Inspire Health March-April 2019 by Great Bend Tribune

INSPIRE GREAT BEND

March/April 2019

Real Inspiration for Women

Apple Cider

VINEGAR Not Just for Eating Keep Your

COLON Clean EQUINE

THERAPY 5 Tips to Propel You Over the

WORKOUT WALL

INSPIRE HEALTH

wellness

KEEPING YOUR

COLON CLEAN By Patricia Danflous

rink more water. Add more fiber to your diet. Eat healthy and make sure you exercise. Follow that advice and your chances for living a long, healthy life increase ten-fold. Those healthy living tenets are particularly relevant for maintaining a clean colon and drastically minimizing the risk of colorectal cancer. The American Society of Colon and Rectal Surgeons explain that the approximately 5 foot long large intestine, known as the colon, is an important part of the digestive system for processing and preparing the body’s waste products for elimination. Colon problems range from occasional bloating and constipation to gas, irritable bowel syndrome, colitis, polyps and colorectal cancers. Statistics and studies reported by the American Gastroenterological Association, the American Cancer Society and the Academy of Nutrition and Dietetics indicate a healthy diet is one of the most significant factors in colon health. A recent study by the American Cancer Society, for example, showed that colorectal cancer patients who followed healthy diets had a lower mortality risk including those who improved their diets after diagnosis.

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A CLEAN, HEALTHY COLON LIFESTYLE INCORPORATES THE FOLLOWING GUIDELINES: ✤ Add high fiber foods to your diet to keep food waste moving along and out of the digestive system. Oatmeal for breakfast is a good start. ✤ Don’t forget about Vitamin D. Clinical nutritionists report that 15 to 20 minutes of sunshine a day along with vitamin-enriched bread and cereals as well as fatty fish are good for the colon. ✤ Drink up. Set a goal of drinking two-liters of water a day to keep your body clean on the inside with less chance for constipation, bloating and gas. ✤ Go to the bathroom. Don’t wait until you get home to empty your bowels.You might prefer the privacy but holding it in leads to a build-up of fecal matter and possible toxicity.

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✤ Exercise. No need to say more – exercise increases the oxygen flowing through the colon. ✤ Consider a colon cleanse. With the increased emphasis on alternative medicine, colon flushes are becoming the latest trend in colon health. Flushes are not for everyone. Be sure to consult your physician before you schedule a flush or try to do one on your own. ✤ Don’t wait to call your doctor if you are experiencing abdominal pain or consistent rounds of constipation and diarrhea. Remember, the majority of colon disorders, including colon cancer, can be prevented or treated with early detection. ✤ Schedule a colonoscopy if you are over 50 or have a family history of colon disease.

the third Colorectal cancer is realated ncerleading cause of ca .S deaths in the U

Be sure to consult a gastroenterologist or family practitioner about a colon health plan that is appropriate for you.

super food thinners or are breast feeding or pregnant as they can cause miscarriage. Eating too many can cause vitamin A toxicity, so eat in moderation. As with any supplement, talk to your doctor before consuming.

GOJI berries

levels of Goji berries have high e highest antioxidants and th e of all amount of beta-caroten pports eye, edible plants which su and cell bone and skin health uld have development which co anti-aging benefits.

By Michelle Fouchi Esneault

erries of all kinds are nutritional powerhouses but goji berries, also known as wolfberries, go to the head of the class when it comes to being a super food. They were used medicinally and for culinary purposes for over 2,000 years. Traditional Chinese medicine utilized them to keep the mind and body healthy, particularly the eyes, liver and kidneys. Today, research shows us that these little orange-red berries contain all eight essential amino acids, are a good source of vitamin C, fiber, iron, vitamin A, zinc and antioxidants that, at only 23 calories an ounce, deliver a host of benefits. The secret can be found in the berry’s phytochemicals. They include polysaccharides which provide immunity support and zeaxanthin that can prevent macular degeneration. The American Academy of Optometry states that goji berries have high levels of antioxidants and the highest amount of beta-carotene of all edible plants which supports eye, bone and skin

health and cell development which could have anti-aging benefits. Goji berries also contain the most protein of any other fruit along with antifungal, anti-inflammatory and antibacterial properties. A Journal of Alternative and Complementary Medicine study found that drinking goji berry juice may increase energy, improve your quality of sleep, improve your focus and your general well-being. A study cited in the Drug Design, Development and Therapy Journal has found that they might even protect against cancer and slow tumor growth. Goji berries are a member of the nightshade family. You can eat them raw, cooked or dried. The dried berries have a sweet, slightly sour taste and can be found in most supermarkets. Use them in baked goods, on salads or in any dish you would use raisins in. Fresh berries which are more sour than sweet, are harder to find. They can be used in teas or smoothies. Both are low in sugar and high in fiber. Side effects of the berries can include mild

digestive issues when you first begin eating them. Though they taste sweet, they can potentially lower your blood sugar. Don’t eat them if your blood sugar is already low. Avoid eating them if you have high or low blood pressure, using blood

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contents

2019

Ti p s 5 TO PROPEL YOU

OVER THE WORKOUT WALL

HARRY AND JILL CONNICK

FEARLESY FORGING AHEAD

ALERT THE NEW 50S TO COLON CANCER

14 RECIPE

2 WELLNESS

Simple Spaghetti Squash with Herbed Ghee and Garlic

Keeping Your Colon Clean

16 HEALTHY MIND

Goji Berries

Equine Therapy

5 NATURAL BEAUTY

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17 FASHION

Apple Cider Vinegar: Not Just for Eating

6 MIGHTY KIDS

Oleg Cassini

Pe c a n A A DAY KEEPS THE

Emotional Bubble-Wrap for Young People Changing Homes

8 PETS

8 Tips for Having a Great Yard for Your Pet in the Spring

9 RECIPE

Cauliflower Pizza

10 EXERCISE

Slimmer Thighs by Summer

DOCTOR AWAY

natural beauty

APPLE CIDER VINEGAR

Not Just for Eating By Michelle Fouchi Esneault

f you’re looking for an all-natural beauty product that will do just about anything, look no further than apple cider vinegar. Used for centuries, it is made by adding bacteria and yeast to juiced apples, then fermented into a golden elixir. The finished product does wonders for your hair and skin.You must use raw, organic, unfiltered apple cider vinegar that has the “mother,” the proteins, enzymes and friendly bacteria responsible for its cloudy appearance. Pasteurizing kills the nutrients that allow it to work its magic. HAIR • For shinier and healthier hair, after shampooing, use 2 tablespoons apple cider vinegar in a large cup of water as a hair rinse to dissolve product buildup. Rinse, then condition the ends only. • Once a week, rinse your hair with half water, half apple cider vinegar to fight dandruff. Massage it into your scalp and leave on for 15 minutes before rinsing with water. The vinegar’s

anti-fungal properties stop dandruff from forming. SKIN • Apple cider vinegar contains alpha-hydroxy acids and acetic acid making it a natural astringent. Mix one tablespoon with 2 cups of water to exfoliate, stimulate blood flow and minimize the appearance of pores. • Fight and prevent acne by cleaning trouble spots with a dampened cotton ball. Its antibacterial, antifungal and antiviral properties fight bacteria and balances your skin’s pH level. • Draw out toxins by making an acne face mask. Mix equal parts apple cider vinegar and bentonite clay. Apply, let dry, then wash off. • To soften the skin on your body, pour a cup of vinegar into your bath water and soak for 20 minutes. • Soothe sunburn by mixing a half cup of apple cider vinegar in 4 cups of water. Soak a towel in it and apply to where you are burned. The vinegar has powerful anti-inflammatory properties that will help heal your skin by balancing the pH

product The finished your hair r fo does wonders and skin. level which minimizes peeling, reduces redness and reverses sun damage. Whole body burned? Soak in a tub with a cup of vinegar.

TEETH • Banish bad breath and kill bacteria in your mouth by gargling with 1-part apple cider vinegar and 2-parts water. • Whiten teeth by gargling with a half teaspoon vinegar in a cup of water before brushing in the morning. Can’t stand the smell of vinegar? Don’t worry, it goes away in just a few minutes so revamp your beauty routine with budget-friendly apple cider vinegar!

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mighty kids

Emotional p a r W e l Bubb

FOR YOUNG PEOPLE CHANGING HOMES By Julie Etter

tify Have kids iden ost about what they love m d what e an their current hom see in a t to they most wan e om h new

oving can be hectic. It’s a contact sport. It’s physically and emotionally demanding at a time when you are supposed to still carry on the rest of life . . . jobs, dinner, rides to soccer. It’s a fulltime job on top of a schedule that doesn’t have room for “another” job. So, in all of that, it’s easy to make mistakes with the kids and their involvement (or often lack-thereof) in the move. As if there weren’t enough to think about, dealing with temper tantrums and

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outbursts in the middle of a move only adds to parental stress. Below are some straightforward suggestions that parents can follow while moving children from one home to another. It all comes down to involvement. ✣ Let their wish-list be heard. Have kids identify what they love most about their current home and what they most want to see in a new home. Although this won’t erase all anxiety, there are often simple things that can be created to help with the child’s transition (a room color, a swing set, furniture). ✣ Bring the kids to see

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the new property. Often, and understandably so, children are left with babysitters while parents view homes. Although this is logical for the hunt, once a property is under agreement and you know where specifically you are moving, set a time to go to the house. Between inspections, measurements, etc., there should be ample opportunity for your children to check it out. At a minimum,

this allows their anxiety to be focused and hopefully more specifically identified than that of the unknown.This is also a good idea in respect to visiting a new school, if applicable. ✣ Let them pack. Putting all the kids’ stuff in a box and telling them it will be at the next mysterious place creates uneasiness over what’s happening with their stuff. In “Lily and Andrew are Moving,” a children’s book designed to identify and work with kids’ moving anxieties, each family member gets a “color.” The color-coded stickers are then placed on that member’s belongings/boxes for easy identification.That same color is placed on that family members’ bedroom door for ease of identification. ✣ Prepare yourself for extra emotional outbursts and use them as a foundation for conversation. One of the biggest complaints I get from parents is that the kids’ behavior is very poor and it’s yet another stressor during a hectic time.Try to remember that everything you’re feeling is undoubtedly affecting them. They may not know how to articulate why. Use these attention grabbers to talk about the move with your child. Most of all, just understand that your children are moving too. Regardless of whether it’s a positive or negative move for the family, work through their reactions just as you do in your role as parent in any other life event.Trust that they are far more resilient than their adult counterparts.

Julie Etter is a professional, national award-winning realtor and former middle-school teacher based in Wrentham, MA. She is the author of Lily and Andrew Are Moving (Hardcover, $14.95; Kindle, $11.99), published by JT Publications, LLC. For more information, visit www.treehousebuddies.com

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8 Tips

pets

FOR HAVING A GREAT YARD FOR YOUR PET IN THE SPRING How to be “Backyard Ready” for Dog Fun When Spring Hits

play area includes grass.

make paths near the fence line. Plan for these predictable paths in your yard and if you find them unsightly, you can add a gentle stone or mulch path. If you use an invisible fence, make sure it is properly working and that your pet knows the boundaries.

✤ Check your fence. A fence is an important safety feature for your pet. Make sure your fence is solid and do any needed repairs. Pay attention to your gate and be sure locks are working properly. Many dogs will patrol the edges of the yard and

✤ Set up for shade (and naps). Your dog will need a place to relax after a busy day of play. A tree or bush can provide shade for your pet. A dog house provides a great place for your four-footed friend to take an afternoon snooze.

Soft foliage, sturdy turfgrass, smooth stones, and dog toys can help your pet feel at home

✤ Tune up your turfgrass. A sturdy grass lawn can take the pounding and activity of an active pooch. After a winter in dormancy, your lawn will be moving back into a growth phase as the weather heats up. Begin mowing as soon as your lawn needs it. ✤ Create a dog-friendly backyard. Map out your yard with your dog in mind. Soft foliage, sturdy turfgrass, smooth stones, and dog toys can help your pet feel at home. Add a water station so your pet can hydrate after some time playing. A fun water feature can help your pooch cool off when it’s hot.

✤ Use plants to give your dog a sense of boundaries. Place plants close together in areas you want to designate as off-limits and train your dog to avoid them. Leave open areas for your dog to run and play in (and accept that that is what your dog will do). ✤ Avoid toxic plants that can be harmful to your pet. Dogs do not naturally avoid plants that are toxic to them and many will eat plants that are not safe for consumption. A few common toxic plants for dogs are: carnations, chrysanthemums, daffodils, hostas, ivy, lilies, morning glories, tomatoes, and tulips. For a complete list, visit ASPCA's list of nontoxic and toxic plants for dogs. ✤ Look for hazards and eliminate them. Some paved or sandy surfaces may get too hot for your pet to walk on comfortably.Tiny pebbles, thorns, or gravel can get caught in paws. Ensure your pet’s main

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✤ Plan for fun. Set up an area for your dog to dig, such as a digging box or digging bed. Add chew toys in the dirt (leave one poking

out) to help your dog get the idea. A canine obstacle course can provide hours of fun if you have the space available to install one.

M a in

t’s time for your dog to get outside to bask in the sunshine and roll in the grass. Here are some tips to help you get your yard ready for springtime fun from Lucky the TurfMutt, a rescue dog who pays it forward by helping children and families take care of green spaces.

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recipe

Pizza

CAULIFLOWER

 Ingredients: 1 bag cauliflower rice 2 large eggs 1/2 cup shredded Parmesan cheese 2 tablespoons freshly grated Asagio cheese 1 tablespoon Italian seasoning Salt to taste 1 teaspoon white pepper

 How to make it: Cook cauliflower rice using directions on bag. Once cooked, pour into a cheesecloth and twist to remove excess water. Pour cauliflower into a large bowl. Using a potato smasher, smash cauliflower until it is the consistency of mashed potatoes. Add both cheeses. In a separate smaller bowl, beat eggs, Italian seasoning, salt and white pepper. Fold egg mixture into cauliflower and cheese.

Spray a round pizza pan with nonstick spray or use parchment paper Spread cauliflower mixture into pizza pan. (The smaller the pan, the thicker the crust.) The best crust is thin so that it will crisp in the oven. Bake at 350* for 12-15 minutes, or until the desired crispness. Top with Whole Foods brand 365 Marinara, followed by shredded four cheese Italian blend or fresh mozzarella, fresh spinach, fresh basil, and thin sliced cherry tomatoes. Option: Top with turkey pepperoni and bake until golden bubbly.

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exercise

er Thighs SlimBYmSUMMER Don’t wait until the summer to work on your summer body. If you start now, you can have toned thighs by the time you go on your first summer vacation. Spend a few minutes on each exercise. Start with 10 reps three times for each exercise and gradually, over a period of two weeks, work your way up to 30 reps three times. It’s as simple as that; four exercises, 30 reps three times. Not only will you begin to feel the toning, you should see results in six weeks, others will notice in 12 weeks.

Step by step instructions: (A) Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips. (B) Bracing your abdominals and keeping your knee bent, lift one leg up behind you until it is in line with your body while keeping your foot flexed.





Step by step instructions: (A) Begin on all fours with your hands directly under your shoulders and your back flat, one leg straight in the air parallel with the floor. (B) Raise your left leg out to the side, keeping your leg bent. B

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Step by step instructions: (A) With your back on the mat, put one leg straight up in the air. (B) Slightly bend the other leg keeping the body straight, raise and lower the hips with control. A

 B

Step by step instructions: (A) Begin in a lunge stance with your left leg for forward. (B) Push through both feet and jump up. (C) Land in a lunge position, this time with your right leg in front.



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feature

HARRY AND JILL CONNICK ALERT THE NEW 50S TO COLON CANCER PREVENTION By Patricia Danflous

There’s the nine-year-old Harry Connick Jr. with flexible fingers flying over the keyboard as he performs on stage with a symphony orchestra.

here’s the teen-age Harry hanging out and performing in New Orleans French Quarter jazz clubs with parental approval and encouragement. Harry, the singer, composer, director and actor with a multi-aged fan base. Harry the crazed, serial killer in the movie "Copycat"; Harry debuting on Broadway as "The Pajama Game" lead. Mardi Gras enthusiasts around the world recognize him as founder of Orpheus, one of the most extravagant parades to roll through the streets of New Orleans. South Louisianans know him as an on-going force in Hurricane Katrina relief and recovery. The award-winning multi-talented Harry is also a regular guy – a son, husband and father. His behind-thescenes life is now bringing him

center stage in a new role. Connick and Jill, his wife of 25 years, are spotlighting colon cancer awareness, screening and early detection especially for those in the “New 50” age range. “Cancer's a real drag,” Harry said as his expression transitioned from warm and friendly, to engaging and serious during an interview with INSPIRE HEALTH. “Jill and I have both, unfortunately, a lot of experience personally with cancer in different ways. I did a movie called "Living Proof" where I played a doctor who came up with a drug Herceptin. After that movie came out women—I can remember two who came up to me and asked, ‘Should I be on Herceptin? I have breast cancer.’ That hit me not just because they were asking me, as an actor, for advice, but I recognized that in the throes of that kind of crisis people are looking for

To learn more about Jill and Harry Connick, colon cancer and non-invasive screening go to www.cologuardtest. com/new50 or take the #ScreenWithMe challenge. Be sure to check with your physician to determine if you are a candidate for the non-invasive screening.

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In addition to promoting colon cancer awareness, the couple is emphasizing that being 50 isn’t what it used to be. They are encouraging others in their generation to take time for themselves, rethink priorities and reinvest in health. any kind of answers.” The Connick’s are taking a lead in colon cancer awareness as spokespersons for Cologuard, a noninvasive colon cancer screening test that can be done in the home. They know that the right diagnosis, the right treatment – and more importantly, early detection – can make the difference between life and death. “I've been through the consequences of cancer with people who I love,” Harry explained, acknowledging that the loss of his mother to ovarian cancer when he was just entering his teens affected him deeply. “Jill has been through it herself,” he continued, turning toward his wife, now breast cancer-free. “If we're able to give anyone one degree of comfort or information, we feel responsible and compelled to do that.” “We love doing an awareness campaign,” Harry said. “What’s the most gratifying, and Jill and I talk about this a lot, is meeting people who are affected in various ways whether it's the stage-4 cancer survivor we just met a few weeks ago, a stage-4 cancer patient or somebody who's been recently diagnosed. We want to be able to share what we know to help people get out and get screened.” When detected early, colon cancer has a high survival rate. Up until re-

cently however, an invasive colonoscopy was the only screening method available. It’s a test that no one readily signs up for because of the dreadful day-before prep. The new do-it-yourself Cologuard test may rule out the need for a colonoscopy for low or average risk patients. With encouragement and perhaps a little persistence from Jill, Harry did not waste a minute when the test arrived at his doorstep. “I'm the kind of person that even if the result comes back positive, I'm going to do what I have to do, which in this case would be go back to my doctor and get a colonoscopy,” he said. “For a person like me who's over 50 and an average risk, Cologuard is the choice to make. I was very fortunate because my results were negative, but I'm glad I did it. Now I can have peace of mind for the next three years.” Jill is passionate about cancer screening. “I never miss an appointment for a breast screening, she said. “Because I have dense breasts, I have regular sonograms and that’s where my cancer showed up.” Her treatment regime included radiation therapy and five years of Tamoxifen as medical therapy. Although drug therapy can be rough, the results can be favorable. “Cancer and cancer treatment is toxic,” Jill emphasized.

“My advice to all those facing breast cancer – or any other cancer – is to surround yourself with family and friends. Just keep life as normal as possible. Have a positive outlook. Listen to your doctors and do what they say.” And be thankful when things go right. “Every time I look at Jill, every time I flick this little ring on my finger, that's something special to me,” Harry smiled. “As opposed to big celebrations, we're more into daily reminders of how thankful we are.” In addition to promoting colon cancer awareness, the couple is emphasizing that being 50 isn’t what it used to be. They are encouraging others in their generation to take time for themselves, rethink priorities and reinvest in health. What do the new 50s do differently than their parents did at the same age? “Eat healthier,” Jill stated. “I love salads. I eat fish, chicken, a lot of vegetables. I'll cook a lot and use olive oil. I love food like that.” “She's a great cook, too,” Harry added. “Jill has an amazing diet that we follow. I also think that access to better quality, more natural foods is becoming more widespread. We love to eat well with the occasional splurge. It’s hard to resist a fried-oyster poboy when I come home to New Orleans."

Visit the American Cancer Society website at www.cancer.org or consult your physician for more information about colon cancer.

LET’S MAKE 50 THE BEST MILESTONE YET. STEP UP AND JOIN THE NEW 50 Remember when you thought turning 50 meant the beginning of the end? As entertainer Harry Connick Jr. says, “being 50 isn’t what it used to be.” Today’s 50-year-old who makes an investment in her health can look forward to a long, quality-filled life. As part of their commitment to colon cancer awareness, Connick and his wife Jill are role models for what they call the “New 50,” a generation that makes health a priority. “The New 50 is all about you,” Connick frequently states. “It’s about speaking up for yourself and taking charge of your health. It’s about talking to your healthcare provider about how to live a healthier life and learning screening options that may help prevent or minimize disease.” It’s easy to become a member of the New 50 group. If you’re approaching or have reached the 50-year milestone, start by scheduling a visit with your physician to discuss your individual healthcare needs and don’t neglect to talk about your risk for colon cancer. Many people think that colon cancer is tied to diet, lifestyle or a family history. That’s more of a misconception than the truth. REMEMBER:  Your risk for colon cancer increases dramatically after the age of 50.  Colon cancer is the 3rd leading cause of cancer-related deaths among men and women combined.  When diagnosed in its earliest stages, colon cancer is 90 percent treatable.

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recipe

SIMPLE

SPAGHETTI SQUASH with herbed ghee and garlic

If you are trying to follow the Keto or Paleo diet, this recipe should be a staple in your kitchen.

Spaghetti squash is harvested in the fall, but the hard shelled squash stays fresh for months in cool storage, making them plentiful in the spring. ghee is made by melting butter, cooking off the water and separating the clear, golden butterfat from the milk solids. Since ghee has no milk solids, it is used in keto and paleo recipes, however, since it still contains butterfat and is derived from animal products, it is not considered vegan.  Ingredients:  1 tablespoon ghee per half (120 calories)  1 teaspoon minced garlic per half  2 teaspoons herbes de Provence per half  salt and white pepper to taste For low carb, (not keto or paleo) add 1/4 cup parmesan cheese. If you want the cheesy flavor without the dairy, try nutritional yeast as a replacement.

Tip. Because spaghetti squash takes so long to cook, prepare several at once and keep them in the refrigerator ready to use. Life becomes much easier when the time consuming aspect of cooking spaghetti squash is done in advance.

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 Directions  Preheat oven to 375*  Line a baking sheet with parchment paper.  Cut spaghetti squash in half lengthwise.  Sprinkle each half with salt, pepper and 1 teaspoon herbes de Provence.  Place cut side down on parchment.  Bake 45 - 50 minutes depending on the size, or until cut side is fork tender.  Once done, remove the seeds.  Flake the meat inside the shell. It should separate from the side of the shell easily. If not, your squash is undercooked and must return to the oven. Check it every 15 minutes until done.  Melt ghee and add garlic and herbs.  Pour over squash and toss to coat. If adding Parmesan cheese, add it now and toss.

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healthy mind

EQUINE THERAPY By Lisa El-Ramey

e live in an age of electronics and technology. Many of us travel, isolated in our automobiles or utilize mass transit, all while listening to devices or reading a book or tablet. Few of us take time to connect to the strangers around us or even sitting next to us for hours on a plane separated only by an armrest. Combine this with our busy lives and now, possibly more than ever, we feel the need to connect to others and something larger than ourselves. For many, this is a grand statement of being part of a movement, whether political, social, or environmental. On an individual level though, large movements like these can be time consuming and few find deep, personal reward from this activity. Enter the horse... One only has to do a quick Google search of quotes involving horses to

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see the impact on the development of humankind. Humans have shared their lives with horses practically since the dawn of their respective existences. Native Americans had not experienced horses until reintroduced to the Americas by the Spaniards. Today, we associate the Native American with the horse as readily as with the quintessential cowboy. But for those among us struggling with feelings of disconnectedness, stress, anxiety and depression, horses offer a unique relationship and healing opportunity. Nationwide, there are numerous programs offering equine-assisted therapies.The benefits of therapeutic riding have been known since the ancient Greeks. In 1946, equine therapy was utilized in Scandinavia following an outbreak of poliomyelitis. Therapeutic riding was established in the United States and Canada with the

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Horses offer a unique relationship and healing opportunity. formation of the Community Association of Riding for the Disabled (CARD). Many characteristics of horses lend themselves to our own healing process, as they often mirror our emotions and behaviors. The nature of horses, being a prey animal, also makes them highly observant and re-active to elements in their surroundings. In a one on one environment, this interaction can connect people in ways other therapies lack. With a horse, you have a chance to feel needed, empowered and accepted. During equine-assisted therapy sessions, therapists incorporate various techniques depending on the nature and severity of the anxiety or depression.

Main techniques used are cognitive therapy, practicing activities, activity scheduling, play therapy, storytelling and talk therapy. The oft misattributed quote, â&#x20AC;&#x153;There is something about the outside of a horse that is good for the inside of a man,â&#x20AC;? rings true throughout time. Lisa El-Ramey is owner/ operator of Wellington Insider Tours. Wellington Insider Tours offers guided trips to experience the Wellington, FL based Winter Equestrian Festival, Global Dressage Festival, and International Polo. Ms. El-Ramey is a life-long equestrian, trainer and instructor at her own Oak Hammock Farm, located in Loxahatchee, FL.

OLEG CASSINI

fashion

By Suzanne Fox

hristmas, 1936, the day Oleg Cassini arrived in New York was the beginning of a new era in fashion. His arrival was obscure and uncelebrated. His entire worldly possessions consisted of a tuxedo and two tennis rackets. But he carried a title from his heritage as the son of the Russian Count Alexander Loiewski and an immeasurable talent for fashion design from his mother, Marguerite Cassini. Cassini lived an intriguing life. He would follow his mother’s lead into the fashion industry that gave him a head start on his career as an award winning designer to the rich and famous. His introduction to stardom began on the tennis court when he played a doubles match with the head of Paramount Pictures, which in turn led to a job offer as a full designer for Paramount movies. Cassini brought color to the Tonight Show when he began dressing Johnny Carson in colored shirts. He designed costumes for stars such as Grace Kelly, Audrey Hepburn, Marilyn Monroe and Gene Tierney, whom he eventually married. Contemporary icons such as Renee Zellweger, Kim Basinger and Taylor Swift have worn his latest designs. One of Cassini’s greatest achievements was

his appointment by Jackie Kennedy as her “Secretary of Style.” He created the “Jackie O” look that revolutionized women’s fashions and was copied by women all over the world. He visualized Jackie as an American Queen and she acknowledged that “Oleg dressed me for the part” with geometric dresses, pillbox hats, boxy jackets with oversized buttons and occasionally dramatic gowns. Cassini designed more than 300 outfits for the First Lady including a Swiss double satin white gown decorated by a single flower appliqué that she wore to the Inaugural Gala Ball in 1961.The dress was subsequently named one of the “50 Dresses that Changed the World” by the Design Museum in England. Today, Cassini’s designs are carried on through his design house with the same flare of style he used to create the “Jackie O” look. It’s no wonder that Cassini’s 2018 line of gowns sparkle with silver and iridescent stones, as he once won an award, “Most Creative Presentation” for an evening gown painted in dramatic colors on silver foil. His brilliant use of color and texture is what makes his designs so unique. If you have an opportunity to wear an Oleg Cassini gown on your special day, wear it with pride because as Oleg Cassini said, “My preoccupation is to make women look beautiful.”

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eat fresh HEART HEALTH According to the USDA, pecans rank among the top 15 foods high in antioxidants. Antioxidants help protect against heart disease, cancer and other diseases. Pecans have been certified as a heart healthy food by the American Heart Association in part because they help lower the levels of LDL- bad cholesterol- and help raise the level of HDLgood cholesterol. They are a good source of monounsaturated fat which helps reduce cholesterol, blood pressure and other heart disease risk factors. Thirty grams of pecans have 25 percent more oleic acid, an unsaturated fat, than 1 tablespoon of olive oil.

n a c e P A

A DAY KEEPS THE DOCTOR AWAY By Dina Zelden

April is National Pecan Month, and a great time to learn more about this powerhouse of nutrition. The word pecan is derived from an Algonquin word meaning “nut requiring a stone to crack.” Native tribes in the U.S. and Mexico relied on the nut for its nutritional value. In 1780, Thomas Jefferson planted pecan trees at Monticello and soon after shared them with George Washington. Pecans, favored as a nutritious snack, have even been taken into space to be enjoyed by astronauts!

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DIGESTIVE HEALTH A 1-ounce serving of pecans provides 2.7 mg of dietary fiber which represents 10 percent of the recommended daily value. Fiber promotes colon health and helps prevent constipation. The high fiber content and high protein value also help keep you satiated which is conducive to weight loss. According to a study at Tufts University in conjunction with the National Pecan Shellers Association, pecans were shown to significantly improve insulin sensitivity, helping to reduce the risk of developing type 2 diabetes in adults. Pecans are also free of gluten, sodium and cholesterol, making them a great addition to many restricted diets. OTHER HEALTH BENEFITS Pecans are packed with a variety of vitamins and minerals such as manganese, potassium, calcium, magnesium, selenium, iron and zinc. These vitamins and minerals boast a wide variety of benefits including healthy skin and hair, immunity booster and they help guard against inflammation in the body. With many forms- halves, bits, meal and oil- it is easy to add pecans to your diet. Their buttery flavor and crunchy texture make them a welcome addition to everything from smoothies at breakfast to salads and main dishes at lunch or dinner. Its natural sweetness lends itself well to desserts of all kinds, while the meaty texture makes it a versatile addition to a veggie burger. Nutrition expert Carolyn O’Neil reminds us, “It’s a handful, not a canful!” Add pecans to your diet in moderation for that winning combination of taste and nutrition!

Pecans were shown to significantly improve insulin sensitivity, helping to reduce the risk of developing type 2 diabetes in adults.

healthy body

5 TIPS

TO PROPEL YOU OVER THE WORKOUT WALL

illing your body with the right fuel can help improve your workout performance. While overlooking pre-workout nutrition is easy to do, it may come at a cost in performance. Taking the time to fuel your body the right way helps ensure optimal performance for both adults and young athletes. “We wouldn’t jump into the car to take off for a drive without making sure it was properly fueled with gas and oil, and it’s the same concept for the human body,” explains Coach Sarah Walls, personal

trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics. “In order to get the best performance from our bodies, we have to be properly fueled, which comes from eating and drinking the right things.” Getting the right foods before a workout can make a big difference in overall performance. The body uses glycogen when exercising, which is carbohydrates stored in the muscles. When your body depletes this carb supply, you “hit the wall.”

HERE ARE COACH WALLS’ TIPS FOR BEING PROPERLY FUELED FOR WORKOUTS:

Know your body and how it tolerates food before exercise.That way you can calculate how far in advance you need to fuel up. Ideally, you want to fuel your body one to three hours before exercise, so that it has the fuel it needs to perform, but isn’t focused on digesting as you are trying to engage in activity.

Before a workout, your body needs carbs and protein. Of which, the carbs fuel your energy while protein keeps hunger at bay. Think apples, dried fruit, lean protein sources, yogurt, bananas, pretzels, rice, or lowfat granola. It’s a good idea to skip foods high in fat and fiber, which may cause some distress while exercising.

During the workout; for those of you participating in endurance training like long runs and sports activities.You can gain additional fuel from sports drinks, fruit, low-fiber cereal bars or granola.

Hydration matters before, during and after a workout. Many people opt for sports drinks, which offer a good combination of carbs and electrolytes, but drinking water is also a good choice. If your urine is clear, then you’re consuming adequate fluids. It’s important to drink fluids even if you are not feeling thirsty, in order to avoid becoming dehydrated.

Post workout, it’s important to replenish the glycogen that was used. Drink healthy fluids and/or grab some fruit.

“For optimal performance, our bodies need carbohydrates, lean sources of protein, and good fluids,” Walls said. “Eating a healthy and well-balanced diet will give you the nutrition you need to be a strong athlete. It will help you give your best performance every time.”

“In order to get the be st performance from ou r bodies, we have to be properly fu eled, which comes from eating and drinking the right things.”

Sarah Walls has over 15 years of coaching and personal training experience. Owner of SAPT Strength & Performance Training, Inc, she offers coaching to develop athletes, adult programs, team training and has an online coaching program. She also has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer. To learn more, visit the site: www.saptstrength.com.

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cover story

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

essica Sullivan-Milsap, Great Bend, is not afraid to push herself to do the things many of us, at our core, want to do. While her life has had its ups and downs, she has taken leaps of faith, but also allowed herself to meander down paths that have led her to new pursuits, in her career, her personal life, and in the ways she serves her community. It’s been possible, she said, because she never underestimates the importance of relationships. She’s also pretty good at organizing her time. She has to be. Self-employed, she manages two businesses, and recently ran for and was elected as a Great Bend City Council member. She’s got a lot going on. We met for the first time in her office at MPire Realty Group where she is a Realtor. Warm and welcoming, Jessica made us feel we were her priority, despite the alerts for calls and texts pinging on her cell phone. Two years ago, after her youngest daughter, Taylor, graduated from high school and left home to attend school at the University of Kansas, Jessica decided it was time to stretch her own wings and try something new. For the previous 14 years she had worked as an optometric para at Eyecare of Great Bend. She enjoyed her work, and the regular hours and steady income made it possible to be there for her daughters for all the important milestones.

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The transition to empty nest provided new possibilities for her. She didn’t take the decision to make the leap to selfemployment lightly, but in the end, she did make that leap. In March, 2017, she received her real estate license. Less than two years later, she was named the Great Bend council representative for her local Association of Realtors. Through MPire’s association with the Great Bend Chamber of Commerce, she is also serving as a Chamber Ambassador, and she is active in the Barton County Young Professionals. She also serves on the Giving Tuesday Committee through the Golden Belt Community Foundation. In order to keep on track, most weekends she meal preps for the week ahead, she said. As she began her new career, she continued to work as a personal trainer. Today, she trains clients in the mornings three days a week, and teaches classes two evenings a week. She makes time for her own fitness routines around her clients, but that routine is no afterthought. “When and if it ever came to be that I couldn’t get my personal workout in, that’s when I would cut back on my personal training business,” she said. “It’s important to me to have that me time. I have to.”

Photo by

Dale Hog

When we asked her how she became a fitness instructor and owner of Beyond Limits Personal Training, we were surprised to learn the path she took was very different from her decision to become a real estate agent. She didn’t set out to become a trainer. She simply wanted to spend time with her oldest daughter, Samantha, who in high school joined the cross country team. “When she started training, I started running — not with her because she could clearly run circles around me — but following her on the course, training with her or taking her out,” Jessica said. “ She’s the one that really inspired me to be intentional. I would exercise, but it wasn’t really part of my everyday routine. It became part of my lifestyle — it’s a lifestyle change.” She started running at first, and her routine evolved gradually, adding one more mile a week. She introduced a weight program later. She became a member at Anytime Fitness of Great Bend. The owners at the time, Dave and Misty Nachtigals, a asked if she would be interested in teaching a Total R Resistance Training (TRX) class or two. While she was w working under Dr. Ayre at the time, she felt she could h handle more, and became certified. After another trainer le left, she took on additional clients, and in 2013 became ce certified in personal training and group training. From there, it snowballed into more clients, classes, and an offer to move to The Fieldhouse, a Great Bend fitness ce center. When the Nachtigals sold their business, she made the move. W and tear on her feet and shoulders has limited her Wear run running somewhat, but training with weights is now her pas passion. Jessica has an easy way about her, too. She doesn’t com to the gym with a “better-than-you” attitude. She is come hum humble, and she doesn’t seek the spotlight. You can see in the eeyes of those who are regulars there that they genuinely like hher, and it’s not hard to see why. She’s unassuming and inter interested in others.

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cover story

You’re burning fat and building muscle all at the same time,” she said. “It works for me and it’s what I typically use for my clients.

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Eventually, Jessica began making adjustments to her diet. “I’ve never really ate unhealthy, but I’d drink two or three pops a day,” she said. “I dropped back to just one pop a day... slow changes, and you realize that the trade-offs of cheating aren’t always worth it. That’s not to say I never cheat — I love cheesecake.” Her best advice, avoid drastic changes in activity and diet, for they can set you up for failure. Make small adjustments, and monitor results. Jessica does High Intensity Interval Training, which she refers to as HIIT training. It combines strength training with weights and cardio. “You’re burning fat and building muscle all at the same time,” she said. “It works for me and it’s what I typically use for my clients.” Workouts vary from day to day, sometimes with a focus on weights, others on cardio, and sometimes both. Efficiency is the biggest advantage of HIIT, she said. In one 30 to 45 minute workout, clients burn between 400 - 800 calories. “It’s fast paced, and rest periods are shorter. And, I like to sweat,” she said. “This will make you sweat.” For clients with joint problems, Jessica can easily modify HIIT workouts, taking the various issues her clients experience into consideration. “You start off slow, and modify as you go, working up to new and more intense workouts when it is time,” she said. Her involvement with real estate is what prompted Jessica to pursue public office as one of Great Bend’s newest city council representatives, she said. In November, she was elected to serve Great Bend’s Ward 2 for the next two years. She was sworn in January, 2019. She hopes she can make a positive difference in her community where she grew up, raised her kids, and looks forward to calling home for years to come. “One person may not be able to make a difference on their own, but you do what you can,” she said. As a new agent, she was surprised at the number of people pulling up stakes and moving out of the area. Houses were not moving quickly, and it spurred in her a desire to get up to speed with what was happening in the local economy, and what could be done to turn things around and attract new people to Great Bend.

cover story Friends she spoke with encouraged her to run for city council. She was finally convinced, and made a last minute filing. Suddenly, she was a candidate, something she’d only dreamed of doing in previous years. “I’ve always been interested to see how things like this are run, and how it’s done,” she said. “I’m excited to get in, get my feet wet, and get started. Even if I don’t run again in two years, at least I will have a better knowledge of how things are run, and a better appreciation for the people who do them, and if I can help out in any other way, I will be glad to do that.” Looking back, a life theme emerges. Jessica has spent many years caring for others in her community in a variety of ways. What prompted her to adopt this way of living? After some reflection, she responded

with a story some today might find surprising. “People have helped me in life, yes, tremendously,” she said. “I was a wreck in high school, and I had a teacher

who helped me. She helped me get through high school, she helped me find a really good job and encouraged me to go to college-- I don’t know where I would be honestly,

without the help of her guiding me through that.” That high school job, working in the law offices of Watkins Calcara, she credits with turning her young life around, too. “That group of employers were amazing and also helped guide me and mold me and have a huge part in who I am today as well.” Maybe that is part of why she chooses to help others, she mused. That desire to help others, to make a connection, extends throughout her life. “Whether it be in personal training or real estate, I feel I’m creating a relationship with the people I serve,” she said. “It’s not just a transaction. It’s a relationship and even if I sold you a house two years ago or trained you five years ago, I’m going to feel like I have a relationship with you, and a good one. “

MARK YOUR CALENDAR TO ATTEND Great Bend Tribune’s

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