THE FOOD ISSUE • THE POWER OF BEING PRESENT WHILE EATING • HEALTHY HOLIDAY GIFTS
living
wellness
The Kansas City metro’s only comprehensive print and online magazine featuring health and wellness with a practical approach
livingwellnesskc.com november | december 2012
kansas city THE SEVEN METRICS A preventive guide to men’s health
HOLIDAY ZOO OR ZEN?
Tips to help manage holiday stress
Bringing modern dining to Kansas City. Locally-owned concepts serving creatively crafted food & libations in unique spaces.
Combining the best qualities of your favorite breakfast kitchen, the dine-in or takeout lunch shop you wish was next door, and the intimate evening spot that welcomes you time and again for a bite to eat or an after-work drink with friends at the extensive wine bar.
8232 MISSION ROAD PRAIRIE VILLAGE KS 913-948-6900 URBANTABLEKC.COM
Presenting a fresh adaption of the most classic restaurant concept around. Expect great food made with fresh ingredients, focused service, and a little reverence for the classic American burger.
4038 W 83RD STREET PRAIRIE VILLAGE KS 913-825-BRGR (2747) BRGRKITCHEN.COM
An American gastropub with culinarily-driven fare, paying special attention to pairing food with libations. Bringing a unique, modern feel to the ideal Plaza location where we have revived the best patio in town.
600 WARD PARKWAY KANSAS CITY MO 816-389-2900 GRAMANDDUN.COM
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november | december 2012
contents
features
8
THE SEVEN METRICS
WHAT FILLS YOUR PLATE? An exploration of the health benefits of three popular diets: vegetarianism, veganism and raw food.
20 FINDING THE HEALING POWER WITHIN REAL FOOD
30
A PREVENTIVE GUIDE TO MEN’S HEALTH: Learn about seven rules that could keep you living healthier, happier and longer.
26
Learn which foods help you function better and help relieve common ailments.
26 MEANINGFUL MEALS The power of being present while eating: how to take time to enjoy holiday celebrations with good food, friends and family.
36 STRESS-FREE HOLIDAYS Tips for transforming your holidays from zoo to zen.
14 ‘TIS THE SEASON HEALTHY HOLIDAY GIFT GUIDE It’s holiday shopping time in the city and we’ve got a few great health-conscious ideas for everyone on your list. 4 livingwellnesskc.com november | december 2012
TO OVERINDULGE How to ward off holiday weight gain this season while still enjoying your favorites from local Kansas City restaurants.
13 ASK A SEX THERAPIST: WHAT IF I’M NOT IN THE MOOD? Rhonda Johnson, PhD, tackles one of the most common questions women have when it comes to sex in a relationship.
24
24 HEALTH RECIPES: FOCUS ON HEALING FOODS Executive chefs from Gram & Dun and Urban Table provide recipes with stress-fighting ingredients.
40 KIDS AND WELLNESS: KID-FRIENDLY HOLIDAYS Online resources offer helpful advice for managing holiday stress with kids.
19 WELLNESS TECHNOLOGY: DIGITAL GUIDE TO CLEAN EATING Websites to help clean up your diet.
19
20
in every issue Online news Editor’s letter
3 7
46 SOME NON-TOXIC HOLIDAY TOXICOLOGY Avoiding hidden poisons found in processed products disguised as foods.
44 VIRTUAL TRAINING Could TechnoGym at the Jewish Community Center be the key to your circuit-training success?
46 FATTY LIVER DISEASE: PREVENTION THROUGH EDUCATION Henry Randall, MD, explains the causes of this disease, which affects 10 percent of Americans who may not even know it.
50 BEATING THE SCALE MONSTER AT ITS OWN GAME One Kansas City woman’s journey to healthy weight gain without focusing on the numbers.
ON THE COVER One of America’s most iconic paintings, “Freedom From Want” by Norman Rockwell, was our inspiration for our ‘modern family’ cover. The painting was released in 1943 in the Saturday Evening Post as part of the four freedoms series based off Franklin D. Roosevelt’s inauguration speech.These included: Freedom from Fear Freedom from Want Freedom of Speech Freedom of Worship
november | december 2012 livingwellnesskc.com 5
living wellness kansas city
launch party We kicked off the magazine with a launch party on August 21 at Gram & Dun on the Country Club Plaza. We had more than 150 people attend the celebration of Kansas City’s only comprehensive print and online magazine covering health and wellness with a practical approach.
(left) Cover model and Sporting Kansas City goalkeeper Jon Kempin signs a copy for Jessica and Race James. (right) Tae Kim and Publisher Deb Vaknin peruse the inaugural issue. (left) Dr. Ashley Simmons, cardiologist at The University of Kansas Hospital, Dr. Henry Randall, director of Saint Luke’s Department of Abdominal Transplantation and Hepatobiliary and Pancreas Surgery, and Olga Chernyak.
(right) Dr. Lee Norman, Chief Medical Officer at The University of Kansas Hospital and Dr. Henry Randall.
(above) Launch party attendees enjoyed food, drinks and flipping through the pages of our debut issue, which hit racks in mid-September.
livingwellnesskc.com 6 livingwellnesskc.com november | december 2012
(left) Publisher Deb Vaknin, Dr. Ajay Nangia, men’s urology at The University of Kansas Hospital, and Editor Sarah Legg.
living
wellness
editor’s
note
kansas city
Volume 1, Issue 2 November/December 2012
Deb Ducrocq-Vaknin Editor In Chief Sarah Legg Contributors Jimmy Betts Vince Brown Chelsea Craig Stacey Gregory Kaya Hewitt Rhonda Johnson
PHOTO COURTESY IMAGES WEST PHOTOGRAPHY
Publisher
Barb Noteboom LeeAnne Seever Mark Van Blaricum Jay Van Loenen Abby Van Ness Kristin Wark Eden Williams Laura Wynn Photographer/Photo Stylist Casey Dobbins
It takes a village….to shoot a cover Cover Photographer Images West Photography Layout and Graphic Design BV Design Cover Makeup and Hair Trae Smith and Terry Solis
Copyright 2012 Living Wellness, LLC Living Wellness Kansas City PO Box 8695 • Prairie Village, KS 66208 All content is provided for educational and entertainment purposes only, and is not intended to be used as a substitution for medical advice, diagnosis, or treatment. All views expressed herein are solely those of the author and not Living Wellness, LLC or Living Wellness Kansas City. For editorial opportunities, please email resume and samples to info@livingwellnesskc.com. For advertising information email advertising@livingwellnesskc.com.
The holidays are just around the corner and that can only mean three things: family, frenzy and food. We wanted to represent what today’s holidays might look like with friends and family around the Thanksgiving table based off the Norman Rockwell painting “Freedom from Want”. After the craziness of corralling 22 people, directing multiple poses and shooting dozens of photos, the photo came out amazingly well. We could not be happier with the final product. In this issue we look at mindful eating, maintaining sanity during the holidays and learning to enjoy the time we have with friends and family. As you scurry about trying to get everything just right, take a moment to slow down. When the madness comes to a halt, take a step back and think about your own gratefulness, whatever it may be. Who knows, maybe your personal chaos will look as posed and coordinated as those who took time out of their day to be in our cast of cover characters. Thank you to everyone who helped to make this cover happen. Happy holidays to our readers. Sarah editor@livingwellness.com
november | december 2012 livingwellnesskc.com 7
nutrition NOVEMBER | DECEMBER 2012 TRENDS
what fills 8 livingwellnesskc.com november | december 2012
nutrition NOVEMBER | DECEMBER 2012 TRENDS
Diet: food or drink regularly provided or experienced repeatedly, or food habitually eaten. This is the literal definition of
to be deceptions. Certain lifestyle
the term diet, meaning we are all
choices have all but screamed for
on a diet every single day.
acclamation that what the people
It wasn’t until recently the
who lead them have to say and how
characterization of diet has been
they view diet may not be all that
manipulated into the idea of eating
far-fetched. In an attempt to clear
or drinking sparingly as a means
up the perplexity surrounding these
of reducing weight. Mostly due to
conventions as well as our turmoil
the media creating an unrealistic
towards diet, here is a breakdown of
and unreachable “perfect body,”
the hows and whats of a few of the
the term is now an obsession for
prominent ones.
what to eat, how much to eat and even how to eat. What’s more,
Vegetarianism
our confused culture has attached
Originating as a religious and
itself to these misconceptions and
ethical practice, a vegetarian
misunderstandings of diet making
lifestyle is a belief and practice
food, intuition, hunger and calories
of abstaining from animal foods.
a notion of science, not of human
Literally meaning, consisting
drive.
primarily or wholly of vegetables
As our culture and science only
and vegetable products, vegetarians
begin to recognize these gaps,
believe consuming animals is
some have long acknowledged the
both morally and ethically wrong
notion that what we knew about
as well as detrimental to the
diet, health and nutrition seemed
planet and health. Once viewed as
your plate? WRITTEN BY Chelsea Craig, LAT, ATC
november | december 2012 livingwellnesskc.com 9
nutrition NOVEMBER | DECEMBER 2012 TRENDS
eat a vegan diet have higher than usual intake of dietary fiber, folic acid, vitamins, iron and phytochemicals and a lower intake of calories from trans- and saturated fats, refined sugars, and other dietary factors linked to chronic diseases such as heart disease. But the mystery still remains: where do vegans get their calcium or protein? Vegan dietitian and athlete, Matt Ruscigno, RD, says we need less protein than believed and it is easy to get from beans, nuts, seeds, grains, soy and greens. “Recommendations for protein are about 1 gram per kilogram of body weight or 10-15 Matt Ruscigno is a vegan registered dietician who blogs at truelovehealth.com. He is also a member of the Vegetarian Nutrition group of the American Dietetic Association (vndpg.org).
percent of total calories,” he said. “This is much less protein than most Americans consume and it’s not a problem for vegans to reach these numbers. It’s actually quite easy – protein is a
strange or faddish, a vegetarian lifestyle is now
non-issue for anyone eating enough calories who
nutritionally valued by various organizations
has some variety in everyday foods.”
advocating for health such as the American
Contrary to popular opinion, cow’s milk and
Dietetic Association. Whether for moral reasons
other dairy products are not actually good sources
or to achieve better health, the benefits of a
of calcium when compared to natural foods.
vegetarian diet range from a lowered risk of
Dairy has allergenic and addictive properties,
chronic disease and cancer to lower body weight
which compromise the immune system and cause
and longer lifespan.
inflammatory responses that many researchers believe to be linked to diseases.
Veganism
“Calcium is found in leafy greens, tofu,
In addition to removing meat, fish and poultry,
fortified non-dairy milks and yogurts, broccoli,
vegans do not consume or use animals or animal
tempeh and even seeds and beans have some,”
by-products such as eggs, dairy products, honey,
Ruscigno continued. “Vegan nutrition is
leather, fur or silk. Most believe living a vegan
different in that you get a little bit of nutrients
lifestyle promotes a more humane and caring
from a variety of sources. Often there isn’t one
world. In doing so, vegans reap many health
obvious source of one nutrient, for example
benefits: lower average BMI and body fat
calcium and dairy for omnivores. Some people
percentage, lower body mass, lower cholesterol
see this as a negative and like to compare,
and blood pressure, reduced risk of heart disease,
say, steak to black beans. I think it’s a positive
and lower instance of Type 2 diabetes, cancer
because there’s greater variety in sources and
and other diseases. According to research cited
absorption is increased when you eat smaller
by the T. Colin Campbell Foundation, those who
amounts of nutrients.”
10 livingwellnesskc.com november | december 2012
nutrition
Calcium is found in leafy greens, tofu, fortified non-dairy milks and yogurts, broccoli, tempeh and even seeds and beans have some. Vegan nutrition is different in that you get a little bit of nutrients from a variety of sources.
PHOTO COURTESY BEN PIEPER
NOVEMBER | DECEMBER 2012 TRENDS
Visit livingwellnesskc.com/recipes for healthy vegan and vegetarian recipes.
vegan Nutrient sources PROTEIN To find out how much protein you need, multiple your bodyweight by .453592. For example, a 150-pound person would need approximately 68 grams of protein each day. Vegan foods with protein 1 cup cooked lentils............................ 18 grams 1 cup cooked chickpeas...................... 12 grams 1 cup veggie baked beans................... 12 grams 5 ounces firm tofu............................... 11 grams 1 cup cooked quinoa........................... 9 grams
CALCIUM The recommended amount of calcium for adults age 19-50 and men age 51-70 is 1000 milligrams per day. Women who are older than 50 should eat 1200 milligrams each day to help prevent osteoporosis after menopause. Vegan foods with calcium 2 tablespoons cooked collard greens................................400 milligrams 4 ounces tofu, processed with calcium sulfate......................357 milligrams 8 ounces calcium-fortified orange juice............................... 300 milligrams
2 tablespoons peanut butter................ 8 grams
1 cup calcium-fortified soy milk..................................... 300 milligrams
1 cup soymilk..................................... 7 grams
1 cup cooked kale...................... 179 milligrams
1 cup oatmeal..................................... 6 grams
1 cup cooked mustard greens.... 152 milligrams
1 cup cooked brown rice..................... 5 grams
2 tablespoons almond butter...... 86 milligrams
Source: vrg.org november | december 2012 livingwellnesskc.com 11
nutrition NOVEMBER | DECEMBER 2012 TRENDS
For more information about these and other diets, visit: The T. Colin Campbell Foundation: tcolincampbell. org; and Matt Ruscigno, RD’s blog: truelovehealth.com.
Raw Food Diet
degrees for longer than three minutes, it can
Slightly more unorthodox than a vegan diet
act malignantly to the body by exhausting
is that of the raw food lifestyle. Also referred
energy, inhibiting healing, causing inflammation
to as the living food diet, raw food enthusiasts
and suppressing the immune system, ultimately
believe heating anything to more than
producing many of the illnesses and diseases
118 degrees causes food to lose much of its
we face today, including cancer. Raw foodists
nutritional value. Consisting of completely
report faster, more efficient digestion equating
unprocessed foods that go straight from plant
to more energy, little to no signs of toxicity (i.e.
to plate, a raw foodist consumes only raw
acne, headaches and mental fogginess, disease,
fruits, vegetables, soaked beans and legumes,
illness, etc.), a stable body composition and
nuts and seeds, sea vegetables, sprouts and
better overall physical and mental health.
roots, spices and natural herbs, and in some
Whether or not you purge all of your
instances raw meat, dairy and eggs. Foods in their raw states act as a detoxifier for
leather or eradicate dairy from your life, simply acknowledging the gaps between
the body due to the minimal processing, which
science and human intuition may be
allows the body to assimilate all nutrients,
more significant than any study, any
enzymes, vitamins and minerals for more
recommendation or diet. May the revolution
rapid absorption and elimination. Researchers
begin and may insight be shed upon the
say when food is heated to more than 118
unseen truths of diet.
Foods in their raw state act as a detoxifier for the body due to the minimal processing, which allows the body to assimilate all the nutrients, enzymes, vitamins and minerals for more rapid absorption and elimination.
12 livingwellnesskc.com november | december 2012
KC
ask a...
sex therapist
What if i’m not in the mood? WRITTEN BY Rhonda Johnson, PhD
My husband wants sex all the time and I don’t and it makes me feel guilty. Then he feels rejected and I feel bad. Should I just pretend? Considerable evidence suggests many women do view sex differently than men do. There are likely a number of reasons for this: 1. Very early in life boys learn when they feel “horny” their penis responds, thus they associate the stimuli of engorged penis with wanting to have sex. They then also become very aware of when they have sexual feelings. 2. Women can’t see their clitoris so they don’t make the same visual and emotional association. In fact, we have studies in which we ask both men and women to view erotica and then ask if they experience sexual stimulation. When measured with objective criteria (for women using a vaginal photoplethysmography – a device inserted in the vagina that measures vaginal moisture and engorgement) men can usually accurately predict their arousal. However, women often experience physiological arousal, but are not aware of the physical arousal. Furthermore, women are more likely to have sex in order to experience the emotional closeness and cuddling that comes after the sex, particularly over time in a long-standing relationship. In fact, our understanding of the sexual response cycle has been called into question because it may not
accurately describe the cycle for women. That cycle currently explains sex in terms of a four-phase cycle including excitement, plateau, orgasm and resolution. That theoretical understanding invites several problems in terms of adequately explaining sexual behavior. For purposes of this discussion, it assumes all people engage in sexual behavior by feeling excitement as the first step of the encounter. It also assumes these phases are necessary to lead to successful sexual interaction. However, it is not uncommon for women to begin a sexual encounter before they feel excitement because they want the closeness that follows the sex act, but then experience a satisfying encounter with her partner despite no beginning excitement. When I speak with women it is not uncommon for them to admit that during sex they concentrate more on their partner’s reaction and often are unable to tell me what it is that makes them excited. So they really don’t know what it is that gets them aroused. Having that understanding then suggests women who want to continue being a sexual partner should “just jump in.” That is, make the time for sexual play with your partner and often the desire and excitement part comes from interaction during the sex play rather than before it starts. It also invites women to take responsibility and learn what makes them feel sexual, and to plan for sex play when they know they are receptive and feel sexy and not likely to be distracted by thoughts of children, work or whatever else they “need” KC to be doing.
Please keep sending in your questions. livingwellnesskc.com/sexuality november | december 2012 livingwellnesskc.com 13
‘Tistotheoverin season Here are a few suggestions to help keep holiday weight gain in check while celebrating the holidays at KC’s delicious restaurants 14 livingwellnesskc.com november | december 2012
The holidays are quickly approaching and for most people, so will the opportunity to celebrate with family and friends. Celebrations often come with lots of temptation when it comes to eating, drinking and (skipping) exercise. When family members are in town, we tend to eat out at restaurants a lot. Even though we often hear the average person gains three to seven pounds during the holiday season, the few well-known studies that actually measured this, determined a more modest one-pound gain on average. I can imagine many of you reading this, throwing your hands up in glee. ”I don’t have to worry about overindulging, it’s only a pound!” Whether it’s one pound or 10, any extra weight gained during that time is often never lost and over time that’s where the real problem can lie. Before you begin celebrating this holiday season at local restaurants and bars, keep in mind these 10 things and you can minimize weight gain. If you are really disciplined and make smart choices, you will stay the same or even lose weight – now
dulge WRITTEN BY Barb Noteboom, RD
See page 19 for a list of healthier ways to splurge at local restaurants
november | december 2012 livingwellnesskc.com 15
Your
Health To help cut calories, order vegetables or soups instead of fries or chips. And remember there are lots of hidden calories in alcoholic beverages.
that’s cause for celebration. There are three basic areas one can control during the eating and celebrating season: food choices, quantity and activity level. When eating out, keep these tips in mind.
Appetizers You can fill up quickly on many of the tempting foods offered in the first course. Making good choices at the beginning of a meal can help avoid overindulging throughout the evening. Plus it’s no fun to be so full at the beginning that you walk away stuffed at the end of the meal. A cup of broth-based or light cream soups are good choices – filling but not too large a portion. Salads with lemon or light dressings will fill you up, take time to eat and are nutrient dense are also good options. Skip appetizers if you want bread or rolls.
Alcohol and Other Beverages There are lots of hidden calories in alcoholic and other beverages. If you drink alcohol you could overindulge, even with your best planning. With beer, wine, spirits and sugared soft drinks ranging in calories from 100 to 150 per serving you can be at 300 calories before one bit of food arrives. Add a basket of bread or tortilla chips to the mix (one of my weaknesses) and you can be pushing 700 calories without the appetizer, entree or dessert. If
16 livingwellnesskc.com november | december 2012
your server doesn’t bring water, request it. It will slow you down in terms of consumption and help keep you hydrated if you are drinking alcohol. Fruity cocktails, margaritas, milkshakes, coffee and dessert drinks can add up as well. Stick to drinks before or after dinner, not both. Another way to think of a beverage is equating it to a baked potato because it is roughly the same number of calories or more. How many people would eat three baked potatoes in one sitting? Diet sodas with lemon or lime, sparkling waters and spritzers are festive alternatives.
Bread, Rolls, Tortilla Chips These popular pre-main course items are a dilemma if you want to keep calories and fat low during your dining experience. Here’s the rundown. Biscuits, rolls, soft bread sticks can be 150 to 200 calories each, or more. Tortilla chips are 150 calories per ounce (about eight to 10 chips), and larger chips (half the size of a taco shell) are 50 calories each. Add on top of these treats, cheese dips, butter and hefty dressings. Again, it’s not hard to see how another 200 to 500 calories can sneak in while you wait for your main entree. This might be one of the times you ask your server to skip, or at least not refill, the basket of chips. Make a choice between the appetizer or the basket of rolls, and you will definitely save a lot in your calorie bank.
smells and sights or a recommended special, have a dining companion order for you. Don’t be afraid to ask questions about what is in a dish or to ask for substitutions. Most places are used to making accommodations for diners when it comes to allergies and special dietary considerations. Ask for different dressings, order dressings and sauces on the side, order vegetables or soups instead of fries or chips, and ask for smaller cuts of meat or fish. Better yet, split all of your choices with your dining companions and cut calories in half. Because dining out is often a celebration or special occasion, many people like to ‘save up’ and go all out. A better choice is to eat small, light meals rather than go to a restaurant starving. It’s hard to resist the rolls and chips if you feel like eating the basket too. Remember you don’t have to clean your plate. Be sure to take your time when eating. Savor each bite, enjoy conversation, drink water and you can always ask your servers to space out your meal longer if you like. Every restaurant has ‘doggie’ bags for items you can’t finish or prefer not to finish. You can always order dessert to go as well. Don’t forget you can make a meal from appetizers, soups and salads and skip entrees and desserts altogether.
Exercise, Dance, Walk Buffet versus a la Carte Avoiding all you can eat buffets on a regular basis will help keep the calories lower. It’s hard to avoid that piece of carrot cake, or the extra serving of mashed potatoes and gravy when you can eat as much as you want. Dine at places where you can make specific choices, and if you do find yourself at a buffet, think of the other tips and choose smaller plates.
Plan Ahead, Ask for Substitutions, Share, Don’t go Starving, Take Food Home All of these things can make a huge difference in making healthier choices and saving calories at mealtime. Most restaurants have their menus online so you can make your decisions before you head out the door. If you think you might be tempted with
The other side of the food balance equation is exercise. If you know you will be having a special meal or party, bank those calories by adding some additional exercise that week. Even 10 to 15 minutes each day can be as much as 1000 calories in the bank. I wouldn’t suggest making your own dance floor in the middle of a restaurant, but plenty of places offer dancing and you can take a stroll after your meal, which can be romantic and fun as well. KC
november | december 2012 livingwellnesskc.com 17
Keeping our dining out tips in mind, here are some here are some better choices for local favorites.
Applebee’s
BRGR
Appetizers
Appetizers
Tomato Basil Soup French Onion Soup Chicken Tortilla Soup Tuscan Bean Soup Chicken Noodle Soup
Al Greens Green Goddess Light on the salad dressings
Entrees Choices less than 550 calories Seasoned Vegetables Roasted Garlic Sirloin Weight Watchers® Creamy Parmesan Chicken Weight Watchers® Grilled Jalapeno-Lime Shrimp Napa Chicken & Portobellos Zesty Chicken & Shrimp Weight Watchers® Lemon Parmesan Shrimp
Desserts (split with a friend) Chocolate Mousse Shooter Hot Fudge Sundae Shooter Strawberry Cheesecake Shooter Brownie Bite Fresh Fruit
Oklahoma Joe’s Appetizers Smoked Chicken Gumbo Red Beans and Rice Side Tossed Salad
Entrees One Meat Dinner Open Faced Lean and Mean Choose smaller sandwich sizes Smoked Chicken Salad Pit Boss Salad Grilled Chicken Salad Light on the salad dressings
Entrees Burgers are all 8-ounces, but not low in calories. Split them with a companion and enjoy. Not-So-Burgers are gluten-free and come in many options with chicken or fish.
Desserts (split with a friend) Fresh fruit cobbler or pie
Lidia’s Brunch Antipasti Table Crispy Bread Sticks Share the bread Tomato Soup
Lunch and dinner Insalata Mista Barbabietole Tagliata Pasta Trio (one helping of each) Grilled Chicken Panini Gilled Salmon Filet Scallopine of Chicken Pollo Limone Salmone Zuppa di Pesce Pesce del Giorno (fish special)
Dolci Table This is one of the best places to taste small bits of desserts, choose just two or three to enjoy the sweet without the guilt.
Meatless Monday at Lidia’s a delicious way to add veggies to your diet Lidia’s has joined the Meatless Monday crusade in association with Johns Hopkins Bloomberg School of Public Health. The goal of this non-profit initiative is to help people reduce their meat consumption by 15 percent to improve personal health and the health of the planet. Visit lidias-kc.com for more information.
18 livingwellnesskc.com november | december 2012
wellness technology NOVEMBER | DECEMBER 2012 DIGITAL GUIDE TO CLEAN EATING
Digital Guide to Clean Eating WRITTEN BY Kristin Wark Americans eat more processed foods than ever before. It’s a trend largely driven by the food industry’s push for nutrient-based diets over food-based diets. In 2010, an article in The New York Times stated that Americans consume 31 percent more packaged food than fresh food. According to Courtney McCarty, a registered and licensed dietitian with certification in adult weight management, balanced diets get lost in a mess of nutrition messaging. “Food marketing is very confusing for people,” she said. “They think because they eat foods that claim to be low-fat or low-sodium, they’re improving their health. But what they don’t know is that although the fat is removed, sugars, additives and other fillers are added back into to these foods to improve flavor, texture and shelf life.” Processed foods go through a channel of change that either removes ingredients, adds ingredients, or both. The more extensive the process, the more nutrients lost and, coincidentally, fillers added to replace them. “In most cases, you’re better off eating the whole, unprocessed version of the food, where you’d get the full benefit of all the nutrients,” adds McCarty. On average, it takes three times the amount of whole food as processed food to equal the same amount of calories. Although the caloric density of processed food is extremely high, the product itself is nutritionally bankrupt. Generally, more processed food is required to satisfy the appetite, which leads to higher calorie consumption and ultimately, weight gain. Is it possible to cut through the food confusion and get back to primal eating? Decide for yourself with the help of these following online resources for cleaner diets.
100DaysofRealFood.com As a wife and mother of two, there’s no doubt Lisa Leake is the biggest influence on her family’s diet.
After she read a book about the declining health of Americans and the country’s changing food culture, she decided to take responsibility to keep her family healthy more seriously. Lisa challenged herself to feed her family nothing but real food – products containing less than five ingredients, no refined ingredients and no preservatives – for 100 days. After successfully completing the challenge, she began her blog to encourage others to change their eating habits too. Lisa shares a multitude of real-food resources for seasoned clean eaters and newbies alike. Posts feature meal ideas for families and exposés about the daily challenges of eating real food in a processed world. Start with Lisa’s 10-day pledge and go from there.
ShopWell.com/iPHONE APP ShopWell is the web equivalent of a personal nutrition expert. Based on a custom profile, the site gives personalized food scores for products, makes custom shopping lists and offers product trade-up suggestions. ShopWell helps whole food hopefuls avoid hidden additives or glamorized marketing language. For example, a search may reveal that a “natural” salad dressing is low in saturated fat, but contains added sugar and high sodium, sure signs of processed food. In addition to food scores, the site provides nutrition facts and ingredient lists - highlighted with profile wants and don’t wants - that break each product down even further. And, with features like a bar code scanner and personalized grocery lists, the ShopWell iPhone application makes a journey toward real food and better health less intimidating and easier than ever before. KC
november | december 2012 livingwellnesskc.com 19
Finding the healing power within real food WRITTEN BY Jay Van Loenen
HEALING FOODS Foods that work to help us function better on the whole, or work toward relieving a specific ailment from which one might suffer. In this age of a health-minded society it’s hard to go anywhere without reminders
our bodies in smaller amounts. Healing foods, in contrast, are foods that really
to be health-conscious. On TV there are
work to help us function better on the whole, or
advertisements for workout systems, on the radio
work toward relieving a specific ailment from which
we hear testimonials for wonder weight-loss
one might suffer. The University of Kansas Medical
programs and anytime we venture out, whether
Center has an integrative medicine department
it be the mall, grocery store or even fast food
dedicated to just this way of thinking and eating.
restaurants, healthy food is all the rage.
Leigh Wagner, an integrative nutritionist and
Whether you’re looking for it or not, you can’t help but see the packaging jump out at you with these words: healthy, fat-free, diet, organic, natural,
registered dietician, has a lot to say about healthy eating and meal planning. In her position, Wagner works with patients that
or any of a veritable thesaurus of terms used to
suffer from a variety of intestinal ailments whose
make us feel as though our buying decisions are
best treatments may lie in dietary restriction or
healthy ones. The truth is, however, that there’s more – and less – to eating healthy than we are led to believe by advertising executives. Buying foods marketed as healthy or low fat doesn’t make them good for you. The way many companies
supplementation. She
Turkey, a holiday staple and great sandwich meat, can help with stress.The tryptophan we often associate with Thanksgiving afternoon naps is calming and can help relieve holiday anxiety.
prepare foods in order to
also teaches classes, which are available to patients and employees of KUMC, about how to cook foods that will help people feel better. One main focus of Wagner’s work is using whole and real foods and avoiding
use these labels actually makes them more difficult
processed foods. Examples of whole foods include
for the body to process and takes a toll on health in
unpolished grains, beans, fruits, vegetables and
different ways. Diet foods, for instance, are often
non-homogenized dairy products. Real foods are
flavored with artificial sweeteners that may seem
those nature gives us, such as plants, roots, fruits,
harmless, but are ones that your body breaks down
nuts, seeds, meats, eggs, milk and foods made from
into toxic chemicals that most would be hesitant to
them.
ingest on their own. Calorie-conscious packaging is another trick that
As it turns out, whole and real foods are especially good for us and contain healing
allows us to think we’re doing ourselves a favor,
properties difficult to find in processed or refined
while we’re really just putting unhealthy foods into
foods. The processes and refinements made to these
november | december 2012 livingwellnesskc.com 21
Cooking classes focused on healthy cooking are a great way to learn how to incorporate a variety of nutrient-rich foods into your diet.
foods remove the ‘good stuff’ or add ‘bad
origin, the more likely it is to be the freshest
stuff.’
and healthiest it can be. So ask some
According to Wagner, whatever your condition, deficiency or reason for eating healing foods, there are a couple of things
questions about your food, particularly when eating out. One nutritionally-treatable condition
to think about. One trend at the moment in
many of us suffer from, particularly
healing foods is in antioxidants and Omega-3
around the holidays, is stress. That
fatty acids, both of which have many benefits
makes this a good time to start thinking
for people who eat them on a regular basis.
about eating foods that help prevent and
The sources of these healing agents, not
treat the condition. According to Wagner,
surprisingly, are often the very whole and real
one excellent source of stress relief and
foods that are generally the healthiest. But
prevention is B vitamins due to their direct
there’s a catch.
correlation with the brain neurotransmitters
The real key to eating healing foods is
dopamine and serotonin, which are vital
having a little knowledge about a food’s
to feelings of calm and to emotional
background. For instance, the less time a
equilibrium. Some B vitamins also regulate
food spends in transport from its location of
chemicals in the brain that can cause
22 livingwellnesskc.com november | december 2012
anxiety. These vitamins are readily found in whole, unprocessed foods, and are concentrated in many meats, but also available from a wide variety of sources. Wagner says turkey, a holiday staple, and great sandwich meat, is another food that can help with stress. The tryptophan we often associate with Thanksgiving afternoon naps is calming and can help relieve holiday anxiety. Other solutions are more holistic and include inviting others to help with holiday meal preparation, not eating in front of the TV, and sharing meals and conversation with family and friends. One key, especially in our fast-paced society, according to Wagner, is to take your time, slow down, enjoy the meal and make it last. With all of the options available, your best bet is to buy whole, real foods instead of processed or refined foods, take the time to enjoy your food and make dinnertime a tradition. Turn off the TV, sit down, converse and eat together, whether at home or a restaurant. This will help make the holidays a stress-free time. KC
The real key to eating healing foods is having a little knowledge about a food’s background. For instance, the less time a food spends in transport from its location of origin, the more likely it is to be the freshest and healthiest it can be. So ask some questions about your food, particularly when eating out.
Stress-Fighting Foods Almonds: good source of vitamins B2 and E, magnesium, and zinc Beef: high levels of zinc, iron and B vitamins, which are also known to help stabilize mood Blueberries: antioxidants battle stress hormones Cornflakes or crispy rice cereal: fortified with B vitamins and folic acid helps reduce stress Dark chocolate: high in flavonoids, antioxidants battle stress hormones Fruit: particularly oranges, which keep your hands and mouth busy Leafy greens (arugula, chard, spinach): rich sources of B vitamins help manufacture feel-good hormones such as serotonin, dopamine and norepinephrine Oatmeal: slow-absorbing carbohydrates that help produce serotonin Spinach: magnesium improves the body’s response to stress Sunflower seeds: folate helps produce dopamine Tuna: high in stress-fighting vitamins B6 and B12 and a low-fat protein source Turkey: tryptophan is calming and can relieve stress Walnuts: help lower blood pressure Wild salmon, mackerel, trout: Omega-3 fatty acids have multiple health benefits
november | december 2012 livingwellnesskc.com 23
HEALING RECIPES When eating out it’s important to keep healing foods in mind. Bread & Butter Concepts, a local restaurant group with three restaurants – BRGR Kitchen + Bar, Urban Table in Prairie Village, and Gram & Dun on the Country Club Plaza – works to make sure whole, real foods are used in their menu items. The restaurants strive to bring local food producers into the mix by ordering locally and seasonally from the surrounding vicinity. Chef Lauren Martin of Urban Table and Chef Bradley Gilmore of Gram & Dun have provided recipes using stress-fighting ingredients for our readers to prepare at home.
Pan-seared ruby trout with wild rice, arugulasunflower pesto and orange-honey vinaigrette
PHOTOS ON THIS SPREAD COURTESY OF MARTIN DIGGS
By Urban Table Executive Chef Lauren Martin
WILD RICE 2 cups wild rice 4 cups water 2 teaspoons salt 1 tablespoon extra virgin olive oil 1. Sauté wild rice in extra virgin olive oil over low heat for five minutes. 2. Add salt and water. Bring to a simmer and cover. 3. Cook over low heat (covered) about 10 to 15 minutes until rice has completely absorbed the liquid and rice is al dente. ARUGULA-SUNFLOWER PESTO 2 cups (packed) arugula leaves 1 clove garlic, minced 1/2 cup sunflower seeds, toasted 2 teaspoons lemon juice 1 teaspoon salt 1/2 cup extra virgin olive oil 1. Combine all ingredients (except oil) in a food processor and pulse until coarsely chopped. 2. With machine running, drizzle in olive oil until all ingredients are emulsified.
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ORANGE-HONEY VINAIGRETTE 1/2 cup freshly squeezed orange juice 1 teaspoon orange zest 1 tablespoon Dijon mustard 4 tablespoons honey 1 teaspoon salt 2 tablespoons red wine vinegar 1 cup extra virgin olive oil 1. Combine all ingredients (except oil) in a bowl. 2. Slowly whisk in olive oil to emulsify. PAN-SEARED RUBY TROUT 4 Ruby Trout fillets, dressed & deboned (skin on) 1. Season filets with salt and pepper and sear quickly in a very hot nonstick pan (starting skin side down), about three minutes per side. 2. Serve over wild rice. 3. Top with arugula-sunflower pesto. 4. Drizzle orange-honey vinaigrette over the fish and around the plate.
McCann’s Steel Cut Irish Oatmeal Serves four 4 cups water 1 cup McCann’s Steel Cut Irish Oats 1/4 teaspoon salt Dried fruit (optional) Toasted walnuts (optional) Sugar, brown or white (optional) 1. Bring water and salt to a boil. 2. Stir in oats. 3. Simmer uncovered over low heat for about 30 minutes, to desired consistency, stirring occasionally. 4. Remove from heat and allow to stand for one minute. 5. Stir in dried fruit, toasted walnuts and sugar to taste. 6. Leftovers may be reheated with a small amount of steamed milk or water.
Available on Urban Table’s breakfast menu and Gram & Dun’s brunch menu
Ahi Tuna Salad By Gram & Dun Executive Chef Bradley Gilmore CHILI GINGER VINAIGRETTE DRESSING 1 tablespoon minced fresh ginger 3 tablespoons lime juice 4 teaspoons fish sauce 4 teaspoons white sugar 1 teaspoon salt/pepper blend 1-1/2 cups olive oil 1 teaspoon garlic, minced 1 teaspoon grated lime zest 1/4 cup sambal (Asian chili sauce) 1/2 cup soy sauce 1/2 cup rice vinegar 1/4 cup mirin (sweet rice wine similar to sherry) 1. Combine all ingredients (except olive oil) in food processor. 2. Mix until incorporated, making sure there are no big chunks. 3. Slowly drizzle in oil until it emulsifies with the other ingredients. AHI TUNA SALAD 4 ounces lightly seared fresh tuna, thinly sliced 2 cups fresh spinach 1 cup watercress 1/4 cup bean sprouts 1 tablespoon crushed peanuts 2 ounces chili ginger vinaigrette 1. Toss spinach, watercress and bean sprouts with chili ginger vinaigrette and serve in a bowl topped with sliced tuna and crushed peanuts.
Available on Gram & Dun’s lunch and dinner menu For more recipes visit livingwellnesskc.Com/recipes november | december 2012 livingwellnesskc.com 25
Meaningful The power of being present while eating WRITTEN BY Christine Kaya Hewitt, Integrative Healer and Owner of Healing Journeys
This is the time of year many of us sit down to special meals with loved ones sharing food as a celebration and as an act of love and gratitude. We spend many hours – if not days – preparing these feasts by planning, shopping, cooking, cleaning, arranging and decorating. There is so much thought, preparation and consideration to make it a special and enjoyable event. It is unfortunate we do not give half this much attention and consideration to the act of consuming the meals we have so painstakingly prepared. As Americans, we have become a nation of unconscious eaters, rushing through our meals while doing almost anything other than being present to the joy and power of our food. Throughout the year we eat while driving, working, texting and playing games. We wolf down our food, barely chewing it and are seldom aware of how much we are eating. This habit of eating without awareness dishonors our good fortune and our bodies as it negatively impacts our health and wellbeing from digestion to weight to our enjoyment of life.
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Speed Eating quickly hinders good digestion. Adequate chewing is critical for proper digestion. When you insufficiently chew your food, large chunks of food must sit for hours as your stomach struggles to break it down into absorbable components. Poorly digested food robs us of nutrients because they cannot be fully absorbed and pass through unused. We also eat far more food than our bodies need when we eat too quickly. It takes 20 minutes for food to pass from your mouth to your stomach before ‘full’ signals can be sent to your brain. How much food can you eat in 20 minutes before the first feeling of full has reached your stomach? Combined with oversized portions this becomes a recipe for unconscious gluttony and weight issues.
Tension We often eat on the run or while doing other things because we are concerned about all the things we need to get done. Eating with tension, anxiety and nervous energy impedes digestion as well. Tension can bring digestion to a halt, leaving food to sit there, possibly for hours fermenting. Little wonder there is an epidemic of acid reflux, heartburn and prescriptions for the little purple pill.
Eating With Presence Being aware and truly present while you eat is a beautiful, joyful and loving experience. Being conscious as you choose your food, place it in your mouth, and taste it as you chew will rectify the ills of our fast-paced lifestyles and eating habits. It enhances digestion, improves longterm health, manages or lowers weight, and
Meals increases joy and satisfaction with food and life in general. What could be more sacred than the act of nourishing yourself?
Slow Down and Breathe Take time to relax and get physically and mentally calm. Though you may not be the praying type, starting a meal with a moment of centering silence and a few deep breaths is powerful. Digestion, portion control and satisfaction are enhanced by being relaxed and eating slowly. Try putting your fork down between bites, it forces you to be with each mouthful and not rush on to the next one. You will not only chew longer, you will more fully experience the flavors and enjoy your meal more.
Remove Distractions Turn off your cell phone, TV and computer while you eat. Don’t do other things. Honor this time as one of the most important things you will do all day – taking care of yourself. It deserves your full attention. Distractions allow you to tune out your food and your body’s signals. Be present. Talking can be very distracting. When a meal is a social or family event, conversations are a wonderful part of the gathering. Take time to listen to your companions while you stay calm and present with your food. When you speak, take time to breathe, look people in their eyes and be present with them as well.
Honor this meal as a gift. You not only have the food you need but the food you prefer, something only a small percentage of the world can say.
november | december 2012 livingwellnesskc.com 27
Relish and Appreciate Truly enjoy your food. Notice its presentation, colors, smells, textures and flavors. Honor this meal as a gift. You not only have the food you need but the food you prefer, something only a small percentage of the world can say. Pay attention to it and savor it. Express your gratitude by fully appreciating and experiencing the meal. The satisfaction you experience from eating a meal with focus and awareness can have far-reaching effects. Eating in this manner will trigger the satiety area of your brain, creating not just a sensation of being full, but also a sense of fulfillment regarding an enjoyable, nourishing, meaningful life. No matter what your faith, the holidays represent a time to be with loved ones and to give thanks for the bounty of life. Break bread in a manner that contributes to this sacred time of reflection and appreciation by practicing being
Give yourself the gift of a meaningful meal During at least one meal a day, commit to these tenets of being present.
To be present: • Eat something that is truly nourishing and pleasurable, beautiful, and fresh • Keep a go-to list of meals and recipes • Keep some healthy convenience foods always available at work and home • Keep a list of favorite restaurants with healthy food • Remove distractions • Breathe or pray before eating • Pay attention to the food in your mouth – chew consciously, enjoying the flavors, sensations and scent • Put your fork down in between bites • Be grateful for the nourishment, the time for self and the ways in which you will benefit from the food and the experience • Stop when satisfied
Avoid: • Eating on the run • Eating while doing other things • Eating until food is gone • Wolfing down your food • Eating primarily fast food, convenience food, or pre-packaged food
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THE SEVEN METRICS A preventive guide to men’s health WRITTEN BY Mark Van Blaricum
No matter how old we are, how rich or poor, what neighborhood we live in, what race or ethnicity we are, or whether we smoke, are overweight, physically inactive or do not eat a balanced diet with plenty of fruits and vegetables we are at risk of chronic health conditions that are in our hands to prevent. Hey, at least we’re all in this together.
november | december 2012 livingwellnesskc.com 31
Researchers, national health associations and healthcare providers generally agree the key to overall health includes these seven metrics: 1. Not smoking tobacco 2. normal blood pressure (under 120/80) 3. Normal blood glucose (under 100) 4. Normal total cholesterol (under 200) 5. Normal weight (Body Mass Index (BMI) between 18.5 and 25.0) 6. Eating a balanced diet consisting of: • Five servings of fruits and vegetables every day • Two servings of fish every week • Limiting sugar-sweetened beverages to less than 36 ounces per week • Three servings of whole grains every day • Sodium intake limited to 1500 milligrams per day
7. Being physically active • Two and a half hours of moderate aerobic or one and a quarter hours of vigorous aerobic physical activity every week, an equivalent mix of both • Muscle strengthening exercise on two days of the week
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In our last issue we featured Women’s Prevention, as part of our ongoing campaign to inspire a healthier Kansas City, this issue features Men’s Prevention. As our healthcare landscape changes, prevention is front and center for governments, employers, the healthcare industry and individuals. As individuals, prevention simply means creating a habit now to prevent a negative outcome later. We may not think in those terms when we are brushing our teeth in the morning and buckling our seatbelts on our way to work, but those behaviors are in fact solid preventive measures we take to prevent specific results – problems with our teeth, which can be painful, and injuries from car accidents, which can be deadly. These are the low hanging fruit of prevention – effective, yet easy to do. These are only a small part of what our overall prevention strategies should be in order to prevent the more-ominous chronic diseases that, according to the U.S. Centers for Disease Control and Prevention (CDC), kill nearly two-thirds of American men who die each year: heart disease, cancer, respiratory disease, stroke and diabetes. Science is shining light on several effective, yet seemingly elusive preventive behaviors that, if American men could just make habits of, would prevent us from these serious health threats looming large for the majority. You may not have your latest blood glucose numbers handy, but at first glance how do you stack up against these seven health metrics? How many do you meet? If you’re thinking you meet all seven, consider that researchers at the CDC measured Americans against these metrics and determined that only 1 percent of Americans meet all seven criteria. In other words, if you are a non-smoking, normal-weight man with normal blood pressure, are physically active and eat a balanced diet, you are in an elite class of Americans – you are the ‘1 percent.’ What about the other 99 percent of men that meet six or fewer metrics? There is no shame in it, given we are such an overwhelming majority. But a still-surprising 66 percent of American men only meet two, three or four of the metrics; meaning two-thirds of us have plenty of room for improvement.
“(It is) imperative physicians not only educate patients as to what their goals may be, but also create a plan to achieve them.”
– Michael Dahl, MD, Lee’s Summit Medical Center
Diving a little deeper, what is missing here? For starters, three of the seven metrics stand out as behaviors: not smoking, eating healthily and being physically active are all things we can do or not do. The other four metrics are, the consequences of those very behaviors. We are falling drastically short in those three linchpins, and thus the other four metrics. Let’s start with the obvious. About 21 percent of American men smoke cigarettes according to the CDC, and a 2009 study, “The Preventable Causes of Death in the United States,” found 21 percent of American male deaths annually are due to conditions caused by smoking cigarettes. Clearly the consequences of smoking tobacco are as cut and dry as the tobacco leaves themselves. Smoking is the single deadliest behavior one can possibly have. It is the direct cause of lung cancer and many other cancers, and is also responsible for nearly as many cardiovascular and respiratory deaths each year. We have known the story for decades now, and those of us still afflicted with the habit will have a better chance at better long-term health if we can just kick it for good.
smoke tobacco, 80 percent of men do not meet the balanced diet metric. This, combined with the fact that only 45 percent of men are meeting the physical activity metric, has resulted in our collective weight gain – two-thirds of us are overweight or obese. It is no wonder only 1 percent of American men meet all seven health metrics when so few meet the diet and exercise metrics alone. We know what’s afflicting men are more-thanlikely shortcomings in diet, exercise and smoking metrics, so now the personal prevention journey may begin. One helpful motivator: each metric a man meets makes him 18 percent less likely to die this year.
Diet and exercise Oh, if it were as simple as it sounds. As daunting as the smoking numbers may seem, being physically active and eating a balanced diet, together, are every bit as important as not smoking and greatly affect each of the other four non-smoking metrics. Even minor shortfalls in both physical activity and diet can lead to gradual weight gain, elevated blood pressure, and elevated blood glucose and cholesterol levels. While nearly 80 percent of men do not
There is no spokesperson with a catchy phrase to remind the driver to slow down, stop eating, quit messing with the radio or pay attention to the road. URtheSpokesperson.com
november | december 2012 livingwellnesskc.com 33
There’s Only You. Speak Up.
Awareness and Acceptance Awareness and acceptance of current status is an important and potentially shocking first step in devising a prevention strategy. A baseline from which to operate is essential. You need a full understanding and acceptance of where you are today in relation to the health metrics. This could very well be the most painful part of the process, but it is oh-so-important. The family doctor is the place to start. An annual checkup is a good idea and is a key component of any personal prevention strategy. Your doctor will be glad to help you understand not only what your blood pressure, glucose and cholesterol levels are, but also where they should be. Your doctor should also test BMI and be able to give your ideal weight range. “(It is) imperative physicians not only educate patients as to what their goals may be, but also
create a plan to achieve them,” said Michael Dahl, MD, of Lee’s Summit Medical Center. Your doctor can give you the numbers, but it is up to you to accept them. You may laugh when you hear what your ideal weight range is – ‘I haven’t been that weight since college!’ you might say. You may not consider yourself a smoker because you only smoke cigarettes on the golf course or when you are in social settings. Maybe you consider yourself a pretty healthy eater until you begin the swim upstream (like the salmon you should be eating twice a week) against our food culture. Be honest with yourself, accept where you stand without getting discouraged and move on to the goal-setting stage.
Setting Goals and Creating a Plan Odds are you are in good shape on some of the metrics, so feel good about those and simply set
One helpful motivator: each metric a man meets makes him 18 percent less likely to die this year.
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MOVEMBER Each year, during the month of November, thousands of men grow moustaches to raise awareness of men’s health issues, specifically prostate and testicular cancer initiatives. Movember is celebrated in the U.S. and around the world. us.movember.com
PHOTO COURTESY US.MOVEMBER.COM
goals to tackle the others knowing the means to any of the ends lies within not smoking, being active and eating a balanced diet. In other words, center your goals on the three behavioral metrics like eating a balanced diet every day for 90 days, instead of the metrics that are the consequence of those behaviors, like dropping total cholesterol by 20 points in 90 days. While focusing on the three linchpins to the rest of the metrics, create a plan. Bear in mind it is not a coincidence the areas in which men are falling so short are also the three most challenging behaviors to change. It is much easier to buckle your seatbelt than it is to make lifestyle changes, so start with baby steps. New habits are not formed, as old ones are not undone, overnight. Slice and dice the physical activity requirement any way you like, but ‘use it or lose it’ says Dahl. The body needs the constant reminder to grow stronger. “Exercise is that stimulus (the body) can use to rebuild itself,” continues Dahl. “We are so consumed with career, wealth and pleasure that we find ways to put off what we know we need regularly, and that is good old ‘huffing and puffing’ exercise.” That ‘huffing and puffing’ exercise does not require you to go to the gym five nights a week or, for that matter, five times a year. It need not be too strenuous to be effective, and certainly should not be stressful or inconvenient. You can vary your activities day to day, but you may soon find routine is your friend. However you choose to be active, make it something you enjoy that is convenient. If you were a high school swimmer and you think swimming is still how you prefer to stay active, but the nearest pool is 25 minutes away and the only adult lap swim times aren’t at all convenient for you, it just doesn’t make sense. If it is that difficult to get in a groove, it’s not sustainable. On the other hand, if you throw some headphones on, step out the front door and walk around the neighborhood for 30 minutes five times a week, you’re there, because walking (briskly, in
at least 10 minute increments) counts. So walk the dog, push the stroller, place that phone call or listen to that podcast. The metric that perplexes more Americans than any other is the balanced diet. “We simply live in an environment that makes it easy to make unhealthy choices,” says Beth McElwain, a registered dietitian in Kansas City. There are countless ways to attack this one, and many very helpful tips and rules of thumb. But just thinking about sorting through all the gimmicks, shakes, pills, programs, men’s magazines, diet books, talk shows and friendly advice can be confusing. And then you have the grocery store aisles, ballpark ‘food’ and restaurant portion sizes to contend with. “We make eating more difficult than it needs
november | december 2012 livingwellnesskc.com 35
to be,” continues McElwain. “There’s no need to eliminate food groups or take expensive supplements. Just commit yourself to a small, healthy change and stick with it.” Consider easing into the balanced diet metric by making habits of this handful of simple tasks: • Eat five full servings of fruits and vegetables every single day. • Eat something for breakfast every single day. • Drink 64 ounces of water every single day. Start with this simple foundation (be religious about it) and see what happens. The idea is that if you’re eating all those fruits and vegetables (and yes, five servings actually is the recommended daily amount – it can seem impossible at first) you won’t have room for other less-healthy alternatives. Same with water – you’ll be visiting the bathroom so much that a sweet soda pop, juice or other sugary drink may not be worth one more trip. Breakfast is just as important as you’ve always heard but didn’t know why – it not only gets your metabolism going but also leaves you less likely to overeat at lunch and dinner. When you are comfortable with these, go ahead and start working in the whole grains (just as simple as choosing wheat instead of white bread, rice and pasta every time) and fish. Realistically think about how much you eat out and try to cut that number in half by taking lunches to work and cooking more meals at home during the week. When you do eat out, enjoy it, but be mindful of what you need to accomplish with each meal. If you’ve only had two servings of vegetables that day, a taco platter with rice, beans, chips and
Consider easing into the balanced diet metric by making habits of this handful of simple tasks: • Eat five full servings of fruits and vegetables every single day. • Eat something for breakfast every single day. • Drink 64 ounces of water every single day. 36 livingwellnesskc.com november | december 2012
salsa won’t get you to five. Always be alert to the out-of-control portion sizes and sodium content. The preceding tactics are in the simplest of terms and presented in a way to get you started and give you the impression they are easy. Treat them as though they are easy. The more gradually you do this, the less you bite off at a time and the less you will notice the transformation you will be going through. You will not be able to look in the mirror and see your cholesterol falling, but it will be once you are in the groove. Stay the course and you will conquer the most elusive, challenging, beneficial and rewarding of the health metrics – you will be eating a balanced diet.
Get Started and Follow Through It is important to understand change is not going to happen overnight, so just take the first step and keep going, one foot in front of the other, over and over again. Have fun. Make a game of it. Learn along the way and add new wrinkles. Involve your family and your co-workers. Be that guy. Just stay with it and continue your established regimen for weeks and it will turn into months, and months into years. Your prevention strategy will be so habitual you won’t consider it prevention – it will become your lifestyle. If addressing the seven health metrics was easy, and if going with the mainstream was healthy, so many of us would not be this far behind. Changing our behaviors to bring those metrics into range will require focus and determination, but making those changes are our best defense against insulin injections, bypass surgeries, daily medications, physical limitations and premature death due to the chronic diseases that otherwise await us. It is never too late, no matter where we are in life, to take stock and begin living prevention to the point it comes as naturally as brushing our teeth. KC Our men’s prevention model Howard Haas is the headmaster of Hyman Brand Hebrew Academy in Overland Park. Visit them online at HBHA.edu. All photos were taken on location at The Ranch (58 Highway and Holmes, Belton, Missouri).
MAN UP
Did you know?
• Men are 24 percent less likely than women to have visited a doctor within the past year and are 22 percent more likely to have neglected a cholesterol screening. • Men are 28 percent more likely than women to be hospitalized for congestive heart failure. • Men are 32 percent more likely than women to be hospitalized for long-term complications of diabetes and are more than twice as likely as women to have a leg or foot amputated due to complications related to diabetes. • Men are 24 percent more likely than women to be hospitalized for pneumonia that could have been prevented by getting an immunization. Perhaps this is a reason why women tend to live longer than men. Medical screenings and tests can find problems early—when they’re easier to treat. Oddly, many men like to be known for their strength and their ability to take care of their loved ones. Yet so many avoid the simplest way to help ensure they will be there for their loved ones for years to come.
19-49
50+ Age-Appropriate Preventative Measure*
3
3
Routine cholesterol screening starting at age 35
**
3
Colorectal cancer screening through fecal occult blood testing (every year), sigmoidoscopy (every five years) or colonoscopy (every 10 years) beginning at age 50 until the age of 75
3
Influenza shot every year
3
Glaucoma screening once every two years for ages 60 and above or 40 depending on risk factors
3
Pneumonia vaccine once after age 65
3
3
Tetanus/diphtheria booster every 10 years with a single dose of tetanus, diphtheria, pertussis (Tdap) in place of one Td booster
3
Zoster (shingles) vaccination; one-dose on or after age 60
3 **
3 Recommended by the United States Preventive Services Task Force. ** As recommended by your health care provider. All information provided by Coventry Healthcare of Kansas. november | december 2012 livingwellnesskc.com 37
Holiday zoo
Tips from the pros on managing WRITTEN BY Leanne Seaver Concentrate on your breathing. Envision a quiet landscape quilted in snow with cardinals threading through pine trees. Resolve this year the holidays will be different. Affirm this with each breath. OM this over the sound of things going awry out in the kitchen. Yes, you’re going to enjoy this season. Bigosh, you are going to stop and smell the eggnog this year. You will revel in togetherness with family and friends. Breathe deep (then exhale the stress knot forming in your stomach prompted by thoughts of all that togetherness with family and friends). Open one eye to look at the clock. Remain calm although you’re already running late. Smile placidly as your son bursts into your quiet space. Hold your center calmly when he hands you your dripping cell phone, announcing, “It’s only spilled milk and we never worry about spilled milk, right mommy?” So begins another day. For most of us, every day is its own pressure cooker of stress. Add holidays to the mix and the pot boils over. Despite our good intentions, we often end up dreading the most wonderful time of the year. “We sabotage our own best efforts by trying to attain the perfect meal, the perfect gift, the perfect decorations...the list goes on and on of how we expect more than is realistic,” says life coach Lisa Prosser-Dodds, PhD. So if you’ve ever dipped into the spiked eggnog early—like before the eggnog was added—take some time to revise your vision. Set your sights on what’s real. “Holidays come with high anticipation and expectations,” says Kansas City marriage
38 livingwellnesskc.com november | december 2012
counselor and family therapist Mark McGonigle. “We are taught early in life we should expect warmth, togetherness, a state of holiday bliss and perfection. But the holidays do not always deliver the right package. Many people have memories of disappointment, discord and emptiness. Lots of folks have to face the holidays alone. It’s easy for us to forget that joy and pleasure are two different things. If we get too caught up in pleasure, we may miss the joy.”
If Christmas lights or Hanukkah candles are triggering a migraine, McGonigle offers some important tips to manage the strain: Focus more on meaning, less on magnificence: If the holidays are to be joyful, it will come from a shared experience of meaning. What holiday activities can you create that require meaningful participation and involvement with each other? What are the holidays actually about to you and your family? Work to bring that out and play with it like a new toy.
Check in with yourself emotionally: One of the best ways to stay well during the holidays is to learn the practice of looking within and simply naming your feelings. The holiday pressure of pretending to be happy can be eliminated by occasionally setting aside five to 10 minutes to tell yourself how you feel. If you can get another person to listen, that’s an added bonus.
5 ?
Tips
or zen
holiday stress
Reach out and touch: Physical affection has
huge stress-busting power. Families holding hands, snuggling through a favorite movie, lovers kissing for six seconds, the long warm embrace—all of these can bring you back to the moment and create a feeling of appreciation and a wave of relaxation. Pour it into your holiday – like gravy.
Realize realistic expectations: The holidays won’t be perfect. You won’t be perfect. If we let go of perfection, we can expect to create goodness. If you expect a mix of goodness and stress, you will be more flexible to the moment. Being flexible is the key to absorbing shock and rolling comfortably forward. So, let the holidays come to you with the hidden goodness and the imperfection we can all embrace with a smile. So what if the packages don’t get ribboned, the cards miss the postmark and all you’ve got for your son’s teacher is a re-gifted tin of cookies? Life will go on. Frost the cupcakes with your kids, make a snowman by yourself and stay in your pajamas all day long. Whatever is your bliss is another one of the reasons for the season, and a more joyful you is a gift to everybody else. KC
for a stress-free holiday gift giving season
Believe it or not, the holiday season is just around the corner. Many people begin the stress build up months in advance of the holiday shopping season, as they are afraid that they will over do it and go further into debt. If you follow the following five tips, you will reduce or eliminate your holiday shopping season stress: 1. Determine how much you are going to spend this holiday season on gifts. If you don’t have the funds currently in a savings account, then set up a sinking fund. It’s easy. Take the total amount you’ve determined you are going to spend and divide it by the number of months before the holiday season. For example, if you are going to spend $1200 and there are six months before the holiday season, you will need to save $200 a month. When the holiday season hits, you will have the cash to pay for all of the gifts. 2. Prioritize your gift-giving list and determine how much you are going to spend on each person on your list and stick to that number. 3. Start your shopping early, as you will avoid the hype and pressure if you decide to shop during the peak holiday shopping season. 4. Search the web to find deals and coupons on the gifts you are going to buy. Also, if you find the gifts online, use the companies that will ship it to the closest retail outlet thereby you can avoid the shipping costs and simply go to the location and pick up your gift. 5. Commit to stick to your budget and only use cash or debit cards.
Mark McGonigle, LCSW, is a psychotherapist specializing in marriage and family counseling in Kansas City. His iPhone app, “Fix a Fight,” is designed to help married
If you follow these tips, you will enjoy your new year since you won’t have the stress of a looming credit card bill.
couples restore intimacy and friendship to relationships after hurtful conflict.
Steve Hoover President, The Retirement Pilot (retirementpilotkc.com) november | december 2012 livingwellnesskc.com 39
The Holidays: Online resources offer helpful advice for
PHOTO COURTESY OF LEEANNE SEAVER
The holiday season is a time that fills us with warmth, gratitude – and stress. We strive to buy the perfect gifts, take time away from work to spend with family, keep the kids entertained and wow relatives with show-stopping feasts. It’s a lot to pack into six weeks. As we know, stress can quickly develop into other, more serious, health and wellness issues that may last much longer than the season. There are some simple
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stress reducing strategies you can follow to maintain a healthy, happy holiday season for your family. The site Parenting Without Pressure (parentingwithoutpressure.com) emphasizes the importance of watching for signs that may indicate you or your child is suffering from holiday stress. These may include ineffective coping, such as feeling depressed, irritable or anxious. Inability to concentrate is another sign you may have too much on your proverbial plate. Recognize these symptoms to avoid stress-induced illnesses, which may include headaches, high blood pressure, neck and back pain and stomachaches. Pausing to evaluate your emotional welfare will help eliminate the threat of stress by putting yourself in control, rather than letting things just happen. Keep overall expectations low during this busy time. Don’t allow holiday agendas to be determined by extended family, friends or the media. Instead, focus on your immediate family and be realistic about what works for your family as a whole. Structure is important for children, especially during the holidays. Kids thrive on routines and predictability and the lack of these will likely result in cranky kiddos. Make sure kids get enough sleep and take a nap or have a “quiet time” each day if your holiday routine involves extensive activity. Give yourself permission to say no. Be honest about what you can and cannot accomplish, and don’t be afraid to say, “I’m sorry, but this won’t work for me right now.” Food is a common source of stress during the winter holiday season. With so many parties, gatherings and opportunities for
Hidden Holiday Poisons WRITTEN BY Laura Wynn
managing stress indulgence, overeating is a legitimate worry for most of us during this festive time. Control excessive caloric intake by eating light and more often. Avoid overloading on sweets and snacks filled with empty calories by drinking plenty of water, and counter the temptation of unhealthy choices by keeping prepared fruits and vegetables out amongst the goodies. It is also a good idea to try and cut back on stimulants such as caffeine and nicotine. Stick to your fitness routine. Exercise can rid the body of excess tension, help promote relaxation, improve cardiovascular function, and increase energy and stamina. The same is true for children, as well. If you have school-aged children who are accustomed to daily recess, be sure to allow time daily for a minimum of 30 minutes of active play. Behave yourself! This is a great reminder for children and adults alike from the experts at Psychology Today (psychologytoday.com). “If you sulk, snap, tease or shirk, you’re not going to feel happy. The way we act shapes the way we feel, so if you act in an affectionate, thoughtful way, you’ll feel more affectionate and thoughtful,” shares Gretchen Rubin, contributor and author of The Happiness Project (happinessproject. com). The best place to start your stress-free holiday journey is actually to take a mental trip back in time. What stresses you out during the holidays? What consistently causes anxiety for you and your family during this busy time of the year? Determine your dislikes, replace them with fonder activities, and have yourself a merry little (stress free) holiday season. KC
Each year, thousands of people host friends and families with kids and pets in their homes. In fact, more than 90 percent of poisonings happen in one’s own home. In order to provide a stress- (and ER) free holiday be wary of these holiday poisons and keep them out of reach of kids and pets. Alcohol: This one seems like a no-brainer. Alcoholic beverages – especially the sweet ones we tend to drink around the holidays that mask the alcohol flavor – can easily poison children and pets. Often times it’s not during the holiday party, but the day after when children or pets find half-full cups of alcohol sitting around to drink. Holly: This plant is very toxic and while children or pets may not be tempted to chew the leaves, the berries can be enticing and may cause severe stomach problems. Medicines, Personal Care Products and Household Cleaners: Prescription and over-the-counter medicines account for the highest number of poison center calls each year. Personal care products and household cleaners follow closely behind. Any time of year, keep these out of reach of children and pets. Mistletoe: Live mistletoe is not recommended due to its toxicity and reported liver damaging effects. Go for the fake stuff, or if you must use the real stuff, hang it high enough to be out of reach. Scented Oils and Candles: Although rare, these products may be ingested and can cause serious issues, depending on the type. The number one danger for children during the holiday season is choking. Never assume because there are lots of people around someone is watching the kids. Keep all small holiday decorations and toys out of reach of children and pets. KC
november | december 2012 livingwellnesskc.com 41
Your Healthy Holiday Gift Guide
PLAZA PHOTO COURTESY KANSAS CITY CONVENTION & VISITORS ASSOCIATION.
WRITTEN BY Abby Van Ness
Holiday music blares through the radio, strings of light decorate The Plaza and shoppers stand in line for doorbuster sales. You know what that means – it’s holiday shopping season in Kansas City. Don’t fret. We’ve got you covered. We’ve compiled a healthy holiday gift guide that includes presents for all your gym-going, yogapracticing, sports-loving, health-conscious family and friends. 42 livingwellnesskc.com november | december 2012
For the Healthy Chef Practically Raw cookbook from amazon.com or barnesandnoble.com ($19.95) Cookbooks are a great go-to gift for almost anyone. After all, everyone needs to eat. But for the health food fanatic, consider gifting Practically Raw, a cookbook by Kansas City-based author, blogger and chef, Amber Shea Crawley. Featuring easy and flexible options for vegans and non-vegans alike, the cookbook offers more than 140 healthy and flavorful dishes, such as Almond Butter Sesame Noodles, Maple-Pecan Kale Chips, Parisian Street Crêpes and Warm Apple-Walnut Cobbler. Are your gift recipients short on time? Amber’s got them covered. Many of the recipes take thirty minutes or less to prepare. Learn more about the local chef behind the book by reading her popular blog at almostveganchef.com.
For the Bath Lover Gift Set from Indigo Wild (product prices vary)
If you’ve never stepped foot in the tiny Indigo Wild shop (3125 Wyandotte St., Kansas City, MO, indigowild.com) in midtown Kansas City, you must make a point to visit this holiday season. We love the quaint storefront, friendly staff and free gift wrap option – not to mention the fabulous selection of all-natural body and home products. From
goat’s milk soaps and organic body lotions to unique cleaning products and aromatic candles, Indigo Wild is a one-stop shop for the people you love. All of the locally-made products come in a variety of refreshing, one-of-a-kind scents, such as clove-mint, eucalyptus, tea tree-citrus and lavender -rosemary. (We happen to think the frankincense and myrrh aroma is a perfect pick for the holidays.) Mix and match a few bars of soap, candles and lotions to create a custom gift set and have an Indigo Wild staff member wrap it up into a beautiful, ready-to-go package.
For the Runner-or Cyclist-in-Training Road ID from livingwellnesskc.com ($15.99-$29.99) Whether that special someone is a marathon runner or avid cyclist, Road ID is one of the best gifts you can give. In the event of an accident, if the runner or cyclist can’t speak for themselves, the Road ID is there to communicate for them. Available as a wrist or ankle bracelet or even as a strap that ties onto a shoe, the Road ID is engraved with all the most pertinent personal data: first and last names, emergency contact phone numbers and allergies or important health information. The active person in your life will love the thoughtfulness of the gift, and you’ll appreciate the peace of mind. You can buy a Road ID at livingwellnesskc.com by clicking on the Road ID logo on the left side of the page.
For the Sleepy Gym-Goer Wake Up Work Out Alarm Clock from gadgetsandgear.com ($34.95) If you know someone who needs a little motivation getting to the gym each morning (who doesn’t?), the Wake Up Work Out Alarm Clock from gadgetsandgear.com is an ideal present. The dumbbell-shaped gadget offers all the features of a standard alarm clock but will only shut off after he or she picks it up and completes thirty bicep reps. Built-in motion sensors detect the number of reps completed, and a count-down timer will let the user know how many reps remain. Here’s to more early-morning workouts.
For the Yogini Custom Yoga Mat from yogamatic.com ($89) Yoga is truly a personal and intimate practice, so why not bring a little personalization to your favorite yogini’s mat? We spotted these custom Yogamatic mats on Pinterest and immediately filed them away as great gift ideas. Begin by choosing a picture of your friend or family member’s favorite people or favorite happy place (perhaps a picture of the beach from their last vacation?) and email it to the designers at Santa Monica-based Yogamatic. They will then use your image to create a custom yoga mat and ship it to you complete with free shoulder bag. Imagine the surprise on your gift recipient’s face when she unrolls her new mat.
For the Person Who Needs a Break Detox Spa Package from Shine Spa ($190) For the overworked, overextended, overstressed girl or guy in your life, give the gift of relaxation with a gift card to one of our favorite Kansas City escapes, Shine Spa (4143 Pennsylvania, Kansas City, MO, shinespakc.com). We recommend the Detox Spa Package, a three-hour experience that will leave just about anyone feeling refreshed. Your loved one will begin a spa day with a rejuvenating hydrotherapy bath followed by a steam or sauna. Next, he or she will be treated to a detoxifying Moor mud wrap, which uses mineral-rich mud to cleanse pores and increase circulation throughout the entire body. And finally, there’s an express facial for cleansing, moisturizing and refining the skin. Who wouldn’t walk away from this spa experience feeling like a million bucks? KC
For more gift ideas visit livingwellnesskc.com november | december 2012 livingwellnesskc.com 43
VIRTUAL Are you one of the millions of people who tried circuit training only to fail? Was it because you felt silly and unsure on the gym floor? Did you quit out of frustration? The Jewish Community Center of Greater Kansas City (JCC) has a new way of training that may be the key to conquering circuit training: Technogym. The Key to an Easy Workout Technogym is revolutionizing circuit training. No longer do you have to schedule time to meet a trainer or try to memorize workout routines and proper technique. Technogym does it all using a ‘key’ that functions similar to a thumb drive. “We perform a complimentary orientation for every new member following all 10 circuit machines. These machines work the whole body: legs, abs, lower back, biceps and triceps, and shoulders,” said Hilary Nichols, JCC Fitness Floor Supervisor. “The orientation program helps us familiarize you with the weights while we gather information about your fitness level. We program the customized data into the software called Wellness Trainer.” Trainers at JCC use Wellness Trainer to design or chose workouts for members and provide feedback to their clients. Following the orientation, they enter the member’s profile into the program including age, height and weight, workout goals, limitations, and a medical history. The system can actually pre-program workouts based on height, weight and gender. Using this data, a JCC personal trainer performs
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PERSONAL the key to your
a consultation to prepare a plan. The trainer loads workouts onto the key for the client to follow. The keys are stored at the entry to JCC, but if it is lost or forgotten, all data can be restored from the Wellness Trainer program to a new key.
Now that the key is programmed, it’s time to workout “An hour of exercise is only 4 percent of your day, so we make it the easiest 4 percent we can,” says Nichols. After information is loaded, you plug your key into one of the two Technogym kiosks to review your workout. The display uploads your workout and indicates which machine to use. Plug your key into the socket on the machine and you’ll be welcomed by name. The machine pulls the stored data to tell you exactly how to use the machine from seat settings and weight amounts to a video demonstration detailing the movement and highlighting which muscles you’ll use. “If you’re new to weights and unsure how to use the machine, the key always has a demonstration and we have staff on the floor, too,” points out Nichols. After reviewing the demonstration, begin the exercise. The machine counts the assigned reps prerecorded on the key. When you reach the required reps, you’ll be prompted to rest for 30 seconds. A beep indicates it’s time to do your next set. You can even increase your weight at the machine with a push of a button. With Technogym, you don’t have to remember where you are in the workout. Once you’ve completed the required exercise, it will tell you which machine to go to next. Should cardio be on your workout regimen, Technogym’s bikes, recumbent, upright, steppers, elliptical and treadmills are also plug and play. Each machine has an interactive television screen. After inserting the key, the machine automatically sets
TRAINING
WRITTEN BY Stacey Gregory
circuit training success?
PHOTO COURTESY OF JCC
the correct resistance, speed, calorie goal or distance assigned by the trainer. The screen provides options to view heart rate, watch calories burn and time slip, or watch TV on the machine. JCC offers more than just circuit training technology. Anything you choose to do, you can record on the Technogym key at the kiosk. This includes group exercise classes such as BodyCombat, BodyPump, Zumba® and water aerobics. You can also follow predesigned stretching programs or use the free weights. The Wellness Trainer program can assess average calorie burns and count the activity toward your goals.
Tracking Goals Perhaps one of the best features of Technogym is its ability to track results. When used properly, your every movement is traced and graphed, so you have a clear snapshot of where you are and how far you have to go. Trainers at JCC can also provide virtual personal training with the key. The assigned trainer will regularly monitor the key and leave messages offering encouragement and suggestions to get faster results. In turn, clients can leave messages for their trainers, alerting to possible injury or setbacks. Plus, the system can keep a client honest as the trainer will see how often they are working out and how many reps were completed. In less than 20 years, Technogym has developed a phenomenal reputation, including being the workout equipment for the Olympic Games in London, Beijing, Sydney, Athens and Torino. Luckily you don’t have to go halfway around the world or wait two years for the next event to try it. KC
Trainer Angela Schaffer shows Erika Aanested how to use a TechnoGym machine. If you’re new to a machine, the key has a demonstration or JCC has staff on the floor to help.
november | december 2012 livingwellnesskc.com 45
FATTY LIVER DISEASE: PREVENTION THROUGH EDUCATION One in 10 Americans has liver disease, and many do not even know it. Surprised? So were we, when we set out to uncover the steps necessary to maintain a healthy liver during National Liver Awareness month in October. Although there are nearly 100 different types of liver disease, fatty liver disease affects two prominent populations in America: those who are obese (35 percent of the population) and those who abuse alcohol (about 15 million Americans). To separate fact from fiction, we spoke to Henry Randall, MD, director of Saint Luke’s Department of Abdominal Transplantation and Hepatobiliary and Pancreas Surgery, who helped build and diversify the transplant services program and Saint Luke’s Health Henry Randall, MD System.
OVERVIEW As the body’s second largest organ, the liver is essential to the digestive system. Working like a security guard, the liver protects the body by determining what substances should remain in the body and what must be eliminated. It breaks food and drink down into energy and nutrients, and it purifies our blood, removing harmful substances that could cause illness.
CAUSES A sick liver is one that has been forced into overdrive. Alcohol can damage or even destroy liver cells, and when the body consumes a high-fat diet, the liver cannot process the excess fat quickly enough, so it stores the extra fat within itself. When more than 5 to 10 percent of the liver’s weight is made of fat, the liver is diseased, making it vulnerable to complications like cirrhosis (scarring of the liver) or liver failure.
Symptoms The reason many victims of liver disease are unaware of their condition is because little outward symptoms exist.
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WRITTEN BY Eden Williams
In fact, according to Dr. Randall, many cases of liver disease are discovered through an ultrasound or CT scan when a physician is examining a patient for something else. The complications that arise from untreated fatty liver disease can be severe. A victim of the disease might experience internal bleeding, jaundice, fluid build-up in the abdomen, an enlarged spleen, edema (or leg swelling), brain disorders and coma, kidney failure, or liver cancer.
Diagnosis Liver disease may be diagnosed when a patient has elevated liver enzymes or extra fat content in the liver. Those who abuse alcohol or who are overweight, have diabetes, or struggle with high cholesterol should be especially aware of their at-risk condition. An individual with a family history of alcoholism or obesity should be tested regularly, even if she herself is not overweight and does not abuse alcohol. Dr. Randall recalls a patient who had weight reduction surgery and was at a healthy 125 pounds. However, she developed the disease anyway, had to get a liver transplant and was fine. One year later, her weight was still at 125 pounds, but her liver had to be replaced again because her dietary and lifestyle habits were so poor.
Treatment The treatment process is life changing and can feel like a burden. Dr. Randall knows his patients resent it. “You only want to know me socially,” he jokes, since he sees patients only when their case of liver disease is so severe they require a transplant. Patients may avoid this procedure by improving their diets, limiting alcohol consumption, exercising and taking medication. Dr. Randall admits this abrupt lifestyle alteration can be very difficult; however, failing to take action can have far worse consequences. For more information about liver disease, please refer the American Liver Foundation (liverfoundation.org) or to Saint. Luke’s website (saintlukeshealthSystem.org). KC
PHOTOS COURTESY OF JOHN RENEBERG OF PRINTS & PIXELS
Some NON-Toxic Holiday Toxicology WRITTEN BY Jimmy Betts, MQP, LAI
november | december 2012 livingwellnesskc.com 47
For the record, this has little to do with formal alterations, and other myriad adverse reactions in toxicology, which is concerned with the study of test subjects – human or otherwise. We will not know the adverse effects of chemicals on living organisms, the full consequences of these un-tested products (not especially the poisoning of people. But, really, it does. foods) on the human condition for years to come, but I was having a discussion with a cultivation student the short-term results are not promising. of mine earlier this month about how toxic the Better alternatives or, better yet, replacements holiday season is in America. The heightened levels of are raw honey (though not for infants under 12 already high-levels of processed sugars and artificial months of age due to their inability to fend off ingredients becomes overwhelming. The onset of botulinum spores), organic and less processed winter, a depressing season for many, does nothing raw sugar (natural brown, turbinado, demerara), but encourage the consumption of comfort foods and organic maple syrup (primarily sucrose, grade B is foods that have been marketing-industrial-complex considered more nutritious than grade A, organic formulated to alter our moods and mental conditions to avoid formaldehyde contamination), blackstrap to desire more and make us experience withdrawalmolasses (high in nutrients, vitamins, minerals), like symptoms when we do Sucanat (unrefined Sweeteners to avoid: not consume more. Truly cane sugar that retains brilliant for the marketers’ • White sugar (refined sugar, sucrose) its molasses content), bottom-line, but less stevia (rebiana, • Corn syrup (Karo, high fructose – and beneficial for waistlines: a natural herbal standard corn syrup – there is a huge woe is us! In light and in sweetener), agave spite of these odds, change syrup (fructose-glucose difference in the adverse qualities of will have to come from nectar/juice of a native HFCS over corn syrup) the microcosm of us – you Mexican succulent), and and me. Feeling sorry for sugar alcohols (xylitol, • Sucralose (Splenda) ourselves is what landed us sorbitol, mannitol, here in the first place, so let • Aspartame (Nutrasweet, Equal) malitol. I personally do us be extricated from this not use these, but they • Saccharine (Sweet ‘N Low, SugarTwin) pity puddle. are easily found at most • Neotame; and acesulfame potassium As you may have heard, health and natural food (Sunett, Sweet One) or should have rightfullystores). assumed, all sweeteners When in doubt, stick are not created equal (not to be confused with with fresh fruits and berries; baked pears, apples, baby-blue-packeted Equal, a.k.a. aspartame). Nor or bananas, homemade cranberry relish, blueberryshould all sugars be placed in the same category of cherry medleys, fruit salads with many colorful ‘healthfulness’. Sweeteners to avoid include: white options (include pineapple, kiwi, papaya and mango – sugar (refined sugar, sucrose); corn syrup (Karo, high all of which are excellent digestives) and maybe some fructose- and standard corn syrup – there is a huge ginger if it can be worked in tastefully. If you must difference in the adverse qualities of HFCS over corn sweeten, try to refer to the above list of healthier syrup); sucralose (Splenda); aspartame (Nutrasweet, options. This generally entails finding more glucoseEqual); saccharine (Sweet ‘N Low, SugarTwin); rich sweeteners. I am personally a fan of agave syrup neotame; and acesulfame potassium (Sunett, Sweet and stevia extract. These can be readily blended with One). Many of these artificial sweeteners have met other sweeteners as well as substituted completely in FDA requirements, but studies have clearly shown most cases. deleterious effects such as cancer and tumors, mood All of the above do not address the overabundance
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inherent with most full-service Thanksgiving meals. I, personally, have been known to eat a dozen plates of food. Again, I am not proud it, or full. The aftermath of the Thanksgiving dinner does not have to include bloating, over-fullness, indigestion and passing out on the nearest available couch or hassock. In traditional Chinese Medicine, a preventive gastrointestinal distress measure is eating four stalks of celery before a big meal, perhaps at breakfast. Additionally, another common addition to the American holiday repertoire is the sweet potato, often in casserole form. Sweet potato is considered energetically neutral and has a sweet flavor. It helps to relax the mind and alleviate stress, benefits the skin and the lungs. It nourishes the spleen and stomach, which can relieve constipation. Western medicine views the same rooty tuber as rich in vitamin B6, which is known to tranquilize the mind and boost immune function. Additionally, high levels of linoleic acid and fiber help resolve constipation and
flush cholesterol from within blood vessels. Sweet potato is an alkaline food, and can contribute to a decrease in body fat, whereas acidic foods tend to lead to deposited body fat that results from reducing said acidic buildup. In general, moderation is still key, not only in regard to the kinds of food eaten for optimal health, but also the amount of food consumed for maintaining an abundant quality of life. Eating too much food is seen as unnecessarily stressing for the digestive organs and associated processes. A good rule to follow is to eat until you are about 75 percent full. This would be the feeling of comfortable physical tummy fullness and being able to take a few more bites. We’ll touch on detox-cleansing fasts, qigong for weight loss and other natural forms of weight management in future articles. In the meantime, be grateful, filled-full (but only 75 percent), and fulfilled (100 percent) this holiday season! KC
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Beating the Scale Monster at its own game
PHOTO COURTESY OF VINCE BROWN
WRITTEN BY Vince Brown, certified personal trainer
Her conversion had actually begun several months earlier but this latest occurrence had brought her to a new crisis. Katie sent a message to her trainer. “I got on the scale the other day. 140 pounds – any suggestions about what I should do?” “Like so many others, I was stuck in my cardio routine, hitting a plateau, and going nowhere quickly,” she recalled. “I wanted to be strong. I didn’t just want to be ‘skinny’ anymore – I wanted a little muscle. But in order to do this, that would mean putting on weight – every woman’s greatest fear.” She began strength training and completely changed her diet. She had fallen into the same weight loss rut in which so many women find themselves. They want that scale number to go down. Many don’t care too much about the quality of the weight remaining as long as the Scale Monster is satisfied by the lowering of the readout on the bathroom scale. They do more cardio and cut back on food intake. This 20-year-old nursing student had become a rarity among women in that she wanted to gain good, solid weight. Women often ask their bodies to do more while taking in less fuel, so how does the body respond? Metabolism slows down, muscle tissue breaks down for energy, fat storage increases and the result is weight loss and smaller sizes. She may look better in her clothes, but she’s ‘skinny fat’ – slender and wearing smaller sizes, but with high body fat in relation to her total weight. Katie is 5 feet 8 inches and when she began weight training she tipped the scale at 120 pounds. She was not eating enough to fuel her activities of daily life, therefore the physical reactions were in effect. She began eating more protein, complex carbohydrates and healthy snacks on her daily menu, with one “cheat day” each week.
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The first time Katie and her trainer got together, he kept the weights light and did a lot of instruction. That is, until they got to the quadriceps exercises. As she progressed through the sets, Katie got more comfortable. She admitted she was wondering how much weight she was lifting. ‘Are you serious?’ was her response when told she was pushing 30 pounds more than her bodyweight. Like so many women, Katie didn’t realize how strong she really was. There are a number of reasons for this underestimation: peer pressure, magazine images, societal pressures, poor self-concept or no experience with physical exercise. Women are stronger than men in many ways, but in this area there is a roadblock: the belief among women that resistance training of any kind will make them big or bulky. “I dealt with a lot of insecurities and self-doubt along the way. Gaining weight is so counterintuitive,” Katie said. “I had my moments where I would freak out when I’d see the number on the scale – was I gaining too much weight? Working out became less about the number on the scale and more about how strong I felt.” After the changes she’s now at 140 pounds and wears the same size. Although the BMI (Body Mass Index) doesn’t take into account the quality of the weight, hers went from 18.2 (underweight) to 21.3 (normal). Muscle takes up less space than fat. For example, two years ago at 6 feet 2 inches at 225 pounds, her trainer’s BMI was 28.9, which put him in the overweight category. But with 15 percent body fat and a 35-inch waist, he was not overweight. Katie’s story proves resistance training is not something to be afraid of. If a woman wants to become a fat burning machine, she should build some lean tissue. Muscle is thermogenic, meaning it requires energy to exist. The fuel is fat. Eat those five or six meals and snacks each day to keep the digestive process going. It’s an endurance activity. Get plenty of rest because that is when the body builds and repairs itself. “For the most part, I stopped weighing myself,” Katie said. “My new favorite motto: strong is the new skinny.” KC
wellness directory
Education and Learning
Personal Training
Verite verite-inc.com 913-826-6457
SKO Fitness 15110 Glenwood Avenue Overland Park, KS 66223 skofitness.com facebook.com/skofitness 816-699-3932
Fitness Centers SKO Fitness 15110 Glenwood Avenue Overland Park, KS 66223 skofitness.com facebook.com/skofitness 816-699-3932
Restaurants BRGR Kitchen + Bar 4038 W 83rd St. Prairie Village, KS 66208 brgrkitchen.com 913-825-2747
Healthcare Providers KU Urology 3901 Rainbow Blvd. Kansas City, KS 66160 kumedurology.com 913-588-6152
Holistic Healing Healing Journeys with Kaya Merriam, KS 66202 kayahewitt.com 816-217-3359
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Insurance
Glow Skincare 6740 W 121st St., 195 Overland Park, KS 66209 glowskincarestudios.com 913-223-8708
Massage
Mike Lathrop 8900 State Line Rd., Suite 352 Leawood, KS 66206 816-804-9274
Urban Table 8232 Mission Rd. Prairie Village, KS 66208 urbantablekc.com 913-948-6900
Salons and Spas
Coventry Healthcare 8320 Ward Parkway Kansas City, MO 64114 chckansas.com 866-795-3995
Healing Journeys with Kaya Merriam, KS 66202 kayahewitt.com 816-217-3359
Gram & Dun 600 Ward Parkway Kansas City, MO 64112 gramanddun.com 816-389-2900
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