Giving his best shot by Great Bend Tribune

September/October 2019

WALK YOUR BLOCK FOR

Health QUICK TIPS TO REDUCE ENERGY AND SAVE

Money

FALL VEGETABLE

Gardening

Giving his 1

THIS GUIDE OFFERS QUICK TIPS TO HELP YOU REDUCE ENERGY CONSUMPTION, AND KEEP MORE OF THAT CASH WHERE IT BELONGS – IN YOUR POCKET.

Green

Quick tips to Reduce Energy and 1. Save Money

Switch to LED light bulbs. LED bulbs consume up to 90 percent less energy than their counterparts. And while the up-front cost can be higher, over time, you’ll save money as these bulbs last 50 percent longer than the average incandescent bulb.

Ann Jarema Over the last several years, more and more Americans have jumped on the bandwagon to help reduce our carbon footprint. For many years, energy usage was on the rise, but with more and more Energy Star certified appliances, and consumers become more energy aware, energy in the United States is declining toward 2000 levels consumption. But that doesn’t mean we should stop improving. If your household has already taken steps to conserve energy, that’s great, but there are probably more strategies that you can employ to help protect our planet and save you money. If you haven’t yet adopted energy savings methods, it’s not too late.

Most of us are gone during the day, so we don’t need as comfortable of temperatures when we’re away.

Wash your clothes in cold water. Your mother probably taught you to wash your lights in warm water and your darks in cold water. But in reality, cold water will do the trick, especially with today’s washers that are far more efficient and powerful than those of day's past. Your delicates actually prefer cold water and cold water can mean less wrinkles, especially when you decide to line dry vs. using your dryer (and line drying saves energy too!). Most of the energy drain from your washer comes from heating up the water, so when you stick with cold water, you automatically create less demand.

Use that natural light from the sun, whenever you can. Not only is light really good for us, letting the sun shine in creates less of a need to turn on overhead lights and lamps. And, lighting actually accounts for about 12 percent of our typical energy bill.

Use a programmable or timed thermostat. Most of us are gone during the day, so we don’t need as comfortable of temperatures when we’re away. Further, when we’re sleeping in the winter, we can get by with cooler temperatures overnight, creating less demand and stress on the heating system.

Don’t open the oven when baking, no matter how much you want to look at that delicious cake. Every time you open that oven, you create excess heat in the house (which may create demand for your cooling system), but you also force your oven to work harder to get back to the proper heat setting to continue your baking.

The list of quick tips can actually go on and on. If you want to keep more of that cash in your wallet, or want to do good for our environment, or both, take note of the quick tips above, and look for other ways that you can reduce the demand created by your household. A few online searches can provide a wealth of information to help you brainstorm on what your home can do differently, and better.

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2015 Forest Ave., Suite 101 • Great Bend, Kansas • 620-797-0915

Recipe

Custom Art by Gene and AAL of CK

Active Time: 10min Baking Time: 40min Yield: 4 Servings

Gene Smith, Artist

Amanda Bochain

HONEY

Lemon Chicken with Fennel and Potatoes INGREDIENTS:  ¼ cup olive oil  ¼ cup honey  ¼ cup fresh lemon juice  Grated zest from one lemon  ¼ tsp salt  ¼ tsp ground black pepper  4 chicken thighs, bone in, skin on  5 red potatoes, chopped  1 fennel bulb, sliced  6 garlic cloves, chopped  Fennel Fronds for servings  Lemon wedges for serving

DIRECTIONS: 1. In a large bowl, mix the olive oil, honey, lemon juice, lemon zest, salt and pepper together. 2. Add the chicken thighs, potatoes, fennel and garlic cloves to the bowl and toss well, coating the chicken and veggies in the lemon dressing. 3. Pour the mix into a baking dish and place in a preheated 375 degree and bake for 40 minutes. The chicken skin will be golden brown and look nice and crispy. 4. Serve while the dish is hot with lemon wedges and fennel fronds as a garnish.

NOTES: This recipe would also be fantastic with sweet potatoes instead of red potatoes -After tossing everything together, transfer to a large, gallon sized Ziploc bag and freeze. When you need a quick dinner, take it out of the freezer, place on a sheet pan and bake for 50 minutes. A perfect, make-ahead meal!

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contents

Giving His Best Shot

Green

DIY Project

Quick Tips to Reduce Energy and Save Money

Coffee Cup Holder

Sweet Potato Ice Cream Sandwiches

Recipe

Honey Lemon Chicken With Fennel Potatoes

Wardrobe Essentials For Men This Fall

Pets

Tick Prevention 7

Kids

Fashion

Kids

Kid Friendly Halloween Jokes

Gaming Elbowâ&#x20AC;&#x201C;the New Tennis Elbow Impacting Kids

8 Exercise Walk Your Block for Health

Beauty

Avoid Bad Breath Anxiety Gardening

Fall Vegetable Gardening

Caramel

Apple Nachos

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Pets

T ick Prevention Magen Daniella Golden

Everyone knows tick prevention is important, but do you know why?

icks carry diseases like Lyme disease, babesiosis, ehrlichiosis and so much more. If ticks are ignored, the consequences can be life-threatening to not only us but our furry friends. No one wants a nasty tick hitching a ride on their pet and ruining a perfectly good day. Lucky for us, there are several options to keep our pets safe. There is a wide range of natural products that will keep those pesky bugs off our little pals. Only Natural Pet Easy Defense Barrier Bites is an all natural flea and tick prevention that works for both cats and dogs. It is ideal for someone looking for a fix-all. Another option is Natural Care, which offers a spray for both cats and dogs. This is perfect for pets that just refuse to take any sort of pill or chewable. Lastly, Sentry Natural Defense offers a prevention for our younger friends. Kittens and puppies canâ&#x20AC;&#x2122;t be exposed to the same level of treatment as older pets, and Sentry Natural Defense has provided the solution. Our little pals need protection too. If for some reason you find that natural products donâ&#x20AC;&#x2122;t work for your pet or your area, you do have a few other options. Seresto offers a collar that provides 8 months of protection from both fleas and ticks. Revolution provides a topical treatment for both

cats and dogs. These products can be a little more on the pricey side, but they tend to last longer. That makes them perfect for a busy family. All of these products come highly recommended and get the job done when it comes to protecting our beloved pets. It is important to keep the ones we love safe, even from the smallest of bugs. Tick prevention might not be needed all the time in your area, but it is important to realize when it is needed. If you live in an area that is heavily wooded or contains a lot of high grass, you should protect your pet. Ticks thrive in these types of environments. Whether you choose to use a natural remedy or something else, make sure your pet is protected. No one wants to lose their snuggle buddy before it's time.

Tick prevention might not be needed all the time in your area, but it is important to realize when it is needed.

Great Bend Tribuneâ&#x20AC;&#x2122;s

Tuesday, September 24 3:30pm - 7:00pm Great Bend Events Center Admission is FREE

Exhibits Galore, Demonstrations Door Prize winners every 15 minutes Bring an item for the Food Bank!

executive publishers Hal G. Fox & Suzanne Polk Fox managing editor Suzanne Polk Fox copy editor Chad Ruiz contributing writers Amber Marie Arevalos Amanda Bochain Shannon Brown Lily Cooper Michelle Fouchi Esneault Magen Daniella Golden

Ann Jarema Rachel Leonard Juliane Morris Gavin Reese Shirin Mehdi Shannon Magee Steven Saham art director Dianne Waller design Tra Pham production 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. PL03Oct-V3

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 All copy and advertising in are copyrighted and Lcannot i v ebes reproduced W e l l without L i v epermission d

In place of gaming, actively plan engaging projects or events for your child to look forward to. Kids

GAMING ELBOW —the New Tennis Elbow Impacting Kids Rachel Leonard

What do Serena Williams and your child have in common? Though it’s unlikely they’ve both won enough Grand Slam titles to fill a beach side mansion, they are both at risk for developing painful forms of epicondylitis. In Serena’s case, the condition is more commonly called, “tennis elbow.”

or children who play computer games, the injury manifests as the lesser-known but equally damaging condition, “gaming elbow.” Like most parents, it’s likely you’ve assumed your child’s gaming hobby holds no potential for physical injury. After all, Minecraft and Fortnite don’t require sprinting, tackling or throwing a ball. In truth, it is this lack of movement which ultimately causes the condition. When tendons are tense for extended periods of time, they stiffen, inhibiting blood flow to the muscles. Injury occurs when stress is placed on the forearm through repetitive motions such as the point-and-click movements necessary in each of your children’s favorite computer games. Over time, restricted blood flow

in combination with muscle strain leads to the painful degeneration, inflammation and chronic pain that constitutes gaming elbow. As more physicians report an increase in gaming-related muscle injuries, it’s time for parents to get smart about their children’s gaming practices and their potential implications for long-term health. The main dangers of gaming elbow are present in its latent onset; by the time a child experiences elbow pain, the condition has likely been present for more than a year. That’s why preventative measures are key. The only way to combat existing gaming elbow is rest. This may require delicately explaining to your child that a long-term break from computer games is necessary. Take care to do this delicately and with understand-

ing—never present a hiatus as a forced punishment. In place of gaming, actively plan engaging projects or events for your child to look forward to. Museum visits, crafts, mini road trips, playdates and other activities that don’t require use of the area will provide enjoyment while allowing the injured muscle to recover. If the condition persists, seek medical help. It’s likely your child’s doctor will stabilize the elbow using tape, a brace or splints. This works to remove pressure from the injury, which aids the healing process and relieves pain. As the condition heals, think about how to change your child’s computer gaming habits to prevent further injury. Fortunately, this doesn’t mean trashing your kids’ favorite gaming system or outlawing the computer. After all, these devices are necessary realities of the modern age— they also serve to relieve stress and provide enjoyment. The key to minimizing the risk of injuries like gaming elbow lies in balance. Physicians suggest parents encourage children to take periodic breaks from gaming to stretch, take a quick walk or perform elbow mobility exercises. It’s also suggested that you create an ergonomic desk space including an adjusted chair and well-placed keyboard and monitor screen. Consider learning with your child about proper computer-use posture and body mechanics. If you work in an office or at a computer, your joint and muscle health will also benefit from improved desk posture and the implementation of healthy computer-use measures.

Exercise

WALK Your Block for Health Getting In By Getting Out; It’s Right Out Your Door Juliane Morris

Famous American naturalist and "Father of the National Parks” John Muir said long ago: “I only went out for a walk, and finally concluded to stay out till sundown, for going out, I found, was really going in.” 8

ikewise, author and professor G.M. Trevelyan wisely shared, “I have two doctors, my left leg and my right.” It can be a bit daunting to find time to take a simple walk around the block, gifting us with a change of sights and sounds, perhaps a peek of nature, and the enjoyment of what happens in your mind when your body finds a rhythmic stride. Walkable neighborhoods and workplace settings are gaining more attention not only to address environmental concerns about carbon footprint, pollution, noise, traffic and waste, but for overall human health. If you don’t have easy access to sidewalks, pedestrian-friendly streets and nature or sights, a creative solution might be just around the corner like hopping in

your car to go walking! Weather and safety permitting, taking a walk around the block provides remarkable benefits to our health, our Earth, our communities and yes even our finances. It’s a great way to get moving without feeling like you’re really exercising. Just be sure you’re sporting appropriate footwear. A walk around the block in fresh air can improve blood pressure, aid digestion, increase relaxation and energize the body and the brain, clearing your head and mentally transitioning between tasks and items that need our cognitive energy. Walking is considered to be an anti-depressant by many mental health professionals, is shown to increase creativity and some new studies are providing evidence that regular walking may delay or L i ves

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help avoid the onset of some dementia diseases. Keep in mind that walking offers many similar benefits as traditional aerobic activity, with calorie burning, and lowered blood pressure, resting heart rate and cholesterol levels, along with increased cardiac output, capillary density and nutrient/oxygen delivery. There’s also less joint wear and tear, musculoskeletal injury and raised cortisol. Walking is one of the safest and most effective aerobic activities we can do. Whether done in solitude or with friends, family members or a dog or two, walking around the block is quality time for yourself. You don’t even have to wear your athletic attire, and an impulsive or scheduled 10- to 15-minute walk can be the perfect transition between tasks at home or the office.

A walk around the block in fresh air can improve blood pressure, aid digestion, increase relaxation and energize the body and the brain.

Physical Therapy Dry Needling is an intervention that uses a thin needle to penetrate the skin and stimulate trigger points, muscular, and connective tissues for the management of pain and movement impairments. • Improves motion • Increases blood flow • Decreases pain

• Releases trigger points • Improves function

“Dry needling, especially if in conjunction with therapy, can help reduce Low Back Pain.”

Adam Kristek, DPT cert-DN

Adam has been certified by Kinetacore and completed the 2019 Functional Dry Needling Level 1 course.

1514 K96 Highway in Great Bend, KS 67530 • 620-792-4383 • www.centralksphysicaltherapy.com 9

DIY Project

Coffee Cup HOLDER

ou can find wooden fence board anywhere. Companies have pallets outside their businesses all the time that is free to use, wood is always being discarded on trash day, and you can use your own backyard fence! Before you get started, it is encouraged to wash the wood. If you want to darken your pallet, this would be the time to stain it as well. Step 1: Cut two 22-inch pieces. These will be the end pieces of the holder. Then cut four 26-inch pieces. These will be the boards holding the coffee cups.

Lily Cooper Let’s be honest, farmhouse style is back and in high demand. If you look in someone’s house, most likely you will find some type of wood furniture. One popular item has been the coffee cup holder. While it can be sold at stores for an overpriced amount, a person can easily build their own! This Do It Yourself Coffee Cup Holder is a favorite to show in a house, apartment, or even college dorm.

Step 2: Using a pencil, make marks on where you want the horizontal boards to meet the vertical. Use a level to make sure the boards are straight. Drill in the black wood screws, one for the top of a single wood board and one at the bottom. Step 3: Using the tape measure, evenly space out three hooks per board and mark where each one will go. Once satisfied, screw in the hooks. Be sure to double check if there is room for each mug. Step 4: Go online and find a font that you like! Then print out a stencil version and cut out the appropriate letters for whatever you want it to say at the top. Carefully coat it with white paint three times and let dry. Step 5: Once it is all dry, screw in two heavy duty wall hanger hooks in the back. That way, you can hang it up on the wall and showcase your love for coffee!

SUPPLIES

With a little wood, paint, and tools, you can proudly display your cute coffee cups in your home.

 Wooden Fence Board  9 Hooks  White Paint  Stencil, Printed at home  Tape Measure  Pencil  Saw  Level  16 Black Wood Screws  Screwdriver  Wood Stain (Optional)  2 Heavy Duty Wall Hangers

Yield: 8 Sandwiches Active Time: 20min Baking Time: 10min

Recipe Amanda Bochain

Sweet Potato Ice Cream Sandwiches INGREDIENTS: Ginger Cookies  2 ¼ cups flour  2 tsp ginger  1 tsp ground cinnamon  ¼ tsp cloves  ⅛ tsp ground white pepper  ¼ tsp salt  ¾ cup butter  1 cup brown sugar  1 egg  1 tsp vanilla extract  ¼ cup honey  2 tbsp white sugar Sweet Potato Ice Cream  2 cups sweet potato, baked and mashed  2 cups evaporated milk  ¼ cup honey  1 tsp vanilla extract  ⅛ teaspoon salt

DIRECTIONS: 1. Begin by making the sweet potato ice cream. Place all the ingredients for the sweet potato ice cream in a blender and puree until very smooth. Let the mix blend for a few minutes to make sure it is nice and smooth. 2. Pour the ice cream mix into an ice cube tray or just a small, shallow bowl then place into the freezer. Freeze the mix for at least 4 hours or longer. 3. Once the mix is frozen solid, place it back into the blender and blend until thick and smooth. The consistency will be like soft serve ice cream. Refreeze in a loaf pan for 30 minutes so it is scoopable. 4. In a stand mixer, cream the butter and brown sugar until light and fluffy. Scrape down the sides of the bowl to ensure all the ingredients are well mixed. 5. Add the egg and vanilla extract and mix until fully combined. Add the honey, and mix again.

6. Add the flour, ginger, cinnamon, cloves, white pepper, and salt to the bowl and mix on low speed until a smooth dough forms. 7. Scoop the cookie dough using a small ice cream scoop to make even, round cookies (the scoop should be about 1 ½ tablespoons). Place the cookie dough balls in a bowl with the remaining 2 tablespoons of sugar and roll them around to coat the outside in the sugar. 8. Place the sugared cookie dough balls on a greased sheet tray, spacing them about 2 inches apart (they will spread!). 9. Bake the cookies for 8 minutes in a 350 degree oven. Let them cool on the tray then set aside until the ice cream is ready. 10Lay the cookies on a sheet tray and scoop the sweet potato ice cream onto half of them. Top with the remaining cookies to make the sandwiches. Serve immediately or wrap in plastic wrap and save for later!

NOTES:  You can make the cookies about a day in advance and the ice cream up to a week ahead of time.  The sandwiches will keep well in the freezer when individually wrapped  If you can find purple sweet potatoes, they work fantastically in this recipe and make for a very vibrant, pretty ice cream.

A WELL-FITTED VEST

A vest is extremely versatile. It looks trendy and it shields you from the cold. You must have one in your wardrobe, either in a knit or a down, depending on how cold you feel.

CLASSIC BLUE DENIMS Blue jeans need to find their way into a manâ&#x20AC;&#x2122;s wardrobe. They are your all-weather friends. They keep you cool in the summer and embrace you, come fall and winter. Pro-tip: Wear them with a blazer and go dressy casual to your next networking event.

2 Fa s h i o n

THE CLASSIC PLAID BUTTON DOWN

An absolute musthave, a plaid shirt can be worn over aT-shirt at the onset of fall, or under a blazer if you need to keep it formal. Plaid can be fun, and for an extra punch of warm and fuzzy, you could get them in flannel.

Wardrobe Essentials For Men THIS FALL Shirin Mehdi

Whether you are fashion forward or not, fall is a time to up your style quotient. As the trees shed their leaves and the temperature starts to fall, layering is key to keeping warm and your fashion game strong. No matter your age or your occupation, this is a good time of the year to flaunt the best of your wardrobe. Here are a few things that you must own, especially in the fall to ensure you are never out of style. Take a look!

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A TURTLE NECK TEE

A STRUCTURED WOOLEN BLAZER

A turtleneck never gets old. It is evergreen and always in style. You can just throw one on over a pair of jeans and trust it will keep you warm. You could also pair this super cool fashion item with a suit for a perfect professional look.

A man must own a blazer and a woolen one for the fall. This early winter-wear will have your back whether you want to dress for work, or for a family gathering.

A PAIR OF LEATHER BOOTS Of course, these will keep you warm, but they will also make a huge style statement. They are amazing when paired with jeans, but warning, you could get super experimental if you own a pair.

Looks like you are all set for the fall. Stay warm, stay stylish.

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Although the search for candy may be the main focus during Halloween, don’t forget to have a few laughs. A time for fun and mischief, Halloween is a great opportunity to try out a few new ghastly jokes. Keep these kid friendly Halloween jokes handy for a good chuckle. At the very least, you can give the undead something to groan about.

KID FRIENDLY

Halloween Jokes Kai Bragg Kids

Q: What do skeletons say when they get angry at each other? A: “I’ve got a bone to pick with you!”

Q: What happens when a zombie gets sick? A: They can’t stop coffin.

Q: Why didn’t the arachnid want to play hide and seek? A: The other creatures always spider.

Q: What do phantoms eat for dinner? A: Goulash.

Q: What do you call a fire demon’s pet? A: A hot dog.

Q: Why did the skeleton go to bed early? A: To give his weary bones a rest.

Q: Why didn’t the mummy like his sandwich? A: Because it wasn’t a wrap.

Q: What is a skeleton’s favorite musical instrument? A: The xylo-bone.

Q: What do you need to get into a haunted house? A: A spoo-key.

Q: Why do ghosts like the fourth of July? A: Because the fireworks are spook-tacular!

Q: Where does Dracula go to blow off steam? A: To the batting cages!

Q: What do you call a record-breaking squash? A: The great pumpkin.

Q: What do you call a very smart wolf? A: Aware wolf.

Q: What happens to a forgetful skeleton? A: They lose their head.

Q: Why didn’t the skeleton get upset when his brother teased him? A: He made no bones about it.

Q: What is a vampire’s favorite type of trip? A: A blood drive.

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Recipe

Caramel

Apple Nachos

NUTRITION INFORMATION:

Amber Marie Arevalos

serving size ½ Calories: 595 Fat:35g Sodium: 19 Carbohydrates: 132.5g Fiber: 16.3g Sugar: 53.9g Protein: 16.1g Calcium: 159.2mg Potassium: 934.5mg

INGREDIENTS:  2 apples ( green Granny Smith, cored and sliced )  5 ounces caramel ( homemade )  1 tsp water  1/4 cup peanuts ( chopped, or remove for allergen free)  1/2 cup homemade granola or store bought

Halloween season is among us and we are all looking for a sweet treat to feed our little ghouls! This one is a simple twist on the classic caramel apple recipe. I found that most often when I gave my children caramel apples, most of the apple is left and all the caramel has disappeared. I decided to make it into a finger food and add my own homemade caramel sauce. This not only allows for single servings, but also keeps it somewhat healthy. This recipe is so versatile and can even be made allergen friendly. Feel free to get creative with the toppings and watch the whole plate disappear!

auce S l e m ara

INGREDIENTS:  1 cup soft Medjool dates, pitted  1 tsp fresh lemon juice  1/4 cup almond milk, plus extra for desired texture  1 tsp vanilla extract  1 tbsp coconut oil DIRECTIONS 1. If you're using a standard blender or food processor, begin by soaking the dates in

water for 2 to 3 hours, until soft. If you own a powerful blender, like the Vitamix, there's no need to soak because it will pulverize the dates easily! 2. Combine all of the ingredients in the blender and blend until smooth and creamy, adding extra almond milk if necessary, to drizzling consistency. 3. Adjust flavors to taste, and chill before serving.

DIRECTIONS 1. Prepare caramel sauce. 2. Prepare granola 3. Drizzle caramel over sliced apples top with granola and optional peanuts. Serve Other topping options include chocolate drizzle, mini chocolate chips, coconut shavings or any other sweet delight you can think of!

NUTRITION INFORMATION:

serving size ½ Calories: 360 Fat: 5g Sodium: 20 Carbohydrates: 87g Fiber: 7.8g Sugar: 76.3g Protein: 2.2g Calcium: 97.3mg Potassium: 812mg

4. Serve with sliced fruit or thin with extra water to drizzle over baked goods. Will keep chilled in the fridge for up to 3 days.

Beauty

Avoid

Bad Breath Anxiety

Steven Saham

T Bad breath can rear its ugly head at the most inconvenient times. So it is natural to wonder how bad breath (known scientifically as Halitosis) can be kept at bay. By implementing simple routines each day, and understanding the various sources of bad breath, it is possible to avoid breath-related anxiety.

he roots of bad breath may be split into two categories—short and long term causes. Pungent foods like onions and garlic don’t simply sit in your mouth. They enter the lungs through the bloodstream and emanate odor with each breath. Easy over-the-counter solutions like gum, might be the best bet in this scenario, or you can just be sure to eat the same amount of garlic as your significant other. Also, combining these ingredients with fresh herbs, like mint, and cooking them, will help to mellow their bite. Sleeping with your mouth open is another cause of temporary bad breath. This exacerbates dry mouth, the root of dreaded “morning breath.” Drinking plenty of water and waiting a few hours will resolve the majority of these short term cases, whereas treating chronic bad breath is more involved.

The bacteria that wears down tooth enamel and plaque can eventually lead to periodontitis, an inflammatory gum infection. Smoking cigarettes and unchecked consumption of processed sugars increases plaque production. If you just wolfed down a sweet treat or slammed a sugary beverage, then your first thought might be to brush right away. Counterintuitively, brushing too soon is bad. Enamel softens in the acidic environment precipitated by sugar consumption, so brushing aggressively during this stage can actually lead to more deterioration. Instead, it is better to swish some water around your mouth in the first half hour after indulging. That being said, there is no substitute to proper, consistent dental hygiene. Carefully brushing twice and flossing once daily, along with semi-annual trips to the dentist, are the keys to stop bacteria from developing into rotten breath. A whole host of other reasons to maintain good oral hygiene exists. A brighter smile and avoiding painful inflammatory conditions like periodontitis and Alzheimer’s (which has been linked to gum disease) may not however, be as compelling a reason as bad breath. Perpetual bad breath and the social anxiety that accompanies it can even be viewed as the body’s warning that a greater commitment to oral health is in order.

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Gardening

Fall Vegetable Gardening Michelle Fouchi Esneault

ow that the weather has turned cooler, there is no reason to put your vegetable garden to bed. Many of the crops you grew in the summer can have a second season in the fall and there are a lot of veggies that crave cooler temperatures and actually will taste better once the chill sets in. A successful fall garden has a lot to do with timing. To calculate the best time to plant, you will need to find the expected frost date for your area. That date is different depending on where you live. Once you know your frost date, look on the seed packet or information that comes with your transplant to see how long it will take for your crop to mature. Then, all you need to do is count back from your frost date and then go back another week. That date will be your planting date.

So, what should you plant? There are generally three types of plants you can grow in your fall garden: Those that do well in warm soil, those that do well when your soil is cooling down and those that need soil that is totally cooled. Warm soil plants are usually second crops and are those that germinate quickly. Quick growing dwarf pea varieties, bush beans, beets, carrots, cucumbers, collards, kale and radishes do well at this time. Plants that do best in cooler soil are transplants of leafy vegetables such as Chinese cabbage, radicchio, lettuce, parsley and spinach. Crops that can wait until after the first frost include arugula, cilantro, brassicas such as broccoli, Brussels sprouts and cabbage, winter lettuces and turnips. To assure your crops will thrive, purchase the correct seeds or transplants for your plant hardiness zone. To find your zone, go to the USDA website at https:// planthardiness.ars.usda.gov/ PHZMWeb/

A successful fall garden has a lot to do with timing. Plant in warm soil

Plant in cool soil

Plant after frost

Your local county extension service is an invaluable resource for your area to find out the dates to plant and the recommended varieties for your area. Once you have your garden planted, the benefits of a fall garden become apparent. Youâ&#x20AC;&#x2122;ll have less garden pests and you need less water. All you need is about an inch of water a week, about one deep watering. If a frost catches you unaware, mulch around your root vegetables and brassicas or use lightweight frost covers that are available at garden stores. Planting a fall garden is a great way to increase your harvest and get the most out of your vegetable garden, ensuring fresh vegetables well into winter. The Old Farmerâ&#x20AC;&#x2122;s Almanac has an excellent frost calculator at www.almanac. com/gardening/frostdates.

Even supermoms get hit with allergies.

Convenient Care Walk-In Clinic St. Rose Medical Pavilion 3515 Broadway Ave. Great Bend, KS 67530 620-792-2511

When you have a minor illness or injury, you need medical attention right away. Experts at the Convenient Care Walk-In Clinic at St. Rose Medical Pavilion provide high-quality care when you need it. We offer extended hours, and no appointment is necessary. Whether you have a sore throat, a minor strain or sprain, or you need a prescription for an infection, we can help. Learn more at kansashealthsystem.com/strose.

Monday-Friday: 7 a.m.-7 p.m. Saturday-Sunday: 9 a.m.-5 p.m.

Giving his

by Veronica Coons vcoons@gbtribune.com

Cover Photography by Hugo Gonzalez hgonzalez@gbtribune.com

Photography by Tam Adams Tamadams@wildsunphotography.com

Kim Beckwith is making a name in the world of competitive shooting im Beckwith, retired Larned businessman, started shooting when he was a child. But his path to becoming an elite competition shooting sports champion wasn’t exactly a straight shot. Growing up in a legacy mortuary business which was started by his grandfather 114 years ago, he learned at an early age the importance of service to his community. For Kim, that meant volunteering with Pawnee County Rescue and Larned Fire Department and with law enforcement, which opened opportunities to improve and increase his marksmanship skills. He attended mortuary school, returned to his hometown and together with his brother ran the family business and volunteered

for many years. He continues to serve as a reserve sheriff’s officer today. “I didn’t shoot as well until after I retired,” he said. “I think it’s the not having all the pressures of work.” Renewed focus on health Retirement now is more about staying sharp and being fit and able to travel, rather than a time for slowing down. Kim has time to delve deeper into the world of competitive shooting sports, and he’s doing better than ever. Today, he’s classified as a “Senior,” and looks forward to shooting as a “Super Senior” when he reaches 70 years of age. Years ago, he developed diabetes, and now avoids desserts and sodas. He walks three miles in the morning three to four times a week and that has helped him to lose 50 pounds, he said. His practice schedule ensures he gets plenty of exercise.

Competition shooters need to switch from standing to prone shooting positions during events. Kim practices several times a week, and each time, he estimates he’s up and down off the ground 25 to 30 times a session. About a year ago, he noticed pain in his left shoulder which become increasingly persistent, and had it checked out. He had a rotator cuff injury and required months of physical therapy. “It was probably one of the harder things I’ve had to do,” he said. He was finally able to go prone again in March, leaving him two months to prepare for the Bianchi Cup competition in May. Master shooter The Bianchi Cup is the equivalent of the PGA Masters in golf, or the US Open in tennis. In May, 2019, he shot his best ever score in the invitation only NRA National Action Pistol Championship for the Bianchi Cup at the Green Valley Rifle & Pistol Club in Hallsville, Mo. Out of a possible 1920 points possible, he made 1914, with 156 hitting the black X ring in the target out of a possible 192. “That is the most X’s I’ve shot at Bianchi,” he said.

Out of 135 national and international competitors, he came in seventh, and was awarded a Sig Sauer pistol. “I placed second in the Senior division,” he added. Kim is on track to make the world team in 2020 with the finish he had this year, he said. That competition will be in Toowoomba in the state of Queensland, Australia, he said. Traveling a challenge Going through customs when he travels internationally for competition is getting more and more tricky, especially in Australia, home of some of the world’s strictest gun laws. Limitations on the amount of ammunition that can be brought in has found Kim packing his reloading supplies in order to ensure he has enough rounds for competition. While most travelers welcome efficient transfers for international travel, Kim and his wife, Cheryl, have learned the importance of scheduling plenty of time between flights to accommodate the delays of customs officials thoroughly checking guns when entering and leaving the country. Once, when traveling to Italy, they were delayed while checking guns, and his competition bag was stolen off the airport turnstile. He had to

improvise a belt and holster because nothing suitable was available in the country. He competed, but not as well as he hoped. There is camaraderie amongst the international competitive shooting sports circuit, and experiences like that are

happily uncommon. He’s had opportunities to help out fellow shooters, and has received help in kind from the many friends he’s made over the years. Kim’s dog, Cooper, an Australian shepherd, regularly attends competitions and does his part to pave the way.

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“There are more people that know Cooper than know me,” he said. “It’s a lot of fun.” Kim has been shooting competitively for the past 43 years. How he got started has alot to do with the value his family placed on service to the community. One of the services the mortuary provided many years ago was an ambulance service. But, as regulations and paperwork increased, they eventually got out of the ambulance business and gave the vehicle to the City of Larned, and Kim joined Pawnee County Rescue under the direction of the Larned Fire Department. Through that association, he became friends with members of law enforcement including Jack Atteberry who was the under sheriff for his dad, Pawnee County Sheriff Cliff Atteberry, and Jim Daily who at the time was with the Great Bend Police Department later served as Barton County Sheriff and most recently became a Barton County Commissioner. It didn’t take long for them to realize a shared interest in

shooting. Around 1975, he was encouraged Kim to join the sheriﬀ reserve, which would qualify him to participate in competitions sponsored by the Kansas Peace Oﬃcers Association at state conventions. “That sounded pretty neat to me, so I became a reserve, along with another guy,

and we’d go out on patrol on Halloween or when they were short a deputy, and I got started shooting at police competitions.” he said. His passion for the sport grew from there. Not long after, he was invited to attend NRA events, and eventually received his ﬁrst invitation to shoot at the Bianchi Cup

tournament. Off-shoots The hallway leading to Kim’s reloading studio is lined with photos from past competitions featuring celebrity shooters he’s shared the field with. Guys like Michael Voigt, president of the United States Practical Shooting Association, Doug Koenig, world champion shooter and hunter and 2014 Bianchi Cup winner Kevin Angstadt. It’s hard not to be a little starstruck. In many of the photos, he’s decked out with logo-splashed jerseys and gear from the sponsors he’s attracted: a leading ammunitions company, Zero Ammunition Co., Inc. as well as holster and body armor supplier Safariland, and gunsmithing tool and accessory supplier Brownells. Inside, a counter is stocked with supplies. Since 1985, Kim has been sponsored by an ammunition company. He does a lot of reloading for them and they provide the ammunition he uses at matches. He packs and tests formulations for bullets and reports back to his suppliers, always with the goal of making better ammunition. He shoots many different kinds of weapons, and different guns require different ammo, he reminds us,

and he’s got hundreds upon hundreds of rounds each. Look at Kim’s hands, and you’ll see several calluses. Triggers and grips on his guns have grooves to provide plenty of traction. This is especially helpful when conditions are humid or rainy, he explained. Competitions are only halted if lighting is popping, he said, so it’s important to have a good grip in the rain. He shoots 30,000 to 40,000 rounds in a year, between his competition and production guns. For years, he shot police combat, which is done with a revolver. Later, he got into Bianchi shooting. He soon learned he couldn’t do both disciplines, so in 1990 he stopped shooting police competitions and went strictly Bianchi. He built a customized indoor shooting tube fitted with a shooting chronograph that measures the speed of the bullet. He shoots into the tube, and the bullet travels past the chronograph and through the tube into a pit in his yard outfitted with a piece of bulletproof steel set at an angle that deflects the bullet into four feet of sand. An attic fan pulls the gases up and out into the outside air, he explains.

Kim’s shooting career continues to evolve. Competitions and sponsorships have made it possible for him and Cheryl to travel the world and make many friends. His growing expertise and engaging conversational style has also led sponsor Brownells to bring him on as a Gun Guru on their website. Beginning later this fall, he will be chatting about his expertise with competitive pistols on the company’s website.

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