april 2013
Wellness For Life
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To advertise, contact Mary at 432–550–7339 Publisher Mary Hunt, Ha! Publishing Editor Evangeline Ehl Publication Manager Mary Hunt Sales Mary Hunt Writers Kim Clinkenbeard, CPT, FNS; Joy Harriman; Wendy Hilliard; Ben McCampbell; Keliree Mitchell Photography Ross Cox, Charlotte Dameron, Megan MIller, PBRC, Mark Swindler Design Clay Adams, Sarah Fleck, Chantel Miller
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10 5 These Apps are Made for Walking… and Running 9 The Mediterranean Diet 10 Sports Shoes and How to Choose
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Get Fit With Kim: The “Forbidden” Fruit? Woof Woof! The Dog Blog by Mindy
27 Health & Beauty: Beauty Myths— Debunked!
12 Passion and Painting 14 Recovery Through Family, Faith, and Fitness 19 PBRC Telethon Wrap Up
24 Recipe: Crockpot Apple Pie Oatmeal
ON THE COVER Two extraordinary Odessa Family Y members unexpectedly found themselves living in bodies that had irrevocably been changed. Both men learned family, faith, and fitness could help them reclaim their lives.
READ MORE ON PAGE 14
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It’s All About You When you feel good about yourself, you have a better outlook on life. Our caring and professional staff uses the best science has to offer to help you look and feel your best. We have many great options for every need and every budget. We also offer thorough, private consultations with a medical professional and every client is treated like an individual.
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A mother provides a warm, peaceful and loving environment for her baby. She wants her child to be born in a place filled with compassionate and experienced professionals who know the arrival of her baby is a joyous and personal experience. At Odessa Regional Medical Center, our Labor and Delivery staff strives to provide a calm, comfortable, home-like atmosphere where a new mom can nurture her special little one. With more than 35 years of experience caring for women and children in the Permian Basin, we have found that nothing is stronger than a mother’s love. Maybe that is why ORMC delivers more babies than anyone else in the Permian Basin. Follow us on
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by Ben McCampbell
O
kay, you’ve taken seriously your New Year’s resolution about exercising and losing some weight, so now you’re feeling pretty good—and some pounds have actually disappeared. But maybe you’ve hit a plateau, and now you want to ramp it up a bit and get into even better condition. Here’s an idea: keep track of your walking and running activity with an app for your smart phone. There are a lot of them to choose from; we’re just going to skim the surface. In the aerobic exercise world, there seem to be more walkers than runners, and that’s good, because walking is regarded as the ideal exercise to set you on track for your fitness goals. It’s low impact, so it’s easier on your joints than running, and it doesn’t require much equipment to get started—just a comfortable pair of shoes and you’re ready (see the article on getting the proper fit for sport shoes on page 10). But utilizing an app for
your smart phone to help you keep track of your activity and to keep you motivated can really help you stay with your exercise program. Let’s take a look at some apps for walkers. If your New Year’s resolutions are taking a while to get into gear, one of these might help. iTreadmill: Pedometer Ultra w/ PocketStep ($1.99—iPhone) records all of your walking information including number of steps, distance, calories burned, time elapsed, speed, and pace. Its interface is easy to navigate, and it was given two-thumbs-up by Weight Watchers and Women’s Health magazine. Walkmeter, also for iPhone ($1.99), is a GPSenabled fitness tracker that records all the vital details of your fitness program and provides motivation to challenge you to push further. It’s self-contained, meaning that you don’t have to log on to a web site. Since it has GPS, you can create maps of your walks, graph your progress, and share the maps and graphs on your social networks an apple a day april 2013
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(such as Facebook) with friends. Running Map Trackometer (Free—Android) isn’t just for runners. This app is for athletes or outdoor enthusiasts of all types; you can log your walks, runs, hikes, bike rides, or even rollerblading activities. It uses your smart phone’s GPS tool to record all the route details like distance and elevation, and it also logs time, speed, pace, and calories burned. When you’ve finished your workout, your route automatically appears on the detailed map, which you can share with friends on social media. RunKeeper (Free— utilizing an app iPhone, Android) works for your smart as well for walkers as it does for runners. You phone to help have the choice of GPS you keep track or manual mode. It also can include music of your activity playlists, which you can and to keep change en route if you want. You can choose you motivated to have “coaching” that can really help will guide you through your target pace or even you stay with a fitness class. It stores your exercise all your workout data on RunKeeper.com, so you program. don’t lose your workout history when you get a new phone. The app can be used for biking, hiking, skiing, swimming, skating, rowing, elliptical, and more in addition to walking and running. And the winner in one recent survey is iMapMyWalk. It’s for iPhone, Android, and Blackberry, and it’s free. 6 april 2013 an apple a day
It also uses the built-in GPS of your mobile device to track your routes and activities. The details recorded are workout duration, distance, pace speed, elevation, calories burned, and route. You can then upload your workout data to the MapMyWalk web site, where you can follow your workout history and ongoing fitness progress. Some people want to move at a faster pace, so let’s look at some apps for runners. First, there are some really good apps for beginners. Most running apps record time, location, distance, and speed, and there are subtle differences that set them apart. For instance, RunKeeper (mentioned earlier) can measure your heart rate, and it also can run at the same time as Spotify, so you can choose music to complement your run or walk. MapMyRun (Free—iPhone, Android, and Blackberry) provides a live map route and voice commands in addition to distance, pace, and calories burned. It also offers a huge database of routes to enable you to enjoy variety in your runs wherever you are. In addition, MapMyRun enables you to enter your daily food intake, gives you an estimate on how much you should eat based on your activity level, and how much water you need. Easy 5K With Jeff Galloway ($3.99—iPhone) is a complete couch-to-5K race training program in one app. In addition to the standard running app features and a calendarbased training program, it has a beat-sync feature that can adapt the tempo of your favorite songs to your preferred pace. If you want to go from a nonexerciser to a real runner in a specific amount of time while being coached by a former Olympian, this is very good way to do it.
For the really serious runners, here are some of the most-recommended apps. RunKeeper Pro ($9.99—iPhone and Android) is the deluxe version of RunKeeper, and it is probably the best-known running app out there. It is a feature-rich app that enables GPS tracking, distance, speed monitoring, caloric output and activity history (not only running). The pro version provides audio cues, customized interval workouts, and fitness classes. (Intervals are sections in a running workout—broken down into varying distances, from a few yards to a few miles, run at different paces, from sprints to jogs.) It can also interface with popular heart rate monitors. A universal favorite app among serious runners is Endomondo Sports Tracker Pro ($3.99—iPhone, Android, and Blackberry). They say it’s the easiest to get started quickly, very intuitive. The Endomondo Sports Tracker basic app is free; the Pro version has features that allow you to set up your own interval training programs, tell you how much workout you need to burn a certain number of calories, or save a running route with GPS. It also can give you an estimated finish time based on your first mile pace. It can run at the same time as your music app, so you can listen and monitor the running app without turning either off. You can create an account online at the web site, and this app will track any sports activity, from running to cycling to golf.
end running apps, but with the GPS mode, your family can locate you in case of emergency. It integrates with music apps and offers a myriad of training plans, from beginner to marathoner. You can even program it to speak to you as a coach! I hope it doesn’t yell like some coaches I’ve known. It’s anyone’s guess as to how many smart phone apps there are for walkers, runners, and other aerobic exercise enthusiasts. The ones mentioned above comprise only a small fraction of what’s available. I didn’t have the space to mention Ghost Race, Get Running, Fitnio, Run Coach, Interval Run, Ultra Timer, Nike+ Running, and another very highly-regarded app called CardioTrainer. And I only looked on the first page of my Google search. The key is to find the app that works best for you. I have to mention one other running app, simply because it’s so unique. Zombies, Run! ($3.99— iPhone and Android) turns your run into a game— of survival! You run from zombies and try to save yourself by gathering supplies, medicine, and other necessities while avoiding the zombie hoards. I just hope you don’t have to stop to retie a shoelace.
Another favorite of serious runners among the hundreds (thousands?) of available running apps is Runtastic Pro GPS: Running, Jogging and Fitness Coach ($3.99–$4.99—iPhone, Android, and Blackberry). It has the typical GPS route mapping, distance, pace speed, calories, etc., of most highan apple a day april 2013
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Those first few moments with your new baby are filled with memories that will last a lifetime. Those memories become even more special when you deliver your baby at the Center for Women & Infants. From the moment you step into your beautiful private room – to the moment you settle into our caring capable hands – you’ll know you made the right choice for you and your baby. You can arrange a private tour of Odessa’s new choice for advanced maternity care by calling (432) 640-6000.
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by Joy Harriman
lease don’t tell me you haven’t heard about the Mediterranean Diet! It’s been covered in every magazine possible since its introduction in 1993. But do you understand all that it has to offer? The Mediterranean Sea countries of Italy, Spain, France, Morocco, Greece, Lebanon, Syria, Turkey, and Israel have all contributed something to this colorful diet that has become so popular. Research has supported that the traditional Mediterranean diet reduces the risk of heart disease, cancer, Parkinson’s and Alzheimer’s diseases. It’s been said to promote “better health-related quality of life,” according to 2012 research published in the European Journal of Clinical Nutrition.
The focus of the Mediterranean diet is not on limiting total fat consumption: it’s to make wise choices about the types of fat you do eat. Like exercise, this diet may benefit the brain for the same reasons it benefits the heart and the rest of the circulatory system: it supplies the body with substances that fend off damage to the blood vessels. Omega-3 fatty acids—a core element of the diet—protect against clogged arteries throughout the body and provide building material for brain cells. They have been promoted as increasing better moods and reducing hot Continued on page 16 an apple a day april 2013
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Sports Shoes and How to Choose by Ben McCampbell
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alking and running are two of our most basic, even primal, activities. For centuries, when humans needed to go someplace, they walked. And if they needed to chase something, or get away from something or someone that was chasing them, they ran, hopefully faster than the other party. Nowadays we generally walk less than our ancestors, and we usually only run when playing sports or exercising, rarely for survival. The human foot hasn’t changed much over the millennia, and nowadays we have the advantage, through extensive research into the human anatomy and the mechanics of walking and running, of getting the near-perfect fit in shoes for walking, running, and other sports-oriented activities. So how do you shop for walking/running/sports shoes and guarantee yourself the best fit? Before we get into details like foot shape, arch height, and pronation, here are some basic tips: Bring the socks you generally wear during the activity. Plan on buying these shoes in a size or size and a half larger than your street shoes—your feet will swell during exercise. Try on shoes late in the day or right after exercising when your feet are their largest. Shoes must fit right when you try them on; don’t buy them thinking you’ll “break them in.” If any part of your foot is rubbing against a rough spot in the shoe, try on another pair or style; if you buy the ones that rub in the store, you’re just asking for blisters. If you’re shopping for walking shoes, remember that you can walk in running shoes much more easily than you can run in walking shoes. Running shoes are usually fine for walking because they are well-padded, lightweight, and breathable. Often they have built-in motion control, good cushioning, and stability technology. But if your walking plans don’t include more than five miles at a time, almost any walking or running shoe that doesn’t give you blisters will work fine. Just buy the most comfortable pair. 10 april 2013 an apple a day
Walkers generally impact the ground with less than half the force of runners, so they don’t need excessive cushioning. In fact, too much cushion in the heel can lead to shin pain and other problems. Look for a low, supportive heel that isn’t flared out at the bottom. Thick or flared heels cause the foot to slap down rather than roll through the step. For this reason you also need a flexible sole and more bend in the toe than a runner. The shoe should bend at the ball of the foot and twist (heel to toe) with some resistance. How do you know when you have a good fit? Other than the obvious answer “you’ll know,” you can define a good fit as snug everywhere, tight nowhere, and with enough room to wiggle your toes. A good fit won’t result in blisters or bruised toenails. You should have about a half an inch between your toes and the front of the shoe, but the heel should not slip. Try on the shoes and get a good fit. Then walk down an incline. (If the store won’t let you do this, find another store.) As you descend the incline, stomp and scuff your feet; try to get the tips of your toes to touch the front inside of the shoes. The shoes shouldn’t allow your toes to do that. Now walk up stairs, preferably two at a time. Check for heel lift. If your heels are constantly lifting off the insoles more than 1/8 of an inch, this could be a heel blister waiting to happen. All the ideas mentioned above also apply to finding the best-fitting running shoes, but there’s more. How the shoe is constructed dictates how flexible and stable it is. Remove the insole and look into the shoe. If you see a sewn seam running the length of the shoe, it is a slip lasted shoe, which is the most flexible type of construction. It’s good for feet with high arches. A board lasted shoe has fiberboard running the length of the shoe under the insole. These are very stable and less flexible, and are good for flatter feet. Then there’s the combination lasted shoe, which has fiberboard in the rear half and a sewn seam up the front half. They’re in the middle in flexibility and stability. You can determine what type of foot you have by looking at your footprint on the floor after showering. A high arch foot has a very narrow, curved footprint. A flat foot has a wider and straighter footprint with more of the foot touching the floor, and a normal arch’s footprint is
in between. It’s important, particularly with running shoes, to match the shoe with your type of foot. There’s one more important foot/stride characteristic to consider, and it’s the biomechanics of how you run. When you run, your heel In the old days, you’d just strikes the ground first. buy Converse All-Stars or It rolls slightly inward, PF Flyers and be ready for and the arch flattens to anything. But with today’s cushion the impact. The foot then rolls a bit to technology, finding the the outside and stiffens best fit for the activity can to create a springboard enable you to walk farther, to propel the next step. run faster, and enjoy your (And you thought you exercise more. just put one foot in front of the other!) Pronation is the foot’s natural inward roll. What’s called neutral pronation is the normal trait of biomechanically efficient runners. Overpronation is too much inward roll. The majority of runners have this trait, which is associated with knee pain and injury. These runners need stability or motion control shoes. And supination (underpronation) is an outward roll instead of inward, and it results in inefficient impact reduction. These few runners need cushioning and flexibility in their shoe choices. When you shop for shoes, they should ask your foot type and your pronation tendency. Those two characteristics are vital in finding the right running shoes for your feet. Shoes for a few other athletic activities merit mention also. Court sports such as basketball and tennis require shoes with strong upper and forefoot support to handle the quick changes in direction these sports demand. Hiking shoes (many are boots) need to provide support, durability, and protection from the environment. Typically they have thicker soles, and some have waterproof linings. And for golf, just find a shoe that you can walk in comfortably all day. In the old days, you’d just buy Converse All-Stars or PF Flyers and be ready for anything. But with today’s technology, finding the best fit for the activity can enable you to walk farther, run faster, and enjoy your exercise more. Tired feet make a tired person. Take the time and effort to get just the right fit; I think they call it “happy feet.” an apple a day april 2013 11
by Joy Harriman
ome of us in today’s workforce have thought about changing professions. Our first foray into employment was based on financial need, immediacy, or because it was what we “could get.” Megan Miller worked for 16 years in the insurance field before deciding to homeschool her children. One day she happened on a Craigslist advertisement that changed her life and many others. Sometimes not planning can be as powerful as planning. Miller was an avid artist who’d run across a recruiting ad in Craigslist for Art without Boundaries, the nonprofit organization that promotes MnemeTherapy™. The organization recruits artists and requires applicants to submit a body of their artistic work. Was it possible to find her calling on Craigslist? She didn’t know, but it was worth doing the research to find out! After 16 years in insurance and several years homeschooling her children, she was ready to try this new venture. During that time, she’d been an avid painter. Eventually this became an opportunity to use her painting hobby to help others. Miller now practices MnemeTherapy™ (pronounced “nemme”). The term Mneme was taken from the name of the Greek goddess of memory, Mnemosyne. The intention is to stimulate 12 april 2013 an apple a day
movement in the brain for individuals with disorders related to autism, stroke recovery, and Alzheimer’s, Parkinson’s, and Huntington’s diseases through painting, singing, story-telling, and movement. The program was developed in 2007 by Noell Hammer. Originally an educator, Hammer left the field to direct an Alzheimer’s foundation. While painting with her members, Hammer realized how dramatically the movements improved their verbal skills, mobility, understanding and mood. Family members also noticed the changes. Soon she started conducting the research necessary to document and study the process. During this research period she met a podiatrist who had a 10-year-old non-verbal autistic child. Hammer was asked to work with Kara, who responded so well that after several weeks she began to speak. Hammer wrote a training curriculum for the therapeutic art program (not art therapy) and started recruiting artists who were passionate about helping others. She started with only a couple of pupils but within five years had certified 28 Mneme therapists in the United States with Miller being the first in Texas. The Art without Boundaries Foundation was created in 2005 and
later changed into a professional association, the Art without Boundaries Association, in 2010. The curriculum, which teaches experienced artists about neurological issues and diseases as well as the program’s therapy aspects, took Miller a little over a year to complete. “It’s a wonderful feeling to do not only something you love, but share it with somebody else and help them at the same time,” she said. “There’s nothing better than that.” When
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finishing with the course work, Miller was also in the process of moving from Lubbock to Odessa. Hammer had become her mentor and it worked out well for Miller to complete the required 40 hour practicum at her clinic in West Palm Beach, Florida. MnemeTherapy™ is not art therapy, uses no psychological process, and is not connected with Continued on page 18
by Wendy Hilliard
S
uddenly losing good health to trauma or illness is devastating. How one copes with this change is a test of spirit. Two extraordinary Odessa Family Y members unexpectedly found themselves living in bodies that had irrevocably been changed. Both men learned family, faith, and fitness could help them reclaim their lives.
Retired US Army Staff Sergeant Ross Cox is an authentic hero. The Purple Heart recipient was one of the first soldiers in Afghanistan when Operation Enduring Freedom began. He was proud to serve his country. Cox made it through his first and second deployment unscathed. Then everything changed on November 15, 2011. “It was my third tour in Afghanistan. I stepped on an IED [Improvised Explosive Device]. All I could think about was my family,” Cox said.
“I DO WHAT I CAN AS HARD AS I CAN.”
Cox lost his left foot and ankle. His right leg was shattered to pieces. A protective undergarment saved him from further injuries. Five days after the explosion, Cox was flown to Brook Army Medical Center in Texas. Cox’s wife Nicole and their children soon moved from Fairbanks, Alaska to San Antonio to be together as a family. This would be their third move in less than a year. Being in a military family, Nicole and their four children, ages 14, 10, 4, and 3, are accustomed to moving and relocating. To cope with uprooting so often, Nicole discovered she found comfort and stability by becoming an active member at local churches. She also relied on local YMCAs for friends and fitness. “I love all the friendly people at the Y. It was at the Dumas [TX] Y where I started teaching. They brought me on and I became certified. I like the flexibility of being an instructor. I can teach and take my babies,” she said. Now back in Texas, Nicole watched and prayed as hospital staff worked to heal her husband. Having lost half of his left leg, Cox described the extensive work done to salvage his right. “I had skin grafts done and I have a rod in it. The right leg is considered a non-union fracture, it’s still broken.” Nicole recalled watching her husband learn to walk with his new prosthetic leg. Weeks went on as Cox continued physical therapy alongside other soldiers in various stages of recovery. Both husband and
Ross Cox 14 april 2013 an apple a day
Adrian Zubia wife felt a camaraderie being in the company of fellow patients. “It was easy to go to the gym at Ft. Sam Houston, you’re surrounded by others with the same injuries, there’s no focusing on the losses or about how different you are,” Nicole said. After being discharged from the hospital, Nicole noticed that while Cox’s body was healing, her husband’s psychological injuries were slower to mend. She suggested he engage in exercise to help cope with the lingering emotional effects from the injuries. “He needed to get up and get back in the gym. Exercise releases endorphins and puts you in your right mind.“ Prior to the IED attack, Cox regularly engaged in intense physical workouts. A three mile run would be his warm-up, next, a grueling leg workout in the weight room, concluding with another three mile run carrying a 30- to 50-pound back pack. In his mid-thirties, he was in peak condition. For the war veteran, the first visit to a civilian gym provoked unpleasant feelings. “It was hard and uncomfortable. Especially knowing what I could do before so easily, now I had to adjust to the injuries. But I do what I can as hard as I can.”
“THEN I DECIDED I’M GOING TO TRY, AND TRY AGAIN UNTIL I COULD.” on, you can’t even tell there’s anything wrong with his legs.” In spite of the IED attack and all the relocations, including yet another move in the close future, both husband and wife remain centered and optimistic.
With time, and a desire to be better, Cox tailored a routine that works for him. It also took several different prosthetic legs to find the right one that was comfortable and matched his active lifestyle.
“We couldn’t do what we do without God, he’s our rock. We have hope and know we serve a God who is beside us. We have complete trust he will get us through,” Nicole said.
“My new leg weighs about four pounds and has good flexion to it. I feel like I have an ankle. When the heel hits the ground it helps propel me forward,” Cox said.
Faith has also kept Adrian Zubia going. The once Ojinaga, Mexico resident was an active pre-teen who participated in soccer and basketball.
He also explained what his usual workout would be like. “I use the elliptical machine, I do squats and leg presses. Exercising gives me a way to work out the stressors of daily life.” All the hard work has paid off. Nicole couldn’t be prouder. “He’s amazing! When he walks with jeans
Life dramatically changed for 12-year-old Zubia when he contracted a mysterious illness that paralyzed him from the neck down. Two frightening months were spent in the Intensive Care Unit. He was then moved to a hospital in Chihuahua, Mexico. Zubia could talk, but do little else. After five months he was released to go home. Continued on page 21 an apple a day april 2013 15
Continued from page 9 flashes in menopausal women. Omega-3 has also been promoted as reducing the risk of depression, lowering triglycerides, decreasing blood clotting, and improving the health of blood vessels. The focus on whole-food ingredients has built the diet’s healthy reputation. The essential ingredients are: protein-rich beans and fish, olives, leafy greens, whole grains, fresh fruits and vegetables, some cheese but less milk, very little red meat, and a little red wine. Instead of salt, the dishes are seasoned with freshly grown herbs and spices: oregano, parsley, basil, pepper, and chili sauce. Heart-healthy olive oil, not butter or other kind of oil is used for cooking. Portion size is emphasized—meaning much smaller than Americans are used to getting in a drive-through lane. The diet features delicious and nourishing foods that are very high in fiber and antioxidants, and low in saturated fat. Very little red meat is eaten and milk consumption is limited except for some cheese and yogurt. Here’s the breakdown compared to the USDA food pyramid. The base of the pyramid is made up of foods like whole grain breads, cereals, potatoes, rice, polenta, and some pasta. • Whole grain bread is an important part of the diet. However, bread is eaten plain or dipped in olive oil—not eaten with butter or margarines, which contain saturated or trans fats. Vegetables, fruits, legumes, and nuts make up the next pyramid level, along with smaller amounts of cheese, yogurt, and olive oil. • Aim for seven to ten servings a day of veggies and fruits. • Fresh fruits are excellent for dessert as there are no sugary pastries, cakes, or cookies in this meal plan. • Green and colorful vegetables are low in calories and high in antioxidants. Keep baby carrots, apples, and bananas on hand for quick, satisfying snacks. • Legumes and nuts have lots of fiber, protein, and nutrients. Because nuts are high in calories, they shouldn’t be eaten in large amounts— generally no more than a handful a day and 16 april 2013 an apple a day
avoid candied or honey-roasted and heavily salted nuts. Choose natural peanut butter rather than the kind with hydrogenated fat added. Try tahini (blended sesame seeds) as a dip or spread for bread. • Low fat yogurt (not frozen yogurt) and cheese are sources of calcium. Yogurt can be used as a salad dressing or try a salad with tomatoes and feta cheese. The point is to keep it light, not adding heavy high-calorie toppings to your salads. • The salads look different from what’s generally offered in the US. They include lettuce, but the primary ingredients are other vegetables, tomatoes, bell peppers, feta cheese, and olives. Poultry, fish, and eggs are eaten weekly; red meats are only eaten about once per month. • Bake or broil your fish or chicken, don’t deep fry or cook breaded foods. Eat fish once or twice a week. Fresh or water-packed tuna, salmon, trout, mackerel, and herring are healthy choices. • Red meat has a lot of saturated fat that’s bad for your heart, so the only room for steaks and hamburgers in this diet is one meal per month. • When eaten, make sure the meat is lean and keep portions small (about the size of a deck of cards). Also avoid sausage, bacon and other high-fat meats. Six glasses of water are recommended to drink daily; some people can have moderate consumption of red wine daily (regular or dealcoholized wines are okay). • If it’s okay with your doctor, have a glass of wine at dinner. If you don’t drink alcohol, you don’t need to start. Don’t drink if you are pregnant, under age, or if drinking alcohol puts you or others at risk. • The Mediterranean diet typically includes a moderate amount of wine. This means no more than 5 ounces of wine daily for women (or men over age 65), and no more than 10 ounces of wine daily for men under age 65. More than this may increase the risk of health problems, including increased
risk of certain types of cancer. • Keep in mind that red wine may trigger migraines in some people. • Drinking purple grape juice may be an alternative to wine. One sweet treat is allowed per week. Olive oil is used instead of butter, margarine, and all other salad dressing oils. Other key elements include: • Getting plenty of exercise. • The importance of enjoying meals with family and friends. • Modest to small portion sizes. It’s interesting to note that the Mediterranean diet was a product of poverty. Those who were studied throughout the 1960’s worked farm-physical labor daily and their foods were home grown. With the passage of time and as cheap, plentiful food became available, those foods recommended above have been replaced with processed and fast foods and a more sedentary lifestyle. The people of the Mediterranean Sea countries now have a very high level of obesity and are working hard to return to their historic eating traditions. And for an additional taste treat, check out cookbooks focused on any of the Mediterranean countries from the public library. Midland County Public Library currently has six Mediterranean diet books on the shelf and Ector County Public Library has three on the shelf.
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Continued from page 13 the national art therapy group. Mneme therapists do not explore their clients’ feelings. They do employ an activity-based therapy designed to coordinate and stimulate both sides of the brain and foster sustained focus. MnemeTherapy™ is a brain exercise for a variety of people with brain disorders, including autistic children and Alzheimer’s patients. The therapy uses everyday creativity such as singing, movement, directed painting, and storytelling in a unique physical combination to stimulate changes in the brain like joint dysfunction and interpersonal skills. “Directed painting lets me guide the client through reproducing a picture, similar to the way people are instructed in a cooking class,” Miller said. Although the goal is to provide a rewarding experience, documented testimonies show significant improvement in some clients in verbal skills, mobility, combativeness, spatial acuity, and understanding instructions. “We’re still discovering benefits to MnemeTherapy™ daily—benefits that we hadn’t realized. And we’re discovering them all the time,” said Miller. “It’s unique in that we’re stimulating the whole brain. And it’s delivered in such an enjoyable way that it doesn’t feel like work.” Miller laughs about teaching: “The first year was almost surreal! Sometimes I had to stop during the day and realign my thinking—make the mental adjustment—to realize I was in a new vocation. It was such a pleasure and a blessing to marry something I love with my vocation. I stumbled on it on Craigslist and found out I could contribute and get paid to do art. Come on now—this can’t be real! It took a while to adjust.”
18 april 2013 an apple a day
“I’ve come to consider my work part of my life’s ministry. At the very least, the intention is for the experience to be positive for each client. To be able to help a child build confidence—to help them reach a place where they’ve accomplished something— this is one of the most important things I can do. Art can be intimidating, especially to someone with special needs. But when the piece is finished and they know it’s beautiful, well, one of the best benefits I can give is to help them feel worthy and accomplished.” When moving to the Permian Basin, Miller found the Bynum School where she’s worked for two years. She also works at the High Sky Ranch and has a private practice. She still finds it difficult to work with organizations that cater to the elderly because of funding issues. Perhaps due to that the majority of her practice is children—up to 80 percent. She’s at the professional point now “where it would be a good idea to hire someone to get their certification and assist with those on the waiting list. With no shortage of clients in the Permian Basin, I’m really burning the candle at both ends.” Some of her private clients have Alzheimer’s disease or a form of dementia. “I haven’t experienced that in my family, but to look at a parent and not have them know who you are must be so sad. I’ve worked with some patients where the act of painting triggered a lost memory. The family members have that painting—they have a new piece of their parent to carry forward. Creating this connection is so important to everyone.”
PBRC TELETHON WRAP UP This year’s Telethon was a huge success! We raised $965,987! Thank you to everyone who participated or donated. All the proceeds from the event stay right here in the Permian Basin to help patients and families at PBRC. Thank you!
an apple a day april 2013 19
...not your marketing. www.huntadvertising.com
Continued from page 15 Diagnosed with Guillian Barr Syndrome, a disorder that affects the peripheral nervous system, Zubia felt trapped inside his own body. “They said if it had gone to my heart I could have died. It’s in my spinal cord and stops the signals from my brain to my arms and legs to move,” Zubia said. The young teen was completely dependent on family members for even the most basic of care. Zubia spiraled into a deep depression. His distraught parents attempted to seek psychological help, but Zubia refused. “I told my parents I wasn’t crazy. I was depressed. I couldn’t do anything by myself. I wouldn’t eat. I would just stay in my room. I didn’t even want visitors.” For two years Zubia languished in his bedroom. It took overhearing his tearful mother’s conversation to snap him out of despair. Zubia understood he had to change. “I heard my mom crying to my aunt, telling her I was not trying to get better. For two years I was saying ‘I can’t, I can’t.’ It was then I decided I’m going to try, and try again until I could,” Zubia said.
When his mother was unable to accompany Zubia, his sister would assist him. Another turning point for Zubia came in July, 2011. His mother passed from cancer. “I could do a lot by myself, but I always had her, my dad and family to help. By then I could do almost anything except drive.” Filled with more than just apprehension, a nervous Zubia mustered the courage and learned to drive. He was now untethered and free. Always wearing the rosary his mother gave him, an energetic Zubia spends an hour and forty-five minutes Monday through Thursday in the Odessa Family Y’s weight room. On Fridays, he works out for two hours. When Zubia first started lifting at the Y he struggled with 20 pounds on the seated bicep curl machine. Today he trains with 120 pounds. The 27-year-old’s life has not just revolved around improving his motor skills. Zubia is also making up for education he missed due to his illness. College counselors told Zubia he had to learn English before he could register for any other courses.
Zubia began his physical therapy in earnest. Overcoming extremely atrophied muscles takes time. It took four long years of therapy before he regained the use of his hands.
The articulate Zubia completed the language class and is currently enrolled in GED classes. He plans to graduate and pursue a career as a radiologist. Zubia is also a newlywed.
The family moved to Odessa to be closer to both family and medical resources. Zubia continued his therapy, gradually becoming more self-sufficient.
“We got married two months ago. We want a big family, but we’re going to wait a while,” Zubia said.
After another four years of therapy, it became apparent Zubia needed to augment his rehabilitation. “Physical therapy was expensive. It was only 30 minutes a day. Not enough time for me. One day my therapist told me about the Y and said I could do my own therapy there. She went with me to visit the Y and said if I ever needed her help to just call her.” Zubia’s mother would drive him to the Y and help as needed. The pair could be seen daily as Zubia worked to reclaim his health and independence. She too would exercise while her son worked on building muscle and regaining control over his body.
When at the Y, Zubia navigates around the gym in his wheelchair, but at home he uses his crutches. He also has a sense of humor. “When I use my crutches, I look like a baby horse learning to walk. I can stand for five minutes but then my back starts to hurt.” Moving on to the leg press machine, he carefully makes his way from the wheelchair to the seated machine. It takes effort, but Zubia settles in and knocks out his first set. After six years at the Y, his upper body has developed easier than his legs. “When I first started at the Y everyone helped me a lot. Now I rarely need help, well, except when I need a spotter for heavy weights.” an apple a day april 2013 21
for youth development for healthy living for social responsibility
there’s no better time to join the odessa family y
The Odessa Family Y offers the latest in technology and equipment, well-equipped facilities, nursery care for members, certified instructors and personal trainers, and dozens of exciting classes to fit anyone’s schedule…among many other amenities! And we have no initiation fees, no hidden fees, and no contracts. Come see why the Odessa Family Y is the #1 choice for your health and wellness.
for more information call 432–362–4301 odessaymca.org our new extended fitness hours Mon–Thurs, 5 am - Midnight • Fri, 5 am - 10 pm Sat, 7 am - 7 pm • Sun, 1 pm - 7 pm
Mindy Chris
Gabriel
Cooking With Kim
Spring 2013 Class Schedule
April 4 – Old Favorites, Revved Up: Part 4 A healthier twist to an old family favorite—Chicken Pot Pie. April 25 – Desserts that Don’t Weigh You Down: Part 4 Learn to make desserts that don’t add inches to your waist or skimp on taste. You can enjoy desserts without the guilt with these recipes. All recipes are diabetic friendly. May FieSta! in celebration of May, i’m offering 3 different Mexican food cooking classes. Ole! It’s Mexican Night! May 9 – Part 1 May 23 – Part 2 May 30 – Part 3 Learn to cook healthier, low calorie Mexican food you can enjoy any time without wrecking your diet. It’s so quick, easy, and flavorful; you’ll never have to eat out again. Each class will feature different foods, cooking techniques, and recipes. 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 THE “FORBIDDEN” FRUIT?
I
had a client the other day say she did not eat apples because a former trainer told her there were too many carbs in them! I couldn’t believe my ears. What else was on this forbidden list other than the, ironically, “forbidden” fruit? I actually do eat an apple every single day whether it is in my oatmeal in the morning, as a snack with cashew butter, or just by itself on a hot summer Values per 100 g (Source: USDA National Nutrient Database) day. Apples are not Energy 50 Kcal 2.5% only convenient and Carbohydrates 13.81 g 11% easy to find year round Protein 0.26 g 0.5% (although they are best Total Fat 0.17 g 0.5% in peak season—fall) Cholesterol 0 mg 0% but they are also one Dietary Fiber 2.40 g 6% of the most nutrientVitamins Folates 3 µg 1% packed foods on Niacin 0.091 mg 1% the planet. Pantothenic acid
0.061 mg
1%
Pyridoxine
0.041 mg
3%
Riboflavin
0.026 mg
2%
Thiamin
0.017 mg
1%
Vitamin A
54 IU
2%
Vitamin C
4.6 mg
8%
0.18 mg
1%
Vitamin E Vitamin K Electrolytes Sodium Potassium Minerals Calcium Iron Magnesium Phosphorus Zinc Phyto-nutrients Carotene-ß Crypto-xanthin-ß Lutein-zeaxanthin
The table to the left is a breakdown of what is in just one apple.
Apples are very low in calories, packed with 2.2 µg 2% fiber, and help you stay hydrated. Apples will 1 mg 0% curb your appetite and 107 mg 2% quench your cravings 6 mg 0.6% for sugar while help0.12 mg 1% ing you get to sleep 5 mg 1% faster if eaten about 11 mg 2% an hour before bed0.04 mg 0% time. Apples can clean teeth and strengthen 27 µg — gums. They’re also a 11 µg — source of the phyto29 µg — chemical, quercetin— a compound widely recognized for its ability to fight heart disease and cancer. Apples are one of the best sources of flavonoids—as long as you leave on the peel—which
helps them fight stroke, infections (anti-viral properties), inflammation, and colitis. Apples also lower cholesterol levels, detoxify the body, prevent constipation, and neutralize indigestion. Because of the combination of fiber and fructose, apples help maintain blood sugar levels, which is key in fighting that afternoon blood sugar low. In fact, a successful dieting tip is to crunch into an apple for your afternoon snack—you’ll end up eating a lot less during dinner. The healing properties of the apple are almost limitless, and there are probably many benefits that have not even been discovered yet. I know I have been focusing on the apple, but the point I’m trying to make is that we must get off the low-carb/no-carb wagon and learn to view our food in a completely different way if we want to stay healthy, lean, and energized. I am about to give you a secret to life-long weight loss, energy, and health. In addition to exercise, if you want to be fit and lean you need to look at food as fuel for your body that has amazing healing properties. While some people need fewer carbohydrates to maintain a healthy body weight, others need more. Evaluate your personal lifestyle and health restrictions (i.e. if you are diabetic or a marathoner…) to determine which combination of carbohydrates, protein, and fat ratios in your diet will be the most beneficial for you. There are many resources to help you do this safely. Feel free to contact me for guidance in this area.
Special thanks to this month’s contributor: Kim Clinkenbeard, CPT, FNS getfitwithkim@cableone.net
an apple a day april 2013 23
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.
O
nce there was a young lady named Peaches who loved dogs. She loved them so much that she took her time and picked out the perfect dog for her. He was an adorable black lab with white patches so she named him Patches. Patches and Peaches were very happy together. She was very responsible and took great care of him. Every day they would go for a walk and play. Patches was her family and her best friend. One day Peaches saw a stray dog walking down the street. This dog looked terrible. He was skinny, dirty, and looked very unhealthy. Seeing this poor dog on the street tugged on her heart, so she decided to take him home and help him. She would nurse him back to health and when he was ready, she would give him away to a loving family. After he was in his new home, Peaches was so happy with what she had done that she decided she would help as many stray dogs as possible.
Rescues became her mission in life. Any time she would see a stray dog on the street, she would take it home.
Rescues became her mission in life. Any time she would see a stray dog on the street, she would take it home. Things were going along great until one day when Peaches had one rescued dog at home, along with Patches, and she found another dog. Soon after, she took in another one. Before she knew it she had five dogs. It was hard for her to find new homes for the dogs because it seemed that these were the dogs no one wanted. People only want the cute little Yorkies or the Pomeranians.
24 april 2013 an apple a day
But Peaches didn’t give up. She kept trying to find homes and save all the dogs she could. It didn’t matter that she was continuously finding homes for dogs because it would always be replaced by one or two more. Then her friends began to call her for help when they would find stray dogs too. Of course, Peaches would never say no to any dog and would always take those strays in as well. It didn’t take too long to realize the cost of feeding and taking care of these dogs was over what she could afford to spend. Peaches had a full time job, but there was never enough money to last until the next paycheck. Plus, she was exhausting herself taking care of so many dogs. It was a very hard job, day in and day out. She carried on the best she could. Sometimes people would donate money to help her, but she had no stable income to provide for the dogs. Rescued dogs began to suffer. Peaches became overwhelmed. Her good intentions had turned into a nightmare. What was she to do? Who would be there to help her get this situation under control? Thankfully, Peaches had Pet Spotters. She was able to reach out and get help. She uses the page to post pictures of lost and found dogs. Rescues are still her mission in life, but now she uses Pet Spotters.
Special thanks to this month’s contributor: Keliree Mitchell Founder, Pet Spotters www.facebook.com/petspotters
Our priority is to educate.
What we do in the classroom is hands-on learning. Students are engaged. We prepare our students by working together, and planning lessons that allow them to be engaged, active, and learning.
Families and teachers connect. The Parent Portal allows you access to your student’s grades, attendance, homework, and more. I use it constantly. Parent Portal makes it easy to stay connected to your kids, their teachers, and the school.
We inspire learning.
New Tech Odessa has been recognized nationally for excellence and is a model school for the nation. The purpose of the design at New Tech Odessa is to make it more like a college setting. New Tech Odessa is a very different environment that inspires learning.
Helping students succeed.
ECISD and The Education Foundation have been noticed around the country for their success. Over the past three years, the AVID program has graduated 193 students and of those students, 190 of them have been accepted into college.
A college dream realized.
I feel that ECISD and my education here through the whole system have shown me that even though we struggle through certain things, if you work hard at them you can be successful. I want my Harvard experience to be as amazing as my ECISD experience at Permian.
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health & beauty BEAUTY MYTHS—DEBUNKED!
W
e’ve all heard a few beauty myths and old wives’ tales. Our favorite chocolate bars will give us acne, or swimming in a chlorinated pool will turn our hair green. Here are the facts behind some common beauty myths. CHOCOLATE AND FRENCH FRIES CAUSE ACNE While they aren’t necessarily good for you, neither chocolate nor french fries cause acne. Acne can be caused by hormonal, genetic, dietary, or hygienic factors. However, there has never been a sole food linked to the cause of acne. HORSE SHAMPOO HELPS YOUR HAIR GROW FASTER There are many interesting hair products on the market today. But one of the most interesting is horse shampoo marketed for those humans who want their hair to grow quickly. Horse shampoo can help you strengthen the hair you already have, but your hair and nails are dead cells and nothing will bring them back to life or help them on the surface. And just in case you’re wondering, choosing to shave your hair won’t make it grow back any faster either! YOU CAN GET RID OF CELLULITE Sadly, many of us spend hundreds of dollars each year on products that promise to help cure us of cellulite. However, there is no real cure for cellulite. Sure, working out can help you with the appearance of it, but even very slim supermodels suffer with cellulite. A CUCUMBER CAN REDUCE EYE PUFFINESS This myth started long ago and has maintained its dignity because there is a small amount of truth to it, usually. Cucumbers themselves don’t help with eye puffiness. It’s the fact that they are cool from the refrigerator when you use them that helps. The coolness of the vegetable can ease eye puffiness,
but the same could be accomplished by using any other cool food or item. SOAP IS BAD FOR YOUR FACE AND SKIN If everyone believed this myth, we might not be able to stand sitting next to one another. When soap was made with animal fat, it wasn’t fantastic for your face. But today’s soaps are fine for your face and it’s highly recommended one use soap when showering! VASELINE CAN CURE WRINKLES Sure, Vaseline can certainly help soften the face of women and make wrinkles appear temporarily lessened. However, it does not in any way cure wrinkles. In fact, to get consistent results, you’d have to walk around every day, all day with a greased up face! TRIMMING YOUR EYELASHES WILL MAKE THEM GROW LONGER Not only is trimming your eyelashes dangerous (as you could injure your eyes in the process), but it will not make your lashes grow longer. In fact, it could lead to you looking ridiculous with extremely short eyelashes. CHLORINE TURNS YOUR HAIR GREEN It is not the chlorine in any pool that will turn your hair green. An abundance of copper in a pool can make a blonde have a green hue to her hair, but the chlorine is not to blame. CROSSING YOUR LEGS WILL GIVE YOU SPIDER VEINS Most women experience spider veins not because they sit in a lady-like posture, but because their genes have made them more susceptible to this annoying issue. Sitting like a lady will in no way cause you to have spider veins.
This month's article courtesy of www.freebeautytips.org
an apple a day april 2013 27
Crockpot Apple Pie Oatmeal by Kim Clinkenbeard, CPT, FNS 2 cups Bob’s Red Mill organic extra thick rolled oats 1 1/2 cups apples, chopped small 1 snack-size box organic raisins 1/8 tsp. cayenne pepper (optional) 1 pinch allspice 2 pinches nutmeg 1 pinch kosher salt 1–2 Tbsp. cinnamon (adjust to your taste) 4 dates, pitted 1/2 cup unsweetened organic apple juice 2 1/2 cups water Add all ingredients to a small (3–4 qt.) crockpot. Mix together to combine all the seasonings well. Cook on low for 1 hour and 45 minutes or on high for 50–60 minutes. (Times may vary slightly depending on your crockpot.) You can easily double this recipe, plus 1 cup of water, and cook overnight (6–8 hours) on low if you are cooking for a crowd the next morning. Serve warm with your choice of toppings. Makes six 1-cup servings.
distribution points MIDLAND Albertsons Pharmacy 1002 Andrews Hwy. 4706 N. Midkiff Rd. 3317 N. Midland Dr.
Midland Memorial Hospital Scharbauer Patient Tower 400 Rosalind Redfern Grover Parkway
Fit Family Fitness 3404 N. Midland Dr.
Midland Memorial Hospital West Campus 4214 Andrews Hwy.
Flat Belly Organics 3326 N. Midkiff Rd. Graham Pharmacy 1601 W. Wall St. HealthSouth 1800 Heritage Blvd. HEB Pharmacy 3325 W. Wadley Ave. Midland Memorial Hospital 2200 W. Illinois Ave.
28 april 2013 an apple a day
St. Jospeh’s Home Health 24 Smith Rd., Ste. 500 Walgreens Drug Store 330 N. Midland Dr. 215 Andrews Hwy. 4313 Andrews Hwy. ODESSA Albertsons Pharmacy 1350 E. 8th St. 4950 E. 42nd St. 2751 N. County Road W.
Furr’s Music City Mall Harmony Health Food Shoppe 3110 E. University Blvd., Ste. A Heaven Bound Daycare 507 Elliot HEB Pharmacy 3801 E. 42nd St. Hunt Advertising 3527 Billy Hext Rd. Medical Center Hospital 500 W. 4th St. Mission Fitness 8050 Hwy. 191
The Odessa Family Y 3001 E. University Orchard Park Odessa 8050 Dr. Emmitt Headlee St. Permian Basin Rehab Center 620 N. Alleghaney River of Life Health Food Shop 2601 N. Grandview Ave. Smith’s Shoes 5101 Twin Towers Super Shapes 5000 E. University Blvd. University Pharmacy and Medical Supplies 4850 E. University Blvd.
Walgreens Drug Store 801 Maple Ave. 2161 E. 42nd St. 1305 W. University Blvd. 1707 W. 8th St. Wendover Family Medicine 4222 Wendover, Ste. 600 Westview Medical Clinic 1220 W. University Blvd. Wheatley Stewart Medical Pavillion 574 W. 5th St.
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* offer valid until June 15, 2013. see your independent trane dealer for complete program eligibility, dates, details and restrictions. special financing offers or instant rebate from $100 up to $1,250 valid on qualifying systems only. all sales must be to homeowners in the united states. Void where prohibited. the home projects® Visa® card is issued by wells Fargo Financial national bank. special terms apply to qualifying purchases charged with approved credit at participating merchants. the special terms apr will continue to apply until all qualifying purchases are paid in full. reduced rate apr: monthly payments of at least 1.75% of the purchase balance are required during the special terms period. 0% apr: the minimum monthly payment will be the amount that will pay for the purchase in full in equal payments during the special terms period. For newly opened accounts, the regular apr is 27.99%. the apr will vary with the market based on the u.s. prime rate. the regular apr is given as of 1/1/2013. if you are charged interest in any billing cycle, the minimum interest charge will be $1.00. the regular apr will apply to certain fees such as a late payment fee or if you use the card for other transactions. if you use the card for cash advances, the cash advance fee is 5.0% of the amount of the cash advance, but not less than $10.00.
3527 Billy Hext Road • Odessa, TX 79765 432 550 5998 • 866 550 7329 fax 432 550 7346 www.hapublishing.com
Quality of Life that begins with the first experience We are striving to improve your experience across the board. From our Birthplace to Critical Care and everything in between, you can expect quality. Every patient room now includes: • Interactive TVs • Improved family areas • Room service • Healing art, natural lighting and noise reduction • Enhanced patient safety
400 Rosalind Redfern Grover Parkway Midland, Texas 79701 432.221.1111 www.midland-memorial.com
your home for healthcare