Great Bend Tribune Active Living Magazine September-October 2018

GREAT BEND

September/October 2018

OVER

SUPPLEMENTATION TOO MUCH OF A GOOD THING? LIFE INSURANCE NOT JUST ANOTHER BILL

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Millennium Gadgets

FEATURE

&CONVENIENCES 101

By Patricia Danflous

Y

ou never leave home without your smartphone, right?

The hand-held device is proving more useful and convenient than you ever imagined. Now that you feel comfortable making phone calls, using FaceTime to see the person you are talking to, and sites such as Amazon. texting with more than com, WalMart.com one finger, it’s time to be or your local market. smartphone savvy. UtilizMany small and largeing the ever-changing mil- chain groceries offer lennium technology to its online or telephone ordering with curbside full advantage, can make pickup. life easier, more efficient • store photos and videos and more fun.

• t ranslate a foreign lanUSE YOUR SMARTPHONE guage when traveling (LAPTOP, TABLETS, •p lay games and watch AND COMPUTERS ALSO videos WORK) TO: •d ownload health and • list contact names in exercise apps case of an emergency • l isten to your favorite • set reminders for daily music or audio book tasks, such as taking • read an e-book medication • t alk to and see your • order transportation family in real time with with an Uber or FaceTime or Skype Lyft app • fi nd addresses and • order food for home telephone numbers delivery with Uber Eats, Waiter or OrderUp apps • get directions and listen to them step• maintain a calendar of by-step important dates and • get coupons and appointments discount codes for • order groceries and shopping other items online from

Use your imagination, ask your grandkids, check out basic technology classes at local colleges or libraries, or type

“how do I…” or “what is …” in a search engine box, and get ready to move forward with modern conveniences.

“We Care About Your Health”

2

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contents

20

September/October 2018

15. RELATIONSHIPS

When One Retires Before the Other

Sarah Hoener Shirer is…

16. FEATURE

Writing Prompts to Pass on Your Family History

LOOKING FORWARD TO MANY MORE BIRTHDAYS

3. FEATURE

Millennium Gadgets and Conveniences 101 5. FINANCE

Because Not Every Sale Saves You Money 6. GRANDCHILDREN

Grandparents' Greatest Challenge: Unplug the Kids

P17. WELLNESS

10. RECIPE

Sweet Potato Black Bean Chili 11. HOLISTIC MEDICINE

The Importance of Your Physical Therapy Commitment 12. FINANCE

Life Insurance Not Just Another Bill

Overcoming Roadblocks to Healthy Eating P18. FEATURE

Outdoor Activities for Fall Growing Pains: Where are They Now?

OVER SUPPLEMENTATION TOO MUCH OF A GOOD THING?

14. RECIPE

Apple Rose Pie

PUBLISHED BY THE GrEaT BEnD TrIBUnE Mary Hoisington, Publisher LOCaL rEPOrTInG: Veronica Coons LOCaL PHOTOGraPHY: Hugo Gonzalez DESIGn: Hugo Gonzalez SaLES: Tammy Mason Diane Lacy-Trostle

Inspire Health/Active Living Great Bend 2012 Forest Ave. Great Bend, KS 67530 InspireHealth@gbtribune.com 620-792-1211 All copy and advertising in Active Living are copyrighted and cannot be reproduced without permission

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P19. FUN

Executive Publishers H.G. Fox,. SR. Suzanne Fox Jumpstart Publishing, LLC

Creative Director Dianne Waller

Managing Editor Suzanne Fox

Production Claire Thomas

Contributing Writers Patricia Danflous Liz McGehee Michele Robert Poche Chad Ruiz Anja Springthorpe

© 2018 Jumpstart Publishing, LLC New Orleans, LA All rights reserved Printed in the USA by Fox Print Services igofox.com

Copy Editor Chad Ruiz

Design Tra Pham

Cover Pictures By Marci Beckerman

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

V6

BECAUSE NOT EVERY SALE SAVES

YOU MONEY

By Michele Robert Poche

“A bargain ain’t a bargain unless it’s something you need.”

– Sidney Carroll

P

icture it. You’re in the checkout line. You’ve adhered to your list religiously. Then you see it: a yellow, tweed jacket that has been twice reduced and is now only $19.99. You don’t like how you look in yellow, but the original price was $99! How can you resist, right?

Wrong.

Buying something simply because it’s on sale is a lose/ lose situation, resulting in a cluttered house and an empty bank account. Before you grab your wallet, ask yourself this question: Would I pay full price for this item?

If the answer is no, you probably don’t need it. So how can you safeguard yourself against these moments of weakness?

FINANCE

to find the item at a steep discount.

No gimmicky sales needed!

Take inventory.

Carry cash.

Canvass your home If you’ve followed and list any items you steps 1-3, you should purchased but never use. know what you’re buying Your number of impulse as well as its cost. So you buys will likely be eye know how much money opening. And you’ll get to bring. If possible, leave a better idea of what you credit cards, debit cards truly need. and checkbooks at home.

Pinpoint your They create the illusion of a purchase(s). bottomless budget.

Before walking into a Be in the right store or visiting a website, mindset. give some thought to what Don’t shop when tired, it is you actually want. hungry, rushed or stressed Don’t settle for less. as these emotions can affect Plan ahead. your spending habits. Yes, Use price compari- that means you’ll almost son tools (pricegrabber. never go shopping. Isn’t that com or bizrate.com) the whole point?

1.

2.

4.

5.

3.

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GRANDCHILDREN

GRANDPARENTS' GREATEST CHALLENGE:

UNPLUG THE KIDS

By Patricia Danflous

6

ing patterns and diminished social skills, your concern is more than just a feeling of nostalgia, it is a viable worry. Your challenge: attempt alternatives and engage.

• Challenge your grandchild to an outdoor athletic competition.

It worked for me. My grandson was super impressed that an “old lady” could make ten free-throws in a row.

The following weekend, he approached me for a repeat contest.

Use your imagination, stay positive, don’t nag or bribe, and remember that it is okay for you to ask your grandchild for help with the latest technical advance.

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• Ask your grandchild for help with a project. Start a garden, build a treehouse, or sort the huge collection of change you’ve been collecting.

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• Encourage a walk around the block to see something interesting.

For us, it was a dead rat caught in a water drain.

Gross, but true.

• Plan a vacation together. Whether for a day or a week, you can spend hours discussing travel arrangements, geography, climate and budget.

too-much tech can lead to obesity, poor sleeping patterns and diminished social skills

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HERE ARE A FEW TIPS TO HELP YOUR GRANDCHILDREN “HANG UP” THE PHONE, UNPLUG, LOOK YOU STRAIGHT IN THE EYE AND CREATE SOME MEMORIES.

Morton

W

hen my nine-year-old grandson’s friend was not responding to a Facetime request, I suggested that he was probably outside shooting baskets. My grandson immediately responded, “What do you think this is? The nineties? No one plays outside anymore.”

Unfortunately, he wasn’t that far from reality. Think about it. How many kids do you see playing basketball in the driveway or riding bikes in the neighborhood?

Wouldn’t it be incredibly awesome to see a few little girls playing jacks or hopscotch on the sidewalk? The tied-to-technology lifestyle of contemporary kids is a heart-breaking recognition for grandparents, who remember exchanging school shoes for sneakers and heading outdoors before supper.

With several studies indicating links between too-much tech and obesity, poor sleep-

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Specialty Care in Great Bend Anesthesiology David Gillenwater, MD Chris Omenski, CRNA Garrett Rebel, CRNA Kris Tarlton, CRNA

Cancer care Yazan Abuodeh, MD Ramana Chitti, MD Elshami Elamin, MD Mark Fesen, MD Shannon Haenel, DO Thomas Hegarty, MD Gregory Nanney, MD Claudia Perez-Tamayo, MD Anis Toumeh, MD Jose Valesco Di Domenico, MD Jorge Wong, MD

Cardiology Ryan Beard, MD Ahmad Daraghmel, MD Ahmad Quaddour, MD

Ear, nose and throat

Elise Snapp, ARNP Teri Turkle-Huslig, MD Gina Westhoff, PA

Plastic surgery

General surgery

Podiatry

Todd Brown, DO Robin Durrett, DO Jeremy Howes, MD Patrick Stiles, MD

Richard Burkey, DPM Scott Gordon, DPM Richard Krause, DPM

Hospital medicine Stanley Hatesohl, MD Melinda Joye, PA Celestine Ofoma, MD Jean Pringle, MD Mark Van Norden, DO

Psychiatry Patrick Stang, MD

Radiology Glenda Holzman, MD Gary McKee MD Curt Thompson, MD

Obstetrics and gynecology V. Annapurna, MD Jodi Henrikson, MD Jonathan Pike, MD

Emergency medicine

Wade Babcock, PA Joshua Boone, DPM Ashley Boxberger, PA L.T. Fleske, MD Randall Hildebrand, MD Anne Linenberger, PA

Jeffrey Brozek, MD Stanley Hatesohl, MD Charles Keener, MD Jonathan Pike, MD Perry Smith, MD

Jason Kruse, PA Dodie Martin, PA-C Mark Van Norden, DO

Scott Boswell, MD

Ophthalmology

Family medicine

Primary care

Neurosurgery

Robert Epp, MD Wade Gaddert, MD Aaron Thiessen, MD Matthew Voorman, MD

Dan Bequillard, PA Amanda Bickle, APRN Jennifer Humphreys, APRN Teresa Jackson, APRN Jerome Molstad, PA Mike Moore, APRN Jose Renteria, APRN Jamie Schneider, APRN Joie Tedder, APRN Mark Van Norden, DO Gina Westhoff, PA

Jerry Popham, MD Kirk Potter, DO

Donald Beahm, MD Perry Schuetz, MD

Orthopedics

Pain management

Urgent care Kristin Goetz, PA Diane Haines, APRN Stanley Hatesohl, MD Jason Kruse, PA Maggie Myers, APRN Ashley Vonada, PA Hayley Zink, APRN

Urology William Mauch, MD Ryan Payne, MD

Women’s health Sheila Hein, APRN

David Gillenwater, MD Bell Razafindrabe, MD Mark Steffen, MD

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7

WELLNESS

OVER SUPPLEMENTATION TOO MUCH OF A GOOD THING?

By Anja Springthorpe

D

ietary supplements such as vitamins, minerals, fatty acids or herbal extracts have become a popular choice to support health and wellbeing. According to research published in the Annals of the New York Academy of Science, approximately 60 percent of American adults take some type of supplement. Furthermore, most Americans also believe supplements are safe. While taking a good quality multivitamin is unlikely to cause harm, the mantra “the more, the better” certainly does not apply to the use of supplements.

8

Food contains quantities of nutrients that the body metabolizes without difficulty. Dietary supplements often provide concentrated doses intended for short-term therapeutic application. If such doses are taken for too long or without guidance from professionals, toxicity can happen. Nutrient-induced toxicity can have a wide range of effects like liver damage, hair loss, neurological problems or skin conditions. This is particularly true for nutrients stored in fat tissue such as vitamins A,E,D and K, which should not be taken without testing and monitoring because these can rapidly build up to unsafe levels.

Another important aspect to consider is the possible interactions between medications and supplements. Many supplements, particularly herbal products, for example, can interact with prescriptions or over-thecounter medications. Ginko biloba and vitamin E have been found to thin blood. If these are taken with a blood-thinning medication such as warfarin, the risk of serious bleeding increases. St John’s wort, another popular herbal supplement to alleviate mild depression, may reduce the efficacy of medication used to treat heart disease and it can reduce the effectiveness of the birth control pill.

St Joorhtn’s w some herbal supplements can interact with prescription or over-thecounter medications.

In some instances, dietary supplements help to achieve optimal nutrition. However, you should always be evaluated by a professional based on diet, lifestyle, blood tests, medical conditions and medications. The supplement

industry generates $30 billion per year, and much misleading info is in the public sphere to keep consumers spending.

Reputable supplement retailers and manufacturers provide thorough customer service, giving advice and recommenda-

tions. Furthermore, the Food and Drug Administration (FDA), offers information as to when it is safe to take supplements and when to seek a professional opinion.

To avoid the need for supplements, it is suggested that a balanced diet of healthy clean food is the best way to stay healthy.

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RECIPE

The Hutchinson Clinic Welcomes Dr. Aaron Thiessen, ENT

SWEET POTATO

BLACK BEAN CHILI I NGREDIENTS • 1 tablespoon plus 2 teaspoons avocado oil • 1 large sweet potato, peeled and diced • 1 large onion, diced • 4 cloves garlic, minced • 2 tablespoons chili powder • 4 teaspoons ground cumin • ½ teaspoon ancho chili pepper • ¼ teaspoon pink himalayan salt • 2½ cups organic vegetable stock • 2 15-ounce cans organic black beans, rinsed • 1 14-ounce can organic diced tomatoes • ½ cup chopped fresh cilantro PREPARATION

Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and sauté until onion turns clear. Add garlic, chili powder, cumin, ancho chili pepper and salt. Cook, stirring constantly, for a minute. Add vegetable broth and bring to a simmer. Cover, reduce heat to maintain a simmer and cook until sweet potato is tender, 10 to 12 minutes. Add beans and tomatoes. Increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

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Seeing Patients in Great Bend every Thursday Hutchinson Clinic Great Bend 3715 6th St. Appointments: 620.669.2500 SPECIALZING IN: Adults and Children Ear, Nose and Throat Sinus Problems Tonsillectomies Ear Tubes Thyroid and Nasal Sinus Surgeries Procedures for Mouth and Throat Cancer Snoring – Obstructive Sleep Apnea Skin Cancer Voice – Swallowing Problems

Joining a team of over 100 providers and 650 employees working together to bring you excep onal medical care.

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HOLISTIC MEDICINE

TIPS TO HELP YOU KEEP GOING

• Understand the treatment and

ask questions. Knowing where you stand when you begin and where you’re expected to be at completion will help motivate you to get there.

• “Find a facility with sufficient hours

THE IMPORTANCE

that offers a no-hassle policy for rescheduling and cancelation,” said Couret.

• Dress comfortably.

OF YOUR PHYSICAL THERAPY COMMITMENT

W

hether related to surgery, injury or even just wear-and-tear, pain of the joints and muscles can interfere with our daily functioning, disrupt our sleep patterns and generally wreak havoc on our lives. Often prescribed by doctors to address pain, physical therapy (or physiotherapy) is a type of medical treatment aimed at rebuilding strength and flexibility through a series of specialized exercises and rehabilitation techniques. While research has proven it can be an equally effective alternative to costly surgeries and prescription medication, it can only deliver results when the patient is committed.

By Liz McGehee

What happens if you quit before completion?

Work, school, children, traffic, weather ... there are many obstacles in a person’s life that could interfere with his ability to fulfill this commitment.

Southshore Physical Therapy Owner Lee Couret cautions against pre-maturely halting this treatment. “The patient could remain in pain, be unable to function normally or, in the worse case scenario, both. Additionally, if the patient doesn’t finish his plan of care, he could require return visits to the doctor for the same complaints resulting in further testing and medical expenses as well as the potential for surgical intervention.”

Appearance isn’t important here and you need to be able to move freely during the treatment. If you’re coming from or going to work, bring a change of clothes.

• Speak up.

If you experience pain during a particular exercise, share that feeling with your therapist. Adjustments can be made on the spot to ensure you are challenged but also pain-free.

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11

FINANCE

LIFE INSURANCE 101

LIFE INSURANCE

Not Just Another Bill

By Chad Ruiz

T

he Game of Life: Part 1

BILLS

A word so offensive, so insulting that its very intonation leaves many of us racked with anxiety. If you’re like most, then you’ve spent some time tugging your hair in frustration. And now, at a mature age, financial seas are quieting. Payments on big purchases like homes and cars, dwindle. Your auto insurance declines, the children move out. The turmoil settles.

The thought of introducing another bill at this stage of your

12

life is out of the question!

Or is it?

Life insurance is protection, an asset, sometimes, even an investment—not a bill. Most people, 85 percent, think it’s necessary, according to the Life Insurance and Market Research Association (LIMRA), but only 62 percent have it. The reasons given for avoiding it: people think it will cost too much and they have other financial commitments, reported LIMRA. The truth is, it’s more affordable than you think but before deciding which, if any, product is right for you, consider the following info.

Life insurance protects your loved ones, not you.

When an insured person dies, the beneficiary receives money to be used in whatever way they please. To decide how much life insurance you need, simply add up several years’ worth of income, bills, debts, burial expenses, college funds, etc.

Assign a value (face amount/death benefit) that would provide your loved ones financial security for three to five years in the event of your death. Face amounts can range from as little as a few thousand dollars to hundreds of millions of dollars. In 2016, the average face amount of individual life insurance was $153 thousand, according to statista. com. Unfortunately, you have to qualify for life insurance.

Companies base your eligibility on several factors including health, employment and monetary worth.

SAVING WITH TERM

Term life insurance is much cheaper than whole life because it provides coverage for a limited number of years—from just a few up to 30. Owning a term policy is like renting a home. You build no value nor equity in the home as long as you’re renting it. The same is true with term. Because of this, it’s typically easier to qualify for a term policy.

LIVE LONG AND PROSPER WITH WHOLE LIFE

Whole life insurance covers you forever, that is, until you die. It never ends (unless you stop paying it), and its cost never increases. It’s like owning a home instead of renting. Whole life builds equity (cash value), against which you can borrow money. Many whole life policies feature increasing death benefits. Some policies can even act as an investment vehicle and earn considerable interest without the risk of loss. Whole life costs more and it can be more difficult for which to qualify.

Should you invest in life insurance after the age of 50? 60? 70? Your answer may be yes if someone relies on you financially, you have debt or you wish to leave a legacy. You should speak to your local life insurance agent for professional advice.

REASONS TO PURCHASE LIFE INSURANCE Pay Off Debts Financial Security for Loved Ones Leaving a Legacy Pay for Burial Expenses Act as an Investment Vehicle Pay Off Estate Taxes

Easy Access for All Your Healthcare Needs at St. Rose Medical Pavilion Convenient care walk-in clinic

Specialty care

Walk in for a comprehensive range of services.

No appointment needed.

Monday-Friday 8 a.m.-7 p.m.

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For an appointment Toll free 855-429-7633 or 620-796-2135

For an appointment Internal medicine: 620-793-8429 Family medicine: 620-792-3345

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HaysMed complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age disability, or sex. ATTENTION: If you speak a language other than English, language assistance services are available to you free of charge. Call 1–855-429-7633 (TTY: 1–800-766-3777). ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1–855-429-7633 (TTY: 1–800-766-3777). CHÚ Ý: Nếu bạn nói Tiếng Việt, có các dịch vụ hỗ trợ ngôn ngữ miễn phí dành cho bạn. Gọi số 1–855-429-7633 (TTY: 1–800-766-3777).

RECIPE

APPLE ROSE PIE INGREDIENTS • 1 Pilsbury pie crust • 2 pounds Honey Crisp apples • ½ cup brown sugar • ¼ cup granulated sugar • 1 teaspoon ground cinnamon • ¼ teaspoon sea salt • 1-½ teaspoons lemon juice • 4 tablespoons unsalted butter • 3 tablespoons fig preserves

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DIRECTIONS  Preheat oven to 350 degrees Fahrenheit  Peel and core apples, cut in half. Slice into 1/8-inch thick slices.  Place the sliced apples in a large bowl. Combine and toss with brown sugar, granulated sugar, ground cinnamon, salt and lemon juice.

Let apples sit for 30 minutes to release their juices.  Strain juice into a small saucepan. Add 2 tablespoons of butter. Over medium heat, simmer for about 15 minutes, until liquid has thickened. Set aside and reserve for later.  Line a pie dish with dough.

Fold edges under and crimp.

Brush crimped pie crust with

melted butter.  Starting at the outside edge, place apple slices into the pie dish with flat side down, outer rounded edges up, in circles.

Snuggly overlap apple slices working toward the center of the dish. Fill in spaces or gaps with remaining apples slices so they are packed tightly.  Pour half reserved liquid over top of apple slices. Add preserves to remaining reserved liquid, and stir until dissolved.

Set aside.  Cover pie with foil with vents for steam. Bake for 30 to 40 minutes, or until apples are tender.  Remove from oven and remove foil. Brush apples with remaining fig glaze and return to the oven. Bake for an additional 10 to 15 minutes, or until the pie is bubbling and golden brown.

RELATIONSHIPS

WHEN ONE RETIRES BEFORE THE OTHER

By Michele Robert Poche

R

etirement comes at different ages for everyone.

For some, it’s planned and anticipated years in advance. For others, it comes on suddenly due to changes in the workplace. In any event, the likelihood that one partner in a relationship will retire before the other is a very real one.

Being considerate and open to compromise will help the transition be much smoother for both parties.

1.

Spend time together. Retired spouses can feel left behind if working spouses don’t make time for them. Decide on something to do together then stick to it

Try a weekly movie date, every other Tuesday at your favorite restaurant.

2.

Spend time apart.

Retired spouses should maintain outside relationships with old and new friends, or they will become too dependent on the working spouse. Both partners should connect with others on a regular basis.

3.

Respect each other’s schedules.

While working spouses are still following the same schedule, retired spouses may now want to sleep in or wake for a daily 5am yoga class.

When possible, go to bed at the same time so you can unwind from the day together.

When possible, go to bed at the same time so you can unwind from the day together.

4.

Negotiate the responsibilities.

Just because one spouse is home more frequently doesn’t mean he or she should be expected to take on 100% of the household duties. Discuss and agree upon an arrangement where both parties are satisfied.

5.

Adjust to the new budget gradually. When both parties retire simultaneously, the financial shift is drastic. Both partners should be mindful of their spending as the new balance is established.

www.ActiveLiving.com

15

FEATURE

If you’re having trouble getting started, these prompts might get your creative juices flowing: 1. What year were you born in and in what city?

15. What kind of games did you play?

2. Describe the personalities of your family members.

16. What did you want to do when you grew up?

3. Of all the things you learned from your parents, what do you value most?

4. What do you know about your family surname?

5. Is there a naming tradition in your family, such as always giving the firstborn son the name of his paternal grandfather?

6. Are there any physical characteristics that run in your family? Curly hair or big noses?

WRITING PROMPTS TO PASS ON YOUR FAMILY HISTORY

By Liz McGehee

Writing is a relaxing activity that stimulates the mind and helps prevent memory loss. It’s also a great way to document and preserve your lineage.

If you don’t have a computer or just prefer to write by hand, purchase a large, durable journal or tape recorder. Try to write at least once a week.

16

17. What was your profession, and how did you choose it?

18. How did you meet your spouse? How did you know you were in love?

19. List 10-20 facts most people don’t know about you.

20. Did you ever get in trouble as a teenager, and how did your parents react?

21. Did you have a pet?

22. Who taught you how to drive?

7. Are there any special heirlooms, photos, Bibles or memorabilia that have been passed down?

23. What big world events do you remember from when you were growing up?

8. What stories have come down to you about your parents? Grandparents?

Distant relatives?

24. What was your favorite toy where you were a kid?

9. Are there any stories about famous or infamous relatives?

10. Did you inherit any physical or personality traits from your parents?

11. What recipes have been passed down to you?

12. Where is your family originally from?

13. How did we get to be located where we are today?

14. What was it like when you were growing up compared to now?

25. How has fashion changed?

26. What is your most embarrassing moment?

27. What was your religion growing up?

28. If you could go anywhere in the world right now, where would it be?

29. What accomplishments are you most proud of?

30. What is the one thing you want people to remember about you?

WELLNESS

Bored of eating alone?

Eating alone can take the joy out of food, making it more of a necessity, rather than a pleasurable activity. Connect with friends and meet for meals. Take turns to cooking new recipes for each other. Community halls and religious centers often offer senior luncheons. You can get a freshly cooked meal and meet new people at the same time.

OVERCOMING ROADBLOCKS TO Healthy Eating

By Anja Springthorpe

Nutrition is important for all ages, including older adults. It is well established that a healthy, balanced diet reduces the risk of health problems and hospitalizations. But changes take place as we age that can make it difficult to make smart food choices.

Not hungry?

Loss of appetite can be the result of a slowing metabolism, reduced calorific needs or a side effect of medication. Being active will keep your metabolism fired-up. If medication is the culprit, talk to your doctor about alternatives.

Drink at least eight 8-ounce glasses of water a day. Take small sips with a meal to swallow foods more easily.

Problems digesting vegetables?

Digestion slows down as we age. Fiber-rich vegetables can take a toll on the gut causing bloating and discomfort. Opt for vegetable soups and stews.

These are easier on the stomach but still provide all the nutritional benefits.

Favorite meal not so tasty anymore?

Taste buds change throughout our lifetime. This is a great opportunity to explore new foods and seasonings to find out what tickles your taste buds. Rather than relying on salt to make food tasty, choose healthy alternatives, such as garlic, lemon, turmeric or herbs.

Difficulty swallowing foods?

Dehydration can lead to inadequate salivation. This can cause foods to get stuck in the throat. Drink at least eight 8-ounce glasses of water a day. Take small sips with a meal to swallow foods more easily.

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FEATURE

Outdoor Activities FOR FALL

By Liz McGehee

Just because spring and summer are over doesn’t mean you have to stay inside! Here are some great outdoor activities to keep you and the family active this fall:  Hiking. No matter where you live, there are likely some hiking trails close by. Check around your area for a state or national park or a lake to walk around.

Getting away from your cell phone and engaging in light cardio will elevate your mood, relieve stress and provide a

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number of other health benefits.  Hayrides. Bring back fond childhood memories with a hayride! This might be a fun one to share with the grandkids or a good friend. Just make sure you dress warm to account for the wind chill.  Tailgating.

Whether it’s for your grandchild’s high school football game or the nearest NFL team. Plan out what you, your friends and family should bring: chairs, tents, ice chests, grills, food and beverages. It helps if

you have an experienced friend to guide you through the set up.  Corn Maze. If you like to walk, a corn maze is the perfect outdoor activity for you. If you’re not too chicken, there are plenty of haunted corn mazes around Halloween.  Pick a pumpkin.

It’s the perfect time of year to carve pumpkins into jack-o’-lanterns.

Even perusing a pumpkin patch for the perfect squash is fun, and your grandkids will especially love this activity. While you’re at it, invite the whole family and get some great photos!

20th Annual Great Bend Tribune

Women’s Expo Tuesday, September 25, 2018 Great Bend Events Center 3:30 p.m. - 7:00 p.m.

Admission is FREE • Exhibits • Door Prizes • Demonstrations

Pick up your ticket at the Great Bend Tribune today.

FUN

GROWING PAINS Where are They Now?

Ashley Johnson (Chrissy) You’ve probably seen little Chrissy’s face everywhere and wondered how you know her.

She’s appeared in "What Women Want," "Blindspot," "Avengers," "Drunk History," "CSI," "The Help," "Private Practice," "Cold Case," "ER," "Recess," "Roseanne," "Nine Months," as well as numerous video games, kids’ shows, TV movies and anime.

Spot the 6 Differences (4) Spoon is missing from bowl. (5) Logo on Jason's jacket has been removed. (5) Jason's wedding ring is missing.

Alan Thicke (Jason) Thicke passed away in December of 2016. Up until then he was still regularly working in popular TV shows. He is survived by his famous R&B singer son, Robin Thicke.

holism for years after the show ended. After he became sober, he became a patient advocate at a clinic in California.

Answer Key: (1) Maggie has an earring. (2) Carol's earring is missing. (3) One salt shaker is missing.

Kirk Cameron (Mike) Cameron went on to star in the popular, Christian, book-to-tv Left Behind series. His Left Behind co-star and real life wife, Chelsea Noble, also played his girlfriend on "Growing Pains."

They have six children and continue to work in Christian entertainment.

Joanna Kerns (Maggie) After "Growing Pains" ended, Kerns took on several television roles and the big-screen but eventually moved on to directing. She’s credited on episodes of "Pretty Little Liars" and "Jane the Virgin."

Tracey Gold (Carol) Tracey Gold, whose second onscreen kiss was Brad Pitt, wrote a memoir in 2003 focusing her battle with anorexia. In 2004 she was arrested for DUI after rolling her SUV with her husband and three children inside.

Since "Growing Pains" she’s continued to star in TV movies.

Jeremy Miller (Ben) The youngest Seaver and former child actor struggled with alco-

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COVER STORY

I get involved,

I get to learn

by Veronica Coons vcoons@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com

Sarah Hoehner Shirer is...

Looking forward to many more birthdays

S

arah Hoehner Shirer retired from her secretarial career five years ago.

Looking back, she recalls those years with fondness, noting that hers is a vanishing breed.

“Everybody used to need secretaries, but now computers make it possible for everybody to do their own secretarial stuff very easily,” she said.

There isn’t an ounce of sadness in the statement.

She’s clearly someone who appreciates progress.

Sarah’s only formal training was the typing class she took zero-hour during the summer before her senior year at Great Bend High School (she plans to attend her 50th high school reunion this fall).

But, it was a different era, when formal secondary education was not the norm and the field was dominated by women with good organizational skills. An inquisitive mind, the ability to interact well with customers and the public in general would determine whether or not she would make it on the job more than a couple of weeks.

Sarah worked as a secretary in a variety of churches, schools, chambers of commerce and most recently at Barton Community College. She worked through the transitions from manual to electric typewriters, word processors and finally PCs. She experienced the infant years of the internet, and even learned about building websites.

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“

I do not understand people who are bored,” she said when we met with her on a clear August morning at her Great Bend home. “There is so much activity in our community and so many opportunities to become involved. You can either watch or go get involved at whatever level -- you can do whatever you want.”

She continues to use the skills she picked up along the way as she pursues more personally fulfilling pursuits. That’s good because now, like many of her peers, her retirement years have been more active than ever. Retirement has opened opportunities for Sarah to do things that have always intrigued her.

Butterflies and flowers Sarah is an avid gardener, and pursues that interest at home and at church, at the Great Bend Brit Spaugh Zoo as a butterfly house volunteer and through the newly established Barton County Master Gardener program.

“More More thann anything, I like to get outsidee and play in the dirt,” she sa said. ai Early on, o she wanted to givee back to the community, coo and a began volunteering at the Zoo. It started with wiit Zoo Boo. She and hher husband, Brad Shirer, helpedd one year with Halloween the annual Hallowe e event that attracts thousands oof families from area to trick-orthe Great Bend are treat in the zoo. They had a great time, and she realized she could do more, so it wasn’t long before she volunteered to help with the gardens and plantings.

“They had me pulling weeds for a long time, then cleaning up the garden on both sides of the sidewalk,” she said.

All the while, she kept her eye on the butterfly garden. There was a long succession of volunteers assigned to the project, but many were unable to complete their commitments through the summer, so it wasn’t long before

Sara Hamlin, then the zoo’s volunteer director, invited her to help out.

Sarah had staying power, so when Hamlin was promoted to the Zoo Supervisor position, she was asked to work exclusively in the butterfly house and garden.

“Sara had a really wonderful vision for the zoo. She knew what needed to be our focus and what needed to be taken away,” Hamlin said. “She’s been just excellent that way.”

One of her friends from Barton Community College, Penny Quinn, asked her to consider becoming a Zoological Society board member.

Around that time, the Barton County Extension joined Ellis County in creating the Cottonwood Extension District.

A new horticulture agent, Rip Winkel, was introduced. There had been talk for a few years about bringing a K-State Master Gardener class to Barton County.

As a new agent, Winkel worked with Alicia Boor, the other Extension Ag agent, to organize the class and get the word out.

Sarah was intrigued, and signed up to be in the first class.

The club was looking for educational projects its Master Gardeners in training could take part in, so she suggested the butterfly garden and house as a possibility. It turned out to be a great match.

So far this year, volunteers have installed a drip irrigation system and, with extra hands, the work of keeping the garden weeded, deadheaded, and looking its best has become more manageable. Sarah has even created an informational brochure about butterflies and butterfly gardening for visitors to take home.

COVER STORY

Family first Her involvement with Barton County Master Gardeners has also opened Sarah’s eyes to new opportunities. She’s putting what she’s learned to use in her home garden, both the formal landscaping beds and the sweet little vegetable garden where this year, she and her husband are trying composting for the first time.

“My priorities are playing in the dirt, taking care of Brad, and whatever else I can fit in my schedule,” she said.

Sarah and Brad married 17 years ago.

“I knew he loved me,” she said. “I told him that I come with an entourage. If you marry me, you get a mother-in-law, and a mother-in-law-in-law, two married children and seven grandchildren.”

Sarah and her first husband, Bill Sowles, were high school sweethearts and married for 32 years until his death in 2000. They raised two children. Her daughter Susan Robertson is a school teacher in Kansas City, married to Chuck, an electrical engineer. They have four college-aged children. Her son, William Sowles, works for a small manufacturer in Plainville and is married to Rosie, a nurse. They have three children, the youngest of which will be graduating from high school in the spring.

“My life is still focused around my husband,” she said. But it’s clear by Sarah’s glowing smile that he makes it easy.

Brad is the CFO of Adams, Brown, Beran and Ball. He’s also an accomplished organist and recently began tuning up his

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piano skills. Sarah enjoys listening to his playing both at home and church.

Learning and trying new things keeps Sarah feeling her best. Brad is supportive.

She recently joined a book club in order to make herself sit down and read.

And she’s learned to play Mahjong, at the behest of a neighbor. Instead of cards, the game involves tiles, and it’s fast paced and challenging, she said. She plays a few times a month as part of threesome, and enjoys the chance to catch up and spend time with friends.

But one pursuit she’s made time for in retirement has helped to make all the others more fulfilling. Tai-chi not only helps her maintain her physical health, but also her mental and emotional health.

Tai Chi providing balance Years before she retired, Sarah was intrigued by Tai Chi. She can’t recall when she first learned of the mysterious exercise practiced in parks in China. But when she saw a notice in the Great Bend Tribune that Deb Krier was teaching a beginner Tai Chi class through the Great Bend Rec, she joined the afternoon class.

Krier explained to the class, one of the biggest fears that keep people from exercising is the fear of damage that happens if you misstep, twist an ankle, or lose your balance, Sarah remembers. The class emphasized all three of the focuses of Tai Chi; fitness, strength and form.

As she became more confident in the beginner class, she considered taking the intermediate class. That one was held in the evening. She asked Brad if putting supper off would be a problem.

He was agreeable, opting to go to the Rec with her to work out on the equipment or the treadmill while she attended the class.

The class moved along a little faster, she said. She took both the beginner and the intermediate classes for a couple years, and then began wondering about the advanced class.

“A couple of people that I had intermediate with were taking it,” she said.

“I thought, ‘I bet I could,’ and let me tell you, these are dedicated people!”

In the advanced class, there is even more memory work, and it’s all about the form.

She finally dropped the beginner class.

Now, she and Brad are at the Rec four nights a week.

“We eat out of crock-pots a lot,” she said.

“Fortunately, I’m married to a man who loves casseroles, and also loves crock-pot meals, and who loves to go work out,” she said. “He’s been very encouraging.”

As she moved through each level, she began to realize another benefit. In addition to the faster pace, there was more memory work involved.

In the beginning, she learned “the 24,” a sequence of 24 moves. In the intermediate class, she learned “the 47” and in the advanced class, she is learning “the 108.”

Tai-Chi, she said, is really a moving meditation, and one of the big benefits comes from the concentration and breathing that goes with it.

“You become really focused,” she said. “Everything else in the world that is troubling or bothering you, keeping you awake at nights, is gone because you are doing this deep breathing, there’s this lovely background music, these soothing voices as you need it, and you are just focusing on what you need to do.

You just slow down, and by the time you get through, you’re like, man, I needed that.”

By the time she finishes, we’re feeling like we need to sign up for the class, and Sarah is encouraging us to look into it. She can’t say enough good things about the instructor Deb Krier, either.

A year ago, Sarah fell and hurt her shoulder, and now her mobility with that shoulder is not quite what it used to be.

“We all have something that we can’t quite do,” she said.

“She encourages and teaches everyone how to work within their limitations; you do your best but you don’t push your luck. You take care of yourself. You improve where you can.”

If her classmates require a wall or chair nearby to help with form or balance, they are accommodated. The classes include a mix of men and women of different abilities and ages.

Sarah loves the fact that Krier refers to aging in a positive way.

Instead of saying, “... as you get older,” she says, “... as we have more birthdays.”

It’s a philosophy that keeps her outlook and her day to day life positive.

“As we have more birthdays we have to do the best for ourselves and keep the gray matter moving,” she said.

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