Inspire Health March-April 2018 by Great Bend Tribune

GREAT BEND

INSPIRE

Real Inspiration for Women

March/April 2018

Wise Women (and Men)

USE FRANKINCENSE AND MYRRH

WHAT SEPARATES KETO FROM OTHER LOW-CARB DIETS

Keto

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March § April 2018

healthy body

s somewhat Keto remain y in the health controversial unity as a living comm t long-term die

WHAT SEPARATES

KETO

FROM OTHER LOW-CARB DIETS ? By Liz McGehee

tkins, paleo, ketosis – what do these diets have in common? They’re all low carb of course. But many people struggle to grasp the nuances of each diet. The ketogenic diet, which aims to keep the body in a state of ketosis for as long as possible, is surpassing paleo as the most popular low-carb regimen. Modern Atkins now mimics the ketogenic diet. Carbs are replaced by fat while protein remains the same. This causes the body to go into ketosis, the fat-burning state your body enters when glucose isn’t readily available. Keto is more appealing than other low-carb options for its rapid weight loss, blood sugar stability and other health benefits related to cognitive function. According to a study from the Epilepsy Research Section, National Institute of Neurological Disorders and Stroke (NINDS) and the National Institutes of Health (NIH), the keto diet has been in clinical use for over 80 years to treat epilepsy. The study also states that keto can provide symptomatic and disease-modifying

activity in a broad range of neurodegenerative disorders including Alzheimer’s disease and Parkinson’s disease and may also be protective in traumatic brain injury and stroke.

keto can provide symptomatic and diseasemodifying activity in a broad range of neurodegenerative disorders

However, keto remains somewhat controversial in the healthy living community as a long-term diet. Some believe that eliminating carbs long-term can lower T3 thyroid hormone levels, increase cortisol, cause fatigue, inhibit muscle building, force the body to burn muscle and even cause permanent damage to vital organs. Others point out that this diet simply isn’t sustainable over time, and maybe there is some truth to this. The reality is that everyone is different. Those suffering with diabetes, cancer, epilepsy, Parkinson’s, seizures, obesity, inflammation, grain allergies and Alzheimer’s disease are among those most likely to benefit

from long-term ketosis. For those looking to lose weight and improve health in a hurry, this diet certainly helps, but you should consider whether or not it is sustainable; otherwise, weight regain is inevitable.

THERE ARE SEVERAL VERSIONS OF KETO TO ACCOMMODATE DIFFERENT NEEDS:  Standard Ketogenic Diet – 75 percent fat, 20 percent protein and five percent carbohydrates  Cyclical Ketogenic Diet – periods of high-carb loading, like five days on and two days off  Targeted Ketogenic Diet – eat carbs around workouts  High-Protein Ketogenic Diet – 60 percent fat, 35 percent protein and five percent carbs

Remember, always check with your doctor before making drastic changes to your diet. A medical evaluation may reveal underlying causes of symptoms and help you treat them properly.

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contents issue 34 2018

A Hear� for Sara Hamlin Sara

3 HEALTHY BODY

What Separates Keto from Other Low-Carb Diets?

5 HOW SWEET IT IS 6 WELLNESS

13 RECIPE

Wise Women (and Men) Use Frankincense and Myrrh

9 RECIPE

12 MIGHTY KIDS

Create Your Own Fairy Garden With Your Children

8 NATURAL BEAUTY

April 2018 INSPIRE March § April 2018 INSPIREHEALTH HEALTH March

Refreshing Spring Rolls

Sugar Substitutes

A Rose by Any Other Name is Aromatherapy

ARUGULA

11 RECIPE

Beguiling Berry-Fizz Bubble Tea

10 PETS

Homemade Pet Food and Natural Treats

Garlic Cauliflower Mash

14 DISCOVER

Sneaking Veggies Into Your Daily Diet

15 RECIPE

Keto Fat Bombs

16 HEALTHY MIND

Go to a Life Coach

18 FASHION

Florals & Denim

feature

SUGAR

Substitute

By Anja Springthorpe

rying to reduce your sugar intake but feel bewildered over the many different available sugar substitutes? Understanding a little more about these sweet alternatives can help you make an informed choice. Generally, any kind of substitute for table sugar, or sucrose, is referred to as sweetener. Sweeteners are classified as artificial, natural, novel or alcohol sugars and are commonly used in products labeled as “sugar-free” or “diet.” Artificial sweeteners, like aspartame, saccharin and sucralose, are found in Splenda, NutraSweet, Sweet’N Low or Equal for example. These sweeteners are synthetically produced and are often many times sweeter compared to conventional sugar. Artificial sweeteners have zero calories, making them a suitable tool for weight-loss or control of type-2 diabetes. However, there are some indications that long-term consumption may increase the risk of kidney disease, heart disease and high blood pressure. Alcohol sugars are known as mannitol, xylitol, sorbitol or isomalt and are naturally found in some fruit and vegetables or can be produced synthetically. Don’t be misled by the name; these sugars do not contain ethanol, commonly referred to as alcohol. Alcohol sugars do contain calories, but much less compared to table sugars. Processed foods such as chocolate, candy or frozen desserts as well as toothpaste and mouthwash can contain alcohol sugars. Generally, these sugars are deemed safe for human consumption. However, overusing alcohol sugars may have a laxative effect or cause gas, bloating and nausea. Natural sweeteners are often hailed as a healthy alternative to sugar. This group includes molasses, honey, agave syrup or maple syrup for example. Because these sweeteners contain minerals and vitamins, they are considered somewhat healthier. However, the calorific content is roughly the same as table sugar. Natural sweeteners should merely be

teners Natural swee y be should merel choice of considered a than cutting taste, rather ries. down on calo

Stevia, Around 300 than times sweeter sugar

considered a choice of taste, rather than cutting down on calories. Novel sweeteners do not fall into any of the above categories. Stevia, for example, is made from leaves of the stevia bush native to South America. Around 300 times sweeter than sugar, Stevia quickly became a well-

known sugar substitute. Even though processed stevia is safe for humans, the use of stevia’s whole leaves or other crude stevia products is not permitted due to potential health concerns. Because Stevia is considered a relatively new kid on the block, studies about its long-term use and effects are not yet available.

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e s o R ABY ANY OTHER

NAME IS AROMATHERAPY By Patricia Danflous

INSPIRE HEALTH

March § April 2018

emotional he issues

applications for essential oils, Sigur recommends peppermint, lemongrass and lavender as the best for an aromatherapy first aid kit. Peppermint relieves nausea, soothes muscular aches and pains, reduces or relieves migraines and also boosts energy. Lemongrass has cleansing properties and may be used as an antiviral or insect repellent. The calming effects of lavender reduce anxiety and aids wound healing, burns, cell regeneration, insect bites and general skin care. Depending on the condition you want to address, essential oils should be used in safe dilutions. Some oils may not be appropriate for children – children under 30 months should not use peppermint, for example – and the elderly may require significant dilutions when applying essential oils to their skin.

ESSENTIAL OILS Essential oils have been used for centuries around the world to heal in places like Egypt, China, India, Rome, Greece, Persia and Europe, to name a few of these early locations. Today, many still see the merits in a holistic approach to healing or the benefits in using natural remedies alongside Western medicine. To make a beginner’s healing kit, start by purchasing lavender, peppermint, bergamot, tea tree, clove, rosemary and eucalyptus essential oils.

If you are interested in incorporating aromatherapy into your lifestyle, consult an aromatherapist or learn more from NAHA at www.naha.org.

YOUR SOUL

f your mother tells Groovy, Aromatherapist and you one more time to Holistic Practitioner Sandra “slow down and smell Sigur, LMT, CYL, SCS, exthe roses,” don’t roll plains that aromatherapy your eyes behind her is the harvesting of essenback. That cliché advice is tial oils from plants, flowers, absolutely accurate. roots, barks and herbs and The queen of essential applying those oils theraoils, rose is known for repeutically. generating cells, nourishing “Essential oils are the emotions, treating stress inhaled to activate the and PMS, and frequently limbic system, used with a used as an aphrodisiac. carrier oil (such as coconut, For thousands of years, jojoba, almond) to massage aromatherapy, or esseninto the skin or added to tial oil therapy, has been bath water to ease pain associated with increased and encourage circulation well-being. Recognized and relaxation,” she reports. today as a significant holistic “The molecular structure complement to contempoof essential oil is so small rary medicine, the practice that it can cross the bloodis proving effective for a brain barrier, making it wide range of physical and easily absorbed to reach the emotional health issues. organ, gland, muscle and/or According to the emotion you are trying to National Association for connect with.” Holistic Aromatherapy Although there are (NAHA), aromatherapy numerous choices and is the art and science of hundreds of aromatherapy utilizing naturally extracted Aromatherapy is aromatic essence from plants to balance, harmonize proving effective and promote a healthy body, for a wide range mind and spirit. of physical and In her book Healing alth

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natural beauty

WISE WOMEN (AND MEN)

USE FRANKINCENSE AND MYRRH By Patricia Danflous

hailene Woodley is in the headlines these days. Not for her strong environmental stance. Not for her award-winning performance in Divergent, The Fault in Our Stars or The Secret Life of the American Teenager. She’s making news with her cosmetic choices. One of an increasing number of celebrities,

and regular people, using essential oils and plantbased products, the young actress is staining her lips with beets. The trendy natural beauty focus is nothing new. Cleopatra, Queen Elizabeth I and Scarlett O’Hara used the oils derived from plants to add color to their faces, restore a youthful glow to the skin and treat a variety

of skin problems. According to natural beauty proponent Macie Walker, a registered nurse in Austin, Texas, Essential oils can be an ideal holistic, therapeutic and effective alternative for soothing and refreshing the body,” she said. “Oils are known to promote a clear complexion, add shine

Frankincense

•m inimizes the appearance of wrinkles, dark spots and scars • not sun-sensitive •a lternative to retinolbased products

Myrrh

New 2018

•m oisturizes and soothes dry skin • anti-aging impact

Lavender

• anti-inflammatory •g ood for bites and itchy rashes

Rose

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•a lternative to hyaluronic acid • moisturizes • effective on aging skin

Carrot Seed

• boosts cell regeneration • minimizes scars • reduces wrinkles Purchase essential oils online, from organic food stores, specialty spas and salons or directly from salespersons representing such companies as Young Living Essential Oils.

to hair and address the signs of aging.” Essential oils go a long way. A drop or two diluted in water or lemon juice, for example, provides an inexpensive foundation for beautiful skin. Use this mini-guide and if you like the results, research and expand your base.

Grape Seed

• helps acne-prone skin

Olive

• improves aging skin • soothes dry skin • relieves eczema

Tea Tree

• a go-to for treating acne, dandruff, lice, insect bites and nail fungus

Patchouli

• s mooths fine lines and wrinkles • t reats eczema, acne, psoriasis and dermatitis •p romotes new cell growth

Ylang Ylang

• controls acne • regenerates skin cells •m inimizes fine lines and wrinkles

recipe

BEGUILING

BERRY-FIZZ bubble tea

By Liz McGehee Bubble tea first sprang to life in Taiwan in the early 1980s. There’s debate over who invented the beloved beverage, but a man named Liu Han-Chieh seems to be the most widely credited creator. His variation was made with a base of tea, milk, ice and tapioca pearls; however, over the years, fruit-based variations were also introduced. Sweet, refreshing, icy, and satisfying all at once. If there were such a thing as love at first sip, bubble tea would hold that title for me. And this berry-filled, fizzy twist is every bit as enticing. Tapioca pearls are nestled at the bottom of this smoothie, yielding a fun and refreshing treat that will keep you coming back for more. Cheers to love at first sip!

INGREDIENTS: TAPIOCA PEARLS  7 cups water, divided   1/4 cup large tapioca pearls  2 tablespoons pure maple syrup BERRY-FIZZ SMOOTHIE  1 cup frozen raspberries  1 cup frozen blueberries  1 cup filtered water  4 pitted Medjool dates or to taste  1 /2–1 cup lime sparkling natural mineral water DIRECTIONS: For the Tapioca Pearls  In a large saucepan, bring 4 cups of the water to a rolling boil over high heat. Add the tapioca pearls

and stir to disperse. Allow the water to return to a boil. Once the tapioca pearls begin to float to the top, lower the heat to medium and cover the pan, leaving the lid slightly ajar. Cook for 30 minutes, stirring every 10 minutes. Turn off the heat, cover the pan completely, and allow the tapioca pearls to steep for 25 minutes, or until translucent. It’s okay if their centers are still flecked with a tiny bit of white.  Meanwhile, pour the remaining 3 cups water into a large jar and stir in the maple syrup.  Drain and thoroughly rinse the steeped tapioca pearls with cool water. Transfer them to the jar of sweetened water and refrigerate

Makes 2 (14-ounce) smoothies | 1 hour + GF

until ready to use. They’ll keep for about 4 days in the refrigerator. For the Berry-Fizz Smoothie Combine the raspberries, blueberries, filtered water and dates in a highspeed blender and blend on high until completely smooth. Stir in the sparkling mineral water, adding 1/2 cup for a sweeter smoothie or 1 cup for a lighter, more effervescent smoothie. To Assemble Spoon a generous amount of the tapioca pearls into 2 glasses and pour the berry smoothie on top. Serve immediately with a wide, bubble-tea straw large enough to slurp up the pearls. INSPIRE HEALTH

pets

HOMEMADE

PET FOOD & NATURAL TREATS Would you be happy if you ate the same meal every night for the rest of your life? Then why do we expect man’s best friend to live happily ever after on store-bought kibble? By Liz McGehee

here are lots of reasons to make your own dog food. The number one reason though is that you ensure your best friend is eating natural, organic and nutritious ingredients. Another reason is that homemade dog food relieves upset stomachs and grain allergies. Perhaps the best perk of homemade dog food though, is that it’s cost effective when compared to commercial human-grade food, it’s easy to make and

requires minimal ingredients. While there are many benefits to making your own pet food, it’s important to keep in mind that, like humans, dog’s must have a nutritionally balanced diet. This means there isn’t a one size – or one diet – fits all solution. Depending on their dietary requirements, which are different from humans, dogs may require multivitamins, probiotics and calcium supplements, but this won’t necessarily make up for low nutrient levels. According to a study

TUMMY TLC

published in the Journal of the American Veterinary Medical Association (JAVMA), recipes prescribed by board-certified veterinary nutritionists were significantly less deficient in essential nutrients than recipes that came from non-veterinarians. Even if the diet meets the Association of American Feed Control Officials (AAFCO) recommended ranges, you should still watch for possible deficiencies, consult your vet and make the necessary changes to keep your best friend happy and healthy.

To calm upset tummies, most vets recommend a recipe that is 1 part chicken and 2 parts rice. Unsweetened yogurt, pumpkin, banana, sweet potato and oatmeal are also great for relieving digestive pain. Generally, bland is best. Do not use oil, seasonings or salt as these ingredients might further upset the stomach. You can make a week’s worth of dog food by using a slow cooker. Just toss and go. *Warning: It’s extremely • 6 organic boneless skinless chicken breasts important to make sure peanut • 2 cups brown rice butter does not contain • 1 can of organic pumpkin, plain (15 ounces) Xylitol, a sugar alcohol used as sweetener. While Xylitol is • 2 bananas, peeled safe for humans, it is extremely • ½ cup peas, frozen or canned toxic to dogs. Even small Combine all ingredients in a crockpot and cook on low heat for 5-6 hours or until chicken is cooked all the way through and rice is soft. Stir as needed. Chicken should fall apart, but make sure pieces are small and mixed in evenly to prevent choking. Let cool before feeding to your pet. Save extra food in a Zip Lock bag or Tupperware.

INSPIRE HEALTH

March § April 2018

amounts can cause seizures, liver failure, low blood sugar and even death. This will be listed in nutritional facts under total carbohydrates as “Sugar Alcohol” on the back of the product.

PB&B

PUPPY POPS This one is for all of the grain-free pups out there. Truthfully, you can tweak these puppy pops however you’d like, but you can’t go wrong with the natural sweetness of peanut butter and bananas. Organic pumpkin puree works just as well and relieves stomach aches. • 3-4 ripe bananas, peeled and frozen • 2 cups plain yogurt • 1 cup peanut butter • 1 tablespoon honey Peel bananas and put in freezer for around 2 hours or overnight. In a blender, mix bananas, yogurt, peanut butter and honey until smooth. Spoon the mixture into an adorable popsicle tray or an ice cube tray works just as well. Leave the tray in the freezer for a few hours then serve!

recipe

REFRESHING

SPRING ROLLS Is there anything more refreshing or healthy than a homemade spring roll this time of year? Also, called Gỏi cuốn, a traditional Vietnamese spring roll consists of pork, shrimp and rice vermicelli wrapped in rice paper. There are a few variations of this dish, but it is typically served with raw lettuce, carrots, mint, basil, cilantro, lime, hoisin sauce, fish sauce, peanuts and a peanut dipping sauce. While many people are afraid of handling the delicate rice-paper wrapping, it becomes easier to work with the more you use it. The ingredients included in a spring roll are low cost so don’t be afraid to mess up a few. You’ll be rewarded with a delicious, fun-to-make dish. Ingredients • 2 ounces rice vermicelli • 8 rice paper wrappers • 16 large cooked shrimp, peeled and halved • 1 bunch fresh mint leaves, whole or chopped • 1 bunch fresh Thai basil leaves, whole or chopped • 1 bunch fresh cilantro, chopped

• 1 head lettuce, chopped • 4 teaspoons fish sauce • 1 cup of warm water • 1 lime, juiced • 1 teaspoon garlic chili sauce • 3 tablespoons hoisin sauce • 1 teaspoon peanuts, chopped Directions  Cook and halve shrimp ahead of time. If you prefer smaller pieces of mint, basil or cilantro, rather than whole leaves, you will want to chop in advance and place in separate bowls. Lettuce should be chopped as well.  Bring saucepan to a boil.  Thoroughly rinse and drain vermicelli before you add it to the boiling saucepan. Boil up to 5 minutes or until soft. Drain and place in a bowl.  Next, dip one rice wrapper into a bowl of hot water to soften. Lay on a flat surface and place two shrimp (or four halves), vermicelli, basil, mint, cilantro and lettuce inside. Make sure there are two inches all the way around the border of your paper before folding the sides inward.

 Mix fish sauce, water, lime juice, garlic, sugar and chili sauce. Separately, mix hoisin sauce and peanuts in another bowl. These will serve as two separate sauce options.  Repeat seven more times and enjoy!

Time: 45 minutes Serves: 8

mighty kids

isible and v n i e r a s e i ir Fair ls. But the e g n a e k i l . inaudible s in nature e l k r a p s c i mag lland – Lynn Ho

YOUR OWN Create FAIRY GARDEN WITH YOUR CHILDREN By Michele Robert Poche What do you get when you mix equal parts creativity, imagination, miniature vegetation and just a little pinch of magic? If you guessed fairy garden, you’re correct. Want to learn how to bring one of these tiny, interactive wonderlands to your very own backyard? Read on.

Select your container. Whether baskets, terra cotta pots, wagons or even old bureau drawers, the important thing is that your re-

INSPIRE HEALTH

March § April 2018

ceptacle has drainage holes to prevent soggy roots and mold. The benefit to using a portable container is that your wee world can be brought indoors during inclement weather.

Create your layout. Design paths, seating areas, archways, fences and bridges to determine where you want your plants, furnishings and other accessories such as decorative stones or a small mirror that can serve as a reflecting pool.

Plant your foliage. Because they typically have smaller, daintier components, herbs like globe basil, creeping rosemary and Corsican mint work well and give off a nice fragrance. Dwarf varieties of flowering plants such as snapdragons, marigolds and pansies can

bring vibrant color to your diminutive community.

or stepping stones from buttons or bottlecaps).

Furnish your garden. Garden centers, craft shops, aquarium stores and specialty websites can all be great sources of tiny garden furnishings. You’ll find everything from birdhouses and tea party supplies to wheelbarrows and watering cans. Or create your own (ex. birdbaths from seashells

“Invite” your guests. Getting one fairy for each member of the household is fun. If you have boys, they may enjoy introducing a few gnomes and elves into the population. Have a family pet? A woodland creature would represent him or her nicely.

GARLIC

CAULIFLOWER MASH By Liz McGehee Whether pizza, mashed potatoes, fried rice or casseroles, it’s entirely possible to love low-carb recipes. Cauliflower takes on the flavor of whatever it is paired with, making it one of the most delicious substitutes for bread, pasta and potatoes. Also, it’s healthy and filling, so you won’t find yourself standing in front of the kitchen pantry at 10 pm.

recipe INGREDIENTS • 1 medium head of cauliflower (or 1 bag of riced cauliflower) • 1 tablespoon cream cheese •¼ cup grated Parmesan cheese •½ teaspoon garlic, minced • S alt and pepper to taste •½ teaspoon fresh chives, chopped • 3 tablespoons ghee (clarified butter) DIRECTIONS  Heat a pot of water over high heat.  Clean and chop cauliflower head or use pre-

riced bag to save time. Boil for 6 minutes or until cauliflower is soft. Drain and use paper towels to pat the cauliflower dry. Make sure cauliflower does not cool down during this process.  Use food processor to puree your cauliflower. Add cream cheese, Parmesan, garlic, ghee and salt and pepper. Blend until the consistency is even. If you are following the keto diet, you want to make sure your dairy is high in fat.  Garnish with freshly chopped chives and serve!

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discover

“Sneaking”

VEGGIES INTO YOUR DAILY DIET

Meatballs. Shredded carrots and finely chopped mushrooms both mix very nicely with the ground meat and spices used to prepare meatballs. Feeling especially adventurous? Serve your veggie-laced meatballs over spaghetti squash “noodles.”

By Michele Robert Poche

e’re all adults here, right? So maybe we don’t actually have to sneak vegetables into our meals anymore. But who wants to eat a bowl of steamed greens every day? (Not me.) Let’s take a look at some different ways to incorporate them creatively into our favorite recipes to boost our daily intake of nutrition, vitamins and minerals.

Tacos. Finely chopped onions or shredded zucchini (peeled first if you need to disguise it) can be mixed in with the ground meat, spices and sauce. It steps up the nutritional value of the meal while also stretching the ingredients. Cauliflower is a great low-carb substitute to mimic pizza crust, mashed potatoes, rice, breadsticks, mac’n’cheese, tortillas, hummus, rolls, chowder, casseroles, tots, bread, couscous, hash browns, fritters and more. It does take a little time to achieve the right texture and consistency, but once you do, you’ll never go back to refined carbs again.

INSPIRE HEALTH

March § April 2018

Pizza crust. (1) ‘Rice” a head of cauliflower and remove any excess moisture. (2) Add an egg, goat cheese, oregano, basil and salt then spread ¼-inch thick on baking sheet. (3) Cook at 400 F for 30 minutes, flip and cook another 10 minutes.

Chocolate cake. Pumpkin puree is very versatile in that it can be used both as an all-natural alternative to egg (1/3 cup pumpkin = 1 egg) as well as to butter (3/4 cup pumpkin = 1 cup butter). Plus you’ll save on fat and calories while also infusing your treat with vitamins and fiber.

HINT: The secret to success with many of these suggestions is cooking the vegetables until softened for easier blending with other ingredients.

Smoothies. Love smoothies but don’t love the idea of a green beverage? No problem. Slip two handfuls of spinach into a fruit smoothie containing blueberries. Not only do the sweet, fruity ingredients mask the taste of the spinach, the dark pigment of the berry also masks the color.

KETO

recipe

FAT BOMBS

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1309 Polk, Great Bend It’s more than a little difficult to find a savory, satisfying dessert on the keto diet. Those sugar cravings are often our undoing. One way to set yourself up for success is by making a huge batch of “fat bombs.” These tasty little treats make a great pick-me-up in the middle of the day or in between meals; and they keep you satisfied for hours. INGREDIENTS  1 cup almond butter  1 cup coconut oil  4 ounces of dark chocolate  ½ cup unsweetened cocao powder  1/3 cup coconut flour  1 teaspoon vanilla powder or unsweetened vanilla extract  Toppings: chia seeds, coconut flakes, ground nuts, cinnamon, cocoa powder or toppings of choice.

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DIRECTIONS  Over medium heat, combine almond butter, coconut oil and dark chocolate in a pot. Pour mixture into a bowl.  Once well-combined, add cocao powder, coconut flour and vanilla powder. Pour mixture into a bowl and place in refrigerator for 15 minutes or until solid.  Use a cookie scoop to scoop balls. Roll balls with gloved hands until round. While ball is slightly melted from rolling, dip and roll in outer coating. Move on to next ball in the same order. Scoop, roll, dip.

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INSPIRE HEALTH

healthy mind THE INTERNATIONAL COACH FEDERATION (ICF) SAYS WORKING WITH A LIFE COACH CAN HELP TO: • define goals • redirect actions or situations to deliver goals • recognize challenges • address challenges

On Your Marks, Get Set, Ready,

By Patricia Danflous

our BFF gives great advice from helping you choose a new hairstyle to the best fitness app. The career mentor you were fortunate to find is proving to be an invaluable resource for powerful decision making and advancement. So why would you consider a life coach, like so many of your peers? What in the heck is a life coach anyway? Sports coaches guide, train and push athletes to be the best they can be physically. Life coaches, which

often includes wellness coaches, nudge individuals toward success, peace of mind and achievement in their personal and professional lives by building on and nurturing strengths. The benefits of working with a life coach rather than confiding in your friends or mentor come in just that – a coach is not on your side; he or she is neutral. A coach exerts the pressure to help you change your behavior and become the person you want to be. Most individuals choose

WOULD YOU BENEFIT FROM A LIFE COACH? THE ICF SUGGESTS YOU ARE A CANDIDATE IF YOU:

to work with a coach via phone (Wellness Coach Alexandra Paul, featured in a recent issue of Inspire Health uses phone communication to work with clients throughout the country) although some may choose to meet faceto-face on a regular basis. Depending on your visions, goals and action plan you initially develop you may check in from once a week to several times a week for short sessions. Although some people may use life coaches for a year or longer – while completing a novel or launching a business – others may

Are you unhappy with the state of your career or home life but do nothing to change your circumstances? It’s easy to put off your goals and dreams forever because it’s never a good time to uproot your life. A life coach pushes you towards the things you want in life in record time and gives you insights into yourself.

only need a few months of work to clarify vision and start the goal journey. How do you find a life coach? The field is expanding, and you should have no trouble finding the right person for you.Your corporate Human Resources or Learning Department may have suggestions or find listings with the International Coach Foundation and the U.S. Life Coach Association for certified coaches.

• want positive change in your life • need career guidance to achieve your maximum potential • are uncertain about your talents and strengths • want to achieve a healthier, happier lifestyle with appropriate balance between work and life

INSPIRE HEALTH

March § April 2018

YOUR SOUL

GO TO A LIFE COACH

HOW DO YOU KNOW YOU NEED A LIFE COACH?

You can expect anywhere from $75 to $200 an hour for a life coaching session.

f arugula is not a regular food on your shopping list, you may want to change that. These delicate leaves not only pack a punch when it comes to flavor, but also deliver great nutrition. Arugula, otherwise known as rocket or rucola, is a close relative to kale, mustard greens and other brassica vegetables. Arugula’s tender, bite-sized leaves are easy to prepare and suitable to be enjoyed either raw or cooked. First cultivated in the Mediterranean, arugula has become a staple in Italian cuisine. While arugula’s peak season is early spring and fall, it is readily available in grocery stores throughout the year. Arugula can also be grown at home, either indoors or outdoors. Young leaves are small, delicate and make the perfect addition to any salad. Older leaves develop a distinct peppery flavor that adds depth to pesto, pasta dishes or makes an excellent pizza topping. Aside from arugula’s exquisite taste and visual appeal, its nutritional profile alone is noteworthy. Arugula has little calories but delivers high amounts of nutrients. Two cups of arugula contain less than 15 calories but are packed with around 50% of our daily requirement of beta-carotene, 25% of vitamin C and 20% of magnesium. Arugula contains vitamin B5, which has been found to raise good cholesterol, lower harmful cholesterol and protect against heart disease. Studies confirm that arugula supports detoxifying pathways in the

liver, particularly the detoxification of heavy metals that cause skin condition, fatigue or cancer. Purchasing arugula is simple. Look for bright green leaves that are crisp but not wilted or slimy. At home, loosely wrap arugula in a damp paper towel, store in a refrigerator and consume within three days. Once arugula begins to wilt, it should not be added to salads but is safe in cooked dishes, pesto’s or soups. HOW TO INCORPORATE ARUGULA INTO YOUR DIET:

ARUGULA PESTO INGREDIENTS:  3 cups arugula leaves  ½ cup pine nuts or walnuts, toasted  1 tablespoon garlic, minced  1 cup extra-virgin olive oil  ½ teaspoon Kosher salt  ½ cup Parmesan, freshly grated DIRECTIONS: I n a food processor or blender, combine arugula, nuts, garlic, oil and salt. Blend for 30-45 seconds until thick paste forms. Pour paste into a bowl, add Parmesan and stir until well combined. Keep refrigerated in a sealed container up to one week.

Add a handful of arugula to sandwiches or wraps.

Use as topping on pizzas, soups or stews. Make arugula pesto (See Recipe)

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fashion Floral patterns have trended their way from fall right into this year’s spring fashion lines. From long floral chiffons to short sundresses, you’ll want to pair a few pieces with your denim and cowboy boots. Fashionistas are adding florals to everything! From shirts, jackets and dresses to purses, skirts and accessories. Whether you’re attending a casual event or a formal wedding, when you incorporate floral patterns you’ll quickly find yourself on the best-dressed list.

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You may have noticed a major influx of boots in department stores last winter. Cowboy boots in all colors and styles have become the trending spring wardrobe. Dress them up with a lace dress or dress them down with a sundress. Regardless of your pairing, you will fit right in this spring.

Long crystal earrings and purses in all colors bring your floral and denim look together.

NEW Underwater Pool Therapy Now Available Thanks to HydroWorx

The fresh water pool allows therapists to view patient movement from all sides, and provide instruction while the patient feels less weight on their joints while underwater.

Aquatic therapy isn’t necessarily a new technique. Troy Moore and the other physical therapists at Central Kansas Orthopedic Group have been utilizing it for years. But recently, their team invested in a cutting edge new piece of equipment known as a HydroWorx therapy pool that is already changing lives for patients in Barton and Pawnee Counties.

Central Kansas Orthopedic Group PHYSICAL THERAPY

Being underwater alleviates most of the weight, making it easier to move freely in therapy. The pool is filled with clean water after the patient enters ensuring the most sanitary environment possible.

1514 K96 Highway in Great Bend, KS 67530 620-793-5073 • www.central ksphysicaltherapy.com

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local feature

A Hearďż˝ for Sara Hamlin Sara

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

pring turns all things green. The land greens up, and with it comes the sights and sounds of baby animals. Those who devote their lives to stewardship of the earth and the animals who live here hold a special place in our hearts. Taking care of those animals and ensuring the public has the opportunity to learn about them is the calling of people like Sara Hamlin, curator of the Great Bend Brit Spaugh Zoo. Sara grew up in the suburbs of Chicago, Illinois, where the Brookfield Zoo was her favorite destination. There, moats and islands separated animals from the public, rather than cages, and exotic animals like pandas and dolphins were featured exhibits. At Brookfield, she was able to experience feeding a giraffe and an elephant, common in large zoos today but rare when she was still a child. Activities like these convinced her zookeeping was the career for her.

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Interestingly, it was her interest in Busch Gardens that led her to Kansas. She attended college at Emporia State University where she studied biology. “Emporia is one of seven colleges recommended by Busch Gardens for people interested in becoming zookeepers because it has a local zoo that the college works closely with,” she said. Emporia was the college closest to home for Hamlin. From there, she began her career at the Lee Richardson Zoo in Garden City. Zookeeping is a very competitive field, requiring a bachelor’s degree and mostly unpaid internships. It’s common knowledge among those in the field that for every job opening there are 80 applicants, Hamlin said. It’s not a highly paid position by any means, she adds. “You definitely do it for the love of what you are doing, not for the glory or the wealth,” she said. Sara’s love of animals isn’t confined to the zoo. She and husband B.J. and their six-month old baby girl live north of Great Bend, where they have a small farm where keep four horses, a donkey and a pig. “I take my work home with me,” she said.

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Photo by Susan Thacker

Zookeeping is a demanding job The physical demands on a zookeeper vary depending on what animals are being worked with. Hamlin started her career as a zookeeper in Garden City at Lee Richardson Zoo where she worked for six-and-a-half years. There, she cared for hoofstock, which required a lot of lifting. “Hoofstock eat hay and alfalfa and they sleep in straw, so you are constantly moving bales, and that stuff all gets dirty, so there’s a lot more lifting to be done,” she said. “There’s also a lot of bending and stooping, scrubbing and squeegeeing that also takes its toll on your body. It’s very physically demanding.” And that doesn’t include interactions with the animals, some of them not so nice. Over that six-plus year period, Sara sustained injury to her back, including slipped discs, which she treats with spinal decompression therapy. After Garden City, Sara took a position in Texas with the Dallas Zoo. There, she was a carnivore keeper, the primary over lions and cheetahs. That meant being completely hands off with the animals. “You learn how to do everything without ever touching the animal. We do ‘operant conditioning,’ which is just a fancy word for training,” she said. The conditioning involves positive reinforcement much the way people train their dogs to sit or stay. “When you can’t touch them, you need to learn some other way to manage them and encourage them to do what you want them to do.”

Courtesy Photo

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Courtesy Photo

I like being busy. I like learning about exhibit design, and power tools and learning how to fix exhibits and build things myself. At Dallas, the work was much more specialized. Everything was taken care of for the keepers, so all we did there was take care of animals. --Sara Hamlin

Working at a large zoo with over 100 other zookeepers helped her see the benefits of working for a small zoo. She enjoys the variety of work a zookeeper does at a small zoo. “I like being busy. I like learning about exhibit design, and power tools and learning how to fix exhibits and build things myself. At Dallas, the work was much more specialized. Everything was taken care of for the keepers, so all we did there was take care of animals.” That was nice, she admits, but for her it wasn’t enough. “I like learning it all.” With a business opportunity developing back in Kansas

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for B.J., their time in Dallas was short. Six months after starting her position there, she accepted a zookeeper’s position in Great Bend in March, 2015. Eight months later, she was promoted to the curator’s position. The new position meant a change in duties. Today Sara spends more time working on administrative tasks and networking with other zookeepers. That’s not to say she doesn’t get around. On any given day, she can go from desk work to striding across the zoo to help a zookeeper, and back again to assess injured raptors brought into the zoo’s raptor rehabilitation center. Just a

March § April 2018

leisurely walk around the zoo during breaktime alone racked up nearly a mile’s worth of steps during our brief interview. The day we interviewed her, the center had taken in a kestrel. “Things are always popping up,” she said. After assessment, she and the other zookeepers will work to rehabilitate the birds which may be released back into the wild near where they were found in the county. Big picture When it comes to caring for the animals at the Great Bend Zoo, Sara sees the big picture. There has been a big shift in the public perception of zoos in

the last decade or so, she said, with more people concerned about the effects of captivity on the animals. Before there was a zoo here, there was a duck pond at the city park maintained by the park superintendent, Brit Spaugh. Later, he acquired white-tailed deer he built a pen for. As more animals were brought in during the 1950s and 1960s, the zoo was filled with former circus animals, former mascots, unfortunate souvenir pets that had outgrown their owner’s homes and lives, and wildcaught animals forced to adapt to confinement. But the zoo has come a long way in the past 50 years.

Today, none of the animals at Great Bend, with the exception of a couple of fish in the aquarium, and Max, the senior grizzly bear, was caught in the wild. “Max’s story is unique. He was captured because he was killing cattle, and with that it’s three strikes and you’re out,” Hamlin said. “His options were either be moved to a zoo or be euthanized.” The truth is, there are hardly any wild areas left, she added. “For almost every animal that is facing any kind of population struggle, it is due to habitat loss,” she said. The losses are due to human usage. Where in years past, zoos were primarily entertainment, and later the focus became education, today they are also focused on preserving the genetics of the species they harbor. Zoo breeding programs provide stability for at risk populations, Sara explained. It’s all done in the hopes that if the species’ habitat can ever be recovered, they can be reintroduced into the wild. These breeding programs take place in big zoos, like Dallas and the Brookfield Zoo near Chicago. A zoo the size of Great Bend which is

not AZA certified still has an important job to do to help AZA zoos, Sara said. They are part of the overall species survival plan. She referred to the example of the pair of very social gibbons the zoo recently acquired. “By taking in two older gibbons that were living alone previously, we could give them a home here where they live together and are individually very happy now because they have a buddy,” she said. “It also freed up space at the zoos they were living at so those zoos could bring in breeding pairs so they could grow the population. For gibbons on the whole, we just created two families that are breeding and creating offspring and also fulfilled the lives of the two that are living with us.” Great Bend doesn’t have the space to breed, but it can help out in these smaller ways of accepting animals that are taking up needed space in the bigger zoos that have the room and the capability of taking in babies. About twenty years ago, Great Bend’s zoo experienced a baby boom, and in recent years many of those animals have passed away. Many new animals have also been

t d d SSara hhas bbeen th th th introduced. there ffor bboth the somber and the joyous occasions, and now she’s accompanied by baby Tierney, who only weeks old was present for physicals for the black bear and the gibbons. “I put her in my little sling and she slept through it, but she experienced it all,” Sara said. “She doesn’t know how lucky she is.”

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