An Apple a Day September 2012 by Ha! Publishing

september 2012

Wellness For Life

pg. 12

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

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4 Understanding Organic

20 Woof Woof! The Dog Blog by Mindy

6 What’s Your Number? 9 Put Your Best Shoe Forward 12 Great American Steakout 2012

23 Health & Beauty: Getting Your Beauty Sleep 24 Recipe: 3 Bean Vegetarian Chili

19 Get Fit With Kim: Toe the Line

ON THE COVER Mark your calendars for the 19th Great American Steakout benefitting the Permian Basin Rehabilitation Center. This annual event is one of the largest fund raisers that supports the Assistance Program at the Rehab Center. All proceeds raised at this fun event are used at the PBRC for equipment, clinics, and direct therapy services for the people of West Texas and beyond.

READ MORE ON PAGE 12

an apple a day september 2012

all me organically challenged. I don’t know what their labels mean or why I should be concerned. Organic food costs too much and is harder to find, but everyone says it’s what I should eat. It’s just not simple anymore to eat healthy. Trying to understand what’s meant by “organic” or “natural” is difficult. Here’s what I’ve turned up. One of the goals of organic food is to minimize our body’s exposure to toxins. Since many of the toxins in our bodies arrive in the foods we eat, part of the intent of organic food is to significantly reduce our toxic intake by making better choices at the grocery store. Today there are hundreds of new synthetic chemicals being introduced into foods, body care products, and home supplies. Chemicals used on conventional produce— including herbicides, pesticides, biopesticides, and fungicides—still remain on the produce from the farm to market to kitchen. Some chemicals have the potential to pose health risks. THE DIRTY DOZEN The USDA and FDA have identified the twelve top produce items that have the highest amounts of pesticides. If you can’t afford to purchase these organic fruits and vegetables, just be sure to wash them well to reduce the pesticide levels. If you’re going to buy organic, especially if you’re pregnant or feeding young kids, buy these: • Apples • Celery • Strawberries • Peaches • Spinach • Nectarines (imported) • Grapes (imported) • Sweet bell peppers • Potatoes • Blueberries (domestic) • Lettuce • Kale/collard greens

4 september 2012 an apple a day

by Joy Harriman

THE CLEAN FIFTEEN The following are identified as exposing you to the lowest amounts of pesticides: • Onions • Sweet Corn • Pineapples • Avocado • Asparagus • Sweet peas • Mangos • Eggplant • Cantaloupe (domestic) • Kiwi • Cabbage • Watermelon • Sweet potatoes • Grapefruit • Mushrooms

As often as you can—or as your budget allows—try to buy organic produce to limit chemical exposure. The rule of thumb is when organic isn’t an option, choose produce with a thick peel that’s removed before eating. Choosing local, in-season produce may also help reduce exposure to waxes and fungicides used to keep well-travelled produce preserved for long distance transportation. Because the same chemicals used on produce are also used on products to feed livestock (corn, for example) the meat, eggs, and milk may also carry those chemicals. By regulation a percentage of these compounds are allowed in finished meat products. Beef raised in conventional conditions is dosed with antibiotics and growthContinued on page 15

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by Ben McCampbell

hen I was younger, many of the conversations with friends centered around numbers—sports scores, grades, batting averages, curfew time, how many pushups we could do. Now when we get together we talk about other numbers—our PSA scores, blood pressure, and cholesterol levels! As people age, these numbers become more important all the time, so let’s spend some time on one of them which is important to everyone—cholesterol.

First, in some ways cholesterol has a bad reputation which isn’t entirely deserved. Cholesterol is a waxy substance, a chemical compound that is naturally produced by the body and is crucial for normal body functioning. It’s a combination of lipid (fat) and steroid, and it exists in the outer layer of every cell in the body. Rather than being simply a problem that needs to be dealt with, cholesterol has many essential functions. It builds and maintains cell membranes (the About 80% of the body’s outer layer), it insulates cholesterol is produced by nerve fibers, and it aids the liver, and the rest comes in the production of from outside—in what we bile. Cholesterol also is eat. A lot of the talk you important for the metabolism of fat soluble hear about cholesterol is vitamins (including vitaabout this 20% that comes mins A, D, E, and K), it from our food. is essential in determining which molecules can pass into the cell (cell membrane permeability), and it is key in the production of hormones released by the adrenal glands (including cortisol, corticosterone, aldosterone, and others). Cholesterol is involved in the production of sex hormones (androgens and estrogens). It even converts sunshine into vitamin D. And you thought cholesterol was just a nuisance! About 80% of the body’s cholesterol is produced by the liver, and the rest comes from outside— in what we eat. A lot of the talk you hear about cholesterol is about this 20% that comes from our 6 september 2012 an apple a day

food. Cholesterol is only found in animal products like meat, poultry (including eggs), fish, and dairy products. Plant-based foods—fruits and veggies— don’t have it. Organ meats, such as liver, are very high in cholesterol content. When the body digests food, dietary cholesterol is absorbed from the intestine and stored in the liver, which regulates cholesterol levels in the blood stream and secretes cholesterol when needed by the body. This is where the fun starts. Since 80% of cholesterol is made by the body, your family history is a huge factor in whether you have healthy cholesterol levels or not. It’s the luck of the draw in the gene pool, and if you drew the black bean, high cholesterol can be a very real health risk. It can increase the risk of heart disease. With high cholesterol, blood vessels can become clogged with fatty deposits (called cholesterol plaque), slowing down and reducing blood flow. This means that your heart may not get as much oxygen-rich blood as it needs, which increases the risk of heart attack. And decreased blood flow to the brain can cause a stroke. Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, which amounts to about 2,200 deaths per day. With this in mind, it seems pretty obvious that we need to bite the bullet, get that blood drawn, and seriously pay attention to our cholesterol levels. Cholesterol is divided into three categories of lipoproteins. LDL, or low-density lipoprotein, is known as the bad cholesterol. LDL carries cholesterol from the liver to the cells. If it carries too much cholesterol, more than the cells can use, the excess LDL can build up in the arteries to a harmful level, which can increase the risk of peripheral artery disease, heart attack, and stroke. Try to keep your LDL number as low as possible. The good cholesterol is HDL, the high-density type. It prevents atherosclerosis (arterial disease) by taking the cholesterol away from the artery walls and cells and back to the liver, where it is

broken down and disposed of through normal liver function. Since this is the good cholesterol, you want this number to be high. The third type of lipoprotein is triglyceride. Triglycerides, in association with cholesterol, form what are called plasma lipids, or blood fat. The simpler way to say it is that triglycerides are fat in the blood, and they perform that essential role of providing energy to the body. Calories we consume but don’t use immediately are converted into triglycerides. If you have these extra triglycerides (and who doesn’t?), they are stored in fat cells in case they are needed later. I suspect most of us have plenty of spare triglycerides stored in various places around our bodies; we won’t soon run out! We consume some triglycerides in food directly, but our bodies also make them from other energy sources such as carbohydrates. Generally, we have to work to keep our triglyceride number down. Some foods contribute to unhealthy cholesterol levels; others help keep the numbers within the healthy ranges. And there are some surprises. Eggs, for instance, were maligned for many years for their high cholesterol content. But further study showed that the greater threat to health is saturated fat. So it’s a good idea to reduce your intake of foods that are rich in it. Also minimize your consumption of trans fats. Some surprising foods contribute to unhealthy levels—ground turkey, mashed potatoes (actually what you put on them is more the problem), pizza, whole-fat dairy products, certain tropical plant foods like coconuts/oil, palm and palm kernel oil, cocoa butter, pastries and pie (big surprise), movie theater popcorn, and any added sugars. There are also some foods which actually lower cholesterol—fatty fish, walnuts, oatmeal, and oat bran, among a few others. And it’s pretty easy to adopt a heart-healthy diet that doesn’t put your numbers in the danger zone. Eat more vegetables, fruits, whole grains, and legumes (beans, peas, peanuts). High-fiber foods help lower LDL. Choose fats wisely, minimizing saturated and trans fats, instead emphasizing lean protein foods, such as skinless chicken and fish. Other ways to address and treat problematic cholesterol levels include reducing salt intake,

And it’s pretty easy to adopt a heart-healthy diet that doesn’t put your numbers in the danger zone. Eat more vegetables, fruits, whole grains, and legumes. keeping a healthy weight, and not smoking. And of course, exercise. The human body was meant to move. Exercise strengthens the heart muscle, improves blood flow, helps raise the “good” HDL cholesterol, lowers the “bad” LDL cholesterol and triglycerides, and helps keep one’s weight in the recommended range. If you’ve inherited a tendency toward unhealthy cholesterol levels, and healthy diet, exercise, weight control, and not smoking aren’t enough to control the problem, there are medications which can help. The most common are called statins, which block the production of cholesterol in the liver, lowering LDL and triglycerides. High doses of niacin are also frequently prescribed. And there are many other ways to treat cholesterol problems, including bile acids, fibrates, stanol esters, soluble fiber, soy, and red yeast rice. Cholesterol is an essential component of a healthy functioning human body. But too much of a good thing is sometimes not a good thing. Monitor and keep track of your cholesterol and triglyceride numbers, and keep them at healthy levels by exercising, eating a heart-friendly diet, keeping your weight in check, and not smoking. If those things aren’t quite enough, then your healthcare provider can help. With cholesterol and triglycerides at healthy levels, your heart will be healthier, and you’ll feel better and enjoy life more. an apple a day september 2012

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PUTTING YOUR BEST SHOE FORWARD by Wendy Hilliard

s any craftsman knows, you have to use the right tool for the right job. The same applies to exercise. Building a safe fitness regimen begins at the foundation. Consider this—walking can exert an impact force to the muscular-skeletal system equivalent to three times the body’s weight; running can produce a crushing eight to ten times the force. Activity-specific footwear can be the right tool to help protect moving bodies from repeated impacts and strain. Choosing what shoes to wear when working out can be confusing. For instance, a pair of running shoes that are comfortable while jogging on the treadmill may not be as effective or safe for other fitness activities. Odessa Family Y Wellness Director Anita Schultz has some recommendations when it comes to specific shoes for the gym.

“Running footwear does not offer lateral support. They’re good for cardio, but not good for weight training, especially when standing. For weight training in standing positions, a cross trainer or basketball shoe would be best. Weight training shoes need to provide lateral Choosing what shoes to support and keep you wear when working out can flat footed. Shoes with be confusing. For instance, gel or slightly elevated a pair of running shoes heels shift your weight that are comfortable while forward to the toes. jogging on the treadmill may This puts unsafe presnot be as effective or safe sure on the knees,” for other fitness activities. Schultz said. Surprisingly, Schultz says classic Converse high tops would suffice for lifting. She added that wrestling and boxing shoes would work well too.

Shopping for the perfect Zumba shoe can present unique challenges. This group fitness class incorporates both dance and fitness moves. While stylish high tops are safe for the weight room, they would be inappropriate in the aerobics room. “Basketball shoes are too stiff on the ankle. Running shoes are designed for straight forward movement. The best shoes for Zumba have a smooth bottom for pivoting. Good Zumba shoes give support for lateral movement and have good cushioning. They need to be sturdy and light weight for safe dance transitions and fitness moves,” said Odessa Family Y Zumba instructor Marissa Gomez. Gomez estimates she’s bought about 16 pairs of shoes in the three years she’s been teaching Zumba. Costing about $120 a pair, The Y instructor views her shoes as a necessary investment to protect her body. Gomez replaces her shoes about every three months. She extends her shoes’ support by using cushioning insoles. Gomez also labels and rotates pairs of shoes. She adamantly advises Zumba shoes to be worn only in class. “You shouldn’t wear Zumba shoes outside. They’re not for daily wear. It shortens the life of the shoes. The pavement will wear down what grip they have and make them even slicker. You could slip,” Gomez said. Eventually, a person may discover they need to change to a more supportive shoe. “As we age, or lose weight, we lose fat on our feet. There’s not as

an apple a day september 2012

much cushion on the bottom. With less fat, you feel every impact more,” Gomez said. Gomez also suggests that when buying shoes for Zumba, rehearse familiar moves to see if the shoes perform well and feel comfortable. When looking for shoes for use in other group fitness classes, think about the types of moves used in class. Most cross training shoes will work in classes that use free weights and dynamic movements. Shoes for step class need to have a flexible sole, cushion for impact, and stability for lateral movements. To avoid buyer’s remorse, do some research first and if still in doubt, find a knowledgeable salesperson. Specific activities shouldn’t be the only criteria when purchasing athletic shoes, foot shape also determines the type of shoe needed. Austin Harris has been a manager at Run This Way shoe store in Midland for two and a half years. Harris not only asks what the shoes will be worn

for, he then looks at the current wear and tear on your shoes to discern what foot and gait issues should be addressed. “Typically we look to see how they stand, to see if their foot pronates or supinates. We ask if they have a low arch or a high arch, if their foot is narrow or wide. We also ask if there is pain and where, and if they are prone to shin splits or planter fasciitis. We fit the foot,” said Harris. Harris recommends replacing running shoes after 300 to 500 miles or six to eight months. “Anytime over that, it’s like running in a brick. The shoe’s not absorbing the impact, the body is,” Harris said. After finding the perfect pair of athletic shoes, think about purchasing more than one pair. Shoe manufacturers often change the design or in some instances, may even discontinue certain shoes altogether. Occasionally, severe foot problems caused either from genetics or injury can sideline an active

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individual. Sometimes such circumstances require medical intervention.

been able to resume her daily, vigorous workouts at the Y.

Several years ago, fitness enthusiast Denise Watts had two bunions removed, and two toes shortened. In addition, she has had knee surgery to repair a torn meniscus. An orthotic shoe insert corrects Watts’s quadriceps angle.

“Good shoes are a small investment of money by comparison of injured backs, feet, hips, and knees. Decent shoes don’t have to cost a lot. People just need to be diligent and not wait until shoes are worn out,” Watts said. “Most people can tell when the spring has sprung in their shoes.”

Even with the best shoes, it’s crucial to focus on precise form, and modify moves when needed. “Good shoes can’t make up for a muscle deficiency,” Watts said. Like Gomez, Watts considers her athletic shoes to be indispensable. Thanks to the orthotic, careful form, and stabilizing shoes, the athletic Watts has

When looking for shoes for use in other group fitness classes, think about the types of moves used in class. Most cross training shoes will work in classes that use free weights and dynamic movements. Shoes for step class need to have a flexible sole, cushion for impact, and stability for lateral movements.

by Kathy Y. Hollmann

ead ‘em up and move ‘em out on October 4, 2012, for the 19th Great American Steakout at the CAF (Commemorative Air Force Hanger) benefitting the Permian Basin Rehabilitation Center. This annual event is one of the largest fund raisers that supports the Assistance Program at the Rehab Center. The Assistance Program is a financial assistance program designed to help those who do not have any medical insurance and cannot afford therapy services. All proceeds raised at this fun event are used at the PBRC for equipment, clinics, and direct therapy services for the people of West Texas and beyond. The Rehab Center provides therapy services to patients in a large geographical area. Patients come weekly from Odessa, Midland, Presido, Pecos, McCamey, Big Springs, and southeastern New Mexico.

When you attend The Great American Steakout you will enjoy the wonderful succulent steaks donated by Bobby and Leona Cox from the Bobby Cox Companies. Rodney Hurt, Executive Board member and Grillin’ Chairman for the Steakout, has at least a dozen cook-off teams lined up this year. “The teams have a great time grilling almost a thousand steaks for this event.” He stated that there is a lot of teasing and “joshing” going on between the teams as to who will win 12 september 2012 an apple a day

the coveted trophy as the 2012 Great American Steakout Cooking Champion. Rodney added, “It is exciting to see all the cooking trailers backed up to the CAF hanger on the afternoon of the event.” There is great anticipation as the teams prepare the steaks and all their special appetizers. Rodney encourages all who attend to walk by the cooking teams to cheer and encourage them on; as well as enjoy the delicious appetizers that the teams prepare. Rodney recalled, “The heat of the grills, the burning fires and the aroma of the billowing smoke make for a wonderful event.” Each grilling team is encouraged to marinate and prepare one steak for the judging competition. A team of judges sample a steak from each team and rate the steak by aroma, flavor, appearance, and overall quality. The winner will be announced after the meal is served. Not only is the winning team recognized as the “Steakout Champion of 2012” but it will receive a prestigious trophy and be featured next year on the 2013 Steakout material. As the Grillin’ Teams prepare the scrumptious steaks and appetizers, those in attendance will enjoy live music and entertainment from “The Geezerz.” D.R. Nichols, PBRC Board President commented that The Geezerz is one of the premier classic rock bands. “They are a good time band.” The Geezerz perform classic rock and 60’s DooWop. The Geezerz have a large fan base in this area and the Rehab Center hopes that many of their fans will be in attendance. Guests are encouraged to dance or just sit back and enjoy a great time listening to the wonderful music. One of the highlights of the Great American Steakout is a car raffle. This year we are giving away

a 2013 Silver Ford Mustang Coupe with black racing stripes from Sewell Ford of Odessa. The Mustang will be present at the Steakout so all interested can get a close look. The raffle tickets are available at $100 each. It is a great way to get you or a loved one in a brand new car. You need not be present to win, but it would be a lot more fun if you are there. This year we will draw 10 tickets from our large hopper and do a reverse drawing from the top ten raffle tickets. The ten finalists will be encouraged to come on stage and the winner will walk away with the keys to a 2013 Mustang. Tax, title, and license are included which makes the win even sweeter. The Great American Steakout features an exciting live and silent auction. The silent auction features something for everyone. The live auction is one of the focal points of the Great American Steakout. Frosty Gilliam has graciously agreed to be our auctioneer once again this year. Frosty always brings his own special flare to the auction. Some of the great items available for guests to bid on are a Bay Salt Water Fishing Trip, a beautiful piece of jewelry from Sam L. Majors, a chuckwagon dinner for a group of 20 at the Cocklebur Camp, and a trip to the NCAA Final Four. The Steakout is a wonderful evening to share with friends. All can dine on a fantastic meal cooked to perfection by the Grillin’ Teams. Everyone has a chance to go home with something new from the live and silent auctions. A 2013 Mustang is waiting to be parked in your driveway for a mere $100. But more importantly, you will be making a difference in people’s lives.

Kim Gibson, Clinic Director stated, “The therapists and staff of the Rehab Center are always excited to work and help with this event because we know that it raises money for our patients whom we love. We know their stories and their families. It is humbling to hear how much they appreciate receiving therapy which would not be possible without the Assistance Program.” Now more than ever, money raised at this event will be needed to assist our patients. Medicaid reimbursements are down significantly this year. More patients are being seen at the Rehab Center than ever before. The Center faces challenges but continues to focus on providing the best quality of care to those in need no matter their financial situation. Rissé Rogers, Executive Director shared, “All of us at Permian Basin Rehabilitation Center are forever grateful to everyone past and present who have attended this event and help us continue to provide a much needed service to our community.” RESERVE YOUR TABLE OR TICKETS TODAY! All tables reserved by September 17 include personal or corporate recognition at the Steakout. Contact Kathy Y. Hollmann at 432–332–8244 or at khollmann@pbrehab.com for reservations and information. • USDA Prime $5,000 (Preferred reserved seating for 10, 30 drink coupons, business logo on printed material, and personal waiter) • USDA Choice $3,000 (Preferred reserved seating for 10, 30 drink coupons) • USDA Select $1,500 (Preferred reserved seating for 8, 16 drink coupons) • USDA Standard $800 (Reserved seating for 8, 8 drink coupons) • General admission tickets $50 each (Open seating, cash bar) an apple a day september 2012 13

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Continued from page 5 boosting hormones, causing some people to be concerned about chemical residue in meat and milk. While organic foods sound good, the cost is high. Milk certified as hormone—and antibiotic—free costs about $6 per gallon average, compared with $3.50 for ordinary grocery-store milk, though prices shift depending on the particular food and region of the country. For those of us trying to stay healthy and feed families—and do both on a tight budget— there has to be some way to find a balance. In America, enough food is manufactured for each of us to eat 3,800 calories per day—but we need only 2,350 in a healthy diet. We eat way too much meat—up to 220 lb per year for every man, woman and child in the U.S.—and only 14% of us eat the recommended five servings of fruits and vegetables per day. We eat processed food that is dense with salt and high-fructose corn syrup. When serving sandwiches, check to make sure the lunch meats don’t contain chemical flavoring agents, colors, or preservatives that add to your toxic load. Cold meats, hot dogs, and bacon may also contain nitrates to prevent spoilage. When it comes to fish, aim for varieties containing the lowest levels of mercury: wild anchovies, herring, mackerel, perch, wild salmon, sardines, of thumb is when , and whitefish.

The rule organic isn t an option, choose produce with a thick peel , that s removed before eating.

Another down side to buying organic food is that there isn’t enough to feed us. Only 3% of U.S. cattle are organically raised and only 1.5% of the poultry. That scarcity drives the already high costs even higher. What this amounts to is that we have to get smart about what the people who bring us our food are selling. Then we have to find the right mix of the commercial and the local which fits our family and budget. The best way to stretch grocery dollars is to buy items that are in season, purchase them from a

farmer’s market or health food store, or join a food co-op. Hunting sale items can also save you money as will shopping online. FOOD LABEL MYSTERY Food labels are confusing. What may look healthy at first glance may be little more than junk. For example, a product labeled as “made with whole grains” may actually contain more refined flour than whole wheat, and a refined food could have an organic label if it was raised without pesticides or synthetic fertilizers. Here are some definitions. To be able to display the U.S. Department of Agriculture (USDA) 100% Organic seal requires that a product has no synthetic ingredients. Also, production processes must meet federal organic standards and must have been independently verified by accredited inspectors. The USDA 100% Organic standard does not exist for seafood. Organic label means that at least 95% of ingredients are organically produced. The remainder can be nonorganic or synthetic ingredients. The food was produced without any antibiotics, steroids, synthetic hormones, or genetically engineered feed. Made With Organic Ingredients label means that it contains at least 70% organic ingredients. USDA Process Verified Grass Fed guarantees the animals were grass-fed; without it, the term “grassfed” is unreliable. Marine Stewardship Council (MSC) Sustainable label means you’re making a wise choice. The Marine Stewardship Council supports sustainable fisheries or management systems. Multi-Grain label means the product is made from several types of grains, such as wheat, barley and millet, but these separate grains may not be whole grains. Whole Grain foods are made containing all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver an apple a day september 2012 15

approximately the same rich balance of nutrients that are found in the original grain seed. Products that are labeled 100% Whole Grain must have at least 16 grams of whole grain per serving. Whole Wheat labels mean the product contains either whole wheat flour or durum whole wheat flour as their main ingredient. All Natural means it doesn’t have any artificial flavor or flavoring, coloring ingredient, chemical preservative, or any other artificial or synthetic ingredient; and the product and its ingredients are not more than minimally processed (for example, ground). All products claiming to be natural should be accompanied by a brief statement, explaining what is meant by the term natural. This label doesn’t not mean organic. Use of the term “natural” is not permitted in the ingredient list, with the exception of the phrase “natural flavorings.” Other than that, the claim is not verified; the producer or manufacturer alone decides whether to use it. The difference between “organic” and “natural” labeling is that the term “organic” is governed by clearly defined rules, and producers of organic products are inspected to make sure they follow those rules. But current regulations governing and defining food quality were never meant to cover the extraordinary number of other claims popping up on food labels—terms that mean nothing, like “natural.” What this means, for example, is a premium ice cream that meets organic standards and having no artificial colorings or additives could be labeled “natural” and “organic.” Due to the ice cream’s high calorie count and saturated-fat content, however, this dessert is a far cry from meeting the criteria for a “healthy” label. Be wary when you see the following words on food labels. They have either no legal definition or no third party verification system: natural, free-range, cage-free, antibiotic-free, chemical-free, hormonefree, RBGH-free, eco-safe, environmentally friendly, and green. Still wondering what to buy? Stick to the facts found on the Nutrition Facts label. It is one of the most valuable tools consumers have. 16 september 2012 an apple a day

ORGANIC VS. CONVENTIONAL SHOPPING ASSISTANCE EGGS Organic: The feed given to the hens may include organic supplements like flaxseed meal, which increases vitamin A and omega-3 acids and improves taste. Price: $4.39 a dozen for grade-A large brown eggs. Conventional: Price and availability. It’s easier and cheaper to buy nonorganic. Price: $3.79 a dozen for grade-A large brown eggs. My choice: Organic MILK Organic: Cows that produce organic milk are not treated with antibiotics or hormones. Price: $6.39 a gallon Conventional: Cost, cost, cost. Price: $3.50 a gallon My choice: Organic BEEF Organic: Grass-fed cattle have a higher ratio of omega-3 acids and there may also be a lower risk of E. coli transmission. Price: $6.95 per lb. for 85% lean ground beef Conventional: Price is much less. Price: $4.49 per lb. for 85% lean ground beef My choice: Organic when the budget allows FRUITS/VEGETABLES Organic: The pesticide risk is lower and if the food is local and in season, it will taste better than produce that ripens during shipping. Some organic produce is clearly recommended over conventionally grown. Price: Bananas, $.54 each Conventional: The price is lower, and there isn’t much nutritional difference between conventional and organic produce. Price: Bananas, $.45 each My choice: When on a strict budget I’ll go conventional Eating any produce is better than not eating it at all.

do one thing. do it well.

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Cooking With Kim

Upcoming Cooking Classes

September 6 – “Old Favorites Revved Up! Part 3” Old-fashioned pot roast will be prepared with a healthy and Mexican-flavored twist! September 27 – “Let’s Go Fishing: Part 2” A no-fail salmon recipe will be featured in this class. It’s easier to prepare than you think. October 11 – “Veggie Delight: Part 2” Your family will not even miss the meat with these hearty vegetarian recipes. (Meat additions will be discussed) October 25 – “Sushi” You asked for it; you got it! Learn to make your own sushi to suit your tastes. It’s so easy and much cheaper than buying it prepared. This class will be $30—you get to keep your sushi rolling mat! 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!

get fit with kim TOE THE LINE

here are many ways to get fit and healthy, but let’s talk about one of the most popular ways. It’s easy. You already have the skills necessary to do it. You can do it anywhere. And it’s fairly cheap, depending on how cute you want to look. However, if you find yourself intimidated or even self-doubting, I recommend taking the first step (literally and figuratively) and sign up for a race. Nothing sparks motivation like a little pressure. Signing up for a race is the beginning of a commitment that just may lead you down the road to finding that healthy person lurking inside of you who has been waiting to be released. I hope you are catching all of my puns! Yes, I’m talking about running (or walking for those of you who just cringed at the thought of running). The Permian Basin has 5k runs and walks almost every weekend during this time of year. But if you are looking for something a little more challenging, Crossroads Fellowship Church in Odessa puts on an amazing event including a 5k, 10k, half marathon (13.1 miles), and a Boston-qualifying full marathon (26.2 miles). There’s a race for everyone, whatever your level or goal. For those of you who have not heard of the Crossroads Marathon, this will be the 5th year for

this young race which has grown into a spectacular event. This year we expect 600 athletes from around the United States and the world to participate in one of the distances offered. All of the proceeds of the race benefit two local charities—the Crisis Center and Medical Center Hospital Friendship House. The 2011 Crossroads Marathon races raised $8,000 for each of these local organizations. Participating with fellow runners, walkers, cyclists, and triathletes not only for a great cause but also for those who cannot participate is the foundation for all of these community based events. But you do not have to actually run or walk in the race to participate. We need all the volunteers we can get! The race cannot be successful without the help of people just like you who volunteer their time for others. If this is your first time participating in a race, remember that it’s better to be at the back of the pack than not in the race at all! In racing and life, nothing is more rewarding than picking a goal you are not sure you can achieve and reaching that goal; realizing as you “toe the line” that all the sacrifice and hard work is actually where the reward lies. If you’re looking for a challenge, get the courage to toe the line at the Crossroads race on October 6, 2012. Sign up for the 5k, 10k, half, or full marathon and support our local charities by running yourself into fitness. Full details and registration can be viewed by visiting www.crossroadsmarathon.com. “…Let us run with endurance the race that is set before us.” Hebrews 12:1

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

an apple a day september 2012 19

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.

s we know, housing is in short supply in our area. Luckily, a friend of mine, Kim, was able to find a rent house nearby. The house had been vacant for a few months because the elderly woman who lived there had passed away. Her family came in and had a big estate sale and then they were gone. It took about a month and I saw the For Rent sign. I called Kim right away and she was able to make arrangements to see the house. Of course, she signed the lease because it was the first available house she had seen in a while. That weekend she went back to her home town in Kansas to get her home packed and ready to move. A week later, she made it back to Odessa. After all the trucks were unloaded, Kim and her two girls were exhausted. They decided they would sleep on the mattresses in the living room floor. When the girls were down for the night, just about to fall asleep, they could hear noises coming from the attic. First there would be a soft rustling sound and then it would go away. Just when they would give up on listening for the noise, they would hear it again. The girls were frightened and wouldn’t sleep alone. Kim assured the girls it was the wind and promised to check out the attic first thing in the morning.

When the girls were down for the night, just about to fall asleep, they could hear noises coming from the attic. First there would be a soft rustling sound and then it would go away.

The morning began with so much to do to get the house organized, it was early afternoon before

20 march 2012 an apple a day

Kim remembered that she was going to pull down the attic ladder and go up and see if there was something up there. Her first thought was mice, so she went ahead and bought some traps to put up there. She took a flashlight up the ladder and spotted a light bulb with a pull string and turned it on. She moved slowly inside, carefully looking for any movement, and saw something just a few feet away. It was in a darker area so she turned her flashlight towards it. It was a tiny kitten. As she approached the kitten, she could see that it was all alone. No sign of the mother anywhere and she hadn’t seen a cat outside. When she moved towards the kitten she began to hear a hissing noise coming from the dark. She turned the flashlight towards it and saw the mother cat run. Frightened and shaking a bit, Kim decided to get out of there pretty quickly before the mother attacked her. She wanted to help the kitten but the mother was not a friendly cat. Kim decided the best thing to do was to offer food and water to the cats. She set some just inside the attic opening. This went on for a few days and one day, she opened the door and the momma cat and her kitten were sitting there waiting for the food. Momma was purring and she gently rubbed her head against Kim’s hand as she set the food in. She was able to bring them down and the girls have loved them both ever since.

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

Remember when everyone wanted to look like this? If smoking has been part of your life since those days, you’re probably due for a Lung Screening.

National studies show significant reduction in death from lung cancer among current and former heavy smokers when they are regularly screened using a low-dose CT (computed tomography) scanner. Medical Center Hospital is proud to offer this safe and effective screening through our unique Lung Screening Program.

MCH Lung Screening Program • $300 per each low-dose CT scan • Requires a series of 3 scans provided annually over a 3-year period • Dedicated assistance from a Nurse Navigator • Support for people wanting to quit

500 W. 4th Street • Odessa, Texas 79761 (432) 640-6000 • www.mchodessa.com

Make Your Screening Appointment Call the MCH Nurse Navigator at (432) 640-1578 to make your appointment. A physician referral is required.

health & beauty GETTING YOUR BEAUTY SLEEP

f you see enough Sleep Number or Tempurpedic commercials or advertisements, you may think sleep is easy to come by. But thousands of people suffer from not getting enough rest and their health is directly affected. Whether you are lacking sleep because you’re suffering with a sleep disorder like sleep apnea or insomnia, or you simply are so busy you can’t make the time to hit the mattress earlier each night, it’s important for you to have healthy sleep habits. Check out these health and beauty benefits to getting more sleep to see exactly why improving your sleep habits should be a major priority! POOR SLEEP LINKED TO HEART DISEASE AND CANCER Poor sleep habits have been directly linked to many heart conditions, like heart disease, heart attack, high blood pressure, high cholesterol, and stroke. Doctors state the heart needs at least 7 to 9 hours of sleep each night for optimal function. In addition, many researchers believe there is a link between people with low levels of melatonin and cancer. In many studies, melatonin has shown the ability to suppress tumor growth. So, not only should you be sure you get enough sleep, but also be sure you don’t sleep with the television or a light on, as melatonin needs darkness to be effectively reproduced each evening. BETTER SLEEP, LESS STRESS, FEWER WRINKLES AND SIGNS OF AGING A body that’s not getting enough sleep is a body under extreme physical stress. When you are lacking sleep, your blood pressure rises, your stress hormones go into overdrive, and you are at a higher risk for many medical conditions. High blood pressure on a regular basis ages your arteries. Stress itself can cause wrinkles and other outer beauty consequences that could make you look older than you really are. With more sleep, you have more energy and can face the day with a positive attitude.

REST IS GREAT FOR YOUR SKIN Sure, you’ve seen the ladies with the terribly unattractive dark circles and bags under their eyes. However, you may not link those unsightly beauty problems to sleep habits. Sleep is extremely important for your body and your skin because when you sleep your body is able to repair any damage it has endured. Skin damage done by stress, ultraviolet rays, or other things can often be repaired and protein to help improve cell growth is produced. By getting enough sleep, you’ll be helping your skin naturally look radiant and gorgeous! GETTING PROPER SLEEP LOWERS YOUR DEPRESSION RISK With today’s lifestyles being hectic and stressful, many more people are suffering from depression. However, many studies are showing sleep might be able to help you ward off depression. Sleep can affect brain chemicals like serotonin, which is directly linked to depression. To be sure you are setting yourself up for the best chance to always feel your best, stick to a regular sleep routine and ensure you’re getting at least 7 hours of REM sleep each night. While the benefits of better sleep might seem obvious, many people still suffer from increased waking at all hours, bad dreams, or snoring conditions. These things can certainly make it difficult for even the most exhausted person to get great sleep. If this is the case for you, be sure you talk to your doctor about how you can improve your sleep habits. Perhaps it will simply mean cutting out caffeine after 3 in the afternoon, trying a different sleeping posture, or sticking to a stricter sleep routine. If you think you wake up more than the average person or have trouble falling asleep, your doctor might be able to help you find a successful solution! This month's article courtesy of www.freebeautytips.org

an apple a day september 2012 23

3 Bean Vegetarian Chili by Kim Clinkenbeard, CPT, FNS

15 oz. organic dark red kidney beans, drained (rinsed if using canned) 15 oz. organic pinto beans, drained (rinsed if using canned) 15 oz. organic black beans, drained (rinsed if using canned) 1/2 large yellow onion, chopped small 1–2 jalapeños, seeded and diced* 1 green bell pepper, chopped small 2 cloves garlic, minced 2 chilies in adobo sauce, seeded and diced

1 tsp. adobo sauce 28 oz. can organic Glen Muir fire roasted crushed tomatoes 1/8 tsp cayenne pepper* 1 Tbsp. paprika 4 Tbsp. chili powder 1 tsp. black pepper 2 tsp. kosher salt 8 oz can organic tomato sauce ½ tsp. Liquid Smoke 1 tsp. low sodium Worcestershire sauce 1 Tbsp. organic ketchup

Cook onions, peppers, and garlic in a non-stick skillet until soft. Add the cooked veggies mixture and all other ingredients into a large pot. Cook on low for at least 30 minutes. (The long it simmers the better!) You can also put all of the ingredients in a crockpot and cook on low for 2–3 hours. Make sure your crockpot is not too large and disperses the chili too far. This will cause it to burn. Serve with diced avocado and cornbread. Makes about 10 (1 cup) servings. *optional

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 september 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.

BEAT THE HEAT, BEAT THE COLD, AND BEAT HIGH PRICES. CALL 432-580-3342 TODAy! 0% INTEREST FINANCING FOR 60 MONTHS*!

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Or… Up To A $1,250 Instant Rebate.*

Just purchase your qualifying Trane system between August 15 and October 31, 2012. Maximum comfort, lower heating and cooling costs, and affordable payment options – that’s the Trane difference. For financing programs, interest will be charged from the purchase date if the purchase balance is not paid in full within the promotional period or if you make a late payment*

*See your independent Trane dealer for complete program eligibility, dates, details and restrictions. Special financing offers OR instant rebate from $100 up to $1,250 valid on qualifying systems only. All sales must be to homeowners in the United States. Void where prohibited. The Home Projects® Visa® card is issued by Wells Fargo Financial National Bank. Special terms may apply to qualifying purchases charged with approved credit at participating merchants. Regular minimum monthly payments are required during the promotional period. Interest will be charged to your account from the purchase date at the regular APR if the purchase balance is not paid. If you are charged interest in any billing cycle, the minimum interest charge will be $1.00. If you use the card for cash advances, the cash advance fee is 4% of the amount of the cash advance, but not less than $10.00.

An Independent Trane Dealer

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

your future

because matters.

re in heeamlotriahl hcosapital

midland m

Your New Hospital Is Opening December 2012

CHECK PROGRESS AND SCHEDULES www.midland-memorial.com/update