American Indian & Alaska Native Living - Trust: Volume 12 - Issue 1

VOLUME 12, ISSUE 1

TRUST:

Letting go of the Need for Control pg. 8

A "22-DAY LIFESTYLE CHALLENGE"

Toward Reversing Diabetes

OF GRIEF pg. 16

T R U ST THE

Power Creator

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The Wild Horse

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Letter from the Publisher As you read this issue of American Indian and Alaska Native Living I hope you will take time to question what you have confidence in and who you feel is reliable.

As we go through the days of our lives, we develop trust or confidence and reliance. In my life, outside of everything, I am confident in my Creator and rely upon my Savior God. There are reasons for my being firm in this trust. I can look back through my life and see clearly that as I have chosen my Creator over the world, my Creator has honored me with wisdom, protection, blessed my life, prolonged my days, and made me prosperous. As a minority I have been treated with dishonesty; been set aside; been disadvantaged and degraded many, many times. However, I can see that when the world and people in it have done this to me and meant harm to me, my Creator has protected me. He pulled me up when they cast me down, protected my reputation when they sought to harm it, preserved me when they sought to end my work, and provided my home with protection and prosperity when they sought to harm and impoverish us. I choose our Creator.

Where is your health? Your body, your mind, and your Spirit? Are you filled with happiness, health, and peace? If not, please find in this issue your chance to experience opportunities for a healthy life, a happier and more fulfilling life, and a Peace even in the dark hours of life. Find your answer to whom can you Trust. neˀ sgeñ∙noñˀ naesaihwiyosdik goñdahgwih

Volume 12, 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

Assistant to the President, Director of Native Ministries, Oklahoma Conference of Seventh-day Adventists

EDITOR Caroline A. Fisher, M.A. SENIOR EDITORS Jim Landelius, M.A.

Assistant Director, Native Ministries Oklahoma Conference of Seventh-day Adventists

David DeRose, M.D. Medical Consultant

HEALTH CONSULTANT Joni Bokovoy, Dr. P.H. CULTURAL EDITOR Jay ganeñˀdo∙doñˀ Meacham LAYOUT / DESIGN Julie Burks

Robert Burnette Onondaga

COPY EDITOR Joan Rupe

WEBMASTER Stephen Carlile

American Indian LivingTM, Volume 12, Issue 1 PUBLISHED BI-ANNUALLY BY 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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TRUST: LETTING GO OF THE NEED FOR CONTROL

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BY LEXUS WILLIAMS

BY: JONI BOKOVOY, DR.P.H., R.N.

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NCAI 2021-2022 NATIVE GRADUATE HEALTH FELLOWS

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PRAYER FOR OUR VETERANS

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THE WILD HORSE OF GRIEF

BY MARVIN MATHEWS, M.DIV.

BY KAREN NICOLA, M.A.

A "22-DAY LIFESTYLE CHALLENGE" TOWARD REVERSING DIABETES

STAYING ACTIVE IN CHANGING WEATHER

BY CAROLINE A. FISHER, M.A..

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COMMUNITY GARDENING FOR ALL AGES

BY CAROLINE A. FISHER, M.A..

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PLANT-POWERED RECIPES

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SPTHB, NCAI & NIHB EVENTS

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TRUST THE POWER OF YOUR CREATOR

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“We’re never so vulnerable than when we trust someone – but paradoxically, if we cannot trust, neither can we find love or joy.” ~ Walter Anderson

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trusting relationship with our Creator begins with the realization that He loves us unconditionally and desires to prosper us. He says to us, “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future,” Jeremiah 29:11. Creator’s love is the key that unlocks human potential. His love transforms our lives. It empowers us to rise above our challenges, and this love helps to heal our wounds. Researchers have found that emotions powerfully impact our health, either positively or negatively.

Experts have singled out love as foremost among the human emotions capable of promoting and maintaining health and achieving healing. “It seems something deep inside our cells responds positively when we feel love. Love appears capable of sparking healthy biological reactions in much the same way as good food and fitness.”

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Dr. Bernie Siegel, a Yale physician and the author of the bestselling book Love, Medicine and Miracles, affirms the power of love. “Unconditional love is the most powerful stimulant of the immune system.” The truth is love heals. This gift of love from Creator is a wonderful promoter of well-being and has amazing healing effects, not only when it is shared between Creator and man, but also in relationships with others. One study found that recipients of love can reduce the risk of coronary artery disease, hypertension, cancer, and alcoholism. Another reports that feeling loved is the strongest predictor of an individual’s sense of positive self-esteem. Other benefits of being loved include increased levels of immunoglobulin A (a marker of immune function) and smoother, more regular heart rhythms.

benefits when we place our trust in Creator’s unconditional love for us. Jesus said, “Love the Lord your Creator with all your heart and with all your soul and with all your mind,” and “Love your neighbor as yourself,” Matthew 22:37, 39.

On the other hand, another study found that a lack of love shown to parents by their children was associated with higher levels of psychological distress. Loss of love was among the most common reasons given for suicide or suicidal behavior.

The results of these studies add an important perspective to our understanding of how belief in Creator affects our well-being.

How we believe in Creator is also important. We receive the most

The American Heritage Dictionary defines “trust” as “firm reliance on the integrity, ability, or character of a person or thing; confident belief; faith.” These expectations have a powerful effect on our well-being, more so than many of us understand.

This fact is illustrated by a report in the prestigious Journal of the American Medical Association in 1994. It reviewed pain medications over the previous twenty-five-plus years. The

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Only when we have pure love for Creator and for ourselves can we truly love our neighbors. This amazing flow of love promotes life and healing. Love will motivate us to make healthy choices, to rest in His peace, to surround ourselves with a healing, healthpromoting environment, to be active in mind and body, to trust fully in Him, to serve others, to have a positive outlook colored by love’s grace, and to eat for strength, vigor, and health.

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conclusion was stated like this: “The quality of interaction or trust 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.”

THE POWER OF FORGIVENESS

Forgiveness has an important role to play in trusting relationships as well. Forgiveness has long been considered to be one of the foundational principles of spiritual wellbeing. Research now suggests that its healing effects extend beyond the spiritual realm. “The practice of forgiveness has been shown to reduce anger, hurt, depression and stress and leads to greater feelings of hope, peace, compassion and self-confidence.” Dr. Dick Tibbits, in his book Forgive to Live, writes about the healing that forgiveness brings to inmates and how this changes their outlook for the future.

Researchers found that when subjects were encouraged to think forgiving thoughts, the stress response was diminished.

Another study found that forgiveness is directly related to fewer problems with substance abuse. Science has shown the powerful, positive impact of exercising forgiveness. This supports the biblical instruction to forgive those who have hurt us. While it is not easy to do, the effort can pay off in improved relationships and physical health. If you would like further help with this process, go to www.forgivetolive.net.

FAITH AND EMOTIONAL HEALTH

Studies looking at the role of faith in the process of coping with stress, loss, or death have found it to be an important variable. One study found that faith was rated as the single most effective coping strategy in dealing with loss; another study found 78% of the respondents reporting that religion was involved in helping them cope with a significant negative

life event. Religion has been identified as an important coping resource for many health challenges. Positive impacts have been noted, including reducing depressive symptoms, increasing satisfaction with life, reducing the length of hospital stay, and reducing the risk of alcohol abuse. More than eighty studies published over the last one hundred years showed that religious/spiritual factors were generally linked with lower rates of depression. Researchers have found that spiritual resources contribute to a patient’s ability to deal with the physical and emotional stresses of surgery or chronic or serious medical illness as well. One particular study revealed that, after controlling for severity of fracture, elderly women who underwent surgery for hip fractures had the best surgical outcome when they indicated that Creator was a strong source of strength and comfort and that they attended religious services frequently. These women were less depressed and walked farther when discharged from the hospital than those who lacked a strong religious commitment.

THE POWER OF PRAYER

Frequent prayer, whether public or private, is associated with better health and emotional well-being and lower levels of psychological distress. Researchers have found this to be true, irrespective of ethnic group or religious denominational affiliation. Prayer is a powerful promoter of well-being. It connects us with the Almighty. Prayer is our time to talk with our Creator as a friend. We can share with Him our joys, challenges, and requests, but prayer is much more than making requests of Creator. Being in communication with Him has a powerful influence on our lives. Prayer is a powerful means of confiding in the Creator. He loves us unconditionally and wants to help us with every challenge, big or small. Another way prayer benefits us is through our expressions of gratitude to the Creator. The benefits of gratitude are many.

“Trust is both an emotional and logical act.

Emotionally, it is where you expose your vulnerabilities to people, but believing they will not take advantage of your openness.” ~ Author Unknown Adapted from CREATION Life (AdventHealth Press, 2014). Used with permission.

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TRUST: LETTING GO OF THE NEED FOR CONTROL Letting go of control means more joy, freedom, inner-peace, connection and support.

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BY LEXUS WILLIAMS

uman beings have a deep-seated desire for certainty and control. Several studies show this need services our belief that we can shape outcomes and events to our liking. That is, the more in control we feel, the more successful we feel about achieving the outcomes we desire, and this sense of competence boosts well-being.

But can the desire to be in control go too far? Can seeking control undermine happiness? The answer, it turns out, is yes.

Seeking control is a good thing—but only to a certain extent.

Beyond that point, the drive to control can negatively impact the mind, body and spirit.

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EMBRACING UNCERTAINTY

Uncertainty is a natural component of life. Quite frankly, one of the only certainties in life is that uncertainty is not going anywhere. No matter the circumstance, being uncertain does not mean you are lost or a failure. It simply means you are alive.

At times, you may find yourself overwhelmed by uncertainty, but if you choose to embrace this sensation, you will become more confident and able to trust that things will work out for the best. Just like any new thought pattern, you will need to practice accepting uncertainty until it becomes a habit. Moving through these difficult feelings will allow you to develop self-confidence and faith within yourself.

While learning how to cope with feelings of uncertainty may

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“Success is not final, failure is not fatal: it is the courage to continue that counts.”

– Winston Churchill

be easier said than done, here are a few tips that may help you embrace uncertainty in a new light: • Let Go Resistance and fighting are rigid outputs that drain our inner peace. Acceptance is fluid, light, and ever-changing. Realizing you cannot control all aspects of your life is the first step to accepting uncertainty for what it is. Instead of avoiding reality, recognize that you are stronger with each new challenge set before you.

• Choose to Embrace

When you resist your emotions, they hold more power over you. Instead, let the emotions surrounding your uncertainty— anxiety, fear, self-doubt, restlessness— run their course. By allowing yourself to feel even the most difficult of emotions, you will have greater control of the power your emotions have over your behavior.

• Focus on What You Can Control Awareness that you cannot control all aspects of your life is the first stage in empowering yourself and re-focusing your energy in those areas where control is within reach. Be mindful by practicing self-awareness and being present in the moment.

• Welcome Surprises Not all uncertainty is bad. When you are prepared and open to surprises, you will grow in knowledge and embark on new journeys you never imagined possible.

• Venture Out Uncertainty can leave you incapacitated and unable to move forward. You must accept that moving forward to become a healthier individual comes with risks, but it is worth it because you are worth it.

• Become Fearless in Faith Fear and uncertainty go hand in hand.

Reintegrating spiritual guidance into your daily routine is the key to fearlessness and offers us the freedom of not having to be in constant control. Our Native American history shows us that spirituality is meant to be a way of daily life. When we trust our Creator with our plans, hopes, and dreams, everything we do becomes an attempt to improve our health and wellbeing as well as the health and well-being of those around us.

As you learn to accept uncertainty, you will realize just how resilient and strong you truly are.

Lexus Williams is a Wellness Coach & Peer Recovery Support Specialist and member of the Peoria Tribe of Indians of Oklahoma.

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NCAI 2021-2022

Native Graduate Health Fellows The NCAI Native Graduate Health Fellowship is a program that “aims to build a pipeline of Native health professionals who can support tribal sovereignty and who are prepared to lead in promoting health policies and practices that address the unique needs of American Indians and Alaska Natives,” (ncai.org). The Fellowship is supported and sustained by American Indian and Alaska Native Living publisher Robert Burnette and the Seventh-day Adventist Church. In 2020, three Fellows were accepted and their reflections on their experiences are shared below.

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exus Williams is a wellness coach and a certified peer recovery support specialist. She says, “I am sincerely honored to have been selected as the recipient of the NCAI's Native Graduate Health Fellowship for the year 2021. With the generous support provided by the Seventh-day Adventist Church.”

Williams is completing her master's degree in human health, recreation, and performance at Pittsburg State University in Pittsburg, Kansas. Williams adds, “Once this is achieved, I will continue on to pursue my doctorate in health and human performance. Although my original educational and career pathway intentions included the completion of my doctorate in dental surgery, I recently had a realization of the need in Tribal Nations for substance misuse services and peer recovery support.

With that understanding, I have made the decision to pursue a new route in my career path to better serve our Tribal citizens and Nation.

“As a Peoria Tribe of Indians of Oklahoma Native and administration professional, it is of my utmost desire to impact the strength of Tribal Nations by focusing on the improvement of health and well-being services available to Native families. This fellowship provided me with a professional foundation of development in Tribal health policy that will be utilized and expanded as I further my education and career in Tribal health services.

Finally, Williams declares, “It is an honor to represent my Tribal community and future leaders in Native healthcare at a national level.”

Lexus Williams

Kianna Holian Kianna Holian (Cochiti Pueblo, Jemez Pueblo, Navajo Nation) ianna is a first generation graduate from the Pueblos of Cochiti and Jemez from her mother’s side and Dine from her father’s side. She graduated from the University of New Mexico (UNM) in May 2020 with a Bachelor of Science in Population Health. She currently works to support the Tribes, Pueblos, and Nations of New Mexico by increasing civic engagement in the local and state elections. Kianna is a 2019 Udall Foundation Native Healthcare Scholar and was recognized by UNM with the Clauve Outstanding Senior and

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American Indian Student Services Awards.

She is passionate about understanding health disparities and implementing holistic health initiatives among Native American communities. Her career goal is to work in collaboration with Tribal leaders to provide better healthcare services for people in rural and urban areas. Ms. Holian will continue her education at Northern Arizona University in pursuit of a Master’s degree in Public Health with a concentration in Health Promotion and Indigenous Health.

Kianna Holian

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ichard Montegue is a first-generation college student. As an enrolled member of the Quechan Indian Nation in Ft. Yuma, AZ, he says his “greatest life’s honor was to serve my community by volunteering my knowledge and experience as an appointed member to the Quechan Health Board, the Quechan Legislative Committee, the Quechan Education Board and serving as student representative on the National Executive Board of The National Native Alaskan Native American Indian Nurses Association. I am also a traditional Quechan Bird Singer.”

Richard was a Nurse Researcher in his last year of his doctoral program and taught undergraduate nursing students. He helped design a graduate level end-of-life course for Arizona State University Edson College of Nursing and Health Innovation that assists in awarding clinical end-of-life certification. My clinical, advocacy, and professional work centers around “end-oflife care for our most vulnerable, precious

older Native Americans and Alaskan Natives.” He has “extensive experience helping Native peoples at end-of-life in the Phoenix Metropolitan area,” where built and managed “hospice agencies that facilitate the needs of the Native American and Alaskan Native community while in palliative and end-of-life care in urban and rural communities.” Richard’s current research “examines the communication barriers found in Native Americans and Alaskan Natives at end-of-life and their associated health, environmental, and psychosocial issues. My goal is to increase the amount of evidence-based research that will influence policy to improve the unique trust relationships found across Indian Country. And my greatest hope is that elder Native Americans and Alaskan Natives are treated respectfully and adequately at endof-life or while in palliative care. I am honored to be a NCAI Graduate Healthcare Fellow.”

Richard Montegue

Jordon Begay

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ordon Begay is a tribal member of the Navajo Nation. Jordon is of the Deer Spring Bitter Water clan and born for the Towering House clan. His maternal grandfathers are of the Holy People Red Running into the Water clan. His paternal

grandfathers are of the Tangle People clan.

Jordon is a candidate for his Doctor of Health Sciences degree.

Jordon Begay

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reetings and blessings! The National Indian Health Board (NIHB) is pleased to share that we are hosting our National Tribal Public Health Summit 2022 virtually from May 9 – 12, 2022. The summit will explore Tribal public health policy and its impact on Tribes. It serves as a forum for practitioners, researchers, and policy experts to mobilize in the arenas of public, behavioral, and environmental health. The summit highlights emerging, promising, best, and evidenced-based practices, developed by Tribes for Tribes.

Special guest speakers and workshop session presenters will focus on topics relevant to this year's theme, "Tribal Health IS Public Health."

On behalf of NIHB, we are asking you to generously sponsor the virtual conference. Also, through your sponsorship, you are supporting the work NIHB does for all federally recognized Tribal Nations. As a National Tribal Public Health Summit 2022 sponsor, you have the opportunity to reach more than 700 leaders in American Indian and Alaska Native health. That support helps NIHB advocate for Tribal health at the highest levels of national policy making. Always protecting sovereignty and advancing the trust responsibility, we work on legislation, law, regulations, programs, and policies that impact Tribal health and we bring opportunity to Tribes.

American Indian and Alaska Native peoples are amongst those hardest hit by the coronavirus pandemic.

NIHB did everything possible to assist Tribal nations in mitigating the impact of COVID-19. NIHB retooled its entire staff to serve Tribal communities in innovative and strategic ways.

For example, in the summer of 2020, NIHB launched the Act of Love Campaign, which seeks to protect our elders, youth, and other vulnerable community members by educating Indian Country about the importance of vaccinations, hand washing, social distancing, and educating others about the importance of these Acts of Love. NIHB is committed to reinforcing that these critical protective measures are not politically driven--they are sacred acts and, therefore, Acts of Love.

The COVID-19 pandemic has illuminated the many health disparities that impact Indian Country. It is more important than ever that NIHB continues its mission to achieve the highest level of health and well-being for American Indian and Alaska Native people. To fulfill its mission, NIHB engages in advocacy, outreach and education, and capacity building initiatives, including: • Advocating for Advanced Appropriations for Indian health.

• Securing continued funding for the Special Diabetes Program for Indians.

• Realizing Tribal funding set-asides in Congressional pandemic relief packages.

• Advocating to advance Tribal Public Health Partnerships in Congress by establishing the Centers for Disease Control and Prevention (CDC) Tribal Advisory Committee in statute and securing dedicated funding to Tribes for public health infrastructure and capacity development • Being a leader in American Indian and Alaska Native behavioral health by championing trauma-informed healing practices, leading efforts to end behavioral health block grants, and advocating for the update of the National Tribal Behavioral Health Agenda.

• Securing Tribal opioid response funding, Tribal HIV and Hepatitis C funding, public health infrastructure and capacity funding, behavioral health grants, and emergency preparedness grants.

• Supporting Tribal leaders who serve on federal Tribal Advisory Committees across all operating divisions of the U.S. Department of Health and Human Services and working to ensure that those committees are Tribally-driven.

If you care about these issues and think they are worth fighting for: support NIHB. If you want to make sure that Congress and the federal government understand and support the Trust responsibility for our health care: support NIHB. If you care about advocating to increase funding for Tribal public health programs: support NIHB. Our fight is your fight. Our victories are your victories. NIHB continues to fight every day for our People’s health care and advocate for health system and public health funding. NIHB is your health care warrior in the Nation’s Capital.Due to reduced conference registration fee and no travel burden, the virtual conference platform expands the opportunity for more attendees to access this important forum for learning and collaboration. By becoming an official sponsor, your organization will receive a key opportunity to showcase your support for Tribal public health. More information is linked below and you can also learn more at www.nihb.org.

If you have any questions, need further information, or would like to commit support, please feel free to reach out to NIHB’s Development Manager and Board Liaison, Jennifer Speight at (202) 945-7037 or jspeight@nihb.org.

With Gratitude,

William Smith, Valdez Native Tribe Chairperson National Indian Health Board

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VETERANS Prayer

BY MARVIN MATHEWS, M.DIV.

Heavenly Father, your spirit knows each one of our military men and women for your Spirit works on each one seeking to draw your children all over the world back into a saving relationship with you.

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You know which truths would be most helpful to deliver them from mental and emotional pain that is often the result of misunderstanding and misinterpretation of life events as well as traumatic events. Inspire family and friends to be able to see more clearly what is needed and be a help and encouragement. Great Spirit, please guard and protect each veteran and their families and friends while providing more knowledge, wisdom, and truth to shine upon each one, bringing total healing. Amen!

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The Wild Horse OF GRIEF

BY KAREN NICOLA, M.A.

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tories of wild horses have an alluring appeal to me.

Living wild and free in and of itself appears like a wonderful option when I am overwhelmed with responsibilities, suffering, and loss. Picture with me, the open range with no restrictions for as far as the eye can see. In the middle of rolling hills, high mountains, and low riverbeds the wild horse herd roams free. They are magnificent animals. And it is their wildness that raises my curiosity and desire to tame them.

Grief on the other hand is a wild thing that we often seek to corral, but never tame. It has no allurement to us, no majesty, or appeal. The best some of us can do with grief is to distract or numb the wildness of interruptive emotions with drugs or alcohol. Pain and grief are lumped together as experiences to avoid, disassociate from, or temporarily

medicate. It is an unwelcomed, hurtful, wild thing.

Can we trust a wild horse? Can a wild horse trust us?

Just think of the terror a wild animal has when it finds itself confined or approached by us. Think of the fear we feel when working with a wild horse. They encompass power that easily overtakes us. Grief can feel like the wild thing we cannot trust. But the interesting reality of grief is that while it is wildly unpredictable, random, and messy it does not have to be more powerful than us. It has great value and purpose. Yes, we can learn to trust our grief and pain.

They are simply warning us that our broken heart needs attending to. We can trust that signal when we understand grief as something that is good and necessary. It is the process to tame our wildly broken heart and mind.

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TRUSTING THE WILD HORSE OF GRIEF

I know it is frightening to trust a wild creature. I know our natural instinct is to run from something that hurts us, or we fear will harm us. I know our culture might be limited with trustworthy role models for healthy-healing grief. In fact, some cultural norms about grief might even cause more harm than good. I’d like to offer three ways you could consider trusting that your seemingly untamable grief will have a good outcome.

1. Trust that Grief and Pain have an Important Purpose

As a grief coach, one of my greatest satisfactions is when a client who is resisting her pain and grief comes to understand that grief is not her enemy. Not long ago, Stephanie came to me avoiding and attempting to lock away the wildness of her grief.

When she began to trust that grief and pain have value and a purpose, her capacity to tame her grief grew.

Pain is simply an alarm warning us to pay attention to the grief.

It is as if a wild horse cries out for help and by attending to the wound, that horse begins to trust a human and the human can begin to trust the horse. Denying our grief or pushing our pain away with substances or activities will only do us harm in the immediate and long part of our story. We do so much better when we take our pain to paper, spill it out there and trust it with the Creator who knows how to attend to the devastating wound of our broken heart.

2. Lean into the Discomfort

Leaning into our discomfort is a better way to live with the wildness of grief than numbing or distracting ourselves.

Acknowledge that our hearts are full of emotions because the person who died was important to us. We can also acknowledge we have unresolved issues. We can choose forgiveness or an apology to anyone in our grief story, trusting that these choices bring healing to our suffering. The same Creator who knows how to heal, assures us that His forgiveness can tame the regrets and blame. The good thing about grief is that it is manageable and actually makes our lives better and more attractive to others, as we learn to live with our pain in honorable ways rather than

dishonorable. Our hearts can experience healing. A wise person once said, “The only cure for grief is to grieve.” Earl Grollman.

3. Stay with the Uncertainty until Clarity Comes

Taming a wild horse takes incredible patience. Grieving well, attending to our emotions, questions, fears, and concerns requires patient intentional interaction. The very nature of loss and death often means we have experienced a sudden change. We can feel lost and uncertain about everything. Our mind is adjusting to a new way of interacting with our world. It is foggy and struggles to think clearly.

I met Henry about a year after his wife died. It was clear that his grief was untamed. He suffered with uncertainty regarding many unresolved issues in his past relationship with his wife. He had no direction in his life. When Henry learned that facing his grief was his best approach he began to read about healthy-healing grief, He chose to apply what he read. He attended a grief support group and learned more and continued to apply what he learned. He and grief were becoming acquainted, and Henry was taming it. Grief no longer wildly controlled his life.

TRUSTING THE GRIEF WHISPERER

I am a fan of the TV series called Heartland. It is about a horse ranch in Alberta, Canada. The main character understands horses and knows how to help and tame them. You probably know stories of people who work with horses. They are often called Horse Whisperers. Allow me to suggest that the Creator is our trustworthy Grief Whisperer. As we invite Him to guide us through our grief, He brings deep healing and new training that redirects our old habits. Our despair, anger, and regrets that show up uninvited are part of the healing path that can be transformed by our Grief Whisperer into joy, acceptance, and forgiveness.

When these experiences of healing become our reality, the wildness of grief is tamed. We can have hope to live wildly free from what once terrified or wounded us. By His healing love we can live with the wildness of grief and become peace-filled with hearts ready to support others through their wild grief.

Karen Nicola, M.A., is a Grief Educator/Grief Coach and Author/Speaker for www.comfortfortheday.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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A “22-DAY LIFESTYLE CHALLENGE” TOWARD REVERSING DIABETES BY: JONI BOKOVOY, DR.P.H., R.N.

What would you like your story to be in 2022? If you have diabetes or pre-diabetes, there is now significant research evidence that you can change your story.

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hat would you like your story to be in 2022?

If you have diabetes or pre-diabetes, there is now significant research evidence that you can change your story. People pay thousands of dollars at lifestyle centers and spas to jumpstart their lifestyle change where dieticians and fitness coaches map out what they need to do. You can make the same changes at home and experience dramatic improvements in your health and well-being.

Instead of managing your diabetes, you can reverse it so that you no longer meet the criteria for diabetes. Exciting? I challenge you to participate in a 22-day challenge that will address many of the causes of your diabetes or pre-diabetes.

Things you learn during the challenge can also keep you from getting diabetes if you are at risk, especially if you are currently overweight and/or unfit. If you can’t do the entire 22 days, do it for 14 days (that is usually when participants begin seeing changes in blood glucose and weight) or at least seven days (where you will still experience improvements in your digestion and know that you can survive on a whole plant-based diet).

This challenge will take you out of your comfort zone, but you can do it! And yes, diet and exercise are a big part of it. To do this challenge you will need to be creative and tenacious. You can do it! Here is a summary of the challenge:

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• Circle all beverages that are pure water or are made from whole plants (fruits, vegetables). For the purposes of this challenge we are keeping it simple: count up the total number of items you ate or drank.

• Now count all of the circled items.

Whole Plant Items / All Items = approx. % of your diet that is whole plant – based.

1.

Eat only whole plant-based food (containing less than 30 grams of plantbased fat) each day, avoiding all highly refined, processed foods.

2. Walk 15-20 minutes after each meal and do a type of aerobic exercise you enjoy for at least 30 minutes, at least times per week.

3. Maintain any existing good health habits like getting enough rest (6-8 hours sleep, 8 cups of water a day) Throughout my life I have had the opportunity to help people make tough changes. The strategies I have learned have helped me in my own life, and I will use them as I take on this challenge along with you. Here we go.

Take Action

• Ease into the challenge by giving yourself a “trial run” week.

During that week, test out all the activities you plan to do during the challenge. Doing this will help you be well prepared once your challenge starts. Some people find it helpful to start a journal during this time. Others make electronic or mental notes of what will help make the challenge a success.

• Set start and stop dates and times.

Highlight days 7, 14, and 21.

• Start. Remember, the goal is to jumpstart your health journey.

Challenge yourself to do as many of the following health activities as possible.

Prepare

• Look over the challenge and your schedule to decide when best to start the challenge and set a start date • Find a partner (or two) to participate in the challenge • If you are on insulin or other medications, let your physician know about the lifestyle changes you plan to make.

Some participants have seen big improvements even after just a few weeks that may necessitate medication adjustments for blood glucose, blood pressure or other medications.

• Write down all the foods you eat and beverages you drink for one day.

• Circle all foods that are whole plant foods.

Body

• Walk 15-20 minutes after EVERY meal for all 22 days. (This does not need to be a power walk. Just walk at a comfortable pace.) If you eat three meals a day, you will have walked at least 45 minutes each day. Blood sugars tend to spike after every meal and this will help normalize your blood sugar.

"Excess fat—not sugar— contributes to the cause of diabetes."

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• Eat primarily unprocessed or minimally processed (such as frozen or dried) whole plant foods. You choose what percent of your diet comes from whole, plant foods for this challenge. Make it a percentage that will be truly challenging to accomplish. The higher the percentage of your diet that comes from these foods, the more dramatic your results will be. Ideally, 80-90 percent of your diet should consist of whole, plant-based foods. A list of these foods is provided at the end of this article. (Check out the Forks Over Knives website https://www. forksoverknives.com for great whole plant-based recipes and menus.)

• Do a higher intensity activity (something that gets your heart rate up and makes you breath faster (making it tough to carry on a conversation) for at least 30 minutes, at least three times a week.

• Drink at least eight cups of water each day. Did you know that sugary drinks and sugar-free drinks are both harmful to your health? During this challenge, choose water as your primary drink.

• Sleep 7-8 hours each night. This is an oftenunaddressed health practice. Sleeping less can hurt your health.

Mind

• Partner with a supportive family member or friend.

Nothing can help you meet a challenge as much as having support from someone you trust. Also, the friendly competition and the way you help each other can be powerful motivators.

• Count your blessings. During this challenge, consider thinking about three blessings from that day, and write them down just before you go to sleep. This may seem like a minor activity, but the effects are as powerful as Prozac, last longer and don’t have any side effects.

• Use positive self-talk: instead of telling yourself this will be hard to do, tell yourself that you can do hard things to improve your health. Tell yourself you will be creative and find great ways to make this plant diet delicious and interesting.

• Forgive. This may seem an odd part of the challenge but forgiving others and asking for forgiveness is actually an important health practice.

Soul

• Pray. Reach out to your Creator or a Higher Power.

• Connect to a church community. Did you know that belonging to a church community can in itself extend your life and also improve the quality of your life significantly?

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Combining a diet of whole, plant-based foods with regular aerobic exercise has a greater impact on reversing diabetes than only diet or exercise alone.

Now that we have established the challenge, here are the reasons these actions can make such a dramatic difference for a person with diabetes or pre-diabetes, or anyone who wants to prevent diabetes or just get healthier.

Insulin resistance is one of the main “drivers” of diabetes. There are little “receptors” on each cell that insulin has to “unlock” before glucose (sugar) can get into the cell. If the glucose can’t get into the cell, it accumulates in the blood stream, causing clots or messing up micro-circulation, resulting in the complications seen with diabetes, including loss of eyesight, kidney problems, inability to heal, inflammation and problems with many organs. In fact, insulin resistance underlies most chronic diseases, including cardiovascular, chronic kidney, Alzheimer’s diseases.

When the cell receptors don’t respond to insulin, the pancreas (the body organ where insulin in produced) may start producing more insulin, which in itself can wreak havoc on the body. It can cause cells to grow abnormally, and you will have increased body fat and an increased risk of cancer.

Most individuals who are overweight or obese have insulin resistance, which brings up another important point about insulin resistance. Both clinical and pathophysiological studies have shown that type 2 diabetes is a condition mainly caused by excess, yet reversible, fat in the liver and pancreas.1 A diet high in fat contributes to insulin resistance, not a diet high in carbohydrates. Reason? The dietary fat overloads both the muscle and liver so that they no longer have the ability to import glucose. The cells got “fat and sassy” and don’t want glucose.

Both obesity and a high fat (saturated fat, in particular) diet contribute.

Sounds complicated? Yes, but simple actions such as exercising after every meal, getting plenty of sleep, and eating high-fiber, low-fat food such a whole, plant foods can reverse or prevent insulin resistance. In fact, when people stick to a plant-based diet they have a 23 percent lower risk of developing type 2 diabetes2.

Here is a recent testimonial from an older gentleman, RZ, whom I coach who has had type 2 diabetes for over 20 years and has been on oral medication to control his symptoms: “Once I changed to predominately whole plant-based food

BE INSPIRED! Check out New York City mayor Eric Adams' story on how he reversed his diabetes with a plant-based diet. Just search: Eric Adams diabetes

Roy Taylor, Ahmad Al-Mrabeh, Naveed Sattar. “Understanding The Mechanisms of Reversal of Type 2 Diabetes.” The Lancet.

Diabetes & Endocrinology 7 (2019):726-736. doi: 10.1016/S2213-8587(19)30076-2 2 Frank Qian, Gang Liu, Frank B. Hu, Shilpa N. Bhupathiraju, Qi Sun. “Association Between Plant-Based Dietary Patterns and Risk of Type 2 Diabetes: A Systematic Review and Meta-analysis,” JAMA Internal Medicine 179, no. 10 (October 1, 2019):1335-1344. doi: 10.1001/jamainternmed.2019.2195 1

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FOODS TO REVERSE DIABETES

EAT THESE FOODS. These foods should make up the majority (80-90%) of your diet (whole, unprocessed, plant-based foods) These are the most nutrient-dense foods on the planet, complete with all three macronutrients (i.e., carbohydrates, proteins, and fats), as well as vitamins and minerals, fiber, water, antioxidants, and phytochemicals. These foods are fiber-rich and contain large amounts of water (between 60-90 percent water), which means that when they make up the bulk of your meal, they will make you feel full before you become calorically full. As your stomach starts to distend, it sends a neurological impulse to your brain that you are getting full. Your brain responds by making you feel satisfied, ultimately decreasing the number of calories you eat. These foods are much lower in calories than non-plant based and processed or refined foods.

• Green, leafy vegetables (lettuce, kale, arugula, spinach) • Non-starchy vegetables (broccoli, cauliflower, cucumbers) • Starchy vegetables (potatoes, corn, butternut squash, pumpkin)

• Legumes (beans, peas, lentils) • Unrefined Grains (brown rice, quinoa, farro, wheat, teff) • Fresh Fruits

ONLY EAT A SMALL AMOUNT OF THESE FOODS (high fat and processed, plant and animal-based foods) These are plant-based foods that can be part of your diet, but only in small amounts. Avocados, nuts, seeds, olives, coconut meat, and soy products are all whole foods that are high in fat. Even though they contain predominantly unsaturated fat, they, too, can cause both insulin resistance and high blood glucose if eaten in large quantities.

Be mindful of your total fat intake, even if the majority of your fat comes from unsaturated sources. Eat less than 30 grams of unsaturated dietary fat each day to dramatically improve your insulin sensitivity within weeks. Avoid saturated fat and trans fats.

This will ensure that your liver and muscles have the greatest chance of maximizing their sensitivity to insulin.

• • • • • •

White meat, lean, organic poultry, and fish Low-fat dairy Eggs from free-range chickens (rich in Omega-3) Nuts and seeds (including butters made from these) Coconut meat Soy products (tofu, edamame, Tempeh, vegetarian “meats”) • Olives

• Avocados • Dried fruits (raisins, dates, apricots, banana, blueberries) • Pasta alternatives (processed noodles made with lentils, brown rice, beans) • Sprouted breads • Fermented foods (sauerkraut, coconut kefir, kimchi) • Coconut oil or cold-pressed olive oil

AVOID EATING THESE FOODS (heavily processed and/or non-plant-based foods) These are foods to avoid as much as possible or eat sparingly. Health is a journey and it may be tough to fully eliminate these from your diet.

These are animal-based, full fat, or highly processed foods high in saturated fats and preservatives. These foods contribute to insulin resistance.

• • • •

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Processed meats (spam, bologna, hot dogs) Red meats and high-fat meats Eggs Full-fat dairy products

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• Processed and refined foods • Sugars • Processed, baked goods (cookies, croissants, muffins, cakes)

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Go to https://lifeandhealth.org/diabetes-undone for an online session of the Diabetes Undone program, or contact Dr. Bokovoy at nmsda@icloud.com for an in-person session

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and regularly exercised, within a 6-week period, I lost over 25 pounds and my blood sugars have dropped to 108 from over 200, my Hgb A1C dropped from 8.5 to 6.5. My wife has lost over five pounds and feels better overall.” RZ’s wife has had insulindependent type 1 diabetes since she was a child. As part of the challenge, RZ and his wife also participated in a Diabetes Undone workshop (see sidebar) and committed to simple yet powerful actions like:

comfortable in our lifestyles. We like many of our bad habits that caused our bodies to become unhealthy. But consider this: one of the early studies to show long-term reversal of diabetes symptoms in participants eating low-fat, whole plant-based foods, also showed a .96% reduction in Hgb-A1c and loss of 12.7 lbs of body weight over a 22week period.3 RZ, his wife, and many others who follow this plant-based lifestyle are healthy, living proof of those statistics.

• changing to a predominately whole, unrefined, plant-based foods • avoiding processed foods • drinking at least eight cups of water a day • getting 6-8 hours of restful sleep each night, and exercising more – including walking at least 15 minutes after every meal • eating a hearty, healthy breakfast; a moderate lunch; and a small dinner • eating smaller portion sizes • valuing their bodies as the Creator’s temple • trusting in the Creator • forgiving others • serving others

RZ, his wife, and other participants learned about many of the horrible consequences of pre-diabetes and diabetes as a result of poor circulation from the high blood sugars, abnormal insulin, obesity, high blood pressure, and more:

Um. Simple actions? I can hear you groan.

“I am busy and I have to eat out all the time! I can’t make any of these changes. I am so busy and I don’t have anyone to plan my meals and cook for me.” Then you are like several of the other participants. Not everyone is immediately willing to make even small changes. Understandable. We are

• • • • • •

Foot and leg amputations Heart disease Dementia Kidney disease Vision loss Early death

This disease is personal even for those not yet suffering from significant complications.

RZ realized that not doing anything about his lifestyle would eventually result in the downward spiral of diabetic complications.

Taking medication and monitoring blood sugars alone do not improve diabetes symptoms. Those actions are important, but merely “manage the symptoms” rather than prevent the possibility of worsening complications.

Neal Barnard, Joshua Cohen, David J. A. Jenkins, Gabrielle Turner-McGrievy, Lise Gloede, Brent Jaster, Kim Seidl, Amber A. Green, Stanley Talpers. “A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in A Randomized Clinical Trial in Individuals with Type 2 Diabetes.” Diabetes Care 29, no. 8 (2006):1777-1783. https://doi.org/10.2337/dc06-0606

3

Take the challenge and then learn more. It will change your story. I am also participating in the challenge to prevent diabetes. I am Cherokee and am also overweight and had an uncle die from diabetes complications.

Contact me if you want to learn more: Joni4s@me.com

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Exercise |

Staying Active IN CHANGING WEATHER

BY CAROLINE A. FISHER, M.A.

A

s I look across my front and back yards, there are daffodils, grape hyacinths, magnolia tree buds, little green leaves, and lots of purple henbit covering the once-brown ground. When winter segues into spring, all of our flora and fauna start blooming when they feel the warm sunshine and begin to burst with color ~ usually, just a little too soon.

Exercising outdoors in this season can be just as complicated depending on where you live. Here are some tips from the American College of Sports Medicine (ACSM) for exercising when Mother Nature is deciding which way the wind will blow.

First, continue to exercise! There are so many benefits to regular exercise such as mental health and physical health, including weight loss, controlling blood sugar, and building stronger, denser bones.

If you enjoy outdoor activities such as running or cycling, you can prevent environmental-related injuries. NOTE: Always consult a physician if you haven’t been exercising for awhile or if you have symptoms of cardiovascular, metabolic, or kidney disease.

A. HEAT & COLD STRESS PREVENTION • Wear loose fitting, lightweight, and moisturewicking clothing in both hot and cold extremes.

• In cold conditions, cover your head, face, legs, feet, and hands. These areas are at greater risk for injury. The risk for cold injury is higher when the conditions are wet (e.g., snow or rain).

Wear appropriate footwear to prevent slipping.

Adjust clothing and layers to help maintain warmth but prevent too much sweating.

• In hot conditions, drink plenty of fluids, especially if the outdoor temperature is above 80F and humidity is greater than 75%. In these conditions, consider exercising indoors.

Maintain aerobic exercise throughout the year; if you’re aerobically fit, you’ll adapt better when exercising in the heat. If you change environments rapidly (vacation to warmer climate, reduce your exercise intensity and the length of the exercise session. Perform exercise during cooler times of the day such as early morning or late evening.

If you feel too hot or cold, your body may be stressed, so be aware of very rapid breathing, heavy sweating, confusion, dizziness or disorientation, pale skin, extreme thirst and dehydration. If you have any of these symptoms persistently and in spite of treatment, contact emergency services.

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B.

C.

COLD STRESS TREATMENT • Move to a warm environment.

• Remove cold and wet clothes.

• Find access to warm air, such as heaters or fireplace.

• Use electric or non-electric blankets.

• Drink warm beverages.

HEAT STRESS TREATMENT • Stop exercising.

• Move to a shaded or air-conditioned area.

• Remove excess clothing or equipment.

• Drink cold beverages.

• Sit in front of a fan.

• Put chilled cloth around neck.

• Place entire body in cool water.

Visit ACSM online at www.acsm.org for more information.

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Gardening |

COMMUNITY

Gardening FOR LIFE

BY CAROLINE A. FISHER, M.A.

G

rowing your own food is way to connect to the earth and be blessed by the bounty she gives. It reduces reliance on other sources by providing food (and good health) in your own back yard, or often, in a community setting where the public is invited to both garden and share the harvest.

In one part of Navajo country, nestled in northern Arizona near Glen Canyon and Lake Powell, Utah, the city of Page is not only a Native American oasis, it is simultaneously a food desert, meaning that a large group of people who live in the area do not have access to a supermarket or a large grocery store without traveling long distances. This obstacle means that many residents rely on convenience stores or a garden for their daily food source. But not everyone has the capability or environment for a bountiful garden.

Looking around their Page community, gardener Nancy Crosby and her husband saw the needs of their neighbors and a potential solution to the food desert situation they live in. Since there are no garden nurseries within 100 miles, a community garden seemed to be the best way help others learn about growing their own food. In 2017, the Crosbys decided to create a garden that engages not just adults, but children. That was the beginning of the community garden called “Seeds for Life” sponsored by the Page All Nations Seventh-day Adventist Church.

The garden was created when Nancy’s husband got permission to turn a parking lot into a greenhouse. Ever since, Nancy has been implementing various methods of gardening and working with the community to instill a love of growing and experiencing planting, gardening, and eating the fresh produce.

Gardening has been a key factor for many families across the United States to maintain health and food security during the COVID-19 pandemic. Gardening not only provides fresh, healthy food for you and your family, it is also a fun way to get exercise, fresh air, and enjoy being with your family or friends outside.

In Page, the Seeds for Life community garden has broccoli, cauliflower, kale, romaine lettuce, tomatoes, onions, spinach, and beets, as well as a variety of herbs, including cilantro, basil, and parsley. It has strawberries

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| Gardening and raspberries, too. Nancy says, “We only charge customers a small fee for the produce.”

Nancy also practices sustainable gardening and teaches people how to be self-sufficient through Seeds for Life. Many Page locals buy plants from the community garden and many are given away to local residents to start their own gardens. Some who grow their produce then share it back to Nancy and her family! The garden is 100% donor supported.

In 2021, Nancy and a student majoring in biology created curriculum to help children become interested in, and participate in, basic gardening concepts to ensure healthy living. The program is called “Learn & Grow” and employs several ways for kids to interact with the garden, including reading about seeds and planting. The program is particularly suited for pre-school/kindergarten age children, who attend with their parents. The garden consists of raised beds and young ones will transplant plants into pots, get to use a shovel, and of course, receive seed packets to take home and plant in their own back yards. The "Learn & Grow" garden program begins in April 2022.

EFFECTS OF A FOOD DESERT The bad news: according to the U.S. Census Bureau’s American Community Survey, a food desert can affect residents in the following ways: • Lack of Healthy Food Access: Poor nutrition can contribute to obesity, tooth decay, hypertension, high cholesterol, heart disease, diabetes, osteoporosis, cancer, depression, and eating disorders.

• Effect of Poverty: Poverty and food insecurity are associated with lower fruit and vegetable consumption, and lower-quality diets.

BENEFITS OF A GARDEN The good news! According to the Farmers’ Almanac, it is time to start planting outdoors for most produce (go to www.almanac. com/gardening to find your area’s planting calendar). This list is handy for any community garden, or even starting your very own backyard version.

• Go to https://www.cdc.gov/healthyplaces/healthtopics/ healthyfood/community.htm to read about the benefits of gardening and how you can improve your health and get involved in your community!

For more information about “Learn & Grow: A Children’s Gardening and Nature Class” or community gardening in general, contact Nancy Crosby at pucnativeministries@gmail.com.

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| 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. These recipes feature ingredients that pair well in the 22-day challenge.

REC

IPE ONE

Power Greens SOUP

Wouldn’t it be great if the food we ate gave us superpowers? Although greens won’t give you superpowers in the traditional sense, they boost heart health, digestion, and strong vision, and have even been shown to reduce the risk of some cancers. When you think of leafy greens, you might envision a crispy salad, but greens are also delicious in soup. This recipe is yummy when prepared with Brussels sprouts, or you can substitute finely shredded cabbage or kale. The rich broth complements the greens nicely.

PREP INSTRUCTIONS: Yield: 6 (1 cup) servings Prep Time: 30 minutes Cooking Time: 15 minutes

Total Time: 45 minutes Difficulty Level: Easy

RECIPE INGREDIENTS: 8–10 Brussels sprouts (or similar amount of cabbage or kale), finely sliced ½ onion, finely sliced 4–5 fresh mushrooms, finely sliced 1 carrot, shredded 4 cups water 2 tablespoons Bragg Liquid Aminos or soy sauce 1 large clove garlic, crushed 1 teaspoon onion powder 1 teaspoon Italian seasoning or dill weed 1 tablespoon beef-style seasoning ½ teaspoon salt, or more to taste INSTRUCTIONS: • Prepare Brussels sprouts, onion, and mushrooms as noted above. Shred the carrot (a food processor works well for this). You should have 4 cups of vegetables when everything is sliced and shredded. Combine all ingredients in a kettle and bring to a boil. Reduce heat and simmer for 10 minutes.

CREATED BY Neva Brackett Copyright © AdventHealth Press 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. Available from the publisher at AdventHealthPress.com.

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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

33.75

fat

0.26g

sat fat

0.01g

cholesterol

0mg

sodium

197.10mg

carbohydrates

6.32g

fiber

2.08g

sugars

2.72g

protein

1.60g

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CIPE TWO

Italian Minestrone RAGOUT

Italian “minestrone” is a vegetable soup that predates the Roman Empire and shares a root meaning with the Latin word for “to serve.” Each serving of this hearty, healthy ragout (ragu, another fine Italian word) offers ample amounts of vegetables—meaty eggplant, sweet carrots, tomatoes, and tender baby spinach—and a fragrant array of spices. The slow simmer adds richness and lets all those Mediterranean flavors mingle in a soup that improves with age.

PREP INSTRUCTIONS: Yield: 8 (1 cup) servings Prep Time: 15 minutes Cooking Time: 25 minutes

Total Time: 40 minutes Difficulty Level: Moderate

RECIPE INGREDIENTS: ½ cup vegetable broth 3 tablespoons fresh garlic, minced ¼ teaspoon fennel seeds 1¾ cups red bell pepper, diced ½ teaspoon Italian seasoning 3½ cups petite-diced tomatoes in juice ½ cup fresh basil, chopped

5 cups fresh eggplant, cubed 2 cups fresh yellow onion, diced 1½ cups green pepper, diced ½ cup carrots, diced ½ teaspoon kosher salt 1½ cups baby spinach, chopped

INSTRUCTIONS: • In a medium stock pot, add the broth and sweat eggplant, garlic, onion, fennel seeds, green and red peppers, carrots, Italian seasoning, and salt. Sauté for 5–8 minutes.

• When vegetables are slightly tender, stir in tomatoes and cook for 3 minutes.

• Simmer ragout for 15 minutes or until it reaches 165°F. • Stir in spinach and basil, remove from heat, and serve.

CREATED BY Chef Edwin Cabrera Copyright © AdventHealth Press 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. Available from the publisher at AdventHealthPress.com.

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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

2.05g

fat

0.34g

sat fat

0.34g

cholesterol

0.0mg

sodium

384.11mg

carbohydrates

17.55g

fiber

5.55g

sugars

7.47g

protein

3.00g

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| Recipes CIPE THREE E R

Vegetable Barley AND BROWN RICE SOUP

Barley is such a misunderstood grain. Often relegated to stretching tired soups, this powerhouse can do so much more. It grows in more than 50 varieties and plays a role in hearty breads and healthy, cholesterol-free side dishes loaded with fiber and protein. This vegetable soup combines the splendidly chewy, brown rice– like taste of barley with tomatoes, carrots, lima beans (another sadly misjudged food), celery, and peas for a garden of tastes and textures.

PREP INSTRUCTIONS: Yield: 8 (1 cup) servings Cooking Time: 30 minutes Difficulty Level: Moderate RECIPE INGREDIENTS: 1/3 cup onion, chopped 1/3 cup carrots, diced ½ cup tomato puree 1 teaspoon kosher salt 1/3 cup pearl barley ¼ cup fresh basil, chopped 1½ teaspoons fresh sage

Prep Time: 15 minutes Total Time: 45 minutes

½ cup celery, diced 2 cups petite-diced tomatoes in juice 4 cups low-sodium vegetable broth 2/3 cup lima beans, frozen 1 tablespoon fresh thyme 1/8 teaspoon bay leaf, ground 1 cup frozen green peas

INSTRUCTIONS: • In a small saucepan, combine onion, celery, and carrots and sweat for 5 minutes.

• Add next 6 ingredients and bring to a rapid simmer.

• Reduce heat and simmer lightly for 20 minutes. Add remaining ingredients and cook for 5 more minutes.

CREATED BY Chef Edwin Cabrera Copyright © AdventHealth Press

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. Available from the publisher at AdventHealthPress.com.

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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

98.86

fat

0.32g

sat fat

0.02g

cholesterol

0mg

sodium

580.19mg

carbohydrates fiber

19.48g 4.89g

sugars

3.73g

protein

3.70g

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CIPE FOUR

Zucchini CREOLE

When the term “Creole” is used in cooking, it usually refers to a spicy mixture of tomatoes, pepper, onion, celery, and seasonings served over brown rice. If you grow zucchini and tomatoes in your garden, this recipe is a great way to celebrate the abundance of summer; however, if you’re not a gardener, the ingredients can be easily obtained year-round at your local supermarket.

PREP INSTRUCTIONS: Yield: 8 (1 cup) servings Cooking Time: 15 minutes Difficulty Level: Easy

Prep Time: 30 minutes Total Time: 45 minutes

RECIPE INGREDIENTS: 8 cups green (and yellow, if you can find it) zucchini, sliced 1 cup onion, diced 1 green pepper, diced 1 clove garlic ¾ cup water or coconut milk 1 teaspoon salt ¾ teaspoon Italian seasoning ½ teaspoon dill weed 1 tablespoon chicken-style seasoning 3 cups fresh tomatoes, diced 1–2 tablespoons cornstarch, dissolved in ¼ cup water INSTRUCTIONS: • Place all ingredients except tomatoes and cornstarch in a saucepan and cook for 8 minutes, or until zucchini is tender.

• Dissolve cornstarch in ¼ cup water. Add to saucepan, along with tomatoes. Stir as the sauce comes to a boil and thickens. Serve as a side dish or over pasta topped with tofu “sour cream.”

CREATED BY Neva Brackett Copyright © AdventHealth Press 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. Available from the publisher at AdventHealthPress.com.

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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

146.03

fat

0.97g

sat fat

0.36g

cholesterol

0mg

sodium

209.99mg

carbohydrates

8.46g

fiber

2.04g

sugars

3.50g

protein

1.93g

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IPE FIVE

Scottish OAT CAKES

This delicious, make-ahead treat is loaded with possibilities. Our family has enjoyed them for years as a special breakfast with fruit sauce on top. Then we got the idea to have them for dessert—broken up in a bowl, covered with fresh-mashed, delicately sweetened strawberries or raspberries, and topped with homemade vegan ice cream. We call it shortcake, but it’s more like traditional shortbread—rich, tender, and crunchy. See the variation for an even easier version.

PREP INSTRUCTIONS: Yield: 12 servings Prep Time: 30 minutes Total Time: 40 minutes RECIPE INGREDIENTS: ¼ cup whole-wheat pastry flour 1 cup quick oats ¼ cup liquid sweetener

Serving Size: 1 cake Cook Time: 10 minutes Difficulty Level: Moderate 1 cup Brazil nuts or walnuts 1 teaspoon salt

INSTRUCTIONS: • Preheat oven to 350°F. • Place flour and nuts in food processor and whiz for 1 minute or until nuts are as fine as the flour but not buttery or sticking to the sides. Pour into mixing bowl and add oats and salt. Stir in warmed liquid sweetener until a ball of dough forms, adding a little water if needed. Mixture should stick together but not be so wet that it sticks to your hands.

• Divide into 12 walnut-sized balls and place on two nonstick cookie sheets. Roll thin with a rolling pin. If pan sides are deep, turn pan upside down and make cakes on the bottom, rolling them flat with a rolling pin (cover them with plastic wrap to keep roller from sticking).

• Bake for 10–12 minutes. Watch them carefully—they burn easily!

• Serve with thickened fruit topping (blueberry, cherry, or peach). Add nut or soy milk if desired.

Tools/Equipment: Food processor, rolling pin, cookie sheets, baking parchment, plastic wrap, measuring cups, measuring spoons TIPS AND VARIATIONS: Easy, no-food-processor variation: Replace Brazil or walnuts with 1¼ cups almond flour (usually available at supermarkets) and omit pastry flour. Just stir together 1 cup quick oats, almond flour, and salt, and then add warmed honey or, if you use sugar, add water. This is how I make my pie crusts, omitting the honey or sugar—very simple!

CREATED BY Neva Brackett Copyright © AdventHealth Press 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. Available from the publisher at AdventHealthPress.com.

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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

122.04

fat

7.23g

sat fat

0.67g

cholesterol

0mg

sodium

160.20mg

carbohydrates fiber

13.19g 1.61g

sugars

5.64g

protein

2.95g

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IPE FIVE

Chocolate Date CAKE

This tender, moist chocolate (or carob) cake will satisfy your craving for something rich and delicious.

The date sauce brings a sweet moistness without the fat and sugar of regular frosting, and the added toppings give flavor and eye appeal. Both the cake and the spread freeze well, so this is an easy, make-ahead treat for entertaining. When ready to use, thaw both completely, spread the date mixture evenly over the cake, and sprinkle with toppings for an elegant presentation.

PREP INSTRUCTIONS: Yield: 12 (1 slice) servings Baking Time: 35–40 minutes Difficulty Level: Moderate RECIPE INGREDIENTS: Cake 1 cup whole-wheat pastry flour 1 teaspoon baking soda ½ teaspoon salt ½ cup + 2 tablespoons maple syrup 1 tablespoon lemon juice 1½ teaspoons vanilla Date spread 1 cup hot water ½ teaspoon vanilla Toppings 1/3 cup pecans, chopped and roasted

Prep Time: 30 minutes Total Time: 60–70 minutes

½ cup white whole-wheat flour 1/3 cup cocoa or carob powder 1 cup unsweetened soy or almond milk ½ cup soft dates, pressed down to measure 2 teaspoons flax meal ¼ teaspoon almond flavoring ½ cup soft dates, pressed down to measure ¼ + 1/8 teaspoon coconut flavoring 1/3 cup unsweetened macaroon coconut, toasted 1/3 cup cacao nibs

INSTRUCTIONS: Preheat oven to 350° F. Mix all dry cake ingredients together. Place milk, syrup, dates, and seasonings in blender, and blend until completely smooth. Pour liquid mixture into dry ingredients, mixing just until blended—do not over-mix. Cover bottom of nonstick square cake pan with parchment paper or use a silicone cake pan. Pour batter into pan. Bake for 35–40 minutes, until toothpick inserted in the center comes out clean. Remove from oven and cool completely.

For toppings, while cake is baking, toast nuts and coconut separately (their cook times differ).

For date spread, combine water, dates, and seasonings, and blend until completely smooth and creamy. After cake has cooled, spread date mixture on top and sprinkle with nuts, coconut, and cacao nibs. Or place cake slices on plates, drizzle with date mixture, and top with nuts, coconut, and cacao nibs.

CREATED BY Heather Leno Copyright © AdventHealth Press 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. Available from the publisher at AdventHealthPress.com.

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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

236.50

fat

9.05g

sat fat

2.72g

cholesterol

0mg

sodium

200.56mg

carbohydrates fiber

37.98g 7.09g

sugars

20.49g

protein

4.50g

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Events 2 02 2

► NIHB 2022 National Tribal Public Health Summit Anchorage, AK, USA May 10 - 12, 2022

► NCAI 79th Annual Convention Sacramento, California Oct 30, 2022 - Nov 4, 2022

► NCAI 2022 Mid Year Conference Anchorage, AK Jun 12, 2022 - Jun 16, 2022

All events reflect dates and information on the National Congress of American Indians website and National Indian Health Board website at press time.

Go to http://www.ncai.org and http://www.nihb.org for more event information.

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Events 2 02 2 "A 7th Generation and Southern Plains Tribal Health Board Collaboration Bringing data-driven thought leaders, solution-based advocates, and cultural knowledge systems together to improve the health and well-being of our Native people throughout Indian Country”

► Tribal Public Health Conference 2022 https://tphconference.org/register/ April 19-21, 2022

Go to www.spthb.org for more event information.

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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.

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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 48

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NATIVE • • • • • • • • • • • •

w e N

HEALTH

DIABETES HEALTHY WEIGHT TOBACCO ALCOHOLISM HEART DISEASE CANCER SUICIDE DOMESTIC VIOLENCE ORAL HEALTH SEXUALITY & YOUR HEALTH BEHAVIORAL ADDICTIONS BALANCE OF LIFE

PROGRAMS ARE HOSTED BY GINA GUIBOCHE AND EDWARD DUNN

NATIVE New HEALTH is an innovative series of health programs designed for

Native people by Native people. This series addresses a number of health topics of special concern to Native People: diabetes, heart disease, cancer, depression, suicide, tobacco, alcoholism, drug abuse and more. Each episode has been designed to generate discussion, and to assist the viewer in making positive lifestyle choices.

WWW.NATIVENEWHEALTH .CA 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 Living Radio

Alaska Living magazine

Website: www.aianl.org/radio

Website: www.aianl.org

www.nativeministries.org

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NONPROFIT U.S. POSTAGE PAID COLLEGE PRESS

www.aianl.org Robert Burnette, Executive Publisher PMB 372 New Albany, IN 47150 Change Service Requested

Offering Health & Wellness to Indian Country

Healthy Relationships Financial Health and More

Listen Weekly on LifeTalk Radio

and

www.lifetalk.net Native Voice One

For more information, email:

www.NV1.org

DrDeRose@CompassHealth.net