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INSPIRE September/October


Growing good kids is a marathon, not a sprint

Real Inspiration for Women

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07 REDUCE STRESS Experience the natural calm magnesium will bring to your life.


8 MIGHTY KIDS Kids & Healthy Eating: How They Learn

14 RECIPE TIP Store & Use Fresh Herbs Like a Pro



Make Your Own All-Natural First Aid Kit

issue 19

18 PET THERAPY Happy Pets, Happy People



20 WELLNESS Lifestyle Changes

22 INSPIRE Yoga Transforms

26 BREATHE EASY With Better Home Air Quality

28 COVER STORY Playing the Course

CREATE LONG LEAN MUSCLES WITH PILATES Cover photo of Kathryn Budig & Ashi by Andrew Cebulka



September October 2015 n

natural beauty healthy mind

The MANY uses of

r e t t u B a and Health ShforeBeauty By Whitney Alexandra rotecting your skin and hair by using natural superfoods is the ultimate bounty of goodness you can give yourself for natural beauty and health. Shea butter is one of the most amazing skin care tools and body healers available today. The shea tree has long been considered sacred because of the many extensive beneits it offers. Shea butter is rich in unsaturated fats, essential fatty acids, phytosterols, vitamin E, D and provitamin A, making it beneicial to your skin, hair, and overall beauty. Shea butter is one of the best anti-aging agents for your skin, as it strengthens your skin by simply stimulating the production of collagen. Shea butter is also excellent for “after” sun care by providing extra moisture, nutrients and protection. Due to the extreme moisture that shea butter has to offer, it is also a great tool to use for dry or damaged hair bringing moisture and shine back to the hair. There are many different treatments and ways to apply shea butter to your hair, such as using it as a mask or a conditioner. Remember, your skin and hair are one of the most essential facets of your beauty. While some beauty products can provide immediate and visible results, it is possible they can harm your skin and hair over long time use, due the their chemical components. Keeping products natural and being aware of the power of shea butter will not only protect your skin and hair from harsh toxins, but it will also At Farmers Bank & Trust, continue to rejuvenate you and help you to maintain healthy we look for solutions to hair and skin naturally for years to come. Buy shea butter in its most natural form!


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editor’s letter

“I am woman, hear me roar" “I am woman hear me roar” is the perfect statement to empower the mind, body, and spirit. The mission of our “Empowerment” edition of Inspire Heath Magazine is to give our readers the tools to ind strength, balance, and power in their daily lives. The women featured give us both the tools and the inspiration to ight our seemingly endless daily battles, and they also give us the power to conquer the dreadful mountains of fear created by chronic disease. You will ind tools to actively “power” weight-loss, tools to get your children involved in healthy eating, and even exercises to strengthen the deepest muscles in the core with simple movements from Pilates. Our message is to challenge yourself! Make the choice to be the woman who faces her challenges, conquers her own battles, and climbs her mountains of fear with strength, power and spirit. As Maya Angelou wrote, “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” – Maya Angelou

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Sales and Marketing JENNIFER CABALLERO CHARLOTTE V. MORRIS VIVIAN DUGAS KELLY SMITH LAUREN CALVE' * © 2015 Jumpstart Publishing, LLC New Orleans, LA All rights reserved Printed in the USA by Fox Print Services 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.



September October 2015 n

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healthy mind

editor’s letter

Food Sources of Magnesium (in mg) Cereal, all bran ½ cup 112 Cereal, oat bran ½ cup dry 96 Brown rice, medium-grain, cooked 1 cup 86 Spinach, frozen, chopped, cooked ½ cup 78 Almonds 1 ounce (23 almonds) 77 Swiss chard, chopped, By Elisabeth Morgan cooked ½ cup 75 spoonful of milk of magnesia Nutritionist Liz Weinandy, at the Ohio Lima beans, large, immature and an Epsom salt bath— State University Wexner Medical Center, says seeds, cooked ½ cup 63 these old fashioned home that 60% of Americans don’t get enough remedies are the key magnesium. Magnesium deficiency wasn’t a Cereal, shredded wheat for reducing stress and problem before modern food refinement. 2 biscuits 61 inflammation.They are remedies against a Essential minerals came through our water Peanuts magnesium deficiency— one of the key supply and produce; however, now with 1 ounce 48 minerals in our bodies that regulate hormone modern grain refinement, water filtration Molasses, blackstrap production, hydration and over 300 healthy systems, and depleted farming soil, mineral 1 tablespoon 48 biochemical reactions.The lack of magnesium deficiency is common. is accompanied by tightening muscles, fatigue, Taking a magnesium supplement is a way to Hazelnuts 1 ounce and anxiety -- negative symptoms for those make up for the deficiency. (21 hazelnuts) 46 seeking a sense of calm in their lives. “I usually recommend a moderate dose, “I always talk about the benefits of about 200 to 250 milligrams magnesium citrate” Okra, frozen, cooked ½ cup 37 magnesium, especially to assist with sleep,” says Weinandy. “Large doses of magnesium says Geri Brewster, a registered dietician and supplements can cause diarrhea, so more is not Banana nutritionist in New York. “Many people with always better!” 1 medium 32

REDUCE STRESS with this Mineral


anxiety and sleep disturbances are producing stress hormones throughout the day, like adrenaline and cortisone.” These hormones require a lot of magnesium, Brewster explains. When we’re leading a caffeinated, sleep-deprived lifestyle, we end up depleting our magnesium supply very quickly. Consequently, we reach for the help of caffeine, which acts as a diuretic and makes us lose even more of the mineral! This creates a cycle of deprivation — when we don’t have enough magnesium to fuel the adrenal glands, we become tired and irritable. This can lead to stress, high blood pressure, and depression.

The recommended daily dose for adults is between 300-400 milligrams. Supplements can Source: Oregon State University Linus interfere with certain other medications, and Pauling Institute your kidneys must be in good working order. Talk with a doctor before starting a regimen. There are some simple ways to promote magnesium absorption in your body without supplements. Drinking mineral water, taking Epsom salt baths, and focusing on a diet naturally rich in magnesium are useful. “In order to just get our required amount, before we take on any extra stress, we need about a cup of cooked spinach, an avocado, and 2oz of nuts a day,” suggests Brewster. #inspirehealthmag n



mighty kids to cook. Yes, it’s slower and messier to let them do the chopping, pouring and mixing, but they will sooner eat their own creations and they’ll insist that the whole family does it with them. (So it’s a great way to get Dad on board, too!) Enlist a buddy. If you’re introducing a new eating style to your household, why not ask another family to join you? Outings at the park, dinners at restaurants and even just playdates at home will be a lot less stressful if everyone is eating the same thing.

s d i K

HEALTHY EATING TIPS How They Learn by Michele Robert Poche

ith school back in session, our kids are on their own again and many of their daily decisions will be made independently. That’s a good thing. Fostering independence in children helps them feel in control, self-reliant and conident. But we wouldn’t teach a child to cross a street by letting him go alone the very irst time. Instead, we would talk about it beforehand and practice together then let him ly solo. The same can be said for healthy eating. A child left to his own devices has no idea that an apple will do more for his physical well-being than a cookie. That is learned behavior. And here are just a few ways you can teach it.




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Stock your kitchen appropriately. If you’ve got bags of cheese crackers and corn chips sitting next to the celery and carrots, it’s a tough competition. Yes, you can still have these things in your house, but keep them out of sight for better decision-making. It might just help you, too. Plan your meals. Take your child to the store with you to plan a healthy meal. No, I’m not talking about the $250 weekly grocery run. I’m talking about a quality outing with just the two (or more) of you, recipe in hand, to ind everything you need …. from bok choy to quinoa … for a special meal you can enjoy together. Involve them in the preparation. I was blessed with two kids who love

Teach them to read labels. Once her reading skills are solid, tell her about nutrition labels. One of the biggest things my kids struggled with was portion size and number in the package. For example: The 150 calories listed on the label means 450 calories for the whole bag when it contains three servings. Be realistic. If she’s going to Bella’s birthday party, she’s going to have ice cream and cake. And that’s ine. Use it as a teachable moment and explain that we all indulge from time to time. Then we make up for it at the next meal with healthy choices. Make it fun. I invited my daughter to take a 7-day raw breakfast challenge with me. Not only did she help me select all the ingredients, she learned about things like Goji berries, chia seeds and coconut milk, things she never would have tried before the challenge. Plus her favorite new breakfast includes spinach!

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The Epic Power of Pilates

CREATE LONG LEAN MUSCLES By: Tami Charbonnet Model: Erin Romney Photographer: Bobby Lecompte


ilates is a chronic stress reliever. It will refresh and relieve muscular strain and tension while building core strength and physical stability. Pilates will increase your mind-body awareness, help center your attention, and sharpen your concentration. You will feel renewed and invigorated from using deep, short and simple muscular movements. Dynamic

movements tone the dificult to reach core muscles, uscles, strengthen the spine and improve joint lexibility. Great news! Pilates has options for everyone, from the de-conditioned to the elite athlete. Don’t have time to exercise? No more excuses. Pilates will save time. How? Pilates focuses on quality of movement rather than quantity. You will ease your way into compound, dynamic movements designed in a

speciic sequence to allow the body to strengthen in just one session! As your body strengthens, gravity will be your epic challenge. challenge Pilates is eficiently organized, balanced, and versatile. satile. Gentle on the joints, pilates enhances and improves posture and strengthens the core while creating long, lean muscles. Enjoy the beneits and take the challenge of Pilates.

1. FOREARM PLANK: Brace your core tightly and create a straight line from the base of your neck to the ankles. Shoulders must remain directly over your elbows. If your back begins to sink, bring your knees to the loor and begin again. This move works all of your core muscles in one simple isometric exercise. Hold this position for up to a minute. Hold abs in tight!



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2. BRIDGE POSE: LEVEL 1,2,3, 1- Lie down with your back resting on the loor or a mat. Bend the knees and shift weight towards your pelvis. Leave a comfortable gap between the knees. Keep heels in line with knees and and press the feet lat on the mat. Place hands to the sides of the body. 2- Intermediate Bridge: To intensify the movement, gently lift your pelvis off the mat. When your hips reach the maximum height, lower your pelvis back onto the mat and repeat movement. Squeeze the glutes to protect your lower back and take your time. This move may look simple, but it is both challenging and powerful. 3- Advanced Bridge. Repeat steps to intermediate bridge. When your hips reach their maximum height, lift your foot off the loor and extend your leg upward.


4. CRISSCROSS: Begin lying on the loor with legs extended. Inhale and pull your abs in deeply as you bend the knees and place your hands to the sides of the head. Curl your head forward until the shoulders lift off the loor. Inhale as you extend the left leg, bend the right knee and bring the left elbow to your right knee. Slowly rotate movement from left to right. Use breath for each movement.

3. SIDE PLANK Roll onto the side of your body, lift hips off the loor and balance on one forearm. Contract the abdominal muscles and lift your arm gently above the head for balance. Come down to one knee if needed. Release back to the loor. Use your breath to guide movement. Inhale as you lift, and exhale as you release. Continue these movements for one minute and switch sides. #inspirehealthmag n



exercise 5.ROLLING LIKE A BALL: Sit up on the mat in a C curve position. Hover your feet off the mat a few inches and press your elbows into the knees. Inhale and roll back onto the mat. It is extremely important to roll onto the base of your shoulder blades (not your neck). Brace your core, exhale and roll back up with your chin tucked and your elbows anchored to your knees for stability. Start off balancing just past the tailbone, maintain C-curve of spine and roll back to shoulder blades then back up to balance. Make sure not to wobble your pelvis as you come back up to balance. Engage abs on the way back up up. As you become advanced, place hands on your shins and pull into a tighter ball.



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INSPIRE20 for 20% o your purchase at 6. LEG STRETCHES Anchor your spine to the loor and extend legs out long. Keep your right leg lifted straight up, at the same time lift your shoulders off the loor and hold onto your calf. Keep the opposite leg on the loor. Release, and repeat on the left side. Engage your core to keep muscles activated. #inspirehealthmag n




STORE & USE FRESH HERBS LIKE A PRO Heather Crosby f you’ve overbought or you don’t think you’ll be able to use up fresh herbs before they perish, try these tricks to make purchases last and your hard-earned dollars go as far as possible. These are a real life preserver on busy nights where you have no energy left to cook. It’s a great tip for preserving fresh herbs, but it can be used with dry herbs as well. On busy nights, when a quick dinner is a must, place an herb cube in a skillet with onion and fresh veggies and sauté. Toss with cooked grains and enjoy in a wrap, in a bowl, or over greens.


Try herb combinations like sage, rosemary, and thyme, or marjoram and sage, or chive and parsley, or dill and lemon zest. Ingredients: ½ teaspoon dry herbs or 1 teaspoon of fresh herbs Olive oil, Warm coconut oil, or liquid vegetable stock Directions: 1. Wash herbs and pat them dry with a clean towel. Place on a plate and set by a sunny windowsill and allow to dry completely (3 – 7 days). Once crispy

Reprinted from YumUniverse with permission from Heather Crosby,



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and dry, transfer to an airtight glass container. Store like you would any dried herbs. 2. Pack ½ teaspoon dry or 1 teaspoon of fresh herbs into the compartments of an ice-cube tray. 3. Fill with olive oil, warm coconut oil, or liquid veggie stock and freeze until solid. Then once frozen, transfer herb cubes to an airtight container and keep in the freezer until ready to use (to protect cubes from freezer burn, transfer them out of trays once solid).

Canterbury Oral & Maxillofacial Surgery Kurt F. Martin, DDS, MD Craig E. Miller, DDS Ronald L. Roholt, DDS, MD 2901 Canterbury.Hays.KS 785.628.1079

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

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 #inspirehealthmag self-referrals. INSPIRE HEALTH 15 n



First ? t i K Aid P by Michele Robert Poche

icture it.You are in the woods with nothing but a tent and the clothes on your back. Then suddenly, someone in your party gets cut by an errant tree branch or stung by a bee. Are you prepared to treat the injury? You will be if you pack an all-natural irst aid kit.

Food poisoning, vomiting and diarrhea Activated charcoal capsules or powder mixed with water should be taken internally. It’s a natural poison neutralizer so it’s also effective against spider or snake bites. Muscle pain, swelling and bruising Apply Arnica gel every few hours immediately following the injury. (NOTE: Not to be used on open wounds or ingested, as it is poisonous internally.) Bleeding Cayenne powder can be applied directly to the affected area, covered with gauze or other fabric and held in place using direct pressure for at least 60 seconds. It induces immediate clotting.



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Anxiety or insomnia Chamomile is a mild sedative that can be taken internally in tea form or prepared into a salve for external use. In addition to its tranquilizing effect. It possesses anti-inlammatory and muscle relaxant properties. Congested nasal passages and cough Eucalyptus oil (make your own with dried leaves and coconut or olive oil) relieves respiratory issues when applied topically and inhaled.You should heat the oil and inhale its steam.

Burns Aloe Vera extract treats sunburns, heat burns, blisters and other skin irritations like eczema, psoriasis and poison ivy.The natural gel extracted from the leaf cools and heals. Nausea, relux or motion sickness Ginger capsules taken internally or moistened tea bags applied externally (where they can be inhaled) have preventative and curative properties. Since these maladies can often lead to dehydration, it’s important that they be addressed immediately.

Bee, wasp or hornet stings Baking Soda made into a paste with water and applied directly to the affected area brings immediate pain and itch relief. Extract stingers using tweezers. Infection Honey is a natural microbial agent. It offers beneits from antibacterial to antifungal. Liberal topical use on cuts and scrapes also speeds healing. Raw Manuka Honey has the highest concentrations of these healing agents. Of course, every irst aid kit should include some basic necessities: tweezers, scissors, safety pins, bandages, gauze, bottled water and a thermometer. With the right supplies and good common sense, you should be able to treat any minor injury. In a more serious situation, seek professional medical assistance.

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petsfresh eat



By Mary Tully


'm a true believer that happiness is something we can cultivate. I ind that I am happiest when I'm making healthy choices for myself, my family and my friends.We're all a relection of what is around us: if our families are happy, chances are we will also feel happy. This theory applies to our furry family members as well! How can you be sure that your pet is happy? How important is it to go out of our way to ensure the happiness of an animal? It's actually pretty simple. Most pets don't need very much to be happy—their needs are simple and often overlooked! Don't forget we engineered our pets to be what they are today: co-dependent companions who it into our very speciic lifestyles. For the most part, our pets just want to be with us. They want to spend time with us, which is responsible for the majority of a dog or pet's level of happiness.They also want to go outside, and they want to go outside with us.Your pet also needs good food and healthy communication with their human family members. As a professional dog trainer, I have the privilege of being invited into people's homes and learning about their families in a very special way.The happiest pets that I meet are not the



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ones with the biggest yards or fanciest houses. The happiest pets that I meet are the ones who are fully incorporated into their families. Give your pet a job Think about what your pet was made to do and then try and igure out where you can it them into your lifestyle more often.They might "help" mom or dad with the baby all day or be an "expert" gardening assistant. Maybe they go camping on the weekends or for hikes every morning. Make small changes in your day-to-day routine. It's a fact: we enjoy things more when our pets are around! Did you know that when you touch your pet, your brain releases happy hormones (dopamine) into your system? To get your pet more incorporated into your lifestyle you can try some of these small changes: n Train your dog to fetch diapers or some other item you need throughout the day n Take a dog-yoga class n Have your cat be part of your daily meditation n Find out what restaurants

in your area are dog-friendly Have dog play dates with your friends!


Your pet will be better trained, just by default! Training is communication, so the more time you spend with your pet, the more you are interacting with them and therefore the more chances you give the animal to learn how to interact with you. Animals who are out and about are well adjusted and happy! The more mental and physical energy your dog spends while with you, the less they have left over to get into trouble. This means a giant decrease in behaviors like chewing, jumping, leash-pulling, barking, digging, and possibly even anxiety and aggression.

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Reduce Your Risk of Breast Cancer ith 1 in 8 women developing breast cancer during their lifetime, it’s likely the disease will affect someone you care about. While breast cancer diagnoses and death rates have decreased in recent years, it is important to be proactive about prevention. According to the Mayo Clinic, a few simple lifestyle changes have a huge impact in reducing your cancer risk.


Perform self-exams Perform a self-exam once a month about three to ive days after your period and discuss any changes with your doctor. Maintain your weight Studies show obesity increases your risk, so it’s important to follow



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a healthy diet full of fresh fruits and vegetables. Exercise regularly. Breast-feeding Mothers who breast-feed not only help give their babies a great start, they also decrease their breast cancer risk. The great news is the longer you breast-feed, the lower your risk. Reconsider hormones The 2002 Women’s Health Initiative Study revealed a correlation between hormone replacement therapy and breast cancer risks. Prior to 2000, breast cancer rates increased dramatically, then decreased rapidly as HRT use dropped. Birth control pills have also been connected with an increased risk for breast cancer. Practice moderation Alcohol and cigarettes increase the risk of developing breast cancer. Avoid smoking altogether, and limit yourself

to one drink per day. Avoid radiation and chemicals Women should carefully consider radiation-based medical tests and only risk exposure when absolutely necessary. It’s also important to limit exposure to workplace chemicals, gasoline fumes and vehicle exhaust. Many of these suggestions not only help with reducing the risk of developing breast cancer, but also other conditions such as heart disease, diabetes and stroke. A few changes today could add many quality years to your life.

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nternationally recognized yoga teacher Kathryn Budig says that practicing and instructing others in the long-revered art of yoga has enriched her life, enhanced the lives of others and earned her respect as an entrepreneurial leader. Author, instructor, motivator, community activist and teacher on YogaGlo. Budig is also a face for Under Armour. She was recently recognized as one of Ford’s Warriors in Pink for her commitment to breast cancer awareness. With a philosophy of “Aim True” as her guiding principle, Budig has also found a branding that relects her experience, expertise and innovative approach to promoting the beneits of yoga. “Aim True is my ability to embrace my talents and passions, knowing that not everyone will agree or support me, but when I overcome my fears and stay true to my calling, I



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always hit my mark,” she emphasized. “The physical aspect of yoga helps me to burn through my distractions and the stress that I hold in my body. The meditation aspect helps to clear the cobwebs from my mind, so I can see what’s actually going on. Combined, they feed my spirit.” The glowing yoga teacher was not always as strong and rooted in her direction, however. “I grew up in a household where my father brought home the bacon and my mother was a stay-at-home mom. Don’t get me wrong, she was and still is a total powerhouse, but I saw my father go after his career dreams with gusto,” she relected. “I had plenty of dreams myself, but looking back, I don’t think I believed in my ability to achieve them. Later, I went through a painful breakup with a boyfriend who was really successful. That lit a ire under my tush. I saw him making all of his dreams

come true, and I was so ticked about the break-up that I pushed myself to do even better. I know it wasn’t exactly the healthiest approach, but I am so grateful to him for inspiring me to reach my fullest potential. From that day forward I was on ire.” While a romantic break up sparked her ire, Budig credits life-long inspiration from her father. “He taught me that you can do absolutely anything you set your mind to. He’s the most proicient maker of magic I know,” she said. A University of Virginia graduate in English and Theatre, Budig has enchanted others with on-stage performances. “I acted from the time I was 11 to around 22,” she explained. “I loved slipping into other characters, especially the crazy larger-than-life ones. My favorite roles were playing Sally Bowles in Cabaret and Mrs. Lovett in Sweeney Todd. They’re both so tragic yet magnetic. I’ve always enjoyed these multi-faceted types of characters. The ones you love to hate, but deep down you probably want to give them a hug. “I always had my hands in several different cookie jars when it came to my interests,” she continued. “I was a tomboy who liked to sing on stage but could be painfully shy in real life. In college I learned the art of balancing hard work, studies and having a really good time with friends. I didn’t ind true balance until I started practicing yoga and focusing on nutrition.” Work hard, but relax just as intently is Budig’s formula for a balanced life. “My life is a beautiful blend of creativity in my workspace with cooking for my family, relaxing with my dogs and having quality time with my husband and friends. I remind myself that I can’t perform well in the workspace if I

“Life will give you what you need when you need it, and it is often not in the package you expected it to arrive in.” - Kathryn Budig

KATHRN BUDIG’S TIPS FOR A HEALTHIER, HAPPIER LIFESTYLE Work is important, but personal relationships are gold. Sweat once a day, even if it’s for 5 minutes. Sleep more! You can’t be your best self if you’re running on fumes. Drink water! Hydration is key to good health. Enjoy your food; don’t fear it. Celebrate food by learning to cook for yourself and those you love.

Photo courtesy of Under Armour® #inspirehealthmag n



inspire POWERFUL WOMEN POSE WITH CONFIDENCE Stand up. Feet apart. Hands on hips. Shoulders back. Stand straight and without lowering your head, look directly into the eyes of the person in front of you. Feels pretty good, doesn’t it? You have assumed the Wonder Woman Pose! You demonstrate increased conidence as people sense that you are relaxed, in-charge and ready to take on challenges. Arms folded across the chest indicate a “don’t notice me” or “whatever you say” attitude. Hands on the hips or leaning back in a chair suggest authority and leadership. Harvard Business School researcher and professor Amy Cuddy, a specialist in body positioning language, reports that the Wonder Woman Pose helps individuals achieve better performance, better health, abstract thinking and increased tolerance for pain and risk. Start today. Pretend you are Wonder Woman. Don’t worry about the headpiece or that tiny-waisted belt. Just assume the pose!

Photo by Andrew Cebulka

“Yoga can change your life.” -- Kathryn Budig

relationships and give myself the daily opportunity to re-charge.” As an ambassador for Warriors in Pink, Budig shares breast cancer messages with all of her audiences. “Education and awareness is the most important thing women need to know about breast cancer,” she said. “Women need to take their health into their own hands and be proactive. See your gynecologist regularly, do monthly self-breast exams, be aware of the ingredients in your food and the products that you use.” When Budig is not traveling, presenting a motivational seminar, working on her next book or ilming a session for, you may ind her cozying up on the sofa with her husband (professional skydiver Bob Crossman) and their four dogs. “We have a house covered in hair, but wouldn’t change a thing. We both ind dogs to be the closest thing to pure bliss, and that’s why I co-founded Poses for Paws, my project that raises money for various shelters and organizations that we admire through yoga events and products.”



September October 2015 n

an Pose!

der Wom The Won

Learn more about yoga, clean living, and how to Aim True at,, or posesforpaws. Her newest book, Aim True will be released through William Morrow/ Harper Collins March 2016.

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e h t a e r sy BWITH BETTEREaHOME longevity

AIR QUALITY By Michael Kabel horter days and changing seasons can make autumn a challenging time for protecting your home’s air quality. As we stay indoors more of each day, experts say indoor air quality can become more polluted than outside air. But there are ways to scrub your home’s air clean ready at hand.


Use Better Filters – HEPA and ULPA In most homes, HEPA (short for High-Efficiency Particulate Air) filters can remove as much as eighty percent of airborne pollutants such as pet dander, pollen, and dust particles. HEPA filters can be used in two ways: In your home heating and air conditioning system, helping to clean air drawn from outside In vacuum cleaners, HEPA filters help make sure that pollutants sucked up into the vacuum won’t blow back out again.They make a better trap for

mites and dust particulates. Newer than HEPA filters, ULPA (Ultra-Low Penetration Air) filters can remove as much as 99 percent of home air pollution. Nevertheless, they restrict air flow much more than HEPA filters, making them less efficient in practice. A Clean House Is A Healthy House Because we stay inside more during cold-weather months, more frequent housecleaning is often necessary. But don’t forget to clean out-of-the way places around the home, like ceiling fans and baseboards. If your pet stays inside more, more frequent brushings and cleanings can reduce the amount of dead hair and dander they produce. Avoid Synthetic Fragrances The “clean” and “fresh” smells found in household air fresheners and cleaning formulas are actually the by-product of dozens of chemicals. Worse, gov-

ernment regulations don’t require manufacturers to divulge which volatile organic compounds (VOC’s) are used in to create which scents.These chemical combinations, though smelling pleasantly, actually release very potent gasses into the home’s air.

EDITOR’S PICK These beautiful lamps are made from large pieces of pure Himalayan salt with a small light bulb or spot for a candle. Often called "nature's air puriier," the salt creates an ionizing e ect, cleaning the air and eliminating odors. Since things like airborne mold, bacteria, and allergens often carry a positive charge, they can be neutralized by the negative ions released by the salt. The salt crystals combined with the light source give o a warm glow that produces a therapeutic calming e ect, adding to the decor of your home. When purchasing a Himalayan salt lamp, it is important to check the quality of the salt source to be sure it is not made from low quality imitation salt. Himalayan salt lamps can be purchased online at retailers like



September October 2015 n


Does my hair look okay? Stephanie Hosford will make you laugh and cry as she relates her battle with cancer in midst of a few other life changing experiences. Whether your are a cancer patient, survivor, mother, an adoptive mother this is an inspiring story of strength and courage, Bald, Fat & Crazy is a great read to get you started.

TONE IT UP Karena Dawn and Katrina Hodgson are the women behind Tone It Up, a itness, nutrition, and lifestyle brand. Fans lock to Kareena and Katrina for the upbeat and energetic energy in their workout videos on Youtube. Even Jane Fonda is a fan and calls them the “new faces of itness.”They aim to make women feel healthy and sexy with weekly workouts, nutrition plans, and inspiring motivation. For more information, visit their website


Breast cancer patients unite and go shopping for earrings! Using her own experiences, Hutton provides realistic, humorous, uplifting answers to the many concerns patients have from diagnosis to medications. She also shares post-survival tips. Bald is Better with Earrings may be the one book every breast cancer patient must read.


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Growing good kids is a marathon, not a sprint by Veronica Coons Photography by Dale Hogg & Veronica Coons n the spring, Traci Couch faced the task of moving her family from Goodland to Great Bend after her husband, Cliff, accepted an offer to become the new Chief of Police. She rose to the occasion, as she had three years earlier when Cliff became the Goodland Chief of Police. While he began work in April, it wasn’t long before the family of five would be reunited. Traci and daughters Hannah, 15, Regan, 10 and Juliette, 2, officially arrived in their new home at the beginning of August. One of the first orders of business was exploring the new community and the Couch’s were pleased to find their new home was just a few blocks from Veterans’ Memorial Park, and a short drive to Club 1 Fitness. That’s where Traci learned about the Tuff Enuff Obstacle Run that was to take place a week later at the park. It wasn’t long before she, Cliff and the two oldest girls were signed up to participate as a team.



September ■October 2015



September October 2015 n

Starting line On the morning of the race, Traci, Cliff, Hannah and Regan arrived and checked in at the park bright and early. Earlier this year, the family had competed in a Glow Run for suicide prevention awareness in Goodland. Sticking together and helping each other through was an unspoken rule. Still, when the race started, Cliff and Regan were visibly holding themselves back from a break-out start. The spirit of competition runs high in the family, Traci later revealed. In addition to a hearty run, the course consisted of a spiderweb crawl, hurdles, climbing walls, and plenty of opportunities to get wet, muddy, and soapy.

Playing together as a family is something that’s very important to us.

Fitness and taking good care of their bodies is very important. Over the climbing walls in seconds, Cliff hung back to make sure Traci and the girls had made it over before moving ahead to the slippery slide that took runners on a belly ride down a hill, and then it was up and running again for the giant log hurdles, and a race through pits of mud that later would see plenty of mud volleyball action. “Playing together as a family is something that’s very important to us,” Traci said. “I do my best to model that by finding things we can do together outdoors.” A few days later, Traci and the girls were at home. Deeply ingrained southern tradition found all of the girls dressed for company. Traci, daughter of a military officer, lived for most of her life in Tallahassee, Fla., and other southern states; Hannah was born in Hawaii, and Regan in Georgia. After Traci and the girls’ father split up, they moved back to Florida to be near Traci’s family. Later, friends would introduce Traci to Cliff, and they knew they were made for each other. The new family soon moved to Goodland when Cliff took the chief of police position, and it wasn’t long before Juliette was born. Here, the family experienced snow for the first time, and learned about driving on icy roads. “I’m a seasoned veteran now,” Traci said, recounting trips she’d taken with friends from Hays to Goodland in the middle of a snowstorm. Now in Great Bend, they look forward to a whole new landscape of possibilities. Rough start Life was not always as magical for Traci as it is today. Moving around a lot while her father served in the Air Force put stress on the family, both emotionally and financially, she said. “Money was always an issue, and I didn’t have many

opportunities to do extracurricular activities until I was able to cheer in high school,” she said. She knew she wanted more for her own kids. But when her oldest daughter turned two-years old, Hannah was diagnosed with leukemia, and Traci faced some of her darkest days as a new mother. “I can remember being on the floor of a hospital room, crying and praying into the night,” she said. It was during that time that she turned to God, and realized an important fact – her child was entrusted to her, and she would be well taken care of. There was a two-year treatment and recovery period. Not long afterwards, Traci welcomed Regan into the world, and a few years later this daughter was diagnosed with Type I Diabetes. “Fitness and taking good care of their bodies is very important,” Traci said. “It’s important for everyone to stay active, eat well, and try new things.” #inspirehealthmag n


September ■ October 2015


Rounding n the h bend d Today, both girls are healthy, vibrant and active. Like most children their ages, sometimes they get tired of her advice, she realizes. But balance and moderation are also stressed, and the occasional treat is certainly not off-limits. Both Hannah and Regan have been involved in dance for years, and are looking forward to taking part in a competition dance program through a Great Bend studio this fall. When they were very young,Traci began involving them in activities so they could learn what they enjoyed doing. “Typically, if they sign up for an activity, they commit to finishing out the session or the season before deciding to continue or go in a different direction,” she said. She encourages them to be active, stressing it’s important for everyone, no matter size or shape. “Everyone is different, and they aren’t going to look like that Photoshopped model on the cover of Shape magazine,” she said. “We have different sizes.” The final stretch Health and fitness are more than just working out, she said. She encourages them to eat well, and to think about the things they use on their bodies as far as medicines go. She doesn’t bring home soda or sugary drinks. Whole foods, minimal processing, and natural flavoring are encouraged, and as a salesperson for an essential oils product line, she suggests naturopathic remedies instead of over-thecounter pharmaceuticals. “One day it will stick,” Traci said, as her daughters, listening intently, playfully rolled their eyes. Hannah, admits she would probably continue to eat fruit, and she would definitely continue dancing. And someday, when it’s time for her to go out on her own, she said she will probably ask her mom to send her a meal plan and a shopping list. Recently, she began attending the fitness center with her mother, and is working with a trainer, and that’s something new she’s found she enjoys. But even if there was no gym, no classes, no readily organized opportunities,Traci knows she would still find ways for the family to have fun together. “Sometimes, just going for a walk or a bike ride, or a trip to the playground is all it takes,” she said.



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Fine finish Back at the race, the family enters the inflatable obstacle together, going over, under and through. Cliff and Regan, again are in the lead, with Hannah next and Traci bringing up the rear. Then, it’s a jog around the tennis courts and the finish line is in sight. The final soapy obstacle is a three-foot-high mountain of suds. The team enters, and they feel around on the ground for their token medals. There is a moment of exhausted, exhilarated celebration. They move over to the side where they take a victory photo before moving on to the rinse pool. Later, that morning, as they make their way back home,Traci and Cliff disagree on which is the fastest route to the house. Traci, her competitive spirit emerging, suggests they try both ways. Cliff and Regan become one team, and Hannah sticks by mom’s side. As soon as the others are out of earshot, Traci tells Hannah they need to run. A few minutes later, both teams make it to the door, laughing and out of breath. It’s a tie.


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October 2015

Inspire health september october 2015  

September - October Inspire Health 2015 Inspire Health Great Bend magazine encourages women everywhere to embrace natural living as the key...

Inspire health september october 2015  

September - October Inspire Health 2015 Inspire Health Great Bend magazine encourages women everywhere to embrace natural living as the key...