An Apple a Day October 2015

october 2015

Wellness For Life

Dr. Ortega and other experts are dedicated to providing the best healthcare for you and your family pg. 12

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

To Be A Part Of Her Tomorrows

I Screen Today

During the month of October, when you schedule your mammography screening, you will also receive a complimentary bone density exam.

The Women’s Center is dedicated to the prevention and early detection of breast cancer and to breast cancer education. And we are proud to offer 3-D Mammograms as the lastest advancement in the fight. ORMC will not be filing insurance for the free exam.

FREE Bone Density Exam

when you have your mammography screening at ORMC. Now through October 31, 2015. Some restrictions apply.

THE WOMEN’S CENTER Medical Office Building: 420 E. Sixth Street, Suite 206 Odessa, Texas In Partnership with Physician Owners

For over a decade now, The Laser & Aesthetic Center of the Permian Basin has been doing much to beautify the population of our beloved community. We want to ensure that all the residents of the Permian Basin feel their best, and in order to do so, we feel you need to look your best. We are experienced in caring for patients with various cosmetic issues, and in optimizing patient outcome. We would be privileged to assist you in achieving your inner and outer beauty.

All consultations are free.

Dr. Robert L. Chappell, Jr. M.D.

Our Specialties

• Coolsculpting • FotoFacial • Fraxel Dual • Laser Hair Removal • Spider Vein Removal • Thermage • Botox • Dysport

• Perlane & Restylane • Juvederm & Voluma • Jane Iredale Cosmetics • SkinMedica • Microdermabrasion • ZO Skin Health • Neotensil • Elta MD

Dr. Ritchie O. Rosso, Jr., M.D.

2847 E. 11th Street Odessa, TX 79761 • 432–580–8060 • www. lacpb.net

OUR ADVERTISERS front inside Freedom Buick GMC Truck 1 James Van Riper, D.O., FACOG

2 The Women’s Center ORMC

2 Laser & Aesthetic Center 4 First Physicians

7 The Odessa Family YMCA 9 Hunt Advertising

10 Magical Masquerade

17 Occasions Fine Jewelry

19 Permian Homes

21 Furst Plastic & Reconstructive Surgery 21 Cooking with Kim

23 Earlene Smith

23 Other Remedies

23 The Springboard Center back inside National Cooling, Heating & Plumbing back cover Permian Basin Chevy Dealers

Wellness For Life

8

To advertise, contact Mary at 432–550–7339 Publisher Mary Hunt, Ha! Publishing Editor Evangeline Ehl Publication Manager Mary Hunt Sales Mary Hunt Writers Kim Clinkenbeard, Joy H. Coleman, Wendy Hilliard, Ben McCampbell, Tatum Hubbard, Alyssa L. Sinclair, Earlene Smith Photography Mark Swindler, Studio 7, Texas Tech Physicians 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.

11

5 Can You Hear Me Now?

14 Take a Break From “Busy”

6 Training for Health 8 Just Sleeplessness or Insomnia?

11 Coconut Oil: Uses and Benefits 12

Texas Tech Physicians of the Permian Basin: Expert Care for You and Your Family

20 Get Fit with Kim: Candy Crush 22 Health & Beauty: The Choices are Ours to Make 24 Recipe: Chocolate Peanut Butter Oatmeal Cookies

ON THE COVER Dr. Ortega and the other experts at Texas Tech Physicians of the Permian Basin are dedicated to providing accessible, compassionate healthcare for you and your family.

READ MORE ON PAGE 12 an apple a day october 2015

3

Can You Hear Me Now?

by Joy H. Coleman

H

earing loss is one of the most common and frustrating conditions affecting adults. About 17% of American adults report some kind of hearing loss and roughly one-third of Americans 65–74 years old have hearing loss.

The loss comes in many forms: it can range from a mild loss where you miss certain high-pitched sounds like the voices of women and children, to a total loss of hearing. There are two main types of hearing loss. One happens when your inner ear or auditory nerve is damaged—this type is permanent. The other kind happens when sound waves can’t reach your inner ear due to earwax build-up, fluid, or a punctured eardrum. Medical or surgical treatment can usually restore this type, called conductive hearing loss.

The first type commonly affects people over 50.

This may make it hard to tolerate loud sounds or to hear what others are saying. This type of hearing loss comes on gradually and can occur because of changes in the inner ear, auditory nerve, middle ear, or outer ear. Some of its causes are aging, loud noise, heredity, head injury, infection, illness, certain prescription drugs, and circulation problems such as high blood pressure.

problems that are ignored and untreated can get worse. Hearing aids, special training, certain medicines, and surgery are some of the treatment choices that can help.

Have you had your hearing tested lately? Only 30% of adults aged 70 years and older have had their hearing tested within the last 5 years. Ask the following questions; if you answer “yes” to 3 or more, you could have a hearing problem and may need to have your hearing checked by a doctor.

• Do I have a problem hearing on the telephone?

• Do I have trouble hearing when there is noise in the background?

• Is it hard for me to follow a conversation when 2 or more people talk at once?

• Do I have to strain to understand a conversation?

• Do many people I talk to seem to mumble or not speak clearly?

• Do I misunderstand what others are saying?

• Do I often ask people to repeat themselves?

• Do I have trouble understanding the speech of women and children?

• Do people complain that I turn the TV volume up too high?

• Do I hear a ringing, roaring, or hissing sound a lot?

• Do some sounds seem too loud?

Your doctor may refer you to an otolaryngologist who has special training in problems of the ear, Continued on page 15

Some people don’t want to admit they have trouble hearing. Older people who can’t hear well may become depressed or withdraw from others to avoid feeling frustrated or embarrassed. Hearing

an apple a day october 2015

5

TRAINING FOR HEALTH

by Wendy Hilliard

A

ging is not for the weak or faint hearted.

In fact, one should think about training for it. “Use it or lose it,” said Odessa Family Y member Paula Morris.

And she’s right. The National Institute for Health says that after age 30, we begin to lose muscle mass, as much as 3 to 5 percent per decade. To add insult to injury, fat increases up to 30 percent, dangerously centered in the abdominal area.

Morris spends most of her day helping her husband with their electrical contracting business. While the 56-year-old did make time to exercise, she still had areas on her body that were, well…soft.

“I used the elliptical and treadmill and I wasn’t seeing the results I wanted. I wanted more muscle and less jiggle. A friend of mine had been training with Kevin and she looked really good.”

Odessa Family Y personal trainer Kevin Homsey has been helping people get into shape for four years. He

6 october 2015 an apple a day

shared some advice for those north of the age of forty. “It’s never too late and pumping iron keeps you young.”

Morris signed up and has been training with Homsey three days a week for nearly a year. Now she sees results.

“I’m definitely building more muscle. I like Kevin because he’s honest. He works you out hard and understands what you’re capable of without going overboard. ” Homsey’s careful guidance and safety-first attitude keeps his clients fit and uninjured, which is exactly what 60-year-old Fausto Cheng was looking for in a personal trainer.

“I started with Kevin about two and a half years ago. The main reason is to prevent injury. I tried training on my own and was limited in the weight room. With Kevin I know I have proper form.”

Cheng is partially retired; having more free time, he found it easier to get up in the morning knowing he had an appointment to keep.

“I feel comfortable around Kevin. I don’t like doing squats and he knows it. He still makes me do them.

I even cuss him out sometimes. I tell him not to take it personally,” Cheng laughed.

“At first I had no routine, no reason to get up, but with a trainer there is more incentive to get up and get the workout done.”

After age 30, we begin to lose muscle mass, as much as 3 to 5 percent per decade.

Homsey says he personally trains about 6 individuals between the ages of 40 and 50. He sees this as a growing trend. “This age group has more time to dedicate themselves to health. They spent their life sacrificing their health to build their wealth and now they’re using their wealth to build their health.”

for youth development for healthy living for social responsibility

experience fitness at the odessa family ymca • Latest equipment and technology • Nursery care for members • Certified instructors and personal trainers • No initiation fees or contracts 3001 e. university odessa, tx 79762 432–362–4301 • www.odessaymca.org

“I love helping people reach their fitness goals. It’s easier to avoid mistakes when someone helps you,” Homsey said.

For more information on Odessa Family Y memberships and personal training rates, call 432–362–4301.

Homsey says his more mature clients are better listeners, but aren’t shy about talking back.

Chang agrees.

• Fun classes to fit your schedule

Homsey is used to the occasional cursing; it’s a sign that he’s challenging his clients, doing the job he enjoys.

JUST SLEEPLESSNESS OR

by Ben McCampbell

INSOMNIA?

t’s 2 am. You went to bed three hours ago, and you’ve been staring at the ceiling ever since. It’s the third time this week. Tomorrow is going to be a busy day. You’ve got to get some sleep. What can you do? Why can’t you go to sleep?

I

There are a lot of things that can cause insomnia.

If your sleeplessness happens only occasionally and not every night, then the cause could be as simple as eating too much too close to bedtime.

Having a light snack before bedtime is usually fine, but eating too much may make lying down uncomfortable or give you heartburn, both of which can keep you awake. The same can be said about caffeine, nicotine, and alcohol. Coffee, tea, and cola contain caffeine, a stimulant, which can contribute to sleeplessness. That may be a good thing when driving or needing to concentrate on work or study, but it’s not good when you’re trying to sleep. Nicotine in tobacco does the same thing.

And alcohol is a sedative that may help you fall asleep, but it prevents the deeper stages of sleep, the best kind. You may awaken in the middle of the night or not feel rested in the morning.

There are no specific tests for insomnia; diagnosing it is kind of a judgment call. But there are definite symptoms. They include awakening frequently during the night, not feeling rested after a night’s sleep, daytime sleepiness or fatigue, irritability, depression, or anxiety. You may also wake up 8 october 2015 an apple a day

too early, experience difficulty in paying attention, concentrating, remembering things, or focusing on tasks during the day. You might become more prone to errors and accidents or start having tension headaches or upset stomach. It may become difficult to fall asleep even when you’re tired, plus getting back to sleep after being awakened may not come easy. And, not surprising with all these symptoms, you may develop ongoing worries about sleep. An insomniac will often take 30 minutes or more to drift off.

There are many other causes of insomnia.

Significant life experiences, like the death of a loved one, a job loss, divorce, or moving, can all bring it on. Certain medications can negatively affect sleep. These include some antidepressants; heart, blood pressure, asthma, and thyroid medicines; corticosteroids; allergy medications; and any medication that contains caffeine or alcohol, such as cold and flu medicine and some pain relievers.

You also might be more prone to insomnia if you’re a woman, if you’re older than age 60, or if you suffer from a sleep disorder, such as sleep apnea, narcolepsy, or restless leg syndrome.

But the biggest factor most insomniacs cite for lack of sleep is stress. It’s an almost unavoidable fact of life in the 21st century. Bills to pay, the job market, Continued on page 16

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Magical

Masquerade

Friday, October 16 6:00 pm – 9:00 pm

MCM Grandé FunDome 6201 East Business 20, Odessa

You’re invited to a Magical Masquerade Gather your friends and join us for an enchanted evening filled with vendors, food, fun and surprises!

Get a sneak peek at the season’s latest fashion trends as Dillard’s presents their annual style show. We invite you to be pampered, inspired and entertained. There is no mystery to better health and wellness. So come be healthy; be magical; because it’s all about you!

Cost is $10 per person.

Pre-register and pay by calling (432) 640-6000 or by logging on to mchodessa.com Style Show by

Coconut Oil: Uses and Benefits

by Alyssa L. Sinclair

C

oconut oil is perhaps the most versatile product I use in my home. It has a practical place in both the kitchen and the bathroom. High quality coconut oil is pure enough to apply topically and ingest. Used on a regular basis, it fights ageing and dryness in your skin, hair, and nails; balances digestive and hormonal health; and can even support your dog’s health! As a cooking oil and sweetener it offers plenty of tasty nutritional content, and as a beauty product it is an economic and space-saving option.

coconut oil in moderation and instead of other forms of saturated fat, like butter or margarine, could be beneficial for people concerned with blood sugar levels, weight loss, fatigue, or healing.

The lauric and caprylic acid in coconut oil also have anti-fungal, anti-viral, and anti-bacterial properties when consumed or applied. The Coconut Research Center indicates that lauric acid makes up about 50 percent of coconut oil, and has been used to treat conditions such as fungi and yeast infections, stomach ulcers, and malabsorption disorders.

NUTRITION Coconut oil contains a unique combination of fatty acids. While it is almost a completely saturated fat, it is not the kind of fat you find in foods like cheese and meat. Coconut oil is partially made up of medium chain triglycerides, or MCTs, which can move more efficiently from the digestive tract to the liver. Dr. Melina Jamplis, in an interview with CNN, explains that consumed in small portions, MCTs are more readily available for energy than the Long Chain Triglycerides found in other saturated fats.

MCTs have been shown to result in the production of ketones, which have been cited as a possible weight loss aid. Studies have demonstrated the ability of MCTs to improve insulin use in the body, and to positively affect hormonal balance and thyroid function. All of this means that ingesting

Coconut oil presents similar nutritional benefits to dogs. Flakes of unsweetened coconut meat or melted oil drizzled on dry dog food help to improve the quality of a dog’s skin and coat and support thyroid function in overweight dogs. In addition, a low dose consumed daily over three months or more may help to deodorize dog smell, reduce allergy symptoms and dry skin, and aid digestive disorders.

COOKING As a saturated fat, coconut oil is stable for cooking, and does not break down as easily as olive oil when heated. Olive oil is more likely to release free radicals and a bitter taste when cooked at high heat.

Continued on page 18 an apple a day october 2015 11

Texas Tech Physicians of the Permian Basin:

Expert Care for You and Your Family

I

by Alyssa L. Sinclair

magine finding a practice of expert Permian Basin physicians that provide care for a wide range of health needs in outpatient clinics, from family and geriatric to internal medicine, OB/GYN, behavioral health, and even surgery.

Now imagine that their doors are always open to new patients, they accept all forms of insurance, and offer a family medicine clinic on Saturdays in Odessa to accommodate working families. Many Permian Basin citizens might not believe that such care exists in this area; many of us are familiar with the feeling of calling a doctor’s office only to be told that the practice is closed to new patients, that they don’t accept your form of insurance, or can’t provide the specialty care you need.

Texas Tech Physicians of the Permian Basin, with locations in both Midland and Odessa, stands out among other healthcare providers in this area. They are distinguished by their knowledgeable doctors, and inclusive, accessible care. There are a number of skilled physicians in different specialties to accommodate you and your family. Their doctors have hospital privileges at Medical Center Hospital and Midland Memorial Hospital, and have the ability to follow up with patients if they are taken to in-patient facilities. They are always accepting new patients, and aim to provide a comfortable setting where appointments with your doctor make you feel at ease, cared for, and connected to a strong network of physicians. It is unique to find medical care of this caliber for your entire family’s concerns, from children to the elderly.

While you can expect all of the doctors to be experienced, confidential, and attentive, each department provides its own specialized expertise.

12 october 2015 an apple a day

OB/GYN offers a wide range of wellness services including exams, 24-7 labor and delivery support, 4-D sonography, fetal medicine, adolescent gynecology, high risk pregnancy care, treatment of early pregnancy loss and infertility, and sameday appointments for urgent medical needs. The internal medicine physicians typically focus on more acute illnesses, while the surgery clinic covers general and trauma surgery, plastic surgery, and critical care. Behavioral health helps to manage and care for all elements of psychiatric health, including cognitive and behavioral therapy, and diagnosing, assessing, and managing psychiatric distress and illness. They also accept referrals from other departments of Texas Tech Physicians of the Permian Basin.

Family medicine covers general medicine for all ages, including pregnant women, babies, the elderly, and everyone in between. Family medicine doctors are trained in a comprehensive array of medical treatments, and are also able to refer out to other specialists. Some, but not all, of their services include physicals, immunizations, baby and well-woman exams, obstetrics, orthopedics, urgent care and minor surgery. Their expert doctors include Dr. Martin Ortega, who sees patients in the Odessa Family Medicine clinic. A conversation I had with him revealed just how passionate and caring he is about the local community, and how much he values serving the people of the Permian Basin area.

Dr. Ortega moved to Midland as an 8th grader, after his father became a pastor and was called here.

He went to Lee High School, where he learned to appreciate the tight-knit community of the town. As

the oldest of four children, it was actually family friends he met through church who encouraged him and helped him to apply to Wayland Baptist University in Plainview, Texas. During college he enrolled in a summer program for potential medical school applicants, called JAMP, and discovered how much he enjoyed shadowing a family medicine physician in the Houston county clinic. As a bilingual student, he was able to interact with patients while he shadowed. This experience was career defining for Dr. Ortega, as he witnessed the diversity of patients and maladies that came through the doors of that clinic. Dr. Ortega described how in one exam room a family medicine doctor could be treating an eighty-two-year-old with a number of health concerns, and in the next room be helping a baby or mother needing a wellness exam.

He expressed that meeting and being of service to his patients and their health continues to be his favorite aspect of practicing family medicine, and that he hopes Texas Tech Physicians of the Permian Basin can continue to grow in a way that reflects the expansion of the local area. He pointed out that growing areas such as the Permian Basin, where he also completed his residency, are often populated with many young families in need of family medicine.

In the spirit of this approach, Dr. Ortega emphasized that family medicine physicians serve the local community in many ways, from physicals to immunizations and general medicine, and can also treat babies and adolescents. The Saturday business hours in Odessa are a great opportunity for those who usually might not have time to see a doctor during the week.

Interested individuals should know that Texas Tech Physicians have doctors from all over the country and around the world, including a number of Spanish speakers. Dr. Ortega hopes that Texas Tech University Physicians of the Permian Basin can be supportive and of service to local people, providing accessible, compassionate healthcare.

Dr. Ortega works with a patient

Being of service to his patients and their health continues to be his favorite aspect of practicing family medicine.

APPOINTMENTS 301 North Ave. N, Midland • 432–620–5800 701 West 5th St., Odessa • 432–335–2222 FOR MORE INFORMATION www.texastechphysicians.com/permian

an apple a day october 2015 13

Take a Break From “Busy”

“H

by Tatum Hubbard

ow’s the school year going?” That’s a question I’ve been asked a lot lately. My answer is almost always the same, “Busy, busy, busy.”

No matter which phase of life you find yourself, it’s hard to not get caught up in all the “stuff” we have to accomplish. Whether it’s around the house, at work or with our children…if we’re not careful “busyness” can turn into a lifestyle. In the spirit of full disclosure let me begin with some personal truth. “Hi. My name is Tatum. And I’m addicted to being busy.”

Presented by:

Join Us!

Sometimes we’re busy because it’s necessary. If you don’t “take care of business” you have a house in disrepair, an inbox with 7,000 messages, and kids who haven’t eaten a vegetable in a month. There are some positives to being busy. I like to think the word “busy” itself can be interchanged with responsible, organized or even (and I really love this) “a doer.” I like to be known as a person who can get things done. Don’t you? But in the efforts I make to be all those things, sometimes I create more stuff to do. More lists. More obligations. More expectations. And after a while, I lose the joy in everyday life.

Saturdays 12 pm on MyTV 16

I recently read a quote from the book Fingerprinting in Psych Class that really hit home. It says: “Is all the busyness and hectic pace really necessary?

This can turn into a lifestyle if we’re not careful. It pushes parents toward hurriedly doing things with less attention. If you can do something quickly and efficiently—do it. But don’t let this mindset creep into your interactions and relationship with your kids. Busy and hectic parenting usually devolves into unconscious parenting.”

Weekdays 4:30 pm on CBS7

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

Ouch! “Unconscious parenting?” And let’s take it one step further. “Unconscious marriage?” “Unconscious employee?” “Unconscious Christian?” I’ve never thought of it that way but now I’m examining my daily routine with a new lens.

Honestly, sometimes I allow myself to get “busy” in order to avoid some of the things I really need to take care of. I’m too “busy” to work out. I’m too “busy” to plan healthier meals. I’m too “busy” to sit in the floor and play with my child or turn off my cell phone and go to dinner with my husband.

I definitely don’t have a solution for my “addiction” but maybe it starts with being more deliberate about how we spend our time. One of the things we try to do at Studio 7 is offer tips that can help you simplify your life. Our goal is to consolidate lots of great information so you have access to quick and easy meals, tips on the latest fashion trends, or even some design ideas to freshen up your home. These are never meant to overwhelm….but to inspire! So we hope in your busy lives, you’ll find time to join us on this journey as we support and encourage each other!

Continued from page 5 nose, throat, head, and neck and will try to find out why you have a hearing loss and offer treatment options. You may also be referred to a reputable audiologist who can identify and measure hearing loss. If you need a hearing aid, the audiologist will help you choose the right one.

As a consumer, be cautious of free consultations and those selling only one brand of hearing aid.

Reputable providers don’t make misleading claims that promise your hearing will be restored to normal or that a hearing aid will eliminate all background noise.

Hearing aids can be expensive and are not always covered by insurance. Be sure to ask about a return policy or adaption period, in case you are not satisfied with the hearing aid. It’ll take a while to get used to the device and decide if it’s useful. Ask about the cost of a trial and whether this amount is credited toward the final cost of the hearing aid.

Make sure your hearing aid includes a warranty that covers both parts and labor for a specified amount of time.

Hearing problems that are ignored and untreated can get worse.

Hearing aids all contain the same parts to carry sound from the environment into your ear, but they come in a number of styles, sizes, and the ways they’re placed in or around your ear. Some are tiny enough to fit inside your ear canal and others fit partially in your ear canal. Disposable hearing aids are even available for short term use. They last for 30 to 60 days and may be an option for those who have mild to moderate hearing loss.

Hearing aid options include directional microphones, telephone adapters, Bluetooth technology, and remote controls. You may find that not one, but two aids are right for you.

Wearing two aids will help to balance sounds, improve your understanding of words in noisy situations, or make it easier to locate the source of sounds.

There are other devices to help you hear in certain environments. TVs have listening systems that your hearing aid can be plugged into as well as stereos, microphones, and personal FM systems.

Some hearing aids have a telecoil installed to assist in hearing on the telephone. Some public places— churches, schools, and auditoriums—have a sound system called an induction loop system which sends sound through the hearing aid also.

If your hearing loss is severe and of a certain type your doctor may suggest surgery to receive a cochlear implant. This is a small electronic device that is placed under the skin and behind the ear. The cochlear implant doesn’t restore normal hearing. But it can help you to be more aware of your surroundings and understand speech.

Getting used to a hearing aid takes from several weeks to months. Your listening skills will improve gradually over several weeks or months as you get accustomed to the amplification. The more you use it, the more quickly you’ll adjust to amplified sounds. The sound will be different because it’s being amplified—even your own voice will sound different when you wear an aid. Your footsteps, heartbeat, or car motor may be much more noticeable. With time, your brain will get better at ignoring these sounds.

At first, your hearing aid can be uncomfortable.

But it should not be painful. Before you leave the hearing aid provider’s office with your new hearing aids, make sure they fit. Your hearing aid should not hurt your ear or be loose in your ear.

Some general tips to help you adjust to your new hearing aid include: • Start by wearing your hearing aid when you are talking to only one person. These are the easiest conversations to understand. Slowly work up to conversations with more than one person.

• Continue to pay attention to people’s gestures, facial expressions, posture, and tone of voice.

Your hearing aid won’t help you catch every word that is said, especially in a loud place.

• Wear your hearing aid. The more you wear it, especially at the beginning, the faster you will get used to it. an apple a day october 2015 15

Depression and anxiety are two of the most common causes of chronic insomnia.

Continued from page 8 school pressures, health issues, family problems— all contribute to stress. Most stress-related insomnia is labeled as acute, or temporary. The factors which cause the insomnia are generally controllable, or at least become more manageable as time passes (such as gradually getting used to living alone after a divorce or death).

Chronic insomnia is different. It doesn’t occur occasionally; it’s in bed with you almost every night. Its causes are different than those of acute insomnia. Depression and anxiety are two of the most common causes of chronic insomnia. They can create a vicious circle, because the sleep deprivation they cause can make symptoms of anxiety or depression worse. And the more depressed or anxious one is, the harder it is to get to sleep. Other mental conditions, such as bipolar disorder and post-traumatic stress disorder, can also disrupt sleep. The significant life events mentioned earlier, such as divorce or a loved one’s death, can become long-term stressors, causing chronic insomnia. Other causes include poverty and unemployment. Chronic insomnia can also be caused by certain medical conditions, 16 october 2015 an apple a day

including COPD and lung disease, arthritis, cancer, heart disease, acid reflux, asthma, allergies, kidney disease, and chronic pain.

So with all these things getting in the way of good sleep, how are you going to get the beneficial sleep you need? First, it would be a good idea to rule out any medical conditions which could be contributing to your sleep deprivation, such as a thyroid problem.

Get with your medical provider for a blood workup, physical exam, and history. You may be asked to keep a sleep log, which is a simple diary that you keep detailing things like your bedtime, wake up time, how well you slept, how sleepy you are at various times of the day, etc. It might be suggested that you do an overnight sleep study to gather information about your nighttime sleep in a clinical setting. It will determine the stages of your sleep and measure oxygen levels, body movements, and heart and breathing patterns.

If you’re diagnosed with insomnia, how is it treated?

If it’s considered mild insomnia, then simply practicing good sleep habits may cure the problem.

Make sure your bedroom is quiet, dark, and cool.

Establish and stick to a regular sleep schedule; it will help regulate your biological clock towards sleeping

when you want to. Avoid naps, at least after 3 pm.

Regular exercise creates some physical fatigue, and it also is a great stress fighter, so exercise is a two-pronged factor in helping you sleep better.

But be sure to exercise before suppertime to give your body the opportunity to wind down. If you drink coffee or cola, consume them early in the day, at least eight hours before bedtime. Our brains produce the hormone melatonin, which helps regulate the sleep-wake cycle. Since melatonin is controlled by light exposure, make sure you get plenty of natural light exposure during the day, and limit your exposure to artificial light at night.

There are some relaxation techniques you can utilize which may help produce sleep. Do some deep abdominal breathing. Close your eyes and take deep, slow breaths—in through your nose, out through your mouth. Make the breathing involve not only your chest, but also your abdomen, lower back, and ribcage. Also, try progressive muscle relaxation.

Starting with your feet, tense your muscles tightly.

Hold for a count of ten, and then relax. Continue the routine for every muscle group in your body,

working your way up to the top of your head.

Another tip—if you find yourself worrying about things, try making tomorrow’s to-do list before you go to bed. It’s one less thing to get in the way of sleep.

Dietary and herbal supplements that may also help. Melatonin (mentioned earlier) is popular, as is valerian, an herb with mild sedative effects.

Some people like lemon balm or chamomile tea.

Of course, over-the-counter and prescription sleep medications are an option, but evidence shows that lifestyle and behavioral changes make the most significant difference in combating insomnia.

Insomnia affects about one-third of adults.

Emotional issues such as stress, anxiety, and depression cause about half of all insomnia cases.

But by trying the techniques mentioned above and consulting your medical provider, you can get better sleep. Sweet dreams!

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Continued from page 11 Coconut oil has the same smoke point as butter, but the fact that it contains beneficial acids, vitamin K, E and polyphenols, and has the ability to boost metabolism and thyroid function, make it a more nutritional choice for high heat cooking such as sautĂŠing, frying, and baking.

Coconut oil adds a creamy, sweet flavor to baking recipes. Soften the oil, as you would butter, to evenly mix into batter. It can also be used instead of Pam or butter to grease cookie sheets or muffin tins. Some people use half a teaspoon of oil to sweeten coffee, hot chocolate, or tea.

SKIN & HAIR HEALTH Coconut oil is equally versatile as a beauty product.

It can effectively and naturally replace your eye makeup remover, body moisturizer, hair mask, body scrub, cuticle oil, and lip balm, so you can go ahead and clear out the clutter of products in your bathroom. As celebrity nutritionist Kimberly Snyder points out in an interview with Huff Post, commercial lotions contain a lot of water, petroleum products, and even alcohol that can dry and age your skin.

Coconut oil, on the other hand, provides genuine, natural moisture that is quickly absorbed into the skin. It can also improve the texture and shine of 18 october 2015 an apple a day

your hair when left on for a few hours or even overnight. She even recommends using coconut oil as a non-comedogenic way to moisturize your face.

To use as an all-over body moisturizer, scoop out a small amount out with your fingertips. The oil solidifies when stored at less than 78 degrees Fahrenheit, so rub your hands together to smooth and liquefy the product. A little bit goes a long way, and you will find just a tablespoon or less is sufficient for moisturizing your legs and arms. Use anything remaining on your fingertips and palms to lightly tap around the eye area, moisten lips, de-frizz the ends of your hair, or rub into nail beds. As an eye makeup remover, simply swab a cotton pad on the solidified oil, and gently wipe the eye area. The oil should melt your eye makeup away. Mix with equal parts sugar for a revitalizing, tropical-smelling body scrub.

You can find coconut oil at almost any grocery or health food store. Look for pure, unrefined oil that hasn’t been deodorized, and in a container with a wide top so you can easily access the oil when it solidifies. With so many uses, and priced at just eight to fifteen dollars per sixteen ounces, buy one for the kitchen and one for the bathroom and it should last for months!

get fit with kim

CANDY CRUSH

F

all is here! ‘Tis the season for cooler weather, football, Halloween and Thanksgiving, candy, and let’s not forget pumpkin spice lattes from Starbucks!

There’s much to be thankful for and even more to enjoy with the coming of fall. But all too often it also begins our battle with the bulge. You know what I mean; everywhere you look there’s candy— even in your own pantry because we don’t want the stores to run out by Halloween and be stuck with nothing for the trick-or-treaters. And the pumpkin spice latte is seasonal so we have to get it while we can! Yep, I fall for that logic too. So, what’s so bad about enjoying a sweet treat every now and then anyway? Here are just a few surprising effects sugar has on your body and health.

These we know: • Cavities and gum disease.

• Weight gain (and not the good kind!).

• Leads to type 2 diabetes, heart disease, and can contribute to rapidly growing cancer cells.

But here are some you may not be familiar with: • Too much sugar sends your hunger hormones into a tailspin tricking your brain into thinking you aren’t full and your body feels like you have not eaten.

• Sugar ages you and makes you look older!

How? Oxidative stress turns our tissues “brown;” this is known as the Maillard reaction (I guess you could say we “rust” with age).

Chronically overindulging in sugar will speed up this browning process.

• It causes non-alcoholic fatty liver. Our body turns excess sugar into fat. If you overindulge on a regular basis, the liver can’t keep up and has no choice but to add it to itself—fatty liver.

This also causes the pancreas to make extra insulin to help the liver out.

• The result of the pancreas having to step in?

Insulin resistance.

The organ fat buildup isn’t necessarily obvious on the outside, either. A 2012 study in the Journal of Clinical Nutrition found people who ate 1,000 extra calories of sugary foods saw just a 2 percent increase in body weight, but a 27 percent increase in liver fat.

I don’t want to rain on your parade. By all means have a candy bar once in a while. But watch how much sugar you are actually consuming. Being mindful of what you’re eating is the lesson here.

So much of our processed foods (even “healthy” foods) have a lot of added sugars in them. And it all adds up. So, save a sweet treat for just that, a special occasion like a birthday or wedding, and you will avoid the negative health issues and weight gain that comes with sugar.

Here are a few strategies to help you through the candy season: • Do not buy the fun size candy bars thinking that will help you portion control! It’s too easy to lose track of how many of those little fat bombs you eat! Instead, buy the regular size and portion it out. You’ll eat less. Trust me.

• If you do decide to go the fun size candy bar route however, set an empty jar next to the

20 october 2015 an apple a day

candy jar. Every time you eat one, put the wrapper in the jar instead of throwing it away.

You’ll at least be able to see how many you have eaten that day.

• Better yet, instead of eating the candy put a $1 in the jar every time you pass it up. Give the money you collect out at Halloween to the kids.

You’ll be the favorite house on the block! And you won’t run out of candy for the kids either!

• And don’t worry; the stores never run out of candy!

For more information on healthy eating and avoiding sugar traps, sign up for my Nutrition 101 classes. You can see details and schedules on my website www.getfitwithkimtoday.com.

Happy fall y’all!

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

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Cooking With Kim Fall & Winter 2015 Cooking Class Schedule - ALL NEW RECIPES! October 8th - “Texas BBQ” $35

BBQ Dry Rub for chicken, fish, and ribs… plus all the “fixins.”

November 12th - “Holidays - Simplified” $35

October 29th - “Sweet Treats” $30

Simple nutritious recipes for your holiday favorites are prepared, repurposed, made in advance, or frozen for later. The holidays don’t have to be stressful!

November 7th - “Grocery Shopping Tour”

December 3rd - “Christmas Day Brunch” $35

Just in time for Halloween!

Visit www.getfitwithkimtoday.com for details!

Payment and registration required prior to class. I accept all major credit cards, checks, and cash. To register and pay, or ask questions, contact me at 432–557–5001 or getfitwithkim@cableone.net. Classes are filling up quickly, so hurry and reserve your spot!

health & beauty THE CHOICES ARE OURS TO MAKE

“F

or of all sad words of tongue or pen, the saddest are these: ‘It might have been!’”

These words appear in a poem by John Greenleaf Whittier penned in 1856. The poem has to do with a judge and farm girl who would have been a perfect for each other but end up marrying other people. The haunting truth within this tale is evidenced in many of life’s situations. It speaks to us of lost opportunities that occur in all too many lives through the twist of fate. However, equally sad are the countless cases where it was not some outside force that thwarted a person’s achievement of his highest and best, but that individual himself. We all recall times that we failed ourselves and deeply regret some of the choices we have made.

The purpose of this article is not to delve deeply into major life choices, but to look at many minor decisions we make every day of our lives and how they impact us.

Because this column is about health and beauty, let’s look at decisions which play a major role in how we look and how we feel.

When standing before a full length mirror do you see a strong lean body that obviously exercises regularly? If not, why not? The beginning of a good exercise program can be as simple as stepping out your front door and walking briskly for two or three miles. Wear wrist weights for additional benefit and then come home and spend twenty or more minutes with hand weights. If the outside does not appeal to you, find a nearby gym and swim laps, or use the treadmill or other training equipment Dancing is another wonderful way to exercise.

Dance clubs can serve a twofold purpose of both social and physical outlets. Whatever you choose, to remain healthy and attractive, it is imperative

The people I know who seem to be the most contented with their lives are involved in causes that have meaning for them.

22 october 2015 an apple a day

that you establish a physical routine that fits your lifestyle and that you will continue to maintain.

The twin to a good exercise program is a carefully regulated diet because very few adults can get by eating whatever they want. Instead we must be careful about our food choices, limiting both portions and the kind of food we eat. The fast food offerings are generally high in saturated fat and processed ingredients. Diet drinks almost always contain high concentrates of salt. Fresh raw fruits and vegetables, foods in high fiber, and an adequate amount of protein are all part of a healthy lifestyle.

Your skin reflects your health. Most often, in the absence of a serious illness, a sallow yellowish or grayish color reflects an unhealthy lifestyle. Smoking ages and damages the body and is evidenced on the skin…especially on the face. Heavy alcohol consumption becomes obvious in later years.

Though not so clearly visible, a trained observer can generally identify those who practice good nutrition as opposed to those whose diets are comprised mostly of what we refer to as junk food. All habits, good and bad, are clearly revealed in our faces and bodies.

Along with the choices you make in your exercise and diet, the way you live your life is of vital importance. The people I know who seem to be the most contented with their lives are involved in causes that have meaning for them. They care deeply for others and are ready to share tears with a friend or stranger in distress. They enjoy life, laugh often, and never allow themselves to become isolated from other people.

And always smile, as a smile is an instant face lift.

Special thanks to this month’s contributor: Earlene Smith earlenes@cableone.net

Earlene Smith Executive Consultant 432-563-0682 432-553-9957 earlenes@cableone.net

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Chocolate Peanut Butter Oatmeal Cookies

by Kim Clinkenbeard, CPT, FNS

2 ripe bananas 1/3 cup natural peanut butter 2 Tbsp. almond milk 1 tsp. vanilla extract 2 Tbsp. honey 1 large egg 2 1/2 cups quick-cooking or rolled oats 1/4 cup oat flour Dash ground cinnamon 2 Tbsp. Dutch cocoa powder Preheat oven to 350°F. Make banana puree by mashing the bananas with a fork until smooth. Whisk in the peanut butter, milk, vanilla, honey, and egg. Add the remaining ingredients and stir until well combined.

Drop dough onto a cookie sheet that has been sprayed or lined with parchment paper. Bake 13–16 minutes or until pale golden brown. Cool for 5 minutes.

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Midland Memorial Hospital Scharbauer Patient Tower 400 Rosalind Redfern Grover Parkway

Fit Family Fitness 3404 N. Midland Dr.

Midland Memorial Hospital West Campus 4214 Andrews Hwy.

Flat Belly Organics 3326 N. Midkiff Rd.

Palmer Drug Abuse Program 1208 W. Wall St.

Graham Pharmacy 1601 W. Wall St. HealthSouth 1800 Heritage Blvd.

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

24 october 2015 an apple a day

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

First Baptist Church 709 N. Lee Furr’s Music City Mall Harmony Health Food Shoppe 3110 E. University Blvd., Ste. A Heaven Bound Daycare 507 Elliot HEB Pharmacy 3801 E. 42nd St. Hunt Advertising 3527 Billy Hext Rd. Medical Center Hospital 500 W. 4th St. Mission Fitness 8050 Hwy. 191

The Odessa Family YMCA 3001 E. University Odessa Regional Medical Center 520 E. 6th St. Permian Basin Rehab Center 620 N. Alleghaney River of Life Health Food Shop 2601 N. Grandview Ave. Smith’s Shoes 5101 Twin Towers Super Shapes 5000 E. University Blvd.

University Pharmacy and Medical Supplies 4850 E. University Blvd.

Walgreens Drug Store 801 Maple Ave. 2161 E. 42nd St. 1305 W. University Blvd.

1707 W. 8th St. Walmart Clinic 4210 JBS Parkway 2450 West Loop 338 Wendover Family Medicine 4222 Wendover, Ste. 600 Westview Medical Clinic 1220 W. University Blvd.

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