Balanced Life by Great Bend Tribune

January/February 2020

GROW YOUR FOOD

Organically THE VALUE OF A

New Kitchen TIPS AND TRICKS FOR

Picky Eaters

Trust your healthcare to the experts.

Make an appointment at one of our Great Bend locations Family Medicine 1309 Polk St. Great Bend, KS 67530 620-792-5341 Great Bend Campus 514 Cleveland St. Great Bend, KS 67530 Hospital: 620-792-8833 Medical Pavilion: 620-792-2151 St. Rose Medical Pavilion 3515 Broadway Ave. Great Bend, KS 67530 620-792-2511

At The University of Kansas Health System, we are committed to providing the highest quality of care to the people we serve. And, as part of the region’s premier academic health system, our care teams in Great Bend offer you the latest primary, specialty and surgical care right here, close to home – where you and your family need it most. Learn more at kansashealthsystem.com/community.

Convenient Care Walk-In Clinic Monday-Friday: 7 a.m.– 7 p.m. Saturday-Sunday: 9 a.m.– 5p.m.

Saturday, January 11, 2020 10:00 AM - 4:00 PM FREE ADMISSION Great Bend Events Center

Start the year off right by investing in yourself and your family tribune.com

2012 FOREST AVE., GREAT BEND, KS 67530 • 620-792-1211 • GREAT BEND TRIBUNEE www.gbtribune.com/e-editions/healthandwellness

contents

Whether caring for a new kitten or helping a canine companion live well into old age, regular teeth cleaning helps maintain the health of your pets.

05 Finance

12 Science

5 Tips on How to Save for Your Next Vacation

Fix the Nerve Cell, Fix the Brain

GROW YOUR FOOD

THE VALUE OF A

06 Health

Wardrobe Must-Have for Boomers

TIPS AND TRICKS FOR

Veggie Nori Wraps with Misu Turmeric Cashew Butter

January/February 2020

Organically

New Kitchen Picky Eaters

07 Health Tips and Tricks for Picky Eaters 08 Gardening

On The Cover:

HEALTH Tips and Tricks for Picky Eaters The Value of a New Kitchen

14 Fashion

16 Home The Value of a New Kitchen 18 Recipe

Grow Your Foodâ&#x20AC;¦Organically!

Portobello Korean BBQ Bowl

10 DIY

19 Recipe

Easy DIY Pet Bed

White Bean and Artichoke Sandwich

11 Pets Caring for the Teeth of Your Pets

20 Cover Story Balanced Life

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Finance

Tips

On How to Save for Your Next Vacation Don Potochny

ou deserve a break today. The memorable catchphrase helped McDonald’s sell millions of Big Macs and Egg McMuffins. You TOO deserve a break, except the break is not today, but for many tomorrows into the future. Planning a vacation is about as much work as work itself. Here are five tips on how to save for your next vacation.  Start a Savings Account Solely for Your Vacation You opened a retirement account (you have, right?) and put away money for a down payment on a new car. The same principle applies for saving money for a dream vacation. You do not want to max out every credit card just to enjoy a few days under the Caribbean sun. If you max out every credit card, you won’t enjoy another vacation for years to come.

Put a little money aside each week months before you want to get away from it all. Check out apps like Acorns, Digit and Stash for help saving money and earning interest on your money.  Moonlighting: More than a Show on TV Land Most Americans live on tight budgets that prevent them from enjoying lengthy vacations. One of the best tips for saving enough money to relax at your favorite destination is to take on a second job. No, not a full time job but a part time job that you work two or three shifts per week. Restaurant service jobs are ideal second gigs for full time workers. You walk home with cash in your pocket every night which you should promptly place in the vacation piggy bank..  Just Say No to Hollywood We’re not protesting the quality of movies coming

out of Tinseltown. We just think that cutting back on watching movies at theaters is a great way to put aside more cash for your next vacation. Not only are tickets expensive, a vat of popcorn removes about $10 from your wallet. Download movies at home and let the microwave do the popcorn popping.

Check out apps like Acorns, Digit and Stash for help saving money and earning interest on your money.

 Dine In, with Class Have you wondered why millennials prefer to eat at home, whether they cook for themselves or order out? Maybe the often-ridiculed generation is saving enough money to enjoy a comfortable vacation. By cutting back on eating out two or three times a week, you can save plenty of cash to bring along on your next vacation..  Have a Garage Sale The most effective way to raise instant cash besides depleting your body of blood involves holding a garage. Organize all the things you do not use anymore and attach reasonable prices to each item. Selling clothing, furniture, and sporting equipment can generate enough cash to extend your dream vacation by a few days. One more trick: Save money on your next vacation by leaving town during the slow months of the tourist season. The busiest time of the year for the tourism industry is between Memorial Day and Labor Day. You can also save money by staying home during the winter holidays.

Recipe

PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher

LOCAL REPORTING: Veronica Coons LOCAL PHOTOGRAPHY: Hugo Gonzalez DESIGN: Hugo Gonzalez Serves: 2 Time: 30 min

SALES: Tammy Mason

VEGGIE NORI WRAPS with Miso Turmeric Cashew Butter CRISSIE MERGOGEY INGREDIENTS: Miso Turmeric Cashew Butter:  2 cups unsalted cashews, soaked for 2 hours and drained (soaking makes blending easier)  2 tbsp coconut aminos (or substitute with 2 tbsp soy sauce + 2 tsp maple syrup)  1½ tbsp white miso  1 tsp ground turmeric  ½ tsp ground ginger  ⅓-1/2 cup water Nori Wraps  10 nori sheets  Greens, such as romaine  Shredded kale and/or cabbage  1-2 avocados, sliced  1 mango, sliced  1 cucumber, sliced  ½ red bell pepper, sliced

DIRECTIONS: 1. T o make the Miso Turmeric Cashew Butter, blend all ingredients in a blender until smooth. 2. L ay out a nori sheet and set down a layer of greens on the bottom third of the sheet. 3. D rizzle some of the Miso Turmeric Cashew Butter over the greens. 4. L ayer on the rest of the veggies. Try to keep them all on one half of the nori sheet. 5. Roll it up like a burrito, using your hands to keep veggies in place. Use a dab of water along the edge of the nori to seal it.

Inspire Health Great Bend 2012 Forest Ave. Great Bend, KS 67530 InspireHealth@gbtribune.com 620-792-1211 All copy and advertising in are copyrighted and cannot be reproduced without permission

executive publishers

Emily Koelsch

Hal G. Fox & Suzanne Polk Fox

Shannon Magee

managing editor

Crissie Mergogey

Shirin Mehdi Juliane Morris

Suzanne Polk Fox

copy editor Chad Ruiz

Kristy Podruchny Don Potochny

art

contributing writers Taylor Bauer Jacqueline Bledsoe

design

Tra Pham Claire Thomas

Kai Bragg The information contained in Prime Life is intended for educational purposes only. A reader should never substitute information contained in Prime Life for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Prime Life, do not endorse or promote any of the products or services described in the pages of Prime Life and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Prime Life. Readers should not use the information in Prime Life for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V10

6. Enjoy immediately!

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Involve children in meal planning and cooking. The more involved they are, the more likely they will try new things. Health

Tips and Tricks for Picky Eaters

Enjoy Healthy Snacks and Meals

ealtime is supposed to be special for families to be together, share daily experiences and enjoy good food. But, if you have picky eaters in your family, mealtimes can become stressful and frustrating for everyone, with children dreading food forced upon them and parents anxious about their children getting the nutrients they need. While it’s important to feed your child a healthy and well-balanced diet, it’s also important to make sure that every snack and meal isn’t a battle. Here are some stress-free tricks to get your finicky eaters trying and enjoying healthy foods. Introduce new fruits and vegetables by pairing them with foods children like. Sure, carrots are healthier when not doused in ranch

Emi ly Koel s ch and apples overloaded with peanut butter have a good bit of sugar, but if some add-ons get your youngsters eating fresh fruits and vegetables for snacks, they’re well worth it. Plus, you can pare down the extras once they get more comfortable with new foods. Use smoothies as an easy way to sneak in fruits and vegetables. Smoothies are a small step from a milkshake in the eyes of children but are a great way to sneak some extra nutrients into you’re their diet. They’re perfect for an easy breakfast or afterschool snack. (See recipe below.) Start a family garden. Having a family garden with fruits and vegetables can be a fun way to introduce children to new foods. After growing and harvesting produce, even picky eaters will be excited to try what they

grew. And if they’re not, don’t panic. Involve them in using the fresh produce in recipes that they might enjoy more – using the tomatoes to make a sauce, making homemade pizza with fresh veggies on top or making a cobbler with fresh fruit. Involve children in meal planning and cooking. The more involved they are with the cooking process, the more likely children will be to try new things. Plus, even if they don’t, being involved in meal planning and cooking helps them develop healthy food habits. Make healthy eating a social activity. Children are often more likely to try new things with friends around. Rather than pulling out junk food when friends are over, make an event of snack time and use it as an opportunity to get your child eating new things. Peer pressure doesn’t

always have to be a bad thing, so use it to your advantage when you can! Create a non-food reward system for trying new foods. Sticker charts, extra play time or earning points towards a favorite activity can be a great way to bring some joy back to mealtimes. Focusing on fun, non-food rewards can make children excited to try different foods. Perhaps most important of all, take the pressure off. Relax at mealtime and trust that if you’re modeling healthy eating, providing well-balanced options and building healthy habits, you and your picky eaters will do just fine – even if meals aren’t picture perfect. Use the above tricks to get a few easy wins, take a deep breath and enjoy family meals as the work in progress that they are. QUICK AND EASY BREAKFAST BERRY SMOOTHIE  2 cups plain non-fat yogurt (no sugar added)  2 cups frozen mixed berries  1.5 cups low-sugar orange juice  Mix all ingredients together. Blend until smooth and serve immediately. Note: for more adventurous eaters that are not overwhelmed by foods with unique colors, add a handful of fresh spinach or kale to give an extra boost. Serves 4.  To add a little more to this breakfast, serve with an Ants on a Log Banana: slice a banana in half, layer with all-natural peanut butter and sprinkle with raisins.

Gardening

GROW YOUR Food… Organically! 8

rganic gardening is a simple, healthy and inexpensive way to grow food, and it supports the health of the planet. Through utilizing the checks and balances of nature to control pest and disease-related problems, and excluding the use of damaging synthetic fertilizers, pesticides, and herbicides, organic gardening supports a sustainable approach to food production. Growing food organically not only provides you and your loved ones fresh, clean, nutritious ingredients, but it also helps to maintain a healthy planet for generations to come. Essentially, organic gardening feeds the earth by adding matter back into the soil with nutrients and minerals required by plants. By returning this material to the soil, we can provide a rich environment necessary for creating new life. The first step to setting up any garden is to decide on a space. Important aspects of your new to consider include the amount and intensity of sunlight, water and airflow. Simple observation is often the best way to determine your garden’s growing conditions. Vegetable gardens require plenty of sunlight throughout the morning and afternoon, with some shading during the hotter part of the day. Don’t worry about areas that receive heavy shade, you can utilize the low-light conditions to grow peas, salad greens and other shade-loving crops. By observing the conditions in your selected garden space ahead of time, you can help ensure the success of your garden.

Size Doesn’t Matter There are many great alternatives for gardeners with smaller landscaping space. Some trending options include flat-earth, raised-bed, container and soilless gardening. From thousands of acres, to a single windowsill, establishing an organic garden that fits your space is no trouble at all. Some plants that thrive in large plots include tomatoes, peppers, sunflowers, watermelons, corn, squash, fruit trees and berry bushes. For smaller crops, consider planting herbs and leafy vegetables in a high-quality organic potting mix as a way to help maximize your space. Selections such as roseL i ves

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mary, thyme, and oregano, make excellent additions to any garden, regardless of size. Small-scale gardeners will appreciate the quick and simple habits of herbs. Basil is a great first choice for anyone new to gardening. Its rapid growth and aromatic leaves make it a staple of many culinary gardens. In addition to culinary use, many herbs are rich in essential oils that can be utilized as organic pest control. Organic pesticides incorporate compounds found in rosemary, peppermint, thyme and many other common herbs. Remember to select quality, organic matter and additives for your garden. The quality of your harvest depends on the quality of your soil. Whether you buy organic compost and amendments at the store or make your own, be sure that all synthetic fertilizers, pesticides, and herbicides are excluded from your garden, as they can damage the delicate balance you have worked so hard to create. Be wary of including grass clippings in your home compost as many lawns are treated with toxic chemicals that will persist in your compost for years.

Dr. LT Fleske

Basically, growing organic food is simple. Continually add clean, organic matter to your garden and select your plants based on the unique conditions of your planting area. Be sure to avoid toxic chemicals and seek only natural pest and disease control options. Through taking an organic, natural approach to gardening, we can help improve our own health as well as that of the planet.

Dr. Randall Hildebrand Dr. Joshua Boone

Troy Moore, DPT

Whether you buy organic compost or make your own, be sure that all synthetic fertilizers, pesticides, and herbicides are excluded from your garden.

Jayme Mayers, PT Jake Thompson, DPT Adam Kristek, DPT

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tilizing a small wooden crate, found at any craft or hardware store, you can make an attractive bed for your pet that matches your décor. Because let’s face it, there’s something a bit messy about a loose bed laying on the floor. Your other furniture complements your home and décor, so why not your pet’s bed too? First things first, you’ll need to make the crate bed-friendly by removing enough boards to provide your pet access to the bed. Select/deconstruct a crate large enough to fit your desired pet bed. When the fit is just right, you can begin painting.

DIY Project

Easy DIY

PET BED

Items needed:

TAYLOR BAUER

Even those of us with little craft experience enjoy DIY projects. When it comes to our pets, we only want the best. This DIY Crate Pet Bed combines the best of both worlds. (Psst! It’s easy!)

Wooden crate Paint Paintbrush Sandpaper or sander Pet bed A pet!

A quick coat or two with a properly-sized brush and some time to dry will have your bed looking like you paid top dollar for it. For the cost of paint, a brush, sandpaper, a crate and the bed, your pet’s new sanctuary will fit (shall we say, snuggly) right in with the rest of your décor.

Select your paint(s) to match your home décor. You may want to choose a neutral color that matches the furniture, or any shade that feels right. It’s important with crates like these to first sand them down. While a sander does wonders and works quickly, you can also use sandpaper and do it the old-fashioned way. After sanding, prime the wood .

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Pets

Caring

for the Teeth of Your Pet

A good daily brushing is optimal, but three to four brushings per week is generally considered acceptable.

Kai Bragg

or most of us, taking care of our teeth is important but how often do we think about the health of our pet’s teeth? Whether caring for a new kitten or helping a canine companion live well into old age, regular teeth cleaning helps maintain the health of your pets. By taking a little time to care for the teeth of your furry friends now, you can keep their mouth healthy and save yourself thousands of dollars in future vet bills. Taking care of your animal’s teeth is simple. Start with a standard toothbrush. Daily brushing is optimal but three to four brushings per week is considered acceptable. With specialty toothbrushes available, including extended length and over the finger models, it should be easy to find a style that works for both you and your pet. For on-the-go pet owners, a chewable dental treat or toy serves as a great option. Available for animals of all sorts, these chews can provide supplementary tooth care for the times in-between brushings.

While, at first, your pet may not enjoy having their teeth brushed, over time it can come to be something they enjoy. It takes repetition so be patient and remember that your pet is learning. Be sure to avoid using toothpaste formulated for humans, as some of the ingredients can make your pet ill. With many meat and treat-flavored toothpastes available through your veterinarian or local pet store, you’ll have your pet looking forward to their next tooth brushing. You can also pay your vet to professionally clean your pet’s teeth—a service that will set you back around $300. Dental problems can take a serious toll on an animal’s health so it’s important to regularly visit your vet. Your pet’s health begins with you! Frequent brushing and supplementary tooth care is the best way to help your pets avoid dental disease. By taking simple, daily steps and incorporating teeth cleaning into your pet’s regular routine, you can help them have a happy mouth for years to come. Signs of Dental Disease: • Bad Breath (most common) • Broken, loose or infected teeth • Extra teeth • Discolored or abnormal teeth

• Unusual chewing and drooling • Pain in or around mouth • Bleeding • Swelling • Reduced appetite

Science

here’s one in every family. Someone who just doesn’t march to the same drummer – the eccentric aunt who never leaves the house, the embarrassing alcoholic uncle, or a child who battles severe depression. What happened? Why aren’t they as normal as the rest of your relatives? The answer may be as simple as recognizing that everyone is different. Today, it is easier than ever to prove that no two people are exactly alike and easier to understand why someone is more prone to addiction or depression. Thanks to the full mapping of the genome – that’s the total of the 30,000 to 40,000 genes that make up you and no one else – the genetic research has accelerated personalized treatment that addresses root causes of certain disorders as well as hard-to-treat mental health conditions.

Fix

THE NERVE CELL, FIX THE BRAIN Towny Robinson Introduces Natural Alternatives for Anxiety, Depression, Addiction and Cognitive Dysfunction

Patricia F. Danflous

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“What we now know is that heredity or genetic makeup plays a big part in the nerve cell’s ability to produce and balance brain chemicals to maintain normal brain health and wellness,” explained Towny Robinson, a national expert in the brain biochemistry field. “No matter how some people try to maintain a healthy lifestyle, they can’t lose weight, they are fatigued, depressed, anxious or have a tendency toward addictive behaviors.” When Robinson recognized the potential of full genome mapping, he zeroed in on nerve cells as the first step in what he calls, fixing the brain. “Fix the nerve cell, fix the brain,” he simplifies the foundation for his increasingly successful psychiatric bio-genetic pharmaceutical company, JayMac Pharmaceuticals. The company’s organic Vitamin B folate rich products – EnLyte, EnLyte-D ENL, LUMA, and the prescription only EnBrace HR – have been clinically proven to quickly address the root causes of depression including perinatal and post-partum depression, anxiety and addiction. Since the genome has now been completely mapped, science has identified the precise defective genes that can cause the nerve cells to not make enough brain chemicals to maintain normal brain health and wellness. “The most common minor genetic defect is MTHFR which prevents the last-step function of the enzyme that metabolizes folate,” Robinson said. “Ethnicity, medications, malabsorption syndrome issues, lifestyle issues such as smoking, drinking, or taking illicit drugs can eliminate folate from the system as well,” he said. “But this gene defect causes people not to be able to produce normal amounts of neurotransmitters such as serotonin or dopamine that are essential to cell metabolism for normalcy, for wellness. If you have the MTHFR defect, your mental wellness is at extreme risk despite a good diet, regular exercise and other healthy lifestyle habits.” Studies focusing on folate deficiency and depression indicate that 90 percent of people with depression have a folate deficiency. “The deficiency may not be the exact single cause of your issue,” Robinson said, “but it's a major cause and once you fix that, then you’re back on the road to wellness.” The MTHFR defect is determined by an inexpensive, home DNA saliva swab test by physician order or self-ordered at Direct Value Dispense. It was in 2010 in the midst of on-going research that Robinson came across “The Use of Folates in Depression,” a study reported in The Journal of Clinical Psychiatry. “The study categorized all of the folates, conditions and the MTHFR gene defect,” he said. “It put it all together for me, and I realized that the current folate on the market at that time was good, but it wasn't completely addressing what we needed for wellness and mental health normalcy. I wanted to put together a product that could and would address that need. We set about doing that with products that combine the three forms of folates and B-vitamins in one product and got it done after extensive research and trial studies. It works.” For Robinson, the biggest benefit of a product that targets genetic insufficiencies is found in its mental health applications.

“It normalizes all of your daily and nightly mental activities and capacity which is so important for wellness,” he explained. “Our brains operate like computers. If you don’t have electricity going properly at the right time to the right parts, then you are at risk for depression, anxiety, bipolar, schizophrenia and a whole host of associated mental diseases.” For Henry, a 48-year-old patient who experienced long periods of sadness, depression and anxiety, normalcy came in less than a month after his physician recommended EnLyte. “I was just about back to my old self two-weeks after I started EnLyte,” he reported. “I was able to decrease my reliance on other, non-organic medications and am energetic and motivated for the first time in several years.” “I was able to fall asleep and stay asleep for the first time in my life since I started using EnLyte,” said one young female with a long history of severe depression. “Even better, I was finally able to complete my college degree and move forward with a more normal life.” For Diane Pratt, who coordinates the DNA testing and product sales, success stories are sustaining her energy and motivation to educate individuals about genetic deficiencies, wellness and mental health. “These new products present an opportunity for those who continually ask, ‘what’s wrong with me?’ and ‘why can’t I feel normal?’,” she said. “Just knowing that there is something all natural that's going to give the brain what it's deficient in is very freeing to a lot of people. One pill, once a day that is all natural, with no side effects. We have an 87% refill rate – that’s how I know that people are finding answers.” JayMac products are available in prescription formula through a physician or psychiatrist or as a non-prescription medical food. “You don’t have to be diagnosed with a specific condition to benefit from the supplement,” Pratt said. “It helps all of us feel better and more energetic with healthier brain cells." “While we recommend the genetic screening, it is not necessary,” she said, noting that the saliva test screens for the MTHFR defect and results are shared only with patients and/ or their physician. Pratt and a team of patient educators are available to discuss all aspects of the organic products, and review test results.

If you don’t have electricity going properly at the right time to the right parts, then you are at risk for depression, anxiety, bipolar, schizophrenia and a whole host of associated mental diseases.”

A CRISP WHITE SHIRT This is the ‘little black dress’ for older women. You can wear it anywhere and with anything and you won’t go wrong.

3 A GOOD HANDBAG A good handbag makes a great statement. But choose well - it should not only look great but also fit all your needs..

Fa s h i o n

Owning these in any or all of the basic colors - navy, black, white or beige - is a good idea. They can be dressed both formally and casually.

Wardrobe Must-Haves for BOOMERS

hoever said the world is an oyster for the young is wrong! Today, it is the seniors who are opening a Pandora’s box of opportunities. They are starting life afresh - new careers and new looks!

WELL FITTING TROUSERS

Shirin Mehdi Yes! A part of this “turning over a new leaf” involves fashion. Looking good is feeling good. These women keep up with the latest trends and present the best version of themselves while staying relevant. With Baby Boomers controlling 70 percent of all

disposable income in the U.S., the fashion industry will soon cater to seniors. While there might be some time for that to happen, this experienced lot can follow their hearts and a few fashion basics to update their classic style with some modern touches. The important thing to L i ves

remember is that if you dress young, you tend to look older. Dressing your age is the key to staying stylish. Having the following key items in your wardrobe will prevent you from making any fashion faux-pas. Let this serve as your go-to guide for maintaining that classy, elegant look. Wel l

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A SMART PAIR OF GLASSES Glasses define your face and since they are such an integral part of your life, Make sure you pick a trendy pair that suits you.

A PRETTY SHADE OF LIPSTICK

You must always have that one classic and natural shade of pink or coral lipstick that adds just the right amount of color to your face.

Stay fashionable, stay confident because you are beautiful and you deserve the very best!

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Home

The Value of a New Kitchen Shannon Magee Kitchens are one of the most frequently requested home remodeling projects. It tends to be the center of the home, (Really, does a day go by without spending time there?) and the impact of an update is felt immediately.  What’s on your wish list? Better countertop space? More cabinets? New appliances? Or does the actual look of your kitchen need a gentle nudge into the 21st century? The first step in the process is to come up with your wish list. Try to include a blend of specific items/requests like open shelving, needs to be brighter, bigger cabinets, etc.  Budget analysis Once you’ve come up with your wish list, you can now determine what your budget will be for your project. Kitchen remodeling

is still a good choice for future resale value, but be realistic. Allowing a budget that is between 6 - 10% of your home’s value is recommended for a full kitchen remodel. You may not be ready to commit to this large of a project and instead, desire a smaller-scale renovation. Either way, determine your budget and then add an additional 20 percent for any surprise expenses. This way, you’ll be prepared for any unplanned expenditures, and if it’s not spent at the end of your project, you can use it to celebrate with friends in your new space.

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Allowing a budget that is between 6-10% of your home’s value is recommended for a full kitchen remodel..

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The placement of your sink, refrigerator, and cooktop should allow for easy movement.

 Big changes for less If a complete overhaul of your kitchen is not in the cards, look at your existing space and think about how it can be used more efficiently. The concept of the “work triangle” is important - the placement of your sink, refrigerator and cooktop should allow

for easy movement. However, it may not be practical to move plumbing and electrical outlets. One answer could be adding a kitchen island. These pieces can be purchased separately, installed without a great deal of disruption and can add both valuable countertop real estate and a seating area.

Other updates that you might feel comfortable tackling are painting cabinets, taking off doors to create open shelving and replacing countertops. Adding some open shelves just for display can really increase the visual appeal of your kitchen and allow you to add some accent colors. Additional lighting is always a winning proposition - just like cabinets, there’s never enough. Under-counter LED lights are a simple upgrade, as is installing track lighting with pendant lamps over work areas. No matter your budget, an updated kitchen is a good investment. You’ll enjoy the improved space and the upgrades increase your home’s value. Doing it in stages is a great way to enjoy it with minimum disruption - get out those idea notebooks and dig in!

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Recipe

Portobello Korean BBQ Bowl CRISSIE MERGOGEY

INGREDIENTS:  2 Portobello mushrooms  1/4 cup low sodium soy sauce or tamari  2 tbsp brown sugar  1 tbsp fresh ginger, finely grated  1 tbsp minced garlic  1/4 cup toasted sesame seeds, crushed to break hulls  1/4 cup green onion, finely chopped  1 cup shredded purple cabbage  1 avocado, sliced  1/2 cup grated carrots  1 cup uncooked brown rice  2 cups water

DIRECTIONS: 1. In a bowl, combine tamari, sugar, grated ginger, minced garlic, crushed sesame seeds, and green onion; let sit. This is the marinade. 2. Slice mushrooms into long strips. 3. M arinate the mushrooms in the fridge for 45-60 minutes. 4. Meanwhile, cook the rice: Bring the water to a boil, add the rice, and lower the heat to simmer, cover, and cook for 45 minutes, or until water has evaporated and the rice is tender.

5. Cook the mushrooms in a large pan over medium/low heat using a small amount of water (1-2 TBSP) at the beginning to make sure they do not stick. But do not add too much water or it will wash off the marinade. Cook for about 10 minutes, until soft. 6. Add the mushrooms to a bowl of cooked rice and top with cabbage, sliced avocado, and grated carrot. 7. Sprinkle with sesame seeds prior to serving. You can also drizzle the rice and vegetables with extra marinade if you wish.

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Recipe

White Bean & Artichoke

h c i w d San Crissy Mergogey

SANDWICH TOPPING IDEAS: Tomato slices, Avocado, Sprouts, Romaine or Iceberg lettuce, Kalamata olives

Serves 2 Time: 20 min

INGREDIENTS:  1 cup cooked white beans  1 cup artichoke hearts, chopped into small pieces  1 TBSP diced sweet onion  3 TBSP vegan mayonnaise  1/2 tsp garlic powder  1/2 tsp basil  1/4 tsp ground coriander  1/4 tsp paprika  1/2 tsp lemon juice  salt and pepper to taste  4 slices whole grain bread

DIRECTIONS: 1. In a bowl, mash the white beans until at least half mashed. 2. S tir the chopped artichoke hearts and onion into the mashed beans. 3. Add the mayonnaise and seasonings to the bowl and mix well. 4. Spread a layer of the bean and artichoke mash onto a slice of bread, add the remaining toppings and top with another slice of bread. 5. Keep any leftover bean and artichoke mash in a sealed container in the fridge for up to 5 days.

TIP: This mash is also great on a salad or in a wrap.

Travel and community keep Dr. King inspired and motivated to seek adventure by Veronica Coons vcoons@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com or close to 55 years, Dr. Bill King has lived in Great Bend, where he served the community as an Ob/Gyn for 30 years. His contributions go beyond the practice, and many in the community can share how he and his late wife’s generosity and willingness to support others as they worked to make their city a better, more welcoming place have made a difference. In retirement, Dr. King travels to mustsee destinations several times a year, yet continues to offer steady support and encouragement to a number of civic and service organizations. It’s no secret, he said, remaining active and engaged is key to enjoying all life has to offer. Mission inspired Travel was a mutual love of King’s and his wife Mary. They were married in 1959 after Mary graduated from the University of Kansas where they both attended college. They began their family in 1961, and in 1965 moved to Great Bend where Dr. King opened his Obstetrics practice and they rooted themselves in the community and raised their four children.

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Dr. Bill King and his travel companion and friend Margie Nairn travelled to Antarctica earlier this year with friends. Pictured here are: Dr. Bill King, Margie Nairn, Richard Campbell, Lynette Campbell, Linda Stahlman, Phil Stahlman, Marilyn Kopke and Shirley Slater.

Courtesy Photo

While raising their family, they were active in their church’s Mariners group. The family participated often in family camps when the kids were little, and when the kids left home, they became more active in the national organization. They also belonged to Mariners in Mission. They would go to camps and conference centers throughout the country for a week at a time, providing volunteer construction labor. “It was an excuse to travel,“ Dr. King said. “Usually Mary and I would go and we would take time to sight see and explore during the same trip.” They developed many friendships and provided meaningful help to organizations which otherwise would not have had the means to complete their projects. Early travel In 1995, an opportunity arose and Dr. King retired. “Mary thought we could ﬁnd things to do,” he said. They widened the scope of their travel. “Mary was the organizer between the two of us, and very much the one who inspired our participation,” he added. In the fall of 1996, King travelled to Pakistan for a medical mission through the Presbyterian Church. He went to advise and train nurse midwives. It was around the time that the Pakistani Prime Minister Benazir Bhutto was dismissed from oﬃce. The King’s were accompanied everywhere they went while in the country. “The culture required women to serve women, and the only men the women were allowed to associate with were their husbands and close family members. I advised the nurses who worked directly with the women they served.” Despite the political upheaval, the Kings were able to

experience the bazaars and markets. rkets They h stayedd in i the h home h off a Pakistani family doctor, and their meals were cooked by the family servant in the home. Later, he said, that doctor came to the United States to further her education. After Mary passed away in 2011, Dr. King continued to work with Mariners in Mission, organizing camps. But it wasn’t the same without Mary, and it was time to switch gears.

I like to see new places, and I like to share places I’ve been, — Dr. King said.

Courtesy Photo

Dr. Bill King and friend Marilyn Kopke enjoy a glass of Champagne on ice, standing on an Antarctic beach.

A new way presents t King’s passion for travel remained strong, but the balance issues, along with later back surgeries required him to make adjustments. One development that has made travel a little more challenging for Dr. King has to do with balance. He began experiencing vertigo, a symptom where a person feels as if they or the objects around them are moving when they are not. Determining the cause of vertigo is diﬃcult, because it is associated with a number of conditions, some chronic and some temporary or occasional. It’s often caused by innerear issues, from the development of tiny calcium crystals to a buildup of ﬂuid. For recurring bouts of vertigo, a series of movements to redistribute calcium deposits may be prescribed. In order to retrain other senses to compensate for vertigo, vestibular rehabilitation is often prescribed. Dr. King follows a regimen of eye and head movements, shoulder rotations, and tossing a ball from hand to hand, all designed to stimulate his balance mechanism. He is encouraged, noting that his symptoms of vertigo have lessened, though he continues to have issues with balance. Walking about a mile daily is also helpful, and keeps him active. A long-time family friend, Margie Nairn, Great Bend, agreed to become Dr. King’s traveling companion. Their children had been friends in the church growing up, so it was a natural choice. Over the years,

they’ve traveled to every continent. Most recently, they’ve visited Russia and Antarctica. He considers these two of the most exotic destinations they’ve been to. Last summer, they flew into Moscow, where they visited Red Square, the Kremlin and the Museum of Cosmonautics. They took an Emerald Waterways cruise along the Volga River to St. Petersburg. Along the way, they had few opportunities to interact with the Russian people, but they did visit a number of museums and Greek Orthodox churches along the way. In January, 2019, King and Nairn cruised to Antarctica with a group of friends from Great Bend that included Richard and Lynette Campbell, Linda and Phil Stahlman, Marilyn Kopke and Shirley Slater. There, they had an opportunity to see the unique wildlife that call Antarctica home. They flew to Argentina, where they boarded their ship and sailed to the Antarctic peninsula. Along the way, they encountered whales and other sea animals. Once they arrived, they boarded Zodiaks, rigid inflatable boats, in order to get a close-up view of the wildlife on beaches and glaciers at the water’s edge. They saw seals, humpbacks and Orca whales, which are considered the most dangerous animals as they eat anything and everything. “It was physically more than I could participate in,” he said. “The beach wasn’t

like a sandy beach. It was covered in large rocks, and I have vertigo, so I don’t have good balance.” After two or three minor falls, King opted to remain in the Zodiak where he enjoyed close-up views of the glaciers, and witnessed “calving” of the glaciers. That’s when chunks of the glacier separate and fall oﬀ into the sea. After completing the trip to Antarctica, Dr. King received a trophy from his travel agent, having joined the ranks of people who have been to every continent on the planet. This has yet to quench his thirst for travel, preferring it to staying home alone. “I like to see new places, and I like to share places I’ve been,” he said. “There are places Margie has not been that I look forward to sharing with her.” They are planning a road trip this summer to Niagara Falls, as well as a riverboat trip through Vietnam. Grounded in community King remains grounded in Great Bend, where he is surrounded by friends and family and is involved in a number of organizations that are close to his heart. Rotary was something Bill and Mary enjoyed being part of together. Bill served in leadership positions for several years, including president of the Great Bend club in 2003-2004, and District Governor Nominee in 2004-2005. L i ves

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He served as District Governor elect in 2005-2006 and ďŹ nally as District Governor in 2006-2007. That year, he and Mary visited all 30 Rotary Clubs in northwest Kansas, and planned the District Conference in Great Bend that happened during the weekend of the Greeensburg tornado! Since then, he has served as the Secretary of the Great Bend club for more than 10 years. Dr. King and wife Mary traveled to Rotary International conferences here in the United States, at Chicago and Salt Lake City. They also went abroad to Copenhagen, Denmark and to Osaka, Japan. Like many Rotary members, King appreciates Rotaryâ&#x20AC;&#x2122;s mission of advancing world understanding, goodwill, and peace through the improvement of health, the support of education, and the alleviation of poverty. Dr. King serves at home as a member of the Barton County Health Department Health Advisory Council which grew out of his earlier participation as a physician providing pelvic examinations and wellwoman exams. After donating use of the family condominium several years to the

both nine, and three-year-old Ella, all of whom live in Great Bend. Pam and Kennyâ&#x20AC;&#x2122;s daughter Kaitlyn lives in California. Kingâ&#x20AC;&#x2122;s youngest daughter Roberta is married to Louis SoloďŹ&#x20AC;. They live in Narragansett, Rhode Island with their son Curtis. King enjoys traveling to visit his children, and looks forward to their annual reunions. Each year, the family gets together at Christmas to ski. They spend a week or so in their Colorado vacation condo in Winterpark. Theyâ&#x20AC;&#x2122;ve been going there since 1972. King is very proud of each of his children, the accomplishments theyâ&#x20AC;&#x2122;ve made in their lives, and the children and grandchildren that heâ&#x20AC;&#x2122;s been blessed to know. Along that vein, Mary is never far from his mind. â&#x20AC;&#x153;This is one of the joys of living longer,â&#x20AC;? he said. â&#x20AC;&#x153;You get to enjoy spending time with them, watching as they grow. Mary was able to enjoy them a little bit when they were younger, and Iâ&#x20AC;&#x2122;m sure she would be tickled with our great grandchildren.â&#x20AC;?

annual CASA auction, he was asked to sit on the Central Kansas Court Appointed Special Advocates Board of Directors. He also serves on the Great Bend Library Board of Directors and the Barton County Historical Society Administrative Board. He enjoys keeping active in this way. â&#x20AC;&#x153;I donâ&#x20AC;&#x2122;t want to sit on the couch and watch daytime TV all the time,â&#x20AC;? he said. â&#x20AC;&#x153;I want to be out and amongst people. This was the big thing I missed about working. It wasnâ&#x20AC;&#x2122;t doing the surgery or delivering babies; it was the to-and-fro of checking in with the nurses, talking to the people who worked in the oďŹ&#x192;ce, even the patients as they came in.â&#x20AC;? Family provides roots Dr. Kingâ&#x20AC;&#x2122;s children are very dear to him. His son, Russell, lives in Kansas City, Kansas with his wife Susan Clevenger and sons Ryan and Evan and daughter Robin. His eldest daughter Carolee HoďŹ&#x20AC;man and husband Scott are in Basehor. His middle daughter Pamela and husband Kenny live in Great Bend. Their son, Justin is married to Nicole and they are parents to Jack and Logan,

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