Inspired Living January-February 2021 by Great Bend Tribune

January/February 2021

SMELL CHOCOLATE,

Lose Weight!

KEEP YOUR EYES HEALTHY

WITH NUTRITION

Fitness

FAB FAB

FADS

eating healthy

ADD A HEALTH BOOST TO YOUR

PANCAKES By Amy Reid

ancakes have been a breakfast staple for almost 2,500 years. References to this popular breakfast dish date back to Ancient Greece, and people have been calling them by the name "pancake" since the Renaissance. However, traditional pancake recipes are falling out of fashion because they don't reflect modern ideas about healthy breakfast choices. But there is good news for pancake lovers. Even in the age of avocado toast and overnight oats, there’s still room for a pancake breakfast. You can boost the health (and flavor) of your favorite pancake recipe by making any of these simple changes.

Use Whole Grain Flour

Try replacing one cup of white flour with ¾ cup of whole-wheat or multi-grain flour in your favorite pancake recipe. This adds extra vitamins and minerals, and the added fiber will help you feel fuller for longer.

Toss in Some Berries

Add a cup of fresh or frozen berries to your favorite pancake batter. This simple addition increases the amount of antioxidants and fiber in the pancakes without adding too many extra calories. The natural sweetness of the berries can take the place of sticky syrups as well.

Add a Super food Supplement

You can mix super food powders in with the other dry ingredients. Start with one teaspoon and adjust accordingly. Maca is an adaptogen that helps regulate hormone levels while adding a mellow flavor similar to vanilla. Beetroot powder will turn your pancakes a bold shade of pink and is packed with Vitamins A and C. Add a tablespoon of raw cacao powder for a kid-approved, chocolate-flavored mood enhancer.

Increase the Protein

If you follow a plant-based diet or don’t eat very much meat, you can help reach your daily protein goals by adding a scoop of protein powder to your pancake mix. Add one scoop of protein powder for every one cup of flour without impacting the texture of the pancakes.

Ditch the Mix

Pre-packaged pancake mixes often contain unhealthy ingredients like added sugar, partially hydrogenated oils and artificial colors. If you don't have time to make pancakes from scratch during the week, then batch cooking might be right for you. Double or triple your favorite pancake recipe, allow them to cool, and then freeze them in a resealable plastic bag with a piece of wax paper between each pancake. For two perfect, mid-week pancakes, just reheat them in the microwave for forty-five seconds on high. There's no need to throw out your griddle or restrict yourself to boring cereals. With these simple changes, you and your family can enjoy delicious, healthy pancakes for breakfast anytime.

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contents

Januar y/Februar y ï&#x201A;&#x; 2021

ADD A HEALTH BOOST TO YOUR PANCAKES! 7 RECIPE

15 MIGHTY KIDS

10 FEATURE

16 DISCOVER

12 HEALTHY BODY

17 RECIPE

Avocado Chocolate Pudding Breast Cancer Brings Life Challenges The Smell of Dark Chocolate May Help You Lose Weight

13 WELLNESS

Boost Your Immunity the Natural Way

Faith 21

FAMILY & COMMUNITY

14 RECIPE

Screen-Free Family Time Using Nutrition to Prevent Macular Degeneration Corn Soup with Turkey Tasso

18 EXERCISE

Fab Fitness Fads

20 HEALTHY MIND Role Fatigue

Dehydrated Winter Vegetables

SCIENCE BACKED HEALTH BENEFITS OF

s o d a Avoc 8

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editorâ&#x20AC;&#x2122;s letter

KEEP CALM AND CARRY ON We are living in a time of the unknown. Would you have ever thought that our lives would be turned upside down because of a pandemic? We've all heard of it happening in the past, but if you are like me you were blindsided by this one, especially at a time when we have access to the new age of medicine. Now more than ever, you should take every precaution to stay healthy and prevent illness. Everyone has their own theory, but it all boils down to one thing: the state of your existing health condition. Vitamin D deficiency, hypertension, obesity, respiratory and heart disease are just a few of the issues that can take you from fighting off disease to being overcome by it. Make an effort to take better care of your health; it could save your life. Eat fresh foods that are rich in vitamin C and vitamin D. Stay away from fast food. Don't smoke and keep your alcohol intake to a minimum. We are all in this together and together we can make the world a healthier place to live. Frequent farmers markets and buy local to support small businesses in your area. Stop buying from national conglomerates that import from other countries and look in your own neighborhood for goods. You will be surprised at what you find.

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recipe

Avocado VEGAN CHOCOLATE PUDDING By Nellie Palmer Vegan chocolate avocado pudding is the real "no guilt" pudding. The ripe avocado makes a creamy replacement for milk or heavy cream. The combination of cacao powder, pure maple syrup and Madagascar vanilla turn the creamy avocado into a delightful rich chocolate pudding. Raspberries will help mask the avocado flavor and can be replaced with blueberries or cherries. Taste the pudding as you make it and adjust the ingredients to your liking.

 Ingredients • 1 avocado (ripe) • 2 tbsp cacao powder • 3 tbsp pure maple syrup • 1 tsp Madagascar vanilla • Pinch of salt • 2 tbsp water (or more as needed to blend) • 1/8 cup fresh or frozen raspberries, blueberries or cherries • Cacao nibs and berries for garnish  Directions  Scoop the flesh of the avocado into a food processor or blender.

Add in the cacao powder, maple syrup, vanilla, salt, water and berries. Blend until smooth.  Taste the pudding and add more maple syrup, cacao, vanilla or berries, if needed.  You can serve this right away, or put it in an airtight container in the fridge to chill.  Leftovers can be stored in small jelly jars in the fridge for up to 48 hours. The pudding can sometimes separate, but stirring it should restore the texture.

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eat fresh

SCIENCEBACKED HEALTH BENEFITS OF

s o d a c Avo

By Katherine Tallichet

vocados are one of the few fruits that are high in fat, specifically monounsaturated fat, the heart-healthy kind that many dietitians recommend. Avocado used to be called the alligator pear because of its bumpy outer texture, and while you might love it for its creamy texture; this popular fruit also has surprising benefits. Here are five health benefits of avocado you should know about.

Avocados Fight Inflammation Inflammation is a driving force behind a number of chronic health problems, including cardiovascular disease, type 2 diabetes and cancer. There aren’t many health problems that inflammation doesn't contribute to. With inflammation being such a threat to health, avocado is a helpful and healthy addition to the dinner table. It contains antioxidants with anti-inflammatory properties and oleic acid, one of its fatty acids that helps keep inflammation in check. Good for Eye Health Vision is important to humans, but eye diseases such as age-related macular degeneration rob people of their ability to see clearly. Sadly, the risk of developing macular degeneration is 30 percent by age 75. So how can you lower your risk? A healthy diet, moderate exercise and not smoking are lifestyle habits that may lower the odds; but eating more avocado might give you an edge too. They contain nutrients called carotenoids that support the health of the retina, the portion of the eye affected by age-related macular degeneration. What a delicious way to help prevent loss of vision! Beneficial for Weight Control A cup of avocado contains 10 grams of fiber, giving it the highest fiber content of any fruit. A study published in Obesity Reviews found consuming more dietary fiber reduced appetite by 5 percent, lowered long-term energy intake by 2.6 percent

and reduced body weight by 1.3 percent. They also contain healthy fats and proteins that reduce sugar cravings. Avocados are nutrient-dense and packed with antioxidants. When you're trying to lose weight eating less can help, but you need to consume more nutrient-dense foods to prevent nutrient deficiencies. When you combine the satiety benefits of avocados with their high nutrient density, it's easy to see why they're a weight loss friendly food. Lower Risk of Cardiovascular Disease A diet rich in avocados may lower the risk of cardiovascular disease. Despite their high-fat content, studies show that the heart-healthy monounsaturated fats in avocados lower LDL-cholesterol, the type linked with a greater risk of cardiovascular disease. Studies also show that adding more avocado to the dinner table, especially if you use it as a replacement for starchy vegetables and processed carbohydrates, may improve insulin sensitivity and how the cells in your body handle glucose. Since

insulin resistance and elevated LDL-cholesterol are both risk factors for cardiovascular disease, you're doing something good for your heart when you bite into one. Avocados Enhance Nutrient Absorption One nutritional fact about avocados that many people don't know is that they boost the absorption of certain nutrients when you eat them with other foods. The monounsaturated fats in avocado help you absorb more of the beta-carotene, an antioxidant nutrient and precursor to vitamin A, from orange vegetables and leafy greens. An Ohio State study found that people who ate around 5 ounces of avocado with carrots and tomato sauce absorbed more of the beta-carotene available in these foods. So add avocado to your next

salad for optimal nutrient absorption. The Bottom Line Avocados have a creamy texture that makes them irresistible. They're a natural for salads, wraps and sandwiches. You can use avocado as a sandwich spread and replacement for butter.You’ll get hearthealthy monounsaturated fats when you make this substitution, making it a smart and healthy move. Try cutting an avocado in half, removing the pit and filling the space with fresh chicken or tuna salad.You can even open one up and spoon the inner flesh out with a spoon with a sprinkle of sea salt for added flavor. You'll find many uses for the versatile avocado and you can rest assured that you're getting lots of great benefits.

Use Avocados as a sandwich spread.

feature

Breast cancer brings life challenges But, staying positive is crucial

ome soreness in the chest area woke up Sandra Bauer in the middle of the night back in December of 2016. She started rubbing the area and felt a lump. Tired, she went back to bed only to wake up to learn the news that her Grandmother had passed away. “So, I put off seeing anyone about the lump for a couple of months,” said Sandra. “When I finally took care of myself and went to the doctor, I was told it was breast cancer.” A biopsy revealed that Sandra had HER2 positive

My father-in-law’s wife had colon cancer and he had taken her to Central Care, so he recommended Dr. Fesen. – Sandra said.

and estrogen positive breast cancer, a hormone receptorpositive cancer. According to the American Cancer Society, a biopsy will show if the breast cancer cells have certain proteins

that are estrogen or progesterone receptors. When the hormones estrogen and progesterone attach to these receptors, they fuel the cancer growth. Cancers are called hormone receptor-positive or negative based on whether or not they have these receptors. Knowing the hormone receptor status is important in deciding treatment options. In Sandra’s case, she started chemotherapy. She also had a mastectomy and a reduction to her other breast all while living in Washington State. About halfway through her treatment, Sandra moved to the Larned area with her husband of 17 years, Matthew, and their three children, 16-year-old Kalei, 13-year-old Alanah and

11-year-old Tristan. The couple also foster four other children. Sandra’s father-in-law graciously opened up his home in Larned that had been vacant so the family could live without worrying about paying rent or a mortgage. He also recommended that Sandra see Medical Oncologist Dr. Mark Fesen with Central Care Cancer Center in Great Bend. “My father-in-law’s wife had colon cancer and he had taken her to Central Care, so he recommended Dr. Fesen,” she said. “I also saw Radiation Oncologist Dr. Thomas Hegarty, too. The staff is so wonderful and so gentle with you. And it was so nice that the clinic was so close to home,” said Sandra.

Early detection of breast cancer can be key in having a successful outcome. Monthly self-breast exams and annual mammograms are encouraged. “I started doing regular mammograms, because my aunt was diagnosed with breast cancer two years prior to me finding mine. Oddly enough, I was named after my aunt.” It was definitely a stressful time for Sandra. “I was on an emotional rollercoaster from the start. When I found out my diagnosis, I just sat on my couch crying. I had lost my grandfather about two months prior to my cancer news and then my grandmother had passed. It was just like dominoes falling.” Sandra added, “on top of everything, I ended up needing a hysterectomy. It was a lot to handle. I’m thankful for the support that was around me from my husband, his family and my kids.” As for now, Sandra is doing well, besides having a little pain

from where she had breast surgery. She continues to see Dr. Fesen every three months. “After I was diagnosed, I was telling everyone, including my daughters, to do their breast self-checks, then double check, and even triple check. It’s so important. Also, to stay positive, because if you have a negative outlook, it’s just going to be ugly.” One in eight women and 10% of men will develop breast cancer in their lifetime. There is a 99% survivor rate if diagnosed with stage one, 93% at stage two and 72% at stage three for breast cancer. Central Care Cancer Center cer is dedicated to keeping cancer ilities care close to home with facilities ng in throughout Kansas, including mpletee Great Bend. They bring complete cancer care under one roof byy adi diation n providing chemotherapy, radiation therapy, financial counselingg and other supportive services.

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healthy body

e t a l o c o h Dark C

THE SMELL OF

MAY HELP YOU LOSE WEIGHT

Who doesn't like a nibble or two of dark chocolate? When you have an urge for something indulgent, a bite of bittersweet chocolate is like ambrosia to the tongue. However, chocolate has a reputation for adding inches to the waistline. It isn't a low-calorie food, but despite the abundance of calories in the average chocolate bar, studies show that even its aroma could help you eat less. By Amber King

study conducted by researchers in Denmark made a delicious discovery. They challenged a group of young women to either smell or eat 30 grams of melted dark chocolate with 85 percent cocoa content. They found the women who devoured the dark chocolate felt less hungry afterward. Ghrelin is a hormone that goes up when you don't eat for a while, and when it rises you experience hunger pangs and cravings. When the researchers measured how much ghrelin the participants had in their bloodstream, their levels were lower. This isn't surprising since dark chocolate is a satiating treat. More surprising is how the women who only smelled the dark chocolate reacted. Their hunger was satiated and their ghrelin levels dropped. The subjects who only smelled the dark chocolate had a similar response as those who ate it. Why would the aroma of dark chocolate suppress appetite? As you might have noticed when you have a cold, your sense of taste is closely tied to

your sense of smell. If your sinuses are stopped up and you can't breathe easily, food tastes bland. One theory is that tasting or smelling dark chocolate tricks your brain into thinking you've fed it chocolate. Because your body thinks you've eaten, your brain tells the cells lining your stomach to release less ghrelin and your appetite diminishes. Dark chocolate isn't the only scent that can curb the desire to eat. Some studies show that a whiff of peppermint or banana can calm appetite and food cravings. Therefore you may not have to eat to calm your hunger; the aroma may suffice. It's Okay to Eat or Take a Whiff Fortunately, studies show that dark chocolate is a rich source of anti-inflammatory compounds called flavonoids. Research finds that the flavonoids in dark chocolate lower blood pressure and reduce inflammation inside the artery walls. That's important since inflammation contributes to cardiovascular disease and stroke risk.

So don't feel guilty! Even cardiologists recommend eating a little dark chocolate each day. The key is to control portions and not devour an entire bar. If you're trying to lose weight, you could instead take a whiff when you feel an urge to snack. Look for a dark chocolate bar that contains at least 70 percent cacao, an indirect measure is the flavonoid levels in the bar. Choose one with less than 7 grams of sugar or sweetened with the non-calorie natural sweetener Stevia. Don't choose milk chocolate because itâ&#x20AC;&#x2122;s higher in sugar and lacks the heart-healthy flavonoids that dark chocolate has. The Bottom Line Keep some dark chocolate on hand when cravings strike! A whiff may be all you need and even if you eat a square or two, you're still getting health benefits. Dark chocolate is even a source of some minerals like iron and magnesium, a mineral that helps control blood pressure and is important for our health. So enjoy a whiff or a bite!

wellness

t s o o B

YOUR IMMUNITY THE NATURAL WAY

By Sara Kirckland hat dreaded time of the year is almost here – cold and flu season. This means sicknesses brought on by cooler temperatures, back to school Petri dishes and a general abundance of germs. You may be looking to enhance any immunizations or shots you receive with some good old fashioned natural immune system boosters. Follow these guidelines for you and your family to enjoy a more comfortable fall.

Get plenty of sleep. Getting enough sleep

1 2

each night is essential to keeping your immune system operating at peak efficiency. When you don't get enough sleep consistently, vital processes in your body begin to shut down. Adequate sleep is essential to regulating your immune system and keeping it able to fight off external infections and germs. Strive to stay well-rested with around eight hours of sleep each night.

Eat a diet rich in fruits and vegetables.

It's no wonder that parents everywhere admonish their children to eat their fruits and vegetables. Plantbased foods are rich in nutrients and vitamins that are critical to proper immune function. Some foods that are believed to naturally boost your immune system are blueberries, foods with omega-3 fatty acids, broccoli and spinach. This can also help you maintain a healthy weight which keeps your immune system functioning properly. It‘s a win-win! If you don't like vegetables, a daily multivitamin added to your diet can make up for any vitamin deficiencies.

Practice good hygiene. Keeping your hands washed during cold and flu season is one of the most sure-fire ways to avoid getting sick. People touch their eyes, nose and mouth a lot throughout the day, so washing your hands is essential to keeping germs away from those areas. This also includes oral hygiene - brushing teeth, flossing and mouth washing are important to keeping germs out of your mouth and out of your body.

Exercise regularly. In addition

to helping you maintain a healthy weight, regular exercise keeps your body and immune system functioning properly. Exercise helps improve blood circulation and allows white blood cells to travel rapidly to fight infections. Pursuing the healthiest lifestyle possible will help you avoid an uncomfortable cold season.

Simplicity is often best. These basic rules to live a healthy lifestyle through good eating, adequate sleep, proper hygiene and exercise will provide benefits to fighting off infections. Herbal supplements may help, but it's important to understand there isn’t scientific evidence supporting such claims. If you want to avoid the cold and flu season altogether, follow these tips to boost your immunity the natural way. 13

recipe

Dehydrated WINTER VEGETABLES

By Nellie Palmer

ith winter approaching and fall harvest in sight, having a variety of ways to store vegetables can be vital. Freezing and canning are fine, but what about dehydration? Dehydrating vegetables is easy to do, even if you are not a regular gardener with a dehydrator. Since root vegetables are mostly water and fiber, it’s fairly easy to rehydrate vegetables for soups on cold winter days. Simply follow the instructions we found at www.seedtopantry.com and be on your way to preparing dehydrated vegetables for your snacks, casseroles and soups. How to Dry Veggies in the Oven • Set your oven to 140 degrees or its lowest setting (some ovens won’t set below 170). • Use the convection setting if available. The convection setting mimics a food dehydrator by circulating heated air in the oven and reducing the drying time needed.

• Cut vegetables into bite-sized pieces. • Blanch raw vegetables until crisp-tender. Rinse to cool. • It is not necessary to blanch raw onions, mushrooms, greens, zucchini or peppers. • Raw vegetables that must be blanched before drying include carrots and other root vegetables, broccoli, cauliflower and winter squash. • It's possible to blanch small amounts of vegetables in the microwave. • Frozen vegetables that have been thawed may also be dehydrated. Blanching is not necessary for vegetables that have been previously frozen. • Cover a large baking sheet with parchment paper. The National Center for Home Food Preservation recommends placing a cooling rack (like those used for cookies) on the baking sheet and placing the cut vegetables on the rack. However, you can spread the cut veggies directly on the baking sheet. • Dry vegetables until they are brittle, occasionally turning the vegetable pieces. Timing varies, although usually

takes a bit longer than it would using a food dehydrator. Using the oven set on 140 degrees with the convection setting, the above vegetables all took less than 6 hours to completely dry. • Vegetables dried in the oven don’t have to be conditioned like dried fruits as they are dried until brittle, not leathery. Uses for Dehydrated Vegetables • Make your own soup mixes. • Add dehydrated vegetables to purchased soups. • Use dehydrated vegetables when making casseroles. • Dehydrated vegetables are perfect for camping or backpacking meals. • Make your own vegetable powders from dried veggies. Vegetable powders can be used for: • Broth powders • Homemade pasta • Adding nutrition to meals for picky children

mighty kids

SCREEN FREE FAMILY TIME

echnology is here to stay—like it or not! Families must learn to navigate in a world filled with screens and digital distractions. Parents are often warned of the physical, mental, and emotional effects of technology on children and adults alike. How do they best respond to studies and the commonly cited findings? Here are some ideas for moderating technology in your life. Parents should examine their relationship with technology by admitting their own struggle with screentime limits. They are the first example to their children about moderating screen use. Remembering to put down the devices and interact with family members goes a long way in setting the tone for their children. Families that develop and enforce their rules regarding technology have a better understanding of limits. Limits on time, as well as website and app approval, need to be discussed ahead of time. If children feel that they have a voice in the why and how of their family’s digital ground rules, they are more likely to abide by them. No-Device Mealtimes are one way to ensure family

interaction. Interpersonal and communication skills suffer when we are plugged in and relating on social media. Mealtimes free of devices will encourage and develop communication skills which are necessary to succeed, even in a technology-saturated world. Especially during the holiday season, requesting that everyone keep devices away from family time may be a good start to future meals and gatherings without devices. Cyber-Free Sundays, or even a portion of a day, can provide rest for technology weary brains. Families can brainstorm non-digital ways to spend time together such as outings to the zoo and other local attractions, enjoying nature while picnicking or hiking, or participating in indoor or outdoor games. Again, if children are allowed a voice in generating ideas and making choices about how to spend time as a family, they will be more enthusiastic about those activities. Provide alternatives for children to enjoy on their own. Encourage real life play by setting aside time for screen-free activities, depending on your children’s ages and interests. Activities they enjoy on a

By Dina Zeldon screen can be encouraged in real life as well. Cooking games can inspire junior chefs to create snacks and even meals with your help, and cyber architects can be introduced to classics such as Lincoln Logs and Legos. Hobby kits and books that go along with these interests encourage children to stay unplugged a little longer.

In today’s world, families cannot avoid technology. While there are drawbacks to technology, if parents are intentional and careful about what they expose themselves and their children to, families can enjoy the benefits it has to offer…all in moderation.

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discover

USING NUTRITION TO PREVENT

Macular Degeneration By Annie Franklin

he ability to see the beauty of the world is one of the most precious senses we have. It’s easy to take this ability for granted until it’s lost. One of the most common causes of vision loss in adults is a disease called macular degeneration, a condition most commonly seen in those over the age of 50. This disease is associated with a loss of central vision which makes it difficult to see and recognize details such as faces, but some peripheral vision is retained. The most common type, known as dry macular degeneration, is the leading cause of blindness in older Americans. As many as 10 percent of retirement age Americans have some degree of macular degeneration. Fortunately, there may be a way to prevent macular degeneration – through nutrition. A study published in the British Journal of Ophthalmology showed that a diet rich in the omega-3 fatty acids, DHA and EPA, reduced the risk of progression to serious macular degeneration. To determine this, researchers looked at dietary information on 2,924 subjects. They found that those who had a high intake of omega-3 fatty acids reduced their risk of advanced macular degeneration by about a quarter. Several previous studies have also shown that macular degeneration is less common in those with high

intakes of omega-3 from sources such as fatty fish This isn’t the first study to focus on nutrition as a way to prevent macular degeneration. The National Eye Institute sponsored research which showed that supplementing with high doses of beta carotene, vitamin E, vitamin C, zinc and copper reduced the risk of severe macular degeneration by 25 percent. Studies to further determine the effects of antioxidant supplements on the progression of this disease are ongoing. While there’s evidence that nutrition plays an important role in advanced macular degeneration, using antioxidants in supplement form has its own potential health risks. Antioxidant supplements, including vitamins C, E and beta carotene, have been associated with an increased risk of lung cancer in smokers. Omega-3 supplements

appear to hold some promise for the prevention of macular degeneration and are safe to use in most people as long as a brand is chosen that’s free of impurities such as mercury and PCB’s. Omega-3’s have other positive health properties including benefits for the heart and blood pressure, but should be avoided if taking blood thinners. Always consult a doctor before taking any type of nutritional supplement. The safest approach for preventing macular degeneration may be to increase the amount of fresh vegetables and fatty fish in your diet. Fresh vegetables are a good source of the antioxidant vitamins C and E, while fatty fish are rich in omega-3. Care should be taken to select orange vegetables such as pumpkin and carrots since they’re the best sources of beta-carotene.

recipe

p u o S Corn

Makes about 8 servings

WITH TURKEY TASSO

By Nellie Palmer

INGREDIENTS

• 1 tbsp vegetable oil • 1 onion, chopped • 1 clove garlic, minced • 2 tsp chili powder • 1 tsp ground cumin • 4 cups vegetable stock • 2 (15 oz) cans black beans, rinsed and drained • 2 ( 8.75 oz) cans white shoepeg corn (or one frozen package of Pictsweet corn, or 16 oz fresh corn off the cob) • 1/4 tsp ground black pepper • 1 (28 oz) can stewed Marzano tomatoes • 8 oz of cooked and diced Turkey Tasso (any type of spicy ham or sausage will work here)

DIRECTIONS

STEP 1 In large saucepan, heat oil over medium heat; cook onion and garlic, stirring occasionally for 5 minutes or until onion is softened. Add cooked tasso, chili powder and cumin; cook, stirring for 2 minutes. Add stock, beans, corn, and pepper; bring to boil. STEP 2 Meanwhile, in food processor or blender, puree tomatoes leaving chunks of tomato, add to pot. Reduce heat, cover, and simmer for 30 minutes or until tasso is tender. STEP 3 Season to taste with salt and pepper and ENJOY!

exercise

Fab Fads FITNESS

By Anthony Baker

etting fit and staying in shape is incredibly important to people of all ages, especially in the 21st century. Even though only approximately 15 percent of Americans belong to an actual gym, more people are getting involved in outdoor fitness activities as well as joining yoga studios and Pilates. Certain fitness fads are incredibly popular and effective for weight-loss, endurance and strength. The first of these major fitness fads is hot yoga. Often called Bikram yoga, hot yoga is taught in a studio with the heat turned up to 90 degrees or more. Hot yoga is helpful for increasing flexibility and cardio. Even though you are engaging in a rather typical

yoga routine, it is much harder for your heart rate to maintain a normal level while enduring the heat. One of hot yoga's most desired benefits is the detox your body will receive. All that sweating will help to clean out your system and purify your organs and muscles. Another popular current fitness fad is Zumba by Beto Perez. Zumba is an exciting, calorie burning dance exercise that blares music, typically with a Latin flare. These classes are usually taken in a gym with a certified instructor, but can also be purchased on CD to get a work out in your living room. Typically an hour long, Zumba is great for men and women of all fitness levels who want to sweat while having a blast. The dance styles

Zumba is an exciting, calorie burning dance exercise class, typically with a Latin flare. are a combination of salsa, hip-hop, tango, meringue and more. The choreography is fun and incorporates strength movements to help promote muscular endurance. One of the most highly ravedabout fitness programs right now is Insanity created by Shaun T. The Insanity workout is a variety of high impact workouts that shred calories and build cardio endurance fast. Insanity is quite difficult and requires the individual to be able to push past their physical and mental boundaries in order to keep going, even when they feel the need to quit. Plenty of fitness experts find the Insanity program to be fun, addictive and super effective.

lled HOt Yoga, often ca in a ht ug ta is Bikram Yoga turned up studio with the heat degrees. to a minimum of 90

Hot yoga, Zumba and Insanity are just a few of the top exercise programs that are all the rage right now. Luckily for some people with gym memberships, they can take all the classes whenever they are available at their fitness center. Otherwise, many programs can be purchased online and you can work out to the videos in the comfort of your own home.

Insanity Fitness is a variety of various high impact workouts that shred calories and build cardio enduranc e fast

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healthy mind Role fatigue is real, and it comes with a list of symptoms that include: headache, back pain, malaise and even sexual dysfunction.

f you’re past forty, you’re probably the leading lady of your own home, while playing many supporting roles on the larger stage of life.You’re most likely the mother to children of various ages, daughter to parents who have new and unique needs, and friend to those you would never turn your back on. Often these roles are balanced around a myriad of tasks in the home or at the workplace. At the end of the day, your head may be spinning and your brain is feeling heavy or drained. It would be easier if the roles were played one at a time, but instead we’re flipping back and forth between what we need to accomplish, and in what capacity we need to be present. For example, one day after a busy day at the office, I came home and signed a card to one of my children with my first name, rather than signing it ‘Love, Mom’. My brain didn’t have quite enough time to switch from boss mode to mom mode. Role fatigue is real, and it comes with a list of symptoms that include headache, back pain, malaise,and even sexual dysfunction. The best way to manage the symptoms is to manage what’s causing them. Here’s a list of tips on how you can manage the hats you wear, and in turn reduce fatigue. SET BOUNDARIES WITH YOUR CHILDREN (even if they’re grown) – Many of us were “yes moms” when

By Judi Gaman

ROLE FATIGUE:

Is Wearing All Those Hats Making Your Head Spin? our kids were young, always there to help no matter what. The downside of that is when the children grow up they still haven’t figured out how to manage their issues without calling for help. Help with the big stuff, the life changing things, but encourage them to tackle the smaller stuff on their own. Even if they get it wrong, they will learn from the experience. Don’t rob them of the opportunity to grow. PUT DATE NIGHT ON THE CALENDAR AND MAKE IT NON-NEGOTIABLE – When all the kids leave the nest there will be this moment of truth. Do you really know this person you’ve been living with? Don’t wait another day. Pick a night of the week and make it your night to reconnect. Trade off each week and allow the other person to plan the evening. Just be sure that this night is also about intimacy. It’s so easy to get distracted that weeks can go by without sex, but this guarantees that you’ll connect at least four times a month. SCHEDULE YOUR PARENT TIME – If you’re like many others your age, your parents may be aging and facing health issues. These issues can be stressful alone but when you tag on the emotion of watching a parent decline, it can become overwhelming. Pick a day of the week that you check on them, review their medications, discuss any concerns and then write down the action plan for that week.

This will also help you gauge when it’s time to bring in more help or move to an assisted living center. TIGHTEN YOUR CIRCLE – In a world where social media has us calling everyone a friend, it’s easy to forget who your besties are. Pick three to five people for your inner circle and stay close with them.You can still have friends at lower levels of closeness, but by focusing on a smaller number you can reserve your energy for the more immediate needs of family and self. DATE YOURSELF – That’s right, you need to have time to yourself. Find a few hours each week that you take all the hats off your head, turn in your titles and just be you spending time with you. Take in a good book, a bubble bath, a dip in the pool or your favorite show – uninterrupted. Not everything about middle age is bad. Finding ways to manage all the external pressures you’ll be able to find the simple joys that come at the most unexpected time. When you wear your hats, wear them proudly. But never be afraid to take them off, let your hair down and just be you. AUTHOR: Judy Gaman is the CEO of Executive Medicine of Texas (www.emtexas.com) and author of multiple books. Her latest book, Love, Life, and Lucille (www. lovelifelucille.com) is about how Lucille Fleming, a centenarian (over 100), changed her life forever. Judy’s also an award-winning speaker who travels the country inspiring and engaging audiences of all sizes.

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Laverne and Ann Lessor keep active in unusual times by Susan Thacker sthacker@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com

aith, family and community — all three are important to longtime Great Bend residents Laverne and Ann Lessor. The COVID-19 pandemic hasn’t changed that, but it has changed how they spent their time for most

of the last year. The pandemic has forced the Lessors, both in their 80s, to stay home a lot since last March. They try to limit trips to the grocery store to once or twice a month instead of weekly. They couldn’t go to church for several months, but by Thanksgiving they were able to go to St. Patrick Catholic Church at noon on Wednesdays and on Friday mornings. The church is partly taped oﬀ and they can’t have everybody at one time, Ann said. “We go during the week to let everybody

else go if they want to on weekends.” They also watch Mass on the EWTN Catholic network every morning at 7. “During our working years, we got up at six o’clock, and we still do,” Laverne said. “We try to eat properly, we try to get our sleep. We try to keep a routine.” They also try to eat healthy. “Ann is a great cook,” Laverne said. They work together in their backyard garden, raising cucumbers, squash, radishes and more. They can pickles and tomatoes, freeze beans and beets.

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They are also members of the Sunflower Polka Club, another group that hasn’t met since the pandemic, and they volunteered at the Thrift Store in Hoisington, operated by RSVP, until it too was closed due to the pandemic. “We still try to walk every day if the weather permits, and if we can’t walk, we work out on a treadmill and our stationary bicycle,” Laverne said. He also keeps the yard neat, mowing and edging the lawn. A large family The Lessors have 10 children. Both were widowed when they met; she had three children and so did he, including two stepchildren from his first wife. Laverne and Ann started dating in 1970. They met playing volleyball. Laverne was the principal at Lincoln Elementary School and he used to rent the school gym to a singles group on Friday evenings. Roger Hallenbeck, a student teacher at the time, was one of the singles who attended. So were Kay Roth and Ann Schmeidler Hertel, two friends who worked at a doctor’s office and St. Rose Hospital in Great Bend. Soon the two couples were double dating. Most of their dates were dancing dates with dinner. They married in 1971. “Even though we weren’t kids any more, we were blessed with four children of our own,” Laverene said. “When we were dating, we had some really prominent people in Great Bend tell us, you can never make a marriage work with a combined family like this,” Laverne said. “Well, we’re happy to say we are the parents of these 10. And they get along well, and they are kind to us. And we love them.”

Today, when the whole family gets together for a holiday celebration, there can easily be 55 people present. That didn’t happen in 2020, when the COVID-19 pandemic limited the size of gatherings. Ann and Laverne also had to forgo trips to their grandchildren’s sporting events in Wichita. Last spring, some of the events were canceled altogether. In the fall, the number of spectators allowed in the stands was limited. “One thing we really have missed the last few months, we haven’t been able to go to their games,” Laverne said. “We haven’t been able to get to any of them, but we have been watching all football games on YouTube.” They also watched the state cross country meet on YouTube. “Isn’t technology wonderful? I bring my laptop out here and set it on the table and watch it.” Two grandchildren are seniors at Kapaun Mt. Carmel Catholic High School in Wichita. “Hopefully, we will be able to go to their graduation next May,” Laverne said. They missed a couple of graduations in 2020. It’s rare for the Lessors to miss a graduation. Two years ago, they attended two in one day, driving to Hays in the morning and then getting to Lawrence for another ceremony, Ann said.

Coming to Great Bend Ann moved to Great Bend in 1962 when her first husband got a job here. He died in 1964. Laverne arrived in the fall of 1958 to teach at Park Elementary School. He’d earned a teaching degree from Fort Hays State in 1956 and then went home that summer to work on the family farm in Trego County. “I was a single guy, right out of college.” The superintendent of the Spearville school district sought him out first. “I was working on a tractor, and this man came walking across the field in a suit. I stopped my tractor and he said, ‘You haven’t signed a contract to teach next year. We need a teacher in a combination room – a fifth and sixthgrade classroom.’” Later he came to Great Bend and two years later, when Lincoln and Jefferson schools were new, he became the principal at Lincoln Elementary. “Great Bend was growing so fast,” he recalled. His first year at Lincoln there were 136 students in grades K-4 and the following year there were 280. The headcount peaked at around 330 before enrollment started to decline. Laverne spent 37 years as the Lincoln Elementary principal and retired in 1997.

Along the way he earned several awards, including the Outstanding Young Educator award from the Kansas Jaycees in 1967. After moving to Great Bend, Laverne married his first wife, who already had two children. They had a daughter together. “My daughter Pam had just turned 2 years old when her mother died, and my motherin-law, my first wife’s mother, lived with us for 10 years.” Eight of the Lessor’s 10 children went on to earn college degrees; six have master’s degrees, while another graduated from technical school and one had a year of college before starting a career and also becoming an EMT. They found successful careers in fields as diverse as insurance, law, education, speech pathology and engineering. The Lessors also have 17 grandchildren and 12 great-grandchildren. Ann had several jobs over the years as well, but took some time off to stay at home with the children when they were young. She worked for the USD 428 Food Service department for many years, doing everything from paying the bills to helping create the menus. After they both retired, the Lessors spent several years traveling to other Kansas cities to conduct testing for the U.S. Department of Education. They gave tests in English and Spanish. They also stepped up their volunteer work. Staying active “When we retired we vowed we would not just stay at home and withdraw from the Great Bend community activities,” Laverne said. “Therefore we started to volunteer in many areas of the community.” Throughout the years, Ann and Laverne have been active in the Prince of Peace Parish and many community

organizations. Ann has been active in the Daughters of Isabella at her church; Laverne has been a longtime member of the Noon Lions Club, serving as secretary from 1997-2017, and has been an active member of the Knights of Columbus, serving as council recorder for seven years. They are also active in the Kansas Association of Retired School Personnel (KARSP). When Laverne became state president of that organization in 2005, he brought the convention here to Great Bend and it was here eight years. “Ann and I have been on the state convention committee for 15 years,” he said, but there was no KARSP convention in 2020 because of the pandemic. “I don’t know what’s going to happen next June. Hopefully we can have it.” They became active members of RSVP and volunteered one day a month at the Barton County Historical Society. “Whenever RSVP called, we tried to help them,” Ann said. When Central Kansas Medical Center was in operation, Ann volunteered in the gift shop and Laverne volunteered in the surgical waiting room. They’ve both volunteered to help with Red Cross bloodmobiles for 20 years, with Ann scheduling donors and Laverne escorting people to the food table after they’ve made their donations. On any given day, you might have seen the Lessors helping at the Santas Around the World exhibit or the Shafer Art Gallery, or stuﬃng envelopes for the Great Bend Chamber of Commerce. “We try to keep our minds active, too,” Laverne said. He enjoys all types of word puzzles while Ann likes sudoku. A jigsaw puzzle is often in progress at a table in the living room.

Ann has made baby blankets for all of the grandchildren and greatgrandchildren. They both love to read and they both spend some time each day in prayer and meditation. They’ve also taken several major trips since retiring, enjoying a Caribbean cruise, a trip to Memphis and Nashville, a 14-day trip through Alaska, a riverboat trip on the Danube River and numerous trips to Branson, Mo. “Our family traditionally has had a full get-together at Christmas time but it will not happen this year,” Laverne said late in 2020. “We have the potential of 55 members gathering at this time but we just do not think it safe to gather in a large group. Hopefully and prayerfully the pandemic will be improved and conditions will be safe at Christmas 2021.” But you’d be mistaken if you thought the pandemic has kept the Lessors from being active. It wasn’t easy to catch up with them for a sit-down interview. One day Ann was helping with the Red Cross blood drive at St. Rose Auditorium. Another day they were taking advantage of the nice weather by washing the windows, doing some painting in their house and staining the wood trim around the front door. Ann said she started cleaning the downstairs and found three quilt tops she could work on. They are looking forward to celebrating their 50th wedding anniversary on April 17, 2021. “We’ve been very honored to live in Great Bend as long as we have and be involved in the community,” Laverne said. “We’re really thankful for what we’re still able to do. We are most appreciative of each other. We’ve had a wonderful, joyful marriage, 10 kind and honorable children.”

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