An Apple a Day July 2016

july 2016

Wellness For Life

“Peeps and Creeps:

The Basin’s Sanctuary for Exotic Animals pg. 12

T H E

G R E AT A M E R I CA N

ST E A KO U T

P R ES E N TS . . .

T O B E N E F I T T H E P E R M I A N B A S I N R E H A B I L I TAT I O N C E N T E R

Thursday / September 8 / 2016

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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, Janie Ellington, Ben McCampbell, Alyssa L. Sinclair, Earlene Smith Photography Mark Swindler Design Sarah Fleck, Chantel Miller

Have a great story idea for An Apple A Day? Submit your idea online at www.anapplemag.com.

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.

4 4 The Benefits and Uses of Aloe Vera

20 Get Fit With Kim: Too Hot to Exercise?

6 Staying Safe at the Pool, Beach, or Lake

22 Health & Beauty: Your Smile is Magical

8 Tanning: Fact vs. Fiction

24 Recipe: Cactus Cooler

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Here’s Looking at You Peeps and Creeps: A Sanctuary for Exotic Animmals

ON THE COVER Peeps and Creeps is dedicated to helping exotic animals in the Permian Basin.

READ MORE ON PAGE 12 an apple a day july 2016

3

aloe vera

the benefits and uses of

by Alyssa L. Sinclair

I

t shouldn’t come as any surprise that the gooey, bright green gel that we can buy at the local convenience store is not aloe vera in its purest form. Aloe vera gel or juice comes from the leaf of the aloe vera plant, and, believe it or not, the gel can actually be applied directly from the leaf onto burned or irritated skin—no green dye needed!

There are many more uses for pure aloe vera beyond just sunburns though, and learning a little bit more about this spiky, cactus plant could come in handy this summer, and year-round. Whether you prepare aloe vera yourself by harvesting your plant, or buy organic, pure aloe vera gel or juice at your local health food store, this plant can be healing and healthy for your body inside and out.

Aloe vera juice or gel is touted as a great detox or kick-start to a diet, even in the United States.

You can find it now in the vitamin section of most large grocery stores, sold in large bottles. A few tablespoons can be mixed with juice or smoothies, or drunk straight, before meals twice a day for one to two weeks at a time. Be warned, the juice tends to have a better texture than the gel! Ingesting aloe vera has been proven to help constipation, clear out the digestive system, and reduce heartburn. If you are very sensitive, be aware that aloe vera can cause diarrhea. If you have this side effect, stop ingesting. Make sure the gel you buy is pure and high quality. Unless it is flavored or mixed with juice, it should be a clear or slightly yellow color.

A DIGESTIVE TONIC Aloe vera’s medicinal qualities have been recognized for centuries. Both the gel, which comes from the center of the leaf, and the latex, which comes from just underneath the skin, can be used.

A study in Thailand and later in Turkey also showed that aloe vera has the potential to be used as a blood sugar regulator for people with Type 2 Diabetes, although it is not being used as a treatment just yet. In Ayurvedic practices, the Indian medicinal component to yoga, ingesting one to two tablespoons of aloe vera gel once or twice a day may be suggested during the hotter months, to help cool down too much pitta, or fire, in your body. Sounds perfect if you spend time outside during the hot West Texas summer!

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Aloe vera is generally recognized as having other ingredients like retinol and herbs is sold at antibacterial and anti-inflammatory properties. It is natural food stores as a product called “skin gel.” sometimes suggested This plain- looking bottle to treat inflammatory contains a brownish gel There are many more uses for pure bowel disease, arthritis, that helps to reduce Aloe Vera beyond just sunburns skin sores, itchy skin, oil, de-clog pores, and though, and learning a little bit more exfoliate, all at a very psoriasis, and other about this spiky, cactus plant could conditions related to affordable price. Pure come in handy this summer, and inflammation. If you aloe vera can also year-round. are curious about be used as a shaving aloe vera’s medicinal cream or makeup properties, consult your doctor or a naturopathic remover, or can be mixed with other ingredients as specialist. a face wash, mask, or exfoliating scrub.

AN ALL-AROUND SKIN TREATMENT Beyond sunburns, aloe vera is a great skin care product. This summer, if you need to soothe bug bites or burned skin, try freezing some aloe vera gel in an ice cube tray. The melting cubes will be extra cooling on your skin if you’re burning up!

Aloe vera gel softens the skin, breaks down oils just like an astringent, and is an antibacterial agent, giving it a variety of uses. Aloe vera gel mixed with

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To make your own at-home exfoliating scrub, simply mix two tablespoons of aloe vera gel (the same kind you can buy in a bottle at the grocery store is fine) with 1 tablespoon of granulated brown sugar.

Mix well, and apply to skin with fingers, gently rubbing in small circles. Let sit on your skin for a few minutes, to allow the antibacterial qualities of the aloe vera to work, and then wash off.

Continued on page 15

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Staying Safe At the Pool, Beach, or Lake

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by Ben McCampbell

e’re well into summer in the Permian Basin, and you know that in July in Texas you can count on one thing­—heat. What better way to beat the summer heat than by going to the water! Swimming and boating are a lot of fun and provide a welcome relief, but every summer we read stories about drownings, boating accidents, and other water-related tragedies. Let’s review a few things that can help keep you and your family safe in and on the water this summer.

Since more people will probably be going swimming than boating, let’s talk about swimming safety first; we’ll take the boat out a little later. What’s the first thing you should make sure of before you go into the water to swim? You should know how! Yes, that’s what the experts say. It reminds me of the driving instruction sticker mounted on the steering wheel of the 1970s Audi Fox. The first direction was “Sit Down.” OK, seriously, it is very important that you learn to swim. It’s the best defense against drowning. And no matter your age, swim with a buddy, not alone. If one gets into trouble, the other can help or go for help. If you’re swimming with your family, have at least one responsible adult watching

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the swimmers at all times. A child can go under in the blink of an eye, and the designated lookout shouldn’t be reading or texting or talking on the phone. Drowning is the second leading cause of accidental death among children. Learn CPR (cardiopulmonary resuscitation). It might take a few minutes for lifeguards or paramedics to get to the scene, and knowing CPR could save someone’s life in that time.

If you’re swimming at the lake or river, be aware of your surroundings. Lakes, rivers, and streams don’t necessarily have uniform surfaces, so watch for rocks, limbs, and other hazards. Even if you are only planning to wade, whether at the lake or at the beach, the bottom may be uneven, and if you happen to step into a hole or drop-off and go in over your head, you could be in big trouble quickly if you can’t swim. Swim in designated swimming areas.

If an area is marked as hazardous or dangerous, it probably is. Water can look calm on the surface but have a strong current underneath. If you get caught up in a current, swim with it until there’s an opportunity to get into calmer water. Be aware of changing water conditions, especially on rivers. If you notice the water rising or turning muddy, there might be a flash flood on the way, even on a sunny day. And young children should always wear life jackets while swimming in lakes or rivers.

There’s nothing quite like feeling the sand between your toes, but swimming at the beach carries its own set of cautions. The key words are “currents” and “critters.” The ocean, including the Gulf of Mexico at Galveston, Port Aransas, or South Padre Island, has currents that can be dangerous for swimmers. There are two kinds: rip currents and longshore currents.

Rip currents are troublemakers—they are the main factor in about 80% of rescues by beach lifeguards.

They are usually narrow channels of strong flow heading directly away from the beach. Rip currents are caused by gravity, the ocean floor, and the action of the surf.

If you find yourself caught in a rip current, swim parallel to the shoreline until you feel the current relax, then head to the beach. Longshore currents are most evident when waves hit the shore at an angle. They cause the water to be pushed along the shore away from the direction of the oncoming waves. They’re not as hazardous as rip currents, but they can knock children and some adults off their feet. Many public beaches post warning flags to indicate surf conditions. Heed them. A red flag means hazardous surf. Lifeguards can tell you what the flags mean and about the surf conditions that day. By the way, the chance of drowning at a nonlifeguard beach is five times greater than at a beach with lifeguards.

One more thing to consider when you’re swimming in natural water instead of a swimming pool: live creatures that make their homes in rivers, lakes, and the ocean. You might see an occasional snake at the lake or river, and one of them, the cottonmouth (a.k.a. water moccasin), is poisonous.

A cottonmouth will usually swim away from you, but it’s a good idea to keep an eye out. At the beach you’ll need to be aware of jellyfish and stingrays, and there has been one shark bite this summer near Galveston. With that in mind, it’s a good idea to not wear shiny jewelry in the ocean. Stingrays are occasionally found in shallow surf, and they have a sharp barb which injects venom that causes intense pain. Apply heat immediately and seek medical help. A blue flag at the beach means that jellyfish are in the surf. If bitten, rinse with fresh water and apply meat tenderizer.

Wherever you swim, enter the water feet first unless you are certain of the depth. Serious neck injuries, including paralysis, can occur when people dive headfirst into unknown water and hit bottom with their head.

Wherever you swim, enter the water feet first unless you are certain of the depth. Serious neck injuries, including paralysis, can occur when people dive headfirst into unknown water and hit bottom with their head. Also, since water, concrete, and sand reflect the sun’s rays—and summer Continued on page 17

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TANNING: FACT VS. FICTION

by Joy H. Coleman

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rue or False: If something is available on the market, then somebody has very carefully evaluated it and proven its safety.

False: You’ve heard the myths. If you get a tan, you won’t get skin cancer. If you use SPF 50 sunblock, you’re safe. Only people with light skin are prone to skin cancer. None of these are true.

Here’s the lowdown on the connection between going out in the sun and getting skin cancer, staying indoors and using a booth, or getting sprayed, and some recommendations about how to protect yourself while also soaking up some healthy solar radiation.

rays damage your DNA, which can be the first step on the pathway to cancer. According to recent evidence, the tanning response means that DNA damage has occurred in skin.

Melanoma is the sixth most common fatal malignancy in the United States, responsible for 4% of all cancer deaths and 6 of every 7 skin cancer-related deaths. It’s estimated that 1 in 5 Americans will develop some form of skin cancer in their lifetime. In addition, non-melanoma skin cancers—basal cell carcinoma and squamous cell carcinoma—are also on the rise, with 2 million new cases every year.

Any doctor will tell you that getting sun is good for your health. Vitamin D, crucial for bone and immune system health, is activated in your body when you expose your skin to sunlight. But too much sunlight can be deadly.

In 2009, the International Agency for Research on Cancer, the cancer arm of the World Health Organization, found that tanning beds and other sources of ultraviolet radiation increase the risk of skin cancer by 75% for those who use tanning beds before the age of 30.

A suntan, like a sunburn, is produced by exposure to the ultraviolet radiation found in sunlight. Both sunburn and suntan are caused when ultraviolet

We know skin cancer is linked to sunlight. But how does that work? What makes a tan become cancerous boils down to one thing: if you bombard

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your DNA with enough UV radiation, it will lead to errors in the DNA, leading to genome mutations that cause tumors. These mutations are cumulative, which is why cancers tend to occur later in life, and why overexposure to UV radiation beginning at a young age can have such a dramatic impact on an individual’s likelihood of developing skin cancer.

The risks for cancer are highest if you get one whopping dose of sunlight once in a while; or if you are constantly exposing yourself to lots of sun every day.

True or False? Indoor Tanning Doesn’t Cause Melanoma False: The indoor tanning industry says that this is “hype” and not proven. Researchers say that the link between ultraviolet exposure from the sun or tanning beds and melanoma is indisputable. There is no question that ultraviolet exposure is associated with an increased risk of melanoma.

Spray-On Tans: Are They Safe, Or Not? Not: As long as it’s been available, spray-on tans have been considered a safe alternative to sun

tanning. Unfortunately, it may not be as safe as we once thought.

Current studies indicate the active chemical used in spray-on tans—dihydroxyacetone (DHA)—can potentially damage one’s DNA and cause genetic alterations. More studies need to be done, but what is known is enough to be a warning. DHA tests positive for mutating genes. It seems to be a substance which has potential for what is called creating mutations or changing DNA in living cells, which is a serious problem. The concern is not so much that reaction that creates the tanning, but reactions that may occur deeper down with living cells that might then change DNA, causing a mutation and what the possible impacts of that might be.

Limited use doesn’t appear to be too harmful, but regularly being in the presence of any kind of unnatural chemical can’t be good for the body. Your skin may be able to take it, but over time your lungs may not.

Continued on page 18

Prepared For

Your Emergency Urgency. That’s what you need from your emergency room when faced with the unexpected. At Odessa Regional Medical Center, your emergency is our emergency.

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We’ve spent over 40 years caring for you and your family, and we know that when an emergency arises, you need us to be prepared. At ORMC, we are here when you need us most.

We love what we do and we think it shows.

“I could not have asked for more thorough care.” – Chris

I am ORMC Proud Chris

Here’s Looking at You

by Janie Ellington

T

wo thousand cases of occupational eye injury, severe enough to require medical treatment, occur in America every day. It is estimated that 90% of the injuries were preventable, but three out of five injured patients were not protected with proper eyewear.

Nearly all sports-related eye injuries are also preventable. About 600,000 sports-related injuries occur in America yearly. More than 2% of injuries have resulted in permanent vision loss; 72% of sports injuries were in people under 25 and 43% were in children under 15.

AOA appeals to athletes not to wear street eyewear when participating in sports activities and to get fitted by an optometrist with sports-protective eyewear that is impact resistant, corrects their vision, has UV protection, and enhances depth perception.

They warn that conventional eyewear “can turn a small collision into a sight-threatening injury.”

Healthy eyes depend on a healthy diet. The belief that we are doomed to get age-related eye disease such as macular degeneration or cataracts is not true. A healthy diet can do a lot to prevent damage to eyes as we age.

People who have a high intake of the following have less chance of vision loss as they get older: • Antioxidants: Lutein and zeaxanthin are plant source vitamin A compounds with antioxidant properties. Along with vitamins C and E, these nutrients combat the effects of eye-damaging and eye-aging “free-radicals.”

• Zinc: Zinc is present in large concentrations in the retina of the eye. A zinc deficiency can affect many aspects of visual function.

• Omega 3 Fatty Acids: Omega 3 fatty acids are important for optimal growth and development of the eyes. Deficiencies of these fats are linked to dry eye syndrome as well as diabetic retinopathy and age-related macular degeneration.

A vision-healthy diet includes: • Dark, Green, Leafy and Other Colorful Vegetables: Kale, spinach, zucchini, peas, Brussels sprouts, pistachio nuts, corn, eggs, and broccoli are excellent sources of antioxidants. Nearly any other vegetable you can mention is also good for eye health.

• Citrus Fruit: is the most commonly mentioned rich source of vitamin C but most any colorful fruit or vegetable also supplies vitamin C. Continued on page 19 an apple a day july 2016 11

“Peeps and Creeps: A Sanctuary for Exotic Animals

by Alyssa L. Sinclair

he exotic pet industry is a multi-billion dollar industry, coming in just after drugs and arms dealing in the United States.

Every year millions of exotic animals are captured or bred, and sold over the internet and in magazines. Exotic animals include a number of species ranging from big cats to lemurs, gerbils and monkeys, reptiles like alligators, tortoises and iguanas, and even animals as diverse as elephants and zebras. With little regulation on the industry, ill-equipped individuals can purchase animals, although they may have no knowledge of how to care for them. When the animals grow older or larger, they often find they are unwilling or unable to properly care for them or pay for their medical expenses. Exotic animals often end up abandoned on the side of the road, or surrendered to non-profit sanctuaries that are pressed for space and budget, but do their best to treat and house the animals.

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This unfortunate chain of events occurs all over the country, but it might surprise you to learn that the ownership of exotic pets is on the rise even in the Permian Basin. Peeps and Creeps, a non-profit started by Dr. Jessica Todia, works in conjunction with her practice A to Z Veterinary Clinic in Midland.

She started the clinic a few years after starting her 12 july 2016 an apple a day

own veterinary medicine practice. At the time she saw a pattern of people buying small exotic animals, such as gerbils, rabbits, or guinea pigs. When the animals got sick later on and they brought them for veterinary care, they didn’t want to pay the bills.

She created the non-profit to rehab the animals and then adopt them out to new families.

Since then Peeps and Creeps has grown and expanded. They currently house a diverse range of exotic animals. Some are receiving care and will later be adopted by a family, or released into the wild, while others are permanent residents in their sanctuary because of long-term health issues, or other challenges that don’t make them very suitable to domestic life. Just some of the animals currently housed at Peeps and Creeps include chinchillas, rabbits, a ray monkey, lemurs, potbelly pigs, kudamundis, a marmoset, three bobcats, and reptiles like geckos, tortoises, a chameleon and an alligator. All of them have been rescued. While some of the animals were found by Animal Control Services on the side of the road and brought in, others were owned by individuals who didn’t want them anymore. Dr. Todia has even taken in a few special animals from outside the region in the past, including a serval from Arizona that suffered from

If you are thinking about buying a pet, consider the responsibilities and realities of ownership, and what issues or needs your animal may have down the line.

You do not want to depend on shelters or sanctuaries to take on your exotic animal as soon as it has an issue.

Animals also don’t deserve to be abandoned.

a number of medical issues that needed to be carefully monitored and treated.

Oftentimes animals such as large cats are not fed a proper diet because it is expensive, and people do not have enough space in their homes or on their properties, which affects their health. When cats like a bobcat or serval grow older and larger, they may be stuck outside and ignored, and health issues develop. Owners often wait so long to bring an animal to a vet that it is hard to treat their illnesses.

Combine that with the challenges of treating an unfamiliar animal, and it can be hard to find a vet willing or comfortable enough to treat certain exotic pets. If you or someone you know has an exotic pet with health issues, you can make an appointment with Dr. Todia at A to Z Vet Clinic. If you adopt an exotic pet from a store, you should always bring it in for a wellness exam, and to learn more about how to care for and feed your animal.

The employees that work for A to Z Vet Clinic also volunteer with Peeps and Creeps. Clients can also come in and volunteer. The organization takes need donations such as food and bedding, or monetary donations through Paypal or Amazon Smile. Every year Peeps and Creeps has an open house the first Saturday of May. They are in the process of trying to form a more advanced educational program, so that they can raise awareness and education about exotic animals and their care.

The exotic pet industry desperately needs better regulation. If you are thinking about buying a pet, consider the responsibilities and realities of ownership, and what issues or needs your animal may have down the line. You do not want to depend on shelters or sanctuaries to take on your

exotic animal as soon as it has an issue. Animals also don’t deserve to be abandoned. Even small reptiles mass-produced by corporately owned pet stores often have health problems, and stores don’t always do the best job educating their customers about diet and care. Do your research before buying, and remember that a pet is for life.

If you are interested in finding out more about Peeps and Creeps, you can visit their website, peepsandcreeps.com, or their Facebook page: facebook.com/peepsandcreeps.

8535 W State Highway 158 Midland, TX 79707 432–520–8387 www.peepsandcreeps.com

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Inspiration & Style for Everyday Living

Join Us! Each week in her growing lifestyle program, CBS7’s Tatum Hubbard shares creative solutions to help make our lives a little easier, add some “get up and go” to our days or simply…put a smile on our faces. Local experts and businesses join the show with fresh perspectives and newfound designs to inspire us all!

Family of Partners

Weekdays 4:30 pm on CBS7 Check out our new Wedding Wednesdays!

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Continued from page 5 To tighten skin with an anti-aging mask, aloe vera gel can be mixed with egg white. Be sure only to apply if you do not have broken skin. Allow the mixture to sit on the skin until you can feel the tightening action (about 10 minutes), and then thoroughly remove with warm water and face wash or soap. A mixture of lemon juice and aloe vera gel can likewise be applied for an exfoliating effect.

To harvest your own aloe vera plant and prepare an at-home remedy, take a knife and cut a thick, healthy looking leaf as close to the trunk as possible.

For the best chance of not damaging your plant, choose a leaf from a mature plant in the ground. Keep the cut end down so the bitter aloin runs out. Then lay flat and fillet the skin, as you would a fish. The clear center is aloe gel, and can be pureed into a fruit smoothie, applied to skin, or frozen for preservation.

Whether you want to stick with the traditional application of aloe vera gel for sunburn, if you want to detox or lose weight, reduce inflammation, or test out its other skin care applications for a beautifying routine, the uses of aloe vera are countless! Enjoy the benefits of aloe vera this summer and year round.

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an apple a day july 2016 15

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Continued from page 7 is hot in Texas—use plenty of sunscreen and stay hydrated when you’re at the pool, lake, river, or beach.

You can also enjoy the water in a boat, and boating has its own considerations for safety. Possibly the most important thing to do to be safe on a boat is to wear a Coast Guard approved PFD (personal flotation device) or a life jacket.

About 80% of all boating deaths are from drowning, and 84% of those weren’t wearing life jackets. Most deaths involve people who didn’t expect to end up in the water; they fell overboard or the boat sank. Almost a third of boating deaths occur on boats that aren’t moving, but are docked, moored, or drifting. Once again, it’s very important to know how to swim. Supervise children closely, and make sure they have on a PFD or life jacket. Limit the number of passengers on a small boat, and distribute them evenly by weight to minimize the possibility of capsizing. Know the weather before going out. Have Coast Guard approved visual distress devices on board and in good working order. Always tell someone where you’ll be going, when you plan to

return, and what your boat looks like. Use the onethird rule for fuel: burn one-third of the fuel to go out, one-third to get back, and keep one-third in reserve. If you’re going to be water skiing, always have at least two people in the boat—one to drive and one to watch the skier. The boat driver can’t do both. Recreational boating is second only to highway accidents in the number of fatalities each year, and alcohol is involved in most boating accidents.

Drunk boat operators are just as dangerous as drunk drivers.

Recreational boating is second only to highway accidents in the number of fatalities each year, and alcohol is involved in most boating accidents. Drunk boat operators are just as dangerous as drunk drivers.

The biggest danger to swimmers and boaters is drowning. It’s the third leading cause of accidental death for people of all ages, the second leading cause for children ages 1 to 14 and for persons aged 5 to 44, and the leading cause of injury death for children up to age 2. About half of all drownings occur in natural water settings—lakes, rivers, oceans. Almost 20% occur in swimming pools. The highest risk is for kids ages 1 to 4. After that age, males account for 88% of all drownings in natural water settings, including boating.

So what does all this tell us? Be careful out there!

And learn how to swim! Whether you’re swimming or boating, safety is the key to having a good day on the water or in it. Be careful and have fun!

an apple a day july 2016 17

Continued from page 9 True or False? Outdoor Tanning Causes Skin Cancer.

True: The link between non-melanoma skin cancer and UV exposure is solid: UV exposure causes an increased risk of developing skin cancer.

To prevent overexposure to UVR, limit your time in the sun. Plan ways to cover up your skin, with both clothing and sunscreen. If you work in the sun every day: wear a hat; wear sunblock; cover as much of your body as possible; try to take breaks in the shade or indoors during the sunniest part of the day.

What about sunscreen? The recommendation is: apply it 15 to 30 minutes before exposure, followed by one reapplication 15 to 30 minutes after exposure begins. Further reapplication is necessary only after activities such as swimming, sweating, and rubbing.

What about SPF? Once you reach SPF 15, going higher doesn’t make much difference because SPF protection doesn’t increase proportionally. SPF 2 absorbs 50% of UV radiation, while SPF 15 absorbs 93% and SPF 34 absorbs 97%. So don’t pay extra for SPF 100. Just stick with something 15 or over.

True or False? You Need Sunlight to Get Enough Vitamin D. False: Yes, sunlight produces vitamin D and it is important. Adequate levels of vitamin D may lead to improved heart health and protect from breast cancer, in addition to other long-known benefits such as bone health.

Limited exposure to natural sun—exposing skin to about 2 to 10 minutes a day without sunscreen— is a way to produce enough vitamin D. There are those who feel you can get your vitamin D from a pill. Many foods are also fortified with vitamin D such as milk, cereal, yogurt, and orange juice fortified with vitamin D as well as salmon, mackerel, and tuna.

True or False? Tanning Causes Premature Aging of the Skin.

True: Whether the exposure is indoors or outdoors, ultraviolet exposure over time causes what doctors call “photo aging.”

18 july 2016 an apple a day

SKIN CANCER PREVENTION To help prevent cancer and premature aging, experts recommend that you: Wear a broad spectrum sunscreen year-round of at least SPF 15 that protects against both UVA and UVB rays. You should put on sunscreen if you plan to be in the sun for 20 minutes or more. Seriously. No messing around. Pick a “broad spectrum” sunscreen that’s SPF 15 or slightly higher. Apply sunscreen 30 minutes before going out in the sun and every two hours after you are exposed.

Avoid sun exposure between the peak hours of 10 a.m. and 3 p.m.

Avoid large doses of sunlight. Cancer can develop from a big dose of sun once in a while, or daily doses of sun.

Try to avoid sunlight at mid-day, or when your shadow is smallest.

Wear protective clothing, such as a broad-brimmed hat and long sleeves.

Try to stay in the shade when you can. Limiting your dose of sunlight helps a lot. Be sure to take vitamin D supplements too, since your body needs the vitamin even if it doesn’t need the sun.

And seriously, do not go to a tanning parlor or sit under sunlamps.

Continued from page 11 • Healthy Fats: Vegetable oils, nuts, low-fat meats and dairy products, and fatty fish provide vitamins A, E, and Omega 3 fatty acids.

• Seeds and Whole Grains: Zinc is supplied by many of the foods above and by seeds and whole grains.

• Supplements: The name means what it says.

Vitamin pills are meant to supplement a healthy diet. AOA recommends that a moderate-dose multivitamin and mineral be taken “on days when you don’t eat perfectly.”

Don’t forget to check with your doctor or pharmacist if you are taking other medications so that drug interactions can be avoided.

Here are a few dietary substances that do not support eye health: • Saturated Fat: Saturated fat is the fat most closely associated with age-related macular degeneration.

• Trans Fats: Trans fats are manufactured fats that are usually listed on food labels as “hydrogenated oil.” Among other health dangers, trans fats are implicated in causing insulin resistance and they increase bad cholesterol. Trans fats have no place in a healthy diet.

• Sugar: Too much sugar causes weight gain and increased risk of diseases such as diabetes and heart disease. Diabetes can cause cataracts and is a leading cause of blindness.

Overexposure to UV light increases the chances of eye problems such as cataracts and deterioration of the cornea. Too much UV exposure can also cause growths on the eye’s surface and sunburn of the eyes. Discomfort and even blindness can result.

The following recommendations from AOA will help prevent UV damage to the eyes: • Always wear protective eyewear that blocks out at least 99% of UVA and UVB radiation and blocks at least 75% of visible light. Always means even in the winter and on cloudy days.

• Gray-colored lenses help to block out light without altering color perception.

• Remember to provide protection for children, teens, and others who spend a lot of time playing or working outdoors.

Healthy eyes depend on a healthy diet. The belief that we are doomed to get age-related eye disease such as macular degeneration or cataracts is not true. A healthy diet can do a lot to prevent damage to eyes as we age.

Eye health is one more reason to quit smoking. Smoking has been implicated as a factor in nearly every disease that worsens eye health.

Eye exams every two years are also recommended so that changes in the retina or optic nerve can be discovered before disease progresses. Another important prevention recommendation is regular visual screening for children under five years of age.

Babies learn to see just like they learn to talk or walk, and vision problems may cause the brain to develop compensatory habits that will make later correction more difficult. AOA recommends that babies have their first eye exam at six months of age. InfantSEE is a program that refers parents to an optometrist for a free comprehensive eye and vision assessment for babies between the ages of six months and one year. Arrange your baby’s first eye exam free of charge by calling InfantSEE at 888–396–3937 or visit the web site at www.infantsee.org.

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get fit with kim

TOO HOT TO EXERCISE?

I

t’s hot. Really hot! As I’m writing this article, the temperature is 103° today. Living in West Texas, we are used to triple digits during the summer months. We know to get as much of our outside chores and activities finished before the hottest part of the day.

However, there are just some weeks when it’s always hot no matter what time of day—or night—it is. When the heat is just constant and oppressive is it safe to even exercise?

Or are you doing more harm than good?

Actually, it’s not only safe, but exercising—cautiously—in the heat can be good for you! While losing weight and looking good are side benefits to exercise; it’s really our health and fitness levels that should be the main motivation to stay active, especially in our older years. By acclimating your body to tolerate hot and cold conditions, you can greatly improve your fitness levels and even burn more calories. By allowing your body to experience several different climates, you are better equipped to be able to handle any activity in any condition. But we must make sure we have the knowledge to do this safely. Here are a few tips to help you exercise in the hot summer months without risk of heat stroke and injury.

Be sure to not only drink plenty of water during and after exercise, but also in the hours and days before exercising in extreme temperatures. It’s no surprise that we should drink more water while we are out in the heat, but making sure you’re not dehydrated before you start your workout or activity is even more important. Dehydration occurs very quickly when you are exerting yourself in extreme 20 july 2016 an apple a day

heat. Therefore, if you are not focused on staying properly hydrated every day, your chances of having heat stroke and dehydration are more likely. The rule of thumb on hydration is to drink half of your body weight in ounces of water daily plus an additional 8 oz. for every hour you are exercising.

Add triple digit heat into the equation, and I recommend the additional 8 oz. fluid every 30 minutes. Water is great, but you may also need to replenish your electrolytes if you are exposed to extreme heat for more than an hour.

Pickle juice, coconut water, NUUN electrolyte tabs, and other electrolyte powders are very beneficial if you are working or playing outside for long periods of time. Be careful to not use electrolyte powders or drinks containing sugar or artificial sweeteners as these will actually cause further dehydration. Eating watery foods on a daily basis during the summer months will also help ensure you stay hydrated. Examples are fresh fruits and vegetables (cucumbers, melons, citrus, zucchini, tomatoes…), soups, and salads. Limit drying foods that will pull water from your body to aid in digestion (such as crackers, nuts, chips, pretzels, breads, etc.).

Listen to your body! This may be the most important thing to do when exercising in extreme conditions. Forget the “no pain no gain” attitude.

If you are feeling overheated, nauseous, extremely thirsty or light headed; back off! You must go slower and plan on doing a little less than normal during your workout in extremely hot temperatures. If you set pride aside and structure your workout in a way that allows for more rest between exercises and

sets, you will accomplish more and greatly improve your fitness levels. You will see these benefits later when you exercise in a more controlled and cooler environment. A great exercise routine should leave you feeling energetic, strong, and accomplished, not completely zapped and sick (i.e. the “workout flu”). If you need to go home and lie down after a workout, it was too strenuous for you that day.

Also, puking is not a sign of accomplishment or the ultimate workout. Exercise should help you, not hinder your ability to function the rest of the day no matter what the conditions are.

Make sure you have good ventilation and air flow. Our bodies are designed to sweat in order to help keep us from overheating. We will generally feel horribly bad long before we suffer fatal consequences of exercising or working in extreme heat. However, we need to also have some kind of breeze whether made by us (riding a bike), made by artificial means (fans), or made by nature (wind).

The sweat needs air to actually help the cooling process. So, remember that even if you are riding your bike indoors on a trainer, you can still overheat if you do not have some kind of ventilation and air

blowing on you to allow the sweating process to cool you down. It’s equivalent to exercising in a dry sauna, otherwise.

We would all love to always have the perfect conditions, climate, temperature, exact equipment needed, etc. to do our workouts. But this is not always possible. I personally like the challenge that obstacles bring to a workout. I try to impress upon my clients to use what’s available to them and never complain about the circumstances that throw off their workout. Being able to adapt to any situation is only going to make you a more overall fit and athletic person. You will be less likely to injure yourself or fall victim to the elements if you embrace the challenges that weather and your environment bring to your workout. Plus you will have a lot more fun when you aren’t worried about your fitness level or ability to perform in any environment! Be safe and enjoy the summer.

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

Cooking With Kim

Upcoming Cooking Class Schedule July 28th - “Olé! It’s Mexican Night” Vegetarian Style! $35

Hearty Mexican food inspired vegetarian dishes that even meat-eaters will love!

August 25th - “Desserts That Don’t Weigh You Down” $35

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.

September 8th - “Takeout From Your Kitchen” $35

Fast food doesn’t have to taste like fast food. With these recipes you can get tasty and healthy meals even faster than driving through the fast food line.

Plus I will show you how to repurpose leftovers for more quick meals later in the week.

September 22nd - “Weekday Gourmet Meals” $35

Easy recipes that you can make any day of the week and still have that gourmet touch.

Visit www.getfitwithkimtoday.com to see menus and contact me to register for classes!

The classes are filling up quickly, so hurry to reserve your spot!

health & beauty YOUR SMILE IS MAGICAL

O

ver the last year and a half, my monthly article has often concluded with the admonition to smile because a smile is an instant face lift. The source for that statement goes back many years to when my four-year-old daughter told her grandmother that when she smiled her wrinkles went away.

to many ailments, from cardiovascular problems to diabetes. The main line of defense for protecting our gums and our teeth is preventing the growth of harmful bacteria within our mouths. It requires constant vigilance to keep the bacteria, which are always present, at a healthy balance and to also fight inflammation.

All our wrinkles may not disappear when we smile; however, I believe we would all agree that any human being looks much more attractive when smiling than when frowning. As an experiment, walk through a crowded store with an angry look on your face and notice how strangers simply leave you alone or even turn away. Next you could move through the store with a welcoming smile on your face. As you make eye contact with others you will receive returned smiles and even encounter individuals who want to talk with you, ask a simple question like the location of a product, or comment about the weather.

Always brush your teeth thoroughly twice a day and floss them before your bedtime brushing. If you have bridges, implants, or otherwise difficult areas to reach, ask about special tools to make cleaning you teeth easier and more successful. Water picks are highly recommended by most dentists, as are electric toothbrushes.

While most of us can achieve good or even great smiles, those who are lucky enough to have beautiful smiles are truly blessed. While I believe the eyes are the most memorable feature of one’s face, the mouth comes in as a close second. Think for a moment of all the poetry surrounding a woman’s special smile. Lyrics in numerous songs deal with the memory of a smile. One of the most famous paintings of all time is a simple portrait of a young woman. Perhaps the only remarkable aspect of the work is the woman’s enigmatic Mona Lisa smile.

Perhaps none of us will become famous for our smiles; however, it is important that we take daily care of our teeth and gums to maintain a healthy bright smile and also to protect our entire bodies from illness. The information I am giving you is not exciting but is vital, so please stay with me.

Gum disease not only attacks our mouths but can harm our entire bodies, making us more susceptible 22 july 2016 an apple a day

Do not smoke. Not only will smoking dull and yellow your teeth, it is a major contributor to periodontal disease.

Eat a healthy diet. Vegetables and vegetable oils, fruits, legumes, nuts, and fatty fish are nutritious for your entire body and are a key to fighting inflammation which plays a role in the development of periodontal disease.

Have your teeth cleaned and checked regularly.

Your dentist and oral hygienist have special tools to remove bacteria-harboring plaque and spot the early signs of periodontal disease.

At the first sign of changes in your gums, get to your dentist. Do not wait until your gums are swollen, bleeding, have pockets of pus or the gums are pulling away from the teeth. Instead watch for minor irritation, redness, widening space between the teeth, or bridges or partial dentures that do not fit as tightly as they once did.

There continue to be breakthroughs in dental care for both health and for cosmetic enhancement. With the advances in implants, braces, and whitening

All our wrinkles may not disappear when we smile; however, I believe we would all agree that any human being looks much more attractive when smiling than when frowning. agents, anyone who can work it into their budget and time schedule can have straight white teeth.

Have a good day and remember to smile— just because.

However, you do not need the ultimately perfect mouth and set of teeth to share your smile with others. Your own uneven smile can be the very one to light up someone’s day so his smile can be passed on to another person.

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.”

Cactus Cooler

by Kim Clinkenbeard CPT, FNS

2 large red prickly pear fruit, peeled ½ tsp. fresh lemon juice 2–3 fresh (or frozen) pineapple chunks 1 liter (34 oz.) pure coconut water 2 Tbsp. fresh cilantro, chopped 1 cup ice cubes Blend all ingredients together in a blender or Vitamix. Strain out any seeds. Serve cold. Freezes well.

This is not only a refreshing summer cocktail, but it’s also a great rehydrating drink after a workout in the hot summer months.

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.

24 july 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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