Inspired Living July - August 2021

July/August 2021

CHOCOLATE

Chip Scones MIX Cardio,Weights MULTIPLE

Cancer fighter

Recipe

By Mary Hoisington Karen Neuforth passed away earlier this year and those of us who have been at the Tribune a good while, appreciated Karen not only for her extensive knowledge of area history, but also for her delicious baked goods. It was not uncommon for Karen to stop by the office on a Friday afternoon or Monday morning with a plateful of freshly baked cookies, a cake or other confection.

Karen graciously shared this recipe with me after finding out chocolate chip scones were my 7-year-old son’s favorite breakfast.

Scones are traditionally a slightly sweetened bread, although scones may be made with savory flavors. They are eaten plain with coffee or tea, although

Americans ns have been known own to add butter, jam m or cream.

This recipe ecipe is very flexible, exiblee, so feel free ee to try different flavors, adjusting djusting dry and liquid ingredients nts as necessary. If you don’t have buttermilk termilk on hand, try adding 3 tablespoons ons of apple cider vinegar to regular whole milk.

A couple of my family favorite flavors are orange cranberry white chocolate chip (1 tbsp orange extract, ¾ cup dried cranberries, 10-12 oz white chocolate chips-omit the chocolate chips) and caramel toasted pecan chocolate chip (3 Tbsp Torani classic caramel flavored syrup, 1 cup toasted pecans, 10-12 oz chocolate chips). When I make mini scones or scone bites, I will usually use mini-chocolate chips.

Chocolate Chip Scones Preheat oven to 400 degrees F. Ingredients: 2-1/2 cups all-purpose flour (plus additional for kneading) 1 Tbsp baking powder 1 tsp salt ½ tsp baking soda Approx. ½ cup sugar 2 Tbsp shortening 1 stick unsalted butter Approx. 6 ounces (or more) Ghiradelli radelli semi-sweet chocolate chips 1-1/4 cup buttermilk

Whisk together the dry ingredients. Cut in the 2 Tbsp of shortening. Slice the butterr into 1/8-1/4 inch slices and add to the dry ingredients.

With thumb and fingers,

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press the h slices li off butter b into i flflour our, making flakes of butter about the size of a dime or nickel. Add the buttermilk, stirring sufficiently to moisten the dough. Do not overmix.

On a floured surface, knead the dough two or three times, just until the dough holds together. Pat the dough out into a rectangle approximately 8”x10”. From the short end, fold the dough like a letter into thirds. Pat it again into a rectangle, approximately ½ inch thick. Using a floured knife, cut the dough in half lengthwise, then crosswise. The quarters of dough may then be cut in half at a 45 degree angle for large scones or in similar manner for smaller scones.

Place on baking sheet and bake for 12-18 minutes.

Makes 16 small scones or 8 large scones.

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July-August

CONTENTS

2 RECIPE 6 HEALTHY MIND 7 DIET 8 RECYCLING 9 SAVE 12 DRINK 13 PROJECT 14 KETO 15 PETS 16 FEATURE 18 GOLF 19 NUTRITION

Chocolate chip scones

Play to stay mentally sharp

Eat these super foods

Contributing to a greener future

Green tips that save money

‘Escape (the Piña Colada Song)’

11

Marbled terra cotta pots

Mint chip ice cream

Benefits of having a pet

Multiple cancer fighter

Add variety to your game

Protein for muscle health

5

Healthy Mind

to Stay Mentally Sharp

Health experts have long recommended diet, exercise, continuing education and social activity for seniors to maintain their cognitive health — the ability to clearly think, learn and remember.

Now researchers have found a new way seniors can stay mentally sharp: playing games.

The Research The University of Edinburgh published a study in 2019 that shows big benefits for seniors who play card and board games. Psychologists studied more than 1,000 people age 70 for memory, problem-solving, thinking speed and general thinking ability. The participants then repeated the same thinking tests every three years until age 79, and at ages 70 and 76, they were also asked how often they played games like cards, chess, bingo or crosswords.

According to the study’s authors, those who regularly played non-digital games scored better on memory and

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thinking tests in their 70s. People who increased game playing in later years were found to have experienced less decline in thinking skills in their 70s, particularly in memory function and thinking speed. Even behavior changes in later life were found to be beneficial.

Known as the Lothian Birth Cohort, the group of seniors had been tracked by researchers since birth. The results of the study accounted for physical health and IQ. “In our Lothian sample, it is not just general intellectual and social activity, it seems; it is something in this group of games that has this small but detectable association with better cognitive aging,” said Professor Ian Deary, director of the study. “It would be good to find out if some of these games are more potent than others. We also point out that several other things are related to better cognitive aging, such as being physically fit and not smoking.”

Caroline Abrahams, charity director at Age UK, said, “Even though some people’s thinking skills can decline as we get older, this research is further evidence that it doesn’t have to be inevitable.”

Get Started Because social activity also is useful in helping prevent cognitive decline, seniors can benefit from regular group card games. Look to your local senior center for organized games, or consider setting up a regular game of cards or other games with friends.

Card games need not be complicated to be beneficial. GrayingwithGrace. com offers a run-down of some simple card games for seniors who might just be beginning to play cards at www.bit. ly/2SdAklh. For a primer on popular board games, visit TheSpruce.com at www.bit.ly/2Yl6YFP.

Diet

The US Dietary Guidelines recommend healthy eating patterns, “combining healthy choices from across all food groups — while paying attention to calorie limits.”

Research has shown that doing so can reduce risk of high blood pressure, heart disease, diabetes and certain cancers. In addition, there are many nutrientpacked “superfoods” that are must-haves in your diet as you work toward achieving health benefits and reducing chronic disease.

Berries High in fiber, antioxidants and disease-fighting nutrients, berries are a sweet addition to any diet. Think blueberries, raspberries and strawberries.

Even when they are not in season, you can buy them frozen and add them into your diet for a healthy snack.

Eat them plain or add them to yogurt, cereal, oatmeal or smoothies.

Fish Fish are a good source of protein and omega-3 fatty acids, which help prevent heart disease. Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies and sardines.

Leafy Greens Dark, leafy greens are a good source of vitamin A, vitamin C and calcium.

They also include fiber and several phytochemicals that can have a positive impact on your overall health. Dark lettuces are great additions to any salad, but don’t forget varieties such as spinach, Swiss chard, kale, collard greens or mustard greens.

Sauté them with olive oil or add them to soups and stews for a super addition to your diet.

Olive Oil Speaking of olive oil, this cooking addition is a good source of vitamin E, polyphenols and monounsaturated fatty acids. All of these can help to reduce the risk of heart disease. You can substitute butter or margarine with olive oil in pasta or rice dishes. Drizzle over vegetables or use as a dressing to reap the benefits of this superfood.

Nuts Most nuts contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.

Hazelnuts, walnuts, almonds and pecans, specifically, are great sources of plant protein. You can easily add a handful to oatmeal or yogurt

or have as a standalone snack. Consider trying the various types of nut butters such as peanut, almond and cashew, as well.

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Recycling

Contributing to a Greener Future Sunflower Diversified Services is located in Great Bend, Kansas.

Sunflower Diversified Services has been serving adults & children with disabilities in the Barton, Pawnee, Rice, Rush and Stafford counties for over 54 years. Its mission is to advocate for, support and teach clients with developmental delays and/or disabilities to reach their potential and achieve as much independence as they desire. Their award-winning recycling operation sets the standard for Central and Western Kansas recyclers and provides a variety of employment opportunities for the

people they serve and the community. They offer regular pickups from area counties and businesses, as well as a convenient drop-off location at 5605 10th Street (Old Pro-Tint building) Great Bend. The material processing plant is located at 8823 4th Street in Great Bend where they sort and process all the recyclables into 1000lb to 2000lb bales. The bales are then picked up by Sonoco and sold and processed back into a finished item. In 2019 Sunflower processed 2 million pounds of recyclables and in 2020 processed a staggering 4 million pounds.

5605 10th St. - Great Bend 620-792-1321

Plastics Plastic Pop & Juice Bottles Plastic Milk Bottles (Rinse & Remove Lids) Plastic Grocery Bags

Glass Glass Jars & Bottles (Rinse & Remove Lids)

ITEMS ACCEPTED Paper Pastel Paper, Envelopes, Mailings, File Folders, Carbonless Forms Shredded Office Paper Typing & Copy Paper Adding Machine Tape Computer Paper Orange Bar, White Form Feed Green Bar, Blue Bar Construction Paper, Dark Paper Paper Board Boxes Gift Wrap (no foil) Paperbacks, Egg Cartons Paper Tubes, Phone Books, Brown Envelopes TV Guides, Digests

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Metals Aluminum Cans (Purchased or Donated) Pie Plates, Clean Foil, Misc.

Steel or Tin Cans (Rinse) Misc. Metal

NOT ACCEPTED Magazines All Slick Paper Mailings Newspapers Corrugated Cardboard Brown Paper Bags Hard Backed Books

Carbon Paper Wax Paper Foil Coated Paper Plastic Food Containers Colored Plastic Containers Plastic Food Wrap Paper Towels

Photographs Motor Oil Containers Chemical Containers Window Glass Batteries HHW Containers Styrofoam

Save

Green Tips that

Save Money Committing to a greener life gives the Earth helping hands in its fight against pollution, resource depletion and greenhouse emissions.

You may have reservations as eco-friendly lifestyles often get the reputation of having expensive repercussions.

However, there are simple and inexpensive changes you can make that will save you money.

A fun way to track your savings is by comparing your previous monthly bills with fees from greener living. Look at totals due for financial responsibilities, including utilities, water and groceries.

Keep your additional funds in a separate account for a rainyday fund or consider donating it to a trusted organization.

Many groups use public funding to study and improve ways to make Earth more sustainable.

Here are some helpful tips to get you on the road to an eco-friendly life while saving money.

Invest in Reusable Accessories Line your kitchen pantry with affordable, reusable cloths to avoid the need for paper napkins or towels.You may substitute traditional paper towels with recyclable options, but eliminating the need to recycle is preferred.

Ditching disposable napkins reduces your trash output, which cuts down on energy waste required to transport and process waste.

It would be best to

consider investing in reusable water bottles rather than sending plastic to the landfill or recycling center. According to the Water Project, landfills are already overflowing with approximately 2 million discarded water bottles.

Insulate Your Home While receiving an insulation audit and repairing areas in your home, inadequate protection may require an initial investment; the savings, however, will eventually cover the cost. When your home cannot protect itself from winter’s cold or intense summer heat, HVAC equipment must work harder, resulting in wasting energy.

A properly insulated building efficiently regulates the interior temperatures while cutting your carbon footprint and reducing electricity bills.

New 2021

Try to Repair Broken Devices Rather than disposing of a broken appliance, try your hand at DIY repair or hire an expert in the field.

Suppose you’re experiencing common problems with your washer or dryer. In that case, there is likely literature available for an affordable, simple repair.

Limit the amount of heavy equipment you deliver to the landfill by trying to fix it first.

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23rd Annual Great Bend Tribune

Women’s Expo Tuesday, September 28, 2021 Great Bend Events Center 3:30 p.m. - 7:00 p.m.

Admission is FREE Exhibits • Door Prizes Demonstrations

S

! e t a D e h t e v a

Fitness

Go to any gym and you’ll realize there are two types of people: weightlifters and cardio junkies.

Talk with any fitness coach, however, and they’ll tell you that finding a healthy balance of both is the most effective way to build a healthy body, increase muscle mass and improve overall endurance.

There are certainly benefits to focusing on one form of exercise, especially when you’re just getting started.

For example, people with low muscle mass and high fat mass can start with weightlifting to increase muscle mass and become more efficient at burning fat.

People with high muscle mass but overweight bodies will need to add more cardio versus weight training to get in better shape.

Both is Better Incorporating some form of both types of exercise into your routine is the best way to maximize weight loss.

Performing both exercises consistently and balanced can increase your muscle mass, decrease weight and build cardiovascular health.

Weightlifting combined with cardio also increases the number of pounds you lose from fat.

Adding Cardio Add plyometrics — or quick bursts of movement

that increase your heart rate and tire you out — between sets of weightlifting. These can include jump squats, mountain climbers and burpees. Pick one and do sets of 10 in between your weights. You’ll notice a big difference and a more complete workout.

Another great way to add cardio is taking less rest time between weightlifting repetitions. This gets and keeps your heart rate up as you work through your weight sets.

Adding Weights Experts recommend a heavy cardio program to include three to five days per week for a combined minimum 150 minutes of activity. To help maximize your

weight loss, consider adding upper and lower body-weight training routines three times per week to your cardio routine.

Another simple way to add more weights to your cardio routine is to tack on 10 to 15 minutes of weightlifting to the end of your session. Be sure to rotate different areas of the body in order to give your muscles time to fully recover and reap the benefits of the exercise.

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Drink

‘

(The Piña Colada Song)’ What’s in the Drink?

The piña colada is usually a sweet drink with pineapple (piña, Spanish for pineapple) and strained (lada) over ice, usually then blended. It is believed to have originated in Puerto Rico, which proclaimed it the official drink in 1978.

Similar drinks include the Blue Hawaiian, which includes blue Curaçao; the State Island Ferry, with equal parts Malibu rum and pineapple juice served over ice; and the Kahlua colada, where coffee liqueur is substituted for the rum.

The classic song about a cocktail is “Escape (The Piña Colada Song)” was released in 1979 by the British-born Rupert Holmes off the album “Partner in Crime.”

What’s It About?

In three versus, the song talks about a man who spots a personal ad in the newspaper that piques his interest. He’s bored in his current relationship, but interested in the woman who likes piña coladas and getting caught in the rain.

The song ends with him meeting the writer in a bar, and it turns out she’s his girlfriend.

Originally, the song started with “If you like Humphrey Bogart;” piña coladas was a last-minute improvisation by Holmes.

“Well, this woman wants an escape, like she wants to go on vacation to the islands. When you go on vacation to the islands, when you sit on the beach and

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someone asks you if you’d like a drink, you never order a Budweiser. You don’t have a beer,” Holmes told Songwise.

“You’re on vacation. You want a drink in a hollowed-out pineapple with the flags of all nations and a parasol.”

He’d never even had a piña colada at the time, he said.

Make Your Own Recipe is from Taste of Home.

2 1/4 cups unsweetened pineapple juice 1 15-ounce can cream of coconut 1 1/2 cups light rum 6 cups crushed ice Pineapple wedges, for garnish In a 2-quart pitcher, combine pineapple juice, cream of coconut and rum. For each serving, add a generous cup of rum mixture and 1 cup ice to a blender.

Process, covered, until smooth. Pour into a chilled glass and garnish the rim with a cut pineapple wedge.

Project

Instructions 1. Spray paint your pots with white spray paint. Use thin, even strokes and let them dry overnight.

2. Drizzle your nail polish colors into the bowl of lukewarm water. Make sure your container is large enough to allow for twistingg the terra cotta pot. Start with the he lightest color and d pour close to the surface of the water to keep it from sinking to the bottom.

If you’re looking for some low-maintenance lovelies to put in your pots, try succulents and cactuses, which need light, welldraining, sandy soil and very little water. You can also look for sansevieria, a tall houseplant that’s tough to kill. Spider plants and pothos are more good choices for low-maintenance indoor plants, but be careful p if you have small children s or o pets; pothos can c make them sick. si Kalanchoes are another good goo choice, and they also bloom. bloom Calatheas are dramatic in dr color and a form, but are relatively easy keepers with tall, upright leaves. Begonias are another

bloomer that also come in a range of leaf colors for a vibrant pop even when they aren’t blooming.

For those with truly black thumbs, head to the crafts store and invest in fake plants.

Fake succulents are trendy and, with some varieties, you can barely tell the difference between the fake and the real. Stick them in decorative vase fillers or aquarium gravel.

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Materials 6-inch terra cotta pots White spray paint Drop cloth Two nail polish colors A disposable bowl filled with lukewarm water Toothpick Clear acrylic spray paint Disposable gloves

3. Swirl the colors with a toothpick to create a marbled effect.

4. Quickly dip the pot and twist it into the bowl before the polish can dry. Use disposable gloves; this can get messy. Have fun creating different designs and patterns.

5. Put the pot on the drop cloth and allow it to dry overnight. Finish with clear spray paint to seal.

Morton

Another activity that exploded during the pandemic was keeping houseplants. Here’s a way to get crafty and flex that green thumb from HGTV.

10th Street

3 Blocks West of Main

2301 10th, Great Bend 620-792-3999

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Keto

Mandy Pagano is a recovering food addict and long-time ketogenic practitioner, dedicated to creating simplistic and delicious ketogenic meals. As a no-nonsense wife, and home-educating mother of two, Mandy’s passions in life are reading, music, and teaching her children.

She has a life-long love of cooking, and is a self-taught home chef.

You can find Mandy at www.myketogenickitchen.com Author: Mandy Pagano Prep Time: 24 hours Cook Time: 10 minutes Total Time: 24 hours 10 minutes.

Yield: Approx 8 servings Category: Ice cream, dessert Method: Egg custard Cuisine: American INGREDIENTS •110 grams allulose, Bochasweet, or xylitol •1 1/2 c (12 fl oz) heavy cream •1 1/2 c (12 fl oz) boxed coconut milk (the thin stuff in the carton) • Generous pinch salt • 3 whole eggs, large • 1/2 tsp vanilla extract • 3/4 tsp peppermint extract • 20 drops liquid vanilla flavored stevia drops • 36 g (about 11 squares) Lily’s dark chocolate, chopped as desired (chips are fine, too)

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INSTRUCTIONS Stovetop Custard Method: Prepare your ice cream maker as per its instructions.

This means if you have a bowl that needs to be chilled ahead of time, do it well beforehand, as per your machine’s instructions.

When ready to make the custard, set a fine mesh strainer over a large lidded bowl or container. Set aside.

In a large, heavy-bottomed saucepan, combine sweetener, heavyweight cream, coconut milk, salt, and whole eggs.

Whisk to combine.

Set on the stove over medium heat, whisking continually until the custard is thickened enough to coat the back of a wooden spoon. This usually takes between 20-30 minutes.

Once the custard is cooked, immediately remove it from the heat and whisk in the extracts and stevia.

Pour the custard through the fine mesh strainer and into your storage bowl. Let cool slightly, then put the lid on and chill thoroughly. Ice cream custard should be aged a minimum of four hours, but longer is better.

8 hours or overnight yields the best and most consistent istent results.

Once the custard has aged, follow your churn’s directions to freeze. You are looking for a soft-serve texture. If you get to where it looks like hard ice cream, you’ve churned too far. It will still be ok, but you may need to scrape it out of your churner to get it all into your freezing container. In the last few minutes you may sprinkle the chips into the churn, OR you can quickly mix them in by hand when transferring to your freezing container.

Transfer the churned ice cream to your freezing container, put the lid on, and freeze a minimum of four hours. Eight or more for best results.

Pets

Owning a pet means more than just having a fourlegged friend around the house. It can also mean a healthier lifestyle and increased happiness in your life.

Research has shown that living with pets provides certain health benefits, including lower blood pressure, decreased anxiety and boosted immune systems. So take your pooch for a walk or cuddle with your cat to show them a big thanks for making a positive impact on your life.

Healthier Hearts People who own dogs get more activity in their day simply by mixing in walks around the neighborhood. According to the American Heart Association, dog owners are 54% more likely to get the recommended amount of exercise than their nondog owning counterparts.

As a result, and due to a stronger immune system from being exposed to pet fur and dandruff, many dog

owners see a decrease in blood-pressure, triglycerides and cholesterol levels. This puts them less at risk for heart-disease.

Fighting Allergies Researchers at the University of WisconsinMadison, in the Journal of Allergy and Clinical Immunology, have found that kids growing up in a home with “furred animals” – whether it’s a pet cat or dog, or on a farm and exposed to large animals – will have less risk of allergies and asthma.

The university has performed recent studies analyzing the blood of babies immediately after birth and one year later.

Here are some of the results: • If a dog lived in the home, infants were less likely to show evidence of pet allergies (19% versus 33%).

• They also were less likely to have eczema, a common allergy skin condition that causes red patches and itching.

• They had higher levels of some immune system chemicals, which is a sign of stronger immune system activation.

Elderly Benefits Studies have shown that Alzheimer’s patients have fewer anxious outbursts if there is an animal in the home. Walking a dog or simply caring for a pet can provide healthy levels of exercise and companionship for the

elderly.

Playing with a dog can elevate levels of serotonin and dopamine, which are nerve transmitters that are known to have pleasurable and calming properties, according to studies by the University of Texas School of Public Health.

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Feature

Multiple cancer fighter Ongoing cancer battles fail to dampen Richard Cramer’s spirits If you have been to Central Care Cancer Center in Great Bend, then you might know Richard Cramer. He has unfortunately been a fixture of the clinic since the clinic’s beginning, and has battled a variety of cancers including colon, prostate, and two rounds of lung cancer.

But, through it all, the 82-year-old father of three and grandfather to seven, remains upbeat, full of life and a bit ornery.

It started near the year 2000, when Richard thought he had hemorrhoids, but his referring provider thought differently and ordered a colonoscopy, which showed colon cancer. Richard had a colectomy in 2001 and started seeing Dr. Mark Fesen with Central Care Cancer Center.

In the United States, colorectal cancer is the third leading cause of cancerrelated deaths in men and women with the majority of them being preventable. Early detection is key to success, such as getting a colonoscopy.

Richard’s most recent colonoscopy in 2019 came

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back negative.

On top of the colon cancer, it was discovered that Richard hadn’t had a recent PSA test.

The PSA test is a blood test used primarily to screen for prostate cancer. The test measures the amount of prostate-specific antigen (PSA) in your blood.

According to Richard, “they checked mine and it was higher than a kite. I mean it was out of sight.” Richard received treatment and his PSA is now at a normal level.

Dr. Fesen encouraged Richard to go through a series of tests and scans. That’s when cancer showed up in his right lung: Non-small cell lung cancer. Richard’s right upper lobe was resected in 2003. He underwent an intense schedule of radiation therapy and chemo for over a month.

However, a few months later, cancer had metastasized

to Richard’s right adrenal gland and surgery was performed to resect the gland. On top of that, Richard developed a hernia on the right side of his body.

“The family was in Salina at a hotel and my young granddaughter at the time was sitting on a chair playing a game. She about fell off and I went to grab her, causing the hernia. I got that repaired, but I had it sticking out there pretty good. I could rest my arm on it,” chuckled Richard.

“So, I’m getting over the hernia and recovering from

the right adrenal gland resection, when it was discovered I was losing my vision,” he said. By now it’s 2004 and Richard underwent cataract surgery.

It would seem though Richard would not be done seeing the inside of a hospital, as shortly after this surgery, he was sitting on a stool, shaving with an electric razor in his bathroom. He got up, but went down hard and broke his left leg in two different places. “After that, I was in pretty good shape for a long while,” said Richard.

It wasn’t until January of 2020 when cancer appeared in Richard’s left lung.

Again, non-small cell carcinoma.

“Currently it’s in remission, but I continue to take IVIg’s,” said Richard.

Intravenous immune globulin (IVIG) is a product made up of antibodies that can be given intravenously. Antibodies are proteins that your body makes to help you fight infections. With cancer, the body’s immune system can be depleted and not make antibodies on its own.

Throughout this whole time, Richard has worked with Dr. Fesen at Central Care. Richard jokes, “I’m kind of the boss there. When I’m there to do my IVIg’s, I just go there, and pretty much know what I’m doing. I mean, everybody knows me and if they don’t, they will in short order (laughing).

Nobody really tries to boss me around.

I’ve been here since the clinic opened!”

This Army veteran not only battled colon and prostate cancer, but lung cancer twice. “When I first started, I was scared to death. I didn’t know what was going on. Dr. Fesen had written a book (Surviving the Cancer System: An Empowering Guide to Taking Control of Your Care) and that book probably

helped me more than anything else.

“But when he told me I had lung cancer, that kind of kicked me in the butt. I just felt well what the heck is going on here. It’s not just the treatments, but it’s everything else – preventive medicines, additional appointments and doctors. I guess after the lung cancer, I just kind of got strong and I believed a little bit more in the Lord maybe. I got to the point where you are not going to kick me.You are not going to kick me, because I’m already down. I’ve got to kick this.”

Mary, Richard’s wife of 59 years, agrees. “He is such a strong person and he takes care of himself, all of his medications and doctor’s appointments.

It’s amazing how he has come through all of this. He has had setback after setback with these numerous cancers, but he always comes through. It’s amazing.”

Despite it all, when asked how he’s doing now, Richard responds, “I feel all right. Hell, when you’re over 80 years old, how are you supposed to feel really? I would say that I don’t feel like I’m 40, and I can’t do things like I used to, but I feel all right.”

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Golf

In golf, the most common types of tournament formatting are match and stroke play.

Players compete to approach the hole in the least number of swings and avoid penalties from out-ofplay shots and water hazards.

While it’s typically the easiest way for individuals to enjoy a relaxing day out on the links, you can spice up your game by including various competitive levels.

Scramble If you’re playing with a significant number of players, this game helps expedite your speed and encourages each player to perform their best with each swing.

Teams of two, three or four golfers take a shot on the initial swing. Once everyone participates, the group

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decides which ball provides the best position for the next shot. The process continues throughout the hole until it is completed. Most tournaments allow players to place the ball within one club length of the chosen placement.

Scoring typically follows a stroke-play event where the lowest cumulative score after the course is finished.

Better Ball Better or best ball is like a scramble, but teams swing on their own ball throughout the match rather than choosing a specific shot to play. After each round, the lowest number from each player is the score for the resulted total on the hole.

The game is ideal for strong players who desire to play individually against a team of less experienced golfers.

Four-Ball Four-ball involves pairs

of golfers who play their ball individually rather than alternating shots. During match play, team members who complete the hole with the fewest shots win their team’s point.

You can also play stroke troke play in this format by counting shots and using sing the team’s best performer’s rmer’s score.

Skins A game of skins cann bee played individually or with wit teams. The team or player laayer with the lowest score ree at thee end of each hole is aw awarded warded a “skin.” In this format, matt, if two o or more golfers tie, th then hen no o point is given, and thee awar award rd d carries over for or the nnext ext hole.

Add a level vel of competitiveness the veness to th he game byy providing mo monetary onetarryy amounts ts to each skin as an incentive. centive. It’s also fun f to create ate your own awards awards for long lon ngg chip shots, shots driving drivinng the green putts. gre reen or incredible pu utts.

Negative points can make the game more interesting by deducting awards for water shots, bunker landings or hitting the ball out of bounds.

Nutrition

Research has shown that consuming adequate protein is crucial to maintaining healthy muscle mass, but a new study shows that the trick may lie not just in quantity but in timing.

We tend to lose muscle mass as we age. According to the National Institutes of Health, 5% to 13% of people 65 and older have low muscle mass, with the percentage increasing up to 50% in people over age 80.

Research shows that diet can be a powerful tool in retaining muscle mass, but a new study has shown that how we consume protein also is key.

A Balanced Approach University of Birmingham researchers found that balanced protein consumption throughout the day is most beneficial in helping seniors retain muscle mass.

People tend to eat most of their protein at one meal, researchers found, but it’s more beneficial for muscle mass if protein is spread out throughout the day.

Researchers in the School of Sport, Exercise and Rehabilitation Sciences studied the dietary intake of people of various ages, focusing on the amounts, pattern and source of protein they consumed.

They found that seniors were more likely to eat lower-quality proteins, such as bread, at lunchtime.

The results of the research suggest that dietary guidelines might need to be adjusted for seniors, to encourage quality protein intake throughout the day.

“Older individuals need to eat more protein to get the same muscle building response as younger and middle-aged people,” said lead researcher Dr. Benoit Smeuninx. “Most people are reaching the Recommended Daily Allowance of protein, but our results show that a one-size-fits-all guideline for protein intake isn’t appropriate across all age groups. Simply saying older people should eat more protein isn’t really enough either. We need a more sophisticated and individualized approach that can help people understand when and how much protein to consume to support muscle mass.”

How to Get Your Protein To find out how many

grams of protein you should eat per day, Health.com recommends multiplying your weight in pounds by 0.36 and then doubling that if you’re very active, or if you are aiming for “optimal protein,” to help maintain muscle as you age and support weight loss.

Here are the four top sources of protein, according to a Cleveland Clinic poll of dietitians: beans and legumes; wild salmon; eggs; and Greek yogurt. Other good sources of protein include meat, fish, cottage cheese, milk, amaranth, peanut butter, quinoa and nuts.

620-792-7868 4801 10th Street Great Bend

Strength Recovery Fitness Progress

Call Today to Make Your Appointment to Return to Good Health.

No Prescription Required Depending on Your Insurance.

Jennifer Pfiester; Karina Valles; Dan Crites, PTA; Cheryl Ralston, PTA; Kevyn Soupiset, DPT; Bonny Schartz, PTA; Dalton Jones, PT; Jessica Pauly, PT

Your Health, Our Priority

19

Cover Story

by Daniel Kiewel dkiewel@gbtribune.com

Photography by Hugo Gonzalez hgonzalez@gbtribune.com

Nash Lindberg, family overcome accident with faith, determination n the afternoon of August 7, 2020, a single accidental gunshot changed 12-year-old Nash Lindberg’s life forever.

Nash was visiting a friend that afternoon when the friend brought out what they believed b to be an unloaded firearm. As the friend pointed the gun at Nash, he pushed the barrel away.

The friend, attempting to engage the safety mechanism, accidentally caused the weapon to discharge.

As Nash turned away, the bullet entered Nash on his right side. It went through his right lower lung lobe, diaphragm and liver, then lodged in his spinal column at the T-12 vertebrae, where it remains lodged to this day.

In the aftermath of the accident, doctors told Nash he would likely never walk again, much less play the sports he had been accustomed to prior to that day.

But clinging to a rock-solid faith, and with the love of his family by his side, Nash would begin to prove them wrong.

The road to recovery would be long, arduous, and fraught with adversity, but through the next several months, Nash was determined to take the next step.

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The immediate aftermath Nash said he knew immediately something was severely wrong.

“I remember hitting the ground, and I couldn’t feel anything from (the waist) down,” he said. “My legs just felt dead, and they couldn’t move. It felt like I had 100 pounds just sitting on them.”

Nash’s mom, Karen Lindberg, described feeling terrified after receiving the phone call saying Nash had been shot.

“We didn’t know the extent of any damage,” Karen said. “I just kept repeatedly asking, ‘are you sure that he’s alive?’”

Nash’s father, Dr. Nels Lindberg, a veterinarian with Animal Medical Center, described the moment he received the phone call, as a “time stands still” phone call.

“A parent never wants to get that phone call,” Nels said.

In the wake of that call, Nels said his first reaction was to talk to God in a way he never had before, and entrusting his son’s future into God’s hands, though he said he fully trusted God’s ability to save Nash’s life.

“It was telling God, ‘He’s Your’s, it’s up to You whether You want to keep him on

It was telling God, ‘He’s Your’s, it’s up to You whether You want to keep him on earth, or whether it’s time for him to go home.

Nels said.

earth, or whether it’s time for him to go home,’ ” Nels said.

Nash was transported first by ambulance to the University of Kansas Health System - Great Bend Campus, then by helicopter to Wesley Medical Center in Wichita, with his father by his side. It was there they first began to learn the extent of the damage the bullet had done.

The trauma team at Wesley told Nash’s parents the bullet was still lodged in his spinal column, and he had no movement in the lower half of his body.

The doctors told his parents he would likely need surgery to remove about a third of his liver, and used a chest tube to drain blood which had seeped into his body from the wound. Nash was also

suffering nerve pain so extreme, he was unable to even be covered with a sheet.

“At about two or three in the morning, he just looked at me and said, ‘Daddy, let’s pray,’ and I grabbed his hands and we prayed,” Nels said.

Nels said as a father, the process of watching his son experience that much pain was heart-wrenching.

“It doesn’t just send your heart to your toes, it just removes your heart from your body and stomps on it,” he said.

Even though he knew he’d been paralyzed, Nash almost immediately began thinking about the recovery process.

He drew inspiration from Great Bend High School student Jayson Effertz, who at the time, was recovering at Craig Hospital in Denver from an automobile crash that had left him permanently paralyzed from the waist down.

Even though doctors were initially skeptical of Nash ever being able to walk again, to Nash, there was never a question in his mind.

“I never thought about not walking again, it was, ‘I am going to walk,’ ” he said.

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Karen said knowing their son’s determination, the family believed wholeheartedly Nash would eventually walk again, despite the bleak prognosis.

The healing process begins Encouraging news came quickly, but so did the emotional challenges for the whole family.

COVID-19 regulations in place at the time allowed for only one visiting family member at a time at Wesley’s Pediatric Intensive Care Unit (PICU). So, when Nash moved his right big toe for the first time the next morning, Nels was the only one there to witness it.

“That gave us hope that we were getting a little bit of sensation back,” Karen said.

For long-term rehabilitation, doctors would need to get Nash stabilized, and do surgery to remove a portion his liver.

When doctors opened Nash up to do the surgery, though, they were surprised.

“When (the surgeon) came back to the room, she said, ‘I have no idea how to explain this to you. But his liver has completely repaired itself and it looks like nothing ever happened,’ ” Karen said.

Karen said the family was sure, though.

They had been in nearly constant prayer since the accident, and felt certain the healing had been a direct answer to those prayers.

It was the first of many instances where Karen said the family’s faith played an instrumental role in the physical, and emotional, healing process.

Because of his young age, after 10 days at Wesley, Nash was transferred to Madonna Rehabilitation Hospital in Lincoln, Neb. to continue the rehabilitation process.

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The long, painful back f l road db k In his first days at Madonna, Nash could barely push his wheelchair down the hall. Still experiencing excruciating nerve pain, he also struggled to get dressed or sit up on the side of his bed.

Even showering proved to be extremely painful.

Still, Nash’s fierce determination was immediately evident.

The team at Madonna had Nash set long-term recovery goals as part of the rehab process. Nash told the doctors not only would he walk again, but he was determined to return to sports, including golf, which he had played prior to the accident.

The doctors, however, were skeptical that Nash would ever walk again, and advised Nash against setting such an ambitious goal.

That’s when Nels told Nash, “There’s no doctor that’s going to tell you what you can or can’t do.”

Even with the state-of-the-art rehabilitation equipment Nash used at Madonna, which Karen said was instrumental to Nash’s recovery process, the road back at the hospital was still a long one.

The days were intensive, with an hour and a half each of physical and occupational therapies, plus a half hour a day of school so Nash could keep up with his studies while rehabilitating. He also participated in recreational therapy activities three times a week.

“It was very intense from the time he got up to the time he went to bed,” Karen said.

In spite of the difficulty, Nash remained motivated by his goal to walk, and eventually made enough progress the

his lilistt ddoctors t finally ll added dd d walking lki tto hi of goals.

“I didn’t want to leave Madonna knowing I had more left in the tank,” Nash said.

“It’d be hard to find a 12-year old more motivated than Nash,” Karen said.

And by early September, Nash, indeed, started walking with the aid of walkers. “(The first time) I only went about 20 feet, but it felt like a long way,” Nash said.

“It was really painful.”

A separated family comes together As hard as the physical rehabilitation was for Nash, the COVID-19 induced visitation restrictions took a deep emotional toll on the entire Lindberg family.

Nash was allowed only one parent at a time for in-person visitation, so complete family visits were impossible.

Nash’s twin sister, MacKenzie, would only be able to visit through a window.

The family quickly discovered this was even more painful for the close-knit siblings, as Nash was already dealing with deep homesickness. So those visits, Karen said, only happened once.

Otherwise, the two were separated the entire time Nash was in Nebraska.

For Nash, it made the process a lot harder. The majority of the contact he had with his family was via FaceTime, which he said was for at least an hour a day.

“When you watch movies about spinal cord injuries, they talked about people coming to visit them and help motivate them to keep going,” Nash said.

“I didn’t really have that. The only people I got to see were therapists and nurses and doctors and one of my parents.”

Karen said, with such a close-knit family, the separation was difficult. For the nearly ten weeks Nash was in Lincoln, Karen and Nels would switch out weekly, with one parent staying with Nash and the other staying home in Great Bend with MacKenzie.

“We went ten weeks without the four of us ever being in the same place at the same time, and we missed each other horribly,” Karen said.

Nels said the process has brought challenges, not just for Nash, but for the entire family, learning to come together in a time of extreme adversity.

In addition to helping Nash in the recovery process, he said, they had to focus on helping MacKenzie through the process, working to maintain a strong marriage, and keeping the family intact.

As hard as it was, though, Karen said it made the family even stronger. For that, she credits a strong foundation of faith.

“When you go through an adversity to this extreme, when you’re faced with the possibility of losing a child and then the reality that everything may be different for the rest of your life, I think you have to rely on your faith and each other more than you ever have before,” Karen said.

“When you face adversity of this magnitude, it causes faithful people to dig deeper,” Nels said.

She also credits Nash’s sister MacKenzie, for being a strong foundation at home that helped hold the family together. “(MacKenzie) does not get nearly enough credit for what she did during that time,” Karen said.

Coming back home and moving forward In all, Nash spent 66 days at Madonna, returning home

to Great Bend October 23. He was grateful for the outpouring of community support as he returned home.

Though a lot about how Nash gets around has changed since he got home last October, Karen said he settled back into normal daily life fairly quickly.

Staff at Madonna told the family that someone with extensive injuries such as Nash’s can take 3-5 years to settle back into a normal life, so they were prepared for him to struggle to get back into a routine.

Instead, she said, “Nash walked - rolled - back into life like he hadn’t skipped a beat.”

He attends therapy five days a week, and has already made significant progress in the several months since he’s been home. Aside from physical therapy, he also still works on rehabilitation

at home, as well, riding a stationary bike and doing rehab exercises for at least one hour a day at home.

He currently walks with the aid of hand crutches, and has regained much of the strength in his right leg, while the left remains weaker. The goal remains for Nash to eventually walk without the aid of any crutches at all, however Karen described his progress as being “in the marathon stages,” where progress is slow but steady each day.

Nash quickly returned to class at Great Bend Middle School only days after returning home. At school, he walked with the walker.

Karen praised the teachers and support staff at GBMS for their support, calling Nash’s teachers “phenomenal.” As with everything, Karen said, Nash dove right back in and was able to complete the

school year with straight A’s.

And it’s not just in the classroom, either. Nash has stepped seamlessly, albeit with adaptations, into several of his favorite sports, as well.

Currently, Nash plays tennis in a specially designed wheelchair, and his goal is to play on the GBMS tennis team again next spring, for which he will be working out this summer.

But for an active, determined person like Nash, tennis is just the tip of the iceberg.

Late in May, he found his way back to the links for the first time. With the help of a family friend who makes adaptive seats for golf carts, Nash was able to return to golf in May for the first time since the accident. Nash said his ultimate goal is to not only be able to play golf, but to shoot nine-hole scores in the 40’s as he progresses.

As in golf, with everything he does, Nash said his goal is not simply to participate, but succeed.

Also, beginning early in June, Nash participated in Panther Power, the school’s summer strength and conditioning program.

“He still keeps us plenty active,” Karen said. “Everything he wants to do, he can do.

We’ve just had to find a different way to do it.”

In addition to sports, Nash will also be returning to the water this summer. Prior to his accident, Nash enjoyed wakeboarding, so the family was able to find someone to teach Nash adaptive water skiing, as well.

And so, 11 months after an accident they were not sure he would live through, Nash continues to move forward day-by-day, with a strong, faithful, resilient family by his side.

And together, they journey forward, one step at a time.

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PEDIATRICIAN NOW ACCEPTING PATIENTS

AT CLARA BARTON MEDICAL CLINIC Clara Barton Hospital and Clinics is excited to expand xpand their pediatric care services with the addition off Pediatrician, Dr. Kayla Johnson. She joined the Clara Barton medical team in June and will play an integral role in thee growth and success of their pediatric care program. Dr.. Johnson is now seeing patients from birth to 18 years of age and has a special interest in premature infants, chroonic health care needs, asthma and preventative meddicine.

TO SCHEDULE AN APPOINTMEN N T,

GE T TO K NOW

Dr. Kayla Johnson PEDIAT RICS HOMETOWN: Odin, KS BACHELOR OF SCIENCE Fort Hays State University

MEDICAL SCHOOL Doctorate: University of Kansas School of Medicine in Salina Residency: University of Kansas School of Medicine in Wichita

WHY CLARA BARTON? I’m excited to work in an environment that is progressivve and passionate about caring for the local community.

ADVICE FOR PATIENTS Well child check-ups are important and should be done routinely. Always ask questions if you are unsure and never feel guilty advocating for your child.