SUMMER 2026 Take time for you Simple self-care strategies to feel your best Keys to preventing cancer Advice from a CMH expert A heart journey From an uncertain rhythm to living strong again
2 VITALITY Summer 2026 A transformational moment for local health care Citizens Memorial Hospital was built on the belief that a community can accomplish extraordinary things when it works together. More than 40 years ago, local families, businesses and leaders stepped forward to help create a hospital that would care for them and their neighbors. CMH exists today because this community made it possible. Today, we stand at another defining moment. As Bolivar and the surrounding area continue to grow, CMH must grow with them. The Campaign for CMH is an opportunity for all of us to once again shape the future of local health care. This project is an investment in the next generation, ensuring that high-quality care remains close to home. I invite you to learn more about the campaign on page 4 and consider joining us. Your support, at any level, strengthens CMH and keeps our mission alive for decades to come. In this issue, on page 8, you’ll also meet Gary Parsons, who credits his CMH cardiologist with providing the exceptional, patient-centered care that sustained him until a heart transplant saved his life. His story is a powerful reminder of why strong local health care matters. You’ll also find practical guidance on protecting your health, including what to look for during skin checks and how to spot signs of melanoma on page 11. On page 12, oncologist Leo Shunyakov, M.D., shares insight into advanced cancer care available at the Carrie J. Babb Cancer Center. Thank you for your continued trust and support as we move into a new era of health care at CMH. Citizens Memorial Hospital Citizens Memorial Health Care Foundation 1500 N. Oakland Ave. Bolivar, MO 65613 417-326-6000 CEO/Executive Director Michael Calhoun Marketing Director Tamera Heitz-Peek Marketing Department Tessa Arnold Braden Rothdiener Katie Duncan Jennifer Stegner Charlotte Marsch Aaron Tallant Mission Providing compassionate care for all generations by leading physicians and an exceptional health care team. Vision Be the first choice for health care by delivering the safest, highest quality and best experience for the communities we serve. Values I am Safe, Engaged, Respectful, Valued and Empowered. Together, we make a difference by serving others. For permission to reprint any portion of this magazine, call 417-328-7245. If you wish to be removed from the mailing list, please email theitz@citizensmemorial.com or call 417-328-7245. VITALITY is published as a community service for the friends and patrons of CITIZENS MEMORIAL HOSPITAL. Information in VITALITY comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. Models may be used in photos and illustrations. 2026 © Coffey Communications, Inc. All rights reserved. Citizens Memorial Hospital complies with applicable federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability or sex. CMH has arranged for language assistance services free of charge. Call 417-326-6000. (Spanish) ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 417-326-6000. (Chinese) 417-326-6000. We’d love to hear from you on social media facebook.com/citizensmemorial x.com/cmhbolivar instagram.com/cmhbolivar linkedin.com/company/citizens-memorial-healthcare Michael Calhoun, CEO/Executive Director Citizens Memorial Hospital and the Citizens Memorial Health Care Foundation
citizensmemorial.com 3 Justin Bryant receives Patient Safety Award During Patient Safety Awareness Week in March, Citizens Memorial Hospital recognized Justin Bryant for his dedication to patient and staff safety. Bryant received three of the 12 nominations submitted for the CMH Patient Safety Award. As supervisor of the CMH Plant Facilities team, Bryant helps ensure that critical systems, such as electricity, plumbing and HVAC, are functioning safely for patient care. Colleagues say he consistently goes above and beyond, conducting safety checks, responding to power outages and water line issues, and helping maintain safety around construction areas for the new tower. “Justin not only puts patient and resident safety first, but he communicates that priority as he coordinates work across departments,” one nominator shares. Bryant’s recognition highlights how patient safety at CMH is supported by employees across every department. Through initiatives like leadership safety huddles, safety champions and departmental safety goals, CMH continues working toward its goal of zero preventable harm. “Our vision and values emphasize serving others,” Bryant says. “That’s something my mom always taught me—to serve.” For more information, visit cmhbolivar.info/bryant-safety. Local organizations receive more than $290,000 in ToRCH grants The Polk County ToRCH Leadership Board has awarded $290,000 in grants to eight community partners to address social needs in the county. This is the second round of funding through Citizens Memorial Hospital’s participation in Missouri HealthNet’s fiveyear Transformation of Rural Community Health (ToRCH) pilot project. The first round, awarded in January 2025, totaled more than $194,000. The local ToRCH Leadership Board reviewed applications and selected recipients based on the potential impact of projects in advancing ToRCH goals. The board includes representatives from the hospital, primary care, behavioral health, public health and community organizations, especially those supporting seniors and children. “These grants will help our community partners meet real needs in Polk County,” says Jenna Hicks, director of quality and population health at CMH. “By supporting local projects, we can improve access to care, strengthen prevention efforts and make lasting improvements in health. This work reflects ToRCH’s goal of building healthier communities through strong local partnerships.” For a list of grant recipients, go to cmhbolivar.info/3Q09Swd. CMH Chief Executive Officer Michael Calhoun, right, presents the 2026 Patient Safety Award to Justin Bryant, director of plant facilities at CMH.
4 VITALITY Summer 2026 A warm welcome, served daily All-new CMH cafeteria, coffee shop and gift shop open to the public New public dining and retail spaces bring a spirit of hospitality to Citizens Memorial Hospital, reflecting CMH’s commitment to creating a welcoming experience. Scott Kirchhoff, administrative director of hospitality, says: “It really does have an atmosphere of welcoming people in—not just people who aren’t feeling well or seeking medical attention, but also community members wanting to spend some time with their families or come in and enjoy a meal with us.” CMH cafeteria hours Open 6 a.m. to 7:30 p.m. daily ● Breakfast: 6:30 to 9 a.m. ● Lunch: 11 a.m. to 1:30 p.m. ● Dinner: 6 to 7:30 p.m. Sunday lunch buffet: 11 a.m. to 2 p.m. The deli and grill are open most of the day. Daily specials are served in the à la carte line during breakfast, lunch and dinner hours. DJBean Coffee Bar at CMH Monday through Friday: 6 a.m. to 8 p.m. Saturday and Sunday: 7:30 a.m. to 3 p.m. The DJBean Coffee Bar serves coffee, tea, smoothies, specialty coffee drinks and snacks. Make a donation Online: cmhbolivar .info/campaign Mail (Write “Capital Campaign” in the memo line): Citizens Memorial Health Care Foundation Community Relations and Development 1500 N. Oakland Ave. Bolivar, MO 65613
citizensmemorial.com 5 Community support drives CMH’s growth When voters approved the creation of the Citizens Memorial Hospital District in 1978, the vision of a hospital in Bolivar was only beginning. Over the next four years, community partners contributed $550,000 toward the $6.9 million needed to build and equip the new facility. Their commitment made it possible for CMH to open its doors on Sept. 28, 1982. That spirit of partnership has guided CMH ever since. The hospital has expanded multiple times over the past four decades, always with the goal of meeting the community’s growing needs. Now, as leaders look ahead to the next 40 years, they recognize the importance of continuing to evolve. The Campaign for CMH offers community members a chance to invest in that future. The hospital expansion and renovation project represents a $100 million investment in the local community. More than $5 million has already been raised toward the $12 million cost for furnishings, equipment and advanced technology. “These gifts represent people who believe deeply in the mission of CMH,” says Jerald Andrews, campaign adviser. The expansion includes new patient care areas for the Emergency Department, Intensive Care Unit, Medical Surgical Unit and The Birth Place. It also includes a new cafeteria, DJBean Coffee Bar and the Gift Garden gift shop. Renovations happening now will expand surgical capabilities. “This is a transformational project that will help us meet the needs of our community for the next generation,” says Michael Calhoun, CEO and executive director. “Bolivar and the surrounding area are growing, and it’s important that we grow with them.” Calhoun emphasizes that every contribution toward this expansion and renovation project matters. “It connects people to our mission and our story,” he says. “We want people to look back and say, ‘I helped make this possible.’” Gift Garden gift shop hours Monday through Friday: 9 a.m. to 4 p.m. Second and fourth Sundays: 11 a.m. to 2 p.m. The CMH Auxiliary operates the Gift Garden, a gift shop that stocks a variety of gifts, snacks and essentials, as well as fresh floral arrangements. All proceeds from the Gift Garden fund special projects at CMH. For information about the Gift Garden, contact Shantelle Posten, director of volunteer services, at 417-328-6432 or shantelle.posten@citizensmemorial.com. Learn more about the Campaign Jerald Andrews, campaign adviser Call: 417-839-9805 Email: jerald.andrews@citizensmemorial.com
6 VITALITY Summer 2026 6 simple steps to avoid mosquito bites Warmer weather is a great time to enjoy the outdoors— but it’s also mosquito breeding season. To help guard against bites from one of nature’s most persistent pests, try these timely tips from the U.S. Environmental Protection Agency and other experts. While not everyone who’s bitten by an infected mosquito gets sick, the best way to avoid disease is to not get bitten. You can lower your risk for bites by adding a few simple steps to your warm-weather routine: 1Use insect repellent. Ingredients that offer moderate, lasting protection include DEET, picaridin, IR3535 and lemon eucalyptus oil. 2 Remove standing water. Empty buckets, toys, tires, potted plant trays and other items where water (and mosquito eggs) gather. Birdbaths, wading pools, fountains and rain barrels should be changed weekly. 3 Cover up with the right clothes. Wear lightcolored socks, hats, long-sleeved shirts and long pants, especially near standing water or in humid, shady areas like woods. 4 Consider permethrin-treated items. Buy permethrin-treated clothing, or use this pesticide to treat clothes and outdoor gear like tents and hiking boots. 5 Wield some wind power. Use a porch fan while relaxing or a rechargeable neck fan while hiking, since mosquitoes can’t fly very well in gusty air. 6 Repair screens. To keep mosquitoes out of the house, check for small holes or tears in screens that mosquitoes can easily slip through. Managing mosquito bites Try as you might, you may not be able to avoid getting a mosquito bite or two. A mosquito’s saliva may cause skin reactions. To help reduce itching, try a paste made of water and baking soda or apply ice to the bite. Use antihistamines or topical steroids for ongoing itching. Additional sources: American Academy of Allergy, Asthma & Immunology; Centers for Disease Control and Prevention; National Pesticide Information Center
citizensmemorial.com 7 Self-care strategies for mental and emotional wellness Self-care is all over social media, but the concept is often misunderstood. You may think it means taking luxurious bubble baths or getting pampered at the spa. Sure, these can be part of your self-care routine. But at its core, self-care—the regular steps you take to nurture your mental and emotional health—is so much more than that. Regular self-care helps you boost your mental and emotional well-being. You can tailor your routine to meet your needs, preferences and time constraints while still reaping the benefits. Not sure where to start? These strategies can help. Try a few—or more. Get quality sleep. Try for seven or more hours each night. Say “ahhh.” Deep breathing exercises or yoga can help you unwind. Eat mood-boosting foods. Make sure your diet includes things like nuts; dark, leafy greens; beans; fresh fruits and vegetables; and fatty fish. Exercise daily. Aim for 30 minutes. Journal. Write down your emotions without judging them. Spend time with your pet. Their unconditional love can raise the feel-good chemicals in your brain. Get back to nature. It’s a tried-and-true way to feel better. See a friend. Face-to-face contact helps you feel less alone. Check in with yourself. Pause, take a deep breath and become aware of all your feelings, emotions and physical senses. Give therapy a try. It can help you learn to cope with and accept your emotions and heal from painful experiences. Sources: American Psychological Association; HelpGuide; Substance Abuse and Mental Health Services Administration Expert in psychiatric disorders Psychiatrist Boguslaw Gluszak, M.D., specializes in the evaluation and treatment of psychiatric disorders, including mood disorders, behavioral issues, memory deficits, panic disorders, bipolar disorder, attention-deficit/hyperactivity disorder, major depression, anger issues and geriatric wellness. He sees patients 6 and older. To make an appointment, call Southside Medical Center at 417-326-7814. If your mental health is at an all-time low and you’re in crisis, help is available. Call or text the 988 Suicide & Crisis Lifeline at 988, or chat at 988lifeline.org.
8 VITALITY Summer 2026 When the heart can’t keep up A local man’s journey through AFib and heart failure Gary Parsons didn’t feel sick. He just felt worn out. The fatigue came slowly. Then the shortness of breath. Over time, everyday tasks became harder, even though he stayed active and busy. What Parsons didn’t know was that his heart rhythm condition was quietly causing serious damage. For years, Parsons lived with atrial fibrillation, also called AFib, a common heart rhythm problem that can become dangerous if left untreated. Treating an uncertain rhythm Parsons’ heart journey began in 2010 when he was diagnosed with AFib. At the time, he was active, preaching several times a week and traveling often with his wife, Bonita, for ministry work. “I just didn’t have any energy,” Parsons says. “I was short of breath and felt foggy. I didn’t feel sick—I just felt worn out.” Over the next decade, Parsons underwent three cardiac ablations and extensive treatment, including a nine-hour procedure at the Cleveland Heart Institute. His cardiologist at the CMH Heart Institute Clinic, John Best, M.D., managed Parsons’ care for years, adjusting treatment whenever symptoms returned. Difficult decisions In late 2024, Parsons’ condition declined. He had no strength, struggled to breathe and couldn’t lie flat to sleep. When Parsons went in expecting another treatment adjustment, Dr. Best delivered difficult but lifesaving news. “He told me, ‘Gary, I’ve taken you as far as I can take you. You either need a heart transplant or you need to go home and get your house in order,’” Parsons says. “That honesty saved my life.” Dr. Best referred Parsons to Barnes-Jewish Hospital in St. Louis, and soon Parsons was on his way there. Our cardiology team at the CMH Heart Institute Clinic is here to help you protect your heart health long before a crisis occurs—and to provide advanced, lifesaving treatment when it’s needed most. If you or someone you love has concerns about heart health, reach out to our cardiology specialists. Take the step that could change—or even save—a life. Call 417-328-6040 to schedule an appointment with a heart care specialist. Be an organ donor Find information about becoming an organ, eye and tissue donor at donatelife.net. Experts in heart care
citizensmemorial.com 9 What is atrial fibrillation? Atrial fibrillation, or AFib, is a condition that causes an irregular heartbeat. AFib is sometimes called a “silent” condition. Its symptoms can be mild and easy to mistake for stress, aging or being out of shape. The Centers for Disease Control and Prevention lists these common AFib symptoms and risk factors: Symptoms ● Irregular heartbeat. ● Heart palpitations. ● Feeling light-headed. ● Chest pain. ● Extreme tiredness. ● Shortness of breath. Risk factors ● Older age. ● High blood pressure. ● Obesity. ● Diabetes. ● Heart failure. ● Thyroid problems. ● Chronic kidney disease. ● Heavy alcohol use. ● Smoking. AFib is often diagnosed with an electrocardiogram or a heart rhythm monitor. AFib can be managed with medication, healthy lifestyle changes and surgery. AFib can also increase the risk of stroke. AFib doesn’t always cause pain, but it can quietly damage your heart. If you have ongoing fatigue, shortness of breath, dizziness or heart fluttering, schedule a checkup and talk to your health care provider. Fighting for life Parsons was admitted on Dec. 16, 2024, at age 73, turning 74 while hospitalized. Initially, he was told he was too old for a heart transplant and was encouraged to consider a mechanical heart device instead. Parsons pushed back. “I told them, ‘Look at this body. This body is perfect. Everything works in this body. I just blew an engine,’” Parsons says. Two surgeons who saw Parsons that day agreed, and they fought for him before the 12-member transplant approval board. While waiting, Parsons was kept alive on a portable external heart machine and instructed to walk as much as possible. He walked daily, determined to show he could handle a transplant. After two donor matches fell through, Parsons finally received the call on Feb. 1, 2025. Parsons’ heart transplant was completed in the early hours of Feb. 2, 2025, using a 55-year-old donor heart. Recovery was difficult. Parsons faced setbacks, exhaustion and moments when he wanted to give up. Nurses and physicians encouraged him through every low point. By midFebruary, Parsons turned a corner. He was recovering faster than expected and was discharged less than a month after his heart transplant. Saved by an organ donor Now 75, Parsons says he feels better than he has in years. Parsons is alive today because someone checked “yes” to organ donation. “Because he said he would be a donor, he gave me his heart when he lost his life,” Parsons says. “Now I am strong. I think about that a lot.” Before his transplant, Parsons was not registered as a donor, but now, he too has checked “yes.” Parsons also gives credit to Dr. Best, whose honesty and decisiveness set everything in motion, and to the transplant team at Barnes-Jewish Hospital, who fought for him despite his age. “If Dr. Best hadn’t told me the truth that day, I wouldn’t be here,” he says. John F. Best, M.D., FACP, FACC, FSCAI Dishang Bhavsar, M.D., FACC, FSCAI David J. Lemons, D.O., FSCAI Haris Riaz, M.D., FACC, FSCAI Brandon Barnes, FNP-C Jared Martin, FNP-BC
10 VITALITY Summer 2026 ROTATOR CUFF TEARS A real pain in the shoulder How and why tears happen You can tear your rotator cuff suddenly in an accident—like if you lift something too heavy or fall and land heavily on your outstretched arm. “People who repeat the same shoulder motion again and again, without proper mechanics, are more likely to develop a rotator cuff tear,” says Craig Morris, M.D., a board certified and fellowship-trained orthopedic and sports medicine physician with the CMH Orthopedic & Spine Center. “However, most rotator cuff tears develop slowly over time as the shoulder wears down with age. They are especially common in adults who are middle-aged or older.” Signs to watch for Rotator cuff tears that happen suddenly can cause intense pain. Tears that occur slowly over time can become progressively more painful. You may have a tear if you experience symptoms like these: ● Pain at rest and at night, especially if you’re lying on the injured shoulder. ● Pain when lifting and lowering your arm. ● Weakness when lifting or rotating your arm. ● A crackling sensation when you move your shoulder in certain ways. If you suspect a rotator cuff tear, see your primary care provider or visit the CMH Orthopedic & Spine Center Walk-In Clinic. It’s open Monday through Friday at 1155 W. Parkview St., Suite D, in Bolivar. Many tears can be effectively treated with nonsurgical methods, such as: ● Rest. ● Avoidance of certain activities. ● Nonsteroidal anti-inflammatory pain medication. ● Physical therapy. ● Steroid injections. If nonsurgical treatment doesn’t work, your provider may recommend surgery to fix the tear. Additional sources: American Academy of Orthopaedic Surgeons; UpToDate The next time you reach up to brush your hair or grab something on a high shelf, say a silent thank-you to your rotator cuff. This hardworking part of your shoulder makes it possible for you to lift and rotate your arm. It consists of four muscles that join together as tendons. Sometimes these tendons can fray and cause a partial or complete tear of the rotator cuff. Call the CMH Orthopedic & Spine Center at 417-777-2663 to make an appointment.
citizensmemorial.com 11 Could it be melanoma? How to recognize this skin cancer Many of us may not be too keen on taking an up-close-and-personal look at our own bodies, but there’s a very good reason to do just that: It’s one of the best ways to discover melanoma, the most deadly form of skin cancer. Though less common than other skin cancers, melanoma can spread to other parts of the body if not caught early. It can even be fatal if diagnosed at a late stage. But if found before it has had a chance to grow, melanoma is very treatable. How to spot melanoma Melanoma can look different on different people. Oftentimes it’s mistaken for a mole, freckle or age spot, so knowing the difference is important. To help recognize this type of skin cancer, doctors have come up with some simple guidelines called the ABCDEs of melanoma. See the infographic for details. Get to know your skin Here are six simple steps to check your body for melanoma: 1. In a full-length mirror, look over the front and back of your body, raising your arms to check your sides. 2. Closely examine your forearms, underarms and palms. 3. Check in between your toes and the soles of your feet. 4. Use a hand-held mirror to help you see the back of your neck and scalp. 5. Part your hair to get a closer look at the skin on your head. 6. Lastly, use the hand-held mirror to check your back and buttocks. And remember, while self-examination can help detect melanoma, it’s important to see your health care provider if you have any spots that you think might be melanoma. The earlier melanoma is found and treated, the better. Sources: American Academy of Dermatology; American Cancer Society Take charge of your skin health today Your skin tells a story. When something changes, it deserves the attention of a specialist. Our board certified dermatologists are leaders in the prevention, detection and treatment of melanoma, offering advanced care backed by compassion and expertise. If you’ve noticed a new spot or a changing mole, or you simply haven’t had a skin check in a while, now is the time to act. Give yourself the peace of mind you deserve. Call the CMH Dermatology Clinic at 417-328-4500 to schedule a skin cancer screening with one of our board certified dermatologists. THE ABCDEs of melanoma Melanoma is the most deadly form of skin cancer. These ABCDEs can help you tell if you should see a doctor about a mole or spot. Even one of these signs is a reason to see a doctor right away. Half of the mole or spot is unlike the other half. It has an irregular or undefined border. The color changes from one area to another. The mole or spot is larger than a pencil eraser. (Can be smaller.) It looks different from others on your body or is changing. ASYMMETRY BORDER COLOR DIAMETER EVOLVING Source: American Academy of Dermatology Murphy Mastin, M.D. Brett Neill, M.D.
12 VITALITY Summer 2026 Oncology care and cancer prevention Cancer care continues to evolve, but prevention and early detection remain just as important as ever. We asked Leo Shunyakov, M.D., board certified medical oncologist and hematologist at the CMH Oncology Clinic in the Carrie J. Babb Cancer Center, to answer three common questions patients often have. QWhat are the most important lifestyle choices people can make to reduce their cancer risk? A: While not all cancers are preventable, there are several steps people can take to lower their risk. Maintaining a healthy weight, staying physically active and eating a balanced diet are key. We encourage limiting red or processed meats, reducing ultraprocessed foods, and increasing fiber intake through fruits, vegetables, whole grains and legumes. Limiting alcohol consumption and avoiding tobacco in any form are additional ways to reduce risk. These everyday habits can make a meaningful difference over time. QWhy are routine cancer screenings so important? A: Screenings are one of our best tools for detecting cancer early, often before symptoms appear. When cancer is found in its early stages, it is typically more treatable and outcomes are significantly better. Screenings like mammograms, colonoscopies and low-dose CT lung cancer screenings for highrisk patients can even help prevent cancer by identifying and removing precancerous changes. Staying up-to-date with recommended screenings based on your age, risk factors and family history is one of the most proactive steps you can take for your health. ASK THE EXPERT
citizensmemorial.com 13 Cancer Support Groups meet on last Friday of the month Location: Oncology Support Office at the CMH Tremain Family Hospitality House, 1705 N. Oakland Ave., Bolivar. For more information, call Julie Hicks at 417-328-7055. CMH Women’s Support Group 11 a.m. to noon the last Friday of each month (except July and December) Designed for women affected by cancer or blood disorders—whether you are facing a diagnosis yourself or supporting someone you love. Connect with other women in a safe, supportive environment to share stories, gain strength and find encouragement together. CMH Cancer Survivors Gathering Support Group 10 to 11 a.m. the last Friday of each month (except July and December) Offers a welcoming space for survivors, family members and caregivers to connect, share experiences and find encouragement. Join others who understand the journey, and find support through every stage of cancer care. Penelope Harris, M.D.— medical oncologist/ hematologist Leo Shunyakov, M.D.— medical oncologist/ hematologist Bethany Martin, NP-C Bailey Shunyakov, FNP-C, AOCNP Gina Viser, FNP-C Meet our providers Claudia PerezTamayo, M.D., FACR, FACRO— radiation oncologist with Central Care Cancer Center QWhat advancements in cancer treatment are you most excited about right now? A: One of the most promising areas in cancer care is immunotherapy. Bispecific T-cell engagers (bispecifics) enable the body’s own immune system to target tumor cells with unprecedented efficacy and precision. In research performed to date, bispecifics have shown significant promise in improving cancer outcomes, particularly for hematologic cancers such as lymphomas, multiple myeloma and leukemias. These results highlight the potential of bispecifics to treat other cancers with similar mechanisms, in addition to solid tumors. For example, there have been recent successful clinical trials in patients with prostate cancer and gastric cancer and ongoing clinical trials in breast, lung and other cancers. Our cancer center team has accumulated extensive experience with treating multiple types of tumors over the past several years. Patients travel to us from almost 100 miles to receive cutting-edge therapy, including bispecifics.
14 VITALITY Summer 2026 Stay strong as you age If you want to do what you can to support healthy aging, make sure you’re getting your exercise— including regular strength training. It’s never too late to start. Why strength training matters Strength training—also called resistance exercise—helps keep your body healthy and strong. That’s important as you age, since muscle mass naturally declines as you get older. When you are stronger, it’s easier to safely move around, climb stairs and perform other tasks, like carrying groceries. “Strength training is one of the most powerful tools we have to maintain independence as we age,” says Zadesha Gordon, M.D., a geriatrician with Bolivar Family Care Center. “Even small, consistent efforts can improve balance, mobility and confidence in daily life.” Adding strength training to the mix For greater overall benefits, you’ll want to incorporate strength training into a well-rounded exercise program that includes aerobic exercises (like brisk walking) and exercises that boost your balance (like standing on one leg). And you can do strength training without joining a gym. Here’s how: Use your own body weight for resistance. Try pushups, pullups, situps, planks, squats and lunges. Use resistance bands. Resistance bands are stretchy, often elastic bands that create tension and resistant pressure when you pull on them. Resistance bands work much like lifting free weights to strengthen your muscles. Lift weights. Use handheld dumbbells or a weight machine. Try balancing exercises. Certain poses can improve your strength and balance at the same time. Getting started Talk to your provider, especially if you haven’t been active in a while or if you have a health condition. Do strength exercises two to three times a week. Aim to do at least one full set of each exercise. A set is eight to 12 repetitions, or reps, of an activity— for instance, one situp is one rep. Start slowly. Use lighter weights and do fewer reps at first. Work on different muscle groups, including your chest, arms, legs and shoulders. Sources: American College of Sports Medicine; American Council on Exercise; Centers for Disease Control and Prevention; National Institute on Aging Free memberships at the CMH Senior Fitness Center While you can do strength training at home, there’s something special about having a place where you feel supported, encouraged and surrounded by people who share your goals. The CMH Senior Fitness Center offers free memberships for adults 55 and older who live in Polk and surrounding counties. It’s a welcoming space designed to help you build strength, improve your health and stay connected. Take the next step toward healthier aging Learn more at cmhbolivar.info/SeniorFitness. You can also visit the center at 1840 W. Broadway St., Bolivar, or call 417-777-7171.
citizensmemorial.com 15 Seared romaine and chicken Caesar salad Directions ● For marinade, place olive oil, lemon juice, garlic, oregano, salt and pepper in small bowl and stir to combine. Place chicken in large, resealable plastic bag. Pour marinade over chicken. Remove air from bag and seal. Place in refrigerator and allow chicken to marinate for a minimum of 1 hour or as long as overnight. ● To sear chicken, heat 1 teaspoon of oil in large nonstick skillet over medium heat. Cook chicken until cooked through and golden on the outside, 3 to 4 minutes per side. (Adjust cook time for thicker pieces.) Remove to a plate and cover lightly with aluminum foil. ● Brush remaining 2 teaspoons of oil over both sides of each romaine heart. Sprinkle with salt and pepper. ● In the same large nonstick skillet, cook two romaine halves over medium heat until lightly charred, 1 to 2 minutes per side. Transfer to large serving platter. Repeat with remaining romaine. Arrange chicken, tomatoes and cucumber around charred romaine. Drizzle dressing over lettuce and serve with lemon wedges and Parmesan cheese, if desired. If you’re looking for other protein options, try salmon or chickpeas. Other vegetable options include avocado, bell peppers and red onion. Nutrition information Serving size: ¼ of recipe. Amount per serving: 240 calories, 13g total fat (1.5g saturated fat, 0g trans fat), 70mg cholesterol, 4g carbohydrates, 27g protein, 1g dietary fiber, 390mg sodium. Source: American Institute for Cancer Research Makes 4 servings. Ingredients Chicken marinade: 1 tablespoon extra-virgin olive oil 1 tablespoon lemon juice 1 garlic clove, minced ½ teaspoon dried oregano ¼ teaspoon kosher salt A few pinches black pepper 1 pound chicken tenders Salad: 3 teaspoons extra-virgin olive oil, divided 2 romaine hearts, sliced in half lengthwise A few generous pinches kosher salt and ground black pepper 4 small tomatoes, each cut into 4 wedges 1 cup thinly sliced English cucumber (about ½ English cucumber) 1 tablespoon Caesar salad dressing 4 lemon wedges, optional ¼ cup grated Parmesan cheese, optional Brandon Barnes, FNP-C Cardiology Nurse Practitioner C MH Heart Institute Clinic Education: Master’s degree in family nurse practitioner studies, Cox College, Springfield, Missouri Credentials: Certified by the American Academy of Nurse Practitioners Appointments: 417-328-6040 Welcometo our new providers! See more new providers on the next page. Remember: Chicken needs to be cooked to an internal temperature of at least 165 degrees.
Nonprofit Org. U.S. Postage PAID Walla Walla, WA Permit No. 44 Citizens Memorial Hospital District 1500 N. Oakland Ave. Bolivar, MO 65613 Welcome to our new providers! Ellie Duckworth, PA-C Family Medicine Physician Assistant C MH Walk-In Clinic Education: Master’s degree in physician assistant studies, Missouri State University, Springfield, Missouri Credentials: Certified by the National Commission on Certification of Physician Assistants Information: 417-777-4800 Brett Neill, M.D. Dermatologist C MH Dermatology Clinic Medical school: University of Missouri School of Medicine, Columbia, Missouri Residency: University of Kansas, Kansas City, Kansas Fellowships: Procedural dermatology at Oregon Health & Science University; Mohs micrographic and reconstructive surgery at Epiphany Dermatology Skin Cancer Institute, Dallas Credentials: Certified by the American Board of Dermatology with a subcertification in Mohs Dermatologic Surgery Appointments: 417-328-4500 Vickie Pence, PA-C Emergency Medicine Physician Assistant CMH Emergency Department Education: Master’s degree in physician assistant studies, Kirksville College of Osteopathic Medicine, Kirksville, Missouri Credentials: Certified by the National Commission on Certification of Physician Assistants Information: 417-326-6000 Angel Seufert, PMHNP-BC Psychiatric mental health nurse practitioner B olivar Family Care Center and Humansville Family Medical Center Education: Master’s degree in psychiatric mental health nurse practitioner studies, Herzing University, Kenosha, Wisconsin Credentials: Board certified by the American Nurses Credentialing Center Appointments: 417-326-6021 (Bolivar) or 417-754-2223 (Humansville) Need a checkup? Visit citizensmemorial.com to find a doctor, location information and more! Is it melanoma? Spot the signs of this deadly skin cancer— and know what to do. See page 11. —Continued from page 15
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