An Apple a Day June 2014 by Ha! Publishing

june 2014

Wellness For Life

Happy, Healthy Summer Summer at the YMCA pg. 10 How To Prevent Heatstroke pg. 12 Frozen Banana Pops pg. 24

Changing the Experience of Surgery When medication and non-invasive procedures are unable to relieve symptoms, surgery remains the accepted and most effective treatment for a range of gynecologic conditions. For generations, open surgery has been the standard approach to many gynecologic procedures and is still used today. With the da Vinci Robotic Surgical System, Dr. Van Riper operates through just a few small incisions. The da Vinci System features a magnified 3D highdefinition vision system and tiny-wristed instruments that bend and rotate far greater than the human wrist. As a result, da Vinci enables Dr. Van Riper to operate with enhanced vision, precision, dexterity and control.

Dr. Van Riper has extensive experience using the da Vinci Surgical System. He is your trusted expert for minimally invasive surgery with a faster recovery time.

Pregnancy—Including High Risk • 3D Sonograms • Gynecology • Urogynecology Urinary Incontinence • Bladder Problems • Pap Smears/Physicals Menopausal Treatment • Tubal Ligation • Contraception Laproscopic Surgeries • da Vinci Robotic Surgical System Minimally Invasive Surgeries • Outpatient Hysterectomies

James Van Riper, D.O., FACOG Board Certified OB-GYN

Jackie Lehr, MSN, RNC Board Certified Nurse Practitioner

Accepting New Patients 410 N. Hancock • Odessa, TX 79761 432–337–4782

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Wellness For Life

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; Janie Ellington; Joy Harriman; Wendy Hilliard; Ben McCampbell; Keliree Mitchell Photography Mark Swindler Design Sarah Fleck, Chantel Miller

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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.

10 4 Help For Every Headache 7 Tech For Better Sleep 8 Weighing In On Supplements 10 Summer at the YMCA 12 Heatstroke: Don’t Let Summer Fun Turn to Disaster

18 Get Fit With Kim: Summertime Series Part 1: Keeping Kids Engaged 20 Woof Woof! The Dog Blog by Mindy 23 Health & Beauty: Whiter Smiles at Home 24 Recipe: Banana Pops

ON THE COVER Have a healthy, happy summer with fun at the YMCA (pg. 10), by learning how to prevent heatstroke (pg. 12), and by making easy frozen banana pops (pg. 24).

an apple a day june 2014

help for every headache by Joy Harriman

hether theyâ&#x20AC;&#x2122;re dull and longlasting or throbbing and severe, headaches are no fun. Although an occasional headache is perfectly normal, those who experience more than two to three headaches a week on a regular basis, or those who have headaches so debilitating that they affect their life and work, should see Millions of a doctor.

Symptoms: These headaches are associated with tightness in the head and scalp, as though a tight cap or band is around the head. Those with this kind of headache sometimes describe a feeling of dull pressure, or say their head feels heavy. Americans Sometimes there are suffer from headaches areas of tenderness and some are so on the neck, scalp, disabling that people are or shoulders.

Doctors will first do some tests, and possibly a CT scan or forced to MRI of the head, to make sure there is no underlying cause for the headache. If those evaluations come back normal, doctors can then help patients develop a treatment plan for their headaches. Millions of Americans suffer from headaches and some are so disabling that people are forced to stay home. Many sufferers do not know there are treatments available once you have a headache.

Here is generalized information on the different kinds of headaches, their causes, and a list of common treatments. MUSCLE TENSION HEADACHES The most common type of headache, muscle tension 4 june 2014 an apple a day

headaches are related to muscle spasms and can be felt coming up the neck and over the scalp.

stay home.

These headaches are global, not just confined to one side of the head. They can last anywhere from half an hour to a couple of days and are more common in women. Tension headaches are not made worse by physical activity, light, or sound, unlike migraines.

Causes: The most common causes of tension headaches anxiety, depression, heavy workloads, or a head injury. They are not thought to be genetic. Treatment: Over-the-counter medications that treat pain, like acetaminophen (Tylenol), aspirin, and antiinflammatory medicines like ibuprofen can be used to treat these headaches. Some headache pills that contain caffeine have also been proven to work. Ice,

massages, and relaxation techniques can also help. It is important not to wait till the headache is severe because it’s easier to stop a headache when it’s mild. MIGRAINES Migraines are vascular headaches affecting nearly 30 million Americans. Some patients have them 16 times a month or more. Symptoms: Migraines are usually felt on one side of the head, and can come with nausea, vomiting, and sensitivity to light and sound. Visual disturbances or other warning signs, called auras, may precede the headaches. They can last anywhere from four hours to several days. Migraines are three times more common in women than in men. In some susceptible people, stress, bright lights, lack of food or sleep, hormonal changes, or other triggers may play roles. It’s not clear why, but the more migraines a person gets, the more likely they are to have more. There seems to be a tipping point where you go from having episodic headaches to having them really continuously and being into a state of constant sensory sensitivity. This is why it’s so important not to dismiss chronic severe headaches as just something to suffer through. Going to a doctor for a diagnosis and treatment, if necessary, is essential. Causes: Migraines tend to have a genetic basis. Someone who experiences migraines is likely to have a parent or sibling who also experiences them. Migraines are often set off by triggers, which can include light, stress, hormonal changes, certain smells or foods, smoke, or changes in the weather. Treatment: Most migraines do not respond to overthe-counter medications. Prescriptions used to treat migraines fall into three categories: • Medicines for acute pain, which can be taken by mouth, injected, or inhaled as a nasal spray. • Headache abortants, which are to be taken as soon as the patient senses an oncoming migraine. • Preventative medicine, a daily prescription for those who experience frequent, debilitating migraines. Continued on page 15

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

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i want the best for my special little miracle The Neonatal Intensive Care Unit at Odessa Regional Medical Center provides highly-trained nurses and respiratory therapists to support a board-certified neonatologist in meeting the special needs of newborns and premature infants. Our level III, 49-bed NICU is equipped with advanced incubation and monitoring equipment to provide a range of critical care services for these fragile newborns.

Stephen: 1 year old

We work in the Neonatal Intensive Care Nursery because we love caring for these babies. Your baby is very special, and we will give your baby our very best care.

Patient at the ORMC Neonatal Braxton: 8 months old Intensive Care Unit Patient at the ORMC Neonatal Intensive Care Unit

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For more information about classes and tours, please call 432-582-8359 or register online at odessaregional.com. 520 East Sixth • Odessa • (432) 582-8677

Welcome Dr. Ritchie O. Rosso Jr. Dr. Robert L. Chappell Jr. welcomes Dr. Ritchie O. Rosso Jr. as his new associate. Dr. Rosso is originally from Virginia and received his M.D. with distinction from the University of Virginia. He then completed a clinical research fellowship at the National Institutes of Health, followed by an internship in Internal Medicine at St. Lukes-Roosevelt Hospital Center in New York City. He completed his dermatology residency with a focus in dermatological surgery at the University of Miami in Miami, FL. Dr. Rosso specializes in the diagnosis and treatment of skin cancer, including Mohs surgery. He also has a focus in cosmetic dermatology including laser resurfacing, fillers, and other specialized procedures. Dr. Robert L. Chappell, Jr., M.D., PA

Ritchie O. Rosso Jr., M.D.

2487 E. 11th Street Odessa, TX 79761 432–580–6605

TECH FOR BETTER SLEEP by Ben McCampbell ast month we looked into natural and traditional ways to help you get to sleep and sleep better. Some of those sleep aids have been effective for thousands of years. This month we’re going to get up-to-date and explore the modern and the high-tech for helping us sleep better.

If you live in a noisy neighborhood, there are some apps that create their own sounds to distract you from or drown out the noises that keep you awake. Lightning Bug (Android–free) lets you choose from over 200 different sound samples and loops to mix an ambient slumber soundtrack. You can customize a variety of backgrounds, like rainstorms, ocean waves, or meditation bells, to go with the sounds you program. Might be nice to have it playing in the background as you work, too. And a similar app for iPhone called White Noise has 40 looping sounds to choose from like purring cats, ocean waves, or the white noise of a TV. It’s recommended by Dr. Oz. (White Noise–$1.99, White Noise Lite–free). There’s an alarm clock, sort of, for your iPhone called the Sleep Cycle Alarm Clock. You set the app, put your iPhone under your sheet or pillow, and it keeps tabs on your nighttime movements. It then wakes you up during your lightest sleep phase, which is the easiest time to rise. I wonder though, what if your lightest sleep phase occurs two hours after you were supposed to get up? Oops. But this app has good reviews and is designed to make you feel well-rested. (iPhone–$1)

If you’re prone to hit the snooze button too many times before finally getting up, then Clocky (Nandahome.com–$40) may be for you. Because when you hit Clocky’s snooze button, this alarm clock actually jumps off your bedside table and starts rolling around the room (It has wheels—with tires!). And it taunts you with loud robotic bleeps, daring you to try and catch it and turn it off. Clocky may be effective in getting you out of bed, but I think maybe the best way to turn off this irritating little gadget is with a big hammer. But hey, you may be one who loves the chase! Stand-alone sleep aid sound generators have been around for a while, but there are always new wrinkles. The Sound Oasis S-650 Sleep Therapy System ($80) has 24 digitally-recorded sound tracks that the manufacturer claims are programmed to match your brain waves’ frequencies and thus help you relax. It also has a built-in alarm. And the Sleep Infuser ($350–$450) also has those pleasing sounds like falling rain or ocean waves, but this machine emits a series of low pulses designed to mimic the brainwave patterns of healthy sleepers. The inventors say that the brain will unconsciously follow this pattern and allow itself to be drawn into good quality sleep. If you don’t mind wearing something extra to bed, you might try the Glo to Sleep Mask ($30). It’s supposed to help you get into a meditative, sleepprimed state by having you gaze at the blinking blue lines in the panels that cover your eyes. Uh-huh. The Basis Smartwatch ($179–$199) is a watch that you wear around the clock. It measures the body’s signals 24/7—not just motion, but perspiration, skin temperature, ambient temperature, and heart rate. In doing this, Basis not only tracks sleep but also overall health. Also included is a library of “healthy habits,” which are intentionally small activities that users can integrate into their daily lives to gradually improve their overall quality of life. Continued on page 16

an apple a day june 2014

WEIGHING IN ON SUPPLEMENTS by Joy Harriman

he weight loss supplement industry raked in about $2.4 billion a year in the United States during 2012. One in three overweight or obese Americans say that they take supplements to lose weight. Odds are they’re wasting their money. The results are probably less than what they were expecting. Most weight-loss supplements don’t help at all, while a few may lead to the loss of an extra pound or two per month—at least for a few months. But most studies do little or no follow-up to see what happens later. Here’s what researchers know about which ingredients work and which don’t.

HOODIA • Typical claims: “Make your brain think you’re full.” “Reduce your appetite in minutes.” • What is it?: Hoodia is a South African plant that hunters traditionally ate to suppress their appetite on long trips in the Kalahari Desert. • How it “works”: Hoodia reduces food cravings, so you eat less. • The evidence: Multinational corporation Unilever bailed out of its $27 million investment in hoodia in 2008. The company finally published its clinical trial of the supplement. For two weeks, researchers housed 42 healthy overweight women aged 18 to 50, gave half of them hoodia and half of them a placebo before breakfast and dinner each day, and let them eat as much or as little as they wanted for their meals and snacks. The women who got the hoodia ate just as much food and didn’t lose any more weight than the women who got the placebo. Worse, the hoodia takers suffered more than five times the number of side effects—including headaches, dizziness, nausea, vomiting, fatigue, and gas. And their blood pressure rose 5 to 16 points higher than the placebo takers’ during the two weeks. • Bottom line: Hoodia won’t help you lose weight and may cause unwelcome side effects. 8 june 2014 an apple a day

CAFFEINE • Typical claim: “Burns fat and calories.” • What is it?: Caffeine is the stimulant in coffee, tea, and colas. It’s also added to many weight loss supplements. • How it “works”: Caffeine increases blood levels of epinephrine, a hormone that speeds up the metabolic rate and helps burn fat that the body stores in muscle tissue. • The evidence: In six studies, people burned about 100 more calories a day after consuming 270 milligrams, 600 mg, 1,250 mg, or 1,600 mg of caffeine, but not after consuming For most people, unless 150 mg. Despite you alter your diet and that, there is little get daily exercise, no evidence that consupplement is going to suming caffeine have a big impact. leads to significant weight loss or helps people keep weight off. For example, among 58,000 health professionals tracked for 12 years, men who increased their caffeine intake from an average of 180 mg a day to 435 mg weighed only about one pound less than men who cut their caffeine from 550 mg a day to 200 mg. Likewise, women who increased their caffeine intake from 200 mg a day to 380 mg also weighed only about a pound less than women who decreased their caffeine from 500 mg a day to 200 mg over the 12 years. • Bottom line: There is not enough evidence to say that caffeine can help you lose weight. Long time consumers of caffeine may alter their eating habits to compensate for the extra calories burned. Caffeine consumers may develop a tolerance to its effects. GLUCOMANNAN • Typical claim: “Reduce pounds of body fat and weight without a change in lifestyle.” • What is it?: Glucomannan is a soluble dietary

fiber and the main ingredient in Lipozene, a weight-loss supplement that has been advertised for years. • How it “works”: Glucomannan swells up with water in the stomach. That makes people feel full, which leads them to eat less. • The evidence: Two published studies have tested glucomannan in dieters who were consuming 1,200 calories a day. (The typical American eats 1,500 to 2,750 calories a day, depending on sex and age.) Those who took 1.5 to 4 grams a day of glucomannan before meals lost three to four more pounds over five to eight weeks than those who took a placebo. But in seven other studies where the participants didn’t cut their calories, glucomannan had no effect on weight. So much for no change in lifestyle needed. • Bottom line: Taking glucomannan before every meal may help you lose a few extra pounds if you’re cutting calories. • Warning: Because glucomannan swells up so much, it can cause choking or block the throat, esophagus, or intestines unless it’s taken with at least eight ounces of water or other fluid. Never take glucomannan immediately before going to bed.

observed are not likely clinically relevant,” wrote the authors. • Bottom line: EGCG combined with caffeine may have a small effect on weight loss, but it’s not clear what the ideal dose is or who is most likely to benefit. • Warning: Worldwide, green tea extracts have “probably” caused at least seven cases—and “possibly” caused another 27 cases—of liver damage, according to the United States Pharmacopeia. Toxicity was more likely to occur if the extracts were taken on an empty stomach. BOTTOM, BOTTOM LINE For most people, unless you alter your diet and get daily exercise, no supplement is going to have a big impact. No regimen for weight loss has replaced eating a balanced diet and regular exercise.

GREEN TEA EXTRACT • Typical claim: “Speeds up fat burning.” • What is it?: Typically EGCG, the most abundant antioxidant in green tea. • How it “works”: EGCG prevents the breakdown of the hormone and neurotransmitter norepinephrine, which leads to increased calorie burning, especially of fat. • The evidence: Most long-term studies are disappointing. A meta-analysis of six weight-loss trials studied a total of about 260 mostly overweight or obese men and women who took an average of 520 milligrams of EGCG plus about 120 mg of caffeine every day for roughly three months. (An 8 oz. cup of brewed green tea contains about 200 mg of EGCG and 45 mg of caffeine.) Overall, the participants lost an average of one pound more than similar people who got a placebo. “The changes an apple a day june 2014

t the end of the school year, students count down the last seconds to the final bell. To quote composer George Gershwin, “It’s summer time and the livin’ is easy.” For working parents, however, summer time means locating quality child care. The Odessa Family YMCA offers a couple of fun solutions to keep kids active and busy all summer.

SUMMER AT THE YMCA by Wendy Hilliard

“We have a variety of activities for the kids,” said Odessa Family YMCA Central Child Care Director Vicky Cruz. “Each week we have a different theme. It’s a lot of fun.” Arts and crafts are integrated into the topic of the week. One of the preferred motifs is dedicated to superheroes. “Superhero week we will make Star Wars-like light sabers,” said Cruz. Exploring different nationalities is another activity the YMCA summer child care program offers. “We learn about different cultures and the kids bring in food from different ethnic groups. I think one of the most distinctive dishes we have had so far is Indian cuisine. It definitely had a unique taste.” YMCA summer child care participants can also expect to get out of the classroom and enjoy field trips to see movies, area museums, and try their hand at bowling. Safety is always a top concern when traveling out and about. “We follow strict state regulations and rules. On field trips we increase our staff to child ratio,” said Cruz. Swim lessons as well as meals and snacks are included. The program is age-appropriate and available for children 6 weeks to 12 years. The Monday through Friday summer curriculum starts June 9th, and ends August 22nd. The cost is $485 per month with a onetime $70 activity fee. Registration is $9 and includes a YMCA t-shirt. The day begins at 6:30 am and concludes at 6:15 pm. For a more abbreviated option, Camp Y provides an afternoon of fun activities. The fun starts at 1:00 pm and lasts until 5:00 pm Monday through Friday. Continued on page 17

10 june 2014 an apple a day

for youth development for healthy living for social responsibility

experience fitness at the odessa family ymca • Latest equipment and technology • Nursery care for members • Certified instructors and personal trainers • Fun classes to fit your schedule • No initiation fees or contracts 3001 e. university odessa, tx 79762 432–362–4301 • www.odessaymca.org

HEATSTROKE:

Don’t Let Summer Fun Turn to Disaster by Janie Ellington

ince summer weather gets people outdoors, it is important to be educated and prepared so that your summer fun doesn’t turn to disaster. Heat has always been a health problem in Texas, where temperatures are commonly in the upper 90s and frequently above 100 degrees. Every year, there are deaths from heatstroke that could have been prevented. HOW OUR BODIES DEAL WITH HEAT Healthy bodies have built-in heat regulating systems that work to keep body temperature normal. As we are exposed to higher temperatures, the body takes on heat. To offset that, the body sweats. The evaporation of that sweat helps the body throw off heat. This system works best in people who are accustomed to the conditions their bodies are exposed to. It can take two or three weeks for the body to become accustomed to new environmental circumstances. Outdoor activities should be undertaken slowly, giving the body a chance to gradually get used to higher temperatures and humidity. Properly-acclimated bodies can cool with better efficiency because they have a lower temperature threshold for sweating to begin, and they can produce more sweat without an excessive loss of salt. Even when a person is well-acclimated, the risk of overheating is greater when temperatures are above 70 degrees. With the air already hot, the body can’t slough off heat as easily. When humidity is above 70 percent, the air is already full of moisture and evaporation from the skin is decreased. Enough water and salt can be lost during heavy exercise in hot and/or humid conditions to cause 12 june 2014 an apple a day

dehydration. As fluid is lost from the body, the blood volume is decreased and the heart can’t pump as much blood to active muscles. To compensate, the heart pumps faster and blood vessels constrict. These factors add up to decrease the body’s ability to cool itself and a negative cycle begins. As dehydration becomes more severe, the brain and other organs begin to get insufficient blood. If severe enough, the cardiovascular system and other organs can fail. TAKE PRECAUTIONS WHEN EXERCISING IN THE HEAT During exercise in hot and humid weather, it is a good idea to rest 10 minutes every hour and to change wet clothing often. Prolonged physical activity in high temperatures increases the likelihood of illness. It is best to exercise indoors, in controlled temperatures. When you exercise outdoors, it is safest to do so in the early morning or late evening, when temperatures are cooler. It is a good idea to check out the heat index reading before you begin outdoor activity. The heat index is a gauge of how hot the temperature “feels.” As the index rises, the risk of heat-related illnesses also rises. When the heat index is between 90 to 105 degrees, heat exhaustion is possible. When the index is over 105 degrees, heat exhaustion is probable and heatstroke is possible. Heatstroke is very likely when the index is 130 degrees and above. AVOID DEHYDRATION Beginning any heat-generating activity when you are already dehydrated is especially dangerous. Illnesses that are associated with fever, vomiting, or diarrhea tend to cause dehydration, so wait until you are fully recovered and well-hydrated before taking part in strenuous activities.

To stay hydrated, plan to drink 1/2 to 1 pint of cool water when you exercise for a short while. During longer exercise periods, drink a quart of cool water or 1 to 1-1/2 pints of a good sports drink hourly. Don’t drink liquids containing caffeine, protein, alcohol, or artificial colors. Don’t drink soda, coffee, or tea and don’t take salt supplements unless your doctor has recommended them. It is a good idea to weigh before you begin a long period of exercise and then weigh again when you are done exercising. To replace fluids, drink one pint of fluid for every pound you lost while exercising. LESS THAN OPTIMAL HEALTH INCREASES RISK Chronic illnesses can increase the likelihood of a problem. Diabetes, heart disease, obesity, and general poor physical condition make one less able to deal with the heat. Abnormalities of the skin or sweat glands may decrease the body’s ability to cool itself. Certain brain abnormalities can alter temperature regulation. Even lack of sleep and fatigue warrant caution. A number of medications can predispose one to heat-related health problems. Diuretics may cause electrolyte and water imbalances. Allergy medications, cough and cold medications, tranquilizers, medicines for diarrhea, and medications that are used to treat irritable bladder can have a drying effect. Stimulant drugs should also be avoided. SUN EXPOSURE RISKS Sunburn affects your body’s ability to cool itself, but so can some sunscreens. To help prevent sunburn, it is generally recommended to apply a sunscreen with an SPF (sun protection factor) above 15, but be aware that some high-SPF sunscreens contain oily ingredients that may block pores and decrease sweating. The safest way to avoid sunburn is to avoid prolonged sun exposure. Protective clothing is another option. Wear a hat with a broad brim to protect and cool the head and neck. Choose light-colored, loose-fitting clothing that allows sweat to evaporate and that does not leave large areas of the skin exposed to the sun. Also take care to choose fabric with a weave that is tight enough to prevent UV light penetration.

AGE IS A FACTOR Toddlers under two years of age are more prone to heat illness because their heat-regulating capacity is not fully developed. In addition, they are less capable of watching out for themselves and less able to escape hot environments. Children die tragically every summer after being left in hot cars. The elderly are also more vulnerable because their general health is usually not as good and they often take medications that compromise their ability to deal with the heat. Inadequate air conditioning has been responsible for deaths in the elderly. RECOGNIZE THE WARNING SIGNS One of the first signs of heat illness may be heat cramps. Heat cramps are sudden and painful. They usually affect the legs or the muscles in the abdomen. When cramps occur, the person should stop activity, rest in a cool environment, and slowly rehydrate. Cramped muscles can be stretched and massaged until the discomfort is relieved. Unfortunately, not everyone gets a warning in the form of heat cramps. Sometimes heat exhaustion is the first sign of overheating. Symptoms may include: • Headache • Nausea and/or vomiting • Fatigue • Dizziness or light-headedness • Heavy sweating and cool, clammy skin Mild heat exhaustion can be treated at home. Activity should be stopped immediately, the victim should rest in a cool environment and should rehydrate with cool water or sports drinks. If there is not an improvement within 30 minutes, medical attention should be sought. If symptoms are ignored and the body is allowed to continue to overheat, heatstroke can occur. Heatstroke can be fatal! If a fever over 102 degrees develops or if the person faints or has abnormal mental symptoms such as confusion, 911 should be called immediately. While waiting for help to arrive, an effort should be made to cool the body as quickly as possible by removing most of the clothing and applying cool moisture to the skin and fanning vigorously. an apple a day june 2014 13

ProCare Vascular Services

Welcomes Dr. Hao M. Wu Dr. Hao M. Wu, MD, FACS, RPVI Board Certified in General and Vascular Surgery

Meet Dr. Hao M. Wu, fellowship trained vascular surgeon and the newest member of the ProCare Vascular Surgery family. Dr. Wu specializes in treating a wide range of vascular and venous conditions using in-office and hospital-based techniques. His specialties include: • Vascular Occlusive Disease • Aneurysmal Disease • Minimally Invasive Endovascular Surgery • Traditional Open Surgery • Dialysis Access and Maintenance • Varicose Veins • Office-based Venous Ablation Now Accepting Patients! Call (432) 640-2515 to schedule an appointment today. MCH ProCare Vascular Services 601 N. Golder, Suite A Odessa, Texas 79761 (432) 640-2515 Office (432) 640-4773 Fax ProCareOdessa.com

ProCare Vascular Surgery A Member of Medical Center Health System

Continued from page 5 • Regular exercise has also been shown to lower the incidence of migraines.

brought on by taking pain relievers, decongestant sprays, or sleeping pills.

Finding the right medication for the right patient can take trial and error and careful dosing. But about 80% will get relief—defined as a headache reduction of at least 50%—after trying three or four drugs, alternative remedies, and lifestyle changes.

Treatment: Keeping a diary of how frequently you are taking painkiller or anti-migraine medications can help highlight the problem. The treatment itself is to stop taking the drugs. Going “cold turkey” can initially lead to worsening symptoms, but can eventually reduce the number of headaches each month.

CLUSTER HEADACHES Symptoms: Cluster headaches are characterized by severe, sudden pain. The headaches are short, rarely lasting more than three hours. The pain is felt on one side of the head, often near the eye, and sufferers often have two to 10 attacks a day. Symptoms relating to the nervous system, such as teary eyes, a runny nose, and sweating are also associated with this type of headache. Cluster headaches are more commonly seen in men. Causes: Genetics play a role in who is affected by these headaches. But no more is known about what causes them. There are rarely triggers involved. Treatment: Cluster headaches are short-acting and generally self-limiting. Some health care providers are experimenting with treating cluster headaches with high-volume oxygen, stating they find patients using this are more likely to be pain-free after 15 minutes of treatment. Other physicians use oxygen as it also helps to avoid the overuse of other medications. All practitioners agree that more research is needed before high-volume oxygen is a standard treatment. Medications include triptan medications, steroids, and lithium. MEDICATION-OVERUSE HEADACHES Causes: These are caused by the misuse of headache medications: those medications taken daily or even several times per day that may result in chronic headaches. When people use medications so frequently and later when that medication is not in their system, they get severe headaches. This is called the “rebound effect.” A Cycle Develops: Patients use the offending medicine, hoping they’ll soon see improvement if they take just a little more. At any given time, studies reveal that 3 million Americans suffer headaches

when to raise the red flag There’s nothing unusual about the occasional headache. Usually rest and a couple of nonprescription pain relievers will take care of it. But some can be a warning sign of a more serious health problem. The National Institute of Neurological Disorders and Stroke says these symptoms require immediate medical attention: • Sudden, severe headache that may be accompanied by a stiff neck • Severe headache accompanied by fever, nausea, or vomiting that is not related to another illness • “First” or “worst” headache, often accompanied by confusion, weakness, double vision, or loss of consciousness • Headache that worsens over days or weeks or has changed in pattern or behavior • Recurring headache in children • Headache following a head injury • Headache and a loss of sensation or weakness in any part of the body, which could be a sign of a stroke • Headache associated with convulsions • Headache associated with shortness of breath • Two or more headaches a week • Persistent headache in someone who has been previously headache-free, particularly in someone over age 50 • New headaches in someone with a history of cancer or HIV/AIDS

an apple a day june 2014 15

Continued from page 7 Are headbands still cool? The folks at Zeo think so. The Zeo Bedside Sleep Manager (MyZeo.com– $149), which includes an alarm clock in the unit, and the Sleep Manager ($99), which doesn’t, wirelessly link a headband that measures your brain waves with your smart phone while you sleep. In the morning, the Zeo app analyzes the data and gives you a score that Zeo says rates your sleep quality. But do you really want to wear a headband to bed? (And those of us who lived through the 80s are wondering if matching legwarmers are included.) If you would be more comfortable wearing a wristband than a headband, then consider FitBit Ultra (FitBit.com–$100). The wristband transmits data to a clothespin-sized unit that works all day and all night, monitoring your sleep patterns—but also keeping track of your steps taken, stairs climbed, and calories burned through a sophisticated motion sensor that syncs up to other free health/fitness apps such as Loseit, Mapmyfitness, and Runkeeper. Much more than a sleep tracker, it’s kind of a pocket digital trainer that can motivate you all the time. This one may be the best of the bunch. Do you talk in your sleep? About 5% of us do. You can download Sleep Talk Recorder (iPhone–$1) and find out. It records your nighttime sounds and filters out extraneous You set the app, put your noise, so you can listen iPhone under your sheet to the conversations of or pillow, and it keeps your dreams. Even if you don’t get a good tabs on your nighttime night’s sleep, you can movements. It then wakes still entertain yourself you up during your lightest and your friends the sleep phase, which is the next day.

easiest time to rise. While many of the latest sleep aids focus on gathering data, others are less high-tech. The Wake-up Light Plus (Philips.com– $86) creates a simulation of dawn—whenever you need to get up. It has a UV-free halogen bulb that gradually gets brighter 30 minutes before your alarm is set to go off. (It also has a dusk simulator for early retiring.) This can be useful for jet-lagged people who zip across multiple time zones and need to adjust their circadian rhythm quickly. 16 june 2014 an apple a day

Another light-oriented sleep device is the Nightwave Sleep Assistant ($50). It flashes a blue LED light on the ceiling above you, and you’re supposed to match your breathing rate to the light’s pulsing rhythm, which gradually slows down over a preset length of time. I wonder that the concentration required would keep me awake, and I think I’d probably find myself speculating about tomorrow’s Blue Light Special at K-Mart. Oh well. Back to the basics. Chillow ($13) is a chilly pillow. Activate it when you’re ready to go to sleep, and the Chillow lowers its temperature slightly so that you’ll have a delightfully cool pillow all night. And the Pillo 1 (pillo1.com–$199) is designed with a lower center and raised sides all around so that your neck gets support when you sleep on your back or on your side. Now you don’t have to punch your pillow all night to get comfortable. From the world of sports come Sheex (sheex.com–$80– $249 per set depending on size), which are soft, breathable sheets and pillowcases made from the same fabrics as high-performance athletic apparel. They wick moisture away from the skin to keep you cool and comfortable. Just how much is a good night’s sleep worth? If you’re desperate and can afford almost $8,000, then maybe the Sleep Number x12 bed with SleepIQ technology is the solution. This may be the best bed in the world; it’s certainly the most high-tech. The bed measures changes in mattress pressure 500 times per second to pick up respiration, heart rate, and motion. This data is crunched to assess the quality of sleep for each sleep partner, every night, over time. And with the trends that result, the optimum Sleep Number can be determined, and individuals can track and identify routines that affect their sleep such as exercise, caffeine, and TV. From that knowledge they can make adjustments to their daily activities in order to achieve their best sleep. I wonder what the results are when the couple has a large dog or two on the bed with them every night. Will the dogs sleep better, too? These are but a few of the modern ways to help you get a better night’s sleep; there are many more on the market. Everyone needs good sleep, and some will pay a lot to attain it. Others can just enjoy a nice cup of chamomile tea and drift off to pleasant dreams.

Continued from page 10 This camp is divided into two three-week sessions, and is for children ages 6–12. Along with swimming, campers will engage in both outdoor and indoor games. “We keep kids active with playtime. We set them up with balls and Frisbees. We begin with structured play, but they really enjoy creating their own games. The kids get their own time and they really use their imagination,” said Odessa Family YMCA Aquatics Director Susan Mitchell. “Last year they had a blast making their own Camp Y t-shirt. We gave them the freedom to make their own design,” Mitchell said.

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Ten-year-old Jacob Galan has since outgrown his old Camp Y t-shirt, but keeps it as a fond memento from that past summer. It’s covered in signatures from fellow campers and YMCA camp counselors. “I really had fun making the shirt! I got to splatter all kinds of different colors of paint like green, black, pink, and orange,” Galan said. Jacob’s mom, Angela, liked the YMCA employees that kept Jacob and his two other siblings occupied during the long hot summer afternoons. “I really liked the camp counselors. They were all attentive and always did something different with the kids. Even after camp we would see the counselors and they would recognize us and say ‘hi’,” she said. Along with making Jackson Pollock-esque t-shirts, campers will also enjoy field trips to museums and tours of local places of interest. Once each session, campers get a road trip to swim in the cool waters of Balmorhea State park. Each of the three week Camp Y sessions costs $195 for Y members and $205 for non-members. Day passes are available for $20. Session 1 begins July 7th and runs to July 25th. Session 2 starts August 4th and ends August 22nd. Space is limited. For more information about summer programs at the Odessa Family YMCA, call 432–362–4301. an apple a day june 2014 17

get fit with kim

SUMMERTIME SERIES PART 1: KEEPING KIDS ENGAGED

or kids, summer marks a time of fun and relaxation from the structure and requirements of school. But parents see the importance of keeping kids engaged throughout the summer months so they don’t get out of the habit of learning. A good way to keep kids active mentally and physically while still allowing them to enjoy time off from schoolwork is to find ways to apply what they’ve learned in the classroom. Who knows, this summer may just make your kids smarter and more excited about starting the new school year. START A GARDEN Gardening teaches kids many different things, like responsibility, the importance of water and sunlight, and where food comes from. Gardening is not age specific. Even the youngest family member can help plant and harvest fruit and veggies. You don’t need a large space either. You can plant a window garden and have fresh herbs to use in cooking your meals all summer. Or, if you have room, you can section off a small area in the backyard to plant a “salsa” or “pizza” garden. • “Salsa” garden: tomatoes, chili peppers (hot or mild), green onions, cilantro • “Pizza” garden: tomatoes, bell peppers, zucchini, basil, oregano

with their own ingredients. It just may get those picky eaters to try new veggies! COOK AND/OR TAKE COOKING CLASSES TOGETHER While you may fall into the “it’s easier to just do it myself” trap, kids can learn so much from helping you in the kitchen. Getting kids involved in the kitchen is a great way to apply what they learn in school and make “real world” connections to certain subjects like reading and math. This keeps them sharp intellectually without feeling like they are still in school mode.

Gardening is not age specific. Even the youngest family member can help plant and harvest fruit and veggies.

The kids will have fun harvesting what they’ve grown and then cooking a Mexican or pizza meal 18 june 2014 an apple a day

They learn to cook. A foundation of cooking skills is something that will serve them and their family for their entire life. Some of the most precious memories I have of my Granny are cooking with her. I still use her old pots while teaching my cooking classes today.

They will learn, apply, and perfect math skills like counting, measuring, fractions, etc. without boring worksheets. Plus, they will see how math is something they will use in the “real world.” (That was our argument as kids for not liking a subject. I’m guessing it still is.) They learn to read and apply what they read by following instructions. All of which are imperative in being successful in school and life. Recipes

are usually very specific, and if you don’t follow the directions precisely, you can end up with a very different result. Cooking is a great hands-on application in understanding and applying what they’ve read. They learn to be creative and share. Kids are proud of their work, especially when they are allowed to be creative. This prompts them to share with others and have a sense of accomplishment and worth. Creating and cooking meals will also get kids to try new foods. They are more likely to eat something they cooked or prepared themselves even if they are finicky eaters.

Finally, cooking is a great activity to do together as a family. Families congregate and come together over food. We see this in every culture around the world. Despite hardships or differences, people of all ages will open up even if it’s only about the recipe you are cooking together. Before long, you may find your cranky toddler or tightlipped teenager is laughing and talking your ear off. Cooking together has a way of getting us to drop our guards and breaking down boundaries even for just a moment. And that’s pure gold. To sign up for cooking classes with your kids, contact me at getfitwithkim@cableone.net or 432–557–5001.

Cooking also teaches kids (and adults) how to make healthier choices. It’s a perfect venue to help them understand where vitamins come from and their importance to the health of their bodies. It also helps them understand how and why to make and eat healthier foods.

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

Cooking With Kim

2014 Summer Class Schedule

June 12th - Homestyle Favorites Revved Up Learn healthier versions of your family favorites. June 26th - It’s a Cookout Get great ideas and recipes for your 4th of July Celebration! July 17th - Cooking with Your Kids Sign up your kids for this class too! They will learn some healthy and easy recipes that will get them involved in the kitchen at home. (Age restrictions: contact me for details) July 31st - TBD August TBD - Cook From Your Pantry & Freezer Learn how to keep foods on hand to prepare quick meals for your family when you didn’t have time to prepare. It’s faster than the drive-thru! 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 Petspotters, 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.

ost of the time, when a dog bites a person, it is out of self-defense. Of course they bite when they are scared, injured, or excited. My dogs have never bitten anyone, but there have been times when they have snapped at people. Always completely justified in a dog’s mind, but for me, there is no good reason. I had a friend over, and my dog Mickey had to constantly run from her son. The little toddler was so excited to see Mickey lying on his bed, he ran straight to him and held him down and began pinching him. That was completely unexpected by Mickey and he snapped at him. He then spent most of the time on the run and trying to keep away from the boy. The toddler didn’t understand that pinching the dog was going to hurt him. And the dog didn’t understand the toddler was only pinching out of pure excitement of touching him. I really wanted the two to come together and be friends, but I couldn’t risk my dog getting hurt or risk the toddler getting bit, so I finally put Mickey in the back room.

The toddler didn’t understand that pinching the dog was going to hurt him. And the dog didn’t understand the toddler was only pinching out of pure excitement.

Mickey really loves kids and is always excited to play with them and especially lick their faces. However, some kids just are too little to understand the difference between petting, playing, and pinching. Teaching a toddler how to interact with a dog is a long process when they don’t have a dog at home. I have come up with a few ideas that may help the next time the toddler comes over. 20 june 2014 an apple a day

First, I will have the boy toss the ball to Mickey. He loves to play fetch and this will be a good way for the toddler to have some doggy fun without getting too close. I think they will be so excited to play together this way. It will help the boy understand that Mickey doesn’t want to bite or snap at him; he just doesn’t want to be held down. I will also have some treats that he can toss to Mickey and watch him catch mid-air. The most important thing is to make sure the two are not left alone. The situation must be supervised to ensure they both remain safe and unharmed. A dog can knock the toddler over and hurt him or jump and push him down. The toddler could hurt Mickey too, if he can catch him. Mickey runs pretty fast, but he is a senior and he isn’t used to being on guard. As long as the two are together, I will be supervising their interaction and also making sure that Mickey isn’t getting too stressed out. I really see a nice friendship developing between them. Hopefully, I can keep them both from harm. My Mickey is pretty special and this is his home, so I don’t like having to lock him away in the back room. I think after they get some time together the newness will wear off and they will be fine. A boy can learn a lot from a dog: obedience, loyalty, and the importance of turning around three times before lying down. –Author Robert Benchley

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

connected to

You

Because of the generous donations from the community, the Permian Basin Rehab Center has completed construction on our new pediatric therapy gym. The pediatric gym is used with children who are on the autism spectrum, children with cerebral palsy, traumatic brain injury, developmental delay, spinal bifida, and any other physical or cognitive challenges. The pediatric gym is designed to help a child gain coordination, increase gross motor skills, improve motor planning, develop core strength, and acquire confidence in their achievements.

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

The new pediatric gym is a wonderful childfriendly environment that will make a patient comfortable while working on therapy goals to learn skills lost to an accident or achieve goals that once seemed impossible. Our therapists and their patients thank the community for making their dream become a reality.

health & beauty WHITER SMILES AT HOME

aking care of your teeth means more than brushing with a good toothbrush twice a day with a fluoridated toothpaste, and visiting the dentist twice a year, but those are the basics for caring for your smile. As we get older, problems with bad teeth and gums start to show in terms of yellowing, chipping, or sensitivity. With age, teeth lose their whiteness and begin to yellow: one sure-fire way to take years off your appearance is by whitening your teeth with a home or professional whitener.

DO WHITENING TOOTHPASTES REALLY WORK? Many toothpastes claim to be “whitening,” but when you read the label, you’ll see the only active ingredient is fluoride. Fluoride is necessary for preventing cavities, but it doesn’t do a thing for whiter teeth. Other over-thecounter “whitening” products include baking soda and peroxide. Baking soda works by friction: it polishes stains from teeth. But, if your enamel is thin in places, baking soda can wear it further, exposing the dentin layer beneath the enamel. When that happens, you wind up with a brown spot or pit in the tooth. These spots often appear along the gum line, where enamel tends to wear away naturally and is weak. Whitening toothpastes can’t fix worn enamel: it takes a trip to the dentist to replace the missing layer with bonding. HOW TO STRENGTHEN, REPAIR AND PREVENT LOSS OF TOOTH ENAMEL Worn enamel comes with age: it also appears in younger people who grind their teeth, people who eat a lot of acidic foods, and people with bulimia whose enamel has been worn away by stomach acids. People with chronic heartburn or acid reflux

disease may also have enamel worn off by acid, but for bruxers (people who grind their teeth), the enamel comes off because of the pressure exerted by the jaws. The enamel flakes or cracks off under the pressure. If you grind your teeth, your dentist will recommend that you wear a plastic guard over your teeth at night. NATURAL TOOTH WHITENING INGREDIENTS IN AT HOME PRODUCTS Peroxide is the classic at-home tooth whitening ingredient. Toothpastes like Rembrandt contain peroxide in a dosage that, over a period of weeks or months, has a bleaching affect on teeth by six shades or more. Depending on your teeth’s sensitivity, you may prefer slower-working toothpastes to quick-acting whitening kits. Bleach can make teeth sensitive, so if you try a tooth-whitener, go slow at first, and maybe pair it with a sensitivityreducing paste such as Sensodyne. WHITEN YOUR TEETH WITHOUT A TRIP TO THE DENTIST If you don’t want to spend several hundred dollars, you have other options. Rembrandt has a two-hour whitening system that uses trays and a gel to whiten teeth in a much shorter time than the usual two-week period needed for other whiteners. You leave the trays on for 20 minutes, then take them out for ten minutes, alternating until the two hours are up. Or you can try other popular at-home whiteners, like Crest White Strips, which take about a week to complete the whitening process.

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

an apple a day june 2014 23

Banana Pops by Kim Clinkenbeard, CPT, FNS This is an easy recipe that kids love to eat and to make! Makes 10 pops. 5 bananas 1 pkg. raw, unsalted walnuts 10 chopsticks Cut bananas in half and skewer them with the chopsticks. You can also use wooden kabob skewers, but they have a sharp point on one end—so it may not be safe for little children. In a food processor, blend the walnuts until fine. Wrap each coated banana in freezer paper and place them all in a freezer bag. Store these treats for up to 3 months.

Place 2 Tbsp. walnuts on freezer paper and roll the banana half in walnuts, pressing lightly to help them stick to the banana. (If you are having trouble getting the walnuts to adhere, wet the banana first.)

For more delicious and easy recipes your entire family will enjoy, join me in my cooking classes.

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

First Baptist Church 709 N. Lee

Mission Fitness 8050 Hwy. 191

Furr’s Music City Mall

The Odessa Family Y 3001 E. University

Fit Family Fitness 3404 N. Midland Dr.

Midland Memorial Hospital West Campus 4214 Andrews Hwy.

Harmony Health Food Shoppe 3110 E. University Blvd., Ste. A

Odessa Regional Medical Center 520 E. 6th St.

Heaven Bound Daycare 507 Elliot

Permian Basin Rehab Center 620 N. Alleghaney

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 2014 an apple a day

St. Joseph’s Home Health 24 Smith Rd., Ste. 500 Walgreens Drug Store 3221 W. Wadley Ave. 215 Andrews Hwy. 4313 Andrews Hwy. 3201 N. Big Spring St. ODESSA Albertsons Pharmacy 1350 E. 8th St. 4950 E. 42nd St. 2751 N. County Road W.

HEB Pharmacy 3801 E. 42nd St. Hunt Advertising 3527 Billy Hext Rd. Medical Center Hospital 500 W. 4th St.

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 Pavilion 574 W. 5th St.

• Heating • Air Conditioning • Plumbing • RO Water • Insulation

Residential & Commerical Services • Remodeling & Conversions • New Construction • Complete Repair Services • Heat Pumps

Midland/Odessa 432–580–3342 www.nationalplumbing.us

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

with every new GMC Sierra 1500 Crew Cab Two year/24,000 mile maintenance on oil & filter change Four wheel tire rotation 27 point vehicle inspection

2014 Sierra Crew Cab

5251 E. 42nd St. • Odessa (432) 550–9950 • www.freedombg.com Visit us on Facebook