Environment by American Indian and Alaska Native Living

VOLUME 10, ISSUE 2

GRIEVE:

Like a Jumping Spider pg. 10

TIMING IS EVERYTHING:

When Do You Want Your Fuel Tank Filled? pg. 14

RECIPES:

Eating To Thrive

ial Iss

pg. 20

NCAI NATIVE HEALTH

GRADUATE FELLOWS PAGE 30

ENVIRONMENT

Letter from the Editor Our surroundings are vital to the quality of our lives. Many folks are employed at dreary desks (or homes, thanks to COVID-19); others work in harsh outdoor environments. Making as pleasing an atmosphere as possible can bring joy to your daily life. Simple things such as walking outside during a work break can brighten spirits and re-energize you. Even having green plants or a vase of flowers on your desk can bring a feeling of calm to our chaotic world. The Creator gave us five senses to enjoy many pleasurable things: waterfalls, woods; laughter, lemonade; sweet and salty; and more. Although our environment is not always our choice, we can take simple steps to enjoy the bounty from the Creator each day, making our environment and ourselves a little bit healthier and happier. Find a perfect place in your garden to gaze at the stars each night for a few minutes, or sit in your rocking chair, close your eyes, and purposely be thankful for your blessings at the beginning or end of each day.

Volume 10, Issue 2 American Indian & Alaska Native LivingTM magazine is a biannual publication whose content is designed to enhance the health and wholeness of the indigenous populations of North America. It is published by the Native Ministries Department of the Oklahoma Conference of Seventh-day Adventists in collaboration with the Assembly of First Nations and the National Congress of American Indians.

EXECUTIVE PUBLISHER Robert Burnette

Assistant to the President, Oklahoma Conference of Seventh-day Adventists

EDITOR Caroline A. Fisher, M.A. SENIOR EDITORS Jim Landelius, M.A.

Director, Native Ministries Oklahoma Conference of Seventh-day Adventists

David DeRose, M.D.

This issue is packed with ideas to improve your environment whether you are stressed, blessed or somewhere in between. We offer tips from CREATION Life to improve your lifestyle. We remember those who serve our country to preserve the freedoms we enjoy, written by a veteran himself (Cherokee). And for anyone who has had to say goodbye to someone precious to them, Karen Nicola has helpful advice for grieving in a healthy way.

Medical Consultant

HEALTH CONSULTANT Joni Bokovoy, Dr.P.H. CULTURAL EDITOR Jay ganeñˀdo∙doñˀ Meacham LAYOUT / DESIGN Julie Burks

My hope is that you will find or create the environment that the Creator intends for each of you.

Caroline A. Fisher Caroline A. Fisher, M.A.

COPY EDITOR Joan Rupe

WEBMASTER Stephen Carlile

American Indian LivingTM, Volume 10, Issue 2 PUBLISHED BI-ANNUALLY BY Oklahoma Native Ministries Department of the Oklahoma Conference of Seventh-day Adventists P.O. Box 32098, Oklahoma City, OK 73123 405.721.6110 www.okadventist.org

Copyright and trademarks for American Indian LivingTM magazine and radio belong to River Birch, Inc., and may not be reprinted or used in any portion without the express written consent from the board of River Birch, Inc. www.aianl.org

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contentsvolume10issue2 4

10 10 GRIEVE LIKE A JUMPING SPIDER

20 RECIPES: EATING TO THRIVE

12 PRAYER FOR ACTIVE

30 NCAI 2020 NATIVE GRADUATE

BY: MARVIN MATHEWS, M.DIV., LMFT

BY: NCAI

BY: KAREN NICOLA, M.A. GRIEF EDUCATOR AND COACH.

DUTY MEN & WOMEN

14 TIMING IS EVERYTHING:

WHEN DO YOU WANT YOUR FUEL TANK FILLED? BY: DR. GEORGE E. GUTHRIE

BY: CHEF EDWIN CABRERA, SHERRI FLYNT, AND ERICA HECHLER

HEALTH FELLOWS

35 EXERCISING DURING A PANDEMIC BY CAROLINE A. FISHER, M.A.

38 NCAI EVENTS

on the cover 4

ENVIRONMENT

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Health | Environment

ENVIRONMENT EXCERPT FROM CREATION LIFE

Environment is what lies outside of us, either immediately or in our world at large. Yet it all, to some degree, affects what’s inside of us because what’s outside comes inside through our skin, mouths, and minds.

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Health | Environment

ll our senses – sight, smell, sound, touch, and taste – can influence our mood and health. Recent research demonstrates not only the importance of our larger environment (air and water quality) but also our immediate environment (light, sound, aroma, and touch) to our overall health.

Home Work

For starters, make your home an oasis, a “fertile” or “green” spot in contrast to the harshness of the world at large. Create a place that you, your family, and guests will be blessed – a place that nurtures and restores everyone who enters. Your home reflects you. Your home should make you feel good; it should recharge and revive all who enter. It should be a place of comfort, peace, and love.

Sight

Our eyes see a wealth of information every day. This input can help to heal and promote our well-being, or be detrimental to us. The smiles of loved ones and friends – these can all bring healing. We see pictures or photographs that bring back good memories of special times. We see gifts of love that warm our hearts. We see nature through our windows, or the sun shining brightly or giving a warm glow at sunset. Or the enjoyable interaction with a cat, dog, or bird can evoke warm emotions. We can also bring some A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Environment

Enjoy the Blessings OF THE NATURAL WORLD TODAY.

Sunlight – Enjoy a walk in the sunshine, or relax in the sun; open the drapes and let the sunshine in for a cleansing lift. Fresh Air – Get physical activity in the fresh air; go outside and take 10 deep breaths while relaxing; open the windows where appropriate to circulate fresh air; increase productivity, schedule a walking brainstorming session or any other type of meeting outside. Water – Enjoy a relaxing bubble bath with scented candles, enjoy a refreshing hot and cold shower – then rest for a boost in your immune system. Visit a waterfall and enjoy its refreshing beauty.

of the natural world into our homes and reap benefits from plants, flowers, and fountains. When we look through our windows or go into our yards, our bodies, minds, and souls are nurtured by nature.

Organization and Clutter

Other things in our environment can either be a help or a challenge. Organization, cleanliness, and order all promote peace and health. Clutter, messes, and a lack of organization in our home can serve as stressors, or may even be a symptom of stress. Clutter costs! For example, surveys indicate that people with cluttered desks and offices are less likely to get promoted. Clutter also promotes disorder and stress in our minds, resulting in less time and energy for other tasks. Think about it, even five minutes a day dealing with clutter adds up to over thirty hours a year of wasted time. Clutter can also result in safety hazards, such as tripping over items on the ground; it can create mold growth in damp, moist areas, and lead to dust buildup in unclean areas. It can be hazardous to children who might get grab something in the clutter that is dangerous. Sometimes clutter can hurt relationships or cause hard feelings among those who

Natural Remedies – Try using simple environmental or healing activities when treating a common ailment before turning to a drug. Fresh air, sunshine, and water can all be healing forces in our lives. Animals – Take time to watch your fish, pet your cat, take your dog for a walk, or see wild animals at a zoo.

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resent dealing with the messes others make. Clutter can impact our social lives, too, which is important to our well-being. We might feel that the house is not clean enough to have loved ones over and, therefore, we miss out on the enrichment that socializing with those we love brings. Clutter can contribute to depression and bad behavior. Clutter and disorganization drain energy. Take a moment to notice how you feel next time you walk into a room that is disorganized and messy, and then notice how you feel when you walk into a room that is neat, clean, and inviting.

The Medium Sends a Message

The media in our homes impacts us in a powerful way, whether we realize it or not. The TV is often on many hours a day. Take a moment to consider the images it feeds our brains. Are they positive and health promoting? Research showed that after watching just a few minutes of the news, participants said they felt more anxious and sad which subsequently led to greater fear and personal worries. Typically the news is about crime, wars, and other negative things. TV viewing can also leave us non-responsive and inactive, adding to weight gain problems. Also consider the movies, video games, magazines, and

Health | Environment books in your environment. Are they filled with images that you want to model and become? This is important because the old adage, “By beholding we become changed” is true. Behavioral and cognitive studies have linked exposure to violent media with aggressive behavior. Violent video games show increased activity in areas of the brain linked to aggression and decreased responses in regions that contribute to self-control.

Natural Beauty

Nature has a wonderful effect on the mind. Experiencing nature, whether through passive observance or active participation, is an important component of psychological wellbeing, says University of Michigan researcher Rachel Kaplan. Another University of Michigan researcher, Stephen Kaplan, states that the pressures of modern life contribute to the experience of mental fatigue, which can lead to less tolerance, less effectiveness, and poorer health. By providing deeply needed restorative experiences, natural settings can play a central role in reducing these devastating effects. If stressed, gaze upon the beauties of nature. Studies find that simply viewing a garden or other natural vistas can quickly reduce blood pressure and pulse rate and increase the brain activity that uplifts our mood.

Feasting your eyes on nature is beneficial in a variety of settings. The average anxiety level of individuals working in a building with plants was found to be lower than that of individuals working without plants. Research also shows that sunlight penetration has a significant effect on job satisfaction and adds to general wellbeing. Having a view of natural elements helped to buffer an employee’s intention to quit his or her job. Sunlight penetration was also found to increase feelings of relaxation. Results of previous studies suggest that emotional states, such as those characterized by relaxation, promote and facilitate activities requiring intense concentration. The natural world can be motivating. One study reported a dramatic increase in student performance and retail sales when undergraduate school rooms and the campus store were exposed to abundant daylight. Other research showed improved science and other standardized test scores, reduced discipline and classroom management problems, increased engagement and enthusiasm for learning, and greater pride and ownership in accomplishments. Research also indicates that the “greener” a child’s play area, the less severe his or her attention deficit symptoms.

Take in the beauty and healing power of nature. Through a window, on a walk with the love of your life, your children, friends, or the dog, enjoy nature during a meeting outdoors, or when sitting outside talking with friends. The soothing colors, fresh air, and sunshine of nature will make you feel better.

Always be aware of your environment. Is it too dark, hot, cold, noisy, etc.? Even the small things can enhance or detract from your health and well-being. Know yourself. Take time to learn what things in the environment lift you up or depress you.

Reduce, reuse, and recycle. Remember, small changes make big impacts!

Choose to be energy efficient. Buy “green power,” install fluorescent bulbs, adjust the thermostat, and when buying a new appliance, buy an energy-efficient one.

Buy with the environment and your health and well-being in mind. Buy organic. Buy recycled items that are recyclable or gently used, and buy local produce.

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Health | Environment

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Health | Environment Natural Remedies

Nature has powerful healing effects. Researchers documented that patients with a view of trees outside their hospital window had shorter hospital stays, fewer negative evaluative comments from nurses in their charts, and took fewer analgesic medications than patients who had undergone the same operation but had a view of a brick wall outside their window. Having windows reduced the need for health care services. A prospective study of pain medication use was conducted in eighty-nine patients undergoing elective cervical and lumbar spinal surgery who were housed on either the “bright” or “dim” side of the same hospital unit. Patients staying on the bright side of the hospital unit were exposed to an average of 46% higher-intensity sunlight. Patients exposed to an increased intensity of sunlight perceived less stress, marginally less pain, took 22% less analgesic medication per hour, and had 21% lower pain medication costs. “At discharge, patients on the bright side reported significantly less stress and a marginal decrease in pain than the patients on the dim side.” In the inner city, residents of buildings with more landscaping get to know their neighbors better, socialize with them more, have stronger feelings of community, and feel safer and better adjusted than residents who live in buildings with little or no vegetation. Landscaping also reduced reports of property crime and violent crime in public housing developments. Another study found that the levels of aggression and violence were significantly lower in areas near nature. Residents are able to cope better with the demands of living in poverty; they feel more hopeful about the future, better able to manage their most important problems, and find greater satisfaction with the

neighborhood when nature plays a significant role in their environment. The enjoyable scenery and the presence of hills are also associated with increased physical activity. Older people who are blessed to live near green opeCaron spaces tend to live longer.

POWER TIPS: HOW TO IMPROVE YOUR ENVIRONMENT

Think about everything you do in light of how it impacts your environment and yourself. Ask – is this action or product

Organize your home and life so that it is free of clutter, which promotes renewed energy and fulfillment. Bring the blessings of nature into your home through plants, photos, paintings, and windows that showcase the beauty of nature. • Hearing – Make the words spoken and sounds heard health promoting. May words of love be spoken in compassionate tones. May peacepromoting music and sounds surround you. • Smell – Have flowers or other objects that release pleasant fragrances. Sometimes just burning a scented candle creates a positive atmosphere. However subtle, the impact can be beneficial. • Touch – Appropriate, loving touch can increase your well-being.

NATURAL AIR CLEANERS FOR YOUR HOME

healthy for me, my children, home, yard, community, and for my world? Make your home an oasis by surrounding yourself with things that nurture your sight, hearing, smell, touch, and taste in a positive manner. • Sight – Make the sights in and around your home appealing and peaceful.

Chemicals such as formaldehyde, benzene, and carbon monoxide are harmful. The good news is that plants can thrive on them while also removing them from the air. Plants that top the clean-air list include peace lily, bamboo palm, English ivy, mums, and gerbera daisies, all of which are both easy to find and easy to care for, so even if you don’t have a green thumb, you can still have a green home or office. A number of plants appear helpful in removing specific gases or chemical smells, absorbing odors or indoor air pollution. They include: spider plant, aloe vera, Chinese evergreen, elephant ear philodendron, peace lily, mother-in-law’s tongue, golden pothos, ficus, English ivy, bamboo palm, gerbera daisy, dieffenbachia, Janet Craig (corn plant), pot mums, mass cane, azaleas, and banana.

Adapted from CREATION Life (AdventHealth Press, 2014). Used with permission. A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Grieve

Grieve

LIKE A JUMPING SPIDER BY KAREN NICOLA, M.A., GRIEF EDUCATOR AND COACH

id you know that the jumping spider (Salticidae) can teach us about healthy grief? This unique spider has eight eyes with the capacity to see almost 360 degrees around itself. This is one of the few spiders that does not build a web. Instead, the Jumping Spider hunts its prey then jumps to capture it. With its extraordinary vision, it can take in its environment and quickly adjust to the best position for its goal ~ to capture its next meal. 1 What can a grieving person learn from this fascinating little creature of nature? Possibly, we need to pause in our pain and take in a 360° view. Look at a larger picture than what is our current experience. Maybe we need to hear stories of how others lived through their grief that made them better from it. Maybe we need to see that we can grieve in hope of authentic restoration for our pain and grief. In the larger picture of life, we are born, we live, we die. Loss seems to be happening at an ever-increasing rate of intensity; loss of jobs, physical contact, freedom to travel, health, friendships, and the death of pets and people who are precious to us. Add to this the years of collective loss of trust, lands, and culture, and the American Indian faces layers of losses that can interfere with grieving well. Healthy grieving is not easy. It may be the most difficult journey in life. Depending on how we interact with it will determine if it strengthens us or leaves us less than before the loss. “You don’t get to go around or above your grief. You must go through it. And while you are going through it, you must express it [if] you are to reconcile yourself to it.” 3 However, the American Indian way of knowing nature allows for grievers a better opportunity to understand that the natural world is a perfect environment to foster healing for sad, wounded, and broken hearts. As the Jumping Spider has already demonstrated a useful perspective in grief, there are endless ways for nature to assist us in moving forward in grief with confidence. Often when we grieve, our ability to see beyond our loss, pain and sorrow can create an emotional atmosphere of darkness, heaviness, and even despair. Common, but unhealthy ways of dealing with this atmosphere of grief is to numb our emotions through drugs, alcohol, or other harmful behaviors. Our ability to see a way through the pain and our limited understanding of how to grieve in healthy ways, keeps many people stuck in emotional distress that promotes the cycle of abuses. Being in nature is the Creator’s healing environment for broken hearted people. Whether you walk through the park, hike in the woods, fish along a

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Health | Grieve “The tragedy of life is not death but what we let die inside of us while we live.”2

stream, or simply lay on the grass, grieving bodies and hearts will respond positively. Being in nature brings peace, offers illustrations of hope and healing, provides another focus and rest from the sorrow, and helps reverse depression. 4 When I am in nature, I can hear my own heart better, physically, emotionally, and spiritually. I can release negative thoughts and energy as I walk and even talk out loud. I can pray and weep. The physical movement along with permitting my emotions an opportunity for expression are powerful healthy grief processes. Being in nature is free. There are no risks. Step into nature with your pain and let the relief begin. “What is life? It is the flash of a firefly in the night. It is the breath of a buffalo in the wintertime. It is the little shadow which runs across the grass and loses itself in the sunset.” 5 This insight by Crowfoot, a Blackfoot Chief, reveals not only the temporariness of life, it also captures how nature reveals the deep truths of life. If the things of nature demonstrate how fleeting life is, possibly it can assure us that our grief, also, will not last forever. One of the best environments to take my grief is into the heart and mind of the Creator. I understand this is an action of faith and some might be reluctant to explore the safety and healing that the God of creation has to offer. Just for a moment, consider that the love you are capable of giving and receiving has its source in the Creator God. This source of love stays with us even in our grief. That love is strong enough for all our grief experiences. It is strong enough for our anger, our sadness, our despair, our regrets, and shame. This love is the healing power our broken hearts need. The oceans are full of life and healing. The salty waves wash beaches clean of the things that stink. Likewise, forgiveness washes away our regrets and shame that haunts our days and nights. We can immerse ourselves in the sea of forgiveness and know it will clean away the heaviness of regrets and resentment in our grief. What other ways do you think of the ocean as being an example of how your grief can be supported and healed? Among many amazing things about the human brain is that we can think, imagine, and dream of better days. While this is difficult to do when our hearts and minds are heavy with grief, little by little as we spend time in nature we can begin to hope in a better day. Nearly every grieving person has the capacity to step into nature’s healing environment to seek solace, comfort, and hope. By embracing faith in our Creator of Love and giving permission for our bodies to enjoy His restoration in nature, we can find ourselves choosing an environment for healthy grief. Like the jumping spider, we can give ourselves a 360-dgree view of our loss or losses and take the steps to interact with our grief in ways that will strengthen us rather than leaving us emotionally, spiritually, and physically weak. Where is your grief leading you? Or are you leading your grief? Keep your big picture view to let it focus on your opportunities to embrace nature as one of your healthy grief options so you can live more fully.

https://www.livescience.com/48442-jumping-spider-brain-science.html http://www.think-aboutit.com/native-american-quotes/ 3 Dr. Alan Wolfelt 4 https://www.health.harvard.edu/mind-and-mood 5 https://www.firstpeople.us/FP-Html-Wisdom/Crowfoot.html 1 2

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Health | Service

PRAYER FOR OUR ACTIVE DUTY

Native American Men and Women BY MARVIN MATHEWS, (CHEROKEE) M.DIV., LMFT

ur Great God, Father and Creator of all things, may Your perfect ways be established in Earth. May You abundantly supply the needs of our Native American service men and women and their families. Forgive them for their mistakes. May they follow in all Thy right paths. We appreciate the North American native men and women who are putting their lives on the line to protect our nation and the wonderful freedoms we enjoy. We thank our Creator for making this great land available for us and our families to enjoy. We pray that the eternal truths and wise laws and counsel of our Creator will guide our brave men and women and their children and extended family members. We pray that these will guide them to success, joy, and peace. In the midst of their responsibilities and busy schedules, may they have time for adequate rest, an important key to maintaining health of body, mind and spirit.

May each of us be helpful and an encouragement to our Native American service men and women and their families. It just does not seem right that while they are putting themselves in harmâ&#x20AC;&#x2122;s way to protect our free society, as well as to bless other nations, that they would lose their own families and those that they care about the most in this world due to the stress and separation associated with deployments, and the misunderstandings that often result. Conversely, not knowing how to deal with the stressors of life makes it difficult to get the kind of rejuvenating rest each of us needs. May they understand that there are three very important areas of life, success in which is essential to their success, happiness, and being able to experience true rest. Number one is our relationships with our Creator, our families, friends, co-workers up and down the chain of command, and the relationships in the community in which we live. Number two is our work, our career,

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and other life goals, our education; and our ability to provide well for those we love the most, those to whom we are the closest, and those who depend on us. Number three is loss issues â&#x20AC;&#x201C; not only our own losses, but losses sustained by family members, friends, colleagues, co-workers, and mentors. Losses can occur in any of the three important areas of life and can include loss of health, work, finances, special people; on our own part, or sustained by those who are very close to us and important to us. Often in this life we have traditions, customs, and practices that actually obscure the profound meaning of the great principles of life. Let us remember that these principles are brought forth in the Word of God. May the great Creator God help us sort this out so as to bring blessings, true rest and abundant living to all of us. And may this prayer abound to HIS glory and honor.

NATIVE • • • • • • • • • • • •

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HEALTH

DIABETES HEALTHY WEIGHT TOBACCO ALCOHOLISM HEART DISEASE CANCER SUICIDE DOMESTIC VIOLENCE ORAL HEALTH SEXUALITY & YOUR HEALTH BEHAVIORAL ADDICTIONS BALANCE OF LIFE

PROGRAMS ARE HOSTED BY GINA GUIBOCHE AND EDWARD DUNN

NATIVE New HEALTH is an innovative series of health programs designed for

Native people by Native people. This series addresses a number of health topics of special concern to Native People: diabetes, heart disease, cancer, depression, suicide, tobacco, alcoholism, drug abuse and more. Each episode has been designed to generate discussion, and to assist the viewer in making positive lifestyle choices.

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Health | Nutrition

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Health | Nutrition

Timing is Everything: WHEN DO YOU WANT YOUR FUEL TANK FILLED? DR. GEORGE E. GUTHRIE

ally was both motivated and disciplined in returning her weight to her goal. She was 50+ pounds over what she considered her ideal weight and age was beginning to catch up with her. Fifty-two years may not sound old to you, but it did to Sally. Sally listened to me speak several times about the benefits of a wholefood, plant-based eating pattern and decided to adopt it for her own health. She had tried multiple other diets with varying success and the weight always seemed to return with a vengeance when she reached her goal and quit the diet. She had read of the success of others with whole-food, plant-based eating and embraced it wholeheartedly. She was comfortable with the plant-based cooking, and even her family was enjoying the new dishes. But around this time, she found her weight had plateaued. She tried exercising more but it didn’t break the impasse. She came to me with the question, “What’s wrong? Why can’t I get my weight down any further?” She admitted to feeling much healthier than before, and she had plenty of energy. She was even enjoying her new wardrobe but wanted to bring her weight down a little further.

The Importance of Meal Timing

Physiological changes and activities in our bodies happen at different times, and it makes sense that the time of day we put food into this system affects how that food is assimilated. Through the years, I’ve collected evidence that may be helpful to you as you think about your own health and making the transition to a healthier eating pattern. One of the rules I follow and recommend to my patients is “breakfast like a king, lunch like a prince, and supper like a pauper.” Let’s look at how this rule may help you get healthier and maximize the benefits of a whole-food, plant-based lifestyle.

Breakfast Like a King, Lunch Like a Prince, and Supper Like a Pauper

One of the first things to recognize is that the body responds differently to calories in the morning and in the evening. In the morning, cortisol goes up, which has an antagonistic effect against insulin, so it may slow how

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Health | Nutrition

quickly the calories are taken in. During the day, we’re more likely to be moving, so calories taken in the morning are more likely to be burned, whereas calories taken in the evening, especially near bedtime, are more likely to be stored. If you have a big meal right before going to bed, your stomach doesn’t get complete rest, and neither do you. Your body is still trying to run all the normal processes that accompany digestion, and that may cause some stress on the body. Your sleep will not be as good as it might be if you didn’t have a full stomach. Beyond that, the calories you eat late in the day are less likely to be burned; they’ll end up in storage. The body quickly and more easily stores fat calories, but it would rather burn off carbohydrate calories. Much of that extra fat in our bodies is there because our body didn’t need it for the day’s activities and stored it for later use. This is a great physiologic tool for times of famine but in times of excess it can lead to obesity. Dr. Halberg demonstrated this principle in the laboratory. , In his metabolic ward, people who were being studied had to do exactly what the investigator wanted them to do. The researchers tried to keep all the participants’ activities synchronized: the subjects slept at the same time, ate at the same time, and exercised at the same time. For this meal-timing study, half of the participants were randomly assigned to eat a 2,000-calorie meal once a day, at the beginning of the day. The others were assigned to eat a 2,000-calorie meal at the end of the day. After a couple of weeks, they switched. Those who had the large meal in the morning, started eating it at night, and vice versa. Dr. Halberg measured the participants’ weight and the changes that occurred in their physiology. When the individuals ate the 2,000 calories in the morning they lost weight, and when they ate the 2,000 calories in the evening, most did not. Only two individuals lost weight on the evening meal, but they lost quite a bit more when they were eating their meals in the morning.

It appeared that the morning food was more likely to be burned along with some of the stored calories because the subjects tended to exercise and be more active during the day. Hence the weight loss.

When Do You Want Your Fuel Tank Filled?

As you think about meal timing and the best time to eat most of your calories, consider this: If you were traveling somewhere by plane, when would you want the plane to be fueled—before takeoff or after landing? If you’re flying to Honolulu, should the plane be fueled before or after the trip? It makes more sense to have fuel in the plane when you’re flying, right? So it is with fueling our bodies. Fueling at the beginning of the day is much better than fueling right before going to bed. And there are significant benefits—more restful sleep, weight loss, and more energy throughout the day. Even GERD (gastroesophageal reflux disease) tends to get better.

Do You Really Need to Eat Three Meals a Day?

Most people think, “If I don’t have food in my stomach at night, I get hungry and irritable.” That’s generally because the body is expecting food, so it pours out insulin in expectation, and the blood sugar drops too low. Because we are not used to this feeling, we tend to eat before our bodies really need more food. Many of us eat breakfast and then have a midmorning snack. Maybe the breakfast is half a doughnut and some coffee. Halfway through the morning, we drink another cup of coffee because we feel tired, and maybe we eat the other half of that doughnut, too. Lunchtime comes, and it’s time for a sandwich and some soda. A coworker brought in homemade cookies, so that’s our midafternoon snack. After all this, we may be hungry by suppertime, but it is very likely that our breakfast hasn’t completely

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Health | Nutrition

digested. The stomach never had a chance to really catch up. So we eat dinner and go to bed with a full stomach, and the next morning, there’s still food in the stomach because the digestion process never caught up. This is one of the reasons so many people have acid reflux at night and need to take the “purple pill.” It is also a likely reason why some people say they are not hungry in the morning. People go for months and years without ever truly having an empty stomach. The calories are always coming in. Indeed, some evidence indicates that this may be one of the causes of diabetes, obesity, metabolic syndrome, heart attacks, strokes, hypertension, and all that accompanies these conditions. Looking at it from this standpoint, you can see that it makes sense to adjust your meal timing and have a lighter evening meal that will be easily (and quickly) digested. It may seem like a challenge when you first try it, but your body will get used to this new way of eating. Eating more in the morning and less in the evening can result in many improvements. One thing that happens is that our bodies enter the fasting state. Let’s look at the benefits that intermittent fasting produces.

Intermittent Fasting

The word fasting conjures up a variety of ideas. You may have heard of juice fasts, where people only take juices. There are religious fasts such as Ramadan, where Muslims don’t eat during the day but eat in the evening or before the sun comes up. Other people fast during prayer sessions or for other religious purposes. Some people eat less, eat only certain foods, or don’t eat at all while fasting. Fasting means different things to different people and can serve various purposes. But, from a physiologic standpoint, fasting refers to a state that the body reaches when the energy it needs to function is being pulled from storage and not from food sources coming immediately from the stomach or intestines. It takes eight to 12 hours after the last meal for the body to switch over to this fasting state. The main hormone that manages this fasting state is insulin. When we are eating and absorbing food, our insulin levels rise. When insulin goes back down, energy is then taken more from stores of carbohydrates, fat, and even protein if it lasts very long. The liver starts to release glucose (sugar) for the body and brain to use. The whole body switches over to using energy from storage. Normally, the first meal of the day is called “break-fast.” Since most do not eat during the nighttime, the body is most likely to switch over to the lowinsulin fasting state while the individual is sleeping. When the night fast is broken (breakfast) and calories enter the stomach, insulin is released, which signals the liver to stop releasing the A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Nutrition

Don’t dig your grave with your own knife and fork. ~ English Proverb

carbohydrate energy that it was making for brain and body during the night.

Weight Loss and Intermittent Fasting

If there is a famine and the body is in starvation mode, fasting is likely bad because it is burning up even the body structure. But fasting is good if you are trying to lose weight because it causes your body to use energy from storage. When your body is geared up to change fat into glucose energy, it will be most efficient in getting those extra pounds off. And that includes the loss of the liver fat thought to be part of the cause of metabolic syndrome and type 2 diabetes. If you’re trying to lose weight, take it up a notch and skip the light supper, too. People who eat like this will reach the fasting state between 10 and 11 p.m. and spend the whole night burning calories from storage. The benefits of this extended fast are many and go beyond weight loss. Many of us with sedentary lifestyles would benefit from eating only two meals a day: our first meal around eight o’clock in the morning and the second around two or three o’clock in the afternoon. Healthwise, we’ll do better with this approach.

Ketosis and Intermittent Fasting

In the fasting state, the body starts releasing sugar, but the liver also starts breaking down fat from the tissues into ketones. This process is called ketosis. Science is starting to reveal a lot about ketosis. Because of all the news about the benefits of ketosis,

patients often tell me they want to reach ketosis and are doing it by eating lots of fat and protein. While that will work, research shows that these foods increase the risk of cancer and heart disease. Intermittent fasting is a much healthier way to get the desired results. Besides, living in ketosis is a lot like starvation and is generally not pleasant because it tends to make people feel sick and fatigued. I think we were designed to have ketosis at night, while we are asleep.

Other Benefits of Intermittent Fasting

Being in a fasting state has numerous benefits. Some evidence indicates that it helps to protect against Alzheimer’s disease , and reverse liver insulin resistance, which can be therapeutic in people with metabolic syndrome and type 2 diabetes. Even people who suffer from acid reflux find relief through intermittent fasting.

Aging, Longevity, and Intermittent Fasting

Longevity studies have shown that if you want to live a long time, the most effective practice you can do is restrict the number of calories you consume. Time in the fasting state helps to increase the cells’ efficiency, and this creates an environment where the body is not having to work hard to process excess calories, which also means there are fewer free radicals to manage. Free radicals are the biggest contributor to aging. In the presence of many calories, more than 10 times as many free radicals are produced, which may cause damage to proteins, fats,

or DNA, and sometimes cells die. This is when excess calories begin to affect longevity, and this is why we do better when we’re calorically restricted.

About Grazing and Snacking

Scientists, lay people, and coaches continue to promote grazing or snacking throughout the day. The science behind this idea comes from the 1950s and 1960s, when people discovered that if they ate a little bit all day long, their metabolic rate went up, which meant that they were burning more calories as heat. Recently, this increase in the metabolic rate has been called into question. In a metabolic ward laboratory, everything is controlled, and overweight people will lose weight when snacking on healthy, lowcalorie foods like carrots and celery. But in the real world, no one is handing out carrot sticks, and people tend to snack on foods that are more calorically dense. They eat more often during the day while increasing the number of calories they consume. Grazing in this way overwhelms the body’s ability to burn all those extra calories. Overall, the healthiest lifestyle seems to be mostly plant-based, mostly whole plants, and mostly eating two meals a day. Those who do heavy physical exercise or work during the day should likely have an evening meal. But the rest of us with fairly sedentary jobs don’t need it. If you absolutely must have an evening meal, then make it smaller of easily digestible food like fruit so that you can get rid of it during the night and have some restful, intermittent fasting time.

Excerpted from Eat Plants Feel Whole: Harness the Healing Power of Plants and Transform Your Health by Dr. George E. Guthrie (Orlando: AdventHealth Press). Used by permission. Available from the publisher at AdventHealthPress.com

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Health | Nutrition

1 Sofıa Moran-Ramos et al., “The Suprachiasmatic Nucleus Drives Day-Night Variations in Postprandial Triglyceride Uptake into Skeletal Muscle and Brown Adipose Tissue,” Experimental Physiology (Nov. 7, 2017): 1–12, https://doi.org/10.1113/ EP086026. 2 E. Hirsh, F. Halberg, and F. C. Goetz, “Body Weight Change During 1 Week on a Single Daily 2000-Calorie Meal Consumed as Breakfast (B) or Dinner (D),” Chronobiologia 2, no. 1 (1975): 31–32. 3 H. Jacobs, M. Thompson, and E. Halberg, “Relative Body Weight Loss or Limited Free-Choice Meal Consumed as Breakfast Rather Than as Dinner,” Chronobiologia 2, no. 1 (1975): 33. 4 Olga Carlson et al., “Impact of Reduced Meal Frequency Without Caloric Restriction on Glucose Regulation in Healthy, Normal Weight Middle-Aged Men and Women,” Metabolism 56, no. 12 (Dec. 2007): 1729–1734. 5 Hana Kahleova et al., “Eating Two Larger Meals a Day (Breakfast and Lunch) Is More Effective Than Six Smaller Meals in a Reduced-Energy Regimen for Patients with Type 2 Diabetes: A Randomised Crossover Study,” Diabetologia 57, no. 8 (May 2014): 1552–60, https://www.doi.org/10.1007/s00125014-3253-5. 6 Dale E. Bredesen, “Reversal of Cognitive Decline: A Novel Therapeutic Program,” Aging 6, no. 9 (Sept. 2014). 7 S. T. Henderson, J. L. Vogel et al., “Study of the Ketogenic Agent AC-1202 in Mild to Moderate Alzheimer’s Disease: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial,” Nutritional Metabolism 6 (2009): 31. 8 A. Wajngot, V. Chandramouli et al., “Quantitative Contributions of Gluconeogenesis to Glucose Production During Fasting in Type 2 Diabetes Mellitus,” Metabolism 50, no. 1 (2001): 47–52. 9 R. Mardhiyah et al., “The Effects of Ramadhan Fasting on Clinical Symptoms in Patients with Gastroesophageal Reflux Disease,” Acta Medica Indonesiana 48, no. 3 (July 2016): 169–174. 10 K. Merker et al., “Proteolysis, Caloric Restriction and Aging,” Mechanisms of Aging and Development 122, no. 7 (May 31, 2001): 595–615. 11 Ibid. 12 Gustavo Barja, “The Mitochondrial Free Radical Theory of Aging,” Progress in Molecular and Translational Science 127 (2014): 1–27, https://doi.org/10.1016/B978-0-12-3946256.00001-5. 13 Angelica Quatela et al., “The Energy Content and Composition of Meals Consumed After an Overnight Fast and Their Effects on Diet Induced Thermogenesis: A Systematic Review, MetaAnalyses and Meta-Regressions,” Nutrients 8, no. 11 (2016): 670, https://doi.org/10.3390/nu8110670. 14 Milan Piya et al., “Meal Size and Frequency Influences Metabolic Endotoxaemia and Inflammatory Risk but Has No Effect on Diet Induced Thermogenesis in Either Lean or Obese Subjects,” Endocrine Abstracts 34 (2014): 226. A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Recipes Eating to thrive means cooking tasty food that is also nutritious! Traditional foods are some of the healthiest foods. Cooking with our families strengthens our traditional ways while providing the best nourishment to help prevent chronic conditions. The following recipes use earth's bounty to create part of a delicious meal.

REC

IPE ONE

Cumin and Chipotle SPICED POTATOES

A tasty variation of the old standby, home fries. Adding ground cumin and sassy chipotle pepper to sautéed potatoes (small red or waxy Idaho potatoes work best) brings out a great flavor and adds a golden color to the dish. And the richly nutritious potatoes get an added boost from the proven health benefits of cumin, shown to be a good source of iron and an aid to digestion. Rinsing and draining the cut potatoes very well before cooking removes the surface starch and makes for a nice browning in the pan, and be patient—the less you disturb the cooking, the richer the flavor will be. PREP INSTRUCTIONS: Yield: 6 (3/4 cup) servings Prep Time: 5 minutes RECIPE INGREDIENTS: ½ teaspoon olive oil ½ cup yellow onion, diced ½ cup red bell pepper, diced ½ cup green bell pepper, diced ½ teaspoon granulated garlic

Cooking Time: 7 minutes Total Time: 12 minutes

¼ teaspoon ground chipotle pepper ½ teaspoon ground cumin ¼ teaspoon kosher salt 4 cups cooked potatoes, chopped

INSTRUCTIONS: • Follow the prep technique next to each ingredient. • In a skillet sauté the onions, peppers, and spices in olive oil. Fold in the cooked potatoes, adding water while sautéing to keep them hot

CREATED BY Chef Edwin Cabrera Copyright © AdventHealth Press Excerpted from Simply Healthy: The Art of Eating Well, Diabetes Edition by Chef Edwin Cabrera, Sherri Flynt, MPH, RD, LDN, and Erica Hechler, MS, RD, CDE (Orlando: AdventHealth Press, 2019). Used by permission. Available from the publisher at AdventHealthPress.com.

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Health | Recipes

CATEGORY TAGS:

gluten-free high fiber high protein low calorie low carbohydrate / low sugar low cholesterol low fat / low saturated fat low sodium vegan vegetarian whole food plant based whole grain cholesterol-free diabetes-friendly peanut-free tree-nut free whole food plant based

NUTRITIONAL DATA: calories

90.10

fat

1.27g

sat fat

0.18g

cholesterol

0mg

sodium

97.80mg

carbohydrates fiber

17.32g 1.87g

sugars

1.38g

protein

2.67g

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Recipes

CIPE TWO

Moroccan Spiced PUMPKIN SOUP

Cinnamon, allspice, coriander, pepper. The exotic flavors of Morocco, so highly prized that they have been used as currency and impelled Europe’s exploration of the entire world. The fact that they all have well-documented health benefits is an added bonus. The subtle flavor of allspice is an ideal match for fresh pumpkin and brings out the sweetness and richness. Ground coriander adds an earthy, nutty flavor—if you’re not fond of the taste, substitute cumin and a touch of ground fennel seed.

PREP INSTRUCTIONS: Yield: 8 (1 cup) servings Prep Time: 10 minutes

Cooking Time: 25 minutes Total Time: 35 minutes

RECIPE INGREDIENTS: 1 ½ teaspoons canola oil 2 ½ cups yellow onion, diced 1/8 teaspoon cinnamon 1/16 teaspoon or a pinch of ground allspice 1/8 teaspoon ground cayenne pepper

1/8 teaspoon black ground pepper ¼ teaspoon ground coriander 4 cups fresh pumpkin, peeled, clean and diced 3 cups low sodium vegetable broth ¼ cup 1% milk

INSTRUCTIONS: • Follow the prep technique next to each ingredient. • In a stock pot, sauté onions in oil until translucent. Add the spices and diced pumpkin, and sauté to extract their aroma. Cook over medium heat until pumpkin is tender, add the milk and turn off heat. Purée soup and turn heat back on, cook for five more minutes. Remove from heat and serve CREATED BY Chef Edwin Cabrera Copyright © AdventHealth Press

Excerpted from Simply Healthy: The Art of Eating Well, Diabetes Edition by Chef Edwin Cabrera, Sherri Flynt, MPH, RD, LDN, and Erica Hechler, MS, RD, CDE (Orlando: AdventHealth Press, 2019). Used by permission. Available from the publisher at AdventHealthPress.com.

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Recipes

CATEGORY TAGS:

NUTRITIONAL DATA: calories

54.03

fat

1.07g

sat fat

0.17g

cholesterol sodium

0.38mg 58.48mg

carbohydrates 1 fiber

0.43g 1.58g

sugars

4.86g

protein

1.78g

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Recipes CIPE THREE E R

Pineapple

NON-FAT YOGURT SMOOTHIE The original island word for pineapple means “beautiful fruit” and indeed it is. While far more nutritious in its fresh, raw form, frozen pineapple still has great low-fat, high-vitamin C food value. Fun tip: cut the banana into small wheels and freeze for an hour before blending for a richer, thicker smoothie with a texture almost like ice cream.

PREP INSTRUCTIONS: Yield: 2 (1 cup) servings Prep Time: 7 minutes

Cooking Time: 0 minutes Total Time: 7 minutes

RECIPE INGREDIENTS: ½ cup pineapple, large dice or chunks 1/8 teaspoon vanilla extract 1 tablespoon apricot preserves, sugar free ¼ cup nonfat Greek yogurt ½ cup soy milk 1 cup banana

INSTRUCTIONS: • Measure the ingredients. Set aside. • In a blender place all the ingredients and blend until smooth.

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Recipes

CATEGORY TAGS:

NUTRITIONAL DATA: calories

144.75

fat

1.20g

sat fat

0.16g

cholesterol

0mg

sodium

44.76mg

carbohydrates fiber

31.38g 3.13g

sugars

23.08g

protein

6.23g

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Recipes

CIPE FOUR

Portobello Chard Sauté WITH WHOLE WHEAT PASTA

Highly nutritious and much prized, Swiss chard is not only tasty but surprisingly beautiful, whether dark green or wearing stalks of many colors as the rainbow variety. It’s also not from Switzerland at all, but keep its secret and enjoy. The flavor of the chard, halfway between spinach and collards, sets off against the nutty whole wheat pasta and meaty mushrooms nicely, and the sautéed stalks add extra dash of fiber and flavor.

PREP INSTRUCTIONS: Yield: 8 (3/4 cup) servings Prep Time: 10 minutes RECIPE INGREDIENTS: 8 oz. whole wheat angel hair pasta 1 ½ tablespoons olive oil ½ cup Swiss chard stalks, thinly sliced 1 ½ cups portobello mushrooms, clean and sliced ½ cup shallots, thinly sliced 1 tablespoon fresh garlic, minced

Cooking Time: 10 minutes Total Time: 20 minutes

¼ cup vegetable broth 1/8 teaspoon crushed red pepper 1 teaspoon kosher salt 6 cups or ½ lb. Swiss chard, shredded Fresh ground black pepper

INSTRUCTIONS: • Follow the prep technique next to each ingredient. • Cook pasta, following the package instructions. In a large skillet sauté portobello mushrooms, shallots, Swiss chard stalks, crushed red pepper and garlic with the olive oil. Add the vegetable broth and reduce to half. Add the Swiss chard and sauté until wilted. Fold in the cooked pasta and season with salt and pepper. • Serve with parmesan on the side.

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Recipes

CATEGORY TAGS:

NUTRITIONAL DATA: calories

119.59

fat

3.32g

sat fat

3.58g

cholesterol sodium

0mg 308.49mg

carbohydrates fiber

19.60g 2.92g

sugars

2.31g

protein

3.81g

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Recipes RE C

IPE FIVE

Summer Scallion VEGETABLE SLAW

The surprising addition of fresh pear lifts the flavor profile of this salad from cole slaw into a special dish. With more research pointing towards the benefits of cruciferous vegetables, a serving of this cabbage-rich salad will help your heart, cholesterol and overall health – and it is a tasty way to deliver good nutrition. The dressing is a uniquely Asian combination of sweet, hot, salty and sour that can be used at many other meals. Bright green soybean edamame can be found precooked in your grocer’s freezer section. PREP INSTRUCTIONS: Yield: 4 servings Prep Time: 15 minutes

Cooking Time: 0 minutes Total Time: 15 minutes

RECIPE INGREDIENTS: 3 cups red cabbage, shredded 1 cup fresh carrot, julienned 3 cups green cabbage, shredded 1 cup scallions, ½ inch bias cut 1 cup red bell pepper, thinly sliced ½ pear, thinly sliced 1 cup edamame beans, cooked and cooled For the Vinaigrette Dressing: ½ cup rice vinegar 1 tablespoon fresh ginger, minced 1 tablespoon fresh garlic, minced

2 tablespoon shallots, minced 2 teaspoons soy sauce 1 teaspoon sesame oil

INSTRUCTIONS: • Follow the prep technique next to each ingredient. • Combine all ingredients for dressing and blend well. • In a large bowl combine salad ingredients and fold in the dressing. Refrigerate at least 10 to 15 minutes before serving.

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Health | Recipes

CATEGORY TAGS:

NUTRITIONAL DATA: calories

127

fat

sat fat

0.21g

cholesterol

0mg

sodium

150mg

carbohydrates fiber

21g 7g

sugars

10g

protein

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

NCAI | Native Graduate Health Fellowship

NCAI 2020

Native Graduate Health Fellows The NCAI Native Graduate Health Fellowship is a program that â&#x20AC;&#x153;aims to build a pipeline of Native health professionals who can support tribal sovereignty and who are prepared to lead in promoting health policies and practices that address the unique needs of American Indians and Alaska Natives,â&#x20AC;? (ncai.org). The Fellowship is supported and sustained by American Indian and Alaska Native Living publisher Robert Burnette and the Seventh-day Adventist Church. In 2020, three Fellows were accepted and their reflections on their experiences are shared below.

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

NCAI | Native Graduate Health Fellowship

Julia Wilson-Peltier

ello, my name is Julia Wilson-Peltier and I am a 2020 NCAI Graduate Health Fellow. I am writing this letter to express my gratitude for your generosity in making this fellowship happen. I am an enrolled member of the Turtle Mountain Band of Chippewa Indians, and I am also Oglala Lakota, Assiniboine Sioux, Northern Cheyenne, and White Bear First Nations. I am a 3rd generation urban Indian living in Washington and have a two-year-old son. I work fulltime as a graduate student at North Dakota State University specializing in American Indian public health and part-time as a program coordinator for Urban Native Education Alliance, a Native non-profit organization. While the current COVID-19 pandemic has changed the format of the Fellowship, I still learned a lot and made great connections with the other NCAI Graduate Health Fellows and the NCAI staff. This Fellowship was a source of light and provided a lot of clarity and insight to what I plan to do after graduate school. The guest speakers were all amazing change makers doing important work for Indian country. Guest speaker Dr. Yvette Roubideaux especially resonated with me. After listening to her presentation and getting the opportunity to ask her health policy questions, I felt a great sense of empowerment and clarity. Coming into this Fellowship, I knew I wanted to work in research and policy; however I did not know there were careers in health policy research. Listening to Dr. Roubideaux, I was able to make that connection (as she is the head of policy research for NCAI). Another great highlight of the Fellowship was connecting with a cousin I did not know, Ben, another Fellow. Benjamin Yawakie, NCAI Fellow Tara Maudrie and I share similar interests and educational backgrounds and also are particularly interested in urban Indian health. These

Julia Wilson-Peltier

are connections I hope will last a lifetime. Overall, the NCAI Graduate Health Fellowship opened a lot of doors for me and made me feel incredibly empowered and offered a great sense of clarity with what I plan to do with my MPH degree upon graduation. I sincerely thank you for your generosity in making this opportunity happen. Thank you, Julia Wilson-Peltier

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

NCAI | Native Graduate Health Fellowship

Tara Maudrie Boozhoo nniichkiwenh. Mishkwa Unungo Kwe ndizhnikaaz. Tara Maudrie ndizhnikaaz. Mishiikenh doodem. Waawiyatanong nindonjibaa. Naubinway onjibaa nindede. he structure of Ojibwe greetings explain who we are accountable to so I wanted to start this letter by introducing myself in my traditional language. Translation: Hello my relative. My Ansihinaabe name is mishkwa unungo kwe or Red Star Woman. My English name is Tara Maudrie. I’m Snapping Turtle Clan of the Sault Ste Marie Ojibwe tribe. I’m from where the river bends (Detroit, Michigan). My father’s family is from Naubinway in the Upper Peninsula of Michigan. I am currently pursuing a Masters of Science in Public Health degree at the Johns Hopkins School of Public Health. I am studying nutrition and working on many different food systems projects across Indian Country. I am incredibly passionate about Indigenous Food Sovereignty, food justice, and equitable food access, particularly for urban Native communities who have high rates of food insecurity. My current research projects include the first study of the Baltimore Native community’s food security status, the “Together on Diabetes Project” in five Ojibwe communities in the Midwest, and a children’s storybook titled “Our Smallest Warriors, Our Strongest Medicine.” Someday I hope to be faculty at the Johns Hopkins Center for American Indian Health where I can continue to conduct strengths-based research to inform AI/AN health policy and mentor the next generation of Native Public Health Professionals. My own experiences with my family and my home community of Detroit inspired me to pursue a career where I can help to raise a healthier generation of Native youth and improve health outcomes for Native peoples of all ages. My graduate research has focused both on individual behavior change and food system wide change (mostly increasing access to healthy foods) but this Fellowship brought a new level of understanding to the deeper purpose of research. The NCAI Fellowship opened my eyes to the ways my research could inform new and existing federal policies. I’ve reframed my current study with the Baltimore Native community in the hopes that it can better build an evidence base to advocate for policy change to better support urban Native nutritional health. Through the NCAI Fellowship I was able to converse with people whose work I’ve followed and admired for years. I was able to speak with the director of the National Council of Urban Indian Health and ask her questions about my research. The connections I made during this Fellowship are already proving to be extremely valuable and useful to my future career. I cannot thank you enough for making this opportunity possible for myself and the other 2020 Fellows. This Fellowship truly did change

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

Tara Maudrie

the way I think about research and ultimately the type of research I hope to conduct in the future. Chi miigwech for all that you have done for me and all that you have done for other Native graduate students. Warmly, Tara Maudrie Sault Ste Marie Tribe of Chippewa Indians MSPH Human Nutrition Candidate Johns Hopkins Bloomberg School of Public Health

NCAI | Native Graduate Health Fellowship

Benjamin Yawakie Boozhoo, Toka Owe Wanka Hokshila emakiyapi do. Mikinaakwajiw-ininiwag dash A:shiwi nindonjibaa. y Lakota name is Sees Enemy Tracks and I am a tribal citizen of the Pueblo of Zuni, a descendant from the Turtle Mountain Band of Chippewa, Fort Peck Assiniboine & Sioux, and White Bear First Nations. My English name is Benjamin Yawakie and I am a recent NCAI Native Graduate Health Fellow. I am currently in my second year of graduate studies at the University of Minnesota School of Public Health and Humphrey School of Public Affairs in a dual Master of Public Health and Master of Public Policy degree program. My journey through life has brought up many exciting opportunities, and to be a NCAI Native Graduate Fellow ranks as one of the most important experiences that I have had in my relatively young professional career. This Fellowship has already opened doors to other possibilities with respect to the professionals that I met through the program. I am personally guided by an experience that I had when I was a young child growing up as one of the only American Indian children in a predominately Caucasian city called Brooklyn Park, a suburb of Minneapolis in the 1990s. My dad was accosted by a neighbor who told him, “if you cannot live by the white man’s laws, move back to the reservation.” That moment has stayed with me throughout my life and it has informed my desire to utilize “white man’s laws” to advocate for change at a legislative and policy level in the realm of tribal sovereignty and racial equity. I have spent a great deal of time trying to navigate the different possibilities that are available to do this policy and advocacy work. It has required a lot of hard work, dedication, and sacrifice to seek out and obtain the education and training to become knowledgeable in doing this work. I have obtained three bachelor degrees, gone through several training programs (Seven Generations Center of Excellence in Native Behavioral Health Post-Baccalaureate Program at the University of North Dakota; Boards and Commissions Leadership Institute of Nexus Community Partners; Community Equity Program of Amherst H. Wilder Foundation and the summer internship for Indigenous peoples in Genomics (SING); and engaged in public service (first Indigenous citizen member of Minnesota’s Environmental Quality Board). As a former policy analyst for the Public Health Law Center, I had the opportunity to work with the Great Lakes Inter-Tribal Epidemiology Center and the 34 tribes and the four urban Indian

Benjamin Yawakie

health clinics within the Bemidji Service Area of Indian Health Service on tribal public health policy in the areas of healthy eating and active living and commercial tobacco control. This work allowed me to develop relationships and build networks with food sovereignty advocates as well as work with various tribes in advancing policy and drafting tribal ordinances. As a current government affairs intern at the University of Minnesota’s American Indian Tribal Nation Relations office within the Office for Equity and Diversity, I have had the opportunity to work on advancing tribal sovereignty in drafting tribal ordinances that advance Indigenous ways of thinking in principles of governance. I have also worked with the Minnesota Indian Affairs Council in advocating for the advancement of tribal

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

NCAI | Native Graduate Health Fellowship

Yawakie, continued

sovereignty with respect to the 11 Tribal Nations of Minnesota and their government-to-government relationship with the University of Minnesota. Recently I had the opportunity to work on a coordinated COVID-19 response effort between the University of Minnesotaâ&#x20AC;&#x2122;s Center of American Indian and Minority Health, Medical School and School of Public Health, the tribal leadership and health directors from the 11 Tribal Nations in Minnesota, Indian Health Service, Minnesota Department of Health, Mayo Clinic, and the Great Lakes Inter-Tribal Epidemiology Center. These experiences have provided me unique insights into how different levels of government and various agencies and organizations work together efficiently and also inefficiently, to provide services and resources to tribal and urban Indian communities. Over the course of the Native Graduate Health Fellowship program, I was extremely grateful for the opportunity to learn from leading American Indian and Alaska Native health, tribal health, and urban Indian public health advocates and professionals within the National Congress of American Indians, the National Indian Health Board, Substance Abuse and Mental Health Services, and the National Council of Urban Indian Health. I knew that this Fellowship program would provide me with the opportunity to learn about different pathways to advocate for AI/AN health. I did not know that the people that we met throughout the week would be so willing to offer additional time, resources, and opportunities outside of this Fellowship.

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

This Fellowship and the experiences that it has provided have shown me that I have the capabilities and skills to advocate for AI/ AN health. I have long been looking for a way to enter the political and legislative arena to advocate for the 574 federally recognized American Indian tribal nations in the United States and this program has given me the confidence to know that I can succeed in the area of advancing tribal sovereignty and self-determination at the federal level. The NCAI Native Graduate Health Fellowship has also provided a much needed and appreciated financial aid support in my academic endeavors. With the scholarship associated with being a Native Graduate Health Fellow, I am deeply appreciative of the support that is being provided to help me advance my academic career without taking out additional loans that have already saddled me with a large amount of debt. This is the first time that I have been supported by a Native organization in this way and for that I am deeply appreciative and grateful that you have noticed my capabilities and given me this opportunity to do the work that I believe the Creator brought me here to do. Chi-Miigwech, Toka Owe Wanka Hokshila, Benjamin Yawakie

Health | Exercise

Exercising DURING A PANDEMIC BY CAROLINE A. FISHER, M.A. What can we do with COVID-19 putting a damper on our gym routine, sports and other socially enjoyable ways to exercise? First, it is important to continue being active because activity strengthens bones, muscles and the respiratory system. Exercise improves our mood, helps mitigate menopause symptoms in women, helps reduce stress, helps maintain a healthy weight, and so much more! If you’re physically capable, try to get at least 150 minutes of exercise a week, in your home or out. Staying in tiptop shape through healthy eating and exercise are keys to preventing sickness. Here are some “dos and don’ts” to help you have a safe workout, preferably outside. P.S.: Check with your health care provider before starting an exercise program.

EXERCISE IN NATURE: OUTDOORS!

EXERCISE ACTIVITIES: NON-CONTACT!

EXERCISE AT HOME:

A brisk walk at approximately four miles per hour is a great pace to strengthen your lungs. Strengthening your lungs is also beneficial because aerobic activity gets air into the deepest parts of your lungs that are not used much when we are sitting or being sedentary for a long time. Riding a bicycle or jogging, running, rollerblading or rollerskating also gets your lungs pumping, burns calories galore and can be done outside. Be sure to dress appropriately for the weather conditions.

If you’re joining another person or a small group, take your own equipment, including your own water bottle; avoid water fountains. Don’t share food, equipment, towels, etc. The CDC states “Don’t shake hands, give high-fives, do elbow bumps, or touch others because close contact increases the risk of acquiring COVID-19.”

if you have existing health conditions be extra careful and consider doing home workouts or exercising outdoors by yourself or with a family member. Marching in place, lifting small weights, stretching and aerobics can be done indoors.

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NCAI Events 2020 - 202 2

► 2020 Annual Convention & Marketplace Oregon Convention Center, Portland, OR Nov 8, 2020 - Nov 13, 2020

► 2021 Annual Convention & Marketplace Sacramento Convention Center, Sacramento, CA Oct 9, 2021 - Oct 15, 2021

► 2021 Executive Council Winter Session Hilton National Mall, Washington, DC Feb 21, 2021 - Feb 25, 2021

► 2022 Executive Council Winter Session Hilton National Mall, Washington, DC Feb 13, 2022 - Feb 17, 2022

All events reflect dates and information on the NCAI website at press time.

Go to http://www.ncai.org for more event information.

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NCAI Resources NCAI COVID-19 Data - Situation Summary The National Congress of American Indians (NCAI) Policy Research Center has tracked publicly available data on COVID-19 cases and deaths in Indian Country during the pandemic. View our latest NCAI COVID-19 Data - Situation Summary documents at https://bit.ly/2zvyExc. NCAI COVID-19 Resources for Indian Country Website The National Congress of American Indians (NCAI) hosts a COVID-19 Resource Website that includes the following content: • Administration and Legislative Updates, including policy and stimulus funding information • Resources on COVID-19 from trusted sources • Information on how you can get involved, including donating to our COVID-19 Response Fund To access the NCAI COVID-19 Resource Website, visit COVID-19. NCAI Financial Relief for Tribal Nations Affected by COVID-19 With the continued spread of the novel coronavirus (COVID-19), NCAI is committed to supporting Indian Country and lifting up our communities as we continue to combat this global pandemic. NCAI is awarding $5,000 to various tribal nations that have been affected by this pandemic through NCAI’s COVID-19 Response Fund for Indian Country. Applications will be reviewed on a rolling deadline until available funds are exhausted. For more information on the COVID-19 Relief Fund or to make a donation, please click here. NCAI Contact: Christian Weaver, Vice President of Development, cweaver@ncai.org

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NCAI 2020 NATIVE GRADUATE HEALTH FELLOWS