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INSPIRE GREAT BEND

September/October 2016

Real Inspiration for Women

LOVE WHAT YOU EAT EAT WHAT YOU

LOVE


Brantley Chiropractic, LLC

Your Happiness & Success Begins With Your Health

Professional Care for Health & Wellness

“We CareTop-Quality About Your Health” Providing Healthcare for Every Member of the Family Dr. Scott Brantley, DC

Fellow, Acupuncture Society of America Since 2003 Doctor of Chiropractic Since 1993

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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

785-628-1079

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.

2901 Canterbury, Hays, KS • canterburyoms.com


contents S E P T E M B E R / O C TO B E R  2 0 1 6

5 NATURAL BEAUTY

The Beauty of Turmeric

7 WEIGHT LOSS

Love What You Eat, Eat What You Love

8 WELLNESS

Adrenal Fatigue Causes and Cures

10 EXERCISE

Get Cardio Fit with Boxes and Ropes The Triangular Cardio Workout

13 RECIPE Pear Berry Crisp 16 MIGHTY KIDS

Empowering Your Children to Handle Their Own Conflicts

17 RECIPE Chocolate Power Bites 18 DISCOVER

19 EAT FRESH

THE "ROOT" OF A HEALTHY DIET 4

INSPIRE HEALTH

September § October 2016

Getting My Overactive Bladder Under Control … Naturally

20 INSPIRE

Believing in Second Chances

13 RECIPE

PEAR BERRY CRISP


natural beauty

The Beauty of

Turmeric not only helps to clear up those unflattering bumps, but it can help to prevent them as well.

By Whitney Alexandra

IF YOU’RE ANYTHING LIKE ME, KEEPING YOUR SKIN HEALTHY IS A BIG PRIORITY. THERE ARE TONS OF PRODUCTS ON THE MARKET, ESPECIALLY ORGANIC ONES, THAT CAN HELP YOU ACHIEVE THIS GOAL. BUT LATELY I’VE FOUND THAT INCORPORATING SUPERFOODS INTO MY BEAUTY ROUTINE CAN ALSO GIVE ME GREAT RESULTS.

U

sing food as ‘medicine’ for your skin provides you with amazing health benefits, plus it’s easy and convenient. I highly recommend turmeric as my go-to superfood of the moment. Turmeric has been used as a natural beauty product for many years and for good reasons. As an antiseptic and anti-inflammatory, it’s amazing with skin impurities and problem areas. Here’s a list of reasons why you should definitely add turmeric to your everyday beauty routine: HELPS ACNE - Since turmeric is a natural anti-inflammatory, it is perfect for treating acne. Pimples are a form of a flare-up, when

your pores become clogged and begin to swell beneath the skin, eventually causing unattractive and unwanted imperfections on your face. Not fun right? Well, turmeric not only helps to clear up those unflattering bumps, but it can help to prevent them as well. FADING OF ACNE SCARS - Unfortunately, with acne prone skin comes the unwanted scarring that can be left behind, long after a breakout clears up. Fear not! Turmeric is fantastic with helping to lighten and diminish those unflattering scars and uneven skin tone.

swelling under and around your eyes. Religiously applying turmeric to your under eye area will help fade those pesky dark circles over time. Awesome, I know! So, the next time you’re at the grocery store or at your favorite local farmers market, be sure to pick up the little miracle known as turmeric. Your skin will thank you! 

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UNWANTED FACIAL HAIR - Another unfortunate problem that can occur is annoying facial hair; it comes in more often and thicker when our hormones are out of balance. Turmeric is an easy way to remove the hair in a gentle and soothing way. REMOVES AND FADES DARK CIRCLES - Dark circles can occur for many reasons, including lack of sleep, stress, hormone imbalance, iron deficiency and sometimes simply genetics. It’s a buildup of blood vessels that causes dark blemishes and

• Experience on your side • Local servicing • Long term fixed rates • Competitive financing Amy Hofeling

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Call us today. 620.792.2411 inspirehealthmag.com § #inspirehealthmag www.farmersbankks.com INSPIRE HEALTH

5


editor's letter

Empower We understand the meaning of empower includes “to give power, to invest capability and influence”. This is the mission of Inspire Health: Motivate readers to actions that help them and their loved ones look and feel better. Show how, through beneficial and nutritious foods, readers’ diets nourish their bodies. Encourage physical exercise every day, even if only a 20-minute walk. Show how our thoughts influence our experiences and good thoughts lead to constructive results. All this and more is included in this issue of Inspire Health, investing readers with the power to make their world a better place.

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 Diane Lacy-Trostle, Mgr.

Inspire Health Great Bend 2012 Forest Ave. Great Bend, KS 67530 InspireHealth@gbtribune.com 620-792-1211

Greg Fox, Executive Publisher 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 healthfully. 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 Kids & Family MICHELE ROBERT POCHE Destinations SUZANNE POLK FOX Creative Team Creative Director JENNIFER CABALLERO Art Director TRA PHAM Digital & Marketing NEAL BOYD Print Production DEBBIE WELDON Sales National Sales VIVIAN DUGAS National Sales MICHELLE DUNN National Sales PAM ROGERS

© 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.

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INSPIRE HEALTH

September § October 2016

Medical Park Pharmacy Kevin Regier, R.Ph.

620-792-1221 • Free In-town Delivery • Friendly, Quality Service • Patient Profile Card and Tax Records Upon Request

Monday - Friday 9am - 6pm Saturday 9am - 1pm

1309 Polk, Great Bend Independent Hometown Pharmacy


L VE

WHAT YOU EAT, EAT WHAT YOU L VE By Patricia Danflous

T “

weight loss

here’s a tiger in the room. An angry tiger. And he is ready to attack. Not a very good time to have lunch, is it? Do you really think you are going to digest your food, much less lose weight, if you are struggling with an angry tiger?” asks eating specialist Rebecca Moos, MS, LPC, NCC. She frequently uses the tiger battle to illustrate the mental and physiological impact of emotional eating. “Emotional eating is not just about the food choices we make,” Moos explains. “Thoughts about our body and our food, and our ability to relax, to breathe, to enjoy the moment, to be thankful for life with gratitude and pleasure - all of that encompasses emotional eating. Most issues with food have very little to do with food. Usually, something else is going on that influences metabolic health. Food is merely a symptom used to binge, restrict, control, count, or abstain from in order to respond to stress.” Stress, fear, anxiety, anger, judgment and negative self-talk can literally create a physiological stress response in the body, Moos emphasizes. “Digestion shuts down when

the body is stressed, generating more cortisol and insulin. Those hormones have an undesired effect, signaling the body to store weight, store fat and stop building muscle. We literally change calorie-burning capacity and adjust it downward when we are stressed.You could follow the best weight-loss diet in the world but, if you’re an anxious, stressed person, the power of your mind limits weight-loss.” Don’t allow food to rule your life, Moos advises, encouraging individuals to relax in the approach to food through mind-body nutrition. “Express gratitude for the good things in life. Focus on everything that works well and reminds you to be happy,” she says. “When we choose to be happy, the body relaxes and we step into the optimum state of metabolic health.” Trained in a psychology of eating program, Moos emphasizes that learning to be aware of a meal, how it tastes, and eating it slowly helps you feel nourished, eliciting a relaxation response. “Thirty to forty percent of digestive capacity comes from our thoughts and feelings about food,” she says. “Breathe, slow down and change how you think about yourself and food.You will better utilize nutrients for calorie burning, muscle

Digestion shuts down when the body is stressed, generating more cortisol and insulin. inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

7


wellness

ADRENAL FATIGUE

CAUSES AND CURES

H

ave you experienced recent weight gain? Have trouble getting up in the morning after a good night’s sleep? Been feeling irritable, angry or just don’t care? Yearn for unhealthy foods? If you answered “yes,” chances are you may be experiencing a form of adrenal fatigue. The adrenal glands have been described as the “batteries of your body.” Located over your kidneys, they manage hormones that are important for normal, healthy living. Properly functioning adrenal glands help convert food to energy and keep our immune systems balanced. They help us maintain a vigorous, heathy lifestyle by managing more than 50 of the body’s essential hormones. One such hormone is adrenaline, released when stress or anxiety is caused by excitement, fear or anger. The extra adrenaline speeds up the heart rate, increases respiration and provides an instant energy boost. Other adrenal gland hormones manage blood sugar, burn protein and fat and regulate blood pressure. Stressful, anxious living caused by job pressures, relationship conflicts, financial hardships, lack of relaxation, smoking, and sleep deprivation coupled with unhealthy diet and eating habits are factors that strain the functions of the adrenal glands.

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INSPIRE HEALTH

September § October 2016

Experts believe that adrenal fatigue affects up to 80% of the world’s population. Here are six warning signs:

1 2 3 4 5 6

Fatigue Difficulty Sleeping

Excessive Weight Gain

As these conditions become more prevalent and intense, the adrenal glands work overtime to supply the body with supportive hormones. The glands eventually become overloaded and fail to function normally. This condition, known as "adrenal fatigue," occurs when adrenal glands “just can’t take it anymore” and restrict the flow of important hormones. An Internet search will reveal many resources to aid you in the adrenal healing process. Visit naturalsociety.com for online guidance. 

A HELPFUL COMPANION:

The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving by Alan Christianson NMD (2014).

Depression Sugar Cravings

Irritability

YOUR PATH TO HEALING ADRENAL FATIGUE Eat nutrient dense, easy to digest foods. Almonds, flaxseeds, wheatgrass, avocados, salmon, chicken, turkey, broccoli, sweet potatoes, blueberries and cinnamon are low in fat and high in fiber and nutrition. Choose green and brightly colored vegetables. Avoid caffeine, sugar, artificial sweeteners and processed or microwaved foods. Sugars and processed grains restrict normal adrenal functioning. Use herbs and supplements such as fish oil, Magnesium, B Vitamins, Vitamin C, Vitamin D, Zinc, Ashwagandha, Melatonin and organic green tea. Reduce the occasions for stress and anxiety. Rest when you’re tired, get at least 8 hours of sleep each night, eat on a regular schedule, do consistent, moderate exercise but don’t overtrain, avoid negative people and laugh.


OCTOBER is all about YOU...

It’s time for a Mammogram! How is digital mammography different than conventional mammography? Digital spot view mammography allows faster and more accurate biopsies. This results in shorter examination times and significantly improved patient comfort and convenience since the time the patient must remain still is much shorter. With digital spot-view mammography, images are acquired digitally and displayed immediately on the system monitor. Traditional stereotactic biopsy requires a mammogram film be exposed, developed and then reviewed, greatly increasing the time before the breast biopsy can be completed.

What kind of equipment is Great Bend Regional Hospital using? The mammography and radiology services offered at Great Bend Regional Hospital are the same services you would receive in metropolitan hospitals. We use state-of-the-art equipment and highly trained technologists and radiologists to collect and read your images. Great Bend Regional Hospital is accredited by the American College of Radiology in digital mammography.

How often should I have a mammogram to screen for cancer? The American Cancer Society recommends yearly screening mammograms starting at age 45 and continuing for as long as you are in good health. But if your family has a history of breast cancer or other types of cancer, you may want to consider starting as early as age 40. Prevention and early detection are key to beating breast cancer in the unfortunate event that you should be diagnosed. Breast cancer is the second leading cause of death for women in the United States. Mammography can detect breast cancer early, when it is most treatable.

Call for a Mammography Appointment: (620) 791-6299

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

9


By: Tami Charbonnet | Triangular Plan provided by: Ashley Seeman, CPT EFC, and Jason Seifried, CPT EFC

exercise

GET CARDIO FIT WITH BOXES & ROPES

THE TRIANGULAR CARDIO WORKOUT Cardiovascular exercise improves the condition of your heart. If you fail to work the heart as a muscle group, it will weaken and cause a variety of negative health effects. Getting the heart pumping at a fast rate with this triangular workout will help maintain the muscle and keep it healthy. This workout combines cardio training with strength training, using your body weight to deliver a full body workout.

1. RESISTANCE TRAINING: BOX PUSH-UPS 1 MINUTE Firmly place one hand on box and the other on floor. Drop chest to elbows and push up slowly and with control. Walk hands to center and then to the opposite side. Bring knees to floor if discomfort is felt in the back or in the neck.

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INSPIRE HEALTH

September § October 2016

Caution: The following training session should not be performed more than twice a week and requires 24 hours of rest between each session. • Each ROUND has 3 blocks: (1) Resistance Training (Muscle) (2) Cardio (Heart) (3) Core (Abs) Use these movements for variety, intensity, and added muscle involvement. • Complete each exercise for the set amount of time. [2 cycles for all except core circuits]


2

3. CORE: DECLINE PLANK 1 MINUTE Press palms firmly to floor and place toes onto box. Brace the core, squeeze the glutes and hold. If this move is too difficult, place the plank on the floor with knees down until you build enough strength to use the box.

2. CARDIO: ALTERNATING ROPE WAVES 30 SECONDS Anchor a moderate to heavy rope to the bottom of box, table, or post or to the actual floor. Alternating sides, lift rope as high as possible and slam to the floor at a brisk pace.

3


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• Weight Control/Body Composition Optimization • Body Sculpting/Muscle Firming & Toning • Aerobic/Cardiovascular Training • Specific Sport Training • Individual Nutrition Strategy • Flexibilty & Stretching Personal Training

The Center for Counseling & Consultation The Center is now offering fully licensed addiction prevention and recovery services for both adolescents and adults. • DUI Evaluations • Substance Abuse Screening Referrals • Individual & Family Counseling • Problem Gambling Program

Safe & Effective Fitness Skills Regardless Of Your Level!

CaRLa JECha ISSa Certified Personal Trainer

Walk-In Intakes available daily 5815 Broadway Great Bend, KS 67530 Toll Free: 800-875-2544 Website: www.thecentergb.org

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PEAR BERRY CRISP Serves: 6-8 INGREDIENTS l 1/4 teaspoon salt 1 teaspoon butter or l 1/2 tablespoon coconut flour coconut oil l 1 cup blueberries l 1/4 teaspoon cinnamon l 4 apples cut into thin wedges l 1 cup Grain-free Granola l 4 pears cut into thin wedges (without the raisins)* l 1 tablespoon lemon or l 1 tablespoon butter or orange juice coconut oil, melted l 1/4 cup honey or maple *The recipe for Danielle's Grain-free Granola is located on her website syrup l

RecoveRing from SuRgeRy or an injuRy? Get BACK to HEALTHY!

againstallgrain.com.

DIRECTIONS 1. Preheat oven to 375 degrees. 2. Grease individual ramekins or 1 large baking dish with the 1 teaspoon butter. 3. Combine the blueberries, apples, pears, lemon juice, honey, salt, coconut flour and cinnamon in a bowl. 4. Combine the granola and the 1 tablespoon butter in a small bowl. 5. Pour the fruit mixture into the baking dishes and bake for 40 minutes, or until bubbling. 6. Reduce the oven to 325 degrees. Spread the granola mixture over the top of the fruit, then bake for 15 minutes until browned. 

Danielle Walker is the author of Celebrations: A Year of Gluten-Free, Dairy-Free, and Paleo Recipes for Every Occasion, available where books are sold on September 27th.

1514 K-96 Highway • Great Bend, KS 620-793-5073

FRONT: Larissa Michaelis, PT; Chelsy Schroeder, PTA; Kayti Trapp, PTA BACK: Tyler Axman, DPT; Troy Moore, DPT; Jayme Mayers, PT inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH www.centralksphysicaltherapy.com

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18th Annual

Great Bend Tribune’s

FREE ADMISSION EXHIBITS GALORE - DOOR PRIZES - DEMONSTRATIONS RATIONS

TUESDAY, SEPTEMBER 27, 2016 • 3:30 PM - 7:00 PM • GREAT BEND EVENTS CENTER Need to check out the latest trends? Looking for information on nutrition or health? Do you just need a chance to get away? Have questions about that new appliance you saw advertised? oin your gal pals at the Women’s Expo. This event has become a highly anticipated September tradition for women throughout the area.

This year’s expo takes place at the Great Bend Events Center, 3017 10th St., from 3:30 pm - 7:00 pm on Tuesday, September 27. Tickets are available at the Great Bend Tribune office, 2012 Forest or online at www.gbtribune.com As part of this annual event, donations and non-perishable food or pantry items will be collected at the door to benefit the Barton County Food Bank. The Great Bend Tribune’s Women’s Expo is a chance for you to see what’s in and new in the worlds of fashion and beauty, health and fitness, personal and work life. There are exhibits, demonstrations, services and wares from area businesses as well as hundreds of door prizes, give-aways provided by vendors and so much more! It’s all available at this years Women’s Expo. Don’t forget to register for tons of prizes. Once again there will be a Grand Prize drawing this year (must be present to win). So, grab your purse, grab your friends and join us September 27.

We will see you there! Sponsored by the Great Bend Tribune www.gbtribune.com For more info and photos visit our womens expo page at: www.gbtribune.com/womensexpo

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INSPIRE HEALTH

September § October 2016


We Are Easy Access for all your Accepting healthcare needs. New Why would you go anywhere else? Patients

RAISE YOUR EXPECTATIONS.

St. Rose Health Center Call 620.792.2511 for an Appointment

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Walk In For A Comprehensive Range Of Services Monday - Friday 8 am - 8 pm 9 am - 4:30 pm Saturday 12 noon - 5 pm Sunday

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Closed Thanksgiving and Christmas Download the St. Rose Wait Times app at Google PLAY or the Apple App Store 620.792.2511 www.strosehc.com/convenient-care

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mighty kids

EMPOWERING YOUR CHILDREN TO HANDLE THEIR OWN

How can you cure this problem? The answer is in the question. Just remember C-U-R-E.

Conflicts C By Michele Robert Poche

Squabbling over a teddy bear, taking turns on the monkey bars or even sharing the same friend are reasons one child can come into conflict with another. And, in today’s generation of helicopter parenting (no judgment here. I am a card-carrying member of this organization!), it’s more critical than ever to teach kids to handle their own conflict resolution.

U R E

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September § October 2016

(Note: You are only the moderator.)

CALM DOWN. Allow the disputing parties to step away from each other to count to ten or spend a few hours (or even days if they’re not siblings) apart. Taking time and space to cool off will ensure that the problem is handled rationally without anyone saying something in the moment that he could later regret. UNDERSTAND EACH OTHER. Once the adversaries have had some time to collect themselves, bring them together and let them each tell her side of the story using I-messages. (“I felt left out when …”). This style of communication enables the child to identify her own emotions without blaming the other child and putting her on the defensive. REGRET, RESPONSIBILITY & REMEDY. These are the three R’s of a good apology. It’s important that one or both parties be truly sorry, be accountable for their share of the issue and be involved in finding a compromise to prevent this problem from happening again. ENCOURAGE. As the moderator, you’re the most important part on this one. When you see the above steps being followed and conflicts being resolved independently, commend the compromisers on a job well done. Then remind them to use these valuable life skills every single time. 


CHOCOLATE POWER BITES

Yields: 24 bites Prep Time: 15 minutes Cook Time: 0 minutes

Recipe from The Plant Pure Nation Cookbook by Kim Campbell

These are no-bake cookies that I refer to as “bites” because I make them small. They are naturally sweet from the dates and loaded with chocolate and walnuts. They taste like you’re eating a candy bar without all the butter, sugar, and artificial flavors.

INGREDIENTS • 1 cup walnuts • 1 cup pitted Medjool dates • ¼ cup unsweetened cocoa powder • 1 teaspoon vanilla or coconut extract • ¼ cup unsweetened coconut flakes, for garnish DIRECTIONS  Line a 9 × 9 inch pan with parchment paper.  Place the ingredients except coconut flakes into a food processor and blend until a thick dough forms. You may need to add a small amount of water here if the consistency is too dry.  Press the chocolate mixture into the prepared pan.  Refrigerate for 1 hour.  Cut into 24 bites and serve. Garnish the tops of the bites with coconut flakes. 

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discover

I

remember hatching a plan to make it through my own wedding without having to interrupt the priest so I could dash to the bathroom. I stopped drinking any form of liquid 20 hours prior to the big event. That’s not weird, right? Wrong. People need water, lots of it, every single day. But drinking that much water is difficult for overactive bladder sufferers like me. So I finally decided to see a urologist. Because I was tired of it. Tired of aggravating theater patrons to climb over their legs before intermission. Tired of pulling the car over during daily errands. Tired of literally losing sleep. The physician prescribed numerous medications whose results were utterly disappointing. Not only did they elicit obnoxious side effects, they didn’t even work. So I elected to take matters into my own hands … with a little experiment. COULD I GET MY OVERACTIVE BLADDER UNDER CONTROL ALL BY MYSELF? The training seemed simple. After waking, urinate every hour on the hour. If I have to go in between, try to hold out to the hour if possible. After week one, adjust the schedule to an hour and fifteen minutes. After week two, move to 90 minutes. Modify those numbers if necessary. Keep elongating the intervals until I reach the “normal” three to four hour span.

4 Overactive Bladder Symptoms: • Urgency • Frequency (8+ times daily) • Incontinence • Nocturnia (waking 2+ times nightly)

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September § October 2016

GETTING MY

Overactive Bladder

UNDER CONTROL… NATURALLY By Michele Robert Poche This frequent, scheduled evacuation is supposed to train my bladder gradually to cease with the urgent reminders. It actually tackles all four symptoms. Fortunately, I’m only plagued with three, but I didn’t want to wait for incontinence to rear its soggy head. How did it go? After a number of false starts and rookie mistakes, I’m five weeks in and up to two hour spans (my personal best being two hours, 13 minutes). I’m not sure I’ll ever get much higher but I’ve definitely seen progress.

INTERESTED IN TRYING IT? REMEMBER THESE TIPS:

01 02 03

USE A TIMER No matter how obvious it seems, you WILL forget to urinate on schedule. Set a timer and keep it handy. Don’t be surprised when it sounds during a business meeting, church, etc.

AVOID IRRITANTS Coffee, tea, sodas, alcohol, etc. can all make matters worse. For best results, nurture a love of water or cranberry juice.

BE PATIENT. For some, results can come as quickly as two weeks. For others, it could be six. Remember, any improvement that enriches your quality of life is a good thing.


THE “ROOT”

eat fresh

OF A HEALTHY DIET By Tami Charbonnet

Root vegetables are simply the roots of a plant. They are easy to prepare and nutritious; high in vitamins and minerals that are absorbed from the ground as they grow. Root vegetables contain vitamin A, vitamin C, B vitamins and antioxidants. Antioxidant qualities give root vegetables healing properties to help fight disease and aid in athletic recovery. They are an excellent source of fiber.

Fight disease and boost healing with these 5 root vegetables

1.

SWEET POTATO Although named “sweet,” this delicious root is lower on the glycemic index than regular white potatoes and even aid in stabilization of blood. Rich in potassium, vitamin B5 and vitamin C, sweet potatoes are high in fiber and slow in absorbing starch.

2. RUSSET OR YU-

KON (WHITE) POTATO White potato nutrition benefits include a high source of potassium, important for building strong bones and supporting heart health. White potatoes also contain manganese, antioxidants and other important nutrients. To maximize the nutrient density benefits, eat the skins and only lightly cook the potato. NO FRENCH FRIES!

3. CARROTS

Carrots can be consumed raw, cooked or juiced. They get their orange color from antioxidants called carotenoids, which protect the eyes and skin. Carrots have high levels of vitamin A, C, D, E and K and are excellent sources for magnesium, potassium and calcium.

4.

PARSNIPS A member of the same plant family as carrots, parsley and celery, parsnips are great sources of fiber, folate, potassium and vitamin C. Parsnips’ fiber is soluble, which decreases the risk of diabetes and high blood cholesterol.

5. BEETS

Beets can increase endurance during athletic performance and aid in recovery from intense exercise. They contain nitrates, used by the body for muscle recovery, improved circulation, lower inflammation and increased physical performance. Beets alkalize and detoxify the body, support hormonal health, and provide high levels of phytonutrients called betalains. 

Rosemary Sweet Potato Bites INGREDIENTS  4 sweet potatoes peeled and chopped into small bite size pieces  5- 6 sprigs of Fresh Rosemary  4 tablespoons coconut oil  Salt and pepper to taste INSTRUCTIONS  Preheat oven to 400.  In a large mixing bowl, combine above ingredients and fold until potatoes are covered with coconut oil.  Spread potatoes evenly onto nonstick baking sheet.  Bake for 30 minutes or until desired texture.  Enjoy as a side dish or a healthy snack!

Want to keep your root vegetables fresher longer? Before storing them in the refrigerator, cut the leafy green tops off carrots, turnips, beets, radishes, etc. The green top will constantly draw moisture from the root leaving it dry and flavorless. inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

19


by Veronica Coons vcoons@gbtribune.com

atelyn Strube, age 25, understands how precious a gift life is. She should. In the early Spring of 2016 she received the rare gift of a second chance. She was born with Cystic Fibrosis, a degenerative disease that affected her lung capacity, her pancreas and her digestive tract. After a bout with pneumonia in 2015 reduced her lung capacity severely, she made the call that it was time to register for an organ transplant. The wait was long, but in April, she received the phone call that would change her life forever. Today, sharing her experience as an organ donation recipient and encouraging others to consider giving the gift of life have become an integral part of hers.

Encroaching stillness

20

INSPIRE HEALTH

September § October 2016

When Katelyn was born, it quickly became evident that something was very wrong.The hospital in Hoisington arranged to have her transported to Wichita where she was diagnosed with Cystic Fibrosis. A couple of years later her sister, Kelsey, was born, also with CF. At the time they were born, little was known about genetic testing. Eventually, both of their parents were found to be carriers of the most common and the most severe CF gene. Only when both parents carry the gene can it be passed on, and it meant their children would have a 25 percent chance of contracting the disease. The family rallied around the girls, with their older brother and sister, born of their mother’s previous marriage, pitching in to help. The two girls grew up having the same treatments, but the disease presented itself differently in each. For Katelyn, there were digestive issues that led to surgeries that impeded her from gaining weight easily. For Kelsey, her sinuses were affected more. Still, both were encouraged by their parents to live lives as normal as possible. They took part in sports, they belonged to clubs and they studied hard and went to college. But as Katelyn neared her mid-20s, she contracted pneumonia, and the effects took a huge toll on her lungs.


CF patients routinely have Pulmonary Function Tests performed.They measure the percentage of lung function they have.The pneumonia lowered Katelyn’s score and she was forced to take a break from school in order to heal. “It was hard to see my classmates complete college, start careers, and go on to get married and start families of their own,” she said. Katelyn, on the other hand, was hooked up to an IV machine all the time, and took several pills every day, as her health failed to rally. As her quality of life went down, she began to look seriously at what many consider their last resort. In order to qualify for a lung transplant, her PFT score had to be less than 35 percent. When hers dropped to around 20 percent, she personally made the call that it was time to get listed as a candidate. At 20 percent PFT, most people cannot function on their own, but Katelyn could at least still shower, exercise ise minimally and did her best to keep herself as healthy as she he couldd so she could qualify for a transplant. It was a scary time. “My biggest fear was getting too sick and not having ann opportunity to get a lung transplant,” Katelyn said. “If I continued to get more sick, I could lose my chance.” A few months later, she picked up her life in Kansas, and flew to Texas to take a chance on life, she said. Her er family, her greatest support system, accompanied her. er. Several more tests needed to be taken before she he could even get on the list. After only a little over two weeks, she received a call all — a perfect, albeit high-risk, match had been found. “My heart told me that it was not my time and especially ally not to accept a high risk donor as my health has been doing oing fairly well the past couple weeks,” she posted on facebook back ck inn November, 2015. If she had decided to accept the offer, she faced a number of possible risks that may or may not have led to complications. If complications arose, she would not get another chance. She opted to bide her time and wait for a better match. In addition to physical testing, there was a lot of emotional testing, too.The mental side of organ donation is intense, something Katelyn hadn’t been aware of. “Transplants are just such a precious gift, you can’t just let anyone have one,” she said. “I know that doesn’t sound good, but they need to make certain that the person receiving it is deserving and is going to take care of that organ. It’s such an honor to even be able to receive a second chance at life, they make sure you are willing to take care of it.” As a CF patient, she was already used to taking medications daily, so the commitment to continue doing so every day for the rest of her life was not a difficult one to make. Some organ recipients find that realization to be a huge burden. She already had an experienced and supportive team consisting of her family and the medical community in place too, something that made securing a spot on the list possible. On April 28, 2016, early in the morning, Katelyn received the call that a donor match had been found. After a six-hour surgery the next day, she received her new lungs. At first, breathing was difficult as her body adapted to her new lungs. She made steady progress and was released from the hospital May 9, just 12 days later.

A gentle b breeze r eze re ree

“It’s hard to realize how much has changed in such a short time,” she said. Within two months after her surgery, she feels she has a new lease on life. She has begun walking five miles a day, and she has been able to begin living her life again. No longer in the hospital, Katelyn is now living near the transplant hospital and beginning to transition into her new life. Vigilance will be necessary for several weeks. There are many appointments with therapists, who require her to fill out her medical diary twice a day. Each day she gets her pills together, and monitors the foods she eats as she struggles to gain weight. Her two biggest concerns now are to avoid sickness and taking good care of her new lungs. This means being very aware of her surroundings and her own self-care. In order to suppress her immune system enough to halt it from attacking the foreign organ, she needs to take steroid treatments. She also needs to stay on top of the weather to make sure she doesn’t stress her lungs with excessive heat or cold, or other avoidable conditions. These are just a taste of the lifestyle changes that she has had to embrace. “In the grand scheme of things, it’s not that much,” she said. “Now, I can breathe easy, and I don’t have a cough any longer.” There are a lot of costs associated with transplantation, and not all of them carry a dollar sign. One change that hasn’t been so easy is limiting contact with her sister. “Many people fail to understand that even though I have healthy new lungs, I still have CF. My GI system, my sinuses and my pancreas are still infected with the disease.” inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

21


Since her sister’s lungs are still infected, she still carries the bacterial infection that was once common to both of them. In order to ensure Katelyn doesn’t contract it again, the sisters need to keep their physical distance from one another.This isn’t easy for the two who have been nearly inseparable companions since infancy. When last they visited, both had to wear masks and keep at least six feet from each other. It was really hard, she said. “Now, we have to work hard with our support system to keep things very clean,” she said. “It’s been a challenge, but we’re taking it one day at a time.” Katelyn credits her father for their ability to adapt. He instilled in them that they should have a good attitude, and always look forward, not in the rear-view mirror, she said. For the past few months, she has served as a mentor with KU Medical Center for other transplant patients. Mentoring, like most of her interactions with her sister, takes place primarily over the phone, by text and by email. When we spoke, she had been working with a young lady considering a lung transplant. Being able to observe Katelyn’s journey and her outcome has already helped this once uncertain young person envision that a life after transplant is something to look forward to. “It makes me feel good to know that I was able to inspire her, just like others inspired me,” she said. Transplants aren’t the only things they will talk about. While Katelyn can’t give medical advice, she can share her experiences and how she overcame hurdles, like getting to know boys, dealing with the inevitable stares they experience when they are in public, like what to do when they overhear people wondering if they have anorexia.They talk about ways to kill time while waiting for appointments, and ideas about what to eat to gain weight. “We can compare notes on treatments, but I can only suggest they talk to their nurse about it. Our conversations are more about emotions,” she said. “It helps to have someone to commiserate with. I want them to know it’s okay to feel scared, not go through with it, or to give themselves time.”

Strong current

Katelyn met Brent Cohaty, her fiancee, while she attended college at Kansas State University where she studied for a business degree. Planning their wedding and dreaming of having a family someday are at the top of Katelyn’s list of dreams she can now dare to follow. Brent has been with her through

22

INSPIRE HEALTH

September § October 2016

her bout with pneumonia and the trials of transplantation, even giving up his life in Kansas City in order to travel to Dallas with her and her family. Katelyn describes him essentially as a quiet person, but one who is very involved in her care, even helping her to prepare her medications for the day. “It was hard on both of us while I was so sick,” she said. “Now that we’ve kept our relationship alive through the trials of transplantation, I believe we can get through anything together.” One reality of their future together is the fact that Katelyn may never be entirely independent. Despite her progress, Katelyn still needs to take care not to overdo or put herself in a situation where she opens herself up to a risk of infection.That will mean being very selective about the work she chooses and the environment she works in. During her junior year of college, Katelyn had to put her education on hiatus for health related reasons. Feeling empty and unhappy about her future, she enrolled in aestheticians school, a short program that led to a license. She envisions herself someday working in that field, helping people to achieve healthy skin. For now, her energy is put into healing and her volunteer work with the Cystic Fibrosis Foundation as a speaker at events to benefit CF and organ donation and her mentoring. Katelyn and Brent have thought ahead to the day they have children too. After both basic and advanced testing for CF genes, the couple is confident that they will not need to be concerned about their children having the disease. Because of the medications that Katelyn will have to be on for the rest of her life, she will not be able to carry a child herself, so the couple took precautions and have embryos stored until they are ready to become parents. When that time comes, Katelyn knows she will need to rely on her family at times for help. She will not be able to be around their children for days at a time following vaccinations, for instance. And when they get sick, as all children will from time to time, she will need to wear a mask and glove up, and rely on Brent. “In the end, most people say it is worth it,” she said. “We will have to see what kind of health I’m in when we decide to make that “go” decision.” A positive attitude, she said, is essential, and it’s something she has had to work on. “Before I received my transplant, and

shortly after it, I became so used to things going wrong that I developed a lot of anxiety. She envisioned ways things could go wrong. Today she focuses on the positive every day, she said. She cultivates happiness and appreciates the gift of easy breathing. Part of that is thanking her donor every single day, she said.Though her thoughts for the family are bittersweet, because they had to endure a loss in order for her to be blessed with her gift, she focuses on taking the very best care she can of the lungs she received. She hopes someday to meet them, and to be able to show them all the good that has come from their gift. “It’s always hard in a time of tragedy and loss to think about organ donation,” she said. “Add to that the sad fact that usually, a young person’s are the most viable.That’s why it’s important for younger people to talk with their familyy and make ake sure their wishess ab aabout out organ donation are known.”

CYSTIC FIBROSIS People with CF lose excessive amounts of salt when they sweat.This can upset the balance of minerals in the blood, which may cause abnormal heart rhythms. Going into shock is also a risk. Mucus in CF patients is very thick and accumulates in the intestines and lungs.The result is malnutrition, poor growth, frequent respiratory infections, breathing difficulties, and eventually permanent lung damage. Lung disease is the usual cause of death in most patients. CF can cause various other medical problems.These include sinusitis (inflammation of the nasal sinuses, which are cavities in the skull behind, above, and on both sides of the nose), nasal polyps (fleshy growths inside the nose), clubbing (rounding and enlargement of fingers and toes), pneumothorax (rupture of lung tissue and trapping of air between the lung and the chest wall), hemoptysis (coughing of blood), cor pulmonale (enlargement of the right side of the heart), abdominal pain and discomfort, gassiness (too much gas in the intestine), and rectal prolapse (protrusion of the rectum through the anus). Liver disease, diabetes, inflammation of the pancreas, and gallstones also occur in some people with CF. Information courtesy of the Centers for Disease Control

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Inspire Health September - October 2016  

September - October Inspire Health 2016. Inspire Health Great Bend magazine encourages women everywhere to embrace natural living as the key...

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