Inspire health January-February 2015 by Great Bend Tribune

GREAT BEND

January/February

Real Inspiration for Women

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INSPIRE HEALTH

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INSPIRE HEALTH

contents januar y/februar y „ 2015

5 Listen to the Beet 7 Living with a Broken Heart 10Cardio with Plates 14Make Healthy Eating Fun 16Heart Smart Fats 18Easy Guacamole SUPER FOOD

19A Giving Heart Fuels

WOMEN THAT INSPIRE

Females for Future Success

HEALTHY MIND

EXERCISE FEATURE

MIGHTY KIDS

EAT FRESH

RECIPE

20 I had a great life before but I had no idea how sick I was until I had a heart that was working.

30Straight from the Heart 32The Hot Belly Diet 24Strolling Around with Walking Pneumonia 335 Foods for Your Ticker 28Meditation: for the Love 34The Heart of the Matter of Your Heart 30from the Athletic Avocado 37Winter Dryness Solution INSPIRE

WEIGHT LOSS

WELLNESS

LONGEVITY

DISCOVER

}

COVER STORY

NATURAL BEAUTY

RECIPES

MUST HAVE” STAPLES

PAGE

for YOUR

WINTER

WARDROBE…

26 4

6 MINUTE

CARDIO CORE WORKOUT

… burn fat and build abs FAST!

InIN every Editor’s letter / 10. Exercise / 19. Women That Inspire January Jan JJa aannuua uar aarr y ̇ :Fe FFebruary eb brru bru ru6. arry aary ry 2 201 20 2015 01 0 15 IINSPIRE NSSP PIIR RE HE H HEALTH EA ALLTTH Hissue

super food

LISTEN to the

eet B E|"Wulfld"Gdqárxv

THE COLOR IS INTRIGUING. THE TASTE IS UNIQUE. VERSATILITY AND HEALTH BENEFITS PLACE THE BEET AT THE TOP OF THE TOP OF SUPERFOODS. SERVED HOT OR COLD, AS A LIQUID OR SOLID, BEETS MAY PREVENT NUMEROUS CHRONIC CONDITIONS, INCREASE ENERGY, AND BOOST MENTAL HEALTH.

lthough beets can be golden, white, striped, and greenleafed,consumers are most familiar with the deep red-purple (think beet-red!) root vegetable found in gardens throughout the world – and throughout history. Often referred to as a prehistoric food dating back 5,000 years, thank the ancient Romans for recognizing the beet as a powerful addition to the dining table. In more contemporary times, the U.S. Apollo 18 astronauts served borscht, a Russian beet soup, to the Soviet Soyuz 19 astronauts. Exuvwlqj"zlwk"Ûehu"dqg"qxwulhqwv/" beets contain generous amounts of vitamin C, the B vitamin folate, potassium, and manganese.The beet is a superfood, which helps to reduce birth defect risk, promotes healthy nerves and muscles, and is good for the liver, kidneys, pancreas and bones. Rich in betaine, a nutrient Ûuvw"ghwhfwhg"lq"vxjdu"ehhwv"dqg" pronounced accordingly, beets assist lq"Ûjkwlqj"lqÜdppdwlrq/"plqlpl}lqj" risk to the vascular system and internal organs, increases energy and may prevent chronic disorders such as asthma or diabetes. The colorful appeal of the beetroot is not just for catching the eye. In an extract form, the natural

plant chemicals, which contribute to their deep red-purple color, are being studied as a method for treating prostate, breast and pancreatic cancers. And the red and yellow, or betalin pigment, contributes to the erg|Ñv"ghwr{lÛfdwlrq"surfhvv/"zklfk" dvvlvwv"lq"olyhu"dqg"eorrg"sxulÛfdwlrq1 Looking to spice up your life? Have a beet salad. The preChristianity Romans enjoyed beets as dq"dskurglvldf"dqg"vflhqfh"frqÛupv" it. The boron found in beets is connected to human sex hormone production.That could also explain zk|"ehhwv"duh"hvshfldoo|"ehqhÛfldo" during pregnancy, with high amounts of vitamin B and iron assisting in the development of new growth cells and iron replacement. DON’T FORGET THE JUICE AND THE GREENS In a rush? Need to power up quickly for an intense workout? Grab a glass of chilled beet juice mixed with a little apple or orange juice for a vzhhw2wdqj|"Üdyru"dqg"|rx"duh"uhdg|" to go. According to several studies, individuals who consumed beet juice prior to exercise, could increase their exercise time by as much as 16 percent. Research indicates that nitrates in beets are changed into nitric oxide, which not only enhances exercise tolerance but may also assist

in lowering blood pressure. Beet greens are good for you, too. The iron-rich greens also contain large amounts of nutrients and vitamins and may be more nutritionally powerful than the beetroot. Research shows that beet greens have the potential to boost bone density, slow the rate of Alzheimer’s disease and strengthen the immune system. Try using beet greens in the same ways you use spinach or other leafy greens. Now that you are ready for a healthy serving of beets or beet juice, keep in mind that beets are high in carbohydrate and sugar. Enjoy the greens in unlimited quantities, but limit beets and their juice to three or four servings a week.

QUICK AND EASY BEET SALAD Ingredients Use your judgment to determine how big or how many portions you chose to make. Beets Onions Salt Pepper Olive oil inspirehealthmag.com ̇ #inspirehealthmag

INSPIRE HEALTH

editor’s letter

TRANSFORM with Heart Welcome to the transformation issue of INSPIRE HEALTH. Whether you are looking to transform your mind or body, or both, \v|"~pss"äuk"h"}hypl{\"vm "{pwz3"z|nnlz{pvuz"huk"zl}lyhs"yljpwlz"{v" nl{"\v|"vu"{ol"~h\"{v"wlhjl"vm "tpuk"mvy"\v|y"zv|s"huk"wo\zpjhs" ptwyv}ltlu{z"mvy"\v|y"ivk\3"lzwljphss\"\v|y"olhy{5 Mvy"zvtl"wlvwsl3"{yhuzmvyth{pvu"ilnpuz"sp{lyhss\"~p{o"h"ul~" ivk\"why{5"Qhtpl"Uhwvsp{huv3"{ol"z|iqlj{"vm "v|y"jv}ly"z{vy\3"ohz"h" ul~"olhy{5"H"{yhuzwshu{"yljpwplu{3"oly"spml"ohz"johunlk"mvy"{ol"il{{ly" h{"l}ly\"sl}ls5"Hs{ov|no"oly"jhypun3"hwwyljph{p}l"huk"~lsjvtpun" zwpyp{"ylthpuz"hz"z{yvun"hz"l}ly3"Qhtpl"pz"{hrpun"vu"{ol"johsslunlz" of running and winning a few gold medals along the way. If you ylhk"q|z{"vul"hy{pjsl"pu"{opz"pzz|l3"thrl"p{"oly"z{vy\5"`v|"~pss"uv{" only learn how a little girl’s dream can come true, but also how {ol"nlulyvzp{\"vm "v{olyz"thkl"oly"kylhtz"{yhuzmvyt"pu{v"ylhsp{\5"`v|" th\"il"zv"puzwpylk"{oh{"\v|"ylnpz{ly"hz"hu"vynhu"kvuvy5" Transforming your health, changing the way you see your body, and establishing a healthier life are standard resolutions for the start vm "{ol"Ul~"`lhy5""I|{"Qhu|hy\"8"pz"uv{"h"thnpj"kh{lB"z{hy{"~olu" \v|"hyl"ylhk\"huk"rllw"vu"nvpun5"P"oh}l"h"mypluk"~ov"kljpklk"p{" ~hz"{ptl"{v"yl{|yu"{v"oly"tpsp{hy\"zohwl"huk"sp}l"olhs{o\5"Zol"jovzl" h"z{hy{"kh{l"hzzvjph{lk"~p{o"h"zwljphs"huup}lyzhy\"pu"oly"mhtps\5" ^olu"zol"~hz"{ltw{lk"{v"zrpw"h"y|u"hyv|uk"{ol"ulpnoivyovvk"vy" zws|ynl"vu"h"z|nhy"jvvrpl3"zol"{ov|no{"hiv|{"nvvk"mhtps\"tltvyplz" and found the energy to maintain her healthier lifestyle. Today she pz"jlsliyh{pun"h";<4wv|uk"~lpno{"svzz"v}ly"upul"tvu{oz"~p{o"nylh{" ul~"jsv{olz"huk"nhyklu4nyv~u"}lnl{hislz5"" `v|"jhu"{yhuzmvyt"\v|y"spml5"Pm "\v|"hyl"ylhkpun"PUZWPYL" OLHS[O3"\v|"hyl"hsylhk\"vu"{ol"ypno{"wh{o5"^l"ovwl"{opz"pzz|l" v朽lyz"\v|"lujv|yhnltlu{"huk"z|nnlz{pvuz"mvy"h"ztvv{o"yvhk"holhk5 Ohww\3"olhs{o\3"wyvk|j{p}l"huk"zhml"sp}pun3 PATRICIA DANFLOUS Editor lkp{vyGpuwzpylolhs{othn5jvt Help us inspire others! We want to know what inspires you to live healthy. Tell the editor at editor@inspirehealthmag.com. You could be published in the next issue of Inspire Health magazine.

Find us online! www.inspirehealthmag.com Like us @ Facebook.com/inspirehealthmag Follow us on Instagram @inspirehealthmag Follow us on Twitter @inspirehealth_ Use #inspirehealthmag to show us what inspires you! See what we’re pinning! Pinterest.com/IHMagazine

INSPIRE

Staff

Executive Publishers

Creative Director

H.G. FOX, SR. SUZANNE P. FOX

AMANDA QUBTY

Editor

Art Director

PATRICIA DANFLOUS

TRA PHAM

Marketing Director

Web/Digital Design

JENNIFER CABALLERO

VICTOR BETANCOURT

ihm@inspirehealthmag.com * www.inspirehealthmag.com

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 January prescription of any medication ̇ February 2015 or other treatment. Readers should consult INSPIRE HEALTH professional with a healthcare before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher

LOCAL REPORTING: Veronica Coons LOCAL PHOTOGRAPHY: Hugo Gonzalez DESIGN: Hugo Gonzalez SALES: Tammy Mason Diane Lacy-Trostle, Mgr.

Inspire Health Great Bend 2012 Forest Ave. Great Bend, KS 67530 InspireHealth@gbtribune.com 620-792-1211 All copy and advertising in are copyrighted and cannot be reproduced without permission

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healthy mind

Living with a Broken

Heart

By Chivon John - www.chivonjohn.com “I’m probably tired from working too hard.” “I’m too young.” “This pain will pass.” It’s easy to dismiss the signs of heart disease, but ignoring them can cost you your life. According to the American Heart Association, heart disease claims the lives of one in three women each year and as many as 4% to 10% of all heart attacks occur before age 45. Zkhq"khdowk"dqg"Ûwqhvv"mrxuqdolvw"Nhuulh"Ohh"Eurzq" started experiencing chest pain on Christmas Day several years ago, she brushed it off as stress. When intense pain irufhg"khu"wr"wkh"grfwru"d"ihz"prqwkv"odwhu/"whvwv"frqÛuphg" that she had a heart attack – at 39 years old. In Brown’s case, her health scare served as a wake up call to the importance of listening to her body, signaling that it was time to take action. Surviving a heart scare as serious as a heart attack or stroke will demand lifestyle changes, but that doesn’t mean it should change your livelihood. Here are three tips to live well with a broken heart: Keep your glass half full In the American Heart Association’s journal Stroke, a study of over 6,000 adults found that individuals who had d"pruh"rswlplvwlf"rxworrn"zhuh"vljqlÛfdqwo|"ohvv"olnho|"wr" have strokes. Not only does a positive outlook improve your mood, studies show that it can improve your health with lower risks of depression and the ability to cope with stressful situations. Don’t sweat the small stuff Late for an appointment? Feel overwhelmed at work? Don’t worry you’re not alone. Stressing over the little things

lv"d"vxuh0Ûuh"zd|"wr"lpsdfw" your health. Once you’ve been diagnosed with a heart condition or survived a health scare it’s normal to still be diudlg"dqg"wkdwÑv"RN1"Wkh"nh|"lv" to not dwell on things outside of your control and keep your stress levels to a minimum. Listen to your body Although the warning signs were there, it took Nhuulh"d"ihz"zhhnv"wr" acknowledge that her body was in trouble. Once you’ve had a heart scare it becomes even more critical to be attuned to your body’s signals of distress. Don’t ignore aches and pains and make a point to make your nutrition and rest a priority. Talk it out Emotional support is very important after a health scare so lean on your partner, family members or friends when you need a loving ear.

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The Choice is Still Yours. You’re capable of making your own medical decisions - we simply want you to know Great Bend Regional Hospital can remain your choice for hospital care in Great Bend. Great Bend Regional Hospital is excited to take this opportunity to announce the launch of our new hospitalist program. The program ensures we are fully capable of taking great care of you and your loved ones in the event you require hospitalization; no matter who your Primary Care Physician is we can and will welcome you in an emergency or urgent situation, as well as a direct admit from your doctor’s ofﬁce. At your request, you can be admitted right in Great Bend rather than at a facility more than an hour away. It’s your right as a patient to choose where you’re hospitalized. We’re here for you should you choose to exercise that right and we hope that you do. The convenience of receiving quality healthcare in your own community has been and will continue to be made available by Great Bend Regional’s hospitalists. There is no need to switch Primary Care Physicians should you choose to be admitted with us; our hospitalist will care for you during your stay, but we will happily coordinate post-discharge care with your current doctor.

INSPIRE HEALTH

January ̇ February 2015

What’s a Hospitalist? As defined by the Society of Hospital Medicine, a hospitalist is a “physician whose primary professional focus is the general medical care of hospitalized patients. Their activities include patient care, teaching, research, and leadership related to Hospital Medicine.” A hospitalist typically spends most of their days working inside the hospital rather than in an outpatient setting or office; this affords patients the benefit of being cared for by a physician who’s focused entirely on hospitalized patients. If necessary, they’ll work directly with your primary care physician to determine the best course of treatment. The hospitalist will also be available to you and your family to answer questions regarding your care during your stay. We’re available to answer any questions you might have about how the Great Bend Regional Hospitalist program can help accommodate you in your time of need. For more information, please visit: http://gbregional.com/hospitalist-program/

Packing your bags is not something you want to do when you are sick… There is no reason for you or your loved ones to travel when hospitalization is necessary. Great Bend Regional Hospital is dedicated to caring for you right here at home. Our new hospitalist program allows you to keep your primary care doctor while still getting the hospital care you need without having to travel. We are waiting to exceed your expectations.

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INSPIRE HEALTH REGIONAL HOSPITAL

See more great workouts on our website www.inspirehealthmag.com

exercise 6"puzwpylk"{v"tv}l

6 … burn fat and build abs FAST! E|"Fkulvwlqd"Ohlghqkhlphu"FSW/"FKOF/"FSL PART OF DEVELOPING A HEALTHY CARDIOVASCULAR SYSTEM IS GETTING YOUR HEART RATE UP. THIS WORKOUT GETS THE BLOOD PUMPING, HEART BEATING, AND CHALLENGES YOUR CORE LIKE NEVER BEFORE! GRAB TWO PAPER PLATES AND GET READY TO BLAST FAT AND BUILD ABS IN ONLY SIX MINUTES.

INSPIRE HEALTH

January ̇ February 2015

Model: Amber Battaglia from Monster Training Athletics

CARDIO CORE WORKOUT

Photographer: Bobby Lecompte

MINUTE

MOUNTAIN CLIMBER SLIDERS Lie face down on a mat. Place each foot (tip toes) on a paper plate. Come into a front plank position, supporting your weight on your toes and hands. Slide your right foot forward to bring your right knee near your chest. Return to the starting position and switch sides. Continue rapidly switching from right to left. Perform f this exercise for f one minute. Move to the next exercise.

WALKING PLANK Lie face down on a mat. Place each foot (tip toes) on a paper plate. Come into a front plank position, supporting your weight on your toes and hands. Move your right arm forward then your left arm so that you are walking with your hands. Allow your feet to volgh"rq"wkh"Ă&#x153;rru"dv"|rxu"dupv"zdon"iruzdug1" Continue a rapid hand walk, alternating from right to left hand. Perform this exercise forr one minute. Move to the next exercise.

HEEL SLIDES Lie down on your back on a mat. Place a paper plate under the heel of each foot. Bend your right knee to slide the right foot in toward your butt. Return to the starting position and switch to the left side. Continue rapidly switching from right to left. Perform this exercise for one minute. Move to the next exercise. inspirehealthmag.com Ě&#x2021; #inspirehealthmag

INSPIRE HEALTH

See more great workouts on our website www.inspirehealthmag.com

exercise 6"puzwpylk"{v"tv}l

ALTERNATING SIDE KICKS Stand with your feet hip-width apart. Hold a paper plate in each hand and extend your arms out in front of |rx1"Nlfn"|rxu"uljkw"ohj"xs"wr"wrxfk"wkh"sdshu"sodwh"wkdw"lv"khog" out by your left hand. Return to the starting position and switch sides. Continue rapidly switching from right to left. Perform this exercise for one minute. Move M to the next exercise.

PLANK TO PIKE Lie face down on a mat. Place each ch foot (tip toes) on a paper plate. Come ome into a front plank position, supporting ng your weight on your toes and hands. Use se the paper plates to slide both feet forward ard while keeping your legs straight. Continue ue this movement until your body is in a pike ke position. Use the paper plates to slide your our feet back to the starting position. Repeat. at. Perform this exercise for one minute. Move to the next exercise.

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INSPIRE HEALTH

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VITAMIN D Sunlight is our bodyâ&#x20AC;&#x2122;s main source of this essential vitamin

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Fitness Feats: Have you tried any of Inspire Health’s custom workouts? We want to hear about it. Tag Inspire Health in |rxu"Ûwqhvv"ihdwv" #inspirehealthmag.

INSPIRE HEALTH WLS:

WINDSHIELD WIPER PLANK Lie face down on a mat. Place each foot (tip toes) on a paper plate. Come into a front plank position, supporting your weight on your toes and hands. Use the paper plates to slide both feet out to the sides. Return to the starting position. Continue bringing legs together and apart to perform a windshield wiper plank. Perform this exercise for one minute. Move to the next exercise.

Don’t forget, abs are made in the kitchen. You can create a strong fruh"wkurxjk"h{huflvh/"exw"d"ghÛqhg" core is the result of clean eating habits. Reduce your fat intake and opt for whole foods that are high in nutrients. Increase your water intake and reduce caffeine and salt, as these are known to cause the body to retain water.

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INSPIRE HEALTH

mighty kids

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INSPIRE HEALTH

January ̇ February 2015

cookie cutter. Cut vegetables and fruits in different shapes at the beginning of the week to allow for quick assembly. Your child’s lunch does not have to be “Pinterest worthy” but it can be one packed-full of fun in the form of fruits, veggies, lean meats, and low-fat cheese or dairy. This way, you can be content knowing that at lunchtime your child will be eating a nutritious meal, while leaving them blissfully happy, and with a full tummy.

LALA LUNCHBOX APP ^p{o"sp}ls\"hupth{pvu"huk" characters, your child will luqv\"tlhs"wshuupun"~p{o" ShShS|ujoiv "hww5"P{z" lunhnpun"huk"wsh\m|s"pu{lymhjl" {lhjolz"rpkz"{ol"ptwvy{hujl" vm "lh{pun"olhs{o\5"[ol"hww" {olu"jvu}ly{z"{olpy"tlhs"wshu" pu{v"h"zovwwpun"spz{"mvy"{ol" week. Fun for them and and jvu}luplu{"mvy"\v|(" Check out lalalunchbox. com or download it in the HwwZ{vyl"{vkh\(

YOUR SOUL

reparing your child’s lunch can be an activity that both you and your child can enjoy together. Make their lunch fun, colorful dqg"Ûoohg"zlwk"oryh1"Hgxfdwlqj" young children about proper qxwulwlrq"qrw"rqo|"ehqhÛwv" them in the classroom, but also for their futures. This can begin by packing a healthy lunch ixoo"ri"doo"Ûyh0irrg"jurxsv=" fruits, vegetables, whole grains, protein and dairy. Begin by using an existing BPA free container or purchase a portable lunchbox. My personal preference is the Rubbermaid lunchbox Entrée kit which is a great option sold at most large retailers. Use containers that have different compartments, in order to preserve freshness dqg"glvwlqfw"Üdyruv1"Fxsfdnh" holders can also be used as dividers, adding a fun twist to an average lunch. Fixed ice packs conveniently allow for appropriate temperatures for perishable foods. With your child, build one of their favorite sandwiches using lean meat, such as turkey, or nut butter and all-natural jellyon whole grain bread. Remember to explain the importance of eating fruits and vegetables and how they are essential in receiving daily Ûehu/"Vitamin C, potassium and other key vitamins, nutrients and minerals. Entertain your child using foods such as celery, adding nut butter and raisins to represent ants on a log. You can also arrange fruits to look like a rainbow and remind |rxu"fklog"derxw"wkh"ehqhÛwv" of eating an array of colors. E|"Dpehu"Ghhphu Make miniature sandwiches or scenes using carrot shreds, kale, PICTURE THIS AS YOUR CHILD’S MIDDAY MEAL: A yellow tomatoes or fresh corn. LUNCHBOX FILLED WITH COLORFUL TOMATOES A fun, safe way to allow your AND PEPPERS, STRAWBERRIES AND A PINWHEEL ZKROH"JUDLQ"VDQGZLFK"SDFNHG"ZLWK"VSLQDFK/" child to cut his or her fruits is by using their favorite shaped OHDQ"WXUNH¥"DQG"ORZ0IDW"FUHDP"FKHHVH1

Canterbury Oral & Maxillofacial Surgery Kurt F. Martin, DDS, MD Craig E. Miller, DDS Ronald L. Roholt, DDS, MD 2901 Canterbury.Hays.KS 785.628.1079 canterburyoms.com

Wisdom Teeth (3rd Molars) Wisdom teeth are the

What Can I Expect During Surgery? Wisdom tooth

last teeth to develop and appear in the mouth. They are called “wisdom teeth” because they usually appear during a person’s late teens or early twenties, which has been called the “age of wisdom.”

surgery is one of the most common surgical procedures performed. Most people require wisdom tooth removal at some point in their life. Having the surgery as a teenager is generally easier, less risky, and the healing process is quicker and more reliable. Most wisdom tooth surgeries do not require hospital admission and can be performed in our ofice. Most people choose to do this under IV anesthesia. Today, surgery can be performed in comfort and maximal safety using our modern surgical and anesthetic techniques. Most young people can return to normal activities within a couple of days after surgery. We can discuss your options at the time of consultation.

What is an Impacted Tooth? A tooth becomes impacted when there is a lack of space in the mouth and its growth and eruption is blocked by overlying gum, bone or the adjacent tooth. Nine out of ten people have at least one totally impacted wisdom tooth resulting from a lack of space in the mouth. Impacted teeth can lead to such problems as pain, infection, crowding of teeth, tumor formation, or damage to adjacent teeth and bone. More fully developed wisdom teeth tend to cause these problems and require a more involved surgical procedure to remove them. Even though impacted wisdom teeth can cause serious problems a recent study found that wisdom teeth that have erupted into the mouth in a normal upright position may be as prone to disease as those third molars that remain impacted. The researchers found that patients with erupted wisdom teeth may be at greater risk for disease, including periodontitis. These chronic gum infections can cause bone loss around the wisdom teeth and adjacent teeth. Chronic gum infections can affect your general health.

When Should I Have My Wisdom Teeth Removed? It isn’t wise to wait until your wisdom teeth start to bother you. Generally, early removal of wisdom teeth results in an easier surgery and less complicated healing process. Medical studies strongly recommend that wisdom teeth be removed during teenage years to prevent future problems and to ensure optimal healing. It’s recommended all people have their wisdom teeth evaluated by an oral surgeon before high school graduation.

What is an Oral and Maxillofacial Surgeon? Oral and maxillofacial surgery is the specialty of dentistry that includes the diagnosis, surgical and adjunctive treatment of diseases, injuries and defects involving both the functional and aesthetic aspects of the hard and soft tissues of the mouth and face region. An oral and maxillofacial surgeon is a graduate of an accredited dental school who has completed an additional four or more years of training in an accredited, hospitalbased oral and maxillofacial surgery residency program. Board certiication requires additional study and rigorous examination. Our surgeons at COMS are certiied by the American Board of Oral and Maxillofacial Surgery.

How Do I Schedule an Appointment? You may ask your general dentist for a referral or you may call us directly. Our phone number is (785) 628-1079. We are located at 2901 Canterbury, Hays, KS. You may get additional information from our website at canterburyoms.com. We are the only full service oral surgery provider for western Kansas. We have been providing care to Western Kansans since 1968. From the beginning our simple philosophy has been to provide you with expert care in a safe and friendly environment. Today we still live by these words. inspirehealthmag.com ̇ #inspirehealthmag

INSPIRE HEALTH

eat fresh

Hea rt

smart

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INSPIRE HEALTH

January ̇ February 2015

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THERE ARE FOUR TYPES OF FAT; SOME ARE GOOD FOR YOU WHILE OTHERS ACTUALLY INCREASE THE RISK OF HEART DISEASE. HERE ARE A FEW TIPS TO HELP YOU KNOW WHICH FATS SUPPORT A HEALTHY HEART AND WHICH DO NOT. The Bad Fats

Wkh"prvw"vljqlÛfdqw"wklqj"derxw" unhealthy fats is that they can have a direct bearing on your blood cholesterol levels. Two types of fat are known to increase bad cholesterol (LDL) - trans fats and saturated fats. The American Heart Association ghÛqhv"vdwxudwhg"idwv"dv"idw"prohfxohv" that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. Since saturated fats are so dense, they are usually solid at room temperature. Saturated fats are mostly found in animal meat and animal products. Some examples include beef, lamb, pork, and chicken with skin, lard, butter, cheese, and whole milk. Trans fats are in a category by themselves. These fats are typically the end product of hydrogenation, the process of adding additional hydrogen to convert oil into a denser product. The process increases shelf life. Read nutritional labels to detect vxfk"idwv"lghqwlÛhg"dv"k|gurjhqdwhg" oil or partially hydrogenated. You zloo"Ûqg"sduwldoo|"k|gurjhqdwhg"rlov" in non-dairy creamer, for example.

Trans fats are dangerous. Because they are not a naturally occurring vxevwdqfhduh"kdug/"wkh|"duh"gliÛfxow" for the body to digest. In addition, trans fats have been shown to raise bad cholesterol (LDL) while lowering good cholesterol (HDL). Studies also show that they contribute to a higher risk of developing type 2 diabetes, and increase the risk of certain types of cancer.

The Good Fats Monounsaturated fats and polyunsaturated fats are the good fats. These are less dense fats, typically liquid at room temperature. Not only do these fats lower bad cholesterol, but also contain essential fatty acids like omega-6 and omega-3 that support cellular function. Monounsaturated and polyunsaturated fats may also contain the vital antioxidant vitamin E, important for a strong, healthy immune system. Plant-based oils such as sunflower seed oil, olive oil, and safflower oil, contain good fatsalong with trout, herring, salmon, avocadoes, walnuts, chia seeds, hemp seeds, flaxseeds, for example.

The Irupxod for

HEART SMART LIVING H"olhs{o\3"ihshujlk"kpl{"ws|z" yln|shy3"tvklyh{l"wo\zpjhs" hj{p}p{\"pz"{ol"mvyt|sh"mvy"h" strong, healthy heart. Step 1: A heart smart diet is one low in bad fats (trans fats and saturated fats). A good rule of thumb is to lower your consumption ofanimal meats, animal products (dairy), and highly processed foods, as these are the most popular sources of bad fats. Step 2: Increase the amounts of whole, plant-based foods rich in good fats (monounsaturated and polyunsaturated fats). These good fats support heart health by reducing LDL cholesterol and increasing HDL cholesterol. This change in diet will keep your body clean, lowering your risk of clogged arteries which often leads to heart disease. Step 3: Vwd|lqj"Ûw"dqg"dfwlyh"lv"dqrwkhu" important key to heart smart living. For overall cardiovascular health, the American Heart Association offers the following exercise recommendations: Perform at least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes orat least 25 minutes of vigorous aerobic activity at least three days per week for a total of 75 minutes, or a combination of moderate- and vigorous-intensity aerobic activity and moderate- to high-intensity muscle-strengthening activity at least two days per week for dgglwlrqdo"khdowk"ehqhÛwv1

Resource material: American Heart Association

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GUACAMOLE e|"Fkulvwlqd"Ohlghqkhlphu/"FSW/"FKOF/"FSL qdwxudoo|fkulvwlqd1frp

Super-Natural Ingredients: 2 ½ Hass avocados 2 Tbsp. red onions (minced) 2 Tbsp. fresh cilantro (minced) 1 clove garlic (minced) 2 Tbsp. lemon juice ¼ tsp. black pepper Preparation: 1. Slice avocados in half, length-wise. Remove seed and vfrrs"Ühvk"rxw"zlwk"d"vsrrq1" 2. Peel, mince, and measure the onion and garlic. 3. Squeeze the juice from 1 lemon to yield 1½ Tbsp. Whip it up: 1. Add avocado and all other ingredients to a food processor. Pulse on high for 1 minute or until desired consistency is reached. 2. Garnish with fresh chopped cilantro. 3. Cut up fresh veggies like bell peppers, carrot and cucumber sticks for healthy dipping. Serve and enjoy! Yields: 1.5 cups Want more great recipes like this one? Buy the book, Eat SuperNATURAL. Over 60 delicious and easy recipes to help you eat Super Healthy! inspirehealthmag.com

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January ̇ February 2015

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Women That Inspire

A Giving HEART FUELS FEMALES for Future Success

LET’S FACE IT; SIXTH GRADE SCIENCE AND MATH ARE NOT THE EASIEST SUBJECTS. FIFTH GRADERS WHO CONSISTENTLY SCORE “A’s” IN THOSE COURSES HOWEVER, SHOULD CONTINUE THAT PATH IN NOT ONLY SIXTH GRADE BUT ALSO THROUGH HIGH SCHOOL.

hat’s not necessarily so. According to numerous research studies, girls and boys perform equally well in math and science during elementary school. Around sixth grade, those numbers change – males outscore females on a regular basis. Chemical Engineer and Chemist Alsie Dunbar is looking to change those statistics by example, community involvement and mentoring through STEM GEMS (Science, Technology, Engineering and Math and Girls Excelling in Math and Science). In her pilot year in the nation-wide program, Dunbar mentored 15 STEM GEMS; high achieving sixth through eighth graders selected by their teachers. Dunbar is easily recognized as an achiever, a giver, and is also a selfproclaimed perfectionist – traits that are second nature and “just the way I was raised,” she explained. A south Louisiana native, she holds a degree in chemical engineering from Louisiana State University and a degree in chemistry from Southern University – earning those credentials in a dual degree program. A little persuasion and role modeling from an aunt, a Lockheed Martin engineer, paved Dunbar’s way to engineering and chemistry. “She always talked to me about engineering,” she said. Encouragement from her mother also was a major factor in the decision to pursue a career in the sciences. “My mom was an elementary school librarian for almost forty years and her sisters are teachers,” she continued. “I have had

good female mentors, encouraging me wr"vhhn"rxw"fkdoohqjlqj"Ûhogv1Ï Now the Motiva Enterprises UhÛqlqj"Surfhvv"Fkhplvw"lv"vkdulqj" her experiences with the next generation. Every other Friday during the school year, she meets with her STEM GEMs unit, one of 40 similar groups throughout the country. The GEMS mentoring project focuses on girls excelling in math and science, introducing them to different surihvvlrqv/"duudqjlqj"Ûhog"wulsv/"dqg" sharing experiences. “I give the girls my personal career insight and be a mentor to them,” Dunbar explained. “Mentoring can entail so much – giving them an ear to listen to, providing opinions, sharing experiences and offering encouragement. Girls need that vxssruw"wr"hqwhu"Ûhogv"wkdw"duh"xqghu" served with women.” “I tell the girls it is okay to ask questions and to not worry about being a perfectionist, but just make

an approach to career options. I also let them know that just because they are girls or of a different ethnicity they should not feel limited because everyone doesn’t have to look alike.” Questions from the students and answers from Alsie are frank and krqhvw1"ÎRqh"ri"wkh"Ûuvw"txhvwlrqv"lv" ‘How much money do you make?’” she smiled. “Once you establish a good relationship with them, the questions are more about career options, which courses to take, and what profession would be best for them. They also ask me about obstacles along the way.” Mentoring 15 girls, essentially by herself, is a challenge. Dunbar points to networking, peer support and her own mentoring experience for guidelines. “I have a core of female friends including a dentist, pediatrician, a nurse anesthetist, all science majors, who are working to inspire change in younger girls,” she said. “I really like giving back,” continued Dunbar, who has completed several missionary trips to under-privileged countries. “My grandmother was a giver, my mom is a giver – one of the prvw"vhoÜhvv"shrsoh"L"nqrz1"L"kdyh" vrph"suhww|"elj"vkrhv"wr"Ûoo1Ï Those who know Alsie Dunbar zrxog"vd|"vkh"lv"Ûoolqj"wkrvh"vkrhv" very well.

Alsie, left, is also pictured above with Alyssa Fduvrq/"d"460|hdu"rog"zkr"vshdnv"Ûyh" languages, will be taking graduate level courses in 2015 and is already contracted by NASA to Ü|"wr"Pduv2ru"wkh"prrq"lq"53661 inspirehealthmag.com ̇ #inspirehealthmag

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Vwudljkw"iurp""wkh"

t r a He CHAMPION

BRINGS

RUNNING with HEART

Photography by Ulfkdug"Ydoorq")"Wulfld"GdqÜrxv

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Hair & Makeup by: Ariel Captain

New Meaning to

INSPIRE HEALTH

January ̇ February 2015

Napolitano is one of thousands of athletes who participated in the 2014 Transplant Games of America, a multisport event for living donors, organ transplant recipients and bone marrow recipients. In addition to competition, the Games highlight the importance of organ, eye, and tissue donation, while celebrating the lives of organ donors and recipients. Slim, and trim with the cover girl looks of a young woman in excellent shape and good health, Napolitano entered the national competition for several reasons - to promote the organ donation cause, to demonstrate wkh"srzhu"ri"d"vhfrqg"fkdqfh/"wr"ixoÛoo" a childhood aspiration, and to thank Cameron’s parents for their gift to her. Napolitano’s transplant journey is a long one, with many blessings and roadblocks along the way. Thanks to the observant eyes of her grandparents, a physician and a nurse, khu"khduw"glvhdvh"zdv"Ûuvw"ghwhfwhg" dqg"frqÛuphg"zkhq"vkh"zdv"wkuhh" months old. “When I was diagnosed my prognosis was not good at all, but I was very fortunate to have great medical care,amazing parents and to be honest, I didn’t really know that I had heart disease,” said the West Texas native.“I didn’t feel different than other kids and I lived a pretty normal life. By the time I got to the age of ten I really, really wanted to be on a junior track team. I thought I was fast and all my school friends were joining the team.” Her supportive and encouraging, but cautious, parents said “yes, but let’s

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KH"EUHDNV"DFURVV" THE FINISH LINE WITH A GIGANTIC SMILE AND ONLY SLIGHTLY OUT OF BREATH. AT 39, JAMIE NAPOLITANO IS ACHIEVING THE DREAM OF A 10-YEAR-OLD. SHE IS A GOLD MEDALIST, A CHAMPION FOR HER FAMILY, HER LOUISIANA TEAM, FOR THOUSANDS OF ORGAN TRANSPLANT RECIPIENTS AND MOST NOTABLY, FOR CAMERON. SHE IS RUNNING WITH HIS HEART.

see what the pediatric cardiologist says.” Looking forward to good news, the report came back detailing a heart that had deteriorated a little bit more and strenuous physical activity was not a good idea.“I was devastated, it was so important to me to be on the team,” Napolitano recalled. “That was the beginning of my journey in thinking that every single doctor I encountered was crazy. Surely, I was not sick, they had no idea what they were talking about.” Fast forward to her sophomore year at Texas Tech University. “I was really, really enjoying college, but my khduw"zdv"qrw/Ï"vkh"uhÜhfwhg1"ÎL"kdg"d" heart attack on campus. That was quite a wake up call for me as I realized that well, maybe I am a little bit sick. During recovery in the hospital, one of the interns asked ‘when’s the transplant?’ during medical rounds. I had never heard anything about transplant before. ‘Who was this guy?’ I thought. He must be crazy; they shouldn’t let him talk during rounds. So, I decided to make sure to take my medicine, go to my doctor’s appointments and I would eh"Ûqh1Ï Heading on to Dallas for graduate school and a Child Life internship at Texas Scottish Rite Hospital for Children, Napolitano began noticing irregular and racing heart rhythms even while sitting down at

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rest. Several doctor’s appointments and tests later, she woke up with a ghÛeuloodwru"dqg"wkh"gldjqrvlv"wkdw"vkh" was sicker than she thought. “Once again, I was sure that the doctors and everyone around me had it wrong; they were a little bit cuckoo,” she said. Devastated, but compliant and aware the path ahead would be challenging, she followed medical recommendations and enjoyed her life. It was on a return trip from a friends’ get-away Las Vegas vacation, that she met her husband Gary who vdw"qh{w"wr"khu"rq"wkh"uhwxuq"Üljkw1" Although that is a story in itself, she married, ended up in New Orleans dqg"irxqg"d"FhuwlÛhg"Fklog"Olih" Specialist position at internationally recognized Ochsner Medical Center. Checking in with a cardiologist, who reviewed her history and ordered new tests, she received the news that she should be transferred to the heart transplant/heart failure team. “Of course, he could not have been right. Wkdw"zdv"wkh"Ûuvw"wlph"L"kdg"khdug"wkh" word ‘transplant’ in ten years,” she said. Recognizing that she did have heart problems, but refusing to let that interfere with life, Napolitano and her husband thought about starting a family. “I think I went to every provider dw"Rfkvqhu"krslqj"wr"Ûqg"vrphrqh" who would tell me it wouldn’t be fatal to try and become pregnant with a inspirehealthmag.com ̇ #inspirehealthmag

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INSPIRE HEALTH

January ̇ February 2015

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receive a letter from Cameron’s mom,” she said with a glint of tears forming in her eyes. “We were able to exchange information back and forth. I know his parents are hurting – Cameron was a very loved and very special young man, but they have been very supportive of me. The two families met face-to-face iru"wkh"Ûuvw"wlph"dw"wkh"Wudqvsodqw" Games, where Cameron’s parents cheered Napolitano on at every event, with off and on tears and smiles. Wkhuh"duh"ghÛqlwh"frqqhfwlrqv" between Napolitano and her donor. Not only are they both Texas natives, but there is also the running connection. “I never had the endurance to run before the transplant,” she explained. “Afterwards, I started setting goals for myself and when Cameron’s dad learned I had completed several half marathons, he was truly touched because Cameron was a track star. “Cameron was only 19 when he passed away and it is important to me that they know what his heart and their gift has done for me and my family. I have been blessed. I feel good and live a very normal, very active life.” An active volunteer within the transplant community and who has also served as a recent spokesperson for the American Heart Association, Napolitano and her family are committed to living and eating healthy. “I have the gift of Cameron’s heart and I am obligated to take care of my health, for my family and his family.”

ROCKMYRUN Svvrpun"mvy"puzwpyh{pvu"huk"tv{p}h{pvu" {v"y|u"mhz{ly3"svunly"huk"oh}l"m|u"~opsl" \v|y"slnz"hyl"w|twpunF""Ov~"hiv|{"h" myll"hwwF""Kv~usvhk"YvjrT\Y|u"huk" \v|"~pss"äuk"~vyrv|{"huk"y|uupun"KQ" zlslj{lk"t|zpj"pukp}pk|hsp lk"mvy"\v|y" ivk\"huk"\v|y"t|zpjhs"{hz{l5"[ol"hww" pz"lhzps\"j|z{vtp lk"{v"johunl"{ol"lulyn\" sl}ls"vm "wsh\spz{z"{v"il"pu"z\uj"~p{o" \v|y"ivk\5"H"Th{joTlæ"mlh{|yl"z\ujz" t|zpj"{v"\v|y"z{lwz"vy"\v|"jhu"zl{"{ol" Ilh{z"Wly"Tpu|{l"mlh{|yl"mvy"h"w|zo"{v" hjopl}l"il{{ly"wlymvythujl5"P{Úz"myll3"m|u" huk"lhz\"Ô"np}l"p{"h"{y\5

For information on organ donation, contact your local Organ Procurement Association. Mvy"pumvyth{pvu"hiv|{"{ol"[yhuzwshu{"Nhtlz3"}pzp{"~~~5{yhuzwshu{nhtlzvmhtlypjh5vyn

YOUR SOUL

weak heart,” she emphasized. Not getting the answer they wanted, the Napolitanos were blessed with the gift of surrogacy from her sister and doubly blessed with twins, Reese and Brady. Shortly after bringing the babies home, she encountered another roadblock. Feeling more and more symptomatic, Napolitano was unable to hold her babies, vacuuming was a major chore, she was frequently sick to her stomach and her lab results yhulÛhg"wkdw"khu"orz"hqhuj|"zdv" not surprising. Finally conceding to be placed on the transplant list, she received a heart on New Year’s Day, 2009. “I had a great life before but I had no idea how sick I was until I had a heart that was working,” she explained. “I was starting to feel warm as I lay in the hospital bed and was scared I was getting a fever. When the nurse came to check on me, I told her my ears were hot. Her answer was simple, ‘you have circulation.’ I thought that zdv"dpd}lqj/"wr"kdyh"eorrg"Ürzlqj" through my body like it is supposed to do. All the time I thought the doctors were crazy, it was me. I never realized how sick I had been because that was my normal life. I felt like Superwoman after the transplant. I did need a new heart.” Now, her heart is healing, she is achieving her dreams as a wife, mother, Child Life Specialist on a pediatric unit, and the track star she wanted to be at whq1"Lq"wkh"odvw"Ûyh"|hduv/"vkh"kdv"uxq" in numerous competitive races and completed three half marathons. At the Transplant Games she came home with gold medals in the 400 meter and 1500 meter run; a silver in the 200 meter, and a bronze in shot put. Winning the gold took second place, however, to meeting her donor’s family. Three months after the transplant, Napolitano wrote letters of gratitude to her donor’s family, expressing gratitude and describing how her life had changed. “I did not hear back from them for four and a half years, but I was blessed again, to

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Watch this inspiring video of Jamie Napolitano with her donor’s family at www.inspirehealthmag.com Frqqhfw"zlwk"xv"wr"Ûqg"pruh"lqvsludwlrq$

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Is your bladder controlling your life? Is your relations hip stressed by painful sex? Call us or ask your doctor for a referra l for pelvic floor thera py. Come let us help y ou get your life ba ck. Call Advanced Th erapy & Sports M edicine, Great Bend 620-792-7868 inspirehealthmag.com ̇ #inspirehealthmag

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wellness

STROLLING AROUND with

WALKING PNEUMONIA E|"Plfkdho"Ndeho

our doctor says “walking pneumonia” is the diagnosis for the achy, exhausted, yucky feeling you’ve experienced for a ihz"gd|v1"Exw"grqÑw"wdnh"wkh"Ûqglqj"oljkwo|" and head out the door for your afterwork walk.You may feel well enough to return to work, but you might want to take a few days off to rest. Walking pneumonia is not life-threatening, but it is not a condition you should take lightly. Caused by a bacterial or environmental infection of the lungs, walking pneumonia is contagious. The condition is similar to bacterial pneumonia, which can lead to hospitalization, but less severe in its symptoms.

Traditional Pneumonia: The Serious Kind Grfwruv"ghÛqh"sqhxprqld"dv"dq" infection of the lungs by pathogens including bacteria, viruses, fungi, and other respiratory agitators found throughout nature. The symptoms are severe and can last several weeks. They’re similar in variety to a sinus infection or severe cold: - headaches - phlegmy cough - fatigue and soreness - sinus congestion - fever

INSPIRE HEALTH

January ̇ February 2015

The primary difference between a cold and pneumonia is the severity of the signs. Pneumoniais intense, magnifying the symptoms, leaving the patient feeling exhausted and overwhelmed, oftentimes unable to get out of bed. Walking Pneumonia: Have Infection, Will Travel The term “walking pneumonia” zdv"Ûuvw"frlqhg"lq"wkh"4<63v/"wr" suggest its relatively slight impact compared to better-known forms of pneumonia. At the time (decades before modern antibiotics), a pneumonia diagnosis required hospitalization in virtually all cases. Today, walking pneumonia is pruh"riÛfldoo|"nqrzq"dv"Îdw|slfdo" pneumonia” because it is not spread

TREATMENT If you are diagnosed with walking pneumonia, your physician will likely prescribe a course of antibiotic treatment. Rest as necessary, wash your hands frequently to avoid passing germs to others and monitor your symptoms. If you feel worse instead of better as the days go on, be sure to contact your doctor.

by the same kinds of pathogens as traditional, bacterial pneumonia. How Walking Pneumonia Gets Around Highly contagious, the walking pneumonia bacteria is transmitted mostly by inhaling and ingesting sinus ru"rwkhu"erglo|"Üxlg"iurp"dq"lqihfwhg" person – for example, breathing air after someone nearby has sneezed or coughed. But the disease’s incubation time is slow: symptoms can take up to three weeks to develop. Patients with the infection remain contagious for about ten days. Most cases develop around late summer and early fall. Though close contact is believed necessary to contract it, widespread outbreaks happen every several years.

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January ̇ February 2015

2. Printed Jacket Of course we can always use a jacket during the cold months of winter. A printed jacket is the key to adding dimension to your wardrobe and a simple way to spice up your endless layers of style! Speaking of style…. Consider a cool classic such as a plaid pattern and it will never go out of style!

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3. Pullover Tunic A pullover tunic is the ultimate key to layering. Find a fun (preferably sheer) neutral tunic, which you can add to layers underneath while still looking ultra chic. Combine a long sleeve with your leggings, or even add a colored print with a funkyfun necklace. Finish it off with some tall boots for an ultra stylish look. Explore your closet to mix and match just about anything with a comfy tunic and stay warm while looking cool! Wdj"xv"lq"|rxu"hfr0iulhqgo|"idvklrq"Ûqg"skrwrv$"&lqvsluhkhdowkpdj inspirehealthmag.com ̇ #inspirehealthmag

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discover

MEDITATION:

LOVE

for the of YOUR HEART By Meg Pearson

THE HEALTH OF YOUR HEART IS SOMETHING TO THINK ABOUT. PERHAPS EVEN SOMETHING TO MEDITATE ON?

hen it comes to heart health, most of us know the basics; exercise is important, smoking is terrible, and eating a well balanced diet that includes lots of plant and not a lot of saturated fat, is key. One area that many of us tend to dismiss however, is how our stress levels can impact our ticker, too.

}

Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” 28

INSPIRE HEALTH

January ̇ February 2015

First, get comfortable. Find a comfortable seated position either lq"d"fkdlu"ru"furvv0ohjjhg"rq"wkh"Ürru/" making sure that your body is fully supported.Keep your posture strong, but your body relaxed. Notice your heart beating in your chest. Close your eyes. Try the 100 breaths technique. Take 100 breaths in and out. Count them, and try not to think about anything else. Or, set a timer. For your Ûuvw" wlph/" shukdsv" mxvw" vhw" d" forfn" iru" Ûyh" plqxwhv1Vlw" dqg" euhdwkh/" shukdsv" imagining something steady like the Ülfnhu" ri" d" fdqgohÑv" Üdph" wr" irfxv" rq1" Or maybe just notice how your belly expands as you inhale, and the way the warm air feels as it passes across your upper lip as you exhale. Do this until the timer goes off, and then notice how you feel.Maybe next time set the clock for a little longer, eventually working up to sitting for 20 to 30 minutes at a time. You will feel calmer, less stressful and your heart will be stronger.

YOGAGLO Are you having a little trouble meditating on your own or need a little guidance? Check out YogaGlo’s video selection of meditation classes. Start slow then work your way into longer, more advanced z{hnlz"vm "tlkp{h{pvu"i\"äs{lypun"{ol"{\wlz" of classes you want to see. Check it out here: www.yogaglo.com/video-Style-15Meditation.html

YOUR SOUL

Enter meditation. This mind-body practice produces a deep state of relaxation and tranquility, both of which we could all use more of in our fast-paced lives. Mindfulness is not only associated with feeling less stressed, but it can literally help calm you down by decreasing the levels of the stress hormone cortisol circulating in your bloodstream. Regular meditation has been shown wr"riihu"vljqlÛfdqw"ehqhÛwv"wkdw"fdq" better your beating heart, including lowering blood pressure, reducing depression episodes, and lowering rates of heart attack, stroke and death. It has also been used to treat hypertension, one of the primary risk

factors for cardiovascular disease. So what exactly is meditation?In short, it is the simple practice of becoming aware of the present moment and letting go of distracting thoughts. It is holding time and space for yourself to breathe and just be. Cultivating a sense of connectivity to not only your true self, but also to the world around you, whether through acute awareness of your surroundings, or by tapping into the direct line of energy that hooks you into the universe and all of its greatness, is the essence of this ancient practice. Sound intriguing, albeit tough? Well the great news is, there are many different techniques you can try, that range from meditations with movement such as walking in nature or doing yoga, to guided meditation, mantra, mindfulness, Qi gong, or Tai chi. You needn’t sign up for a class, or invest a ton of money in order to get started! The relationship you have with our body is the most intimate one we have, so why not show yourself the love you deserve, and honor your heart with some one-onone time today.

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SALTED

CARAMEL Cappuccino Mousse Ingredients: • 12.3 oz firm tofu • 10 dates, soaked in water for at least 2 hours • 1/8 tsp. Pure Natural Pink Salt (try Karis Naturals) • 2 Tbsp. unrefined cane sugar(try Chancaca) • 1 tsp. instant coffee granules Instructions 1. Place tofu, drained dates, salt, sugar and coffee granules in a food processor. Blend for about 30 seconds, or until smooth. 2. Sprinkle with a little more Cane Sugar if desired!

CARROT GINGER

VEGGIE PIZZA with a QUINOA OAT CRUST T PIZZA CRUST

P IZZA CRUST Ingredients: • ½ cup oat flour (or ½ cup oats pulverized) • ¼ cup quinoa flour (or 14 cup quinoa pulverized) •1 egg (or flax egg for vegan) Instructions 1. Preheat oven to 350 degrees. 2. combine all ingredients and form into a dough. 3. Press the dough down until it is ¼ inch thick a make a crust. 4. Transfer crust onto a cooking sheet lined with parchment paper. 5. Bake for about 15 minutes, or until crust is hard.

SAUCE + T OPP INGS Ingredients: • 3 whole carrots, boiled until soft • 1 tsp ginger • Zucchini, chopped into ½ slices • Tomatoes, chopped in ½ slices • Spinach Instructions 1. In a food processor/blender, combine boiled carrots and ginger, blend until smooth. 2. Spread the carrot-ginger sauce on top of the pizza crust evenly, 3. Place Zucchini, tomatoes and spinach on the pizza and whatever else you desire (cheese, meats, tofu, etc.). 4. Bake the pizza at 350 degrees for about 15 minutes, or until veggies are cooked on top. 5. Enjoy! Serves 2-4

INSPIRE HEALTH

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BOOK REVIEW

the KRW"ehoo|"glhw By Dr. Suhas G. Kshirsagar with Kristin Loberg 0"Uhylhz"e|"Plfkdho"Ndeho"0

DNLQJ" WKH" SKUDVH" â&#x20AC;&#x153;FIRE IN THE BELLYâ&#x20AC;?TO A LITERAL DEGREE, THIS DIET AND ZHOOQHVV" ERRN" BY CALIFORNIA PHYSICIAN AND GHHSDN" FKRSUD" FROOHDJXH/" VXKDV" NVKLUVDJDU/" VXJJHVWV" THAT CULTIVATING A DIGESTIVE â&#x20AC;&#x153;FIREâ&#x20AC;? LEADS TO BETTER WELLNESS AND SUPERCHARGED WEIGHT ORVV1" EXW"WKH" ERRN" DFWXDOOÂĽ" OFFERS A LOT MORE THAN JUST A JLPPLFN"GLHW1

Brahmans, or Hindu spiritual healers, uses much of the text to educate the reader about ayuvedra, the Indian science of wellness. Two particularly helpful sections: an FAQ that anticipates a lot of reader response to the diet; and a 21-step wellness plan that could stand as a road map to better wellness and peace of mind all by itself.

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By sticking to a carefully planned diet that includes the spicy Indian dish khichadi (pronounced â&#x20AC;&#x153;kitch-a-deeâ&#x20AC;?) and a regimen of liquids including hot whd/"NvkluvdjduĂ&#x2018;v"630gd|"sodq"zrunv" to promote the â&#x20AC;&#x153;agni,â&#x20AC;? or biological Ă&#x203A;uh/"wkdw"khosv"fohdu"rxw"wkh"wr{lqvdqg" other waste that makes up what he calls â&#x20AC;&#x153;digestive sludge.â&#x20AC;? That sludge, he says, can present a wide range of health and wellness problems. The book is easy to read, carefully laid out and presented with clarity dqg"frqylfwlrq1"Gu1"Nvkluvdjdu/"d" Western doctor from a family of

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5 TOP FOODS for a HEALTHY TICKER!

sodqw"vwhurov"lq"doprqgv"vshflÛfdoo|/"fdq"uhgxfh" the absorption of cholesterol from the diet, while the unsaturated oils encourage the liver to make less LDL and more “good” HDL. Oranges These zippy and delicious citrus fruits frqwdlq"d"vxshu"vroxeoh"Ûehu"fdoohg"shfwlq/"wkh" famed compound also found in apples, which acts like a sponge inside the digestive system, absorbing excess cholesterol from food and blocking its absorption. Citrus pectin may also assist the body in neutralizing proteins that can cause scarring of the heart tissue. Be sure to consume the whole fruit though, as the pectin is contained in the pulp and pith.

E|"Phj"Shduvrq

“Let food be thy mediciine and medicine be thy hy food.” - Hippocra pp ates -

QR"JUHDWHU"ZRUGV"KDYH"EHHQ"VSRNHQ"DERXW"WKH"GHHS" RELATIONSHIP BETWEEN YOUR HEALTH AND WHAT YOU PUT INTO YOUR BODY AT EVERY MEAL. HIPPOCRATES UNDERSTOOD THIS CONCEPT MORE THAN 2,000 YEARS AGO, AND AS WE CELEBRATE KHDUW"PRQWK"HDFK"IHEUXDU¥/"WKHUH"LV"QR"EHWWHU"WLPH"WR"WDON" ABOUT BODY-LOVING FOODS.

t goes without saying that many us will perhaps indulge in some red wine or dark chocolate with our loves on Valentine’s Day. Recent uhvhdufk"kdv"h{wroohg"wkh"ehqhÛwv" of these sinfully delicious treats, along with the beloved cholesterol-clearing oatmeal.Today, we are going to look at a few ordinary bites, foods that are in their own right truly super foods! After all, fruits and veg truly are extraordinary and “super’”! A truly healthy diet features a broad range of fruits, vegetables, nuts, and legumes, and here lv"d"olvw"ri"Ûyh"ri"wkh"ehvw"zkhq"lw"frphv" to keeping a high cardiovascular score! .

Blueberries Remember when I mentioned red wine? Well, its claim to fame for heart health, is resveratrol, which may help prevent damage to blood vessels and minimize the risks of blood clots. This special compound may also reduce the build-up of low-density lipoprotein (LDL) cholesterol, or the “bad” cholesterol, in artery walls that contributes to cardiovascualr disease and stroke. It is also thought that antioxidants like Anthocyanin found in berries (blueberries, strawberries and

blackberries) help neutralize harmful byproducts of metabolism called free radicals that can lead to cancer and other age-related diseases. Lentils Since we’re talking plant-based power foods here, let’s honor the humble lentil. Because they come from plants, legumes such as beans, lentils, and peas are an excellent source of ohdq"yhjjlh"surwhlq"dqg"Ûehu"zlwkrxw"d" lot of unhealthy fat. Legumes are also a great source of folate and magnesium, zklfk"pd|"Ûjkw"k|shuwhqvlrq"e|"olplwlqj" calcium buildup. Another mineral these little guys are loaded with is potassium, an electrolyte that counterbalances sodium - crucial for keeping blood pressure under control.

Leafy Greens Dark green, leafy vegetables such as kale, Swiss chard, spinach and collards are high in vitamins, minerals, and antioxidants that may protect against cardiovascular disease. Spinach is also rich in folate, which helps reduce levels of the amino acid homocysteine in the blood. High levels of homocysteine can be a possible risk factor for developing cardiovascular glvhdvh1"Hyhu0srsxodu"Ndoh"erdvwv"dq"h{wud" special compound that activates a protective protein called Nrf2.This protein develops a coating in your arteries to keep plaque from adhering. So, what’s really important when it comes to showing your heart some real love, is eating a variety of fresh, unprocessed foods that deliver all of the nutrients and micronutrients needed to keep it, and you, healthy overall. Next time you are off to your local health food store to stock up on all those famous prepackaged and promoted “superfood” products, why not swing by your local famers market instead or visit the organic produce vhfwlrq"ri"|rxu"idyrulwh"vxshupdunhw"wr"Ûoo" your shopping basket with these alternatives. Meg Pearson is the author of (un)cookbook MAP Wellness Morsels available through itunes!

Go Nuts! - Almonds, Walnuts, and Chia Almonds have long been a healthnut’s go-to snack, but it doesn’t deserve all the attention. Walnuts and Chia seeds are right up there on the list as far as ehqhÛwv"wr"wkh"wlfnhu"lv"frqfhuqhg1" Chock-full of omega-3 fatty acids and Ûehu/"doo"ri"wkhvh"jx|v"surprwh"khdowk|" hearts, and reduce fatal arrhythmias.The inspirehealthmag.com ̇ #inspirehealthmag

INSPIRE HEALTH

by Veronica Coons / vcoons@gbtribune.com Photography by Hugo Gonzalez elanie Calcara has a big heart. She is one of the original founders and is an advisory board member of the Prairie Godmother Funds, a charitable organization that provides grants to improve the health and well-being of Barton County women. She is a Golden Belt Foundation board member, gives regularly of her time and talent to community causes and is very active in her church. On a Monday in November, a day when the north wind ushered in the irst biting cold of the season, she opened the doors of her country home and welcomed us. Her warm smile and bright eyes immediately set us at ease. Melanie has an unassuming attitude that draws people in as she matter-of-factly talks about the lasting good that can be done by individuals who are willing to simply do whatever they can. Her heart overlows with compassion and because of this, she was able to quickly overcome a life-threatening heart valve condition. Now, her heart is stronger than ever. It’s not uncommon to have a heart issue creep up in your ifties or sixties, but what is unusual is to make a quick recovery with little to no depression setting in. Melanie credits her quick recovery to her outlook on life and the support of her family. Years ago, Melanie was diagnosed with Mitral Valve Prolapse. Basically, it meant that a valve in her heart didn’t close the way it should. She had been taking medication to treat her condition for several years. “It’s not a rare condition, and most people live with it and it’s not an issue,” she said. However, when she began to feel palpitations and fatigue, she went to see her doctor who immediately ordered a sonogram. Her condition had worsened to the point that the blood in her heart would backlow. The specialist informed her that she needed surgery to replace the valve, or she would eventually die of heart failure.

34 34

INSPIRE INSPIREHEALTH HEALTH

November December January ̇ February 20152014

“Everybody can do something. Just do something.”

This got her attention. A few days later, Melanie had a heart catheterization to check for blockage. She was lucky. There was no blockage and surgery was scheduled for the next week. Now she had to decide what sort of valve she would receive. She was given the choice of a tissue valve or a mechanical valve. The tissue valve, which comes from a pig, has a lifespan of about 15 years if the body accepts it. The mechanical valve can last a lifetime, but requires the patient to take blood thinners for life. “I knew I didn’t want to go through this again 15 years from now,” she said. “I chose the mechanical valve right away.” Melanie admits now, she was in shock at irst. Fortunately, she could turn to her husband, Mark, and her sisters Mary, Susan, and Melissa for support and encouragement. “I was really never frightened that I wouldn’t get good care, because my dad was a general practitioner and I grew up with great faith in health care systems,” she said. “We always had good care.” Sisterly support When she looks back on the recovery period following her surgery, two things stand out as remarkable. The irst, that there was very little pain. “Within two days, all I needed was Tylenol,” she said. She also avoided one side effect common to patients that have endured a major surgery. She did not experience the severe depression many do. According to the American Heart Association, about one third of patients experience depression that requires intervention. For the irst few weeks following the surgery, she had down times, when she wondered if she’d feel exhausted for the rest of her life.Those times were few, however. “I think it was because my sisters came and spent so much time with me,” she said. “They offered a little distraction, a

little encouragement, and were a huge help to both me and Mark.” Their care was simple and heartfelt.They talked about sister stuff, the family, and what she went through. She was able to sleep as much as she needed to. They did laundry and took her to doctors’ appointments. They also did a lot of cooking for her. “I didn’t have an appetite for weeks, but they had an evening meal ready and when Mark came home from work, we would sit down together, even if all I could manage was a piece of toast.” At a follow-up appointment, her doctor told her the progress of her recovery fascinated him. It wouldn’t be long before she would be able to resume her normal activities. inspirehealthmag.com ̇ #inspirehealthmag

INSPIRE HEALTH

Feeling good Eight months out from surgery, Melanie has resumed her routine of exercise and good nutrition that have always been part of her life, only now her motivation is much different. “Before, I exercised so I could eat what I wanted and wear what I liked,” she said. “Now I do it to stay healthy.” She does basically the same workout she did before, which includes walking and use of itness equipment. She has a little less stamina, and heads to bed a little earlier than before, she said, but otherwise, she feels good. She’s also returned to her full schedule of philanthropic activities. She helped to found Prairie Godmother Funds which provide grants to improve the health and well-being of Barton County, Kans., women by addressing critical needs not met by other community resources. The concept is simple: women helping women. Some of the grants made include the license fee for one woman to get her substitute teaching license, so she could provide additional income for her family. Another grant helped complete payments for a service dog that allowed another woman to put all of her disability payments towards her monthly bills. Growing Faith Considering how important living out her faith is to her now, it may come as a surprise that Melanie did not grow up attending church. In fact, it wasn’t until she was in her late thirties that she began regularly attending. What drew her in was her love of music. With a background in vocal music, she irst began singing with the church choir because she was friends with several of the choir members. She and Mark wanted their kids to grow up attending church, but it wasn’t until they took a discipleship class together that their focus sharpened. “I was a kind person before, but I was a little self-centered then,” she recalls. “You get so into your life, and what you need. As I’ve gotten older, I’ve igured out what’s really important, and have evolved.” Today, the women that inspire her the most include those who understand the gifts they’ve been given by God are not

INSPIRE HEALTH

January ̇ February 2015

for their sole beneit. She believes these gifts are meant to bless others too, and the activities she involves herself in are proof. Quilts for a cause Melanie’s sister Melissa is a nurse practitioner. She was the one the others turned to for guidance in how to care for Melanie during her recovery. A few years ago, she suggested she and Melanie take up quilting. “I told her when she learned how to sew, I would,” Melanie remembers. She also told her she had no patience for sitting around a circle hand stitching. Luckily, neither did her sister. Melissa bought a beginner sewing machine and taught herself to sew. Her creativity blossomed and now the sisters make time to spend days at a time piecing together quilt tops. Not only has it become a relaxing hobby and a way to nurture their relationship, it’s provided another avenue for Melanie to pass on some of her own blessings. In her basement workroom, she is partway through her fourth donation quilt to be auctioned to raise funds for CASA. The organization trains court appointed special advocates for children that have found themselves thrown into the court system through no fault of their own. Often the children are abused or neglected. “I think when you ind something you’re passionate about and you really enjoy doing it, then it makes it easy to use that to bless others,” she said.

“The Mission Field Is Right At The End Of You Hands.” Within grasp While she’s quick to talk about the organizations she works with, Melanie doesn’t consider herself very remarkable. Perhaps that is what makes her so personable. “There are two or three dozen women that I know that do much more than I do and have had much greater trials than I have had, and they are still standing,” she said. But comparisons shouldn’t keep people from helping, no matter their age or their health, she believes. “We all tend to compare ourselves to others, and to think we can’t do something big,” she said. “ Everybody can do something. Just do something.” She points to missionaries that go overseas to work. Joyce Meyer, for example, went to Madagascar to work with hundreds of thousands of children that live on the streets. “I can’t go to Madagascar,” she said. “But locally, I can reach out–the mission ield is right at the end of your hands.” And your heart.

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Skin Is Winter Dryness Getting the Best of You?

LET NATURE EXTEND AN OLIVE BRANCH E|"Plfkhoh"Urehuw"Srfkh

inter can be wonderful, bringing snowy days, warm qljkwv"e|"wkh"Ûuh/" dqg"ihvwlyh"krolgd|"jdwkhulqjv1" But it can also be harsh, wreaking havoc onthe skin, hair and nails while robbing them of their natural balance. Who has time to think about a beauty regime when we’re buried beneath layers and layers of wool, Ühhfh"dqg"rwkhu"frog"zhdwkhu"dssduhoB Let’s make this easy. You’ve got olive oil in your kitchen, right? Great. You won’t believe how much can be done with the oil of a tiny olive. One of nature’s most versatile offerings, olive oil incorporated into a regular beauty routine is an excellent way to stay moisturized and healthy from head to toe. Make sure your pantry as well as your medicine cabinet, bathroom and purse are well stocked with this essential beauty tool this winter season.

ÒH{fhsw"wkh"ylqh/"wkhuh"lv"qr" sodqw"zklfk"ehduv"d"iuxlw"ri"dv"juhdw" lpsruwdqfh"dv"wkh"rolyh1Ó" Gaius Plinius Secundus, Roman philosopher

WEEKLY –as an exfoliating scrub Mix two parts olive oil with one part sea salt. ¦Apply to body and scrub gently to slough off old skin and bring forth a softer, glowing layer beneath. Rinse. WEEKLY - as a purifying face mask Pour ¼ cup olive oil into small bowl. ¦ Mix in one egg yolk and one tbsp. honey. Apply to face for 10-15 minutes. ¡ Rinse. WEEKLY - as an anti-aging/rejuvenating treatment Pour one tbsp. olive oil, two tbsp. raw honey dqg"rqh"Ûqho|"judwhg"juhhq"dssoh"lq"eohqghu1 ¦ Blend until soft. Apply to face for 5 to 7 minutes. ¡ Rinse.

Hair

MONTHLY – as a warm deep conditioner Pour ¼ cup olive oil into small bowl and warm in microwave. Do not let it boil. Optional: Add two drops of lavender, rosemary or your favorite scented oil. ¦ Starting at ends, massage oil into hair and work upward to roots. For those with dandruff, massage mixture into scalp as well. Cover in shower cap. For normal hair, let sit one hour. For extra dry hair, let sit overnight. ¡ Shampoo and rinse.

Nails DAILY – as a hand and cuticle moisturizer Keep a small spray bottle of olive oil handy at all times. ¦As often as your climate and comfort dictate, lightly spritz oil onto hands and massage thoroughly into skin until absorbed. For hangnail prevention, pay extra attention to cuticles when applying to nails. ¡For extra conditioning, wear lightweight cotton gloves after applying oil to allow it to penetrate more deeply. inspirehealthmag.com ̇ #inspirehealthmag

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January ̇ February 2015

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January ̇ February 2015