An Apple a Day October 2016

october 2016

Wellness For Life

A Healthier Family This Fall Sports Concussions pg. 6 The Health Benefits of Volunteering pg. 9

Take Control of Your

Knee Pain

Joint pain can make you feel like a different person, keeping you from everyday activities.

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MCH Women’s Imaging

Provides

3D

Mammography

to the Permian Basin Whether it’s your mom, your sister, your best friend or even yourself, most of us have been affected by breast cancer.

Until now, the best way to detect breast cancer in its early stages was through conventional 2D mammography. To make this process more effective and precise, Medical Center Health System has added 3D Mammography, also called Digital Tomosynthesis. Patients can request this addition to their mammograms for a 3-dimensional picture of the breast.

Medical Center Health System Women’s Imaging offers a full range of diagnostic and screening services including:

3D Mammography is

40%

more accurate than traditional mammograms

Call the Women’s Imaging Center at (432) 640-4208 to make your appointment today.

Physicians orders are required

• Advanced 3D Mammography (Digital Tomosynthesis) • Computer-Aided Detection • Non-Surgical Stereotactic Breast Biopsy • Advanced Diagnostic Breast Ultrasound • Osteoporosis Bone Densitometry • Breast MRI (magnetic resonance imaging) • Managed by two Fellowship Trained Breast Imaging Radiologists Two Convenient Locations: MCH Cone Building 318 North Alleghaney, Suite 101 Odessa, TX 79761

Center for Health & Wellness 8050 East Highway 191 at Faudree Road Odessa, TX 79765

Ask About Saturday Morning Mammograms, available at the Cone Building, located on the MCH Campus!

www.mchodessa.com

(432) 640-6000

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4 The Women’s Center at ORMC

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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

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.

10 5 Sleeping Safely 6 Concussions & Your Child 9 Volunteer for Better Health

16 Get Fit With Kim: Juggling Act 18 Health & Beauty: Practice Prevention 20 Recipe: Easy Freezer Gumbo

10 The Fight Against Breast Cancer

ON THE COVER Improve your family’s health this fall with our articles on sports concussions, SIDS prevention, volunteering, and more.

READ MORE INSIDE

an apple a day october 2016

3

The Women’s Center at ORMC

During the month of October, when you schedule your mammography screening, you will also receive a complimentary bone density exam. ORMC will not be filing insurance for the free exam.

The Women’s Center is dedicated to the prevention and early detection of breast cancer and to breast cancer education.

FREE Bone Density Exam

when you have your mammography screening at ORMC. Now through October 31, 2016. Some restrictions apply.

THE WOMEN’S CENTER I am an ORMC Survivor Tina

In Partnership with Physician Owners

…for selecting us as your favorite Permian Basin jewelry store!

Mon–Sat, 10:00 am - 6:30 pm Corner of Loop 250 & Garfield • Midland www.occasionsfinejewelry.com • 432–684–0510

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by Alyssa L. Sinclair

S

udden Infant Death Syndrome, or SIDS, is the sudden and unexplained death of an infant under the age of one. This syndrome has been around

for possibly hundreds of years under the guise of different names, with most deaths occurring in sleep between the ages of two and four months. Although it continues to be the most common cause of death in infants one month to one year, SIDS deaths are down in the past ten years, as risk factors and preventative measures have been identified. During SIDS Awareness Month, we want to spread the word about what increases the risk of these tragic and scary deaths, and what can be done to hopefully prevent SIDS. With SIDS continuing to claim about 2,500 infant lives per year, education and awareness about risk factors continues to be very important. The most significant precaution parents and caregivers can take in reducing SIDS is putting a baby to sleep on his or her back, not on the stomach or side,

on a firm mattress without soft blankets, toys or bumpers. Other controllable risk factors that increase the risk of SIDS include: poor prenatal or postnatal care, drug or alcohol use in pregnancy, exposure to tobacco smoke, overheating while asleep, bed sharing, or sleeping on soft surfaces.

In 1992, the American Academy of Pediatrics recommended back sleeping for all infants, and began their “Back to Sleep” campaign. Since then, the occurrence of SIDS has decreased by 50%.

Many believe that stomach sleeping puts pressure on infants’ airway and face, thereby reducing oxygen and regular breathing. Other theories suggest that stomach sleeping decreases the likelihood of a baby waking itself up when not getting enough oxygen, eventually leading to death in sleep. Always put a baby to sleep on their back, until they can roll over on their own between 4 and 7 months, in which case they can pick their own sleeping Continued on page 12

an apple a day october 2016

5

CONCUSSIONS & YOUR CHILD

A

by Joy H. Coleman

concussion is a brain injury that happens when a blow to the head shakes the brain inside the skull. It results in a neurometabolic cascade that changes behavior. It can cause headache, slurred speech, confusion, dizziness, and prolonged symptoms like depression, anxiety, and insomnia. When the brain is shaken in a young athlete, it can lead to prolonged symptoms that can last up to two months, even up to two years if unrecognized and poorly managed.

Over time, concussions can cause extended memory loss, depression, or other symptoms of brain dysfunction. Brain injuries like concussions have received a lot of attention in sports lately.

The focus on concussion in children is especially important to those who play sports at a young age. At the Olympics this summer there were lot of young spectators hoping to someday emulate soccer players who win the game by heading the ball with uncanny accuracy.

But even seasoned Olympic players support a current campaign that recommends that those kids not be taught “headers” until they’re high school age, after their brains and necks have had a chance to develop. A study published in the American 6 october 2016 an apple a day

Journal of Sports Medicine in 2012 showed that while football had the greatest incidence of concussions among high school athletes, girls’ soccer was second.

The concussion issue doesn’t just address soccer or football. Other sports consistently included are hockey, wrestling, gymnastics, and cheerleading.

The risk of head injuries has many parents asking: are sports too dangerous for our kids? How can the game be made safer?

Some experts think kids should wait until they’re 14 to play contact sports. Blows to the head can be dangerous no matter what age you are, but they’re especially unsafe for kids as their brains are still developing and their neck muscles are weak.

That means a kid’s brain shakes more violently after a hard hit than an adult’s would. This is generally called the “bobblehead doll effect.”

Too many jarring hits can have long-lasting effects.

Recent studies seem to show a link between years of hard hits and brain damage in some former pro football players. For kids, waiting until high school Continued on page 14

Inspiration & Style for Everyday Living

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

Family of Partners

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

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Cooking

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Home & Garden

Encouragement

Volunteer for Better Health

by Ben McCampbell

R

emember how good it feels when you do something good for someone, particularly someone you don’t know, just because you wanted to help? Of course the obvious major benefit of volunteering is to those who are helped. That’s generally the intent—to help others. And the community as a whole benefits from volunteers helping others. But that warmth you feel inside when you volunteer and help is one of the unexpected benefits—to those who do the volunteering.

Since the benefits to the community are evident and well-known, this article will concentrate on the benefits to the volunteer, and some of them are a bit surprising. One apparent benefit to working for the betterment of your community is that you become more a part of it. As you do the volunteer work, you can see the difference you are making in the lives of those around you. That sense of making a difference can be a boost to your self-esteem and self-confidence. You feel a sense of achievement; you feel that your efforts are of value.

Did you know that volunteering can actually improve your health? A survey by United Healthcare/

VolunteerMatch Do Good. Live Well. provides some compelling evidence of this. They found that 68% of those who had volunteered in the past year reported that volunteering makes them feel better 68% of those who had physically. Twenty-nine volunteered in the percent of volunteers past year reported that with a chronic condition volunteering makes them reported that volunteerfeel better physically. ing helps them manage their chronic illness better. Almost three-quarters of the respondents said that volunteering lowers their stress levels, and about 90% said that volunteering improves their sense of well-being and enriches their sense of purpose in life. Volunteering can also improve your mental health. Besides the sense of satisfaction you get from helping others, being a volunteer has been proven to fight depression—typically volunteers work in groups, and the interaction helps prevent isolation, which is a key risk factor in depression.

Also, shifting your focus from your own problems to those of others combats depression. Volunteering is good for your health at any age, but it is especially Continued on page 15

an apple a day october 2016

9

by Alyssa L. Sinclair

W

e’ve all heard of breast cancer. That’s probably because about one in eight, or twelve percent, of women in the United States will develop invasive breast cancer in her life. In 2016, this amounts to a predicted 246,600 new diagnoses of invasive breast cancer, and an additional 61,000 cases of non-invasive (in-situ) cases. Men can develop it too—although their chances are much lower, about one in 1,000.

new treatments have been identified. Some factors that put women at higher risk include age­ —as most cases are diagnosed in women over fifty— drinking regularly and lack of exercise. Pregnancy over thirty, never having a full-term pregnancy, or having an early menstrual period all have hormonal effects that increase the risk of developing breast cancer. Similarly, taking certain birth control pills or combination hormone therapy for more than five years after menopause increase the risk of breast cancer. Inherited genetic mutations, such as the BRCA1 or BRCA2, increases risk as well.

In the past fifteen years, research has made leaps and bounds in the field, and both risk factors and new treatments have been identified.

Breast cancer occurs when cells metastasize abnormally. Abnormal cells that develop within the milk ducts are called ductal carcinoma in situ (DCIS), or non-invasive breast cancer. A history of this condition puts women at higher risk for developing invasive breast cancer, which is when cells spread to nearby tissue or move to other parts of the body. This kind can turn into metastatic (advanced) breast cancer.

In the past fifteen years, research has made leaps and bounds in the field, and both risk factors and 10 october 2016 an apple a day

The BRCA genes have been identified as important tumorsuppressing genes.

When working well, these genes help to maintain breast, ovarian and other cells dividing and multiplying in a normal, controlled way. While everybody carries these genes, only 5–10% of people have inherited a mutation that increases their risk of cancer. About 1 in 500 people carry mutated BRCA1 or 2 genes. If you know that your

father or mother carries this, you have a 50% chance of inheriting it. This gene mutation is important to know about, because it greatly increases your risk of breast and other cancers. For example, according to the CDC, 50 out of 100 women with the BRCA1 or 2 gene mutations will develop breast cancer by 70 years old, compared to 7 out of 100 in the general population.

Genetic testing for the gene is now available.

If you have a family history of breast cancer, or already know that you have inherited one of these mutations, you may have a higher breast cancer risk. If you do have the gene mutation, recommended preventative measures to reduce your risk of developing breast cancer include taking anti-estrogen medication to reduce the level of estrogen in your body or having a prophylactic (preventive) mastectomy.

Treatment for breast cancer includes some combination of surgery, radiation, chemotherapy, hormone therapy, and/or targeted therapy. Targeted therapy drugs are among the newest developments in the field. These drugs attack only cancer cells, as opposed to traditional therapies, which do not differentiate between healthy and cancerous cells.

Targeted therapy also includes drugs that make hormone therapy work better. Targeted therapies have reduced side effects, which should improve quality of life for patients, and have increased survival rates.

In addition to traditional medication and other treatments, studies are looking into dietary and alternative methods that may affect breast cancer treatment success. Cancer.org points out that studies on vitamins B12, B6, folate and omega 3 fatty acids are being completed, although little has been published on this yet. Mayo Clinic describes a number of preventative lifestyle measures that can be taken to reduce your risk of developing breast cancer.

• Limit alcohol. Evidence suggests that the more you drink, the higher your risk of developing breast cancer. The suggested amount is less than one drink a day.

• Watch your weight. Obesity or being overweight, especially later in life, is linked to developing breast cancer. It also takes a toll on your heart, respiratory system, circulation, and other aspects of your health.

• Be active. An active lifestyle helps to maintain overall health, keep your weight down, and reduce your risk of developing breast cancer.

The recommended amount is 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, plus two strength training sessions weekly. That might sound like a lot, but it will pay off long term!

• Breastfeed. If you have children, breastfeeding may have an effect on preventing breast cancer.

The longer you breastfeed, the better the effect.

• Limit hormone therapy. Exposure to hormones, like those found in combination hormone therapies and birth control pills, increases your risk of breast cancer. It is best to limit dose and duration when it comes to medications containing hormones.

• Avoid radiation exposure. Studies are still being conducted on this topic, but keep in mind that exposure to radiation is not good for your health. Only get medical tests that involve radiation when absolutely necessary.

While any kind of cancer is scary and all too common, we are lucky that research and treatment continues to advance. To reduce your risk, make an effort to maintain a healthy lifestyle. If you have a family history of breast cancer or other types of cancer, or notice abnormal tissue, see a doctor for a consult.

Here are some important lifestyle factors to include when developing healthy habits that reduce your risk of developing breast cancer: • Don’t smoke. Smoking has been linked to breast cancer, along with many other health issues. Not smoking is a good choice if you wish to maintain your health. an apple a day october 2016 11

Continued from page 5 position. Using a sleep sack in young infants that cannot roll over is also seen as beneficial, because it helps them to maintain a sleeping position on their back, and avoid an arm or hand inhibiting their airway while asleep.

If you are concerned about a baby choking on spit up, rest assured that the AAP states that there is no increased risk of this because of back sleeping, as long as your baby does not have a gastrointestinal disorder. If you are concerned about spit up or vomit, consult your baby’s pediatrician about this issue. Another common concern with back sleeping is positional plag iocephaly, an increasingly common condition where a baby develops a misshapen head from spending too much time on their back. To avoid this, try to put your baby on his or her stomach and change positions more often when they are awake.

The most significant precaution parents and caregivers can take in reducing SIDS is putting a baby to sleep on his or her back, not on the stomach or side, on a firm mattress without soft blankets, toys or bumpers.

Sleeping with soft, fluffy toys, pillows, bumpers, or blankets in the crib, or bed-sharing with parents, all increase the risk of SIDS. Soft objects can similarly inhibit the airway, decreasing airflow and oxygen.

It is also important to keep the nursery or sleep environment at a cool, comfortable temperature, as it is suspected that an overheating baby is less likely to wake up when they are not breathing adequately.

There are even precautions that can be taken during pregnancy to prevent future risk of sudden infant death. Women with poor prenatal care, and exposure to alcohol, drugs, or tobacco smoke during pregnancy are all putting infants at higher risk. This is because the development of the fetus’ brain or respiratory system can be affected. A baby with poor reflexes is less likely to wake up and cry because of decreased oxygen levels, or can have an underdeveloped respiratory system. See a doctor for regular checkups throughout pregnancy and after giving birth, and take prenatal and postnatal 12 october 2016 an apple a day

vitamins. Breastfeeding and giving pacifiers before sleep have also been linked to lower SIDS risk.

Breastfeeding is believed to improve development, including brain development, which could be linked to the reflexes that encourage a baby to wake up when they stop breathing.

While this article has discussed external factors that can be controlled, there are a number of inheritable conditions that may increase the instance of SIDS, although SIDS itself is not hereditary. Babies born prematurely, less developed, or with infection, are at higher risk. Keep in mind that good prenatal care, regular doctor’s visits, and education about healthy pregnancy can in some ways help to reduce these.

There are also appears to be higher incidents of SIDS in certain racial groups, with American Indians and African Americans having the highest numbers of SIDS cases, double or more than Caucasian and Hispanic infants.

In conclusion, Sudden Infant Death Syndrome continues to be a frightening reality for many parents. While there are certainly still SIDS deaths that appear to be unexplained, thanks to research in the past decade this syndrome may not be as unavoidable as was once believed. Here are some precautions you can take to decrease the risk of the syndrome in infants: • Put babies to sleep on a firm mattress, not on a blanket, couch, chair, or other soft surface.

• Avoid soft blankets or toys in the crib.

• Do not use crib bumpers.

• Put babies to sleep on their backs until they are able to roll over on their own.

• Make sure your baby does not get too warm while sleeping.

• Do not smoke, drink, or use drugs while pregnant.

• Breastfeed if possible.

• Once breastfeeding is established, give a pacifier before sleep.

• Take your baby for regular check ups.

If you would like to find out more about SIDS, or need support, the North Texas SIDS Alliance serves DFW, Greater Houston, North, West, and East Texas.

Their number is 1–800–650–SIDS.

All Together Now Just as healthy joints work with bones to make movement a smooth process, West Texas Orthopedics, Total Joint Center and West Texas Therapy have joined together to make every step of the orthopedic surgical process, from consultation to therapy, as fluid as possible.

Comprehensive joint care is one more example of how we’re lighting the way toward making Midland the healthiest community in Texas. Contact us at 432.686.0321 or visit midlandhealth.org to learn more.

Continued from page 6 to play football might mean thousands fewer blows to the head.

in preventing second-impact syndrome, which can occur if an athlete sustains a second concussion while still recovering from the first. A second impact can lead to irreversible brain damage.

A SAFER SPORT? Leagues are also focusing on teaching kids to tackle with their shoulders and not lead with their heads.

USA Football is the youth football partner of the National Football League (NFL). It created a program called Heads Up Football that is used by about 2,800 youth leagues. Heads Up program promotes safer tackling. It teaches kids from a very early age the proper tackling techniques. Officials in youth leagues say tackling will always be a part of football but they’re working hard to better protect their players. In 2012, Pop Warner Football added rules to limit tackling during practice. Like other youth leagues, they’re also training coaches and players to spot the warning signs of concussions. Today there’s even the development of a chin strap that changes color when a player may have suffered a concussion. This is aimed at reducing and identifying head injuries.

The message that the brain needs to recover after an injury is not always an easy sell to youths—and parents—eager to return to play. Rest means rest.

They have to limit any type of screen time.

Brain rest for student athletes is pretty challenging because they want to get back on the field or back on the court.

One of the difficulties in identifying whether or not a player has experienced a concussion relies on a student’s input following a collision. Most kids would say anything to remain in the game while in high school, including hiding symptoms such as dizziness from a trainer or coach.

Many hospitals don’t screen for concussion. The diagnosis is usually based on human interaction: the history and physical exam of the patient, talking to the patient, and asking the correct questions.

Blows to the head can be dangerous no matter what age you are, but they’re especially unsafe for kids as their brains are still developing and their neck muscles are weak.

The athletic and coaching staff have to base their diagnosis on whether a kid can play or not on what the player says. They can’t always know. Most 16–17 year-old-kids want to play sports more than anything.

Recognizing when a youth has sustained a concussion and allowing the brain time to recover is key to preventing further damage that could have lifelong implications. A small percentage of school athletes have lingering symptoms and need to be reevaluated two and sometimes three times afterward.

After a concussion, the brain needs rest in order to heal. Taking a break from sports also is critical 14 october 2016 an apple a day

Anyone can get a concussion. Concussions aren’t limited to school athletes. Adult athletes can get concussions too, as can anyone involved in a traffic crash or other type of injury that includes a blow to the head.

Suppose that down the road, your child is playing a sport. At some point there’s a head-to-head impact with another player or a head-to-ground impact and your child experiences a loss of consciousness, may have a headache, may be pulled out of the game and taken to an emergency room.

What symptoms should you be looking for?

Concussions can be hard to spot as they often have no visible signs, like cuts or bruises.

Bottom Line: Teach your kids that if you hit your head, stop playing and tell a parent or coach, even if you feel fine. Here are some common symptoms of concussions to watch for: • Headache • Confusion • Forgetfulness • Dizziness • Blurry vision • Vomiting • Feeling foggy or “not right” • Being bothered by light or noise

Continued from page 9 beneficial in older adults, who benefit by having a lower mortality rate than elder non-volunteers.

When you volunteer, you inevitably meet new people, among them potential new networking contacts. Potential business contacts and employers are interested in your whole range of activities, not just those which pertain only to career. Volunteering is a resumé enhancer—73% of employers would recruit a candidate with volunteering experience over one without. When employers and employees volunteer together, the relationship between them is strengthened. More than 75% of volunteers who participate in service through their jobs have a more positive opinion of their employer because of the employer’s involvement in community activities.

And 94% of employers believe that volunteering can add to their employees’ skills. Volunteering also provides the opportunity to practice and develop social skills; it’s easier to interact with others with whom you share a common focus.

When you volunteer, you never know when you might discover a new interest or learn a new skill. Since the choice to volunteer is yours, you can decide what you want to volunteer for.

If it involves something you always wanted to learn or do, you have the perfect opportunity to develop that interest as you help others. And that newly-developed skill or interest might provide you with a new hobby or might enhance your productivity at work or your marketability in a job search.

Volunteering is a great way to teach children values.

Your children watch everything you do. By watching you give back to the community, they receive a valuable lesson in how to become a good citizen— and a better person. By setting a positive example, you pass that idea on to them. Studies show that children whose parents are volunteers are 80%– 90% more likely to be volunteers as adults than children of non-volunteer parents. By volunteering as a family, the parents can show their children firsthand the value of volunteering for the community and for the person. In addition, students who volunteer tend to make higher grades in school and are less likely to get into trouble or drop out of school.

You’ve heard of “payback,” right? In many instances it refers to the “an eye for an eye” mentality, but in the world of volunteers, it means something entirely different. Many people who volunteer do so out of a sense of gratitude for help they may have received in the past. It’s a way of showing appreciation for the work of volunteers who had a positive impact on their lives. Those who volunteer for this reason are often very passionate about the volunteer work they do; many see an earlier version of themselves in the people they help, and they work to give them the same help they (the volunteer) received in an earlier time and to show gratitude to the organizations that were there to be of assistance.

Whatever your reason for volunteering, don’t hesitate. Find an activity and/or an organization in your community that can benefit from your expertise, your interests, and your energy. When you volunteer, everyone benefits.

an apple a day october 2016 15

get fit with kim

JUGGLING ACT

F

inding the time to eat healthy, much less cook, can be a challenge for many families these days when we are already juggling family, work, school, and exercise. How can we possibly find time for one more thing? Our hectic, busy lives aren’t always conducive to eating balanced, nutritious meals.

Add the intimidation of a raw chicken staring back at you, and you have a recipe for fast food. Pardon the pun.

Although fast food restaurants are promoting changes in their menus and claiming to have your health in their best interests, obesity continues to rise throughout the American adult and child populations.

However, you do not have to give up the battle of the bulge or compromise your family’s health. Making nutritious meals can be easy, and believe it or not, faster than the drive-thru.

Making nutritious meals can be easy, and believe it or not, faster than the drive-thru.

Some of you have already rolled your eyes thinking, it’s impossible to fit one more thing into the day.

Look at grocery shopping like this: You already have to go to the store to buy toilet paper, shampoo, toothpaste, razors, and the latest copy of Star magazine. How hard is it to pick up a few fruits, vegetables, fish, and frozen foods while you’re already there? I’ll be the first to admit that grocery stores can be intimidating. But if you will shop the perimeter of the store, you will eliminate most of your confusion. People ask me all the time about how to read food labels. This is important, and a great tool to have. But if you are new to the “healthy” eating lifestyle, keep it simple. If you can’t tell what it is, then don’t buy it. There are no 16 october 2016 an apple a day

labels on fruit, veggies, cuts of meat, eggs, etc.

You catch my drift here. You can buy all of these whole, nutritious, real foods in the frozen section of the store as well. Frozen foods are convenient, readily available, easy to store and prepare, and will not perish as quickly. They also don’t have the preservatives and chemicals you find in the highlyprocessed packaged foods.

If trying to figure out what to buy is still causing you heart palpitations, I offer a Grocery Shopping Tour where we actually meet at the grocery store and shop together (check out my website for more info www.getfitwithkimtoday.com).

Knowing how to choose the healthiest options available to you—whether you are at a party or particular restaurant—can mean the difference between staying on your healthy track or tossing your healthy eating plan out the window. I will be teaching a class on October 20th that will teach you some no-cook meals as well as tips on how to eat through the holidays. So, even if you splurge once in a while, you will have the skills to help you get back on track with your very next meal no matter what the season.

Learn to love shopping for your food. Look at cooking as a creative outlet you and your family can do together. Not only will you share the joy of creating great-tasting meals together, but you will also enjoy the healthier lifestyle you are instilling in your family as well. Check out my recipe on page 20 for a quick meal you can make with all frozen ingredients!

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

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.

Cooking With Kim Fall 2016 Cooking Class Schedule October 20th - “No-Cook Meals” + “Tips On Eating Through The Holidays” - $35 Easy meals that you can put together without cooking at all! Plus…I will teach you how to eat before, during, and after a holiday or party so you won’t pack on the pounds, but still be able to enjoy yourself this holiday season.

November 10th - “Thanksgiving Leftovers” - $35 Easy recipes you can make with all the leftover Thanksgiving food! It’s not just about turkey sandwiches any more.

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

health & beauty PRACTICE PREVENTION

A

n adage of the skincare line I represent is, “We’re all aging all the time, but how that looks is up to you.� This truism is borne out by our daily encounters with people who look much younger or older than they are chronologically. When talking with them about their lifestyles, in most cases, a pattern becomes clear. Those who seem vibrant and satisfied with their lives are active mentally, physically, and spiritually. They see life as a challenge and an adventure. They believe it is their responsibility to stay healthy; so, they are willing to take the time and effort to maintain strong vigorous bodies.

Many of them also seek to improve their minds in a variety of ways. They read, take classes, participate in community life, and enjoy hobbies. The opposite way of life is noticeable among individuals who appear to be older than their calendar age. Many of them lead sedentary lives. Frequently they seem obsessed by their ailments and tend to be depressed. All too often, they fail to connect or reach out to others so that their worlds become very small.

What, one may ask, are the real differences in the life styles that can lead to such divergent outcomes in the individuals I have just described? There are a number of key decisions that are within the control of each person although some, unfortunately, are not. However, barring an unexpected accident or illness, we do have a great deal of control over the aging process.

Making wise decisions about what to put in your body is a real life/death choice. The wrong foods lead to obesity and a host of chronic ailments, including diabetes, heart disease, ulcers, and cancer.

Foods high in calories, saturated fats, and sugar rob your body of the nutrients it so desperately needs while adding thousands of calories. Currently the diet believed to be ideal is the Mediterranean. It is rich in fruits, vegetables, whole grains, nuts, and olive oil. Certain dairy products are also included.

18 october 2016 an apple a day

Those who seem vibrant and satisfied with their lives are active mentally, physically, and spiritually. They see life as a challenge and an adventure.

In my opinion, these foods are delicious and varied enough to never need to be deviated from. Always be cognizant that our bodies also require frequent hydration, more than most of us provide. All fruit and vegetable juices are important if they do not contain added sugar. However, the most important drink is simply water.

Keeping your body fit by remaining active is important for healthy living. Walking, swimming, gardening, lifting weights, and dancing can all be incorporated into a successful exercise program. If you are creative and varied in your choice of ways to exercise, you will have fun and probably stay more motivated to stay with them.

Our bodies require sleep to function at their best.

While individuals seem to vary in the amount of sleep needed, the recommended amount is seven to eight hours a night. It is important to have a cool dark room with a firm, comfortable bed. Studies

have shown that noise and light—such as a loud television—greatly interfere with sleep.

Harmful habits like smoking, taking non-prescriptive drugs, and excessive use of alcohol age and weaken our bodies and keep us from functioning at our best. While recent studies have shown beneficial results from having a glass of wine with dinner, more is considered detrimental. Otherwise all of these products are known to cause premature aging, illness, and death.

Taking good care of your skin is an important factor in both appearance and in health. Protecting our skin from the sun is of utmost importance. Using sunscreens of at least a 30 SPF is a vital step in avoiding various skin disorders and cancers, including deadly melanomas.

Another vital component to remaining strong and independent is staying connected to people.

I had a dear friend who continued to host lovely dinner parties in her home into her late eighties.

The most interesting thing about these parties was that they included friends her age but also very young couples, generally professionals who were newcomers to Odessa. Planned or not, she created a strong support system which is so important for the crisis times of life. Those who have an active social life, who continue to enjoy interacting with friends, who participate in the extended life of their communities and their churches seem best able to prolong their health and vitality. They are certainly more pleasant for others to be around. So seek health and happiness by being determined to be a part of life for so long as you are able.

And always remember to smile. A smile is an instant facelift. As always I enjoy hearing from you with questions or comments.

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

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

BODY CONTOURING • Abdominoplasty • Liposuction

(432) 580-8044

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

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

“Changing skin.

Changing lives.”

Easy Freezer Gumbo

by Kim Clinkenbeard CPT, FNS #cookingwithkim

1/2 cup frozen chopped onions (or about 1/2 medium fresh yellow onion) 1/2 cup frozen chopped bell peppers (or about 1/2 medium fresh red or green bell pepper) 1 pkg. (12 oz.) HEB Select frozen Sauced Creole Okra mix* 20 oz. cut okra, frozen 1/2 cup organic low sodium vegetable broth 1 can (14 oz.) Muir Glen organic fire roasted crushed tomatoes 7 oz. (about 1/2 can) dark red kidney beans, drained and rinsed

16 oz. Gulf shrimp, raw, peeled, and deveined, no tail 10 oz. uncured lean chicken or turkey sausage 1/2 cup green chili peppers 1 tsp. Old Bay seafood seasoning 1 clove garlic, minced Juice of 1/2 lemon Salt to taste 1–2 tsp. pepper 2 cups cooked rice

Put all ingredients in a large stock pot (8 qt.) in the order listed. Cook on medium/high heat until shrimp turns pink and veggies are cooked through, about 20 minutes.

Cook rice according to package directions (or you can use frozen rice). Serve gumbo over desired amount of rice, or mix the rice into the entire pot. * If you cannot find this ingredient, then add 1/2 cup chopped celery, 1/2 cup chopped carrots, and 2–3 Tbsp. Cajun season blend.

distribution points MIDLAND Albertsons Pharmacy 1002 Andrews Hwy. 4706 N. Midkiff Rd. 3317 N. Midland Dr.

Midland Memorial Hospital Scharbauer Patient Tower 400 Rosalind Redfern Grover Parkway

Fit Family Fitness 3404 N. Midland Dr.

Midland Memorial Hospital West Campus 4214 Andrews Hwy.

Flat Belly Organics 3326 N. Midkiff Rd.

Palmer Drug Abuse Program 1208 W. Wall St.

Graham Pharmacy 1601 W. Wall St.

St. Joseph’s Home Health 30 Village Circle

HealthSouth 1800 Heritage Blvd.

Walgreens Drug Store 3221 W. Wadley Ave. 215 Andrews Hwy. 4313 Andrews Hwy. 3201 N. Big Spring St.

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

20 october 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.

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

3527 Billy Hext Road • Odessa, TX 79765 432-550-5998 fax 432-550-7346 www.hapublishing.com

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