FROM THE PUBLISHER’S DESK Most of us here in Oklahoma eagerly await the official first day of summer! But, did you know that the longest day of the year and the first official day of summer is also National Summer Learning Day? Continuing the learning process with your children during summer prevents learning loss, which can translate into long-term academic achievement. Make this issue of Thrive your personal guide to academic achievement, health and wellness, and a host of other engaging opportunities. Learn about new outdoor attractions being built around the Metro that will pull Oklahoma out of the “Least Healthy State” lists we are so sick of! Expand your family’s summertime training and learning opportunities with free classes at Oklahoma River Sports. Use the local Metro library’s children’s programs for fun reads and neighborhood performing arts. Get in to the OKC Zoo on Wednesdays for a dollar and enjoy discounted shows and concessions! There are plenty of fun, fulfilling activities here in Oklahoma. Check out the complete list of Farmers’ Markets across our entire state. There’s sure to be one in your area. These local markets are a healthy and enriching shopping experience. As you enjoy life outdoors this summer, refer to the updated bike trails article on page 24 before you set out on your cycling adventure. Maps 3 dollars are hard at work connecting trails and paths all over the city for families to enjoy now. As you cruise along these newly connected bike paths and walking trails, enjoy the view as you pass by the new River Boats and stop and take a cruise. In fact, you can cruise with Edgar Cruise most Sunday evenings this summer. Thank you to our amazing readers! We can tell by your comments and questions that Thrive is not only thought provoking but is also helping everyone make healthier choices! And to our wonderful sponsors, we couldn’t do it without you and we are proud to be your partner in business. Be your best... Publisher, Thrive Magazine Founder of OKC Health and Wellness Group
STAFF: Publisher / CEO Angela C. Slovak, Ph.D. Editor-In-Chief Paul Fairchild Creative Director Barbara Kardokus Creative Assistant Kristen McEuen Contributing Authors Blake Schrick Michelle Barlow Kristy Kaminshine Jessica Sanchez Stan Marker Dennis Martin, Ph.D. Sherry Andrusiak Michael Dean Karon Potter, RD, LD Carl Edwards Vicki Latham, PA-C Brian Calvin Ryan French, DC Ronda Gray, CRC, CEAS CHt Timothy Trujillo Chef Mandy Photo Support Jolie Goodson Kristin McEuen Georgia Read Jolie Goodson Travel OK Oklahoma Historical Society Oklahoma River Cruises John Duhon
For advertising information please call us at 405.720.2940 or e-mail thriveokinfo@gmail.com
TM
visit www.okchealthfair.com
for upcoming events and the Women’s Health Expo... Coming October 1st The OKC Health and Wellness Group, with our healthy green apple logo, is an assembly of dedicated physicians and practitioners that volunteer their time to provide educational opportunities on preventative health care, pain management alternatives, healthy lifestyle choices, and nutrition. The techniques and products are considered natural, chemical free and in many cases certified vegan. While we may have some ideas on wellness improvement, only your doctor knows you and your particular health needs. The quarterly health Expos and this publication bring you valuable information for free, but this should not be a substitute for your doctor’s advice.
Copyright © 2011 by Thrive Oklahoma Nurturing Body & Mind and Green Apple Publishing, LLC. All rights reserved. Reproduction without the expressed written permission of the publisher is prohibited. Thrive Oklahoma Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all its contents are copyrighted.
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Thrive in the Garden
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Thrive In the Garden Oklahoma Farmers’ Markets by Kristy Kaminshine Community Gardens: Central Park In the Metro by Angela C. Slovak, Ph.D. Does That Buzzin’ Have You Buggin’ by Girija Shinde 10 Tips for Watering the Lawn During A Drought by Dennis Martin, Ph.D.
Feature Stories Our State of Drought: Welcome To the Weather Extremes by Michelle Barlow Grilling A Perfect Steak by Stan Marker The First Lady On A Mission by Paul Fairchild Tulsa’s Get Lean Program by Paul Fairchild Whole Foods: Helping Local Farmers by Paul Fairchild
Oklahoma Destinations
8 12 20 36 37
Oklahoma Destinations 23 OKC Riversport Fitness by Sherry Andrusiak 29 From the Sooner State To Outer Space by Michael Dean Pack Some Health Into Your Vacation Plans by Karon Potter Safe In the Sun: Tips for Kids Teach – Learn – Sustain by Jessica Sanchez Metro Area Bike Trails and Parks Environmental Pollution: What is Your Body Burden by Vicki Latham, PA-C Mid-Year Check Up For That New Year Resolution by Brain Calvin The True Foundation of Health by Ryan French, DC
Mind / Body Connection
16 18 19 24 33 41 42
Living Well
Living Well
Mind/Body Connection 34 Birthing Hypnosis by Ronda Gray, M.S., CRC, CEAS CHt 35 The Mystery of Hypnosis by Timothy Trujillo
Anti-Aging Anti-Aging
28 Avoid the Burn This Summer by Michelle Barlow
Recipes 28 Raw Food Recipes by Chef Mandy Thrive Oklahoma
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Support Your Local Farmer’s Markets Ada - Ada Farmers’ Market • 12th and Townsend, Wed and Sat: 6a.m. - 2p.m. April - November
Bartlesville - Bartlesville Farmers’ Market • Frank Phillips Blvd & Keeler, Tue & Sat 8:30am-12:30 am; May-Oct..
Anadarko - Caddo County Farmers’ Market 110 West Central (intersection of Central and 2nd) Tues & Fri: 8am-1pm June-Sept.
Blanchard - Blanchard Farmers’ Market • 222 South Main Street, Sat: 7:30am-Noon. April-Oct.
Altus - Altus Farmers Market • Altus Plaza Shopping Center, May- Oct.: Tuesday 5:00 - 8:30 p.m. Friday 4 p.m.- 8:30 p.m. Antlers Antlers Farmers Market Association • 704 W Main Street Wed & Sat 8am-1pm. April-Oct.
Ardmore - Market Place on Broadway • 106 E Broadway, Wed - Sat 7:30am-12:00pm. March-December
Blackwell - Blackwell Farmers Market • Blackwell Fairgrounds 800 S. Main Street , Sat 7:30 AM - 10:30 AM July-Oct. Bristow - Bristow Area Farmers’ Market • Hwy 16 & Main , Sat: 8am-Noon June-Oct. Broken Arrow - Broken Arrow Farmers’ Market • 418 S Main St. Sat 8:00am-12pm April 16th - Oct 15th
Canton - Canton Farmers Market • Park behind bank, Sat 8:00 AM - 12:00 PM May-Aug. Cherokee - Main Street Marketplace • Armory Bldg. 2nd and Kansas Thurs: 4:00pm-7pm. June-Oct.
Chester - Chester Farmers Market • Chester Park Every Other Sat, 8:00 AM - 12:00 PM May-Aug.
Chickasha - Farmers’ Market • SW Corner of 7th & Chickasha Ave. Tues and Sat: 7am -12pm. May - Oct.
Choctaw - Eastern Oklahoma County Farmers’ Market Creek Park, 2001 N Harper, Sat: 8am-Noon. June-Oct.
Claremore - Claremore Farmers’ Market • 400 Veterans Parkway (Expo Center Parking) Wed and Sat: 7am - sellout; May-Oct.
Cleveland Cleveland Farmers’ Market • DowntownSaturdays: 8-11am, June-Oct. Cushing - Downtown Cushing Farmers’ Market • 104 W Broadway, Thurs: 3pm-7pm. June - Sept. Edmond - Edmond Farmers’ Market • 2nd & Broadway, Sat: 8am-1pm. Mid May - Oct.. Wed: 8am-1pm; Sat: 8am-1pm. June-Sept.
El Reno - El Reno Farmers’ Market •Downtown Ross Feed & Seed. 100 S Choctaw, Wed & Sat: 8 a.m. - 12 p.m. June - Sept.
Enid - Enid Farmers Market • Owen K. Garriott & Grand St (Train Station), Sat 8:00 AM 11:00 AM May-Oct. Eufaula - Eufaula Farmers Market • 301 S First (Public Library), Tue & Sat: 8am-12pm. May-Sept.
Guthrie - Guthrie Farmers’ Market • 1st Between Oklahoma & Harrison, Sat: 8am-12pm. June-Sept.
Hobart Hobart Farmers’ Market • Kiowa County Courthouse Square, Wed & Sat: 8am-12pm. June-Sept. Jenks Jenks Farmers’ Market • Riverwalk Crossing Parking Lot, Sat: 7am-Noon. May - Oct. Kingston Marshall County Growers Market • 107 N Main Street, Tue: 9am - 11am Fri: 9am -11:00am May - Aug. Lawton - Lawton Farmers Market • Comanche Co Fairgrounds, Wed & Sat 7:30AM - 12:00 PM May - Oct. Mangum Main Street Farmers’ Market • Downtown Courthouse Square, Wed: 3pm-6pm; Sat: 9am-Noon. June - Sept.
McAlester - Pittsburg County Farmers’ Market • Main & Choctaw, Tues, Thurs, Sat: 7:30am-Noon, May-November
Midwest City - Mid Del Farmers’ Market • Mid America Blvd (Charles Johnson Park) One block North of SE 29th, Tues: 4:30-7:30pm May-Oct; Sat: 8am-12pm, July-Aug.
Minco - Minco Farmers Market • Hwy 81 & Main St., Thursdays: 4-7pm, June-Sept. Moore - Moore Farmers’ Market • Downtown Moore 301 S Howard Thurs: 4pm - 7:30pm; Sat: 8am - 12pm., May 26 - Sept. 1
Muskogee - Muskogee Farmers’ Market • 5th & Okmulgee, Wed, Sat: 8am-12pm. April 16-Oct. Mustang - Mustang Kiwanis Farmers Market • 470 W Hwy 152, Sat 8:00 AM - 12:00 PM, June-Aug.
Newcastle - Newcastle Downtown Farmers Market • NW 10th &Main , Tue: 3pm - 7pm Sat: 8am -12:00pm, May - Oct.
Noble - Noble Farmers’ Market • 304 S Main Hwy 77, Sat: 8am-1pm. May-Oct. Norman - Norman Farmers’ Market • Cleveland County Fairgrounds, 615 E Robinson. Sat & Wed: 8am - Noon, April-Oct.
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Thrive in the Garden farmers' market this time of year is a weekly event for local farmers to sell their homegrown goods to the community. In addition to Oklahoma grown seasonal produce, it’s also likely that you’ll find prepared foods, decorative plants, honey, homemade cheese and preserves, and handmade crafts at a farmers' market. Another great feature of shopping at a farmers’ market is the opportunity to visit with the farmer or vendor. This allows for customers to ask questions, get to know their farmers and understand where their food comes from and how it is raised. Shopping at a farmers' market offers many advantages to the consumer. Because the produce is grown locally, it is often fresher than what one may find at a supermarket. Heirloom produce and other unique food items may only be available at a farmers' market. Visiting a local farmers' market in your city offers up the chance to experience local flavor and specialties. Prices are not necessarily higher or lower than those at the supermarket, but without a middleman, the consumer knows that all of the money spent is going to the farmer and supporting the local economy. The farmers' market also has ecological benefits. Many of the food items offered there are grown organically or humanely, and the relatively short distance that vendors must travel to sell their goods cuts down on fuel use and air pollution. Buying produce that is not mass produced by today’s industrialized farms also sup-
ports biological diversity and sustainable farming practices. By supplementing your weekly shopping with a visit to your local farmers' market, you can both support your community and add some unusual items to your pantry. Prepared foods are often available for lunch, and can be provided for live entertainment events as well. Why not spend a fun afternoon at a farmers' market in your hometown or the next time you go on vacation? At the markets this year you’re sure to find something unexpected and delightful and maybe even a little strange. Don’t be afraid to try it, even those things your mom brought home as a child. What comes from the garden is very different than what you bring home from the grocery store.
watch the owner answer with pride about his or her produce and the farm. Please come by and share in the bounty of the farms that have worked so hard to bring us the wonder produce that can only be experienced at the farmer markets. “The joy of eating the first fresh fruits and vegetables of the season is just amazing. I am so thankful that the farmers’ markets are at it again- in full swing. From fresh greens and tomatoes to watermelon, you’ll find it fresh and grown local. I can’t wait for the year to progress as more and more good things become available. My favorite way to prepare summer greens and tomatoes is with a little homemade feta and olive oil – that’s all it takes.” Kristy Kaminshine of Kaminshine Farms in Mangum, Oklahoma
The following is a statewide list of certified farmers’ markets that offer all Oklahoma grown products. If you’re concerned about GMO’s, insecticides and herbicides, ask the farmer behind the stand about their farming practices and Thrive Oklahoma
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In an area of weather extremes, nonstop heavy wind and rain can devastate Oklahoma. The state has sorely lacked rain over the last seven months. The aftereffects can bring widespread economic hurt from the Oklahoma farm fields to your family’s dinner table for years to come. From November 2010 to April of this year, Oklahoma experienced one of its driest periods since 1921. The benchmark is a distinct one considering the date is nine years before the devastating Dust Bowl era of the 1930’s. The hope of winter snow carrying the Sooner state to fertile stability for farmers didn’t materialize. FAA and Department of Transportation Meteorologist Aaron Tuttle says the Dust Bowl comparison isn’t quite on target, but is pretty close in a state known for its extreme storms. “We missed the blowing dust of the Dust Bowl [era], but the dryness is there.” Tuttle, a former KOCO television weather team member says the dryness experienced during the first five months of 2011 put the state in drought and extreme drought positions. There is no single universal definition of drought, but perhaps the most widely accepted definition is deceptively simple: drought occurs when the water resources (supply) are unable to meet established water needs (demand). Almost all of Oklahoma now suffers from some degree of drought. Only the far northeastern corner has escaped, thanks to a few big winter snowstorms. Short-term drought events (1 - 2 months) are fairly common, and tend to occur somewhere within the state during most years. The current conditions are not a short-term event. Tuttle says, “The Panhandle is the driest on record ever since 1921. The driest city in all of Oklahoma – Boise City in the far northwestern part of the state -- has gone 249 days without rainfalls. They’ve have a little over a half an inch for a year. They should have about six inches of rain a year. You do expect it to be dry, but not this dry.”
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Central Oklahoma didn’t fare much better until the middle of April. Six inches of rain by the middle of May brought Central Oklahoma out of the fringe of the extreme drought area. The spring severe weather season didn’t bring the rain needed to aid Oklahoma farmers – a situation felt all the way to the supermarket. The biggest effect is the destruction of wheat crops. Mike Spradling, the president of the Oklahoma Farm Bureau, says “many wheat farmers have considered just plowing under their fields and switching to another crop.” Associate state climatologist Gary McManus says “conditions got worse when crops began emerging. The plants rapidly sucked up the limited moisture in the soil.” McManus said, “the recent rain will ease the impact over much of southwestern Oklahoma, but does not end the drought.” The storms that hit the state in mid-May brought 2 to 4 inches of rain in general, with locally heavier amounts in southwestern Oklahoma. The rain over the last six weeks increased the chances of Oklahoma’s escape from the drought, but in the end it was too little too late. Oklahoma agriculture officials are calling the state’s wheat harvest dismal and “disheartening” with about 70 percent of the crop now harvested. The U.S. Department of Agriculture forecasted that Oklahoma wheat crop yields would fall at least 40 percent because of the drought, causing the overall U.S. winter wheat crop to be among the smallest in five years. The state Department of Agriculture, Food and Forestry has maintained its forecast of 74.8 million bushels for 2011, 38 percent lower than the 2010 yield of 121 million bushels. The average yield is expected to be 22 bushels per acre for this year’s crop, down from 31 bushels per acre last year. On some farms in southwest Oklahoma, nearly 50 percent of wheat crops have reportedly been destroyed. With a struggling wheat crop, food prices could rise.
by Michelle Barlow
The cycle is putting a strain on food prices and, by extension, household budgets. The latest forecast for the U.S. corn crop and what Oklahoma is seeing in the wake of the recent wheat harvest suggests that families will be tightening their belts through next year. Many local businesses are starting to feel the pinch from the drought conditions. In a story Thrive Oklahoma reported last month, the Native Roots natural food market in Norman is still struggling to support its non-profit program that benefits local farmers. The store’s Garden Club has been postponed due to drought conditions. Owners have pleaded with visitors to “do a rain dance for our farmers.” The club functions much like a Community Supported Agriculture program. Participating shoppers pay up-front for a season of produce from a local farm and each week pick up a bag full of the week’s harvest. Without the rain needed this past spring, farmers have struggled to produce enough to send their food to market, with little left to fill orders for less profitable programs. There is one bright spot as Oklahomans enter the height of the summer. Rising food prices have begun to fall – a little. Food prices dropped one percent in May compared to the previous month, but remain 37 percent above May 2010, according to a price index released by the United Nation’s Food and Agriculture
Agency. It said lower cereal prices led to the decrease in the May index, offsetting increases in meat and dairy prices. In its Food Outlook report, the FAO says the next few months will be crucial in determining how the major crops fare this year. There is hope that Mother Nature may be a little more benevolent as the tropical storm season approaches. Tuttle reports that there is hope for a storm system to emerge from the Gulf of Mexico and that could move ashore, head north, and bring the rain farmers need to begin their recovery. “The ideal situation is that a tropical system moves over Oklahoma and drops the rain that we need. Another solution, overnight rains, could help restore the moisture lost from the prolonged dryness the Sooner state has seen,” says Tuttle. How does the drought affect our lakes? This photo was taken on June 1st on the west side of Lake Hefner in OKC. The water is normally about half way up the rock embankment you see in the bottom right of the photo. After some recent rains, they have started letting the water flow from Lake Overholser through the canal and into Lake Hefner, which is still very much below optimum levels. The photo below was taken on June 13. Lake Hefner is the end destination of all the water flowing from Canton Lake and Lake Overholser.
The background image for this article is an actual photograph from the Oklahoma Historical Society of the dust storm as it was entering Hooker, Oklahoma in 1927
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Feature Story
The outlook for the state’s cattle is equally bad. Tuttle says he’s heard reports of increased slaughters. “Farmers had to butcher their cattle because they couldn’t feed them. There was little to no feed for them.” Agribusiness experts estimate ranchers are sharply reducing their cattle herds, some by 75 percent. Agriculture market watchers believe that in the short term, this means beef prices will drop for a bit. As of May 2011, area farmers say they have to buy more expensive feed for them, such as corn and hay, which could drive up the price of beef.
by Angela C. Slovak, Ph.D. Residents, youth, and community volunteers are putting a little green back into the Central Park neighborhood. Their efforts include turning vacant lots and streetmedians into outdoor classrooms and laying the groundwork for a future park along Shartel between NW 30th and NW 36th. The neighborhood streets will sportnative Oklahoma plants representing 7 of the state’s 11 different ecologies. Used to Oklahoma weather, the plants are sustainable, their living requirements already met by the environment they live in. Local youth work together to form the Closer To Earth Youth Gardens.
This group, led by Allen Parleir, is also introducing community gardens into the neighborhood. the brains behind the effort, Allen likes to call himself a neighborhood organizer because he’s currently coordinating a large team of youths and neighbors in several community garden projects. Parleir is establishing a long-term transformation project. “We are in our third year of a twelve-year plan to transform the half mile of medians into sustainable native landscaping,” he says. “Folks that pass by will see changes every few months.” Only 4 of the 7 medians have received plantings so far. Plans also include a walking trail with rest stops along the way. That plan includes benches, educational signage and rock entry signs. Says Parleir, “We want our medians to be an outdoor classroom for students and a park for neighbors.” When the center medians are complete, they’ll hold representative plant species from seven Oklahoma eco-regions including the Black Mesa, Western Prairie, Northeast Prairie Forest, Southern Flood Plain Forest, Northeast Pine Forest, Eastern Cross Timbers, and Open Prairie.
Center medians along Shartel near NW 30th showing one of the many native ecosystems being developed in these neighborhoods.
The Urban Harvest program assists in the development, establishment and ongoing support of local gardens by helping with: • Information and educational assistance with gardening techniques • Seeds and plants during spring • Tools and equipment, including compost, manure, straw and other materials when available • Hosting community garden meetings at the Regional Food Bank facility
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Many of the gardening workers are found through the Closer to Earth youth gardens group. By working with youth who need to do school-required or courtrequired community service, the team makes a huge difference in the community on many levels. In just two years, this group has planted 50 trees along the Shartel medians and they’re currently installing a buffalo grass prairie in the Black Mesa median. The youth also take care of a 3.5-acre urban farm and greenhouse near N.E. 50th and Kelly, where they focus on a “teaching production garden.” In the true spirit of a community garden, half of the harvest is given to local food pantries and half sold to local restaurants and grocers. These diverse community gardens offer a learning experience for youth that teach discipline, grow trust, and foster leadership skills. The garden areas have a wide range of projects this time of year, which include fruit trees, vegetable beds, worm beds and compost piles that are regularly maintained by the youth. “We are not just growing food and flowers. We are growing a healthy and sustainable community for youth to feel connected to something much larger than themselves and that is rare for many low-income youth these days,” says Parleir.
Thrive in the Garden Thrive Oklahoma Thrive Oklahoma 9
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By Stan Marker All the best cuts of meat come from the rib and loin areas along the back of the steer. Steaks from this area are the most tender and full of flavor. They’re also the most expensive, like the rib eye, porterhouse, T-bone and cuts from the tenderloin. Other cuts from the sirloin, round, flank, and chuck also make tasty meals but they tend to be more tough. The rib eye is usually the peoples’ choice cut for both flavor and tenderness. A lot of folks like meat from the tenderloin, like the filet mignon, because it’s very tender, but because they’re also leaner than rib eyes, filets don’t have the same flavor. Ask your local specialty butcher, like Leo, Chris or Robert Pemberton from Crescent Market in Nichols Hills for prime cuts of meats, just like you’ll find at restaurants. Also look for healthy cuts of meat at your local Farmers’ Markets that feature free range, grass-fed, hormone-free beef. Oklahomans have the luxury of buying direct from local cattle ranchers. Prime steakhouse cuts are typically 1.5” to 2” thick. This allows the meat to sear on the outside, which helps develop complex flavors and makes steaks crisp while leaving the interior red or pink. Thin cuts will become well done on the inside by the time the exterior is seared properly. Start by trimming off any excess fat down to about 1/8” thick. Too much fat can melt and cause flame-ups while grilling. Those flames can deposit soot on the meat and char the surface. Research has indicated that charred black carbonized meat can be a carcinogen. Plus, it tastes bad. Tips For Meat PreparationTake the meat out 12
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of the fridge for about an hour prior to cooking. No need to season the meat with much more than a sprinkle of salt and pepper while allowing the meat to come up to room temp. The salt will help draw out moisture that in turn helps it dissolve. Letting the meat sit at room temperature allows the enzymes to become more active and the meat reabsorbs moisture, bringing the salt in with it. This action will tenderize the meat. Any bacteria on the steak will be killed within 10 seconds of hitting the hot grill. This is perfectly safe. Just before cooking, pat the meat dry with a paper towel. Any moisture left on the meat will cool the temperature, create steam, and slow the searing process. Coat it with a thin layer of vegetable oil. Oiling the meat is better than oiling the grates. When oiled meat hits the grill, the oil will heat up quickly and transmit that heat. It will slightly fry the surface and help create crust.
Best Cooking Methods The key to searing great tasting steaks is the temperature, not the tool. So, if you can get a gas grill hot enough, you can sear steaks just as well with charcoal. The problem is that most gas grills cannot reach charcoal temperatures. That’s usually why the hardcore grill chefs cook their steaks over charcoal. The best cooking methods on a charcoal grill require getting a serious stack of about 100 briquettes going that are fully hot and covered in white ash. It is recommended that you create a dual zone temperature area by having a “cool side”. So, push all the hot
briquets to one side. While heating, the “hot side” may reach temps of over 400 degrees.
Feature Story
On a gas grill, use your sear burner or infrared. You want to get your grill as hot as possible and may have to preheat it longer than usual with the lid down. Heat dissipates rapidly, so the closer you get to the source, the better. To create the dual zones of heat on a gas grill simply turn off at least one burner so the meat can continue to heat without flame. Once the grill is good and hot, don’t forget to scrub the carbon and grease from the grates before you add the meat. Place the steaks over the hottest part of your grill. Keep your eyes on the meat and be ready! Flipping the meat can be done as often as you want. Typically, the second side will take less time. Start checking the inner meat temperature with a very thin digital probe. Insert the temperature probe at the thickest end and away from the fat and bone. Note the lowest temperature. You can remove the meat when the lowest temperature is about 125F. If the sear on the outside is perfect and the interior is still too cold, just move the meat over to the indirect heat and close the lid for a few minutes. For steaks thinner than 1.5”, cook with the lid off. That keeps the top of the meat cool and prevents it from overcooking in the center. You can get a good sear on one side of the meat this way for sure. Searing on one side may take less than 4 minutes! One method that works fairly well is to watch for juices pooling on the surface as the grilling progresses. That seems to happen at about 125ºF, but it is not a perfectly reliable gauge. If you don’t have a good thermometer, you can make a small cut in the meat to check the color. It’s better to undercook because you can always put the steak back on the grill, but this is not an option if it is overcooked. Beef is most tender, flavorful, and juicy when cooked to rare or medium rare, from red to pink, from 125º to 135ºF. The meat will do best resting on cool racks or clean grates before serving. Oklahomans have the benefit of directly accessing local ranchers that offer leaner alternatives for beef steak lovers. Several local ranchers offer buffalo and long horn cattle choices of meat. Check with your local Farmers’ Market, or online at www.plumrichbeef.com or www.sandyspringsfarms.com/ for grilling tips with these lean alternative sources of meat. continued on page 46
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Try Veggies on the Grill! For grilled asparagus, start by cutting off the ends. Soak in water for 30 minutes to an hour. Allow to dry and brush with olive oil. While grilling, turn every minute. Remove from the grill when tips start to turn brown. You can add some extra flavor to asparagus by mixing a little sesame oil in the olive oil before you brush them. Bell Peppers are wonderful on the grill and stand up to the heat. First, cut through the middle of the pepper from top to bottom. Remove stems and seeds. Brush lightly with olive oil and grill for 2-3 minutes on each side.
a spatula not tongs in order to keep them from falling into the flames. Green onions: Trim the ends, brush with olive oil and grill for about 3 minutes. Zucchini and Summer Squash: Cut to ½� thickness. Brush with olive oil and grill 2 - 3 minutes per side. Small squash can be cut down the middle and grilled in spears.
Chili Peppers: Brush with olive oil. Grill whole peppers on each side for 2-3 minutes. If less heat from the peppers is desired, cut off the stems and pull out the seeds. Corn on the cob can be prepared for the grill by gently pulling back the husks but don’t remove them completely. Pull out the silk and cut off the very end. Soak in cold water with natural sugar for about 30 minutes. Pat dry and brush with butter. Fold the husks back down and tie or twist the ends. Place on grill for about 5 to 7 minutes. Turn frequently to avoid burning. Eggplant can be cut lengthwise or into disks for larger versions. Swell the slices first by soaking in water for 30 minutes. Pat dry, brush with olive oil and grill 2 minutes per side. Flip with
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Summer Portobello Burgers - See this and other Veggie Grilling Recipes on page 46
Thrive in the Garden
by Girija Shinde You know the heat is on with the arrival of those pesky mosquitoes. Those small annoying blood suckers have developed accurate methods of detecting their hosts - us in many cases. Mosquitoes seem to be more active at dawn or dusk, right when folks are outside most during the hot summer months. All biting insects navigate to their hosts by using certain chemical trails or visual signatures, even the heat coming off your body can attract unwanted buggers. You and your family can avoid being bitten by making sure you aren’t attractive to mosquitoes. There are some toxin-free alternatives to chemical repellents that will get rid of those little mosquitoes buzzing around you. An easy and environmentally friendly way of getting rid of mosquitoes would be to grow certain oil-containing plants in your outdoor patio areas. Some plants have mosquito-repelling properties due to the oil content in the leaves. Pyrethrins are natural, plant derived repellents that will work on more than just those pesky mosquitoes. The plant-derived substance, pyrethrum, is actually an insecticide. Pyrethrum comes from the flowers of the daisy Chrysanthemum.
•Citronella Oil •Lemon Eucalyptus Oil •Cinnamon Oil •Castor Oil •Rosemary Oil •Peppermint Oil •Lemongrass Oil •Clove Oil •Cedar Oil •Geranium Oil Citronella Plant: Citronella is considered as one of the best mosquito repellent plants. Pelargonium species is the botanical name for the citronella plant. Citronella plant is also used to make oil, which is used in perfumes and other herbal products.
Marigolds: You might already have marigolds in your garden. Marigold owes its mosquito repellent property to its peculiar smell! Lemon Grass: The green color of lemon grass will not only make your patio look bright and full of life, but will also ward off mosquitoes. Lemon grass is a natural mosquito repellent plant as it contains citronella oil which is a mosquito repellent. Lemon grass oil is used as a pesticide and a preservative. You can also use lemon grass in your tea, as it is very refreshing. Lavender: Besides being a mosquito repellent, the beautiful purple color of the lavender plant can help increase the beauty of the backyard or garden as well. Catnip: contains nepetalactone, which has recently been declared an insect repellent. Catnip belongs to the mint family. DEET is a chemical bug repellent believed to work by blocking the sense receptors that mosquitoes and other biting insects use for detecting carbon dioxide and lactic acid, which is given off by our bodies and acts as a calling card. DEET can be absorbed through the skin, so it is important to use as low a concentration that will still be effective. Look for labels that have 10% or less when using products containing DEET on children. The Center for Disease Control and Prevention recommends 30-50% DEET to prevent the spread of pathogens carried by insects.2009.
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Vacations can be relaxing, fun-filled and much needed in the summertime. However, they can also be a little less friendly on your waistline and overall health. For most, vacations mean eating out at restaurants, consumption of high caloric drinks and little exercise. That can turn into a triple whammy for your health and fitness goals. Fortunately, there are ways to stay healthy while still getting the most out of your summer retreat.
Here are a few strategies:
SAVE!
Not every meal or snack on your vacation needs to be “an event.” Too much eating out and too many snacks will bust both your diet and your budget. Save money and calories by shopping at the grocery store before you travel for some healthy food options to take with you. Stock up on easy-tocarry and easy-to-prepare items such as meal replacements (bars or shakes); fruit, nuts, and healthy microwavable meals if you’ll have access to a kitchenette. Use this food for meals while traveling to and from your destination (airport or car), for breakfasts while on vacation and for between meal snacks. This helps you avoid stopping at fast food restaurants or convenience stores where you are more likely to fill up on foods high in calories.
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Thrive Oklahoma
SPLURGE!
You’re on vacation, and vacations are supposed to be fun! It’s important to enjoy the food you eat while on your vacation, but make your splurges count. For instance, if you find a pastry shop you really want to try for breakfast, go ahead and have a pastry for breakfast. But then have a salad or other low calorie selection for lunch. If you know you want to have ice cream or another dessert, then be sure to avoid the extra items (chips, bread) that are brought to your table prior to the meal being served. Portion control is also very useful while on vacation. This allows you to enjoy your favorite foods, but in smaller portions. It also helps cut down on overeating, which can cause you to feel sluggish, drowsy and too tired to do all of the things you want to do to make the most of your vacation.
GET MOVING! You don’t want to spend your vacation laboring away on the treadmill instead of enjoying the local attractions, but you don’t have to completely abandon your exercise plan either. So do relax while lying on the beach and reading a good book, but also try something new while on vacation to get your heart pumping such as kayaking, rock climbing, river rafting or windsurfing. If you haven’t yet planned your vacation, try booking a hotel in an ideal location to walk or bike to all of the local sites instead of driving or taking a cab. Not only does this increase your physical activity, it saves you money too! With a little planning and preparation, it really is possible to make smart meal and fitness choices – even while on vacation. However, if you find yourself struggling to figure out how to maintain a healthy and balanced lifestyle while on vacation or traveling, there is help. A consultation with a dietitian or other medical professional is a great way to map out a realistic plan to better ensure that you will enjoy an exciting, yet healthy getaway!
Fresh FishDaily Crisp Summer Salads
Living Well
By: Karon Potter, R.D., L.D. A registered and licensed dietitian at Draelos Metabolic Center in Edmond
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ids are more vulnerable to sun damage. Always protect your precious little ones with a sunscreen that’s effective and safe. And take these special precautions with infants as well. Reports show that serious sun burns during childhood can double a person’s chance of developing skin cancer at some point in their lifetime. The best sunscreen for our youth is a hat and shirt! Babies outdoors in the sun that are under 6 months old should be kept away from direct rays as much as possible. This age group does not yet have the ability to tan because melanin is not yet active with this age group. So when you take your baby outside: •Cover up – Wear protective clothing, tightly woven but loose-fitting, and a sun hat. •Make shade – Use the stroller’s canopy or hood. If you can’t sit in a shady spot, put up an umbrella. •Avoid midday sun – Take walks in the early morning or late afternoon. •Follow product warnings for sunscreen on infants under 6 months old – Most manufacturers advise against using sunscreens on infants. However, The American Academy of Pediatrics says that small amounts of sunscreen can be used on infants as a last resort when shade can’t be found.
Toddlers and Children
Sunscreen plays an essential part of any day in the sun and must be put on first, before exposure, not when you arrive to your destination. Young children and toddlers may have sensitivity to some of the chemical components found in certain sunscreens, as well as the sun’s UV rays. When choosing a sunscreen, keep these tips in mind: •Test the sunscreen by applying a small amount on the inside of your child’s wrist the day before you plan to use it. If an irritation or rash develops, try another product. Ask your child’s doctor to suggest a product less likely to irritate a child’s skin. •Slather on the sunscreen and reapply often, especially if your child is playing in the water or sweating a lot. •Choose your own safe sunscreen for daycare or school. Some childcare facilities provide sunscreen for the kids, but you can bring your own if you prefer a safer, more effective brand.
Teens
Teenagers coveting bronzed skin are likely to sunbathe a lot as soon as spring hits or bask at the tanning salons. Researchers believe increasing UV exposure may have caused the marked increase in melanoma incidence among women born after 1965. Tanning beds canexpose people to as much as15 times the normal UV radiation of the sun. This may be what’s
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by Jessica Sanchez
Day camp begins with 30 minutes in the outdoor classroom, where the caring for and feeding of the pasture animals jump starts their day. This teaches responsibility and compassion like nothing else. There’s a vegetable garden where campers can enjoy fresh okra, tomatoes, zucchini and squash. The veggie garden is naturally composted with all horse manure and the produce is all donated to the Hope Center.
minimal impact to the existing social dynamics. This classroom mix allows students to establish natural relationships. In the real world, all kinds of interesting people cross paths on a daily basis. In the classroom traditional learners, children with Asperger’s Syndrome, children with Sensory Integration Deficits, and those who simply process information on a different timetable learn together as one group. Trust is built between children and teachers, and between student and student. Also, during this process the child himself begins to understand his or her own limitations and develops self-awareness and selfacceptance.
Our mission is to “recognize and value the inherent curiosity of each child, nurture compassion, inspire the love of learning and allow children The schoolhouse itself is a 12,000 the time and experiences necessary square foot home that’s been converted to classrooms, all of which are to embrace their [own] intellectual, equipped with smart boards for interac- creative and social selves” states tive learning. At Keystone, classes run Jenny Dunning, a founding partner at Keystone Adventure School. nine months out of the year and are structured around multi-age groups As a 501(c)3 nonprofit organization, with hands-on activities and projectKeystone is able to find funding for oriented lessons. several of its unique programs, the latest being a one-of-a-kind classroom setting Keystone meets the individual and parcalled the Brain Gym. It acknowledges ticular needs of students and provides the importance of play in a child’s physian environment that utilizes the diverse cal and mental development. The Brain methods with which children learn. Gym will provide daily opportunities for Developmental academics ensures the each child to swing, twirl, bounce, climb safety that allows kids to take important risks during the learning process. and fall in a safe environment. Real-life applications of everyday problems, including daily chores with the animals and housecleaning responsibilities, create opportunities for self-motivation, self-respect and accountability.
As each child is physically challenged or soothed, the success is immediately apparent; behavior is modified and cognition becomes fluent, edging out frustration or confusion. This fluency, both behavioral and cognitive, transfers into the classroom, social situations, and ultimately The results of admitting one child at a becomes a personal model for appropriate time, on a two-week trial basis, allows new students to join the classroom with action in daily life.
Living Well
The Keystone Adventure School in Edmond sports over 16 acres of land holding a barn and fenced in pastures with horses, llamas, sheep, chickens and Guinea fowl. And no summer camp experience would be complete without fishing in the creek for sunfish bass and crappie. It’s not your typical school, and it’s not home to your typical student.
For more information on the amazing opportunities for school-aged children contact the school’s directors John Duhon or Jenny Dunning at (405) 216-5400. The school is located at 19201 N. Western Ave. Edmond, OK 73012 . Near the N.W. corner of Danforth Rd. John has taught for 18 years in both public and private schools. He holds an Oklahoma teaching certificate in Elementary Education. John’s main focus has been implementing a research based/ project-oriented curriculum with children of all ages. Jenny holds three Bachelor of Arts degrees and an Oklahoma teaching certificate in Secondary Education. She also has Masters level work in Learning Disabilities. Thrive Oklahoma
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by Paul Fairchild There are 310 million people in the United States. One quarter, or roughly 78 million, are children. One in every three of them, or 23 million, are obese. Of those, all are susceptible to diabetes, and about one in three, or 10 million, will develop it. High blood pressure, cancer, asthma and heart disease are other risks they face. Doctors don’t use the word “epidemic” often, but they’re using it with childhood obesity. The problem is off the hook. Big problems merit ambitious solutions. This one came straight from the White House. “We want to eliminate this problem of childhood obesity in a generation. We want our kids to face a different and more optimistic future in terms of their lifespan,” said First Lady Michelle Obama in a “Good Morning Ameri-ca” interview announcing the launch of her comprehensive initiative to combat childhood obesity, “Let’s Move!” To achieve her goal, Obama’s turned to the private sector, lobbying influential food companies for assistance. In January of this year, she found an unlikely ally, netting the biggest fish in America’s food distribution network — Walmart. The alliance was unlikely because the grocery food chain often found itself at odds with President Obama, who took the company to task for its low wages and poor benefits while he served in the Senate. Now, however, inspired by the First Lady’s efforts with Let’s Move, Walmart’s launching a healthy foods initiative of its own — an initiative that addresses each of the obstacles in the path of Mrs. Obama’s efforts to fight childhood obesity. “We applaud First Lady Michelle Obama’s leadership and commitment to this important cause. Few indi-viduals have done more to raise awareness of the importance of healthier habits — especially among children — than she has. She was a catalyst that helped make today’s announcement a reality and her spirit of collaboration made our commitment to bring better nutrition to kitchen tables across this country even stronger,” said Walmart’s Executive Vice President of 20
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Corporate Affairs, Leslie Dach, at the unveiling of Walmart’s new plan. When a solution to a problem requires the combined efforts of the White House and the world’s largest retailer, you have to wonder how it got that big that fast. The short answer: dramatic lifestyle changes over the past few decades. But socioeconomic changes have played a big part, as well. Whenever the topic comes up, the First Lady likes to go to the obvious reason first. Kids are not as active — not nearly — as they used to be. They used to play outdoors more often, running, climbing, jumping, burning off calories like crazy. Video games, the Internet, too much TV and a host of other sedentary activities have replaced those activities. The trickier element in the equation is poor nutrition. We (and our kids) eat far more fast food than we used to. Kids snack more than they used to, and they’re not snacking on carrots. What goes better with TV than a can of potato chips? Kids drink more soda today than ever before. A couple of Big Gulps a day and a kid’s had almost 100 ounces of sweetened soda. Make no mistake about it: sugar-sweetened drinks equals fat. Even when kids have access to good food, they’re not eating it. It doesn’t fit into their life-styles. Some changes need to be made. There are, however, more fatal forces at work. There are plenty of kids that can’t even lay hands on good food. There are, said Obama, “simply areas lacking access to grocery stores.” Areas where it’s easier to find a Big Mac than a banana, where many families are forced to shop for groceries at convenience stores, which are expensive and don’t really sport business models built around healthy eating. Children living in food deserts have a higher proportion of type 2 diabetes. What little food that can be found in those
areas is nutritionally shallow. A steady diet of it leads to a number of health problems, type 2 diabetes among them.
The doors of Walmart swing wide for 140 million shoppers each week. That’s 150 times the population of Tulsa and Oklahoma City combined. The retail giant is the undisputed leader of food and grocery sales in the U.S., and most of the food that finds its way to dining room tables across the country comes from Walmart. It doesn’t make the market — it is the market. With its new five-point health initiative, Walmart hopes to use its considerable market power to address all three of the above issues. It’s already begun to work the problem of “food deserts,” those areas the First Lady described as places where it’s easier to find a Big Mac than a banana. You can’t eat what you can’t find. Walmart’s new program explicitly addresses food deserts, with the company pledging to build new stores in areas — urban and rural — where none are currently available. Walmart has already begun construction on two new stores in inner city Chicago, both areas being pictureperfect food deserts. “Mayor Daley has been a champion of economic development in the city and his support of Walmart through the years has allowed us the opportunity to do what we do best: open stores that create jobs and offer a broad assortment of products at everyday low prices,” said Julie Murphy, Senior Vice President, Walmart U.S. “Moving forward, we will continue to identify sites in Chicago’s food deserts, while also looking for opportunities to help even more Chicagoans save money and live better.” The company’s made similar pledges for other inner city - and rural - areas. “Our goal is ambitious,” the First Lady said. “It’s to eliminate food deserts in America completely in seven years.” But just having a supermarket instead of a convenience store available won’t solve the problem. The right foods need to be on the shelves and they need to be affordable. Another plank in Walmart’s campaign
Feature Story
In other words, families can’t get to the food, they don’t know the good from the bad, and when they find the good stuff, they can’t afford it. There are a lot of kids locked into a lifestyle of obesity by these three obstacles. And this is where Walmart wants to help.
addresses that problem. Starting with its in-house brand, Great Value, the company will dramatically reduce sodium and sugar content and completely eliminate trans fats, offering an affordable array of healthier food items at price points comparable to those of less healthy items. “What you really have to look at is what’s happening in our country and it really comes down to one basic truth and the fact is that healthier eating — and I think it’s a goal we all share — is really, really hard to do given the lifestyles that we live today,” said Bill Simon, Walmart’s CEO.
Michelle Obama offers her support of Walmart’s healthier foods initiative. Pictured above with the First Lady is Andrea Thomas, Sr. VP of Sustainability and James R. Gavin III. M.D., Ph.D., Chairman of the Partnership for a Healthier America.
Simon wants, literally, to change our food to match our busy, on-the-go lifestyles. But changing “our food” doesn’t just mean making Walmart’s food healthier. It means making every supplier’s food healthier. Walmart will be working with other food suppliers to improve the nutritional content of food sold Thrive Oklahoma
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The First Lady On A Mission Continued from page 21
under larger, national brands. Critics of the superstore have long bemoaned its coercive tactics, using its volume buying to squeeze producer profit margins or change the way suppliers do business. Make no mistake about it. Walmart’s teeing up another round of coercion — but this time it’s for a good cause. It’s easy to justify. Remember those 140 million visits a week? Suppliers that want a piece of that are going to have to play ball. But it doesn’t seem like such a bad deal when you put it this way: if Walmart can reduce the amount of sodium in its ketchup and stay competitive with its pricing, why can’t giants like Heinz and Hunts do the same? Regardless, they’re going to have to figure it out. How well will their ketchup sell when it’s sitting on a shelf next to a less expensive, healthier bottle that says “Great Value” on it? Having access to better and more affordable food is crucial, but it’s useless if consumers, particularly those used to every dinner coming with a toy, don’t know how to spot it. Walmart’s making a huge change to take the guesswork out of eating healthy. continued on page 42
No longer will shoppers have to pick up the box (or bottle), flip it around and wade through a small sea of information about the contents of the food they’re holding. Walmart wants to create a short version of the label, including only the important ingredients, and put it on the front of the packaging. A quick glance from shoppers, it hopes, is all that’s needed for them to make good nutrition decisions. “This Nutrition Charter promises a real change that can have a fundamental impact in how our kids eat, you see, because when parents have the information they need about the products they buy, that puts them back in charge, so they can make good decisions for their families,” said the First Lady. The contents of the new “seal of approval” are still being discussed and debated. For instance, items listed on the seals will have to change from food product to food product. The seal will sit next to other product labels such as “diet” or “No MSG.” But Walmart has assured skeptics it will be easily identifiable. This will probably turn out to be another case of Walmart changing the food business. Unlabeled products, especially those with national brands, will look a little sketchy if they’re sitting on shelves next to products that clearly and transparently announce their ingredients. If two products cost about the same amount of money and one loudly pronounces itself as a healthy addition to a meal, there’s little doubt which one the consumer will reach for. continued on page 34
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by Sherry Andrusiak When it comes to fitness, finding something you enjoy doing gives you greater incentive to stick with your workout regime. That’s what motivates scores of people to come to the Oklahoma River in downtown OKC – fitness that’s fun.
Oklahoma Destinations
Leading the way is OKC Riversport, which offers activities both on the Oklahoma River and on the river trails. Riversport’s programs include rowing, kayaking, dragon boating, cycling, running, yoga and strength and conditioning. “We strive to give people of all ages with all types of interests fun opportunities for getting active,” said Tracy Woodie, fitness instructor and general manager of Riversport. “When people find activities they enjoy they’re more likely to make fitness a part of their lives.” To help people discover which activities they’ll enjoy, Riversport offers the Try It Now pass – a free pass that allows users to try six Riversport activities. The pass includes a free kayak and bike rental, a free yoga and indoor rowing (erg) class, a free fitness pass and a free Boathouse 101 class.
Living Well
“The free rentals get people out to explore the river and river trails, which helps them realize just how accessible and easy it is to get out on a regular basis,” explained Woodie. “The free indoor classes and fitness pass give people an overview of our indoor fitness options which we offer year-round. And with Boathouse 101, people get an overview of rowing, kayaking and dragon boating, which helps them determine if they’d like to take lessons or join a team.” Anyone can sign-up for a Try It Now pass online at www.riversportokc.org. The pass can be used at the Chesapeake Boathouse on the Oklahoma River in downtown OKC. Or, the free rentals on the pass can be redeemed at the Route 66 Boathouse at Lake Overholser. continued on page 38
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The Oklahoma River Trails, almost a decade old, now connect our city like never before. They comprise 13 miles of multi-use, asphalt trails on the north and south banks of the Oklahoma River. All of these trails offer level terrain and are suitable for families with children old enough to ride. Steve Schlegel, owner of Downtown Oklahoma City’s Schlegel Bicycles, says, “We’re seeing significant levels of obesity, roadway congestion, pollution emission and public parking. The bicycle is one simple solution to many of these issues. Cycling is a great option for those looking for recreation, fitness, or transportation. Oklahoma City’s great trail infrastructure provides safe routes for those wishing to enjoy this simple solution.”. The Oklahoma River Trails are free of motorized vehicles. Outdoor enthusiasts on walkers are able to enjoy the same experience as runners, skaters, boarders and cyclists. Trail users that require disability mobility scooters are welcome, as is the family pet, but it must be on a leash. “OKC’s recent improvements will have a very positive impact not only the local economy, but also the health and well-being of its citizens and visitors,” says Schlegel. “From the north side of the River Trails system, visitors can access six miles of maintained trails from several different park areas.” Regatta Park, off Byers Avenue, just west of the Byers Avenue Bridge SW 15th, between Walker and Robinson Wheeler Park, SW 9th and Shartel The south trail is seven miles long and can be accessed from parking lots located at: SW 15th and Meridian SW 15, just east of Portland River Park, SW 8th and Agnew Wiley Post Park, SE 17th and Robinson The city has plans to connect this trail with the eastern portion of the South Grand Trail and the Tinker-Draper Trail. On the south side, Lake Stanley Draper Trail consists of natural terrain with three connecting loops for a total of about 12 miles. The level of difficulty ranges from very easy (green loop) to more challenging (yellow loop) to more difficult (red loop). The trail consists of single tracks. These are mostly tightly twisting turns with a few faster open sections. Green and red loops flow well with nice turns and a few V-trees. The yellow section has bigger drops and wooden bridges. 24
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A rest stop with picnic tables are close to the parking lot at Stanley Draper. The Oklahoma Earthbike Fellowship maintains the trail and parking areas. The program operates on a 50 percent match basis, which allows the fellowship to match grants with in-kind, volunteer labor. The South Grand Trail is 10.5 miles of asphalt and concrete connecting the banks of the North Canadian River with the southern sections of Oklahoma City. The west trailhead is located at SW 15th, west of I-44. The east trailhead is located at Grand, just south of Reno. This trail is accessible to residential areas and passes
The Hefner-Overholser Trail connects to the Lake Overholser East Trail, a 2.5-mile asphalt trail that follows a beautiful path along the shade trees of the east shore along the city’s oldest reservoir and then connects to the 9.5-mile Lake Hefner trail.
through many parks, neighborhoods and commercial areas and can be used for running, biking or walking. Parking areas are located on each end of the trail and at Woodson, Trosper and Oliver Parks. The 1.2 mile Brock Creek Trail is a multipurpose asphalt trail on the east and west sides of Brock Creek, between SW 29th and SW 22nd Streets. The trail is located in Brock Park and connects Columbus Elementary School with the surrounding neighborhoods. The Bricktown Canal Trail is 0.6 mile and runs along the Bricktown Canal south of Reno Avenue, passing under I-40,
To ride from Lake Hefner to the existing road that loops around Lake Overholser, riders must carefully traverse parts of Britton Road, to MacArthur, over to Wilshire and head south on Rockwell along the East side of Wiley Post airport and head west on NW 50th past the Stinchcomb Wildlife Refuge and go under the bridge. Many recreational areas around these two huge lakes can be accessed along the way. This part of the trail covers 5.3 miles. Lake Overholser offers picnic areas, fishing piers, a playground area, soccer fields and golfing. Parking areas will be located on the east side of Lake Hefner near Britton road and on the northeast side of Lake Overholser. Still in the planning stages, the Lightning Creek Trail is an on-street bicycle lane for most of its 6.6 miles. At Draper and Oliver Parks, it becomes a standard multi-use trail. Lightning Creek is a stream corridor that winds through residential areas in south Oklahoma City. continued on page 26 Thrive Oklahoma
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Living Well
and then ends at the railroad tracks. Eventually the trail will connect with the existing trails along the North Canadian River to the south. This trail is designated for pedestrian use only. Parking areas for this trail are located in Bricktown.
Metro Area Bike Trails
Continued from page 25
The north trailhead will be on the North Canadian Central Greenway at Wiley Post Park. The south trailhead will be located near Blackwelder and I-240. Parking areas are located at Draper Park and Wiley Post Park. There are playgrounds at both parks. The trail will pass by Southeast High School and connect to the South Grand Boulevard Trail. Preliminary plans for the Earlywine Trail involve using wide right-of-ways along SW 104 and other roadways. The east trail will end at SW 104 and Santa Fe Avenue. The west trailhead will be located at Earlywine Park, SW 119th and May Ave. The trail will total 4.7 miles. Parking will be located at Earlywine Park. The park also boasts a leisure pool, tennis courts, a playground, Earlywine Golf Course and picnic areas.. Preliminary plans call for the Tinker-Draper Trail to extend from the North Canadian River at the I-40/I-35 Junction to the southeast through Del City to the north side of Lake Stanley Draper. The asphalt trail will generally be located along arterial roadways. Del City presently has approximately 2.0 miles of trails constructed. The plan is to connect Oklahoma City’s trail to Del City’s trail in order to create a continuous link between the North Canadian Central Greenways Trail and Draper Lake Trail for a grand total of 8.5 miles. The west side trailhead parking areas will be located in the vicinity of the I-40/I-35 Junction. The east trailhead will be located near Lake Stanley Draper and S. Midwest Boulevard. Lake Thunderbird State Park offers many Norman mountain bikers an exciting adventure. Many consider the 11 miles of trails at Lake Thunderbird State Park, east of Norman, among the best in the state. This series of interconnecting trails is found on the south side of Lake Thunderbird, between Clear Bay and the South Dam areas. The Clear Bay trailhead is located across from the Thunderbird Riding Stables and provides access to a couple of short, easy trails. There are also two trails that are about 2.5 miles long and moderately difficult. The most technical trail runs a total of 4 miles. Lake Thunderbird’s single-track trails incorporate some technical features, including steep climbs, drops and rock gardens. They’re marked with color-coded arrows and mile markers to help users stay on track. The Arcadia Lake trails are located just east of Edmond and are convenient for Oklahoma City metro area residents. The main trail is designated for multiple uses, including biking, hiking, running, birding and horseback riding, and runs approximately 6.5 miles from the park office located at 9000 E. 2nd Street to Spring Creek Park located at 7200 SE 15th 26
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Street. This is a twisting, winding single-track trail with bridges and a creek crossing. During dry weather conditions, some parts of the trail can be challenging for riders to negotiate. The main trail is designated by white markers while yellow markers indicate alternative paths. The trails are owned and managed by the City of Edmond, and a nominal fee is charged for usage.
OKC Parks and Trails: From a brisk walk to a leisurely evening stroll, the following walking paths are perfect for incorporating exercise into the daily routine. The following list identifies plenty of in-park trails and walking paths in Oklahoma City parks. These paths are open to foot traffic only: Bluff Creek Park, Hefner Road at Meridian 1 mile / asphalt sidewalk Brook Creek Trail, 1601 SW 25th - 0.5 miles, asphalt & concrete Brock Park, 1601 SW 25th - 0.5 miles, asphalt & concrete Dolese Park, NW 50th & Meridian - 2.1 miles, natural trail Luther Dulaney Park, 2931 NW 41st- 0.18 miles, concrete sidewalk Earlywine Park, SW 119th & May - 1.5 miles concrete sidewalk Edwards Park, 1515 N Bryant Ave - 0.5 miles, concrete sidewalk Goodholm Park, 2701 N. Robinson Ave. - 0.2 miles, concrete sidewalk Syl Goldman Park, 5333 S. Independence - 0.8 miles, concrete sidewalk Harvest Hills Park, 8235 NW 104th - 0.2 miles, concrete sidewalk Hathaway Park, 3730 S. Lindsey Ave. - 0.38 miles, concrete sidewalk Lippert Park, 5500 S. Shartel - 0.3 miles, concrete sidewalk MacCklanburg Park, 2234 NW 117th, 0.3 miles, concrete sidewalk Mackleman Park, 425 SE 64 St 0.4 miles, concrete sidewalk Martin Park Nature Center, 5000 West Memorial Road 3 miles of off road gravel, dirt trails for hiking, jogging, walking McCracken Park, SE 64 & Byers - 0.4 miles, concrete sidewalk McKinley Park, 1300 North McKinley - 0.3 miles, concrete sidewalk Merrel Medley Park, Kingsridge & Pennsylvania - 0.8 miles, limestone screening Melrose Park, 7800 Melrose Lane - 0.3 miles, concrete Memorial Park, NW 36th & Classen - 0.6 miles of gravel trail; 0.5 miles, concrete Minnis Lakeview Park, 12520 NE 36th - 0.5 miles, Northeast Park, 1300 NE 33rd - 0.19 miles, concrete sidewalk
Quail Creek Park, 11102 Quail Creek Road - 0.4 miles, concrete sidewalk Ross Park, 2700 NW 62nd - 0.3 miles, concrete sidewalk Route 66 Park, 3350 W. Overholser Drive. 1.4 miles, asphalt Schilling Park, SE 25th & Durland - 0.4 miles, concrete sidewalk Sellers Park, 8301 S. Villa - 0.4 miles, concrete sidewalk Shallowbrook Park, 4901 S. Shallow Brook Drive 0.5 miles, concrete sidewalk Smitty Park, 2400 NW 44th - 0.25 miles, concrete sidewalk South Lakes Park, SW 119th and Meridian 1.2 miles, asphalt Syl Goldman Park, 5333 S. Independence 0.8 miles, concrete sidewalk Taylor Park, 1113 SW 70th - 0.3 miles, concrete sidewalk Top O’ Town Park, SE 19th & Stonewall - 0.3 miles, concrete sidewalk Tulsa Park, 2500 S. Tulsa, 0.26 miles, concrete sidewalk
Living Well
For questions, call the City of Oklahoma City Department of Parks and Recreation at 405-297-3882.
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by Michelle Barlow As the summer heats up, more families find themselves on the shores of Lake Thunderbird or Turner Falls. However fun and relaxing these hot spots are, there’s still no vacation from protecting yourself against the sun’s ultraviolet radiation.
While the sun is a great source of Vitamin D, you only need about 10 minutes of unprotected contact with the sun, preferably in the morning or at dusk, to get the natural required daily dose. Beyond that, protection is a must. Dermatologist Ann Prolonged, continuous and unprotected exposure to the ultra- Newton says you should never be unprotected during the middle violet rays in strong summer sunlight can cause more than just of the day, from about 10 a.m. until 4 p.m. While light T-shirts may keep you feeling cool, Dr. Newton says, “Research shows a uncomfortable sunburns. In some cases it causes skin cancer. simple white t-shirt isn’t enough. White T-shirts offer a sun pro“There is no cure for skin cancer, only early prevention,” says tection factor (SPF) of about 4. For better protection, try clothes the American Cancer Society’s Lorelei Johnson. “Limit your with a thicker weave or darker colors.” time in the sun and make sure you wear sunscreen all the time on your face and hands. Even if you’re going out to the mail- There are two types of ultraviolet rays, UVA and UVB. Not all SPF sunscreens offer protection against both. In fact, a number box, it’s still 10 minutes of exposure to the sun.” of them only block UVB rays. UVB rays are more frequently Lotions with a Sun Protection Factor (SPF) of 15 work fine blamed for causing skin cancer because they directly affect skin for regular, everyday activities - going outside for a bit or for cells. But UVA rays have longer wavelengths and are able to a drive. penetrate deeper into the skin, causing wrinkles and playing a Melanoma, the most serious form of skin cancer, is the leaddifferent role in the development of skin cancer. ing cause of cancer death in women ages 25 to 30. Melanoma Look for sunscreens that offer broad spectrum protection, meanis characterized by the uncontrolled growth of pigmenting that the bottle indicates it protects against both UVA and producing skin cells. While melanoma only accounts for four UVB rays. Medical officials recommend using a sunscreen with percent of skin cancers, it is responsible for 79 percent of skin a SPF of at least 30. Apply the sunscreen about thirty minutes cancer deaths. People are typically diagnosed with melanoma before sun exposure and reapply frequently throughout the day. between the ages of 45 and 55, but 25 percent of cases occur While there are some sunscreens on the market that go as high in individuals younger than 40. as SPF 100, experts say the difference between SPF 50 and SPF 100 is less than marginal. Make sure the price difference is, too. Make it a point to schedule a yearly skin check with your dermatologist, no matter what your age or race. In between visits, monitor skin blemishes to make sure they don’t change in appearance. For example, if a mole is larger, darker, black or bleeding, you should go see your doctor. Make sure to check out the upper back and legs, especially because these are areas that are often exposed to sun and may go unnoticed.
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The end of the NASA Space Shuttle program won’t mean the end of Americans flying into space. It’s just that the United States will send Americans into space with the help of Russia’s launch vehicles in order to reach the International Space Station. There are no longer any Oklahomans in the astronaut program, but past Oklahomans left a legacy still felt today. Oklahoma is the only state to have had astronauts that flew in every phase of the manned space program, from Project Mercury to the Shuttle. And the story doesn’t end there. Our state has hundreds of scientists and engineers who have worked in nearly every phase of space exploration, either for NASA or for various companies contracted by NASA. Many believe these people to be a product of Oklahoma’s pioneer spirit and heritage, groundbreakers seeking new frontiers to explore and learn from. A total of eight astronauts have ties to Oklahoma. Altogether, they’ve flown 19
missions in space. The eight include: Leroy Gordon “Gordo” Cooper, Mercury and Gemini (born in Shawnee) Thomas Stafford, Gemini, Apollo and Apollo-Soyez (born in Weatherford). Fred Haise, Apollo 13 (graduated from the University of Oklahoma and lived in Lawton). Stuart Roosa, Apollo (grew up in Claremore). Owen Garriott, Apollo-Skylab and Shuttle (born in Enid). William Pogue, Apollo-Skylab (born on Okemah). Shannon Lucid, flew Shuttle (grew up in Bethany). John Herrington, flew Shuttle and Internaengineers. The lasting impact these men tional Space Station (born in Wetumpka). and women made on NASA is an amazIn addition to these astronauts, the ing accomplishment that Oklahomans Oklahoma Historical Society has identishould be glad to brag about. fied close to 50 Oklahomans who worked Visit an Oklahoma Space Museum with or are currently working for NASA or your family this summer. NASA contractors as scientists and
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Oklahoma Destinations
by Michael Dean, Oklahoma Historical Society
Safe In The Sun
Continued from page 18
contributing to the increased melanoma cases. Tips for teens include: • Make sunscreen a habit for every outdoor sport and activity. • Find stylish protective clothing, hats, and sunglasses to wear. • Parents can be good role models, so let your teenager see you being smart about the sun. Find balance this summer between getting too much sun exposure, which causes damage and too little sun, which might be harmful by reducing the body’s vitamin D levels. The American Medical Association has recommended 10 minutes of direct unprotected sun exposure several times a week (AMA 2008). However, the American Academy of Dermatology holds that “there is no scientifically validated, safe threshold level of UV exposure from the sun that allows for maximal vitamin D synthesis without increasing skin cancer risk” (AAD 2009). Vitamin D supplements may be an alternative, but there is debate over the proper amount. The Institute of Medicine has launched new research to reassess the current guidelines. In the meantime, your doctor can test your vitamin D levels and give advice on sunshine versus supplements.
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Thrive in the Garden
Dennis Martin, PhD Professor & Turfgrass Extension Specialist – Oklahoma State University
6. Consider “smart” technology. Climate or soil moisture sensor-based controllers evaluate weather or soil moisture conditions and then calculate and automatically adjust the irrigation schedule to meet the specific needs of your landscape.
7. Install a rain shut-off switch. Sometimes it does rain during a drought! These money-saving sensors turn off your system in rainy weather and help compensate for natural rainfall – they can be retrofitted for almost any system. 8. Consider low volume drip irrigation for plant beds. If you are going to irrigate gardens, trees and shrubs, try installing micro-irrigation. Micro-irrigation includes drip (trickle), micro-spray jets, microsprinklers, or bubbler irrigation to irrigate slowly and minimize evaporation, runoff and overspray. 9. Water at the optimum time of day. Water when the sun is low or down, winds are calm and temperatures are cooler, between the evening and early morning. This reduces water lost to evaporation. As much as 50 percent of water applied mid-day is lost directly to evaporation. This is water that does not make it into the soil without providing any benefit to your plants. 10. Water only when needed. For lawns, if you budget for watering and the supply of water is available then try to saturate the root zone to the 4-inch depth. Before applying again, let the soil dry until the turf wilts, but not to the point where it turns brown. This method has to be done by applying water slowly enough that it doesn’t run off rather than be absorbed by the soil. Watering too much and too frequently results in excessively shallow roots, weed growth, and disease.
What About Other Management Practices on the Lawn?
If you are in a drought and you don’t plan on irrigating or you are severely limiting irrigation, then mowing, fertilization, and all pest control applications will need to be modified. Mowing heights should be increased in a drought. For common Bermuda Grass lawns, this generally involves raising mowing heights about 3 inches. Higher mowing heights can help the plant grow a deeper, more extensive root system. If fertilizer is not going to be washed into the soil by rain or irrigation, then cease any planned fertilizer applications on the lawn until the soil is moist or until water restrictions are removed or lessened and irrigation can be restarted. Likewise, post-emergent herbicide applications continued on page 32 Thrive Oklahoma
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Living Well
As of mid-June, 85 percent of Oklahoma was in the “Severe Through Exceptional” drought category, according to the U.S. National Drought Monitor. Many Oklahomans continue to irrigate their lawns during the drought. Whether you have an in-ground automated irrigation system or it’s just you and your garden hose, here are some tips to improve lawn growth, reduce the amount of water wasted and shrink your water bills. 1. Adapt your watering schedule to the weather and the season. Familiarize yourself with the settings on your irrigation controller. Adjust the watering schedule regularly to be responsive with current weather conditions. Don’t just leave the irrigation system clocks set to their original settings or settings from this spring. 2. Schedule each individual zone in your irrigation system. “Scheduling” accounts for the type of plant material being used, its water needs, its maturity, the sprinkler type used, sun, shade and wind exposure as well as the soil type in that area of the landscape. The same watering schedule should almost never apply to all zones in the system. During a hot and windy summer in a multi-month drought, tall fescue may require up to 2 inches of water per week to survive, where Bermuda Grass may not be lush but can survive and stay somewhat green on 0.75 to 1.0 inches per week. 3. Inspect your system monthly. Check for leaks, broken or clogged heads, and clean filters as needed – or engage an irrigation professional to check your system regularly. 4. Adjust the pattern of sprinkler heads. Fix obstructions that prevent sprinklers from distributing water evenly. Keep water off pavement and structures where it is wasted. 5. Consider hiring a professional to audit your system for efficiency. Hire a professional to conduct an irrigation system audit and to perform a uniformity test. This can be especially helpful if you have areas getting too much or too little water.
Green Turfs
Continued from page 31
(those that kill existing visible weeds) will need to be reduced, eliminated or postponed during a drought. Many post-emergent herbicides are not effective on weeds that are not actively growing during a drought. Also, turf grasses that are under drought and heat stress are less tolerant of herbicides. By adjusting irrigation, mowing, fertilization and pest-control practices during the drought, we can meet the needs of our lawns and budgets while being good stewards of our water resources and environment. These tips were adapted from the National Irrigation Association website and Oklahoma State University HortTip articles by Turfgrass Water Issues Specialist Dr. Justin Moss.
http://www.okhumane.org
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by Vicki Latham P.A.-C. It can’t be denied: our environment is becoming more and more toxic every day. And if the environment is polluted, then so are we. Our “body burden” is the amount of toxicity that exceeds what normal body mechanisms can eliminate. Chemicals and heavy metals are stored in our fat, bones, and in functional tissues. This toxic tissue build-up results in the inhibition of normal cellular function. When the body becomes overloaded like this, people feel tired and become prone to a variety of diseases.
tested to determine their effects on the human body individually, or combined.
Recently, the Centers For Disease Control and Prevention increased the estimated number of industrial toxins carried by the average American from 27 different toxins in 2001 to some 212 toxins in 2009. That’s just an eight-year time span. A recent study of umbilical cord blood from newborns (people that haven’t been on this planet very long) showed an average of 200 industrial chemicals and heavy metals to be present. Every baby tested had Teflon, flame retardants, and pesticides present in the cord blood samples at birth. How did these chemicals get there?
Our water sources are becoming contaminated by industrial run-off, excess pharmaceuticals being flushed, and industrial accidents like the recent Gulf oil disaster. The air that we breathe has been known since the 1970s to contain extreme levels of auto exhaust, airborne industrial pollution and even cigarette smoke. Natural factors include wildfires and volcanoes, which are a major source of mercury in our air. Because our bodies are capable of daily detoxification and they are resilient, a healthy adult can tolerate years of daily exposure to these toxins. Often the effects are gradual and go unnoticed. Our liver, kidneys, bowels, and skin process, and excrete, toxins on a daily basis. The methods by which we can assist the continued on page 39
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Living Well
As we eat, drink, and breathe, we’re constantly taking in potentially toxic chemicals. This is the downside of industrialized life. Nearly 90 percent of the thousands of industrial chemicals in current use have never been
When we eat, we’re exposed to herbicides, pesticides, hormones, food additives and fish from contaminated waters. Even when we try to eat a healthy, natural diet, we can be exposed to unwanted chemicals in our food sources. Also, it’s now apparent that the canned goods we stock our pantry shelves with are lined with BPAs. Yes, the synthetic lining on canned goods is capable of disrupting our hormone balance!
by Ronda C. Gray, M.S., CRC, CEAS, CHt Women commonly hear statements about how painful labor and birthing is. During my first pregnancy, I was told by several mother’s who had gone before me that childbirth is the worst pain I’d ever experience. I believed them! What you expect, you tend to get. The result was a painful labor, succumbing to fear, and requesting an epidural very early on. I know I’m not the only one who has had this experience. Birthing hypnosis teaches a highly effective way to use self-hypnosis to stay calm, release fear, control sensations and create a satisfying natural childbirth experience. Studies have shown that using hypnosis shortens labor and reduces pain. A mom-to-be can learn techniques that help her become relaxed throughout her body. The mother uses her five senses (sight, smell, touch, taste, and hearing) and connects with the power of being a woman. The purpose is to have the mother relax physically, mentally, and spiritually while gaining strength and trust in her body.
Each Blissborn two-hour class features activities, hypnosis, discussion, special training for birth partners, a practice CD and a manual. Classes are: 1: Discovering Self-Hypnosis, 2: Practical Skills for Mom & Partner, 3: Birth without Fear, 4: Tame Labor Pain with your Brain 5: Putting it all Together. This class is intended for couples in their third trimester. Private and group classes offered. Birth professionals can attend as guests at no charge.
The First Lady On A Mission Continued from page 22
The most exciting move by Walmart, and the one most readily praised by nutrition experts, is the chain’s newly announced commitment to bringing down the price of fresh produce — in new stores in the middle of food deserts. No food is as nutritionally dense as fresh produce. The closer to the earth you eat, the healthier you’ll be. Produce, more than any other type of food, is unobtainable in food deserts. Ever seen cauliflower in a 7-Eleven? But even if it were available in convenience stores, that cauliflower would be out of reach for low-income consumers. It’s expensive to bring fresh fruits and produce to market and that expense shows up in the price. Budgets only stretch so far and it’s just a fact — frozen green beans are cheaper than fresh ones. Walmart’s goal: make it less expensive to get the good stuff and save consumers more than $1 billion per year. The importance of Michelle Obama’s endorsement of Walmart’s Healthy Foods Initiative can’t be ignored. She’s put the credibility of her own initiative, Let’s Move! on the line. But if Walmart’s plan works, she’ll be a lot closer to meeting her goals of wiping out food deserts in seven years and childhood obesity in a generation. 34
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My breathing instantly fell into a slow, effortless pattern. My legs became weightless and I floated with the persistent counting and swaying that Mr. Boyne used to deepen my trance. I don’t know what I was expecting. Perhaps some vanishing point blackout, or awakening to a psychedelic world of twisted physics, like in the movies. I did, however, recognize my experience instantly. It was a trance, just like trances I had experienced in theater and yoga training. I recognized a distant, yet present feeling, floating, aware, yet unconcerned. It was my first week in training with Mr. Boyne and he was demonstrating his famous “standing, rapid induction” for the rest of the class. While most clinical hypnoses are more passive, his dramatic technique yielded immediate results. The sense of surrender, the inundation of well-being, and the attachment to instruction would all become familiar hallmarks of a hypnotic trance. Oddly, I felt in control during the entire demonstration, though I responded rapidly to every suggestion I was given. When I was told after opening my eyes that they would close on command, I awaited that command and quietly hoped my operator would return me to the realm of bliss. In earlier lessons we were instructed to “behave as though we were giving an Oscarwinning performance of a person being hypnotized.” Somewhere, in my dreaming mind, a golden statue adorns a shelf of remembrances. I later learned this ecstatic experience was not just a delusion. Through trance, I was producing changes throughout my
nervous system that caused corresponding chemical changes within my body. Since that day I’ve been privileged to observe the same responses with hundreds of individuals. I’ve studied and helped produce the biological changes that occur, from the muscular and cardiovascular levels to the behavior of cells and the DNA they hold. In this state of surrendered focus, formation of ideas in the brain sends a cascade of chemicals through the body, normalizing function, then initiating behavioral and healing responses. That sense of paying attention while not paying attention that comes with hypnosis helps to selectively trigger cellular and tissue changes, a phenomenon now referred to as “plasticity.” Sages and scientists have contemplated this enigma for centuries. Only in modern times, with precise instruments, can we now measure reactions in the brain and the body and understand what is happening during hypnosis. As the beloved science writer Lewis Thomas pondered decades ago, “Something happens when a wart is hypnotized away... If we could understand this mechanism, it would be worth establishing a National Institute of Warts.” His comments were not simply about warts, but also about the physical changes that take place as a result of the psycho-neuro-immunological conditioning capable with hypnosis. Whether to resolve emotional conditions such as anxiety, fear, or grief; to enhance academic, creative, or athletic performance; or to boost recovery from injury, surgery, or illness, the potential of hypnosis is immeasurable. Indeed, the true mystery of hypnosis is not in the method or state, but in the revelation and demonstration of the potential of human consciousness. Its possibilities are empowered by the mysterious nature of the mind itself. This mystery invites us. Einstein said that the most beautiful experiences we can have are the mysterious. Hypnosis takes us to a place of discovery where mind and body experience growth in change. There are many methods to evoke similar outcomes. One has even been called “hypnosis without the trance.” As for me, I prefer to take my paradigm shifts with the ecstasies of hypnotic trance.
Timothy lending relief to victims of Hurricane Katrina.
Timothy L. Trujillo is a Mind/Body Healing Specialist who utilizes Acupuncture, Dietary Therapy, Hypnotherapy, Reiki, and Aromatherapy to help individuals manage pain, sleep, immunity, and behavioral issues. He is director of Oklahoma Healing Arts Institute and First Medicines. Contact Timothy at 888.392.9663 or timothytrujillo.com Thrive Oklahoma
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Mind / Body Connection
The first time I was hypnotized, I didn’t know what to expect. I looked deep into the piercing eyes of Gil Boyne, his azure eyes compelling me to respond to his command: “Sleep!” A snap of the fingers, a jolt from behind and I collapsed onto Mr. Boyne’s shoulder.
by Paul Fairchild Thrive Oklahoma magazine previously reported on Mayor Mick Cornett’s efforts to put Oklahoma City on a diet. Now Tulsa mayor Dewey Bartlett, also tired of seeing his hometown at the bottom of healthy city lists, is looking to get Tulsa lean. Bartlett’s goal for his plan, Get Lean Tulsa, is tied directly to the city’s position on those lists. He wants to pull Tulsa to the top of those lists by 2021. Explaining why one group or another isn’t living healthily is difficult. It costs the Centers For Disease Control a small fortune to answer questions like that at the municipal level. Victoria Bartlett, the First Lady of Tulsa and Get Lean Tulsa’s biggest proponent, hints that the CDC isn’t needed to answer that question. A little common sense will do just as well. “When you travel across the city and you look at the different attitudes of people and their lifestyle, you can easily conclude that it’s cultural, it’s generational, it’s learned behavior,” she says. “One of the focuses of Mayor Bartlett’s administration is to educate the public, to teach people to start seeing their bodies from the inside out so that they know what they’re putting in their body and what they’re doing with their bodies produce the end result of the appearance of their body.”
Bartlett, taking a page out of Cornett’s playbook, is pulling together as many partners as possible in support of the program: corporations, nonprofit organizations, and agencies focused on health and wellness are only three of the many groups he hopes to enroll. “We have many organizations that are concerned and focused on the health of Tulsans. By bringing together all the groups who are working toward a common goal, we can make a difference and help reduce obesity and illness-related health problems and create the healthiest city in the country,” says Bartlett. Get Lean Tulsa is currently powering a weight loss competition between the staffs of St. John’s Hospital and St. Francis Hospital. It’s a prime example of the kind of fun and educational projects the mayor hopes to inspire among corporate sponsors. A recent trip to Taiwan reinforced the Bartletts’ ideas about healthy eating and obesity. “Just recently, Mayor Bartlett and I took a trip to Taiwan,” says Mrs. Bartlett. “I was just amazed at how thin all the people in Taiwan are. It would be an exception to find somebody even slightly obese. But I have yet to see people eat as much as they do. We always dined with them. They always had fresh fruit and drank a lot of green tea, lots of vegetables, lots of seafood and everything was fresh. I saw how they ate, versus how we eat here - Big Macs, french fries and so on. They just don’t do that in Taiwan. Their culture is just a thinner way of living.” With an objective of teaching Tulsans better eating and exercise habits, Get Lean Tulsa features a new web site, www.getleantulsa.com, that helps users do both. The site helps users track everything from pounds lost to calories burned. Linking these statistics to various activities helps Tulsans understand the relationship between exercise and health. “The idea is to get educational information to the public. We’ve started that with our web site. Our web site has a vast amount of information. Our first goal is to get enough people informed about our website and reading it and using it as a tool to lose weight. A lot of people just don’t know how to do it,” says Mrs. Bartlett. continued on page 38
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The average distance that produce travels to market is 1,500 miles. Unfortunately, those tomatoes don’t travel on planes. Nor do they get frequent flyer miles. They sit in the back of a semi from farm to grocery store cargo bay. It’s a rough ride. Trailers aren’t conducive to freshness. Whole Foods Market, coming to Oklahoma City shortly, has a different idea. Buy local produce, save your vegetables the ride and punch up the local agricultural market. The new 35,000 square-foot store, set to open its doors in October of this year, will anchor the next phase of development of northwest Oklahoma City’s Classen Curve. The grand opening is still a ways off, but Whole Foods Market has been working with local farmers for months, setting up deals that will put Oklahoma produce on their shelves. After everything is said and done, about 20 percent of the store’s produce will come from local sources. “We supply a full selection of produce throughout the year. We have globally and locally sourced products,” says Chris Romano, Whole Foods Market’s Southwest Local Product Liaison.
plus. And I’d like to have more,” says Romano. Whole Foods Market is already well-known to Tulsans. This will be the second Whole Foods Market in Oklahoma, and the largest natural and organic supermarket in the state. The company has a long-standing commitment to the environment and the new market will be built to exacting green standards from the ground up. “First and foremost, we want to support local economies. We want to provide local, iconic foods. We want our local agricultural economy to be strong. If I can buy it locally, I will. And, of course, freshness is a factor. It’s not trucked in and there are less miles to market. Really, we want to see local agricultural economies get built back up. They used to be incredibly strong,” says Romano.
Romano’s choice, however, is to put as much local produce on the shelves as possible. It’s a fresher, higher quality product. Whole Foods Market’s corporate structure is, for that very reason, set up to deal with local farmers. The company is comfortable with that, a quality most grocery store chains don’t have. Farmers will have to jump through some hoops to land on Whole Foods Market’s shelves, but they’re small hoops. On some occasions, farmers will need to package their produce. Romano dislikes overly packaged product and insists that the most complicated packaging shoppers will find in a Whole Foods Market store is a clamshell carton. The cost of the cartons — and they are rarely needed — are negligible, not even a gentle tap on farmers’ or shoppers’ pocketbooks. Farmers must also carry product liability insurance covering up to $1 million. The cost depends on the farmer’s financial situation, but they range from $300 to $500 per year. Most farmers, having dealt with large buyers before, already carry this insurance. “We work with probably a couple dozen farmers in Oklahoma. We have 6 or 7 right now, but through the course of the year - produce is seasonal, of course - definitely a dozen Thrive Oklahoma
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Feature Story
by Paul Fairchild
Tulsa Get Lean Program Continued from page 36
The web site contains over 100 simple, easy-to-make recipes that are also easy on the waistband. The new, improved site is geared towards those that don’t already lead healthy lifestyles. Previous outreach programs, Mrs. Bartlett feels, were tapping those already engaged in healthy activities. Most people with unhealthy diets, she believes, don’t know what to eat, where to eat, how to make good meals or where to buy the ingredients for them. To that end, the site features a weight loss primer that covers everything right down to a simple explanation of calories and how they work. “This will be an ongoing process. We’re really trying to take Tulsa from the bottom and move us up to the top. It will be a long and dedicated effort that I’m hoping will reach beyond the Bartlett administration and continue with future administrations. That’s what it will take to get our city healthy and fit,” says Mrs. Bartlett.
OKC Riversport Fitness Continued from page 23
The first structure to grace the banks of the revitalized Oklahoma River was the Chesapeake Boathouse. It sits just south of Bricktown in the Boathouse District on the Oklahoma River. This community facility is the headquarters of Riversport activities and programs, and is a center of community activity for people from across the metro area. In addition to river sports, the Chesapeake Boathouse along with the Devon Boathouse facility, is available for events such as business meetings, receptions and weddings. The Route 66 Boathouse is located along the east shore of Lake Overholser, just south of the historic Route 66 Bridge. This community facility offers access to the North Canadian River and Stinchcomb Wildlife Refuge for kayaking and access to Lake Overholser trails. Because of this connectedness with several natural outdoor attractions, this is a favorite location for running and cycling, as well. A landmark structure on the lake for decades, the Route 66 Boathouse has been refurbished and is now a community gathering place for outdoor recreation. “With two locations in Oklahoma City offering a variety of fun fitness options, we are making it easy for people to get outside and be active,” said Woodie. “Our activities are great for families – anyone eight and older can go out in a kayak or get into a dragon boat. We can even put together custom experiences for groups for parties, reunions, or groups of any kind that want to experience water sports.” Learn more about all the exciting activities on the Oklahoma River and at Lake Overholser online at riversportokc.org or by calling (405) 552-4040.
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Environmental Pollution Continued from page 33
body in the detoxification process can be classified in two ways, either through active or passive elimination. Active methods include deep tissue massage and lymphatic work. Many times using high quality essential oils during the massage can assist the body’s natural elimination process. Purging with various colon cleanses, colonics, and herbs are another option. Traditional sweat lodges, infrared saunas, hyperbaric treatments, and other technologies also help rid the body of toxic build-up and help it run more efficiently. Diets that incorporate raw foods with live enzymes, probiotics and the natural fiber found in plant sources have amazing benefits when consumed on a regular basis. Specific nutrients, and supplements such as antioxidants, glutathione, L-lysine and a host of other nutrients empower your body to run at optimum efficiency. By incorporating exercise, pure drinking water and even fasting, you can cleanse the body very effectively. What all these health techniques have in common is that they require the body to actively detoxify the tissues by elimination, which requires knowledge and discipline.
Living Well
The easiest, and most effective method of passive detoxification involves the use of zeolites. Zeolites come from a family of minerals commonly found near dormant volcanoes. The molecular properties of a negatively charged, cage-like structure enables this molecule to capture potential toxins, which can then be eliminated. Purified, micronized zeolites have been on the market for years and are generally recognized by the FDA as safe (GRAS). If more information is needed please contact Vicki Latham, PA-C at www.toxinclear.com
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Support Your Local Farmers’ Markets Continued from page 6
Oklahoma City OSU/OKC Wednesday Farmers’ Market • 1120 NW 63rd Street, Wed: 11:30am-4:00pm. May 4 - Sept. OSU/OKC Outdoor Summer/Indoor Winter Farmers’ Market • 400 N Portland (under the Horticulture pavilion), Summer Sat: 8am-1pm, mid April - mid Oct.,Winter Sat: 10am-1pm. mid Oct.- mid April Oklahoma City, Continued... OSDH Wellness Farmers’ Market, 1000 NE 10th Street, Fri: 11am-1pm. June-Aug. East Side Farmers’ Market • NE 23rd & Prospect, Friday & Saturday: 8am-2pm. June-Nov. Women In Ag. Community Farmers Market • YWCA 1701 N Martin Luther King, Fri 9:00am-1:00pm June - Aug. Okmulgee - Okmulgee Farmers’ Market • 100 W 6th Street, Fri: 8am-2pm. May-Oct. Owasso - Owasso Farmers’ Market • 8300 N Owasso Expressway (At the YMCA), Wed: 7am-11am, Sat: 8am-Noon. May-mid Oct.
Ponca City - Ponca City Farmers’ Market • 14th ST and Highland Pioneer Woman Museum,Tue: 4pm - 6pm Sat: 8am -11:00am May - Sept.
Pryor - Mayes County Farmers’ Market • One Court Place (Courthouse lawn), Pryor, OK Sat: 8-11am mid May - mid Oct.. Sallisaw - Sallisaw Farmers’ Market • Cherokee & Elm St. West of Library, Wed and Sat: 8am - Noon April-Oct. Sayre - Sayre Main Street Farmers Market • Main St (Hwy 152), Sat 8:00AM - 11:00 AM June-Oct
Seminole - Seminole County Farmers’ Market • 910 W Wrangler Blvd. Tues, Sat: 8am-12pm. May-Oct. Shawnee - Tractor Supply Co. Farmers’ Market • 4850 Shawnee Mission Dr. Sat. & Sun.: 8am - 5pm Sun.: 8am-5pm June-Oct.
Pottawatonie County Farmers Coop Market • Hwy 77 & Hardesty Road, Shawnee outside city limits, Wed 8:00AM - 2:00 PM Sat 8:00AM - 2:00 PM Mid April – Oct.
Skiatook - Osage Hills Farmers’ Market • 202E Rogers Blvd, Sat 8:00 AM - 12:00 PM June-Sept.
Stillwater - Stillwater Farmers’ Market • Summer 309 N Main Street Winter 1118 West Hall of Fame Ave (the offices of Northern Oklahoma College), Summer Wed, Sat: 8am1pm. April-Oct.. Winter Sat: 10am-1pm. November-March OSU Stillwater Farmers’ Market • Student Union Parking Garage top level, 10:00 A.M. to 3:00 P.M. 2nd and 4th Thursday of the month June-Oct. Stilwell - Stilwell Farmers’ Market • 5 N 6th (Stilwell Library), Wed, Sat: 8am-Noon. April-Oct.
Stroud - Stroud Farmers’ Market • 307 N 8th Ave NE Corner of Route 66 & Hwy 99, Saturday 8am-12pm May-Oct.
Tahlequah - Tahlequah Farmers’ Market • Muskogee Ave. between Morgan & Spring Streets Norris Park, Sat: 8am - 12pm May 7 - Oct Talihina - Talihina Farmers’ Market • First Street & Dallas, Wed & Sat 8:00 A.M.-1 P.M., April-Oct.
Tishomingo - Johnston County Farmers’ Market • 8th & 9th and 208 North Kemp, Mon, Sat: 7:30am-2pm. May - Oct. Tulsa - Downtown Tulsa Farmers’ Market • 3rd & Boston at William’s Green, Tues: 10:30am-2pm. May-Oct. Pearl Farmers’ Market • 610 S Peoria (6th & Peoria Centennial Park), Thurs: 4:00pm7pm. mid April - end Aug.
Downtown Saturday Market • 5th & Elgin, Sat: 10am-4pm May-Oct. Cherry Street Farmers’ Market • 15th between Quaker & Rockford, Sat: 7am-11am. April-Oct. North Tulsa Farmers’ Market • 2620 E 56th Street N, Sat: 9:00am-12:30pm. June-Oct. TCC North Tulsa Farmers Market • TCC Northeast Campus 3727 East Apache, Wed. 2-6pm June - Oct. OU-Tulsa Farmers’ Market • 4502 E 41st St, Mondays: 8am-2pm April-Oct. Saint Francis Farmers Market • 6161 S Yale, Thurs: 7:00am-3pm. May-Sept. 30 Brookside Farmers’ Market • 39st and Peoria Food Pyrimid Parking lot, Wed: 8am-Noon. May-Oct. Tuttle - Tuttle Farmers Market • SW 2nd and Main Street, Sat 7:30 AM - 11:30 AM May-Sept. Valliant - Valliant Farmers’ Market • Hwy 70 West Railroad Track, Mon-Sat: 9am-5pm. May-Aug.
Weatherford - Weatherford Farmer’s Market • Means Park Kee & Indiana 6 blocks North of Main, Tues: 4pm-7pm; Sat: 8am-12:00pm. May-Oct.
West Siloam Springs - West Siloam Farmers Market • Hwy 412 United Methodist Bethel Church, Fri: 8am-1pm. April-Oct. Wilburton - Latimer County Farmers’ Market • 302 W Main, Wed: 9am-1pm, Fri: 9am-1pm. June-Oct.
Woodward - Woodward Main Street Farmer’s Market • 9th and Texas, Tues, Thurs: 2:30pm-6pm; Sat: 7:30am-12p.m. May 28-Oct. 31
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by Brian Calvin
1. Make the Time. Set an appointment with yourself. You don’t miss business meetings or client appointments, do you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Make your exercise appointments a priority. 2. Set realistic goals. You need quantifiable long-term and short-term goals for your fitness program so you can gauge your progress. Having goals, particularly short-term goals, allows you to track progress and stay motivated. For example, runners can register for an event (5K, 10K, and so on) and as soon as that event is completed, register for another. Having an event in the future is a powerful motivator. Just remember that your goals should be realistic and attainable.
3. Remember the benefits of exercise. Remember the feeling of euphoria you experienced after a particularly good workout? You experienced that feeling because the most powerful “feel good” drugs in the world – endorphins – were coursing through your veins. Nothing feels better. Revel in that feeling. It will fuel your motivation on those inevitable days when you just don’t feel like exercising. 4. Finally, and most importantly, use ACCOUNTABILITY to help you. Accountability is the most important tool you have to keep your commitment to those New Year resolutions rock solid. Accountability to a spouse, partner or friend can be challenging because they might stop nagging you because they don’t want to damage the relationship. The secret is accountability to a coach or mentor – someone committed to your success and impervious to your excuses. They can also help you with numbers 1, 2 and 3 above. Brian P. Calvin is the owner of Park Harvey Athletic Club and a certified personal trainer. He can be reached at (405) 606-7100 or at his club in the Park Harvey Center in Downtown Oklahoma City at 200 N. Harvey Ave, suite 120, OKC, OK. 73102.
Living Well
If you’re like most people, you enter each new year with the intention of improving your life. By this time of year more than 50 percent of us give up on those New Year resolutions. Of course, when that pattern repeats itself year after year, we eventually give up on the good intentions. If your commitment is flagging, there’s still hope. There’s nothing more important than your health. Here are 4 simple things you can do to put some oomph back in your New Year resolutions:
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The human body is an amazing work of art. The complex systems, tissues, organs, and cells all working together in perfect harmony without any conscious thought. You don’t have to tell your lungs to inhale and exhale, or your heart to pump blood through your veins, or your digestive system to assimilate the nutrients you eat. Ideally these functions all carry on quietly inside you while you go about your daily activities. Every critical function in your body relies on a single foundation to operate properly – the central nervous system. Encased in your spinal column is your brain’s mode of communication with all the vital organs and cells in your body. A constant stream of billions of messages flows over this vast communication system to keep your body working correctly. When that communication is compromised, so is your health. What might interfere with the messages sent from your brain down through the nervous system? Signals can be cut off because of nerve pressure from misaligned vertebrae in your spine, called subluxations. When you are misaligned, it brings dysfunction to the body’s systems. When you are aligned well, it brings wellness to every part of your body. In order to maintain vibrant health, you must also maintain an aligned spine. Spinal maintenance could be one of the most significant health investments you ever make. When the spine is not maintained, the lack of communication between the brain and the body causes a breakdown in normal tissue cells until enough abnormal cells have been formed to cause disease. In both cases, problems develop silently until enough damage occurs to trigger a symptom. Most people wait until they experience symptoms, or even crisis, before seeking help, when simple maintenance could have prevented the suffering. But how do you know if you’re misaligned?
The Causes of Spinal Misalignment Even if you feel great, look great, and live a healthy lifestyle, it’s likely that you have vertebral subluxations. Just as your car needs occasional tuning even when used normally, your spine requires adjustments to realign the subluxations caused 42
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by Ryan French, DC by daily stress. Any physical, chemical, or emotional stress can throw your spine off balance and result in misalignment of the vertebrae. Physical stress can range from whiplash trauma to sleeping in the wrong position to sitting at your desk with your head down over papers or a keyboard. And infants are not exempt – the birthing process itself can exert 4060 lbs. of pressure on the spine. Chemical stress is anything that upsets the body’s chemistry, like consuming too much sugar or chemical preservatives, or breathing environmental pollutants. It is difficult to avoid chemical stress, even when you are leading a clean lifestyle. When body chemistry is disrupted, muscle and ligament tone is weakened, leading to more subluxations. Mental stress is something everyone has and will experience in their lifetime. Tense emotional situations and everyday frustrations cause muscles to tighten unnaturally, resulting in uneven pressure on the spine and vertebrae to be pushed out of alignment. The good news is that when the subluxations are removed, it releases the nerve pressure and allows the mental impulse to get through and replace the abnormal cells with healthy ones. This is healing.
body, total function approach to health care. We’re all grateful for skilled medical doctors and modern medicine. But we should also be impressed with the body’s amazing ability to recover, rejuvenate, and restore itself to health. If spinal alignment is maintained, your body has a greater potential to heal and stay healthy. When expensive or invasive medical procedures can be avoided or prevented, it makes sense to take the gentler, more natural approach. Because spinal alignment is foundational, this means that chiropractic care can help with virtually any condition that ails you. Chiropractic adjustments have been shown to improve everything from asthma and allergies to heartburn and ulcers to diabetes and heart conditions. Regular adjustments for the kids can also help prevent earaches, commons bugs, and even learning disorders. Chiropractic care does not claim to be a cure-all, but it can certainly help create the optimal state for your body to “cure all” of its inner dysfunctions. Give your body the best chance at vitality by caring for the true foundation of your health – your spine. For more information, contact Dr. Ryan French at Livewell Family Chiropractic Center; 405-286-6300. 3543 W Memorial Road, Oklahoma City, OK 73134
Living Well
How to Stay Balanced
To remove any vertebral subluxations and maintain an aligned spinal column (and therefore an unhindered nervous system), consider incorporating four things into your healthy lifestyle. 1.HYDRATION. Drink plenty of fluids, preferably water, to lubricate the joints. Water is also vital to many other functions in your body. 2.MOVEMENT. Exercise and stretch to enhance flexibility and mobility. Be sure that you have corrected any severe spinal misalignments before beginning a vigorous exercise or stretching regimen. 3.ERGONOMICS. Improve lifting techniques, use supportive shoes and seating when working, and arrange your sleeping position to avoid awkward postures. 4.ADJUSTMENTS. Chiropractic adjustments are essential to provide proper alignment of the spine. Regular chiropractic care is the key to stability, mobility, flexibility, and optimum spinal maintenance. Chiropractors are known for helping people who suffer from back or neck pain, but chiropractic care is so much more than relief for a sore back or stiff neck. It’s a total Thrive Oklahoma
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Raw foods feed the body and return the joy of eating without the guilt that is associated with consuming processed junk foods, which only leads to cravings, over-indulging and addiction. Many people approach the subject of diet, seeking solutions for improving health, increasing energy and resolving weight issues. Most have a misconception that a healthy diet must limit great-tasting foods. We are designed to enjoy all the flavors and textures of food in its natural state; this includes salty, spicy, savory, sweet, bitter and pungent. Flavors and textures are for our enjoyment as we refuel our bodies.
Evening Meal
Research has show n that walnuts are a rich source of an flammatory omega-3 ti-infatty acids and heart -healthy mono-uns urated fats. Most pe atople are surprised to discover that wa can actually suppor lnu ts t weight loss. Sadly , they associate nu being a high-fat, hig ts as h caloric food and av oid them. It has be proven that obesity en involves chronic, un wanted inflammatio Walnuts are uniqu n. e in their collection of anti-inflammator nutrients and are ev y en being included in the prevention an treatment of obesity d/or .
(Yields 6 servings)
INGREDIENTS: • 3 cups walnuts, so aked 4 hours • 1 bunch cilantro • 1/2 cup Nama Sh oyu • 1 Tablespoon cumi n powder • 1 teaspoon coriand er powder 4 heads endive 1 pint cherry tomato es, halved 2 avocados, sliced DIRECTIONS: Process ingredients in a food processor until pate textur e. Fill the cavity of endive shells and top with tomatoes and avocados. Serve 3 wraps per person.
Morning S One of the
tart
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Afternoon Treat are a Bananas have an abundance of vitamins and minerals. They e or exercis before eaten be should and energy great source of natural when lull midday that during s banana eat Also, t. workou an intense antioxifeeling tired and sluggish. Unlike processed dark chocolate, ation preserv the s include benefit dants are preserved in raw cacao. One cause and rancid e becom heated when which of Omega 6 fatty acids, inflammation. Keep it raw! (Yields 6 servings) INGREDIENTS: • 6 ripe bananas
• 1 cup shaved coconut • 1 cup chopped nuts
• 3 cups choice of fresh fruit • 6 fresh cherries • Raw Cacao Sauce
DIRECTIONS: Peel bananas and quarter. Freeze for at least 24 hours. Process frozen bananas through a twin gear, auger or masticating juicer. Drizzle Raw Cacao Sauce and sprinkle with nuts and fruit with a cherry on top. Note: This dessert consists of mainly fruit, so serve it for breakfast for a special summertime surprise for your family.
Photos and layout by Kristen McEuen
This summer try a meat free burger! Summer Portobello Burgers by raw foods chef Blake Schrick It’s that time of year when everyone enjoys preparing their favorite meats on the grill. Here is a recipe that vegans and carnivores are both sure to love. Note: this healthy alternative to a traditional burger is prepared in a dehydrator.
Burger
3 T extra virgin olive oil 2 T Nama Shoyu (raw unpasteurized soy sauce) 1 T Apple Cider Vinegar 4 cups chopped Portobello mushroom 1 cup soaked almonds 1 cup soaked pumpkin seeds 1 T fresh coriander 4 cups scallion minced 1 clove of garlic minced 1 cup of parsley finely chopped Sea salt and black pepper
*Bring all ingredients together in a food processor until you get a consistency that will make a hamburger like patty. Dehydrate for 8-12 hours depending upon the thickness of patties.
Sauerkraut
2 each ½ heads of various cabbage 2 T caraway seed 2 T ginger minced 2 T sea salt or more 1 t lemon zest *Chop cabbage in long pieces or however you prefer serving it with your burgers. In large bowl, massage the cabbage with your sea salt and all ingredients until all the water begins to drain from the cabbage. After thoroughly massaging your cabbage place a smaller bowl filled with water into the bowl of cabbage to place weight on top of your ingredients. This will help to release more water from the cabbage as it’s fermenting. Refrigerate for at least 24 hours. The longer the cabbage ferments the better your sauerkraut will be flavored.
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