HEALTH GUIDE
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MEALS ON WHEELS HELPING SENIORS, DISABLED EAT HEALTHIER
By Teresa Young, Special to the Herald
In today’s economy, preparing healthy and affordable meals is a challenge for most families. Throw in the busyness of life’s schedules and that becomes even more difficult. Now imagine you have a disability that limits your mobility or are a senior citizen on a low, fixed income. The task just got nearly impossible.
That’s why Meals on Wheels serves such an important role in Plainview, helping the elderly, disabled and veterans have at least one healthy meal to count on each day.
“Several people tell me that they have been snacking on things available and not eating a balanced meal, so this is one way to get that,” says Ashley Mayberry, director of Meals on Wheels for the past two years. “The total on our roll is 210212, and those numbers are up a lot. It was at 160 when I took over, and I think the growth is due to the rising food costs, and this is an affordable way to help with that. We also have a growing older population in Plainview who are not able to fix those healthier meals.”
Mayberry says the organization regularly surveys clients to determine what they like best, and many of the meals offered are healthy options for favorites like chicken pot pie, chicken fried steak, enchiladas and chopped brisket sandwiches. They meals also take note of traditions, like offering fish or meatless options on Fridays during the Lenten season.
But these meals don’t just come about magically. Meals on Wheels contracts with Covenant Hospital Plainview to cook and package the meals before the volunteers arrive mid-morning to begin their routes and get them out to hungry clients.
“The dietitian from Covenant comes up with our menus. The state requires that we have a menu that provides one-third of all their daily nutrition since we only offer one meal a day, and she goes by those rules,” said Mayberry. “They also require a variety of offerings, so she works hard to make sure there are different things on the meals.”
These requirements, along with that of having a protein, fruit, milk and at least one carbohydrate, make it a challenge, but the end result is a delicious rotation of menus that provide a healthy mid-day meal. New items may get thrown in every few weeks or months just to add more variety.
Mayberry said it’s important that this population of local residents have the opportunity to access a healthy meal without any effort on their part during the week. So many are limited in cooking skills or their mobility limitations make it difficult to accomplish. All this comes for around $4.25 a meal, which she says likely accounts for the growing list of clients.
Many of the Meals on Wheels clientele receive assistance to cover their daily meal delivery. According to Mayberry, about 60 percent of Plainview’s clients are covered through the Texas Department of Health and Human Services due to their age or disability. Another 30 percent are covered by a special grant from the Texas Veterans
Commission that pays for veterans and their spouses or a surviving spouse if the veteran is deceased. The remaining 10 percent either pay their own meals or are covered by donations within the community. Meals on Wheels is also supported in part by grants from Hale County and the Texas Department of Agriculture.
Mayberry said she knows that Meals on Wheels makes a difference for clients. Surveys have shown that 42 percent of clients locally are not able to make their own meals, so that healthy lunch is vital. And nearly half say they would not eat a warm, nutritious meal without Meals on Wheels. The majority – 81 percent to be exact – say these meals are important to their health.
On the national level, Meals on Wheels says 92 percent of clients say the meals help them continue living independently, and 79 percent say the delivered meals help them eat healthier.
But Mayberry said the program is beneficial to clients on another level altogether.
“A huge part of our program is somebody putting eyes on them every day,” she said, referring to the volunteer drivers that make a personal visit to each client on their roll. “This past year we had three clients we had to call an ambulance for because they were not doing well or had fallen. We can also call family members if they do not answer the door so they can check on them.”
That blessing is why volunteers are so vital to the Meals on Wheels’ mission success, and Mayberry said she couldn’t run the program without them. There are 13 routes in Plainview, so 13 volunteers are needed each day to run the routes. Each route has between 12 and 20 people to visit, with some of those being two
clients in one home.
For Mayberry, it’s a labor of love to coordinate the project, but she is also building relationships.
“I know these clients myself and which ones to check on regularly. We deliver snow boxes in November, and I usually deliver those all myself so I can put a face with a name and they know me more. And if a volunteer doesn’t show up, I can run that route myself,” she said. “That’s how I fell in love with Meals on Wheels in the first place was as a volunteer driver. I never mind getting to go see our clients.”
Ashley Mayberry, director of Meals on Wheels
VARIABLES THAT COULD ELEVATE YOUR RISK FOR STROKE
The World Stroke Organization notes that more than 12.2 million individuals experience stroke each year across the globe. Perhaps even more telling, the WSO reports that, globally, one in four people over age 25 will have a stroke in their lifetime.
Stroke is indeed a threat to public health. However, despite the prevalence of stroke, individuals are not
helpless against it. Various risk factors for stroke are within individuals’ control, and it’s never too early for adults to prioritize stroke prevention. With that in mind, the following are some of the most common risk factors for stroke, courtesy of the WSO.
Elevated systolic blood pressure:
The American Heart Association notes that an elevated systolic blood pressure means the upper
number on a blood pressure reading is between 120 and 129. Systolic blood pressure measures the pressure your blood is pushing against the artery walls each time the heart beats. Individuals diagnosed with elevated systolic blood pressure are urged to discuss the ways to lower that number, as the American Stroke Association notes high blood pressure is the most significant controllable risk factor for stroke.
High body mass index:
A 2022 study published in the journal PLOS
One found that body mass index was associated with stroke risk among diabetes patients. The study found that the risk of ischemic stroke, which occurs when a blood clot or fatty plaque blocks a blood vessel in the brain, was higher among obese patients compared to patients who are overweight or normal-weight.
Smoking:
The WSO reports that someone who smokes 20 cigarettes a day is six times more likely to have a stroke compared to a non-smoker. One of the links between smoking and stroke risk surrounds carbon monoxide and nicotine. Smoke from cigarettes contains both carbon monoxide, which reduces the amount of oxygen in a smoker’s blood, and nicotine, which makes a smoker’s heart beat faster. Those variables combine to raise blood pressure, which has already been noted as a significant risk factor for stroke.
Alcohol consumption:
A 2022 study published in the journal Neurology examined the link between alcohol consumption and stroke. The study found that high levels of alcohol consumption are associated with a higher risk for all types of stroke, and even moderate intake, defined as between seven to 14 drinks per week for women and seven to 21 drinks per week for men, was associated with higher risk for all types of stroke.
Though stroke affects more than 12 million individuals across the globe each year, many of its more common risk factors are manageable.
These are not the only common risk factors for stroke. In fact, the WSO reports high fasting glucose, air pollution, low physical activity, poor diet, high LDL (i.e., ‘bad’) cholesterol, and kidney dysfunction are some additional common risk factors for stroke.
Though stroke affects more than 12 million individuals across the globe each year, many of its more common risk factors are manageable. More information about stroke is available at stroke.org.
BEEHIVE HOMES AIMING TO CREATE HOME-LIKECALM, ATMOSPHERE
By Teresa Young Special to the Herald
When it comes time for a loved one to move out of the family home for more care, you want to ensure they are in a facility that feels warm and welcoming. In Plainview, the Beehive Home is a great option for assisted living with a home-like atmosphere.
“Full capacity for us is 16 rooms, with two suites for couples or those wanting a larger space,” says Jake Galvan, regional director of marketing and sales for Beehive. “They are established with more of a home-like smaller size which is easier on staffing.”
Like other similar facilities, the Beehive must abide by state regulations and those of the local health department as well as conducting fire safety drills and planning to keep their residents safe. Each room is equipped with a private bathroom and individualized air conditioning and heating. Rooms can come fully furnished or residents may bring their own furniture.
Typically, Beehive Homes are unlocked and casual about access, but the Plainview facility does offer memory care, so those doors remain locked for resident safety.
The idea behind assisted living is that residents do not need heavy nursing care due to a specific condition but simply prefer a living situation that does not require much upkeep or maintenance such as housekeeping or yard work. The Beehive has a full-time nurse and a medical director, though it is not required for their category of facility. Cooperation with other agencies is essential as well.
“We utilize our home health agencies and hospice agencies to help our individuals since they have insurance to cover that,” he said. “We work with the VA and long-term care insurance, and all others are
private pay. We also do not require a contact, and our rates don’t change by level of care.”
Galvan said light nursing care is offered to residents, including assistance with their medications that has a great impact.
“We don’t force anything on anyone but there is something amazing that happens when people are taking their medication when they should and there is a routine,” he said. “Our nurse works with staff in making sure medications are done correctly and following state regulations.”
Just like home, visitors are welcome, and the facility often has community groups, churches or schools come to Beehive for activities, events or just to spread some sunshine. They are crucial to keeping residents engaged and build community.
“In return, we look for any reason to throw a party, and we encourage families to eat with their loved ones. We celebrate those residents as well,” Galvan said.
Galvan encourages families to have the conversation with loved ones about moving to assisted living earlier while they can still enjoy the community of the facility and amenities. He noted that residents seem to be coming to Beehave later in their memory loss progression, which doesn’t give them long to enjoy the home setting.
“Often people think they need to wait until their condition worsens to come here but that’s not the case,” Galvan said. “All we can do is what we’ve always done, which is to hire folks who can handle the work and physically assist more. We focus on great communication and engaging our employees so they are educated and have a strong skill set to handle anything. This makes them better for our residents and for themselves.”
Because of the memory care aspect in Plainview, Galvan says visitors may notice a bit quieter environment meant to keep those residents calm as
“The biggest thing for us is to sit and listen to their stories, to enjoy getting to know them all personally and to love on them...”
well. TVs may be kept lower, and noise is kept at a minimum. But that doesn’t mean residents are kept in quiet isolation.
“We still engage with them in different ways through activities and sensory therapy to keep their skills going,” he said. “Our care is different. When they are the early stages or beyond in dementia, we train differently so we can handle these patients differently.”
He also said the Beehive Homes are using the new AI technology to help keep residents safe. While the state prohibits cameras in individual rooms, this updated camera produces a blurry image that shows figures only and can help prevent accidents.
“We have it for people who have a high risk of falling. The camera helped them determine causes and lets us track how to prevent those instances,” he said. “We do that as a service for no charge because it helps us provide better care and builds a great relationship with our residents. Then we earn the trust of their families as well.”
Galvan said working to provide the best care during residents’ golden years is the reward in itself.
“The biggest thing for us is to sit and listen to their stories, to enjoy getting to know them all personally and to love on them. Your heart breaks when you lose them, and we get very close to them. But this is where the Lord has put me, and it’s a ministry in some ways,” he said. “We really have a great team, and we don’t ask anyone to do anything we wouldn’t do ourselves.”
CITY HEALTH DEPARTMENT HELPING KEEP FAMILIES HEALTHY
By Teresa Young Special to the Herald
For city families who want to keep themselves and their children healthy but have insurance limitations, the City of Plainview-Hale County Health Department is here to fill in the gaps.
“Immunizations are our biggest programs here at the health department. State and federal funds support the Texas Vaccines for Children (TVFC) and Adult Safety Net (ASN) programs and allow all immunization activities across Texas,” explained Odilia Alvarado, nurse manager at the city and an LVN.
Due to these outside-funded programs, eligibility criteria must be met for vaccines, and the department does not accept Medicare or private insurance. Children 18 and under that are enrolled in Medicaid or are Medicaid eligible, uninsured or underinsured (meaning insurance does not cover immunizations), American Indian or Alaska Native are able to receive
vaccines under the TVFC program. Adults 19 or older who are uninsured may receive vaccines under the ASN program.
The health department also offers testing for sexually transmitted infections at no charge those who are uninsured. Tuberculosis skin tests can also be performed for those needing health cards, and the department also does pregnancy tests, blood pressure and glucose checks. In addition, the health department employs an inspector.
“The health inspector performs inspections of food establishments, schools, daycares, foster homes and swimming pools,” Alvarado said. “He also investigates notifiable conditions such as salmonella, shigellosis, and campylobacteriosis.”
With flu season just around the corner, Alvarado encourages families to begin planning to come in for vaccines, which are expected to be available the first week of October. To help fight flu outbreak and keep general health, Alvarado also encourages families to
develop good habits with regard to hand hygiene to prevent the spread of germs.
“Hand washing with soap, lather and scrubbing for at least 20 seconds and rinsing with clean water is one of the best ways to stay healthy,” she said. “With cooler temperatures and increasing respiratory infections, make sure to cover your mouth when coughing and/or sneezing. Wash your hands before touching anyone or anything.”
Beyond these services one-onone to city residents with need, the city-county health department also partners with the school nurses in the area to host vaccination clinics in the schools for extra convenience for parents. She said this also helps cut down on parents missing work and eliminates the back-to-school rushes that can lead providers to run out of vaccines.
“We also do outreaches with local organizations and offer information about the ImmTrac2 registry,” she explained. “ImmTrac2 allows for administered vaccines to be saved in the registry for a lifetime. Our goal is to reach young adults before they turn 26 years of age and have them sign an adult consent before their childhood vaccines are lost for good.”
The Plainview-Hale County Health Department is located at City Hall on 5th Street at Baltimore. For questions or to make appointments, call 293-1359. The office is open 8 a.m. to 5:30 p.m. Monday through Thursday and 8 a.m. to noon on Friday.
COVENANT RADIOLOGY USING UPDATED TECHNOLOGY TO HELP EARLY DETECTION
By Teresa Young Special to the Herald
Technology often makes life easier in the home and workplace, and in the case of Covenant Hospital Plainview Radiology, it can also save lives.
The department is home to a brandspanking new 3-D mammography machine thanks to the generosity of area donors and the efforts of the Covenant Foundation’s gala held in November 2023. Director Carol Terrell said the machine is one of the most powerful weapons in the radiology department’s toolkit to help residents catch breast cancer early.
Terrell explained that the machine is ideal for those with no signs or symptoms of breast cancer because it combines multiple breast x-rays to create a threedimensional picture of the breast. Ideally, the test will help catch cancer before it reaches stages that require much more intense treatment.
And that is great news for Stephanie Evans, who has worked at Covenant as a registered radiologic technologist for 40 years and seen many friends and neighbors go through the pain and anguish of cancer treatments.
“The screening mammograms can catch things so small you can’t see it. It increases your chances for survival and positive outcomes if you catch that early,” said Stephanie, who serves as radiology manager at the hospital. “We can detect things that are the size of a head of a pin, but by the time you can feel it, it can be walnut or golf-ball size, and that makes a big difference in survival or treatment.”
A lifelong Plainview resident, Stephanie handles the majority of the mammograms that come
“The screening mammograms can catch things so small you can’t see it. It increases your chances for survival and positive outcomes if you catch that early”
through Covenant as part of the 18-person team in radiology that handles x-ray, CT scans, MRI, ultrasounds, vascular screening, echocardiograms and nuclear medicine, covering patient care around the clock. She’s seen many changes in the field over the last four decades, such as the change from film to digital results.
Stephanie is happy to see people take advantage of the technology to detect trouble spots that could be serious, and the earlier the better. She noted that it’s vital for both women and men to be familiar with their bodies and watch for any subtle changes when showering or dressing. While breast self-examinations are always recommended, many people forget that simple exercise.
Regardless, Stephanie says if something seems out of the ordinary, residents should make an appointment immediately to see their primary care doctor and get an order for mammography. Especially for women age 40 and up, the screenings are recommended regularly and there is no magic age when that ends. For men, the screening can be limited to a reasonable cause for concern.
“All of our doctors here are great to get those ordered if they meet the criteria. They take this all very seriously,” she said. “People need to be familiar with their body and pay attention to any changes.”
Stephanie was trained at Covenant decades ago under an in-house radiology program and she has stuck around her hometown all these years out of love for people and a desire to help them.
“Every day is different; every patient is different. I love interacting with the patients and caring for them, hearing their stories and making sure they receive the best care possible,” says Stephanie. Sometimes, that can include support when emotions get overwhelming.
“In the field of mammography, when we bring a patient back in for a diagnostic mammogram for more clarification and we are able to tell them it was nothing, they can get emotional. It is so terrifying for people,” she noted. “Fortunately for
us, the radiologists provide the bad news (if there is something) and we can be there for support and offer them options and choices moving forward, pray with them, whatever they need.”
Stephanie points out that residents should not let their financial status or lack of insurance prohibit them from getting mammography should the need arise. A special initiative in collaboration with Dr. Sergio Lara and the Plainview-Hale County Health Department collects donations that cover the cost of the procedure for women without insurance, Medicare or Medicaid. Vouchers can be obtained through the health department. Donations are welcome any time, though the office promotes it heavily during October’s Breast Cancer Awareness month emphasis. A mere $75 donation covers one screening.
Seeing the community support each other encourages Stephanie to keep doing much of the same in her role at Covenant.
“Being in a small community, a lot of these people we see on a personal level, and if we find something wrong with someone we were with a ballgame with, that’s hard. But that makes it even more important to provide that service for them and give them what they need,” she said. “It’s not a big cold facility with a bunch of strangers. There’s a hometown feel.”
COVENANT OFFERING TASTY, NUTRITIOUS FOOD OPTIONS
By Teresa Young Special to the Herald
It’s no surprise to anyone that hospital food gets a bad rap. For many patients, the plate placed in front of them is quite a departure from their usual dietary habits. But for those in the kitchen at Covenant Hospital Plainview, the final outcome is no accident.
“We take our ‘Food IS Medicine’ motto very seriously as without the proper nutrition, our patients cannot get healthier and ultimately go rest at home,” said Chris Lopez, head chef at Covenant. “Passion for food is instilled into the hearts, minds, and souls of our production staff, and we do not let food get to our patients without tasting and approving of the seasoning and spice levels.”
Lopez said hospital kitchens face higher challenges than ordinary restaurant kitchens because they have much stricter dietary regulations to follow to serve a specific clientele with health needs.
“It is difficult to satisfy all patients’ tastes, likes and dislikes. The population is very diverse, and all types of preferences are hard to satisfy. We do our best to stay well within dietary restrictions to give all of our patients the best nutritional intake possible,” Lopez said, noting that there is still great effort to provide great taste. “Cooking in small batches instead of mass production also helps with the flavor profiles of our food.”
Lopez said that the regulations to which the hospital kitchen is held adds to the challenge. These are regulations from both the City of Plainview, the state of Texas and the Federal Joint Commission. These bodies not only set standards with regard to safety, health and cleanliness but also require chefs like Lopez to be a certified dietary manager, the highest level of education for those in healthcare food and nutrition management.
“Directors have to attend a 120-hour continuing education course that covers all aspects of leading a team in healthcare to be the best they can be when taking care of our patients and feeding them on a daily basis,” he said. “We have to be strict with all allergens and knowledgeable on what our patients can intake in their daily meals.”
While the meals delivered to patient rooms bring their own set of challenges, the meals served in Covenant’s cafeteria are a little different. Because it caters to the general public, the cafeteria offers seasonal and holiday menus, among other changes.
“The cafeteria and the patient food both are restaurant quality meals, but in the cafeteria we have a more diverse selection and run on a four-week rotating menu that differs every day,” Lopez said, adding that the cafeteria is open to the general public at all times. “We even have the freedom to serve certain featured items to liven up the menu, not to mention the quality of food that we serve is a fraction of the cost of a restaurant with the same or better flavor and presentation.”
The main difference in patient meals is the shorter rotation due to the typical patient stay. Meals served to patients have stricter nutritional values and run on a weekly rotation. The overall menu is changed yearly and special seasonal or holiday meals are often used to keep the patient menus fresh and varied.
Lopez is well versed in his field, with nearly 30 years in the food service industry and 27 of those including management experience. He has mastered every aspect of kitchen work and possesses a Serv-Safe certification as well as his dietary manager certification. He admittedly is passionate about food and serving others, from patients to community members, considering it a ministry.
“It’s all about caring for people, taking the time to get them healthier, and knowing that what you and your team do on a daily basis gives them the strength to go home feeling better,” he said. “The passion, the mission and the drive to serve others in that way is not something that you can accomplish in a restaurant where the interactions are not as personal.
“I love to listen to patients talk about how our food reminds them of good old memories or takes them to a happy time and place in their lives.”
Covenant Hospital Plainview’s cafeteria is open 7-10 a.m. for breakfast and 11 a.m. to 1:30 p.m. for lunch seven days a week. They are located at 2601 Dimmitt Road.
EFFECTIVE WAYS TO MANAGE EMOTIONS
Every person experiences different emotions at various points in their lives. Emotions can be fleeting or exhibit some staying power. Emotional reactions are part of being human, but sometimes people may have trouble managing their emotions, particularly those that are considered unsavory.
It’s possible to regulate emotions without suppressing them, and such an approach can positively affect mood, relationships and even decision-making. The following are some simple strategies to manage emotions.
Recognize that emotions develop for a reason.
Before being too hard on oneself, PsychCentral says it is important to understand that emotions happen for a reason. There’s no such thing as a ‘bad’ emotion, and it is important to find ways to accept your emotions when they come whether you like them or not.
as emotions themselves are intangible. Often simply directing focus off of the emotions themselves and onto something else can help reduce the intensity of one’s feelings.
Employ deep breathing.
Understand upbringing affects emotions.
People begin to learn how to manage their emotions during childhood, says Medical News Today. As babies are not able to self-regulate emotions, they learn from parents and other caregivers. Those who grew up in unsupportive environments during childhood may have difficulties managing their emotions and more issues with self-regulation than those who were reared in supportive homes.
Practice self-care.
Self-care activities like exercising, getting adequate sleep, eating well, and engaging in hobbies can support emotional well-being and help tone down more intense emotions, says Verywell Mind.
Turn on some music or change scenery.
Focusing attention outward is a way to tap into something tangible to help manage emotions,
Breathing techniques can help restore balance to emotions. A 2018 systemic review published in Frontiers in Human Neuroscience found deep breathing activities activate the parasympathetic nervous system, which helps the body relax and restore balance. The ‘box breathing’ method can help. Inhale slowly for four seconds. Hold your breath for four seconds, trying to avoid inhaling or exhaling. Then, slowly exhale through the mouth for four seconds. Hold your breath again for four seconds.
Keep a mood journal.
Writing things down can help people identify patterns of behavior or triggers that heighten emotions. Once triggers and patterns of emotions are established, people can take steps to elicit change, such as stepping away from hostile conversations.
Emotions are part of human behavior, and it is possible to better manage them for emotional and physical well-being.
GETTING STARTED IN HEALTHY HABITS CAN BE SIMPLE
By Teresa Young
Special to the Herald
Acommon Chinese proverb says, “The journey of a thousand miles begins with a single step.” The same can be said of the journey to better health, according to one Plainview woman.
“I always recommend for people to start slow with group workouts when they are ready to get in shape,” says Sonya Balderas, who leads classes at FIT Plainview, located at 2010 W. 24th, with husband Manuel, a police captain. “We do cardio and weight training and write our own workouts. I tell clients you don’t have to finish the whole workout; just do what you can and listen to your body.”
When people decide they want to get fit, Sonya said starting slow is actually a good thing for those with little to no experience in exercise. This way the body works up strength and endurance, and clients build confidence as they go. Even starting with a walk or jog at home or in a city park can be a great place to begin as it gets the body moving and the heart pumping.
Balderas said it’s common for clients to come to her wanting to look better, but it is vital they come with realistic expectations. Few will be able to match the pace and strength of long-time clients since they are just starting out, and that’s perfectly acceptable.
“A lot of people feel so intimidated because they see us at the level we are now, but you have to start at your level. We all started from the bottom, and you have to work yourself up to a higher level,” says Balderas, who also owns El Mercadito Street Tacos on 24th Street. “Clients should start with light weight and stay slow for a while. You need to give your body a chance, and don’t quit on it. Come back the next day and do another 30 minutes, and you can build up to those levels.”
She encourages newbies to start with a gym or personal trainer that will help tailor workouts to meet their abilities and help them reach their goals, taking into consideration any mobility issues or special health concerns. Working with someone like Sonya also ensures that new exercises are taught the proper form for weight training so they don’t experience an injury and they get the maximum benefit.
And while some may feel a group setting could be embarrassing to those new to the game, Balderas assures that there is no judgment at FIT Plainview and group workouts can actually help clients stay committed and see results.
“When you work out in a group, it pushes you to work harder and persevere. I am not here to put pressure on you to go harder but just to encourage you. We are there to teach you and motivate you to keep on going,” she said, noting her morning classes for women only have 10-15 people. “I asked some of the girls at the gym how this has helped them, and one said it helps in gaining confidence and strength both physically and mentally.”
Since those new to working out often don’t know where to begin, Balderas said the group setting can help them
Participants work with medicine balls on an outside wall setup at FIT Plainview.
jump into pre-planned workouts that will aim for total body strength and conditioning. She said members are good to support one another and help them win the mental game of the health journey. And she sets the tone with respect for every client and where they are in the process.
The same theory goes for starting the healthier eating journey, Balderas said. Small changes in eating can begin to show results, and can lead to bigger changes.
She encourages people to work with a dietitian if they have severe health concerns like prediabetes or conditions that may really be affected by food. But for the most part, limiting sugar intakes – whether in the form of actual sweets and sodas or in the carbohydrate form such as breads – is key as the first step.
“Most people come to us wanting to lose weight, and I tell them you have to cut down on these things, along with eating
Sonya and Manuel Balderas gather with a group that traveled to Manitou Springs, Colorado, recently to take on the 2,700-step Manitou Incline. Adding fun fitness activities can help keep the journey exciting.
late at night and all the fast food,” she said.
“It may be tasty but it’s not healthy. And they also need to drink a lot of water.”
Balderas said to pay attention to portions, eating smaller plates of food, and stop eating at the first sign the body feels full. She encourages increasing lean proteins, anything from seafood to lean meats or protein shakes with fruit, and to increase the intake of green vegetables prepared clean. And enjoying a half of a grapefruit in the morning is good for fatburning, she said. While fruits can seem healthy, some contain high amounts of sugar, like bananas.
Overall, Balderas said the health journey is indeed a marathon, not a sprint. It takes long-term changes to one’s lifestyle, and quick results are often very temporary results, such as those gained through diet pills or fad diets.
“You can’t just show up one day a week and expect to see results. You have to be consistent. We don’t do miracles; you have to put in the work,” she said. “It’s a lifestyle and you have to get used to it.
For those who may not like the gyms, you can go for a bike ride or a walk. Just keep moving and burning calories.”
Keeping the big picture in mind will help with realistic expectations, Balderas said. Finding ways to put fun into fitness, such as hiking and biking that she and Manuel enjoy in the nearby canyons, will add fun to the routine and keep you going. Seeing results is also a huge motivator to stay the course, even if you reach your goals and need to maintain your health.
“When people start they may want to look good, but this also helps you feel good and relieves stress. It helps with your mental state as well and gets you away from the pressures of life for a time,” she said. “You don’t always see the changes like others do, and sometimes you don’t lose pounds but you use inches. You can’t get on the scale every day. You have to measure by how you look and feel and how your health is changing.”
CULLIGAN WORKING TO ALLEVIATE WATER CONTAMINATION FOR BETTER HEALTH
By Teresa Young, Special to the Herald
When it comes to their health, many people put a lot of thought and care about the food that goes into their body. But few really consider the water they drink as having an impact.
Thankfully the staff at Culligan Ultrapure of Plainview are equipped with the knowledge and tools to help homeowners and businesses determine the state of their water and modify it to be its healthiest. One of the greatest concerns of late is toxic chemicals that are actually man-made.
“If you’re looking at water from a health standpoint, the hottest topic is PFAS, which stands for polyfluoroalkyl substances,” said Cody Slaughter, Culligan’s general manager. “We read about the microplastics in the water supply that are starting to show up, so this is a big thing right now. It’s becoming a much bigger issue as people become knowledgeable.”
These chemicals were created in labs to make items like nonstick pans and other items to repel water, dirt and oil. But over time they have gotten into the water systems through heavy manufacturing and are now causing problems.
“You can dissipate it but it can never go away,” says Brady Keller, commercial and industrial water specialist at Culligan in Plainview. “Culligan International looked into the ways PFAS affect the nation, and they worked to develop equipment to remove PFAS and are making sure our people have the certification through Texas Commission on Environmental Quality to remove those so there is no delay.”
Working with a nationally accredited water lab in Illinois, Culligan proved its reverse osmosis water systems that have long been a mainstay of the company are actually pulling 70-80 percent of the PFAS contamination and more out of water sources so it’s within EPA standards of what is allowable in drinking water.
But the company also has special equipment to remove PFAS even more.
“We have multimedia systems that remove them and specialized filter units that can be placed on household RO
units to remove it as well,” said Slaughter. He added these systems can be placed in homes as well as businesses to ensure that drinking water is clean.
Culligan’s proactive nature saw the future issues that could arise from these chemicals and created their own test kit to determine levels of PFAS contamination. And this service is much more affordable than might be expected.
“Our city does a great job of getting us potable water. Our job is to polish it off and make it bottle water quality,” said Keller. “We can come out and test the water supply and send it off to the lab to tell us the depth of contamination, all for about $350.”
Slaughter added that often those with private wells believe their water supply is free of these issues. But that might not necessarily be the case. Wells are tapping groundwater that has not been treated, and even advanced filtration may not be doing enough to prevent harmful substances from entering your home.
“You can build up some tolerance, but if you are dealing with compromised systems or the elderly, their systems may not be able to handle that,” said Slaughter. “One of our recent trainings said people blame tummy issues on what they ate that day but the reality is that waterborne illnesses are often the cause of these 24-hour bugs.”
Keller noted that water purity is also key for gardening as it limits the amount of chemicals that are needed for planting. He noted that an RO system was installed at the new greenhouse on the Wayland campus for irrigating the plants inside, so the resulting plants will be healthier as well.
Besides treating water for drinking safety, Culligan also offers systems to soften water for city homeowners. Soft water is better for skin, creates less buildup in clothing and is much easier on appliances that use water, adding years to their life.
Both Slaughter and Keller note that the initial visit from Culligan technicians to your home or business is free, with in-depth testing available for an added charge. A simple phone call to schedule a visit is all it takes.
“If it has to do with treating water, there isn’t much we can’t do to help somebody,” Keller said.
You can reach Culligan Ultrapure of Plainview at (806) 293-9283. The office is located at 3408 Olton Road.
A BABY’S EARLY PERSONALITY MAY PREDICT ITS WEIGHT AT ONE YEAR OLD
More than one-third of American youth are overweight or have obesity. The question is how to stop the trend. Researchers at the Agricultural Research Service’s (ARS) Children’s Nutrition Research Center (CNRC) at Baylor College of Medicine (BCM) in Houston, TX, are on the case.
“[The] prevalence of child obesity is concerningly high, despite our best efforts. This suggests that we need innovative approaches to address this issue,” said Deborah Thompson, ARS nutritionist. “Our project does this by addressing child obesity prevention from multiple perspectives.”
One such perspective is the child’s developing personality.
“Many of the factors that we think influence obesity are present from birth and take shape as the infant grows and develops,” said Alexis Wood, associate professor of pediatrics at BCM. “How we respond to internal emotions and external experiences influences our eating behaviors. By studying this from a very young age – and by looking at which parts of our personality in infancy influence our body weight – we can hopefully help children and their caregivers maintain a healthy weight trajectory right from the start of life.”
Health issues in adulthood, associated with being overweight in childhood, include increased risk of cardiovascular disease, type 2 diabetes, and several cancers. Psychosocial effects may occur much earlier in life; stigmatizing people according to their weight often contributes to bullying and isolation, which can put youths at risk of depression and low self-esteem.
“These issues impact current and future quality of life,” Thompson said. “By exploring child obesity from multiple perspectives, we aim to increase our understanding of ways to best address this urgent public health issue.”
Among the researchers’ discoveries is that parental feeding styles can influence their child’s eating and physical activity behaviors, and that a child’s temperament while eating may influence weight gain.
“We are interested in how several aspects of temperament relate to weight,” Wood said. “In the current study, our main interest was in ‘positive affect,’ which refers to how much joy a child shows.”
The research team observed children and counted behaviors such as smiles, laughs, positive vocalizations, and rated how intense those behaviors were. Generally speaking, Wood saw that infants who smile, giggle, and babble more in fun play-based games when their primary caregiver is present gain less weight than those who display less joy. However, infants who show more of these joy-related behaviors when their caregiver is not present may gain more weight.
While positive temperament seems to be related to health outcomes, the relationship is complicated, since it depends
An ARS study shows that infants who display less joy while eating tend to gain more weight than infants who smile, giggle, and babble more in fun play-based games.
USDA PHOTO
on what the child is doing when joy was assessed, and the question of nature versus nurture is ever-present.
“Almost all human traits are, at least in part, genetic; but that does not mean they cannot be changed by the environment,” Wood said. “In this way, even for the genetic part of obesity that operates through a child’s metabolism and temperament, other factors in the food environment can still shape the child’s eating behaviors and influence its weight status.”
The research team also found that, how parents interact with their children around food and meals can vary greatly, and researchers need to consider both mothers and fathers.
“We found that fathers use different parenting practices to influence their children’s eating and physical activity,” said Teresia O’Connor, professor of pediatrics at CNRC. “Some studies have found that a father’s influence is different and even stronger than that of mothers. [We need to conduct] more research to better understand the important influence fathers have on their children’s lifestyle behaviors and health outcomes.”
The team is continuing its research to verify its assessments by conducting a follow-up study. In it, they examine biomarkers in infants’ blood to document the biology that links infant temperament, food intake, and weight. Wood said this information could deepen the understanding of why infant temperament is linked to child weight by using a scientific approach.
“I think [we need to] recognize that infants are important, complex humans with very sophisticated ways of interacting with the world,” Wood said. “[We’re] building evidence that, even at 4 months of age, infants can play a role in shaping their health. Previously, many have focused on clinicians and caregivers as the key players – it is time to recognize the role of the infant.” – by Scott Elliott, ARS Office of Communications.
HOW TO PROTECT YOUR HEARING OVER THE LONG HAUL
Hearing loss is often seen as an inevitable part of aging. However, data from the National Institutes of Health indicates one in two people over the age of 85 has hearing loss, which suggests half of all individuals in that age bracket have no such issue. That should be encouraging to individuals concerned by the prospect of losing their hearing in their golden years.
The American Academy of Audiology notes that agerelated hearing loss is known as presbycusis. Presbycusis can develop due to a combination of variables, including changes to blood flow and the structures of the inner ear as the body ages and shifts in how the brain processes speech and sounds. Certain medications and medical issues, including diabetes and poor circulation, also can exacerbate age-related hearing loss.
Though some hearing loss as individuals grow older may be related to age, Father Time cannot bear all the blame when individuals begin to lose their hearing. In fact, the National Institute on Deafness and Other Communication Disorders, using data from the 20152020 National Health and Nutrition Examination Survey, notes that roughly 5 percent of adults between the ages of 45 and 54 have disabling hearing loss. Such losses are unlikely to be a byproduct of aging, and more likely indicative that individual behaviors can affect the degree to which a person loses or maintains his or her hearing.
Preventive health care is vital to protecting the body long-term, and such maintenance can include steps to safeguard hearing over the long haul. The Hearing Health Foundation notes the following are some simple ways individuals can protect their hearing in the years to come. Keep the volume down. The HHF advises individuals listen to personal audio devices at 50 to 60 percent
of maximum audio level. Some smartphones are preprogrammed to alert users when they attempt to exceed these levels, and users are urged to heed these warnings when adjusting the volume on their devices.
Lower the volume the longer you listen. Prolonged listening at high volumes can be especially harmful to hearing, even if users are listening at 50 to 60 percent of the maximum audio level. If you intend to listen for a long period of time, lower the volume even further.
Take listening breaks. The HHF recommends routine listening breaks from personal audio devices. Individuals who listen to personal devices throughout a workday are urged to take breaks at least once every hour.
Wear over-the-ear headphones. The HHF recommends individuals choose over-the-ear, noise-cancelling headphones over earbuds. Over-the-ear headphones are more effective at creating a seal that blocks out ambient sounds, which means users are less likely to turn up the volume on their headphones than they might be when using earbuds.
Routine hearing examinations are an effective way to monitor hearing, and individuals are urged to make them part of their preventive health care regimen. When measures are taken to protect long-term hearing, individuals may find it easier to manage age-related hearing loss if they experience it.
ISSUES THAT CAN ARISE FROM POOR DENTAL HYGIENE
The importance of maintaining dental hygiene is emphasized from the time most people are small children. Indeed, parents start early by cleaning kids’ teeth the moment the first one pushes its way through a baby’s gums, and that hopefully kick-starts a lifelong devotion to dental care.
Appearance may be the main reason why many people prioritize dental hygiene, and few things set as strong an impression as a set of pearly whites. But health is another notable reason to make dental hygiene a priority. It goes without saying that dental health is adversely affected by poor dental hygiene habits, but the rest of the body also can suffer when individuals don’t take time to care for their teeth.
Cardiovascular disease:
The American Academy for Oral & Systemic Health reports that poor dental hygiene and inflammation of the arteries are directly linked. That’s because bacteria from the mouth enters the bloodstream and causes the arteries to harden, thus increasing a person’s risk for stroke or heart attack. The AAOSH also notes that poor oral health has been linked to high blood pressure and elevated levels of ‘bad’ cholesterol, each of which pose a threat to cardiovascular health.
Diabetes:
The American Diabetes Association notes that periodontal disease causes inflammation in the gums. That’s a notable link, as the ADA points out that inflammation in the body can cause high blood sugar levels, which is a known risk factor for diabetes. Simple oral hygiene practices like daily brushing and flossing can protect against gum disease that can increase the risk for diabetes.
High-risk pregnancy:
Women should know that taking care of their teeth could be a notable way to protect their unborn children. A 2021 study published in the journal BMC Pregnancy and Childbirth found that periodontal disease is strongly associated with premature birth. Authors of the study note that premature birth is associated with a host of negative outcomes, including perinatal mortality, immature lung development, reduced feeding ability, and inferior weight gain.
Respiratory issues:
The mouth is vulnerable to bacteria growth, which is one reason why daily measures like brushing and flossing are so important. The AAOSH notes that once bacteria reaches the lungs, an individual’s risk for infections, bronchitis, pneumonia, and other respiratory issues increases.
Dental hygiene practices like brushing and flossing are simple measures, but they can have a profound effect on individuals’ overall health.
PROTECT PETS BOTH INSIDE AND OUTSIDE THE HOME
Newly adopted pets waste little time becoming beloved members of a household. But much like young children, pets are a significant responsibility, and they rely on their human caretakers to ensure their safety.
Pets are susceptible to illness and injury just like their human companions. The Pet Poison Hotline reported a 51 percent increase in the volume of calls between 2020 and 2021. Banfield Pet Hospitals also saw about half a million more pet visits in 2020 than in 2019. Furthermore, Dogster reports that 47 percent of pet owners had to deal with a serious medical issue or took their pets to emergency care in 2021.
Keeping cherished pets safe in and around a home is no small task. But with some diligence, it is possible to ensure health and happiness for companion animals. Follow these tips, courtesy of the Florida Fish and Wildlife Conservation Commission, Old Farm Veterinary Hospital and Security.org.
Consider an indoor and outdoor security camera system.
Having eyes on pets while you’re away from home enables a quick response should something happen.
Avoid leaving pet food outdoors overnight.
Dog and cat foods can attract other animals, such as bears, raccoons, foxes, and opossums, depending on where you live. Wild animals grow accustomed to receiving easy meals and this could decrease their trepidation about being around a home or yard. Run-ins between your pets and wild animals should be avoided at all costs.
Skip the retractable leash.
Walking a pet on a non-retractable leash allows better control of the pet in the event of an encounter with a person or another animal.
Be cautious with chemicals.
Carefully consider any chemicals you use in your yard, including pesticides and weed killers, as well as any cleaning products used indoors. Pets can ingest or inhale these products and get sick.
Pick up potential choking hazards.
String, small pieces of toys, rawhide bone fragments, and other items can be choking hazards to pets. Be diligent about removing these items from the floor so that pets will not swallow them.
Tap on your car hood.
Families who allow their cats outdoor access should thump on the car hood when it is cold outside, as sometimes cats take shelter near a warm engine block. Cats can become injured if you start the car while they are under the hood.
Stay up-to-date on vaccinations.
Whether pets never step outdoors or have free rein, always vaccinate companion animals against common parasites and other pests.
Microchip your pets.
Microchips not only protect pets should they get lost, but they also can help track down animals that may have been stolen. Remember to keep microchip data current to ensure a swift recovery.
Keep foods and medicines out of reach.
Many human foods can be toxic to pets, as can medications that are kept in a home. Pets can be curious and easy access to these items may make them quite ill.
Pets need their owners to take key steps to safeguard their well-being.
MEDICAL LISTINGS
HOSPITALS
Covenant Health Plainview 2601 Dimmitt Road 296-5531
Medical Center of Dimmitt
300 West Halsell, Dimmitt 647-2194
Swisher Memorial Hospital
539 SE Second, Tulia 995-3581
W.J. Mangold Memorial Hospital
320 N. Main, Lockney 652-3373
MEDICAL CLINICS
Covenant Health Family Medical Clinic 1208 North I-27 291-5112
Covenant HealthCare Center Plainview 2222 W. 24th St. 293-5113
Edgemere Medical Clinic
2606 Yonkers 291-5120
Covenant Health West Texas Family Medicine Plainview 1806 Quincy 288-7891
RHN Medical & Dental Group Plainview 410 Canyon St. 291-0297
Covenant Health West Texas Family Medicine Floydada 901 W. Crockett, Floydada 402-4033
Covenant Health West Texas Family Medicine Hale Center 315 Cleveland St., Hale Center 839-2100
Cogdell Clinic
320 N. Main, Lockney 652-3373
Medical Center of Dimmitt
300 W. Halsell, Dimmitt 647-2194
Olton Clinic
524 E. Eighth St. Olton 285-2633
Tulia Rural Health Clinic 105 Hospital Ave. Tulia 995-4122
CARDIOLOGY
Kevin Jones, DO. 2502 Xenia St., Suite 104 291-5145
CHIROPRACTIC
Daniel Baggett, D.C. 1004 W. Seventh St. 296-0447
Thomas Cunningham, D.C.
2204 Edgemere, Plainview 293-3130
Nate Pochucha, D.C. 109 W. Ninth St. 293-4600
FAMILY PRACTICE
Kelsey Richardson, M.D. 1208 North I-27 291-5112
Evan Colmenero, M.D. 1208 North I-27 291-5112
Victoria Colmenero M.D. 1208 North I-27 291-5112
Craig Horton, M.D. 1806 Quincy St. 288-7891
Dominique Foster, M.D. 2222 W. 24th St. 293-5100
Jon Watkins, M.D. 1806 Quincy St. 288-7891
Gary Mangold, M.D. 320 N. Main, Lockney 652-3373
Cynthia Schlueter, D.O. 320 N. Main, Lockney 652-3373
Kevin Stennett, M.D. 320 N. Main, Lockney 652-3373
Lauren Swartz, M.D. 2222 W. 24th Street 291-5100
Tori Marnell, M.D. 105 Hospital Ave., Tulia 995-4122
Scott Blakeman, D.O. 105 Hospital Ave., Tulia 995-4122
Steven Rossi, M.D. 105 Hospital, Tulia 995-4122
Gary Hardy, M.D. 300 W. Halsell St., Dimmitt 647-2194
Chris Beene, M.D. 300 W. Halsell St., Dimmitt 647-2194
Brad Hough, M.D. 410 Canyon St. 291-0297
Colby Rozean, M.D. 222 W. 24th St. 291-5100
Monte Swanson, M.D. 1806 Quincy St. 288-7891
GENERAL SURGERY
Douglas G. Cummings, M.D.
2504 Xenia St., Ste. 102 296-7881
Dayton Wong, M.D. 2504 Xenia St., Ste. 102 296-7881
Linda Luong, D.O. 2504 Xenia St., Ste. 102 296-7881
GYNECOLOGY
Charles R. Smith, D.O. 2222 W. 24th St. 291-5100
INTERNAL MEDICINE
Sergio Lara, M.D. Covenant Plainview Medical Clinic, 2606 Yonkers St. 291-5120
OBSTETRICS
Charles R. Smith, D.O. 2222 W. 24th St. 291-5100
Kelsey Richardson, M.D. 1208 North I-27 291-5112
Victoria Colmenero M.D. 1208 North I-27 291-5112
Lauren Swartz, M.D. 2222 W. 24th Street 291-5100
Elaine Brown, M.D. 222 W. 24th Street 806-291-5100
OPTOMETRY
Luke Sherman, O.D. 1501 N I-27 685-4994
Webb Vision Center 315 Ennis St. 293-1376
ORTHOPEDIC SURGERY
Joshua Rollins, D.O. 1605 W. 5th Street 291-5171
PSYCHIATRY
Victor Gutierrez, M.D. 2601 Dimmitt Road, Ste. 107 296-5327
PHYSICIAN’S ASSISTANTS
Cynthia Archer 105 Hospital Ave., Tulia 995-4122
Krysta Euginis
320 N. Main, Lockney 652-3372
Amber Kemper
320 N. Main, Lockney 652-3372
Sarah Rees 1605 W. 5th Street 806-291-5171
KrisAnn Schulz 1806 Quincy St., Plainview 288-7891
NURSE PRACTITIONERS/ FAMILY NURSE PRACTITIONERS
Greg Curry, FNP Covenant Plainview Medical Clinic 2606 Yonkers St. 291-5120
Saul Gamboa, FNP Covenant Healthcare Center Plainview 2222 W. 24th St. 291-5100
Robin S. Stanfield, FNP Covenant Healthcare Center Plainview 1208 N I-27 291-5112
Matt Flores FNP 2502 Xenia St., Suite 106 291-5145
Peggy Birkenfeld 300 W. Halsell, Dimmitt 647-2194
Jill McLean 300 W. Halsell, Dimmitt 647-2194
Christa Moyer 524 E. Eighth, St., Olton 285-2633
Kimberly George 105 Hospital Ave., Tulia 995-4122
Misti Holt 320 N. Main, Lockney 352-3373
Gary Sackett, RN MSN, NP-C 901 W. Crockett, Hale Center 402-4033
Julia Ontiveros, FNP 1806 Quincy 288-7891
Jessica Elkins, FNP-C 315 W. Cleveland, Hale Center 806-839-2100
Lori Johnson, FNP-C 901 West Crockett, Floydada 806-402-4033
Michelle Nolen, FNP 410 Canyon St. 291-0297
Jennifer Sepeda, FNP 410 Canyon St. 291-0297
Carl Scales, FNP 1806 Quincy St. 288-7891
Pamela Morgan, FNP 1806 Quincy St. 288-7891
Amy Stovall, FNP 1605 W. 5th Street 806-291-5171
HOME HEALTH
Accolade Home Care 6625 19th St., Plainview 1-800-725-2111
Calvert Home Health Care
2101 W. 24th St. Plainview 296-2767
Cuidado Casero Home Health
705 W. Sixth St. Plainview 291-6903
Interim Healthcare 113 W. Eighth St. Plainview 288-0220
Mangold Memorial
Hospital Home Health
216 N. Main, Lockney 652-2895
Prairie House Living Center
1301 Mesa, Plainview 293-4855
Swisher Home Health
200 N. Austin Ave. Tulia 995-3756
Hospice Hands of West Texas
305 N. Main St., Lockney 652-3000
REHABILITATION SERVICES
Covenant Health Plainview Rehab 2601 Dimmitt, Plainview 296-4258
Mangold Memorial Hospital Fitness & Rehab 214 N. Main, Lockney 652-2096
Plainview Healthcare Center Plainview 2222 West 24th St. 293-5113
Prairie House Living Center
1301 Mesa, Plainview 293-4855
Castro Co. Nursing and Rehab 1621 Butler Blvd., Dimmitt 647-3117
URGENT CARE
Covenant Health Plainview 2601 Dimmitt Road, Plainview 296-5531
NURSING HOMES
Prairie House Living Center 1301 Mesa 293-4855
Plainview Healthcare Center
2510 W. 24th Plainview 296-5584
Tulia Health and Rehab Center 714 S. Austin, Ave. Tulia 995-4310
Hale Center Health and Rehab Center 205 W. Third St. Hale Center 839-2102
Lockney Health and Rehabilitation 401 N. Main, Lockney 652-3375
Runningwater Draw Care Center
800 W. 13th, Olton 285-2677
Unique Alternative Care 1620 Quincy 293-1253
HOMESRETIREMENT
Christian Manor Apartments 813 W. Eighth 293-2350
Prairie House Living Center 1301 Mesa 293-4855
Sandhills Village Assisted Living 1200 Ave. I, Olton 285-3356
Westridge Manor 4304 W. Second St. 293-1341
Shepherd’s Meadow 1230 S. Ralls Hwy., Floydada 983-8177
RADIOLOGY
Covenant Hospital Plainview 2601 Dimmitt Rd. 291-3331
John Garvish, M.D. 2404 Yonkers 293-4231
UROLOGY
Michael Graves, M.D. 2404 Yonkers 293-5111
