Women's Fall MyHealthKC Magazine

A Women’s Guide to Living Well from Shawnee Mission Health

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Fall 2016

9100 W. 74th Street Shawnee Mission, KS 66204

Nonprofit Org. U.S. Postage PAID Shawnee Mission Medical Center

Busy Mom Exercises Page 2 Light the Town Pink Page 5 Benefits of Massage Page 6 Gynecologic Cancer Answers Page 10 Wellness & Parenting Classes Page 11

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Exercise & Fitness

Here’s how busy moms can still be healthy moms When life gets hectic, and there’s no time to catch that power aerobics class at the gym, there are still simple and safe moves you can do in the home to work toward fitness.

“For overall fitness, physical therapists recommend exercises like the Wall Squat that promote neutral spinal postures, teach proper activation of the deep core muscles, and help build power and endurance in the legs,” From Linda Mulfich, PT, said Linda Mufich, PT, and Women’s Health Specialist with Shawnee Mission Health Therapy Specialties women’s health specialist.

“These are three things every busy mom needs to keep going with less strain to her body.”

WALL SQUAT EXERCISE When done properly, you can reap benefits from this exercise in all three fitness areas - posture, strength and stamina.

Start against a wall with only your buttocks touching and feet hip-width apart.

Bend your trunk slightly forward from the hips — hips, kneecaps and second toe in an imaginary line. Find and activate your deep core, first with a gentle pelvic floor contraction as if holding back a bladder urge, then a belly button lift up and inwards. Maintain For more busy mom exercises, visit this core as you ShawneeMission.org/womensrehab. slowly slide down just enough to feel leg muscles working, but not past your toes. Hold there to tolerance for strength and endurance building.

Start with 5-10 second squats and work up to 15-20-30 seconds. With time, you can even challenge yourself to minutes of holding (but stop before your legs feel shaky to prevent post-exercise soreness). Each time you come out of your wall squat, be mindful to keep your core muscles contracted and visualize pushing up with the strong leg muscles you are creating — not just popping up to lock your knees or hips.

As with any exercise program, check with your health care professional about your body’s readiness before beginning. If you have trouble understanding or performing these, a Shawnee Mission Health Women’s Specialty physical therapist can help. Call 913-676-2444 to schedule an appointment.

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9100 W. 74th Street Shawnee Mission, KS 66204 913-676-2000 ShawneeMission.org PRESIDENT & CEO Ken Bacon E D I TO R Mallory Laur M E D I C A L E D I TO R Gregory T. Sweat, MD A D M I N I S T R AT I V E D I R E C TO R OF MARKETING A N D S T R AT E G I C D E V E LO P M E N T Doug Spear C R E AT I V E & PRODUCTION The Collaboration, Inc. The material in MyHealthKC is not intended for diagnosing or prescribing. Consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.

For permission to reprint any portion of this magazine, to give us a new address, to let us know if you are receiving more than one copy, or if you would prefer not to receive MyHealthKC, call 913-676-2062. Information in MyHealthKC comes from a wide range of medical experts. Models m ay b e u s ed i n phot os a nd illustrations. All contents © 2016 Shawnee Mission Health, except where otherwise noted.

Fall 2016 A NOTICE FOR CPR CLASSES: The American Heart Association (AHA) strongly promotes knowledge and proficiency in all AHA courses and has developed instructional materials for this purpose. Use of these materials in an educational course does not represent course sponsorship by the AHA. Any fees charged for such a course, except for a portion of fees needed for AHA course materials, do not represent income to the AHA.

Nutrition Spotlight

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Chef Celina’s Very Easy Vinaigrette It's that time of year again. Now that school is back, there will be more of a set schedule for you and the kiddos. That's another way of saying you'll have less time to get all the things done that you set out to do on any given day. Here’s one of my favorite recipes for a Basic Vinaigrette. Why? Because it’s versatile!

To change up the vinaigrette, swap out the vinegars to be all sherry or balsamic (the obvious) or completely with champagne or white wine vinegar. You can use it on salads as a dressing, drizzled on meat or as a marinade for veggies for grilling. You can add a bunch of chopped herbs to make a light sauce for salmon. Play around with it!

Sherry-Balsamic Vinaigrette Yield: 28 ounces 6 ounces vegetable stock 4 ounces balsamic vinegar 4 ounces sherry vinegar 1 tablespoon salt, kosher 1 ½ tablespoon sugar 14 ounces olive oil, blended Freshly ground pepper to taste Method: In the blender, combine stock, vinegar, salt and sugar on low speed until dissolved.

Add oil and blend on medium-high speed until emulsified.

Celina Tio is the James Beard Award-winning chef of JULIAN restaurant in Brookside.

She is known for soul-satisfying dishes and chef-driven twists on American comfort food.

Photo: Cameron Gee

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NOW@SMH After-Hours Care Now in Olathe Centra Care Shawnee Mission Urgent Care has opened its third location near 119th Street and Blackbob in Olathe. Led by Board-certified doctors, Centra Care provides immediate, high-quality care seven days a week from the same Shawnee Mission Health experts you know and trust. Make an online reservation today, or learn more at CentraCareKC.com. k

Shawnee Mission Primary Care – Blue Valley is Now Open

ASK-A-NURSE Turns 30!

Since 1986, the ASK-A-NURSE Resource Center at Shawnee Mission Health has served the community with access to quick, accurate health care information 24-hours a day, seven-days-a-week.

On average, the registered nurses field 275 calls a day, which adds up to more than 3.2 million calls over the last 30 years! For answers to your health questions or to find a doctor, call ASK-A-NURSE, 24/7, at 913-676-7777. k

Shawnee Mission Health (SMH) has expanded its primary care network with the opening of Shawnee Mission Primary Care – Blue Valley. Led by family medicine doctors Jason Bessey, DO, and Lauren Bessey, DO, Shawnee Mission Primary Care – Blue Valley is temporarily located at Centra Care Shawnee Mission Urgent Care at 9099 W. 135th Street in Overland Park.

The office will move to its permanent location on the SMH – Blue Valley campus at 159th Street and US 69 Highway in early 2017. To learn more, visit ShawneeMission.org/primarycare or call 913-373-2230. k

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Celebrating 150 Years of Adventist Health Care In 1866 a small group of Christians opened the Health Reform Institute in Battle Creek, Mich., and began pioneering

health practices that altered society’s basic understanding of medicine and healthy living.

These health pioneers were members of the newly formed Seventhday Adventist Church, and they studied the biblical principles of creation and developed a different care model by teaching the benefits of daily physical exercise, rest, good hygiene, eating a healthy diet and getting fresh air. Their approach to treating the whole person – addressing the physical, emotional and spiritual needs of a patient – and

Save the Date!

Light the Town

Light the Town Pink Thursday, Sept. 29 7:15 p.m. Program / 7:30 p.m. Lighting The Village Shops in Prairie Village 71st Street and Mission Road The Village Shops in Prairie Village and the Shawnee Mission Cancer Center will be adorned in pink lights for the month of October in recognition of Breast Cancer Awareness Month. Join us in Prairie Village as we flip the switch and bring light to the importance of mammograms in the early detection of breast cancer. Learn more at ShawneeMission.org/pink.

not just treating illness, was revolutionary at the time.

Shawnee Mission Health is proud to be a member of the Adventist Health System. Our legacy of health and healing while continuing to explore new, innovative and inspired ways to care for our patients continues today – 150 years later – as we celebrate this important chapter in our history.

Community Partner Spotlight Back to School As a not-for-profit hospital network, Shawnee Mission Health (SMH) reinvests more than half a million dollars back into the Kansas City community each year.

We know that one of the best ways to invest in the future of our community is through area schools.

SMH is proud to support all Johnson County school districts, including Midland Adventist Academy, in their commitment to the growth and development of youth in the Kansas City community. As we head back to school, we wish everyone a healthy, productive year!

Shawnee Mission Health’s Christmas Concert Monday, Dec. 5 7 p.m.

Kauffman Center for the Performing Arts Join Shawnee Mission Health (SMH) for a special performance with the Kansas City Symphony at the iconic Kauffman Center to celebrate the Christmas season. This free event is a thank you to the community from associates, physicians and staff at SMH. For more information, visit ShawneeMission.org/christmasconcert.

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re you stiff and sore when you wake up? How about after a long day of work?

Well, here’s some good news. By spending just a few minutes a day massaging your muscles — in between your professional massage therapy sessions — you’ll quickly feel that harmful stress and tension leave your body.

HELP A HEADACHE Start by placing your thumbs on your cheekbones, close to your ears. Gently apply pressure with your fingertips and rub the temples (the soft spot between the corner of your eye and your ear). kkUsing very firm pressure and a tiny circular motion, gradually move your fingers up along your hairline until they meet in the middle of your forehead, massaging your entire forehead and scalp as you inch along. kk

A DIY GUIDE TO MASSAGE From Laura Hurcomb, LMT, CMT, with Shawnee Mission Health.

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“Massage is a passive form of exercise, and like exercise it does us more good if we include it on a regular basis,” said Laura Hurcomb, licensed massage therapist (LMT), certified massage therapist (CMT), Shawnee Mission Health.

“Massage can be extremely effective for everything from relaxing muscles to lowering

blood pressure to boosting your immune system – which reduces stress.”

Of course, there’s no substitute for a professional massage to help you feel great. Regular massage can help lower high blood pressure, decrease stiffness and reduce pain intensity for people prone to tension headaches.

In fact, for muscle tissue that’s been damaged through exercise, massage therapy has proven to be beneficial by reducing inflammation and building endurance.

Here are some tools and techniques to start incorporating effective massage into your daily self-care routine.

Try these massage techniques for fast relief:

RELAX YOUR NECK Reach across your chest with your right hand, resting the palm on top of the left shoulder. kkKeep your fingers on your back and press the knuckle of your thumb against the neck muscle. kkSlowly rotate your head and neck, pressing neck muscles against the thumb knuckle. kkKeep your hand in the same place, then press into your back muscle (between your shoulder blade and spine) with your fingertips and rotate your left shoulder blade. kkSwitch arms and repeat on the right side. kk

EASE YOUR FEET With your shoes off, place a golf ball on the ground in front of you; you can be seated or standing. kkRoll your right foot forward and backward slowly on the ball. kkNext, apply pressure until you feel a pull, but not enough to cause pain. Roll your foot side to side. kkPlace your heel on the ball to make circular motions. kkFinally, cross your leg over the left ankle, take the ball, and roll it up and down the arch of your foot. kkRepeat with the left foot. kk

TEND TO YOUR BACK Place a tennis ball between your lower back and the wall. kkFind the right spot for the ball, and rock your body in a tiny motion – up and down or left and right – to work out knots and tightness in your back. kk

Shawnee Mission Health offers massage in a variety of techniques. Learn more on Page 13 or call 913-676-2040, Option 2, to schedule an appointment with a licensed massage therapist.

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or the last 19 years, Shawnee Mission Health’s Living in Vitality (LIV) annual conference has brought together more than 1,200 women for a day of education and fun, featuring national keynote speakers, breakout sessions, health screenings and great gifts – to empower Kansas City women to live healthier lives physically, mentally and spiritually.

Last fall’s LIV conference had a unique addition with the introduction of a new wellness program called Take Time to LIV. The goal for Take Time to LIV was to extend far beyond the conference – into the community – with a program specifically developed to improve women’s heart health.

After all, cardiovascular disease is the number one killer of women.

Funded by a grant from the Arvin Gottlieb Charitable Foundation, Take Time to LIV selected 12 women with metabolic syndrome to participate in the 10-month wellness program that included education and support from a personal wellness coach, cardiology nurse practitioner and dietitian, as well as a gym membership, Garmin vivosmart, grocery store tour and more.

“Metabolic syndrome is

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determined by measuring five medical conditions,” said Libby Davis, Program Manager. “If someone has at least three of those conditions, they are considered to have metabolic syndrome, which is associated with the risk of developing cardiovascular disease and diabetes.”

The five conditions are: kkHigh blood pressure of 130/85 or higher kkA triglyceride level of 150 mg/dl or above kkA fasting glucose of 100 mg/dl or above kkAn HDL cholesterol of less than 50 mg/dl kkA waistline of 35 inches or more Studies have shown the prevalence of metabolic syndrome in the U.S. to be an estimated 20 to 25 percent of the adult population. Worse yet, the prevalence increases with age.

Wanda Corley was one of the 12 women selected for the program. And she was more than eager to participate.

“One of the main reasons was that I’m getting older,” said Corley, who is in her mid-50s. “I wanted to improve my quality of life – and I’d like some more quantity, too!

I wasn’t doing really well health wise. I had become less active, gained some weight, and my blood pressure and cholesterol

had both gone way up.”

Not all 12 women who were enrolled in Take Time to LIV stayed in the program for the entire duration.

“This is an intensive program, with a strong emphasis on nutrition, exercise and lifestyle,” said Davis. “It takes a tremendous commitment of effort and time.

Out of the original 12 participants, we were pleased that eight women were able to stay with it through the full 10 months.”

“The whole accountability to the program really helped me to stay focused,” said Corley. “Ginger, my wellness coach, talked to me about setting goals every month. She helped me understand how to keep everything in balance.”

One of those goals was to run two 5Ks, which Corley completed.

“I’d always love bicycling, but I had stopped doing it,” said Corley. “Now, I’m even able to go on nice, long 25-mile rides.”

Just as important, Corley’s blood pressure is back to normal, and her blood sugar is getting closer to normal.

“I have a lot more energy, endurance and strength,” said Corley. “I feel like the program has given me a second chance to get my health and my life back on track.”

t Interested in participating in Take Time to LIV? Davis and her team are recruiting women to participate in the next Take Time to LIV program.

There are two ways to apply: 1 Attend the 2016 Living in Vitality conference Friday, Sept. 30, 8 a.m.-4 p.m., at the Overland Park Convention Center and participate in a fasting wellness screening.

Tickets are $40, and include keynote and breakout session speakers, an elegant lunch, gift bag and more.

Register online at ShawneeMission.org/liv or call 913-676-7694.

2 Contact Libby Davis, program manager, at 913-632-4LIV, by Sept. 30.

To learn more about Take Time to LIV, including program requirements, visit ShawneeMission.org/TT2L.

From Libby Davis, Take Time to LIV program manager and community education manager for the Shawnee Mission Heart & Vascular Center.

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Reduce Your Risk for Heart Disease

A program specifically developed to improve women’s heart health.

Keep your blood pressure lower than 120/80

Waist should be 35 inches or less for women and 40 inches or less for men

Don't smoke

Fasting blood sugar should be less than or equal to 110 if you are a diabetic. HbA1c should be less than 6.0%

Maintain your ideal weight

Exercise 30-50 minutes daily

Total cholesterol should be less than 200

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Ask the Doctor

Brenda Shoup, MD, gynecologic oncologist, with answers about gynecologic cancers.

What are the types of gynecologic cancers, and which is most common?

Gynecologic cancers are malignancies that involve the ovaries, fallopian tubes, uterus, cervix, vulva and vagina. Uterine cancer is the most common gynecologic cancer. We also treat rare tumors associated with abnormal pregnancies.

What are the symptoms or warning signs?

The warning signs differ, depending on the cancer. Some concerning symptoms include abnormal bleeding or discharge, heavy menstrual bleeding, abdominal pain, change in urinary or bowel function, bloating, or feeling full with only a few bites of food.

Are gynecologic cancers genetic?

Some of them can be. Ovarian cancer can be linked to breast cancer in families with a BRCA gene abnormality.

Uterine cancer can be genetic as well and associated with families with colon or other bowel cancers. The majority of these are not genetic but sporadic or environmental.

Cervical, vaginal and vulvar cancers are frequently human papillomavirus (HPV)-associated cancers and also tobacco related.

What can women do to reduce the risk of gynecologic cancer?

Maintain a healthy weight, avoid tobacco of all kinds, vaccinate for HPV and/ or avoid exposure to HPV, and become educated about your family’s medical and specifically, cancer history.

How often should women be getting Pap smears, and why did the cervical cancer screening guidelines recently change?

The recommended frequency of Pap smears depends on the patient’s age, prior Pap smear history, and which type of Pap smear was done previously. The screening guidelines only apply to low-risk individuals who haven’t had abnormal Paps or previous treatment for cervical, vaginal or vulvar pre-cancer or cancer.

The guidelines changed to prevent overtreatment and anxiety-producing procedures and to decrease costs. I recommend asking your gynecologist for an individual follow-up recommendation. Annual exams by your gynecologist are still recommended, regardless of whether a Pap smear is performed.

What’s the latest on the HPV vaccine?

HPV is a sexually transmitted infection that can cause cervical and other cancers.

The HPV vaccine is recommended for girls ages 9-26.

The CDC also recommends it for boys 11-21 years old. It is a series of three injections given over a six-month period of time.

What do you wish for women to understand about this topic?

Women should understand the risk factors and symptoms of gynecologic cancer. They should also understand there are specialists called Gynecologic Oncologists, who have trained specifically for and dedicate their entire careers to treat these cancers. I recommend women continue to regularly see a health care professional who monitors their gynecologic health, and to report any unusual symptoms.

To find a doctor, visit ShawneeMission.org or call the Women’s Health Navigator Program, 24/7, at 913-632-6363.

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Wellness & Parenting

Health & Wellness FITMOM AND BABY™ These focus on the specific fitness needs of new moms and the postnatal body and will target all major muscle groups. Babies should be 6 weeks-18 months and they are worn by moms during a portion of the class. Each class concludes with a fun baby activity or song that changes weekly.

Mondays, Oct. 3-31 ($75) Mondays, Nov. 7-28 ($60) Mondays, Dec. 5-19 ($45) All Classes: 10-11 a.m.

FITMOM 2 BE™ By increasing muscular balance and cardiovascular endurance, you’ll be ready to endure the physical demands of pregnancy, delivery and postnatal recovery.

Modifications are offered for every stage and comfort level of pregnancy.

Wednesdays, Oct. 5-26 ($60) Wednesdays, Nov. 2-30 ($75) Wednesdays, Dec. 7-14 ($30) All Classes: 6:30-7:30 p.m.

FUNCTION BETTER FOR LIFE Train your muscles to do everyday tasks safely and efficiently with functional fitness. This movement class focuses on complete body conditioning, as well as brain and posture health. Modifications are made for all fitness levels, ages and physical conditions.

Thursdays, Oct. 6-27 Thursdays, Nov. 3-17 ($30) Thursdays, Dec. 1-29 All Classes: noon-1 p.m.

Cost: $40

TAI CHI Learn to manage stress, find well-being, and improve sports performance, dexterity, balance and more through Tai Chi and Qigong meditations and exercises.

Sundays, Nov. 6-Dec. 11 Mondays, Nov. 7-Dec.12 Sunday Classes: 1-2 p.m.

Monday Classes: 5:30-6:30 p.m.

Cost: $60 YOGA FOR LIFE – MIXED LEVEL This is an all-levels Hatha yoga class. Some yoga experience recommended. This class will work with basic yoga modifications through intermediate variations of poses. Feel better than you have in years.

Tuesdays, Oct. 4-25 Tuesdays, Nov. 1-29 Tuesdays, Dec. 6-27 All Classes: 5:30-6:45 p.m.

Cost: $60 YOGA GENTLE/ RESTORATIVE Gentle yoga is appropriate for seniors or students who simply prefer to move at a slower pace.

You’ll explore range of motion in a variety of restorative postures, using props to modify postures and explore gentle opening of the body. This class includes breathing exercise and meditation.

Tuesdays, Oct. 4-25 Tuesdays, Nov. 1-29 Tuesdays, Dec. 6-27 All Classes: 1:30-2:30 p.m. OR 7-8 p.m.

Cost: $60

CPR Life Saving

Parent Education

BABYSITTING: A SERIOUS BUSINESS This course teaches infant and child care, first aid, general safety, accident prevention and child development for babysitters ages 11 and older.

2 Session – Oct. 23 (1-5 p.m.) and 30 (1-4:30 p.m.)

Cost: $45

For the following class dates and times, please visit ShawneeMission.org/classes.

FAMILY AND FRIENDS CPR This course covers choking management, adult/child CPR and AED, and infant CPR. Ideal for new or expecting parents, grandparents and anyone watching over children. This course does not cover first aid, and no course completion card provided.

Oct. 9, Oct. 15, Nov. 13, Nov. 19 Dec. 11, Dec. 17 Saturday Classes: 9 a.m.-noon Sunday Classes: 2-5 p.m.

Cost: $45 individual, $67.50 two-person discount (limited availability) HEARTSAVER® ADULT, CHILD AND INFANT FIRST AID This course teaches students critical skills to respond to and manage an emergency in the first few minutes until EMS arrives.

Learn how to treat bleeding, sprains, broken bones, shock and other first aid emergencies. This course does not include CPR or AED training. An AHA course completion card will be issued upon successful completion of performance of skills.

Oct. 11, Nov. 15, Dec. 13 All Classes: 6-9 p.m.

Cost: $43

BABIES DON’T BARK This class offers positive, practical and fun solutions for new and expectant parents and anyone else who wants to learn how wonderful life with babies and dogs can be!

Cost: $30 BABY SIGNING TIME WITH MUSIC Learn how to incorporate American Sign Language into daily life using fun songs, stories and rhymes to enhance communication with your child. Designed for little ones ages zero to 5 years. For a sibling discount, please call ASKA-NURSE to register.

Cost: $60 BECOMING A LOVE AND LOGIC PARENT Guide your children to become responsible for their lives while putting the joy back into parenting with “Love & Logic” principles, developed by the Cline/Fay Institute.

Cost: $65 BIRTH CENTER TOUR Are you looking for the right hospital for you and for your baby to enter the world in? If so, come join us on a free tour of the Shawnee Mission Birth Center. If you are enrolled in a five-week or all-day childbirth preparation course, the tour is included in the class content. For dates and to register, call ASK-A-NURSE at 913-676-7777.

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BREASTFEEDING: ONLINE This self-paced course is a mix of self-study, reading and video clips with use of an access code and book. Access to a certified breastfeeding educator is available through email and phone.

Cost: $40

childbirth instructor will provide information on the stages of labor, comfort measures and positions, what to expect at the hospital, medications, Birth Center tour and much more. Please register for your free Newborn Care class.

Cost: $75

BREASTFEEDING: GETTING OFF TO A GOOD START This beginner breastfeeding class covers the first feedings through the first three weeks at home. Topics include benefits, what you need before baby is here, positioning, latching and breast care. Partners are encouraged to attend.

Cost: $20

CHILDBIRTH – FIVE WEEK Our five-week comprehensive childbirth class series covers stages of labor, comfort measures and birthing positions, what to expect at the hospital, medications and much more. Partners will have an opportunity to experience pregnancy by wearing the Empathy Belly. Includes Newborn Care class and a tour of the Shawnee Mission Birth Center.

Cost: $65

BREASTFEEDING: RETURNING TO WORK AND PUMPING This class covers from the time babies are about three weeks old on and answers questions such as how to bottle feed a breastfed baby, what type of pump works best for you, pump care and breast milk storage. Partners are encouraged to attend.

Cost: $20 CHILDBIRTH – ONE DAY Perfect for those unable to attend the five-week series. A certified

CHILDBIRTH PREPARATION ONLINE This method of preparing for childbirth might be a good fit if you prefer to learn at your own pace, have been placed on bed rest, or if your work/travel schedules prevent you from committing to a traditional class. Access to a certified childbirth instructor is available through email and phone.

Cost: $80

Support Groups Breast Cancer Connection Meets twice for you convenience – the second Tuesday of each month from 6-7:30 p.m., and the second Thursday of each month from 1:30-3 p.m. For more information, contact Jodi Carlson, 913-676-2498.

Breastfeeding Support Group Meets every Tuesday from 10-11:30 a.m.

Living Well With Diabetes Meets the first Thursday of each month from 11 a.m.-noon. Call Centralized Scheduling at 913-676-2505 to register and for room location. Visit ShawneeMission.org/diabetessupport for monthly topics.

Pregnancy & Infant Loss Support Group Meets the first and third Thursdays of each month from 7-8:30 p.m. Call 913632-4223 for more information.

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Postpartum Emotional Support Group Meets Thursdays from 5:30-6:30 p.m.

Call 913-632-4223 or visit ShawneeMission.org/postpartumsupport for more information.

Pregnancy After a Loss Support Group Meets the second Thursday of each month from 7-8:30 p.m. Call 913-632-4223 for more information.

Sensory Processing Disorder (SPD) Parent Connect Group Contact Meggin Finkeldei at sensationalhope@yahoo.com for meeting times and locations.

All support groups are free of charge unless otherwise noted.

Call the ASK-A-NURSE Resource Center at 913-676-7777 or visit ShawneeMission.org/Classes for support group locations.

CHILDBIRTH: NATURAL STRATEGIES Our one-time class is a perfect addition to Childbirth one-day or five-week classes. A certified instructor provides an opportunity for you to create your birth vision by clarifying values, writing a birth plan and practicing additional relaxation and comfort measures. Participants need to complete a childbirth preparation class prior to attendance.

Cost: $30 CHILDBIRTH REFRESHER AND VBAC A refresher class for parents to focus on this pregnancy while reflecting on the last. A certified childbirth instructor will review stages of labor, what to expect at the hospital, positions and comfort measures, medications and more.

Also includes topics specific to anyone interested in having a VBAC (Vaginal Birth After Cesarean) with your upcoming birth.

Cost: $30 GRANDPARENTS CLASS First-time and experienced grandparents will learn how to support their son or daughter and spouse’s new role as parents, plus current safety issues.

Cost: $20 NEWBORN CARE Learn what to expect at the hospital, the importance of newborn tests and procedures, baby basics such as bathing, diapering, cord care, safe sleep, calming

techniques, Happiest Baby on the Block and much more. Included in the Childbirth five-week class, and complimentary with the one-day childbirth class.

Cost: $30 SIBLING: 3-5 Children ages 3 to 5 will learn how to get ready for their newborn sibling. They will learn what to expect with a new baby in the house, experience a simulated womb, tour the Birth Center to see where Mom and their new brother or sister will be and wrap a special gift for them.

Cost: $15 SIBLING: 6-8 Children ages 6 to 8 will learn how to get ready for their newborn sibling. They will learn what to expect with a new baby in the house, experience a simulated womb, tour the Birth Center to see where Mom and their new brother or sister will be and wrap a special gift for them.

Cost: $15 THERAPEUTIC TOUCH AND PLAY Taught by a pediatric physical therapist, you will learn how to therapeutically touch your baby and play in a manner that promotes healthy bonding and brain development.

Oct. 25, Nov. 22 (10-11:30 a.m.)

Dec. 20 All Classes: 4-5:30 p.m.

Cost: $35

For more information , including location information, or to register for any of these classes, visit ShawneeMission.org/Classes. For free classes, please call the ASK-A-NURSE Resource Center at 913-676-7777, Option 2, to register.

Specialty Classes PELVIC FLOOR PREVENTION/TREATMENT FOR FEMALE URINARY INCONTINENCE Major stresses throughout life - including pregnancy, childbirth, hysterectomy or menopausal changes, for example - all weaken pelvic structures, especially the muscles forming the pelvic floor. This can leave women more vulnerable to loss of bladder control. Join Pelvic Health Specialist Linda Mufich, PT, to explore this topic and learn what you can do to keep your pelvic floor muscles in tip-top shape.

Sept. 27, 6:30-8 p.m.

Cost: Free FERMENTATION 101: HOW’S AND WHY’S TO CULTURED VEGGIES Join this interactive workshop and learn the how’s and why’s of fermented foods. We will slice, salt and spice up some carrot sticks to create an amazingly delicious and nutritious jar of fermented garlic dilly carrot sticks chock-full of probiotics.

Sept. 29, 6-7:30 p.m.

Cost: $25

Massage Therapy Services Relax and rejuvenate with a 30-, 60- or 90-minute massage at Life Dynamics. Choose from a variety of massage techniques, including: k Swedish k Trigger Point k Sports k Deep Tissue k Prenatal k Cranial Sacral k Chair (10 or 20 minutes) k Lymphatic k Stone (90 minutes).

Call the Life Dynamics Health and Wellness Center at 913-676-2040, Option 2, for more information or to schedule an appointment.

CREATION HEALTH Learn how to live a healthier, happier and more fulfilled life through the CREATION Health lifestyle principles – Choice, Rest, Environment, Activity, Trust/Faith in God, Interpersonal Relationships, Outlook, Nutrition. Join this fourweek, four-session class and make the power of choice work for you.

Tuesdays, Oct. 4-25 All Classes: 6-8 p.m.

Cost: $85 TRUST YOUR GUT! This interactive class teaches you to identify hunger/fullness, practice mindful eating, make healthy substitutions, manage calories, and control portions. Learn about a make-sense approach to eating that doesn't focus on diet or deprivation, just getting in touch with your body's signals and responding to those. Come to class hungry and bring a meal or snack.

Oct. 6, 6-7:30 p.m.

Cost: Free BLOOD PRESSURE MANAGEMENT Join Jennifer Sturich-Cummins, MD, in an informative discussion about what you should know for blood pressure management and treatment options.

Oct. 12, 4:30-6 p.m.

Cost: Free STOP DIABETES BEFORE IT STARTS Did you know that 60 percent of people with pre-diabetes can avoid diabetes with simple lifestyle changes? Come learn what pre-diabetes means and how to prevent it from turning into diabetes. Call 913-676-2505 to register.

Oct. 17, 6-8 p.m.

Cost: $10 BASICS OF ESSENTIAL OILS The daily use of essential oils can have a healing effect mentally, physically and emotionally. Learn about the origins of their plant components and how they can help you relax or sleep, and improve your skin or digestion.

Oct. 20, 5:30-7 p.m.

Cost: Free

CREIGHTON MODEL INTRODUCTORY SESSION Learn the foundations of the Creighton Model, a system which allows couples to chart their cycles and identify days of fertility and infertility. Register at fertilitycarekc.com.

Oct. 24, 6-7:30 p.m.

Cost: $40/couple BUGGING OUT – SURVIVAL IN THE WILDERNESS Join Jeremy Johnson – certified in Safety and Health (SSH), a certified Hunter Educator and a certified Angler Educator – for an informative class that will provide you with a basic understanding of how to survive while lost in the wilderness.

Oct. 27, 5:30-7:30 p.m.

Cost: $20 STRESS MANAGEMENT Join Erin McGonigle, DO, for an overview of stress and its effects on physical and emotional health. Lunch is included. Register online at centralexchange.org.

Nov. 3, 11:30 a.m.-1 p.m.

Cost: Free LOOK GOOD FEEL BETTER The Look Good Feel Better® program is open to all women with cancer who are undergoing radiation, chemotherapy or other forms of treatment. This hands-on group workshop includes a detailed description and demonstration of a 12-step skin care and makeup program, options relating to hair loss, nail care and helpful suggestions on clothing.

Nov. 14, 5:30-7:30 p.m.

Cost: Free

DIABETES EDUCATION CLASSES Learn how to improve your blood sugar control and increase your self-confidence to manage diabetes. The curriculum includes an initial one-on-one visit with a Certified Diabetes Educator, and then a series of three two-hour class sessions with a Registered Nurse and a Registered Dietitian.

A physician referral is required and the classes are billable to insurance. For more information, call 913-676-2548.

Tuesdays, Oct. 4, Oct. 25, Nov. 15, Dec. 6, Jan. 3 (5:30-7:30 p.m.)

Wednesdays, Oct. 5, Oct. 26, Nov. 16, Dec. 14, Jan. 4 (9:30-11:30 a.m.)

Cost: Billed through insurance or self-pay

Gardening SOIL AND COMPOSTING – Learn the basic knowledge of soil science and what to do to keep your piece of soils healthy. Oct. 13 WHY BUY ORGANIC – Learn how organic soils reduce toxins and environmental harm and promote healthy living. Nov. 10 All Classes: 5:30-7 p.m.

Cost: $5 each

Stop Smoking SMOKING CESSATION Learn to live smoke-free with the help of a former smoker and a support group in this fiveweek, nine-session program.

Attendance in all sessions will enhance your success.

Oct. 3-31 All Classes: 6:30-8 p.m.

Cost: $110

Fall 2016 | MyHealthKC.com

13

The Facts

A crash course on healthy school lunches School years are when children start to make independent choices about their lifestyles. So it’s the perfect time to talk about and encourage healthy food habits.

Involve your children in planning and preparing their own lunchboxes. The more they’re included in the decision process, the more likely they’ll develop healthy eating habits. It’s a good idea to prepare lunchboxes the evening before to allow children to participate. Here are some tips to help get your kids involved: Talk to your children about what they would like to have in their lunchbox. Discuss healthier food and drink choices and decide together what will be in the lunchbox.

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Write a shopping list together.

Take your children shopping with you, and let them choose foods and drinks from the shopping list.

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Encourage your children to help prepare their own lunchboxes.

Older children may be able to prepare their lunch themselves, and younger children can help with making sandwiches or cutting up soft fruit.

A healthy lunchbox should include:

Fresh, crunchy vegetables

A lean meat or meat alternative food, like chicken strips, hard-boiled egg or peanut butter (unless your school has a nut-free policy).

A grain or cereal food like bread, a roll, flat bread or crackers.

Fresh fruit Water

14

Shawnee Mission Health | Fall 2016

A dairy product like milk, yogurt or cheese.

For children who cannot tolerate milk products, offer appropriate alternatives.

From Julie Brown, MD, pediatrician with Shawnee Mission Health

75TH ST.

[ 1 Shawnee Mission Medical Center 9100 W. 74th Street Shawnee Mission, KS 66204 913-676-2000 [ 1 Shawnee Mission Holistic Care 9100 W. 74th Street Shawnee Mission, KS 66204 913-632-9860 [ 2 Shawnee Mission Endocrinology & Diabetes 8901 W. 74th Street Suite 269 Shawnee Mission, KS 66204 913-676-7585 [ 2 Shawnee Mission Orthopedic Specialists 8901 W. 74th Street Suite 269 Shawnee Mission, KS 66204 913-676-7598 [ 2 Shawnee Mission Pulmonary Consultants 8901 W. 74th Street Suite 390 Shawnee Mission, KS 66204 913-632-9770 [ 3 Shawnee Mission Primary Care Shawnee Mission Medical Building 9119 W. 74th Street, Suite 150 Shawnee Mission, KS 66204 913-789-1980

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THE SHAWNEE MISSION HEALTH NETWORK

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75TH ST. 19

[ 3 Shawnee Mission Cardiovascular Associates 9119 W. 74th Street Suite 350 Shawnee Mission, KS 66204 913-632-9400

[ 7 Therapy Specialties Life Dynamics Health & Wellness Building 9120 W. 75th Street Shawnee Mission, KS 66204 913-676-7778 SportsCare, 913-676-7778

[ 3 a Leavenworth 3601 S. 4th Street, Suite 4 Leavenworth, KS 66048 913-632-9940

[ 8 Center for Pain Medicine 7315 Frontage Road Suite 140 Shawnee Mission, KS 66204 913-676-2370

[ 4 Shawnee Mission Primary Care Prairie View Medical Building 7301 E. Frontage Road Shawnee Mission, KS 66204 913-789-1940 [ 5 Shawnee Mission Neurology Consultants 8800 W. 75th Street Suite 100 Shawnee Mission, KS 66204 913-632-9810 [ 6 Shawnee Mission Surgery Center 9301 W. 74th Street Suite 300 Shawnee Mission, KS 66204 913-632-9300 [ 6 Shawnee Mission Cancer Center 9301 W. 74th Street Suite 100 Shawnee Mission, KS 66204 913-632-9100 [ 6 Shawnee Mission Cancer Center — Gynecologic Oncology 9301 W. 74th Street Suite 130 Shawnee Mission, KS 66204 913-632-9130

[ 9 CorporateCare Lenexa 9040 Quivira Road Lenexa, KS 66215 913-492-9675 [ 9 Centra Care Shawnee Mission Urgent Care 9040 Quivira Road Lenexa, KS 66215 913-789-4099 10 Shawnee Mission [ Primary Care Lenexa 8700 Bourgade, Suite 2 Lenexa, KS 66219 913-676-8400 11 CorporateCare North [ Kansas City 2025 Swift North Kansas City, MO 64116 816-221-0058 12 Shawnee Mission [ Internal Medicine & Pediatrics 5420 W. 151st Street Leawood, KS 66224 913-632-9675 SportsCare, 913-632-9664 Therapy Specialties, 913-632-9664

13 Shawnee Mission [ Primary Care Shawnee Crossings 6815 Hilltop Road, Suite 100 Shawnee Mission, KS 66226 913-632-9600 14 Shawnee Mission [ Primary Care De Soto 8960 Commerce Dr. Suite 4E De Soto, KS 66018 913-789-3961 15 Shawnee Mission [ Primary Care Prairie Star 23351 Prairie Star Parkway Suite A245 Lenexa, KS 66227 913-676-8630 15 Shawnee [ Mission Health Prairie Star Building A 23351 Prairie Star Parkway Lenexa, KS 913-676-8500 k Hand Specialty Center k Therapy Specialties k Center for Pain Medicine

Building B 23401 Prairie Star Parkway Lenexa, KS 913-676-8500 k Bariatric Surgery k Emergency Department k Surgery Center k Imaging Center k Wound Care Center

16 CorporateCare [ Lee’s Summit 805 NE Rice Road Lee’s Summit, MO 64086 816-554-1518 17 Centra Care Shawnee [ Mission Urgent Care 9099 W. 135th Street Overland Park, KS 66221 913-549-4242 17 Shawnee Mission [ Primary Care Blue Valley 9099 W. 135th Street Overland Park, KS 66221 913-373-2230 (Temporary Location) 18 Centra Care [ Shawnee Mission Urgent Care 14744 W. 119th Street Olathe, KS 66062 913-839-1759 19 Shawnee Mission [ Health – Blue Valley 159th Street and US 69 Highway Coming Soon!