Wellness For Life
THE FIT EXPERIENCE:
THE ODESSA FAMILY Y pg. 12
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Wellness For Life
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Publisher Mary Hunt, Ha! Publishing Editor Evangeline Ehl Publication Manager Mary Hunt Sales Brandi Williams Writers Imelda Allen, Kim Clinkenbeard, Joy Harriman, Wendy Hilliard, Ben McCampbell, Keliree Mitchell Monique L. Schaal, M.S. Photography Mark Swindler, The Odessa American, The Odessa Family Y Design Clay Adams, Sarah Fleck, Chantel Miller
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Diabetes Prevention & Weight Loss: Practical Tips to Reduce Risk Weight Loss: Fact & Fiction
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Get Fit With Kim: Under Pressure Woof Woof! The Dog Blog by Mindy
23 Retail Therapy: Four Ways to Reveal Better-Looking Skin
10 Winter Workouts 12 The Fit Experience: The Odessa Family Y
24 Recipe: Peppermint Ginger Tea
ON THE COVER The Odessa Family Y continues in their mission to build strong kids, strong families, and strong communities.
READ MORE ON PAGE 12
Correction: In last month’s story “Hearing Loss & You” Dr. Lourdez Zamora-Fierro’s and Dr. Kelley Yancey’s names were misspelled. an apple a day january 2012
Diabetes Prevention & Weight Loss: Practical Steps to Reduce Risk by Monique L. Schaa1, M.S.
e hear the word “diabetes” so frequently that we can become numb to the vast implications this disease has on individuals and the population as a whole. You may be an organic-eating vegan marathoner, or perhaps you are eating grease-laden french fries as you read this and you can’t even remember the last time you purposefully moved your body. Current research is showing that neither group is safe from type 2 diabetes. In the U.S., the Center for Disease Control (CDC) estimates that diabetes affects 1 in every 9 adults. It seems as if it is unavoidable, but in reality there are simple things that you can do every day to lower your risk. Simply stated, type 2 diabetes is characterized by the reduced ability (or inability) of the body to move the sugar ingested and in the bloodstream into the cells to be used as fuel. This creates large problems in the body because excess sugar in the blood alters the homeostasis in the body. The pancreas and liver become damaged and a cascade of events triggers major problems in normal functioning. A recent study from Baylor College of Medicine noted that individuals with type 2 diabetes have much higher risks for developing cardiovascular diseases, which is currently the highest cause of mortality in the U.S.
Type 2 diabetes is the most common form of diabetes, which affects more than 18.8 million people each year. You may not even notice the symptoms such as increased thirst, frequent infections, blurred vision, cuts/bruises that are slow to heal, tingling or numbness in the hands and feet, recurring skin or bladder infections, and often there are no symptoms. In the U.S., 65% of the population is not classified in a healthy weight category. Two-thirds of U.S. adults have excess body weight, and this makes it difficult for the body to regulate blood sugar. TYPE 2 DIABETES RISK AND WEIGHT LOSS A recent study from China Medical University cited the importance of lifestyle modification to reduce the risk for mortality in type 2 diabetes prevention and maintenance. Weight loss has repeatedly been shown to be an extremely effective strategy for lowering risk for type 2 diabetes. Controlling your caloric intake can be very beneficial in weight loss, but don’t use this as your only strategy. Research is showing that for both men and women, exercise is needed to help the body regulate blood sugar over time. Diet alone cannot provide the protective benefits that are needed. So if you control your body weight through
In the U.S., 65% of the population is not classified in a healthy weight category. Twothirds of U.S. adults have excess body weight, and this makes it difficult for the body to regulate blood sugar.
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diet alone, let this be a call to action—get moving today! Even a 10-minute increase in daily physical activity has been found to be highly effective in reducing weight and improving health. It is certainly easy to talk about committing to a consistent exercise and nutrition plan, but it is important that you adopt a long-term plan. Researchers from the University of Connecticut identified barriers that may stop individuals from beginning an exercise program or seeking out a treatment plan to lower their diabetes risk. These barriers include depression, low self-efficacy, lack of health insurance, and lack of confidence in selecting proper food sources. If you are dealing with feelings of continuous sadness or a general dark feeling, don’t be afraid to address your depression. Physical activity has been found to be a strong stimulus, providing mood-enhancing affects. If you are feeling lousy, get your body in motion. If you don’t know where to start, that is okay! Lace up your shoes and take a walk around the block. March like a soldier in place. Go out and buy an exercise DVD. Research has shown that both indoor and outdoor activity
is beneficial in aiding weight loss. The take-home message is that it doesn’t matter the specific type of exercise, because any physical activity is better than nothing! Find what you like best and create a plan. Setting a goal will help you stay on track. RECOMMENDATIONS The CDC recommends that adults exercise for 30 minutes on more than 5 days of the week, including muscle-building activities. You may feel overwhelmed with the amount of weight you need to lose, but feel encouraged today. Simple changes to your daily life can make huge improvements to your cardiovascular, respiratory, skeletal, and psychological health. If you don’t know where to begin, let me provide you with a list of minor things you can do every day that make a major improvement in your risk for diabetes: Exercise • Combine aerobic exercise with resistance training. For example, hold 5-pound hand Continued on page 14
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Weight Loss: Fact & Fiction by Joy Harriman
used to work in a bookstore. The two kinds of books that always sold were self-help and diet. I wondered why they kept selling. Self-help may be neverending, but why are diets always in demand? Don’t they work? Could it be the popular wisdom doesn’t work—that we’ve bought into dieting myths? From a wide range of reputable sources, here’s a list of the top 10 diet head-fakes. FASTING OR SKIPPING MEALS IS A GOOD WAY TO KICK-START A WEIGHT-LOSS PROGRAM Truth: If your caloric intake is very low, your body kicks into survival mode, slowing your metabolism and breaking down muscle instead of fat tissue. You simply burn calories at a slower pace to conserve your energy stores. Tip: Don’t go more than 3 hours without eating something. Food and beverages rev up your metabolism, help you more efficiently burn the calories you consume and keep you from feeling hungry and deprived. Keep your metabolism going all day with the 3-2-1 plan: three meals, two snacks, and a minimum of one liter of water per day to keep you hydrated. FAD DIETS WORK FOR PERMANENT WEIGHT LOSS Truth: Fad diets rarely work in the long run—they often promise quick weight loss or tell you to cut
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certain foods out of your diet. Diets that strictly limit calories or food choices are hard to follow and we quickly tire of them. Weight may be lost at first on one of these diets, but the A weight-loss product that pounds are regained— claims to be “natural” or and often more. “herbal” is not necessarily
safe. These products are
Fad diets may be seldom scientifically-tested unhealthy because to prove that they are safe they may not provide or that they work. all the nutrients a body needs. Also, after losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones. Diets providing fewer than 800 calories per day can result in heart rhythm abnormalities, which can be fatal. Tip: Try to lose up to two pounds a week by making healthy food choices, eating moderate portions,
and building physical activity into your daily life. This is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure. HIGH-PROTEIN/LOW CARBOHYDRATE DIETS ARE A HEALTHY WAY TO LOSE WEIGHT Truth: This diet presents an unbalanced eating plan: you may be eating too much saturated fat and cholesterol, which can raise heart-disease risk. You may be eating too few fruits, vegetables and whole grains, which can lead to constipation due to lack of dietary fiber. Eating fewer than 130 grams of carbohydrates a day can lead to a dangerous buildup of ketones in the blood. Tip: A reduced-calorie eating plan that includes recommended amounts of carbohydrates, protein and fat will allow you to lose weight in a healthy way and keep it off. CARBOHYDRATES ARE EVIL Truth: It’s not the bread, pasta, potatoes, and other carbohydrate-rich foods that are fattening—it’s the company they keep: butter, margarine, mayonnaise, sour cream, gravies, and cream sauces! Many foods high in starch are low in fat and calories and many of them are an important source of energy. Tip: Try eating 6 to 11 servings a day, depending on your calorie needs, from the bread, cereal, rice and pasta group—even when trying to lose weight. Pay attention to your serving sizes, and eat whole grains over processed grains. Choose other starchy foods that are high in dietary fiber—such as beans, peas, and other vegetables. CERTAIN FOODS, LIKE GRAPEFRUIT, CELERY, OR CABBAGE SOUP, CAN BURN FAT Truth: No foods can burn fat. Some foods with caffeine may speed up your metabolism for a short time, but they do not cause weight loss. Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active. NATURAL OR HERBAL WEIGHT-LOSS PRODUCTS ARE SAFE AND EFFECTIVE. Truth: A weight-loss product that claims to be
WHAT’S IN A HEALTHY DIET? According to the US Department of Agriculture (USDA) a healthy diet should: • Emphasize fruits, vegetables, whole grains and fat-free or low-fat milk and dairy products. • Include lean meats, poultry, fish, beans, eggs, and nuts. • Be low in saturated fats, trans fats, cholesterol, sodium, and added sugars. • Include smart choices from every food group that get the most nutrition out of calories. • Find a balance between food and physical activity.
“natural” or “herbal” is not necessarily safe. These products are seldom scientifically-tested to prove that they are safe or that they work. Tip: Talk with your healthcare provider before using any weight-loss product. EATING FOODS WITH FAT IN THEM WILL MAKE ME FAT Truth: There are fats that our bodies need in order to function well. Healthy fats nourish the brain, heart, immune system, cells, and more. The trick is knowing and choosing which fats to consume. Tip: Focus more on polyunsaturated fats, which include omega-3 fatty acids, and monounsaturated fats. These healthy fats can be found in foods like salmon, soybeans, avocados, and walnuts. MOST OVERWEIGHT PEOPLE COULD SLIM DOWN IF THEY JUST USED A LITTLE SELF-CONTROL Truth: Losing weight is hard. Your genes have determined the range of possible weights you could reasonably expect to sustain; even if you forced yourself below that range, your body would almost inevitably swing back. In addition, weight loss, particularly rapid loss from diet alone, slows the body’s basic rate of burning calories. Tip: Losing just a little weight can substantially reduce your risk of disease. And improving your Continued on page 15 an apple a day january 2012
Losing and managing your weight go hand-in-hand with getting and staying fit, and there are hundreds of fitness apps.
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t’s a bit hard to imagine, really—there are at least half a million and possibly more than a million apps (short for “applications,” or programs) for the cell phones commonly referred to as “smart phones.” And the number keeps growing every day. Granted, many apps are silly time-wasters, and some are games and other diversions, but so many others are really useful— if not now essential—tools that help us keep up with the pace of life in this still-new century. They make our “day-to-day” more convenient and more efficient. Some of them are free, and most others cost just a few dollars. We’re going to look at one small segment of the app population—health. We’ll break it down into sections on weight loss and diet, exercise, and overall health, taking a look at the most popular and most recommended apps that can help you 8 january 2012 an apple a day
improve and maintain your overall well-being— starting with almost everybody’s wish: losing weight. One thing to note—most (over 2/3) of the apps are for the iPhone by Apple, but chances are that you can find an equivalent app for the other platforms since there are more than 6,000 (and counting) health-oriented apps for smart phones. Lose It! is a free iPhone app that is good for those looking to lose weight and eat a healthier diet. You can count calories for hundreds of foods, including popular restaurant choices. Tracking the calories you consume and burn is easy, and you can see how you are doing with your weight loss goals. The average active Lose It! user has lost more than 12 pounds. There are a host of calorie-counter apps. The one with the largest food/calorie database seems to be the Ultimate Weight Watcher Diary for Android ($3.99), which has caloric information on more than 500,000 food items. It also has a barcode scanner for more than a million items, USA and UK restaurant listings, a meal maker (recipes), a daily allowance calculator, and a food and exercise calculator. MyNetCalorieCounter is another one which offers about the same features, but it also allows you to enter your water consumption, which can be an important component of weight loss. Another useful iPhone app for eating out is Food Information Database, which provides nutritional information for thousands of restaurants; it lets you know how much you’re taking in when you’re eating out. Mindful (iPhone) helps you track food intake, utilizing a food database, and it calculates your recommended daily calories based on your
activity level and food preferences. And one more for Android—MyFitnessPal offers Calorie Counter, which comes with a barcode scanner so you can find out exactly what nutrients and not-so-nutrients are hiding in pre-packaged foods.
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If you’re a member of Weight Watchers, you may be aware of Weight Watcher’s Mobile, which enables you to stay connected on your iPhone. You can get the latest recipes, health news, and exercise information from Weight Watchers.
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Losing and managing your weight go hand-inhand with getting and staying fit, and there are hundreds of fitness apps. Fitness Pro is an app for the iPhone that helps you create your own workout plan. It has more than 450 photos and an advanced logging system that tracks your progress. MyFitnessPal, also for iPhone, has you enter your initial weight, height, activity level, and goals (such as losing a pound per week). It will suggest an exercise and diet plan to achieve your goal. More than 350 exercises are included. With a food database of 1.1 million foods, MyFitnessPal can give you accurate caloric and nutritional information about almost any food. It is highly recommended by PC Magazine and Wired Magazine. Another iPhone fitness app is Skimble’s Workout Trainer, in which actual personal fitness trainers guide you through your workouts. It’s especially suited for people who want to work out without using conventional exercise equipment, and it’s free. Health and Fitness Mobile, also for iPhone, brings together advice from top trainers and nutritionists with workout videos and advice on getting and staying healthy. Its exercise and diet suggestions range from just toning up and eating healthier to major weight loss, fitness, and diet overhaul.
For Android, try Absolute Fitness ($4.99), an allin-one app that helps you set fitness goals, tailor a personalized workout regimen and schedule, and
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MyFitnessPal, also for iPhone, has you enter your initial weight, height, activity level, and goals (such as losing a pound per week).
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winter w rkouts by Joy Harriman
he shorter days of wintertime have always side-tracked my workouts. It gets darker earlier and I really want to go directly home and not go outside for my daily walk. I want to become one with the sofa with a nice hot drink. No wonder my weight goes up and my attitude goes down in the winter! Whatever you do, don’t give up your exercise program completely during the winter. Here’s how to keep up your routine by making a few adjustments and taking a few precautions. WEAR LAYERS Cold-weather exercise clothes need to keep you warm and allow sweat to escape. Layers are best so you can shed and put them on as needed to stay comfortable. Next to your skin wear underwear and socks made of a synthetic fabric that wicks moisture away from your skin. Avoid Cold-weather exercise wearing cotton which retains sweat and loses its insulating power. Next layer clothes need to keep you is wool or a lightweight synthetic fleece because it also wicks moisture, but isn’t ideal for direct contact with the skin. The outer layer is a wind and waterwarm and allow sweat to resistant jacket (nylon or Gore-Tex). A full-front zipper and a back vent flap will escape. Layers are best so help release excess heat and sweat. Avoid wearing jeans or cotton sweatpants you can shed and as your outer layer because they can become wet and quickly drain your body heat. Finally, wear a stocking cap and gloves for protection.
put them on as needed to stay comfortable.
WARM UP Cold muscles are tight and easy to strain. Also, sudden exertion in cold air can cause a sharp rise in blood pressure or trigger asthma attacks in people prone to these problems. Begin with gentle stretching and movement. Hold a stretch one to two seconds and then come fully out of it. Repeat each stretch five to ten times. Spend about ten minutes walking, jogging in place, doing jumping jacks or push-ups, speed house chores, all gradually working the muscles and joints through the movements you’ll be doing vigorously outdoors. After your workout, cool down for ten minutes by walking slower until your heartbeat drops close to its resting rate.
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STAY HYDRATED It just as easy to become dehydrated in cold weather as in hot. This will impair your body-heat regulation. Generally speaking, drink about one or two cups of water before starting. During the workout take in as much fluid as lost in perspiration. For example: drink about one cup every twenty minutes if you’re sweating a lot. SAFETY • Wear sunglasses to protect your eyes from wind and the glare of the sun. • Protect your skin with sunscreen on all exposed areas and wear medicated lip balm on your lips. • Don’t overexert yourself, particularly if you are out of shape. Cold weather adds extra stress on your body when you exercise, draining your energy more quickly than in normal temperatures. • Take a cell phone or a buddy along with you. • Asthmatics can wear a scarf or ski mask over your lower face to keep the air you breathe in slightly humidified and possibly prevent an attack. • Wear reflective clothing if it’s dark outside. INDOOR OPTIONS • You don’t have to belong to a gym. Go mall walking at an indoor shopping center or use home exercise equipment to stay in shape. • Use a stationary bike, a stair climber, a treadmill, or even light weights to help you stay on your exercise program. • If you have access to stairs, set a goal to do five flights a day. • There are any number of DVDs or videos with exercise programs to be completed in your own home. Try a new indoor activity—look at Tai Chi or yoga. Continued on page 17
At Odessa Regional Medical Center, we have spent over 35 years caring for the mothers and babies of the Permian Basin. We offer the safety and security of state-of-the-art equipment in a home-like atmosphere, and we provide board certified neonatologists and high-risk pregnancy specialists 24/7 along with the most experienced and compassionate nursing and support staff around. We are the exclusive provider of a High-Risk Obstetrics Unit, and we also have the highest level Neonatal Intensive Care Unit available in the Permian Basin—a Level III NICU. We are proud to announce that we have recently renovated and expanded these patient care areas. However, above all we recognize that it’s the experience and compassion of our physicians and staff that set us apart. When it comes to delivering babies, it is more than just our job. It is our Passion. And for our new mothers, that means peace of mind. When experience counts, Choose Odessa Regional Medical Center.
(432) 582-8677 • odessaregionalmedicalcenter.com
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THE FIT EXPERIENCE: THE ODESSA FAMILY Y
by Wendy Hilliard
he Odessa Family Y’s vision has always been to build strong kids, strong families, and strong communities. Since 1965, the Odessa Family Y has been doing just that. But before the Y’s doors opened, it took faith, leadership, the community, (and just maybe handball) to make the Odessa family Y a reality. Due to plentiful work in the West Texas oil fields, Odessa’s population dramatically increased from 29,495 in 1950 to over 80,000 by 1962. That same year the Odessa Jaycees conducted a Community Development survey to see if the public was interested in supporting a YMCA. The answer was a resounding “yes.” Odessans had a place to work but no safe place to play. Interestingly, as a result of the data, Y National determined that Odessa was the only U.S. city of its size without a YMCA. Officials took note and on September 1st, 1965, The Odessa YMCA was officially charted. Due to his experience with the organization, John Sims from Y National was chosen as the first Executive Director.
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In their first year, YMCA membership was at 1,800. A small office at the corner of 10th Street and Dixie Boulevard served as the first Odessa YMCA Headquarters. A very hard working Sims, Dave Sanford, and Lou Girard conducted operations from this location for two and a half years. The programs and the activities themselves were held in private homes, local schools, and city parks scattered throughout the city. Lou Girard, now living in Tucson, Arizona, remembers the early days. “The three of us were there at the ground level. I was the office help,” Girard laughed When not in the office, Girard helped with the many YMCA programs. She would later become the Y’s Aquatics Director. “We used Permian High School’s pool and their football field. In the summer we would take the kids to spend a night at Monahans Draw. We did archery classes and all sorts of things there,” she said. Other Y programs included women’s golfing, volleyball, Judo, scuba diving, Bible study, and many other activities designed to build the healthy spirits, minds, and bodies of Odessans. “We ran a complete Y program without the building,” said past Odessa Mayor Jim Reese. Reese not only served as Odessa’s Mayor, he was also the Jaycee’s President in 1962 when the community development survey was taken. In addition, he
served as Vice President for the U.S. Jaycees and was an Odessa YMCA board president. By 1967, membership quickly increased to 2,650. YMCA board members and city leaders knew the organization needed a dedicated building to better serve the community. The same year a 10 acre tract of undeveloped land was donated by the city of Odessa and the Houston Endowment. “Northeast of University and Andrews Highway there was nothing but a barbwire fence. The Y was out of town,” said Reese. Constructing the 50,000 square foot YMCA was estimated to cost a whopping $1 million. Using the U.S. Bureau of Labor Statistics consumer price index CPI calculator, that would be the equivalent of over 6.5 million in today’s dollars. Undaunted, Reese would enlist the help of two local legendary men to head fund raising efforts. On the top floor of the tallest building in Odessa, what was once the Texas Commerce Bank, Reese asked W.D. Noel if he would help find the needed funds for the Y structure. Reese had to do a little coaxing to convince Noel to become involved. “Bill loved to play handball. He had to drive to Midland to the Y there to play. I knew he might respond at the prospect of having courts here,” Reese said. Only one other stipulation remained. “Noel asked me, will I have to make any speeches?” A buoyant Reese recalled. “I’ll handle them,” was Reese’s response. Noel was in. Reese then asked Noel if he would take John Ben Sheppard as an assistant on the project. “He [Sheppard] was the best organizer I knew,” Reese said. “There was no question he would do it. Sheppard was an Attorney for El Paso products. Noel was his boss.”
Two fund raising divisions were created, an upper level headed by Noel, and a community division headed by Sheppard. Each division was responsible to raise $500,000. Noel succeeded in getting twenty firms and foundations to give $25,000 and some up to $50,000. Sheppard’s general campaign efforts were equally rewarded; 2,000 volunteers generously gave their time and money. Within mere months the goal was reached. Groundbreaking ceremonies were held on August 4, 1968. Girard reflected on the excitement and interest of the new YMCA home. “I really had a bird’s eye view as the building was going up. The people of Odessa really chipped in to help out. During the big membership drive there were a lot of donations. People were anxious to get it going,” she said. On the west wall of the Y’s hallway, the one that leads to the pool area, are pale yellow glazed tiles. Many display distinctive signatures. Reading them one finds a who’s who list of 1960’s Odessa businesses, families, and individuals. “Those that donated got to pick out a tile. Everyone wanted to be on the wall,” Girard said. Sometime along with the new building came the decision to add Family to the Odessa YMCA moniker. The Y wanted to be defined as more than just a recreational center but, as a Christian fellowship that emphasized family participation. Continued on page 17
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Self-diagnosis can be very harmful and can prevent you from seeking the treatment that you need. Do not be afraid to ask your doctor about your risk for diabetes. Continued from page 5 weights while walking around the block. • Increase your exercise effectiveness by working multiple muscle groups at one time. For example, do a squat and add a shoulder press at the standing portion of the squat • Exercise with friends. • Take a group fitness class offered at your local gym. • Don’t hesitate to seek help from an exercise professional. Nutrition • Eat high fiber foods, such as oatmeal. • Eat lean meats and avoid high fat foods. • Eat yogurt. • Eat vegetables, especially leafy-greens. • Drink more water. • Eliminate one fast food meal per week. • Don’t hesitate to seek help from a registered dietitian. Ask Your Doctor Self-diagnosis can be very harmful and can prevent
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you from seeking the treatment that you need. Do not be afraid to ask your doctor about your risk for diabetes. Often your doctor will not bring it up unless you look visibly overweight, and even then, it may not be addressed in your appointment. If you feel uncomfortable bringing it up, write your questions down before you go to see your doctor. The question “I am concerned about my risk for diabetes, can you check it for me?” is powerful. Paint a very clear picture for your doctor about your health. When your doctor asks questions about your habits, we all have a tendency to exaggerate the amount of physical activity we do, and underestimate the amount of poor nutritional choices we make. So don’t be concerned to ask a question that could save your life! For more information about diabetes and to seek support, please visit the American Diabetes Association at www.diabetes.org.
Continued from page 7 diet and exercise habits will improve your health even if you don’t lose any weight at all. STRENGTH TRAINING WON’T HELP YOU LOSE WEIGHT SINCE IT ADDS POUNDS OF MUSCLE AND BURNS FEW CALORIES Truth: A typical strength-training session—with machines, free weights, or flexible bands—uses up calories at least as fast as moderately-paced walking does. Also, muscle tissue burns calories faster than fat tissue, even when you’re resting.
A reduced-calorie eating plan that includes recommended amounts of carbohydrates, protein and fat will allow you to lose weight in a healthy way and keep it off.
Tip: Building muscle can increase the number of calories you burn throughout the day; that can help you not only lose weight but keep it off. And muscle is denser than fat, so even if you lost only fat and added muscle, without losing any weight overall, you’d still become trimmer and healthier. VIGOROUS EXERCISE PROMOTES WEIGHT LOSS BETTER THAN MODERATE EXERCISE Truth: A vigorous workout does burn more calories than a milder workout of the same time. But a longer, moderately-intense workout burns more calories than a brief, strenuous one. Tip: Most people can exercise at a moderate pace for much longer than they can exercise strenuously. Building up to sessions lasting at least 45 to 60 minutes, four to five times a week, is generally the most effective exercise regimen for weight loss. Two or preferably three times a week, you should devote some of those minutes to strength training.
Continued from page 9 keep track of caloric intake all in one package. It also tracks your cholesterol, sodium, and protein levels and more. If you want to get exercisespecific, particularly with the abdominal muscles, try Daily Ab Workout (Android), which provides three 5- to 10-minute daily ab workout programs for men and women. It has a simple, easy-to-use interface and a timer. Good for holding in that extra weight you may have gained over the holiday season. Speaking of that, another possibly useful Android app this time of year is simply called Squats, designed for women who want to tone their backside. It will help you reach that lofty goal of one hundred squats in a row. BMI Calculator (Android, free) is useful for estimating your Body Mass Index (% of body fat), one of the tools for evaluating overall health.
Sleep is essential to weight loss and overall wellbeing. If you’re not sleeping well, you might try the iPhone app called Bob’s Sheep Counter. It is exactly what it says it is. You count sheep jumping over a fence. I guess it works for some. A really useful app for safety on the road is the iPhone app Blood Alcohol Concentration Calculator. It’s not a Breathalyzer, but it can give you a fair assessment of whether or not you’re in any condition to safely drive, based on your weight and the number of drinks you’ve consumed during a certain time frame. There are thousands of smart phone apps out there designed to help us manage our weight, eat better, and exercise more efficiently. They can help us become healthier. And many of them are free. It takes some time to find the ones which are just right for you, but it can be worth it in the long run. This article is just a start. But even if you use only some of these mentioned above and no others, you can consider yourself health tech-savvy. Have a healthy 2012!
On a Sunday afternoon, over 700 Odessans and invited guests attended the new YMCA’s dedication. As then Mayor Reese was quoted as saying; “The building you see before you is a monument to faith, faith of people in themselves, faith in other people, and faith in the future of Odessa.”
evolved to meet the changing community’s needs. State-of-the-art workout equipment has been added, including cardio equipment with individual TV monitors. There is a large selection of free weights and selector equipment. Personal trainers are available to get you started on your fitness goal, or to help you train for a lifetime. Group fitness from Ab classes to Zumba are conducted with certified instructors for fun and fellowship. There are year-round youth sports programs to promote positive youth development and daytime and nighttime daycare programs for ages six weeks to twelve years.
It was estimated that by the end of that Sunday afternoon, an impressive 4,000 people toured the new building.
Today’s YMCA is now just “the Y.” But the principles are still the same; promote youth development, healthy living, and social responsibility.
Today Y membership is over 5,000. Racquetball is preferred over handball and programs have
For more information about how to be part of the Fit Experience visit us at: www.odessaymca.org.
Continued from page 13 Everything came together on August 24, 1969, just 19 months after the fundraising campaign began, The Odessa Family YMCA was ready to serve an eager community.
Continued from page 11 • Pick up soup cans or baskets of laundry for an upper body strength challenge. • Turn on the tunes and dance! • Jump rope and hula hoops are not just for your kids—use them yourself. No matter the kind of exercise you choose, the most important thing is to keep active and get at least thirty minutes of moderate intensity physical activity most days of the week.
No matter the kind of exercise you choose, the most important thing is to keep active and get at least thirty minutes of moderate intensity physical activity most days of the week.
OUTDOOR WALKING TIPS Walking can be a very effective workout. A fast walker will burn more calories per minute walking the same distance as a slow runner. The best results are when you walk at what’s called the “break point”—the speed where you’re about to break into a run. For most of us that’s about five miles an hour. • Shorten your stride. Six inches between your front and back foot is optimal. Roll your feet heel to toe, propelling your feet faster and working leg muscles more intensely. • Bend your elbows. They should look like an “L” and swing like a pendulum. Stand up straight for full range of motion, and don’t let your arms cross. • Interval train. Initially, speed up for a minute, then slow down for five, and then speed up again. Those with certain health conditions, such as asthma, coronary heart disease, or diabetes should check with their doctor for more specific directions before exercising strenuously outdoors—even if they’ve been working out regularly in warm weather.
an apple a day january 2012 17
2 3 3 8 Ea s t 8t h st r E E t
OdEssa, t X 79761
( 432) 580- 8484
get fit with kim UNDER PRESSURE
ith the start of the New Year, we all reflect on our lives, decisions, and choices, thinking about how we can become better in the future. This sparks the dreaded pressure of making and keeping our “New Year’s Resolution.” For some, this resolution process is a motivator. Let me know if you ever bump into that person. I would like to meet him or her! But for most us it is a set up for failure. I think this is likely due to the way we view our “resolutions” or “change” as I like to call it. Every year millions of people resolve to quit something usually unhealthy: smoking, drinking, losing weight…very few ever fully commit, and they end up feeling discouraged and giving up. There’s a quote that I love. I actually have it written on my bathroom mirror. It says, “Do the same thing you’ve always done, and get the same thing you’ve always gotten.” This works for both the good and the bad. There are some things you want to continue doing if you’re getting the results you want. One reason I have my clients keep a daily food and training journal is so we can see what works. But probably the number one reason we keep these journals is so we can also see what does not work. If you seem to be struggling with the same resolution year to year, it may just be your approach. Change can be a scary thing, promoting stress, anxiety, moodiness, cowardice, doubt, depression…but it can also be exhilarating, exciting, new, fun, adventurous, and the best thing that ever happened in your life. It’s all in your attitude. How you decide to tackle the challenge you face (forced upon you or created by you) will determine your character and the outcome of your life. There are two types of people: those who welcome change and those who avoid it like the stinky guy at the gym (we all have one!). I have always been the latter (not the stinky person), reveling in the routine and planning of life. As many of us do, I find
comfort in the monotony of the day. However, you eventually find yourself in a rut. This was the case with me a year ago. Before foot surgery I found myself in a massive rut; a rut in my relationships, work, training, and life in general it seemed. Then, after the surgery, I was forced deep into the belly of change. It has been a welcomed and amazing journey. For one, it led me to writing this article for all of you. Now, I have a newfound attitude regarding change—I embrace it head on because I know what amazing and rewarding things can come from it. I fight at first, take a deep breath, and then jump off into the challenge. I challenge you to make this year’s resolution a positive one. Instead of quitting something, resolve to begin something new. For example; take up a new sport or exercise class. Buy yourself a bicycle instead of a gym membership. You already know how to ride a bike, and it’s less intimidating for some than the gym at first. Take a cooking class. Not only are they fun, but you will learn the skills you need to help you with your nutrition goals. Join a book club. Not everything needs to be body-related. As I’ve written in previous articles; “A truly healthy person is balanced in mind, body, and spirit.” By rewarding yourself, not only will you be more likely to keep your resolution, but you will also be an inspiration to others in their journey through change. Work through your resolutions in your own way; just try to have a positive spin on it this year. See if the monster isn’t quite so scary, but actually fun! Have a happy and healthy New Year! Special thanks to this month’s contributor: Kim Clinkenbeard firstname.lastname@example.org
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the dog blog by mindy
Keliree Mitchell founded Pet Spotters, a Facebook site dedicated to connecting lost pets with their owners after losing her own pet Chihuahua, Mindy. Woof, Woof! represents stories related to this site and is dedicated to Mindy.
ow long should you keep a rescued animal before you find it a new home? This is a question that I am often asking myself. One of the main ideas behind Pet Spotters is that people are more likely to rescue a pet if they know someone is looking for it. People love animals, but they don’t want to be “stuck” with it or worse, they don’t want to take it to the animal control. I rescued a dog that was dirty, very smelly, and appeared to have been on the streets for quite a while. He was wearing an old collar but there were no tags and no microchip. He was so friendly and sweet—he could sit and stay and was a really good dog. I knew he must have belonged to someone because he was trained. I never found his owner. I wondered how long he had been roaming the streets. Had his owner given up on him and stopped searching? I would never know for sure. I was able to find him a new home pretty easily, but I will always wonder if that was the right thing to do. Maybe I didn’t give it enough time. There was another rescue. It was different because this dog was clean, new collar, also trained but still needed some work. She was still pretty young and a very sweet dog that obviously hadn’t been away from home very long. Two weeks go by and no one is looking for this dog. There are no ads in the paper, no post on Pet Spotters, no flyers in the neighborhood, no microchip. She is so adorable that I can’t imagine why her owners weren’t frantically running through the neighborhood looking for her. I didn’t really want to find her a new home, but after almost a month, I had to give her away. One day, my son and his friend found a little Chihuahua mix in the field near our house. She was
20 january 2012 an apple a day
whimpering, scared and injured. We took her to the vet, her front leg was broken, and she had scrapes on her face. Poor thing was only ten weeks old and apparently thrown from a car. I knew this girl wasn’t going back to her owners. She is a keeper. After taking care of her and loving her for five years, one day she was gone. That girl was Mindy. I have decided the appropriate time to keep a rescue is different every single rescue. There is no way to determine how long it will take. The important thing is to give it time. Time for the owner to know it is gone. They could be out of town, or in the hospital. You should not give it away after one day, unless the new owners understand they will be fostering it for a while first. It may take a few days or even a few weeks. And remember, Pet Spotters is your local community page and we are here to help you.
I was able to find him a new home pretty easily, but I will always wonder if that was the right thing to do.
Special thanks to this month’s contributor: Keliree Mitchell Founder, Pet Spotters www.facebook.com/petspotters
Coming January 2012 Coming Late January 2012
NEW CHOICE for Advanced Maternity Care Your
Introducing the all-new Center for Women & Infants, Medical Center Health System’s new state-of-the-art maternity center, featuring personalized family-centered care and beautiful hotel-style amenities. When it’s time to deliver your baby, choose the Center for Women & Infants… Odessa’s newest fully-dedicated maternity center.
Featuring All-private hotel-style rooms Private Neonatal Intensive Care rooms Dedicated Obstetrician/Gynecologists on site 24/7/365 Advanced infant security system Ronald McDonald Family Room Join us for a tour! Call (432) 413-3249 or (432) 230-4037 for more information.
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Text BABY to 20673 to receive the latest Center for Women & Infants information.
retail therapy FOUR WAYS TO REVEAL BETTER-LOOKING SKIN
f you want your skin to look brighter and better, exfoliation can certainly help! While most people understand that exfoliating treatment processes and a routine skin care regimen including exfoliation can buff your dead skin cells off and give you silky results, very few people know how to properly do it. Exfoliation is often something people think they can only get at a dermatologist’s office or in a spa. However, you can get similar results right in your own home, every week. All you need to do is know which products to use and what techniques work best. Use these helpful tips to help you learn how to use the best technique, reduce irritation, and get smooth results. TRY EXFOLIATING GLOVES The first step to getting great exfoliation results is to learn how to do it. To get the best results and to softly remove dead skin cells, don’t use a hard sponge to exfoliate. A sponge can create breeding ground for bacteria, because they tend to stay damp. You can get great results for dead skin removal by using exfoliating gloves. Simply lather a cleanser on them and lightly scrub your skin. Just be sure to rinse the gloves well after each use and let them air dry. Some people prefer to use the most costly methods, like microdermabrasion, but you can get great results using these techniques and a good cleansing product. DON’T SCRUB EVERY DAY IF SKIN IS IRRITATED Remember, you should only be exfoliating two to
three times a week. When you exfoliate more than this, you can end up with irritated skin. Most people are terrified of exfoliating because they do it too often, use harsh products during the process or just don’t know what technique to use. To avoid getting bad results, you can also choose to use a soft rag when exfoliating as well, instead of a hard sponge. Of course, if your climate is warmer and you frequently experience more oily skin issues and oil production or perspiration, you’ll have more dead skin cells and may need to exfoliate more often. USE SPECIALIZED FACIAL SCRUBS ONLY Be sure to use exfoliate skin products that are specifically designed to be used on the facial areas. If you’ve struggled with irritation after using an exfoliating product on your face, it may be because you’re using a body exfoliant cream instead of a cream designed specifically for the sensitive areas of the face. If you’re confused about which products will work best for you, simply visit your nearest cosmetics counter for assistance. DON’T FORGET TO MOISTURIZE! Exfoliation can leave your skin extremely smooth and can even give you a healthy glow. To ensure you get the silky results you desire, always use moisturizer several times a day if you exfoliate regularly. When you exfoliate, the dead skin cells are indeed removed. However, your skin can begin to dry out and get flaky if you don’t keep moisturizer on it at all times and can even bring on more wrinkles. When you do so, exfoliating can make your skin brighter and your skin tone will be more even. It can also lead to smaller pores and reduce the occurrence of pimples.
This month's article courtesy of www.freebeautytips.org
an apple a day january 2012 23
Peppermint Ginger Tea by Kim Clinkenbeard
After the rich holiday food, you may need a soothing drink that not only aids in digestion, but is also a natural antiinflammatory with many health benefits. 5 cups water 5 peppermint tea bags 1 nub (quarter-sized) of fresh ginger, peeled Add boiling water and all other ingredients in a tea pot and steep 10 minutes. Serve after dinner to aid in digestion. Can also be used to soothe allergies, motion sickness, upset stomach, and indigestion. Sweeten with an orange slice or honey if desired.
distribution points MIDLAND Flat Belly Organics 3326 N. Midkiff Rd.
Williams, Lambert & Associates 2215 W. Louisiana
Graham Pharmacy 1601 W. Wall St. Fit Family Fitness 3404 N. Midland Dr.
ODESSA University Pharmacy and Medical Supplies 4850 E. University Blvd.
HEB Pharmacy 3325 W. Wadley Ave.
Harmony Health Food Shoppe 3110 E. University Blvd. Suite A
Albertsons Pharmacy 1002 Andrews Hwy. 4706 N. Midkiff Rd. 3317 N. Midland Dr.
HEB Pharmacy 3801 E. 42nd St.
Walgreens Drug Store 330 N. Midland Dr. 215 Andrews Hwy. 4313 Andrews Hwy.
24 january 2012 an apple a day
Albertsons Pharmacy 1350 E. 8th St. 4950 E. 42nd St. 2751 N. County Road W.
Walgreens Drug Store 801 Maple Ave. 2161 E. 42nd St. 1305 W. University Blvd. The Odessa Family Y 3001 E. University Furr’s Music City Mall Smith’s Shoes 5101 Twin Towers Super Shapes 5000 E. University Blvd. Hunt Advertising 3527 Billy Hext Rd.
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