Inspired Living March-April 2021

March/April 2021

NATURE WALKS FOR A

Healthy Mind

Boost DIGESTIVE HEALTH MAKING IT EASY

Giving Blood

MARCH/APRIL

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RECIPE

MEAL FOR ONE

n e k c i h CPASTA SALAD

By Amber Arevalos THIS MEAL FOR ONE HAS BOLD FLAVORS, BUT DON’T WORRY, IT’S HEALTHY! PASTA IS ONE OF THE MOST POPULAR DISHES AND PEOPLE AGREE IT’S DELICIOUS. THIS DISH INCORPORATES A LOT OF COMPONENTS BUT IT IS WORTH THE WORK. CHICKEN BREAST IS KNOWN FOR ITS LEAN, CLEAN PROTEIN. IT’S ALSO A GREAT SOURCE OF VITAMIN A, B, C, D AND CAN BE LINKED TO BUILDING LEAN MUSCLE MASS. IT ALSO STRENGTHENS BONES AND PROVIDES BENEFITS FOR A HEALTHY HEART.

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INGREDIENTS • 1/2 cup pasta of choice • 1 whole chicken breast • 1/4 tsp garlic powder • 1/4 tsp paprika • Salt to taste • 1/2 of a zucchini • 1/4 cup cherry tomatoes • 2 tbsp red onion • 2 tbsp red bell pepper • 2 tbsp green bell pepper FOR LEMON HERB DRESSING • 2 tbsp extra virgin olive oil • 1/2 tbsp apple cider vinegar • 1/4 tbsp lemon juice • 1/5 tsp mustard • 1 tsp coconut sugar • 1/2 tsp Italian herbs • 1 large garlic clove minced • Salt and pepper to taste

INSTRUCTIONS  In a bowl add all the salad dressing ingredients, whisk until combined.  Pat the chicken dry with a paper towel and season with salt, paprika and garlic powder on both sides.  Cook chicken in a grill pan 4-5 minutes each side. Set aside and let it cool. Once cooled cut into small chunks.  In a large salad bowl add cooked pasta, zucchini, bell peppers, onions, tomatoes and toss together.  Add cooked chicken pieces to the bowl. Pour in the salad dressing and fully incorporate ingredients. Chill at least an hour and serve.

NUTRITION SERVES 1, CALORIES: 515KCAL, CARBOHYDRATES: 30G, PROTEIN: 28G, FAT: 30G

A focus on wellness for you and your family.

Great Bend locations Family Medicine 1309 Polk St. Great Bend, KS 67530 620-792-5341 Primary care is important care, your first and best strategy to promote wellness and reduce risk. Our compassionate, experienced family medicine providers are here for you and yours. From preventive care like checkups, screenings and flu shots to treatment when you are injured or ill, we’ve got you covered.

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Your health is our focus. Call today to make an appointment.

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executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor

Inspired Living Great Bend 2021 - All Rights Reserved

PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher

Suzanne Polk Fox

copy editor Christian Dischler

DESIGN: Hugo Gonzalez

contributing writers

SALES: Tammy Mason Sophia Kratz

Amber Arevalos Christian Dischler Emily Koelsch Julie Maddock Juliane Morris Kristy Podruchny Susan Thacker

art design and production

Suzanne Fox Claire Thomas Tra Pham

The information contained in Inspired Living is intended for educational purposes only. A reader should never substitute information contained in Inspired Living for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspired Living, do not endorse or promote any of the products or services described in the pages of Inspired Living and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspired Living. Readers should not use the information in Inspired Living 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.

© 2021 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

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LOCAL REPORTING: Susan Thacker LOCAL PHOTOGRAPHY: Hugo Gonzalez

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contents MARCH/APRIL

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13. RELATIONSHIPS

Forgive and Forget, How Forgiveness Promotes Good Mental Health 14. WELLNESS

7. NUTRITION

Boost Your Digestive Health 8. ACTIVITY

Gardening for Therapy 10. RECIPE

One Pot Steamed Salmon and Basmati Rice 12. RECIPE

Semi Homemade Turkey Potato Casserole

Simple Sea Glass Craft

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Healthy Citrus With a Twist 15. HEALTHY MIND

Nature Walks for a Healthy Mind 16. HEALTH

A Sleep Study Can Benefit Your Health 17. GIVING BLOOD | HOW TO DONATE

Make it an Easy Process 18. EXERCISE

Effective Ways To Exercise at Home 19. GIVING BLOOD | WHERE CAN I DONATE?

Blood Donation Schedule 20. COVER STORY

Head of the Class

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NUTRITION

BOOST YOUR DIGESTIVE HEALTH

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ach seasonal shift ushers in a unique color palette bursting with life. These transformations in the Earth’s canvas welcome an array of fruits and vegetables, some of which make unlikely candidates for utilizing fermentation. Use these techniques to capture the seasons and enjoy their benefits well after the calendar pages have turned.

If you have heard of fermentation nutrition, you know that fermented foods are full of live cultures that are beneficial to our gut health. Boosting your digestive health with added fermented foods helps to recolonize good gut bacteria, enhance immunity and protect from inflammation. These probiotics attach to gut receptors to motivate a good internal balance and send signals to the immune system to not overreact.

By Juliane Morris

Boosting your digestive health with added fermented foods helps to recolonize good gut bacteria, enhance immunity and protect from inflammation.

Fermented food choices bring endless possibilities.

Live-cultured yogurt, sauerkraut, cucumber, carrots, tomatoes, cauliflower, kimchi, tempeh and

kombucha are only a few examples.

Wholesale stores and markets sell these fermented foods, but beware that some store-bought items have been heated to extend shelf life; killing the good bacteria but retaining the flavor. So read the label carefully.

On the other hand, you can grab a few wide-mouth mason jars (with compatible fermentation lids and one-way airlocks to release the C02, or easy open tabs with built-in date trackers) and follow some easy processes and recipes to make your own fermented foods at home. There are plenty of free online resources and social media pages to help you learn the fermentation craft.

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ACTIVITY

THERAPEUTIC

Gardening

By Juliane Morris

AT ANY AGE, OUTDOOR GARDENING REMAINS A BEST ACTIVITY CHOICE–WHETHER TO PRODUCE DECORATIVE FLOWERS TO ADORN A HOME, PROVIDE EDIBLE INGREDIENTS FOR MEALTIME, OR HELP NATURE’S BEES AND OTHER CREATURES TO THRIVE. GARDENING CONNECTS US WITH OUR NATURAL WORLD AND AWAKENS OUR SENSES. FOR AGING BODIES, GARDENING’S LIGHT-TO MODERATE-INTENSITY WORKOUT HELPS KEEP CALORIES IN CHECK, AND ASSISTS TO MAINTAIN AND IMPROVE FLEXIBILITY, COORDINATION AND STRENGTH. BY BEING AWARE OF ABILITY AND MAKING ACCOMMODATIONS FOR LIMITATIONS, GARDENING CAN REMAIN THOROUGHLY REWARDING.

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PATHWAYS: Consider your path-

ways to and around the garden area. Are they flat, well-paved and generally safe? Paths that are four or more feet wide allow access to walker and wheelchair maneuvering. Place a comfortable and shaded outdoor bench or chairs along the path. Install low-voltage and solar-powered path lighting to improve pathway visibility.

HEIGHT & ACCESS MATTER:

Raised beds or planters help with planting, watering, feeding, weeding and harvest time, while minimizing excessive straining, bending and reaching. Using garden pots, planted flowers and veggies can be in lighter weight foam-walled or resin containers with lightweight or soil-less mixture, and moved around if locking casters can be incorporated.

GROWING CHOICES: Select plants that can tolerate being left to their own devices so that if you skip a day now and then, the garden’s health and success is not compromised.

SAFETY MEASURES: Use a safe

sunscreen (including protective SPF lip balm), a broad-brim hat, sunglasses, gardening gloves, sturdy shoes, and insect repellent when needed. Wear lightweight, long-sleeved clothing to help protect against sometimes slower-healing garden scratches and cuts. Work in the morning and evening when the sun is lower and air cooler. Take a filled reusable drinking container outdoors so the thought of having to go indoors to get a drink is not a hindrance to quenching your thirst.

MOVEMENT MATTERS: Tighten

GARDENING ADVANCEMENTS:

Explore advancements in vertical gardening where vining plants are encouraged to grow upward with supportive stakes, trellises, fences and cages, which is also helpful during harvest time, and adds more space to limited areas. Irrigation innovations add efficiencies to make gardening efforts more targeted and less time-and labor-intensive.

the body’s core muscles when lifting and placing down carried items, taking care not to twist.

To help prevent injury, bend at the knees and hips. Use a stool rather than kneeling or crouching to do ground-level work. Avoid excessively prolonged repetitive motions and work that strain certain muscle groups or joints.

Switch between easier and more rigorous tasks to provide periods of less straining work.

BRING THE GARDEN INDOORS:

Planting a small potted garden on a windowsill or two around the home creates a low maintenance way to continue enjoying living, green, oxygen-gifting and spirit-lifting plant growth.

TOOL TIPS: Tool handles can

be painted in bright colors or wrapped in colorful tape to make them easier to locate from tool inventory or if dropped. Some tools have thicker handles which are sometimes easier to grip and control, or wrap the handles of existing tools with sliding form-fitting foam tubing.

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RECIPE

One Pot

Steamed Salmon and Basmati Rice

By Amber Arevalos

INGREDIENTS • 3 lbs of wild caught salmon • 3 lbs asparagus • 1/2 cup basmati rice • 3 tbsp low sodium soy sauce • 2 tbsp Mrs. Dash seasoning INSTRUCTIONS  Place rice in the steam pot.

Add 1 cup of water to cover the rice. Place the steaming basket over the rice pot.

 Place the salmon and asparagus in the steaming basket.  Press white rice option and wait for the cooker to beep.  Open cooker and be cautious with the steam that releases.  Place rice on the plate and drizzle with soy sauce. Place fish and asparagus on the plate and season with Mrs. Dash.

Serves 4 Nutrition Facts Energy (calories): 667 kcal Protein: 83.84 g Fat: 20.91 g Carbohydrates: 35.03 g

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There are many meals that do not require a lot of ingredients to satisfy our appetites. This easy recipe is nutritious, simple and is only 5 ingredients.

It is also considered a one-pot meal! Most of the ingredients all cook in one steam pot together, making this a no-brainer busy weekday meal.

Salmon is loaded with healthy fats, nutrients and protein. The healthy fats found in salmon are omega-3’s, which cannot be produced by our bodies. These fatty acids are beneficial for our heart health and aid in reducing heart disease and the risk of stroke. Wild salmon is leaner but still rich in nutrients compared to farm raised. It is not crucial to have wild caught, but it is the best option if you have the resources.

Asparagus is loaded with vitamins, minerals and antioxidants.

This vegetable is low in calories and fat, with beneficial nutrients helping it maintain its spot as one of the healthiest vegetables. Vitamin K can be found in asparagus and is known for its benefits for blood clotting and bone health.

Basmati rice is one of the many varieties of rice found in the market. It is known that brown varieties of rice, such as basmati, are healthier than white varieties. One of the main reasons is because of the high amount of fiber found in basmati. Basmati also has a ton of micronutrients, like folate, selenium and thiamine, which help with numerous functions in our bodies.

GRANDCHILDREN

Simple Sea Glass Craft

By Julie Maddock

T

here’s never a bad time for a beach walk with your grandchildren. It doesn’t matter if you’re bundled up or enjoying the sand between your toes, a beach adventure is always fun.

So next time you’re near the water, hunt for the elusive sea glass with your grandchildren and collect the raw materials for a fun art project together!

The Hunt Begins Walking along a quiet beach searching for sea glass is not only relaxing, but affords the perfect opportunity for meaningful communication with your grandchildren.

These walks—whether 20 minutes or an entire afternoon—allow for deep conversations about the challenges the children are facing in school or at home, dreams they have for the future, or simply

about whatever pops into their head. The casual atmosphere and distraction of combing the beach allows children to easily share their feelings. Take advantage of these times to really get to know the children’s personalities.

A Sea Glass Art Project Challenge the children and yourself to find as many different colors of sea glass as you can.

Green, blue, purple, white, yellow, brown—the many colors will combine to create eye-catching art projects.

An easy project to start with is using your sea glass pieces to create a work of art in a frame.

This project is easy for all ages. Your grandchildren will love it!

Gather Your Supplies • Dollar Store Picture Frame - any size.

• Construction or colored paper.

• Clear-dry glue for glass, • Pencils, markers

• Sea glass • White or pastel paint How to Do It  Choose a sheet of colored paper that has a nice contrast to your sea glass.  Cut the paper to fit inside the frame under the glass.  Create a picture or design with your sea glass on top of the glass.  Using the clear glue, glue the sea glass to the glass to create your picture.  Paint the frame white or a pastel color that matches your sea glass.  Let dry completely before hanging on the wall. Tip: If you have spray paint, paint the frame first when you take it apart to add the paper background.

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RECIPE

i m e S

HOMEMADE

By Amber Arevalos

TURKEY POTATO CASSEROLE

NUTRITION FACTS

Energy (calories): 450 kcal Protein: 25.58 g Fat: 21.1 g Carbohydrates: 40.07 g

Have you ever bought a boxed food product and want to use it, but make it healthier? This recipe will help you with any boxed potato food, but we will be focusing on potatoes au gratin. This is a way to revamp those boxed meals to add some nutrition.

Ground turkey has been known as a lean protein. Many fitness enthusiasts choose this as there top protein. It contains high amounts of protein, vitamins, selenium, zinc and phosphorus, along with various other nutrients. Ground turkey has also been linked to muscle growth and maintenance as well as weight loss.

Spinach is a great leafy green that can be added to so many dishes. It is loaded with vitamins A, B, E and K, along with calcium, magnesium, iron and manganese. Benefits of eating spinach can lead to healthier stronger bones, immune boost, heart health and can lower risk of diabetes and cancer.

Bell peppers are a great source of vitamin C and add beautiful colors to your dish. They also contain vitamin A, potassium, fiber, folate, and iron. Some health benefits are increased eye health and an immunity boost. They have also been linked to preventing anemia.

INGREDIENTS • 1 box Betty Crocker™ Cheesy Scalloped Potatoes • 1 tsp oil • 1 lb ground turkey • 1/2 onion, diced • 1 red bell pepper, diced • 1 cup spinach • 1 clove garlic, minced • 3 tbsp olive oil • 2 cups boiling water

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INSTRUCTIONS  Preheat oven to 350 degrees. Spray a 9×9 square baking dish with non-stick cooking spray.  Heat oil in medium sized skillet over medium heat.

Add onion, garlic and pepper and saute for 1-2 minutes. Add ground turkey and cook, stirring to crumble, for 5-7 minutes or until done. Drain.  In a large bowl, combine sauce packet from potatoes with boiling water and butter. Stir until butter is melted. Stir in potatoes and spinach into the beef mixture. Pour into prepared baking pan. Cover with foil.  Bake in oven for 15 minutes. Remove foil and bake an addition 5-10 minutes or until potatoes are tender and sauce is thickened.

RELATIONSHIPS

FORGIVE AND Forget HOW FORGIVENESS PROMOTES GOOD MENTAL HEALTH

F

orgiving someone is often easier said than done. Our natural tendency often nudges us toward keeping account of the words or actions of others that hurt us. If left unchecked, these negative feelings can lead to harboring resentment. This is a slippery slope, and we may end up with mental injuries that can last a lifetime. The key to avoiding such pain? Forgiveness.

WHAT SCIENCE TELLS US The medical experts agree— forgiveness is good for our mental health. According to the Mayo Clinic, the benefits of forgiving someone (or even yourself) can lead to “less anxiety, stress and hostility” and “fewer symptoms of depression.” And John Hopkins Medicine pointed to studies demonstrating that people who hold grudges “are more likely to experience severe

depression and post-traumatic stress disorder.”

LET GO OF GRUDGES Holding onto a grudge could be likened to you consuming poison while hoping someone else gets sick. Staying angry at someone, who may be oblivious to what they did, is only hurting you. Nursing a grudge denies you the peace that comes from extending forgiveness and mending relationships. Forgiving someone from the depths of your heart and mind will lift a burden off of your shoulders, and allow the healing process to flourish.

STEPS TO TAKE ✣ Decide whether or not you can simply forgive and move on. If you feel the need to address the matter, keep this objective in mind—to make peace, mend the relationship, don’t add fuel to the fire.

By Julie Maddock

✣ Send a card, letter or email and let them know how you feel.

Acknowledge and apologize for any role you played in the situation. Express your desire to move forward in peace. ✣ If you’re upset with your partner, don’t resort to the “silent treatment”. Instead, let your anger diminish and don’t delay in having a frank, respectful and honest conversation. ✣ After forgiving, resist any tendency to revisit the situation in your mind. Do not dwell on the past. Forgiveness implies you will not keep bringing it up to them, or to yourself. ✣ It’s time to build a bridge and get over it! Doing enables you to forge a stronger marriage, strengthen relationships with your family and repair friendships. The resulting mental peace and happiness are worth the effort.

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WELLNESS

Healthy Citrus

Twist

with a

F

By Christian Dischler

or a fruit known for its bitter taste, understanding the benefits of grapefruit is a much sweeter experience. While often touted as the original diet food, grapefruit possess multiple benefits aside from weight loss. You may know this powerful citrus to be packed with vitamins that help maintain a healthy heart, prevent strokes and balance gut bacteria. But it’s also a useful source of cancer fighting nutrients, minerals that prevent diabetes and is robust with antioxidants that complete its total health profile.

Grapefruit are a rich source of vitamin C, among other nutrients, which contribute to a healthy immune system in our bodies. They also help to avoid developing insulin resistance in humans, according to a study published by the NIH. This is important because it plays a role

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in preventing diabetes as we age, and helps regulate how our body responds to insulin.

These tangy fruits originally from Barbados are bursting with phytonutrients, like limonoids, which assist in preventing tumors and malignancies. They’re also low in calories but dense with beta-carotene and lycopene, two carotenoids known for their antioxidant qualities.

Grapefruit are even linked to the prevention of kidney stones, so drink a glass of their juice to help your body to stay productive.

Grapefruit are substantial sources of potassium and fiber—two nutrients linked to maintaining a healthy heart. These naturally occurring properties help lower blood pressure and promote the overall strength of our hearts.

Studies have shown that frequent consumption of grapefruit leads to positive trends in total cholesterol levels, specifically a decrease in LDL cholester-

ol. Try eating half a grapefruit before each meal, and peel it like an orange to maximize the fiber it provides. This will provide support for your cholesterol and help reduce blood pressure while helping you feel full.

There’s a lot to love about grapefruit, and even though they’re a hydrating way to insert total body health benefits into each meal, make sure they don’t conflict with your current regiment of medication. Ask your doctor if you should avoid grapefruit before you start including them in your everyday diet. Otherwise, stock up on this flavorful citrus and get creative with how to make it a part of your life to enjoy all of the advantages it offers. Try it in salsa, salads, cocktails and fresh with a little salt—to name a few ideas.

HEALTHY MIND

NATURE WALKS FOR A HEALTHY MIND

N

By Kristy Podruchny

ature’s power and the health benefits that come with walking creates a recipe for a happy and healthy mind. The National Council on Aging reports that 1 in 4 older adults experience depression, anxiety, and/or dementia. Walks in nature pull us out of our own minds and into the living world. We become present in the moment and operate at nature’s pace—this is crucial in our fast-paced society. When we take time to watch a drop of rain on a rose petal or an ant climbing a branch, we slow life down for a few minutes.

Rumination and urbanization have both been linked to mental illnesses like depression and anxiety. A 2015 study published in PNAS found that a 90-minute walk in nature decreased rumination and activity in the brain linked to mental illness.

Participants who walked the same amount of time in an urban environment didn’t have the same results.

Walks in nature can triumph over urban strolls. Another study conducted by the University of Michigan showed that participants had a 20 percent increase in short term memory and attention scores after walks in nature; but no increase after walks in the city. Even viewing pictures or videos of nature has the power to increase memory and attention.

Nature also inspires awe.

This feeling can come from watching a spectacular sunset or witnessing the grandeur of a bird gliding over treetops in the mountains. Awe offers the human brain more than a temporary rush of endorphins.

It helps us feel more connected with the world and each other.

A study published in the Journal of Personality and Social Psychology notes that awe diminishes a sense of self, and helps us become aware of ourselves as part of a larger picture. This has the potential to make us more generous, grateful, charitable and improve our overall happiness.

Our brains thrive when we have a sense of community— this becomes critical as we get older. Nature walks can also bring some much-needed social time into your life. Human connection is another ingredient in the recipe for health and happiness. Think about joining or forming a hiking group for seniors. Going out birding or on a foraging adventure are great excuses to get out in nature and make new friends.

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HEALTH

A sleep study can benefit

your health

A

new home-based sleep test for those concerned about obstructive sleep apnea is now available at The University of Kansas Health System Pawnee Valley Campus and St. Rose Medical Pavilion.

This was made possible because of new equipment and software at Pawnee Valley Campus Sleep and Diagnostic Center, which is accredited by the American Academy of Sleep Medicine.

Sleep apnea is a general term for breathing problems that occur during sleep, including breathing cessation many times during the night.

Symptoms include excessive daytime sleepiness, loud snoring, restless sleep, difficulty concentrating, depression, irritability, morning headaches, high blood pressure and frequent awakenings.

“We encourage anyone who has questions about these symptoms to contact their healthcare provider,” said Megan Donecker, sleep lab director and registered polysomnographer. “If a home sleep test is ordered, we will supply the information and equipment.”

During the apnea test, the patient wears a device called WatchPat on a wrist in the comfort of their own home.

The device is disposable.

“This new equipment is more accurate than other devices because we

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can now see stages of sleep,” Donecker noted. “The only thing we need from the patient is a doctor’s referral.”

Pawnee Valley Campus Sleep and Diagnostic Center offers in-house tests for sleep apnea, as well as a host of other conditions. These include insomnia, narcolepsy, restless leg syndrome and periodic limb movement disorder, to name a few, Donecker said.

“Sleep apnea is the most common disorder we see at the lab, but we are here for many other concerns,” Donecker noted. “Our two sleep rooms are comparable to hotel suites.

Patients are often impressed with the whole atmosphere, which offers many comforts of home.”

Amenities in each room include a queen-size, pillow-top mattress, large recliner chair, large bathroom with spacious shower, television and safe for personal belongings.

The home test for apnea is a good choice for many people but the “sleepcenter setting offers many other services too,” the director commented. “We can look for more than 80 sleep disorders at the lab – not just apnea.”

Images displays the new Home Sleep Test now offered at Pawnee Valley Campus and St. Rose Medical Pavilion.

To illustrate the importance of treating sleep apnea, Donecker said it is a risk factor that can contribute to high blood pressure, cardiovascular disease, cognitive impairment, daytime sleeping, depression, impotency, traffic accidents and increased mortality.

“Sleep is a huge factor in healing,” Donecker said. “If you aren’t getting good quality sleep, then you increase the risk for many health issues. Our bodies will compensate in amazing ways – until it just can’t.

“We understand it may be difficult to notice sleep-related red flags that our bodies are telling us about, especially when we self-treat with caffeine. I encourage everyone to start listening to what their bodies tell them and speak with a doctor when questions arise.

Quality sleep makes for a better quality of life.”

Melanie Urban, Pawnee Valley Campus administrator, said the new home apnea test is “a great example of how the hospital continues to stay innovative and continues to expand services. Having an accredited sleep lab is unique to smaller, rural hospitals. This demonstrates our commitment to provide as many local options as possible.”

The sleep lab sees about 15 patients per month, with the potential for more.

Dr. Son Truong is the medical director.

GIVING BLOOD | HOW TO DONATE

Make it an

Easy Process

G

iving blood doesn’t have to be difficult. In fact, the American Red Cross has made the process easier than it has ever been thanks to new digital tools and a donor-friendly experience.

First of all, here’s why it’s important to give blood in the first place. Every two seconds, someone in the United States needs blood. Donating blood can help people in the following situations, according to the Mayo Clinic.

• People who go through disasters or emergency situations.

• People who lose blood during major surgeries.

• People who have lost blood because of a gastrointestinal bleed.

• Women who have serious complications during pregnancy or childbirth.

• People with cancer or severe anemia sometimes caused by thalassemia or sickle cell disease.

Blood Donation: There’s an App for That The American Red Cross offers a digital

application you can download right onto your smartphone. The app allows you to do many things, including schedule and manage appointments, view donation history and health vitals, track your blood journey and earn recognition badges — all from your fingertips.

ZIP Code Tool On the American Red Cross’ website, you can find a ZIP code locator at the top right of the home page. By typing in your ZIP code, you’ll be able to find out where blood drives are scheduled in your local area. You can search by distance or date to make sure you find a blood drive that makes the most sense for your location and schedule.

Use RapidPass One way you can improve the blood donation process is by using the American Red Cross’ RapidPass platform.

The new tool was designed to help save time during your next blood or platelet donation. For the best donation experience, the organization recommends you schedule an appointment, then complete your RapidPass online.

The process is simple — just four steps — and should take you about 15 minutes.

Here are the steps, according to the American Red Cross: • Get started with some initial information.

• Read through the pre-donation materials.

• Answer your health history questions.

• Print, download or email your RapidPass to yourself and bring it with you.

MARCH/APRIL

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EXERCISE

1. FLEXIBILITY Staying flexible is key to avoiding tight or sore muscles, which can make it hard to be active and complete daily tasks. As a result, it’s a good idea to do a stretching routine every day. Consider including overhead side stretches, a shoulder stretch, calf stretches and cat-cow stretches. In addition, take advantage of the many free yoga routines for seniors available on YouTube.

EFFECTIVE WAYS TO EXERCISE AT HOME

By Emily Koelsch

While exercise is beneficial for everyone, it’s particularly important for adults over 65.

In fact, many experts argue that staying active is the most effective thing seniors can do to stay healthy and independent.

Yet, if you can’t get to the gym or fitness classes, it can be hard to know how to stay active.

The good news is that there are lots of effective exercises that you can do in the comfort

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of your home; it’s just a matter of putting together the right routine for you. As you create your exercise plan, keep in mind that you want to aim for around 150 minutes of moderate exercise a week. If you’re able to get outside, walking 1530 minutes a day is a great way to meet fitness goals. In addition, you’ll want to create a plan that includes exercises to build flexibility, strength and balance.

2. STRENGTH Strength training becomes particularly important as you age. You naturally begin losing muscle mass after the age of 30, so it’s important to counteract that loss.

Wall pushups, knee lifts and chair squats are good strength-building exercises to include.

3. BALANCE Exercises that help with balance are important for adults over 65, as they reduce the risk of a fall. Some good exercises to build balance include standing marches, single-leg stands and sit-tostands.

As you age, it’s important to find ways to build flexibility, strength and balance. Even if you can’t get to the gym, you can build an effective at-home workout. Use the tips above to help you start building your own routine, and to make sure you’re meeting your weekly fitness goals no matter where you are.

GIVING BLOOD | WHERE TO DONATE

BLACK STAINLESS

Refrigerator

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Dishwasher

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American Red Cross Area Blood Donation Schedule

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COVER STORY

Hall of Fame teacher Tina Hiss proves math is cool

by Susan Thacker sthacker@gbtribune.com

Photography by Hugo Gonzalez hgonzalez@gbtribune.com

poster in GBHS math teacher Tina Hiss’s classroom at Great Bend High School reads, “This classroom is a mistake-making, laughter-sharing, independence-building, brainstretching, mind-opening sort of place where everyone matters.”

That attitude of truly caring about her students as well as her subject matter is no doubt the reason many GBHS grads recall Hiss as one of their favorite teachers. Last September, for example, a former student invited her to attend his wedding.

As Dr. Mary Misegadis wrote when she nominated Hiss for membership in the Kansas Teachers’ Hall of Fame, Class of 2014, “Tina’s students appreciate the prestige she lends to the subject of math and those that excel in it.

‘Although some students may think high-level math courses are only for ‘nerds,’ her spirit helped position us as the ‘coolest kids in school.’ ”

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Mathh is so M o cooll thatt a student u t t turn t in i his hii calculus l l may needd to homework before playing in the next football game, or finish a geometry lesson before she heads to play practice. Hiss knows all about her students’ extracurricular activities, because she’s liable to be in the audience, cheering them on.

Hiss once had a Bowling Calculus Party. “The students took turns bowling and when they weren’t bowling they were working on their calculus,” s explained. During she her tenure as a Kayette sponsor, Hiss helped students create a fundraiser that is now a GBHS tradition:The Mr. Perfect Panther Pageant.

“Among the honors Mrs. Hiss has won through the years, the following stand out: State semifinalist for Kansas Teacher of the Year, the Great Bend Master Teacher Award and Secondary Teacher of the Year, Nomination to Who’s Who Among American Teachers, Great Bend Jaycees’

ts d Young Yo ca Outstanding Educator A d Foundation F d ti Grant G t to t Award, establish a mathematics club at Jefferson Elementary School, and a Twenty-five Year Award for Educational Service from the University of Kansas and from the local school district,” noted the Kansas Teachers’ Hall of Fame.

Hiss has been a math teacher at Great Bend High School for more than 40 years, so it might surprise people to learn that she never intended to spend her life in Great Bend.

A straight ‘A’ student,Tina Bender was a top student when she graduated from Great Bend High School. (In those days, there was not a designated valedictorian.

Course grades weren’t weighted and three other students also had the highest Grade Point Average that year.) She headed off to the University of Kansas, but returning to Great Bend wasn’t in her plans.

“Sometimes my students say they’ll never come back. It wasn’t my intention at the time, when I went to college,” Hiss said. “I

To be able to summarize Mrs. Hiss as a teacher would take so many pages. She is a teacher who cares about the success of her students in the classroom and outside of the classroom. She has such a unique way of helping you learn and achieve the goals that you set.

Outside of the classroom, there has not been one time where I have been to a high school football game or basketball game that Mrs. Hiss has not been there, standing up cheering and supporting all of her students. She attends baseball and softball games, soccer games, swim meets, and all other events just to support her students.

“Any person who had her as a teacher or even knew her from just passing in the halls knows just how special of a person and teacher she is. She’s the type of person that goes to every single graduation party she is invited to.

She’s the type of teacher who continues to teach her students even after they graduate.

“There are not enough words to describe how lucky Great Bend High School is to have such an amazing teacher like Mrs. Hiss! ” — Sarah Mauler

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I graduated in 1985. I had Mrs. Hiss as my geometry teacher as well as a Kay ette sponsor. Mrs. Hiss was one of the best teachers I had at GBHS. She truly cared about her students. She made geom etry easy sy to understand and fun. She is one of the reasons why I went into education because I saw in her how a teacher can connect and truly mak e a difference in students’ lives.”

— Pam Learned Gatton

wanted to get away from G Greatt B Bend, d but I met a farmer and came back to Great Bend.”

She fell in love with Rick Hiss, from one of Barton County’s oldest farm families. Rick’s great-grandfather owned the Hiss Harness Shop on Main Street in Great Bend.

The Benders, Tina’s parents, grew up in Russell but came to Great Bend in 1951.

When it was time for Hiss to choose her college major, teaching was more of a default position than a lifelong dream.

“We did not have the technology to explore other careers, so teaching was

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h i att th a common choice the titime bbecause it was something we knew about,” she said.

Happily, it was a career that suited her well.

“I believe teaching was in my blood,” she says. “I began ‘helping’ students with their math assignments in junior high and never stopped.”

She earned a Bachelor of Science Degree in Secondary Mathematics from KU in 1976 and a master’s from Fort Hays State University in Guidance and Counseling in 1981. She has continued to take post-graduate courses.

Currently, Hiss is a classroom teacher and the Math Relays team sponsor at GBHS, where she has taught since the fall of 1979.

“I am in my 42nd year here and taught two years at Hoisington High School before I got the job in Great Bend,” Hiss said. Over the years, she has served as the Math Department chair, GB-NEA president, KAY sponsor, Kayette sponsor, AFS sponsor and National Honor Society sponsor.

“I love my job, that’s for sure,” Hiss said. “The students love that I’m involved in their activities. (Which is why) this has been the hardest year ever.”

Teaching during the COVID-19 pandemic has been challenging, especially when students have had to attend class online because of quarantines.

“Math is not a spectator sport. The only way to learn math is to do math,” she said. If a student tunes in for a remote lesson, just watching the class won’t do. “You still need to be participating.”

The pandemic has also been challenging because Hiss has always attended students’ activities.

She hated that this year’s Math Relay kids didn’t have an opportunity to travel to Fort Hays State University to compete, so she planned an in-school competition. “At least my seniors could walk out with some certificates; if you took first place at Great Bend High School, that was still an accomplishment to be proud of,” she said.

During the pandemic, plays, concerts and sporting events could only be viewed online. Hiss was thrilled when te restrictions were eased so she could attend the winter ary. homecoming basketball game in person in February.

“We had a pretty good crowd,” she said.

She enjoyed the game, the jazz band, the cheerleaders and the homecoming attendants.

Some of those students, of course, are or have been Hiss’s students.

She figures more than 4,000 students have taken one of her classes over the years. Many have taken time to write thank-you letters, whichh she treasures.

“Teenagers really have an energy that keeps you young,” Hiss said, adding she loves the dayto-day interactions that have nothing to do with teaching. “In my classroom, many an invitation to prom has taken place.”

“Family, faith, and friends are my top priority but my students take a very close second,” she ds said. “The opportunity to work with students adds meaning to my life.” fe?

We asked Hiss, what is the first rule of your life?

She responded with three: “First rule: NEVER WORRY. It is a wasted emotion. It will never change an outcome and it will steal moments from your happiness. Trust in the Lord and know that he has a plan for your life.

“Second – Never think you are ‘good enough.’

Every day I try to improve in my relationships, myy teaching, my faith, my health, etc. The other day I gavee a lecture that I’ve used several years in a row andd w I did not feel like it was successful. I said, ‘you know what, I think I could do this better,’ and I changed it by the next hour for the same class.

“Third – learn to forgive yourself. I know I havee made mistakes and I know I will make more. Just nd try not to repeat the mistakes you have made and understand that no one is free from screwing up;; give yourself a break.” udes In addition to her husband, the Hiss family includes her daughter Michelle and son Brad. Michelle is married to Aaron Peck and they have two children, Adia and Noah. They live in Salina. Brad is married to Nikki and they have a son named Tony. They live in Great Bend.

Mrs. Hiss was my teacher my sophomore year. I was a very trou bled student and she helped me in so man y ways. It’s been over 10 years and just last year she was nice enough to lend me her laptop so I could further my education.

She has always cared so deeply abo ut her students. I always excelled in her clas s because she made me feel important and heard. She was honestly the best part of high school for me. Instead of judging me she push ed me to be a better person and I’m so thankful for her!”

— Cora Marie

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