MyHealthKC Magazine Healthy Aging Fall 2017

Your Guide to Living Well from Shawnee Mission Health

Page 8

Fall 2017

9100 W. 74th Street Shawnee Mission, KS 66204

Nonprofit Org. U.S. Postage PAID Shawnee Mission Medical Center

Hands-Only CPR Page 2 Frozen Meals Page 5 Christmas Concert Page 6 When to Take Antibiotics Page 10 Health & Wellness Classes Page 11

Exercise & Fitness 9100 W. 74th Street Shawnee Mission, KS 66204 913-676-2000 ShawneeMission.org

Hands-only CPR is geared to keep more cardiac arrest victims Stayin’ Alive.

Like most people, you’ll probably never be called on to give CPR in an emergency. But if you are, it will most likely be trying to save the life of someone you love: a spouse, a parent or a friend.

The fact is, 80 percent of cardiac arrests happen outside a hospital environment – at home, in the office or somewhere else without medical professionals on hand.

Unfortunately, less than half of those who experience cardiac arrest receive the immediate help they need before professional help arrives. But if CPR is performed immediately, it can double or triple a cardiac arrest victim’s chance of survival.

That’s why it’s so important to learn Hands-Only CPR. It’s much easier than traditional CPR, and it has just two easy-toremember steps: If you see a teen or adult suddenly collapse: 1 Call 9-1-1; and 2 Push hard and fast in the center of the chest to the beat of the disco song “Stayin’ Alive.”

During CPR, you should push on the chest at a rate of at least 100 compressions per minute. And the beats of “Stayin’ Alive” are the perfect match for this rate of compressions.

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PRESIDENT & CEO Ken Bacon E D I TO R Mallory Laur A D M I N I S T R AT I V E D I R E C TO R OF MARKETING A N D S T R AT E G I C D E V E LO P M E N T Doug Spear C R E AT I V E & PRODUCTION The CollaborationKC To learn more, sign up for the Family and Friends CPR class, offered weekly throughout the winter. It’s for community groups, parents, grandparents, caregivers, schools and students, and others interested in learning how to save a life. To register, visit ShawneeMission.org/classes or call ASK-A-NURSE at 913-676-7777, Option 2.

The material in MyHealthKC is not intended for diagnosing or prescribing. Consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.

For permission to reprint any portion of this magazine, to give us a new address, to let us know if you are receiving more than one copy, or if you would prefer not to receive MyHealthKC, call 913-676-2062. Information in MyHealthKC comes from a wide range of medical experts. Models m ay b e u s ed i n phot os a nd illustrations. All contents © 2017 Shawnee Mission Health, except where otherwise noted.

Fall 2017 A NOTICE FOR CPR CLASSES: The American Heart Association (AHA) strongly promotes knowledge and proficiency in all AHA courses and has developed instructional materials for this purpose. Use of these materials in an educational course does not represent course sponsorship by the AHA. Any fees charged for such a course, except for a portion of fees needed for AHA course materials, do not represent income to the AHA.

Nutrition Spotlight

How healthy are frozen meals?

Frozen meals are quick and easy, but how healthy are they? Fortunately, you don’t have to choose between your health and convenience. There are a lot of healthy options out there, but it’s important to read the nutrition facts label and not just go by the claims on the front.

To increase nutrition and make your meal more satisfying, try pairing it with a salad, fresh fruit or even cottage cheese. Many meals are on the small side and can leave you roaming the kitchen within an hour or two after eating. By adding a side dish or two, you can increase the vitamin and mineral count of your meal, and if you add protein, it will keep you satisfied longer.

Homemade can be just as quick and easy Although there’s nothing wrong with an occasional frozen meal, by planning ahead, you can easily whip up a fresh, homemade meal. Here are a few ideas to get you started: kkStir fry chicken + frozen vegetables + brown rice kkCombine pre-washed salad + pre-cut fresh vegetables + canned tuna kkSauté whole-grain pasta + marinara sauce + turkey sausage kkBake sweet potatoes and top with black beans + salsa + reduced-fat cheese Five components of a healthy meal

From Shelly Buehler, RD, LD, CDE, with Shawnee Mission Health’s Outpatient Nutrition Clinic.

Visit ShawneeMission.org/nutrition to learn more.

Ideally, your frozen meal should mimic the type of nutrition you’d get from a homemade meal. Look for the following when picking a frozen meal: 1 Inclusion of whole grains and vegetables.

2 8 grams of protein or more to help satisfy hunger.

3 At least 3 grams of fiber or more.

4 A ratio of 3 grams of fat per 100 calories.

5 No more than 600 milligrams of sodium.

Fall 2017 | MyHealthKC.com | 3

Notes

NOW@SMH The Right Tips. The Right Recipes.

The Right Doctor. Everything You Need to Take Control of Your Health Living well is about more than exercise and nutrition. It's a holistic balance of feeling good in all aspects of life, both physically and mentally. Fueled by a team of Shawnee Mission Health experts, MyHealthKC.com is your resource for living well in Kansas City. Explore local recipes, guides, wellness events and more to support your daily health journey.

And when it comes to finding your partner in health, MyHealthKC.com will help match you to Shawnee Mission Health primary care doctors and gynecologists who share your personal needs, interests and lifestyle.

Visit MyHealthKC.com today for wellness tips, doctors and more to help you live well. k

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Shawnee Mission Primary Care – Prairie Village is Moving and Growing In November, Shawnee Mission Primary Care – Prairie Village will move from 7301 Mission Road to the new office building at the corner of 75th Street and Mission Road. Elizabeth Volk, MD, will also be joined by Christopher Ehly, MD, and Rebecca Ruble, MD, in providing care for the entire family. To learn more, visit ShawneeMission.org/primarycare.

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Christopher Ehly, MD Family Medicine

Rebecca Ruble, MD Family Medicine

Elizabeth Volk, MD Family Medicine

Massage Therapy Services

2nd Annual Joy to the World Christmas Concert

Relax and rejuvenate with a 30-, 60- or 90-minute massage with Life Dynamics Health and Wellness Center at Shawnee Mission Medical Center. Choose from a variety of massage techniques, including:

To show its appreciation for the Kansas City community, Shawnee Mission Health has once again partnered with the Kansas City Symphony to present a memorable evening of music and celebration.

Swedish Trigger Point kk Sports kk Deep Tissue kk Prenatal kk Cranial Sacral kk Chair (10 or 20 minutes) kk Stone (90 minutes) kk kk

Call Life Dynamics at 913-676-2040, Option 2, to schedule an appointment, or for more information. Gift certificates are also available.

Thursday, Nov. 30, 7 p.m.

Kauffman Center for Performing Arts Reserve your free tickets by calling the Kansas City Symphony Box Office at 816-471-0400, Monday-Friday, 10 a.m.5 p.m. Up to four tickets can be reserved. Seating is on a first-come, first -ser ved basis and doors open at 6 p.m.

Parking is available in the Arts Center Garage for $10. Valet is available for $18 in advance or $20 night of. For more information, visit ShawneeMission.org/christmasconcert.

Flu Shots Available at Four Centra Care Shawnee Mission Urgent Care Locations Ready or not, flu season is upon us. One of the best ways to help keep yourself well is by receiving an annual flu vaccine. Walk in or reserve an appointment online at any of Centra Care Shawnee Mission Urgent Care’s four Johnson County locations. Learn more at CentraCareKC.com. Flu shots are also available at all Shawnee Mission Primary Care locations. To find a location near you, visit ShawneeMission.org/primarycare.

Be the First to Know What’s Going Around

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Shawnee 11245 Shawnee Mission Pkwy., Shawnee, KS 66203 913-268-4455 kkLenexa 9040 Quivira Rd., Lenexa, KS 66215 913-789-4099 kkOlathe 14744 W. 119th Street, Olathe, KS 66062 913-839-1759 kkOverland Park 9099 West 135th Street, Overland Park, KS 66221 913-549-4242 kk

k Tune in to 102.1 KCKC and 93.3 KMXV to stay up to date every week on the exact conditions, viruses and illnesses going around in your neighborhood. Dr. Sandra Archer and Dr. Katie Lorentz will share what’s plaguing their clinics and how to keep you and your family well.

Fall 2017 | MyHealthKC.com | 5

With age, comes wisdom.

And osteoarthritis.

W

hen Baby Boomers (those born between 1946 and 1964) were young, they created the youth movement of the ‘60s. In the ‘70s, they created the culture of excess. And in the ‘80s, they were the “Yuppies,” young professionals finding their way in the corporate world for the first time.

Today, Baby Boomers everywhere are experiencing – or approaching – what they thought they never would: old age. Many of them are now eligible for senior citizen discounts at restaurants. Many have grandchildren. And millions upon millions have creaky, painful joints.

In fact, according to the Centers for Disease Control and Prevention, 50 million Americans have arthritis — and by 2030 that number is expected to jump to 67 million.

So it’s no wonder that more than 500,000 knee replacement surgeries are performed every year. Basically, knee replacement surgery involves the resurfacing of the bones of the knee with metal and plastic pieces or components.

“The most common reason for knee replacement procedures is osteoarthritis of the knee,” said Jonathan Ferns, MD, anesthesiologist with Shawnee Mission Health’s Center for Pain Medicine. “There are other situations that can lead to total joint replacement, but arthritis is by far the most common.”

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But a new procedure called radiofrequency ablation (RFA) is a fast-growing alternative to knee replacement surgery.

“Radiofrequency ablation uses radio waves to produce heat on specifically identified nerves surrounding the knee,” said Ferns, one of only a few area doctors qualified to perform the RFA procedure. “By generating heat near the nerve, the nerve is ablated (destroyed) and loses its ability to transmit pain signals to the brain.”

It is important to note that these nerves’ only function is to transmit signals of pain.

They do not transmit motor signals, or affect

movement of the knee. This procedure preserves knee function and movement.

RFA can help patients delay or even avoid surgery, and can even provide pain relief to patients who have already had knee replacement surgery.

“Knee replacement is still the gold standard for treatment of severe osteoarthritis of the knee,” said Ferns. “But not everyone is a candidate.

Older patients may have co-existing conditions or other risks that prohibit total joint replacement.

Younger adults may try to put off total joint replacement until later.

And some surgeons hesitate putting artificial joints in a younger person due to the lifespan of the hardware.”

And unlike the typical 10-12 week recovery time for knee replacement surgery, there really is no recovery time from the RFA procedure.

“Some patients will have tenderness at the injection sites,” said Ferns, “for which we recommend ice and NSAIDs (nonsteroidal anti-inflammatory drugs) if appropriate.”

RFA treatment is clinically proven, as well

as FDA approved, to be effective in relieving osteoarthritis knee pain, increasing functionality, and decreasing the need for pain medication for up to a year.

“Of course, every patient is different with different treatment goals,” said Ferns. “We see most of our patients return to things that they were doing before their knee pain became debilitating.”

And RFA doesn’t just help with knee problems.

“Radiofrequency has many other uses outside of the knee,” said Ferns. “It’s been a mainstay treatment for neck and back arthritis for well over a decade.

We are also treating hip arthritis in certain conditions similar to that of the knee.”

So while Millennials may have overtaken Baby Boomers as the largest generation, the Boomers are way ahead when it comes to revolutionary new solutions that keep them feeling young.

From Jonathon Ferns, MD, Center for Pain Medicine.

If you are suffering from chronic knee pain, first talk with your primary care provider.

For more information about the Center for Pain Medicine or to find a primary care doctor, visit ShawneeMission.org or call the ASK-ANURSE Resource Center at 913-676-7777.

What exactly is the radiofrequency ablation (RFA) procedure?

In the RFA procedure, which generally takes only 180 seconds, four specialized needles are placed around the knee, near the target nerves that are producing your pain.

The tip of the needle is heated, using radiofrequency energy, to 80 degrees Celsius for 180 seconds. The purpose of heating the nerves is to alter their normal function.

After being heated, the nerves cannot relay the pain signals from your knee to your brain – so your brain is effectively unaware of the pain.

Fall 2017 | MyHealthKC.com | 7

Mindfulness can make a big difference to help you get through the chaos and stress of the holiday season .

Bdoing, thinking or feeling at eing aware of what you’re

any given moment may seem simple enough.

But the truth is, staying focused has never been such a challenge.

Just think how much time we spend wondering about what’s going to happen later on. What’s for dinner tonight? Am I ready for my meeting at work tomorrow?

Or fretting about what happened yesterday. Did my boss take what I said the wrong way? Was there something important I was supposed to do?

And then there’s the stress of being constantly interrupted by your smartphone’s dings and rings for incoming calls, texts, emails and everything else.

“Every time we see a new message on our smartphones, it upsurges a hormone called cortisol into our system,” said Lisa Cummings, Wellness Program Specialist, Shawnee Mission Health (SMH). “Being in a continued stress state can lead to diseases such as heart disease, some cancers, diabetes, anxiety, depression, to name just a few.”

No wonder the practice of mindfulness is growing in importance as an essential part of our mental, physical and spiritual well-being.

What exactly is mindfulness?

I

n a nutshell, mindfulness is about being completely in touch with the present moment.

It is an amazing tool for stress

8 | Shawnee Mission Health | Fall 2017

management and overall wellness because it can be used at virtually any time and can quickly bring lasting results.

“You don’t have to assume the lotus position with your legs crossed, chanting ‘Om,’” said Cummings. “Virtually any activity can be a mindful exercise – walking, listening to music, peeling and eating an orange – as long as you perform it with a sense of awareness and focus.”

“After all, weariness, stress and the sense of being overwhelmed are nothing new to the human condition,” said Mark A. Stoddart, Administrative Director, Spiritual Wellness, SMH. “To people who were preoccupied with so many things, Jesus said, in the Sermon on the Mount, ‘Take no thought for the morrow… Sufficient unto the day is the evil thereof.’

Learn how to be in the present moment. In another passage he challenged weary people to come to him for rest. The practice of mindfulness is one of the ways in which we can learn how to get rest.”

Jingle Bells. Jangled nerves?

F

or most of us, holiday season adds the stress of holiday and family commitments to the hectic schedule of normal life. So what better time to

apply mindfulness?

“The holiday season is a primary example of multitasking – shopping, decorating, entertaining – instead of focusing on one thing at a time,” said Cummings. “But the priority should be to take the pressure off yourself.”

Here are a few examples: Be mindful, no matter how busy you get. “If all your holiday chores get done, fabulous, if not, that’s fine,

kk

the freedom to manage our own thoughts and responses.

And mindfulness offers an achievable way to nurture and stay connected with yourself.

“Not only are we more productive when we’re mindful,” said Cummings. “Ultimately, being in that present moment helps us to connect to other human beings.”

Sign up for a free mindful breathing class on March 28.

Learn more on page 13.

From Lisa Cummings, Wellness Program Specialist, Shawnee Mission Health.

There are many ways to practice mindfulness, including: Paying attention. The next time you meet someone, listen closely to his or her words, and delay your own judgments and criticisms. kkMaking the familiar new again. Find a few small, familiar objects — such as a toothbrush, apple or cellphone — in your home or office. Identify one new detail about each object that you didn't see before. kkFocusing on your breathing.

Sit in a quiet place with your back straight, but relaxed. Feel your breath move in and out of your body. When your mind wanders, gently redirect your attention to your breath. You're simply becoming aware of what's happening around you, breath by breath. kk

too,” said Cummings. “Don’t be disappointed or upset if you can’t find the perfect gift for each person.” kkPrepare yourself for the stress of family get-togethers. Resist the temptation to rehash old hurts or expect complete love and approval. Instead, do your best to savor the tender moments and the generosity and togetherness that the holidays can bring. kkFocus on what you love about the holiday season, not on

what bothers you. When you dwell on the positive, your mood quickly lifts. Spend five minutes each night during the holiday season reflecting on the good things that happened to you that day, even if they seem inconsequential. In other words, count your blessings.

W

hether it’s holiday season or not, it’s important to keep in mind that while we can’t control the thoughts, emotions or behaviors of others, we have

Fall 2017 | MyHealthKC.com | 9

Ask-A-Doctor

Jennifer L. Brown, MD, internal medicine doctor, on when – and when not – to take antibiotics.

What are antibiotics, and what are they used for?

Antibiotics are medications prescribed to treat bacterial infections. Your doctor may prescribe them to be taken orally or topically.

What are some examples of when antibiotics should NOT be used?

In general, antibiotics should not be used for viral infections, common cold symptoms, or to prevent infection if you have been exposed. They also do not prevent viral infections from becoming bacterial infections.

Should you take antibiotics for viral infections like the common cold?

In a word, no. Antibiotics should never be taken to treat the common cold or viral infections. They are not effective and can lead to possible resistance and put you at risk for adverse effects.

To find the right primary care doctor for you, visit MyHealthKC.com.

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What is antibiotic resistance, and how does it develop? Antibiotic resistance is when a type of bacteria that was originally susceptible to a particular antibiotic is no longer capable of being treated by that medication. This usually develops when someone doesn’t take the full course of antibiotics or takes too many unnecessary antibiotics, like for a viral infection.

How does a doctor decide which antibiotic to prescribe?

The choice of which antibiotic to prescribe is very complex. This is why you should only take those given by health care providers for the specific condition you have been seen for. Keep in mind, not all antibiotics treat all infections. The choice of medication depends on the kind of infection you have, other medical problems you may have, allergies and other medications you’re taking. This is also why you should never take another person’s antibiotics.

How safe are antibiotics?

When taken as prescribed, antibiotics are very safe. All medications have potential side effects and interactions.

That’s why it’s important to carry an up-to-date list of your medications with you at all times.

What happens if you don’t take your complete antibiotic prescription because you start feeling better?

You should always complete the full course of antibiotic as prescribed, even if you’re feeling better or if your symptoms have resolved.

Not completing the full course of medications can lead to a recurrence of infection, and further increase the chances of resistance.

Community & Wellness Classes

Health & Wellness TAI CHI AND QIGONG FOR HEALTH AND WELLNESS

Tai Chi is an exercise that aims to strengthen, stretch, balance and integrate the body. It is often called "moving meditation" because it engages both the mind and body to assist in managing stress. You’ll practice QiGong exercises and learn the eight Tai Chi movements.

Sundays, Nov. 5-Dec. 10 Mondays, Nov. 6-Dec. 11 Sunday Classes: 1-2 p.m.

Monday Classes: 5:30-6:30 p.m.

Cost: $60

YOGA FOR LIFE – MIXED LEVEL

This is an all-levels Hatha yoga class. Some yoga experience recommended.

This class will work with basic yoga modifications through intermediate variations of poses.

Feel better than you have in years.

Tuesdays, Nov. 7-28 Tuesdays, Dec. 5-26 All Classes: 5:30-6:45 p.m.

Cost: $60 YOGA GENTLE/ RESTORATIVE

Gentle yoga is appropriate for seniors or students who simply prefer to move at a slower pace. You’ll explore range of motion in a variety of restorative postures, using props to modify postures and explore gentle opening of the body. This class includes breathing exercise and meditation.

CPR/Life Saving

For class dates and to register, visit ShawneeMission.org/classes.

ACCELERATED HEARTCODE BLS FOR RENEWING PROVIDERS

Accelerated version of the CPR Heartcode BLS. This course is for renewing healthcare professionals only; student is expected to bring current AHA BLS or Healthcare Provider course card with them. An AHA certification course card is issued after student passes the practical skills testing.

Cost: $40

BABYSITTING: A SERIOUS BUSINESS

This course teaches infant and child care, first aid, general safety, accident prevention and child development for babysitters ages 11 and older.

Cost: $45

BLS: BASIC LIFE SUPPORT

Previously titled Healthcare Provider CPR. This class teaches both single-rescuer and team basic life support skills for application in both prehospital and in-facility environments, with a focus on high-quality CPR and team dynamics. In

Tuesdays, Nov. 7-28 Tuesdays, Dec. 5-26 All Classes: 1:30-2:30 p.m. OR 7-8 p.m.

Cost: $60

Fall 2017 | MyHealthKC.com | 11

the instructor-led course, students work with an AHA BLS Instructor to complete BLS skills practice and skills testing. Students also complete a written exam.

An AHA certification course card is issued after student passes skills testing and written exam testing.

Cost: $60

FAMILY AND FRIENDS

A video-based, classroom course intended for anyone who wants to learn CPR and AED. No course completion card provided. Ideal for community groups, parents, grandparents, caregivers, schools and students, and others interested in learning how to save a life.

FAMILY AND FRIENDS CPR WITH BASIC FIRST AID

A video-based, classroom course intended for anyone who wants to learn CPR and prefers to learn in an instructor-led or facilitated group environment. Basic first aid will teach students how to handle common emergencies. No course completion card provided.

Ideal for community groups, parents, grandparents, caregivers, schools and students, and others interested in learning how to save a life.

Cost: $40

Cost: $30

HEARTSAVER® ADULT FIRST AID/CPR/AED

HEARTSAVER® FIRST AID

Cost: $60

Cost: $40

This course teaches critical skills needed to respond to and manage a first aid, choking or sudden cardiac arrest emergency in the first few minutes until EMS arrives. This course also covers adult CPR and AED use. Participants will receive an AHA Heartsaver® course completion card.

HEARTSAVER® CPR AND AED

This course covers choking management, adult/ child CPR and AED, and infant CPR. Designed for anyone with limited or no medical training or anyone who needs a course completion card to meet job requirements. An AHA course completion card will be issued upon successful completion of performance of skills. $10 discount offered if taken with Heartsaver® Adult, Child and Infant First Aid class.

Cost: $50

Support Groups Better Breathers Club Meets the third Wednesday of each month from 4-5 p.m. To learn more, call Susan Geary, 913-676-2174.

SMMC Prostate Cancer Support Group Meets the second Tuesday of every month from 6-7 p.m.

Breast Cancer Connection Meets the second Tuesday of each month from 6-7:30 p.m. For more information, contact Jodi Carlson, 913-676-2498.

Stroke Support – One Day at a Time Meets the fourth Tuesday of each month from 7-8:30 p.m.

Chronic Health Engaging in Emotional Recovery and Support (CHEERS) Meets the third Monday of every month at 9 a.m., 10:30 a.m., 1 p.m. and 2:30 p.m. For questions, call 913-676-8133 or email smmcwellness@shawneemission.org.

Survivors of Suicide – A Healing Journey Meets the second and fourth Tuesdays of each month from 6:30-8 p.m. For more information, call 913-681-3050.

Living Well With Diabetes Meets the first Thursday of each month from 11 a.m.-noon. For monthly topics and to register for this free class, go to ShawneeMission.org/LivingWellWithDiabetes or call 913-676-2548.

Families Anonymous Meets the first and third Tuesdays of each month from 6:45-8:15 p.m.

Multiple Sclerosis Support Group Meets the third Thursday of each month from 7-9 p.m.

Sensory Processing Disorder (SPD) Parent Connect Group Contact Meggin Finkeldei at sensationalhope@yahoo.com for meeting times and locations.

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KC Ostomy Support Group Meets the second Wednesday of August, October and November at 7 p.m. in the Life Dynamics Building, Room 2. To learn more, call Bob Chamberline, 816-523-5786.

Widow’s Friendship Exchange Meets every Wednesday from 5-6:30 p.m. For more information, Janice Keegan, 913-599-6061.

All support groups are free of charge unless otherwise noted.

Call the ASK-A-NURSE Resource Center at 913-676-7777 or visit ShawneeMission.org/Classes for support group locations.

Instructor-led course designed to prepare students to provide first aid in a safe, timely, and effective manner. Upon successful completion of the course, including a first aid skills test, students receive a Heartsaver® First Aid course completion card, valid for two years.

HEARTSAVER® PEDIATRIC FIRST AID WITH CPR AND AED

This course teaches anyone how to respond to illnesses and injuries in a child or infant in the first few minutes until professional help arrives. Covers child/ infant CPR, child/infant AED, child/infant choking, and pediatric first aid. It is designed to meet the regulatory requirements for child care workers. An AHA course completion card will be issued upon successful completion of performance of skills.

Cost: $65

For more information or to register for any of these classes, visit ShawneeMission.org/Classes.

For free classes, please call the ASK-A-NURSE Resource Center at 913-676-7777, option 2, to register.

Diabetes Education Center at 913-676-2548.

Jan. 15, 6-8 p.m.

Cost: $10

WEIGHT MANAGEMENT UNIVERSITY

Specialty Classes LOOK GOOD FEEL BETTER

The Look Good Feel Better® program is open to all women with cancer who are undergoing radiation, chemotherapy or other forms of treatment.

This hands-on group workshop includes a detailed description and demonstration of a 12-step skin care and makeup program, options relating to hair loss, nail care and helpful suggestions on clothing.

Nov. 13, 5:30-7:30 p.m.

Cost: Free

DIABETES EDUCATION CLASSES

Learn how to improve your blood sugar control and increase your selfconfidence to manage diabetes. The curriculum includes an initial one-onone visit with a Certified Diabetes Educator, and then a series of three two-hour class sessions with a Registered Nurse and a Registered Dietitian.

A physician referral is required and the classes are billable to insurance. For more information, call

913-676-2548.

Tuesdays, Nov. 21, Dec. 12, Jan. 9, Jan. 30, Feb. 20, March 13, 5:30-7:30 p.m.

Wednesdays, Nov. 1, Nov. 29, Dec. 20, Jan. 10, Jan. 31, Feb. 21, March 14 , 9:30-11:30 a.m.

Cost: Billed through insurance or self-pay BASICS OF ESSENTIAL OILS: MAKE AND TAKE HOLIDAY VERSION

This is an eight-week program that will change your eating forever. Taught by experienced registered dietitians, it will give you a variety of practical tips to handle the emotional aspects of eating. Register by calling the Outpatient Clinic at 913-676-2495.

Thursdays, Jan. 18-March 8 All Classes: 12-12:50 p.m.

Cost: $99 ADHD RESILIENCY

The daily use of essential oils can have a healing effect mentally, physically and emotionally. In this Make and Take class you will create bath and beauty gifts with oils associated with the holiday season. You will be provided all the materials necessary to make three different essential oil items.

Essential oils will also be provided; however, you are welcome to bring your own.

While you may not be able to change the fact that you have adult ADHD, it is possible to understand how to support yourself when you feel overwhelmed by the daily challenges of ADHD, more easily cope with the clutter in your home and office, and learn how to create new systems and routines to support yourself throughout your day. Please join Nikki Crawford, PhD, for this informational session.

STOP DIABETES BEFORE IT STARTS

BASICS OF ESSENTIAL OILS

Nov. 30, 5:30-7 p.m.

Cost: $25

Did you know that 60 percent of people with pre-diabetes can avoid diabetes with simple lifestyle changes? Come learn what pre-diabetes means and how to prevent it from turning into diabetes.

Visit ShawneeMission.org/ stopdiabetes or call the

through a diffuser.

Feb. 1, 5:30-7 p.m.

Cost: Free

ESSENTIAL OILS PART 2: MAKE AND TAKE

Learn the steps to blend your own oils for everyday use. You will be provided all the materials necessary to make three different essential oil items.

March 1, 5:30-7 p.m.

Cost: $25

MINDFUL BREATHING

Slowing down and being present is one of the most beneficial things you can do for your body. Breathing is one way to help with this practice. Learn several stress-reduction breathing exercises to calm you down during the day. Bring a blanket and pillow to class.

March 28, 4:30-5:30 p.m.

Cost: Free

Jan. 29, 6-7:30 p.m.

Cost: Free

Learn about the origins of essential oils’ plant components and how they can help you relax or sleep, improve your skin or digestion. Discussion will include general tips for using essential oils by application directly to your skin, inhaling or use

Gardening YARD AND GARDEN CARE – OUR HEALTH AND ENVIRONMENT - Learn how to create a

healthy and attractive habitat for many of our native birds, insects and other wildlife. Nov. 9

All Classes: 5:30-7 p.m.

Cost: $5 each

Fall 2017 | MyHealthKC.com | 13

The Facts

How much caffeine is in that?

We all know caffeine has an effect on us. After all, Americans probably wouldn’t consume 400 million cups of coffee every day just for the taste. The problem is too much caffeine can have negative effects on your health, like insomnia, upset stomach, increased heart rate and headaches, and it’s hard to know how much caffeine you’re actually consuming. So let’s take a look at just how much caffeine is contained in these popular beverages. Keep in mind that up to 400 mg of caffeine daily is considered safe for most adults, but always talk with your doctor about what’s best for you.

20.4 mg per oz.

10.9 mg per oz.

51.3 mg per oz.

5.9 mg per oz.

12.5 mg per oz.

4.5 mg per oz.

9.4 mg per oz.

9.5 mg per oz.

8.8 mg per oz.

0.7 mg per oz.

2.8 mg per oz.

107 mg per oz.

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Smithville

3a

Missouri

BARRY RD.

Liberty

75TH ST.

1 Shawnee Mission [ Medical Center 9100 W. 74th Street Merriam, KS 66204 913-676-2000 1 Shawnee Mission [ Holistic Care 9100 W. 74th Street Merriam, KS 66204 913-632-9860 2 Shawnee Mission [ Endocrinology & Diabetes 8901 W. 74th Street, Suite 269 Merriam, KS 66204 913-676-7585 2 Shawnee Mission [ Neurology Consultants 8901 W. 74th Street, Suite 269 Merriam, KS 66204 913-632-9810 2 Shawnee Mission [ Pulmonary Consultants 8901 W. 74th Street, Suite 390 Merriam, KS 66204 913-632-9770 3 Shawnee Mission [ Primary Care — Shawnee Mission Medical Building 9119 W. 74th Street, Suite 150 Merriam, KS 66204 913-789-1980 3 Shawnee Mission [ Neurosurgery 9119 W. 74th Street, Suite 260 Merriam, KS 66204 913-632-9480

Independence

Kansas City

10

Olathe

9

95TH ST.

17

119TH ST.

8

75TH ST. 350

87TH ST. 95TH ST.

BANNISTER RD.

15

Overland Park 119TH ST.

16

151ST ST.

21 11

49

135TH ST.

Lees Summit

LEES SUMMIT RD.

87TH ST.

14 PRAIRIE STAR PKWY

MISSION RD.

83RD ST.

Raytown

63RD ST.

19

#1 -7 SEE INSET

75TH ST.

119TH ST.

2

20

MISSION PKWY.

KENNETH RD.

SHAWNEE

METCALF AVE.

13

12

METCALF AVE.

BLACKFISH PKWY.

STATE LINE RD.

Bonner Springs

QUIVIRA RD.

ANTIOCH RD.

6

10

LACKMAN RD.

3

Kansas

74TH ST.

ANTIOCH RD.

35

74 TH

5

ST.

1

74 TH ST.

GRANDVIEW ST.

4 7

73RD ST.

KESSLER ST.

E. FRON TAGE RD .

INSET MAP

W. FRON TAGE RD .

The Shawnee Mission Health Network

Grandview 150

75TH ST.

3 Shawnee Mission [ Cardiovascular Associates Shawnee Mission 9119 W. 74th Street, Suite 350 Merriam, KS 66204 913-632-9400 3a Shawnee Mission [ Cardiovascular Associates Leavenworth 3601 S. 4th Street, Suite 4 Leavenworth, KS 66048 913-632-9940 4 Shawnee Mission [ Primary Care — Prairie View Medical Building 7301 E. Frontage Road Merriam, KS 66204 913-789-1940 5 Shawnee Mission [ Surgery Center 9301 W. 74th Street, Suite 300 Merriam, KS 66204 913-632-9300 5 Shawnee Mission [ Cancer Center 9301 W. 74th Street, Suite 100 Merriam, KS 66204 913-632-9100 5 Shawnee Mission [ Cancer Center — Gynecologic Oncology 9301 W. 74th Street, Suite 130 Merriam, KS 66204 913-632-9130 5 Shawnee Mission [ General Surgery Consultants 9301 W. 74th Street, Suite 110 Merriam, KS 66204 913-632-9200

18

6 Shawnee Mission Health [ 14 Shawnee Mission [ PT Solutions Primary Care — De Soto Life Dynamics Health & 8960 Commerce Dr., Suite 4E Wellness Building De Soto, KS 66018 9120 W. 75th Street 913-789-3961 Merriam, KS 66204 14 Shawnee Mission 913-676-7778 [ SportsCare, 913-676-7778 Primary Care — Prairie Star 23351 Prairie Star Parkway 7 Center for Pain Medicine [ Suite A245 7315 Frontage Road, Suite 140 Lenexa, KS 66227 Merriam, KS 66204 913-676-8630 913-676-2370 14 Shawnee Mission [ 8 CorporateCare Lenexa [ Health — Prairie Star 9040 Quivira Road Building A Lenexa, KS 66215 23351 Prairie Star Parkway 913-492-9675 Lenexa, KS 913-676-8500 k Hand Specialty Center 8 Centra Care Shawnee [ k Therapy Specialties Mission Urgent Care k Center for Pain Medicine 9040 Quivira Road Lenexa, KS 66215 913-789-4099 Building B 23401 Prairie Star Parkway 9 Shawnee Mission [ Lenexa, KS Primary Care — Lenexa 913-676-8500 k Bariatric Surgery 8700 Bourgade, Suite 2 k Emergency Department Lenexa, KS 66219 k Surgery Center 913-676-8400 k Imaging Center k Wound Care Center 10 CorporateCare [ North Kansas City 15 CorporateCare 2025 Swift [ North Kansas City, MO 64116 Lee’s Summit 816-221-0058 805 NE Rice Road Lee’s Summit, MO 64086 11 Shawnee Mission [ 816-554-1518 Primary Care — Internal 16 Centra Care Shawnee Medicine & Pediatrics [ 5420 W. 151st Street Mission Urgent Care Leawood, KS 66224 9099 W. 135th Street 913-632-9675 Overland Park, KS 66221 913-549-4242 12 Shawnee Mission [ Primary Care — Shawnee Crossings 6815 Hilltop Road, Suite 100 Merriam, KS 66226 913-632-9600

17 Centra Care [ Shawnee Mission Urgent Care 14744 W. 119th Street Olathe, KS 66062 913-839-1759 18 Shawnee Mission [ Primary Care — Blue Valley 7840 W. 165th Street, Suite 210 Overland Park, KS 66223 913-373-2230 18 Shawnee [ Mission Health — Overland Park 7820 W. 165th Street Overland Park, KS 66223 913-373-1100 k Emergency Department k Imaging Center

Medical Office Building 7840 W. 165th Street Overland Park, KS 66223 k Primary Care k Therapy Specialties k Women's Imaging Center 19 Shawnee Mission [ Primary Care — Prairie Village 7301 Mission Road, Suite 320 Prairie Village, KS 66208 913-632-9880 20 Centra Care Shawnee [ Mission Urgent Care 11245 Shawnee Mission Pkwy Shawnee, KS 66203 913-268-4455 21 Shawnee Mission Primary [ Care — Deer Creek 6240 W. 135th Street, Suite 150 Overland Park, KS 66223 913-632-9500

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