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TOPEKA

AUGUST 2015

BACK TO SCHOOL www.TopekaHealthandWellness.com

Start the school year off right:

Check-ups and Immunizations

MAGAZINE

EE! E R FAKE ON T

Back to School Fitness for Parents Breastfeeding for Healthy Babies

Back to School Recipes

WHAT YOU NEED TO KNOW ABOUT VITAMIN D

See page 3 for information about front page photo

Planning for a Healthy Retirement


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Topeka Health & Wellness

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

2611 SW 17th St., Topeka, KS 66604

www.TopekaHealthandWellness.com PUBLISHER: Lee Hartman 785-640-6399 Lee@TopekaHealthandWellness.com SALES & MARKETING: Kevin Doel 785-554-5336 Kevin@TopekaHealthandWellness.com Topeka Health & Wellness is available at over 300 locations in the Greater Topeka area, including Hospitals, Medical Offices, Dental Offices, Spas, Fitness Centers, Restaurants, Coffeehouses, Groceries, Health Food Stores and other business & retail locations, including over 100 indoor & outdoor Display Racks. Advertisers are offered exclusive rights to write articles in their area of expertise, by doctors and other experts within their companies. Therefore our readers are being educated and informed by local experts, and can easily reach out to them for more information. Written marerials submitted become the property of Topeka Health & Wellness, and all content in print or online is for informational purposes only and is 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 reproduction of our print or online content without prior written consent is prohibited.

ON THE COVER:

It’s that time of year again when thousands of Topeka parents start preparing their kids for the school year to come. Back to school shopping, enrollment and check-ups with immunizations could make August a very expensive month for parents. This issue we focus on how to keep our kids, and ourselves, healthy as we send our kids back to school. Thanks to Topeka photographer Melody Heifner for once again contributing our cover photo. Look for her ad at the top of this page.

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Spiritual Wellness Page 4 • August 2015

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Back-to-School Nutrition

Empower Your Kids Through Better Food

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a reflection of how lost our American culture is related to understanding health and nutrition. Fortunately a few are pioneering the way to restoring health in our schools. In 1997, a study was done in Appleton, Wisconsin where a school completely changed their menu from standard American fare to fresh, organic foods. The school, Central Alternative High School, showed immediate improvement in test scores and behavior throughout the school. The story of the Appleton project has been documented on a short DVD, Impact of Fresh, Healthy Foods on Learning and Behavior.

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...know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God...

ugust is "back-toVAUGHN school" LAWRENCE month and that Owner, means back to the Spiritual Health school cafeteria. More and more parents are realiz- Designed for Health ing the critical link between what we eat and our overall health. Children who eat nutritious foods simply function better, do better in school, have better focus, have better behavior and are sick less often. The public school cafeteria Here is an excerpt from their website: certainly does not cater to good health and unfortunately, not much has changed over the last few Principal LuAnn Coenen is amazed at the change she decades in spite of mounds of research showing how has seen in her school. Each year principals are recritically important our food choices are to our health quired to file a report with the state of Wisconsin, detailing the number of students who have: dropped and well being. out, been expelled, been found using drugs, carrying For example, I decided to pull up the 2015 lunch cal- weapons or who have committed suicide. Since the endar for our local school district. Keep in mind this start of the program, she reported, the numbers in is a menu for elementary school children who are in every category have been "zero." the prime years of physical and mental growth and Mary Bruyette, a teacher at the high school, believes learning. Here is a sample of the food offered during "If you've been guzzling Mountain Dew and eating a typical week: chips and you're flying all over the place I don't think Biscuits & gravy, fruit juice, macaroni & cheese, fish you're going to pick up a whole lot in class." She resticks, pancake on a stick (really?), breakfast pizza, ports that the students are now calm and well betater tots, sweet bread, toasted cheese, chicken haved. "I don't have to deal with the daily discipline issues; that just isn't an issue here." nuggets. God designed the body to eat fruits, vegetables, whole grains, nuts, seeds and quality animal meat. This menu is full of processed man-made foods. The example I often use is to consider your family dog, cat or fish. What if you fed your pet the above menu? How long do you think your pet would survive? If we wouldn't do this to our animals, why would we ever feed this to our children?!!? This is the reason any decent cat or dog food must contain vitamins and minerals. This is

Can you imagine? A school where the grades are good, kids don't drop out and there are no behavior issues. It seems like a fantasy, but nutrition was the answer! Here are some tips for healthy back-toschool options: 1. Consider home-schooling. This puts you in control of your children's health and nutrition. 2. Pack a lunch. Give your children healthier options made from whole unprocessed foods…that actually taste good! Learning what healthy foods your child likes will hopefully prevent the infamous trading or throwing away of lunch items. 3. Call the school district. Are things ever going to change if parents don't cry out about this? By remaining silent you are allowing the government and the food industry to determine your children's future health. Children are our future. We are already seeing record levels of sickness and disease in our youth, and the biggest reason is poor nutrition. You have the opportunity to sow into your children and future generations through life giving foods provided by God.

–Vaughn Lawrence is a natural health care practitioner, herbalist and owner of Spirit of Health who lives by their motto: “We Love God. We Love People. We Love Health. www.spiritofhealthkc.com


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Back to School Fitness for Parents by William Lewis, Certified Personal Trainer

ority? Your body will thank you for it.

D

id someone say “back to school”? Unfortunately it’s that time of year again, and although it’s great to get the kids out of the house and back into the classroom, it’s also the time for schedule overload and countless afterschool activities. In your preparation of a brand new school year filled with extracurricular activities, make sure that everyone in the family is getting the necessary amount of exercise. It is recommended by the American Heart Association that kids get a minimum of 60 minutes of physical activity each day while adults get at least 30 minutes. This may sound overwhelming at first when you have to factor in a workout to an already hectic schedule, but with some planning and a positive mindset you will be well on your way to a happy, healthy and less stressful school year!

If you still have problems getting in a workout most days of the week, then consider hiring a personal trainer. Personal trainers motivate their clients and teach them the proper mechanics of exercises to ensure safety. Having a personal trainer holds you accountable because you know that you've scheduled a set time and day every week. Because working out with a personal trainer can get expensive, see if you can find someone who has a similar schedule as you and then the two of you can do small group training – which is less expensive and more fun!

periods then you will find yourself getting in 30 The dog days of summer are slowly coming to an minutes of exercise that day – it all adds up. end and the backpacks and school supplies are right around the corner. By planning, organizing and Exercise doesn’t have to be done just at the gym or club. Sometimes it’s most convenient to get your even mixing in a quick workout here and there, you heart rate up in the simplest of ways, such as by can be well on your way to a new way of life. Let doing a set of sit ups when you first get out of bed this school year be the year that your entire family Preparation and planning can be the difference be- in the morning, dancing during television com- makes a change to be more active and make exertween organization and chaos. When it comes to mercials, or by taking quick, brisk walking breaks cising a priority. exercising, that strategy shouldn’t be any different. throughout your day. Kids’ playtime and afterSource: wellbridge.com Making a weekly or monthly calendar of your work school practices are a great way to get in some carschedule, school functions, appointments and dio. For example, instead of sitting in the car or other responsibilities is a tangible source of plan- bleachers while your child is at football practice, try ning that the whole family can see. By doing this, jogging around the field during practice. You can For more inforyou can see when is the best time each day to fit in still pay attention, but you are also burning calomation about exercise. Even if you only have three 10-minute ries. fitness and exbreaks throughout the day to squeeze in a workout, ercise options it’s better than doing nothing or making up an ex- Another great way to stick to your workouts during cuse. After all, making excuses burns zero calories the back-to-school craze is to get your workout at GreatLife in per hour! Plus, if you add up those short workout clothing and shoes laid out and ready to go the Topeka, connight before. This saves you time and is an awesome tact: Karon Lee reminder before you leave the house to make sure at (785) 640you work out. You can also have a gym bag in the 6340. front seat of your vehicle as a constant reminder. Lastly, it’s important to make exercise your “me time.” Sometimes parents have their children in so many activities that they rarely take time out for themselves. This is why exercising is the perfect opportunity to focus on “you,” because it sends endorphins throughout the body while relieving stress. After all, you wouldn’t skip out on a massage, would you? So why not give exercise that same pri-

www.greatlifegolf.com


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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

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Start the school year off right

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Start the day with a nutritious breakfast

rom the dreaded shots to the joy of purchasing brand-new school supplies, the weeks leading up to the start of a school year come with a parental "to do" list. Here are some tasks you shouldn't forget. Immunizations

Children don't enjoy getting shots, but immunizations are important for their overall health. Some immunizations are required for attending school. Visit kdheks.gov and search for "Immunization Schedule" to find out what shots are required in Kansas. Immunizations are covered benefits in most health insurance plans and, in some cases, are available without you having to can strain the shoulders and neck. Ideally, chilpay any out-of-pocket costs. Your local health de- dren should carry no more than 15 percent of partment also is a great resource. their body weight in their back pack. Eye checks Share information with the school nurse Children with vision problems often don't know that they have a problem because they have learned to compensate. Poor eyesight can lead to poor performance in school. Have your child's vision screened by his doctor, especially if you notice him squinting or complaining of headaches.

If your child becomes sick or is injured at school, the nurse will be one of the first people providing care, so it is important that the nurse knows about your child's health, allergies and medications. Be sure to fill out any questionnaires that you receive. If your child needs to take medication during the day, you will work closely with the nurse to make sure he gets what he needs. Be sure to update your emergency contact information with the nurse or school office. Follow-up on screenings Know what health screenings are performed at your child's school, such as weight, hearing, scoliosis and color vision, and be sure to follow-up with your doctor as recommended. Send them to school well-rested

Pick the right back pack Back packs are a great way to carry books, supplies and so much more, but a poorly fitted or overloaded back pack can lead to bad posture, along with shoulder, neck and back pain. Choose one with a padded back and wide straps – and encourage her to wear the straps on both shoulders. Carrying a heavy back pack on just one shoulder

Those three "Rs" – reading, writing and arithmetic – are best learned after a good night's sleep. Without a good night's sleep – experts recommend 10-12 hours – children can have a tough time paying attention in school, and could become hyper or irritable. Start with a consistent bed time and enforce a "technology-free" hour before lights out – no TV, computers or mobile devices.

Breakfast truly is the most important meal of the day. The right breakfast can boost his concentration, attention span and memory. Serve him a breakfast rich in whole grains, fiber and protein, and low in added sugar. Find out if his school provides nutritious breakfast meals before the bell rings; if not, make sure to serve breakfast at home.

Would your school benefit from a Healthy Habits for Life grant? The Blue Cross and Blue Shield of Kansas Foundation is accepting applications through Oct. 9 for its Healthy Habits for Life grant program. School nurses, teachers and administrators are encouraged to apply for a grant up to $1,000 to fund an at-school program aimed at reducing cardiovascular risk, increasing physical activity or learning healthy eating habits. To learn more about the program and how to apply for a grant, visit bcbsks.com/foundation.


Healthy Back to School Recipes

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ealthy and tasty recipes are key to sticking with any good nutrition plan through the school year. Here are some fine examples!

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Apple Ladybug Treats

Easy Snack Wraps

More healthy tips

A healthy balanced shake or smoothie can also be used as a meal or snack substitute. Combined with proper snacking, including the right amounts of fiber and protein (such as in fruit and nuts, or a protein bar) this regimen can keep your metabolism burning calories and let you achieve weight management and general good health. 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. Staying hydrated is also important, so make sure to drink plenty of water.

So easy to make, these bite sized wraps filled with turkey, cream cheese and veggies are a great way to fill up an appetizer tray - and your hungry guests' bellies."

Ingredients

• 12 (10 inch) flour tortillas • 1 (8oz) package cream cheese • 1 head lettuce • 1 (6oz) package sliced deli-style turkey • 2 cups shredded carrots • 2 cups minced tomato

Red apples are decorated to look like lady bugs. This is a quick and fun snack that kids will enjoy making and eating. For once kids can play with their food!

Ingredients

• 2 red apples • 1/4 cup raisins • 1 tablespoon peanut butter • 8 thin pretzel sticks

Directions

Spread cream cheese evenly over the tortillas. Top the cream cheese with lettuce leaves. Arrange the turkey slices in even layers on top of the lettuce. Sprinkle the carrots and tomato over the turkey slices. Roll the tortillas into wraps. Cut the wraps diagonally into bite-sized pieces. Secure with toothpicks.

Slice apples in half from top to bottom and scoop out the cores using a knife or melon baller. If you have an apple corer, core them first, then slice. Place each apple half flat side down on a small plate. Dab peanut butter on to the back of the 'lady bug', then stick raisins onto the dabs for spots. Use this method to make eyes too. Stick one end of each pretzel stick into a raisin, then press the other end into the apples to make antennae.

Per serving: Calories: 65 kcal; Total Fat: 2.5g; Cholesterol: 5mg; Carbohydrates: 8.5g; Fiber: .7g; Sodium: 140mg; Protein: 2.1g

Per serving: Calories: 113 kcal; Fat: 2.3g; Cholesterol: 0mg; Sodium: 189mg; Carbohydrate: 23.2g; Fiber: 2.5g; Protein: 2.1g

Directions

Nutrition Information (Serves: 8)

Source: allrecipes.com

Regular consulting with your wellness coach can help you stay focused, and answer any questions you may have. For help with a targeted nutrition program with personalized support, contact your wellness coach today!

Nutrition Information

(Serves: 4)

Source: allrecipes.com

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

(inside Berkshire Golf & Fitness)


Get Connected to:

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

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

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Get Connected Getto: Connected to:

Wellness and exercise x Wellness and exercise x Wellness andxexercise Wellness and exercise programs programs programs programs Activities, cultural events x Activities, cultural events x Activities, cultural x events cultural www.TopekaHealthandWellness.com ------------------------------------------------ Activities, August 2015 •events Page 9 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

Planning for your retirement

n x pd eBriren ewst c e eAL r PLlat chat e h lav i f ee Ex and t opoefB rif reen ewst r .c e eAL r PL lat hat c e hliav f ee an Ex t opdoeB frifreen ewst r .c e eAL r PLlat hat c e hli avf ee an Ex tod poefBri f reen ewst r . c e eAL r Ex PLla p techat rie en h av lic fee AL and t oLotfBhat f er ewst r . li f e rand P la cBer ewst h av ee rt oP la o fcf e rh. av e t o o f f e r .

The other option …do nothing, and hope for the best. That isn’t a plan I would recomon, For membership information, membership information, For membership For information, membership information, mend. As for me, my bumper sticker reads, he task ofFor planning for retirement canFor be amembership information, Unfortunately is no crys-call 274-3303 today! call 274-3303daunting today! one. call 274-3303there today! call 274-3303call today! 274-3303 today! “I am spending my kid’s inheritance”. And I am spending it on a healthy, active retiretal ball we can look into in order to see the fuw o rwg. B r e wture s t e to r Cpredict o n n e cour t .wofuture r g. B r needs, w w e w s t etrends r C o ninn healthcare, 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 .ment o r g and when needed, the care and services I want, where I want them. Now I and how long we will actually live. But the unknown wonder if one of those kids would buy me future doesn’t have to bring a sense of fear and dread to lunch…..? us as we look down the road. Healthy, happy aging in this day and age is certainly an attainable goal with all Dennis is the Program Director of Live Well at the resources available. One of those resources is the Home by Brewster, an innovative lifecare memassistance of a financial planner to guide us through the bership program designed for active, healthy complex world of planning for our financial needs in adults who wish to remain in their homes as retirement. No matter the amount of savings you have, they age. Dennis has 23 years’ experience in a guide in this area is as necessary as a dentist! If you aging services and is a LeadingAge Leadership don’t currently have a financial advisor, ask friends and clude paying as you go, or innovative programs that fix Academy Fellow and a Certified Aging Services Professional. family who they use, why they chose that person and your costs and provide the care as you need it, thus pro- He holds a Master of Arts Degree from St. Louis University. their level of satisfaction. Finances can be a very per- tecting your hard earned savings. Talking with your fi- For more information about Live Well at Home by Brewster, sonal subject and you will need someone you can trust nancial advisor about innovative programs such as the please contact Dennis at 785—274-3394. and with whom you feel comfortable. new Continuing Care Retirement Community Financial planners have the knowledge and expertise to without Walls or Continuguide us through the complex world of saving, investing and providing some peace of mind for our financial fu- ing Care at Home may be a ture. As we plan for the latter years of life, it may be great option for you as you plan for future needs. Your connection to a more fulfilling life. helpful to ask ourselves some general questions: By Dennis Grindel

T

• What do I want my retirement to look like? • Where do I want to live? • How long do I want to continue working? • How much money will my retirement cost? • What support systems (people) do I have around me who will assist me? • When health care/services are needed how will I pay for them and who will provide these services? Bring these questions and possible answers to your financial advisor and discuss honestly how you can attain the goals you wish to set. Goals should be reasonable, obtainable, but also reflect your desire for happiness and peace of mind in your later years. Inevitably the topic of long term care will come up in this planning process. Long term care insurance is still available, but it is getting increasingly expensive and care should be taken when choosing a particular policy to ensure proper coverage. There are other options available, so be proactive in seeking out alternative ways of providing for your care. Options for long term care in-

Years ago I saw a bumper sticker that read, “Be Nice to Your Children, They Will Choose Your Nursing Home”. I don’t know about you, but I don’t want my kid’s deciding what I eat for lunch, much less choosing where I am going to spend my last days! So start the planning process, and don’t let fear of the unknown deter you from taking a hard look at your future. With the help of a financial planner and answering some questions honestly, we can all spend retirement doing the things we love and keeping worry about the future at arm’s length.

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! www.BrewsterConnect.org


Page 10 • August 2015 ---------------------------------------

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Can inflated praise be bad?

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Then, during an observation at their homes, the parents administered 12 timed math exercises to their child. Afterwards, the parents scored how well their child did on the tests. The sessions were videotaped, and the researchers were not in the room.

Triny Lindsay - CAGE Gymnastics, Owner

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n my experience, as a coach, genuine praise for effort is very much appreciated by children (and adults!). As a coach, I practice sandwiching a correction in between praise. "Good run! Can you keep your elbows in on the next one? You got it!" If effort was "good", not "great" - your words should reflect that. This helps the athlete gauge your level of expectation. If I tell a gymnast they are "awesome" every time they try a skill, I am setting the expectation that no matter the effort "I am awesome!" I want athletes to work hard for that "great job!" and when they hit it, I want it to feel fantastic so they are motivated to continuously up their effort. Inflated praise for children with low self-esteem may cause them to fear they will not be able to meet the high standards set for them

Parents and other adults heap the highest praise on children with low self-esteem who are most likely to actually be hurt by the compliments, finds a new study, which may have implications for youth sports parents of such children.[1] "We found that adults are especially inclined to give inflated praise to children with low self-esteem," said Eddie Brummelman, MS, a visiting scholar at The Ohio State University, doctoral student in psychology at Utrecht University in The Netherlands, and lead author of the study, which is slated to appear in the journal Psychological Science. "This inclination may backfire, however. We found that inflated praise decreases challenge-seeking in children with low self-esteem and has the opposite effect on children with high self-esteem." "Inflated praise contains an implicit demand for continued exceptional performance. When children are praised for doing 'incredibly' well, they might infer that they are expected to do incredibly well in the future," says Bremmelman. "Children with low self-esteem might fear that they will not be able to meet the high standards set for them, and therefore avoid challenges. By contrast, children with high self-esteem might see inflated praise as an encouragement, and seek challenges to display that they can meet the high standards set for them. "In the context of youth sports, parents, coaches, and

Watching the videotape, the researchers counted how many times the parent praised their child, and classified praise as inflated or non-inflated. The most common inflated praise statements included "You answered very fast!" and "Super good!" and "Fantastic!" The most common non-inflated praise statements included "You're good at this!" and "Well done!" Results showed that parents praised their children about 6 times during the session, and about 25 percent of the praise was inflated. other adults might be advised to resist the temptation to target inflated praise at children with low self-esteem and to target such praise at children with high self-esteem instead. When adults want to praise children with low self-esteem, they are advised to do so in a noninflated manner," Brummelman suggested.

Most importantly, parents gave more inflated praise to children with low self-esteem than they did to children with high self-esteem. 1. Jeff Grabmeier, "When Being Called 'Incredibly Good' Is Bad for Children. Newswise, January 2, 2014.

Youth sports parenting experts have long recommended that youth sports parents resist the urge to criticize their child's athletic performance, and praise their effort, not performance. While many studies have looked at how praise affects children, this is the first research to empirically examine the impact of inflated praise, said Brummelman. What exactly is inflated praise? For this research, it was small changes in the praise given to children, often involving just the addition of one additional word. Inflated praise included an adverb (such as "incredibly") or adjective (such as "perfect") signaling a very positive evaluation. For example, "you're good at this" was simple praise, while "you're incredibly good at this" was considered inflated praise. In one of three related studies, Brummelman and his colleagues found that adults gave twice as much inflated praise to children identified as having low self-esteem compared to those children with high self-esteem. In another study, 114 parents (88 percent mothers) participated with their child. Several days before the experiment, children completed a measure to determine their level of self-esteem.

Triny Lindsay

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


Topeka & Wellness ----------------------------------------www.TopekaHealthandWellness.com -----------------------------------------------April 2015&•Wellness Page 5 Page 12Health • August 2015 -------------------------------------www.TopekaHealthandWellness.com ------------------------------------------------Topeka Health Topeka Health & Wellness

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Call us at 785-783-8121 to schedule your free consultation or visit us online at www.NuSoundHearing.com

Donations made to the Starkey Hearing Foundation


What benefits can you expect from massage?

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assage is one of the oldest healing arts: Chinese records dating back 3,000 years document its use; the ancient Hindus, Persians and Egyptians applied forms of massage for many ailments; and Hippocrates wrote papers recommending the use of rubbing and friction for joint and circulatory problems. Today, the benefits of massage are varied and far-reaching. As an accepted part of many physical rehabilitation programs, massage therapy has also proven beneficial for many chronic conditions, including low back pain, arthritis, bursitis, fatigue, high blood pressure, diabetes, immunity suppression, infertility, smoking cessation, depression, and more. And, as many millions will attest, massage also helps relieve the stress and tension of everyday living that can lead to disease and illness.

The Benefits Of Massage What exactly are the benefits of receiving massage or bodywork treatments? Useful for all of the conditions listed below and more, massage can: • Alleviate low-back pain and improve range of motion. • Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays. • Ease medication dependence. • Enhance immunity by stimulating lymph flow— the body's natural defense system. • Exercise and stretch weak, tight, or atrophied muscles. • Help athletes of any level prepare for, and re cover from, strenuous workouts. • Improve the condition of the body's largest organ—the skin. • Increase joint flexibility. • Lessen depression and anxiety. • Promote tissue regeneration, reducing scar tissue and stretch marks. • Pump oxygen and nutrients into tissues and vital organs, improvingcirculation. • Reduce postsurgery adhesions and swelling. • Reduce spasms and cramping. • Relax and soften injured, tired, and overused muscles. • Release endorphins—amino acids that work as the body's natural painkiller. • Relieve migraine pain.

touch—which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units. Many hospitals are also incorporating on-site massage practitioners and even spas to treat postsurgery or pain patients as part of the recovery process.

A Powerful Ally There's no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen. Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into: • Decreased anxiety. • Enhanced sleep quality. • Greater energy. • Improved concentration. • Increased circulation. • Reduced fatigue. Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

Increase the Benefits with Frequent Visits Getting a massage can do you a world of good. And getting massage frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you'll be and how youthful you'll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn't mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs. Source: massagetherapy.com

Profound Effects In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage: • Arthritis sufferers note fewer aches and less stiffness and pain. • Asthmatic children show better pulmonary function and increased peak air flow. • Burn injury patients report reduced pain, itching, and anxiety. • High blood pressure patients demonstrate lower di astolic blood pressure, anxiety, and stress hormones. • Premenstrual syndrome sufferers have decreased water retention and cramping. • Preterm infants have improved weight gain. Research continues to show the enormous benefits of

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


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

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Stock up for convenient Back to School lunches Amber Groeling, RD, LD Registered Dietition

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Finally, as you are putting it all together make sure to be wise about condiments and dips. This can easily be the difference of 200 plus calories. For dips try mixing ranch dressing or mashed avocados into plain Greek yogurt; this works great as a sandwich spread too. Get creative with mustard, there are unique flavors like chipotle, stone-ground honey, and more. Mustard is a great low calorie sandwich topping. If choosing mayo, mix it with Greek yogurt, or choose one with less calories.

t’s back to school time; a great time to stock up and organize the fridge! Here are some tips to making a healthy lunch as easy as 1-2-3!

First, plan to fill half your plate with fruits and veggies. Pre-washed and pre-cut vegetables and fruit are convenient and all kinds fit, but be sure to avoid added sugar. Try stocking up on these longer-lasting fruits and vegetables that are portable too! • Zucchini—cut into carrot size sticks, mild flavor making them a great choice for kids • Mini Sweet Peppers—sweet, crunchy, portable, colorful…what more could you ask? • Carrots & Celery—crowd pleasing classics • Cherry Tomatoes – leave at room temperature for maximum flavor • Cucumbers – crunchy and long-lasting • Melon – cut melon will last a week in the fridge • Apples – whole apples will last up to 30 days, once cut they are best eaten in 1-2 days • Bananas – economical and popular choice • Mandarin/Clementine – easy to peel and extra sweet

Second, stock up on whole grain options. When reading labels be sure the first ingredient is whole and enriched. Whole grains contain more fiber and antioxidants than their enriched counterparts. Try these nutritious choices: • Whole-grain crackers – make your own “lunchable” by using less processed ingredients • Flatout® Wraps – many choices, kid-friendly taste • Whole grain bread – look for ones with more fiber and less additives • Thin buns – many varieties available to help with portion control • English muffins – good when you need something different

If you need more ideas for putting together a balanced lunch be sure to call Amber Groeling, RD, LD, at 785-272-1763. The information is not intended as medical advice. Please consult a medical professional for individual advice.

Third, pack a protein. Protein can increase alertness and prevent the afternoon slump. Aim to get 20 grams of protein into your lunch box. Top high-protein picks include: • Shredded chicken/pork/beef/turkey – cook extra meat to shred for wraps and sand wiches, this gives you more protein and less additives than deli meat • Deli Meat – choose lower sodium, higher protein options. DiLusso from the Hy-Vee deli offers many lower sodium options • String cheese – string cheese gives you the most protein, for the least amount of calories • Canned tuna or salmon – a great way to get in health-promoting omega-3 fats • Beans – while not as high in protein, they are loaded with filling fiber • Nuts – more of a healthy fat, than a protein choice nuts are still a nutritious component to a healthy lunch

Amber Groeling, RD, LD Registered Dietitian 785-272-1763 amber.groeling@hy-vee.com

2951 SW Wanamaker Rd. Topeka, KS 66614


RISE…DON’T FALL: KNOW YOUR VITAMIN D LEVEL

Page 16 • August 2015

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t Midland Care PACE program, I have the privilege of working with a great team of professionals caring for the frail, elderly in this community. Our goal is to keep them independent and able to remain in the community. On a daily basis and even with our best efforts we are faced with the reality that someone is going to fall and worst case scenario, fall and fracture a bone. A fractured hip in the elderly can be a life changer! Aging, even in healthy elderly people, is accompanied by a reduction in muscle mass and muscle strength. The gradual loss of muscle strength at some point can result in functional impairment and the need for assistance in the performance Rita C. Rodgers-Stanley, M.D. of daily activities. Therefore, the preservation of muscle strength in the elderly is of major importance. Fortunately there is evidence that age related loss of muscle strength with functional impairment is not inevitable and can be effected by the use of vitamin D. Calcium absorption, healthy bone density, muscle strength and physical function all require adequate vitamin D levels! Vitamin D is actually a powerful steroid hormone precursor produced by the skin in response to UVB radiation from the sun. For Topekans, this effective UVB light is only available for 4-6 months out of the year (MayOct). Vitamin D influences an estimated 3000 genes in the body making it crucial for maintaining good health. It is not found in most foods but influences virtually every cell in your body. Nearly 70% of Americans have unhealthy levels of vitamin D (less than 50 ng/ml) which increases risk of chronic disease such as osteoporosis, cardiovascular disease, depression, breast, colon, ovarian and prostate cancer, multiple sclerosis and other autoimmune diseases, as well as infectious diseases.. Vitamin D has a huge impact on the health and function of all of our cells: • It aids in absorption of calcium, helping to form and maintain strong bones • It has anti-cancer benefits by reducing cellular growth

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and improving cell differentiation • It binds to 100’s of receptors all over the body, sending messages to our genes; this controls many different function throughout the body • It is required for nerve, muscle and immune system function According to researchers, Vitamin D deficiency has been reported to affect predominantly the weight-bearing antigravity muscles of the lower limb, which are necessary for postural balance and walking. There is a significant correlation between serum vitamin D concentration and the occurrence of falls in elderly people. In one study, supplementation for 8 weeks with vitamin D and calcium in 148 elderly women with a serum D3 level of less than 50 nmol/L resulted in a decrease in body sway and fewer falls per subject over 1 year of follow-up as compared with calcium therapy alone. The American Geriatrics Society (AGS) has issued a consensus statement for primary healthcare providers regarding the role of vitamin D in reducing the risks for falls and fractures in elderly patients. The statement is based on recent research evidence and input from several medical organizations. "For the population of older adults, a total average daily intake of vitamin D from all sources (diet, supplement, and sunlight) of 4000 IU will ensure that 90% of the population will achieve serum 25(OH)D levels of 30 ng/mL….this is the serum level that will maximize the protection from falls and fractures that vitamin D can provide," Dr. Judge continued. "The Institute of Medicine (IOM) determined that a 4000 IU daily supplement is safe and can be given without risk of toxicity."

bit red (called 1 minimum erythemal dose) produces the equivalent of 10,000 to 25,000 international units (IU) of vitamin D in our bodies! • A safe starting dose of Vitamin D3 for most adults is 5,000 IU a day. There is virtually no danger of toxicity at this safe level. Make sure you are taking Vitamin D3 (and not D2). While you are taking Vitamin D3 you should also take Vitamin K2 which helps move calcium into the bones and not into blood vessels and soft tissues. Visit GrassrootsHealth.net for the most current vitamin D information and for a chart that suggests how much vitamin D3 to take in order to achieve optimal levels based on your starting level. Your life and health depends on it! Dr. Stanley is a Board Certified Internist working at Midland Care PACE Program. 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"

While this article focused on preserving the muscle strength and reducing falls in the elderly, the following recommendations for testing and supplementation are relevant to younger adults as well to maintain muscle and bone strength as well as for prevention of chronic disease. • Ask your doctor to do a 25 hydroxy vitamin D level at least 2 times a year, in the summer and winter. Request the exact number (not just “its normal”). If it is less than 50 ng/ml, consider sensible sun exposure and supplementation. • 80 to 100 percent of the vitamin D we need comes from the sun. The sun exposure that makes our skin a

(785) 232-2044

(800) 491-3691

www.MidlandCare.org


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Breastfeeding for Healthy Babies

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By Miranda Ericsson Kendall. Every year around 2,400 babies are born in Shawnee County. About 20 of them do not live to celebrate their first birthdays. It’s a sobering statistic, and one that the Healthy Babies Workgroup of Heartland Healthy Neighborhoods is working to change. The 2015 Community Health Improvement Plan identifies the reduction of the infant mortality rate in Shawnee County as a priority focus. The strategy to reach that goal includes increasing the number of breastfed babies and the length of time that babies are breastfed. For moms who can choose to breastfeed, the payoff is tremendous. Breastmilk's disease-fighting antibodies help protect babies from germs and illness, so babies have a reduced risk of asthma, ear infections, and more. Plus, breastmilk is easier for babies to digest, and breastfeeding saves families money. Moms are more likely to breastfeed when it fits into their lives, so removing barriers to nursing and pumping is important.

Target’s New Breastfeeding Policy Target is training their employees to follow a new breastfeeding policy. Here’s the policy: Guests may openly breastfeed in our stores or ask where they can go to breastfeed their child. When this happens, remember these points: • Target’s policy supports breastfeeding in any area of our stores, including our fitting rooms, even if others are waiting • If you see a guest breastfeeding in our stores, do not approach her • If she approaches and asks you for a location to breastfeed, offer the fitting room (do not offer the restroom as an option) Supporting businesses that have a breastfeeding policy is a great way that you can help support women that breastfeed.

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Barrier: UNCERTAINTY As a new mom, I wasn’t sure if I was allowed to breastfeed in public places, because I had rarely noticed other women nursing out in the open. A nurse at the breastfeeding clinic responded to my question by giving me a card with the Kansas Public Breastfeeding law printed on it. I was empowered by my “license to breastfeed:” 65-1,248. Breastfeeding; where. (a) Breast milk is widely acknowledged to be the most complete form of nutrition for infants, with a range of benefits for infant’s health, growth, immunity and development and has also been shown to improve maternal health and bonding in addition to contributing to society at large through economic and environmental gains, it is therefore the public policy of Kansas that a mother’s choice to breastfeed should be supported and encouraged to the greatest extent possible. (b) A mother may breastfeed in any place she has a right to be. Yeah, that’s right! A nursing mom can feed her baby anywhere that she has a right to be. It feels like nursing in public is still taboo; it makes some people feel awkward. A cultural shift towards a more relaxed attitude will take time, but we can all do our part to stand up for nursing moms and to lead by calm example. Barrier: PRIVACY That said, a woman is much more likely to breastfeed if she isn’t challenged or made to feel uncomfortable, so a very real barrier to breastfeeding is lack of privacy. Some women need privacy to feel comfortable, and it’s necessary to successfully pump. We can all support nursing moms by supporting businesses and organizations that make it easier for women to nurse comfortably. Topeka’s West Ridge Mall features designated nursing rooms that give moms a clean, quiet space to nurse or pump. The Kansas Children’s Discovery Center offers a big, soft chair in a family restroom, and Trampolazerrockball Park offers a separate area with a comfy chair in its ladies room. Target recently updated their store policy to give nursing moms priority access to fitting rooms, and initiated training that reminds employees that moms can nurse

their babies anywhere in the store. Barrier: SUPPORT Think about how you can support nursing moms. Know someone who’s expecting or currently breastfeeding their baby? Here are some ideas for providing support: • A gift card for a good nursing bra. Check before you buy the gift card to make sure that the retailer offers a good selection of items for nursing moms. • For a mom who’s headed back to work, a nice photo of baby can make pumping easier. • Spend some time gathering resources for a new mom. Find out where the best nursing spots are and check them out first-hand so that you can give her the scoop. • Gather information on breastfeeding support groups to share. And, encouragement is absolutely free and only takes a second. If you know a mom who has chosen to breastfeed, cheer her on!

CONTACT: Lissa Staley Heartland Healthy Neighborhoods estaley@tscpl.org heartlandhealthyneighborhoods.org


11 Ways to Get Kids in Shape for School Page 18 • August 2015

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s the new school year starts and you're busy buying notebooks, backpacks, and clothes for your children, don't forget that what also should be high on your list is preparing your kids for that schoolyard kickball game.

Parents often struggle with which type of sport or exercise, and how much, is right for their kids. However, equally important to consider is getting them in shape with a general conditioning program to ensure safety and better performance. The conditioning program should include a balance of cardiovascular endurance (aerobic activity), flexibility, and muscular strength, and should be adapted to fit your child's needs. To complete the program, be sure to work on each of the following fitness components:

Cardiovascular Training It is vital to keep kids in shape for sports by making sure they're doing aerobic activities like walking, running, and swimming. Ideally, children (like adults) should be doing at least 30 minutes a day of a moderately intense physical activity. Those who are already more active may benefit from more vigorous exercise. The aerobic training should be strenuous enough for them to breathe harder without making them gasp for air or stop exercising. Because children of various ages and stages of development differ in attention spans and physical abilities, you should let them gradually build up to this recommendation. Younger children may need to exercise in short,

stop-and-go rounds similar to those that happen naturally in most sports activities.

Strength Training Stronger muscles help kids improve their performance and protect them from injury. To strengthen muscles, kids need to do exercises that make the muscles contract by means of resistance. These types of exercises include weight-training or "body-weight" exercises such as push-ups, sit-ups, pull-ups, and tug-of-war. Under the supervision of a trained adult, children can participate in a strength training program several days a week. Check with your child's doctor about what specific exercises are appropriate for your child.

Flexibility Training Though most kids are pretty flexible, they should still stretch before and after sports or fitness activities to prevent injury. The best time to stretch is the cool-down period, after the kids have gradually slowed down at the end of their activity. During the cool-down they should stretch every major muscle group - in particular, those they used most for the exercise. They should hold each stretch for 15 to 20 seconds. Stretching can also be done during a warm-up period before your kids play. The warm-up should include large movements that loosen and limber the body, as well as light stretches that are held for about eight seconds. Children should focus on the muscles they will use the most during the activity.

Many parents encourage their children to join sports teams that mean a heavy time commitment, and some children participate in several sports. While playing sports has many benefits, an overload can lead to a greater risk of injuries. Making sure your kids are prepared is one way to keep the crutches and casts away. Exercise keeps children's bodies and minds healthy. But being prepared with physical conditioning makes it safer and more enjoyable. Remember the following tips to keep them from developing sports injuries: • Make sure your children have a thorough physical exam before entering a fitness program. • Determine their appropriate levels of participation in sports and other physical activities. • Make sure that they wear appropriate shoes, cloth ing, and protective gear. • Have them drink plenty of fluids -- mainly water, avoiding drinks high in caffeine -- before, during, and after exercise. • Adjust their activities to suit the temperature and humidity where they will train or play (ideally, mod erate temperature with low humidity). • Make sure they warm up and cool down. • Instruct them to breathe properly during exercises, exhaling on exertion rather than holding their breath. • Encourage them to gradually increase the intensity, duration, or frequency of exercise. • Make sure they take a few days off to rest their mus cles if they are sore as a result of training or play. If the soreness does not go away or lessen over several days, seek the advice of a physician or therapist. • Re-evaluate the amount or level at which they are participating, and consider reducing the level if they are continually experiencing soreness and fatigue. • Have them immediately stop exercising or playing if they feel or appear to be dizzy, light-headed, nau seous, or in pain. Source: webmd.com


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Top 5 Ways to Stay Safe During Summer Travels By Sylvia Anderson, Insiders Health

and the travel agent is warning you to protect you. If they specifummer is upon us and everyone is turning ically mention a few areas to out in droves at the beaches, parks and tourist avoid at all costs, don’t do the opattractions. Whether you are traveling to a posite and explore that area! Even local beach, across the country, or around the world, if you’re a fairly savvy traveler and it might be easy to neglect your safety because of all like the thrill of “adventure,” your the distractions. But we want you to be safe! Here are safety is never guaranteed. the top five ways to stay safe during your summer Pack Lightly travels and beyond.

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This tip applies to travelers of any sort: beach goers, cross-country Using the right luggage equipment can prevent many explorers and worldwide travelers different mishaps, but requires a little planning ahead. should always travel light. Not If you must bring a laptop and know that you’ll use only will it save you a bundle at public transportation such as buses or trolleys, con- the airport by avoiding extra bag sider buying a messenger-style laptop bag and keep fees, but it will also make it easy it close by your side the enter time. Too often are lap- to keep everything close and ortops stolen because the victim leaves the laptop bag ganized, and lessens the chances of work and planning, for certain. But wouldn’t you on the chair next to them, thus prone to being taken of losing an item or forgetting it at the hotel. Only rather be prepared and have an issue-free trip? by passing thieves. If you are flying by plane, keep a bring what you need, not what you want. (I’m still small carry-on bag that you won’t need to stash in the working on this one!). Source: insidershealth.com overhead, and keep excess bags, backpacks and other Consider Insurance luggage to a minimum. Use the Right Luggage Equipment

Travel insurance is a bit like extended warranties and equipment insurance for electronics products, or any other product for that matter. You tend to ask Call Your Bank yourself “Do I really need Before traveling to another country, or even another this?” It may always seem state, you should definitely give your bank a call and like you won’t actually use inform them of your plans. With all the identity theft it, but the peace of mind that seems to be running rampant these days, your can be helpful. Certain bank might freeze all of your assets if they see a large credit cards include insuramount of money spent in a foreign location. Not the ance against accidents, lost best situation to be in if you are away from home! Be- items or damage while you lieve me on this one – I’ve learned my lesson . . . un- are traveling. You should fortunately the hard way. consider the insurance option if you are staying for Listen to your Travel Agent or Tour Guide an extended period of This is especially true if you are going somewhere that time, or if you are bringing is known for “danger,” such as Jamaica or Mexico. If valuable items with you your travel agent or tour guide tells you to stay within such as your laptop or the resort at all times and only leave to visit designated camera. areas, please listen to him or her. Oftentimes, these countries have several areas with a high crime rate, These tips can entail a bit Also, make sure you are using luggage that is easy to carry, or that won’t cause any sort of back (or other) injury. You want to be able to enjoy your trip, not spend it in pain!

Bike for Bike Bike Discounts for for Discounts Discounts

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Avoiding the Perils of the Summer Heat

Page 20 • August 2015

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By Sylvia Anderson, Insiders Health

side of a car can quickly reach 125 degrees within ith what seems to be one of the minutes. To make matters hottest and muggiest summers in worse, a child’s body temrecent memory, being aware of the perature can rise 3-5 times dangers surrounding excessive heat might actu- faster than adults, making ally save your life. In addition to the deadly heat them even more susceptible waves across the country that have claimed to rapidly changing temperhundreds of lives already, there are many other atures. If you see a child or ways the heat can be dangerous. Here are a few pet locked in a car and you things to look out for this summer. can’t free them, call 911 as soon as possible.

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Exercise with Caution

harmful UV rays. Ultraviolet A rays (UVA) are a product not just of direct sun but of all natural light, capable of reaching the skin through glass, clouds and smog. Use plenty of sunscreen during the summertime, even on a seemingly overcast day.

Patients with mental illnesses are also more susWhile the heat shouldn’t cause you to com- ceptible to heat-related health problems and pletely eliminate your exercise routine, you may death, for a number of reasons. For one, many have to modify a few things. Avoid working out medications make them more prone to heat in direct sunlight, and if possible, try to exercise stroke, and a prolonged exposure to heat could Source: insidershealth.com in the early morning or late evening when the result in medication toxicity. If you have a loved one in a live-in mental temperatures are cooler. care facility, be extra Stay Hydrated – But Drink the Right Stuff cautious. Patients TM This might seem obvious, but if you feel your- may not have air conself overheating, sweating excessively, or just ex- ditioners in their hausted from the heat, you are probably rooms, and without dehydrated and need to drink fluids. Drinking proper supervision & Advertising Consultants plenty of fluids is important to staying hydrated might not drink and allowing your body’s cooling process to enough fluids to stay Irene Haws work correctly; but what you drink can have a properly hydrated. Owner/Designer large impact on just how hydrated you will be. Wear Sunscreen – Since 1999 While a deliciously cold iced coffee may sound Even on Cloudy Days fabulous and refreshing during a long summer day, coffee can be very dehydrating . . . just like You don’t have to be at any other drink containing caffeine, alcohol or a beach to get sunGraphic Services for Print, Advertising & Web sugar. Instead, reach for sports drinks that con- burned. In fact, the sky doesn’t even have tain plenty of electrolytes, or the tried and true to be clear and sunny Call today for a free estimate or to learn more about: plain old water. for you to be affected. Children and Mentally Disabled Beware Many serious burns Business Forms Design, Fillable PDF Forms, Poster & have occurred on Each year, close to 50 children lose their lives Banner Artwork, T-Shirt Design, Brochure and More. because they were left unsupervised in a vehi- cloudy days, because Ask me about building your company website. cle. Even if you are just “going to be right people believe the back” and are sure you won’t take long, think misconception that idesignGS.com the clouds protect twice before leaving your child in the car. Even P.O. Box 2804 - Topeka KS 66601 with the windows cracked, the temperature in- against the sun’s

785-249-1913


What to Plant in Your Fall Vegetable Garden Topeka Health & Wellness

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t hardly seems logical to discuss Fall planting when Summer is just getting underway, but it’s the right time to begin your plans for an autumn garden. Ideally gardeners should start preparing for fall right around the summer solstice, if not before if you live in an area with a short growing season. In most areas planting should take place from July through August to allow for plenty of time for seeds and plants to grow and mature before the first autumn freeze.

The average date of the first killing frost in your area is the most important thing to know when it comes to fall vegetable gardening. Your local garden center is a good source of information for this date. To determine when to start planting, find out the number of days to maturity for the vegetable. Next, count back the number of days from the first average frost date. Some people add a week or so to allow for a few extra days to harvest the produce once it’s mature. You will find maturity information on seed packets and some plant labels. Most everything you plant in spring you can grow in your fall garden, too. These are cool season plants, meaning they will tolerate a light frost, thrive in short daylight hours and

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perform best with mild temperatures. Some vegetables even taste better when nipped by a light frost.

10 Plants for Your Fall Vegetable Garden Broccoli - Broccoli seedlings should be planted 10 weeks before the first frost date in your area. This means planting them during the last hot summer days so it's important to mulch around them to help keep the ground cool and moist. Feed the plants 3 weeks after transplanting into the garden. Use a low nitrogen fertilizer. 70 days to maturity. Brussels Sprouts – Brussels sprouts are ideal for fall gardens because they really taste best when allowed to mature in cool weather. In my midSouth garden, summer comes too quickly to grow them in the spring garden. Set the plants out in midsummer. It will take about 3 months before the sprouts appear. They are ready for harvest when they are firm and green. 90 days to maturity. Cabbage – Plant seedlings 6 to 8 weeks before the first frost. If the heat of summer is still intense when it's time to plant in your area, give the young plants protection from sun. Cabbages are heavy feeders that require fertile soil rich in organic matter and consistent moisture. 70 days to maturity. Cauliflower - Plant seedlings 6 to 8 weeks before the first frost. Cauliflower can be tricky to grow. Rich soil and consistent watering are the keys. Fluctuations in temperature, moisture and nutrients can cause the plant to "button" or produce small, undersized heads. Blanch the heads by tying the outer leaves together over the heads when they are about 2 to 3 inches across. This keeps them from turning green and becoming bitter. 60 days to maturity.

Kohlrabi - Kohlrabi is a member of cabbage family, but it looks and tastes similar to a turnip. The bulbous edible portion grows just above the soil line. Shade young plants from summer sun. 40 to 60 days to maturity depending on variety.

Lettuce – Sow seeds in late summer. Provide the seedlings with consistent moisture and shade from the afternoon sun. 45 to 60 days to harvest depending on type and variety. Mustard Greens – Mustard Greens – Sow seeds 6 weeks before the first frost. Seeds will germinate in soil that is 45 to 85 degrees F. Keep the soil consistently moist to encourage rapid growth and tender greens. 45 days to maturity. Radish – Sow seeds for radishes 4 weeks before the first frost. Winter varieties such as China Rose, mature slower, grow larger and store longer. They should be sown about 6 weeks before the first frost. Sow the seeds evenly so you don't have to thin them. No feeding necessary, but soil should be fertile and well drained. They are quick to mature so check them regularly. They are ready to harvest as soon as they are of edible size. 25 to 50 days to maturity depending on variety. Rutabaga – Sow seeds 12 weeks before the first frost. In regions where summer is long and hot, wait to sow seeds until night time temperatures are consistently around 50 to 60 degrees F. Rutabagas are a cross between cabbage and turnip. Although they are suitable for early spring gardens, they seem to have the best flavor when grown in fall. Keep the soil consistently moist to prevent roots from forking. 90 days to maturity. Spinach – Sow seeds 5 weeks before first frost date. The short days and cool, moist weather of fall is even better for spinach than spring. An established spinach crop will last well into winter and can survive temperatures down into the 20s. Spinach prefers very fertile soil to encourage rapid growth and tender leaves. 45 days to maturity.

Source: pallensmith.com


Page 22 • August 2015

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Operation Backpack is back!

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Youth Baseball League Helps Police Make Impact on Violent Neighborhood By KEVIN TIBBLES

Topeka North Outreach, Inc. (TNO) is set to begin its 10th year providing Weekend Food Sacks to area children in need through its Operation Backpack program. To start the new school year, backpacks and school supplies are being collected for eligible children whose families are: working poor, single or widowed, foster or adoptive, disabled, or grandparent parents. Once school starts, children will receive a Weekend Food Sack full of nutritious, single-serving size food items every Friday that they may take home in their new backpack. The desire is to look after orphans and widows, the poor and the needy, as God instructs us to do in His Word. TNO is currently raising funds, collecting school supplies and backpacks, and collecting snack type food items in order to reach 500

children every week at eight local schools. Volunteers are always welcome to help assemble the Weekend Food Sacks the first Thursday of every month at 6 p.m. (beginning September 3rd) at Lyman Learning Center, 2032 N. Kansas Ave. Volunteers are also needed on Fridays to distribute sacks to the children at school. Over 93,000 Food sacks have been distributed to needy children in Topeka since the program began. TNO is a 501c3, non-profit, all-volunteer organization whose mission statement is: “Reaching out to our neighbors in need, with the love of Christ.” If you would like to help, please contact TNO at 785-2861370, or email: youth@topekanorthoutreach.org. Additional information can be found on at www.topekanorthoutreach.org

A new sound has come to a Chicago neighborhood far too often associated with the rat-a-tat of gunfire: the crack of a baseball bat. Celebrating America's pastime was a rarity in violence ridden Englewood. When asked just what goes on around here, "shooting, fights, killing, a lot of things," is Vernell Barbee's reply. Take note here, Vernell is just 12 years old. Being a kid in Englewood is a lot more precarious than it is in other parts of the Windy City. The walk to school can involve crossing gang lines. The notion of playing outside is often a dream. Kids here know it is too dangerous. So a child's streets are often places filled with fear and suspicion; and that suspicion also involves the police. "Showing them that police are human, that we're their friend, that they are safe around us. That's an extension of being a police officer," says beat cop Angela Wormley. That's where the Englewood Police Youth Baseball League comes in. And on this night, Officer Wormley has replaced her CPD hat with a baseball cap. She,

along with a group of other Chicago cops now volunteer to coach baseball for 9- to 12-year-olds in a local park — and so far a hundred kids have signed on. The largely underutilized Hamilton Park now comes alive with the cheers and laughter of children being children; and they are doing it in a safe environment, focusing on "teamwork, accountability and respect," says 11-year-old Kelly Bryant. And in a place where children often are caught in the middle of the battle between gangs and the cops, they are making new friends and having fun. That, according to District Commander Larry Watson, is the perfect "double play combination."

heart.org/Topeka heart.org/T opeka

6ʦʛȷʑɠLɡ:ʕɨ 6 ʦʛȷʑɠLɡ:ʕɨ™ Everyone has a rreason eason for living a healthier healthier,, longer life. What is yours ? yours? ©2015, American Heart Associa Association. tion. Also known as the Heart Fund.


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National Night Out to be Aug. 8

Safe Streets is about to embark on its 19th year of National Night Out in the Topeka/Shawnee County community! This event has brought neighborhoods together to combine unity and connection for people who don’t always get to know their neighbors. The simple act of getting to know your neighbors is the best form of crime prevention there is and when you mix it up with icecream or a cookout it adds and element of fun! National Night Out is a drug and alcohol free event available to any neighborhood that wants to sign up. The 2015 event is organized locally through Safe Streets, with the support of the Topeka Police

Department, Shawnee County Sheriff ’s Office, Shawnee County District Attorney and Westar Energy. This year the event will be held on Saturday, August 8 in various neighborhoods throughout the county. Last year, our goal was 70 neighborhoods and this year we have surpassed that with 80 neighborhoods that have signed up! To find out if your neighborhood is signed up to participate in National Night Out or to register, contact our office at 785.266.4606. Safe Streets, a program of Prevention and Recovery Services, is a local crime prevention and substance abuse prevention organization in Topeka.

August 22, 2015 • 9AM to 4PM

Registration forms can be picked up at any local quilt or fabric store, or online at www.midwestbarterexchange.com/quiltshow

----------------------------------------------- August 2015 • Page 23

You’re invited to celebrate the Safe Streets National Night Out with a BIG Kick off party National Night Out is designed to heighten awareness about crime, alcohol, drug & violence prevention, generate support for, and participation in, local anti-crime programs, strengthen neighborhood spirit and police community partnerships and send a message to criminals, letting them know that neighborhoods are organized and fighting back!

So Topeka is having a party to do just that! Our party will be Friday, August 7th, 5:307:30 PM at the WIBW Radio Studios, in the parking lot, 1210 SW Executive Dr., Topeka, 66615. There will be FREE hot dogs, music, games, food, fire trucks, and more! Come for a good time to help take a stand against crime!

Topeka Rescue Mission will be distributing School Supplies for children that are guests at the Mission or part of the NET Reach Dare to Dream Mentoring program. TRM will also partner with Topeka North Outreach (TNO) to distribute to children in the community. The TRM Distribution Center will be taking applications from July 20 to August 3 for the TRM/TNO Back to School Fair that will be held on August 8th for those that are preregistered. Families can sign up by filling out the Back To School Fair Application available at TRM or online at trmonline.org. TRM is needing to collect school supplies and volunteers to help with the August 8th distribution and to put together the school supply packets. A list of the needed supplies is found at trmonline.org. For more information contact Kay Ireland

at 785-354-1744 x 365 or by email at kireland@trmonline.org.

Topeka Rescue Mission preparing to host their annual Back to School Fair


Page 24 • August 2015

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

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Health & Wellness Marketplace

Topeka Health & Wellness

----------------------------------------- www.TopekaHealthandWellness.com

---------------------------------------------- August 2015 • Page 25

Check out these companies and service providors below to fulfull your health and wellness needs. To advertise in this section, call us at 785-380-8848.

Drew and Karen Walker

djdrew@solidrocksoundmachine.com

785-266-5273

Every child deserves a loving, caring home. A family they can call their own. A place where they belong. With people who will be there for them always.

www.adoptKSkids.org

z

877-457-5430 

z

Adopt Kansas Kids works to connect foster and approved adoptive families with children throughout Kansas who need adoption. This service is provided by the Kansas Children’s Service League through a contract with the Kansas Department for Children and Families (DCF).


E

Page 26 • August 2015

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

Healthy Event Calendar for Greater Topeka To list an event in this calendar, email it to info@TopekaHealthandWellness.com MEDICARE MONDAYS – First Mon. of ea. month, 1-3pm. Topeka/Sh. Co. Public Library (Menninger Room 206), 1515 SW 10th. Senior health insurance counseling. For info: 580-4545 or nhonl@tscpl.org TRAIL LIFE & AMERICAN HERITAGE GIRLS TROUPS - Every Mon. 6pm, Cornerstone Comm. Church, 7620 SW 21st. Faith-based scouting programs are kids age 5-18. Register online at cornerstonetopeka.com. For info: 4782929. 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 manage-

ment instruction. To join or start a new group, contact Jan Norris, 972-0582 or norris.jan@sbcglobal.net or visit firstplace4health.com. HEARTLAND HEALTHY NEIGHBORHOODS – 2nd Mon., 11:45am-1pm. Promoting neighborhood well-being by mobilizing people, ideas & resources. 233-1365.

Library, 1515 SW 10th. Closed on Labor Day. HI CREST FARMER'S MARKET - Every 1st and 3rd Tuesday, 4-6p (May-Sept), Avondale East NET Center (455 SE Golf Park Blvd). Also demos & other activities.

LADIES’ EXERCISE- Tue. evenings 7-8 pm & Fri. mornings 8-9 am, First Baptist, 129 w 15th St., Lyndon. free active supportl: fat burning, strength, fitness. Contact Sheri 207-0380 or pamperedchefsheri@live.com MONDAY FARMERS MARKET - Monday's through Oct. 19, 811:30am, Topeka/Shawnee Co.

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Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com --------------------------------------------- August 2015 • Page 27 HEALTHY EVENT CALENDAR CON- and Harrison. The open-air market is full of SATURDAY FAIRLAWN STARTER BIKE RIDE TINUED FROM PREVIOUS PAGE fresh fruits & vegetables, herbs, arts & crafts, - Every Sat., start at 8am at Classic Bean in Fairflowesr, home-baked goods etc. lawn Plaza, end at Pizagle’s. Great for beginners. WOW - WORKIN' OUT ON WEDNESDAYS For info: director@cottonwood200.org 5:30 pm every Wed., south steps of the Capitol MOTHER TERESA'S FARMERS MARKET building. Free, fun and family-friendly. A comSat. 8;30-11:30, 2014 NW 46th St. CONTINUED ON NEXT PAGE bination of aerobic & strength training exercises, coupled with a fun line dance to end each experience. www.makinmoves.com CAPITOL MIDWEEK FARMERS MARKET Every Wed., May 13 thru Oct. 14, 7:30am – 12pm, Corner of 10th & Jackson on the South side of the Capitol Lawn SAFE STREETS COALITION MEETING – First Wed. of the month, 11:45am-1pm. Great Overland Station. For info: 266-4606 or jwilson@safestreets.org 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: 2861370. LIFEFEST – First Thu. of the month, 10am12:30pm, Covenant Baptist Church, 5440 SW 37th St. Seniors ministering to seniors – celebrating with fellowship, fun, food, learning & entertainment. Potluck lunch at noon. If transportation is needed, call 354-4994 or 478-1729 FOURTH FRIDAY FITNESS SERIES - Great Overland Station. Gettin' fit on the river! Celebrate an active and healthy community & the riverfront development. August 28th Yoga, 6:30 pm; September 25th Boot Camp, 6:30 pm NOTO MARKET & ART WALK ON FIRST FRIDAYS – NOTO arts district. Enjoy arts, antiques, fine crafts, and flea market items. SAVING DEATH ROW DOGS ADOPTION BOOTH - Every Sat., 1am - 2pm, Petco, 1930 SW Wanamaker DOWNTOWN TOPEKA FARMERS MARKET - Saturday's through Nov. 2, 7:30am-noon, 12th


Page 28 • August 2015

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HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE HARVESTER'S PROGRAM FOR SENIOR CITIZENS - every second Sat., takes place at Christian Lord Ministries, 2421 SE California. Call 266-4979. CRUISIN THE CAPITOL CAR SHOW – Aug. 1, 5pm. All makes, all years – cars, trucks and cycles. Located around the Capitol for display and cruise lane. 785-234-9336 ANNUAL TOPEKA BIG SHUNGA RUN - Aug 1, 7:30am, Crestview Community Ctr, 4801 SW Shunga Dr. Cost: $20 ages 19+; $15 ages 11-18, registration before July 22. $25 for all ages after July 22. For info: 251-2960 or rob.geotz@snco.us LIVE WELL HEALTHY FOOD SUMMIT Date: August 4, 2015. Salina Family YMCA had teamed up with the Live Well Saline County to bring a Healthy Food Summit to Salina Kansas! Event is based on a national movement involving importance of access to healthy foods. For more information &registration: www.salinaymca.org FAST FORWARD GOLF TOURNEY - Aug. 7, 11am registration, 1pm shotgun, Topeka Country Club. For info: 234-2644 RITECARE CHARITY GOLF TOURNEY - Aug. 7, 12:30 Shotgun, Shawnnee CC, 913 SE 29th St. 2-person scramble. $75 each. Dinner, auction follow at 5:30. For info: 266-3191 NATIONAL NIGHT OUT EVENTS – Aug. 8. National Night Out events throughout Topeka and Shawnee County. For information, check out www.safestreets.org for events in your area, or call 266-4606 110 MILE RIDE - Aug. 9, Registration 11:301:30, kickstands up at 2pm. K4 to Hwy 99 to Wamego, return on Hwy 24, activity stop at Wamego Park. Prior to ride is family time: bounce houses, playground games, kid's art CONTINUED ON NEXT PAGE

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


Topeka Health & Wellness

----------------------------------------- www.TopekaHealthandWellness.com

HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE projects, hotdogs & water. Ride ends at b&b BBQ, cover charge included, raffle baskets, games, open mic, karaoke, Chance Encounter & more.. All vehicles welcome. $20 solo rider, $10 for extra riders. Under age 16 is free. For info: 640-0834 or dennisr@ymcatopeka.org TOUR de BIKE- Sunday, Aug. 9, 1:30pm at Lake Shawnee, Shelter #5 (in Tinman Circle on east side). For all ages...bring your bike and helmet, learn the rules/etequette of riding, ride around the Lake, stop for refreshments along the route. Then afterward, cool off with an ice cream treat.

---------------------------------------------- August 2015 • Page 29

Everyone receives a special take-home gift. Donations made to LeadaChild will be entered into a prize drawing. Cost for event is $10/rider or $25/family (all proceeds will benefit LeadaChild). Faith Lutheran Church, 17th & Gage. 272-4214 CONTINUED ON NEXT PAGE

THE NATIONAL BIKE CHALLENGE !"#$%&'"(&)*!$#+!'*

This summer, we’re uniting

50,000 RIDERS from across the country to ride

30 MILLION MILES MAY 1 – SEPTEMBER 30 NATIONALBIKECHALLENGE.ORG


Page 30 • August 2015

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------------------------------------------------- Topeka Health & Wellness HEALTHY EVENT CALENDAR CONTINUED

ANNUAL SON-SHINE CARNIVAL Aug. 15, 11-3, Crossroads Wesleyan Church, 2121 SW Harrison. Food, music, games, waterslide, silent auction, prizes, cake walk & fun for all! Free admission. Some games cost 25-75 cents. For info: crossroadstopeka.com or 3547953 TOPEKA RAILROAD FESTIVAL – Aug. 15, 9:30-4:30. Great Overland Station. Demonstrations, handcar rides, tours, trackless train rides, model train layouts, kids activities, facepainting, food, and entertainment. Advance tickets $6; at the gate $10. Children two & Provided by the Kansas Lions Sight Foundation and the Lions Clubs District 17-A greatoverlandstaunderoffree. For info: Provided Providedby bythe theKansas KansasLions LionsSight SightFoundation Foundationand andthe theLions LionsClubs ClubsofofDistrict District17-A 17-A tion.com

FREE Service Vision FREE FREEVision VisionScreening Screening ServiceScreening Service

Target Area - children: months toTOPEKA 6 years old CLASSIC HIGHLAND Target 66months to TargetArea Area--children: children: months to66years years6old old GAMES – Aug. 15, 10am-5pm. 5724 SW Huntoon St. $30 entry includes Who can use this service? Who can use this service? Who can use this service? luncharea. and shirt. Classes A, B, C, WomAny Daycare, Pre-school or School in District 17-A with children in the target Any AnyDaycare, Daycare,Pre-school Pre-schoolororSchool SchoolininDistrict District17-A 17-Awith withchildren childrenininthe thetarget targetarea. area. ens, Masters, Under #190, Amateur (free). This year includes Olympic What equipment is used? What equipment is used? What equipment is used? weightlifting. For info: 608-6171 District 17-A (NE Kansas) has purchased 2 hand held auto-refactors from Pedia Vision. It does not District 22hand held auto-refactors from Pedia Vision. ItItdoes not District17-A 17-A(NE (NEKansas) Kansas)has haspurchased purchased hand held auto-refactors from Pedia Vision. does not touch the child and looks like a large SLR camera. touch touchthe thechild childand andlooks lookslike likeaalarge largeSLR SLRcamera. camera. 9TH ANNUAL WORKS OF HEART ART EVENT AND AUCTION – Aug. Who does the screening? Who does the screening? Who does the screening? 6pm-9:30pm, The screener is used by all of the Lions Clubs in District 17-A and the21, Lions members Maner assist inConference the The Lions Thescreener screenerisisused usedby byall allofofthe thescreening. LionsClubs ClubsininDistrict District17-A 17-Aand andthe theLions Lionsmembers membersassist assistininthe the Centre, 17th & Western. Auction and screening. silent auction for art and art-related screening. items. Benefit for Family Service & How do I get the Screener scheduled? How do the Screener Center. info: 232-7902 or How doI Iget get thelocal Screener scheduled? Contact your Lionsscheduled? Club or e mail the Kansas Lions Sight FoundationGuidance coordinator LionFor Vern Failor Contact the Foundation coordinator pevans@fsgctopeka.com Contactyour yourlocal localLions LionsClub Clubororeemail mail theKansas KansasLions LionsSight Sight Foundation coordinatorLion LionVern VernFailor Failor at vlfailor@gmail.com or call 785-272 -6102. atatvlfailor@gmail.com vlfailor@gmail.comororcall call785-272 785-272-6102. -6102. INTRO TO SQUARE DANCING AND LINE DANCING, Trinity Presbyterian Church, 4741 SW 21st Street August 27, 2015 7:10 PM Learn to Square Dance with Line Dancing. Great fun and great way to meet people. For all ages. CONTINUED ON NEXT PAGE


Topeka Health & Wellness

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FOURTH FRIDAY FITNESS SERIES - Aug. 28, 6:30pm, Yoga. Great Overland Station. Gettin' fit on the river! Celebrate an active and healthy community & the riverfront development. September 25th Boot Camp, 6:30 pm INDIA FEST – Aug. 29, 10-2, Big Gage Shelter House. Indian cuisine, jewelry, art, music & entertainment. For info: indiansoftopeka@gmail.com ANNUAL LAKE SHAWNEE TRADITIONAL POW WOW – Sep. 4-6, 3-10pm Fri., 10-10 Sat., 9am church service Sun. Lake Shawnee Reynolds Lodge, 3315 Tinman Cir. Food & vendor booths, arts & crafts, demonstrations and more Advance tickets $6. At gate $8. Kids 11 and under are free. For info: 817-7048 DOWNTOWN TOPEKA TOUCH-A-TRUCK – Sep. 5, 9:30-2, Quincy St. Between 6th and 9th. Welcome BIG TRUCKS to downtown to celebrate and learn about the people that build, protect, and serve our cities. Kids are invited to come touch, climb on, and learn about these big pieces of equipment and the people that operate them. Admission: a canned good for Harvesters. KANSAS CITY RENAISSANCE FESTIVAL. Sep. 5 - Oct. 18, 10am-7pm; Weekends only plus Columbus Day and Labor Day. 628 N 126th St., Bonner Springs, KS www.KCRenFest.com. 800373-0357.

TOPEKA HEART WALK AT LAKE SHAW WNEE SHELTTERHOUSE #1 ON

REGISTER AT TOPEKAHEART WALK.ORG

To get your event and information listed, send your Healthy Event Calendar entries to info@TopekaHealthandWellness.com or call 785-380-8848

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Page 32 • August 2015

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Topeka Health & Wellness - 08-2015  

Back to school fitness Recipes Breastfeeding for healthy babies What you need to know about vitamin D

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