Making her voice heard - Inpire Health July-August 2020 by Great Bend Tribune

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July/August 2020

Empowering Natural Living

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natural beauty

HOW TO EAT YOUR WAY TO

Skin

YOUTHFUL By Jenni Jacobsen

YOU MAY THINK THAT EXPENSIVE SKINCARE REGIMENS ARE NECESSARY TO ACHIEVE THAT YOUTHFUL GLOW, SO YOU WILL PROBABLY BE SURPRISED TO LEARN THAT THE FOODS YOU PUT INTO YOUR BODY ACTUALLY DETERMINE HOW YOUR SKIN LOOKS. EATING THE RIGHT FOODS CAN HELP MAINTAIN HEALTHY SKIN. IN FACT, THE RESEARCH SHOWS THAT CERTAIN DIETARY STRATEGIES MAY BE JUST AS EFFECTIVE AS THOSE COSTLY SERUMS AND CREAMS. Limiting Sugar You know that excess sugar isn't good for your overall health and it probably isn't doing your skin any favors either. A 2016 study in the journal, “Biomedical Optics Express,” found that when mice ate a high-sugar diet, they didn't gain weight, but their collagen was damaged. The researchers leading the study concluded that consuming too much sugar harms the skin by damaging the connective tissue and fat that lies just beneath your skin. Scientists writing for a 2011 publication of “Anti-Aging

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Medicine” explained that sugar creates advanced glycation end products (AGEs) which cause inflammation in the skin. Reducing your intake of added sugars can protect the skin's tissues and keep skin looking healthy. Drink More Water Beyond limiting added sugars, consuming an adequate amount of water can improve skin health, especially if you experience dry skin. A 2015 study in “Clinical, Cosmetic and Investigational Dermatology” assessed water intake among a group of participants and divided them into two: one group with lower water intake and a second group with a higher intake. Both groups were then asked to supplement their usual water consumption. Study results showed that while both experienced improved skin hydration, this effect was greater in the group whose water intake was initially low. If you haven't been drinking enough water, upping your consumption can relieve skin dryness and

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leave skin looking more attractive. The authors of the study concluded that sufficient water consumption is equivalent to applying moisturizer to the skin. Eat Whole Foods Consuming enough of the right nutrients, such as certain vitamins and minerals, is also essential for healthier skin. A 2009 report in “Nutritional Cosmetics” explains that vitamin E has antioxidant effects and can protect the skin from sunlight and signs of aging. The research shows that vitamin E may be especially beneficial when paired with vitamin C, which shows strong benefits, including preventing damage from the sun and free radicals. Some people may opt to take vitamin supplements to achieve an adequate intake of vitamins C and E, but it is possible to promote skin health by getting these vitamins in the form of whole foods. Citrus fruits and berries and avocados are packed with these vitamins. Drink Herbal Tea Drinking certain types of tea may promote youthful

skin. A 2012 study in “AntiAging Medicine” tested the effects of herbal teas on the formation of advanced glycation end products. Results showed that herbal teas reduced the buildup of AGEs and improved the skin's elasticity. The herbal teas used in the study contained ingredients such as bamboo, persimmon leaf and Chinese blackberry, which may be useful for preventing skin aging. Using nutritional strategies such as drinking tea, getting enough vitamins C and E, consuming plenty of water and avoiding excess sugar can promote skin health and help to maintain a youthful, wrinklefree appearance. Adopting these healthy strategies may reduce the need for expensive cosmetics, helping you to save money in the process.

Herbal teas up uild reduce the b nd of AGEs a improve the . ticity skin's elas

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contents July/August

2020

RHEUMATOID ARTHRITIS

2 NATURAL BEAUTY

How to Eat Your Way to Youthful Skin

5 SUPER FOOD Ginger

7 HEALTHY BODY

It's All in Your Head: How Stress is Affecting Your Weight Loss Plan

8 SURVIVOR

สนI Beat Cancerสน Party

10 EXERCISE

Why Walking is the Best Exercise

12 EAT FRESH

Health Benefits of Pineapple

14 HEALTHY MIND

4 Mindfulness Meditations to Break Your Addiction to Codependent Relationships

16 RECIPE

Chocolate Peanut Butter Bananas

17 MIGHTY KIDS

How to Talk to Your Child About Emotions

19 RECIPE

Chicken Cucumber Avocado Salad

20 COVER STORY

super food

Ginger By Kristy Podruchny

STAYING HEALTHY REQUIRES SOME ROUTINE AND CONSISTENCY. DEVELOPING A HABIT OF BRINGING GINGER INTO YOUR LIFE IS A HELPFUL CONSIDERATION FOR PREVENTING AND TREATING ILLNESS.

inger has enough health benefits and spice to catch the attention of chefs and researchers. Humans have been using ginger to treat various ailments from nausea to arthritis for thousands of years. After learning about all the health benefits this super food offers, you’ll want to incorporate ginger into family meals and make ginger tea daily. Ginger is also great in poke bowls or in a salad dressing for an extra kick. Many of the bioactive compounds found in ginger have antioxidant properties that fight damaging free radicals. Gingerols and shogaols are two bioactive compounds found in ginger. More gingerols are found in fresh ginger than dried, but the shogaols present in dried make up for

that loss—so either form is beneficial. Ginger can be used to alleviate nausea, control pain and inflammation, fight viruses, help control blood sugar and has been studied for its potential to prevent cancer. Entire books can be written on the health benefits contained in this popular spice. People with rheumatoid arthritis (RA) can look to ginger’s antiinflammatory properties to help battle pain and inflammation from the condition. A study published in the journal “Arthritis” concluded that though further studies are needed, there is enough evidence to suggest that ginger can help stop the progression of RA and possibly reverse damage. A noninvasive RA treatment with no side effects? Ginger truly is a super food!

People with rheumatoid arthritis (RA) can look to ginger’s anti-inflammatory properties to help battle pain and inflammation As if ginger hasn’t done enough for us, it has the potential to help our brains, too. A 2020 study published in “Journal of Pharmaceutical and Biomedical Analysis” found that gingerols and shogaols are able to cross the blood-brain barrier (BBB). This is big news! The research suggests that ginger’s health benefits can cross the BBB to help treat anxiety, Alzheimer’s disease, Parkinson’s disease and epilepsy. Staying healthy requires some routine and consistency. Developing a habit of bringing ginger into your life is a helpful consideration for preventing and treating illness. Grate some fresh ginger, cut a lemon and add hot water to your favorite mug for a spicy tea. Breathe and enjoy your natural medicine. INSPIRE HEALTH

editor’s letter M A G A Z I N E executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Chad Ruiz

contributing writers Stefanie Ady Amber Marie Arevalos Veronica Coons Beverly Conyers Samantha Harrison Jenni Jacobsen Crissie Mergogey Kristy Podruchny D. B. Virago

Just Breathe

When July rolls around and you realize that you did NOT stick to your new healthy eating program and it’s swimsuit time, what do you do? Just Breathe. Rome wasn’t built in a day and healthy lifestyle changes take time. That’s where Inspire Health Magazine comes in to play. Now, take your magazine, grab a cup of ginger tea, read and…breathe. Let your mind take you on a journey through natural living and new healthy ideas to keep you young, active and most of all, happy in your own skin. Have a family member with memory issues? Read about the all natural solution by Towny Robinson. Learn how pineapple is going to help you with your arthritis. Discover the secrets of ginger, the super food that combats arthritis. Not only is it good for your stomach, it’s helping with joint pain. I know that I’m going to put it in EVERYTHING! So, breathe, live, play and read Inspire Health and just maybe, it will inspire a lifestyle change. Suzanne

creative team production and design

Suzanne Fox Claire Thomas Tra Pham

PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher

LOCAL REPORTING: Veronica Coons LOCAL PHOTOGRAPHY: Hugo Gonzalez The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V2

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healthy body

IT'S ALL IN YOUR HEAD HOW STRESS IS

Af f e c t i n g

YOUR WEIGHT LOSS PLAN By Samantha Harrison STRESS IS A DIFFICULT CONDITION TO TREAT BECAUSE IT MANIFESTS ITSELF DIFFERENTLY IN EVERYONE. SOME PEOPLE MAY REACT TO STRESS BY SPENDING MORE TIME ALONE, AVOIDING SOCIAL INTERACTION. OTHERS MAY REACT IN THE EXACT OPPOSITE BY GETTING OUT AND PURSUING THEIR GOALS MORE AGGRESSIVELY. Regardless of the way you react to stress, chances are, it's not helping your weight loss plans. Stress has a number of effects on your emotions, hormones and well-being that makes fitness goals difficult to achieve. If you're set on losing weight but you feel like you're falling behind, take a step back and acknowledge some of these facts about stress. Stress Causes a "Fight or Flight" Response Your body has a natural stress response that acts as an alarm system for your body. When you

encounter a stressful experience, your body reacts by releasing cortisol, adrenaline and other hormones from your adrenal glands. Adrenaline increases your blood pressure, boosts your body's energy supply and increases your heart rate while cortisol suppresses functions that are unessential in a fight-orflight situation such as your digestive system and immune system. You'll experience a sudden burst of energy and alertness, but as the adrenaline subsides, you'll crash. When this happens, you're more likely to feel fatigued, restless and hungry, causing you to fall back on your weight loss routine. Fatty and Sugary Foods Reduce Stress "Stress eating" is not just something people have made up, it's a scientific fact. According to Harvard Health, high insulin levels combined with high cortisol in the body increases your appetite for fatty, sugary, and otherwise, unhealthy

foods that lead to weight gain. What's more, high insulin levels are typically associated with obesity– meaning people who are already overweight are more likely to reach for sugary and fatty foods when they're under stress. Stress Affects Sleep Patterns Restful and adequate sleep is essential if you want to achieve your weight loss goals. When you wake up feeling alert and ready to take on the day, you’re more likely to follow through with your diet and make it to the gym for your workout. According to the National Institute of Neurological Disorders and Stroke, about 40 million Americans have a sleep disorder and another 20 million experience other sleep problems. Many of these are either caused by or exacerbated by stress, anxiety disorders and depression; most of which are preventable. Sleep is one of the most important and complex functions of the body, so it's important that you do everything you can to help it along. When you get better sleep each night, your stress levels decrease and your fitness goals will become much more manageable. Weight loss shouldn't be a difficult or frustrating experience. If it is, you may be suffering from stress, high anxiety or depression. If you want to accomplish your goals, it's best to solve these issues before continuing your fitness routine. If these problems persist, don't be afraid to ask for help from a friend or loved one.

People who spend more time preparing meals are more likely to have healthier diets, according to a study published in the "American Journal of Preventive Medicine." They eat more fresh fruits and vegetables. INSPIRE HEALTH

survivor

An ‘I Beat Cancer’ party with a message Colon cancer survivor recalls journey, offers warning

ete Krier really knows how to throw a party. The Claflin native just turned 65 and beat what’s considered Stage III colon cancer. So Krier hosted an “I beat cancer” party, and roughly 500 friends, neighbors, family and community members gathered to celebrate his victory and his birthday, but were also educated on the importance of getting screened for colon cancer. It was September of 2018 when Krier found himself at Clara Barton Hospital in Hoisington. He had been fighting an infection in his legs and was anemic. Dr. P.J. Stiles ordered a colonoscopy. That’s where five to six tumors were found inside his colon. Krier then went on to have surgery in October to remove a big section of his colon, where he proudly said, “I got a picture of it if you want to see it.” But the good-natured owner of Pistol Pete’s Nuts and Bolts in Great Bend wasn’t done

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yet. Due to cancer found in his lymph nodes as well, Krier was referred to see Dr. Mark Fesen, medical oncologist at Central Care Cancer Center. In January of 2019, he began chemotherapy treatments that occurred every other weekend for six months. “You wouldn’t believe it, but I got hyper when I was on chemo,” he said of the side effects. “I couldn’t sit down. It was crazy. I couldn’t sit still, couldn’t shut up, nothing. I got a lot done, really.” The exception was housework, his wife Lois added jokingly.

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Krier’s journey in beating colon cancer also came with its share of complications. There was a catheter issue, being unable to urinate properly and wearing a colostomy bag for just over a year. But through it all, he said “you can’t just give up.” According to the American Cancer Society, colorectal cancer cells sometimes make substances called tumor markers that can be found in the blood. The most common tumor marker for colorectal cancer are carcinoembryonic antigen (CEA). Blood tests for these tumor markers can

sometimes suggest someone might have colorectal cancer, but they can’t be used alone to screen for or diagnose cancer. This is because tumor marker levels can sometimes be normal in someone who has cancer and can be abnormal for reasons other than cancer. Tumor markers are used most often along with other tests to monitor patients who already have been diagnosed with colorectal cancer. The markers help show how well treatment is working or provide an early warning that a cancer has returned.

Levels of CEA higher than 20 nanograms per milliliter are considered very high. Krier was up to 35 ng/ml before his surgery and now is at a two ng/ml, which is normal. Being close to home for Krier’s chemo treatments was also key to his success. Evidence has proven that going through cancer treatments near loved ones and close to home have improved outcomes. “Central Care Cancer Center is dedicated to keeping cancer care close to home,” said LeAnn Powers, CCCC public relations manager. “We have facilities throughout Kansas, mostly in rural settings, including Great Bend. We are also dedicated to making the patient our top priority by offering comprehensive cancer care including chemotherapy, radiation therapy, financial counseling and other supportive services all under one roof.” For Krier’s “I beat cancer” party, he thought it would be kind of selfish to just have a birthday party. “What I wanted was a thank you party for everybody’s prayers. How do you pay someone back for their prayers? We had everyone and their dog praying for us and helping us out. And I thought while we’re throwing a party, why don’t we go an extra yard and see if we can prevent someone from having to go what we went through, and a lot of other people are going through.”

They got the word out about the party, but Krier and Lois did not expect the nearly 500 people that turned out, including Dr. Stiles and Dr. Fesen, who spoke at the event. “We were just trying to help some of our family and friends, and prevent them from having cancer,” Krier said. “This was a good reason to get together instead of at a funeral service.” Unfortunately, the Kriers have lost many relatives and friends to a variety of cancers. Krier’s friend Karen added, “(The party) was an educational moment that opened a lot of eyes. We are all here for each other and we need to be here to support each other.The party got a lot of people thinking and talking. I was just moved by everybody who got up and spoke.” According to the American Cancer Society, overall the lifetime risk of developing colorectal cancer is about 1 in 23 for men and 1 in 25 for women. And on average, there’s a 1 in 3 chance that a person develops a form of invasive cancer. “If there were 500 people at the party, say 175 people may have cancer now and don’t know it, and if we could save those 175 by encouraging screening, what would that mean? (chuckling) I’d get a door in heaven,” Krier said. Amen Pete. Amen.

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exercise

WHY WALKING IS THE

BEST EXERCISE By D. B. Virago

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OU ALREADY KNOW THAT REGULAR EXERCISE IS GOOD FOR YOU. THE PROBLEM IS DOING IT CONSISTENTLY. ONLY GOING TO THE GYM ONCE EVERY COUPLE OF WEEKS WILL DO MORE HARM THAN GOOD. IT WOULD BE BEST IF YOU DID SOMETHING THAT YOU WILL BECOME MOTIVATED TO DO DAILY, AND THAT, IN TURN, WILL MOTIVATE YOU. THIS ARTICLE EXPLAINS WHY WALKING IS THE BEST EXERCISE.  It's Easy and Cheap You don't need a lot of extra time. You don't have to drive to a gym or wait for a class. You don't need a lot of expensive equipment. A good pair of shoes and weather-appropriate clothing is all you need. If you walk indoors, you don't even have to worry about the weather. You'd be surprised at how early your local mall

unlocks its doors and how many fellow walkers you will encounter in the early morning. To go for a walk, all you have to do is stand up and go.  You Already Know How Walking is one of the first things you learned to do as a child and you've been doing it ever since. You don't need to learn how to program a fancy piece of equipment. You don't need to practice how to balance, climb, kick or dance. You already know this. Like the Nike ad said, just do it.  Walking Doesn't Hurt You've been walking your whole life. Your body is already adjusted to it. As long as you don't push yourself too hard, you aren't going to come home with sore muscles after a walk. You won't pull your back muscles or injure your rotator cuff. Invest in a pair of shoes with good support and cushioning, and you can walk every day, injury-free.

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It can get your creative juices flowing and has been shown to aid in memory and mental acuity

 Walking is Healthy in Other Ways Besides the physical benefits, walking helps your whole person. Walking clears the mind but gives you a chance to focus. It can get your creative juices flowing and has been shown to aid in memory and mental acuity. Walking gets your eyes away from screens and your ears away from phones. If you walk outside, you get fresh air and vitamin D. If you've been thinking about starting an exercise regimen, think walking. You can start right now, and you can do it every day. Get up, get out there, and walk.

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eat fresh

HEALTH BENEFITS of

PINEAPPLE

PINEAPPLE IS A DELICIOUS TROPICAL SUPER FRUIT THAT BLENDS PERFECTLY INTO SMOOTHIES, ADDS A TANGY SWEETNESS TO FRUIT SALADS AND IS A PERFECT SNACK BY ITSELF. NOT ONLY IS THE PINEAPPLE DELICIOUS, IT IS PACKED WITH MANY NUTRIENTS THAT BOOST IMMUNITY, REDUCE INFLAMMATION AND IMPROVE DIGESTION. By Crissie Mergogey

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HEART HEALTH In addition to being beneficial for bone health, potassium is also necessary for a health cardiovascular system. Potassium is a mineral that helps lower blood pressure and is needed for a normal heart beat. Pineapple also contains copper, a mineral that is vital for healthy red blood cells. When blood cells are healthy, they are more efficient at bringing oxygen to all your cells to help your organs do what they need to do.

CHOOSING A RIPE PINEAPPLE AT THE STORE CAN BE DIFFICULT. HERE ARE 5 SIGNS TO LOOK FOR TO CHOOSE A RIPE PINEAPPLE:

Check the color. Pick a pineapple with green healthy leaves. The shell color will range from green to yellow. Shell color is not a way to tell if it is ripe.

HOW TO PICK A PINEAPPLE The best and most nutritious way to enjoy a pineapple is fresh. Canned pineapple and pineapple juice do not have the same number of nutrients as fresh pineapple, meaning they do not carry the same health benefits. Canned fruits are lower in fiber and the juice is mostly devoid of fiber, because it is filtered. The canning process destroys many nutrients, including half of the vitamin C and all of the bromelain. The bottom line, choose fresh pineapple for maximum anti-inflammatory and antioxidant benefits.

Gently squeeze it. The shell should be firm, but should give a bit when squeezed. A solid hard pineapple is not ripe. BLACK STAINLESS

Smell the base. A ripe pineapple will smell sweet, like a pineapple.

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Pull the leaves. If the leaves can be pulled out easily, the pineapple is likely to be ripe.

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Weigh it. If the pineapple is heavier than it looks, it is likely to be juicier and ripe.

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IMMUNITY & REDUCED CANCER RISK The enzyme bromelain also acts as an antioxidant, meaning that it reduces cell damage caused by free radicals and other toxins in the body. Pineapple is also packed with other antioxidants, such as vitamin C and beta-carotene. One cup of pineapple will give you all the vitamin C you need in a day. Because of its high amounts of antioxidants, pineapple can help improve your immune system and reduce the risk of cancer.

DIGESTIVE HEALTH Pineapple is high in fiber and water, which are necessary for good digestion. The beneficial enzyme bromelain also contributes to digestive health by breaking down protein faster which can reduce bloating and constipation. Eating more fiber on a daily basis can help reduce the risk of type two diabetes and lower cholesterol.

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BONE AND JOINT HEALTH Pineapple contains an enzyme called bromelain, which has many health benefits. This mighty enzyme acts as an anti-inflammatory compound that can help with tendinitis, arthritis and other muscle and joint issues. Manganese and potassium are minerals in pineapple that are essential for bone density and connective tissue strength. Pineapple contains 75 percent of the daily recommended value of manganese, which makes it a powerful agent for bone and joint health.

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healthy mind

4 MINDFULNESS MEDITATIONS TO BREAK YOUR ADDICTION TO

t n e d n e p Code RELATIONSHIPS By Beverly Conyers IF YOU’VE FOUND YOURSELF IN A CYCLE OF CODEPENDENT RELATIONSHIPS, REST ASSURED THAT THERE IS A WAY OUT. LEARNING HOW TO OVERCOME CODEPENDENCY WILL TAKE SOME DEEP INNER WORK, BUT WITH THE HELP OF MINDFULNESS MEDITATION, THIS PROCESS CAN BECOME MUCH EASIER. Mindfulness, and mindful meditation, can help you recover from anything and everything in life. Whether that’s combating self-sabotaging behaviors, healing shame, and reaching emotional sobriety, or battling addictive tendencies and releasing trauma, I offer mindfulness meditation techniques that can help. Many of these practices can be applied to codependency recovery too.

But first, what is mindfulness? The definition of mindfulness is: “The practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.” But, what is codependency anyway? Codependency is most often rooted in childhood; becoming a learned behavior that affects relationships. A codependent relationship typically forms with a romantic partner, although it can happen with a friend or family member. The definition of codependency is: “A psychological condition or a relationship in which a person is controlled or manipulated by another who is affected with a pathological condition (such as an addiction to alcohol or

Beverly Conyers is a mother of three grown children. She began writing about addiction when she discovered her youngest daughter had become addicted to heroin. Through her books, she hopes to reduce the stigma of addiction to help families and friends develop effective coping strategies, and to offer support, strength, and hope by sharing fact-based information and real-life stories of struggle and recovery.

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heroin) broadly: dependence on the needs of or control by another.” When it comes to romantic relationships, codependent partners tend to put their needs aside in order to support, help, or ‘fix’ the person they’re in a relationship with. The codependent partner typically believes that they will only receive love from their partner if they sacrifice themselves in this way. Also, they often gain a sense of identity, self-confidence, and value from the ways in which they help their partner. In many cases, a codependent partner may stay with someone who is abusive or has a substance abuse problem or addiction. This way, they feel needed and can work to gain their partner’s love. A codependent person draws so much of their own self-worth from their partner that they develop a sort of relationship or love addiction that keeps them in a codependency

cycle. Have you been asking yourself, “Am I codependent?” Here are a few signs: A FEW SIGNS OF CODEPENDENCY INCLUDE: • Valuing others’ approval more than your own approval. • Having difficulty making decisions for yourself. • Fears of abandonment. • Poor self-esteem. • Having a severe dependence on relationships, often to your own detriment. • Having an inflated sense of responsibility for what other people do. • People-pleasing behaviors. • Care-taking behaviors.

Learning how to stop being codependent is crucial for finding the love and intimacy in a relationship that you truly deserve. With these meditation techniques, you can learn how to practice mindfulness in a way that can help you heal and overcome your codependent behavior. Here are a few meditations that can help.

Feel the pause (To connect with your thoughts) Codependent people tend to lose touch with their own wants and needs. One of the major benefits of meditation is that it forces you to quiet your mind and be alone with your thoughts.

Codepende n most often cy is roo in childhoo ted d; becoming a learned behavior th at af relationship fects s.

For this meditation, you can develop your concentration by paying attention to natural pauses in your breathing. Start by sitting or lying down in a comfortable position and close your eyes. Take a moment to notice the physical sensations, sounds, smells, thoughts, and feelings that come up. Be aware of what’s happening in the moment but don’t try to do anything about it. Breathe as you normally would. Learning how to be mindful of your own thoughts and feelings gives you the chance to explore what you really want. This takes the focus off of what your partner needs, and puts it back onto your own.

Letting go of thoughts (To stop worrying about others’ approval) If you struggle with codependency, it’s likely you deal with intrusive and negative thoughts. What will others think? Does my partner love me? Am I doing enough to earn their love? Am I letting others down? One of the benefits of mindfulness is the ability to let these thoughts come and go. For this meditation, begin by lying or sitting down in a comfortable position. Close your eyes, settle in and start to breathe normally. Bring your attention to your breath and notice how it moves into your nose and out of your body. Notice how it feels as it leaves your body. Softly say “breathe” to yourself at the beginning of every inhalation and exhala-

tion. If your mind wanders, recognize those intrusive thoughts as “not breathe.” Without judgment, let the thought go and bring your attention to your breathing. Continue this until you finish your meditation. Can you let your thoughts fly away like birds? By learning to let intrusive thoughts come and go, and accept them for what they are, you can learn how to manage the negative thoughts that keep you stuck in your codependent behaviors.

Relearning your loveliness (To learn self-love) A lack of self-confidence and self-love is one of the biggest reasons people cling to their relationships. You may be dependent on the love and approval of your partner because you are not able to give that love and approval to yourself. Practicing mindfulness can help you get in touch with yourself and harbor the self-love you deserve. For this meditation, get into a comfortable position either sitting or lying down. You can close your eyes or focus on a point in the distance. When ready, quietly chant or think these phrases: “May I be free from fear.” “May I be free from suffering.” “May I be happy.” “May I be filled with loving kindness.” Choose the phrase or phrases that mean the most to you and repeat them over and over for two to three minutes. Do this even if you don’t believe them. Even if you don’t think you are worthy. Plant these seeds of self-love so they can grow and blossom within you over time.

By learning to love yourself, you will no longer need the approval of others. You will no longer need to be needed by your romantic partners, so you can offer yourself the love you crave.

Change your life (To find self-compassion) Having compassion for yourself is vital if you want to break free from codependency symptoms. By extending compassion to yourself, you can convince yourself that you are worthy of love and deserve to have your needs met. For this meditation, try journaling to explore this concept of self-compassion. To start, find a quiet place where you can be alone for 10 to 15 minutes. Use a computer or a pen and paper and fill an entire page with your thoughts on self-com-

passion. Consider these ideas to get started: What negative self-talk would you need to give up in order to be more self-compassionate? What does self-compassion mean to you? How can moments of self-compassion improve your life? How can you practice self-compassion today? By offering yourself some self-compassion, you are recognizing that you are worthy of love and acceptance. You can give this to yourself without needing the approval of others to feel this way. If you’re finally ready to break the cycle of codependent relationships by getting to the root cause of the problem, mindful meditations can help. These mindfulness techniques can help you get in touch with your thoughts, needs, and emotions.

New 2020

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Nutrition Facts Per Serving Energy 116 kcal 5% Protein 2.81 g 5% Total lipid (fat) 2.98g 6% Carbohydrate 21.31 g

recipe

CHOCOLATE PEANUT BUTTER BANANAS By Amber Marie Arevalos

imple desserts are the best kind of desserts. This simple recipe is also 3.minimally processed and healthy. It is kid-friendly and can be created a variety of ways. So, feel free to get creative and make a few different types of this great recipe.

Bananas are an excellent food that can be taken quickly for a snack on the road and usually upholds well in a lunch bag. They create little to no mess and provide vitamin C, B and potassium. There is also a good dose of manganese and fiber. They are known for their blood sugar regulation and have been linked to weight loss.

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Nut butters are a great way to get rich beneficial fats. It contains vitamins, minerals, fiber and in 2 tablespoons of peanut butter, you can get up to 8g of protein. The amount of fiber helps to keep us regular and keeps our gut in check. It will help us stay full and as with bananas, helps regulate blood sugar. INGREDIENTS 4 large bananas 1/3 cup peanut butter 1/2 cup melted chocolate 1/2 cup crushed peanuts or nut of choice 12 wooden skewers or lollipop sticks

DIRECTIONS  S lice bananas into slices about 1 inch thick.  S pread peanut butter onto a slice and sandwich two slices together.  S tick one wooden stick in each sandwiched banana. P lace on wax paper on a cookie sheet and freeze until solid, at least an hour. M elt chocolate in microwave* and remove frozen banana bites from freezer. D ip each banana pop in chocolate, roll in peanuts if desired and place back on wax paper. Freeze for another hour.  Transfer and keep in an airtight container in the freezer for up to 2 weeks. * Melting chocolate in a microwave–use 50% power and stir every 30 seconds until completely melted.

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HOW TO TALK TO YOUR CHILD ABOUT

s n o i t o m E By Stefanie Ady

ealing with emotions is a part of everyone’s skill set. Parents, teachers and other caregivers have an added challenge of helping children to navigate around any bends in life’s daily road that may affect their well-being. The road map of emotional intelligence includes friends, family and school relationships. We can help our children from confusing feelings by purposefully talking about

different emotions and ways to cope. A child might come home from school feeling frustrated, tired or ready for a snack. Here are a few ways you can check in with them emotionally: ß “Tell me about school/grandma’s/daycare today.” Inviting children to participate in a narrative about their day will give far more insight than simply saying “How was school?”

ß“Who did you sit with at lunch/play with at recess?” This will inform you of some key people in your child’s daily interactions, and allow you to gauge whether they are making connections with others in a positive way. ß“What are you feeling good about? What do you wish could have been different today?” These questions help create a reciprocal conversation with the child as you can share about your day with them, too. “Pretty much as soon as they’re verbal, children can be taught to identify and communicate their feelings,” said clinical psychologist Dr. Lisa Firestone with Psychology Today. We need to deliberately teach children to handle the emotions stemming from social interactions at an early age.

STEPS TO INCREASE THE EMOTIONAL INTELLIGENCE OF CHILDREN:

Identify what the child is feeling and give it a name. Are they feeling sad, mad, a mix of both? Are they feeling excited or nervous? Are they content? Try to find an accurate label for the emotion.

Discuss different options for how to react to a feeling or situation. Show empathy and tell them about some healthy ways you deal with difficult emotions. There is always a “next right thing” to do, whether you’re feeling good or bad.

Give the child a few minutes to be alone or reset after your conversation. Ask what they need. Listen to music, play a game or simply let them watch television to decompress.

Pretty much as soon as they’re verbal, children can be taught to id entify and communicate their feelings

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wellness ids Omega-3 fatty ac ideal found in fish are allies in the battle ation. against inflamm

WHEN IT COMES TO CHRONIC INFLAMMATION, NATURE HAS A LOT TO OFFER. RELIEF FROM RHEUMATOID ARTHRITIS (RA) OFTEN COMES FROM NATURAL REMEDIES—IN FACT, 6090 PERCENT OF PATIENTS WITH RA SEEK ALTERNATIVE MEDICINE TREATMENTS ACCORDING TO A 2014 REVIEW PUBLISHED IN “ARTHRITIS.” RA is an autoimmune disorder that causes severe joint pain as a result of an inflammatory response to the tissue that surrounds joints. The confused immune system attacks the person’s own tissue. What causes RA is still a mystery, but genetics and environmental triggers can play a role in developing the condition. As of now, there is no known cure or treatment to reverse the damage caused by RA, but there are treatments that can help alleviate pain and inflammation. Though there’s mystery surrounding RA, one way to look toward prevention is to focus on maintain-

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R h e u m a to i d

A r th r i ti s By Kristy Podruchny

ing a healthy immune system with a healthy diet and an active lifestyle. Treatment for RA usually includes non-steroidal anti-inflammatory drugs (NSAIDs) and injectable steroids. It’s common for patients to develop stomach ulcers from the NSAIDs and adrenal issues from the steroids. Despite this, there’s good news that can clear some of the fog surrounding an RA diagnosis—we’ve been provided a seemingly endless source of anti-inflammatories from nature’s medicine cabinet. The goal is to reduce as much inflammation as possible to relieve pain and stiffness. Omega-3 fatty acids found in fish are ideal allies in the battle against inflammation. The eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) from omega-3 fatty acids contain anti-inflammatory properties

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to reduce pain and swelling while helping support healthy immune function. They work by blocking inflammation pathways. All of this from the humble fish! Curcumin, a polyphenol found in turmeric, gets a lot of attention for its potent anti-inflammatory properties. It does this by blocking inflammatory cytokines to disrupt the signaling process that is necessary for inflammation to occur. If you add turmeric to your food with the goal of drawing out its medicinal properties, don’t forget to increase its bio-availability by adding a healthy fat and pepper to the mix. Ginger and turmeric are close relatives in the Zingiberaceae family, so it shouldn’t come as a surprise that ginger comes with

a long list of health benefits. Ginger not only helps combat inflammation associated with RA, it soothes the GI tract, which can help treat stomach ulcers caused by NSAIDs. The anti-inflammatory properties in ginger come from phytochemicals like gingerols and shogaols, which inhibit genes from being activated to produce an inflammatory reaction. Acupuncture, massage and hydrotherapy may offer some relief from the pain and swelling from RA. Find practitioners who know how to gently work with you. These treatments help increase circulation and release endorphins. Lifestyle changes are encouraged in people diagnosed with RA. It’s important to stay active and eat healthy. Smoking, inactivity and an unhealthy diet can trigger symptoms of RA and should be avoided. Replacing those habits with meditation, food prepping and time in nature will pave your way to healing and relief.

recipe

CHICKEN CUCUMBER AVOCADO SALAD By Amber Marie Arevalos

ith the warmer months coming into season, the demand for cooler recipes is high. We want to keep the house cool and do little to no work in the kitchen. This recipe is simple yet tasteful, with a lot of health benefits. You can dress this up as much or as little as you want. Chicken is a very common choice of protein. One chicken breast will give you 26.1g of protein, 1.4g of fat and 0g of carbohydrates. The lean protein found in chicken helps with growing and

maintaining muscle mass, which will help with increasing strength. Chicken breast without the skin contains the least amount of fat amongst all the other variations of chicken. Avocados contain an amazing amount of nutrition. One of the most common known facts about avocados is that they are a great source of healthy fat. The fat derived from avocados are in the omega-3 fatty acids, which is great for bone health. They also contain great sources of vitamins C, E, K and B.

INGREDIENTS 6 boneless, skinless chicken breasts 1 large cucumber, halved lengthwise and sliced into 1/4-inch thick slices 1 bag spring mix 2 avocados peeled, pitted and diced 1 carrot julienned 1/2 cup small broccoli florets 1/2 cup sweet corn (1 ear, slice corn off cob and cook in microwave until tender) 3 tablespoons olive oil 3 tablespoons lemon juice (or the juice of 2 limes) 1/4 cup cilantro, chopped Salt and pepper to taste Avocado oil spray INSTRUCTIONS  S pray chicken breast with avocado oil, season with salt and pepper. Cook in air fryer at 390° for 18 minutes. Remove and cool for 30 minutes before slicing. P lace spring mix in a large salad bowl.  Mix olive oil, cilantro, lemon juice and salt and pepper. D rizzle with dressing and toss gently to mix all thoroughly.  Layer other vegetables around bowl.

Servings: 6 people If you do not have an air fryer for this recipe, you may bake the chicken in an oven at 350° for 40 minutes.

Nutrition Facts Per Serving Calories: 199 kcal Protein: 2.88 g Fat: 16.91 g Carbohydrates: 12.97 g

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cover story

by Veronica Coons vcoons@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com

t 26 years old, Vanessa Favela knows what it’s like to grow up fast. At the age of 15, she immigrated with her family from Mexico, and entered Great Bend High School in her freshman year as an ESL student. Since then, the unassuming and pleasant young woman has gone on to serve her community in many ways. She has pursued higher education and found work in the field of nursing. She is an ESL teacher’s assistant in the schools. And most recently, served as a volunteer translator for Great Bend City Administrator Kendal Francis during a recent Kendal’s Koffee online event, helping to provide the Hispanic community with vital information about the city’s response to COVID-19. She has been mentioned in a Kansas Leadership Center magazine article, and her involvement in local women’s religious activities is growing.

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Vanessa is the oldest of four children. She was followed by brother Jesus, now 18, sister Lorena, 17, and finally Samuel, 8. The first three children were born in Durango, Mexico, and Samuel was born in the United States. Like most immigrant families, opportunity and education have been very important to the Favela family. In order to take full advantage, speaking English was an important first step. It was one that was more difficult for Vanessa than for her younger siblings. “Not a lot of people that spoke Spanish were willing to help me in school,” Vanessa said. “About that time, they (USD 428) hired two English as a Second Languagee teacher assistants. They helped mee out a lot.” She wasn’t alone. The high school oll also hired more bilingual employees ess as the number of ESL students increased, she said. It took her about ut three years to learn to speak the language well enough to get throughh classes on her own. “I was in special classes all throughh high school,” she said. “My junior year, they kind of pushed me out and they’re like “okay you’re going to take regular classes, without translating help or anything, and see how you do.” She managed and completed her senior year with little assistance. During that year, one of the assignments she remembers was to write a paper about where she saw herself 10 years in the future. Among the items on the list, she wrote “I see myself helping people, in the medical field and community,” and, “I will be helping all of those that find language as a barrier, because I was there and I wished I had more people to help me.” She can’t forget the classmate who laughed at her answer, and said, “ You don’t even speak English right, how are you gonna do all that?” While it was discouraging to hear, she’s at a place now where she can reflect, and she finds purpose in proving the naysayers wrong. Her optimism keeps her looking for the good. “My accent is really, really strong but it was more strong right after high school,” she said. “And there were people that

I was helping kids that were coming from Mexico and didn’t understand the language at primary school and I was practicing my English, too.

helped me out. They were like, ‘Okay, your accent is strong, but this is the way you say it,’ or, ‘This is the way that we’re gonna do it,’ and they help you out. They want to help you.” Vanessa graduated from high school in 2012 with three scholarships. She started at Barton Community College in the fall, where she did her general studies for a nursing degree. She struggled with the transition to college. Classes like psychology and chemistry tested her English comprehension to its limits. In high school, she was an A and B student, she said, but in college she struggled to get Cs. Upset, she took a break from college, and went to

work at Riley Elementary School in Great Bend as an ESL teacher’s assistant. “I was helping kids that were coming from Mexico and didn’t understand the language at primary school and I was practicing my English, too,” she said. The experience helped to rebuild her confidence. She took classes to become a Certified Nursing Assistant. For the past five years, she has worked at University of Kansas Health Care System Great Bend Campus formerly Great Bend Regional Hospital. She also worked with USD 428 at Park Elementary and Great Bend High School. INSPIRE HEALTH

cover story

Great Bend is doing an amazing job, and hiring people in their office that are bilingual.

She went back to college in 2016 and finished her prerequisites for an Associates in Science. Then she started the Medical Assistant program, which she graduated from in Spring, 2020. She will test for her board certification later this summer. Outside of work, she has been active in her church through Women of Valor, providing translation when needed at conferences. Translating English to Spanish has come more easily to Vanessa because Spanish was her first language, she said. Because of this, her experience growing up in Mexico provides extra layers of understanding. She’s proud to be able to help others in this way. Vanessa feels positive about Great Bend’s efforts towards inclusion. The city has made a start at bringing the community closer through the hiring of one bilingual employee, but the Hispanic community here is large, and one is not enough, she said. She hopes the city will consider hiring more bilingual employees. She understands there is resistance to this idea in some circles. But that resistance may be softening, now that the high school offers bilingual certification for seniors who have attained proficiency in English and one or more other world languages by the time the student graduates. They can now test and upon graduation they may receive their high school diploma and their Kansas Seal of Biliteracy certificate. It’s a new program that Vanessa wishes had been in place when she was in school.

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As her work with children helped her to gain more confidence, she began offering to translate for others. She began offering her service at women’s events at her church. Because of this, Vanessa was top-of-mind when things began to change earlier this year as COVID-19 gained a foothold in the United States. A Hispanic business leader, Angela Sycz, reached out to Great

Bend City Administrator Kendal Francis, who for months had hosted Kendal’s Koffee, an informal meeting where Great Bend residents could share concerns and ask questions. When the local coffee shop closed due to the pandemic, he scheduled a virtual coffee at which he promised to answer pandemic related questions. Sycz of Stoneridge Country Club asked him to consider hosting a virtual coffee for the Hispanic community.

He would need a translator, he said, but he was eager to help. Sycz reached out to Vanessa, who agreed to help.

image were shown side by side on a screen shot of the Zoom meeting, and has been circulated throughout the state.

At the time, there was a lot of confusion among the Spanish speaking community about the disease, how to treat it, and how to protect each other from its spread. Many were confused about the shutdown orders from Kansas Governor Laura Kelly, asking for people to stay home if possible. They relied on spotty social media, and the efforts of people like Vanessa who could translate what was being reported in the media. “After the video conference with Kendal, they kind of relaxed a little,” Vanessa said. The audience understood they could take their kids outside to go for a walk, and they could still shop for essentials. She helped them to better understand the phases for reopening as well. She has also worked to increase understanding about the disease and its spread. Many were baffled because they thought it was simply the flu. She helped them to understand that while the symptoms were flu-like, it was far more infectious, and there was no cure, so the precautions being taken were needed. She downloaded information from the Kansas Hispanic and Latino American Affairs Commission facebook page and other resources, distributing flyers to the Mexican grocery store in Great Bend, La Pasadita Carniceria, for people to read and take with them. During this confusing and concerning time, Vanessa kept her eye on one other goal. She finished her

“My dad doesn’t express his feelings that much,” she said. “We were talking, and he told me he’s proud of me.” Mr. and Mrs. Favela grew up in Mexico, Vanessa said. Her father was able to go to school through the fifth grade, and her mother attended until she made it to middle school. “Making the sacrifice to bring the whole family over and give us all the opportunities that America has for us, this is a big deal for them,” she said. It’s a big deal for Vanessa too. “Helping Great Bend, doing this coffee with Kendal, getting the college degree, all of this has been a big deal for me, but for my parents it’s bigger because they didn’t have that opportunity and they’re getting it through us.” When she received a copy of the magazine article from Francis, she teared up, she admits. She reflected on how far she’s come. “When I got here, and I went to high school, I stepped into the first classroom, and they were talking to me in English, and I’m just, like, looking at them and smiling and saying, ‘yes,’ like every Mexican will do — ‘whatever you’re saying.’ And now, I’m helping people understand what Great Bend and America has for them. It’s just a big, big thing for me.” Truly a go-getter, Vanessa never loses sight of how her achievements aren’t all her own, either. “I sent that picture to my dad and I was like, ‘look, look what we made.’ ”

My dad doesn’t express his feelings that much. We were talking, and he told me he’s proud of me.

final semester at Barton Community College, completing the Medical Assistant program. Vanessa, like many children of immigrants, was pressed into translating for her parents, and that meant being exposed to adult issues early. Luckily, she has thrived. But for some kids, many of whom are younger than she was, that’s not always the case. As a community, the burden could be lifted from the shoulders of children if adults tried harder to learn English, she said. “Great Bend is doing an amazing job, and hiring people in their office that are bilingual. Everything is becoming bilingual on social media now so they’re doing their part. We Hispanics also need to do our part,” she said. She understands it is intimidating to learn a new

language at an older age. It takes time and it takes willingness to do it, she said. The help is there, she said, for those who are willing. When she learned she would be translating for Francis, Vanessa was excited to share the news with her father. She called to tell him she was translating for an event, and this time it was not for a women’s conference at church. When he learned it would be for the city administrator, he was surprised. Later, the meeting was reported on in an article by the Kansas Leadership Center, “Language barriers can pose a steep hurdle for Kansas governments to overcome during the COVID-19 pandemic,” (https://klcjournal. com/language-barriercovid-19/) . Both Kendal’s and her

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