WEST TEXAS FOOD BANK:
Beyond Pantry Doors pg. 12
Delicious and Easy: A Healthy Barbecue pg. 8 Medical emergency or minor problem? Not sure? Dial 68-NURSE pg. 7
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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 Imelda Allen; Kim Clinkenbeard, CPT, FNS; Joy Harriman; Wendy Hilliard; Ben McCampbell; Keliree Mitchell; Photography Imelda Allen, Mark Swindler, West Texas Food Bank Design Clay Adams, Sarah Fleck, Chantel Miller
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4
4 Relax… At the Y
19 Get Fit With Kim: For Every Body: Part 1
7 Dial 68–NURSE
20 Woof Woof! The Dog Blog by Mindy
8 Delicious and Easy: A Healthy Barbecue 11 Alzheimer’s Training Program Comes to the Permian Basin
23 Retail Therapy: Reduce Your Work Stress 24 Recipe: 5-Minute Tropical Sunset Ice Cream
12 West Texas Food Bank: Beyond Pantry Doors
ON THE COVER Libby Campbell, new Deputy Director of the West Texas Food Bank, discusses new changes, challenges, and how she plans to help the WTFB better serve those in need.
READ MORE ON PAGE 14
an apple a day july 2012
3
At the Y by Wendy Hilliard
G
ood health begins with a nutritious diet and regular exercise. However, muscle soreness and fatigue often accompany a challenging workout. Kneading out the kinks of muscular tension with massage may seem like an indulgence. On the contrary, massage therapy can be a necessary tool in achieving and maintaining great health.
The two types of massage therapy offered at the Odessa Family Y are Swedish and deep tissue. “Swedish massage is relaxing with a gentle touch. Deep tissue is more of a therapeutic massage for athletes with muscle tension,” Stone said. Bad posture and today’s sedentary occupations add to life’s normal aches and pains. Massage therapy can help relieve the resulting discomfort.
Often seen as a luxury, massages are viewed as an occasional spa or resort activity. Yet, regular massages even as Massage also infrequently as once a month can releases endorphins bestow restorative benefits.
so it is a natural painkiller. It alleviates the stiffness and pain of arthritis.
The Odessa Family Y Women’s Fitness Supervisor, Lucy Stone, is a licensed massage therapist. For eight years she has seen the myriad of healing benefits massage therapy provides. “Massage therapy helps with muscle tissue repair and regeneration. It increases range of motion and helps atrophied muscles. Massage improves skin conditions and lessens depression. Massage also releases endorphins so it is a natural painkiller. It alleviates the stiffness and pain of arthritis,” Stone said. 4 july 2012 an apple a day
“I do a lot of the Swedish massage for relaxation. The major complaint I hear about is tension in the neck and shoulders from working on the computer or driving,” said Men’s Fitness Massage Therapist Gilbert Rios.
An important aspect of massage therapy is that it releases toxins. “Any time you get a massage of any kind, you need to drink a lot of water to flush out those toxins,” Rios said. Audrey Smith has been an Odessa Family Y member since the Y’s doors opened in 1969. She has been booking massages for just as long.
“Oh, I just love ’em. It’s my treat and my reward for exercising,” Smith laughed. “The massages give me more energy for the rest of the day. They’re relaxing. It works the soreness out and it’s good for circulation,” she said.
“Some people may be a little scared about getting their first massage. We can massage them fully dressed. They can still get the full experience. They can come in, relax, and leave feeling better and recharged,” Juarez said.
Smith works out six days a week and enjoys massages twice a week. Not wanting to reveal her age, this active member credits her fitness regimen and massages for her youthful appearance and spry mobility. “My doctor saw my birth date and didn’t believe it,” Smith said.
Although the Odessa Family Y does offer chair massages, all three Y massage therapists agree the table massage yields much better results.
Still, for some, affordability and accessibility have prevented them from trying the relaxing experience. “We’re the cheapest in town,” said Y Massage Therapist Jackie Juarez. “We think it may scare people because it is so inexpensive. We’re for the community. Pay a little for extra pampering,” Juarez said. Fear and anxiety over that first massage could be due to something else, modesty.
In order to receive the restorative benefits of massage therapy, it is recommended to start with one to two massages weekly. Then follow a maintenance plan of regular massages that fits your budget and specific needs. Even monthly massages promote wellness . The Odessa Family Y massage services are open to members and non-members as well. The Odessa Family Y is licensed by the Texas Department of State Health Services. Very affordable 25- and 50-minute massages are available. Spa treatments such as facials, body salt scrubs, and body mud masks are also available. For more information or to make an appointment, call 432–425–4001.
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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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Medical emergency or minor problem? Not sure?
DIAL 68-NURSE by Ben McCampbell
I
t’s 7 pm Saturday evening, you’re excited about the tacos you’re making, and you’ve been slicing jalapeños. Your eyes begin to itch, and you reach up to rub them before you remember the hot pepper juice on your hands. Suddenly, your eyes burn so much you can’t keep them open. No doctor’s office or clinic is open. Who do you call? Do you rush off to the emergency room at the hospital? Is It’s essentially a telephone the jalapeño juice just triage, where patients, an irritant, or is your based on the description of eyesight at risk? What symptoms they provide in the do you do?
phone conversation with the nurse, are directed to where they can receive the most appropriate care (if any).
Here in the Permian Basin the community is fortunate to have somewhere to turn in a situation such as this. It’s called 68–NURSE, and it’s a free service offered jointly by Midland Memorial Hospital and Medical Center Hospital in Odessa. Located at MMH, the 68–NURSE (686–8773) call center is staffed by nurses 24 hours a day, and callers can speak with health care professionals about any medical concern. There are as many as six providers at any one time available to answer calls. The program, which began in July of 2009 at MMH for the local Midland area, has been so successful that it was expanded at the beginning of this year to
include Ector County, with the addition of a tollfree number—855–68–NURSE. More than 25,000 calls were answered in 2010, the program’s first full year. And word gets out—many calls have been received from outside the two-county area—from Alpine, Andrews, Pecos, Kermit, Lubbock, Dallas. Some calls have come from way outside the region; people have called from New Mexico, Michigan, Washington, even Tennessee and New Jersey. One woman who was visiting the Permian Basin called the center for help and was so pleased with the assistance she received that she continues to call occasionally (toll-free) from her home in California. Cori Armstead, BSN, RN, CEN, is in charge of the 68– NURSE program and was instrumental in setting it up. She is also the Director of Emergency Services and of Trauma Services at MMH. Ms. Armstead says that the 68–NURSE program is patterned after a similar one at Seton Medical Center in Austin. It’s essentially a telephone triage, where patients, based on the description of symptoms they provide in the phone conversation with the nurse, are directed to where they can receive the most appropriate care (if any), or as Ms. Armstead puts it, “The 68–NURSE program helps people get the right care at the right place.” She knows what she is talking about—Cori is not only a Certified Continued on page 14 an apple a day july 2012
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by Joy Harriman
S
ummertime! For many of us that means vacations, outdoors, and barbecue season! And why not? It’s too hot to cook in the kitchen, it stays light later, and the evenings are more relaxed. Here are some tips to help you enjoy the BBQ season while still keeping your dinners as lean and healthy as possible. START WITH VEGETABLES, ESPECIALLY WHAT’S IN SEASON! • For maximum vitamin benefits, try to prepare a dish that has every color of the rainbow in it. Cut vegetables into strips and chunks, marinate with spices such as garlic, onion, chives, and pepper. Try to stay away from salt as much as possible. • Spray grill or foil with a little Pam or lightly coat them with oil. If you choose to put the vegetables in foil don’t close it, as this will cause them to steam instead of grill. Grill veggies for a few minutes. When you take them off, add extra seasoning and a touch of 100% extra virgin olive oil that has been cold pressed and has an expiration date (a sign of quality). This is the healthiest kind of oil and using it fulfills your daily fat intake. Remember that once oil is heated, it turns into bad fat.
8 july 2012 an apple a day
• Great options: Red, white, or sweet onion, sliced into ½-inch thick rounds; corn on the cob with the husks and silks removed; whole mushrooms (grill portabellas like a burger or cut them into thick slices, grill small mushrooms strung on a skewer or kabob); eggplant, cut lengthwise into ¼-inch slices; zucchini, cut lengthwise into ¼-inch slices; asparagus spears, trimming off the white end and grilling the spears whole. FOR THE MAIN DISH, THINK FISH OR CHICKEN • Tuna is low in fat and packed with protein. You can dip the sides in sesame seeds for extra flavor and just a little pepper and oregano will complement taste. Don’t overcook the fish. Try to keep it rare to make it juicier. • If cooking chicken, take the skin off first. Half the fat and saturated fat in chicken breast and thighs is in the skin. But if you cook the chicken with the skin on, then take if off at the dinner table, you will lose the flavor from your marinade, BBQ sauce, or rubs and seasonings. • Instead of high-fat hamburgers, consider cooking bison burgers, garden burgers, or turkey burgers.
• Instead of hot dogs and beef and pork sausage, consider cooking lean poultry sausage or soy sausages. • Instead of fatty steaks, ribs, or chicken wings, consider cooking skinless chicken breasts, chicken/fish-vegetable kabobs, or fish (wild salmon, halibut, and shrimp). LOSE CALORIE-LADEN SIDE DISHES • Cut out full-fat macaroni salad, potato salad, coleslaw, or chips. • Instead try grilled vegetables, sweet potatoes and white potatoes, and corn on the cob. • If you must have the chips, go for healthier varieties: Baked BBQ Lays, Terra Vegetable Chips, Stacy’s Pita Chips or Flat Earth Fruit and Veggie Crisps. IMPROVE YOUR COOKING METHODS— HEALTHIER GRILLING The grill’s high temperature can trigger substances in the muscle proteins of meat, chicken, and fish to produce cancer-linked chemicals known as HCAs— especially if the meat is charred or well done. To lower the amount of HCAs in your BBQ food, follow these guidelines: • Shorten grilling time by slightly precooking meat in the oven or microwave. • Avoid cooking your meat at a very high temperature over long periods of time. Keep gas jets low or wait until charcoal turns into glowing embers before you start
For maximum vitamin benefits, try to prepare a dish that has every color of the rainbow in it. Cut vegetables into strips and chunks, marinate with spices such as garlic, onion, chives, and pepper.
cooking. Try to cook your meat below 325 °F. Use a meat thermometer to make sure your meat has an internal temperature of 160 °F. • Trim all fat and marinate your meat. • Flip meat often. • Enjoy kabobs—small pieces of chicken, fish, and lean beef cook faster and spend less time on the grill. • Scrape off and discard visible charred pieces. • Another way to reduce exposure to the HCAs is not to cook directly on the coals, but to use a rack or cedar plank. • Especially avoid processed meats with nitrates like hot dogs and bratwurst, which are some of the worst offenders when it comes to HCAs. Look for nitrate-free hot dogs or ones made from grass-fed beef if you do choose to indulge! MARINADES • With marinades it’s best to use a thin coating to avoid charring. • Marinating in red wine or beer for 6 hours prior to grilling has been shown to substantially reduce the amount of HCAs. You can add high antioxidant fruits like blueberries or cherries prior to cooking as well. Using olive oil, lemon, and garlic can also lower HCA levels. • Marinating meat for long lengths of times may lower the percentage in antioxidants in the sauces. Play it on the safe side by aiming to marinate meat for no more than a few hours—they don’t soak in so there’s not a lot of flavor advantage to an overnight marinade. And brushing a little extra sauce on the meat shortly before serving could give you an extra boost of antioxidants. • Instead of using marinades that are loaded with corn syrup, sugar, and preservatives, focus on seasoning your food with simple, good-quality ingredients that are all healthpromoting in their own right—olive oils, sea salts, fresh herbs, and spices. Most conventional ketchups and BBQ sauces are full of corn syrup and preservatives. Continued on page 16
an apple a day july 2012
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Alzheimer’s Training Program Comes to the Permian Basin Press Release by Home Instead Senior Care
T
he local Home Instead Senior Care office is offering a unique approach to help area families in Midland and Odessa manage the challenges of Alzheimer’s and other dementias, diseases that eventually rob seniors of their memories and independence. Free training for families caring for these older adults is now available through online e-learning modules, available at HelpForAlzheimersFamilies.com. The Alzheimer’s or Other Dementias CARE: (Changing Aging through Research and Education) Training Program offers a personal approach to help families care for seniors with Alzheimer’s disease at home, where 60 to 70 percent live, according to the Alzheimer’s Association. “Until there is a cure, we offer an interim solution,” said Tracy Baugh, owner of the Home Instead Senior Care office serving Midland, Odessa, and surrounding communities.
Engagement. Also available is a free guide for those who are caring for a loved one with Alzheimer’s Disease or other dementias. Called Helping Families Cope, the guide includes advice to help families keep their loved ones engaged and manage behaviors. “CARE is a wonderful hands-on approach that helps caregivers deal with the behavioral changes that too often accompany these disorders—one of the biggest stressors for caregivers,” said Dr. Jane F. Potter, chief of the Division of Geriatrics and Gerontology at the University of Nebraska Medical Center. “There was previously no good program available using adult education techniques to provide hands-on practice in learning how best to help people who have dementia. This is huge,” she added. Continued on page 16
The foundation of the Alzheimer’s CARE Training Program is an approach called “Capturing Life’s Journey” that involves gathering stories and experiences about the senior to help caregivers provide comfort while honoring the individual’s past. Because people with Alzheimer’s disease have difficulty with short-term memory, the Capturing Life’s Journey approach taps into longterm memory. The Home Instead Senior Care network assembled the top experts in Alzheimer’s Disease to develop the CARE approach. “The educational information we’re offering to families contains much of the same content that we present to our professional CAREGivers during their training,” she noted. The program for family caregivers consists of four classes: Alzheimer’s Disease or Other Dementias Overview; Capturing Life’s Journey; Techniques to Manage Behaviors; and Activities to Encourage
CARE is a wonderful hands-on approach that helps caregivers deal with the behavioral changes that too often accompany these disorders—one of the biggest stressors for caregivers. an apple a day july 2012 11
WEST TEXAS FOOD BANK:
Beyond Pantry Doors
I
by Imelda Allen
f you feel the need to be reminded of how kind and generous the hearts of people can be, a visit to the West Texas Food Bank (WTFB) will leave you fulfilled and inspired by the power of community. WTFB is an organization fueled by the passion of the administrators, volunteers, and individual donors. You can sense the passion in every aspect of the center, from the rumble of several 18-wheeler haul trucks, to the pallets of neatly stacked dry goods in a climate-controlled environment, and the steadily moving assembly line—it is positively inspiring. The West Texas Food Bank has come a long way since it was founded by local residents in 1985 on a mere $50,000 budget with a hopeful vision. Today, that vision lives through the non-profit organization which has transformed into a distribution center for hundreds of food pantries and charities serving many counties in West Texas, all working together to meet the ultimate goal of alleviating hunger in the community. There are new and exciting changes underway with the imminent growth of the organization, including a new deputy director, new logistics and partnerships, and an ambitious future goal. NEW DEPUTY DIRECTOR On June 1, 2012, the West Texas Food Bank announced that Libby Campbell, an Odessa native and previous consultant for the nonprofit, had been named as Deputy Director, a new position created to meet the continued growth of the bank and help support future expansion. In her new position, Campbell will handle many of Even with a strong local economy, hunger the organization’s programs, including fund raising events, board still exists, especially for many children. A development, and community awareness. Campbell’s passion for booming economy means a higher cost of charity began several years ago as a Junior League coordinator, where she chaired Food 2 Kids, a feeding program sponsored living, including rent, gas, and food prices. by the League and the education foundation. Her outgoing personality, caring nature, and leadership skills contributed to the growth of Food 2 Kids which grew enrollment by 400 percent with over 800 volunteers. Her philanthropic nature extended to other fund raising efforts for the food bank which led to her role as a consultant. “Libby is a dynamic leader who has the vision, the values, and the passion to help lead the West Texas Food Bank into the future,” according to Augie Fernandes, Executive Director of the West Texas Food Bank. “She knows the people in our community, she understands their needs, and she brings to our operation a whole host of knowledge and experience creating grassroots campaigns that is priceless.” Campbell is poised to take over the reins of the organization in September when Fernandes leaves to go back to his home just outside Detroit. Fernandes was asked to take over as Executive Director two years ago by the WTFB Board of Directors and Feeding America, the national organization of the food bank network, after the existing director left the organization. Since then, he has been searching for the right person to take over the position permanently. After working together on several projects over the past two years, Fernandes offered Campbell the opportunity to be his successor late last year. “I am blessed,” says Campbell, “I feel so fortunate to have such a dedicated staff of individuals who would probably do this for free because they care so much about what they do. Most of them were here before me and some of them began as volunteers.” She is also grateful for the partnerships the organization 12 july 2012 an apple a day
has cultivated with local businesses and individuals who want to make a difference. She looks forward to growing the reach of the food bank by garnering more partnerships with national corporations to aid in the ultimate goal of feeding every West Texan in need. LOCAL ECONOMY Even with a strong local economy, hunger still exists, especially for many children. A booming economy means a higher cost of living, including rent, gas, and food prices. These extreme circumstances are especially present during a boom, and can include sporadic layoffs and higher competition for jobs. Many residents cannot sustain a normal way of living in this bubble, especially those on a fixed income, and unfortunately, food is the basic necessity they oftentimes do without.
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“To some people, food is the only controllable need,” explains Campbell. “Everybody needs a place to live and gas to get to work, but a lack of food is often kept a secret because it’s not imminently apparent.” She goes on to say that only about 20 percent of recipients are homeless. Most are people with jobs trying to raise families, which is why many of those who benefit are children. An upside to the healthy economy is the growing number of donations provided to the food bank by generous community members and local businesses. West Texas is considered a food desert because there are no large food wholesalers or distribution centers to benefit from, so the center relies heavily on food donations from local retailers or grants and monetary donations to purchase items under wholesale from the USDA or national retailers. Campbell is determined to keep the organization running as economically as possible by pursuing the most efficient methods available.
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DISTRIBUTION CHANGES & NEW PARTNERSHIPS The West Texas Food Bank recently announced that it has separated the El Paso area, which removes three of the twenty-two counties from their logistics. El Paso now has its own food bank to serve the growing needs of their service area. By restructuring their distribution map, the West Texas Food Bank will be better able to serve Permian Basin and Big Bend residents by increasing the amount of items provided to the local food pantries. The physical separation of the food banks has already been put in place but the formal documentation will not be finalized until the end of this year. Much of the strength of the food bank comes from the many alliances they form with local entities. As partners, they work together to bring awareness and raise funds for the center. Many businesses choose to work with the food bank because it is the main source of Continued on page 17 an apple a day july 2012 13
Examples of actual cases are strokes, heart attacks, and a triple abdominal aortic aneurism.
The patient, at no charge, benefits from sound advice from a medical professional based on the patient’s description of symptoms and is directed to the best source for treatment. Continued from page 7 Emergency Nurse, she is also a faculty instructor in Trauma Nursing and Emergency Nursing Pediatrics.
I asked Ms. Armstead about the potential inherent uncertainty of determining a patient’s condition over the phone without a hands-on examination. She told me that the program is set up with very strict but comprehensive protocols which address every imaginable symptom and condition. The nurses who answer the calls are highly experienced and have the protocols at their fingertips during the conversations. The nurse knows what questions to ask and what to recommend based on the answers. Also, the 68–NURSE system is set up to enable 3-way conversations, so that the Poison Center, for example, can be brought into the conversation while the nurse is talking to the patient who called, who may be involved with the potentially serious ingestion of a foreign substance. The system averages over 3,000 calls a month, and about 60 to 65 percent of callers who believed they need to go to the ER are “triaged” to a lower level of care. The average call lasts about six minutes, and there is an average of almost 120 calls a day.
Ms. Armstead told me that the calls run the complete range of medical conditions—most real, some imagined, some mild, others life-threatening. Some people call, thinking they are in danger of imminent death by a heart attack, for instance, and are calmed down by the nurse when the symptoms point to nothing more than simple heartburn. In cases such as these, the patient is saved the time and considerable expense of a trip to the emergency room, and the burden on the ER is reduced, enabling the emergency staff to be available to concentrate on life-and-death and trauma cases which require the specialized care that the ER can provide. It also allows the emergency room staff to get to those serious cases faster without having to spend precious time treating symptoms and conditions which don’t require emergency care.
The 68–NURSE program is a win-win for the entire Permian Basin area. The patient, at no charge, benefits from sound advice from a medical professional based on the patient’s description of symptoms and is directed to the best source for treatment—whether emergency room, family healthcare provider or community clinic, or simple treatment at home. This results in the most costeffective course of action for the patient and their insurance or other payer. The hospitals benefit by having more efficient emergency departments by keeping non-emergency cases out of the ER. This makes for shorter wait times for emergency cases, which can increase the likelihood of better outcomes for these cases. And both hospitals are better able to serve the community by providing this service.
On the other hand, there have been calls to 68– NURSE in which callers’ lives have been saved when they didn’t think their symptoms were very serious and had almost casually called just to ask about the best home treatment. Quick thinking and response by the nurse directed the patient to the ER, where emergency measures saved their life.
By the way, in case you’re wondering, Cori told me that even though the jalapeño juice in your eyes is burning so bad you wonder if you’re ever going to open your eyes again, it’s an irritant that can be washed away by flushing your eyes with water, more water, and then even more water—but wash it off your hands first.
14 july 2012 an apple a day
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Continued from page 9 Look for other options including natural sweeteners such as agave nectar and mustard seasoned with ingredients like apple cider vinegar and turmeric. • Marinating vegetables will help them caramelize better when they’re grilled and it’s the caramelization that brings the best flavors. Submerge the vegetables in marinade for about an hour before putting them on the grill. If you don’t have that kind of prep time, just coat the veggies lightly with a little olive or canola oil. Instead of using marinades that are loaded with corn syrup, sugar, and preservatives, focus on seasoning your food • Marinate skinless chicken breasts and with simple, good-quality ingredients that are all healththighs for about 2 hours in the refrigerator. promoting in their own right. Let the marinade drain off, then cook chicken over direct high heat or direct medium heat until it’s done throughout. Always check the thickest part of the chicken breast or thigh for doneness. You can easily cook chicken over indirect heat as well; it just takes longer to cook. Food is one main aspect of nutrition, but being with friends and family and having a great time at a BBQ also adds to overall great health. So enjoy the summer but keep your bikini shape!
Continued from page 11
ABOUT HOME INSTEAD SENIOR CARE
“The preferred environment for those with dementia is generally at home,” said Potter, who served on the expert panel to help develop content for the Alzheimer’s CARE Training Program.
The Home Instead Senior Care network is the world’s largest provider of non-medical in-home care services for seniors, with more than 950 independently owned and operated franchises. Local Home Instead Senior Care offices employ more than 65,000 CAREGivers worldwide who provide basic support services—assistance with activities of daily living (ADLs), personal care, medication reminders, meal preparation, light housekeeping, errands, incidental transportation, and shopping—which enable seniors to live safely and comfortably in their own homes for as long as possible. In addition, CAREGivers are trained in the network’s groundbreaking Alzheimer’s Disease or Other Dementias CARE: (Changing Aging Through Research and Education) Program to work with seniors who suffer from these conditions. This world class curriculum also is available free to family caregivers online or through local Home Instead Senior Care offices. At Home Instead Senior Care, it’s relationship before task, while continuing to provide superior quality service that enhances the lives of seniors everywhere.
And yet, families caring for seniors with Alzheimer’s at home are dealing with challenging behaviors such as anger, aggression, wandering, and refusing to eat, according to research conducted for the Home Instead Senior Care network. “That makes the Alzheimer’s Disease or Other Dementias CARE Training Program a solution for the many families in our area who are being impacted each day by devastating side effects of this disease,” Baugh said. For more information about free family caregiver training or to obtain a free copy of the Helping Families Cope booklet, contact the local Home Instead Senior Care office at 432–689–4663 or visit HelpforAlzheimersFamilies.com. 16 july 2012 an apple a day
Continued from page 13 distribution for many of the local food pantries and charity organizations, so by partnering with the food bank, they are actually reaching a larger range of recipients. LOOKING TO THE FUTURE According to Campbell, one of the dream goals of the food bank is to put in place a distribution center between Midland and Odessa to better fit the growing needs of the area. The remarkable success of the organization has caused it to outgrow its original location at 1008 East 2nd St. in Odessa. The location lacks the elements required to optimally run an organization that distributes up to 9 million meals a year to over 180,000 families. It is a plan Campbell plans to put in place once the dust settles from the current changes at the food bank. The West Texas Food Bank is open 8 am–6 pm Monday—Friday, and open late on Tuesday, and 8 am–1 pm on Saturday. If you or your organization would like to volunteer, please contact Zoe Tolbert, WTFB volunteer coordinator, at 432–580–6333. COMING SOON
BEST OF THE WEST FEST Benefiting WTFB and Feed 2 Kids Program September 6, 2012 at the CAF Featuring cooking shows, celebrity chefs Tom Perini and Stephan Pyles, live and silent auctions, and live music Special thanks to our group volunteers: People 2 People Cisco Ford MCH Casa De Amigos Trinity School Target Teen Challenge Western National Bank West Lion’s Club SC Fuels Odessa High School Permian High School Odessa College
Photos: 1. Candy Martinez benefits from the WTFB. 2. Volunteers help out at the warehouse. 3. Food collected and stored at the warehouse. 4. James Tvrdik takes home a box of food and necessities.
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an apple a day july 2012 17
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Cooking With Kim
Upcoming Cooking Classes
June 28 – “Kim’s Favorite!” We will prepare my favorite meal. It’s very quick and easy! (Recipes include scallops) July 12 – “Desserts That Don’t Weigh You Down:” Part 3 Healthy desserts recipes that are summer time favorites (cobbler and ice cream). All the flavor without the guilt! August 9 – “Lunch Box:” Part 1 Easy and quick lunch options and recipes will be taught. These are great to take to work or pack in school lunches for the kiddos. Coming later in August – Party Time! I will be hosting a party for all to taste new recipes for the fall/winter cooking classes. There will be door prizes to give away as well! (Invitations will be coming soon!) 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!
get fit with kim FOR EVERY BODY: PART 1
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he human body comes in many shapes, sizes, and abilities. While some have short, strong muscles that help them jump high and sprint fast; others have long, lean muscles that help them endure long distances. We are not all created equal in that respect. But what people do have in common are 5 key elements that help every body function at its optimal best. STRENGTH TRAINING Strength training is often thought of as strictly weight lifting (and for building big strong muscles needed for body building). This is a common misconception, especially among women. Strength training does need to involve weight bearing activities to improve muscle tone and size, bone density, joint stabilization, and overall strength. But it does not necessarily have to involve heavy weight lifting. Although weights should be incorporated into your training program, you can also use your own body weight to produce amazing results. Just adding pushups, pull-ups, squats, and lunges to your routine will dramatically improve your overall strength and appearance. CARDIO TRAINING Cardio training (or commonly known as just “cardio”) involves working both the cardiovascular (heart) system and respiratory (lung) system. Cardio is usually something that people either love or hate. With that being said, cardio is also something that is typically either overdone or overlooked. Runners will do nothing except run, while body builders usually neglect cardio altogether thinking it will “eat their muscle tissue” (which is not true by the way). The fact remains that your heart is also a muscle that needs to be trained to handle the loads of strength training, core training, and everyday life and life stresses. Cardio training does this for you. Don’t worry; you don’t have to train for a marathon to reap the benefits. Just incorporating cardio exercise like biking, running, walking, rowing, the machines at the gym, or even jumping jacks into
your strength training or core work will gain you significant cardiovascular endurance. I love doing cardio over all the other disciplines, so I try to mix it up by combining core, strength, and cardio work into one workout. Also, not resting between sets in strength training will also make that workout more cardiovascular. If you are crunched for time, a combination workout is the way to go! CORE TRAINING While you can’t bench press your way across a finish line, a strong back, chest, and shoulders will help you maintain proper form while running, biking, skipping, (or for some of us crawling) across it. And without a strong cardio-respiratory system, you won’t be able to complete a strenuous strength training session. But, a strong core will help support your posture and spine in every activity you choose to participate in, including carrying grandkids and putting boxes on the top shelf. Without a strong core, your strength and cardio training efforts will plateau quickly or you will end up with an injury. Your core is comprised of more than just abdominal training (i.e. crunches). To develop a strong core you need to incorporate balance and stability into your abdominal work. Other muscles groups included in your “core” that tend to be overlooked are low back extensors, glutes, and mid traps (among others). A nationally accredited Certified Personal Trainer can evaluate you and help you develop a core program that will benefit you specifically. In next month’s magazine, I will give you the last two elements to a well-rounded exercise program. They may be the two most important of them all. In the mean time, work on your strength, cardio, and core training workouts! Special thanks to this month’s contributor: Kim Clinkenbeard, CPT, FNS getfitwithkim@cableone.net
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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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wish I knew then what I know now. Oh, how I have said that phrase to myself many times. Something may seem to be the right decision at the time, only to turn out to be not only wrong, but a huge mistake. I was expecting to be so much wiser by now. I still make plenty of mistakes and I still take them really hard. I don’t worry so much about what others think, because I have learned people judge others by their actions and they judge themselves by what they intended, and I know what I intended. For instance, I re-homed two precious puppies to a loving family. I was expecting they would be trained and loved and grow old as part of a family. Like my dogs have. Unfortunately, two days later they show up at Midland Animal Shelter. I couldn’t believe that I had made the mistake of assuming these two would be accepted as new family members and taken care of for the rest of their lives. To make matters worse, I couldn’t believe that people I care about would do such a thing. I learned a tough lesson through that experience and I take full responsibility. The outcome could have been much worse but thankfully, as of today one of the puppies has been adopted and the other was picked up by a dachshund rescue.
It’s important that we learn to forgive ourselves and move on. So many times we are taught about forgiving others, yet forgiving yourself can be so much more difficult.
20 march 2012 an apple a day
I have re-homed dozens of animals, because I sure can’t keep them all. Nothing like this has happened in the past that I know of, but after this incident I really began to second-guess other decisions that I had made. We all make mistakes and we all regret things we have done and decisions we have made. It’s important that we learn to forgive ourselves and move on. So many times we are taught about forgiving others, yet forgiving yourself can be so much more difficult. Shortly after this incident, I saw a video that someone sent me. It was a family that had lost their dog. Two years later, the dog turned up in a shelter. The shelter checked for a microchip and the dog was returned home. The video of the reunion will make you cry. The owners, their small children and the dog were so excited. It was a beautiful thing to see. It reminded me of another mistake that I had made when I didn’t get a microchip for Mindy. If I had, she may be home by now, if not maybe someday. It was at that moment I realized that if I decided not to rescue because I had made a mistake then I have given that mistake power to run the rest of my life. I refuse to give my life to a mistake. I will continue to rescue pets, hopefully to return to their loving home that lost them. If not, I will continue to search for new homes for them. That’s just what I do. That is one thing I knew then and I know now. Special thanks to this month’s contributor: Keliree Mitchell Founder, Pet Spotters www.facebook.com/petspotters
do one thing. do it well.
2012 Sierra Crew Cab
5251 E. 42nd St. Odessa, TX 79762 (432) 550–9950 • www.freedombg.com Visit us on Facebook
retail therapy REDUCE YOUR WORK STRESS
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he simplest definition of stress is force that produces physical or emotional tension or strain on the body. If you work at a computer or a desk you’re at risk for back pain, carpal-tunnel problems, eyestrain, and obesity. These are all common symptoms of workplace-related stress injuries. That’s great news, huh? But just because you’re at risk for these stress and anxiety-related effects, doesn’t mean these things will necessarily happen to you (sigh of relief…). You can take control of your workspace and your work day to reduce these physical symptoms, so that you don’t have to do your job at risk to your body. IS YOUR DESK AND WORK TECHNOLOGY SET UP CORRECTLY? Some companies have employees who specialize in setting up office equipment to be ergonomically correct, relieving and dealing with weird, repetitive movements that put unnatural work-related strain on your body. The tilt of a computer screen, glare from a window, the position of your mouse can all contribute to potential causes for physical problems. Managing the seemingly small details of your workspace can add up to a big relief of tension and improve your overall health. HOW TO RELIEVE WORK-RELATED BODY TENSION A physical therapist I know recommends to her clients that they take a five- or ten-minute break every hour that they’re at work on the computer. Getting up, walking around, wiggling your fingers, and getting the blood moving to your seat and feet will help relieve common on-the-job aches and pains.
Managing the seemingly small details of your workspace can add up to a big relief of tension and improve your overall health.
PREVENT BACK STRESS BY USING A PROPER ERGONOMIC CHAIR Working at a desk subjects your body to additional stress, so pay special attention to the kind of chair you’re working from. It should support your back, leaving your arms free to work with papers or the computer. Whether you are a teen or college student writing a term paper or an employee who spends a lot of time at the computer, a comfortable chair will have a huge reduction of body tension (daily exercise like walking or biking is natural way to deal as well!). If you’ve tweaked your chair, rearranged your desk, and built hourly exercise into your day but are still uncomfortable, it’s time to think about buying a new chair. Go to an office-supply store and sit in every chair. Find a good salesperson who knows what he or she is doing, and have a chair fitted to your body. Define your aches and pains to the salesperson, and get that person’s ideas about what might work for you. You may discover that the usual office-type desk chair doesn’t work for you: you may need a piece built for home use instead. You may even need to have your workspace redesigned to fit a different style of chair. BE A CLUTTER REDUCER: CLEAR YOUR DESK Keeping your desk clear of unnecessary items is also a great stress management technique. It’s surprising to see the number of people who try to manipulate a mouse, keyboard, papers, monitor and paper clips on a desk that also contains a coffee mug, pictures of the family, a list of jokes from the office intranet, and a flower in a vase. Morale-building items are nice to have around, but try attaching them to a nearby wall or placing them on a shelf above your desk, leaving yourself room to move. Training yourself to keep the desk clutter away will be a good emotional reducer of stress. This month's article courtesy of www.freebeautytips.org
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5-Minute Tropical Sunset Ice Cream by Kim Clinkenbeard, CPT, FNS 1/2 cup water 1 cup Silk Pure Coconut Milk—original flavor 1/2 cup Thai Kitchen Organic Lite Coconut Milk 1 frozen banana* 16 oz. frozen mango, papaya, strawberry blend 16 oz. frozen pineapple chunks Put all ingredients into a blender in the order listed, and blend until smooth. Serve immediately. Serves 6. Per (scant) 8 oz. serving: 124 calories, 1.75 g protein, 2 g fat, 25 g carbohydrates *To freeze bananas: Separately wrap peeled bananas in freezer paper and place in a Ziploc freezer bag. Store in the freezer for up to 3 months.
distribution points MIDLAND Flat Belly Organics 3326 N. Midkiff Rd. Graham Pharmacy 1601 W. Wall St. Fit Family Fitness 3404 N. Midland Dr. HEB Pharmacy 3325 W. Wadley Ave. Albertsons Pharmacy 1002 Andrews Hwy. 4706 N. Midkiff Rd. 3317 N. Midland Dr. Walgreens Drug Store 330 N. Midland Dr. 215 Andrews Hwy. 4313 Andrews Hwy.
24 july 2012 an apple a day
Peyton’s Bikes 4712 N. Midkiff ODESSA University Pharmacy and Medical Supplies 4850 E. University Blvd. Harmony Health Food Shoppe 3110 E. University Blvd. Suite A HEB Pharmacy 3801 E. 42nd St. Albertsons Pharmacy 1350 E. 8th St. 4950 E. 42nd St. 2751 N. County Road W.
Walgreens Drug Store 801 Maple Ave. 2161 E. 42nd St. 1305 W. University Blvd. The Odessa Family Y 3001 E. University Furr’s Music City Mall Smith’s Shoes 5101 Twin Towers Super Shapes 5000 E. University Blvd. Hunt Advertising 3527 Billy Hext Rd.
3527 Billy Hext Road • Odessa, TX 79765 432 550 5998 • 866 550 7329 fax 432 550 7346 www.hapublishing.com