august 2016
Wellness For Life
EV ENT
SPONSOR
Changing the Experience of Surgery When medication and non-invasive procedures are unable to relieve symptoms, surgery remains the accepted and most effective treatment for a range of gynecologic conditions. For generations, open surgery has been the standard approach to many gynecologic procedures and is still used today. With the da Vinci Robotic Surgical System, Dr. Van Riper operates through just a few small incisions. The da Vinci System features a magnified 3D highdefinition vision system and tiny-wristed instruments that bend and rotate far greater than the human wrist. As a result, da Vinci enables Dr. Van Riper to operate with enhanced vision, precision, dexterity and control.
Dr. Van Riper has extensive experience using the da Vinci Surgical System. He is your trusted expert for minimally invasive surgery with a faster recovery time.
Pregnancy—Including High Risk • 3D Sonograms • Gynecology • Urogynecology Urinary Incontinence • Bladder Problems • Pap Smears/Physicals Menopausal Treatment • Tubal Ligation • Contraception Laproscopic Surgeries • da Vinci Robotic Surgical System Minimally Invasive Surgeries • Outpatient Hysterectomies
James Van Riper, D.O., FACOG Board Certified OB-GYN
Jackie Lehr, MSN, RNC Board Certified Nurse Practitioner
Accepting New Patients 410 N. Hancock • Odessa, TX 79761 432–337–4782
Concealed Handgun Classes Call for Information
Gary Dunda, Instructor
432–559–2711 • gary_dunda@yahoo.com • Will teach anywhere: home, church, or business. • Classes for 1-21 people. • Must be 21 or older.
Chest Pain? Every Minute Counts
Exceptional. That’s the kind of care you deserve when it comes to your heart health. The Cardiac Care Program at ORMC offers a broad spectrum of cardiac services from sophisticated testing for early diagnosis and treatment to heart surgery. We are committed to delivering the best, most expert care for your heart. As an accredited facility, we use the newest methods and best practices in heart care to ensure that our patients receive the right care at the right time. If you experience symptoms of a heart attack, do your heart a favor and come to ORMC's Accredited Chest Pain Center for diagnosis and treatment. At ORMC, we want you to experience the special moments in life. We love what we do and we think it shows.
520 E. Sixth Street • Odessa, Texas 582-8677 • www.odessaregional.com
OUR ADVERTISERS front inside Freedom Buick GMC Truck 1 James Van Riper, D.O., FACOG 2 Gary Dunda 2 Other Remedies 2 ORMC 6 First Physicians 8 Studio 7 13 Hunt Advertising 13 Occasions Fine Jewelry 17 Cooking with Kim 19 Earlene Smith 19 Furst Plastic & Reconstructive Surgery back inside Midland Health 2016 Wellness Tour back cover Permian Basin Chevy Dealers
Wellness For Life
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To advertise, contact Mary at 432–550–7339 Publisher Mary Hunt, Ha! Publishing Editor Evangeline Ehl Publication Manager Mary Hunt Sales Mary Hunt Writers Kim Clinkenbeard, Joy H. Coleman, Alyssa L. Sinclair, Earlene Smith Photography Julian Mancha, Mark Swindler Design Sarah Fleck, Chantel Miller
Have a great story idea for An Apple A Day? Submit your idea online at www.anapplemag.com.
3527 Billy Hext Road • Odessa, TX 79765 432 550 5998 • 866 550 7329 fax 432 550 7346 www.hapublishing.com 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.
20 4 Making Wishes Come True
16 Get Fit With Kim: Exercise Myths
7 How To Green Your Cleaning Routine
18 Health & Beauty: The Latest of Coffee
9 Meal Plans and Boxes
20 Recipe: Mango Salsa
10 Steak Wars—The Grill Awakens
ON THE COVER It’s time for The Great American Steakout, “Steak Wars—The Grill Awakens.” This annual event is one of the largest fundraisers that supports patients and families at the Permian Basin Rehab Center.
READ MORE ON PAGE 10
an apple a day august 2016
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Making Wishes Come True by Alyssa L. Sinclair
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he Make-A-Wish foundation has hope at its core. The organization grants wishes to children between the ages of two-and-a-half to eighteen years old diagnosed with a life-threatening medical condition. Medical professionals at children’s hospitals usually refer children, and occasionally families get in touch with the organization. For many children and their families, a granted wish is not just a hugely uplifting experience, but also brings hope and strength for the future. Anna Stanford, Development Officer for the West Texas Regional Office, described how, “so many families and kids say that they had nothing to look forward to before Make-A-Wish,” especially when they are spending months and even years focusing on a degenerative, malignant, or progressive illness. Wishing to go somewhere, to be something, to meet someone, or to give are the most common categories for wishes, although
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the sky is the limit. All wishes aim to give a reprieve from the constant worries of a medical condition and the stresses of hospital and doctor’s visits, and the West Texas office helps support to local families in need. One recent story about a local Make-A-Wish family particularly struck a chord with Anna and her coworkers. A young girl in Odessa was non-verbal and non-mobile, meaning that she was mostly confined to a wheel chair. After speaking with her family and her physical therapist, local Make-A-Wish staff learned that she loved to be outdoors. Her family had already built a pergola over their porch so it could be shaded for her. To give her more time outside, Make-A-Wish came up with the idea to build a track system with a harness so she could move around slightly while spending time outside, and have that space for her physical therapy. Unexpectedly, after the system had been
installed, her dad discovered that he could raise the harness, which allowed for him to dance with his daughter on their back porch. He never thought he would be able to dance with his daughter. The ability to spend more time outdoors together has brought them great joy, and is a perfect example of how a wish can be life-changing for a family.
party for a family, organizing donation days, Jeans Day at the office, or gift card drives. The average cost of a wish is $9,000 dollars, and the West Texas office is always looking to form partnerships and find volunteers. By no means is one business or individual asked to sponsor a whole wish, and every form of support helps to grow awareness and care for local families.
All wishes aim to give a reprieve from the constant worries of a medical condition and the stresses of hospital and doctor’s visits, and the West Texas office helps to support to local families in need.
The West Texas office is in Midland and covers 39 counties. San Angelo, Abilene, Midland, and Odessa are the four major cities included in this area. The Midland office is part of a wider region called North Texas Make-AWish, but all funds raised in Midland go exclusively to families and their children in the West Texas region. There are a number of ways for individuals and businesses to donate or get involved with fundraising in Midland. The 3rd bi-annual Red Carpet Gala will be February 26th, 2017, at the Petroleum Club. This live Academy Awards viewing event also features a live auction, entertainment, dinner, and cocktails. Local Make-A-Wish families attend, share their stories, and a wish will be revealed live that evening.
By August 31, 2016, the end of the fiscal year for the foundation, 34 wishes will have been granted in the West Texas region this year, and 635 in the greater North Texas area. There are many different ways to get involved and support “Wish-giving” besides the gala. Volunteers can become “Wish Granters,” or liaisons between the Make-A-Wish staff and the referred families. Wish Granters meet with the families, fill out necessary paperwork, and help a child to identify their wish. Wish granters also have the chance to deliver or reveal a wish, depending on its form. Businesses have the option of buying a table at the gala in February, or hosting a larger event like the ATT Golf Tournament benefiting Make-AWish. Other popular ways for businesses to support the organization include hosting a reveal or send-off
Anna told me that she first became involved with Make-A-Wish while in Chi Omega during college. The foundation was their primary charity, and she loved supporting it. Her dream job was to work for Make-A-Wish, but unfortunately they were not hiring when she graduated. She worked until they were hiring in her hometown of Midland, and immediately applied for the job. She, along with her co-workers at the Midland office, aims to bring joy and strength to local families through wishes. With the price of oil being down, now is a better time than ever to spread the word, get involved, and help raise money for the foundation. Look out for more information about send-off parties, and buy a ticket to the gala for the chance to meet local families and support the cause.
Make-A-Wish North Texas, Midland Office 407 N. Big Spring Suite 208 Midland, TX 79701 (432) 683-9474 Toll Free Texas Only (888) 625-3294
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how to green your cleaning routine by Joy H. Coleman
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ummer’s here—well past the usual time for spring cleaning. We looked to find the best summer cleaning products with an eye to find those that are safer and ecofriendlier. Here are cleaning agents you can make or some brands you might prefer to purchase. THE KITCHEN • Counters: Many professional kitchens use a sanitizing solution made with 1 teaspoon household bleach in 4 cups of water. Spray it on counters and cutting boards. Let sprayed surfaces air-dry. Drying with dish towels may recontaminate the surface. Always clean the counter before you sanitize. • Microwave: Fill a microwave-safe bowl with 2 cups water and a whole sliced lemon. Microwave for two minutes, then wipe out the microwave with paper towels. The hot water softens food spills and the lemon cuts the grease. • Stove and Oven: Spray stove spills with an all-purpose cleaner and let stand ten minutes for easier cleaning. Cover a fresh spill with salt until you have time to clean it. • Dishes and Dishwashers: If you hand-wash dishes, air-dry in a rack. Dirty or wet dish towels can re-contaminate clean dishes. To reduce soap buildup in a dishwasher, occasionally fill the soap dispenser with baking soda or place a small cup of vinegar on the top shelf, then run the dishwater empty. • Sink, Drain and Faucet Handle: Clean regularly with household cleanser, especially
after washing or rinsing raw meat. Don’t forget to clean the faucet handle. • Refrigerator: Every day: wipe down the handles, including the underside. Every week: throw out anything that’s past its expiration date or shows age. Every three to six months: empty shelves and clean the inside with 1/4 cup baking soda in one liter of warm water; then spray with a bleach solution and air-dry. Remove drawers and clean under them. Before you return the food, wipe jars to remove drips. Clean the rubber gasket inside the door to ensure a tight seal. Vacuum the coils in the back and empty and clean the drip pan if necessary. • Pet Bowls: Find a place other than the kitchen to clean turtle or frog habitats and empty pet bowls; clean and sanitize the sink before washing fresh food. • Cutting Boards: Wooden cutting boards are perceived to be the safest, as long as they are kept clean, sanitized, and dry. Wood hampers bacteria growth, while bacteria thrive in scars on plastic. Either way, keep them clean by running them through the dishwasher or sanitize by spritzing with a weak bleach solution. Always change boards or clean with soapy water after preparing raw food– even vegetables. • Sponges and Dish Towels: Change dish towels daily or more often if they’re wet or dirty. You can microwave a wet sponge for two Continued on page 12 an apple a day august 2016
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Inspiration & Style for Everyday Living
Join Us! Each week in her growing lifestyle program, CBS7’s Tatum Hubbard shares creative solutions to help make our lives a little easier, add some “get up and go” to our days or simply…put a smile on our faces. Local experts and businesses join the show with fresh perspectives and newfound designs to inspire us all! Family of Partners
Weekdays 4:30 pm on CBS7 Check out our new Wedding Wednesdays! Saturdays 5:30 pm on MyTV 16
Cooking
Interior Decorating
Fashion
Health
Crafting
Loving Our Neighbors
Home & Garden
Encouragement
Meal Plans and Boxes by Joy H. Coleman
We don’t individually use these companies but they are at the leading edge of this industry. Read and learn! e stumble in the front door at 8 pm after a long day at work, and the last thing we want to do is spend an hour cooking. In a perfect world, dinner would always be pre-planned and pre-prepped. Cooking and eating it would cure the day’s stress, not cause it. Luckily, there are companies that have our backs. From pre-packed dinner boxes delivered to your front door, to meticulously organized meal plans for the entire week, there’s something here to make healthy cooking easier for everyone.
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They all offer (and the claims are supported) reliable delivery, pre-portioned ingredients in the right amounts to cook the recipes you choose. Each recipe explores a full range of seasonal produce and specialty items you may not find locally. Generally, their produce is better than what you can find in most grocery stores. Everything is handled with care and your box is hand-packed and shipped via local couriers or FedEx, arriving between 8 am and 8 pm. There’s no need to be home to receive it and the insulated box keeps food fresh up to midnight on your delivery day. No signature is required. They all advertise sending responsibly-raised meat without antibiotics and supporting sustainable fishing and partnering with trusted fisheries.
Who knew? The last dinners I heard about being delivered were sold by “diet companies.” Marie assured us we would have tasty meals. Not! Now there’s an industry who wants to make healthy meals easier through delivery. This is good. Very good. Here’s the rundown: HELLO FRESH Hello Fresh plans recipes and sends fresh ingredients with free shipping to you: you cook. Best? You can try with no commitment. Skip or cancel at any time. They provide everything you need for dinner. You first choose how many meals you want per week (3, 4, or 5) and how many portions you will cook per meal (2, 3, or 4). They send you recipe cards with pre-measured ingredients. Protein, veggie, carbs, and spices are all included—the only thing you might need is some olive oil and salt and pepper. Boxes hold everything you need, and the recipes are supposed to take no more than 30 minutes to prepare, regardless of Continued on page 14 an apple a day august 2016
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by Kathy Y. Norwood
our mission: to make life better for our patients, their families, and our community by providing high quality and compassionate therapy services. EVENT
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S P O N S O R
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he Permian Basin Rehabilitation Center is preparing for the 23rd year of The Great American Steakout, “Steak Wars— The Grill Awakens.” Once again our dedicated grilling teams will be serving up delicious and succulent steaks donated by Bobby and Leona Cox from the Bobby Cox Companies. This annual event is one of the largest fundraisers that supports the Sponsorship Program at the Rehab Center. The Sponsorship Program is a financial assistance program designed to help those who are uninsured, underinsured, or cannot afford therapy services. All proceeds raised at this fun event are used for direct therapy services, clinics, or equipment.
title of “2016 Grillin’ Champion,” and be featured next year on the 2016 Steakout invitation. This year the guests are in charge of crowning our “2016 Appetizer Champion” by filling the donation jars of their favorite team. We should mention, “stuffing the ballot box (i.e. donation jar)” is highly encouraged and all proceeds benefit the patients at the PBRC. The grillin’ teams will have the donation jars at their grilling pits and trailers. The team that wins the honor of “Best Appetizer Champion” will also receive a trophy and be featured with the “Grillin’ Champion” on next year’s Steakout material.
As the Grillin’ Teams prepare the steaks and appetizers, those in attendance can enjoy the Because of you, 66% of our patients received live music and entertainment from “In10city,”an financial assistance in 2015. awesome band headquartered out of Dallas. Guests are encouraged to kick The PBRC is the only back, enjoy the music, bilingual, outpatient and do a little shopping Community support pediatric and adult at our silent auction! is needed to ensure rehabilitation facility The silent auction that we are able to that provides physical, features something for continue to provide occupational, speecheveryone, whether it language therapy, and is bidding on a BBQ therapy services to audiology services in grill, signed sporting children who depend the same location. We memorabilia, or that on us. currently serve patients perfect home décor from 29 counties in the that you must have. Permian Basin area. The live auction is one of the focal points of the Because of you, 24,639 life-improving therapy Great American Steakout. Great friends, local sessions were provided last year. celebrities, and compassionate supporters of the Center, Jay Hendricks and Tatum Hubbard from The Great American Steakout “Steak Wars—The CBS7, have graciously agreed to be our auctioneers Grill Awakens” is scheduled on September 8, 2016. again this year. They will be sure to bring their The doors will open at 6 pm and guests will be special flair to the auction, helping us raise muchgreeted by two special characters at La Hacienda needed funds to ensure we maintain our mission Event Center located at 12600 TX-191, Midland, of providing quality therapy to our community. Texas. The Grillin’ teams will be located at the front Some of the great items available during the live entrance preparing steaks and appetizers for the auction are a Dallas Cowboys Luxury Suite for 8 guests to enjoy. people, a John Hardy large Bedeg dome ring made in sterling silver with pave set Blue Topaz colored Each Grillin’ Team is encouraged to submit one stones donated by Sam L. Majors Fifth Generation steak for the judging competition. A team of judges Jewelers, or a fun fishing trip for four off the coast sample a steak from each team and rate the steak of Louisiana. by aroma, flavor, appearance, and overall quality. The winner will be announced that night following the judging. The winners will be given a trophy, the Continued on page 15
an apple a day august 2016 11
Continued from page 7 minutes, but the time varies depending on the power of the microwave. FYI: if the sponge is dry, it could catch fire. Instead, put sponges on the top rack of the dishwasher at the end of every day. • Cross-Contamination: Do not put cooked food on the same surface you used for raw food. This includes your hands; pay attention to what you touch so you can wipe everything down. LET THESE STEPS DECREASE YOUR EXPOSURE TO CHEMICALS • Make a no-shoes rule in the house. You and your visitors can track in pesticides or contaminants. • Avoid pesticides. Go with natural alternatives. For ants, try liquid peppermint castile soap, which is vegetable-based. Dilute and spray it where you’ve seen ants. Instead of mothballs go with lavender or cedar to repel moths. • Buy houseplants. They can “scrub” indoor air of harmful toxics. English ivy, spider plants, philodendrons, and dracaenas are considered the best air-cleaning varieties. • Use a Hepa filter in your vacuum. It will remove chemicals and pollutants from the carpet and upholstery. Clean your house often to get rid of dust bunnies that might harbor contaminants. If you have an AC system, change the filters at least twice a year. • Open windows. Indoor air is usually more polluted than outdoor air. Try to crack the windows for at least 10 minutes per day. To locate reputable, eco-friendly household cleaners already available, look for these top green cleaning product names: • Bi-O-Kleen • Dr. Bronner’s • Earth Friendly Products • Greenology Products • MamaSuds • Mrs. Eyers • Nature Clean • Planet 2X • Seventh Generation • Simple Green • Whole Foods Market 12 august 2016 an apple a day
HOMEMADE CLEANERS Bathroom Cleaner: 3/4 cup baking soda About 1/4 cup juice from a lemon 3 Tbsp. salt 3 Tbsp. liquid dishwashing soap 1/2 cup vinegar 10 drops essential oil (optional) Mix together in a medium bowl to make a paste; use scrub brush or sponge to apply to tub, shower walls, and sinks. Rinse well with water and a wet rag, then dry with a clean rag or old towel. Glass Cleaner 1 1/2 cup vinegar 1 1/2 cup water 5–10 drops essential oil (optional) Mix vinegar, water, and essential oil together in a spray bottle. Spray on glass and use squeegee or crumpled newspaper. Use newspapers that are at least two weeks old to avoid black fingers or use a lint-free rag for a streak-free shine. All Purpose Cleaning Spray 1 Tbsp. borax 1 Tbsp. washing soda 1 tsp. dishwashing soap 1 cup vinegar 4 cup hot water 25–30 drops essential oil (optional) Whisk ingredients together well in large bowl; pour into spray bottle. Spray on and wipe surface clean with a damp cloth. Homemade Dishwasher Detergent 1 cup baking soda 1 cup borax 1/2 cup salt Vinegar (add to rinse compartment) Mix first three ingredients well and store in airtight container. To use, add 1 tablespoon to each of the 2 compartments in your dishwasher and 2 tablespoons of vinegar to your rinse compartment.
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Continued from page 9 how big your crowd. Service is available nationwide with the cost of each box starting at $59 per week. Their ingredients are fresher than the local supermarket and stay fresh for 36 hours in the insulated box. They make your life easier but you’re in control with flexible calendar options. This is a subscription service. When you sign up you choose a delivery frequency and they send what you need until you ask them to stop. You can pause or close your account at any time. Clients report they don’t make it deliberately difficult to cancel.
COOK SMARTS This free meal plan newsletter—different from the meal box delivery—is perfect for those who love cooking but don’t love the time it takes to plan weekly menus. Founder Jess Dang started Cook Smarts as a way to help people get back in the kitchen. But it’s about more than just the free meal plans: he also runs the Cook Smarts blog, offering some killer cooking tips and instructional videos. Cost: Free.
Now there’s an industry who wants to make healthy meals easier through delivery. This is good. Very good.
www.plated.com These are chefdesigned recipes with proportioned ingredients delivered every week. They offer high-quality ingredients with responsibly-sourced meats and sustainable seafood as well as farmsourced seasonal ingredients. This service offers personalized plans and you choose the recipes you want each week—in any combination, with no limitations. The subscription service is flexible: skip weeks, swap recipes, or cancel anytime. Only order what and when you want. No commitments. This is a terrific service that fits your schedule, your appetite and you can cook anywhere from twice a week to every night. If you are a mobile person, you can manage recipes, schedule deliveries, and skip weeks from your phone or their iOS app and Foolproof Recipes webpage. There is a new seasonal menu every week by one of nine original chefs. This particular service is great for every cooking level, from 20-minute quick prep recipes to full culinary adventures in under an hour. PEACH DISH Southern cooking isn’t all fried chicken and collard greens. Peach Dish chefs create seasonal, Southerninspired recipes that you’d find on a restaurant menu. Then they make them easy to create by sending pre-measured ingredients and cooking instructions to your home. Pick two recipes a week and you get everything needed for dinner for two. Cost: $50 per week for two meals that serve two. 14 august 2016 an apple a day
PLAN TO EAT This simple desktop app was born out of a desire to eat real, healthy, delicious food, prepared at home, without all the stress of walking in from work and trying to throw something together. Basically, the program allows you to store all your favorite recipes. Drag-and-drop them onto the day you want to eat them and get an easy shopping list to print out for easier shopping. Still not impressed? Their mobile app allows you to view your shopping list while out and about. It also keeps track of all of your “pantry items” when you check them off your shopping list. Cost: $4.95 per month; $39 per year. What’s not to like?! IS IT WORTH IT? Based on a strict head-to-head comparison with the USDA’s Food Plan Costs, subscription meal boxes are a bit more expensive. But each of these plans beats or matches the cost of an average meal out. However, there are other factors to consider. With everything pre-portioned, these subscription services create less overall food waste which drives your food costs down. Subscription services may also save you a trip to the grocery. Most importantly, their ease and convenience make it less likely you’ll stop for fast food or take the family out for a fast casual meal, which are often more expensive than subscription meal services. That translates quickly to savings on your monthly food costs. If you enjoy the meal, you keep the recipe and continue making the dish on your own, with ingredients you source yourself.
Continued from page 11 Everyone has a chance to go home with something new from the live and silent auctions. You could have the winning raffle ticket for the Benelli Ethos 12 gauge shotgun donated by Kent Kwik, or the Louis Vuitton Venus purse. Just $20 a raffle ticket gets you in the drawing, which will be held after the live auction. During this great night of fun with your friends you are making a difference in people’s lives. The patients at the Rehab Center will benefit from all the proceeds. The Steakout is a wonderful evening to share with friends and learn about the role PBRC plays in our community, but, more importantly, it is a party with a purpose. The state of Texas is preparing to once again cut Medicaid reimbursements for pediatric therapy services. We are anticipating this reduction in funds will impact our children with disabilities and special needs dramatically. Reimbursements for comprehensive therapy services are insufficient to cover the costs of therapy, resulting in multiple for-profit therapy providers exiting the market. This has caused an increase in demand for therapy services that the Permian Basin Rehabilitation Center provides. Community support is needed to ensure that we are able to continue to provide therapy services to children who depend on us. Because of you, the lives of 1,764 patients during 2015 were changed forever. We’ve been serving our community since 1953, and despite difficult healthcare challenges, we plan on continuing to serve those who are in need of our services. Unlike other facilities that have not been able to remain open due to reduced reimbursements, healthcare regulations, and denials of service, we are fortunate to have the loyal support from our donors. With your generosity we will continue to make life better for our patients and their families.
Great American Steakout
steak warsthe grill awakens Thursday, September 8, 2016 La Hacienda 12600 TX-191, Midland, Texas 6:00 pm Cash Bar Silent Auction Begins Steak Grillin’ Competition Vote for your favorite Appetizer 7:00 pm Steak Dinner Music by In10city Sponsored by RK Pump & Supply Live Auction Drawings for Benelli Ethos Shotgun Donated by Kent Kwik Louis Vuitton Venus Purse Dance to the music of In10city Thanks to our corporate sponsors: RK Pump & Supply Event Sponsor Rosa’s Café Tortilla Factory, Bobby & Leona Cox Steak Sponsor McAlister’s Deli Tea & Dessert Sponsor Rodney Hurt Insurance Apron Sponsor
To reserve your table now, please contact Kathy Norwood at knorwood@pbrehab.com or call 432–332–8244.
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get fit with kim
EXERCISE MYTHS
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veryone has a philosophy on how and when to exercise. It can get confusing to say the least. Below are a few common myths, debunked.
Lifting weights vs. cardio: one is better than the other. FALSE. They are different and both necessary for weight loss and overall health. Only doing one form of exercise is like only eating meat—you need a variety of others foods including veggies to be healthy and live.
You should stretch and warm up before exercise. TRUE and FALSE. You should begin a workout slowly and include dynamic stretching into every workout. I guess this can be called “warming up.” I always structure my clients’ exercise programs to include dynamic stretching into their workouts. This is the best way to gain functional flexibility. And they don’t even realize they’re stretching (it’s kind of like hiding veggies in the meatloaf)! The fact is your body is a warm 98.6° all the time. What exactly are we supposed to “warm up” to? Just start the workout slowly with dynamic stretches built in and you will not only save time, but be shocked at how much flexibility and strength you will gain quickly. And you will save a lot of time!
If structured correctly, both cardio and weight training will help you reach any goal you have.
Lifting weights fast counts as cardio too. FALSE. Yes it’s true that HIIT (high intensity interval training) is the best option for exercise for those with limited amounts of time and should be included in every workout regimen. However, if not structured correctly, they will leave you over-trained—HIIT workouts should not be done every day. If you are just lifting weights fast, you are setting yourself up for major injuries down the road. Seek help in structuring a safe and effective workout regimen that will fit your schedule without causing injury. I offer several different times for personal and group training sessions as well as virtual training. If you don’t feel completely exhausted or puke after a workout, you didn’t work out hard enough. FALSE. This is probably the biggest myth out there! Somehow we have gotten the idea in our heads that exercise should be torturous when in fact, exercise should make you feel good! It should relieve stress, muscle tightness, fatigue, excess water weight, fat… you should feel energized after a workout; even a very challenging workout. 16 august 2016 an apple a day
You will burn muscle if: • You do cardio before weights. FALSE • You do only cardio. FALSE • You do too much cardio. FALSE Your personal goals should determine the order of your workouts. You want to save the most energy for the workout that is the primary focus of the day. Personally, I recommend doing cardio and weights on separate days anyway. However, if you are competing in ultra endurance sports like triathlon, marathon, etc. then you will be doing cardio 6 days a week. In that case, I have my clients do a split workout—cardio in the morning and weights at least 3+ hours later. The same is true for those body building or power lifting. Can we agree that sprinting is very cardiovascular? It’s also going to build significant muscle mass. So, to say that “cardio” burns muscle is just silly. Your heart is a muscle! If you are doing “quality” cardio, you will burn fat and calories as well as build functional
muscle. If your cardio sessions, however, are long and slow, you will not gain the health benefits or weight loss, and will just end up making yourself really hungry! If structured correctly, cardio will help build muscle, reduce weight and excess water (bloating), raise metabolism, and regulate hunger (insulin sensitivity). You burn more calories if you exercise first thing in the morning before you eat. FALSE. This is a personal thing. If you are a 5 am-er, go for it! Personally, I can’t get a good workout at 5 am. That’s prime sleep time for me. Pick a time of day when you are most motivated and have the most energy to work out. Then you will burn the most calories. As far as exercising on an empty stomach goes—that’s also a personal preference. Because of doing 70.3 Ironman Triathlons (which takes 6 hours to complete) I can eat while I exercise just fine. But I’ve trained that way. Some people get sick if they don’t have a little something in their tummy before a workout. Play around with eating something light (like 1/2 an apple or 1 slice toast with a little peanut butter for example) 30–45 minutes before your next workout and see how you
feel. If you are good with exercising on an empty stomach, go for it! If structured correctly, both cardio and weight training will help you reach any goal you have. The take away here is, quality workouts will give you the health and results you desire, but everyone needs to include both cardio and weight training (with dynamic flexibility) into their regimen. If you have any questions about this article, need help structuring a workout or beginning an exercise program, contact me at www.getfitwithkimtoday.com. I will be happy to help you. Look for upcoming articles on “Diet & Nutrition Myths.”
Special thanks to this month’s contributor: Kim Clinkenbeard, CPT, FNS getfitwithkim@cableone.net
Cooking With Kim Summer and Fall 2016 Cooking Class Schedule August 25th - “Desserts That Don’t Weigh You Down” $35 Learn to make desserts that don’t add inches to your waist or skimp on taste. You can enjoy desserts without the guilt with these recipes. All recipes are diabetic-friendly. Menu: something chocolate! September 8th - “Takeout From Your Kitchen” $35 Fast food doesn’t have to taste like fast food. With these recipes you can get tasty and HEALTHY meals even faster than driving through the fast food line. Plus I will show you how to repurpose leftovers for more quick meals later in the week. Menu: Teriyaki Chicken Stir Fry September 22nd - “Weekday Gourmet Meals” $35 Easy recipes that you can make any day of the week and still have that gourmet touch. Menu: Chicken Stuffed Crepes with Green Chile Sauce, Strawberry Spinach Salad with Poppy Seed Dressing
Payment and registration required prior to class. To register and pay, or ask questions, contact Kim at 432-557-5001 or getfitwithkim@cableone.net. The classes are filling up quickly, so hurry to reserve your spot!
health & beauty THE LATEST ON COFFEE
O
ver fifteen years ago, I wrote a graduate paper on current research concerning the effect of caffeine intake on our bodies. The evidence was unequivocally in agreement that caffeine, especially coffee, was deadly to the human body. Bladder cancer, heart problems, ulcers and other digestive issues were traced directly to the intake of coffee and other caffeinated beverages. My concluding statement, drawn in part from the research findings reported in the American Medical Association’s Journal, was that if we had known, years ago, what we now know about caffeine it would have been placed in the same category as other dangerous narcotics and probably not allowed into the United States legally.
antioxidant properties that play a vital role in protecting our cells from damage. Further studies have found evidence indicating that the combination of the ingredients in coffee may delay the absorption of blood sugar, thus helping the cells draw sugar from the blood. This can increase the metabolic rate, allowing blood vessels to contract and relax. This research links coffee to lower blood pressure, a slower weight gain as we age, and a reduced risk of developing type 2 diabetes or of dying from cardiovascular or neurological diseases.
Each coffee bean is loaded with the potent compounds chlorogenic acid and polyphenols which have antioxidant properties that play a vital role in protecting our cells from damage.
Fast forward to 2016. The May issue of the Harvard Health Letter begins an article on coffee with the statement, “Even better, new evidence continues to associate coffee with health benefits, such as a reduced risk of an early death.” Dr. Eric Rimm, a professor of epidemiology at the Harvard T.H.Chan School of Public Health, says, “Our understanding of coffee is evolving. We’re learning more about it all the time.” Dr. Rimm and his colleagues have done extensive research on the makeup of the coffee bean, finding it to contain small amounts of magnesium, potassium, and niacin—all good minerals our systems need. The caffeine found within this small bean can reduce fatigue and improve alertness and concentration. Each coffee bean is loaded with the potent compounds chlorogenic acid and polyphenols which have
18 august 2016 an apple a day
Despite the apparent benefits, there are some risks associated with the overuse of coffee. More than five cups of coffee a day have been linked to insomnia, nervousness, heart palpitations, and the jitters. Overuse of coffee can raise, rather than lower, blood pressure. A further word of caution—coffee is believed to be safer when it is filtered as it does not allow the entry of oily substances, called diterpenes, like cafestol and kahweol. We have little concrete evidence about these substances; however, they are linked to the elevation of LDL, the bad cholesterol. A word of warning! Do not think that these positive findings on coffee are a carte blanche endorsement to drinking unlimited amounts of any kind of coffee. First, the strong recommendation is for no more than five cups of coffee a day. A correct cup measure is eight ounces which is not just any size container. Second, additions to your coffee can be deadly. Avoid completely or enjoy only rarely the heavily embellished concoctions Starbucks is
famous for. They are absolutely loaded with calories and other unhealthy ingredients. Instead, drink your coffee plain or add skimmed cow milk, coconut milk, or light almond milk and add a sweetener that is low in calories. Coconut sugar is a great substitute for refined sugar. We are into the real heat of summer so take a break and relax with a glass of iced coffee and a low calorie sweet. Always remember to smile as a smile is an instant face lift. I love to hear from you.
Special thanks to this month’s contributor: Earlene Smith earlenes@cableone.net
Earlene Smith Executive Consultant 432-563-0682 432-553-9957 earlenes@cableone.net
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Mango Salsa by Kim Clinkenbeard CPT, FNS 4 oz. mango chunks (you can use fresh or frozen), chopped Zest of 1/2 lime (about 1 tsp.) Juice of 1 large lime 1/2 small red onion, diced 1/2 jalapeño, seeded and diced 1/2 habanero pepper, seeded and diced* 1/2 avocado, diced 1 scallion, diced 1/8 tsp. paprika 2 Tbsp. fresh cilantro chopped 1/8 tsp. kosher salt 1/8 tsp. black pepper *optional Combine all ingredients in a large bowl and put in the refrigerator for at least 30 minutes before serving. The longer it sits, the better the flavor. This salsa will keep several days in the fridge.
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.
Palmer Drug Abuse Program 1208 W. Wall St.
Graham Pharmacy 1601 W. Wall St.
St. Joseph’s Home Health 30 Village Circle
HealthSouth 1800 Heritage Blvd.
Walgreens Drug Store 3221 W. Wadley Ave. 215 Andrews Hwy. 4313 Andrews Hwy. 3201 N. Big Spring St.
HEB Pharmacy 3325 W. Wadley Ave. Midland Memorial Hospital 2200 W. Illinois Ave.
20 august 2016 an apple a day
ODESSA Albertsons Pharmacy 1350 E. 8th St. 4950 E. 42nd St. 2751 N. County Road W.
First Baptist Church 709 N. Lee 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.
Odessa Christian Faith Center 8860 N. Andrews Hwy.,
University Pharmacy and Medical Supplies 4850 E. University Blvd.
The Odessa Family YMCA 3001 E. University
Walgreens Drug Store 801 Maple Ave. 2161 E. 42nd St. 1305 W. University Blvd. 1707 W. 8th St.
Odessa Regional Medical Center 520 E. 6th St. Permian Basin Rehab Center 620 N. Alleghaney
Hunt Advertising 3527 Billy Hext Rd.
River of Life Health Food Shop 2601 N. Grandview Ave.
Medical Center Hospital 500 W. 4th St.
Smith’s Shoes 5101 Twin Towers
Mission Fitness 8050 Hwy. 191
Super Shapes 5000 E. University Blvd.
Walmart Clinic 4210 JBS Parkway 2450 West Loop 338 Wendover Family Medicine 4222 Wendover, Ste. 600 Westview Medical Clinic 1220 W. University Blvd. Wheatley Stewart Medical Pavilion 574 W. 5th St.
Wednesday, August 10 - Saturday, August 13 | Midland, Texas LE ARN A B O U T
FOOD IS
MEDICINE with Dr. Staton Awtrey and Blythe Awtrey, RN, MSN
Due to the success of the 2015 Wellness Tour, we’ve expanded 2016’s schedule to include four days of exciting events and activities! On Friday, August 12, for $5.00, learn about the benefits of plant-based nutrition from Dr. Staton Awtrey and Blythe Awtrey, RN, MSN, and certified in plant-based nutrition. Enjoy a plant-based lunch and receive a biometric screening as well! Spots are limited, so register for this event today. Join us for Wellness Tour 2016. You won’t want to miss this unique cross-city wellness event! Many locations will have drawings for prizes. There will be a grand prize drawing for those who get health screenings at any of the locations. For more information (full schedule of events, event registration forms, etc.), scan this QR code or visit midlandwellnesstour.com.
3527 Billy Hext Road • Odessa, TX 79765 432-550-5998 fax 432-550-7346 www.hapublishing.com
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