An Apple a Day August 2015

august 2015

Wellness For Life

Showing That We Care A Unique Ministry for Those in Need pg. 5 Teaching Healthy Habits to Kids pg. 6 Learn to Recognize the Signs of Stroke pg. 11

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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, Joy H. Coleman, Wendy Hilliard, Ben McCampbell, Earlene Smith Photography Mark Swindler Design Sarah Fleck, Chantel Miller

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3527 Billy Hext Road • Odessa, TX 79765 432 550 5998 • 866 550 7329 fax 432 550 7346 www.hapublishing.com The information in this magazine is not meant to treat, diagnose, prescribe, or cure any ailment. Always check with your physician before taking any products or following any advice you have read. Always consult your physician before you start, stop, or change anything that has been previously prescribed. All content herein is the property of Ha! Publishing and may not be reprinted or reproduced in any medium without the written permission of the publisher. Some art work is used at the sole discretion of the advertiser and is not created by Hunt Advertising.

6 5 Church Under the Bridge Midland: A Different Kind of Ministry

20 Get Fit with Kim: Weight Loss Tips You Can Incorporate Today

6 Healthy Habits CATCHing On

22 Health & Beauty: A Word About Acne

9 Banking on Life

24 Recipe: Mango and Black Bean Quinoa Salad

11 Recognize a Stroke…FAST 14 In Case of Emergency

ON THE COVER Permian Basin citizens show that they care with a ministry for the local homeless (pg. 5) and by teaching kids to eat healthy with fun games (pg. 6). You can be ready in an emergency by learning to recognize the signs of stroke (pg. 11).

READ MORE INSIDE an apple a day august 2015

3

Saturday, August 15

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Join us for the Desert Dash benefiting the Medical Center Health System Foundation. This event will include: • 5K Race • DJ • 10K Race • Jumpers • Health Fair • Water Games • Healthy Snacks & Free Kids Fun Run Sponsored by:

It only costs $35 for the 5K and $45 for the 10K. Sign up online at www.mchodessa.com/desert-dash

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

CHURCH UNDER THE BRIDGE MIDLAND:

A Different Kind of Ministry

by Ben McCampbell

S

top and think for a moment. Think about what it would be like if you didn’t know where you were going to sleep tonight or even if you were going to have anything to eat. The same tomorrow. And the next day. That’s the situation every day for about 300 people in Midland who are homeless and live on the streets.

The Salvation Army, Jesus House, and Family Promise of Midland are among the organizations in Midland and the Permian Basin which help the homeless. They do excellent, valuable work. And there’s also Church Under the Bridge Midland, which held its first church service for Midland’s homeless population in May of 2013.

Church Under the Bridge Midland (CUTBM) meets every Saturday morning on the basketball court behind Amistad Christian Fellowship at the corner of Baird and Washington Streets, one block south of the Salvation Army in Midland. It was founded

by Evan Rogers, who was a restless Sunday-only Christian until he volunteered to help with Jesus House in Odessa. When he learned of a homeless man who froze to death in the Midland winter, he rifled his own closets and distributed warm clothes among the people on the street. Eventually Evan realized that the homeless needed more than just the basics for survival; they needed spiritual nourishment as well. He decided to turn the work into a ministry for Jesus Christ.

The setting up of tents, tables, and chairs begins about 8:45. Breakfast is served at 9:30, and then there’s some “hanging out” time until the worship service begins at 10 am. Volunteers are encouraged to get to know those they’re serving. They are not nameless faces; there are some very interesting stories and surprises in their histories. Friendships develop. Lunch is served after worship, and the twenty or thirty or fifty patrons are also given a sack lunch for later, because the soup kitchens aren’t open again until Monday. Rogers says it’s so important to take church to where the homeless are, because they won’t come to a conventional church. They’re uncomfortable in a traditional church setting because of their circumstance, and unfortunately, many regular churchgoers aren’t very receptive to their attendance. Many CUTBM volunteers are initially shocked when a homeless person shows up drunk for Saturday worship, but as Evan says, “The Bible doesn’t set preconditions for worship nor for helping the needy. God listens to drunk prayers just like he listens to sober ones.”

Inebriated attendees are treated like everyone else at CUTBM. One of the reasons Evan Rogers is so passionate about helping the homeless is because he has lived it. When he was growing up, his family was frequently homeless; he says sometimes they’d be Continued on page 16 an apple a day august 2015

5

Healthy Habits CATCHing On

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by Wendy Hilliard

n a sunny July afternoon, a group of kids ages 6 to 12 are lined up in anticipation. “Listen,” says Odessa Family Y employee Courtney Ramirez.

“When I say a Go Food, walk like a duck.”

box itself resembles a tackle box more than a solution to childhood obesity. But don’t be fooled by appearances, this clever tool kit is brimming with games and ideas that keep kids healthy in a fun, easy and affordable way.

She says, “pizza,” no one moves. “Good job, that’s a Whoa Food,” praises Ramirez.

Combating obesity requires a one-two punch—diet and exercise. As kids discern Whoa Foods from Go Foods, CATCH keeps them moving. It uses noneliminating games that are more cooperative than competitive. The program piggybacks on traditional games, like tag, but are reinvented into games called Caterpillar and Zombie. And here lies the beauty of the program—no one sits out. If tagged, the child must do an activity like 10 squats or 10 jumping jacks to return to the game. Because it’s fun, the nutritional information sticks. Children are retaining what they learned and are taking it home.

Next, she says “donut.” The group slightly twitches, but tries to remain motionless, another Whoa Food.

Finally, the fidgeting youngsters hear what they’ve been waiting for, “apple,” a Go Food. Instantly kids are waddling around like happy little ducks.

The concept is simple but effective. Reduce childhood obesity by combining old school games, like tag and Simon Says, with basic nutritional information. Make game movement dependent on food types. For example, any junk or fast food would be a “Whoa” or stop food, while fruits and vegetables would be a “Go Food.”

This is exactly what a 25-year-old universitydeveloped program called Coordinated Approach to Child Health, or CATCH, does.

Isabel Carrasco keeps healthy food readily available for her three children, but was surprised when her daughter declined a trip to a popular fast food restaurant. “I was tired and didn’t feel like cooking,” Carrasco said. “I suggested McDonald’s for dinner.

I was surprised by what my daughter said.” Twelveyear-old Alaina replied, “I don’t want to eat there, that’s Whoa Food.“

The program’s kit includes a bright yellow box with the word CATCH imprinted on the top. The

More kids may soon be following Alaina’s lead.

Due to a newly-formed collaboration, all three

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Odessa Family Y Childcare Centers are using CATCH’s successful strategies. In 2015, the CATCH Global Foundation partnered with the Texas State Alliance of YMCAs, making the program available to Ys across the state.

There’s no denying it, childhood obesity is at an all-time high. We are the largest childcare provider in Odessa. Using this proven program in our summer and after school programs will make a positive impact on local obesity rates,” Moreno said.

Odessa Family Y CEO Edward Moreno jumped at the opportunity to implement the CATCH curriculum. “I felt Odessa needed a program like this. CATCH is an independently tested program.

For more information, contact the Odessa Family Y at 432–362–4301.

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Banking on Life

by Joy H. Coleman

P

arents awaiting the birth of a child can be overwhelmed by the number of decisions to be made before the baby’s arrival, including choosing a pediatrician and whether to breastfeed or formula feed. Another decision to consider is whether to collect and store a baby’s cord blood and/or cord tissue.

A mother giving birth can also give life and hope to cancer patients, too. Parents can donate their child’s umbilical cord blood to the Texas Cord Blood Bank (TCBB) in San Antonio. There are seven cord blood banks in the nation and the TCBB is the only one in the Southwest region. TCBB uses state-of-the-art equipment and quality control.

The first successful umbilical cord blood transplant was performed in 1988 in a boy with the genetic disorder Fanconi’s anemia. Stem cells from the cord blood of the young boy’s newborn sister, who did not have the disorder as known by prenatal testing and who was a leukocyte antigen match to her brother, were transplanted and resulted in curing the boy’s disease.

WHAT IS IT? Cord blood stem cells have the ability to separate into not only different blood cell types, but potentially into different types of tissue including bone, cartilage, hepatic, pancreatic, neurologic, muscle, epithelial, endothelial, and skin.

The process of donating cord blood is free, simple and painless to the newborn child and mother. The blood is sent to the TCBB in San Antonio where the blood is kept frozen and can be good for use for It is estimated up to 20 years.

Another characteristic of umbilical cord blood stem cells is that they are less likely to produce an undesired immune response in the transplant recipient. As a result, transplants using cord that nearly 1 in blood stem cells do not 3 people in the United States require an exact match Umbilical cord blood or even a high level of may benefit from regenerative stem cells are collected matching between the medicine therapy. following delivery of a donor and recipient. newborn infant. Cord This has the potential blood is obtained by the delivering physician or to allow a greater number of individuals, related health care provider moments after the birth by a or unrelated, to receive stem cell transplants simple and safe procedure that requires about five from UCB. minutes to complete.

HOW DO WE HELP? Today, umbilical cord blood (UCB) is being used Over the last two decades, the area of cord as a source of stem cells in the treatment of over blood banking has grown. Stem cells from cord 80 diseases, including leukemias, myelomas, blood have been used in more than 30,000 lymphomas, genetic disorders/diseases, immune transplants performed worldwide for the treatment system deficiencies, and blood cell disorders. In of more than 80 diseases and disorders in both addition, the use of UCB stem cells has been, adults and children. Once regarded as medical and continues to be, studied in cell repair and waste, cord blood stem cells may have the regeneration, in emergency treatment of wounds, potential for medical applications we have never including burns, and in regenerative medicine with imagined. Research continues to build the field of conditions such as cerebral palsy, traumatic brain regenerative medicine. injury, Type 1 diabetes, and hearing loss.

Continued on page 18 an apple a day august 2015

9

Inspiration & Style for Everyday Living

Many blessings for teachers and students returning to school!

“Every child is an artist.”

-Pablo Picasso

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Recognize A Stroke…FAST

by Joy H. Coleman

I

n the US, stroke is a leading cause of death: one American every 40 seconds has a stroke; every three to four minutes, someone dies of stroke. It’s a leading cause of disability, with nearly 1.1 million stroke survivors reporting difficulty in performing basic activities of daily life in 2005. Most people affected are over the age of 65, but anyone can have a stroke, including children and even babies.

Stroke occurs when a clot blocks the blood supply to the brain or when a blood vessel in the brain bursts. Medical experts generally agree that lifestyle changes can reduce our risk for stroke. According to the US National Stroke Association, 80% of strokes are preventable.

Research has shown that the majority of stroke patients do not think that they are having a stroke and so do not seek medical help until their condition worsens. The average time from the start of symptoms until arrival at the emergency room is nearly three and a half hours.

Time is crucial in treating stroke: in general the sooner a patient experiencing a stroke reaches emergency care, the more likely the stroke can be managed to prevent further damage and improve recovery.

WARNING SIGNS OFTEN OCCUR BEFORE ATTACK Warning signs of an ischemic stroke may be evident as early as seven days before an attack and require urgent treatment to prevent serious brain damage.

Eighty percent of strokes are ischemic and are often preceded by a transient ischemic attack (TIA), a “warning stroke” or “mini-stroke” that shows symptoms similar to a stroke, typically lasting less than five minutes, and not injuring the brain. The most effective treatment should be initiated within hours of a TIA in order to prevent a major attack.

SYMPTOMS The acronym FAST represents three symptoms of stroke.

• F is for Face—If one side of her face won’t go up when she tries to smile, a stroke could be occurring.

• A is for Arms—If she can’t hold both arms out to her side, that one-sided weakness could indicate a stroke.

• S is for Speech—If she can’t repeat a simple sentence like, “The sky is blue today,” without slurring or using the wrong words, there could be a problem.

• T is for Time—Call 911 if any of those symptoms are present. Right then. The faster the treatment, the less chance she has of being disabled.

Research has shown that the majority of stroke patients do not think that they are having a stroke and so do not seek medical help until their condition worsens.

an apple a day august 2015 11

Signs of Stroke Quick Guide

F A S T

FACE

• Uneven smile • Facial droop • Numbness • Vision disturbance

ARMS

• Unable to raise arms equally • Weakness • Numbness

SPEECH

• Slurred speech • Using inappropriate or wrong words • Unable to speak

HABITS High blood pressure is the single most important factor for stroke. Monitoring blood pressure is vital to reduce risk. Daily habits that can help prevent a stroke include: • Control high blood pressure level through diet and exercise.

• Diabetics, maintain a strict control of blood sugar levels.

• Don’t smoke and if you do, keep trying to quit. Cigarette smoking is linked to a buildup of fatty substances in the neck artery, which can cause blockage and lead to stroke.

• Exercise regularly and follow a healthy diet.

Being overweight contributes to the stroke risk factors of hypertension, diabetes, and heart disease.

• Keep an eye on stress. Make exercise or relaxation techniques a priority.

Experts have been encouraging people to be physically active for years because it lowers the risk of stroke by almost 63% depending on the intensity of the activity. To get the healthy benefits of exercise, adults need at least 2 ½ hours of moderate-intensity activity a week, such as brisk walking, or 1 ¼ hours of a vigorous-intensity activity, such as jogging or swimming laps, or a combination.

To reduce the risks of stroke even further don’t ignore your diet. The biggest culprit of weight gain is eating too much—especially foods high in sugar and added fat.

A decrease in intake of 5 grams of salt a day—a little less than a teaspoon—was associated with a 23% lower rate of strokes. Excess salt intake means raised blood pressure which leads to stroke. As an individual’s salt intake goes up, so does stroke risk.

Take care of your body and it’ll take care of you in the long run!

TIME

• Time is critical • Call 911 immediately for emergency treatment

12 august 2015 an apple a day

Use this guide to recognize the signs of a stroke.

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In Case of Emergency

by Joy H. Coleman

W

e all know how much we’ve moved into a technologically savvy world.

Everything is powered and loaded.

Just look at the use of scanners for checking out everything from food to books in the library, the car that reminds me to put on a seatbelt, the lamp that turns itself on when someone claps. Of course, these are the bottom rung of technology—nowhere near other modern miracles.

Another item we’ve seen for years has also grown up and become electronic—but not completely! The simple and very useful medical identification alert bracelets that first hit the market in the summer of 1953 have grown up and blossomed into 109 different types of products used exclusively to protect health and well being during an emergency.

The purpose of the bracelets, rings, necklaces, pendants, sports products, medical accessories, GPS-enabled devices, and yes, tattoos, is to ensure you receive proper medical treatment and care during an emergency.

Most of the identification bracelets are connected to a company or foundation’s support network providing sometimes as much as 24/7 services offering individuals peace of mind. Essentially, if you are unresponsive then your personalized engraved medical alert ID works to connect first responders and medical personnel to your up-to-date medical information.

Nobody plans an emergency, but it’s important to take steps to be prepared when emergencies happen. There are many of us only one step away from a medical emergency and when that occurs, seconds can save a life. It is vital to realize how much your emergency medical information and identification services support the emergency personnel in responding to your emergency medical needs.

14 august 2015 an apple a day

HOW THE SERVICES WORK IN AN EMERGENCY During an emergency situation, your medical ID triggers a series of actions designed to save your life and get the best treatment and care.

Upon arrival to your emergency, emergency responders use your medical alert ID to call a 24/7 Emergency Response Service. Those people will get the emergency responders name, badge number, and call-back number should that call become disconnected. They will then ask the emergency responder for your unique identifier number located on your medical ID. The specialist will communicate to the EMT your name and date of birth, along with your full list of medical conditions, allergies, medications, and more. This ensures that the emergency responder on scene has the information needed to make an informed treatment decision.

If you are being transported to a local hospital, the staff can fax your health information to the treating facility so that they have your full health information available upon your arrival and can then offer you faster and safer treatment. IDs alert emergency personnel to your primary health conditions.

In addition to 24- hour emergency response service, the staff are also able to contact your loved ones to ensure you are quickly reunited with family. They also contact your physician to keep them informed of your emergency and hospitalization.

There are times when an emergency responder is not necessary—but the assistance of a family member or friend would help a great deal. These services can contact the family or friend just as quickly as the EMTs. Continued on page 19

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Located at the Center for Health & Wellness 8050 East Highway 191, Suite 200 Odessa, Texas 79765

Eventually Evan realized that the homeless needed more than just the basics for survival; they needed spiritual nourishment as well.

Continued from page 5 “on a bus not knowing where we were going”—a bus to nowhere. But Evan is a hard worker, and he eventually went into banking, becoming a branch manager for SouthWest bank in Odessa (which graciously supported his work with the homeless).

However, the fervor for helping those in need was such that he left the bank to help the homeless full time.

There’s a program which CUTBM conducts that gives participants the experience of homelessness.

It’s called the 24-hour Poverty Simulation, and it’s patterned after the program which Mission Waco has been conducting since 1986. The group comprises between 10 and 20 people—youth groups are typical participants—and they live on the street for 24 hours. Evan says they usually show up with camping equipment, flashlights, their everpresent smart phones, and other modern comforts for an overnight outdoors. All of that is taken away and stored for pickup the next day; they are given salvaged clothing and blankets—and very little else—for the night. It’s a rude awakening for most participants, and it opens their eyes to one sobering side of the real world. For many it’s a life-changing experience. If you have a group that would like to participate in the 24-hour Poverty Simulation, contact Evan at evan@cutbmidland.org for information.

Church Under the Bridge Midland isn’t a one-daya-week ministry. They go on what they call “night strikes” (which Evan first did with Jesus House) four or five nights a week, seeking out the homeless who need warm clothes, blankets, a meal, and hot coffee on a sub-freezing night, or a meal and cool 16 august 2015 an apple a day

water on a hot summer night. This is an area in which they need volunteers to help.

The work of CUTB Midland hasn’t gone unnoticed.

Evan Rogers was presented with the 2015 Jefferson Award for Public Service, and he hopes the recognition will translate into expansion of the ministry’s reach. Rogers says they need three things: volunteers, donations, and prayer. The ministry feeds on average 75–100 people every week.

They provide clothes, survival gear, Bibles, food, water, hygiene kits, and even bicycles to the homeless of Midland.

Welcomed donations include sleeping bags, blankets, tents, clothing, and funds to pay for food and necessary ministry expenses.

Church Under the Bridge Midland is a registered 501(c)(3) non-profit organization; all donations to it are tax-deductible. It has an active Board of Directors, and it works jointly with 2:20 Ministries to provide the salary for the full-time CUTBM pastor and other expenses. You can send donations directly to CUTBM, PO Box 71, Midland, TX 79702 or go online to either www.cutbmidland.org or www.220ministries.com to donate through PayPal. You can also contact CUTBM for information about how to donate the non-monetary items it needs to continue its work.

This organization is the real deal. It ministers to the homeless by providing them with essentials for survival—food, clothing, shelter. And it also feeds their spiritual needs. Church Under the Bridge Midland deserves your help.

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Continued from page 9 In the early 1990s, as the potential for and successes in using cord blood stem cells in treating certain diseases were realized, both private and public cord blood banks were established as choices for storage of the cord blood and tissue.

In the U.S, the Food and Drug Administration provides regulatory and safety supervision of cord blood. All public and private cord blood banks in the U.S. must keep good tissue practice standards.

While the demand and use of cord blood units are growing, donation is only available at 180 collection sites in the United States. As a result, cord blood from approximately 96% of the nation’s four million annual births is discarded.

Today, umbilical cord blood (UCB) is being used as a source of stem cells in the treatment of over 80 diseases.

WHAT DO THEY DO? HOW DO THEY USE IT? Each year, cord blood transplants are needed by thousands of patients with blood cancers, such as leukemia and lymphoma. The search for a donor match can be more difficult for mixed-heritage patients. So there is an urgent need for cord blood from racially- and ethnically-diverse populations to increase the likelihood that all patients can find the match they need. Studies show that positive outcomes increase when patients closely match the donated cells. Patients are more likely to match someone who shares their ancestry.

Here’s what else they found: because a person’s own stem cells can be planted back into that individual without being rejected by the body’s immune system, cord blood stem cells have become an important focus of regenerative medicine research.

The American people are in broad support of more UCB research, according to the results of a May 2014 online survey by the Cord Blood Registry® that happened with National Cord Blood Awareness Month.

Researchers are exploring the use of cord blood stem cells in a number of uses, such as cardiovascular repair to see if cells choose to move to injured cardiac tissue, boost blood flow at the site of injury, and improve overall heart function.

The survey found that nearly 9 of 10 Americans agrees (or strongly agrees) that further research should be conducted to investigate if stem cells stimulate the body’s own repair mechanisms to heal tissues or organs. It showed that more than 75% of Americans are aware of stem cell research to develop more effective treatments for Alzheimer’s, brain injury, and cancer. They also show that Americans believe in the medical benefits of stem cell research and would like to learn more about therapeutic strategies which build, repair, replace, or regenerate organs and tissues.

Also, they are investigating central nervous system therapies to assess whether cells move to the area of brain injury to ease mobility related symptoms and repair damaged brain tissue, such as that with cerebral palsy. It is believed that cord blood stem cells are an important resource to using the body’s own cells for treatment.

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Regenerative medicine is the process of replacing human cells, tissues or organs to restore or establish normal function. It is estimated that nearly 1 in 3 people in the United States may benefit from regenerative medicine therapy.

For more information visit www.cordblood.com and www.southtexasblood.org.

Continued from page 14 Single engraving options are available for a various number of health conditions. However, for those with multiple health conditions or for those who wish to communicate additional allergies or medications on their medical ID, medically-trained staff select an engraving that highlights the most critical health information based upon emergency responder and health professional protocols and standards. There exists a structure of medical information and data standards that are accepted and followed by emergency responders and health professionals. This ensures that your medical ID speaks to professionals in their same language and thus eliminates confusion and potential errors.

Choosing a company to be connected to through your medical alert ID can be confusing, but understanding the services they offer is smart so you’ll know what’s available. Call center staff undergo a thorough training program to assist with: • Appropriate documentation of your medical information • Excellent service to healthcare professionals using the service in an emergency • Documenting your Emergency Health Record • Selecting accurate medical ID engravings and adhering to medical terminology standards and abbreviations There are unlimited reasons for you or your loved to wear a medical ID when living with common or unusual medical conditions. Here are just a few to consider: • Alzheimer’s/dementia • ADD/ADHD • Fall risks • Anemia • Hypertension • Diabetes • Cancer • Food allergies • Dialysis • Blood thinners (Coumadin/Warfarin) • Lung disease • Autism • Heart disease • Asthma • COPD • Blood disorders

• Children with special needs • Drug allergies • Pacemaker • Stroke risks • Hypothermia • Epilepsy, seizures • Multiple Sclerosis

Prior to making your medical ID bracelet or necklace purchase, it’s recommended to ask a few key questions: • Why do I wear a medical ID? • What actions can I expect to take place during an emergency as a result of wearing the medical ID? • What information, if any, should I have tied to my medical ID? • What concerns do I have about the privacy of my information should my medical ID become lost?

SIMPLE OR COMPLEX MEDICAL IDENTIFICATION INFORMATION—WHAT CAN BE INCLUDED IN THE SERVICES? Personal Health Record can be available through a website or phone service using a pin number for access to health information.

Live 24/7 Emergency Response Service and mobile app connects registered first responders and health information.

Family Notification Contact phone or pin number can be engraved on the medical alert ID. Live 24/7 family notification service ensures you are quickly reunited with loved ones. Physician Notification contact phone or pin number can be engraved on your medical ID. This ensures that your private physician or healthcare provider is made aware of your emergency treatment.

Wandering Assistance live 24/7 service works with local law enforcement to ensure you are safely returned home.

A security pin number is engraved on the medical ID and can be accessed if your medical ID becomes lost. This service is HIPAA compliant and requires professional registration before releasing personal health information.

an apple a day august 2015 19

get fit with kim

WEIGHT LOSS TIPS YOU CAN INCORPORATE TODAY

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rink more H20. You should aim to drink at least half of your body weight in ounces of water daily. For example, a120 lb. person should aim for at least 60 oz. of water daily. If drinking water throughout the day is challenging for you, try writing times on your water bottle with a marker. That way, you will see at 9 am, 12 pm, 3 pm, 6 pm you should be drinking that bottle. This makes it easy to keep track, ensures you drink water throughout the day, and holds you accountable.

Eat and be satisfied with smaller. Portion size matters most when it comes to proper digestion and weight management, weight loss, or weight gain. For some, several small meals a day works best for proper digestion—their stomachs are not capable of easily digesting large amounts of food at one time. Others do well eating 3 larger meals a day—frequent snacking is just not possible with their schedules or may cause them to gain unwanted pounds if they do not compensate with smaller reduced portions during their 3 main meals.

Whichever your meal-timing strategy, food prep is key to ensure you are getting proper portions and healthy nutrition throughout the day.

FOOD PREP TIPS TO MAKE YOUR LIFE EASIER I know it can be pretty overwhelming if you have a demanding job, aren’t home very often, or don’t have a lot of time to cook. Luckily, there are several ways to make eating healthy easier by prepping your food ahead of time. Here are a few of my go-to food prep tips: • Pre-bake foods like sweet potatoes, chicken or fish, and roasted veggies in large batches beforehand so that you have 3–5 days worth of easy, healthy options to choose from.

• Make large portions of healthy grains like quinoa and brown rice so that you have easy, healthy carbs at hand at all times.

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Portion size matters most when it comes to proper digestion and weight management, weight loss, or weight gain.

• Pre-cut veggies like bell peppers, carrots, broccoli, and cauliflower so that they’re easy to grab for snacking, salads, or quick stir fries.

• Plastic storage containers and baggies allow you to easily portion out and pack your food ahead for quick lunches and snacks.

• Always make leftovers! Seriously, start getting in the habit of this and it will make your life so much easier. Make twice as much as usual at dinner, make enough oatmeal for the next few mornings, make extra of a recipe and freeze the rest for later. That way, when you have zero time to cook, you’ll always know you have something quick and healthy you can grab in a hurry. In my cooking classes, I give you options for repurposing and freezing leftovers!

We always cook in bulk!

• Can’t remember to eat? Make a schedule!

Label your containers and baggies with the meal and time to eat it so that when you hit the fridge or pack your meals for the day you can

spot it quickly. Setting an alarm on your phone to buzz you when it’s time to eat is also helpful for many who have busy schedules. It is simple, yet effective! Going too long (more than 5 hours) without eating will lead to blood sugar crashes, fatigue, poor concentration, irritability, and overeating (usually junk food) late in the day/night.

Color your plate. It is no secret that eating a variety of colorful food provides vitamins, minerals, and antioxidants to nourish your body that can’t be replicated in a supplement or multivitamin. Each color contains its own nutrients: • Red: lycopene and anthocyanins • Orange: vitamin C, carotenoids, and bioflavonoids • Yellow: nutrients that promote good digestion and optimal brain function • Green: lutein and indoles • Blue/Purple: antioxidants and anti-aging properties • White: nutrients that increase immunity

Lift weights. Lifting weights, whether it’s actual weight at a gym or body weight exercises at home, will help you build lean muscle and increase bone density. Not only will toned muscle help you look better, but it will make your body a fatburning machine!

Walk daily after dinner. Making a habit of taking a stroll after dinner is a great way to help you unwind, get fit, sleep better, and spend a little more family time together.

I have written more in-depth articles on each of these helpful tips. Just go to the archives for Get Fit With Kim at www.anapplemag.com to read more.

Or contact me at www.getfitwithkimtoday.com for additional help and resources.

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

Cooking With Kim Fall 2015 Cooking Class Schedule August 6th - “Sushi” ($40)

September 24th - “Let’s Go Fishing!” ($35)

September 10th “Soup-er Hearty Meals” ($30)

October 8th - TBD

Learn how to make your own sushi just the way you like it—cooked or raw or vegetarian.

Don’t be afraid of cooking fish! These easy recipes and techniques will ensure a perfect meal every time.

October 29th - TBD

Each class is $30–$40 (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!

health & beauty A WORD ABOUT ACNE

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very year Americans spend billions, yes, billions on products and treatments to clear and prevent the reoccurrence of acne. While the majority of the acute cases of acne occur during the teen years, many adults also suffer bouts of this dreaded affliction.

I recently visited with a woman near fifty who was distraught over the appearance of her face and neck. With tears in her eyes she said, “I never had pimples as a teenager and now I am dealing with both acne and wrinkles.” Even after the severe breakouts have subsided there is often permanent scarring with which to deal. The emotional trauma created by both the active acne and the lasting damage to the skin can be devastating.

The treatment of acne remains difficult, in part, because there are so many erroneous theories on both. For my information, I am drawing primarily from the book Write Your Skin A Prescription for Change by Katie Rodan, M.D. and Kathy Fields, M.D. These two women are Stanford Medical School Graduates, practicing dermatologists, and creators of the highly acclaimed acne treatment Proactiv Solution (1995). Within the last ten years they have introduced a complete line of skin care, Rodan and Fields. One of their four regimens treats adults who continue to be plagued by breakouts.

(These products are available only through trained consultants.)

While the majority of the acute cases of acne occur during the teen years, many adults also suffer bouts of this dreaded affliction.

In their book, the doctors debunk a number of myths on the cause and treatment of acne. One common belief is that washing the affected areas with strong soap and hot water is an effective combatant. In reality, such harsh treatment is not good for any 22 august 2015 an apple a day

skin. Soap and hot water are great for dishes and clothes, but not for our skin. Another myth is that acne is spread from contact with objects like a cell phone. The possible connection here is that pressure and perspiration on an area can cause irritation thus leading to inflammation in the pores and breakouts. A third widely held assumption is that greasy foods cause acne. Despite exhaustive research, there has been no direct connection between diet and acne. Certainly many people have adverse reactions or allergies to specific foods, but they do not appear to have anything to do with acne in general. Rest assured, chocolate does not cause acne. Many people erroneously believe lying in the sun will clear acne.

This is a serious mistake as you are merely inflicting additional damage to skin that is already in trouble.

Acne occurs when excessive oil is blocked within a pore causing inflammation below the surface of the skin. The pimple or cyst that erupts on the skin’s surface has probably been developing for two weeks.

Thus, like a tiny volcano, the eruption is a result of what has been in the process of developing. For this reason, any successful treatment must involve the entire area that is prone to breakouts and kill the bacteria both on and below the surface in order to unclog the pores. Spot treating the breakouts does not stop the ongoing cycle. Products that can work successfully in controlling acne are salicylic, alpha hydroxyl acids, retinoids, and sulfur. The doctor’s choice for treatment is topical benzyl peroxide which they have found to be more effective than the most

commonly prescribed oral medications that contain antibiotics, often Tetracycline, or Minocycline.

A final word of caution—while the treatment of acne has come a long way in the last few years, there is no cure for acne. Control of this problematic condition is successful only through constant vigilance, the wise use of the best treatments available, and patience. The final goal is to achieve a clear skin with no lasting damage.

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.”

Mango and Black Bean Quinoa Salad

by Kim Clinkenbeard, CPT, FNS

1 cup quinoa 3/4 cup low sodium organic chicken broth (or veggie broth) 1 large mango, diced (you can use frozen mango, thawed) 1 red bell pepper, chopped 1/2 cup organic sweet corn kernels (frozen or fresh, cut off the cob) 6 green onions, sliced 10 cherry tomatoes, quartered

1/4–1/2 cup fresh cilantro, chopped 3 Tbsp. red wine vinegar 1 Tbsp. extra virgin olive oil Juice of 1 lime 1/2 tsp. kosher salt (to taste) 1/4 tsp. cracked black pepper 1 can of black beans, rinsed and drained 1 package of mixed baby greens

Add the quinoa and the chicken broth to a medium-sized pan. Cook for 15-20 minutes, remove from the heat and cover with a lid. Let it steam about 5 more minutes.

Meanwhile, prepare all of your veggies and mango and add them to a large bowl. Whisk the red wine vinegar and olive oil together, and rinse and drain the beans. Add the beans and the “dressing” to the veggie mixture. Once the quinoa is cool, toss it with the veggie mixture and serve it over a bed of mixed greens.

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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. HealthSouth 1800 Heritage Blvd.

HEB Pharmacy 3325 W. Wadley Ave. Midland Memorial Hospital 2200 W. Illinois Ave.

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

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. Hunt Advertising 3527 Billy Hext Rd. Medical Center Hospital 500 W. 4th St. Mission Fitness 8050 Hwy. 191

The Odessa Family YMCA 3001 E. University Odessa Regional Medical Center 520 E. 6th 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. 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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