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0The examiner

• Tracey Shaffer

Checking out the 2011 trends

– Page 4

• Larry JONeS Stay active, even in cold weather | Page 2

WeLLNeSS 2-3 • NUTrITION 4 • caLeNDar 6, 8 fITNeSS 9

A free day of dental care – Page 11

Page 2 Tuesday, December 28, 2010 wellness

Exercising in cold weather can be safe and fun. The secret is to plan ahead and be pre-pared for extreme weather.

Exercising in warm weather can be danger-ous and the same applies when exercising in the cold. The human body is less able to adapt to prolonged cold exposure than to long-term exposure to heat. Therefore, steps should be taken to protect the body from the cold.

Maintaining your motivation and exercise through the cold helps to shake those winter blues. Exercise will improve your mood, increase your energy level, and help you sleep better. Try to set aside 30 minutes most days of the week for physical activity. It doesn't have to

be done in one stretch of time.Your exercise does not have to be strenuous,

but it should be persistent. Winter, when you are stuck indoors, is the best time to do spring cleaning like cleaning the closets. You can walk at the mall, take a swim, or walk your stairs.

There are several precautions you should take when exercising in the cold. Two of the most dangerous conditions that result from cold weather exposure are frostbite and hypo-thermia.

Frostbite is the freezing of superficial

tissues that usually occurs on the face, ears, fingers, and toes. You may experience pain, burning or numbness of the frostbite area. The skin may turn hard and white, start to peel or blister, itch, or turn a shiny grayish-yellow. Treating frostbite includes removing constric-tive clothing and jewelry. Do not try to thaw the area with hot water or rub the area. Rewarm-ing the skin from the frostbite takes up to an hour.

Hypothermia is more severe and is an emergency. Symptoms of hypothermia include shivering to violent shivering, goose bumps, confusion and numbness, lack of coordination, muscle stiffness, slurred speech, and vision problems. Continued expo sure to cold will lead to unconsciousness. Remember, the tem-perature does not have to be below freezing to develop hypothermia.

Exercising in the cold is healthy, but does require planning. Follow these guidelines for a safe exercise session outdoors in the winter:

n Wear layers. Several thin layers are warmer than one heavy layer. Layers can be removed to regulate core temperature and minimize sweating.

n Cover your head. Heat loss from the head and neck may be as much as 50 percent of the total heat lost by the body.

n Cover your mouth. To warm the air before you breathe, use a scarf or a mask. Do this especially if breathing cold air causes chest pain or you get respiratory infections easily.

n Beware of the wind chill. One problem in evaluating actual temperature in the environ-ment is that a normal temperature reading is not always a valid indicator of how cold it is. Wind velocity and air temperature will pro-vide a more accurate weather condition. If it is windy, begin your exercise session into the wind so that the end of the session will have the wind at your back when you are perspir-ing.

n Reflect! If you exercise outside in low light, wear bright colors and clothing with reflective strips to stay safe.

Winter is a great time to stay active and improve your health. Be creative and safe and you will reap the benefits of exercise in colder weather. Take advantage of the park trails in Independence and enjoy the winter wildlife.

Exercise in cold weather – but take extra care

Larry Jones is director of the Indepen-dence Health Department.

Larry Jones

Take precautionsagainst frostbiteand hypothermia

Tuesday, December 28, 2010 Page 3wellness

By LinDa McCorMiCk, DoFamily Medical Care AssociatesSt. Mary’s Medical Center

We’re in the last few days of 2010 and look-ing ahead to a new year. About half of us use the start of a new year to try to make some positive changes in our lives – you know – reso-lutions. And while many of us won’t achieve our goals, research shows just the making of resolutions is useful. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t.

Often times, people fail because their goals are too lofty. But, there are things you can do to increase your chances of success.

n Make resolutions personal. Set a goal for something that’s important to you. Sometimes, people make resolutions that their children or spouse want for them. In order to make a change, you have to want it for yourself.

n Be specific. While resolving to “live a healthful lifestyle” sounds great, it’s rather

vague. Choose one aspect of healthy living to start with – whether it’s losing weight, exercising more or giving up a bad habit.

n Focus on realis-tic goals. Let’s say you know someone who eats fast food every day for lunch. While giving it up is a great idea, it may not be practical to never eat fast food. Limiting it to once or twice a week is more doable.

n Start with small steps. Instead of resolv-ing to lose 50 pounds, think about losing five pounds. After you’ve done that, do another five pounds. Breaking up a big goal into smaller steps allows you to succeed more quickly; and success is a great motivator.

n Look for surprises. A lot of New Year’s

resolutions involve exercise. It’s true exercise can help us with weight loss and fitness but there are a lot of additional benefits you might not have considered. Regular exercise will lead to better sleep, improve your skin, even help fight off a cold.

n Celebrate progress and don’t look for perfection. View “slip ups” as learning experi-ences. You may have to revise your initial resolution as you go along, but instead of focusing on the negative, consider the progress you’ve made.

n Let people know your plans. Most goals are more easily met with a little help. Look for a little support from family and friends. You might find someone with a similar resolution and work together towards the goal.

n Don’t give up. Remember that change takes time. Just because you did something you resolved not to do, or didn’t do something you resolved you would, you haven’t failed. Take smoking as an example. Research has shown it takes an average of seven attempts before a

smoker kicks the habit. Even if you’re trying for the eighth, ninth or fiftieth time, you haven’t failed until you quit trying.

Even if you’re one of those people who never make a resolution, give some thought to making just one small change. Eat fruit or vegetables at every meal. Read food labels to know what you’re eating. Connect with an old friend once a month. You might be surprised at how good it feels to succeed.

Make 2011 your best year ever

LINDA MccorMIck, Do

“People who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t.”

The City of Independence Environmental Health Division conducts inspections anywhere food is handled, prepared and served to the public within city limits. Critical violations must be handled within 72 hours.

n The Rib Crib, 19801 E. Valley View Parkway – On Dec. 14, inspectors found cooler drawers located below the grill with a temperature of 46 degrees. Two different raw meat products were discarded. Two hand sinks in the prep area were not clean on the inside and a steel scratcher was in the sink. All were corrected.

n Buffalo Wild Wings Grill & Bar, 20110 E. Jackson Drive – On Dec. 20, inspectors observed the bar hand washing sink had old lemon, dirty straw, and trash inside it. The trash container was sitting under the soap dispenser at the above hand washing sink, so when you get soap you touch the top of the trash. Both were corrected.

– Jillayne Ritchie

Food inspections Independence Treat SAD with light therapy

By STeve BernarDi and Dr. Gary kraCoff GateHouse News Service

It is important to know when emotional and physical changes brought on by the change in sea-sons are more serious than just a passing dislike.

Seasonal affective disorder, or SAD, affects many of us. Its symptoms are depression, lethargy and trouble “getting going” during the change of seasons, particularly during this time of year when the days get noticeably shorter and the temperature drops. It can also lead to cravings for certain types of food, such as carbohydrates, which tend to exacerbate the cycle.

The difference between SAD and other forms of depression is that SAD is markedly seasonal. It comes generally in late autumn and often is felt until early spring, at which point it begins to pass.

It should be noted that there is another form of SAD that comes during the spring and lasts through the summer, but the causes and treat-ments for this rare form are less understood.

The cause of classic fall and winter SAD is believed to be the decrease in sunlight, which leads to lower production of vitamin D, which leads to decreased production of serotonin, the neurotrans-mitter that regulates moods and general feelings of well-being.

While taking vitamin D supplements is impor-tant for anyone who does not naturally have

enough exposure to vitamin D, people with SAD respond best to full-spectrum light therapy. With this therapy, a person can get the light they need to improve their body’s delicate balance of serotonin and melatonin, the hormone that regulates sleep, resulting in greatly diminished effects, or even elimination altogether.

Here is how it works: A full-spectrum light box should ideally be used first thing in the morning for 20 or 30 minutes. A person does not need to sit directly in front of or next to the light box, but it should be within an arm’s reach. It can be posi-tioned on a table while a person watches television or reads the newspaper or a book. It can also be placed on a counter during a person’s morning grooming routine.

Visitors to our store often tell us they begin to feel better within a week of using the light box. It is important to begin using it early in the season and to be consistent with its use. Turning the light box on every once in a while, even during different hours of the day, will not likely yield the optimal result. Nor will moving around the room while the light box sits on a counter.

Once dismissed by clinicians as the “winter blues,” SAD has become a fully accepted condi-tion in the fields of medicine and psychology. The American Psychiatric Association’s diagnostic manual defines SAD as a specified, or sub-type, of a major depressive episode.

But the good news is SAD can, in many cases, be treated without the medications that generally are used to treat depression. The answer can be as simple as a light box. And with the newfound acceptance of SAD comes coverage of light box therapy, as long as it is prescribed by a physi-cian. Some major health plans are providing full reimbursement for the light boxes, which can be purchased for under $200.

It is important to note that some people will not fully respond to light box therapy and will require treatments similar to those used in patients with depression, such as talk therapy and antidepres-sant medication.

However, we see light box therapy working with many patients, who in turn are quick to extol its virtues.

Nobody should feel forced to live with SAD when an effective treatment is so readily available and relatively easy to use. While sitting near a light for 20 to 30 minutes first thing in the morning does require a commitment, it is important to keep in mind that it is a treatment that is pain-free, has none of the side effects of medication and is rea-sonably inexpensive.

We can’t change the weather, but we can improve the way that our bodies respond to it.

Steve Bernardi is a compounding pharmacist and Dr. Gary Kracoff is a registered pharmacist and a naturopathic doctor in Waltham, Mass.

Page 4 Tuesday, December 28, 2010nurtition

It’s nearly a new year! What does that mean to you at your next trip to the grocery store? Check out some of the top food trends you are likely to see in 2011.

FreshConsumers want naturally fresh and

convenient foods. Fruits and vegetables will be perceived as healthier than all-natural, organic, frozen or canned goods. Local pro-duce is an added bonus. There will be a push towards minimally processed foods instead of nutritionally enhanced foods. Consumers want to go back to the basics with less added protein, omega-3s and other vitamins and minerals. You’ll see these changes touted on packaging.

Authentic ethnic cuisineAmericans are starting to step out their

comfort zones and try some bold new flavors. You will see more vegetarian cuisine, low in fat and packed with immune boosting spices such as coriander, cumin and turmeric.

No plastic packagingMany companies will get rid of plastic bot-

tles completely and opt for sustainable packag-ing like cardboard tetra packs and compostable pouches.

EnergyBaby boomers are hitting their mid-60s

and will be looking for food that brings them more energy and vitality. You will most likely see this trend make an appearance in fortified beverages.

Gluten-freeYou will see even more gluten-free foods

along with other “free-from” foods for those with special dietary needs and allergies. Grits and quinoa, two naturally gluten-free grains, will make a comeback.

Help with finding nutritious foods

Easy-to-interpret symbols, such as NuVal, on grocery shelves will help consumers make sense of complicated labels. More stores are will add the services of an in-store dietitian to help them find foods that fit into a healthy lifestyle.

Try this recipe with the gluten-free, high protein grain, quinoa:

Blueberry quinoa saladServes 8

1 cup quinoa2 cups waterSalt, to taste1 1/2 cups fresh blueberries4 oz. reduced-fat feta cheese, crumbled1/3 cup chopped toasted walnuts1/2 cup chopped fresh parsley1/4 cup diced red bell pepper1/4 to 1/3 cup light raspberry-walnut vinai-

grette dressing.For the salad, in a heavy sauté pan, toast

the quinoa on medium-high heat, stirring constantly, until it begins to brown, about 5 minutes.

Meanwhile, bring 2 cups water to boiling, then carefully pour water into the quinoa. Add salt to taste; cover, reduce heat to low and cook 15 minutes. Transfer quinoa to a large bowl; let cool.

Add blueberries, feta cheese, walnuts, pars-ley and bell pepper; mix gently. Drizzle dress-ing over salad; stir to coat. Cover and refriger-ate at least 1 hour before serving.

Fresh and healthy: The top food trends for 2011

DEAR DR. BLONZ: I am hoping you can settle a debate between me and my wife. She heard that raisins have more sugar in them than a candy bar. According to a package of raisins, there are 29 grams of sugar in 1/4 cup. (I do not know what the sugar content is of a proportional candy bar.) The big issue is the sugar content. I am under the impression that the sugars in fruit are processed differently than refined sugars in a candy bar, something like wheat pasta compared to regular pasta. We have a 5-year-old daughter who loves raisins in her oatmeal and as a snack as well. Is there any health risk in our daughter have too much “natural” sugar? Thanks. – S.C., via e-mail

DEAR S.C.: There would be a health risk from too much of any kind of sugar, but the issue here is not the sugar as much as the com-pany it keeps. There is “natural” sugar in rai-sins, but the same can be said for the sugar in a candy bar if it comes from cane or beet sugar. With raisins as the “package,” you are getting

a whole food with antioxidants, fiber, minerals and other phytochemicals. Raisins are also high in potassium and low in sodium, and they count toward the recommended intake of 8 to 13 servings of fruits and vegetables each day. None of this can be said for a candy bar.

The processing aspect should not be given serious consideration because even though they take different paths (or processes) to get into the final food product, the sugars will behave in similar ways once absorbed. I real-ize I am not helping settle your debate, but it’s inappropriate to think of raisins as being com-parable to a candy bar simply because each has the same amount of sugar. Given that your daughter likes raisins I would encourage you to rotate among different fresh and dried fruits so that she does not become too attached to one particular type.

DEAR DR. BLONZ: In my office there was a discussion about calcium in milk, and there was a convincing statement that this is the wrong kind of calcium for our bodies as it is not easily absorbed. The defender of this idea is pregnant, and I would like to be sure this is correct so she's not ignoring something that's impor-tant. Is there any truth to this? – S.E., San Jose, Calif.

DEAR S.E.: I have no idea where this might have originated, but the idea that the cal-cium in milk is the wrong kind for our body is nonsense. There are many calcium compounds and different dietary sources. Dairy products are an excellent and convenient source, but while calcium is essential, dairy products are not. The human body absorbs a higher percent-age of dairy calcium than calcium carbonate, the main form of calcium found in dietary supplements. Please let your co-worker known that she has been misinformed.

DEAR DR. BLONZ: I found your article about bitter oranges very interesting. If I understand it, bitter orange is the Seville orange, which is used to make delicious marmalade. Is there some danger in eating this marmalade? – J.Q., via e-mail

DEAR J.Q.: The concentration of flavor in the Seville orange is such that only a small quantity is needed; the amount of synephrine is negligible.

A raisin isn’t the same as a candy bar

Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be con-strued as professional medical advice. E-mail her at1033dietitian@hy-vee.com.

Tracey

Shaffer

FooD FoR ThouGhT

Ed Blonz, Ph.D., is a nutrition scientist and author. Send questions to: “On Nutrition,” Ed Blonz, c/o Newspaper Enterprise Asso-ciation, 200 Madison Ave., New York, NY 10016. E-mail him at ed@blonz.com.

EdBlonz

on nuTRiTion

Independence OfficeInternal Medicine, Family Practice

4811 S. Arrowhead Dr., Independence, MO 64055

Phone: (816) 356-5000

Avoid an emergency room or an urgent care copay.

Come to Encompass Independence Officewhere you only pay an office visit copay!

We have extended hours and on-site X-Ray, Lab Services, and a Pharmacy for your health care needs.

Open from 8am-8pm, Monday-Friday,and Saturday from 10am-2pm.

Items for the Health Calendar may be e-mailed to jill.ritchie@examiner.net or mailed to: The Examiner, P.O. Box 459, Independence, Mo. 64051, attention Jill Ritchie. The following items are for Dec. 29 through Jan. 4, unless otherwise stated.

SpotlightsIndependenceFREEDoM FRoM SMoKinG CESSATion

CLASSES, presented by the Independence Health Department, 5:30 to 6:30 p.m. Tuesdays beginning Jan. 4, Truman Memorial Building, 416 W. Maple Ave. This six-week class is free. To register, call 325-7185 or visit www.independencemo.org/healthy.

inDEPEnDEnCE PARKS & RECREATion SPonSoR EXERCiSE CLASSES. The following classes will be held at the Sermon Center, Truman and Noland roads. To register, call 325-7370

KAERoBoX, 7:30 to 8:30 p.m. Mondays/Wednesdays Jan. 3-Feb. 9. $40.

inTRoDuCTion To STEP AERoBiCS, 5:30 to 6 p.m. Mondays/Wednesday Jan. 3-Feb. 9. $12.50.

STEP AERoBiCS, 6 to 7 p.m. Mondays/Wednesdays Jan. 3-Feb. 9. $20.

inTERVAL STEP CLASS, 4:30 to 5:30 p.m. Mondays/Wednesdays Jan. 3-Feb. 9. $25.

PiLATES/YoGA, 9:30 to 10:30 a.m. Tuesdays/Thursdays Jan. 4-Feb. 10. $40.

YoGA, 5:55 to 6:55 p.m. Tuesdays/Thursdays Jan. 4-Feb. 10. $30.

TuRBo KiCK, 11 a.m. to noon Tuesdays/Thursdays Jan. 4-Feb. 10. $30.

CoRE FiTnESS TRAininG, 7:15 to 8:15 p.m. Tuesdays/Thursdays Jan. 4-Feb. 10. $20.

MuLTi-LEVEL AERoBiCS, 6 to 7 p.m. Tuesdays/Thursdays Jan. 4-Feb. 10. $15.

EXTREME BooT CAMP, 5:10 to 5:50 p.m. Tuesdays/Thursdays Jan. 4-Feb. 10. $30.

TAi Chi ChuAn, 6:30 to 8:30 p.m. Wednesdays Jan. 5-26. $35.

Blue SpringsBLuE SPRinGS BLooD DRiVE, 8 a.m. to 6 p.m.

Wednesday and Thursday, Community Blood Center, 1124 W. U.S. 40. Bring photo ID, eat well, drink plenty of fluids. Donations will benefit local hospital patients. When checking in, ask that your donation be credited to code CL. For information, call Paula Melton at 228-5704.

Addiction groupsIndependenceSTRAiGhT TALK, nARCoTiCS AnonYMouS,

8 p.m., Tuesday, Thursday, First Baptist Church. Narcotics Anonymous Help Line: 531-2250.

LiVinG FREE – AL Anon meeting, 7:30 p.m. Wednesday, 1723 Appleton Ave. 461-0039.

Blue SpringsALCohoLiCS AnonYMouS, meetings available

daily, most sessions are closed, and there are beginner meetings also, 1428-B W. U.S. 40 (behind Betty’s Diner). There is a total of 29 meetings per week. For times, call 228-7921.

ChAPEL hiLL AL-Anon, 6:30 p.m. Monday, Wednesday, Thursday; 9 a.m. Saturday, 1428-B W. U.S. 40 (behind Betty’s Diner).

BLuE SPRinGS ALATEEn, 3 to 4 p.m. Sunday, 1428-B W. U.S. 40 (behind Betty’s Diner).

RaytownnEW DAY AL-Anon, 10 a.m. Wednesday, Blue

Ridge Trinity Lutheran Church. 353-5446.

Bereavement groupsBlue SpringsWiDoWED PERSonS support group, 7 to 8:30

p.m. Monday, St. Mary’s Medical Center, Annex A. 224-0677 or 229-8093.

inDEPEnDEnTS SinGLES MiniSTRY grief support group, 7 p.m. Tuesday, First United Methodist Church. 228-3788.

ADuLT BEREAVEMEnT support group, sponsored by St. Mary’s Medical Center, 1:30 to 3:30 p.m. several times throughout the year, Vesper Hall. To register, 655-5490.

OtherinFAnT LoSS GRouP, sponsored by Carondelet

Health. 655-5582.

FitnessIndependenceGEnTLE TAi Chi for those 50 and older, 6 p.m.

Monday, The Palmer Center. Free. 325-6200.LoW iMPACT EXERCiSE, 9 a.m. Mondays,

Wednesday, Fairmount Community Center. 254-8334.WAKE uP WoRKouT, 9 a.m. Monday,

Wednesday, The Palmer Center. 325-6200.WALK To ThE BEAT, 8 a.m., Monday-Friday,

Fairmount Community Center. 254-8334.PEPPi exercise classes, 10:15 a.m. Monday,

Wednesday, The Palmer Center. Free. To register, 325-6200.

PEPPi exercise classes, 9 to 10 a.m. Monday, Wednesday, Fairmount Community Center. To

register, 254-8334.PAVEMEnT PounDERS 9:15 to 9:45 a.m.

Tuesday, The Palmer Center. 325-6200.SiTTin’ FiT chair exercises class, 10:30 a.m.

Tuesday, Thursday, The Palmer Center. Free. 325-6200.STRETCh AnD TonE, 9 a.m. Tuesday, Thursday,

The Palmer Center. Cost, $1. 325-6200.ZuMBA GoLD, dynamic workout to Latin and

international rhythms, 10 to 10:45 a.m. Wednesday, Palmer Center. Cost, $2. 325-6200.

TAi Chi by the Three Dragons Way, 6:30 to 8:30 p.m. Wednesday, Sermon Center. $35 for a four-week session; $40 for a 5-week session. 325-7370.

Blue SpringsSWiMnASTiCS, 9 to 10 a.m. and 8 to 9 p.m.

Monday, Wednesday; 9 to 10 a.m. Tuesday, Friday, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0188.

ThERAPEuTiC SWiM, 10:15 to 11:15 a.m., Monday, Wednesday, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0188.

CRoSSTRAinER AERoBiCS, 9 to 10 a.m., Monday, Wednesday, Vesper Hall. Cost, $2.50 per class. 228-0181.

PREnATAL AnD PoSTnATAL EXERCiSE classes, 9:45 a.m. Monday, Wednesday, 300 N.W. Mock Ave. 655-5400.

WEiGhT RooM for ages 50 and older, 8 a.m. to 5 p.m. Monday, Wednesday, 8 a.m. to 9 p.m. Tuesday, Thursday, Vesper Hall. Cost, $10 per month; $2 per visit; $96 for a year. 228-0181.

Page 6 Tuesday, December 28, 2010health

healthCALENDAR

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(While Supplies Last)

Call for details or appointment 816.461.6546

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Get Educated About Your Health.Healthy UHealthy U

YourTAkE how do you try to stay ac-tive during the winter? (These children were interviewed at the start of their holiday break from school while they checked out the newly renovated north independence Mid-Continent Public Library.)

CaTherine forD, 12independence “I do dance, mostly four days a week. My mom and I have exercise tapes that we do whenever we get a chance. We also jump on the trampoline.”

MaLLory JoneS, 6independence“I play outside. I also go to the gym, and I belong to a martial arts class.”

aLexuS riChMonD, 11Grandview “I play basketball.”

– Adrianne DeWeese

MORE ON PAGE 8

Tuesday, December 28, 2010 Page 7

Page 8 Tuesday, December 28, 2010health

healthCALENDARYoGA – For beginners and beyond, 2 to 3

p.m. Tuesday, Thursday, Vesper Hall. Cost, $2.50 per class. 228-0181.

YoGA-GEnTLE FLoW, 6:45 to 8 p.m. Tuesday, Vesper Hall. Cost, $8 per visit, $48 for six classes. 228-0181.

TAi Chi, 8:30 to 10 a.m. Tuesday, Vesper Hall. Cost, $2.50. 228-0181.

SWiMnASTiCS, 9 to 10 a.m. Tuesday, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0188.

STRETChinG EXERCiSE, 10 to 11 a.m., Tuesday, Thursday, Vesper Hall. Cost, $1.50. 228-0181.

ARThRiTiS FounDATion EXERCiSE PRoGRAM for older adults, 10:30 to 11:15 a.m. Wednesday, Vesper Hall. Cost, $1 per session. 228-0181.

RaytownTAi Chi, 11 a.m. Thursday, Elliott Place Retirement

Community. Free. 313-6800.Kansas CityWALK AnD TALK, 7 to 10 a.m. Monday-Friday,

Ascension Lutheran Church, 4900 Blue Ridge Blvd. 358-1919.

PACE (People with Arthritis Can Exercise), 10:30 to 11:30 a.m., Tuesday, Thursday, Truman Medical Center-Lakewood. 373-4415, Ext. 1175.

MiscellaneousIndependencehEALTh AWAREnESS PRESEnTATion, 11 a.m.

Tuesday, Palmer Center. Presenter, Susan Laitner, RN, Independence Health Department. Free. 325-6200.

MATERniTY uniT TouRS, Centerpoint Medical Center. Call 751-3000 for dates and to register.

FooD hAnDLER/MAnAGER PERMiT training classes, food handler classes, 3:30 p.m. Thursdays at Truman Memorial Building, 1 and 3:30 p.m. Wednesdays, Independence Health Department. There is a fee. To register, 325-7803.

Blue SpringsEYE GLASSES ADJuSTMEnTS, sponsored by

Blue Springs Optical, 10:30 to 11:30 a.m. Tuesday, Vesper Hall.

BREAK TiME CLuB, sponsored by Shepherd Center of Blue Springs, 9:30 a.m. to 2:30 p.m. Wednesday, Timothy Lutheran Church. For older adults with some physical and/or mental limitations. A donation of $10 to the cost of the program is suggested. 228-5300.

Prenatal/Infant/Child programsIndependenceWiC nuTRiTion PRoGRAM, for women who

are pregnant, breastfeeding or gave birth less than six months ago, 404-6460 or 257-2335.

Blue SpringsWiC nuTRiTion PRoGRAM, for women who

are pregnant, breastfeeding or gave birth less than six months ago, 220-1007.

BLuE SPRinGS/LEE’S SuMMiT TouGh LoVE support group, for families dealing with unacceptable adolescent behavior, 7:30 to 9:40 p.m. Tuesday, First Christian Church. 913-492-1200.

MoMS & MoMS-To-BE prenatal and

postnatal class, 4:30 p.m., Monday-Thursday, Family YMCA. 224-9620.

Kansas CityWiC nuTRiTion PRoGRAM, for women who

are pregnant, breastfeeding or gave birth less than six months ago, 404-9740 or 923-5800.

Screenings/ImmunizationsIndependenceEVEninG iMMuniZATion clinics, 1:30 to 7

p.m. Monday, Jackson County Health Department, 313 S. Liberty St. 404-6415.

Support groupsIndependenceDoMESTiC VioLEnCE GRouP for men, 6 to 8

p.m. Monday, Family Conservancy of Eastern Jackson County. 373-7577.

GRAY MATTER: Traumatic Brain injury support group, 7 p.m. Tuesday, Comprehensive Mental Health, Independence. Call Dawn Tish, 254-3652, Ext. 746.

CARinG CoMMuniTiES DiVoRCE AnD STEP FAMiLY, 6:30 p.m. once a month, days vary, Blue Hills Elementary School. 796-6290.

Blue SpringsoVERCoMER’S ouTREACh 12-STEP, 7 to 8 p.m.

Monday, Blue Springs Assembly. 229-3298.CAnCER support group, 6:30 p.m. Wednesday,

First United Methodist Church, Room 100. Call 229-8108.

PAREnTS oF niCu BABiES, 6:30 to 8 p.m.

Thursday, St. Mary’s Birthing Center. Moms delivering at other facilities are welcome. 655-5574, option 5.

BREASTFEEDinG, offered by St. Mary’s Medical Center, 10 a.m. Thursday, 206 Mock Ave., Suite 101. 655-5574.

Women’s issuesBlue SpringsMoM To MoM LunCh CLuB, a support

group for new moms, 1 to 2 p.m. Tuesday, St. Mary’s Medical Center Professional Building, 300 Mock Ave. 655-5585.

IndependenceWoMEn’S EMPoWERMEnT GRouPS,

sponsored by the Child Abuse Prevention Association (CAPA), 6:30 to 8:30 Monday. For locations, call karen Costa, 252-8388, Ext. 16.

OtherhoPE houSE inC. weekly support groups,

open to any female who has been or is now involved in an abusive relationship. For times and location, call the hotline at 461-4673.

– Jillayne Ritchie

This feature is available ONLY to our print subscribers.

The examiner

CONTINUED FROM PAGE 6

healthSHORTS

Ann Y. Lee, M.D.Ann Y. Lee, M.D., completed her fellowship from Stanford University and is Board Certified Physical Medicine and Rehabilitation Specialist. She completed her undergraduate degree from the University of Texas, her medical degree from University of Texas Health Science Center, and her residency from Loma Linda University. She has also completed inpatient training in stroke, spinal cord, and traumatic brain injury, pediatric and general rehabilitation. Outpatient training has been completed in spina bifida, pain and musculoskeletal disorders.

816.561.3003North Kansas City Hospital Campus

2790 Clay Edwards Drive, Suite 600Kansas City, MO 64116

Office Hours: Monday-Friday

8:30-5:00

816.303.2400Centerpoint Medical

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Tuesday, December 28, 2010 Page 9fitness

With the holidays upon us how do we eat, drink and be healthy? From tiny sausages awash in barbecue sauce to cookies and egg nog, how can we enjoy the festivities without coming out of the season 10 pounds heavier?

First, a little quiz: True or false?1. The average Cosmopolitan cocktail has

100 calories.2. The average American gains 5 pounds

during the holiday season.3. The average brandy egg nog has over 400

calories.The lights, the sounds of drinks in blend-

ers, the smells of food on the table, all signs the holidays are here! Are we powerless against these forces? Of course not. With a little plan-ning, we can get through this holiday with our dignity and waistlines intact.

A prevailing view is that the average American gains 5-10 pounds during the time between Thanksgiving and New Year’s Day. This however, is not the case. The average American actually gains about 1 pound during this season. Those who are overweight or obese tend to gain more but fewer than 10 percent gain more than 5 pounds.

One pound of excess weight in fat is equiva-lent to roughly 3,500 stored calories. With the average Thanksgiving Day dinner between

2,000-3,000 calories, this could mean a one-half to one pound weight gain. This weight has a tendency to stay like an unwelcome relative. Over the course of a few years the excess weight can become a problem.

We typically gain 0.4 to 1.8 pounds each year during our adult lives and we don’t lose it. There is no time like the holidays to reverse this trend. Oh, come on, you can do it! A sus-tainable weight loss strategy is to lose 1 to 2 pounds per week.

Decreasing daily calorie intake by 500 calo-ries for seven days will lead to about a 1 pound

weight loss. Cut down portion size, move away from the buffet table, eat more slowly and lei-surely and a 500 calorie decrease is achievable. Skip the second cosmopolitan or egg nog. No thanks to the third truffle.

The average cosmopolitan has about 140 calories. A daiquiri can have more than 2,200 calories, seven ounces of brandy egg nog con-tains about 420 calories, and we haven’t even started on the cookies!

Some nutritionists recommend drinking a glass of water and eating a nutritious snack before going to a holiday party. This may make seconds or thirds less tempting.

If you work out regularly, continue, even if you have to modify your training to accom-modate the hectic holiday schedule. If you are not exercising, make a plan to walk, even just 10 minutes, every day. Write it on the calendar. It will make a difference.

George and Laura Bush begin their new year with a walk at daybreak. Nice.

Don’t wait until Jan. 2 to launch into a healthful eating lifestyle. With a little planning and restraint, this may be your healthiest holi-day ever. To your health! Cheers!

Answer 1.F 2. F 3. T

Don’t stress – just believe in yourselfand your ability to control weight gain

Dr. Lori Boyajian-O’Neill can be contacted at lori.boyajian-oneill@hcahealthcare.com.

Lori

Boyajian

O'Neill

SPoRTS AnD WELLnESS

Wages retires from Saint Luke’sGary Wages, president and chief executive

officer of Saint Luke’s Northland Hospital, has announced his retirement on March 11.

Wages, of Independence, joined the hospital system in June 1998. Kevin Trimble, senior vice president and chief nursing officer at the hospi-tal, will succeed Wages as CEO.

Wages oversaw a major campus expansion in 2004 that introduced the largest private patient rooms in Kansas City. Other accomplishments include opening the area’s first comprehensive woman’s center and launching the system’s state of the art pharmaceutical administration system. Wages also implemented a new efficient patient care model now being adopted at other health systems. From 2001 to 2009, northland was named the “best place to work in the north-land” by readers of the Sun Tribune.

Saint Luke’s hospitalsrate high among consumers

A consumer survey showed that Saint Luke’s hospitals ranked high in patient approval.

Data released by the Consumer Assessment of Healthcare Providers and Systems showed that five of the facilities ranked among the 10 highest in the Kansas City hospitals in the “would recommend” category in the surveys.

Saint Luke’s East in Lee’s Summit topped all other hospitals in the Kansas City area with the highest satisfaction scorers on overall rating and would recommend questions. It ranks in the top decile (95th percentile) in the nation in the overall rating category and exceeds the 95th percentile in the would recommend category.

– Michael Glover

Did you know?Water births are fairly common in Europe,

Australia and New Zealand, and many U.S. hos-pitals are now installing water tubs.

– MayoClinic.com

Doctors testing hallucinogenIn what is believed to be the first controlled

human study of the effects of salvinorin A, the active ingredient in Salvia divinorum, a con-troversial new hallucinogen featured widely on YouTube.com, researchers report that the effects are surprisingly strong, brief and intensely disorienting, but without apparent short-term adverse effects in healthy people. However, they say they are limited in their conlcusions about the compound’s safety.

– Johns Hopkins Medicine

Page 10 Tuesday, December 28, 2010 aging

By Laurie BenDer GateHouse News Service

As an adult child “coming home” for the holidays, you might expect to find tried-and-true things like the aroma of a turkey in the oven or fami-ly, friends and siblings gathered around the table.

What you might not expect to find, however, is that your senior mom or dad’s health or ability to do daily activi-ties has slipped more than you’ve real-ized, or detected, on past visits.

Sometimes parents try to hide the signs of needing more help from them-selves and from others, but there are some common red flags to look out for and some ways that you can help make conversations and decisions with your parents and siblings a bit easier.

Warning signsIn addition to the general, telltale

signs for an aging parent that may need more help at home — like increas-ing frailty or decreasing memory — look for the other important signs:

n Do they seem to be eating well, or is food spoiling in the fridge?

n Have they stopped doing daily grooming rituals like taking a shower or fixing their hair?

n Are they taking the right medica-tions in the right doses at the right times?

n Does their car have new scratches or dents?

n Is mail or are newspapers piling up without being read?

n Are they using furniture, towel bars or shower curtains to pull them-selves up to stand?

Get in syncOnce you’ve detected a need and

broached it with your parents, start talking with your siblings before a cri-sis hits. Don’t be afraid to call a formal sibling meeting, either in person or by conference call. Start by discuss-

ing your individual and collective expectations for care. For example, how often your parent(s) will need help; what kind of help will they need (companionship, transportation, meal prep, bathing, medical care); who will provide that help (family, friends, com-munity services, professional caregiv-ers, visiting nurses, etc.).

Look to e-mail as a great tool to capture and confirm all these ideas and to manage schedules and budgets. Finally, try to look at your differences in availability, means, locations and talents as an opportunity to cover the full spectrum of things your parents will require.

Start a conversationYou probably didn’t like being

lectured or babied by them when you were younger, so approach your par-ents as adults in a two-way conversa-tion. Find a private moment away from the holiday meal and hustle and bustle to discuss what you’ve observed and ask what they think. If they acknowl-edge increasing challenges in their daily life, ask how they would like to improve the situation.

If your parents don’t recognize a problem, use concrete examples to sup-port your concerns. For example, “I noticed you ran up on the curb when we were driving together” or “I’m seeing that it’s really hard for you to get up and down the stairs.” Though you’ll want to rush in to “fix it,” try to remember that this is their life and, barring any major physical or memory issues, they’ll need to remain as inde-pendent as possible. Respect this and work with (not around) them to come to solutions for everyone.

Laurie Bender and her husband, Dr. Bruce Bender, are the owners of the Home Instead Senior Care offices in Natick and Northborough, two of 17 Home Instead offices across Massa-chusetts among of hundreds of offices across the country. For more informa-tion visit, www.homeinstead.com.

A helping hAnDThe holidays are a good time to makesure aging parents are in good health

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Tuesday, December 28, 2010 Page 11cover

By MiChaeL GLovermichael.glover@examiner.net

Laura Gones arrived at 7:25 a.m. Christmas Eve at the Comfort Dental office on Noland Road.

Three hours later, she was sitting in the office lobby, waiting to be treated.

That’s no fault of the staff. Gones was one of many who came to the dental office to get free dentistry. Comfort Dental provided free services in its two Independence locations and in Raytown and Kansas City.

“I need a tooth pulled,” Gones said. Gones has taken antibiotics to lessen the

likelihood of the tooth infecting her body. She is diabetic and getting the tooth removed will lower those chances of infection. Gones is unemployed and just graduated from Heritage College. She wants to be a medical assistant.

“I haven’t found a job yet,” she said. “I have no dental insurance.”

She can tolerate the wait to be treated if it means the pain will end. “The pain will be gone,” she said.

People crammed inside the waiting room. Shayna Bahr, one of three dentists who pro-

vided the free dentistry, said they had treated 30 people by 10:30 a.m. The dentists would work until all got in so everyone could get treated. Last year, staff worked until the afternoon on Christmas Eve to make sure everyone was treated. This year would be no different.

Comfort Dental has been providing free den-tal day for about 20 years in their homestate of Colorado. They incorporated the charity into the Eastern Jackson County last year.

People began lining up at 4:30 a.m. outside the doors.

“We’ve done a lot of extractions, fillings, cleanings and started some root canals,” Bahr said.

“It’s my favorite day of the year. I like what I do on a daily basis but to come and help people that just could not be seen is just an amazing feeling. It’s just like the best Christmas present I could give someone with the skills that I have. It’s just a good feeling and I think that the way the staff gets a positive feeling from it.”

Bahr’s sister, also a dentist, is pregnant and in the hospital. She was supposed to help with the day. Bahr traveled from Colorado, where she lives, to assist in the program.

Curt Hodapp, of Oak Grove, drove his fam-ily to the dental office at 3908 S. Noland Road.

“Three children. One wisdom tooth pulled. One tooth extraction. And a check up.”

Hodapp, who has been unemployed for more than a year after being laid off from his Lee’s Summit job, does not have dental insurance. There was no way he could afford the hundreds of dollars of dental care the family got for free on Christmas Eve.

“It’s been a godsend,” he said. “I cannot thank them enough.”

Diana Fitzpatrick, of Independence, waited in the lobby. A tooth in the back of her mouth needed to be pulled. “A lot of pain,” she said.

She has suffered with the severe pain for six months.

Fitzpatrick works at Crossland, a motel in Independence. She has no health or dental insurance.

A Christmas Eve tradition

Comfort Dental's noland road location quickly reached maximum capacity on Christmas eve, when anyone can receive one procedure free of charge. (Cover photo) Melissa eaker walks past as den-tal assistant april Morrrison works on a patient.

The Examiner/

aDaM voGLer

Comfort Dental in Independence again opens doors to the sore of mouth and relieves their pain for free

number to know

24A recent study revealed that 24 percent of tobacco smokers who called into the Cali-fornia Smokers’ Helpline suffered from

major depression, and 17 percent had mild depres-sion. — American Journal of Preventive Medicine

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“It’s my favorite day of the year... It’s just like the best Christmas present I could give someone with the skills that I have .”Shayna Bahrdentist at Comfort Dental on Noland Road

Page 12 Tuesday, December 28, 2010health