november 2016
Wellness For Life
Achieve Total Wellness Find the Perfect Type of Yoga for You pg. 4 Brighten Up Your Home pg. 7 Your Guide to Healthy Skin pg. 10
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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, Joy H. Coleman, Alyssa L. Sinclair, Earlene Smith Photography Mark Swindler Design Sarah Fleck, Chantel Miller
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4 Yoga For You 7 Brighten Up Cooler Days
16 Get Fit With Kim: Do You Feel Sick After a Workout?
8 How To Beat Holiday Stress
18 Health & Beauty: Happy Holidays
10 Your Guide to Healthy Skin
20 Recipe: Chai Pumpkin Spice Latte
ON THE COVER Achieve better health both inside and out this month with our articles on yoga, handling holiday stress, healthy skin, and more.
READ MORE INSIDE
an apple a day november 2016
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yoga for you by Alyssa L. Sinclair
Y
oga is a form of exercise that combines movement, building strength, and stretching through an ancient system of poses developed in India thousands of years ago. Traditionally, yoga is made up of asana (meaning poses), pranayama (meaning breath work), and meditation (or controlling the mind). In the modern day practice of yoga in the United States, how to incorporate these three aspects of traditional yoga practice is often up to the discretion of the teacher or school of yoga. Many different styles of yoga have emerged as it has become popularized as a form of exercise. If you are a beginner, it can be confusing to navigate all of these different yoga styles and terms. This article will provide a breakdown of some of the different classes you might often see, and hopefully will help you choose a style that is right for you. HATHA Hatha is an umbrella term that includes many styles of yoga. It means “sun” and “moon” and refers to the balancing of masculine and feminine, or hot and cold, energies within us. Hatha yoga classes at a yoga studio typically have a blend of gentle 4 november 2016 an apple a day
movement and stretching, breathing, and a focus on relaxation. Poses can vary based on the teacher or studio. This style of classes can be great for all levels. Holding poses for longer gives a chance to focus on alignment. Beginners may find this to be a good, low-pressure place to start, because they may not feel as rushed as with other styles. VINYASA A “vinyasa” is a method of movement that links breathing with transitioning between poses. A vinyasa yoga class is a class that uses this concept, emphasizing linking deep breath work as you move from pose to pose. These classes may also be referred to as a “flow” class. Vinyasa classes tend to emphasize more strength building and movement. Most people find these classes to present more of a workout than hatha classes. Vinyasa classes could be heated or not heated, depending on the studio and teacher. With most vinyasa classes you can expect to move and sweat. One of the great benefits of vinyasa is the creativity of the sequencing and the experience of moving and breathing simultaneously. Continued on page 13
We’re Moving!
On Friday, November 4, 2016, MCH Urgent Care, located at the Center for Health & Wellness on Highway 191 and Faudree Road, is relocating to the new
Center for Primary Care - 42nd Street 1940 East 42nd Street, Odessa
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Monday - Friday 9:00 am - 8:30 pm Saturday and Sunday 10:00 am - 5:30 pm
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• Minor injuries and illnesses • Open seven days a week
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Accepting Insurance | Medicare | Medicaid
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Center for Primary Care – 42nd Street 1940 East 42nd Street • Odessa, Texas 79762 mchodessa.com • (432) 640-2749
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• Meeting healthcare needs for the entire family
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MCH ProCare Family Medicine Monday - Friday
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Medical Center Health System is working to bring more primary care to our growing community with the allnew Center for Primary Care – 42nd Street. Now you can find family practice and urgent care services all close to home and in one convenient location, including:
Brighten Up Cooler Days by Joy H. Coleman
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or so many of us the fall and winter seasons bring low spirits as the days get shorter. Many experience changes in moods and behavior, feelings of exhaustion, and most of all depression from the change in sunlight. As daylight starts to leave earlier and nights get longer we suffer from a mild case of winter depression called the winter blues. Minor changes in your home décor can chase away the winter blues and still keep you within your budget. When days become shorter consider bringing some brightness indoors. A bright hue that appeals to your taste can be added as throw pillows, a bed spread, vases, or as a tablecloth. You might add a colorful poster or painting to the living room to brighten it up. A fresh coat of paint can have an even bigger impact. There is no right or wrong color as long as you’re happy and the room shines with your personality.
Scent is the ultimate mood enhancer. It stirs memories and influences emotion more than any other sense.
Color is a powerful tool to create mood in a room, and different colors actually help you feel better in a room. Consider how these colors and textures affect your attitude. • Blues: Top blue color picks are lighter shades of blue selected for their soothing attributes and connection with water. They are associated with such feelings as serenity, harmony and peace, and create a calming environment. It evokes clear skies even in the dreary days of winter. Blues combine easily with white, cream, yellow, gold, and red. • Reds: If you connect with red, then use its warmth and energy to recharge. Splash reds on accessories or on an accent wall and even the dullest room will come alive and so will you. Earthy reds are ideal for an intimate conversation area or a romantic bedroom. Generally, the
colors of red encourage activity, escalate body metabolism, and overcome depression. Oranges bring joy and heal grief. • Yellows: A universal shade of happiness, mellow yellows are known to promote memory, clear thinking and good judgment. They also infuse a healthy dose of optimism. The yellows stimulate your mind, clear your head from headaches, and reduce depression. • Greens: Like nature, the color green (particularly muted green) is known for its regenerating and calming qualities. These help deliver instant harmony and inner clarity. • Neutrals: Beyond bringing warmth to a room, neutral hues such as sandy taupes and creamy whites can be uplifting, offering a stress release from life’s daily pressures. If adding color by painting is too rich for your budget, consider going to the grocery produce section—a Continued on page 14 an apple a day november 2016
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HOW TO BEAT HOLIDAY STRESS by Joy H. Coleman
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fter years of excitement and drama, exhaustion and post-holiday let-downs, my fondest memory of a Thanksgiving Day was in 1998. Zazu, the cat, and I spent the day on the sofa, reading a great novel. We ate a key lime pie and drank Diet Dr. Peppers. The only compromise was that Zazu wanted water and more room on the sofa. It was a terrific day.
is covered, they hit on the next. I’d like to avoid the entire holiday season by going on a cruise but I’m afraid the guilt would be too much. What can I do? If you can, go home for one, not both, holidays. You choose. Before going, take some time to think about your own expectations. Realizing that your folks won’t change, ask yourself what they really want to find out. Are they worried you’ll flunk out of school, remain a spinster, or that they’ll have to support you? What are their expectations of your life? Do they think you won’t reach them? Can you share the answers to these questions with them and put them at ease?
There are so many who approach the holiday season with worries: grief or loss of loved family members, unrealistic expectations of having the perfect h o l i d a y, financial and time pressures, social obligations, or isolation and loneliness. Sometimes we just don’t want to be happy in what’s supposed to be a happy season. You could decide before Then again, some going home how far carry the worrisome you’re willing to go with AS LONG AS YOU HAVE A PLAN expectations that this their pressure. When TAKING INTO ACCOUNT REASONABLE year will be different that point is reached, EXPECTATIONS OF WHAT YOU WILL from the last: that we plan for your own time ENCOUNTER AND WALK AWAY WITH, will have no conflict, out—go for a walk, get YOU’LL BE ABLE TO SURVIVE EVEN THE that one dinner will fresh air, calm down, MOST LOVING FAMILY. impress the in-laws, or and change the subject. that having the family together will negate As long as you have a years of neglect, stress, and disappointments. plan taking into account reasonable expectations of what you will encounter and walk away with, you’ll How can we escape the holiday highs and lows? be able to survive even the most loving family. Other than hiding away with a book and a key lime pie, how can we avoid the emotional roller Our holidays are wonderful—for everyone else coaster when coping with the stresses and tensions but me. I work so hard to get everything done: presented during the holidays? cook, go to work, decorate, be sure the kids have the presents they want, make sure his I love my family. Every time I come home from mother is included. At the end I’m exhausted, college, my folks increase the pressure about one thing or another. It’s insane: once one area Continued on page 15
8 november 2016 an apple a day
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your guide to healthy skin by Alyssa L. Sinclair
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ith healthy skin month upon us, we want to share some tips about how to keep your skin healthy and happy, even when the winter weather leaves us feeling drab! There are many easy routines that make your skin brighter, more glowing, and all around healthier, even if you can’t afford expensive facials or regular trips to the dermatologist. APPLY SPF Any dermatologist will tell you that wearing SPF regularly is an absolute must for life long skin health. It doesn’t matter if you are inside or outside, if it is sunny or cloudy, summer or winter, SPF needs to be applied every day! This is because you are exposed to the sun when you are driving, when it is cloudy, and even while sitting by a window. Exposure to UVA and UVB rays from the sun increases your risk of skin cancer. Just ten minutes of sun exposure a day does more damage to your skin than your body can repair in twenty-four hours. Cosmetically, sun exposure may give you a temporary tan, but long term causes dark spots, wrinkles, unevenness and loss of skin firmness. SPF helps to prevent this by blocking out the damaging rays. You can still get some color while wearing SPF, but much more safely. Look for 30+ SPF in your daily moisturizer and makeup, if you wear it. There is no harm in layering! Don’t forget your neck, chest, ears, and the backs of your hands too. 10 november 2016 an apple a day
CLEANSE, TONE AND MOISTURIZE It may seem obvious, but you must cleanse and moisturize your face twice a day. Leaving dirt, makeup, sweat, or oil on your skin clogs your pores. Most dermatologists recommend a gentle cleanser, but consider your skin type and environment to find what works for you. If you have oily skin or acne you might want something a little stronger, but remember that stripping oil too much actually causes your skin to overproduce to make up for the deficit, making the problem worse. If you live in a less humid environment, a richer cleanser might help prevent dryness. Toning after cleansing at least once a day can help to brighten the skin, and remove any residue accidentally left over after cleansing. Rose water and witch hazel are two relatively inexpensive toning options. Apply to a cotton pad and gently wipe around the face, avoiding the eye area. In general, look for skin products that don’t contain alcohol, which only further dries and ages the skin. Drying your skin out will disturb the natural balance of the tissue, eventually causing a loss in skin plumpness and elasticity. This is just one reason why moisturizing is so important. Moisturizing helps to keep skin cells plump and healthy, and is important for all skin types. Look for moisturizers that contain ceramides and hyaluronic
acid. Ceramides form a protective layer that plumps the skin, while hyaluronic acid is connected to cell renewal and skin elasticity. EXFOLIATE OCCASIONALLY Exfoliating refers to the process of sloughing off dead skin cells. This is important for healthy skin because cell renewal tends to decrease as we age, causing dullness and clogged skin. This means that we have to give our skin an occasional boost by removing the build up. Exfoliating once a week, either manually with a scrub, or by applying creams with chemical exfoliants like Retinol, helps to prevent dull, rough looking skin. Keep an eye out for products containing fruit enzymes, like pineapple or papaya. Eating these fruits can also help with skin radiance.
DIET—EAT YOUR VEGETABLES AND HEALTHY FATS Just like regular exercise, a healthy diet has many health benefits. Try to regularly consume a balanced diet of vegetables, fruit, whole grains, healthy fats, and lean protein. In particular, dark leafy greens can help to reduce inflammation, which has a tendency to show up in the skin. The high fiber content of some vegetables can improve digestion, and eliminating toxins from the body tends to improve the radiance of your skin and reduce imperfections. Healthy fats, in particular Omega 3s, help to produce plump, healthy skin. To increase your intake of Omega 3s, consume fresh, cold-water fish like salmon, pumpkin seeds, and walnuts. Biotin is also an important nutrient for skin and hair, and can be found in fish, avocado, almonds, and eggs, among other foods. Both Omega 3s and biotin can be taken in supplement form as well.
EXERCISE REGULARLY It’s no secret that regular exercise does wonders for your health. While cardiovascular activity three GIVE YOURSELF AN AT-HOME FACIAL! to five times a week improves heart health, it Don’t have the time or budget for a professional also boosts circulation facial? That’s okay! You and oxygen intake. It can give yourself a facial With your blood pumping and more using natural, easy-todecreases cortisol, the oxygen traveling to your cells, your find ingredients. A facial stress hormone, by skin will regenerate more quickly, producing endorphins. every six to eight weeks All of these benefits can improve the overall and get a healthy glow. are great for your skin, appearance of your too! Cortisol breaks skin by de-clogging, down collagen over time, causing wrinkles and an boosting circulation, and shrinking pores. Begin appearance of aging skin. By decreasing cortisol by cleansing and toning the skin with your regular through exercise, you are creating younger looking products. To open pores, either get in the shower skin long term. With your blood pumping and with the door closed, or heat up some water on the more oxygen traveling to your cells, your skin will stove and drape a towel over your head to trap the regenerate more quickly, and get a healthy glow. steam for a few minutes. Then apply a clay mask, Weight training is also beneficial for your health, which can typically be found at an affordable price improving muscle mass and helping to maintain at natural food stores, or make your own mask. bone density as we age. Lifting weights a few times Whipped egg whites are known for tightening the a week can help to balance hormonal levels, and pores, while mashed strawberries can be applied improve skin elasticity as we gain muscle. over the face to tone and reduce oil. Let your mask sit for 10–20 minutes, or until the skin feels tight. The key to exercise and skin health is moderation— Remove with warm water. Consider using a gentle too many high intensity, very sweaty workouts could exfoliating scrub if your skin is not too sensitive. If cause acne or aggravated skin. Be sure to cleanse you don’t have one, you can make one using half your skin using a gentle cleanser after you exercise a cup of sugar mixed with half a cup of coconut oil. to avoid clogged pores. If you notice acne getting Gently cleanse again if it leaves your skin oily, and worse, consider adjusting your exercise plan to a apply your favorite moisturizer. Take extra care to more moderate intensity. massage your skin for three to five minutes, thereby increasing circulation. an apple a day november 2016 11
All Together Now Just as healthy joints work with bones to make movement a smooth process, West Texas Orthopedics, Total Joint Center and West Texas Therapy have joined together to make every step of the orthopedic surgical process, from consultation to therapy, as fluid as possible. Comprehensive joint care is one more example of how we’re lighting the way toward making Midland the healthiest community in Texas. Contact us at 432.686.0321 or visit midlandhealth.org to learn more.
flowing movement, and poses that require strength and deep breath work. There are usually different options when it comes to the temperature of the class, based on your level. Teachers have more creativity when it comes to sequencing, but the style is based in the repetition of certain sequences in each class. This style will also make you sweat and detox, build your strength, and your balance. There are many other styles of “power” or heated yoga, with variations depending on the studio and teaching style. Usually you can expect an emphasis on getting a good workout, building strength, movement, and sweating in these classes. Continued from page 4 ASHTANGA Ashtanga yoga is a style developed in the 20th century, with emphasis on the repetition of certain series of movements. Every class begins with five repetitions of Surya Namaskara A and B, a series of movements and standing poses. This style combines postures with breath, and typically classes are pretty structured when it comes to the poses practiced. Ashtanga yoga is known to be challenging, with a clear progression from beginner, to intermediate and advanced levels requiring knowledge of proper alignment, discipline, and strength. HOT OR POWER YOGA “Hot” or Power Yoga includes a number of different yoga styles, most of which have been popularized recently in the United States. Two of these schools of yoga include Bikram and Baptiste. The names of these styles refer to their founders. Bikram yoga is practiced in a humid, 104 degree Fahrenheit room. Classes are ninety minutes, and consist of the same 26 poses each time. This could be categorized as a heated hatha class. There are detoxifying benefits to practicing in this kind of heat, and the longer holds for the poses build your balance and strength. Some people may find these classes to be too hot, or the poses too intense for their joints, while others love the experience of intense sweating and challenging poses. Baptiste yoga is a heated vinyasa style. It is called “power” yoga, because there is a combination of
YIN Yin yoga is a style based in holding poses for three to five minutes, or longer, in order to facilitate stretching of the muscle fascia. It always depends on the teacher, but usually the emphasis is on seated or lying postures with props like pillows, or blocks, to help support you in these longer holds. This kind of deep stretching can help improve circulation to the joints, and improve back or hip pain. Just because they are seated poses, don’t think you are getting off easy—the sensations can be intense in these stretches! A more meditative style of breath and relaxation is usually used. Some teachers may be trained in concepts of Chinese meridian points and cultivating organ health through yin poses. RESTORATIVE Restorative yoga is another slower style, but the focus is more on deep relaxation and gentle stretching, rather than the intense stretching of yin. In restorative yoga, complete relaxation is encouraged by reducing movement to soothe the nervous system. Poses are usually held for longer with pillows, bolsters, or blocks. This is a great style of class when you need to de-stress, meditate, or just let go. While classes always differ from studio to studio, being familiar with some of these styles can help you to feel more prepared as you pick what class to attend. There is a style of yoga for everyone, and if you had one bad experience in the past, don’t be completely discouraged! Trying classes is the way to find a teacher and style that works for you. an apple a day november 2016 13
Continued from page 7 large container of brightly colored fruits or vegetables can add spice and color. Growing your own herbs in a movable container garden not only adds color, but brings sublime scents into every room. Add fragrance and more colors with scented candles. Scent is the ultimate mood enhancer. It stirs memories and influences emotion more than any other sense. It’s an easy, affordable way to create ambience and bring a style to life. Choose scents that remind you of warm weather: try florals or ocean scents for a change of pace. Enhance a warm, homey feeling with vanilla, rich coffee, or apple pie scents. Asian-influenced style is enhanced with fragrances that contain green tea and ginger and creates a peaceful, relaxing space. Light, airy colors, textures and fragrances like lavender and linen can make a room feel like a spa get-away.
A large container of brightly colored fruits or vegetables can add spice and color.
The next time your light bulbs need replacing, purchase bulbs that produce simulated natural light. They promote a better sense of well-being and reduce eye strain. Installing full-spectrum bulbs throughout your home can counterbalance the effect of winter blues. These bulbs provide natural light similar to the sun, helping you to feel more energetic, focused, and alert during the winter months. Varying your light sources can also lift your spirits. Have a mixture of overhead fixtures, task lighting, floor lamps and “up” lights throughout your home and office. Banish winter’s stale air by throwing open the windows daily. Even if it is only for a few moments, this gives dust and odors a way out. In rooms without a window, spray with a lightly scented air neutralizer to give your home a clean smell. • Make cleaning a winter priority. Revitalize your mood by using a cleanser with a fresh, uplifting scent. Laundering bathroom throw rugs, towels and shower curtains brightens them up and makes them smell fresh. • Put sofa cushions, decorative pillows and throws in the dryer for a 10–minute fluffing. 14 november 2016 an apple a day
The addition of a scented fabric softener sheet provides a crisp, clean scent. • Fill your drawers with bright scents of spring and summer by tucking a fabric softener sheet or scented soap into each clothing or lingerie drawer to bring the warm scent of different seasons to each day. Feng Shui philosophy instructs us to place tall plants, chairs with straight backs, and narrow bookcases to lend an uplifting energy to any space. Patterns with vertical stripes have a similar effect. Blend these furnishings and design elements into any room where you are prone to feel depression. The same decorating philosophy addresses your clutter. We all spend lots more time indoors during the winter. Give yourself more room to move around by creating spacious pathways throughout your home, take stacks of reading material off the floor, clear the counter tops, and store kids’ toys when they’re not being used. Winter is also the season of self-nurturing. With that in mind, what better way to honor the season than to position a comfortable reading chair in a corner? Add a snuggly blanket, a footstool, a small table and a reading lamp. The mere sight of your cozy corner will remind you to slow down, relax, and enjoy some precious quiet time.
Continued from page 8 frantic, over budget, and emotionally spent. Is it supposed to be like this?
Simplify your whole experience this year: look at your expectations and ask if they’re reasonable. If you have fifteen things to do on your list and the majority of them aren’t being done well, cut that to only two or three that you’ll do quite well.
No! But each year you choose to do this you set the stage for further expectations from your family. Try to share the wealth—give everyone a responsibility. They may not do it the same way you have, but Are the fifteen things your expectations or from you’ll have to give up your mother and control of the outcome. grandmother? Changing TRY TO SHARE THE WEALTH—GIVE Include everyone family rituals is not EVERYONE A RESPONSIBILITY. THEY and you may have being disloyal—you MAY NOT DO IT THE SAME WAY YOU just developed a new might take an aspect of HAVE, BUT YOU’LL HAVE TO GIVE UP family memory! that previous ritual and CONTROL OF THE OUTCOME. INCLUDE incorporate your own I’ve lost so many family’s new holiday EVERYONE AND YOU MAY HAVE JUST family members in tradition. Be sure you DEVELOPED A NEW FAMILY MEMORY! the last five years. The discuss any changes holidays to me are a with your relatives reminder of who isn’t here, not who is. How do I first—reduce stress, increase communication, find start to move on without allowing their memory a compromise if necessary, and do it all before to be forgotten? the event. Don’t go through the holidays thinking you should not be grieving. After a period of time has passed allow yourself some quiet time during the day to remember with love those who have passed. Then rejoin the spirit of the day and look to find a comfortable emotion other than grief where you can live in the present. Do something to create a different, positive holiday memory if you have to reclaim the holiday from a previous horrible or sad event. It may be time to talk to a counselor, therapist, or pastor. Self understanding is the beginning to change your perspective. If you understand your grief or stress, then the power and its impact on your life seems to become less.
There’s always so much going on during the holiday season. I don’t want my kids stressed any more than necessary. What can I do to help them? Slow down your own schedule and reconnect with your kids during the school vacation. When things get hectic, schedule some time for them of uninterrupted play. Let them participate—or find new ways they can participate and help prepare for the holiday. They might be interested in thinking of a special gift and you could help them make things to celebrate the holiday. Most importantly, keep relationships in mind, not just getting the job done.
Is there enough time to get ready? I start shopping for bargains during the year, cooking and freezing in early November, and by New Year’s I’m a grump. Help! When you try to meet unreal expectations then you’re going to get stressed. Someone might come up with a new idea that would be fun to try, but as the planner, you’re only going to see another burden. an apple a day november 2016 15
get fit with kim
DO YOU FEEL SICK AFTER A WORKOUT?
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fter a hard workout—or for some of you during the workout—do you ever feel nauseated or even vomit? Is this a regular occurrence for you? It can be frustrating, embarrassing, and a little scary especially if you don’t know what’s going on. Feeling nauseated after an intense workout has happened to all of us at one time or another. We push ourselves beyond what we can do for many reasons—competition; getting sick and don’t realize it; working through anger; trying to get to the next level of fitness—however, more often we are experiencing an electrolyte imbalance when we get that nauseated feeling after exercise. Here are some reasons you may be feeling this way and how to fix them. YOU ARE DEHYDRATED Dehydration can lead to many issues that are exaggerated when you exercise. When your body is in state of dehydration your organs, brain, and muscles cannot function properly. And properly functioning muscles is key when exercising. Dehydration will cause nausea, fatigue, lethargy, and soreness during and after exercise. Be sure that you are drinking enough water throughout the day and during exercise. You should get at least half your body weight in ounces daily plus 8+ oz. more for every hour you exercise. (These numbers are just general guides. Some people need more or less depending on their diet, where they live, and the conditions in which they are exercising.) YOU ARE OVER HYDRATED This is rare, but some people actually drink too much water in efforts to be healthy. The “more is better” mentality is actually harmful and dangerous. When you drink too much water, you not only dilute your healthy gut bacteria but also deplete your electrolyte balance. Electrolytes are very important 16 november 2016 an apple a day
Low blood sugar can affect your workout and make you feel nauseous especially if you work out early in the morning. in keeping your muscles (including the heart!) working properly. Losing too many electrolytes or having them extremely out of balance can lead to serious repercussions and even heart attacks. A key symptom is nausea. Typically, those who suffer from over hydration are also eating a very low sodium diet. See the above guidelines for proper hydration. ELECTROLYTES Some of the key electrolytes are potassium, calcium, sodium, and magnesium. If you have ruled out the other culprits and electrolyte imbalance is the cause of your fatigue, muscle cramps, and nausea during and after exercise; here are a couple of things you can do to help replenish them. • Check your nutrition. You may need to add a little more sodium into your diet. You can do this easily with soups, pickles and pickle juice, or electrolyte replacement powders. I have used pickle juice after exercise in extreme conditions for many years with great success. I know that my sodium levels run low and
deplete easily because I have done blood work and sweat tests in my training. (If you are interested in doing a sweat test, contact me.) If you are not sure what electrolytes you need, a replacement powder is the way to go. Make sure you are using one that is not full of chemicals and sugar. If you want to see what I use and recommend, you can see my video on the topic on my Facebook page under Get Fit With Kim and Kim Cates Clinkenbeard. LOW BLOOD SUGAR Low blood sugar can affect your workout and make you feel nauseous especially if you work out early in the morning. If you are exercising on an empty stomach, you may not have enough food (energy) to exercise. Eat something easily digestible (like apple slices) 30 minutes or so before your workout.
lie down immediately after a vigorous workout or between exercises. Your age, fitness level, medications, and workout intensity will determine the length of the cool down needed. Feeling sick during or after exercise is not fun and will more than likely cause you to be discouraged and quit. Therefore, figuring out the root cause and implementing the strategies suggested will not only help you not feel sick but will allow you to progress your fitness and better your health long term. Be sure to follow me on Facebook for short live videos on many topics every week. Special thanks to this month’s contributor: Kim Clinkenbeard, CPT, FNS www.getfitwithkimtoday.com
A DROP IN BLOOD PRESSURE This can also be the cause of lightheadedness and nausea. Blood pressure medications increase the risk of this happening during and after exercise. If you experience a drop in blood pressure; extend your cool down. Do not suddenly stop, sit, or
Cooking With Kim Fall 2016 Cooking Class Schedule November 10th - “Thanksgiving Leftovers” - $35 Easy recipes you can make with all the leftover Thanksgiving food! It’s not just about turkey sandwiches any more. Payment and registration required prior to class. To register and pay, or ask questions, contact Kim at 432-557-5001 or www.getfitwithkimtoday.com. The classes are filling up quickly, so hurry to reserve your spot!
health & beauty HAPPY HOLIDAYS
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or me, as for many others in the Permian Basin, the holiday season begins the first weekend in November with The Junior League’s annual Merry Market Place. This wonderful extravaganza transforms the Ector County Coliseum into a festive shopping bazaar of over one hundred booths that offer a huge array of clothing and accessories, jewelry, holiday decorations, and food. Many women are able to complete their Christmas shopping over the four days of the market. There are also a couple of lovely events, one in the evening that includes men and another in the morning that is primarily for women. Speaking of the holidays, what an important time it is to take every precaution to remain healthy and feeling our very best. We are so tempted to over eat, to choose the wrong foods, and to indulge in alcohol. We fail to get enough sleep, and often cheat on our commitment to exercise regularly. No wonder that, with our immune systems compromised, we are susceptible to the various illnesses linked with being at close quarters with many people. We find ourselves at home sick, forced to forgo an event we had really looked forward to. Possibly, an even worse scenario is that we continue to drag through the days and evenings, not feeling good enough to really enjoy the holidays but refusing to give up and take time to get well. When we feel lousy, we are not at our best with others and are not much fun to be around. We also often look really terrible, a major concern for all of us. Let me challenge you to perform a silly little exercise. Stand in front of a mirror, preferably a full length one. Look at your face and entire body and make a promise to your reflection to be kind to yourself. Say something like, “Tom (Jane) I really do appreciate all you have done for me. For many years you have served me well. You have allowed me to walk, run, and even dance. Because of you I have enjoyed many interesting experiences. Starting today I am going to treat you kindly and take good care of you 18 november 2016 an apple a day
It often requires deliberate verbal commitment to change the direction of our lives.
as I do not want you to stop functioning. I promise to provide you good healthy food, to hydrate you, and see that you have a balance of exercise and rest. I will not subject you to harmful products or foods. Alcohol will be limited while tobacco and other drugs totally excluded. I promise to cut back on foods that do not contribute to my physical wellbeing. I will keep my weight, blood pressure and cholesterol under control. Thanks again for all you have done for me throughout my life. I promise, starting today, to be more considerate of you.” As elementary as this may sound, it often requires deliberate verbal commitment to change the direction of our lives. To make a promise to ourselves or to another person increases the possibility of that action being successfully accomplished. Promises made orally have power. Throughout the ages, marriage vows spoken before witnesses have served civilization well in the stabilization of families. In this case, telling a friend or family member about your plans to adhere to stricter health rules and to possibly shed a few pounds can reinforce your determination, especially if that person joins you in the commitment. I wish you a lovely Thanksgiving. May you be surrounded by people you hold dear and may your heart be filled with gratitude for all the blessings we as Americans too often take for granted. I look forward to hearing from you with your questions and comments. And, always remember to smile. As a smile is an instant face lift. Special thanks to this month’s contributor: Earlene Smith earlenes@cableone.net
Earlene Smith Executive Consultant 432-563-0682 432-553-9957 earlenes@cableone.net
“Changing skin. Changing lives.�
Chai Pumpkin Spice Latte by Kim Clinkenbeard CPT, FNS 2 ½ cups hot brewed chai tea 4–6 tsp. unsweetened vanilla almond milk 2 Tbsp. unsweetened organic canned pumpkin puree 1 tsp. cinnamon ½ tsp. ginger ¼ tsp. nutmeg ¼ tsp. ground cloves ¼ tsp. allspice 2–3 Tbsp. organic pure maple syrup Add all of the ingredients to a blender and blend until combined and frothy. Be careful when blending hot liquids as they tend to expand! Serve hot. Makes 2 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.
Palmer Drug Abuse Program 1208 W. Wall St.
Graham Pharmacy 1601 W. Wall St.
St. Joseph’s Home Health 30 Village Circle
HealthSouth 1800 Heritage Blvd.
Walgreens Drug Store 3221 W. Wadley Ave. 215 Andrews Hwy. 4313 Andrews Hwy. 3201 N. Big Spring St.
HEB Pharmacy 3325 W. Wadley Ave. Midland Memorial Hospital 2200 W. Illinois Ave.
20 november 2016 an apple a day
ODESSA Albertsons Pharmacy 1350 E. 8th St. 4950 E. 42nd St. 2751 N. County Road W.
First Baptist Church 709 N. Lee 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.
Odessa Christian Faith Center 8860 N. Andrews Hwy.,
University Pharmacy and Medical Supplies 4850 E. University Blvd.
The Odessa Family YMCA 3001 E. University
Walgreens Drug Store 801 Maple Ave. 2161 E. 42nd St. 1305 W. University Blvd. 1707 W. 8th St.
Odessa Regional Medical Center 520 E. 6th St. Permian Basin Rehab Center 620 N. Alleghaney
Hunt Advertising 3527 Billy Hext Rd.
River of Life Health Food Shop 2601 N. Grandview Ave.
Medical Center Hospital 500 W. 4th St.
Smith’s Shoes 5101 Twin Towers
Mission Fitness 8050 Hwy. 191
Super Shapes 5000 E. University Blvd.
Walmart Clinic 4210 JBS Parkway 2450 West Loop 338 Wendover Family Medicine 4222 Wendover, Ste. 600 Westview Medical Clinic 1220 W. University Blvd. Wheatley Stewart Medical Pavilion 574 W. 5th St.
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Pregnancy—Including High Risk • 3D Sonograms • Gynecology • Urogynecology Urinary Incontinence • Bladder Problems • Pap Smears/Physicals Menopausal Treatment • Tubal Ligation • Contraception Laproscopic Surgeries • da Vinci Robotic Surgical System Minimally Invasive Surgeries • Outpatient Hysterectomies
James Van Riper, D.O., FACOG Board Certified OB-GYN
Jackie Lehr, MSN, RNC Board Certified Nurse Practitioner
Accepting New Patients 410 N. Hancock • Odessa, TX 79761 432–337–4782
3527 Billy Hext Road • Odessa, TX 79765 432-550-5998 fax 432-550-7346 www.hapublishing.com
FROM ALL OF US TO YOU… HAPPY THANKSGIVING!
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