july 2013
Wellness For Life
Smart Ways to Choose Your Charity pg. 5
Inside the Paleo Diet pg. 11
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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; Ben McCampbell; Keliree Mitchell Photography Mark Swindler Design Clay Adams, Sarah Fleck, Chantel Miller
5 5 Smart Ways to Choose Your Charity 6 Tattoos and Health 8 K.O. Workout Boredom
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11 20 Woof Woof! The Dog Blog by Mindy 23 Health & Beauty: Detecting Skin Cancer Early—How to Check for Symptoms
11 Inside the Paleo Diet 12 Staying Safe on the Road 18 Get Fit With Kim: The Power of Distraction
24 Recipe: Red, White, & Blueberry Pops
ON THE COVER With more people on the road in the Permian Basin nowadays, traffic accidents in the area are on the increase. This article takes a look at some safe driving tips and habits.
READ MORE ON PAGE 12 an apple a day july 2013
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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.
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Smart Ways to Choose Your Charity by Joy Harriman
T
he impulse to give comes from the heart. But the actual giving comes from the head. Here is a way to choose a cause to support: act as if you’re making an investment—because you are! The amount you give won’t matter unless you make sure your money gets to the right place. There are plenty of bogus charities out there, as well as many legitimate but wasteful or ineffective ones. It’s worth doing a little research to make sure your hard-earned dollars are put to good use. Like most donors, you probably spread your charitable contributions among several groups that you know or that friends ask you to support. But when the request goes beyond the usual donation, how do you know your money is going to the right place?
Sometimes you can do the most good in your own back yard.
The old method of figuring this out is to look up how much of a charity’s income goes to programs, as opposed to overhead, by consulting websites like www.charitynavigator.org or by looking over the IRS form 990 that the charity files. This is available through www.guidestar.org or on the charity’s website. We used to think that the higher the program ratio the better job they’re doing on giving out our money.
Now there’s a better way to do this that instead focuses on what the charity is creating rather than looking at what gets spent. It’s better to learn if the work being done is effective. It’s not just about money and ratios—it’s whether charity is vibrant and useful to the community. 1. Compare charities that have similar missions. For example, a food bank doesn’t have a lot of overhead, but a museum does. A food bank has very little administrative costs, but a museum needs guards, insurance, and big buildings. So, you want to look at how the local food bank compares with a different area’s food bank, not how it compares with a museum. Charity Navigator offers a widget on its website that lets you make comparisons. As a benchmark, colleges and universities should have ratios well above 80%. Health-related charities should be around 80%, and social service groups should be at 75%. The American Institute of Philanthropy (AIP), a charity watchdog outfit, recommends supporting a charity in which at least 60% of your donation goes to the charitable work itself. Charities less than two or three years old shouldn’t be evaluated on the basis of program ratios because their start-up costs by definition are overhead.
Continued on page 15
an apple a day july 2013
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by Ben McCampbell
hey’re much more common than they used to be. Formerly associated mostly with sailors or guys on big, souped-up motorcycles, tattoos have gone mainstream in the past few years. But are there health issues associated with tattoos, and what is involved in the removal of a tattoo if the owner decides that he or she no longer wants it? Tattoos are ancient; they have been found on Egyptian and Nubian mummies dating back to about 2000 B.C. The word tattoo comes from the Tahitian word “tattau,” which means “to mark.” It was first mentioned by explorer James Cook in his records from his 1769 expedition to the South Pacific. Today’s tattoo artist typically uses a hand-held machine with one to fourteen needles which pierce the skin repeatedly and deposit tiny amounts of ink with each puncture. The process is done without anesthetic and can last up to several hours. It involves a small amount of bleeding and varying degrees of temporary pain. In order to prevent the spread of infection and illness, most tattoo professionals adhere to a set of standards known as Universal Precautions, which are part of the Bloodborne Pathogens Rule from the Environmental Protection Agency. These same rules apply to hospitals and physicians’ offices. These practices were confirmed when I spoke with Dre, a tattoo artist at Uprock Tattoos and Piercings of Midland and Odessa, during a quick tutorial she gave 6 july 2013 an apple a day
me on standards and procedures for professional tattooing. First, she said that her shops remind potential customers that a tattoo is permanent, and to be sure they really want one before they get it. She strongly emphasized the necessity of a sterile environment and equipment, pointing out that all non-disposable equipment is sterilized in an autoclave (which is the same type of machine used to sterilize medical and surgical equipment). Needles are never reused. Because the tattooing process involves blood—the skin is being breached—the risk of infection is present; all sterile precautions and procedures are taken for both the artist and the recipient. But like in hospitals, sometimes infections do occur. For this reason the American Association of Blood Banks requires a one-year wait between getting a tattoo and donating blood. And the inks used in tattoos can cause allergic reactions in some people; they can contain metallic salts (oxides, sulphides, selenides) and other chemicals, and they are only loosely regulated—the FDA regards tattoo inks as cosmetics and color additives. Red dye in tattoo ink seems to cause the most allergic reactions. Bumps called granulomas can form around tattoo ink, once again especially around red ink. Granulomas are defense against foreign bodies. And keloids, which are like scars on steroids, can also form around tattoos. There is a slight risk of the transmission of bloodborne diseases, such as hepatitis B, hepatitis C, and HIV. And here’s something I’ll bet you might not think of. Once one has a tattoo, getting an MRI (magnetic resonance imaging) can be a real problem, for a couple of reasons. First, the MRI image can be clouded or distorted by the metal particles in the tattoo ink, which render the procedure nowhere near as effective as it normally would be. And Continued on page 16
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T T U U O O T K K U O K R R O W O O.. W O K..O M W M . O O M O KK.O D D R E O E B BBOOR y Hil by Wend
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P
eople are creatures of habit. Even good habits like exercise can become rote and stale over time. Busting a fitness rut by trying a new activity can be fun, motivating, and prevent frustrating plateaus. To help get you off the treadmill, the Odessa Family Y is introducing two new specialized classes that will knock out boredom and kick up your metabolism. Cardio Kickboxing and an MMA (Mixed Martial Arts) Conditioning class will soon be available at the Odessa Family Y. “We want to offer the community as many fitness choices as possible. A lot of options reduces boredom and keeps members moving. Health and wellness is a journey, not a destination,” said Odessa Family Y Health and Wellness Director Steve Talbot. Professional boxers and MMA fighters use a variety of high intensity training techniques that build both muscular strength and endurance. The result—lean, ripped muscles and low body fat. More and more non-fighters are using those same training methods and achieving similar body transformations. “Unless you personally step into the ring, most people don’t know the dedication it takes to get there. What people see, and what motivates them, is the great shape fighters are in,” said Odessa Family Y Personal Trainer Jason Gomez.
8 july 2013 an apple a day
Gomez’s love for boxing began at the young age of five. Since then, the sport has always been a part of his life. As a personal trainer, Gomez adds boxing orientated drills to his clients’ workouts. Nancy Costilla has been training with Gomez since February of this year. The 30-year-old is in the best shape of her life. “I’ve lost over thirty pounds! My legs are way more defined. I can see cuts in my shoulders and my waist is smaller,” Costilla said. To challenge Costilla, Gomez has her run stairs carrying a 45 lb. bag on her shoulders, followed by squats for a total of six sets. Gomez then wears a thick padded focus mitt and has Costilla work on basic punches and 1-2-3 combinations such as jab, punch, and hook. Costilla admits it felt slightly awkward at first, but over time the boxing moves have become a familiar part of her routine. “You don’t have to be perfect. Jason teaches you proper technique. Your body will love it. I had very quick results. I can do more now than I could when I was 18. I have more muscle, strength, and confidence.” In the classic film Rocky, one scene shows Rocky Balboa rapidly firing punches at a side of beef hanging in a meat packing plant. Aside from
tenderizing meat, Balboa was building power in his strikes, burning calories, working his core, and honing his coordination. Plenty of benefits can be reaped from training with both the heavy bag and the speed bag but safe technique takes time and patience. “Before we use boxing equipment, I will have them work on the motion. We will swing at the air, then strike at the target mitt. Only after they have form down will we use the heavy bags. Hitting and kicking the heavy bag uses a lot of muscle. You have to know the basics to not get hurt.” Fans of Ultimate Fighting get ready, now you can train like a champion. Odessa Family Y trainer Kevin Homesy is instructing a MMA Conditioning class. Inspired by legendary martial artist and film star Bruce Lee, Homesy has studied and trained in Tae Kwon Do, Kung Fu, and Chinese boxing. MMA Conditioning participants can expect to use kettle bells, heavy bags, ropes, and calisthenics. Mat work will include an introduction to basic postures in Brazilian Jiu Jitsu. Expect high intensity training,
breathing techniques, flexibility training, and lots of cardio. “Overall, it’s a well-rounded workout that is very interactive. The class is fun and anybody can do it—we can modify as needed.” said Homesy. Both Homesy and Gomez challenge everyone to get off the proverbial treadmill and try something new. “This won’t be boring and members can expect to lose body fat and gain lean—not bulky— muscles,” said Gomez. A great physique is not the only benefit from engaging in Cardio Kickboxing and MMA Conditioning, these classes are great stress busters too. Moreover, both styles intrinsically teach offensive and defensive maneuvers. “A lot of women want to learn martial arts to defend themselves. Here they will learn offensive moves, have fun, plus get a great workout,” Gomez added. These classes are not included in a Y membership and require a separate fee. Space is limited. For more information on costs, times and availability, call Steve Talbot at the Odessa Family Y at 432–362–4301.
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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! And we have no initiation fees, no hidden fees, and no contracts. 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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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.
F
by Joy Harriman
red Flintstone’s got nothing on us. One of the strongest alternatives to the Atkins Diet is the very popular Paleo Diet—also called the Hunter/Gatherer, the Caveman, or the Stone Age Diet. It wants us to go back to our ancestral diet to a time before the advent of modern agriculture about 10,000 years ago. The diet’s guru, Loren Cordain, Ph.D., author of The Paleo Diet and The Paleo Answer says that over a two million year period our genes adapted to a diet in which all food was hunted, fished, or gathered from the natural environment. The fittest survived: those who could hunt animals, find plants, tough out periods of scarcity, and stay fit to hike long distances, outrun danger, and lug around heavy loads. Cordain proposes that a hunter-gatherer diet better matches our genetic makeup and supports the healthier lifestyle that our early ancestors enjoyed. Modern man eats from a very different food supply with processed foods full of refined sugars, highglycemic carbs, saturated and trans fats, and salt, resulting in bodies affected by obesity and disease. The Cavemen Diet is rich in fresh fruits, vegetables, lean meats, and seafood, and low in refined sugars, grains, saturated and trans fats, salt, high-glycemic carbs, processed foods, and dairy products. The Paleo Diet consists of beef, poultry, eggs, and fish, as well as lots of vegetables, added fats, and some fruits and nuts. When possible, the animal you’re eating should be grass-fed, free-range, or wild. The diet also includes foods that contain saturated fat and cholesterol, such as bacon, butter, and coconut oil. The vegetables should be low in starch, except for the occasional sweet potato. You don’t get to eat bread, grains, rice, processed foods, or anything that’s a product of agriculture.
Here’s a typical weight-loss dinner from The Primal Blueprint, by Mark Sisson: six ounces of broiled wild salmon, six ounces each of steamed asparagus and zucchini with a pat of butter, five ounces of red wine. It’s not outrageous! Sisson believes the actual amount of meat in Paleo meals may be less than critics believe because while portions are intended to be unlimited, the meals are more satisfying, leading to less overeating. What you don’t eat are processed foods, vegetable oils like corn or sunflower, or large amounts of carbs—no more than about 50 to 150 grams a day (which you get from vegetables and fruits), depending on your activity level and how much body fat you want to lose. Minimal sugar, no beans, and no grains—so forget the whole grains that health experts have advocated to boost fiber intake and reduce cholesterol levels. Not only do grains cause unhealthful insulin surges, they say, but our caveman bodies are not equipped to handle gluten and other components. Then we burn all the fat in our system by hiking, sprinting, and lifting weights—this group aims for what they call “functional fitness”—instead of spending hours on cardio machines at the gym. While many people are turning to vegetarian and vegan diets, this group is taking a more primal route not only with the diet but with the physical fitness program that goes along with it. CrossFit workouts include what many envision as the caveman’s routine—climbing, jumping, running, and lifting weights. They don’t use weight machines, instead opting to lift large objects such as stones or logs, run up hills, walk, or swim in rivers. The diet and lifestyle changes extend into even recreating the long stretches cavemen are believed to have waited Continued on page 17
an apple a day july 2013 11
STAYING SAFE ON THE ROAD by Ben McCampbell
H
ave you ever encountered someone in traffic whose driving was so bad that you wonder how they ever get home in one piece? Me too. And with more people on the road in the Permian Basin nowadays, traffic accidents in the area are on the increase, so you need to really be on your toes to make sure you arrive at your destination safely. One thing is for sure—no matter how much you yell or offer “helpful” hand gestures to the idiot drivers who almost hit you or run you off the road, you can’t control what they do. You can only control how you drive and how you react to their bad driving. Let’s take a look at some safe driving tips and review some safe driving habits that you probably already know. We’ll start with a pretty obvious one—don’t drive drunk. More than 30% of all auto accident fatalities in the U.S. involve drivers under the influence. These accidents lead to over 10,000 deaths a year, a staggering statistic. Alcohol slows down reaction time and coordination, and it lowers inhibitions, which can cause drivers to make foolish choices. Drunk driving isn’t just stupid and dangerous— it’s a crime. If you’ve been drinking, get a ride home. If you encounter a driver who appears to have been drinking, be ready to react to his unpredictable driving, and distance yourself from him as soon as is safely possible. Here’s a tip you might not know—if you’re driving very late at night on a divided highway, particularly on a holiday, stay in the far right lane. That way, if a drunk driver is coming towards you on your side of the highway, he’ll probably stay
If you want to know what the car beside you is going to do, don’t look at the car—look at the front wheel. It’s the first indicator of where the car is going.
12 july 2013 an apple a day
in the passing lane—to him it’s the right-hand lane of a two-lane road. There’s another type of impaired driving that is a rapidly growing problem with disastrous consequences—distracted driving, particularly texting. Texting while driving uses three faculties that need to be focused on driving only: sight, dexterity (hand/ finger activity), and concentration. You simply can’t be a good driver while texting. And talking on the cell phone is also a distraction from safe driving. If you need to talk or text, pull off. Some researchers consider texting while behind the wheel to be more dangerous than driving while drunk—at least drunk drivers are looking at the road! You also need to be aware that not every driver you see is fully awake. Watch out for the drowsy driver. West Texas stretches for miles and miles, and it’s easy to get lulled into a nap in the driver’s seat. Trust me, the impact of a crash is the worst wake-up call in the world, and it doesn’t take another vehicle to make this type of accident deadly. Just drift off the road a little, and your car may find a utility pole or a bridge abutment. Even running off into the roadside ditch can be deadly. It’s been reported that as many as 20% of all accidents have sleepiness as a contributing factor. And you don’t have to be fully asleep to be an unsafe driver. Motorists who are lost in daydreams cause a huge number of accidents. Hey…snap out of it! Part of controlling your driving is making sure your vehicle is safe and roadworthy. One of the simplest and most ignored items of car maintenance is tire pressure. Too much or too little pressure can lead to handling problems which can lead to a crash. Check tires at least monthly, and keep your tires inflated to the recommended pressure. Have them rotated regularly. And don’t you hate that hollow feeling when you put your foot on the brake pedal and nothing
happens? It’s more like panic. So make sure your vehicle’s brakes work well. It’s a good idea to keep the windows clean, too. OK, so you’re sober, alert, and not distracted, but the other drivers may not be, so the road still isn’t perfectly safe. You have to watch out for the other guy; practice defensive driving. You can be the Permian Basin’s best driver and still get into an accident. Here’s a good rule of thumb— “assume everyone else on the road is an idiot.” It’s a little blunt, but it’s really a good idea. Be prepared for whatever another driver will unexpectedly do—cut in front of you, change lanes unpredictably (with no signal of course), stop suddenly, turn off the road suddenly (no signal again), swerve, tailgate. And watch the other drivers for bad driving habits—I once passed a young woman on the expressway who was reading a book while she drove!
Watch out for the drowsy driver. West Texas stretches for miles and miles, and it’s easy to get lulled into a nap in the driver’s seat.
in a wreck, and it’s the law. More than half of all vehicle accident fatalities are people who weren’t buckled up. Drive the speed limit. What’s the rush? Remember the old public service campaign? It said simply, “Speed Kills.” It’s true. Even for an errand across town, driving just 10 mph faster increases your risk of a crash by as much as 50%! Need to get there sooner? Leave earlier. Safe driving is important—you want to get where you want to go safely. Drive relaxed, alert, and courteously. Your good manners and good example may rub off on other drivers and improve their bad driving habits. Then the road will be a safer place.
Don’t automatically trust another car’s turn signal— it may have been blinking since February. And be sure to use yours when turning or changing lanes. Be alert at intersections even if you have the right of way. Assume that other drivers will make mistakes and be prepared to react. Check (all) your mirrors frequently. If you want to know what the car beside you is going to do, don’t look at the car—look at the front wheel. It’s the first indicator of where the car is going. My father’s safe driving tip was to look as far down the road as possible and always know what’s ahead and what’s headed your way. That wisdom has saved my life. There are other things you can do to stay safe on the road. Don’t tailgate; if the car in front of you jams on the brakes, you have no place to go. Stay at least three seconds behind the vehicle in front of you. Wear your seat belt. It’ll protect you
an apple a day july 2013 13
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Continued from page 5 2. On the IRS 990 form, look at revenue growth combined with growth in spending on programs from year to year. That figure might indicate a financially healthy organization. Charities that are fiscally sound are more likely to be effective. 3. Look at charities that have at least six months’ working capital saved. This means they could fund their operations for that amount of time with what they have in the bank. 4. Compare the CEO’s salaries of charities that have similar missions and staff sizes. If a salary seems to be too big, then it usually is. 5. Ask questions. What are this group’s goals for the year? How will it reach those goals? A donor should feel comfortable in asking the charity to define their short-term and long-term goals. How does the charity measure progress? Those answers may already be available in an “impact assessment.” You can ask for a copy.
support, hunger, poverty, or whatever. Choose two or three values at most. You might want to consider charities that support immediate needs or those that work to alleviate a long term cause. Search for charities at www.guidestar.org. • Join a club. Giving circles are small groups of friends who agree on a charitable mission and donate money together. You can find a starter kit at www.givingforum.org. • Create your own fund. With $10,000, you can establish a “donor advised fund” at Charles Schwab, Fidelity, or T. Rowe Price. You get the tax deduction for a charitable gift when you send in your money, but you can let it accrue in a mutual fund for months or years until you dole it out.
6. If you’re still unsure, you can go to the Better Business Bureau. It has a whole website set up to check on charities. http://www.bbb.org/us/charity/ 7. To find out if your donations are tax deductible, look in the IRS website at www.irs.gov to get information. 8. Don’t grab your checkbook as soon as you get that call requesting money for the local dog pound. A cold call should prompt you to proceed cautiously—there’s always the chance you’ll give money to an organization that isn’t a charity at all, or to one that uses much of what it collects to pay professional fund raisers. A lot of telephone calls come from organizations that are looking for us to donate to them directly and they may be a thirdparty. The FBI has a website with a lot of tips for how to respond to situations where you feel you may be dealing with less than honorable requests. Here are a few other thoughts for organizing your annual donations: • State your values. Where do you want your dollars to go? Identify what you care about most—reading and literacy, environmental
Sometimes you can do the most good in your own back yard. You might want to consider donating your time—volunteering is a great way to assess whether a charity is fulfilling its mission. When you volunteer you get a real sense about whether a place is well-run and what kind of culture and atmosphere it has when making a funding decision. Plus, volunteering helps donors develop long-term relationships with a charity. To find volunteering opportunities in the Permian Basin, review the listings on www.volunteermatch.org. an apple a day july 2013 15
Continued from page 6 secondly, the procedure can sometimes cause pain and swelling during the procedure for the same reason—the metals present in the ink. The most common problem with tattoos turns out to be something really simple, officially called “tattoo regret.” Unfortunately, some people get tattoos when they are, let’s say, not quite in their normal state of mind, and when they get back to their normal mindset, they start thinking about how to get the tattoo (that was such a good idea a little while ago) removed. And life situations change. I’m reminded of the Norman Rockwell painting which shows the tattoo artist diligently adding another new girlfriend’s name to the arm of a Romeo, below the names of a half-dozen before her, all marked out with a line drawn through them. Getting a tattoo removed is not an easy proposition. Currently, the most common removal technique is by the use of a laser. Generally, several visits are required, and the entire process can get expensive, and it’s not pleasant. Another method is called
dermabrasion, and it is what it sounds like. The skin is sprayed with a solution that temporarily freezes the site, and the tattoo is then “sanded” with a rotary abrasive instrument, taking off the skin and tattoo under it. There’s also a procedure called IPL, or intense pulsed light therapy, which is used instead of laser. This method is said to be less painful than laser therapy, but considerably more expensive. One can also go the self-treatment route with creams and gels which are rubbed on the tattoo over a period of time. When all else fails, there’s always the tried and true method—surgery. The tattoo can simply be cut out. Depending on the size, this may need to be done in multiple sessions. Sometimes tissue expanders are used to stretch the skin before the procedure, resulting in less scarring. Tattoos are very popular, and many people get them to celebrate special events or to honor something or someone special in their lives, and for many other reasons. But folks should be absolutely certain they want a tattoo before getting one, and they need to be aware that there are a few risks that come along with them.
It’s All About You When you feel good about yourself, you have a better outlook on life. Our caring and professional staff uses the best science has to offer to help you look and feel your best. We have many great options for every need and every budget. We also offer thorough, private consultations with a medical professional and every client is treated like an individual.
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Continued from page 11 between eating large meals. Every so often those following the Paleo Diet will do a five day fast, drinking only a palm tree juice drink.
is high in animal protein and strongly argues against vegetarianism. Yet many cultures with the lowest disease rates eat a diet based on whole plant foods and sparing use of meat. Most evaluation of this diet arrives at the finish line thinking this diet succeeds because people are eating mostly whole foods and lean proteins and avoiding processed foods. It works because it’s a good diet, not because people are eating like cavemen. But the missing balance is in regard to the lack of plant-based foods.
For some people, the diet does lower the risk of cardiovascular disease, high blood pressure, and inflammation, as well as reduce acne, improve athletic performance, and help with weight loss. Nutritionists, This diet succeeds The Paleo lifestyle tends to also draw however, are concerned about because people are fire in regard to fat. Someone on a eliminating whole grains and eating mostly whole Paleo diet might get as much as 50 dairy products. A large amount of percent of her daily calories from fat, research shows that both can help foods and lean while the American Heart Association decrease the risk of certain cancers proteins and avoiding recommends no more than 25 to and heart disease. Researchers processed foods. 35 percent. The high saturated fat remind us that cavemen tended content of this diet might negatively to be much shorter than modern impact cardiovascular health. The Caveman Diet people and often died in their 40’s—in part because gurus insist the damage comes from the carbs: they weren’t eating a diet that left them with much when you eat fewer carbs, your liver starts turning ability to fight off infection. fatty acids into ketones—compounds the body can burn for fuel. It’s all the carbs we eat, they believe, THE GOOD THING that trap the fat in our system. It’s hard to disagree that our food system has changed drastically since the advent of agriculture It’s no secret that a diet that’s good for a boy in his and even more so in the last few decades. Many prime growth-spurt years is not so good for a middlehealth experts believe that the culprit of our aged man, or that what counts as adequate nutrients rising rates of obesity and chronic disease is our for a woman when she is breast-feeding in her 20’s dependence on highly processed foods and our is different from when she is postmenopausal in sedentary lifestyle. There’s little debate about the her 70’s. As consumers we often accept blanket benefits of less-processed foods or regular exercise, statements about how many servings of which food whatever the form. groups to eat and what constitutes optimum calorie counts and vitamin percentages. We are each THE NOT SO GOOD THING different and need to work with our physicians and Most nutritionists and critics report that they disagree health care providers to determine what is uniquely with Cordain when it comes to his evolutionary important to our own health. and dietary theories. For example: The Paleo Diet discourages grain intake, yet scientists believe that BOTTOM LINE wild grasses providing seeds and grains emerged 65 Take the best of the Caveman diet and eat one to 55 million years ago. Since early man probably ate that focuses on whole foods rather than highly nearly everything that crossed his path, seeds and processed foods stuffed with ingredients you’ve grains were likely a part of his diet. While this diet never heard of. does stress limiting saturated fats in meats, the diet
an apple a day july 2013 17
get fit with kim
THE POWER OF DISTRACTION
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istraction—this little word can have both positive and negative connotations. Which popped into your mind when you read it? Distraction is a catch-22. On the one hand, a little distraction can help you process something painful that would otherwise be too overwhelming or paralyzing for you mentally. Playing music during a hard workout, for instance, can take your mind off of the physical challenge, helping you to do more than you think you can (a personal trainer screaming at you to keep going is also a great distraction). On the other hand, a little distraction can quickly derail you from accomplishing even the smallest goals or tasks. For instance, walking on the treadmill with a friend can turn from an accountability partner to a “Sunday stroll” gossip session if you’re not careful. Hopefully this article will help you with a technique that teaches you how to use distractions to your benefit and not your demise. A large part of my triathlon coaching and training is devoted to the mental “game” so to speak. We use visualization (which has become more popular in sports psychology and training over the past few years, but is nothing really new) as a means to successfully train and race. There is great power in the words you speak to others and especially to yourself. There is also great power in how you view your success and failure. There is more and more scientific, not to mention Biblical, proof of this fact. So, how do we harness this power to help us succeed in sports, diet, business, and life in general? Through visualization. The busier we are, the more our minds have to process, plan, evaluate, respond, accept, reject, filter, concentrate and remember—all day long. It’s easy to lose mental focus and productivity, not only in our workouts, but in all the other areas of our lives. Things get pushed aside (usually good
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nutrition and workouts) to make room for the more pressing/important things that come up. It’s easy to lose focus when distractions are coming at us from all angles. That’s when this 30-second exercise comes in handy. I’m going to describe to you the 30-second visualization technique using a workout as an example, but you can apply this to any and all areas of your life. And I hope you do. STEP 1: PROCLAIM THE PURPOSE OF THE WORKOUT (OR THE DAY) AND THE BENEFITS Write down or just speak aloud the purpose of the workout. If the workout is running intervals on an inclined treadmill, you might say “The purpose of this workout is to prepare me for the hills I will encounter in the race I plan to run in Austin.” That takes about 3 seconds. STEP 2: REHEARSE THE PERFECT WORKOUT During the rest of the 30 seconds, visually rehearse the workout the way you want it to happen (hint: don’t picture yourself flying off the back of the treadmill!). Visualize as much detail as possible taking a video picture from the beginning to the
There is great power in the words you speak to others and especially to yourself. There is also great power in how you view your success and failure.
end of the workout with your mind’s eye—see yourself successfully achieving the workout as planned. Use full color and a panoramic perspective to make it vivid and real. STEP 3: REPEAT Run the video again very quickly from start to finish. This takes about 10 seconds Now, remembering to do this 30-second technique is another story. So, here’s a way to make it automatic. The following works for most things that you want to remember to do on a regular basis in the future. • Take note of the action you want to repeat— in this case the 30-second visualization technique. • Identify specific times and places you want to take the action. • Set the next time you want to take the action and do Step 2 above seeing it as though you are doing it now. • Select another time in the future, and run the video again in your mind.
• Pick one more time in the future, and run the video again. • Now, think of something that you always do before this action (put in your earphones before your workout for example). This action will be your anchor. • Start making a mental video of you doing your anchor action, and immediately run the video of you taking the desired action (rehearsal). • Repeat step 7. Now you have a strong mental foundation to do the desired 30-second visualization technique in the future when you need it. When you do the anchor action, the rehearsal will start automatically, and then you are ready for a great workout or day with less mental wandering and more focus. Happy training! 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 – “Cooking Paleo Style” The Paleo Diet is the latest fad diet craze and I have had several requests for a Paleo-friendly class. Most of my classes are Paleo-friendly, but we will focus on summertime favorites. So, no matter what diet you are trying out, you can still participate in and enjoy the family cookouts! PS—all of these summer cooking classes are Paleo-friendly. 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!
the dog blog by mindy
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.
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e are coming up on the third anniversary of Petspotters. I began Petspotters in an attempt to find my girl Mindy and the page is dedicated to her. When I first started, it was for selfish reasons. It was a way for me to have others help me find her. Little did I know that it would turn in to the number one page on Facebook that reunites lost pets with their families. I may have lost her, but there is always the hope in the back of my heart that she will turn up. In the meantime, the page has successful rescue stories every single day. There are so many that I can’t even count them. Just yesterday, there was a post for a little black pug. I was working, and I rarely check the page when I am at work, but I received a text message from a friend that said she was chasing a little black pug in Midland. I checked the page, saw the post, and made the call for the owner to go get the dog. He wouldn’t come to my friend, but she stayed with him to make sure he didn’t run off before the owner got there. It is stories like this one that keep me going. Without them, the motivation and enthusiasm would decrease.
That is such an awesome feeling to know that you made a difference in the life of the pet and the family. But I sure don’t do it alone. In fact, I don’t do much at all. The success comes from all the fans of the page and the dedicated community of rescue folks that spend their free time rescuing animals. They have a heart of a servant, and the commitment it takes to rescue. It’s not easy. Most of the time, it’s not fun. It has to be done and thankfully, it is done by the people of Petspotters. I can’t imagine how wonderful the day would be if I were to see Mindy again. I still get upset when I think of my loss. I feel like losing her was a sacrifice to allow others to get their pets back. For some reason that makes me feel better, just knowing that because of her, many get to go home. Maybe that is a bit dramatic but most pet lovers would understand what I am saying. Since Petspotters continues to grow, I always need help, in the way of administrators on the page. If you want to volunteer some time to help make these success stories happen, please message me on the page. So, after three years, and many rescues, we shall continue our mission—to reunite lost pets with their families and to help pets without families get a new home. Our mission hasn’t changed. It is plain and simple and it works. I appreciate all the support from the community for Petspotters. It works because you care. Special thanks to this month’s contributor: Keliree Mitchell Founder, Petspotters www.facebook.com/petspotters
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Get Into Into the the Game. Game. Get School athletics will be in full swing before you know it and Medical Center Health System is ready to help you get ahead of the season with affordable Sports Physicals. Visit one of our five convenient locations across Odessa.
Clinic at Walmart East 4210 JBS Parkway (432) 362-2685 Clinic at Walmart West 2450 West Loop 338 (432) 332-2695 Urgent Care - MCH Campus 315 North Golder, Suite B (432) 640-1963 Urgent Care - Center for Health & Wellness 8050 East Highway 191, Suite 104 (432) 640-2749 Ronald McDonald Care Mobile Call (432) 640-5437 for dates, times and locations. No appointment necessary. Walk-ins seen on a first-come, first-served basis.
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health & beauty DETECTING SKIN CANCER EARLY—HOW TO CHECK FOR SYMPTOMS
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housands of people are plagued with skin cancer each year. In fact, melanoma is one of the most deadly forms of skin cancer. It can spread extremely quickly and often patients have no idea they even have this deadly cancer before it’s progressed far into their body. This is mostly due to the fact melanoma doesn’t often present symptoms until it has progressed greatly. Another common skin cancer is carcinoma (basal cell carcinoma and squamous cell carcinoma included) which progresses much slower, but is just as difficult to diagnose. Most people understand sun damage can lead to these horrific cancers. While people understand these cancers are very serious, they often have no idea what to look for in regards to being warning signs of skin cancer. If you have suspicious moles or want to know how to identify skin cancer, use these tips. SCREEN YOURSELF FOR POSSIBLY SUSPICIOUS MOLES AS A SET ROUTINE Make sure you check and examine your body regularly. Make note of any area featuring something unusual or any change in the skin (blistered skin, spot, sunburn, skin rashes, lesions, sores, or other issues). You may need a magnifying mirror for this or a digital camera to take photos of anything you feel is unusual. You can always ask a family member to help you with this task. LOOK AT EACH MOLE YOU HAVE TO CHECK FOR ASYMMETRY If your mole is much different on one side than it is on the other, it’s likely suspicious. Look at the size of the mole, the color of the mole, and take note of when you discovered it. You will need to talk with a dermatologist for a proper diagnosis of these. LOOK AT ANY SKIN RASHES YOU SEE Look at the size, the color, and the shape of the rash. Make notes to share with your doctor and
document if you suspect the rash is a result of an allergy of some type. There are many types of rashes and their causes vary greatly. Thus, a rash alone is not often a warning sign. However, sometimes a rash called actinic keratosis can be a precursor to skin cancer. It’s often seen as a rough, dry skin lesion. It’s often limited to one area and is gray, pink, or red. Sometimes it starts as a flat, scaly area of skin and then turns into a hard surface.
There is a great deal of sun damage occurring simply by being outdoors for short periods or even driving in a car on a daily basis.
While it’s important to check your body for possible signs of skin cancer, remember most moles are benign and not malignant. So, even if you find a suspicious mole there is no reason to panic. Instead, make an appointment with your doctor and get it checked out further. In the meantime, it’s vital to protect your skin on a daily basis. Often ladies understand the importance of protecting themselves from sun damage and sunburn when they are planning to be outdoors for an extended period of time. However, there is a great deal of sun damage occurring simply by being outdoors for short periods or even driving in a car on a daily basis. Instead of simply wearing sunscreen when you hit the pool or the beach, be sure to be using lotions on your face, hands, and body that have included SPF protection with them. This provides a very easy way to fit sunscreen into your daily routine and can help protect you on a daily basis.
This month's article courtesy of www.freebeautytips.org
an apple a day july 2013 23
Red, White, & Blueberry Pops by Kim Clinkenbeard, CPT, FNS 1 cup fresh blueberries 1 cup fresh strawberries (stems removed) 1/2 cup white grape juice 5 Tbsp. honey, maple syrup, or agave nectar 1/2 cup organic plain (or vanilla) yogurt Blend the blueberries, 1 Tbsp. honey, and 1/4 cup white grape juice until smooth and pour on the bottom of popsicle molds. Next blend together the yogurt and 3 Tbsp. of honey and pour on top of the blueberry puree. Finally, blend the strawberries, remaining grape juice, and honey together until smooth and pour on top. Insert a popsicle stick into the center of the mold and freeze. I hope you enjoy this healthy Fourth of July treat! Happy Fourth of July!!
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 july 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. Walmart Clinic 4210 JBS Parkway 2450 West Loop 338 Wendover Family Medicine 4222 Wendover, Ste. 600 Westview Medical Clinic 1220 W. University Blvd. Wheatley Stewart Medical Pavillion 574 W. 5th St.
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
400 Rosalind Redfern Grover Parkway Midland, Texas 79701 www.midland-memorial.com
your home for healthcare