topeka health & wellness - 08-2015

Start the schoolStart the schoolyear off right:year off right:Check-ups and Immunizations

Back to Back to School School RecipesRecipes

Back to School Fitness for

Parents

Breastfeeding for Healthy Babies

WHAT YOU NEED TO KNOW ABOUT

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Planning for aPlanning for aHealthy RetirementHealthy Retirement

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www.TopekaHealthandWellness.com MAGAZINE

TOPEKA AUGUST 2015

BACK TO SCHOOLBACK TO SCHOOL

• August 2015 --------------------------------------- www.TopekaHealthandWellness.com -------------------------------------------------- Topeka Health & Wellness

Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------ August 2015 •

Colorectal Cancer Stages Colorectal Cancer Stages

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ON THE COVER: It’s that time of year again when thousandsof Topeka parents start preparing their kidsfor the school year to come. Back to schoolshopping, enrollment and check-ups with im-munizations could make August a very ex-pensive month for parents. This issue wefocus on how to keep our kids, and ourselves,healthy as we send our kids back to school.Thanks to Topeka photographer Melody Heifnerfor once again contributing our cover photo.Look for her ad at the top of this page.

• August 2015 --------------------------------------- www.TopekaHealthandWellness.com -------------------------------------------------- Topeka Health & Wellness

Colorectal Cancer Stages

Exercise can improve work productivity. Photo Credit Ryan McVay/Photodisc/Getty Images

Photo credit Angel_a from Fotolia.com

Spiritual WellnessSpiritual Wellness ...know ye not that your body is thetemple of the Holy Ghost which is

in you, which ye have of God...

ugust is"back-to-schoo l "

month and thatmeans back to theschool cafeteria.More and moreparents are realiz-ing the critical linkbetween what we eat and our overall health. Childrenwho eat nutritious foods simply function better, dobetter in school, have better focus, have better behav-ior and are sick less often. The public school cafeteriacertainly does not cater to good health and unfortu-nately, not much has changed over the last fewdecades in spite of mounds of research showing howcritically important our food choices are to our healthand well being.

For example, I decided to pull up the 2015 lunch cal-endar for our local school district. Keep in mind thisis a menu for elementary school children who are inthe prime years of physical and mental growth andlearning. Here is a sample of the food offered duringa typical week:

Biscuits & gravy, fruit juice, macaroni & cheese, fishsticks, pancake on a stick (really?), breakfast pizza,tater tots, sweet bread, toasted cheese, chickennuggets.

God designed the body to eat fruits, vegeta-bles, whole grains, nuts, seeds and quality an-imal meat. This menu is full of processedman-made foods. The example I often use isto consider your family dog, cat or fish. Whatif you fed your pet the above menu? Howlong do you think your pet would survive? Ifwe wouldn't do this to our animals, whywould we ever feed this to our children?!!?This is the reason any decent cat or dog foodmust contain vitamins and minerals. This is

a reflection of how lost our Americanculture is related to understandinghealth and nutrition. Fortunately afew are pioneering the way to restoringhealth in our schools. In 1997, a studywas done in Appleton, Wisconsin wherea school completely changed their menufrom standard American fare to fresh,organic foods. The school, Central Al-ternative High School, showed immedi-ate improvement in test scores andbehavior throughout the school. Thestory of the Appleton project has beendocumented on a short DVD, Impact ofFresh, Healthy Foods on Learning andBehavior.

Here is an excerpt from their website:

Principal LuAnn Coenen is amazed at the change shehas seen in her school. Each year principals are re-quired to file a report with the state of Wisconsin, de-tailing the number of students who have: droppedout, been expelled, been found using drugs, carryingweapons or who have committed suicide. Since thestart of the program, she reported, the numbers inevery category have been "zero."

Mary Bruyette, a teacher at the high school, believes"If you've been guzzling Mountain Dew and eatingchips and you're flying all over the place I don't thinkyou're going to pick up a whole lot in class." She re-ports that the students are now calm and well be-haved. "I don't have to deal with the daily discipline issues; that just isn't an issue here."

Can you imagine? A school where the grades aregood, kids don't drop out and there are no behaviorissues. It seems like a fantasy, but nutrition was theanswer! Here are some tips for healthy back-to-school options:

1. Consider home-schooling. This puts you in con-trol of your children's health and nutrition.2. Pack a lunch. Give your children healthier optionsmade from whole unprocessed foods…that actuallytaste good! Learning what healthy foods your childlikes will hopefully prevent the infamous trading orthrowing away of lunch items.3. Call the school district. Are things ever going tochange if parents don't cry out about this? By re-maining silent you are allowing the government andthe food industry to determine your children's futurehealth.

Children are our future. We are already seeing recordlevels of sickness and disease in our youth, and thebiggest reason is poor nutrition. You have the oppor-tunity to sow into your children and future genera-tions through life giving foods provided by God.

–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

ADesigned for Health

VAUGHNLAWRENCEOwner, Spiritual Health

Back-to-School NutritionEmpower Your Kids Through Better Food


Colorectal Cancer Stages

by William Lewis, Certified Personal Trainer

id someone say “back to school”? Unfor-tunately it’s that time of year again, andalthough it’s great to get the kids out of

the house and back into the classroom, it’s also thetime for schedule overload and countless after-school activities. In your preparation of a brandnew school year filled with extracurricular activi-ties, make sure that everyone in the family is gettingthe necessary amount of exercise. It is recom-mended by the American Heart Association thatkids get a minimum of 60 minutes of physical ac-tivity each day while adults get at least 30 minutes.This may sound overwhelming at first when youhave to factor in a workout to an already hecticschedule, but with some planning and a positivemindset you will be well on your way to a happy,healthy and less stressful school year!

Preparation and planning can be the difference be-tween organization and chaos. When it comes toexercising, that strategy shouldn’t be any different.Making a weekly or monthly calendar of your workschedule, school functions, appointments andother responsibilities is a tangible source of plan-ning that the whole family can see. By doing this,you can see when is the best time each day to fit inexercise. Even if you only have three 10-minutebreaks throughout the day to squeeze in a workout,it’s better than doing nothing or making up an ex-cuse. After all, making excuses burns zero caloriesper hour! Plus, if you add up those short workout

periods then you will find yourself getting in 30minutes of exercise that day – it all adds up.

Exercise doesn’t have to be done just at the gym orclub. Sometimes it’s most convenient to get yourheart rate up in the simplest of ways, such as bydoing a set of sit ups when you first get out of bedin the morning, dancing during television com-mercials, or by taking quick, brisk walking breaksthroughout your day. Kids’ playtime and after-school practices are a great way to get in some car-dio. For example, instead of sitting in the car orbleachers while your child is at football practice, tryjogging around the field during practice. You canstill pay attention, but you are also burning calo-ries.

Another great way to stick to your workouts duringthe back-to-school craze is to get your workoutclothing and shoes laid out and ready to go thenight before. This saves you time and is an awesomereminder before you leave the house to make sureyou work out. You can also have a gym bag in thefront seat of your vehicle as a constant reminder.

Lastly, it’s important to make exercise your “metime.” Sometimes parents have their children in somany activities that they rarely take time out forthemselves. This is why exercising is the perfect op-portunity to focus on “you,” because it sends en-dorphins throughout the body while relievingstress. After all, you wouldn’t skip out on a massage,would you? So why not give exercise that same pri-

ority? Your body will thank you for it.

If you still have problems getting in a workout mostdays of the week, then consider hiring a personaltrainer. Personal trainers motivate their clients andteach them the proper mechanics of exercises to en-sure safety. Having a personal trainer holds you ac-countable because you know that you've scheduleda set time and day every week. Because working outwith a personal trainer can get expensive, see if youcan find someone who has a similar schedule as youand then the two of you can do small group train-ing – which is less expensive and more fun!

The dog days of summer are slowly coming to anend and the backpacks and school supplies are rightaround the corner. By planning, organizing andeven mixing in a quick workout here and there, youcan be well on your way to a new way of life. Letthis school year be the year that your entire familymakes a change to be more active and make exer-cising a priority.

Source: wellbridge.com

Back to School Fitness for Parents

D

www.greatlifegolf.com

For more infor-mation aboutfitness and ex-ercise optionsat GreatLife inTopeka, con-tact: Karon Leeat (785) 640-6340.

• August 2015 ---------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------- Topeka Health & Wellness

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rom the dreaded shots to the joy of pur-chasing brand-new school supplies, theweeks leading up to the start of a school

year come with a parental "to do" list. Here aresome tasks you shouldn't forget.

Immunizations

Children don't enjoy getting shots, but immu-nizations are important for their overall health.Some immunizations are required for attendingschool. Visit kdheks.gov and search for "Immu-nization Schedule" to find out what shots are re-quired in Kansas. Immunizations are coveredbenefits in most health insurance plans and, insome cases, are available without you having topay any out-of-pocket costs. Your local health de-partment also is a great resource.

Eye checks

Children with vision problems often don't knowthat they have a problem because they havelearned to compensate. Poor eyesight can lead topoor performance in school. Have your child's vi-sion screened by his doctor, especially if you no-tice him squinting or complaining of headaches.

Pick the right back pack

Back packs are a great way to carry books, sup-plies and so much more, but a poorly fitted oroverloaded back pack can lead to bad posture,along with shoulder, neck and back pain. Chooseone with a padded back and wide straps – and en-courage her to wear the straps on both shoulders.Carrying a heavy back pack on just one shoulder

can strain the shoulders and neck. Ideally, chil-dren should carry no more than 15 percent oftheir body weight in their back pack.

Share information with the school nurse

If your child becomes sick or is injured at school,the nurse will be one of the first people providingcare, so it is important that the nurse knowsabout your child's health, allergies and medica-tions. Be sure to fill out any questionnaires thatyou receive. If your child needs to take medicationduring the day, you will work closely with thenurse to make sure he gets what he needs. Be sureto update your emergency contact informationwith the nurse or school office.

Follow-up on screenings

Know what health screenings are performed atyour child's school, such as weight, hearing, sco-liosis and color vision, and be sure to follow-upwith your doctor as recommended.

Send them to school well-rested

Those three "Rs" – reading, writing and arith-metic – are best learned after a good night's sleep.Without a good night's sleep – experts recom-mend 10-12 hours – children can have a toughtime paying attention in school, and could be-come hyper or irritable. Start with a consistentbed time and enforce a "technology-free" hourbefore lights out – no TV, computers or mobiledevices.

Start the day with a nutritious breakfast

Breakfast truly is the most important meal of theday. The right breakfast can boost his concentra-tion, attention span and memory. Serve him abreakfast rich inwhole grains,fiber and protein,and low in addedsugar. Find out ifhis school pro-vides nutritiousbreakfast mealsbefore the bellrings; if not, make sure to serve breakfast at home.

Start the school year off rightF

Would your schoolbenefit from a HealthyHabits for Life grant?The Blue Cross and Blue Shield of

Kansas Foundation is accepting applica-tions through Oct. 9 for its HealthyHabits for Life grant program. Schoolnurses, teachers and administrators areencouraged to apply for a grant up to$1,000 to fund an at-school programaimed at reducing cardiovascular risk,increasing physical activity or learninghealthy eating habits. To learn more about the program and

how to apply for a grant, visitbcbsks.com/foundation.

• August 2015 ---------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------- Topeka Health & Wellness

ealthy and tasty recipes are key to stickingwith any good nutrition plan through theschool year. Here are some fine examples!

More healthy tipsA healthy balanced shake or smoothie can also beused as a meal or snack substitute. Combined withproper snacking, including the right amounts of fiberand protein (such as in fruit and nuts, or a proteinbar) this regimen can keep your metabolism burningcalories and let you achieve weight management andgeneral good health.

It’s important to eat something every 2-3 hours or so,and proper snacking can also keep you from bingeingon the wrong types of foods when you get hungry be-tween meals. Staying hydrated is also important, somake sure to drink plenty of water.

Regular consulting with your wellness coach can helpyou stay focused, and answer any questions you mayhave. For help with a targeted nutrition program withpersonalized support, contact your wellness coachtoday!

HHealthy Back to School Recipes

CAGE NUTRITION785-215-8128

3720 SW 45th St.Topeka, KS 66610

(inside Berkshire Golf & Fitness)

So easy to make, these bite sized wraps filled withturkey, cream cheese and veggies are a great wayto fill up an appetizer tray - and your hungryguests' bellies."

Ingredients• 12 (10 inch) flour tortillas• 1 (8oz) package cream cheese• 1 head lettuce• 1 (6oz) package sliced deli-style turkey• 2 cups shredded carrots• 2 cups minced tomato

DirectionsSpread cream cheese evenly over the tortillas.Top the cream cheese with lettuce leaves.Arrange the turkey slices in even layers on topof the lettuce. Sprinkle the carrots and tomatoover the turkey slices. Roll the tortillas intowraps. Cut the wraps diagonally into bite-sizedpieces. Secure with toothpicks.

Nutrition Information (Serves: 8)Per serving: Calories: 65 kcal; Total Fat: 2.5g;Cholesterol: 5mg; Carbohydrates: 8.5g; Fiber: .7g;Sodium: 140mg; Protein: 2.1g

Source: allrecipes.com

Easy Snack Wraps

Apple Ladybug Treats

Red apples are decorated to look like lady bugs.This is a quick and fun snack that kids will enjoymaking and eating. For once kids can play withtheir food!

Ingredients• 2 red apples• 1/4 cup raisins• 1 tablespoon peanut butter• 8 thin pretzel sticks

DirectionsSlice apples in half from top to bottom andscoop out the cores using a knife or melonballer. If you have an apple corer, core themfirst, then slice. Place each apple half flat sidedown on a small plate.Dab peanut butter on to the back of the 'ladybug', then stick raisins onto the dabs for spots.Use this method to make eyes too. Stick oneend of each pretzel stick into a raisin, thenpress the other end into the apples to make an-tennae.

Nutrition Information (Serves: 4) Per serving: Calories: 113 kcal; Fat: 2.3g; Choles-terol: 0mg; Sodium: 189mg; Carbohydrate: 23.2g;Fiber: 2.5g; Protein: 2.1g

Source: allrecipes.com


By Dennis Grindel

he task of planning for retirement can be adaunting one. Unfortunately there is no crys-tal ball we can look into in order to see the fu-

ture to predict our future needs, trends in healthcare,and how long we will actually live. But the unknownfuture doesn’t have to bring a sense of fear and dread tous as we look down the road. Healthy, happy aging inthis day and age is certainly an attainable goal with allthe resources available. One of those resources is theassistance of a financial planner to guide us through thecomplex world of planning for our financial needs inretirement. No matter the amount of savings you have,a guide in this area is as necessary as a dentist! If youdon’t currently have a financial advisor, ask friends andfamily who they use, why they chose that person andtheir level of satisfaction. Finances can be a very per-sonal subject and you will need someone you can trustand with whom you feel comfortable.

Financial planners have the knowledge and expertise toguide us through the complex world of saving, investingand providing some peace of mind for our financial fu-ture. As we plan for the latter years of life, it may behelpful to ask ourselves some general questions:

• What do I want my retirement to look like? • Where do I want to live?• How long do I want to continue working?• How much money will my retirement cost?• What support systems (people) do I have around me who will assist me?• When health care/services are needed how will I payfor them and who will provide these services?

Bring these questions and possible answers to your fi-nancial advisor and discuss honestly how you can attainthe goals you wish to set. Goals should be reasonable,obtainable, but also reflect your desire for happiness andpeace of mind in your later years.

Inevitably the topic of long term care will come up inthis planning process. Long term care insurance is stillavailable, but it is getting increasingly expensive and careshould be taken when choosing a particular policy toensure proper coverage. There are other options avail-able, so be proactive in seeking out alternative ways ofproviding for your care. Options for long term care in-

clude paying as you go, or innovative programs that fixyour costs and provide the care as you need it, thus pro-tecting your hard earned savings. Talking with your fi-nancial advisor about innovative programs such as thenew Continuing Care Re-tirement Communitywithout Walls or Continu-ing Care at Home may be agreat option for you as youplan for future needs.

Years ago I saw a bumpersticker that read, “Be Niceto Your Children, They WillChoose Your NursingHome”. I don’t know aboutyou, but I don’t want mykid’s deciding what I eat forlunch, much less choosingwhere I am going to spendmy last days! So start theplanning process, and don’tlet fear of the unknowndeter you from taking ahard look at your future.With the help of a financialplanner and answeringsome questions honestly,we can all spend retirementdoing the things we loveand keeping worry aboutthe future at arm’s length.

The other option …do nothing, and hopefor the best. That isn’t a plan I would recom-mend. As for me, my bumper sticker reads,“I am spending my kid’s inheritance”. AndI am spending it on a healthy, active retire-ment and when needed, the care and serv-ices I want, where I want them. Now Iwonder if one of those kids would buy melunch…..?

Dennis is the Program Director of Live Well atHome by Brewster, an innovative lifecare mem-bership program designed for active, healthyadults who wish to remain in their homes asthey age. Dennis has 23 years’ experience inaging services and is a LeadingAge Leadership

Academy Fellow and a Certified Aging Services Professional.He holds a Master of Arts Degree from St. Louis University.For more information about Live Well at Home by Brewster,please contact Dennis at 785—274-3394.

Planning for your retirement

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Experience ALL that l i fe and Brewster P lace have to of fe r .

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• August 2015 --------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------- Topeka Health & Wellness

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Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ---------------------------------------------- August 2015 •

Triny Lindsay - CAGE Gymnastics, Owner

n my experience, as a coach, genuine praise for ef-fort is very much appreciated by children (andadults!). As a coach, I practice sandwiching a cor-

rection in between praise. "Good run! Can you keepyour elbows in on the next one? You got it!" If effort was"good", not "great" - your words should reflect that. Thishelps the athlete gauge your level of expectation. If I tella gymnast they are "awesome" every time they try a skill,I am setting the expectation that no matter the effort "Iam awesome!" I want athletes to work hard for that"great job!" and when they hit it, I want it to feel fantasticso they are motivated to continuously up their effort.

Inflated praise for children with low self-esteem maycause them to fear they will not be able to meet the highstandards set for them

Parents and other adults heap the highest praise on chil-dren with low self-esteem who are most likely to actuallybe hurt by the compliments, finds a new study, whichmay have implications for youth sports parents of suchchildren.[1]

"We found that adults are especially inclined to give in-flated praise to children with low self-esteem," saidEddie Brummelman, MS, a visiting scholar at The OhioState University, doctoral student in psychology atUtrecht University in The Netherlands, and lead authorof the study, which is slated to appear in the journal Psy-chological Science.

"This inclination may backfire, however. We found thatinflated praise decreases challenge-seeking in childrenwith low self-esteem and has the opposite effect on chil-dren with high self-esteem."

"Inflated praise contains an implicit demand for con-tinued exceptional performance. When children arepraised for doing 'incredibly' well, they might infer thatthey are expected to do incredibly well in the future,"says Bremmelman.

"Children with low self-esteem might fear that they willnot be able to meet the high standards set for them, andtherefore avoid challenges. By contrast, children withhigh self-esteem might see inflated praise as an encour-agement, and seek challenges to display that they canmeet the high standards set for them.

"In the context of youth sports, parents, coaches, and

other adults might be advised to resist the temptationto target inflated praise at children with low self-esteemand to target such praise at children with high self-es-teem instead. When adults want to praise children withlow self-esteem, they are advised to do so in a nonin-flated manner," Brummelman suggested.

Youth sports parenting experts have long recommendedthat youth sports parents resist the urge to criticize theirchild's athletic performance, and praise their effort, notperformance.

While many studies have looked at how praise affectschildren, this is the first research to empirically examinethe impact of inflated praise, said Brummelman.

What exactly is inflated praise? For this research, it wassmall changes in the praise given to children, often in-volving just the addition of one additional word. In-flated praise included an adverb (such as "incredibly")or adjective (such as "perfect") signaling a very positiveevaluation. For example, "you're good at this" was sim-ple praise, while "you're incredibly good at this" wasconsidered inflated praise.

In one of three related studies, Brummelman and hiscolleagues found that adults gave twice as much inflatedpraise to children identified as having low self-esteemcompared to those children with high self-esteem.

In another study, 114 parents (88 percent mothers) par-ticipated with their child. Several days before the exper-iment, children completed a measure to determine theirlevel of self-esteem.

Then, during an observation at their homes, the parentsadministered 12 timed math exercises to their child. Af-terwards, the parents scored how well their child did onthe tests. The sessions were videotaped, and the re-searchers were not in the room.

Watching the videotape, the researchers counted howmany times the parent praised their child, and classifiedpraise as inflated or non-inflated. The most commoninflated praise statements included "You answered veryfast!" and "Super good!" and "Fantastic!"

The most common non-inflated praise statements in-cluded "You're good at this!" and "Well done!"Results showed that parents praised their children about6 times during the session, and about 25 percent of thepraise was inflated.

Most importantly, parents gave more inflated praise tochildren with low self-esteem than they did to childrenwith high self-esteem.

1. Jeff Grabmeier, "When Being Called 'Incredibly Good' Is Bad for Children. Newswise, January 2, 2014.

Can inflated praise be bad?

I

CAGE Gymnastics 785-266-4151

2925 SW 37th St., Topekawww.cagegymnastics.com

Triny Lindsay

• August 2015 -------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------- Topeka Health & WellnessTopeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------ April 2015 • Page 5Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------ April 2015 • Page 5

Call us at 785-783-8121 to schedule yourfree consultation or visit us online at

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assage is one of the oldest healing arts: Chi-nese records dating back 3,000 years docu-ment its use; the ancient Hindus, Persiansand Egyptians applied forms of massage

for many ailments; and Hippocrates wrote papers rec-ommending the use of rubbing and friction for jointand circulatory problems. Today, the benefits of massageare varied and far-reaching. As an accepted part of manyphysical rehabilitation programs, massage therapy hasalso proven beneficial for many chronic conditions, in-cluding low back pain, arthritis, bursitis, fatigue, highblood pressure, diabetes, immunity suppression, infer-tility, smoking cessation, depression, and more. And, asmany millions will attest, massage also helps relieve thestress and tension of everyday living that can lead to dis-ease and illness.

A Powerful Ally

There's no denying the power of bodywork. Regardlessof the adjectives we assign to it (pampering, rejuvenat-ing, therapeutic) or the reasons we seek it out (a luxu-rious treat, stress relief, pain management), massagetherapy can be a powerful ally in your healthcare regi-men.

Experts estimate that upwards of ninety percent of dis-ease is stress related. And perhaps nothing ages us faster,internally and externally, than high stress. While elimi-nating anxiety and pressure altogether in this fast-pacedworld may be idealistic, massage can, without a doubt,help manage stress. This translates into:

• Decreased anxiety.• Enhanced sleep quality.• Greater energy.• Improved concentration.• Increased circulation.• Reduced fatigue.

Furthermore, clients often report a sense of perspectiveand clarity after receiving a massage. The emotional bal-ance bodywork provides can often be just as vital andvaluable as the more tangible physical benefits.

Profound Effects

In response to massage, specific physiological andchemical changes cascade throughout the body, withprofound effects. Research shows that with massage:

• Arthritis sufferers note fewer aches and less stiffnessand pain.• Asthmatic children show better pulmonary function and increased peak air flow.• Burn injury patients report reduced pain, itching, and anxiety.• High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.• Premenstrual syndrome sufferers have decreased water retention and cramping.• Preterm infants have improved weight gain.

Research continues to show the enormous benefits of

touch—which range from treating chronic diseases,neurological disorders, and injuries, to alleviating thetensions of modern lifestyles. Consequently, the medicalcommunity is actively embracing bodywork, and mas-sage is becoming an integral part of hospice care andneonatal intensive care units. Many hospitals are alsoincorporating on-site massage practitioners and evenspas to treat postsurgery or pain patients as part of therecovery process.

Increase the Benefits with Frequent Visits

Getting a massage can do you a world of good. And get-ting massage frequently can do even more. This is thebeauty of bodywork. Taking part in this form of regu-larly scheduled self-care can play a huge part in howhealthy you'll be and how youthful you'll remain witheach passing year. Budgeting time and money for body-work at consistent intervals is truly an investment inyour health. And remember: just because massage feelslike a pampering treat doesn't mean it is any less thera-peutic. Consider massage appointments a necessarypiece of your health and wellness plan, and work withyour practitioner to establish a treatment schedule thatbest meets your needs.

Source: massagetherapy.com

What benefits can you expect from massage?M

Robin B. Haag & Associates785-234-1548

301 SW Gage Blvd., Suite 161Topeka, KS 66606

The Benefits Of Massage

What exactly are the benefits of receiving massageor bodywork treatments? Useful for all of the con-ditions listed below and more, massage can:

• Alleviate low-back pain and improve range of motion.

• Assist with shorter, easier labor for expectantmothers and shorten maternity hospital stays.

• Ease medication dependence.• Enhance immunity by stimulating lymph flow—the body's natural defense system.

• Exercise and stretch weak, tight, or atrophied muscles.

• Help athletes of any level prepare for, and recover from, strenuous workouts.

• Improve the condition of the body's largest organ—the skin.

• Increase joint flexibility.• Lessen depression and anxiety.• Promote tissue regeneration, reducing scar tissue and stretch marks.

• Pump oxygen and nutrients into tissues and vital organs, improvingcirculation.

• Reduce postsurgery adhesions and swelling.• Reduce spasms and cramping.• Relax and soften injured, tired, and overused muscles.

• Release endorphins—amino acids that work asthe body's natural painkiller.

• Relieve migraine pain.

• August 2015 -------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------- Topeka Health & Wellness

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Amber Groeling, RD, LDRegistered Dietition

t’s back to school time; a great time to stock upand organize the fridge! Here are some tips tomaking a healthy lunch as easy as 1-2-3!

First, plan to fill half your plate with fruits andveggies. Pre-washed and pre-cut vegetablesand fruit are convenient and all kinds fit, butbe sure to avoid added sugar. Try stocking upon these longer-lasting fruits and vegetablesthat are portable too!

• Zucchini—cut into carrot size sticks, mild flavor making them a great choice for kids• Mini Sweet Peppers—sweet, crunchy, portable, colorful…what more could you ask?

• Carrots & Celery—crowd pleasing classics• Cherry Tomatoes – leave at room temperature for maximum flavor

• Cucumbers – crunchy and long-lasting • Melon – cut melon will last a week in the fridge

• Apples – whole apples will last up to 30 days, once cut they are best eaten in 1-2 days

• Bananas – economical and popular choice• Mandarin/Clementine – easy to peel and extra sweet

Second, stock up on whole grain options.When reading labels be sure the first ingredi-ent is whole and enriched. Whole grains con-tain more fiber and antioxidants than theirenriched counterparts. Try these nutritiouschoices:

• Whole-grain crackers – make your own “lunch-able” by using less processed ingredients

• Flatout® Wraps – many choices, kid-friendlytaste

• Whole grain bread – look for ones with more fiber and less additives

• Thin buns – many varieties available to helpwith portion control

• English muffins – good when you need something different

Third, pack a protein. Protein can increasealertness and prevent the afternoon slump.Aim to get 20 grams of protein into yourlunch box. Top high-protein picks include:

• Shredded chicken/pork/beef/turkey – cook extra meat to shred for wraps and sandwiches, this gives you more protein and less additives than deli meat

• Deli Meat – choose lower sodium, higher protein options. DiLusso from the Hy-Vee deli offers many lower sodium options

• String cheese – string cheese gives you the most protein, for the least amount of calories

• Canned tuna or salmon – a great way to get in health-promoting omega-3 fats

• Beans – while not as high in protein, they are loaded with filling fiber

• Nuts – more of a healthy fat, than a protein choice nuts are still a nutritious component to a healthy lunch

Finally, as you are putting it all together makesure to be wise about condiments and dips.This can easily be the difference of 200 pluscalories. For dips try mixing ranch dressingor mashed avocados into plain Greek yogurt;this works great as a sandwich spread too. Getcreative with mustard, there are unique flavorslike chipotle, stone-ground honey, and more.Mustard is a great low calorie sandwich top-ping. If choosing mayo, mix it with Greek yo-gurt, or choose one with less calories.

If you need more ideas for putting together abalanced lunch be sure to call Amber Groel-ing, RD, LD, at 785-272-1763.

The information is not intended as medical advice. Please consult a medical professional

for individual advice.

Stock up for convenient Back to School lunches

2951 SW Wanamaker Rd.Topeka, KS 66614

Amber Groeling, RD, LDRegistered Dietitian

785-272-1763 [email protected]

I


How to Recognize and Treat Hair Loss

t Midland Care PACE program, I have theprivilege of working with a great team of pro-fessionals caring for the frail, elderly in this

community. Our goal is to keep them independent andable to remain in the community. On a daily basis andeven with our best efforts we are faced with the realitythat someone is going to fall and worst case scenario, falland fracture a bone. Afractured hip in the eld-erly can be a life changer!

Aging, even in healthyelderly people, is accom-panied by a reduction inmuscle mass and musclestrength. The gradualloss of muscle strength atsome point can result infunctional impairmentand the need for assis-tance in the performanceof daily activities. There-fore, the preservation of muscle strength in the elderly isof major importance. Fortunately there is evidence thatage related loss of muscle strength with functional im-pairment is not inevitable and can be effected by the useof vitamin D. Calcium absorption, healthy bone density,muscle strength and physical function all require ade-quate vitamin D levels!

Vitamin D is actually a powerful steroid hormone pre-cursor produced by the skin in response to UVB radia-tion from the sun. For Topekans, this effective UVB lightis only available for 4-6 months out of the year (May-Oct). Vitamin D influences an estimated 3000 genes inthe body making it crucial for maintaining good health.It is not found in most foods but influences virtuallyevery cell in your body. Nearly 70% of Americans haveunhealthy levels of vitamin D (less than 50 ng/ml) whichincreases risk of chronic disease such as osteoporosis, car-diovascular disease, depression, breast, colon, ovarianand prostate cancer, multiple sclerosis and other autoim-mune diseases, as well as infectious diseases..

Vitamin D has a huge impact on the health and functionof all of our cells:

• It aids in absorption of calcium, helping to form andmaintain strong bones

• It has anti-cancer benefits by reducing cellular growth

and improving cell differentiation

• It binds to 100’s of receptors all over the body, sendingmessages to our genes; this controls many different func-tion throughout the body

• It is required for nerve, muscle and immune systemfunction

According to researchers, Vitamin D deficiency has beenreported to affect predominantly the weight-bearingantigravity muscles of the lower limb, which are neces-sary for postural balance and walking. There is a signif-icant correlation between serum vitamin Dconcentration and the occurrence of falls in elderly peo-ple. In one study, supplementation for 8 weeks with vi-tamin D and calcium in 148 elderly women with a serumD3 level of less than 50 nmol/L resulted in a decrease inbody sway and fewer falls per subject over 1 year of fol-low-up as compared with calcium therapy alone.

The American Geriatrics Society (AGS) has issued a con-sensus statement for primary healthcare providers re-garding the role of vitamin D in reducing the risks forfalls and fractures in elderly patients. The statement isbased on recent research evidence and input from severalmedical organizations.

"For the population of older adults, a total average dailyintake of vitamin D from all sources (diet, supplement,and sunlight) of 4000 IU will ensure that 90% of thepopulation will achieve serum 25(OH)D levels of 30ng/mL….this is the serum level that will maximize theprotection from falls and fractures that vitamin D canprovide," Dr. Judge continued. "The Institute of Medi-cine (IOM) determined that a 4000 IU daily supplementis safe and can be given without risk of toxicity."

While this article focused on preserving the musclestrength and reducing falls in the elderly, the followingrecommendations for testing and supplementation arerelevant to younger adults as well to maintain muscleand bone strength as well as for prevention of chronicdisease.

• Ask your doctor to do a 25 hydroxy vitamin D level atleast 2 times a year, in the summer and winter. Requestthe exact number (not just “its normal”). If it is less than50 ng/ml, consider sensible sun exposure and supple-mentation.

• 80 to 100 percent of the vitamin D we need comesfrom the sun. The sun exposure that makes our skin a

bit red (called 1 minimum erythemal dose) produces theequivalent of 10,000 to 25,000 international units (IU)of vitamin D in our bodies!

• A safe starting dose of Vitamin D3 for most adults is5,000 IU a day. There is virtually no danger of toxicity atthis safe level. Make sure you are taking Vitamin D3 (andnot D2). While you are taking Vitamin D3 you shouldalso take Vitamin K2 which helps move calcium into thebones and not into blood vessels and soft tissues.

Visit GrassrootsHealth.net for the most current vitaminD information and for a chart that suggests how muchvitamin D3 to take in order to achieve optimal levelsbased on your starting level. Your life and health dependson it!

Dr. Stanley is a Board Certified Internist working at MidlandCare PACE Program. She incorporates principles of Func-tional Medicine, nutrition and supplementation in her prac-tice. She is the Author of “Health, Hormones and Harmony:7 Steps to Regain your Health and Vitality"

RISE…DON’T FALL: KNOW YOUR VITAMIN D LEVEL

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(785) 232-2044

(800) 491-3691

www.MidlandCare.org

Rita C. Rodgers-Stanley, M.D.


Breastfeeding forHealthy Babies

By Miranda Ericsson Kendall.

Every year around 2,400 babies are born in ShawneeCounty. About 20 of them do not live to celebrate theirfirst birthdays.

It’s a sobering statistic, and one that the Healthy BabiesWorkgroup of Heartland Healthy Neighborhoods isworking to change. The 2015 Community Health Im-provement Plan identifies the reduction of the infantmortality rate in Shawnee County as a priority focus.The strategy to reach that goal includes increasing thenumber of breastfed babies and the length of time thatbabies are breastfed.

For moms who can choose to breastfeed, the payoff istremendous. Breastmilk's disease-fighting antibodieshelp protect babies from germs and illness, so babieshave a reduced risk of asthma, ear infections, andmore. Plus, breastmilk is easier for babies to digest,and breastfeeding saves families money.

Moms are more likely to breastfeed when it fits intotheir lives, so removing barriers to nursing and pump-ing is important.

Barrier: UNCERTAINTY

As a new mom, I wasn’t sure if I was allowed to breast-feed in public places, because I had rarely noticed otherwomen nursing out in the open. A nurse at the breast-feeding clinic responded to my question by giving me acard with the Kansas Public Breastfeeding law printedon it. I was empowered by my “license to breastfeed:”

65-1,248. Breastfeeding; where. (a) Breast milk iswidely acknowledged to be the most complete form ofnutrition for infants, with a range of benefits for in-fant’s health, growth, immunity and development andhas also been shown to improve maternal health andbonding in addition to contributing to society at largethrough economic and environmental gains, it istherefore the public policy of Kansas that a mother’schoice to breastfeed should be supported and encour-aged to the greatest extent possible.

(b) A mother may breastfeed in any place she has aright to be.

Yeah, that’s right! A nursing mom can feed her babyanywhere that she has a right to be. It feels like nursingin public is still taboo; it makes some people feel awk-ward. A cultural shift towards a more relaxed attitudewill take time, but we can all do our part to stand upfor nursing moms and to lead by calm example.

Barrier: PRIVACY

That said, a woman is much more likely to breastfeed ifshe isn’t challenged or made to feel uncomfortable, so avery real barrier to breastfeeding is lack of privacy.Some women need privacy to feel comfortable, and it’snecessary to successfully pump.

We can all support nursing moms by supporting busi-nesses and organizations that make it easier for womento nurse comfortably. Topeka’s West Ridge Mall fea-tures designated nursing rooms that give moms aclean, quiet space to nurse or pump. The Kansas Chil-dren’s Discovery Center offers a big, soft chair in a fam-ily restroom, and Trampolazerrockball Park offers aseparate area with a comfy chair in its ladies room. Tar-get recently updated their store policy to give nursingmoms priority access to fitting rooms, and initiatedtraining that reminds employees that moms can nurse

their babies anywhere in the store.

Barrier: SUPPORT

Think about how you can support nursing moms.Know someone who’s expecting or currently breast-feeding their baby? Here are some ideas for providingsupport:

• A gift card for a good nursing bra. Check before you buy the gift card to make sure that the retailer offers a good selection of items for nursing moms. • For a mom who’s headed back to work, a nice photo of baby can make pumping easier.• Spend some time gathering resources for a new mom. Find out where the best nursing spots are and check them out first-hand so that you can give her the scoop.• Gather information on breastfeeding support groups to share.

And, encouragement is absolutely free and only takes asecond. If you know a mom who has chosen to breast-feed, cheer her on!

CONTACT: Lissa StaleyHeartland Healthy Neighborhoods

[email protected]

Target’s New Breastfeeding PolicyTarget is training their employees to follow a newbreastfeeding policy. Here’s the policy:

Guests may openly breastfeed in our stores or askwhere they can go to breastfeed their child. Whenthis happens, remember these points:

• Target’s policy supports breastfeeding in any area of our stores, including our fitting rooms, even if others are waiting• If you see a guest breastfeeding in our stores, donot approach her• If she approaches and asks you for a location to breastfeed, offer the fitting room (do not offer the restroom as an option)

Supporting businesses that have a breastfeedingpolicy is a great way that you can help supportwomen that breastfeed.


11 Ways to Get Kids in Shape for Schools the new school year starts and you're busybuying notebooks, backpacks, and clothes foryour children, don't forget that what also

should be high on your list is preparing your kids forthat schoolyard kickball game.

Parents often struggle with which type of sport or exer-cise, and how much, is right for their kids. However,equally important to consider is getting them in shapewith a general conditioning program to ensure safetyand better performance.

The conditioning program should include a balance ofcardiovascular endurance (aerobic activity), flexibility,and muscular strength, and should be adapted to fityour child's needs. To complete the program, be sure towork on each of the following fitness components:

Cardiovascular TrainingIt is vital to keep kids in shape for sports by making surethey're doing aerobic activities like walking, running,and swimming. Ideally, children (like adults) should bedoing at least 30 minutes a day of a moderately intensephysical activity. Those who are already more active maybenefit from more vigorous exercise. The aerobic train-ing should be strenuous enough for them to breatheharder without making them gasp for air or stop exer-cising.Because children of various ages and stages of develop-ment differ in attention spans and physical abilities, youshould let them gradually build up to this recommen-dation. Younger children may need to exercise in short,

stop-and-go rounds similar to those that happen natu-rally in most sports activities.

Strength TrainingStronger muscles help kids improve their performanceand protect them from injury. To strengthen muscles,kids need to do exercises that make the muscles contractby means of resistance. These types of exercises includeweight-training or "body-weight" exercises such aspush-ups, sit-ups, pull-ups, and tug-of-war.

Under the supervision of a trained adult, children canparticipate in a strength training program several daysa week. Check with your child's doctor about what spe-cific exercises are appropriate for your child.

Flexibility TrainingThough most kids are pretty flexible, they should stillstretch before and after sports or fitness activities to pre-vent injury. The best time to stretch is the cool-downperiod, after the kids have gradually slowed down at theend of their activity. During the cool-down they should

stretch every major mus-cle group - in particular,those they used most forthe exercise. They shouldhold each stretch for 15 to20 seconds.Stretching can also bedone during a warm-upperiod before your kidsplay. The warm-upshould include largemovements that loosenand limber the body, aswell as light stretches thatare held for about eightseconds. Children shouldfocus on the muscles theywill use the most duringthe activity.

Many parents encourage their children to join sportsteams that mean a heavy time commitment, and somechildren participate in several sports. While playingsports has many benefits, an overload can lead to agreater risk of injuries. Making sure your kids are pre-pared is one way to keep the crutches and casts away.

Exercise keeps children's bodies and minds healthy. Butbeing prepared with physical conditioning makes itsafer and more enjoyable. Remember the following tipsto keep them from developing sports injuries:

• Make sure your children have a thorough physical exam before entering a fitness program.• Determine their appropriate levels of participationin sports and other physical activities.• Make sure that they wear appropriate shoes, clothing, and protective gear.• Have them drink plenty of fluids -- mainly water, avoiding drinks high in caffeine -- before, during, and after exercise.• Adjust their activities to suit the temperature and humidity where they will train or play (ideally, moderate temperature with low humidity).• Make sure they warm up and cool down.• Instruct them to breathe properly during exercises,exhaling on exertion rather than holding their breath.• Encourage them to gradually increase the intensity,duration, or frequency of exercise.• Make sure they take a few days off to rest their muscles if they are sore as a result of training or play. If the soreness does not go away or lessen over severaldays, seek the advice of a physician or therapist.• Re-evaluate the amount or level at which they are participating, and consider reducing the level if theyare continually experiencing soreness and fatigue.• Have them immediately stop exercising or playing if they feel or appear to be dizzy, light-headed, nauseous, or in pain.

Source: webmd.com

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Top 5 Ways to Stay Safe During Summer TravelsBy Sylvia Anderson, Insiders Health

ummer is upon us and everyone is turningout in droves at the beaches, parks and touristattractions. Whether you are traveling to a

local beach, across the country, or around the world,it might be easy to neglect your safety because of allthe distractions. But we want you to be safe! Here arethe top five ways to stay safe during your summertravels and beyond.

Use the Right Luggage Equipment

Using the right luggage equipment can prevent manydifferent mishaps, but requires a little planning ahead.If you must bring a laptop and know that you’ll usepublic transportation such as buses or trolleys, con-sider buying a messenger-style laptop bag and keepit close by your side the enter time. Too often are lap-tops stolen because the victim leaves the laptop bagon the chair next to them, thus prone to being takenby passing thieves. If you are flying by plane, keep asmall carry-on bag that you won’t need to stash in theoverhead, and keep excess bags, backpacks and otherluggage to a minimum.

Also, make sure you are using luggage that is easy tocarry, or that won’t cause any sort of back (or other)injury. You want to be able to enjoy your trip, notspend it in pain!

Call Your Bank

Before traveling to another country, or even anotherstate, you should definitely give your bank a call andinform them of your plans. With all the identity theftthat seems to be running rampant these days, yourbank might freeze all of your assets if they see a largeamount of money spent in a foreign location. Not thebest situation to be in if you are away from home! Be-lieve me on this one – I’ve learned my lesson . . . un-fortunately the hard way.

Listen to your Travel Agent or Tour Guide

This is especially true if you are going somewhere thatis known for “danger,” such as Jamaica or Mexico. Ifyour travel agent or tour guide tells you to stay withinthe resort at all times and only leave to visit designatedareas, please listen to him or her. Oftentimes, thesecountries have several areas with a high crime rate,

and the travel agent is warningyou to protect you. If they specif-ically mention a few areas toavoid at all costs, don’t do the op-posite and explore that area! Evenif you’re a fairly savvy traveler andlike the thrill of “adventure,” yoursafety is never guaranteed.

Pack Lightly

This tip applies to travelers of anysort: beach goers, cross-countryexplorers and worldwide travelersshould always travel light. Notonly will it save you a bundle atthe airport by avoiding extra bagfees, but it will also make it easyto keep everything close and or-ganized, and lessens the chancesof losing an item or forgetting it at the hotel. Onlybring what you need, not what you want. (I’m stillworking on this one!).

Consider Insurance

Travel insurance is a bit likeextended warranties andequipment insurance forelectronics products, orany other product for thatmatter. You tend to askyourself “Do I really needthis?” It may always seemlike you won’t actually useit, but the peace of mindcan be helpful. Certaincredit cards include insur-ance against accidents, lostitems or damage while youare traveling. You shouldconsider the insurance op-tion if you are staying foran extended period oftime, or if you are bringingvaluable items with yousuch as your laptop orcamera.

These tips can entail a bit

of work and planning, for certain. But wouldn’t yourather be prepared and have an issue-free trip?

Source: insidershealth.com

S

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By Sylvia Anderson, Insiders Health

ith what seems to be one of thehottest and muggiest summers inrecent memory, being aware of the

dangers surrounding excessive heat might actu-ally save your life. In addition to the deadly heatwaves across the country that have claimedhundreds of lives already, there are many otherways the heat can be dangerous. Here are a fewthings to look out for this summer.

Exercise with Caution

While the heat shouldn’t cause you to com-pletely eliminate your exercise routine, you mayhave to modify a few things. Avoid working outin direct sunlight, and if possible, try to exercisein the early morning or late evening when thetemperatures are cooler.

Stay Hydrated – But Drink the Right Stuff

This might seem obvious, but if you feel your-self overheating, sweating excessively, or just ex-hausted from the heat, you are probablydehydrated and need to drink fluids. Drinkingplenty of fluids is important to staying hydratedand allowing your body’s cooling process towork correctly; but what you drink can have alarge impact on just how hydrated you will be.While a deliciously cold iced coffee may soundfabulous and refreshing during a long summerday, coffee can be very dehydrating . . . just likeany other drink containing caffeine, alcohol orsugar. Instead, reach for sports drinks that con-tain plenty of electrolytes, or the tried and trueplain old water.

Children and Mentally Disabled Beware

Each year, close to 50 children lose their livesbecause they were left unsupervised in a vehi-cle. Even if you are just “going to be rightback” and are sure you won’t take long, thinktwice before leaving your child in the car. Evenwith the windows cracked, the temperature in-

side of a car can quicklyreach 125 degrees withinminutes. To make mattersworse, a child’s body tem-perature can rise 3-5 timesfaster than adults, makingthem even more susceptibleto rapidly changing temper-atures. If you see a child orpet locked in a car and youcan’t free them, call 911 as soon as possible.

Patients with mental illnesses are also more sus-ceptible to heat-related health problems anddeath, for a number of reasons. For one, manymedications make them more prone to heatstroke, and a prolonged exposure to heat couldresult in medication toxicity. If you have a lovedone in a live-in mentalcare facility, be extracautious. Patientsmay not have air con-ditioners in theirrooms, and withoutproper supervisionmight not drinkenough fluids to stayproperly hydrated.

Wear Sunscreen –Even on Cloudy Days

You don’t have to be ata beach to get sun-burned. In fact, thesky doesn’t even haveto be clear and sunnyfor you to be affected.Many serious burnshave occurred oncloudy days, becausepeople believe themisconception thatthe clouds protectagainst the sun’s

harmful UV rays. Ultraviolet A rays (UVA) area product not just of direct sun but of all natu-ral light, capable of reaching the skin throughglass, clouds and smog. Use plenty of sunscreenduring the summertime, even on a seeminglyovercast day.

Source: insidershealth.com

Avoiding the Perilsof the Summer Heat

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What to Plant in Your Fall Vegetable Gardent hardly seems logical to discuss Fall plantingwhen Summer is just getting underway, but it’sthe right time to begin your plans for an au-

tumn garden.

Ideally gardeners should start preparing for fall right aroundthe summer solstice, if not before if you live in an area witha short growing season. In most areas planting should takeplace from July through August to allow for plenty of timefor seeds and plants to grow and mature before the first au-tumn freeze.

The average date of the first killing frost in your area is themost important thing to know when it comes to fall vegetablegardening. Your local garden center is a good source of in-formation for this date. To determine when to start planting,find out the number of days to maturity for the vegetable.Next, count back the number of days from the first averagefrost date. Some people add a week or so to allow for a fewextra days to harvest the produce once it’s mature. You willfind maturity information on seed packets and some plantlabels.

Most everything you plant in spring you can grow in yourfall garden, too. These are cool season plants, meaning theywill tolerate a light frost, thrive in short daylight hours and

perform best with mild temperatures. Some vegetables eventaste better when nipped by a light frost.

10 Plants for Your Fall Vegetable GardenBroccoli - Broccoli seedlings shouldbe planted 10 weeks before the firstfrost date in your area. This meansplanting them during the last hotsummer days so it's important tomulch around them to help keep theground cool and moist. Feed theplants 3 weeks after transplantinginto the garden. Use a low nitrogenfertilizer. 70 days to maturity.

Brussels Sprouts – Brussels sproutsare ideal for fall gardens because theyreally taste best when allowed to ma-ture in cool weather. In my mid-South garden, summer comes tooquickly to grow them in the springgarden. Set the plants out in mid-summer. It will take about 3 monthsbefore the sprouts appear. They areready for harvest when they are firmand green. 90 days to maturity.

Cabbage – Plant seedlings 6 to 8weeks before the first frost. Ifthe heat of summer is still in-tense when it's time to plantin your area, give the youngplants protection from sun.Cabbages are heavy feedersthat require fertile soil rich inorganic matter and consistentmoisture. 70 days to maturity.

Cauliflower - Plant seedlings6 to 8 weeks before the firstfrost. Cau-l i f l owe rcan betricky togrow. Richsoil andconsistentwateringare the keys. Fluctuations intemperature, moisture andnutrients can cause the plantto "button" or produce small,undersized heads. Blanch theheads by tying the outerleaves together over the headswhen they are about 2 to 3inches across. This keepsthem from turning green andbecoming bitter. 60 days tomaturity.

Kohlrabi - Kohlrabi is a member ofcabbage family, but it looks andtastes similar to a turnip. The bul-bous edible portion grows justabove the soil line. Shade youngplants from summer sun. 40 to 60days to maturity depending on va-riety.

Lettuce – Sow seeds in late summer.Provide the seedlings with consis-tent moisture and shade from theafternoon sun. 45 to 60 days toharvest depending on type and va-riety.

Mustard Greens – Mustard Greens –Sow seeds 6 weeks before the firstfrost. Seeds will germinate in soil thatis 45 to 85 degrees F. Keep the soilconsistently moist to encourage rapidgrowth and tender greens. 45 days tomaturity.

Radish – Sow seeds for radishes 4weeks before the first frost. Wintervarieties such as China Rose, matureslower, grow larger and store longer.They should be sown about 6 weeksbefore the first frost. Sow the seedsevenly so you don't have to thinthem. No feeding necessary, but soil

should be fertile and well drained. They are quick to ma-ture so check them regularly. They are ready to harvestas soon as they are of edible size. 25 to 50 days to matu-rity depending on variety.

Rutabaga – Sow seeds 12 weeks be-fore the first frost. In regions wheresummer is long and hot, wait to sowseeds until night time temperaturesare consistently around 50 to 60 de-grees F. Rutabagas are a cross be-tween cabbage and turnip. Althoughthey are suitable for early spring gar-

dens, they seem to have the best flavor when grown infall. Keep the soil consistently moist to prevent rootsfrom forking. 90 days to maturity.

Spinach – Sow seeds 5 weeks beforefirst frost date. The short days andcool, moist weather of fall is evenbetter for spinach than spring. Anestablished spinach crop will lastwell into winter and can survivetemperatures down into the 20s.Spinach prefers very fertile soil to

encourage rapid growth and tender leaves. 45 days tomaturity.

Source: pallensmith.com

I

• August 2015 ------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------- Topeka Health & Wellness

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Topeka North Outreach, Inc. (TNO) isset to begin its 10th year providing WeekendFood Sacks to area children in need throughits Operation Backpack program. To startthe new school year, backpacks and schoolsupplies are being collected for eligible chil-dren whose families are: working poor, sin-gle or widowed, foster or adoptive, disabled,or grandparent parents. Once school starts, children will receive a

Weekend Food Sack full of nutritious, sin-gle-serving size food items every Friday thatthey may take home in their new backpack. The desire is to look after orphans and

widows, the poor and the needy, as God in-structs us to do in His Word. TNO is cur-rently raising funds, collecting schoolsupplies and backpacks, and collectingsnack type food items in order to reach 500

children every week at eight local schools. Volunteers are always welcome to help

assemble the Weekend Food Sacks the firstThursday of every month at 6 p.m. (begin-ning September 3rd) at Lyman LearningCenter, 2032 N. Kansas Ave. Volunteers arealso needed on Fridays to distribute sacks tothe children at school. Over 93,000 Foodsacks have been distributed to needy chil-dren in Topeka since the program began. TNO is a 501c3, non-profit, all-volunteer

organization whose mission statement is:“Reaching out to our neighbors in need,with the love of Christ.” If you would liketo help, please contact TNO at 785-286-1370, or email: [email protected]. Additional informationcan be found on at www.topekanor-thoutreach.org

Operation Backpack is back!

A new sound has come to a Chicagoneighborhood far too often associatedwith the rat-a-tat of gunfire: the crackof a baseball bat.Celebrating America's pastime was

a rarity in violence ridden Englewood.When asked just what goes on aroundhere, "shooting, fights, killing, a lot ofthings," is Vernell Barbee's reply.Take note here, Vernell is just 12

years old.Being a kid in Englewood is a lot

more precarious than it is in otherparts of the Windy City. The walk toschool can involve crossing gang lines. The notion ofplaying outside is often a dream. Kids here know it istoo dangerous.So a child's streets are often places filled with fear

and suspicion; and that suspicion also involves the po-lice. "Showing them that police are human, that we'retheir friend, that they are safe around us. That's an ex-tension of being a police officer," says beat cop AngelaWormley.That's where the Englewood Police Youth Baseball

League comes in. And on this night, Officer Wormleyhas replaced her CPD hat with a baseball cap. She,

along with a group of other Chicago cops now volun-teer to coach baseball for 9- to 12-year-olds in a localpark — and so far a hundred kids have signed on.The largely underutilized Hamilton Park now

comes alive with the cheers and laughter of childrenbeing children; and they are doing it in a safe environ-ment, focusing on "teamwork, accountability and re-spect," says 11-year-old Kelly Bryant.And in a place where children often are caught in

the middle of the battle between gangs and the cops,they are making new friends and having fun.That, according to District Commander Larry Wat-

son, is the perfect "double play combination."

Youth Baseball League Helps PoliceMake Impact on Violent Neighborhood

By KEVIN TIBBLES

Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ----------------------------------------------- August 2015 •

Safe Streets is about to embarkon its 19th year of National NightOut in the Topeka/ShawneeCounty community! This eventhas brought neighborhoods to-gether to combine unity and con-nection for people who don’talways get to know their neigh-bors. The simple act of getting toknow your neighbors is the bestform of crime prevention there isand when you mix it up with ice-cream or a cookout it adds andelement of fun! National NightOut is a drug and alcohol freeevent available to any neighbor-hood that wants to sign up. The 2015 event is organized lo-

cally through Safe Streets, withthe support of the Topeka Police

Department, Shawnee CountySheriff ’s Office, Shawnee CountyDistrict Attorney and Westar En-ergy. This year the event will beheld on Saturday, August 8 in var-ious neighborhoods throughoutthe county. Last year, our goal was70 neighborhoods and this yearwe have surpassed that with 80neighborhoods that have signedup! To find out if your neighbor-

hood is signed up to participatein National Night Out or to reg-ister, contact our office at785.266.4606. Safe Streets, a pro-gram of Prevention and RecoveryServices, is a local crime preven-tion and substance abuse preven-tion organization in Topeka.

National Night Out to be Aug. 8

You’re invited to celebrate the Safe StreetsNational Night Out with a BIG Kick off partyNational Night Out is designed to heighten

awareness about crime, alcohol, drug & vio-lence prevention, generate support for, andparticipation in, local anti-crime programs,strengthen neighborhood spirit and policecommunity partnerships and send a messageto criminals, letting them know that neigh-borhoods are organized and fighting back!

So Topeka is having a party to do just that!Our party will be Friday, August 7th, 5:30-7:30 PM at the WIBW Radio Studios, in theparking lot, 1210 SW Executive Dr., Topeka,66615.There will be FREE hot dogs, music, games,

food, fire trucks, and more! Come for a goodtime to help take a stand against crime!

Topeka Rescue Mission will bedistributing School Supplies forchildren that are guests at theMission or part of the NET ReachDare to Dream Mentoring pro-gram.TRM will also partner with

Topeka North Outreach (TNO) todistribute to children in the com-munity. The TRM DistributionCenter will be taking applicationsfrom July 20 to August 3 for theTRM/TNO Back to School Fairthat will be held on August 8th forthose that are preregistered. Fam-ilies can sign up by filling out theBack To School Fair Applicationavailable at TRM or online at tr-monline.org.TRM is needing to collect

school supplies and volunteers tohelp with the August 8th distribu-tion and to put together theschool supply packets. A list ofthe needed supplies is found at tr-monline.org.For more information contact Kay Ireland

at 785-354-1744 x 365 or by email at [email protected].

Topeka Rescue Mission preparing tohost their annual Back to School Fair

Registration forms can be picked up at any local quilt or fabricstore, or online at www.midwestbarterexchange.com/quiltshow

August 22, 2015 • 9AM to 4PM


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Health & Wellness MarketplaceCheck out these companies and service providors below to fulfull your health and wellness

needs. To advertise in this section, call us at 785-380-8848.

Drew and Karen [email protected]

785-266-5273

Adopt Kansas Kids works to connect foster and approved adoptive families with children throughout Kansas who need adoption. This service is provided by the Kansas Children’s Service League through a contract with the

Kansas Department for Children and Families (DCF).

www.adoptKSkids.org 877-457-5430

Every child deserves a loving, caring home. A family they can call their own. A place where they belong. With people who will be there for them always.


MEDICARE MONDAYS – First Mon. of ea.month, 1-3pm. Topeka/Sh. Co. Public Library(Menninger Room 206), 1515 SW 10th. Seniorhealth insurance counseling. For info: 580-4545or [email protected]

TRAIL LIFE & AMERICAN HERITAGE GIRLSTROUPS - Every Mon. 6pm, CornerstoneComm. Church, 7620 SW 21st. Faith-basedscouting programs are kids age 5-18. Registeronline at cornerstonetopeka.com. For info: 478-2929.

THE FIRST PLACE 4 HEALTH PROGRAM –Mon., 6:30pm or Sat., 8am, Topeka First Assem-bly, 500 SW 27th St. This program points mem-bers to God’s strength & creates acompassionate support group that helps mem-bers stay accountable in a positive environment& delivers faith-based health & weight manage-

ment instruction. To join or start a new group,contact Jan Norris, 972-0582 or [email protected] or visit firstplace4health.com.

HEARTLAND HEALTHY NEIGHBORHOODS– 2nd Mon., 11:45am-1pm. Promoting neigh-borhood well-being by mobiliz-ing people, ideas & resources.233-1365.

LADIES’ EXERCISE- Tue.evenings 7-8 pm & Fri. morn-ings 8-9 am, First Baptist, 129 w15th St., Lyndon. free activesupportl: fat burning, strength,fitness. Contact Sheri 207-0380or [email protected] FARMERS MARKET- Monday's through Oct. 19, 8-11:30am, Topeka/Shawnee Co.

Library, 1515 SW 10th. Closed on Labor Day.

HI CREST FARMER'S MARKET - Every 1stand 3rd Tuesday, 4-6p (May-Sept), AvondaleEast NET Center (455 SE Golf Park Blvd). Alsodemos & other activities.

Healthy Event Calendar for Greater TopekaTo list an event in this calendar, email it to [email protected]

CONTINUED ON NEXT PAGE

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and Harrison. The open-air market is full offresh fruits & vegetables, herbs, arts & crafts,flowesr, home-baked goods etc.

MOTHER TERESA'S FARMERS MARKET -Sat. 8;30-11:30, 2014 NW 46th St.

SATURDAY FAIRLAWN STARTER BIKE RIDE- Every Sat., start at 8am at Classic Bean in Fair-lawn Plaza, end at Pizagle’s. Great for beginners.For info: [email protected]

HEALTHY EVENT CALENDAR CON-TINUED FROM PREVIOUS PAGE


WOW - WORKIN' OUT ON WEDNESDAYS -5:30 pm every Wed., south steps of the Capitolbuilding. Free, fun and family-friendly. A com-bination of aerobic & strength training exer-cises, coupled with a fun line dance to end eachexperience. www.makinmoves.com

CAPITOL MIDWEEK FARMERS MARKET -Every Wed., May 13 thru Oct. 14, 7:30am –12pm, Corner of 10th & Jackson on the Southside of the Capitol Lawn

SAFE STREETS COALITION MEETING – FirstWed. of the month, 11:45am-1pm. Great Over-land Station. For info: 266-4606 [email protected]

OPERATION BACKPACK – 1st Thurs., 6pm,Lyman Learning Center, Lyman and N. KansasAve. Volunteers gather to assemble WeekendSnack Sacks for low-income students. Spon-sored by Topeka North Outreach. For info: 286-1370.

LIFEFEST – First Thu. of the month, 10am-12:30pm, Covenant Baptist Church, 5440 SW37th St. Seniors ministering to seniors – cele-brating with fellowship, fun, food, learning &entertainment. Potluck lunch at noon. If trans-portation is needed, call 354-4994 or 478-1729

FOURTH FRIDAY FITNESS SERIES - GreatOverland Station. Gettin' fit on the river! Cele-brate an active and healthy community & theriverfront development. August 28th Yoga, 6:30pm; September 25th Boot Camp, 6:30 pm

NOTO MARKET & ART WALK ON FIRSTFRIDAYS – NOTO arts district. Enjoy arts, an-tiques, fine crafts, and flea market items.

SAVING DEATH ROW DOGS ADOPTIONBOOTH - Every Sat., 1am - 2pm, Petco, 1930SW Wanamaker

DOWNTOWN TOPEKA FARMERS MARKET- Saturday's through Nov. 2, 7:30am-noon, 12th

• August 2015 -------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------ Topeka Health & Wellness

HARVESTER'S PROGRAM FOR SENIOR CIT-IZENS - every second Sat., takes place at Chris-tian Lord Ministries, 2421 SE California. Call266-4979.

CRUISIN THE CAPITOL CAR SHOW – Aug.1, 5pm. All makes, all years – cars, trucks andcycles. Located around the Capitol for displayand cruise lane. 785-234-9336

ANNUAL TOPEKA BIG SHUNGA RUN - Aug1, 7:30am, Crestview Community Ctr, 4801 SWShunga Dr. Cost: $20 ages 19+; $15 ages 11-18,registration before July 22. $25 for all ages afterJuly 22. For info: 251-2960 [email protected]

LIVE WELL HEALTHY FOOD SUMMIT -Date: August 4, 2015. Salina Family YMCA hadteamed up with the Live Well Saline County tobring a Healthy Food Summit to Salina Kansas!Event is based on a national movement involv-ing importance of access to healthy foods. Formore information &registration: www.sali-naymca.org

FAST FORWARD GOLF TOURNEY - Aug. 7,11am registration, 1pm shotgun, Topeka Coun-try Club. For info: 234-2644

RITECARE CHARITY GOLF TOURNEY - Aug.7, 12:30 Shotgun, Shawnnee CC, 913 SE 29th St.2-person scramble. $75 each. Dinner, auctionfollow at 5:30. For info: 266-3191

NATIONAL NIGHT OUT EVENTS – Aug. 8.National Night Out events throughout Topekaand Shawnee County. For information, checkout www.safestreets.org for events in your area,or call 266-4606

110 MILE RIDE - Aug. 9, Registration 11:30-1:30, kickstands up at 2pm. K4 to Hwy 99 toWamego, return on Hwy 24, activity stop atWamego Park. Prior to ride is family time:bounce houses, playground games, kid's art




projects, hotdogs & water. Ride ends at b&bBBQ, cover charge included, raffle baskets,games, open mic, karaoke, Chance Encounter &more.. All vehicles welcome. $20 solo rider, $10for extra riders. Under age 16 is free. For info:640-0834 or [email protected]

TOUR de BIKE- Sunday, Aug. 9, 1:30pm at LakeShawnee, Shelter #5 (in Tinman Circle on eastside). For all ages...bring your bike and helmet,learn the rules/etequette of riding, ride aroundthe Lake, stop for refreshments along the route.Then afterward, cool off with an ice cream treat.

Everyone receives a spe-cial take-home gift. Do-nations made toLeadaChild will be en-tered into a prize draw-ing. Cost for event is$10/rider or $25/family(all proceeds will benefitLeadaChild). Faith Lutheran Church,17th & Gage. 272-4214


This summer, we’re uniting 50,000 RIDERS

from across the country to ride 30 MILLION MILES

THE NATIONAL BIKE CHALLENGE!"#$%&'"(&)*!$#+!'*

MAY 1 – SEPTEMBER 30NATIONALBIKECHALLENGE.ORG

CONTINUED ONNEXT PAGE


ANNUAL SON-SHINE CARNIVAL -Aug. 15, 11-3, Crossroads WesleyanChurch, 2121 SW Harrison. Food,music, games, waterslide, silent auction,prizes, cake walk & fun for all! Free ad-mission. Some games cost 25-75 cents.For info: crossroadstopeka.com or 354-7953

TOPEKA RAILROAD FESTIVAL –Aug. 15, 9:30-4:30. Great Overland Sta-tion. Demonstrations, handcar rides,tours, trackless train rides, model trainlayouts, kids activities, facepainting,food, and entertainment. Advance tick-ets $6; at the gate $10. Children two &under free. For info: greatoverlandsta-tion.com

TOPEKA CLASSIC HIGHLANDGAMES – Aug. 15, 10am-5pm. 5724SW Huntoon St. $30 entry includeslunch and shirt. Classes A, B, C, Wom-ens, Masters, Under #190, Amateur(free). This year includes Olympicweightlifting. For info: 608-6171

9TH ANNUAL WORKS OF HEARTART EVENT AND AUCTION – Aug.21, 6pm-9:30pm, Maner ConferenceCentre, 17th & Western. Auction andsilent auction for art and art-relateditems. Benefit for Family Service &Guidance Center. For info: 232-7902 [email protected]

INTRO TO SQUARE DANCING ANDLINE DANCING, Trinity PresbyterianChurch, 4741 SW 21st StreetAugust 27, 2015 7:10 PM Learn toSquare Dance with Line Dancing.Great fun and great way to meet peo-ple. For all ages.

HEALTHY EVENT CALEN-DAR CONTINUED

FREE Vision Screening Service

Provided by the Kansas Lions Sight Foundation and the Lions Clubs of District 17-A

Target Area - children: 6 months to 6 years old

Who can use this service? Any Daycare, Pre-school or School in District 17-A with children in the target area.

What equipment is used? District 17-A (NE Kansas) has purchased 2 hand held auto-refactors from Pedia Vision. It does not touch the child and looks like a large SLR camera.

Who does the screening? The screener is used by all of the Lions Clubs in District 17-A and the Lions members assist in the screening.

How do I get the Screener scheduled? Contact your local Lions Club or e mail the Kansas Lions Sight Foundation coordinator Lion Vern Failor at [email protected] or call 785-272 -6102.

















FOURTH FRIDAY FITNESS SERIES - Aug. 28,6:30pm, Yoga. Great Overland Station. Gettin'fit on the river! Celebrate an active and healthycommunity & the riverfront development. Sep-tember 25th Boot Camp, 6:30 pm

INDIA FEST – Aug. 29, 10-2, Big Gage ShelterHouse. Indian cuisine, jewelry, art, music & en-tertainment. For info:[email protected]

ANNUAL LAKE SHAWNEE TRADITIONALPOW WOW – Sep. 4-6, 3-10pm Fri., 10-10 Sat.,9am church service Sun. Lake ShawneeReynolds Lodge, 3315 Tinman Cir. Food & ven-dor booths, arts & crafts, demonstrations andmore Advance tickets $6. At gate $8. Kids 11 andunder 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 cele-brate and learn about the people that build,protect, and serve our cities. Kids are invited tocome touch, climb on, and learn about these bigpieces of equipment and the people that operatethem. Admission: a canned good for Harvesters.

KANSAS CITY RENAISSANCE FESTIVAL.Sep. 5 - Oct. 18, 10am-7pm; Weekends only plusColumbus Day and Labor Day. 628 N 126th St.,Bonner Springs, KS www.KCRenFest.com. 800-373-0357.

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To get your event and information

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Healthy Event Calendar

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topeka health & wellness - 08-2015

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