Inspire Health May - June 2017 by Great Bend Tribune

INSPIRE GREAT BEND

May/June 2017

Real Inspiration for Women

y g o l o x e fl e R for Body Balance and Circulation

Your Anxiety

Typical or Troublesome?

Gaining a sense of balance

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INSPIRE HEALTH

contents M AY / J U N E  2 0 1 7

14 EAT FRESH

SIMPLE

FLESHY FRUIT

5 NATURAL BEAUTY

13 RECIPE

7 HEALTH

15 DISCOVER

8 SUPER FOOD

16 WELLNESS

10 EXERCISE

17 MIGHTY KIDS

12 HEALTHY BODY

19 HEALTHY MIND

Witch Hazel A Low-Cost Beauty Essential Pain Management with a Pulse Elderberries Get Well Now

Sculpt, Balance, & Burn with BOSU Healthy Harmony

INSPIRE HEALTH

May § June 2017

Harissa Roasted Cabbage Wedges All-Natural Alternatives to Butter Reflexology for Body, Balance and Circulation Hear, Hear! Tips for Keeping Kids’ Ears Healthy Your Anxiety Typical or Troublesome?

ON OUR COVER

GAINING A SENSE OF BALANCE

natural beauty

itch Hazel

A LOW-COST BEAUTY ESSENTIAL

By Whitney Alexandra

s women, our beauty and skincare regimens are extremely important in our everyday lives. We obsess over finding what works best for us without spending an arm and a leg, plus it is crucial to find products that aren’t filled with harsh, damaging chemicals. Witch hazel is a natural and inexpensive product, making it an ideal staple that can meet many of your daily needs. Witch hazel may sound a bit strange, but it’s actually an extract derived from the bark and leaves of a plant called Hamamelis Virginiana. It is most known for cleansing the skin and removing excess oils without drying, but that’s not all! Here are some other ways you can introduce witch hazel into your beauty routine.

REDUCE STRETCH MARKS Although it’s tough to get rid of stretch marks, witch hazel helps tighten loose skin and fades the discolored appearance. Simply apply to the affected area and dry.

SHRINK VARICOSE VEINS Varicose veins are also tough to hide. Not only can witch hazel help to fade these unwanted veins, but it can also help to reduce discomfort caused by them. Apply to a washcloth and lay over affected areas for treatment.

GET RID OF DANDRUFF Let’s face it, having a dry, flaky scalp is not ideal for anyone, but it can be a pain to treat. Simply massage witch hazel into your scalp and rinse before your shampoo and conditioning treatment. Do this a couple of days a week.

REMOVE MAKEUP Tired of buying towelettes

that leave makeup behind? Witch hazel is an effortless way to remove your makeup. Mix two tablespoons of each -- witch hazel, natural oil and water -apply to a cotton ball and use to remove makeup. Witch hazel is a great alternative to some of your important beauty products, so be sure to stock up on this little miracle worker.You’ll be thanking yourself later.

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REDUCE WRINKLES Witch hazel is great for wrinkle-prone skin. Take a cotton pad, soak it in witch hazel and place on the area for one minute. Then, let it dry and repeat.

It is most r known fo cleansing nd the skin a excess removing ut oils witho ut drying, b all! that’s not

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editor’s letter

Balance

The Importance of Self-Care

When my brain crashed from the long hours of studying in grad school, I refused to take breaks or exercise. In my mind, I needed to get a certain amount of work done to indulge in what I saw as nonessential activities. It took me years to learn the delicate balance between mind and body or to see self-care as a necessity. Like the old adage says, “Rome wasn’t built in a day.” This is the attitude we should keep in mind when we try to better ourselves. Many of us have learned stressful coping mechanism from our parents and peers, but we can’t blame them forever. At some point, we have to take responsibility for the choices we make. By changing our daily wellness habits and prioritizing ourselves, we build an unshakable bedrock on which to stand. In time, we reduce our stress, physical discomfort, and emotional drainage. We offer ourselves as healthy examples to those we love. We create the reality we want to live in and share our secret with others. As the revolutionary Gandhi once said, “Be the change you wish to see in the world,” — I couldn’t agree more. Take care, Liz McGehee 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.

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

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Staff

Executive Publishers HAL G. FOX & SUZANNE POLK FOX Section Editors Cover PATRICIA DANFLOUS Health & Fitness TAMI CHARBONNET Fashion & Beauty WHITNEY ALEXANDRA Kids & Family MICHELE ROBERT POCHE Destinations SUZANNE POLK FOX Editor LIZ MCGEHEE Creative Team Art Director TRA PHAM Creative Director JENNIFER CABALLERO Graphic Design DIANNE WALLER Web/Digital NEAL BOYD Photography RICHARD VALLON Print Production DEBBIE WELDON Sales National Sales VIVIAN DUGAS National Sales MICHELLE DUNN National Sales PAM ROGERS National Sales MELISSA FOSTER

© 2017 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com) The information contained in Inspire Health is intended for 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. IH29-6

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A magazine attracting the readership that targets women between the ages of 20 to 90+. They juggle demands of career and family, are concerned about the environment, interested in their health and are intelligent shoppers. Advertisers who would like more information on how to target these key decision-makers should call Tammy Mason, Sales or Diane Lacy-Trostle, Retail Account Executive & Glossy & Special Projects Coordinator 620-792-1211 • 800-950-8742

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PAIN MANAGEMENT WITH A PULSE

TENS PROVIDES A DRUG-FREE OPTION By Liz Genest Smith

f you deal with a chronic condition, have ever been injured, or are simply over 40, you know how important it is to have effective pain management strategies. Some people rely solely on medication, some are disciplined enough to rely on meditation, but if you’re looking for something in between, you may want to consider a TENS machine. The technical name for this technology is transcutaneous electrical nerve stimulation (TENS), and it’s delivered via a portable, battery-operated device that is worn on the body. A small box is attached by wires to stickers that, when placed on the skin, send out small electrical pulses that can help ease certain types of nerve and muscle pain. How does it work? At a high pulse rate, electrical impulses generated by the machine are thought to disrupt pain messages and keep them from reaching the brain. At a lower pulse rate, it’s said to stimulate the production of endorphins, the body’s pain-easing chemicals, producing an effect similar to drug therapy. WHO USES IT? THE TENS MACHINE IS COMMONLY USED BY PEOPLE SUFFERING FROM:  acute and chronic pain  post-operative incisions and postsurgical pain  labor and delivery  migraine and tension headaches  acute pain from sports and other injuries  arthritis  chronic pain from tendonitis and bursitis  cancer pain

A small box is attached by wires to stickers that, when placed on the skin, send out small electrical pulses that can help ease certain types of nerve and muscle pain. IT IS NOT RECOMMENDED FOR:  undiagnosed pain  pregnant women (unless a doctor advises, or the woman is in labor)  those with pacemakers, epilepsy or certain types of heart disease  wound healing

There are multiple companies manufacturing TENS units, and prices range from as low as $30 up to $500 or higher. If you are confused or overwhelmed by the selection, it’s a good idea to read reviews or seek out comparisons.The Good Body’s website -- which reviews health products, gadgets and technology -- recently put out a helpful list of TENS devices at various price points, along with features and ratings. It can be found at: www.thegoodbody.com/what-is-thebest-tens-unit. While scientific research on its effectiveness is inconclusive, many people swear by the TENS machine, which is reportedly well-tolerated and mostly without side effects. Results vary, of course, but for those in pain, it’s a chemical-free option that’s worth exploring.

super food

s e i r r e b r e d l E GET WELL NOW By Leah Porche, RDN, LDN Elderberries are a prolific species of plant that can be found all across the Northern Hemisphere. Along with their broad geographical reach, they also have deep roots in European and Native American Folklore. Elderberries belong to the honeysuckle family and have long been used as a food and medicinal source. When ripe, the elderberry plants’ white flowers manifest as tiny, black, bead-like berries, making it the ideal, ornamental plant. From the berries to the flowers and leaves, many parts of the elderberry plant can be consumed; however, the berries should be ripe and cooked to avoid the toxic effects of some compounds. Today, common preparations of elderberry include an extract or syrup that can be taken by the spoonful or used in food preparation. While the sweet flavor may be enough on its own, there are other benefits that encourage elderberry intake as a daily practice. Throughout history, elderberry has been touted as the cureall, from skin issues to influenza (flu). Many of these claims have been verified with anecdotal evidence, some of which has been substantiated by science. The elderberry’s amazing effect on the immune system is contributed to extremely high levels of vitamin C, which is 87% of the daily value. While there will always be a need to continue research, the plants’ long history of protective effects should be enough to encourage regular usage, especially during allergy, cold and flu seasons.

GET WELL NOW JUICE RECIPE 1-cup kale 1 peeled orange 4-5 strawberries 1 chunk ginger 1 red bell pepper 1 tsp elderberry syrup ½ cup coconut water

Directions: Add fruits and veggies to juicer. Add syrup and coconut water directly to your glass of juice.

Throughout his tory, elderberry has been touted as the cure-all, from skin issues to influ enza.

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INSPIRE HEALTH

exercise

SCULPT, BALANCE & BURN WITH BOSU

2. BOSU POWER LUNGE  With eyes forward, place one foot in front onto the center of the BOSU.  With feet shoulder width apart, the front foot should be forward enough that the knee does not extend over the ankle as you lunge downward.  Bend the front leg and bring the hips towards the ground. Do not lean forward.  Your back leg on the floor should bend slightly until the knee almost touches the floor. By: Tami Charbonnet | Model: Amber Berry | Photographer: Richard Vallon  As you bend your front knee, your thigh and lower leg of the back leg he BOSU® Pro Balance Trainer is a rather peculiar looking tool, should form a right angle. but its seemingly odd design delivers fantastic results, using only  If this is too difficult, bend the knees your body weight and the ability to fight the natural force of gravity. slightly until you are strong enough to Many trainers use it to create full-body workouts that: go deeper into the lunge. 1 are safe and gentle, yet challenging  Do not let the front knee extend 2 carve the core and strengthen the lower body over your ankle and foot and be sure 3 help tone and sculpt every major muscle group to keep your back and neck straight.  Before you exhale, pause briefly. Forcing you to tap into the deep muscle of the core, the BOSU is similar to  Slowly lift the body by straightening a stability ball, but designed with a flat bottom. The inflated “bubble” side of the the front leg. BOSU allows you to sit, stand, lie, kneel, or even jump. With the platform side up,  Complete a full set with one leg and you can do push-ups, planks or stand on it for an advanced balance workout. switch legs when the set is completed. Any exercise done on the ground can also be performed on the BOSU. You can also add a weight in each The BOSU is challenging and fun for every level of fitness. These beginner BOSU hand for an added resistance. exercises will allow you to reap the benefits from this brilliantly designed tool.

INSPIRE HEALTH

March § April 2016

1. BOSU SQUAT:  Stand on the side of the BOSU.  Step the left foot on top toward the center of the “bubble.”  If your balance is compromised, be sure to stand next to a wall for stability. Reach the arms out straight at shoulder height and parallel to the floor.  With toes pointed forward, gently bend the knees and drop the backside into a squat.  Brace the core tightly as you squat and then release to standing.  Try to complete 3 sets of 15 slow and steady repetitions.

3. BOSU DOME PLANK  Place your forearms on the very top of the dome or bubble. Brace the core tightly.  Lengthen both legs so the body is in the plank position.  Hold this position: Make sure to keep your core drawn in and your glutes contracted. Your back must not arch.  Bring the knees to the floor for an easier option.

4 4. BOSU FLAT PLANK  With your hands holding onto the sides of the BOSU, dome sidedown, brace the core and get into full plank position. Option: Lower down into a push-up position, hovering your chest off the BOSU.  Keep your abs tight and core engaged, press back up to your plank position.  You can make easier by performing these on your knees.

5. BOSU MODIFIED SIDE PLANK  Rest the right forearm on top of the dome.  Bend the right knee and lengthen the left leg into a side-plank position.  Keep your shoulders over your elbows. Your body should be in a straight line from the head to the heels.  Tighten the abdominal muscles and pull in toward your spine, and squeeze your gluteal. Hold for 30 seconds to one minute.

healthy body

Healthy Harmony

To achieve mind-body-soul balance, nurture your physical, mental, emotional and spiritual needs in the following ways:

3. GET ENOUGH SLEEP EACH NIGHT. I don’t need to sight the countless studies documenting the detrimental effects of sleep deprivation. You can feel the difference between a good night’s rest and a night of tossing and turning. Sleeping the right amount helps us stay motivated, energized and keeps our moods balanced. If you have trouble sleeping, try stress relievers such as meditation or exercise.

1. MAINTAIN A GRATEFUL ATTITUDE. Creating and sustaining a positive, appreciative attitude will make or break your day. When you wake up in the morning, before your feet even hit the floor, try to think of 3 things you’re thankful for and really mean it. Over time, having a grateful attitude will improve your life in visible ways.

4. ENGAGE IN AT LEAST 20 MINUTES OF MODERATE EXERCISE DAILY. Humans were meant to exercise, pure and simple. Some of us have our physical limits, but there’s no reason why you can’t perform 20 minutes of exercise each day. If you find yourself resistant to the gym, look for a group activity or something you genuinely enjoy so that you

By Liz McGehee

2. FUEL YOUR PASSIONS. Each of us has something we love to talk about or engage in. When you participate in these activities, you feel more emotionally fulfilled and nurture your spirit. From writers to racecar enthusiasts, many people have built fulfilling careers out of their passions simply by pursuing them with all their heart.

will stay accountable and engaged. Working out doesn’t have to feel like work! Find what you love and make it a family affair. 5. ADD MORE PLANTBASED FOOD TO YOUR DIET. The caveman diet makes a lot of sense, doesn’t it? Humans were never supposed to eat processed or refined foods, but sometimes we’re just too busy to hand-prepare every single meal. An easy way to get back to basics, and improve your mental and physical health, is by subbing that cheeseburger for a salad at the drive-thru or grabbing a green, to-go smoothie. Life is made up of small choices. Start small and see where it leads.

The USDA’s Supertracker website (www.supertracker. usda.gov) allows you to create personalized nutrition and physical activity plans.

INSPIRE HEALTH

May § June 2017

recipe

t’s that time of the year when the weather is warming up, the sun is shining and we’re all about eating fresh, colorful, gorgeous foods. This recipe fits the bill, and is super easy to make. All you need to do is roast a head of cabbage that’s been cut into wedges, then drizzle the warm roasted cabbage wedges with harissa sauce and lemon juice, and top with fresh lemon zest and cilantro. Serves 4

HARISSA ROASTED CABBAGE WEDGES By Amie Valpone, The Healthy Apple

INGREDIENTS  1 large head organic purple cabbage, cut in half, then into quarters  1 tbsp organic coconut oil  Sea salt and freshly ground pepper, to taste  Juice of 1 large lemon  ¼ cup harissa sauce  1 tbsp chopped fresh cilantro  1 tbsp fresh lemon zest INSTRUCTIONS Preheat the oven to 375 degrees F. Place the cabbage in a large rimmed

baking sheet and rub with coconut oil and sprinkle with sea salt and pepper. Roast for 30 minutes or until tender. Remove the cabbage from the oven and drizzle with lemon juice. Then top with harissa sauce, cilantro and lemon zest. Season to taste with sea salt and pepper. Serve warm. Feel free to swap fresh parsley for the cilantro, if desired. You can serve this recipe anytime of the year, but the colors look stunning for a spring dinner side dish when entertaining. Try roasting cabbage tonight and you’ll see how easy it can be. Double bonus is that cabbage (even organic) is inexpensive, so this recipe is budget-friendly, too. Enjoy! WHAT IS HARISSA, YOU ASK? It’s a spicy, aromatic chile paste, widely used in North African and Middle Eastern cooking. It can be found in Middle Eastern markets, specialty stores and in the ethnic section of most grocery stores.

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eat fresh

SIMPLE

FLESHY FRUIT

By Tami Charbonnet

n a flash, the crisp season of Spring is moving behind us, and our senses connect with the warm weather, fresh aromas, bright colors and lush greenery of Summertime. Summer's heat brings with it a wealth of delicious ripe produce that can also help your body stay energized and hydrated. Our sense of taste is heightened, and we naturally crave colorful, fleshy fruits. Fleshy fruits are commonly referred to as “simple” fruits; however, these delicacies of nature are far from simple. Not only are fleshy fruits delicious, but they also fill our bodies with substantial amounts of healthy antioxidants, vitamins, and nutrients. What fruits are categorized as “fleshy?” Many of your favorite fruits fall into this category, including apples, pears, peaches, papaya, quince, mango and even avocado.

❛❛

...helping to prevent cancer, aiding in weight loss, improving digestive health, reducing cholesterol, boosting immune system strength, soothing inflammation, increasing the health of your skin, ...

As the mature ovary of one or more flowers, simple fleshy fruits can have up to three identifying characteristics: (1) outer skins, (2) a single seed or seeds or (3) a stone. Between the skin and the seed is edible, nutrient-dense flesh or tissue. Vitamins and nutrients found in the flesh (and sometimes the skin) have substantial health benefits including cancer prevention and weight loss as well as increased digestive health, skin health, immunity and circulation and decreased cholesterol, blood pressure and inflammation. To reap the full health bene-

fits, remember it’s always better to consume fruit in its raw, natural state rather than cooking or processing it in any way. For optimal functioning of the human body, you need ample amounts of nutrients that are supplied by fruits in a natural or raw form. Our busy lifestyles have created eating habits packed with preservatives and processed foods devoid of essential nutrients. Daily consumption of fresh, natural, raw, fleshy fruits will boost your immune system and keep you feeling energized. It’s a good idea to choose to reconnect with the natural benefits of eating simple fleshy fruit.

5 SIMPLE TIPS TO INCREASE RAW FRUIT CONSUMPTION:

Don’t hide the fruit! Purchase a beautiful basket or bowl and keep it on the counter in arm’s reach at all times. This way, when you are craving a snack, you can easily sink your teeth into an apple or pear rather than a packaged snack.

INSPIRE HEALTH

May § June 2017

Get into the habit of eating fruit early in the day with your morning meal

Don’t “drink” too much fruit. Fruit juice is healthy in moderation, but can pack a big calorie punch.

Cut fruit into bite-size pieces and keep in a covered, clear glass bowl in the refrigerator. Squeeze a lemon over the top to give it a bit of zest and to help preserve color and texture.

If you don’t like raw fruit alone, cut apple slices and eat with a teaspoon of almond butter as a healthy snack.

discover

5-INGREDIENT BROWNIES INGREDIENTS  ½ cup flour  1 cup sugar  ½ cup butter, melted

(see substitutes for butter below)  2 eggs (or egg replacement)  cup cocoa powder

INSTRUCTIONS  Preheat oven to 350°. Spray 8x8 baking pan with cooking spray.  Blend flour, sugar and cocoa powder.  Blend egg and butter substitute in separate bowl.  Combine bowls.

 Blend egg and butter substitute in separate bowl.  Combine bowls.  Pour into pan and bake for 25 minutes (see below for adjustments).  Cool completely and cut into squares.

I picked four butter alternatives, all of which are available in the average supermarket: applesauce, coconut oil, avocado, Greek yogurt

ALL-NATURAL ALTERNATIVES TO

r e t t u B W

By Michele Robert Poche

hether you’re counting calories, reducing fat intake, or following a vegan lifestyle, cutting butter from your diet is easier than you think. There are many all-natural alternatives for butter available in your everyday supermarket. Don’t have time to experiment? That’s

where I come in. I selected a simple brownie recipe containing only five ingredients, and I prepared it four times, exactly the same way with the exception of one detail. For each of the batches, I substituted a different butter alternative. I can’t think of a better reason to make 100 brownies in one day.

To ripen your avocado, store in a closed paper bag with an apple, pear or banana at room temp. These fruits will emit ethylene gas, which hastens the process. For even faster results, cut your avocado in half, top with lemon juice and bake at 300° for 10 minutes.

APPLESAUCE Ratio: Cost: Cooking Time: Benefits:

1:1 $2.99/24-oz. jar 3-5 minutes extra Adds fiber, reduces calories & fat

COCONUT OIL Ratio: Cost: Cooking Time: Benefits:

1:1 $5.99/14-oz. jar As directed Strengthens the immune system

AVOCADO Ratio: Cost: Cooking Time: Benefits:

1:1 $1.49/each As directed Adds fiber, vitamin K & potassium; reduces bad cholesterol

GREEK YOGURT Ratio: Cost: Cooking Time: Benefits:

1:1 $1.25/7-oz. container 3-5 minutes extra Adds protein; reduces calories & fat

Which was best? In my tasting group, the coconut oil variety was the fan favorite, as it was most like a traditional brownie. Personally, I preferred the applesauce batch, which was lighter, and the avocado batch, which was less oily than the coconut and the optimal density. The Greek yogurt batch also performed well, but its distinct flavor was discernible and thus might not be appreciated by all. It worked out perfectly that my daughter was having a movie party with half a dozen other teenage girls on baking day, because the idea of me and several dozen leftover brownies together on a Saturday night … well, that’s a pretty scary image.

wellness

y g o l o Reflex FOR BODY BALANCE AND CIRCULATION By Patricia Danflous

“Be sure you put your feet in the right place, then stand firm.”

hen Abraham Lincoln spoke those words more than a century ago, he wasn’t thinking about reflexology. Though his reference to feet was metaphorical, he was acknowledging the importance of attaining life’s spiritual, mental and physical balance. And long before Lincoln, the Egyptians and ancient Chinese healers were using feet as road maps to align, adjust and heal body and soul. According to Licensed Massage Therapist Celia Doss, reflexology originated over 5000 years ago and can be traced back to many countries including, India, China, Egypt and Japan. “Over centuries, knowledge of this art form spread, and reflexology

INSPIRE HEALTH

March § April 2017

was used around the world to ease aches and pains,” she says. “One of the earliest depictions of reflexology is an Egyptian tomb dating back to 2500 B.C. It features a physician performing foot reflexology for pain relief.”

Today, in parts of Europe and China, reflexology is an accepted form of medical treatment that offers health benefits ranging from relief from headaches to diabetes mellitus. “In the United States, however, reflexologists can only legally provide clients with stress reduction through relaxation and improved circulation,” Doss emphasizes. An experienced massage therapist who utilizes foot reflexology for appropriate patients, Doss notes that the process is based on the theory that the body has reflex points located on the feet and, through applied pressure, energy blocks can be released in corresponding zones to rebalance the entire body. “Sensitivity in a specific zone or reflex point indicates something manifesting in a corresponding organ or body part,” she adds. “Direct pressure will affect the entire zone by directing life force along its natural pathways, untangling energy knots caused by physical or emotional stress. Another theory suggests that by pressing on the feet, toxins and impurities are released by increasing local circulation.” The feet are the most distal region of the body. Venous and lymphatic circulation may not be adequate to push these wastes back to the heart. Reflexology can act to release and return these wastes back into circulation. Reflexology is safe for most people, but it is always important to utilize services provided by a licensed reflexologist and/or massage therapist.

FOOT REFLEXOLOGY CHART

, r a e HHEAR!

mighty kids Don’t forget sunscreen or a hat on sunny days. Also, when participating in physical activity, like cycling or contact sports, wear a helmet. Concussions can damage hearing.

TIPS FOR KEEPING KIDS’ EARS HEALTHY By Michele Robert Poche They help us to communicate and learn. They soothe us with familiar voices and sounds. They maintain our sense of physical balance, and they warn us when danger is near. There’s no doubt that properly functioning ears enrich the quality of life. So, what can we do to keep our children’s ears healthy and fully operational?

Don’t insert anything into the ear canal. Fingers, pencils and cotton swabs have no place inside the ear. The ear is self-cleaning, and its wax serves the purpose of keeping all foreign matter from entering it. If you’re concerned that something is lodged within, seek medical help immediately. Maintain healthy noise levels. Allowing a child to listen habitually

to loud music, video games or other noise via headphones or speakers can cause hearing damage. If you need to shout to be heard over the noise, turn it down. Also, try to balance the loud time with some quiet time and rest for the ears. Protect from burns and injury. Because they protrude from the head and often poke through the hair, ears are very vulnerable to sunburn.

Keep ears dry. Outer ear infections, such as swimmer’s ear, develop when water gets trapped in the ear canal. Safeguard against this painful problem by tilting the head to each side and shaking a few seconds to expel the water. If prone to this problem, use earplugs while swimming and preventative drying drops when getting out of the water.

Don’t have time to run to the drugstore for drying drops?

Create your own by mixing equal parts white vinegar and rubbing alcohol in a small dropper that can be stored permanently in your pool bag. Don’t forget to use it every time!

d one “We have two earsliastnen twice as n ca e w t a th so th mou - Epictetus much as we speak.”

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THE

10TH sTrEET EyEcarE cEnTEr

YOUR ANXIETY Typical or Troublesome?

By Patricia Danflous

veryone experiences at least some level of anxiety from time to time. While it’s certainly not unusual to feel anxious about meeting a deadline, pulling off a job interview or taking a final exam, the degree and frequency of your angst is what separates the typical from the troublesome. The Generalized Anxiety Disorder Assessment can help you measure your level of GAD symptoms, which include: • Restlessness or feeling on-edge • Fatigue • Difficulty concentrating or having your mind go blank • Irritability • Muscle tension • Difficulty controlling worry • Sleep problems (difficulty falling or staying asleep; or experiencing restless, unsatisfying sleep)

According to the Anxiety and Depression Association of America (ADAA), generalized anxiety disorder (GAD) is fairly common, affecting 6.8 million adults -- or 3.1% of the U.S. population -- occurring more frequently in women. How is it different from basic apprehension? GAD is characterized by persistent, excessive and unrealistic worry about

Over the last two weeks, how often have you been bothered by the following problems?

healthy mind everyday things. It is diagnosed when a person has three or more symptoms and finds it difficult to control worry on more days than not for at least six months. Physicians affiliated with the National Institute of Mental Health (NIMH) explain that generalized anxiety disorder improves, but is not cured with medications or psychotherapy. Additionally, lifestyle changes, coping skills and relaxation techniques can help. For those looking for a natural way to alleviate anxiety symptoms, suggested methods include breathing lavender oil or using lavender oils in a relaxing massage, following a diet high in omega-3 fatty acids, bathing in Epsom salts, eliminating or minimizing the intake of caffeine and sugar, exercising regularly or relaxing with a hot cup of chamomile tea. If uneasy, doom-and-gloom feelings persist because of real or perceived situations, you may need to consult a mental health professional. Not at All

Several Days

More than Half the Days

Nearly Every Day

Feeling nervous, anxious or on edge

Being unable to stop or control worrying

Worrying too much about different things

Trouble relaxing

Being so relentless that it's hard to sit still

Becoming easily annoyed or irritable

Feeling afraid, as if something awful might happen

Total: What Your Total Score Means: Your total score is a guide to how severe your anxiety disorder may be: • 0 - 4: Mild anxiety • 5 - 9: Moderate anxiety • 10 - 14: Moderately severe anxiety • 15 - 21: Severe anxiety If your score is 10 or higher, or if you feel that anxiety is affecting your daily life, call your doctor. The GAD-7 Questionnaire was developed by Doctors Robert L. Spitzer, Janet B. W. Williams, Kurt Kroenke and colleagues, with an education grant from Pfizer, Inc.

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Gaining

a sense of balance Hannah Mauler strives to find balance in her busy life by Veronica Coons - vcoons@gbtribune.com Photography by Portaits by Shane - info@portraitsbyshane.com

Hannah Mauler, Great Bend, never imagined herself competing in pageants when she was a student at Great Bend High School. Her life was full being a multi-sport athlete and heavily involved in 4-H. When she was awarded a scholarship to attend Kansas State University as a member of the rowing team, it seemed everything she’d envisioned for her future was falling into place. How, in two years, she has grown from student athlete to a confident public personality is a story in self-discovery. She has since competed in and was crowned Miss Barton County in 2016, competed in the 2016 Miss Kansas pageant, and was crowned Miss Capital City in 2017. In June, she will be a second-year contestant in the Miss Kansas pageant. Now, as a college sophomore studying Kinesiology, these experiences have been life changing, and has allowed her to develop and promote a platform that encourages young people to find a healthy balance between nutrition and an active lifestyle. When 19-year old Hannah met with the KSU rowing coaches and underwent testing, she learned that even though she thought she was in great shape, her Body Mass Index said otherwise. She was shocked to learn that, for a member of the rowing team, she was considered a “heavyweight,” and needed to lose 30 lbs. That realization caused her to dig deep to find the motivation she needed to make some critical changes so she could compete. Coaches had driven her to work hard in high school, but she would be without a coach that summer. “I had to find it within myself,” she said. “The challenge brought forth a lot of personal growth, and sparked a passion I might not have found otherwise.” She began to see she wasn’t as healthy as she thought she was. It had a lot to do with her eating habits, and it was a wakeup call for her, she said.

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May § June 2017

The women I met through the Miss Kansas pageant become my sisters,” she said. “They are the most incredible women from across the state of Kansas, and as I watched what they were doing, their success inspired and pushed me to do more.

She made some drastic cuts to the amount of food she was consuming, and she began running six miles a day. The weight began to come off, but at a cost to her health. She had became obsessive about monitoring calories, limiting herself to 900 a day. She limited herself to consuming no more than 300 calories per meal, eating a combination of salad and lowcalorie soups. She went cold turkey on treats, nixing ice cream and other goodies, banishing cheeseburgers, and focusing on eating as few carbohydrates as possible. After months of this, and pushing herself through grueling workouts at the gym, she was exhausted and had no energy left for her studies. Then, one day, she took a photo to show everyone what she had been doing and the progress she made, but what she saw was not what she was expecting. She looked just as tired and worn out as she felt. “I could see I wasn’t healthy,” she said. “I had bags under my eyes, and I looked dehydrated and tired.” She knew she had to switch gears, and focus on finding a healthy balance. She met with a dietician who worked with her to identify areas where she could increase her nutrition and gain some energy, but still manage to maintain her current weight. Finding direction Around this time, she met with her rowing coach, and they had an important conversation. She had hit a plateau at 114 lbs., the lowest she could remember herself ever being, and it still wasn’t enough. It became clear that unless she was willing to lose muscle to lose weight, she simply didn’t have a body for rowing. And so ended her rowing career. It was a tough decision, because she couldn’t imagine not being part of a team. Saddened, she faced a future of quietly fading into her studies, and headed home for Winter Break. It wasn’t long, however, before a long-time family friend, Tori Arnberger, asked her to participate in the Miss Barton County pageant. At first, she refused. She said she didn’t even know how to do her own makeup. She was no “girlie-girl,” but Tori didn’t give up. Her encouragement, along with the lure of scholarships,

caught her interest finally. Tori explained she would win a c $1,000 scholarship if she won, and then, another one just for f participating in the Miss Kansas pageant. On top of the potential scholarships, something else drew her in. She’d always been part of activities and groups that required community service, something she had enjoyed, and realized she now missed. “It’s incredible how you can advocate for a cause and win a title and get a scholarship bigger than most others offered,” she said. “It was a great way to grow and also talk about abou something I love.” She was in. Over the next two weeks, she came to terms with the end of her rowing team experience, and she began to see a different future for herself. It would require her to stretch her comfort zone, but would allow her to grow as a person and help her community too. What she didn’t expect was to find her new team in the process. As a contestant, she needed to choose a charity for advocacy, and create a platform. These both came naturally for her. “I chose the Children’s Miracle Network,, because we havee extended family who are getting help through thee organization now. w. It provides a wayy for babies and children to get the he special medical care they need at little to no cost to their parents,” she he said. It was also a perfect match for her fitness oriented platform, “How fit is your life,” which emphasizes healthy lifestyle and fitness. Hannah went on to win the crown for Miss

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Barton County that January, and that opened up opportunities for her to talk with grade school kids about fitness. “Kids need 16 minutes a day of physical activity, and sometimes that’s hard to fit in during the school day,” she said. “I share fun ways to get active after school, and also share ideas for some neat snacks. I emphasize how important it is, even for kids, to make sure they get what they need to grow up healthy and fit.” Hannah urges kids to pick natural snacks over that bag of chips or candy bar. It’s never too early to learn how to take care of yourself, she added. Hannah isn’t all talk. This spring, she organized and promoted two 5K runs, one in Great Bend and one in Topeka. She partnered with the Golden Belt Humane Society in Great Bend and the Helping Hands Humane Society in Topeka for an event she has named The Dash for Dogs and Kids. The Great Bend event was held on Saturday, April 15, and the Topeka event will happen on Saturday, May 20. Proceeds raised from both events will be split between both organizations and the Children’s Miracle Network. “Exercising with friends, both the two-legged and the fourlegged ones, is a fun way to get motivated to become more active,” she said. Building harmony For families that want to increase their activity, it’s important to find an activity that motivates everyone to spend time together, Hannah said. As a student of Kinesiology, she has learned people stay motivated if they have a clear goal. It also helps to work at a comfortable pace, so they can feel good about the results and enjoy the benefits of their activity. Some families may enjoy riding bikes together, and plan

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And these lessons may have even rubbed off on Payton, she said. “He recently texted me to find out what kind of salad dressing I would recommend,” she said. “When a meat and potatoes guy starts to consider eating salad, you know he’s beginning to realize he needs to make changes in order to stay healthy.”

to take a nice ride somewhere special. Others may enjoy going for a hike or playing sports. Growing up, Hannah’s parents, Jeff and Sally Mauler, made sure their kids played outside instead of sitting in front of the television. She remembers her dad was always enthusiastic about tossing a ball with her out in the yard during softball season, and often overthrew just to make her get some running in, too. His excitement infected her with the desire to do her best and excel in her sport. She and brother Payton, a senior at Great Bend High School and soon to join the Fort Hays State University football team in the fall, enjoyed growing up on a small farm west of town and being outdoors. Those were simpler times, she said, and they played hard, never having to worry about what they ate. It’s easy, she said, as you transition into adulthood and you spend more time inside with work and school, to lose sight of the fact your body has different needs. Activity levels and stress levels can really disturb your balance, she agrees,

May § June 2017

but individuals have to also find what intrinsically motivates them, and they have to decide if they want to make a change. Meal prepping and finding healthy alternatives to the notso-healthy foods you crave are lifesavers, she said. One thing both she and her mom do now is fix meals for the week on Sundays, so on those days when they know they won’t have the time to make a healthy meal, they won’t have to resort to the drive-thru. Those who struggle to add activity to their life, too, need to keep in mind that starting slow is a better way to increase fitness and build new habits. She recommends starting with a 15 minute workout, and working up from there over a long and exhausting workout that will result in avoidance. These two tips have been tried and found to be true, she said. As Hannah became fit, she inspired her mom, who now in turn inspires her. “She works full time, is crazy busy with us kids, and she exercises every day for 20 minutes on the elliptical, and she prefers salads now,” Hannah said.

Making the time Today, she lives in Manhattan most of the year, but she looks forward to coming home because she is proud to call Great Bend her hometown. Her mom is a big part of that, she said. Since she became active in the pageant world, her mom has offered tireless support. Hannah said she, in fact, looks to her mom as an example of how to find balance in work and life. It’s because of Sally’s dedication that she can juggle all that she has done as Miss Barton County and now as Miss Capital City, while still having time for all that college requires. Hannah continuously works on finding balance, and making a time management plan. This has been one of the critical changes she credits with getting ever closer to her ideal. And that’s important because life is always changing, from semester to semester, from season to season, and from year to year. Investing a little time up front helps her to stay on track. “I like to sit down and plan my week, making sure I first block out time for sleep, which leaves me another 16 hours to get in everything I need to.” Then, she counts backwards, blocking out time for exercising, studying, and eating. What’s left over, she devotes to socializing and other personal time. “There is no better feeling than getting your life organized,” she said. “Having a general plan allows you to rest easy.”

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