Inspire Health - January/February 2017

INSPIRE GREAT BEND

January/February 2017

Real Inspiration for Women

Practice Aikido Learn to Love Better

TO PALEO OR NOT TO PALEO

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Canterbury Oral & Maxillofacial Surgery Kurt F. Martin, DDS, MD

Dental Implants – What are they?

Similar in function to the root of a tooth, a single dental implant can be used to support one or two missing teeth, while two or more implants can be strategically placed to support fixed bridges or partial dentures. Several implants can serve as a comfortable foundation for a full upper or lower denture. Dental implants are surgically placed in, and fuse with, the jawbone to provide the stability necessary to prevent jawbone erosion. Further, dental implants are placed independent of your other teeth; so healthy neighboring teeth remain untouched. Their stability enables dental implants to function as well as the original permanent teeth they are replacing. Patients can eat anything they want and can speak clearly without worries that accompany other tooth replacement alternatives.

Why Choose Dental Implants?

With the exception of growing children, dental implants can benefit people of all ages – even those with existing health concerns.

Appearance. Dental implants look and function like your natural teeth while increasing your self-assurance and selfimage. Unlike removable dentures that slip, click and make you look and feel older than you are, dental implants give you the confidence to speak and eat without fear of embarrassing slips or clicking sounds.

Tooth and jawbone preservation. Unlike bridges that require the cutting down or reshaping of healthy neighboring teeth, dental implants are self-sustaining because they are independently placed and fuse with the jawbone. Integration of the implant with the jawbone also helps prevent bone loss, which often accompanies bridgework and dentures.

Unlike fixed bridges and removable dentures that rest on top of the gum line and do not maintain or preserve the jawbone, dental implants are placed in, and fuse with, the

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jawbone to form a lasting bond that maintains and helps preserve bone density in the same manner as healthy, natural teeth.

Reliability. Dental implants have a success rate of 95% over 20 years.

Cost effectiveness. Depending on the number of teeth being replaced, dental implant tooth replacement may, in the long run, actually cost less than traditional bridgework.

Also, bridges and dentures usually need to be replaced every 7-15 years. Over time, replacement costs associated with bridgework and dentures may far exceed the initial cost of dental implants.

The Dental Implant Team?

Dental implant placement is a smooth procedure that involves the cooperation of you and the oral healthcare team that will provide you with a beautiful, natural looking and functioning replacement tooth.

Your dental implant team is typically composed of you, your restorative dentist, and the oral and maxillofacial surgeon who will place the implant. You are the key member of the team, and all aspects of your case will be discussed with you before the procedure is scheduled.

What is an Oral and Maxillofacial Surgeon?

Oral and maxillofacial surgery is the specialty of dentistry that includes the diagnosis, surgical and adjunctive treatment of diseases, injuries and defects involving both the functional and aesthetic aspects of the hard and soft tissues of the oral and maxillofacial region.

An oral and maxillofacial surgeon is a graduate of an accredited dental school who has completed an additional four or more years of training in an accredited, hospitalbased oral and maxillofacial surgery residency program.

They are certified by the American Board of Oral and Maxillofacial Surgery.

How Do I Schedule an Appointment?

Ask your general dentist for a referral or we also welcome self-referrals.

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contents JANUARY / FEBRUARY  2017

5 NATURAL BEAUTY

Argan Oil Is Your Next Beauty Essential

7 MARTIAL ART

To Practice Aikido is to Learn to Love Better

8 HEALTHY BODY

To Paleo or Not to Paleo

10 EXERCISE

ON OUR COVER

Lessons from the Basketball Court INSPIRE GREAT BEND

Real Inspiration for Women

January/February 2016

Sculpt Your Body with Barre

Practice Aikido

13 RECIPE

Learn to Love Better

Sunshiny Citrus Smoothie

TO PALEO OR NOT TO PALEO

15 LONGEVITY

Change Your Water Change Your Life!

16 PETS Love

17 MIGHTY KIDS Love Your Kids, Love Their Teeth

18 RECIPE Easy Berry Cobbler Cookies 19 DISCOVER

All-Natural Alternatives to Sugar

20 COVER

19 DISCOVER

All-Natural Alternatives to Sugar 4

INSPIRE HEALTH

January § February 2017

Lessons from the Basketball Court

20

16 PETS

Love

natural beauty

N l i O n a Arg IS YOUR NEXT BEAUTY ESSENTIAL By: Whitney Alexandra

1.

It’s great for moisturizing.

Despite the fact that oil is in the name, argan oil is actually relatively dry and is great for providing moisture to your skin. Use it at night and wake up with super silky, soft skin.

4.

2.

5.

3.

6.

If you’re prone to acne, this oil may be your new best friend! It reduces sebum levels in individuals with oily skin, helping to clear up and prevent future breakouts.

Argan oil is ideal to help heal wounds and scars so you can totally use it on those pesky razor bumps and burns and even those annoying little stretch marks.

Smooth hair is just a few drops of argan oil away! Adding into wet hair works wonders as a leave-in conditioner that will have everyone jealous of your silky locks all day long.

ative to Morocco and referred to as ‘liquid gold’ by a little newspaper called The New York Times, argan oil is the latest all-natural product you must try this season. Derived from a nut, this oil is packed with essential fatty acids, anti-oxidants, vitamins and minerals that are fantastic for ones skin, hair and overall health without containing crazy, toxin-filled chemicals in it.

The process of how argan oil is made is interesting as well. Local Berber women hand-crack the argan nuts in between

two stones, a technique they’ve used for centuries, and instead of using any type of machine they individually extract the nut from the hard shell, handgrind it in a stone grinder, hand-knead it for hours and then cold-press it into the oil. This labor-intense process makes argan oil extremely valuable and sets it apart from the rest of the oils out there.

So now that you know the process and what makes it, in my opinion, better than the rest, let’s talk a bit about why your skin and hair absolutely needs such an enriched product.

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Argan oil helps to strengthen nails and soften cuticles, so next time you give yourself a mani-pedi, don’t forget to add the oil.

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editor’s letter

Love

All you need is love. Powerful words penned by John Lennon back in 1967. Undoubtedly, they reference romantic love. And, because they're Lennon, we can also assume global accord and love of your fellow man.

Here at Inspire Health, we believe in these forms of love ... as well as a few others.

Love of Earth. By preserving, appreciating and fully utilizing the many natural resources of the planet, we can live long, satisfying lives, both today and tomorrow.

Love of family. There are so many ways to show the wonderful people in our lives that we care. Shouldn’t nurturing healthy lifestyles be among them?

Love of self. Your mind, body and spirit are yours and yours alone.

Don't always put yourself last. Take time to take care of yourself, both inside and out.

If we can just remember these few things ... well, love really is all you need.

Hugs all around, Michele Robert Poche

Inspire Health Great Bend 2016 - All Right Reserved

PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher

LOCAL REPORTING: Veronica Coons LOCAL PHOTOGRAPHY: Hugo Gonzalez DESIGN: Hugo Gonzalez SALES: Tammy Mason Marcia Dietz Diane Lacy-Trostle, Mgr.

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

Help us inspire others! We want to know what inspires you to live healthy.

You could be published in the next issue of Inspire Health magazine.

Email us at editor@inspirehealthmag.com.

Find us online!

www.inspirehealthmag.com INSPIRE

Staff

Executive Publishers HAL G. FOX & SUZANNE POLK FOX Section Editors Cover PATRICIA DANFLOUS Health & Fitness TAMI CHARBONNET Fashion & Beauty WHITNEY ALEXANDRA MICHELE ROBERT POCHE Kids & Family Destinations SUZANNE POLK FOX Creative Team Creative Director JENNIFER CABALLERO Art Director TRA PHAM NEAL BOYD Web/Digital Print Production DEBBIE WELDON

Sales National Sales VIVIAN DUGAS National Sales MICHELLE DUNN National Sales PAM ROGERS National Sales MELISSA FOSTER

© 2016 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com) 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.

6

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January § February 2017

A magazine attracting the readership that targets women between the ages of 20 to 90+.

They juggle demands of career and family, are concerned about the environment, interested in their health and are intelligent shoppers.

Advertisers who would like more information on how to target these key decision-makers should call Tammy Mason or Marcia Dietz, Sales or Diane Lacy-Trostle, Retail Account Executive & Glossy & Special Projects Coordinator 620-792-1211 • 800-950-8742

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A e c i t c a r p o T ido k i A IS TO LEARN TO LOVE BETTER

By Robert Brian Levy Sensei

ikido is a martial art. But it is not about breaking or destroying an attacker. It is about protecting oneself. And, as the creator of the art, Morihei Ueshiba (O Sensei) saw it, it is an art whose highest aim is,‘the loving protection of all things.’ Practicing Aikido can help us defend ourselves against a bully or other aggressor while at the same time teaching us to forgive, to make peace, and to love more fully.

In most of our ways of approaching conflict, both within ourselves, with friends, family, and co-workers, and even with larger entities like companies, or other nations, we tend to resort to strategies of force against force.

We are raised to believe in me versus you, us versus them, I win, you lose, or vice versa.

Aikido practice teaches us another way.

When we practice this ‘art of peace’ (one good translation of the Japanese word Aikido) we take turns playing the role of ‘attacker’ (uke) and ‘peace-maker’ (nage). Together we practice more controlled scenarios in the dojo (place where one practices a martial art such as Aikido) to learn methods of creative and effective conflict resolution. As our level progresses, we take away more of the control and practice more realistic scenarios.

Aikido works by getting out of the way of aggression. But not by fleeing it. Not ignoring it. We learn to get out of the way just enough to be able to effectively re-direct the attack so that the attacker’s aggression is neutralized. In practice this often leads to the attacker ending up on the ground or even pinned in a joint lock, giving the ‘peace-maker’, the Aikidoist, the time to either flee the scene or hold the attacker down until they either calm down or help arrives.

Aikido practice teaches us effective and fun self-defense. We develop better fitness, stamina, flexibility, strength, and peace of mind.

And we also learn how to take what we are learning on the practice mats in the dojo out into the world and into our daily interactions with others and ourselves. We learn that empathy, forgiveness, and kindness are more effective ways of showing up in our lives than indifference, resentment, and cruelty. We learn that if we can truly learn to ‘blend’ with the intention of an attacker, not meeting force with force, but rather showing him or her another way to go, that we can transform both ourselves and those around us by this most fundamental of means – loving our ‘enemies’.

healthy body

TO

OR NOT TO PALEO?

By Patricia Danflous

D

on’t follow fad diets.

They do not work.

If you have learned anything from your own dieting history, you already know what you need to do for losing or maintaining weight.

But what about following a Paleo lifestyle? Makes sense, doesn’t it? Based on the concept of eating like our caveman ancestors, the Paleo Diet is a dietary trend, emphasizing a high-protein, high-fiber eating pattern. Pa-

leo followers eat a significant amount of fresh lean meat, fish, a little fruit and some vegetables. Eggs, (most) nuts, seeds and healthy oils are also allowed. Processed foods are not on the permitted list, nor are grains, dairy, peanuts, beans, sugar, salt and potatoes.

“The Paleo Diet is based on four central ideas,” says MediFit Corporate Services Nutritionist and Fitness specialist Kirk Vidrine.

Paleo proponents, report that eating grains can lead to inflammation and related health problems. “Controlled trials consistently show that eating grains, whether whole or refined, does not affect inflammation at all,” he says. “Research shows that whole grains may decrease inflammation and its is the processing of refined grains, not the grains, that may increase inflammation.”

Restricting legumes such

THE CONCEPTS INCLUDE:

• The body adapted to eat particular kinds of foods • Man dramatically changed his diet during the agricultural revolution • Diet change has led to weaker, less fit people • To stay healthy, strong and fit – and avoid the chronic diseases of modernity – we need to eat like our preagricultural ancestors

THE PALEO DIET HAS SOME SUBSTANTIAL SUCCESSES. 8

INSPIRE HEALTH

January § February 2017

• Paleo-style eating emphasizes whole foods, lean proteins, vegetables, fruits, nuts, seeds and other healthy fats, which is a massive improvement over the average Western diet.

• Paleo-style eating has been extremely effective for improving several chronic diseases such as Celiac disease

as beans and peanuts from your diet is the Paleo way.

However, Vidrine states, legumes have been found at Paleolithic sites all over the world and in some cases were determined to be the dominant type of plant food available. “A recent review revealed that our Paleolithic ancestors not only ate legumes, but they were also an important part of their diets,” he adds.

FOR HEALTHY DIETING FOLLOW AN EATING PLAN THAT INCLUDES: • lots of veggies • some fruit • nuts and seeds • increased Omega-3’s and healthy fats • lots of water • low levels of highly processed foods • moderate to low levels of lean proteins • moderate to high level of whole grains and starchy vegetables • low-level of enriched grains • moderate dairy

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INSPIRE HEALTH

9

exercise

SCULPT YOUR BODY WITH

Barre is the increasingly popular ballet-inspired workout designed to sculpt and develop lean muscle mass while improving range of motion, balance and flexibility. More than likely, you have heard about hip barre studios such as pure barre, bar method, barre3, flybarre, and xtend barre. Many gyms, fitness clubs and studios also offer barre classes as an option for both members and group fitness enthusiasts. While each studio teaches its own method, barre technique focuses on small, isometric movements and stretches to lengthen and strengthen muscles.

BARRE

By: Tami Charbonnet | Model: Megan Ellender | Photographer : Milestone Photography

1.

UPRIGHT PARALLEL Keep chest lifted with head over shoulders, shoulders over hips, and hips over heels. Roll the shoulders back, down and away from ears.

Pull pubic bone to belly button and brace tightly through the core.

Tuck the tailbone under slightly.

Sink feet into the floor and stay in one place while you bend the knees.

For a more advanced option, lift onto toes and stay. Open arm gently and allow it to hover at shoulder height as you hold the position on feet or heels for 1 minute

1

2.

FROM UPRIGHT PARALLEL lift onto tip toes with hand gently lifted overhead. Hold position for 1 minute.

2

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INSPIRE HEALTH

4.

SECOND POSITION PLIÉ Take a wide stance and point your toes about 45-degrees outward. Extend arms gently over head. Keeping your knees behind your toes, and your shoulders stacked over hips, bend knees to lower body until thighs are parallel to the floor.

From this position, stay for one minute. Attempt 10- 1 minute repetitiions. Don’t worry, you may need to build up to 10, 1 minute reps.

January § February 2017

3

4

3.

RELEVÉ PLIÉ Stand behind a bar or a chair and face it with legs together and toes pointing forward. Gently place hands on the bar or chair back for support. Squeeze inner thighs together and lift heels high off the ground. Keeping shoulders stacked over hips and thighs engaged, bend knees and lower body straight down until thighs form a 45-degree angle with the floor.

Without dropping heels, extend knees to come back up to a standing position.

That's one rep.

Continue for one minute.

5

5.

FLAT BACK This move opens up the back of the legs as well as the outer hips. Place palms on a bar or chair and step feet back behind. Bend knees slightly, lean torso forward, and hold.

Exhale, lift left hips up toward the ceiling. Inhale through center. Repeat 10 times, 1 minute reps.

6.

NARROW V This pose shapes your entire leg, especially your inner and outer thighs. Draw heels together and turn legs out so toes are about 4 inches apart in a narrow "V" position. Keeping shoulders stacked over hips, bend knees into a narrow plié.

Press heels firmly to floor, or as an advanced option, hover them slightly off the floor, coming onto the balls of the feet. Option to rest one hand or both hands on bar for balance. Hold for 5 deep breaths. Keeping range small and controlled, lower 1 inch deeper into plié, then lift 1 inch. Increasing range of motion, drop bottom down toward heels, then lift all the way up and squeeze inner thighs together. 30 reps/1 minute

6

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ADVANCED BONUS MOVE: Forward Fold on Relevé:

STAND WITH FEET TOGETHER, ARMS BY SIDES.

Inhale as you gently lift both arms high over the head, reaching towards ceiling, on your next inhale come into relevé (heels lift) keeping arms raised high, exhale as you fold forward with a flat back. Wrap arms around calves and hold steady.

Balance for two deep breathes. Lower the heels and slowly roll up, arms along sides.

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January § February 2017

SUNSHINY CITRUS SMOOTHIE

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Recipes from Blissful Basil by Ashley Melillo Fresh mango, frozen banana, orange, and grapefruit are blended with lime juice and baobab powder to create a smoothie with a sunshiny hue, an ultra-bright taste, and a pop of vitamin C. Something about the color of this smoothie really does make me happy—it’s difficult not to feel a touch of optimism when you’re staring into a golden abyss of blended fruit.

INGREDIENTS l 2 cups fresh mango chunks (about 2 medium mangoes) l 1 ripe and speckled banana, peeled, sliced, and frozen l 1 navel orange, peeled and quartered l 1/4–1/2 large grapefruit, peeled and seeded l 1 tablespoon fresh lime juice l 1 teaspoon baobab powder (optional)* DIRECTIONS Add all the ingredients to a high-speed blender, and blend until smooth. If needed, add in a bit of filtered water, 1/4 cup at a time, to encourage blending.

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longevity

CHANGE YOUR WATER

Change Your Life!

By Greg Fox

FIND YOURSELF PAUSING WITH INDECISION IN THE WATER AISLE AT YOUR SUPERMARKET BECAUSE THERE ARE SO MANY QUESTIONS SURROUNDING BOTTLED DRINKING WATER?

S

ome of the talk now includes acronyms that resemble alphabet soup and terminology that belongs in chemistry class.

Which brand is the healthiest choice? Is the bottle BPA free? Is the pH level above 8.0? Does this water make your body more alkaline? Should you use a mineral adding filter or an alkaline water ionizer machine?

The body requires attention at a cellular level to help fight against sickness and disease. The cells that make up the human body need to maintain alkalinity to keep healthy balance.

When someone refers to alkaline levels in the human body, they are referring to its pH level. The pH level is a number, on a scale of 0-14, used to measure the acidity or alkalinity of a substance.

The lower the number indicates higher acidity while the higher number denotes higher alkalinity. One of our body’s main defenses against disease is maintaining a proper pH balance.

Science has proven that disease can only grow in an acidic body.That means that if you are not making an effort with your diet choices to prevent your body from becoming overly acidic, then you are promoting the growth of viruses,

yeast, bacteria, fungus and numerous unwelcome organisms. Most diseases cannot exist in an alkaline environment.

Drinking alkaline water neutralizes the acid in your body. Normal drinking water is generally a neutral pH of 7 while alkaline water has a higher pH. Alkaline water has been made rich (either naturally or artificially) with alkalizing compounds like calcium, silica, potassium, magnesium and bicarbonate.

Specialty bottled water, such as Essentia (pH 9.2) and Evian (pH 7.2) are more alkaline while Dasani (pH 5-7) and Aquafina (pH 5.2-7) incline to acidity.

Commercially available bottled alkaline water should not be confused with ionized alkaline water, which is created by water electrolysis. Water electrolysis is the only scientifically researched and confirmed method to incorporate the health benefits of alkalinity into your drinking water.This water goes by several names: Electrolyzed Reduced Water; Ionized Alkaline Water; Reduced Water.

A great start to your day is to drink ionized alkaline water first thing in the morning.

Keep a supply at your desk, at the gym or while you’re traveling as a substitute for soda or an energy drink.

A squeeze of lemon into your bottled or tap water is a convenient way to increase its alkaline content.

Good health and stamina can be maintained by reducing acid build up in your body. Ion alkaline water will benefit your overall well-being.

DID YOU KNOW? The pH level of your body can have an impact on your exercise and fitness training. During a workout, your muscles produce acids that tend to lower your body’s pH. As your pH level drops, your muscles become weaker and fatigued.

Hydrating with ionized alkaline water raises your body’s pH. This reduces muscle fatigue and soreness, shortens recovery times and improves endurance.

Most fruits and vegetables, including citrus, make your body alkaline. You need 8 servings of fresh fruit and vegetables to keep your body alkaline. Meat, dairy, and grains make your body acidic.

Foods aren't the only things that make your body alkaline or acidic.

Negative emotions such as anger, hate, sadness, despair, and loneliness also change your body chemistry to acidic.

Happy emotions, such as love, make your body pH alkaline.

You can test your pH level by putting pH paper, which you buy at your local health food store, in your mouth and wetting it with your saliva. Then compare the color the paper turns with the given chart. The optimal pH level is between 7.2-7.4.

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

15

pets

e v o L W

HAT IMAGE IS USED MORE THAN ANY OTHER WHEN TRYING TO DISPLAY THOUGHTS OF LOVE? THE HEART. THAT’S BECAUSE THIS ORGAN IS THE CENTER OF THE LIFE-GIVING FLOW OF BLOOD IN THE BODY AND EQUATES TO THE LIFE-GIVING EMOTION LOVE. So, the heart is something to be protected and nurtured. This applies to our pets as well. Heart disease in the dog and cat is not uncommon. In the cat particularly, it is an important malady to watch for because cats often don’t show signs of cardiac disease until the disease is quite progressed… and very difficult to treat.

Modern veterinary medicine has developed newer tools to attempt to intervene earlier in the course of feline heart disease. There are now new blood tests and, of course, x-rays, EKG’s, and echocar-

16

INSPIRE HEALTH

diograms which can help veterinarians diagnose cardiac disease in the cat. But, often times, your veterinarian can get an idea of heart disease in your cat by virtue of a simple physical exam. At that point, your vet will recommend further investigation into whatever he or she hears on your cat’s physical exam. But, this is one of the BIG reasons why it is important to bring your kitty to your veterinarian for a physical at least yearly, and semi-annually in cats over 12 years old.

And, early intervention into cardiac disease in the cat can be quite rewarding to manage. Once the diagnostic work-up is completed and your veterinarian has a good idea about the nature of the cardiac disease, there are medicines and, sometimes, diet to help your cat’s heart.

So, the next time you say you love your cat, think about your cat’s heart. Ask your veterinarian to make sure it’s healthy so your cat can love you back for a long time.

January § February 2017

Once the diagnostic work-up is completed and your veterinarian has a good idea about the nature of the cardiac disease, there are medicines and, sometimes, diet to help your cat’s heart.

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e v o L

mighty kids

YOUR KIDS, THEIR TEETH

By Michele Robert Poche

Many people say the first thing they notice about others is their smile. And what is a smile? A collection of hopefully healthy, white teeth.

So why is it that the average person begins getting his adult teeth as early as age 5?

Can a kindergartener really care for them well enough to last a lifetime?

TEACHING YOUR KIDS ABOUT LIFELONG DENTAL CARE

B

BRUSH AS LEAST TWICE DAILY. In the beginning, you’ll be doing all the work. As he transitions to school age, let him do the brushing as you coach him. Remind him not to swallow the toothpaste and that only a pea-sized amount is needed.

A F

AVOID DAMAGING FOODS. Yes, we all know about sugar (candy, sweets) but what about acid (citrus, ALL soda) or stickiness (dried fruit) or even breakage (ice)?

FLOSS. Once she has teeth touching within her mouth, it’s time to floss. If she’s antsy, try it while she’s distracted by a favorite television program.

Feeling brave? Let her floss your teeth first. And smile the entire time. She’s watching you for cues.

V

VISIT THE DENTIST. The American Dental Association recommends scheduling his first visit within six months of the first tooth’s eruption.

The earlier he gets accustomed to this routine, the more likely it will become a lifelong habit.

P

PROTECT THE TEETH. If your child is going to participate in contact sports or anything that puts her teeth at risk, custom-fitted mouth guards should be worn to avoid injuries to the teeth, lips, face and jaw.

E

EXPOSE HIM TO FLUORIDE. Whether in toothpaste, mouthwash or water intake, fluoride has been scientifically proven to prevent tooth decay by at least 25%. The CDC named it one of the 10 great public health achievements of the 20th century.

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recipe INGREDIENTS For The Berries  1 cup blueberries, raspberries, or strawberries (or a combo)  1 tablespoon real maple syrup For The Cookies  1 cup brown rice flour  1/2 cup almond meal  1/4 teaspoon of salt  1 teaspoon of baking soda  1/4 cup maple syrup  1/3 cup applesauce  2 teaspoons vanilla

JESSICA MURNANE

jessicamurnane.com insta: @jessicamurnane

EASY BERRY COBBLER COOKIES

Your Body on Walking Ridiculously simple, astonishingly powerful, scientifically proven by study after study: Sneaking in a few minutes a day can transform your health, body, and mind.

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INSTRUCTIONS  Preheat oven to 350 degrees.  Prepare the fruit topping by combining maple syrup and berries in a small bowl. Set aside.  For cookies, mix together the brown rice flour, almond meal, salt, and baking soda in a large bowl. In a medium bowl, mix together maple syrup, applesauce, and vanilla. Pour your wet ingredients into your flour mixture and fold everything together.The batter should be very doughy.  Roll dough into small balls (a little smaller than a golf ball) and place on a parchment-lined cookie sheet.Take your thumb or a back of spoon and press down to make a little well for your fruit filling.Top with your filling.  Bake for 8-10 minutes until slightly brown on the bottom.

Let cool. Eat them up!

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• Brain: Just 2 hours of walking a week can reduce your risk of stroke by 30%.

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Office Hours: Mon-Wed: 8-5 Thurs: 8-7 Fri: 8:45-12, 1-5 Sat: 9-12

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THE

10TH sTrEET EyEcarE cEnTEr

discover

BLUEBERRY MUFFINS INGREDIENTS  1 ½ c. flour  2 tsps. baking powder  1 tsp. cinnamon  ¾ c. sugar  1/3 c. applesauce  1/3 c. skim milk (or almond milk)  1 egg (or egg substitute)  1 tsp. vanilla extract  2 c. blueberries

INSTRUCTIONS  Preheat oven to 400°.

Spray 24 mini-muffin cups with cooking spray.  Blend flour, baking powder and cinnamon.  In separate bowl, blend sugar, applesauce, milk, egg and vanilla.  Combine bowls, fold in blueberries and fill muffin cups 2/3 full.  Bake 15 minutes or until inserted toothpick comes out clean.

Then, I picked four sugar alternatives: coconut sugar, pure maple syrup, Stevia, honey. Here’s how it went.

01

COCONUT SUGAR

Appearance/Taste: Similar to brown sugar Sugar/Alternative: 1:1 Cost: $4.99/lb.

Regular grocery store: Unlikely Cooking time: According to recipe

ALL-NATURAL ALTERNATIVES TO

r a g Su

By Michele Robert Poche

There’s actual science behind the sweet tooth, but what if we could tame that mischievous tooth with other, all-natural alternatives to sugar?

“I could made a recipe four different ways, subbing out sugar for another natural sweetener each time!” I suggested at a

recent IHM staff meeting.

“Yes!” was the resounding reply from around the table.

I knew I was on to something. It wasn’t atom splitting, but it involved dessert so it had to be important. I left that meeting and found a simple recipe.

02

PURE MAPLE SYRUP

Appearance/Taste: Typical syrup (Richer than most sugary brands) Sugar/Alternative: 1:3/4 (This recipe = just over ½ cup) Cost: $6.99/8-oz. bottle Regular grocery store: Likely Cooking time: 20 minutes (Because of added liquid)

03

STEVIA

Appearance/Taste: Similar to artificial sweetener Sugar/Alternative: 1 cup:1 tsp. (This recipe = 3/4 tsp.)

Cost: $8.99/4.2-oz. jar Regular grocery store: Likely Cooking time: 13 minutes (Could’ve gone less. VERY dry.)

04

HONEY

Appearance/Taste: Typical honey Sugar/Alternative: 1 cup:1/2 cup (This recipe = 3/8 cup) Cost: $3.69/8-oz. bottle Regular grocery store: Likely Cooking time: According to recipe inspirehealthmag.com § #inspirehealthmag

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Carrie Minton’s love of the game helps girls become more competitive in life

by Veronica Coons - vcoons@gbtribune.com Photography by Hugo Gonzalez and Jim Misunas hgonzalez@gbtribune.com - jmisunas@gbtribune.com arrie Minton is a high school physical education and business teacher, but her true passion is coaching basketball.

Her love of sports is life-long.

Her love of basketball in particular makes her an ideal person to help develop a love of the sport and sportsmanship in girls at Great Bend High School. For the past five years, that’s just what Carrie has been doing.

But the story of how she got there starts all the way back before high school, when she and her siblings, Ryan Koehler and Gerrie Meyer, were growing up.

“I’ve spent the majority of my life, as far back as I can remember, playing sports,” she said.

Each of the Koehler kids played sports as children. Her parents encouraged them to be involved and active as students. Sports taught them

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INSPIRE HEALTH

January § February 2017

to work hard, she said.

“As long as we were out practicing and going to camp and playing, we weren’t expected to go out and get jobs,” she said.Then, as today, practices, camps and games during the school year and the summer asked a lot of a young person’s time.

A growing love By the time she entered Great Bend High School as a sophomore, Carrie was already a solid athlete, and played basketball on the girls varsity team in 1993. She also played tennis, and under Coach Shannon Schartz, honed her game and went to state as a senior in 1995. In the 1995 edition of the Rhorea, Great Bend High School’s annual, her accomplishments in both sports were noted.Tops in tennis, her basketball performance was also notable, with 110 assists and 76 steals.

’t just n e r a s r teache t s e b e ches. a o Th c o s l r hey’re a T . s r e klande h c i W teac re w - And

When it came time to decide which college to attend, Seward Community College offered to let her play both tennis and basketball, making the decision an easy one. But Liberal was a long way from home, she said. The next year, she was back in Great Bend, attending Barton Community College. From there, she went on to finish her college career at the University of Nebraska at Kearney.

“It was like a little carousel, but I was following my desire to continue playing sports,” she said.

Early on, she realized it was something she wanted in her life after college. She changed her major, and finished with endorsements to teach both business and physical education. This, she reasoned, would open more doors for her for coaching positions.

The player becomes the coach

After college, she did her student teaching at Ellinwood High School, where she became assistant basketball coach to Bill Maddy. After a few additional moves for both her and husband Mike’s careers, she was back in Barton County. A brief experience with college coaching at Barton Community College helped her to realize that high school was where she wanted to focus her energy.

“There’s just something about the way a high school team is supported by the community that I love,” she said. “Don’t get me wrong, I enjoyed coaching at the college level, but at the high school level, you get to know your players every day in the halls, and the community turns out in a way you just don’t see anywhere else.”

The chance to return home to Great Bend in 2011 was not to be passed up. As luck would have it, she convinced Maddy to join her at Great Bend as her assistant coach. They and assistant coach Kelly Calcara have since built a solid program, one where team members learn fundamentals and a love of the game.

Coach Bill Maddy shared this about Carrie.

“Since we’ve been around each other for so long and have become good friends, as coaches there is a healthy give and take. Now, with her as the head coach, I can offer a handful of suggestions from time to time, and if she takes only one or sometimes none, there are no hard feelings. Every head coach needs to have very loyal assistant coaches, and Carrie has that with her team.”

He also noted that Carrie is modest about her own athletic history. Maddy said he would be surprised if any of the girls she coaches even know she used to play for Great Bend.

When new members join the team, Carrie’s goal is to ensure each learns and understands what they need to do on the court. That part doesn’t change from year to year. That means, once a new member learns the program, she knows what to expect from year to year, and can drill to get better and better. That’s not to say they’re easy to predict on the court. There are new plays introduced, but fundamentally, the team is always drilling and honing the basics.

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Basketball is one of those sports where there isn’t instant gratification, - Carrie said.

“Basketball is one of those sports where there isn’t instant gratification,” she said.

“There’s a lot of practice, and a limited amount of games, and a player needs to be self-driven. New kids that come into the program start to realize that they can work a little harder, and they begin to see a difference in their performance over time.

That’s great when they start to recognize that, and you see them smile.”

Ultimately, what she hopes they take away when it’s time to leave high school is knowledge of what it means to work hard, to play confidently, and to embrace a competitive spirit. Her players walk away with much more, however.The lessons they learn on the court just may help them be more competitive in life.

Becoming competitive

“Girls are hard,” she said. “I can say that obviously because I played.”

They want to do their best, but they don’t want to make friends or teammates mad. Her challenge is to drive home the lesson that competitiveness is not personal.

“Nothing is personal when you are trying to challenge someone else because you are trying to make yourself better or you are trying to make your teammates better,” she

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January § February 2017

said. “It takes time for girls to see that it’s not you against you. It’s you trying to make the team better.”

These lessons have far-reaching benefits to girls and women, and are the kinds of things she hopes they carry forward into their lives.

“There are always some of those younger kids that really step up,” she said. “Older kids need to be encouraging of this.”

And Carrie isn’t afraid to model how to be a caring disciplinarian either, Maddy said.

Sometimes, she can’t be everyone’s friend.

She knows when she has to step in and lay down the law. That’s when Maddy can step in and encourage. It’s a partnership that works, he said.

Ties run deep

The Mintons have deep ties to Great Bend High School, and by extension the community. Having their kids grow up around the school and sports is something Carrie and Mike are very pleased about. They are both able to do much of what they do thanks to a great support system, she said.

Here, they are close to family and friends and daycare. It makes it possible to juggle busy school and coaching schedules. Add to that practices for their kids, who are now

beginning to play sports too, that help is all the more crucial.

Growing up around the sports culture, her children Daxton and Mikala are naturally developing a love of sports too. Sometimes, they come to practices, and are now at an age where they can assist with drills by throwing out balls to the team, and that makes it more fun, Carrie said.

Extended family, including Carrie’s mom and dad, attend not only the home games, but also often the out of town and tournament games, continuing on the sporting tradition of the family.

Carrie shared a secret. She doesn’t have a regular exercise program she adheres to. For her and her family, sports and active play keeps them in shape.

“In season, we’ll jump into drills,” she said. When it’s not basketball season, the family continues to enjoy active pursuits like swimming, bicycling, and more.That’s not to say they never hit the gym. Quite the contrary. But when they go, they do so as a family, and there, too, they have fun. And that’s another way she shows her love of sports. After all, when you love something, it’s never a chore that has to be done. Sports is something Carrie Minton will never get enough of.

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