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APRIL 2015



Is t he sun d a m ag i n g y o u r s ki n ?


Do You Need to be GLUTEN-FREE?


Too much of a good thing?

Ringing in the ears: WHAT CAUSES IT?

C a n E x e rc i s e I m p ro v e Yo u r P ro d u c t i v i t y ?

See page 3 for information about front page photo

3 Easy Tips for young athletes

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------------------------------------------------ Topeka Health & Wellness

Topeka Health & Wellness


A Free Monthly Magazine Promoting Healthy & Happy Living in the Capital City 785-380-8848

2611 SW 17th St., Topeka, KS 66604 PUBLISHER: Lee Hartman 785-640-6399 SALES & MARKETING: Kevin Doel 785-554-5336

Topeka Health & Wellness is available at over 300 locations in the Greater Topeka area, including Hospitals, Medical Offices, Dental Offices, Spas, Fitness Centers, Restaurants, Coffeehouses, Groceries, Health Food Stores and other business & retail locations, including over 100 indoor & outdoor Display Racks. Written marerials submitted become the property of Topeka Health & Wellness, and all content in print or online is for informational purposes only and are not intended as professional medical advice or treatment. The statements and opinions contained in the advertisements and articles are not necessarily the views of Topeka Health & Wellness. Any reporduction of our print or online content without prior written consent is prohibited.


For those with Celiac Disease, reading labels at the grocery store is a way of life. On this issue's cover, Amber Groeling, Registered Dietiitian at Hy-Vee, reviews nutrition labels with Caroline Doel who has lived a gluten-free life since she was diagnosed with Celiac Disease four years ago. Read about Caroline's gluten-free journey in this issue's special section on Celiac Disease and gluten sensitivity. Thank you to photographer Melody Heifner for once again contributing her talents to provide the photography for our cover.

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How Does Exercise Improve Work Productivity? By Julie Boehlke


f you exercise regularly, you understand there are many more benefits other than just weight loss or staying in shape. Exercise helps improve all aspects of your life, including work productivity. Being productive and alert at work can help you get your job done faster and even make you more eligible for a promotion. If you don’t exercise regularly, you could be putting your health – and your job – at risk.

Exercise can improve work productivity.

Photo Credit Ryan McVay/Photodisc/Getty Images

Optimum Physical Health Being in your best physical health will help improve your overall work ability. Not only can exercising help reduce body weight and the risk for certain medical conditions, you also will have improved cardiovascular health, which will give you more stamina to meet the physical demands of your job. This will also reduce your risk of becoming injured on the job and allow you to meet the expectations required for your position. Get at least 30 minutes of exercise daily – up to five days a week.

Improves Mental Health Alertness and Energy One way to be more productive on the job is to have One way that exercise can help boost productivity at improved mental health. Regular exercise can help work is through alertness. When curb feelings of anxiety and deyou exercise, you are also increaspression. When you exercise, your ing blood flow to the brain, which brain releases serotonin that helps can help sharpen your awareness you feel better and improves your and make you more ready to state of mind, making the stresses tackle your next big project. Exerof work easier to handle. Serocise can also give you more energy. tonin is a neurotransmitter in the Having more energy means you brain that sends messages to the will feel more awake at work. body to stimulate mood and Being on top of your game will asemotion, according to the Unisure that you perform your work versity of Cambridge. Regular excorrectly and to the best of your ercise may also help you better ability. If you don’t have time to deal with stress – which is comput in a full cardio workout each mon in the workplace. When you day, make small changes to meet are able to deal with stress conyour daily goals, such as walking structively, it can lead to imduring your lunch period or takproved relationships with your ing the stairs instead of the elevaco-workers and a more secure fuPhoto credit Angel_a from tor. ture with your employer.

Illness Prevention Regular exercise that includes power walking, running, weight lifting, swimming or jogging can help reduce your risk of developing certain types of illness and disease. This means fewer sick days at work. With an improved immunity, you minimize your chances for getting influenza and the common cold. Exercise reduces your risk for developing type 2 diabetes, obesity, hypertension and heart disease – all of which can interfere with work productivity. Originally published on

For more information about fitness and exercise options at GreatLife in Topeka, contact: Karon Lee at (785) 640-6340.

Topeka Health & Wellness

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Tinnitus Tinnitus Treatment Treatment and Tr Hearing Care Care Provider Provider for Kansas City and Topeka. Topeka. Call today for your free free consultation

Servicing and repairing repairing all hearing aids at these locations:

Kansas City 6700 W 121st Ste. 300A Overland Park, KS 66209 913.232.7754

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Three Easy Tips for Gymnasts (and any youth athlete)

Topeka Health & Wellness


By Triny Lindsay - CAGE Gymnastics, Owner


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

1. Water, Water, Water

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

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

ranges from 10-11 hours. From ages 13-18 years old it ranges from 8-9 hours. Of course there are wide ranges of normal, but remember sleep is when our body refuels, repairs, and reenergizes.

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

I have seen multiple studies that have shown a link between lack of sleep and obesity, hyperactive disorders, poor athletic performance and poor grades. Really, it is as important as diet and exercise!

• Maintaining the health and integrity of every cell in the body • Aiding in blood circulation • Carrying nutrients and oxygen to cells • Helping to eliminate the byproducts of the body’s metabolism • Regulating body temperature through sweating • Moisturizing the skin • Moistening mucous membranes • Lubricating and cushioning joints • Aiding in digestion • Helping convert food to energy • Helping the body absorb nutrients • Protecting and cushioning vital organs • Removing waste

2. Snacks! the best. I'm a fan of plain old water, or water with lemon, over "sports drinks" or other beverages. However, I know some kiddos don't take to water like a camel so here are some ideas to try to keep them hydrated: • 1/2 water & 1/2 Gatorade • 1/2 water & 1/2 pineapple juice (no extra sugar added) - pineapple juice is loaded with essential vitamins and nutrients, such as vitamins C and B6, as well as potassium and magnesium. • Coconut Water - Provides naturally occurring fluid, electrolytes, and carbohydrates with less added sugar, artificial flavor, and color compared to commercially prepared carbohydrateelectrolyte sports drinks. Some people report improved fluid tolerance to coconut water as compared to sports drinks. To help prevent dehydration, have your child drink fluids according to the following schedule: • Before Activity: Drink 4-8 oz of water one to two hours before activity and drink 4-8 oz of water 10-15 minutes before activity. • During Activity: Drink 5-9 oz of water or sports

Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten. It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 34 hours of moderate intensity exercise. But the issue with young athletes is that they can’t control what time they last ate (school lunch hour) and they tend to have faster metabolisms than adults so it is best to give them a simple healthy snack before exercise. Something that is 100200 calories and easily digested is best. It should be high in carbohydrates for immediate glucose, but low in fat and protein, which can take the stomach longer to digest and cause stomach pains while exercising. Bananas, whole wheat bagels, handful of dried fruit, etc. are great options and easy to pack and take with you.

3. Sleep! From ages 7-12 years old the amount of sleep needed

"What is the #1 thing I should be doing?" Being a good role model. Our children look up to us for everything and that includes how we take care of our body. If you live a healthy life through eating and exercise so will our children. I understand the demands of families today, but, like anything, healthy living comes through moderation and balance. You can have fast food, but not every day. This is also a great time to really preach to our young athletes the importance of fueling and eating right for our body.

Triny Lindsay

CAGE Gymnastics 785-266-4151 2925 SW 37th St., Topeka

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

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By Balaji Datti, MD KMC Gastroenterology


eliac Disease has been seeing a lot of buzz lately with a lot of gluten-free foods hitting the supermarket shelves. It is an autoimmune and gastrointestinal disorder that can occur in certain genetically pre-disposed people who, when eating foods containing gluten, experience damage to the lining of the small intestine. This can lead to malabsorption of nutrients, including fats, vitamins, calcium, iron and folic acid.

Symptoms • Symptoms can be varied and some patients can be asymptomatic. They commonly include: abdominal pain, diarrhea, weight loss, bloating, gaseousness, oral ulcers, muscle cramps, bone and joint pain, abnormal sensations in fingers and toes, menstrual problems, seizures, and growth problems in children. • Celiac can also present as anemia or low blood counts, increased liver enzymes, osteoporosis or fertility problems. • It can present as rare intestinal tumor, and increases risk for it.

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• Patients with Type-1 Diabetes with gastrointestinal symptoms. • It can be associated with other medical problems like thyroid disease, Multiple Sclerosis, Sjogrens syndrome, Dermatitis herpetiformis.

Testing for Celiac disease Testing includes both blood tests checking for antibodies and genetic markers, as well as endoscopy with sampling of the small intestine. Routine blood tests checking antibodies for celiac disease alone do not make the diagnosis. An important step in confirming diagnosis is taking multiple samples from the small intestine via upper endoscopy. An important thing to remember that when being tested, the patient should still be on a gluten-based diet, as test results can return as a negative while being on gluten-free diet.

Non-celiac gluten sensitivity

Who should be tested for Celiac Disease? • Patients who present with above symptoms or medical problems. • Patients with first-degree relatives diagnosed with celiac disease, if they are with or without the symptoms. • Patients with iron deficiency anemia or unexplained increased liver enzymes.

Although someone might see improvement in gastrointestinal symptoms on a gluten-free diet, it does not always confirm the diagnosis of celiac disease. Patients can be gluten sensitive and allergic, and not have celiac disease, but should undergo proper testing to confirm or rule out the disease. Non-celiac gluten sensitivity has important implications, as patients with non-celiac gluten sensitivity do not have a hereditary basis, are not associated with malabsorption or nutritional deficiencies, and do not have an increased risk for autoimmune problems or cancers.

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

diet. They must replace vitamin or mineral deficiencies including Vitamin B12, Vitamin D, calcium, iron and folate. Annual follow-ups with physician for blood tests, bone scan and possible endoscopy are recommended.

Dr. Balaji Datti, MD Balaji Datti, MD, completed medical school at Siddhartha Medical College, NTR University of Health Sciences, India. He obtained a Masters degree in Public Health at West Virginia University and completed Internal Medicine residency training at LSU Health Sciences Center, Shreveport, Louisiana, where he also completed a fellowship in both Gastroenterology and Hepatology. He is BoardCertified in Internal Medicine and Board Certified Gastroenterology and is trained in EGD, Colonoscopy and ERCP. He is currently accepting new patients.

KMC Gastroenterology Topeka Endoscopy Center 2200 SW 6th Ave. Topeka, Kansas 785-354-8518

Topeka Health & Wellness


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Do You Need a Gluten-Free Diet?

Caroline, now a healthy and normal-sized sophomore at Washburn Rural High School, is a great success story. She takes personal responsibility for checking labels at the store, and sticking firmly with her glutenfree lifestyle whether she is at home, in the school cafeteria, or dining out at restaurants (which usually requires her providing specific instructions to the kitchen staff). She has also traveled to Canada, Washington D.C. & New York and learned how to navigate gluten-free living while away from the comforts of home.

Amber Groeling, RD, LD Registered Dietition


t her annual well visit with her pediatrician, 6th-grader Caroline Doel had literally fallen off the growth chart. She had not grown over the past year; in fact, she was actually a bit smaller than she had been a year earlier. Her pediatrician conducted various tests including a bone scan. After blood work came back in normal ranges for standard tests, Dr. Kathleen Cain suspected Celiac Disease, and ran additional blood tests that confirmed Celiac. Caroline was referred to Children’s Mercy where a scope of her intestines confirmed the diagnosis. Celiac disease is an autoimmune disorder where gluten damages the intestinal lining’s villi, which are essential for transporting nutrients throughout the body. Gluten depletes the ability to block foreign invaders and absorb essential nutrients. Gluten is the storage protein found in wheat, barley, rye, malt and oats. It gives bread texture and elasticity. Beyond wheat bread, gluten can be found in a variety of surprising sources like cosmetics, pharmaceuticals, licorice and soy sauce.

Classic symptoms of celiac disease are diarrhea, bloating, failure to thrive in children, weight loss in adults and chronic fatigue. However, there are over 300 symptoms associated with celiac disease, and only about 50% have digestive symptoms. If you suspect you have celiac disease or gluten-sensitivity, it is important to get tested BEFORE starting a gluten-free diet. Once gluten is removed from the diet the tests become inaccurate. Caroline and her parents, faced with a drastic change in their diet, came to visit me to discuss the develop-

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

There is a great support group in Topeka for those dealing with Celiac. I work closely with the local Celiac Support group who meet regularly and can also support those living a gluten-free lifestyle. It is my pleasure to personally help those who live with Celiac Disease, or who choose a gluten-free lifestyle, and it is very rewarding to witness great successes such as Caroline’s gluten-free journey.

Gluten sensitivity may affect 30% Most of the population can eat gluten with no ill effects. However, beyond the one percent with celiac disease there is a larger portion (research estimates as much as 30%) who have gluten sensitivity. In these individuals gluten does not damage the intestines, but causes a variety of similar symptoms. The most common being bloating, digestive distress and brain fog. Diagnosis requires ruling out celiac through testing, then a gluten-free diet with a reintroduction after a period of time. See your health care provider if you suspect gluten sensitivity. When Caroline and her parents came to visit me, we took a tour through our store, and I had the opportunity to teach the Doels on what to look for on a food label to ensure the product is gluten-free. I also offered meal planning assistance to ensure Caroline’s gluten-free diet didn’t lack essential nutrients like fiber, iron, folate and B vitamins. When getting started on the diet, it is helpful to stick to naturally gluten-free foods. All fresh fruits, vegetables, lean meats, eggs, nuts, beans, oils, butter, milk and most cheese and yogurt are gluten free. Rice, corn, quinoa and potatoes are readily available glutenfree starch choices. Common sources of hidden gluten are condiments, sauces, processed meats, prepared or canned soups, beer, candy, prepackaged rice mixes and other prepackaged or pre-seasoned foods.

Amber Groeling, RD, LD Registered Dietitian 785-272-1763

2951 SW Wanamaker Rd. Topeka, KS 66614

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

By Joseph Gadzia, MD KMC Dermatology


n last month’s issue I explained the three types of skin cancer: Basal Cell Carcinoma (BCC), Squamous Cell Carcinoma (SCC), and Melanoma. BCC’s are the mostcommon type of skin cancer – or any cancer. Fortunately these cancers rarely metastasize or spread to other organs even if left untreated for years, although it is possible. However, these cancers can be very aggressive locally, and they can grow quite large and deep without any evidence to the patient or the physician until the time of surgery. Surgical excision is the treatment of choice, although radiation and chemotherapy creams may be used to remove them. Mohs Surgery is typically used to treat these cancers on the face. This surgery involves cutting around the cancer with thin surgical margins, and then processing it immediately within the doctor’s office in such a way that 99 percent of the margins can be visualized at one time. This special type of surgery allows for very high cure rates, yet still allows tissue sparing in delicate areas of the face for the best cosmetic outcome. Failure to treat actinic keratosis - or pre-cancerous lesions - increases the risk that these lesions will progress to SCC. In fact, about 5 to 10 percent of all actinic keratosis left untreated will progress to this type of cancer. However, it is possible to develop an SCC without having an actinic keratosis. SCC is the second most-common type of skin cancer. Fortunately, if caught early, it is easily removed and cured. However, it does have the potential to metastasize to other organs, and left untreated it can rapidly spread to the lymph nodes, lungs, and other organs, which can result in death. Sometimes these cancers grow very rapidly even within a matter of weeks. The treatment for these types of cancers is usually surgery. On the body, these cancers are usually removed with a standard surgical margin and sent to a pathologist who takes several slices of the specimen and looks to see if it involves the margin. This will usually result

in a cure more than 95 percent of the time. On the face in particular, these cancers (along with the other cancers mentioned) can spread underneath the skin along the different planes of the skin and muscle, and be completely invisible to the patient and the physician. Mohs Surgery is used to treat these types of cancer as well. Finally, I come to melanoma skin cancer. This is the Tyrannosaurus Rex of skin cancers, because if not caught early, it rapidly spreads throughout the body, particularly the lymph nodes, liver and brain. It is the most ruthless of the skin cancers (and of almost any cancer for that matter) as once it moves beyond the skin, it is almost impossible to stop. Melanoma responds very poorly to radiation and chemotherapy. Because of the need to diagnose these cancers early, it is important to know what to look for. Dermatologists often talk of the ABCD’s of melanoma (see below.) Remember, the radiation that causes skin cancer is completely invisible to our eyes, and it penetrates even the clouds, so it is damaging us even when it is cloudy outside. Sunscreen and protective clothing is our best defense. Most people do not apply enough sunscreen. If you are going to be outside, you would need to apply 1-ounce of sunscreen to adequately protect your body (about a quarter of the size of a regular bottle.) Also

The ABCD’s of Melanoma

• Does a mole have Asymmetry (does one side look different if you draw a line down the middle?) • Does a mole have irregular Borders? • Does a mole have different Colors? • Does the mole have a Diameter larger than an eraser head? If the answer to any of these questions is yes, then you should have it looked at by a dermatologist. This doesn’t necessarily mean it’s cancer, but it should be examined to rule it out. I would also add an E to this list referring to Everything else (Is the mole changing, growing, bleeding or hurting?) These would also represent warning signs that a spot needs to be checked. Remember these rules apply to melanoma, but any new growth on your skin that is not going away after several weeks should be checked to make sure it is not cancer, because there are many different types of skin cancer and they can all look different.

Close-up of actinic keratosis skin lesion

sunscreen lasts about two hours at best, so it needs to be reapplied every two hours. Finally, pick a sunscreen with at least an SPF of 45, that covers both UVA/UVB radiation. There was a study that said that for every inch of brim of hat around your head you wear, you decrease your chance of getting skin cancer on your face by 10 percent. Wear a hat, wear sunscreen, reapply and enjoy the life-giving sun while staying protected.

Dr. Joseph Gadzia, MD Joseph Gadzia, MD, completed medical school at the Medical Center of Delaware, and completed his training in dermatology at KU School of Medicine. He is a boardcertified dermatologist with the American Board of Dermatology. KMC Dermatology sees patients with skin conditions like acne, skin cancer, eczema, psoriasis, and more.

KMC Dermatology and MedSpa 2921 SW Wanamaker Dr. Topeka, Kansas 785-272-6860

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his week as I was driving the Kansas Turnpike, my eyes were drawn to the blackened fields along the highway. This charred grass had a strange beauty to it. I knew that this controlled burn was intentional and strategic from start to finish. There was a beginning and an end to this burning and that in a matter of days new green foliage would spring forth from this same ground. My other experience with burning was the uncontrolled burning that I witnessed as my husband incinerated a wood pile that blazed for hours and crept dangerously toward our home. Several long water hoses had to be used to contain that fire, but not without unintended damage to surrounding structures. Acute inflammation, like the controlled burn, is a normal process intended to be a short-term adaptive immune response to tissue injury or infection. It has a beginning and an end and resolves spontaneously once the work is done. It is protective, preventing spread of infection and damage to nearby tissues, removes damaged tissue and assists the body’s repair processes.

Chronic inflammation on the other hand (the wood pile experience) is triggered by cellular stress and dysfunction and ultimately threatens health. It affects millions of Americans many of whom endure daily pain; even when pain is not apparent. Millions more run the risk of serious diseases triggered by subclinical levels of chronic inflammation that are destructive. We know that as inflammation accumulates, aging accelerates (“inflammaging”), leading to disorders that cause premature death. Research has clearly demonstrated that inflammation is the underlying cause of most chronic diseases including heart disease, obesity, diabetes, cancer, dementia and depression.

A Flint Hills Prairie Fire

So what triggers the chronic inflammation that is plaguing our society? Sugar, refined carbohydrates, trans fats, excess Omega-6 fats in processed oils (soybean or corn oil), artificial sweeteners, hidden food allergies and sensitivities, chronic infections, imbalances in gut bacteria, environmental toxins, stress and a sedentary lifestyle all promote inflammation.

THE GOOD NEWS: You CAN know whether you are living in a state of chronic inflammation! A simple test called C-reactive Protein (CRP) is affordable and readily available. As a marker of inflammation high CRP levels may signal an increased risk for most degenerative disorders. Heavier people usually have higher CRP levels due to abdominal fat that produces substances that increase inflammation. Shedding this abdominal fat can lower the CRP and inflammation. If your CRP is elevated, you can take proactive steps to lower it, reducing your risk for these diseases. Your lifestyle has a direct effect on CRP levels: • A 2013 study found that ideal health behaviors such as diet and exercise lower CRP. • Eliminate white rice, white potatoes, white flour and wheat products; these foods will keep the fire of inflammation in full blaze. • Incorporating whole foods like dark green leafy vegetables, red and purple berries, sweet potatoes and raw nuts (almond, walnuts,) is a must. • Extra virgin olive oil and coconut oil contain antiinflammatory phytochemicals that effectively reduce inflammation. •Micronutrients like magnesium, vitamin D3, zinc and selenium also exert anti-inflammatory activity. Ground breaking research has revealed three natural ingredients that block inflammation at multiple stages

of the process thus inhibiting chronic inflammation at its root. Clinical trials demonstrate that curcumin, ginger and turmeric oil safely reduce both chronic pain and long term disease risk, sometimes in only a few weeks. Ask your doctor to test your hs-CRP (high sensitivity CRP). This newer test has a higher sensitivity and discriminates even very small increases in CRP, especially in the cardiovascular system. For the lowest risk of cardiovascular disease, men should have a hs-CRP level under 0.55 mg/L; women under 1.0 mg/L. Take charge of your health today; find out if you have chronic inflammation in your body and take the steps to put the fire out, prevent future disease and regain your health.

Rita C. Rodgers-Stanley, M.D. Dr. Stanley is a Board Certified Internist working at Midland Care Program of All-Inclusive Care for the Elderly. She incorporates principles of Functional Medicine, nutrition and supplementation in her practice. She is the Author of “Health, Hormones and Harmony: 7 Steps to Regain your Health and Vitality."

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x x x x


Wellness and exercise x Wellness and exercise x Wellness andxexercise Wellness and exercise programs programs programs programs ------------------------------------------------April 2015 • Page 13 Activities, cultural events x Activities, cultural events x Activities, cultural x Activities, events cultural events and trips and trips and trips and trips Educational seminars x Educational seminars x Educational seminars x Educational seminars A network of trusted x A network of trusted x A network ofxtrusted A network of trusted service providers service providers service providers service providers Transportation options x Transportation options x Transportation x Transportation options options Technology to keep you x Technology to keep you x Technology to x keep Technology you to keep you safe in your home safe in your home safe in your home safe in your home

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cery shopping, getting in and out of a chair or the of the chair that is even better (a lot of times there By Julie Schmanke bathtub, and climbing in and out of the car re- are not arms available like on public toilet seats… information, For membership information, For membership For information, membership information, Wellness DirectorFor at membership Brewster Place need I say more?) quire physical strength and endurance.


call 274-3303 today!

call 274-3303 today!

call 274-3303call today! 274-3303 today!

ey, I have a question for you! Do you It takes just a small amount of physical exertion If you find you are not motivated enough to do w w w . B r e w s t e r C o n n e cw t .w ow r g. B r e w s t e r C o n n e c tw. w o rwg. B r e w s w t ewr w C .oBnrne ewcstt. eorrCg o n n e c t . o r g have "Functional Fitness?" Are you everyday to get the physical gains you need to this on your own, I personal train people scratching your head and saying, "What complete your daily tasks. Begin by walking. I throughout the community for these same issues in the world is that?" think 10 minutes is a great start. You can do it in and you would be surprised how many seniors Functional Fitness is what you need to be able to perform everyday tasks. Many adults of advanc-

your home or outside (fresh air has additional reach out for help when it comes to physical conbenefits for the brain). Even if your house is ditioning. I'll leave you with this thought, "Exercise only on the days you eat!" small, just make laps till 10 min is up. The goal would be to work up to 20 minutes. You Julie Schmanke is the Wellness Director of Brewster can split the workout up and do 10 minutes in Place retirement community. She has a BA in physical the morning and 10 minutes in the afternoon. education from Washburn University. The benefits of splitting up your walking routine are the same as doing it all at the same time, and this will give you renewed vim and vigor to go that extra mile when Your connection to a more fulfilling life. doing daily tasks.

ing age express to me that they would like to stay in their homes as long as possible and I think that is a beautiful goal, but if they have allowed their physical condition to slip (maybe because of too much sitting), staying in their home may NOT be a reality for them. Some of the tasks they perform everyday such as getting the paper, walking to the mail box, gro-

Now let's address the strength issue, particularly strength in the quadriceps (the big muscles in the front of your thighs). These muscles help you get up and down and are crucial to your independent lifestyle. Try this: every time you are getting up from a chair, do it four times. Stand up, sit down, stand up, sit down. Get it? If you can do it without pushing on the arms

Get Connected to: x x x x x x

Wellness and exercise programs Activities, cultural events and trips Educational seminars A network of trusted service providers Transportation options Technology to keep you safe in your home

Ex p e ri en c e AL L t hat li f e and B r ewst e r P la c e h av e t o o f f e r .

For membership information, call 274-3303 today!

Page 14 • April 2015


This isn’t heaven, it just feels like it.

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our mom tells you, your doctors tell you, more and that’s the key. Choosing good water over coaches and trainers say it and you know it sodas, coffees, teas and dairy products is the means to be true. to stay hydrated, healthy and fit.

“Drink More Water!”

Topeka’s Own Water Store

We all need to drink more water!

Glenn and Sandra Sanders created Straight Water because they know that people want clean, healthy drinking water from a source they can trust. What makes their system so unique is that you can come in and watch the process right before your eyes while you’re filling up your bottles. "Ask for a tour. Ask questions! We love to talk water," Sandra exclaimed. "And we do our best to stay informed so that we can pass on current information to you. It is important to us that our customers are assured that they are getting the purest, freshest water available, as well as the type of personal service that puts people first."

The bad news is there is a silent and growing epidemic of chronic dehydration. Many suffer from it yet are unaware of the symptoms. Fatigue can be a major indicator of dehydration. Other symptoms may include digestive problems, urinary tract infections, high cholesterol and weight gain. Okay, so we’ve been told to drink more water. But we also need to be aware of the purity of the water we are drinking. Plain ol’ tap water straight out of the faucet just doesn’t cut it anymore. Most of our tap water is polluted with contaminants such as arsenic, aluminum, fluoride and pharmaceuticals to name a few. We’ve got to do better. There are a lot of choices out there like bottled water, distilled water, alkaline water, and vitamin water and the list goes on – but which one is best?

Glenn and Sandra will be celebrating their 11th year in business, April 20-25. So, if you’re ready to start drinking more water, this is the perfect time to come in. During this week, Straight Water is only 25 cents per gallon. You can BYOB (bring your own bottles) or you can purchase them at the store. Then, fill them up with the healthiest and best tasting water you’ve ever had, bar none!

Why Does Straight Water Taste So Good? Getting to the Gold A good sound choice is properly filtered water. This is where Straight Water can help you and your family make the right choice. At Straight Water, they use a comprehensive process of carbon filtration, reverse osmosis, ozonation, and ultra violet sterilization to ensure that the water your family consumes is as healthy as it can get. Not only does this process remove the natural contaminants, but also the chemicals that are added to tap water for the purpose of disinfection. The end result is the purest, freshest tasting, bacteria-free drinking water -- which means you’ll not only drink more but you’ll want to drink

“It tastes so fresh.” “It’s crystal clear.” "My kids love it and they’re drinking more water!” "These are just a few of the many comments we hear about Straight Water every day," Glenn stated. “ “The reason Straight Water taste so good is our process. Our system removes the contaminants that give tap water that awful smell and taste. Plus, we do something that no one else does locally – we treat the water with ozone. It's an amazing natural disinfectant, that not only gives the water a longer shelf life, but also a clear, refreshing flavor. Ozone is safe and is currently used in food processing and many other applications where disinfection needs to be compatible with the environment."

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Glenn and Sandra Sanders STRAIGHT WATER 785-273-3988 1023 SW Gage Blvd Topeka, KS 66604

What type of massage should I try?

Page 16 • April 2015



------------------------------------------------ Topeka Health & Wellness

s massage therapists, we are often asked what type of massage a client should try first. There are several massage modalities: Swedish Massage, Deep Tissue, Reflexology, Prenatal, Hot Stone and Raindrop Therapy just name a few.

Swedish Massage is where the therapist uses a three stroke method working toward the heart using effleurage, petrissage and tapotement to induce relaxation and to reduce stress. It helps to relieve muscles of built up lactic acid by increasing blood flow to the extremities and major muscle groups. Most clients tell us they feel like they are a “wet noodle” after a Swedish Massage. Deep Tissue Massage, while similar to Swedish massage, is used more to help chronic issues like neck pain, back pain and large leg muscle tightness. The therapist will use more pressure and the movement is slower than a Swedish Massage. While very effective, new clients often think Deep Tissue Massage is what they need only to find during the massage it is more than they can handle. It is important to communicate with your therapist before, during and after your appointment to ensure you are getting the most out of this technique. Sometimes, the “no pain, no gain” motto is not what a client needs. Reflexology can be used on the hands and the feet. The most common use of this technique is Foot Reflexology. The theory of reflexology is that there are areas in the feet that innervate with specific systems in the body and can affect physical changes in the body. It involves pressure being applied to the feet by the therapist’s thumb or finger. It induces relaxation throughout the body. After all, our feet do take a pounding every day. Remember, even though therapists do follow a chart for the different zones on the feet, we are not doctors

and cannot diagnose what is happening in your body based on how your feet feel. During a Prenatal Massage, we use the same techniques as Swedish Massage. There are certain areas around the toes and ankles that we avoid during pregnancy. Massage during pregnancy is a wonderful way to reduce stress and relieve tension on the weight bearing joints.

different massage techniques. If you are still unsure, the widely popular Swedish Massage may be the best to start off with and then try other techniques from there. Massage is beneficial for both men and women. We have clients from tween to in their 80-90’s. Many clients who were at first reluctant to receive a massage wondered why they waited so long to get one. Some people say they don’t have time. But isn’t taking care of yourself in this busy hectic world of ours important to keeping you healthy and happy? Taking an hour for yourself to relive you stress and tension will do wonders for you, no matter what technique you try.

Stay Healthy!

Hot Stone Massage is where heated lava stones are placed on the body as well as used to administer the massage itself. The heat of the stone helps to increase blood flow by causing the blood vessels to dilate. Hot Stone therapy can be used to alleviate chronic muscle issues and a can induce a very deep relaxation. If you are someone who is always cold, you will thoroughly enjoy a hot stone massage. And last, but not least, is Raindrop Therapy. This is a technique using 9 essential oils, layered and feathered along the spine, neck and feet and then having a warm moist towel placed on the back to help the oils sink in. It is used to help reduce pain and inflammation. It also increases relaxation and improves immune function. The use of aromatherapy helps to reduce stress and induce relaxation. If you enjoy aromatherapy, this technique is for you. I hope this helps answer some questions about

Robin B. Haag & Associates 785-234-1548 301 SW Gage Blvd., Suite 161 Topeka, KS 66606

Want to lose weight, look good and feel great?

Topeka Health & Wellness


ant to try something that will help you lose and maintain weight, increase your energy levels, build muscle, boost your metabolism, and much, much more?

------------------------------------------------- April 2015 • Page 17

Nutter Butter Shake


2 Scoops Cookies & Cream Formula 1 Healthy Meal 2 Scoops Protein Drink Mix

A local wellness coach trained in proper nutrition can help you shed unwanted pounds and achieve better health with easy-to-follow programs.

1 Tablespoon PB2 or Peanut Butter

½ tablespoon Sugar Free/Fat Free White Chocolate Pudding Mix

They can show you how a healthy balanced shake or smoothie will have you feeling great all day, and help you achieve your weight and nutrition goals. There are

½ tablespoon Sugar Free/Fat Free Cheesecake Pudding Mix

For best results, your regimen should also include proper amounts of sleep and an exercise program that’s right for your age, lifestyle and personal goals. It’s also important to stay hydrated, so drinking lots of water should be part of your plan.

Follow-up with your wellness coach is key to helping you stay focused, and answering any questions you may have.

Contact your wellness coach for a targeted nutrition program with personalized support, and get started today!

Mix with 8 oz. water (and ice if desired)

as in fruit and nuts, or a protein bar) this regimen can keep your metabolism burning calories and let you achieve good health on the go!

many delicious recipe options that will keep your routine from getting boring.

You can add berries, bananas, pineapple or other fruits to your shake to suit your taste preferences. Other ingredients you may consider are natural or organic peanut butter (or a powder substitute), fresh vegetables or honey. You can mix your shake with water or milk (skim milk is best.)

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

It’s important to eat something every 2-3 hours or so, and proper snacking can also keep you from bingeing on the wrong types of foods when you get hungry between meals. It’s important to always have the right kinds of snack foods on hand.

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

• • • • •

Weight Management Digestive Health Stress Management Heart Health Energy & Fitness

CAGE NUTRITION 785-215-8128 3720 SW 45th St. Topeka, KS 66610

(inside Berkshire Golf & Fitness)

Page 18 • April 2015


------------------------------------------------ Topeka Health & Wellness

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How to Discover Your Best Distance Topeka Health & Wellness


------------------------------------------------- April 2015 • Page 19

NCAA programs work with GO! Athletics and System Based Training ( in Philadelphia, where they analyze everything from blood lactate to heart rate to determine a runner's natural strengths and weaknesses. The main reason a high-level athlete will do this kind of testing is to help guide training and capitalize on their natural gifts.


sk two runners if they think a 5K or a half marathon is harder and you'll get two different answers.

Some runners can cruise at a moderate pace for miles, while others are better putting the pedal to the metal for a short period of time. When it comes to selecting your most successful race distance, you must consider physiological, psychological and environmental factors. Genetics endow some runners with a host of fast-twitch muscle fibers and others with a greater percentage of slow-twitch fibers. "From a genetic standpoint, we are stuck with what we got—that's why we have elites and the rest of us," says Philadelphia-based coach Cory Smith ( "With that being said, it is possible to alter how our genes are expressed through training to maximize our own unique athletic ability." While most runners know from experience which distances they have a knack for, physiological testing is also available. Many

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

"I think most runners intuitively know what their strengths and weaknesses are," Leiver says. "Do you love going out and ripping into a set of repeat 400s, but you're bored to tears by a tempo run? Then I would say you're going to be better suited for shorter races like 5Ks and 10Ks. Or do you love to rack up the miles on your long run, but doing speed work is like pulling teeth? Then I say, don't fight yourself and stick to the longer distances."

Your brain also plays a big role in determining which distances might be most fitting. Mindset, attitude and focus should all be considered when choosing what races to concentrate your efforts on. "Mentally, I think that people TM who are able to focus longer would be more suited for the longest distances," Smith says. & Advertising Consultants "Personally, I find the shorter distances Irene Haws to be more stimulatOwner/Designer ing." Since 1999 Carl Leivers, ( a USA Track and Field certified coach in Atlanta, says that mental engagement is paramount. Before steering his athletes toward certain distances, he always asks, "What do you have fun doing?"


785-249-1913 Graphic Services for Print, Advertising & Web Call today for a free estimate or to learn more about: Business Forms Design, Fillable PDF Forms, Poster & Banner Artwork, T-Shirt Design, Brochure and More. Ask me about building your company website. P.O. Box 2804 - Topeka KS 66601

Page 20 • April 2015


A 7-Minute Cardio Circuit That Transforms Your Body


any people believe that you have to spend 30 minutes to an hour on the elliptical or treadmill for a proper cardio workout. But if you're trying to burn fat, this approach might not help you reach your goal. To really test your muscles, cardio strength and mental stamina, a quick, short cardio circuit will help you burn more fat in less time. The best part: you can do this seven-minute workout anywhere.

especially for those with busy work and family schedules. Jumping rope with a lighter and heavier rope will provide a highcaloric burn in a short period of time. Superset each exercise with bodyweight movement to build muscle and boost your cardiovascular strength. Grab a heavy and light jump rope to complete this seven-minute cardio circuit indoors or outdoors. Repeat each round 2 to 4 times. What you need:

Combining bodyweight exercises with CrossropeTM is a convenient, quick way to burn calories,

One heavy jump rope One light jump rope

------------------------------------------------ Topeka Health & Wellness

Topeka Health & Wellness


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

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

Bring this ad in for your FREE Wellness Evaluation and a FREE Smoothie! Cage Nutrition 3720 SW 45th St. 215-8128 (New clients only)

Mon-Tue 7am-7pm Wed 7am-4pm; Thu 7am-2pm Fri 9am-1pm; Sat 9am-2pm

------------------------------------------------- April 2015 • Page 21

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------------------------------------------------ Topeka Health & Wellness

Free Summer Meals can Help Local Farmers AND Kids

The USDA Summer Food Service Program provides free meals and snacks to all chil-dren and teens (18 years and younger) dur¬ing the summer months. This program can help both hungry kids, and farmers in your community. The Summer Meals Program offers a unique opportunity for communi¬ties to purchase food from LOCAL farm-ers for the program during the summer months when farms are producing the most fruits and vegetables. The farmers are not required to keep lengthy paperwork, and neither are the meal site. Meal sites can be at a number of safe local places like schools, churches, parks, and community centers.

Free Summer Meal Program Details:

• Meals are FREE to children and teens ages 18 and younger who come to a summer meals site • Free summer meals will help families save money and stretch their already tight food budgets • Summer meals sites are at fun, safe places for kids and teens to be active and visit with friends • No application or proof of income Summer site information, including meals served, dates, and times of service will vary by location. Information on sites serving free meals will be available as the school year is ending and summer is

about to begin. To find Free Summer Meals Near you: • Call 2-1-1 or 1-866-3HUNGRY • Text ‘Food’ to 877-877 • Visit SFSPLocationsASP/SFSP/SFSP_Menus/ SFSP_Locations.asp. If you are interested in learning more about the summer food service program or learning about how your organization or community can participate in the Summer Food Service Program contact Kelly Chanay kcha¬ or Peggy McAdoo with KSDE, Child Nutri¬tion & Wellness (785-296-2276).

Chiropractic Care for Infants When you think about the benefits of chiropractic care, you probably don’t think about babies. But in many cases, a chiropractic check up can be just what an infant needs to eat or sleep better. During the birthing process, babies’ neck and back vertebrae can become misaligned as they are stretched and pushed out of the mother’s body. According to Chiropractic America, deliveries with ex-

tended “pushing” periods, as well as those assisted with forceps, are more likely to result in misalignments. In severe cases, these misalignments can affect the baby’s bodily systems, including the digestive system. Babies may not be able to digest breast milk or formula correctly, resulting in colic. Studies show that babies treated through chiropractic care experience fewer symptoms of colic and cry less frequently. In addition, chiropractic care can help prevent Sudden Infant Death Syndrome, earaches, and other serious conditions. Look for these signs in your infant to determine whether he could benefit from chiropractic care:

the back of his head.

If you notice any of these indicators, schedule an appointment with a chiropractor through your True Care Advantage plan. He or she will evaluate your infant to decide if misalign• Difficulty sleeping ments are present, and if chiropractic care would improve his overall well-being. This on his back kind of treatment can benefit your child for • Arching of the spine years to come.

• Sensitivity when touched on his neck or

Source: American Health Advantage

Diabetes: Type 1 vs. Type 2 Topeka Health & Wellness


-------------------------------------------------- April 2015 • Page 23


iabetes is a disease that affects a person’s inability to regulate his or her blood sugar levels. In a healthy person, the pancreas secretes a hormone known as insulin that helps transfer sugar from the blood into the cells, where it acts as an energy source. However, diabetes prevents this process from being successfully completed.

Beneath the umbrella term "diabetes" are two primary forms of the disease: type 1 and type 2. While they do share some similarities, there are enough differences between the two that the medical community considers them distinct from one another. Here is a look at both the traits they share in common as well as the aspects where they differ.

Similarities At the most general level, people with type 1 and type 2 diabetes share the same problem: an inability to regulate blood sugar levels in the body. However, the mechanism by which this happens varies between the two conditions. Additionally, both type 1 and type 2 diabetes share the same set of symptoms. These include excessive thirst, frequent urination, unexplained weight loss, tingling or numbness in the hands and legs, blurred vision, fatigue, and unusually itchy or dry skin. However, it’s also important to remember that in some cases, people with either type of diabetes may show only mild symptoms or no symptoms at all. Finally, treating both type 1 and type 2 diabetes is typically very similar. There are a number of medications available today to help manage symptoms, but insulin injections still remain one of the most widely used ways to address both forms.

Differences One of the first striking difference between type 1 and type 2 diabetes is their rate of prevalence. There are approximately 26 million Americans who currently live with diabetes, and among those almost 95% suffer from type 2—while only 5% (or about 1.3 million) have type 1. As mentioned earlier, the mechanism by which diabetes prevents the body from regulating blood sugar differs between type 1 and type 2. With type 1, the body’s immune system actually attacks the cells in the pancreas responsible for producing insulin. Researchers are still not entirely sure why this occurs, but they believe that it is largely based in genetics. On the other hand, people with type 2 diabetes are still capable of producing insulin. Rather, over time the insulin that they do produce becomes ineffective at regulating blood sugar, leading to a condition known as insulin resistance. These changes are not genetic but instead stem from lifestyle factors, such as a high-sugar diet. There are also differences in the average age of

people with both conditions. For many years, type 1 diabetes was also referred to as “juvenile diabetes” due to the fact that most people are diagnosed before the age of 20. Conversely, type 2 diabetes was referred to as “adult onset diabetes,” since it’s a disease that progresses over time and is normally not noticed until adulthood. However, these titles have become less useful over the years as rates of type 2 diabetes have skyrocketed among children. In 1994, only about 5% of diabetes cases in children were type 2, but by the 2000s, this number had jumped up to almost 20%. Despite this growth in childhood type 2 diabetes, the average age of diagnosis is still 45—much higher than that of type 1. Finally, treatment of these conditions in their early stages may be different. For people with type 1 diabetes, insulin injections are a necessity from diagnosis onwards. However, in its beginning, type 2 diabetes can be regulated with oral medication. Over time this medication normally becomes ineffective and patients must switch over to injections as well. Source: Alot Health Team

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Healthy Event Calendar for Greater Topeka To list an event in this calendar, email it to MEDICARE MONDAYS – First Monday of every month starting July 7, 1-3pm. Topeka and Shawnee County Public Library (Menninger Room 206), 1515 SW 10th. Senior health insurance counseling. For info: 5804545 or TRAIL LIFE & AMERICAN HERITAGE GIRLS TROUPS - Every Mon. 6pm, Cornerstone Community Church, 7620 SW 21st. Faith-based scouting programs are kids age

5-18. Register online at For info: 478-2929. THE FIRST PLACE 4 HEALTH PROGRAM – Mon., 6:30pm or Sat., 8am, Topeka First Assembly, 500 SW 27th St. This program points members to God’s strength & creates a compassionate support group that helps members stay accountable in a positive environment & delivers faith-based health & weight management instruction. To join or

start a new group, contact Jan Norris, 9720582 or or visit HEARTLAND HEALTHY NEIGHBORHOODS – 2nd Mon., 11:45am-1pm. Promoting neighborhood well-being by mobilizing people, ideas & resources. 2331365 CONTINUED ON NEXT PAGE


This summer, we’re uniting

50,000 RIDERS from across the country to ride


Topeka Health & Wellness


------------------------------------------------- April 2015 • Page 25 HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE LADIES’ EXERCISE- Tuesday evenings 7-8 pm & Friday mornings 8-9 am, First Baptist, 129 w 15th St., Lyndon. free active supportl: fat burning, strength, fitness. Contact Sheri 207-0380 or OPERATION BACKPACK – 1st Thurs., 6pm, Lyman Learning Center, Lyman and N. Kansas Ave. Volunteers gather to assemble Weekend Snack Sacks for low-income students. Sponsored by Topeka North Outreach. For info: 286-1370. TOPS (Taking Off Pounds Sensibly) -- Every Fri. 8:10 to 10:00 am at 3221 SW Burlingame Road. 845-8167. We're here for support for your weight loss journey. DOWNTOWN TOPEKA FARMERS MARKET - Saturday's Apr. 11 through Nov. 2, 7:30am-noon, 12th and Harrison. The open-air market is full of fresh fruits and vegetables, herbs, arts & crafts, flower, home-baked goods and more. SAFE STREETS COALITION MEETING – First Wed. of the month, 11:45am-1pm. Great Overland Station. For info: 266-4606 or CONTINUED ON NEXT PAGE

Page 26 • April 2015


------------------------------------------------ Topeka Health & Wellness HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE TOPEKA EASTER PARADE & OUTDOOR FUN FAIR – Apr. 4, 9am-3pm, Gage Park. Topeka’s second annual Easter parade will move around inside Gage Park at 10:30am. Family Fun Fair in & around Big Gage Shelter House will include vendor information booths, children’s games & activities, egg hunts, food, facepainting, and more between 9am & 3pm. Christian bands will perform nearby. For info:, or 640-6399. MEDICARE EDUCATIONAL SEMINAR – Apr. 8, 6:30pm. 2951 SW Woodside Dr. For info: Crystal 286-6402 ADVENTURE'S IN LEARNING- SPRING SESSION - Apr. 10, 17, 24 & May 1, 9am-12, First Baptist Church, 3033 SW MacVicar Ave. Shepherd's Center of Topeka's program for those over 55. Participants choose from four different classes on health, religion, news & current events, people & places, community, the arts, and library wisdom, offered at 9am. At 10:00 brunch is served. At 10:30, second class begins. At 11:30, participants choose between a musical performance in the sanctuary or exercise in the gym. For info: 2670248 MS WALK 2015 – Apr. 11, 7am. Lake Shawnee Shelter House 2 for registration and at Shelter House 1 for gathering and lunch and activities. There will be a short route 3.2 miles (5K) for those who want to run or walk. Silent auction, contests. SEVENTH ANNUAL HERITAGE CHRISTIAN 5K RUN/WALK AND PANCAKE FEED – Apr. 11, Crestview Community Ctr; Shunga Trail. Registration 8-8:45, 5k at 9, Fun Run at 9:10. $20 Registration includes tshirt and pancake feed ticket. Prizes for top three runners. $5 donation for pancake feed, 8:30-11.

Topeka Health & Wellness


TOPSoccer TRAINING - April 12, 19, 26th, TOPSoccer is a program for children with cognitive and physical disabilities to participate and learn the game of soccer. For info: 233-9700 BRIDGE2BRIDGE 5K – Apr. 18, 10am. $25 pre-registration before Apr. 17, 8am. $35 atevent registration, 9am.

RIBBON CUTTING CEREMONY - Apr 18, 11:30, 4829 NW 17th St. Ribbon cutting at 11:30. Other activities including appearances by Sporting KC & FC Kansas City players. For info: 233-9700 SPRING CLASSIC REGATTA - Apr. 25, Lake Shawnee. Topeka Rowing Association will be hosting the Lake Shawnee Spring Classic regatta. Teams and clubs from the Midwest will race on the 2K, 1K and 400 meter courses. Racing begins at 8:00 a.m. Topeka Rowing Association is open to the public ages 13 and older. For information on free Learn to Row classes please call Kathryn Hosfelt at (785) 221-1535 or Coach Bailey Atkinson at (785) 249-3690. CONTINUED ON NEXT PAGE

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Healthy Living Recipe for you and your family

Page 28 • April 2015


------------------------------------------------ Topeka Health & Wellness HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE ZUMBATHON - May 1, 6:30pm - 8:30pm, Our Lady of Guadalupe Church basement, 201 NE Chandler. Fundraiser to benefit Midland Care ( Hospice) Suggested donation $5. Vendors welcome: $10 - pay in advance thru Paypal: GLOBAL FOUNDATION FOR PEACE THROUGH SOCCER – May 2. Designed to help Hispanic-Latino youth in the inner city. Equipment and food provided. Free. For info and to sign up for the clinic or to volunteer:

7 TIPS FOR PREPARING FOR ALLERGY SEASON People with seasonal allergies often forget about their plight over the winter months. Before they can fully enjoy the spring and summer weather, nasal itching, runny nose, sneezing, stuffy nose, itchy and watery eyes zero in to spoil the fun. 1) Visit your doctor. Talk to your doctor about starting your allergy medications before the pollens and molds get underway. In the Midwest this is usually by March (earlier if warm weather begins in February). Nondrowsy antihistamines are preferred. Prescription nasal sprays (nasal steroids) have become key players in managing nasal allergies. They should also be started a 1-2 weeks before your pollen season begins. 2) Keep windows and doors shut at home. Your screens will not keep out those tiny pollens and molds that may find their way to your eyes and nose even while inside the house. Consider running the a/c earlier in the year if it gets stuffy. 3) Keep the car windows up. When in your car, keep your windows up. If you can adjust your vent to re-circulate inter-compartment air, do it! Sorry, this also means keeping the sunroof closed. 4) Time outdoor activities properly. Try to avoid outdoor activities in the early and mid-morning hours. Pollen counts tend to be higher in the morning.

5) Take your antihistamines. If yard work is unavoidable, take your antihistamine at least two hours before going out if it is a once or twice daily pill. Consider wearing a dust mask and glasses while working. Remove your clothing and take a shower immediately after going back in the house. 6) Know your allergens. If you have some allergy symptoms during winter months you are probably allergic to dust mite, pets or mold spores. Indoor environmental controls may help you during the outdoor allergy seasons by reducing your response to these indoor triggers over night. Sometimes indoor triggers are more of a problem when the outdoor allergens pick up (a process called priming). 7) Wash out your nose. Keep some nasal saline around to rinse out your nasal passages two or three times a day when allergy symptoms are more active. Many people have discovered that sinus drainage and congestion is greatly reduced by once or twice daily nasal rinses with saline. Consider seeing a board certified allergist if the above tips do not help. You need to identify specific allergy trigger factors and get advice on how to further reduce them. Your medications may also be adjusted to achieve better control. You may be a candidate for allergy shots if certain allergens cannot be avoided or if environmental controls and medications fail to work.

MARCH OF DIMES MARCH FOR BABIES - May 2, 11am-1pm, Kansas Statehouse, 300 SW 10th. Get fit while helping improve the lives of babies! Join family teams, company teams and people walking with friends for a great cause: to make a difference for families in our community. Participants will start at the Kansas State Capitol and take a stroll through downtown Topeka where business will be awaiting for special March of Dimes activities. Walk at 11am, Registration at 10am. ents/10280_3136333931.htm l 228-0084 CONTINUED ON NEXT PAGE

Topeka Health & Wellness


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T he T op eka Parade

Free t o the p ublic! Police K

Firetru 9 units a n cks wi ll be t d here


Fun Fair

Sat., April 4, 9 a.m. - 3 p.m. It all takes place inside Gage Park!

:30! 0 1 t a tarts marker s e d a Par route

e parad t viewing! r o f k Loo or bes signs f

Fun Fair open 9:00 am - 3:00 pm near Big Gage Shelterhouse! Praise Bands & Dance Troupes will perform! Craft stations, Facepainting, Easter Photos, Games & more! • Magician T.A. Hamilton performs live on stage! Food, drinks & snacks available! Easter Egg Hunts at 9:00 am & 1:00 pm in AnimalLand Playground! For booth & parade information: or Presented by

“Like” us on

Topeka Easter Parade & Family Fun Fair

Page 30 • April 2015


------------------------------------------------ Topeka Health & Wellness

HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE YOUTH FOR CHRIST GOLF CLASSIC May 4, 12:30 pm shotgun, Lake Shawnee Golf Course. Registration:11:30am. $100 per person for a 4-man team; includes lunch. Several sponsorship levels available. Awards follow tourney. Call 232-8296.

12:30 shotgun, Shawnee Country Club. 4 person scramble includes: Carts, Green fees, Prizes, Player gifts, Lunch, and Refreshments! $75/person, $300/team.

TIBA GOLF CHALLENGE - May 8, 1:00pm shotgun, Shawnee Country Club/GreatLife. Four-person scramble, registration at noon. $50 per player includes lunch, drinks, gift bag. Sponsorships available. Call 234-3235 or email

NATIONAL BIKE TO WORK WEEK - May 11th – 15th. May is National Bike Month.

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

viding o r p Now counts dis i-child lt for mu ilies! fam

NATIONAL BIKE TO SCHOOL DAY - May 6. May is National Bike Month.

SUPPORT GROUPS TOPEKA CELIAC SUPPORT GROUP 10:30-12:30, Sat. April 11, Pozez Education Center, 1505 SW 8th. For more info call 3790479

MIDLAND CARE GRIEF SUPPORT Groups: Building A, 200 SW Frazier Circle Every Mon., 4-5pm: 12 Week Adult Group for Recent Loss 1st and 3rd Thu., 10:30am & 5:30pm—Ongoing Adult Group 1st and 3rd Thu., 5:30pm: Ongoing Young Adult Group (4-18 years of age) For All Groups: Call for start dates and info packet. Group and individual grief support available upon request. For info: 785-2322044 ext.341 ABORTION RECOVERY SUPPORT GROUPS – A 12-step Restoring Joy recovery journey for women. Providing services for women & men who suffer from Post-Abortion Syndrome…we can help mend a broken


NAÙUKQÙconcernedÙ=>KQPÙPDAÙquality KBB NAÙUKQÙconcernedÙ=>KQPÙPDAÙquality K your your child’s child’s education? education? Visit V isit www.cpls www to schedule a Spring Preview Preview Day for y your our child and experience experience the differ difference ence at Cair Parav Paravel el Latin School!

Topeka Health & Wellness


------------------------------------------------- April 2015 • Page 31

heart! For info: Kay Lyn, 272-6212. AL-ANON FAMILY GROUPS – for friends & families of alcoholics. For info: 785-409-3072 or visit ALZHEIMER’S SUPPORT GROUPS – Monthly support group meetings for caregivers of individuals with Alzheimer’s disease or a related dementia. For info: Alzheimer’s Association, Heart of America Chapter, 271-1844 or email FRIENDS WITH M.S. – 3rd Mon., 6:30pm, Our Savior's Lutheran Church, 2021 SW 29th St. (Enter East door). A Multiple Sclerosis support group. Donna, 266-7383. OVEREATERS / UNDEREATERS ANONYMOUS: MON., 7pm – Westminister Presbyterian, south door, upstairs in Library; 233-6724. WED., 7pm – St. Francis Hospital meeting room 6, 2nd floor; 234-8020. SAT. - 9am – St. Francis Hospital meeting room 8, 2nd floor; 862-2326. For info: 357-8774; PROSTATE CANCER SUPPORT GROUP – 1st Thurs., 7pm, Saint Francis Hospital 2nd floor conf. room of the cancer unit. For info: 266-9533. NICOTINE ANONYMOUS – Every Fri., 6:30pm, Town & Country Christian Church Renaissance Room, 4925 SW 29th St., use west door cross red foot bridge. A fellowship of men & women helping each other to live free of nicotine. No fees. 402-321-486;

FREE Vision Screening Service Provided by the Kansas Lions Sight Foundation and the Lions Clubs of District 17-A

Target Area - children: 6 months to 6 years old Who can use this service? Any Daycare, Pre-school or School in District 17-A with children in the target area. What equipment is used? District 17-A (NE Kansas) has purchased 2 hand held auto-refactors from Pedia Vision. It does not touch the child and looks like a large SLR camera. Who does the screening? The screener is used by all of the Lions Clubs in District 17-A and the Lions members assist in the screening. How do I get the Screener scheduled? Contact your local Lions Club or e mail the Kansas Lions Sight Foundation coordinator Lion Vern Failor at or call 785-272 -6102.

Page 32 • April 2015


------------------------------------------------ Topeka Health & Wellness

Come to our Community Forum Monday, April 13 6:30-8:30 pm

Shawnee County Extension Office 1740 SW Western, Topeka, KS

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

Topeka Health & Wellness - 04-2015  
Topeka Health & Wellness - 04-2015  

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