INSPIRE GREAT BEND
November/December 2017
Real Inspiration for Women
Prevent
Melasma Get Your Kids to
Put the Phone Down
Healthy
Milk Alternatives
ack B
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super food
s e i r r e b Cran A By: Anja Springthorpe
mericans consume more than 400 million pounds of cranberries each year. But there is one day where we consume more than 80 million pounds of cranberries alone – Thanksgiving. Cranberries have been used as food for medical purposes and even as clothing dye for centuries by Native Americans. In fact, historians believe that cranberries were served to Pilgrims at the very first Thanksgiving. Cranberries are a flavor-packed fruit with a unique nutritional profile. They provide ample vitamin C, which reduces your risk of catching that pesky cold going around this time of year. And, the high-fiber content of cranberries not only helps your bowel stay regular, but also supports the good gut bacteria associated with endless health benefits. A lesser known reason why cranberries qualify as a superfood are the high concentrations of phytonutrients, such as phenolic acid and flavonoids. Both of these nutrients have been linked to
reducing inflammation, slowing tumor progression as well as providing potent antioxidant actions. Research confirms that many diseases, like cancer and heart disease, as well as premature aging, are initiated or exacerbated by the oxidative stress caused by free radicals. Free radicals are unstable, volatile compounds generated as a normal part of our metabolism. The human body is well equipped to deal with these free radicals. However, if we increase the burden of free radicals with sedentary lifestyles, medications, alcohol or poor food choices, our system can become overwhelmed. That’s when cranberries come to the rescue! By providing our bodies with antioxidant nutrients, we boost our ability to stop free radicals from damaging tissues and cells, and reduce the risk of diseases. While raw, unprocessed cranberries provide the best nutrition, they probably won’t impress your family at the Thanksgiving table. To serve a tasty and nutritious cranberry
sauce, make a homemade relish using fresh berries, rather than relying on canned sauces, which are often laden with sugar. Last but not least, don’t limit cranberries to once a year. Cranberries are available all year round fresh or frozen and make a healthy snack, salad topping or addition to smoothies.
our body g in id v o r p y B nutrients, t n a id x io t n with a ility to stop b a r u o t s o o b we g damage in s u a c ls a ic free rad d cells. to tissues an
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contents NOV | DEC 2017
Inspire Health Great Bend 2017 - All Rights Reserved
3 SUPER FOOD
PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher
Cranberries
5 NATURAL BEAUTY Prevent Melasma
LOCAL REPORTING: Veronica Coons LOCAL PHOTOGRAPHY: Hugo Gonzalez DESIGN: Hugo Gonzalez SALES: Tammy Mason Diane Lacy-Trostle
6 HOLIDAY
Healthy Substitutions for Your Holiday Dinner
8 EXERCISE
ON OUR COVER BACK IN THE SADDLE
20
Get Lean, Get Toned and Burn Fat with PiYo!
10 HEALTHY BODY 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.
Staff
13 PETS
Top 5 Pets to Gift Yourself This Holiday Season
14 RECIPE Pb&J Thumbprint Cookies
Section Writers Cover PATRICIA DANFLOUS Fitness TAMI CHARBONNET Health ANJA SPRINGTHORPE Fashion & Beauty WHITNEY ALEXANDRA Kids & Family MICHELE ROBERT POCHE Destinations SUZANNE POLK FOX Editor LIZ MCGEHEE
Creative Team Creative Director DIANNE WALLER Art Director JENNIFER CABALLERO Design TRA PHAM Web NEAL BOYD
© 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.
November § December 2017
28 MIGHTY KIDS
Getting Your Kids to … “Put The Phone Down!”
18 DISCOVER
Executive Publishers HAL G. FOX & SUZANNE POLK FOX
INSPIRE HEALTH
Hands-on Healing
Self-Acceptance is the Foundation for Happiness
www.inspirehealthmag.com
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12 WELLNESS
15 HEALTHY BODY
Find us online!
INSPIRE
Natural Relief for Menopausal Symptoms
HEALTHY MILK ALTERNATIVES
natural beauty
Prevent
a m s a l e M I By Board Certified Dermatologist, Dr. Kate Zibililch Holcomb
f you’ve noticed “dirty” looking patches of skin on your face, it could be a sign that your estrogen and progesterone are imbalanced. Sometimes called “mask of pregnancy” for its prevalence in expecting women, melasma is a common skin problem in which brown to gray-brown patches appear on the face. Pregnancy, hormone replacement medicine and birth control are common causes. While sunlight is believed to be a major contributor to this condition, new theories suggest that other forms of light or heat may also predispose you to melasma. Although this condition is common in women, and even more common in skin of color, it can also present in men. Most people get it on their cheeks, the bridge of the nose, forehead, chin and above the upper lip. It can appear less-commonly on other sun-exposed parts of the body, such as the forearms and neck.
Aside from hormonal imbalances, another common melasma trigger is sun exposure as well as irritating cosmetics and skin care products. While dermatologists can often control and improve melasma greatly, there is no cure. Melasma requires constant maintenance, including proper sun protection and brightening regimens. To treat the causes of hyperpigmentation, like blemishes, age spots and melasma, use a daily sunscreen that protects against UVA and UVB with an SPF of 30 or higher. I prefer physical blockers, which include zinc oxide and titanium dioxide. Treating pigmentation requires a partnership between patient and doctor, as well as dedication to sun protection and safe-sun practices. A series of treatments is necessary for clearance, and maintenance treatment is recommended periodically. Strict sun protection and habitual skincare is critical to controlling melasma.
nter Try an over-the-cou g in supplement contain mos Polypodium leucoto t an extract, an antioxid rn. al fe derived from a tropic
HERE ARE SOME WAYS TO PREVENT MELASMA:
• Wear sunscreen every day! Even if you are mostly indoors, your skin is still at risk. No exceptions. • Use gentle skin care products and cosmetics. If your skin stings or burns when you wash your face or put on makeup, you need to switch to something else. • Find a good hat. When we’re outside having fun, we sometimes forget to reapply sunscreen. If you’re forgetful about things like this, wear a hat to protect your face. • Research hormonal medications before using them. You may find many users have had skin issues with certain medicines.
• Limit excess heat. Try to stay cool when exercising outdoors. Limit activity to cooler times of day. • Supplement prevention. Try an over-the-counter supplement containing Polypodium leucotomos extract, an antioxidant derived from a tropical fern. It’s a safe over-the-counter medication that can protect skin from the damaging effects of sunlight. • Don’t overdo the topicals. While retinoids, glycolic acid, vitamin C and Kojic acid can all help melasma, irritation often exacerbates the condition. Use one product at a time to ensure it agrees with your skin.
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holiday THESE SWAPS COULD SAVE YOU MORE THAN 1,000 CALORIES: Instead of storebought turkey stuffing (290 calories per serving), try quinoa stuffing (140 calories per serving) Instead of candied yams (245 calories per serving), try oven roasted sweet potatoes (100 calories per serving)
HEALTHY SUBSTITUTIONS FOR YOUR HOLIDAY MEALS By Anja Springthorpe
I
t's that time of the year again. Thanksgiving, Christmas and everything in between. More than likely you’ll get together with loved ones and consume a lot of food. It can be hard to find the right balance between enjoying the festive season and avoiding extra pounds.
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November § December 2017
Swap the dark meat of the turkey (230 calories) with skinless, white turkey meat (160 calories)
We consume a staggering average of 4,500 calories on Thanksgiving Day alone. This includes drinks, snacks and the traditional turkey dinner. Luckily, there are some simple, yet effective, food swaps you can do to keep calories down while still enjoying your holiday season.
Instead of cranberry sauce from the store (200 calories per serving), try a homemade relish with stevia (25 calories per serving) Instead of loaded mashed potatoes (175 calories per serving), try creamy cauliflower mash (45 calories per serving) Instead of pecan pie (500 calories per slice), try a pumpkin pie (230 calories) Instead of eggnog (250 calories), try a glass of hot apple cider (120 calories)
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exercise
P
GET LEAN, GET TONED AND BURN FAT WITH
PIYO!
By: Tami Charbonnet
Model: Margaret Metz Theriot Photographer: Richard Vallon
WARRIOR 1 TO WARRIOR 2 TO SUN WARRIOR Warrior I: From a lunge pose with the right knee bent but directly in line with the right ankle, engage the legs down through the feet and lift the hands over the head. Use the arms and shoulders to draw the torso back slightly.
2
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1
iYo is a brilliant workout concept created by renowned Beachbody Fitness Trainer Chalene Johnson. According to the creator, PiYo eliminates the need to strain or stress your body to get long, lean, firm muscles. This workout combines the strength and flexibility benefits of yoga, the core benefits of Pilates and even burns the same amount of calories as low-impact moves seen in athletic training. The speed of each movement is increased from traditional movement to deliver remarkable, fat-burning results. Why does PiYo work? Johnson explains, “PiYo isn’t like standard Pilates or yoga classes that make you hold long, intense poses or lead you through dozens of repetitive, microscopic core movements. PiYo speeds everything up, including your results…” She continues by introducing you to “dynamic, flowing sequences that can burn serious calories while lengthening and toning muscles and increasing flexibility.”
3 Sun Warrior: Keeping the deep leg position of Warrior 2, reach the right arm up and over the head as you drop the opposite hand gently down to the side of the body. Ground into both feet. Warrior II: From Warrior I, keep feet wide apart, with a deep bend in the same leg. Turn the right foot forward and keep it grounded. Keeping shoulder blades wide and palms down, lower the arms parallel to the floor and actively reach the fingertips out to the sides.
November § December 2017
Try these basic moves from Pilates, yoga and athletic training to rock your first PiYo Class. PiYo is offered at many fitness centers, and it is also available online from Beachbody on Demand. For workouts in the comfort of your own home, visit beachbody.com.
ONE-LEGGED DOWNWARD DOG EXTENSION TO CRUNCH AND BACK TO EXTENSION Bring hands to the floor, step both feet back long. Press the heels to the floor and lift the hips high. To maximize, press the heels to the floor, palms to the floor and open the chest by pressing toward the thighs. Lift one leg to the sky.
4
In a moving sequence, bring the leg down and bring both feet to the floor keeping the ankles lifted. Keeping a deep bend in both knees, shift the body weight forward into a pushup. The pushup is optional. Extend the leg back out and repeat. Do 10 to 20 repetitions on both sides.
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healthy body
NATURAL RELIEF FOR
Menopausal SYMPTO MS By Anja Springthorpe
A rapid drop in hormone production during menopause is responsible for symptoms ranging from hot flashes to insomnia as well as irritability, mood swings and headaches. Unsurprisingly, many women are seeking help to ease such symptoms or avoid them altogether using natural remedies.
Phytoestrogens are one of the best-understood natural alternatives to HRT. Found in a range of plant foods, these compounds are similar in structure to human hormones. Because of this similarity, phytoestrogens have weak estrogenic effects. Secreted by the ovaries and placenta, this steroid hormone buffers sudden drops in hormones during menopause, reducing symptoms such as hot flashes and irritability. Flaxseeds, licorice, alfalfa and Peruvian Royal Maca root are all excellent sources of phytoestrogens.
Regular exercise is one cornerstone of postmenopausal-symptom management. Women who exercise more than 3 times per week are less likely to experience strong or severe symptoms. Exercise supports balanced hormone levels and reduces stress, which are both linked to symptom relief. Because the onset of menopause increases your risk of heart disease, as well as osteoporosis, exercise is crucial in supporting both heart health and bone strength.
Black cohosh, an herbal remedy, has been found to reduce night sweats, hot flashes and headaches associated with menopause. It is used widely across Europe to reduce common menopausal symptoms. While black cohosh can be very effective for some women, others reported little to no symptom relief. Black cohosh is available in capsules, tablets, liquid tincture and extracts.
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November ยง December 2017
Yoga and mindful meditation also show promising outcomes with relieving menopausal symptoms. The noticeable improvement of symptoms, including irritability, mood swings and irregular sleep patterns, are attributed to the stress-reducing qualities of both practices. Incorporating relaxation techniques into your daily routine may address menopausal symptoms and improve overall well-being.
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wellness
Reiki
HANDS-ON HEALING By Patricia Danflous
R
elax and let the energy flow as a Reiki practitioner lays skilled hands on your body’s energy points. Achieve a sense of inner balance and know that you are taking the first step to a healthier and more balanced life. Sounds intriguing, doesn’t it? This Japanese form of spiritual medicine is gaining respect as an important part of patient wellness programs in the Integrative Medicine field. Reiki Practitioner Sandra Sigur explains that Reiki (pronounced raykey), is an ancient technique used to reduce stress and increase circulation and activates our natural healing processes to restore physical and emotional well-being. “Since approximately 85 percent of all disease is caused by stress, Reiki is the perfect non-invasive choice to effectively enhance relaxation and circulation – both essential for overall health,” she says. “The technique also triggers the body’s immune system to bring about homeostasis or inner stability.” Sigur explains that individuals experience a variety of physical indicators when the subtle energy flow in the body is blocked. “Unresolved symptoms can lead to more complex emotional and physical issues. Reiki can help decrease pain, boost immunity, relieve muscle tension, expedite pre- and post-surgical healing and aid sleep. Once balance is restored
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November § December 2017
Sandra Sigur is a Reflexologist, Lymphatic LMT, Yoga Instructor, Reiki/Energy Practitioner, Aromatherapist and author of “Healing Groovy – a realistic holistic guide for the layperson.”
through Reiki, the body can address symptom sources more efficiently.” In a one-hour Reiki session most people will experience a state of deep relaxation or feel warmth in certain areas of the body. “There are no contraindications with Reiki, since we utilize the individual’s own energy source as a healing mechanism,” Sigur emphasizes, adding that Reiki is performed with the client fully clothed while the practitioner places her or his hands on or over several energy points from the head to the
feet. “Energy flows through the Reiki practitioner’s hands to the client, bringing about inner balance to subtle energies. “We are each unique in our specific needs, so ongoing Reiki sessions will depend upon the level of stress, illness and/or pain experienced by an individual,” Sigur emphasizes. “I recommend daily ‘Life Work’ for Reiki clients by teaching them self-care techniques in order to maintain balance. Some choose to come in once a month for a ‘tune up.’ ”
ugh the Reiki ““Energy flows thro e client, bringing to th practitioner’s handsce to subtle energies.” about inner balan
pets
Top 5 Pets
a cat from a shelter where spaying/neutering and some shots are already included in the adoption fee.
TO GIFT YOURSELF THIS HOLIDAY SEASON
By Liz McGehee
Y
ou’ve wanted a pet for years. But you’re not sure if you’re ready to take on the responsibility of an animal just yet. After all, a pet is not a toy you can toss aside when you get bored. On the plus side, this could actually be a great opportunity to learn more about yourself and provide a loving home for an animal in need. Depending on the animal, pet duties can be highly demanding so pick a forever friend you can feasibly keep up with. Things you should keep in mind before choosing a pet: initial cost for pet, food, adequate habitat and medical care; your level of commitment and lifestyle; the breed qualities and maintenance. Here are 5 amazing pets to consider:
4. DOGS If you’re unsure if you can handle the responsibility of a dog, most shelters allow families to foster an animal for a period of time. Once you’re sure, you can adopt! In general, dogs are a lot of work so make sure you have the time to keep your pooch active and research what breeds best fit your lifestyle.
3. CATS 1. FISH There’s a reason why so Okay, hear me out. You many viral videos of cats exprobably didn’t have a fish in ist on the internet – they’re mind when decided to take hilarious! If you can, adopt the plunge and get a companion, but they make for great starter pets. Fish are perfect if you spend a lot of time commuting or out of the house. With a $10 purchase and only $20 a year, you can have your very own extremely affordable, low-maintenance Betta Fish. 2. REPTILES Requiring slightly more maintenance than Mr. Betta Fish, bearded dragons have grown in popularity over the years. Probably because they wave hello to you! Even if you get one of these medium-sized desert lizards as a baby, keep in mind they will eventually need a 40-gallon terrarium once full grown. These guys need a controlled environment, heat lamp, omnivore diet and mock desert to feel comfortable. So make sure you’re up to the task.
5. PIGS Like dogs, pet pigs can be trained to walk on leashes, play fetch and go for car rides. Pigs do well on a fresh, low-cal diet of veggies and grains. However, it’s very easy for pigs to become obese. Monitoring their diet and ensuring they go on lots of slow walks is crucial to pig health.
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recipe
PB&J
THUMBPRINT COOKIES Total time: 30 minutes Active time: 15 minutes Makes: about 14 cookies
From The Colorful Kitchen by Ilene Moreno Godofsky
This no-fuss recipe is one of my favor In a blender, pulse the oats until ites for weeknight baking. Keep it classic flour is formed, then transfer it to or get creative with different nut butters a large bowl. Whisk in the baking and fruit preserves—cashew butter and soda and salt. blueberry, almond butter and apricot— In a small bowl, stir the wet you can’t go wrong. ingredients together until smooth. Transfer the mixture to the large INGREDIENTS bowl, and stir until the wet and DRY dry ingredients are thoroughly 1 cup rolled oats combined. ¼ teaspoon baking soda To form the cookies, use your ⅛ teaspoon salt hands to roll about 1 tablespoon of batter into a ball. Press it down WET on the baking sheet and use your ½ cup creamy peanut butter thumb to create an indent in the ¼ cup maple syrup center. Fill the center with the jam 2 tablespoons coconut oil, melted or preserves. Repeat until all the 1 teaspoon vanilla extract dough is used. Bake for 12 minutes. Remove from TOPPINGS the oven and transfer the cookies ½ cup jam or fruit preserves to a cooling rack. Let them cool 2 tablespoons creamy peanut butter completely, then drizzle with the peanut butter (you may want to INSTRUCTIONS use a pastry bag or a plastic baggie Preheat the oven to 350°F. Grease with a corner cut off for this). a baking sheet or line it with parchEnjoy right away or store in an ment paper. airtight container.
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November § December 2017
healthy mind
Self- ce n a t p e c Ac
IS THE FOUNDATION FOR HAPPINESS By Liz McGehee
Take a moment and visualize your ideal self. You’re at your goal weight. The promotion is yours. Your newfound soulmate is relaxing in the other room. Do you feel happy now? Of course, you do. Will this happiness last forever? That's up to you.
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L
ife happens. We binge on carbs when work is stressful. We want to climb the professional ladder again. And we eventually exit the honeymoon stage. That’s because the things you want most don’t magically appear in your life. You work for them, and once you have what you want, you keep working to maintain them. Part of that maintenance includes daily gratitude practices and a commitment to feel good in your own skin. Otherwise, you’re doomed to fixate on another aspect of your life to improve. This will set you up for perpetual dissatisfaction and create more conditions for self-acceptance. So what is the difference between self-acceptance and happiness anyway? Many believe that these terms are interchangeable. But wiser people recognize self-acceptance as a continuous state of contentment despite uncontrollable circumstances. This is also how we define inner peace. Happiness, on the other hand, is a fleeting moment of joy. Think of self-acceptance (and inner peace) as the unshakable foundation upon which we sustain feelings of joy. Without it, your joy will disappear in the blink of an eye. It is impossible to attract the things you want if you don’t believe you deserve them. I can love myself once I lose 20 pounds. I can love myself when I get that promotion. I can love myself after someone loves me back. How can anyone possibly experience joy under these circumstances? Ask yourself: Do I
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APPS TO GET YOU STARTED: • Walking for Weight Loss: includes a 3-month training plan, interval training program, an audio instructor, workout music and lots of helpful tips on walking, healthy nutrition and lifestyle. • Fitbit: this app motivates you to walk 10,000 steps a day and even lets you race friends
"The best thing about the journey to self-acceptance is that it takes very little effort to set in motion." exercise, eat well and make healthy choices out of love for myself? Or do I make these choices because I am unhappy with myself? If you’re eating or exercising from a place of revulsion, it’s time to rethink your approach. As backwards as it sounds, try accepting your thoughts, feelings, body and whole self as is. Stop apologizing for your existence. Stop the self-deprecating jokes. Stop making yourself small, stop making excuses and stop doing things that dishonor you. You are enough. When you believe in yourself, this message is received by everyone and everything around you, and the world shifts. It may feel like magic, but it’s not – it’s you! When you accept yourself, you begin to honor yourself as well. You stop putting off the gym, finally try that plant-based diet, improve relationships without even trying and get to that
November § December 2017
intimidating pile of laundry. You honor your loved ones, your home and yourself in everything that you do. But the best thing about the journey to self-acceptance is that it takes very little effort to set in motion. Baby steps still lead to transformation. So start taking real steps towards your goals.
1.
• 5k Runner: 0 to 5k – 8 weeks of walk/run/walk training with a built-in audio coach; 30 minute workouts 3 days a week • Nike+ Training Club: lets you create an at-home fitness plan at any level for increased strength, endurance and mobility; includes demonstrations and coaches you during workouts • Freeletics Bodyweight: creates a workout plan from a fitness test and apartment space • Headspace: Guided Meditation – eases you into meditation, increases session time as you go, helps you relax and accept your thoughts as they are; they also offer specific for sleep issues, depression and anxiety • Relax Melodies: helps you wind down with soothing sounds
Be patient Rome wasn’t built in a day, right? Change takes time. You may not see results for a while when you start eating right and exercising. Focus on how great you feel instead of how you look. Forgive yourself when you make mistakes. Challenge yourself but Jealously is an ugly emotion don’t push too hard. Set that only ends in resentment. goals and leave ample time Don’t look at other people’s for completion. lives to determine where you should be in yours. You are Stop comparing exactly where you are meant yourself to others to be. Even if you don’t get “Holding onto anger is along with someone or don’t like drinking poison and believe they deserve their expecting the other person success, wish them well anyway to die.”—Anonymous. and move on.
2.
tively in the present. If you choose to accept your thoughts and feelings upfront, you will be able to move on when the time is right and avoid living in the past.
6.
Be proactive, make a plan What are you putting off at this very moment? Make a list. Now take the three most pressing things and work on those in order of importance. While you’re at it, create an exercise plan for the week. If you feel up to it, make week 2 a little harder or repeat week 1 until you're ready to move up a level. The most important thing is to do a little bit every day until exercise becomes routine. An easy way to take control of your diet is to pick out healthy meals for the week, write out the ingredients and head to the grocery store. Meal plans help you stick to a healthy diet, and they’re great for your wallet.
3.
Make exercise easy with a coach or training buddy While the threats we face have changed since the days of our early ancestors, exercise still remains crucial to human survival. We were never meant to be sedentary creatures, which is why just 30 minutes of cardio each day can extend your life and change your outlook. Don’t put it off. By meeting with a trainer or a friend, you keep yourself accountable throughout the week. The social desire to be a part of a group or family is another thing we continue to share with our ancestors. Accountabil-a-buddies make us stay on track when we feel like giving up. Personal trainers can help us feel more confident about our movements in the gym. There are also plenty of motivational fitness apps and gadgets to help you get started.
4.
Meditate Once you become aware of
your true thoughts and feelings, you begin to accept yourself and become proactive. Look for a meditation center that can equip you with some mindfulness techniques. Group meditation is a powerful thing, and you will meet people with similar goals. If you’re limited on time or need to practice throughout the workday, there are a number of meditation apps to choose from.
5.
Take responsibility Accept that you are not a victim in this world. While we cannot control what happens to us, we can control our reaction to these events. There is always a choice. It’s perfectly okay if you don’t feel happy all of the time. In fact, it’s impossible to live in a constant state of joy. But understand the difference between healthy levels of grief and resonating on the past. Feelings don’t just disappear when you push them away. Instead, they fester and cause you to live nega-
7.
Pat yourself on the back Keep a list of things you’ve accomplished too and add to it throughout the week. Also, keep a log of your walks or workouts and monthly food budget to keep you going. Focusing on what you’ve accomplished is more motivating than the endless list of things on your plate. It’s just as important to congratulate yourself on your achievements as it is to move forward.
8.
Do not accept defeat “I have failed over and over and over again in my life. And that is why I succeed.”—Michael Jordan Albert Einstein couldn’t read until the age of seven, Abraham Lincoln failed at multiple businesses, modeling agencies turned Marilyn Monroe away initially, Michael Jordan was cut from his high school basketball team and Stephen King’s “Carrie” was rejected over 30 times. The one thing these people all had in common? They didn’t give up. You get to decide if failure makes or breaks you.
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discover
HEALTHY
Milk
ALTERNATIVES
PERFECT PANCAKES INGREDIENTS 1 cup flour 2 tablespoons sugar 2 teaspoons baking powder 1 teaspoon salt 1 egg (or egg replacement) 1 cup milk substitute 2 tablespoons canola oil
INSTRUCTIONS Mix all ingredients in bowl until thoroughly blended. Heat lightly oiled griddle or pan over low/medium heat. Pour (approximately) ¼ cup of batter into pan. Using spatula, flip to brown each side (a few minutes per). Serve hot with syrup,
I chose four milk alternatives, all of which can be obtained from a regular supermarket and used in a 1:1 ratio with regular cow’s milk: Cashew milk, soy milk, coconut milk, rice milk
How did it go? CASHEW MILK Cost: Cooking Time: Benefits:
L
By Michele Robert Poche
actose intolerance, acne, high cholesterol, adherence to a vegan lifestyle … there are numerous reasons consumers seek out non-dairy substitutes for milk. Until recently, the only choices available on the market were soy and rice milk. In the last decade, the menu has broadened
Serving the Mental Health Needs of Central Kansas Since 1968
Walk-in Intakes available daily 5815 Broadway Great Bend, KS 67530 Toll Free: 800-875-2544
Website: www.thecentergb.org
substantially to include “milks” made from cashews, coconuts, almonds, hazelnuts, hemp, oats and legumes. Join me in an experiment to try a few, won’t you? I selected a simple pancake recipe, and I prepared it four times, exactly the same way, using a different nondairy milk substitute in each batch. DIY cashew milk! Soak one half cup raw cashews in water with a pinch of salt for two hours. Drain and rinse then blend them with one cup water and one tablespoon maple syrup until creamy. Slowly add another cup of water and blend on high for two minutes. Strain.
Stepping out of your comfort zone and trying new things is the best way to grow!
$3.99 per quart As directed Less calories and fat
SOY MILK Cost: $1.99 per quart Cooking Time: As directed Benefits: High in protein, iron, magnesium and phytochemicals
COCONUT MILK Cost: $2.99 per quart Cooking Time: As directed Benefits: High in fiber, antioxidants, iron and magnesium
RICE MILK Cost: $2.99 per quart Cooking Time: Slightly less than directed Benefits: Suitable for vegan, gluten-free, nut-free and /or soy-free diet
The winner? Compared to all of the past ingredient substitution articles covered in Inspire Health (sugar, eggs, butter, salt and flour), all four alternatives performed very well. Used within a recipe, I would recommend any one of them. Was there a favorite? In my panel of taste testers, both the soy and coconut batches received better reviews than the cashew and rice, but not by a landslide. If nut and soy allergies aren't an issue, I would recommend these two options. They’re easier to find in stores and typically come vitamin-fortified. Plus, you can consume these delicious drinks straight from the carton!
mighty kids
GETTING YOUR KIDS TO …
“PUT THE PHONE DOWN!”
I
have two teenagers. So I know all about viral videos, trending hashtags and, of course, cell phone addiction. I’ve watched my kids, my friends and … if I’m being honest … myself fall prey to it. Addiction is defined as the compulsive need for and use of a habit-forming substance or activity. And the first step to beating it is admitting you have a problem. “Hello. My name is Michele Poche, and I’m addicted to my cell phone.”
By Michele Robert Poche Well, believe it or not, some of the best tools for getting your addiction under control come in app form. OffTime (Android, iOS) is available in a full version (Android) offering filtering and blocking for designated apps, calls, texts, games and websites as well as usage tracking, goal setting and guidance. There is also a light version (iOS) with usage tracking, goal setting and guidance. Moment (iOS) enables
you to send notifications, set daily screen limits for each family member or even shut down the phone once the time limit is exceeded. Set a daily, customizable, screenfree, family dinner period, which sounds an alarm if anyone picks up a phone at that time. Forest (Android, iOS) invites users to plant virtual seeds that gradually grow into trees. If the app is left for another one, the tree dies. Offering a very different approach to kick-
ing phone addiction, Forest allows its users to compete with others worldwide, earn rewards and even plant real trees in the environment. Flipd (Android, iOS) offers a more aggressive approach to help you unplug. Dubbed “the Distraction Destroyer,” Flipd allows you to lock the phone’s “distractions” for a set period of time. All downloaded apps and internet browsers will disappear until that time period is over. And there is no way to cheat.
Help! I'm addicted to my cell phone.
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ack B
in the saddle
Recovery leads to mindfulness
D
by Veronica Coons vcoons@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com
onna Krug has been a Barton County Extension Agent, specializing in Family and Consumer Science for nearly 29 years. Through her position, she has provided countless hours of instruction to adults in the communities of Barton County covering topics ranging from preparing healthy foods to modifying exercises to maintain strength and flexibility while aging. She has authored Kansas State University Fact Sheets used by educators all over Kansas and across the country. Healthy living is a passion and interest she shares with her husband John, a retired chiropractor. Together, they’ve embraced a whole foods diet, become avid bicyclists, and most recently began practicing mindful meditation. A year ago, following a serious bicycling accident while on vacation, Donna, with the support of John, found herself calling upon all three of these interests as she set out on the long road to recovery.
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Donna and John have a goal of riding in every state in the country. Last fall, they were able to add five states to their list when they travelled to Big Sky, Montana. Along the way, they rode in Wyoming, and North and South Dakota. They also planned their trip to include a stop in Sacramento, California to visit old friends from college, so they rode in Idaho, Washington and Oregon as they made their way to the coast and down to the Northern part of California reaching Chico. They found a nice hotel there, where the concierge recommended a nice ride on one of the scenic trails surrounding the northern California city. Chico is a city with nearly 87,000 people living in an area of about three square miles. Several bicycle trails exclusively for use by bicyclists and pedestrians link to designated bike lanes and routes that allow people to travel all over the city by bike. Donna and John set out early next the morning, navigating the streets until they reached the trail head. They rode nearly 10 miles when they began to feel tired, and stopped briefly to consider where they would go for breakfast. That’s when an unannounced bicyclist traveling at full speed hit them on the left side, hurtling them to the ground. John wasn’t injured, but, right away, Donna was aware her arm was broken. “When I ride, I wear a mirror, however I don’t recall seeing anything in my mirror, and I don’t remember hearing anything,” she said. Usually, respectful bicyclists will announce themselves loud enough, and not be going super fast. This time, both of those things didn’t happen, she explained. To add insult to injury, the man who hit them proceeded to yell at them. They were in shock. Luckily, she said, a nice lady who was walking stopped and called 911 for them. When the man began to realize the injuries he had caused, he grabbed his bike and took off. No information was exchanged, and now, a year later, Donna has moved on. She has been contacted by their good samaritan, however, and she was able to thank her. At the hospital, her injuries were tended to. She was given pain medication, and was admitted.
The second day, she began to experience the pain fully, and even though nurses administered the maximum amount of pain killers, she was still extremely uncomfortable. “I didn’t think I could manage,” she said. That’s when John suggested they try something new. She was game. Turning the lights down low, he closed the door to her hospital room. He led her through a mindful meditation exercise. It made all the difference, she said. It would be something they would turn to over the coming weeks, and even today continue to incorporate into their daily lives. The next day, Donna was released, and the couple drove the two hours to Sacramento, where they stayed with their friends and waited for their son Matt to arrive. He flew out to help with the drive back, freeing John to help Donna. The three-day long trip back was uncomfortable, she remembers, but John made sure when they stopped for the night they always had a room on the first floor, and plenty of pillows. When they finally arrived home, she contacted Dr. Hildebrand, an orthopedic surgeon in Great Bend, and made an appointment to see him as soon as possible. After he examined her x-rays, he made arrangements for surgery later that same day. “This is a bad break,” Hildebrand explained. “But you are a motivated patient.” His encouragement helped her to realize she could make it through surgery and recovery. “I think if instead he would have mentioned my age, or that a number of things were working against me, I would have just been depressed,” Donna said. “Honestly, I never ever really thought I wouldn’t regain my ability to do my normal daily activities.” She was in a sling for all of October and most of November. Then, she said, her movements were as animated as a Barbie doll. Therapy helped. She found that once her elbow released, she had enough healing happening that she was allowed to do the therapy she needed.
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I think if instead he would have mentioned my age, or that a number of things were working against me, I would have just been depressed,” Donna said. “Honestly, I never ever really thought I wouldn’t regain my ability to do my normal daily activities.
She’s still not 100 percent, but she’s not surprised. “I’m just so thankful I’m not paralyzed, or that my injuries weren’t something I couldn’t have healed from.” She had actually finished one of her Stay Strong, Stay Healthy classes in August, just before they started their vacation. One of the exercises, a widelegged squat, helped strengthen muscles she would need to rely on more just a few weeks later. “I needed help getting up from a chair or the restroom,” she said. “It was so important that I had lower body strength. It helped John a lot that I was strong. Soon after the surgery, Donna and John were contacted by Heartland Farm. Knowing that she and John were avid bicyclists, they invited them to be on the planning committee for the second Ride for Heartland, scheduled for April 22, Earth Day. The route would start at the Dominican Sisters of Peace Motherhouse in Great Bend and continue along Barton County Road west to Heartland Farm. It
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“Did it hurt? Yes, I wasn’t completely healed, but I had been released from therapy,” she said. was just the goal Donna needed to drive her recovery. Over the course of their marriage, Donna said, she and John have biked over 56,000 miles in tandem. This shared hobby is a mutual passion. It took some time for her to convince John they should ride Bike Across Kansas, but once he was on board, he organized their training schedule, so it’s no surprise he was ready to jump in again on this important ride. He set up a trainer, basically a stand that holds the bicycle upright, for Donna to use early on. Training was tough at first. Donna needed John’s help a lot in the beginning, and he was always ready to
give, she said. Finally, an unseasonably warm day arrived. It was January 28, four months to the day after the accident. The couple ventured out on their tandem bicycle for the first time. The ride was short, just a trip to do some errands. “I didn’t really ask for permission, so when I went into Dr. Hildebrand’s office Monday morning, he noted he’d seen two people on a tandem bike riding on Saturday. I was busted,” she said. Her doctor was so professional and positive about it, she recalls. He told her he wanted to see her get back to her normal activities, so he gave her the green light to begin training. Donna and John started with small goals and worked their way up to 10, 15, and then 20 miles. By the time of the day of the ride arrived, they’d completed a 30-mile ride, and she felt confident they could finish. “Did it hurt? Yes, I wasn’t completely healed, but I had been released from therapy,” she said.
Since that painful night in the Chico hospital, Donna and John continued to practice mindfulness meditation. The benefits they experienced have been so life enhancing, they began looking for ways to share these techniques with others, she said. So far, that’s included leading meditation sessions at Extension conferences. In mid-October, they were scheduled to present wellness sessions at the National Association for Extension Family and Consumer Science Agents in Omaha, Nebraska. They were pleasantly surprised to learn that 250 people had registered for these sessions in advance, she said. The interest has inspired Donna to begin work on another Facts Sheet. Look for it sometime in the coming year at the Barton County Extension office. A milestone Donna is looking forward to is her 40th wedding anniversary, coming up this year on Dec. 26. She and John have shared a lot over those 40 years. Donna shared that this latest bicycle accident, in fact, isn’t her first. When she and John were in college during the mid-1970s, they were riding
together in Manhattan, when she misapplied her brakes and flipped over her handlebars, landing on her back and injuring her tailbone. Keep in mind that then, bicyclists didn’t typically wear helmets, and it was before the invention of cellular phones. She was lucky her only injury was to her tailbone, and that a resident of one of the houses allowed John to use his telephone to call for help, p, she said. A fraternity brother arrived withh his truck, and they loaded Donna up andd took her to Kansas State University’s student health department. Then as now, John stepped up and provided the support she needed to recover. That long ago accident started John, then a dental student, to learn the benefits of chiropractic. Their interest in exploring new ideas in health and wellness hasn’t stopped since. But, Donnaa is clear, health shouldn’t be an accident. “I think lifestyle choices, things we can do ourselves like choosing a healthier plate and moving more, practicing mindfulness, they are all important,” she said.
Setting goals, goals meeting them them, and setting new ones is something that should be an ongoing process, regardless of age, and is the best way to be ready for all the fun life has in store.
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