December 2011/January 2012 FREE
Female pastors share insights on balancing work/life Practical gift ideas can brighten someone’s day all year long
Signs your winter blues might be Seasonal Affective Disorder Chicken Cordon Bleu CAN be tasty, healthy
Maximum
LIVING
Puzzles
A WELLNESS MAGAZINE FOR WOMEN
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“The Storyteller” by Linda McElroy. Supplied photo ON THE COVER: “The Forest Fairy” by Linda McElroy Richmond native Linda McElroy takes fond memories from her childhood and turns them into dolls, or soft sculptures. They’re Linda McElroy created in the likenesses of her siblings during childhood and feature activities such as roller skating and playing jacks. However, she’s been branching out to other ideas, such as “Church Lady,” which tell a story that viewers might relate to. She entered her first art show three years ago at Blind Ambition in Richmond and won first place for her female storyteller and third for “Water Carrier.” McElroy said her daughters were starting to push her in a very positive way to pursue art. Her son asked her to bring a doll December 2011/January 2012
when visiting his family in Idaho, and it won first place in an art show there. Recently, she entered Richmond Art Museum’s juried show and won a cash prize for “Church Lady.” Two of her dolls are on display through Dec. 14. McElroy says she’s grateful for sewing training from her mother, Carrie Holt, and artistic ability from her father, Walter Holt Sr. She calls the dolls “The Holt Series.” “My sculptures are made as we say, from scratch, meaning there are no patterns used for the actual sculpture or clothing,” McElroy said. “My mother taught me that. Everything starts with a vision. I know what I want, and then I go to work. The end result can be totally changed just by a hand not setting right or a leg not extended correctly. Sometimes I have to actually change the idea in midstream and it works.”
in this issue • Female pastors try to balance their lives. 4 • Help those grieving at holidays. 7 • Bring 2 kinds of Christmases together. 8 • There’s always someone hard to shop for. 9 • Tips for charitable giving all year long. 10 •A healthy Chicken Cordon Bleu recipe. 12 •6 quick tips for health. 13 •Symptoms of Seasonal Affective Disorder. 14 • Eliminate your negative thoughts. 16 • When your child has more faith than you. 17 •Trim your waste in the new year! 19 • Toning shoe takes a misstep. 23
SHARE YOUR ADVICE If you’d like to contribute quick tips or thoughts on health, saving money, caregiving or other topics of interest to local women, please send them in care of Millicent Martin, Maximum Living, 1175 N. A St., Richmond, IN 47374 or to mmartin@pal-item.com. Information will be considered for publication in future issues.
PALLADIUM-ITEM MEDIA GROUP MILLICENT MARTIN, Editor (765) 973-4468
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© 2011 Maximum Living The wellness magazine for women is a product of the Palladium-Item Media Group. These materials are the sole and exclusive property of the Palladium-Item Media Group and are not to be used without written permission. December 2011/January 2012
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Female pastors try to find work, life balance By Pam Tharp Holidays often are hectic for women because it’s women who typically make the holidays happen. Shopping, cooking and decorating can become just three more chores in a life that’s already stretched to the limit, turning what’s supposed to be a happy time into a bah-humbug. Finding joy in the holidays and in every day requires a point of view and an understanding of your interests and limits, three area pastors say, women who have yet another layer of holiday obligations to their congregations. The Rev. Barbara Harris said she learned her personal limits the hard way. She landed in the hospital, flat on her back for more than two weeks, after “running at both ends and trying to be the good daughter and the good pastor,” she said. “I understand who I am now, how my body works and I balance that out with my needs,” said Harris, 62. Harris is single and her children are grown, but her mother The Rev. and an adult child and grandchild share her home. She has 28 years of experience in ministry, serving for the last eight years as Barbara Harris pastor of the Richmond Bethel AME Church. When Harris’ arthritis pain begins to increase, she said she knows it’s time to take a break and her congregation understands. “The pain shows my stress level, and when I’m bogged down, I tend to overreact,” Harris said. “That’s when I step back, rest and reorganize.” Church activities are a priority, but Harris also makes space in her life for family time. Harris taught school for 10 years while raising three children and then experienced divorce. “That’s when I learned organization and scheduling and the consequences
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The Rev. Kathy Miller, the new pastor of Centerville United Methodist Church, suggests simplifying life as much as possible, being flexible and having good boundaries. Photo by Steve Koger. of not having those,” Harris said. “I have as possible, be flexible and have good my family times scheduled and balance boundaries. those out with the needs of the communi“I watch the commitments that I make. ty and the church. You absolutely have to I’m very careful about what I say ‘yes’ to,” have a calendar and an excellent church Miller said. “I choose things I feel will be secretary helps too.” beneficial here at church, that make sense Wrapping Christmas presents at 2 a.m. to our ministry and mission. In my peron Christmas morning is not a scene sonal life, I choose to do things that fill the Rev. Kathy Miller wants to repeat. my cup, that touch my heart.” Miller, the new pastor of the Centerville Christmas this year is on Sunday, United Methodist Church, said the latewhich presents a challenge for celebratnight wrapping left made for a very tiring ing the day with Miller’s extended family Christmas Day. in northern Indiana. Miller, who came Doing Christmas shopping early is a to ministry in mid-life, has two grown stress-reducer, said Miller, who came to daughters and a grandchild. She’s philoCenterville last summer after serving sophical about holiday celebrations. churches in South Bend and Roanoke. For “Christmas can be whenever we celher, the key to managing holidays — and ebrate it,” Miller said. “We may not make every day — is to simplify life as much the five-hour drive after Christmas worship CONTINUED ON THE NEXT PAGE
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this year. We may wait until Monday. We can be flexible when we celebrate and with whom we celebrate.” Keeping Christmas focused on its religious significance is also helpful, Miller said. Connecting with a church, having an Advent calendar or wreath for children and reading the Christmas story are pathways to satisfaction and less stress. “Holidays are very complex because there are a lot of decisions to make and relationships are important,” Miller said. “When you simplify, you remember what’s important.” Terri Moses, 35, co-pastors the new Restoration Church in Centerville with her husband, Daniel. The family returned Terri to Wayne County last summer, after four Moses years away from the area, to begin the new church. The couple has two daughters, ages 5 and 7, and Terri also has a part-time, morning job. The 40member church will gather at the Moses’ home on Dec. 23 because the high school auditorium where they meet on Sundays won’t be available. Moses said she’s not nervous about hosting the congregation just days before Christmas. “We love fellowship and we love being with people,” Moses said. “The main thing is not to overcommit myself, which is hard. The meal is a pitch-in, which helps me keep that balance.”
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Ask a question
What lifestyle issues or specific questions would you like to see local experts address? Write to mmartin@palitem.com or 1175 N. A St., Richmond, IN 47374.
Restoration Church provides about 40 “backsacks” of weekend food for children in Richmond every weekend, children who might not get a meal when school isn’t in session. They also packed 40 gift boxes with a complete Thanksgiving dinner. Moses said she’s accepted the fact that she can’t do everything and there are benefits to others if she doesn’t. “Too often we try to do everything and we need to let others serve and be blessed,” she said. A four-year battle with post-partum depression taught her several valuable lessons, including being kind to herself, Moses said. “That struggle made me appreciate life more and who I am,” Moses said. “I rely on God a lot. When I do feel overwhelmed, I talk to God. My children are my No. 1 one priority and I accept the fact that I’m not perfect. I’m who I am. I lost 30 pounds this summer. Every week wasn’t perfect, but I could always start over the next week.” Pam Tharp of Liberty writes for Maximum Living magazine.
December 2011/January 2012
Help lessen holiday grief Financial woes, death of loved ones can sadden season At Christmas, much is made about being merry, but there are years when being cheerful doesn’t fit one’s feelings. Loss of a loved one, pet, job or health can dampen the holiday spirit for many people and isolate or separate them from what formerly brought happiness, said Purdue University clinical associate professor of nursing Cynthia Bozich Keith. “The holidays are often rich in tradition with the gathering of family and friends, music, food, and gift exchanges,” she said. “When traditions change due to the loss of a loved one, loss of health, and, in recent times, the loss of financial security, what was once happy and joyous may be an especially difficult time, leaving many to wonder how to cope and get through it all.” Bozich Keith said such losses might mean people are celebrating or looking at the holidays differently. “If it’s a financial loss, they may feel guilty they are not able to provide for the family as they have before, and this can certainly add stress to a person’s life,” she said. Bozich Keith said people struggling with such strains of grief need to take care of themselves both emotionally and physically by eating nutritiously, being physically active, getting adequate sleep and avoiding alcohol. Friends and family members who know someone who is suffering can help by listening and being patient. How people grieve is unique to each person, she said.
In the book, “On Grief & Grieving: Finding the Meaning of Grief through the Five Stages of Loss,” authors Elisabeth Kübler-Ross and David Kessler agree that people experience grief in different ways because there is no prescribed order or timeline in grief. According to Kessler, there are five stages of grief: denial, anger, bargaining, depression and acceptance. Bozich Keith said grief felt at the holidays might not be from a recent loss, but it is still a heartfelt one. “Even if it’s been two, five or 10 years since that person’s loss, people may still need to mourn or talk through it,” she said. “Be patient with people and let them tell you their story. Being a good listener means focusing on that person and really hearing what they are saying. Clarify and make sure you understand what they are saying, and validate that person’s feelings by acknowledging how they feel.” Bozich Keith said people often hesitate about supporting a loved one because they are worried about saying the wrong thing and making their sadness worse, further isolating the person they want to help. “Be upfront and say, ‘I’m not sure what the right words are, but I’m thinking about you and would like to help,’” she said. “Then follow up by taking the initiative to call them and invite them to lunch or take them dinner. Be with them. Offer to do something; don’t wait for them to ask. Reaching out to others is hard for people who are grieving.” — Palladium-Item
December 2011/January 2012
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Bring the 2 kinds of Christmas together The Christmas when I was 5 years old, my family got an Advent calendar. I think the plan was for us all to gather each morning to open the little window for the day. My brother and I, as the youngest, would take turns at the privilege of carefully peeling back that day’s window. Then Mom or Dad or one of my older siblings would read the Bible verse inside. It probably actually happened that way for a few days. Then somebody overslept or caught a COLUMN BY LOUISE cold or had an early meeting and the cerRONALD emony fell by the wayside. It didn’t matter to me. I didn’t care about the awkward, self-conscious gatherings. The Bible verses were familiar to me from Sunday school. What I loved was the calendar itself. It was a manger scene in deep, rich colors. In the middle, Mary and Joseph huddled over the baby Jesus, the animals looking on. On one side, the shepherds knelt. On the other, the wise men offered their gifts. Above, in a night sky so dark it was almost purple, the star shone — not just with color. It had glitter of gold. So did the halos over Jesus, Joseph and Mary. So did the wise men’s crowns. In fact, as the month went on, the opening of windows spread a fine dusting of glitter over everything, including the table the calendar sat on. That table had my full attention at Christmastime.
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Early on in their life with children, my parents discovered the futility of hiding Christmas gifts. By the time I came around, they had devised a kind of honor system. All gifts were kept in their bedroom. Also in their bedroom was a wrapping station set up with paper, tape, ribbons and tags. Anyone with a present to wrap could use the station, provided no one else was using it at the time. The presents all went into a single pile, where they remained until the tree was set up downstairs. The Advent calendar sat right next to all the wrapping stuff, in full sight of the ever-growing pile of presents. I’m sure I stopped by several times a day to admire the calendar, to make sure the window for that day had been opened, to play with the ribbon a little and just to see if the pile of gifts had anything new in it. One of those times, while staring at the calendar sky, I found myself suddenly confused. The calendar and the pile were both about the anticipation of Christmas, but it seemed that they represented two very different kinds of Christmas: one with Santa and presents, and one with the baby in a manger. With the family who could find no room at the inn. This Christmas, there are a lot of families like that in our midst. The statistics have come out: 1 in 15 Americans lives in poverty. That means meager piles of gifts in many households. It also means an opportunity to bring the two kinds of Christmas together in a special way — to honor the love of that child in the manger by doing what we can to make sure that all 5-year-olds have their share of Santa’s joy. Let the glitter from the Advent calendar spill into every gift. Not two Christmases. Only one. A merry one. For everybody. Louise Ronald is a copy editor for the Palladium-Item. December 2011/January 2012
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Practical gifts can still brighten someone’s day What do you buy for someone who insists they don’t want “stuff”? You want to show your adult relatives and friends that you care at the holidays, birthdays or other special occasions. If they say they don’t want presents because they don’t need anything, have no fear. You won’t leave them without something to unwrap if you take one of these ideas. You could stock up their pantry, buying canned fruits and vegetables, soups and meats and packages of pastas, crackers, cookies and other items. Or consider one of these ideas.
µ Gas or phone cards. µ Gift certificates for groceries, department stores,
restaurants, beauty salons, movie theaters or video rentals, gas stations, car washes, book stores, dry cleaning, pharmacy, taxi rides or senior transportation µ Tickets to a Richmond Symphony Orchestra concert, Richmond Civic Theatre play, Civic Hall Performing Arts Center show, sporting event or other attraction. Tickets could be bought for events in their hometowns if they live far away µ Pay for help with housekeeping a few times a year µ Make a payment on one or more utilities such as their heating bill µ Tell them to pick a date and you’ll take them out for a meal once a month on that day for the rest of the year µ Postage stamps, stationery, pens and pencils µ Membership to local organization — senior center, museum, etc. µ Household products — paper towels, tissues, plates, plastic bags µ Homemade items such as a scrapbook of memories, needlework or food with recipes µ Personal care items such as shampoo and conditioner, lotions, soaps, lip balm, toothbrushes and toothpaste, make-up, hair accessories, brushes and combs µ Cologne/perfume if you know the person likes a particular scent µ Books, movies, CDs µ Jigsaw puzzles or puzzle books µ A framed family photo µ Pay for Internet access µ Computer games and software µ Coffees, teas and/or hot chocolate mixes µ Vacation package for a cruise or short trip
µ Snacks such as nuts, chips, microwave popcorn, crackers, cookies, dried fruit or candy (bags, bars, boxed) µ Headset radios with batteries or AM/FM radios with CD player µ Flannel sheets µ Bird feeder/seed µ Fun socks µ Pajamas µ Sweatsuits µ Lap robe/Snuggie/bathrobe or fleece throw for the couch µ Supplies for their pet µ Cell or cordless phone or Lifeline monthly fee µDigital camera µ Winter hat/gloves/scarf µ Answering machine µ Gym membership µ 2012 calendar µ Large-print items such as playing cards, address book, talking scale, large-button TV remote, large display clock µ Purse or wallet µ Watch µ Replace worn-out cookware µ Add to their collections µ Slippers with nonskid soles µ Newspaper or magazine subscriptions µ Electronic medication reminder or containers µ Supplies for their hobbies such as gardening, arts and crafts, stamp collecting, sports watching, etc.
Nursing home residents
Here are some ideas about how to brighten holidays for nursing home residents: µ Add decorations to their room plus flannel holiday bedding, holiday music and other items. µ Help them write notes in cards they’d like to mail, address envelopes and make sure the cards get mailed. Read and display the cards your loved one receives. µ Consider taking him or her on a shopping trip when crowds will be smaller. µ Gift ideas: Framed pictures, prayers or quotes, books, quilts, blankets, pillows, non-poisonous plants (check with nurses first to make sure it couldn’t be dangerous to residents), a calendar with family events, gift certificate for nursing home’s salon, and clothing such as cardigan sweaters, sweat suits, slippers, robes and lap blankets. You also can give the gift of your time: videotape family events and watch them together or visit weekly and read if they have vision problems.
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Charitable giving during the holidays ... and beyond
With the holidays close upon us, many seem to be in a more generous spirit and charitable giving is greater during this time of year than any other. I thought this would be a great time to highlight some general tips for giving and resources to help one know where they could find more information about the organization of choice to make donations to. Some general things to consider:
What charities should I/ do I support?
COLUMN BY GEORGIA WAGNER
µ Think about what issues/problems are important to you — children, animals, organizations, social awareness, diseases, homelessness, political activism, colleges, universities, 4-H, etc. This will be different for each person. µ The website www.charitynavigator.org is a great place to start if you have a charity in mind and would like to gain more information about it. This is an independent site that rates charities based on their tax returns, which are public record. µ Determine if you want to give locally or on a larger
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scale to a larger more broad-based charity. Some people feel more comfortable giving to their local Red Cross, while others are happy to send their money off to be used where it is most needed.
What amount should I give?
µ The amount you choose to give is strictly a personal or family decision. This decision is often based on income and available funds. µ Don’t feel that your “small” amount would not be appreciated. Even $5 or $10 is much appreciated by charities. Sometimes the number of donors is more important — the $5 or $10 then becomes a large amount. µ Most charities would be glad to set up a payment plan/installments to allow you to give a bigger gift. This might depend on how much you are donating — smaller amounts might be a one-time donation and larger amounts you might choose to make use of a payment or installment plan.
How do I give?
µ Contact the charity — most all larger charities will have websites. Do a Google search to find their website.
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µ Some organizations (4-H for example) have been doing “text” to give campaigns. These campaigns work by donors committing to give via a text message. Their gift is then added to their monthly phone bill. µ Think of unconventional ways to “give” — we usually think of charities in terms of monetary donations, but there are lots of other ways you can “donate” µ Volunteerism is a welcome gift for many charities — even if you don’t have time to volunteer on a regular basis — find a few special projects you could help with (soup kitchens, Salvation Army red kettle campaign, special holiday meals, etc.) µ Make it a family affair — even small children can help out with events and other activities. (This is a great way for children to learn to be altruistic and empathetic toward those less fortunate. It also helps them to be less selfish and appreciate what they have more). µ Donate airline frequent flier miles/hotel points to various charities. µ Collect soda tabs, aluminum cans, box tops, soup labels, etc. for causes (Ronald McDonald House, Riley Hospital for Children, schools, day cares) µ Have a bottle/jar/bin for loose change. As a family, decide on a charity at the beginning of the year and turn in all the loose change for your donation to the charity at the end of the year. µ Contribute to organizations’ “wish lists” — (again, check websites of charities you might be interested in to see if they have a wish list available, such as Riley Hospital for Children, Ronald McDonald House, etc.) µ License plates — the state of Indiana makes it easy for us (Examples: 4-H, registered nurses, etc.) µ www.goodsearch.com (choose your cause, donate/ shop — support the cause of your choice) µ Get involved in various community “drives”
What’s in it for me and my family?
What’s in it for me and my family? µ Feel great! It can be one of the most rewarding experiences as a family. µ Tax-deductible — if over a certain amount for the year. µ Benefits to organizations you use — schools, churches, etc.
Give smart — protect yourself and your money
µ Be wary of charities that spring up overnight in connection with events or natural disasters (fraudsters love to prey on emotions, so always be on the alert). µ Ask for written information about the charity, including name, address, telephone number and a contact person. A legitimate charity or fundraiser will send you information about the charity’s mission, how your donation will be used and proof that your contribution is tax deductible. A good charity will be absolutely transparent about how their money is spent. µ It’s YOUR money! Don’t be shy about asking who wants it and how it will be used. You don’t owe anyone
anything — don’t let anyone give you a guilt trip or intimidate you to give or to give more than you want. µ Watch out for similar sounding names. Some phone charities use names that closely resemble those of respected, legitimate organizations. If you notice a small difference from the name of the charity you intend to deal with, call the organization your know to check it out. (In the state of Indiana, check with the Office of the Attorney General: Consumer Protection Division, IGCS 5th Floor, 402 W. Washington St., Indianapolis, IN 46204, (317) 232-6330, http://www.state.in.us/attorney general µ Trust your gut — callers may try to thank you for a pledge you didn’t make. If you don’t remember making the donation or don’t have a record of your pledge, resist the pressure to give. µ Refuse high pressure appeals. Legitimate fundraisers generally don’t push you to give on the spot. Be wary of charities that offer to send a courier or overnight delivery service to collect your donation immediately. Legitimate fundraisers generally don’t push you to “give on the spot” and will appreciate your gift on your own time frame. µ Do not send or give cash donations. Cash can be lost or stolen. For security and tax record purposes, it’s best to pay by check — made payable to the charity, not the solicitor.
Checking up
Before you open your checkbook, check out the charity you’re considering with the groups listed below. NOTE: Many small, new or local charities might not be rated by the organizations here. Some fraternal organizations, such as police or firefighter groups, might not be rated at all. If not listed — follow the tips we’ve covered and follow your gut. µ BBB Wise Giving Alliance (703) 276- 0100 — www.bbb.org/charity µ American Institute of Philanthropy (773) 529 - 2300 — www.charitywatch.org µ Military Relief Societies www.militaryhomefront.dod.mil µ Charity Navigator (201) 818 -1288 — www.charitynavigator.org µ Guidestar (757) 229 4631 — www.guidestar.org Source: Federal Trade Commission Consumer Protection
Georgia Wagner is Consumer and Family Sciences Extension Educator for Wayne County’s Purdue University Extension Service.
December 2011/January 2012
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A healthy Chicken Cordon Bleu By Rocco DiSpirito for The Associated Press
When it comes to finding ways to reduce fat and calories, I favor reinventing a classic recipe rather starting from scratch. And many times, that’s all it takes. For example, just a little innovation was all that was needed to reinvent an old classic like Chicken Cordon Bleu. Traditionally, this recipe is made from a chicken breast that is pounded flat, wrapped around a filling of ham and cheese, then dipped in breadcrumbs and sauteed in butter. Here is a much easier interpretation — with fewer calories and less fat, sodium and cholesterol. And healthful doesn’t mean tasteless. This recipe tastes delicious, even though I swapped out several fattening ingredients. For example, I replaced the butter with small amounts of cholesterolfree olive oil. The ham and cheese are lower-fat versions, and light whole-wheat bread takes the place of higher-carb breading. Voila! Now chicken cordon bleu can be declared a health food. I designed this recipe so your kids can get involved in the preparation and cooking, too. Let the kids do the flattening, stacking and rolling, while you do the actual cooking (which involves only a little microwaving and sauteing). The recipe, by the way, takes only 20 minutes — perfect for short attention spans. The kids will love the melted cheese in the center, and you’ll love the fat and calories you save. Traditional versions of this dish can have as many as 780 calories and 32 grams of fat per serving. Mine has just 231 calories and less than 4 grams of fat. I’ve added a quick-to-fix side dish, too. My fat-free endive, apple, vinegar and tarragon salad is the perfect accompaniment to the Chicken Cordon Bleu. These rolls can be cooled, re-wrapped in parchment paper and chilled. To serve, heat in the microwave for 1 to 2 minutes on medium (50 percent power), or until heated through and the cheese has melted. They make an excellent packed lunch.
inch thick lengthwise 1 Granny Smith apple, cored, quartered and cut into 1/4-inch slices Lay 2 slices of the bread on a clean work surface. Overlap the curved tops of the bread slices by 1 inch. Use a rolling pin to flatten the bread slices into very thin rectangles, adding extra pressure to the overlapped area. Repeat with remaining bread slices to make 4 total rectangles. Top the bread rectangles evenly with sliced chicken, then the ham, being sure to cover the surface of the bread evenly with each addition. Divide 1 tablespoon of the mustard between the rollups, spreading it evenly over the ham. Stack 4 strips of cheese lengthwise along one short end of each rollup. Roll each up like a carpet, making it as tight as possible. Once it is rolled, wrap each roll tightly with a piece of parchment paper. Place the rolls on a microwave-safe plate and microwave on high until warmed through, 1 to 2 minutes. Meanwhile, spray a large nonstick skillet with cooking spray and place over medium-high heat. Unwrap each roll and place in the pan. Cook for 4 to 5 minutes, or until browned, rolling them around to brown evenly. In a large bowl, mix the remaining 1 tablespoon of mustard, the vinegar and tarragon. Add the endive and apple slices and toss to coat. Season with salt and pepper, then divide between 4 serving plates. Once cheese is coming out the sides of the rolls and the bread is browned, place the rollups on a cutting board. Cut each roll into 4 to 6 pieces and divide the pieces evenly among the plates. Nutrition information per serving (values are rounded to the nearest whole number): 231 calories; 4 g fat (15 percent of calories from fat; 2 g saturated); 33 mg cholesterol; 27 g carbohydrate; 23 g protein; 6 g fiber; 1,070 mg sodium.
Rocco DiSpirito is author of the “Now Eat This!” and “Now Eat This! Diet” cookbooks.
Chicken Cordon Bleu Rollups
Start to finish: 30 minutes Servings: 4 8 slices light wheat bread (such as Pepperidge Farm Light Style Extra Fiber or 7-Grain) 6 ounces deli-sliced smoked chicken breast 2 ounces deli-sliced low-sodium ham 2 tablespoons Dijon mustard, divided 4-ounce block 75 percent reduced-fat sharp cheddar cheese, cut into 16 even strips Olive oil cooking spray 1 tablespoon red wine vinegar 1 teaspoon fresh tarragon, chopped 2 large Belgian endives, cut in half and sliced 1/212 | Maximum Living
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quick tips Making small changes like these can have a big impact on your well-being.
Medication storage Don’t store your medications in the medicine cabinet in the bathroom. The heat and humidity can affect the medications. Keep them in a cool, dry place, out of the reach of children. Another reason to quit smoking Half of the cases of severe gum disease in the United States are a result of cigarette smoking. Advanced gum disease affects approximately 4 to 12 percent of U.S. adults. Home emergency plan Do you have a plan in place of what to do in case of an emergency? If not, develop a plan and review it with the entire family on a regular basis. Conduct regular fire drills.
Schedule health When you have a yearly exam or test such as a physical or mammogram, make the next year’s appointment before you the leave the office or facility. You are more likely to keep the appointment if it is already scheduled. Know your medications When going to a new doctor or the emergency room know what medications you are taking. You need to know not only the name of the medication, but also the dosage and how often you take it. Keep a current list of medications in your wallet or purse. Show this list to all health care providers that you visit. More than flu shots Talk with your doctor to make sure you are up to date on all of your adult immunizations. Adults need routine certain routine immunizations, so check with your doctor to make sure you are up to date.
Source: Pat Murrah, community benefit coordinator for Reid Hospital & Health Care Services
December 2011/January 2012
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Am I feeling winter blues or Seasonal Affective Disorder? Seasonal Affective Disorder, also known by the acronym SAD, is a type of depression that is associated with the changing seasons. SAD is a subtype of major depression or it can be a manifestation of bipolar disorder. While many of us feel a bit down during the winter months, some people are affected by the changing seasons to a degree that disrupts their lives. Those people are said BY SHEILA to have SAD, which afSPEARS fects approximately 4 percent to 6 percent of Americans. Another 10 percent to 20 percent of people have the milder winter blues. SAD usually occurs from late fall through winter, but some people are affected by the change from spring to summer. As with other forms of depression, women are more likely to be affected than men. People who live in parts of the world where there are short winter days and who have close relatives with SAD are also more likely to develop the disorder. Seasonal Affective Disorder is rare in populations that are within 30 degrees of the equator, because those areas of the world have plenty of sunlight all year. The exact causes of Seasonal Affective Disorder are not known, but the changing seasons can disrupt circadian rhythms, which tell us when we should be asleep or awake. Lack of sunlight can decrease the level of serotonin available. Serotonin is a brain chemical that has a calming 14 | Maximum Living
effect. The balance of melatonin — a hormone that affects sleep patterns and mood — may also be affected by the decreased sunlight of winter. Symptoms of SAD typically include eating and craving carbohydrates, gaining weight, feelings of anxiety and hopelessness, social isolation, difficulty concentrating, fatigue, sleeping longer hours and feeling sleepy during the day. For people with the summer version of SAD, symptoms may include insomnia, weight loss, poor appetite and increased sex drive. The symptoms of the more common winter SAD generally start in the late fall and subside in April or May. There is no test to diagnose SAD. If you have symptoms of depression at any time of year, be sure to see your doctor, who can make a thorough assessment of your symptoms. If your doctor suspects SAD, he might ask you about the history of your symptoms, and whether they come and go with the changing of the seasons. If you have had symptoms of SAD that went away in the spring for at least two years in a row, your doctor will likely diagnose the disorder. Treatment options for SAD include light therapy, talk therapy and antidepressant drugs. Light therapy and antidepressant drugs might cause manic episodes in people who have bipolar disorder. Several studies have shown improvements in mood and other SAD symptoms because of exposure to light. Light therapy is helpful for almost 80 percent of people who suffer from SAD. It is believed to affect serotonin and melatonin, both of which affect mood.
December 2011/January 2012
wellness
Light therapy is of two types. One involves sitting in front of a light box that contains very bright light for short periods, usually in the morning. Light therapy sessions often start out at 15 minutes per day and then increase to 30 or 45 minutes. Since people with SAD have a difficult time getting up in the morning, use of a dawn simulator light can be helpful. The dawn simulator lights up gradually, mimicking the sun’s lightening of the sky. Light therapy usually begins having positive effects on SAD patients within a few days of the first use. It is essential to maintain regular use of light therapy throughout the winter in order to prevent regression. Talk therapy involves talking about the problems associated with Seasonal Affective Disorder. The patient talks about his or her problems with a psychiatrist or licensed therapist such as a clinical psychologist, social worker or counselor. The talk therapy for SAD usually involves cognitive-behavioral therapy techniques, which allow the patient to talk through both negative thought patterns and behaviors. Antidepressant drugs might be helpful for treating SAD. Keep in mind that antidepressants might take a few weeks to work. Allow time for the drugs to take effect before concluding that they are not helping. You can take action to help combat Seasonal Affective Disorder and the milder winter blues. Your own actions in combination with light therapy, talk therapy, and/or antidepressant medications can alleviate many of the symptoms of SAD. Increase your exposure to sunlight by opening curtains or blinds during the day and going outside when the weather permits. Even on cloudy days, getting outside will allow you to get some sunlight. Maintain your social relationships and obligations. Do things that get you out of the house and amongst
All About SAD: http://allaboutsad.com Centerstone Crisis Line (Indiana): (800) 344-8802 National Suicide Prevention Lifeline: (800) 273-8255 Kristin Brooks Hope Center Hotline: (800) 784-2433 All of the hotlines are available 24 hours, 7 days a week
people to fight the feelings of social isolation that often accompany SAD. Regular exercise can help relieve stress and anxiety. Exercise releases endorphins, which boost your mood. Regular exercise also helps you sleep better and maintain or lose weight. Although you might crave carbohydrates, try to eat a balanced diet. A healthy diet will help you maintain your energy and decrease fatigue. With proper treatment, SAD does not have to keep you down.
December 2011/January 2012
Sheila Spears of Richmond writes for Maximum Living.
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inspiration
Eliminate your ANTs! (Automatic Negative Thoughts) Do you notice ANTs every time you go in your kitchen? Or do you seem to have more ANTs in your car or at the office? I’m not talking about the tiny social insects that tend to show up at every picnic or can be found in your grandson’s bedroom. I am referring to the ANTs, or Automatic Negative Thoughts, that jump into your head, pushing all the willpower and positive thoughts you need to reach your goals to the wayside. ANTs, even the smallest ones, can sabotage your weight loss hopes. People with good emotional health COLUMN are aware of their thoughts, feelings and BY SUSAN GILLPATRICK behaviors. Learning to listen for and recognize self-destructive thoughts is the first step to conquering them. ANTs usually fall into the exaggerated or all-or-nothing category. They start with lines like, “I should have…” “I can’t…” or “I’ll never…” The result is stress, a bad mood and other negative emotions that keep you stuck — stuck in your rut and stuck in your tight pants. Common ANTs that keep you overweight and unhealthy include: µ “I don’t have time to cook a healthy meal.” µ “I’m never going to be thin again, so what’s the point?” µ “I will never have time to exercise like I should.” µ “My kids and husband won’t want to eat healthy and they’ll complain.” µ “It’s too complicated to count points, carbs, calories, etc.” The solution is to learn to talk back to your ANTs and shut them down before they can send you down the wrong path. Replace them with words of support and encouragement.
Instead of: “It’s too complicated to count points, carbs or calories.” Say: “I’m going to watch what I eat because I care what goes in my body and I’m worth taking care of.” While it might come easier to put ourselves down and let these ANTs raid our lives and challenge our every weight loss effort, we can do something about it! You wouldn’t talk to your friend in such an insulting way, so be just as kind to yourself. Once you begin to notice and challenge each invading negative thought, you will form new habits of replacing them with words and actions of care and support. Susan Gillpatrick, M.Ed., LPC, CTS, is a crisis specialist for Centerstone, which offers services in the Richmond area. She may be reached at susan.gillpatrick@centerstone.org. Centerstone, a not-for-profit provider of community-based behavioral health care, provides a range of programs and services for children, adolescents, adults, seniors, and families living with mental health or addiction disorders. If you or someone you know needs help, contact Centerstone at (888) 291-4357 (HELP).
4 steps to eliminate your ‘ANTS’
µ List your negative thoughts: Become a student of your “favorite” irrational and negative thoughts. µ Stop your creeping ANTs. Identify and interrupt these thoughts when they occur. µ Kill your ANTs. Challenge the accuracy and truth of your ANTs to neutralize their power. µ Replace your ANTs. Replace them with helpful, balanced and encouraging thoughts. Instead of: “I never have any energy to exercise, so I will be a cow forever.” Say to yourself: “I am tired, but I will do what I can today and that’s OK.”
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December 2011/January 2012
inspiration
When your child trusts more ... than you My husband and I were on a road trip when my cell phone chirped. “Hello.” “Mom?” “Yes, Julie, how are you? “I have something to tell you.” What parent’s heart doesn’t drop at those words? “I am in the middle of a miracle. I was going to tell you at the end when it all worked out, but I know you like to know what’s going on with me. I feel God is calling me to write and market my books. Mom, I just quit my job. I feel so very COLUMN strongly about this and I don’t know how BY JUDY He’s going to work it all out, but I know MARTINHe is.” URBAN “Julie Kathleen! You what?” Ever had a similar conversation with one of your children? I imagine you have. Our kids, whether young, teen or adult, often take us places we don’t want to go. Places out of our comfort zone. Places we’re stretched in good ways and sometimes not so good ways, but life with children is always an adventure. In this case, I stammered and I stuttered. I wanted to exclaim, “Wow, Honey, that is wonderful. I’m excited for you!” But I couldn’t. I became too much of a mother. My unspoken thoughts went this way: “That’s nice, but how will you pay the house payment? You have two little girls, remember? Food is high on Maslow’s hierarchy, don’t forget. And, oh, by the way, have you seen me get rich from writing?” My daughter expounded on how happy this was making her, how free she felt and how excited she was. I felt just like an ogre. A real old ogre. I felt like Eeyore in Winnie the Pooh. All was woe. I instead asked her to let this settle with me for a while. Then we said goodbye. My mind immediately was adrift with another experience of a few years ago. As a parish nurse, I was helping care for a man with gangrene. My husband was much invested in this gentleman, also, as were several others of our church. Our pastor was particularly drawn into the case as his spiritual adviser. At the doctor’s suggestion, this man’s extended family and friends began to prepare for his death. I even accompanied his niece to buy a December 2011/January 2012
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inspiration
burial plot. We visited the mortuary for plans. Imagine our surprise when this man didn’t die. He had firmly announced God was going to heal him. Frankly, not one of us believed God or doctors were going to pull him out of this serious condition. We said, “Yes, but…” “Yes, but you need to take that antibiotic. Yes, but you need to let the nurses do dressing changes.” We had a lot of “yes buts.” Our faith was weak. Intellectually we knew God could do miracles, but we just didn’t think God would do this. Without using medical means anyway. We were more than humbled when, indeed, God did heal. Without medicines or doctors as we thought needed. This man is alive today. We simply didn’t trust enough. Julie’s proclamation brought this story to mind and I felt a similar chagrin. Was I again disbelieving God could do the miraculous? Was I the weak link? But no matter the age of our children, we always respond first as parent. Parenthood is forever. We don’t want our children to hurt or be in need. However, while our more mature years may give us an advantage in decision making, we don’t have a corner of the pure white light. I spent quite some time thinking on all this. I had to feel good my daughter had a strong relationship with God. I had to feel good at her faith and courage. I had to feel good she wanted to honor God with the creativity and gifts He’d given. My husband’s affirmation “Let her go for it!” helped release anxiety for me. He reminded me how some of
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the other kids had forged new territory, followed their muse. The worst-case scenario, he said, is that she’ll have to find a job. Yes, a job. This woman has spent 15 years as a middle school counselor and uses some of that experience in her children’s books on body safety. (http://www.julie federico.com) Fifteen years. Many individuals have more than one career in their work life. Perhaps Julie is ready for career No. 2. Julie asked if I’d tell you she is reading “Facing Your Giants” by Max Lucado and that this is one of the passages presently guiding her: “Giants. We must face them. Yet we need not face them alone. Focus on giants — you stumble. Focus on God — your giants tumble.” She asks, “Is there a giant you need to face? If there is, trust God. First, call your mother and hopefully she will be as supportive as was mine, outwardly at first and now inwardly. Then sit back, trust God, and see your giants tumble.” Perhaps, as Julie’s mother, I’m now ready to lighten up, accept that her world is not caving in and believe there are exciting days ahead for her. What parents learn when their children trust more. ... Judy Martin-Urban of Muncie writes Christian fiction and inspirational non-fiction. She can be reached at urbanski4u@aol.com, www.judeurbanski.com and judeurbanski.blogspot.com.
December 2011/January 2012
Trim your waste this year! ’Tis the time of year when we begin to think of the holidays and the excessive eating, drinking, and being merry! After all our overindulging, the beginning of the year brings the desire to cut back and get in shape. Of course, not only do we need to do this for our physical health, but also for our “sustainability health.” This is something that we can cerCOLUMN BY tainly start during the holidays and make STEPHANIE an even bigger difference. HAYSMUSSONI According to the Stanford Recycling Center, Americans throw away an additional 5 million tons of trash — 25 percent more than usual — between Thanksgiving and New Year’s Eve. How does one trim one’s waste? There are so many easy ways to be successful that require very little effort. The key is to remember the Three R’s. This old adage might seem basic with all of the new developments in sustainability, but it still remains true today. Reduce what you use, reuse what you do use, recycle what you cannot recycle or reuse, and a fourth can even be added: refusing what you do not really need. Reducing your waste begins with weeding out the items that you do not really need in the first place!
Refuse
1. Bring your own bags to the grocery and other retail stores. 2. When giving gifts, choose to give your time. Give time babysitting, grocery shopping, yard work, house-
cleaning or other chores and activities to those with busy schedules or with limited abilities. No trash or excessive packaging in those gifts! 3. Give gifts of experiences. Take a friend to a movie or the theater, local symphony, concert or movie. Spending quality time with loved ones really is the best gift there is, and again, there is no waste involved! 4. Remove yourself from any catalog mailing lists. If you don’t actually read the catalog, why have it sent to your house in the first place? Help cut down on paper usage and call the 1-800 number to have your name removed from the mailing list.
Reduce
1. Buy in bulk. Not only can this save money, but it can save on packaging. While you are at it, begin to really scrutinize how the products you use are packaged. Can you choose a product with less packaging? Can the packaging be easily recycled? Do you really need this product? 2. Try using cloth napkins on a daily basis. They do not add that much extra work in your laundry and can save a great deal on paper napkins and paper towels. Again, not buying disposable items can save you money as well as resources.
Reuse
1. Any gifts that were not quite your style from the holidays can be re-gifted to others who would enjoy those items. Or simply take it to Goodwill or another service organization. 2. Utilize gift bags for gift-giving year round. This provides two gifts in one. The recipient receives a beautifully packaged gift and then he/she can turn
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around and use the wrapping again. Gift bags can lead very long lives and replace the need for one-time use wrapping paper.
Recycle
1. If you are not already recycling in your community, call your local sanitary district to learn how you are able to recycle in your community. Richmond has a curbside recycling program. In Richmond, residents may call the Richmond Sanitary District at (765) 983-7450 to request a blue Richie Roller for recycling. Steel, plastics (#1 and #2), aluminum, newspaper and glass can all be recycled curbside. In Wayne County, there are several sites that also accept recycling and additional items such as cardboard, paperboard, all plastics, etc. For additional information, visit our resource page at www. copeenvironmental.org 2. Recycle your unused turkey fryer oil at CEC start-
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ing after Thanksgiving. All unused fryer oil is given a second life as biodiesel for CEC’s motorized vehicles. 3. Your tired old Christmas tree doesn’t have to sit on the curb the Monday after the celebrations — bring it to CEC where it will be chipped and used on the trails. Anything you do to decrease your waste in the coming year is a great step toward doing your part to use our natural resources wisely and keep your community healthy for future generations. These tips represent only a small amount of the many possible ways to be sustainable during the holiday season. Get your whole family in the spirit — try brainstorming your own ideas about how to “trim your waste” in 2012! Stephanie Hays-Mussoni is executive director of Cope Environmental Center in Centerville, Ind. For more information, call (765) 855-3188 or see the website www.copeenvironmental.org. The photo of Stephanie Hays-Mussoni is provided by Greg Pyle.
December 2011/January 2012
Puzzle Solutions
inspiration
December 2011/January 2012
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calendar
EVENTS DECEMBER JANUARY FEBRUARY
FUNDRAISERS
• Art to Heart: The Art of Life, Jan. 14, Forest Hills Country Club, 2169 S. 23rd St., Richmond. All proceeds from the evening of dining, art and entertainment benefit Richmond Art Museum and Reid Hospital and Health Care Services. Information/reservations: (765) 983-3102. • Friends of Morrisson-Reeves Library book sale, 12:30-4:30 p.m. Feb. 10, 10 a.m.-2 p.m. Feb. 11, 80 N. Sixth St., Richmond. Books, CDs, DVDs, VHS and casette tapes, records, games, puzzles, magazines and more. Price: 10 cents to $2. Info: (765) 966-8291, ext. 103.
EDUCATION
• Tuesday Round Table, West Richmond Friends Meeting, 609 W. Main St., Richmond. Every Tuesday during the school year, a group of adults who want to keep learning and growing gathers. The world
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affairs class, led by Rev. Ted Halsted, includes speakers and class discussions of current events. The literature class, led by Dr. Paul Johnson, features poetry this semester. No registration fee. New members welcome. Info: (765) 965-9847.
ARTS
• “Never the Sinner,” 7:30 p.m., Jan. 13-14, Richmond Civic Theatre’s Studio 10, 1003 E. Main St., Richmond. Drawn from one of the most famous court cases of all time, “Never the Sinner” alternates between courtroom drama and character study of the two defendants on trial for their lives, Nathan Leopold and Richard Loeb. The famous trial attorney of the era, Clarence Darrow, represents the two boys in the 1924 Chicago trial and fights not to prove their innocence but to spare them from execution. $10 per person; $5 for RCT members. Info: (765) 962-8011 or
www.richmondcivictheatre.org. • “The Diviners,” 7:30 p.m. Feb. 10-11, 2 p.m., Feb. 12, 7:30 p.m. Feb. 1718, Richmond Civic Theatre, 1003 E. Main St., Richmond. Written by an Indiana playwright and set in a small Indiana town during the Great Depression, this original drama weaves a story featuring an assortment of characters, authentic human feelings, both humor and horror and a theme of salvation. Tickets: Adults $15, seniors and students $12, recognized groups of 10 or more, $10 each. Info: (765) 962-8011 or www. richmondcivictheatre.org
TRAVEL
• 2012 trips: Caribbean Cruise and New Orleans, Treasures of Ireland, Red Cliffs Experience (Moah, Utah); and Classical Greece. Information available at Preble County Senior Center, 800 E. St. Clair St., Eaton, Ohio. Information: (937)
December 2011/January 2012
456-4947, (800) 238-5146 or www. prebleseniorcenter.org.
DINING
• Courtyard Café: Preble County Senior Center, 800 E. St. Clair St., Eaton, Ohio. Meals are $4.99 and served from 11 a.m.-1 p.m. Mondays-Fridays. Dine-in or carry-out. Call (937) 456-4947 to place an order. Individual reservations are not needed, but group reservations are appreciated. Find more events in the daily Palladium-Item newspaper and in the www.pal-item.com calendar. If your group would like to submit an event to be considered for this calendar, please send it to Millicent Martin at mmartin@pal-item. com or 1175 N. A St., Richmond, IN 47374. Information should be submitted by Jan. 5 for the February/March 2012 issue.
Toning shoe takes a misstep
COLUMN BY LORI BORGMAN
I feel badly about the whole Reebok toning shoe mess. It was the athletic shoe for women that promised to strengthen calves and hamstrings up to 11 percent and tone buttocks by 28 percent more than regular shoes. The U.S. Federal Trade Commission has fined Reebok $25 million for “unsupported claims.” I thought the “unsupported” part was clever on behalf of the FTC, which I had previously envisioned as dry sorts, rolling about on their desk chairs all day, certainly never engaging in word play. In any case, the unsupported claim was that you could firm what sagged by merely changing shoes. It was a stretch and yet so many wanted to believe it. It’s become the American way, really — wanting something for nothing — toning without sweating, weight loss without dieting and savings accounts without saving. I wanted to believe in the toning shoe the same way I want to believe there might one day be a chocolate that makes you thin, alcohol that makes you sober and cigarettes that are good for your lungs. To their credit, the commercials made it very believable. She was a lovely young thing, the camera highlighting her tiny bum barely covered by her tiny shorts. No fat, all muscle, the picture of health, vim and vigor. And all because she changed shoes. Why yes, maybe if I buy those shoes I’ll look like that, too. Maybe I’ll even be 20 again, have long flowing hair, eat fries, double cheeseburgers and chocolate shakes yet have a willowy build and do back walkovers. Of course, I never completely bought into the toning shoes. The shoes were too much like the Facelift in a Jar. You hope it’s true. You desperately want it to be true, but the $29.95 price tag tells the rational side of your brain that it’s not true. In any case, the toning shoe misstep has not been a total loss. The unsupported claims of the toning shoes are working out exceptionally well for personal injury attorneys. The Internet now teems with sites dedicated to helping women recover damages if they have been injured by toning shoes. It is not as if the shoes mysteriously beat owners about the head in the night, forced them to turn down the wrong street or jump high hurdles when they weren’t conditioned. They are looking for injuries where the shoes might have caused someone to teeter, lose their balance and incur injured ankles, stress fractures or worse. Ever so thoughtful, if you’re not sure as to how you might have been injured, the websites offer a list of possibilities to get you thinking. Even for those, and I quote, “who are completely healthy and able, it may be possible that a change in your walk could become permanent and affect your ability to wear normal shoes.” It’s really not a full day unless the healthy and ablebodied are filing lawsuits, is it? The personal injury firms have even been considerate enough to set up toning shoe injury hotlines. Let’s hope the women can walk to the phone. Lori Borgman is a columnist, author and speaker. Contact her at lori@loriborgman.com
December 2011/January 2012
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