topeka health & wellness - 04-2015

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www.TopekaHealthandWellness.com MAGAZINE

TTOOPPEEKKAA APRIL 2015

See page 3 for informationabout front page photo

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

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

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 Topeka area,including Hospitals, Medical Offices, Dental Offices, Spas, Fitness Centers, Restau-rants, Coffeehouses, Groceries, Health Food Stores and other business & retail loca-tions, including over 100 indoor & outdoor Display Racks.

Written marerials submitted become the property of Topeka Health & Wellness, and all contentin print or online is for informational purposes only and are not intended as professional med-ical advice or treatment. The statements and opinions contained in the advertisements and ar-ticles are not necessarily the views of Topeka Health & Wellness. Any reporduction of our print oronline content without prior written consent is prohibited.

ON THE COVER: For those with Celiac Disease, reading labels atthe grocery store is a way of life. On this issue'scover, Amber Groeling, Registered Dietiitian atHy-Vee, reviews nutrition labels with CarolineDoel who has lived a gluten-free life since shewas diagnosed with Celiac Disease four yearsago. Read about Caroline's gluten-free journey inthis issue's special section on Celiac Disease andgluten sensitivity. Thank you to photographerMelody Heifner for once again contributing her tal-ents to provide the photography for our cover.

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

By Julie Boehlke

f you exercise regularly, you understand thereare many more benefits other than just weightloss or staying in shape. Exercise helps improve

all aspects of your life, including work productivity.Being productive and alert at work can help you getyour job done faster and even make you more eligiblefor a promotion. If you don’t exercise regularly, youcould be putting your health – and your job – at risk.

Alertness and EnergyOne way that exercise can help boost productivity atwork is through alertness. Whenyou exercise, you are also increas-ing blood flow to the brain, whichcan help sharpen your awarenessand make you more ready totackle your next big project. Exer-cise can also give you more energy.Having more energy means youwill feel more awake at work.Being on top of your game will as-sure that you perform your workcorrectly and to the best of yourability. If you don’t have time toput in a full cardio workout eachday, make small changes to meetyour daily goals, such as walkingduring your lunch period or tak-ing the stairs instead of the eleva-tor.

Optimum Physical HealthBeing in your best physical health will help improveyour overall work ability. Not only can exercisinghelp reduce body weight and the risk for certainmedical conditions, you also will have improved car-diovascular health, which will give you more staminato meet the physical demands of your job. This willalso reduce your risk of becoming injured on the joband allow you to meet the expectations required foryour position. Get at least 30 minutes of exercise daily– up to five days a week.

Improves Mental HealthOne way to be more productive on the job is to haveimproved mental health. Regular exercise can help

curb feelings of anxiety and de-pression. When you exercise, yourbrain releases serotonin that helpsyou feel better and improves yourstate of mind, making the stressesof work easier to handle. Sero-tonin is a neurotransmitter in thebrain that sends messages to thebody to stimulate mood andemotion, according to the Uni-versity of Cambridge. Regular ex-ercise may also help you betterdeal with stress – which is com-mon in the workplace. When youare able to deal with stress con-structively, it can lead to im-proved relationships with yourco-workers and a more secure fu-ture with your employer.

Illness PreventionRegular exercise that includes power walking, run-ning, weight lifting, swimming or jogging can helpreduce your risk of developing certain types of illnessand disease. This means fewer sick days at work.With an improved immunity, you minimize yourchances for getting influenza and the common cold.Exercise reduces your risk for developing type 2 di-abetes, obesity, hypertension and heart disease – allof which can interfere with work productivity.

Originally published on livestrong.com

How Does Exercise Improve Work Productivity?

I

www.greatlifegolf.com

For more in-f o rma t i o nabout fitnessand exerciseoptions atGreatLife inTopeka, con-tact: KaronLee at (785)640-6340.

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

Photo credit Angel_a from Fotolia.com

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

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

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By Triny Lindsay - CAGE Gymnastics, Owner

ere are three big tips that are good forgymnasts. amd really for any youth athlete.

1. Water, Water, Water

We all know how important it is to drink water. But,did you know that without water, you're more likelyto get injured? Recovery takes longer and you'll alsohave less energy while you are practicing.You don't have to gulp it down - just sip it all daylong! Frequent small drinks of water usually work

the best. I'm a fan of plain old water, or water withlemon, over "sports drinks" or other beverages. How-ever, I know some kiddos don't take to water like acamel so here are some ideas to try to keep them hy-drated:

• 1/2 water & 1/2 Gatorade • 1/2 water & 1/2 pineapple juice (no extra sugaradded) - pineapple juice is loaded with essentialvitamins and nutrients, such as vitamins C andB6, as well as potassium and magnesium.

• Coconut Water - Provides naturally occurringfluid, electrolytes, and carbohydrates with lessadded sugar, artificial flavor, and color com-pared to commercially prepared carbohydrate-electrolyte sports drinks. Some people reportimproved fluid tolerance to coconut water ascompared to sports drinks.

To help prevent dehydration, have your child drinkfluids according to the following schedule:

• Before Activity: Drink 4-8 oz of water one to twohours before activity and drink 4-8 oz of water10-15 minutes before activity.

• During Activity: Drink 5-9 oz of water or sports

drink every 15-20 minutes. • After Activity: Drink at least 24 ounces of wateror sports drink for every pound of weight lostwithin two hours after completion of activity.

Acting as a cooling agent for our body, water is alsoessential for all major bodily functions, to include:

• Maintaining the health and integrity of every cellin the body

• Aiding in blood circulation• Carrying nutrients and oxygen to cells• Helping to eliminate the byproducts of the

body’s metabolism• Regulating body temperature through sweating• Moisturizing the skin• Moistening mucous membranes• Lubricating and cushioning joints• Aiding in digestion• Helping convert food to energy• Helping the body absorb nutrients• Protecting and cushioning vital organs• Removing waste

2. Snacks!

Most of the fuel you use during exercise doesn’t comefrom the food you’ve recently eaten. It actually comesfrom the carbohydrates (called “glycogen”) and fatthat’s stored in your muscles, liver, and fat cells. That’senough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise. But the issuewith young athletes is that they can’t controlwhat time they last ate (schoollunch hour) and they tend tohave faster metabolisms thanadults so it is best to give thema simple healthy snack beforeexercise. Something that is 100-200 calories and easily digested isbest. It should be high in carbohydrates for immedi-ate glucose, but low in fat and protein, which can

take the stomach longer to digest and causestomach pains

while exercising.Bananas, whole wheat

bagels, handful of dried fruit, etc.are great options and easy to packand take with you.

3. Sleep!

From ages 7-12 years old the amount of sleep needed

ranges from 10-11 hours. From ages 13-18 years oldit ranges from 8-9 hours. Of course there are wideranges of normal, but remember sleep is when ourbody refuels, repairs, and reenergizes.

I have seenmultiplestudiesthat haveshown alink be-tween lackof sleepand obesity, hyperactive disorders, poor athletic per-formance and poor grades. Really, it is as importantas diet and exercise!

"What is the #1 thing I should be doing?" Being agood role model. Our children look up to us foreverything and that includes how we take care of ourbody. If you live a healthy life through eating and ex-ercise so will our children. I understand the demandsof families today, but, like anything, healthy livingcomes through moderation and balance.

You can have fast food, but not every day. This is alsoa great time to really preach to our young athletes theimportance of fueling and eating right for our body.

Three Easy Tips for Gymnasts (and any youth athlete)

H

CAGE Gymnastics 785-266-4151

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

Triny Lindsay

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

eliac Disease has been seeing a lot of buzzlately with a lot of gluten-free foods hittingthe supermarket shelves. It is an autoim-

mune and gastrointestinal disorder that can occur incertain genetically pre-disposed people who, wheneating foods containing gluten, experience damage tothe lining of the small intestine. This can lead to mal-absorption of nutrients, including fats, vitamins, cal-cium, iron and folic acid.

Symptoms• Symptoms can be varied and some patients can beasymptomatic. They commonly include: abdom-inal pain, diarrhea, weight loss, bloating, gaseous-ness, oral ulcers, muscle cramps, bone and jointpain, abnormal sensations in fingers and toes,menstrual problems, seizures, and growth prob-lems in children.• Celiac can also present as anemia or low bloodcounts, increased liver enzymes, osteoporosis orfertility problems.• It can present as rare intestinal tumor, and in-creases risk for it.

Who should be tested for Celiac Disease?• Patients who present with above symptoms ormedical problems.

• Patients with first-degree relatives diagnosed withceliac disease, if they are with or without the symp-toms.• Patients with iron deficiency anemia or unex-plained increased liver enzymes.

• Patients with Type-1 Diabetes with gastrointestinalsymptoms.

• It can be associated with other medical problemslike thyroid disease, Multiple Sclerosis, Sjogrenssyndrome, Dermatitis herpetiformis.

Testing for Celiac diseaseTesting includes both blood tests checking for anti-bodies and genetic markers, as well as endoscopy withsampling of the small intestine. Routine blood testschecking antibodies for celiac disease alone do notmake the diagnosis. An important step in confirmingdiagnosis is taking multiple samples from the smallintestine via upper endoscopy. An important thing toremember that when being tested, the patient shouldstill be on a gluten-based diet, as test results can returnas a negative while being on gluten-free diet.

Non-celiac gluten sensitivityAlthough someone might see improvement in gas-trointestinal symptoms on a gluten-free diet, it doesnot always confirm the diagnosis of celiac disease. Pa-tients can be gluten sensitive and allergic, and nothave celiac disease, but should undergo proper testingto confirm or rule out the disease. Non-celiac glutensensitivity has important implications, as patientswith non-celiac gluten sensitivity do not have ahereditary basis, are not associated with malabsorp-tion or nutritional deficiencies, and do not have anincreased risk for autoimmune problems or cancers.

TreatmentThose diagnosed with Celiac Disease should follow astrict Gluten-free diet. Avoid foods containing wheat,barley or rye. Follow up with a dietitian to help with

diet. They must replace vitamin or mineral deficien-cies including Vitamin B12, Vitamin D, calcium, ironand folate. Annual follow-ups with physician forblood tests, bone scan and possible endoscopy arerecommended.

Celiac Disease is a buzz-worthy topic, butwhat is it and how is it diagnosed and treated?

Balaji Datti, MD,completed medicalschool at Sid-dhartha MedicalCollege, NTR Uni-versity of HealthSciences, India. Heobtained a Mastersdegree in PublicHealth at West Vir-ginia University and completed Internal Med-icine residency training at LSU HealthSciences Center, Shreveport, Louisiana, wherehe also completed a fellowship in both Gas-troenterology and Hepatology. He is Board-Certified in Internal Medicine and BoardCertified Gastroenterology and is trained inEGD, Colonoscopy and ERCP. He is currentlyaccepting new patients.

KMC GastroenterologyTopeka Endoscopy Center

2200 SW 6th Ave.Topeka, Kansas 785-354-8518

www.KMCPA.comwww.TopekaEndoCenter.com

Dr. Balaji Datti, MD

CBy Balaji Datti, MDKMC Gastroenterology


Amber Groeling, RD, LDRegistered Dietition

t her annual well visit with her pediatrician,6th-grader Caroline Doel had literally fallenoff the growth chart. She had not grown

over the past year; in fact, she was actually a bit smallerthan she had been a year earlier. Her pediatrician con-ducted various tests including a bone scan. Afterblood work came back in normal ranges for standardtests, Dr. Kathleen Cain suspected Celiac Disease, andran additional blood tests that confirmed Celiac. Car-oline was referred to Children’s Mercy where a scopeof her intestines confirmed the diagnosis.

Celiac disease is an autoimmune disorder wheregluten damages the intestinal lining’s villi, which areessential for transporting nutrients throughout thebody. Gluten depletes the ability to block foreign in-vaders and absorb essential nutrients. Gluten is thestorage protein found in wheat, barley, rye, malt andoats. It gives bread texture and elasticity. Beyondwheat bread, gluten can be found in a variety of sur-prising sources like cosmetics, pharmaceuticals,licorice and soy sauce.

Classic symptoms of celiac disease are diarrhea, bloat-ing, failure to thrive in children, weight loss in adultsand chronic fatigue. However, there are over 300symptoms associated with celiac disease, and onlyabout 50% have digestive symptoms. If you suspectyou have celiac disease or gluten-sensitivity, it is im-portant to get tested BEFORE starting a gluten-freediet. Once gluten is removed from the diet the testsbecome inaccurate.

Caroline and her parents, faced with a drastic changein their diet, came to visit me to discuss the develop-

ment of a gluten-free meal plan. Like the other 1% ofthe population diagnosed with Celiac, living gluten-free is not a choice – Caroline must follow a strictgluten-free diet to prevent serious health conse-quences.

Gluten sensitivity may affect 30%Most of the population can eat gluten with no ill ef-fects. However, beyond the one percent with celiacdisease there is a larger portion (research estimates asmuch as 30%) who have gluten sensitivity. In theseindividuals gluten does not damage the intestines, butcauses a variety of similar symptoms. The most com-mon being bloating, digestive distress and brain fog.Diagnosis requires ruling out celiac through testing,then a gluten-free diet with a reintroduction after aperiod of time. See your health care provider if yoususpect gluten sensitivity.

When Caroline and her parents came to visit me, wetook a tour through our store, and I had the opportu-nity to teach the Doels on what to look for on a foodlabel to ensure the product is gluten-free. I also of-fered meal planning assistance to ensure Caroline’sgluten-free diet didn’t lack essential nutrients likefiber, iron, folate and B vitamins.

When getting started on the diet, it is helpful to stickto naturally gluten-free foods. All fresh fruits, vegeta-bles, lean meats, eggs, nuts, beans, oils, butter, milkand most cheese and yogurt are gluten free. Rice,corn, quinoa and potatoes are readily available gluten-free starch choices. Common sources of hiddengluten are condiments, sauces, processed meats, pre-pared or canned soups, beer, candy, prepackaged ricemixes and other prepackaged or pre-seasoned foods.

Caroline, now a healthy and normal-sized sophomoreat Washburn Rural High School, is a great successstory. She takes personal responsibility for checking la-bels at the store, and sticking firmly with her gluten-free lifestyle whether she is at home, in the schoolcafeteria, or dining out at restaurants (which usuallyrequires her providing specific instructions to thekitchen staff). She has also traveled to Canada, Wash-ington D.C. & New York and learned how to navigategluten-free living while away from the comforts ofhome.

There is a great support group in Topeka for thosedealing with Celiac. I work closely with the localCeliac Support group who meet regularly and can alsosupport those living a gluten-free lifestyle.

It is my pleasure to personally help those who livewith Celiac Disease, or who choose a gluten-freelifestyle, and it is very rewarding to witness great suc-cesses such as Caroline’s gluten-free journey.

Do You Need a Gluten-Free Diet?

2951 SW Wanamaker Rd.Topeka, KS 66614

Amber Groeling, RD, LDRegistered Dietitian

785-272-1763 [email protected]

A

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

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

By Joseph Gadzia, MDKMC Dermatology

n last month’s issue Iexplained the threetypes of skin cancer:

Basal Cell Carcinoma(BCC), Squamous CellCarcinoma (SCC), andMelanoma.

BCC’s are the most-common type of skin cancer – or any cancer. Fortu-nately these cancers rarely metastasize or spread toother organs even if left untreated for years, althoughit is possible. However, these cancers can be very ag-gressive locally, and they can grow quite large and deepwithout any evidence to the patient or the physicianuntil the time of surgery. Surgical excision is the treat-ment of choice, although radiation and chemotherapycreams may be used to remove them. Mohs Surgery istypically used to treat these cancers on the face. Thissurgery involves cutting around the cancer with thinsurgical margins, and then processing it immediatelywithin the doctor’s office in such a way that 99 percentof the margins can be visualized at one time. This spe-cial type of surgery allows for very high cure rates, yetstill allows tissue sparing in delicate areas of the face forthe best cosmetic outcome.

Failure to treat actinic keratosis - or pre-cancerouslesions - increases the risk that these lesions willprogress to SCC. In fact, about 5 to 10 percent of allactinic keratosis left untreated will progress to this typeof cancer. However, it is possible to develop an SCCwithout having an actinic keratosis.

SCC is the second most-common type of skin can-cer. Fortunately, if caught early, it is easily removed andcured. However, it does have the potential to metasta-size to other organs, and left untreated it can rapidlyspread to the lymph nodes, lungs, and other organs,which can result in death. Sometimes these cancersgrow very rapidly even within a matter of weeks.

The treatment for these types of cancers is usuallysurgery. On the body, these cancers are usually removedwith a standard surgical margin and sent to a patholo-gist who takes several slices of the specimen and looksto see if it involves the margin. This will usually result

in a cure more than 95 percent of the time. On the facein particular, these cancers (along with the other can-cers mentioned) can spread underneath the skin alongthe different planes of the skin and muscle, and becompletely invisible to the patient and the physician.Mohs Surgery is used to treat these types of cancer aswell.

Finally, I come to melanoma skin cancer. This isthe Tyrannosaurus Rex of skin cancers, because if notcaught early, it rapidly spreads throughout the body,particularly the lymph nodes, liver and brain. It is themost ruthless of the skin cancers (and of almost anycancer for that matter) as once it moves beyond theskin, it is almost impossible to stop. Melanoma re-sponds very poorly to radiation and chemotherapy.Because of the need to diagnose these cancers early, itis important to know what to look for. Dermatologistsoften talk of the ABCD’s of melanoma (see below.)

Remember, the radiation that causes skin cancer iscompletely invisible to our eyes, and it penetrates eventhe clouds, so it is damaging us even when it is cloudyoutside. Sunscreen and protective clothing is our bestdefense. Most people do not apply enough sunscreen.If you are going to be outside, you would need to apply1-ounce of sunscreen to adequately protect your body(about a quarter of the size of a regular bottle.) Also

sunscreen lasts about two hours at best, so it needs tobe reapplied every two hours. Finally, pick a sunscreenwith at least an SPF of 45, that covers both UVA/UVBradiation. There was a study that said that for everyinch of brim of hat around your head you wear, youdecrease your chance of getting skin cancer on yourface by 10 percent. Wear a hat, wear sunscreen, reapplyand enjoy the life-giving sun while staying protected.

Life-giving sun can be damaging to skin - Part 2THREE TYPES OF SKIN CANCER AND HOW THEY ARE TREATED AND PREVENTED

Joseph Gadzia, MD,completed medicalschool at the Med-ical Center ofDelaware, andcompleted histraining in derma-tology at KUSchool of Medi-cine. He is a board-certified dermatologist with the AmericanBoard of Dermatology. KMC Dermatologysees patients with skin conditions like acne,skin cancer, eczema, psoriasis, and more.

Dr. Joseph Gadzia, MD

KMC Dermatology and MedSpa2921 SW Wanamaker Dr.

Topeka, Kansas 785-272-6860

www.KMCPA.com

I Close-up of actinic keratosis skin lesion

The ABCD’s of Melanoma• Does a mole have Asymmetry (does one side look differ-ent if you draw a line down the middle?)

• Does a mole have irregular Borders? • Does a mole have different Colors? • Does the mole have a Diameter larger than an eraserhead?

If the answer to any of these questions is yes, then youshould have it looked at by a dermatologist. This doesn’tnecessarily mean it’s cancer, but it should be examined torule it out. I would also add an E to this list referring toEverything else (Is the mole changing, growing, bleedingor hurting?) These would also represent warning signsthat a spot needs to be checked. Remember these rulesapply to melanoma, but any new growth on your skin thatis not going away after several weeks should be checkedto make sure it is not cancer, because there are many dif-ferent types of skin cancer and they can all look different.


his week as I was driving the Kansas Turn-pike, my eyes were drawn to the blackenedfields along the highway. This charred grass

had a strange beauty to it. I knew that this controlledburn was intentional and strategic from start to finish.There was a beginning and an end to this burning andthat in a matter of days new green foliage would springforth from this same ground. My other experiencewith burning was the uncontrolled burning that I wit-nessed as my husband incinerated a wood pile thatblazed for hours and crept dangerously toward ourhome. Several long water hoses had to be used to con-tain that fire, but not without unintended damage tosurrounding structures.

Acute inflammation, like the controlled burn, is a nor-mal process intended to be a short-term adaptive im-mune response to tissue injury or infection. It has abeginning and an end and resolves spontaneouslyonce the work is done. It is protective, preventingspread of infection and damage to nearby tissues, re-moves damaged tissue and assists the body’s repairprocesses.

Chronic inflammation on the other hand (the woodpile experience) is triggered by cellular stress and dys-function and ultimately threatens health. It affects mil-lions of Americans many of whom endure daily pain;even when pain is not apparent. Millions more run therisk of serious diseases triggered by subclinical levelsof chronic inflammation that are destructive. We knowthat as inflammation accumulates, aging accelerates(“inflammaging”), leading to disorders that cause pre-mature death. Research has clearly demonstrated thatinflammation is the underlying cause of most chronicdiseases including heart disease, obesity, diabetes, can-cer, dementia and depression.

So what triggers the chronic inflammation that isplaguing our society? Sugar, refined carbohydrates,trans fats, excess Omega-6 fats in processed oils (soy-bean or corn oil), artificial sweeteners, hidden food al-lergies and sensitivities, chronic infections, imbalancesin gut bacteria, environmental toxins, stress and asedentary lifestyle all promote inflammation.

THE GOOD NEWS:You CAN know whether you are living in a state ofchronic inflammation! A simple test called C-reactiveProtein (CRP) is affordable and readily available. As amarker of inflammation high CRP levels may signalan increased risk for most degenerative disorders.Heavier people usually have higher CRP levels due toabdominal fat that produces substances that increaseinflammation. Shedding this abdominal fat can lowerthe CRP and inflammation. If your CRP is elevated,you can take proactive steps to lower it, reducing yourrisk for these diseases.

Your lifestyle has a direct effect on CRP levels:• A 2013 study found that ideal health behaviors

such as diet and exercise lower CRP. • Eliminate white rice, white potatoes, white flour

and wheat products; these foods will keep thefire of inflammation in full blaze.

• Incorporating whole foods like dark green leafyvegetables, red and purple berries, sweet pota-toes and raw nuts (almond, walnuts,) is a must.

• Extra virgin olive oil and coconut oil contain anti-inflammatory phytochemicals that effectivelyreduce inflammation.

•Micronutrients like magnesium, vitamin D3, zincand selenium also exert anti-inflammatory ac-tivity.

Ground breaking research has revealed three naturalingredients that block inflammation at multiple stages

of the process thus inhibiting chronic inflammationat its root. Clinical trials demonstrate that curcumin,ginger and turmeric oil safely reduce both chronicpain and long term disease risk, sometimes in only afew weeks.

Ask your doctor to test your hs-CRP (high sensitivityCRP). This newer test has a higher sensitivity and dis-criminates even very small increases in CRP, especiallyin the cardiovascular system. For the lowest risk of car-diovascular disease, men should have a hs-CRP levelunder 0.55 mg/L;women under 1.0 mg/L.

Take charge of yourhealth today; find out ifyou have chronic in-flammation in yourbody and take the stepsto put the fire out, pre-vent future disease andregain your health.

Dr. Stanley is a Board Certified Internist working atMidland Care Program of All-Inclusive Care for theElderly. She incorporates principles of FunctionalMedicine, nutrition and supplementation in her prac-tice. She is the Author of “Health, Hormones and Har-mony: 7 Steps to Regain your Health and Vitality."

CHRONIC INFLAMMATION: Too Much of A Good Thing

T

(785) 232-2044

(800) 491-3691

www.MidlandCare.org

A Flint Hills Prairie Fire

Rita C. Rodgers-Stanley, M.D.


By Julie SchmankeWellness Director at Brewster Place

ey, I have a question for you! Do youhave "Functional Fitness?" Are youscratching your head and saying, "What

in the world is that?"

Functional Fitness is what you need to be able toperform everyday tasks. Many adults of advanc-

ing age express to me that they would like to stayin their homes as long as possible and I think thatis a beautiful goal, but if they have allowed theirphysical condition to slip (maybe because of toomuch sitting), staying in their home may NOT bea reality for them.

Some of the tasks they perform everyday such asgetting the paper, walking to the mail box, gro-

cery shopping, getting in and out of a chair or thebathtub, and climbing in and out of the car re-quire physical strength and endurance.

It takes just a small amount of physical exertioneveryday to get the physical gains you need tocomplete your daily tasks. Begin by walking. Ithink 10 minutes is a great start. You can do it inyour home or outside (fresh air has additionalbenefits for the brain). Even if your house issmall, just make laps till 10 min is up.

The goal would be to work up to 20 minutes. Youcan split the workout up and do 10 minutes inthe morning and 10 minutes in the afternoon.The benefits of splitting up your walking routineare the same as doing itall at the same time, andthis will give you re-newed vim and vigor togo that extra mile whendoing daily tasks.

Now let's address thestrength issue, particu-larly strength in thequadriceps (the bigmuscles in the front ofyour thighs). Thesemuscles help you get upand down and are cru-cial to your independentlifestyle.

Try this: every time youare getting up from achair, do it four times.Stand up, sit down,stand up, sit down. Getit? If you can do it with-out pushing on the arms

of the chair that is even better (a lot of times thereare not arms available like on public toilet seats…need I say more?)

If you find you are not motivated enough to dothis on your own, I personal train peoplethroughout the community for these same issuesand you would be surprised how many seniorsreach out for help when it comes to physical con-ditioning. I'll leave you with this thought, "Exer-cise only on the days you eat!"

Julie Schmanke is the Wellness Director of BrewsterPlace retirement community. She has a BA in physicaleducation from Washburn University.

Hey, Seniors! Do youhave “Functional Fitness?”

H

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.






















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our mom tells you, your doctors tell you,coaches and trainers say it and you know itto be true.

“Drink More Water!”

We all need to drink more water!

The bad news is there is a silent and growing epi-demic of chronic dehydration. Many suffer from ityet are unaware of the symptoms. Fatigue can be amajor indicator of dehydration. Other symptomsmay include digestive problems, urinary tract infec-tions, high cholesterol and weight gain.

Okay, so we’ve been told to drink more water. But wealso need to be aware of the purity of the water weare drinking. Plain ol’ tap water straight out of thefaucet just doesn’t cut it anymore. Most of our tapwater is polluted with contaminants such as arsenic,aluminum, fluoride and pharmaceuticals to name afew. We’ve got to do better. There are a lot of choicesout there like bottled water, distilled water, alkalinewater, and vitamin water and the list goes on – butwhich one is best?

Getting to the Gold

A good sound choice is properly filtered water. Thisis where Straight Water can help you and your familymake the right choice. At Straight Water, they use acomprehensive process of carbon filtration, reverseosmosis, ozonation, and ultra violet sterilization toensure that the water your family consumes is ashealthy as it can get. Not only does this process re-move the natural contaminants, but also the chem-icals that are added to tap water for the purpose ofdisinfection. The end result is the purest, freshesttasting, bacteria-free drinking water -- which meansyou’ll not only drink more but you’ll want to drink

more and that’s the key. Choosing good water oversodas, coffees, teas and dairy products is the meansto stay hydrated, healthy and fit.

Topeka’s Own Water StoreGlenn and Sandra Sanders created Straight Waterbecause they know that people want clean, healthydrinking water from a source they can trust. Whatmakes their system so unique is that you can comein and watch the process right before your eyes whileyou’re filling up your bottles.

"Ask for a tour. Ask questions! We love to talk water,"Sandra exclaimed. "And we do our best to stay in-formed so that we can pass on current informationto you. It is important to us that our customers areassured that they are getting the purest, freshest wateravailable, as well as the type of personal service thatputs people first."

Why Does Straight Water Taste So Good?

“It tastes so fresh.” “It’s crystal clear.” "My kids love itand they’re drinking more water!”

"These are just a few of the many comments we hearabout Straight Water every day," Glenn stated. ““The reason Straight Water taste so good is ourprocess. Our system removes the contaminants thatgive tap water that awful smell and taste. Plus, we dosomething that no one else does locally – we treat thewater with ozone. It's an amazing natural disinfec-tant, that not only gives the water a longer shelf life,but also a clear, refreshing flavor. Ozone is safe and iscurrently used in food processing and many otherapplications where disinfection needs to be compat-ible with the environment."

Glenn and Sandra will be celebrating their 11thyear in business, April 20-25. So, if you’re readyto start drinking more water, this is the perfecttime to come in. During this week, Straight Wateris only 25 cents per gallon. You can BYOB (bringyour own bottles) or you can purchase them atthe store. Then, fill them up with the healthiestand best tasting water you’ve ever had, bar none!

YIf You’re Tired, You’re Probably Lacking This

Glenn and Sandra SandersSTRAIGHT WATER785-273-3988

1023 SW Gage BlvdTopeka, KS 66604

www.straightwater.com

“Like” us on


s massage therapists, we are oftenasked what type of massage a clientshould try first. There are several mas-

sage modalities: Swedish Massage, Deep Tis-sue, Reflexology, Prenatal, Hot Stone andRaindrop Therapy just name a few.

Swedish Massage is where the therapist uses athree stroke method working toward the heartusing effleurage, petrissage and tapotement toinduce relaxation and to reduce stress. It helpsto relieve muscles of built up lactic acid by in-creasing blood flow to the extremities andmajor muscle groups. Most clients tell us theyfeel like they are a “wet noodle” after aSwedish Massage.

Deep Tissue Massage, while similar to Swedishmassage, is used more to help chronic issueslike neck pain, back pain and large leg muscletightness. The therapist will use more pressureand the movement is slower than a SwedishMassage. While very effective, new clientsoften think Deep Tissue Massage is what theyneed only to find during the massage it ismore than they can handle. It is important tocommunicate with your therapist before, dur-ing and after your appointment to ensure youare getting the most out of this technique.Sometimes, the “no pain, no gain” motto isnot what a client needs.

Reflexology can be used on the hands and thefeet. The most common use of this techniqueis Foot Reflexology. The theory of reflexologyis that there are areas in the feet that innervatewith specific systems in the body and can af-fect physical changes in the body. It involvespressure being applied to the feet by the thera-pist’s thumb or finger. It induces relaxationthroughout the body. After all, our feet dotake a pounding every day. Remember, eventhough therapists do follow a chart for the dif-ferent zones on the feet, we are not doctors

and cannot diagnose what is happening inyour body based on how your feet feel.

During a Prenatal Massage, we use the sametechniques as Swedish Massage. There are cer-tain areas around the toes and ankles that weavoid during pregnancy. Massage during preg-nancy is a wonderful way to reduce stress andrelieve tension on the weight bearing joints.

Hot Stone Massage is where heated lava stonesare placed on the body as well as used to ad-minister the massage itself. The heat of thestone helps to increase blood flow by causingthe blood vessels to dilate. Hot Stone therapycan be used to alleviate chronic muscle issuesand a can induce a very deep relaxation. If youare someone who is always cold, you will thor-oughly enjoy a hot stone massage.

And last, but not least, is Raindrop Therapy.This is a technique using 9 essential oils, lay-ered and feathered along the spine, neck andfeet and then having a warm moist towelplaced on the back to help the oils sink in. It isused to help reduce pain and inflammation. Italso increases relaxation and improves im-mune function. The use of aromatherapyhelps to reduce stress and induce relaxation. Ifyou enjoy aromatherapy, this technique is foryou.

I hope this helps answer some questions about

different massage techniques. If you are stillunsure, the widely popular Swedish Massagemay be the best to start off with and then tryother techniques from there. Massage is bene-ficial for both men and women. We haveclients from tween to in their 80-90’s. Manyclients who were at first reluctant to receive amassage wondered why they waited so long toget one. Some people say they don’t have time.But isn’t taking care of yourself in this busyhectic world of ours important to keeping youhealthy and happy? Taking an hour for your-self to relive you stress and tension will dowonders for you, no matter what techniqueyou try.

Stay Healthy!

What type of massage should I try?A

Robin B. Haag & Associates785-234-1548

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


ant to try something that willhelp you lose and maintainweight, increase your energy

levels, build muscle, boost your metabo-lism, and much, much more?

A local wellness coach trained in proper nu-trition can help you shed unwanted poundsand achieve better health with easy-to-fol-low programs.

They can show you how a healthy bal-anced shake or smoothie will have youfeeling great all day, and help you achieveyour weight and nutrition goals. There are

many delicious recipe options that will keepyour routine from getting boring.

You can add berries, bananas, pineappleor other fruits to your shake to suit yourtaste preferences. Other ingredients youmay consider are natural or organic peanutbutter (or a powder substitute), fresh veg-etables or honey. You can mix your shakewith water or milk (skim milk is best.)

Combined with proper snacking, includingthe right amounts of fiber and protein (such

as in fruit and nuts, or a protein bar) thisregimen can keep your metabolism burningcalories and let you achieve good health onthe go!

It’s important to eat something every 2-3hours or so, and proper snacking can alsokeep you from bingeing on the wrong typesof foods when you get hungry betweenmeals. It’s important to always have theright kinds of snack foods on hand.

A program like this can offer help in allthese areas and more:

• Weight Management• Digestive Health• Stress Management• Heart Health• Energy & Fitness

For best results, your regimen should alsoinclude proper amounts of sleep and an ex-ercise program that’s right for your age,lifestyle and personal goals. It’s also impor-tant to stay hydrated, so drinking lots ofwater should be part of your plan.

Follow-up with your wellness coach is keyto helping you stay focused, and answeringany questions you may have.

Contact your wellness coach for a targetednutrition program with personalized sup-port, and get started today!

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sk two runners if they think a 5Kor a half marathon is harder andyou'll get two different answers.

Some runners can cruise at a moderate pacefor miles, while others are better puttingthe pedal to the metal for a short period oftime. When it comes to selecting your mostsuccessful race distance, you must considerphysiological, psychological and environ-mental factors.

Genetics endow some runners with a hostof fast-twitch muscle fibers and others witha greater percentage of slow-twitch fibers.

"From a genetic standpoint, we are stuckwith what we got—that's why we have elitesand the rest of us," says Philadelphia-basedcoach Cory Smith (http://www.runyourper-sonalbest.com.) "With that being said, it ispossible to alter how our genes are ex-pressed through training to maximize ourown unique athletic ability."

While most runners know from experiencewhich distances they have a knack for, phys-iological testing is also available. Many

NCAA programs work withGO! Athletics and SystemBased Training (http://system-basedtraining.co/) in Philadel-phia, where they analyzeeverything from blood lactateto heart rate to determine arunner's natural strengths andweaknesses. The main reason ahigh-level athlete will do thiskind of testing is to help guidetraining and capitalize ontheir natural gifts.

Your brain also plays a big rolein determining which dis-tances might be most fitting.

Mindset, attitude and focus should all beconsidered when choosing what races toconcentrate your ef-forts on. "Mentally, Ithink that peoplewho are able tofocus longer wouldbe more suited forthe longest dis-tances," Smith says."Personally, I findthe shorter distancesto be more stimulat-ing."

Carl Leivers,(http://running-coachcarl.com) aUSA Track and Fieldcertified coach inAtlanta, says thatmental engagementis paramount. Be-fore steering his ath-letes toward certaindistances, he alwaysasks, "What do youhave fun doing?"

What is a joy for a gifted long-distance run-ner can be a slogfest for a sprinter.

"I think most runners intuitively know whattheir strengths and weaknesses are," Leiversays. "Do you love going out and rippinginto a set of repeat 400s, but you're boredto tears by a tempo run? Then I would sayyou're going to be better suited for shorterraces like 5Ks and 10Ks. Or do you love torack up the miles on your long run, butdoing speed work is like pulling teeth? ThenI say, don't fight yourself and stick to thelonger distances."

Source: Active.com

How to Discover Your Best Distance

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any people believe thatyou have to spend 30minutes to an hour on

the elliptical or treadmill for aproper cardio workout. But ifyou're trying to burn fat, this ap-proach might not help you reachyour goal.

To really test your muscles, car-dio strength and mental stamina,a quick, short cardio circuit willhelp you burn more fat in lesstime. The best part: you can dothis seven-minute workout any-where.

Combining bodyweight exerciseswith CrossropeTM is a conven-ient, quick way to burn calories,

especially for those with busywork and family schedules.Jumping rope with a lighter andheavier rope will provide a high-caloric burn in a short period oftime. Superset each exercise withbodyweight movement to buildmuscle and boost your cardiovas-cular strength.

Grab a heavy and light jump ropeto complete this seven-minutecardio circuit indoors or out-doors. Repeat each round 2 to 4times.

What you need:

One heavy jump ropeOne light jump rope

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The USDA Summer Food Service Program pro-vides free meals and snacks to all chil-dren andteens (18 years and younger) dur¬ing the summermonths. This program can help both hungry kids,and farmers in your community. The SummerMeals Program offers a unique opportunity forcommuni¬ties to purchase food from LOCALfarm-ers for the program during the summermonths when farms are producing the most fruitsand vegetables. The farmers are not required tokeep lengthy paperwork, and neither are the mealsite. Meal sites can be at a number of safe localplaces like schools, churches, parks, and commu-nity centers.

Free Summer Meal Program Details:

• Meals are FREE to children and teens ages 18 andyounger who come to a summer meals site• Free summer meals will help families save moneyand stretch their already tight food budgets• Summer meals sites are at fun, safe places for kidsand teens to be active and visit with friends• No application or proof of income

Summer site information, including meals served,dates, and times of service will vary by location. In-formation on sites serving free meals will be avail-able as the school year is ending and summer is

about to begin. To find Free Summer Meals Nearyou: • Call 2-1-1 or 1-866-3HUNGRY• Text ‘Food’ to 877-877• Visit https://svvappcnw.ksde.org/ SFSPLocation-sASP/SFSP/SFSP_Menus/ SFSP_Locations.asp.

If you are interested in learning more about thesummer food service program or learning abouthow your organization or community can partici-pate in the Summer Food Service Program contactKelly Chanay kcha¬[email protected] or PeggyMcAdoo [email protected] with KSDE, ChildNutri¬tion & Wellness (785-296-2276).

Free Summer Meals can Help Local Farmers AND Kids

When you think about the benefits of chiro-practic care, you probably don’t think aboutbabies. But in many cases, a chiropracticcheck up can be just what an infant needs toeat or sleep better. During the birthingprocess, babies’ neck and back vertebrae canbecome misaligned as they are stretched andpushed out of the mother’s body. Accordingto Chiropractic America, deliveries with ex-

tended “pushing” periods, as well as those as-sisted with forceps, are more likely to resultin misalignments. In severe cases, these mis-alignments can affect the baby’s bodily sys-tems, including the digestive system. Babiesmay not be able to digest breast milk or for-mula correctly, resulting in colic. Studiesshow that babies treated through chiropracticcare experience fewer symptoms of colic and

cry less frequently. Inaddition, chiropracticcare can help preventSudden Infant DeathSyndrome, earaches,and other serious con-ditions. Look for thesesigns in your infant todetermine whether hecould benefit fromchiropractic care:

• Difficulty sleepingon his back

• Arching of the spine

• Sensitivity whentouched on his neck or

the back of his head.

If you notice any of these indicators, schedulean appointment with a chiropractor throughyour True Care Advantage plan. He or she willevaluate your infant to decide if misalign-ments are present, and if chiropractic carewould improve his overall well-being. Thiskind of treatment can benefit your child foryears to come.

Source: American Health Advantage

Chiropractic Care for Infants

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

iabetes is a disease that affects aperson’s inability to regulate his orher blood sugar levels. In a healthy

person, the pancreas secretes a hormoneknown as insulin that helps transfer sugarfrom the blood into the cells, where it actsas an energy source. However, diabetes pre-vents this process from being successfullycompleted.

Beneath the umbrella term "diabetes" aretwo primary forms of the disease: type 1and type 2. While they do share some simi-larities, there are enough differences be-tween the two that the medical communityconsiders them distinct from one another.Here is a look at both the traits they sharein common as well as the aspects wherethey differ.

Similarities

At the most general level, people with type 1and type 2 diabetes share the same problem: aninability to regulate blood sugar levels in thebody. However, the mechanism by which thishappens varies between the two conditions.

Additionally, both type 1 and type 2 diabetesshare the same set of symptoms. These includeexcessive thirst, frequent urination, unexplainedweight loss, tingling or numbness in the handsand legs, blurred vision, fatigue, and unusuallyitchy or dry skin. However, it’s also important toremember that in some cases, people with eithertype of diabetes may show only mild symptomsor no symptoms at all.

Finally, treating both type 1 and type 2 diabetesis typically very similar. There are a number ofmedications available today to help managesymptoms, but insulin injections still remainone of the most widely used ways to addressboth forms.

Differences

One of the first striking difference between type1 and type 2 diabetes is their rate of prevalence.There are approximately 26 million Americanswho currently live with diabetes, and amongthose almost 95% suffer from type 2—whileonly 5% (or about 1.3 million) have type 1.

As mentioned earlier, the mechanism by whichdiabetes prevents the body from regulatingblood sugar differs between type 1 and type 2.With type 1, the body’s immune system actuallyattacks the cells in the pancreas responsible forproducing insulin. Researchers are still not en-tirely sure why this occurs, but they believe thatit is largely based in genetics. On the otherhand, people with type 2 diabetes are still capa-ble of producing insulin. Rather, over time theinsulin that they do produce becomes ineffec-tive at regulating blood sugar, leading to a con-dition known as insulin resistance. Thesechanges are not genetic but instead stem fromlifestyle factors, such as a high-sugar diet.

There are also differences in the average age of

people with both conditions. For many years,type 1 diabetes was also referred to as “juvenilediabetes” due to the fact that most people arediagnosed before the age of 20. Conversely, type2 diabetes was referred to as “adult onset dia-betes,” since it’s a disease that progresses overtime and is normally not noticed until adult-hood. However, these titles have become lessuseful over the years as rates of type 2 diabeteshave skyrocketed among children. In 1994, onlyabout 5% of diabetes cases in children were type2, but by the 2000s, this number had jumped upto almost 20%. Despite this growth in child-hood type 2 diabetes, the average age of diagno-sis is still 45—much higher than that of type 1.

Finally, treatment of these conditions in theirearly stages may be different. For people withtype 1 diabetes, insulin injections are a necessityfrom diagnosis onwards. However, in its begin-ning, type 2 diabetes can be regulated with oralmedication. Over time this medication nor-mally becomes ineffective and patients mustswitch over to injections as well.

Source: Alot Health Team

Diabetes: Type 1 vs. Type 2D


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

MEDICARE MONDAYS – First Monday ofevery month starting July 7, 1-3pm. Topekaand Shawnee County Public Library (Men-ninger Room 206), 1515 SW 10th. Seniorhealth insurance counseling. For info: 580-4545 or [email protected]

TRAIL LIFE & AMERICAN HERITAGEGIRLS TROUPS - Every Mon. 6pm, Corner-stone Community Church, 7620 SW 21st.Faith-based scouting programs are kids age

5-18. Register online atcornerstonetopeka.com. For info: 478-2929.

THE FIRST PLACE 4 HEALTH PROGRAM –Mon., 6:30pm or Sat., 8am, Topeka First As-sembly, 500 SW 27th St. This program pointsmembers to God’s strength & creates a com-passionate support group that helps mem-bers stay accountable in a positiveenvironment & delivers faith-based health &weight management instruction. To join or

start a new group, contact Jan Norris, 972-0582 or [email protected] or visitfirstplace4health.com.

HEARTLAND HEALTHY NEIGHBOR-HOODS – 2nd Mon., 11:45am-1pm. Pro-moting neighborhood well-being bymobilizing people, ideas & resources. 233-1365

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

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LADIES’ EXERCISE- Tuesdayevenings 7-8 pm & Fridaymornings 8-9 am, First Bap-tist, 129 w 15th St., Lyndon.free active supportl: fat burn-ing, strength, fitness. ContactSheri 207-0380 or [email protected]

OPERATION BACKPACK –1st Thurs., 6pm, Lyman Learn-ing Center, Lyman and N.Kansas Ave. Volunteers gatherto assemble Weekend SnackSacks for low-income stu-dents. Sponsored by TopekaNorth Outreach. For info:286-1370.

TOPS (Taking Off PoundsSensibly) -- Every Fri. 8:10 to10:00 am at 3221 SWBurlingame Road. 845-8167.We're here for support foryour weight loss journey.

DOWNTOWN TOPEKAFARMERS MARKET - Satur-day's Apr. 11 through Nov. 2,7:30am-noon, 12th and Harri-son. The open-air market isfull of fresh fruits and vegeta-bles, herbs, arts & crafts,flower, home-baked goods andmore.

SAFE STREETS COALITIONMEETING – First Wed. of themonth, 11:45am-1pm. GreatOverland Station. For info:266-4606 [email protected]

HEALTHY EVENTCALENDAR CONTINUED FROMPREVIOUS PAGE

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TOPEKA EASTER PARADE & OUTDOORFUN FAIR – Apr. 4, 9am-3pm, Gage Park.Topeka’s second annual Easter parade willmove around inside Gage Park at 10:30am.Family Fun Fair in & around Big Gage Shel-ter House will include vendor informationbooths, children’s games & activities, egghunts, food, facepainting, and more between9am & 3pm. Christian bands will performnearby. For info:www.TopekaEasterParade.com,[email protected] or 640-6399.

MEDICARE EDUCATIONAL SEMINAR –Apr. 8, 6:30pm. 2951 SW Woodside Dr. Forinfo: Crystal 286-6402

ADVENTURE'S IN LEARNING- SPRINGSESSION - Apr. 10, 17, 24 & May 1, 9am-12,First Baptist Church, 3033 SW MacVicar Ave.Shepherd's Center of Topeka's program forthose over 55. Participants choose from fourdifferent classes on health, religion, news &current events, people & places, community,the arts, and library wisdom, offered at 9am.At 10:00 brunch is served. At 10:30, secondclass begins. At 11:30, participants choosebetween a musical performance in the sanc-tuary or exercise in the gym. For info: 267-0248

MS WALK 2015 – Apr. 11, 7am. LakeShawnee Shelter House 2 for registration andat Shelter House 1 for gathering and lunchand activities. There will be a short route -3.2 miles (5K) for those who want to run orwalk. Silent auction, contests.

SEVENTH ANNUAL HERITAGE CHRIS-TIAN 5K RUN/WALK AND PANCAKEFEED – Apr. 11, Crestview Community Ctr;Shunga Trail. Registration 8-8:45, 5k at 9,Fun Run at 9:10. $20 Registration includes t-shirt and pancake feed ticket. Prizes for topthree runners. $5 donation for pancake feed,8:30-11.

HEALTHY EVENT CALENDAR CON-TINUED FROM PREVIOUS PAGE

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

TOPSoccer TRAINING - April 12, 19, 26th,TOPSoccer is a program for children withcognitive and physical disabilities to partici-pate and learn the game of soccer. For info:233-9700

BRIDGE2BRIDGE 5K – Apr. 18, 10am. $25pre-registration before Apr. 17, 8am. $35 at-event registration, 9am.

RIBBON CUTTING CEREMONY - Apr 18,11:30, 4829 NW 17th St. Ribbon cutting at11:30. Other activities including appearancesby Sporting KC & FC Kansas City players.For info: 233-9700

SPRING CLASSIC REGATTA - Apr. 25, LakeShawnee. Topeka Rowing Association will behosting the Lake Shawnee Spring Classic re-gatta. Teams and clubs from the Midwest willrace on the 2K, 1K and 400 meter courses.Racing begins at 8:00 a.m. Topeka RowingAssociation is open to the public ages 13 andolder. For information on free Learn to Rowclasses please call Kathryn Hosfelt at (785)221-1535 or Coach Bailey Atkinson at (785)249-3690.

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ZUMBATHON - May 1,6:30pm - 8:30pm, Our Ladyof Guadalupe Church base-ment, 201 NE Chandler.Fundraiser to benefit Mid-land Care ( Hospice) Sug-gested donation $5. Vendorswelcome: $10 - pay in ad-vance thru Paypal:[email protected]

GLOBAL FOUNDATIONFOR PEACE THROUGHSOCCER – May 2. Designedto help Hispanic-Latinoyouth in the inner city.Equipment and food pro-vided. Free. For info and tosign up for the clinic or tovolunteer: globalsoc-cerpeace.org

MARCH OF DIMESMARCH FOR BABIES - May2, 11am-1pm, Kansas State-house, 300 SW 10th. Get fitwhile helping improve thelives of babies! Join familyteams, company teams andpeople walking with friendsfor a great cause: to make adifference for families in ourcommunity. Participants willstart at the Kansas StateCapitol and take a strollthrough downtown Topekawhere business will be await-ing for special March ofDimes activities. Walk at11am, Registration at 10am.marchofdimes.org/kansas/events/10280_3136333931.html 228-0084

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HEALTHY EVENTCALENDAR CONTINUED FROMPREVIOUS PAGE

People with seasonal allergies often forget about their plight over thewinter months. Before they can fully enjoy the spring and summerweather, nasal itching, runny nose, sneezing, stuffy nose, itchy and wateryeyes zero in to spoil the fun.1) Visit your doctor. Talk to your doctor about starting your allergy med-ications before the pollens and molds get underway. In the Midwest thisis usually by March (earlier if warm weather begins in February). Non-drowsy antihistamines are preferred. Prescription nasal sprays (nasalsteroids) have become key players in managing nasal allergies. Theyshould also be started a 1-2 weeks before your pollen season begins.2) Keep windows and doors shut at home. Your screens will not keep outthose tiny pollens and molds that may find their way to your eyes andnose even while inside the house. Consider running the a/c earlier in theyear if it gets stuffy.3) Keep the car windows up. When in your car, keep your windows up. Ifyou can adjust your vent to re-circulate inter-compartment air, do it! Sorry,this also means keeping the sunroof closed.4) Time outdoor activities properly. Try to avoid outdoor activities in theearly and mid-morning hours. Pollen counts tend to be higher in the morn-ing.

5) Take your antihistamines. If yard work is unavoidable, take your antihis-tamine at least two hours before going out if it is a once or twice daily pill.Consider wearing a dust mask and glasses while working. Remove yourclothing and take a shower immediately after going back in the house.6) Know your allergens. If you have some allergy symptoms during wintermonths you are probably allergic to dust mite, pets or mold spores. Indoorenvironmental controls may help you during the outdoor allergy seasonsby reducing your response to these indoor triggers over night. Sometimesindoor triggers are more of a problem when the outdoor allergens pickup (a process called priming).7) Wash out your nose. Keep some nasal saline around to rinse out yournasal passages two or three times a day when allergy symptoms aremore active. Many people have discovered that sinus drainage and con-gestion is greatly reduced by once or twice daily nasal rinses with saline.

Consider seeing a board certified allergist if the above tips do not help.You need to identify specific allergy trigger factors and get advice on howto further reduce them. Your medications may also be adjusted to achievebetter control. You may be a candidate for allergy shots if certain allergenscannot be avoided or if environmental controls and medications fail towork.

Healthy Living Recipe for you and your family

7 TIPS FOR PREPARING FOR ALLERGY SEASON


For booth & parade information: [email protected] or www.TopekaEasterParade.com

Presented by

“Like” us onTopeka Easter Parade & Family Fun Fair

Fun Fair open 9:00 am - 3:00 pm near Big Gage Shelterhouse! Praise Bands & Dance Troupes will perform!Craft stations, Facepainting, Easter Photos, Games & more! • Magician T.A. Hamilton performs live on stage!

Food, drinks & snacks available! Easter Egg Hunts at 9:00 am & 1:00 pm in AnimalLand Playground!

Police K9 units andFiretrucks will be there

Look for parad

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signs for best v

iewing!

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concerned quality your child’s education?

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YOUTH FOR CHRIST GOLF CLASSIC -May 4, 12:30 pm shotgun, Lake ShawneeGolf Course. Registration:11:30am. $100 perperson for a 4-man team; includes lunch.Several sponsorship levels available. Awardsfollow tourney. Call 232-8296.

TIBA GOLF CHALLENGE - May 8, 1:00pmshotgun, Shawnee Country Club/GreatLife.Four-person scramble, registration at noon.$50 per player includes lunch, drinks, giftbag. Sponsorships available. Call 234-3235 oremail [email protected].

LIFEHOUSE'S 21ST ANNUAL GOLF TOUR-NAMENT - May 22, 11am Registration,

12:30 shotgun, Shawnee Country Club. 4person scramble includes: Carts, Green fees,Prizes, Player gifts, Lunch, and Refresh-ments! $75/person, $300/team. www.life-housecac.com

NATIONAL BIKE TO SCHOOL DAY - May6. May is National Bike Month.

NATIONAL BIKE TO WORK WEEK - May11th – 15th. May is National Bike Month.

SUPPORT GROUPS

TOPEKA CELIAC SUPPORT GROUP -10:30-12:30, Sat. April 11, Pozez EducationCenter, 1505 SW 8th. For more info call 379-0479

MIDLAND CARE GRIEF SUPPORT Groups:Building A, 200 SW Frazier CircleEvery Mon., 4-5pm: 12 Week Adult Groupfor Recent Loss1st and 3rd Thu., 10:30am & 5:30pm—On-going Adult Group1st and 3rd Thu., 5:30pm: Ongoing YoungAdult Group (4-18 years of age)For All Groups: Call for start dates and infopacket. Group and individual grief supportavailable upon request. For info: 785-232-2044 ext.341

ABORTION RECOVERY SUPPORTGROUPS – A 12-step Restoring Joy recoveryjourney for women. Providing services forwomen & men who suffer from Post-Abor-tion Syndrome…we can help mend a broken



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.

heart! For info: Kay Lyn, 272-6212.

AL-ANON FAMILY GROUPS – forfriends & families of alcoholics. Forinfo: 785-409-3072 or visittopekaalanon.org

ALZHEIMER’S SUPPORT GROUPS– Monthly support group meetingsfor caregivers of individuals withAlzheimer’s disease or a related de-mentia. For info: Alzheimer’s Associ-ation, Heart of America Chapter,271-1844 or [email protected].

FRIENDS WITH M.S. – 3rd Mon.,6:30pm, Our Savior's LutheranChurch, 2021 SW 29th St. (Enter Eastdoor). A Multiple Sclerosis supportgroup. Donna, 266-7383.

OVEREATERS / UNDEREATERSANONYMOUS:MON., 7pm – Westminister Presbyte-rian, south door, upstairs in Library;233-6724.WED., 7pm – St. Francis Hospitalmeeting room 6, 2nd floor; 234-8020.SAT. - 9am – St. Francis Hospitalmeeting room 8, 2nd floor; 862-2326.For info: 357-8774; sunflowerinter-group.oa.org.

PROSTATE CANCER SUPPORTGROUP – 1st Thurs., 7pm, SaintFrancis Hospital 2nd floor conf.room of the cancer unit. For info:266-9533.

NICOTINE ANONYMOUS – EveryFri., 6:30pm, Town & Country Chris-tian Church Renaissance Room, 4925SW 29th St., use west door cross redfoot bridge. A fellowship of men &women helping each other to live freeof nicotine. No fees. 402-321-486;[email protected].


Come to our Community ForumMonday, April 136:30-8:30 pm

Shawnee County Extension Office1740 SW Western, Topeka, KS

Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Exptnesio is an equal opportunity provider and employer

topeka health & wellness - 04-2015

Documents

health food stores

glutenfree life

greater topeka area

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way of life

dont exercise

carolines glutenfree

dental offices