healthy living 01 31 14

T E GA SPECIAL SUPPLEMENT TO

February 2014

The gift of communicationPage 3

ERC offers something for everyone3

Caring for an aging loved onePage 7

Friday, January 31, 2014 • T E G2

• Can human growth hormone cheat aging? Page 8

• These snacks pack an energetic punch Page 9

• How to use diet to supplement your workout routine. Page 9

• The nutritive power of apples. Page 11

• The basics of boosting metabolism. Page 12

7

ERC offers something for everyone

Caring for an aging loved one

3The gift of communication

13

R E D L I G H T T H E R A P Y

Gently & harmlessly reduces the signs of aging Improves Fitness & Flexibility Training for muscle coordination Stimulates blood circulation Reduces the appearance of cellulite Relieves tension & relaxes muscles

T h e H o l i s t i c A p p r o a c h t oP U R E B E A U T Y F O R S K I N & B O D Y

2918 W US HigHWay 50 #F • Emporia, KS 66801(620) 340-1011 • www.midastouchtans.com

• The growing problem of peanut allergies. Page 15

• Get the facts on stomach bugs to feel better fast. Page 16

• Exercise benefits the brain, too. Page 17

• Heart health need not be difficult. Page 18

• What to do when beginning an exercise regimen. Page 19

T E G • Friday, January 31, 2014 3

Newman Cardiology 620-342-HARTNewman Family Medicine 620-343-2376Newman Orthopedics & Sports Medicine 620-340-6181Newman Pediatrics 620-340-6164Newman Surgical Specialists 620-342-6161

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Joan Grother, APRN-CFamily Medicine

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Semhal Abbay, MDPsychiatry

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Helena Stormont, APRN-COrthopedics &

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Tim Harris, DOGeneral Surgery

Lindsay Garret, PA-COrthopedics &

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Mulugeta Fissha, MDInterventional Cardiology

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PHoTo CourTEsy of BETH Hammond, nEWman rEGional HEalTH

Veronica DeSelms, Kelly David and Nicole Campbell are Newman Regional Health’s speech pathology team.

Newman Regional Health is making forays into the world

of speech pathology with the addi-tion of two new therapists.

Kelly David, MA CH-SLP and Nicole Campbell, MS CF-SLP have joined Veronica DeSelms, MS CC-SLP are the speech pa-thology team at NRH, with the ability to treat patients regardless of age.

By Regina MuRphy

[email protected]

Please see Gift, Page 4

The gift ofcommunication


The need for more staff is a result of a collaboration between DeSelms and Occupa-tional Therapist Brenda Lee, MOTR/L

“Brenda Lee and I had a vision in 2001 to start a pediatric program here.” said De-Selms. “We marketed to several people in the community, and Dr. Brown is one person who has recommended several children at the two-year wellness check to be evaluated for speech pathology, and some have been recommended for therapy...”

Therefore, as the word has spread, the number being treated has gone from zero to 20 or 30 patients at time. Lee and DeSelms felt the community had a strong need for these extra services, in a more intense envi-ronment than available through the school districts, SeSelm said.

With the growth in cases has come the growth in staff, hence the recent arrival of David and Campbell.

What is it?Speech pathology is more than fixing a

stutter. It runs the gamut from infants with physical or mental issues through to persons with brain injuries and elderly with demen-tia.

Pathology is complicated. The word itself means “the branch of medicine concerned with the cause, origin, and nature of disease, including the changes occurring as a result of disease.”

“It’s hard (to describe) because there’s so many different things we can do, and things we have to be able to do.” Campbell explained. “I really like the versatility (of speech pathology), you can be a generalist or you can specialize. I know our vision in coming to Emporia is to develop a client base where we can work in all spectrums of the are, all the various disorders and provide the service for as many needs as there are.”

DeSelms said: “First of all, the age range goes from birth to geriatric so there’s not a specific age range we work with. There’s too many disorders to name that we work with. But there’s lots of different things, such as speech, articulation, fluency — these are often used in schools. And then there’s the actual communication, the sentences that we form every day, and the social norms.”

DeSelms provided an example.“If I were to say, ‘Hi, how are you?’ — the

way we put those words together is part of the language aspect.” Saying these words in the correct order, and saying them pleasantly is part of how we communicate effectively.

“It can even go as far as non-verbal com-munication,” David said. “Your body lan-guage and how that works with speech to

communicate.” So if you intend to be pleas-ant, but are scowling, that is ineffective com-munication.

“The speech has to match the intent,” she said.

Things like intonation (the tone of voice – abnormally high-pitched, faint, nasal), emphasis (are the least-effective words receiving the stress in a sentence?) and an even flow of speak-ing are all problems that speech therapy can aid.

Also, there is more to speech therapy than making sounds. David explains:

“Cognition, attention, memory, problem-solving skills...If you’re having a conversation and are not able to understand what they are saying because you are distract-ed by something else, then you can’t communicate. If memory is an issue, you need help trying to remember where you are at in the conversation. If you can’t re-member what you did yesterday, you have a hard time staying on task while communicating.”

This is often seen in stroke patients or those who’ve had a traumatic brain injury.

“We see just about everything (as speech pathologists),” said DeSelms. “We see more swallowing prob-lems than anything with the adult popula-tion. Difficulty swallowing, and — related to cognition — memory issues. We can’t fix dementia, but we can give educational tools to patients and caregivers and provide strat-

egies to make it easier to deal with those things.

We can make their quality of life better, make it easier for them to participate in daily living.

One technique is a memory page in a book.

“It lists things like ‘This is my name,’ ‘This is my age,’” DeSelms explained. “‘These are my medications’ or ‘I am at Newman Re-gional Health because...’ — any of those kinds of things

where, they’re not able to remember it right now, but this piece of paper gives them the kind of information they need.

“We can give communication tips on pa-tients with dementia,” said DeSelms. “So,

make sure that you’re in a com-fortable spot. You don’t have to raise your voice or talk down to them, because they are still a per-son.

What about children?Parents should stay aware of

their child’s development as they grow.

“Usually, at their well-child vis-it, the parents might express con-cerns to the doctor or the doctor

will asses the child’s development,” DeSelms said. “The doctor may ask ‘How is their mo-tor control, are they dressing themselves, are they producing 2 and 3 word utterances.’ If

Veronica DeSelms, MS CCC-SLP grew up in Derby. She attended Kansas State University to earn her bach-elor’s degree in Communi-cation Sciences and Disor-ders and master’s degree in Family Studies and Human Services with an emphasis in Speech-Language Pathology. While at K-State, she met her husband, Jake DeSelms. They live in Marion with their dog, horses, cats and owls. DeSelms has a passion for all ages, with an increased interest in the pediatric population. Therapy is a mixture of play and intensive drill work with a side of laughter during each session. She is certified in Lee Silverman Voice Treatment (LSVT).

Kelly Carroll David, MA CF-SLP is from Orlando, FL. She attended the University of Central Florida and has a BS in Biology and an MA in Communication Sciences and Disorders. While work-ing towards her masters degree, Kelly met Brian David, another Florida native. They were married in October of 2013 and have recently relocated to Emporia with their two dogs. Professionally, Kelly has a passion for working with adults with neu-rological disorders, such as stroke or traumatic brain injury, as well as individuals with head and neck cancer and dysphagia.

Nicole L. Campbell, MS, CF-SLP, a proud military brat, grew up around the world. She most recently completed her MS in Com-munication Disorders at Marshall University. She also has an M.Ed. in Sports Administration from Wichita State University and a BS in Sociol-ogy from Oklahoma State University, where she played women’s basketball. Nicole has over 10 years of sports experience in playing, coaching, administration and event management, previous-ly working for Marshall University, The National Center for Drug Free Sport, Disney’s Wide World of Sports (currently know as ESPN’s Wide World of Sports), Independence Community College and playing international basketball in Germany and the Netherlands. “I love the versatility the field provides working in fluency, language, voice, swallowing for all ages, but I’m most fascinated with the brain and how it works,” she states. “As a former student-athlete, I’m a huge advocate for playing ‘brain safe.’”

Newman Regional Health can be reached via 343-6800

or www.newmanrh.org


Veronica DeSelms, a speech therapist at Newman Regional Health, plays peek-a-boo with Elliot Belt during a speech therapy session with the 3-year-old, who had Down’s Syndrome. Sessions with children differ from those with adults in many ways, and for children of Elliot’s age often focus on playful activities that allow the child to communicate verbally.

giftfrom PAGE 3



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there’s a concern, the doctor can send us an order and we’ll do up an evaluation.”

The doctor will do the diagnosing if there’s a medical need, she said. There might be big things like autism, or aphasia (a dis-order which ranges from having difficulty remembering words to losing the ability to speak, read, or write.)

“Sometimes kids have a little delay in speech and just need a little jump start on forming sounds and we’ll have them in ther-apy, like, 12 weeks.”

An example is a child who is having trou-ble pronouncing a consonant such as “r.”

What about adults?When it comes to adults, being self-aware

is helpful.“Yes, in adults, there might be change in

your speech, a difficulty finding the right words,” said David. “A change in swallow-ing especially is something, if there’s pain or changes in the types of foods you can eat, or coughing or choking during meals.

“Sometimes an individual will find they have a problem maintaining a schedule or or-ganizing their money,” she continued. “We’ll work with occupational therapy to work on those types of things.”

“And visual things, too, like reading com-prehension.” DeSelms added. “Written lan-guage is another form of language, so some-times they may need to use pen and paper to get them jump started.

“Depending on the patient, electronic devic-es can help,” Davis said. “If the stroke or brain injury is in a part of the brain where they might not get that verbal portion back, there are AACs — alternative and augmentative communica-tion devices. Like an iPad or an eye-controlled mechanical voice … even a picture book.”

“One thing we see in speech pathology is, as we age, our vocal folds lose muscle

strength and they bow a little bit,” David said. “And one things that we can do is help provide strategies to increase the strength of the voice, and proper techniques for speech.”

Nicole Campbell added: “We also do a lot of breathing exercises; in order to produce voice we need the breath behind. So, shallow breathers have more trouble getting through a sentence with enough air, they become fa-tigued faster.”

“With Parkinsons patients, and some oth-ers, ... the person’s voice starts to sound softer than before the disease process starts taking over their body,” Davis said. “We can also work with those patients to increase the loud-ness of their voice. Since it’s a gradual process, they may not have noticed, but we can help them.”

The pathologists work primarily at New-man Regional Health with patients and on

an out-patient basis.“We do work with hospice,” DeSelms

said. “So, if a patient can’t come here and needs help — such as swallowing — we may go to the person’s house and do an evalua-tion and make recommendations to provide a better quality of life.”


Conrad “Connie” Steinel (right) speaks with speech therapist Nicole Campbell during a therapy session at Newman Regional Health. Steinel suffered a stroke in October of 2013 that greatly reduced his ability to communicate, and through continuous sessions of speech therapy, he has regained much of that ability.

giftfrom PAGE 4



“There are many different avenues we can take for swallowing treatments,” said Campbell. “One, we use a modified barium swallow to get a picture of what is happen-ing physically — the oral mechanism in your mouth and in your throat. Then, there are a lot of oral motor exercises we can do. Just

like in physical therapy you might work on strengthening your legs, we teach you how best to use your throat, your tongue … we do exercises for things like that.”

What is the plan?The Speech pathology team is excited

about their prospects.“Instead of driving to Topeka or Wichi-

ta, the same exact service can be provided here,” DeSelms said. “I feel like we have very

qualified, educated professionals here who can offer a great service to the community.

“Kelly is interested in head and neck cancer patients, and is setting up correspon-dence with the Cancer Care Center, which is right next door.

“Nicole is interested in education in con-cussion management in sports, and with the athletes here and that’s important. A concus-sion affects the way a student can learn and pay attention in class. And Campbell is bilin-gual in Spanish, which has already proven to

be very helpful. We have Spanish-speaking people in our community who need the service as much as anyone else.”

How to get evaluatedThose with questions can call to see if

they need to talk to their doctor ... “But they definitely need to talk to their doctor for a referral,” DeSelms said.

“Most evaluations are covered by health care because it is a diagnostic test. Following that it depends on Medicare, Medicaid or private insurances as to what is covered.

“The speech pathologist will send their evaluations to the insurance provider which will let them know what they will cover. A session won’t take place until you know what they will provide so you can

have a say in what you want to pursue,” said DeSelms

David added: “A lot of our adult pa-tients...”

“... or the parents of children,” Campbell interjected.

“... are very involved in their treatment. We are patient-centered, they have an active role on goal-setting and determining what out-comes they want. We’re just the facilitator.”

All three women agreed.

giftfrom PAGE 3


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An estimated 15 million Americans are sandwiched between two generations and working to support both, according to the Pew Research Center. Known as the “Sand-wich Generation,” these adults struggle to balance caring for their children and their elderly parents.

“Staying organized is important to en-sure that loved ones aren’t ignored in the hustle and bustle of a hectic family sched-ule,” says Mark Armstrong, founder and CEO of ComForcare Senior Services and At Your Side Home Care, an international senior care franchise that provides in-home, non-medical care to seniors and others in need of assistance.

Armstrong is offering some juggling tips for family caregivers:

✦ Map out doctor’s appointments, pre-scription pick-up dates, school talent shows and other planned events on a calendar or on your smart phone to avoid double booking and overextending yourself. ✦ Members of the sandwich generation often feel they don’t spend enough time with their children because they’re busy caring for their parents and vice versa. Combat this issue with intergenerational activities, such as cooking dinner, taking a walk and watching a movie. ✦ Caring for another human being for an extended period of time can take its toll on even the most caring and nurtur-ing of people. Don’t be afraid to ask for help. It may mean alternating days with a relative or bringing in a professional caregiver. ✦ Watch out for these red flags that could mean your aging relative is in need of

additional assistance: mismatched, wrinkled or soiled clothing, weight loss or gain, trouble remembering names or an unclean home. ✦ Discuss the possibility of hiring a profes-sional caregiver to relieve some strain on you.

A caregiver can help your loved one age safely and comfortably in his or her own home by providing a wide range of non-med-ical home care services, including help with

bathing, hairstyling and dressing, inconti-nence care, medication reminders, chores and light exercise assistance.

Look for a company that offers a wide range of services 24 hours a day, seven days a week, including holidays. For ex-ample, ComForcare Senior Services and At Your Side Home Care, develop a cus-tomized care plan based on an in-home evaluation by a nurse and provides ongo-ing training and education to caregivers. More information can be found at www.

ComForcare.com or www.AtYourSide-HomeCare.com.

✦ Even you need some care sometimes! Set aside “me” time every day to do something just for you and you’ll be able to return to your caregiving duties re-freshed and ready to help.

Every so often, take the time to address the challenges facing you and your aging loved one.

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Can human growth hormone cheat aging?

Human growth hormone performs a number of bio-logical functions and is in abundance when children and adolescents are growing. But HGH has recently become a coveted cosmetic supplement designed to improve metab-olism, fend off weight gain and restore the vigor of youth. The off-label use of HGH has resulted in a multi-billion dol-lar industry but not without significant controversy.

HGH, also known as somatotropin or somatropin, is a natural substance excreted by the pituitary gland in the brain. It stimulates growth and cell reproduction and re-generation. As a person ages, his or her HGH levels de-crease. In certain instances, doctors will prescribe HGH to treat children’s growth disorders or deficiencies in adults. However, some patients seek it for improved vitality or as an anabolic agent to improve athletic performance.

Many people view HGH as the fountain of youth be-cause it can help diminish wrinkles and the physical signs of aging while improving energy levels and helping fight depression. But while HGH has its upside, there is still much to be learned about this complicated hormone.

Several small clinical studies have looked at HGH in the injectable form. Many tout the efficacy of the hormone in growing muscles and bone, improving skin, ramping up sexual drive, and helping with weight loss. According to Stuart Weinerman, M.D., Division of Endocrinology at North Shore/Long Island Jewish Hospital, and Assistant Professor of Medicine at Hofstra/North Shore LIJ School of Medicine, the largest review of trials with HGH demon-strate that long-term use of growth hormone caused an av-erage 2.3 kilogram (about 5 lbs) loss of weight, 2.6 kg (5.6 lbs) loss of fat, 1.4 kg (3 lbs) increase in lean body mass and no consistent change in bone density. Patients using HGH tend to feel better, too, as seen in quality of life scores. But these benefits often come at a cost.

One significant disadvantage of HGH injections is that they are very expensive. Over the course of a year, men and women receiving HGH injections can expect to pay thou-sands of dollars for those injections, particularly if they are not covered by insurance. Injections also can only be given by a licensed medical practitioner, requiring multiple trips

to the doctor during the course of therapy.Another pitfall of injectable HGH is that it is an artifi-

cial source of the hormone. When the body becomes accus-tomed to receiving HGH from an external source, the pitu-itary gland may decrease the natural production of HGH. Should a person cease therapy, he or she may find that they are now deficient in the hormone.

The Mayo Clinic says that HGH isn’t the magical answer for staving off aging. The organization warns that there is little evidence that taking HGH supplements provides any measur-able benefit for healthy individuals and it may actually result in side effects that are unhealthy. These can include carpal tunnel syndrome, swelling in the arms and legs, joint pain, muscle pain, and enlargement of breast tissue in men. HGH also may contribute to conditions such as diabetes and heart disease.

Several people use human growth hormone to lose weight and prevent the physical effects of aging.

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These snacks pack an energetic punchMany adults find themselves feeling

drowsy in the hours after they eat lunch. A heavy lunch, a staid office atmosphere or a combination of the two can make profes-sionals feel sleepy as the workday winds down. Though some might opt for a second cup of coffee, the immediate energy boost provided by caffeine quickly wears off, leav-ing men and women feeling even more tired as a result. Oftentimes, the right mid-after-noon snack can provide the energy boosts adults need to stay productive throughout the workday. The following are a handful of healthy snacks that tend to provide a lot of energy.

Greek yogurt: Greek yogurt has become

increasingly popular in recent years, as more and more people are opting for this snack that’s rich in calcium, protein, phos-phorous, and zinc. Traditional yogurt tends to provide a quick energy boost, as it is generally easy to digest, before that boost quickly fades. Greek yogurt is thicker than traditional yogurt, so it does not digest so easily, producing more sustained energy levels as a result. However, Greek yogurt is also loaded with protein, helping men and women feel fuller longer. That can be ben-eficial for those who want to lose weight, as the feeling of fullness that Greek yogurt provides means those who eat it are less likely to

HealtHy Habits

How to use diet to supplement your workout routineMen and women who have successfully adopted

healthy lifestyles know full well that combining exer-cise with a healthy diet is the key to getting and staying healthy. Simply visiting the gym won’t work if it’s not coupled with a healthy diet.

But many people incorrectly assume that a healthy diet is one devoid of taste. That simply isn’t true. In fact, a healthy diet does not necessarily restrict foods, but how frequently some of those riskier foods can be consumed. The following are some of the steps men and women can take to ensure their workouts aren’t losing their effectiveness due to unhealthy eating habits.

StARt tHE DAy off WitH A HEALtHy bREAKfASt. Many foods make healthy breakfast options, including fruit and whole-grain cereals. Unfortunately, on-the-go men and women often reach for what’s readily available, and what’s readily available isn’t necessarily healthy. Avoid breakfast sandwiches that are high in fat and calories, and avoid eating fried foods for breakfast.

For those men and women who prefer to workout first thing in the morning, keep in mind it’s important to eat before working out, even if those workouts are in the wee hours of the morning. Working out on an empty stomach can cause feelings of lightheadedness. In addition, many people are sluggish if they exercise on an empty stomach, which can make workouts less effec-tive. If eating before a morning workout isn’t your thing, consider going with a small snack before beginning your routine. If even that is not ideal, then consider a snack before bedtime. However, this option won’t necessarily prove effective, as your body might just consume all of the energy this snack provides while you’re asleep.

REASSESS youR SNACKiNG HAbitS. If greasy potato chips or sleep-inducing baked goods like brownies are your idea of the perfect snack, then it’s time to reassess your snacking habits. Snacks should not induce sleep, but provide a little extra energy and reduce any hunger pangs. Fresh fruit, yogurt, energy bars, and even whole-grain crackers with a little peanut butter each make for a healthy snack that won’t zap you of valuable energy during the day.

LEt fooD HELP youR muSCLES RECoVER. Some people feel they might negate the positive effects of their workout if they eat immediately after exercis-ing. That’s not necessarily true. In fact, foods that contain protein and carbohydrates can actually help your muscles recover after a workout. Yogurt (Greek yogurt is packed with protein), fruit, dried fruit, and nuts make great post-workout food options, and none will negate the effect of that grueling workout you just finished. In general, the longer you wait to eat after exercising, the longer it will take your muscles to recover.

StAy HyDRAtED. Water is an essential part of a healthy diet, and it’s even more essential before, during and af-ter a workout. When exercising, your body will lose a significant amount of water, which can cause the body to dehydrate. Drink water before and after your work-out, and don’t forget to focus on staying hydrated during your workout as well.

Daily exercise is essential to longterm health. But all those hours in the gym won’t pay off if they’re not combined with healthy eating habits.


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The nutritive power of apples

Who has not heard the old adage, “an apple a day keeps the doctor away”? It may seem unlikely that one fruit could be so effective at maintaining good health, but apples really are a super food.

Apples are a member of the Rose family and are related to pears, peaches, apricots and plums. Though considered a fall fruit, apples can be enjoyed year-round thanks to commercial food production and import-ing.

Apart from being sweet, sometimes sour and refreshingly crisp, apples pack a num-ber of nutritional benefits. Research has shown that apples can help to reduce a per-son’s risk of heart disease and help those with diabetes. In addition, apples can help fight cancer and prevent dental problems.

According to new information from long-running studies published in the Brit-

ish Medical Journal, eating at least two servings a week of whole fruit, particularly apples, blueberries or grapes, reduces a person’s risk for type 2 diabetes by around 23 percent.

Apples are high in many antioxidants and, as a result, this makes them especially valuable at fighting illness. For example, the disease-fighting compounds in antioxi-dants have been shown to reduce the risk of certain cancers by neutralizing free radi-cals.

Whether Gala, Golden Delicious, Granny Smith or braeburn, apples make for a nutritious snack.

Please see Apples, Page 12

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The basics of boosting metabolism

Men and women looking to shed a few pounds and keep those pounds off often look for ways to boost their metabolisms. Some may not know just what metabolism means, and though it is a complicated combination of processes, metabolism is perhaps best ex-plained as the sum of those processes, each of which is instituted to convert food into energy. So it’s no surprise that so many peo-ple, especially men and women whose me-tabolisms have begun to slow down, want to boost their metabolism and turn that food into energy more quickly.

Though metabolism is a collection of complicated processes, boosting metabo-lism can be rather easy. The following are a handful of ways to do so, which can help

men and women reach their fitness goals.

EAt tHE RiGHt fooDS AND EAt moRE of-tEN. Many adults have been turned on to the concept of grazing, an approach to diet wherein adherents eat small portions of food every two to three hours instead of the more traditional three square meals per day. But grazing is only effective when men and women eat the right foods. Each small meal should still have nutritional value just as if it were a large meal. When eating smaller meals, include healthy sources of protein and fiber. Vegetables tend to be especially beneficial because they are high in fiber, a nondigestible carbohydrate that is hard for the body to break down. As the body works hard to break down fiber, it’s burning energy and boosting its metabolism along the way. Fish is another potentially beneficial food for those looking to boost their metabolisms, as studies have shown that the omega-3 fatty acids found in fish oils increase the levels of fat-burning enzymes in the body while decreasing the body’s level of fat-storage enzymes.

Eating more often benefits the body be-cause doing so stimulates metabolism, re-assuring the body that food will be coming on a regular basis. When meals are skipped or there are long intervals between meals, the body reacts as if it might run out of food and begins to store fat.

ADD SomE LEAN muSCLE. Lean muscle can boost metabolism, so a workout dominated by cardiovascular exercise won’t have as positive an impact on metabolism as one

Strength training to build lean muscle is one way men and women can boost their metabolisms.

that includes a combination of weight training and aerobic exercise. When mus-cles are worked hard, the body needs to work hard to recover and rebuild those muscles, burning more calories and boost-ing metabolism as a result.

DoN’t bELiEVE EVERytHiNG you READ oR HEAR. Suggestions abound as to ways to significantly improve metabolism. Unfor-tunately, many of these suggestions boost metabolism but not enough to help people lose weight, which is the ultimate goal of many people looking to boost their metab-olisms. For example, green tea has its pro-ponents who feel it can have a significant impact on metabolism thanks to EGCG, a compound found in the tea that has been proven to elevate metabolism. However, the impact of EGCG on boosting metabo-lism is negligible, and therefore won’t make much of an impact on a person’s weight. The same can be said about capsaicin, an active component found in chili peppers that some feel boosts metabolism enough

to promote weight loss. Though capsaicin can boost metabolism slightly, studies have shown that influence is not significant enough to affect a person’s weight.

DoN’t GEt too ComfoRtAbLE. Modern technology may be a reason why waist sizes are getting bigger. Heating and cool-ing systems may be must-have items, but when the body is too comfortable, it burns less energy to stay warm in the winter or comfortably cool in the summer. A study from the National Institute of Health Clini-cal Center found that people who slept in a room kept at 66 F burned 7 percent more calories than those who slept in a room at 75 F. Sleeping in a cooler room may just be the easiest way for men and women to boost their metabolisms.

Boosting metabolism and shedding extra pounds is a goal for many men and women. But while metabolism is a com-plex set of processes, the various ways to effectively boost that metabolism can be quite simple.

Apples also are very high in fiber. Fiber is needed to help a person feel full and can also regulate digestive function. Fiber also can help reduce cholesterol by preventing the buildup of cholesterol-causing plaques in the blood vessels, improving cardiovas-cular function and possibly reducing risk of a stroke as a result.

In addition to working their magic inside of the body, apples can have a noticeable impact on physical appearance as well. Ap-ples are sometimes referred to as “nature’s toothbrushes” because they can brighten and clean the teeth. The crisp, abrasive tex-ture stimulates the gums and removes de-

bris from the teeth. What’s more, the natu-ral mild acidity of apples helps to stimulate saliva production that can rinse away germs that lead to plaque.

An apple weighs in at under 100 calo-ries per serving, making them a low-fat and ideal snack any time of the day. Because they are low in calories and full of fiber, apples can help men and women maintain a healthy weight.

Because apples can be plagued by insects and parasites, some growers repeatedly spray the trees with pesticides. It is advise-able to buy organic apples to avoid many of the pesticide dangers and to be able to safely eat the apples raw.

There are more than 7,000 varieties of apples on the market today. With such vari-ety, availability and health benefits, apples make a convenient and nutritious snack.

applesfrom PAGE 11

The Emporia Recreation Cen-ter has many kinds of classes

and activities to offer throughout the year. In addition to daily access to exercise equipment, racquetball courts and a heated pool, they have entire groups of activities geared to specific age groups and camps to help working parents when the kids have a day off from school.

According to the website, the Emporia Recreation Commission was established in 1953. By statute, the commission consists of members of the city commission and school district along with appointees by each of those two entities. Revenues for recreation programs and come from a tax on properties within the school district.

The Recreation Commission employs a Director of Recreation who is housed in Lee Beran Recreation Center. In addition to programs in the Recreation Center, other programs occur on city-owned facilities located in the park system and in various school facilities under the direction of the school district.

For 24 years the recreation center was located at the corner of 5th and Merchant. Today, the Recreation Center is located on 4th street between State and Congress. The Recreation Center has had only three direc-tors since it’s existence. Jim Peterson served 8 years, as the first director from 1953 – 1961 next; Lee Beran served 38 years from 1961 – 1999, and the current director Tom McEvoy. In 2000 the building was renamed to the Lee Beran Recreation Center.

The commission also operates the Trusler Sports Complex, Skate Board and Bicycle Park, Jones Aquatic Center and the Soden’s Grove, Whittier, Peter Pan and San-ta Fe baseball and softball fields.

For complete information on the many offerings, sign-up for the ERC newsletter

at 340-6300, [email protected] or emporiarec.org. Preregistration is usually required, and there is almost always a small fee (more for larger events to cover materi-als).

Road trips and foodThe Lee Beran Recreation Center has a

van, and they make trips. They also have a kitchen, and they do cooking. There are play rooms and meeting rooms in addition to the pool, gym and exercise rooms. From vineyard tours to “Couch to 5K,” there are a wide variety of events to tempt the com-munity.

For example, an occasional lunch date tour has been very popular. “Mystery Lunch Bunch” is an opportunity to try some of the local restaurants in Emporia, Lyon County and other surrounding communities. For an $8 fee and the cost of the meal, people can ride in the van to places like Ad Astra, The Miracle Café and Hays House, making friends and enjoying the scenery. The group departs at 11:30 a.m. and upcoming dates are Feb. 21 and April 17. Preregistration is required by the Friday before the date.

Two day trips are planned this spring: one to the Flint Hills Discovery Center and one to Hutchinson.

The Flint Hills Discovery Center in Manhattan explores the geology, biology and cultural history of the Flint Hills – the last remaining tall grass prairie in North America and is on March 7. Sign up by Feb. 21.

An all-day adventure to Hutchinson in-volves a tour of the Kansas Underground Salt Museum, a “subterranean adventure 650 feet below the earth’s surface,” and the Kansas Cosmosphere and Space Center. The trip is scheduled for April 5 with pre-registration due by March 21.


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GazETTE filE PHoTo

Bobby Rathke, 9, of Americus, takes aim during a game of pool while his dad, Leo Rathke, and brother, Trey Rathke, 10, look on July 9, 2013, at the Emporia Recreation Center. The Rathkes were at the recreation center trying to get out of the heat, Leo said.

Please see ERC, Page 14

In addition to occasional classes on specific cuisines or how to properly can or freeze foods, “Kids in the Kitchen” is a fun interactive class for a parent and their child that teaches some very basic recipes while also learning about kitchen etiquette and kitchen safety. Plus, each child will receive a chef’s hat.

The next “Kids in the Kitchen” is 1 p.m. Saturday, Feb. 8, (register by Feb. 3).

indoor sportsIndoor Bocce Ball, Pickleball, Racquet-

ball and Table Tennis are all available at the center.

Every Thursday from 2 to 3 p.m. indoor bocce ball is played in the ERC gymnasium. Bocce ball equipment is available for use and the fee is $1. The same situation ex-ists for Pickleball, which combines tennis, badminton, and table tennis into one, each Wednesday from 10 to 11 a.m. or 6 to 7 p.m.

Table Tennis launches at 10 a.m. Mon-days in the game room for free.

While the courts can be reserved at any time, a special instructional class in how to play racquetball is held from 5:15 to 6 p.m. every Tuesday in February for free.

Spring breakSeveral camps help parents out with the

lack of classes during spring break, which is March 17 through 21.

The “All Sport Camp” for kids in first through fifth grade includes a variety of sports and activities: basketball, soccer, kickball, dodgeball, fencing, swimming, disc golf, etc. This is a great opportunity for kids to try something new. All sports will be suitable for beginners and competitors with the focus being on basic skills. The $10 fee per person, per day includes snacks, drinks and a camp certificate. Register by March 10.

The ERC also hosts tournaments this spring, including the 1A Division 1 High School State Basketball (March) and the 2-1A High School State Baseball and 2-1A High School State Softball (May).

Keep the kids movingThe ERC offers many classes for children

to keep them active. On a daily basis, par-ents of children 5 and under can go to the gym to run, jump and play with toys Mon-day through Friday during Cabin Fever. On school days it is 9 to 11 a.m., on non-school days, 8 to 10 a.m. the fee is one dollar for adults and the ERC offers a punchcard to make it easier.

On non-school days, an addition after-noon program for grades one through five is open from 12:30 to 5:30 p.m. Kids will have the opportunity to swim, play the Wii and participate in organized game activities in the gym. An afternoon snack is served and the next available dates are Feb. 13 and 14 and April 18.

Keep yourself movingFrom boot camps to yoga to Zumba, the

exercise classes at the Lee Beran Recreation Center re open to all who are interested.

A six-week session of boot camp starts April 14. Participants are tested for fitness the first day and then put through their pac-es with stationary exercises mixed in with running and competition-style games. At the end there should be enhanced strength, speed, endurance and agility.

On a weekly basis, traditional aerobic ex-ercise courses are as follows:

✦ Kick Start: Mondays, Wednesdays and Fridays, 5:30 - 6:15 a.m. Interval training early-morning workout with Janet Har-rouff. It’s $3 per class to drop in. ✦ Butts and Guts: Mondays, Wednesdays and Fridays, 12:15 - 12:45 p.m. A 30-min-ute intense body sculpting workout con-centrating on core muscles with Janet Harrouff. Bring a floor mat: this course is free for members, or $2 to drop in. ✦ Zumba: Mondays and Fridays at 5:30 p.m., enjoy aerobic training that is more like Latin dance. There is a punch card or a daily drop-in. ✦ Core Madness: A 30-minute Pilates class with Laina Laidlaw develops core strength and lengthens muscles. Ses-sions are from 12:15 to 12:45 Tuesdays and Thursdays and free for members or $2 to drop in. ✦ Fit Forever: This class is 45 minutes and designed with the active adult in mind. Those 55 and older will also enjoy the moderate weight training, flexibility and stability. Donna Church leads and the class meets from 10:15 to 11 a.m. Mon-days, Wednesdays and Fridays. Free for members or $2 to drop in. ✦ Power Hour: Chris Brown teaches this “whole body” class with a variety of cardio, balance, weight and resistance exercises. Bring an exercise mat and $3 to drop in. The class is free to ERC mem-bers and meets from 5:30 to 6:15 p.m. Tuesdays and Thursdays. ✦ Yoga: Patty Jo Thompson leads 6-week classes in yoga, a combination of care-fully defined poses with a strong em-phasis on breathing, flexibility, toning and relaxation. Participants need a floor mat and can attend a single class for $5 or sign-up for the session for $30. The class meets from 7 to 8 p.m. Mondays and Wednesdays and from 10:30 to 11:30 a.m. Tuesdays and Thursdays.


EmPoria GazETTE PHoTo

The Lee Beran Recreation Center is Emporia’s public site for a variety of physical & social activities.

ercfrom PAGE 13


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The growing problem of peanut allergies

Parents tend to be quite familiar with food allergies. In an effort to protect young-sters, schools have begun to crack down more regularly on foods that tend to cause allergic reactions, often placing restrictions on what children can bring in for lunches or snacks.

Parents and children who grew up around peanut and tree nut allergies are quite famil-iar with what triggers allergic reactions as-sociated with such foods, and the potential side effects of consuming these foods. But those who are less experienced with food al-lergies may not know what to expect.

According to the Mayo Clinic, being al-lergic to nuts us one of the more common food allergies, especially among children. Many people who are allergic to peanuts are also allergic to other tree nuts, includ-ing walnuts, almonds and pecans.

As with any allergen, reactions vary from person to person. Some may experience mild symptoms, such as light rashes or swelling, while others may have severe reac-tions, including anaphylactic shock, which is characterized by shortness of breath, a severe drop in blood pressure, constriction of airways, and potential heart failure. Ac-cording to Spire Health Partners, more than 3 million people in the United States have a nut allergy, and one-third of them will suffer from a severe symptom if they ingest nuts.

A peanut allergy occurs when your body mistakenly identifies peanut proteins as something that can be harmful. Just as your body might fight a cold, it releases chemi-cals from the immune system to fight off the peanut invader. The number of kids with peanut allergies has been increasing over the last 10-15 years, doubling in the last half-decade alone. It isn’t known why some peo-ple are prone to nut allergies while others are not. However, Michael C. Young, M.D., Assistant Clinical Professor of Pediatrics at Harvard Medical School and a practicing pediatrician at Children’s Hospital, has a few ideas. Nursing mothers and very young children are eating more peanuts, particu-larly in the form of peanut butter, than ever before, something that Young feels could be causing a higher incidence rate of peanut allergies. Young also theorizes that better hygiene may play a role, suggesting that

because children have fewer infections (due to improved hygiene and routine immuniza-tions), their immune systems are more like-ly to target other things, such as foods and environmental factors, resulting in allergies.

Although peanut allergies are prevalent and can be dangerous, there is no reason to act rashly. Young notes that approximately 20 percent of children will outgrow their peanut allergies by the age of 6, and he ad-vises that it is worth having a child retested as they get older to gauge if there have been any changes in the status of the peanut al-lergy.

When dealing with peanut allergies, it is important to separate myths from facts.

DiRECt CoNtACt iS tHE moSt CommoN CAuSE of A REACtioN. This results from eating peanuts or foods that contain pea-nuts. Cross-contamination,which occurs when peanuts unintentionally come into contact with other foods, is another com-mon cause.

SomE PEoPLE CAN HAVE A REACtioN by touCHiNG PEANutS WitH tHEiR SKiN. A rash may occur, but a very dangerous reac-tion will not result unless the peanuts enter the mouth or come into contact with the nose or eyes.

AN ALLERGiC REACtioN CAN oCCuR fRom iNHALAtioN of PEANut DuSt, SuCH AS PEANut fLouR oR GRouND SHELLS DuR-iNG PRoCESSiNG. Aerosol cooking sprays that contain peanut oil also can produce a reaction. It is important to note that the smell of peanuts will not induce an al-lergic reaction.

mouNt SiNAi SCHooL of mEDiCiNE iN NEW yoRK fouND tHAt PEANut PRotEiNS CAN bE DEtECtED iN SomE PEoPLE’S SALiVA AftER EAtiNG PEANutS. A kiss could trans-fer some of the peanut allergens to another person.

SomEtimES AN ALLERGy iS Not REALLy AN ALLERGy, but RAtHER AN iNtoLER-ANCE to A CERtAiN fooD. A food intoler-ance does not involve the immune system. A person with a food intolerance can eat

small amounts of the food with only mild symptoms, such as indigestion, rather than a severe reaction with a true allergy.

While being diligent in reading food la-bels and asking what ingredients are in pre-pared foods at restaurants is key for people with peanut allergies, so is avoiding poten-tial skin contact. This means thoroughly washing areas where peanuts or peanut butter may have been and ensuring other children wash up after lunch.

Peanut allergies are foremost on the minds of parents and educators. Under-standing what is involved in a peanut aller-gy can help everyone make informed deci-sions about protecting youngsters.

The number of children with peanut allergies has grown considerably in the last 10-15 years.

Few things can prove more painful or inconvenient than stomach bugs. Diges-tive tract illnesses can cause persons to spend many hours of the day running to restrooms while confining others to the house for extended periods of time. Though often temporary, stomach bugs can last several days to more than a week and they may lead to more dire situations if not properly treated.

CausesStomach bugs are known as gastroen-

teritis, a condition characterized by an inflamed and irritated stomach and in-testines. The Mayo Clinic says people are most likely to contract gastroenteritis af-ter eating contaminated foods or drinking contaminated water. Sharing items, like utensils, with someone who is infected is another way to contract gastroenteritis. Viral gastroenteritis is caused by a virus that enters the body. However, bacteria and parasites also are responsible for stomach bug outbreaks. Viruses that trig-ger gastroenteritis include adenoviruses, rotaviruses, calciviruses, astroviruses, and noroviruses. Bacteria that can cause gastroenteritis include E. coli, salmonella, campylobacter, and shingella.

SymptomsStomach bugs often strike suddenly.

Sufferers may experience queasiness or nausea and a loss of appetite. Pain or bloating in the stomach also may occur. Vomiting and diarrhea often cause many people to suspect something is wrong, and some stomach conditions are also accompanied by fever, achiness and leth-argy.

treatmentMany people opt for a wait-and-see ap-

proach when struck with stomach bugs. Gastroenteritis often heals on its own. Some refer to it as a “24-hour-bug” and find that once the stomach has been purged clean, the offender no longer wreaks hav-oc on the body. But stomach bugs can be more persistent as well. Sufferers should visit a doctor if vomiting or diarrhea last more than a few days. Doctors may take a stool sample to determine what’s behind the bug. In the event of a bacterial infec-tion, an antibiotic may be needed to clear up the infection. Visiting a doctor when stomach problems persist is also beneficial because he or she may be able to rule out certain conditions, such as colitis, ulcers or Crohn’s disease.

Helpful hintsWhen a stomach bug strikes, it is best

to refrain from eating, especially when vomiting regularly. Stick to clear broths and liquids, which are easy on the diges-tive system, while the stomach is irritat-ed. Once vomiting has subsided, sufferers

Get the facts on stomach bugs to feel better fastshould opt for a bland diet. When plagued by diarrhea, the BRAT diet is adviseable. This acronym stands for Bananas, Rice, Applesauce, and Toast. These foods can help bind a person and are relatively easy to digest.

Because a stomach bug often leads to dehydration, drink plenty of fluids. To re-store salt and electrolyte balances, sports drinks are adviseable for adults, while a beverage like Pedialyte is best for children and the elderly.

When symptoms begin to subside, suf-ferers can gradually add foods back into their diets. But men and women should avoid particularly spicy or heavy foods un-til they are convinced that they have fully recovered.

Many people are tempted to turn to an anti-diarrheal medication at the first sign of a stomach bug. However, the side effects of gastroenteritis are the body’s method of ridding itself from whatever has brought on symptoms. Failure to let nature run its course could result in a rebound of symp-toms or a longer-lasting sickness.

to AVoiD SuffERiNG fRom StomACH buGS, mEN AND WomEN SHouLD CoNSiD-ER tHE foLLoWiNG tiPS.• Frequently wash your hands when

preparing food and thoroughly cook foods, particularly meats, poultry and eggs, to reduce potential exposure to bacteria.

• E. coli may be present on some fresh produce, so wash produce carefully before consumption.

• Consider taking a probiotic supplement to increase the amount of good bacteria in your digestive tract. Yo-gurt also contains live cultures that are good at maintaining digestive health.

• Avoid contact with people who claim to have the stomach flu.

• Promptly consult a doctor if symptoms do not go away or if you have a high fever or blood in your stool. This may indicate a different illness.

Stomach bugs are never enjoyable, but there are ways to manage the symptoms and get back on the road to recovery.

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Regular exercise can benefit the body in many ways, helping men and women main-tain healthier weights and lower their risks for developing potentially deadly diseases. Though many people are quick to associ-ate exercise with its physical benefits, those hours spent on the treadmill also can boost brain power.

According to Dr. Barry Gordon, profes-sor of neurology and cognitive science at Johns Hopkins Medical Institutions and co-author of “Intelligent Memory: Improve the Memory That Makes You Smarter,” exer-cise has a direct impact on the brain. That’s because exercise works directly on brain tissue, improving the connections between

nerve cells, creating new synapses, grow-ing new neurons and blood vessels, and im-proving cell energy efficiency. So while ma-ny people may begin an exercise regimen with a goal of trimming their waistlines or toning their bodies, they might be happy to know that those physical benefits are ac-companied by several cognitive benefits as well.

As the American Psychological Associa-tion acknowledges, the connection between exercise and mental health is hard to ignore, and the APA notes that the following are just a few of the mental benefits men and women might reap from regular exercise.

improved moodMany people feel great after exercis-

ing, especially if that exercise comes at the end of a particularly stressful day. However, those extra laps on the track or those hours spent on the treadmill don’t just pay short-term dividends. In a controlled trial overseen by Duke Univer-sity researcher and clinical psychologist James Blumenthal, sedentary adults with major depressive disorder were assigned into one of four groups: supervised exer-cise, home-based exercise, antidepressant therapy, or a placebo pill. Those in the exercise and antidepressant groups had higher rates of remission than those in the placebo group, and Blumenthal con-cluded that exercise was generally com-parable to antidepressants for men and women with major depressive disorder. In addition, in following up with patients a year later, Blumenthal found that those who continued to exercise had lower de-pression scores than those participants who were less active.

Blumenthal’s study was not the only one to conclude that exercise can have a positive impact on mood. In a review of 11 studies that examined the effects of exer-cise on mental health, Boston University professor of psychology Michael Otto and his colleagues found that exercise could be a powerful tool when treating clinical depression, and even recommended cli-nicians include exercise as part of their treatment plans for depressed patients.

Antidote to anxietySome researchers, Otto included, have

begun to examine the effects of exercise

on treating and possibly preventing anxi-ety. The body’s nervous system responds quickly when people feel frightened or threatened, often causing the body’s heart rate to increase and sweating and dizziness to occur. Those people who are especially sensitive to anxiety respond to these feelings with fear, and that makes them more likely to develop panic dis-orders. But Otto and fellow researcher Jasper Smits of the Anxiety Research and Treatment Program at Southern Meth-odist University studied the effects that regular workouts might have on people prone to anxiety. Since exercise produces many of the same physical reactions, such as sweating and an elevated heart rate, the body produces when responding to fear or threats, Otto and Smits wanted to determine if exercise might help people prone to anxiety become less likely to panic when experiencing fear or threats. In studying 60 participants with height-ened sensitivity to anxiety, Otto and Smits found that the subjects who par-ticipated in a two-week exercise program exhibited marked improvements in anxi-ety sensitivity compared to those partici-pants who did not take part in the exer-cise program. Otto and Smith concluded that this improvement was a result of the exercise group participants learning to associate the symptoms common to both fear and exercise, such as sweating and an elevated heart rate, with something positive (exercise) instead of something negative (anxiety).

Regular exercise benefits the human body in numerous ways, not the least of which is its impact on the brain. More in-formation on the link between exercise and improved mental health is available at www.apa.org.

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Exercise benefits the brain, too

Heart disease is one of the leading causes of death across the globe. Accord-ing to the World Health Organization, ischaemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle- and high-income countries and the fourth-leading cause of death in low-income countries.

Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. The Ameri-can Heart Association notes that there are several ways to easily improve heart health and avoid becoming one of the millions of people to succumb to heart disease.

Embrace aerobic exercise Aerobic exercise is essential to car-

diovascular health. Daily aerobic exer-cise, which can be as simple as walking around the neighborhood, can help men and women lower their blood pressure, maintain a healthy weight and lower their bad cholesterol, which can circu-late in the blood and cause blockages that can lead to heart attack.

Adopt a low-sodium diet that’s also low

in cholesterol Diet can be a friend or foe with re-

gards to heart disease. A heart-friendly diet that’s low in sodium and cholesterol can help you maintain healthy choles-terol levels as well as a healthy blood pressure.

monitor your blood pressure

A blood pressure reading is a staple of many doctor visits, but men and women should monitor their blood pressure even when they aren’t visiting their physicians. High blood pressure does not always produce symptoms, but that doesn’t mean it isn’t potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease. So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure.

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Improving heart health need not be difficult

At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed those extra pounds that ac-cumulated over the previous 12 months. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline re-main.

Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen.

Visit your physician It’s best to get a full physical before begin-

ning an exercise regimen. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue. If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations.

Conduct a self-assessmentOnce you’ve visited the doctor and re-

ceived the go-ahead to start working out, do an honest self-assessment to see where you are in terms of fitness. Walk a mile and time yourself. Do as many push-ups and sit-ups as possible, but be careful to stretch and not push yourself. This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your body feels when doing some simple exer-cises.

Establish your goals The goal of most people beginning a new

exercise regimen is to lose weight. However, there are other incentives as well. For exam-ple, some people might be starting to train for a marathon or another sporting event. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the year goes on.

Start slowly Caution should reign supreme when be-

ginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fit.

Leave time to recoverThough it might feel rejuvenating to

get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscles and joints to re-cover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at first allow a day or two between sessions so your body can recover.

Listen to your bodyExercising after a long hiatus from rou-

tine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath. If any of these symp-toms appear, take a break. This could be your body telling you that you’re asking too much and you need to take your foot off the gas pedal for a little while.

Consider hiring a personal trainer

Many people are overwhelmed when en-tering a gym after a long time away. If you find yourself intimidated or simply don’t know where to begin, hire a personal trainer. Many charge by-the-session, so you can learn which machines to use and how to use them after a session or two and then continue working out on your own. If joining a gym as a new member, the gym might offer a couple of complementary personal training ses-sions. If so, take full advantage of this offer.

When beginning a new exercise regimen, don’t forget to let caution reign until your body has adjusted to this healthy lifestyle.

What to do when beginning an exercise regimen

A personal trainer can help men and women acclimate themselves to a new exercise regimen.


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