MIND, BODY & SOUL FREE
JULY 2021
ANXIETY Your life should never feel like it's spiraling out of control
Lavendar
SOOTHING TO THE SENSES
Seahorses? SEEKING
MASTERING THE ART OF
YOGA Health Mind, Body & Soul | July 2021
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Serving Uvalde, Real and Edwards Counties for 38 years!
Community Health Development, Inc. The Heart of the Community COMING SOON!
Dr. Kristine Hynes and Dental Hygienist Laura Rodriguez Will be offering General Dentistry at Rolling Hills Health in Leakey, Texas on a part-time basis.
Rolling Hills Health Hwy 83 & Oakhill Dr. • Leakey 830-232-6985
Center for Community Wellness Dental Department 908 S. Evans St. Uvalde 830-278-3765 Monday, Tuesday, Thursday, Friday: 8 a.m. – 5:30 p.m. Wednesday: 8 a.m. – 6 p.m.
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Health Mind, Body & Soul | July 2021
contents July 2021
10 HOW TO CONTROL
18 Seahorses?
y t e i Anx
SEEKING
4 SUPER FOOD Black Pepper
6 GARDENING
Stop and Smell the Lavender
ADVERTISERS LOCALLY OWNED INDEPENDENT NEWSPAPER—SINCE 1879 A LE ADER IN SOUTHWEST TE X AS
110 N. EAST STREET UVALDE, TX 78801 | Phone: 830-278-3335 | Fax: 830-278-9191
www.uvaldeleadernews.com
@uvaldenews
facebook.com/uvaldeleadernews The Leader-News is available online www.uvaldeleadernews.com
8 EXERCISE
2 Community Health Development, Inc. 4 501 River Retreat
is a production of the Uvalde Leader-News .
This magazine in conjuction with the Uvalde Leader-News, is published three times year, and is inserted into the Uvalde Leader-News and delivered to key locations throughout the newspaper’s Southwest Texas market area .
5 Medina Electric Coop
14 RECIPE
Tree City Tea & Water Veranda Senior Living
9 First State Bank of Uvalde 13 Rushing-Estes-Knowles Mortuary
Publisher/Owner: Craig Garnett . . . . . . . . . . . . . . . . . . . . . . . . . cgarnett@ulnnow .com
18 Uvalde Hospice Foundation
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20 Uvalde Memorial Hospital
Uvalde Leader-News (SECD 654780) is an entirely locally owned, independent newspaper published every Thursday and Sunday. The newspaper’s address is 110 N. East Street or P.O. Box 740 Uvalde, Texas 78801. Second class postage paid at Uvalde, Texas. The policy of the present day Leader-News is a continuation of the statement made in 1898 by H.P. Hornby (1876-1948) and continued by Harry P. Hornby Jr. (1917-1978) and Mrs. Harry Hornby Jr. (1917-1995)
Sandwich with a Healthier Touch
15 FEATURE
6 Foods That Can Interfere with Your Medications
17 TJ Moore Lumber Yard
Advertising Executives Celeste Navarro . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . cnavarro@ulnnow .com
12 WELLNESS
What is a Cervicogenic Headache?
7 Clear Springs Cancer Center MIND, BODY & SOUL
Master the Art of Yoga Breathing
16 MIGHTY KIDS
Helping Your Child Through a Temper Tantrum
19 HEALTHY DESTINATIONS Hidden Gems of the National
Cecilia Jo Murillo, MD
BENEFITS OF
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LAVENDAR Health Mind, Body & Soul | July 2021
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super food
Blacrk e p p e P By Christian Dischler
I
t’s in every pantry. It’s on every fried egg. It occupies every dinner table. And yet, it’s one of the most under-appreciated super foods around. How has black pepper gone from the king of spices, to the king of things we take for granted? Well, it’s easy to lose sight of something beneficial when it’s always available. Similar to how we can overlook the value of clean oxygen, black pepper’s abundance and versatility has made it as invisible as the air we breathe. Luckily, this ancient commodity isn’t emotional about being overlooked in the age of holistic health. But it’s still important that we explore the benefits it provides, and understand how to best utilize them.
Black pepper’s main active component is “piperine”, a bio-active alkaloid found in most pepper species. Piperine is what’s responsible for the benefits black pepper contains. Such as being high in antioxidants and having anti-inflammatory and digestive aid properties. In addition, piperine has been linked with the reduction of cancer-causing cells. So how does piperine work, and what’s the best way to take advantage of it? Our bodies are constantly defending against free-radicals, which damage our cells, protein and DNA. Piperine has been linked to being a free-radical fighter. According to studies referenced in the National Institute of Health, subjects who were given ground
Since black pepper is naturally high in antioxidants, it serves a prominent role in the fight against cancer and chronic inflammation.
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Health Mind, Body & Soul | July 2021
black pepper and piperine supplements experienced a significant decrease in free-radicals. The compound seeks out these damaging molecules and eliminates them, offering us reductions in inflammation and even preventing potential tumor growth. This powerful peppercorn also contributes in aiding respiratory problems, such as asthma, by reducing the swelling of airways. Since black pepper is naturally high in antioxidants, it serves a prominent role in the fight against cancer and chronic inflammation. But while it attacks the bad cells in our bodies, it also helps support the good. Black pepper encourages hydrochloric acid production, which helps us digest
food efficiently, and maximize nutritional value. It’s also been found to be a conductor for other nutrients that our bodies absorb. The most popular has been the discovery connecting the benefits of turmeric to the activation properties of black pepper. The two spices are a perfect marriage, and just one example of how piperine helps facilitate nutrient absorption throughout the body. Black pepper’s versatility isn’t limited to the number of foods it can improve. The benefits it provides are helpful across the entirety of our chemistry and bodily make-up. It’s an unassuming super food that often gets overlooked. Which is okay as long as we keep sprinkling some on our eggs, and a little bit on everything else that needs a pungent kick.
The 501 River Retreat is located on the 501 Ranch in Uvalde, Texas. The spa and retreat area is nestled on the property near the Nueces River. It's the perfect destination for a luxurious weekend retreat! We also offer fitness classes onsite.
retreat@501ranch.com | 830-278-3939
editor’s letter M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox
managing editor Suzanne Polk Fox
copy editor Christian Dischler
contributing writers Kai Bragg Leigh Burgess Patricia Danflous Jennifer Dean Christian Dischler Dr. Aaron Dutruch Mary Dwyer Rebecca Faye Elizabeth Fox
Strength. Conviction. Purpose. I cannot think of three stronger words to describe the person I want to be. Do I have the strength to rise to the top when the chips are down? Do I have the conviction to keep going? Is my purpose for the right reason? Most of the people we feature have those qualities. That’s what sets them apart. It’s not easy. Here’s my thought. If you find yourself “out of control” with your health and daily activities, start working on these three things and you are bound for greatness and success. Things start to fall apart when you stop caring. You let go of your health, weight, home and family. I’m not saying you have to be 110 percent all the time, but if you can’t maintain your strength, then at least maintain your conviction and purpose. Or, make this a goal to get better every day. If every day we are a little better than yesterday, I can imagine it leading to a lifetime of change. Here’s where to start. Start with your diet. Eat a little better today than you did yesterday. Add some activity. Walk a little more today than you did yesterday. Create a goal. Goals lead to purpose, which leads to conviction, which leads to strength. No matter how small you start, it’s a start. Don’t forget to reward yourself daily with affirmations of joy and love. Live every day with purpose. Suzanne Fox
Nellie Palmer Dr. Kristie Persons Kristy Podruchny J. L. Thompson James Troy
creative team production & design
Suzanne Fox Claire Thomas The information contained in Health – Mind, Body & Soul is intended for educational purposes only. A reader should never substitute information contained in Health – Mind, Body & Soul for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Health – Mind, Body & Soul, do not endorse or promote any of the products or services described in the pages of Health – Mind, Body & Soul and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Health – Mind, Body & Soul. Readers should not use the information in Health – Mind, Body & Soul for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V5
© 2021 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)
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Health Mind, Body & Soul | July 2021
5
gardening
StopandSmell theLavender A mainstay of any herbal garden, beautiful lavender is easy to grow and has many household uses. Attractive to pollinators, lavender will add beauty to your yard in more ways than one. Hummingbirds, bees and butterflies are all attracted to lavender and will be frequent visitors to well-maintained lavender patches. Read on for more information about the benefits and uses of lavender, as well as care directions for lavender plants.
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Health Mind, Body & Soul | July 2021
By Leigh Burgess
Benefits and Uses of Lavender Lavender flowers are very beneficial with multiple household uses ranging from decorative to aromatic. Dried and fresh lavender sprigs make beautiful, fragrant additions to floral arrangements. Try combining fresh with greenery and flowers shaded pink, purple and white for stunning visual appeal. Pair dried flowers with rosemary, sage, or other garden fare for an herbaceously aromatic display. When dried and used aromatically, lavender-filled sachets are known to curb anxiety and improve sleep. Place sachets of dried blooms in the bedroom for a relaxing bedtime experience, or pour a cupful of dried flowers into a hot bath to release the soothing benefits of a lavender bath tea.
Growing Your Lavender Relatively easy to maintain, lavender is a great herb to add to your garden. It is often perennial, but in humid climates it is grown as an annual. Lavender is best planted outside as plants instead of seeds. Choose healthy plants from your local garden center or pre-start seeds inside around 8-10 weeks before you plan to transplant outside. Pick a full-sun location with well-drained soil and plant in early spring or summer (see package directions for zone-specific information). Lavender can also be grown in a large container garden if you don't have optimal yard conditions for the plant. Only water when soil is very dry as lavender roots will rot if left in wet soil for too long. Lavender is beautiful in the garden, lovely dried or fresh in bouquets, and attracts a bevy of beautiful pollinators to your garden. It also has multiple herbal applications when dried. This easy-to-grow powerhouse is a great addition to your herbal garden.
Tru Hiatt Executive Director
“We’re like family here!”
Welcome to…
Amenities Private bathrooms • outdoor patios • multiple living & activity spaces • private dining room • nurse call monitoring system • beauty salon
Assisted Living
201 Ham Lane • 830-278-8220 • www.verandassistedliving.com
Health Mind, BodyLic# & Soul Health | July– 2021 Mind, Body 7 We accept Medicaid 103846
exercise
MASTER THE ART OF YOGA BREATHING By J. L. Thompson
MANY PEOPLE THINK OF YOGA AS A SERIES OF POSES AND MOVEMENTS THAT YOU HAVE TO GET JUST RIGHT. WHILE THE POSES AND MOVEMENTS ARE INTEGRAL TO THE PRACTICE OF YOGA, THIS VIEW MISSES THE IMPORTANCE OF PROPER YOGA BREATHING. PROPER PRACTICE OF THE POSES AND MOVEMENTS IS ONLY POSSIBLE WHEN YOU BREATHE THE RIGHT WAY.
Breathing to Relax
One of the main goals in yoga is achieving a deep state of calm and relaxation. Breathing in yoga tends to be deep and slow, because slow, deep breathing tends to have a calming, relaxing effect on both the body and the mind. That is why people who are too excited or upset are told to take long, deep breaths. In yoga, your exhalations should be a little longer than your inhalations. Also, after you breathe out, you should pause for a moment before you breath in again.
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Health – Mind, Body & Soul
The Diaphragm
When most people breathe, they expand and compress their chests to work their lungs. This is the natural method of breathing that most people learn when they are young and it is fine for most purposes. However, in yoga you are supposed to fully empty and fill your lungs; to do that, you need to learn to breathe from your diaphragm. The diaphragm is an internal wall of muscle lying underneath your lungs. If you breath in by pushing your stomach out and breath out by pushing your stomach flat, you are pulling the diaphragm down and back up again, causing your lungs to fully empty and fill with each breath. Many singers and martial artists breathe this way, to get the most out of each breath.
Relax
In order to get the most out of each breath, your body should be as relaxed as possible. Consciously try to relax your shoulders, your chest, your neck and your head muscles. If you don't know how to consciously relax a muscle, you can clench it for a moment then let it go completely.
Visualize
With every breath you take, visualize the oxygen from the air spreading out from your lungs into every part of your body. This kind of visualization encourages the development of the right kind of awareness of your body for yoga.
Don't Fight the Breath
Although you are supposed to aim for a certain kind of breathing in yoga, it is even more important that your breathing is unforced and natural. If your breath wants to change, don't try to force it into the pattern you want, just let it change. Then try to guide it slowly and gently back into the desired pattern.
You will find that your yoga sessions go more smoothly and produce better results when you master the art of yoga breathing. It helps to practice the breathing method even outside of the yoga studio, separately from the poses and movements. When you get enough experience, the right kind of breathing will come naturally to you in your yoga practice.
A Salute to Our Medical Community
In the near future Uvalde and all of Southwest Texas will enjoy the benefits of a new, state-of-the-art hospital facility, complete with an increased menu of medical conveniences and services. First State Bank of Uvalde is proud to be involved with the financing for the construction of the new Uvalde Memorial Hospital. As time moves forward, we fully expect to see this as just the beginning of additional medical specialties and expanded services here. We congratulate them on achieving this milestone in the history of the practice of medicine in Southwest Texas. We also want to salute the members of our medical community and the wonderful work they do everyday to care for the health and well-being of all citizens in our region.
Pictured: UMH CEO Tom Nordwick (center) leads a tour of the new hospital construction for First State Bank President and CEO Chad Stary (left), Senior Vice President Todd Redfearn, and (far right) Executive Vice President Roy Kothmann.
200 East Nopal Street • Uvalde, TX • 830-278-6231 Branches: camp Wood • carrizo springs • concan • Leakey • saBinaL • Utopia • main street • UvaLde
healthy mind
HOW TO MANAGE
ANXIETY WITHOUT MEDICATION By James Troy
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Health Mind, Body & Soul | July 2021
A
nxiety varies in severity. If you have a milder form of anxiety, you may be able to manage it without the use of medication, which negates the risk of side effects and other problems like dependency. While the drugs that treat anxiety can be effective for many, they are best used sparsely and in a limited dosage if your anxiety isn't severe. Luckily, there are a few great ways to manage anxiety without medication.
neurotransmitters. Anxiolytic hormones like adrenaline and cortisol are increased in response to sleep deprivation and this can leave you susceptible to severe symptoms like a panic attack. The negative effects of a lack of sleep on anxiety are compounded if you use caffeine to try to compensate for not sleeping enough. It's best to try to get enough sleep every night if you want to reduce symptoms of anxiety.
AVOID STIMULANTS One of the most important changes anyone with anxiety needs to make is to cut out the consumption of stimulants like coffee, energy drinks, cigarettes and other similar products. Stimulants like caffeine and nicotine directly increase anxiety-inducing hormones in the brain and can act to trigger anxiety attacks in susceptible people. They also make you more prone to overreacting to negative stimuli by amplifying the strength of your body's stress response. If you suffer from regular anxiety, you should aim to avoid all use of these products whenever possible.
MEDITATION A big part of the problem of anxiety lies in your potential to start fixating on it when you experience symptoms. Meditation is a healthy and effective way to help reduce mild symptoms of anxiety without medications. Whenever you feel like you can't stop thinking about your anxiety, try to find a quiet, calm place where you can sit and focus on other thoughts to give your mind a chance to relax. If it works for you, gentle music can often be even better to focus on instead of sitting in silence.
GET ENOUGH SLEEP Lack of sleep is another factor that can lead to increased perceptions of anxiety because it predisposes you to imbalances in
MAGNESIUM AND MULTIVITAMIN SUPPLEMENTS Magnesium is an incredibly important mineral that many people don't get enough of daily. If you're
one of those people, a magnesium deficiency could easily be causing you to feel more anxiety than you otherwise would, because it acts to calm your body in various ways, including by acting as a muscle relaxant and by slowing a racing brain. Magnesium can only help you if you aren't regularly getting enough. Likewise, a multivitamin supplement can be effective to keep your body and mind running smoothly if you're missing any of the necessary vitamins and minerals daily. TAKE A HOT BATH Anything that relaxes you can help to ease mild anxiety without having to resort to medications. A hot bath is a great way to relax, but anything that absorbs your attention and focus can help. Whether that means finding a quiet place to relax, taking a walk, listening to music, or playing a video game; is dependent on who you are as a person and what helps you to relax.
Your life should never feel like it's spiraling out of control and it's important to not be afraid to seek professional help if you need it.
DON'T IGNORE SEVERE SYMPTOMS While managing anxiety without the use of medications is ideal, it can't be the reality for everyone, unfortunately. If your anxiety is too severe to be handled comfortably with natural, healthy methods like these, or if you're going through a sudden rough patch it's important to seek the guidance of a healthcare professional for further treatment.
Health Mind, Body & Soul | July 2021
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wellness
What is a nic e g o c i v r Ce ? e h c a d Hea By Dr. Aaron Dutruch
THE TERM CERVICOGENIC MEANS “ORIGINATING FROM THE NECK”, AND AS A CHIROPRACTOR I SEE THIS CONDITION ALMOST DAILY. SYMPTOMS ARE OFTEN NECK PAIN, TIGHTNESS AND TENSION— WHICH MAY EVENTUALLY LEAD TO HEADACHES. THESE CERVICOGENIC HEADACHES ARE MORE LIKELY TO START TOWARD THE END OF THE DAY. THEY FOLLOW THE OCCIPITAL NERVE TRACT, WHICH STARTS AT THE BASE OF THE SKULL, AND CAN MOVE TO THE SIDE OF THE HEAD AND EVEN THE FOREHEAD. THEY ARE USUALLY ONE-SIDED AND CAN BE MADE WORSE BY INCORRECT NECK POSITION AND MOVEMENT. IN EXTREME CASES, THEY CAN EVEN CAUSE NAUSEA AND DIZZINESS; AS WELL AS AN INCREASED SENSITIVITY TO LIGHT AND SOUND.
TREATMENT: There are many
options for treatment. The “go-to” for most chiropractic offices is the cervical adjustment. This technique helps to relieve the tension within the joints and muscles of the neck, allowing for greater pain-free range of motion. This reduces the pressure from the primary structures responsible for cervicogenic headaches. If a patient is opposed to having their neck adjusted, gentler techniques can help as well. These techniques involve manually stretching and decompressing the joints, as well as working on the muscles in the neck and base of the skull. Using these techniques, chiropractors can achieve results similar to a neck adjustment. Additionally, there are other techniques that focus specifically on
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Health – Mind, Body & Soul
the musculature, such as: dry needling, massage therapy, laser therapy, electrical stimulation and instrument assisted soft tissue mobilization (IASTM). Outcomes vary from person to person, but on average, we see significant results within the first few visits.
PREVENTION: Cervicogenic
headaches start in the neck. Your posture plays a major role in the development of neck tension and headaches. It’s estimated that for every inch forward your head is from a neutral position (ears over shoulders), you add roughly 10 pounds of pressure for the neck muscles to hold up. Over time this causes some of the chronic tension many people suffer from.
NUTRITIONAL COUNSELING MAY ALSO BE HELPFUL. One of
my common recommendations for patients dealing with chronic tension, and cervicogenic headaches, is to increase the amount of magnesium in their diet. Natural sources of magnesium include avocados, nuts (especially cashews), leafy green vegetables and bananas; which both have potassium and B-vitamins. Magnesium is used by the body for many different functions, but it plays a big part in helping your muscles to relax. On average, you should aim to get around 400 mg each day; natural sources being the best, but supplements will suffice.
AN INCREASE IN STRESS CAN BE ANOTHER CONTRIBUTOR TO NECK TENSION AND HEADACHES. Make sure you find
time toward the end of your day to wind down a bit. Do something you enjoy, whether that’s time with your family, reading a book or exercising. Mental well-being is especially important to your overall health. If you’re suffering with headaches, call a chiropractor near you. They will do their best to get to the root of the problem, find the technique best for you, and get you on a better path to total wellness. Dr. Aaron Dutruch received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He utilizes Functional and Kinetic Treatment with Rehabilitation (FAKTR).
recipe
SANDWICH WITH A
r e i h t l Hea Touch By Nellie Palmer
Nutrition is the foundation upon which good health stands. When it comes to weight loss, what you eat is just as important as how much time you spend exercising. A sandwich is no exception. As one of the simplest meals for Americans to prepare, there are a surprising number of healthy recipes you can use to prepare a nutritious sandwich. Here is an easy recipe you can use to prepare a diet-friendly sandwich. Ingredients • 4 slices of brown bread (filled with fiber, the more fiber the better) • 1 chicken breast sliced in half to make two thin slices of chicken approx. 4 oz. each • 2 tbsps low calorie mayonnaise per slice of chicken • 1 tbsp crushed black pepper • 1 sliced tomato • 1/2 cup arugula or spinach per sandwich • 2 tbsps Walden Farm’s Asian dressing per sandwich. For a variety, try different sweet dressings. • 1 tbsp jalapeno mustard per sandwich. Makes 2 sandwiches
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Health Mind, Body & Soul | July 2021
Directions Rub two tablespoons low calorie mayonnaise on each chicken slice. (one tablespoon per side) Sprinkle with black pepper. Air Fry in any size air fryer for 16 to 18 minutes. Toast bread. Spread jalapeno mustard on each slice. Mix the Walden Farm’s dressing and arugula or spinach. Place chicken and arugula or spinach on each sandwich. Serve with a side of vegetable and egg salad made with low calorie dressing. *Substitute thin sliced turkey breast for the chicken if desired. Substitute whole grain tortilla wraps for the bread if desired. When it comes to eating healthy, a sandwich is not a typical staple in fitness diets. However, there are recipes that can be created to help you prepare sandwich meals that fit well within your health goals. By incorporating these techniques and steps, you can add a sandwich to your fitness routine while still enjoying the health benefits and a satisfying taste. As you review your meal plans, consider adding sandwich meals to your regimen as well.
feature
6
FOODS THAT CAN INTERFERE
WITH YOUR MEDICATIONS By Kristy Podruchny
WHEN YOU GET A NEW PRESCRIPTION FOR MEDICATIONS, ONE OF THE FIRST THINGS THAT YOU USUALLY DO IS TO TALK TO YOUR DOCTOR ABOUT POSSIBLE INTERACTIONS WITH OTHER MEDICATIONS THAT YOU ARE TAKING. WHAT MANY PEOPLE DON'T REALIZE, HOWEVER, IS THAT MEDICATIONS CAN ALSO INTERACT WITH CERTAIN FOODS. IF YOU'RE ON CERTAIN MEDICATIONS, YOU SHOULD BE CAREFUL ABOUT WHAT YOU INCLUDE IN YOUR DIET.
1. 2. 3. 4. 5. 6.
GO EASY ON GRAPEFRUIT Grapefruit may be delicious and may be packed with nutrients; but it can change the way the body responds to medications. Allergy medications become less effective when you eat grapefruit, and cholesterol medications become more powerful. YOU MAY NEED TO BE CAREFUL WITH MILK Your body finds it harder to make use of antibiotics in the presence of milk in the system. Components of milk such as casein, calcium and magnesium can interfere with antibiotics. When you're on these medications, you need to talk to your doctor about how safe it is to drink milk. CHOCOLATE DOESN'T GO WELL WITH MEDICATIONS Strong, dark chocolate can make the ADHD drug Ritalin more powerful, and tone down the effect of sleeping aids like Ambien. It can even send your blood pressure soaring if you take certain medications for depression. COFFEE CAN INTERFERE WITH DRUGS If you like a shot of coffee every now and then, you'll need to be careful if you take antipsychotic drugs. These drugs can become weaker in the presence of coffee. Aspirin and allergy drugs such as epinephrine can become stronger in the presence of coffee. WATCH IT WHEN YOU EAT FOODS RICH IN VITAMIN K Vegetables such as broccoli, spinach and kale are rich in vitamin K. The vitamin can interfere with the way blood thinning drugs like Warfarin work. While you can certainly include such vegetables in your diet, you need to make sure that you eat a consistent amount each day so that the quality of your blood does not fluctuate from one day to the next. GINSENG WORKS THE OTHER WAY WITH BLOOD THINNERS While vitamin K weakens the effect of blood thinning drugs, ginseng and ginger add to the effects of these drugs. If you take powerful blood thinners, taking ginger or ginseng in addition can boost their effect so greatly as to cause internal bleeding. Ginseng can interfere with MAO inhibitors like antidepressants, as well, and lead to headaches and hyperactivity.
Just because food substances are natural doesn't mean that they cannot interfere with your medications. Many foods contain components that can powerfully boost or lower the effects of drugs. It's important to speak to your doctor about these effects before you start with a prescription.
A E T h t l a He
All drinks made with reverse OSMOSIS WATER
We offer a large range of teas for adults and children. • Wellness Hot Teas • Herbal Iced/Hot Teas • Iced/Hot Teas • Kids Herbal Hot Teas We also have pure, clean water and ice cubed or nugget. Plus… BLUE BUNNY ICE CREAM!
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2205 East Main Street • Uvalde • (830) 407-5021 Hours: Monday - Friday 7 a.m.Mind, - 6 p.m. Saturdays a.m.2021 - 6 p.m. 15 Health Body & Soul |10July
PRODUCTPICK
mighty kids
HELPING YOUR CHILD THROUGH A
m u tr n a T r e p m Te By Elizabeth Fox
T
eachers, parents and babysitters alike: they all are going to have to deal with tantrums more than once. No child's personality is the same, but there are approaches you can use that will work on most children, even if you haven't had luck with calming them yet.
1
Change your tone of voice
Kids are smart. They pick up on the little things without realizing. If they've heard you use that same tone to scold them again and again, they are eventually going to realize that no real danger comes out of it, and they are still going to try and get their way. When you change your tone of voice, it presents a slightly new situation that they aren't familiar with. They will pick up on that change, feel less secure in their tantrum and listen.
2
Explain the situation
When you don't have a good understanding of a situation, it's easy
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Health Mind, Body & Soul | July 2021
to feel overwhelmed. Children feel the same way, and when it happens, they can lash out. Whether it was a miscommunication with a peer, a rule you set in place, or a punishment for misbehaving, you can explain your reasoning calmly so they have an understanding of why things went the way they did.
3
Smile
4
Crouch and present your hand
If the child is crying, speak with a light smile on your face. Presenting more negative emotions could make the situation worse. Be sure to speak reassuringly. Big height differences can be scary. By crouching to the child's height and holding your hand out, allowing them to take it if they wish, you are having a face-to-face connection instead of looming over them while they cry and fuss.
5
Scold firmly
6
Have them look you in the eyes
You might be surprised how effective proper scolding can be if done correctly. If a child isn't responding to comfort or being warned, take them aside and tell them in a firm tone that what they are doing is not acceptable behavior. Be sure to be quick with this talk. It should take no more than a few seconds, as a child may lose interest if it's any longer, and it may lose its intimidation factor. Children may be used to lighter scolding, such as others casually telling them not to do something, and it won't hold any weight with them. Using a firm (but not angry) approach may help. One reason a child may not be responding to being scolded is lack of eye contact. Many children automatically find eye contact out of respect when they are being scolded, while others look away out of guilt. Some,
however, will occupy their eyes with things on the walls or floor to avoid the tension. Make sure they see your eyes when you are speaking. If you cannot get eye contact, and they simply won't look at you, don't stress over this. It may simply be because they are afraid, and you can just continue scolding.
7
Try speaking to the child like an adult
Looking at parents who use this method, you might notice the maturity level of their children is higher than the average age level. Many people automatically use a different voice when speaking to children, but try talking as if the child were a full grown adult, at least in tone. You can't set extreme expectations for communication, but you may find that the child takes more responsibility for themselves when you move away from traditional methods of speaking to children.
Each child is different in their own right, so adjust these methods as you see fit. Taking care of a child is not an easy task, but it's an incredibly important one. With these tricks and some thinking outside the box, you may have better control over temper tantrums, and you should have an easier time setting rules and scolding.
®
2400 E. Main • Uvalde • (830) 278-3344 Mon - Fri 7:30 a.m. - 6 p.m. • Sat 8 a.m. - 5 p.m.
Health Mind, Body & Soul | July 2021
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pets
Seahorses? SEEKING
By Kai Bragg
FOLLOW THESE SIMPLE TIPS TO KEEP ONE WITH CONFIDENCE
Y
ou've seen them before floating around saltwater aquariums, but maybe their unique charm scared you away from the idea of keeping one yourself. These adorable creatures may be more simple to care for than you thought, and yes, you can keep them in your home aquarium. Did you know that seahorses also mate for life? As if that didn't make them cute enough, they have an adorable habit of wrapping their tails around anything they can use as an anchor. To start your new journey with seahorses, here are some simple tips to help you add these amazing creatures to your aquarium.
FEEDING YOUR NEW FRIEND First and foremost is the matter of feeding; Seahorses don't have a true stomach, so they need more food than your average aquarium occupant. While most wild seahorses prefer live food, to sustain your new pet the best option is to train them to eat frozen food. Luckily, most stores sell captive bred seahorses that already know how to eat in this way. The best option is frozen Mysis shrimp, which are the perfect size for your seahorse's mouth. They will need between six and eight shrimp, twice daily. A PERFECT HOME A single pair of seahorses can be housed properly in a 30-gallon tank. For additional pairs, just add 10 gallons each. Here's where the cute tail anchoring comes into play; seahorses are weak swimmers. They do best with a gentle current, so stay away from pumps and filtration systems that may create tumultuous waters. It is also a good idea to add some live rock or decorations for them to grab onto. Their PH should be kept around 8.0 to 8.3, and temperature around 71 to 74 degrees Fahrenheit. THE RIGHT TANKMATES Your new seahorses can be in a tank all by themselves, but if you prefer variety there are some options.
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Health – Mind, Body & Soul
As seahorses are non-aggressive, docile creatures, you will want to stay away from any fish that could bully your seahorse. Shyer fish such as small gobies, dragonets, or certain firefish will make good buddies. Stay away from crabs or small crustaceans; the former may pinch your seahorse and the latter may be eaten by it. Keeping these adorable creatures is a fantastic way to add a bit of nature and intrigue into your home. Taking away the potential worries of difficult care should pave the way to success in giving these little ones a great home.
uvalde hospice foundation
The mission of Uvalde Hospice Foundation is to provide assistance to the Uvalde Memorial Hospital Hospice Program, allowing them to provide quality and compassionate care without financial handicaps. This will give the Uvalde Hospice Staff the means to support the extraordinary end-of-life care by meeting many needs of hospice patients in Uvalde and the surrounding counties they serve. Donations are tax deductible to the intent provided by law. Donations can be sent to… Uvalde Hospice Foundation P.O. Box 1985 • Uvalde, Texas 78802
healthy destinations
HIDDEN GEMS OF THE NATIONAL PARK SERVICE Top Lesser-Known National Parks Worth Visiting
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By Rebecca Faye
veryone has heard of Yellowstone National Park,Yosemite National Park and the Grand Canyon National Park, but there are lesser-known national parks that are well worth the time and effort to visit. Although these parks do not have the name recognition as some of the more prominent parks and may be harder to reach, many offer other benefits such as fewer crowds and a more unique experience. Nonetheless, these parks still offer breathtaking scenery and adventures that will make them memorable to travelers seeking an active vacation. Dry Tortugas National Park– Located in Florida on Garden Key, Dry Tortugas National Park offers something for everyone. The park is mostly made up of open ocean and small islands that visitors can only reach by plane or boat. It offers visitors magnificent blue water where they can observe coral reefs and ocean life, as well as the historic Fort Jefferson, which is one of the largest 19th-century forts in the United States. Dry Tortugas was originally built to suppress piracy in the area but is available for tours today. Isle Royale National Park–Isle Royale National Park is located in Michigan on an island in Lake Superior near the Canadian border. The park is a designated wilderness area and is only reachable by boat or plane with many visitors arriving via ferry. Once on the island, visitors have the chance to hike, fish, or even scuba dive around the island. Divers also have the chance to explore a variety of shipwrecks which offer an unforgettable experience.
Guadalupe Mountains National Park–Guadalupe Mountains National Park gives visitors the opportunity to experience mountains, canyons, deserts and sand dunes. The park contains some of the highest peaks in Texas and travelers can hike to the "Top of Texas" on the Guadalupe Peak Trail. The park also offers visitors the opportunity for excellent stargazing. Katmai National Park and Preserve–Located in Alaska, Katmai National Park and Preserve is one of the hardest national parks to access and is only accessible to most by plane or boat. The park was originally established to protect the region, which was devastated by volcanoes at one point, but today also provides a natural habitat for bears, moose and salmon. One of the most popular ways to view the park is via flightseeing tour. Although these parks do not have as many visitors as other national parks, they are well worth the visit. Visitors to any of these parks are sure to have an unforgettable adventure.
Dry Tortugas National Park Health Mind, Body & Soul | July 2021
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Welcome! Cecilia Jo Murillo, MD
Board Certified in Family Medicine Providing Pregnancy and Pediatric Care Uvalde Memorial Hospital welcomes new addition to our medical community. Dr. Murillo received her Master of Science in Biomedical Sciences from Texas Tech University Health Sciences Graduate School of Biomedical Sciences in 2014 and graduated from Texas Tech University Health Sciences School of Medicine in 2017. Dr. Murillo completed her residency at Texas Tech University Health Sciences Department of Family Medicine in Lubbock and a fellowship in hospice and palliative medicine.
Accepting New Patients! Coming August 2021
Please join us in welcoming her!
1800 Garner Field Road • Uvalde, TX 78801 • PH (830) 278-4453 • FAX (830) 278-3427
