TOPEKA
SEPTEMBER 2015
www.TopekaHealthandWellness.com
EE! E R FAKE ON T
CHILD OBESITY Why now? Hearing Loss:
A Side Effect of Cancer Therapy?
PLASTIC SURGERY
Going beyond the surface
See page 3 for information about front page photo
MAGAZINE
HEALTHY AGING The Triad of Healthy Aging
FITNESS AFTER 50
MASSAGE THERAPY FOR SENIORS
Old Age Ain’t for Sissies!
Page 2 • September 2015
-------------------------------- www.TopekaHealthandWellness.com
-------------------------------------------------- Topeka Health & Wellness
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
A Free Monthly Magazine Promoting Healthy & Happy Living in the Capital City 785-380-8848
123 Ave., KS 66604 66603 2611SW SW6th 17th St., Topeka, Topeka, KS
www.TopekaHealthandWellness.com PUBLISHER: Lee Hartman 785-640-6399 Lee@TopekaHealthandWellness.com SALES & MARKETING: Kevin Doel 785-554-5336 Kevin@TopekaHealthandWellness.com Topeka Health & Wellness is available at over 300 locations in the Greater Topeka area, including Hospitals, Medical Offices, Dental Offices, Spas, Fitness Centers, Restaurants, Coffeehouses, Groceries, Health Food Stores and other business & retail locations, including over 100 indoor & outdoor Display Racks. Advertisers are offered exclusive rights to write articles in their area of expertise, by doctors and other experts within their companies. Therefore our readers are being educated and informed by local experts, and can easily reach out to them for more information. Written marerials submitted become the property of Topeka Health & Wellness, and all content in print or online is for informational purposes only and is not intended as professional medical advice or treatment. The statements and opinions contained in the advertisements and articles are not necessarily the views of Topeka Health & Wellness. Any reproduction of our print or online content without prior written consent is prohibited.
ON THE COVER:
Three people of varied age get their exercise walking on a sunny afternon. Part of healthy aging is keeping active with a variety of exercise. The articles in this issue will keep you informed about what is needed and the options available for meeting your needs. We are grateful to all of our contributors and advertisers for making this information available to the public. Getting old doesn’t have to hurt! Embrace and enjoy it!
------------------------------------------ September 2015 • Page 3
Page 4 • September 2015
--------------------------------- www.TopekaHealthandWellness.com
-------------------------------------------------- Topeka Health & Wellness
Exercise and fitness as you age:
Tips for building a balanced exercise plan
S
taying active is not a science. Just remember that mixing different types of exercise helps both to keep your workouts interesting and improve your overall health. The key is to find activities that you enjoy. Here is an overview of the four building blocks of fitness as you age and how they can help your body.
1: Cardio endurance exercise
climbing, swimming, hiking, cycling, rowing, tennis, and dancing. • Why it’s good for you: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands.
2: Strength and power training
• What is it: Strength training builds up muscle with repetitive motion using weight or external resistance from body weight, machines, free weights, or elastic bands. Power training is often strength training done at a faster speed to increase power and reaction times. • Why it’s good for you: Strength Myth 1: There’s no point to exercising. I’m going to get old anyway. training helps prevent loss of bone Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a mass, builds muscle, and improves balance—both important in stayvariety of conditions, including Alzheimer’s and dementia, heart dising active and avoiding falls. Power ease, diabetes, certain cancers, high blood pressure, and obesity. training can improve your speed while crossing the street, for examMyth 2: Older people shouldn’t exercise. They should save their ple, or prevent falls by enabling you strength and rest. to react quickly if you start to trip Fact: Research shows that a sedentary lifestyle is unhealthy for or lose balance. adults over 50. Inactivity often causes older adults to lose the ability to do things on their own and can lead to more hospitalizations, doc3: Flexibility tor visits, and use of medicines for illnesses. • What is it: Challenges the ability of your body’s joints to move freely Myth 3: Exercise puts me at risk of falling down. through a full range of motion. Fact: Regular exercise, by building strength and stamina, prevents This can be done through stationloss of bone mass and improves balance, actually reducing your risk ary stretches and stretches that inof falling. volve movement to keep your muscles and joints supple so they Myth 4: It’s too late. I’m already too old to start exercising. are less prone to injury. Fact: You’re never too old to start exercising and improve your health! • Why it’s good for you: Helps In fact, adults who take up exercise later in life often show greater your body stay limber and increases physical and mental improvements than their younger counterparts. your range of movement for ordinary physical activities such as Myth 5: I’m disabled. I can’t exercise sitting down. looking behind while driving, tying your shoes, shampooing your hair, Fact: Chair-bound people face special challenges but can lift light and playing with your grandchilweights, stretch, and do chair aerobics, chair yoga, and chair Tai Chi dren. to increase range of motion, improve muscle tone and flexibility, and promote cardiovascular health. Many swimming pools offer access to wheelchair users and there are adaptive exercise programs for wheel- 4: Balance chair sports such as basketball. • What is it: Maintains standing and
• What is it: Uses large muscle groups in rhythmic motions over a period of time. Cardio workouts get your heart pumping and you may even feel a little short of breath. Cardio includes walking, stair
5 Myths about Exercise and Aging
stability, whether you’re stationary or moving around. Try yoga, Tai Chi, and posture exercises to gain confidence with balance. • Why it’s good for you: Improves balance, posture, and quality of your walking. Also reduces risk of falling and fear of falls. Source: healpguide.org
For more information about fitness and exercise options at GreatLife in Topeka, contact: Karon Lee at (785) 6406340.
www.greatlifegolf.com
Get Connected to:
Get Connected to:
Wellness and exercise x programs x Activities, cultural events x Topeka Health & Wellness and trips x Educational seminars x x A network of trusted x service providers x Transportation options x x Technology to keep you x safe in your home x
Get Connected to:
Wellness and exercise x programs Activities, cultural events x ----------------------------------------and trips Educational seminars x A network of trusted x service providers Transportation options x Technology to keep you x safe in your home
Get Connected to:
Get Connected Getto: Connected to:
Wellness and exercise x Wellness and exercise x Wellness andx exercise Wellness and exercise programs programs programs programs Activities, cultural events x Activities, cultural events x Activities, cultural x Activities, events cultural www.TopekaHealthandWellness.com ------------------------------------------ September 2015 •events Page 5 and trips and trips and trips and trips Educational seminars x Educational seminars x Educational seminars x Educational seminars A network of trusted x A network of trusted x A network ofx trusted A network of trusted service providers service providers service providers service providers Transportation options x Transportation options x Transportation x Transportation options options Technology to keep you x Technology to keep you x Technology to x keep Technology you to keep you safe in your home safe in your home safe in your home safe in your home
The Triad of Healthy Aging
n x pd eBriren ewst c e eAL r PLlat chat e h lav i f ee Ex and t opoefB rif reen ewst r .c e eAL r PL lat hat c e hliav f ee an Ex t opdoeB frifreen ewst r .c e eAL r PLlat hat c e hli avf ee an Ex tod poefBri f reen ewst r . c e eAL r Ex PLla p techat rie en h av lic fee AL and t oLotfBhat f er ewst r . li f e rand P la cBer ewst h av ee rt oP la o fcf e rh. av e t o o f f e r .
treatments for depression, help can be relatively easy to obtain. on, For membership information, membership For membership For information, membership information, here trulyFor is a Triad to Healthyinformation, Aging. For membership information, Our outlook on life is so very important for our call 274-3303They today! call 274-3303 call 274-3303 today! call 274-3303call today! 274-3303 today! are all interconnected andtoday! they overall health. Maintaining balance and an opare all vitally important as we age! w o rwg. B r e w s t e r C o n n e cw t .wo w r g. B r e w s t e r C o n n e c w t .w ow r g. B r e w s t e r C o n n e c tw. w o rwg. B r e w s w t ewr w C .oBnrne ewcstt. eorrCg o n n e ctimistic t . o r g attitude can positively affect almost every aspect of our lives. So continue making If the old adage is true, and we actually are what the Triad important every day! Eat Well… we eat, then DIET is the top of our triad. EatMove Well…Think Well! ing healthy is a key component to physical and mental fitness. Start by reducing fats and sugDennis is the Program Director of Live Well at ars, hard as this may be; and swapping animal Home by Brewster, an innovative lifecare memproteins for plant proteins such as legumes, soy bership program designed for active, healthy adults and nuts. Reducing fats and sugars prevents who wish to remain in their homes as they age. the buildup of amyloid proteins in the body Dennis has 23 years’ experience in aging services which are known to contribute to the developand is a LeadingAge Leadership Academy Fellow ment of Alzheimer’s disease. Consider switching to a Most important to mental health is reducing our stress and a Certified Aging Services Professional. He holds a MasMediterranean Diet which is plant based, includes level. Stress reduction improves the hippocampus, the ter of Arts Degree from St. Louis University. For more inwhole nuts and fish with a decrease in the consumption part of the brain that controls memory, learning and formation about Live Well at Home by Brewster, please of dairy products. Most health professionals recom- emotions. While it is unrealistic to eliminate stress from contact Dennis at 785-274-3394. mend limiting the consumption of alcoholic beverages, our lives, make every effort but I speak with so many 90+ healthy active folks who to reduce the amount of have a beer or a glass of wine occasionally that moder- stress you have on a daily basis. ation becomes the key word! By Dennis Grindel
T
If DIET is the top, then EXERCISE is the second part of our triad. Everyone should be getting at least two and a half hours of exercise on a weekly basis. Mix aerobic (walking, bicycling swimming, etc.) with some resistance workouts. A gym membership is a great way to do this, but it doesn’t have to cost money. Walking in the neighborhood will do it, and be creative about setting up some way to do a resistance workout in your own home. The American College of Sports Medicine is a great resource for setting up a home gym. See www.acsm.org for some great information. The most important thing is to enjoy whatever sort of exercise you are doing. Find something you like to do for exercise, and find someone you like doing it with! Then you won’t look upon exercise as that one part of your day to dread, or avoid. Exercise increases muscle mass, which will help prevent falls, fractures and atrophy. Building muscle mass also increases general functionality. We simply move better and more easily when we remain active and get some exercise. And finally, the third leg of our triad is mental health.
Participating in fun activities and brain games is an excellent way to maintain mental health. Crossword puzzles, board games writing and reading are all ways to stay mentally alert and exercise our brains. Reducing depression through community activities and social interaction are enormously important in maintain mental health. Social clubs, church activities and interactions with family, friends and neighbors all contribute to our mental health. Experiencing “the blues” every so often is normal, but chronic depression is something to discuss with your physician, and with such great
Your connection to a more fulfilling life. Get Connected to: x x x x x x
Wellness and exercise programs Activities, cultural events and trips Educational seminars A network of trusted service providers Transportation options Technology to keep you safe in your home
Ex p e ri en c e AL L t hat li f e and B r ewst e r P la c e h av e t o o f f e r .
For membership information, call 274-3303 today! www.BrewsterConnect.org
Page 6 • September 2015
---------------------------------- www.TopekaHealthandWellness.com
CAGE NUTRITION, 3720 SW 45th St. (inside Berkshire Golf & Fitness) • 785-215-8128
Talk to one of our wellness coaches about our 3-day Trial Pack!
Bring this ad in for your FREE Wellness Evaluation and a FREE Smoothie! Cage Nutrition 3720 SW 45th St. 215-8128 (New clients only)
Mon-Tue 7am-7pm Wed 7am-4pm; Thu 7am-2pm Fri 9am-1pm; Sat 9am-2pm
------------------------------------------------- Topeka Health & Wellness
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
------------------------------------------ September 2015 • Page 7
Practicing moderation helps maintain healthy weight A calorie surplus means you are eating more calories than your body needs. Since your body has no immediate use for the excess calories, typically your body stores the calorie surplus as fat. Translation: you'll gain weight.
D
oes maintaining a healthy weight seem to be more challenging with each passing birthday? Many people believe maintaining a healthy weight becomes more challenging because they think their metabolism slows with age. Seems like a reasonable assumption to make; however, your metabolism (your body's process of converting food into energy), and thusly your weight, is determined by calories in vs. calories out. Metabolism could slow with age, but it doesn't slow because of age. As people get older, sometimes they are less active yet consume the same amount of calories they consumed when they were younger and more active. This throws off the calories in vs. calories out equation.
If you continue to exercise at the same intensity for the same amount of time* and continue to be mindful about the amount of food you eat, your metabolism will not slow down as you age. Follow these easy tips to stay more mindful about the daily calories you consume: Simply put calories in equals everything you con- Frequency. Instead of dessert after a meal, reserve sume. Almost everything contains calories (ex- it for special occasions. amples include meals, snacks, treats, gum and beverages, etc…). Portion size. Try a big salad with a side of fried chicken, instead of vice versa. Eat a square of dark Calories out equals the energy your body uses to chocolate instead of the whole bar. function (examples include breathing, brushing your teeth, pumping blood, reading, exercising, etc…). Preparation. Usually cook mac and cheese with whole milk, butter and cheddar? Overhaul your recipe with low-fat cheese, whole-grain noodles, fresh spinach and tomatoes. You’ll pack more nutrition into fewer calories. Your choices. Omit your evening snack if you eat birthday cake or special treat during a work celebration. Savor. Newsflash: even if you eat a ho-hum cookie that didn't taste great, the calories still count. Don't waste calories on lack-luster treats. Save your indulgences for deliciousness.
Now you know why it is important to keep track of your calories, find out how many calories you need to maintain your current weight. Follow these simple formulas or find an online calculator. • Females: current weight x 11 = calories needed to maintain current weight • Males: current weight x 12 = calories needed to maintain current weight *To maintain your health, the Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity per week and muscle-strengthening activities two or more days a week. For great health benefits, exercise 300 minutes per week.
Easy simple recipes for your health!
Page 8 • September 2015
H
--------------------------------- www.TopekaHealthandWellness.com
ealthy and tasty recipes are key to sticking with any good nutrition plan throughout the year. Here are some good examples!
Grilled Salmon
------------------------------------------------- Topeka Health & Wellness
Cholesterol: 97mg; Carbohydrates: 1.8g; Fiber: .4g; Sodium: 299mg; Protein: 41.8g
Simple Garlic Shrimp
------------------------------------------------------------------------------------------------ ------
about 2 minutes. Season with salt to taste. Serve shrimp topped with the pan sauce. Garnish with remaining flat-leaf parsley.
Nutrition Information
(Serves: 4) Per serving: Calories: 196 kcal; Fat: 12g; Cholesterol: 188mg; Sodium: 244mg; Carbohydrate: 2.9g; Fiber: 0.4g; Protein: 19.1g
More healthy tips
Source: allrecipes.com
------------------------------------------------------------------------------------------------ ------
A healthy balanced shake or smoothie can also be used as a meal or snack substitute. Combined with proper snacking, including the right amounts of fiber and protein this regimen can keep your metabolism burning calories and let you manage weight and general good health.
A quick and delicious recipe that will have a meal prepared in minutes! If you like heat, you may add red crushed peppers or a dash of cayenne.
Ingredients
• 1/2 cup olive oil • 1/4 cup lemon juice • 4 green onions, thinly sliced • 1 tablespoon chopped fresh parsley • 1 teaspoon chopped fresh rosemary • 1 teaspoon chopped fresh thyme • 1/2 teaspoon salt • 1/8 teaspoon black pepper • 1/8 teaspoon garlic powder • 3 pounds salmon filets
Directions
Combine olive oil, lemon juice, green onions, parsley, rosemary, thyme, salt, black pepper, and garlic powder in a small bowl. Set aside 1/4 cup of the marinade. Place salmon in a shallow dish and pour the remaining marinade over the top. Cover and refrigerate for 30 minutes. Remove the salmon and discard the used marinade. Preheat grill for medium heat and lightly oil the grate. Place salmon on the preheated grill skin side down. Cook, basting occasionally with the reserved marinade, until the fish flakes easily with a fork, 15 to 20 minutes.
Nutrition Information (Serves: 6)
Per serving: Calories: 412 kcal; Total Fat: 25.7g;
If you like shrimp and LOVE garlic, give this fast and delicious recipe a try soon!
Ingredients
• 1 1/2 tablespoons olive oil • 1 pound shrimp, peeled and deveined • salt to taste • 6 cloves garlic, finely minced • 1/4 teaspoon red pepper flakes • 3 tablespoons lemon juice • 1 tablespoon caper brine • 1 1/2 teaspoons cold butter • 1 1/2 tablespoons cold butter • 1/3 cup chopped Italian flat leaf parsley • water, as needed
It’s important to eat something every 2-3 hours or so, and proper snacking can also keep you from bingeing on the wrong types of foods between meals. Regular consulting with your wellness coach can help you stay focused, and answer any questions you may have. For help with a targeted nutrition program with personalized support, contact your wellness coach today!
Directions
Heat olive oil in a heavy skillet over high heat until it just begins to smoke. Place shrimp in an even layer on the bottom of the pan and cook for 1 minute without stirring. Season shrimp with salt; cook and stir until shrimp begin to turn pink, about 1 minute. Stir in garlic and red pepper flakes; cook and stir 1 minute. Stir in lemon juice, caper brine, 1 1/2 teaspoon cold butter, and half the parsley. Cook until butter has melted, about 1 minute, then turn heat to low and stir in 1 1/2 tablespoon cold butter. Cook and stir until all butter has melted to form a thick sauce and shrimp are pink and opaque, about 2 to 3 minutes. Remove shrimp with a slotted spoon and transfer to a bowl; continue to cook butter sauce, adding water 1 teaspoon at a time if too thick,
CAGE NUTRITION 785-215-8128 3720 SW 45th St. Topeka, KS 66610
(inside Berkshire Golf & Fitness)
Topeka September Topeka Health Health & & Wellness Wellness --------------------------------------------------------------------------------- www.TopekaHealthandWellness.com www.TopekaHealthandWellness.com ---------------------------------------------------------------------------------------April 2015 2015 •• Page Page 95 Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------ April 2015 • Page 5
Call us at 785-783-8121 to schedule your free hearing consultation or visit us online at www.NuSoundHearing.com
Page 10 • September 2015 --------------------------------
www.TopekaHealthandWellness.com
------------------------------------------------- Topeka Health & Wellness
Tinnitus Treatment T innitus Tr T reatment and Care Provider Hearing Car e Pr ovider for Kansas City and Topeka. T opeka. Call today for your free free consultation
Servicing and repairing repairing all hearing aids at these locations:
Kansas City 6700 W 121st Ste. 300A Overland Park, KS 66209 913.232.7754 www.nusoundhearing.com .nusoundhearing.com
Let our family care for yours.
Call us for a tour today!
Topeka
5820 SW Drury Lane Topeka, KS 66604 785-272-2200
Auburn
280 E Valley Springs Drive Auburn, KS 66402 785-256-7100
Topeka T opeka 5950 SW 28th Ste. A Topeka, T opeka, KS 66614 785.783.8121
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
---------------------------------------- September 2015 • Page 11
Old Age Ain’t for Sissies!
A
MAKING A MOVE
s we age, our lives change. There comes a time when we start to need more help. Perhaps you need help with yard work or with paying bills. Maybe you need help with shopping and meal preparation. Or maybe you need help getting to and from the bathroom and getting ready for the day. We all want to stay at home as long as possible, but needing help with these types of things make that difficult, if not impossible. When the time comes that you can no longer safely live at home alone, it is better to be proactive and have a plan; to know where you would like to go and be prepared to make the move to your new home. This is a difficult decision to make and one may ask, “When do you know it's time?” move at a later date. People say it is helpful to visit several times and visit several different places where you would consider living. Visiting and a. What effort does it take for you to get out taking part in a meal is a way to "check out the for activities like shopping, visiting food." Do you have friends living at this place and friends, etc.? what have you heard from others in the commub. When getting out, how often is comfort nity about this "home away from home?” Are able for you? there planned activities you would enjoy? Visit with staff and watch how they interact with othc. Do you think you are isolated from ers living there. Are the apartments reasonably family and friends? d. Do you have stairs to climb to get to other sized to meet your needs? areas of your home? These are a few questions to ask yourself as you e. Have you ever fallen or are you afraid of search to make a move for yourself or a loved one. falling? This is not easy......but often there is a relief for (One out of three persons over 65 fall you or a loved one in knowing that living may be each year. A fall can lead to a serious safer and that there are staff available to help very and chronic health problem.) quickly when something is needed. It’s also a f. Is it difficult to find the right person to relief that going to the grocery store, cleaning help with keeping up with a home, yard house, and meeting new people are choices right etc., as well as helping with activities of outside your door. It’s helpful to know that everydaily living such as bathing, dressing, thing is taken care of for you. cooking etc.?
Let’s take a look at some questions to ask yourself and your partners in care:
It is best to look at an alternative place to live when these issues first enter your thoughts. Even if a move is not imminent, it is good to take a look at what is available in case you would need to
The Homestead of Topeka is an innovative alternative in health care and assisted living for seniors. Our mission is to create an environment in which residents can continue to enjoy their indi-
viduality, their independence and their dignity in a secure and supportive environment. Our goal is to offer what makes sense for you- to provide as much or as little as you need when you need it, in your private apartment. If you or a loved one is experiencing some of the scenarios above, give us a call today. We can help you develop a plan that makes sense for you.
HOMESTEAD of TOPEKA 5820 SW Drury Lane, Topeka, KS 66604 785-272-2200 HOMESTEAD of AUBURN 280 E Valley Springs Drive Auburn, KS 66402 785-256-7100
Child Obesity - Why now? Page 12 • September 2015
------------------------------- www.TopekaHealthandWellness.com
------------------------------------------------- Topeka Health & Wellness
Triny Lindsay - CAGE Gymnastics, Owner
T
Increased portion sizes Portion sizes of less healthy foods and beverages have increased over time in restaurants, grocery stores, and vending machines. Research shows that children eat more without realizing it if they are served larger portions. This means they are consuming a lot of extra calories, especially when eating highcalorie foods.
hese are just a few factors that are impacting childhood obesity in the nation today:
Television and Media Screen time is a major factor contributing to childhood obesity. It takes away from the time children spend being physically active, leads to increased snacking in front of the TV, and influences children with advertisements for unhealthy foods. Marketing of unhealthy foods Nearly half of U.S. middle and high schools allow advertising of less healthy foods, which impacts students' ability to make healthy food choices. Also, foods high in calories, sugars, salt, and fat, and low in nutrients are advertised and marketed extensively toward children and adolescents, while advertising for healthier foods is almost nonexistent in comparison.
As teachers, coaches, parents and mentors, we need to help children and teens learn how to Limited access to healthy affordable foods Some people have less access to stores and supermar- make healthy choices. Get involved in sports, talk kets that sell healthy, affordable food such as fruits walks as a family, teach your children how to cook and vegetables, especially in rural, low-income neigh- "real" food! borhoods and communities of color. Supermarket access is associated with a reduced risk for obesity. Choosing healthy foods is difficult for parents who live in areas with an overabundance of unhealthy options like convenience stores and fast food restaurants
Consequences of Childhood Obesity
Kansas Child Obesity Rate - 30.2%*
Obese and overweight children are at risk for a number of serious health problems such as:
Kansas Adult Obesity Rate - 30%**
• Diabetes: Type 2 diabetes was once called adultonset diabetes. Now with the rise in childhood obesity, there is a dramatic rise in the number of children suffering from type 2 diabetes. Untreated, this can be a life-threatening condition. • Asthma: Extra weight can make it harder to breathe and can inflame the respiratory tract. There is a rise in childhood asthma and children with serious asthma are more likely to be overweight. • Heart Failure: Being overweight makes the heart work harder. Overweight children are more likely to grow up to be overweight adults who develop heart problems.
Kansas has the 27th highest childhood obesity rate in the United States. Currently 30.2% of youth in Kansas are overweight or obese. Kansas is the 19th most obese state in U.S. for adults. Obese children are more likely to become obese adults. And if you’re overweight as a child, your obesity in adulthood is likely to be more severe. So the changes you make now can help your state provide the next generation with the most opportunities to live a longer and healthier life. *Child Health Data **2014 F as in Fat Report
Triny Lindsay
CAGE Gymnastics 785-266-4151 2925 SW 37th St., Topeka www.cagegymnastics.com
Massage Therapy for Seniors
Topeka Health & Wellness
By Robin B. Haag
----------------------------------------- www.TopekaHealthandWellness.com
--------------------------------------- September 2015 • Page 13
just keeping up with their grandkids.
A
s people age, they may find themselves Another bonus benefit of geriatric massage is the slowing down, feeling aches and pains in human touch and interaction. In today’s world, famtheir backs and their joints that they had ily doesn’t always live not noticed before. Because of those increased close by. And I think aches and pains, they may feel they have to deeveryone can agree crease their activities. You do not have to feel that that we all smile a litway. And you certle more and feel a littainly don’t have tle brighter when we to give up activihave positive interacties that you enjoy tions with others. Massage therapist provide positive doing because touch and social interaction that some people may your body feels not get as often otherwise. those aches and pains more often As with any new activity, exercise or therapy, we and for longer peencourage you to check with your doctor to make riods of time. sure massage therapy is right for you. Then find Regular massage a massage therapist near you and enjoy the bentherapy can help efits that massage has to offer. keep you involved in the activities their joints. This increased range of motion helps you enjoy and the client maintain their activity level promote overall mind, body health. and some even Massage therapy has many modalities. For elderly comment that they (geriatric) clients, massage therapists use a gentle have increased their touch massage to manipulate the muscles and activity level besoft tissues around the joints. Their technique cause they feel betand more may include effleurage (long smooth strokes), ter confident in getting petrissage (a kneading technique), tapotement (tapping), and gentle friction massage. All of around easier. We these help to increase blood flow to the muscles have clients that and joints. Because of the increased circulation, continue in many it aids in extra fluid or swelling to be moved out activities including of the area. Clients tend to feel more relaxed, less golf, biking, gardenpain and notice an increased range of motion in ing, hiking, fitness exercise, sewing, quilting and
Robin B. Haag & Associates 785-234-1548 301 SW Gage Blvd., Suite 161 Topeka, KS 66606
Page 14 • September 2015
------------------------------- www.TopekaHealthandWellness.com
This isn’t heaven, it just feels like it.
301 Gage Gage 301 Suite Suite 161 161 7 87 58 5- -2233 44 --115 54 84 8 Backs By Popular Demand
------------------------------------------------- Topeka Health & Wellness
DASH Your Way to Good Health
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
--------------------------------------- September 2015 • Page 15
8 cups mixed salad greens 1 ripe mango, diced 1 small ripe avocado, diced 1/2 cup thinly sliced red onion 1/4 cup toasted chopped hazelnuts or sliced almonds, optional
Amber Groeling, RD, LD Registered Dietition
A
bout 70 million American adults have high blood pressure – that’s one of every three adults, according to the Centers for Disease Control and Prevention. Of those, the CDC says only about half, or 52 percent, of people with high blood pressure have their condition under control. In 2013, more than 360,000 American deaths included high blood pressure as a primary or contributing cause, according to a report from the American Heart Association. Here are a few things to know about blood pressure: • First heart attack: About seven of every 10 people having their first heart attack have high blood pressure. • First stroke: About eight of every 10 people having their first stroke have high blood pressure. • Chronic (long-lasting) heart failure: About seven of every 10 people with chronic heart failure have high blood pressure. • Kidney disease is also a major risk factor for high blood pressure.
One of the best ways to lower blood pressure is through healthy eating through the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. It emphasizes portion size, eating a variety of foods and getting the right amount of nutrients. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes. And while the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier meals and snacks. For the fifth year in a row, the expert panel from US News & World Report chose the DASH diet as the Best Diet, Healthiest Diet, and the Best Diet for Diabetes. US News & World Report said, “DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its
All you do: 1. Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined. 2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using. nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. Though obscure, it beat out a field full of betterknown diets.” The DASH diet emphasizes vegetables, fruit and lowfat dairy foods — and moderate amounts of whole grains, fish, lean meats and nuts. The standard DASH diet meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a day. The lower-sodium version of the diet matches the recommendation to reduce sodium to 1,500 mg a day if you're 51 and older, black or have hypertension, diabetes or chronic kidney disease. If you aren't sure what sodium level is right for you, talk to your doctor.
Nutrition Facts per serving: 215 calories, 16g fat, 2g saturated fat, 0mg cholesterol, 122mg sodium, 18g carbohydrate, 7g fiber, 3g protein. Daily values: 70% vitamin C, 60% vitamin A. Source: adapted from Eating Well, Inc. Information not intended to be medical advice. Please contact a licensed healthcare provider for individual advice.
Here is a recipe that fits in the DASH diet: Raspberry, Avocado and Mango Salad Serves 5 (about 2 cups each). Pureed berries give the tangy wine vinegar dressing a creamy texture that gently clings to the lettuce and fruit. Active: 25 minutes Total: 25 minutes All you need: 1 1/2 cups fresh raspberries, divided 1/4 cup Hy-Vee Select extra-virgin olive oil 1/4 cup Hy-Vee Select red-wine vinegar 1 small clove garlic, coarsely chopped 1/4 tsp kosher salt 1/8 tsp freshly ground pepper
Amber Groeling, RD, LD Registered Dietitian 785-272-1763 amber.groeling@hy-vee.com
2951 SW Wanamaker Rd. Topeka, KS 66614
Page 16 • September 2015
-------------------------------- www.TopekaHealthandWellness.com
------------------------------------------------- Topeka Health & Wellness
PLASTIC SURGERY - Going beyond the surface What this sub-specialty means to different people
surgery may be more than the general consensus. Please allow time to explore your interest in our ability to consult and treat you.
By Carla Skytta, DO, Kansas Medical Clinic Plastic Surgery
W
hat do you think of when you hear the question ‘What is plastic surgery?’
As a plastic surgeon, I have asked several people questions like this to gain a better perspective of what one might think we do. Their answers can include anything from repairing a torn earlobe, injecting a cosmetic solution such as Botox®, cosmetic facial surgery and liposuction; to a skin graft, burn care, treatment of upper extremity diagnoses (i.e. trigger finger, carpal tunnel syndrome), or a variety of other surgical procedures – elective or medically-necessary. The answer can also be the enhancement of one’s looks, a way to build self-esteem, to correct congenital defects to restore symmetry, or to correct a self-portrayed imperfection. For others, it can treat injuries related to auto accidents, a burn injury, or can be a way of appeasing disabilities from life experiences or birth defects. In any event—plastic surgery is a positive change that can make a person feel attractive and youthful. Plastic surgery has developed into many areas and our goal as surgeons is to open one’s mind, or broaden the view of what we can offer.
Dr. Carla Skytta, DO
Reconstructive surgery is treatment of a medical process or life-threatening diagnosis, restoring previous physical attributes or functions. For example, in the realm of breast cancer, a general surgeon may perform a surgery to remove the breast (mastectomy), and a plastic surgeon may then discuss treatment options to restore ones self to a pre-existing state; primarily to achieve symmetry, or several other surgical and non-surgical options that can make one feel ‘like me again.’ “What are the benefits or perceived benefits of plastic surgery?” The benefits of plastic surgery remain in the nature with which plastic surgery differs from say, general surgery. Each has a very important role in the overall surgical condition or medical and physical functional outcome of the patient. Though plastic surgeons are typically sought after for cosmetic surgeries—their role is also very important to help regain a pre-operative, or pre-medical, physical outward appearance and/or functionality.
Our services go well beyond the scope of cosmetic enhancements. There are several facets to this surgical sub-specialty, including (but not limited to) cosmetic, reconstructive, congenital, hand and microsurgery. Not every plastic surgeon offers all of these sub-specialties, and a patient should undergo a scheduled consultation to help make the best decision for his or her situation—even when it means surgery is not the best answer to a perceived problem. It’s most important for a patient to receive an educated, honest opinion with full disclosure of what options are available.
A plastic surgeon’s goal is to have a compliant patient who is a good candidate for the surgery or procedure best for his or her situation. This includes a consultation in which both the patient and surgeon have agreed upon the best plan for the most-positive outcome.
“What is the difference between reconstructive and cosmetic plastic surgery?”
The point here is to open the mind of the reader, to understand what can be offered and how plastic
Carla Skytta, DO completed medical school at Ohio University College of Osteopathic Medicine in Athens, Ohio following up with a General Surgery residency at Doctors Hospital in Columbus. Dr. Skytta is board-certified in general surgery and has completed a three-year fellowship in plastic and reconstructive surgery at the Cleveland Clinic foundation, South Pointe hospital. Additionally, she completed a fellowship in hand surgery at Grandview Hospital in Dayton. Dr. Skytta grew up in Northeast Ohio and is excited to practice in Topeka. She enjoys volunteering her time on medical mission trips. In 2014 she went to Colombia, South America and performed multiple plastic and hand surgeries. Dr. Skytta covers multiple areas of surgery including plastic/reconstructive surgery and hand surgery. This includes surgical and non-surgical cosmetic procedures – from face and neck lifts; to abdominoplasty, liposuction, laser, and injectibles.
KMC Plastic Surgery 6001 SW 6th Ave., Ste. 310 Topeka, Kansas 66615 785-271-2297 www.KMCPA.com
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
--------------------------------------- September 2015 • Page 17
Midland Care selected to participate in the Medicare Care Choices Model New model aims to increase choice and quality by enabling individuals to receive palliative and curative care concurrently
A
Local not-for-profit healthcare provider Midland Care has been selected to participate in the Medicare Care Choices Model, announced recently by Health and Human Services Secretary Sylvia M. Burwell. The model provides Medicare beneficiaries who qualify for coverage under the Medicare Hospice Benefit and dually eligible beneficiaries who qualify for the Medicaid Hospice Benefit the option to elect to receive supportive care services typically provided by hospice and continue to receive curative services at the same time. Today’s announcement is part of a larger effort at HHS to transform our health care system to deliver better care, spend our dollars in a smarter way, and put patients in the center of their care. All eligible hospices across the country were invited to apply to participate in the model. Due to robust interest, CMS expanded the model from an originally anticipated 30 Medicare-certified hospices to over 140 Medicare-certified hospices and extended the Individuals who wish to receive services under More information about the program is availduration of the model from 3 to 5 years. This is the model must fall into certain categories: able at www.midlandcare.org expected to enable as many as 150,000 eligible Medicare beneficiaries with advanced cancers, • Must be diagnosed with certain terminal chronic obstructive pulmonary disease, congesillnesses (e.g., advanced cancers, chronic tive heart failure, human immunodeficiency obstructive pulmonary disease, congestive virus/ acquired immunodeficiency syndrome heart failure and human immunodeficiency who receive services from participating hospices virus/acquired immune deficiency to experience this new option and flexibility. syndrome); • Must meet hospice eligibility requirements Participating hospices will provide services under the Medicare or Medicaid Hospice under the model that are currently available Benefit; under the Medicare hospice benefit for routine • Must not have elected the Medicare or home care and respite levels of care, but cannot Medicaid Hospice Benefit within the last 30 be separately billed under Medicare Parts A, B, days prior to their participation in the and D. Services will be available around the Medicare Care Choices Model; (785) 232-2044 clock, 365 calendar days per year. Services will • Must receive services from a hospice that is (800) 491-3691 begin starting January 1, 2016 for the first phase participating in the model; and of participating hospices and in January 2018 • Must have satisfied model’s other eligibility www.MidlandCare.org for the remaining participating hospices. criteria.
Spiritual Wellness
Page 18 • September 2015
------------------------------- www.TopekaHealthandWellness.com
The Value of Sleep
A
s the days begin to get shorter heading into the second half of the year, I would like to highlight the importance and value of sleep. It's easy to stay up late in the summer, especially when it stays light until almost 10pm.
For many families, back to school means back to a regular routine, and that includes a bed time routine. Quality sleep can make or break how you feel the next day, your energy levels, how well children behave and focus in school, and also the amount of healing and repair that occurs in your body. Here is some Biblical wisdom and some considerations for quality sleep: 1) Sleep based on God's design: God designed the earth, the sun and people to work and function together. We are designed to get up when the sun rises and go to bed shortly after the sun sets. One reason we know this is because after the sun sets, our body produces melatonin that drips into our spinal cord which makes us sleepy. If you are not outside and you are using fake lighting that stresses and fools the nervous system (tv, video games, cell phones, etc) than your body may not produce melatonin properly. One reason we have such an insomnia problem is America is that we use technology and don't live out in the world God designed for us! Have you ever been camping? Notice how the sun goes down and you are exhausted and quickly go to bed. This is because you are outside and your body is working based on God's design. 2) Melatonin is likely NOT a good supplement for you: We live in a synthetic world. Men are "re-creating" nature in a laboratory. Almost all melatonin supplements are made from PETROLEUM. This is why people become dependent on melatonin, continue to increase dosages to get an ef-
VAUGHN LAWRENCE
Owner, Spiritual Health
Designed for Health
------------------------------------------------- Topeka Health & Wellness
...know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God...
fect and it causes your own body to stop producing melatonin naturally! This is not a sleep solution, it is becoming drug de-
pendent. Going outside for a walk as the sun sets will help produce melatonin. Melatonin can be found naturally, from rice, but very few health food stores are aware of this and use these products. Please do not assume everything you buy at a health food store is good for you. 3) Minerals are crucial for sleep: Magnesium is the #1 mineral deficiency in America. Taking magnesium before bed can calm the nervous system, relax blood vessels and turn off a busy brain. If you have trouble falling asleep, magnesium may become a good friend. Everyone needs it. A magnesium bath before bed can be great for calming children and getting them prepared for bedtime. Other electrolytes are important as well, which would include calcium, potassium and sodium. 4) Light some candles: Something our family has been doing recently is lighting candles. As the sun sets, we light candles and ALL technology in the house is turned off (this means no lights, television, cell phones, computers, etc.) What an amazing way to disconnect from the modern
world and return back to the "good old days." It makes me think of all those episodes of Little House on the Prairie I watched growing up with my mom, the simple life before technology. We have found it a great way to unwind, relax and connect with our family. Without technology to distract us or entertain us, instead we connect with each other by talking, telling stories, reading the Bible, or playing games. 5) We all need growth hormones: Growth hormones are released during sleep, but only if you go to bed on time. Growth hormone is release in the body sometime between 9pm and midnight after going to sleep. If you go to bed at midnight or later, you miss it. Again, this is based on how God designed us to go to sleep after the sun sets. Why is growth hormone important? Many call it the anti-aging hormone. It's what helps young ones to grow strong and for us older ones to stay young! Growth hormone is crucial for the body to heal, repair and grow healthy new cells and tissues. God clearly required rest and sleep for all creatures on this earth. There is a reason that all life is governed by the sun rising and the sun setting. It would benefit us to honor God's design even in a busy, complex, technology-filled world.
–Vaughn Lawrence is a natural health care practitioner, herbalist and owner of Spirit of Health who lives by their motto: “We Love God. We Love People. We Love Health.” www.spiritofhealthkc.com
Healthy Eating After 50
Topeka Health & Wellness
“F
----------------------------------------- www.TopekaHealthandWellness.com
ood just doesn’t taste the same anymore.” “I can’t get out to go shopping.”
“I’m just not that hungry.” Sound familiar? These are a few common reasons some older people don’t eat healthy meals. But,choosing healthy foods is a smart thing to do—no matter how old you are! Here are some tips to get you started: • Eat many different colors and types of vegetables and fruits. • Make sure at least half of your grains are whole grains. • Eat only small amounts of solid fats and foods with added sugars. Limit saturated fat (found mostly in foods that come from animals) and trans fats (found in foods like store-bought baked goods and some mar garines). • Eat seafood twice a week.
--------------------------------------- September 2015 • Page 19
Two Plans for Smart Food Choices The Dietary Guidelines for Americans, 2010 from the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS) describes two eating plans. Eating a variety of foods from each food group in either plan will help you get the nutrients you need. One plan is called the USDA Food Patterns. It suggests that people 50 or older choose healthy foods every day from the following: Fruits—1-1/2 to 2-1/2 cups What is the same as 1/2 cup of cut-up fruit? A 2inch peach or 1/4 cup of dried fruit Vegetables—2 to 3-1/2 cups What is the same as a cup of cut-up vegetables? Two cups of uncooked leafy vegetable Grains—5 to 10 ounces What is the same as an ounce of grains? A small muffin, a slice of bread, a cup of flaked, readyto-eat cereal, or ½ cup of cooked rice or pasta Protein foods—5 to 7 ounces What is the same as an ounce of meat, fish, or poultry? One egg, ¼ cup of cooked beans or tofu, ½ ounce of nuts or seeds, or 1 tablespoon of peanut butter Dairy foods—3 cups of fat-free or low-fat milk What is the same as 1 cup of milk? One cup of yogurt or 1-1/2 to 2 ounces of cheese. One cup of cottage cheese is the same as ½ cup of milk. Oils—5 to 8 teaspoons What is the same as oil added during cooking? Foods like olives, nuts,
and avocado have a lot of oil in them. Solid fats and added sugars (SoFAS)—keep the amount of SoFAS small If you eat too many foods containing SoFAS, you will not have enough calories for the nutritious foods you should be eating. Your doctor may want you to follow a certain diet because you have a health problem like heart disease or diabetes. Or, you might have been told to avoid eating certain foods because they can change how well your medicines work. Talk to your doctor or a registered dietitian about foods you can eat instead. Here’s a tip: Stay away from “empty calories.” These are foods and drinks with a lot of calories but not many nutrients—for example, chips, cookies, soda, and alcohol. The second eating plan is called the DASH Eating Plan. DASH stands for Dietary Approaches to Stop Hypertension. DASH is a lot like the Food Patterns, but following this plan can help you lower your blood pressure. See For More Information About Healthy Eating at the end of this AgePage to find out more about DASH.
It isn’t just about calorie burning!
Page 20 • September 2015
------------------------------- www.TopekaHealthandWellness.com
------------------------------------------------- Topeka Health & Wellness
Trinh Le, MPH, RD - blog.myfitnesspal.com
M
etabolism is the entire process of converting calories into energy to power all your bodily processes. And it isn’t just about calorie burning! It’s also about calorie storing. Your metabolism determines the number of calories you need daily to maintain your weight. While there’s only one way calories can enter your body (nom nom!), there are many ways for calories to leave it. Here are the three major factors that affect your metabolism and overall calorie burn.
a whopping 60–70% of your daily calorie intake, making BMR the largest contributor to Basal metabolic rate is the number of calories your metabolism. Your BMR doesn’t include the your body needs to support the vital functions calories you burn for normal daily activities or that keep you alive (breathing, digesting, filter- exercise. Here are the key factors that play into ing waste) while at rest. These functions eat up BMR:
Basal Metabolic Rate (BMR): Calories to Survive
TM
Irene Haws Owner/Designer
Graphic Design for Printing, We eb Adver tising, Promotions & W 28+ years experience in the Printing and Graphic Arts. Design T-shirts for Screen Printing, Design Graphics for Embroidery on Polos, Caps, Jackets, Vests & Accessories Custom Designed Business Forms, PDF Forms, Logos,
muscle mass.
GENETICS You knew this was coming! Some people are born with higher (or lower) BMR than others, and this is completely normal. Your genes are not something you can fix, but if you suspect you have a genetic condition that slows BODY SIZE A bigger in- down your metabolism (such as familial hydividual requires more pothyroidism), this is something you should calories to sustain their consult a medical professional about. body at rest and with HORMONES They act like chemical dials alany activity they do. lowing your body to turn your metabolism up BODY COMPOSITION or down depending on its needs. Muscle is more metabolically active than fat, HEALTH Generally, your BMR is higher when meaning more calories you are fighting off an infection or healing from must be burned to a major wound. maintain a pound of muscle compared to a Because these factors introduce so much variability, calculating someone’s exact BMR is hard to measure pound of fat. accurately without sinking serious cash into fancy AGE Your BMR is equipment. Instead, BMR is generally approximated higher when you are using an equation called the Mifflin–St. Jeor, younger, especially since (http://www.ncbi.nlm.nih.gov/pubmed/15883556) calories are needed to US National Library of Medicine National Instisupply your growing tutes of Health, which has been shown to be body. The trend is that most accurate in predicting BMR for healthy as you age you slowly adults compared to other existing equations. gain weight in the form This equation approximates your BMR using of fat mass and lose your gender, body size and age when it calculates weight in the form of your daily calorie.
Healthy Aging: 4 Things You Should Do
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
--------------------------------------- September 2015 • Page 21
E
veryone knows by now that eating right, exercising, and shunning smoking and other bad habits increases our chances of having a long and healthy life.
If you're hitting some -- but only some -- of these goals, it's better than nothing. But according to a new study, you're likely missing out on the full benefits that come with living a healthy lifestyle across the board. In the study, which included 5,100 middle-aged British civil servants, those who engaged in four key behaviors -- not smoking, moderate drinking, exercising regularly, and eating fruits and vegetables daily -- had triple the odds of avoiding disability, chronic disease, or mental health problems over a 16-year period, when compared with people who practiced none of these behaviors.
the health effects are compounded," Birkel says. "Over time, because we are free of disability and illness and have more energy, we are able to live more fully and take on more challenges. ... There seems to be a virtuous chain reaction in which small positives lead to a critical mass of health and well-being."
Each of the four behaviors, practiced on their own, increased the odds of what the researchers termed "successful aging" by 30 percent to 50 The idea that healthy behaviors can amplify each percent. When practiced together, however, the other might seem like common sense. (If you behaviors seemed to produce a compound benexercise daily but eat only fast food, for instance, efit greater than the sum of its parts. you're probably not getting maximal results.) But the new research is noteworthy for its scope "Individual healthy behaviors are moderately asand its attempt to quantify the benefits of a sociated with successful aging, but their comhealthy lifestyle. bined impact is quite substantial," says lead author SĂŠverine Sabia, Ph.D., an epidemiology The study is among the first of its kind to examand public health researcher at University Coline the outcomes associated with combinations lege London, in the UK. "Multiple healthy beof behaviors in midlife, rather than specific haviors appear to increase the chance of health measures (such as body mass index) that reaching old age disease-free and fully funcreflect those behaviors, says S. Jay Olshansky, tional." Ph.D., a professor of public health at the Center on Aging at the University of Illinois at Chicago. The findings suggest that following a healthy lifestyle is a lot like collecting compound interest What's more, the outcomes used in the study on a loan or investment, says Richard Birkel, were unusually comprehensive. Sabia and her Ph.D., senior vice president of health at the Nacolleagues defined successful aging using five tional Council on Aging, in Washington, D.C. separate dimensions of health: cognitive, mental, physical, respiratory, and cardiovascular. "By treating our bodies with care and avoiding This is a "real strength," Birkel says. harmful substances over a long period of time,
A holistic measure like successful aging "defines a state of being, rather than a set of isolated health outcomes," Birkel adds. "This is, of course, the status we all aspire to as we age -- not just absence of disease or chronic conditions, but having good mental health and being independent and active." The study, which was published today in the Canadian Medical Association Journal, did have some important limitations. For one, it was an observational study, meaning it shows an association and does not establish a cause-and-effect relationship between the various health behaviors and outcomes. And given that some of the participants were only 60 years old at the conclusion of the study, it's hard to know whether the findings -- especially those regarding mental functioning -- will remain steady with time, says Clinton Wright, M.D., a neurologist at the University of Miami Miller School of Medicine. Still, says Birkel, the findings are "very good and reassuring news," and make a strong argument for adopting healthy lifestyle behaviors no matter how old you are. Source: Health.com
Checking out the Kansas Wildscape
Page 22 • September 2015
------------------------------- www.TopekaHealthandWellness.com
------------------------------------------------- Topeka Health & Wellness
By Miranda Ericsson Kendall
WildLifer Challenge
I
The WildLifer Challenge is a great first step, because it blends technology and the outdoors. Families are challenged to take on 15 outdoor challenges, and to upload a photo doing each one. The WildLifer app makes it easy. Once you cross off 15 you are recognized as a Kansas WildLifer and you can win cool prizes. Best of all, you get to do really fun stuff! There are a wide range of challenges, and duration and difficulty vary. You could plant a tree, pitch a tent, pack a picnic, swim in a lake, and more. You can customize the task to meet your family’s needs, too. Charles N. Black notes that keeping the challenges openended was important, because it means that the program can work for anyone, at any level. “Parents can decide themselves how far they want to take each challenge,” Black said, “based on their available time, energy, and experience.” For instance, a family that takes a hike could drive to a park and invest most of the day in their adventure, or they could take a 30-minute walk on one of Topeka’s nature trails. Either one qualifies as meeting the challenge. So why does an outdoor challenge have an app? Charles N. Black points out that people will be more comfortable and familiar as they set out to try new challenges if they can use the technological resources that they’re used to. “Basically, we felt that we needed to get inside the house to get people outside of the house,” Black said.
spent a lot of time outside when I was kid. I grew up in rural Missouri, surrounded by hills and trees, so exploring the fields and woods was easy. I waded through tall grass, gathered hickory nuts, sketched butterflies, dangled my feet into the clear flowing water of a lively stream, climbed trees, and more. It was never too cold or too hot to spend time outside. I still think of those days as some of the best of my life, and I sometimes wish that my kids had the opportunity to grow up in nature the way that I did. We live in a whole different world. Increasingly, kids spend their time indoors and know less about the natural world than their parents and grandparents did. Experiencing nature is often something that we have to go out of our way for, and many children aren’t being given that opportunity. That’s why the Kansas Wildscape Foundation has made it their mission to conserve the beauty of natural Kansas—and to get families outside to enjoy nature together. Charles N. Black is the Executive Director of Kansas Wildscape. He notes that efforts to preserve natural resources are more effective when they are combined with programs that remind people why they should care about taking care of our land. “To truly respect, understand, and value the Kansas outdoors—or nature in general for that matter—a person needs to actually experience the outdoors from time the time firsthand,” Black said. “Basically, we’re just trying to increase the amount of available outdoor activities across Kansas with our projects.” Fortunately for us, Kansas is a gorgeous state with lush, green parks and natural landscapes available for all of us to explore and experience. And now that it’s cooling off, the time is perfect to get outside with your family. The Wildscape Foundation offers a number of fun ways to get to know natural Kansas, such as the WildLifer Challenge, Outdoor Kansas for Kids, and Cabin projects.
O.K. Kids—Outdoor Kansas for Kids Outdoor Kansas for Kids is all about getting kids up off of the couch to play outside while connecting with the natural world. Sites all across Kansas sign up to host events, and the Wildscape Foundation provides operating manuals, signage, free caps or shirt, prizes, and marketing support—whatever the hosts need to make the event a success. All events are free! Kids can enjoy fishing derbies, horseshoes, scavenger hunts, bird watching, hiking, and more.
Find out more about Kansas Wildscape Foundation at: http://www.kansaswildscape.org/ Rent a cabin from the Kansas Department of Wildlife & Parks at: http://ksoutdoors.com/State-Parks/Reservations
Cabin Project Wildscape wants people to feel comfortable getting outdoors, so they’ve built low-cost/highcomfort rental cabins at Kansas state parks and public lands to create an opportunity for families to enjoy the outdoors without giving up
power or beds. The cabins are cute and soundly constructed, and offer heat/AC, refrigerator, microwave, and stove--in a beautiful, natural setting. The cabins have been extremely successful, so Wildscape expanded their original 11 buildings to 73, with a final goal of 150. “Some people simply don’t like to camp outdoors,” said Charles N. Black, “but that doesn’t mean they don’t enjoy being outdoors. Many of Kansas’ state parks and public lands are located in some pretty remote areas of the state. By constructing and placing rental cabins in these areas, people have the option to rent a cabin at an affordable price and have all of the comforts of home in a remote, outdoor environment.” The cabins project is getting people out to enjoy the landscape of Kansas, and they’re also a great investment; the cabins generate over $900,000 for the Kansas Wildlife, Parks & Tourism department each year.
Right in Your Backyard We’re so fortunate to have a beautiful landscape just waiting for our exploring feet! Lynn Gentine of the Kansas Wildscape Foundation reminds us that Shawnee Country has lots of beautiful parks and trails to visit as you check off your WildLifer Challenge. “Many people don’t even realize we have a great state park in our backyard on the north end of Wanamaker called Kaw River State Park,” Gentine said. “It has wellmaintained trails shaded by an oak-hickory forest perfect for hiking adventures, plus there’s access to the Kansas River for paddlers.” And there are many more options, including Lake Shawnee, the governor’s mansion, Landon Trail, Dornwood Park, and miles and miles of Shunga trails. As the air cools and the leaves begin to change colors, take the time to explore the outdoors and appreciate the view with your family. You’ll be making memories that will last…and you’re likely to start a lifelong love for nature and outside activities while you’re at it.
CONTACT: Lissa Staley Heartland Healthy Neighborhoods estaley@tscpl.org heartlandhealthyneighborhoods.org
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
---------------------------------------- September 2015 • Page 23
Bike for Bike Bike Discounts for for Discounts Discounts
When you ride your bicycle www.workwellsc.weebly.com while wearing your helmet to participating businesses
www.workwellsc.weebly.com www.workwellsc.weebly.com
Health & Wellness Marketplace
Page 24 • September 2015
------------------------------- www.TopekaHealthandWellness.com
------------------------------------------------- Topeka Health & Wellness
Check out these companies and service providors below to fulfull your health and wellness needs. To advertise in this section for as little as $25, call us at 785-380-8848. MEDICAL
FITNESS CENTER
HOSPICE
_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
KMC DERMATOLOGY & MED SPA - 2921 SW Wanamaker Dr. Treating acne, eczema, psoriasis, skin cancer & more 785-272-6860. www.KMCPA.com
KMC GASTROENTEROLOGY & ENDOSCOPY CENTER - 2200 SW 6th Ave. Treating abdominal pain, digestive disorders, constipation & more 785-354-8518. KMCPA.com. • TopekaEndoCenter.com
AUDIOLOGY
NUSOUND HEARING CENTER - Free hearing consutation. 5950 SW 28th St. 785-783-8121 www.nusoundhearing.com
D I E T I T I A N - H E A LT H Y F O O D
HY-VEE - Our Regisered Dietitian is here to offer personal assistance! 2951 SW Wanamaker Rd. 785-272-1763 www.hy-vee.com/stores
CAGE NUTRITION - Wellness coaching & nutritional products. Ask about our 3-day trial pack! 3720 SW 45th St. (inside Berkshire Golf & Fitness. 785-215-8128.
F A M I LY P R A C T I C E
GREATLIFE GOLF & FITNESS - Seven Topeka area locations. Unlimited golf & fitness with membership. No green fees for members. 785-640-6340. GreatLifeGolf.com
GYMNASTICS & TUMBLING
CAGE GYMNASTICS - 2925 SW 37th St. We also have great birthday parties! 785-266-4151 www.cagegymnastics.com
H E A LT H I N S U R A N C E
MIDLAND HOSPICE - The sooner you call, the sooner we can help. 800-4913691 www.midlandcareconnection.org
ASSISTED LIVING-MEMORY CARE
HOMESTEAD ASSISTED LIVING - A member of the Midwest Health Family 5820 SW Drury Ln. 785-272-2200
E M E R G E N C Y F O O D & S H E LT E R
BLUE CROSS AND BLUE SHIELD Health insurance for all needs. www.bcbsks.com
MASSAGE
BACKS BY POPULAR DEMAND - For all ages. Ask us about the many benefits of massage! 301 SW Gage Blvd. 785-234-
AGING IN PL ACE
BREWSTER PLACE - BrewsterConnect is your connection for a more fulfilling life. 785-274-3303. www.BrewsterConnect.org
PE RSON AL SA FET Y
CHRISTIAN SCHOOLS
CAIR PARAVEL LATIN SCHOOL - 635 SW Clay St. 785-232-3878 cpls.org
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
SKIN CARE
PET CA RE
MISCELL ANEOUS
Drew and Karen Walker 785-266-5273
djdrew@solidrocksoundmachine.com
Get Your Healthy Meat & Deli Items at
DAIRY PRODUCTS
--------------------------------------- September 2015 • Page 25
IWIG DAIRY - Fresh & natural dairy products from the Iwig Family Dairy Farm! We also have horse-drawn wagon rides & farm tours! 3320 SE Tecumseh Rd - 785-3799514 • 724 SW Gage - 785-228-1697
H E A LT H I N F O R M AT I O N
HEARTLAND HEALTHY NEIGHBORHOODS - Information on active living & healthy eating. Contact Lissa Staley at estaley@tscpl.org heartlandhealthyneighborhoods.org
E
Page 26 • September 2015
------------------------------- www.TopekaHealthandWellness.com
------------------------------------------------- Topeka Health & Wellness
Healthy Event Calendar for Greater Topeka To list an event in this calendar, email it to info@TopekaHealthandWellness.com MEDICARE MONDAYS – First Mon. of ea. month, 1-3pm. Topeka/Sh. Co. Public Library (Menninger Room 206), 1515 SW 10th. Senior health insurance counseling. For info: 580-4545 or nhonl@tscpl.org TRAIL LIFE & AMERICAN HERITAGE GIRLS TROUPS - Every Mon. 6pm, Cornerstone Comm. Church, 7620 SW 21st. Faith-based scouting programs are kids age 5-18. Register online at cornerstonetopeka.com. For info: 4782929. THE FIRST PLACE 4 HEALTH PROGRAM – Mon., 6:30pm or Sat., 8am, Topeka First Assembly, 500 SW 27th St. This program points members to God’s strength & creates a compassionate support group that helps members stay accountable in a positive environment & delivers faith-based health & weight management instruction. To join or start a new group,
contact Jan Norris, 972-0582 or norris.jan@sbcglobal.net or visit firstplace4health.com. HEARTLAND HEALTHY NEIGHBORHOODS – 2nd Mon., 11:45am-1pm. Promoting neighborhood well-being by mobilizing people, ideas & resources. 233-1365. MONDAY FARMERS MARKET - Monday's through Oct. 19, 8-11:30am, Topeka/Shawnee Co. Library, 1515 SW 10th. Closed on Labor Day. OSTOMY SUPPORT GROUP - First Tuesday of each month at St. Francis Health, 1700 SW 7th St, Meeting Room, 2nd floor, 6:00 – 7:30 PM. Anyone with an ostomy may attend. The goal is to provide education and ongoing support for individuals with an ostomy. Contact Teresa Kellerman at 785-295-5555 for information.
LADIES’ EXERCISE- Tue. evenings 7-8 pm & Fri. mornings 8-9 am, First Baptist, 129 w 15th St., Lyndon. free active supportl: fat burning, strength, fitness. Contact Sheri 207-0380 or pamperedchefsheri@live.com HI CREST FARMER'S MARKET - Every 1st and 3rd Tuesday, 4-6p (May-Sept), Avondale East NET Center (455 SE Golf Park Blvd). Also demos & other activities. WOW - WORKIN' OUT ON WEDNESDAYS 5:30 pm every Wed., south steps of the Capitol building. Free, fun and family-friendly. A combination of aerobic & strength training exercises, coupled with a fun line dance to end each experience. www.makinmoves.com CAPITOL MIDWEEK FARMERS MARKET Every Wed., May 13 thru Oct. 14, 7:30am – 12pm, Corner of 10th & Jackson on the South
New Look...
! the FUN g n i r b We
Same fun...
ooth.com b o t o h p z e e www.saych
B
day! o t t n r eve u o y k oo
1-800-SayCheez
Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com --------------------------------------- September 2015 • Page 27 HEALTHY EVENT CALENDAR CON- FARMERS MARKET - Saturday's through Nov. Topeka Blvd. Check facebook or call 260-5458 TINUED FROM PREVIOUS PAGE 2, 7:30am-noon, 12th and Harrison. The openKVC SWAP & SHOP – Aug 29, 7am-4pm. 3rd & air market is full of fresh fruits & vegetables, side of the Capitol Lawn herbs, arts & crafts, flowesr, home-baked goods. Kansas. Proceeds help Holiday Heroes and school supplies for children in foster care. Booth SAFE STREETS COALITION MEETING – First info: kschaefer@kvc.org Wed. of the month, 11:45am-1pm. Great Over- MOTHER TERESA'S FARMERS MARKET Sat. 8;30-11:30, 2014 NW 46th St. land Station. For info: 266-4606 or SATURDAY FAIRLAWN STARTER BIKE RIDE INDIA FEST – Aug. 29, 10-2, Big Gage Shelter jwilson@safestreets.org - Every Sat., start at 8am at Classic Bean in Fair- House. Indian cuisine, jewelry, art, music & enlawn Plaza, end at Pizagle’s. Great for beginners. CONTINUED ON NEXT PAGE OPERATION BACKPACK – 1st Thurs., 6pm, For info: director@cottonwood200.org Lyman Learning Center, Lyman and N. Kansas Ave. Volunteers gather to assemble Weekend HARVESTER'S PROGRAM FOR SENSnack Sacks for low-income students. Sponsored by Topeka North Outreach. For info: 286- IOR CITIZENS - every second Sat., takes place at Christian Lord Ministries, 1370. 2421 SE California. Call 266-4979. LIFEFEST – First Thu. of the month, 10am12:30pm, Covenant Baptist Church, 5440 SW 37th St. Seniors ministering to seniors – celebrating with fellowship, fun, food, learning & entertainment. Potluck lunch at noon. If transportation is needed, call 354-4994 or 478-1729 FOURTH FRIDAY FITNESS SERIES - Great Overland Station. Gettin' fit on the river! Celebrate an active and healthy community & the riverfront development. August 28th Yoga, 6:30 pm; September 25th Boot Camp, 6:30 pm NOTO MARKET & ART WALK ON FIRST FRIDAYS – NOTO arts district. Enjoy arts, antiques, fine crafts, and flea market items. SAVING DEATH ROW DOGS ADOPTION BOOTH - Every Sat., 1am 2pm, Petco, 1930 SW Wanamaker DOWNTOWN TOPEKA
WHITE LAKES OUTDOOR FLEA MARKET - Sundays 9 - 3 pm, 3500 SW
Page 28 • September 2015
-------------------------------- www.TopekaHealthandWellness.com
HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE tertainment. For info: indiansoftopeka@gmail.com 6TH ANNUAL SHAWNEE COUNTY'S LARGEST WORKOUT - Sep. 2, 6pm, Yager Stadium at Moore Bowl, 1700 SW College Ave. MAKIN' MOVES, Genesis, Great Life and Parks and Recreation will join forces to bring you an unforgettable 40 minute fitness experience. Stick around after the workout to find out how you can be a Health Champion 2016!! ANNUAL LAKE SHAWNEE TRADITIONAL POW WOW – Sep. 4-6, 3-10pm Fri., 10-10 Sat., 9am church service Sun. Lake Shawnee Reynolds Lodge, 3315 Tinman Cir. Food & vendor booths, arts & crafts, demonstrations and more Advance tickets $6. At gate $8. Kids 11 and under are free. For info: 817-7048 DOWNTOWN TOPEKA TOUCH-A-TRUCK – Sep. 5, 9:30-2, Quincy St. Between 6th and 9th. Welcome BIG TRUCKS to downtown to celebrate and learn about the people that build, protect, and serve our cities. Kids are invited to come touch, climb on, and learn about these big pieces of equipment and the people that operate them. Admission: a canned good for Harvesters. MEDICARE EDUCATIONAL SEMINARS Sep. 9 at 6:30pm; Sep. 17 at 1pm; Sep. 23rd at 6:30pm; Sep 29 at 1pm & Oct. 6 at 1pm. Learn the basics of Medicare and all of its options. Seminars are designed for those becoming eligible for Medicare as well as those considering making a change during open enrollment. Seminars will be held at Century Health Solutions, a division of Stormont-Vail Healthcare, 2951 SW Woodside Dr. Information: 233-1816 or info@century-health.com. Light snacks and beverages will be provided. KANSAS SENIOR OLYMPICS – Sep. 9 - Oct. 4. Sports include basketball(3 on 3), archery, badminton, bowling, cycling, track and field, horseshoes, pickleball, race walk, raquetball, road race, shuffleboard, softball, swimming, table
------------------------------------------------ Topeka Health & Wellness
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
tennis, tennis and volleyball. For registration: Kansas Senior Olympics office at 785-251-2974. Athletes will have the opportunity to qualify for the 2015 Summer National Senior Games. $50 HUFF 'N PUFF HOT AIR BALLOON FESTIVAL – Sep. 11-13, Tinman Circle. Watch more than 30 colorful hot air balloons launch over Lake Shawnee. Friday: 4pm vendor fair & activities, Balloon Flight at 6 pm. Balloon Illumination & Tether at 7:30pm. Saturday, 7:30am Balloon Flight; 10am - 4pm vendor fair & activities, Balloon Flight at 6 p.m. Balloon Illumination & Tether at 7:30pm. Sunday Balloon Flight 7am.
---------------------------------------- September 2015 • Page 29
FUNDRAISING 5K FUN RUN - Sep 12, 9am (registration 8am), Shunga Trail with parking at Felker Park (2540 SW Gage Blvd. Hosted by Faith Temple Church. Price: $15 – Adults; $5 – Children (12 and under). Charitable donation will be given to Topeka Rescue Mission. (785) 235-1834 or faithtemple52@sbcglobal.net CONTINUED ON NEXT PAGE
THE NATIONAL BIKE CHALLENGE !"#$%&'"(&)*!$#+!'*
This summer, we’re uniting
50,000 RIDERS from across the country to ride
30 MILLION MILES MAY 1 – SEPTEMBER 30 NATIONALBIKECHALLENGE.ORG
Page 30 • September 2015
------------------------------- www.TopekaHealthandWellness.com
------------------------------------------------- Topeka Health & Wellness HEALTHY EVENT CALENDAR CONTINUED HOLY SMOKIN JAMBOREE - Sep. 12-13, Mother Teresa Catholic Church, 2014 NW 46th. Sat. 8am pancake feed , 5K run/walk, car show, smoke-off, farmers market, raffle, crafts, games, talent show & Knucklehead Jones concert. Sun. 9am Mass, Pott County Posse, roast beef dinner. EMERGENCY SERVICES SHOWCASE – Sep. 12, 1-4, Kansas Expocentre. First responders from all around Shawnee County, hospitals, community service groups and search and rescue groups will demonstrate and educate the community about the roles they can play in an emergency situation. Fire trucks, helicopters & more. For info: 845-2216
Join Us! What : 7th Annual Bone Bash benefitting the Arthritis Foundation When: Friday, October 16th at 6:00 p.m. Where : Prairie Band Casino & Resort, Mayetta, Kansas Join us for a frightfully fun Bone Bash to benefit the Arthritis Foundation. The Bone Bash brings together medical and business communities for one extraordinary evening. Proceeds from the Bone Bash supports cutting edge research and scientifically proven programs designed to help people with arthritis and other related diseases.
Dress in your creepiest costume! Costumed are encouraged but not required to enjoy the festivities. Cast your best spell to come up with a clever costume
Would you like to donate a silent auction item? Please contact Whitney Guin at 913-262-2233 or wguin@arthritis.org
Buy your table or Ɵckets today and join us on October 16th! Visit www.topeka.bonebash.org
Arthritis Foundation
2901 SW Burlingame Road, Topeka, KS 66611
www.arthritis.org
913-262-2233
BRUCE WHALEY SPIRIT RIDE – Sep. 12, 8am. Lake Shawnee shelter house #2. Fundraiser for Leukemia and Lymphomia Society Bike Ride. 6.5, 25, or 50 miles. Helmets required. Lunch provided. For info: kvbc.org or 379-0534 CRUSHERFEST – Sep. 18, Lessman Farms, 4124 NE Brier Rd. The Capital City Crushers Women’s Roller derby team from Topeka is putting on their 2nd annual mud volleyball/music festival. Family event with camping all weekend, Karaoke Contest (Friday night); Mud volleyball (Saturday); Bonfire (Saturday night) Merch & food vendor booths (Friday, Saturday & Sunday til noon) KIDS: 13 and younger FREE! All kids under 18 must have a parent onsite. Mud volleyball and camping: $25 per person (Includes camping all weekend & entry into the mud volleyball tourney). Weekend spectators: $10 will get you a weekend pass that includes camping. Day spectators: $7 Enjoy Friday evening karaoke or Saturday’s mud volleyball tournament.
Topeka Health & Wellness
----------------------------------------- www.TopekaHealthandWellness.com
--------------------------------------- September 2015 • Page 31
PAWS IN THE PARK – Sep. 19, 9am-noon. Gage Park. Pre-registration is $30. Increases to $40 on the day of event. Additional pets can be registered for a $10 donation. The registration fee includes an event t-shirt, event bag filled with goodies, and a Paws in the Park dog bandana. Pancakes & Sausage served by Perkins for a small donation! For info contact Helping Hands Humane Society. www.hhhstopeka.org, 233-7325 FAMILY FUN DAY IN THE PARK - Sep. 26, 104, Hillcrest Community Center, 1800 SE 21st St. Activities geared towards family fun. Bounce houses, car show, food, music, skits, and entertainment. Sunday church service provided by local church groups. 785-251-2956 CIDER DAYS - Sep 26, 10am-6pm, & Sep 27, 10-5, Kansas Expocentre. Arts & crafts, live bluegrass, carnival, historical re-enactors, animal rides, petting zoo, unique food. $7 at the gate, $6 in advance at Walgreens & HyVee. Children under 10 free. 785-235-1986. www.topekaciderdays.com
TOPEKA HEART WALK AT LAKE SHAW WNEE SHELTTERHOUSE #1 ON
TOPEKA NORTH OUTREACH FALL FESTIVAL - Oct. 3, Seaman Community Church, 2036 N.W. Taylor. Attention crafters or vendors: To reserve a $20 table, contact Rebecca at 785-4081483 or e-mail rebecca_101504@yahoo.com. 35TH ANNUAL APPLE FESTIVAL – Oct. 3, 10am-5pm. Old Prairie Town at Ward-Meade Park, 124 NW Fillmore. $5 in advance or $6 at the gate. Children 12 and under are free. Take the FREE bus from the Judicial Building (301 SW 10th Ave) parking lot. Advanced tickets can be purchased at all Topeka Dillons locations, the Parks and Recreation Administration office (3137 SE 29th St), or at Old Prairie Town. Concessions, entertainment, folk arts & crafts and vintage stores. Vendors call 785-251-2993 DART ADVENTURE RACE – Oct. 3, 8am. Downtown Topeka. Multi-leg race will put teams through a variety of challenges and tasks, both physical and mental. $35 per person. Should take 4-6 hours. Starts at 9am. For info: dothedart.com or 234-6208
REGISTER AT TOPEKAHEART WALK.ORG
^ƉŽŶƐŽƌĞĚ ůŽĐĂůůLJ ďLJ ^ƚŽƌŵŽŶƚ-sĂŝů Θ ZĞǁĂƌĚƐ tŝƌĞůĞƐƐ͘
Page 32 • September 2015
------------------------------- www.TopekaHealthandWellness.com
------------------------------------------------- Topeka Health & Wellness