Inspire Health November-December 2019 by Great Bend Tribune

INSPIRE GREAT BEND

November/December 2019

How to Stay HEALTHY

During the HOLIDAYS

A CURE FOR RESTLESS LEG SYNDROME?

Empowering Natural Living

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super food

READY TO EAT?

e b a R i l o c c Bro By Kristy Podruchny

OMEGA FATTY ACIDS Chronic inflammation wreaks havoc on the human body. It can cause a vicious cycle for our gut flora, increase our risk for cancer, cardiovascular disease and others.The anti-inflammatory properties from broccoli rabe come from the omega 3 and omega 6 fatty acid content.This is good news for vegans and others who prefer not to have fish on the menu. EAT YOUR FIBER The fiber content alone

is enough to bring attention to broccoli rabe. Soluble fiber specifically allows sugar to be absorbed slowly to help prevent spikes. It also helps lower harmful LDL cholesterol. Simply put, soluble fiber grabs it and flushes it out. Both soluble and insoluble fiber help keep you full and satisfied. PHYTOCHEMICALS Cruciferous vegetables like broccoli rabe contain phytochemicals called glucosinolates. These cancer fighters help detox and block carcinogens while reducing inflammation. The key is to make sure this phytochemical is absorbed well using an enzyme called myrosinase. Cooking, especially at high temperatures, can deactivate the enzyme and reduce absorption. Our leafy cancer prevention ally works best if consumed as close to raw as possible.

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VITA VEGGIE There’s more goodness to be found in broccoli rabe’s vitamin and mineral content. It contains vitamins A, B6 C, E, and K along with calcium, potassium, magnesium, folate, niacin and manganese. Let’s not forget thiamin and niacin. With stats like these, you start to question whether or not that generic multivitamin is necessary.

These cancer fighters help detox and block carcinogens while reducing inflammation.

Morton

You’ve seen it at the farmers market: the vegetable that looks like broccoli and kale had a lovechild. Broccoli rabe, also known as rapini, contains all the benefits of both in its leafy bouquet. This nutritionally dense vegetable is a secret super food and is worthy of our attention.

Don’t get intimidated by broccoli rabe’s extensive nutritional pedigree and deep green color–there are many great ways to include this super food in your diet. Boiling and blanching will take the bitterness away. You can also toss chopped and sauteed broccoli rabe in a pasta dish with some peppery olive oil for a mouthwatering dinner. If you don’t mind the sharp bitter taste, try complementing your salad with a few broccoli rabe leaves. Massaging the leaves with salt or salad dressing will change the texture and flavor too. There are so many reasons to keep your eye out for this super food on your next trip to the grocery store or farmers market.

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contents November/December ï&#x201A;&#x; 2019

MAKING A DIFFERENCE

3 SUPER FOOD

12 RECIPE

7 NATURAL BEAUTY

13 RECIPE

Broccoli Rabe

Apple Crumble Pie

All Natural Remedies for Dry Skin

8 EXERCISE

Schmexercise Tips for the Non-Exerciser

Keto Broccoli Casserole

14 MIGHTY KIDS

Teaching Your Children the True Meaning of Charity

15 PETS

Why Should You Adopt a Pet?

VEGETABLES

THAT TAKE THE PLACE OF STARCHES

16 RECIPE

Broccoli Rabe Stuffed Pork Tenderloin

17 WELLNESS

Restless Leg Syndrome: What Is It, and Is There a Cure?

18 HEALTHY BODY

How to Stay Healthy During the Holidays

Even growers and producers get delayed by fevers, sneezes, cuts or sprains.

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contributing writers Amber Marie Arevalos Patricia F. Danflous Shannon Brown Ann Jarema Shirin Mehdi Crissie Mergogey Juliane Morris Kristy Podruchny

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. V6

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editor’s letter

Gratitude

With the holidays looming around the corner, (I should say speeding around the corner), now is the time to stop and reflect. Plan ahead. Plan to do something unusual this year. Here are a few ideas. Plan a healthy Thanksgiving and Christmas Feast that everyone will enjoy. Start with Inspire Health’s healthy holiday recipes in this issue. Next, plan to support a charity this holiday season. Whether it is to provide gifts for children or something as simple as helping to serve a Thanksgiving or Christmas meal to the homeless. Our Mighty Kids article on “Teaching Your Children the True Meaning of Charity” will have some charitable suggestions and ideas. “Tis the season to be grateful for your family and everything you have. As our friends in the Bahamas continue to struggle with repairing and rebuilding their communities, take a minute to see how you can help those in need. They are going to require our support for the months ahead. Start by going to www.bahamas.com/relief for a list of items needed. There are several go fund me accounts set up and some of them are set up to help specific islands and neighborhoods. You can choose anyone you want to support, the important thing is that we support someone. Be grateful for our health and fortune and be charitable to those in need. God Bless Everyone here and the world over. Suzanne Fox

natural beauty

Dr y Skin

ALL NATURAL REMEDIES FOR

Crissie Mergogey WINTER IS COMING! THE CHILLY WEATHER BRINGS A BEAUTIFUL CHANGE IN SCENERY, FAMILY GATHERINGS, AND COZY NIGHTS BY THE FIRE. UNFORTUNATELY, THE COLD AIR CAN ALSO LEAD TO DRY ITCHY SKIN. MANY MOISTURIZERS ON THE MARKET CONTAIN PARABENS, PHALATES AND OTHER TOXINS THAT ARE BAD FOR YOUR HEALTH AND THE ENVIRONMENT. BUT DON’T WORRY, THERE ARE PLENTY OF SAFE AND NATURAL WAYS TO KEEP YOUR SKIN SMOOTH AND SOFT THIS WINTER.

eal is Oatm izing, ur moist ntia y, mator or m a fl f n i entle and g ive skin sensit

 Hydrate Keep your self and your skin hydrated by drinking plenty of water each day.

 Eat Healthy Fats Adding the right dose of certain fats to your diet can help improve skin from the inside. Chia seeds, hemp seeds and ground flax seeds have an excellent balance of omega-3 and omega-6 fats to improve your skin.They can easily be blended into smoothies or mixed into salad dressings.

 Vitamin E Many moisturizers contain vitamin E because it is great for skin health. Dark leafy greens, nuts and avocados are high in vitamin E and can easily be added to your diet to soften skin from within.

 Take Cooler Showers A hot steamy shower may sound like a lovely idea to beat the cold, but it can actually cause dry skin and can worsen eczema. It may not seem luxurious, but a lukewarm shower can save your skin during the winter months.

 Oatmeal Bath For thousands of years, oatmeal has been used to treat dry skin. Oatmeal is moisturizing, antiinflammatory and gentle for sensitive skin. To make an oatmeal bath, blend one cup of oats in a blender or food processor until it becomes a flour. Stir it into a lukewarm bath and soak for 15 minutes.

 Exfoliate Use a salt or sugar scrub to remove dead, dry skin cells prior to moisturizing. This will help your skin absorb more moisture. Try a homemade scrub: mix together 1/2 cup sea salt or sugar, 1/2 cup jojoba oil, 2 teaspoons citrus zest. Rub onto skin while showering, and rinse.

 Homemade Moisturizer Store-bought Moisturizers have so many ingredients that it is hard to find one that is completely natural and safe. Luckily, you can make one at home with only three simple ingredients: 1/2 cup coconut oil, 1 teaspoon vitamin E oil, and 5 drops lavender essential oil.

 Humidifier Dry air during the cold season is the real culprit for dry skin, not the cold temperature. Having a humidifier in your home can add moisture to your home environment. INSPIRE HEALTH

exercise

SCHMEXERCISE TIPS FOR THE NON-EXERCISER Juliane Morris

f exercise is a bad word to your ears, you’re not alone. Where some people smile at the thought of a gym membership, a solo run on a sunny winter day or using circuit training equipment in their basement, other people just don’t get those

warm fuzzies—at all. Yet, research continues to compile the risks of eating too much or too poorly, and exercising too little. With exercise, health ramifications like heart disease, diabetes, stroke and cognitive decline can be helped, delayed or possibly prevented. Can

effective exercise happen for the most inertia-seated, exercise-repulsed, couch potato? Yes! The CDC minimum recommended physical activity changed from “20 minutes of vigorous activity three days per week" to "30 minutes of moderate activity

Solo Slow Dancing

NON-EXERCISE 2: LIFT AND THEN LIFT

The next time you lift something that’s lightweight but provides just a touch of weight for you, really LIFT it. Think: purse, book, can of food, filled trash bag. Take care not to strain your shoulder, arm, neck and back. Step One: Find something to lift (or notice it when something is already in your hand). Now, really lift it, up and down, slowly a few times, parallel with the floor and downward. Step Two: Discover what other everyday items become liftable in new ways and repeat Step One.

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five or more days per week." Movements as simple as standing and stretching add deposits to your health bank for well-being, weight, strength, flexibility, improved mental health and perhaps even lengthening life.Try fidgeting your feet more while sitting, dancing a bit while doing chores around the house, taking the stairs more and moving around to shift weight while standing in line. Here are some other ideas to help non-exercisers trick in a little exercise.

NON-EXERCISE SOLO SLOW DANCING

Accredited to a Taoist Monk for its creation, Tai Chi is practiced for defense training, health benefits and meditation. This is our non-exerciser modification. Be aware of your breathing, keeping it slow and deep. Step One: Turn on some slower music you’ll enjoy. If you have a smart radio, try requesting “spa/meditation” or “relaxing symphony” music. Step Two: Move in slow fluid motions; move however your body takes you!

Lift and t hen LIFT

NON-EXERCISE 3: STILL LIKE A TABLE, RIGHT…?

Shifting weight engages all sorts of muscles. There’s something both relaxing and refreshing about this movement to recharge your focus or transition between tasks. Step One: From an upright position, slowly lower your knees to the floor, hip width apart. Move your hands to the floor, shoulder width apart, knees squared with hips, and hands with shoulders. Step Two: Breathing slowly and deeply throughout, carefully shift weight very slightly from side to side, and then slightly forward and backward. Step Three: Tighten core, slowly tuck and raise belly, arching back upward slightly, and then lower belly, back arching downward slightly toward floor. Return to neutral and slowly return to upright position. Repeat steps as desired.

Still Like A Table, Right…?

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eat fresh

VEGETABLES

THAT TAKE THE PLACE OF STARCHES By Kristy Podruchny

Veggies like zucchini and cauliflower are making their way into our diet as replacements for starchy foods like pasta and potatoes. As keto and other low-carb lifestyles are becoming popular, many people are learning that they don't miss the alternative when they try a well-prepared mashed cauliflower or zucchini noodle dish.

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efore we dive into a few yummy alternatives, let’s check out the health benefits. According to Advances in Nutrition “vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as antioxidants, phytoestrogens, and antiinflammatory agents.” When substituting non-starchy vegetables in and starchy foods out, you’re giving any dish a cancer-fighting nutrition-packed boost. The extra fiber content from non-starchy veggies helps you stay full so there’s no need for that extra serving. A 2015 study published by PLOS Medicine states that “Components of fruits and vegetables that may differentiate their impact on weight change include fiber content, glycemic load (GL), and biologically active constituents like polyphenols and sugars. Higher fiber intake increases satiety, which in turn may reduce total energy intake and prevent weight gain.” Keeping this in mind for the holiday season could save a few inches from creeping to our waistlines. When you compare the amount of carbs found in one cup of cauliflower rice (5g) to regular rice (45g), you can see what a weight loss goldmine substituting non-starchy veggies is. The taste is slightly nuttier and the texture is more tender than regular rice, but if you find a great recipe online for cauliflower fried rice you’ll get addicted. The cauliflower soaks different flavors up like a sponge.You can find riced cauliflower already prepped in the frozen food section or make it at home with a grater or food processor. Cauli-

oodles are Zucchini n rite for a huge favo estyles. low-carb lif flower is wonderful when it’s mashed or made into pita-like chips for a holiday dip lined with veggies. Zucchini noodles are a huge favorite for low-carb lifestyles. Like cauliflower rice, zucchini noodles can work themselves into many different dishes, and they taste amazing. Using a spiralizer is the easiest way to make these noodles at home. Add a touch of balsamic vinegar, salt, and olive oil for a fresh treat, or simply substitute zucchini noodles instead of pasta for your next pasta dish. Two words: eggplant parmesan. Those who have tried this popular dish are already acquainted with how delicious this non-starchy vegetable substitute can be. The hearty texture eggplant offers makes it easy to stick to a low-carb lifestyle. Skip the pasta and add the sauce with a generous portion of cheese (or cheese substitute if you’re dairy free). Don’t forget the sturdy and filling portobello mushroom. Stuff them full of goodies or replace your hamburger bun with one or two of these low-carb shrooms. Holidays are a great time to introduce portobello burgers or stuffed bellas to the family. Don’t miss the opportunity to share healthy recipes and alternatives with family and friends. Besides, they’ll want to know how you lost the weight and gained a glow.

Cauliflower Crust Pizza

Portobello Mushroom Burger

Cauliflower Rice Stir Fry

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recipe NUTRITION per slice Calories: 276 Fat: 13g Protein: 3g Carbohydrates: 38g

Apple

CRUMBLE PIE By Amber Marie Arevalos During the holidays, most of us tend to overdue it on the sweet treats and over-consume holiday classics. From turkeys to tamales, we all have a holiday classic dish that reminds us of home, but there is one holiday favorite everyone can agree is a staple during the holidays. That is the famous apple pie! Storebought is fine, but to test your skills and create a personalized pie, here is a basic recipe that’s almost foolproof. Not only can you modify the recipe to fit those in your family who have allergies, but you can also determine how sweet and how soft you want your apples. INGREDIENTS 1 of your favorite pie crust recipes or a premade crust 5 large Granny Smith apples Zest of 1 lemon, about 1–2 teaspoons J uice of half a lemon, about 2 teaspoons 1 /2 cup granulated sugar 1 /4 cup coconut sugar 2 tablespoons all-purpose flour 1 –1/2 teaspoons cinnamon 1 /2 teaspoon nutmeg

INSTRUCTIONS  Preheat oven to 400 degrees.  I n a medium sized mixing bowl, make the crumble by combining all the dry crumble ingredients. Toss the ingredients together to evenly combine. Combine the cold butter into the dry ingredients by squeezing and breaking it up with your fingers until crumbs form. Cover with Saran wrap and put in the freezer. P eel and core the Granny Smith apples. Slice the apples into slices that are 1/8" thick and 1" long. In a FOR THE CRUMBLE large mixing bowl, toss the apple 1 cup rolled oats slices with the lemon zest and 1 /2 cup coconut sugar lemon juice. Then, add in the 1/2 6 tablespoons all-purpose flour cup granulated sugar, 1/4 coconut 1 stick cold butter cut into small pieces sugar, 2 tablespoons all-purpose

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flour, cinnamon and nutmeg. Toss to evenly combine. T ake the pie crust and pour in the apple mixture. The apples should be about 1/4"–1/2" taller than the edge of the pie pan. T ake the crumb topping out of the freezer. Take a knife and break up into large pieces. Then, use your fingers to break into smaller crumb pieces, using medium pressure to press into an even layer to the pie. P lace the pie plate on a parchment-lined baking sheet to protect your oven if it bubbles over. Bake at 400 degrees for 20 minutes, then lower the oven to 350 degrees and bake for another 35-40 minutes, or until the crumb topping is golden and the pie is bubbling.  Allow it to cool at room temperature uncovered. Serve at room temperature. Serve with ice cream or whipped cream.

recipe Servings: 4 Calories: 341 Fat: 31g Carbohydrates: 8g Protein: 9g

KETO BROCCOLI CASSEROLE By Amber Marie Arevalos So many diets come and go with only a small percentage of the population jumping onboard. One diet that has kept afloat through the past couple of years is the keto diet. Many people have seen great results with following a strict keto diet. The recipes are full of all those things normal dieters tend to leave out, but keto does not turn its back on fats and protein. In fact, most meals are strictly cheese and meat. This recipe provides all the macros you need to follow a keto plan. This is a simple twist to the original broccoli casserole dish and could be made several different ways by adding more bacon or even switching out the type of cream used in the recipe. Even the cheese can be altered to your favorite cheese. Enjoy this dish with friends and family and inspire them to try keto! INGREDIENTS 1/2 cup raw bacon (about 4-6 slices) chopped into small pieces (optional) 1 tablespoon butter 5 cloves garlic minced or crushed 3 cups broccoli florets 1/2 teaspoon garlic powder salt and pepper to taste 1 cup heavy cream or light cream 1/2 cup shredded mozzarella 1/4 cup Parmesan cheese DIRECTIONS P re-heat oven to 400F. In a large pan over medium-high heat, cook chopped bacon for 2-3 minutes or until almost crispy.  Remove bacon from pan and to the same pan, add the butter, garlic, broccoli, garlic powder and a dash of salt and pepper. Sauté for 2-3 minutes or until the garlic is fragrant. Add the heavy cream, cheese and cooked bacon.  Transfer to pre-heated oven and cook for 12-15 minutes or until the cheese is bubbly. Serve.

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mighty kids

TEACHING YOUR CHILDREN THE TRUE MEANING OF

y t i r a Ch By Ann Jarema

ACCORDING TO A STUDY BY UCLA, IT IS BELIEVED THAT 3.1 PERCENT OF THE WORLD’S CHILDREN LIVE IN AMERICA, BUT THEY OWN 40 PERCENT OF THE TOYS CONSUMED GLOBALLY. AND, THE HUFFINGTON POST HAS INDICATED THAT THE AVERAGE AMERICAN THROWS AWAY 65 POUNDS OF CLOTHING (OR MORE) EACH AND EVERY YEAR. LET’S NOT STOP THERE, AS THE WALL STREET JOURNAL HAS INDICATED THAT AMERICANS SPEND OVER $1 TRILLION EACH YEAR ON THINGS THEY DON’T NEED. hose results are a child many gifts might not staggering. As create a sense of entitleadults, if we are ment, not teaching children creating and living how to respect those gifts this life of excess, what kind and to be thankful for what of message are we sending they have, will. to our children? While giving

So how do we help create a sense of charity and good towards others for our children? It starts with us and our own behaviors. If you sense that your children are showing signs of entitlement and a “want, want, want” personality, here are three easy suggestions to help teach them to “give, give, give.” • At least once per week, have your children do something that is nice for someone else. For example, during the fall, if you see an elderly neighbor raking leaves, send your child over with their own childsized rake and encourage them to help. Not only will this be helpful for your neighbor, but it may also bring a sense of laughter and delight, for both child and neighbor. And, it’s great exercise too! • Turn birthdays into an opportunity to give. Many organizations are looking for volunteers and these events can actually align well with a birthday

Children will enjoy selecting a special gift fo r another child , especially knowing tha t their gift may be the only present that child receives for Christma s. 14

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party. Feed My Starving Children (www.fmsc.org) has locations in multiple states and children aged 5 and older when accompanied by the appropriate number of adults over age 18, can pack food that is then sent to people in need all over the world. • Adopt a family during the holidays. Many schools and religious organizations adopt families in need and you can be assigned one person or an entire family. For these situations, you then go and buy Christmas gifts for the family members that you are assigned. You wrap them and deliver them to an assigned drop-off location. These gifts are then delivered to the family before the holiday so that they have gifts to open on Christmas morning. Children will enjoy selecting a special gift for another child, especially knowing that their gift may be the only present that child receives for Christmas. If your local school or religious organization do not participate in such an activity, simply conduct an online search for “adopt a family at Christmas." When we make it fun for children to give to others, they find it an enjoyable experience that they want to continue, even into adulthood. Further, when we start early enough, our children make this part of their regular routine, and in many cases, look for additional ways that they can do something nice for someone else.

pets

WHY SHOULD YOU ADOPT A PET? By Ann Jarema

tâ&#x20AC;&#x2122;s estimated that each year, over 6.5 million companion animals, otherwise defined as an animal that is suitable to be a home pet, are surrendered to community animal shelters across the United States. This means that there is one animal surrendered per every 50 people in the country. And this number does not represent the number of pets already in homes. While there are many reasons that people choose to surrender a pet, the most common reasons seem to be tied to moving or relocation, where a pet might not be allowed in a new home. Another common reason is tied to behavioral issues of the animal, that a pet owner is unable to change, either because they donâ&#x20AC;&#x2122;t have the desire or skills necessary to help the animal adjust their behavior to one that is more appropriate. With the number of animals surrendered each year, and with the majority

of those animals ready to be accepted into a new home, it is imperative that those who wish to bring a pet into their home look into pet rescue over making a visit to the local pet store. While many may think that a pet store is the best place to get a cute little puppy or kitten, there are thousands of young cats and dogs available at shelters too. And, many older pets are looking for their final home where they can live out their remaining days as a loving companion. In many cases, pets provide a sense of rescue to their owners as well. Pets are known to help reduce stress levels, blood pressure and even cholesterol for their owners due to the need for daily activity that might not otherwise take place. Even petting a cat or dog can trigger the release of oxytocin, which plays a role in bonding and eliciting feelings of happiness.

Pet ownership can yield a wealth of benefits for those willing to adopt a pet and take the time to provide the pet with proper love and care. It is believed that pets can help their owners to have a healthier heart as those with pets often Petting a have a lower prevalence of cat or dog heart disease and can decrease can trigger the release of cortisol (a stress hormone) and oxytocin, which increase serotonin (a feel-good chemical). Pets are great in plays a role helping their owners connect in bonding and eliciting with other people, which can lower the risk of depression feelings of and loneliness. Those with pets happiness. often indicate that they are overall happier and more trusting. If you are lonely, you may consider letting a pet rescue you.

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recipe

Stuffed

BROCCOLI RABE

PORK TENDERLOIN By Amber Marie Arevalos

Have You Heard About Sterling Village’s 5-Star Rating?

INGREDIENTS •1 bunch broccoli rabe, trimmed •3 tablespoons olive oil, divided •1 teaspoon sea salt, divided •1/8 teaspoon crushed red pepper •3 garlic cloves, minced •1 (2-lb.) pork loin, trimmed •4 ounces very thinly sliced prosciutto •2 cups unsalted vegetable stock •1/4 cup dry white wine •1½ teaspoon nutritional yeast •2 tablespoons butter DIRECTIONS

 Boil broccoli in boiling wa-

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ter for 3 minutes; plunge into an ice bath for 1 minute. Drain well. Wrap broccoli in paper towels; squeeze dry. Chop broccoli into 1 1/2-inch pieces. Place in bowl and toss with 1 tablespoon oil, 1/4 teaspoon salt, pepper, and garlic.

 Preheat oven to 325°F.  Cut into pork loin

lengthwise from, 3/4 inch from bottom, keeping knife parallel

with cutting board; do not cut through the other side. Continue slicing lengthwise from right to left, unrolling loin as you slice, to form a 3/4-inchthick rectangle. Season with remaining salt.

 Arrange prosciutto in

layers to cover inside of loin. Spread broccoli mixture on top, leaving a 1-inch border. Roll pork up left to right. Tie with twine in knots at 2-inch intervals.

 Combine stock, and wine

in a roasting pan. Place pan over medium heat and stirring until nutritional yeast dissolves. Set a roasting rack in pan.

 Heat a large skillet over

medium-high. Add remaining 2 tablespoons oil. Place loin in pan; cook 12 minutes or until browned. Place loin on rack; cover loosely with foil. Roast at 325°F for 50 minutes or until meat registers 150°F. Remove pork from pan; let pork stand 20 minutes. Swirl butter into pan juices until butter melts. Cut pork into 3/4-inch slices; serve

wellness

RESTLESS LEG SYNDROME

WHAT IS IT AND IS THERE A CURE?

OU LAY DOWN IN BED AFTER A LONG DAY, GET COMFORTABLE, AND ALL OF A SUDDEN… THAT INDEFINABLE, URGENT, TWITCHY, RESTLESS FEELING COMES OVER YOU, AND YOU KNOW YOU AREN’T GOING TO SLEEP WELL. Those who haven’t experienced it may never quite understand the discomfort that is restless leg syndrome. While many might feel they won’t be taken seriously at a doctor’s office, it is a real problem that affects an estimated seven to 11 percent of the population in western countries.

es Mineral deficienci ed k to that have been lin min D, RLS are iron, vita esium. folate and magn

By Shannon Brown Medically, restless leg syndrome is defined as an uncomfortable sensation that causes an uncontrollable urge to move your legs. It is also known as Willis-Eckbom syndrome. Symptoms usually begin at night or during afternoon periods of rest and go away in the morning. RLS grows more common as people age and it is also linked with certain genetic characteristics that can be passed down in families. One of the main chemicals suspected to play a role in restless leg is the neurotransmitter dopamine. Technically, while RLS affects sleep, it is defined as a neurological sensory disorder, because it is believed that the symptoms originate in the brain. Dopamine affects mood and attention as well as movement, and medications that affect dopamine are used for severe cases of restless leg. Mineral deficiencies that have been linked to RLS are iron, vitamin D, folate and magnesium. Medical conditions

which can cause secondary RLS are pregnancy, Parkinson’s disease, multiple sclerosis, kidney disease and neuropathy (nerve damage). Many of these conditions affect iron levels, and iron is needed for the body to create dopamine. One new study found that a gut disorder called small intestine bacterial overgrowth (SIBO) may be more common in patients with RLS. It was a small study, but it’s a promising new direction. "Exploring the relationship between RLS and gut microbial health has the potential to open novel avenues for possible detection, prevention and treatment for RLS and other sleep disorders," said lead author Daniel Jin Blum, Ph.D., D.B.S.M., of Stanford University. Doctors are still exploring effective treatment strategies. According to another Stanford study, there is little evidence linking caffeine consumption or nicotine to restless leg. Alcohol, however, tends to exacerbate RLS, as do several types of

Frequent exercise, and massage or using a foam roller are suggested remedies. medications. These include antihistamines, anti-nausea drugs and antidepressants. Taking supplements or adjusting diet can be helpful in addressing nutrient deficiencies. For example, ironrich foods include red meat, leafy greens and beans; and consuming foods containing vitamin C can help with iron absorption. Foods rich in magnesium include almonds, spinach and cashews, and those with folate include liver, spinach and black-eyed peas. During an RLS episode, try engaging in an activity that is mentally stimulating, such as solitaire or chess. Taking a warm bath before bed with Epsom salts for magnesium, frequent exercise and massage or using a foam roller are other suggested remedies. Having a regular sleep schedule is also recommended. While there’s currently no concrete cure for RLS, addressing nutrient deficiencies and making some changes to your routine can help control symptoms and improve your quality of life. INSPIRE HEALTH

healthy body

HOW TO STAY HEALTHY DURING THE HOLIDAYS By Shannon Brown

THE HOLIDAYS ARE SUPPOSED TO BE THE MOST WONDERFUL TIME OF YEAR, AT LEAST ACCORDING TO THE SONGS. BUT SOMETIMES TRYING TO MAKE HEALTHY CHOICES, IN ADDITION TO ATTENDING HOLIDAY GATHERINGS AND FINDING THE RIGHT GIFTS CAN FEEL OVERWHELMING. HERE ARE A FEW TIPS FOR KEEPING YOUR WAISTLINE IN CHECK DURING THE HOLIDAY SEASON. • Stay moving: This doesn’t always have to mean going to the gym. There might be road closures or bad weather, or maybe you’re visiting a relative and don’t have access to your regular facility. Try bundling up and taking children or pets on a snowy hike, or walk around the neighborhood to admire decorations. Another option is at-home YouTube exercise videos. Spending a few moments on exercise will help you de-stress and feel more calm and optimistic. CDC recommendations are 30 minutes, five days per week, but even a small amount of exercise can

improve focus, reduce anxiety and blood pressure and improve sleep. Some recent studies, such as one published in the Journal of Internal Medicine, have even found that non-exercise activity thermogenesis, or essentially, being active throughout the day as part of daily life, is better at regulating weight than leading a sedentary lifestyle and spending an hour a day at the gym. •Focus on filling up, rather than depriving yourself: Even those with the iron wills may find themselves slipping at the aroma of a freshly

baked pie. Instead of relying on willpower alone, focus on filling yourself up with a snack or meal before holiday parties. According to registered dietitian Christy Brissette, of 80 Twenty Nutrition, the best snacks include a mix of fiber, protein and fat. Some ideas are vegetables and hummus, Greek yogurt and berries or apple slices and almond butter. •Bring healthy options to potlucks: You might be surprised to find that you are not alone in seeking to maintain a healthy weight. Try bringing

a healthy appetizer, or make a lighter option of a classic dish. For example, instead of sugary sweet potatoes topped with marshmallows, try bringing a root vegetable gratin, or make a mashed sweet potato dish with ghee, maple syrup and pecans. •Accept that you may gain some weight: It may sound counter-intuitive, but simply accept that it is the holidays, enjoy them, and do your best to make healthy choices. Several studies have found that while most people estimate they gain 5-10 pounds during the holidays, in reality, the average holiday weight gain is only 1 pound. •Practice mindfulness: Taking a few moments to process your emotions will help you avoid reactions such as overeating. Neda Gold, Ph.D., the director of the Johns Hopkins Mindfulness Program, advises that we also not take others’ behavior personally. “Whenever I encounter a difficult person, I tell myself, ‘this person is suffering, and that’s why they’re acting this way.’ It softens my frustration,” she said. This allows her to respond with more kindness during the stresses of the holidays and avoid potentially destructive (or hurtful) reactions.

While most people 5-10 pounds estimate they gain s, in reality, the during the holiday eight gain average holiday w is only 1 pound.

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Pam Martin is influencing the lives of young people through volunteering and advocacy by Veronica Coons vcoons@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com or Pam Martin, advocacy is a way of life. It drives her to volunteer, stay active, cultivate curiosity and to share knowledge with an eye towards making a difference. Nearly three decades ago the Martin family arrived in central Kansas from Ohio. Stepping off the plane in Wichita to 100 degrees and 30 mph winds, it was a shocking transition. “We were in rural Ohio, in Holmes County with the largest Amish population in the world. And we lived on a 400-acre farm,” she said. “It was gorgeous. I had found my bliss.” Pam’s husband, Vic Martin, then a recent PhD graduate had been hired to work as an agronomist and later the manager of a Kansas State University test farm near St. John. Pam had given up her job, and there were none like it in the area. “I was a chemist in a plant physiology lab at the largest Agricultural Research Facility in the United States,” she said. At work, she’d already been heavily involved in advocacy. Their daughter, Brenna, was 11 months old.

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Early on, Pam made two friends, Anna Minnis and Hazel Jordan, who welcomed her and helped her find her footing in her strange new home. She threw herself into volunteer activities with the St. John Pride committee, helping to lay the groundwork for St. John to become a Main Street city. But it was a visit to the little salt marsh at Quivira, with its unique environment and the birds it attracted, that convinced her she could make Kansas her home. Pam and Vic met Dave Kelly, the manager. He had been wanting to start a Friends of Quivira group, and found kindred souls in the Martins. Together, they volunteered extensively, serving on the board for several years. Pam learned to present programs and speak to civic groups. Opportunities to attend regional conferences and national trainings were offered, and Pam was eager as always to learn and share. They were the kind of amazing and foundational experiences that were only possible through volunteering. They would pay off later in her career. “Keep moving” Staying active is key to Pam being able to accomplish all that she does. In the 1990’s and early 2000’s, she was on the editorial staff of The Great Bend Tribune. She wrote human interest stories, and met many interesting people. But, the amount of time spent sitting in front of a computer, in meetings, and in cars began to have adverse affects on her health. “I developed back problems. My mother has back problems I inherited from her,” Pam said. She remembers the day when her back first went out on her. It was her daughter Brenna’s graduation party. She was upstairs in the church attic picking something up, and she heard it go. “It never happened before, and there I was, trying to crawl down the stairs,” she said. “From then

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on, if I moved wrong it would go out.” In time, it became clear, the back issues weren’t going away. She went to a doctor, who instructed her that certain exercises could help. She went home with instructions for a handful of exercises. They helped, but after some time the pain returned. She went back for more. Today, she exercises 30 minutes a day, five days a week. The routine is simple, focusing on strengthening, stretching and balance work. Pain motivates her, or rather keeping it at bay motivates her, she said. If she stops following her routine, the pain returns.

“If you’re doubled over in pain and you can’t straighten up, you can’t get out and do what you want to do,” she said. In recent years, she was diagnosed with osteoporosis, but it hasn’t slowed her down either. Shock absorbing tennis shoes are one thing that helps make staying active possible. That’s important because Pam walks miles each day at the Kansas Wetlands Education Center where she is an education specialist, providing programming for visitors of all ages. Advice she received from her friend Bob Gress, the retired director of the Great Plains Nature Center in Wichita, is to keep moving. “If you quit moving, your joints are going to freeze up, and your muscles are gonna lose elasticity and strength. You’ve got to keep moving,” she said. Return to science Along with the need to be more active, Pam realized she missed science. In 2009, she was interviewed for a position in the soon to be opened Kansas Wetlands Education Center, and she was hired. She credits her years of volunteering and the contacts she made through those efforts for helping her to land the position. She was given the green light to develop her own programs, and began visiting and consulting with professionals at other nature centers all around Kansas, attending training sessions with associations like the Kansas Association for Conservation and Environmental Education. The opportunities to learn and to share are never ending, and through them, Pam feels she is making a difference in the lives of the young people who visit the KWEC.

The Martin’s rural Great Bend home, nestled among established windbreaks to the north and south, includes a pasture where their horses (Callie, a 16-year-old Sorrel, and Muffin, a 23-year-old gray) are content to roam. Both have gone to several horse shows, and enjoy the occasional ride or walk. Visits from local wildlife, including deer and fawns, foxes and turkeys make each day unique. When they learn to tag butterflies and catch a fish or a dragonfly, they are making lifetime memories. It is her hope that when they become adults, they remember that, and in turn understand the importance of caring for the earth. Work for change Early in 2018, the political climate in Kansas as well as the nation sparked Pam into action. Extreme policies from both the

Brownback and Trump administrations were motivating factors. She met Betty Taylor with Women of Kansas, who encouraged her to start a Barton County chapter. Pam reached out to the group’s founders and met with them in Wichita to go over details. By March, she was sending out emails to area women, inviting them to meet and learn more about the organization. The timing was right, because 15 women signed on, and the chapter was born.

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Focused on encouraging moderate policies in state and national government, Women of Kansas is a non-partisan group, and members come from the entire spectrum of political parties, Pam said. The chapter has conducted voter registration drives, hosted state politicians who have talked about important legislative issues and invited speakers to provide programs to the group on topics ranging from voter registration policies to climate change. The latter is Pam’s number one cause for advocacy, she said, and it should be no surprise. At work, and in her spare time, her fascination with ecology led her and husband Vic to take up birding, and a few years ago, Pam began raising Monarch caterpillars at the KWEC as part of her educational programming, and releasing them in the center’s “butterflies and beneficials” garden. Through these activities, she has become very aware of changes to the environment happening locally. “Honestly, nothing else really matters,” she said. “People balk when they hear the terminology ‘climate change’ and they think

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it’s just environmental. But you’ve got to remember that your environment, your habitat, is everything around you: food, water, shelter, space. That’s what you need to survive. It all depends on us being able to mitigate climate change. And, we’re seeing it now.” By providing a space where women can receive information first hand about important issues and their voices heard by politicians, it is Pam’s hope that moderate policies and helpful regulations will be enacted, and those already existing are protected. Creating perspective In her free time, one of the things Pam enjoys doing is creating. Recently, her interests have turned to ceramics, and she began taking an art class with Bill Forst at Barton Community College. Working with clay, she’s found, helps to relieve stress. “You can’t be thinking about anything else,” she said. “If you aren’t concentrating on what you’re doing, it flops big time. It’s been just wonderful.” A home workshop is something she aspires to, but for now, she attends class

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once a week. She’s especially fond of a technique called Raku. “It’s earth, wind and fire! How much better can it get than that?” It’s exciting too, she said. The process involves heating regular bisqueware to a high temperature in an outdoor kiln, then transferring it to a container filled with organic material. When the ceramic makes contact with organics, it flames up, and a lid is placed on the container. Materials oxidize, leaving a unique metallic iridescence on the piece. After enough time passes, the piece is then plunged into water, or in some instances snow. Sometimes, the piece explodes, but when it doesn’t, each one is unlike any other. Painting, photography and eco-dying are other interests Pam enjoys. It all goes back to chemistry, experimenting, and sharing. Most of all, creativity provides balance and perspective. “I owe a lot of people gratitude for the friendships we made in St. John, to the friends Vic and I made within the nature center field, and the team I work with at the Wetlands Center today,” she said. She remains always hopeful for the future.

Medical Park Pharmacy Kevin Regier, R.Ph.

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