INSPIRE GREAT BEND
July/August 2018
Real Inspiration for Women
Vertigo 101: The Causes, Symptoms and Treatments
Find your
Balance What's Good For The Heart, Is Good For The
Brain
INSPIRE HEALTH
1
New 2018
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g n i t a E y h Healt ON VACATION? Yes, IT CAN BE DONE! By Michele Robert Poche
Customize your order. “Hold the cheese,” “on the side” and “mustard instead of mayo” are your new best friends. Use them often.
discover
Allow one daily splurge. Strolling through Paris? Indulge in a crepe. Visiting the Big Apple? Grab a New York slice. Be realistic so you don’t crash and burn. Love having bananas for breakfast? Keep them from ripening too quickly in your hotel room with this handy, little trick. Break them apart carefully and wrap each stem individually with plastic wrap to hinder the release of ethylene gas. It can help them last as much as five days longer.
If a hotel offers free breakfast, call ahead to make sure it is healthy fare.
“We Care About Your Health” VACATIONS. They expand our experiences and broaden our horizons. Unfortunately, that’s not all they expand and broaden. What is it about traveling that makes us abandon our healthy lifestyle and eating habits? Let’s take a look at a few ways we can better stay on track. Halve your meals. Share an entrée or order a kid's portion. Or box half your meal for later the second it arrives. Drink water. Aim to drink half of your weight (in pounds) in ounces of water. Ex. if you weigh 150 pounds, drink 75 ounces of water daily.
Five a day rule. Make getting five daily servings of fruits and vegetables the top priority. You’ll displace some of your other eating and get the vitamins, nutrients and fiber you need. Plan ahead. Previewing restaurant menus and “calorie tracking” with apps like MyFitnessPal helps avoid making bad decisions in the moment.
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contents July/August 2018
3 DISCOVER
Healthy Eating on Vacation?
5 HEALTHY MIND
What’s Good For The Heart Is Good For The Brain
6 RECIPE
Parmesan Garlic Squash "Fries”
8 ALL NATURAL BEAUTY All Natural Facial Scrubs
20
9 HEALTHY BODY Vitamin C
10 EXERCISE
Find Your Balance
12
o g i t r Ve 101:
THE CAUSES, SYMPTOMS AND TREATMENTS
Inspire Health Great Bend 2018 - All Rights Reserved
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
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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13 RECIPE
HIP & HEALTHY
Vitamin C Smoothie
14 RECIPE
Tamari Chicken
INSPIRING HEALTHY KIDS AND HEALTHY COMMUNITIES
15 FASHION Beach Bound
16 PETS
The New Family Pet
KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA INSPIRE
Kool Kino 18
Staff
Executive Publishers HAL G. FOX & SUZANNE FOX Managing Editor Suzanne Fox Copy Editor Chad Ruiz Contributing Writers Courtney Farnet Patricia Danflous Michele Robert Poche Anja Springthorpe Chad Ruiz
Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas
EXERCISE SPREAD Photography Richard Vallon with Orleans Image Consulting
*Active wear on page10 provided by Jill Yoga © 2018 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com) The information contained in Inspire Health is intended for entertainment 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.
healthy mind
WHAT’S GOOD FOR THE HEART IS GOOD FOR
The Brain By Anja Springthorpe
W
ith an ever-growing older population, the prevalence of dementia and Alzheimer’s disease is rising. These conditions have a profound impact on quality of life and experts are eager to identify how to prevent onset of cognitive decline. The brain is fundamentally difficult to study and much of its functions remain a mystery. However, data indicates that dietary and lifestyle factors that prevent heart disease also reduce the risk of diseases of the brain. The brain is a powerful organ that requires sufficient oxygen and nutrients. At any given moment, our brain holds around 20 percent of our total blood volume which verifies the need for a strong heart and healthy blood vessels.
Identity Protection for the whole family
EAT SMART It is well documented that consuming vegetables, whole grains, lean protein and unsaturated fats such as olive oil protects heart health. Avoiding sugar and saturated fat while eating less processed foods further reduces our risk of disease. In a nutshell, this eating pattern is comparable with the traditional Mediterranean diet, which focuses on healthy ingredients and preparation rather than reducing portions or counting calories. Studies confirm that the adherence to this diet also reduces the risk of cognitive decline. Go to Mediterranean Diet for Heart Health at www.mayoclinic.org. EXERCISE To keep blood vessels strong and healthy, exercise is a must. Aerobic exercise raises the heart rate, keeping heart muscles strong and powerful. Exercise also triggers the release of antiinflammatory substances that protect the brain from damage. AVOID STRESS Stress has long been recognized as a major culprit for heart disease. Research found that stress also has profound impacts on brain health. Stress triggers a cascade of hormonal activity in the brain. Long-term exposure to these stress hormones is associated with mental decline and increased risk of disease.
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recipe
SERVES: 4 • SERVING SIZE: About 3/4 cup • PREP TIME: 15 minutes • COOK TIME: About 45–50 minutes
Parmesan
GARLIC SQUASH
"FRIES"
COOK’S NOTES
M
ake this recipe for people who don’t think they like squash, just don’t tell them that these are squash fries. Call them “Garlic Parmesan Fries” instead—soon they’ll swear by them! Ingredients ® Olive oil spray (propellant free) ® 1 butternut squash (at least 2 1/2 pounds; not all will be used for this recipe) or 1 pound crinkle cut butternut squash sticks ® 2 teaspoons extra virgin olive oil ® 1/4 cup shredded Parmesan cheese (preferably natural) ® 1/4 cup finely chopped flat leaf parsley ® 2 tablespoons freshly minced garlic
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® 1/2 teaspoon ground paprika ® 1/8 teaspoon sea salt ® Crinkle cutter Directions Preheat the oven to 325°F. Line a large baking sheet with nonstick foil. Lightly mist it with spray. Cut both ends from the squash, then peel it, making sure to remove both the very outer layer of peel and the inner bit that is much lighter than most of the squash. Cut the squash in half lengthwise. Using a large spoon, scrape out the seeds. Cut the top portions just above the seeds off both halves (reserve the area with the seeds for another recipe). Using a crinkle cutter, cut 1/2 inch thick by approximately 4 inch long fry like pieces
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from the top portions until you have 1 pound of “fries” (reserve any excess with the bottoms). Transfer the fries to a medium mixing bowl. Drizzle them with olive oil then sprinkle the cheese, parsley, garlic, paprika, and salt over top. Gently toss them until the fries are evenly coated. Place the fries on the prepared baking sheet so they don’t touch. Bake them until the fries are caramelized and tender throughout, about 20–25 minutes per side. Enjoy immediately.
This recipe calls for a squash that is at least 2 1/2 pounds so you can handle it with ease. You will have a hearty portion of the squash leftover to use in another recipe. But if you buy a smaller squash, it will be very difficult to get even, fry like pieces. CHOICES/EXCHANGES 1 starch, 1/2 fat
PER SERVING 110 calories 4 g fat 1 g saturated fat 0 g trans fat 5 mg cholesterol 190 mg sodium 435 mg potassium 15 g carbohydrate 3 g fiber 3 g sugars 4 g protein 45 mg phosphorus
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natural beauty
Scrubs
ALL-NATURAL FACIAL
acial exfoliating is the removal of dead skin cells, resulting in a fresh and glowing complexion. If you suffer from sensitive skin, exfoliating with commerical facial scrubs can leave you with irritated, raw-looking patches. Many commercial scrubs contain industrially-produced microbeads. These small plastic particles may be too harsh for delicate facial skin. They also have been found to accumulate in the oceans, posing a real environmental problem. While leading skin care companies now replace microbeads with more sustainable options, making your own all-natural facial scrub at home is a simple way to gently exfoliate your face without chemicals or gritty scrubs. You don’t have to look far to find the right ingredients to make your own facial
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Making your own all-natural facial scrub at home is a simple way to gently exfoliate your face without chemicals.
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h ade wit m b u r der A sc ffee pow o c d n il grou conut o and co our face ve y will lea ing glow
scrub. In fact, your kitchen is likely to provide several suitable exfoliators. Baking soda, sugar, coffee, oatmeal and sea salt are common ingredients in homemade scrubs. Mixed with olive oil, coconut oil or honey, these scrubs can be part of your daily routine, leaving you with soft, fresh looking skin. Very sensitive skin can be exfoliated using ground oatmeal mixed with kefir or organic honey. A scrub made with ground coffee powder and coconut oil will leave your face glowing. Ground eggshells also provide a good base for an exfoliator. Bake eggshells for five minutes at 400 degrees Fahrenheit, grind in a coffee-grinder and mix with an oil of your choice, honey or natural yogurt. Exfoliating creates a healthy skin tone, smaller pores, improves absorption of creams and helps smooth makeup coverage.
Ingredients • 1 cup brown sugar • ½ cup coconut oil • 5 drops lavender essential oil • 2 teaspoons organic raw honey Directions Combine all ingredients in an airtight container. The facial scrub can be stored for up to 1 month. Use 1 teaspoon to scrub face, rinse with warm water.
M a in
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By Anja Springthorpe
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healthy body
ich Vitamin C-r erally foods are gen ut es b low in calori —vital high in fiber ss. for weight lo
I
By Anja Springthorpe
t is well known that vitamin C is found predominantly in plant foods such as fruits and vegetables. What is less known is that some living organisms can in fact produce their own vitamin C. Because of evolution, we humans and a few other mammals, along with some fishes and birds have lost this ability, therefore we must ensure adequate intake of dietary vitamin C. Vitamin C is essential for health. Without it, immune cells work less efficiently, increasing the risk of viral or bacterial infections. It is needed to produce collagen, the structural component of skin and connective tissue. Lack of sufficient collagen results in loss of skin elasticity and firmness, the main culprits for wrinkles
and premature aging. Vitamin C also is a major antioxidant, providing protection from free radicals. Toxins, chemicals and other environmental pollution can lead to high levels of free radicals causing damage to skin cells and other tissues. Researchers found that protection from free radicals reduces the risk of chronic diseases, cancers and cardiovascular diseases. It does not stop there. Vitamin C also has been associated with weight loss. Vitamin C-rich foods are generally low in calories but high in fiber—vital for weight loss and to produce the amino acid carnitine which enables burning of stored fat for energy production. Vitamin C deficiency is more common than you think.
Vitamin C is a major antioxidant, providing protection from free radicals.
It’s usually caused by a lack of adequate dietary intake of fresh fruits and vegetables. Smoking and alcohol consumption also significantly reduces vitamin C levels. Signs of vitamin C deficiency include easy bruising, frequent infections, gum disease, slow wound healing or low resistance to stress. Experts suggest a daily intake of 70-90 mgs of vitamin C per day. This is the equivalent of half a cup of sliced bell pepper, one large orange, two kiwi fruits or one cup of fresh strawberries. While fresh food is always superior, supplements are readily available at relatively low costs. However, keep in mind that some digestive systems can be sensitive to vitamin C supplements. Choose a buffered vitamin C product. These are gentler on the stomach, reducing the risk of diarrhea or nausea.
INSPIRE HEALTH
9
Find exercise
L
ife is all about balance. Americans spend too much time balancing work, checkbooks and social lives and too little time working on physical balance— the ability to control body position while moving or stationary. Balance is the key to all functional movements. It controls posture and allows you to walk, run or bicycle without assistance. Balance is important for injury prevention, joint stability, movement coordination and mental health. Yoga balance poses align the body’s center of gravity with Earth’s
YOUR BALANCE gravitational field, placing the body in equilibrium with a fundamental force of nature. To master a balance pose, one must constantly focus and refocus on the body’s position relative to the environment, thus increasing awareness and bringing equanimity to mind, body and spirit. Practice yoga balance poses three or more times per week to lengthen and strengthen muscles of the arms, legs and core. Hold each pose for 30 seconds to one-minute. Focus on relaxing the mind and taking deep breaths in through the nose and out through the mouth.
MOUNTAIN POSE
(Tadasana) - The foundation of all yoga poses • Stand with feet together, arms relaxed by sides and palms facing forward. • Let bases of the big toes touch and keep heels slightly apart. • Lift the chest. Gently pinch the shoulders back. • Engage the core by drawing the navel inward, tipping the pubis upward and the tailbone downward. • Breathe.
By Courtney Farnet
WARRIOR I
(Virabhadrasana I) • From Mountain Pose, take a three- to four-foot step back with the right foot. Keep heels aligned. • Left foot is turned at a 90-degree angle and right foot is flattened at a 30to 60-degree angle. • Square the hips and shoulders to the front. • Drop the hips down and check that the front knee is bent directly over the ankle to protect the knee joint. • Lift the arms overhead, palms facing each other and eyes forward. • Draw the abdominals in and breathe deeply. • Hold for 30 seconds to one minute. Repeat on other side.
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These and more yoga poses at www.inspirehealthmag.com
WARRIOR II (Virabhadrasana II)
• From Mountain Pose, step out to the side with the right foot. Drop the heel to flatten the foot at a 15- to 30- degree angle. • Left foot is at a 90-degree angle with the knee directly over the ankle. • Open the hips and shoulders to the side and keep the shoulders directly over the hips. • Reach the arms out, press the shoulders down and feel length and energy through the fingertips. • If able, drop down so the left thigh is parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side.
WARRIOR III (Virabhadrasana III)
• From Mountain Pose, take a long step back with the right leg into a high lunge position. Keep the right heal lifted and the left knee slightly bent. • Gently lower the torso over the left knee. • Reach both arms overhead and parallel to the floor. Keep palms facing each other. • Begin to lift right leg as the left leg simultaneously straightens. Drive the left supporting heel into the floor, keep the knee soft and engage the core. • Aim to get arms, torso and right leg parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side.
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wellness
o g i t r e V 1 0 1 THE CAUSES,SYMPTOMS AND TREATMENTS
loss of balance when head changes position
By Michele Robert Poche
Vertigo is the feeling of motion, spinning and tilting in the absence of any movement. Although it can be quite debilitating, this compromised balance condition is actually quite common and can usually be resolved quickly and easily. WHAT CAUSES VERTIGO? Typically, the disorder is brought on by an inner ear problem such as Meniere's disease or BPPV (benign paroxysmal positional vertigo, which occurs when tiny calcium particles get displaced in the ear canal) but it can also result from an injury, stroke, tumor or as a medication side effect. WHAT ARE THE SYMPTOMS? • spinning • swaying • l oss of balance, particularly when the head changes position • nausea • vomiting • n ystagmus (abnormal, jerky eye movements)
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WHAT ARE THE TREATMENTS? Time. Sometimes the body adapts to the inner ear changes and the problem subsides. Physical therapy. Vestibular rehabilitation helps train your other senses to compensate. The Epley Maneuver. For BPPV specifically, the American Academy of Neurology recommends this exercise to assist in relocating the displaced particles in the ear canal. It is often performed by a medical doctor. Video demonstrations can be found on YouTube.com. Medication. Indirect remedies are available to address issues such as inflammation that can cause vertigo or nausea that can result from it. Home remedies can be found at health.facty.com.
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Surgery. When vertigo is caused by injury or a tumor, more aggressive methods are needed. CAN VERTIGO BE PREVENTED? It’s difficult to prevent but some repeat sufferers have
reported success by using allergy medications and nasal sprays to keep the Eustachian tube and all other passages clear.
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recipe
C n i m Vi t aSMOOTHIE Ingredients ® 1 cup orange juice ® 6 large ice cubes ® 1 cup frozen strawberries ® 1 inch piece of fresh ginger ® ¼ red bell pepper ® 1 TBSP Swerve, Confectioners Sugar Directions Add all ingredients to a high powered blender. Blend for 45 seconds. Enjoy!
Nutrition Facts Serving Size: 1 (418g) Servings 1 Amount Per Serving
Calories 170
Calories from Fat 10 % Daily Value*
Total Fat 1g
2%
Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg
0%
Sodium 5mg
0% 0%
Total Carbohydrates 48g
16%
Dietary Fiber 5g Sugars 28g Protein 3g
20%
Vitamin A Vitamin C Calcium Iron
25% 390% 6% 6%
* Percent Daily Values are based on a 2000 calorie diet.
Makes 1 serving
INSPIRE HEALTH
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recipe
i r a m TaChicken
Ingredients ® 2 tablespoons coconut oil ® 2 pounds boneless, skinless chicken thighs, cut into bite sized pieces ® ½ teaspoon fine sea salt ® ½ cup chicken bone broth ® ¹⁄3 cup Swerve Confectioners Sugar ® ¼ cup tomato sauce ® ¹⁄3 cup coconut aminos or wheat-free tamari ® 1 tablespoon coconut vinegar or apple cider vinegar ® ¾ teaspoon crushed red pepper flakes
® ¼ teaspoon grated fresh ginger ® 1 clove garlic, smashed to a paste ® Scallions, sliced on the diagonal, for garnish ® Sesame seeds, for garnish Directions Heat the oil in a large wok or castiron skillet over medium-high heat. Wash and pat chicken dry with a paper towel. Season well on all sides with salt.
Place chicken in the wok and stirfry on all sides until light golden brown, about 4 minutes. Remove chicken and set aside. Add the broth, Swerve, tomato sauce, coconut aminos, vinegar, red pepper flakes, ginger, and garlic to the wok and whisk to combine. Simmer until reduced and thickened, about 10 minutes. Return chicken to the wok and simmer 5 to 10 minutes, until sauce is thickened and chicken is warmed through. Garnish with scallions and sesame seeds and serve over fried rice, if desired. Store in an airtight container in the refrigerator for up to 4 days. To reheat, place in a lightly greased skillet over medium heat for 5 minutes, stirring occasionally, or until heated through. Makes 4 servings.
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fashion
Whether you are headed to the beach this summer or your neighbor’s backyard pool party, you can’t go wrong with a straw tote, straw hat and satin slides with pizazz. The more sparkles the better when it comes to your footwear.
h c a d e n B Bou Want the New York look without the red carpet budget? Head to your local craft store and buy your fringe and pompom trim by the yard. Break out last year's swimsuit cover-up and convert it into a runway-worthy garment. Add the trim to the hemline and the neckline or the sleeves. If you are needle and thread challenged, use our favorite fabric glue; Fabritec.
Whether you are headed to the beach this summer or your neighbor’s back yard pool party, you can’t go wrong with a straw tote, straw hat and satin slides with pizazz. The more sparkles the better when it comes to your footwear.
INSPIRE HEALTH
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pets
w e N e h
T
FAMILY PET By Patricia Danflous and Michele Robert Poche
Why did the chicken cross the road? You don’t have to think twice to answer that age-old riddle, do you? More than likely that’s the first riddle you remember learning.
T
here are hundreds of chicken jokes and riddles laying around and cracking people up. But there’s no laughing about it when it comes to raising chickens in your backyard. Choosing a chicken as a family pet is chic, trendy, productive and egg-citing! Imagine the benefits and fun in cooking with eggs less than a few hours old. Wouldn’t one of those creatively constructed chicken coops add some distinction to your yard? Hatching chicks, raising chickens and gathering eggs is a good, interactive introduction to urban farming that also provides an educational experience for the family. Lessons in responsibility come with raising chickens, too. You will be collecting eggs daily and cleaning the waste on a regular basis. So, what comes first, the chicken or the egg? Let’s start with incubating fertilized eggs to hatch. If you don’t have any chickens or a rooster yet, visit a hatchery or search for
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fertilized eggs online.You will need an incubator, preferably one with a turning feature or a brooding hen who will keep the eggs warm. The incubation process takes 21 days before the baby chicks peck their way through the shell. Within three or four hours after hatching, the newborn chicks will be fuzzy, dry and ready to move on to a brooder, a heated enclosure, for about six weeks. A cardboard box, heat lamp and shavings may be all you need for an effective brooder. While the baby chicks are growing, concentrate on getting their next home ready. Design and build your own coop or buy one already assembled. As the backyard chicken craze continues to expand, there are an increasing number of coop designs. It's important to do your homework first. Use these tips to get started.
1.
Research the laws in your area. Many communities have rules against or guidelines for keeping chickens. It’s important to be fully informed before
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you take on any expenses or, for that matter, chickens. (Pro Tip: The presence of roosters is often prohibited.)
2.
Decide on your number of feathered friends because each chicken requires a minimum of four square feet of living space if they roam during
the day and at least 10 square feet if they are always confined. Water and feeder accessories should sit about 8 inches above the ground.
3.
Design your coop. A perfect opportunity to create something uniquely yours, the project doesn’t have to be com-
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plicated. Using one of the countless, free blueprints available online and a few household scraps, you can build your coop for often less than $100.
4.
Keep your chickens healthy. Insulate and ventilate the henhouse to keep everything inside warm and fresh. And be sure your structure is human-friendly with access doors and/or drawers so you can get in there to clean it thoroughly.
5.
Keep your chickens happy. Include ample perching areas for roosting and nesting boxes for egg production. Provide a dust bathing area where they can dig holes and dust themselves with dirt to control external parasites. For tamer pets, visit with them often.
6.
Keep your chickens safe. Elevate the facility and choose quality latches to keep predators out. (Pro Tip: Before use, your coop can be tested for
security by leaving raw meat locked within it a few nights to determine if intruders can break in.) There is much more to learn about incubating and raising chickens as well as making sure that you have considered health concerns for your family. Detailed information is available from the USDA, local hatcheries, and websites such as mypetchicken.com.
If you’re raising chickens in cold climates, you know that keeping water in open areas from freezing can be a problem. The solution? Put a few ping pong balls in the water. The slightest breeze will blow them around and create waves in the water to keep ice from forming.
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Kool Kino
feature
KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA By Chad Ruiz
Miami native Kino MacGregor creates a beautiful, successful career from her passion, love and commitment to the practice of Ashtanga yoga.
Y
oga is introspective. It forces us to look inward, to linger and meditate upon our thoughts, emotions, weaknesses and strengths. And while doing so, our inner radiance glows brighter, eventually mending internal and external conflicts. When Miami-native Kino MacGregor practiced yoga for the first time at 19 years old, something sparked. “When I finished my first yoga class, a deep feeling of peace washed over me. After that I knew I wanted to keep practicing,” MacGregor said. She dove head-first into it, reading books and practicing techniques on her own. It wasn’t until several years later, when she joined her first Ashtanga class, that MacGregor found her calling. “It was out of a period of deep searching that I decided to dedicate myself to the practice of yoga,” particularly Ashtanga yoga. Since then, MacGregor has authored four yoga books, opened the Miami Life Center (a holistic health
and yoga studio) and most impressively, received her certification to teach Ashtanga from its founder, teacher Sri. K. Pattabhi Jois at the Ashtanga Yoga Research Institute in Mysore, India. “Within a year of Ashtanga yoga practice I was traveling to India to meet Sri K. Pattabhi Jois, Guruji, and it was really this meeting that changed the course of my life,” MacGregor said. With less than 100 certified Ashtanga yoga instructors in the U.S., and even fewer receiving certifications from Guruji, MacGregor is elite. What’s so special about Ashtanga yoga? According to the Yoga Journal, it’s physically demanding and generates “an internal heat designed to purify the body” as you quickly change between poses. Yes, it strengthens the core and tones your muscles but MacGregor focuses on the deeper benefits of yoga. “Yoga has the potential to establish health in the physical body, healing in
the emotional body and high levels of awareness in the spiritual body. Each individual posture has documented positive impacts on overall health and well-being and yoga poses can in fact be used therapeutically.” MacGregor knows firsthand the healing power of yoga. “Depression has been my biggest medical roadblock. I’ve struggled through periods of depression since I was nine years old,” she said. “The practice gave me the foundation of a calm and clear mind. Meditation, yoga, a good therapist and a daily connection to God are my keys to healing depression.” Yoga for Beginners If you’re trying out yoga for the first time, MacGregor says to “start where you are” and focus your thoughts “on the inner experience.” “While the physical poses of yoga are the foundation, they are not, in fact, the goal,” she said. “You have to learn to believe in yourself and your own sense of worthiness. As
I always say that when you practice yoga, you can change your world one breath at a time. 18
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you commit to taking the practice into your life with as little as five minutes a day, you will feel the essential nature of your spirit infusing every moment of your life.” MacGregor believes with regular practice, you’ll begin to “feel renewed, restored and reborn.” The first step is to believe you can do it. “When I was younger, I never believed I could do it, that is, live my dreams. But looking back now, I can see all I was missing was faith. If you have faith, then the world changes.” Healing Power of Yoga In addition to the internal healing provided by yoga, the practice has numerous physical advantages too. There are copious types of yoga exercises, but most, if not all, concentrate on breathing, meditating and contorting your body into various postures. These actions, according to the American Osteopathic Association (AOA), stretch and flex muscle groups and aid the “body’s natural tendency toward health and self-healing.” “The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” stated Natalie Nevins, Doctor of Osteopathic Medicine, a board-certified osteopathic family physician and a certified Kundalini yoga instructor. Yoga also protects against injury, improves cardio
and circulatory health, sheds excess fat, increases muscle strength and flexibility, improves breathing and maintains a healthy metabolism. Additionally, the government-backed National Center for Complementary and Integrative Health (NCCIH) reported that one “study of 90 people with chronic low-back pain found that participants who practiced lyengar yoga had significantly less disability, pain and depression after six months.” And another study funded by NCCIH involving several hundred adults “suggested that 12 weekly yoga classes resulted in better function than usual medical care.” “Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind,” states the AOA. Dr. Nevins reaffirms MacGregor’s healing message, stating that “regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration.”
MacGregor says Ashtanga yoga is a powerful blend of movement, poses and breathing. “Every practice is built on the unique synergy between breath, posture and focal point. My personal style of teaching is about empowerment. Without my daily discipline, meaning, without getting on the mat and practicing every day, there is no way I could be the person that I am.” Ashtanga is so powerful, MacGregor says, that when performed correctly and religiously, it can replace your other exercise routines. MacGregor plans to continue teaching her students and her one-million-plus social media followers how they too can use yoga to change their lives.
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Inspiring healthy kids and healthy communities by Veronica Coons vcoons@gbtribune.com
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Photography by Hugo Gonzalez hgonzalez@gbtribune.com
elping kids succeed is what drives Debbie Stephens. For years, she provided day care services out of her Hoisington home while her children were young. Together with her husband of 25 years, Steve, she has raised five children, now successful adults who continue to live close by and visit often: Tigie Stephens, Nicole Henderson, Katie Rowland, Stephanie Stephens, and Cpl. K.C. Stephens, US Marine Corps. After they all entered school, she returned to outside employment, but the sense that she could be doing more for the kids in her community lingered. This September, she and her staff will mark the fifth anniversary of GPS Kids Club. The decision to follow her calling required a leap of faith, and that faith continues to power her through. The results are just beginning to unfold in the young lives she and staff members have touched so far. We visited Debbie at GPS Kids Club one morning in late May. The kids had just finished breakfast and were playing on the playground outside. Planting seedlings in the raised gardens and playing on a giant pile of sand were on the list of things to do that morning. It was early into summer break for the kids, so it would be full days ahead for the next two months. During the summer, on an average day, the program cares for 60 kids in kindergarten through sixth grade. During the school year, they provide after school care for around 45 students each day.
Debbie Stephens’ secret to a happy life is following her calling to support kids Families from all over Barton County and parts of Stafford County depend on GPS Kids Club, with a few travelling out of their way to deliver their children before driving back to work in their hometowns. “I take it as a very big compliment,” she said. In addition to her regular staff, Debbie’s doors are open to middle school volunteers, and high schoolers, aged 16 and older, hold temporary staff positions. Some are former students, or have younger siblings still in the program. Everywhere we looked, we saw kids who were happy and engaged, and it felt good... really good, to see. We left with a sense of hope, that the childhood of America’s past hasn’t completely disappeared in today’s ultra-digital landscape.
I knew that kids needed something,” she said. “These kids were falling between the cracks. Starting the ‘Club’ In addition to providing day care, Debbie also taught Sunday School at the Hoisington United Methodist Church and served a term on the local school board, where it was confirmed a provider like GPS was desperately needed in her community. “I knew that kids needed something,” she said. “These kids were falling between the cracks.” Daycare for babies and toddlers was
available, but once kids were in school, they were just out there, and they were too young to be home alone, she said. Many needed help with their homework, but they went home by themselves. It was really on her heart, and she began actively looking for a location for GPS Kids Club. Then, in November, 2013, she read in the Great Bend Tribune about the Barton County Commission’s decision to sell the Barton County Annex. The building had been gifted to the county in 2006 by the First Christian Church. The county had hoped to provide office space for various non-profit organizations, but they did not want to relocate to Hoisington. “I made the phone call, and they told me to incorporate as a non-profit and we could move forward,” she said. On March 14, 2014, the County formally donated the building to Stephens. “I love kids,” Debbie said. “One of the most important callings you can ever have is helping these kids succeed.” Life skills help provide balance Homework help, a safe place to play, healthy snacks, and physical activities are offered at GPS Kids Club. “It was a goal of mine from the start to support them in their health, their mind, and their education,” she said. Encouraging a spiritual life was also a top priority for Stephens. A lot of kids don’t have the opportunity to attend church anymore, she said. “I think that’s a very important part of laying a foundation for kids.,” she added.
“It’s actually a very important part of our program, to arm them and equip them because life is hard.” Parents like Todd and Alicia Boor are appreciative. Their son Connor has been attending GPS Kids Club since he started Kindergarten about three years ago. “I like that they take the kids to Vacation Bible School,” Alicia said. “As working parents, we can’t do those things that my parents did for me. My mom was home. She was a daycare provider, so she could take me to things. I can’t do that.” GPS is not affiliated with any particular church, but it is supported by many. It is not affiliated with the school district either, so they have the freedom to offer the curriculum that they do, Debbie said.
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Probably one of GPS’s biggest draws during the school year is the emphasis put on homework help. John and Michelle Moshier’s daughter Josie, has attended GPS Kids Club for the past four years. “Homework help is so nice,” Michelle said. “When we transition home, we can focus on family time.” Josie, she added, was consistently on the honor roll throughout the fourth grade. One-on-one assistance is available for all the students, and staff members and volunteers work with the kids to make certain they are hitting goals set by teachers. “We really have made a big difference for some of our kids,” she said. For some kids, it’s meant moving from failing grades to the honor roll. And the routine of a snack, homework, and playing with friends after school has helped some kids leave behind behavioral issues that had previously kept them from improving performance in the classroom, Debbie said. The kids grow in confidence, and that continues to build on their previous successes. Teaching balance But education is only one focus. Debbie wants all of her kids to have a balanced, healthy life. “The kids actually have chores here,” she said. “They come in and they have a set rotation of chores, and they have to help clean up. It’s teamwork, and they all pitch in and help.” Meals are served family style, too. “They have to learn their manners,” she said. Things like “please pass,” and taking part in conversation, and probably best of all, no cell phones at the table. “Fridays are the only days we allow electronics here, period,” Debbie said. “Here there are friends to play with, and they can use their imaginations and be social with one another. They need to learn to socially adjust to each other, and to compromise.” Also, the electronics are only allowed Friday afternoons when their homework is done. When the homework is done, it’s time to play, and kids have plenty of options both indoors and out. Recently, Debbie received a donation of tires that will be recycled into a tire bridge and a climbing feature for the playground. Excess tires will be stacked and
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painted to resemble “minions” from the popular animated film of the same name. These, she said, can be used as planters, with various plants becoming crazy “hair.” In 2017, Debbie took her first stab at introducing a school garden to GPS Kids. The results were promising. This year, thanks to grants from the Golden Belt Community Foundation and Whole Kids, submitted on the organization’s behalf by the Clara Barton Hospital Foundation, Debbie and staff have the funding they need for the next phase. They recently built several raised beds to expand greatly on last year’s successes. They are off to a great start. In May, Hoisington Middle School’s science department donated several tomato plants started in the school’s hydroponics lab at the end of the school year. The morning of our visit, Stephens showed kids how to transplant several other vegetable and flower seedlings into the beds. Kids took turns carefully removing the plants from their trays, spreading the roots in the soil, and tucking them into place, ready to be watered in. When veggies are ready to harvest, they will be part of the afternoon snack offering. Some will also be donated to the Hoisington Food Bank. And composting will also be one of the important lessons the kids will learn. “I love that they are teaching them about gardening,” Alicia said. “Connor brought home a pumpkin a few years ago, that he planted and took care of, and he learned about gardening from them.” Gardening has so many benefits for kids. By growing the things they eat, they become interested in trying new things. It also helps them to become self-reliant. “There’s a lot of skills we’ve lost. My grandmother fed a huge family from her
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garden,” she said. “Kids can learn to help themselves and also to help other people.” Laughter is key Usually, by the time her day is done and the kids leave, Debbie is ready to enjoy some quiet time in her own backyard garden. And who can blame her? She never seems to stop moving, all the while appearing calm and relaxed. When we met with her that morning, she and her staff kept watch over a group of around 40 kids at play on a giant pile of sand, met with outside service providers and parents coming and going with kids, and kept track of Lily, Stephens’ aged dog who is never far from her side. We marvelled at her ability to keep calm, offering encouragement, caring words, and at times, pulling errant children aside from time to time to give reminders of discipline to come. We asked her what she does to unwind, and keep stress at bay. “I laugh...a lot,” she said. “I just have to laugh. We feel pretty blessed here because not too many people get to hang out with kids all day and play. That’s how we look at it. We get to play with kids.” She loves being home and relaxing by the fire pit, and spending time with her husband and children, most of whom still live nearby. She also enjoys yoga occasionally, and wishes she had more time to practice. “I’m pretty low maintenance,” she said. “It doesn’t take a lot to keep me happy.” Debbie grew up in Great Bend and later moved to Hoisington. The town has stolen her heart. “It’s such a close knit community,” she said. “I couldn’t have done what I’ve done anywhere else, and I feel really strongly about that. Everyone here just watches out for everybody.”
Giving back With so much goodwill displayed towards GPS Kids Club by the community, Stephens makes a point of stressing to the kids the importance of giving back. One example is the annual cemetery cleanup. For the ns past couple of years, Stephens has organized a clean-up dayy at the Hoisington Cemeteryy so the kids can help with Memorial Day preparations, and thank local veterans for their service. In June, 2017, Hoisington Mayor Clayton Williams issued a proclamation statingg the following week would be Debbie Stephens Week, in her honor, according to a report in the Tribune: “She’s very active, and has an army of young people helping her out this summer,” Williams said. “There are all kinds of things she is making sure these young people are exposed to, so the mayor and city staff got together and felt it would be appropriate to honor her contributions to our community. “ The proclamation took Debbie by surprise, and she’s still a little overwhelmed by the gesture. “I was very flattered that somebody I think very highly of thinks very highly of me,” she said. Challenges ahead Great success doesn’t come without great sacrifice, and meeting challenges head on is often necessary, such is the case for Debbie and GPS Kids Club. She met the first series of challenges back in 2013 and 2014, when she went through the daunting process of licensing and getting the building inspected and approved for business. “I left two very good paying jobs to start this. I didn’t take a paycheck until 2017,” she said. “My comfort zone is no comfort zone. I just roll with what is going on and try to see the positive in everything.” One of the biggest challenges looming now is finances. In December 2017, the 50-year old boiler stopped working, and GPS Kids Club had to scramble to
Let Us Help Get Your Groove Back! find a temporary location, with Hoisington schools on winter break. Businesses and churches in Hoisington came to their aid, and large space heaters were donated by local contractors, allowing her to reopen her doors and continue to operate through the rest of the winter months. Now, Stephens is leading an effort to raise funds needed to complete repairs to the building. Food sales, raffle tickets for Royals games, and more are already starting to build towards the $60,000 needed to pay for the new HVAC program, and as with all things concerning GPS Kids Club, the community is taking notice. Earlier in 2018, Debbie, her staff, and several parents and kids approached the Hoisington City Council who approved their request for $10,000 from the city’s transient guest tax fund to put towards the repairs. “The council was very generous and we are so grateful,” she said. “I’m not afraid to ask for help, and this is worth fighting for. No matter how big the obstacles are, I know it’s going to work out for us at this point,” she said. Her optimism hasn’t failed her yet.
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Clara Barton Medical Clinic Welcomes Outreach Provider
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