American Indian Living Magazine: Outlook Spring 2024

VOLUME 14, ISSUE 1

Your Health is a

HAND-TOMOUTH DECISION pg. 16

HEALING WITHIN CORRECTIONS:

Southcentral Foundation’s Strength-Based Approach pg. 22

Outlook

Letter from the Publisher After World War II there emerged a host of stories of courage, perseverance, and faith.

Persecuted individuals focused on positive outcomes: POWs focused on the future and dreams. The result showed clearly that if we choose a positive outlook, always looking for the best even when we are handed the worst, we fair much better than expected.

Outlook has to do with hope, faith, and trust that there is still good in the world. "Mind over matter" is a phrase that can apply at times. I’ve know people with cancer and given two months to live who are still around after 10 years and the doctors can’t explain how it happened.

There are those who only choose to see the negative and are surrounded by depression. I love light, happiness, hope, and the freshness of a new season and life.

Please consider taking time to evaluate your outlook on your life, work, career, family, and health. What is your spiritual experience like? What will provide you the best outlook and happiness in life?

neˀ sgeñ∙noñˀ naesaihwiyosdik goñdahgwih

Robert Burnette Onondaga

Volume 14, Issue 1 American Indian & Alaska Native LivingTM magazine is a biannual publication whose content is designed to enhance the health and wholeness of the indigenous populations of North America. It is published by the Native Ministries Department of the Oklahoma Conference of Seventh-day Adventists in collaboration with the Assembly of First Nations and the National Congress of American Indians.

EXECUTIVE PUBLISHER Robert Burnette, Onondaga EDITOR Caroline A. Fisher, M.A. SENIOR EDITORS Jim Landelius, M.A.

Director, Native Ministries Oklahoma Conference of Seventh-day Adventists

David DeRose, M.D. Medical Consultant

Stephen Carlile, Cherokee

Communication Secretary, Montana Conference of the Seventh-Day Adventist Church

HEALTH CONSULTANT Joni Bokovoy, DrPH, Cherokee CULTURAL EDITOR Alma Ransom, Mohawk

MEDICAL CONSULTANT Sonja DeRose MD, Women’s Health

LAYOUT / DESIGN Julie Burks, Ojibway

COPY EDITOR Joan Rupe

WEBMASTER Stephen Carlile

American Indian LivingTM, Volume 14, Issue 1 PUBLISHED BI-ANNUALLY BY

READ OUR CURRENT AND PREVIOUS ISSUES AT

WWW.NATIVEMINISTRIES.ORG

Oklahoma Native Ministries Department of the Oklahoma Conference of Seventh-day Adventists P.O. Box 32098, Oklahoma City, OK 73123 405.721.6110 www.okadventist.org

Copyright and trademarks for American Indian LivingTM magazine and radio belong to River Birch, Inc., and may not be reprinted or used in any portion without the express written consent from the board of River Birch, Inc.

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contentsvolume14issue1 16

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STRONGER TOGETHER: EXPANDING THE REACH OF THE NATIONAL NATIVE HIV NETWORK

BY SAVANNAH GENE, M.S., CHES

16

YOUR HEALTH IS A HAND-TO-MOUTH DECISION

BY RON GOURLEY, CEO TRENDTEK BIO, INC.

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20 22

LEARNING TO LISTEN

BY ERWIN NANASI

HEALING WITHIN CORRECTIONS: SOUTHCENTRAL FOUNDATION’S STRENGTH-BASED APPROACH

BY FAMILY WELLNESS WARRIORS

24

THE PINKIE PROMISE: A CHEROKEE ELDER AND “ELISI” USES HER LIFE STORY TO INSPIRE YOUNG LIVES

BY JONI BOKOVOY, DRPH

32 36

HEALTH DISPARITY EVENT

4

ON THE COVER

PLANT-POWERED RECIPES

OUTLOOK

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| Outlook

THE BIG PICTURE What is Outlook? Outlook refers to how we approach the world and our lives. In other words, it is our general attitude. Outlook affects how we perceive the world, what we think of ourselves, of the people around us, our job, our home, our friends – everything. Our outlook impacts everything we think about and do. Some people tend to be optimistic, a definite asset; others tend to be pessimistic, which can lead to difficulties.

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| Outlook

From Sports to Life Insurance

In Learned Optimism, Dr. Martin Seligman reported on an attributional-style questionnaire he developed that ranks individuals on an optimism-pessimism scale. He did a longitudinal study on school children (a longitudinal study is a study that is done over a pre-specified period of time). What this study found was that those who scored the highest for optimism stayed non-depressed or, if they did get depressed, they recovered rapidly. In contrast, the pessimists were most likely to get and stay depressed.

Seligman also found through his research that high scores for optimism are pedictive of excellence in many areas of life – from sports performance to life insurance sales performance. This finding saved Metropolitan Life millions of dollars in personnel selection. He also found that college freshman who rose to the challenges of their first year and who did better than expected were optimists when they entered college.

Those who did much worse than expected (the expectations in both groups were based on measures such as GPA, SAT, and other achievement tests) entered their freshman year as pessimists. Dr. Seligman summarizes his many studies on optimism and pessimism by stating, “Over and above their talent-test scores, we repeatedly find that pessimists drop below their potential and optimists exceed it. I have come to think that the notion of potential, without the notion of optimism, has very little meaning.” Overall, optimists tend to have feelings of control over their lives. Seligman states in his book that “becoming an optimist consists not of learning to be more selfish and self-assertive, or presenting yourself to others in overbearing ways, but simply of learning a set of skills about how to talk to yourself when you suffer a personal defeat.” As you learn to be more optimistic, you will be learning to speak to yourself about your setbacks from a more encouraging viewpoint.

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What You See Is What You Get

Hope and positive belief are bridges from your thoughts to your success. What do you see in the following string of letters? OPPORTUNITYISNOWHERE. Do you see that “opportunity is now here?” or do you see that “opportunity is nowhere?” What you choose to focus on is important. Your belief or perception will profoundly impact your reality.

This fact has been well illustrated scientifically. Researchers at Rutgers University and Yale Medical School asked more than 2,800 men and women aged sixty-five and older the following question, “Is your health excellent, good, fair, or poor?” Those people who perceived their health as “poor” were as many as six times more likely to die earlier than those who perceived their health to be “excellent.” This is considered by many to be the best study of the impact of people’s opinions on their health.

The results of this study are consistent with the results of five other large studies involving a total of more than 23,000 people, ranging in age from nineteen to ninety-four years old.

“The question, how is your health, is a way of asking what our health means to us – what it represents or symbolizes in our thoughts and imagination – and is an example of the vital interplay between meaning and matter.”

The Placebo Effect

Beliefs and perceptions can indeed be the bridge to success. Your mind is very powerful. Perhaps the bestknown example of the power of the mind to create physical changes in the body is found in what science terms “the placebo effect.” A placebo is defined as “a treatment or aspect of a treatment that does not have a specific action on a patient’s symptom or disease; an inactive substance, a procedure with no therapeutic value.”

Placebos are often considered to be useless substances or procedures. Yet across a broad range of medical conditions and treatments, the placebo effect accounts for 25%–35% of the beneficial effect. When the procedure or drug is

| Outlook

Attitude Adjustment Even more good news is that optimism can be learned and that it has a wonderful impact on every aspect of your life.

will help you 1. Optimism realize you have more

CHOICES. It will help you think of and act on good, healthy choices. When you are optimistic, you understand that your choices really make a difference.

2.

believe that you can make changes in your space by cleaning a closet, getting organized, and keeping it that way.

4.

Optimism will help you REST easier; a positive view of your future will allow you to relax today and help you sleep well at night.

Optimism will help you believe that you have what it takes to be mentally and physically ACTIVE on a regular basis. When you do have setbacks or “road blocks,” your optimistic outlook will help you get back on track.

Optimism will help you

Optimism will help you

restorative. When you are optimistic, you will

and believe that He has your best interest in

an ENVIRONMENT 5. TRUST. Optimism will 3. seek help you trust in God that is healing and

mind. Optimism will help you trust others, too; it will assist in building relationships, having peace of mind, and lowering your stress. will help 6. Optimism you have a positive,

cheery outlook, and this will improve your INTERPERSONAL RELATIONSHIPS because others will be drawn to you. When we have a positive outlook, we will look for the positive in others and will encourage them. We will also “stick with” others through challenging times because we believe in

them and that it all will work out for the good. will help 7. Optimism you think positively

about your NUTRITION choices. If you have had challenges with diet in the past, if you feel like you have “never” been able to eat the way you want, then having an optimistic outlook will help you succeed. It will help you realize that you do have the power to influence your health by choosing the best possible food for your body.

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| Outlook EXPLANATORY Styles PESSIMISTIC EXPLANATORY STYLE

People who generally tend to blame themselves for negative events believe that such events will continue indefinitely. They let these events affect many aspects of their lives, and they display what is called a pessimistic explanatory style.

OPTIMISTIC EXPLANATORY STYLE

Conversely, people who generally tend to blame others for negative events believe that such events will end soon, and do not let these events affect too many aspects of their lives. They display what is called an optimistic explanatory style.

brand new, the placebo effect explains up to 70%–80% of the beneficial effect.

What a powerful effect our OUTLOOK has on our health and well-being. In 1994, the Journal of the American Medical Association printed a review of pain medication research over the previous twenty-five-plus years. Its telling and thought-provoking conclusion states: “The quality of interaction between the patient and the physician can be extremely influential in patient outcomes, and, in some (perhaps many) cases, patient and provider expectations and interactions may be more important than the specific treatments.”

Garbage In, Garbage Out

It makes sense that if our thoughts and beliefs can affect us in such powerfully positive ways, they can also affect us in negative ways. This fact provides strong encouragement to choose positive thoughts and beliefs. As we have seen, what we believe about our health impacts our health. The following passage makes the connections between thoughts and health, but it also takes it a step further and shows us how thoughts even affect our destiny.

• Watch your thoughts; they become your words.

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• Watch your words; they become your actions.

• Watch your actions; they become your habits.

• Watch your habits; they become your character.

• Watch your character; it becomes your destiny.

Because our thoughts shape who we are, it is vitally important that we are careful with what enters our minds. It is important for us to think about what we are feeding our minds through TV, movies, music, radio, and the Internet.

| Outlook The Biology of Hope

Being hopeful in the face of challenges is a powerful way to turn positive thinking into action. Norman Cousins is known for what he called “the biology of hope.” He relates an experience of physician William Buchholz reported in the Western Journal of Medicine. As Buchholz was eating breakfast one morning, he overheard two oncologists discussing papers they were going to present that day at the national meeting of the American Society of Clinical Oncology.

One of the physicians complained bitterly, “You know, Bob, I just don’t understand it.

We use the same drugs, the same dosage, the same schedule, and the same entry criteria.

Yet, I got a 22% response rate, and you got a 74% response rate. That is unheard of for metastatic lung cancer. How do you do it?” The other responded, “We’re both using Etoposide, Platinol, Oncovin, and Hydroxyurea. You call yours EPOH. I tell my patients I’m giving them HOPE. Sure, I tell them this is experimental, and we go over the long list of side effects together. But I emphasize that we have a chance. As dismal as the statistics are for non-small cell, there are always a few percent who do really well.”

Researcher Toshihiko Marta and colleagues found that an optimistic explanatory style was associated with a 50% decrease in the risk of mortality or early death. They found that optimists had a decrease in bodily pain and role limitations due to emotional and physical problems. In the same study, these optimists also enjoyed an increase in physical function and vitality, general health perception, and social functioning and mental health. Hope, or the lack thereof, has been shown to impact other diseases (such as Parkinson’s) as well.

The Vision Thing

Vision is connected to our perception. The video “Celebrate What’s Right With The World” teaches what a powerful force having a vision full of possibilities can be. In this video, Dewitt Jones states the following: “For 20 years I worked for National Geographic photographing stories all over the globe, creating extraordinary visions. I learned a great deal from these visions; about society, about geography, about people. But the vision that most changed my life was not photographic. It was an attitude, a perspective

that exists at the core of the National Geographic. A vision so simple, yet so profound. A vision I’d like to share with you: Celebrate What’s Right with the World. When I was growing up I used to hold that maxim: I won’t believe it until I see it, yet the more I shot for the National Geographic the more I realized that I had it backwards. That the way it really works is, I won’t see it, till I believe it. That’s the way life works. Well I believed the vision of the National Geographic and the more I did the more I’d see it in everything.”

A good vision means that you have meaning and purpose in your life. It means you have a positive outlook. In fact, a person’s positive outlook helps their vision become a reality, for it becomes fuel for living out that vision.

A vision is a dream in action. Optimists have a dream. They hold onto it when passing through life’s dark valleys. They will live and die for their vision. This important truth is well illustrated by Victor Frankl, a psychiatrist from Vienna who survived the Auschwitz concentration camp. Frankl found that survivors had something to live for – a golden thread of hope. An optimistic person identifies something to live for and then takes positive action in achieving that dream. This makes life worth living. “It is a peculiarity of man,” wrote Frankl, “that he can only live by looking to the future… And this is his salvation in the most difficult moments of his existence.”

Eugene Lang, a successful self-made millionaire, had graduated from P.S. 121 Elementary School in Harlem and was invited back as the commencement speaker for the 1981 graduating sixth-grade class. As he spoke, he looked at the fifty-two students gathered there and sensed he wasn’t getting his message – the fact that they had a future – through to them. He laid aside his notes and gave an unplanned talk that changed their lives forever. He reminded them of Martin Luther King’s “I Have a Dream” speech.

He told them that everyone must have a dream if his or her life is to go anywhere.

He emphasized the value of education and of going to college but then realized that most of them couldn’t afford it. “Don’t think for a minute,” he said, “that you can’t go to college, because you can.” He then promised to pay the college tuition for every student

“HOPE” is the thing with feathers – That perches in the soul – And sings the tune without the words – And never stops – at all –” Emily Dickinson, NO. 254 (c. 1861)

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| Outlook KEY FACTORS for Creating Your Vision 1

Identify your core values that will never change.

2

Determine who you want to be.

3

Set challenging but achievable goals – both short and long term.

4

of what it will be like when you achieve your goal.

5

Write down your vision for the future and place it where you will see it often. Create a vibrant, engaging, and specific description

who would go on and graduate from high school. For the first time, many of the students sensed hope and started developing a vision for their life. One student said, “I had something to look forward to, something waiting for me. It was a golden feeling.” Although Mr. Lang sat down that day to a cheering audience, he knew that money alone wasn’t the answer. He created a support structure of teachers, parents, and community that worked together with the students in order to help them manifest a vision for their lives. The class history predicted that of the fifty-two sixth graders in that class, only 25% would graduate from high school, and of that 25%, almost none would go to college. But, thanks to Mr. Lang and the support of others, forty-eight of the fifty-two sixth graders graduated from high school, and forty attended college.

In The Future Focused Role Image, Benjamin Singer reports that, in his research, IQ and family background were not key indicators of successful students.

The characteristics that all successful students shared was a profound and positive vision of their future.

The Gratitude Attitude

Another important part of your outlook is the expression of gratitude for whatever

Articulate your vision often. Pray about it, talk about it, and rework it as needed, keeping in mind that certain aspects of it should never change while other aspects must change as circumstances demand.

Always remain true to your core values and beliefs.

you have. Regularly express gratitude.

Thanksgiving is a primary ingredient of optimism and a positive outlook. Right now, start making a mental list of what you’re grateful for. It can be people or things or whatever. Just start listing them in your head.

By doing this, you’re counting your blessings.

It’s as simple as that! Every day, we’re either counting or discounting our blessings.

Research has shown that people who regularly listed what they were thankful for experienced higher levels of optimism, alertness, enthusiasm, determination, attentiveness, and energy than those who didn’t. Those who expressed gratitude more often helped others, exercised regularly, made progress toward personal goals, enjoyed satisfying sleep, and felt connected. Grateful people enjoy higher levels of positive emotions, life satisfaction, and vitality than do pessimists.

They experience less depression and stress, too. Researchers learned that grateful people do not deny or ignore the negative aspects of life; they just rise above them. Optimistic and grateful people are also more empathetic and are considered more helpful and generous by the people in their social networks. In short, your attitude and outlook can make a big difference in the quality of your mental and physical health. You can’t always change your circumstances, but you can change your attitude toward them, and sometimes that makes all the difference in the world.

Adapted from CREATION Life (AdventHealth Press, 2014). Used with permission.

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STRONGER TOGETHER: EXPANDING THE REACH OF THE NATIONAL NATIVE HIV NETWORK

BY SAVANNAH GENE, M.S., CHES

American Indian, Alaska Native and Native Hawaiian communities are often overlooked on the National scale because of statistically insignificant rates. This is even more pronounced within the field of HIV prevention and treatment. The National Native HIV Network (NNHN) was first conceived in 2016 by the grassroots efforts of Native individuals in the public health and HIV/AIDS fields as a response to the consistent oversight of our communities.

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| Community Health

"Being part of something greater like this Network makes me thrive to keep representation alive and I couldn't be more grateful.” ~ NNHN advocate

NNHN Regional Representatives during the 2023 Strategic Planning Session in Albuquerque, NM. (L-R): Kurt Begaye, Ethan Landry, Kunane Dreier, Savannah Gene, Keiva-Lei Cadena, Donald Chee, Darnell Duwyenie, Gabbie Niski, Faith Baldwin, and Danielle Brewster.

T

oday, the NNHN is thriving after years of foundational work and community input. On World AIDS Day 2020, the NNHN launched its official website, www.nnhn.org. The milestone was an opportunity for the co-founders to reflect on this momentous occasion with excitement and pride. The co-founders include Kurt Begaye (Diné), Hannabah Blue (Diné), Elton Naswood (Diné), Ayn Whyte (Diné), and myself, Savannah Gene (Diné). Many of us experienced deep emotion and gratitude for seeing our vision come to fruition, with Naswood sharing “Nizhoni (Beautiful)!” and others chiming in with expressions of gratitude.

Background

The NNHN is an Indigenous-led initiative that mobilizes American Indian, Alaska Native, and Native Hawaiian (AI/ AN/NH) communities affected by HIV through peer-to-peer and programmatic support, training, and capacity building assistance. Our comprehensive approach is

rooted in our cultural values, teachings, and affection for our communities. Beginning in 2019, the NNHN received U.S. Department of Health & Human Services Minority HIV/AIDS Fund (MHAF) support through the Indian Health Service (IHS) National HIV/AIDS Program. This support allowed the NNHN to enhance its membership with 18 Regional Representatives from across the United States.

The Network provides input and guidance to assist IHS and other agencies in efforts to reach AI/AN/NH populations with HIV testing, prevention, and treatment.

NNHN builds group capacity and provides assistance to support extensive community engagement strategies, dissemination of information at regional and national levels, and it supports professional and leadership development to sustain these efforts.

Significance of Logo

In early 2020, the NNHN Regional Representatives, key partners, and coordinators began working with Diné

graphic designer Bean Yazzie to develop the logo. We spoke with past and current NNHN regional representatives to learn what the symbols represented to them and their cultures.

• Turtle—Turtle Island; longevity and life • Four plus signs—Stars; hopeful future; four cardinal directions; a stage of life or a new season • Braid—Sweetgrass, basket weaving, or rope; working together and unity; resilience and protection • Seven triangles—Spine; strength; centering our cultural history and ancestors; strength in our different backgrounds; care for our community and the impact of HIV on our communities • Flower design—Floral designs in cultural artwork; flower of life; medicine and forms of life The regional representatives shared that the logo is a symbol that represents Indigenous communities and coming

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NNHN Regional Representatives during the 2020 In-person Meeting in Anchorage, AK. Back row (L-R): Cody Knight, Sheldon Raymore, Brian Hendrix, Kurt Begaye, Alison Anderson, Savannah Gene, Joe Cantil. Front Row (L-R): Steven Barrios, Lanny McCanta, Lee Torres, Kunane Dreier, Jennifer Arnold, Elton Naswood, Rae Warner. together to end the HIV epidemic. It is a symbol of life, resilience, kinship, and inclusion, especially when Indigenous communities are often left ignored or overlooked. These values are what guide us in our work to end the HIV epidemic in our communities.

founded in 2007 among three collaborating Native serving agencies to bring awareness about HIV/AIDS to our Native communities from tribal lands, reservations, villages, and urban areas and is observed annually on March 20 to coincide with the spring equinox.

Raising Awareness

Current Work

Since 2020, the National Native HIV Network has led the coordination of the National Native HIV/AIDS Awareness Day (NNHAAD) including the development of the annual theme, social marketing materials and outreach, social media, and a national calendar of events. National Native HIV/AIDS Awareness Day is a national mobilization effort designed to encourage Native people (American Indians, Alaska Natives, and Native Hawaiians) across the United States and Territorial Areas to get educated, tested, involved in prevention, and treated for HIV and AIDS. NNHAAD was

The NNHN is currently working in partnership with the State of New York to tailor their HIV Peer Worker Certification Program for individuals working within tribal communities in the field of HIV prevention and treatment. The program is a comprehensive training program with the goal of increasing linkage and retention in HIV care and preventing new HIV diagnoses. The first cohort, which will include community health workers, health educators, peer support workers, and others, is expected to start in August 2023.

In addition, the regional representatives

conducted a strategic planning session in June 2023. Over the next five years, the NNHN will be focusing on advancing Indigenous perspectives, creating meaningful engagement, and strengthening our connection to help end the HIV epidemic. This will be accomplished through the development and dissemination of resources, assessing the needs of the community, and growing our network. Central to this work includes partnerships with national partners like NMAC (formerly the National Minority AIDS Council) and the National HIV Classroom Learning Center. "The National Native HIV Network has given me the opportunities and tools to lead with purpose through an indigenous lens. This network amongst friends, colleagues, and community are truly passionate to their individual work to our native communities.” Darnell Duwyenie, SW Regional Representative.

To learn more about the NNHN visit www.nnhn.org or contact the National Native HIV Network Program Coordinator, Donald Chee, at dchee@aaihb.org.

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The good news is insulin resistance CAN be reversed!

Diabetes Undone explains how and why a person becomes insulin resistant and how to reverse this condition using simple, basic, lifestyle choices. In fact, it has been scientifically proven that you can experience dramatic health improvement, be free of medications, and even reverse the disease itself with a healthy lifestyle.

Understanding the power in your lifestyle is the crucial first step in reversing type 2 diabetes or pre-diabetes.

People can begin to reverse diabetes, right now, immediately. All without outrageous cost, without drugs, and without surgery.

Diabetes Undone is produced by Life and Health Network, a 501c3 non-profit organization with a goal to simplify what it means to be healthy. lifeandhealth.org

DIABETESUNDONE.COM A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

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| Outlook YOUR HEALTH IS A

Handto-Mouth Decision

BY RON GOURLEY, CEO TRENDTEK BIO, INC.

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| Outlook

W

e all face many challenges when making our food choices. Recently I attended a conference on disease prevention and the focus was on how our daily decisions affect our overall health. One of the presenters was an expert on nutrition and spoke on the importance of nutrition for brain health. He made a profound statement that I want to share with you and encourage you to share it with others. While discussing the importance of the food decisions we make every day he stated, “If it comes from a plant, eat it. If it’s made in a plant, don’t eat it.” This philosophy promotes a conscious decision when considering what we are about to put in our mouth.

If you are eating vegetables, fruits, whole grains, nuts, or other natural products that have not been further processed, then you’re making a healthy decision for your body. This statement is not intended to exclude meat from your diet; however, you should choose whole muscle cuts of meat and avoid processed meats like lunch meats, hot dogs, or meats you can’t identify as coming directly from butchering an animal. One of the indirect influences on our choices is the rising cost of food. Inflation has a significant impact on our daily health. As food costs rise, many people begin to choose the less expensive alternatives to help spread their grocery dollars. The problem is that these processed foods have multiple negative effects that can have severe consequences on our health. Here are some key impacts of processed foods on health.

1.

Nutrient Deficiencies:

Processed foods often undergo extensive processing, which can result in the loss of valuable nutrients. They are typically low in essential vitamins, minerals, and dietary fiber. Regular consumption of processed foods without compensating with nutrient-dense whole foods can contribute to nutrient deficiencies.

2.

High in Added Sugars:

Many processed foods, such as sugary drinks, desserts, snacks, and sweetened cereals, contain high amounts of added sugars. Excessive sugar intake has been linked to an increased risk of obesity, Type 2 Diabetes, cardiovascular disease, and dental problems. Consuming too many processed foods can lead to a diet that is high in added sugars and low in beneficial nutrients.

3.

Unhealthy Fats:

Processed foods often contain unhealthy fats, such as trans fats and excessive amounts of saturated fats. These

fats are linked to an increased risk of heart disease, high cholesterol levels, and inflammation in the body.

Regularly consuming processed foods can contribute to an unhealthy fat profile in the diet.

4.

High in Sodium:

5.

Additives and Preservatives:

6.

Increased Calorie Intake:

7.

Impact on Gut Health:

Many processed foods, including canned soups, processed meats, snacks, and condiments, are high in sodium (salt). Excessive sodium intake can raise blood pressure, increasing the risk of heart disease, stroke, and kidney problems. Processed foods can be a significant source of hidden sodium in the diet.

Processed foods often contain various additives and preservatives to enhance flavor, texture, and shelf life.

While some additives are considered safe, others may have negative health effects for certain individuals or when consumed in excess. Additionally, some people may be sensitive or allergic to specific additives.

Processed foods are often calorie-dense but nutrientpoor. They tend to be highly palatable and easy to overconsume, leading to excessive calorie intake.

Regularly consuming energy-dense processed foods without balancing them with nutrient-rich whole foods can contribute to weight gain and obesity.

Highly processed foods, especially those low in fiber, can negatively affect gut health. Insufficient fiber intake can disrupt the balance of gut bacteria and hinder proper digestion and bowel movements.

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| Outlook "As a college student managing 17 credits, a 24-hour workweek, and an internship at a local church, finding balance and maintaining optimal health is essential and a necessity. I felt as though the demands of my schedule were taking a toll on both my physical and mental well-being, leaving me feeling drained.

However, I was introduced to a health supplement company called Curcuminpro: their slogan us “Feel the Feeling.” Despite its seemingly simple ingredients, particularly its patented biosoluble curcumin taken from turmeric roots, I've experienced improvements in my overall well-being, even with just one capsule a day.

First, Curcuminpro has given me a level of immune system strength that I have not had before. Even through the constant exposure to germs and viruses on my college campus, especially during the spring semester, I haven't fallen ill once. I have maintained my focus on my studies and commitments without the fear of illness and setbacks.

Furthermore, Curcuminpro has provided great support for my cognitive function. The mental strain of balancing a demanding course load, work responsibilities, and an internship could easily lead to fatigue and brain fog and I felt those symptoms last semester. However, since taking Curcuminpro into my daily routine, usually in the morning with my breakfast, I've noticed a significant improvement in my ability to concentrate and retain information from my lectures and assignments. Studying has become more efficient and it has reduced my stress levels.

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Beyond the classroom, as a weightlifter and active runner who runs 18-20 miles per week, I've experienced other noticeable benefits from Curcuminpro. Its ability to help me with my joint pain, even in my young body, and support overall physical performance has been amazing. Whether I'm pounding the pavement on a long run or pushing my limits in the weight room, I can do so with confidence once I warm up, knowing that Curcuminpro has my back – quite literally.

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CurSplash® Brain Boost

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Bon appetit!

| Outlook

LEARNING TO

LISTEN

BY ERWIN NANASI, D.W.S.

A

t the know-it-all age of 19, I had the privilege of living for six months among the Inuits in the community of Igloolik on Baffin Island in Nunavut, Canada (situated in the Arctic Circle, part of the Qikiqtaaluk Region).

Around 1,500 Inuits lived there in 2010 and the Igloolik residents are deeply connected to the land and wildlife. They hold onto traditional Inuit beliefs and practices such as storytelling and throat singing. They have a strong sense of community which brings the people together through feasts, festivals and dances which provide opportunities for socializing and sharing of knowledge and experiences. The community indulges and enjoys these activities and they keep the family ties strong.

My invitation was due in part because of my thenaspiring-musical background and my youthfulness, both of which were to be used to encourage the community to engage with their own youth and make positive life choices.

Among the many lessons they imbued in me and changed the path of my life for good, here are two that have influenced my outlook on life.

1. Building Friendships

One of the nicknames I received was (Paqullu - “one who asks many questions”). It was an honest description of many of my interactions since I was so eager to learn and understand more about the Inuits. Receiving a local name was a form of endearment for the Inuits and a way of inclusion for me. Typical conversations were not a quick exchange of data points, but rather an unhurried telling or retelling of history, values, and dreams. The more I listened to the Inuit, the more

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questions I had, and the more opportunities I was given to learn. Friendships take intentionality and time, and it all begins with an openness to listen. I learned how to listen there.

2. Community and Kinship

The first time I returned from a successful hunting trip, the leading hunter, Terence, meticulously chose which food was to go to whom in the community, starting with the elders to family members until returning to his own home at which I stayed. The finest selection went to the elders of the community and essentially whatever was not handed out remained for him, his wife and their children. I asked Terence why he did not keep some of the best meat for his wife or children, and he responded, "We are blessed to give in times we have in the hope that we receive in the time of need.” I will never forget his wisdom: the antidote for selfishness is to esteem others better than yourself.

This youthful experience changed the trajectory of my life forever. I’m still a work in progress, but I remember what the Inuit taught me about family and friendships and am grateful that they allowed me to live among them.

Pastor Erwin Nanasi shares his outlook and music with his church members and friends in Maryland.

After his experience living with the Inuit, he studied theology, music and leadership in Germany and the United States, ultimately earning his Doctorate in Worship Studies from Liberty University.

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| Healing

Healing Within Corrections: SOUTHCENTRAL FOUNDATION’S STRENGTH-BASED APPROACH

BY FAMILY WELLNESS WARRIORS

I

’ve been in and out of programs, in and out of jail,” a participant in Southcentral Foundation’s Family Wellness Warriors – Nu’iju Healing Place program operating in a women’s prison shared; “This is the first time I feel like I’m actually healing and getting tools.”

FWW operates a program in partnership with Hiland Mountain Correctional Center. The program has 20 participants, 60% of whom are customer-owners. This program is a

culturally rooted, trauma-informed program that includes classes, cultural and wellness activities, learning circles, and peer mentoring.

The program creates spaces for participants to share their stories, heal from past trauma, and gain tools for living differently in order to reduce the likelihood of repeating cycles of violence. The connection between people experiencing trauma and corrections is well documented. SCF is working within Department of

Snow-capped mountains at the Hiland Mountain Correctional Center, a women’s prison.

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Corrections to address this connection through a trauma-informed and culturally rooted approach.

Recently, that meant working with the Hiland Mountain Correctional Center participants to host the first potlatch in the program. This was an opportunity to grieve, sing, drum, pray, share stories, and celebrate loved ones lost.

“I’m here because of what I’ve done and what was done to me,” one participant shared over a meal of

A participant in Southcentral Foundation's Family Wellness Warriors program operating at Hiland Mountain Correctional Center shares a traditional honor song during a potlatch.

A child's emotional health salmon spread, fry bread, and berries the women had prepared for the potlatch.

She spoke about the home she had known and her will to be safe for her children.

“It wasn’t safe. I survived,” she said.

Her words were measured and purposefilled. “I stay in this program because I want to do things different for my kids.

They deserve a healthy mom.”

Another woman shared that even over the phone, her husband noticed a difference since she had joined the program. “He told me I should stay longer, [instead of releasing early], because I am changing,” she laughed.

Ending cycles of trauma and returning to the good things for which we were meant, the ways Alaska Native and American Indian ancestors taught—these are the driving forces within the work of SCF. “This is Nu’iju, a Dena’ina word that means "returning to our (true) selves,” Chet Adkins, FWW learning and development training specialist shared.

Adkins served nearly 30 years incarcerated and now works within FWW’s corrections and reentry programs.

“We are changing the rest of the story, not just for us, but for those who come after us,” he said.

needs as much attention as their physical health.

Because mental health starts early

and lasts a lifetime.

FOR MORE INFORMATION about the work Southcentral Foundation's Family Wellness Warriors does to end cycles of family and community violence, visit HTTPS://BIT.LY/39NDNDB

Re-printed by permission from Southcentral Foundation.

Participating in fun activites as a family builds connection and supports the development of young brains.

Scan the QR code or visit https://bit.ly/3NincFI to download a family activities booklet.

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THE PINKIE PROMISE

A CHEROKEE ELDER AND “ELISI” USES HER LIFE STORY TO INSPIRE YOUNG LIVES

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BY JONI BOKOVOY, DRPH

Ms. Marcella Morton, a Cherokee Elder, is a living example of what it takes to grow and flourish despite a challenging background. Her life story was impacted positively by a close peer friendship and the nurturing and encouraging influence of that peer’s family.

Her story also shows how the choices she made, including choices about her health, had a lasting, positive impact on her long-term health and fitness. She now uses what she has learned through her journey, along with some specialized training, to help young people grow and flourish, in spite of their challenges. She specializes in helping teens with social/emotional factors such as depression, anxiety, anger management, and suicide prevention.

I met Ms. Marcella at the 2023 Southern Plains Tribal Health Board Public Health Summit where she received an award for her outstanding work with youth in the Tahlequah, Oklahoma area. Several youth shared their stories in a short video, explaining how their contact with Ms. Marcella had made such positive impacts on their lives. She later shared stories at a workshop I helped lead, where she gave real time examples of how she used story and activities to help youth understand their value and worth. Here is her story.

M

s. Marcella is the daughter of a full-blood Cherokee mother and 1/8 Cherokee father. She and her parents lived with her maternal grandmother until she was 6-7 years old.

When she was eight years old, her parents divorced. She remembers her mother (who had custody) taking her and her threeyear-old brother to the bus station one afternoon and sending them, by themselves, with their belongings to Colorado to live with their dad. It was a confusing time, but she and her brother learn to accept it as “normal.” Her father moved back to Oklahoma because he couldn’t work a full-time job and raise an 8- and 3-year-old by himself. He hoped to be able to find a house near his mother, so she could lend a hand. There were challenges being raised by a single parent dad. Back in the 1950s divorce was not common, so Ms. Marcella was never able to invite her friends to play after school or spend nights with her. Her “beauty shop” when she needed a haircut

was a trip to the barber shop with her dad and brother. Her father had no idea about how to dress a girl, so Ms. Marcella was never dressed like the other girls in school.

As a low-income, minority family both she and her brother received free lunches and milk when they started to school.

Neither one of them realized why until Ms. Marcella reached the fourth grade and kids began to question why she never brought lunch or milk money. The teacher explained to all the class that it was because she was Native American and that their lands were taken away and this was one of the ways to repay for the wrongs that had been done to Native Americans as a people. It was an embarrassing experience, especially when Ms. Marcella realized her family received welfare; it made her feel as if she was never as “good” as the other kids in class.

At age 13, Ms. Marcella got a work permit and began working at the local hamburger place, called Whiteley’s Dairy

Freeze. She made 50 cents an hour. This gave her enough money to buy school clothes for herself and brother. It also provided money for her to become active in clubs and organizations at school that cost money, such as becoming a cheerleader.

During this time, she had become friends with a young girl named Janet Lacie. Janet was one of eight children whose father was a preacher. The family took Ms. Marcella under their wing and she learned the importance of education and how to set goals for her future. She learned what it was like to be a part of a close, supportive family at a time when she needed stability and discipline in her life, because her dad had remarried and was focused on his new wife.

Ms. Marcella married right out of high school, as did her best friend Janet, and they began raising their children. Although they lived about an hour apart, they were in touch with each other constantly. Sadly, Janet passed away at age 47 from breast cancer. Before she passed, she asked Ms.

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Marcella to make her a promise. Using a tradition from their childhood, she made Ms. Marcella “pinkie swear” that she’d do something about her health. At that time Ms. Marcella did not exercise, was overweight, didn’t drink water, and lived on junk food.

One day after Janet had passed, Ms. Ms. Marcella was standing in her kitchen washing dishes and as plain as day, she heard Janet’s voice in her head, saying, “You promised me.” This promise was about to be a life changing event for Ms. Marcella. That day she began a regimen of walking, which eventually turned into running. Water and healthy foods became her diet. She started entering running competitions and ran numerous 5K races, then moved on to longer distances to a half marathon. When she found out she had the capabilities of being a good runner she set a goal of qualifying for the Boston Marathon to run in honor of Janet. She qualified for the Boston Marathon in December 2002 and then ran in the prestigious race on April 21, 2003 at age 51. (She still runs today, over 70 years old.)

Now, she uses her healthy lifestyle success in weekly Life Skills classes with high school students and especially those who are first generation students. She shares her marathon story with her students and describes it, “From SPUD TO STUD.” She uses her life story about overcoming obstacles in her life, living in a small town, growing up in poverty and being treated differently because she was Native American. She intimately understands the Native culture, and in many ways functions as a Cherokee grandmother, or “Elisi.” Her personal stories and the advice she gives in her stories are valuable to youth today.

Recently Ms. Marcella, as she is known to her students, was asked to be the keynote speaker for the Watts High School graduating class of 2023 in Watts, OK. She has been their mentor and life skills coach since they were in the eighth grade. She strongly identified with this class because most of them have grown up facing almost the same issues she grew up with as a child.

At the beginning of the class, she had all the senior boys. The first day included introductions. Although she knew nearly

all the boys, there were some new students she needed to welcome into the fold. She named off all the boys she knew well, then began asking the names of the other young

Marcella's dress was constructed of simple shapes of squares and rectangles and each piece was torn across the grain of the fabric and not cut with scissors.

It is called a “tear" dress.

men. The last to say his name was a rather large, gruff, serious looking young man.

He introduced himself: “They call me Michael.” She asked if anyone ever called him Mike. Once again with the gruff voice and serious look he answered, “They call me Michael.” It may have been a rocky start, but when this young man heard her story of how her mother sent her away,

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they made a connection immediately. He had gone through a situation similar to her experience.

At the end of her story, she encouraged the students in the class who were living lives like she grew up in to make it work to their advantage, get as much education as possible, make great contacts with people they admire and to have grit. She gave them quotes to remember, such as: “Don’t let yourself become bitter, because you can be BETTER,” and “Your life might be a mess, but take that mess and make it a MESSAGE.” She told each one they were going to be successful in life and therefore needed to learn to tie a necktie. This meant a trip to the local Goodwill and then each boy had a tie and neck-tying lessons from Ms. Marcella. The quote for learning to tie a necktie was “Each one, reach one.” It means that when they are successful in life, remember to help others along the way so they too can succeed. She tells her students, “Don’t forget to reach out and help others to achieve the kind of success they will achieve.”

During one life skills class, students were asked to share something unique about themselves. Michael said he loved to sing and play the guitar, but only in private. Ms. Marcella then shared something that struck him deeply and made him think. She told him that not sharing his music was like having a heart full of sunshine and never letting it shine on anyone else. She stressed to him how lucky he was to have been given this great gift from God, a gift many people would love to have. She asked him to reconsider bringing his guitar and singing a song for the class. Little did she know, he took it as a challenge and when Ms. Marcella gave the commencement speech at his graduation, he played the National Anthem on his guitar in front of hundreds of people. He also played his guitar and has a lead role with a speaking part at the very beginning of a video that the Life Skills class created in May 2023.

Since Ms. Marcella retired from public school at age 53, she has retired two more times, has received numerous nominations and awards including the Centers for Disease Control and

| Outlook

MARCELLA’S CALL TO ACTION • CHOOSE FRIENDS WHO WILL UPLIFT AND INSPIRE YOU. Who you choose as a friend can change the whole trajectory of your entire life.

• CHOOSE TO DO HARD THINGS THAT WILL MAKE YOU HEALTHY. Start with one good habit and build on that.

• MENTOR OTHERS AND ENCOURAGE THOSE YOU COME IN CONTACT WITH BE A MENTOR TOO. This starts a positive cycle that will last for generations, impacting the seventh generation – our future. “Each one, reach one.”

Cherokee Elder Marcella Morton received a Steps Community Heroes Award from the CDC in June, 2007.

Prevention (CDC) National STEPS Community HEROES (by the Cherokee Nation/Healthy Nation), Outstanding Oklahoma Cherokee Elders of the Year by the Association for the Advancement of Retired People (AARP), and has been featured on the television show “Osiyo, Voices of the Cherokee People.” Still, she considers roles in her local community “exciting.” She has been an Educational

Cherokee Elder Marcella Morton was the speaker for the Watts High School graduating class of 2023.

Specialist, Life Skills Coach, worked in suicide prevention programs and most recently added the title of Drug Prevention Specialist to her repertoire of skills. Her current priority is to mentor students and pass on her skills and stories.

Ms. Marcella encourages everyone: Be proud that you are American Indian, Alaska Native, First Nations, Inuit, and Métis or are from another indigenous people, tribe or

nation. Even if your background includes poverty, broken homes, or other childhood trauma, remember that your past doesn’t determine your future. You have choices and people who will support you.

Watch Ms. Morton featured on Osiyo TV: https://www.youtube.com/ watch?app=desktop&v=bGrKD3xQzBw

Joni Bokovoy, DrPH, a registered member of the Cherokee Nation, has been a health consultant, researcher, and mentor throughout her life. She focuses on helping others find better health and wholeness from her home in rural Oklahoma.

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Start your free 30-day journey to better health today!

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| Health Care

Health Disparity

Event

BY JIM LANDELIUS & JONI BOKOVOY, DR PH

THERE WERE HAPPY SMILES ALL AROUND AFTER AFTER OKLAHOMA CITY AND TULSA AREA RESIDENTS WERE OFFERED PROFESSIONAL DENTAL SERVICES AT NO COST.

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| Health Care

Dee Parnell (L) and Sara McLean (R) check blood pressure at the medical intake table.

Dr. Nathan Proud (L) and Julie Marewha (R) assess a patient.

N

athan Proud, DDS and Jen Opeka, dental assistant, helped “patients” (walk-in only) with basic dental care such as Opeka cleaning and scaling teeth and Dr. Proud filling and extracting teeth. The event was sponsored by Oklahoma Native Ministries (http:// nativeministries.org) and Jim Landelius, MAPMin, and some of his team, Joni Bokovoy, DrPH, and Deborah Warden.

One TAA sophomore volunteer watched “the dentist and the dental hygienist going nonstop to make sure everyone was taken care of. Each person left with a smile on their face; they were so overjoyed that someone was willing to do this for them.” To assist patients, local volunteers who speak Zomi, Spanish and English were on hand, and several of TAA’s high students and their parents helped with registering visitors. Jim Landelius worked with Danny Kwon, J.D., of Life and Health (https://lifeandhealth.org/) to fulfill the goal of bringing joy to

communities who are underserved in healthcare.

At another free tribal dental clinic in Oklahoma City in March of 2024, it was clear that meeting the needs of the community is more than lip service: “My brother has needed dental care for years but was afraid to go to a dentist and was also concerned about cost. He hasn’t smiled big in years. Dr. van Zyl was able to put him at ease, work on his teeth and he can now smile!” said one satisfied patient.

A grateful mother noted, “We haven’t had the funds to get our teeth cleaned, and both my daughter and I were able to get our teeth checked and cleaned. The hygienists were so kind!” The gravity of dealing with dental issues is heard from other patients, too: “I’ve had some serious issues with my teeth but no funds to get them fixed. Dr. Proud patiently took care of all the issues and there wasn’t much pain. I am in tears with a grateful heart for this service.”

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| Health Care Providing these services is vital to anyone who doesn’t receive regular dental services because losing teeth and having poor mouth hygiene “appear to increase the risk of both cognitive decline and dementia,” according to a study by the University of Eastern Finland. Kwon, the founder of Life and Health, plans and coordinates free vision and

Julie Marewha (L) and Dr. Nathan Proud (R) add fillings to a patient’s teeth.

dental clinics around the United States to serve people who may otherwise not have access to vision or dental specialists for various reasons. Oklahoma Native Ministries has similar goals in healthcare and the two entities provide support for each other to meet the needs of folks without healthcare insurance in Oklahoma.

A portable x-ray machine is critical in assisting dentists in locating areas to be worked on.

Sam Asher, Ruth Stephen, Päivi Mäntylä, Anna Liisa Suominen, and Alina Solomon. “Periodontal health, cognitive decline, and dementia: A systematic review and meta-analysis of longitudinal studies,” Journal of the American Geriatrics Society 70, no. 9 (Sept 2022): C1, 2463-2742, https://doi.org/10.1111/jgs.17978.

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Listening and Acting Quickly could help save her life

How Can You Help?

Urgent Maternal Warning Signs

If a pregnant or recently pregnant woman expresses concerns about any symptoms she is having, take the time to Hear Her. Listening and acting quickly could help save her life.

If someone who is pregnant or was pregnant within the last year has any of these symptoms, she should get medical care immediately.

• Learn the urgent maternal warning signs.

• Severe headache that won’t go away or gets worse over time • Dizziness or fainting • Thoughts about harming yourself or your baby

• Listen to her concerns.

• Changes in your vision

• Encourage her to seek medical help. If something

• Extreme swelling of your hands or face

• Fever of 100.4º F or higher

doesn’t feel right, she should reach out to her provider.

• Trouble breathing

If she is experiencing an urgent maternal warning sign,

• Chest pain or fast-beating heart

she should get medical care right away. Be sure that

• Severe nausea and throwing up (not like morning sickness)

she says she is pregnant or was pregnant within the

• Severe belly pain that doesn’t go away

last year.

• Baby’s movement stopping or slowing down during pregnancy

• Offer to go with her to get medical care and help her ask questions. Visit https://www.cdc.gov/hearher/ pregnant-postpartum-women/index.html#talk.

• Take notes and help her talk to a healthcare provider to get the support she needs.

• Support her through follow-up care.

• Vaginal bleeding or fluid leaking during pregnancy • Heavy vaginal bleeding or fluid leaking that smells bad after pregnancy • Swelling, redness or pain of your leg • Overwhelming tiredness This list is not meant to cover every symptom a woman might experience during or after pregnancy. Learn more about urgent maternal warning signs at cdc.gov/HearHer.

Hear Her Pregnancy complications can happen up to a year after birth. If your loved one shares that something doesn’t feel right, support her to get the care and answers she may need. Learn the urgent warning signs that need immediate medical attention. Here are some talking points to help with the conversation:

During Pregnancy

After Pregnancy

• It’s hard to tell what’s normal with everything that’s changing right now. It’s better to check if there’s anything you are worried about.

• It’s normal to feel tired and have some pain after giving birth, but you know your body best. If something is worrying you, you should talk to your doctor.

• It’s important that we share this information with your doctor and make sure everything is okay.

• Although your new baby needs a lot of attention and care, it’s important to take care of yourself, too.

• I am here for you. Let’s talk to a healthcare provider to get you the care you need.

• You are not alone. I hear you. Let’s talk to a healthcare provider to get you the care you need.

If you need additional support, don’t be afraid to ask for help.

Learn more about CDC’s Hear Her Campaign at www.cdc.gov/HearHer.

| Recipes For healthy heart and body, try these plant-based recipes and share them with family and friends. Use them as side dishes or your entree for a tasty, easy meal.

REC

IPE ONE

Italian Mushroom SEASONED POLENTA

Polenta, and cakes made from it, are dishes enjoyed in Italy for centuries—not bad, considering they didn’t have corn until it arrived from the New World in the 1500s. But grains slow simmered into a porridge are a hearty and flavorful dish, especially when combined with mushrooms and a dash of red pepper for spice. The combination of polenta and mushrooms in particular is potent, boosting each other’s antioxidant health benefits. Try this recipe using coarse, stone-ground grits and lemon thyme with a bit of freshly-grated lemon zest for a bright, toothy variation.

PREP INSTRUCTIONS: Yield: 8 (1/2 cup) servings Prep Time: 5 minutes RECIPE INGREDIENTS: 1 ½ teaspoons olive oil 2 ¼ cups water 1 cup mushrooms, sliced 2 tablespoons fresh parsley, chopped ¾ teaspoon fresh thyme, minced

Cooking Time: 7 minutes Total Time: 12 minutes

A pinch of nutmeg ¾ teaspoon fresh garlic, minced ¼ teaspoon red pepper flakes ¾ cup polenta, dry

INSTRUCTIONS: • Follow the prep technique next to each ingredient.

• In a medium size skillet sauté mushrooms, using water to avoid burning. After mushrooms are cooked, add thyme and garlic; cook until the aroma is released. Set aside. In a medium saucepan, bring the water to a boil and slowly add the polenta, stirring continuously as it starts to thicken.

Add the seasoning and fold in the mushroom mixture. Remove from heat and serve or place into a shallow dish and refrigerate for later use. After complete cool down you can shape it as desired, sear it, or grill it.

CREATED BY Chef Edwin Cabrera Excerpted from Simply Healthy: The Art of Eating Well, Diabetes Edition by Chef Edwin Cabrera, Sherri Flynt, MPH, RD, LDN, and Erica Hechler, MS, RD, CDE (Orlando: AdventHealthPress, 2019). Used by permission. Copyright © AdventHealth.

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| Recipes

CATEGORY TAGS:

gluten-free high fiber high protein low calorie low carbohydrate / low sugar low cholesterol low fat / low saturated fat low sodium vegan vegetarian whole grain cholesterol-free diabetes-friendly peanut-free tree-nut free whole food plant based

NUTRITIONAL DATA: calories

71.16

fat

0.93g

saturated fat

0.13g

cholesterol

0mg

sodium

33.11mg

carbohydrates

14.13g

fiber

1.66g

sugars

0.19g

protein

1.85g

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

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| Recipes

RE

CIPE TWO

Crisp "Almond Pickled" CUCUMBER SALAD

The long, thin cucumber called either English, hothouse or seedless (there really are seeds, but they’re tiny and edible) is the one to find, both for ease of use and sweeter taste. It is usually offered wrapped in plastic, which eliminates the need for waxing, another bonus. This recipe is what might be termed an “almost pickle,” a 20-minute soak in two kinds of vinegar bringing the cuke to a softened and slightly tart state without calling for cooking or an unbearably long wait before eating this refreshing salad.

PREP INSTRUCTIONS: Yield: 8 (3/4 cup) servings Prep Time: 20 minutes

RECIPE INGREDIENTS: 1 teaspoon olive oil 1 tablespoon balsamic vinegar 1 tablespoon red wine vinegar 1 teaspoon fresh garlic, minced 1/8 teaspoon kosher salt 1/8 teaspoon ground black pepper

Cooking Time: 0 minutes Total Time: 20 minutes

½ to 1 tablespoon fresh oregano, minced ¼ cup red onions, diced 1 ¾ cups plum tomatoes, chopped 1 ¾ cups English cucumber, chopped ¼ cup fresh basil, julienned

INSTRUCTIONS: • Follow the prep technique next to each ingredient.

• In a small bowl make vinaigrette with the oil, vinegars, garlic, salt, pepper and oregano. In a medium bowl combine the rest of the ingredients, fold in the vinaigrette and the fresh basil.

• Chill and serve.

CREATED BY Chef Edwin Cabrera Excerpted from Simply Healthy: The Art of Eating Well, Diabetes Edition by Chef Edwin Cabrera, Sherri Flynt, MPH, RD, LDN, and Erica Hechler, MS, RD, CDE (Orlando: AdventHealth Press, 2019). Used by permission. Copyright © AdventHealth.

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| Recipes

CATEGORY TAGS:

gluten-free high fiber high protein low calorie low carbohydrate / low sugar low cholesterol low fat / low saturated fat low sodium vegan vegetarian whole grain cholesterol-free diabetes-friendly peanut-free tree-nut free whole food plant based

NUTRITIONAL DATA: calories

27.30

fat

0.71g

sat fat

0.10g

cholesterol

0mg

sodium

33.15mg

carbohydrates

4.68g

fiber

1.37g

sugars

2.91g

protein

1.19g

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

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| Recipes CIPE THREE E R

Savory Tofu LETTUCE WRAPS

Lettuce wraps are such a fun food: crisp lettuce, savory filling, delicious bites! This recipe entails some chopping, but if you, like me, chop a whole onion at the beginning of the week and keep minced garlic and ginger in your freezer, then serving this meal won't take long at all. Wraps are a great side with Ginger Vegetable Stir-Fry. PREP INSTRUCTIONS: Yield: 16 (2 tablespoon) servings Prep Time: 30 minutes

Cook Time: 20 minutes, divided Total Time: 50 minutes

RECIPE INGREDIENTS: 1 head butter lettuce ½ pound extra-firm tofu 1 cup mushrooms, diced ¼-inch ¼ cup onion, diced ¼-inch 1 teaspoon garlic, minced 1 tablespoon ginger, minced 1 tablespoon lemon juice 1½ tablespoons soy sauce 1½ teaspoons tahini 1½ teaspoons agave ½ teaspoon blackstrap molasses 1 tablespoon Chicken-Style Seasoning ⅓–½ cup green onions, ¼-inch slices ½ (8 oz. can) sliced water chestnuts, diced ¼-inch INSTRUCTIONS: • Wash the crisp butter lettuce prior to dinner prep.

• Drain tofu and cut into ¼-inch cubes. In a large nonstick skillet, dry sauté the tofu cubes while you prep the vegetables and make the sauce. Stir from time to time to keep from sticking and until the pieces are a nice golden color and a bit crispy. Set aside so you can use the skillet for the prepped veggies.

• For the veggies, follow the prep technique beside each ingredient. In a small amount of water, sauté the mushrooms and onion about 5 minutes, then add garlic, ginger, and water chestnuts and cook an additional 2 minutes. Add water as you need it, but in tiny amounts to keep the veggies from sticking, as all the water needs to be evaporated before adding the sauce.

• Combine the Chicken-Style Seasoning, lemon juice, soy sauce, tahini, agave, and molasses. Fold the sauce and tofu into the cooked veggies. Transfer to a serving bowl and top with the green onions. To serve, spoon 2 tablespoons of the mixture onto each lettuce leaf.

CREATED BY Heather Leno Excerpted from Simply Healthy: The Art of Eating Well, Diabetes Edition by Chef Edwin Cabrera, Sherri Flynt, MPH, RD, LDN, and Erica Hechler, MS, RD, CDE (Orlando: AdventHealth Press, 2019). Used by permission. Copyright © AdventHealth.

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| Recipes

CATEGORY TAGS:

gluten-free high fiber high protein low calorie low carbohydrate / low sugar low cholesterol low fat / low saturated fat low sodium vegan vegetarian whole grain cholesterol-free diabetes-friendly peanut-free tree-nut free whole food plant based

NUTRITIONAL DATA: calories

37.53

fat

1.65g

sat fat

0.21g

cholesterol

0mg

sodium

79.60mg

carbohydrates

3.17g

fiber

0.62g

sugars

1.18g

protein

3.00g

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

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| Calendar

CALENDAR of Events National Indian Health Board

May 20-23, 2024 NIHB 2024 National Tribal Health Conference Rapid City, South Dakota https://www.nihb.org

April 23-25, 2024 Tribal Public Health Conference Tulsa, OK

June 1-6, 2024 2024 MidYear Convention and Marketplace Cherokee, NC

42 | A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

THE CREATION HEALTH MODEL:

8 PRINCIPLES FOR HEALTHY LIVING CHOICE

The first step toward improved health is making consistent healthy choices, which turn into habits and lead to lifestyle improvement.

REST

More than getting a good night’s sleep, healing rest means making space in your day to relax, and taking a day once a week for restoration.

ENVIRONMENT

We were made for a garden, but we live in a jungle. Environment is the space outside of us that affects what happens inside of us.

ACTIVITY

There are three kinds of physical activity and three dimensions to physical activity. Combine them, and you’re on your way to good health.

TRUST

Our faith, beliefs, and hopes affect our health. A trusting relationship with the Creator empowers and enriches every aspect of life.

INTERPERSONAL RELATIONSHIPS

Positive relationships contribute to good health, while toxic relationships can destroy it. So, seek to give and receive unconditional love.

OUTLOOK

Outlook not only colors how you look at life, but research suggests attitude can influence your health and even impact the progression of disease.

NUTRITION

Food is the fuel that drives your whole system. Eat for energy, eat for mental clearness, eat for long life. After all, your health is worth it.

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

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Health Information for Indian Country

Native Ministries of the Seventh-day Adventist Church exists to share the mercy and love of our Creator throughout Indian Country by offering resources to better the mental, physical, and spiritual well being of "every nation, tribe, language, and people." Revelation 14:6

National Indian Health Board

National Congress

Website: www.nihb.org

of American Indians Website: www.ncai.org

Southern Plains Tribal Health Board Website: www.spthb.org

American Indian and

American Indian and

Alaska Native Living Radio

Alaska Native Living magazine

Website: www.aianl.org/radio

Website: www.aianl.org

www.nativeministries.org

46 | A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

A M E R I C A N I N D I A N & A L A S K A N AT I V E L I V I N G

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