May - June Inspire Health 2015

GREAT BEND

INSPIRE May/June

Real Inspiration for Women

Kale

CALM, COOL

Cherry Up!

THE ULTIMATE RECOVERY

Beauty is More Than Skin Deep with Britta Aragon page 22

GET BEACH

Ready

e c n e t s i s r e P s Off y a P

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INSPIRE HEALTH INSPIRE HEALTH

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14 MIGHTY KIDS When Will I Be Bigger, Mom?

5 WELLNESS Cellular Regeneration…

Regrow a Healthier Body

7 HEALTHY MIND The Power of Forgiveness

contents may/june y 2015

8 NATURAL BEAUTY Calming, Cooling Kale

9 SUPER FOOD

21 WOMEN WHO INSPIRE Kelly Richardson

Tart Cherry Juice

22 INSPIRE

10 EXERCISE

Natural Beauty is More Than Skin Deep

Get Beach Ready with Plyometrics

26 WEIGHT LOSS

16 PET THERAPY

The Truth Behind Long-Term Weight-Loss

Bringing Home a Puppy

27 RECIPE Never Stop Growing

+PWKWTI\M +W‫ٺ‬MM Crunch Ice Cream

20 RECIPE

28 COVER STORY

Mediterranean Pie

8MZ[Q[\IVKM 8Ia[ 7‫ٺ‬

18 LONGEVITY

10ach

Be with ReaPdLYOyMETRICS

GET

wellness

CELLULAR REGENERATION…

REGROW A

r e i h t l Hea Body

By Michael Kabel

CELLS MAKE UP THE BASIC BUILDING BLOCKS OF ALL LIFE. HEALTHY CELLS MEAN A HEALTHY BODY; CELLS CLOGGED WITH TOXINS OR IN DISREPAIR FROM POOR DIET AND EXERCISE MAY LEAD TO DISEASE, ILLNESS, AND OTHER SERIOUS HEALTH PROBLEMS. THE RIGHT DIET CAN REPAIR AND REJUVENATE CELLS THROUGHOUT THE BODY!

How Cell Construction and Reconstruction Work Supporting healthy cells means getting the right kinds of vitamins and nutrients that cells can use as raw materials to keep their structures intact. Whole grains are excellent sources of cell nutrients, because they contain the proteins and micronutrients that cells use to generate energy. Whole grains, as well as olives and avocadoes, are good sources of vitamin E, an important cell protector.

Cells are encased and protected by a durable – but also permeable – casing called the membrane. Cellular membranes are made largely of fat, so it’s important to ingest the right kinds of fat in order to build healthier, more resilient membranes. Eating non-saturated fats, especially the Omega-3 fatty acid, ensures your cells’ membranes stay in good shape.

Saturated fats and trans-fats make less durable raw material, meaning the cell grows more susceptible to collapse or malfunction.You can add more omega-3 to your diet by MRGPYHMRK ¾E\ WIIHW WIWEQI WIIHW LIQT WIIHW SV GLME WIIHW to your diet.These can be added to smoothies or oatmeal to boost the nutritional value.

Vegetables Are Rich in Important Cell Building Blocks Cruciferous vegetables, including lettuce, broccoli, and Brussels sprouts, include rich deposits of the chemical known as brassinin, which helps support cell growth and development. Cooked tomatoes, rich in the nutrient lycopene,

make another great source of cellular fuel.

Lycopene is also found in watermelons, carrots, and papayas.

How to Rebuild Cellular Health Some recent evidence suggests that prolonged fasting can speed the body’s efforts to replace and repair damaged or decayed cells within the immune system. Depriving the body of nutrients compels the body to trigger stem cells into a process of self-renewal, bringing the immune system into a better working order.The process offers hope to cancer patients struggling to recover from the side effects of chemotherapy. Remember, If you choose to fast, it should be done in a controlled environment under the direct supervision of a health/medical professional.

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INSPIRE HEALTH

5

editor’s letter

Growwith PASSION Necessity is the mother of invention. Sometimes, compassion and love are the inspiration for initiative, invention and growth. For Britta Aragon, the dry brittle skin accompanying her father’s decline with cancer was \PM UW\Q^I\QWV \W ÅVL IV IV[_MZ \W [WW\PM W\PMZ[ ÅOP\QVO [QUQTIZ JI\\TM[ The feature article for this issue of INSPIRE HEALTH’s highlights Aragon’s own cancer history, detailing her courage and determination to build a business that helps others in a natural, healing way. She is a role model for daughters, for caregivers, for the sick, and those with an entrepreneurial spirit. You will be inspired by her commitment to health as well as her development as a business woman. /ZW_\P Q[ \PM \PMUM WN \PQ[ Q[[]M IVL aW] _QTT ÅVL [M^MZIT IZ\QKTM[ focusing on people and projects to help all of us grow, including raising a puppy. Be sure to read “When Will I be Bigger, Mom?” by Michele Robert Poche providing fun ways for you and your child to chart the growth journey. On a more serious side, our Women Who Inspire section presents a weight loss story that begins with the loss of a son and his QVÆ]MVKM QV PMTXQVO I OZQM^QVO UWU KPIVOM PMZ TQNM Our features on natural beauty, exercise, eating fresh and fashion are additional highlights of the magazine. As always, we hope that you MVRWa JMVMÅ\ NZWU IVL KWV\QV]M \W OZW_ QV UQVL JWLa IVL [XQZQ\ I[ aW] read INSPIRE HEALTH. Happy, healthy, productive and safe living.

Tricia Danflous Find us online! www.inspirehealthmag.com

Section Editors CHRISTINA LEIDENHEIMER MICHELE ROBERT POCHE WHITNEY ALEXANDRA PATRICIA DANFLOUS SUZANNE FOX Sales Team CHARLOTTE V. MORRIS LAUREN CALVE' VIVIAN DUGAS KELLY SMITH

Staff Marketing Director JENNIFER CABALLERO Creative Director AMANDA QUBTY Art Director TRA PHAM Graphic Designer DINH MY TRANG Web/Digital Design VICTOR BETANCOURT Production Manager DEBBIE WELDON

ihm@inspirehealthmag.com * www.inspirehealthmag.com © 2015 Jumpstart Publishing, LLC New Orleans, LA All rights reserved Printed in the USA by Fox Print Services igofox.com

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The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional.

Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

INSPIRE HEALTH

May June 2015

PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher

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

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

Help us inspire others! We want to know what inspires you to live healthy.

You could be published in the next issue of Inspire Health magazine.

Email us at editor@inspirehealthmag.com.

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Inspire Health Great Bend 2015 - All Right Reserved

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healthy mind

o g t i t Le … The Power of Forgiveness

By Christina Leidenheimer

DID YOU KNOW THAT BURYING THE HATCHET OFFERS MANY HEALTH BENEFITS? LETTING GO OF ANGER AND RESENTMENT CAN ACTUALLY REDUCE ANXIETY, LOWER BLOOD PRESSURE, AND HELP YOU BREATHE EASIER. HOLDING ANGER INSIDE IS LINKED TO HEART DISEASE AND STROKE, POSSIBLY TAKING YEARS FROM YOUR LIFE.

I

n a study called “Forgive to Live,” psychologist Loren Toussaint and colleagues found that the inability to forgive others may predict an earlier age of death.

That is especially true of conditional forgiveness, when a person desperately waits for an apology. Conditional forgiveness can bear negative energy, as individuals who put demands on their forgiveness typically continue to harbor resentment and grudges.

These negative emotions can especially impair heart health. Staying upset over the past is not good on the ticker. What is more, nursing negative feelings keeps you in a state of stress, and stress can take years off

your life. This resentment is not always directed at others. Some individuals cannot forgive themselves. This is especially damaging to your mental health, robbing you of joy, peace, and happiness.

But, how can you let go?

Recognize the behavior for what it is. Ask yourself what it is doing to you?

How much time and energy do you spend dwelling on the matter?

Understand that forgiveness is something you do for others, but it’s mostly an important action you do for yourself. When you harbor resentment, you cannot experience personal growth, true health, or inner calm.

If you truly want to live longer and be healthier and happier, do not wait for others to come to you.

Take the first step. Start the process of forgiveness in your own mind and then follow it through with genuine action. When you forgive others unconditionally—without expectations—you are generating superior mind-body health.

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INSPIRE HEALTH

7

natural beauty

CALMING, COOLING

&] 4EXVMGME (ERÂSYW

Go to inspirehealthmag.com for product information.

SPINACH ON YOUR TEETH COULD CREATE AN EMBARRASSING MOMENT AT THE DINNER TABLE, BUT KALE ON YOUR FACE MAY INITIATE A CONVERSATION ABOUT YOUR YOUNGER, SOFTER LOOK. THE SUPERFOOD, RECOGNIZED AS ONE OF THE MOST NUTRIENT-ENRICHED GREENS, IS NOW A LEADING INGREDIENT IN PRODUCTS RANGING FROM SKIN-BRIGHTENING SERUMS TO NAIL POLISH AND BODY LOTIONS.

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INSPIRE HEALTH

May June 2015

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This mask is great for dry or aging skin.

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DIY KALE FACE MASK Ingredients: y 3 or 4 large kale leaves y 1 teaspoon olive oil y 1 tablespoon lemon juice Directions: 1. Blend all ingredients into a thick paste..

2. Apply the mixture to your face and d leave it on for 15-20 minutes.

3. Rinse with warm water.

NailKale

Morton

A

s one of the components in Eminence Organics’ relatively new Citrus and Kale anti-aging line, kale extract helps XS FSSWX GSPPEKIR JSVQEXMSR VIHYGI MR¾EQQEXMSR ERH redness, and minimize visible aging signs. It may also help to prevent additional signs of aging and smells good, too, with a hint of lemon and avocado. &EWIH SR XLI TS[IVJYP ERXMS\MHERX FIRI½XW SJ XLI WYTIV KVIIR JSSH kale enriched products are combined with vitamins and other food extracts to produce the trendy cosmetics which could be as good for you on the outside as well as the inside. Try Eminence for your skin and for stronger nails, experiment with the Nailkale line – available in several colors in addition to green.

Eating a cup of kale is an outstanding choice for your inner and outer beauty. Kale’s vitamin A softens your skin and its vitamin C is good for FYMPHMRK GSPPEKIR =SY [MPP EPWS ½RH ZMXEQMR / [LMGL LIPTW QSMWXYVM^I ERH the leafy green is also rich in calcium for strong bones and good posture.

10th Street

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superfood food super

The ULTIMATE

e s i c r e Pst x E RECOVERY drink

By Christina Leidenheimer, CPT, CHLC, CPI

MARATHONERS, WEEKEND WARRIORS, AND EVEN EXERCISE NEWBIES ARE “RUSHING TO THE RED” FOR EXTRAORDINARY MUSCLE RECOVERY.

A

ctive Americans have caught on to nature’s secret tonic that is delivering muscle recovery big time! What is this scarlet-colored potion that has athletes buzzing? It is tart cherry juice or tart cherry juice concentrate.The recovery secret lies in its exceedingly high antioxidant levels. Antioxidants are vitamins and phytonutrients that help repair the body from damage caused by free radicals and oxidative stress.

Tart cherries are exceptional, hosting an ORAC (oxygen radical absorption capacity) value of 12,000-12,500. An ORAC scale is used to test and compare the antioxidant levels of foods.Tart cherries far exceed that of blueberries with an ORAC of 2,400 and raspberries with an ORAC of 1,220. Clearly, tart cherries are antioxidant chart toppers!

Since exercise actually tears down QYWGPI ½FIVW VIWYPXMRK MR TSWX I\IVGMWI muscle soreness, it is important to have a post-exercise recovery regimen.

Supplying the body with antioxidants is perhaps the best way to help speed the recovery and repair of muscle tissue.

8EVX GLIVV] NYMGI MW IWTIGMEPP] FIRI½GMEP because its vibrant red color is indicative

of a certain type of antioxidant, anthocyanins.

Anthocyanins help the body resist oxidative stress and TVSZMHI REXYVEP ERXM MR¾EQQEXSV] properties. Runners everywhere are GEXGLMRK SR XS XLIWI YRMUYI FIRI½XW A study published in the December 2010 issue of "Scandinavian Journal of Medicine and Science in Sports” reported that long distance runners discovered “daily consumption of tart cherry juice concentrate for 5 days before, during, and two days following a marathon resulted in improved strength, HIGVIEWIH MR¾EQQEXMSR HIGVIEWIH levels of oxidized lipids and reduced recovery time. “ -J XLIWI FIRI½XW EVI RSX IRSYKL XS motivate you to sip a glass of tart cherry juice, melatonin may be the cherry on top. This valuable brain hormone effectively promotes a better night’s rest, which is ultimately the best time for the body to repair and recover.The manifold FIRI½XW SJ XEVX GLIVV] NYMGI EVI NYWX XSS good to pass up.Tart cherries are an antioxidant powerhouse that can help you rest, recover and rebuild a stronger, healthier body—go get some of the red!

WHERE TO FIND TART CHERRY JUICE? Since growing in popularity, tart cherry juice is becoming more and more available. It may be available at your local grocer, but if it is not, you can certainly buy it online. I like Stanton Orchards because they are located in the United States in Montgomery Michigan.Their juice is never pasteurized, gluten-free, non-GMO, allergen-free, cross contamination free, and FDA compliant. www.stantonorchards.com

HOW TO USE TART CHERRY JUICE CONCENTRATE? Since the juice concentrate is highly concentrated, you will need to dilute it. Typically, one ounce of cherry juice to seven ounces of water will make a nice glass of cherry juice.You can get creative by mixing it in with fresh squeezed apple juice or lemonade to make a refreshing glass of cherry lemonade.

CHERRY RECHARGE SMOOTHIE Super-natural ingredients: y 1 cup frozen cherries y 1 banana y 1 cup water y 2 oz. non-pasteurized tart cherry juice concentrate Whip it up: 1. Add all ingredients to a blender.

2. Blend on high for 30-60 seconds.

3. Serve and enjoy!

CHERRY POM PUNCH (Post-workout recovery drink) Super-natural ingredients: y 1 oz. non-pasteurized tart cherry juice concentrate y 1 oz. fresh pomegranate juice y 6 oz. water y -1 tsp. stevia Whip it up: 1. Cut the pomegranate in half. Using a manual juice press, squeeze the juice from one-half of the pomegranate.

2. Drain the juice from a young Thai coconut and set aside. (If you are in a pinch, you can use coconut water purchased in a carton or glass jar).

3. Measure all ingredients and pour into a glass. Stir well.

4. Sip and enjoy!

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INSPIRE HEALTH

9

h c a e B h t i w Ready

GET

S C I R T E M O Y L P

Model: Tamara Charbonnet Photographer: Bobby Lecompte

exercise

By Christina Leidenheimer, CPT, CHLC, CPI

GETTING BIKINI READY MEANS RIDDING YOUR BODY OF EXCESS FAT.THIS SUPER CHARGED WORKOUT IS DESIGNED TO DO JUST THAT.THROUGH A SERIES OF PLYOMETRIC EXERCISES YOU CAN UP YOUR CALORIE EXPENDITURE, QUICKLY SENDING YOUR BODY INTO FAT-BURNING MODE.

P

LYOMETRICS is well-known in the sports arena as an effective training method used to enhance the power and performance of an athlete. It MW ER EVVERKIQIRX SJ WTIGM½G EGXMZMXMIW that enable a muscle to reach maximal force in the shortest amount of time.

Moves like jumping, skipping, and hopping are common to plyometrics.

But you don’t have to be an athlete to reap the rewards of plyo.

Plyo works the muscles differently than conventional strength training; the movements are quick and sometimes explosive. If your body is not changing or you have hit a plateau, adding plyo moves to your routine will help break your static status.Your body will FIGSQI WXVSRKIV ½XXIV ERH PIERIV Here are 8 favorite plyo moves to KIX ]SY WIX XS VSGO E GSR½HIRX FSH] this summer.

10

INSPIRE HEALTH

May June 2015

1 1-MINUTE JUMP ROPE WARM UP Stand with your feet a little closer than shoulder[MHXL ETEVX 1EOI E WSJX ½WX [MXL IEGL LERH PMOI ]SY are grabbing an imaginary rope. Bring your hands beside your body and slightly bend your elbows.

Slightly shift the weight of your body from your left to right foot, adding a slight LST XS WOMT NYQT XLI MQEKMREV] VSTI =SYV ½WX WLSYPH XYVR WMQYPXERISYWP] EW MJ you are turning a rope. Perform exercise for 1-minute.

HIGH H IGH H KNEE K SKIPS SStand with your feet shoulder-width apar apart.

Dr Drive rive your right kne knee up to toward oward your ch chest while yo you ou fully eextend the left le leg eg an and allow it to leave the ground. As your right knee lifts, bend and lift the left arm and move it forward to encourage the movement (right leg and left arm, then left leg and right arm). Alternate legs (right to left) while propelling yourself forward with an exaggerated skipping motion. Skip with vigor. Perform 10 reps.

3 2

PLYO PUSHUPS (IN AND OUT— NEAR AND WIDE) Get into a front plank position. Place your hands on XLI ¾SSV [MHIV XLER WLSYPHIV [MHXL ETEVX 0S[IV ]SYV GLIWX XS XLI ¾SSV XS TIVJSVQ E TYWLYT %X XLI bottom of the movement, use momentum to propel ]SYVWIPJ YT EPPS[ ]SYV LERHW XS PIEZI XLI ¾SSV JSV E second. While hands are in the air, shift arm position to bring your hands closer than shoulder-width apart. Perform another pushup by lowering your GLIWX XS XLI ¾SSV OIITMRK ]SYV IPFS[W GPSWI XS XLI body. Continue ontinuee alternating altlternating your hand position from wide de tto o near. Perform 10 reps. reps

5

TUCK JUMPS Stand with your feet hip-width apart and your arms extended in front of you. Bend at the waist and lower your butt to bring your chest to your knees. Use momentum to propel yourself up to a tuck jump; your knees should come close to your chest at the top and bottom of the movement.

Perform 10 reps.

4

J FROG JUMPS Squat very low to the ground, keeping your knees out wide and placing your arms between your legs, allowing your ½RKIVXMTW XS XSYGL XLI ¾SSV for support. Propel yourself forward by straightening your legs and arms while hopping JSV[EVH &VMI¾] VIXYVR XS XLI squatted position and continue t repeat the hop, successively to moving forward with each hop.

Perform 10 reps.

11

exercise exer erc rcise i

SONGZA

SINGLE LEG LATERAL HOPS Stand on your right foot; keep a slight bend in your knee. Bend your left knee up and rest your foot slightly on the right calf area. Bend both elbows at your side. Begin hopping from side to side, about 6 inches distance with each hop, using only the right leg. Switch to the left leg and repeat movement.

Perform 10 reps on each leg.

YOUR SOUL

6

The icon won't win any graphic design awards. Try it any way. Download and tap into Songza, a free music App, for interesting and diverse musical categories.

AW] TT Ă&#x2026;VL XTIaTQ[\[ NWZ LQVQVO ZMTI`QVO IVL cooking. Been to a festival and want to relive the sounds? Did you miss a live concert and want to hear what you could have enjoyed?

There's a category for that. Browse songs according to decades, activities, moods or genres to start your search and then Ă&#x2026;T\MZ \PZW]OP I _QLM IZZIa WN [XMKQITQbML choices. Even easier, follow suggested playlists assembled according to day and time ranging from music for running on a Saturday morning to preparing dinner on a Monday night.

A sleep timer is also included in the App for late night sleepytime songs.

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PADDLE BOAT ABS RH 7MX SR XLI ¾SSV ERH come into a v-sit position by lifting hands and feet offf of FIRH XLI ¾SSV /IIT E FIRH at the knees. Rest and balance weight on the mid to upper partt ate of the butt. Alternate eg the right and left leg by moving one legg 6-8 inches ahead off the other. Continuee alternating legs as if you are peddling a bicycle or paddle boat.

Perform exercise forr 30 seconds.

7 BONUS MOVE

ANGRY DONKEY

Do not rest longer than 30 seconds between each exercise. Perform as a circuit, completing two sets of each exercise. For best results, perform this routine at least 3 times per week along with a good cardio routine that consists of at least 150 minutes per week.

Place the palms of both hands and the tip WN \PM \WM[ WV \PM ÆWWZ =[M UWUMV\]U \W ZIQ[M JW\P TMO[ NZWU \PM ÆWWZ KWUQVO QV\W a quick half handstand. Bend both knees and return to starting position by touching your feet down for just a second. Rapidly continue kicking motion.

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INSPIRE HEALTH

13

mighty kids

silver dollars, $10 bills, etc. for every inch of height he grows.Then, at age 18, give him the money for prom, college or even just a nice outing for the two of you. He’ll love seeing the amount grow along with him over the years.

WHEN ^^WILL I BE

, r e g Big MOM? "

by Michele Robert Poche

G

Hang a wall chart. There’s a reason this old stand-by is so

14

INSPIRE HEALTH

May June 2015

Catch up to your favorite celebrity or character. My son chose the tallest person he knew, National Basketball Association’s Yao Ming, and we put a life-sized poster of him on the wall of his bedroom. Over the years, he enjoyed determining, “Hey, Mom! I’m up to his waist!” or “Wow! I’m up to his elbows now!”

Save a little money together.

Kids can be pretty expensive so why not put aside a little green for their futures while also measuring their growth? This method can be accomplished in many different ways but one of the most visually rewarding MW WMQTP] WXYJ½RK E NEV [MXL UYEVXIVW

the "Children hahvae bit of unfrgiveabgleup." grwin

“

- Bjarne Reuter

Happy charting!

IT'S CURIOUS! Grow and shrink with Alice. Smile like the Cheshire Cat. Slide down the rabbit hole. It’s time to celebrate the 150th anniversary of Lewis Carroll’s beloved tale, Alice’s Adventures QV ?WVLMZTIVL 0MIL \W \PM =VQ^MZ[Q\a WN Texas Harry Ransom Center in the heart of Austin for an educational and entertaining Wonderland exhibit. Between now and July 6th, the Center unfolds a tale of Carroll and the real Alice who inspired his long-lasting story. View one of the few surviving original editions of Alice’s Adventures in Wonderland.

Follow the White Rabbit’s trail through the display or perhaps have a tea party with the Mad Hatter. The exhibit is free. www.hrc.utexas.edu

YOUR SOUL

ROWTH. IT COMES IN MANY FORMS. PHYSICAL, EMOTIONAL, INTELLECTUAL. FOR KIDS, IT’S ALL ABOUT BEING ABLE TO REACH THE BATHROOM FAUCET, RIDE THE BIG ROLLERCOASTER AT THE AMUSEMENT PARK OR JUST SIT IN THE FRONT SEAT OF THE CAR. Some children grow early while others don’t experience bodily and developmental changes until later in their little lives.The important thing for a child and his or her parent to understand is that, like life, growth is not about the destination but rather the journey. And, since you don’t want to miss even one mile marker along the way, there are lots of different methods you can use to track the trip.

popular. Most children think of their growth primarily in verticality so they appreciate using a chart that enables them to measure and record their HMWXERGI JVSQ XLI ¾SSV &YX FI WYVI XS hang it somewhere where it can stay, because you’ll likely be measuring your little people for well over a decade!

Plant a progressive garden.

Recognizing the passing years of a child’s life can be just as important as QIEWYVMRK LIV MRGLIW 4PERX E ¾S[IV SV ZIKIXEFPI KEVHIR SR LIV ½VWX FMVXLHE] Then each year add one new item to the mix. She will not only be able to see the individual plants grow year after year, she’ll also be able to see the entire project develop as a whole … just like she does. And when she’s old enough, be sure to include her in the garden’s maintenance. It’s a great project for a parent and child to share with each other.

However you chart the journey, just remember that everyone reaches the destination differently. Some drive through the night to get there first while others prefer to take the scenic route and make a few stops along the way. The important thing is that you celebrate every mile marker together.

And don’t forget to make predictions or “growth guesses” for the following year with a little prize for whoever comes the closest!

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

Wisdom Teeth (3rd Molars) Wisdom teeth are the last teeth to develop and appear in the mouth. They are called “wisdom teeth” because they usually appear during a person’s late teens or early twenties, which has been called the “age of wisdom.”

What is an Impacted Tooth? A tooth becomes impacted when there is a lack of space in the mouth and its growth and eruption is blocked by overlying gum, bone or the adjacent tooth. Nine out of ten people have at least one totally impacted wisdom tooth resulting from a lack of space in the mouth.

Impacted teeth can lead to such problems as pain, infection, crowding of teeth, tumor formation, or damage to adjacent teeth and bone. More fully developed wisdom teeth tend to cause these problems and require a more involved surgical procedure to remove them.

Even though impacted wisdom teeth can cause serious problems a recent study found that wisdom teeth that have erupted into the mouth in a normal upright position may be as prone to disease as those third molars that remain impacted. The researchers found that patients with erupted wisdom teeth may be at greater risk for disease, including periodontitis.

These chronic gum infections can cause bone loss around the wisdom teeth and adjacent teeth. Chronic gum infections can affect your general health.

When Should I Have My Wisdom Teeth Removed?

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

What Can I Expect During Surgery? Wisdom tooth surgery is one of the most common surgical procedures performed. Most people require wisdom tooth removal at some point in their life. Having the surgery as a teenager is generally easier, less risky, and the healing process is quicker and more reliable. Most wisdom tooth surgeries do not require hospital admission and can be performed in our ofice. Most people choose to do this under IV anesthesia.

Today, surgery can be performed in comfort and maximal safety using our modern surgical and anesthetic techniques.

Most young people can return to normal activities within a couple of days after surgery. We can discuss your options at the time of consultation.

What is an Oral and Maxillofacial Surgeon? Oral and maxillofacial surgery is the specialty of dentistry that includes the diagnosis, surgical and adjunctive treatment of diseases, injuries and defects involving both the functional and aesthetic aspects of the hard and soft tissues of the mouth and face region.

An oral and maxillofacial surgeon is a graduate of an accredited dental school who has completed an additional four or more years of training in an accredited, hospitalbased oral and maxillofacial surgery residency program.

Board certiication requires additional study and rigorous examination. Our surgeons at COMS are certiied by the American Board of Oral and Maxillofacial Surgery.

How Do I Schedule an Appointment? You may ask your general dentist for a referral or you may call us directly. Our phone number is (785) 628-1079. We are located at 2901 Canterbury, Hays, KS. You may get additional information from our website at canterburyoms.com.

We are the only full service oral surgery provider for western Kansas. We have been providing care to Western Kansans since 1968. From the beginning our simple philosophy has been to provide you with expert care in a safe and friendly environment. Today we still live by these words. inspirehealthmag.com #inspirehealthmag

INSPIRE HEALTH

15

y p p u P pet therapy

Bring home a

CHANGE YOUR LIFE

&] 1EV] 8YPP] [[[ XYPP]WXVEMRMRK GSQ

times I burst into tears of frustration.

To say that my animal trainer ego was bruised would be an understatement.

Bringing home a puppy and raising it by yourself, with a partner, with a friend, or with your family, can be an incredible experience that will encourage vast and varied growth. My best advice that I can give to those who already have a puppy or to those who are looking to add one to their household is to

RAISING BABIES IS A TRICKY ENDEAVOR. NO MATTER WHAT SPECIES OF BABY YOU ARE RAISING, BABIES HAVE THE ABILITY TO HUMBLE AND CHARM THEIR CARETAKERS IN THE MOST UNEXPECTED WAYS. I HAVE PERSONALLY BEEN CHARMED BY BABIES OF MANY DIFFERENT SPECIES: SEA LION PUPS, FLAMINGO CHICKS, DOLPHIN CALVES, KITTENS, KANGAROO JOEYS, HUMAN BABIES, AND OF COURSE, PUPPIES. At this moment in time, I have yet to raise a human child. I have, however, successfully raised a puppy! That furry little piranha-monster brought me to my kneesâ&#x20AC;&#x201D;I can't even tell you how many

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prepare to make this new baby a major priority and surrender to its needs. Will you be able to do everything you did before this new baby came into your lives? Nope, not in the exact same way you won't—and that's good! To have another living being completely rely upon you for it's survival is an important life experience.

Devoting time and energy to getting to know your new puppy is key: PIEVRMRK [LEX XLI] RIIH ½KYVMRK SYX their personalities and fun little quirks, understanding the adult you want to help them grow into, and adequately preparing them for the world. Building a healthy relationship with your new JEQMP] QIQFIV MR XLEX ½VWX ]IEV MW important to ensuring that you have a healthy relationship with this animal for the rest of your lives together.

Welcoming a new puppy into your family can be life-changing in the best way—as long as you are ready to accept it. Surrender to change and growth and you won't believe the things you'll learn.

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longevity

NEVER GROWING

By Rena Crappell IS IT POSSIBLE THAT AS WE GROW OLDER IN YEARS, WE HAVE THE ABILITY TO MAKE CHOICES THAT KEEP US YOUNGER IN MIND AND BODY? THE ANSWER IS A RESOUNDING “YES!” hoosing a brain-healthy lifestyle can slow down and even prevent many of the maladies that make us feel “old”.

The brain is amazing at any age. It’s an organ of change. Neuroscience shows that every time we learn something new the brain alters itself. In a sense, it never stops growing. If you learn even one new bit of information, tiny brain cells will make new connections. In the past it was believed

C

that we were born with a certain amount of neurological connections and that was our lot in life. However, the latest technology proves that changes occur in brain function. You can train your brain.

Scientists are researching how people can keep their brains sharp and prevent cognitive decline.The National Institutes of Health conducted a recent study which shows the benefits of mental training. 2,802 adults aged 65 and older who participated in sessions of mental training. The results: The training not only improved their cognitive functioning in daily activities in the months after the training, but continued to show long-lasting improvements when tested 5 years later. Amazing!

Brain training helps you feel more motivated and excited about the future.

It’s never too late to start.

Why not start training your brain today? How? One proven way is to learn a new language. According to Pub Med Central of Canada, research has shown that bilingual speakers have higher levels of cognitive control than comparable monolinguals, especially at older ages.

There are many helpful websites for learning a second language. For example, YouTube is helpful for learning ASL. Sign language is a great tool for brain stimulation because capturing visual details keeps the neurons firing. Why not get the whole family involved? It will make learning a new language easier if you have someone that shares your interest.

There are some very interesting websites designed to increase brain activity. Enhance your memory and focus at lumosity.com or fitbrains.com.

Don’t limit yourself. Mix it up and have fun!

idn’t know d u o y f i e b ould you “How old whow old you were?” e.

-Satchel Paig

Have you already started a brain training regimen? Share some of your ideas and experiences with us at editor@inspirehealthmag.com.

18 18

INSPIRE IN NSSP PIR IREE H HE HEALTH EA ALLTTH H

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recipe

n a e n a r r e t i Med

Pie

INGREDIENTS

Â&#x160; 4 medium potatoes, thinly sliced Â&#x160; 1- 10 oz container of baba ganoush Â&#x160; 1 cucumber, cut into 1" pieces Â&#x160; Âź cup parsely Â&#x160; Juice of half a lemon Â&#x160; 1 tablespoon oil of your choice Â&#x160; Salt and pepper

WHAT TO DO Preheat oven to 400 degrees. Slice potatoes in thin slices and toss with oil. Arrange on a parchment-covered cookie sheet (I needed to use two) and sprinkle with salt and pepper. Bake for about 30 minutes until the potatoes begin to crisp around the edges.

While the potatoes are baking, combine diced cucumbers, parsley, and lemon juice. Set aside.

Let potatoes cool and arrange on a plate or serving dish, stacking them on top of each other to form a circle.

Layer with baba ganoush and then cover with cucumber mixture.

Serve immediately with hot sauce, kalamata olives and any other spices you want to add. Â&#x201E; NOTE: Add more veggies! Peppers, tomatoes, olivesâ&#x20AC;Śanything goes here. You can also make this in a casserole dish for a different presentation. A little easier to spread the baba ganoush this way, too.

20

INSPIRE HEALTH

May Â&#x192; June 2015

2-;;1+) 5=:6)6- - jessicamurnane.com / instagram: @jessicamurnane

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BECAUSE I KNEWYOU, I HAVE CHANGED FOR GOOD

women who inspire

&] 4EXVMGME (ERÂSYW

TODAY, KELLY RICHARDSON IS LIVING A HEALTHIER LIFE IN BODY AND IN MIND. NOT A REMARKABLE FEAT FOR THOSE MAKING A MORE CONSCIOUS EFFORT TO LOSE WEIGHT, EXERCISE MORE AND ENJOY LIFE. FOR RICHARDSON HOWEVER,THE RENEWED SPIRIT AND SLIMMER,TRIMMER LOOK COMES WITH HEARTACHE.

R

ichardson’s husband died of diabetic complications shortly after the birth of their son, Kadam.

Over the years she began to heal from the heart-breaking loss of her husband, eventually remarrying and having a second son, Jake. While Kadam was cherished as a connection to her younger life, both he and Jake lived and played as brothers, thriving and achieving with special talents and skills.

When Kadam was 16 years old, he was the victim of a fatal accident. “I was a typical mom and career woman who never had time for herself,” the Louisiana native reflected. “The day I got the call about Kadam’s accident, my life changed.

You would tend to say that the death of a child changes your life for the worse. But to be honest, it changed my life differently, and some of that change was good.”

Acknowledging that the loss of a child is an experience that leaves a deep wound, she has found a way to deal with death and life.

“I basically could have given up when Kadam died,” she said. “I was not in good physical shape, weighing over 230 pounds. I never took the stairs at work because I couldn’t even walk up the steps. I was out of

breath and couldn’t do much.

“I made up my mind to change. I cut back on what I was eating,” she explained. “I came home every day from work; grabbed Kadam’s cell phone and walked as I listened to his playlists. That was my time to be with him and my time to exercise.”

Facing her grief, with the guidance of a counselor, she volunteered to help coach in a community-swimming program where Kadam was a champion swimmer. “It wasn't easy, physically or emotionally, but it turned out to be a wonderful experience,” she said, adding she felt closer to Kadam when she was at the pool.

Soon, she added swimming laps to her exercise program, helping her lose even more weight while following a low carb, no sugar diet.” In less than a year she lost 70-pounds and dropped down six pant sizes.

“Life has changed for me, forever,” she observed. “It is a different life, but I believe that Kadam gave up his life for me to see what I need to do, like giving back to the community.

Kadam’s life taught me that I am strong. Today, it is about losing weight, eating healthy and exercising, and it is also about being happy and moving on in the right direction.”

reer woman I was a typical mdomtimane dfoca r herself ” who never ha

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INSPIRE HEALTH

21

inspire

NATURAL BEAUTY IS MORE THAN

n i k Sdeep F] 1MGLIPPI *SYGLM )WRIEYPX

ENTREPRENEUR, SAFE COSMETICS EXPERT , MAKE-UP ARTIST AND AUTHOR BRITTA ARAGON KNOWS ABOUT TOXIN DAMAGES FIRST HAND. WHILE MOST 16-YEAR-OLDS WERE THINKING ABOUT “SWEET SIXTEEN” CELEBRATIONS AND PUTTING A DRIVER’S LICENSE IN THEIR WALLETS, SHE WAS DIAGNOSED WITH HODGKIN’S DISEASE. THE CANCEROUS ATTACK ON HER IMMUNE SYSTEM SET THE FOUNDATION FOR A PROFESSION FOCUSED ON HEALTH AND WELLNESS. NINE YEARS LATER, SHE CONFIRMED HER CAREER DECISION. CANCER WAS A TURNING POINT IN HER LIFE ONCE AGAIN, SPARKING A PASSION FOR EDUCATING PEOPLE ON LIGHTENING THEIR TOXIC LOAD BY USING NATURAL AND ORGANIC PRODUCTS FOR A HEALTHIER LIFE.

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INSPIRE HEALTH

May June 2015

ine years after my diagnosis and treatment my father was diagnosed with colon cancer,” Aragon shared. “It spread into his lungs and his liver and he had a secondary cancer, brain cancer, and it all came back in the bones. My father fought for eight years and throughout he had all these chemotherapies, radiation, surgeries, and medications. All that caused side effects.”

Using her experience as a make-up artist, she sought to relieve the damage from chemotherapy and medications to her father’s hair, skin and nails by using what she thought were the best available products for sensitive skin. When they burned and irritated his already fragile skin, she looked closely at the list of ingredients and was shocked. “Not only were there allergens and irritants in the product, but also it was full of carcinogens, hormone disruptors and other ingredients that had been linked to health issues,” she remembered. “First I wondered, why? Why were these ingredients in these products? Not only in the ones I was using for him, but also in the products my mother and I were using.Then there was anger. I became very protective. My father was my everything, my best friend. So I started researching and monitoring everything that came into our home. I bought natural, organic products from a health food store, but those weren’t effective on his sensitive, compromised skin. I was at a loss and there really wasn’t a lot of information out there. I was very frustrated with that.”

That experience inspired her to become an advocate for safe skincare.

She founded Cinco Vidas, a company devoted to raising awareness about toxins in personal care products, food, and the environment, for one reason only—to try to reduce risk of disease and help save lives. Her work, which ranges from speaking engagements and writing to a toxin-free line of skin care products, is dedicated to her father’s legacy. Translated as “Five Lives” in Spanish, honors her father who battled LMW [E] XLVSYKL ½ZI VISGGYVVIRGIW SJ

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the cancer.

“My father passed away August 7, 2007 and it was a pivotal moment in my life,” she says. “I thought, I have this gift now, the gift of experience that I had with the disease, with my father and caregiving for him, alongside my mother, and all this research and all these things I found out. If I had to go through this, I’m sure many people had to go through this also.” ,IV ½VWX TVSNIGX [EW GVIEXMRK XLI resource she wished her parents had when she had cancer and that she had looked for when caring for her father.

Her Cinco Vidas blog speaks to those suffering from the side effects of cancer treatment and from skin conditions like chronic dryness and eczema. It’s a site where people share stories of what did and didn’t work for them, and an expert resource highlighting safe, natural solutions while raising awareness of what using potentially harmful chemicals can do. The blogging led to the publication in 2011 of %VEKSR´W ½VWX FSSO When Cancer Hits.

A complete guide for those diagnosed with cancer, When Cancer Hits bridges the gap between the HSGXSV´W SJ½GI ERH IZIV]HE] PMZMRK ±8LI ½VWX X[S GLETXIVW EVI EFSYX EPP the chemicals that are around you, understanding how the skin absorbs what we put on it, really talking about what your routine is and how you look at what your chemical count is. We talk about how to lighten your toxic load by natural and organic means, by avoiding certain ingredients. We talk about emotional coping and how to detox emotionally. Then I go into each body part, suggesting some natural solutions while going through chemo and radiation. Some chapters are about nutrition and one of the chapters is about complementary therapies like reiki, massage and pet therapy. What you can do to detox the body whether you’re going through cancer treatment or not.

Several years ago, Aragon founded CV Skinlabs™, an innovative line of natural skin care products especially for those with sensitive skin, chemical

LIVE A HEALTHY, TOXINFREE LIFE BRITTA ARAGON NOT ONLY TEACHES ABOUT LIVING A HEALTHIER LIFE, SHE LIVES IT TOO! HERE ARE SOME OF HER TOP TIPS: Eat Real Food. Let go of packaged, processed food and go back to basics!

See how it changes your attitude, skin conditions, sleep, mental state and energy levels. Eat organic and free range to limit exposure to pesticides, antibiotics and cortisol. } Get Rid of Sugar. Sugar is nothing more than a legal drug and it is so disruptive – at a cellular level and at a mental level.

It breaks down your immune system. } 5HPRYH ,Q½DPPDWRU\ )RRGV These include sugar, gluten, soy, caffeine and alcohol. } Sleep! A good night’s sleep changes so much. Create a sleep time that works for your, removing electronics an hour or two before bed, dimming the lights, having decaffeinated tea, taking a bath, or reading.

Make sure you’re getting 7 to 8 hours of quality sleep. } Have Fun! Is there joy in your day?

Your bank account, what you have, or your PIZIP SJ EGLMIZIQIRX HSIW RSX HI½RI WYGcess. If you’re not having fun doing it, why do it? That’s a hallmark of health. } Relationships. ,S[ JYP½PPMRK EVI ]SYV relationships? Is it give and take? Are you getting your needs met or are you just around people who bring you down and don’t support you? } Reduce Your Toxic Load. Do it for everything your bring into your home. Your cleaning products, personal care products, and make-up. } Self-Care. Are you taking enough time to take care of yourself? Are you taking IRSYKL XMQI XS KMZI XS ]SYVWIPJ ½VWX# 4YX XLI S\]KIR QEWO SR ]SYVWIPJ ½VWX 8LIR there’ll be time and energy to help others. }

inspirehealthmag.com #inspirehealthmag

INSPIRE HEALTH

23

inspire sensitivities and other skin conditions.

Aragon pulled together a team of leading dermatologists, toxicologists, chemists and product developers, to create a product free of any ingredient that is even minutely linked to cancer, hormone disruption or other LIEPXL MWWYIW ,IV XIEQ WTIGM½GEPP] researched ingredients that were TVSZIR XS GEPQ HS[R MR¾EQQEXMSR “Anything natural that had any kind of data or studies that had been done I wanted to know about them,” she said. “My concern was, of course, the products had to be natural and organic but I needed them to work.”

Three ingredients: turmeric, reishi mushroom and Alpha Bisabolol were chosen for their outstanding ERXM MR¾EQQEXSV] ERXM S\MHERX ERH ERXM LMWXEQMRI FIRI½XW 8SKIXLIV XLI] create the Tri-Rescue complex™ which is in every formula for CV Skinlabs™.

Twenty-four years in remission, Aragon is living a healthy, happy life.

Passionate about what she does, she “walks the talk” in everything she does and uses; from her personal care products to what she eats. “I love how I feel,” she enthused. “It’s very important for me to manage my energy and my output because when I’m so passionate about things, I can forget about self-care and that’s what my book is all about. I have to really ground myself and center myself.

Aragon’s energy, her inner and outer beauty, and most importantly her down-to-earth outreach continues to inspire. And she gives no indication that she will be slowing down any time soon. Dedicated to healthy, non-toxic living and safe self-care her horizons include another book, global speaking engagement, awareness workshops while adding appropriate products to her skin care line. “It’s about the vision. The vision is way bigger than me. When you see what you’re doing is really helping people and creating awareness, it’s really a service, getting the word out and educating as many

Britta with her father.

I believe that the breakdown of the body really starts in the mind. It starts the moment I’m not present. It starts the moment that I let things slide. It starts the moment I don’t honor my boundaries. people as possible.”

Through it all, she never forgets the man who inspired it all. “I feel closer to my father now than I did when he was alive. I’ve grown up; I had a lot of challenges that have come up. I’ve had the opportunity to look at myself, and as I’ve grown the business, I’ve grown but instead of having someone to have conversations with, which I still do, I now have him in my heart and I

feel him in my meditations. I feel him in the guidance I get. He’s been a big, big business partner! All the decisions that have been made have been very much done with my dad.

I connect with whatever I feel, that inner knowing, that feeling when I don’t know where to go, I turn to him, I talk and I feel guided in some way.”

AW] KIV ÅVL UWZM QVNWZUI\QWV IJW]\ +> ;SQVTIJ[ I\ ___ K^[SQVTIJ[ KWU *ZQ\\I )ZIOWV¼[ JTWO +QVKW >QLI[ KIV JM ZMIL I\ ___ KQVKW^QLI[ KWU When Cancer Hits can be found at inspirehealthmag.com/shop and at www.ccskinlabs.com.

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INSPIRE HEALTH

May June 2015

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weight loss

h t u r T e h T

BEHIND LONG-TERM WEIGHT-LOSS

By Tamara Charbonnet, CPT, MLA AS A PERSONAL TRAINER I HEAR: “HOW CAN I GET RID OF BELLY FAT, HOW CAN I GET RID OF CELLULITE, FLABBY ARMS, REDUCE FAT AROUND THE HIP AREA…” SO WHAT IS THE REAL ANSWER?

T

he truth is there is NO IEW] ±½\² XS [IMKLX loss, no supercharged exercise program for WTIGM½G WIGXMSRW SJ XLI body, no magic pill nor diet plan that reduces fat and leads to optimum health. Only with proper knowhow, patience, determination, and VIEPMWXMG KSEPW [MPP ]SYV ½XRIWW KSEPW be achieved. For example, knowing and applying the 80/20 rule can set you up for long term weight-loss: 80% of successful weight-loss is due to decreased calorie consumption and 20% is exercise/movement. (Energy in < energy out). Here are 4 steps to help you apply the 80/20 rule successfully.

Cr 1. Create a personal weight-loss goal.

Count the amount of calories C you normally consume in a day and

26

INSPIRE HEALTH

May June 2015

decrease that amount by 500. For example: if you consume 2,500 calories in one day, decrease that number to 2,000. Following this method should help you lose one to two pounds in 7 days. Another way to eliminate calories is to burn them through exercise. However, everyone burns calories at different rates so be careful! It is easy to underestimate your calorie burn. ;MXL EHZERGMRK ½XRIWW XIGLRSPSK] now there are devices/armbands that will calibrate exactly how many calories an individual burns.

Ha patience.

2. Have F Following the 80/20 rule, generally you can expect to lose 2-3 pounds per week. Under normal circumstances, more than 2-3 pounds of weight-loss per week is considered by the National Academy of Sports

Medicine to be unhealthy. &U &UHDWH D GDLO\ IRRG GLDU\ D Document the foods you eat and the calories you consume. Write down how you “feel” after certain meals. Record your energy level throughout your day. Being patient and documenting food consumption and personal energy levels will allow JSV VI¾IGXMSR -X MW MQTSVXERX XS IRNS] food, but also important that the food you consume fuels your body.

0R 0RYH \RXU ERG\ P Perform 30 minutes to an hour of exercise 5 days a week. No excuses ½RH E XVIEHQMPP XEOI E [EPO VYR SYXWMHI SV IRNS] ]SYV JEZSVMXI ½XRIWW GPEWW just KEEP MOVING! Remember, to EGGSQTPMWL QYWGPI XSRI ]SY QYWX ½VWX reach your optimal weight-loss goal. To lose weight, you must burn more calories than you consume!

Life is all about choices and challenges! Make the choice to eat less and take the challenge to move more.

Enjoy the results!

recipe

CHOC COFFEE CRUNCH ICE CREAM DreamsPrep Time: 15 min Cook Time: 4 hr Total Time: 4 hr 15 min Serves: 6 INGREDIENTS y4 bananas y1 cup of brewed coffee, (you can use instant if you like) y ½ cup cacao butter y ½ cup cacao powder y 2-3 tbs maple or coconut sugar y ½ cup roasted peanuts, crushed y Popsicle tray and sticks y Cake cooling tray y Blender/processor INSTRUCTIONS1 1. Place coffee and bananas in a blender or processor, pulse until smooth 2. Pour into popsicle tray and freeze for at least 4 hours 3. Heat a non-stick pan on low, place cacao butter and maple/ sugar in it 4. When cacao butter is melted, turn off heat and add cacao powder, stirring until smooth, pour into a tall glass or jar wide enough for the ice GVIEQ XS ½X 5. Place peanuts on a plate 6. Remove ice cream from tray, dip ice cream into chocolate and wait for 10-15 seconds, then dip into peanuts

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INSPIRE HEALTH

March April 2015

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Comprehensive Breast Care Close to Home ǀĞƌLJ ďƌĞĂƐƚ ƉĂƟĞŶƚ ŝƐ ĚŝīĞƌĞŶƚ ĂŶĚ ƌĞƋƵŝƌĞƐ Ă ƉĞƌƐŽŶĂůŝnjĞĚ ĂƉƉƌŽĂĐŚ͘ dŚĞ ďƌĞĂƐƚ ĐĂƌĞ ƚĞĂŵ Ăƚ ĞŶƚƌĂů <ĂŶƐĂƐ ƌĞĂƐƚ Θ ^ƵƌŐĞƌLJ ůŝŶŝĐ ǁŝůů ĚĞǀĞůŽƉ Ă ƉůĂŶ ƚĂŝůŽƌĞĚ ƚŽ ŵĞĞƚ ƚŚĞ ƉĂƟĞŶƚ͛Ɛ ŶĞĞĚƐ͕ ƵƐŝŶŐ ƚŚĞ ůĂƚĞƐƚ ƐĐƌĞĞŶŝŶŐ ĂŶĚ ĚŝĂŐŶŽƐƟĐ ƚŽŽůƐ ĂǀĂŝůĂďůĞ ĨŽƌ LJŽƵƌ ƚƌĞĂƚŵĞŶƚ͘

MELANIE LIONELLO Nutritionist from Melbourne, Australia Instagram: @naturally_nutritious Web: www.melanielionello.com Twitter: @nat_nutritious

7. Place in freezer straight away on a cake cooling rack 8. Repeat until all ice creams EVI GLSGSPEXM½IH ERH TIERYXIH 9. Devour!

Notes: If you can’t be bothered making your own chocolate, simply melt down some of your favourite chocolate and use that instead!

ƌ͘ ŶĂ ZĞĮŶĞƫ ŝƐ Ă ďŽĂƌĚ ĐĞƌƟĮĞĚ ŐĞŶĞƌĂů ƐƵƌŐĞŽŶ ǁŚŽ ŚĂƐ ĐŽŵƉůĞƚĞĚ Ă ĨĞůůŽǁƐŚŝƉ ŝŶ ďƌĞĂƐƚ ĐĂƌĞ͘ ^ŚĞ ƵŶĚĞƌƐƚĂŶĚƐ ƚŚĞ ĞŵŽƟŽŶĂů ĂŶĚ ĐůŝŶŝĐĂů ƐŝĚĞ ŽĨ ďƌĞĂƐƚ ĐĂƌĞ ĂŶĚ ǁŽƌŬƐ ĐůŽƐĞůLJ ǁŝƚŚ ŚĞƌ ƉĂƟĞŶƚƐ ŽŶ ĚĞǀĞůŽƉŝŶŐ Ă ĐŽŵƉƌĞŚĞŶƐŝǀĞ ĂŶĚ ŝŶĚŝǀŝĚƵĂůŝnjĞĚ ĐĂƌĞ ƉůĂŶ͘ ^ŚĂǁŶĂ <ůŝŵĂ ŝƐ ƚŚĞ ƌĞĂƐƚ WƌŽŐƌĂŵ EĂǀŝŐĂƚŽƌ͘ ,Ğƌ ƌŽůĞ ŝƐ ƚŽ ĂƐƐŝƐƚ ŝŶ ĐŽŽƌĚŝŶĂƟŶŐ ĐĂƌĞ ƚŚƌŽƵŐŚŽƵƚ ƚŚĞ ŝůůŶĞƐƐ ĂŶĚ ƌĞĐŽǀĞƌLJ ƉƌŽĐĞƐƐ ďLJ ĨŽĐƵƐŝŶŐ ŽŶ ĞĚƵĐĂƟŶŐ ƉĂƟĞŶƚƐ ƚŽ ďĞĐŽŵĞ ŬŶŽǁůĞĚŐĞĂďůĞ ƉĂƌƟĐŝƉĂŶƚƐ ŝŶ ƚŚĞŝƌ ŽǁŶ ĐĂƌĞ͘

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3520 Lakin Suite #107, Great Bend, KS 67530 620-792-1227 ĞŶƚƵƌĂ ,ĞĂůƚŚ ĚŽĞƐ ŶŽƚ ĚŝƐĐƌŝŵŝŶĂƚĞ ĂŐĂŝŶƐƚ ĂŶLJ ƉĞƌƐŽŶ ŽŶ ƚŚĞ ďĂƐŝƐ ŽĨ ƌĂĐĞ͕ ĐŽůŽƌ͕ ŶĂƟŽŶĂů ŽƌŝŐŝŶ͕ ĚŝƐĂďŝůŝƚLJ͕ ĂŐĞ͕ ƐĞdž͕ ƌĞůŝŐŝŽŶ͕ ĐƌĞĞĚ͕ ĂŶĐĞƐƚƌLJ͕ ƐĞdžƵĂů ŽƌŝĞŶƚĂƟŽŶ͕ ĂŶĚ ŵĂƌŝƚĂů ƐƚĂƚƵƐ ŝŶ ĂĚŵŝƐƐŝŽŶ͕ ƚƌĞĂƚŵĞŶƚ͕ Žƌ ƉĂƌƟĐŝƉĂƟŽŶ ŝŶ ŝƚƐ ƉƌŽŐƌĂŵƐ͕ ƐĞƌǀŝĐĞƐ ĂŶĚ ĂĐƟǀŝƟĞƐ͕ Žƌ ŝŶ ĞŵƉůŽLJŵĞŶƚ͘ &Žƌ ĨƵƌƚŚĞƌ ŝŶĨŽƌŵĂƟŽŶ ĂďŽƵƚ ƚŚŝƐ ƉŽůŝĐLJ ĐŽŶƚĂĐƚ ĞŶƚƵƌĂ ,ĞĂůƚŚ͛Ɛ KĸĐĞ ŽĨ ƚŚĞ 'ĞŶĞƌĂů ŽƵŶƐĞů inspirehealthmag.com #inspirehealthmag Ăƚ ;ϯϬϯͿ ϴϬϰͲϴϭϲϲ͘ ŽƉLJƌŝŐŚƚ Ξ ĞŶƚƵƌĂ ,ĞĂůƚŚ ϮϬϭϰ INSPIRE HEALTH

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e c n e t s i s r e P s Off y a P

by Veronica Coons vcoons@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com eadlines about dramatic weight loss or overcoming unimaginable odds often grab the public’s attention.

Meanwhile, persistence, that quality that motivates a person to continue to do tough things day in and day out even when they don’t really want to, fades into the background, barely noticed.

But over time, persistence pays off. That’s what Julie Spray, Great Bend, is inding. After the birth of her irst child, this mother of three made a decision to make itness and education priorities in her life, and the results are beginning to blossom.

Commitment versus time On a recent April evening, Julie and her twins Maddox and Mersadie were in the kitchen baking treats for the Holy Family Fun Night. The smell of brownies baking illed the air. Still, the twins were eager to inish up and play a quick game of basketball, despite the April winds.

Stefan, her oldest, wanted to spend a few more minutes playing on the computer before his teammates arrived to take him to basketball practice. Other days, she takes Mersadie to dance classes and Maddox to basketball practice. These are all part of the normal after-school routine at the Spray home.

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Evenings don’t usually offer much more free time as Julie is also an active volunteer, serving on several community boards and at her church. So evening meetings are a common occurrence, too.

Add to this the college classes Julie began taking recently in order to complete her degree, and it’s no wonder it can be stressful at times getting supper on the table, let alone keeping schedules straight.

She credits her commitment to itness for giving her the strength and self-conidence necessary to maintain her can-do attitude.

Success breeds success Prior to starting their family, Julie and her husband, Chris, both devoted many hours to their careers. She managed the local Applebees for six years, which regularly entailed working 70-hour weeks. Starting a family changed her life signiicantly. When she learned she was pregnant with Stefan, they agreed she would stay home with the children. This was especially important to them because Chris often traveled in his position as executive vice-president with

Venture Corporation.

This was uncharted territory for Julie, however,r, as her own mother worked outside the home. As a highly drivenn person, she had to adjust her personal expectations,s, irst with Stefan, and then two-and-a-half years laterr with twins Mersadie and rly Maddox. She decided early tress on that she would keep stress at bay by making itness a cise priority. Meeting her exercise goals helps her to realize she can meet all her other goals, too.

Going beyond Shortly after giving birth to Stefan, Julie enrolled in a step-aerobics class taught by her sister-in-law Kelly at the local itness center, Club 1 Fitness. As she progressed through the classes, surrounded by the mirrors, she began to notice changes in the way she looked.

“I began to see the th dei d inition iti I was as getting i iin my arms dduring i the h workout,” she said. “It was exciting to see the results, and I began to wonder just how far I could go.”

So when the twins were almost two, Julie switched from the step-aerobics classes to working with a personal trainer, and hasn’t looked back.

Hard-as-nails workout After dropping the kids off at school on a blustery Thursday morning, Julie headed straight over to Club 1 Fitness. By 8 a.m., she was already into her twice-weekly training session with personal trainer David Tudor. They have a love-hate relationship, he says. She loves the workout, but he drives her to her limits. Yet, she keeps coming back for more.

“She actually works harder for me than many of my clients that are men,” Tudor said. She’s been working with him for the past year. Some days, they do straight cardio, others it’s a combination of cardio and muscle building. They may meet at the gym, but sometimes it’s the park. Julie says she gets bored easily, so they switch up workouts often. This also helps to ensure that no one group of muscles gets left out.

Her workout this day consists of “hangling”, lipping tractor tires, a rope circuit, and pushing a small weighted tire acro across the long side of the indoor tennis cou court for a cardio element. She inishes off wit with an abdominal workout – far beyond the typical crunch. She does 30-second pplanks and pikes.

She ends her workout with her shoulders and abs on ire.

The goal is to increase strength, build muscle and burn fat.

inspirehealthmag.com #inspirehealthmag May ■ June 2015

INSPIRE HEALTH

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Meeting my goals helps me keep a good attitude when I’m struggling with the things all mothers face.

There is no apology needed for accepting a hand from her trainer as she works past her comfort zone; she’s earned it. And the deinition of emerging biceps and triceps is not lost on the casual observer. She is a picture of femininity and strength.

Smart moves Right after high school, Julie earned an associate’s degree in early childhood education and spent nearly 10 years working at Sunlower Diversiied Services before she took over management at

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May June 2015 INSPIRE HEALTH May ■ June 2015

Applebees. Recently she made the decision to go back to school and complete her bachelor’s degree with an eye towards becoming a physical education teacher. Julie is currently taking classes at Barton Community College and online classes with Kansas State University. She is excited about the progress she’s making with her education, progress that is not lost on her family.

Stefan recognizes her efforts, she said.

Sometimes he struggles with school.

When he sees her studying, it helps him realize he needs to study as well.

Dedication and hard work are worth the effort. The same is true with her workouts. It helps him to realize that he also needs to take care of himself physically because he sees her taking caree of herself, too.

Not only is she reaping the beneits of meeting her goals, she’s setting an example for her kids, and they in turn are beneitting. For Julie, that’s the big payoff.

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Impact that matters.

What kind of an impact can a hospital make on a community?

$1,383,194

of community benefit dollars from Clara Barton, going directly to area residents for subsidized or free healthcare, financial assistance, health improvement services and educa on

as a not-for-profit, private hospital, we serve everyone, regardless of their ability to pay The Hospital’s not-for-profit status means that any revenue for services, over expense, is directly invested back into the Hospital and Clinics. The Hospital’s private status means that the community and county do not support the Hospital through tax revenues.

countless volunteer hours by providers and staff, serving our community Our employees act on boards and community improvement panels; they are volunteer instructors, coaches, and Sunday school teachers. They give back in too many ways to count! x x x x

vaccines for children (VFC) program free school physicals reduced cost lab fair tests doctors who make house calls to local nursing homes

x x x x

6th grade health fair and public health seminars high school job shadowing medical/PA student/clinical rota on site scholarships awarded annually

You inspire health. You inspire us.

Every year, you, and donors like you, help the hospital provide these services, by dona ng to Clara Barton Hospital Founda on. You fund this impact with new equipment, facili es, programs, and growth.

Call (620) 653-5012 to find out how you can support the Foundation.

www.clarabartonhospital.com Clara Barton Hospital

Clara Barton Medical Clinic and Specialty Outreach Clinic

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351 W 10th, Hoisington, KS 67544

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(620) 292-6060