topeka health & wellness - 09-2015

The Triad of The Triad of Healthy AgingHealthy Aging

FITNESS AFTER 50

MASSAGE THERAPY

FOR SENIORS

Old Age Ain’t Old Age Ain’t for Sissies!for Sissies!See page 3 for information

about front page photo

www.TopekaHealthandWellness.com MAGAZINE

TOPEKA SEPTEMBER 2015

HEALTHYHEALTHYAGINGAGING

FREEFREETAKE ONE!TAKE ONE!

CHILD CHILD OBESITY OBESITY Why now?Why now?

Hearing Loss:Hearing Loss:A Side Effect of A Side Effect of Cancer Therapy?Cancer Therapy?

PLASTIC PLASTIC SURGERYSURGERYGoing beyond Going beyond the surfacethe surface

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

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

Colorectal Cancer Stages Colorectal Cancer Stages

PUBLISHER: Lee Hartman [email protected]

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ON THE COVER: Three people of varied age get their ex-

ercise walking on a sunny afternon. Part of healthy aging is keeping active

with a variety of exercise. The articles in thisissue will keep you informed about what isneeded and the options available for meetingyour needs. We are grateful to all of our con-tributors and advertisers for making this infor-mation available to the public. Getting old doesn’t have to hurt! Embrace

and enjoy it!

123 SW 6th Ave., Topeka, KS 66603

• September 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

taying active is not a science. Just rememberthat mixing different types of exercise helpsboth to keep your workouts interesting and

improve your overall health. The key is to find ac-tivities that you enjoy. Here is an overview of thefour building blocks of fitness as you age and howthey can help your body.

1: Cardio endurance exercise• What is it:Uses large muscle groups in rhythmic

motions over a period of time. Cardio workouts getyour heart pumping and you may even feel a littleshort of breath. Cardio includes walking, stair

climbing, swimming, hiking, cycling,rowing, tennis, and dancing.• Why it’s good for you:Helps lessen fa-

tigue and shortness of breath. Promotes in-dependence by improving endurance fordaily activities such as walking, house clean-ing, and errands.

2: Strength and power training• What is it: Strength training builds

up muscle with repetitive motion usingweight or external resistance from bodyweight, machines, free weights, or elastic

bands. Power training isoften strength trainingdone at a faster speed toincrease power and reaction times.• Why it’s good for you: Strength

training helps prevent loss of bonemass, builds muscle, and improvesbalance—both important in stay-ing active and avoiding falls. Powertraining can improve your speedwhile crossing the street, for exam-ple, or prevent falls by enabling youto react quickly if you start to tripor lose balance.

3: Flexibility• What is it: Challenges the ability

of your body’s joints to move freelythrough a full range of motion.This can be done through station-ary stretches and stretches that in-volve movement to keep yourmuscles and joints supple so theyare less prone to injury.• Why it’s good for you: Helps

your body stay limber and increasesyour range of movement for ordi-nary physical activities such aslooking behind while driving, tyingyour shoes, shampooing your hair,and playing with your grandchil-dren.

4: Balance• What is it:Maintains standing and

stability, whether you’re stationary or movingaround. Try yoga, Tai Chi, and posture exercises togain confidence with balance.•Why it’s good for you: Improves balance, pos-

ture, and quality of your walking. Also reduces riskof falling and fear of falls.

Source: healpguide.org

Exercise and fitness as you age: Tips for building a balanced exercise plan

S

www.greatlifegolf.com

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

5 Myths about Exercise and AgingMyth 1: There’s no point to exercising. I’m going to get old anyway.Fact: Exercise and strength training helps you look and feel youngerand stay active longer. Regular physical activity lowers your risk for avariety of conditions, including Alzheimer’s and dementia, heart dis-ease, diabetes, certain cancers, high blood pressure, and obesity.

Myth 2: Older people shouldn’t exercise. They should save theirstrength and rest.Fact: Research shows that a sedentary lifestyle is unhealthy foradults over 50. Inactivity often causes older adults to lose the abilityto do things on their own and can lead to more hospitalizations, doc-tor visits, and use of medicines for illnesses.

Myth 3: Exercise puts me at risk of falling down.Fact: Regular exercise, by building strength and stamina, preventsloss of bone mass and improves balance, actually reducing your riskof falling.

Myth 4: It’s too late. I’m already too old to start exercising.Fact: You’re never too old to start exercising and improve your health!In fact, adults who take up exercise later in life often show greaterphysical and mental improvements than their younger counterparts.

Myth 5: I’m disabled. I can’t exercise sitting down.Fact: Chair-bound people face special challenges but can lift lightweights, stretch, and do chair aerobics, chair yoga, and chair Tai Chito increase range of motion, improve muscle tone and flexibility, andpromote cardiovascular health. Many swimming pools offer access towheelchair users and there are adaptive exercise programs for wheel-chair sports such as basketball.


Colorectal Cancer Stages

By Dennis Grindel

here truly is a Triad to Healthy Aging.They are all interconnected and theyare all vitally important as we age!

If the old adage is true, and we actually are whatwe eat, then DIET is the top of our triad. Eat-ing healthy is a key component to physical andmental fitness. Start by reducing fats and sug-ars, hard as this may be; and swapping animalproteins for plant proteins such as legumes, soyand nuts. Reducing fats and sugars preventsthe buildup of amyloid proteins in the bodywhich are known to contribute to the develop-ment of Alzheimer’s disease. Consider switching to aMediterranean Diet which is plant based, includeswhole nuts and fish with a decrease in the consumptionof dairy products. Most health professionals recom-mend limiting the consumption of alcoholic beverages,but I speak with so many 90+ healthy active folks whohave a beer or a glass of wine occasionally that moder-ation becomes the key word!

If DIET is the top, then EXERCISE is the second partof our triad. Everyone should be getting at least twoand a half hours of exercise on a weekly basis. Mix aer-obic (walking, bicycling swimming, etc.) with some re-sistance workouts. A gym membership is a great wayto do this, but it doesn’t have to cost money. Walkingin the neighborhood will do it, and be creative aboutsetting up some way to do a resistance workout in yourown home. The American College of Sports Medicineis a great resource for setting up a home gym. Seewww.acsm.org for some great information. The mostimportant thing is to enjoy whatever sort of exercise youare doing. Find something you like to do for exercise,and find someone you like doing it with! Then youwon’t look upon exercise as that one part of your dayto dread, or avoid.

Exercise increases muscle mass, which will help preventfalls, fractures and atrophy. Building muscle mass alsoincreases general functionality. We simply move betterand more easily when we remain active and get someexercise.

And finally, the third leg of our triad is mental health.

Most important to mental health is reducing our stresslevel. Stress reduction improves the hippocampus, thepart of the brain that controls memory, learning andemotions. While it is unrealistic to eliminate stress fromour lives, make every effortto reduce the amount ofstress you have on a dailybasis.

Participating in fun activi-ties and brain games is anexcellent way to maintainmental health. Crosswordpuzzles, board games writ-ing and reading are all waysto stay mentally alert andexercise our brains.

Reducing depressionthrough community activ-ities and social interactionare enormously importantin maintain mental health.Social clubs, church activi-ties and interactions withfamily, friends and neigh-bors all contribute to ourmental health. Experienc-ing “the blues” every sooften is normal, but chronicdepression is something todiscuss with your physi-cian, and with such great

treatments for depression, help can be relativelyeasy to obtain.

Our outlook on life is so very important for ouroverall health. Maintaining balance and an op-timistic attitude can positively affect almostevery aspect of our lives. So continue makingthe Triad important every day! Eat Well…Move Well…Think Well!

Dennis is the Program Director of Live Well atHome by Brewster, an innovative lifecare mem-bership program designed for active, healthy adultswho wish to remain in their homes as they age.Dennis has 23 years’ experience in aging servicesand is a LeadingAge Leadership Academy Fellow

and a Certified Aging Services Professional. He holds a Mas-ter of Arts Degree from St. Louis University. For more in-formation about Live Well at Home by Brewster, pleasecontact Dennis at 785-274-3394.

The Triad of Healthy Aging

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Get Connected to: 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

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

For membership information, call 274-3303 today!

w w w . B r e w s t e r C o n n e c t . o r g

Your connection to a more fulfi ll ing life.































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

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oes maintaining ahealthy weight seem tobe more challenging

with each passing birthday?Many people believe maintain-ing a healthy weight becomesmore challenging because theythink their metabolism slowswith age. Seems like a reasonableassumption to make; however,your metabolism (your body'sprocess of converting food intoenergy), and thusly your weight,is determined by calories in vs. calories out.

Metabolism could slow with age, but it doesn'tslow because of age. As people get older, some-times they are less active yet consume the sameamount of calories they consumed when theywere younger and more active. This throws off thecalories in vs. calories out equation.

Simply put calories in equals everything you con-sume. Almost everything contains calories (ex-amples include meals, snacks, treats, gum andbeverages, etc…).

Calories out equals the energy your body uses tofunction (examples include breathing, brushing yourteeth, pumping blood, reading, exercising, etc…).

A calorie surplus means you are eating more calo-ries than your body needs. Since your body hasno immediate use for the excess calories, typicallyyour body stores the calorie surplus as fat. Trans-lation: you'll gain weight.

If you continue to exercise at the same intensityfor the same amount of time* and continue to bemindful about the amount of food you eat, yourmetabolism will not slow down as you age.

Follow these easy tips to stay more mindful aboutthe daily calories you consume:

Frequency. Instead of dessert after a meal, reserveit for special occasions.

Portion size. Try a big salad with a side of friedchicken, instead of vice versa. Eat a square of darkchocolate instead of the whole bar.

Preparation. Usually cook mac and cheese withwhole milk, butter and cheddar? Overhaul yourrecipe with low-fat cheese, whole-grain noodles,fresh spinach and tomatoes. You’ll pack more nu-trition into fewer calories.

Your choices.Omit your evening snack if you eatbirthday cake or special treat during a work cele-bration.

Savor. Newsflash: even if you eat a ho-hum cookiethat didn't taste great, the calories still count.Don't waste calories on lack-luster treats. Saveyour indulgences for deliciousness.

D

Now you know why it is important to keep track of your calories, find out how many calories you needto 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 ofmoderate-intensity aerobic activity per week and muscle-strengthening activities two or more days a week.For great health benefits, exercise 300 minutes per week.

Practicing moderation helpsmaintain healthy weight

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

ealthy and tasty recipes are key to stickingwith any good nutrition plan throughoutthe year. Here are some good examples!H

Easy simple recipes for your health!

CAGE NUTRITION785-215-8128

3720 SW 45th St.Topeka, KS 66610

(inside Berkshire Golf & Fitness)

A quick and delicious recipe that will have a mealprepared in minutes! If you like heat, you may addred 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

DirectionsCombine olive oil, lemon juice, green onions,

parsley, rosemary, thyme, salt, black pepper, andgarlic powder in a small bowl. Set aside 1/4 cupof the marinade. Place salmon in a shallow dishand pour the remaining marinade over the top.Cover and refrigerate for 30 minutes. Removethe 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 re-served marinade, until the fish flakes easilywith a fork, 15 to 20 minutes.Nutrition Information (Serves: 6)Per serving: Calories: 412 kcal; Total Fat: 25.7g;

Grilled SalmonSimple Garlic Shrimp

If you like shrimp and LOVE garlic, give this fastand 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

DirectionsHeat olive oil in a heavy skillet over high heat

until it just begins to smoke. Place shrimp in aneven layer on the bottom of the pan and cookfor 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, 11/2 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 table-spoon cold butter. Cook and stir until all butterhas melted to form a thick sauce and shrimpare 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,

Cholesterol: 97mg; Carbohydrates: 1.8g; Fiber:.4g; Sodium: 299mg; Protein: 41.8g

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

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; Choles-terol: 188mg; Sodium: 244mg; Carbohydrate:2.9g; Fiber: 0.4g; Protein: 19.1g

Source: allrecipes.com- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

More healthy tipsA healthy balanced shake or smoothie can also be used as ameal or snack substitute. Combined with proper snacking,including the right amounts of fiber and protein this regi-men can keep your metabolism burning calories and let youmanage weight and general good health.

It’s important to eat something every 2-3 hours or so, andproper snacking can also keep you from bingeing on thewrong types of foods between meals.

Regular consulting with your wellness coach can help youstay focused, and answer any questions you may have. Forhelp with a targeted nutrition program with personalizedsupport, contact your wellness coach today!

Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ----------------------------------------- September 2015 • Topeka 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 hearing consultation or visit us online at

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

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913.232.7754Overland Park, KS 66209

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

s we age, our lives change. There comesa time when we start to need morehelp. Perhaps you need help with yard

work or with paying bills. Maybe you need helpwith shopping and meal preparation. Or maybeyou need help getting to and from the bath-room and getting ready for the day. We all wantto stay at home as long as possible, but needinghelp with these types of things make that diffi-cult, if not impossible. When the time comesthat you can no longer safely live at homealone, it is better to be proactive and have aplan; to know where you would like to go andbe prepared to make the move to your newhome. This is a difficult decision to make andone may ask, “When do you know it's time?”

Let’s take a look at some questions to ask your-self and your partners in care:

a. What effort does it take for you to get outfor activities like shopping, visiting friends, etc.?

b. When getting out, how often is comfortable for you?

c. Do you think you are isolated from family and friends?

d. Do you have stairs to climb to get to otherareas of your home?

e. Have you ever fallen or are you afraid of falling? (One out of three persons over 65 fall each year. A fall can lead to a serious and chronic health problem.)

f. Is it difficult to find the right person to help with keeping up with a home, yard etc., as well as helping with activities of daily living such as bathing, dressing, cooking etc.?

It is best to look at an alternative place to livewhen these issues first enter your thoughts. Evenif a move is not imminent, it is good to take a lookat what is available in case you would need to

move at a later date. People say it is helpful to visitseveral times and visit several different placeswhere you would consider living. Visiting andtaking part in a meal is a way to "check out thefood." Do you have friends living at this place andwhat have you heard from others in the commu-nity about this "home away from home?” Arethere planned activities you would enjoy? Visitwith staff and watch how they interact with oth-ers living there. Are the apartments reasonablysized to meet your needs?

These are a few questions to ask yourself as yousearch to make a move for yourself or a loved one.This is not easy......but often there is a relief foryou or a loved one in knowing that living may besafer and that there are staff available to help veryquickly when something is needed. It’s also arelief that going to the grocery store, cleaninghouse, and meeting new people are choices rightoutside your door. It’s helpful to know that every-thing is taken care of for you.

The Homestead of Topeka is an innovative alter-native in health care and assisted living for sen-iors. Our mission is to create an environment inwhich residents can continue to enjoy their indi-

viduality, their independence and their dignity ina secure and supportive environment. Our goal isto offer what makes sense for you- to provide asmuch or as little as you need when you need it, inyour private apartment. If you or a loved one isexperiencing some of the scenarios above, give usa call today. We can help you develop a plan thatmakes sense for you.

Old Age Ain’t for Sissies!

AMAKING A MOVE

HOMESTEAD of TOPEKA5820 SW Drury Lane, Topeka, KS 66604

785-272-2200

HOMESTEAD of AUBURN280 E Valley Springs Drive

Auburn, KS 66402785-256-7100

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

Rita C. Rodgers-Stanley, M.D.

hese are just a fewfactors that are im-pacting childhood

obesity in the nation today:

Television and Media - Screen time is a major factorcontributing to childhoodobesity. It takes away from thetime children spend beingphysically active, leads to in-creased snacking in front ofthe TV, and influences childrenwith advertisements for un-healthy foods.

Marketing of unhealthy foods - Nearly half of U.S. middle and high schools allow ad-vertising of less healthy foods, which impacts stu-dents' ability to make healthy food choices. Also,foods high in calories, sugars, salt, and fat, and low innutrients are advertised and marketed extensively to-ward children and adolescents, while advertising forhealthier foods is almost nonexistent in comparison.

Limited access to healthy affordable foods - Some people have less access to stores and supermar-kets that sell healthy, affordable food such as fruitsand vegetables, especially in rural, low-income neigh-borhoods and communities of color. Supermarketaccess is associated with a reduced risk for obesity.Choosing healthy foods is difficult for parents wholive in areas with an overabundance of unhealthy op-tions like convenience stores and fast food restaurants

Increased portion sizes - Portion sizes of less healthy foods and beverages haveincreased over time in restaurants, grocery stores, andvending machines. Research shows that children eatmore without re-alizing it if they areserved larger por-tions. This meansthey are consum-ing a lot of extracalories, especiallywhen eating high-calorie foods.

As teachers, coaches, parents and mentors, weneed to help children and teens learn how tomake healthy choices. Get involved in sports, talkwalks as a family, teach your children how to cook"real" food!

Child Obesity - Why now?

T

CAGE Gymnastics 785-266-4151

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

Triny Lindsay

Triny Lindsay - CAGE Gymnastics, Owner

Consequences of Childhood Obesity

Obese and overweight children are at risk for a num-ber of serious health problems such as:

• Diabetes: Type 2 diabetes was once called adult-onset diabetes. Now with the rise in childhood obesity,there is a dramatic rise in the number of children suf-fering from type 2 diabetes. Untreated, this can be alife-threatening condition.• Asthma: Extra weight can make it harder to breatheand can inflame the respiratory tract. There is a risein childhood asthma and children with seriousasthma are more likely to be overweight.• Heart Failure: Being overweight makes the heartwork harder. Overweight children are more likely togrow up to be overweight adults who develop heartproblems.

Kansas Child Obesity Rate - 30.2%*

Kansas Adult Obesity Rate - 30%**

Kansas has the 27th highest childhood obesity rate inthe United States. Currently 30.2% of youth in Kansasare overweight or obese. Kansas is the 19th most obesestate in U.S. for adults.

Obese children are more likely to become obeseadults. And if you’re overweight as a child, your obe-sity in adulthood is likely to be more severe. So thechanges you make now can help your state providethe next generation with the most opportunities tolive a longer and healthier life.

*Child Health Data**2014 F as in Fat Report

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

By Robin B. Haag

s people age, they may find themselvesslowing down, feeling aches and pains intheir backs and their joints that they had

not noticed before. Because of those increasedaches and pains, they may feel they have to de-crease their activities. You do not have to feel that

way. And you cer-tainly don’t haveto give up activi-ties that you enjoydoing becauseyour body feelsthose aches andpains more oftenand for longer pe-riods of time.Regular massagetherapy can helpkeep you involvedin the activitiesyou enjoy and

promote overall mind, body health.

Massage therapy has many modalities. For elderly(geriatric) clients, massage therapists use a gentletouch massage to manipulate the muscles andsoft tissues around the joints. Their techniquemay include effleurage (long smooth strokes),petrissage (a kneading technique), tapotement(tapping), and gentle friction massage. All ofthese help to increase blood flow to the musclesand joints. Because of the increased circulation,it aids in extra fluid or swelling to be moved outof the area. Clients tend to feel more relaxed, lesspain and notice an increased range of motion in

their joints. This increased range of motion helpsthe client maintaintheir activity leveland some evencomment that theyhave increased theiractivity level be-cause they feel bet-ter and moreconfident in gettingaround easier. Wehave clients thatcontinue in manyactivities includinggolf, biking, garden-ing, hiking, fitness exercise, sewing, quilting and

just keeping up with their grandkids.

Another bonus benefit of geriatric massage is thehuman touch and interaction. In today’s world, fam-ily doesn’t always liveclose by. And I thinkeveryone can agreethat we all smile a lit-tle more and feel a lit-tle brighter when wehave positive interac-tions with others. Massage therapist provide positivetouch and social interaction that some people maynot get as often otherwise.

As with any new activity, exercise or therapy, weencourage you to check with your doctor to makesure massage therapy is right for you. Then finda massage therapist near you and enjoy the ben-efits that massage has to offer.

Massage Therapy for Seniors

A

Robin B. Haag & Associates785-234-1548

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


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Amber Groeling, RD, LDRegistered Dietition

bout 70 million American adults have highblood pressure – that’s one of every threeadults, according to the Centers for Disease

Control and Prevention. Of those, the CDC says onlyabout half, or 52 percent, of people with high bloodpressure have their condition under control. In 2013,more than 360,000 American deaths included highblood pressure as a primary or contributing cause, ac-cording to a report from the American Heart Associa-tion.

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 havingtheir 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 isthrough healthy eating through the DASH diet.DASH stands for Dietary Approaches to Stop Hyper-tension. The DASH diet is a lifelong approach tohealthy eating that's designed to help treat or preventhigh blood pressure (hypertension). The DASH dietencourages you to reduce the sodium in your diet andeat a variety of foods rich in nutrients that help lowerblood pressure, such as potassium, calcium and mag-nesium. It emphasizes portion size, eating a variety offoods and getting the right amount of nutrients. TheDASH diet is also in line with dietary recommenda-tions to prevent osteoporosis, cancer, heart disease,stroke and diabetes. And while the DASH diet is not aweight-loss program, you may indeed lose unwantedpounds because it can help guide you toward health-ier meals and snacks.

For the fifth year in a row, the expert panel from USNews & World Report chose the DASH diet as theBest Diet, Healthiest Diet, and the Best Diet for Dia-betes. US News & World Report said, “DASH was de-veloped to fight high blood pressure, not as anall-purpose diet. But it certainly looked like an all-starto our panel of experts, who gave it high marks for its

nutritional completeness, safety, ability to prevent orcontrol diabetes, and role in supporting heart health.Though obscure, it beat out a field full of better-known diets.”

The DASH diet emphasizes vegetables, fruit and low-fat dairy foods — and moderate amounts of wholegrains, fish, lean meats and nuts. The standard DASHdiet meets the recommendation from the DietaryGuidelines for Americans to keep daily sodium intaketo less than 2,300 mg a day. The lower-sodium versionof the diet matches the recommendation to reducesodium to 1,500 mg a day if you're 51 and older, blackor have hypertension, diabetes or chronic kidney dis-ease. If you aren't sure what sodium level is right foryou, talk to your doctor.

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 acreamy texture that gently clings to the lettuce andfruit.Active: 25 minutes Total: 25 minutes

All you need:1 1/2 cups fresh raspberries, divided1/4 cup Hy-Vee Select extra-virgin olive oil1/4 cup Hy-Vee Select red-wine vinegar1 small clove garlic, coarsely chopped1/4 tsp kosher salt1/8 tsp freshly ground pepper

8 cups mixed salad greens1 ripe mango, diced1 small ripe avocado, diced1/2 cup thinly sliced red onion1/4 cup toasted chopped hazelnuts or sliced almonds,optional

All you do:1. Puree 1/2 cup raspberries, oil, vinegar, garlic, saltand pepper in a blender until combined.2. Combine greens, mango, avocado and onion in alarge bowl. Pour the dressing on top and gently toss tocoat. Divide the salad among 5 salad plates. Top eachwith the remaining raspberries and sprinkle withnuts, if using.

Nutrition Facts per serving: 215 calories, 16g fat, 2gsaturated fat, 0mg cholesterol, 122mg sodium, 18gcarbohydrate, 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.

DASH Your Way to Good Health

2951 SW Wanamaker Rd.Topeka, KS 66614

Amber Groeling, RD, LDRegistered Dietitian

785-272-1763 [email protected]

A

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

How to Recognize and Treat Hair Loss

By Carla Skytta, DO,Kansas Medical Clinic Plastic Surgery

hat do you think of whenyou hear the question‘What is plastic surgery?’

As a plastic surgeon, I have asked severalpeople questions like this to gain a betterperspective of what one might think wedo. Their answers can include anythingfrom repairing a torn earlobe, injecting acosmetic solution such as Botox®, cos-metic facial surgery and liposuction; to askin graft, burn care, treatment of upperextremity diagnoses (i.e. trigger finger, carpal tunnelsyndrome), or a variety of other surgical procedures– elective or medically-necessary. The answer canalso be the enhancement of one’s looks, a way tobuild self-esteem, to correct congenital defects torestore symmetry, or to correct a self-portrayed im-perfection. For others, it can treat injuries related toauto accidents, a burn injury, or can be a way of ap-peasing disabilities from life experiences or birthdefects.

In any event—plastic surgery is a positive changethat can make a person feel attractive and youthful.Plastic surgery has developed into many areas andour goal as surgeons is to open one’s mind, orbroaden the view of what we can offer.

Our services go well beyond the scope of cosmeticenhancements. There are several facets to this sur-gical sub-specialty, including (but not limited to)cosmetic, reconstructive, congenital, hand and mi-crosurgery. Not every plastic surgeon offers all ofthese sub-specialties, and a patient should undergoa scheduled consultation to help make the best de-cision for his or her situation—even when it meanssurgery is not the best answer to a perceived prob-lem. It’s most important for a patient to receive aneducated, honest opinion with full disclosure ofwhat options are available.

“What is the difference between reconstructive andcosmetic plastic surgery?”

Reconstructive surgery is treatment of a medicalprocess or life-threatening diagnosis, restoring pre-vious physical attributes or functions. For exam-ple, in the realm of breast cancer, a general surgeonmay perform a surgery to remove the breast (mas-tectomy), and a plastic surgeon may then discusstreatment options to restore ones self to a pre-ex-isting state; primarily to achieve symmetry, or sev-eral other surgical and non-surgical options thatcan make one feel ‘like me again.’

“What are the benefits or perceived benefits of plas-tic surgery?”

The benefits of plastic surgery remain in the naturewith which plastic surgery differs from say, generalsurgery. Each has a very important role in the over-all surgical condition or medical and physical func-tional outcome of the patient. Though plasticsurgeons are typically sought after for cosmetic sur-geries—their role is also very important to help re-gain a pre-operative, or pre-medical, physicaloutward appearance and/or functionality.

A plastic surgeon’s goal is to have a compliant pa-tient who is a good candidate for the surgery or pro-cedure best for his or her situation. This includes aconsultation in which both the patient and surgeonhave agreed upon the best plan for the most-posi-tive outcome.

The point here is to open the mind of the reader, tounderstand what can be offered and how plastic

surgery may be more than the general consensus.Please allow time to explore your interest in ourability to consult and treat you.

KMC Plastic Surgery6001 SW 6th Ave., Ste. 310Topeka, Kansas 66615

785-271-2297www.KMCPA.com

WCarla Skytta, DO com-pleted medical school atOhio University Collegeof Osteopathic Medicinein Athens, Ohio followingup with a General Surgeryresidency at Doctors Hos-pital in Columbus. Dr.Skytta is board-certifiedin general surgery and hascompleted a three-yearfellowship in plastic and reconstructive surgery at theCleveland Clinic foundation, South Pointe hospital.Additionally, she completed a fellowship in hand sur-gery at Grandview Hospital in Dayton. Dr. Skytta grew up in Northeast Ohio and is excitedto practice in Topeka. She enjoys volunteering hertime on medical mission trips. In 2014 she went toColombia, South America and performed multipleplastic and hand surgeries. Dr. Skytta covers multipleareas of surgery including plastic/reconstructive sur-gery and hand surgery. This includes surgical andnon-surgical cosmetic procedures – from face andneck lifts; to abdominoplasty, liposuction, laser, andinjectibles.

Dr. Carla Skytta, DO

PLASTIC SURGERY - Going beyond the surfaceWhat this sub-specialty means to different people


Local not-for-profit healthcareprovider Midland Care has been se-lected to participate in the Medicare

Care Choices Model, announced recently byHealth and Human Services Secretary Sylvia M.Burwell. The model provides Medicare benefi-ciaries who qualify for coverage under theMedicare Hospice Benefit and dually eligiblebeneficiaries who qualify for the Medicaid Hos-pice Benefit the option to elect to receive sup-portive care services typically provided byhospice and continue to receive curative servicesat the same time.

Today’s announcement is part of a larger effortat HHS to transform our health care system todeliver better care, spend our dollars in asmarter way, and put patients in the center oftheir care. All eligible hospices across the coun-try were invited to apply to participate in themodel. Due to robust interest, CMS expandedthe model from an originally anticipated 30Medicare-certified hospices to over 140Medicare-certified hospices and extended theduration of the model from 3 to 5 years. This isexpected to enable as many as 150,000 eligibleMedicare beneficiaries with advanced cancers,chronic obstructive pulmonary disease, conges-tive heart failure, human immunodeficiencyvirus/ acquired immunodeficiency syndromewho receive services from participating hospicesto experience this new option and flexibility.

Participating hospices will provide servicesunder the model that are currently availableunder the Medicare hospice benefit for routinehome care and respite levels of care, but cannotbe separately billed under Medicare Parts A, B,and D. Services will be available around theclock, 365 calendar days per year. Services willbegin starting January 1, 2016 for the first phaseof participating hospices and in January 2018for the remaining participating hospices.

Individuals who wish to receive services underthe model must fall into certain categories:

• Must be diagnosed with certain terminal illnesses (e.g., advanced cancers, chronic obstructive pulmonary disease, congestive heart failure and human immunodeficiencyvirus/acquired immune deficiency syndrome);

• Must meet hospice eligibility requirementsunder the Medicare or Medicaid Hospice Benefit;

• Must not have elected the Medicare or Medicaid Hospice Benefit within the last 30days prior to their participation in the Medicare Care Choices Model;

• Must receive services from a hospice that isparticipating in the model; and

• Must have satisfied model’s other eligibilitycriteria.

More information about the program is avail-able at www.midlandcare.org

Midland Care selected to participate in the Medicare Care Choices Model

A

(785) 232-2044

(800) 491-3691

www.MidlandCare.org

New model aims to increase choice and quality by enabling individuals to receive palliative and curative care concurrently


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

in you, which ye have of God...

s the days begin to get shorter heading into thesecond half of the year, I would like to high-light the importance and value of sleep. It'seasy 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 reg-ular routine, and that includes a bed time routine.Quality sleep can make or break how you feel the nextday, your energy levels, how well children behave andfocus in school, and also the amount of healing and re-pair that occurs in your body. Here is some Biblical wis-dom and some considerations for quality sleep:

1) Sleep based on God's design: God designed the earth, the sun and people to work andfunction together. We are designed to get up when thesun rises and go to bed shortly after the sun sets. Onereason we know this is because after the sun sets, ourbody produces melatonin that drips into our spinal cordwhich makes us sleepy.

If you are not outside and you are using fake lightingthat stresses and fools the nervous system (tv, videogames, cell phones, etc) than your body may not pro-duce melatonin properly.

One reason we have such an insomnia problem isAmerica is that we use technology and don't live out inthe world God designed for us! Have you ever beencamping? Notice how the sun goes down and you areexhausted and quickly go to bed. This is becauseyou are outside and your body is working basedon God's design.

2) Melatonin is likely NOT a good supplementfor you: We live in a synthetic world. Men are "re-creat-ing" nature in a laboratory. Almost all mela-tonin supplements are made fromPETROLEUM.

This is why people become dependent on mela-tonin, continue to increase dosages to get an ef-

fect and it causesyour own body tostop producingmelatonin natu-rally!

This is not a sleepsolution, it is be-coming drug de-

pendent.

Going outside for a walk as the sun sets will help producemelatonin. Melatonin can be found naturally, from rice,but very few health food stores are aware of this and usethese products. Please do not assume everything youbuy 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 nervoussystem, relax blood vessels and turn off a busy brain. Ifyou have trouble falling asleep, magnesium may be-come a good friend. Everyone needs it. A magnesiumbath before bed can be great for calming children andgetting them prepared for bedtime. Other electrolytesare important as well, which would include calcium,potassium and sodium.

4) Light some candles:Something our family has been doing recently is light-ing candles. As the sun sets, we light candles and ALLtechnology in the house is turned off (this means nolights, television, cell phones, computers, etc.)

What an amazing way to disconnect from the modern

world and return back to the "good old days." It makesme think of all those episodes of Little House on thePrairie I watched growing up with my mom, the simplelife before technology. We have found it a great way tounwind, relax and connect with our family. Withouttechnology to distract us or entertain us, instead we con-nect with each other by talking, telling stories, readingthe Bible, or playing games.

5) We all need growth hormones:Growth hormones are released during sleep, but only ifyou go to bed on time. Growth hormone is release inthe body sometime between 9pm and midnight aftergoing 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 afterthe sun sets. Why is growth hormone important?

Many call it the anti-aging hormone. It's what helpsyoung ones to grow strong and for us older ones to stayyoung! 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 onthis earth. There is a reason that all life is governed bythe sun rising and the sun setting. It would benefit usto honor God's design even in a busy, complex, tech-nology-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

ADesigned for Health

VAUGHNLAWRENCEOwner, Spiritual Health

The Value of Sleep


ood just doesn’t taste the same any-more.”

“I can’t get out to go shopping.”

“I’m just not that hungry.”

Sound familiar? These are a few common reasonssome older people don’t eat healthy meals. But,choos-ing healthy foods is a smart thing to do—no matterhow old you are!

Here are some tips to get you started:• Eat many different colors and types of vegetablesand 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 bakedgoods and some mar garines).

• Eat seafood twice a week.

Two Plans for Smart Food Choices

The Dietary Guidelines for Americans, 2010 fromthe U.S. Department of Agriculture (USDA) andDepartment of Health and Human Services(HHS) describes two eating plans. Eating a varietyof foods from each food group in either plan willhelp you get the nutrients you need.

One plan is called the USDA Food Patterns. It sug-gests that people 50 or older choose healthy foodsevery day from the following:

Fruits—1-1/2 to 2-1/2 cupsWhat is the same as 1/2 cup of cut-up fruit? A 2-inch peach or 1/4 cup of dried fruitVegetables—2 to 3-1/2 cupsWhat is the same as a cup of cut-up vegetables?Two cups of uncooked leafy vegetableGrains—5 to 10 ouncesWhat is the same as an ounce of grains? A small

muffin, a slice of bread,a cup of flaked, ready-to-eat cereal, or ½ cupof cooked rice or pastaProtein foods—5 to 7ouncesWhat is the same as anounce of meat, fish, orpoultry? One egg, ¼cup of cooked beans ortofu, ½ ounce of nuts orseeds, or 1 tablespoon ofpeanut butterDairy foods—3 cups offat-free or low-fat milkWhat is the same as 1cup of milk? One cup ofyogurt or 1-1/2 to 2ounces of cheese. Onecup of cottage cheese isthe same as ½ cup ofmilk.Oils—5 to 8 teaspoonsWhat is the same as oiladded during cooking?Foods like olives, nuts,

and avocado have a lot of oil in them.Solid fats and added sugars (SoFAS)—keep theamount of SoFAS small

If you eat too many foods containing SoFAS, youwill not have enough calories for the nutritiousfoods you should be eating.

Your doctor may want you to follow a certain dietbecause you have a health problem like heart dis-ease or diabetes. Or, you might have been told toavoid eating certain foods because they can changehow well your medicines work. Talk to your doctoror a registered dietitian about foods you can eat in-stead.

Here’s a tip: Stay away from “empty calories.” Theseare foods and drinks with a lot of calories but notmany nutrients—for example, chips, cookies, soda,and alcohol.The second eating plan is called the DASH EatingPlan. DASH stands for Dietary Approaches to StopHypertension. DASH is a lot like the Food Patterns,but following this plan can help you lower yourblood pressure. See For More Information AboutHealthy Eating at the end of this AgePage to findout more about DASH.

“FHealthy Eating After 50


Trinh Le, MPH, RD - blog.myfitnesspal.com

etabolism is the entire process ofconverting calories into energy topower all your bodily processes. And

it isn’t just about calorie burning! It’s also aboutcalorie storing. Your metabolism determines thenumber of calories you need daily to maintainyour weight. While there’s only one way caloriescan enter your body (nom nom!), there aremany ways for calories to leave it. Here are thethree major factors that affect your metabolismand overall calorie burn.

Basal Metabolic Rate (BMR): Calories to SurviveBasal metabolic rate is the number of caloriesyour body needs to support the vital functionsthat keep you alive (breathing, digesting, filter-ing waste) while at rest. These functions eat up

a whopping 60–70% of your daily calorie in-take, making BMR the largest contributor toyour metabolism. Your BMR doesn’t include thecalories you burn for normal daily activities orexercise. Here are the key factors that play intoBMR:

BODY SIZE A bigger in-dividual requires morecalories to sustain theirbody at rest and withany activity they do.

BODY COMPOSITIONMuscle is more metabol-ically active than fat,meaning more caloriesmust be burned tomaintain a pound ofmuscle compared to apound of fat.

AGE Your BMR ishigher when you areyounger, especially sincecalories are needed tosupply your growingbody. The trend is thatas you age you slowlygain weight in the formof fat mass and loseweight in the form of

muscle mass.

GENETICS You knew this was coming! Somepeople are born with higher (or lower) BMRthan others, and this is completely normal. Yourgenes are not something you can fix, but if yoususpect you have a genetic condition that slowsdown your metabolism (such as familial hy-pothyroidism), this is something you shouldconsult a medical professional about.

HORMONES They act like chemical dials al-lowing your body to turn your metabolism upor down depending on its needs.

HEALTH Generally, your BMR is higher whenyou are fighting off an infection or healing froma major wound.

Because these factors introduce so much variability,calculating someone’s exact BMR is hard to measureaccurately without sinking serious cash into fancyequipment. Instead, BMR is generally approximatedusing an equation called the Mifflin–St. Jeor,(http://www.ncbi.nlm.nih.gov/pubmed/15883556)US National Library of Medicine National Insti-tutes of Health, which has been shown to bemost accurate in predicting BMR for healthyadults compared to other existing equations.This equation approximates your BMR usingyour gender, body size and age when it calculatesyour daily calorie.

It isn’t just about calorie burning!

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Healthy Aging: 4 Things You Should Doveryone knows by now that eating right,exercising, and shunning smoking andother bad habits increases our chances of

having a long and healthy life.

If you're hitting some -- but only some -- ofthese goals, it's better than nothing. But accord-ing to a new study, you're likely missing out onthe full benefits that come with living a healthylifestyle across the board.

In the study, which included 5,100 middle-agedBritish civil servants, those who engaged in fourkey behaviors -- not smoking, moderate drink-ing, exercising regularly, and eating fruits andvegetables daily -- had triple the odds of avoid-ing disability, chronic disease, or mental healthproblems over a 16-year period, when comparedwith people who practiced none of these behav-iors.

Each of the four behaviors, practiced on theirown, increased the odds of what the researcherstermed "successful aging" by 30 percent to 50percent. When practiced together, however, thebehaviors seemed to produce a compound ben-efit greater than the sum of its parts.

"Individual healthy behaviors are moderately as-sociated with successful aging, but their com-bined impact is quite substantial," says leadauthor Séverine Sabia, Ph.D., an epidemiologyand public health researcher at University Col-lege London, in the UK. "Multiple healthy be-haviors appear to increase the chance ofreaching old age disease-free and fully func-tional."

The findings suggest that following a healthylifestyle is a lot like collecting compound intereston a loan or investment, says Richard Birkel,Ph.D., senior vice president of health at the Na-tional Council on Aging, in Washington, D.C.

"By treating our bodies with care and avoidingharmful substances over a long period of time,

the health effects are compounded," Birkel says."Over time, because we are free of disability andillness and have more energy, we are able to livemore fully and take on more challenges. ... Thereseems to be a virtuous chain reaction in whichsmall positives lead to a critical mass of healthand well-being."

The idea that healthy behaviors can amplify eachother might seem like common sense. (If youexercise daily but eat only fast food, for instance,you're probably not getting maximal results.)But the new research is noteworthy for its scopeand its attempt to quantify the benefits of ahealthy lifestyle.

The study is among the first of its kind to exam-ine the outcomes associated with combinationsof behaviors in midlife, rather than specifichealth measures (such as body mass index) thatreflect those behaviors, says S. Jay Olshansky,Ph.D., a professor of public health at the Centeron Aging at the University of Illinois at Chicago.

What's more, the outcomes used in the studywere unusually comprehensive. Sabia and hercolleagues defined successful aging using fiveseparate dimensions of health: cognitive, men-tal, physical, respiratory, and cardiovascular.This is a "real strength," Birkel says.

A holistic measure like successful aging "definesa state of being, rather than a set of isolatedhealth outcomes," Birkel adds. "This is, ofcourse, the status we all aspire to as we age -- notjust absence of disease or chronic conditions,but having good mental health and being inde-pendent and active."

The study, which was published today in theCanadian Medical Association Journal, did havesome important limitations. For one, it was anobservational study, meaning it shows an asso-ciation and does not establish a cause-and-effectrelationship between the various health behaviors and outcomes.

And given that some of the participants wereonly 60 years old at the conclusion of the study,it's hard to know whether the findings -- espe-cially those regarding mental functioning -- willremain steady with time, says Clinton Wright,M.D., a neurologist at the University of MiamiMiller School of Medicine.

Still, says Birkel, the findings are "very good andreassuring news," and make a strong argumentfor adopting healthy lifestyle behaviors no mat-ter how old you are.

Source: Health.com

E


Checking out the Kansas WildscapeBy Miranda Ericsson Kendall

spent a lot of time outside when I was kid. I grewup in rural Missouri, surrounded byhills and trees, so exploring the fields

and woods was easy. I waded through tallgrass, gathered hickory nuts, sketched but-terflies, dangled my feet into the clear flow-ing water of a lively stream, climbed trees,and more. It was never too cold or too hotto spend time outside. I still think of thosedays as some of the best of my life, and Isometimes wish that my kids had the op-portunity 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 naturalworld than their parents and grandparents did. Experi-encing nature is often something that we have to go outof our way for, and many children aren’t being given thatopportunity. That’s why the Kansas Wildscape Founda-tion has made it their mission to conserve the beauty ofnatural Kansas—and to get families outside to enjoy na-ture together. Charles N. Black is the Executive Di-

rector of Kansas Wildscape. He notesthat efforts to preserve natural resourcesare more effective when they are com-bined with programs that remind peo-ple why they should care about takingcare of our land.“To truly respect, understand, and

value the Kansas outdoors—or nature in general for thatmatter—a person needs to actually experience the out-doors from time the time firsthand,” Black said. “Basi-cally, we’re just trying to increase the amount of availableoutdoor activities across Kansas with our projects.” Fortunately for us, Kansas is a gorgeous state with

lush, green parks and natural landscapes available for allof us to explore and experience. And now that it’s coolingoff, the time is perfect to get outside with your family.The Wildscape Foundation offers a number of fun waysto get to know natural Kansas, such as the WildLiferChallenge, Outdoor Kansas for Kids, and Cabin projects.

WildLifer ChallengeThe WildLifer Challenge is a great first step, because

it blends technology and the outdoors. Families are chal-lenged to take on 15 outdoor challenges,and to upload a photo doing each one.The WildLifer app makes it easy. Onceyou cross off 15 you are recognized as aKansas WildLifer and you can win coolprizes. Best of all, you get to do really funstuff! There are a wide range of chal-lenges, and duration and difficulty vary.You could plant a tree, pitch a tent, pack apicnic, 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 open-ended was important, because it means that the programcan work for anyone, at any level.“Parents can decide themselves how far they want to

take each challenge,” Black said, “based on their availabletime, 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, orthey could take a 30-minute walk onone of Topeka’s nature trails. Either onequalifies as meeting the challenge.So why does an outdoor challenge havean app? Charles N. Black points out thatpeople will be more comfortable and fa-miliar as they set out to try new chal-lenges if they can use the technologicalresources that they’re used to.

“Basically, we felt that we needed to get inside the houseto get people outside of the house,” Black said.

O.K. Kids—Outdoor Kansas for KidsOutdoor Kansas for Kids is all about getting kids up

off of the couch to play outside while connecting withthe natural world. Sites all across Kansas sign up to hostevents, and the Wildscape Foundation provides operat-ing manuals, signage, free caps or shirt, prizes, and mar-keting support—whatever the hosts need to make theevent a success. All events are free! Kids can enjoy fishingderbies, horseshoes, scavenger hunts, bird watching, hik-

ing, and more.

Cabin ProjectWildscape wants people to feel comfortable get-ting outdoors, so they’ve built low-cost/high-comfort rental cabins at Kansas state parks andpublic lands to create an opportunity for fami-lies to enjoy the outdoors without giving up

power or beds. The cabins are cute and soundly con-structed, and offer heat/AC, refrigerator, microwave, andstove--in a beautiful, natural setting. The cabins havebeen extremely successful, so Wildscape expanded theiroriginal 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’tenjoy being outdoors. Many of Kansas’ state parks andpublic lands are located in some pretty remote areas ofthe state. By constructing and placing rental cabins inthese areas, people have the option to rent a cabin at anaffordable price and have all of the comforts of home ina 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 KansasWildlife, Parks & Tourism department each year.

Right in Your BackyardWe’re so fortunate to have a beautiful landscape just

waiting for our exploring feet! Lynn Gentine of theKansas Wildscape Foundation reminds us that ShawneeCountry has lots of beautiful parks and trails to visit asyou 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 Wanamakercalled Kaw River State Park,” Gentine said. “It has well-maintained trails shaded by an oak-hickory forest perfectfor hiking adventures, plus there’s access to the KansasRiver for paddlers.”And there are many more options, including Lake

Shawnee, the governor’s mansion, Landon Trail, Dorn-wood 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 theview with your family. You’ll be making memories thatwill last…and you’re likely to start a lifelong love for na-ture and outside activities while you’re at it.

CONTACT: Lissa StaleyHeartland Healthy Neighborhoods

[email protected]

Find out more about Kansas Wildscape Foundation at: http://www.kansaswildscape.org/

Rent a cabin from the Kansas Department ofWildlife & Parks at: http://ksoutdoors.com/State-Parks/Reservations

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CAGE GYMNASTICS - 2925 SW 37th St. We also have great birthday parties!785-266-4151 www.cagegymnastics.com

BLUE CROSS AND BLUE SHIELD -Health insurance for all needs.www.bcbsks.com

BACKS BY POPULAR DEMAND - For allages. Ask us about the many benefits ofmassage! 301 SW Gage Blvd. 785-234-

BREWSTER PLACE - BrewsterConnect isyour connection for a more fulfilling life.785-274-3303. www.BrewsterConnect.org

MIDLAND HOSPICE - The sooner youcall, the sooner we can help. 800-491-3691 www.midlandcareconnection.org

HOMESTEAD ASSISTED LIVING - Amember of the Midwest Health Family5820 SW Drury Ln. 785-272-2200

CAIR PARAVEL LATIN SCHOOL - 635SW Clay St. 785-232-3878 cpls.org

FAMI LY PRACT ICE


[email protected]

Drew and Karen Walker785-266-5273

SK IN CARE

PET CARE

MISCE LL ANEOUS

Get Your Healthy Meat & Deli Items at

DAIRY PRODUCTS HEALTH INFORMATIONIWIG DAIRY - Fresh & natural dairy prod-ucts from the Iwig Family Dairy Farm! Wealso have horse-drawn wagon rides & farmtours! 3320 SE Tecumseh Rd - 785-379-9514 • 724 SW Gage - 785-228-1697

HEARTLAND HEALTHY NEIGHBOR-HOODS - Information on active living &healthy eating. Contact Lissa Staley at [email protected]


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 mobilizing people, ideas& resources. 233-1365.

MONDAY FARMERS MARKET - Monday'sthrough Oct. 19, 8-11:30am, Topeka/ShawneeCo. Library, 1515 SW 10th. Closed on LaborDay.

OSTOMY SUPPORT GROUP - First Tuesday ofeach month at St. Francis Health, 1700 SW 7thSt, Meeting Room, 2nd floor, 6:00 – 7:30 PM.Anyone with an ostomy may attend. The goal isto provide education and ongoing support forindividuals with an ostomy. Contact TeresaKellerman at 785-295-5555 for information.

LADIES’ EXERCISE- Tue. evenings 7-8 pm &Fri. mornings 8-9 am, First Baptist, 129 w 15thSt., Lyndon. free active supportl: fat burning,strength, fitness. Contact Sheri 207-0380 [email protected]

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

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 South

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

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Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com --------------------------------------- September 2015 • FARMERS MARKET - Saturday's through Nov.2, 7:30am-noon, 12th and Harrison. The open-air market is full of fresh fruits & vegetables,herbs, arts & crafts, flowesr, home-baked goods.

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]

HARVESTER'S PROGRAM FOR SEN-IOR CITIZENS - every second Sat.,takes place at Christian Lord Ministries,2421 SE California. Call 266-4979.

WHITE LAKES OUTDOOR FLEAMARKET - Sundays 9 - 3 pm, 3500 SW

Topeka Blvd. Check facebook or call 260-5458

KVC SWAP & SHOP – Aug 29, 7am-4pm. 3rd &Kansas. Proceeds help Holiday Heroes andschool supplies for children in foster care. Boothinfo: [email protected]

INDIA FEST – Aug. 29, 10-2, Big Gage ShelterHouse. Indian cuisine, jewelry, art, music & en-

HEALTHY EVENT CALENDAR CON-TINUED FROM PREVIOUS PAGE

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side 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 ministeringto seniors – celebratingwith fellowship, fun, food,learning & entertainment.Potluck lunch at noon. Iftransportation is needed,call 354-4994 or 478-1729

FOURTH FRIDAY FIT-NESS SERIES - Great Over-land Station. Gettin' fit onthe river! Celebrate an ac-tive and healthy commu-nity & the riverfrontdevelopment. August 28thYoga, 6:30 pm; September25th Boot Camp, 6:30 pm

NOTO MARKET & ARTWALK ON FIRST FRIDAYS– NOTO arts district. Enjoyarts, antiques, fine crafts,and flea market items.

SAVING DEATH ROWDOGS ADOPTIONBOOTH - Every Sat., 1am -2pm, Petco, 1930 SWWanamaker

DOWNTOWN TOPEKA

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

tertainment. For info:[email protected]

6TH ANNUAL SHAWNEE COUNTY'SLARGEST WORKOUT - Sep. 2, 6pm, Yager Sta-dium at Moore Bowl, 1700 SW College Ave.MAKIN' MOVES, Genesis, Great Life and Parksand Recreation will join forces to bring you anunforgettable 40 minute fitness experience.Stick around after the workout to find out howyou can be a Health Champion 2016!!

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.

MEDICARE EDUCATIONAL SEMINARS -Sep. 9 at 6:30pm; Sep. 17 at 1pm; Sep. 23rd at6:30pm; Sep 29 at 1pm & Oct. 6 at 1pm. Learnthe basics of Medicare and all of its options.Seminars are designed for those becoming eligi-ble for Medicare as well as those consideringmaking a change during open enrollment. Sem-inars will be held at Century Health Solutions, adivision of Stormont-Vail Healthcare, 2951 SWWoodside Dr. Information: 233-1816 [email protected]. Light snacks andbeverages will be provided.

KANSAS SENIOR OLYMPICS – Sep. 9 - Oct. 4.Sports include basketball(3 on 3), archery, bad-minton, bowling, cycling, track and field, horse-shoes, pickleball, race walk, raquetball, roadrace, shuffleboard, softball, swimming, table

HEALTHY EVENT CALENDAR CON-TINUED FROM PREVIOUS PAGE


tennis, tennis and volleyball. For registration:Kansas Senior Olympics office at 785-251-2974.Athletes will have the opportunity to qualify forthe 2015 Summer National Senior Games. $50

HUFF 'N PUFF HOT AIR BALLOON FESTI-VAL – Sep. 11-13, Tinman Circle. Watch morethan 30 colorful hot air balloons launch overLake Shawnee. Friday: 4pm vendor fair & activi-ties, Balloon Flight at 6 pm. Balloon Illumina-tion & Tether at 7:30pm. Saturday, 7:30amBalloon Flight; 10am - 4pm vendor fair & activ-ities, Balloon Flight at 6 p.m. Balloon Illumina-tion & Tether at 7:30pm. Sunday Balloon Flight7am.

FUNDRAISING 5K FUNRUN - Sep 12, 9am (registra-tion 8am), Shunga Trail withparking at Felker Park (2540SW Gage Blvd. Hosted byFaith Temple Church. Price:$15 – Adults; $5 – Children(12 and under). Charitabledonation will be given toTopeka Rescue Mission.(785) 235-1834 or [email protected]

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

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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 con-cert. Sun. 9am Mass, Pott CountyPosse, roast beef dinner.

EMERGENCY SERVICES SHOWCASE– Sep. 12, 1-4, Kansas Expocentre. Firstresponders from all around ShawneeCounty, hospitals, community servicegroups and search and rescue groupswill demonstrate and educate the com-munity about the roles they can play inan emergency situation. Fire trucks,helicopters & more. For info: 845-2216

BRUCE WHALEY SPIRIT RIDE – Sep.12, 8am. Lake Shawnee shelter house#2. Fundraiser for Leukemia and Lym-phomia Society Bike Ride. 6.5, 25, or 50miles. Helmets required. Lunch pro-vided. For info: kvbc.org or 379-0534

CRUSHERFEST – Sep. 18, LessmanFarms, 4124 NE Brier Rd. The CapitalCity Crushers Women’s Roller derbyteam from Topeka is putting on their2nd annual mud volleyball/music festi-val. Family event with camping allweekend, Karaoke Contest (Fridaynight); Mud volleyball (Saturday); Bon-fire (Saturday night) Merch & foodvendor booths (Friday, Saturday & Sun-day til noon) KIDS: 13 and youngerFREE! All kids under 18 must have aparent onsite. Mud volleyball andcamping: $25 per person (Includescamping all weekend & entry into themud volleyball tourney). Weekendspectators: $10 will get you a weekendpass that includes camping. Day specta-tors: $7 Enjoy Friday evening karaokeor Saturday’s mud volleyball tourna-ment.

HEALTHY EVENT CALEN-DAR CONTINUED

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 sup-ports 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 [email protected]

Buy your table or ckets 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


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 beregistered for a $10 donation. The registrationfee includes an event t-shirt, event bag filledwith goodies, and a Paws in the Park dog ban-dana. Pancakes & Sausage served by Perkins fora small donation! For info contact HelpingHands Humane Society. www.hhhstopeka.org,233-7325

FAMILY FUN DAY IN THE PARK - Sep. 26, 10-4, Hillcrest Community Center, 1800 SE 21st St.Activities geared towards family fun. Bouncehouses, car show, food, music, skits, and enter-tainment. Sunday church service provided bylocal church groups. 785-251-2956

CIDER DAYS - Sep 26, 10am-6pm, & Sep 27,10-5, Kansas Expocentre. Arts & crafts, livebluegrass, carnival, historical re-enactors, ani-mal rides, petting zoo, unique food. $7 at thegate, $6 in advance at Walgreens & HyVee. Chil-dren under 10 free. 785-235-1986.www.topekaciderdays.com

TOPEKA NORTH OUTREACH FALL FESTI-VAL - Oct. 3, Seaman Community Church, 2036N.W. Taylor. Attention crafters or vendors: Toreserve a $20 table, contact Rebecca at 785-408-1483 or e-mail [email protected].

35TH ANNUAL APPLE FESTIVAL – Oct. 3,10am-5pm. Old Prairie Town at Ward-MeadePark, 124 NW Fillmore. $5 in advance or $6 atthe gate. Children 12 and under are free. Takethe FREE bus from the Judicial Building (301SW 10th Ave) parking lot. Advanced tickets canbe purchased at all Topeka Dillons locations, theParks and Recreation Administration office(3137 SE 29th St), or at Old Prairie Town. Con-cessions, entertainment, folk arts & crafts andvintage stores. Vendors call 785-251-2993

DART ADVENTURE RACE – Oct. 3, 8am.Downtown Topeka. Multi-leg race will putteams 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

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