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TOPEKA

MAY 2015

FARMERS MARKETS

www.TopekaHealthandWellness.com

Your ticket to good health?

MAGAZINE

EE! E R FAKE ON T

HEARTBURN OR GERD?

How to know the difference

PACK PROTEIN INTO YOUR BREAKFAST

CEL EBR ATION W AL K W h a t ’s i t a b o u t ?

How important is a SHOWER FILTER for your skin & hair?

See page 3 for information about front page photo

MAY IS BETTER HEARING MONTH


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Topeka Health & Wellness

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

2611 SW 17th St., Topeka, KS 66604

www.TopekaHealthandWellness.com PUBLISHER: Lee Hartman 785-640-6399 Lee@TopekaHealthandWellness.com SALES & MARKETING: Kevin Doel 785-554-5336 Kevin@TopekaHealthandWellness.com Topeka Health & Wellness is available at over 300 locations in the Greater Topeka area, including Hospitals, Medical Offices, Dental Offices, Spas, Fitness Centers, Restaurants, Coffeehouses, Groceries, Health Food Stores and other business & retail locations, including over 100 indoor & outdoor Display Racks. Advertisers are offered exclusive rights to write articles in their area of expertise, by doctors and other experts within their companies. Therefore our readers are being educated and informed by local experts, and can easily reach out to them for more information. Written marerials submitted become the property of Topeka Health & Wellness, and all content in print or online is for informational purposes only and is not intended as professional medical advice or treatment. The statements and opinions contained in the advertisements and articles are not necessarily the views of Topeka Health & Wellness. Any reproduction of our print or online content without prior written consent is prohibited.

ON THE COVER:

Healthy living begins with staying active and eating nutritious foods. You can do both at Topeka’s Downtown Farmer’s Market – walking through the many vendors who bring fresh, farmgrown natural products in an open-air market each week. In this issue of Topeka Health & Wellness, you’ll read about Topeka’s Downtown Farmer’s Market - which has been a local tradition for many families since the 1930s - as well as other farmers markets in the area.Thank you to photographer Melody Heifner for once again contributing her talents to provide the photography for our cover.

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LISTEN UP!

Topeka & Wellness ----------------------------------------www.TopekaHealthandWellness.com -----------------------------------------------April 2015 &• Wellness Page 5 Page 4 Health • May 2015 -------------------------------------------www.TopekaHealthandWellness.com -----------------------------------------------Topeka Health Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com ------------------------------------------------ April 2015 • Page 5

Why is it better to treat hearing loss sooner rather than later?

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found that older adults with hearing loss were 57% more likely to have deep episodes of stress, depression or bad mood than their peers with normal hearing.

dentifying and addressing hearing loss early brings many benefits. From enhancing your quality of life, to helping protect against several health consequences linked to unaddressed hearing loss, the case for early treatment is strong.

May is Better Hearing Month. Take action now and get the help you need. If you or a loved one are experiencing signs of hearing loss, DO NOT WAIT. Call The NuSound Hearing Center TODAY to schedule a FREE HEARING SCREENING.

Perhaps the most compelling reason to never put off a hearing test and treatment, however, is simply this: We “hear” with our brain, not with our ears. When we have a hearing loss, the connections in the brain that respond to sound become reorganized. Fortunately, for many people, hearing aids can provide the sound stimulation needed for the brain to restore the normal organization of connections to its “sound center” so it can more readily react to the sounds that it had been missing and cognitively process them. In fact, the vast majority of people with hearing loss can benefit from hearing aids. And dramatic new technological advances have completely transformed hearing aids in recent years, making them more effective, comfortable, and easy to use. So the sooner you identify hearing loss and start using professionally fitted hearing aids, if recommended by a hearing healthcare professional, the sooner you’ll begin to reap the rewards of better hearing.

THE BENEFITS OF EARLY TREATMENT ON QUALITY OF LIFE AND HEALTH

AMERICAN ACADEMY OF AUDIOLOGY

research on hearing loss and these seven health issues: 1. Cognition: Specifically, untreated hearing loss interferes with the listener’s ability to accurately process the auditory information and make sense of it. You have to put in so much effort just to perceive and understand what is being said that you divert resources away from storing what you have heard into your memory. 2. Risk of dementia: A study by researchers at Johns Hopkins and the National Institute on Aging found that seniors with hearing loss are significantly more likely to develop dementia over time than those who retain their hearing. 3. Brain shrinkage: Results of a study by researchers from John Hopkins and the National Institute on Aging found that although the brain becomes smaller with age, the shrinkage seems to be fast-tracked in older adults with hearing loss.

For many years, experts have known the positive impact that addressing hearing loss has on quality of life. Research shows that many people with hearing loss who use hearing aids see an improvement in their ability to hear in many settings; and many see an improvement in their relationships at home and at work, in their social lives, and in their ability to communicate effectively in most situations. Many even say they feel better about themselves and life overall.

4. Risk of falling: A Johns Hopkins study showed that people in middle age (40-69) with even just mild hearing loss were nearly three times more likely to have a history of falling. The intensive listening effort demanded by unaddressed hearing loss may take cognitive resources away from what is needed for balance and gait, experts have suggested.

More recently, however, researchers are discovering a significant link between hearing loss and other health issues, such as cognition, dementia, depression, falling, hospitalization, mortality, and overall physical and mental health.

5. Increased hospitalizations: A Johns Hopkins study found that older adults with hearing loss were 32% more likely to have been admitted to a hospital than their peers with normal hearing and they were 36% more likely to have prolonged stretches of illness or injury.

To get a fuller sense of why it’s so important to treat hearing loss sooner rather than later, just consider the latest

6. Depression: Several studies have found a link between depression and hearing loss. A Johns Hopkins study

Contents of this article were reprinted with permission from The Better Hearing Institute which was founded in 1973 to conduct research and engage in hearing health education with the goal of helping people with hearing loss to benefit from proper treatment.


Topeka Health & Wellness

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Pack Protein into Your Breakfast to Help with Weight Loss! per. Place in greased regular size muffin tin, filling to the top. Bake 23-28 minutes, until set and golden brown. Wait until slightly cooled before attempting to remove from pan. These freeze really well!

Amber Groeling, RD, LD Registered Dietition

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t can be difficult to make time for a healthy breakfast in the morning. But, research published in the American Journal of Clinical Nutrition suggests eating a protein-rich breakfast, such as eggs, dairy and lean meats, helps with satiety and could reduce hunger and food cravings later in the day. Try on the go Mini Breakfast Casserole muffins for a quick and easy way to get your protein in the morning!

Note: you can leave the sausage out to make them vegetarian. In addition, you can add other veggies like chopped onion, mushrooms, salsa, etc. Nutrition Facts Per serving: 270 calories, 10 g fat, 17 g carb, 2 g fiber, 26 g protein

Now that eggs have been approved and even recommended for regular consumption by healthy adults, you can feel good about this high-quality protein choice. The American Heart Association Guidelines allow for an egg a day for healthy adults. Eggs contain only 75 calories and 7 grams of high quality protein. They also contain important nutrients like iron, vitamins and carotenoids to keep you healthy and help fight disease. Eggs do contain cholesterol, but this does not seem to influence blood cholesterol like saturated fat and trans fat, which trigger cholesterol production in Mini Breakfast Casseroles the body. Yield: 6 servings (2 muffins each) High quality protein for breakfast is the key and has been shown to increase the feeling of fullness and may help curb cravings between meals. Many research studies suggest eating 25-30 grams of high quality protein is the target for appetite control and weight loss. Along with eggs, whey protein, whole soy products like tofu, lean beef, chicken, turkey, lean pork, cottage cheese and plain Greek yogurt are all complete high-quality protein foods that will help you to reach your protein goal for the morning. Try the Mini Breakfast Casserole recipe that uses three high-quality protein sources, lean turkey sausage, low-fat cottage cheese and eggs, to get yourself off to a good start for the day. Make this on a day you have more time and freeze. When you are ready for breakfast just heat in the microwave for 2-4 minutes depending on the microwave.

All you need: 3/4 cup flour, can use whole-wheat, sorghum flour, quinoa flour, any GF flour, etc. 1 ½ tsp. baking powder 1 ¼ cup low-fat cottage cheese 5 eggs ½ lb. turkey sausage, Honey Suckle White or Jenni-O 4 cups spinach, coarsely chopped ½ cup low-fat cheddar cheese or stronger flavored cheese like manchego, Gouda, etc. Salt and pepper to taste All you do: Preheat oven to 400 degrees. In a skillet cook the turkey sausage until no longer pink. Add in the spinach and cook until wilted. In a large bowl mix the flour, cottage cheese, eggs, cooked sausage and spinach, cheese and salt and pep-

Information not intended to be medical advice. Please contact a licensed healthcare provider for individual advice.

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

2951 SW Wanamaker Rd. Topeka, KS 66614


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Bike for Bike Bike Discounts for for Discounts Discounts

When you ride your bicycle www.workwellsc.weebly.com while wearing your helmet to participating businesses

www.workwellsc.weebly.com www.workwellsc.weebly.com

T innitus Tr T reatment and Tinnitus Treatment Hearing Car e Pr ovider Care Provider for Kansas City and T opeka. Topeka. Call today for your free free consultation

Servicing and repairing repairing all hearing aids at these locations:

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

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


Plain old heartburn, or something more serious?

Topeka Health & Wellness

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How to tell if you’re suffering from heartburn or GERD By Shekhar Challa, MD KMC Gastroenterology

or esophageal cancer—even if symptoms are improved with medications.

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To learn more about GERD, please read my book "Spurn the Burn" available for free download from KMCPA.com/SpurntheBurn.

ach one of us has had heartburn at some point in our life. Remember the football season-classic heartburn trifecta—chicken wings, pizza and beer? However, heartburn that occurs more than twice a week may be the indication of a medical condition called Gastroesophageal Reflux Disease aka ‘GERD’ or ‘acid reflux’. The simple explanation for GERD is when stomach acid comes back up (reflux) into the esophagus—the food pipe or the back of the throat. Over the years we have seen a tremendous increase in the incidence in GERD, likely due to dietary and lifestyle changes – at least in part.

Dr. Shekhar Challa, MD

The good news is that today we have effective medications to control the symptoms of GERD for most of us (Zantac, Pepcid, Prilosec, Nexium, Dexilant –to name a few). The bad news is that GERD can progress to Barrett's Esophagus, which is pre-cancerous. Even if one’s symptoms are controlled with medicines he or she can have Barrett's Esophagus, which can then progress to esophageal cancer. Although advances in treatment of GERD have brought relief for millions in the USA, I am concerned that the availability of these medicines is giving consumers a false sense of security and therefore not seeking medical attention. My two-cents is that every patient with GERD should have an endoscopy to make sure that he or she does not have Barrett's Esophagus—

Dr. Challa is Board Certified in Gastroenterology and Internal Medicine. He has been in private practice since 1987 and was a cofounder of Kansas Medical Clinic in 1998. He currently serves as president of KMC and has been the principle investigator for 17 different clinical research trials. Dr. Challa is the award-winning author of “Winning the Hepatitis C Battle” and “Spurn the Burn – How to Beat the Heat of Acid Reflux.”

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


Is Your Skin & Hair Important to You? Page 8 • May 2015

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Shower filters reduce harmful contaminants, prevent dryness for softer skin, healthier hair

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kay, so you've been eating healthier, exercising and drinking filtered water in proper amounts. What else can you do for your body to get and stay healthier?

above, other features of these products include: • Removes up to 99% of harmful chlorine • Meets EPA and FDA standards for maximum limits of zinc and copper • Prevents clogs with self-cleaning outlets • Quick & easy filter replacement • Filters last 6-9 months

Have you ever considered what kind of water you are washing your skin and hair with every day? Most municipal water supplies, including Topeka’s, contain many harmful contaminants. If it needs to be filtered for drinking, what about showering?

What do people say about these shower heads?

“It’s like a good treatment for your skin and hair. No more tight, itchy skin.” — Mary & Zeke

Harmful chlorine, heavy minerals and even bacteria & algae are not good for your skin or your hair. A shower filter can help protect your skin and hair from these contaminants.

“My skin is softer and not as dry.”

Once you’ve tried a shower filter, you will not want to go back to the old way of using unfiltered water on your skin & hair!

Benefits of a shower filter • Removes harmful chlorine • Reduces heavy metals in water • Promotes better health, skin & hair • Controls scale, bacteria, fungi & algae • Prevents dry skin & hair • Helps keep fixtures clean and free from clogs & calcium build-ups • Helps hair color last longer • Promotes softer skin, instead of tight & itchy

— Bonnie

Many types of shower filters are available, including shower heads (below), in-line filters for hand-held showers (above), and shower arm filters that allow you to use your own favorite shower head (inset).

There are many types of shower filters available. The H2O KDF Shower Filters available at Straight Water have been chosen for their superior quality. In addition to the benefits listed

“Like” us on

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


Are home trampolines safe for your child?

Topeka Health & Wellness

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Common dangers, injuries and how to prevent them By Triny Lindsay - CAGE Gymnastics, Owner

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ome trampolines have grown in popularity and many backyards have kids (and maybe adults) happily bouncing or flipping. While trampolines are a good way to get exercise and have fun, they can also be a safety concern.

How injuries occur

Most trampoline injuries occur when there is more than one person using a trampoline. Children can get hurt when they: • Land wrong while jumping • Land wrong while flipping and doing somersaults (this should not be allowed be cause of the risk of head and neck injuries) • Try stunts • Strike or are struck by another person • Fall or jump off the trampoline • Land on the springs or frame

Allowing more than one person on the trampoline at a time is one of the most common causes of trampoline injuries, along with failure to use safety nets.

tional, they are necessary, and should be replaced if they get torn or broken. Have fun, but be safe and supervise home trampoline use carefully!

Precautions you can take If you choose to have a home trampoline, the American Academy of Pediatrics recommends the following safety precautions:

Thousands of people are injured on trampolines each year. Most of these injuries happen on home trampolines. Children younger than 6 years are at greatest risk of injury.

Common injuries include: • Broken bones (Sometimes surgery is needed) • Concussions and other head injuries • Sprains/strains • Bruises, scrapes, and cuts • Head and neck injuries (which can lead to permanent paralysis or death)

• Adult supervision at all times • Only one jumper on the trampoline at a time • No somersaults performed • Adequate protective padding on the trampoline that is in good condition and appropriately placed • Check all equipment often • When damaged, protective padding, the net enclosure, and any other parts should be repaired or replaced Source: Trampolines: What You Need to Know (Copyright © 2008 American Academy of Pediatrics, Updated 1/2013)

I definitely believe that safety nets are not op-

Triny Lindsay

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


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May is Melanoma Awareness Month Alexandra Heeren, MSN, FNP-C KMC Dermatology

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results include moisturizing for at least one week with a good moisturizer such as Amlactin, and exfoliating prior to your spray tan. This will help with diminishing streaking and uneven color. Keeping your skin moisturized after the treatment will also prolong your glow.

h hello, May. I’ve missed you…

The flowers are blooming, the sun is shining, and patio is calling my name for brunch. After a long winter and a confusing Kansas spring, it’s time for some fun in the sun. May is also appropriately National Melanoma and Skin Cancer Detection and Prevention Month. In last month’s article, Dr. Gadzia discussed the three types of skin cancer and how to prevent and treat them. This month I will focus on melanoma and some additional helpful tips on how to keep your skin protected and beautiful.

First up, sunscreen! Sunscreen only takes a few minutes to apply and can decrease your risk of melanoma by 50 percent (with regular every day use of a SPF of 15 or higher). When choosing a sunscreen, it is important to choose one with both UVA and UVB protection and a SPF of 45 or greater. UVA is responsible for damaging the deeper layers of skin and UVB is responsible for damaging the outer layers. My personal favorite is Neutrogena because it has a special ingredient called Helioplex that boosts the UVA protection. They have several options including Ultra Sheer Dry-Touch (it’s non-greasy) and several spray sunscreens (quick and easy to apply). When using a spray, remember that it is important to still rub into your skin. And, with all sunscreens, they only protect you for about two hours so keep reapplying every two hours as long as you are in the sun. It’s also very important to avoid tanning beds. Don’t be that person who thinks skin cancer will never happen to them. One tanning bed session increases the risk for melanoma by 20 percent, with each additional tanning session in the same year increasing that risk by another 2 percent. Don’t follow the “rule” of going to the tanning bed to get your “base tan” so you don’t burn this summer. Instead, skip the tanning bed and wear sunscreen. Your body will thank you. Don’t be afraid to show off your fair skin! Embrace the pale and know that not only are you protecting your skin from cancer, but you will also age better with fewer wrinkles.

I hope that these tips for keeping your skin safe and beautiful this summer have been helpful. And, if you have any suspicious spots that are new, have changed in size, shape, or color, or are painful, itching, or bleeding, do not hesitate to schedule an appointment with a dermatology specialist at KMC. Be safe and enjoy your summer!

Alexandra Heeren, MSN, FNP-C Still wanting that summer glow? Spray tans and lotions have come a long way in delivering a natural tan while avoiding the orange. If you are wanting to use a home self-tanner, try Jergen’s Natural Glow ($9) or Tarte’s Brazilliance Skin Rejuvenating Maracuja Face and Body Self Tanner ($39 and also comes with an applicator mitt). Spray tans are my go-to and are great before a major event such as a wedding. Tips for good

The Realities of Melanoma

• It is the most common form of cancer in ages 25-29. • 1 in 50 people will be diagnosed with melanoma. • In 2015 it is estimated that 73,870 people will be newly diagnosed with invasive melanoma and 9,940 will die. • If melanoma is detected early (has not spread to lymph nodes or organs) the 5-year survival rate is 98 percent. If melanoma has spread to lymph nodes or organs, the survival rate decreases to 63 percent. • 5 or more sunburns as a child increases melanoma risk by 80 percent • Compared with individuals who have never used tanning beds, those who have indoor tanned 10 or more times have a 34 percent increased risk of developing melanoma. Source: The Skin Cancer Foundation. www.skincancer.org

Alex completed her Master’s of Science in Nursing in the family nurse practitioner program at Georgetown University in 2014. Before starting her career in dermatology, she worked as a registered nurse in a neonatal intensive care unit for five years. Alex is board certified through the American Academy of Nurse Practitioners. She is currently training under Dr. Gadzia and will soon begin taking her own patient schedule.

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


Five Benefits of Weight Training Page 12 • May 2015

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By Kristin Gustafson, Exercise Science and Wellness Coordinator, Rasmussen College

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any individuals who exercise or are new to the fitness world feel strength training is only associated with more experienced athletes. This couldn't be further from the truth. There are too many physical, health, and mental benefits to leave strength training out of your workout schedule. Here is why and how you should include this important piece into any training program:

Benefits of Weight Training There is actually a long list of why you should include strength training in your program. • Not only does strength training increase your physical work capacity, it also improves your abil ity to perform activities of daily living (ADL's). You will be able to work harder and longer with the proper weight training activities. • It improves bone density. One of the best ways you can control bone loss as you age is to add strength training into your workout plan. • It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat. • It increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk. • It improves your quality of life as you gain body confidence. Strength training will not only make you strong, but will also help with managing your weight.

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How to Get Started

chines, free weights, bars, bands, and Making an appointment with a personal trainer or even your own fitness specialist is a great first step when starting body weight. weight training. These pro- Also, change your fessionals will routine as much as be able to show possible. You can you proper do this by switching form, explain up the number of sets or reps, the time between sets, the basics, and choosing different exercises, and varying your speed, set up a weekly for just a few suggestions. program. For It is important to understand the basics of exper ienced strength training and why you should incorpoathletes, these rate this activity into your training program. professionals Once you know all of the benefits you will receive can explain from these exercises, you will want to start right how to overload the body so you keep achieving away so you can improve your quality of life and strength and endurance gains. burn those extra calories.

The basics of setting up a program • Start slowly. This will decrease your chance of in jury and soreness. • Start with single sets and work your way up to multiple sets. • Use the correct weight amount. Using too much weight will increase your chance of injury because your form will suffer. Vice versa, by not using enough weight your muscles will not be challenged and you won't experience the desired benefits of weight training. How do you know you are lifting the correct amount of weight? It should be hard to perform the last few repetitions without comprising your form. • Give your muscles time to rest and recover. You should wait at least 48 hours before you train the same muscle group once again.

Kristin Gustafson is an Allied Health degree instructor for Rasmussen College. She has an M.A. in Exercise Science, Exercise Physiology, and Cardiovascular Rehabilitation, and has worked in the fitness field for over 10 years as a teacher, trainer, and running coach. Article originally published on active.com

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

Burning more calories throughout the day. Your body works harder to maintain muscle over fat. Strength training can boost your metabolism so you burn more calories throughout the day. Weight training doesn't have to be boring. Switching up your routine to keep your body guessing is the perfect way to receive strength gains and to decrease boredom. Switch up your routine by using the ma-

www.greatlifegolf.com


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Celebration Walk encourages physical, emotional health

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WIBW, Bartlett and West, Capitol Federal, Penwell Gable and Stormont-Vail Healthcare.

ocal, not-for-profit health care provider Midland Care is inviting the public to attend a unique event to improve their physical and emotional health. The 19th annual Celebration Walk is scheduled for Friday, May 8, 2015 beginning at 6:00 PM on Midland Care’s campus at 200 SW Frazier Circle in Topeka. The Celebration Walk is held one evening each year to honor loved ones who have been lost. Hundreds of local families attend annually to participate in free children’s activities, enjoy live music, and release butterflies in memory of loved ones. The event is known for the thousands of luminaries lit at dusk across Midland Care’s 22-acre campus. The Celebration Walk is free and open to anyone in the community, including those who have never used Midland Care’s services or who are visiting its campus for the first time.

The Celebration Walk supports Midland Care, a not-for-profit, community based organization providing options to families with challenging health care needs. Since 1978, Midland Care has touched lives through a range of health care services. The organization specializes in end-of-life, palliative, bereavement and frail elder care services.

“The theme of Midland Care’s Celebration Walk is ‘Celebrating the Dash of Life.’ Everyone has the day they are born and the day they die, but it is the dash between those dates that represents the lives of those who have touched us. We invite families to Celebrate the Dash of their loved ones at this year’s event.” There are a number of ways for individuals to support the Celebration Walk, including creating personal fundraising pages on www.midlandcare.org, purchasing a luminary to honor a loved Photos by Melody Heifner one for $10, or making a donation. Individuals who raise $500 or more are designated as Walk Individuals needing more information about the Champions and receive special recognition dur- Celebration Walk may visit www.midlandcare.org or contact Kristin Jones at 785-232-2044 or kjones@midlandcc.org.

The event does not feature a scheduled or timed walk, but is an opportunity for the public to stroll Midland Care’s scenic campus via accessible paths. Entertainers donate their time for the evening, and participants can hear a variety of music. Entertainers currently scheduled include EZ Pieces, ing the event. Children are invited to support the The Flamingos, Paradize Band, Pastense, Topeka event by participating in a coloring contest. High Jazz Band, and Santa Fe Band. Leading Topeka businesses have already commitMidland Care CEO Karren Weichert explained, ted to sponsoring the Celebration Walk, including

(785) 232-2044

(800) 491-3691

www.MidlandCare.org


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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

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

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

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

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

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Good Nutrition Requires Healthy Recipes

Topeka Health & Wellness

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

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Chicken Fiesta Salad

Tuna Avocado Egg Salad

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.

Here’s a great recipe for creamy tuna avocado egg salad rolled into a whole-grain wrap. Ingredients

• 1 (5 ounces) can tuna packed in water, drained and shredded with a fork • 2 large hard-boiled eggs, chopped • 2 hard-boiled egg whites, chopped • 2 tablespoons plain Greek yogurt • 1 tablespoon lemon juice • 1/4 teaspoon paprika • Dash, garlic powder • Salt and pepper, to taste • 1 large Haas avocado (or 2 small avoca dos), pitted and diced • 5 large whole grain tortillas (about 42 grams each or 120 calories each)

Directions

Combine all ingredients in a medium bowl, except for the diced avocados. Stir in the diced avocados last. Spoon 1/2 cup of egg salad mixture to 1 large whole grain tortilla. Roll and enjoy!

Nutrition Information

Serves: 5 | Serving Size: 1/2 cup salad mixture + 1 large tortilla

Per serving: Calories: 226; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 101mg; Sodium: 557mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 1g; Protein: 15g Nutrition Bonus: Potassium: 263mg; Iron: 10%; Vitamin A: 7%; Vitamin C: 5%; Calcium: 12%

Source: HungryHealthyGirl.com

Here’s another great recipe! If desired, you could top it off with shredded cheese.

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!

Ingredients

• 2 skinless, boneless chicken breast halves • 1 (1.27 ounce) packet dry fajita seasoning, divided • 1 tablespoon vegetable oil • 1 (15 ounce) can black beans, rinsed and drained • 1 (11 ounce) can Mexican-style corn • 1/2 cup salsa • 1 (10 ounce) package mixed salad greens • 1 onion, chopped • 1 tomato, cut into wedges

Directions

Rub chicken evenly with 1/2 the fajita seasoning. Heat the oil in a skillet over medium heat, and cook the chicken 8 minutes on each side, or until juices run clear; set aside. In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heat until warm. Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with the bean and corn mixture.

Nutrition Information

Serves: 4 | Per serving: Calories: 311; Total Fat: 6.4g; Cholesterol: 36mg; Sodium: 1606mg; Carbohydrate: 42.2g; Dietary Fiber: 10.5g; Protein: 23g

Source: allrecipes.com

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

(inside Berkshire Golf & Fitness)


Farmer's Markets still going strong Page 16 • May 2015

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Fresh and healthy fruit, vegetables and other crops straight from the grower

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ince the 1930's, every Saturday morning from April through November, the Topeka Farmer's Market comes alive! Vibrant with color, lively chatter and friendly faces, the Topeka Farmers Market attracts hundreds of Topeka residents and out of town visitors each Saturday. Folks come to the open-air market each week to shop, browse and meet their friends and neighbors, or find a new friend. Items available for purchase include farm-fresh vegetables, herbs, flowers, bedding plants, eggs and other seasonal produce, as well as craft items, homemade furniture and the like.

Another Farmers Market is usually held, starting in June, at Mother Teresa of Calcutta Catholic Church, 2014 NW 46th St. In the past, hours have been 8:30 to 11:30 am on Saturdays. For more information on this market, call 286-2188.

Capitol Midweek Farmers Market

The Capitol Midweek Farmers Market will be open every Wednesday, from May 13 to October 14, on the south side of the Capitol along 10th Avenue. The Capitol Midweek Farmers Market was started in 2006 by the Capital City Wellness Coalition. The main goals of the market are to increase access to fresh, loThe idea of the Farmer's Market is as old as time. In This year, there are at least three other Farmer's Mar- cally grown, high-quality produce and to increase times past, markets were the centers of towns and kets operating in Topeka. physical activity by providing a walking destination villages, the place people gathered to buy or barter for the 35,000 employees working in Downtown goods and services, and to catch up on village news. A new Farmer's Market is now operating in Hi-Crest Topeka. Today, Farmer's Markets are thriving throughout the neighborhood for the first time as part of Avondale US and other countries, providing quality, healthy East NET Center. It is held every 1st and 3rd Tuesday, According to the Centers for Disease Control 2013 produce fresh from the field, preserving local farms, from 4 to 6 p.m., May through September, at 455 SE State Indicator Report on Fruits and Vegetables, revitalizing downtown areas and creating a social op- Golf Park Blvd., just a couple blocks west from 41.4% of adults report consuming fruits less than portunity for city and country folks to come to- Adams St. The former Avondale East School is now once per day and 22.2% report consuming vegetagether. home to the Neighborhood Empowerment and bles less than once per day. The United State DepartTransformation (NET) Center. The farmers markets ment of Agriculture recommends making at least are a new addition to the center's programs. There half of every meal consist of fruits and vegetables. are also various demos and other activities going on The Market provides an opportunity for increased access to fresh fruits and vegetables and helps to deduring market hours. The Monday Farmers Market is held in the parking lot of Topeka and Shawnee County Public Library, 1515 SW 10th Ave. Hours are 8 a.m. to 11:30 a.m. from June 4 through October 8. While parents shop, children are treated to a new craft activity each week. he Monday Market is a Capital City Wellness initiative, a state program that aims to promote healthy eating and exercise, especially among Downtown For more information about the Topeka Farmer's Topeka employees. For more information about the Market, visit the website at downtowntopekafarm- Monday Market, call 580-4549. ersmarket.com.


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crease the number of Kansans who do not eat enough fruits and vegetables.

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Senior Citizens Encouraged to Apply for Checks to Buy Fruits, Vegetables, Herbs and Honey at Farmers Markets

Fresh fruits and vegetables are the primary focus at the market. Visitors may also find whole wheat baked ow-income Kansas seniors may be eligible for goods, fresh cut flowers, potted plants, local honey a program that provides checks to purchase and much more. The market will feature 15-20 venhealthy foods at farmers markets throughout dors and special guests each week. Kansas Senior the state. The Kansas Senior Farmers Market NutriFarmers Market Nutrition Program vouchers are ac- tion Program (KSFMNP) is providing low-income seniors who meet age and income requirements $30 in checks to purchase fresh fruits, vegetables, herbs and honey from authorized farmers at participating farmers markets May 1 through Nov. 1. Checks are available in $5 increments.

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cepted by many of the growers. The Capitol Midweek Farmers Market is located on the south side of the Capitol along 10th Avenue in Topeka and is sponsored by the Kansas Department of Health and Environment. The market is not just for downtown employees, members of the general public are encouraged to shop at the market.

To be eligible to receive KSFMNP checks, seniors must meet the following criteria: 1. Age: 60 years old or older on the day the check booklet is issued. 2. Income level: Individual annual gross income (be fore taxes are withheld) must be at or below $21,775 ($1,815/month) Currently, there are funds to serve 5,500 seniors. Applications will be approved on a first-come, first-serve basis. To apply for KSFMNP in Shawnee County contact Jayhawk Area Agency on Aging, 2910 SW Topeka Blvd, 785-235-1367, or Harvesters – The Community Food Network, 215 SE Quincy St, 877-353-6639 (tollfree).

Contact Katie Uhde via email at kuhde@kdheks.gov or call 785-296-8060 for information on how to be- With the KSFMNP checks seniors may purchase fresh come a vendor or for other market questions. and unprepared fruits, vegetables, honey and herbs that are produced in Kansas under normal growing Visit one of Topeka's Farmers Markets often this year conditions from authorized farmers at participating for a taste of one of Topeka's most loved traditions, and your health will be the better for it.

farmers markets. The Kansas Senior Farmers Market Nutrition Program is a project of the U.S. Department of Agriculture. The program is coordinated by the Kansas Department of Health and Environment, which is collaborating with local partners to identify and distribute checks to eligible seniors. For more information about KSFMNP visit www.kdheks.gov/sfmnp/. The program is currently available in the following counties: Allen, Anderson, Atchison, Barton, Bourbon, Brown, Butler, Cherokee, Clay, Cowley, Crawford, Dickinson, Doniphan, Douglas, Finney, Franklin, Geary, Harvey, Jefferson, Johnson, Labette, Leavenworth, Lyon, Marion, Miami, Montgomery, Nemaha, Neosho, Osage, Pottawatomie, Reno, Republic, Rice, Riley, Saline, Sedgwick, Shawnee, Sumner and Wyandotte.

Check out Community Gardens in your area

Topeka Common Ground is an all volunteer, nonprofit, tax-exempt, 501(c)(3) organization that coordinates community garden resources for social service agencies, community centers, non-profits, and individual community members in Topeka.

at most of the gardens.

The goal is to facilitate a healthy food culture and positive community activism for people of all demographics in Topeka by building relationships between knowledgeable gardeners and those with the Topeka Common Ground recruits volunteers to desire to learn and improve their own lives and the work at the various garden locations and after- world around them one seed at a time. school programs at community centers throughout Topeka, and either provides directly For more information about Topeka Common for, or seeks out donations of tools and supplies, Ground visit topekagardens.com.


programs programs programs programs programs programs Activities, cultural events x Activities, cultural events x Activities, cultural events x Activities, cultural events x Activities, cultural x Activities, events cultural events and trips and trips and trips and trips and trips and trips x Educational seminars x Educational seminars x Educational seminars x Educational seminars x Educational seminars x Educational seminars x A network x A network of trusted x A network of trusted x A network x A network ofTopeka xtrusted A network of trusted of trusted of trusted Page 18 • May 2015 ------------------------------------------www.TopekaHealthandWellness.com -----------------------------------------------Health & Wellness service providers service providers service providers service providers service providers service providers x Transportation options x Transportation options x Transportation options x Transportation options x Transportation x Transportation options options x Technology to keep you x Technology to keep you x 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 safe in your home safe in your home

5 Tips for Getting the Best Night’s Sleep x

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By Eileen McGivern, BSN, RN a nap, people perform better. Good, restful sleep Vice President of Strategic Community Initiatives sharpens the mind, speeds up our physical reflexes, on, For membership information, For membership information, For membership information, For membership For information, membership information, and Director of BrewsterConnect motor skills, judgment and mood! Try to practice call 274-3303 today! call 274-3303 today! call 274-3303 today! call 274-3303call today! 274-3303 today! quality sleep practices such as: benefits w o rwg. B r e w s t e r C leep o n nprovides e cw t .wo w r health g. B r e w s t e r Con o nmany n e cw tdiffer.w ow r g. B r e w s t e r C o n n e c tw. w o rwg. B r e w s w t ewr w C .oBnrne ewcstt. eorrCg o n n e c t . o r g ent levels. These benefits include energy bal• Retiring and rising at the same time each night ance, increased intellectual function and and day alertness, elevated mood and many cellular and mo• Sleeping in a cool, quiet environment lecular benefits. Sleep affects almost every tissue in • Limiting the use of electronics before bed our bodies including growth and stress hormones, • Avoiding caffeine and most certainly(!) nicotine immune system, appetite, and cardiovascular sysbefore sleep tems. • Try a warm bath, herbal tea and reading before often exhibit as a sleep disorder. All people experiyou plan to sleep. ence some degree of insomnia — the inability to fall Research shows that lack of sleep increases the risk asleep and stay asleep — during their lifetime. If infor obesity, heart disease and infections. During somnia is an ongoing issue, speak to your doctor. Another great word of advice is not to make imporsleep, heart rate, breathing and blood pressure rise Often sleep studies are performed by sleep specialists tant, life changing decisions in the evening. and fall. This process has been shown to be impor- to determine what quality of sleep you are experi- Things of that nature can wait until the morning tant to overall cardiovascular health. The body re- encing and what can be done to remedy poor sleep. after a full night of sleep. leases special hormones during sleep that repair cells and control the body’s use of energy. The release of Lack of quality sleep can these hormones are also related to weight control. inhibit cognition and Research has shown that lack of sleep can produce a alertness. Memory is also diabetic-type condition that alters the ability to syn- diminished by chronic thesize glucose. Hormones that regulate our mood sleep deficiencies. During Your connection to a more fulfilling life. are also recalibrated during sleep. sleep your brain is busy processing information A good night’s sleep consists of four to five sleep cy- from the day and forming Get Connected to: cles. Each cycle includes periods of deep sleep and memories. Our brains x Wellness and exercise rapid eye movement (REM). REM is when we process three different programs dream. These cycles of REM and deep sleep are crit- types of memories: x Activities, cultural events ical to health. Disruptions to these sleep cycles can episodic (based on past and trips x Educational seminars have serious ramifications. Sleep needs vary from events in your life), procex A network of trusted person to person. On average, adults need seven to dural (how to do someservice providers eight hours of sleep per night, babies need almost 16 thing) and fact based x Transportation options hours, young children 10 hours and teenagers re- (what are the state capix Technology to keep you quire at least nine hours. Studies show that seniors tals?). safe in your home don’t require more or less sleep than middle-aged adults. Without adequate sleep, 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 . your brain has a harder As people age, they may not get enough sleep be- time absorbing and reFor membership information, cause of illness, medications or sleep disorders. Two calling new information. call 274-3303 today! common disorders are insomnia and sleep apnea. Studies involving memWhile sleep apnea is a more common sleep disorder, ory tests show that after a www.BrewsterConnect.org alterations in heart rhythm such as bradycardia can single night of sleep, even

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Why Drink Water After a Massage?

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How water can facilitate the way massage removes toxins from your body By Robin B. Haag

kneading and effleurage strokes or years we have told our clients to drink working towards water after their massage. And many ask the heart to help “Why?"... Or "Does coffee, tea, pop, beer, the body relax. or wine count?" The answer to the second ques- This also helps to tion is "Sorry, but no." All of those beverages can pick up the lazy be dehydrating. red blood cells hanging out in the Now, let’s get back extremities and to the first quesgets them back into tion. the natural flow of the system, bringing new oxygenated cells out to the extremities. This allows those Many clients say they feel dehydrated after a massage, lazy cells to dump the toxins know as metabolic waste and their body craves water. Our bodies are made up to be filtered by the pancreas and kidneys. A lot of of 70% water. During a massage, therapists use therapists will tell you that “lactic acid is the byproduct of muscle fatigue.”

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Benefits of Regular Massage

Massage helps move that byproduct out of your system, and the body needs extra help to flush it out of your system. This is the main reason we tell clients to drink plenty of water after a massage. Clients who dismiss our suggestion have sometimes complained of being sore the next day, while others have said they did not feel very well the day after the massage. So again, we urge you to please drink your water after a massage. Also after a massage, a client may feel rather disoriented. We hear the expression “I feel like I’m floating” often from our clients. Drinking water can help your system wake up and can aid the client in feeling more grounded before you leave the office.

So, how much water should one drink after their massage? The common number is at least six 8ounce glasses of water the day of the massage. You may find your body needs more or maybe a little less. And it would not be a bad idea to drink several glasses of water the day after a massage. Especially if it has been several months since your last massage. Hope this helps answer the question we often get about drinking your water. We want you to receive as much benefit as possible from your session and rehydrating is an important step in that process.

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


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Churches Organize to Minimize Crisis, Maximize Recovery for Mentally Ill

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coalition of eighteen Topeka churches have banded together with the desire to answer God’s call to seek justice in our community, by coming alongside marginalized populations to lift up their voices regarding serious community problems. The organization, Topeka Justice Unity Ministry Project (JUMP), is in its second year of seeking justice in Shawnee County. Their four-step annual process helps them to (1) surface community problems that families in their congregations are dealing with and to choose one to focus on each year, (2) research the problem and identify potential solutions for local decision-makers to implement, (3) build the power of organized people to influence change, and (4) to follow-up with local decision-makers to ensure that change happens. Last fall, after 50 house meetings that engaged 350 people in conversations about community problems, mental health was voted to be the top priority. Many stories surfaced concerns about the mentally ill population. In one meeting, a mother shared her story about her adult son who had to be moved out of the Topeka community years ago for the services he needed. Since November, a team of researchers have been collecting data and gathering information during an intense research process. This included 25 interviews with providers, people with mental illness, and other organizations who work with the population. The injustice concerning mental health goes back to the policy change years ago that lead to the “deinstitutionalization of the mentally ill.” It has been heard from providers and advocacy organizations that “promises were made” to send the cost savings of deinstitutionalization into the community mental health centers. But that hasn’t happened. There are 10,743 people in Shawnee County who suffer from untreated serious mental illness (according to the Health Care Foundation of Greater Kansas City). Stigma makes it hard to seek treatment and the cost of medication and appointments makes it hard to access treatment. Recovery depends on three things: adequate housing, structured employment, and consistent and adequate medical treatment. The absence of any one of these things prevents recovery. When crisis prevails over recovery, people rotate from apartments to the emergency rooms to the street, to the shelters, to the jail and so forth.

“We wasted $7.5 million last year on this revolving door and still recovery is out of sight for many of these consumers,” says Christy Grecian from Most Pure Heart of Mary Catholic Church. “The largest provider of mental health services in the State of Kansas, and nationally, is the jail system,” said Doug Penner, JUMP Co-Chair and member of Southern Hills Mennonite Church. But there is a plan to help turn that around for Topeka. “We’re trying to minimize crisis and maximize recovery for the mentally ill,” says Karen Paine, a member of Gethsemane Church of God in Christ. "So, we are partnering with our community mental health center, Valeo Behavioral Health, to bring awareness to a program that has success in helping those who are mentally ill attain and maintain jobs."

they are only able to serve about 159 clients.” So why not just add more clients? Well, Valeo doesn’t have the funding and needs more staff. There are thousands in the community who cycle through the revolving doors of the medical and criminal justice systems without ever having a fair shot at recovery. This program has the potential to break that cycle for more people in the community. JUMP is organizing to increase awareness and decrease stigma about mental health so that more people will seek treatment. In addition, more than 1,000 people are expected to gather at the Nehemiah Action Assembly on May 12th, 7pm, at the downtown Ramada Inn, with hopes that the event catches the attention of the right people. Hopefully that will help get Valeo the extra staff and money they need, in order to help those who are sick finally feel like they can live a normal life.

A national statistic from the National Alliance on For more information about JUMP, call (785)783Mental Illness says that 85% of people with severe and 3721, email topeka.jump@gmail.com, or go to topekapersistent mental illness are capable of working with jump.weebly.com. the right support and 60% of them actually want to work. The proTM gram at Valeo, called Supported Employment, uses the only evidencebased approach that is recognized nationally for & Advertising Consultants pairing people with mental illness with jobs. Irene Haws “They work with employers to build a relationship that helps the employer understand the special demands a client might have, and they work with clients to get them ready for work by integrating it into their treatment plan,” said Ted Heim, another JUMP member from Westminster Presbyterian. "But it’s also a program with limitations. This model is four times more effective than other models, yet

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Topeka Health & Wellness

Safe Routes to School Equal Healthier Kids

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By Miranda Ericsson

agement campaigns such as rewards for frequent walkers or bikers. Adult supervision could also put parents at ease. Families could arrange to take turns walking children to school, for example. In some cases, given the traffic conditions at drop-off time, it could actually take less time for a parent to walk with children and back home again than it would to drive them!

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magine a little girl and a boy on their morning walk to school. They step quickly, side by side, wearing colorful backpacks. The girl is a head taller and holds the boy’s hand. The image probably brings a smile to your face, but for many Topeka kids the walk to school isn’t as nice as it sounds.

Picture those two children stepping carefully on jutting, broken sidewalks, or walking in the street because no sidewalks exist on their route. Imagine them strolling past abandoned buildings, or shying away from loose dogs. An unsafe walk to school is the reality for far too many Topeka children. In the Quincy Elementary Neighborhood, Shawnee County Health Agency teamed up with USD 501 to take a closer look at the problem with a Safe Routes to School Study funded by the Metropolitan Topeka Planning Organization. A team of volunteers, parents, and school staff hit the streets to walk the route to school, so that they could see the issue through a kid’s eyes. Craig Barnes, Health Promotion Coordinator at the Shawnee County Health Agency, says that a Safe Routes to School Study was needed to identify the barriers that kids face walking to and from school. He was surprised by how bad the sidewalk system in the neighborhood proved to be. “Sidewalks are either non-existent, damaged, blocked, or completely overgrown by grass and weeds,” Barnes said. 27% of Quincy students are already walking to school under unsafe conditions. So if it’s so risky to walk to school, why do we want to get more kids walking and biking? The number one reason is exercise—about 40% of Quincy students are overweight. Community liaison Mark Orozco notes that the majority of Quincy’s students live within a mile of the school.

Volunteer Jill Himberger notes that each person in a neighborhood can contribute to the effort to keep kids safe. Orozco believes that the condition and lack of sidewalks should be the first thing addressed, and that routes to school should be clearly marked. “I am sure we would have an increase in walking and biking to school, which would help with family transportation issues and increase student physical activity,” he said. His comment brings up another point: traffic congestion. Volunteers observed heavy traffic and long lines of cars at Quincy Elementary during the morning drop off at school. There are no crossing guards and a volunteer reported seeing one child wait three minutes to cross the intersection to school because cars were not stopping to wait for her at the crosswalk. Bus loading and unloading zones are not all clearly marked, so cars block bus access, which leads to buses waiting at stop signs for periods of up to five minutes and backing up the traffic behind them the whole time. Drop off time could be quite stressful for working parents who are trying to get to their jobs. Infrastructure changes are one obvious solution to the problem, but rebuilding sidewalks will take time. What can we do to help increase the number of kids walking and biking in the meantime, while keeping them safe?

“Parents, residents, and businesses in the area should be aware of any potential dangers on their own property, keep animals properly restrained, and speak up when they observe something unsafe,” Himberger said. A daily trip to and from school is a great way to help kids increase their physical activity, and also encourages appropriate independence as a child grows. By supporting efforts to get kids walking and biking to school in your neighborhood, you can help kids develop habits that lead to wellness for life.

Heartland Healthy Neighborhoods is mobilizing the community to take action on health priorities so that policy, environment and practice influences a culture shift toward health and wellness for everyone in Shawnee County.

CONTACT: Lissa Staley Heartland Healthy Neighborhoods estaley@tscpl.org “I think that the parents would like to let their children The Safe Routes to School Report recommends safety education for elementary students, as well as encour- heartlandhealthyneighborhoods.org walk to school,” Orozco said.


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Kansas food advocates join at Statehouse to discuss health

(High Plains/Midwest Ag Journal) - Farmers and healthy food advocates from across the state joined forces recently in the Capitol to talk to lawmakers about how Kansas farmers could help be the solution to the obesity epidemic in the state. “Kansas has the unique ability to produce a variety of fruits, vegetables, lean meats, whole grains and low-fat dairy items so we should, in theory, have access to the freshest healthiest foods available, but unfortunately we don’t,” said Missty Lechner, American Heart Association Advocacy Project director. “In fact, over 90 percent of the food Kansans buy comes from out of the state.” Farmers are seeing these alarming trends and think they can help. They plan to work with people in their communities and across the state to not just grow

healthy food, but also increase demand and access to healthy food. Lawmakers can help by passing resolutions establishing local and state Food and Farm Councils that support these new farm and community partnerships. These councils bring together the people who grow food, the people who sell food and the people who eat food to discuss and provide recommendations to lawmakers that can improve our local food system. Additionally, other innovative partnerships are being built to help Kansas communities. The American Heart Association is working with the Kansas Rural Center on their “Community Food Solutions” initiative to help bridge this gap between farmers and community health. “If we want to see real improvements in health and also keep more money locally, we have to think about things differently. We have to

Red Wine and Your Gut You've probably heard that red wine can be a very healthy drink option, but you most likely only heard about generic benefits of the antioxidants and resveratrol in red wine. But here's another major reason why red wine in moderation (1-2 glasses per day max) can be a super healthy part of your routine. I personally have really grown to enjoy having a glass of red wine with dinner about 4-5 days per week.

A study published in the American Journal of Clinical Nutrition (Am J Clin Nutr. 2012;95:1323-1334) reported that people who drank 2 glasses of red wine per day (dry red wine, not sugary dessert wines) had higher levels of beneficial bacteria in their gut and lower levels of pathogenic bad bacteria in their gut. This is great news as your gut flora balance is vastly important to everything from your digestion, immunity, metabolism, skin health, and much more. The study concluded that while red wine consumption decreased pathogenic bacteria in the gut, it actually had a prebiotic effect in the gut in that it supported the growth and colonies of healthy gut microbes which protect your health. But the powerful health benefits of red wine don't stop there... Another exciting part of this study is that the red wine

make healthy Kansas-grown food an easy choice for all Kansans,” said Natalie Fullerton, project director for the Kansas Rural Center. “We researched and gathered feedback from Kansans for a year, and from that, we have prepared a number of recommendations that anyone interested in food and farm issues could help advocate for. These recommendations can get us closer to our goal of incorporating Kansas farms into the food supply chain thereby potentially improving Kansas’s economy, community, environment and health,” said Fullerton. If you would like more information on how you can get involved in “Community Food Solutions,” visit www.kansasruralcenter.org and sign up to become a local food advocate.

drinkers also decreased systolic and diastolic blood pressure, triglycerides, LDL cholesterol, and CRP (C-reactive protein). CRP is a measure of overall inflammation in your body, so it's great to see an association between red wine and reduced inflammation. The interesting part of the study is that red wine was compared against equivalent servings of gin (equivalent alcohol serving) and none of the benefits mentioned above were seen in the group consuming the gin. This means the benefits were probably related to the polyphenols and resveratrol in red wine and not necessarily the alcohol content itself, although there is likely a synergistic effect of the alcohol and other compounds in red wine since the group receiving de-alcoholized red wine got less of a blood pressure benefit. You can choose Cabernet, Merlot, Pinot Noir, Shiraz or any other dry red wine to get all of these powerful health benefits of the unique polyphenols and resveratrol. Note that white wine also has some health benefits but not nearly as powerful as red wine due to the lower antioxidant levels. Another benefit of red wine not mentioned in the study above is that some studies show that red wine consumed with a meal can slow and moderate the blood sugar response you get from that meal. This is yet another ben-

efit to keeping your hormones balanced, lowering insulin levels, controlling appetite, and staying lean! As you can see, there's plenty of reasons raise a glass of red wine at your meals and toast to your health and happiness! After all, I've seen several stories on the news where they ask a centenarian how they're so healthy over the age of 100, and one of the answers they seem to frequently give is that they have one glass of red wine per day. Red wine can be a super-healthy choice to help achieve a lean, healthy, and strong body as well as keeping your digestive system healthy.


Study finds alcohol tax increases beneficial to public health Topeka Health & Wellness

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By Ashley Booker Kansas Health Institute News Service

much less regressive than people often think they are.” If the Kansas tax functions like the sales tax in the tool, Jernigan said it could generate about 750 jobs as it brings more money into the state’s general fund.

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esearchers from the University of Florida recently found that increasing alcohol taxes decreased alcohol-related car crashes and related health problems. These same researchers say Kansas could see similar benefits if legislators approve Gov. Sam Brownback’s proposed tobacco and alcohol tax increases. The increases are part of a package to help the state close a deficit of about $750 million. “I think there is little question that the state can expect a health benefit, reduced deaths, reduced injuries and reduced health care costs associated with those as a result of this tax increase,” said Alex Wagenaar, first author of the study and a professor in the department of health outcomes and policy at the University of Florida’s College of Medicine. Wagenaar said when an alcohol tax is increased, higher prices cause people to change their drinking habits, which in turn affects alcohol-related death rates and injuries. His study found that after Illinois in 2009 increased taxes on beer, wine and spirits, it saw a 26 percent reduction in monthly rates of fatal alcohol-related car crashes. The Journal of Public Health released the study mid-March, and it will be published in an upcoming issue. The decrease was much the same for drivers who were alcohol-impaired and extremely drunken drivers, at 22 percent and 25 percent. Younger drivers saw large declines in fatal alcohol-related accidents, at 37 percent. Wagenaar said the effect wasn’t limited to certain demographics; the tax influenced Illinois’ entire driving population. The Kansas proposal, Senate Bill 233, would increase the alcohol tax on gross receipts, or total revenue, from 8 percent to 12 percent for retailers and distributors. The tax would be tacked on to liquor store purchases and supply orders from bars and restaurants, which researchers say typically recoup that through higher prices for consumers. Wagenaar said while the 2009 Illinois tax is different than Brownback’s proposed tax, Kansas will still see similar effects on health. “The health effects are based on the tax increasing the price of alcohol and that leading to a change in people’s drinking patterns,” Wagenaar said. “And that change in drinking is what ripples through and saves lives and reduces injuries.” Christopher Mann, a member of the Mothers Against Drunk Driving Kansas Advisory Board and its national board of directors, said MADD doesn’t have a position on the alcohol tax bill because the tax money earned doesn’t cover alcohol misuse or prevention programs. But he said the bill would have a positive impact if it functions as researchers say it might.

Impact on health Wagenaar conducted a review in 2010 that studied articles involving the effects of alcohol tax and price on many social and health problems. He found that alcohol tax increases resulted in declines in chronic diseases such as cirrhosis and esophageal cancer and reduced sexually transmitted infections, motor vehicle crashes, injuries and violence. Researchers say Kansas could see a decrease in alcoholrelated car crashes if legislators approve Gov. Sam Brownback’s proposed tobacco and alcohol tax increases.

“Any decrease in fatalities or injuries related to drunk or impaired driving is a win for all (drunk driving) victims in Kansas, or across the nation,” Mann said. Wagenaar said to save lives, the tax should be increased regularly to keep up with inflation. The problem with the Illinois tax is that it was a one-time increase in cents per gallon, he said, and after a few years of inflation it won’t amount to much. “Alcohol is so inexpensive now,” Wagenaar said. “Because these taxes by and large have not been adjusted for inflation.” Because it would be levied as a percentage of sales, the proposed Kansas tax would keep up with inflation. Researchers at Johns Hopkins Bloomberg School of Public Health created an online tool to help people see how alcohol tax increases would affect customers and future jobs within their state. David Jernigan, an associate professor at Johns Hopkins who helped create the tool, said the proposed Kansas tax on gross receipts is most comparable to the web tool’s 5 percent sales tax increase, which shows excessive drinkers will pay more than three-fourths of the tax. “Sellers of alcohol generally do pass these taxes on to the consumer, and the heaviest consumers will pay the most tax,” he said. One of the arguments opponents have used is that the tax would be regressive — a tax that takes a larger percentage from low-income people — but Jernigan said that’s not the case. “Unlike a lot of other health behaviors, alcohol use tends to rise with income,” he said. “In particular, in most states, binge drinking is common among people who make over $75,000 per year — which means these taxes are often

Because states haven’t adjusted their taxes with respect to inflation, Wagenaar said the price of alcohol has not increased as much as that of other items. He said prices are so cheap that, when adjusted for inflation, “many alcoholic beverages are half or three-fourths as expensive as what they were a couple decades ago.” Keeping alcohol inexpensive is what encourages drinking and in turn raises costs that communities have to pay for emergency services and health care, Wagenaar said. When drinkers get behind a wheel or cause injuries, they or others may be sent to the emergency room, which involves the police or ambulance services. This comes with a price, Wagenaar said, that the community subsidizes. “It’s entirely fair that the people who choose to drink pay the total cost of what that product is causing for the communities in which they live,” Wagenaar said, speaking primarily about those who drink heavily. According to the U.S. Department of Transportation, 10,322 people died in alcohol-impaired-driving crashes in 2012 — 444 more than the year before.

Concerns with bill Opponents of the Kansas tax say that alcohol drinkers will go across the state line to obtain their alcohol for a lower price rather than change their drinking habits. Alcohol wholesalers say the bill won’t cause Kansans to drink less so much as change what they drink. Wagenaar said some people who are drinking a top-shelf distilled spirit might instead buy a mid-shelf product, but that doesn’t change the overall conclusions reached in his data analysis. He said the research shows the proposed alcohol tax will change some drinking habits and save more lives. “For scientists who have no vested interest in selling alcohol, the results pretty consistently come out that these taxes do have an effect, they do affect consumption and that ripples through, and they do affect these health problems,” Wagenaar said.


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Healthy Event Calendar for Greater Topeka To list an event in this calendar, email it to info@TopekaHealthandWellness.com MEDICARE MONDAYS – First Monday of every month starting July 7, 1-3pm. Topeka and Shawnee County Public Library (Menninger Room 206), 1515 SW 10th. Senior health insurance counseling. For info: 580-4545 or nhonl@tscpl.org TRAIL LIFE & AMERICAN HERITAGE GIRLS TROUPS - Every Mon. 6pm, Cornerstone Community Church, 7620 SW 21st. Faith-based scouting programs are kids age 5-18. Register online at cornerstonetopeka.com. For info: 478-2929.

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THE FIRST PLACE 4 HEALTH PROGRAM – Mon., 6:30pm or Sat., 8am, Topeka First Assembly, 500 SW 27th St. This program points members to God’s strength & creates a compassionate support group that helps members stay accountable in a positive environment & delivers faith-based health & weight management instruction. To join or start a new group, contact Jan Norris, 972-0582 or norris.jan@sbcglobal.net or visit firstplace4health.com. HEARTLAND HEALTHY NEIGHBORHOODS – 2nd Mon., 11:45am-1pm. Promoting neigh-

borhood well-being by mobilizing people, ideas & resources. 233-1365 LADIES’ EXERCISE- Tuesday evenings 7-8 pm & Friday mornings 8-9 am, First Baptist, 129 w 15th St., Lyndon. free active supportl: fat burning, strength, fitness. Contact Sheri 207-0380 or pamperedchefsheri@live.com HI CREST FARMER'S MARKET - Every 1st and 3rd Tuesday, 4-6p (May-Sept), Avondale East NET Center (455 SE Golf Park Blvd). Also CONTINUED ON NEXT PAGE

Cair Paravel Latin School ÅÂÄÙÙH=UÙP‰ÙžÙKLAG=†Ù ÙÅÅÅ¿ÅٞÙÆÇċÁÂÁ‹ÂÇÆÇٞÙSSS‰?LHO‰KNC ÅÂÄÙÙH=UÙP‰ÙžÙKLAG=†Ù ÙÅÅÅ¿ÅٞÙÆÇċÁÂÁ‹ÂÇÆÇٞÙSSS‰?LHO‰KNC

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


Topeka Health & Wellness

----------------------------------------- www.TopekaHealthandWellness.com Fill out and mail in, or call 913-461-8527 The 13th Annual

“The most fun you’ll ever have at a golf tournament!”

KU Cancer Center, Cancer Action, & Pancreatic Cancer Research

FRIDAY, June 5, 2015

Registration & lunch: 10:30-12:30 • Driving Range Balls Provided Shotgun Start: 1pm • Dinner & Awards Banquet: 6-8pm Sponsored by Midwest Distributors, Inc. • Dinner by Famous Dave’s

13TH

Total Enclosed: (Due by May 22)

$ ________

Dub’s Dread Golf Course 12601 Hollingsworth Rd., Kansas City, KS

Make checks payable to KC Cause and mail to:

Marylyn Rogers Owens, 6921 Greeley Ave., KC, KS 66109

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HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE demos & other activities. CAPITOL MIDWEEK FARMERS MARKET - Every Wed., May 13 thru Oct. 14, 7:30am – 12pm, Corner of 10th & Jackson on the South side of the Capitol Lawn SAFE STREETS COALITION MEETING – First Wed. of the month, 11:45am-1pm. Great Overland Station. For info: 266-4606 or jwilson@safestreets.org 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. www.makinmoves.com OPERATION BACKPACK – 1st Thurs., 6pm, Lyman Learning Center, Lyman and N. Kansas Ave. Volunteers gather to assemble Weekend Snack Sacks for low-income students. Sponsored by Topeka North Outreach. For info: 286-1370. TOPS (Taking Off Pounds Sensibly) -- Every Fri. 8:10 to 10:00 am at CONTINUED ON NEXT PAGE

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HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE 3221 SW Burlingame Road. 845-8167. We're here for support for your weight loss journey. NOTO MARKET ON FIRST FRIDAYS – NOTO arts district. Enjoy arts, antiques, fine crafts, and flea market items. DOWNTOWN TOPEKA FARMERS MARKET - Saturday's through Nov. 2, 7:30am-noon, 12th and Harrison. The open-air market is full of fresh fruits and vegetables, herbs, arts & crafts, flower, home-baked goods and more. SATURDAY FAIRLAWN STARTER BIKE RIDE - Every Sat. 8am, start at Classic Bean in Fairlawn Plaza, end at Pizagle's. Great for beginners. director@cottonwood200.org HARVESTER'S PROGRAM FOR SENIOR CITIZENS - every second Saturday, takes place at Christian Lord Ministries, 2421 SE California. Call 266-4979. ZUMBATHON - May 1, 6:30pm - 8:30pm, Our Lady of Guadalupe Church basement, 201 NE Chandler. Fundraiser to benefit Midland Care ( Hospice) Suggested donation $5. Vendors welcome: $10 - pay in advance thru Paypal: Vettegirl.45@gmail.com GLOBAL FOUNDATION FOR PEACE THROUGH SOCCER – May 2. Designed to help Hispanic-Latino youth in the inner city. Equipment and food provided. Free. For info and to sign up for the clinic or to volunteer: globalsoccerpeace.org


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MARCH OF DIMES MARCH FOR BABIES - May 2, 11am-1pm, Kansas Statehouse, 300 SW 10th. Get fit while helping improve the lives of babies! Join family teams, company teams and people walking with friends for a great cause: to make a difference for families in our community. Participants will start at the Kansas State Capitol and take a stroll through downtown Topeka where business will be awaiting for special March of Dimes activities. Walk at 11am, Registration at 10am. marchofdimes.org/kansas/events/10280_3136333931.html 228-0084 CAPITOL CLASSIC BICYCLE RIDE - May 3. Registration 6:45-8am, ride at 8am, parking lot of Kansas Judicial Center. Sponsored by Kaw Valley Bicycle Club. Four route options. www.KVBC.org YOUTH FOR CHRIST GOLF CLASSIC - May 4, 12:30 pm shotgun, Lake Shawnee Golf Course. Registration:11:30am. $100 per person for a 4-man team; includes lunch. Several sponsorship levels available. Awards follow tourney. Call 232-8296. NATIONAL BIKE TO SCHOOL DAY - May 6. May is National Bike Month. FREE PARTNER WORKOUT - May 7, 5:30pm. We'll meet at the community center for a free BUF Bootcamp workout in a special partner session. For info call 226-0819. TIBA GOLF CHALLENGE - May 8, 1:00pm shotgun, Shawnee Country Club/GreatLife. Four-person scramble, registration at noon. $50 per player includes lunch, drinks, gift bag. Sponsorships available. Call 2343235 or email jkirmse@educationalcu.org. RED NOSE RUN - May 9, Lake Shawnee, Shelter House 1, West Edge Dr. 5K run & 1 mile walk benefits Ronald McDonald House. $30 reg. age 13 and up, $15 age 12 & under, $10 military family. NATIONAL BIKE TO WORK WEEK - May 11th – 15th. May is National CONTINUED ON NEXT PAGE

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------------------------------------------------ Topeka Health & Wellness HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE Bike Month. J.U.M.P. ACTION ASSEMBLY FOR MENTAL HEALTH - May 12, Downtown Ramada. Topeka Justice Unity Ministry Project will host this assembly to bring attention to mental health needs in Topeka and strive for answers. http://topekajump.weebly.com/

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

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

WALK TO CURE ARTHRITIS - May 16, Lake Shawnee, Shelter No. 1. Registration at 8:00, Walk will begin at 9:00 a.m. Topeka Fire Department, Lolli The Clown, Washburn Cheerleaders, DJ, and much more! Be sure to bring your dogs, as we will have goodie bags for all those who attend! Light breakfast and coffee before the walk. www.topeka.walktocurearthritis.org LIFEHOUSE'S 21ST ANNUAL GOLF TOURNAMENT - May 22, 11am Registration, 12:30 shotgun, Shawnee Country Club. 4 person scramble includes: Carts, Green fees, Prizes, Player gifts, Lunch, and Refreshments! $75/person, $300/team. www.lifehousecac.com SACRED HEART-ST. JOSEPH 4TH ANNUAL BRAT TROT - Saturday, May 30, 8am, Sacred Heart parking lot, 312 NE Freeman. Brat Trot 5k Run/Walk loops through 3.1 miles of Oakland and returns to Sacred Heart. $25 registration. Register at www.active.com/topekaks/running/distance-runningraces/4th-annual-brat-trot-2015. Kids Fun Run: entry is one can of food. GERMANFEST - June 6, 4pm & June 7, 10am, Sacred Heart Catholic Church, CONTINUED ON NEXT PAGE


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HEALTHY EVENT CALENDAR CONTINUED FROM PREVIOUS PAGE 312 NE Freeman. German food, carnival, entertainment, auction, vendor booths & more. Satellite parking at north end of BNSF parking lot at Chandler St. and Seward Ave., with shuttle to Sacred Heart Church, Sat 3-4 & 5-11 and Sunday 10-5. STATE OF WELLNESS SYMPOSIUM - June 30, 10am-4pmMeridian 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.

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Registration and info at workwellks.com.

For All Groups: Call for start dates and info packet. Group and individual grief support available upon request. For info: 785-232-2044 ext.341

TOPEKA CELIAC SUPPORT GROUP - For info call 379-0479

ABORTION RECOVERY SUPPORT GROUPS – A 12-step Restoring Joy recovery journey for women. Providing services for women & men who suffer from Post-Abortion Syndrome…we can help mend a broken heart! For info: Kay Lyn, 272-6212.

SUPPORT GROUPS

MIDLAND CARE GRIEF SUPPORT Groups: Building A, 200 SW Frazier Circle Every Mon., 4-5pm: 12 Week Adult Group for Recent Loss 1st and 3rd Thu., 10:30am & 5:30pm—Ongoing Adult Group 1st and 3rd Thu., 5:30pm: Ongoing Young Adult Group (4-18 years of age)

AL-ANON FAMILY GROUPS – for friends & families of alcoholics. For info: 785-409-3072 or visit topekaalanon.org ALZHEIMER’S SUPPORT GROUPS – Monthly

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

This summer, we’re uniting

50,000 RIDERS from across the country to ride

30 MILLION MILES MAY 1 – SEPTEMBER 30 NATIONALBIKECHALLENGE.ORG


Topeka Health & Wellness

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support group meetings for caregivers of individuals with Alzheimer’s disease or a related dementia. For info: Alzheimer’s Association, Heart of America Chapter, 271-1844 or email cindy.miller@alz.org. FRIENDS WITH M.S. – 3rd Mon., 6:30pm, Our Savior's Lutheran Church, 2021 SW 29th St. (Enter East door). A Multiple Sclerosis support group. Donna, 266-7383. OVEREATERS / UNDEREATERS ANONYMOUS: MON., 7pm – Westminister Presbyterian, south door, upstairs in Library; 233-6724. WED., 7pm – St. Francis Hospital meeting room 6, 2nd floor; 234-8020. SAT. - 9am – St. Francis Hospital meeting room 8, 2nd floor; 862-2326. For info: 357-8774; sunflowerintergroup.oa.org. PROSTATE CANCER SUPPORT GROUP – 1st Thurs., 7pm, Saint Francis Hospital 2nd floor conf. room of the cancer unit. For info: 266-9533. NICOTINE ANONYMOUS – Every Fri., 6:30pm, Town & Country Christian Church Renaissance Room, 4925 SW 29th St., use west door cross red foot bridge. A fellowship of men & women helping each other to live free of nicotine. No fees. 402321-486; Laboomaha@att.net. CELEBRATE RECOVERY – Every Fri., 6pm, 1912 Gage Blvd. A Christ centered program, based on 8 principles found in Jesus’ Sermon on the Mount. Applying these Biblical principles, become free from addictive & dysfunctional behaviors. For info: 220-0017 or crtopeka.org. TOPEKA NAR-ANON FAMILY GROUP – For families & friends who are affected by someone else’s narcotic addiction. Every Sat. – 1005 SW 10th, next to Oxford House, noon-1:15 pm. www.naranonmidwest.org

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Topeka Health & Wellness - 05-2015  

Farmers Markets Heartburn or gerd Pack protein into your diet Celebration Walk How important is a shower filter for your skin and hair? May...

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