Commun ty Matters Topeka Presbyterian Manor
December 2016
How to keep off extra pounds during the holidays With the holidays right around the corner, your calendar is probably already filling up with friendly parties, formal dinners and family gatherings. All of that celebrating can take a toll on the body. Polls and scientific studies estimate that many Americans gain between one and five pounds during the holiday season. This wouldn’t be so bad, except that most of us won’t lose that weight over the next year. By the time we reach our fifties and beyond, the accumulation of those holiday pounds can pose a significant health risk.To help you enjoy this holiday season without gaining extra weight, here are seven tips you and your family can use: 5 practical, everyday tips These tips are specific little things that are easy to implement HOLIDAYS, continued on page 3
Familiar face brings new vision New Executive Director Heather Pilkinton didn’t have her sights on this position when she began her Administrator in Training role at Topeka Presbyterian Manor last year, but she’s grateful it’s where she ended up. “I’ve worked for Presbyterian Manor in various positions, starting in Lawrence. From the beginning, I’ve had a deep love for PMMA. I’m very committed. My job is to serve others. I truly believe in the mission, and I’m here for residents and staff as a servant leader,” said Heather. HEATHER, continued on page 2
HEATHER, continued from page 1
Although Heather’s been serving in this official capacity only since October, she’s already made great progress on establishing an even stronger leadership team. “We’ve had a lot of great opportunities for change, and we’re working to develop a strong leadership team in Topeka. There’s been some structure changes within the organization as a whole this year. Change can be hard for many, but it can also bring wonderful opportunities for growth,” said Heather. “I’m always looking for the silver lining, looking for the rainbow. I’m always looking for ways to improve.”
Heather has already met with residents, and she feels strongly that an open door policy is best. “A goal of mine is to be present and be visible and accessible. I want to hear from residents and staff and the leadership team. I also want to focus on our CNAs, housekeepers and dietary staff who have critical knowledge. They’re the ones providing hands-on care. I want to make sure everyone’s voice is heard and encouraged.” One immediate change residents and staff may have noticed is the location of the business office. Heather points out that it’s more than just a change in physical
location, though. “Our business office will transition to a more full-service department. We’re looking for a finance director, and as such a large community, we want to offer more services both to other departments and to our current and future residents.” Heather welcomes you to reach out to her with any questions, comments or concerns. “We’re taking a new step forward together. I want to meet with you. I want to be as transparent as I can be and continue to build on the great legacy at Topeka Presbyterian Manor.”
We respect the privacy of residents and ask that you respect their privacy, too. Heather Pilkinton, executive director Jami Colson, marketing director To submit or suggest articles for this publication, contact Jami Colson, marketing director, at jcolson@pmma.org.
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Community Matters December 2016
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throughout the holiday season and will help keep you from consuming more calories than you burn. 1. Eat before attending events. Knowing that you have a holiday party coming up in the evening, you might think it’s a good idea to eat less throughout the day, but that’s actually setting yourself up for an overindulgence disaster. By eating healthy meals and snacks throughout the day, you’ll ensure a constant supply
of energy and reduce the likelihood of party-time cravings and the associated bingeing. Your best buffer against consuming a ton of empty calories at a party is to eat a fiber- and nutrient-dense meal or substantial snack right before you head to the party. Some good options are a lightly dressed salad with plenty of veggies and legumes, a bowl of bean soup or a healthy whole grain pilaf. 2. Employ the every-other rule with alcohol. One of the biggest
Who are you going to be an
angel for this holiday season? Give your gift today.
Make a difference in the lives of Presbyterian Manors of Mid-America seniors who no longer have the resources to care for themselves. Every gift to the Good Samaritan Program remains local and helps residents who are living right here in our campus. To make your gift, visit the front desk, go online to PresbyterianManors.org/GoodSam or call us at 316-685-1100.
calorie culprits at holiday gatherings is that cup of cheer. Alcoholic drinks can contain 80 to 500+ calories per serving and, what’s worse, studies have shown that drinking alcohol makes it likely you’ll consume more food calories as well. One of the tactics I describe in my weight-loss book, RebootYour Body: Unlocking the Genetic Secrets to Permanent Weight Loss, is what I call the “every-other” rule, which requires you to drink a full glass of water between every alcoholic beverage you consume. Doing this makes you feel fuller and keeps you hydrated, which can be important for regulating hunger signals. 3. Go green, and red and orange. Some holiday events are more formal affairs, involving sit-down dinners rather than roaming appetizer platters. In those instances, you can greatly reduce the number of calories you consume by opting for the plant-based entrée and by starting with a large salad free of meats, cheeses and creamy dressings. By filling up on fibrous vegetables, legumes and whole grains, you’ll be less likely to overeat when the dessert tray comes rolling by. 4. Double down on exercise. Another good way to fight holiday weight gain is by offsetting extra calories consumed with more calories burned. If you already exercise regularly, now is the time to ramp up your routine, either by adding more minutes or by upping the intensity. If you don’t exercise, but are healthy enough to do so, then starting now — rather than waiting for Jan. 1 to roll around — is a good idea. If you can’t dedicate a big chunk of time to exercise every day, look for ways to work more activity into your normal HOLIDAYS, continued on page 4 Topeka Presbyterian Manor
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of many holiday traditions, but I encourage you to ask yourself whether daily routine. Breaking up a workout they should be the central elements into two shorter sessions is one good strategy, but doing many short bouts of of those traditions. Imagine a holiday season that places more emphasis on exercise throughout the day is just as the gathering and fellowship among effective in terms of the calorie burn. These short “activity snacks” can also friends and family and less emphasis on be a good way to re-energize whenever the meals and treats. you find yourself feeling sluggish. At my family’s gatherings, many things 5. Rethink your holiday change from year to year, but one traditions. There’s no doubt that thing remains the same:There is always food and drink are important elements too much of everything. By taking a HOLIDAYS, continued from page 3
more moderate approach and limiting your holiday smorgasbord to a very few delicious traditional dishes, you can actually create a greater sense of enjoyment.With less competition on the buffet table, guests can slow down and better appreciate what’s in front of them. I don’t know about you, but this holiday season I’m looking forward to a Jan. 1 that doesn’t involve an emergency weight loss plan!
Enriching lives with art We will focus on art and how it’s used on our campuses to enrich life in an upcoming issue of Community Matters. How do the arts help you stay sharp? How do you exercise creativity? How does your campus support your exploration of the arts? If you’ve got a story to share, contact Marketing Director Jami Colson and your story could be featured in an upcoming edition of Community Matters.
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Community Matters December 2016
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