An Apple a Day June 2013

june 2013

Wellness For Life

building

strength, spirit

healing the

pg. 12

Your Guide to Managing Migraines pg. 6 The Perfect Game pg. 4

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Wellness For Life

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To advertise, contact Mary at 432–550–7339 Publisher Mary Hunt, Ha! Publishing Editor Evangeline Ehl Publication Manager Mary Hunt Sales Mary Hunt Writers Kim Clinkenbeard, CPT, FNS; Joy Harriman; Wendy Hilliard; Keliree Mitchell; Meghan Pry Photography Mark Swindler Design Clay Adams, Sarah Fleck, Chantel Miller

6 4 The Perfect Game

6 Your Guide to Managing Migraines 11 Healthier Fast Food Choices

Have a great story idea for An Apple A Day? Submit your idea online at www.anapplemag.com.

3527 Billy Hext Road • Odessa, TX 79765 432 550 5998 • 866 550 7329 fax 432 550 7346 www.hapublishing.com The information in this magazine is not meant to treat, diagnose, prescribe, or cure any ailment. Always check with your physician before taking any products or following any advice you have read. Always consult your physician before you start, stop, or change anything that has been previously prescribed. All content herein is the property of Ha! Publishing and may not be reprinted or reproduced in any medium without the written permission of the publisher. Some art work is used at the sole discretion of the advertiser and is not created by Hunt Advertising.

12 A Safe Place for a New Start

18 Get Fit With Kim: Why So Serious: Life Lesson Learned Through Racing

24

20 Woof Woof! The Dog Blog by Mindy 23 Health & Beauty: Choosing the Right Sunglasses 24 Recipe: Roasted Beet and Couscous Salad

ON THE COVER The Crisis Center, headquartered in Odessa, is dedicated to helping and healing those in crisis through education, intervention, advocacy, and shelter.

READ MORE ON PAGE 12 an apple a day june 2013

3

THE PERFECT GAME

by Wendy Hilliard

I

n spite of having a long history, dating as far back as ancient Egypt, the game of handball struggles to gain recognition. Devoted players find it both challenging and fun. As much mental as it is physical, handball aficionados refer to the sport as the perfect game.

Largely played in metropolitan cities across the United States, handball tournaments lack coveted million dollar endorsements and mainstream media coverage. What the game has earned is a close knit community of enthusiasts that actively promote the sport. “Handball is a sport anyone can play. It’s a wonderful sport for kids. It develops dexterity, agility, flexibility, hand/eye coordination, and balance,” said Dr. Chuck Nicolette.

The cost to play is inexpensive compared to other sports. Essentially all that is needed is a ball and a wall. Court handball requires a bit more equipment. Players need goggles, a pair of handball gloves, nonmarking athletic shoes, and, of course, a ball. Those new to the game are allowed to train with a larger racquetball.

Keeping up with the hard, regulation-size handball is not easy. Top speeds recorded from professional handball players have been recorded up to 88 miles per hour. “Your mind has to be in the game.

When the ball is coming at you fairly quick,

4 june 2013 an apple a day

you only have a split second to make a decision.

Developing quick brain/body responses helps everyone down the line,” said two time State and one time National Outdoor Handball Champion Mark Gilmer.

Harder to play than racquetball, handball manual dexterity. “It’s an ambidextrous You have to use both hands. Playing you to strengthen your less dominant said Gilmer.

fosters game. forces hand,”

Players are also engaged in geometry, rapidly calculating different angles and strategizing ball shots. “It’s a cerebral game. To know how to control the ball and know where the ball will return,” Nicolette said.

Without the force of a racket, balls move slower, requiring handball players to move more. Seasoned players use this to their advantage. “You want to make your opponent run, it wears them down,” said Gilmer.

“It’s a humbling sport,” said Odessa Family Y CEO Edward Moreno. “You think you’re in shape and then you lose to a 70-year-old man.”

Athletes have discovered handball is an excellent cross training tool. “Handball is great because it translates into all sports. The hand/eye coordination, the body positioning and footwork involved is ideal training for any athlete,” Moreno said.

Avid players are not only ambassadors for the sport, but out of necessity have become recruiters as well.

Twenty-nine-year-old Andrew Saldana never gave handball much thought. “Initially I didn’t want to play. David Long kept asking me to check it out.

One day I just didn’t feel like lifting weights so I tried it. Now I’m hooked,” Saldana said.

Now on the court two to three times per week, Saldana typically plays two to three 30- to

“Handball is the perfect way to maintain my circulatory system and have fun.”

45-minute games.

“My biggest drive to continue to play is the cardio. In a hard round of handball I will burn about 800 to 1,200 calories in an hour and I have fun doing it. I hate to run and I don’t like to bike. Handball is the perfect way to maintain my circulatory system and have fun.”

Saldana credits Nicolette for keeping him motivated.

“People don’t realize how hard it is. It took me a month to learn how to hit the ball straight. Chuck taught me how to hit the ball and how to get my body in position,” Saldana said.

No doubt, as a sport handball offers a lot, still, handball players worry about its future. In Odessa, Continued on page 15

for youth development for healthy living for social responsibility

there’s no better time to join the odessa family y

The Odessa Family Y offers the latest in technology and equipment, well-equipped facilities, nursery care for members, certified instructors and personal trainers, and dozens of exciting classes to fit anyone’s schedule…among many other amenities!

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Come see why the Odessa Family Y is the #1 choice for your health and wellness.

for more information call 432–362–4301 odessaymca.org our new extended fitness hours Mon–Thurs, 5 am - Midnight • Fri, 5 am - 10 pm Sat, 7 am - 7 pm • Sun, 1 pm - 7 pm

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YOUR GUIDE TO

MANAGING MIGRAINES

by Joy Harriman

hat is a migraine?

Good question—we don’t quite know what causes them, but we do know how to recognize one. Characteristics of true migraines are that they 1) tend to mostly affect one side of the head; 2) throb or pulse; 3) recur after pain-free periods; 4) and, are almost always accompanied by either nausea, light or sound hypersensitivity, or aura, a stage marked by visual disturbances (flashes, splotches, zigzags, or shimmering lights surrounding a blind spot).

W

Many studies have shown that half of all people with migraines have not been properly diagnosed by a health care provider, either because they haven’t sought medical help or because their primary care provider missed the clues. If the over-thecounter pain or allergy meds don’t ease the head pain you think may be caused by tension, your period, sinus problems, or allergies, then you may have migraines. Talk to your physician about it.

A migraine is far more than a bad headache. It’s what is called a primary headache: it’s a clinical condition in and of itself, not a symptom of another disorder such as a sinus problem. Another difference between migraines and regular headaches: migraines are often hereditary. If both parents have migraines, there’s a 75% chance their child will, too. If one parent has these headaches, the odds are 50% for the child. In fact, a child runs a 20% risk of having migraines if even a distant relative has them.

Stress or other psychological problems do not cause migraines but can add

6 june 2013 an apple a day

to them. Migraines are caused by a neurological keep a diary that lists everything you eat and note disorder, not a psychological one. Although when you have a migraine. No one is sure why scientists aren’t sure exactly what causes these some foods bring on these headaches. In some headaches, they now believe that during attacks, cases, as with tyramine-containing foods, it may be inflation that results from an interaction between a chemical that causes blood vessel constriction, the main sensory nerve which is part of the of the brain and blood migraine process.

Half of all people with migraines vessels causes the have not been properly intense pain. Stress, Cause: Alcohol diagnosed by a health care anxiety, depression, If you get a “hangover” or other emotional after one drink, you may provider, either because they difficulties may trigger actually be experiencing haven’t sought medical help that response, but a migraine. Avoid or because their primary care it’s not the cause of alcohol that gives you provider missed the clues. the migraines. a headache within 8 hours of consumption.

WHY IT HAPPENS Migraines are a neurobiological disorder involving Cause: Missed Meals both neurological and vascular changes in the brain Changes in blood sugar can cause a cascade of during an attack. People with a genetic predisposition pain that sets up a migraine response. Don’t go have a lower threshold for the activation of the longer than 3 hours without food. Include a lean brain’s “pain centers” and become overly sensitive protein whenever you eat to help keep glucose to whatever causes the pain. These set off a wave levels steady. of nerve cell activity and neurotransmitter release that activates blood vessel inflammation, feeding Cause: Caffeine pain structures deep in the brain.

If you regularly drink large amounts of caffeine then you may set yourself up for withdrawal headaches, WORKING WITH A MIGRAINE: which can stimulate and become a migraine. Limit TRIGGER MANAGEMENT intake to 200 mg. a day—roughly one 8-ounce cup If you’re prone to migraines, certain stimuli may of coffee. bring them on. You may be able to curb the frequency of migraines by avoiding triggers. An easy Cause: Sleep Disruptions device to track your headaches is to keep a diary on A 2010 study found that sleep-deprived rats a calendar looking for patterns and possible causes experienced changes in key migraine-related such as the following: proteins. Play it safe by being consistent about when you go to bed and get up.

Cause: Dropping estrogen levels Just before menstruating, women have a steep WORKING WITH A MIGRAINE: decline in estrogen that appears to spark migraines. NATURAL REMEDIES Sometimes low-dose estrogen contraceptives Solution: Ice Packs may help.

Opt for cold rather than heat to stop migraine pain.

Cause: Some Foods Trigger foods are usually those that contain the chemical tyramine (aged cheeses, sour cream, yogurt) which constricts blood vessels; chocolate; dairy products; and foods that contain additives such as nitrites (cold cuts), MSG, and aspartame.

The only way to identify your particular trigger is to

Solution: Relaxation Techniques Massage can ease neck and shoulder spasms, while tai chi increases body awareness, making it easier to detect and treat an oncoming headache.

Yoga that focuses on mindfulness, such as hatha and restorative yoga, may also help.

an apple a day june 2013

7

Solution: Exercise Exercise reduces stress, helps you sleep, and boosts endorphins— brain chemicals that are natural painkillers. Aim for 30–45 minutes of brisk physical activity three to four days a week. If exercise tends to bring on pain, try taking ibuprofen or naproxen 30–60 minutes beforehand.

Skip activities that make your head bob up and down, such as running on a treadmill. Switch to an elliptical trainer or exercise bike. Drink water before, during, and after your workout; and exercise in a cool environment.

causing mechanism, but may sometimes cause rebound headaches.

Tai chi increases body awareness, making it easier to detect and treat an oncoming headache. Yoga that focuses on mindfulness, such as hatha and restorative yoga, may also help.

Solution: Supplements Several dietary supplements reduced the frequency or severity of migraines in small studies, including butterbur, coenzyme Q10, feverfew, magnesium, and the B vitamin riboflavin. If you consider trying these, make sure your physician has a list of what supplements you’re taking to avoid any problems when combining these with your other prescription medications.

Solution: Acupuncture Several studies have found that it provides some of the same long-term results as drugs but without side effects. While this may be partly caused by the placebo effect, the treatment can still provide real relief.

WORKING WITH A MIGRAINE: MEDICAL TREATMENTS Solution: Triptans Introduced in 1991, these prescription drugs (Axert, Relpax, and Imitrex) are formulated to stop migraines. They affect almost every migraine-

8 june 2013 an apple a day

Solution: Beta-blockers/ Anti-hypertensives They’re intended to treat high blood pressure, angina, and fast heartbeats and include propranolol, metoprolol, and timolol. They’re also used to prevent migraines because they’re thought to affect blood vessels. They have few side effects but can sometimes result in dangerous heartrate drops.

Solution: Anti-seizure Medications For some migraine sufferers, prescription drugs to stop seizures (topiramate and valporic acid) also reduce migraine frequency by at least 50%, possibly because they inhibit some neurotransmitters. They can cause adverse side effects such as confusion and drowsiness.

Solution: Botox Approved by the FDA in 2010, Botox injections to treat chronic migraines are a clinically proven preventive. A treatment involves about 31 shots, given about every 12 weeks. Side effects are rare.

Solution: Medication overuse Some people get caught in a cycle of medication overuse, in which the increasing use of pain drugs causes the headaches to strike more frequently, making the drugs less effective. In a 2010 survey, nearly one in four people with chronic daily headaches said they took pain drugs every day.

Medication overuse might account for half the cases of that kind of headache.

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Healthier Fast Food Choices

by Joy Harriman

S

ome fast-foods marketed as “healthy” are actually packed with fat and sodium.

We’re always looking for something “fatfree” or “low-calorie” and the fast-food chains cash in on the fact that we don’t investigate what’s in the food after reading the It has never been title. Most families easier to select eat at a fast food restaurant at least fast food meals to once a week and fit a healthy diet! many people find themselves “driving through” several times during the week. The convenience can’t be beat, but the downside affects our overall health. Here’s a brief list of offenders: • Wendy’s Baja Salad has 1,990 milligrams of sodium—more than most people should consume in an entire day.

• McDonald’s Fruit & Maple Oatmeal has more calories than a hamburger and more sugar than a Snickers bar.

• Subway Fresh Fit 6” Turkey Breast Sub—with the

standard additions of cheese and mayo, this “low-fat” sub jumps to 24 grams of fat.

• Sonic Strawberry Smoothie—has more sugar than five Twinkies (if you could buy Twinkies anymore).

• Hardee’s Monster Thickburger has 1,420 calories.

• Burger King Triple Whopper with cheese has 1,230 calories.

• McDonald’s Chocolate Triple Thick Shake (32 oz.) has 1,160 calories.

Instead of being driven witless, here are a few healthier choices because, after all, what we eat is a choice. The food choices listed below are some of the lowest in calories and fat offered. Menus change, so check the restaurant web sites for updates on healthy options.

ARBY’S Garden Salad: 70 calories Light Roast Turkey Deluxe: 260 calories Continued on page 16 an apple a day june 2013 11

by Meghan Pry

T

here was a young woman, the mother of four children, who met a wonderful man. He wined and dined her, finally professing his love for her. Eventually, the young woman agreed to move in with him.

She began to notice little changes in the man’s behavior, but credited it up to recent change.

Soon, the woman became pregnant! Everyone was excited, but the man became very controlling and demanding. One evening, the young man became enraged and beat the woman so badly, she went into early labor. After mom and baby were released from the hospital, the man took them back to his apartment. For two days, as punishment, the young woman, her four children, and their new baby were forced to sleep on the floor. On the third day, while the man was at work, the young woman packed what she could carry for herself and her children and left to seek shelter at The Crisis Center’s Family Violence Shelter. During their stay, the woman was able to get a job, something she was not previously “allowed.” The children returned to school where their grades improved significantly. The baby grew larger and healthier every day. Eventually, the woman and her five children were able to move 12 june 2013 an apple a day

out of the shelter and into their own apartment. With the support and resources provided by The Crisis Center, this young woman was able to endure. She is a survivor to this day.

Unfortunately, this type of situation is not uncommon throughout the Permian Basin. For many years, the city of Odessa was in need of a facility to provide services to victims of abuse. In 1981, with the help and dedication of the Junior League of Odessa, this mission was accomplished.

Now, 32 years later, The Crisis Center and its Family Violence Shelter has expanded their services by providing assistance to anyone impacted by a violent crime. The Crisis Center, headquartered in Odessa, is one of very few multi-purpose social service agencies in Texas that operates and provides education-awareness programs, a Primary Prevention Initiative, a Crisis Response Team, a 24hour Crisis Hotline, crisis counseling and support groups, and the Family Violence Shelter. Governed by a local Board of Governors, The Crisis Center’s small staff spearheads this six-point mission, providing free services to over 300,000 people.

THE FAMILY VIOLENCE SHELTER Opened in 2001, the Family Violence Shelter provides a safe haven for women and children victimized by sexual assault and/or domestic violence. It offers shelter, clothing, food and any other necessities needed by residents during this difficult, transitional time. Advocates employed at the shelter work with each resident individually, setting goals to be achieved during their stay, as well as providing assistance with any legal, medical and/ or financial needs.

EDUCATION AND COMMUNITY AWARENESS PROGRAMS Nationally, one out of three teenagers report experiencing some kind of abuse in their relationships. In addition to this frightening stat is the increasing trend of bullying and “sexting” amongst tweens and teenagers. The Crisis Center educates and brings awareness to the youth of the Permian Basin. Currently, The Crisis Center has been asked to provide education on dating violence, healthy and unhealthy relationships, bullying and sexting by ECISD, UTPB and OC. Another educational opportunity offered by The Crisis Center is the WHO (We Help Ourselves) program.

This program is a national award winning, antivictimization program for children in kindergarten to third grade. WHO is designed to encourage children to “help themselves” by teaching them ways to recognize potentially dangerous situations. The program also teaches children to report abuse if it does occur.

PRIMARY PREVENTION INITIATIVE (PPI) For many years, The Crisis Center’s sole function was working with victims/survivors after the crisis happened. In 2011, a new approach was identified for the growing community and its growing needs.

This new program was designed to alter cultural and social norms among the area’s 5th through 8th graders. The PPI focuses its education on attitudes, behaviors and norms that perpetuate violence and provides resources on how to prevent violence from occurring.

However, it takes more than educating the youth to stop the rapidly increasing cycle of violence. It is essential that parents and educators realize the enormous impact they have on children. The PPI

has a component specific to parents and educators that engages them in the learning process and reinforces the importance of modeling healthy and positive behaviors.

THE CRISIS RESPONSE TEAM (CRT) The Crisis Center is the only agency in the Permian Basin that houses a CRT that is dispatched by law enforcement and/ or medical personnel Having an environment when victim/survivor where women can advocacy is needed. share experiences with Members of the CRT, who are vested with others builds strength crime-scene responsiand promotes healing in bilities and available 24 mind and spirit. hours a day, 7 days a week, assist the victim/ survivor and family with initial crisis counseling at the scene.

24-HOUR CRISIS HOTLINE Community resources and emotional support are provided to anyone who needs help. Trained crisis response personnel answer our crisis hotline 24 hours a day, 7 days a week.

COUNSELING AND SUPPORT GROUPS Women and children that seek out The Crisis Center for help need someone to talk to about their experiences. Having an environment where women can share experiences with others builds strength and promotes healing in mind and spirit. When a woman and her child(ren) enter the shelter, an adult advocate and a child advocate are available to assist them in working through their emotional responses and overall impact of the recent crisis.

The Crisis Center also offers counseling and support groups to a large “non-resident” group of women and men. These support groups provide continual encouragement as well as a “safety net” for our clients.

With the growth of the economy in the Permian Basin, there has been an increased need for The Crisis Center’s services. Volunteer participation and donations are needed to support the growing demand for these services. For more information, please contact The Crisis Center’s Administrative Offices at 432–366–7273 or visit our Facebook page at www.facebook.com/TheCrisisCenter. an apple a day june 2013 13

connected to

You

For 60 years, the Permian Basin Rehab Center has been providing audiology, speech, occupational, and physical therapy services to the people of West Texas.

Audiology Audiologists identify and assess individuals with auditory processing disorders, hearing problems and/or balance difficulties. People of all ages can benefit from the services of our Doctors of Audiology.

Speech-lAnguAge pAthology Speech-Language Pathologists evaluate and treat a variety of communication disorders. They work with the patient and family members to improve articulation, voice, language, fluency and cognitive skills to enhance the patient’s functional communication in all environments. occupAtionAl therApy Occupational therapy focuses on helping people live independent, productive, and satisfying lives. Occupational therapists target fine motor skills, self-care and ADL training, hand-eye coordination, sensory defensiveness and orthopedic problems of the upper extremity.

620 N. Alleghaney Odessa, TX 79761 432–332–8244 fax 432–580–7428 connectedtoyou.org

phySicAl therApy Physical therapy is a service provided to people of all ages, from infants to adults. A physical therapist evaluates the patient and develops a plan of care to improve their quality of life. Physical therapy treatment improves a person’s ability to move or walk, reduces pain, increases strength, restores function, targets gross motor skills, and enhances independent living.

Continued from page 5 popularity of the game peaked about thirty-five years ago. “Historically, there used to be a lot of great handball tournaments here. Heiting and Noel brought in the pros,” Nicolette said.

It could be said that handball helped build the Odessa Family Y. In 1967 the YMCA ran both youth and adult programs out of private homes, schools, and parks across the city. To better serve the growing number of members, the organization needed a building. Community leader Jim Reese approached prominent independent oilman and banker W. D. Noel to help raise funds to build what is now the Odessa Family Y. “Bill loved to play handball. He had to drive to Midland to the Y there to play. I knew he might respond at the prospects of having courts here,” Reese said.

Tom Heiting was a top handballer living in Milwaukee and later Winona, Minnesota. “My dad told me I was ranked in the Mid-West’s top 15. I didn’t keep up with it. Back then I competed in a lot of tournaments.”

After completing school at Texas Tech in Lubbock, Heiting moved to Odessa for a teaching position at Odessa College. It didn’t take long for Noel to take notice of the ranked player. Together they developed plans for the future YMCA’s handball courts. “At the time San Angelo and Midland had the best courts. We looked around the country at different courts. We wanted the best,” Heiting said.

Hanging to the right of handball court number one, is a small plaque that reads: “The handball courts are a designated gift from Mr. and Mrs. W. D. Noel.”

It was a generous gift. The cost of constructing the courts back in 1969 was $100,000. Translated into 2013 dollars, it would cost $646,763.38.

From 1970 up to the mid 1980’s, Heiting and Noel persuaded top national players to participate in local tournaments. The National Handball Association watched in disbelief as the game’s superstars of the day traveled to Odessa, Texas to play. “Every year we had some of the best players in the nation.

Some years we had the top five. We took top

players away from big national tournaments to play here. It was unusual for a venue this small. The National Association didn’t think we should be able to attract such talent. We had the money so we did it.”

“Your mind has to be in the game.

When the ball is coming at you fairly quick, you only have a split second to make a decision.”

More recently, in 2010 top ranking handball player Dave Chapman came to the Odessa Family Y to instruct a clinic. A framed t-shirt with signatures from the players hangs outside the courts commemorating the event.

“I played with Chapman’s dad. I watched my dad play. It’s a generational thing, passing the game down from father to son. Now there are not a lot of younger players,” Heiting said.

With so many high tech toys and electronic distractions, it’s a battle to capture the attention of today’s youth. Introducing and teaching handball to the next generation of players is imperative to the sport’s survival. Currently, Nicolette is working to organize an Odessa Family Y Youth Handball Clinic.

Scheduled to begin the third week in June, the classes will be open to children of all ages. “Even kids who aren’t athletically inclined will benefit.

They become infected with the game. It’s a great way to address the problem of childhood obesity.”

At 73, Nicolette looks fit and has no plans to quit playing his favorite game. “Handball is a game that offers something for all ages. There’s even a competition bracket for 85-year-olds. Handball is a lifetime sport,” Nicolette said.

For more information about the youth handball clinic, contact the Odessa Family Y at 432–362–4301.

an apple a day june 2013 15

Continued from page 11 CHICK-FIL-A Chargrilled Chicken Garden Salad: 180 calories Chargrilled Chicken Sandwich: 280 calories SUBWAY 6” Veggie Delite: 230 calories/2.5 grams fat 6” Turkey Breast: 280 calories/3.5 grams fat 6” Ham: 290 calories/4.5 grams fat 6” Roast beef, with wheat bread, apple slices and without the cheese: 335 calories Mini Subs: 200 calories/3 grams fat Salads: 140 calories/3.5 grams fat Chicken Noodle soup: 80 calories/2 grams fat TACO BELL Taco Bell Fresco Style (without cheese or sauce) Taco – beef: 150 calories/7 grams fat Soft taco – chicken: 150 calories/3.5 grams fat Tostado – regular: 250 calories/10 grams fat Bean Burrito: 350 calories/8 grams fat Cinnamon Twists: 170 calories/ 7 grams fat MCDONALD’S Hamburger kids meal with apple dippers and milk: 470calories/12 grams fat Small hamburger: 260 calories/9 grams fat Small cheeseburger: 37 calories/4.5 grams fat Chicken McGrill w/o mayo: 340 calories Small fries: 250 calories/13 grams fat Caesar Salad with grilled chicken: 220 calories/6 grams fat Hot Cakes (no margarine): 520 calories/8 grams fat Kiddie cone: 45 calories/1 gram fat BURGER KING Salad, Chunky Chicken: 142 calories Broiler Chicken Sandwich: 267 calories Veggie Burger: 320 calories/7 grams fat Tender Grill Chicken Sandwich: 380 calories/9 grams fat Whopper Jr.: 260 calories/11 grams fat Small Hamburger: 260 calories/11 grams fat Kraft Mac & Cheese: 160 calories/5 grams fat Tender Grill Chicken Salad: 300 calories/11 grams fat Apple Fries with caramel sauce: 70 calories/0.5 grams fat

16 june 2013 an apple a day

WENDY’S Kid’s Hamburger, mandarin oranges and 1% chocolate milk: 485 calories/11 grams fat Ultimate Chicken Grill: 360 calories/7 grams fat Grilled Chicken To-Go Wrap: 260 calories/10 grams fat Jr. Hamburger: 230 calories/8 grams fat Large Chili: 310 calories/9 grams fat Jr. Vanilla Frosty: 180 calories/4.5 gram fat • Sandwiches and salads listed above do not include mayonnaise, cheese, or salad dressing unless specified.

MENU AND NUTRITIONAL INFORMATION Most large food chains provide nutrition information that lists all menu items, and show total calories, grams of carbohydrate, protein, total fat, saturated fat, trans fats, and sometimes food group portion sizes. Ask for information at the counter or go online to the restaurant’s web site. The web sites often include menus, nutrient lists, and easy to use calculators so you can see exactly what you are eating and where you need to make changes.

Some web sites also have information about food allergies and diabetic exchanges. It has never been easier to select fast food meals to fit a healthy diet!

TIPS FOR ORDERING HEALTHIER FOOD • Order the smaller portion sizes.

• Pick milk or water instead of a soft drink.

• Choose grilled chicken items.

• Choose fruit or a side salad instead of fries.

• Choose a baked potato topped with vegetables instead of fries.

• Ask for mustard and ketchup instead of mayo or order food plain and add your own condiments at home.

• Use very little salad dressing or ask for the low fat/fat-free varieties.

• If you’re taking the food home, order entrees only and fix your own side dishes, served with milk, water, or other low sugar drink.

• Choose the hamburger instead of the cheeseburger, apple dippers rather than fries, and low-fat chocolate milk instead of soda.

Do you

apples? How about this apple?

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WHY SO SERIOUS: LIFE LESSONS LEARNED THROUGH RACING

T

his weekend marked the first annual Cross The Basin Bicycle Race and Tour put on by my beloved church First Baptist Odessa. If you were not able to come out and join the fun, I highly recommend adding it to your calendar next year. I decided at the last minute (that morning actually) that I wanted to sign up for the 34-mile road race.

Now most of you know that I have competed in triathlons for several years prior to foot surgery.

But since then, I have been sporadic at best in my training on the bike. In reality I have ridden the bicycle twice in over two years. But the competitive bug bit me Friday night after helping with the registration and helping my husband get ready to race. So, I decided why not. Surely I can still ride the bike. After all it’s the cornerstone of the famous saying…”it’s like riding a bike.” Plus I had absolutely no expectations of being competitive.

I just wanted to be part of the race. Worst case scenario, I justified, was that I may have to let my hair down, hike up the bike shorts a little and hitchhike it Daisy Duke style back to the finish line.

Laugh at yourself—I guarantee someone else is.

You might as well get in on the fun.

afterwards was what concerned me most. Pushing a clutch is much more difficult when your legs have seized up and work independently of your brain.

I’ve been so sick with food poisoning at one race, that I literally sat in the porta potty until I heard the horn blow for my swim wave to start. I ran straight out of the potty into the water and started my swim.

Of course it was the hottest, most humid day Austin has ever seen (my personal opinion of course). I usually muster up enough energy no matter what to smile and appear seemingly unaffected by the harsh conditions of the race and my abilities when I see a camera man. Striking my most athletic pose with a big grin on my face hiding the fact that I can no longer feel my legs—and that’s a good thing since the alternative is utter pain. But that day, I could care less. My main priority was finding my way through the hill country trail and crossing the finish line before I puked, pooped, passed out, or all the above. The long drive home was no fun either.

In one race I dumped Gatorade on my head thinking it was water. I did it again at the next rest stop. However, I didn’t care. It was cold and I was hot. Sometimes it takes me several times to learn a lesson.

The race went great, I was able to finish, have fun, get weird-looking tan lines, not hitchhike, and renew my forgotten love of racing—which reminds me why I’m writing this article. As I was out on the road by myself I began reflecting on previous races I have done over the years and how racing ironically has taught me many things about life and it’s obstacles.

I have gotten lost on a race course on more than one occasion, I’m embarrassed to say. That’s our secret by the way. I admit I’m directionally challenged. It’s part of my charm. But sometimes it’s hard to tell if you are on the right road in triathlon.

There are times you are all alone out in the middle of nowhere. But I knew something was off when I crossed a train track. I had to make a quick decision since there was actually a train coming!! I made it.

My first race to attend by myself was in Austin, Texas. I had done this race before, so the course wasn’t the challenge necessarily. The driving home

Lessons learned—for life too: • Don’t let competition make you forget to have fun.

18 june 2013 an apple a day

• When you think you can’t take one more step forward, do it! You’ll surprise yourself every time.

• Someone will be there to yank you up when you fall.

• When you need cheering on the most, people who don’t even know your name can be your support.

• Know where you are going, or at least read the map before you start.

• Laugh at yourself—I guarantee someone else is.

You might as well get in on the fun.

My personal “race/life” motto is: “Pain is a given, but it’s not a successful ‘race’ if I don’t either fall down, get lost, puke, bleed, get up, and keep going.” (Add a felony to that list and you have the definition of a vacation.) But even if I do all of those or not, I smile as much as I can. You never know when it will be your last race. And what fun it is!

Special thanks to this month’s contributor: Kim Clinkenbeard, CPT, FNS getfitwithkim@cableone.net

Cooking With Kim 2013 Summer 1 Class Schedule June 20 – “A Garden Party” Learn to cook main dishes and side dishes using fresh produce from the garden.

July 11 – TBD July 25 – “Faux Fried and Fabulous” A healthier option to favorite fried foods. Learn to “fry” without the grease and calories, but with all the flavor.

Each class is $25 (payment and registration required prior to class). To register and pay, or ask questions, contact me at 432–557–5001 or getfitwithkim@cableone.net. Classes are filling up quickly! Classes for private groups and parties are also available–choose your own menu and class date! You can also prepay and register for every scheduled class and you are guaranteed the recipes for those classes whether you can attend or not. Contact me for details!

woof, woof!

Keliree Mitchell founded Pet Spotters, a Facebook site dedicated to connecting lost pets with their owners after losing her own pet Chihuahua, Mindy. Woof, Woof! represents stories related to this site and is dedicated to Mindy.

I

was busy around the house as usual when I noticed that my dog, Missy, was sleeping on the floor and kicking her legs. I rushed over to her because she is old and I thought she must be having a seizure or something. It scared me to death. I knelt beside her and realized she was dreaming. I hadn’t ever seen her dreaming like this. It seemed very odd to me so I decided to see what I could research and figure out about dogs dreaming.

From what I found out online, dog dreams are not uncommon and dogs dream just like people.

They can dream about their day, chasing a squirrel or playing with their dog buddies. That is what is assumed, of course, because no one really knows what is going on in their minds. Later, on the day I watched Missy dreaming, I was on the back patio

the dog blog by mindy

with her sitting in the back part of the yard under the electric wires. She was sitting so still and staring at a few birds on the wire. Just waiting for them to fall and she would pounce on them. I wondered if she was daydreaming—daydreaming of what strategy she would have if a bird came to the ground. I know I like to daydream once in a while about things I would like to do or places I would like to visit. Even about ambitions and goals that I have.

So as I sat watching Missy and thinking this all over, I wondered if a dog can have hopes and dreams and ambitions. Sounds a little ridiculous, but when I see my dogs sit and watch squirrels and birds, it seems like they are wishing and hoping they could catch one. So it would seem they do have some ambition. They know when it’s time for their walk and they get so excited, so that seems like ambition as well. I think they do have ambitions and goals.

Maybe not long-term ones but at least a few short ones that may last an hour or two.

Mostly, I think they are just opportunists. Watching and waiting for the birds and squirrels, dreaming about the right moment when they can take advantage of an opportunity. They may wait for hours, but when they decide to give up and move on, it’s done. No fretting about what could have been done better or what will they do next time to be more successful. It becomes the past and they don’t think about the past. They don’t think about right and wrong. They think about now. They live in the moment and that’s beautiful to me.

Living in the moment means every day is the best, every walk is the best and there is no worry about the past or future. It’s taking this time right now to enjoy and to love. And then taking a nap and dreaming about it.

Special thanks to this month’s contributor: Keliree Mitchell Founder, Pet Spotters www.facebook.com/petspotters

20 june 2013 an apple a day

Our priority is to educate.

What we do in the classroom is hands-on learning. Students are engaged. We prepare our students by working together, and planning lessons that allow them to be engaged, active, and learning.

Families and teachers connect.

The Parent Portal allows you access to your student’s grades, attendance, homework, and more. I use it constantly. Parent Portal makes it easy to stay connected to your kids, their teachers, and the school.

We inspire learning.

New Tech Odessa has been recognized nationally for excellence and is a model school for the nation. The purpose of the design at New Tech Odessa is to make it more like a college setting. New Tech Odessa is a very different environment that inspires learning.

Helping students succeed.

ECISD and The Education Foundation have been noticed around the country for their success. Over the past three years, the AVID program has graduated 193 students and of those students, 190 of them have been accepted into college.

A college dream realized.

I feel that ECISD and my education here through the whole system have shown me that even though we struggle through certain things, if you work hard at them you can be successful. I want my Harvard experience to be as amazing as my ECISD experience at Permian.

www.

Visit us online at

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educate connect inspire succeed dream

Matthew B. Furst, m.d., p.a.

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health & beauty CHOOSING THE RIGHT SUNGLASSES

W

hile the main purpose of sunglasses is to protect your eyes from the sun, there’s no reason why you can’t find a flattering pair that will both protect your eyes and make you look fabulous at the same time! Before you choose your next designer eyewear, be sure you consider your face shape and the sunglasses shape, to see if they mesh well together. If you’re not sure what sunglasses face shape you have or what new shades to buy, use these helpful beauty tips to help learn how to select the perfect sunglasses for you!

SIZE MATTERS: SMALL OR LARGE SHADES? The first thing you need to think about when choosing sunglasses is the size of your face. So often people choose sunglasses that should work for their face shape but are far too small or far too large for their face’s bone structure. In addition, there is nothing worse than wearing a pair of illfitting sunglasses. If they are too big, they fall off any time you bend down. If they are too small, you get a headache from them pushing on your temples!

If you have a very small face, you may even want to look at the youth sunglasses to get the proper fit. Otherwise, be sure that you can see your brows and that the sunglasses don’t fall too far down your cheeks, as well.

SUNGLASSES BY FACE SHAPE Sure, the size of your eyewear should certainly complement your face, but if you want to choose the best sunglasses style for you, it’s best to find glasses that complement your face shape.

Oval Face Shape: If you’re lucky enough to have an oval face, you

can basically wear any style of sunglasses you’d like.

The oval face shape is the easiest to fit, as it looks great in anything. If you’re an oval-faced beauty, it will all come down to personal preference.

Square Face Shape: Those with a square-shaped face should gravitate toward round frames that can help soften the angular parts of the face and can help create curves. If you want your face to look long and lean, try wire oval frames that are more horizontal than they are vertical.

Round Face Shape: When you have a round face and are looking for fashion glasses or sunglasses, look for angular frames that have rectangular shapes. The geometric-shaped frame is great for slimming the face and making the forehead and brows look more prominent.

Heart Face Shape: The most challenging face to fit for sunglasses is the heart-shaped face, so it’s important to try on many different types to see what works for you. Many times the cat-eye types will help balance a heart-shaped face really well, and lighter-colored round frames often help as well.

If you’re trying to offset your narrow chin, look for frames that are wider at the bottom.

From aviator Ray Ban sunglasses to glamour girl Versace glasses, this guide can help you determine what sunglasses you should choose to best flatter your face. Be sure to focus on the size of your glasses, to ensure they complement and fit with the size of your face. Then, focus on shapes and styles of glasses that will help flatter your face. After all, you should let your accessories work with you to help create a better look, not work against you. With thousands of different sunglasses shapes, brands, and styles on the market, there is literally something out there for everyone!

This month's article courtesy of www.freebeautytips.org

an apple a day june 2013 23

Roasted Beet and Couscous Salad

by Kim Clinkenbeard, CPT, FNS 6 beets, trimmed and chopped into bite-sized pieces 4 garlic cloves, minced 2 tsp. extra virgin olive oil 1 Tbsp. chives 1/4 tsp. salt 1/4 tsp. black pepper 2 cups cooked couscous 1 cup fresh arugula Preheat the oven to 425° F. Place all ingredients except the couscous and arugula in a mixing bowl and toss to coat the beets well. Place the beets on a lined baking sheet in the oven and roast until tender (about 30 minutes). Either cook the couscous according to the package directions or you can purchase precooked couscous in the freezer section of your grocery store. Toss the cooked couscous and roasted beets together in a bowl with a handful (about a cup) of fresh arugula and serve hot or cold.

Serves 4

distribution points MIDLAND Albertsons Pharmacy 1002 Andrews Hwy. 4706 N. Midkiff Rd. 3317 N. Midland Dr.

Midland Memorial Hospital Scharbauer Patient Tower 400 Rosalind Redfern Grover Parkway

Fit Family Fitness 3404 N. Midland Dr.

Midland Memorial Hospital West Campus 4214 Andrews Hwy.

Flat Belly Organics 3326 N. Midkiff Rd. Graham Pharmacy 1601 W. Wall St. HealthSouth 1800 Heritage Blvd.

HEB Pharmacy 3325 W. Wadley Ave. Midland Memorial Hospital 2200 W. Illinois Ave.

24 june 2013 an apple a day

St. Jospeh’s Home Health 24 Smith Rd., Ste. 500 Walgreens Drug Store 330 N. Midland Dr. 215 Andrews Hwy. 4313 Andrews Hwy. ODESSA Albertsons Pharmacy 1350 E. 8th St. 4950 E. 42nd St. 2751 N. County Road W.

Furr’s Music City Mall Harmony Health Food Shoppe 3110 E. University Blvd., Ste. A Heaven Bound Daycare 507 Elliot HEB Pharmacy 3801 E. 42nd St. Hunt Advertising 3527 Billy Hext Rd. Medical Center Hospital 500 W. 4th St. Mission Fitness 8050 Hwy. 191

The Odessa Family Y 3001 E. University Orchard Park Odessa 8050 Dr. Emmitt Headlee St. Permian Basin Rehab Center 620 N. Alleghaney River of Life Health Food Shop 2601 N. Grandview Ave. Smith’s Shoes 5101 Twin Towers Super Shapes 5000 E. University Blvd.

University Pharmacy and Medical Supplies 4850 E. University Blvd.

Walgreens Drug Store 801 Maple Ave. 2161 E. 42nd St. 1305 W. University Blvd.

1707 W. 8th St. Wendover Family Medicine 4222 Wendover, Ste. 600 Westview Medical Clinic 1220 W. University Blvd.

Wheatley Stewart Medical Pavillion 574 W. 5th St.

Right now you have your choice of rebate or financing! Choose from:

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* offer valid until June 15, 2013. see your independent trane dealer for complete program eligibility, dates, details and restrictions. special financing offers or instant rebate from $100 up to $1,250 valid on qualifying systems only. all sales must be to homeowners in the united states. Void where prohibited. the home projects® Visa® card is issued by wells Fargo Financial national bank. special terms apply to qualifying purchases charged with approved credit at participating merchants. the special terms apr will continue to apply until all qualifying purchases are paid in full. reduced rate apr: monthly payments of at least 1.75% of the purchase balance are required during the special terms period. 0% apr: the minimum monthly payment will be the amount that will pay for the purchase in full in equal payments during the special terms period. For newly opened accounts, the regular apr is 27.99%. the apr will vary with the market based on the u.s. prime rate. the regular apr is given as of 1/1/2013. if you are charged interest in any billing cycle, the minimum interest charge will be $1.00. the regular apr will apply to certain fees such as a late payment fee or if you use the card for other transactions. if you use the card for cash advances, the cash advance fee is 5.0% of the amount of the cash advance, but not less than $10.00.

3527 Billy Hext Road • Odessa, TX 79765 432 550 5998 • 866 550 7329 fax 432 550 7346 www.hapublishing.com

Weigh your options We offer a range of programs and resources that help you make lifestyle choices and improvements: • Weigh To Success - bariatric surgery and education program • Eat Smart - our healthy choices now available at The Market • Diabetes and Nutrition Learning Center – education in diabetes self-management and therapeutic nutrition

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your home for healthcare