Activity: Unlock Your Reservoir of Vitality by American Indian and Alaska Native Living

VOLUME 11, ISSUE 1

BODY MECHANICS

for Strength & Health

pg. 32

Men, Let's Get Physical PHYSICALLY ACTIVE pg. 14

Activity for all the RIGHT REASONS pg. 18

Activity

UNLOCK YOUR RESERVOIR OF VITALITY

Letter from the Publisher Recently I took a course to learn and train others how to prevent and reverse type 2 diabetes through a program called Diabetes Undone. One of the most profound things I learned was to walk or move for 20 minutes after eating. That activity has a significant impact on blood glucose, weight, and general health. When the Creator designed our bodies, it is clear He felt activity was important for our physical, mental, and spiritual health. As an American Indian I think of dance. In Ecclesiastes 3:4, we are told there is “a time to weep and a time to laugh, a time to mourn and a time to dance.” I also agree with many who find that every day is better in every way after walking. Walking clears the mind, increases our blood flow, and brings refreshment to the muscles. Lack of movement ends in pain. Many health studies show that a sedentary lifestyle (sitting more than eight hours a day) increases our risk of obesity, cancer, high blood pressure, extra fat around the waist; you understand the risks.

Volume 11, Issue 1 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, Director of Native Ministries, Oklahoma Conference of Seventh-day Adventists

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

Assistant Director, Native Ministries Oklahoma Conference of Seventh-day Adventists

David DeRose, M.D.

As you read this issue, our hope and prayer to our Creator is that you will find new hope in experiencing a healthy and enjoyable life that involves being active on the earth given to us. neˀ sgeñ∙noñˀ naesaihwiyosdik goñdahgwih

Medical Consultant

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

Robert Burnette Onondaga

WEBMASTER Stephen Carlile

COPY EDITOR Joan Rupe

PHOTOGRAPHER James Bokovoy

American Indian LivingTM, Volume 11, Issue 1 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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contentsvolume11issue1 10

14 10 ISOMETRICS: ACTIVITY FOR

SEDENTARY & ACTIVE LIFESTYLE

BY DR. DAVID DEROSE, M.D., M.P.H.

14 MEN, LET'S GET PHYSICAL PHYSICALLY ACTIVE

30 SEEKING THE CREATOR BY MARVIN MATHEWS, M.DIV., LMFT

32 BODY MECHANICS FOR STRENGTH & HEALTH BY JANELLE NORMAN, PT

BY SUSAN GAY, M.A.ED., MCHES®

18 ACTIVITY FOR ALL

THE RIGHT REASONS

34 GRIEF IN ACTION IS LIKE SWEET SYRUP

BY KAREN NICOLA, M.A.

BY BEN SCHOONOVER

20 RECIPES: EATING TO THRIVE

BY CHEF EDWIN CABRERA, SHERRI FLYNT, AND ERICA HECHLER

36 ARSENAL THAT HELPS PREVENT OR REVERSE DIABETES

BY DR. WES YOUNGBERG, DR.P.H.

44 NCAI EVENTS & NIHB EVENTS

on the cover 4

ACTIVITY: UNLOCK YOUR RESERVOIR OF VITALITY

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ACTIVITY:

UNLOCK YOUR RESERVOIR OF VITALITY

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Strength Training the Gray Matter

ctivity brings to mind physical exertion, but before we learn about the importance of physical activity, we will learn about the importance of brain activity. It is also important to be careful regarding how we exercise it, too. When choosing activities for your brain, be careful to avoid those that require activity with no real meaningful application or usefulness. Activities that increase brain fitness will include information and/or exercises that improve your performance in other meaningful endeavors. Some examples might include things such as reading a book that interests you or challenges you and has substantive, edifying information. Books such as the classics or the Bible are excellent choices. Other activities that exercise your brain include memorizing poems or Bible verses, doing jigsaw puzzles, learning a new language, increasing your vocabulary, and practicing a task with your nondominant hand.

Brain Food In general, the lower the glycemic index, the better a food is for our bodies and brains. That is, the energy comes into our blood slowly, over time, rather than rushing in like a tidal wave. That’s much easier for our bodies to handle and healthier, too. While you 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

| Activity can find lists of foods with their glycemic index, there is a basic principle that makes it easier to make good choices: “The closer we get our food to the way CREATOR made it, the better.” Whole foods tend to be higher in fiber and lower in sugar. Even if they taste sweet they don’t raise the blood sugar as fast as foods that have been processed and refined. Terrill Bravender, professor of pediatrics at Duke University, explains that foods that are low on the scale, such as whole grains, are preferable when it comes to sustained brain power. In a scientific study done in 2006 looking at students who ate sweetened oatmeal compared with those who ate high sugar cereal, the oatmeal eaters performed 20% better in school. It’s important to note that both cereals had the same sugar content. But the oatmeal had more fiber and protein, giving it a lower glycemic index.

lungs, and so forth, you are helping your brain also.

Exercise for Life Physical activity promotes cardiorespiratory endurance, muscular strength, endurance, and muscular flexibility, as well as good body composition. The benefits of regular physical activity include improved quality of life and greater longevity. In their recommendations

“Focus on the journey, not the destination.

Today, more than ever, options like instant oatmeal and 100% whole-grain bagels provide a quick and convenient breakfast. So choose a “healthier brain” for yourself by simply beginning the day with a healthy breakfast, preferably one with a low glycemic index. A good breakfast is important before you begin your physical activities for the day.

Joy is found not in finishing an activity but in doing it.”

Physical Activity = Improved Brain Function Doing physical activity helps the brain function better in part by increasing blood flow, enabling the delivery of its requisite oxygen. A research study showed that elderly people who are in good physical condition scored higher on fluid intelligent tests, experienced faster response times, improved mental performance and short term memory, and had an overall improvement of cognitive functioning. Another study showed that school-age children who participate daily in physical activity actually did better on language, reading, and a basic battery of tests. Countless studies demonstrate the close relationship between physical fitness and mental health. When you exercise your body you are not just helping your heart,

~ Greg Anderson

on physical activity, the Centers for Disease Control and Prevention and the American College of Sports Medicine state that the benefits of physical activity include a number of factors that lowered the risk of coronary heart disease: improved blood lipid profiles, better resting blood pressure in borderline hypertensives, improved body composition, better glucose tolerance and insulin sensitivity, better bone density, immune function, and psychological function. Physical activity is also protective. Epidemiologic studies show that

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low levels of activity and fitness are associated with markedly increased allcause mortality rates. It is estimated that of 250,000 deaths per year in the United States, approximately 12% of the total are attributed to a lack of regular physical activity. Dr. Paffenbarger conducted a large study of sixteen thousand Harvard alumni. His research showed that for every hour spent exercising, subjects could add four or more hours to their life. The additional hours of life are especially appealing because it’s not just the added hours that you experience but also a higher quality of life. Physical activity is certainly a good investment, at least when it comes to time and health.

Moderation In All Things First, let’s look at the significance of the word moderate. One of the most exciting discoveries is that scientific evidence clearly demonstrates that regular, moderate-intensity physical activity provides substantial health benefits. We don’t all need to be marathon runners! Adults can expect many health benefits from moderate-intensity activity that expends approximately two hundred calories per day. For most healthy adults a moderate level of exercise would be the equivalent of a brisk walk at 3 to 4 mph. That is about fifteen to twenty minutes per mile. To meet the standard of expending approximately two hundred calories, one would walk at that speed for about two miles. Other exercises could work as well. Moderation in exercise is an appealing concept, as it does not require vigorous exercise. An Aerobics Center Longitudinal Study reinforced this point by demonstrating that changing activity patterns from “no exercise” to “moderate and regular exercise” provides a greater improvement in health than the change from “moderate” to “high exercise.” It is good news that any regular exercise will be beneficial! A simple way to gauge whether or not an individual is getting benefits from exercise is to utilize the talk/sing test. This is done by paying attention to breathing patterns

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“The quality of life is determined by its activities.” ~ Aristotle during exercise. A good measure of appropriate exercise level is the sensation of being a little winded while carrying on a conversation. It should not be to the point of gasping for breath or necessitate stopping or postponing conversation. This would indicate a level of exercise too high to allow your heart, lungs, and muscles

to sustain the effort, and would fall short of maximum benefit. But if a person can sing a song, then there would be benefit to “stepping up the pace.” For maximum benefit, a person need only be mildly winded; that’s the level of exercise where the most health benefits are acquired.

Go for Vigorous Physical Activity Moderate aerobic physical activity definitely has many substantial health benefits. Vigorous, intense physical activity can provide added benefits. After

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| Activity an individual has become used to regular moderate exercise for several weeks, the intensity may be increased for a more vigorous workout. Those over age 40 who have a heart condition or other serious health problems should get permission from a physician before increasing the intensity to vigorous. Vigorous, intense activity is exemplified by jogging and causes rapid breathing and a substantial increase in heart rate. When doing intense physical activity, a person feels winded.

Interval Training Continuous aerobic activity is an important component to an exercise program that is focused on the development and maintenance of fitness. However, another way to gain additional benefit is to use interval training techniques. Interval training is a type of physical activity that consists of timed intervals of different intensities done in the same activity session. It involves periods of high intensity activity alternated with those of lower intensity or even rest. The intervals can be done at a lower moderate intensity pace. Interval training offers great benefits and can help make physical activity more interesting, enjoyable, and efficient. It is

important to take care when doing intense physical activity such as intervals. Be sure to increase your intensity gradually, pay close attention to how you are feeling, and do not overdo it. This will help you avoid injury. Many athletes incorporate interval training into their physical activity to gain a competitive edge. Remember, in order to gain benefits from interval training it does not have to be an “all out” effort. The great news is everyone can get impressive benefits from incorporating intervals into their regular physical activity.

A Healthy Mix of Rest and Motion There is yet another type of training that uses intervals of activity and rest. It is called intermittent training, or simply IT. This is a noncontinuous technique of physical activity that incorporates moderate aerobic or anaerobic intervals of physical activity with active rest periods. An example of this would be spacing regular walking between intervals of running or jogging. This type of activity incorporates rest into the exercise routine! The activity and rest periods may be as short as thirty seconds or as long as six minutes. Intermittent training offers many benefits. Researchers have found that this technique of physical activity affords equivalent aerobic benefits to continuous aerobic exercise with the added benefits of greater weight and body fat loss. Investigators measured the effects of continuous and IT training on aerobic capacity, body composition, and blood lactate response in sedentary college-aged females. After an eight-week training program, both the

continuous training and IT groups had significant reductions in body weight and fat percentage, increased time to fatigue, and increased aerobic capacity. However, the IT group had significantly lower blood lactate responses for each stage of their max exercise test. Intermittent training is appealing because it offers rest as a part of the exercise. You get exercise credit for the resting time, too. It is a great way for someone to begin exercise who has been inactive. It is not as intimidating. The fact that IT brings faster improvements in fitness and faster weight loss makes it the best choice for many people. Additional benefits include a positive influence on attitude toward physical activity along with requiring less time and effort, thus building confidence. All of this makes IT training very appealing!

More Activity Gives You More Benefits If you wish to further improve your personal fitness, reduce your risk for chronic diseases and disabilities, or prevent unhealthy weight gain, you will likely benefit by exceeding the minimum recommended amount of physical activity. In the past few years several largescale prospective observational studies, involving tens of thousands of people, have clearly documented lower levels of risk of cardiovascular disease and premature mortality with greater amounts of physical activity. These studies included both men and women and ethnically diverse populations. These include well known and often quoted studies such as the College Alumni Health study, the

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” 8

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~ Carol Welch

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Health Professionals’ Follow-up Study, the Nurses’ Health Study, the Women’s Initiative, and the Women’s Health Study.

Stay Active! Activity is a powerful way to grow, feel great, keep healthy, and thrive! Take time today to grow your brain by doing positive activity and eating healthy food. Then

participate in regular physical activity to provide the nourishment and oxygen your body needs. Your participation in regular physical activity will give you great rewards, such as a healthier life full of energy and vitality. You can gain the best results from your physical activity by incorporating moderate and vigorous activity with interval and intermittent physical activity. And don’t forget how rest

and the accumulation of activity can benefit you, too. Also, regularly including strength training helps keep your “dominos” and you standing and moving strong. Last of all, remember that choosing to go above the minimum recommendations will richly repay you.

Adapted from CREATION Life (AdventHealth Press, 2014). Used with permission.

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Isometrics:

ACTIVITY FOR SEDENTARY & ACTIVE LIFESTYLE BY DR. DAVID DEROSE, M.D., M.P.H.

xercise has far-reaching benefits, helping prevent or treat heart disease, certain cancers, diabetes, high blood pressure, osteoporosis, and more. It has been linked to improved physical and mental performance. However, despite the growing body of evidence documenting the benefits of physical activity, some segments of our population are exercising less today than they were a decade ago. One barrier to exercise is the perception that it takes a sizable time commitment to achieve any serious benefits. Another barrier is that an effective exercise program requires a person to either leave his or her home or make a major investment in expensive equipment. However, by budgeting only about 30 minutes per week to exercise, in your own home, you can reap significant health benefits. Consider the example of blood pressure. When Véronique Cornelissen and her colleagues analyzed the medical literature dealing with exercise they uncovered three studies that explored an amazing exercise strategy. Isometric handgrip exercise lowered blood pressures in the range of 13 points systolic and 6 points diastolic.

"...only about 30 minutes per week to exercise, in your own home, you can reap significant health benefits."

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If you’re not familiar with the isometric terminology, it refers to muscular contraction without change in a muscle’s length. In the case of isometric handgrip exercise, a person holds a steady grip on a special device for a predetermined time. Here is one protocol based on the research studies: • Perform handgrip exercise sessions three times per week • During each exercise session, perform four sets of the exercise, two using your dominant hand, and two using the non-dominant hand • Each set consists of holding a grip device continuously for two minutes at 30% of your maximal voluntary contraction (i.e., about 1/3 of the maximum force you could exert by squeezing) • Take a one-minute rest between each set (therefore, the thrice weekly sessions would each take about 11 minutes; four sets of exercise at two minutes each, plus three oneminute rests) • Continue the exercise program for at least six weeks How does this simple exercise provide blood pressure benefits? Think of it this way: if your blood has less resistance to flow, then it can be pumped throughout your body using less pressure. Some studies have found a decrease in oxidative stress associated with such handgrip regimens. And decreased oxidative stress helps with blood fluidity. Although the research is limited on handgrip exercise, a larger literature base exists relating to resistance exercise in general. Other types of resistance training do indeed decrease oxidative stress and improve hemorheology indicators. Yes, more research needs to be done. However, I believe that we have more than ample evidence to warrant including resistance exercise to your daily routine. That’s why your challenge today is to either add this form of exercise to your weekly program—or ramp up the amount of time you spend doing resistance training.

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How Do I Add Resistance Exercise to My Lifestyle?

Of course, you could begin by adding isometric grip strength exercise. The only difficulty you might have is determining what constitutes 30% of your maximal contraction. A knowledgeable sporting goods store or health club should be able to assist you. On the other hand, if you’re looking for a more comprehensive resistance exercise program (which I endorse), the American College of Sports Medicine (ACSM) and other experts have provided specific guidelines for starting or ramping up a resistance exercise program.

On the other hand, if you’re new to resistance exercise, or haven’t done it for many years (and want to do something more than isometric handgrip exercise), here are my recommendations for sedentary adults, drawn from current guidelines: • Train each major muscle group once or twice per week using your choice of exercise and equipment. This should involve eight or 10 different exercises. Note: All resistance types (e.g., freeweights, resistance machines, bodyweight, etc.) show potential for increases in strength, with no significant difference between them, although resistance machines appear to pose a lower risk of injury. • Do two to four sets of each exercise with 10-15 repetitions per set. • Use 60 to 70 percent of your maximum weight tolerated for each exercise. Alternately, start with a weight where you fatigue during the 10-15 repetition range (your fatigue point occurs when you can’t perform even one more repetition with proper form). • Wait at least 48 hours between resistance training sessions. • For each specific exercise, once you can complete 17 repetitions at a given weight, increase the weight by 5 to 10 percent. You now have the basics. Set your goals for resistance exercise today!

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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

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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.

WWW.NATIVENEWHEALTH .CA 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

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MEN, LET’S GET

PHYSICAL — PHYSICALLY ACTIVE!

BY SUSAN GAY, M.A.ED., MCHES®

any, if not all, of us have heard of or know the benefits of physical activity. We probably also have heard that adults need at least 150 minutes (2 ½ hours) of moderate-intensity aerobic activity per week and should engage in muscle-strengthening activity at least two days a week.1 I presume American Indian men are among those who possess that knowledge. The problem is, most times, knowledge doesn’t easily translate into action. For one, to act on what we know takes effort. In addition, a whole heap of other variables often must also be taken into consideration. Let’s admit it: behavior change is difficult, even when the desired outcome is in our best interest. So, men, my goal is not to lecture you on all the reasons why you should be physically active or bore you with a lot of statistics. I

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would much rather use this space to help you overcome barriers that may be preventing you from being physically active, by sharing health behavior change tips and helping you explore ways to incorporate physical activity into your daily routines, moving you from knowledge to action and adjusting your perception of it from dread and drudgery to achievable, fun, and culturally relevant. In the technological world, there’s an app for just about everything. Similarly, in the field of health education, there are numerous models that assist with understanding, predicting, and explaining health behavior. The Transtheoretical2 is also known as the Stages of Change Model, because it takes into account that behavior change happens over time — in stages — and

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quite ready, that’s okay; when you’re ready, you can review this article. However, if you answered yes to both, but you are not quite sure how to begin, below are some tips to assist you on your journey. Think of physical activity as a lifestyle journey, not as a destination you arrive at and are done. Physical activity is important at every stage of life of a man’s life for optimal physical, mental, spiritual, and emotional health. Enjoy the journey!

Behavior Change Tips to Help You Become and Stay Physically Active

explains how individuals and groups move towards implementing and maintaining health behavior change to achieve optimal health. Then, there’s the Health Belief Model 2, which proposes that personal perceptions or beliefs about a disease influence health behavior. So, let’s apply some of the constructs (concepts) of these two models to help you become physically active or more so. The adage that “a man persuaded against his own will is of the same opinion still” must be taken into consideration with health behavior change. So, are you at the stage where you are ready to engage in physical activity? Do you believe that engaging in physical activity will benefit you despite the barriers that currently may be preventing you from taking action? If you aren’t

1. Think of the types of physical activity you can or want to do. If you have a health condition and/or are on medication, discuss your plans with your medical doctor to determine your fitness level. 2. Plan fun, creative, and culturally traditional ways to incorporate physical activity into your lifestyle. Don’t punish or overextend yourself just for the sake of being physically active. 3. Ponder and write down what is currently hindering you from becoming physical active or becoming more physically active. Write down a possible solution to overcome each barrier you listed. 4. Be confident in your ability to overcome barriers and engage in physical activity. Self-efficacy (believing you can) plays a major role in how successful you will be in changing and maintaining the change. If you believe you can, with the correct tools, knowledge, and help, you most likely will succeed. If you believe you can’t, you most likely won’t succeed. 5. Start making small preparatory steps toward action based on the physical activities you have chosen. For example, buy affordable shoes that allow you to walk or jog comfortably; walk for 10-15 minutes during break time twice a day, as opposed to trying to fit an hour into your busy schedule. 6. Set up cues to remind you and encourage you to be physically active until it becomes part of your routine. For example, set your smart phone or watch to alert at certain times; set out your sneakers in a visible location; do an internet search to find and learn new information about the activities you have chosen or would be interested in. 7. Plan physical activities for different seasons of the year; having a variety of activities, such as indoor and outdoor activities, helps you to stay on track with your physical activity program throughout the year, no matter the season. For example, when frigid winter weather doesn’t allow you to cycle outdoors, you can switch to a stationary bike or treadmill. 8. Seek social support from persons who will encourage you, 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

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CREATIVE AND CULTURALLY RELEVANT IDEAS FOR PHYSICAL ACTIVITY • Choose from the many American Indian dance moves, and dance regularly at home or practice dancing for Pow Wows and other American Indian cultural events. • Cut down trees, prepare them, and make tepees for cultural events in the summer. • Teach American Indian boys and youth how to make and play drums. • Play stick ball and other traditional American Indian sports with your children and relatives. • Garden in the spring and summer by planting traditional foods suited to your geographical location and/or by building compose piles, raised garden beds, a green house, a tool shed, etc. • Hike along trails, hills, and mountains, and seek out new sites to explore. • Mow the lawn on a specific day each week during the summer and rake and bag or mulch leaves during the fall. • Do chair exercises if are unable to do other types of physical activity or for indoor activity. • Walk around the room while checking your phone, or do sit ups, squats, and such types of activities while watching tv. • Talk a walk or jog with your dog and/or family and friends on specific days and at specific times. • Cycle, swim, skate, or engage in other types of safe and fun physical activities that increase your heart rate and get you moving.

especially when you experience setbacks, but will also hold you accountable to achieve your goal. 9. Plan for how you will deal with setbacks, such as changes to your schedule, inclement weather, personal loss or tragedy, illness, etc., to prevent total abandonment of your physical activity program.

"Physical Activity- Current Guidelines," Health.gov., accessed February 19, 2021, https://health.gov/our-work/physicalactivity/ current-guidelines 2 J. Hayden, Introduction to Health Behavior Theory (Massachusetts: Jones and Bartlett Publishers, LLC, 2009). 1

Susan Gay, M.A.Ed., MCHES® is a community health educator and a Master Certified Health Education Specialist. She is a program manager at Southern Plains Tribal Health Board where she manages two grants.

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Activity

FOR ALL THE RIGHT REASONS BY BEN SCHOONOVER

ave you ever spent the day outside, and at the end of it thought to yourself “I feel pretty good”? Or maybe spend a long day fishing or hunting, coming home and being able to sit down relaxed and content? Lastly, have you ever been stuck at home, as many of us have during the pandemic, sedentary, and by the end of the day maybe have a more “depressing” outlook on life or how you feel? If so, that’s ok! And it’s not a coincidence. These feelings that come with associated movement and activity or lack thereof may seem like common sense to a Native, but we now know that there are physical and psychological benefits to increased activity.

For physical health, active and cooperative movement is important for developing fundamental motor skills (FMS) in school age children (5-7 years) as well as for promoting general health and fitness1. What is important to note, is that active play alone does not achieve this, but active cooperative games such as 4-way soccer, hot potato1 or even stickball do. In an analysis done on people who are sedentary, and those that had a more active lifestyle, it was found that those with the more active life style had positive health benefits while those with a sedentary life had a higher mortality risk. When people allotted less time to sedentary behavior, the reduced their mortality risk2. Active people get other health benefits too. I recent study analyzed the effects of high-intensity, sprint, and moderate-intensity continuous exercise on health. While the risk profile of the individual is the main factor in what determines outcome and effectiveness of these different types of activity, the research found definitively across the board that high intensity exercise had the biggest improvement in cardiovascular health and cardiorespiratory fitness3. Moderateintensity exercise, on the other hand, had the biggest improvement of long term glucose metabolism3 which would help prevent type 2 diabetes, as well as help regulate blood sugar in those with type 2 diabetes or those in a pre-diabetic state. For example, high intensity exercise could be something such

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| Activity as about a 20 to 40 minute sprint workout on the track, a game of football for about the same length with a bunch of “short bursts” of energy with little time in between, or perhaps even stickball. Moderate-intensity exercise is a long jog or walk for about an hour, or even playing soccer. So what about mental health? Unfortunately the effects of physical activity and positive mental health have not been greatly studied, even if it may seem like common sense that getting “out and about” makes one happier. So let’s look at some facts. We know that poor mental health significantly contributes to global morbidity4 or disease. A scoping review published in the International Journal of Environmental Research and Public Health examined the relationship between running and mental health. While in some case exercise addiction occurred, overall running had positive mental health benefits4. Exercise also releases beta-endorphins, or the “feel-good” chemicals in the brain. A study done on rats that analyzed both aerobic and anaerobic exercise performed over a six week period could lead to increased beta-endorphins in brain tissue5. Increased circulating beta-endorphins would be associated with elevated mood levels. However we have to ask ourselves, if exercise is so good and even

makes us feel good, why do we avoid it? “Exercise is key to good health,” states Dr. Wendy K. Coin, M.D. Asheville Family Health Practice near Cherokee, North Carolina. “But I see many patients give up, and the first sign is stopping movement.” When asked if this creates a continuous cycle, she went on to state that “it makes it harder and harder to move. Patients start thinking they feel worse if they move. So they get in a comfortable position in the recliner, or bed, or couch and move less and less”. Dr. Coin practices what she teaches: at 57 she is a senior Olympian and gold medalist in North Carolina where she leads a very active lifestyle. So what does all this mean for a Native person? Well it means doing more of what makes us who we are: fishing, hunting, playing our sports, running, even practicing our craftsmanship and making our own things leads to a happier healthier life. Simply doing activities with others, especially if there is laughter involved, increases our personal connections and lifts our mood6. In order to accomplish this, we need more people setting the example, people of all ages giving more encouragement for us to utilize our rich cultures. We need opportunities for our youth to be involved with the community, through both traditional activities and other more modern sports such as soccer or football. We need role models, people our youth can look up to, because sometimes that’s all it takes to make an impression on a young mind, someone you can look at who is just like you, for a young person to say, "I can do that too."

Ben Schoonover (Cherokee) is an NCAI Youth Commission Officer and a junior at the University of Oregon where he is earning a B.S. in Human Physiology.

Asal Moghaddaszadeh, Angelo N. Belcastro, “Guided Active Play Promotes Physical Activity and Improves Fundamental Motor Skills for School-Aged Children,” Journal of Sport Science and Medicine 20 (2021): 86-93, https://doi.org/10.52082/jssm.2021.86 2 Ian Janssen, et al., “A systematic review of compositional data analysis studies examining associations between sleep, sedentary behaviour, and physical activity with health outcomes in adults,” Applied Physiology, Nutrition, and Metabolism, 45, no. 10 (2020):S249-S257, doi:10.1139/apnm-2020-0160 3 Felipe Maturana, et al., “Effectiveness of HIIE versus MICT in Improving Cardiometabolic Risk Factors in Health and Disease,” Medicine & Science In Sports & Exercise, 53, no. 3 (2021): 559-573, doi:10.1249/mss.0000000000002506 4 Freya Oswald, et al., “A scoping review of the relationship between running and mental health,” International Journal of Environmental Research and Public Health, 17, no. 21 (2020): 8059, https://doi.org/10.3390/ijerph17218059 5 Rostika Flora, Mohammad Zulkarnain, Sukirno. “β-endorphin response to aerobic and anaerobic exercises in wistar male rats.” Medical Journal of Indonesia, 29, no. 3 (2020): 2545-249, https://doi.org/10.13181/mji.oa.203569 6 Manninen S, Tuominen L, Dunbar RI, et al. “Social laughter triggers endogenous opioid release in humans,” Journal of Neuroscience, 37, no. 25 (2017): 6125-6131, https://doi.org/10.1523/JNEUROSCI.0688-16.2017 1

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

| Recipes Spring and summer bring a bounty of luscious fruits, vegetables, and herbs to pick from our gardens or the farmers’ markets around the country. The Creator’s original diet is found in Genesis 1 and was meant to keep His creations in tip-top shape. The following recipes reflect the Creator’s gifts of energy to us in the form of beautiful, tasty food.

REC

IPE ONE

Crisp "Almond Pickled" CUCUMBER SALAD

The long, thin cucumber called either English, hothouse or seedless (there really are seeds, but they’re tiny and edible) is the one to find, both for ease of use and sweeter taste. It is usually offered wrapped in plastic, which eliminates the need for waxing, another bonus. This recipe is what might be termed an “almost pickle”, a 20-minute soak in two kinds of vinegar bringing the cuke to a softened and slightly tart state without calling for cooking or an unbearably long wait before eating this refreshing salad. PREP INSTRUCTIONS: Yield: 8 (3/4 cup) servings Prep Time: 20 minutes

Cooking Time: 0 minutes Total Time: 20 minutes

RECIPE INGREDIENTS: 1 teaspoon olive oil 1 tablespoon balsamic vinegar 1 tablespoon red wine vinegar 1 teaspoon fresh garlic, minced 1/8 teaspoon kosher salt 1/8 teaspoon ground black pepper

½ to 1 tablespoon fresh oregano, minced ¼ cup red onions, diced 1 ¾ cups plum tomatoes, chopped 1 ¾ cups English cucumber, chopped ¼ cup fresh basil, julienned

INSTRUCTIONS: • Follow the prep technique next to each ingredient. • In a small bowl make vinaigrette with the oil, vinegars, garlic, salt, pepper and oregano. In a medium bowl combine the rest of the ingredients, fold in the vinaigrette and the fresh basil. • Chill 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

| 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 grain cholesterol-free diabetes-friendly peanut-free tree-nut free whole food plant based

NUTRITIONAL DATA: calories

27.30

fat

0.71g

sat fat

0.10g

cholesterol

0mg

sodium

33.15mg

carbohydrates

4.68g

fiber

1.37g

sugars

2.91g

protein

1.19g

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

| Recipes

CIPE TWO

Crisp and Bold Jicama-Apple SALAD WITH GARLIC VINAIGRETTE

Crunch, bold and subtle flavors, and a great alternative to a standard salad. Worthy of side dish status, this picnic picker-upper combines crisp jicama (pronounced HEE-cama) matchsticks and juicy apples (try using tart green Granny Smiths or crisp sweet Galas) with the chew of sharp cranberries and toasted walnuts. Along with a generous serving of spinach, it is packed with nutrition, made even more attractive by the exuberant amount of garlic and savory tastes of Worcestershire and apple cider vinegar in the dressing.

PREP INSTRUCTIONS: Yield: 4 servings Prep Time: 15 minutes

Cooking Time: 0 minutes Total Time: 15 minutes

RECIPE INGREDIENTS: 6 cups baby spinach

1/3 cup cranberries, dried

½ cup apple, julienned or into matchsticks 6 tablespoons, Sweet Garlic Dressing (see below) 2 cups jicama, julienned For the Sweet Garlic Dressing: Yield: 21 (1 ½ tablespoons) servings ¼ cup water 4- 5 cloves of garlic ½ cup apple cider vinegar 1 teaspoon Worcestershire sauce ¼ cup canola oil ¼ teaspoon salt ½ cup granulated sugar 1 teaspoon ground black pepper ¼ red onion INSTRUCTIONS: • Follow the prep technique next to each ingredient. • For the dressing: Mix vinegar, oil and sugar. Pour a small amount of mixture into the blender, add salt, pepper, Worcestershire, garlic and onion, then purée. Add the remaining vinegar mixture. Chill. • In a medium bowl combine apples and jicama with the dressing (to avoid oxidation). Fold all ingredients together with the above and serve. Top with toasted walnuts. 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

| Recipes

CATEGORY TAGS:

NUTRITIONAL DATA: calories

157.04

fat

5.25g

sat fat

0.48g

cholesterol

0.01mg

sodium

97.96mg

carbohydrates fiber

25.52g 6.10g

sugars

15.66g

protein

3.13g

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

| Recipes CIPE THREE E R

Fresh Garden Lentil Salad WITH FETA AND MINT

With a package of dry lentils in the cupboard, dinner is always just a few minutes away. These highly versatile legumes add heart-healthy folates and magnesium to your diet, along with an energy boost of protein and complex carbohydrates. Lentils come in a wide variety of colors, flavors and sizes. The lentils in this salad are cooked to just doneness, and hold up well when mixed with onion, tomato and cucumber and the salty tang of crumbled feta cheese.

PREP INSTRUCTIONS: Yield: 6 (3/4 cup) servings Prep Time: 15 minutes RECIPE INGREDIENTS: 1 cup lentils, dry ¼ yellow onion 1 bay leaf 1 ½ cups water 2 plum tomatoes, chopped 1 cup English cucumber, chopped

Cooking Time: 15 minutes Total Time: 30 minutes

2 tablespoons shallot, diced 1 ½ teaspoons olive oil 1 ½ tablespoons lemon juice 1 tablespoon fresh mint, chopped 2 tablespoons feta cheese

INSTRUCTIONS: • Follow the prep technique next to each ingredient. • Place lentils, bay leaf, yellow onions and water into a saucepan. Bring to a boil and reduce the heat to medium low. Cook lentils for 15 to 20 minutes or until tender but firm. • Drain lentils and remove the onion and the bay leaf. Place lentils on a cookie sheet and cool completely. • Transfer the lentils to a medium size bowl and fold in the rest of the ingredients.

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

| Recipes

CATEGORY TAGS:

NUTRITIONAL DATA: calories

143.54

fat

2.27g

sat fat

0.70g

cholesterol

2.78mg

sodium

34.97mg

carbohydrates fiber

23.19g 4.14g

sugars

2.36g

protein

8.85g

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

| Recipes

CIPE FOUR

Low Fat Tomato,

OLIVE AND CHICKPEA GREEK SALAD A classic salad made simple. While it may seem like the item called “Greek salad”, hero of diner menus from coast to coast, must be an American invention, the combination of onion, tomato, cucumber, pepper and olives actually has been enjoyed on tables in Greece for decades, where it is called a “country salad”. In this version the standard, very salty feta cheese has been replaced with far healthier garbanzo beans for a lighter taste. The dressing, a light and tart lemon vinaigrette laced with honey and oregano, is true to its Grecian roots. PREP INSTRUCTIONS: Yield: 6 servings Prep Time: 20 minutes

Cooking Time: 0 minutes Total Time: 20 minutes

RECIPE INGREDIENTS: 8 cups romaine lettuce, cut into bite size ½ red onion, julienned 3 plum tomatoes, cut into slices 1 green bell pepper, julienned For the Vinaigrette: 2 teaspoons fresh garlic, minced ¼ cup lemon juice ¼ cup red wine vinegar 2 ½ tablespoons olive oil

½ English cucumber, cut half lengthwise, then sliced ¼ cup black Kalamata olive, sliced ¾ cup garbanzos beans, drained and rinsed

1 tablespoon honey 1 ½ teaspoons fresh oregano, minced ½ teaspoon ground black pepper Pinch salt (optional)

INSTRUCTIONS: • Follow the prep technique next to each ingredient. • In a small bowl combine the ingredients for the vinaigrette, mix well. Set aside. • Chop romaine into bite size. Slice the red onion, plum tomatoes, green pepper and cucumber. In a salad bowl combine vegetables with the garbanzos and olives. Fold in the dressing and serve.

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

| Recipes

CATEGORY TAGS:

NUTRITIONAL DATA: calories

121

fat

6.5g

sat fat

cholesterol

0mg

sodium

89mg

carbohydrates fiber

14.5g 4g

sugars

6.69g

protein

3.26g

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

| Recipes RE C

IPE FIVE

Roasted Beet

KALE AND PEPPER SALAD A perfect side salad to keep in the fridge for family events or last-minute picnics, and a colorful one at that. Roasted beets, high in potassium, magnesium and vitamin A, turn tender and sweet in the oven. If you can buy them complete with tops, add those luscious greens to the salad. Oranges and peppers make a satisfying, tangy crunch when mixed together, and kale, rich in iron, comes alive in the presence of citrus juice. Boosted by a generous helping of whole grain bulgur, this salad will delight. PREP INSTRUCTIONS: Yield: 14 (3/4 cup) servings Prep Time: 20 minutes RECIPE INGREDIENTS: 1 lb. beets 1 cup bulgur wheat, dry 1 ¾ cups boiling water 2 cups oranges, sectioned and cut into 1 tablespoon olive oil 2 teaspoons fresh thyme, minced ¾ teaspoon ground black pepper ½ teaspoon salt

Cooking Time: 45 minutes Total Time: 65 minutes

¼ cup walnuts, toasted and chopped 1/3 cup golden balsamic vinegar ½ cup freshly squeezed orange juice small chunks 3 cups fresh kale, stems removed ½ cup shallots, chopped ½ cup red bell pepper, diced ½ cup yellow bell pepper, diced

INSTRUCTIONS: • Follow the prep technique next to each ingredient. Preheat oven at 350˚ F. • Wash and cut beets, place in a baking pan. Add enough water to cover the beets nearly halfway then cover with foil. Bake for 45 to 60 minutes. Let stand uncovered, remove the skins and dice the beets into small pieces. Meanwhile place the bulgur wheat in a small container, add the boiling water, and cover. Let stand for five to seven minutes. Uncover and fluff with a fork. Cool down completely. • Add ¼ cup water to a small pot with a lid and steam kale until bright green, approximately 3-5 minutes. Remove from heat, drain and cool down, cut into medium bite size. Make the vinaigrette with the olive oil, orange juice, golden balsamic, thyme, salt and pepper. In a large bowl, fold all the ingredients together and add vinaigrette. 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

| Recipes

CATEGORY TAGS:

NUTRITIONAL DATA: calories

90.92

fat

2.61g

sat fat

0.30g

cholesterol sodium

0mg 100.95mg

carbohydrates fiber

15.43g 2.7g

sugars

5.96g

protein

3.12g

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

| Faith

PHYSICAL ACTIVITY

INTELLECTUAL ACTIVITY

BY: MARVIN MATHEWS, M.DIV., LMFT

Native American brothers and sisters, there is an old saying “Use it or lose it!” There must be a nugget of truth in this adage or people would not comment on it from time to time. Observing creation and all of nature it appears that things were created for action. Everything is busy: bugs are busy breaking down soil; bees are busy pollinating plants; ants and birds are busy; plants are busy growing and reproducing; and people are bustling 24/7. Activity seems to keep our muscles and all other organs of the body strong and in good tone. I like to try to keep these profound truths simple. Therefore, I’m thinking that helping my wife with the work in our home is some of the best exercise we can engage in. Since we are retired, we spend most of our time side by side. In fact, I’ve observed by my own experience that if I have not kept myself physically fit, I will develop some serious back pain and pains in other parts of my body if I haven’t stayed active.

When we don’t stay active, we seem to grow weaker, and this seems to hold true for our intellectual, as well as our physical, health. Mental activity tends to produce and maintain healthy minds. Observation would indicate that this is also true for spiritual health. When I was just a boy, about nine years old, an Old Testament scripture caught my attention and I’ve been pondering it off and on for my entire life: “My people are destroyed for lack of knowledge: because thou hast rejected knowledge, I will also reject thee, that thou shalt be no priest to me: seeing thou hast forgotten the law of thy God, I will also forget thy children.” Hosea 4:6, KJV.

Of course, doing useful labor outside is also very good exercise and tends to keep all of our muscle groups strong and in good tone. Gardening and farming can be most enjoyable and challenging as well, as we seek to learn how to grow an abundance of nutrient-dense, favorite fresh produce. In addition to these useful activities, taking hikes and going for walks is also most beneficial and enjoyable. Interacting with God’s created work in nature (the trees, the flowers, the birds and their songs, and the pretty blue sky) is some of the very best and most invigorating recreation that we can experience, not to mention that the fresh air and sunshine are also invigorating. We keep our home windows open as much as possible to allow an abundance of fresh air and sunshine in, thus making housework even healthier and more enjoyable.

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

We gain a knowledge of the Creator through a study of nature, of God’s created works. This includes observing and studying how the human body works. Our bodies are bio-electro-chemical machines and they function according to natural laws, the laws of human physiology. Experienced health care workers and those who practice our traditional ways know these laws will help us to maintain and even restore our health.

| Faith

SPIRITUAL ACTIVITY

FOOD AND FAITH

BY: MARVIN MATHEWS, M.DIV., LMFT

We also gain a knowledge of our Creator through the study of His revelation of Himself through His Old and New Testament scriptures. This certainly includes His ten commandment laws, but it also includes all of the Creator’s natural laws as well. God says that His people are destroyed because they have rejected knowledge and He goes on to say that because His people have forgotten His law that He will also forget their children. This all sounds very serious to me.

Notice Genesis 1:29, 30: “And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat. And to every beast of the earth, and to every fowl of the air, and to every thing that creepeth upon the earth, wherein there is life, I have given every green herb for meat: and it was so.” This is the original diet God prescribed for all His living creatures. What do you think? Should we look into this and give it careful thought and study, or should we just forget about it? Could it be possible that this is an important part of the lack of knowledge our Creator God is talking about in Hosea 4:6? Are all of the Creator’s laws really this important? I am thinking this is a topic for careful and thorough study and reflection. I am continuing to research and reflect on all of God’s laws both natural and spiritual, and I would like to invite you to do likewise. This kind of application of our physical, mental, and spiritual powers cannot but contribute to the strengthening of our physical, mental, and spiritual powers.

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

| Activity

Body Mechanics FOR STRENGTH & HEALTH BY JANELLE NORMAN, PT

s a physical therapist, I analyze how people are moving through space all day long. It actually comes very naturally to think of correct posture and how we move. My uncle, Ron Fuller (Shawnee), taught knapping courses in Spavinaw, Oklahoma for many years. He taught his students to hold their wrist a certain way and sit with proper posture so as not to cause an injury. His chipping stone used to make the arrowheads had to fit his hand just right so he did not have to work too hard. He had to sit carefully so that he did not cause a back injury and he used the larger muscles instead of the smaller hand muscles. Posture, like our Moms taught us, is important. Your posture is either upright, or not, according to how you sit or stand. The term “body mechanics” refers to your posture moving through space. Having correct posture during movement will prevent many injuries. A lot of our body’s energy every day goes towards bone building and bone tearing down. The way your bone lays down and reforms is directly correlated to the stresses put on it. Some common injuries we see in clinic from poor posture and body mechanics are carpal tunnel; low back pain and strains; and knee and ankle injuries, to name a few. Just sitting slumped can mimic carpal tunnel, which is a nerve entrapment of the wrists. This is common for people who sit in front of a computer for long periods. When you slump, you can pinch the nerve at the neck, mimicking carpal tunnel injuries. Sitting with poor posture can also cause undue stress on the neck muscles and upper back muscles, causing pain in the neck and upper back, sometimes radiating to the shoulder. Proper sitting posture is not difficult! Imagine sitting or standing fully upright, with your head as tall towards the ceiling as it can go, as if a string was pulling from the posterior part of the top of your head. This keeps the normal curves of your back aligned.

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

| Activity

One of my favorite ways to prevent lower back pain is to stretch the hamstrings three ways while wearing shoes. 1) Lie on your back and bring your knee towards your armpit on the same side. Pull from your thigh, not from the front of your knee, so as not to cause knee problems. Give a long gentle stretch, but no bouncing. 2) Gently straighten your leg to a partly bended position using a strap, belt or sheet. This will stretch your middle hamstrings. Give a long, slow stretch for several minutes. 3) Stretch your whole leg straight, with gentle contraction of your quads or the top muscles of your leg and pull with your strap, belt, or sheet to bring your hamstrings into a full stretch, gently. The opposite leg should be bent at the knee and your foot on the floor to keep your lower back protected. You should not be in pain. Only stretch to comfort and to tolerance.

Another common injury with poor posture is low back pain or strain. We see this a lot in out-patient clinics or even in hospitals. Commonly people tend to bend over and lift things up from the ground bending their back, and not using the larger muscles of the legs. Lifting correctly with your legs will keep the normal curve in your back and protect you from injury. To correctly lift, using proper body mechanics, you must keep the normal curve in the back and bend at the legs. First, check the object that you are attempting to lift. If you cannot budge it, ask someone for help; don’t attempt to lift it on your own. Second, if it is easy to lift, keep the curve in your back and lift with your legs. Low back pain is commonly caused by tight hamstrings. The hamstrings are connected to the tibia and fibula (leg bones) and the ischial tuberosity (the bottom of the pelvis.) When the hamstrings are tight they can pull on the pelvis, flattening the normal lordotic curve of the back, causing pain and injury. This is easily prevented with a few simple stretches.

It’s truly amazing that if you simply stretch your muscles you can have full range of motion and function. Tight muscles cannot lengthen to their full length, so they cannot function to their full capacity. Being flexible is very beneficial for your whole body. Keeping strong and active is another way to protect your back with lifting and moving. As a physical therapist I see a lot of disuse atrophy, which mean overall weakness of people. During this last year with COVID-19 it has been difficult for people to get out of their homes and even just to walk. Walking is a good strengthening activity. Keeping the muscles strong all around the back will help protect your back when you are lifting, working or just having fun. Changing your activities frequently will help prevent injury. My daughter, a dental hygienist, is working over people’s mouths all day long. She has to take a break to stretch the opposite way in order to prevent injuries. She takes classes with stretching to make sure she remains flexible and prevent injury. She has been educated in proper posture and body mechanics in her schooling in order to prevent injury as well. We all want to feel good and be healthy. Keeping proper posture and body mechanics during our activities will help us to prevent injury. Staying active and strong will help us enjoy both our jobs and hobbies and live our lives to the fullest.

Janelle Norman is a physical therapist in Oklahoma City, Oklahoma. She enjoys gardening, being outdoors and spending time with her family.

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

| Hope

BY KAREN NICOLA, M.A.

think we would all agree that to have anything of value, it takes work to achieve it. An old Abenaki legend tells the story of learning the difficult lesson that it takes work to extract the sweet thin nectar from maple trees and turn it into syrup.1 My friend, Chloe, never knew that by the end of her day she would be looking at the body of her dead husband following a motorcycle accident. Her life changed forever on that day. It would take “grief work” to move forward into a new life without the man she loved. Would she allow that change to diminish her or make her stronger? Similar to how it takes a great deal of effort to change the amber liquid flowing from a maple tree into tabletop syrup, it takes intentional involvement to become a stronger and better person from our loss. Effort is required to cause any type of positive change.

GRIEF IN ACTION

is Like Sweet Syrup

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

The activity of “grief work” is an intentional choice. Possibly, perhaps just the word—WO-R-K—creates negative memories of a disdained chore you had as a kid. For me it was pulling weeds from the ivy bed in the hot sun. But for the sake of honesty, there is some work I love to do. Possibly you enjoy certain types of work as well. For instance, I really enjoy ironing. The transformation of wrinkled shirts to crisp, pressed ones, ready to wear, is very satisfying. Maybe you enjoy doing the dishes or cleaning out the barn or waxing your truck. With this work comes a degree of satisfaction. Likewise, “grief work” also brings satisfaction. It is an activity of cooperating with healthy healing processes. Just as there are tools to collect for making maple syrup, there are tools that create better results when we grieve.

WHAT IS GRIEF WORK? As I continue coaching others through their grieving journey, we often explore that to grieve well means doing grief work. What do I mean by “grief work?” It is quite simple: grief work is being intentionally active with your grief. It means paying attention to the grief journey and responding in healthy, appropriate, and at times, painful ways. It means facing the emotions and dealing with them in the moment. This can be awkward. When we are in the middle of

| Hope a busy day and a wave of grief overtakes our thoughts and feelings, it is awkward to excuse ourselves and interact with the grief. However, when we do, we are always better for it.

are released that give us a better frame of mind. Exercise also helps us rest better and we need all the assistance we can find to improve rest during grief.

My friend Chloe permitted her feelings and shared them with trusted friends. She put her thoughts and feelings on paper. She hiked with friends. She wept with her sons. She faced the legal matters surrounding her husband’s death. In other words, Chloe was an intentional active participant in her grieving journey. She used healthy grief tools to bring the healing change that was available to her.

GRIEF WORK TOOLS: FORGIVEN & FORGIVING

GRIEF WORK TOOLS: PEN & PAPER What are the tools needed for grief work? My favorite tools are paper, pen, or pencil. Keeping a small notebook handy helps us capture our response to the wave of emotions in the moment. Sometimes a good night’s rest changes the perspective of monumental pain and we awake ready to put onto paper what is in our hearts. As confused as you might feel, putting the feelings, doubts, concerns, and thoughts on paper somehow brings clarity. This is not a neat or tidy process. It should look random, disorganized, messy, and filled with emotion. You are spilling onto paper what is disorganized and random in your heart. It might come out as rants, poetry, or letters addressed to your Creator. As you experiment pouring your heart on to paper you will discover which forms of pen-to-paper are most effective for you. And then do it regularly, like brushing your teeth or doing the dishes.

GRIEF WORK TOOLS: EXERCISE & FRESH AIR Another active grief tool is exercise. Often the buildup of grieving emotions is released while exercising. When we exercise, our body is fueled with fresh oxygen and that is just what is needed to put us back on the healthy grieving path. In addition, positive hormones, such as endorphins,

A huge and often painful part of grief work includes forgiveness. When we find ourselves in the whirlpool of blame, regrets, and guilt, it is time to get serious about grief work. It is time to be honest, take responsibility for what is real and true. It is time to be forgiven and forgive others. It is hard work and for many they need some assistance to navigate this section of the journey. It takes courage and hope. One little step at a time can lead you the whole way until you are out from under the shadow of remorse and suffering. Forgiveness is the best way to begin healing the pain.

GRIEF WORK TOOLS: REST & RESPITE Other healthy grief activities include gardening, taking up a hobby, fishing, hiking, sketching, painting, or listening to soothing music. Choosing any of these types of activities connects you to a brief respite in your grief. It is a way to experience self-care. For a time, the intensity of grief can rest while we engage in activities that comfort.

WHY BE ACTIVE WITH YOUR GRIEF? In short, grief work is simply paying attention to your grief and responding intentionally in ways that will help you heal and discover restoration. Just like Chloe chose to be active with her grief, your grief work can bring you hope, encouragement, understanding and satisfaction. Considering the option of disengaging with your grief and allowing it to rule you, trapping you in suffering; grief work is such a better choice. Putting into practice some or all these grief tools will encourage you to actively participate in your grief, because you know it will help you feel better. Today, Chloe has completed her grief work. Her heart will always hold love for her first husband, but now it also has space for a new relationship. The sweet syrup of healing has been worth the work.

By Karen Nicola, M.A., a Grief Educator and Coach whose ministry with her husband is to help people find healing. They can be contacted at comfortfortheday.com. 1

https://www.firstpeople.us/FP-Html-Legends/GluskabeChangesMapleSyrup-Abenaki.html 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

| Prevention

"...almost one in two Americans has diabetes or prediabetes."

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

| Prevention

ARSENAL THAT HELPS

PREVENT OR REVERSE DIABETES BY: DR. WES YOUNGBERG, DR.P.H.

lmost 35 million Americans have diabetes, and at least 88 million are prediabetic. This means that almost one in two Americans has diabetes or prediabetes. And American Indian/ Alaska Native adults are almost three times more likely than non-Hispanic white adults to be diagnosed with diabetes. Just like type 2 diabetes, prediabetes is characterized by insulin resistance and high blood sugars. However, in prediabetes, blood sugars are not yet high enough to say that you have type 2 diabetes. But don’t let the name fool you, prediabetes is dangerous. In fact, prediabetes doubles the risk of heart disease whether it progresses to type 2 diabetes or not. So, what exactly is diabetes? How does it work? And what effects does it have on the body? Diabetes occurs when a person has high blood sugars for so long, that they eventually cause significant health complications, if not corrected. Diabetes is a disease of high blood sugar. But why

is there sugar in our blood, and how do blood sugar levels get high? When you eat something, your digestive system takes the carbohydrates from your meal and breaks them down into glucose. Glucose is a sugar that provides energy to every cell in your body. It’s essential for life. Once glucose is ingested, it enters the bloodstream. The blood transports the glucose to your cells to give them energy. However, glucose can’t enter the cells by itself. The cells must be unlocked before glucose can enter. That’s where insulin comes in. Insulin is a hormone produced in the pancreas. It acts like a key, unlocking cell membranes and allowing glucose to enter. Once the glucose enters the cell, it provides energy to keep the cell going. As glucose molecules leave the bloodstream and enter the cells, the blood sugar level goes down.

TYPE 1 VS. TYPE 2 DIABETES Type 1 diabetes occurs when the body stops producing insulin. Type 2 diabetes

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| Prevention

BALANCING YOUR BODY TO REVERSE DIABETES BY CAROLINE A. FISHER In 2011, a landmark clinical trial in England used an extreme diet to evaluate whether it would help reverse diabetes. Eleven medically obese patients were given a calorie-restricted diet for eight weeks. Each patient had Type 2 diabetes and elevated levels of fat in their pancreases. One doctor surmised that the extra fat made it difficult for the pancreas to produce insulin. The diet consisted of a “special diet drink and non-starchy vegetables, such as broccoli, asparagus and cabbage.”1 The patients’ fasting blood sugar before breakfast returned to normal within one week, and at the end of the study, the patients “lost an average of 33 pounds and had no signs of diabetes. Three months after returning to a normal diet, seven of them remained free of the disease.”1 Each patient’s fat level was normal after the eight-week study. One of the doctors stated that the study showed “that Type 2 diabetes is all about energy balance in the body. If you are eating more [calories] than you burn, then the excess is stored in the liver and pancreas as fat, which can lead to Type 2 diabetes in some people.”1 Following up, 306 patients who had Type 2 diabetes, a high body-mass index and were not taking insulin were given a restrictive diet, weaned off of anti-diabetic and anti-hypertensive drugs, along with medical support to reintroduce calories over two to eight weeks. Similar to the 2011 clinical trials, after one year “almost half of participants achieved remission to a non-diabetic state and off antidiabetic drugs.”2 Notably, patients who gained weight did not reverse their diabetes while those who lost the most weight had the highest percentage of achieving diabetes remission. To learn more, ask your caregiver about the best treatment for your diabetes condition.

https://www.latimes.com/health/la-xpm-2011-jun-25-la-heb-diabetesextreme-diet-06252011-story.html; see also E. L. Lim, et al., “Reversal of type 2 diabetes: Normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol,” Diabetologia, 54, no. 10. (October 2011): 2506-14, doi: 10.1007/s00125-011-2204-7. 2 Michael E. J. Lean, et al., “Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, clusterrandomised trial,” The Lancet, 391, no. 10120 (February 10, 2018): 541-51, https://doi.org/10.1016/S0140-6736(17)33102-1 1

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| Prevention

occurs when the body becomes resistant to insulin (the insulin stops working as well to “unlock” the cell). Prediabetes is essentially an early form of type 2 diabetes. Type 1 diabetes is a chronic disease and cannot be reversed. However, by making healthy lifestyle choices such as what food you eat and how much you exercise, a person with Type 2 diabetes or someone who is prediabetic can reverse their insulin resistance and get back to a normal blood sugar level without drugs. By making the same healthy choices, type 1 diabetics can reduce the amount of insulin they need to take and lower their risk for a variety of complications, including heart disease and cancer.

be treated, we reduce multiple risk factors. The World Health Organization defines health as: “A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” Ultimately, when we take the steps to reverse insulin resistance and get back to normal blood sugars, we don’t just reverse diabetes, lose weight, and feel better physically, we also affect our mental and social well-being in positive ways. It starts with small choices. You can do it!

Dr. Wes Youngberg is a practicing clinical nutritionist and lifestyle medicine specialist in Temecula, CA. He is on the clinical faculty of Loma Linda University and serves as assistant clinical professor for both the Department of Preventive Medicine at the School of Medicine and the Department of Health Promotion at the School of Public Health.

GOOD NEWS! But it doesn’t stop there! The same health strategies that fight diabetes also reduce the risk of a variety of other diseases such as cancer, heart disease, hypertension, obesity, autoimmune disease, and many others. How can this be? Many different diseases begin with similar causes. When we treat our bodies the way they were designed to

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The good news is insulin resistance CAN be reversed! Diabetes Undone explains how and why a person becomes insulin resistant and how to reverse this condition using simple, basic, lifestyle choices. In fact, it has been scientifically proven that you can experience dramatic health improvement, be free of medications, and even reverse the disease itself with a healthy lifestyle. Understanding the power in your lifestyle is the crucial first step in reversing type 2 diabetes or pre-diabetes. People can begin to reverse diabetes, right now, immediately. All without outrageous cost, without drugs, and without surgery. Diabetes Undone is produced by Life and Health Network, a 501c3 non-profit organization with a goal to simplify what it means to be healthy. lifeandhealth.org

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NCAI Events 2021 - 202 2

► 2021 Mid Year Conference Virtual Event - NCAI Alaska Region June 20, 2021 - June 24, 2021 ► 2021 Annual Convention & Marketplace Sacramento Convention Center, Sacramento, CA Oct 9, 2021 - Oct 15, 2021

► ANCSA at 50: Empowering Our Future Virtual Event Oct 21, 2021 - Oct 23, 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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NIHB Events 2021 - 2 02 2

► National Native Harm Reduction Summit Virtual Jul 21, 2021 -Jul 23, 2021

► 2021 Annual Self-Governance Consultation Conference Burlingame, CA Sept 13, 2021 - Sept 17, 2021

► Association of American Indian Physicians 50th Annual Meeting and Health Conference Jul 29, 2021 -Jul 31, 2021

► National Indian Health Board 38th Annual National Tribal Health Conference Virtual Event Oct 4, 2021 - Oct 7, 2021

► National Indian Council on Aging Conference Reno, NV Aug 1, 2021 - Aug 6, 2021

All events reflect dates and information on the National Indian Health Board website at press time.

Go to http://www.nihb.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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