Health by The Examiner

March 8, 2011

Health The Examiner

Well done

• TRACEY SHAFFER

Try edamame for delicious variety | Page 3

Nutra-Net founder Peggy Hausheer to receive the Human Services Award from the Jackson County Inter-Agency Council – Page 4

The Examiner file photo

• LARRY JONES Tips for eating right | Page 3

• NUTRITION 3 • FITNESS 6 • CALENDAR 7

Page 2 Tuesday, March 8, 2011

health

Mental illness is not as fleeting as fame Society still stigmatizes disorders By Shawn Willson, M.D. Psychiatrist St. Mary’s Medical Center

The recent antics of celebrities and their stints in and out of substance abuse may well be tabloid fodder, but the news can also be used as an opening to talk about addictions and mental health. It’s unfortunate that mental illnesses don’t get the attention they deserve. For some reason, our society places a stigma to mental illness that is not placed on other illnesses. No one thinks less of someone taking medication for a thyroid condition, yet taking an antidepressant is often seen as an indication of personal weakness. Mental health disorders have a biological basis and can be treated like any other health condition. But many people suffer in silence without seeking help because they fear they may be rejected or judged by others – and sadly, they may be right. There are many disorders than qualify as “mental illness” but among the most common (and those making headlines lately) are mood disorders – depression, mania and bipolar. While we all get “down in the dumps” sometimes, clinical depression brings feelings of sadness, loss, anger or frustration interfering with everyday life for an extended period of time, and it is usually much more debilitating. It’s estimated that 10 to 20 percent of American adults suffer from clinical depression each year. Many people who have bipolar disorder are first diagnosed with depression. In fact, I believe that about half of those diagnosed with a recurrent depression are bipolar. The reason may be that the “manic” side of bipolar disorder – the increased energy, heightened mood, etc. – feel good. They have a positive effect and people generally don’t seek treatment for those symptoms. It’s when the disorder swings to the depressed side that people look for help. Symptoms of bipolar disorder include: grandiosity, or the belief you’re better than those around you; decreased need for sleep; being easily distracted and the tendency to engage in “risky” behaviors such as drug and alcohol use, reckless spending or reckless sexual encounters. Even within a bipolar diagnosis there are

Shawn Willson, M.D. GUEST COLUMN distinctions – bipolar I and bipolar II. A person with bipolar I will have severe mood swings and psychotic symptoms such as hallucinations or paranoia. A person with bipolar II will have less severe mood swings, less pronounced symptoms for the list above and generally do function within their responsibilities, although usually with some kind of impairment such as tardiness, lack of organization, etc. It’s estimated that at least 2.5 percent of the adult population has bipolar disorder, and it seems the percentage is much higher among celebrities. Words like “creative,” “charismatic,” “engaging” and “driven” are often used to describe both types. Substance abuse is very common among people with bipolar disorder. In fact, 70 percent of people with bipolar disorder use alcohol or some other mood altering substance. It may be that those with the disorder are trying to “selfmedicate” to cope with life. Substance abuse may trigger or prolong bipolar symptoms or the behavioral control could be the result of a person drinking too much. One of my mentors told me “You can have fleas and ticks on the same dog,” which, of course, can make it more difficult to treat effectively. But we are learning more about mental illness every day. Technology and medical studies are helping us learn what happens in the brain of a person with mental illness. The take-home message is that depression and bipolar disorder can be treated effectively. Treatment of a medication combination that includes a mood stabilizer is usually very successful. But it’s important to remember that bipolar disorder is a lifelong and recurrent illness; people with the disorder need long-term treatment to maintain control their symptoms.

Tuesday, March 8, 2011 Page 3

nutrition

Eating right is easier than you think Many people sacrifice their health by making poor food choices, often because of time constraints and budget pinches. These days, people have many competing demands including time and food prices, affordable healthy foods like fruits and vegetables, medications, and bills. Eating right will maximize your health and actually save you money throughout the year. Think about it. You can fight cancer, diabetes, heart disease and stroke with a fork. A healthy diet will do all of this for you. Eating well along with being active and maintaining a healthy weight is your best defense against disease. The American Cancer Society, American Diabetes Association and the American Heart Association can help you eat your way to a healthier weight – and a healthier YOU! Eat at least five servings of vegetables and fruits each day. Does “five” sound like a lot? Serving sizes are actually smaller than you might think! ■ One medium piece of fruit ■ 1/4 cup of dried fruit

Larry Jones Larry Jones is director of the Independence Health Department. ■ 1/2 cup chopped, canned or frozen fruit ■ 6 oz. of 100 percent fruit or vegetable juice ■ 1/2 cup chopped, canned or frozen vegetables ■ 1 cup of leafy greens Focus on fruits and vegetables that have the most color. They’re generally the most nutritious. Choose whole grains over processed (refined) grains and sugars. ■ Choose whole-grain rice, bread, pasta and

cereals. ■ Not sure if it’s whole grain? Look for “whole wheat” or another whole grain as the first ingredient on the label. ■ Limit consumption of refined carbohydrates, including pastries, sweetened cereals, soft drinks and other foods high in sugar. Substitute healthier fats for not-so-healthy fats ■ Choose monounsaturated and polyunsaturated fats such as olive oil, canola oil and peanut oil. ■ Avoid trans fats, found in many margarines and baked goods. ■ Select lean cuts of meat (look for “round” or “loin”). ■ Trim excess fat from meats. ■ Choose low-fat and fat-free dairy products. ■ Choose poultry, fish and beans as alternatives to beef, lamb and pork. Watch your portion sizes No doubt about it -–our portion sizes are

Edamame, Asia’s super little bean It’s loaded with nutrients, tastes great and is low in calories If you haven’t tried edamame, now is the time to give them a shot. Edamame are immature soybeans grown in East Asia. They are a bigger and sweeter variety than the soybeans grown in most fields here in the Midwest. They look like a lima bean but are much sweeter. You’ll find edamame in the frozen vegetable or natural food section of your local grocery store. They’re even found in frozen vegetable blends, a great way to introduce the tiny bean. These super beans are the only beans that provide a “complete” protein and one-half cup serving has as much fiber as four slices of whole wheat bread and 11 grams of protein, both helping to control hunger. They are also rich in omega-3 fatty acids, folic acid, manganese and vitamin K. How do you eat edamame? Buy frozen – shelled or with their pods, thaw and eat. While some people like to eat the whole bean pod, the traditional way to eat edamame is to split the bean pod with your fingers and eat the small, green beans inside. They are simple to use and can be tossed in salads, added to soup

Edamame Hummus Serves 7

Tracey Shaffer Food for Thought

All you need: 1 cup edamame, shelled and cooked according to package directions 2 tbsp soybean oil 2 tbsp lemon juice 1 tsp chopped garlic 1/2 tsp ground cumin 1/4 tsp salt

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.

All you do: Process edamame, oil, lemon juice, garlic, cumin and salt in food processor for 30 seconds, scraping sides twice, or until smooth. Cover and refrigerate until ready to serve. Serve with your favorite pita chips, crackers, baguettes or vegetables.

or substituted for peas or lima beans in your favorite recipes. Try this soy-delicious edamame hummus – a fun treat for the entire family:

Nutrition Facts per serving: 90 calories, 7 g fat, (0g sat fat), 0 mg cholesterol, 120mg sodium, 4 g carbohydrates, 5g fiber, 0 g sugar, 3 g protein.

getting bigger and bigger, and unfortunately, so are our waistlines. Beware of portion distortion, and help trim down the number of calories you eat each day. Use these visuals to help you judge what a normal portion size is: ■ 1/2 cup of vegetables or fruit is about the size of your fist. ■ A medium apple is the size of a baseball. ■ A three-ounce portion of meat, fish or poultry is about the size of deck of cards. ■ A single-serving bagel is about the size of a hockey puck. ■ 1 1/2 ounces of cheese is the size of a pair of dice. ■ One tablespoon of peanut butter is about the size of the tip of your thumb. Healthy eating should be simple. Eat as many colors as you can, and calories consumed must equal calories burned. Think about gardening this spring. It is healthy food right in your own back yard and great exercise as well.

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Page 4 Tuesday, March 8, 2011

cover story

Agency award to go to Nutra-Net’s founder Peggy Hausheer is the founder of Nutra-Net in Independence, an organization that works to teach children and adults about proper nutrition. Among the group’s many projects is the ‘Whiz, Zip and Zap It’ cookbooks, a pictorial cookbook with a variety of simple and nutritious recipes. Hausheer has also served on the Community Services League Board of Directors, was a founding member of the Japanese Sister City Partnership, is a YouthFriend and is an officer for the Optimist Club. She is being recognized later this month by the Jackson County Inter-Agency Council as the recipient of the Human Services Award, which is given every year to a community member who has made an impact on human services.

How do you feel about receiving the Human Service Award? I am very honored to receive this award. I am somewhat surprised because what I do in the community is more about how I can help and less about how I will be rewarded.

Why did you start Nutra-Net? I was a member of the Community Services League board of directors and we were hearing problems that people were having because they did not know what to do with the commodities they were receiving. Many of the CSL staff would go on home visits and just see this food sitting around. A lot of people had no cooking skills so we wanted to teach them simple recipes that they could do at home.

What was the goal behind Nutra-Net? In the beginning, we wrote four cooking lessons. We had people who volunteered

The Examiner file photo

Visual instructions accompany written recipes in the Nutra-Net cookbook ‘Whiz, Zip and Zap.’ to help teach the recipes. We wanted to give them nutritious ideas to make with the food and help give them that confidence. Eventually, Nutra-Net spun off of the original CSL program.

Are you pleased with the success the organization has seen since it was started in 1986? I am very pleased with the fact that a nonprofit organization has survived this long. The pictorial cookbooks we created are useful for everyone, which is what we wanted. The recipes use simple equipment and are easy, good and nutritious. Those are the type of recipes we worked very hard to come up with.

Why is nutrition important to you? I think nutrition is very basic to all of us. Many people are not sure about it, but nutrition is important. If a child learns about healthy nutrition at an early age, that is something they will carry with them through life. They know they do not have to be afraid to try new things and can be more well versed in what is good for them to eat and what is not. It is important to make that emphasis and distinction.

Since you retired as executive director of Nutra-Net, do you remain active in the community? If so, doing what? I work with the Boys & Girls Club, which has sort of become my job after retirement. I have classes with them about the right types of things to eat, and we also do some crafts. I save fleece remnants throughout the year, and then we make scarves and other things out of them. I really have a lot of fun working with those kids.

In your career, what accomplishment are you most proud of? Getting the pictorial cookbook to print.

We worked for so many years on that cookbook that at first, it seemed like a far off dream. But it happened, and I am so proud of it. Now it has had multiple printings and it has helped so many people. We even worked at a clinic for about five years, where a lot of Hispanics went. They used the cookbook to learn English because they could see the picture and what words it was describing.

Are the dietary concerns that you had when you started Nutra-Net still present in the community? I still think diet and nutrition are a problem, mainly because we snack throughout the day. Children and adults ingest so many things with heavy salt and fat content that they don’t get a balanced diet. I think we need to start teaching young children, so we can instill those values in them.

How can families make nutrition more of a priority? Families need to sit down and eat meals together as many times as they can throughout the week. When you never sit down as a family, it is not good for your diet. I believe families are also more cohesive when they can eat together and have a good conversation with each other.

Why is being involved in the community important to you? I think it is so important to me because I didn’t think that I would ever be able to do any of these things. I have had multiple sclerosis for 46 years. I was diagnosed when my children were really young, so my initial goal was to raise them to adults. But I have done very well with the MS and have been able to get along fine. It has really been like a gift to me to be able to give back in so many ways. It gives you a different perspective on life. – Kelly Evenson

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fitness

Page 6 Tuesday, March 8, 2011

Exercise and pregnancy Physical activity during pregnancy is shown to promote health and well being and should be considered part of every routine pregnancy plan. Who should exercise? What exercise? How much? Exercise and pregnancy, what do you know, T or F? 1. Pregnant women have safely run marathons in first trimester. 2. Pregnant women are at higher risk for heat illness. 3. Walking is the only safe exercise during pregnancy. The American College of Obstetricians and Gynecologists recommends 30 minutes of physical activity daily. Overall benefits include enhanced sleep, increased energy and decreased aches and pains. Many who become pregnant are already avid exercisers and competitors and they ask, “Can I continue?” This can be a dilemma for athletes and physicians. Early in pregnancy a trained athlete may have no problem continuing sport. But, as the pregnancy proceeds and the body changes adaptations to type and duration of activity will be recommended. What is safe for mom and baby? For those who have been training before

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Lori Boyajian O'Neill Sports and wellness Dr. Lori Boyajian-O’Neill can be contacted at lori.boyajian-oneill@hcahealthcare.com. pregnancy, most activity is safe through the first and second trimesters. The third trimester involves changes affecting balance and increasing risk of falls. Activities including horseback riding, cycling and skiing should be avoided in the second and third trimesters. Cross-training with stationary bike or elliptical machine or swimming is safer. For the untrained, it is best to begin in the first trimester. An individualized exercise plan can be developed to meet personal goals. It should include stretching and aerobic activity. Walking or light running is safest on a flat surface. Begin with stretching large muscle groups such as trunk and legs. Walking or running can be done 5 minutes per day, increasing 5 minutes every week. Unless there is a history of strength training with weights, this activity should not be started during pregnancy. Exercise should not lead to exhaustion. A general guide is to exercise to the point at which one can still talk normally even though a little breathless. Pregnant women are at higher risk of heat-related illness, so increased fluids and avoidance of heat and high humidity are advised. There are obstetric conditions for which exercise is strongly discouraged, including vaginal bleeding; premature rupture of membranes and those with high risk of preterm labor. Those with high blood pressure, diabetes or other medical conditions require special consideration and exercise plan. Exercise should be stopped and physician notified for any dizziness, vaginal bleeding; uterine cramping; decreased fetal movement or any other symptoms. Exercise should be painless and fun. Exercise should be part of the prescription for pregnancy health right along with nutrition, iron, vitamins and other plans drafted by your physician. Pregnancy is normal and the body is designed to be active. If there is no medical reason to refrain from exercise, then do it, with your physician’s monitoring. Healthy mom. Healthy baby. Answers: 1. T 2. T 3. F

Tuesday, March 8, 2011 Page 7

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 March 9 through 15, unless otherwise stated.

1428-B W. U.S. 40 (behind Betty’s Diner). Raytown NEW DAY AL-ANON, 10 a.m. Wednesday, Blue Ridge Trinity Lutheran Church. 816-353-5446.

Spotlights

Blue Springs Widowed Persons support group, 7 to 8:30 p.m. Monday, St. Mary’s Medical Center, Annex A. 816224-0677 or 229-8093. Independents Singles Ministry grief support group, 7 p.m. Tuesday, First United Methodist Church. 816-228-3788. 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, 816-655-5490. Lee’s Summit Grief discussion group, 7 to 8 p.m. Thursday, Lee’s Summit Christian Church. Other Infant loss group, sponsored by Carondelet Health. 816-655-5582.

Blue Springs FREE HYPNOSIS SEMINARS – Stop Smoking from 6:30 to 8 p.m. today; Weight Loss Management from 6:30 to 8 p.m. Tuesday, A Healthy Change Hypnotherapy, 1133 W. Main St., Suite 203. To register, call Mike at 816-560-6903. The following fitness classes are offered through Blue Springs Parks and Recreation at Club 7 Fitness, 1241 S. Missouri 7. All classes are $40. To register, call 816-228-0137. BODYPUMP, 6:35 to 7:35 p.m. Thursdays March 10April 28; 8 to 9 a.m. Saturdays March 12-April 30; 9 to 10 a.m. Sundays March 13-May 1. BODYVIVE, 8 to 9 a.m. Wednesdays March 9-April 27; 9:05 to 10 a.m. Saturdays March 21-April 30. YOGA FLOW, 7 to 8:15 p.m. Wednesdays March 9April 27; 4:30 to 5:45 p.m. Sundays March 13-May 1. ZUMBA DANCE, 9:30 to 10:30 a.m. Tuesdays tonight through April 26. Independence JEWELRY AND MORE fundraiser, sponsored by Centerpoint Medical Center Auxiliary, 9 a.m. to 5 p.m. Wednesday; 8 a.m. to 4 p.m. Thursday, outside the hospital’s cafeteria, 39th Street and Jackson Drive. Items include designer watches ($12-$15), a wide variety of pictures and more. Most items are $6. Proceeds are used to provide scholarships to students pursuing a medical career and to charities in Eastern Jackson County. DIABETES STORE TOUR, 4:30 to 5:30 p.m. Monday, 23rd Street Hy-Vee customer service desk. Tour the aisles and learn about healthy eating, carbohydrate counting, portion size and label reading. Free. No registration required. For information, call 816-500-6778. GRIEF & RECOVERY OUTREACH PROGRAM, beginning March 15, St. Mark’s Catholic Church, 3736 S. Lee’s Summit Road. Program is for those who have lost a loved one, divorce, end of a relationship, and loss of cancer, substance dependency, trust, dreams, security and health. To register for this 12-week program, call Lee Ward at 816-373-2600, Ext. 226. KIDS COOKING CLASS, 6 to 7 p.m. March 16, or 10:30 to 11:30 a.m. March 17, 23rd Street Hy-Vee. They’ll be preparing a lucky clover snack, green pinwheels and green smoothies. Registration deadline: March 15. Cost, $3. To register, call 816-5006778.

Bereavement groups

Fitness

Independence Gentle Tai Chi for those 50 and older, 6 p.m. Monday, The Palmer Center. Free. 816-325-6200. LOW IMPACT EXERCISE, 9 a.m. Mondays, Wednesday, Friday, Fairmount Community Center. 816254-8334.

Yourtake Wake Up Workout, 9 a.m. Monday, Wednesday, Friday, The Palmer Center. 816-325-6200. Walk to the Beat, 8 a.m., Monday-Friday, Fairmount Community Center. 816-254-8334. PEPPI exercise classes, 10:15 a.m. Monday, Wednesday, Friday, The Palmer Center. Free. To register, 816-325-6200. PEPPI exercise classes, 9 to 10 a.m. Monday, Wednesday, Friday, Fairmount Community Center. To register, 816-254-8334. 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. 816-325-6200. ZUMBA GOLD, dynamic workout to Latin and international rhythms, 10 to 10:45 a.m. Wednesday, Palmer Center. Cost, $2. 816-325-6200. 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. 816-325-7370. WALK TO THE BEAT, 2 to 3 p.m. Friday, The Palmer Center. Free. 816-325-6200. 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. 816-228-0137. Therapeutic swim, 10:15 to 11:15 a.m., Monday, Wednesday, Friday, Centennial Pool-Plex. Cost, $3.75 per visit. 816-228-0137.

What does ‘nutrition’ mean to you?

Zarec Waggoner, Independence

“Eating healthy. Nutrition means eating good.”

Tess Kinne, Independence

“Picking good foods over bad ones.”

Addiction groups

Independence Straight Talk, Narcotics Anonymous, 8 p.m., Tuesday, Thursday, Friday, First Baptist Church. Narcotics Anonymous Help Line: 816-531-2250. Living Free – Al Anon meeting, 7:30 p.m. Wednesday, 1723 Appleton Ave. 816-461-0039. 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 816-228-7921. 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,

Andrew Colyer, Independence

“Nutrition means eating things that are good for me.” – Kelly Evenson