JOINT-HEALTHY RECIPES • HEALTHY HALLOWEEN IDEAS • NUTRITION TREND: KOMBUCHA
living
wellness livingwellnesskc.com september | october 2012
kansas city
From Seed to Plate
Olympian Natalie Coughlin’s quest to better food through philanthropy and urban gardening
Ladies, take control of your health! A guide to lifelong prevention leading to lower healthcare costs and higher longevity
BRINGING UP KC’S FUTURE SOCCER STARS
THE AGING ATHLETE
Sporting Kansas City Academy
Tips to keep the mind and body young and healthy
3
Relaxation
HOURS TO
Escape on a journey to wellness
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Presenting a fresh adaption of the most classic restaurant concept around. Expect great food made with fresh ingredients, focused service, and a little reverence for the classic American burger.
4038 W 83RD STREET PRAIRIE VILLAGE KS 913-825-BRGR (2747) BRGRKITCHEN.COM
An American gastropub with culinarily-driven fare, paying special attention to pairing food with libations. Bringing a unique, modern feel to the ideal Plaza location where we have revived the best patio in town.
600 WARD PARKWAY KANSAS CITY MO 816-389-2900 GRAMANDDUN.COM
breadnbutterconcepts.com
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september | october 2012
contents
features
14 THE AGING ATHLETE Mind over matter: Aging is 30 percent genes and 70 percent choices made. How to keep the mind and body young and healthy.
20 BRINGING UP KC’S FUTURE SOCCER STARS
32 FROM SEED TO PLATE Three-time Olympian Natalie Coughlin’s quest to better food through philanthropy and urban gardening.
Developing the future of soccer in the metro through Sporting Kansas City Academy.
31 A HEALTHIER HALLOWEEN Sugars and calories and booze, oh my! Halloween doesn’t have to be synonymous with unhealthy. Learn ways to cut scary sugars from Halloween treats.
36
26 AN OUNCE OF PREVENTION Ladies, take control of your health! Lifelong prevention can lead to lower healthcare costs and higher longevity in a woman’s life. 4
livingwellnesskc.com september | october 2012
3 HOURS TO RELAXATION Escape on a journey to wellness. The best wellness getaways are only three hours by car or by plane, regardless of one’s definition of ‘relaxation’.
17 NONAGENARIAN LIKES IT HOT
Meet the country’s oldest Bikram yoga instructor who owes his health— and life—to yoga.
10 NUTRITION TREND: KOMBUCHA Detox the body using an all-natural, thousands-of-years-old approach.
46
13 ASK A SEX THERAPIST Send in your juicy questions to our certified sex therapists. Check out each issue and livingwellnesskc.com to find answers.
22 10
22 HEALTHY RECIPES: FOCUS ON JOINT HEALTH The pain and suffering from joint damage can be brutal. Eating a diet high in joint-healthy foods promotes healthy joints for life.
40 KIDS & WELLNESS: SMOOTHIES Sneak healthy fruits and dairy into kids’ diet through cool smoothies, throughout the year.
42 SPIRITUAL WELLNESS: IMAGINE YOURSELF A BETTER ATHLETE Mind over matter: How visualization can improve your free throws and cement neural pathways.
44 WELLNESS TECHNOLOGY: MYFITNESSPAL.COM
in every issue Online news Editor’s letter
46 ENTERING THE MOUNTAIN PASSAGE Follow Jimmy Betts’ quest to self-preservation and universal understanding through martial arts and healing.
ON THE COVER Even with a broken foot and the sweltering summer heat, Sporting KC’s homegrown goalie, Jon Kempin, toughed it out at the photo shoot.
Studies show those who track incoming and outgoing calories lose more weight. Having a ‘pal’ around for support makes the journey easier.
50 GROWTH HORMONE Human growth hormone nourishes and repairs muscles and occurs naturally with some tips from personal trainer, Vince Brown.
september | october 2012 livingwellnesskc.com 5
6 9
livingwellnesskc.com
online news
LIVING WELLNESS KANSAS CITY BLOG
Follow Kansas City, Mo. Mayor Sly James on his quest toward a healthier lifestyle.
Check out the Living Wellness Kansas City blog featuring multiple wellness series by bloggers throughout the city on topics ranging from fitness to fashion to food.
HEALTHY IN HEELS Chelsea Craig blogs about being a healthy woman in today’s Kansas City.
THE BASICS DON’T CHANGE Personal trainer Vince Brown provides his advice on fitness and staying in shape.
KID-FRIENDLY RECIPES FROM A REGISTERED DIETITIAN Kara Friel, RD, LD, shares her secrets to keeping kids healthy in the kitchen.
HEALTH AND BALANCE THROUGH SPIRITUAL CONNECTION Healer Kaya Hewitt guides readers to wellness through spirituality.
more at livingwellnesskc.com
RECIPES
EVENTS 6
livingwellnesskc.com september | october 2012
Wellness goes beyond the individual. Keep your environment well and recycle your copy of
living
wellness kansas city
1. Give to a neighbor or a friend. 2. Find a Paper Retriever bin near you and drop it off. 3. Leave on the airplane for the next passenger. 4. Donate to your local hospital for their hospitality carts for patient entertainment. 5. Recycle in your weekly pickup. 6. Place in your work’s break area. 7. Use as wrapping paper.
living
wellness
editor’s
note
kansas city
Volume 1, Issue 1
Publisher Deb Ducrocq-Vaknin Editor In Chief Sarah Legg Contributors Jimmy Betts Vince Brown
PHOTO COURTESY OF GABE HOPKINS
September/October 2012
Chelsea Craig Kara Friel Kaya Hewitt Rhonda Johnson Edie Lambert David Skretta Jay Van Loenen Abby Van Ness Kristin Wark Eden Williams Cover Photography Gabe Hopkins Photography Layout and Graphic Design BV Design
Copyright 2012 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
Editor Sarah Legg and Publisher Deb Ducrocq-Vaknin with Jon Kempin.
First of all, thank you for picking up the inaugural issue of Living Wellness Kansas City. This magazine has been almost a year in the making and it’s so exciting to finally have the first issue in hand. We can’t thank our advertisers, writers, photographers and other contributors enough for taking a leap of faith to participate in this first issue. Everyone worked so hard and we’re really starting to develop a team in the ‘LWKC family’. We hope it meets everyone’s expectations. It has exceeded ours! This issue features a slew of information about the Aging Athlete, starting on page 14. From John T. Carter, the oldest yoga instructor in the United States at age 90, to cover model Jon Kempin, 19-year-old homegrown Sporting KC goalie, we tried to cover every aspect of aging as an athlete and provide practical advice and information that anyone can use. Become a restaurant chef at home with delicious, joint-healthy recipes from Bread and Butter Concepts chefs Bradley Gilmore and Lauren Martin starting on page 24. Learn about nature’s ‘Immortal Health Elixer’, Kombucha, on page 10. And visit our website to read blogs, find events and follow Kansas City, Mo. Mayor Sly James on his healthy lifestyle challenge. Tell us what you think at livingwellnesskc.com/survey. Until next time, stay well!
Living Wellness Kansas City. For editorial opportunities, please email resume and
Sarah editor@livingwellnesskc.com
samples to info@livingwellnesskc.com.
september | october 2012 livingwellnesskc.com 9
nutrition SEPTEMBER | OCTOBER 2012 TRENDS
Health from th Kombucha and
WRITTEN BY Chelsea Craig If you had access to an ‘Immortal Health that has fermented by a symbiotic colony Elixir’ would you jump at the chance to of bacteria and yeast (SCOBY), Kombucha have a taste? Would you believe it if you read naturally metabolizes carbohydrates there is an all natural drink rich in anecdotal into alcohols, organic acids and carbon history of detoxifying your systems, energizing dioxide by way of microorganisms. These your body, and warding off and fighting cancer conversions create metabolic by-products and other degenerative diseases? It seems that are incredibly valuable to the gut flora: now more than ever people are looking for B-vitamins, amino acids and a large array naturopathic remedies to support their health, of probiotic-rich acids. These vital nutrients prevent disease and delay aging. Although reduce the metabolic load and ease the burden fads come and go, the ancient Chinese on the liver (the body’s main detoxification beverage, organ). This allows The health benefits of Kombucha Kombucha the body to detoxify tea, may be and the natural have been used for thousands of years the real deal healing process to as an effective remedy for detoxification and what your ensue. of the body to restore itself to a state of system needs You are probably to allow you to thinking, ‘Why well-being. live the longest, haven’t I heard of healthiest life possible. this and where is the research supporting this According to the father of medicine, wonder drink?’ Hippocrates, we should let food be thy Do realize that consuming fermented foods medicine and the gateway to the natural is not a new concept, nor are the health healing process is within ourselves. He benefits. Throughout history, fermented believed the body has the power to return foods have played a large role in sustaining itself to good health if given what is needed, civilizations. Many cultures still rely on and that true healing occurs when the body is traditional health-promoting fermented encouraged to heal itself. The health benefits foods such as yogurt, sauerkraut, sourdough of Kombucha have been used for thousands of bread, kimchi, tempeh and kefir. It seems the years as an effective remedy for detoxification Western world has been oblivious to these lifeof the body and to restore itself to a state of supporting foods, until recently. well-being. In the first half of the 20th century, there Made from a solution of tea and sugar was extensive research done on Kombucha in
10 livingwellnesskc.com september | october 2012
nutrition SEPTEMBER | OCTOBER 2012 TRENDS
he inside out
its ancient reputation for healing
The western world is catching onto an ‘Immortal Health Elixer.’ Kombucha’s healing properties
Russia and Germany after viewing a surge in cancer occurrences. Upon discovering the entire Asian region was seemingly immune to disease and cancer, Russian scientists investigated the power of Kombucha establishing its efficacy in wound healing and various intestinal diseases. The Germans quickly picked up on the phenomenon
discovering the antibiotic-like potency of Kombucha against disease, its high amount of vitamin C and its harmonizing and balancing ability of metabolic processes from the high content of probiotics. Health begins within the intestines. Low levels of gut flora, or good bacteria, has been linked to digestive disorders, yeast
are fueled by high amounts of vitamins B and C and probiotics, which help promote a healthy body, beginning in the intestines.
september | october 2012 livingwellnesskc.com 11
nutrition SEPTEMBER | OCTOBER 2012 TRENDS
12 livingwellnesskc.com september | october 2012
HOW IT’S MADE ACCORDING TO DAVE FROM GETKOMBUCHA.COM, MAKING KOMBUCHA IS EASY. “The reason why I love making Kombucha is that it acted as a catalyst on what I once thought was not possible to become possible. After the first batch of Kombucha I made, I thought to myself, how many other things in my life that I once thought I couldn’t do, I can do?” he said. Kombucha can be purchased or made at home using a process similar to brewing tea. First, brew a simple black tea using black teabags and four cups of boiling spring water. Let the teabags steep for about 5-10 minutes in the water. Remove the teabags and add 1/2 cup of sugar, organic is best. Fill the container about 3/4 of the way with the tea mixture. The tea should cool to below 80 degrees to allow for the Kombucha SCOBY to work its magic. Add the SCOBY and cover the vessel with a breathable cover such as a paper towel, securing with a rubber band. Place in a dark, warm, ventilated place, away from smoke or any other air quality contaminants. Wait five to 10 days, tasting after the fifth day until the taste fits to your liking. “The reason why I love drinking Kombucha, aside from all the benefits, I love the way it tastes,” Dave continued. “It replaces my coffee craving due to its astringency. It replaces my soda craving thanks to its natural effervescence. It replaces my sweets cravings thanks to its sour taste characteristic that tricks the taste buds in thinking that it’s more sweet than sour. It replaces my alcohol cravings due to the small amount of alcohol due to the natural fermentation.”
PHOTO COURTESY OF GETKOMBUCHA.COM
overgrowth, behavioral problems, food allergies, uncontrolled weight and weak immunity. Scientific research shows the high concentration of probiotic-rich acids found in Kombucha cleanse the blood of disease-causing toxins and dissolve harmful microorganisms. Vital substances created from the fermentation process act as intestinal regulators having a positive effect on general bodily functions, specifically, but not limited to, digestive disturbances, kidney stones, gall-bladder problems, angina, asthma, gout, diabetes, high cholesterol and blood pressure, depression and fatigue. Unfortunately, with the onset of the Cold War, research and development was diverted to other fields and sustained Kombucha cultures were forced to let die as tea and sugar became unavailable. Nonetheless, the benefits of Kombucha have been well documented and the fact remains this 2,000-year-old beverage is deemed a miracle food in Eastern parts of the world. Recently, Kombucha has gained popularity in the Western hemisphere, as it is increasingly associated with health-promoting effects. According to latest studies at Cornell University, drinking Kombucha may have health benefits of its antimicrobial activity against a wide range of pathogenic bacteria. This promotes immunity to disease and overall well-being. It also has been reported to have positive connections with joint strength and mobility due to the chemical constituents found in Kombucha that are the building blocks for healthy joints. As the harmful effects of modern hazards increasingly compromise the immune system, Kombucha may be a great way to build intestinal health and immune defenses. Maybe it’s time to take a cue from history and jump on this 2,000-year-old bandwagon. Who knows, you might just find yourself with more energy living a longer, healthier life. KC
For more information, visit getkombucha.com. Visit livingwellnesskc.com to learn how to make your own SCOBY ‘mushroom’ from scratch.
ask a...
sex therapist
An exploration of sexuality WRITTEN BY Rhonda Johnson, PhD
The world of sexuality education and practice has American Association of Sex Educators, Counselors and for the most part focused on prevention of sexual Therapists (AASECT) and can be found by Googling behaviors that result in negative consequences such as that association. There are several such providers in the Human Immunodeficiency Virus (HIV) and other sexuality Kansas City area. transmitted diseases, unplanned pregnancy and sexual So what is healthy sexuality? Well, that depends on how addiction – particularly with our adolescent and preyou define and measure sexuality. adolescents populations. That is, the discussions about Does healthy mean how often a couple has intercourse? our sexuality are more fear-based rather than pleasure How long should sexual interaction take? How satisfied are focused. As I begin this column, I want to acknowledge the partners? Does that include achieving orgasm? Does that tendency and set the goal of this endeavor to focus masturbation count? These are just some of the areas we will on healthy sexuality that involves both the intimate be exploring in the coming months. If you have questions you and erotic aspects of the relationship. Given that, it is would like to submit, please do so and important to note that the column will address broad I’ll try to incorporate those things you think are important in generalities – that is those topics are ones that most future columns. KC partnered couples might find appropriate. Our sexuality is unique so a “one size fits all” approach is not usually the most advantageous. What I suggest is that this column be a starting place for you and your partner to begin conversations that might lead to better sex. An important caveat: the interaction between two people, especially in this highly charged relationship, is unique to each relationship, so when difficulties occur that are not easily resolved between the partners, a third party who is trained to understand sexuality should be consulted. There are therapists who have dedicated part or all of their practice to human sexuality and who have completed specific training that guides them in To submit a question anonymously, please visit that practice. Those people livingwellnesskc.com/sexuality. have certification from the
september | october 2012 livingwellnesskc.com 13
THE AGING AT WRITTEN BY Eden Williams
With Baby Boomer
During physical therapy at Dr. Mongeau’s Independence office, Wendell Mortimeyer proves that age is just a state of mind. Mortimeyer turned 100 on May 2 and has lived in Kansas City for more than 50 years.
In a nation consumed by horrendous epidemics like obesity and heart disease, it is disheartening to admit that a positive routine like exercising can reap harsh results, too. This is the reality for America’s Baby Boomers, who represent the fastest growing demographic for fitness club membership, and who are simultaneously experiencing a surge in exercise-related injuries due to difficulty adjusting to their aging bodies. The medical field lightly refers to this phenomenon as “Boomeritis.” In good Baby Boomer fashion, this term defines aging athletes who are more likely to play through the pain – even if it means suffering an injury. However, the rehabilitation time needed for these athletes to recover from their injuries is longer than that of their youth, and the Boomers are having trouble coping with this transition. If anything, the Baby Boomers certainly have one thing right when it comes to fitness: Age, to some extent, is a frame of mind.
14 livingwellnesskc.com september | october 2012
BENEFITS OF EXERCISE The proof for the benefits of keeping active while aging is impressive. Athletes in their 50s, 60s and 70s add at least four to six years to their life expectancies and are more likely to boast the coveted ectomorphic (less fat and more muscle) body build. Dr. Mongeau is also quick to point out the sharp decrease in the likelihood of acute and chronic diseases like bronchitis or even lymphocytic leukemia. In addition, mental health may improve simply by engaging in regular exercise, especially when friends are added to the routine.
THLETE
rs, attitude is everything What happens to our bodies when we age Generally speaking, society as a whole does
FAAPMR, a board-certified physical medicine
not actively question aging. It is accepted as a
and rehabilitation physician. When we are not
natural process, where bones become frail and
active, we are sedentary, and this behavior
the distance between one’s reach and one’s
makes it easier for the pains of aging to set in.
toes grows greater. Regardless of the advice of
“Research shows that a physically active
health experts, the priority for physical activity
lifestyle in your 50s reduces the likelihood of
falls further down the to-do list as aging makes
institutionalization as a senior by as much as
exercise more difficult.
10 or 20 years,” notes Dr. Mongeau. When
But perhaps the ideas about aging are backwards. Lack of exercise can actually cause the symptoms of aging, says Kim Mongeau, DO,
aging athletes participate in a progressive conditioning exercise program, they do not just improve their quality of life, they practically freeze time.
How to stay active
Mind over matter
With or without workout buddies, regular exercise does not have to mean hitting the gym. Everyday activities to get Boomers up and moving can include hobbies like gardening or simple chores like handwashing the dishes. Try to balance on one foot while talking on the phone. Play with grandchildren. Take the dog on a walk. Select the furthest parking spot at the grocery store. Still, exercises like push-ups and sit-ups are easily done from home. According to John Vani, MD, an orthopaedic surgeon and sports medicine specialist, the greatest area of focus for aging athletes includes strength conditioning, as loss of muscle mass can set in as early as age 40. Dr. Vani also recommends practicing balance, as well as keeping good oral hygiene and getting plenty of vitamin D and calcium for healthy bone density.
“I see people who want to act old,” Dr. Vani laments. “They’re just thrilled when they get their AARP card and senior citizen discount.” When comparing these patients to those who believe age is just a number, the difference is clear regarding their health. The patients who continue to be physically active carry this aura through other aspects of their lives. “How we age is 30 percent genetics and 70 percent under our direct control,” remarks orthopaedic surgeon Vonda Wright, MD, auther of Fitness After 40. “Baby Boomers get that, and they want control.” “But you have to be realistic, too,” Dr. Vani reminds us. “Your body is a physical structure and it’s going to break down with time. At some point you have to be realistic about your abilities and skills and what is part of the natural aging process.”
september | october 2012 livingwellnesskc.com 15
physically-active lifestyle
The important thing is knowing your limits and understanding priorities. Hitting a 300-yard drive off a golf tee is not as important as simply being able to play 18 holes with your friends.
in your 50s reduces the
Avoiding injury
Research shows that a
likelihood of institutionalization as a senior by as much as 10 or 20 years. – Kim Mongeau, DO, FAAPMR Board-certified physical medicine and rehabilitation physician
An aging athlete should always make sure the exercise is within his or her comfort level. The truth is, collagen deterioration due to aging can make muscle strains and tears more common. “The warning signs (of overtraining),” Dr. Mongeau summarizes, “are decreased performance despite continued training, increase in resting pulse rate, persistent fatigue, and swelling of the ankles. The only effective treatment,” she continues, “is a temporary relaxation of the training schedules.” For this reason, it is even more important to allow for long warm-up and stretching sessions, as well as get ample rest between workouts. Rather than cycling five miles every day, consider trying an eight-mile bike ride every other day.
Preparing your body to age
Matt Besler Sporting KC
Pushing your body to its limits has consequences at any age. Find out why more people are turning to the sports medicine physicians at Providence Medical Center. Our team of orthopedic specialists and surgeons use the OrthoKC Physicians latest techniques to keep pros – and weekend warriors – at the top of their game. Go where the pros go. Providence Medical Center – just one mile east of the Legends and LIVESTRONG Sporting Park.
www.providence-health.org 8929 Parallel Parkway
Kansas City, KS 66112
800.281.777
PHOTO COURTESY OF PROVIDENCE MEDICAL CENTER
If your body won’t do thIs anymore, you’re not alone.
For Generation X, or those still enjoying their 30s and 40s, it is never too early to adjust to new routines for the aging process. In addition to focusing on balance, strength training, consuming plenty of vitamin D and calcium, and keeping good oral hygiene, Dr. Vani points out that even dealing with stress in a healthy manner can affect the aging process. As always, maintaining an appropriate body weight and not smoking are important to a healthy lifestyle. KC
John Vani, M.D., is an orthopaedic surgeon on staff at Providence Medical Center and with OrthoKC.
official hospital Partner of sporting KC 16 livingwellnesskc.com september | october 2012
This cool nonagenarian likes it WRITTEN BY Edie R. Lambert
John T. Carter credits Bikram yoga with good health and saving his life. His secret to longevity? Get off your butt and have a sense of humor.
It takes a lot more than a sweltering summer to keep John T. Carter away from his favorite hot spot – Kansas City Bikram Yoga on 39th St. He’s there four days a week, on average. “Yoga is a way of life, not something you do,” he explains. “And I owe Bikram yoga for saving my life and improving my health.” Heart disease claimed his father at age 57, and Carter himself suffered a heart attack in 1985. Scar tissue formed, and 17 years later it interrupted his heart’s electrical impulses, dangerously elevating Carter’s heart rate. Bikram enabled him to withstand the high heart rate until doctors could intervene, he says. The retired accountant has practiced some
form of yoga for the past 25 years. He started on his own at age 65 and two years later signed up with an instructor. Carter practiced other forms of yoga before settling on Bikram. “It’s the best one for me,” he says. Bikram is a sequenced system of yoga developed in California in 1974 by Bikram Choudhury, a three-time national yoga champion from India. Also called “hot” yoga, Bikram consists of a beginning breathing exercise, 26 traditional postures and an ending breathing exercise practiced in a studio heated to over 100 degrees Fahrenheit. Workouts are 90 minutes long. The heat is meant to ease practitioners into the postures, encourage stretching without september | october 2012 livingwellnesskc.com 17
T
Carter served on the U.S.S. Louisville in the South Pacific during WWII. Combat taught him the key to surviving.
injury, increase metabolic rate, build aerobic capacity and help eliminate toxins from the body lost in sweat. Carter says, “The amazing thing to me was the change in my bone structure and body alignment, increased energy and the calming effect it had on my mind.” Now, he handles life’s stresses with equanimity, he says. “The same things happen to me, but they don’t bother me like they did before, and I handle them differently.” Carter credits Bikram for his erect posture, steady balance, improved memory, sharper focus, freedom from chronic pain and sound sleep, too. “I didn’t think these changes were possible at my age,” the World War II veteran says. At 90, Carter claims to be the oldest certified
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Bikram yoga instructor in the world. He trained as a teacher at Bikram Yoga international headquarters in Los Angeles in 2000 and was re-certified twice since. He taught three classes last year. The comparatively sudden interest in yoga gives rise to a caveat. Popular interest could outpace the number of trained, qualified instructors. Carter’s personal advice: “Look for an instructor who is dedicated to yoga, who’s not teaching yoga to make money.” He says the yoga community knows who the good instructors are. The best first step is researching. “Know something about the types of yoga and what you’re trying to accomplish,” he recommends. “And when looking for a good instructor, look for someone who studied in India or whose teacher is from India.” Carter isn’t just fit, he’s happily healthy. He eats sensibly; his diet is weighted to fresh fruits and vegetables, accounting for his svelte silhouette. He gets regular check-ups. His positive attitude and sense of humor are alive and well, and he regularly exercises his creative powers. Exhibits of wood art accent his home. Small creatures inspired his carved wood sculptures, and his skill with a lathe is displayed in the wood inlay in beguiling landscapes Carter created with his wife, Bettye. And around age 70, Carter started writing. He doesn’t label it poetry or prose. “The hell with form,” he says. “I just write stuff – love stuff, yoga stuff, sea stuff. When I think about something, I write.” He met Bettye Murphy in college, once he’d sowed his wild oats and settled down after the war. They married in 1948. “She’s the nicest person I’ve ever met,” he says. Carter served on the U.S.S. Louisville in the South Pacific. While he was stationed aboard the heavy cruiser, the ship sustained three kamikaze attacks and took part in 12 campaigns and a major battle. Combat taught Carter the key to surviving. “You have to get off your butt,” he says, “and you have to have a sense of humor.” KC
18 livingwellnesskc.com september | october 2012
GRADUATION MORNING John T. Carter I knew I would never be the same again For Bikram had lifted me up, turned me around and around Laid me down Heels together, toes out Arms along side, palms up Unblinking eyes at one spot staring Sweat from my brow rolled down my face into my ears I laid in Bikram’s torture chamber At his Wilshire Boulevard studio in year 2000 Thinking ‘Will this damn heat ever end? ‘Will the cool Pacific breeze ever kiss my brow again?’ The voice ‘Sit up, grab your toes, turn around’ The cobra begins ‘Sit up, grab your toes, turn around’ The camel begins On and on it went until Blowing in firm pose ended ‘Turn around, lie down, eyes closed’ Silence and emptiness seeped in The still small voice whispered ‘Well done’ But I knew I would have to do it again and again Then the internal smile flooded my face and parted my lips As the glow within began Thank you, Bikram.
september | october 2012 livingwellnesskc.com 19
BRINGING UP KC’S WRITTEN BY Sarah Legg
FUTURE SOC Sporting Kansas City Academy coach
Jon Parry discusses life as an athlete, while getting older and grooming future athletes for lifetime success.
Parry’s experiences playing professionally and coaching have helped him maintain a healthy lifestyle.
Sporting KC has taken the city and the league by storm. Since the opening of LIVESTRONG Sporting Park in summer 2011 in Kansas City, Kan. at the Legends shopping center, the team has drawn upwards of 20,000 fans to each of its home games and has established a healthy following throughout the metro. A lot of the team’s success has to do with the dynamic personalities on the field. Players such as forward Kei Kamara and homegrown defender Seth Sinovic not only add a certain charm to the team, but also a level of athleticism unmatched in the league. Developing the ability of these players is a lifelong achievement and Sporting KC Academy provides the resources for young players to grow into professional athletes. Sporting KC Academy has four teams consisting of U13, U14, U16 and U18 age ranges. The two younger teams play in the Midwest Region, while the older teams travel throughout the country playing other teams in their respective conferences. As the players mature, the opportunity exists to play “up” a level or
20 livingwellnesskc.com september | october 2012
even with the professional Sporting KC team. This helps the players maximize their potential without feeling overwhelmed by the higher-level teams. Major League Soccer (MLS) allows the development program a home grown protected list, meaning the Sporting KC professional team owns the professional rights for certain academy players to play professionally. “Our ultimate goal is to develop the players to be professionals. We’ve got two homegrown players right now (on the professional team), Kevin Ellis and Jonathan Kempin,” said Jon Parry, Director of Coaching for the academy. In 2010, at age 17, Kempin became Sporting KC’s first homegrown player, and youngest, to sign with the professional team. Since 2008, one year after the academy’s inception, Parry has worked with the Sporting KC Academy as Director of Coaching and coach of the U16 team. He has more than 15 years of coaching experience, and works with Sporting KC head coach Peter Vermes as Director of Juniors for Blue Valley Soccer Club in Overland Park. Parry’s experience goes much further back, however, having played soccer most of his life. He played for Rockhurst University and was inducted into the school’s hall of fame in 2010 as the second ranking career goal scorer for
According to Science Daily
CER STARS the university at 91 goals. Following his success at Rockhurst, Parry travelled throughout the world as a member of the United States Futsal team. He played in the World Championship in Spain and in the Mundialito de Futsal Tournament in Brazil (1998) with the United States National Futsal team. He played professionally in the National Professional Soccer League for the Kansas City Attack and in the Continental Indoor Soccer League for the Sacramento Knights. The success of the development academy lies in maintaining the physical fitness of the players as they grow. As a lifelong athlete, Parry knows the importance of maintaining physical fitness even after playing professionally. “With the academy program we have the trainer who we schedule in the afternoons so when the players are
done with school they can train with him,” Parry commented. The program uses sports medicine experts from Providence Medical Center to keep the players in top shape. “As these kids are growing…their bodies are changing so much. The thing we try to really instill in them and convey to them is how important it is to stretch and to get into the good habits now,” he said. “It’s not in just warming up, it’s cooling down also…Being out here (at practice) I don’t play as much as I used to with these guys (U16 team). Working out on a regular basis, I try to run three or four times a week,” said Parry. As a lifelong player and coach, soccer has helped Parry maintain his healthy lifestyle, as he’s gotten older. “Just being around soccer, fitness is a big part of life. I’m just staying healthy.” KC
The U16 Sporting KC Academy team practices at the Sporting Kansas City training facility in Swope Park. Jon Parry has coached the team since 2008.
(April 2010), soccer is a pleasurable team sport that provides all-round fitness that can be used as treatment for lifestyle-related diseases. For men, the level of stress and worry can decrease and for women, soccer creates a teamfocused sense of being and helps them stay active. Studies have shown that women who play soccer had dramatically increased bone and heart health. Because of the diversity of movement when playing soccer, the benefits are greater than running alone. Pick up a ball and get a team together, you may be surprised at the fun and ease at which you’ll reap the benefits.
september | october 2012 livingwellnesskc.com 21
An easy, natural pill to swallow for joint health WRITTEN BY Jay Van Loenen
Choosing a diet full of joint-healthy foods may seem daunting, but it’s perhaps easier to do than we might expect. And safer than prescription or over-the-counter remedies. 22 livingwellnesskc.com september | october 2012
We feel it when we exercise,
of these options come with potential
workout, or even sit on the
side-effects including liver or kidney
couch. The effects of aging are
damage and possible dependency.
not glamorous for most of us and
There are other options as well,
downright painful for many. The
including homeopathic remedies.
pain we feel on a more regular
glucosamine and chondroitin,
basis, as we get older, is attributed
vitamin D, and Omega-3 fatty acid
to different conditions for different
dietary supplements are common
people. From osteoporosis to
options and are available in most
rheumatoid arthritis, gout or simple
grocery or drug stores. Supplements
tendonitis, the causes of joint pain
can be expensive, however, and may
are legion and the accompanying
or may not be the best option for
discomfort is often debilitating
some individuals.
The most common cause of joint
That leaves the last, and easiest,
discomfort, and the bane of many
way to provide the body a defense
aging athletes’ desires to stay
against osteoarthritis: a diet rich
active, is osteoarthritis. Often
in foods that contain compounds
called wear-and-tear arthritis, this
which relieve and even help to heal
malevolent disorder stems from
damaged cartilage. Choosing a diet
repetitive use, which for many of
full of joint-healthy foods may sound
us is unavoidable. The result is a
daunting, but is perhaps easier to do
gradual wearing down of the joints’
than we might expect.
protective cushioning, or cartilage,
The list of joint-healthy foods is
which, in a healthy joint, allows for
fairly expansive, and making sure
an almost frictionless gliding. When
they are part of a regular diet can
this cartilage breaks down, pain
be simple. Included in the menu of
and inflammation are inevitable.
options are salmon (wild, not farm-
If left untreated and given enough
raised), shrimp, almonds, papaya,
time, eventually the joint can end
apples, black beans, kale, broccoli,
up as bone rubbing against bone, an
ginger, extra virgin olive oil, red
extremely painful situation which
bell peppers, bananas, avocado,
will likely lead to doctor-recommend
the spice turmeric and many other
joint replacement.
foods.
Many different prescription and
Even with only the above options,
over the counter drugs are available
rotating these foods into one’s diet is
for those suffering from joint pain.
a relatively simple matter. Recipes
They range from acetaminophen
using the ingredients above are
(Tylenol and other brands), which
readily available from standard
simply reduce pain, to NSAIDs (non-
sources, and professional chefs
steroidal anti-inflammatory drugs),
create recipes using set ingredients,
which reduce inflammation in the
providing us with creative new
joints, and even to narcotics which
takes on dishes of which we might
block pain receptors in the brain. All
otherwise tire.
JOINT-HEALTHY INGREDIENTS Cut this out and put it in a place where you can reference it at your favorite restaurant. Almonds: Antioxidants, vitamin E, which protects the outer membrane of joint cells Apples: Quercetin, an antioxidant that’s important in building collagen Avocado: Antioxidants Bananas: Antioxidants Bell Peppers (particularly red ones): Antioxidants Black Beans: Amino Acids and antioxidants Broccoli: Sulforaphane, vitamins galore, calcium Extra Virgin Olive Oil: Antioxidants Ginger: Anti-inflammatory Kale: Calcium, copper, manganese Papaya: Antioxidants Pineapples: Anti-inflammatory Shrimp: Glucosamine Turmeric: Anti-inflammatory Wild Salmon: Omega-3 fatty acids, one of nature’s best anti-inflammatory compounds
september | october 2012 livingwellnesskc.com 23
Bradley Gilmore Bradley Gilmore, Executive Chef of Gram & Dun, was born in Pittsboro, NC. He relocated to Kansas City to pursue a career in the culinary industry. After many exciting opportunities in a variety of restaurants and educational settings, Brad joined Bread & Butter Concepts in 2010 as Executive Chef of BRGR Kitchen + Bar. Brad then moved his talents to Urban Table as Executive Chef to help sculpt the menu for the new concept. His next move, to Gram & Dun, seemed a natural fit, and so he worked again to craft the menu and bring to life the newest member of the Bread and Butter family. Lauren Martin Lauren Martin, Urban Table’s Executive Chef, was born in Olathe. Her experiences have taken her to Denver and the Adams Mark Hotel, and throughout the Kansas City metropolitan area. Her education at Johnson & Wales University and her variety of restaurant experiences have provided her with an eye for the type of detail that visitors to Urban Table expect.
Eating out is sometimes a struggle
Urban Table, both in the Corinth Square
for those following a diet, but with
shopping center in Prairie Village, and
today’s health-conscious restaurateurs
Gram & Dun, in Country Club Plaza
and chefs, it’s easy to find joint-healthy
on Ward Parkway. In addition to
options on the menus at our favorite
offering joint healthy menu items,
restaurants. Many ingredients that
executive chefs at Bread & Butter
are popular and healthy in other ways
Concepts have supplied recipes, served
are also joint-healthy. The key as a
at the restaurants, you can make at
consumer is knowing what ingredients
home.
to look for. Thankfully, the internet
Lauren Martin, Executive Chef of
makes finding a handy list easy enough,
Urban Table provided us with a recipe
and many sites even go out of their
for an entire meal, including Almond
way to explain the exact benefits of
Crusted Salmon, Kale-Potato Griddle
each food included on its list. For your
Cakes, Grilled Roasted Garlic Broccolini,
convenience we’ve included a list on
and Charred Bell Pepper Beurre Blanc
page 21 of ingredients that you can snip
Sauce (facing page).
out and keep with you as a reference. Bread & Butter Concepts, a local
Executive Chef Bradley Gilmore, of Gram & Dun, has provided the recipe
restaurant group, has three restaurants
below for a restaurant side dish he
in the Kansas City area, all of which offer
calls Broccoli with Anchovies, Capers,
options containing one or more of the
Red Pepper Flakes and Olives. This is
joint healthy ingredients on the list. The
a slightly simpler version intended for
restaurants are BRGR Kitchen + Bar, and
ease of preparation in the home.
PHOTO COURTESY OF GRAM & DUN
ABOUT THE CHEFS
KC
BROCCOLI WITH ANCHOVIES, CAPERS, RED PEPPER FLAKES AND OLIVES From Executive Chef Bradley Gilmore, Gram & Dun 1 head broccoli (cut into florets) 2 each white anchovies (chopped) 1 teaspoon red chili flakes 1 tablespoon capers (drained) 3 tablespoons picholine olives (pitted/sliced) 2 tablespoons olive oil 1. Blanch broccoli florets in salted boiling water for 30 seconds until bright green. 2. Immediately shock the broccoli in ice cold water. 3. In a high heat skillet, sauté the red chili flakes in olive oil, add anchovies, capers, olives and broccoli. 4. Cook until tender. 5. Serve with your favorite joint-healthy entrée.
24 livingwellnesskc.com september | october 2012
MORE JOINT-HEALTHY RECIPES FROM EXECUTIVE CHEF LAUREN MARTIN, URBAN TABLE ALMOND ENCRUSTED SALMON 1/2 cup flour 1 teaspoon salt 1/2 tablespoon pepper (fresh, coarsely ground) 4 6-ounce salmon fillets (wild) 2 egg white (beaten, placed in shallow bowl) 1 cup almonds (slivered, placed on small plate) 2 tablespoons olive oil 2 teaspoons butter (clarified is best, as it will not burn) 1 each lemon cut in half – for garnish 1. Turn oven to 250ºF or lower, for keeping salmon warm. 2. Put flour on small plate and season with salt and pepper. 3. Dredge fillets in flour and shake off all excess. 4. Dip fillets in egg and then press into plate with almonds, turn over and coat other side, pressing any loose almonds into fish. 5. Pour olive oil and 2 teaspoons butter in a heavy pan over medium heat. 6. When butter starts to bubble, gently place fish in pan. 7. Sauté 3 minutes per side, then put on a plate and put in oven until ready to serve.
KALE GRIDDLE POTATO CAKES 1 1/2 pounds unpeeled russet potatoes, scrubbed, cut into 1-inch cubes 1/4 cup whole milk 2 tablespoons (1/4 stick) unsalted butter 1 teaspoon coarse kosher salt, divided 1 teaspoon ground pepper, divided 3 1/2 tablespoons extra-virgin olive oil, divided 1 cup chopped onion 1 large garlic clove, finely chopped 1 pound kale, center rib and stem cut from each leaf, leaves coarsely chopped 1 tablespoon chopped fresh thyme 1/8 teaspoon ground nutmeg 1. Cook potatoes in large saucepan of boiling salted water until tender, about 25 minutes. Drain. Return potatoes to saucepan. Add milk and butter. Mash potatoes (with peel) until smooth. Season with 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Transfer mashed potatoes to large bowl and cool. 2. Heat 1 1/2 tablespoon oil in large deep skillet over medium heat. Add onion and
3.
4. 5. 6.
garlic. Sauté until onion softens, about 5 minutes. Increase heat to mediumhigh. Add kale and thyme. Toss until kale wilts, about 5 minutes. Add kale mixture, 1/2 teaspoon coarse salt, 1/2 teaspoon pepper and nutmeg to potatoes. Blend. Cool potato mixture 30 minutes. Shape potato mixture into 2-ounce patties. Heat 2 tablespoons oil in large nonstick skillet over medium-high heat. Add cakes and cook, without moving, until cakes are brown and crispy on bottom, about 3 to 4 minutes. Turn cakes over. Cook until brown on bottom, 2 to 3 minutes longer.
GRILLED ROASTED GARLIC BROCCOLINI 1 pound Broccolini (blanched) 2 tablespoons roasted garlic 1/2 tablespoon kosher salt 1/2 teaspoon black pepper 1. Rub roasted garlic evenly over all the broccolini and sprinkle with salt and pepper. 2. Grill on each side for 1 1/2 minutes and rotate, until all sides are complete.
CHARRED BELL PEPPER BEURRE BLANC SAUCE 1 1/2 cups Sauvignon Blanc 1 stick of butter 1 small shallot 1 clove of garlic 3 red bell peppers roasted and peeled (blacken the skin of the pepper until it is completely black then place in bowl and cover with plastic wrap. This will make it easy to peel and de-seed the peppers.) 1 tablespoon olive oil salt and pepper 1. Heat a small sauté pan with the olive oil. 2. Add the shallots and the garlic and sauté until clear in color. 3. Deglaze (cooking technique for removing and dissolving caramelized food residue from a pan) with the wine. 4. Reduce the wine by 2/3 and place into the blender with the prepped bell peppers. 5. Puree until smooth. Still running the blender, add the butter, piece by piece, then strain to remove large pieces.
september | october 2012 livingwellnesskc.com 25
An of
Ounce
Prevention
A lifetime of good health WRITTEN BY Sarah Legg
Preventive Medicine is the specialty of medical practice that focuses on the health of individuals, communities, and defined populations. Its goal is to protect, promote, and maintain health and well-being and to prevent disease, disability and death. American Board of Preventive Medicine 26 livingwellnesskc.com september | october 2012
Ladies, it’s time to take control of your health.
20s
With recent non-stop talk of healthcare costs, laws and spending, it would seem staying healthy is more and more difficult every day. There is, however, a foolproof solution to help save money and reduce personal healthcare spending: Prevention. As part of Breast Cancer Awareness month in October, Living Wellness Kansas City spoke to local women’s health experts about prevention and lifestyle choices that women can make to prevent illnesses and complications as they age. This not only includes medically preventive measures like vaccinations and annual exams, but it also encompasses personal lifestyle decisions like healthy eating habits and exercise. Throughout one’s life, the following lifestyle choices are recommended: • Don’t smoke, or quit smoking, if addicted. The positive results of quitting smoking can be seen almost immediately. Smoking cessation programs may be covered by insurance. • Drink in moderation, which is less than two drinks a day for a woman. • Eat a healthy, balanced diet limiting processed foods, which have been linked to cancer—the less carbohydrates and more vegetable protein, the better. • Maintain a healthy weight. • Exercise for 30 minutes, five days a week. Even if someone is overweight but can walk on a treadmill at four METs, he or she has less of a risk of heart disease than someone who is unable to do so. • Don’t text and drive. • Don’t leave drinks unattended when out in public or at a party. The risk of date rape drug (GHB or Rohypnol) and its effects could result in multiple issues, both psychological and physiological. • Wear a seat belt when riding in any vehicle, even if in the back seat. • Practice safe sex, including getting tested for STD’s and using contraception. According to the CDC, 50 percent of pregnancies are unplanned. • Manage stress by identifying the cause and using the Four A’s to cope: Avoid the stressor; Alter the stressor; Adapt to the stressor; or Accept the stressor. (helpguide.org)
The twenties are a time of change in a woman’s life. In just a decade, she can go from partying college girl eating pizza and tacos and drinking beer every day, to a mother and career woman struggling to balance the many facets of life. Many women are still growing in their twenties, so to promote healthy development, taking precautionary measures will help ensure a healthy body and mind for life.
Lifestyle: Because this is such a busy decade for most, lifestyle changes made now will stick throughout the rest of life. Not only is it important to eat a healthy diet and exercise, it’s important to wear a seat belt and watch drinks at parties. Physicians see eating disorders in this age group that can be detrimental to health later in life. According to Ashley Simmons, MD, a cardiologist at The University of Kansas Hospital, the majority of women (66 percent) over the age 20 are overweight or obese. Health:
The younger women are, the less healthrelated issues women tend to have. Although there are not a lot of recommended tests for most people at this age, women should still see their physician once a year for an annual checkup. If certain risk factors are present such as family history of breast cancer in young women, or if weight problems exist, there are other tests a doctor will use. “We are diagnosing more and more people in their twenties with diabetes,” said Dr. Simmons, who is Medical Director for the A Change of Heart® program at The University of Kansas Hospital. Get a pap screening every other year starting at 21. When a woman in her twenties visits her OB/GYN, she should have a clinical breast exam each year, even if she doesn’t have a pap screening on that particular year. She should also have her cholesterol levels checked at least once after age 25 to get a good idea of what her baseline is for the rest of her life. Most physicians recommend everyone (even men) to get an HPV vaccine before age 26. The vaccinations help prevent certain types of cervical dysplasia or cancer. If a woman is planning on having children, she is advised to take a prenatal supplement, even if she is not yet pregnant. This will help boost folic acid levels, which helps reduce the occurrence of birth defects.
september | october 2012 livingwellnesskc.com 27
all ages
Limit processed foods • Eat more whole foods and veggies and less carbs
30s
Women in their thirties often lead stressful lives with careers in full motion or kids at home. For women who plan to have kids, but haven’t already, having a baby before 35 is recommended due to ovarian changes in the late thirties that can make it difficult to conceive, says Stacey Algren, MD, an OB/GYN at St. Luke’s Women’s Health Clinic. If a woman experiences preeclampsia or other difficulties during pregnancy, her chances of having health problems after pregnancy increase, especially within three to six months after giving birth.
Lifestyle: A woman’s lifestyle should be in place at
If a woman has a family history of breast-related health issues, she may start mammogram screenings in her mid-to-late thirties. Dr. Simmons endorses taking a fish oil supplement to help lower the risk of cardiovascular related issues. It is important to take the recommended amount because, according to the CDC, taking too much could actually increase the risk of stroke. If a woman is showing signs of a thyroid issue or anemia, this is also something a physician should check out. Symptoms can include fatigue and rapid weight loss.
40s
this point, but it’s never too late to start a healthy lifestyle. It is always recommended that a woman eat a healthy diet and exercise. Dr. Sarah Newman with Heartland Women’s Healthcare recommends no more than one drink per day. Smoking cessation is also encouraged.
Health: Dr. Newman recommends that a woman have
a lipid profile done at least every five years. A lipid profile, also called a lipid panel, will look at cholesterol levels, which can help screen for heart disease. For a woman with a normal history of pap smears, a screening is only recommended once every three to five years. However, it is still recommended that each woman visits her OB/GYN once every year for a breast screening and other exams.
At this point in a woman’s life, a healthy lifestyle should be in place. If not, the average time to undergo a complete lifestyle intervention and change is three to six months. This is the time in a woman’s life where it is important to pay attention to any signs that things ‘don’t seem right.’ By staying in tune with your body, the opportunities for intervention and prevention are increased.
Health: In the mid-to-late forties, risk factors increase for women as they hit perimenopause (early stages of menopause.) Not only should she keep up with her annual exams with her OB/GYN, but she should also pay attention to symptoms of coronary disease (below). Keeping cholesterol levels in check, as well as blood pressure, is important to help prevent future
Know the signs Cardiovascular disease is the number one killer of women in the U.S. Know the signs of heart attack in women, which can be very different from those in men. If you experience any of the following signs around the same time or all at once, contact a physician immediately. Heart attacks in women can be very sneaky. Goredforwomen.org is a comprehensive site with more information about women’s cardiovascular health. “Women need to know the signs,” said Dr. Sarah Newman, “since heart attack and stroke are the number one killer of women. We tend to watch out for others before ourselves.”
28 livingwellnesskc.com september | october 2012
• Chest tightness
Don’t wait to call 911!
• Nausea
Half of women wait to call
• Shortness of breath
911 if they are experiencing
• Pain in the left arm
symptoms of heart attack. As
• Fatigue • Jaw and teeth pain, typically in the left side of the neck • Sweating • Upper chest and back pain
the caretaker, women tend to forget their own health first. Don’t finish the task you’re working on. Call a neighbor. Don’t ignore the symptoms! Call 911 if you experience any symptoms of cardiac disease.
• Know ‘good’ fats versus the ‘bad’ fats
disease and complications. If signs of diabetes are present, a physician may do blood work to screen for the disease. Age 40 is when most women are encouraged to have their first mammogram. Women should also keep up with self-breast examinations. “A lot of people feel like their breasts are always lumpy, so they don’t know what they are looking for,” said Dr. Newman. “But self-breast exams are still important.” Any change in the way a woman’s breast feels or looks should be checked out by a physician. Pap smears are done every three to five years in the 40’s. Dr. Algren recommends taking a women’s vitamin daily with calcium and vitamin D. She also encourages speaking to a physician about bladder incontinence, which is a common issue women don’t want to address. Any blood in the stool should also be checked to rule out cancer or other rectal diseases.
50s
Dr. Simmons stresses that screenings are key to discovering disease in a woman’s fifties.
Lifestyle: The average age of menopause is 51 and exercise, vitamin D and calcium become important as women experience hormone loss. Bone health is vital to healthy aging and physicians recommend these preventive measures against osteoporosis. When a woman has gone an entire year without her period, she is considered postmenopausal. At this point it is important to pay attention to any irregular bleeding, which could be a sign of something serious like cancer. Diabetes and lipid problems become more prevalent during this decade, so pay attention to signs of these diseases like excessive thirst and hunger, nausea, and vision problems. Health:
“Consider sub-clinical imaging studies,” she said. These CAT scans measure the coronary artery calcium score, which provides risk prediction for future coronary issues. Health insurance plans don’t always cover these screenings, but for between $50 and $120 for the screening, depending on the clinic, the investment may be well worth it. Many times, incidental issues can be found such as a breast tumor, said Dr. Simmons. Although a cardiologist cannot diagnose incidental issues, they can refer a woman to another specialist to check it out. A mammogram is recommended annually starting at age 50. A colonoscopy is also recommended starting at age 50 every five to 10 years until about age 75.
september | october 2012 livingwellnesskc.com
29
60s Lifestyle:
AND OLDER
By the time women reach their sixties, they have been postmenopausal for years and should continue all tests and supplements they have been using previously. Physicians also recommend a bone density scan every five years or so to help measure level of bone loss, which can be reversed in early stages through exercise and diet. Better yet, it can be prevented altogether with a healthy diet and exercise throughout life. Watch for height changes, which can be a sign of osteoporosis.
HEALTH:
Ovarian cancer is a disease seen during a woman’s sixties. Symptoms include bloating around the abdomen, quickly feeling full when eating, bowel changes, lower back pain and chronic fatigue. Women should still visit their OB/GYN, but after age 70, they stop needing a pap screening.
Dr. Simmons recommends taking a baby aspirin once daily to prevent heart attack and stroke. She stresses that a physician should be consulted, however, before starting an aspirin regimen. Any elevated levels in lipid screenings should be treated aggressively at this age. Diastolic heart failure is higher in women than men, so it is important to manage high blood pressure. About 72 percent of men and women over 60 years of age have cardiovascular disease, which can include hypertension and history of stroke. After 80 years, 80 percent of men and 86 percent of women have heart disease. Remembering and sticking to key lifestyle and health prevention measures will help ensure good health and lower health-related costs throughout a woman’s life. There is no magic pill or test to ensure a healthy life. It’s up to each individual woman to make the decision to lead a healthy lifestyle and follow recommended advice from physicians.
For more information on women’s health and prevention visit: The Office on Women’s Health: womenshealth.gov HealthyWomen.org: healthywomen.org
It can go pitter pat. It can swell with pride. And together, we’re overcoming the biggest threat to its health. Every year, cardiovascular disease kills more people than any other. It’s time to know if you are at risk.
© The University of Kansas Hospital
For a $60, 90-minute heart health assessment, call 913.588.1227 or email hearthealth@kumc.edu.
A D V A N C I N G
T H E
P O W E R
O F
M E D I C I N E
achangeofheartkc.org | A program of the Adelaide C. Ward Women’s Heart Health Center
®
a
Healthier
HALLOWEEN WRITTEN BY Abby Van Ness
Like all holidays, Halloween is a time for celebration—an excuse for costumes, parties and treats. Yet, it’s also a common time to overindulge. Children devour piles of peanut butter cups, candy bars and lollipops, and adults enjoy sugar-heavy cocktails and unhealthy party snacks. We all have our weaknesses, and they become a lot harder to resist during times of celebration. So how do you steer yourself and your family toward a healthier Halloween? See our simple tips below.
Smarter Trick-or-Treating According to the Center for Disease Control and Prevention (CDC), childhood obesity has more than tripled in the last thirty years. With such a steady incline, it’s becoming more and more crucial to teach children about moderation, physical activity and other healthy lifestyle habits. Consider swapping the highsugar candies you usually give to trick-or-treaters for more healthconscious options, such as dried fruit, cereal bars, pudding packs, graham crackers, sugar-free gum or low-fat popcorn. While you can’t control what your neighbor hands out, you can control your contribution to the candy buckets. And once trick-or-treating concludes, sit down with your own
children to moderate how much of their goody bag they’re allowed to eat on a given day.
Lower Calorie Parties Eating and drinking in moderation can be as difficult for adults as it is for kids. Count on high-fat dips, chips and desserts at any Halloween party—not to mention calorie-rich alcoholic drinks. If you’re throwing a get-together this October, replace your food spread with healthy finger-foods, such as vegetables and hummus, candy corn mixed with cashews, roasted pumpkin seeds or chopped fruit. Remember that alcohol is high in calories, even before you add mixers. The USDA reports that 1.5 ounces of 80-proof liquor has 97 calories, so avoid cocktails mixed with sugary syrups, juices or creamy bases. A Bloody Mary is one of the healthiest mixed drinks you can serve—plus its name lends itself to a horror-themed party. Other waist-friendly options include champagne (85 calories in a 4-ounce glass), light beers or calorie-free mixers (such as club soda or diet tonic).
Fitness-Inspired Fashion Still looking for costume ideas? Take some inspiration from active role models or sports figures. A fitnessinspired costume might even give you some extra motivation to hit the
gym. Here are the health and exercise fashions we love for Halloween: • Your favorite athlete from the 2012 Summer Olympic Games – Sport a red-white-and-blue track suit, swim cap, soccer jersey or leotard. • Lance Armstrong – Look like Lance with a helmet, yellow Livestrong shirt, biker shorts and a slick pair of shades. • Olivia Newton-John in her “Physical” video – Three words: Spandex, legwarmers, hairspray. • Richard Simmons – Don a curly wig, short shorts, tank top and sweatband to look like everyone’s favorite aerobics instructor. • Your most loved player from the Kansas City Chiefs, Kansas City Royals, or Sporting KC (Jon Kempin, perhaps?). Kansas City has an array of costume shops to help complete your ensemble, including Party City (multiple locations); Kansas City Costume Company (Kansas City, MO); Have Guns, Will Rent (Kansas City, KS) and Spirit Halloween (multiple locations). Don’t forget that Halloween is a time to celebrate and have fun with your friends and family, so allow yourself (and your kids) room to cheat on your diet, even if for just one day. After all, life is too short to restrict all indulgences, and a couple pieces (okay, a handful) of candy corn never hurt anyone, right?
september | october 2012 livingwellnesskc.com 31
From Seed 32 livingwellnesskc.com september | october 2012
to plate d
Natalie hangs out with her chickens in her backyard. “This is part of what living a healthy lifestyle means to me,” she said of her quest for quality, natural foods.
PHOTO COURTESY OF NATALIE COUGHLIN
An olympic swimmer’s philanthropic quest to learn about her food WRITTEN BY David Skretta
september | october 2012 livingwellnesskc.com 33
N PHOTO COURTESY OF EDIBLE BARSTOW SCHOOL
The Barstow School Project in Kansas City helps show kids where their food comes from through handson learning.
Natalie Coughlin is one of the most accomplished swimmers in history, a soon-tobe three-time Olympian who four years ago became the first female American athlete to win six medals at a single Summer Games. She’s won more than four-dozen major international meets. Her time isn’t spent entirely in the water, though: She’s appeared on ABC’s “Dancing with the Stars,” helped judge Food Network’s “Iron Chef America,” and even appeared in the Sports Illustrated swimsuit edition wearing only body paint. Oh, and she’s also part of the “Wednesday Weeders.” That’s the kitschy nickname given to a group of volunteers who spend Wednesday mornings and afternoons pulling weeds from the inner-city gardens maintained by the Edible Schoolyard Project at Martin Luther King Jr. Middle School in Berkley, Calif., not far from Coughlin’s home. Founded by chef and activist Alice Waters through support from the Chez Panisse Foundation, the Edible Schoolyard Project is designed to teach students about every aspect of the food cycle, from preparing and planting the actual garden to harvesting, preparing the food and serving it. The idea is to help kids understand where their food comes from in a hands-on way. “They have kitchen classes, but my training schedule coincides with the kitchen schedule and
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the school schedule,” Couglin said during a spring Olympic summit in Dallas. “So I don’t work in the kitchen as much as I’d like. But yeah, I’m out there leading and taking care of it. It’s fun and it’s amazing to see what the kids have done.” The Edible Schoolyard Project has grown to include numerous affiliate programs all over the country, including The Barstow School Garden in Kansas City, Mo., and the “Growing Food, Growing Health” program in Lawrence, Kan. They are also part of a larger trend toward urban agriculture and community gardens that has exploded across the United States over the past 15 years. “I got involved because I really wanted to know where my food comes from,” said Coughlin, who painstakingly maintains her own gardens –one bed for strawberries, another for herbs, one for salad greens and another that she rotates (tomatoes and summer vegetables are the flavor du jour). Coughlin even has fruit trees and keeps five chickens that supply her with fresh eggs. Urban agriculture is technically an umbrella term that encompasses all forms of growing, processing and distributing food within a city. Within that spectrum are urban farms, which produce food for retail sale and are expected to generate some income, and community gardens, which grow food that in most cases is consumed by the workers. Why has the movement toward locally produced food gained so much traction? The cost associated with the modern industrial agricultural system is staggering, especially given the rising price of energy. According to the Leopold Center for Sustainable Agriculture, the average produce item travels about 1,500 miles to reach its destination, which means every 100 pounds of food driven by tractor-trailer consumes about a gallon of fossil fuel. By contrast, a survey conducted by the United States Department of Agriculture in 2006 found that half of vendors traveled fewer than 10 miles to reach the local farmer’s market, which means produce can be fresher by a week or more than that found in most supermarkets. Then there are environmental reasons, such
as the use of harmful pesticides and herbicides in large-scale, industrial farming operations. Many of the chemicals that are applied to the fields run off into rivers and lakes, polluting drinking and recreational water sources. But perhaps the biggest reason that locally produced food has generated so much momentum is its very quality. While it’s impossible to scientifically determine that tomatoes produced locally taste better than those produced on massive farms, there is without doubt a certain peace of mind that comes with knowing what has gone into the production of food. “There is so much in the way of processed foods, and foods that are filled with hormones and other stuff,” Coughlin said. “This is part of what living a healthy lifestyle means to me.” The Barstow School Project in Kansas City is similar to the project at Martin Luther King Jr. Middle School, where Coughlin spends much of her free time volunteering. The Barstow garden was established last year by community members who recognized that few students had access to gardens at home, and those who did almost never used them to grow food. It took about six months of planning before the garden was built—seventh-grade math students helped to design it, and other students at The Barstow School helped to build the raised beds. Even now, the entire school is involved with the project in some way. First-grade students examine the different vegetables to learn about their taste and smell, while older students learn about the biology of the plants. They also spend time working in the 27 different raised beds pulling weeds, watering the plants, and tilling the soil. The result was a first-year haul of more than 100 pounds of food that was used in the school cafeteria. “Our whole school is involved with the garden in some way,” said Sarah Holmes, the director of the school garden. “We have work days in the summer for students to earn community service hours. This year we had a fence installed to help with rabbits and later this summer we are going to get a shed. Right now, we are working toward selling our produce in the lobby during summer hours. It’s an idea for using the food during times when our cafeteria is not in operation.” The Barstow School Project is the quintessential
community garden, while Cultivate Kansas City represents the urban farm element of the urban agriculture movement. Cultivate Kansas City was founded in 2005 to promote the growing of food in neighborhood gardens. The nonprofit organization began with two staff members and an $80,000 budget, but has grown to a full-time staff of more than half a dozen with numerous part-time and seasonal staff and a budget of more than $700,000 annually. Part of the Cultivate Kansas City project is the Gibbs Road Farm in Kansas City, Kan., which has been a certified organic vegetable farm on two acres of land since 1997. It serves as a model and demonstration farm yielding 25,000 pounds of vegetables and more than $100,000 each year. About 250 volunteers put in nearly 2,000 hours at the Gibbs Road Farm to produce that haul, everyone from children to retirees, school groups and individuals. “In order to show people how to run a sustainable farm business in the city, we actually have to do it,” said Ami Freeberg, a program assistant for Cultivate Kansas City. “We sell the produce at the Brookside Farmers’ Market and Overland Park Farmers Market, through a 40-member Community Supported Agriculture program, and even to several local restaurants.” One of the main missions of Cultivate Kansas City is to educate the public, which is why the non-profit launched a program last year called “Get Growing Kansas City.” The new program put a multi-organizational team of 10 people into neighborhoods around the city to help promote urban farming, to support urban farm businesses as they start up and grow, and to work with communities and individuals as they choose and promote locally produced foods. Cultivate Kansas City has also taken on public policy issues, working with the Kansas City Urban Planning Department, the major and city council to pass new codes that better support urban food production and athletes. One of the results was the first Kansas City Food Summit, which brought together community leaders, city staff, and elected officials to discuss the subject. “I know there is a ton of urban agriculture taking off right now,” Freeberg said. “Our focus at Cultivate Kansas City is really on small farm business helping people not only to grow food, but to start entrepreneurial activities with agriculture.” KC
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Feeling overextended, stressed or sleep deprived? A wellness getaway might be just what the doctor ordered. But what makes a truly great getaway? For some, it’s a peaceful, serene setting—a bungalow on a calm lake or a secluded ranch tucked into the mountains. For others, it’s an indulging weekend that includes luxurious spa services—facials, massages, pedicures and more. Whatever brand of getaway you desire, there are plenty of escapeworthy places three hours from Kansas City. We’ve scoured the region to find seven of the best getaways that combine pampering and relaxation with health and wellness to give you the best all-around retreat experience.
WRITTEN BY Abby Van Ness
By Car Historic escape The Elms Hotel & Spa Excelsior Springs, Mo. From $139/night Excelsior Springs, Mo., located just thirty minutes northeast of Kansas City, is home to one of the area’s most historic wellness retreats. Originally built in 1888, The Elms Hotel & Spa (www.elmshotelandspa.com) sits on sixteen acres and recently underwent an extensive, multi-million dollar renovation. “The town of Excelsior Springs was founded in 1880 because of the mineral waters discovered here,” says Keith Winge, Director of Marketing. “Hotels started popping up and The Elms was one of the first.” Thousands of tourists flocked to the area when word of the mineral waters and their
PHOTOS COURTESY OF THE ELMS HOTEL & SPA
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medicinal properties spread. By the 1930s, the Elms was hosting big-name guests like Al Capone, “Pretty Boy” Floyd and Bugsy Moran. Perhaps the most famous hotel regular was former President Harry S. Truman who escaped to The Elms the night of his 1948 presidential election. Today, The Elms offers a wonderful combination of historic charm and modern amenities, including 153 guest rooms (forty-four of which are suites). Top-of-the-line updates were made to everything from the guest room furniture – which features delightfully unique custom woodwork – to the restaurant and bar – which now provides an extensive farm-totable menu from newly hired chef Steven Cameron. “Everything in the hotel was touched, from top to bottom, inside and out,” Winge says. The biggest change is evident in the spa, where the space doubled in square footage and added several innovative services. “Our renovation today sets us up for our next chapter,” Winge says. “[The
Spa Director Kevin Snedden describes The Elms as “the epitome of a romantic getaway” due to its “couples-centric” atmosphere. The grotto at The Elms.
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Relaxation spa] went from 10,000 square feet to more than 20,000 square feet. A lot of historic hotels have added their spas over the years but ours has always been part of our philosophy.” Spa Director Kevin Snedden describes The Elms as “the epitome of a romantic getaway” due to its “couples-centric” atmosphere. Four of the ten treatment rooms were designed to accommodate couples, so you and your loved one can experience facials, massages, manicures and other relaxing services side-by-side. In addition to standard spa offerings, The Elms features a long list of distinctive body treatments and bath rituals. “One of the key differentiators for our property is our grotto,” Snedden says. “We try to take a Midwestern approach and modern look at traditional Roman baths. Historically, people came here to take the waters, and we want them to have that opportunity again.” The expansive grotto allows guests to experience a full range of hydrotherapy benefits. Amenities include a dry sauna, hot tub, cold-plunge shower, steam shower, and self-service exfoliation bar where you can apply a custom blend
of sea salts and essential oils to soften skin and increase circulation. The Elms also features a custom-built hair salon, state-of-the-art fitness center, indoor and outdoor pools and a European swim track.
Something for everyone Chateau on the Lake Resort Spa Branson, Mo. From $199/night Known as “The Castle in the Ozarks,” Chateau on the Lake (www.chateauonthelake.com) is an extensive resort, spa and convention center located on twenty-six acres overlooking Table Rock Lake. From its well-appointed guest rooms and luxury suites to its waterfront property and mountain views, it’s difficult to find a more serene setting in the state of Missouri. For the definitive Chateau experience, spring for one of the resort’s spacious Presidential Suites. The exclusive space features private living and sleeping areas, a wet bar, a two-person Jacuzzi shower and a spectacular 1,000-square-foot balcony. With an enormous array of activities and amenities available, you won’t have to look far for entertainment – or even leave the resort, for that matter. On top of tennis courts, indoor and outdoor pools and nature trails, Chateau on
the Lake runs its own full-service marina. There, guests have access to everything from paddleboats, canoes, and ski boats to parasailing, snorkeling and scuba diving. Plus, the resort is just a few short minutes from Branson’s many golf courses. If pampering is in your plans, Chateau on the Lake also boasts a 14,000-square-foot spa, where – for a $25 fee – guests have access to a steam room, sauna, indoor and outdoor hot tub and relaxation rooms. For a little extra, indulge in one of Spa Chateau’s one-of-a-kind services. Andrea Hoag, Spa Director, recommends the Dogwood Signature Massage – an eighty-minute service that features a customized massage with aromatherapy, foot bath and hot towel compressions.
Hilltop relaxation Crescent Hotel & Spa Eureka Springs, Ark. From $129/night Visitors to Eureka Springs, Ark. will be mesmerized by the winding streets and adorable shops of its hidden downtown. In fact, the town was named one of America’s Dozen Distinctive Destinations by the National Trust for Historic Preservation. Yet, it’s the grand hotel on top of the hill that really entices adventure-goers and spa-seeking tourists. Since 1886, the Crescent Hotel & Spa (crescent-hotel.com) has perched over Eureka Springs, offering
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PHOTO COURTESY OF IVY SPA CLUB AT HOTEL IVY
an alluring place to rest your head, clear your mind and maybe even experience a little paranormal activity. There are seventy-six guest rooms, including luxury suites and cottages, plus fine dining options at the Crystal Dining Room and Dr. Baker’s Bistro & Sky Bar. And, of course, there’s a spa onsite. New Moon Spa & Salon, the largest of its kind in Northwest Arkansas, offers a modern space for massages, manicures, pedicures and hair services. To sample some of New Moon’s best offerings, treat yourself to The Simple Getaway package, which allows you to experience a dry sauna, one-hour massage, scalp massage, hand and foot treatment and facial. And you might just need the relaxation – especially if you participate in one of the nightly ghost tours. The Crescent Hotel is legendary for being one of the country’s most haunted hotels, and has been featured on Sci-Fi Channel’s “Ghost Hunters,” “A&E’s Haunted Road Trips” and “Bio’s My Ghost Story.”
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By Plane Urban oasis Ivy Spa Club at Hotel Ivy Minneapolis, Minn. From $170/night We love Minneapolis for its bevy of beautiful lakes and outdoor trails, but it’s also home to a luxurious urban oasis. Nestled in the heart of downtown, Ivy Spa Club (www. ivyspaclub.com) encompasses more than 17,000 square feet, including a relaxation area, co-ed whirlpool, sauna, steam rooms, fitness center and organic café. Fourteen treatment rooms offer more than ninety different services – all of which feature the exclusive line of Ivy Signature products. “Ivy Spa Club is Minnesota’s largest full-service spa,” says Mandy Multerer, Marketing Manager. “It is the height of luxury – accessible, convenient, welcoming and always affordably priced.” Multerer recommends the spa’s
new Hanakasumi body treatment, a fifty-minute cherry blossom and rice powder cream body scrub followed by a fifty-minute full-body massage. “Inspired from the Orient and Japan, this treatment leaves your skin soft and relaxed,” Multere says. Ivy Spa Club’s recently added salon and spacious nail suite are ideal for accommodating large groups, such as bridal parties or corporate crowds. Decorated minimally with creamy whites, deep browns and sage-green accents, the hotel and spa offer a naturally chic, yet calming atmosphere. And with its central location, guests of the Ivy are just steps away from Minneapolis’s best theaters, restaurants and nightlife hot spots.
Mountain respite Westin Riverfront Resort & Spa Vail, Colo. From $167/night Situated on Beaver Creek Mountain in Colorado’s breath-taking Vail Valley,
Ivy Spa Club is Minnesota’s largest full-service spa,” says Mandy Multerer, Marketing Manager. “It is the height of luxury – accessible, convenient, welcoming and always affordably priced.”
Westin Riverfront Resort & Spa (westinriverfrontbeavercreek. com) bestows contemporary guest rooms and a gourmet Spanish restaurant with wine bar, plus direct access to Beaver Creek ski slopes and golf course. One of its most touted attractions is its 27,000-square-foot spa, which was named the fourth best resort spa in the country by the readers of Condé Naste Traveler. The resort’s mountainous surroundings have influenced several of the unique services at Spa Anjali, including the Riverstone For Feet, a seventy-five minute treatment where warm river stones are placed between your toes while your feet and lower legs are massaged. And if it’s not ski season, the Westin offers several other outdoor wellness activities, such as nature hikes, river rafting and river-side meditation. What’s not to love about this mountain-side resort?
For the fitness fiends Tennessee Fitness Spa Waynesboro, Tenn. $670 - $1,600/week. (Ask about current discounts and specials.) If you’re looking to shed some weight or jump-start your fitness regimen, consider a visit to Tennessee Fitness Spa (www.tfspa.com), a little-known gem located just two hours southwest of Nashville. An affordable weeklong stay at the resort – which features a full range of fitness activities, educational workshops, and pampering services – will give you the boost you need for a healthier life. Choose daily from ten different aerobic classes, including dance aerobics, boxing and interval training, plus weight-lifting, body toning, water workouts and yoga. Guests
receive a personal fitness assessment on the first day, as well as a final assessment just prior to departure. The encouraging and educated staff members are there to support fitness goals, offer informed nutritional advice and create a healthy program that can be put to use in everyday life. Tennessee Fitness Spa hosts visitors March through December in its simple yet inviting guest chalets, apartments and lodges. When you’re not burning calories in the gym or pool, find solace in one of the resort’s scenic, natural setting – a peaceful hiking trail in the hilly woods or a tranquil bench in the gardens. Guests are welcome to simply relax at any time (a contrast to most other weighloss retreats), and the resort also offers a fairly extensive list of spa and salon services – massages, body scrubs, facials, manicures, haircuts and waxing.
Wisconsin water retreat The American Club and Kohler Waters Spa Kohler, Wisc. From $259/night When it comes to wellness and relaxation, we would be remiss to neglect the name Kohler. The same company that manufactures plumbing products is also behind one
of the country’s most luxurious getaways—The American Club hotel and Kohler Waters Spa (destinationkohler.com). “Both are Five-Star properties as rated by Forbes,” says Jean Kolb, Director of Wellness. “And we strive for the highest level of service one can provide.” Located in the picturesque town of Kohler, Wisconsin, the retreat is just over an hour drive from General Mitchell International Airport in Milwaukee. “You have to see and experience the Village of Kohler,” Kolb says. “The quaint, beautifully manicured streets and lawns, the many opportunities to get in touch with nature, and the spa offerings are second to none. Because Kohler has been in the water experiential business for hundreds of years, it is only natural that Kohler Waters Spa is all about experiences with water.” Highlights include the new Hammam Ritual, a full-body exfoliation treatment based on the traditional Turkish Hammam bathhouses, and the signature Kohler Waters facial, which features a warm avocado hand masque, herbal mitts, aromatherapy, and massage. Not only does the spa feature twenty-one treatment rooms and two couples treatment rooms, it also offers two Vichy shower/hydrotherapy rooms, three bathing rooms, a relaxation pool with a waterfall and a coed lounge on a rooftop deck. By car or by plane, Kansas Citians have no shortage of nearby escapes. Whether you’re looking for a romantic retreat, an urban escape or a place to unplug from work, a quick getaway can leave you refreshed, renewed and in better health than when you arrived. KC
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kids & wellness SEPTEMBER | OCTOBER 2012 SMOOTHIES
Any time of year, refresh with WRITTEN BY Kara Friel, RD, LD After the summer we’ve endured, what better treat to make yourself, friends or kiddos than a smoothie? This is a great way to “sneak” fruit into your day. It’s recommended that we get 1-2 cups of fruit a day and 2-3 cups of dairy (non-fat or low fat milk or yogurt are great sources) per day depending on our age and activity level. Beware, not all smoothies are created equally. Some smoothies pack in the calories by adding more sugar, protein, or even fat than we need. One large (32 oz) commercially-prepared smoothie contains more than 1000 calories, more than 20 grams of fat, nearly 200 grams of carbohydrate and 20 grams of protein. If you are using a smoothie as a snack or meal, I recommend making your own. This way, you can choose your own ingredients in order to make this nutritious delight the way you want it. Get a healthy mix of energy and staying power by combining fruit (natural sugar) with a milk or yogurt variety (natural sugar and protein). Benefits of Fruit: Eating fruit as part of a healthy diet may reduce risks for heart disease, including heart attack and stroke. It may also protect against certain types of cancers, obesity and type 2 diabetes. Eating foods such as fruits that are lower in calories per cup instead of other higher-calorie foods may also be useful in helping to lower calorie intake. More fun fruit facts: Most fruits are naturally low in fat, sodium and calories – none has cholesterol. Fruits are a good source of many essential nutrients like potassium, dietary fiber, vitamin C and folate (folic acid). Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice,
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dried peaches and apricots, cantaloupe, honeydew melon and orange juice. Fiber-containing foods like fruits, help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber. However, fruit juices contain little or no fiber. Vitamin C is important for growth and repair of all body tissues. It helps heal cuts and wounds and keeps teeth and gums healthy. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods to help prevent birth defects like spina bifida. Benefits of Dairy: Consuming dairy products is linked to improved bone health and may reduce the risk of osteoporosis. Dairy products are especially important to bone health during childhood and adolescence, when bone mass is being built. Intake of dairy products is also associated with a reduced risk of cardiovascular disease and Type 2 diabetes, as well as lower blood pressure in adults. The nutrients that help with these disease risks are calcium and vitamin D. Diets that provide three cups or the equivalent of dairy products per day can improve bone mass. Dairy products, especially yogurt, milk and soymilk, provide potassium. Potassium may help maintain healthy blood pressure. Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat. It’s recommended to choose fat-free or low fat (1% is low fat, 2% is not) over higher fat dairy (2% and whole) to help keep blood cholesterol levels healthy. In addition to balanced eating, low fat dairy makes it easier to consume the right amount of calories to maintain a healthy weight. KC
kids & wellness SEPTEMBER | OCTOBER 2012 SMOOTHIES
a cool smoothie Create Your Own Smoothie FRUIT: 1-3 pieces to equal 1 cup Fresh, frozen or canned in juice: Bananas, peaches, pineapples, raspberries, mangoes, cherries, strawberries, oranges, kiwi, apples, cantaloupes, papayas, blueberries, apricots, nectarines, honey dew melons, tangerines, fruit cocktail or applesauce. DAIRY: nonfat or low fat, 1 cup Milk, chocolate milk, yogurt (plain or flavored), buttermilk, evaporated skim milk, buttermilk, nonfat dry milk, soymilk or almond milk. Extras: Add IN SMALL AMOUNTS to flavor, thicken or thin Ice cubes, silken tofu, honey, nuts, fruit nectar, peanut butter, maple syrup, nutmeg, fruit juice, cinnamon, vanilla frozen yogurt (low fat or nonfat), part-skim ricotta cheese or instant pudding mix. PREPARE: Peel fruits as needed (like bananas or oranges) then cut into oneinch chunks. Discard seeds of fresh fruits (peaches, mangoes, apples). Measure one cup of fruit and one cup of dairy and put into the blender. Add extras as desired. Cover the blender, blend on high speed for about one minute or until desired texture. Pour and enjoy! Double or triple the recipe for sharing or preparing extra for later. Refrigerate leftovers.
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spiritual wellness SEPTEMBER | OCTOBER 2012 VISUALIZATION
IMAGINE YOURSELF A BETTER ATHLETE Making the brain the best workout tool WRITTEN BY Kaya Hewitt
How would you like to improve your performance, cut down on your practice time, or minimize bad technique habits – all without breaking a sweat? The practice of visualization can
A little physiology lesson:
make a remarkable impact on technique while saving hours on the court or field and avoiding overtraining issues. Not to mention avoiding significant frustration. The power of the mind to affect and change the body has become a well-accepted scientific phenomenon within the last couple of decades. From successfully treating cancer with visualization to doctors being careful to make positive statements about patient recovery during surgeries, even mainstream medicine is utilizing the power of the mind. So how can an athlete take advantage of this power of the mind?
these gaps become “cemented” by this fluid so that the
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Millions of nerves connect the brain to muscles. There is space between nerve junctions that the impulse must “jump.” Each time an impulse runs along a specific route, a fluid is secreted to bridge these junctures or gaps. When one repeats an action or series of actions, impulse can make the jumps faster with less work or concentration. This is why we practice and how we create muscle memory, making it easy to do desired actions. Does one have to concentrate to walk? No, because individuals have effectively cemented the hundreds of neural pathways controlling the muscle actions. It happens seemingly automatically. When one practices his or her sport, they are cementing neural pathways. But, they don’t always do it the same way every time. That means that the neural path to hitting a serve in bounds and hitting it out of bounds for a volleyball player may be equally cemented resulting in inconsistent shots. Sometimes the impulse goes the right way and the serve is accurate. Sometimes it goes on the wrong path and they miss. How can one effectively cement the path they want so that they are always using good technique?
spiritual wellness SEPTEMBER | OCTOBER 2012 VISUALIZATION
Where the mind goes, the body will follow: When one thinks about doing something, like hitting a ball, the nerve impulse to move the body runs along all of its connections to the appropriate muscles, except for the very last ones that actually make the muscles move. By only thinking about it, or visualizing, one can cement the preferred path and create good technique without the risk of accidentally reinforcing bad habits. The effectiveness of using visualization to improve sport performance has been scientifically tested. Two groups spent one week improving their free throws. One group practiced making shots for one hour a day. The other group only visualized making free throws for one hour a day. At the end of the week, the group members that used visualization improved their accuracy significantly more than the group members that physically practiced. Take advantage of this power of the mind to improve performance by adding it to your workouts. See yourself doing it right over and over. Breathe, take your time and see the details. Visualization does not replace strength training, but when added to regular practice, it can effectively improve accuracy and performance while cutting down on reaction time, bad habits and injuries due to over training. This can be particularly beneficial to older athletes who can have deeply ingrained patterns and who are more vulnerable
By only thinking about it, or visualizing, one can cement the preferred path and create good technique without the risk of accidentally reinforcing bad habits.
to injury. Imagine yourself a better athlete!
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wellness technology SEPTEMBER | OCTOBER 2012 ‘MY FITNESS PAL.COM’
A guide to the online wellness WRITTEN BY Kristin Wark How many times have you heard the phrase lifestyle change as the best way to reach personal health and fitness goals? It’s such a common phrase, it could seem like just another fad diet. But for those who have had success losing weight and keeping it off, it’s definitely not a trend. According to the website weightlossideas.net, a ‘lifestyle change’ is “modifying or eliminating long-held habits of eating or physical activity and maintaining the new habits over months and years.” A common way to achieve this change is to keep a food and exercise diary. It may seem intimidating and difficult to log every bite, but there are many easily accessible, free tools out there to help keep you on track. Plus, the American Journal of Preventive Medicine found that keeping a consistent food diary is an indicator of greater weight loss.
Getting started Myfitnesspal.com is a free website combining social networking and fitness tools to encourage users to make a lifestyle change. The site uses a common theory of weight loss: calories in, calories out. In other words, burning more calories than you eat results in
Myfitnesspal.com is a free website combining social networking and fitness tools to encourage users to make a healthy lifestyle change. The support of the social community helps users relate to and seek advice from other ‘fitness pals’ who have the same weight loss goals, lifestyles or who live in the same area.
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weight loss. Kate Van Bockern has been an MFP user for nearly a year. She’s lost five pounds so far, but mainly uses the site for weight maintenance and muscle toning. “I started thinking about my health and diet before my wedding. I wanted to slim down a little,” Van Bockern said. “But I also suffer from celiac disease. Now I use the site for more than just weight loss. It’s a wellness community for me.” Members complete a profile that includes current weight, goal weight, current lifestyle (sedentary, average, or active), amount of planned exercise per week and a goal of pounds lost per week. The software analyzes the profile and each user is assigned an allotted amount of daily calories. Eating that amount or less will result in achieving the defined weight loss goal – without adding additional exercise to the user’s current routine. On the simplest level, if the daily calorie allowance is achieved, the specified weight loss goal should be met. Any calories burned from additional exercise are added back to the daily caloric allotment, and users can “eat back” exercise calories. For many people on the site, this is an incentive to workout in order to earn a cushion in allowable calories for the day.
wellness technology SEPTEMBER | OCTOBER 2012 ‘MY FITNESS PAL.COM’
world: MyFitnessPal.com Logging to lose When setting up the food diary, MFP guides the user through nutrition goals. Adding to the diary is user-friendly. The food database contains thousands of user-submitted and user-confirmed foods. Entries range from homemade recipes to restaurant meals to individual food products. The diary automatically totals calories, carbohydrates, proteins, sugars, sodium and a variety of other nutritional information to help keep track of daily totals. “When I decided to keep a food journal, initially I didn’t want to count calories – I felt like it would drive me crazy writing down every little thing I ate,” said Van Bockern. “After I found MFP, I couldn’t believe how easy it was to log my food because everything was already there. I just had to select it and submit it.”
success stories, fitness tips and more, the MFP community provides a wealth of information for newbies and veteran fitness seekers alike. For accountability, flexibility, support and encouragement, MyFitnessPal is a one-stop resource. With a user-friendly and highly functional iPhone and Android application, there is hardly any excuse for why users are unable to keep a log. Whether the goal is to lose 100 pounds or maintain current weight, this all-in-one health and fitness website is a great place to start the journey to a lifetime of health and wellness. KC
Healing Journeys
A community committed to success
RELAX
It’s the education and support that comes with the social community of MyFitnessPal that keeps users like Van Bockern logging in. MFP has a community section where members can find other ‘fitness pals’ who have the same weight loss goals, lifestyles or live in the same area. Pals’ posts are displayed in a timeline, similar to Facebook. They can also post comments to offer advice and encouragement to one another. “I learn gluten-free recipes and my MFP friends have given me the confidence and knowledge to determine what’s good and what’s not,” she says. “I know that if I get off track on one meal or snack, they’ll be there to encourage me to acknowledge it, log it and forget it.” With thousands of members posting daily in public discussion forums about recipes,
september | october 2012 livingwellnesskc.com
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Entering the Moun WRITTEN BY Jimmy Betts: Mountain Path Life Artisan, Seeker, Teacher, Friend
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Kung Fu. Meditation. Tai Chi. Energy Work. Integrative Medicine. Tantra. Martial Arts. TCM. Christ Consciousness. Massage Therapy. Qigong. Yoga. Self-Defense. Baguazhang. Natural Health. Oneness. Enlightenment.
PHOTO COURTESY OF JIMMY BETTS
ntain Passage
At least one of these phrases is probably familiar to you. However, what would you say if I told you that all of these ideas were one and the same? That both medical arts and martial sciences are complementary aspects of one universal human principle? That these can all be learned, practiced and cultivated in your home community? All of these above expressions reflect an underlying philosophy of what my teachers have long considered universally accessible “Life Arts� or the sciences of human being and being human.
september | october 2012 livingwellnesskc.com 47
I began my life’s seeking through the path of the with my valuable time?” Bottom Line(s): The Mountain martial arts at the tender age of six. Early on, I realized Path is a life art school. It is a kung fu association. It is a I despised karate tournaments, taekwondo trophies natural health center. It is a meditation fellowship. It is a and the childhood-to-adulthood machismo promoted research institute. It is a holistic outreach organization. It through any number of ‘McDojo’ schools that generally is a family without bloodlines, limitations or restrictions. yielded little lifetime benefit. I am still grateful for these The Mountain Path is about the ultimate potential experiences because, as an adult, I now make it a firm attainable by all people. point to experience something or someone firsthand before Fast-forwarding to the present day, nearly 12 more making any decisions or prejudgments based on hearsay. years from my adolescent turning-point, I continue to I may have been young, but I could still see that profound teach, train and travel as a full-time way of life. The work learning and living potentials could be achieved with the I do as a martial artist improves the physical culture, proper system of instruction, supportive school family, personal security, self-esteem and spirit of those who and the basic humility that comes from asking the tough attend classes, workshops or private lessons. This sets questions and discovering the truth first-hand. At the a solid foundation and mindset that helps most people same age of six, I made it a point to look for something connect with a deeper universal understanding. The work that would be suitable for people of all ages, genders, I do as a healer is essential to the upkeep of my personal walks of life, health well-being as well as Your discernment is essential, you have and fitness levels, and those in need who desire religious and spiritual assistance in improving to say to yourself: “Well, I only have so temperaments. their own health, fitness After 12 years of and personal wellness. many years to live. What do I want to searching, I found a The improvement master before it’s over? What do I want system that was a truly of one person is the universal approach to improvement of us all. to learn with my valuable time?” the human condition. The empowerment of Combining the practicality of traditional martial arts and others is paramount to my goals as an instructor and science as well as the no-nonsense clarity of a modern guide-by-request. system of self-preservation and lifestyle enhancement, At this time, I am focused in very specific areas of medical I had found the proverbial diamond in the rough among and martial training that requires some long-distance the minefields of cubic zirconia. Living by what one travel to study under some of the last great masters of our practices, says more about the efficacy of education in time. These humbling experiences are joyous, challenging the Mountain Path Life Arts, the wisely-guided skillful and an inspiring call-to-action regarding the preservation means of the compassionate teachers of all schools and the of this practical knowledge for future generations. This is importance of the ongoing pursuit of personal evolution no time for secrets, cults, hoarding, exclusivity, in-fighting, in our relatively brief lifetime than any shamelessly prideful egos or withholding – not if we wish to truly move brandished lip service. Though martial arts practice is one forward. dimension of physical self-preservation on a basic level I hope to share what I have learned, am learning and will and an integral part of what we teach, it encompasses but continue to learn on my path of self-realization. My basic one phase of the information we seek to share. This body criteria include simple universal usability for everyone, of knowledge is regarded as having a Four-Fold Path: The results-based practicality from personal experience and Warrior, The Healer, The Scholar and The Sage. Of these, direct applications based on compassion and meditation. The Sage permeates and harmoniously combines all of the Questions are always welcomed and constructive, insightful paths based on the needs of the individual practitioner. conversation is encouraged. Homework assignments will be Your discernment is essential, you have to say to given for you to study as you wish. yourself: “Well, I only have so many years to live. What do In the spirit of love, life and laughter – allow your I want to master before it’s over? What do I want to learn odyssey to begin! KC
48 livingwellnesskc.com september | october 2012
We hope you enjoyed our debut issue!
Don’t miss what’s coming up in November/December • Men’s Preventive Health • Guide to a Stress-Free and Healthy Holiday • The Healing Power of Food …and more! Look for the issue out in mid-October
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wellness kansas city
SLEEP AND HUMAN GROWTH HORMONE
PHOTO COURTESY OF VINCE BROWN
WRITTEN BY Vince Brown, certified personal trainer First, for the ladies: Please note that nowhere on the facts on growth hormone list (below) does it say that growth hormone will make you ‘look like a man’ if you engage in some strenuous resistance training. Granted, the list below is abbreviated, but a more extensive list will not include “makes me all muscle-ly.” Webster’s hasn’t discovered it yet, but “muscle-ly” is a word. It must be. I’ve heard it far too often for it to be an aberration. Growth hormone has many jobs within the human body. A great many things are negatively affected by a lack of HGH. What do we do to increase the production of HGH: exercise and get enough sleep. A lot of people need both. However, even folks who engage in a regular exercise program will sacrifice sleep due to work, family activities, travel or stress. Getting your exercise during the day and not sleeping at night is like taking one-step forward and two steps back. World-class athletes and bodybuilders will often take midday naps to facilitate HGH production. The phrase “Everybody ain’t able!” comes to mind. Mom can’t shut it down during the middle of the day, nor can the working man or woman be excused from that conference call or mandatory meeting to catch 20 winks. Therefore, getting enough sleep at night should be a priority. Without it, HGH secretion will suffer, thereby short-changing the various systems that depend on adequate levels of the hormone. A stressful situation is created by exercising, not getting enough sleep, insufficient recovery and more exercise. We know how the body reacts to stress – fat storage. Circadian rhythms determine when and how much HGH is released. More HGH is released during the earlier hours of the night than at the
later hours. The earlier you can get to sleep, the better for optimal HGH release. We all know (or should know) that growth and repair do not occur in the gym, but during our sleep time. If we’re going to bed late and getting up early, we’re not giving the body time to repair itself. A friend of mine, Shannon, can demonstrate what can be accomplished (see photo) when all facets of an exercise program are addressed. She has made it work: food intake, resistance training, cardio, and rest have produced a physique to be admired. I first met Shannon in 2006 when she weighed in at 116lbs. In 2009 we reconnected via Facebook. In April of 2010 she wrote: “I remember when you once said, ‘What do you weigh?’ I replied, ‘116’ and you said, ‘We could get you to 140 and be at the same size.’ Now I’m 150 and quite near the same size I was with my 5’6,” 116-lb frame, but I think my physique is better now.” We still message back and forth periodically. A few weeks ago I asked where she started and how her progress has been. I was also curious about what her sizes were. “I started at 110 then went up to 140. Between shows I can get up to as much as 160. When I was 110, I was size 7. When I was 130, I was size 4. When I was 160 I was about an 8.” Did you catch that? As she got heavier her sizes went down! At her heaviest she weighed 50lbs more with only a size increase from 7 to 8. Muscle takes up less space than fat! Yes, Shannon competes in figure shows. This photo was taken in her off-season. The photo is testimony that she doesn’t “look like a man.” Suppose your goal isn’t to compete. Let’s say, male or female, you’ve got some serious fat to lose. What changes as far as growth hormone functions? What about HGH secretion? The functions will remain the same. More HGH will still be secreted during sleep. What will change may be the type of workout in which you engage. Your food intake will need to Facts about growth hormone (HGH): be evaluated and cleaned 1. Produced in the pituitary gland up. What you incorporate 2. Responsible for increasing glucose uptake in muscle into an exercise program to 3. Enhances protein synthesis in the liver and muscles take advantage of the basic 4. Increases fat mobilization, decreases fat deposition physiological principles that 5. Released primarily during sleep and exercise govern us all makes the 6. GH is anabolic difference. 7. Responsible for muscle growth and recovery The basics don’t change.
50 livingwellnesskc.com september | october 2012
wellness directory
Acupuncture
Nutrition
Freedom Health 4200 Little Blue Parkway, 320 Independence, MO 64057 816-867-4140 freedomhealthkc.com
Freedom Healthcare 4200 Little Blue Parkway, 320 Independence, MO 64057 freedomhealthkc.com 816-867-4140
Healthcare Providers
Restaurants
A Change of Heart 3901 Rainbow Blvd. Kansas City, KS 66160 achangeofheartkc.org 913-588-1227
BRGR 4038 W 83rd St. Prairie Village, KS 66208 brgrkitchen.com 913-825-2747
Freedom Healthcare 4200 Little Blue Parkway, 320 Independence, MO 64057 freedomhealthkc.com 816-867-4140
Gram and Dun 600 Ward Pkwy Kansas City, MO 64112 gramanddun.com 816-389-2900
KU Urology 3901 Rainbow Blvd. Kansas City, KS 66160 kumedurology.com 913-588-6152
Urban Table 8232 Mission Road Prairie Village, KS 66208 urbantablekc.com 913-948-6900
Providence Medical Center 8929 Parallel Parkway Kansas City, KS 66112 providence-health.org 913-596-4000
Salons and Spas Glow Skincare 6740 W 121st St., 195 Overland Park, KS 66209 glowskincarestudios.com 913-223-8708
Fitness Centers Jewish Community Center 5801 W 115th St., 101 Overland Park, KS 66211 jcckc.org 913-327-8000
Sonrisa Salon and Spa 6125 NW 63rd Terrace Kansas City, MO 64151 sonrisadayspa.com 816-746-4772
Insurance
Spiritual Healing
Coventry Healthcare 8320 Ward Parkway Kansas City, MO 64114 chckansas.com 866-795-3995
Healing Journeys with Kaya Merriam, KS 66202 kayahewitt.com 816-217-3359
Massage Sonrisa Salon and Spa 6125 NW 63rd Terrace Kansas City, MO 64151 sonrisadayspa.com 816-746-4772
Go Where the Pros Go. Matt Besler Sporting KC
Whether you’re a professional athlete or weekend warrior, making the big play can be risky. Don’t wait for your aching knee, shoulder, wrist or foot to feel better. Make the short trip to Providence Medical Center. Our orthopedic team is ready to get you up and running. Call 913.596.4000 for an appointment. Can’t wait? Our emergency room is open 24/7.
official hospital Partner of sporting KC
Sports medicine physicians and orthopedic surgeons at Providence.
www.providence-health.org 8929 Parallel Parkway Kansas City, KS 66112 Just one mile east of The Legends
800.281.7777 www.providence-health.org