Inspire Health July-August 2019

INSPIRE GREAT BEND

July/August 2019

KETO AND CANCER TREATMENT

An Overview HELPING YOUR CHILD COPE

Naturally SURROUND YOURSELF WITH PEOPLE YOU

Want To Be Like

Real Inspiration for Women

wellness

NEUROFEEDBACK THERAPY BRAIN TRAINING FOR DEPRESSION, ANXIETY, ADHD AND MORE

By Kristy Podruchny

T

he concept of neuroplasticity teaches us that our brains are capable of changing at any point in our lives. Brain training, which includes neurofeedback therapy (NT), has been explored since the late 1950s with the goal of teaching the brain to self-regulate after creating new neural pathways.

DEVELOPING NEW NEURAL PATHWAYS Imagine a pebble on top of a hill.

It rolls down the same path for years making a groove. Can you imagine how difficult it would be to make it go down a new path knowing that gravity guides the pebble down the groove?

Creating a new neural pathway requires a conscious effort of

grabbing that pebble and guiding it down a new path until the pebble rolls there on its own.

CONDITIONING YOUR BRAIN NT is a type of brain training that uses electroencephalography (EEG) to first map, then monitor your brainwaves as you receive audio and visual stimuli. When the desired brainwaves are detected, you receive positive stimuli in the form of audio and visual rewards.

Some NT practitioners use other types of imaging, like functioning magnetic resistance imaging (fMRI) in addition to or instead of EEG. EEG is more widely used. Not everyone has a million bucks to invest in an MRI machine!

to It allows patients in treating take an active role than themselves rather sibility on placing the respon medication alone.

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THE SPECIFICS ON HOW NT CAN HELP TREAT DEPRESSION, ANXIETY, AND ADHD GET COMPLICATED, BUT HERE'S A GOOD EXAMPLE: People with ADHD typically have a poor theta and beta ratio. The goal would be to condition the brain to have an ideal ratio. Your brain would learn to self-regulate and have fewer symptoms of ADHD left to manage. Same goes for anxiety and depression. Pretty cool, right?

If you live in a big city, chances are you can find an NT practitioner nearby. Also, if your therapist holds a biofeedback and neurofeedback certification, they can start your NT in their own office.

NT is a medication-free way to manage symptoms. It allows patients to take an active role in treating themselves rather than placing the responsibility on medication alone.

There are potential side effects which include all of the symptoms you're trying to treat, it’s pricey, isn’t typically covered by insurance, and some debate still remains about its efficacy.

Do your research on the clinics you're considering and consult a doctor or a therapist before you start NT. Who knows? With some consistency and an electrode skull cap, you could have a higher quality of life to help you thrive!

healthy body

AN OVERVIEW AND CANCER TREATMENT:

By Kristy Podruchny

N

ew research that explores cancer prevention and treatment is always exciting to hear about--especially when it's related to something we can control like diet and lifestyle. A ketogenic diet is the hot topic right now, so it isn't surprising to read that researchers are taking a look at what role the diet could play in cancer treatment. More research is needed before definitive conclusions can be made but we’ll go over a few reasons it’s causing a fuss in the realm of cancer research.

Keto in a Tiny Nutshell

Simply stated, the ketogenic diet is a low-carb, low-sugar, and high-fat diet that encourages the body to use fat instead of glucose. If successful, the body produces ketones.These little guys can provide energy for neurons, help burn excess fat, and reduce inflammation.

A keto diet is low in sugar, so it reduces chronic inflammation that would fuel cancer.

CAVEATS Before you agree to buy half a cow in anticipation of your future keto feasts, remember that red meat has the potential to increase your risk of developing cancer. If you and a medical professional decide that keto is a good option, stick to poultry, fish, and other lean proteins.To make matters more complicated, diets high in protein

Cutting Off Cancer’s Fuel Carbohydrates break down into glucose, and because keto limits carbohydrates, it holds the potential to starve cancer cells of glucose--a crucial compound that cancer cells need in order to grow. Cancer cells also have malfunctioning power plants (mitochondria) and higher insulin receptors than other cells; the cells rely on glucose to power up. Intermittent fasting can also help increase your production of ketones, lower blood sugar, and deprive cancer cells of fuel.

Caloric deficiency combined with a ketogenic diet is being studied for its potential to reduce tumor growth. Research conducted on mice has shown promise for brain tumor reduction. Another amazing twist: free radicals are also reduced while your body processes ketones as fuel!

“WE ABOUT YOUR YOUR HEALTH” HEALTH” “WE CARE CARE ABOUT Providing Top-Quality Healthcare for Every Member of the Family

have been linked to cancer.

Success with a ketogenic diet and treating cancer has a lot to do with the type of cancer you’re dealing with.

Some cancers and cancer treatments complicate the breakdown of fats and proteins, which would eliminate keto as an option.

Also, calorie restriction isn’t advised during treatment for certain cancers.This is why it’s important to speak with your doctor and/or dietitian before taking the plunge into keto.

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contents July/August ï‚&#x; 2019

Eat Fresh

BLUEBERRIES

12

2 WELLNESS

Neurofeedback Therapy-Brain Training For Depression, Anxiety, ADHD, And More

3 HEALTHY BODY

Keto And Cancer Treatment: An Overview

5 SUPER FOOD Flaxseed

7 RECIPE

Blueberry Almond Cookies

8 MIGHTY KIDS

Helping Your Child Cope Naturally

10 EXERCISE Booty Beauty

16 HEALTHY MIND

Surround Yourself With People You Want To Be Like

17 PETS Inspire Health Great Bend 2019 - All Rights Reserved

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A LITTLE WINE, A LITTLE DREAMING CARMEL BARONOFF IS LIVING WELL 18 FASHION

Back To School Trends For Kids In 2019

19 RECIPE

Buffalo Cauliflower Radicchio Boats

Top Dog-Friendly Cities To Visit In America

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super food

d e e s Flax

By Kai Bragg

R

ecognized as a high-quality For dietary purposes, flaxseed food source, dietary supis sold in two basic varieties: golden plement, and medicine for and brown. Having little nutritional thousands of years, flaxdifference, golden flaxseed is generally seed has long been cultivated for its considered the tastier choice.You may beneficial qualities. With applications decide to use whole seed, ground, or in everything from woodworking to oil preparations, depending on the ayurvedic medicine, it is easy to see preferred method of ingestion and the importance this crop holds to hu- the desired health benefits. The whole man health and development. Found seed or ground form is generally at most supermarkets, this ancient considered best. Occasionally taken as super food is easily accessible to the a part of a digestive cleanse, if ingested average health-conscious consumer.

Flaxseed is truly a super food. It's soybean-like nutritional profile is rich in amino acids and contains compounds that reduce inflammation. It's a great Flaxseeds help source of dietary fiber, omega-3s and fight cancer, other essential fatty acids. It's packed prevent weight with protein, vitamins, minerals and gain, improve lignans. With omega-3s being known digestion, to support heart health, and ligbalance nans showing evidence of exhibiting hormones, anti-cancer properties, it’s easy to see lower blood why flaxseed makes a great addition to pressure & a healthy diet. cholesterol.

in large quantities whole flaxseed may upset your stomach. Supplementing with flaxseed oil can often be the most effective way to incorporate large amounts of the beneficial compounds into your diet. With many options on the market, take some time to consider which form is right for you.

Flaxseed is delicious. Its subtle sweet and nutty flavor and texture lends itself well to breads and baked goods. Finding new recipes to try out may end up being the favorite part of your supplement regimen. Used in everything from pasta to smoothies, flaxseed can provide a nutritious, flavorful addition to any meal. Consider adding it to granola, sprinkling over stir-fry, or even topping a cake with toasted candied flaxseed! With a flavor profile that adapts well to savory or sweet dishes, and a nutritional profile full of beneficial nutrients, flaxseed is easily one of the top choices in health foods.

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Staff

Executive Publishers HAL G. FOX & SUZANNE POLK FOX Managing Editor Suzanne Polk Fox Copy Editor Chad Ruiz Contributing Writers Taylor Bauer Jacqueline Bledsoe Kai Bragg Emily Koelsch Shannon Magee

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© 2019 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.

Issue 41 V4

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recipe

BLUEBERRY

ALMOND COOKIES

Yields: 6-8 Serves: 2

By Danielle Moore These soft, chewy cookies are healthy enough for breakfast and decadent enough dessert.  Ingredients:  2 cup blanched almond flour  1/4 cup coconut sugar  1 tsp baking powder  1/2 tsp salt  1/4 cup milk  1 Tbsp butter, melted  1 tsp almond extract  1/4 cup fresh blueberries  2 Tbsp blanched almonds, chopped  How to make it:  Preheat oven to 350F  Line a baking sheet with parchment paper

 In a bowl, whisk almond flour, coconut sugar, baking powder and salt  Add milk, melted butter and almond extract then whisk to combine  Add blueberries and almonds and fold in with a rubber spatula  Scoop about 1 Tbsp dough and roll into a ball then flatten slightly and place on prepared baking sheet. Repeat with remaining dough.  Bake 15-17 minutes, until just golden then cool completely

Prep Time 10 minutes Cook Time 25 minutes Total Time 35 minutes

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Front Row: Claudia Perez-Tamayo, MD, FACR, FACRO; Thomas J Hegarty, MD; Mark Fesen, MD, FACP inspirehealthmag.com § #inspirehealthmag Row: Julie West, PA-C; Lori Williams, PA-C; Greg Nanney, MD INSPIRE HEALTHSecond

g n i p l e H

mighty kids

Y O U R C H I L D C O P E N A T U R A L LY

T

By Kai Bragg

hink of any four children or adolescents you know—be it your own, family or friends.

Do you have them in your mind? One of those four suffers now or will suffer with anxiety before their 18th birthday, according to the National Institute of Mental Health. Being a kid isn’t easy. Whether struggling to complete a difficult assignment, or trying to fit into a new group of friends, the pressures and anxieties our children experience are every bit as real as our own. By familiarizing ourselves with a few simple techniques and supporting supplements, we can provide our children with all the tools

they need to be able to deal with life’s challenges.

When it comes to helping your child cope with anxiety, stress, or depression, there are many natural solutions readily available to parents. However, recognizing the symptoms is the first step. According to the Anxiety Disorders Association of America, anxiety and depression triggers physical and/or behavioral changes like stomachache, headache, changes in attitude, changes in social engagement, excessive sleeping, aggression and unexpected physical changes. Talking with your child is a great way to gain an idea of what’s going wrong. It’s often surprising how much we can learn if we simply ask.

Ensuring a good diet is essential to a child’s health.

In addition to providing the nutrition needed to help them deal with the stresses of life, many foods contain health-promoting components. For example, tryptophan is found in oats, flaxseeds, and turkey and is an amino acid that helps aid the body in its natural stress responses. Able to provide more than a post-Thanksgiving nap, incorporating foods with high levels of tryptophan is an easy way to help support their natural stress responses.

Exercise offers another line of defense supporting your child’s mental and physical health. Often, anxiety and depression are exacerbated by a buildup of hormones.

Cortisol, one of the primary hormones responsible for stress responses, appears in much lower concentrations in children who regularly exercise.

In addition to exercise and diet there are also a variety of mood-supporting vitamins and supplements. With safe, effective, non-prescription options for all age ranges, incorporating a supplement, such as B-12 or methylfolate, can aid in the body’s natural nervous system stress responses.

Able to be purchased in most stores, these choices provide a great alternative to traditional medications.

For kids suffering from anxiety and depression, the world can be a scary place.

Luckily, we as parents can help. By recognizing the symptoms, providing the proper nutrition and exercise and arming ourselves with a few simple coping techniques, we can better prepare our children to deal with the stressors of life.

ore sleep than Teens require m dren, 9 to 10 adults and chil an increase in hours, because of e, melatonin, the sleep hormon . ring adolescence which peaks du

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Convenient care when you need it.

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exercise

Booty Beauty

A

By Courtney Farnet

Your booty is the largest and strongest muscle in your body.

In fact, it is made up of three muscles— the gluteus maximus, gluteus medius and gluteus minimus. The gluteal muscles assist with maintaining balance and posture. They allow you to stand, climb stairs, walk uphill and rotate the legs inward or outward. The following exercises shape and tone all three muscles of the booty and can be done with or without equipment. Complete two to four sets of 12 to 15 reps per exercise. Repeat two to four times per week to reveal your beautiful booty.

A



B

SQUAT A) Stand with feet hip-distance apart and toes turned slightly out.

B) Sit back, keeping weight on heels and stopping hips just above knee line.

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BULGARIAN SPLIT SQUAT A) Set up a lunge position with back foot on a bench or step.

B) Lunge, keeping the front knee over the ankle and bringing front thigh parallel to floor.

SQUAT SIDE KICK A) Stand with feet hip-distance apart. If using a bench, place one foot on the edge of the bench and the other foot on the floor.

B) Sit, keeping weight on heels and stopping hips just above knee line.

C) Stand and lift one leg to the side, keeping the knee facing forward.

 A



B

C

B

A

HIP BRIDGE A) Lie face up with knees bent and feet hip distance apart.

B) Push through heels and lift hips toward ceiling.

A



B

SIDE LYING LEG LIFTS A) Lie on one side with legs stacked and toes facing forward. Support head with hand.

B) Lift top leg and lower. Keep toes facing forward.

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eat fresh

EAT FRESH BLUEBERRIES

By Michelle Fouchi Esneault

Though tiny, blueberries pack a powerful punch when it comes to your health. This sweet and nutritious summer super food has the highest levels of antioxidants of any other fruit and provides multiple benefits to both brain and body.

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HEART HEALTH The American Heart Association states that eating at least three servings of blueberries a day can lower your risk of heart attacks by 32 percent. In addition, they contain fiber, potassium, calcium and magnesium which can lower your blood pressure and help prevent atherosclerosis and strokes.

CANCER PROTECTION The antioxidants and phytochemicals in blueberries have anti-carcinogenic properties which can prevent tumors and cancers. A study by the Beckman Research Institute suggests that they also can reduce DNA damage by neutralizing the free radicals that cause oxidative stress which may play a role in the development of cancer.

LOWERS BAD CHOLESTEROL The British Journal of Nutrition finds that the high fiber content and antioxidants in blueberries help to dissolve bad LDL cholesterol, reducing your risk for heart disease.

TREATS DIABETES Anthocyanins are the pigments that make blueberries blue. According to a study in The Journal of Nutrition, this powerful antioxidant also improves insulin sensitivity and lowers blood sugar levels which can lessen the risk of metabolic syndrome and Type 2 diabetes.

IMPROVES BRAIN FUNCTION A study in the Annals of Neurology has found that the antioxidants in blueberries help maintain brain func-

tion. Antioxidants tend to accumulate in areas of the brain linked with intelligence which improves memory.

In addition, a study found in the Journal of Agricultural and Food Chemistry has found that eating blueberries can help lower the risk of Alzheimer’s disease as well.

loss by making you feel full.

DETOXIFICATION The anthocyanins in blueberries help to detoxify heavy metals such as lead, mercury, cadmium and arsenic from your body.

Fresh or frozen, eat

blueberries as is, or on top of waffles, pancakes, or yogurt. Blend them into smoothies or add to baked goods or salads. Any way you eat them, they are a simple and delicious way to improve your health.

ies TREATS URINARY One cup of blueberr t of the TRACT INFECTIONS contains 24 percen Studies from the journal dose of recommended daily Molecular Nutrition and or which is a big fact Food Research have found vitamin C n in building collage that blueberries contain anti-adhesives that prevent bacteria like E. coli from binding to the wall of the bladder, preventing urinary tract infections.

STRENGTHENS BONES The calcium, iron, magnesium, phosphorus, zinc and vitamin K found in blueberries increases bone density and elasticity which leads to healthy bones which in turn, keeps your body strong.

IMPROVES SKIN One cup of blueberries contains 24 percent of the recommended daily dose of vitamin C which is a big factor in building collagen. It helps to improve your skin health by reducing acne and preventing skin damage caused by UV rays, smoke, dust and pollution that can cause wrinkles and age spots.

PROMOTES DIGESTION AND WEIGHT LOSS At only 84 calories a cup and with 14 percent of the recommended daily dose of fiber, blueberries are a great low-calorie snack that assists with digestion and weight

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feature

A LITTLE WINE, A LITTLE DREAMING CARMEL BARONOFF IS LIVING WELL

By Patricia F. Danflous

What’s a girl from Atlantic City, New Jersey doing in California’s wine country?

C

armel Baronoff ’s simple answer is “living well.” One of the youngest in the boomer generation, the former model, television host, grandmother, lifestyle coach and entrepreneur, is living life to the fullest with a forever young mindset.

Born in Atlantic City with life passages in Philadelphia and Boca Raton, she has found new roots and new pursuits in California.

“Now that I moved out to the Temecula Valley wine country, I am really into wine tastings,” she laughed. “I just love wine. I can’t tell you about the way it feels out there in the wineries - the energy, the air, the smell of the wine and enjoying the farm to table food that's prepared with the different wines. Each winery has a special, unique feel with great activities like the grape stomping I recently did with my sister. There's just so many fun things to do out here.”

Baronoff ’s passion for enjoying the moment reflects her belief in the law of attraction. “I so believe in it,” she stated. “At first, I was a little skeptical, but as I kept practicing I recognized the

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Baronoff is convinced that wellness involves healing the body and the mind along with the right food.

secret to using the power of the mind.You just can't say ‘dream it,’ lay on your couch and not do anything.”

One of eight children born to Italian Catholic parents, the lifestyle coach grew up with a family and food-first philosophy. “I'm really close with my brothers and sisters,” she said. “My dad instilled family into us at a young age emphasizing that other people come and go, but your brothers and sisters will always be there.

And food always brings people together.”

So, what’s a girl from a big Italian family that thrives on pasta, bread, hoagies, pies and cakes, doing promoting eating right, exercising, mindfulness and preventative healthcare?

In a mile-a-minute exuberant response, Baronoff will tell you that it’s just what happens when you follow your dreams. Starting off as a cosmetologist at about 16, she enthusiastically transitioned into the fitness business, owning gyms and competing in body building, earning a “Miss Fitness” title along the way.

As the wellness focus matured, Baronoff studied integrative nutrition, eventually opening a spa restaurant serving healthy cuisine and a specialty soup that was in high demand even on a hot day in Florida. Fueled by her nutrition knowledge as well as a commitment to living with meaning, she developed, produced and starred in “Living Well with Carmel.”

The nationally syndicated PBS television program spotlights holistic methods to live dreams no matter what age the pursuit begins. Through

interviews with celebrities and demonstrations, the down-to-earth host encourages others to get out of the box, think big, live with joy and have fun in good health.

“Living Well with Carmel’s” product company,Youthful Life features a complement of holistic resources.

“Integrative nutrition is more than what you eat, more than exercise and sleeping, it is about your spirituality and awareness of living in the moment,” the living well expert continually emphasizes. “Many people live in the past, holding on to hurts and many tend to worry about what's going to happen. We need to live in the present where it's more joyful and happier because nothing's happening. It's just now. “That's why I love to be with my grandchildren, to study children or go to a playground and just watch children are in the moment.

They're just having fun.”

A proponent of meditation, Baronoff is convinced that wellness involves healing the body and the mind along with the right food.

“I believe food is a factor in reversing many illnesses,” she said. “However, I do believe that one person's diet could be another person's poison. Remember, it’s all about bio-individuality. I could thrive well on a vegan diet, for example, and you may lose your hair. The important thing is to be aware of what is best for you although I do recommend organic foods and home cooking.”

And a splash or two of apple cider vinegar. Her Youthful Life Blazing Apple Cider Vinegar is not only hot and spicy to the taste

I believe food is a factor in reversing many illnesses,” she said. “However, I do believe that one person's diet could be another person's poison. Remember, it’s all about bio-individuality. but is also proving a hot commodity with national distribution in stores such as Wal-Mart, Kroger and thousands of local gourmet markets.”

It all started with flu-like symptoms and Baronoff ’s investigative skills.

When a raging sore throat pulled her down a few years ago, she tried apple cider vinegar after researching holistic treatments. “It wasn’t just vinegar, though, it had great things in it like turmeric, ginger and garlic. I swear I got rid of my sore throat quickly. Of course, I couldn’t stop there. I knew I could make something of my own that would be even better to help people.”

Mixing, blending, testing and tasting for days – with many hours wiping tears away from the sting of jalapenos, Baronoff ’s organic recipe is now, she says, “selling like wildfire.”

A Youthful Life olive oil is Baronoff ’s current venture. “I have 400 olive trees in my California home,” she explained. “How could I not use those olives?”

Owning her own winery is also in the young baby boomers' plans. She’s in the dreaming stage right now and she’s not sitting on the couch thinking about it.

Heading out to the Temecula Valley wine country? You just might find Baronoff - living well and enjoying the present.

INSPIRE HEALTH

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healthy mind

SURROUND YOURSELF

WITH PEOPLE YOU WANT TO BE LIKE

D

By Ann Marie Sabath

id you know that the four people with whom you spend the most time are who you become in the future? Scary, isn’t it? This fact alone should make you very selective about the company you keep.

Think about the individuals with whom you spend your leisure time.

Perhaps you go to dinner with certain people once a month. Or you go to the movies with someone who insists on choosing the films that aren’t even of interest to you, but you concede rather than going to the movie of your choice all by yourself.

Whatever the case, recognize that—for better or worse—over time, these people become influencers of your interests, actions, and even how you think.

Make a list of the four people with whom YOU spend the most time.

Now, I am not asking you to disinherit your family members. Nor am I recommending that you change jobs—at

least not for now. I am talking about your friends.

What are the five qualities that these individuals possess? Are they punctual? Fiscally responsible? Wellread? Are they good listeners? Have a thirst for knowledge?

Or are they me, me, me people?

Are their reading interests shallow by your standards? Are they constantly sharing their tales of woe without bothering to ask what is going on in your life?

Ask yourself, “Are you reinvigorated after spending time with these people or are you emotionally zapped?” Evaluate the ROI (return on your time investment) by asking, “What have I gleaned from these people?”

Are you now more fiscally responsible?

Tell me who your friends are and I will tell you who you are.”

Have you started reading books based on their author recommendations? Have you acquired a passion in opera, theater, ballet and/or classical music as a result of their interests?

If you realize that you are merely filling time with one or more of these individuals, adjust your relationship by getting together with them less often.You may recognize that the value of the interactions with these people is that these relationships are not based on what they bring to you. Rather, these relationships have value based on YOUR interests, experiences and knowledge. In other words, what you bring to the relationship table. If that is the case, then categorize your time with these people as that of “paying it forward.”

At the same time, give serious thought to the interests that you would like to develop and with whom you should surround yourself in order to expand your horizon. Heed counsel from the maven of advice, Oprah Winfrey who has been quoted as saying, “Surround yourself with only people who are going to lift you higher.” She certainly is right.

You will gain much satisfaction by giving your time to others.You also will experience a sense of gratification by being intellectually, emotionally, spiritually and/or physically stimulated by the individuals with whom you choose to surround yourself.

It is called the Circle of Life. After all, in the big picture, you have to give to receive.

Ann Marie Sabath is the founder of At Ease Inc., the 31-year-old New York City-based business consulting firm. Her ninth book, What Self-Made Millionaires Do That Most People Don’t: 52 Secrets for Creating Your Own Success, was just published by Career Press. “Surrounding Yourself with People You Want to Be Like” is one of the 52 Secrets. For more information, visit www. annmariesabath. com

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pets

TOP

DOG-FRIENDLY CITIES TO VISIT IN AMERICA

L

By Jessica McLean

ooking to hit the road with your favorite furry pal this season? When it comes to vacationing with your dog, it’s important to keep key destination factors in mind like number and location of dog parks, city walkability, access to greenways and prevalence of dog-friendly restaurants, shops, hotels, and vacation rentals. And don’t forget the weather! Muddy feet and smelly, wet fur can quickly have you hitting the ‘paws’ button on your vacation.

For sunny dry spots full of dog-friendly features, head west to the likes of Tucson, Arizona and Albuquerque, New Mexico where public parks, scenic desert views, and hiking trails are plentiful.

If the splash of salt water on a sandy beach is more your forté, try San Diego, California and take your pup for a strut on the boardwalk or attend the annual Surf Dog Surf-a-Thon. Stick around the Golden State and hop over to San Francisco which boasts over 170 dog-friendly restaurants as well as high walkability scores according to SmartAsset’s 2018 National Pet Owners Survey.

If you are traveling down south, no dog-accompanied vacation would be complete without a stop in Austin, Texas where dog-friendly activities cover all the bases

- visit a specialty dog bakery, attend a yoga class with your pooch, or even try stand-up paddle boarding together on Lady Bird Lake.

For more adventuring with your dog, make your way to Denver, Colorado or Portland, Oregon and you’ll find countless trails, offleash dog parks, and ideal temperatures for outdoor summer fun.

You may think that the hustle and bustle of big cities would simply be too much for you and your beloved canine but New York City and Chicago beg to differ. The Big Apple welcomes dogs on their public transit and offers loads of pet-friendly hotels not to mention miles of tail-wagging fun in Central Park. And Chicago has multiple off-leash dog parks, urban walking trails and dog-friendly beaches right on Lake Michigan.

Are you a fan of smalltown charm? Then definitely add Asheville, North Carolina, Bar Harbor, Maine, and Stowe, Vermont to your vacation list for their share of gorgeous mountain views and dog-friendly cabins, breweries, and restaurants.

The U.S. offers more than 770 dog parks across its largest cities.

And don’t forget the midwest hospitality you will find for yourself and your prized pooch in cities like Minneapolis, Minnesota where a variety of local farmers markets, coffee shops, art studios, orchards, and boutiques welcome dogs too.

New 2019

fashion

Back l o o h c S To ds Tren

DENIM

Blue jeans and denim jackets never go out of style.You can wear them with any type of shirt. Wear it with sneakers for a casual look or dress up with a pair of dress shoes.

FOR KIDS IN 2019

By Monica Zakaria Back to school season is right around the corner, and looking good on the first day of school is everyone’s goal because who doesn’t like making a great first impression? We know it can be a stressful time of year for parents and kids when we don’t know what to wear on the first day. It is the time of year when kids meet their teachers and make new friends so they want to look their best. Other than looking your best, it is important to be comfortable since the average school day is 6.7 hours long. These back to school fashion trends will keep the kids' school year simple and exciting, and you may even get tempted to shop for yourself.

BRIGHT COLORS Solid colored, and bright clothing tend to reveal happiness and express youth.

Having at least five different bright colored shirts can be just enough to wear for the school week.

SNEAKERS

CRAFTY JEWELRY

Sneakers are the most common type of shoe worn by today’s youth. Converse, Chuck Taylor, All Star and Vans sneakers have always been a classic and it has become very popular world-wide within the last decade.

Many kids in grade school enjoy doing crafts and making cool things.They especially like creating something if they are going to wear it and show it off, such as these beaded bracelets.

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INSPIRE HEALTH

inspirehealthmag.com § #inspirehealthmag

recipe

Cauliflower BUFFALO

RA RADICCHIO BOATS

By Danielle Moore

You’ll enjoy all the buffalo flavor without any of the guilt in these flavorpacked vegetarian boats.

Yields: 6-8 Serves: 2

Prep Time 10 minutes Cook Time 25 minutes Total Time 35 minutes

 Ingredients: 2 cups cauliflower florets 2 Tbsp divided salt and pepper, to taste 1 lime, juiced and zested 1/4 cup cilantro, chopped and divided 1/2 cup cabbage, shredded 3 Tbsp gochujang 6-8 radicchio leaves

 How to make it:  Preheat oven to 425F  On a baking sheet, combine cauliflower with 1 Tbsp olive oil and toss to combine then sprinkle with salt and pepper to taste  Roast cauliflower 20-25 minutes, until golden, tossing halfway through  In a bowl, whisk together remaining 1 Tbsp olive oil, lime juice, lime zest and 2 Tbsp cilantro then add

cabbage and toss to coat. Season with salt and pepper to taste.  In a large bowl, combine gochujang and 2 Tbsp water and whisk to combine  Add roasted cauliflower to buffalo sauce and toss to coat  Divide slaw and cauliflower evenly between radicchio leaves then garnish with remaining cilantro

INSPIRE HEALTH

19

cover story

June Sexton Price understands what ‘the Camino provides’

by Veronica Coons vcoons@gbtribune.com

W

Photography by Hugo Gonzalez hgonzalez@gbtribune.com

hen we learned that June Sexton Price walked the Camino de Santiago last year, we just knew we had to hear her story.

She graciously invited us to visit her at her Great Bend home, where we spent the morning in her backyard oasis, perusing the numerous photos she took throughout her journey and talking about the challenges she faced and the joy she felt as she joined hundreds of other pilgrims from all around the world on their own personal journeys to Santiago.

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June’s new venture started as another came to an end. For 24 years, she’d worked with the Kansas State Lottery, the last four from home after the Great Bend office closed in 2014.

On May 23, 2018, her position was eliminated. She received a call from her supervisor informing her that she could either commute to Topeka for another position, or she could retire with her full KPERS retirement benefit.

She chose the latter.

“I felt very fortunate,” she said.

Still, at age 62, she wasn’t quite ready to completely retire, and she

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certainly didn’t have a plan for what to do next.

So, two hours later, at a gathering of friends, she shared the news.

“When they asked me what I was going to do, I blurted out that I was going to walk the Camino de Santiago,” she said. It had been on her bucket list for many years. She doesn’t recall exactly how she learned about it, but she thought it sounded peaceful and spiritual, and as she imagined walking into quaint villages and experiencing the beauty of Spain, she became increasingly committed.

“I started telling everyone about my plan so I wouldn’t back out of it,” she said. “I’d never done a long distance walk before, but the day I learned my job was ending, I began walking six to eight miles a day.”

Determined not to let anything stop her, she decided to go at it alone. She would be free to experience the trail on her own terms and her own timeline. She spent the next month making her preparations.

Her son, Joel, loaned her the high-end backpack she would carry on her route, and took her to REI where hiking pros there showed her how to adjust it and helped her determine what to pack for her trip.

Just over a month later, with six weeks of paid leave accumulated to sustain her during her journey, and three days after her last day of work, she boarded a plane in Kansas City and arrived in Spain on July 31. She would spend the next five and half weeks on her pilgrimage.

There is no one particular way to hike the Camino de Santiago, which in English means “The way of Saint James.” There are several routes, originating all over Spain, and some outside of Spain. However, they all have one destination in mind. The Santiago de Compostella Cathedral, where it is believed St. James the Great, an apostle of Jesus Christ, is buried. Christian people from all over the world have been making the pilgrimage since the Middle Ages. In order to receive a Compostella, or official recognition from the Catholic Church of the pilgrimage, one must walk at least 100 kilometers. June logged 640 kilometers, or 400 miles, during her hike.

She roughly followed “The French Way,” but called it “June’s Way.” This, it turns out, is not out of the ordinary. Many pilgrims, especially those on a return trip, choose alternate routes for many reasons.

“I wasn’t a die hard,” she said. “I knew I’d do it my way. I took a bus over the worst part of the mountains.

I also didn’t carry my backpack with me.”

Commonly, pilgrims stay in hostels, called albergues in Spain, each night, June said. She took advantage of a luggage transfer service.

Each morning, she would fill out a card and send her pack on to the albergue at the end of her stage, and it was waiting for her when she arrived. The cost of the service was a very reasonable 5 Euros a day, on average.

While she hiked by herself, she was never alone. Joel tracked her route daily from Kansas City, and when she got discouraged and was ready to throw in the towel six days into her trip, he helped her find a Logrono hotel to spend the night in, gather her wits, and encouraged her to continue. She hopped on a bus headed to Logrono and was determined to spend the night and fly back home the next day.

“Hiking at first was an eye opener,” June said. “It’s one of the best things I’ve ever done.

But its not easy — maybe for backpackers, but for me, at 62, it was hard.”

“There is a saying on the Camino. ‘The Camino provides,’ ” she said. “And it’s true. On the bus I met a man from Kansas City who was traveling with his 18-year-old daughter. She was even less happy with the trail than I was.

He was encouraging.”

But, once in Logrono, she couldn’t find anyone who spoke English, and she couldn’t find a hotel. She called Joel, and she was blessed with even more encouragement.

“I told him, ‘I’m in a pickle. I’m in Logrono, and I want to give up, get a hotel, and get my head straight,’ ” she said.

Joel, using a digital mapping program, began dialing in her location. He found landmarks in her area, and directed her to a hotel, virtually walking with her from the bus station to the front door.

We visited various online forums to learn more details about hiking the Camino de Santiago. We should note that many posts indicated the luggage transfer service is not common on all Camino routes, but is widely practiced at this time on The French Way. We also found ForWalk.org, where the commonly accepted French Way is broken down into 35 stages. The goal for most hikers is to complete a stage a day. June modified her trek on The French Way, but you can follow a general outline of that trail at this webpage: https://santiago.forwalk.org/ en/m/1s/route/MTVP/the-french-way35-days-to-santiago/stage-list/#stages

The hotel had a room available. June thanked her son, checked in, enjoyed a long shower, a good night’s sleep in a comfortable bed, and took a day off from her hike to take in the city, catch up on laundry, shop and eat good food. At the end of the day, she found out where to get back on the Camino, and started early the next morning.

“The Camino provides, and that was one of those times,” she said.

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21

cover story

I only wish I’d had more experiences like that; that I’d allowed more time to take in more sightseeing, visit more Cathedrals, meet more people along the way.

— June said

With 30 more stages ahead, June resolved to put her homesickness behind her and simply focus on the Camino. “It was pretty fabulous the rest of the way,” she said.

On any given day, she would wake around 4 a.m., prepare for the day’s hike, prepare her pack and leave it with instructions for the host at the albergue to send it to the next albergue at the end of her stage. She would then set out, sometimes alone, sometimes with pilgrims she met along the way. Her first stop would be a local bar for a cafe au lait and breakfast pastry, usually a chocolate croissant.

She wore a head lamp to light the way until the sun came up. Because the temperature in Spain rises to nearly 100 degrees in the summer, most hikers start

22

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in the dark so they arrive at the end of their stage early and can escape the mid-afternoon heat.

On most days, June hiked around 14 miles a day, some days up to 20 miles. That’s because some stages are longer than others. Usually, she would arrive at her albergue in the early afternoon, take a shower, wash her clothes, and rest.

Because of the heat, most dine after 8 p.m. With many miles hiked each day, June can’t recall ever having a hard time getting to sleep.

The French Way is a popular trail, so it is hard to get lost. Still, she said it was important to pay attention for arrows that marked the way.

“The advice I received when I was first starting my hike was If

inspirehealthmag.com § #inspirehealthmag

you haven’t seen a sign for a long time, stop walking until you see another pilgrim, otherwise, turn around and go back so you don’t get lost,” she said.

In the event a hiker did get lost, each albergue logs visitors’ passports when they arrive, so they know where you were last, and they have a good idea of where to start looking, she added. Sticking to her plan, June never felt her safety was at stake.

Through her research, she read many posts touting the safety of the trail, and found it to be true.

Not wanting to waste precious time and energy back-tracking, June made sure she always had someone with a pack in view in front of her and behind her.

On the occasions when June was joined by others on the

trail, conversations opened new worlds to her. She kept a log of hikers she’d befriended along the way and shared conversations with — 64 total.

She has remained in contact with many through social media.

She credits journeying alone for making her more approachable.

On one occasion, she hiked with a Korean seminary student from Canada on holiday. He was hiking on the advice of his sister, but was not having the best time. It provided June an opportunity to be encouraging and answer his questions about the trail.

There was also the evening towards the end of her hike, when she came upon a choir group on the trail who began to sing inside a tunnel they passed through.

“The experience was so beautiful,� she said. “I only wish I’d had more experiences like that; that I’d allowed more time to take in more sightseeing, visit more Cathedrals, meet more people along the way.�

She was in contact with many back home who followed her journey via social media. “It was like having a cheerleading section,� she said. “They encouraged me to keep trying and to persevere.�

June looks forward to sharing the trail with friends soon. A second trip is in the works for sometime in 2020, she hinted.

Since returning from her trip, many have visited with her about the experience, and a group that includes some classmates from Great Bend’s Class of 1974 are considering making the trip with her. They were a great support to her while she was walking.

A few weeks after her return last September, June realized she felt very centered. She was in a very good place. She lost 17 pounds on her trip, and felt stronger physically. She continues to walk for exercise, but on average just four to six miles a day.

Walking around her neighborhood and the park aren’t exciting anymore, she confesses.

She craves longer trails, and ventured out on the Kanza Prairie Trail recently with friends.

One of the best parts of retirement, she’s learned, is being able to plan a longer trip

Dr. LT Fleske

like the Camino de Santiago, something she hadn’t thought she’d have the chance to experience for several more years. “I’ve always been a pretty content person anyway,� she said. “Not a lot has changed besides that. I wasn’t feeling lost to start with.

It was just a great way to mark the beginning of this new chapter in my life.�

Dr. Randall Hildebrand Dr. Joshua Boone

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