TOPEKA FEBRUARY 2019 www.TopekaHealthandWellness.com MAGAZINE EENEE! RREE O FFTAK KKUU Leggeenndd Calvin Thhoommppssoonn ccooaacchheess tthhee hhiigghh--ssccoorriinngg TTooppeekkaa SSiizzzzlleerrss HEEALTHY HEEART Reccipes and Tipps Chheecckk OOutt See page 3 for TThheeiir TToopp 55 information about front page photo FFiittnneessss TTiipss How to have worry-free dental care for children 3 running traps that halt weight loss Health & Wellness Marketplace - Page 24 Healthy Event Calendar - Page 26 Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com -------------------------------------------- February 2019 • Page 3 A Free Monthly Magazine Promoting Healthy & Happy Living in the Capital City FEBRUARY IS 785-380-8848 22611611 S SWW 117th7th SSt.,t., Topeka,Topeka ,KS KS 66604 66604 www.TopekaHealthandWellness.com PUBLISHER: Lee Hartman 785-640-6399 [email protected] SALES & MARKETING: Kevin Doel 785-554-5336 [email protected] 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: Our cover photo by Rick Peterson fea - tures Anthony Downing (No. 2) of the new Topeka Sizzlers in game action. The exciting and high-scoring Sizzlers are coached by KU legend Calvin Thompson. Read their story and fitness tips in this issue. Thanks to all of our advertisers and con - tributing experts who helped inform our readers this month! Let us know how you like what we have to offer, and any suggestions you may have for improvements & additions, by emailing [email protected]. Page 4 • February 2019 -------------------------------------------- www.TopekaHealthandWellness.com ----------------------------------------- Topeka Health & Wellness February is 5 Reasons Dietitians Are Reaching for Walnuts Heart Month Kylene Frost, RD, LD desired. Cover and pulse until coarsely chopped. Add Topeka Hy-Vee Registered Dietitian oil and process until thoroughly combined. hen it comes to heart health, it might 4. Store in the refrigerator for up to one week or in surprise you that eating a calorie-dense, the freezer for up to one month. Thaw frozen pesto W high-fat snack (we’re looking at you, in refrigerator overnight. walnuts) is a good choice for cardiovascular health. But it’s true. Here’s a few reasons you should consider Nutrition facts per serving: 110 calories, 11g fat, 2g reaching for a small handful of walnuts. saturated fat, 5mg cholesterol, 115mg sodium, 1g car - bohydrate, 0g fiber, 0g sugar, 2g protein • Walnuts are the only nuts that contain significant amounts of omega-3 alpha-linolenic acid (ALA). Your body uses this type of fat for energy, and to a Source: www.cleaneatingmag.com limited degree, it can convert ALA into EPA and The information is not intended as medical advice. DHA—the essential omega-3s you get from certain Please consult a medical professional for individual advice. fatty fish. • Researchers at Yale University recently found that participants in a study who ate two ounces of walnuts every day for six months had significant reductions in LDL (bad) cholesterol. Basil-Spinach Pesto with Walnuts Recipe courtesy of Hy-Vee.com • In addition to lowering cholesterol, studies show Makes 16 servings that walnuts may also help decrease blood pressure. Pesto is a flavorful combination of fresh basil, nuts, • Walnuts contain powerful antioxidants and garlic, and Parmesan. Use it to add a taste of Italy to polyphenols that may help prevent cancer as well as sandwiches, pizzas, sauces, pastas, and even eggs. memory loss and cognitive decline. INGREDIENTS • A ¼ cup serving of walnuts also gives you 2 grams c. Hy-Vee walnuts, finely chopped of fiber, a nutrient that can help lower cholesterol and ⅓ help you feel full. Americans eating a 2,000-calorie 1 c. packed basil leaves (about 2 oz) diet should aim for 28 grams of fiber daily. 1 c. packed spinach leaves (about 2 oz) ½ c. Hy-Vee finely shredded Parmesan cheese Kylene Frost, RD, LD Plus, they’re delicious. In baked goods, on cereals, 1 tsp. minced garlic Registered Dietitian mixed into breading for fish or chicken, pureed into ½ tsp. Hy-Vee kosher sea salt 785-272-1763 dips or spreads—there’s no shortage of ways to use pinch red pepper flakes, optional [email protected] c. Hy-Vee Select extra-virgin olive oil walnuts. But because they’re high in calories, it’s im - ⅔ portant to adjust your diet accordingly. For reference, a ¼-cup serving has about 190 calories. DIRECTIONS 1. Preheat oven to 350 degrees. You can also get similar benefits from using walnut 2. Place walnuts on an ungreased baking sheet and oil (which has about 120 calories in 1 tablespoon). bake until lightly toasted, about 10 minutes; remove However, because walnut oil can taste bitter if heated, and set aside to cool. it’s best to use it as a dipping oil for bread or to lightly 3. In a food processor, combine basil, spinach, wal - 2951 SW Wanamaker Rd. dress salads and vegetables. nuts, Parmesan, garlic, salt and red pepper flakes, if Topeka, KS 66614 Topeka Health & Wellness ----------------------------------------- www.TopekaHealthandWellness.com -------------------------------------------- February 2019 • Page 5 How to Improve Heart Health ation. It can also lower blood pressure and help ave you recently been diagnosed with heart you manage your stress levels, which makes it disease? Are you hoping to prevent future good for your heart. problems with your cardiovascular system? Ei - Hther way, learning how to improve heart health is a smart Wash Your Hands idea – it’s also refreshingly easy! When working toward this goal, some determined souls dive in headfirst and com - Many common illnesses can be hard on the pletely revamp their lifestyle. While that is an option, it is heart. Scrubbing your hands with hot, sudsy not the only way to boost the strength of your heart, so water is a time-tested way to get rid of germs and don’t let it intimidate you. By making some relatively small bacteria that might otherwise make you sick. changes in your daily life, you can improve the condition of your heart. The more healthy changes you make, the Eat More Fruits and Vegetables more you can positively impact this all-important organ. Overhauling your diet can be an overwhelming Are you ready to discover how to improve heart health? prospect, but anyone can eat an apple a day, slice half a banana onto their morning cereal, or add How to Improve Heart Health an extra serving of carrots to their dinner plate. Fruits and veggies contain nutrients that are good Take a Walk for virtually every part of the body, including the heart. think about the good things in your life can truly be good The heart is a muscle, so it gets stronger with exercise. If for your heart. Indulge with Dark Chocolate you don’t normally work out, taking a stroll is an excellent If you’d like to learn more about how to improve heart way to start developing the habit. For those who already Did you know that daily consumption of dark chocolate health, talk with your medical team about the options that have an exercise routine, a walk can be a great addition to is linked with a lower risk of heart disease and stroke in are right for your specific situation. Cardiologists are ex - your daily regimen. high-risk individuals? It seems that cocoa, a primary in - cellent resources, but they aren’t the only ones who can gredient in chocolate, contains antioxidant compounds advise you. Primary-care doctors, home health care Lift It Up called flavanoids. Flavanoids have antihypertensive and providers, and even hospice workers can provide advice, Strength training increases blood flow, builds lean muscle, anti-inflammatory effects, which can reduce the heart’s insight, and support as you work to learn how to improve and lowers blood pressure and cholesterol. Choose a stress and result in lower blood pressure. So indulge your heart health and your quality of life. weight-training routine that is appropriate for your body, inner chocoholic with a moderate piece of dark chocolate consulting a doctor or personal trainer if needed. If your each day. If you’re in need of a home health care or hospice provider, strength is at a low ebb, even lifting a two-pound weight get in touch with Phoenix Home Care. Phoenix caregivers can be helpful. Increase the amount you lift as you gain Sample Seafood and clinicians work with patients in the comfort of their strength. Fish and other kinds of seafood offer a delicious and heart- own homes, providing the same level of care they would healthy alternative to red meat. They’re a great source of receive in a traditional facility. Phoenix has a team of li - Breathe Deeply protein and omega-3 fatty acids, which benefit the heart censed professionals that serve individuals right here in Topeka, Kansas! A few minutes of slow, deep breathing promotes relax - health by decreasing the risk of abnormal heartbeats, low - ering triglyceride levels, and slowing To learn more about the services at Phoenix, call 785-260- the growth rate of atherosclerotic 6444, or visit www.phoenixhomehc.com.