Like millions of people I have a sweet tooth. I was raised on Kool-Aid, peanut butter and jelly, and chips. I have cavities to prove it. But even now, with everything I know about how sugar, salt and fat affects the body, I still struggle with getting too much of it. I am not talking about having a cookie or a piece of cake occasionally. It is the daily, weekly, and lifetime of indulgence of the sweet stuff. It is bags of M&Ms, quarts of ice cream, and cases of Coke. How the body uses sugar is magic, complex, and amazing. Here is a brief and over-simplified explanation of what goes on.

First off the body needs some sugar (glucose) for energy, without it we wouldn’t function. The body uses insulin (a hormone created by the pancreas) to help move the sugar (glucose) from the bloodstream into the cells where it can be used. When the body does not have enough insulin, or has issues using it, sugar cannot get into the cells. The sugar builds up in the blood stream and starts causing issues that over time can lead to cellular inflammation and damage. Left unchecked, excess sugar in the system can cause obesity, heart disease, cancer, diabetes, immune issues, and more.

It is estimated that the average American consumes between 22 to 52 teaspoons of added sugars a day. The United States Department of Agriculture (USDA) recommends that the average person on a 2,000 calorie diet include no more than 40 grams or 10 teaspoons of added sugars a day¹(that figures out to be the amount of sugar in a 12-ounce soft drink). So what can you and I do to tame our sweet tooth? Try the following tips:

• Eat a good solid breakfast that combines whole grains such as oatmeal and cereals. Fresh fruit, eggs, and whole grain breads are great choices as well. Eating breakfast will keep you full throughout the morning and prevent you from eating high sugary items in the vending machine or snack bar later in the morning. Eating a good quality breakfast also helps to avoid overeating at lunch.²
• Enjoy a piece of gum. Chewing gum can reduce your cravings. It also makes your breath fresh (and who doesn’t need that).
• Grab an apple, banana, or some other type of fruit. The sweetness of the fruit can help curb your craving for that 2 day old donut setting on the table. Adding nuts, seeds and dried fruits can also keep you satisfied throughout the day while giving you the benefit of fiber and nutrients.
• If you can’t completely go cold turkey on the sweet stuff, give in a little and enjoy a smaller equivalent. The smaller item will still allow you to enjoy what you want but without all the calories or extra sugar of the larger item.
• Plan ahead. By planning your meals and snacks you have a greater chance of success in reducing the overall amount of sugar in your diet.
• Drink water instead of fruit juice or soda pop. Most people do not get enough water throughout the day anyway. Water has numerous benefits including assisting with matabolism, regulating body temperature, detoxifying the body, and more. Fruit juices and soda pop have incredible amounts of sugar in them. For example 1 can of Coke contains 39 grams of sugar (1 gram shy of the daily recommended amount). A 20oz bottle contains 65 grams and a 2 liter bottle contains 108 grams of sugar (nearly 3 days worth).
• Limit or skip artificial sweeteners. Your results may vary but when I was drinking diet soda I still had cravings for high sugary snacks. As soon as I stopped drinking them my cravings for those foods diminished.
• Limit the amount of alcohol you drink. Excessive alcohol consumption can decrease the overall effectiveness that insulin has in moving sugar out of the blood stream. The resulting effect on the body is a high blood sugar level.
• Exercise, read a book, volunteer. I was a stress eater. M&Ms were my poison. It wasn’t until I started exercising that my stress levels went down and I was able to stop the endless snacking. If you are an emotional eater get up and move around. Exercise is good for you – or so they say³. Read a good book (we have a few) to take your mind off of what might be causing you stress. Volunteering can be rewarding and has the added benefit of keeping you from that bag of chocolate you have hidden in the cupboard.

It is important that you check with your physician before making changes to your diet or exercise routines. These tips along with using common sense when you eat and drink can help ease the destructive nature sugar has on your system, and your waistline. If you have issues with sweets (like I do) let me know what your favorite is and what you do to manage your cravings.

Health Neighborhood Selections

The sugar addict’s total recovery program by Kathleen DesMaisons

Diabetes A to Z : what you need to know about diabetes, simply put American Diabetes Association

From the Children’s Nonfiction Section

Exercising for Good Health by Shirley W. Gray

References

1. United States Department of Agriculture. ”Profiling Food Consumption in America.” 2002.

2. Health & Wellness Resource Center. ”Glycemic index foods at breakfast can control blood sugar throughout the day.“ NewsRx Health & Science.  April 22, 2012 p134.

3. Health & Wellness Resource Center. ”Exercise and weight control.” RelayClinical Education. February 2012.

Lose Weight & Keep it Off 613.25 LOS  Use hypnosis to lose weight with hypnotherapist, John Morgan.

Fat, Sick & Nearly Dead 613.26 FAT  Overweight, loaded up on steroids, and suffering from a debilitating autoimmune disease, Joe was at the end of his rope and the end of his hope. With doctors and conventional medicine unable to help, Joe traded in junk food and hit the road with a juicer and generator in tow, vowing only to drink fresh fruit and vegetable juice for 60 days. Across 3,000 miles, Joe had one goal in mind: to get off his pills and achieve a balanced lifestyle.

Bob Harper.  Total Body Transformation 613.7 BOB   Bob Harper presents two workouts for eliminating fat and increasing muscle mass.

Boomer Be Fit  613.7 BOO  From the producers of the award-winning television series, “Sit and Be Fit”, comes a new program, “Boomer Be Fit”, designed to help baby boomers age well, feel good and maintain their independence. “Boomer Strength” is the first in a series of programs focused on the “Seven Secrets to Aging Well”, featuring Personal Trainer Scott Totton and Host Gretchen Wilson. Scott’s passion for fitness and easy-going nature is paired with a straight forward approach to toning the body, making strength training both gratifying and fun.

Callanetics Evolution  613.7 CAL  Features three different types of muscle pulsing and body alignments to achieve fitness.   Never hear of Callenetics? Madonna and Gwenyth have…read about it here.

Transform Your Body with Brooke Burke  613.7 TRA   TV star, entrepreneur, author, and mother of four Brooke Burke will belp you strengthen and condition your muscles efficiently. Along with trainer Greg Joujon-Roche, Brooke targets three main muscle groups – the upper body, the core, and the lower body.

Yogini Workout 613.7 YOG  A workout that integrates power yoga, along with core-pilates & bootcamp-style energisers for the ultimate belly, buns & thighs exercise. (Yogini=yoga+martini? That’s my kind of workout!)

Pilates Weight Loss for Beginners 613.71 PIL  Pilates can transform your body in a way no gym equipment can match. This dynamic beginner’s workout is designed to maximize calorie burn while teaching you the basics of Pilates.

Fat Burning Hip-Hop Mix 613.715 FAT  Learn the hottest hip-hop moves and melt off the pounds. Pro trainer and choreographer Billy Blanks Jr. and his wife Sharon feature ten-minute workouts that burn mega fat and get viewers moving! Learn hip-hop basics spiced up with fresh funk, Bollywood flair, and hot samba. Then mix it up with all three styles for a high-energy dance challenge that kicks calories to the curb.

Stop Smoking Forever  613.85 STO  Use hypnosis to stop smoking with hypnotherapist, John Morgan.

Million Calorie March 616.398 MIL Gary Marino, fresh off a 150 pound weight loss, gathers a misfit road team and leads a “walking and talking crusade” up the eastern seaboard of the U.S. to help battle obesity.

Audism Unveiled  617.8 AUD  This powerful documentary uses real life experiences from Deaf people of varied social, racial, and educational backgrounds showing how audism does lasting and harmful damage.

More Business of Being Born  618.4 MOR  The sequel to The business of being born offers a practical look at birthing options as well as poignant celebrity birth stories. Includes the complete set of all four films.

All My Babies: A Midwife’s Own Story  618.45 ALL  Featuring Miss Mary Coley, an African-American midwife, as she worked with public health doctors and nurses to prepare for and do home deliveries of healthy babies among black families in rural Gainesville, Georgia in the 1950s; Palmour Street is a dramatized open-ended 25-minute discussion of family relations conducted with members of the Georgia Department of Public Health in Athens, Ga.

Learn more about Screen-Free Week to get ideas — and remember entertainment screens include television, video games, computers, hand-held devices –even Facebook for Iphone (which is my personal favorite entertainment screen!)

What would you miss most if you gave up entertainment screen media for 7 days? What would you do instead? Why do you think screen-free week is especially promoted for children and families?

An AMAZING line up of library events during SCREEN FREE WEEK

• Preschool Storytime in The Story Zone at the Topeka and Shawnee County Public Library
  (Ages 2-5) 10:00-10:30 AM, 5/1/2012 Tuesday, 5/2/2012 Wednesday, and 5/3/2012 Thursday
  Stories, songs and fingerplays that encourage a love of reading and develop early literacy skills.
• 4-H in the Library in The Story Zone at the Topeka and Shawnee County Public Library
  [6-11 years] 4:00-5:00 pm, 5/1/2012 Tuesday
  Have fun creating a variety of crafts and projects with Shawnee County 4-H as they bring youth and adults together to learn everyday skills with hands-on learning.
• Sing, Move and Learn in The Story Zone at the Topeka and Shawnee County Public Library
  [3-5 years and their families] 6:30 PM 7:30 PM, 5/2/2012 Wednesday
  Learn how to use music, movement and books to connect with your child and promote playful learning. cosponsored by Child Care Aware of Northeast and North Central Kansas. Registration required. Call 357-5171.
• Baby Bookworms Lingo Story Room 121 at the Topeka and Shawnee County Public Library
  [0-18 months] 9:30 AM 10:00 AM, 10:30 AM 11:00 AM, or 5:30 PM 6:00 PM, 5/3/2012 Thursday
  Entertaining our youngest readers with stories, songs and bounces. For information call 580-4565
• Zoo Animals Live in Marvin Auditorium 101B at the Topeka and Shawnee County Public Library
  [All ages] 3:45 PM 4:30 PM, 5/3/2012 Thursday
  Meet some of the Topeka Zoo animal residents up close as Rachel Kilian, Education Specialist, helps you separate animal fact from fiction
• El Dia de Los Ninos in Marvin Auditorium 101ABC at the Topeka and Shawnee County Public Library
  [all ages] 6:00 PM 7:30 PM, 5/4/2012 Friday
  Celebrate our multicultural heritage as renowned storytellers such as Rosie Cutrer weave traditional and new tales for you. Watch performances of a variety of traditional cultural dance. Stick around and join our community partners in making your own book, perhaps a mask, or a tasty ethnic snack!
• First Friday ArtWalk in the Alice C. Sabatini Gallery at the Topeka and Shawnee County Public Library
  [Adults and Families] 5:30 PM 8:30 PM, 5/4/2012 Friday
  A second chance to meet and mingle, and view Carol Ann Carter’s “Threadings: Body & Space” exhibit. Part of Topeka’s city-wide celebration of art. Make our gallery one of your stops on your ArtWork through Topeka!
• Kansas Wildlifer Challenge in The Story Zone 121C at the Topeka and Shawnee County Public Library
  [all ages] 10:00 AM 11:00 AM, 5/5/2012 Saturday
  Get started on a series of adventures. The WildLifer Challenge is a series of outdoor challenges geared toward getting you outdoors. Prove that you can master the WildLifer Challenge. Visit kansaswildlifer.com to register – you must complete 15 of the 20 challenges to win cool prizes. Sponsored by the Kansas Wildscape Foundation.
• World, Art and You in Perkins Room 201 at the Topeka and Shawnee County Public Library
  [Teens and Adults] 1:00 PM 3:00 PM, 5/5/2012 Saturday
  Participants will learn to observe and record through drawing what they see utilizing a variety of media – charcoal, pencil, oil pastels. This class is for Teens and Adults, Beginners, Free, supplies provided, Registration required. Call 580-4515
• Gaming for Adults in Marvin Auditorium 101BC at the Topeka and Shawnee County Public Library
  [18 and older] 2:00 PM 5:00 PM, 5/5/2012 Saturday
  If you love games and you need a new challenge, then join us on the first Saturday of each month as we play unusual board games. Bring your own, or play ours. This month, we’ll also offer war related video games on the Wii and Xbox 360.
• Free Comic Book Day YA David J’s Place
  [all ages] 2:00 PM 4:00 PM, 5/5/2012 Saturday
  You’re used to getting free stuff from the library, but this is different! Whether you’re an adult, a kid, a guy or gal, we have a free comic book for you! We’ll have crafts and other activities as well.
• Don’t forget to check out books from the library (we are open 78 hours during Screen Free Week) and read!

Screen-Free Week is a national movement which is locally supported by the Shawnee County Health Agency.

Besides visiting the library, what will YOU do to celebrate Screen Free Week? Share your ideas below and inspire other people to unplug for a week and turn on life!

Disclaimer: I’m not in charge of the emergency preparedness kit at my house.

I want to be a responsible adult, I do. But news headlines about tornadoes destroying towns terrify me, and when I start imagining my own home destroyed, my family missing or hurt…I get scared and sad, so much that I’d rather not think about it.

Unfortunately, that doesn’t do much to help my family be ready in case of an emergency or disaster.

I’m never going to be excited about severe weather, and maybe you aren’t either.

The good news is that we can use these Ready.gov checklists and other guidelines to get the “right stuff” ready to go, and then hope we never actually need it!

Download Basic Disaster Supplies Kit checklist and talk to your family about a Family Emergency Plan.

Watch a call to action from FEMA to learn how to become a Force of Nature in your community.

National Severe Weather Preparedness Week is April 22 to April 28. This initiative highlights the importance of planning and practicing how and where to take shelter before severe weather, such as tornadoes and severe thunderstorms, strike.

If severe weather intrigues you and you want to learn more, check out:

• Handbook to practical disaster preparedness for the family by Arthur T. Bradley
• Prepare for the worst, plan for the best: disaster preparedness and recovery for small businesses by Donna R. Childs
• Survival mom: how to prepare your family for everyday disasters and worst-case scenarios by Lisa  Bedford
• Extreme weather: a guide to surviving flash floods, tornadoes, hurricanes, heat waves, snowstorms, tsunamis, and other natural disasters by Bonnie Schneider
• Just in case: how to be self-sufficient when the unexpected happens by Kathy Harrison

Browse the Safety, Self-defense and Survival books in the Health Neighborhood in the  Adult West Wing at 613.862.

Do you love the excitement of a big storm or would you rather see blue skies? What have you done to prepare your own emergency supply kit?

 April 16th was National Healthcare Decisions Day — have you identified someone to speak for you when you can no longer speak for yourself?

Use the free 20 page Caring Conversations booklet to help have “The Talk” to make your healthcare wishes known and guide you, your family and your friends through the process of Advance Care Planning.

Where Can I Go For More Help?

Kansas State University has several publications related to Adult Development and Aging including the Durable Power of Attorney for Health Care, and  Living Wills Fact Sheets (with forms)

National Library of Medicine and the National Institutes of Health MedlinePlus www.nlm.nih.gov/medlineplus/advancedirectives.html

Elder Law Hotline – (800) 353-5337

Kansas Department on Aging – (800) 432-3535 – www.agingkansas.org

Kansas Health Ethics – (316) 684-1991 – www.kansashealthethics.org

Copies of Kansas State University’s Durable Power of Attorney for Health Care, and Living Wills Fact Sheets are available in the library’s Health Information Neighborhood.

When I was running track back then I thought the mile was an extremely long distance and very boring. Fast forward 26 years and my opinion has changed quite a bit. I am still not a good runner, but I really enjoy getting out and pounding the pavement. Am I older and wiser?… maybe. Lost some brain cells in the past 30 years?… more likely. After my heart attack in 2008 I began to run again at the YMCA. I started running/walking on the treadmill and started to push myself to go longer and faster. At that time I was still concerned that I was going to have another heart attack so I wore a heart rate monitor to track how I was doing. I remember the first time that I passed the mile mark jogging on the treadmill without stopping. I was absolutely thrilled with myself. I eventually made it to 2 miles, then 3, 4 and so on. I eventually quit the Y and started exercising at home. I began to run on the street which is an entirely new experience compared to the treadmill. I worked up slowly to longer distances, eventually eclipsing the 8 mile mark for a run. I have since run multiple 5Ks and one trail 5K, the Warrior Dash in Kansas City in 2011. I now average a 9 minute mile when I run. Not great but much better than what I ran in the 80′s.

What I like most about running is it gives me time to be with my thoughts. No interruptions. No mowing, dishes or laundry to do. They will be waiting for me when I get back. It’s just me, some tunes, fresh air, and the road beneath my feet. The other nice thing about running is that you don’t need a lot of equipment. Just a good pair of supportive shoes. If you want to begin running you should ease into it. By doing a blend of walking and jogging you can gradually prepare your body to handle the rigors of running longer distances. Make sure when you start out that you give yourself a chance to rest by not running every day. By giving your body time to recover you will be more successful in the long run (pun intended). Eventually you will be running 5Ks, 10Ks, marathons and ultra-marathons (50 miles or more). If you are a runner tell me below what you like most about it. We all have a story to share.

For more information about how to include running into your fitness plan check out some of these great books from the library:

The Complete Idiot’s Guide to Running

Kara Goucher’s running for women : from first steps to marathons

Born to run : a hidden tribe, superathletes, and the greatest race the world has never seen

If you have any medical or assistive equipment you want to give away, RCIL would be happy to collect it. All donated devices will be refurbished and given away to other Kansans needing them. There is demand for manual and power wheelchairs, hospital beds, scooters, shower chairs, transfer benches, vehicle lifts, communication devices, low vision aides, standers, reverse walkers, gate trainers, feeding seats, and support chairs.

RCIL is a local organization that is “committed to working with individuals, families and communities to promote independent living and individual choice to persons with disabilities.” Contact the Topeka RCIL office for any questions you may have about this fair or other services they offer at (785) 267-1717.

http://www.youtube.com/watch?v=kkps4XwvxK4

Watch this video from Mayo Clinic and sing along with the catchy and healthful chorus:

“You need to know your numbers

Don’t let them get too high

Blood pressure, lipids and BMI”

Get started knowing your numbers – check your blood pressure and BMI at the library’s Health Information Neighborhood, and enter our Know Your Numbers contest.

Blank entry forms, and the box to submit your entry for the drawing, are available in the Health Information Neighborhood across from the LifeClinic Health Station and the digital scale.

While knowing your numbers is important for YOU, the library doesn’t need to know if you have hypertension.

After you check your blood pressure and BMI and compare your numbers to the reference charts,  you only need to write your name and phone number on the entry form!

One lucky winner will be drawn from all entries submitted by April 21, 2012. to win a $10 gift certificate to the Millennium Café.

Racquetball is a game that is not only fun, but will also keep you in shape. If you play with any level of seriousness you can’t help but get a workout, because you’ll be running and changing directions continuously in an effort to chase down the ball. For those who aren’t familiar with racquetball, here is a link to the basic rules. To just give a brief synopsis of the rules, the basic idea is to hit the ball off the front wall so that your opponent can’t retrieve it before it bounces twice.  And since you’re playing in a high walled rectangle, you can use either of the side walls, or the back wall as leverage to get the ball to the front wall. This can result in some interesting strategy, and usually a serious workout!

Here in Topeka, you can find racquetball courts at the YMCA, Wood Valley Racquet Club, and the Hillcrest Community Center which is a part of the City of Topeka’s Parks and Recreation Services. Unfortunately, these facilities do all require a fee or membership to use, but the health benefits and enjoyment far outweigh the cost. And the need for equipment is fairly minimal. You will need a racket and goggles which both can be purchased for as low as $20 apiece, and a can of balls, which generally will run you a few bucks. Get those items, find a court, and you’re ready to play! If you don’t have a partner, most facilities can help to match you up with other members who play, while if you’re new to the sport many times there are classes or tutorials for beginners where you will play with others who are at the same skill level as you. Playing by yourself could also be an option.

Here are some books from our collection that pertain to racquetball. I encourage you to check them out and give racquetball a try!

Racquetball Fundamentals by Jim Winterton

Skills, Drills, and Strategies for Racquetball by David Walker

Photo Credit

Photo Credit

Photo Credit

Sharing stories was a big part of “The Waiting Room”. People told us about their struggles with disease, with depression, with family members who struggled. “The Waiting Room” had some very sad, very raw elements. I think, too, that it was also empowering. Knowing that you are not the only one facing a fear is reassuring. Reaching out to other people builds strength.

“Threading Body and Space” will also include elements that are about healing. Carol Ann Carter’s works use cloth as a metaphor for skin, tears and stitches as a metaphor for scars. As she sews, she layers cloth over other cloth, sometimes like bandages. Her intention is different than the collaborative artists of ”The Waiting Room”. Carter’s layers hide messages, hide objects and symbols. Her work might be more about healing in terms

of communication and relationships, rather than about facing a specific disease. And this is also very human.

Carol Ann Carter’s exhibit opens April 6, 2012, at the Alice C. Sabatini Gallery. She will be here for the First Friday Artwalk, 5:30 – 8:30 pm. She will give an artist’s talk Sunday, April 29, 2 – 3:30 pm in the Marvin Auditorium.