Health

January 25, 2011

Health The Examiner

• Tracey Shaffer Nutrition needs change as you age.

– Page 10

Staying FIT Senior citizens have lots of exercise options | Pg. 12 Adam Vogler/The Examiner Michelle Pena leads a group of seniors through her Wake Up Workout class at the Palmer Center in Independence. The senior center offers several fitness programs and facilities.

wellness 2-6 • INSPECTIONS 14 • CaLENDAR 4, 7 • NUTRITION 10-11 • LARRY JONES When it’s time to remove snow, do it safely. – Page 2

Page 2 Tuesday, January 25, 2011

wellness

Removing snow safely Looking out your window and seeing mounds of snow can give you a headache. You know you need to get the shovel out and get to work. Muscle soreness, back strains and heart attacks are just a few problems associated with shoveling snow. Snow is heavy and can put a strain on the body causing strains, sprain and much worse.

Shoveling snow is like any other exercise.

You need to warm up the muscles to avoid pulls and strains. Walk or march in place for a few minutes. Warm up the arms and upper back.

Once you get outside and start shoveling, stand with your feet apart about hip width for better balance, and keep the shovel close to the body. As you lift the shovel bend the knees and tighten the stomach muscles. This will protect the lower back. Always face the direction where the snow will be going. Many back injuries occur when you twist to throw the snow off the shovel.

There are other considerations when getting ready to shovel snow. If you smoke, you need to delay having a cigarette. Like cold air, tobacco constricts blood vessels making them smaller. The combination can be dangerous. Avoid caffeinated products before going outside. Caffeine increases the heart rate and causes blood vessels to constrict. Blood flow to muscles is decreased making shoveling harder.

Water is best. Stay hydrated in cold weather, just like you would in hot weather.

Dress in layers for better warmth. Include a hat and something to cover your neck. Shoes should have slip-resistant soles to avoid falls.

There are safety tips for shoveling, removing ice and using a snow blower. According the U.S. Consumer Products Safety Commission, more than 118,000 people are treated in hospital emergency rooms, doctor’s offices, clinics or other medical settings for injuries that occurred while shoveling snow or removing ice. In addition, more than 16,000 people were injured using snow blowers. Follow these safety tips to avoid injuries.

■ When shoveling snow pace yourself.

Snow removal is a vigorous activity. If you experience chest pain, shortness of breath or other signs of a heart attack, stop and call 911.

■ Use a shovel that is comfortable for your height and strength. Push the snow rather

Larry Jones Larry Jones is director of the Independence Health Department. than lift the snow. If you must lift the snow, use your legs. Do not bend at the waist. Shovel often. It is easier to shovel 2 inches of snow several times than 10 inches of snow one time.

If you must wait until the snow ends, shovel the snow in layers to avoid lifting snow that is too heavy for you.

When walking on an icy surface, watch out for black ice. The almost invisible ice accumulates on any type of surface including decks, steps and sidewalks. Black ice is a major reason for falls since it is hard to see. Using rock salt is an effective way to melt ice or snow, but it is corrosive. Magnesium chloride is less damaging and works well.

■ Before using any ice melting product, read the label. Many chemicals are harmful to animals and plants.

■ You can also use bird seed, kitty litter or cracked corn for traction. Remember, these products do not melt ice.

When using a snow blower, always make sure that your vision is not blocked by a hat or scarf. Do not leave the blower unattended.

If snow jams the snow blower, turn the engine off before removing debris.

■ Keep hands and feet away moving parts.

Do not remove shields or guards.

■ The machine and blades will recoil when turned off.

■ The engine becomes hot and can burn.

■ Watch the snow blower cord. Be aware of the cord at all times.

Whether you remove snow or ice, follow simple rules to avoid injury. And remember, it doesn’t have to be done all at once. Take your time and be careful.

Tuesday, January 25, 2011 Page 3

wellness

Pay attention to your heart’s health Statistics might just shake perceptions of cardiac disease

By Daniel Dunker, MD, Cardiologist with St. Mary’s Medical Center

It’s nearly February and that means we’re seeing a lot of hearts in store displays. While many of us think of valentines in February, it is also American Heart Month. Let’s consider using those hearts on display as reminders to pay attention to our own hearts-the one beating 100,000 times a day, keeping us alive.

Despite advances in cardiac care, heart disease remains the number-one cause of death for men and women in this country. Health

care providers need to continue to raise awareness. There are still many who view heart disease as a “man’s” disease. Polls show more women think their risk of breast cancer is higher than their risk of heart disease. Statistically, one in eight women will develop breast cancer in her lifetime; one of two DUNKER will have heart disease; one of four will die from it.

Perhaps because Americans are heavier than ever and moving less, heart disease seems to be developing in younger people. While one person can’t change a trend, you do have a lot of control over your own risk of heart disease.

The first step in heart health is deciding to take responsibility for it. Commit to a healthier lifestyle. Start with something simple, such as reading food labels and avoiding things high in sodium and trans fats. Commit to walking somewhere every day-even if it’s just around

the block. Add fruits or vegetables to every meal. After those become a habit, add another small step. It won’t be very long before you feel better and soon a healthier lifestyle will become second nature.

Last year, the American Heart Association released the seven secrets to a long life. They are listed at right.

While most of us recognize that these are things we all should do, there now is solid research showing that keeping these seven secrets will add years to our lives. I suggest that keeping them will also add quality to our lives.

This February, assess your heart health.

Find out what your numbers are-cholesterol level, blood pressure, blood sugar, weight and body fat.

The Carondelet Heart Institute can provide a personal heart screening for $35. Knowing what your numbers are can help you identify your risk factors and then, with your physician work out a plan to reduce the risk and monitor progress.

To schedule a personal heart health screening, call 816-9-HEARTS (816-943-2787).

FYI

7 secrets to long life

n Don’t smoke n Keep a leaner physique n Exercise n Eat a healthy diet n Keep cholesterol in check n Keep blood pressure in check n Keep blood sugar in check

Page 4 Tuesday, January 25, 2011

health

healthCALENDAR Items for the Health Calendar may be e-mailed to jill.ritchie@examiner.net or mailed to: The Examiner, P.O. Box 459, Independence, Mo. 64051, attention Jill Ritchie. The following items are for Jan. 26 through Feb. 1, unless otherwise stated.

Spotlights

Independence DIABETES STORE TOUR TUESDAY, 10 to 11 a.m. at Noland Road Hy-Vee; or 4 to 5 p.m. at 23rd Street Hy-Vee, at customer service desk. Take a trip through the aisles and learn which foods you should eat to help control blood sugar. Free. Call 510-5694.

Kansas City MISSOURI LEAGUE FOR NURSING INC. workshop, 8:30 a.m. to 3:45 p.m. Feb. 4, St. Luke’s Northland. Topic: Customer service ­– Impact on retention. Cost, $125 for members; $160 for nonmembers, and an addition $15 if registering on-site. To register, call 573-635-5355 or visit www.mlnmonursing. org.

Addiction groups

Independence Straight Talk, Narcotics Anonymous, 8 p.m., Tuesday, Thursday, Friday, First Baptist Church.

Narcotics Anonymous Help Line: 531-2250.

Living Free – Al Anon meeting, 7:30 p.m.

Wednesday, 1723 Appleton Ave. 461-0039.

Blue Springs ALCOHOLICS ANONYMOUS, meetings available daily, most sessions are closed, and there are beginner meetings also, 1428-B W. U.S. 40 (behind Betty’s Diner).

There is a total of 29 meetings per week. For times, call 228-7921.

CHAPEL HILL AL-ANON, 6:30 p.m. Monday, Wednesday, Thursday; 9 a.m. Saturday, 1428-B W. U.S. 40 (behind Betty’s Diner).

BLUE SPRINGS ALATEEN, 3 to 4 p.m. Sunday, 1428-B W. U.S. 40 (behind Betty’s Diner).

Raytown NEW DAY AL-ANON, 10 a.m. Wednesday, Blue Ridge Trinity Lutheran Church. 353-5446.

Yourtake

Wake Up Workout, 9 a.m. Monday, Wednesday, Friday, The Palmer Center. 325-6200.

Walk to the Beat, 8 a.m., Monday-Friday, Fairmount Community Center. 254-8334.

PEPPI exercise classes, 10:15 a.m. Monday, Wednesday, Friday, The Palmer Center. Free. To register, 325-6200.

PEPPI exercise classes, 9 to 10 a.m. Monday, Wednesday, Friday, Fairmount Community Center. To register, 254-8334.

PAVEMENT POUNDERS 9:15 to 9:45 a.m. Tuesday, Friday, The Palmer Center. 325-6200.

SITTIN’ FIT chair exercises class, 10:30 a.m.

Tuesday, Thursday, The Palmer Center. Free. 325-6200.

STRETCH AND TONE, 9 a.m. Tuesday, Thursday, The Palmer Center. Cost, $1. 325-6200.

ZUMBA GOLD, dynamic workout to Latin and international rhythms, 10 to 10:45 a.m. Wednesday, Palmer Center. Cost, $2. 325-6200.

TAI CHI by the Three Dragons Way, 6:30 to 8:30 p.m. Wednesday, Sermon Center. Cost, $35 for a fourweek session; $40 for a 5-week session. 325-7370.

WALK TO THE BEAT, 2 to 3 p.m. Friday, The Palmer Center. Free. 325-6200.

Blue Springs Swimnastics, 9 to 10 a.m. Monday, Wednesday, Friday; 8 to 9 p.m. Monday, Wednesday, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0137.

Therapeutic swim, 10:15 to 11:15 a.m., Monday, Wednesday, Friday, Centennial Pool-Plex.

Cost, $3.75 per visit. 228-0137.

What has Boy Scouting taught you about health and wellness?

(All are Scouts attending the weekend Klondike Derby)

Andy Sexson, 12 Bridger Middle School, Independence “It has taught me that when we are on a trail and someone falls and breaks a leg, I know how to treat it and know all of the procedures on how to fix it.”

MORE ON PAGE 7

Influenza and Pneumonia Vaccines Now Available at Fifty Plus Pharmacy (While Supplies Last)

Influenza Vaccine for cash paying customer

Bereavement groups

- $33.90

Blue Springs Widowed Persons support group, 7 to 8:30 p.m. Monday, St. Mary’s Medical Center, Annex A. 2240677 or 229-8093.

Independents Singles Ministry grief support group, 7 p.m. Tuesday, First United Methodist Church. 228-3788.

Adult Bereavement support group, sponsored by St. Mary’s Medical Center, 1:30 to 3:30 p.m. several times throughout the year, Vesper Hall. To register, 655-5490.

Grief support group for children, 7 p.m.

Thursday, St. Mary’s Home Care Services office.

Other Infant loss group, sponsored by Carondelet Health. 655-5582.

Doni Border, 10 Trailridge Elementary School, Lee’s Summit “First aid is very crucial to every hiking trip.”

Pharmacy Savings Club -

$25.00

Fully certified pharmacist immunizer on staff most days.

Join Today!

Call for details or appointment

816.461.6546

Fitness

Independence Gentle Tai Chi for those 50 and older, 6 p.m.

Monday, The Palmer Center. Free. 325-6200.

LOW IMPACT EXERCISE, 9 a.m. Mondays, Wednesday, Friday, Fairmount Community Center.

254-8334.

Crosstrainer aerobics, 9 to 10 a.m., Monday, Wednesday, Vesper Hall. Cost, $2.50 per class.

228-0181.

Prenatal and postnatal exercise classes, 9:45 a.m. Monday, Wednesday, Friday, 300 N.W. Mock Ave. 655-5400.

Weight room for ages 50 and older, 8 a.m. to 5 p.m. Monday, Wednesday, Friday, 8 a.m. to 9 p.m.

Tuesday, Thursday, Vesper Hall. Cost, $10 per month; $2 per visit; $96 for a year. 228-0181.

Yoga — For beginners and beyond, 2 to 3 p.m. Tuesday, Thursday, Vesper Hall. Cost, $2.50 per class. 228-0181.

YOGA-GENTLE FLOW, 6:45 to 8 p.m. Tuesday, Vesper Hall. Cost, $8 per visit, $48 for six classes. 2280181.

Tai Chi, 8:30 to 10 a.m. Tuesday, Vesper Hall. Cost, $2.50. 228-0181.

Stretching exercise, 10 to 11 a.m., Tuesday, Thursday, Vesper Hall. Cost, $1.50. 228-0181.

ARTHRITIS FOUNDATION EXERCISE PROGRAM for older adults, 10:30 to 11:15 a.m. Wednesday and Friday, Vesper Hall. Cost, $1 per session. 228-0181. weight room orientation, 10:15 a.m.

Wednesday, Vesper Hall. Free. 228-0181.

Stretch AND TONE, 9 to 10 a.m. Friday, Vesper Hall. Cost, $2.50. 228-0181.

AQUA-AEROBICS, noon to 1 p.m. Saturdays, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0137.

Healthy U

Get Educated About Your Health.

50 PLUS PRESCRIPTIONS 211 W. Lexington • Independence, MO 64050

Zach Dailey, 12 Bridger Middle School, Independence “No matter what you’re doing, especially if you’re camping, you want to have a first aid kit. If someone gets burned, I know how to treat the burn.”

– Adrianne DeWeese

Tuesday, January 25, 2011 Page 5

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wellness

Health by the cup Why coffee, organic eggplant and more can help your body

Drink to your health New studies show that drinking one cup of coffee daily lowers your risk of early death by 37 percent. Drink two, and you’ll reduce your risk of death from heart disease by 25 percent. Three cups will lower your risk of Alzheimer’s and dementia by 65 percent, and if you can drink four, you’ll be 56 percent less likely to develop type 2 diabetes.

Hearing loss One out of every six people experiences hearing loss. The worst part: It’s a result of everyday noise, such as loud restaurants, sports games and even the sound of a movie theater, according to the National Institutes of Health.

Lower your risk by wearing ear plugs whenever you’re in a noisy environment.

PHOTOs BY STOCK.XCHNG

Lose the weight and fight the flu It’s flu season again, which means it’s time to lose some weight. University of North Carolina researchers studying mice’s reaction to the flu found that all the skinny ones survived, but 25 percent of the heavier ones died. The scientists believe the extra pounds may limit immune-cell memory, making it harder to fight the flu.

Sun attack

Keep the table clear

You may think you’re free from the sun’s rays now that they’re hiding behind cold clouds. But a recent study by Saint Louis University scientists finds that UVA rays can seep through your car window and cause skin cancer.

In fact, the study finds that 56 percent of the head and neck cancers in men were on their left side – which is the driver’s side.

So before driving, make sure to apply sunscreen.

Want to lose a few pounds? Try moving the serving dishes away from your dinner table. A recent study from Cornell University found that when people serve themselves from the counter or the stove — instead of from the table — they eat up to 35 percent less. The researchers believe that when you have to get up from the table, you’re more likely to think about whether you’re still hungry.

Hop on the machine

Go organic

If you’re looking for a great workout, look no further than the elliptical machine. It’s easier on your knees than running, and a new study from University of Nebraska researchers found that it burns as many calories as running on the treadmill at the same level of intensity.

Here’s another reason you may want to invest in organic food: Spanish researchers found that organic eggplants have 30 percent more disease-fighting antioxidants than those that have pesticides. Add eggplants to the list of kiwis and potatoes that are more nutritious organic than not.

Tuesday, January 25, 2011 Page 7

health

healthCALENDAR FROM PAGE 4 Raytown Tai Chi, 11 a.m. Thursday, Elliott Place Retirement Community. Free. 313-6800.

Kansas City WALK AND TALK, 7 to 10 a.m. Monday-Friday, Ascension Lutheran Church, 4900 Blue Ridge Blvd.

358-1919.

PACE (People with Arthritis Can Exercise), 10:30 to 11:30 a.m., Tuesday, Thursday, Truman Medical Center-Lakewood. 373-4415, Ext. 1175.

Miscellaneous

Independence MATERNITY UNIT TOURS, Centerpoint Medical Center. Call 751-3000 for dates and to register.

VISITING NURSE, Friday, Fairmount Community Center. They will check blood pressure, glucose levels and answer general health questions for seniors. 2548334.

Food handler/manager permit training classes, food handler classes, 3:30 p.m. Thursdays at Truman Memorial Building, 1 and 3:30 p.m.

Wednesdays, Independence Health Department. There is a fee. To register, 325-7803.

Blue Springs EYE GLASSES ADJUSTMENTS, sponsored by Blue Springs Optical, 10:30 to 11:30 a.m. first Tuesday, Vesper Hall.

Break Time Club, sponsored by Shepherd

Center of Blue Springs, 9:30 a.m. to 2:30 p.m.

Wednesday, Timothy Lutheran Church. For older adults with some physical and/or mental limitations.

A donation of $10 to the cost of the program is suggested. 228-5300.

Prenatal/Infant/Child programs

Independence WIC NUTRITION PROGRAM, for women who are pregnant, breastfeeding or gave birth less than six months ago, 404-6460 or 257-2335.

Blue Springs WIC NUTRITION PROGRAM, for women who are pregnant, breastfeeding or gave birth less than six months ago, 220-1007.

Blue Springs/Lee’s Summit Tough Love support group, for families dealing with unacceptable adolescent behavior, 7:30 to 9:40 p.m.

Tuesday, First Christian Church. 913-492-1200.

Moms & Moms-to-be prenatal and postnatal class, 4:30 p.m., Monday-Friday, Family YMCA. 224-9620.

Kansas City WIC NUTRITION PROGRAM, for women who are pregnant, breastfeeding or gave birth less than six months ago, 404-9740 or 923-5800.

Support groups

Independence Domestic violence group for men, 6 to 8

p.m. Monday, Family Conservancy of Eastern Jackson County. 373-7577.

GRAY MATTER: Traumatic Brain Injury support group, 7 p.m. Tuesday, Comprehensive Mental Health, Independence. Call Dawn Tish, 254-3652, Ext. 746.

Parkinson’s Recovery information group, 1:30 p.m. Thursday, The Salvation Army Center.

VOID (Victims Of Impaired Drivers), 6 to 7 p.m. business meeting; 7 to 9 p.m. support meeting, second Friday, Walnut Gardens Community of Christ, 19201 R.D. Mize Road. Call 816-536-2853.

Caring Communities Divorce and Step Family, 6:30 p.m. once a month, days vary, Blue Hills Elementary School. 796-6290.

Blue Springs Overcomer’s Outreach 12-step, 7 to 8 p.m.

Monday, Blue Springs Assembly. 229-3298.

St. Mary’s Medical Center Stroke, 6 to 7:30 p.m. Tuesday, Ponderosa. Call Debbi Riess Roam, 655-5687.

CANCER support group, 6:30 p.m. Wednesday, First United Methodist Church, Room 100. Call 2298108.

Eastern Jackson County Lupus, 7 to 8 p.m.

Wednesday, St. Mary’s Medical Center. Call Maureen Flanagan at 350-0913.

BreathEasy, Respiratory Disease, 7 p.m.

Wednesday, St. Mary’s Medical Center. 228-5900.

PARENTS OF NICU BABIES, 6:30 to 8 p.m.

Thursday, St. Mary’s Birthing Center. Moms delivering

at other facilities are welcome. 655-5574, option 5.

Breastfeeding, offered by St. Mary’s Medical Center, 10 a.m. Thursday, 206 Mock Ave., Suite 101.

655-5574.

CHRISTIAN 12-STEP RECOVERY PROGRAM, 7 p.m. Friday, Blue Springs Christian Church. Call Steve, 229-7311, Ext. 243.

Lee’s Summit Cancer, 3 p.m. Wednesday, Lee’s Summit Hospital meeting room. 751-2929.

Parkinson’s Disease, 10 a.m. Wednesday, Places Restaurant and Cafe Banquet Room. 347-2845.

Women’s Issues

Blue Springs Mom to Mom Lunch Club, a support group for new moms, 1 to 2 p.m. Tuesday, St. Mary’s Medical Center Professional Building, 300 Mock Ave. 655-5585.

Independence Women’s Empowerment Groups, sponsored by the Child Abuse Prevention Association (CAPA), 6:30 to 8:30 Monday. For locations, call Karen Costa, 252-8388, Ext. 16.

Other Hope House Inc. weekly support groups, open to any female who has been or is now involved in an abusive relationship. For times and location, call the hotline at 461-4673.

– Jillayne Ritchie

Magnifiers Make a BIG Difference!

Improve your quality of life and keep your independence with magnifying vision aids from Nagel’s Low Vision Resource Center.

Our showroom includes a wide variety of products to improve household or business activities for those who are visually impaired.

A Beacon of Hope for the visuAlly iMpAireD

since 1986.

NAGEL’S LOW VISION RESOURCE CENTER www.nagelsvisualaids.com

(816) 833-2444 Please call Beth for more info.

2400 S. Lee’s Summit Road, #130, Indep., MO 64055 HOURS: Tues-Fri 10-4:30. Sat. & Evenings by Appt. dougnagel@nagelvisualaids.com

Page 8 Tuesday, January 25, 2011

health

Alzheimer’s:

No cure, no preventative yet, but scientists are working to help those who are entering the sunset of their lives • Semi-private & private suites • Skilled unit: Express Recovery • LTC beds now available • Contracts with most insurance agencies • Same day evaluations, if you arrive before 3:30pm • Amenities include theatre & beauty/barber shop • Skilled rooms, include TV, phone & cable • Vibrant activities for our residents

Contact Admissions at 816-257-2566

1800 Swope Dr • Independence, MO 816-257-2566

Ronald Reagan called it ‘the long good-bye.’

Scientists call it Alzheimer’s Disease. Five million Americans and their families are affected.

Because we live longer and have improved methods of diagnosis, the numbers continue to increase annually. Alzheimer’s Disease, what do you know, T or F? 1. More women are affected than men.

2. Treatment generally reverses symptoms.

3. 50 percent of those over age 85 have Alzheimer’s.

Alzheimer’s is a progressive, degenerative brain disease causing loss of memory and thinking skills and changes in behavior. It is the leading cause of dementia in those over age 65. Scientists do not know what causes it.

But they generally agree that the characteristic changes in the brain occur years before symptoms develop.

In 1906, Dr. Alois Alzheimer, a German physician, first reported the case of a 51-year-old woman with dementia. At autopsy her brain cells (neurons) appeared to be tangled and covered with plaques.

Protein deposits are now known to cause plaques and tangles affecting the neurons. Loss of production of acetylcholine, a transmitter which is critical for neuron communication, is also characteristic of Alzheimer’s.

The Alzheimer’s Foundation of America reports that expenses related to the disease exceed $100 billion annually. Businesses lose $60 billion annually in lost productivity of primary care givers and insurance.

Although Alzheimer’s may strike one in their 30s or 40s, it is most commonly diagnosed after age 60. The National Institute on Aging reports that every 5 years after age 65 the prevalence of Alzheimer’s doubles.

Alzheimer’s cannot be prevented. Age is the most significant risk factor. More women have Alzheimer’s than men primarily because they live longer. Genetics plays a primary role, and those with a family history of the disease are at increased risk.

Alzheimer’s Disease is the sixth leading cause of death in the United States, according to the CDC. Most victims live an average of 8-10 years after diagnosis. As victims become more frail, they are more susceptible to serious illnesses such as pneumonia.

Alzheimer’s is diagnosed through medical

Lori Boyajian O'Neill Sports and wellness Dr. Lori Boyajian-O’Neill can be contacted at lori.boyajian-oneill@hcahealthcare.com.

interview, clinical examination, special tests to assess memory and thinking skills and imaging studies.

There is no cure for Alzheimer’s. There is no treatment that will stop or reverse the progression of the disease. There are several drugs used to improve memory and problem-solving skills. These drugs are variable in their effectiveness but research provides the promise of improved treatments.

Persons with Alzheimer’s may benefit from behavioral therapy designed to help them maintain organization and personal safety.

Caregivers can find support and information through organizations such as the Alzheimer’s Association Heart of America Chapter at www. alz.org or 913-831-3888.

Research provides hope for victims and their loved ones. The University of Kansas Medical Center’s KU Alzheimer and Memory Program (KU-AMP) is highly respected for innovative and leading edge research (www.kualzheimers. org or 913-588-0555).

On Nov. 5, 1994, Ronald Reagan, in a letter to the American people, disclosed his diagnosis and his fears. He stated, “I now begin the journey that will lead me into the sunset of my life.’

He died 10 years later at age 93. In his letter he wished he could, “spare Nancy from this painful experience.”

Kansas Citians are fortunate to have exemplary neurologists and support services available to provide care and comfort to ease the pain of their difficult journeys.

Answers: 1. T 2. F 3. T

Tuesday, January 25, 2011 Page 9

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nutrition

Aging well with good nutrition With the American elderly population growing at the fastest rate of all age groups, it makes good sense to think about the nutrition needs of the aging. Many fail to get the nutrition necessary to meet their needs. This could be due to a fixed income, lack of transportation or social support, lack of understanding, depression, chewing problems, medications or taste alterations. A poor diet contributes to poor health and poor quality of life, but many diseases that we face in old age are controlled with a proper diet.

Take a few minutes to review the special needs of aging. If you’re in this age group or hope to be some day, read on and think about your eating habits. If you know of someone – a neighbor or relative – who needs some help or attention, consider taking the time to assist him or her in getting better nutrition.

The concept of nutrient density is important to understand. You may know that human metabolism, or the way that we use energy (calories) in the body, slows down with age.

What that means is that we can’t afford to eat as many calories in old age as we did when we were teenagers. Nutrient density, or nutrients per calorie, should increase in the foods we choose as we age. To illustrate this, consider the difference between a snack of apple pie versus a fresh apple. The pie has lots of added sugar, fat and calories. We get the benefit of fruit and fiber by eating the fresh apple at a fraction of the pie’s calories. If you choose to get your fruit servings from apple pie, you will either get too many calories (and gain weight) or you will sacrifice other foods in your diet to avoid gaining weight. This will eventually lead to poor health from poor nutrition. To make healthy dietary choices, choose foods that are nutrient-dense – lots of value in relatively fewer calories.

Guidelines for choosing the right foods as we age: n Get a wide variety of nutritious foods. n Eat 3 to 6 small meals per day. n Eat more fruits and vegetables. n Eat high-fiber cereals and whole-grain breads. n Drink adequate water and fluids. n For poor chewing, choose soft or ground foods n For poor taste sensation, try more spices and herbs. n If you can’t cook due to physical limitations, try microwaving prepared foods.

Tracey Shaffer Food for Thought Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. E-mail her at 1033dietitian@hy-vee.com. n If you are short on money, try buying low-cost foods like dried beans, rice and pasta.

You can shop the sales or ask for assistance from your church or synagogue. You may even qualify for food stamps with a limited income. n If you can’t shop, call your grocery store to see if it delivers.

Delectable Winter Salad Serves 6 8 oz. pineapple chunks 1 cup freshly squeezed orange juice 1 cup unsweetened apple juice 2 tbsp. honey (optional) 2 whole oranges 4 whole plums, pitted and diced 2 whole pears, chopped 2 whole McIntosh apples, chopped 12 whole dates, chopped 3 sprigs mint, for garnish 1/2 cup dried apricots Drain the pineapple, reserving the juice.

Put the pineapple juice, orange juice, apple juice and honey, if using, in a large serving bowl and stir.

Segment the oranges, catching any juice in the bowl. Put the orange segments and pineapple in the fruit juice mixture.

Add the chopped apples and pears to the bowl.

Stir in the plums, dates and dried apricots, cover and chill for several hours. Decorate with fresh mint sprigs to serve.

nutrition

Tuesday, January 25, 2011 Page 11

Boil soybeans for best effect Raw soy can cut body’s ability to absorb protein during digestion DEAR DR. BLONZ: We always enjoy edamame at Japanese restaurants and have begun boiling soybeans as a pre-meal snack with company. At a recent party, a guest told us that soybeans have chemicals that inhibit the body's ability to uptake and use proteins, vitamins and minerals.

They said that tofu and soymilk is the worst, but cooked or fermented soy is safe.

Is all this correct, and does boiling of the soybean in pods keep the inhibiting chemicals in the beans, thereby decreasing the amount of nutrients we get from the foods we eat? -- SM, San Francisco, Calif.

DEAR SM: Raw soybeans contain a trypsin inhibitor, trypsin being one of the key enzymes in the body that helps break down the long chains of amino acids in protein. Heat inactivates the trypsin inhibitor, so boiling or any form of cooking will do the job. Uncooked soy, found in soymilk or tofu, only become an issue if they make up a significant part of a diet where only limited amount of protein is being consumed.

This should not be much of a concern for our protein-rich culture.

Soy, along with other grains and legumes also contain phytic acid. This substance does have anti-nutritional properties that can bind with certain nutrients and inhibit absorption. This is a direct, physical effect that takes place in the digestive system, and the ability to bind is limited by the milligrams of phytic acid present.

Fermentation blunts this effect of phytic acid, and this can take place through such processes as yeast changing flour (that contains phytate) into bread, or soybeans being fermented into products such as natto or tempeh.

I have no problems with soy as a food, and we have soy products in our house. I do feel, however, that soy should not stand alone as the major protein in the diet. This is not unique to soy; I always encourage a basic theme that we

Ed Blonz ON NUTRITION Ed Blonz is a nutrition scientist and an Assistant Clinical Professor at the University of California, San Francisco. Send questions to: "On Nutrition," Ed Blonz, c/o Newspaper Enterprise Association, 200 Madison Ave., New York, NY 10016. For e-mail, address inquiries to: ed@blonz.com. should not depend on single foods. Having a variety of whole foods gives us a better shot at giving the body what it needs for good health.

DEAR DR. BLONZ: I know that they make salt iodized by adding a compound that contains iodine, but why are they adding other compounds such as calcium silicate and silicon dioxide? I have absolutely no problem with blood pressure, and use salt on occasion. Would I be better off using a natural salt, or a sea salt where these compounds are not used? -- BP, Sun City, Ariz.

DEAR BP: Table salt is composed of sodium chloride and it is very soluble in water, to the point that moisture in the room air will cause the salt crystals to stick together. Salt that clumps together has a hard time making it out of the shaker. Some choose to add dried rice or crackers to absorb moisture and keep things flowing. One production method is to use very small amounts of compounds such as calcium silicate and/or silicon dioxide. (Silicon dioxide is the same compound in sand and quartz crystals.) The decision of salt variety is up to you; you can opt for a free-flowing product, or one that needs a bit more of a shake or some added rice, to be dispensed. The anti-caking substances used on commercial salt products are harmless at the levels used.

Renew

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The dedicated Alzheimer’s Unit offers dedicated, caring and compassionate staff well trained to assist residents in living their lives to the fullest. We offer structured activities designed to maximize interaction with each resident. Personalized behavioral management designed to encourage participation in a calm environment. We provide semi private and private rooms, complimentary cable television, nutritionally balanced meals and rehabilitation services.

Long Term Care at Carmel Hills For those seeking short term medical and or rehabilitative services, we focus our efforts on working closely with patient and family and strive to achieve the most successful functional outcomes. Our nursing team is support by licensed therapists who provide physical, occupational, and speech therapies. This dedicated team works together to design individualized care plans tailored to each patients specific needs.

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Page 12 Tuesday, January 25, 2011

cover

Regular exercise is important for senior health

By MICHAEL GLOVER michael.glover@examiner.net It’s 10 a.m. on a Saturday. And it’s 10 degrees outside. The lingering snow refuses to leave.

Frank “Frankie” Zuchotra walks inside the 24 Hour Fitness in Independence.

Sure, blaming Mother Nature would be the easy way out of not working out. Too cold. Too early. It’s a Saturday. The roads still could be too slick.

Zuchotra is unfazed.

“Let’s do this,” he said.

Zuchotra is 68 years old.

He could be the face of a growing, aging population of Baby Boomers who, in their younger years, may have shunned exercise but now embrace it.

Perhaps their inspiration is a quote by the late comedian George Burns, who lived to be 100 years old. Burns has said “if I knew I was going to live this long, I would have taken better care of myself.”

The benefits of exercise, at any age, could be the modern day fountain of youth.

Zuchotra can verify. He’s figuratively drunk from that fountain.

‘She told me she didn’t want to bury me before I could walk her down the aisle.’

FRANK ‘FRANKIE’ ZUCHOTRA regular exerciser at 24 Hour Fitness

At age 54, Zuchotra was overweight. Not obese but not skinny, either.

“By about 35, maybe 40 pounds,” he said.

“My doctor said my cholesterol level had increased along with the blood pressure. That’s not a good combination you want to hear from a doctor.”

His daughter, Jamiee Zuchotra, served as his inspiration.

“She told me she didn’t want to bury me before I could walk her down the aisle,” he said.

Those words served as his epiphany.

Each January, millions of us make some sort of New Year’s resolution. … Save money, lose weight, spend more time with family, quit smoking, get healthy!

Make 2011 the year you stop fighting your hearing loss!

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Hearing is our most important sense because it affects our ability to communicate with others, and communication shapes every facet of our lives.

When we are able to communicate successfully, we are able to have meaningful relationships, learn from one another, express our thoughts and actively participate in our community.

Although not everyone has the ability to hear, every person deserves to be able to communicate! Make this year YOUR year!

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The next day, his 55th birthday, Zuchotra began to exercise for the first time in his life.

He started slow. “I began by walking. Just a couple of blocks a day. I kept upping the distance.”

Fitness trainers recommend a person start slow when beginning to exercise for the first time in years.

Now, he climbs onto a stairmill machine, which resembles stairs. But they move downward, forcing you to step up and up and up.

“I do about 2 miles on this, which takes about 20 minutes,” he said. “It really makes you sweat.”

Then he works out with free weights. He does three sets of bench presses, three sets of cable pulldowns and three sets of barbell curls.

But you don’t have to be an experienced workout guy such as Zuchotra to enjoy the benefits of exercise as a senior.

The Palmer Center and Fairmount Community Center, both in Independence, offer exercise classes for seniors. (See related box) The classes are low to moderate intensity with the purpose of getting seniors moving.

Seniors are not limited to just weight training or aerobic exercise. There are flexibility and balance exercises that could reduce the risk of injury from falls.

The benefits of exercise include improved mood, quality of sleep, energy and cognitive function. Exercise could decrease high blood pressure and increase bone density and muscle strength and possibly prevent certain types of cancers.

Zuchotra believes. He is living proof. Recently, a doctor checkup revealed his blood pressure and cholesterol has decreased. So has his waist.

“I’ve lost 40 pounds,” he said.

But simply exercising isn’t enough.

Jack LaLanne, the 96-year-old fitness guru who died Sunday, was called the “godfather of fitness.” He said that exercise is king and nutrition is queen.

Diets rich in whole grains like pasta and steel cut oats, along with plenty of fruits and vegetables must be included in a daily diet.

Increases in water must be there as well.

Dorothy Centenial, of Independence, has recently began exercising at 24 Hour Fitness.

She’s about three weeks into a workout where she lifts light weights, usually dumbbells and then lightly walks on a treadmill. It takes her about 35 minutes each of the three or four days she comes to the gym.

The biggest difference the 70-year-old has noticed, besides about 4 pounds less, is how her body, overall, feels.

“I’ve noticed that the aches don’t ache as much,” she said. “Oh, they’re there but not as bad.”

Also, she has more energy and the exercise has led her to an improved diet.

aging population

By 2030, the number of people in the U.S. 65 years or over will reach 70 million and people 85 years or lder will be the fastest growing segment of the population, according to the American College of Sports Medicine.

HOW MUCH EXERCISE?

To promote and maintain health, older adults need moderate intensity aerobic physical activity for at least 30 minutes five days a week or vigorous intensity activity for at least 20 minutes three days a week. Moderate means you feel warm and slightly out of breath and vigorous is when you feel out of breath and sweaty.

For resistance exercise, seniors can do a minimum of two days a week of working out with weights.

Area exercise classes for senior adults

PEPPI program, 10:15 a.m. Monday, Wednesday, Friday at Palmer Center in Independence Wake Up Workout, 9 a.m. Monday, Wednesday, Friday at Palmer Center Walk to the Beat, 8 a.m. Monday to Friday at Fairmount Community Center PEPPI weight training program, 9 to 10 a.m.

Monday, Wednesday and Friday at Fairmount Center.

FITNESS FLASHBACK

Fitness guru Jack LaLanne died Sunday at age 96.

In the 1960s his exercise program was a daily TV staple. You can watch old episodes on the Jack LaLanne website: http://www.jacklalanne.com/watch-jack/

Tuesday, January 25, 2011 Page 13

Are you caring for a loved one at home?

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Personal Care, Homemaker, Respite & Nursing Services Available

Page 14 Tuesday, January 25, 2011

health

Food service inspections l Jackson County

■ Original Pizza, 110 S.W. Missouri 7 – On Jan. 10, a cook was observed handling a ready-to-eat food with bare hands, corrected through discussion and demonstration.

■ Subway, 600 N.E. Coronado – On Jan. 11, a number of rodent droppings were found under the dry storage racks by the walk-in freezer.

There is clutter and non-functional items under the dry storage racks that is presenting a harborage condition.

■ Wal-Mart Supercenter, 600 N.E. Coronado – On Jan. 11, a number of rodent droppings were found along the wall around the mop sink and behind the dry storage racks in front of the dairy department walk-in cooler.

the maximum time allowed before an operator is required to clean a slicer or any other food contact utensil; it is 4 hours. Note: The same person reported that the slicer was not in operation this date for that period of time. A spray bottle of sanitizer was found on a counter near bread and single service plates, corrected.

■ Fazoli’s, 498 S. Missouri 291 – On Jan. 14, employee beverages without a lid and a straw were observed on shelves containing food and singleservice items in the kitchen, corrected.

■ Y-Leave Cafe and Vending North, 777 N. Blue Parkway – On Jan. 14, in a walk-in, inspectors observed two containers of cooked pasta stored below several cartons of whole raw eggs, corrected.

On a serving station, there were turkey, beef and other sandwich meats and cheeses that held at 51 to 56 degrees, discarded. This station uses ice to maintain temperature, to be effective, the ice must at least touch the bottoms of the food containers, or better, have the containers partially immersed in the ice.

Lee’s Summit

Raytown

The Jackson County Public Works/Environmental Health Division conducts inspections anywhere food is handled, prepared and served to the public for cities other than Independence.

Blue Springs

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■ Hy-Vee, 301 N.E. Rice Road – On Jan. 10, inspectors found spray cleaners on top of a freezer in the Chinese kitchen, and in the rear on a shelf with Chinese foods, corrected.

■ Wendy’s, 903 W. Chipman Road – On Jan. 12, a recently arrived food worker failed to wash hands when entering a food prep area, and after repeated touching of ears and hair, corrected.

Mayonnaise, whose packaging indicates that it is to be refrigerated, and cheese were found in the upper make up area of the west prep cooler at 56 degrees and 51 degrees, respectively. There were other indications that the cooler was not holding products properly; no use of this cooler for potentially hazardous foods until inspector can determine that it will properly hold them. There was a sanitizer spray bottle stored on top of a speed cart containing food contact utensils and tortillas, corrected.

■ Target – Deli, 1850 N.W. Chipman Road – On Jan. 13, the person in charge did not report

■ Carlito’s, 11541 E. 63rd St. – On Jan. 12, inspectors found pans of chili, rice, and beans held in the walk-in cooler, were not date-marked, corrected.

■ Jim G’s of Raytown LLC, 6640 Raytown Road – On Jan. 12, raw eggs were found stored above cheese and other ready-to-eat food in the walk-in cooler, corrected.

■ Circle K, 6024 Blue Ridge Blvd. – On Jan. 13, inspectors observed the thermometer on cheese/chili sauce dispenser was reading around 100 degrees, and the internal temperature of the chili was 105 degrees, discarded. Machine was removed from use until it could be repaired or a new unit obtained.

■ Eclipse Bar and Grill, 6512 Raytown Trafficway – On Jan. 13, a number of chemical spray bottles were found without labels, corrected.

■ Las Chili’s, 6210 Raytown Trafficway – On Jan. 14, a large amount of rodent droppings were found on the floors throughout the kitchen.

– Jillayne Ritchie

healthSHORTS

Group supports women concerned about heart health A new support group for women with heart conditions and concerns will meet at 6 p.m. Jan.27 at the Lee’s Summit Medical Center.

Petro Branson, a heart condition survivor, has started the group that gives women a chance to share their stories and provide support. Also, the group will gain information from medical professionals who will speak at the meetings.

For more information, contact Branson at lbranson@kc.rr.com or 816-524-5076.

St. Mary’s takes part in trial of congestive heart patients A three month trial at St. Mary’s Medical Center revealed that information and education provided to congestive heart failure patients at discharge greatly affects whether they will be readmitted within 30 days.

The trial was part of the nationwide Project RED (Re-Engineered Hospital Discharge) initiative spurred by Boston Medical Center after they studied its discharge process, according to a release

by St. Mary’s.

The study showed that errors at discharge often lead to patients being readmitted within 30 days.

The remedy is being an advocate for each patient by providing patient education and creating a plan that is easy for the patients to read and understand, according to Dr. Shawn Zembles, a registered nurse.

– Michael Glover

Tuesday, January 25, 2011 Page 15

health

Is it safe to split pills?

For a variety of reasons, people split their medications, usually in half. A common reason is to save money.

Frequently, smaller doses cost as much as larger doses. Therefore, a 25-milligram tablet costs as much as a 50-milligram tablet. If the patient's medication dosage is 25 milligrams a day, a person can split 50-milligram tablets and have twice as many tablets for the same price.

Another reason is that sometimes the dosage is 50 milligrams in the morning and 25 milligrams at night. If the person only has a 50-milligram tablet, it needs to be split.

Is splitting medications dangerous? The answer depends on the study you read.

A recent study showed that 33 percent of the split medications deviated from the recommended dosages by 15 percent. The weight of some of the split tablets was either too low or too high in 25 percent of the cases.

Similar weight disparities were also noted in prior studies. In those studies, the weights deviated from the expected norm between 9 percent and 37 percent.

Dr. Murray Feingold Dr. Murray Feingold is the physician in chief of The Feingold Center for Children, medical editor of WBZ-TV and WBZ radio, and president of the Genesis Fund. The Genesis Fund is a nonprofit organization that funds the care of children born with birth defects, mental retardation and genetic diseases.

However, other studies have shown patients who were treated for hypertension or high cholesterol and who split their medications. They did not have any increase in their blood pressure or cholesterol levels, thus assuming that

they got the necessary therapeutic dose.

The Food and Drug Administration does not generally recommend tablet splitting. But the FDA has approved the splitting of certain medications, though not many. If splitting is approved, the approval notice is listed in the drug's professional prescribing information.

Some tablets can be split easier than others.

It is obviously easier to split a scored tablet than an un-scored one. It is also more difficult to split smaller tablets and those with unusual shapes.a Capsules and time-released drugs should not be split. Also, studies have also shown the elderly have more difficulty splitting tablets.

To split or not to split, that is the question.

If it is not essential to split the tablet, then, according to the FDA, it is better not to split.

But, from a practical point of view, if not splitting means a person won't have enough medication, then splitting seems a reasonable alternative.

If you do need to split your medications, discuss it with your physician or pharmacist.

Health watch

New research: Women with MS may carry gene Women who have multiple sclerosis are more likely to have a gene associated with the disease than men. Research has shown that the number of people diagnosed with MS has been rising, and the rate has been rising faster for women than for men. The cause of MS is not known, but evidence suggests that it is triggered by environmental factors in people who are genetically susceptible to the disease. – American Academy of Neurology

Did you know?

Men are nearly four times more likely to commit suicide than women. – CDC.gov

Health tip To ensure that your family eats breakfast in the morning, pack meals to go with a banana, a bag of trail mix and a carton of milk.

-- EatRight.org

Page 16 Tuesday, January 25, 2011