Page 1


JULY 2015


Summer recipes


How important is mental training?

How can men & women restore healthy hair?

MAGNESIUM: A Top Nutrient for 2015


Does anyone you know suffer from SOCIAL ISOLATION? See page 3 for information about front page photo


Page 2 • July 2015


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

Topeka Health & Wellness


---------------------------------------------------- July 2015 • Page 3

Pool and Beach Safety Steps for Summer Summer 2015 is here and many will spend at least part of the long summer days either in a pool or at a beach. The American Red Cross wants you to be safe and has some steps you can follow to safely enjoy your summer water fun:

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. 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.


15 JULY 20




E FR Topekans love their summer fun, whether S FORN P I T TH U it's shooting fireworks on the 4th of July, HEAL ERTIME F M grilling out with friends and family, swimming SUM at one of the local pools or working in their t is portan How im l training? yards. But staying healthy in the heat and menta you r nyone Does a uffer from with the sun beating down on you has its chal- Sreucmipmees now s LATION? k en L ISO SOCIA lenges. This issue features several articles on H&owwocmaennmareirs?tore yh health : staying healthy while enjoying your summerES IUM MAGN Nutrient time fun. On the cover, Topeka cousins Kristen AfoTro2p015 Hines, Spencer Doole, and Connor Doel take a leap from the dock to cool down with Caroline Doel (already in the water). TO P E

He opeka www.T

We althand



.com llness


tion informa e 3 for e photo See pag front pag about

POOL SAFETY Ideally, you should learn to swim before enjoying the water. While at the pool: • Swim in designated areas supervised by lifeguards. Always swim with a buddy; do not allow anyone to swim alone. • Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water, but do not rely on life jackets alone. • Have appropriate equipment, such as reaching or throwing equipment, a cell phone, life jackets and a first aid kit. • Know how and when to call 9-1-1 or the local emergency number. With children, constant supervision is key: • If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time. • Never leave a young child unattended near water, and do not trust a child’s life to another child; teach children to always ask permission to go near water. • Avoid distractions when supervising children around water. • If a child is missing, check the water first. Seconds count in preventing death or disability. BEACH SAFETY Swimming in the ocean takes different skills, so before you get your feet wet, it’s best to learn how to swim in the surf. You should also swim only at a lifeguard-protected beach, within the designated swimming area. Obey all instructions and orders from lifeguards. While you’re enjoying the water, keep alert and check the local weather conditions. Make sure you swim sober and that you never swim alone. And even if you’re confident in your swimming skills, make sure you have enough energy to swim back to shore. Other tips to keep in mind: • No one should use a floatation device unless they are able to swim. The only exception is a person wearing a Coast Guard-approved life jacket. • Don’t dive headfirst—protect your neck. Check for depth and obstructions before diving, and go in feet first the first time. • Pay close attention to children and elderly persons when at the beach. Even in shallow water, wave action can cause a loss of footing. • Keep a lookout for aquatic life. Water plants and animals may be dangerous. Avoid patches of plants. Leave animals alone. RIP CURRENTS Rip currents are responsible for deaths on our nation’s beaches every year, and for most of the rescues performed by lifeguards. For your safety, be aware of the danger of rip currents and remember the following: • If you are caught in a rip current, swim parallel to the shore until you are out of the current. Once you are free, turn and swim toward shore. If you can't swim to the shore, float or tread water until you are free of the rip current and then head toward shore. • Stay at least 100 feet away from piers and jetties. Permanent rip currents often exist near these structures. As the temperatures soar, more and more of us will take to the water for some summer fun. For more on how to keep you and your loved ones safe this summer, visit the swimming and water safety information on our web site.

8 Tips for Sticking to Your Fitness Plan Page 4 • July 2015


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

If you’ve had trouble sticking to your New Year's resolution this summer, take heart, it's not too late!

certain ways, focusing solely on the scale is not only unsustainable, it's often not healthy. Instead, focus on working on your overall health and wellness, which will inevitably have positive effects on your appearance and the way you feel about it.

By Aly Teich


s a society, it seems we're getting more and more health conscious ever year. So why is it so hard for us to stick to our fitness goals? We have to make sure goals we set aren't setting us up for failure from the start. We must actively make an effort to ensure we not only reach our goals, but that they also help us enact real, true change in our lives. So how do we do this?

8. Reward yourself. Coming up with a reward system sets up your own personal incentive to stick to your resolutions. For example, at the end of every month you complete your fitness goals, treat yourself to a massage or a new piece of fitness gear you've been eyeing. Or, at the end of each week, indulge in a favorite treat.

1. Set realistic and specific goals. While it's great to shoot for the moon, completely overhauling your entire life usually isn't realistic, attainable or sustainable. Start small, be specific and build from there. If you haven't worked out since Richard Simmons was leading class, you're likely not ready to go out and run a marathon during your first workout. Setting unrealistic goals not only sets you up for likely failure, but also injury. Additionally, be specific about your goals. For example, instead of making a resolution to "go to the gym more," pick a specific number of days you want to work out, sit down with your calendar and schedule that time in just like you would a meeting or social engagement. 2. Set goals you'll look forward to. If you've tried spinning and it's still just not something you enjoy, don't feel like you have to force yourself into it just because it's trendy. Take some time to think about activities you enjoy and look for workouts and classes that either come close to these activities or have some elements of why you enjoy the activity. 3. Make it monthly. Setting an intention for the entire year is tough. Life is just too unpredictable to hold ourselves to such longterm, lofty goals. Instead, set new goals every month. Not only does this keep you actively engaged with what you've set out to do, but you can check in with yourself and make any necessary changes as they pop up. 4. Set up an accountability system. Accountability is everything, and there are countless ways to make yourself accountable for your goals. If you can't hold yourself accountable to something by writing it down and checking it off, have someone else help you out. Whether you share your resolutions with a friend, family member or trainer/coach, have them check in with you and help you stay on track.

While the start of a new year is a great time to start new goals, it's really just a number on a calendar in the end. You can set and start resolutions ANY day of ANY year. So if you didn't get started "on time" this year, don't give up — do it when you can! In the end, there are no rules, there are no deadlines and there is no real failure. So be positive, have fun and know you CAN do this! About the author: Aly Teich made it her goal to help people live healthier lives. For more information go to Photo courtesy of the author.

5. Buddy up. Find a workout partner. Not only does this give you a built in accountability system, but it's just more fun to do things with a buddy! Pick workout classes you can attend together, head to the gym at the same time and put dates in the calendar so you can actually stick to them. You'll likely inspire your other friends as well, in which case your standing Sunday brunch could turn into group bootcamp instead! 6. Make one of your goals about someone else. For some reason, we tend to be better at keeping promises we make to other people than when we make them to ourselves. Perhaps train to run a race in someone else's honor, take an elderly loved one (or volunteer for someone you don't know) for a weekly walk or encourage someone who's really struggling with their health to join you for some workout time and healthy eating! 7. Make it about more than weight loss. While weight loss is certainly a needed part of getting healthy for some and can often make us feel better in

For more information about fitness and exercise options at GreatLife in Topeka, contact: Karon Lee at (785) 6406340.

Topeka Health & Wellness Topeka Health & Wellness

----------------------------------------- -----------------------------------------

------------------------------------------------ April 2015 • Page 5 ------------------------------------------------ April 2015 • Page 5

Topeka Health & Wellness ----------------------------------------- ---------------------------------------------------- July 2015 • Page 5 Topeka Health & Wellness ----------------------------------------- ------------------------------------------------ April 2015 • Page 5

Topeka----------------------------------------Health & Wellness -----------------------------------------------April 2015 h & Wellness -----------------------------------------------April 2015 • Page 5 Topeka Health & Wellness ------------------------------------------------ April 2015 • Page 5

Summer Salutations!


quickly provide written captions of what callers say on a large, easy-to-read screen. It works like a regular telephone and the captioning service is absolutely free.

he summertime is a time when we think about family get-togethers, beaches, cookouts and enjoying the beautiful outdoors. But the intense heat and sun can make summertime a dangerous or difficult time for many, especially for seniors. The Center for Disease Control and Prevention quotes that people sixty-five years or older are more prone to heat stress because: • They do not adjust as well as young people to sudden changes in temperature • They are more likely to have a chronic medical condition that changes normal body responses to heat • They are more likely to take prescription medicines that impair the body's ability to regulate its temperature or that inhibit perspiration According to the Mayo Clinic, heatstroke is defined as "a condition caused by your body overheating, usually as a result of prolonged exposure to or physical exertion in high temperatures." Heat stroke is the most serious form of heat injury and occurs when the body becomes unable to control its temperature. The body's temperature will rise rapidly, be unable to sweat, and unable to cool down. The body's temperature change happens quickly, rising to 106°F or higher within 10 to 15 minutes. Heatstroke requires emergency treatment. Untreated heatstroke can quickly damage your brain, heart, kidneys and/or muscles. The longer treatment is delayed, the greater your risk of serious complications or death. Here are some great tips to make sure you have a fun and safe summer. • Stay hydrated. Dehydration is a major concern for seniors in the summer heat, but don't wait until you feel thirsty to reach for a beverage. Drink steadily and keep plenty of sweat replacement drinks, such as Gatorade, on hand for when you're sweating more than usual. • Wear light-weight clothing. Wearing excess clothing or clothing that fits tightly won't allow your body to cool properly. • Take it easy! It's summer so sit back, relax and avoid strenuous activity during the heat of the day. • Find an air-conditioner. Air-conditioning is the num-

ber one protective factor against heat-related illness and death. • Keep in touch. Summertime is a great time to meet your neighbors, exchange contact information and check on one another regularly. NuSound knows that keeping in touch can be difficult if you have a hearing loss. Talking on the phone, meeting new neighbors, or having those family get-togethers can be frustrating with even a mild hearing loss. Because we believe that the saying, “Life is not just about making new friends. It's about keeping up with the ones that are dear and special to you,” is true, NuSound is offering a free gift to promote a more spectacular and stress free summer. NuSound is giving a FREE captioned telephone to anyone who is having difficulty on the telephone and is found to have a hearing loss. No purchase is necessary. This is a community service that NuSound is providing for our seniors. The CaptionCall telephone is similar to closed-captioned television. It uses advanced technology to

NuSound will provide you with a complete hearing evaluation and consultation during the months of June, July, and August. The evaluation, along with our staff signature stating that you have a hearing loss, is all that is needed to qualify for the free telephone. The NuSound staff will take care of the paperwork and then CaptionCall will take care of the rest; allowing you to continue with your summer relaxation activities. To qualify for the telephone, call one of our NuSound offices today to schedule your appointment.

Page 6 • July 2015


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

T innitus Treatment Treatment and Tr Tinnitus Hearing Car e Pr ovider Care Provider for Kansas City and Topeka. T opeka. 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

Topeka Topeka 5950 SW 28th Ste. A Topeka, Topeka, KS 66614 785.783.8121 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.

Summertime recipes for your good health

Topeka Health & Wellness



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

Hawaiian Chicken Kabobs

---------------------------------------------------- July 2015 • Page 7

Balsamic and Rosemary Grilled Salmon

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.

These delicious kabobs are tender, sweet & easy to make with only a few ingredients.


• 3 tablespoons soy sauce • 3 tablespoons brown sugar • 2 tablespoons sherry • 1 tablespoon sesame oil • 1/4 tablespoon ground ginger • 1/4 teaspoon garlic powder • 8 skinless, boneless chicken breast halves - cut into 2 inch pieces • 1 (20 ounce) can pineapple chunks, drained • skewers

This is a quick and easy way to grill salmon. It's wonderful served with baked asparagus with balsamic butter sauce and boiled new potatoes!


• 4 (4 ounce) salmon fillets • sea salt to taste • 1 tablespoon balsamic vinegar • 3 tablespoons olive oil • 1/4 cup lemon juice • 1 clove garlic, minced • 1 sprig fresh rosemary, minced


In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours. Preheat grill to medium-high heat. Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear. (Aluminum foil can be used to keep food moist, cook it evenly, & ease clean-up)

Directions Season salmon fillets to taste with sea salt, and place into a shallow, glass dish. Whisk together vinegar, olive oil, lemon juice, garlic, and rosemary; pour over salmon fillets. Cover, and refrigerate at least 30 minutes. Preheat an outdoor grill for medium-high heat, and lightly oil grate. Remove salmon from marinade, and shake off excess. Discard remaining marinade. Cook on preheated grill until fish is opaque in the center and flakes easily with a fork, about 4 minutes per side. (Aluminum foil can be used to keep food moist, cook it evenly, & ease clean-up)

Per serving: Calories: 203; Total Fat: 4.2g; Cholesterol: 61mg; Carbohydrates: 17.1g; Fiber: .6g; Sodium: 413mg; Protein: 23.6g

Per serving: Calories: 280; Fat: 21.1g; Cholesterol: 56mg; Sodium: 136mg; Carbohydrate: 2.2g; Fiber: .1g; Protein: 19.7g


Nutrition Information (Serves: 8)


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)


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

(inside Berkshire Golf & Fitness)

It’s Time to Talk About Hospice Page 8 • July 2015



hen people hear the word “hospice” they can become fearful about what it means. Hospice is a supportive health care option for those who are facing a life-limiting illness. The focus is on quality of life and making sure patients can live according to their priorities. Managing symptoms of serious illness, like pain, becomes a priority, to allow patients to spend time with family and continue activities they enjoy.

Many people are surprised to learn how helpful hospice can be. Karren Weichert, CEO of local hospice provider Midland Care, explains: “What we often hear from patients and their families is that they wish they had talked to someone about hospice much earlier. They find that when they get the care of a specialized medical team managing symptoms, they can have higher quality of life.” Weichert’s experiences are supported by national research. One study conducted by researchers at the University of Kansas in 2004 found that patients enrolled in hospice care report higher quality of life than patients

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

not in hospice. The National Hospice and Palliative Care Organization (NHCPO), which collects data from hospice providers around the country, reports that most patients who enroll in hospice say that their pain is brought to a comfortable level within 48 hours of initial assessment.

Part of what makes hospice so helpful for families is the interdisciplinary approach to care. Each patient and their families are served by a team of highly-qualified professionals that includes doctors, nurses, home health aides, chaplains and social workers. Volunteers also pitch in, offering companionship, help with errands or breaks for caregivers. Patients and their loved ones often develop close relationships with their team members, who use their personal knowledge of the patients to direct their care. “At the time my aunt was being cared for by Midland Care, she and my mom both were living with me” explained a caregiver served by Midland Care Hospice Services last year. “I can’t imagine going through this without the help of hospice. Her nurse was very special to our family and so helpful. My aunt really loved her and looked forward to her visits. Also, the helpline got me through several crises. She lived about a year longer than they thought she would but Midland hung in there with us. I’ll always appreciate what they did for us.”

A and Medicaid. Most private insurance companies also have a hospice benefit. As a not-for-profit, Midland Care receives community financial support that allows them to provide hospice care for anyone – regardless of ability to pay. Anyone, including caregivers, family, friends or professionals, can start the conversation about hospice. Not-for-profit Midland Care has provided hospice care in the Topeka area for 37 years. A group of hospice-certified nurses and physicians is available 24hours a day to patients or their families. If you or someone you love could use help, call them for more information.

Despite the benefits, many people are reluctant to discuss hospice care. Sometimes patients assume doctors will bring up hospice when it becomes appropriate, but doctors are often waiting for patients to indicate they’re ready to talk about it. This often results in patients enrolled in hospice care for very short periods of time, getting fewer benefits from the team of professionals ready to assist them and their families. One barrier to discussing hospice is the idea that enrolling in hospice will shorten life. To the contrary, a 2007 NHCPO study found that patients enrolled in hospice care live, on average, 29 days longer than patients not in hospice care. The specialized care and symptom management hospice provides actually lengthens lifespan as they help patients live to the fullest. Many also wonder about the cost of hospice services. Hospice care is a covered benefit under Medicare Part

(785) 232-2044

(800) 491-3691

Get Connected to:

Get Connected to:

Wellness and exercise x programs Topeka Health & Wellness x Activities, cultural events x 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

Get Connected to:

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

Get Connected to:

Get Connected Getto: Connected to:

Social Isolation

Wellness and exercise x Wellness and exercise x Wellness andxexercise Wellness and exercise programs programs programs programs ---------------------------------------------------July 2015 Page 9 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

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 .

heavily on a group of dedicated volunteers to support the work of the organization. on, For membership ocial information, For membership information, For membership information, For membership For information, membership information, isolation occurs when an individual has call 274-3303 today! call 274-3303 today! call 274-3303 today! call 274-3303 call today! 274-3303 today! Working part-time can also be a wonderful way of limited contact with others and perceives staying connected to and engaged with the world that levelt .w of contact is inadequate. tSocial w o rwg. B r e w s t e r C o n n e cw ow r g. B r e w s t e r C o n n e c w .w ow r g. B r outside e w s t e your r C o nhome. n e c twAnd .w o rwgthe . B rpositive e w sw t ewrresult w C .oBnrof ne ew cstt. eorrCg o n n e c t . o r g earnisolation can be compared/contrasted to loneliness, but it is much more broadly defined ing some extra income can assist those who may than simply feeling lonely, which can sometimes need to supplement their fixed incomes - an addihappen when an individual is with a large group of tional benefit. people! Social isolation often occurs in aging adults The aspect of nurturing is a powerful force in prefollowing retirement, loss of a spouse, health-reventing social isolation. Caring for pets, plants and lated issues, and many other factors. Social isolakids is always a healthy endeavor which can bring tion is linked to depression as both a risk factor and much happiness and gratification. a result of depression. Dennis at 785-374-3394. By Dennis Grindel


So how do we combat social isolation as we Age In Place? Purpose appears to be a key aspect of battling social isolation. Aging adults should be keenly intent on clearly defining their purpose in life in the post-retirement years. Part of that awareness includes honestly answering some basic questions: What gets me up in the morning? What energizes me? What brings purpose to my life? For many aging adults, activities such as volunteering bring a wonderful purpose to life, as a way of giving back to society, while connecting with people as a way of remaining active and engaged. Many opportunities exist in various fields which rely

The important thing is to find what you are pas- For additional information about volunteer opporsionate about and begin feeding that passion, what- tunities at Brewster, please contact Maxine Gilbert ever it may be. And it is never too late to start doing at 785-374-3374. just that! So find your purpose in life, no matter what age, and live that authentic version of your life – indeed your own life, starting today! Your connection to a more fulfilling life.

Dennis is the Program Director of Live Well at Home by Brewster, an innovative, lifecare membership program designed for active, healthy adults who wish to remain in their homes as they age. Dennis has 23 years’ experience in aging services and is a LeadingAge Leadership Academy Fellow and a Certified Aging Services Professional. He holds a Master of Arts Degree from St. Louis University. For more information about Live Well at Home by Brewster, contact

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 10 • July 2015


------------------------------------------------- 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

How important is mental training?

Topeka Health & Wellness


-------------------------------------------------- July 2015 • Page 11

7. Dealing Effectively with Anxiety - Successful athletes: • Accept anxiety as part of sport. • Realize that some degree of anxiety can help them perform well. • Know how to reduce anxiety when it becomes too strong, without losing their intensity.

Triny Lindsay - CAGE Gymnastics, Owner


believe, as a coach, that training the mental aspect of the athlete is as important as training the physical aspect of the athlete. A strong mind is essential in sports as well as in life. These are some of the mental skills that I feel are very important for athletes of all ages. A Brief List of the Nine Mental Skills Successful Athletes: 1. Choose and maintain a positive attitude. 2. Maintain a high level of self-motivation. 3. Set high, realistic goals. 4. Deal effectively with people. 5. Use positive self-talk. 6. Use positive mental imagery. 7. Manage anxiety effectively. 8. Manage their emotions effectively. 9. Maintain concentration. Mental Skills Training • I believe that these skills are learned and can be im proved through instruction and practice. • We begin our work with each individual by assessing his current proficiency in each of the skills. • We develop a plan for teaching and enhancing the specific skills that need improvement for the indi vidual. • We periodically reassess the athlete's proficiency in each of the skills in order to evaluate our progress. 1. Attitude - Successful athletes: • Realize that attitude is a choice. • Choose an attitude that is predominately positive. • View their sport as an opportunity to compete against themselves and learn from their successes and failures. • Pursue excellence, not perfection, and realize that they, as well as their coaches, teammates, officials, and others are not perfect. • Maintain balance and perspective between their sport and the rest of their lives. • Respect their sport, other participants, coaches, offi cials, and themselves. 2. Motivation - Successful athletes: • Are aware of the rewards and benefits that they ex pect to experience through their sports participation. • Are able to persist through difficult tasks and difficult times, even when these rewards and benefits are not immediately forthcoming.

8. Dealing Effectively with Emotions - Successful ath letes: •Accept strong emotions such as excitement, anger, and disappointment as part of the sport experience. • Are able to use these emotions to improve, rather than interfere with high level performance • Realize that many of the benefits come from their participation, not the outcome. 3. Goals and Commitment - Successful athletes: • Set long-term and short-term goals that are realistic, measurable, and time-oriented. • Are aware of their current performance levels and are able to develop specific, detailed plans for attain ing their goals. • Are highly committed to their goals and to carrying out the daily demands of their training programs. 4. People Skills - Successful athletes: • Realize that they are part of a larger system that in cludes their families, friends, teammates, coaches, and others. • When appropriate, communicate their thoughts, feelings, and needs to these people and listen to them as well. • Have learned effective skills for dealing with conflict, difficult opponents, and other people when they are negative or oppositional. 5. Self-Talk - Successful athletes: • Maintain their self-confidence during difficult times with realistic, positive self-talk. • Talk to themselves the way they would talk to their own best friend • Use self-talk to regulate thoughts, feelings and be haviors during competition. 6. Mental Imagery - Successful athletes: • Prepare themselves for competition by imagining themselves performing well in competition. • Create and use mental images that are detailed, spe cific, and realistic. • Use imagery during competition to prepare for ac tion and recover from errors and poor performances.

9. Concentration - Successful athletes: • Know what they must pay attention to during each game or sport situation. • Have learned how to maintain focus and resist dis tractions, whether they come from the environment or from within themselves. • Are able to regain their focus when concentration is lost during competition. • Have learned how to play in the “here-and-now”, without regard to either past or anticipated future events. Copyright © 1998 Ohio Center for Sport Psychology

Triny Lindsay

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

Page 12 • July 2015


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

The 4th Frid itness Series will last through the month of September and admission is FREE, so grab yo ends and get ready to sweat!

4th Frida Frida riday itness Series Series

Details Details

Dates D es

t Please plan to meet promptly at 6:30 pm at the (SFBU0WFSMBOE4U JPO /,BOTBT F







t 4FQUUI#PPUDBNQ gettin’ fit on the river! riv iver!




The 4th Frid itness Series will last through the month of September and admission is FREE, so grab yo ends and get ready to sweat! The D Details eta4th ils Frid

itness Series will last through the mo Dates D esnth of September and admission is FREE, so grab yo ends and get ready to sweat! t Please plan to meet promptly at 6:30 pm at the (SFBU0WFSMBOE4U JPO /,BOTBT






D Details eta ils rid Dates D attes The 4th

 s Series will last through the month of September QFLF B ,4itnes to me et promptly at 6:30 pm at ends andttg t Padmis lease plan n  et UUIIto:sw " +VVrOHeFady PHHBBeat! atnd B QSis PYFREE IPV,Sso grab yo  &WFOUTMBsTUio






Dates D es t "VHUI:PHB




Benefits of Massage after an Auto Accident

Topeka Health & Wellness


-------------------------------------------------- July 2015 • Page 13

Get relief from common injuries such as whiplash & headaches By Robin B. Haag

results in small or large tears in the uto accidents. They seem to be a com- muscle fiber. This mon occurrence these days. Being in causes inflammation an auto accident can be a traumatic ex- around the area of perience and also leave those involved with any- the injury. Massage where minor to severe injuries. Massage can be helps to soften the beneficial to both. tissues around the inThe most common injuries caused by a car jury which allows accident are: whiplash, headaches, shoulder new blood to flow into the area to help facilitate strain/sprain, upper back (thoracic) the healing process. sprain/strain, low back sprain/strains. Many of these injures may also be called soft tissue in- 2) Increase Flexibility – Massage helps to soften the tissues which aljuries. One may also have injuries to the arms lows them to move over the joints more freely, thus allowing more range of motion in the affected joints.


or legs. As with any injuries, after an auto accident, I recommend you see your physician to get the all clear for a massage. Often times, they will prescribe either pain relievers, muscle relaxers or both. Following is a list of benefits of massage for those involved in auto accidents: 1) Reduce muscle spasms and inflammation Muscle spasms occur when muscles are strained or sprained which

body. Those endorphins allow your body to enter a more relaxed state which can also allow you to rest more peacefully. If you or someone you know has been in an auto accident recently and suffering from stiff joints, headaches, stress or anxiety, consider

speaking with your physician about the benefits of massage. Massage has been used for years as the natural way of healing body and mind.

3) Lowers Blood Pressure – Massage is known to increase the blood flow in the body. This can aide in the natural process of lowering your blood pressure. This is very beneficial in allowing your body to continue its natural healing process. 4) Reduce stress and anxiety – Being in an auto accident can cause a great deal of stress and anxiety from the injuries and just dealing with all that comes with taking care of you and your car after the accident. Anxiety can cause you to lose sleep, affects your concentration, and cause you to be more moody. Massage helps to release natural endorphins in the

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

Page 14 • July 2015


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

301 Gage Gage 301 Suite Suite 161 161 7 87 58 5- -2233 44 --115 54 84 8 Backs By Popular Demand

Bike for Bike Bike Discounts for for Discounts Discounts

When you ride your bicycle while wearing your helmet to participating businesses

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

Topeka Health & Wellness


-------------------------------------------------- July 2015 • Page 15

Magnificent Magnesium: A Top Nutrient for 2015 Amber Groeling, RD, LD Registered Dietition

Need some ideas for getting magnesium on the table?


Try making a salad with your favorite lettuce, adding Swiss chard and spinach, then topping with pumpkin seeds and edamame plus your favorite vinaigrette. Another idea is making a spinach salad with black beans, sunflower seeds and cooked millet. Sprinkling wheat germ, sunflower seeds and your favorite fruit on yogurt or hot cereal is a great way to start the day with a magnesium boost while snacking on whole grain crackers and almond butter is another great way to work in some magnesium later in the day.

n the world of human health, magnesium is a key nutrient for many vital functions in the body. Deficiency of this mineral is thought to be linked to more than 20 disease conditions. Despite this importance, it’s estimated that more than 80% of Americans do not get enough in their daily diet.

Why is magnesium such a big deal? First, magnesium is used by every organ in the body, specifically the heart, muscles and kidneys. It’s instrumental in the transmission of nerve signals and is a key player in muscle relaxation. Building proteins for muscle requires magnesium. The action of more than 300 enzymes relies on magnesium to initiate the process. This important mineral regulates blood pressure and blood sugar levels and can be found in every cell in the body. Magnesium is a component of almost every chemical reaction that takes place in the body, twenty-four hours a day, seven days a week. That’s why magnesium is such a big deal!

analgesics, anti-inflammatory drugs and some antibiotics. Additional prescription medications known for depleting magnesium include those for blood pressure, diabetes and lowering cholesterol. If you are taking any of these medications, you may want to check with your pharmacist or healthcare provider for guidance.

Source: Hy-Vee Information not intended to be medical advice. Please contact a medical professional for individual advice.

How can a person get more magnesium into their diet?

Food sources rich in magnesium include greens (particularly Swiss chard and spinach), green beans, seeds (pumpkin, squash, sunflower, flax, How much magnesium does a person sesame-including tahini), unsweetened cocoa powder, almond butter, seaweed and Brazil need? The recommended daily intake (RDI) for male nuts. Edamame and black beans as well as buckadults 19 years of age and older is 400 to 420 wheat, millet, wheat germ and molasses are milligrams of magnesium daily. Adult females, good food sources, too. including women who are pregnant or lactating need 310 to 320 milligrams daily. Mild to mod- Because magnesium works in a balance with erate stress increases the need for magnesium vitamin D, vitamin K2 and calcium, it’s imporas do physical injury, routine exertion in athlet- tant to eat a varied diet every day that provides ics and chronic illness. Be aware that many these essential nutrients. A varied diet includes medications decrease magnesium absorption so plenty of vegetables, whole grains, beans and additional supplementation may be needed. legumes, fruits, animal or vegetable protein Common medications that deplete magnesium and dairy foods or a comparable source of calare acid blockers/antacids/anti-ulcer, diuretics, cium.

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

2951 SW Wanamaker Rd. Topeka, KS 66614

Page 16 • July 2015


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

How to Recognize and Treat Hair Loss How can men and women restore healthy hair?

By Meena Singh, MD


Many individuals will experience alopecia or hair loss over their lifetimes. There are many types of hair loss, as well as both surgical and non-surgical treatments to help. The first and most important aspect to mitigating ongoing hair loss, and restoring and re-thickening hairs entails properly recognizing the type of hair loss.

Types of Hair Loss Hair loss or alopecia can be divided into two general categories: Non-scarring and scarring.

Non-scarring Hair Loss There are several types of non-scarring hair loss. These types of hair loss are not typically permanent; however, if left untreated, these forms of alopecia can eventually lead to permanent loss. 1) Telogen Effluvium: The hair grows in three phasesAnagen (growing), Catagen (resting) and Telogen (shedding). Normally, 85 to 90 percent of the scalp hair is in the anagen phase, 2 to 3 percent is in catagen, and 10 to 15 percent is in telogen. We should normally shed between 100 and 150 hairs daily. However, if a stressor occurs (i.e. thyroid abnormality, iron deficiency, hormonal changes, medication change, pregnancy, hospitalization, or serious illness), up to four to six months later, the hair cycle can shift so that 20 to 40 percent of the scalp hair sheds, or enters the telogen phase. This is usually manifested as significant shedding and decreased overall thickness of the hair. This entity is typically temporary, with the hair shifting back to normal cycling six to 12 months after the inciting stressor has been resolved. Rarely, telogen effluvium can be ‘idiopathic’— no cause is found and the hair loss is chronic. 2) Androgenetic Alopecia: Male and female pattern hair loss are the most recognizable forms of hair loss. Without treatment, this hair loss can become permanent. This entity leads to progressive miniaturization of the hairs in the affected area with each hair cycle, until the hair can no longer grow back. The best treatment of Androgenetic Alopecia is preventative! It is better to prevent or slow down the hair loss, than to wait until the hair loss becomes noticeable to the public. At that

point, it is more difficult to achieve regrowth with medication and may warrant treatment with surgical hair restoration. 3) Alopecia Areata: This entity is a less-common form of non-scarring alopecia. Alopecia Areata is an autoimmune condition, in which the immune system attacks the bulb of the hair follicle, causing the hair to fall out. It can leave large completely bald circular patches or diffusely bald areas. 4) Traction Alopecia: Traction Alopecia is typically loss around the hairline caused by tight hairstyling practices such as tight ponytails, braids, weaves and dreadlocks. Tight hairstyles cause tenderness and inflammation around the hair follicles. Without stopping the inciting problem and treating the hair loss, Traction Alopecia can eventually lead to permanent, scarring hair loss.

Scarring Hair Loss There are several types of scarring hair loss. They are caused by inflammation around the hair follicles that

eventually heal over with ‘fibrosis’ or a scar. These entities can be treated if diagnosed early. The goal of treatment is to stop the progression of the inflammation to allow the hair to regrow. However, once the scarring has begun, it becomes difficult to achieve regrowth. 1) Lichen Planopilaris (LPP): For unknown reasons, LPP is typically seen in middle-aged Caucasian women. It typically leads to tender, burning, and/or itchy areas in the front of the scalp with redness, scaling, and bumps around the affected hair follicles. 2) Frontal Fibrosing Alopecia (FFA): FFA is considered to be a variant of LPP; however, it is more commonly seen in post-menopausal Caucasian women. These women experience gradual hairline recession and eyebrow loss. 3) Central Centrifugal Cicatricial Alopecia (CCCA): For unknown reasons, CCCA affects predominantly women of African descent. It can be accompanied by traction alopecia, and may be related to a history of tight hairstyling practices or pomade use. It starts with mild tenderness and hair loss on the crown of the scalp. It left untreated, it can be a chronic progressive condition, leading to cosmetically-disfiguring balding. 4) Discoid Lupus Erythematosus (DLE): DLE is an autoimmune condition that typically only affects the skin. However, rarely, these individuals can develop systemic lupus erythematosus. When DLE affects the scalp, it can cause reddish-purple or brown plaques with hair loss in the affected areas.

Non-Surgical Treatments for Hair Loss Many people are not candidates for hair transplanta-

DHT causes hair follicles to shrink, which reduces the flow of blood and nutrients to the hair follicle.

Topeka Health & Wellness


tion. In addition, even those that are surgical candidates, may need to address the issue of ongoing hair loss. Nonsurgical treatments for hair loss include topical treatments, oral medication and laser devices. Minoxidil (brand name Rogaine) is an FDA-approved direct stimulator of hair growth. It works in 88 to 90 percent of individuals with Androgenetic Alopecia to slow down the progression of hair loss, re-thicken hairs that have thinned, and regrow hairs that have not been permanently lost. We recommend using the 5 percent foam once daily for both men and women. This solution is just as effective; however, it contains a potential irritant and some complain that it is too greasy. Finasteride (brand name Propecia) is FDA-approved in men only. However, it may be indicated in postmenopausal women with Androgenetic Alopecia. It blocks the effects of dihydrotestosterone on the hair follicle. The product works in up to 92 percent of users to stop the progression of hair loss, and can also rethicken and regrow hair. Up to 1 to 2 percent of men may experience sexual side effects. Spironolactone is a diuretic that functions as an antiandrogen medication in women. At high doses, it can block hormonal influences on hair loss in women. It is not typically used as monotherapy for hair loss, but usually as an adjunct to minoxidil. At these higher doses, women can experience irregular periods, muscle cramps, increased potassium and lightheadedness, therefore, we typically start at lower doses to gauge tolerability. Low-level laser light stimulation devices can also stimulate hair thickening and regrowth. There are many devices on the market, in addition, I typically recommend it as an adjunct to other more well-studied treatments, such as minoxidil and finasteride. Platelet Rich Plasma (PRP) is a preparation taken from a patient’s own blood in which the platelets are

enriched in concentrated plasma. PRP increases dermal papilla cells, which are decreased in individuals with balding, and potent hair growth stimulators, Fibroblast growth factor-7 and Beta-catenin. In addition, mice treated with PRP have quicker transitions into the

-------------------------------------------------- July 2015 • Page 17

growing phase of hair than untreated mice. When used as an adjunct to hair transplantation, hair follicles pre-treated with PRP can demonstrate better density and graft survival. Because of the improved hair growth seen with hair transplantation and the abovementioned animal studies, hair specialists have started using PRP as primary treatment for male and female pattern balding, as well as Alopecia Areata. PRP treatment is particularly attractive for women who have not seen great results with minoxidil, and young men who may not be suitable candidates for finasteride or hair transplantation.

Surgical Hair Restoration Modern hair transplant surgery is an exciting and gratifying method to restore hair on a thinning scalp. It entails removing hair from the back of the scalp – which is generally thicker and grows longer – and placing it in the front of the scalp. This surgery works because the hair in the back has a different genetic destiny than the hair in the front. Unlike hair transplants in previous decades where “hair plugs” were used, follicular unit transplantation aims at restoring thinned areas while creating a natural, undetectable appearance. We achieve this by using small, follicular groupings of one to three hairs while creating a very natural-looking hairline. When performing hair transplantation in men, the most important aspect is creating a natural appearing hairline. Because it is difficult to predict the future extent of hair loss, it is also pertinent that ongoing hair loss is accounted for, so that the cosmetic improvement looks natural today and 20 years from now. Fortunately, most women experiencing hair loss are helped with a combination of both medical and surgical therapies. Many women are candidates for hair transplantation. With the use of follicular unit transplantation with one to four follicular unit grafts very good cosmetic, natural-appearing results can be achieved. Women are often more concerned about the ‘seethrough’ nature of the scalp, as opposed to regression of the hairline or loss at the crown of the scalp. The net cosmetic outcome and density will reflect the amount of hairs transplanted minus the ongoing hair loss. In addition, placing the hairs predominantly in the frontal scalp, as opposed to diffusely spreading it throughout the involved areas will lead to a better cosmetic outcome. KMC Hair Center treats all of the above-mentioned

hair loss types using a combination of the above therapies. If you are experiencing hair loss and would like to explore your options, contact us for a consultation to see what treatments can work for you. Call 913-6316330 or visit to learn more.

Dr. Meena Singh Dr. Meena Singh is a board-certified dermatologist and dermatologic surgeon, specializing in medical treatments for hair loss of all types.. She attended Harvard Medical School, trained at the Mayo Clinic, and completed a surgical fellowship in New York City, where she became trained in Mohs Micrographic Surgery, as well as cosmetic dermatology procedures. Additionally she completed a fellowship with the International Society for Hair Restoration Surgery, with training in all hair transplantation techniques, including strip excision and manual/motorized/robotic follicular unit extraction, and transplanting into scarring alopecias. She has performed clinical trials in laser hair stimulation, as well as studies in hair transplantation for scarring and non-scarring forms of hair loss. She has performed investigative studies on skin cancer in transplant recipients, as well as tissue engineering. She has numerous publications in many peer-reviewed dermatology journals, book chapters, and has been published in the New England Journal of Medicine.

KMC HAIR CENTER 6333 Long Ave., Suite 360 Shawnee, KS 66216 913-631-6330

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

Celebrate safely this Fourth of July Page 18 • July 2015


By Mende Barnett, Education Consultant for the Office of the State Fire Marshal


e’re feeling the heat of Summer, and along with it many of us will also experience the heat of fireworks celebrations as we enjoy Fourth of July festivities with our friends and families. While fireworks are used as part of the holiday celebration, it is important to remember that fireworks can be dangerous if not handled properly.

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

• Never re-ignite mal functioning fireworks • Never give fireworks to small children • Store fireworks in a cool, dry place • Dispose of fireworks properly • Never throw fireworks at another person • Never carry fireworks in your pocket • Never shoot fireworks in metal or glass containers

Unfortunately, statistics indicate nearly half of all fireworks injuries in Kansas during 2014 occurred to children under the age of 18 with Photo: Melody Heifner burns being the primary type of injury. Hospitals reported a total of 158 fireworks-related In addition, bottle rockinjuries, with 47% of all such injuries during ets and M80s are dangerous and illegal in the banned fireworks is considered a crime the entire year occurring on July 4. Thirty-nine state of Kansas. The use or sale of these under Kansas law. percent of the injuries were to the hand, while thirty-four percent were to the face or eyes. “While shooting your own fireworks can be a thrill, they can also cause serious injuries and fires if not handled properly,” says Doug Jorgensen, Fire Marshal for the State of Kansas. “The safest approach to enjoying fireworks is to visit public fireworks displays conducted by trained professionals who know how to properly handle fireworks. We want all our Kansas kids to enjoy this Summer’s fun and festivities as safely as possible.” To help the public celebrate safely, the Office of the State Fire Marshal offers the following tips for the safe use of fireworks: • Always purchase high quality fireworks from reliable and legitimate sources • Always read and follow label directions • Have an adult supervise all fireworks activities • Always ignite fireworks outdoors • Have water nearby • Never experiment or attempt to make your own fireworks • Light only one firework at a time

Meet Blaze the Fire Dog Blaze, the fire dog mascot for the Office of the State Fire Marshal, has much to howl about when it comes to fire safety – especially for kids. To help the kids of Kansas, plus parents and teachers, better understand the importance of fire safety and to always have a resource for information on how to fireproof homes and schools, Blaze has started his own “Paws for Prevention” blog.

Blaze also will attend events around the state to promote a fire-proof Kansas and encourage kids to know how to quickly escape a building • Provide fun and readable information to that is on fire. He will children, plus activities that would pro also promote the impormote fire safety tance of never playing with fire, how to be • Reach teachers, school administrators and safe with fireworks and campfires, and why childcare centers to help promote fire kids should never cook without an adult safety to students present. • Communicate with fire departments Check out Blaze’s blog at www.PawsforPreacross the state to help them promote safety in their communities

Blaze, tired of chasing his own tail when it comes to helping Kansans understand how to keep themselves safe from the dangers of fire, decided to be a “Fire Dog with a Blog” in order to:

5 Natural Cures for the Summertime Blues

Topeka Health & Wellness


-------------------------------------------------- July 2015 • Page 19

By Sylvia Anderson, Editor, Insiders Health


ummer! Most people take time during this season to participate in fun activities such as days at the beach, backyard BBQs, and outdoor concerts. But not everyone has that same experience. In fact, you may find yourself sleeping way too much, having no energy, and feeling down. So, what’s the deal?

Well, you may be suffering from a case of the “summertime blues.” Did you know that these summertime blues could actually be an indicator of seasonal affective disorder, or SAD? Contrary to what many believe, SAD is not reserved solely for winter, and can also occur in spring, summer, and fall. Furthermore, SAD is not an actual “unique mood disorder,” but rather an indicator that major clinical depression might be present. And that’s nothing to mess around with. Major clinical depression affects nearly 20 million adults in the United States each year. While medication is often prescribed as a treatment for depression, natural cures do exist as well. Here are five of the best natural cures for your case of summertime blues! Change Your Diet One of the major players with a role in causing depression is serotonin. Having low levels of this chemical increases your chance of developing depression. Antidepressants like Prozac work to increase and normalize serotonin levels, but you don’t necessarily have to turn to medication. To mimic Prozac’s action, you can change your diet in a way that will eliminate or greatly reduce factors that inhibit serotonin levels, while eating more of the things that increase levels. For example, you should avoid caffeine, and try to eat more foods with protein, healthy fats, and omega-3 fatty acids – like nuts, coconut oil, turkey, salmon, sardines, and herring. Get Physically Active Even though depression may make you feel like you have no energy and cause you to sleep more, it’s important to roll yourself out of bed and exercise a little. You’ll thank yourself for it later! That’s

because exercise releases endorphins, which are those feel-good chemicals that act like a natural antidepressant, and causes the infamous “Runner’s high.”

Soak in the Sun

As with the physical activity, if you feel too unmotivated to get out of the house and face the summer heat, tell yourself that it’s for your own good. Getting just 15 minutes to a half hour of sunlight each day can Hypericum Perforatum increase vitamin D levels and boost your mood. If you Better known as St. John’s wort, Hypericum per- don’t get a lot of sun where you live, or can’t stand the foratum is an herb that serves as a powerful natural heat, you should look into purchasing a therapeutic antidepressant. Even though it’s not approved by light box. the FDA in the United States, our neighbors in Europe rely heavily on this herb to treat depression. While enjoying the sunlight for a half hour each day A word of caution, however: do not take this if you may sound like a silly treatment, real doctors who are are taking any other medication for HIV/AIDS, treating depressed patients actually recommend inantidepressants, or organ transplant drugs, as it vesting in a light box or seeking more sunlight, in concan interfere with their effectiveness. junction with their medication. For an all-natural remedy, substitute the medications for the herbs menSAM-e tioned previously. Try doing yoga in the sunlight, in Pronounced “Sammy,” S-adenosyl-L-methionine addition to taking the herbs. Yoga is a relaxing activity is a naturally-occurring chemical found within our that can be done by anyone . . . no, you don’t have to bodies. Like St. John’s wort, it increases the levels be able to bend in weird ways to reap the benefits, or of serotonin and dopamine. Also like St. John’s be young and slim! And, yoga has been shown to rewort, it’s not currently supported by the FDA even duce anger, depression, and anxiety. Because breaththough it enjoys widespread use throughout Eu- ing technique is a major focus in yoga, you can be sure rope. But it can easily be found as an over-the- that you’ll be left feeling calm, in control, and happier counter supplement in many health stores. than ever.


Page 20 • July 2015



he Road Runners Club of America wants to remind the running community about the importance of following our hot weather running tips. Running in the heat of summer can be dangerous if proper precautions and preparations are not followed.

• Avoid dehydration! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10–15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20–30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you’re missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration. • Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. While running, the body temperature is regulated by the process of sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature. Check your local weather and humidity level. • When running, if you become dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING, find shade, and drink water or a fluid replacement drink. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment.

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

• Run in the shade whenever possible and avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least 15 SPF sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head.

tains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running, how long you think you will gone, and carry identification.

• If you have heart or respiratory problems or you • Stay hydrated, cool, and safe this summer! are on any medications, consult your doctor about running in the heat. In some cases it may be in your Source: best interests to run indoors. If you have a history of TM heatstroke/illness, run with extreme caution. • Children should run in the morning or late afternoon hours but & Advertising Consultants should avoid the peak heat of the day to preIrene Haws vent heat related illOwner/Designer nesses. It is especially Since 1999 important to keep children hydrated while running and playing outdoors in the heat. • Do wear light colored Graphic Services for Print, Advertising & Web breathable clothing. Do not wear long sleeves or Call today for a free estimate or to learn more about: long pants or sweat suits. Purposefully runBusiness Forms Design, Fillable PDF Forms, Poster & ning in sweat suits on Banner Artwork, T-Shirt Design, Brochure and More. hot days to lose water weight is dangerous! Ask me about building your company website.


• Plan your route so you can refill water bottles or find drinking foun- P.O. Box 2804 - Topeka KS 66601

Pet Safety During the Summer Months Topeka Health & Wellness



ummer is filled with fun opportunities to spend with our pets, but some of these experiences can spell danger for our furry friends. Take these simple precautions to help keep your pet safe during the summer months.

Visit the Vet A visit to the veterinarian for a summer check-up is a must. Make sure your pets get tested for heartworm if they aren’t on year-round preventive medication. Be sure to get your pet on a safe flea and tick control program. Shade & Water Pets can get dehydrated quickly, so give them plenty of fresh, clean water when it’s hot outdoors. Make sure your pets have a shady place to get out of the sun, be careful to not over-exercise them, and keep them in doors when it’s extremely hot. Summer Style Feel free to trim longer hair on your dog, but never shave your dog: The layers of dogs’ coats protect them from overheating and sunburn. Street Smarts When the temperature is very high, don’t let your dog linger on hot asphalt. Being so close the ground, your pooch’s body can heat up quickly, and sensitive paw pads can burn. Keep walks during these times to a minimum. Avoid Chemicals Commonly used flea and tick products, rodenticides (mouse and rat baits), and lawn and garden insecticides can be harmful to cats and dogs if ingested, so keep them out of reach. Keep citronella candles, oil products and insect coils out of pets’ reach as well. Call your veterinarian or the ASPCA Animal Poison Control Center at (888) 426-4435 if you suspect your animal has ingested a poisonous substance. Parties Remember that the food and drink offered to guests may be poisonous to pets. Keep alcoholic beverages away from pets, as they can cause intoxication, depression and comas. Similarly, remember that the snacks enjoyed by your human friends should not be a treat for your pet; any change of diet, even for one meal, may give your dog or cat severe digestive ailments. Avoid raisins, grapes, onions, chocolate and products with the sweetener xylitol.

-------------------------------------------------- July 2015 • Page 21

Fireworks Leave pets at home when you head out to Fourth of July celebrations, and never use fireworks around pets. Exposure to lit fireworks can potentially result in severe burns or trauma to curious pets, and even unused fireworks can be hazardous. In the Car Never leave your pet unattended in a parked car for any period of time. On a warm day, the temperature in a parked car can reach 120F in a matter of minutes — even with the car windows partially open. Your pet can quickly suffer brain damage or die from heatstroke or suffocation when trapped in high temperatures. Avoiding Heat Stress Animals with flat faces, like Pugs and Persian cats, are more susceptible to heat stroke since they cannot pant as effectively. These pets, along with the elderly, the overweight, and those with heart or lung diseases, should be kept cool in air-conditioned rooms as much as possible. This is what you should do if your pet is exposed to high temperatures: • Be alert for the signs of heat stress — heavy panting, glazed eyes, a rapid pulse, unsteadiness, a staggering gait, vomiting, or a deep red or purple tongue. • If your pet becomes overheated, you must lower his body temperature immediately. • Move your pet into the shade and apply cool (not cold) water all over her body to gradually lower her body temperature. • Apply ice packs or cold towels to your pet’s head, neck, and chest only. • Let your pet drink small amounts of cool water or lick ice cubes.

• Finally, take your pet directly to a veterinarian — it could save your pet’s life. If you see an animal in a car exhibiting any signs of heat stress, call your local animal care and control agency or police department immediately! If you must take your pet with you in your car, do so safely: Cats should ride in pet carriers, and dogs should ride in travel crates or be on a leash. When a pet travels, she should wear two ID tags — one with a home address and one with a destination address. Source:,

Page 22 • July 2015


Cool Tips for a Safe Summer Trip


f the many great things about summertime, few match the fun of a family road trip. Before you hook up that new boat or camper, or hit the road with your family or friends in your car, SUV, pickup, or RV, take the time to review some summer travel safety tips. Prevention and planning may take a little time up front, but will spare you from dealing with the consequences of a breakdown—or worse yet, a highway crash—later.

Before You Go Regular maintenance such as tune-ups, oil changes, battery checks, and tire rotations go a long way toward preventing breakdowns. If your vehicle has been serviced according to the manufacturer’s recommendations, it should be in good condition to travel. If not—or you don’t know the service history of the vehicle you plan to drive—schedule a preventive maintenance checkup with your mechanic right away. Owners may not always know their recalled vehicle still needs to be repaired. NHTSA's VIN Lookup Tool lets you enter a Vehicle Identification Number (VIN) to quickly learn if a specific vehicle has not been repaired as part of a safety recall in the last 15 years. Check for recalls on your vehicle by searching now: When your vehicle is well maintained, getting it ready for a road trip is relatively quick and easy. However, regardless of how well you take care of your ride, it’s important to perform the following basic safety checks before you go on a road trip: Vehicle Safety Checklist Tires— Air pressure, tread wear, spare. Check your vehicle’s tire inflation pressure at least once a month, when your tires are cold (they haven’t been driven on for three hours or more)—and don’t forget to check your spare, if your vehicle is equipped with one. The correct pressure for your tires is listed on a label on the driver’s door pillar or doorframe or in the vehicle owner’s manual—the correct pressure for your vehicle is NOT the number listed on the tire itself. A tire doesn’t have to be punctured to lose air. All tires naturally lose some air over time. In fact, underinflation is the leading cause of tire failure. Also, take five minutes to inspect your tires for signs of excessive or uneven wear. If the tread is worn down to 2/32 of an inch, it’s time to replace your tires. Look for the built-in wear bar indicators or use the penny test to determine when it’s time to replace your tires. Place a penny in the tread with Lincoln's head upside down. If you can see the top of Lincoln's head, your vehicle needs new tires. If you find uneven wear across the tires’ tread, it means your tires need rotation and/or your wheels need to be aligned before page. Belts and Hoses — Condition and fittings. Look under the hood and inspect all belts and hoses to make sure there are no signs of bulges, blisters, cracks, or cuts in the rubber. High

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

summer temperatures accelerate the rate at which rubber belts and hoses degrade, so it’s best to replace them now if they show signs of obvious wear. While you’re at it, check all hose connections to make sure they’re secure. Wiper Blades — Wear and tear on both sides. After the heavy toll imposed by winter storms and spring rains, windshield wipers may need to be replaced. Like rubber belts and hoses, wiper blades are vulnerable to the summer heat. Examine your blades for signs of wear and tear. If they aren’t in top condition, invest in new ones before you go. Cooling System — Coolant level and servicing. The radiator in your vehicle needs water and antifreeze (coolant) to keep your engine functioning properly. When your car hasn’t been running and the engine is completely cool, carefully check your coolant level to make sure the reservoir is full. In addition, if your coolant is clear, looks rusty, or has particles floating in it, it is time to have your cooling system flushed and refilled. If your coolant looks sludgy or oily, immediately take your vehicle to a mechanic. Fluid Levels — Oil, brake, transmission, power steering, and windshield washer fluids. Check your vehicle’s oil level periodically. As with coolant, if it’s time or even nearly time to have the oil changed, now would be a good time to do it. In addition, check the following fluid levels: brake, automatic transmission or clutch, power steering, and windshield washer fluid. Make sure each reservoir is full; if you see any signs of fluid leakage, take your vehicle in to be serviced. Lights — Headlights, brake lights, turn signals, emergency flashers, interior lights, and trailer lights. See and be seen! Make sure all the lights on your vehicle are in working order. Check your headlights, brake lights, turn signals, emergency flashers, and interior lights. Towing a trailer? Be sure to also check your trailer including brake lights and turn signals. Trailer light connection failure is a common problem and a serious safety hazard. Air Conditioning — A/C check. Check A/C performance before traveling. Lack of air conditioning on a hot summer day affects people who are in poor health or are sensitive to heat, such as children and older adults. Protect the Children When traveling with children, take every precaution to keep them safe. Make sure car seats and booster seats are properly installed and that any children riding with you are in the car seat, booster seat, or seat belt best suited to protect them. All children 13 and younger should ride in the back seat. And remember, all passengers in your vehicle should be buckled

up! To learn more and find a free inspection site near you, please visit Buckle Up. Every Trip. Every Time. All passengers must agree to wear their seat belts every time they are riding or driving in your vehicle. Set the example by always wearing your seat belt. Summer Safety Alert! There are other dangers to children in and around cars that you should know. One of those dangers is hyperthermia, or heatstroke. Heatstroke can occur when a child is left unattended in a parked vehicle. Never leave children alone in the car—not even for a few minutes or with the engine running. Vehicles heat up quickly; if the outside temperature is in the low 80s°, the temperature inside the vehicle can reach deadly levels in just a few minutes – even with a window rolled down. A child’s body temperature rises 3 to 5 times faster than that of an adult. Be sure to lock your vehicle’s doors at all times when it’s not in use. Put the keys somewhere that children can’t get access to them. Children who enter vehicles on their own with no adult supervision can be killed or injured by power windows, seat belt entanglement, vehicle rollaway, heatstroke or trunk entrapment. Emergency Roadside Kit Even a well-maintained vehicle can break down, so it’s advisable to put together an emergency roadside kit to carry with you. Suggested emergency roadside kit contents: • Cell phone and car charger • First aid kit • Flashlight • Flares and a white flag • Jumper cables • Tire pressure gauge • Jack (and ground mat) for changing a tire • Work gloves and a change of clothes • Basic repair tools and some duct tape (for temporarily repairing a hose leak!) • Water and paper towels for cleaning up • Nonperishable food, drinking water, and medicines • Extra windshield washer fluid • Maps • Emergency blankets, towels and coats

Fitness Trends To Look Into This Summer Topeka Health & Wellness


--------------------------------------------------- July 2015 • Page 23

By Allie White,


summertime is a great time to try something new. So why not look into one or more of these 2015 fitness trends?

1. What's old is new again. Sure, people have been exercising without fancy equipment for centuries, but these days it seems like people are using their own body weight for exercise more than ever. Don't believe us? Just check out the American College of Sports and Medicine's Worldwide Survey of Fitness for 2015. It lists body weight training as the number one fitness trend to look for in the coming year. Don't laugh this approach to fitness off as being too simple. Just because something is equipment-free doesn't mean it's ineffective. Quite the opposite, actually. Squats, lunges, push-ups, planks ... these tried-and-true exercises are some of the most efficient, powerful ways to get in shape, get strong and make the most of your time. It certainly doesn't hurt that body weight training can be done almost anywhere (your basement, a playground, the beach!) and is practically free. So get in touch with your primal side, find a sturdy bar to hang from and get your pull-up on! 2. Getting back to the great outdoors. For years, we've been cooped up in gyms and studios like hamsters on a wheel, sweating it out with the masses (and also breathing the same air as the masses). But with the rise in popularity of extreme and adventure racing, it seems like outdoor fitness is bound for a resurgence. Organized military-style bootcamps, obstacle racing, even outdoor leisure like hiking, biking and rock climbing are making the combination of fresh air and fitness easier than ever to come by. These activities perfectly combine cardio, strength and endurance, so there's really no reason not to get outside for your daily dose of wellness in 2015. 3. Digital is the future. We rely on technology to make almost every aspect of our lives easier, so why not use it to our advantage when it comes to fitness as well? When it comes to inspiration, look no further than Instagram and YouTube. Find a few accounts you love and make sure to check their feeds regularly. Whether it's a dose of "fitspiration" or a move of the day, embrace social

media for the good it can bring to your wellness routine. You might also be surprised to learn that your favorite trainer or studio has online workouts you can stream when you just don't want to leave the house or you just can't squeeze a daily workout into your busy schedule. So let the workouts come to you! And finally, that new Apple Watch is going to be a digital fitness game changer. 4. There is strength in numbers. Group workouts are nothing revolutionary in the fitness world, but organized dance parties that blend fitness, yoga, nightclubs and DJs sure are. Fitness doesn't have to be painful and unpleasant. Just because a workout out doesn't feel like a workout doesn't mean it's not working! 5. Boutique fitness. Over the past few years, boutique fitness studios have exploded in popularity. In 2015, their popularity will only continue to grow with the introduction of highly-specific studios. Underwater cycling? Check. Treadmill training? Check. Aerial yoga? Check. Indoor rowing? Check. If you can dream it, there's probably a class for it. 6. Fashionable, functional workout gear is the new norm.

If Beyonce is doing it, that means it's about to explode in popularity, right? Say goodbye to your standard black leggings — you're about to start seeing a lot more color and style at the gym as athleisure takes center stage next year. Even better? Your gym clothes now acceptably double as everyday clothes, so no more feeling guilty about wearing your sneakers and sports bra around town whenever you feel like it. Activewear is about to be the new streetwear. 7. Time is of the essence. No longer are you expected to work out for hours, sweating it out around the floor and jumping from machine to weight bench and back again. Why slave away at the gym all day when you can get a workout that's just as effective in 20 quick minutes? High intensity interval training has been around for a while now, but I'm betting that 2015 will forever be known as "the year of HIIT." These "shortcut" workouts are as effective as they are short. What's not to love about that when you're on the go? So what am I missing here? What are you looking forward to in 2015? Share your thoughts in the comments and you may just see MBG cover your favorite new fitness trend in the coming months! Photo Credit: Stocksy

Spiritual Wellness

Page 24 • July 2015



enesis 1:16 tells VAUGHN us “God LAWRENCE made two great Owner, lights – the greater Spiritual Health light to govern the day and the lesser light to govern the Designed for Health night.” Just as God made plants, animals and us; He also made the sun to be our life-force that governs our planet and brings life to His creations. After all, “God is Light.” (1 John 1:5). The sun is a reflection of the eternal essence of God. We need the sun, and must learn to embrace it, not fear it. God designed us to absorb light. The absorption of sunlight triggers a cascade of events in the body critical to our health, including the regulation of sleep hormones, liver detoxification and the well known production of Vitamin D.

becomes burdened with toxins. The body will eliminate these toxins in every way it can, one of them being the largest organ of your body, the skin. Unhealthy skin is not able to properly absorb the sun and leads to sunburn. Lathering up with synthetic sunscreen can be dangerous, as most sunscreens are filled with toxic man-made chemicals and the sun will bake these chemicals into your skin.

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

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

Summer Sun: Friend or Foe?

If we eat God-created healthy foods, loaded with leafy greens, healthy fats and rich in anti-oxidants, you will absorb light, strengthen the immune system, cleanse your blood, heal your liver, strengthen your bones and absorb light the way Vitamin D is a hot topic for good reason. The God intended from the beginning! “sunshine vitamin” is known to reduce the risk of all major diseases, including cancer. Vitamin D is 2. We must honor the power of God’s design. especially crucial for bone development. Without The sun is very powerful, so use caution and sunshine, children are at risk for developing rickavoid over-exposure especially if your skin is ets, a bone malformation disease. weak from a diet high in processed foods. Morning sun is best, between sunrise and 11 am. Start So, why all the confusion? Is the sun friend or foe? with 10-15 minutes of sunshine at first, and inWhy have people lived in the sun for thousands crease each day until you get at least an hour. of years without astronomical rates of skin cancer Wear light colored clothing and wide-brimmed that we see today? Why are we using more sunhats for protection. Other options to assist the screen than ever and yet we still see increasing skin are natural sunscreens that are coconut oil rates of skin cancer? God called His creation “good” and so it is imperative that we trust His Word and His design and look deeper at what is really going on.

Two major factors to consider: 1. To absorb sunlight in a healthy way, we must have a healthy body. When we eat man-made junk food, sugar, and synthetics found in processed foods, your body

based and supplementing with Astaxanthin, a powerful antioxidant found in algae. Ideally we should use the summer months to build our body’s supply of vitamin D to last us through the winter. In the winter supplement with cod liver oil, one of the few food sources of vitamin D. Vitamin D3 is another natural source from cholecalciferol, a pale yellow oil found in sheep’s wool, however the best sources have always been the sun and cod liver oil. It is important to avoid Vitamin D2, the synthetic version found in most “fortified foods”. God gave us the sun to be life-giving. Using sunscreens and sunglasses block the essence of God from entering our body and doing what it was designed to do. So, throw away the chemical sunscreens, eat healthy foods and absorb sunlight the way God designed you! Your rewards will be happiness, a stronger immune system and long-term disease prevention. Thank you God for the sun…”Light is sweet, and it pleases the eyes to see the sun.” Ecclesiastes 11:7

–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.

How Do I Prevent a Stroke?

Topeka Health & Wellness


-------------------------------------------------- July 2015 • Page 25


xperts think that up to 80% of strokes can • Programs to help be prevented. Some stroke risk factors canyou stop smoking not be controlled, such as age, family history, Ask your doctor or nurse for and ethnicity. But you can reduce your chances of help. For more information having a stroke by taking these steps: on quitting, visit Smoking and how to quit. • Know your blood pressure. Your heart moves blood through your body. If it is hard for your heart • Get tested for diabetes. to do this, your heart works harder, and your blood People with diabetes have pressure will rise. People with high blood pressure high blood glucose (often often have no symptoms, so have your blood pres- called blood sugar). People sure checked every 1 to 2 years. If you have high with high blood sugar often blood pressure, your doctor may suggest you make have no symptoms, so have some lifestyle changes, such as eating less salt (DASH your blood sugar checked Eating Plan) and exercising more. Your doctor may regularly. Having diabetes also prescribe medicine to help lower your blood raises your chances of havpressure. ing a stroke. If you have dia• Don’t smoke. If you smoke, try to quit. If you are betes, your doctor will ter and exercising more. Your doctor may prehaving trouble quitting, there are products and pro- decide if you need diabetes pills or insulin shots. Your scribe medication to help lower your cholesdoctor can also help you make a healthy eating and grams that can help: terol. exercise plan. • Nicotine patches and gums • Support groups

• Get your cholesterol and triglyceride levels tested. Cholesterol is a waxy substance found in all parts of your body. When there is too much cholesterol in your blood, cholesterol can build up on the walls of your arteries. Cholesterol can clog your arteries and keep your brain from getting the blood it needs. This can cause a stroke. Triglycerides are a form of fat in your blood stream. High levels of triglycerides are linked to stroke in some people. People with high blood cholesterol or high blood triglycerides often have no symptoms, so have your blood cholesterol and triglyceride levels checked regularly. If your cholesterol or triglyceride levels are high, talk to your doctor about what you can do to lower them. You may be able to lower your cholesterol and triglyceride levels by eating bet-

• Maintain a healthy weight. Being overweight raises your risk for stroke. Calculate your Body Mass Index (BMI) to see if you are at a healthy weight. Make healthy food choices and get plenty of exercise. Each week, aim for at least 2 hours and 30 minutes of moderate-intensity aerobic physical activity, 1 hour and 15 minutes of vigorous-intensity aerobic physical activity, or a combination of moderate and vigorous activity. Start by adding more fruits, vegetables, and whole grains to your diet. Take a brisk walk on your lunch break or take the stairs instead of the elevator. • If you drink alcohol, limit it to no more than one drink (one 12 ounce beer, one 5 ounce glass of wine, or one 1.5 ounce shot of hard liquor) a day. • Find healthy ways to cope with stress. Lower your stress level by talking to your friends, exercising, or writing in a journal.



Page 26 • July 2015


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

Healthy Event Calendar for Greater Topeka To list an event in this calendar, email it to 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 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 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 or visit

strength, fitness. Contact Sheri 207-0380 or

HEARTLAND HEALTHY NEIGHBORHOODS – 2nd Mon., 11:45am-1pm. Promoting neighborhood well-being by mobilizing people, ideas & resources. 233-1365. LADIES’ EXERCISETue. evenings 7-8 pm & Fri. mornings 8-9 am, First Baptist, 129 w 15th St., Lyndon. free active supportl: fat burning,

New Look...

g the We brin


Same fun... t o h p z e e h www.sayc

ay! d o t t even r u o y Book


TINUED FROM PREVIOUS PAGE Topeka Health & Wellness ----------------------------------------- -------------------------------------------------- July 2015 • Page 27 HEALTHY EVENT CALENDAR CON- NOTO MARKET & ART WALK ON FIRST SW Wanamaker TINUED FROM PREVIOUS PAGE FRIDAYS – NOTO arts district. Enjoy arts, antiques, fine crafts, and flea market items. DOWNTOWN TOPEKA FARMERS MARKET MONDAY FARMERS MARKET - Monday's - Saturday's through Nov. 2, 7:30am-noon, 12th through Oct. 19, 8-11:30am, Topeka/Shawnee SAVING DEATH ROW DOGS ADOPTION and Harrison. The open-air market is full of Co. Library, 1515 SW 10th. Closed on Labor BOOTH - Every Sat., 1am - 2pm, Petco, 1930 fresh fruits & vegetables, herbs, arts & crafts, Day. CONTINUED ON NEXT PAGE 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. WOW - WORKIN' OUT ON WEDNESDAYS 5:30 pm every Wed., south steps of the Capitol building. Free, fun and family-friendly. A combination of aerobic & strength training exercises, coupled with a fun line dance to end each experience. 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 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. July 24th Boot Camp, 6:30 pm; August 28th Yoga, 6:30 pm; September 25th Boot Camp, 6:30 pm

Page 28 • June 2015


HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE flowesr, home-baked goods etc. SATURDAY FAIRLAWN STARTER BIKE RIDE - Every Sat., start at 8am at Classic Bean in Fairlawn Plaza, end at Pizagle’s. Great for beginners. For info: HARVESTER'S PROGRAM FOR SENIOR CITIZENS - every second Sat., takes place at Christian Lord Ministries, 2421 SE California. Call 266-4979. ANNUAL FIESTA MEXICANA 5K RUN/WALK – June 27, 8am. Oakland Community Center. $25 registration fee includes shirt until June 20. For 2015 KANSAS LADIES CHARITY CLASSIC SHOOT – June 27, 9am-11pm. Ravenwood Lodge. $60. For info:,, or 256-6444 24TH ANNUAL TOPEKA POND TOUR – June 28, 12pm. Hosted by the Topeka Area Water Garden Society. Enjoy the Tour throughout the Topeka area and view creative, unique and beautiful water features. Tickets go on sale June 7th at HyVee, Jacksons Greenhouse, Porterfields Flowers, WaterScape Concepts, Wild Bird House, Topeka Landscape, Skinners Nursery or at each Pond Host location day of the event. Up to 10 Locations around Topeka. For info: 633-4854 or or STATE OF WELLNESS SYMPOSIUM - June 30, 10am-4pm, Meridian Center, Newton, KS. Workwell KS teams up with Kansas Alliance for Wellness and Kansas Hospital Education & Research Foundation/Healthy Kansas Hospitals for the first statewide State of Wellness Symposium. Registration & info: THE BLACKWOOD BROTHERS - July 8, 7pm, Forest Park Retreat Center, 3158 SE 10th. The Christian Gospel Quartet will be holding a free will offering concert. For infor: 785-234-8024 CONTINUED ON NEXT PAGE

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

Topeka Health & Wellness


HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE FREEDOM FEST - Jul. 11, 3pm, Oakland Nazarene Church, 939 NE Oakland Ave. Food, games, prizes, obstacle course, jumping castle, slip 'n slide, health fair, live bands, police motorcycles, firetruck and more. Free. NATIONAL NIGHT OUT PLANNING - July 14, 6:30pm at the Public Library, Rm 101B. 2015 KANSAS CONFERENCE ON POVERTY – July 15-17. Ramada Downtown Topeka. For info:

-------------------------------------------------- July 2015 • Page 29

TOPEKA YOUTH PROJECT GOLF CLASSIC – Jul. 17, Village Greens. 8:30am shotgun. 7:45 registration, donuts, juice. Lunch follows tourney. Cash prizes! Two $500 closest to pin prizes! Call 273-4141 to register. MAKIN' MOVES: Street Soldiers for The Kansas Children's Discovery CONTINUED ON NEXT PAGE


This summer, we’re uniting

50,000 RIDERS from across the country to ride


Page 30 • July 2015


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

10 Tips For Staying Healthy In Summer

1. Stay cool and hydrated. Drink water, at least two to four cups (16-32 ounces) upon rising, and similar amounts if you are going out for activities and exercise. Carry water with you in a hard plastic container (more stable polycarbonate rather than polyethylene that leaches plastic into the water). You may also use a traveling water filter. Check your local water stores or Most people need two to three quarts of liquid per day, and more in hot weather or with sweating and exercise. Review Chapter 1 of Staying Healthy with Nutrition or Chapter 7 of The Staying Healthy Shopper's Guide for further information on Water. 2. While enjoying the sun and outdoors, protect yourself from overexposure to sunlight by wearing a hat and using natural sunscreens without excessive chemicals. Carry Aloe Vera gel for overexposure and have an aloe plant growing in your home for any kind of burn. The cooling and healing gel inside the leaves will soothe any sunburn. It works great. of District 17-A Provided by the Kansas Lions Sight Foundation and the Lions Clubs Provided Providedby bythe theKansas KansasLions LionsSight SightFoundation Foundationand andthe theLions LionsClubs ClubsofofDistrict District17-A 17-A 3. Keep up or begin an exercise program. Aerobic activity is important for keeping the heart strong and healthy. If you only work out in a health club, take some time to do outdoor refreshing activities -- hiking, biking, swimming, or tennis. Reconnecting with these activities will help keep your Who can use this service? body and mind aligned. can this Who canuse use thisservice? service? 4. Enjoy Nature's bounty – fresh seasonal fruits AnyWho Daycare, Pre-school or School in District 17-A with children in the target area. Any AnyDaycare, Daycare,Pre-school Pre-schoolororSchool SchoolininDistrict District17-A 17-Awith withchildren childrenininthe thetarget targetarea. area. and vegetables at their organic best. Consuming foods that are cooling and light -- fresh fruits, vegWhat equipment is used? etable juices, raw vital salads, and lots of water -What equipment isisused? What equipment used? District 17-A (NE Kansas) has purchased 2 hand held auto-refactors from Pediayour Vision. It summertime does not activities. will nourish body for 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 Include some protein with one or two meals. There touch the child and looks like a large SLR camera. are a number of light, nourishing proteins that touch touchthe thechild childand andlooks lookslike likeaalarge largeSLR SLRcamera. camera. don't require cooking. Most of these complement Who does the screening? fruits and vegetables nicely-- nuts, seeds, sprouted does screening? Who doesthe screening? soymembers products, yogurt, kefir, TheWho screener isthe used by all of the Lions Clubs in District 17-A and thebeans, Lions assist inand thecottage The Lions Thescreener screenerisisused usedby byall allofofthe thescreening. LionsClubs ClubsininDistrict District17-A 17-Aand andthe theLions Lionsmembers membersassist assistininthe the cheese. Fish and poultry can also be eaten. 5. Take some special summer time with your screening. screening. family, kids, and friends who share the enjoyment How do I get the Screener scheduled? of outdoors. Plan a fun trip if you're able and motiHow do the Screener How doI Iget get thelocal Screener scheduled? vated for a day or longer -- hiking in the wild, Contact your Lionsscheduled? Club or e mail the Kansas Lions Sight Foundation coordinator Lion Vern Failor Contact the Kansas Lions Sight Foundation coordinator Lion Vern Failor camping, playing at the river, or a few days resting Contactyour yourlocal localLions LionsClub Clubororeemail mail the Kansas Lions Sight Foundation coordinator Lion Vern Failor at or call 785-272 -6102. at the ocean. Rekindling our Earth connection has vlfailor@gmail.comororcall call785-272 785-272-6102. -6102. benefits that last beyond this season, continuing to enrich the whole of your life. 6. Relax and breathe. You've been working hard. This is the season to slow the pace a bit and absorb the light that stimulates your hormonal message center. Leave your cell phone at home or take a week off from TV. In many European countries, most of the population has a month off during the summer. 7. Sun teas are wonderful. Use flowers and leaves

FREE Service Vision FREE FREEVision VisionScreening Screening ServiceScreening Service

Target Area - children: months to 6 years old Target 66months to TargetArea Area--children: children: months to66years years6old old


Topeka Health & Wellness


HEALTHY EVENT CALENDAR CONTINUED Center - July 18, 7am, 4400 SW 10th. Fun Mud Run for kids. When the "Fun Mud Run" is over, all of the volunteers will get to join the dysFUNction for free! 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

Send your Healthy Event Calendar entries to HEALTHY SUMMER TIPS CONTINUED (or tea bags) in a clear half- or one-gallon glass jar filled with spring water. Hibiscus or red clover flowers, peppermint, chamomile, or lemon grass are all good choices, or use your local herbs and flowers that you learn are safe, flavorful, and even medicinal. Leave in the sun for two hours or up to a whole day. Moon teas can also be made to enhance your lunar, dreamy side by letting your herbs steep in the cooling, mystical moonlight. Add a little orange or lemon peel, or a sprig of rosemary and a few jasmine flowers. 8. Nutritional supplements can support you with a greater amount of physical energy, enhancing your summer activities. The B-complex vitamins are calming to the nervous system and helpful for cellular energy production, while vitamin C and the other antioxidants protect your body from stress, chemical pollutants, and the biochemical byproducts of exercise. Helpful summer herbs are Siberian ginseng as an energy tonic and stress protector, dong quai is a tonic for women, hawthorn berry is good for the heart, and licorice root will help energy balance and digestion. 9.Use the summer months to deepen the spiritual awakening begun in the spring. Begin by checking your local bookstore or the web for ideas that interest you. Plan a vacation that incorporates these new interests and provides you time to read, relax, contemplate, and breathe. 10. Above all, give yourself the time to truly experience Nature. This can happen, even in a city park, if you relax and let in your surroundings. When traveling, take activities for the family and your first aid kit for bites, bee stings, and injuries. Check for ticks after your hikes. Watch for overexposure, take time in the shade, and drink your water.

-------------------------------------------------- July 2015 • Page 31

Page 32 • July 2015


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




Topeka Health & Wellness - 07-2015  

Health tips for summertime fun Summer recipes Restoring healthy hair Magnesium Benefits How important is mental training? Does anyone you kn...