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may 2013

Wellness For Life

Forging a Path to World Class pg. 12

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Freedom Buick GMC Truck Standard Sales Advanced Hearing Care at PBRC ECISD The Odessa Family Y Furst Plastic & Reconstructive Surgery Other Remedies First Physicians Stephanie Beidler, MD An Apple a Day The Women’s Center ORMC Cooking with Kim MCH Sleep Center Occasions Fine Jewelry Laser & Aesthetic Center National Cooling, Heating & Plumbing Midland Memorial Hospital

Wellness For Life



To advertise, contact Mary at 432–550–7339 Publisher Mary Hunt, Ha! Publishing Editor Evangeline Ehl Publication Manager Mary Hunt Sales Mary Hunt Writers Mike Adkins, Kim Clinkenbeard, CPT, FNS; Joy Harriman; JaLynn Hogan, LMSW, LMFT; Wendy Hilliard; Keliree Mitchell Photography High Sky Children’s Ranch, Mark Swindler Design Clay Adams, Sarah Fleck, Chantel Miller

Have a great story idea for An Apple A Day? Submit your idea online at

3527 Billy Hext Road • Odessa, TX 79765 432 550 5998 • 866 550 7329 fax 432 550 7346 The information in this magazine is not meant to treat, diagnose, prescribe, or cure any ailment. Always check with your physician before taking any products or following any advice you have read. Always consult your physician before you start, stop, or change anything that has been previously prescribed. All content herein is the property of Ha! Publishing and may not be reprinted or reproduced in any medium without the written permission of the publisher. Some art work is used at the sole discretion of the advertiser and is not created by Hunt Advertising.

5 5 One More Home

20 Woof Woof! The Dog Blog by Mindy

6 Pilates at The Y 8 Osteoarthritis 10 Shoes Off! 12 19

23 Health & Beauty: Healthy Summer Skin 24 Recipe: EZ-est Green Beans

Forging a Path to World Class Get Fit With Kim: Driving Through the “Fog”

ON THE COVER A discussion with Mike Adkins, who explains ECISD’s priorities and highlights accomplishments with the new acronym: Educate. Connect. Inspire. Succeed. Dream.


an apple a day may 2013


Our priority is to educate.

What we do in the classroom is hands-on learning. Students are engaged. We prepare our students by working together, and planning lessons that allow them to be engaged, active, and learning.

Families and teachers connect. The Parent Portal allows you access to your student’s grades, attendance, homework, and more. I use it constantly. Parent Portal makes it easy to stay connected to your kids, their teachers, and the school.

We inspire learning.

New Tech Odessa has been recognized nationally for excellence and is a model school for the nation. The purpose of the design at New Tech Odessa is to make it more like a college setting. New Tech Odessa is a very different environment that inspires learning.

Helping students succeed.

ECISD and The Education Foundation have been noticed around the country for their success. Over the past three years, the AVID program has graduated 193 students and of those students, 190 of them have been accepted into college.

A college dream realized.

I feel that ECISD and my education here through the whole system have shown me that even though we struggle through certain things, if you work hard at them you can be successful. I want my Harvard experience to be as amazing as my ECISD experience at Permian.


Visit us online at


educate connect inspire succeed dream

One More Home by JaLynn Hogan, LMSW, LMFT Executive Director, High Sky Children’s Ranch


y stepping out in faith and becoming a foster parent, you invest in the lives of children and their futures without a guarantee of seeing the results of your love and sacrifice. Families are the foundation of who we become, yet 621 children in the Permian Basin are victims of child abuse and neglect and are placed in foster care. The seeds sown in their lives are those of mistrust, fear, insecurity, anger, violence, and the like. The children are hurt, wounded, and many have lost hope. They are not able to see that their lives could ever be any different. As a result, the children behave out of their anger, frustration, and fear. They mistrust that the adults in their lives will meet their needs, and their view of love has been shaped by heartache. These children desperately need foster families to care for them, build their trust, and teach them new skills for coping with life challenges. Foster parents have the unique opportunity to begin healing the brokenness in the lives of foster children, to plant seeds of hope,

and change the future of the children placed in their home. The hard work and sacrifices of foster families impacts the children’s lives not just for a season, but for future generations by breaking the cycle of child abuse. In the Permian Basin, out of the 621 children in the foster care system, 46% (291) of those children are placed outside their community in order to find a foster family to provide calm in the midst of the storm in their lives. Pastor Daniel Stevens of Mid-Cities Community Church was surprised and appalled when he learned of the number of children who are being placed in foster homes outside the Permian Basin because their own community is not “stepping up” to take care of them—the lost, broken, and abused children from their own backyard. As a result, Pastor Steven’s called the local foster care agencies together along with churches in Midland Continued on page 15 an apple a day may 2013



by Wendy Hilliard

om was right. You should eat your vegetables, breakfast is the most important meal of the day, and you shouldn’t slouch.

According to the American Chiropractic Association, 31 million Americans claim to experience back pain. Doctors attribute most back pain to poor posture combined with an unhealthy lifestyle. Regular participation in a pilates program could provide needed relief for those suffering with chronic back pain. Created by Joseph Pilates in the early 20th century, pilates is an exercise practice structured around breathing and strengthening the body’s core. Proper posture is emphasized throughout the class. A favorite of both dancers and athletes, pilates can be apparatus based or mat based. Done correctly, this fitness discipline can build muscular strength and flexibility as well. “I didn’t think I could do it at first,” said Odessa Family Y member Nancy Fisher. “I have back problems and I thought it would ruin my back.” Fisher stuck with it and has been practicing pilates for over 10 years. She moves with a grace and ease that contradicts her age of 77. Fisher can bend and fold over effortlessly. “My range of motion has increased quite a bit. I also noticed my body is shaped better. My back is stronger. I know I have more core strength and more strength in general.” “I think of pilates

6 may 2013 an apple a day

as the anti-aerobics class,” said Odessa Family Y pilates instructor Casey Catallo. “Pilates is an overall body workout with the main focus on the core. What I love about pilates is the toning I get from lifting my own body weight. This class is about quality of movement as opposed to quantity of movement. Members see results with very little time commitments,” Catallo said. The Odessa Family Y instructor recommends performing pilates at least two times per week. Catallo notes additional perks can be earned from consistent practice. “One of the many other benefits of pilates is body stabilization and good balance. These skills allow the body to adjust to sudden unexpected movements and can help prevent falls,” Catallo said. Two things crossed 64-year-old Judy Clinton’s mind as she dangled 12 feet above a concrete floor. Her first thought was, “My husband’s going to wonder what on earth I was doing,” and her second was, “I am glad I have the strength to hold on,” Clinton laughed. Clinton had been standing on the couple’s tall ladder taking storage inventory in the upper level of her garage. While leaning and moving boxes aside, the ladder suddenly slipped from under her. Instinctively, she wrapped her arms around a rafter. Luckily, the ladder was near, wedged against

the retracted garage door. Relying on her core strength, Clinton was able to swing her legs around the ladder, pull it over and regain her footing. The next day, Clinton personally thanked her pilates instructor. “Because of the classes I was strong enough to hold on. Pilates helps my balance too and I like that it’s relaxing. Pilates is my stress reliever,” Clinton said. A snapshot of an average Odessa Family Y pilates class reveals a lot. Ages can range from twenty-yearolds to more mature members. Clinton may lean toward the more mature end of the age spectrum, but that doesn’t bother her. In fact, she’s become a role model. “I’ve been working out 35 years and I’m not quitting. Twenty-year-olds have told me they admire me because I’m still working out.” It took a year for 38-year-old Deanna Glenn to muster the courage to walk into the Odessa Family Y. When she did, she decided to give pilates a try. Being new to pilates, it was not what she expected. Looking at her more wizened class mates, Glenn was amazed. “It’s pleasant, but more work than I

expected. The 60- and 70-year-olds in the class do circles around me. I’m thoroughly impressed. Seriously, I can’t keep up with them. Talk about great motivation, I want to be as agile as these ladies.” Glenn decided to make the morning pilates class a part of her fitness regimen. “I look forward to going. I have fun doing it. I only wish I had done it sooner,” Glenn said. The Odessa Family Y offers pilates on Monday evening at 7:30 pm, Tuesdays and Thursdays at 10:30 am and at 4:30 pm. “Come in and check out a class, or try at least 20 minutes of it. If a move seems too challenging, there are modifications that can make it more user friendly,” Catallo said. Fisher agrees. “I only stayed 30 minutes the first time I tried it. I was pleasantly surprised. It’s a good class but you have to work into it.” For more information about pilates or other group fitness classes at the Odessa Family Y, call 432–362–4301.

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The Odessa Family Y offers the latest in technology and equipment, well-equipped facilities, nursery care for members, certified instructors and personal trainers, and dozens of exciting classes to fit anyone’s schedule…among many other amenities! And we have no initiation fees, no hidden fees, and no contracts. Come see why the Odessa Family Y is the #1 choice for your health and wellness.

for more information call 432–362–4301 our new extended fitness hours Mon–Thurs, 5 am - Midnight • Fri, 5 am - 10 pm Sat, 7 am - 7 pm • Sun, 1 pm - 7 pm

Mindy Chris




rowing older is difficult enough, but growing older with a chronic disease is downright tough! Arthritis is a disease of the musculoskeletal system and the damage to the joints increases with age, accompanied by swelling and pain. Osteoarthritis (OA) is the most common form of arthritis, affecting about one-third of older adults. It is estimated that 1 in 2 people will get some form of OA in their lifetime. Osteoarthritis causes pain, swelling, and reduced motion in your joints. It most often occurs in the hands (at the ends of the fingers and thumbs), spine (neck and lower back), knees, and hips. This is a disease that may progress quickly, but for most people, joint damage develops gradually over years. In some, osteoarthritis is relatively mild and interferes little with day-to-day life; in others, it causes significant pain and disability. OA can cause pain, swelling, and reduced motion in your joints. It can occur in any joint, but usually it affects your hands, knees, hips, or spine.

8 may 2013 an apple a day

Our bones are covered with a living tissue that covers the ends of the bones and guards them from rubbing against each other. This tissue is known as the cartilage. Cartilage cells are referred to as chondrocytes. When chondrocytes die, they are replaced with new ones and the life cycle goes on. Healthy cartilage allows bones to glide over one another. It also absorbs energy from the shock of physical movement. In osteoarthritis, the surface layer of cartilage breaks and wears away. This allows bones under the cartilage to rub together causing pain, swelling, and loss of motion of the joint. Over time, the joint may lose its normal shape. Also, small deposits of bone—called osteophytes or bone spurs—may grow on the edges of the joint. Bits of bone or cartilage can break off and float inside the joint space. This causes more pain and damage. Risk factors for osteoarthritis include: • Being overweight • Getting older • Injuring a joint

Although osteoarthritis becomes more common with age, younger people can develop it, usually as the result of a joint injury, a joint malfunction, or a genetic defect in joint cartilage. Both men and women have the disease. Before age 45, more men than women have osteoarthritis; after age 45, it is more common in women. It is also more likely to occur in people who are overweight and in those with jobs that stress particular joints. Fortunately, most people with osteoarthritis live active, productive lives despite any limitations. But treatments can slow the progression of the disease, relieve pain, and improve Fortunately, most joint function. Arthritis is normally people with treated with physical therapy, pain osteoarthritis live medication, sometimes surgery, rest active, productive and exercise, education and support programs, and learning self-care. lives despite any Treatment includes making changes limitations. But to a person’s way of life or lifestyle treatments can slow and constantly working on having a the progression of good attitude.

the disease, relieve pain, and improve joint function.

The American Academy of Orthopaedic Surgeons lists these suggestions to help slow the progression of hip arthritis: • Allow your hips to rest and don’t overuse the joints. • Practice a physical therapy regimen that includes gentle exercises such as swimming, cycling, and water aerobics to maintain joint function and motion. • Make sure you get plenty of sleep every night • If you are overweight, lose weight. • Consider using a cane to ease strain on the joint if your arthritis worsens. Within the United States, arthritis and several related illnesses are known to be the cause of major disability and cost millions of dollars each year in indirect expenses and medical care expenses. Individuals can help prevent osteoarthritis by maintaining appropriate weight, consuming fresh fruits and vegetables as a good source of vitamins C and D, taking sufficient amounts of calcium (1000– 1500 mg per day for adults), and taking part in regular, moderate exercise.

It always seems like the first step in a chronic condition is to maintain an appropriate weight. That’s because excess weight makes it more likely that mild osteoarthritis will eventually become severe. For example, among people ages 60 to 64 with early osteoarthritis, 63 percent of those who are obese will develop debilitating disease within 10 years, compared with 37 percent of those who aren’t obese, according to estimates based on the 2008 U.S. Census and other government data. Fortunately, even modest weight loss—as little as 5 percent of your body weight—has been shown to reduce the risk of arthritis later. Research suggests that losing weight reduces pain in people who already have the disease. The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends fighting osteoarthritis with exercise to keep strong and limber, improve cardiovascular fitness, extend your joints’ range of motion, and reduce your weight. The following types of exercise are part of a well-rounded arthritis treatment plan: • Strengthening exercises. These exercises strengthen muscles that support joints affected by arthritis. They can be performed with weights or with exercise bands (inexpensive devices that add resistance). • Aerobic activities. These are exercises, such as brisk walking or low-impact aerobics, that get your heart pumping and can keep your lungs and circulatory system in shape. • Range-of-motion activities. These keep your joints limber. • Balance and agility exercises. These help you maintain daily living skills. Always ask your doctor or physical therapist what exercises are best for you. Ask for guidelines on exercising when a joint is sore or if swelling is present. Also, check if you should (1) use pain-relieving drugs, such as analgesics or antiinflammatories (also called NSAIDs or nonsteroidal anti-inflammatory drugs) to make exercising easier, or (2) use ice afterward. To find more information about osteoarthritis: h t t p : / / w w w. n a i m s . n i h . g o v / H e a l t h _ I n f o / Osteoarthritis/default.asp an apple a day may 2013


! F F O S E HO




yH by Jo


he latest trend in running shoes is no shoes at all. A 2009 study in Nature reported that running without shoes is less likely to cause injury than running in shoes. However, most experts agree that you’re more likely to stay healthy if you keep your shoes on. The science says that barefoot runners land flatfooted or on the balls of their feet, while runners in shoes usually land heel first. The researchers claim that landing closer to the front of the foot decreases forceful impact on the body, and as a result, barefoot running may help prevent injuries. However, because there are many variables— including body weight and the speed at which you’re running—it’s not clear that landing on the mid-foot or ball of the foot generates less impact on the body for all runners. Anthropologist Daniel Lieberman offers details about going shoeless when running. He writes, “Our research shows that habitually barefoot or minimally shod humans tend not to land on their heels and instead strike the ground in a way that leads to very low collision forces, even on very hard surfaces.” Lieberman thinks that some people might benefit from running with no shoes or minimal running shoes. But he also points out that footwear should

10 may 2013 an apple a day

be chosen based on running style. The lesson from barefoot running was not about whether to run with or without shoes. The important issue is a person’s running form and what’s on your feet can affect your form. If you run with poor form, you’re better off in shoes that protect you. If you are a runner who lands on the front of your feet (called a forefoot striker), then consider running barefoot or in minimalist running shoes.

The same research challenges the conventional wisdom about running shoes, which are designed to provide shock absorption with elevated, cushioned heels. Yet, there is no evidence that their design prevents running injuries. In fact, some research suggests that the typical running shoe might increase the chance for injury. According to the research, injury rates have not declined in 30 years even as major advances seem to have been made in running shoe technology over that time.

Studies of how feet strike the ground when barefoot versus in shoes reveal that shoeless runners avoid some high-impact forces­—and possible injury—by not landing heel first. Manufacturers have taken note and are developing new types of shoes to mimic the motion of barefoot running on soft ground. The new designs have less cushioning across the bottom, are flexible front to back and side to side and have lower heels. While barefoot running might have benefits, it’s too soon to say whether this style is less likely to cause injuries. There are a few pros and cons of forefoot striking barefoot or in minimalist footwear: PROS • Forefoot striking strengthens the muscles in the foot, especially in the arch. A stronger foot will pronate less. • Barefoot running can feel comfortable because of minimal impact forces, provided the feet are properly callused. • With the natural spring of the stride, you may expend less energy to forefoot strike.

CONS • Thick-soled shoes are much more forgiving and protecting when running over glass, sharp objects, ice, roots, etc. • If you have been a heel striker, it takes some time and much work to train your body to forefoot or mid-foot strike, especially because you need stronger feet and calf muscles. Runners should be careful not to develop Achilles tendonitis when they switch from heel striking to forefoot or mid-foot striking. When choosing shoes, the primary factor to consider is always the risks to a runner’s overall health. Running without protection on your feet could lead to such injuries as puncture wounds, which are a concern especially for diabetics. In fact, if you have diabetes, decreased circulation, or sensory loss in your feet, avoid barefoot running. Also, people with high arches or feet that flatten excessively shouldn’t log miles without running shoes. If you fall into these groups, you need the additional support that running shoes provide. If you’re a casual runner, protect your feet, strengthen your foot muscles, and help prevent injuries by running barefoot every STUDIES OF HOW FEET once in a while. Many serious STRIKE THE GROUND WHEN amateur and professional runners BAREFOOT VERSUS IN SHOES run a few barefoot miles each week. Casual runners also can benefit by REVEAL THAT SHOELESS taking off their shoes to run a few RUNNERS AVOID SOME hundred yards once or twice a week. HIGH-IMPACT FORCES­—AND To safely get the most out of barefoot POSSIBLE INJURY—BY NOT running, start gradually. First increase the frequency with which you walk LANDING HEEL FIRST. around the house barefoot. You will overstress your Achilles tendon and plantar fascia if you jump out there barefoot right away. Barefoot running appears to protect particularly well against plantar fasciitis and Achilles tendonitis. These conditions, characterized by pain around the heel, often are related to tight calf and foot muscles. Barefoot activity can help maintain the elasticity of these muscles. Continued on page 16

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s is the case with our entire community, there is a lot happening in Ector County Independent School District. The boom is bringing record numbers of students—in this school year enrollment topped 29,000 for the first time. Limitations on housing are making it difficult to recruit and keep teachers, and it is hard to find bus drivers, maintenance workers, and custodians due to the wages offered in oilfield related industries. And, yet, good things are happening in ECISD classrooms every day; progress is being made in a number of areas; and there is now a solid foundation from which to build a world class school district.

Forging a Path to World Class by Mike Adkins Director of Communications, ECISD

12 may 2013 an apple a day

The work really began during the 2008–09 school year when more than 100 community members, business leaders, school district employees, and students took part in a year-long strategic planning project. That plan’s strategic priorities are neatly summed up by using our ECISD acronym to highlight accomplishments in those priority areas. E—EDUCATE After several years of regular visits because of poor performance, the Texas Education Agency informed our school district that it lacked three basic elements that research shows are present in high performing districts—a consistent curriculum, a history of student scores and performance in the hands of their teachers, and regular collaboration between teachers. In 2011 ECISD moved to rectify each of these areas with the adoption of CSCOPE as the structure for teaching the same concepts at roughly the same time at all schools; Eduphoria software gives every teacher access to several years’ worth of scores and data for each of their students, helping teachers identify individual strengths and weaknesses; and the Professional Learning Community model means teachers meet regularly to share information, lesson plans, and ideas. These are the basics but there are many more examples of the increased attention to giving students a great education: • A new literacy program that is improving the way reading is taught; it is being used in kindergarten through second grade right now but will expand. • More dual credit courses (which count for high school and college credit) are being

ECISD works very hard to keep parents connected to their students. offered in Career & Technical fields and beginning with the 2013–14 school year some dual credit electives will be available to qualifying ninth graders. • The Princeton Review as a non-credit elective for high school students, and after just one full year the ECISD students who took the class are scoring on average 136 points higher on the SAT than the State of Texas average score. • The Laptop for Teachers initiative allows all teachers to earn a brand new laptop by finishing a series of computer courses; the laptops let the teachers take advantage of the wireless internet in all ECISD buildings and be flexible and creative in how they present lessons. • A record number of Gifted/Talented students have been identified meaning more students are now learning at greater rigor and depth. • In November, our community passed a $129,750,000 bond package that will build three new elementary schools to relieve overcrowding and two additions to Odessa High and Permian High to allow ninth graders on campus and move ECISD to a true middle school grade alignment. C—CONNECT Research is clear—students whose parents are involved in their school make better grades, have better attendance, and have fewer behavioral problems. ECISD works very hard to keep parents connected to their students. • txParent Portal gives parents online access to their child’s grades and attendance 24 hours per day, 7 days per week; a parent can also set this up to send them an e-mail alert when a grade falls below a certain level.

• ParentLink is the system used to send phone and e-mail messages to parents, including emergency notifications. Soon the system will also send text messages and there will also be an app for smartphones. • ECISD boasts a Volunteers in Public Schools (VIPS) program with more than 500 active members. Parents and community members are plugged in at a campus of their choice to help in almost any capacity needed. • The Partners in Education allows businesses, organizations, and clubs to get involved by volunteering time, resources, or money to a school or to the District. • Booster clubs, Parent-Teacher Associations, and Watchdogs (specifically designed for dads) are other ways for parents to get involved with our schools. I—INSPIRE In August 2011 New Tech Odessa opened as the third high school in town. NTO is a college-prep high school that emphasizes the use of technology and project-based learning. Every NTO learner gets a Mac Book to use throughout the year and the small campus gives off a college vibe with lots of common areas and original art displayed in the hallways. Since opening, NTO has earned distinction as an Apple Distinguished School and is now a National Demonstration Site for the New Tech Network. The inspiration for NTO came from high school students themselves who were looking for a non-traditional setting. S—SUCCEED The AVID program focuses on students in the middle of the academic spectrum; those who have the ability to attend college but often lack the support at home. AVID, which is an elective class in junior high and high school, pushes those students to higher achievement. • Over the past three years AVID has graduated 193 seniors and 190 were accepted to college while the other three joined the military. • In 2013, of 75 seniors in AVID, 70 have been accepted to college. Fifty-eight of those will be the first in their family to attend college. Continued on page 16 an apple a day may 2013 13

and taught her personal respect and responsibility, a foster family who understood her love for her family and desire to be reunited with them. Although her foster family made an emotional investment in a child they could not keep for their own, their love and sacrifice changed Jaclyn’s life, her family’s life, and future generations. By becoming a foster family you have an opportunity to help a child and their family write a new story. They no longer have to live out their “old story.”

Continued from page 5 and Odessa to come together to make a difference for foster children and their families. The “problem” is bigger than any one of us, but together we can make a difference, thus One More Home was born. One More Home is a collaborative effort between the churches and foster care agencies, Buckner’s, Pathways, and High Sky, to develop enough foster homes in the Permian Basin so that children can remain in their own community. Over the past year, One More Home has been spreading the word about the need for foster families, and as a result one child, and then another is able to stay close to home. We are beginning to make a difference one child at a time, yet many more foster parents are needed to provide safety and security for our foster children. Children need families who will “step out” to love them and provide for them—pay the emotional cost for them to have a better future. Jaclyn shared that her foster parents taught her the meaning of family, the true meaning of safety, and how to love. Jaclyn loved her biological family and wanted to return home, yet she knew her family needed help first. Her family attended parenting classes, therapy, and supervised visitation, and she received therapy and learned how to be a part of a family. Together, she and her family learned to respect, love, and care for one another. This would not have been possible had Jaclyn not had supportive foster parents who encouraged her

Foster parent Cindy McDonald stated that as a foster parent, she and her husband are on the front lines of helping children change their beliefs about themselves and the brokenness in their lives. Cindy encourages others to become foster parents as well. “Being a foster parent is seldom easy and may require sacrifice or changes in your life, but it is worth it when a child begins to believe their future could be happy and they don’t have to fear being abused or going hungry ever again. How often do we have the opportunity to make an impact that will change a life?” May is foster parent appreciation month, and thousands of children are grateful for the foster families who took a chance on them, and changed their lives for the better. Denise is now a young adult, and she shares that her foster family taught her so much about life, love, and believing in herself. Twelve-year-old Candace wrote a prayer that is applicable to all foster parents. Dear God, I am grateful for the love and kindness of my foster family. Thank you for the home they provide, the love they give, and the food I have. Thank you for my foster parents because without them I do not know where I would be. Amen Future generations are changed by the actions of foster families today. Albert Einstein said, “The world is a dangerous place, not because of those who do evil but because of those who look on and do nothing.” You can make the world a better place by providing a safe, loving home for foster children who desperately need to know that they matter. To become a foster parent, log on to One More Home at an apple a day may 2013 15

Continued from page 11 When you do buy new shoes, here are tips for getting the right fit: • Shop at a store that specializes in athletic shoes. • Wear the type of socks worn for running. • Shop toward the end of the day when feet are the largest. • Have both feet measured while standing and try on both shoes. • Choose a shoe that conforms as closely as possible to the shape of the foot, leaving a space about the width of the index finger between the end of the longest toe and the end of the shoe. • Avoid shoes that rub or pinch the ankle or foot or slip off. • If you do decide to try barefoot running, do so gradually and carefully. It is crucial to build up foot strength, calf strength, and learn good form.


Continued from page 13 • Since 2007 ECISD’s graduation rate has increased 10% with the dropout rate falling by 10% during the same time, • In the Class of 2012, the combined graduates of Permian High School and Odessa High School earned $5.8 million dollars in scholarship and financial aid. • All three of our high schools offer demanding Advanced Placement courses and OHS is the home to the International Baccalaureate program. D—DREAM ECISD is a place where students can dream… From Permian senior Jorrion Wilson who in February signed an offer to play football at Harvard University…to OHS senior DeKwaan Wynn who in April learned he had won the prestigious Dell Scholarship from the Michael & Susan Dell Foundation which he will use at Baylor University…to the Bonham Junior High School Robotics team of ninth graders that recently won 16 may 2013 an apple a day

a state championship for the robot they built and programmed…to the nine all-state musicians who are among the top 2% of music students in Texas… to the dozens of Career & Technical Education students who competed in state competitions this spring in welding, automotive technology, graphic design, broadcast journalism, and art. Ultimately, this is what we are about—giving students options and opportunities to realize their natural talents and to lead them down a path toward becoming successful adults who contribute to our community.

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Cooking With Kim

Spring 2013 Class Schedule

May FieSta! in celebration of May, i’m offering 3 different Mexican food cooking classes. Ole! It’s Mexican Night! May 9 – Part 1 May 23 – Part 2 May 30 – Part 3 Learn to cook healthier, low calorie Mexican food you can enjoy any time without wrecking your diet. It’s so quick, easy, and flavorful; you’ll never have to eat out again. Each class will feature different foods, cooking techniques, and recipes, including enchiladas, tacos, the grill, and all the sides. Each class is $25 (payment and registration required prior to class). To register and pay, or ask questions, contact me at 432–557–5001 or Classes are filling up quickly! Classes for private groups and parties are also available–choose your own menu and class date! You can also prepay and register for every scheduled class and you are guaranteed the recipes for those classes whether you can attend or not. Contact me for details!

get fit with kim DRIVING THROUGH THE “FOG”


ast month I touched on the importance of incorporating carbohydrates along with protein and fat in your diet for life-long health and weight loss. I’d like to get a little more specific about the important role of each of these three components of a balanced diet. Let’s begin with the “bad guy,” carbohydrates—my favorite and probably yours too even if you have shunned them from your shopping cart recently. Carbohydrates serve as an important role in our body’s energy, digestion, and brain function. They are a vital nutrient that we must incorporate into our nutrition plan daily for our bodies to not only function properly, but for our minds to function properly as well. All of our bodies’ systems run on proteins, fats, and carbohydrates, but our brains run on one source of fuel—glucose (coming from carbohydrates). If you are eliminating carbohydrates too much, you will experience “brain fog.” “Brain fog” can lead to forgetfulness, lack of concentration, mistakes at work or school, and irritability. We’ve all experienced the carb-deprived irritability either ourselves or from others. I like to say to the road ragers out there driving, “Hey, go eat a carb!” Now before you start the “Fight Road Rage. Eat a Donut” campaign because “Kim said to eat carbs! Woo Hoo!,” let me be specific about which carbohydrates I’m encouraging you to eat. As mentioned last month, everyone’s needs for carbohydrates differ depending on their activity, genetics, lifestyle, and personal health. You must figure out first how much carbohydrate you need in your daily diet. Then the fun part begins—eating. Carbohydrates should contain as much fiber as possible. Dietary fiber—found mainly in fruits, vegetables, whole grains, and legumes—is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as aiding in weight loss and helping to maintain a healthy

weight, lowering your risk of diabetes and heart disease, lowering cholesterol, maintaining blood sugar levels, and more. Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. Unlike other food components, such as fats, proteins, or refined (white) carbohydrates—which your body breaks down and absorbs—fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body. Fiber is commonly classified as soluble or insoluble: • Soluble fiber: This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Some sources of soluble fiber are oats, peas, beans, apples, pears, citrus fruits, carrots, barley, and psyllium. • Insoluble fiber: This type of fiber promotes the movement of food through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation. Good sources of insoluble fiber include whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, dark leafy greens, green beans, and potatoes. Selecting tasty foods that provide fiber isn’t difficult. Most plant-based foods contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of highfiber foods and by all means enjoy the carb—it’s good for your health…and road rage. Special thanks to this month’s contributor: Kim Clinkenbeard, CPT, FNS

an apple a day may 2013 19

woof, woof!

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.


n the rescue world, you meet all types of dogs. Large, small, aggressive, and passive, each with their own special personality. It’s always interesting to meet new dogs because I will often assume their gender based on their personality. If the dog is really friendly, outgoing and playful, I assume it is a male. Not that a female dog can’t have those traits, but because it will remind me of my sons. My three sons were all rambunctious and playful, so I think dogs with those traits are boys. The same assumption goes for the female dogs. If I see one that is cute and cuddly, looks like a beautiful stuffed animal, then I sometimes assume that the dog will be female. I know it doesn’t make sense but I believe there are many like-minded people who think the way I think. The assumptions don’t end there, because if it is a large dog, I would assume it would be mean or aggressive. That is a crazy assumption especially knowing how many tiny Chihuahuas have chased me off, snapping at my ankles. Making assumptions on their gender is one thing, but assuming a dog is friendly is a really bad assumption to make. When you are meeting a dog for the first time, it is important you let them smell you, your hand or whatever they like. In fact, dogs see you as being rude if you don’t let them get a few good sniffs. It will help them develop a sense of trust in you as you build your friendship. Don’t assume the dog is nice and friendly just because it is behaving nice and friendly with their owner or the person they are with. Some dogs become very protective and would turn on you in a split second if that instinct kicks in.

20 may 2013 an apple a day

It becomes very easy to make assumptions about dogs in the rescue world. Rescuing one that is very dirty, injured and appears to be too thin, my assumption is the dog has been on the street a while. Or that the owner didn’t take very good care of it and then lost it. When I finally do hear the story of how the pet was lost, I feel terrible that I would judge the owners based on the looks of the animal. Often, it is never the owners fault. It’s just part of being a lost dog.

When I finally do hear the story of how the pet was lost, I feel terrible that I would judge the owners based on the looks of the animal. Often, it is never the owners fault. It’s just part of being a lost dog.

The worst assumption I have ever made was seeing a poor dog that looked pathetic. It was so thin and dehydrated looking. Not too dirty, but just looked so bad. My first assumption is what is wrong with people. Why isn’t that family taking better care of that precious baby? As per usual, I assumed it all wrong. After speaking with the heart broken family, I found out the dog was very ill with very little hope left. That assumption hit me right where it hurts.

I’m learning the more assumptions I make about dogs, the more wrong I become. That old saying about assumptions is definitely true.

Special thanks to this month’s contributor: Keliree Mitchell Founder, Pet Spotters

The TRUTH About Sleep Apnea

• Sleep Apnea affects 70 million people in the U.S.

• It’s a leading contributor of heart disease, stroke, and diabetes.

• It can even stop your breathing hundreds of times a night.

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health & beauty HEALTHY SUMMER SKIN


ach season of the year will call for changes in your skin care routine. After all, as the weather and climate changes, it’s important to adapt your routine to keep your skin healthy and radiant. In the summer, the heat can really make an impact on the health of your skin. It can cause your skin to be too dry, be too oily, and can even cause acne and rashes. Use these tips to learn how to keep your summer skin healthy and beautiful. USE SUNSCREEN EVERY DAY TO PREVENT SKIN DAMAGE AND PREMATURE AGING Without a doubt, the number one way to keep your skin healthy in the summer is by using sunscreen every day. Most people are well aware of the fact that overexposure to the sun can cause skin cancer. However, the skin can also burn and blister, which is extremely painful. Overexposure to the sun can also lead to early signs of aging and sun spots, which is something no woman wants to experience. When choosing sunscreen, be sure to choose sunscreen with a high level of SPF (minimum of SPF 30 is best), so you’ll be fully protected. If you can’t stand the thought of your summer skin being pale this year, don’t fret. The newest bronzer and self tan products look more natural than ever before and are completely safe. Some of the most common products are those that gradually tan, such as daily self tanning lotions. KEEP YOUR SKIN AND BODY WELL HYDRATED When you’re exposed to excess heat, your skin will immediately feel the effects. You may start to experience dry skin patches. Many times these begin on your elbows and hands and can quickly spread to your face and other body parts. Not only should you moisturize

regularly, but making sure you hydrate with at least eight glasses of water a day can help your skin look soft and supple all season. Try to stay out of extreme heat and when you do, be sure to wear loose clothing to avoid getting overheated. PROTECT SKIN FROM CHLORINE AND SALT WHEN AT THE POOL OR BEACH The summer season often leads to time at the pool or the beach. Chlorine and salt water can really wreak havoc on your skin. The best way to combat the effects of pool time is by showering before and after your swim. When you shower before, you’ll be filling your pores with non-chlorinated water, as well as your hair follicles. Thus, when you get into the pool or ocean, your skin and hair won’t soak up as much water. Then, by showering after your swim you’ll be able to wash off any residue. PREVENT SWEAT-INDUCED SUMMER BREAKOUTS WITH THE RIGHT PRODUCTS As you start spending more time in the warmer weather, your body will naturally start to sweat more. You may experience more acne on your face or on your body. You may also get a heat rash or a rash in areas where you wear tight clothing, such as your inner thighs. To protect yourself from these aggravations, invest in products made to prevent acne or skin irritations. Body washes with light amounts of acne medications are very effective for preventing acne in the summer months due to sweat. They are often available in lotion form, as a spray, or in body wash form. In addition, be sure you shower after any outdoor activity such as playing sports, fishing, hiking, or other activities where you will be sweating more than usual. This month's article courtesy of

an apple a day may 2013 23

EZ-est Green Beans by Kim Clinkenbeard, CPT, FNS 1 (20 oz.) package frozen or fresh French-cut green beans 1 Tbsp. extra virgin olive oil (or coconut oil) 1/2 tsp. cracked black pepper 1/2 tsp. (to taste) kosher salt 1 Tbsp. (to taste) fire-roasted minced garlic Place fresh or frozen French-cut green beans in a glass bowl and toss with oil, garlic, salt, and pepper. Cover the bowl with plastic wrap and microwave on high for approximately 4 minutes for fresh green beans and about 6 minutes for frozen. (Times may vary depending on your microwave.) Let it sit covered for an additional 2–4 minutes before serving. Serves: 5

distribution points MIDLAND Albertsons Pharmacy 1002 Andrews Hwy. 4706 N. Midkiff Rd. 3317 N. Midland Dr.

Midland Memorial Hospital Scharbauer Patient Tower 400 Rosalind Redfern Grover Parkway

Fit Family Fitness 3404 N. Midland Dr.

Midland Memorial Hospital West Campus 4214 Andrews Hwy.

Flat Belly Organics 3326 N. Midkiff Rd. Graham Pharmacy 1601 W. Wall St. HealthSouth 1800 Heritage Blvd. HEB Pharmacy 3325 W. Wadley Ave. Midland Memorial Hospital 2200 W. Illinois Ave.

24 may 2013 an apple a day

St. Jospeh’s Home Health 24 Smith Rd., Ste. 500 Walgreens Drug Store 330 N. Midland Dr. 215 Andrews Hwy. 4313 Andrews Hwy. ODESSA Albertsons Pharmacy 1350 E. 8th St. 4950 E. 42nd St. 2751 N. County Road W.

Furr’s Music City Mall Harmony Health Food Shoppe 3110 E. University Blvd., Ste. A Heaven Bound Daycare 507 Elliot HEB Pharmacy 3801 E. 42nd St. Hunt Advertising 3527 Billy Hext Rd. Medical Center Hospital 500 W. 4th St. Mission Fitness 8050 Hwy. 191

The Odessa Family Y 3001 E. University Orchard Park Odessa 8050 Dr. Emmitt Headlee St. Permian Basin Rehab Center 620 N. Alleghaney River of Life Health Food Shop 2601 N. Grandview Ave. Smith’s Shoes 5101 Twin Towers Super Shapes 5000 E. University Blvd. University Pharmacy and Medical Supplies 4850 E. University Blvd.

Walgreens Drug Store 801 Maple Ave. 2161 E. 42nd St. 1305 W. University Blvd. 1707 W. 8th St. Wendover Family Medicine 4222 Wendover, Ste. 600 Westview Medical Clinic 1220 W. University Blvd. Wheatley Stewart Medical Pavillion 574 W. 5th St.

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your home for healthcare

An Apple a Day May 2013  
An Apple a Day May 2013  

The May 2013 issue of An Apple a Day magazine. Published by ha! Publishing, Odessa Texas.