Taking Charge while taking care - Prime Life May/ June 2020 by Great Bend Tribune

May/June 2020

Health

WHEN LIFE GIVES YOU

LEMONS…

YOU GET GREAT NUTRITION!

Starting your day with one 8-ounce glass of water with the juice and pulp from half a lemon not only helps your body to hydrate, but can provide as much as 70 percent of your daily recommended intake of vitamin C, supporting your immune system, skin glow and all around well-being.

By Anja Springthorpe

hought to originate from Asia, lemons these days are widely available and featured in countless recipes, skin care regimes and they add some zing to various refreshments. Despite lemons’ common use, their nutritional value is often somewhat overlooked. Being a member of the citrus family, lemons deliver great amounts of vitamin C, which provides many health benefits, such as boosting the immune system. Studies found that immune cells are stronger and more effective in protecting from bacteria and viruses if ample of vitamin C is present in the body. It doesn’t stop there. Vitamin C is an indispensable building block for the production of collagen, which is the structural component of skin, keeping it firm and taut. What’s not to like about that? It is not only the juice of lemons which brings along great nutritional value. The pulp and peel of lemons contain pectin, a type of soluble fiber which attracts water from your digestive tract to form a gel. This gel

supports healthy bowel habits and detoxification, prolongs satiety and is associated with healthy cholesterol levels. Adding not only the juice, but also the pulp and zest of a lemon to your recipes or beverages will raise the nutritional value by default. Depending on location, lemons may not be in season all year

round, but that does not mean one can’t always enjoy the nutritional perks. Lemon juice can be frozen in ice cube trays and safely stored in the freezer for up to four months. Fresh is always preferable, as some nutrients may get lost in the freezing process, however, this is an easy and convenient alternative.

Vitamin C is an indispensable building block for the production of collagen

Keeping our community healthy and safe.

The University of Kansas Health System Great Bend Campus and our partners are working together to address the COVID-19 crisis and keep our community safe. • If you have a fever, cough or shortness of breath, call your healthcare provider. • To prevent the spread of disease, wash your hands frequently for at least 20 seconds or use alcohol-based sanitizer. • Avoid touching your eyes, nose and mouth. • Avoid gatherings of more than 10 people. • Practice social distancing by staying at least 6 feet away from others. • Stay home when you are sick. Learn more at kansashealthsystem.com/update.

Call our COVID-19 Hotline If you have questions about the novel coronavirus or COVID-19, call 877-261-7140. Monday-Friday, 8 a.m.-4:30 p.m.

contents

17 SHOULD YOUR PET SHARE YOUR BED?

02 Nutrition

10 Feature

When Life Gives You Lemonsâ&#x20AC;¦ You Get Great Nutrition

Eat, Live, Thrive

05 Finance

Lemon Icebox Pie

Because Not Every Sale Saves You Money

13 Recipe

07 Health Boost Your Immunity With Yoga 08 Green The Beautiful, Powerful Lemon Tree 09 Recipe Liven Up Your Lemonade With Lavender

12 Recipe

Paleo Salmon Burgers 14 Home How to Green Your Clean 16 Exercise Are You Tired of Feeling Squishy? 18 DIY How to Make Chalk Paint

Cover Story Taking Charge While Taking Care 4

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BECAUSE NOT EVERY SALE SAVES

YOU MONEY By Michele Robert Poche

“A bargain ain’t a bargain unless it’s something you need.”

– Sidney Carroll

icture it. You’re in the checkout line. You’ve adhered to your list religiously. Then you see it: a yellow, tweed jacket that has been twice reduced and is now only $19.99. You don’t like how you look in yellow, but the original price was $99! How can you resist, right? Wrong.

Buying something simply because it’s on sale is a lose/ lose situation, resulting in a cluttered house and an empty bank account. Before you grab your wallet, ask yourself this question: Would I pay full price for this item? If the answer is no, you probably don’t need it. So how can you safeguard yourself against these moments of weakness?

Finance

com or bizrate.com) to find the item at a steep discount. No gimmicky sales needed! Carry cash. If you’ve followed Take inventory. steps 1-3, you should Canvass your home know what you’re buying and list any items you purchased but never use. as well as its cost. So you Your number of impulse know how much money to bring. If possible, leave buys will likely be eye credit cards, debit cards opening. And you’ll get a better idea of what you and checkbooks at home. They create the illusion of a truly need. bottomless budget. Pinpoint your Be in the right purchase(s). mindset. Before walking into a store or visiting a website, Don’t shop when tired, give some thought to what hungry, rushed or stressed as these emotions can affect it is you actually want. your spending habits. Yes, Don’t settle for less. that means you’ll almost Plan ahead. Use price compari- never go shopping. Isn’t that the whole point? son tools (pricegrabber.

PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher

LOCAL REPORTING: Veronica Coons LOCAL PHOTOGRAPHY: Hugo Gonzalez DESIGN: Hugo Gonzalez SALES: Tammy Mason

Inspire Health Great Bend 2012 Forest Ave. Great Bend, KS 67530 InspireHealth@gbtribune.com 620-792-1211

executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Chad Ruiz

contributing writers Tami Charbonnet Patricia Danflous Suzanne Fox Liz McGehee

All copy and advertising in are copyrighted and cannot be reproduced without permission

Michele Robert Poche Liz Genest Smith Anja Springthorpe

art design

New 2019

Tra Pham Claire Thomas

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

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Boost Your Immunity with Yoga

Health

By Anja Springthorpe

s you may know, yoga combines mental, spiritual and physical practices, using breathing techniques and meditation, as well as different positions, to improve balance and strengthen core muscles. While it long has been acknowledged that yoga supports a healthy posture and mind, recent studies

suggest that it may also affect our immune systems. Psychoneuroimmunologists (let’s break down that intimidating word: psycho-neuro-immunologists) investigate how our mind and body influence each other in health and disease. They found that practicing yoga can have profound effects on our immune health. Only 10

Studies have shown that mindful breathing increases the activity of “natural killer” cells.

weeks of regular yoga practice has been shown to increase resistance to infections, which is attributed to yoga’s ability to reduce overall stress levels, resulting in a measurable drop of the stress-related hormone cortisol. Because cortisol suppresses immune cell function, yoga directly supports healthy and effective immune cell activity and thereby, boosts immunity. Yoga’s cortisol-lowering effect may also explain why yoga supports deep and restful sleep, another vital pillar for a strong immune system. Another interesting aspect of yoga is the mindful deep breathing, which aims to achieve full relaxation and a focused state of mind. Studies have shown that mindful breathing increases the activity of “natural killer” cells. These cells roam our bodies to detect and defend against any unusual cell growth and viruses, and therefore, are essential in preventing cancers and reducing virus-related infections, such as the common flu. It does seem that our state of mind can directly influence how effective our immune system functions, and hence, how resistant we are to infections, cancers and chronic diseases. Yoga focuses on connecting the body and mind by learning to listen to physical sensations and to respond from within. Such mindfulness has been found to provide many benefits, such as ability to focus on the moment and be positive, as well as improve overall well-being, all of which reduces stress and improves our immune system.

THE BEAUTIFUL POWERFUL

LEMON TREE By Patricia F Danflous

LEMON JUICE IS ALSO ASSOCIATED WITH: • assisting in a good night’s sleep • fighting the flu and common colds • detoxifying the liver • cleansing the bowel • dissolving gallstones, kidney stones and calcium deposits • destroying bacteria • maintaining a healthy blood pressure

Xpress Wellness Urgent Care Has Achieved Accreditation and Certification From The Urgent Care Association of America, An Industry Authority For Ensuring the Safe Delivery of High-Quality, Patient-Centered Care

Green

ingers Peter, Paul & Mary made the lemon tree a little more famous with their rendition of a Brazilian folk song comparing love to the citrus tree. The tree, with its bright, yellow fruit and colorful blossoms, however, has had a place in history for centuries. Called the “tree of the golden apples” in Greek mythology, the lemon tree was thought to provide immortality and fertility. In one myth, Hercules is tasked by the gods to steal the powerful tree for the goddess Hera. You will also find references to the lemon tree as a decorative accent in the homes and gardens of ancient China and Arabia. While no one is harvesting golden apples to take big bites, the fruit of the lemon tree is still recognized for some powerful benefits. Rich in vitamin C and nutrient-rich flavonoids, lemons help to restore balance to the body’s pH levels, which is why your doctor may have recommended drinking (a lemon juice-infused) glass of water each morning. A healthy lemon tree in your garden, on your patio or in your home will not only look and smell good but will provide you with fruit year after year. It is estimated that one tree will bear up to 600 pounds of lemons a year. You may want to try growing a lemon tree from seeds – a great project to do with grandchildren or select a young tree for outdoor planting from your local nursery.

“Come here and take a lesson from the lovely lemon tree…”

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Not ready for a big tree or don’t have room in the yard? Try growing a lemon tree indoors. Not only will you have a great houseplant with an intriguing history, but one that will supply you with healthy resources.

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Recipe

Liven Up Your Lemonade with Lavender By Liz Genest Smith

Ah, lemonade. Is there any other drink that more vividly evokes the fond memories of bare feet, front porch swings and lazy summer days? Just when you thought nothing could make this refreshingly simple concoction any better, someone goes and elevates it with the addition of lavender. To the right is a recipe that also substitutes honey in place of sugar. Not only is honey a healthier option, it also pairs beautifully with the floral essence of the lavender. INGREDIENTS:  1 cup honey  5 cups water  1 tbsp dried culinary lavender (or 1/4 cup fresh lavender blossoms, crushed)  1 cup fresh-squeezed lemon juice (typically rendered from 6-8 lemons)  Lavender sprigs for garnish (optional) DIRECTIONS: ❶ Boil 2 1/2 cups water.  Remove from heat and add honey, stir until dissolved.  Add the lavender to the honey water, cover, and let steep for at least 20 minutes.  Strain mixture and discard lavender.

❺ Pour infusion into a glass pitcher. ❻ Add lemon juice and 2 1/2 cups of cold water. Stir well. ❼ Refrigerate or pour over ice and garnish with lavender sprigs. *Bare feet and front porch swing are optional. Just enjoy!

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Feature

or Danna Demetre, calories in versus calories out works. For Robyn Thomson, not so much. They’ve both found a way to maintain a healthy weight, feel great, look younger and help other women with a lifestyle plan to rev up midlife metabolism. It works. Demetre, the brunette, is 67. Thomson, the blonde, is 53. No way, you think, right? They will tell you it takes some work and a daily commitment to healthy habits, but the nutritional and lifestyle experts defy the midlife weight-gain crisis while slowing down the aging clock. The authors of one of the top-selling women’s general health books, “Eat, Live, Thrive Diet: A Lifestyle Plan to Rev Up Your Midlife Metabolism,” connected more than 20 years ago in a San Diego-based woman’s Christian ministry. “We became friends with a high level of respect for each other,” Demetre said. “Danna moved overseas for a bit and we lost contact,” Thomson added. The business partnership came as an answer to prayers about six years ago. “I had been praying for a woman to come into my life who had the same mindset and could be a mentor for me in developing a business,” explained Thomson. “Danna reached out to me and we reconnected. When I told her I had been making major changes in my diet and lifestyle, she invited me to come onto a podcast she

was producing. From there we decided to do a cooking video with one of my recipes. We had so much fun together we decided to do more videos which eventually led to weekly shows.” The two created Lean Healthy Ageless. The California-based company has expanded to include a wealth of nutrition and lifestyle resources on an increasingly popular website, the publication of the “Eat, Live, Thrive Diet” and the development of Eat Live Thrive Academy, an affordable membership program offering weekly virtual coaching sessions and personalized solutions for a customized diet and lifestyle. Their goal - to answer the consuming midlife question: What if there was a way to turn back the scale and the clock with an inspiring lifestyle plan designed to help women rev up their midlife metabolisms and achieve physical and emotional freedom no matter what one’s age? Based on personal experiences of weight gain, emotional eating and the aging process and building on professional expertise with scientific research, Demetre and Thomson’s individualized plan helps women keep off extra pounds, stimulate midlife metabolism, look younger and recharge emotional and physical energy. A former bulimic, who binged and purged repeatedly throughout nursing school, Demetre remembers living in fear and shame with intense panic

EAT,

LIVE , THRIVE RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER

By Patricia Danflous

I do believe there’s a journey for all us where we move from intentional choosing and self-discipline to something that becomes natural.

attacks. After reaching out to a friend following a severe panic episode, she began a slow healing process by following a God-focused life. If you called Thomson “chubby” as a child, you wouldn’t be wrong. That baby fat fell off one summer thanks to a growth spurt. She maintained a lean body until she entered her forties. The advanced clinical weight-loss practitioner struggles with an insatiable appetite and food sensitivities that she controls with healthy choices and spiritual faith. Recognizing their different life experiences, understanding their different weight gain challenges and knowing that every woman has a unique story is central to the Eat, Live, Thrive concept. “It’s turning what most people would call dieting into a lifestyle,” Demetre said. “Revving up your metabolism is not about just doing something for the shortterm. While we know the bottom-line principles for approaching a healthy lifestyle, our individual body responses and life events bring a varied perspective emphasizing that there is no one-size-fits-all. There's no perfect eating plan for everybody.” “I think most of us have learned over the years that if I eat a little less, if I exercise more, I should be able to make a shift in my weight,” Thomson said. “But the truth of the matter is, that doesn’t work for many people for a few key reasons. First, as we age, our carbohydrate threshold diminishes and we get better and better at storing carbs as fat. Second, many of us have developed

hidden food sensitivities that are causing weight gain or preventing weight loss. Last, we experience significant loss of muscle mass year after year. It’s not necessarily just about calories in versus calories out anymore. We’re asking ourselves, ‘what am I doing wrong? This is what I’ve always done.’ Think back to your 20s, you could shift your diet for a week and lose five pounds. It was so easy. But all of a sudden, that doesn’t work and you’re like, ‘uh-oh’.” What am I doing wrong? Why can’t I lose weight? Why am I gaining weight so much faster and more easily? “Mature women are asking those questions,” Demetre said. “We thought we knew the answer, but it doesn’t work so well as we age. With a few changes, however, it is possible for those in mid-life and beyond to lose weight and keep it off.” The Eat, Live, Thrive diet addresses body, soul and spirit with a multifaceted approach to total transformation. “Our diet allows women to customize a long-term eating plan to address food sensitivities and carbohydrate thresholds with personal likes and dislikes,” Thomson said. The Eat, Live, Diet is a three-phased roadmap beginning with The Elimination Phase, a temporary elimination of key foods such as sugar and grains which both promote insulin resistance and cause potential food allergies and sensitivities, as well as inflammation. The Discovery Phase determines your personal and specific “food culprits.” The Lifestyle Phase helps in designing a long term eating plan while

Recipe still enjoying your life. In their book, Demetre and Thomson include reflections for renewing the mind with God-centered principles to assist with long-lasting physical and spiritual change. A wide range of recipes along with tips and healthy shortcuts are also available. Emphasizing the personalized approach to diet and lifestyle, Demetre and Thomson recommend elimination as the place to start revving up metabolism, with suggestions for jumping in feet first or taking it slow. More importantly, they want women to build a foundation of healthy thinking which helps change habits from the inside out. “We teach them how to establish a new lifestyle mindset because we know most women tend to gain weight back after they lose it,” Demetre said. “From the get-go, we want to help them realize that it is the little stuff that adds up. You don’t have to be perfect.” “Neither of us are perfectionists,” laughed Demetre. “We do very different things

For more information about revving up your midlife metabolism with tips for losing weight and looking younger visit eatlivethrivediet.com or leanhealthyageless.com

in our daily lifestyle. I am the unique calories-in versus-calories out gal and can get away with a lot more than Robyn who has tons of food sensitivities. There are things that motivate me more now that are far from just weight, looking good and feeling good. I do believe there’s a journey for all of us where we move from intentional choosing and self-discipline to something that becomes natural.” “For me, it’s always been about making a choice to be healthy, lean and fit,” said Thomson. “I want a long, quality life. That means exercise is part of my life. It’s just what I do. I get up in the morning, I put on my workout clothes and work out. I don't want to feel sluggish. I don't want to feel tired. I don't want to have digestive upsets. I figured out the foods that have consequences for me in our discovery phase. Now it's just so much easier to eat the way that I know is best for me because I'm motivated by feeling really, really good and really energetic.” “You don’t have to put super-healthy foods in your mouth all the time, but we want you to realize that you have a choice,” they cautioned. “Just as you cannot build a brick house out of straw, you cannot build a healthy body out of chocolate chip cookies and potato chips.” For more information about revving up your midlife metabolism with tips for losing weight and looking younger, visit eatlivethrivediet.com or leanhealthyageless.com

LEMON

ICEBOX PIE By Liz McGehee

The South is synonymous with outstanding cuisine. Plenty of desserts, such as bananas foster and doberge cake, developed in this region and remain popular to this day. One such dish is Lemon Icebox Pie. If you’re not familiar with this treat, it’s a tasty, bake-less dessert typically served cold during those hot summer months. The name refers to the iceboxes these pies were stored in before refrigeration and electricity were common, household conveniences. While things have since changed, the tradition of icebox pie continues as a staple in the American South, but you don’t have to be from the South to enjoy a hot summer’s day or Lemon Icebox Pie. This recipe is fun to make with grandkids and easy as pie!

INGREDIENTS • 1 container of cool whip (8oz) • 1 package of cream cheese (8oz) • 1 can of sweetened, condensed milk (14oz) • ½ cup lemon juice (preferably fresh squeezed) • 1 teaspoon vanilla extract • 1 large graham cracker crust (premade)

DIRECTIONS

1. In a mixing bowl, combine cream cheese, whip cream, condensed milk, vanilla extract, and lemon juice. Stir by hand, or mixer for quick results, until the consistency is even. 2. Take your prepared graham cracker crust and fill with the mixing bowl contents. 3. Refrigerate. Try to leave overnight or until solidified. Enjoy!

Prep time: 20 minutes Cook time: 20 minutes Yield: 4 servings

Recipe

PALEO

SALMON BURGERS

SERVED ON A BED OF GREENS and mix together well. You can INGREDIENTS adjust the texture of these to your 12 oz wild-caught salmon, cooked and liking. If the mixture feels too dry, chopped (can be fresh or canned) you can add 1 tablespoon (or 2 tablespoons fresh lemon juice more) of Paleo mayonnaise. If the 2 cloves garlic, minced mixture feels too wet, you can add 2 green onions, diced 1 tablespoon (or more) of almond 1 tablespoon fresh dill, chopped (or 1 flour. Adding 1 tablespoon and tsp dried dill) mixing thoroughly will help you 1 tablespoon fresh parsley, chopped determine if more is needed. (or 1 tsp dried parsley)  Form the mixture into patties with 2 teaspoons Dijon mustard your hands and set on a large plate ¼ teaspoon salt to the side. ¼ teaspoon ground black pepper  Once formed you can cover the 2 eggs plate with plastic wrap and refriger 1/3 cup almond flour ate the burgers for at least an hour. 1 tablespoon Paleo mayonnaise This step is optional but it does (optional) help hold the shape of the patties Ghee or coconut oil for cooking before cooking. Fresh greens like spinach, arugula or  Right before cooking, heat a large microgreens skillet over medium heat and add the ghee or coconut oil. Several INSTRUCTIONS tablespoons should be enough to C ombine all ingredients, except coat the bottom of the pan well. ghee/coconut oil, into a large bowl

 Remove the salmon patties from the fridge and cook over low-medium heat for 3-4 minutes on each side, until golden brown. You may need to add more oil between batches to keep the pan well coated and prevent sticking and burning.  Allow patties to cool for 5 minutes and serve atop or alongside a bed of fresh greens. Refrigerate any leftovers.

Home

How to

GREEN Your Clean

ARSH CHEMICAL CLEANERS CAN BE POTENTIALLY HAZARDOUS TO YOUR HEALTH AND THE ENVIRONMENT. GIVE YOUR CLEANING ROUTINE AN ECO-FRIENDLY MAKEOVER WITH THESE FIVE GREEN CLEANING TIPS. YOUR HOME WILL BE SAFER, SUPER SANITIZED, AND FRESH, FRESH, FRESH!

First things first, you will need to stock up on a few eco-friendly products. You can either buy pre-made products that are made by green companies, or you can simply make them yourself—don’t worry, you do not have to be a chemist to whip these up.

Here is how to formulate your own green cleaning products: • pickling vinegar (more concentrated than white vinegar) • baking soda • borax powder • lemons • a few essential oils • mild dish soap • a couple of spray bottles.

These simple ingredients are very effective, inexpensive, and, above all, non-hazardous. Both vinegar and borax powder are commonly used in cleaning because they contain natural disinfecting properties. Baking soda can safely mix with other products, and its mildly abrasive nature makes it very effective for scrubbing surfaces and removing tough stains. Essential oils are used for their amazing aromatic and therapeutic qualities, while certain potent oils, like tea tree oil, effectively kill germs and control mold and mildew.

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Vinegar; edible and non-toxic is the perfect natural all-purpose cleaner for the kitchen.

Vinegar is excellent for use in your dishwasher too. Add a cup of vinegar to your dishwasher to remove any stagnant odors; it will leave the interior shiny and squeaky clean.  KITCHEN: Use vinegar to create a natural all-purpose cleaner for the kitchen. Vinegar itself is edible; it contains no toxic chemicals that would be harmful if ingested, so it is a perfect cleaning product to use around food. D.I.Y. all-purpose cleaner - using an empty spray bottle, combine a solution of half pickling vinegar, half warm water and one tablespoon of dish washing liquid. This solution can be used to clean the counter top, stovetop, refrigerator and microwave. Vinegar is excellent for use in your dishwasher too. Add a cup of vinegar to your machine to remove any stagnant odors; it will leave the interior shiny and squeaky clean. You can also add it to your water when washing dishes by hand, the disinfecting power is sure to kill any bacteria and germs on your dinnerware. Vinegar has a distinct odor, but don’t worry; the smell will dissipate once it dries. Caution! Some surfaces, like marble, tarnish when treated with vinegar & other acidic substances. As with any product, it's best to test a small area to make sure it is safe to proceed. BATHROOM: Bathroom cleaners are among some of the harshest chemical cleaners. You can make your own bathroom scrubbing solution

to clean toilets, counter tops, fixtures and tubs/shower without the offensive fumes. D.I.Y. tub and shower scrubbing solution – combine half a cup of vinegar, three fourths a cup of baking soda and one tablespoon of lemon juice, mix together to form a thick paste (add more or less baking soda until desired consistency is achieved). Using a sponge, apply the solution on sinks, tubs, showers and fixtures in small circular motions. Let it sit for 20-30 minutes, scrub with a sponge and rinse with warm water. To clean bathroom counter tops, use the all-purpose solution created for the kitchen. Knock out toilet stains and odors with one cup of undiluted vinegar. Before pouring the vinegar in the toilet, it is best to flush the toilet and allow the water to go down, the water descends, pour the vinegar around the inner rim then scrub the bowl with a toilet brush. WINDOWS AND MIRRORS: The kitchen solution works here too. Simply spray and wipe for squeaky clean windows. Save paper towels and instead use old newspapers; they won’t leave behind any lint.

WOOD AND TILE FLOORS: Nothing spreads chemicals in the air faster than mopping the whole house with a toxic chemical cleaner. You can easily make your own mopping solution that will clean and disinfect your floors safely. D.I.Y. floor cleaner: In your mop bucket mix one cup of pickled vinegar, one gallon of water, one tablespoon of mild dish soap and the desired amount of your favorite scented oil. Your house will smell so fresh, and the best part is, your home will be thoroughly sanitized and chemical free. CARPETS: Many carpet fresheners have a fruity or floral scent bearing the disguise of toxic fumes that can potentially be harmful to your health. It is very simple to make your own fresh smelling carpet deodorizer, and it will be safe for the family and pets too. D.I.Y. carpet deodorizer: Combine one cup of baking soda with one cup of borax in a plastic bag, add the desired amount of your favorite essential oil, and then mix together. Sprinkle the powder solution on carpets, let stand for 20 minutes, then vacuum. Your house and carpet will smell delightful. HGDecorator book pick

Salt, Lemons, Vinegar, and Baking Soda by Shea Zukowski

The Fab Four: Salt, lemons, vinegar and baking soda, the all-you-need cleaning all-stars for the home. From personal hygiene and grooming to household cleaning and gardening, this powerful quartet has a long history of usefulness that is modern, green, cheap and effective. This book gives a brief introduction to each of these amazing essentials along with household hints (indoor and out; for people and pets) and hundreds of smart solutions for better living.

Model: Mimi Attba Porche, fitness studio owner, professional dancer, Certified Zumba Instructor

Exercise

ARE YOU TIRED OF FEELING “SQUISHY?”

1. G rasp Ugi Ball with both hands. 2. H old in front of body with a 90-degree bend in the elbows. 3. Keep elbows close to the ribs. 4. S tand upright with a long spine, eye gaze forward. 5. P lant heels in a wide stance outside the line of the hips 6. B race the core tightly for 30 seconds. 7. R epeat this move 5 times or move onto option B.

TONE-UP WITH THE UGI BALL!

By Tami Charbonnet

he Ugi ball is a colorful, updated version of the classic medicine ball. The Ugi’s feel is much different than a medicine ball. It is made from brightly colored leather and has an uneven “squishy” feel. As soon as you pick up a Ugi Ball, your sense of touch is immediately sparked. You feel the sudden need to kneel on it, stand on it, hold it, squat or lunge with it, and even plank on this ball. The softness makes the surface unstable. As a result, the core has to work extra hard to stabilize. This means you get more muscle tone with no impact. Exercising for 30-40 minutes every day with the Ugi

Ball is a safe, fun and effective way to work every muscle group. As a trainer, my favorite full-body Ugi Ball exercise is the stand to squat to press. This combined grouping of 3 exercises is an easy way to begin and stay challenged by your “Ugi” goals. Move through each exercise focused on being one step closer to your goal. Regardless of your current fitness level, there are options for everyone. Begin with option one and work your way to option 2 and then 3. Eventually, you will be strong enough to push through all 3 options. With time, perseverance and determination, you will conquer 5 -10 sets of the entire Ugi Ball sequence.

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. —Thomas A. Edison

A. UGI STAND

B. UGI SQUAT

1. From Ugi Stand 2. Bend the knees and drop the hips as close to the knees as possible. 3. K eep the chest lifted, elbows close to ribs and the ball in front of body. 4. Hold squat position for 15-30 seconds. 5. Repeat this sequence beginning with option A 5 times or move onto option C.

C. UGI PRESS

1. From Ugi Squat 2. Come back to standing position 3. Keep 90 degree bend in elbows 4. Press the Ugi Ball upward toward the forehead 5. H old at forehead keeping bend in elbows 6. H old for 15-30 seconds keeping the core braced tightly 7. Relax, drop the ball and repeat sequence A, B, and C for 5 to 10 sets.

Pets

SHOULD YOUR PET SHARE YOUR BED?

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If you answered yes to any of these questions, you may want to rethink extending this invitation. However, if you answered no, try hitting the hay with your pet. According to webmd.com, there are many perks associated with spending this extra nocturnal time together. Owners are calmer and often sleep more deeply because cortisol (a stress hormone) decreases and serotonin (a feel-good hormone) increases. Additionally, owners report feeling more secure with their pet snuggled beside them for the night.

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o t w Ho k l a h c e k ma

DIY

t n i Pa By Suzanne Fox

Paul Carpenter HALK PAINT, THE NEW CRAZE, IS NOT TO BE CONFUSED WITH CHALKBOARD

PAINT. Chalkboard paint made its splash a few years ago. When a surface is painted with chalkboard paint, you can write on it freely with chalk, wash and repeat. It can be used to paint kids rooms so they can draw on walls to spark creativity. Chalk paint is used to paint furniture and surfaces without using primer and/or lengthy prep work. The paint adheres to glossy surfaces, eliminating the need for primer and oil-based paint altogether. Chalk paint is easy to use, easy to make, and very durable , according to our paint expert,

CHALK PAINT INGREDIENTS • One quart, any type of latex flat paint, any color • A small jar of Plaster of Paris from the hardware store or pottery plaster from a craft store • Cold water • Paste Wax

Paul Carpenter. Carpenter says, making your own chalk paint can save you lots of money on your remodel project. Name brand chalk paint is expensive and the colors are very limited. By making your own, you can buy the cheapest paint available, plus choose any color you like. Here are some more tips from Carpenter for your chalk paint home projects: Beware of Biters! If you are painting baby furniture, be sure to use a safe sealer that will not harm children if they chew on the furniture. Tape Test It! If you are trying to decide whether a piece of furniture needs sanding prior to painting; take a

piece of blue painter's tape and apply it to the surface. If paint comes off with the tape, you must sand the furniture before re-finishing with any type of paint. Will Clog Do not use chalk paint in your paint sprayer. The sand in the plaster is sure to clog your nozzles. Weathered Out Use an exterior sealer on outdoor furniture instead of waxing. Small Batches Carpenter suggests making one quart at a time because the paint does not store for long periods. Try to use your chalk paint within 30 days.

CARPENTER'S STEPS TO MAKING YOUR OWN CHALK PAINT ARE SIMPLE: Step 1 Make sure your surface is dry and clean. Sanding is like insurance to help you get better coverage, but not at all necessary. That's the benefit of chalk paint, to save time and money. Step 2 Add 6 tablespoons of pottery plaster to Âź cup cold water to make a paste. Step 3 Add the paste mixture to 1 quart of flat latex paint. Step 4 Stir paint with plaster until it is the consistency of pancake batter; nice and velvety. Some paints are thicker than others, so adding small amounts of water or plaster to achieve the right consistency is sometimes necessary.

Step 5 Using a nylon polyester brush made for latex paint; brush on liberally, covering all areas with no regard for brush strokes. Step 6 For a distressed look once dry, use 80 grit sandpaper to sand the entire surface applying more pressure in certain areas to reveal the under paint. After distressing, use 150 or 220 grit fine sandpaper on the entire surface. If you want a clean, all over paint look, skip the distressing process and proceed directly to the fine sanding. Step 7 Brush away all dust from sanding and apply paste wax with a cloth in small sections, rubbing into the surface. Buff with a lint free cloth for a final finish.

Send pictures of your projects to info@igofox.com We will post your pictures on the projects page of our web site and may feature them in our next issue!

Kiley Klug advocates for the best life possible by Veronica Coons vcoons@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com e interviewed Kiley Klug, Odin, in early April, during the statewide shutdown for COVID-19. As a grade school teacher at St. Joseph Catholic School in Ellinwood, she had already been working from home for two weeks while caring for her three sons. “As a mom, it’s been fairly easy and as a teacher, it’s a little different,” she said. “This week has been stressful.” Kiley, like all Kansas teachers, was learning the ins and outs of teaching remotely with packets and videos for her younger students, and the internet platforms of Google Classroom and Zoom for her older students. She teaches Math and Religion to second graders, Religion to sixth graders, and Literature to seventh and eight graders. “It’s what you sign up for at a small Catholic school,” she said. “There’s never a dull moment.” Meanwhile, at home she was filling the all too familiar roll of mom to Owen, Dexter and Blake. Taking care of three boys is a job in and of itself, but two of the boys have needs that require special care. Owen, 12, has Dravet’s Syndrome, and needs assistance with all daily living tasks, while Blake’s Juvenile Diabetes needs regular monitoring.

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Kiley credits her ability to delegate as well as a good support system for helping her manage caring for her family, succeeding in her career, and making time to just be Kiley. Her 24/7 commitment to caregiving, something she’s been doing for the past 12 years, is remarkable because it is her goal and that of her husband, Gavin, to not only care for their sons, but to ensure that they have the best lives possible. Kiley has been the primary care giver of Owen since he was less than a year old, and she and Gavin realized their son needed help. “Owen was an absolute blessing to us,” Kiley said. “We had lost our first born daughter, Haley, a year before he was born. It was a tragic situation. We got pregnant with Owen just 3 months later. He was everything we could ever want or need. Labor and delivery was normal, and everything was great for the first six months,” she said. A teacher at Great Bend Middle School at the time, she was on her way to

Dravet’s Syndrome Foundation (DSF) aggressively raises funds for Dravet’s Syndrome and related epilepsies. They support and fund research, increase awareness, and provide support to affected individuals and families. DSF strives to find better treatments and understands the need for global collaboration in order to find a cure. chaperone a dance when she received a frantic phone call from Gavin. Owen was having a seizure. It wasn’t long before they realized he was experiencing more than 250 seizures over an 8-hour period. The seizures were silent, with only head jerks

and arm flailing to mark them. Owen began to stagnate and had problems with sitting up and taking steps. He has been developmentally delayed ever since. Kiley resigned from her teaching position to devote her time to caring for Owen, taking him to numerous visits with medical specialists around the state. “We religiously listened to doctors, and tried about nine different medications,” she said. It wasn’t until Owen was between three and four years old that he received his initial diagnosis of Dravet’s Syndrome. Dravet’s is a new syndrome, so the science is still changing. At age 7, Kiley and Gavin doubted the diagnosis. At 8, Owen was clinically diagnosed though they could never find a genetic link. “They tested both of us, and Gavin had the positive SCA1A gene mutation, but it was silent in him,” Kiley said. “Our neurologist at Children’s Mercy Hospital told us Owen is a one in a billion type case.”

Advocating for better outcomes One peculiarity about Dravet’s is patients do not respond to traditional pharmaceutical medications. In fact, some only worsen the symptoms. “It is hard, as a parent, to deal with the unknowns,” Kiley said. She found herself wondering if she was doing the best she could for her child. She wrestled with concerns that taking him off the medications might result in his seizures increasing. “In the end, all we could do was pray about it and have confidence that we are doing the best thing for our child.” Helping them to navigate the illness was their network of families belonging to the Dravet’s Syndrome Foundation. Through them, they were able to keep up on the latest advances in treatments, both traditional and non-traditional. The search for interventions that would ease Owen’s seizures and allow him a more normal life resulted in an unexpected three-year-long journey advocating for permission for Owen to receive the organic medical hemp oil, Haley’s Hope. “My husband and I never thought we would be in this position,” Kiley said. “We have done everything right, abided by what the doctors suggested. We are rule followers to the core, not trailblazers. But being Owen’s parents has put us in the position of making hard decisions and putting ourselves out there for him.” The Klugs learned about Haley’s Hope

while networking with other Dravet’s families around the country. These families saw remarkable improvements, with some children able to speak and even to walk. “It was a medical 180,” she said. “Everyone wants that for their child.” Since Owen began taking the hemp oil, Kiley has been able to wean him off 100 percent of his other medications. “It was the most miraculous experience I’ve ever witnessed in my life,” she said The withdrawal seizures were bad, but after two weeks of weaning him off a miniscule amount, he would be okay again. It took months ultimately, but each time, after two weeks, it was the same. Watching him suffer through withdrawal seizures was horrible but she would do it all over again. “He has begun to sit up again. He’s a new kid,” she said, “He’s laughing, and making eye contact. Before, he just kind of laid there and was half asleep all day.” The way he is now is a gift. It’s priceless to see him interact with his brothers and laugh. Kiley shared about her and Gavin’s decision to grow their family despite all the uncertainty they felt. “We had envisioned having a big Catholic family,” she said. “But then we were contemplating whether we should have another baby not knowing what was going on. Finally, we decided it would be more scary not to give Owen siblings. I’d rather have 10 Owens to bless my life than none at all.” She and Gavin thank God they did, because, she said, their sons Dexter and Blake fill their hearts.

school, Kiley felt ready to go back to work as a teacher. She took a teaching position at Jefferson Elementary School in Great Bend. Her classroom decorated, she was preparing to welcome her students back to school when she learned Blake, not yet a year old, was very sick. This time, it didn’t take long to receive the diagnosis. Blake had Type 1 Diabetes, and his glucose levels would need continuous monitoring. Kiley resigned her position before she even had an opportunity to start teaching again. Her principal and the USD 428 school board were gracious and kind about the late decision. Once again, she was thrust into a familiar position. Kiley began advocating for Blake, becoming active with the Juvenile Diabetes Research Foundation. Today, with all of her sons attending school, Kiley communicates with Blake’s teachers and the school nurse every day. “There’s no sleeping on the job with either of them,” she said. “We are so lucky to have such wonderful people, paras and teachers, around us who care for the kids like we do.” Kiley’s middle son, Dexter, 9 years old, is a big help. Growing up with two brothers with special needs, Dexter is compassionate and accepting. He’s much loved by Owen. “Dexter is old enough to embrace him, give him attention and wants to take care of him,” she said. “He’s nurturing, loves his brother to pieces. Being Owen’s brother has been a good experience for him.” And he’s pretty good at being the big brother to Blake. Both boys play ball and enjoy hunting and fishing with Gavin whenever they get the chance.

Juvenile Diabetes Research Foundation (JDFR) is the world’s biggest nonprofit funder of Type 1 diabetes research. Their main objective is to find a cure for T1D; until they do, they strive to improve the lives of Type 1 diabetics with new treatments, therapies, and devices that make life easier for those affected until a cure comes.

Second chronic illness identified When Owen was old enough to go to

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Miracle year 2019 was a remarkable year full of amazing experiences for the Klug family. Owen was eligible for a Make-A-Wish trip, and Kiley and Gavin felt the whole family would finally be able to get the most out of it. They first went to Disney World, and then a visit to Morgan’s Wonderland in San Antonio, Texas, and Sea World. Owen was scheduled for a bilateral reconstructive hip surgery, and received a visit from the K-State basketball team at Children’s Mercy prior to being prepped. Days before the March 17, 2020 statewide shutdown, the Klugs met up with the K-State basketball team once more, this time at the stadium in Manhattan, Kan., and the kids were able to shoot balls on the court with them. “We would never have had these experiences if we hadn’t had Owen,” Kiley said. Now the family is working on enjoying each other’s company and just being together and establishing some type of normalcy. “We’ve fought so long for something — a diagnosis for Owen, waiver services, Medicaid insurance, just so many roadblocks,” she said. “For the first time, I feel like we aren’t fighting a battle, and can just be.” Passionate about teaching With Owen attending school at Eisenhower Elementary School in Great Bend, where he receives the services he needs to do well in school, and with Dexter and Blake attending Central Plains Elementary in Holyrood, where their cousins attend school and their aunt is a teacher, Kiley once again restarted her teaching career at St. Joseph’s. Teaching is the area of Kiley’s life where she feels she can be her own person. “I feel like, for awhile, I lost part of my identity,” she said. “Every special needs parent feels like they lose a part of themselves when they are thrust into the position of advocating for their child.” She loves going to work every day, and looks at teaching as her break from home, and her classroom as her happy place. It’s been an amazing outlet for her, which makes the shut down of Kansas schools for the second half of the 2020 Spring semester particularly challenging for her. Teaching her students remotely and helping ease the concerns of parents who struggle to help with their children’s education at home has brought her closer in

Sometimes it’s scary, but embrace the positives and give them the best life possible. - Kiley Klug some ways to the families she works with. She shares the parents’ frustrations with getting their kids to accept them as teacher, as she struggles with it herself. “Kids are always better for their teachers than for their parents,” she said. She encourages her boys to work on their homework, and then reaches out to students over the phone, checking in to answer questions, and then meets with her literature students via Zoom. Ironically, they are studying the Diary of Anne Frank during this social distancing time, so the students are able to relate in a way no other classes have previously. On top of it all, there is the added stress of another health threat needing to be managed, but for a mother who has been facing down serious threats for over a decade now, meeting with her outside her home from a safe social distance, it’s clear she’s got this. Finding time off for herself is certainly challenging, but it’s not impossible. Between Owen’s teachers at school, and assistance at home from a paraprofessional trained to care for both Owen’s and Blake’s needs, Kiley gets occasional breaks, freeing her up for short periods when she can get things done. She considers herself naturally optimistic. She credits her parents with equipping her with the right tools to be able to handle the tough stuff life has sent her way. “I’m not sensitive, so I don’t feel like I need much mental health time, but when I

do, I’m grateful for my family, friends, and neighbors,” she said. Despite all the optimism, Kiley does have her sad days. She allows herself to experience that sadness, but doesn’t allow herself to dwell on it. She takes that moment, and then she gets through it. “People are always helping me, always reaching out, “ she said. “We’ve been so lucky—we see everyone’s best. No one wants to show us their negative sides, and that’s been a huge blessing.” What she’s learned Caring for family members with special needs is intense, Kiley said. It requires organization, communication, graciousness and discipline. One person can’t do it alone, and it’s important to build a team of people who you can rely on to help. That team can include family, friends, your faith community and everyone else that touches your life, whatever your situation may be. It’s important to learn to delegate tasks to others to free you up to give your child the care they need. Sometimes that care is direct, and sometimes, it’s making calls, doing research, and advocacy. Keeping an eye on the ultimate goal, a high quality of life for your loved one, is what it will take to get through the setbacks and the slow downs. “Sometimes it’s scary, but embrace the positives and give them the best life possible,” she said.

da Vinci Xi Robotically-Assisted Surgery Leah Alpers, PA-C

Dr. Jeremy Howes

Dr. Patrick J. Stiles

Tisha Wikum, CRNA

Ashley Boxberger, PA PA-CC

Robotically-Assisted Proced dure

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Less Pain Less Scarring Quicker Recovery Tim Smaller Incision Size Less Risk of Infection Fewer Wound Comp Reduces/Eliminates for Opioids After Su

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