Running the good race - Inspire Health March/April 2020 by Great Bend Tribune

INSPIRE GREAT BEND

March/April 2020

WHY YOU SHOULD ENCOURAGE YOUR CHILDREN TO STUDY

The Arts Mineral

SUNSCREEN How to

SHUT DOWN

Empowering Natural Living

recipe

Prep time: 20 minutes Cook time: 20 minutes Yield: 4 servings

PALEO

SALMON BURGERS

SERVED ON A BED OF GREENS INGREDIENTS and mix together well. You can 12 oz wild-caught salmon, cooked and adjust the texture of these to your chopped (can be fresh or canned) liking. If the mixture feels too dry, 2 tablespoons fresh lemon juice you can add 1 tablespoon (or 2 cloves garlic, minced more) of Paleo mayonnaise. If the 2 green onions, diced mixture feels too wet, you can add 1 tablespoon fresh dill, chopped (or 1 1 tablespoon (or more) of almond tsp dried dill) flour. Adding 1 tablespoon and 1 tablespoon fresh parsley, chopped mixing thoroughly will help you (or 1 tsp dried parsley) determine if more is needed. 2 teaspoons Dijon mustard  F orm the mixture into patties with ¼ teaspoon salt your hands and set on a large plate ¼ teaspoon ground black pepper to the side. 2 eggs  Once formed you can cover the 1/3 cup almond flour plate with plastic wrap and refriger 1 tablespoon Paleo mayonnaise ate the burgers for at least an hour. (optional) This step is optional but it does Ghee or coconut oil for cooking help hold the shape of the patties Fresh greens like spinach, arugula or before cooking. microgreens  Right before cooking, heat a large skillet over medium heat and add INSTRUCTIONS the ghee or coconut oil. Several C ombine all ingredients, except tablespoons should be enough to ghee/coconut oil, into a large bowl coat the bottom of the pan well.

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 Remove the salmon patties from the fridge and cook over low-medium heat for 3-4 minutes on each side, until golden brown. You may need to add more oil between batches to keep the pan well coated and prevent sticking and burning.  Allow patties to cool for 5 minutes and serve atop or alongside a bed of fresh greens. Refrigerate any leftovers.

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contents March/April  2020

2 RECIPE

8 EXERCISE

5 WELLNESS

10 MIGHTY KIDS

Paleo Salmon Burgers served on a bed of greens Gut Health

7 NATURAL BEAUTY Mineral Sunscreen

Tips and Tricks to keep your tummy in control Why You Should Encourage Your Children to Study the Arts

11 SUPER FOOD

Turmeric -The Golden Super Food

15 PETS

Flea and Tick Prevention

17 RECIPE

Rhubarb Crisp a vegetarian dessert with a whole grain oat topping

18 HEALTHY MIND How to Shut Down

Eat, Live, Thrive

RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER

G N I N N U Rthe good race WHOLE GRAINS ARE THEY GOOD

FOR YOUR GUT AND WHY DO THEY GET A BAD RAP?

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wellness

GUT HEALTH

By Kristy Podruchny

healthy immune system starts with a healthy gut. The market is exploding with products containing probiotics, but gut health isn’t as simple as popping a pill every day. Gut health is closely connected with your lifestyle. In fact, it’s dependent on you making healthy choices. Staying active, eating whole foods and avoiding certain foods is a good foundation. Eating a variety of vegetables and fruits is a given, but have you ever tried fermented foods? We need a variety of different strains of probiotics and can introduce them into our bodies by eating fermented foods. If the thought of fermenting your own foods gives you nightmares, there are plenty to find in health food stores—look for locally made fermented goodness! Growing your own at home

is ideal, but not necessary. Kimchi, kefir, sauerkraut and non-GMO miso are all wonderful products filled with beneficial probiotics. A bonus to eating fermented cabbage comes from its glutamine content. This gut-healthy amino acid nourishes cells in your intestines. Not a bad deal! Critters in your gut need to eat too, and they thrive on prebiotic fibers in vegetables and fruits. In fact, chicory, artichoke and bananas are all great sources of prebiotic fibers. The collagen, amino acids, vitamins and minerals from a homemade bone broth can also help restore damaged stomach lining. This is important for people struggling with leaky gut as well as any other chronic inflammation. There are also a few wellmade packaged bone broths sold in health food stores. Avoid processed and

Kimchi, kefir, sau erkraut, and non-GMO miso ar e all wonderful fermented product s filled with beneficial probioti cs.

fried foods that cause chronic inflammation. These can stress your body and compromise your immune function. A diet high in processed foods creates an ideal environment for pathogens, or “bad” microorganisms. Stress management is crucial for gut health. When you’re stressed and in a fight-or-flight (sympathetic) response, your digestive system gets put on hold while your body prepares you to survive a threat. If you’re not digesting your food and absorbing nutrients prop-

erly, your gut health takes a nosedive.You can engage your rest-and-digest (parasympathetic) response with relaxation exercises and diaphragmatic breathing, which manually massages your vagus nerve. This gets the gears moving in your digestive system and jumpstarts your body’s regenerative processes.

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editor’s letter By the time you reach the age of 50, you are well versed in every type of diet imaginable. I have found that while every diet has its pros and cons, there are many variables that cause different results for different body types. I tend to laugh when I see a new diet advertised to the masses. It doesn’t work that way. Coming from someone who has tried everything and every diet to lose the same 20 pounds, I can say that I’m most impressed with the book “Eat, Live, Thrive Diet: A Lifestyle Plan to Rev Up Your Midlife Metabolism” by Danna Demetre and Robyn Thomson. As Demetre said, it’s more than dieting, it’s creating a healthy lifestyle. I hope this edition of Inspire Health Magazine encourages you to create, maintain and CELEBRATE your healthy lifestyle.

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 Kai Bragg Kelly F. Barr

Suzanne Fox

art design

PUBLISHED BY THE GREAT BEND TRIBUNE

Tra Pham

Mary Hoisington, Publisher

production

Claire Thomas LOCAL REPORTING: Veronica Coons LOCAL PHOTOGRAPHY: Hugo Gonzalez DESIGN: Hugo Gonzalez SALES: Tammy Mason

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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. V3

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natural beauty

Mineral sunscreens deflect UV rays and do not absorb into the bloodstream.

MINERAL

SUNSCREEN

top using sunscreens that contain harmful chemicals! Endocrine system (hormone) disruptors, like oxybenzone, might just ruin your time in the sunshine.You should avoid anything that messes with your hormones! Mineral sunscreen is a great solution for a healthier you in the outdoors. Protecting yourself against skin cancer and premature aging is as simple as using the right products. Many conventional sunscreens contain a chemical called oxybenzone. They can also contain avobenzone, ecamsule and octocrylene. Not only is this bad news for you—it’s bad news for the environment. Chemicals like these are partially to blame

By Kristy Podruchny for the destruction of coral reefs. States like Florida and Hawaii have banned sunscreens containing oxybenzone effective 2021. Mineral sunscreens are safer for you and the environment. Avoid brands with nano-particles because these harm the environment and offer less protection. Mineral sunscreens deflect UV rays, do not absorb into the bloodstream and prevent skin cancer. These sunscreens are made from titanium dioxide and/or zinc oxide, and are usually accompanied by other natural, skin-soothing ingredients. They tend to be less irritating to sensitive skin and are popular among people with eczema.

Because mineral sunscreens physically block UV rays, it’s best to cover exposed skin and reapply often if you’re sweating and/or swimming. The bottle should give you a better idea as to how often to reapply, but it’s a good idea to reapply at least every two hours. If you’re using spray sunscreen, try not to inhale it. Embrace the chalky goodness of mineral sunscreen. While it may not blend as well as chemicalladen sunblock, at least you’ll see if you missed a spot! The benefits of protecting your health and the environment outweigh a few white streaks. Besides, the lifeguard look is in!

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exercise

TIPS AND TRICKS TO KEEP YOUR

Lower abdominal leg raise

TUMMY IN CONTROL

NOT ONLY IS A SLENDER TUMMY CONFIDENCE BOOSTING, IT IS A SIGN OF GOOD HEALTH. A STUDY PUBLISHED IN THE “JOURNAL OF THE AMERICAN HEART ASSOCIATION,” FOUND THAT WAIST SIZE IS A STRONGER PREDICTOR OF HEART DISEASE THAN WEIGHT, ESPECIALLY IN WOMEN. TO TAKE CONTROL OF BELLY FAT, STICK TO A DIET WITH LEAN PROTEINS, HEALTHY FATS AND COMPLEX CARBOHYDRATES. BEGIN AN EXERCISE PROGRAM THAT INCLUDES AT LEAST 30 TO 60 MINUTES OF MODERATE-INTENSITY PHYSICAL ACTIVITY EVERY DAY. GET STARTED BY TRYING THESE FAT-BUSTING EXERCISES.

THE PLANK WITH LATERAL TOE TAPS

This whole body exercise integrates shoulders, abdominals and leg strength. Raising the leg tones the rotational oblique muscles for a chiseled look. A) Place forearms on the ground. B) Walk feet out until legs are straight. Keep hips raised in line with shoulders and ankles. Keep chin tucked in and head raised. C) Raise right leg off the floor and tap toes right by a few inches and back to the center. Repeat on left side. Repeat alternately for 60 seconds.

The Plan with late k ral toe taps

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LOWER ABDOMINAL LEG RAISE

By strengthening these abdominal muscles, we prevent the lower back from over-arching and we can flatten the lower tummy. By raising both legs with knees bent, the abdominals become strong with less pressure on your back. A) Start by lying on back with arms by sides (for more resistance, raise body slightly) and raise both legs with knees bent into the air above hips. Hold for 10 seconds B) Lower legs while straightening knees until 3 to 4 inches from the floor. Hold for 10 seconds. Repeat ten times.

SIDE LEG RAISES

The abdominal muscles move us in all directions. This exercise focuses on the oblique muscles through the side of the body but also targets the shoulders and hips. A) Lie on your side with forearm on the floor and head resting in your hand. Keep legs straight with ankles in line with shoulders. B) Raise leg 24 inches above ground. Hold for 10 seconds. Lower leg to 4 inches above your bottom leg and hold for 10 seconds. C) Repeat on each side 10 times.

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mighty kids

WHY YOU SHOULD ENCOURAGE YOUR CHILDREN TO STUDY

s t r A the

ARE THE ARTS IMPORTANT TO YOUR CHILD’S DEVELOPMENT? EVER SINCE NO CHILD LEFT BEHIND (NCLB) BECAME THE EDUCATIONAL MANTRA, SCHOOLS PUT MORE EMPHASIS ON ENGLISH, MATH AND SCIENCE, OFTEN CUTTING MANY OF THEIR ARTS PROGRAMS. THE DESIRE FOR HIGHER TEST SCORES HAS BECOME THE LEADING FACTOR IN EDUCATION.

By Kelly F. Barr activities engage the senses ccording to and wire the brain for an article by successful learning. The arts David Sousa, are not just expressive and posted on the affective, they are deeply American Association of cognitive.” School Administrators website, “During the brain’s Children have a natural early years, neural connectendency toward the arts. Little Sally grabs a crayon tions are being made at a and pushes it back and rapid rate. Much of what forth on a piece of paper. children do as play—singUnknowingly, Sally is building ing, drawing, dancing—are her fine motor skills and natural forms of art. These

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eye-hand coordination through this enjoyable activity. The kindergarten teacher gives a group of boys some modeling clay. Immediately, the boys talk about what to build. They decide they’ll each build their own race car and have a race. Randy notices Timmy’s fat race car and suggests Timmy make it longer and skinnier. These boys are developing social skills as they work together. Miss Matthews, the preschool teacher, dumps a container of different color plastic shapes on a table. As children pick them up, Miss Matthews says the shapes and colors, helping the children learn shape and color recognition. At another table, Mrs. Randolph works with a different group of children. They thread beads on a string as Mrs. Randolph

counts to introduce them to the concept of counting. In 2016, The Society for Research in Child Development did a study that included music, dance and visual arts lessons among 310 preschoolers from poor backgrounds. Poverty leads to stress and stress is a cause of poor health. This society’s study concluded that the benefits of arts education may be the greatest among the economically disadvantaged. As a home school mom, I encouraged my children in the arts, and my husband and I took them to the theater and musical performances of varying kinds. I witnessed how such activities gave them a love and appreciation for some of the arts, and I have seen them excel in academics and community through benefit of the arts.

The arts are n ot just expressiv e and affective, they are deeply cognit ive.

super food

uT r m e r i c

THE GOLDEN SUPER FOOD By Kristy Podruchny

Who doesn’t love a tall glass of fresh turmeric golden milk, or perhaps a good curry? Ever wonder what makes golden milk a health tonic, or why black pepper and coconut oil are important ingredients to include in your concoctions?

emember this word: curcumin (pronounced ker-kume-in). Curcumin is the name of the polyphenol found in turmeric that has caught the attention of the scientific community. Studies are being conducted to investigate curcumin’s role in treating and preventing conditions from Alzheimer’s Disease and depression to cancer and diabetes. While science investigates this further, we know turmeric has been used for medicinal purposes for hundreds of years. Turmeric, that beautiful yellow and orange root, is a super food that needs help from other foods to allow curcumin to absorb properly. When we pair turmeric with black pepper and a healthy fat, curcumin’s superpowers start to work in our bodies. Both are considered bioenhancers for curcumin

and should be present any time you consume turmeric. It would be a shame to flush those benefits and your money down the toilet! When you’re shopping around for turmeric supplements or considering what to add into your recipe that contains turmeric, make sure to add a healthy fat and black pepper. Many supplement companies report how their products are sourced, which is another good indicator of a quality turmeric supplement. Inflammation isn’t the enemy, but chronic inflammation causes and exacerbates diseases and disorders. Curcumin reduces chronic inflammation because it inhibits inflammation in our bodies. It has even reduced brain inflammation in animal studies. This polyphenol is also being studied because it has inhibited tumor growth in other animal

Curcumin reduces chronic inflammation

studies. The more science digs, the more we discover turmeric's potential to change our health. Many osteopathic, naturopathic and integrative doctors are turning to turmeric to treat patients with arthritis because of its ability to combat pain and inflammation. To get technical, pro-inflammatory cytokines are inhibited by curcumin. This action helps relieve pain and swelling while improving mobility in patients with arthritis. Turmeric is a root—a spice we sometimes don’t think twice about! The potential this root holds for replacing nonsteroidal anti-inflammatory drugs (NSAIDs) and preventing chronic illness is astounding. Don’t forget to spice up your cooking with this golden super food. We just gave you another excuse to get creative with your meals!

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or Danna Demetre, calories in versus calories out works. For Robyn Thomson, not so much. They’ve both found a way to maintain a healthy weight, feel great, look younger and help other women with a lifestyle plan to rev up midlife metabolism. It works. Take a look at the photo on the cover. Demetre, the brunette, is 67. Thomson, the blonde, is 53. No way, you think, right? They will tell you it takes some work and a daily commitment to healthy habits, but the nutritional and lifestyle experts defy the midlife weight-gain crisis while slowing down the aging clock. The authors of one of the top-selling women’s general health books, “Eat, Live, Thrive Diet: A Lifestyle Plan to Rev Up Your Midlife Metabolism,” connected more than 20 years ago in a San Diego-based woman’s Christian ministry. “We became friends with a high level of respect for each other,” Demetre said. “Danna moved overseas for a bit and we lost contact,” Thomson added. The business partnership came as an answer to prayers about six years ago. “I had been praying for a woman to come into my life who had the same mindset and could be a mentor for me in developing a business,” explained Thomson. “Danna reached out to me and we reconnected. When I told her I had been making major changes in my diet and

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lifestyle, she invited me to come onto a podcast she was producing. From there we decided to do a cooking video with one of my recipes. We had so much fun together we decided to do more videos which eventually led to weekly shows.” The two created Lean Healthy Ageless. The California-based company has expanded to include a wealth of nutrition and lifestyle resources on an increasingly popular website, the publication of the “Eat, Live, Thrive Diet” and the development of Eat Live Thrive Academy, an affordable membership program offering weekly virtual coaching sessions and personalized solutions for a customized diet and lifestyle. Their goal - to answer the consuming midlife question: What if there was a way to turn back the scale and the clock with an inspiring lifestyle plan designed to help women rev up their midlife metabolisms and achieve physical and emotional freedom no matter what one’s age? Based on personal experiences of weight gain, emotional eating and the aging process and building on professional expertise with scientific research, Demetre and Thomson’s individualized plan helps women keep off extra pounds, stimulate midlife metabolism, look younger and recharge emotional and physical energy. A former bulimic, who binged and purged repeatedly throughout nursing school, Demetre remem-

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EAT,

LIVE , THRIVE RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER

By Patricia Danflous

I do believe there’s a journey for all us where we move from intentional choosing and self-discipline to something that becomes natural.

bers living in fear and shame with intense panic attacks. After reaching out to a friend following a severe panic episode, she began a slow healing process by following a God-focused life. If you called Thomson “chubby” as a child, you wouldn’t be wrong. That baby fat fell off one summer thanks to a growth spurt. She maintained a lean body until she entered her forties. The advanced clinical weight-loss practitioner struggles with an insatiable appetite and food sensitivities that she controls with healthy choices and spiritual faith. Recognizing their different life experiences, understanding their different weight gain challenges and knowing that every woman has a unique story is central to the Eat, Live, Thrive concept. “It’s turning what most people would call dieting into a lifestyle,” Demetre said. “Revving up your metabolism is not about just doing something for the shortterm. While we know the bottom-line principles for approaching a healthy lifestyle, our individual body responses and life events bring a varied perspective emphasizing that there is no one-size-fits-all. There's no perfect eating plan for everybody.” “I think most of us have learned over the years that if I eat a little less, if I exercise more, I should be able to make a shift in my weight,” Thomson said. “But the truth of the matter is, that doesn’t work for many people for a few key reasons. First, as we age, our carbohydrate threshold diminishes and we get better and better at storing carbs as fat. Second,

many of us have developed hidden food sensitivities that are causing weight gain or preventing weight loss. Last, we experience significant loss of muscle mass year after year. It’s not necessarily just about calories in versus calories out anymore. We’re asking ourselves, ‘what am I doing wrong? This is what I’ve always done.’ Think back to your 20s, you could shift your diet for a week and lose five pounds. It was so easy. But all of a sudden, that doesn’t work and you’re like, ‘uh-oh’.” What am I doing wrong? Why can’t I lose weight? Why am I gaining weight so much faster and more easily? “Mature women are asking those questions,” Demetre said. “We thought we knew the answer, but it doesn’t work so well as we age. With a few changes, however, it is possible for those in mid-life and beyond to lose weight and keep it off.” The Eat, Live, Thrive diet addresses body, soul and spirit with a multifaceted approach to total transformation. “Our diet allows women to customize a long-term eating plan to address food sensitivities and carbohydrate thresholds with personal likes and dislikes,” Thomson said. The Eat, Live, Diet is a three-phased roadmap beginning with The Elimination Phase, a temporary elimination of key foods such as sugar and grains which both promote insulin resistance and cause potential food allergies and sensitivities, as well as inflammation. The Discovery Phase determines your personal and specific “food culprits.” The Lifestyle Phase helps in designing a long term eating plan while INSPIRE HEALTH

still enjoying your life. In their book, Demetre and Thomson include reflections for renewing the mind with God-centered principles to assist with long-lasting physical and spiritual change. A wide range of recipes along with tips and healthy shortcuts are also available. Emphasizing the personalized approach to diet and lifestyle, Demetre and Thomson recommend elimination as the place to start revving up metabolism, with suggestions for jumping in feet first or taking it slow. More importantly, they want women to build a foundation of healthy thinking which helps change habits from the inside out. “We teach them how to establish a new lifestyle mindset because we know most women tend to gain weight back after they lose it,” Demetre said. “From the get-go, we want to help them realize that it is the little stuff that adds up. You don’t have to be perfect.” “Neither of us are perfectionists,” laughed Demetre. “We do very different things

in our daily lifestyle. I am the unique calories-in versus-calories out gal and can get away with a lot more than Robyn who has tons of food Kara Keenan sensitivities. There are things that motivate me more now that are far from just weight, looking good and feeling 75 years combined experience good. I do believe there’s a journey for all of us where we move from intentional Bonnie Landgraf choosing and self-discipline to something that becomes natural.” “For me, it’s always been about making a choice to be healthy, lean and fit,” said Thomson. “I want a Jenny Manry long, quality life. That means exercise is part of my life. It’s Providing Top-Quality Healthcare for Every Member of the Family Accepting: MeDicARe, MeDicAiD AnD ALL MAJOR inSURAnce just what I do. I get up in the morning, I put on my work- 522 Broadway Street 412 Grand Ave. 1905 19th Street out clothes and work out. I Stafford Great Bend Larned don't want to feel sluggish. 620-792-5700 620-792-5700 620-804-6100 I don't want to feel tired. I www.HeartofKansas.com don't want to have digestive upsets. I figured out the foods that have consequences for me in our discovery phase. Now it's just so much easier to eat the way that I know is best for me because I'm motivated by feeling really, really good and really energetic.” BLACK STAINLESS Made in Denver, “You don’t have to put Colorado Refrigerator Made in Amana, Iowa super-healthy foods in your Dishwasher mouth all the time, but we Made in Findlay, Ohio Stove want you to realize that you Made in Tulsa, Oklahoma have a choice,” they cautioned. “Just as you cannot build a brick house out of Washer straw, you cannot build a Made in Clyde, Ohio Dryer healthy body out of chocoMade in Marion, Ohio late chip cookies and potato Made in Albuquerque, New Mexico chips.” Financing Available For more information See Store for Details about revving up your midlife Made in Corsicana, Texas metabolism with tips for losing weight and looking younger, visit eatlivethrivediCustom Furniture Recliners from Small up to et.com or leanhealthyageless. in 30 Days or Less the Atlas Big Man Chair Made in New Tazell, Tennessee (400 lbs. capacity) Made in Cleveland, Tennessee com

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pets

FLEA AND TICK PREVENTION By Ann Jarema

Spring is here, and with it comes tick and flea season in many areas of the United States.

arasites like fleas and ticks aren’t just gross little blood suckers, they’re also transmitters of disease. According to the College of Veterinary Medicine & Biomedical Sciences at Texas A&M University, fleas often carry bacterial pathogens, while ticks can also carry other diseases including Lyme disease and Rocky Mountain spotted fever. Diligence in controlling flea and ticks in your pets is essential for their health - and yours. Prevention Tips When it comes to parasites, an ounce of prevention is worth a pound of cure. Follow these tips to help prevent issues with fleas and ticks: • Keep pets away from long grasses and thick brush. Mow your yard regularly and keep bushes trimmed. • Keep wildlife and feral animals away from places your pet is exposed to. These animals often carry parasites that can spread. • When your pet comes inside, give them a thorough check from head to tail for ticks. • Plant flea repelling plants. Certain plants contain compounds that fleas avoid. Try one of these options in planters or flower beds: • Lavender • Spearmint • Pennyroyal

One of the best flea control methods is cleaning. Fleas congregate where your pets spend most of their time, so be sure to regularly wash all pet bedding.Vacuum and sweep pet areas often. Methods of Flea and Tick Treatment If you want to avoid chemicals, there are many natural options available. These can range from essential oil blends to specific diet additives. Here are a few simple options for natural treatments: • Bathe animals thoroughly in a tub. Since fleas do not grasp and hold onto the hair shafts, they will drown in the water. During bathing, also check for ticks. If you find any, remove them immediately. • Create your own herbal flea spray: Mix 1 gallon vinegar, ½ gallon water, 16 ounces lemon juice and 8 ounces witch hazel in a spray bottle. After cleaning carpets and floors, spray them thoroughly with the mixture. • Consider adding beneficial nematodes and/or lady bugs to your yard. These feed on fleas and their larvae and can be found in your local garden shop. When choosing any type of flea and tick treatment, work with your veterinarian to determine the safest and best course of action for your pets.

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eat fresh

WHOLE

GRAINS ARE THEY GOOD FOR YOUR GUT AND WHY DO THEY GET A BAD RAP? By Lucinda Puddicombe

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ccording to the U.S. Dietary Guidelines for Americans , based on a 2000 calorie diet, you should eat 6 ounces of grains and half of these should be whole grains. In 2015, a study from the “British Journal of Nutrition” discovered that whole grains are associated with a lower mortality rate among subjects aged 30 to 64 years. What better motivation to reach for oats in the morning? Whole grains have a wide variety of health benefits. Fiber slows down the digestion of starch and helps regulate blood glucose. It can also help lower cholesterol, clean the digestive tract and help prevent blood clots. Consuming whole grains such as quinoa, includes the outer nutritious and fibrous bran layer, the starchy inner endosperm and the nutrient and healthy-fat filled germ at the core. Processing whole grains into refined flour, for example, removes the fatty germ to prolong shelf life but this depletes the phytochemicals, minerals and vitamins that prevent disease. It’s difficult to stomach but the gut harbors a huge number of bacteria, viruses, fungi and sometimes worms. The average person has around 30 to 40 trillion cells. The gut then adds another 38 trillion. Our microbiome, the total number of genes which microbes contribute to, is linked to our immune system. From a study in the “ISME journal,” it is apparent that whole grains improve bacterial biodiversity and have a positive metabolic and immunological effect on our bodies via the gut microbiome.

According to a study from in those that are not “Gastroenterology,” consuming gluten-intolerant. Not all 24.3 grams of fiber was linked gluten-free products are as to a 40 percent reduction in clean as they appear and Crohn’s disease. Adversely, they often contain artificial grains have been known to ingredients, irritable to the worsen autoimmune condigut or added sugars which tions such as celiac disease. A can lead to weight gain. six week study showed that Grains contain phytic symptoms in celiac disease sufferers reduced by 73 percent whole grains on a grain-free diet. ove bacterial r p im Gluten, a protein found and have in some grains, can cause biodiversity bolic negative effects such as positive meta a bloating and fatigue, even gut nological u m im d n a damage in some cases. The bodies body detects it as a toxin and effect on our initiates an immune response via the gut to attack it, creating a cascade microbiome. of inflammatory responses. Gluten has grabbed plenty of media attention, creating a billion-dollar, gluten-free industry but more research is needed to prove that it actually has an adverse effect

INGREDIENTS For the filling: 5 cups chopped rhubarb, washed and diced into ½ inch pieces 2/3 cup white sugar 2 tablespoons cornstarch or all-purpose flour 1 teaspoon cinnamon For the topping: ½ cup all-purpose flour ¾ cup brown sugar 1 cup old-fashioned oats ½ cup butter, cut into small cubes 1 teaspoon cinnamon 1 teaspoon vanilla INSTRUCTIONS  Preheat the oven to 375°F. Grease a cast iron pan or 8 inch square baking dish and set aside.  Toss the rhubarb with sugar, cinnamon and either cornstarch or flour. Place in baking dish.  I n a mixing bowl, add all the topping

acid which is known to impair absorption of iron, zinc and some calcium. When seeds sprout, phytate levels decline so soak your grains in water overnight before you consume them. Grains may lead to disease-causing inflammation

but these tend to be either wheat or processed grains. A link has also been found between a grain free diet and weight loss but simply reducing calories and opting for whole grains can help prevent weight gain and blood sugar spikes.

RHUBARB CRISP

A VEGETARIAN DESSERT WITH A WHOLE GRAIN OAT TOPPING

ingredients, except the butter, and mix together.  Add the butter and cut it into the oat mixture with a pastry cutter. You can also use your hands to do this, breaking up the butter cubes and mixing to create a crumbly topping. Sprinkle this over the rhubarb mixture.  Bake for 35-45 minutes or until bubbling. If the top is browning too quickly, you can cover it with tinfoil

and then remove the foil for the last 10 minutes of baking to finish crisping up the top. When fully cooked the rhubarb should be tender and the topping golden brown.  Allow to cool for 5-10 minutes before serving with vanilla ice cream.

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healthy mind

HOW TO

SHUT DOWN SELF DEFEATING THOUGHTS 3 PRACTICES TO FLIP ON YOUR DESERVING SWITCH By Dr. Josh Wagner

o you ever look around at friends, family, colleagues, or the people you grew up with and wonder why their lives appear to be more successful than yours? Do you find yourself feeling at times you don’t quite measure up, while others seem to be happy and in control? While others are thriving in their work, in their relationships, and in their leisure time, you continue to find yourself grinding through each day overwhelmed by stress and exhaustion.

Revealing an incredibly simple pathway to fulfillment that is completely in your control, I am sharing how unconscious, undeserving beliefs are the primary obstacle standing in the way of your goals, happiness and peace of mind in any area of your life. Here are a few practices that take a total of 20 minutes to implement into your daily routine to flip your deserving switch on and finally achieve everything you want in life.

INITIAL SENSING (2 MINUTES) In a comfortable, seated position with hands on your lap begin to sense your body. Sensing is NOT feeling. You are not feeling the temperature of the room nor the feeling of your skin on your clothing or chair. Sensing is being aware of your body’s internal sensation. You may feel a pulsing of the part of your body you are focusing on, like a

heartbeat. Give attention everywhere by mentally scanning your extremities and your core.

CLEARING (5 TO 10 MINUTES) After connecting to your body through sensing, evoke your strongest visual and or auditory memory of the circumstances contributing to your strongest, undeserving belief. The recollection of the person or circumstance should be strong enough to elicit the hurtful, negative emotion in your body easily and quickly. Add to this by intensifying the emotion, for instance, squeezing your stomach muscles as you focus on creating the negative feeling, or even vocalizing out loud what is happening in the scene. As a beginner, you’ll find that your mind is easily

You ca find 2 n surely somew 0 minutes here in your busy day

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Sensing is NOT feeling. You are not feeling the temperature of the room nor the feeling of your skin on your clothing or chair.

distracted and often drifts away during this exercise. Don’t let that discourage you. Every time you realize you are no longer feeling the negative emotion or visualizing the memory, come back to it and regenerate the negative feeling. Sustain the vision and feeling for as long as possible. It’s not easy to do and the more you do this, the longer you will be able to hold the vision and emotion during a session. Once you notice the emotional tension has decreased significantly, you can move to step three. That negative emotion does not have to be gone entirely, just diminished.

EMOTIONALIZING (10 MINUTES) After clearing, you will find it easier to visualize and feel the emotions of what you want to experience in life. You

have just wiped clean your emotional state, which makes it easier to generate new positive emotions. Start picturing what you most want (in the same area of life you just cleared) and generate the emotion this vision gives you. Is it gratitude, joy, excitement, peace? Whatever single emotion your vision most generates, focus on it while holding the vision. To intensify your emotion, breathe deeply into your chest and focus on gratitude even more intently. Once you sense an internal shift of newfound confidence in your vision and it has been 20 minutes, gently come out of the process. Continue with your day and if you wrote down any notes during the process, make sure to take them seriously and act on them. There’s an astute saying, “If you don’t have 20 minutes a day to meditate,

then you should be meditating for 40.” It’s not much to ask. You can surely find 20 minutes somewhere in your busy day. Even if you have three children who wake up earlier than you, you can find time, like thousands of parents do, to nurture yourself with this practice. Your children, too, will benefit from your new mindset and perspective. Keeping the same time each day provides a predictable routine and habit that makes it easier to strengthen your commitment. So if possible, do The Deserving Process first thing in the morning. It is a phenomenal way to begin each day.

To support your effort, consider getting an accountability partner—a spouse, friend, or family member—who can do this process with you and share your journey. Their support and participation are an invaluable asset. Invite someone to read this book at the same time you do and begin the process together. It makes a tremendous difference not to be alone through it. Your commitment to not letting your partner down will strengthen your commitment to yourself. It’s a win-win. Help someone you care about to flip their switch and it will expedite you flipping your own.

DR. JOSH WAGNER is a mindset coach, international speaker and consultant to renowned doctors and their staffs around the world. To learn more about Dr. Josh Wagner, please visit www.drjoshwagner.com. You Deserve It: The Missing Answer to the Life You Want is available on Amazon and at Barnes and Noble.

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by Veronica Coons vcoons@gbtribune.com

aandy McMullen r her first ran marathon when she was 39 years old. Today, she has an album packed to bursting with bibs from the many races she’s r She began running run. wh she was expecting wh while her first child, son Skyler. She her weent nt from fr went running 5Ks to mara ma rath thh marathons and at the pinnacle hea she made the off health, deci de cisi ci sio si o to donate a kidney to decision hheer stepson. stte her Her faith in God, she said, sa made everything she p ss po ssib ib possible. “Y You just don’t wake up “You bein be ingg a marathon runner,” she in being said sa id. d People Peo Pe o and circumstances said. ente ente en tere redd her life at key times and re entered offfe fere reed direction d offered for her passion. feeel like liikee God puts us in a place “I feel for a reason. r as re aso o ” for f mi fa mily ly support worker, A family Sand Sa Sand ndyy helps help he lp adults burdened with Sandy addi ad ddiicttio i n to t get their lives back addiction tra r ckk. She Shhe isn’t shy about letting on track. peeop o lee know know w about her past. Raised people sin ingl glee mother moth th after her father, an by a single alco al coho holi olilc, left lef eftt her h and her mother in he alcoholic, pove po vert rty,y, she she faced fac a e many trials early in life. poverty, Hers He rsel elf a recovering reco re cove verr alcoholic of 26 years, Herself rst-ha hand nd experience exp her fifirs rst-hand shaped her annd the th growth g ow gr owth th she’s she experienced through and heal he alinng allows allo al lows ws her her to to help others now. healing

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Photography by Hugo Gonzalez hgonzalez@gbtribune.com

From pain to renewed faith In 2009, her faith faltering, Sandy was mourning the tragic death of her nephew, “But, I had a two-year-old child and a four-year-old child so, it’s like, I know there’s a God,” she said. “I got into a Bible study called “Listening for the voice of God” by Marilyn Meberg.” Going into that study softened her heart. “People were bawling and crying and I thought what’s wrong with these people,” she said. “By the time the study was over I was someone bawling and crying because, it’s like, you do just take so much for granted.” While she had started running before the study, it opened her eyes to the blessings that surrounded her. “I found myself excited and motivated to get up every morning to dig deep into my physical abilities that God had blessed me with and to be in His presence seeing the beauty of this life He had given me when I didn’t deserve any of it,” she said. “I found out that health was a means of praise.

“Running changed from me wanting to get skinny to loving myself and taking care of my temple the way God wanted me to. Glorifying Him in all that I do.” She first woke up to this, when she was headed home from a long run thanking God for His grace and patience. As a shooting star flashed across the sky, it felt as if God was telling her, “you’re welcome.” As her life began to change and she felt good about herself, that made it possible again for her to help other people. “I got to where I was calling it my prayer run,” she said. “I prayed for the people whose names I saw on the stone posts in front of their houses.” It wasn’t long before Sandy began running 5Ks and more, first alone and then with her son. She felt inspired to be a healthy role model for Skyler and

her daughter, Kaylea. Early on, just running for its own sake was enough. But soon, she realized that maybe she needed a little more. Running for a cause Once, at the swimming pool with her kids, she was talking to a friend about the half marathon she’d run earlier in the week. When asked why she ran it, she didn’t have an answer. “It made me question myself, and I realized there was a sense of emptiness I felt,” she said. “From that moment I realized I wanted to do this for a reason. I didn’t want to just do it for me. I wanted to do it for other people, to inspire people, to show them that anybody can go out and do it.” Around that time, her sister, Barb Thoren, challenged her to run her first full marathon, the Prairie Fire in Wichita,

promising to run the half marathon if Sandy would run the full. She agreed and began training. At a gathering, a friend shared the story of a young couple struggling to help their baby who was diagnosed with major heart issues and being treated in a Wichita hospital. That baby was Avah Mills. Sandy felt called to help the family. She spread the word that she was running to raise money for Avah. She and her sister designed and sold T-shirts for the cause. “I felt like God was laying it on my heart to raise the money,” she said. Today, Avah Mills is a happy and healthy young girl. “It definitely gives me goose bumps, knowing that God

chose me to be able to help somebody like that.” Since then, Sandy and Barb organized the group Runners of Barton County in 2012. Runners of all ages and experience levels offer one another encouragement and companionship as they strive for their running goals. They run as individuals and as a team in local and regional races. The group has raised money for the Susan G. Komen Foundation for breast cancer research, and organized a neon benefit run for Cody Clark in 2013 after the Great Bend college student was injured by a drunk driver in a collision accident in post Fiesta Bowl festivities in Scottsdale, Ariz, as well as many other good causes.

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Her daughter, Kaylea, enjoyed watching from the sidelines with her dad, Dean. The first marathon Sandy ran took four hours and 23 minutes so the kids were pretty exhausted by the time it was over, she said. Running a marathon takes a lot of training, as well as encouragement and motivation. That’s why Sandy and Barb decided to organize Runners of Barton County. “Don’t be intimidated by other people,” she said. “We’re all on a different walk and different paths. Just do it for yourself.” Sandy and Barb were also asked to help organize the annual Glow 4 Life Run for suicide prevention, which provides funds to bring speakers into the schools to talk to kids about suicide. In 2015, the Barton County Young Professionals, led by Brandon Steinert, approached Sandy for help organizing a new race, the YP5K and half marathon. She was excited to help. “I felt like Brandon would take it to the limits and it continues to grow every year,” she said. “It’s an exciting, fun race and we’ve added a 10K to it in the last couple years.” That race was the first in Great Bend to use chip timing to determine finish line times. In 2016, the course was certified by OZ Endurance/Timer Guys, so now runners can use it to qualify for other races. In recent years, the race was renamed the Flatlander 5K and Half Marathon. It s so flat here, capitalizing on that is a good move,” she “It’s said. “H “Hilly runs are brutal.” The m making of a marathoner Ever Every marathon starts with the first 5 Kilometers, and that’s an achievement within just about anyone’s reach — even a six-year-old. On One of Sandy’s fondest memories is running with Skyler in his first 5K. The race was in Florida, and Skyler wanted to go along. It would mean he would have to run with his mom mom, and Skyler was up for the challenge. ““That was probably one of my favorite races,” Sandy sai said. “It was probably the slowest race I ever ran, but it wa was fun to watch everybody giving him high-fives at the en end because he was six years old. It was awesome.” Before she ever even ran her first race, Sandy eenjoyed watching runners in the old White Line FFever race between Hoisington and Great Bend. She remembers thinking, “I can run that.” That race included solo runners and relay teams, where each person ran a leg of the race. “Me and some others signed up for it one year as a team,” she said. “That was kind of inspiring to go out tthere and you didn’t have to do the whole thing, just work together.” Sandy recom recommends starting small and figuring out what will motivate you S you. Some like the boost of running in the morning, while others enjoy unwinding with a run in the evening. Time of year can make a difference too. Spring is a great time to start training for races. It’s also important to have guidelines to help measure progress, she said. Much can be found in books, websites and apps today.

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Marathon maniac to organ donor Runners who participate in at least three marathons in 90 days are referred to as “marathon maniacs.” Sandy once ran three in 62 days. It was 2014 and she wanted to run the Chicago marathon, so she started first with the Tulsa marathon and then the Omaha marathon. But that’s not all. After she finished the third marathon, she volunteered to donate one of her kidneys to her stepson, Jeff McMullen. Jeff and his brother Joel are Dean’s adopted sons, Sandy said.Their mother, Karen, battled polycystic kidney disease and died in 1997. Dean and Sandy wed in 2002, but she had little opportunity to get to know Jeff over the years due to differences between father and son. “When Jeff said he was getting on the donor list for a kidney, I could not go to sleep,” she said. “I mean, God had me so wound up about him.” Two days later, she texted him to share her decision.They immediately began the donor screening process, and learned they were a perfect match. With the Chicago marathon looming in November, they scheduled the surgery for Dec. 3 that year. Early on, she was warned death was a possibility. At the time, Skyler was 8 and Kaylea was 4. People asked, “What if one of your kids needs a kidney when they get older?” But Sandy was at peace with the decision. ”I thought, God will provide for me, just as He’s providing for Jeff,” she said. “I was young, healthy, and I have a big God. Everything came together — I had people taking vacation

to run my daycare, and there was so much support. It was amazing how I’ve had a front seat at God’s work.” On the day of the surgery, as she was going in under anesthesia, she could hear the doctors and nurses talking about what a miracle it was. “Jeff was adopted by my husband when he was young, so now he tells everybody ‘I’m related to Sandy more than he is,”’ she says.The memory and the closeness of the relationship that now has the opportunity to blossom makes her smile. Now, thanks to social media, she can watch him and his kids and grandkids grow and know she has been part of that. Recovery was swift. She shared a photo of her and Kaylea taken two weeks later, looking radiant as they prepared to attend a mother and daughter dance together. Jeff is thriving now as well, and pursuing fitness with a passion. “It was definitely a cool and an amazing experience. I just wish I had 100 kidneys,” Sandy said. Helping others in the community Outside of running, Sandy works with St. Francis Ministries as a family support worker. She helps parents by guiding them to get drug and alcohol treatment as well as mental health counseling and encourages them to take part in community groups like Core Community Journey to Resolve Poverty. “I did daycare for 11 years,” she said. “I left a job where everyday I was very much loved and went to a job where I’m not so much. But I have felt provoked by God to go help those that are in need and to help people with addictions and so it’s been rewarding to know that you’re being the hands and feet of Jesus every morning when you wake up.” She is pleased Great Bend has many helpful resources available to the community, including The Dream Center, where people can get help with anger management and help with recovery from drugs and alcohol addiction. “There are some hard days and you have conversations that you don’t want to have because you want to tell people what they want to hear, but you know that’s not going help them at all.” She walks in the halls at work, and feels centered because she is among coworkers who have endured it all. “The people I work with — they’ve experienced abuse, both sexual and physical, murder of a family member, removal to foster care, and I know that there’s a reason that they were put in this spot,” she said. “It’s very cool and it’s an awesome team.”

Family At home, Sandy and Dean look forward to what is in store for the kids as they enter their teen years. Sandy’s son Skyler is now a freshman in high school. His sport of choice is wrestling, and he’s a member of the Great Bend High School team. “I think I burned him out on running,” Sandy said. “But I have a feeling he’s going to get back into it.” Her daughter, Kaylea, 6th grade, dances with Danceography’s competition team. Between the two, her weekends are packed, but she still makes time to run several times a week. “It’s fun seeing them grow and they’re both really healthy and active and that is like the main thing,” she said.Their healthy lifestyle contrasts heavily with her own at their age, and it fills her with pride. “I’ve been sober for 26 years,” she said. “When I was in high school, instead of sports I was playing quarters. I was pretty good at it too.” Like all parents, Sandy wants something different for her kids. Seeing them doing so well warms her heart. Someday, when they are adults, she’ll share more of the details of her story with them, she said. Until then, Sandy will continue to follow her heart and her faith, with the endurance of a marathon runner.

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da Vinci Xi Robotically-Assisted Surgery Leah Alpers, PA-C

Dr. Jeremy Howes

Dr. Patrick J. Stiles

Tisha Wikum, CRNA

Ashley Boxberger, PA PA-CC

Robotically-Assisted Proced dure

• • • • • • •

Less Pain Less Scarring Quicker Recovery Tim Smaller Incision Size Less Risk of Infection Fewer Wound Comp Reduces/Eliminates for Opioids After Su

now av

CLARA BARTON HOSPITAL 24

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