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GREAT BEND

INSPIRE

Real Inspiration for Women

July/August

POWER YOUR WEIGHT LOSS NATURALLY

Soundtrack to HAPPINESS

5

SUPPLEMENTS EveryWoman Needs

NOT SO CRAZY DEFINITELY SEXY KRIS CARR, NY TIMES AND AMAZON BESTSELLING AUTHOR!

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contents july/august y 2015

4

5 WELLNESS

20 INSPIRE

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8 NATURAL BEAUTY

24 DISCOVER

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14 MIGHTY KIDS

26 WEIGHT LOSS

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16 PETS

27 DESTINATIONS

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18 LONGEVITY

28 COVER STORY

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INSPIRE HEALTH

July ƒ August 2015

Total Lower

g n i n o T y Bod a Chair Using

10


wellness

THE PURE TRUTH ABOUT

r e t a W Plastic Bottles By Michael Kabel

/))4-2+,=(6%8)(-78,)7-140)788698,%&398 78%=-2+,)%08,=&98'%28,37)40%78-';%8)6 &3880)7%073498=396,)%08,%86-7/#0-2+)6-2+ 59)78-327%2(92')68%-28='328-29)328,-7 :-8%0;)002)77-779) The ABCâ&#x20AC;&#x2122;s of BPA Bisphenol-A (BPA) is an industrial chemical and the main component of polycarbonate, the clear and hard plastic used in making water bottles and thousands of other food and drink packages. BPA linings are also commonly used on water pipes and on the inside of soft drink cans. In 2010, the US Food and Drug Administration expressed concern that products including BPA could expose pregnant women, babies, and small children to increased risk of cancer and diabetes. In 2014, the agency revised its position stating that GYVVIRXPIZIPWSJ&4%YWIMRJSSHTSWIHRSWMKRM½GERXLIEPXLVMWO However, some public welfare advocates such as the RSRTVS½X)RZMVSRQIRXEP(IJIRWI*YRHGEYXMSRXLEX&4%MW often replaced in manufacturing with even more dangerous chemicals including carcinogens and neurotoxins. Other studies indicate that BPA damages the bodyâ&#x20AC;&#x2122;s endocrine system, which creates and regulates hormones, including estrogen. Health care experts recommend using BPA-free water bottles, and avoiding canned goods that use BPA lining. BPAGSRXEMRMRKTEGOEKIWEVIMHIRXM½IHF]XLIXVMERKPISJEVVS[W [MXLXLIRYQFIVMRWMHIMX8LI3VIKSR)RZMVSRQIRXEP Council has developed a â&#x20AC;&#x153;BPA Freeâ&#x20AC;? designation awarded to qualifying products. Choosing the Safest Water Bottle Many health experts point to glass as the safest material for water bottles. However, make sure that BPA is not used in the lining. For durability, most glass water bottles are equipped with a sleeve of silicone or other shock-absorbing material. Glass and stainless steel bottles keep liquids cooler longer than aluminum or plastic.They also have greater resistance to the elements.

,3;83',337)THE BEST HOME FILTRATION SYSTEM 8LIWXVIRKXLSJXLI[EXIV½PXVEXMSRW]WXIQ you need depends largely on the quality of the water piped to your home and which contaminants it contains. =SYGEREPWSXEMPSV]SYVTYVM½GEXMSRW]WXIQ to your water consumption needs. Families and households may wish to invest in a point-of-entry W]WXIQXLEXTYVM½IWEPP[EXIVIRXIVMRKMRXSXLILSYWI*SVMRHMZMHYEPWETSMRXSJ YWIW]WXIQWYGLEWEXET½PXIVSV[EXIVTYVMJ]MRKFSXXPIQE]QIIX]SYVRIIHW 0SSOMRXSXLIRI[IVKPEWW½PXIVW]WXIQWEWSTTSWIHXSTPEWXMG

Not just the lowest rates, The Best Solution.

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5


editor’s letter

Celebrate! Celebrate!

DANCETO THE MUSIC.

+MTMJZI\QVOPI[JMMVUISQVOQ\[_IaQV\WXIZ\aIV\PMU[NWZI[TWVOI[ IVaWVMKIVZMUMUJMZ)VLQ\[PW]TL <WKMTMJZI\MUMIV[\WZMRWQKM\W MVRWaWVM¼[[MTN\WTQ^MQ\]XJ]\Q\IT[WUMIV[\WKWUUMUWZI\M\WPWVWZ \WM`IT\1TQSM\W\PQVSWN 1V[XQZM0MIT\PI[R][\\PI\?M\MIKP_M UW\Q^I\MIVLUW[\WN ITT_MKMTMJZI\MTQNMIVL\PM_WZTLQV_PQKP_M TQ^M*aUISQVOILR][\UMV\[PMZMIVL\PMZM_MKIVQV[]ZMNWZW]Z[MT^M[ IVLW]ZNIUQTQM[KWV\QV]MLPMIT\PIVLOMV]QVM_MTTJMQVO_PQTMIT[W PMTXQVO\WXZM[MZ^M\PMXTIVM\ 1V\PQ[Q[[]M_MKMTMJZI\MTQNMJaOM\\QVO\WSVW_3ZQ[+IZZJM[\[MTTQVO I]\PWZ_MTTVM[[IK\Q^Q[\IVLKIVKMZ[]Z^Q^WZ?MTMIZVPW_\WMTM^I\MW]Z UWWL[_Q\PU][QK?MKMTMJZI\MJWLaJaLQ[KW^MZQVOPW_\WJ]aWZOZW_ \PMPMIT\PQM[\[INM[\NZM[PM[\NWWL?MKMTMJZI\M[XQZQ\JaM`XTWZQVO_Ia[ \WKWVVMK\_Q\PW]ZSQL[L]ZQVO\PM[]UUMZUWV\P[?MKMTMJZI\MW]Z IVQUITNZQMVL[JaTMIZVQVOPW_\WJWW[\\PMV]\ZQMV\[QV\PMQZLQM\[ ;W_WV¼\aW]RWQV][IVLZIQ[MIOTI[[°WZM^MVIOZMMV[UWW\PQM°IVL LZQVS\WTQNM'4M\¼[ITTKMTMJZI\M\WOM\PMZ +PMMZ[ 5QKPMTM:WJMZ\8WKPM Help us inspire others! We want to know what inspires you to live healthy. You could be published in the next issue of Inspire Health magazine. Email us at editor@inspirehealthmag.com.

Find us online!

PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher

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

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

The Center for Prevention & Recovery

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Inspire Health Great Bend 2015 - All Right Reserved

Staff

Section Editors Creative Director CHRISTINA LEIDENHEIMER AMANDA QUBTY MICHELE ROBERT POCHE Art Director TRA PHAM WHITNEY ALEXANDRA PATRICIA DANFLOUS Web/Digital Design SUZANNE FOX VICTOR BETANCOURT Marketing Director Production Manager JENNIFER CABALLERO DEBBIE WELDON Sales Team CHARLOTTE V. MORRIS KELLY SMITH LAUREN CALVE' TAMARA CHARBONNET VIVIAN DUGAS ihm@inspirehealthmag.com * www.inspirehealthmag.com © 2015 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. .YQTWXEVX 4YFPMWLMRK 00' ERH TYFPMWLIVW SJ -RWTMVI ,IEPXL HS RSX IRHSVWI SV TVSQSXI ER] SJ XLI products or services described in the pages of Inspire Health and the publishers do not verify the EGGYVEG]SJER]GPEMQWQEHIMRXLIIHMXSVMEPSVEHZIVXMWIQIRXWGSRXEMRIHMR-RWTMVI,IEPXL 6IEHIVW should not use the information in Inspire Health for diagnosis or treatment of any health problem or for TVIWGVMTXMSRSJER]QIHMGEXMSRSVSXLIVXVIEXQIRX6IEHIVWWLSYPHGSRWYPX[MXLELIEPXLGEVITVSJIWWMSREP 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

July ƒ August 2015

Kelli Legleiter

Kevin Ford

Mark Blakeslee

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

Walk-In Intakes available daily 5815 Broadway Great Bend, KS 67530 Toll Free: 800-875-2544 Website: www.thecentergb.org Accept all Major Insurance and Medicaid. Sliding fee schedule available.


s g n i l e e F and moods music A Soundtrack of By Michael Kabel

=39463&%&0=97)197-'-2 =396)<)6'-7)6398-2)7 %06)%(=¯*36)<%140) 40%=-2+94&)%8%2(796+-2+ )0)'8632-'(%2')197-'32 8,)86)%(1-0036/))4-2+ +)280)2);%+)+3-2+ 8,639+,=396(%-0==3+%

I

t’s common knowledge that music can control and amplify our existing moods. In fact, civilizations around the world have used music to arouse emotions and feelings for thousands of years.

example, most people have a song that brings them back to senior year of high school or to a particularly pleasant summer vacation. This is partly because the brain’s emotion, language, and memory centers all play a part in processing the brain’s response to GIVXEMROMRHWSJQYWMG;IVIQIQFIV music playing on emotionally powerful occasions and music powerfully evokes memories because music overlaps both sections of our minds. Music and Mood Management 2SFVEMRMWMHIRXMGEPXSER]SXLIV and appreciating music is naturally a purely subjective experience. Also, as the brain changes with age, its responses to musical stimuli can change as well, perhaps explaining why the musical “geniuses” we adored as teenagers fail to hold our esteem as we get older. A recent study by Penn State showed that most people listen to music while doing something else—chores, studying, driving, or exercising. The choice of music is largely determined by the task at hand. Ultimately, we seek the music that helps us accomplish what we want to do.

Acupressure .MMTQVO[\ZM[[ML'?PWPI[\QUMIVLUWVMa\W ^Q[Q\I[XIM^MZa\QUM\PI\PIXXMV['*MaW]Z W_V\PMZIXQ[\Ja][QVO\PM\P]UJWN WVMPIVL \WOMV\TaUI[[IOM\PM\Q[[]MJM\_MMVaW]ZW\PMZ PIVL¼[\P]UJIVLNWZMÅVOMZ;\QU]TI\QVO\PQ[ IZMIPMTX[ZMTMI[MU][KTM\MV[QWV)LLIV M[[MV\QITWQTNWZIZWUI\PMZIXa

YOUR SOUL

How Your Brain Understands Music The brain understands music in much the same way that it understands a story. Appreciating, or “liking,” music depends a great deal on predicting what will happen next in the melody or song WXVYGXYVI0MOIEWXSV][MXLWYWTIRWI the brain responds to the unpredictable. And because it understands the music is not threatening, the brain’s frontal lobe responds to the changes in beat or timing with pleasurable impulses. Another similar theory holds that the brain appreciates music because music is so closely tied to emotion. Scientists supporting this idea believe we use music in order to feel certain emotions in a kind of make-believe that the music both creates and reinforces. In this sense, we use music to literally create a soundtrack for our feelings the way movie directors use music to underscore the emotion of a scene.

healthy mind

Music and Memory Music is one of the most powerful means of conjuring memories. For inspirehealthmag.com ƒ #inspirehealthmag

INSPIRE HEALTH

7


natural beauty

Have fun in Stay PROTECTED and

n u S e th By Whitney Alexandra

7[IIXWYQQIVMWLIVI[MXLHE]WSJJYRMRXLIWYR%WQEKRM½GIRX as this season is, it can also take a toll on your skin. Change your skin protection and incorporate a homemade sunscreen into your sun protection regimen! )ZIV]SRIORS[WXLEXWYRWGVIIRMWMRXIRHIHXSWLMIPH]SYVWOMR from harmful UVA and UVB rays and we all want to keep our skin looking young and healthy. Knowing these powerful rays can cause premature aging and skin cancer, you may presume you are protecting your skin by using commercial sunscreens. However, many of the most popular lotions and sprays are made with chemicals that could potentially be harmful. Hereâ&#x20AC;&#x2122;s an easy and fun way to protect your skin by creating your own sunscreen. It only takes about 10 minutes to make and is a 100%-natural skin protectant that you can apply XS]SYVFIEYXMJYPWOMR[MXLGSR½HIRGIÂ&#x201E;

SALES t REPAIRRS PARTS ACCESSORIES

WHITNEYâ&#x20AC;&#x2122;S ALL NATURAL SUNSCREEN RECIPE Note: Most ingredients can be purchased at your local health food store. Ingredients: y cup coconut oil y Âź cup almond oil y 2 tablespoons raw shea butter y Âź cup beeswax pellets y 4 heaping tablespoons zinc powder (non-nano) y 20-25 drops carrot seed oil Directions: 1. Add 1 cup of water to a saucepan. Place a heat-resistant glass bowl on top of the saucepan. Bring water to a boil, then reduce to a simmer. 2. In the glass bowl add coconut oil, shea butter, and beeswax. Melt the ingredients, being sure to stir frequently. 3. Remove the bowl from heat, add remaining ingredients to the coconut oil mixture. Stir. 4. Pour the sunscreen into glass jars. 5. The sunscreen will solidify after about ive minutes. The inal result will be a spreadable lotion.

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AD  # "     "!"     WE SERVICE ALL MAKES AND MODELS

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INSPIRE HEALTH

July Â&#x192; August 2015

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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 canterburyoms.com

Wisdom Teeth (3rd Molars) Wisdom teeth are the

What Can I Expect During Surgery? Wisdom tooth

last teeth to develop and appear in the mouth. They are called “wisdom teeth” because they usually appear during a person’s late teens or early twenties, which has been called the “age of wisdom.”

surgery is one of the most common surgical procedures performed. Most people require wisdom tooth removal at some point in their life. Having the surgery as a teenager is generally easier, less risky, and the healing process is quicker and more reliable. Most wisdom tooth surgeries do not require hospital admission and can be performed in our ofice. Most people choose to do this under IV anesthesia. Today, surgery can be performed in comfort and maximal safety using our modern surgical and anesthetic techniques. Most young people can return to normal activities within a couple of days after surgery. We can discuss your options at the time of consultation.

What is an Impacted Tooth? A tooth becomes impacted when there is a lack of space in the mouth and its growth and eruption is blocked by overlying gum, bone or the adjacent tooth. Nine out of ten people have at least one totally impacted wisdom tooth resulting from a lack of space in the mouth. Impacted teeth can lead to such problems as pain, infection, crowding of teeth, tumor formation, or damage to adjacent teeth and bone. More fully developed wisdom teeth tend to cause these problems and require a more involved surgical procedure to remove them. Even though impacted wisdom teeth can cause serious problems a recent study found that wisdom teeth that have erupted into the mouth in a normal upright position may be as prone to disease as those third molars that remain impacted. The researchers found that patients with erupted wisdom teeth may be at greater risk for disease, including periodontitis. These chronic gum infections can cause bone loss around the wisdom teeth and adjacent teeth. Chronic gum infections can affect your general health.

When Should I Have My Wisdom Teeth Removed? It isn’t wise to wait until your wisdom teeth start to bother you. Generally, early removal of wisdom teeth results in an easier surgery and less complicated healing process. Medical studies strongly recommend that wisdom teeth be removed during teenage years to prevent future problems and to ensure optimal healing. It’s recommended all people have their wisdom teeth evaluated by an oral surgeon before high school graduation.

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 mouth and face 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. Board certiication requires additional study and rigorous examination. Our surgeons at COMS are certiied by the American Board of Oral and Maxillofacial Surgery.

How Do I Schedule an Appointment? You may ask your general dentist for a referral or you may call us directly. Our phone number is (785) 628-1079. We are located at 2901 Canterbury, Hays, KS. You may get additional information from our website at canterburyoms.com. We are the only full service oral surgery provider for western Kansas. We have been providing care to Western Kansans since 1968. From the beginning our simple philosophy has been to provide you with expert care in a safe and friendly environment. Today we still live by these words. inspirehealthmag.com ƒ #inspirehealthmag

INSPIRE HEALTH

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Total Lower

Body Toning Using a Chair By Christina Leidenheimer, CPT, CHLC, CPI 1%2=;31)2;%2883832)%2(8-+,8)28,)-6&988%2( 8,-+,7&98(6)%((3-2+759%87%*8)6%008,)=%6)2´8 )%7=83(3%2('%2&),%6(328,)/2))78,-7;36/398 463:-()7%759%8*6))59-'/)**)'8-:);%=83832)=396 &988%2(8,-+,7%00=392))(-71-298)7%2(%7896(= ',%-686=8,-76398-2)-28,)'31*3683*=3963;2 ,31)36):)2%8=3963**-')-8;-00,)04=39():)034 +6)%8)603;)6&3(=786)2+8,%2(832) +6)%8)603;)6&3

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INSPIRE HEALTH

July ƒ August 2015

Model: Andrea Andrade Photographer: Bobby Lecompte

exercise


2. HAMSTRING 2 NG CUR CURL UR RL

1

T move targets the This he ha hamstring stringg muscles (the gro group of three ree muscles at the back of the thigh). b B Begin by standing at thee back of the chair with feet feeet shoulder-width s ap apart. Grasp tthe top of the chair air w y r feet shoulde with both hands. Stand with your shoulder-width apart. / /IITEWPMKLXFIRHMRFSXLORIIW HMR RIIW0MJX]SYVVMKLXJSSXSJJXLIKVSYRHERHFIRH 0MJX]SYVVMKLXJS SSXSJJXLIKV yyour knee to bringg your foot toward rd your butt. Ke Keep eep the line from your hip to kknee still, only move ve the lower leg (from knee to foot) foo throughout the exercise. 6 6IXYVRXSWXEVXMRKTSWMXMSRERHVITIEXQSZIQIRXJSVVITW TSWMXMSRERHVITIEXQSZIQIRXJS 7[MXGLXSTIVfform 10 reps on the left leg. PPerform 3 sets of 10 reps onn each leg. leeg.

2 1. STEP UPS This move targets the thighs highs and butt. Begin by standing in front nt of a st sturdy chair with your feet hip-width th apart. Keep your WLSYPHIVWFEGOERHGLIWXYT LSYPHIVWFEGOERHGLLIWX IWXYT00MJX]SYVVMKLX foot and place it on the th seat att o of the chair. Use momentum to lift your yo body dy to st stand atop the seat of the chairr with w all your yo weight mostly on your right leg. down chair with eg. Step dow wn from the cha the left ft leg, then right. Switch tch to stand at atop the chair with the left leg. Step down own with th the right then left leg. Continue steppingg up and do down C alternating alternati with the right then left leg. Perform 3 sets of 10 reps on each ch leg.

3. PILATES SINGLE LEG CIRCLE d butt area. The focus is to stabilize the hips/ This move targets the entire leg, hip, and vement. pelvic area throughout the movement. Begin by standing with thee right-side of your body toward the back of the chair. Grasp the top of the chair with your right hand. Slowly, with control point the toes of the left foot and lift the left leg from the ground to bring it straight in front of you. Move the leg de of the body and then to the back of the body to make a circle shape. to the left side Return to the starting position and re repeat.

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exercise 4. DONKEY KICKS This move targets the buttocks muscles. Begin by standing with your feet shoulder-width apart about 18 inches in front of the chair. Keep a slight bend in both knees; bend at thee waist and lean forward to grasp the side edges of the seat part of the chair air [MXLIEGLLERH/IITE¾EXFEGOERH keep your neck aligned to the spine XLVSYKLSYXXLIQSZIQIRX0MJX]SYV right

4

5

INSPIRE HEALTH Tip:

5. LEG ABDUCTION DUCTION This move targets rgets the iinner thigh muscles cles of each leg. Begin by standing nding at the back of the chair. Stand to the side and place your right hand at the top of the chair. Stand tand with your feet shoulder-width s ulder-widthh apart. Flex your y left foot and slowly slow owly l with control contrrol lift li your leg to o bring it across osss the righ right leg, about 12 inches, then to thee left about 6 inches. 6ITIEX8LIKSEPMWXSXEVKIXXLIMRRIV X XLI MRRIV thigh muscle of the leg being worked. Perform 10 reps on each leg.

6

.WZILLMLZM[Q[\IVKML]ZQVO \PQ[ZW]\QVM][MIXIQZWN TJ IVSTM_MQOP\[WVMIKPIVSTM )K\Q^I\M\PMIJLWUQVITU][KTM[ JaUIQV\IQVQVOOWWLXW[\]ZM a \PZW]OPW]\\PMM`MZKQ[MZW]\QVM \PZW]OPW]\\PMM`MZKQ[MZW 3MMX[PW]TLMZ[JIKSKPM[\PQOP 3MMX[PW]TLMZ[JIKSKPM[\PQOP IVL\]UUaQV IVL\]UUaQV LEG ADDUCTION 6. LE EG ADDUCTI T ON This move ttargets the outer thighh muscles Th t th t thi l off eachh lleg. Begin by standing at the back of the chair. Stand to the side and place your right hand at the top of the chair. Stand with your feet shoulder-width apart. Flex your left foot and slowly with control lift your leg to bring it out to the left as far as ]SYGER6IXYVRXSWXEVXMRKTSWMXMSRERHVITIEX8LIKSEPMWXSXEVKIXXLISYXIV thigh muscle of the leg being worked. Perform 10 reps on each leg.

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INSPIRE HEALTH

July ƒ August 2015


Cornerstone Orthodontics

Medical Park Pharmacy

Specializing in Clear Braces and Invisalign for Adults, Teens and Children Straighten your teeth without anyone noticing!!

Kevin Regier, R.Ph.

Free Consultations!! Located in Great Bend and Hays 2340 Washington, Great Bend www.cornerstoneorthodontics.com

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Ask about our healthcare employee discount.

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

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13


mighty kids

XS[EXGLGPEWWMGQYWMGEPW2S[-LEZI two things I love to do that I can do with them. Hire an apprentice. 2IIHXS½\ a leaky faucet/paint the kitchen/wash XLIGEV#-RZSPZI]SYVGLMPH'LERGIWEVI she can hold a wrench/paint brush/ LSWINYWX½RI=IWMXQMKLXXEOIPSRKIV FYXMRXLIIRH]SY´ZI½\IHWSQIXLMRK %2(XEYKLXLIVERI[WOMPPWMRGIWLI won’t be living with you forever. (sob) Take walks. If your child resists, KMZIXLISYXMRKWETYVTSWI±;I´VI just walking to the mailbox around the corner” or “I want to swing by the by Michele Robert Poche neighbor’s to see her new garden.” The conversation along the way will be totally genuine and unscripted. Unplug. If it’s got a power cord, put it away for a predetermined amount of time while you do some other activity. And don’t break the rules. July is National Make a Difference to a Child Month. Commit to do at ',330-73988,) the next two independently. least one special thing with a child this (%-0=+6-2(3* Create a family meal together. month. Then support an organization ,31);36/%2( 0IXXLIQTMGOEXLIQI 8EGSW'LMRIWI that serves children. And spread the 6-+-(6398-2)7'%2 etc.) and get in the kitchen. The word with our nation’s policy makers (-7%44)%6*36%;,-0) memories made over preparation will to build a better future! ;)´:)%00+38%0-880))<86% outweigh the clean up. It might even 8-1);-8,396/-(773,3; become a weekly event! (3;)1%/)8,)13783*-8 Make time to chat before bed. ;,-0)%07378-008%/-2+'%6) Because every kid loves to delay WITH YOUR CHILDREN 3*3963;26)74327-&-0-8-)7# bedtime (and I’m even talking about :WTMUWLMTQVO?MPMIZIJW]\Q\I[XIZMV\[ my teenager), taking a minute to visit M^MZaLIa?M_IV\W]ZKPQTLZMV\WJMSQVL Be realistic. If you work full-time with him in the darkened room often IVLKIZMIJW]\\PM_WZTLIZW]VL\PMU twelve months of the year, planning a results in the most meaningful, candid <PMZM¼[VWJM\\MZ_Ia\WV]Z\]ZM\PQ[JMPI^QWZ [IIOP]½IPHXVMTMWPMOIP]XSSEQFMXMSYW conversation of the day. \PIV\WLMUWV[\ZI\MQ\?PM\PMZQVI[W]X The number one rule of quality time Show an interest in their interests. SQ\KPMVWZIKPQTLZMV¼[PW[XQ\IT^WT]V\MMZ_Q\P aW]ZSQL[IVLUISMILQ‫ٺ‬MZMVKM with your kids is knowing that it can Just because you’re not a sports fan happen anytime and anywhere and doesn’t mean you can’t learn a few needn’t cost a dime. players’ names. It’s amazing how much Read to them. It doesn’t matter if more my son talks to me now that he they’re 2 or 12, they’ll always enjoy it. My knows I’ll listen to basketball statistics. OMHWERH-VIEHXLIIRXMVI½VWXMRWXEPPQIRX Introduce them to yours. =SY of the Hunger Games trilogy aloud and never know what will resonate. My together. And they couldn’t wait to read son loves to cook. My daughter loves

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pets WSNYWXKMZIMXXSXLIQEWMJXLI] ZIRIZIV XVMIHMXFIJSVI-X WEPWSJYRXS[EXGL]SYV pet experience something new, and ]SY PPPIEVR[LEXWSVXWSJXLMRKWXLI]PMOI SVHSR XPMOI1]HSKMRWMWXWSRXEWXMRK lemons over and over again, despite the By Mary Tully - Tully's Training —www.tullystraining.com JEGXXLEXLIHSIWR XWIIQXSVIEPP]PMOI 1EOIWYVIXLIJSSH]SY VIWLEVMRK XLIXEWXI- QRSXKSMRKXSPMI[I½RHXLMW *))(-2+=3964)8*6)7, 463(9')-7%+6)%8,)%08,= is fresh and free from and any type of pretty entertaining. 46%'8-')-8 7%073%+6)%8 seasoning. Although we enjoy these Here are some of my favorite ways ;%=83.%>>94=39686)%8 seasoned foods ourselves, they can to share fresh fruits and veggies with my 7)0)'8-32*6)7,)24)87´ make your pet sick and should be HSK &6)%8,%2()26-',8,)-6(%= avoided. Think fresh and raw! 83(%=0-:)7 0IXXMRK]SYVTIXWQIPPXEWXIERH } Add Fresh Fruits and/or Veggies and Before we get into all the fun feel something new is very enriching, Use For Training ways to feed your pet fresh produce, I have a plastic bag in my fridge that PIX WXEPOWEJIX]WSQIJSSHW[IIEXGER - QGSRWXERXP]EHHMRKQ]PIJXSZIVXSTWSJ be toxic to your pet. Fresh produce strawberries, kale stalks, carrot tops, the that is toxic to your pet includes (but is ends of cucumbers, broccoli RSXPMQMXIHXS  stalks, etc. into. This is a great ƒ Onions way to make use of those ƒ Grapes fruit or vegetable scraps that ƒ Avocado you would normally throw ƒ 6LYFEVFPIEZIW away. ƒ Garlic Mix fruits and ƒ Moldy produce veggies with regular treats. ƒ 6EMWMRW Switching up your food

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VI[EVHOIITW]SYVHSKQSXMZEXIH XLI]RIZIVORS[[LEXXLI] VIKSMRK XSKIX-J-LEZIEPSXSJWGVETW- PPHSE 100% fruit/veggie training session. My dog Kai loves these sessions; granted, LI WEPWSEKMERX[IMVHS[LSHVSSPW [LIR- QGLSTTMRKPIXXYGI } Add Fresh Fruits and/or Veggies Into Your Pet's Regular Diet Fruits and vegetables tend to be low in calories and high in nutritional GSRXIRX[EXIVERH½FIV1SWXTIX foods on the market are incredibly processed and any opportunity to add whole, fresh ingredients should be XEOIREHZERXEKISJ=SYGEREPWSKMZI some vegetables to your dog after XLI] ZIIEXIREWETEPEXIGPIERWIV1] favorites are cucumber and celery. For the most part, the life of a modern HSKMWTVIXX]FEWMG[LMGLQIERWMX WYT to us to spice things up when we can. +PMKS_Q\PaW]Z^M\MZQVIZQIVJMNWZMILLQVO IVa\PQVO\WWZKPIVOQVOaW]ZXM\[LQM\)[_Q\P IVaVM_NWWL_MZMKWUUMVLZM[MIZKPQVOJMNWZM NMMLQVOaW]ZXM\IVM_NZ]Q\WZ^MOM\IJTM

THREE EASY WAYS TO USE FRUITS AND VEGGIES TO ADD ENRICHMENT TO YOUR DOG'S LIFE: 1. 4YX IQMR[EXIV¯KIXEFS[PFYGOIXSVXYFERH½PPMX[MXL[EXIV%HH]SYVJVYMX ZIKIXEFPISJGLSMGIERHPIX]SYVTIX½WLMXSYX 2.*VII^I IQ¯YWMRKERMGIGYFIXVE]SVEWQEPPGYTEHHJVYMXWZIKIXEFPIWERH½PP [MXL[EXIV SVGLMGOIRFIIJZIKIXEFPIWXSGO ERHJVII^I=SYVHSK[MPPRIIHXS[SVOLMW way through the ice to get a tasty surprise, or will try to break it open to get the treat. )MXLIV[E]]SYLEZIEKVIEXLSQIQEHITY^^PIXS] 3.7XYJJ IQMRWMHIWSQIXLMRK¯-RWIVXTMIGIWSJJVYMXSVZIKIXEFPIWMRXSEXS] HIWMKRIHXSFIWXYJJIH[MXLJSSHERHXLIREHH]SYVFMRHIV)\EQTPIWEVIGLMGOIRFIIJ vegetable stock, peanut butter, canned dog food, etc. Give it to your pet as is or freeze to QEOIKIXXMRKXLIKSSHMIWSYXQSVIHMJ½GYPX&EREREWEVIKVIEXJSVXLMWFIGEYWIXLI]EGXEW FSXLXLI½PPMRKERHXLIFMRHIV

7LEVMRKJVIWLTVSHYGIMWEKVIEX[E]XSRSYVMWLERHIRVMGL]SYVTIX´WPMJI0IX W be honest, we can all use more fresh fruits and vegetables in our lives.

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longevity

RED WINE ...the secret to living longer? By Rena Crappell 8,)0%8)78%28-%+-2+(-7'3:)6=-76)(;-2)%2%896%00= *)61)28)(0-:-2+*33(

factor of calorie-restricted diets. Is there another way to activate these longevity genes without restricting GEPSVMIW#-R(EZMH7MRGPEMV1(EX Harvard Medical School, found a way to duplicate the benefits of a calorie restricted diet by using resveratrol found in red wine. By producing the same effects as the calorie restricted conditions that activate the sirtuins, resveratrol could lead to greater longevity and better health. ;MXLLYRHVIHWSJWXYHMIWWLS[MRK evidence that red wine in moderation is beneficial to our health and can add years to our life, why not have a glass [MXLHMRRIV#)RNS]Â&#x201E;

In moderate ammouentdisc,ine wine is the bensdt body. for soul a 1694-1778 r, -Voltaire, French P hilosophe

R

MAKE IT RED ;LIRQEOMRKWEYGIWXV]VITPEGMRKWYKEVSVW[IIXIRIV[MXLVIH[MRI=SYKIXXLIFIRJMXSJERERXMS\MHERXTPYWW[IIXJPEZSV;IVIGSQQIRH¹=SYV (EMP]6IH²EWYPJMXIJVIISVKERMGVIH[MRI

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INSPIRE HEALTH

July Â&#x192; August 2015

Other scientists have confirmed that calorie restriction is an effective way of extending the life span of lab animals. Studies with humans are more difficult to monitor, but there have been some noteworthy reports that are consistent with the findings of the animal studies; calorie restriction increases life span and reduces age-related diseases. The red wine connection lies in the mechanism by which calorie restriction affects cellular activity. Certain genes, called sirtuins, are activated when a person takes in about 40% less calories than generally recommended.These genes are responsible for the longevity

FIND ORGANIC WINE ?IV\\WX]ZKPI[MWZOIVQK_QVMJ]\LWVÂź\ SVW__PMZM\W[\IZ\'7ZOIVQK?QVM.QVL KWUQ[LMLQKI\ML\WPMTXQVOKWV[]UMZ[LQ[KW^MZ WZOIVQK_QVM[IVL_PMZM\PMaKIVJMX]ZKPI[ML <PM[Q\MNMI\]ZM[WN \PM\WXWZOIVQKIVL JQWLaVIUQK^QVMaIZL[QV\PM_WZTLIVLUWZM \PIVWZOIVQK_QVM[)KKWZLQVO\W\PM _MJ[Q\Mš\PMZMÂź[\PW][IVL[WN WZOIVQK_QVM[ \PI\LWVÂź\IL^MZ\Q[M\PMU[MT^M[I[WZOIVQKÂş UISQVOQ\LQâ&#x20AC;ŤŮťâ&#x20AC;ŹK]T\NWZKWV[]UMZ[\WĂ&#x2026;VL <PMNZMMZM[W]ZKMWâ&#x20AC;ŤŮşâ&#x20AC;ŹMZ[\_W_Ia[\W[MIZKP NWZ_QVM"[WZ\JaTQ[\WN [\WZM[IVL\PMWZOIVQK WX\QWV[\PMaK]ZZMV\Ta[MTTWZ[WZ\JaITQ[\WN  WZOIVQK_QVMI^IQTIJQTQ\aQVaW]ZZMOQWVITIZMI \PMV[MTMK\\PM[\WZMaW]_IV\\WX]ZKPI[MI\ ?QVM[KIVJMVIZZW_MLLW_VJaXZQKM^IZQM\a _QVM\aXMIVLKW]V\ZaWN WZQOQV

YOUR SOUL

ed wine has been shown to protect against cardiovascular disease and cancer, lower cholesterol, strengthen bones, help control blood sugar levels, and increase energy production. 2S[QSVIXLEREHIGEHISJVIWIEVGL points to the possibility that red wine is also anti-aging. 6IWZIVEXVSPETSP]TLIRSPMG compound found in red wine, has been in the spotlight of the longevity studies. How did scientists make the connection FIX[IIRPSRKIZMX]ERHVIWZIVEXVSP# Clive M. McCay, a nutritional scientist at Cornell University in the 1930â&#x20AC;&#x2122;s, discovered that a calorie restricted diet enabled animals to live longer.


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inspire

NOT Y, Z A R C SO NITELY I F E D Y X E S CARR KRIS

LOVES HEALTHY LIVING &]4EXVMGME(ERÂSYWERH1MGLIPPI)WRIEYPX /6-7'%66-7*))0-2+±+6)%8² 238%79646-7-2+6)74327)*631%2-27,%4)79'')77*90 %98,36%2(;)002)77%'8-:-78(-6)'8-2+8,)74380-+,832% '6%>=7)<=0-*)78=0)

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ot the answer you might expect from a young woman living with an incurable, stage IV cancer diagnosis. A diagnosis, by the way, that came 12 years ago. -WXLEXGVE^]ERHWI\]#=)7'EVV glows gorgeously on the outside with increasing inner beauty as she thrives to the max, sharing her plant-based recipes for a healthier, more productive life with individuals throughout the country. Diagnosed with cancer on Valentine’s (E]¯LS[GVE^]MWXLEX#'EVV´W½VWX indication of a problem was abdominal pain she associated with digestive or gall FPEHHIVMWWYIW-X[EWR XYRXMPYPXVEWSYRHW and scans demonstrated lesions on her liver and her lungs that she realized she was dealing with a serious situation. She had just turned 31. If you have seen Carr on one of her numerous television appearances (she captivated the audience on Oprah) or read one of her best-selling Crazy Sexy books, you already understand her passion for healthy living and her

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INSPIRE HEALTH

July ƒ August 2015

commitment to helping others live healthfully. In a recent interview Carr discussed her journey for Inspire Health readers. ™Kris, how did you decide to pursue a more positive, healthy lifestyle so quickly after your diagnosis? An incurable cancer diagnosis can be really disempowering because, like any patient that gets saddled with a diagnosis, ]SY[ERX]SYVPMJIFEGO=SY[ERXXS believe there is something you can do. I wanted to cut it out, get rid of it, and move on. But because I didn’t have that opportunity, and still don’t, I decided to learn how to love and care for myself, just as I am.To participate in my wellbeing rather than contribute to my sense of desperation and loss.Thankfully my disease is slow-growing, so I’ve had time process my emotions and learn how to feel better. Cancer aside, I had other health issues at a young age, so rather than sit back and do nothing, cancer motivated me to take action. I decided to eat better, be kinder to myself, and to

Crazy is always def ined as out of t he box, for ward t hinking. People say, t hat idea you have, it’s crazy and you say really? Watch me! And Sexy is empowering.


take care of this precious body I have, for as long as I have it. ™Were you always as determined and optimistic as you are today? I think I am a pretty optimistic, glass half-full person. But that’s not to say XLEX-HSR´XLEZIQ]HS[RHE]W;LIR the emotional darkness rolls in, I allow myself to feel my feelings deeply and fully express what’s going on so that I can move through it. In the early days, it was very important to acknowledge my sadness, depression, and even rage at

times.Today, the blues don’t last as long, especially when I check in and see what’s really going on. Being compassionate with ourselves is the key to nurturing that STXMQMWQERHNS];LIRRI[MWWYIWEVMWI we can do best to be as supportive and loving as possible. ™Although you recommend a plantbased lifestyle to maintain health, you also acknowledge the role of traditional medicine. How do you balance the two approaches to health? I don’t believe that health is an

either or approach. It should be “and”. Because there is no treatment for my disease, I don’t really have any traditional options, but I have an incredible doctor who tracks me. If my disease becomes aggressive, and new treatment options become available, I would absolutely GSRWMHIVXLIQ;LMPI-XLMROMX´WVIEPP] MQTSVXERXXS½RHXLIFIWXHSGXSVJSV your particular challenge, don’t stop there. I also have wonderful functional medicine doctors who treat more than the symptom. My oncologist doesn’t know everything about nutrition, healthy

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INSPIRE HEALTH

21


inspire lifestyle practices, and acupuncture for example. My integrative team doesn’t know what he knows about oncology. 3YVFSHMIWEVIMRGVIHMFP]QEKRM½GIRX complicated systems and to rely on one QIXLSHMWSJXIRWLSVXWMKLXIH;IRIIH a holistic way of caring for our bodies as STTSWIHXSNYWXPSSOMRKEXSRIWTIGM½G TVSFPIQ;IEVIQSVIGSRRIGXIHXLER we think.

all the obligations in the world. But how often do we stop and ask what makes us LETT]#;LEX[SYPHQEOIYWJIIPKSSH# ;LEXQEOIWQEKMGMRSYVPMJI#8LIQSVI we do that, the more aligned we feel with our careers, our relationships, and even SYVTYVTSWI;LIR[I´VIMRXLEXWXEXIEX least in my experience, work doesn’t feel EWHMJ½GYPXMXJIIPWRSYVMWLMRKEWSTTSWIHXS depleting.

™Have there been any tough choices between holistic and traditional medicine over the years? I saw many oncologists in the FIKMRRMRK¯¯[LMGLMW[L]-VIGSQQIRH second opinions! Some of the options they presented, such as a triple organ transplant, seemed totally ridiculous.That was just too risky and unproven. In the end, I chose a doctor who I could trust ERH[LSLEHLMW½RKIVSRXLITYPWISJ the research that was actually happening with my very rare cancer. If you’re in a similar situation, do your homework. ;LIXLIV]SYLEZIGERGIVSVERSXLIV GLVSRMGHMWIEWI½RHEHSGXSV[LSGER be the best captain of your wellness team. But remember to meet him or her half way. It’s easy to get prescriptions, and they often help, but sometimes the changes we need to make happen on our plate, at the gym, and through managing our stress levels. Healthy living is a daily practice.

™ Your Crazy Sexy brand is creative and contemporary. What inspired that association? ;IPPMXHMHR´XWXEVXEWEFVERHSV a career, it was a way of coping. But when people started to resonate with what I was writing about, it turned into something much bigger and more beautiful. Crazy Sexy Cancer actually began as mass email updates to family and friends when I was newly diagnosed. They were my way of keeping everyone informed and also sharing my sense SJLYQSV8LIR-QEHIE½PQ[MXLXLI title. After that, I knew I had a lot of information for young women who were newly diagnosed, so I wrote a couple of books and the Crazy Sexy name just kind SJXSSOSJJ-HI½RI±GVE^]²EWERSYXSJ the box, forward thinking attitude. And Sexy is empowering. Today, I write for a wider audience. I’m passionate about teaching people about prevention in a way that is fun, feels light, inspiring, and hopeful as opposed to something that is dreaded and “oh KSWL]SY´VIKSMRKXSQEOIQIIEX½FIV² Prevention needs a makeover so Crazy Sexy is a good way to do it.

™ Balance is an important aspect of healthy living.You are always on the go from your popular blog to your recipe research. How do you balance the diverse demands of your Crazy Sexy projects? I do my best not to take on more than I can handle. Because nobody feels good when they’re stretched too thin. It doesn’t matter if you’re a cancer patient or a mom dealing with a heavy schedule with her children. I’m very aware of what I can do and can’t. Also, I really try to go in the direction of what creates joy and happiness in my life. In my career I have the privilege XSFIEFPIXSHIGMHI[LEX½PPWQIYTERH what drains me. If I’m not creating enough joy and happiness, my health suffers. It’s easy to say,“yes” to all the opportunities and

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™Who is your inspiration? So many people … I’d say my grandmother. She was an incredible [SQER¯¯EGLIJEGEVTIRXIVERH an entrepreneur. She was big and bright and very loving with an electric personality. She’s always with me, especially when I’m creating recipes in the kitchen. If she were alive today she would probably chuckle because I really didn’t have any skills in the OMXGLIR[LIR-½VWXWXEVXIHXLMWNSYVRI] ±=SYLEZI2I[=SVO8MQIWFIWXWIPPMRK FSSOW#-RGVIHMFPI²WLI[SYPHWE]

My mom is a huge inspiration to me, too. She had me when she was very young and she and my grandmother raised me together.They deserve the credit for my can-do attitude. Because good or bad, when something went down in my family, we just rolled up our sleeves and took care of business. ™ It sounds like you have a lot of positive female role models in your family. Absolutely. My mother and grandmother basically gave me everything I needed. I didn’t feel like I was missing anything with these two powerhouse whirlwinds at my side. ™;LEXMWXLIQSWXWMKRM½GERXPMJI lesson you have learned in recent years? If anything, cancer has taught me not to wait to take care of yourself and pursue your dreams. Do what excites ]SY)\TPSVI[LEXQEOIW]SYJIIP[IPP GSRXIRXERHGSRRIGXIH=SYHSR´XEP[E]W LEZIXSQEOILYKIGLERKIW=SYGERXEOI small steps every single day that bring you closer to your joy. At the end of our lives, all we have are memories. If we can make them heart-centered and joyful we’ve lived a really wonderful life. ™ What has been personally exciting ERHJYP½PPMRKJSV]SY[MXL'VE^]7I\]# I’d say all the loving emails from people who have embraced some of the practices I teach and as a result, have had their own powerful shifts in their relationships, work, health, and family dynamics. I feel grateful to be able to reach people and help them.That’s really XLIQSWXQEKRM½GIRXXLMRKXLEXLEW happened since all this started. ™ What gives you the mental and physical energy to keep going forward? The energy continues to stem from the fact that I love what I do and I love the life that I have. It doesn’t feel like I’m ½KLXMRKMXHSIWR´XJIIPPMOI-RIIHI\XVE encouragement or stamina to keep going.This is my life; this is it. I say, “turn s--t into champagne.” ™ What do you do to stay healthy


e m t h g u a t s cancer nhoat to wait when traveling? I make sure I care for my body in some way because travel is a big part of my job and it takes its toll on all of us, especially when we’re alternating between time zones on any given day. =SYLEZIXSFI¾I\MFPIFYXMX´WRSXE time to just throw every good habit out the window. So I ask myself what can I HS#-GERHSQMRYXIWSJI\IVGMWIERH get a good night sleep. I have a sound machine so the noisy people down the hall are blocked out and I can really sleep. I also cover all those little electric eyes with towels so my room is pitch FPEGO¯¯XLMWLIPTW]SYVWPIITFMKXMQI And I bring some of my own snacks and Q]WYTTPIQIRXW'IVXEMRP]]SYGER½RH restaurants that have healthy food, it’s not impossible. ™ What are your top tips for a healthier, happier lifestyle? Depending on what’s going on in my personal life I might say sleep is more important because I might not be getting enough sleep at that time, or drink your vegetables because I love NYMGMRKERHQEOMRKWQSSXLMIW)EXMRK

QSVIZIKIXEFPIWMWHI½RMXIP]MQTSVXERX )ZIV]SRIGSYPHEPWSFIRI½XJVSQXEOMRK stress down a notch. And of course, I suggest exercise. But this sort of advice all becomes a common to-do list you can see in any health magazine, blog or website. I think the most important thing for people to do is to take an internal MRZIRXSV]¯¯XSVIEPP]GLIGOMR[MXL XLIQWIPZIW;LIXLIV]SYHSXLEX[MXLE journal or a long hike where you can be alone and clear your mind. Ask yourself XLIUYIWXMSR±;LEXMWXLISRIXLMRK I am not doing, that if I did do, would QEOIQIJIIPWSQYGLFIXXIV#²8LI answer might not have anything to do with food. It might have everything to do with leaving a toxic relationship; changing the dynamics you’re experiencing at work, making peace with your mom or forgiving someone. I am less interested in saying what you should do and more interested in encouraging you to seek your own answers. Give yourself enough time and space to tap in and have that VI¾IGXMZIMRUYMV]-KYEVERXIIXLEX[LIR you do, and I know this from my own life, the best answers always come.

™ What is your favorite relaxation method? I love listening to inspirational XEPOWMREKSSHFEXL[MXL)TWSQWEPXW lavender, and baking soda. I also love watching documentaries. A good bath and an awesome movie with my dogs surrounding me, everybody on the sofa SVXLIFIH¯¯XLEX´WLS[-YR[MRH ™ What is your favorite crazy sexy food/juice? I make a very simple juice every morning and it usually involves cucumbers, celery, apples, lemon, and ginger. I make enough so I can have another glass later in the day; it really helps me feel refreshed and replenished, kind of like a reboot. And I like chocolate! A good piece of dark chocolate goes a long way with this girl! It’s about balance and what makes you feel good. I think that once we clean up our palates a little bit and get in touch with the garden, it’s easy understand how wonderful real food can actually taste if prepared well. But pursing perfection is a waste of time. Pleasure is important too.Thus, the chocolate.

3ZQ[+IZZ¼[VM_M[\JWWS+ZIba;M`a2]QKM_QTTJMI^IQTIJTM7K\WJMZ_Q\PUWZM\PIVR]QKM[UWW\PQMIVLV]\UQTSZMKQXM[ IVLIVMI[a\PZMMLIaKTMIV[MAW]KIVÅVLW]\UWZMI\KZIba[M`aR]QKMKWU0MZJWWS[IZMWVSZQ[KIZZKWU)UIbWVKWUIVL I\UIRWZZM\IQTMZ[<PMJM[\XTIKM[\WKWVVMK\_Q\P3ZQ[+IZZIZMQV\PMKWUUMV\[WN PMZJTWOWZ^QLMWXW[\[WZWV.IKMJWWSIVL <_Q\\MZ;PMTW^M[1V[\IOZIU8QV\MZM[\Q[PMZLZMIUQVO[XIKM inspirehealthmag.com ƒ #inspirehealthmag

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discover T%/)=396:-8%1-271%/)796) =39´6)+)88-2+)239+,3* 8,-732)6)1)1&)6%0;%=7 838%/)-8;-8,8,%832) %28-3<-(%2873-07)<86%'87 ACIDS. Itâ&#x20AC;&#x2122;s understandable why so many people become overwhelmed and unsure about what and how much they should actually be consuming. 1ER]SJYWLEZIWTIGM½GHI½GMIRGMIW that can be addressed with different vitamin regimens, but there are GIVXEMRWYTTPIQIRXWXLEXGERFIRI½X all of us.

s t n e m e l p p u S 5

CALCIUM V Natural Forms: milk, dairy products, leafy green vegetables, beans, calciumJSVXM½IHJSSHW V &IRI½XWbone health and osteoporosis prevention, overall healthy cell function V Daily Dosage: 1000 mg (women under 50), 1200 mg (women over 50)

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EĹ˝Ç Ä?Ä?Ä&#x17E;Ć&#x2030;Ć&#x;ĹśĹ?WÄ&#x201A;Ć&#x;Ä&#x17E;ĹśĆ&#x161;Ć? ώϾϏϭÄ&#x201A;ĹśĆ&#x161;Ä&#x17E;Ć&#x152;Ä?ĆľĆ&#x152;Ç&#x2021;Ć&#x152;Ĺ?Ç&#x20AC;Ä&#x17E; ,Ä&#x201A;Ç&#x2021;Ć?Í&#x2022;<^ϲϳϲϏϭ

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INSPIRE HEALTH

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MAGNESIUM V Food Forms: legumes, nuts, seeds, whole grains, green leafy vegetables, QEKRIWMYQJSVXM½IHJSSHW V &IRI½XWbone health, heart health, type 2 diabetes prevention, migraine management V Daily Dosage: 310-320 mg for women and 400-420 mg for men. Children need lesser quantities

FISH OIL - Omega-3s, namely IMGSWETIRXEIRSMGEGMH )4% ERH docosahexaenoic acid (DHA) V Natural Forms: mackerel, trout, herring, sardines, tuna, salmon, sturgeon, mullet, anchovies V &IRI½XW heart and blood vessel LIEPXLI]ILIEPXLMR¾EQQEXMSR reduction, brain function V Daily Dosage: K)4% (,% Higher quantities can cause health complications. NOTE: Take with food for better absorption. Only XEOIWYTTPIQIRXWGIVXM½IHXSFIZIV]PS[MRLIEZ] metals, contaminants and research products.

NOTE: )\GIIHMRKVIGSQQIRHIHHSWEKIWWLSYPHFI avoided, as excessive quantities can be toxic and lead to health complications.

B COMPLEXXLMEQMR & VMFS¾EZMR (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), cobalamin

&  JSPMGEGMH V Natural Forms: whole grains, nuts, seeds, beans, peas, dairy, lean meats V &IRI½XWheart health, stroke and blood clot prevention, energy production V Daily Dosage: )EGLSJXLIIMKLX individual vitamins within this complex LEWMXWS[R6(%&IWYVIXSGLIGOPEFIPW FIJSVIYWMRK)\8LMEQMR¯QKZW *SPMG%GMH¯QGK

NOTE: ;SQIRSZIVWLSYPHXEOIE& supplement because age makes it harder to absorb this nutrient from food.

IRON V Natural Forms:MVSRJSVXM½IHGIVIEPW and breads, leafy green vegetables, dried fruit, nuts, beans V &IRI½XWincreases red blood cell production to prevent anemia and loss of energy V Daily Dosage: 18 mg (before QIRSTEYWI  QK EJXIVQIRSTEYWI NOTE: At high doses, iron can be toxic, especially to children.

Of course, it’s always best to obtain our nutrients by eating a rainbow of all-natural whole foods. Unfortunately, sometimes life gets in the way of perfectlybalanced nutrition at every meal.Vitamin supplements were created for this very purpose.They literally supplement a (hopefully) healthy diet with whatever it’s lacking to keep you and body operating at TIEOIJ½GMIRG] ;W]ZKM["VQPOW^ 6I\QWVIT1V[\Q\]\M[WN 0MIT\PIVL_MJULKWU

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weight loss you more energy, and allow you to feel QSVIWEXMW½IH'SRWYQMRKXLIJSPPS[MRK nutrient-packed foods will jumpstart weight loss and give your body what it needs!

POWER YOUR BODY FOR WEIGHT LOSS: Eat nutrient-dense food to feel energized and lose weight By Tami Charbonnet, CPT

S

ometimes it takes what seems like superhuman willpower to say "no" to doughnuts, ice cream, candy bars, fried foods, and other high-calorie, low-nutrient nibbles. So what’s the real secret to achieving a lean FSH][MXLPSXWSJIRIVK]# 2YXVMIRXHIRWMX]MWXLIVEXMSSJ RYXVMIRXWMREWTIGM½GJSSHGSQTEVIHXS the total calories it contains.The science behind weight loss seems simple. For example, if 1,500 calories are consumed ERHEVIFYVRIHEGEPSVMGHI½GMX of 500 is created, and weight loss is the result. Unfortunately, losing weight and keeping it off is not so simple.There will be moments of weakness in every person’s weight loss journey. However,

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INSPIRE HEALTH

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choosing foods dense in nutrients will fuel your willpower and leave you super energized, and that’s the real secret! As a personal trainer, I recommend no more than a 500-calorie per day HI½GMXJSVQ]GPMIRXW[LSEVIXV]MRKXS PSWI[IMKLX;L]WLSYPH[IIEXRYXVMIRX dense food while decreasing caloric MRXEOI#1E\MQM^MRKRYXVMIRXWGSRWYQIH will allow you to eat more food, feel more WEXMW½IHERHPSWI[IMKLX-XMWZIV]HMJ½GYPX to eat too much fresh fruit, and it is nearly impossible to overeat fresh vegetables. According to the Mayo Clinic, “By including plenty of fresh fruits and vegetables and whole grains in your diet, you can feel full on fewer calories.” )EXMRKPEVKIVTSVXMSRWSJLMKLRYXVMIRX foods, will stop your hunger pains, give

Vegetables.Vegetables are high in nutrients and a wonderful source of antioxidants. Be sure to choose a variety of colorful vegetables! brown/tan/white:KEVPMGGEYPM¾S[IV mushrooms, ginger, jicama, turnips, parsnips red: beets, radishes, tomatoes, red peppers, rhubarb orange/yellow: butternut squash, carrots, yellow peppers, pumpkin, summer squash, sweet corn, sweet potatoes green: artichokes, arugula, broccoli, green beans, lettuce, okra, zucchini, endive, spinach, leeks, cucumbers, brussels sprouts blue/purple: eggplant, purple cabbage, TYVTPI¾IWLIHTSXEXSIW Fruit. Choose a colorful variety to maximize nutrient density. white: bananas, pears, dates, peaches green: green grapes, kiwi, avocados, lime red: apples, blood oranges, strawberries, cherries, pomegranates yellow/orange: apricots, cantaloupe, oranges, mangoes, pineapples, peaches blue/purple: blueberries, blackberries, purple grapes, plums, raisins Grains. Grains are a great source of :MXEQMR&½FIVMVSRWIPIRMYQQEKRIWMYQ ERHGEVFSL]HVEXIW7SYVGIWSJKVEMRWEVI quinoa, brown rice, whole wheat pasta, oatmeal, whole wheat bread.

MAKE YOUR CALORIES COUNT The average candy bar has approximately GEPSVMIW=SY[SYPHLEZIXSGSRWYQIXLI following amount of nutrient dense foods to IUYEPXLIGEPSVMIWMRNYWX32)GERH]FEVSRI cup of cherry tomatoes, one cup of celery, one cup of cucumber, one cup of carrots, one cup of cooked kale, one cup of broccoli, and one medium banana. The candy bar may you leave you hungry and looking for more calories, whereas all of this low-calorie, nutrient-dense food will keep you full until your next meal.


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,=23840%2 %,-/-2+86-4 *360%&36 (%=#8,) 0)%:)7%6) ',%2+-2+-2:)61328%2( 8,)2);0-*),-/-2+74%-7%2 )<,-0%6%8-2+;%=83+)8*-8 ;,-0)=39)2.3=8,)&)%98-*90 13928%-27 ;LIXLIV]SYVKSEPMWXSKIXFEGO on track physically, de-stress mentally, SVQIIXRI[TISTPI2I[0MJISJJIVW a wide range of activities to help you reach your next level of physical and emotional wellness. Daily hikes, early morning stretch classes, Chi Kung, strength and weight training, water aerobics, yoga, core GSRHMXMSRMRKTMPEXIW^YQFE½XFEPPERH dance kinetics are all in your preTPERRIHEGXMZMXMIW=SYEVIWYVIXSKS LSQIVINYZIREXIHEJXIVXLMW½XRIWW program and spa service. (MRMRKEX2I[0MJIGSRWMWXWSJ energy packed, low calorie gourmet cousine to help eliminate toxins and impurities and stimulate weight loss.To assist in continuing a healthy

lifestyle, you can take cooking classes, nutrition and wellness workshops and participate in nutritional counseling. 2SXSRP][MPP]SYKIX½XEX2I[ 0MJIFYXEXSXEPFSH]XVERWJSVQEXMSR through holistic health and wellness programs, meditation and relaxation techniques will get you on your way to a stronger, happier lifestyle. ;MXLEPPSJXLMWMX WRS[SRHIV XLEX2I[0MJI,MOMRK7TELEWVIGIMZIH QER]EGGSPEHIW VSR7TE WSJ%QIVMGE V8ST;SVPH*MXRIWW:EGEXMSRWSR 8SHE]172&' V6IEHIV WChoice Award for Best ;IMKLX0SWW7TE 8LIVIEVITVSKVEQWXS½XIZIV] budget, from a 2 to 4 night Mini Vacation, to a 5 to 10 night Jump Start Getaway. ;IWYKKIWXXLIRMKLX;IMKLX 0SWW6IXVIEXEXSRP]TIV night all inclusive, plus as a bonus, you receive a free spa treatment for every 3 nights you stay. The 2015 Season runs from May 14 through September 28th.

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Battling for her life, Annetta Schaub has found home is where her greatest strength lies. by Veronica Coons vcoons@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com or most women, home is where the things left undone confront us. Time sitting down and visiting with our loved ones should happen more often, but it’s easy to get busy rushing around inishing the laundry, vacuuming carpets, mopping loors, cleaning bathrooms, planning and cooking meals and making sure the pets get fed. While we love our homes and our families, it’s easy to take it all for granted. We feel we can afford to do that. We take it for granted that there will be another day, somewhere down the road, when we can relax and hang out with family, and in the meantime, live and maintain what we have. But what if today that all changed? A visit to the doctor revealed that little cough or pain we’ve been experiencing was actually a life-threatening cancer? Would we inally stop and appreciate all the blessings we’ve received, and enjoy them to their fullest, not taking for granted that we will always be with our loved ones? Perhaps. Cancer is a tricky disease. Depending on how it

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presents itself, the course of treatment can be surgically quick and of short duration, or it can be quite the opposite, likely to be battled for the long haul. Still, life goes on, and that life can be full and rewarding, as Annetta Schaub of Great Bend is inding. In between courses of chemotherapy, when her strength fails her and she feels sick, there are times when she feels well enough to go to ball games with her kids and enjoy working in her garden, watching the antics of the free-range chickens on their farmstead, and spending time with her husband. Cooking a meal, cleaning her house, and going to work are all little luxuries, not mundane things to be taken for granted. “Now, I really look forward to going to work,” she said. “It’s not ‘I have to go to work,’ but ‘I get to go to work’.” And through her experiences, a vast and strong support system is there to cheer her on and offer their help when needed. A goal to be there On a mid-June morning, Annetta sees her children off as they set out for their summer activities. While it is a good day for her, they aren’t always that way. She’s currently partway through a prescribed course of six rounds of the chemotherapy drug methotrexate, in her second battle against osteosarcoma in as many years. The irst time, it presented itself in her shin, and now it is


in her lungs. And while the news may seem bleak, the good news for Annetta is it’s only in one lung, and the drug appears to be stabilizing at least a few of the tumors. Before cancer, Annetta was already a force to be reckoned with. Loud, vibrant, and iercely protective of her kids. There wasn’t a ball game she attended where she wasn’t vocal when she disagreed with the referee. She walked miles every day with friends and was in great shape, and she was deeply in love with her iance Kurt and her kids, Blaine, Bryce, Brynn and Lydia. If the tumors can be stabilized, they can be surgically removed. It might mean living with only one lung, but many people live long, satisfying lives with only one lung, Annetta points out. For this mother of four, living to see her children graduate from school is one of her greatest hopes and desires. Anything more will be icing on the cake. The day life became precious One day, in the spring of 2013, she noticed an unexplained, intense pain in her shin. Over-the-counter pain medicine didn’t help, and two days later, she was sitting in her doctor’s ofice. “After he took x-rays, I remember telling him it was probably like most things, the pain is there but no one can say what it is, and it will go away on its own,” she said. “Then he told me, ‘Oh no, there’s deinitely something there.’ ” He didn’t say what, but he made arrangements for her to see a specialist right away. “I knew then, deep down, that I had cancer.” Sure enough, following a biopsy, doctors conirmed she had a rare form of primary bone cancer called osteosarcoma. Only 2,500 new cases are diagnosed each year in the United States. It’s a very fast-growing cancer, and rare enough that clinical trials are few and far between. This limits the options available to combat the condition. There was never a question in Annetta’s mind that she would ight. Her irst round with the cancer was a learning experience for the whole family. The family had to pull together to help mom as she underwent several rounds of chemotherapy, followed by surgery to remove the tumor, and several additional rounds of chemotherapy to eradicate any trace of the disease from the rest of her body. It put her through the wringer, but it also taught her who in her life she could depend upon. Nobody gets through cancer without a strong support system, and family, friends, and co-workers all stepped in and did what they could to help, from taking kids for the

day, cooking and dropping off meals, and bringing cheer whenever possible. While she was ighting that irst battle, she missed Mother’s Day with her kids. But her friend Amy Stein, a Great Bend photographer, picked up the kids and did a photo shoot with them. On Mother’s Day, Annetta received sparkling images of her children, some holding up signs that read, “What does your mom do? Mine kicks Cancer’s butt!” “It meant the world to me,” she said. “For Amy, it was something so small, something she does every day, but for me it was so wonderful.” Wedding bells As the chemotherapy wrapped up, Annetta and Kurt began making plans for a wedding. She had spent months bald, with sores in her mouth, not knowing from day to day if she would have the strength to do the mundane things others take for granted, like getting up to go to the bathroom. “When I could inally cook a meal for my family again, it felt so good!” she said. “My husband, Kurt, worried and reminded me I couldn’t overdo it.” As her hair returned, and she began shopping for a wedding dress, her doctor found a spot on her lungs during a routine follow-up exam. It was something to keep an eye on. As the big day drew near, the concern level went up, but there was no stopping the family now. In addition to a wedding celebration, the family prepared to move into the home that had been in Kurt’s family for three generations. Family and friends helped Annetta Photo by Amy Stein and Kurt mark their special day with joy and celebration. Now sporting a full head of curly dark brown hair and a “O t b k always l “Osteosarcoma, if it comes back, lovely gown, Annetta was a vision, full of life. comes back in the lungs,” she said. And yet, And the home, a country farm house, life was going to have to continue to go on, was the perfect place for the family to write the whole family realized. the next chapter in their lives together. Her children reacted in different ways to Flower beds were dug and planted, and the news. Her daughter, Brynn, was angry inside, the walls illed with trophies and at God for allowing the cancer to return, hunting memorabilia, family pictures, and and she wasn’t afraid to share her anger out signature accents that made the old house loud. What more did her mother need to feel like home. prove? It was her brother, Bryce, who put it in Round two perspective. But in December of 2014, the storm that “Don’t be mad at God,” he told her. had threatened for months inally cracked “Don’t you know God only uses his open. The cancer was back, and this time it strongest soldiers to ight the toughest was in Annetta’s lungs. battles?” inspirehealthmag.com ƒ #inspirehealthmag

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The family was speechless, Annetta remembers. Then, the next moment, Bryce was heading out the door to shoot some hoops, and there was no more questioning God’s plan. Texas Annetta geared up for her next big battle. It would require her to go to M.D. Anderson in Houston, Texas. That’s where the treatment was outlined and, the family learned, the cancer treatment center wanted Annetta to stay in Houston for the entire course of treatment. “I told them I couldn’t do it. I showed them a photo of my four kids. This is why I can’t do it. I have too much to do in this life,” I told them. The doctor told her someone was going to have to step up to the plate, but still, she insisted there had to be another way. Finally, doctors at M.D. Anderson conferred with Dr. Mark Fesen at the Heartland Cancer Center in Great Bend. They agreed if she could go through the irst round of chemotherapy in Houston, and follow all the after-care to the letter, she could do the rest of the treatment in Kansas. Her friends stepped up, too. A fundraiser was organized, with a silent auction, photo booth, games, and a meal. T-shirts and liers with images of Annetta as Rosie the Riveter began to appear on the streets of Great Bend. Money was raised to help with not only the treatment, but the travel to Houston and back. It was a trip she was determined not to make often. Fighting for her kids “I was ighting for my kids through that whole irst round,” she said. “I had to take lethal doses of chemicals, and my mouth broke out in sores soon afterward. I had to take other drugs to combat the side effects. I had to drink several ounces of water every hour for days afterward in order to lush the chemicals from my body. We recorded everything – every ounce of water, every medication dose, because I was not going to miss being with my kids.” It was a challenge to her to feel well enough to get back on the plane Thursday and go home, where her sister-in-law was staying with the four. Listening to her body Her battle with cancer has taught the whole family not to take the little things for granted. It has taught her kids not to take mom for granted, too, she said. It has also taught her to pay attention to the

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July ƒ August 2015

Photo by Amy Stein

messages her body is sending her. Things like white-blood cell counts have become determining factors on whether she will attend a ballgame or school program. She tries her best not to miss any, but when she has to say no, her family understands. During her irst battle with osteosarcoma, she began to feel weak one day after completing a round of chemo. She ended up being taken directly to the emergency room, and from there, transported to the hospital where she could be monitored in a room where everyone who came in contact with her had to be suited up. Her white blood cell count had dropped to .03, where a normal person’s is between 4.0 and 7.5. It was so low, she could die if someone coughed in her direction, she said. It was a feeling she will never forget, and now when she starts to feel weak, she knows to take it easy and monitor her activity. Her cell counts are monitored many times a week when she is doing chemo. Bargaining When she was diagnosed for the second time, she pressed Fesen to explain what happens when there are no drugs left to take. She was told if she stopped chemo today, she would have 12 to 18 months to live. That wasn’t good enough. She’s not stopping until it’s over. She’ll either win or it will kill her, she said. “I have conversations with God every day,” she said. It would be so much easier, she admits, if she didn’t have kids. “I bargain with him to let me see them all

graduate from high school. That’s what I’m shooting for.” There are nights when she feels she can give all her pain and concern to God, but the next day, it is there again. It is a constant battle not to take it back up again. But surprisingly, she wouldn’t change the experience she has had. She’s witnessed her kids grow in ways other kids never do. They understand now how precious life is, and not to take things for granted, she said. While there are options left on the table for Annetta, there are far less than for other types of cancer. If the drugs she’s taking now, some of the most powerful available, don’t work, the next couple of options have less chance of working. Still, she’s hopeful. “I’m a Murphy’s Law kind of person,” she said. “It will probably be the last drug I take that inally kicks this.” She has come to terms with the possibility she may never again be cancer free. But, she’s learned that life doesn’t stop for anything, not even osteosarcoma. “Cancer doesn’t care what your status is in life,” she said. “Life doesn’t stop. It continues.” Always a planner, she has to put herself irst the weeks when chemo starts. It’s the hardest thing to do because she has always put her kids irst. She’s found writing about it on her private support page helps, and keeps all the wonderful people who support her up with what is happening. Her team makes home the best and only possible place to wage this battle, and with some luck, possibly even win this war.


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Impact that matters.

What kind of an impact can a hospital make on a community?

$1,383,194

of community benefit dollars from Clara Barton, going directly to area residents for subsidized or free healthcare, financial assistance, health improvement services and educaon

as a not-for-profit, private hospital, we serve everyone, regardless of their ability to pay The Hospital’s not-for-profit status means that any revenue for services, over expense, is directly invested back into the Hospital and Clinics. The Hospital’s private status means that the community and county do not support the Hospital through tax revenues.

countless volunteer hours by providers and staff, serving our community Our employees act on boards and community improvement panels; they are volunteer instructors, coaches, and Sunday school teachers. They give back in too many ways to count! x x x x

vaccines for children (VFC) program free school physicals reduced cost lab fair tests doctors who make house calls to local nursing homes

x x x x

6th grade health fair and public health seminars high school job shadowing medical/PA student/clinical rotaon site scholarships awarded annually

You inspire health. You inspire us. Every year, you, and donors like you, help the hospital provide these services, by donang to Clara Barton Hospital Foundaon. You fund this impact with new equipment, facilies, programs, and growth.

Call (620) 653-5012 to find out how you can support the Foundation.

www.clarabartonhospital.com Clara Barton Hospital

Clara Barton Medical Clinic and Specialty Outreach Clinic

250 W 9th, Hoisington, KS 67544 252 W 9th, Hoisington, KS 67544 July ƒ August 2015

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Clara Barton Surgical Services

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351 W 10th, Hoisington, KS 67544

353 W 10th, Hoisington, KS 67544

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July - August Inspire Health 2015  

Inspire Health Great Bend magazine encourages women everywhere to embrace natural living as the key to true and lasting health by promoting...

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