March/April 2013 by Living Wellness Kansas City

SPRING SPIRITUAL RENEWAL • TRAIN YOUR METABOLISM • SEVEN INVESTMENT TRAPS

living

wellness livingwellnesskc.com march | april 2013

The Kansas City metro’s only comprehensive print and online magazine featuring health and wellness with a practical approach

kansas city

Cycling in the metro Kansas City’s ups and downs for riders and commuters

pets and wellness

DNA vs. lifestyle

12 marriage myths

Life lessons, healthy tips and gourmet recipes for furry friends

How you live may matter more to your health than your genetic code

Dispel misconceptions: Honest advice on making marriage work

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I am ... … a health and wellness life coach. … an example of passionate living. … a female small business owner. … a person who loves to laugh. … a downhill skier. … an entrepreneur. … a good listener. listene … a blood donor. … an optimist. … motivated.

Full-page Ad Hailee is the Founder and Owner of BLOOD BANK City Gym in Kansas City. Being a small business owner means that she is always on the clock and -ADULThelping to create healthy bodies and for members of her Gym. Pg. lifestyles 3 Hailee is also a dedicated and loyal blood donor who finds 60 minutes of her time every 56 days to help save a life in her community.

Who are you?

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march | april 2013

contents

features

10 DNA VS LIFESTYLE How decisions and outlook can affect health and well-being more than genetics

16 NATURALLY BEAUTIFUL Where to find the best natural and local skincare products

BIKING IN KANSAS CITY The metro’s benefits and struggles in promoting cycling to area residents

20 WOMENSBREASTHEALTH.COM Local company and physician’s website encourage self-exams to promote early detection

32 EN GARDE ... The sport of fencing helps battle workout monotony

42 12 MYTHS OF MARRIAGE Honest advice disputing common misconceptions about making marriage work

PETS AND WELLNESS Life lessons from furry friends, tips for keeping pets healthy and gourmet recipes from local chefs 4

livingwellnesskc.com march | april 2013

WHEN LIFE GIVES YOU LEMONS – JUICE CLEANSE pg. 21 Detoxing helps improve and optimize built-in detoxification systems

14 starting spring anew with spirituality 18 healthy skin recipes

30 HITTING THE ROAD VS. SPINNING CLASSES 36 KEEPING PETS well for life 38 COOKING FOR POOCH: HEALTHY GOURMET PET RECIPES 40 WELLNESS TECHNOLOGY: DIGITAL RESOURCES TO HELP KEEP PETS HAPPY AND HEALTHY

46 TRAIN YOUR METABOLISM: TIPS FROM A PROFESSIONAL TRAINER 49 FINANCIAL WELLNESS: Understanding seven investment traps

in every issue Online news Editor’s letter

6 9

ON THE COVER We shot this month’s cover in the West Bottoms at All Packaging Company, Inc. Our models were Ellie Phillips (front), Paige Olson and Bill Poindexter. Bill is an avid cyclist and blogs about his bikecommuter lifestyle at carfreeamerican.com.

march | april 2013 livingwellnesskc.com

livingwellnesskc.com

online news

Subscribe online today! receive Living Wellness Kansas City in your mailbox at home or business for $19.99 a year. visit livingwellnesskc.com/subscribe.

SPRING

SPIRITUAL

living

RENEWA

L • TRAIN YOUR MET ABOLISM

wellness

The Kansa s City metro ’s only comp and online magazine rehensive featuring print with a pract health and ical appro wellness ach

Cyclin g in the m etro

RECIPES Try something new once a week New recipes every week at livingwellnesskc.com

PETS AN D

WELLNES Life lessons, S healthy tips gourmet and recipes for furry frien ds

DNA VS. LIF

ESTYLE How you live may matt er more to health than your genetic code

BETTER HEALTH. Qtr-page Ad COVENTRY Pg. 6

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livingwellnesskc.com march | april 2013

T TRAPS

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Kansas Cit for riders y’s ups and downs and commu ters

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Health insurance plans underwritten by Coventry Health Care of Kansas, Inc. and Coventry Health and Life Insurance Company. CHCKS1643

• SEVEN INVESTMEN

12 MARR IAG

MYTHS DIspel misc onception s: Honest advice on making mar riage work

I am ... … a future KSU Wildcat. … a happy three-year old. … six months cancer-free. … a great pretender. … a book lover. … a blood recipient. hugger. … a super hugge … a big sister. … courageous. … funny.

Full-page Ad BLOOD BANK -CHILDOlivia is fairy princess who loves and imagining all sorts of Pg. 7 pretending wonderful things each day. Olivia

also loves giving sweet, gentle hugs to her little sister and her family. She is also a blood recipient who battled Rhabdomyosarcoma and continues to win that battle today. She is thankful for blood donors who took just 60 minutes of their time to help save her life.

Who are you?

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Celebrate national awareness MARCH

APRIL

National Nutrition Month

National Donate Life Month

‘Eat right, your way, every day’ is this year’s theme for National Nutrition Month. Each year, the Academy of Nutrition and Dietetics dedicates a month to raise awareness and draw attention to the importance of healthy eating and physical activity habits. At Living Wellness we strive to eat well every month of the year and any time of the year is a good time to review the MyPlate guidelines for healthy eating at ChooseMyPlate.gov.

In Kansas and Missouri approximately 3000 people are currently awaiting a life-saving organ transplant. Since 1973, Midwest Transplant Network has been committed to finding and matching organ donors and recipients in Kansas and Western Missouri. April is National Donate Life Month celebrating those who have given the ultimate gift of life to someone else. Check out our events calendar at livingwellnesskc.com/events to see what events are in your area throughout the month.

Learn to live healthier at

Qtr-page Ad LIVING “De-stress WELLNESSU with Wellness” EVENT AD Pg. 8

pop-up wellness centers

Living Wellness Kansas City, AMC and Your Wellness Connection present

5:30–8 p.m.

Tuesday, April 16, 2013

Your Wellness Connection 7410 Switzer, Shawnee Mission, KS 66203

Please visit LivingWellnessU.com for presentation topics and to register for the event. Attendance is free, registration required.

Contact info@LivingWellnessU.com or visit LivingWellnessU.com for more information.

living

wellness

editor’s

note

kansas city

Volume 2, Issue 2

Publisher Deb Ducrocq-Vaknin Editor In Chief Sarah Legg Contributors Janell Bartlett Chelsea Craig, ATC Abby Dean Joleen Halloran Christine Kaya Hewitt Steve Hoover Greg Justice, MA, CPT Edie R. Lambert Brittany Nelson Susan Ortbals Leeanne Seaver Jay Van Loenen Kristin Wark Eden Williams Maggie Young Cartoonist Mark Litzler Cover Photographer Tap Photo Layout and Graphic Design BV Design Lorel Brown Copyright 2013 Living Wellness, LLC Living Wellness Kansas City PO Box 8695 • Prairie Village, KS 66208 All content is provided for educational and entertainment purposes only, and is not intended to be used as a substitution for medical advice, diagnosis, or treatment. All views expressed herein are solely those of the author and not Living Wellness, LLC or Living Wellness Kansas City. For editorial opportunities, please email resume and samples to info@livingwellnesskc.com. For advertising information email advertising@livingwellnesskc.com.

PHOTO COURTESY

March/April 2013

MAINTAINING BALANCE WHILE LIVING WELL As the weather starts to warm up, it becomes much easier to attain a healthier life. The opportunities for outdoor activities like bicycling, which we feature in this issue, become greater as some of the best weather of the year shows its face. When we meet people, they often tell us about how they have made lifestyle changes in their own lives to be healthier and happier. But there’s always the ‘but’ – “But I still like to have potato chips and dip every now and then.” “But I love India Pale Ale.” It’s ok to have ‘buts’ every now and again. It’s not healthy to force yourself to do something you can’t commit to 100 percent of the time. Setting attainable lifestyle goals and habits is important when making lifestyle changes. If you set precedents for yourself that are too overwhelming you will see nothing but negative results, which will eventually lead to giving up. It is ok while you’re enjoying the outdoors this spring to indulge in a chocolate egg on Easter, or sip a beer on the patio this St. Patrick’s Day. Just like with all things in life, there’s one key to remember: everything in moderation. Cheers!

Sarah Legg editor@livingwellnesskc.com

Join us on facebook: facebook.com/livingwellnesskc

march | april 2013 livingwellnesskc.com

DNA vs life Decisions and outlook can affect health and well-being WRITTEN BY Leeanne Seaver

‘People are a lot like trees. You’ve got to look at the roots to know how healthy the leaves

In her inimitable fashion, 99-year-old Marion Downs celebrated her 90th birthday hurtling from an airplane while strapped to a buff young man in a tandem skydive. That was just three years after Marion recovered fully from brain cancer, and 40 years after she learned to snow ski at age 50. Today she’s still going strong. “I could complain about the aches and pains, but what

are going to be. If we

would be the point?”

can restore the nutrient

genetically, or does an active lifestyle get the credit

balance and clean them

This begs the question: did she just get lucky for Marion’s long and vibrant life? According to Jeanne Drisko, MD, director of the Center for Integrative Medicine at The University

up from exposure to

of Kansas Hospital, it’s a combination of both, but

environmental toxins, we

and one’s general outlook on life. Regardless of

can often help patients

things people can do to affect their health positively

recover from chronic illnesses and maintain good health holistically.’

the scale is clearly weighted on the side of lifestyle the genetic hand we’ve been dealt, there are lots of or negatively. “People are a lot like trees,” said Drisko. “You’ve got to look at the roots to know how healthy the leaves are going to be. If we can restore the nutrient balance and clean them up from exposure to environmental toxins, we can often help patients recover from chronic illnesses and maintain good health holistically.” Certainly, what we put into our bodies –

– Jeanne Drisko, MD, director of the Center for Integrative Medicine, The University of Kansas Hospital

livingwellnesskc.com march | april 2013

intentionally or otherwise – is a critical variable affecting our health. But just how much of our health is actually genetically hard-wired from birth?

style: more than genetics

Based on emerging research, it’s less than you’d expect. A 2005 study “Surrogate Indication of DNA Repair” by Campbell, Kent et al., indicates that DNA is more dynamic than previously thought. That tight gene-coil of ingredients that makes each of us uniquely who we are is not entirely static. It can be positively or negatively affected by our lifestyle. This is due to the epigenetics attached to the exterior of each DNA strand. Epigenetics cause genes to behave differently when influenced by chemicals, toxins and even our moods. The consistent altering of epigenetic “behavior” can actually damage DNA. “Epigenetics are profoundly affected by unrelieved high levels of stress,” explains Dr. Kyle Gulledge, DC, of Gulledge Family Wellness in Overland Park. When under pressure, your body releases adrenaline into your bloodstream which increases your respiratory rate. Blood is diverted from your digestive tract and directed into muscles and limbs, which require extra fuel for fight or flight. Stress exacts a physical toll on the body, and your health pays the price.

Your body is programmed to be healthy; good diet and exercise will give it the core strength necessary to fight illness.

march | april 2013 livingwellnesskc.com

Your mind and body are inextricably connected, so address emotional issues and their physical symptoms. “If you’re expending all your

circumstances. You don’t have to be just a name

issues, you don’t have it to

and an ID number on hospital bracelet. You can

spend on your physical needs,”

take back control of your life,” Dr. Valerie Wells

says Marilyn Hutchinson,

affirms. Her Kansas City hypnotherapy practice

PhD, of Hutchinson &

focuses on mind and body healing.

Associates in Kansas City. The good news is “the

staying well:

maintain health because that’s

• Your body is programmed to be healthy; good

David Gulledge, DC, adds. “The key is to promote the

diet and exercise will give it the core strength necessary to fight illness. • Your mind and body are inextricably connected,

body’s ability to do what it’s already programmed to

so address emotional issues and their physical

do: heal itself. Even DNA can be positively affected

symptoms.

by enlivening the body’s ability to achieve and

Finally, Dr. Jill Strom of Gulledge Family

sustain wellness.” This inherent capacity is the foundation of wellness. It gives each of us a huge advantage when it comes to positively impacting our health.

These experts advise proactive approaches that can make the difference between being sick or

human body is designed to its natural state of being,” Dr. Marion Downs

“You are not just the victim of your genetic

energy on your psychological

livingwellnesskc.com march | april 2013

Wellness prescribes a daily dose of “quiet meditation—it’s as important for the mind as good nutrition is for the body.” Or as Marion Downs puts it: shut up and live!

Your

Health

Hypnotherapy:

Connecting the mind and body Written by Leeanne Seaver Claire* had a lot to celebrate – her graduation, an engagement and a bright future. She didn’t have a care in the world before her high-dive at a pool party. Claire wouldn’t recall what happened next for 20 more years. The memory of the diving accident that left her paralyzed from the waist down was buried deeply in her subconscious. Working with Kansas City hypnotherapist and pain management specialist Valorie Wells, PhD, Claire regressed back to that day. She remembered hearing her boyfriend’s voice, ‘She’s moaning...she’s in pain,’ and a doctor’s reply, ‘If she can feel pain, that’s good...it means she’s still alive.’ After years of unresolved chronic pain and anger issues, Claire finally made the connection between the doctor’s prophetic words and the suffering that had characterized her daily life ever since. “Without realizing it, I coped with my situation by believing that pain was a sign of life. The ‘pain-equalslife’ message influenced all my interactions. Pain became my identity – both the pain I felt and the emotional pain I inflicted on my family.” Dr. Wells affirms that “Our feelings can take on a reality of their own. They become the filter through which we understand and interpret our lives. We are too often driven by perceptions of reality that are actually our unconscious feelings, not our reality.” Illness can be symptomatic of our dis-ease with aspects of our life that need to be brought into greater consciousness and understanding. Recognizing that “our biography becomes our biology” can begin the process of healing, according to Carolyn Myss, PhD, author of “The Anatomy of the Spirit.” For Claire, this breakthrough was profound. Her new awareness was the first step in making better, more positive choices. “One of the things I say to new clients is you can take control of your life when you turn down the volume on your feelings and up on the voice within. That’s what hypnosis is all about,” says Dr. Wells. KC

*name has been changed march | april 2013 livingwellnesskc.com

Half-page Ad VERITE Pg. 13

spiritual wellness march | april 2013 SPRING RENEWAL

Starting anew in the spring with spirituality

such as baby rabbits and eggs, and centered on children, the ultimate symbol of life renewed. The eggs were dyed red to symbolize life-giving blood. You can see how similar these traditions are to our modern Easter and that is no accident. As early Christians celebrated the resurrection of Christ and God’s promise of eternal life, they noted how the themes elegantly overlapped. Ultimately they adopted many of these earth-based spiritual practices. In fact

Written by Kaya Hewitt

the word Easter comes from their Mother Nature-like image of the Divine who brought spring called Eoster. The mythology included stories about her rabbit

We all get into ruts. Whether it is out of comfort

companion and how she left a trail of green grass and

or because we feel stuck, repeating patterns can

blooming flowers as she walked across the earth.

be deadening to the spirit and a sure way to grow and feel old. Luckily it is spring and the energy all

What does all this mean for us? Spring Equinox, which will fall on March 20 this year, is an

around us can aid our desires and

opportunity to start fresh and

attempts to change.

ride this energetic wave of renewal. We all need to shake

Spring is a season that, from the most ancient times, has been

off the past year’s trials and

celebrated and honored for its

failures, and winter’s heaviness

power to inspire our spirits and

and depressive energy. To

ignite the flow of ideas, change

intentionally take time to release

and growth. Most notably is the

the past and make plans for the

celebration of Spring Equinox.

year to come is to align yourself

This is the day of the year when

with a cycle that is both physical

the daylight hours equal the

and spiritual. Here are some

dark hours, thus ‘day equals

recommendations for making the

night’ or ‘equinox.’ This planetary

most of this seasonal power of

phenomenon is repeated in the

renewal.

fall, known as Fall Equinox.

SPRING CLEANING

In ancient Europe, the equinox would be noted by stone sun

This classic endeavor is effective

calendars such as Stonehenge,

not just to clear the cobwebs

as well as when the chickens

from your corners, but from your

would start to lays eggs again (due to the effect of

mind as well. As you go through your space, returning

the number of day light hours.) The people would

it to a point of organization and freshness,

celebrate not only the excitement that spring brings

you are affected by the energy of a fresh start. By

with their festivals, but also the clear demonstration

clearing out old, unnecessary items, your subconscious

that the Divine had not forsaken them, saving them

is stimulated to also let go of the past and worn

from winter’s life-threatening scarcity. Celebrations

out ideas, providing you with your own mental and

often included symbols of life, rebirth and fertility

emotional clarity.

livingwellnesskc.com march | april 2013

spiritual wellness march | april 2013 SPRING RENEWAL

LIFE REVIEW Take some time to list all the things you worked on (or intended to) from last year. Note how well your plans were or were not fulfilled. What worked, what didn’t? What step in the process broke down, did you not follow through, were you over scheduled, was your

Here are several more ideas to bring fresh energy into your home and your life this spring:

plan flawed from the beginning? Did everything work out perfectly, but didn’t satisfy you as you had hoped? From here you can see what you can do differently as you create new plans for this year.

• Smudge your space with a sage stick. • Experiment with a new food, trying a different recipe each week.

LET GO We all have dreams, plans and commitments that never manifest as we had intended. There is always that project that never gets finished and we attempt over and over to get it done it this year: lose weight, save money, keep the house clean. This is the perfect time to review and see where you got stopped. But you also have the opportunity to let it go. Look at why you want to accomplish this – and do you really need to? Is guilt or “should-do” your motivation? You cannot create powerfully from a place of judgment or negative mind set. Clear your slate and let some things go. Forgive your past failures and lighten yourself of these emotional burdens. Then you will be free to embark on new adventures and projects with energy and excitement.

DO SOMETHING NEW Spring is about change and growth. As adults we tend to avoid new things because we don’t like the idea of not being in control (ever tried rollerblades?) or looking bad (again, ever tried rollerblades?). But when you do what you have always done, you make life stale and your mind rigid. By trying something new, you stretch yourself emotionally, mentally and even spiritually. By learning something new, you keep your mind and body flexible, stimulated and youthful. Take a class in something you have always wanted to try. Plan to travel somewhere you have never been. Be like a child, open and willing to fall down – and most importantly, be willing to laugh at yourself. Your life will take on new color and energy as you grow and your life expands.

march | april 2013 livingwellnesskc.com

• Join a club and make new friends. Meetup.com is a great source for groups in your area. • Wash your windows for a symbolic gesture of a new way to see the world. • Rearrange your furniture to break out of old patterns. • Change your workout for added impact and renewed interest. • Plant a garden while envisioning your new life. Tend it and watch it grow as you grow. • Have a Spring Equinox celebration and honor your own spiritual resurrection and the birth of new projects. Draw symbols or words related to these themes on boiled eggs before dying them and give thanks for the opportunity to reboot your life.

Naturally

How to find the best natural skin care in KC

Written by Abby Dean

Parabens. Phthalates. Propylene Glycol.

that product labels can be deceiving. The use of words

Hydroquinone. Sometimes the ingredients in our

like “natural” and “organic” on skin care products

lotions, tonics and cosmetics read like a foreign

isn’t regulated by the FDA, which means the company

language. What are these chemicals in our daily

behind your favorite lotion or soap might not use all

products? And if a product claims to be “organic or

safe ingredients or eco-friendly business practices. But

“natural,” does it really mean it’s harmless?

instead of keeping a long glossary of confusing words

Many of us use dozens of products each day to aid

in hygiene and beauty. As a woman, I slather on

to avoid, try choosing products with the simplest, straightforward ingredient lists.

shampoo, soap, moisturizer, lipstick, foundation and

Kansas Citians are lucky to have several natural

mascara – all before I even leave the house. But how

skin care retailers and locally-made options. Green

often do we stop to look at the ingredients?

Acres Market (4175 Mulberry Dr., Kansas City,

According to the Environmental Working Group

MO) and Whole Foods (multiple locations) are two

(ewg.org), a nonprofit organization that has spent

of the best places to find chemically-safe skin care

nearly a decade researching product safety, “personal

and makeup from companies such as Dr. Bronner’s,

care products are manufactured with 10,500 unique

Allafia, Africa’s Secret and Kiss My Face.

chemical ingredients, some of which are known or

Kansas City-based Indigo Wild (3125 Wyandotte

suspected carcinogens, toxic to the reproductive

St., Kansas City, MO) prides itself on using only the

system or known to disrupt the endocrine system.”

most natural ingredients in its array of products.

So, how do you know what’s safe?

Pure essential oils, soy wax, goat’s milk and botanical

EWG’s comprehensive online database rates

extracts make the company’s soaps, lotions and

thousands of personal care products, allowing

home-cleaning products safe and hypoallergenic

consumers to make safer decisions about what’s

(not to mention, deliciously aromatic). And if you’re

absorbed through their skin and hair. It also lists

searching for naturally healing facials, Donna Tatum

common ingredients to avoid, including triclocarban

of Magnolia Wellness (1810 Summit St., Kansas

or triclosan (found in soap or toothpastes), ritinyl

City and 8780 Mastin Ave., Overland Park) offers

palmitate (in moisturizers, sunscreens and lip balms)

customized, organic facials and acupuncture services

and PEGs (in hair products). It’s important to note

to treat aging and acne at her two KC spa locations. PHOTO COURTESY OF CASEY DOBBINS

Kansas City-based Indigo Wild prides itself on using only the most natural ingredients in its array of products. 16

livingwellnesskc.com march | april 2013

beautiful

haven’t been treated with high heat to refine them, which

Newer to the local skin care scene is Kansas City,

Kansas-based Trinité Organiques (triniteorganiques.

destroys most of the nutrients,” Clarke explains. “Organic

com). Founder Jaime Clark launched her company

and wild-crafted oils and butters are superior moisturizers

after experiencing the loss of three loved ones in 2009.

that can produce smooth, balanced and younger-looking skin.

“My own skin and hair went completely nuts because

Oils like argan, wheat germ and sea buckthorn are rich in

of grief and stress,” Clarke says. “I started researching

antioxidants, essential fatty acids, vitamins and minerals.

companies to find a way to deal with the symptoms I

They have remarkable abilities to nourish, moisturize,

was having – but without chemicals. I felt like some

improve elasticity and prevent signs of aging.” Not ready to go completely natural? Start by slowly

of the chemicals were actually causing the symptoms. When I didn’t find anything, I spent the next three years

incorporating small things into your daily regimen, such

researching how natural oils, butters and herbs worked

as experimenting with organic skin care recipes at home

together to do the same things synthetic medicines did.”

(Tatum recommends mixing one teaspoon of whole milk yogurt with one teaspoon of honey for a gentle exfoliating

Packed with such ingredients as wild-crafted essential oils and organic fair-trade shea butter,

mask) or adding an essential oil to your favorite hair

Clarke’s products address specific skin care issues

conditioner.

from extremely dry skin to psoriasis to shedding hair. Currently, Trinité Organiques can be purchased online or found at events and tradeshows around KC. Some of Clarke’s best-selling products include the Aloe Shea Soufflé Body Butter (for dry, cracked skin or eczema), Luscious Locks (encourages growth, discourages shedding and promotes a healthy scalp), and Salt of the Earth Detox Face Polish (removes dead skin cells and toxins). “Natural products are safe for all skin types because they don’t contain additives or preservatives and they

Trinité Organiques can be purchased online at triniteorganiques.com or found at events and tradeshows around KC.

Trinité Organiques march | april 2013 livingwellnesskc.com

Qtr-page Ad WHOLE FOODS Pg. 17

HEALTHY RECIPES WRITTEN BY Jay Van Loenen

The American diet has become less than healthy with fast food and processed items in our diets. In order to ensure skin and overall health, we need to take our diets into our own hands and eat the natural, healthy foods we know deep down are good for us.

It’s said that beauty is skin-deep, and perhaps that’s true, but what’s also true is that it’s not easy to keep our skin healthy and beautiful. Every time we turn around, it seems there’s another dangerous or harmful product in our everyday lives we need to worry about if we want soft, supple and wrinkle-free skin. Whether it’s too much sun in the summer or not enough moisture in the winter, the seasons alone

can take a toll on our dermal health, and all the aloe, cocoa butter or antioxidants you can slather onto your skin may help in the battle, but the war is bigger than lotion can handle alone. As important as moisturizers can be, it’s even more important to address the issue from the inside out. That’s right – eating right is just as helpful for the skin as it is for any other ailment that you may have. The American diet has become less than healthy with fast food and processed items in our diets. In order to ensure healthy skin and overall good health, we need to take our diets into our own hands and eat the natural, healthy foods we know that deep down are good for us. Executive Chef Bradley Gilmore of Gram & Dun attributes his youthful look and high energy to knowing how to eat right. He stays aware of the latest and greatest ideas for eating as any chef

Steamed Mussels with Sundried Tomato 8 ounces Prince Edward Island Mussels, cleaned 2 tablespoons butter 1/3 cup sundried tomatoes-julienned 1 ¼ cup white wine 1 shallot sliced 2 tablespoons sliced garlic 1 lemon, juiced Fresh basil and thyme to taste Salt and pepper

PHOTO COURTESY OF MARTIN DIGGS

1. Put ¼ cup of white wine in a small saucepan over low heat. Add sundried tomatoes and soak in warm wine for 15 minutes. 2. Pre-heat sauté pan on high until extremely hot. 3. Put mussels in another sauté pan the same size but cool and top with remaining ingredients (including soaked sundried tomatoes). 4. Pour mussels and ingredients into hot sauté pan and cover with other pan. Leave flame on high and steam the mussels for two to three minutes until they all open. 5. Toss mussels and serve in a bowl.

livingwellnesskc.com march | april 2013

for your skin should, and his thoughts on cooking for skin health are delicious as well as healthy. While the choices for skin healthy eating are numerous, Chef Bradley recommends a variety of particular ingredients: carrots, pineapple and various fruits are excellent for the skin, along with a plethora of other possibilities, but Chef Bradley has favorites with which he prefers to work. One item specifically that Chef Bradley enjoys cooking with is mussels. Mussels are good for the skin because of their iron content. Another ingredient that’s good for the skin while adding bright flavor to a dish is sundried tomato. While also containing iron, sundried tomatoes provide a good dose of B vitamins and antioxidants, which also help the skin.

Fresh herbs are excellent sources of skinhealthy minerals and vitamins, and should be used generously when cooking with skin health in mind. These three particular ingredients can be found in the recipe that Chef Bradley provided and can be combined in many other dishes as well. Whichever foods you choose, remember that skin health usually comes with overall health, and that choosing fresh, organic ingredients for you and your family is always the healthiest way to go. After all, we all want to be comfortable in our own skin, and what better way than by eating delicious foods? For Chef Bradley’s other creations, visit Gram & Dun on the Plaza. KC

Wellness without compromise.

Truman Medical Centers’ corporate vision of leading the way to a healthy community is something we take very seriously. As a healthcare institution, our mission is to care for the sick. But our vision is to help our community members live in a healthy manner, so they are less likely to become sick. The community starts with our employees. Through our wellness programs, TMC employees and patients have the information, tools and support to help them be as healthy as they can be. And when our employees are healthy, it positively impacts our patients and the broader community. Find out more about Truman Medical Centers at 816-404-1000 or trumed.org.

trumed.org

Half-page Ad TRUMAN Pg. 19

Local company and physician’s website encourages self exams to promote early detection Written by Brittany Nelson It’s featured regularly in makeup commercials, 5K runs and pinned on football jerseys – the pink ribbon is as hot as the yellow Livestrong wristband circa 2004. And while it’s important to support those living with the disease, which affects roughly 1 in 8 women, it is also vital to have a prevention plan to catch it early or to avoid it completely. “The number one thing is awareness,” says Crista Balanoff, MD, Menorah Medical Center, who also expresses the importance of self examination and getting yearly mammograms. “The baseline is 40 [to begin receiving mammograms]. But if there’s a history of early breast cancer in the family, women should start about 10 years younger than the youngest person [diagnosed] in their family.” But don’t get too comfortable if you don’t have any family history: genetics, Balanoff says, only accounts for 10 to 15 percent of all breast cancer. And although there are some lifestyle risk factors, most are uncontrollable, like starting your period early (age 9), going through menopause late (after 55), or if a woman never has children or gives birth later in life, after mid-30s, she says. “It’s about being aware of changes in yourself and to take action against them. We need to be selfadvocates for ourselves, our friends, our sisters.” This awareness can sometimes be easier said than done, though. That’s why Joan Charbonneau, CEO/President of Verité founded the breast card, a

portable step-by-step two-sided instructional card with a silicon breast model attached, lumps inside, so women know exactly what to feel for and how to perform self exams. Charbonneau developed the card roughly a decade ago when she learned most breast cancer survivors do not self-exam. “That blew me away,” she says. So when the card launched, Charbonneau anticipated it would make a big difference in self exams. “But what I found out, more importantly, is that it’s made a difference in the conversation,” says Charbonneau. “To get women to talk about breast health, this has been a positive thing. It’s not only between the nurses and patients, but just between girlfriends.” And this conversation shouldn’t just start with middle-aged women. “When you go and get your first yearly exam, whenever that time frame is, the education needs to start. The earlier we can find anything, the greater rate of survival.” “It wasn’t until a survivor called and she wanted to get five or six of them (cards) for her daughters, sister and mom to have, did I realize, ‘Oh my goodness, this can make a big difference in people’s lives,’ so the goal is to get the cards into as many hands as possible. We would love to see this at every mammography center and clinic across the nation.” And for those with the disease, Balanoff advises not to fear. “I think it’s an important thing to remember this is a treatable disease, this isn’t what it was 30 or 40 years ago. This is something we can take care of, and as scary as it is, we can KC treat it.”

More information and breast cards are available at womensbreasthealth.com. 20

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WHEN LIFE GIVES YOU LEMONS... Written by Chelsea Craig, ATC

“Everyone has a physician inside him; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well. Let food be thy medicine and medicine be thy food.” – Hippocrates

juice cleanse

Theoretically, the body has its own extraordinary internal detoxification systems that all work in synchrony. They take in nutrients, screen out impurities and metabolic waste, produce hormones and enzymes, among many other functions to keep the body thriving and vibrant. In other words, they are constantly neutralizing and eliminating toxins, i.e. detoxing. However, the everincreasing exposure to chemicals in the air we breathe, water we drink, food we eat and personal care products we put on our skin is more than our bodies are equipped to handle. It’s obvious our bodies are overwhelmed by the toxins and the energy necessary to properly remove them. The rate of obesity, cancer and disease reflects on the fact that we aren’t taking in the right things and our bodies are unable to keep up proper function. Our nutritional habits of fast food, genetically modified foods and foods covered in chemicals has us continuously overdosing on foreign and deadly elements. Detoxing our bodies helps improve

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and optimize the already built-in detoxification systems and rid the body of these harmful substances. Juicing is an effective way to cleanse and detox, creating optimal conditions for the recirculation of toxins that have been trapped in the body, as well as supporting the liver as it works to neutralize and prepare the toxins for elimination. It’s also an easy way, when done correctly, to lose weight, enhance digestion and immunity, enjoy better sleep, improve chronic illness, strengthen hair and nails, and promote better mental, emotional and spiritual health. How is this happening? What’s really going on when people consume live, fresh juice? Cleansing on raw juice, especially vegetable juice of dark leafy greens, floods the body of nutrients that release and remove stored waste and toxins. By removing the fibrous tissue of the plant, all that is left is a concentration of vitamins, minerals, enzymes, phytonutrients and antioxidants. It’s like a dose of liquid nutrients for your cells to soak up almost immediately. Thanks to Hollywood’s finest – celebrity doctors and a bit of masterful marketing – juice cleansing has

Signs of toxification: • Constipation • Headaches, muscle aches, muscle fatigue • Acne, skin irritations • Hormonal imbalance • Weight gain • Food allergies • Lethargy • Sleep problems • Mental fog

burst into mainstream. Juice companies are creating nationwide access to their work and research so that everyone from hippies and health enthusiasts to soccer moms and Average Joe’s can get their detox on. These juicieries, such as Urban Remedy (urbanremedy.com), Ritual Wellness (ritualcleanse. com), BluePrint Cleanse (blueprintcleanse.com) and Pressed Juicery (pressedjuicery.com), offer a day’s worth of 100 percent raw, fresh-pressed, unpasteurized fruit and vegetable juice that is thoughtfully designed to aid the body in ridding toxins in a highly efficient and delicious way. Using a hydraulic press to actually grind the produce wholly into fine pulp then applying thousands of pounds of pressure to extract every ounce of juice that is quadruple the amount of nutrients than the everyday juicer is how it’s done. There is no processing or pasteurization, which ultimately kills the living components, and the pressing minimizes any changes to the juice or the releasing of essential vitamins and minerals. Juiceries like Urban Remedy and Ritual Wellness have taken the guess work out of cleansing by creating comprehensive programs for everyone from beginner to the most advanced cleanser. The duration of a cleanse depends on the person, generally speaking three days is the going rate, but they offer cleanses for one to 10 days. Each day, six 16-ounce juices made of only fresh organic produce are labeled according to the order of which they should be consumed. No feelings of deprivation here, as you are literally feasting every two hours or so on the most delicious blends and concoctions. And the convenience of simple grab-andgo juices cannot be measured, making a juice cleanse relatively effortless and enjoyable. Thomas Edison said, “The doctor of the future will give no medicine, but will interest his patients in the care of the human body, diet and in the cause and prevention of disease.” If we continue down this path acknowledging natural remedies and a deeper sense of health, he may be right. Let us give a nod to the Father of Medicine and let the medicine of tomorrow be what grows outside your front door. KC

Visit livingwellnesskc.com/magazine for recipes and more about juicing. 22

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Living Wellness U February 8-9

Mosaic Life Care in Parkville LEFT: Attendees learn about women’s preventive healthcare during a doc-talk session.

Helping you focus on all the ingredients that make a

BELOW: Chef Brian shares one of his recipes during his 20-minute meals demonstration.

healthy life.

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Life is a series of changes. Events that you’ve been planning for and moments you never expected. But no matter what change you’re facing, Mosaic Life Care will be there — with health care experts to heal you when you’re at your worst, or life coaches and nutrition experts to help you focus on living your best. Because we believe that piece of your day, is a bigger part of the healthy life you deserve. MORE THAN HEALTH CARE … LIFE CARE.

Learn more at MyMosaicLifeCare.org

Participants enjoy a 30-minute Zumba session with an instructor from the YMCA.

Visit LivingWellnessU.com for information on the next program.

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2137

3.5” x 10.875”

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Robb

Living Wellness KC

.125

Jamie

100%

1/10/13

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Cycling in the metro

Written by Eden Williams

Kansas Cityâ&#x20AC;&#x2122;s ups and downs for riders and commuters march | april 2013 livingwellnesskc.com

PHOTO COURTESY OF CASEY DOBBINS

I’m what you might call an “urban enthusiast.” My entire life could be connected by a short latitudinal span of about five miles, from the River Market to the Plaza. Because my world requires little more than what I can access within my tight geographical bubble, I don’t find it unusual to bicycle, rather than drive, from Point A to Point B. My fiancé and I skip the horrendous Saturday morning parking at City Market by bicycling to the farmer’s market when the weather is nice. We bike to eliminate cab fare when we meet friends at bars. While working in the Crossroads Arts District, my commute home was just four minutes by bike, thanks to several crosswalks and one really big, really fun downhill coast. I love downtown Kansas City so much I can

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actually relate to those “Live, Work, Play” billboards you see along the highways leading to downtown, begging suburbanites to move back to the city limits. However, my routine changed last year. I quit my job to start my own business, and, as a solopreneur (one-person business owner), I don’t have a fixed office where I spend my 9-to-5’s. My work is done all over town, from sales meetings in Overland Park to networking events at the Kauffman Foundation and everywhere else inbetween. My bubble has had to expand, and commuting via bicycle isn’t so simple anymore. In truth, the ease (or difficulty) of commuting affects our entire city, not just me. Biking isn’t just a fun, recreational activity reserved for the trails –

In truth, the ease (or difficulty) of commuting affects our entire city, not just me. Biking isn’t just a fun, recreational activity reserved for the trails – and commuting by bike isn’t just for tree-huggers, either. Commuting by bike can, and does, have a tremendously positive effect on the well-being of the whole Kansas City community. and commuting by bike isn’t just for tree-huggers, either. Commuting by bike can, and does, have a tremendously positive effect on the well-being of the entire Kansas City community. If we focus solely on the money, there can be an enormous personal economic benefit associated with biking. As reported by NBC Business News, the average American spends $10,000 per car per year, a cost that can be at least partially offset by frequent biking. When I commuted to work, either by bike or by foot, I filled up my 16-gallon tank once a month (if that) and required less maintenance by decreasing my annual mileage. Not to mention, according to statistical analysis by Charlotta Mellander and Richard Florida, writing for “The Atlantic,” there is a positive correlation between a higher portion of bike commuters and affluence within major metropolitan areas. Then, there’s the whole part about encouraging daily exercise, reducing carbon footprints, unclogging rush hour traffic, higher rates of employee productivity, increasing foot traffic to local businesses and so on. Given the many positives associated with a city rich with biking commuters, it’s frustrating that Kansas City’s landscape actually impairs bikability. The aggressive annexation of the mid-20th century pushed the city limits outward, rather than inviting civilians in. We were left with a massive case of suburban sprawl and one of the lowest population densities for a city our size. This tendency for expansion, in addition to Kansas City’s naturally hilly landscape, deters

some of the less determined would-be cyclists. Not to mention, the lack of prevalent biking lanes are natural barriers to a robust biking community. For these reasons, it’s easy to understand why Kansas City stacks up poorly compared to other metro areas in terms of biking. Based on statistics compiled by the League of American Bicyclists, just 0.3 percent of commuters bike in Kansas City, Missouri, which is half of the national average. Overland Park and Olathe both rank even lower at 0.2 percent. Patrick Dunlap, an avid cyclist, has kept an eye on some of the city’s efforts to make Kansas City more bikable, and the news is not all negative. “Many younger Americans want clean, environmentally-progressive, community-oriented, healthy cities to call home,” he said. “This has led the City of Kansas City to at least play lip service to the idea of improving biking conditions here.“ One such positive development has been the B-Cycle program, which launched last year in downtown Kansas City, Missouri. B-Cycle is a bike-sharing program, sponsored by BikeWalkKC, which allows members to rent bikes at any of the 12 stations located throughout downtown, and then return the bike to any of the stations. Memberships are available from one day to one year, so even visitors to the city can take advantage of this convenient way to get around while downtown. The program has provided 5,320 rides, for a total of 13,622.44 miles, 544,897.51 calories burned and 12,941.32 pounds of offset carbon emissions since its launch on July 3, 2012, says BikeWalkKC’s Director of Communications, Sarah Shipley.

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“It was a remarkable summer for transportation,” said Shipley. “Biking is quickly becoming the center of an active, healthy lifestyle and we are excited that Kansas Citians have embraced Kansas City B-cycle as a way to get around town.” Other improvements are due in part to several organizations dedicated to furthering the bicycling community in Kansas City, including the 816 Bicycle

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Collective, for which Dunlap is a volunteer mechanic. The 816 Bicycle Collective reclaims old bikes that would otherwise be discarded and refurbishes them to safe working condition. These bikes are then either sold to the general public or provided to low-income individuals through a special program aimed at helping these individuals get reliable transportation. “I (have) been surprised to learn what a dynamic bike community we have in KC and am proud to see it continually improving,” Dunlap said. And he represents a tough audience to please. Dunlap moved to Kansas City to begin his engineering career after earning his master’s degree from the University of Texas in Austin – home to one of the best bike scenes in the country. The last piece of the puzzle to make Kansas City bike-friendly is also one of the most important: the addition of biking lanes throughout the metropolitan area. Bike lanes make the roads safer for bicycles and cars to share. Plus, the road markings alone bring awareness to the cause for bicycle commuting. Last fall saw the addition of bike lanes on Southwest Boulevard as a part of KCMO’s road re-paving program, as well as the groundbreaking on improvements to Longview Road, which will ultimately include bike lanes. Many of these improvements have come due to the efforts of bike advocacy organizations, such as BikeWalkKC. But the continuation of bike accessibility improvements will depend on the community and the expressed desire to city councils and other governing bodies to have a bike-friendly community. In Dunlap’s words, “improving bikability and promoting biking as a legitimate method of transportation in Kansas City is not just a struggle against the geography, humidity, or tight city budgets; it is a struggle to also change the culture.” KC

“It was a remarkable summer for transportation. Biking is quickly becoming the center of an active, healthy lifestyle and we are excited that Kansas Citians have embraced Kansas City B-cycle as a way to get around town.” – Sarah Shipley, BikeWalkKC

PHOTO COURTESY OF BikeWalkKC

Half-page Ad OLD WORLD SPICE #1 Pg. 29 For more information regarding the B-Cycle program, visit their website at kansascity.bcycle.com.

For more information regarding the 816 Bicycle Collective, visit their website at 816bike.org. To find trails, safety information and more visit marc.org/bikeped.

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Hitting the road vs. spinning Written by Janell Bartlett Warmer months are finally coming, and for many here in Kansas City that means it’s time to get back into tip-top shape. The thought of swimsuit season and the pull for spring-cleaning our lives motivates us to step up our workout routines, and with the beautiful spring weather tempting and teasing us, getting a little exercise outdoors can be both refreshing and invigorating.

ON THE ROAD “Tis the season” – to mix up the workout routine a bit that is. If you would like to spend time out in nature while getting energized and recharged, cycling is a great way to go. With the hills, turns and stretches of the open road,outdoor cycling will provide a great workout for your legs as well as your heart and lungs. If that isn’t enough, being out in the open air has an added bonus of being a way to clear your mind and ground your soul. To get started, you will need a bike and riding gear that can be fitted for you at many local biking stores. The solitude of riding solo can let you find your own pace, explore new routes and cater to your

own timing. But then you might also find a riding group provides support, friendships, consistency and eliminates the hassle of planning a ride. Many of these groups meet once a week and have both beginner or advanced routes. The best part of cycling is that “It’s an occasion, not just an exercise or something you are trying to get through. It’s an experience and a chance to connect with a group,” says Regis Lewis of Spin! Neapolitan Pizza Cycling Group. And just in case you are tempted to forgo your exercise, having the expectation of the group can help you stick to your mission.

IN THE GYM However, if you are the indoor exercising type, spinning classes can give you a year-round cardiovascular cycling workout with all the comforts of a climatecontrolled gym. In these classes, you can tone it up or down to fit your ability – you can “Control your own destiny, so there’s no need to be intimidated,” says Bree Ginden, Cycling Coordinator for Lifetime Fitness in Overland Park and member of the BigB Cycling Team of Shawnee.

Cycle style Show your love to the planet and cyclists with a handmade, recycled item from Re-Velo. Nancy McDonald fashions wallets, wristband keychains and earrings out of recycled bicycle inner tubes from her Fairway home for sale online and in select bike shops throughout the city. Items are available at re-velo.com or at Family Bicycles of Kansas City at 7410 Wornall Rd. in Waldo.

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classes To get started, all you really need is yourself, no special gear required. Classes are varied throughout the week, so you will always have a new challenge to conquer. During these hour-long classes, riders burn on average 500 calories as they follow Tour de France routes or cruise through the countryside, all while listening to upbeat music. The best thing about spinning classes, says Bree, is that “even though we are all at different levels, we still ride together in a pack.” Whether you are a hard-core, year-round cyclist, a fair-weathered cyclist or indoor spinning class savvy, the key to lasting fitness, health and overall cycling benefits is to find what makes you happy and what challenges you – and then stick with it. KC

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Half-page Ad OLD WORLD SPICE #2 Pg. 31

Let’s face it: Exercise can be boring. Long runs on the trail, minutes and minutes on the elliptical, and staring battles with the timer on the Stairmaster start to wear on willpower. So, what would be better than an activity that is fun, easy to learn and involves a balanced mix of physical and mental aspects? Fencing combines all of those qualities into one sport, hence the nickname “physical chess.” Anyone can participate in fencing in the Kansas City area at Heartland Fencing Academy. Emilia Ivanova is the head coach of the Heartland Fencing Academy in Overland Park and has been internationally trained. Ivanova has quite the past in fencing as a seven-time national Foil Champion of Bulgaria and a silver medalist in the European Championships. Ivanova started Heartland Fencing Academy

builds a strong lower body due to constant backand-forth movement. Heartland Fencing Academy’s mission is to promote the sport to individuals of all ages and backgrounds. The academy offers introductory classes and summer camp, as well as advanced fencing camps. The classes and camps range from four-years-old to adults, so you can try it out for fun with friends, pick it up as a serious commitment or sign up your kids for lessons. Introductory fencing classes are divided into three sections. The first one is for children ages four through six called Little Knights, which focuses on flexibility, coordination and basics of the sport through fun games and exercises in 30-minute classes. The next section is for kids ages seven

En Garde...

The sport of fencing helps battle workout monotony WRITTEN BY Maggie Young in 2006 with the goal of bringing the sport to individuals of all walks of life and ages. Ivanova said a lot of people think fencing is just for the elite and that is definitely not the case. In fact, it’s an easy sport to pick up because you don’t need a lot of experience to learn the basics. Two fencers compete in a bout, or game, for nine minutes, which is broken down into three-minute increments allowing a minute of rest in between each period. The fencers score a point by touching their opponent with the foil, or the sword. The first fencer to 15 points wins. Strategy and physical fitness are keys to winning the bout. “The mind game dominates in fencing,” Ivanova said. “So you are always mentally engaged in the movement, unlike many other forms of exercise.” Fencing is a mix of anaerobic and aerobic exercise, speed, balance and agility. The sport

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through 13 and is offered once a week for an hour. Fencers learn the basics through competition and exercises. Individuals ages 14 and older can also participate in the introductory classes to learn the basics and get a mind and body workout. After students complete the introductory classes, they can move on to the ongoing beginning or adult beginning classes. There are different class levels for all ages and everyone can compete if they want. Heartland Fencing Academy also hosts and travels to USA Fencing tournaments throughout the United States. “Our competitive team is strong and some fencers have gone to national tournaments and the Junior Olympics,” Ivanova said. Heartland Fencing Academy wants everyone to enjoy the sport and works to create positive fencing experiences for all participants. KC

“The mind game dominates in fencing. So you are always mentally engaged in the movement, unlike many other forms of exercise.”

PHOTO COURTESY OF CASEY DOBBINS

– Emilia Ivanova, head coach Heartland Fencing Academy

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Life lessons WRITTEN BY Joleen Halloran Who hasn’t looked into the eyes of an animal and seen the depth of infinity within them? Just because our animal friends are silent, with words anyway, doesn’t mean they don’t have a lot to say. Most of us give credit to our pets for their demonstrated loyalty and companionship, but if we pay close attention to our four-legged companions, we may benefit from some astounding healing messages and timeless spiritual wisdom. If we allow it, our pets can be our most willing partners in spiritual growth, deep healing and many other life journeys. Here are four life lessons our pets demonstrate to us every day with each moment of their companionship. Is it just a coincidence we are graced with these mystical domesticated links to nature and what “she” has to teach us?

Qtr-page Ad BARKERY Pg. 34

Unconditional Love/Forgiveness Unconditional love is such a complicated concept. We all want to feel like we have it, but when tested, it turns out that most of us really do have some type of condition attached to the love we share with others. Our pet friends, however, have no such dilemma. You can yell at them, refuse them food, water, love and affection and still they will look at you with the purest eyes of love and hope. There is simply not a malevolent or unforgiving bone within these precious beings, unless we, their human companions, teach them otherwise. There may not be a better teacher here on earth that can show us how to love unconditionally and forgive than our pets. They have no egos, ulterior motives or hidden agendas – what you see is what you get. They give the best they can at every moment and always accept you exactly as you are. You may have forgotten to feed your pet, or just kicked them off the bed harshly, or accidentally left them outside on a cold winter night, but you can bet that your pet friend will always be ready to jump in your lap for a snuggle, give you a kiss and look into your eyes to tell you how much you are loved.

Persistence/Perseverance That ball will continue to be returned until you either force your animal friend to quit or the poor animal faints from exhaustion. These bringers of light and energy will not let go of their determination to continue their joy, love or fun until forced. In fact, the quality of perseverance is so inherent in our pets that a synonym for the word ‘persistence’ is doggedness. Our dearest animal friends, these beloved warriors of willpower, are a testament to the idea that if something is worthy, it merits some serious effort. The added benefit of watching the dogged

“Until one has loved an 34

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determination of our furry friends is their intuition on when to keep going and when to let go. When the ball is truly lost, they put the effort in to find it, and when they feel they have done everything they can do, they let it go. To them, this means moving on completely. They don’t pine about the lost ball or wish for things to be different, they just find joy in the next thing they encounter. Certainly, perseverance and persistence from the animal kingdom is one of the most admirable qualities about them, but the ability to finish their task one way or the other, by either choosing to go on or deciding they’ve done enough, is deeply educational.

Non-Judgment

makes me wistfully curious: What would our lives be like if we (humans) could treat others like our dogs/ cats treat us, without prejudice, labels or bias?

Joy/Effervesce Being in the presence of a playful, curious and affectionate pet is like filling yourself up with warm, fuzzy bubbles. Words like: delighted, charmed, hilarity, frivolity and blissful come to mind when I think about animal antics. Dogs and cats have no resistance to life. They live each moment as joyfully as they are allowed to and with as much abandon. Our pets teach us that joy and playfulness is contagious, and if you live as though every day is a day to play and find something to be joyful about, you will sleep well at night. KC

PHOTO COURTESY OF EDEN WILLIAMS

There is a small prayer that says, “Lord, please let me be the person my dog thinks I am.” No makeup, plumbers crack, bad breath, mismatched socks or any shape or size is an issue for our pets. Our animal adorers simply do not see us in that way. It’s like we are a ray of light to them and that is all they see in us. Their purity of bias and gracious receptivity

animal, a part of one’s soul remains unawakened.” ~ Anatole France, nineteenth century poet march | april 2013 livingwellnesskc.com

Keeping your pets in the WRITTEN BY Edie R. Lambert says Nicholas, a pet safety expert. “There are simple precautionary steps to ensure that things go as well as possible, like keeping cats indoors, storing drugs out of reach and stowing away purses and bags, which can be minefields to dogs.” Pet and service dog owners should be aware of flowers and plants that are poisonous to animals and how it affects them. The American Society for the Prevention of Cruelty to Animals (ASPCA) lists toxic plants online and operates a 24-hour animal emergency poison hotline (1-888-426-4435) staffed by veterinarians and toxicologists. Pets share some of the same environmental risks as humans. They’re susceptible to heat cramps, heat exhaustion, heatstroke, hypothermia, frostbite, choking and electrical shock. They can be injured passengers in auto accidents or run over, especially if they’re off leash and not obedience trained. Knowing what to do in emergency situations buys you a little time while you get to the vet, Nicholas says. Acquaint yourself with the nearest 24-hour emergency animal medical center. Take a course in pet first aid. Kansas City Kansas Community College has two three-hour classes scheduled in March. American Red Cross offers cat and dog first aid.

PHOTO COURTESY OF EDEN WILLIAMS

Raising pets or service dogs isn’t necessarily intuitive. “It’s important to realize they’re not the same as us,” says Dr. Jason Nicholas of The Preventive Vet (thepreventivevet.com.) “There are things we can do safely that are extremely dangerous to dogs, such as snacking on grapes or chewing sugar-free gum containing xylitol, a sugar substitute. They’re highly toxic to dogs.” Raising healthy companion animals rests on owner awareness, preparedness and prevention. Engaged owners educate themselves on possible dangers and conditions that affect pets’ and animals’ normal habits and behaviors. They’re able then to eliminate potential risks and spot unexpected changes in routine patterns that could signal problems. “Something as simple as increased thirst can be an indication of an underlying medical problem – kidney infection, diabetes or a host of other things,”

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pink for life Call the national headquarters (1-800-733-2767) for the nearest scheduled class. “Being prepared for any possibility and knowing how to react may save your pet’s life and you money in the long run,” Nicholas says. Regular routine vet visits throughout its life is key to raising a healthy pet or service dog and maintaining health as it ages. “We’re seeing cats in their 20s and dogs as old as 16, and it has to do with preventive care. It lets us catch those aging illnesses at the earliest possible moment,” says Dr. Brock Exline of Kansas City Veterinary Care in south Kansas City. Twice-yearly exams are recommended as pets mature (generally, 9 years old for cats and 6 years for dogs). That’s when age-related problems usually develop, Exline says. “Our push over the last decade has been senior wellness exams.” The importance can’t be overstressed, Nicholas says. “Pets hide disease really well.” Regular visits enable the vet, together with the pet or service dog owner, to manage the animal’s changing nutritional needs and closely monitor organ functions, hearing, vision, weight, balance, respiration, teeth and gums, and muscles and joints. The awareness-preparedness-prevention approach applies to most species of companion animals, with a caveat for exotic pets like reptiles, aquatics and amphibians. Too many owners don’t know about their pet species’ diet and habitat and how to care for them. “Unfortunately, we first see most exotics when it’s an emergency,” says Exline, whose special interest is exotic and avian patients. A lifetime of good nutrition and weight management contribute to optimal pet health and quality of life. Excess weight is associated with diabetes, heart disease, arthritis, poor liver function and high blood pressure, among others. Animal obesity is epidemic, Nicholas says and warns pet owners to learn and maintain their pet’s appropriate weight and body condition. The Internet is a useful resource, used judiciously. To figure out reliable pet care info online, ask your veterinarian or look to sites for established animal welfare organizations, like American Humane Association, ASPCA,

Raw health from the inside out Just as nutrition is imperative for humans’ health, it is imperative in a pet’s health. In our November/ December issue, we looked at a raw food diet for humans. A raw food diet for pets aims to recreate a diet that the animal would eat in the wild. According to the Healthy Pet Products website, dogs and cats that are fed a proper raw food diet will have a better quality of life, live longer and become, essentially, the picture of good health. Cooper, the Cavalier King Charles Spaniel featured on page 36, is fed a primarily raw diet by his owner, Kim Conley of Kansas City, Missouri. Conley feeds her dogs products from the Healthy Pet Products line (healthypetdiet.com). “There are different paradigms you can go into (in a raw food diet),” said Delena Stout of Brookside Barkery and Bath. “You can go in from scratch with a homemade diet or to prepared diets you can buy off the shelf.” It is important to know the levels and types of fruits and veggies to include in the diet to ensure the animal is receiving the proper nutrition. Animals with cancer or other disorders may have distinct needs from normal pets and many options are available to address each of these concerns. Along with proper diet and exercise, supplements may be recommended for some pets to aid digestion, improve circulation and boost joint performance. A consult with a holistic vet or an animal nutrition expert, such as Stout, is recommended.

Best Friends Animal Society or Humane Society of the United States. Exline recommends the American Animal Hospital Association’s Healthy Pet Website. Sustained, loving, hands-on attention is crucial to a companion animal’s welfare. Al Richey, owner of Animals in Need Thrift Stores in Riverside, has overseen the care of hundreds of cats. “The more a pet’s loved and nurtured, the better. The same with humans,” Richey KC says.

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Cooking for Gourmet pet recipes from WRITTEN BY Jay Van Loenen

PHOTOS THIS SPREAD COURTESY OF MARTIN DIGGS

For many, cooking dinner every night for the family is work enough in the kitchen. Planning meals, supplying the fridge and the pantry, and doing the cooking can add up to a great deal of time spent worrying about what to eat. For this reason we often choose easier, more convenient options like frozen foods, processed foods or takeout. Add a pet to the mix and the answer seems simple. Pet food is available in an enormous variety of forms and brands. Choosing one may be difficult, but after that, most of us just stick with

our choice, or the vet’s recommendation, and other than the occasional treat, that’s that. There is, however, a growing trend in preparing food at home for pets. Cooking for your pets can be a burden, but the health benefit for your pets can be just as rewarding as feeding yourself well. Executive Chef Lauren Martin, of Urban Table, in addition to creating meals each day for humans, is a strong proponent of cooking for pets. She cooks regularly for her two dogs – Roxy, her Pekingese, and Napoleon, her French bulldog. Chef Lauren’s – and Roxy and Napoleon’s – favorite ingredients include yogurt, sweet potatoes, green beans, rice and chicken. Though many other

Roxy (left) and Napoleon nom on noms from owner and chef Lauren Martin of Urban Table in Prairie Village. 38

livingwellnesskc.com march | april 2013

pooch gourmet chefs ingredients are healthy and safe for dogs, these particular ingredients work in many ways to ensure that your dog is getting what’s best for him or her. Yogurt, for example, contains calcium and protein, both of which are necessities for healthy pooch living. Many yogurts also have active, probiotic cultures that help with a dog’s digestion. Sweet potatoes, along with providing excellent fiber, have necessary vitamins and minerals. They can be included in recipes or sliced and dehydrated to create a chewy snack. Comparing the cost of a few sweet potatoes to a package of Snausages or Beggin’ Strips makes this option an easy choice. No sodium green beans are also a good source of plant fiber, vitamins and minerals. They are also an excellent solution if you have an overweight companion. Replace a bit of his or her food with some green beans to keep the belly full and the tail wagging. They can even be a fun, crunchy treat if served frozen, though this may not be right for all dogs. Rice makes a good meal for a doggy with an upset tummy. Brown rice is particularly high in protein, and white rice (regular or instant) is a great source of bland energy for an ailing or older pooch. Cooked chicken can be slipped into the doggy bowl along with regular food to add a little spice and extra protein to the diet. It also makes a good meal replacement if you’re in a pinch and out of dog food. These ingredients can be great for your dog all on their own, but you can also prepare full meals for your pup. Chef Lauren has included her favorite recipes for you to share with your best friend. Even if you have no intention of becoming a canine chef, helping your pet out with a little change now and then can truly increase his or her health. KC Be sure to consult a veterinarian or pet nutrition expert before making changes to your pet’s diet.

Grilled chicken, brown rice, blistered green beans, sweet potato crème fraiche Brown rice 2 cups brown rice 4 cups water 2 teaspoon salt 1 tablespoon extra virgin olive oil 1. Sauté brown rice in extra virgin olive oil over low heat for 5 minutes. 2. Add salt and water; bring to a simmer and cover. 3. Cook over low heat (covered) about 10-15 minutes until rice has completely absorbed the liquid and rice is Al dente. 4. Reserve.

Sweet potato crème fraiche 2 sweet potatoes (peeled and diced) 2 cups plain Greek yogurt 2 tablespoons buttermilk 1. Place diced sweet potatoes in a boiling pot of water. Cook until fork-tender and cool. 2. Combine all ingredients in a food processor and blend until emulsified and smooth. 3. Refrigerate.

Blistered green beans 2 pounds green beans (washed and trimmed) 2 tablespoons extra virgin olive oil ½ teaspoon cracked black pepper 1 teaspoon salt 1. Add oil in skillet and heat to high. Place green beans in pan and add salt and pepper. 2. Cook 8 to 10 minutes, stirring occasionally, until beans are blistered and crisp tender.

Grilled chicken breast 4 each, 6-ounce chicken breasts, skin removed 1. Light grill and leave it on high for direct heat grilling. Make sure to clean grates. 2. Using tongs, place chicken on the grill. Every 2 to 4 minutes, rotate chicken 45 degrees. Presentation is half the battle and this will create some impressive grill marks. 3. Chicken is completely cooked when meat thermometer reads 165 degrees in the thickest part of the chicken breast. 4. Place brown rice in center of plate, stack blistered green beans on rice, then place chicken (for the doggies, slicing is recommended). Top chicken with a dollop of the sweet potato crème fraiche. When cooking this meal for the canines, use less seasoning than when cooking for humans.

march | april 2013 livingwellnesskc.com

wellness technology march | april 2013 DIGITAL PET RESOURCES

Digital pet resources:

WRITTEN BY Kristin Wark

Keeping furry friends happy and healthy Has the upcoming spring made you eager to get a new pet? Adding an animal to the family takes a lot of time and responsibility, especially for those who have never had a house pet before. Many questions come along with raising an animal – are they getting enough exercise? How much do they eat? When should I take my dog to the vet? Seasoned owners are regularly faced with questions when it comes to pet health. As pets age, their health needs also change. Perhaps your dog has suddenly gained or lost a significant amount of weight. This may be a sign of illness or another health problem with your pet. Use the following digital resources to set and follow an appropriate care plan to give your furry friend a healthy and happy life.

livingwellnesskc.com march | april 2013

Purina Pet Health This smart phone application keeps track of important information for all of your pets in a single tool. It promotes overall animal health and wellness, from exercise and diet to pregnancy and illness. Each pet gets a profile that stores details such as breed, chip number, birthday, weight, markings and tag number. The app uses this pet profile to customize menu items and articles per species. The profile also lets you log a list of each animal’s medications, veterinarian contact information and appointments. This app is great for both the new or seasoned pet owner. All of your pet’s important information is accessible on your cell phone and is nearby during an emergency situation. You’ll have your pet doctor on the phone in a matter of minutes, or be able to search by location for the nearest emergency vet. Featured sections on the app home menu include: vets, pet’s contact information, first aid, medical tips, grooming and exercise. Each category offers articles and tips to care for your pet in a variety of situations, like what to expect when your pet is pregnant and which plants are poisonous if your pet were to eat them.

Petometer The Petometer is a simple app by design. You simply select the pet you’re taking for a walk, press start and begin your walk. The app keeps track of the time, distance and pace of your walk. When you’re finished, complete the walk and save it to your pet’s walk history. If you’re just starting your pet’s exercise routine, be sure to read the recommended exercises included in this app. Most dogs require at least 20 minutes per day of exercise, play and social interaction.

wellness technology march | april 2013 DIGITAL PET RESOURCES

Additional features of the app pull in your personal calendar for a quick view of scheduled activities, and a GPS map keeps track of your walking route.

JitterBug This application is kitty specific. If you have a lazy cat or don’t have the time to dedicate to string dangling, this app is sure to get your cat’s attention and stimulate some playtime. JitterBug is essentially a video game for cats. Sounds silly, but it does grab the attention of your feline with little to no effort on your part. When you open the app, level one automatically begins. Creepy-crawlies start to slither and scuttle across the screen, changing direction and crossing from one corner to another. When the bugs are tapped, they stop and explode. For each bug that is tapped, the cat gets a score increase. Incredibly simple, but the verdict is in – cats love it.

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Each level is timed, and the next level automatically starts after the time is up. If your cat is really intrigued, an “endless mode” is available for selection. Does she only seem to recognize the lady bugs, or prefers the centipedes? In the advanced settings, you can select how many of each bug you want to appear on the screen. If you’d like to take it social, brag to your friends by sharing your cat’s high score on Facebook. This app is available on smartphones, but an iPad or other tablet may provide more space for play for your frisky kitty. Take advantage of these and other digital resources for pet care. Find the one that works best for you and your animals, and you’ll set your pets on the path to a healthy and happy life. KC All apps can be downloaded from the app store on your mobile device.

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myths

of marriage WRITTEN BY Susan Ortbals of fitskitz.com

There is one indisputable fact. A marriage based on mutual respect is like the view from a mountaintop â&#x20AC;&#x201C; the freedom to see beyond where youâ&#x20AC;&#x2122;re standing with the security of unwavering support beneath your feet.

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With 50 perent of all marriages ending in divorce, that’s reason enough to question the status quo.

Marriage is an equal partnership. How many times have we heard that line? Arguments arise because in order to be “equal” we have to place a value tag on everything we do. Men and women place different values on the same things, so conflict brews. We get caught up in “You’re not doing enough to help out” and “How come I always have to be the one to … ?” Divvy it up based on what you’re good at. Who cares if it’s even? Care if you’re efficient. You’ll have less conflict, expectations that can actually be met and more stuff gets done right.

Voice your gripes now so they don’t fester. This gives us permission to nitpick. Rarely there’s a day we don’t have something to gripe about that our spouse did or didn’t do. Think about your first few dates when you first met – you saw the good and ignored the tiny things. Train yourself to do less griping and let small annoyances flow down the river, which means you can’t grab them back later.

Have more sex. Don’t go to bed angry. This is the worst advice. If you are at your wit’s end and it’s getting late, you’ve hashed things over till the cows came home, the best thing you can do is go to bed. Sleep on it. It is amazing how a conflict that brewed hours on end the night before can be resolved in five minutes the next morning. When we get tired and worn out, we are not very good at conflict resolution. By morning you have a fresh head, a new sunrise, and may be more likely to compromise, see the other’s point of view or even say ‘I’m sorry.’

Kids come first. Your marriage comes first. If you have a strong marriage, your kids are darn lucky to ride along. When in doubt, look to your side first, then down.

There is this underlying notion that a good marriage is full of bedroom drama. This myth can create a cloud of pressure over a good marriage. Talk about keeping up with the Jones – you don’t know what the Jones are up to behind closed doors. When you’re in a relationship long term, expect ebbs and flows, surges and flatlines. Sex isn’t a duty, so don’t make it one.

It’s OK to bash your spouse to your friends. I’m alarmed at how many times I’ve heard women and men speak badly about their spouses in front of others. Speaking to a close friend about real issues is understandable, but bashing your spouse in public reflects badly on you.

march | april 2013 livingwellnesskc.com

When trust is broken, it is up to both parties to fix it. Even within a troubled relationship, if there is an event that broke trust, there is a cycle of repair. Guilt can be overwhelming. The partner that broke trust wants nothing more than to put “it” behind them. The other spouse can’t go from forgiveness to everything’s just dandy. It’s up to the spouse who broke the trust to do whatever it takes, for however long it takes, to rebuild that trust. The penalty of breaking trust with someone is the work it takes to earn it back. Do the work. Think of it as a reassurance marathon. Recognize that the betrayed party determines the finish line. Without underlying trust, working on the other ‘repairs’ will be futile.

Stay together for the sake of the children. If you can fake it till you make it, keep a peaceful home and provide a united front for your children, you have my admiration. Those people who are willing to give up their own happiness for the benefit of keeping children with both parents are a rare breed. If you cannot maintain a peaceful home, spare your children. While working with battered women, family violence and children of alcoholics, I saw firsthand the devastating effects volatile homes had on children. If your children live with strife, they’ll find creative ways, often destructive, to belong elsewhere.

spouse wouldn’t approve. Children learn quickly how to manipulate parents and play them against one another. Your only alliance should be with your spouse and your children should feel its power.

All we need is love. Oh, if that were only so. We also need health, money and friendship. Good health brings vitality to the relationship. Money to meet our needs reduces stress. Friendship brings two heads together when handling adversity. Burnin’ love is nice but when the flames die down, having a buddy is priceless.

Buying your spouse a gift will make him/her happy. Rarely do you hear the elderly speak of material possessions – instead they share stories. Spend money on experiences rather than things. Choose a picnic over jewelry, dinner over flowers or an adventure over a television. Experiences tend to resonate with us longer because they register as a memory that lasts forever rather than a possession that ages.

Opposites attract.

It’s OK to form alliances with your children that your spouse doesn’t know about. Parent-specific activities, traditions, hobbies, events are fabulous ways to bond with individual children. Alliances that are secret are usually because the other

livingwellnesskc.com march | april 2013

On the surface I certainly married an “opposite.” My parents, married 52 years, were “opposites.” When personalities complement one another, there’s less conflict. So you may enjoy gardening and your spouse may like baseball, but when it comes to core values concerning raising children, spending money or respecting religious beliefs, best to be totally in sync. For more from Susan, visit fitskitz.com

vegan spaghetti and black bean balls This noodle-less, vegan spaghetti is a low calorie, high fiber, water rich, Italian meal you’ll want to make over and over again. A fully satisfying meal without feeling heavy and bloated afterward. You will not miss the noodles with the crunch of the hearty vegetables and the fiber and substance in the black bean balls. The ingredients for the black bean, meat-free globes came PHOTO COURTESY OF FITSKITZ.COM

from theveganstoner.com, although I altered the cooking method slightly. I was skeptical they would hold together like traditional meatballs. Once browned, they were beautiful atop a mound of colorful, warm veggies.

Black Bean Balls

Tribal Spaghetti

2 cans of black beans, drained and rinsed ½ cup rolled oats 6 tablespoons light tamari sauce 1 cup whole wheat bread crumbs 1. Mash the black beans with a potato masher. 2. Add in oats and Tamari sauce. 3. Form into small balls no larger than 1-1/2 inch in diameter. Coat with breadcrumbs. 4. Brown in oil in skillet on medium-high until all sides begin to brown. 5. Bake on cookie sheet in oven at 375 degrees Fahrenheit for 15-20 minutes.

1 jar marinara sauce 3-4 Carrots 1 Zucchini 1-2 teaspoons olive oil 1-2 tablespoons light tamari sauce Black pepper, to taste 1. Warm marinara sauce in saucepan. 2. Slice carrots and zucchini in 3-inch long, thin strips. 3. Begin to sauté vegetables in a teaspoon or two of olive oil in skillet on high heat. 4. Stir constantly and add light tamari sauce. 5. Stir-fry a minute or two longer until vegetable strips begin to soften. Don’t overcook. 6. Sprinkle with black pepper.

Assemble: Plate vegetables and spoon marinara sauce over the top without drenching. Top with black bean globes. Serve any extra marinara sauce on the side. Sprinkle with cheddar cheese shreds and top with diced avocado. The colors explode on the plate. Served over vegetables instead of a heavy starch makes the black bean balls really stand out. This vegan meal will not spook the meat eaters of the family because there are no unfamiliar ingredients. Bon Appétit! (the healthy way)

march | april 2013 livingwellnesskc.com

TRAIN YOUR

METABOLISM C

Central to the debate around obesity is metabolism. Scientifically speaking, metabolism is the overall sum of all chemical reactions that take place in the body at any given time. It enables us to grow, detoxify, respond to a stimuli, think, digest, breath – basically every action of every cell in our body.

PHOTOS COURTESY OF AYC FITNESS

How does this translate to burning fat?

In order for a chemical reaction to occur, it needs energy. Fat cells are essentially stored energy the body saves when it receives more energy than it needs in order to carry out chemical reactions. The two major types of reactions involved in this process are catabolic and anabolic. To put it simply, if anabolic reactions do not occur, you die. Anabolic reactions need energy to activate, but according to the Law of Conservation of Energy, energy cannot be created or destroyed. The energy needed for anabolic reactions comes from catabolic reactions, but catabolic reactions have to get the energy from somewhere. Where does this energy come from? Food. Catabolic reactions break down the molecules you take in when you digest food and pull the energy from the molecules in the form of adenosine triphosphate, also known as ATP. That energy is then used in anabolic reactions to carry out the various functions required to sustain life, such as the replication of DNA, the creation of proteins, the storing of energy, and just about every other major process that keeps the heart pumping and allows us to do anything and everything. These two chemical reactions occur in all forms of life.

The Four Major Components of Metabolism Metabolic Resistance Training is all about

livingwellnesskc.com march | april 2013

optimizing each major component of the body’s metabolism so that it is working its absolute best at all times. There are four major components to take into account if you’re going to monitor your metabolism: resting metabolic rate, physical activity level, thermic effect of feeding and non-exercise activity thermogenesis. By adding together all four of these components, you get the major methods of how your body’s metabolism works. Your resting metabolic rate, or RMR, accounts for about 70 percent of all the calories your burn each day. It is the amount of energy your body burns naturally when at rest. About two-thirds of the RMR’s efficiency is determined by the amount of muscle you have. No one knows for certain, but there have been physician-based claims that suggest every pound of muscle burns about seven calories a day. Your physical activity level, or PAL, makes up about 20 percent of the total amount of energy your body burns daily. PAL is the exact opposite of RMR – it is the amount of energy the body burns during fairly low strenuous physical activities. RMR and PAL alone make up about 90 percent of overall daily metabolism. Remember, the body uses energy to do anything and everything. The thermic effect of feeding, also known as TEF, is the amount of energy the body burns when eating food. Everything from chewing, swallowing and digesting is taken into account in this area, which makes up about 5 percent of your total amount of daily energy consumption. Foods high in protein and nutrients take a lot of TEF energy to consume and maximize the amount of energy burned during consumption.

and see fit happen WRITTEN BY Greg Justice, MA, CPT

Non-exercise activity thermogenesis, or NEAT, is the last 5 percent that makes up total daily metabolic energy consumption. It is solely based on genes, and varies from person to person accordingly. Basically, it takes into account any special energyburning processes the body goes through. You have no control over this, but it is often a strong deciding factor in how easily you lose weight.

Metabolic Resistance Training is the Answer We’ve covered the science involved and biological processes involved. Now it’s time to move on to the

whole reason we’re here. We’ll start by covering what metabolic resistance training is and how it utilizes everything we just talked about. After all, what’s the point of doing a workout if you don’t know how it’s actually helping you attain your goals? Metabolic resistance training makes use of both anaerobic and aerobic exercises to create a blend of workout routines that help build muscle and burn fat as efficiently as possible. There are three major parts to every metabolic training routine: high training intensity, high training density and negative work-to-rest ratios. High

Personal trainer Greg Justice works with clients Sarah (left) and Charlena (page 48) in his gym at 79th and State Line road in Prairie Village.

march | april 2013 livingwellnesskc.com

30/15 Six-Exercise Interval Circuit Alternate between 30 seconds of work and 15 seconds of rest for each exercise in the circuit, followed by 60 seconds of rest and transition between complete circuits. Perform four total cycles for a 20-minute workout. 1. Squats (for higher intensity, hold dumbbells) 2. Push-ups (for lower intensity, push-up from the knees) 3. Burpees (for higher intensity, add in a jump) 4. Lunges (for higher intensity, hold dumbbells) 5. Standing row with an exercise band 6. Plank For demos and videos on how to perform each workout, visit livingwellnesskc.com/magazine and click on March/April 2013.

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training intensity helps build muscle and increases anaerobic metabolism to create excess post-exercise oxygen consumption (EPOC) and increase the amount of energy burned even when not exercising. High training density burns a large amount of energy during a workout, and negative work-torest ratios increases aerobic metabolism to provide cardiovascular exercise on top of everything else. The main goal of metabolic training is to affect overall metabolic burn on all fronts to burn the maximum amount of energy, in the healthiest manner possible, no matter what you’re doing. You’ll want to make your metabolism switch back and forth between burning carbs and fat. It will get you lean and strong, because lean body mass boosts your RMR.

Learn about treatment options at our FREE Men’s Health Seminar

FREE SEMINAR:

Ajay K. Nangia, M.B.B.S., F.A.C.S. Joshua A. Broghammer, M.D., F.A.C.S. THURSDAY, MARCH 7, 2013 Registration: 5:30 p.m. Seminar: 6:00 p.m. - 7:00 p.m.

WHERE:

Kansas City Public Library Westport Branch Meeting Room 118 Westport Road Kansas City, MO 64111

CALL TO REGISTER:

1-877-433-2873

Spouses and partners are welcome to attend. Light refreshments will be served. Space is limited so call today to reserve your seat!

American Medical Systems Inc. has sponsored funding for this patient seminar and accompanying educational material.

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livingwellnesskc.com march | april 2013

Understanding how to navigate seven investment traps WRITTEN BY Steve Hoover

Coasting along while your financial coach does all the work? Not a good idea even if it’s me. Any reliable investment coach does his or her best to educate clients regarding their portfolio’s performance. There is an endless number of approaches to investing as seen on TV, heard on the radio, or read in magazines, books and the Internet. However, an overdose of information, instead of providing power, often leads to confusion and anxiety resulting in poor and unsuitable investing choices. Knowledge and understanding, rather than information, are the keys to monetary peace of mind, which is currently in short supply. There are seven need-to-know issues concerning your money that have to be understood before you can kick emotions and fear out of your financial affairs.

How much risk are you taking in your portfolio, and can you put an actual number on it?

The ability to measure the results of any kind of investment, especially financial, is essential. The best way to determine your portfolio’s performance is standard deviation, a statistical measurement of its ups and downs. The four risk categories (Conservative, Moderate, Growth, Aggressive) that we’re all familiar with, are chosen because we want that perfect balance between growth and preservation of capital. But it doesn’t have to be “either – or.” There is a measurement designed by economist and Nobel Prize winner, Harry Markowitz, that allows you to plot your returns on a scale from one to 20. The investment formula proposed by Markowitz consistently shows higher returns over any five-year period than any other investment method.

How truly diversified is your current account?

Widely diversified investments, according to Markowitz, deliver consistent, maximum market returns with minimum risk. This eliminates the anxiety surrounding a potential disaster on the horizon

march | april 2013 livingwellnesskc.com

and the constant need to monitor what scrolls across the bottom of the screen during cable news programs. Investing based on this philosophy also frees you from the compulsion to come up with new strategies to stay ahead of the market.

What could you expect from a best-case scenario based on your current holdings?

A Free Market Investment Analysis of your portfolio would show how mixes of the four risk categories listed above have served in the past regarding inflation and risk and reward characteristics. It would also provide a comparison of your present portfolio and one with broadly diversified mixes of asset classes. The comparisons will demonstrate that 91.5 percent of a portfolio’s performance is determined by its allocation policy. When analyzing your holdings, it’s important to consider a five-year range. Quarterly reports and annual reports are simply snapshots of a continuum and not a true indicator of growth.

What could you expect from a worst-case scenario – i.e. 2008?

The rule of thumb that people should not invest in the stock market if they’re not willing to leave their money alone for five years is a good one. After all, if 2008 is taken out of the picture, most portfolios would look pretty good. Another rule, of course, is to buy low, sell high, and ride out the tough times. Unfortunately, many people do the opposite and as a result continue to lose a large chunk of their money. A graph of investments based on Markowitz’ model from 1998 through 2008 reveals a consistently higher return than investments that are top heavy in either conservative or aggressive mixes. This was also the case all the way through 2008.

Where do you fit on Harry Markowitz Efficient Frontier, a 1990 Nobel Prize winning investing model?

If you answered the first question correctly, you got this one, too! However, most people haven’t even heard of this measurement, so if that includes you, welcome to the club! This investment tool, along with superb financial coaching, could mean the difference between poor, ho-hum, and excellent returns on your capital.

What are the hidden costs in your portfolio?

Did you know there were any? Management fees, commissions and trading costs can eat up your returns. Internal commissions, those that are ‘earned’ each time shares are traded or purchased, may be more than you thought possible. One of the advantages of an independent analysis is that you will gain invaluable knowledge about your investments, thereby enabling you to make necessary adjustments.

7 .

Do you own the same stocks in multiple mutual funds – (we call it overlap)?

In other words, do all of your mutual funds own the same companies? If they do, then your portfolio is out of balance relative to diversification. And that means you are at greater financial risk if these companies encounter a downturn. There are three reports that will help you understand how your portfolio is performing. A Stock Overlap Report, a Cost Analysis, and a Free Market Investment Analysis will provide insight for answers to the above seven questions. Wouldn’t it be nice to quit second-guessing every investment move you make? Knowledge leads to peace of mind and I’d be delighted to sit down with you to review and if necessary, revise your portfolio.

To learn more about our investment philosophy, please visit retirementpilotkc.com. Steve Hoover can be contacted at steveh@retirementpilotkc.com.

livingwellnesskc.com march | april 2013

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