An Apple a Day June 2016

june 2016

Wellness For Life

Have a Delicious (and Healthy) Barbecue pg. 8 What You Need to Know About Zika pg. 12 Get Outdoors and Play! pg. 20

Changing the Experience of Surgery When medication and non-invasive procedures are unable to relieve symptoms, surgery remains the accepted and most effective treatment for a range of gynecologic conditions. For generations, open surgery has been the standard approach to many gynecologic procedures and is still used today.

With the da Vinci Robotic Surgical System, Dr. Van Riper operates through just a few small incisions.

The da Vinci System features a magnified 3D highdefinition vision system and tiny-wristed instruments that bend and rotate far greater than the human wrist.

As a result, da Vinci enables Dr. Van Riper to operate with enhanced vision, precision, dexterity and control.

Dr. Van Riper has extensive experience using the da Vinci Surgical System.

He is your trusted expert for minimally invasive surgery with a faster recovery time.

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

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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, Ben McCampbell, Alyssa L. Sinclair, 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.

11 5 Aphasia West Texas 6 Osteoporosis: The Silent Disease 8 Delicious and Easy: A Healthy Barbecue

20 Get Fit With Kim: Time to Play 22 Health & Beauty: Practice Sun Protection 24 Recipe: Orange Creamsicles

11 Yoga For Your Summer

12 Zika Virus: What You Need to Know

ON THE COVER Enjoy your summer with the healthy ideas and stories in this issue of An Apple a Day.

READ MORE INSIDE an apple a day june 2016

3

W

by Alyssa L. Sinclair

hile stroke is the third leading cause of death in the US and Canada, about one third of strokes result in aphasia, an acquired language disorder affecting a person’s ability to communicate and comprehend language.

Aphasia is more common than multiple sclerosis, Parkinson’s disease, or muscular dystrophy. One in 250 people in the Permian Basin suffer from aphasia, and over 2 million people in the United States are affected by it.

While aphasia is a disorder that impairs a person’s understanding and use of language, including reading, speaking, and writing, it does not affect intelligence. With the communication challenges that aphasia presents, people often feel that they are left out of decision making about their own lives, and that they cannot live life fully. Without the tools and techniques to break these barriers, it can be very difficult for people with aphasia to connect with the outside world, and participate in social activities. Although there is no cure, access to appropriate therapies can improve the disorder, and the right approach to communication

can allow people to find solutions to participate in life again.

Aphasia West Texas was the second independent aphasia center to open in the US, and is still only one of fourteen independent centers using the Life Participation Approach to therapy. The center offers programs and services to people living with aphasia that go above and beyond traditional rehabilitation.

Their focus is to overcome communication barriers that result from aphasia, and provide people with this chronic condition techniques and strategies to access life and live it fully.

Aphasia West Texas takes a client-driven approach to service, providing programs based on their clients’ needs and interests. The speech language pathologists and nursing assistants on staff treat clients as intelligent and capable of making decisions, and provide the support for them to participate in activities such as gardening, book club, cooking, or debate, just to name a few. Beth Crawford, Program Director, told me that it is not Continued on page 15

an apple a day june 2016

5

by Joy H. Coleman

I

n the United States today, more than 53 million people either have osteoporosis or are at high risk due to low bone mass. Anyone can develop osteoporosis, but it is common in older women.

It’s estimated that almost half of all women and a quarter of men older than 50 will break a bone due to osteoporosis in their lifetime.

Osteoporosis affects everyone but it is most common in non-Hispanic white women and Asian women. African American and Hispanic women have a lower risk of developing osteoporosis, but they are still at significant risk. Among men, osteoporosis is more common in non-Hispanic whites and Asians.

WHAT IS IT? Osteoporosis makes your bones weak and more likely to break. It’s called a “silent disease” because bone strength is lost with no signs. You may not know that you have osteoporosis until a strain, bump, or fall causes a bone to break. Fractures occur most often in bones of the hip, spine, and wrist, but any bone can be affected.

Bones affected by osteoporosis may become so fragile that fractures occur spontaneously. The reduction of bone strength has two main features: bone mass (amount of bone) and bone quality.

6 june 2016 an apple a day

Many people think that osteoporosis is a natural and unavoidable part of aging. Originally viewed as a disease of old age, it is recognized as a disease that can stem from less than optimal bone growth during childhood and adolescence as well as from bone loss later in life. Medical experts Medical experts now now believe that believe that Osteoporosis osteoporosis is largely is largely preventable. Also, preventable. Also, those those who already have it who already have it can can take steps to prevent take steps to prevent or slow progress of the or slow progress of the disease and reduce their disease and reduce their risk of future risk of future fractures. fractures.

DIAGNOSIS A bone mineral density test is the best way to check your bone health. The most common method to diagnosis osteoporosis is called a DXA scan but there are other methods as well.

WHAT HAPPENS? In addition to the financial costs, osteoporosis takes a toll in terms of reduced quality of life for many who suffer fractures. It also affects the lives of those who serve as caregivers.

Osteoporosis can also result from bone loss that may accompany a wide range of disease conditions, eating disorders, certain medications and medical treatments.

Of all fractures, hip fractures have the most serious impact. Most hip fractures require hospitalization and surgery and some patients require nursing home placement. Fifty percent of people who fracture a hip are unable to walk without assistance. Spinal fractures also can have serious consequences.

BONE BASICS Bone is a living tissue supporting our muscles, protecting vital internal organs, and storing most of the body’s calcium. Bone contains living cells, including some that nourish the tissue and others that control the process of bone remodeling. Our bones are constantly being renewed by means of this remodeling process where old bone is removed and replaced by new bone.

During the childhood and teenage years, new bone is added to the skeleton faster than old bone is resorbed. As a result, bones grow in both size and strength. After we stop growing taller, bone formation continues at a faster pace than resorption until around the early twenties when women and men reach their peak amount of bone. Peak bone mass is influenced by many factors including being male or female, hormones, nutrition, and physical activity.

CAUSES OF OSTEOPOROSIS Less than good bone growth during our youth can result in a failure to reach optimal peak bone mass. So peak bone mass attained early in life is an important factor affecting your risk of osteoporosis in later years. People who start out with greater

reserves of peak bone mass are less likely to develop osteoporosis when bone loss occurs as a result of any factor.

Starting in midlife, men and women experience an age-related decline in bone mass. Women lose bone rapidly in the first 4–8 years after menopause.

By age 65, men and women tend to be losing bone tissue at the same rate and this gradual bone loss continues throughout life.

Osteoporosis can also result from bone loss that may accompany a wide range of disease conditions, eating disorders, certain medications, and medical treatments. For instance, osteoporosis may be caused by long-term use of some anti-seizure medications and glucocorticoid medications.

Other causes of osteoporosis include alcoholism, anorexia nervosa, abnormally low levels of sex hormones, hyperthyroidism, kidney disease, and certain gastrointestinal disorders or a combination of causes.

Many people with osteoporosis have several risk factors for the disease but others who develop osteoporosis have no identified risk factors. There are some risk factors you cannot change and others that you may be able to change.

Risk Factors You Cannot Change • Sex: your chances of developing osteoporosis are greater if you are a woman.

Continued on page 16 an apple a day june 2016

7

DELICIOUS AND EASY: A HEALTHY BARBECUE

by Joy H. Coleman

S

ummertime! For many of us that means vacations, outdoors, and barbecue season! And why not? It’s too hot to cook in the kitchen, it stays light later, and the evenings are more relaxed. Here are some tips to help you enjoy the BBQ season while still keeping your dinners as lean and healthy as possible.

START WITH VEGETABLES, ESPECIALLY WHAT’S IN SEASON!

• For maximum vitamin benefits, try to prepare a dish that has every color of the rainbow in it. Cut vegetables into strips and chunks, marinate with spices such as garlic, onion, chives, and pepper. Try to stay away from salt as much as possible.

• Spray grill or foil with a little Pam or lightly coat them with oil. If you choose to put the vegetables in foil don’t close it, as this will cause them to steam instead of grill. Grill veggies for a few minutes. When you take them off, add extra seasoning and a touch of 100% extra virgin olive oil that has been cold pressed and has an expiration date (a sign of quality). This is the healthiest kind of oil and using it fulfills your daily fat intake.

Remember that once oil is heated, it turns into bad fat.

• Great options: Red, white, or sweet onion, sliced into ½-inch thick rounds; corn on the cob with the husks and silks removed; whole mushrooms (grill portabellas like a burger or cut them into thick slices, grill small mushrooms strung on a skewer or kabob); eggplant, cut lengthwise into ¼-inch slices; zucchini, cut lengthwise into ¼-inch slices; asparagus spears, trimming off the white end and grilling the spears whole.

8 june 2016 an apple a day

FOR THE MAIN DISH, THINK FISH OR CHICKEN

• Tuna is low in fat and packed with protein.

You can dip the sides in sesame seeds for extra flavor and just a little pepper and oregano will complement taste. Don’t overcook the fish.

Try to keep it rare to make it juicier.

• If cooking chicken, take the skin off first.

Half the fat and saturated fat in chicken breasts and thighs is in the skin. But if you cook the chicken with the skin on, then take if off at the dinner table, you will lose the flavor from your marinade, BBQ sauce, or rubs and seasonings.

• Instead of high-fat hamburgers, consider cooking bison burgers, garden burgers, or turkey burgers.

• Instead of hot dogs and beef and pork sausage, consider cooking lean poultry sausage or soy sausages.

• Instead of fatty steaks, ribs, or chicken wings, consider cooking skinless chicken breasts, chicken/fish-vegetable kabobs, or fish (wild salmon, halibut, and shrimp).

LOSE CALORIE-LADEN SIDE DISHES

• Cut out full-fat macaroni salad, potato salad, coleslaw, or chips.

• Instead try grilled vegetables, sweet potatoes and white potatoes, and corn on the cob.

• If you must have the chips, go for healthier varieties: Baked BBQ Lays, Terra Vegetable Chips, or Stacy’s Pita Chips.

IMPROVE YOUR METHODS­­ — HEALTHIER GRILLING

The grill’s high temperature can trigger substances in the muscle proteins of meat, chicken, and fish to produce cancer-linked chemicals known as HCAs— especially if the meat is charred or well-done. To lower the amount of HCAs in your BBQ food, follow these guidelines: • Shorten grilling time by slightly precooking meat in the oven or microwave.

• Avoid cooking your meat at a very high temperature over long periods of time. Keep gas jets low or wait until charcoal turns into glowing embers before you start cooking. Try to cook your meat below 325 °F. Use a meat thermometer to make sure your meat has an internal temperature of 160 °F. • Trim all fat and marinate your meat.

• Flip meat often.

• Enjoy kabobs—small pieces of chicken, fish, and lean beef cook faster and spend less time on the grill.

• Scrape off and discard visible charred pieces.

• Another way to reduce exposure to the HCAs is not to cook directly on the coals, but to use a rack or cedar plank.

• Especially avoid processed meats with nitrates like hot dogs and bratwurst, which are some of the worst offenders when it comes to HCAs. Look for nitrate-free hot dogs or ones made from grass-fed beef if you do choose to indulge!

MARINADES AND SEASONINGS

• With marinades it’s best to use a thin coating to avoid charring.

• Marinating in red wine or beer for 6 hours prior to grilling has been shown to substantially reduce the amount of HCAs. You can add high antioxidant fruits like blueberries or cherries prior to cooking as well. Using olive oil, lemon, and garlic can also lower HCA levels.

• Marinating meat for long lengths of times may lower the percentage in antioxidants in the sauces. Play it on the safe side by aiming to marinate meat for no more than a few hours—they don’t soak in so there’s not a lot of flavor advantage to an overnight marinade.

And brushing a little extra sauce on the meat shortly before serving could give you an extra boost of antioxidants.

• Instead of using marinades that are loaded with corn syrup, sugar, and preservatives, focus on seasoning your food with simple, good-quality ingredients that are all health promoting in their own right—olive oils, sea salts, fresh herbs, and spices. Most conventional ketchups and BBQ sauces are full of corn syrup and preservatives.

Look for other options including natural sweeteners such as agave nectar and mustard seasoned with ingredients like apple cider vinegar and turmeric.

• Marinating vegetables will help them caramelize better when they’re grilled and it’s the caramelization that brings the best flavors. Submerge the vegetables in marinade for about an hour before putting them on the grill. If you don’t have that kind of prep time, just coat the veggies lightly with a little olive or canola oil.

• Marinate skinless chicken breasts and thighs for about 2 hours in the refrigerator.

Let the marinade drain off, then cook chicken over direct high heat or direct medium heat until it’s done throughout. Always check the thickest part of the chicken breast or thigh for doneness. You can easily cook chicken over indirect heat as well; it just takes longer to cook.

Food is one main aspect of nutrition, but being with friends and family and having a great time at a BBQ also adds to overall great health. So enjoy the summer but keep your bikini shape!

an apple a day june 2016

9

Bubba Jones,

Electrophysiology Patient

This was a

Life Changer.

“Now I can breathe, my chest doesn’t hurt like it used to... I can feel the difference in my body.”

MCH Electrophysiology offers the latest technology and treatment options to correct heart rhythm problems close to home.

The program includes: • Texas Cardiac Arrhythmia Electrophysiologists Dr. Jason Zagrodzky and Dr. Joseph Gallinghouse, based out of Austin, bring high-quality care to Odessa • Electrophysiology Suite • State-of-the-art Cardiac Catheterization Labs • Latest treatment options, including Cryoblation

Electrophysiology A Member of Medical Center Health System

500 West 4th Street Odessa, Texas www.mchodessa.com

(432) 640-6000

Yoga For Your Summer

by Alyssa L. Sinclair

I

have had many students, especially women, tell me that yoga has helped them to tone up flab, get rid of cellulite, and feel stronger. While I wouldn’t consider this the main objective of practicing yoga, it is certainly a positive side effect!

Yoga can be a great at-home exercise option that can be modified for different levels of flexibility and strength. This sequence has been designed to increase muscle tone in the arms, shoulders, abs, and front and back of the thighs. Do as many repetitions as you find challenging. Of course, if you have any health conditions, follow the advice of a doctor and don’t do anything that causes you sharp pain. Remember to breathe, and remind yourself of your intention, whether it be to gain strength, feel good in a bathing suit, or just get a little exercise!

ROLLING VINYASAS: DOWNWARD FACING DOG TO UPWARD FACING DOG From downward facing dog pose, shift forward into a high plank. Make sure your wrists are under your shoulders, and your body is in a straight line from head to heels. Slowly drop your hips down so that

they are hovering above the floor. Pull your chest bone forward, gaze straight ahead, and drop your shoulders away from your ears. Using your core strength, pull your belly button in and your hips up, shifting back to downward dog. Move through this flow five times, finding your breath matched to movements. You may even find a rolling shape through your body as you move from one pose to the other. These “roll backs” are a great core strengthener, and downdog improves arm, back and leg strength.

DOWNDOG PUSHUP Shift back to your downdog. Bend one knee and then the other, pressing into all of your fingers, and drawing your shoulder blades together. Once you find a comfortable downdog where you can be still, begin to bend your elbows outward, finding a push up shape, and then press your arms straight again.

Repeat 10–15 times. Come down to your knees and shake your arms out if necessary.

Continued on page 19

an apple a day june 2016 11

B

y now you’ve probably heard mention of the Zika virus, but exactly what is it? And how much of a threat is it?

Most reports seem to be somewhat sparse on details; they mostly say that it’s caused by a mosquito and is slowly making its way into the United States. There’s more to Zika than this, and some of what’s known about it—cause, symptoms, effects, transmission—may surprise you.

The Zika virus disease (simply known as Zika) is caused by the Zika virus, which is spread primarily through the bite of an infected Aedes mosquito. This is the same type of mosquito that carries dengue fever, yellow fever, West Nile virus, and the chikungunya virus. The mosquito bites an infected person, picks up the virus, and then passes it to other people when it bites them. The virus can also be transmitted sexually and from pregnant women to their babies, which can cause serious birth defects.

ZIKA VIRUS:

What You Need to Know

by Ben McCampbell

Depending on what report you hear, Zika is anything from a minor inconvenience to a major threat to world health. In most cases, the symptoms are mild; most people won’t even know they have it. About 80% of people infected will not have any symptoms and will not become ill. The most common symptoms of those 1 in 5 who do become ill are fever, rash, muscle and joint pain, headache, and/or conjunctivitis (itchy, red eyes)—similar to typical mild flu-like symptoms. They last a week or less. Rare complications can include internal bleeding and even rarer death.

The Zika virus can also be passed from a pregnant woman to her fetus, which can cause serious birth defects, including microcephaly, which is manifested in an abnormally small head and brain and may cause mental retardation as well as delays in speech, movement, and growth. Recent research points to a possible, but not proven, connection of Zika to higher rates of Guillain-Barré syndrome in adults, a condition in which the immune system attacks the nerves after an infection. It causes muscle weakness and partial or complete paralysis, starting in the legs. Most often the paralysis is temporary.

There is no treatment for Zika, nor is there a vaccine. The symptoms can be relieved with the use of over-the-counter fever and pain medications, along with plenty of fluids and plenty of rest. But aspirin and other non-steroidal anti-inflammatory drugs (NSAIDS) should not be taken until dengue can be ruled out— to reduce the risk of bleeding. And one’s health care provider should be consulted about any medications being taken for other medical conditions. The virus usually remains in the blood for about a week, and once a person has been infected, they are likely to be protected from future infections of the virus.

12 june 2016 an apple a day

Zika is diagnosed by testing for the presence of the virus in the blood, urine, or saliva. There are two ways to test for it. One test looks for pieces of the virus’ genetic code in people with active infections.

This test has to be done within two weeks of contracting the infection, or it won’t work. Since the virus stays in the body only a short time, this can be a challenge. A newly-approved (March 18), more advanced test can distinguish whether a person has dengue, chikungunya, or Zika, rather than having to do three tests. But since 80% of those who get Zika have no symptoms, most of them will not ever feel the need to get tested.

How can you make sure you don’t contract Zika?

Don’t do these two things: 1) Don’t get bitten by a mosquito that’s carrying the disease, and 2) Don’t have sex with someone who has Zika. Both of these preventive measures may be easier said than done. Sometimes, no matter what you do to avoid it, you’ll get bitten by a mosquito. As far as the other way to get the disease, even monogamous sex partners are at risk if one of them has traveled to an area where Zika is active; remember, 80% of those who get Zika have no symptoms, so unless a test is done, there’s really no way to know.

Take the usual precautions, particularly if you’re traveling to an area known to be a Zika risk. Wear light-colored, long-sleeved shirts and pants. As much as possible, stay inside places with air conditioning and window screens. Use an EPA-registered insect repellent containing DEET, picaridin, IR3535, oil of lemon eucalyptus, or para-menthane-diol. Treat clothing with permethrin. And don’t just watch out for mosquitoes in the evening; the mosquitoes that spread the Zika virus bite most frequently in the daytime. When you get back to the U.S., take special precautions to avoid mosquito bites the first three weeks you’re home so that mosquitoes won’t bite you and potentially spread the disease to others.

The Zika virus was first discovered in 1947 in a rhesus monkey and is named after the Zika Forest in Uganda. The first human cases were detected in 1952, and only 14 cases were documented from then until 2007. Outbreaks did not occur outside of Africa until after 2007, when Zika spread to the South Pacific -- Yap in 2007 and French Polynesia in

Take the usual precautions, particularly if you’re traveling to an area known to be a Zika risk. Wear light-colored, long-sleeved shirts and pants. As much as possible, stay inside places with air conditioning and window screens. Use an EPA-registered insect repellent containing DEET. 2013, where 73% of the population was infected.

It wasn’t until May of 2015 that Zika appeared in the Americas, in Brazil and Colombia. In total, 64 countries have reported transmission of the Zika virus since January of 2007.

There is concern among public officials worldwide about the spread of Zika from the upcoming Olympic Games this summer in Brazil. The World Health Organization (WHO) expects the virus to spread to every country in the Americas except two: Canada and Chile, both of which have no Aedes mosquitoes. WHO predicts that 3 to 4 million people could be infected with Zika this year in the Americas. There is a travel alert which extends to 43 countries and territories in the Americas, the Pacific Islands, and Africa.

Zika has reached Puerto Rico’s mosquitoes; the U.S. territory confirmed its first locally-acquired (nontravel-related) case in December of 2015. There are now 570 cases in Puerto Rico, and health officials fear that as many as 700,000 people could have Zika by the end of 2016. And Puerto Rico Continued on page 16

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Continued from page 5 so much about what activity clients choose, but in overcoming communication barriers and letting them take charge of their own interests.

The Life Participation Approach is the model the center operates under. It is a research-based, established practice that considers more than just the severity of aphasia. Therapy works not only on decreasing the severity of aphasia, but also considers the person’s identity, their day-today life situation and environments, attitudes and feelings. This approach helps people to re-engage with life, which is a huge part of the change Beth has seen in clients of the center. She told me the story of just one client, who came to the center feeling alienated after her traditional therapy had ended. After attending education classes and participating in groups at Aphasia West Texas, she has gone on to find hobbies she is passionate about, she met and married her husband, and now volunteers at her church and helps to educate about Aphasia.

Awareness Concert is free to the public, and will be held on June 17 at the amphitheater at the Midland County Horseshoe Pavilion. The featured band this year is Bob Seger and the Silver Bullet Band tribute act called Turn the Page. The center’s largest annual fund raiser is Chocolate Decadence, a chocolate-themed event with decadent desserts, wine, a Valentine’s shopping boutique, and a raffle. Traditionally this event raises 40% of the Center’s operating budget, and the 12th Chocolate Decadence will be held on February 2nd, 2017, also at the Midland County Horseshoe Pavilion.

Besides donating money, you can donate your time, as the center is looking for volunteers for their board and planning committees. You can also attend their Talk and Tour nights, which are informational wine and cheese events held seven times a year. While talking with the Program Director and Executive Director, they emphasized to me just how much West Texas has stood behind their cause. Beth described West Texas as a place that takes care of its friends, family and neighbors, and it is this attitude that has allowed Aphasia West Texas to be so successful. Spreading awareness helps people with this common disorder to function in a community that is more accommodating and understanding of what it means to live without the ability to communicate in a traditional sense.

With the communication challenges that Aphasia presents, people often feel that they are left out of decision making about their own lives, and that they cannot live life fully.

While some may think at first that improvement of speech and writing is all therapy may help, there are so many more levels than that, including family life.

Without the ability to communicate, many people are left out of family life, and family members don’t always understand the disorder. Aphasia West Texas helps to educate family members to allow people with aphasia to continue to have freedom.

In addition to programs that help people to communicate and connect, Aphasia West Texas has partnered with Meals on Wheels to offer a delivered lunch option for clients, and with Mission Adult Day Service to provide transportation from Midland to Odessa at the end of the day.

June is National Aphasia Awareness month, and it is a great time to find out more about aphasia, to educate your community, and get involved with Aphasia West Texas. The 7th Annual Aphasia

If someone you know is affected by aphasia, call or visit the Aphasia West Texas website for more information. The center strives to keep fees very low. Clients can attend unlimited classes for only $150 for a month. There is also a scholarship fund that considers how aphasia can change family life and finances. The two speech language pathologists and nursing assistants on staff provide high quality services and programs to clients on a long-term basis.

an apple a day june 2016 15

Continued from page 7 • Age: the older you are, the greater your risk of osteoporosis.

• Body size: slender, thin-boned women are at greater risk as are taller women.

• Race: Caucasian and Asian women are at highest risk. African American and Hispanic women have a lower but significant risk. Among men Caucasians are at higher risk than others.

• Family history: Those whose parents have a history of fractures tend to have reduced bone mass and an increased risk for fractures.

Risk Factors You May Be Able To Change: • Sex hormone deficiencies: The most common estrogen deficiency in premenopausal women is amenorrhea (the abnormal absence of menstrual periods). Low estrogen levels in women after menopause and low testosterone levels in men also increase the risk of osteoporosis.

• Diet: From childhood to old age, a diet low in calcium and vitamin D can increase your risk of osteoporosis and fractures.

• Certain medical conditions: Medical conditions including a variety of genetic, endocrine, gastrointestinal, blood, and rheumatic disorders indicate an increased risk for osteoporosis.

• Medications: Long-term use of certain medications leads to bone loss and increased risk of osteoporosis. These include glucocorticoids, some anticonvulsants, anticlotting drugs, drugs that suppress the immune system, and drugs used to treat prostate cancer.

• Exercise: An inactive lifestyle or extended bed rest can contribute to an increased rate of bone loss.

• Excessive use of alcohol: Chronic heavy drinking is a significant risk factor for osteoporosis.

• Smoking: Smoking is a risk factor for osteoporosis and fracture.

To identify the treatments which may help make bones stronger, talk with your health care provider and determine an individual treatment program for you.

Continued from page 13 is a major tourist destination with over 100 daily direct flights between it and the U.S. mainland, plus dozens of cruise ships.

The Centers for Disease As of May 6, 2016, Texas Control (CDC) expects counted 32 confirmed cases the virus to move of the virus, including the north; the Gulf Coast first U.S. case of sexually is a likely destination— transmitted Zika. Most of the New Orleans, Tampa-St. and cases have occurred in or near P e t e r s b u r g , Houston all typically the four major metropolitan have thriving mosquito areas, except one case in Val populations. Other Verde County near Del Rio. major cities also have substantial seasonal mosquito infestations. The area could extend as far north as New York City, down through the South and out to St. Louis, with lower possibilities farther west. As of April 6, 346 travel-associated cases of Zika have been reported in the U.S.

16 june 2016 an apple a day

What about Texas? As of May 6, 2016, Texas counted 32 confirmed cases of the virus, including the first U.S. case of sexually transmitted Zika. Most of the cases have occurred in or near the four major metropolitan areas, except one case in Val Verde County near Del Rio. With all these scary predictions, should you worry?

After all, 80% of those who become infected with Zika don’t even know it. And the 20% who do have symptoms feel like they have a mild case of the flu (minus the sore throat) for only about a week or so.

But pregnancy is another matter altogether. The Zika virus can cause tragic birth defects, so if a baby is in your family’s future, please take precautions if you find yourself in a situation where there might be Zika-carrying mosquitoes. And enjoy the Olympics on TV.

Concealed Handgun Classes Call for Information

Gary Dunda, Instructor

432–559–2711 • gary_dunda@yahoo.com • Will teach anywhere: home, church, or business.

• Classes for 1-21 people.

• Must be 21 or older.

Experience Compassion

At The ORMC NICU Compassion. That’s what you need when your newborn is in the NICU.

At Odessa Regional Medical Center, compassion and experience are our top priority when caring for your child.

As the first Neonatal Intensive Care Unit in the area, ORMC provides the highest level NICU available in the Permian Basin. Our level III, 49-bed NICU is equipped with advanced incubation and monitoring equipment to provide a range of critical care services for these fragile newborns.

For Taylor, she knew that William was in the best of hands at ORMC. We know your precious gift is what matters most.

“ORMC gave me comfort when caring for my baby in the NICU” – Taylor

He is an ORMC miracle Taylor & William

Continued from page 11 DOWNDOG TO TRICEP TAP From downdog, lift your right leg to the sky. Bend your right knee, and as you shift forward into a high plank, tap your right knee to your right tricep or the outside of the right upper arm. Inhale, shift back to downdog with your right foot to the sky. Exhale, shift forward and tap your knee. Repeat five times before switching sides.

WARRIOR 2 Step your right foot between your hands, and rotate your back foot down to meet the mat. Extend your arms out long in a T, and find your warrior 2 pose, gazing over your right hand. Make sure your knee is over your ankle, and not falling in or out. That knee should also be at about a 90 degree angle, and should not go out further than your toes. Once you settle in, take five to ten breaths. This pose tones the legs and shoulders, and challenges balance.

Make sure your core stays active. Lower down to plank, find updog, then downdog, and repeat on the other side.

THUNDERBOLT, OR CHAIR POSE Step both feet together at the front of the mat. Seal your thighs, ankles and toes, and inhale your arms up by your ears, or wider, as you bend your knees.

This is thunderbolt pose, and it feels like you are about to sit down in a chair. Try to hold for ten breaths as you gaze ahead. This pose tones the thighs, core, and arms.

LOW LUNGE TWIST Bring your hands to your heart, keeping your knees bent. Balance on your left leg, and step your right foot backwards into a lunge. Drop your right knee down to a mat or blanket. This is your low lunge.

Inhale to find a tall spine and widen your shoulders, hands still at heart center. Exhale to twist your right elbow over your left thigh. With each exhale, twist a little bit deeper. Twists help to tone the abdomen, improve circulation, and digestion. You can take thunderbolt again before repeating with your left foot forward.

SIDE PLANK RAINBOWS Come down to hands and knees. Drop your right forearm down to the mat and straighten your legs, extending long. You can stack your feet or stagger

them for more balance.

Side plank pose tones the waist line, arms, and outer and inner thighs. If you have your balance and your shoulders and hips are stacked, begin to extend the left arm up by the ear, and then sweep it in a rainbow shape up to the ceiling and down to your hip.

Repeat this motion ten times (or more!) before coming to a forearm plank, and then finding the same shape on the left side.

STRAIGHT LEG TWISTING BICYCLES Come down to your back and pull your knees into your chest. Rock side to side a few times to massage your back. From here, extend your feet towards the ceiling. Bring your fingers behind your head for support, elbows out to either side. Twist your left elbow to your right knee, as your left leg lowers to hover above the mat. Lift your left leg and bring your right elbow to meet your left knee as the right leg drops and hovers. Continue bringing opposite elbow to knee as your lift and lower your legs. Repeat for 10 on each side, or whatever number challenges you. This exercise tones the abs and upper thighs.

BRIDGE WITH ONE LEG CHALLENGE Bring both your feet flat on the mat, hips width distance. Reach down; you should be able to feel your ankles with your fingertips. From here lift your hips up, finding bridge pose. Hold for five breaths, getting used to the pose. Lower down. Repeat regular bridge, or, for a challenge, bend one knee and make it a one-legged bridge. If you have the flexibility, extend that leg up towards the ceiling as you hold bridge. This tones the backs of the legs, and stretches the abs.

SAVASANA Extend all of your limbs out. Completely relax into the floor, closing your eyes and taking deep breaths.

Stay here for twenty breaths or more, finding deep relaxation, and thanking your body for its hard work and strength. an apple a day june 2016 19

get fit with kim

TIME TO PLAY

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emember when we were kids and our parents had to bribe us to come inside and eat? My brother and I could hear my dad whistling for us to come home two blocks away. Nobody had to make us “play.”

It seems the tables turn as we age. We look more forward to nap time than exercise time; or this is true for at least some of us. But the fact remains that our bodies were designed to move. All too often we see people retire, sit in front of the TV for the first time in their lives, and begin to deteriorate.

When you stop moving, your body loses the ability to move.

I have been an active person my entire life. As an adult I have spent hours and hours in the gym working and also working out. After 25 years in the gym I’m just plain bored! I think this is an issue for many of us who have been exercising for decades.

We get bored. And if our minds are bored, our bodies will suffer.

The human body needs variety to thrive. Our muscles condition to the same workouts and movements. That’s why you get so sore after doing something you haven’t done before or in a very long time like heavy yard work, building a tree house for the kids, or going hiking. When I was in college I painted the local schools every summer with a crew of other college kids. It was one fun way to make money at a summer job. But I remember the first week we were all so sore from painting, carrying 5 gallon buckets of paint around, and going up and down the ladder 1,000 times a day. After the first week though, the soreness went away because our muscles got used to the movements. Yes, it was physical labor all day every day, but we no longer got sore from it. My point is, you need to change up your exercise routine not only for your muscles to continue to get stronger and improve, but also so you don’t get bored and stop exercising all together.

20 june 2016 an apple a day

Here are a few new things that I have started doing for exercise with my clients and for myself. It’s just to go play!

LONG BOARD It’s like a skate board but quite a bit longer and somewhat wider than a regular skateboard. I don’t know about you, but falling on the hard asphalt or concrete is not enticing to me at all. In fact, one of my main goals is to avoid falling down at all cost.

However, the long board makes it much easier!

• Long boarding itself is an awesome core workout! It works on stability, balance, proprioception, agility, and some leg strength to keep it going.

• You’re outside in the fresh air and sunshine boosting your mood and getting your vitamin D. • There are many other exercises you can do using the long board besides just riding it, such as abs, hamstring curls, lunges and wall squats. I incorporate the long board into my clients’ workouts for fun.

SPEED BAG I grew up watching the Rocky movies (and yes, crushing a little on Rocky). Being the forever tom boy, I have always wanted to learn to hit the speed bag. So, I asked for a speed bag for Christmas this past year. I highly recommend it! It’s one of my favorite workouts ever.

• You get an awesome arm workout! The speed bag has been probably the best arm and shoulder workout I have ever done.

• You can work out your stress/frustrations and your body at the same time. I love how exercise gives you an outlet for stress. I have worked through many life struggles during a workout.

• It improves hand-eye coordination, timing, speed, mood, and works on your abdominals and core strength.

• It’s easy to incorporate into other exercises.

Many times I will hit the speed bag after running or biking to get some upper body work.

FRISBEE I have never been able to throw a Frisbee well. But now they have a variety of new Frisbees that are super easy to throw and catch. And they are cheap!

Around $8.

• This is a great way to get your cardio done and have fun at the same time. You may get more of workout if you have to climb the tree to get it, climb on top of the house to get it, swim to the bottom of the pool to get it…

• It’s social! When my husband and I have a lazy Sunday afternoon, we will grab the dogs and a couple friends and go throw the Frisbee.

It’s a great way to tap into your inner child!

• Again you are outside getting all the benefits that nature provides us.

These are just a few things that I personally do to help keep exercise fun and enjoyable. Think outside the box, and just go play! Or come over to my house to play with the group.

Matthew B. Furst, m.d., p.a.

Diplomate American Board of Surgery Diplomate American Board of Plastic Surgery

Providing specialized assessment & treatment through a full range of plastic surgery solutions.

BREAST SURGERY • Augmentation • Reduction • Reconstruction • Lift

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

BODY CONTOURING • Abdominoplasty • Liposuction

(432) 580-8044

318 N Alleghaney, Suite 400 Odessa, TX • 79761 www.furstplasticsurgery.com

Cooking With Kim Summer 2016 Cooking Class Schedule June 30th - “Veggie Delight” MEXICAN STYLE! Hearty Mexican Food inspired vegetarian dishes that even meat-eaters will love!

July 28th - “Desserts That Don’t Weigh You Down” August 25th - “Weekday Gourmet Meals” Easy recipes that you can make any day of the week and still have that gourmet touch.

Cost $35-$45.Payment and registration required prior to class. To register and pay, or ask questions, contact Kim at 432-557-5001 or getfitwithkim@cableone.net. The classes are filling up quickly, so hurry to reserve your spot!

health & beauty PRACTICE SUN PROTECTION

A

ccording to research, most of the visible signs of aging in the skin—as evidenced by lines, wrinkles, sagging, and uneven pigmentation—are the direct result of sun damage. The sun is also the primary cause of the millions of cases of skin cancer, including the deadly melanomas, which occur each year.

Because we live in West Texas, we cannot avoid some damage from the sun; we can, however, minimize the amount of the harm it inflicts on us by taking common sense precautions.

Applying a protective layer of broad spectrum SPF 30, or higher, sunscreen any time you plan to be in the sun is a good beginning. Because sun damage is cumulative and begins when we are babies, children should receive a lavish amount of sunscreen, approximately two ounces or more.

It is also necessary to reapply it about every two hours as water and other activities deplete the products.

Because we live in West Texas, we cannot avoid some damage from the sun; we can, however, minimize the amount of the harm it inflicts on us by taking common sense precautions.

When you dress for the day, do not debate over whether it is going to be sunny nor how much you will be out; just automatically apply sunscreen to your face, neck, the back of your hands, and other exposed areas. Though sunscreen is a step forward, never be beguiled into believing you are no longer at risk of damage or that numbers above fifty are giving you greater coverage. There is absolutely no such thing as 100% protection of the eyes. Sun exposure is now considered to be a major cause of cataracts. Whenever you are out, choose shade if possible. The shade of a dense tree, a wall, or even an umbrella offers a degree of protection.

Sun coming through our car windows can also be intense. Sometimes the left hand, arm, and side of 22 june 2016 an apple a day

one’s face reveals more sun damage than the right because of sun exposure while driving.

Wearing protective clothing whenever possible is a vital step in protection. A wide-brimmed hat and sunglasses provide even more protection from sun exposure to the face and neck. Choosing the time you are in the sun is also important. The most deadly hours to be out are between 10:00 am and 4:00 pm. Our early mornings are a perfect time to walk, run, garden, play tennis, or golf. Late afternoon and evenings are also good for outdoor activity. Not only are they cooler, they are safer for your skin.

Always examine your own face and body and those of your family for any unusual moles or growths.

Changes in an existing mole, dark discoloration in a mark, uneven edges on a mark or a mole, or

a growth that does not heal and bleeds are signs that should arouse suspicion. Whenever any mole or mark concerns you, an appointment with your dermatologist is a wise decision. Nearly any skin cancer or precancerous growth can be easily and successfully treated if caught early.

Have a good, healthy summer by taking care of your skin and being diligent in protecting it from the sun, by keeping it clean with a soap-less cleanser, and by hydrating it with a good moisturizer that contains both antioxidants and proven anti-aging products. Also eat healthy and drink at least eight glasses of water and other fluids daily.

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.”

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 june 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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