topeka health & wellness - 07-2015

HEALTH TIPS FORHEALTH TIPS FORSUMMERTIME FUN SUMMERTIME FUN

Summer Summer recipesrecipesHow can men & women restore healthy hair?

MAGNESIUM: MAGNESIUM: A Top Nutrient A Top Nutrient for 2015for 2015

How important ismental training?

Does anyone you know suffer from

SOCIAL ISOLATION?8 BIG TIPS FOR

STICKING TO YOURFITNESS PLAN

FREEFREETAKE ONE!TAKE ONE!

See page 3 for informationabout front page photo

www.TopekaHealthandWellness.com MAGAZINE

TOPEKA JULY 2015

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

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

Colorectal Cancer Stages Colorectal Cancer Stages

PUBLISHER: Lee Hartman [email protected]

SALES & MARKETING: Kevin Doel [email protected]

A Free Monthly Magazine PromotingHealthy & Happy Living in the Capital City

785-380-88482611 SW 17th St., Topeka, KS 66604

www.TopekaHealthandWellness.com

Topeka Health & Wellness is available at over 300 locations in the Greater Topekaarea, including Hospitals, Medical Offices, Dental Offices, Spas, Fitness Centers,Restaurants, Coffeehouses, Groceries, Health Food Stores and other business & retaillocations, including over 100 indoor & outdoor Display Racks.

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Written marerials submitted become the property of Topeka Health & Wellness, and all content in print oronline is for informational purposes only and is not intended as professional medical advice or treatment. Thestatements and opinions contained in the advertisements and articles are not necessarily the views of TopekaHealth & Wellness. Any reproduction of our print or online content without prior written consent is prohibited.

ON THE COVER: Topekans love their summer fun, whetherit's shooting fireworks on the 4th of July,grilling out with friends and family, swimmingat one of the local pools or working in theiryards. But staying healthy in the heat andwith the sun beating down on you has its chal-lenges. This issue features several articles onstaying healthy while enjoying your summer-time fun. On the cover, Topeka cousins KristenHines, Spencer Doole, and Connor Doel take aleap from the dock to cool down with Caroline Doel (already in the water).

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MAGAZINE

TTOOPPEEKKAA

JULY 2015

Summer 2015 is here and many will spend at least part of the long summer days either in a poolor at a beach. The American Red Cross wants you to be safe and has some steps you can followto safely enjoy your summer water fun:

POOL SAFETY Ideally, you should learn to swim before enjoying the water. While at the pool:• Swim in designated areas supervised by lifeguards. Always swim with a buddy; do not allowanyone to swim alone.• Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jacketsaround water, but do not rely on life jackets alone.• Have appropriate equipment, such as reaching or throwing equipment, a cell phone, life jack-ets and a first aid kit.• Know how and when to call 9-1-1 or the local emergency number.

With children, constant supervision is key:• If you have a pool, secure it with appropriate barriers. Many children who drown in homepools were out of sight for less than five minutes and in the care of one or both parents at thetime.• Never leave a young child unattended near water, and do not trust a child’s life to anotherchild; teach children to always ask permission to go near water.• Avoid distractions when supervising children around water.• If a child is missing, check the water first. Seconds count in preventing death or disability.

BEACH SAFETY Swimming in the ocean takes different skills, so before you get your feet wet, it’sbest to learn how to swim in the surf. You should also swim only at a lifeguard-protected beach,within the designated swimming area. Obey all instructions and orders from lifeguards.While you’re enjoying the water, keep alert and check the local weather conditions. Make sureyou swim sober and that you never swim alone. And even if you’re confident in your swimmingskills, make sure you have enough energy to swim back to shore.

Other tips to keep in mind:• No one should use a floatation device unless they are able to swim. The only exception is aperson wearing a Coast Guard-approved life jacket.• Don’t dive headfirst—protect your neck. Check for depth and obstructions before diving, andgo in feet first the first time.• Pay close attention to children and elderly persons when at the beach. Even in shallow water,wave action can cause a loss of footing.• Keep a lookout for aquatic life. Water plants and animals may be dangerous. Avoid patches ofplants. Leave animals alone.

RIP CURRENTS Rip currents are responsible for deaths on our nation’s beaches every year, andfor most of the rescues performed by lifeguards. For your safety, be aware of the danger of ripcurrents and remember the following:• If you are caught in a rip current, swim parallel to the shore until you are out of the current.Once you are free, turn and swim toward shore. If you can't swim to the shore, float or treadwater until you are free of the rip current and then head toward shore.• Stay at least 100 feet away from piers and jetties. Permanent rip currents often exist nearthese structures.As the temperatures soar, more and more of us will take to the water for some summer fun. Formore on how to keep you and your loved ones safe this summer, visit the swimming and watersafety information on our web site.

Pool and Beach Safety Steps for Summer

• July 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

By Aly Teich

s a society, it seems we're getting more andmore health conscious ever year. So why is itso hard for us to stick to our fitness goals? We

have to make sure goals we set aren't setting us up forfailure from the start. We must actively make an effortto ensure we not only reach our goals, but that they alsohelp us enact real, true change in our lives. So how dowe do this?

1. Set realistic and specific goals.While it's great to shoot for the moon, completely over-hauling your entire life usually isn't realistic, attainableor sustainable. Start small, be specific and build fromthere. If you haven't worked out since Richard Sim-mons was leading class, you're likely not ready to goout and run a marathon during your first workout. Set-ting unrealistic goals not only sets you up for likely fail-ure, but also injury.Additionally, be specific about your goals. For example,instead of making a resolution to "go to the gym more,"pick a specific number of days you want to work out,sit down with your calendar and schedule that time injust like you would a meeting or social engagement.

2. Set goals you'll look forward to.If you've tried spinning and it's still just not somethingyou enjoy, don't feel like you have to force yourself intoit just because it's trendy. Take some time to think aboutactivities you enjoy and look for workouts and classesthat either come close to these activities or have someelements of why you enjoy the activity.

3. Make it monthly.Setting an intention for the entire year is tough. Life isjust too unpredictable to hold ourselves to such long-term, lofty goals. Instead, set new goals every month.Not only does this keep you actively engaged with whatyou've set out to do, but you can check in with yourselfand make any necessary changes as they pop up.

4. Set up an accountability system.Accountability is everything, and there are countlessways to make yourself accountable for your goals. Ifyou can't hold yourself accountable to something bywriting it down and checking it off, have someone elsehelp you out. Whether you share your resolutions witha friend, family member or trainer/coach, have themcheck in with you and help you stay on track.

5. Buddy up.Find a workout partner. Not only does this give you abuilt in accountability system, but it's just more fun todo things with a buddy! Pick workout classes you canattend together, head to the gym at the same time andput dates in the calendar so you can actually stick tothem. You'll likely inspire your other friends as well, inwhich case your standing Sunday brunch could turninto group bootcamp instead!

6. Make one of your goals about someone else.For some reason, we tend to be better at keeping prom-ises we make to other people than when we make themto ourselves. Perhaps train to run a race in someoneelse's honor, take an elderly loved one (or volunteer forsomeone you don't know) for a weekly walk or encour-age someone who's really struggling with their healthto join you for some workout time and healthy eating!

7. Make it about more than weight loss.While weight loss is certainly a needed part of gettinghealthy for some and can often make us feel better in

certain ways, focusing solely on the scale is not only un-sustainable, it's often not healthy. Instead, focus onworking on your overall health and wellness, which willinevitably have positive effects on your appearance andthe way you feel about it.

8. Reward yourself.Coming up with a reward system sets up your own per-sonal incentive to stick to your resolutions. For exam-ple, at the end of every month you complete yourfitness goals, treat yourself to a massage or a new pieceof fitness gear you've been eyeing. Or, at the end ofeach week, indulge in a favorite treat.

While the start of a new year is a great time to start newgoals, it's really just a number on a calendar in the end.You can set and start resolutions ANY day of ANY year.So if you didn't get started "on time" this year, don'tgive up — do it when you can! In the end, there are norules, there are no deadlines and there is no real failure.

So be positive, have fun and know you CAN do this!

About the author: Aly Teich made it her goal to help peo-ple live healthier lives. For more information go towww.sweatlifenyc.com. Photo courtesy of the author.

8 Tips for Sticking to Your Fitness Plan

A

www.greatlifegolf.com

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

If you’ve had trouble sticking to your New Year's resolution this summer, take heart, it's not too late!


Colorectal Cancer Stages

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

he summertime is a time when we think aboutfamily get-togethers, beaches, cookouts andenjoying the beautiful outdoors. But the in-

tense heat and sun can make summertime a dangerousor difficult time for many, especially for seniors.

The Center for Disease Control and Prevention quotesthat people sixty-five years or older are more prone toheat stress because:

• They do not adjust as well as young people to suddenchanges in temperature

• They are more likely to have a chronic medical condi-tion that changes normal body responses to heat

• They are more likely to take prescription medicinesthat impair the body's ability to regulate its temperatureor that inhibit perspiration

According to the Mayo Clinic, heatstroke is defined as "acondition caused by your body overheating, usually as aresult of prolonged exposure to or physical exertion inhigh temperatures." Heat stroke is the most serious formof heat injury and occurs when the body becomes un-able to control its temperature. The body's temperaturewill rise rapidly, be unable to sweat, and unable to cooldown. The body's temperature change happens quickly,rising to 106°F or higher within 10 to 15 minutes.

Heatstroke requires emergency treatment. Untreatedheatstroke can quickly damage your brain, heart, kid-neys and/or muscles. The longer treatment is delayed,the greater your risk of serious complications or death.

Here are some great tips to make sure you have a funand safe summer.

• Stay hydrated. Dehydration is a major concern for sen-iors in the summer heat, but don't wait until you feelthirsty to reach for a beverage. Drink steadily and keepplenty of sweat replacement drinks, such as Gatorade,on hand for when you're sweating more than usual.

• Wear light-weight clothing. Wearing excess clothingor clothing that fits tightly won't allow your body to coolproperly.

• Take it easy! It's summer so sit back, relax and avoidstrenuous activity during the heat of the day.

• Find an air-conditioner. Air-conditioning is the num-

ber one protective factor against heat-related illness anddeath.

• Keep in touch. Summertime is a great time to meetyour neighbors, exchange contact information andcheck on one another regularly.

NuSound knows that keeping in touch can be difficultif you have a hearing loss. Talking on the phone, meet-ing new neighbors, or having those family get-togetherscan be frustrating with even a mild hearing loss.

Because we believe that the saying, “Life is not just aboutmaking new friends. It's about keeping up with the onesthat are dear and special to you,” is true, NuSound is of-fering a free gift to promote a more spectacular andstress free summer. NuSound is giving a FREE cap-tioned telephone to anyone who is having difficulty onthe telephone and is found to have a hearing loss. Nopurchase is necessary. This is a community service thatNuSound is providing for our seniors.

The CaptionCall telephone is similar to closed-cap-tioned television. It uses advanced technology to

quickly provide written captions of what callers say ona large, easy-to-read screen. It works like a regular tele-phone and the captioning service is absolutely free.

NuSound will provide you with a complete hearingevaluation and consultation during the months of June,July, and August. The evaluation, along with our staffsignature stating that you have a hearing loss, is all thatis needed to qualify for the free telephone. The Nu-Sound staff will take care of the paperwork and thenCaptionCall will take care of the rest; allowing you tocontinue with your summer relaxation activities.

To qualify for the telephone, call one of our NuSoundoffices today to schedule your appointment.

T


Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------ April 2015 • Page 5Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------ April 2015 • Page 5Summe r Sa l u t a t i o n s !Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------ April 2015 • Page 5


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

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ealthy and tasty recipes are key to stickingwith any good nutrition plan through thesummer. 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!

HSummertime recipes for your good health

CAGE NUTRITION785-215-8128

3720 SW 45th St.Topeka, KS 66610

(inside Berkshire Golf & Fitness)

These delicious kabobs are tender, sweet & easyto make with only a few ingredients.

Ingredients• 3 tablespoons soy sauce• 3 tablespoons brown sugar• 2 tablespoons sherry• 1 tablespoon sesame oil• 1/4 tablespoon ground ginger• 1/4 teaspoon garlic powder• 8 skinless, boneless chicken breast halves - cut into 2 inch pieces

• 1 (20 ounce) can pineapple chunks, drained

• skewers

DirectionsIn a shallow glass dish, mix the soy sauce, brownsugar, sherry, sesame oil, ginger, and garlic pow-der. Stir the chicken pieces and pineapple into themarinade until well coated. Cover, and marinate inthe refrigerator at least 2 hours.Preheat grill to medium-high heat.Lightly oil the grill grate. Thread chicken andpineapple alternately onto skewers. Grill 15 to 20minutes, turning occasionally, or until chickenjuices run clear. (Aluminum foil can be used tokeep food moist, cook it evenly, & ease clean-up)

Nutrition Information (Serves: 8)Per serving: Calories: 203; Total Fat: 4.2g; Choles-terol: 61mg; Carbohydrates: 17.1g; Fiber: .6g;Sodium: 413mg; Protein: 23.6g

Source: allrecipes.com

Hawaiian Chicken Kabobs

Balsamic and Rosemary Grilled Salmon

This is a quick and easy way to grill salmon. It'swonderful served with baked asparagus with bal-samic butter sauce and boiled new potatoes!

Ingredients• 4 (4 ounce) salmon fillets• sea salt to taste• 1 tablespoon balsamic vinegar• 3 tablespoons olive oil• 1/4 cup lemon juice• 1 clove garlic, minced• 1 sprig fresh rosemary, minced

DirectionsDirectionsSeason salmon fillets to taste with sea salt, andplace into a shallow, glass dish. Whisk togethervinegar, olive oil, lemon juice, garlic, and rose-mary; pour over salmon fillets. Cover, and refriger-ate at least 30 minutes.Preheat an outdoor grill for medium-high heat,and lightly oil grate.Remove salmon from marinade, and shake offexcess. Discard remaining marinade. Cook onpreheated grill until fish is opaque in the centerand flakes easily with a fork, about 4 minutes perside. (Aluminum foil can be used to keep foodmoist, cook it evenly, & ease clean-up)

Nutrition Information (Serves: 4) Per serving: Calories: 280; Fat: 21.1g; Cholesterol:56mg; Sodium: 136mg; Carbohydrate: 2.2g; Fiber:.1g; Protein: 19.7g

Source: allrecipes.com

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

hen people hear the word “hospice” theycan become fearful about what it means.Hospice is a supportive health care op-

tion for those who are facing a life-limiting illness. Thefocus is on quality of life and making sure patients canlive according to their priorities. Managing symptomsof serious illness, like pain, becomes a priority, to allowpatients to spend time with family and continue activ-ities they enjoy.

Many people are surprised to learn how helpful hospicecan be. Karren Weichert, CEO of local hospice providerMidland Care, explains: “What we often hear from pa-tients and their families is that they wish they had talkedto someone about hospice much earlier. They find thatwhen they get the care of a specialized medical teammanaging symptoms, they can have higher quality oflife.”

Weichert’s experiences are supported by national re-search. One study conducted by researchers at the Uni-versity of Kansas in 2004 found that patients enrolledin hospice care report higher quality of life than patients

not in hospice. The National Hospice and Palliative CareOrganization (NHCPO), which collects data from hos-pice providers around the country, reports that mostpatients who enroll in hospice say that their pain isbrought to a comfortable level within 48 hours of initialassessment.

Part of what makes hospice so helpful for families is theinterdisciplinary approach to care. Each patient andtheir families are served by a team of highly-qualifiedprofessionals that includes doctors, nurses, home healthaides, chaplains and social workers. Volunteers also pitchin, offering companionship, help with errands or breaksfor caregivers. Patients and their loved ones often de-velop close relationships with their team members, whouse their personal knowledge of the patients to directtheir care.

“At the time my aunt was being cared for by MidlandCare, she and my mom both were living with me” ex-plained a caregiver served by Midland Care HospiceServices last year. “I can’t imagine going through thiswithout the help of hospice. Her nurse was very specialto our family and so helpful. My aunt really loved herand looked forward to her visits. Also, the helpline gotme through several crises. She lived about a year longerthan they thought she would but Midland hung in therewith us. I’ll always appreciate what they did for us.”

Despite the benefits, many people are reluctant to dis-cuss hospice care. Sometimes patients assume doctorswill bring up hospice when it becomes appropriate, butdoctors are often waiting for patients to indicate they’reready to talk about it. This often results in patients en-rolled in hospice care for very short periods of time, get-ting fewer benefits from the team of professionals readyto assist them and their families.

One barrier to discussing hospice is the idea that en-rolling in hospice will shorten life. To the contrary, a2007 NHCPO study found that patients enrolled inhospice care live, on average, 29 days longer than pa-tients not in hospice care. The specialized care andsymptom management hospice provides actuallylengthens lifespan as they help patients live to the fullest.

Many also wonder about the cost of hospice services.Hospice care is a covered benefit under Medicare Part

A and Medicaid. Most private insurance companiesalso have a hospice benefit. As a not-for-profit, MidlandCare receives community financial support that allowsthem to provide hospice care for anyone – regardless ofability to pay.

Anyone, including caregivers, family, friends or pro-fessionals, can start the conversation about hospice.Not-for-profit Midland Care has provided hospicecare in the Topeka area for 37 years. A group of hos-pice-certified nurses and physicians is available 24-hours a day to patients or their families. If you orsomeone you love could use help, call them formore information.

It’s Time to Talk About HospiceW

(785) 232-2044

(800) 491-3691

www.MidlandCare.org


By Dennis Grindel

ocial isolation occurs when an individual haslimited contact with others and perceivesthat level of contact is inadequate. Socialisolation can be compared/contrasted to

loneliness, but it is much more broadly definedthan simply feeling lonely, which can sometimeshappen when an individual is with a large group ofpeople! Social isolation often occurs in aging adultsfollowing retirement, loss of a spouse, health-re-lated issues, and many other factors. Social isola-tion is linked to depression as both a risk factor anda result of depression.

So how do we combat social isolation as we Age InPlace? Purpose appears to be a key aspect of bat-tling social isolation. Aging adults should be keenlyintent on clearly defining their purpose in life in thepost-retirement years. Part of that awareness in-cludes honestly answering some basic questions:

What gets me up in the morning?

What energizes me?

What brings purpose to my life?

For many aging adults, activities such as volunteer-ing bring a wonderful purpose to life, as a way ofgiving back to society, while connecting with peopleas a way of remaining active and engaged. Manyopportunities exist in various fields which rely

heavily on a group of dedicated volunteers to sup-port the work of the organization.

Working part-time can also be a wonderful way ofstaying connected to and engaged with the worldoutside your home. And the positive result of earn-ing some extra income can assist those who mayneed to supplement their fixed incomes - an addi-tional benefit.

The aspect of nurturing is a powerful force in pre-venting social isolation. Caring for pets, plants andkids is always a healthy endeavor which can bringmuch happiness and gratification.

The important thing is to find what you are pas-sionate about and begin feeding that passion, what-ever it may be. And it is never too late to start doingjust that! So find yourpurpose in life, no matterwhat age, and live thatauthentic version of yourlife – indeed your ownlife, starting today!

Dennis is the ProgramDirector of Live Wellat Home by Brewster,an innovative, lifecaremembership programdesigned for active,healthy adults who wishto remain in their homesas they age. Dennis has23 years’ experience inaging services and is aLeadingAge LeadershipAcademy Fellow and aCertified Aging ServicesProfessional. He holds aMaster of Arts Degreefrom St. Louis University.For more informationabout Live Well at Homeby Brewster, contact

Dennis at 785-374-3394.For additional information about volunteer oppor-tunities at Brewster, please contact Maxine Gilbertat 785-374-3374.

Social Isolation

S

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.































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

Bring this ad in for your FREE

Wellness Evaluation and a FREESmoothie!Cage Nutrition

3720 SW 45th St.215-8128

(New clients only)

CAGE NUTRITION, 3720 SW 45th St.(inside Berkshire Golf & Fitness) • 785-215-8128

Talk to one of our wellness coaches about our 3-day Trial Pack!

Mon-Tue 7am-7pmWed 7am-4pm; Thu 7am-2pmFri 9am-1pm; Sat 9am-2pm

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

Triny Lindsay - CAGE Gymnastics, Owner

believe, as a coach, that training the mental aspectof the athlete is as important as training the phys-ical aspect of the athlete. A strong mind is essential

in sports as well as in life. These are some of the mentalskills that I feel are very important for athletes of all ages.

A Brief List of the Nine Mental SkillsSuccessful Athletes:1. Choose and maintain a positive attitude.2. Maintain a high level of self-motivation.3. Set high, realistic goals.4. Deal effectively with people.5. Use positive self-talk.6. Use positive mental imagery.7. Manage anxiety effectively.8. Manage their emotions effectively.9. Maintain concentration.

Mental Skills Training• I believe that these skills are learned and can be improved through instruction and practice.

• We begin our work with each individual by assessinghis current proficiency in each of the skills.

• We develop a plan for teaching and enhancing the specific skills that need improvement for the individual.

• We periodically reassess the athlete's proficiency in each of the skills in order to evaluate our progress.

1. Attitude - Successful athletes:• Realize that attitude is a choice.• Choose an attitude that is predominately positive.• View their sport as an opportunity to compete against themselves and learn from their successes and failures.

• Pursue excellence, not perfection, and realize that they, as well as their coaches, teammates, officials, and others are not perfect.

• Maintain balance and perspective between their sport and the rest of their lives.

• Respect their sport, other participants, coaches, officials, and themselves.

2. Motivation - Successful athletes:• Are aware of the rewards and benefits that they expect to experience through their sports participation.• Are able to persist through difficult tasks and difficulttimes, even when these rewards and benefits are notimmediately forthcoming.

• Realize that many of the benefits come from their participation, not the outcome.

3. Goals and Commitment - Successful athletes:• Set long-term and short-term goals that are realistic,measurable, and time-oriented.• Are aware of their current performance levels and are able to develop specific, detailed plans for attaining their goals.• Are highly committed to their goals and to carryingout the daily demands of their training programs.

4. People Skills - Successful athletes:• Realize that they are part of a larger system that includes their families, friends, teammates, coaches, andothers.• When appropriate, communicate their thoughts, feelings, and needs to these people and listen to themas well.• Have learned effective skills for dealing with conflict,difficult opponents, and other people when they arenegative or oppositional.

5. Self-Talk - Successful athletes:• Maintain their self-confidence during difficult timeswith realistic, positive self-talk.• Talk to themselves the way they would talk to their own best friend• Use self-talk to regulate thoughts, feelings and behaviors during competition.

6. Mental Imagery - Successful athletes:• Prepare themselves for competition by imagining themselves performing well in competition.• Create and use mental images that are detailed, specific, and realistic.• Use imagery during competition to prepare for action and recover from errors and poor performances.

7. Dealing Effectively with Anxiety - Successful athletes:• Accept anxiety as part of sport.• Realize that some degree of anxiety can help them perform well.• Know how to reduce anxiety when it becomes too strong, without losing their intensity.

8. Dealing Effectively with Emotions - Successful athletes:•Accept strong emotions such as excitement, anger, and disappointment as part of the sport experience.• Are able to use these emotions to improve, rather than interfere with high level performance

9. Concentration - Successful athletes:• Know what they must pay attention to during eachgame or sport situation.• Have learned how to maintain focus and resist distractions, whether they come from the environmentor from within themselves.• Are able to regain their focus when concentration islost during competition.• Have learned how to play in the “here-and-now”, without regard to either past or anticipated futureevents.

Copyright © 1998 Ohio Center for Sport Psychology

How important is mental training?

I

CAGE Gymnastics 785-266-4151

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

Triny Lindsay


Dates Details

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By Robin B. Haag

uto accidents. They seem to be a com-mon occurrence these days. Being inan auto accident can be a traumatic ex-

perience and also leave those involved with any-where minor to severe injuries. Massage can bebeneficial to both.

The most common injuries caused by a caraccident are: whiplash, headaches, shoulderstrain/sprain, upper back (thoracic)sprain/strain, low back sprain/strains. Many ofthese injures may also be called soft tissue in-juries. One may also have injuries to the arms

or legs. As with any injuries, after an auto acci-dent, I recommend you see your physician toget the all clear for a massage. Often times, theywill prescribe either pain relievers, muscle re-laxers or both.

Following is alist of benefits ofmassage for thoseinvolved in autoaccidents:

1) Reduce musclespasms and in-flammation -Muscle spasms

occur when mus-cles are strainedor sprained which

results in small orlarge tears in themuscle fiber. Thiscauses inflammationaround the area ofthe injury. Massagehelps to soften thetissues around the in-jury which allowsnew blood to flow into the area to help facilitatethe healing process.

2) Increase Flexibility –Massage helps to soften the tissues which al-

lows them to move over the joints more freely,thus allowing more range of motion in the af-fected joints.

3) Lowers Blood Pressure –Massage is known to increase the blood flow inthe body. This can aide in the natural process oflowering your blood pressure. This is very ben-eficial in allowing your body to continue its nat-ural healing process.

4) Reduce stress and anxiety –Being in an auto accident can cause a great

deal of stress and anxiety from the injuries andjust dealing with all that comes with taking careof you and your car after the accident. Anxietycan cause you to lose sleep, affects your concen-tration, and cause you to be more moody. Mas-sage helps to release natural endorphins in the

body. Those endorphins allow your body toenter a more relaxed state which can also allowyou to rest more peacefully.

If you or someone you know has been in anauto accident recently and suffering from stiffjoints, headaches, stress or anxiety, consider

speaking with your physician about the benefitsof massage. Massage has been used for years asthe natural way of healing body and mind.

Benefits of Massage after an Auto AccidentGet relief from common injuries such as whiplash & headaches

A

Robin B. Haag & Associates785-234-1548

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


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Amber Groeling, RD, LDRegistered Dietition

n the world of human health,magnesium is a key nutrient formany vital functions in the body.

Deficiency of this mineral is thoughtto be linked to more than 20 diseaseconditions. Despite this importance,it’s estimated that more than 80% ofAmericans do not get enough in theirdaily diet.

Why is magnesium such a bigdeal?First, magnesium is used by everyorgan in the body, specifically theheart, muscles and kidneys. It’s instrumental inthe transmission of nerve signals and is a keyplayer in muscle relaxation. Building proteinsfor muscle requires magnesium. The action ofmore than 300 enzymes relies on magnesium toinitiate the process. This important mineralregulates blood pressure and blood sugar levelsand can be found in every cell in the body. Mag-nesium is a component of almost every chemi-cal reaction that takes place in the body,twenty-four hours a day, seven days a week.That’s why magnesium is such a big deal!

How much magnesium does a personneed?The recommended daily intake (RDI) for maleadults 19 years of age and older is 400 to 420milligrams of magnesium daily. Adult females,including women who are pregnant or lactatingneed 310 to 320 milligrams daily. Mild to mod-erate stress increases the need for magnesiumas do physical injury, routine exertion in athlet-ics and chronic illness. Be aware that manymedications decrease magnesium absorption soadditional supplementation may be needed.Common medications that deplete magnesiumare acid blockers/antacids/anti-ulcer, diuretics,

analgesics, anti-inflammatory drugs and someantibiotics. Additional prescription medica-tions known for depleting magnesium includethose for blood pressure, diabetes and loweringcholesterol. If you are taking any of these med-ications, you may want to check with yourpharmacist or healthcare provider for guidance.

How can a person get more magne-sium into their diet?Food sources rich in magnesium include greens(particularly Swiss chard and spinach), greenbeans, seeds (pumpkin, squash, sunflower, flax,sesame-including tahini), unsweetened cocoapowder, almond butter, seaweed and Brazilnuts. Edamame and black beans as well as buck-wheat, millet, wheat germ and molasses aregood food sources, too.

Because magnesium works in a balance withvitamin D, vitamin K2 and calcium, it’s impor-tant to eat a varied diet every day that providesthese essential nutrients. A varied diet includesplenty of vegetables, whole grains, beans andlegumes, fruits, animal or vegetable proteinand dairy foods or a comparable source of cal-cium.

Need some ideas for gettingmagnesium on the table?Try making a salad with your favoritelettuce, adding Swiss chard andspinach, then topping with pumpkinseeds and edamame plus your favoritevinaigrette. Another idea is making aspinach salad with black beans, sun-flower seeds and cooked millet. Sprin-kling wheat germ, sunflower seeds andyour favorite fruit on yogurt or hot ce-real is a great way to start the day witha magnesium boost while snacking onwhole grain crackers and almond but-ter is another great way to work insome magnesium later in the day.

Source: Hy-Vee

Information not intended to be medical advice. Please contact a medical professional

for individual advice.

Magnificent Magnesium: A Top Nutrient for 2015

2951 SW Wanamaker Rd.Topeka, KS 66614

Amber Groeling, RD, LDRegistered Dietitian

785-272-1763 [email protected]

I


Many individuals will experience alopeciaor hair loss over their lifetimes. There aremany types of hair loss, as well as both sur-

gical and non-surgical treatments to help. The first andmost important aspect to mitigating ongoing hair loss,and restoring and re-thickening hairs entails properlyrecognizing the type of hair loss.

Types of Hair LossHair loss or alopecia can be divided into two generalcategories: Non-scarring and scarring.

Non-scarring Hair LossThere are several types of non-scarring hair loss. Thesetypes of hair loss are not typically permanent; however,if left untreated, these forms of alopecia can eventuallylead to permanent loss.1) Telogen Effluvium: The hair grows in three phases-

Anagen (growing), Catagen (resting) and Telogen(shedding). Normally, 85 to 90 percent of the scalp hairis in the anagen phase, 2 to 3 percent is in catagen, and10 to 15 percent is in telogen. We should normally shedbetween 100 and 150 hairs daily. However, if a stressoroccurs (i.e. thyroid abnormality, iron deficiency, hor-monal changes, medication change, pregnancy, hospi-talization, or serious illness), up to four to six monthslater, the hair cycle can shift so that 20 to 40 percent ofthe scalp hair sheds, or enters the telogen phase. This isusually manifested as significant shedding and de-creased overall thickness of the hair. This entity is typi-cally temporary, with the hair shifting back to normalcycling six to 12 months after the inciting stressor hasbeen resolved. Rarely, telogen effluvium can be ‘idio-pathic’— no cause is found and the hair loss is chronic.2) Androgenetic Alopecia: Male and female pattern

hair loss are the most recognizable forms of hair loss.Without treatment, this hair loss can become perma-nent. This entity leads to progressive miniaturization ofthe hairs in the affected area with each hair cycle, untilthe hair can no longer grow back. The best treatmentof Androgenetic Alopecia is preventative! It is better toprevent or slow down the hair loss, than to wait untilthe hair loss becomes noticeable to the public. At that

point, it is more difficult to achieve regrowth with med-ication and may warrant treatment with surgical hairrestoration.3) Alopecia Areata: This entity is a less-common

form of non-scarring alopecia. Alopecia Areata is an au-toimmune condition, in which the immune system at-tacks the bulb of the hair follicle, causing the hair to fallout. It can leave large completely bald circular patchesor diffusely bald areas.4) Traction Alopecia: Traction Alopecia is typically

loss around the hairline caused by tight hairstyling prac-tices such as tight ponytails, braids, weaves and dread-locks. Tight hairstyles cause tenderness andinflammation around the hair follicles. Without stop-ping the inciting problem and treating the hair loss,Traction Alopecia can eventually lead to permanent,scarring hair loss.

Scarring Hair LossThere are several types of scarring hair loss. They arecaused by inflammation around the hair follicles that

eventually heal over with ‘fibrosis’ or a scar. These enti-ties can be treated if diagnosed early. The goal of treat-ment is to stop the progression of the inflammation toallow the hair to regrow. However, once the scarring hasbegun, it becomes difficult to achieve regrowth.1) Lichen Planopilaris (LPP): For unknown reasons,

LPP is typically seen in middle-aged Caucasian women.It typically leads to tender, burning, and/or itchy areasin the front of the scalp with redness, scaling, andbumps around the affected hair follicles.2) Frontal Fibrosing Alopecia (FFA): FFA is consid-

ered to be a variant of LPP; however, it is more com-monly seen in post-menopausal Caucasian women.These women experience gradual hairline recession andeyebrow loss. 3) Central Centrifugal Cicatricial Alopecia(CCCA):

For unknown reasons, CCCA affects predominantlywomen of African descent. It can be accompanied bytraction alopecia, and may be related to a history of tighthairstyling practices or pomade use. It starts with mildtenderness and hair loss on the crown of the scalp. It leftuntreated, it can be a chronic progressive condition,leading to cosmetically-disfiguring balding.4) Discoid Lupus Erythematosus (DLE): DLE is an

autoimmune condition that typically only affects theskin. However, rarely, these individuals can develop sys-temic lupus erythematosus. When DLE affects the scalp,it can cause reddish-purple or brown plaques with hairloss in the affected areas.

Non-Surgical Treatments for Hair LossMany people are not candidates for hair transplanta-

How to Recognize and Treat Hair Loss

MBy Meena Singh, MD

How to Recognize and Treat Hair LossHow can men and women restore healthy hair?

DHT causes hair follicles to shrink, which reduces the flow of blood and nutrients to the hair follicle.


tion. In addition, even those that are surgical candidates,may need to address the issue of ongoing hair loss. Non-surgical treatments for hair loss include topical treat-ments, oral medication and laser devices.Minoxidil (brand name Rogaine) is an FDA-ap-

proved direct stimulator of hair growth. It works in 88to 90 percent of individuals with Androgenetic Alopeciato slow down the progression of hair loss, re-thickenhairs that have thinned, and regrow hairs that have notbeen permanently lost. We recommend using the 5 per-cent foam once daily for both men and women. Thissolution is just as effective; however, it contains a poten-tial irritant and some complain that it is too greasy.Finasteride(brand name Propecia) is FDA-approved

in men only. However, it may be indicated in post-menopausal women with Androgenetic Alopecia. Itblocks the effects of dihydrotestosterone on the hair fol-licle. The product works in up to 92 percent of users tostop the progression of hair loss, and can also rethickenand regrow hair. Up to 1 to 2 percent of men may ex-perience sexual side effects.Spironolactone is a diuretic that functions as an anti-

androgen medication in women. At high doses, it canblock hormonal influences on hair loss in women. It isnot typically used as monotherapy for hair loss, but usu-ally as an adjunct to minoxidil. At these higher doses,women can experience irregular periods, musclecramps, increased potassium and lightheadedness,therefore, we typically start at lower doses to gauge tol-erability.Low-level laser light stimulation devices can also

stimulate hair thickening and regrowth. There are manydevices on the market, in addition, I typically recom-mend it as an adjunct to other more well-studied treat-ments, such as minoxidil and finasteride.Platelet Rich Plasma (PRP) is a preparation taken

from a patient’s own blood in which the platelets are

enriched in concentrated plasma. PRP increases dermalpapilla cells, which are decreased in individuals withbalding, and potent hair growth stimulators, Fibroblastgrowth factor-7 and Beta-catenin. In addition, micetreated with PRP have quicker transitions into the

growing phase of hair than untreated mice.

When used as an adjunct to hair transplantation, hairfollicles pre-treated with PRP can demonstrate betterdensity and graft survival. Because of the improved hairgrowth seen with hair transplantation and the above-mentioned animal studies, hair specialists have startedusing PRP as primary treatment for male and femalepattern balding, as well as Alopecia Areata. PRP treat-ment is particularly attractive for women who have notseen great results with minoxidil, and young men whomay not be suitable candidates for finasteride or hairtransplantation.

Surgical Hair RestorationModern hair transplant surgery is an exciting and grat-ifying method to restore hair on a thinning scalp. It en-tails removing hair from the back of the scalp – whichis generally thicker and grows longer – and placing it inthe front of the scalp. This surgery works because thehair in the back has a different genetic destiny than thehair in the front.

Unlike hair transplants in previous decades where “hairplugs” were used, follicular unit transplantation aims atrestoring thinned areas while creating a natural, unde-tectable appearance. We achieve this by using small, fol-licular groupings of one to three hairs while creating avery natural-looking hairline.

When performing hair transplantation in men, themost important aspect is creating a natural appearinghairline. Because it is difficult to predict the future extentof hair loss, it is also pertinent that ongoing hair loss isaccounted for, so that the cosmetic improvement looksnatural today and 20 years from now.

Fortunately, most women experiencing hair loss arehelped with a combination of both medical and surgicaltherapies. Many women are candidates for hair trans-plantation. With the use of follicular unit transplanta-tion with one to four follicular unit grafts very goodcosmetic, natural-appearing results can be achieved.Women are often more concerned about the ‘see-through’ nature of the scalp, as opposed to regressionof the hairline or loss at the crown of the scalp. The netcosmetic outcome and density will reflect the amountof hairs transplanted minus the ongoing hair loss. Inaddition, placing the hairs predominantly in the frontalscalp, as opposed to diffusely spreading it throughoutthe involved areas will lead to a better cosmetic out-come.

KMC Hair Center treats all of the above-mentioned

hair loss types using a combination of the above thera-pies. If you are experiencing hair loss and would like toexplore your options, contact us for a consultation tosee what treatments can work for you. Call 913-631-6330 or visit KMCHairCenter.com to learn more.

Dr. Meena Singh is aboard-certified dermatolo-gist and dermatologic sur-geon, specializing inmedical treatments for hairloss of all types.. She at-tended Harvard MedicalSchool, trained at the MayoClinic, and completed asurgical fellowship in NewYork City, where she became trained in Mohs Mi-crographic Surgery, as well as cosmetic dermatologyprocedures. Additionally she completed a fellowshipwith the International Society for Hair RestorationSurgery, with training in all hair transplantationtechniques, including strip excision and manual/mo-torized/robotic follicular unit extraction, and trans-planting into scarring alopecias. She has performed clinical trials in laser hair stimu-lation, as well as studies in hair transplantation forscarring and non-scarring forms of hair loss. She has performed investigative studies on skin

cancer in transplant recipients, as well as tissue en-gineering. She has numerous publications in manypeer-reviewed dermatology journals, book chapters,and has been published in the New England Journalof Medicine.

Dr. Meena Singh

KMC Dermatology and MedSpa2921 SW Wanamaker Dr.

Topeka, Kansas • 785-272-6860www.KMCPA.com

KMC HAIR CENTER6333 Long Ave., Suite 360

Shawnee, KS 66216913-631-6330


Celebrate safely this Fourth of JulyBy Mende Barnett, Education Consultant forthe Office of the State Fire Marshal

e’re feeling the heat of Summer, andalong with it many of us will alsoexperience the heat of fireworks cel-

ebrations as we enjoy Fourth of July festivitieswith our friends and families. While fireworksare used as part of the holiday celebration, it isimportant to remember that fireworks can bedangerous if not handled properly.

Unfortunately, statistics indicate nearly half ofall fireworks injuries in Kansas during 2014occurred to children under the age of 18 withburns being the primary type of injury. Hos-pitals reported a total of 158 fireworks-relatedinjuries, with 47% of all such injuries duringthe entire year occurring on July 4. Thirty-ninepercent of the injuries were to the hand, whilethirty-four percent were to the face or eyes.

“While shooting your own fireworks can be athrill, they can also cause serious injuries andfires if not handled properly,” says Doug Jor-gensen, Fire Marshal for the State of Kansas.“The safest approach to enjoying fireworks isto visit public fireworks displays conducted bytrained professionals who know how to prop-erly handle fireworks. We want all our Kansaskids to enjoy this Summer’s fun and festivitiesas safely as possible.”

To help the public celebrate safely, the Officeof the State Fire Marshal offers the followingtips for the safe use of fireworks:

• Always purchase high quality fireworks from reliable and legitimate sources• Always read and follow label directions• Have an adult supervise all fireworks activities• Always ignite fireworks outdoors• Have water nearby• Never experiment or attempt to make yourown fireworks• Light only one firework at a time

• Never re-ignite malfunctioning fireworks• Never give fireworks to small children• Store fireworks in a cool, dry place• Dispose of fireworks properly• Never throw fireworksat another person• Never carry fireworksin your pocket• Never shoot fireworksin metal or glass containers

In addition, bottle rock-ets and M80s are dangerous and illegal in thestate of Kansas. The use or sale of these

banned fireworks is considered a crimeunder Kansas law.

W

Blaze, the fire dog mascot for the Office ofthe State Fire Marshal, has much to howlabout when it comes to fire safety – especiallyfor kids. To help the kids of Kansas, plus par-ents and teachers, better understand the im-portance of fire safety and to always have aresource for information on how to fireproofhomes and schools, Blaze has started his own“Paws for Prevention” blog.

Blaze, tired of chasing his own tail when itcomes to helping Kansans understand how tokeep themselves safe from the dangers of fire,decided to be a “Fire Dog with a Blog” inorder to:

• Provide fun and readable information tochildren, plus activities that would promote fire safety• Reach teachers, school administrators andchildcare centers to help promote fire safety to students• Communicate with fire departments across the state to help them promote safety in their communities

Blaze also will attendevents around the stateto promote a fire-proofKansas and encouragekids to know how toquickly escape a buildingthat is on fire. He willalso promote the impor-tance of never playing with fire, how to besafe with fireworks and campfires, and whykids should never cook without an adultpresent.

Check out Blaze’s blog at www.PawsforPre-vention.org.

Meet Blaze the Fire Dog

Photo: Melody Heifner


5 Natural Cures for the Summertime BluesBy Sylvia Anderson, Editor, Insiders Health

ummer! Most people take time during thisseason to participate in fun activities such asdays at the beach, backyard BBQs, and out-

door concerts. But not everyone has that same expe-rience. In fact, you may find yourself sleeping way toomuch, having no energy, and feeling down. So, what’sthe deal?

Well, you may be suffering from a case of the “sum-mertime blues.”

Did you know that these summertime blues could ac-tually be an indicator of seasonal affective disorder, orSAD? Contrary to what many believe, SAD is not re-served solely for winter, and can also occur in spring,summer, and fall. Furthermore, SAD is not an actual“unique mood disorder,” but rather an indicator thatmajor clinical depression might be present. And that’snothing to mess around with. Major clinical depres-sion affects nearly 20 million adults in the UnitedStates each year.

While medication is often prescribed as a treatmentfor depression, natural cures do exist as well. Here arefive of the best natural cures for your case of summer-time blues!

Change Your Diet

One of the major players with a role in causing de-pression is serotonin. Having low levels of this chem-ical increases your chance of developing depression.Antidepressants like Prozac work to increase and nor-malize serotonin levels, but you don’t necessarily haveto turn to medication. To mimic Prozac’s action, youcan change your diet in a way that will eliminate orgreatly reduce factors that inhibit serotonin levels,while eating more of the things that increase levels.For example, you should avoid caffeine, and try to eatmore foods with protein, healthy fats, and omega-3fatty acids – like nuts, coconut oil, turkey, salmon, sar-dines, and herring.

Get Physically Active

Even though depression may make you feel likeyou have no energy and cause you to sleep more,it’s important to roll yourself out of bed and exer-cise a little. You’ll thank yourself for it later! That’s

because exercise releases endorphins, which arethose feel-good chemicals that act like a natural an-tidepressant, and causes the infamous “Runner’shigh.”

Hypericum Perforatum

Better known as St. John’s wort, Hypericum per-foratum is an herb that serves as a powerful naturalantidepressant. Even though it’s not approved bythe FDA in the United States, our neighbors in Eu-rope rely heavily on this herb to treat depression.A word of caution, however: do not take this if youare taking any other medication for HIV/AIDS,antidepressants, or organ transplant drugs, as itcan interfere with their effectiveness.

SAM-e

Pronounced “Sammy,” S-adenosyl-L-methionineis a naturally-occurring chemical found within ourbodies. Like St. John’s wort, it increases the levelsof serotonin and dopamine. Also like St. John’swort, it’s not currently supported by the FDA eventhough it enjoys widespread use throughout Eu-rope. But it can easily be found as an over-the-counter supplement in many health stores.

Soak in the Sun

As with the physical activity, if you feel too unmoti-vated to get out of the house and face the summerheat, tell yourself that it’s for your own good. Gettingjust 15 minutes to a half hour of sunlight each day canincrease vitamin D levels and boost your mood. If youdon’t get a lot of sun where you live, or can’t stand theheat, you should look into purchasing a therapeuticlight box.

While enjoying the sunlight for a half hour each daymay sound like a silly treatment, real doctors who aretreating depressed patients actually recommend in-vesting in a light box or seeking more sunlight, in con-junction with their medication. For an all-naturalremedy, substitute the medications for the herbs men-tioned previously. Try doing yoga in the sunlight, inaddition to taking the herbs. Yoga is a relaxing activitythat can be done by anyone . . . no, you don’t have tobe able to bend in weird ways to reap the benefits, orbe young and slim! And, yoga has been shown to re-duce anger, depression, and anxiety. Because breath-ing technique is a major focus in yoga, you can be surethat you’ll be left feeling calm, in control, and happierthan ever.

S

Photo: Melody Heifner

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

he Road Runners Club of America wantsto remind the running community aboutthe importance of following our hot

weather running tips. Running in the heat ofsummer can be dangerous if proper precautionsand preparations are not followed.

• Avoid dehydration! You can lose between 6 and12 oz. of fluid for every 20 minutes of running.Therefore it is important to pre-hydrate (10–15oz. of fluid 10 to 15 minutes prior to running)and drink fluids every 20–30 minutes along yourrunning route. To determine if you are hydratingproperly, weigh yourself before and after running.You should have drunk one pint of fluid for everypound you’re missing. Indications that you arerunning while dehydrated are a persistent ele-vated pulse after finishing your run and dark yel-low urine. Keep in mind that thirst is not anadequate indicator of dehydration.

• Avoid running outside if the heat is above 98.6degrees and the humidity is above 70-80%. Whilerunning, the body temperature is regulated by theprocess of sweat evaporating off of the skin. If thehumidity in the air is so high that it prevents theprocess of evaporation of sweat from the skin, youcan quickly overheat and literally cook your in-sides from an elevated body temperature. Checkyour local weather and humidity level.

• When running, if you become dizzy, nauseated,have the chills, or cease to sweat…. STOP RUN-NING, find shade, and drink water or a fluid re-placement drink. If you do not feel better, gethelp. Heatstroke occurs when the body fails toregulate its own temperature, and the body tem-perature continues to rise. Symptoms of heat-stroke include mental changes (such asconfusion, delirium, or unconsciousness) andskin that is red, hot, and dry, even under thearmpits. Heatstroke is a life-threatening medicalemergency, requiring emergency medical treat-ment.

• Run in the shadewhenever possible andavoid direct sunlightand blacktop. When youare going to be exposedto the intense summerrays of the sun, apply atleast 15 SPF sunscreenand wear protective eyewear that filters out UVAand UVB rays. Consider wearing a visor that willshade your eyes and skin but will allow heat totransfer off the top of your head.

• If you have heart or respiratory problems or youare on any medications, consult your doctor aboutrunning in the heat. In some cases it may be in yourbest interests to run in-doors. If you have a his-tory ofheatstroke/illness, runwith extreme caution.• Children should run inthe morning or late af-ternoon hours butshould avoid the peakheat of the day to pre-vent heat related ill-nesses. It is especiallyimportant to keep chil-dren hydrated whilerunning and playingoutdoors in the heat.• Do wear light coloredbreathable clothing. Donot wear long sleeves orlong pants or sweatsuits. Purposefully run-ning in sweat suits onhot days to lose waterweight is dangerous!

• Plan your route so youcan refill water bottlesor find drinking foun-

tains. City parks, local merchants, and restaurantsare all good points to incorporate on your routeduring hot weather running. Be sure to tell some-one where you are running, how long you think youwill gone, and carry identification.

• Stay hydrated, cool, and safe this summer!

Source: www.rrca.org

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Pet Safety During the Summer Months

ummer is filled with fun opportunities to spendwith our pets, but some of these experiences canspell danger for our furry friends. Take these sim-

ple precautions to help keep your pet safe during thesummer months.

Visit the VetA visit to the veterinarian for a summer check-up is amust. Make sure your pets get tested for heartworm ifthey aren’t on year-round preventive medication. Be sureto get your pet on a safe flea and tick control program.

Shade & WaterPets can get dehydrated quickly, so give them plenty offresh, clean water when it’s hot outdoors. Make sure yourpets have a shady place to get out of the sun, be carefulto not over-exercise them, and keep them indoors when it’s extremely hot.

Summer StyleFeel free to trim longer hair on your dog, but never shaveyour dog: The layers of dogs’ coats protect them fromoverheating and sunburn.

Street SmartsWhen the temperature is very high, don’t let your doglinger on hot asphalt. Being so close the ground, yourpooch’s body can heat up quickly, and sensitive paw padscan burn. Keep walks during these times to a minimum.

Avoid ChemicalsCommonly used flea and tick products, rodenticides(mouse and rat baits), and lawn and garden insecticidescan be harmful to cats and dogs if ingested, so keep themout of reach. Keep citronella candles, oil products andinsect coils out of pets’ reach as well. Call your veterinar-ian or the ASPCA Animal Poison Control Center at(888) 426-4435 if you suspect your animal has ingesteda poisonous substance.

PartiesRemember that the food and drink offered to guests maybe poisonous to pets. Keep alcoholic beverages awayfrom pets, as they can cause intoxication, depression andcomas. Similarly, remember that the snacks enjoyed byyour human friends should not be a treat for your pet;any change of diet, even for one meal, may give your dogor cat severe digestive ailments. Avoid raisins, grapes,onions, chocolate and products with the sweetener xyl-itol.

FireworksLeave pets at home when you headout to Fourth of July celebrations, andnever use fireworks around pets. Ex-posure to lit fireworks can potentiallyresult in severe burns or trauma to cu-rious pets, and even unused fireworkscan be hazardous.

In the CarNever leave your pet unattended in a parked car for anyperiod of time. On a warm day, the temperature in aparked car can reach 120F in a matter of minutes —even with the car windows partially open. Your pet canquickly suffer brain damage or die from heatstroke orsuffocation when trapped in high temperatures.

Avoiding Heat StressAnimals with flat faces, like Pugs and Persian cats, are moresusceptible to heat stroke since they cannot pant as effec-tively. These pets, along with the elderly, the overweight,and those with heart or lungdiseases, should be kept coolin air-conditioned rooms asmuch as possible.This is what you should do ifyour pet is exposed to hightemperatures:• Be alert for the signs of heatstress — heavy panting,glazed eyes, a rapid pulse, un-steadiness, a staggering gait,vomiting, or a deep red orpurple tongue.• If your pet becomes over-

heated, you must lower hisbody temperature immedi-ately.• Move your pet into the

shade and apply cool (notcold) water all over her bodyto gradually lower her bodytemperature.• Apply ice packs or cold

towels to your pet’s head,neck, and chest only.• Let your pet drink small

amounts of cool water or lickice cubes.

• Finally, take your pet directly to a veterinarian — itcould save your pet’s life.

If you see an animal in a car exhibiting any signs of heatstress, call your local animal care and control agency orpolice department immediately!

If you must take your pet with you in your car, do so safely:Cats should ride in pet carriers, and dogs should ride intravel crates or be on a leash. When a pet travels, she shouldwear two ID tags — one with a home address and onewith a destination address.

Source: humanesociety.org, petfinder.com

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f the many great things about summertime, fewmatch the fun of a family road trip. Before youhook up that new boat or camper, or hit the road

with your family or friends in your car, SUV, pickup, or RV,take the time to review some summer travel safety tips. Pre-vention and planning may take a little time up front, but willspare you from dealing with the consequences of a break-down—or worse yet, a highway crash—later.

Before You Go Regular maintenance such as tune-ups, oil changes, batterychecks, and tire rotations go a long way toward preventingbreakdowns. If your vehicle has been serviced according tothe manufacturer’s recommendations, it should be in goodcondition to travel. If not—or you don’t know the servicehistory of the vehicle you plan to drive—schedule a preven-tive maintenance checkup with your mechanic right away.

Owners may not always know their recalled vehicle stillneeds to be repaired. NHTSA's VIN Lookup Tool lets youenter a Vehicle Identification Number (VIN) to quicklylearn if a specific vehicle has not been repaired as part of asafety recall in the last 15 years. Check for recalls on your ve-hicle by searching now: https://vinrcl.safercar.gov/vin/.

When your vehicle is well maintained, getting it ready for aroad trip is relatively quick and easy. However, regardless ofhow well you take care of your ride, it’s important to per-form the following basic safety checks before you go on aroad trip:

Vehicle Safety Checklist

Tires— Air pressure, tread wear, spare. Check your vehicle’stire inflation pressure at least once a month, when your tiresare cold (they haven’t been driven on for three hours ormore)—and don’t forget to check your spare, if your vehicleis equipped with one. The correct pressure for your tires islisted on a label on the driver’s door pillar or doorframe orin the vehicle owner’s manual—the correct pressure foryour vehicle is NOT the number listed on the tire itself. Atire doesn’t have to be punctured to lose air. All tires naturallylose some air over time. In fact, underinflation is the leadingcause of tire failure.

Also, take five minutes to inspect your tires for signs of ex-cessive or uneven wear. If the tread is worn down to 2/32 ofan inch, it’s time to replace your tires. Look for the built-inwear bar indicators or use the penny test to determine whenit’s time to replace your tires. Place a penny in the tread withLincoln's head upside down. If you can see the top of Lin-coln's head, your vehicle needs new tires. If you find unevenwear across the tires’ tread, it means your tires need rotationand/or your wheels need to be aligned before page.

Belts and Hoses— Condition and fittings. Look under thehood and inspect all belts and hoses to make sure there areno signs of bulges, blisters, cracks, or cuts in the rubber. High

summer temperatures accelerate therate at which rubber belts and hosesdegrade, so it’s best to replace themnow if they show signs of obviouswear. While you’re at it, check all hoseconnections to make sure they’re se-cure.

Wiper Blades — Wear and tear onboth sides. After the heavy toll imposedby winter storms and spring rains,windshield wipers may need to be re-placed. Like rubber belts and hoses, wiper blades are vul-nerable to the summer heat. Examine your blades for signsof wear and tear. If they aren’t in top condition, invest in newones before you go.

Cooling System — Coolant level and servicing. The radiatorin your vehicle needs water and antifreeze (coolant) to keepyour engine functioning properly. When your car hasn’tbeen running and the engine is completely cool, carefullycheck your coolant level to make sure the reservoir is full. Inaddition, if your coolant is clear, looks rusty, or has particlesfloating in it, it is time to have your cooling system flushedand refilled. If your coolant looks sludgy or oily, immediatelytake your vehicle to a mechanic.

Fluid Levels — Oil, brake, transmission, power steering, andwindshield washer fluids. Check your vehicle’s oil level pe-riodically. As with coolant, if it’s time or even nearly time tohave the oil changed, now would be a good time to do it. Inaddition, check the following fluid levels: brake, automatictransmission or clutch, power steering, and windshieldwasher fluid. Make sure each reservoir is full; if you see anysigns of fluid leakage, take your vehicle in to be serviced.

Lights — Headlights, brake lights, turn signals, emergencyflashers, interior lights, and trailer lights. See and be seen!Make sure all the lights on your vehicle are in working order.Check your headlights, brake lights, turn signals, emergencyflashers, and interior lights. Towing a trailer? Be sure to alsocheck your trailer including brake lights and turn signals.Trailer light connection failure is a common problem and aserious safety hazard.

Air Conditioning— A/C check. Check A/C performancebefore traveling. Lack of air conditioning on a hot summerday affects people who are in poor health or are sensitive toheat, such as children and older adults.

Protect the Children

When traveling with children, take every precaution to keepthem safe. Make sure car seats and booster seats are properlyinstalled and that any children riding with you are in the carseat, booster seat, or seat belt best suited to protect them. Allchildren 13 and younger should ride in the back seat. Andremember, all passengers in your vehicle should be buckled

up! To learn more and find a free inspection site near you,please visit www.nhtsa.gov/cps/cpsfitting/index.cfm.

Buckle Up. Every Trip. Every Time. All passengers must agree to wear their seat belts every timethey are riding or driving in your vehicle. Set the exampleby always wearing your seat belt.

Summer Safety Alert!There are other dangers to children in and around cars thatyou should know. One of those dangers is hyperthermia, orheatstroke. Heatstroke can occur when a child is left unat-tended in a parked vehicle. Never leave children alone in thecar—not even for a few minutes or with the engine running.Vehicles heat up quickly; if the outside temperature is in thelow 80s°, the temperature inside the vehicle can reach deadlylevels in just a few minutes – even with a window rolleddown. A child’s body temperature rises 3 to 5 times fasterthan that of an adult.

Be sure to lock your vehicle’s doors at all times when it’s notin use. Put the keys somewhere that children can’t get accessto them. Children who enter vehicles on their own with noadult supervision can be killed or injured by power win-dows, seat belt entanglement, vehicle rollaway, heatstroke ortrunk entrapment.

Emergency Roadside Kit Even a well-maintained vehicle can break down, so it’s ad-visable to put together an emergency roadside kit to carrywith you. Suggested emergency roadside kit contents: • Cell phone and car charger • First aid kit • Flashlight • Flares and a white flag • Jumper cables • Tire pressure gauge • Jack (and ground mat) for changing a tire • Work gloves and a change of clothes • Basic repair tools and some duct tape (for temporarily re-pairing a hose leak!) • Water and paper towels for cleaning up • Nonperishable food, drinking water, and medicines • Extra windshield washer fluid • Maps • Emergency blankets, towels and coats

Cool Tips for a Safe Summer Trip

O

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

By Allie White, minbodygreen.com

summertime is a great time to try somethingnew. So why not look into one or more of these2015 fitness trends?

1. What's old is new again.

Sure, people have been exercising without fancy equip-ment for centuries, but these days it seems like peopleare using their own body weight for exercise more thanever. Don't believe us? Just check out the American Col-lege of Sports and Medicine's Worldwide Survey of Fit-ness for 2015. It lists body weight training as the numberone fitness trend to look for in the coming year.

Don't laugh this approach to fitness off as being too sim-ple. Just because something is equipment-free doesn'tmean it's ineffective. Quite the opposite, actually. Squats,lunges, push-ups, planks ... these tried-and-true exercisesare some of the most efficient, powerful ways to get inshape, get strong and make the most of your time. It cer-tainly doesn't hurt that body weight training can be donealmost anywhere (your basement, a playground, thebeach!) and is practically free.

So get in touch with your primal side, find a sturdy barto hang from and get your pull-up on!

2. Getting back to the great outdoors.

For years, we've been cooped up in gyms and studios likehamsters on a wheel, sweating it out with the masses(and also breathing the same air as the masses). But withthe rise in popularity of extreme and adventure racing,it seems like outdoor fitness is bound for a resurgence.

Organized military-style bootcamps, obstacle racing,even outdoor leisure like hiking, biking and rock climb-ing are making the combination of fresh air and fitnesseasier than ever to come by. These activities perfectlycombine cardio, strength and endurance, so there's reallyno reason not to get outside for your daily dose of well-ness in 2015.

3. Digital is the future.

We rely on technology to make almost every aspect ofour lives easier, so why not use it to our advantage whenit comes to fitness as well?

When it comes to inspiration, look no further than In-stagram and YouTube. Find a few accounts you love andmake sure to check their feeds regularly. Whether it's adose of "fitspiration" or a move of the day, embrace social

media for the good it can bring to your wellness routine.

You might also be surprised to learn that your favoritetrainer or studio has online workouts you can streamwhen you just don't want to leave the house or you justcan't squeeze a daily workout into your busy schedule.So let the workouts come to you!

And finally, that new Apple Watch is going to be a digitalfitness game changer.

4. There is strength in numbers.

Group workouts are nothing revolutionary in the fitnessworld, but organized dance parties that blend fitness,yoga, nightclubs and DJs sure are. Fitness doesn't haveto be painful and unpleasant. Just because a workout outdoesn't feel like a workout doesn't mean it's not work-ing!

5. Boutique fitness.

Over the past few years, boutique fitness studios have ex-ploded in popularity. In 2015, their popularity will onlycontinue to grow with the introduction of highly-spe-cific studios. Underwater cycling? Check. Treadmilltraining? Check. Aerial yoga? Check. Indoor rowing?Check. If you can dream it, there's probably a class for it.

6. Fashionable, functional workout gear is the new norm.

If Beyonce is doing it, that means it's about to explodein popularity, right? Say goodbye to your standard blackleggings — you're about to start seeing a lot more colorand style at the gym as athleisure takes center stage nextyear. Even better? Your gym clothes now acceptably dou-ble as everyday clothes, so no more feeling guilty aboutwearing your sneakers and sports bra around townwhenever you feel like it. Activewear is about to be thenew streetwear.

7. Time is of the essence.

No longer are you expected to work out for hours, sweat-ing it out around the floor and jumping from machineto weight bench and back again. Why slave away at thegym all day when you can get a workout that's just as ef-fective in 20 quick minutes? High intensity interval train-ing has been around for a while now, but I'm betting that2015 will forever be known as "the year of HIIT." These"shortcut" workouts are as effective as they are short.What's not to love about that when you're on the go?

So what am I missing here? What are you looking for-ward to in 2015? Share your thoughts in the commentsand you may just see MBG cover your favorite new fit-ness trend in the coming months!

Photo Credit: Stocksy

Fitness Trends To Look Into This Summer

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

in you, which ye have of God...

e n e s i s1:16 tellsus “God

made two greatlights – the greaterlight to govern theday and the lesserlight to govern thenight.” Just as Godmade plants, animals and us; He also made thesun to be our life-force that governs our planetand brings life to His creations. After all, “God isLight.” (1 John 1:5). The sun is a reflection of theeternal essence of God. We need the sun, andmust learn to embrace it, not fear it.

God designed us to absorb light. The absorptionof sunlight triggers a cascade of events in the bodycritical to our health, including the regulation ofsleep hormones, liver detoxification and the wellknown production of Vitamin D.

Vitamin D is a hot topic for good reason. The“sunshine vitamin” is known to reduce the risk ofall major diseases, including cancer. Vitamin D isespecially crucial for bone development. Withoutsunshine, children are at risk for developing rick-ets, a bone malformation disease.

So, why all the confusion? Is the sun friend or foe?Why have people lived in the sun for thousandsof years without astronomical rates of skin cancerthat we see today? Why are we using more sun-screen than ever and yet we still see increasingrates of skin cancer? God called His creation“good” and so it is imperative that we trust HisWord and His design and look deeper at what isreally going on.

Two major factors to consider:

1. To absorb sunlight in a healthy way, we musthave a healthy body.

When we eat man-made junk food, sugar, andsynthetics found in processed foods, your body

becomes burdened withtoxins. The body willeliminate these toxins inevery way it can, one ofthem being the largestorgan of your body, theskin. Unhealthy skin isnot able to properly ab-sorb the sun and leads tosunburn. Lathering upwith synthetic sunscreencan be dangerous, as mostsunscreens are filled withtoxic man-made chemi-cals and the sun will bakethese chemicals into your skin.

If we eat God-created healthy foods, loaded withleafy greens, healthy fats and rich in anti-oxi-dants, you will absorb light, strengthen the im-mune system, cleanse your blood, heal your liver,strengthen your bones and absorb light the wayGod intended from the beginning!

2. We must honor the power of God’s design.

The sun is very powerful, so use caution andavoid over-exposure especially if your skin isweak from a diet high in processed foods. Morn-ing sun is best, between sunrise and 11 am. Startwith 10-15 minutes of sunshine at first, and in-crease each day until you get at least an hour.Wear light colored clothing and wide-brimmedhats for protection. Other options to assist theskin are natural sunscreens that are coconut oil

based and supplementing with Astaxanthin, apowerful antioxidant found in algae.

Ideally we should use the summer months tobuild our body’s supply of vitamin D to last usthrough the winter. In the winter supplementwith cod liver oil, one of the few food sources ofvitamin D. Vitamin D3 is another natural sourcefrom cholecalciferol, a pale yellow oil found insheep’s wool, however the best sources have al-ways been the sun and cod liver oil. It is impor-tant to avoid Vitamin D2, the synthetic versionfound in most “fortified foods”.

God gave us the sun to be life-giving. Using sun-screens and sunglasses block the essence of Godfrom entering our body and doing what it was de-signed to do. So, throw away the chemical sun-screens, eat healthy foods and absorb sunlight theway God designed you! Your rewards will be hap-piness, a stronger immune system and long-termdisease prevention.

Thank you God for the sun…”Light is sweet, andit pleases the eyes to see the sun.” Ecclesiastes 11:7

–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.

GDesigned for Health

VAUGHNLAWRENCEOwner, Spiritual Health

Summer Sun: Friend or Foe?


xperts think that up to 80% of strokes canbe prevented. Some stroke risk factors can-not be controlled, such as age, family history,

and ethnicity. But you can reduce your chances ofhaving a stroke by taking these steps:

• Know your blood pressure. Your heart movesblood through your body. If it is hard for your heartto do this, your heart works harder, and your bloodpressure will rise. People with high blood pressureoften have no symptoms, so have your blood pres-sure checked every 1 to 2 years. If you have highblood pressure, your doctor may suggest you makesome lifestyle changes, such as eating less salt (DASHEating Plan) and exercising more. Your doctor mayalso prescribe medicine to help lower your bloodpressure.

• Don’t smoke. If you smoke, try to quit. If you arehaving trouble quitting, there are products and pro-grams that can help:

• Nicotine patches and gums• Support groups

• Programs to help you stop smoking

Ask your doctor or nurse forhelp. For more informationon quitting, visit Smokingand how to quit.

• Get tested for diabetes.People with diabetes havehigh blood glucose (oftencalled blood sugar). Peoplewith high blood sugar oftenhave no symptoms, so haveyour blood sugar checkedregularly. Having diabetesraises your chances of hav-ing a stroke. If you have dia-betes, your doctor willdecide if you need diabetes pills or insulin shots. Yourdoctor can also help you make a healthy eating andexercise plan.

• Get your cholesterol and triglyceride levels tested.Cholesterol is a waxy substancefound in all parts of your body.When there is too much choles-terol in your blood, cholesterolcan build up on the walls ofyour arteries. Cholesterol canclog your arteries and keep yourbrain from getting the blood itneeds. This can cause a stroke.Triglycerides are a form of fat inyour blood stream. High levelsof triglycerides are linked tostroke in some people. Peoplewith high blood cholesterol orhigh blood triglycerides oftenhave no symptoms, so have yourblood cholesterol and triglyc-eride levels checked regularly. Ifyour cholesterol or triglyceridelevels are high, talk to your doc-tor about what you can do tolower them. You may be able tolower your cholesterol andtriglyceride levels by eating bet-

ter and exercising more. Your doctor may pre-scribe medication to help lower your choles-terol.

• Maintain a healthy weight. Being overweightraises your risk for stroke. Calculate your BodyMass Index (BMI) to see if you are at a healthyweight. Make healthy food choices and getplenty of exercise. Each week, aim for at least 2hours and 30 minutes of moderate-intensityaerobic physical activity, 1 hour and 15 minutesof vigorous-intensity aerobic physical activity,or a combination of moderate and vigorous ac-tivity. Start by adding more fruits, vegetables,and whole grains to your diet. Take a brisk walkon your lunch break or take the stairs instead ofthe elevator.

• If you drink alcohol, limit it to no more thanone drink (one 12 ounce beer, one 5 ounce glassof wine, or one 1.5 ounce shot of hard liquor) aday.

• Find healthy ways to cope with stress. Loweryour stress level by talking to your friends, exer-cising, or writing in a journal.

Source: healthfinder.gov

How Do I Prevent a Stroke?E


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 first-place4health.com.

HEARTLANDHEALTHY NEIGH-BORHOODS – 2ndMon., 11:45am-1pm.Promoting neighbor-hood well-being by mo-bilizing people, ideas &resources. 233-1365.

LADIES’ EXERCISE-Tue. evenings 7-8 pm &Fri. mornings 8-9 am,First Baptist, 129 w 15thSt., Lyndon. free activesupportl: fat burning,

strength, fitness. Contact Sheri 207-0380 [email protected]

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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Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com -------------------------------------------------- July 2015 • 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, 1930

SW Wanamaker

DOWNTOWN TOPEKA FARMERS MARKET- Saturday's through Nov. 2, 7:30am-noon, 12thand Harrison. The open-air market is full offresh fruits & vegetables, herbs, arts & crafts,

HEALTHY EVENT CALENDAR CON-TINUED FROM PREVIOUS PAGE



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

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 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. July 24th Boot Camp,6:30 pm; August 28th Yoga, 6:30 pm; September25th Boot Camp, 6:30 pm

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

flowesr, home-baked goods etc.

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 SENIOR CIT-IZENS - every second Sat., takes place at Chris-tian Lord Ministries, 2421 SE California. Call266-4979.ANNUAL FIESTA MEXICANA 5K RUN/WALK– June 27, 8am. Oakland Community Center.$25 registration fee includes shirt until June 20.For info:olg-parish.org

2015 KANSAS LADIES CHARITY CLASSICSHOOT – June 27, 9am-11pm. RavenwoodLodge. $60. For info: ravenwoodlodge.com,[email protected], or 256-6444

24TH ANNUAL TOPEKA POND TOUR – June28, 12pm. Hosted by the Topeka Area WaterGarden Society. Enjoy the Tour throughout theTopeka area and view creative, unique andbeautiful water features. Tickets go on sale June7th at HyVee, Jacksons Greenhouse, Porter-fields Flowers, WaterScape Concepts, WildBird House, Topeka Landscape, Skinners Nurs-ery or at each Pond Host location day of theevent. Up to 10 Locations around Topeka. Forinfo: 633-4854 or www.TAWGS.org [email protected]

STATE OF WELLNESS SYMPOSIUM - June 30,10am-4pm, Meridian Center, Newton, KS.Workwell KS teams up with Kansas Alliance forWellness and Kansas Hospital Education & Re-search Foundation/Healthy Kansas Hospitalsfor the first statewide State of Wellness Sympo-sium. Registration & info: workwellks.com.

THE BLACKWOOD BROTHERS - July 8, 7pm,Forest Park Retreat Center, 3158 SE 10th. TheChristian Gospel Quartet will be holding a freewill offering concert. For infor: 785-234-8024




FREEDOM FEST - Jul. 11, 3pm, OaklandNazarene Church, 939 NE Oakland Ave. Food,games, prizes, obstacle course, jumping castle,slip 'n slide, health fair, live bands, police motor-cycles, firetruck and more. Free.

NATIONAL NIGHT OUT PLANNING - July14, 6:30pm at the Public Library, Rm 101B.

2015 KANSAS CONFERENCE ON POVERTY –July 15-17. Ramada Downtown Topeka. Forinfo: www.kacap.org

TOPEKA YOUTH PROJ-ECT GOLF CLASSIC –Jul. 17, Village Greens.8:30am shotgun. 7:45 reg-istration, donuts, juice.Lunch follows tourney.Cash prizes! Two $500closest to pin prizes! Call273-4141 to register.

MAKIN' MOVES: StreetSoldiers for The KansasChildren's Discovery


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


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.















1. Stay cool and hydrated. Drink water, at leasttwo to four cups (16-32 ounces) upon rising, andsimilar amounts if you are going out for activitiesand exercise. Carry water with you in a hard plasticcontainer (more stable polycarbonate rather thanpolyethylene that leaches plastic into the water).You may also use a traveling water filter. Checkyour local water stores or www.realgoods.com.Most people need two to three quarts of liquid perday, and more in hot weather or with sweating andexercise. Review Chapter 1 of Staying Healthy withNutrition or Chapter 7 of The Staying HealthyShopper's Guide for further information on Water.2. While enjoying the sun and outdoors, protect

yourself from overexposure to sunlight by wearinga hat and using natural sunscreens without exces-sive chemicals. Carry Aloe Vera gel for overexpo-sure and have an aloe plant growing in your homefor any kind of burn. The cooling and healing gelinside the leaves will soothe any sunburn. It worksgreat.3. Keep up or begin an exercise program. Aero-

bic activity is important for keeping the heartstrong and healthy. If you only work out in a healthclub, take some time to do outdoor refreshing ac-tivities -- hiking, biking, swimming, or tennis. Re-connecting with these activities will help keep yourbody and mind aligned.4. Enjoy Nature's bounty – fresh seasonal fruits

and vegetables at their organic best. Consumingfoods that are cooling and light -- fresh fruits, veg-etable juices, raw vital salads, and lots of water --will nourish your body for summertime activities.Include some protein with one or two meals. Thereare a number of light, nourishing proteins thatdon't require cooking. Most of these complementfruits and vegetables nicely-- nuts, seeds, sproutedbeans, soy products, yogurt, kefir, and cottagecheese. Fish and poultry can also be eaten.5. Take some special summer time with your

family, kids, and friends who share the enjoymentof outdoors. Plan a fun trip if you're able and moti-vated for a day or longer -- hiking in the wild,camping, playing at the river, or a few days restingat the ocean. Rekindling our Earth connection hasbenefits that last beyond this season, continuing toenrich the whole of your life.6. Relax and breathe. You've been working hard.

This is the season to slow the pace a bit and absorbthe light that stimulates your hormonal messagecenter. Leave your cell phone at home or take aweek off from TV. In many European countries,most of the population has a month off during thesummer.7. Sun teas are wonderful. Use flowers and leaves

10 Tips For StayingHealthy In Summer



Center - July 18, 7am, 4400 SW 10th. Fun MudRun for kids. When the "Fun Mud Run" is over,all of the volunteers will get to join the dys-FUNction for free!

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]

Send your Healthy Event Calendar

entries to [email protected]

HEALTHY EVENT CALENDARCONTINUED

(or tea bags) in a clear half- or one-gallon glass jar filled withspring water. Hibiscus or red clover flowers, peppermint,chamomile, or lemon grass are all good choices, or use yourlocal herbs and flowers that you learn are safe, flavorful, andeven medicinal. Leave in the sun for two hours or up to awhole day. Moon teas can also be made to enhance yourlunar, dreamy side by letting your herbs steep in the cooling,mystical moonlight. Add a little orange or lemon peel, or asprig of rosemary and a few jasmine flowers.8. Nutritional supplements can support you with a

greater amount of physical energy, enhancing your summeractivities. The B-complex vitamins are calming to the nerv-ous system and helpful for cellular energy production, whilevitamin C and the other antioxidants protect your bodyfrom stress, chemical pollutants, and the biochemical by-products of exercise. Helpful summer herbs are Siberian gin-seng as an energy tonic and stress protector, dong quai is atonic for women, hawthorn berry is good for the heart, andlicorice root will help energy balance and digestion.9.Use the summer months to deepen the spiritual awak-

ening begun in the spring. Begin by checking your localbookstore or the web for ideas that interest you. Plan a vaca-tion that incorporates these new interests and provides youtime to read, relax, contemplate, and breathe.10. Above all, give yourself the time to truly experience

Nature. This can happen, even in a city park, if you relax andlet in your surroundings. When traveling, take activities forthe family and your first aid kit for bites, bee stings, and in-juries. Check for ticks after your hikes. Watch for overexpo-sure, take time in the shade, and drink your water.CONTINUED ON NEXT PAGE

HEALTHY SUMMER TIPS CONTINUED


EPOTT AAT SEKAL

AEHAKEEHSEENWAWAWHS

AWWATRAESUOHRETLTLTE

KLA1# ON

ESTIGER

TAATRE AKEPOT

KLAWTRAEHA

GROK

ESTIGER

TAATRE AKEPOT

KLAWTRAEHA

GRO.K

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topeka health & wellness - 07-2015

Documents

summer fun

summertime fun

health food stores

articles onstaying healthy

kevin doel

big tips

connor doel

medical offices