Quality Health & Wellness

E E R F

SPRING 2020

Quality HEALTH

& WELLNESS

Plant BaAseWayd ofDLifeiet Reduce Upper Respiratory Infections in Children

Spring Ready Feet

e v i r h T , e v i Eat, L

RECHARGE YOUR LIFE AND ENJOY THE SPRING

contents 20 issue 3  2020

Plant iet d Dof Life BaseA Way White Chili VEGAN MAKEOVER

23 5 SUPER FOOD

www.wickhosp.com

16 PET

Flea and Tick Prevention

17 RECIPE

Rhubarb Crisp a vegetarian dessert with a whole grain oat topping

24 HEALTHY MIND How to Shut Down

7 THE SUN IS HERE

Quality HEALTH

& WELLNESS

INSPIRE

Executive Publishers HAL G. FOX & SUZANNE POLK FOX

art director Dianne Waller design Tra Pham Design: Wickenburg Sun Wickenburg Community Hospital

Are they good for your gut?

Turmeric 26 MIGHTY KIDS - The Golden Super Food Why You Should Encourage Your Children to Study the Arts

Find us online!

executive publishers Hal G. Fox & Suzanne Polk Fox managing editor Suzanne Polk Fox copy editor Chad Ruiz contributing writers Amber Marie Areralos Kai Bragg Shannon Brown

14 WHOLE GRAINS

production Claire Thomas contributing writers Michelle Brinkley Emily Koelsch Juliane Morris Juan Vasquez, MD Blair Funk, MD Tanner Moore, DPM Kai Bragg

contributing writers Jim Tavary, CEO Kristy Podruchny Todd Kravetz, MD, FACP Lea Way, FNP-C, PA-C Lucinda Puddicombre Anna Jarema Debra Loder, RDN Dr. Josh Wagner Roger Rose, RPN Tanner Moore, DPM

"Take The Quality Health & Wellness Satisfaction Survey" © 2019 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V7

8 NATURAL BEAUTY

27 CHILDREN'S RESPIRATORY INFECTIONS

Mineral Sunscreen

How to Reduce Upper Respiratory Infections in Children

10 EXERCISE

28 SPRING READY FEET

Tips and Tricks to keep your tummy in control

Start on the right foot...

11 RECIPE

29REGENERATIVE MEDICINE

13 WELLNESS

30 FASHION

Very Berry Broccoli Gut Health

Don't Live with Joint Pain!

Local Gem

NG I P P I SK FAST? K BRETHAINK TWICE...

15

Lower your chances of cardiovascular disease

CEO's letter

Jim Tavary, CEO Wickenburg Community Hospital 520 Rose Lane • (928)684-5421

To offer context, this is being written in the latter part of March 2020. We are currently engaged in actively responding and reacting to the quickly evolving COVID-19 pandemic. New cases of this virulent disease are being reported hourly across Arizona and throughout the nation.We are just beginning to know what we don’t know. The world is on living on the edge and the health care industry is rightfully being looked to for guidance and direction.We are taking that responsibility very seriously.

I’m privileged to serve in a leadership role here and to occupy a front-row seat; vantage point that allows me to see the inner workings of our community hospital on an everyday basis. I’m greatly blessed.

On this one day alone, the heart and soul of our community hospital – the WCH Employee and Volunteer Team – are characteristically distinguishing themselves in the face of COVID-19. This is what I saw today: A hospital volunteer (she could easily have self-quarantined in the safety of her own home) greets a frail, elderly man at the main entry of the Hospital. He gestures to his wife waiting outside in their car. Without hesitation, a second volunteer is summoned. Within a matter of minutes, a doting husband is being guided by two mission-driven volunteers pushing a wheelchair with the man’s ailing wife securely in it.

A Registered Nurse in the Acute Care Unit is gowning up in preparation to visit the bedside of a patient in

an isolation room – a very ill patient being tested to rule out COVID-19. She’s a stellar nurse with a wonderful reputation. She knows the risks of contamination are very real. She steels herself, knocks softly on the door, and goes in. I watched safely from a distance. She didn’t.

In a Leadership Team meeting, that included the Hospital’s orthopedic surgeon, this doctor is making an impassioned case that elective surgeries should not be performed at our hospital until the coronavirus outbreak subsides. “We owe it to our patients” he said,“to do the right thing and protect them and their families from COVID-19.” The very next day, Arizona Governor Doug Ducey, announces an Executive Order that, in part, directs Arizona Hospitals to discontinue performing elective surgical procedures.

The first snippet is a prime of example of serviceover-self, the second is that of courage exemplified, and the third is a doctor-guided tour to the heart of the Hospital’s Mission Statement that reminds us that patients, families and community members come ahead of all other organizational priorities.

During a day and age when the term Hero is sometimes used a bit liberally, it’s fairly attributed to the men and women of your community hospital who, every day, place themselves at risk as COVID-19 rages around them. The term unconditional love comes readily to mind. Please keep them in your thoughts and prayers continually. They deserve it!

Swing Bed Testimonial

My husband was admitted to Wickenburg Community Hospital’s Transitional Care Unit (Swing Bed Program) this winter.We live in Salome so it was very nice to have a treatment option closer to home.Our experience was absolutely outstanding! The nursing staff took such good care of not only my husband, but me as well. The food served at bedside was very good, WE LOVED IT! Each day the staff would recommend local businesses in town that could meet my needs, and always had helpful answers to our questions. The physical therapist from the rehabilitation team was quick to respond and everyone made us feel like part of the family! We also enjoyed taking walks through the courtyard enjoying the humming birds, fish & beautiful waterfall.We would recommend Wickenburg Community Hospital for transition care to everyone!

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natural beauty

Mineral sunscreens deect UV rays and do not absorb into the bloodstream.

MINERAL

SUNSCREEN

By Kristy Podruchny

S

top using sunscreens that contain harmful chemicals!

Endocrine system (hormone) disruptors, like oxybenzone, might just ruin your time in the sunshine.You should avoid anything that messes with your hormones!

Mineral sunscreen is a great solution for a healthier you in the outdoors.

Protecting yourself against skin cancer and premature aging is as simple as using the right products.

Many conventional sunscreens contain a chemical called oxybenzone.

They can also contain avobenzone, ecamsule and octocrylene. Not only is this bad news for you—it’s bad news for the environment. Chemicals like these are partially to blame

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for the destruction of coral reefs.

States like Florida and Hawaii have banned sunscreens containing oxybenzone effective 2021.

Mineral sunscreens are safer for you and the environment. Avoid brands with nano-particles because these harm the environment and offer less protection.

Mineral sunscreens deect UV rays, do not absorb into the bloodstream and prevent skin cancer. These sunscreens are made from titanium dioxide and/or zinc oxide, and are usually accompanied by other natural, skin-soothing ingredients. They tend to be less irritating to sensitive skin and are popular among people with eczema.

Because mineral sunscreens physically block UV rays, it’s best to cover exposed skin and reapply often if you’re sweating and/or swimming.

The bottle should give you a better idea as to how often to reapply, but it’s a good idea to reapply at least every two hours. If you’re using spray sunscreen, try not to inhale it.

Embrace the chalky goodness of mineral sunscreen. While it may not blend as well as chemicalladen sunblock, at least you’ll see if you missed a spot! The beneďŹ ts of protecting your health and the environment outweigh a few white streaks. Besides, the lifeguard look is in!

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• Echocardiography including - Transesophageal Echocardiography, Bubble Studies, Readings by Board Certified Cardiologists

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Wickenburg Community Hospital

CALL US: 928-684-5421 Quality wickhosp.com

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9

exercise

TIPS AND TRICKS TO KEEP YOUR

Lower abdominal leg raise

TUMMY IN CONTROL

NOT ONLY IS A SLENDER TUMMY CONFIDENCE BOOSTING, IT IS A SIGN OF GOOD HEALTH. A STUDY PUBLISHED IN THE “JOURNAL OF THE AMERICAN HEART ASSOCIATION,” FOUND THAT WAIST SIZE IS A STRONGER PREDICTOR OF HEART DISEASE THAN WEIGHT, ESPECIALLY IN WOMEN. TO TAKE CONTROL OF BELLY FAT, STICK TO A DIET WITH LEAN PROTEINS, HEALTHY FATS AND COMPLEX CARBOHYDRATES. BEGIN AN EXERCISE PROGRAM THAT INCLUDES AT LEAST 30 TO 60 MINUTES OF MODERATE-INTENSITY PHYSICAL ACTIVITY EVERY DAY. GET STARTED BY TRYING THESE FAT-BUSTING EXERCISES.

THE PLANK WITH LATERAL TOE TAPS

This whole body exercise integrates shoulders, abdominals and leg strength. Raising the leg tones the rotational oblique muscles for a chiseled look.

A) Place forearms on the ground.

B) Walk feet out until legs are straight. Keep hips raised in line with shoulders and ankles.

Keep chin tucked in and head raised.

C) Raise right leg off the floor and tap toes right by a few inches and back to the center.

Repeat on left side. Repeat alternately for 60 seconds.

The Plan with late k ral toe taps

LOWER ABDOMINAL LEG RAISE

By strengthening these abdominal muscles, we prevent the lower back from over-arching and we can flatten the lower tummy. By raising both legs with knees bent, the abdominals become strong with less pressure on your back.

A) Start by lying on back with arms by sides (for more resistance, raise body slightly) and raise both legs with knees bent into the air above hips. Hold for 10 seconds B) Lower legs while straightening knees until 3 to 4 inches from the floor. Hold for 10 seconds. Repeat ten times.

SIDE LEG RAISES

The abdominal muscles move us in all directions. This exercise focuses on the oblique muscles through the side of the body but also targets the shoulders and hips.

A) Lie on your side with forearm on the floor and head resting in your hand.

Keep legs straight with ankles in line with shoulders.

B) Raise leg 24 inches above ground.

Hold for 10 seconds. Lower leg to 4 inches above your bottom leg and hold for 10 seconds.

C) Repeat on each side 10 times.

Ingredients for Salad: 1 ½ pound fresh broccoli, cut into florets 1 cup fresh blueberries ¼ cup finely chopped red onion ½ cup dried cranberries ¼ cup pine nuts, toasted 1 apple, chopped 1 tablespoon lemon juice

Side leg raises

Directions: 1. In a large bowl, place the broccoli, blueberries, red onion, cranberries and sunflower seeds.

2. In a small bowl, mix the apple with 1 tablespoon lemon juice then you can add it to the large bowl with the rest of the salad.

3. In another small bowl, whisk together all the ingredients for the yogurt dressing. the dressing over the salad and mix.

4. Pour(you can put as little or as much as you like!)

Ingredients for Dressing: 1 cup Greek yogurt, or your favorite “plain” plant-based yogurt ¼ cup honey, or Agave nectar or Maple Syrup 1 tablespoon lemon juice 2 teaspoons apple cider vinegar

Wickenburg Community Hospital

Full of antioxidants and phytonutrients, this is a wonderful salad for at home or gatherings.

Enjoy!

From the Kitchen of Debra Loder, RDN wickhosp.com

Quality HEALTH

& WELLNESS

11

recipe

Prep time: 20 minutes Cook time: 20 minutes Yield: 4 servings

SALMON BURGERS

SERVED ON A BED OF GREENS INGREDIENTS  12 oz wild-caught salmon, cooked and chopped (can be fresh or canned)  2 tablespoons fresh lemon juice  2 cloves garlic, minced  2 green onions, diced  1 tablespoon fresh dill, chopped (or 1 tsp dried dill)  1 tablespoon fresh parsley, chopped (or 1 tsp dried parsley)  2 teaspoons Dijon mustard  ¼ teaspoon salt  ¼ teaspoon ground black pepper  2 eggs  1/3 cup almond flour  1 tablespoon mayonnaise (optional)  Ghee or coconut oil for cooking  Fresh greens like spinach, arugula or microgreens INSTRUCTIONS  Combine all ingredients, except ghee/coconut oil, into a large bowl and mix together well. You can adjust the texture of these to your liking. If the

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mixture feels too dry, you can add 1 tablespoon (or more) of mayonnaise. If the mixture feels too wet, you can add 1 tablespoon (or more) of almond flour.

Adding 1 tablespoon and mixing thoroughly will help you determine if more is needed.  Form the mixture into patties with your hands and set on a large plate to the side.  Once formed you can cover the plate with plastic wrap and refrigerate the burgers for at least an hour. This step is optional but it does help hold the shape of the patties before cooking.  Right before cooking, heat a large skillet over medium heat and add the ghee or coconut oil. Several tablespoons should be enough to coat the bottom of the pan well.  Remove the salmon patties from the fridge and cook over low-medium heat for 3-4 minutes on each side, until golden brown. You

may need to add more oil between batches to keep the pan well coated and prevent sticking and burning.

 Allow patties to cool for 5 minutes and serve atop or alongside a bed of fresh greens. Refrigerate any leftovers.

WOULD YOU LIKE TO VISIT ABOUT HEALTH INSURANCE? Hi! I’m Joe Holm with Health Insurance Advocates and member of the Wickenburg Chamber of Commerce. I have had the privilege of helping many people here in the Wickenburg area with their Health Insurance needs.

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wellness

GUT HEALTH

A

By Kristy Podruchny

healthy immune system starts with a healthy gut. The market is exploding with products containing probiotics, but gut health isn’t as simple as popping a pill every day. Gut health is closely connected with your lifestyle.

In fact, it’s dependent on you making healthy choices. Staying active, eating whole foods and avoiding certain foods is a good foundation.

Eating a variety of vegetables and fruits is a given, but have you ever tried fermented foods? We need a variety of different strains of probiotics and can introduce them into our bodies by eating fermented foods. If the thought of fermenting your own foods gives you nightmares, there are plenty to find in health food stores—look for locally made fermented goodness!

Growing your own at home

is ideal, but not necessary.

Kimchi, kefir, sauerkraut and non-GMO miso are all wonderful products filled with beneficial probiotics.

A bonus to eating fermented cabbage comes from its glutamine content. This gut-healthy amino acid nourishes cells in your intestines.

Not a bad deal! Critters in your gut need to eat too, and they thrive on prebiotic fibers in vegetables and fruits.

In fact, chicory, artichoke and bananas are all great sources of prebiotic fibers.

The collagen, amino acids, vitamins and minerals from a homemade bone broth can also help restore damaged stomach lining. This is important for people struggling with leaky gut as well as any other chronic inflammation.

There are also a few wellmade packaged bone broths sold in health food stores.

Avoid processed and

Kimchi, kefir, sau erkraut, and non-GMO miso ar e all wonderful fermented product s filled with beneficial probioti cs.

fried foods that cause chronic inflammation.

These can stress your body and compromise your immune function. A diet high in processed foods creates an ideal environment for pathogens, or “bad” microorganisms.

Stress management is crucial for gut health.

When you’re stressed and in a fight-or-flight (sympathetic) response, your digestive system gets put on hold while your body prepares you to survive a threat. If you’re not digesting your food and absorbing nutrients prop-

erly, your gut health takes a nosedive.You can engage your rest-and-digest (parasympathetic) response with relaxation exercises and diaphragmatic breathing, which manually massages your vagus nerve. This gets the gears moving in your digestive system and jumpstarts your body’s regenerative processes.

eat fresh

WHOLE

GRAINS ARE THEY GOOD FOR YOUR GUT AND WHY DO THEY GET A BAD RAP?

By Lucinda Puddicombe

A

ccording to the U.S. Dietary Guidelines for Americans , based on a 2000 calorie diet, you should eat 6 ounces of grains and half of these should be whole grains. In 2015, a study from the “British Journal of Nutrition” discovered that whole grains are associated with a lower mortality rate among subjects aged 30 to 64 years.

What better motivation to reach for oats in the morning?

Whole grains have a wide variety of health benefits. Fiber slows down the digestion of starch and helps regulate blood glucose. It can also help lower cholesterol, clean the digestive tract and help prevent blood clots.

Consuming whole grains such as quinoa, includes the outer nutritious and fibrous bran layer, the starchy inner endosperm and the nutrient and healthy-fat filled germ at the core. Processing whole grains into refined flour, for example, removes the fatty germ to prolong shelf life but this depletes the phytochemicals, minerals and vitamins that prevent disease.

It’s difficult to stomach but the gut harbors a huge number of bacteria, viruses, fungi and sometimes worms. The average person has around 30 to 40 trillion cells.The gut then adds another 38 trillion. Our microbiome, the total number of genes which microbes contribute to, is linked to our immune system. From a study in the “ISME journal,” it is apparent that whole grains improve bacterial biodiversity and have a positive metabolic and immunological effect on our bodies via the gut microbiome.

According to a study from

“Gastroenterology,” consuming that are not gluten-intol24.3 grams of fiber was linked erant. Not all gluten-free to a 40 percent reduction in products are as clean as Crohn’s disease. Adversely, they appear and they often grains have been known to contain artificial ingredients, worsen autoimmune condiirritable to the gut or added tions such as celiac disease. A sugars which can lead to six week study showed that weight gain. symptoms in celiac disease sufGrains contain phytic ferers reduced by 73 percent on a grain-free diet. whole grains Gluten, a protein found in improve bacterial some grains, can cause negative and have effects such as bloating and fa- biodiversity tigue, even gut damage in some a positive metabolic cases. The body detects it as a munological toxin and initiates an immune and im s response to attack it, creating effect on our bodie a cascade of inflammatory via the gut responses. microbiome.

Gluten has grabbed plenty of media attention, creating a billion-dollar, gluten-free industry but more research is needed to prove that it actually has an adverse effect in those

acid which is known to impair absorption of iron, zinc and some calcium. When seeds sprout, phytate levels decline so soak your grains in water overnight before you consume them.

Grains may lead to disease-causing inflammation

but these tend to be either wheat or processed grains.

A link has also been found between a grain free diet and weight loss but simply reducing calories and opting for whole grains can help prevent weight gain and blood sugar spikes.

These fruit and nut granola bars are full of heart healthy oats and have zero refined sugar. Super tasty and super easy to make!

Directions:

Ingredients: 2 ½ cups old-fashioned oatmeal 1 ½ cups sliced almonds 1 cup shredded coconut, loosely packed.

1/2 cup toasted wheat germ 3 tablespoons coconut oil ¾ cup honey or Agave Nectar ¼ cup light brown sugar, lightly packed.

1 ½ teaspoons pure vanilla extract ¼ teaspoon kosher salt 1 cup chopped pitted dates ½ cup chopped dried apricots ½ cup dried cranberries ½ cup raisins

Wickenburg Community Hospital

From the Kitchen of Debra Loder, RDN

1. Preheat the oven to 350 degrees F. Butter an 9 by 13-inch baking dish and line it with parchment paper.

2. Toss the oatmeal, almonds, and coconut together on a sheet pan and bake for 10 to 12 minutes, stirring occasionally, until lightly browned.

3. Transfer the mixture to a large mixing bowl and stir in the wheat germ.

4. Reduce the oven temperature to 300 degrees F. 5. Place the coconut oil, honey, brown sugar, vanilla, and salt in a small saucepan and bring to a boil over medium heat.

6. Cook and stir for a minute, then pour over the toasted oatmeal mixture. Add the dates, apricots, cranberries and raisins and stir well.

7. Pour the mixture into the prepared pan. With wet fingers lightly press the mixture evenly into the pan. Bake for 25 to 30 minutes, until light golden brown.

8. Cool for at least 2 to 3 hours before cutting into squares.

9. Serve at room temperature.

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15

ea own herbal fl Create your r, ½ a eg 1 gallon vin on spray: Mix m le 16 ounces el gallon water, z a h nces witch juice and 8 ou . ttle in a spray bo

pets

FLEA AND TICK PREVENTION

By Ann Jarema

Spring is here, and with it comes tick and flea season in many areas of the United States.

P

arasites like fleas and ticks aren’t just gross little blood suckers, they’re also transmitters of disease. According to the College of Veterinary Medicine & Biomedical Sciences at Texas A&M University, fleas often carry bacterial pathogens, while ticks can also carry other diseases including Lyme disease and Rocky Mountain spotted fever. Diligence in controlling flea and ticks in your pets is essential for their health - and yours.

Prevention Tips When it comes to parasites, an ounce of prevention is worth a pound of cure. Follow these tips to help prevent issues with fleas and ticks: • Keep pets away from long grasses and thick brush.

Mow your yard regularly and keep bushes trimmed.

• Keep wildlife and feral animals away from places your pet is exposed to. These animals often carry parasites that can spread.

• When your pet comes inside, give them a thorough check from head to tail for ticks.

• Plant flea repelling plants. Certain plants contain

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compounds that fleas avoid.

Try one of these options in planters or flower beds: • Lavender • Spearmint • Pennyroyal One of the best flea control methods is cleaning.

Fleas congregate where your pets spend most of their time, so be sure to regularly wash all pet bedding.Vacuum and sweep pet areas often.

Methods of Flea and Tick Treatment If you want to avoid chemicals, there are many natural options available. These can range from essential oil blends to specific diet additives.

Here are a few simple options for natural treatments: • Bathe animals thoroughly in a tub. Since fleas do not grasp and hold onto the hair shafts, they will drown in the water. During bathing, also check for ticks. If you find any, remove them immediately.

• Create your own herbal flea spray: Mix 1 gallon vinegar, ½ gallon water, 16 ounces lemon juice and 8 ounces witch hazel in a spray bottle. After cleaning

carpets and floors, spray them thoroughly with the mixture.

• Consider adding beneficial nematodes and/or lady bugs to your yard. These feed on fleas and their larvae and can be found in your local garden shop.

When choosing any type of flea and tick treatment, work with your veterinarian to determine the safest and best course of action for your pets.

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recipe

RHUBARB CRISP A VEGETARIAN DESSERT WITH A WHOLE GRAIN OAT TOPPING

When the Time is Right

Caring Angels Assisted Living Home We will pre-qualify you or your loved one for FREE for medicaid in order to receive care in an Assisted Living Home.

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INGREDIENTS For the filling: 5 cups chopped rhubarb, washed and diced into ½ inch pieces 2/3 cup white sugar 2 tablespoons cornstarch or all-purpose flour 1 teaspoon cinnamon For the topping: ½ cup all-purpose flour ¾ cup brown sugar 1 cup old-fashioned oats ½ cup butter, cut into small cubes 1 teaspoon cinnamon 1 teaspoon vanilla

INSTRUCTIONS  Preheat the oven to 375°F. Grease a cast iron pan or 8 over the rhubarb mixture. inch square baking dish and  Bake for 35-45 minutes or set aside. until bubbling. If the top is  Toss the rhubarb with browning too quickly, you sugar, cinnamon and either can cover it with tinfoil and cornstarch or flour. Place in then remove the foil for the baking dish. last 10 minutes of baking  In a mixing bowl, add all the to finish crisping up the top. topping ingredients, except When fully cooked the rhuthe butter, and mix together. barb should be tender and  Add the butter and cut it the topping golden brown. into the oat mixture with a  Allow to cool for 5-10 pastry cutter. You can also minutes before serving with use your hands to do this, vanilla ice cream. breaking up the butter cubes and mixing to create a crumbly topping. Sprinkle this Prep time: 15 minutes Cook time: 45 minutes Yield: 8 servings

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Tours Available Upon Request

The transitional care unit provides 24-hour skilled nursing plus rehabilitation therapies for patients transitioning home or to a long-term care facility.

Rehabilitative therapies are a vital part of the healing Care Plans May Include:

process following an illness, injury, or surgery. Utilizing a team approach, our team of skilled healthcare professionals take advantage of modern equipment and techniques to accelerate healing.

Personalized programs are designed to help you achieve your highest level of independence as quickly as

Transitional Care Unit

Remove Gaps in Care Full Service Pharmacy Exceptional Rehabilitation 24-Hour Nursing Care with Low Patient to Nurse Ratio Physician on Site Daily

• Physical Therapy • Occupational & Speech Therapy • Infusion Therapies • Specialized Wound Care • Nutrition Management • Medication Management

Who Qualifies? Any Indivual Who: Has spent three or more midnights as an “Inpatient” at any hospital within a 30-day period.

Has Medicare A or other qualified insurance.

Questions? Our team is here to help.

Transition Care Liaison • 928-668-1808 Case Manager • 928-668-1842

For 40 years, My Father’s Retirement Ranch has been meeting and exceeding Seniors’ desires for a perfect place to Excel and Live Life to the Fullest!

Come join the Fun and Friendship and enjoy your own spot of Resort Living.

My Father’s Retirement Ranch is and always has been very proactive when it comes to Seniors’ Health and Wellness. We understand how vulnerable men and women in this age bracket can be.

Our staff undergo regular training in order to stay on top of the latest information and methods that will benefit each of our Senior Care residents. The Ranch takes this responsibility very seriously.

There is much in life we take for granted and some of this is diminished in the “Golden Years”.

It matters that knowledgable staff is on site offering assistance with daily tasks including hygiene.

Medication management is often one of the most seriously neglected areas in a seniors’ life.

An incorrect dosage can become a huge negative factor in the health and wellness of a senior’s life. It’s OK to need help, guidance and assistance! It’s not OK to refuse or ignore the assistance you need.

Life CAN be better - even with challenges! Seniors’ Health & Wellness is a priority for everyone at The Ranch.

Our staff includes a full-time Activities Director, as we believe in well-rounded programs to benefit mind and body. Taking advantage of Arizona’s wonderful weather, fresh air and sunshine, our sweeping green lawns are perfect for outdoor walks and activities. A favorite pastime are daily trips to visit “Sedona” with a handful of carrots and apples. Her 4 alpaca friends often accompany her. On the way to the pasture are horseshoes, picnic tables, and the Clubhouse where activities, games and events are happening. The heated pool and spa are busy spring, summer and fall with fun and exercise. Just past the pasture is the resident vegetable garden that is a delight to the gardeners and kitchen staff alike.

There are adult tricycles for residents to ride throughout the property. There are physical therapy and exercise rooms conveniently placed for residents’ use while working with Licensed Therapists and Caregivers. Our management team encourages daily practice of planned routines emphasiz-

ing fall prevention and balance.

A partnership with the staff from Snap Fitness is an ongoing, extremely beneficial program for our residents. In addition, delicious, balanced meals are an important aspect of daily life at the Ranch. We strive to include individual likes and dislikes as well as physician ordered dietary plans.

What will you do when you cannot do what you are doing now? It is important to be where you need to before you need to be there. It’s wonderful to feel safe and secure -- to know where any needed help will come from -- to know that friends and professional help are nearby! It’s amazingly comforting to have a Call Button within your reach that brings someone you know and trust. These considerations are significant in Seniors’ lives.

We have many programs in place to help seniors achieve their full potential. It is prudent to produce plans now while you still have viable options, so why wait?

Make YOUR Health & Wellness an important goal!

myfathersretirementranch.com • (928)684-5925 • 400 N. Jefferson St.

PLANT-BASED DIET Part 1 Debra Loder, RDN Wickenburg Community Hospital 928-668-1811

Toverhethetermpast“Plant Based Diet” has grown in popularity few years. Historically, when considering

a diet based on plant foods rather than animal products, we referred to the diet as vegetarian or vegan.

However, now we see the term “plant-based” on magazine covers, social media, and television shows. So, what is a plant-based diet?

A plant-based diet is just that, a diet that relies mainly or exclusively on plant foods - This includes fruits, vegetables, whole grains, beans and nuts. Foods that are excluded or limited are foods that come from animal sources– This includes beef, pork, lamb, poultry, fish, seafood, eggs, milk products, and in some cases honey. Plant- based diets include Lacto-Vegetarian, OvoVegetarian, Lacto-Ovo-Vegetarian, Pescatarian, Vegan, Flexitarian, Mediterranean, and probably others.

So, why choose a plant-based diet? There are many reasons. Health benefits, weight loss, religious, ethical, moral reasons and environmental concerns are just a few. In Part One of this article we will explore the health benefits, as these seem to be the primary

re a s o n p e o p l e m ove f ro m a m e a t - b a s e d t o a plant-based meal plan. To begin with, plant-based meal plans have shown to help decrease the risk of heart disease, high cholesterol, type 2 diabetes, high blood pressure, certain cancers and cognitive decline. Note, that incorporating additional healthy plant foods while NOT cutting out meat has still been shown to have hear t health benefits and some impact on type 2 diabetes.

Vegetarians have lower cholesterol levels than meat-eaters because vegetarian meals tend to be lower in saturated fat and contain little or no cholesterol. This is because cholesterol is found only in animal products.

Another important advantage related to a vegan diet is that replacing animal protein with plant-based protein lowers cholesterol, even if the amount of fat in the diet stays the same. In studies dating back to the 1920’s, a low-fat, vegetarian diet has been shown to have a clear heart health advantage over other diets.

Studies also show, that vegetarians have lower blood pressure than non-vegetarians and that adding meat to a vegetarian diet raises blood pressure rapidly.

LACTO-VEGETARIAN Excludes meat, fish, poultry, and eggs. Includes dairy products like milk, cheese, yogurt and other dairy products.

PESCATARIAN Excludes meat, poultry, dairy products and eggs but includes fish and seafood.

OVO-VEGETARIAN Excludes meat, fish, poultry and dairy products but includes eggs.

FLEXITARIAN Primarily plant-based but includes animal products on occassion or in small amounts.

VEGAN Exludes any food that is derived from animals in any way. This includes meat, fish, poultry, eggs, dairy and honey.

MEDITERRANEAN Meals are built around plant-based foods with moderate amounts of dairy, poultry, eggs, seafood and red meat on occasion.

Conversely, when patients with high blood pressure foods, such as whole grains, fruits, vegetables, nuts, begin a vegetarian diet, many are able to eliminate legumes, and healthy oils while limiting consumption blood pressure medications. of less healthy plant foods and animal products.

A vegetarian diet has also been shown to have So, why does a plant-based diet make such an a positive impact on individuals with diabetes. Current impact on health? One of the reasons is that fruits, studies show, that people with diabetes who follow a vegetables, whole grains, and beans are all loaded with vegetarian diet high in complex carbohydrates and fiber. When you make these foods the key part of your fiber and low in fat, are able to control diet, you will reap the health benefits. their diabetes easier than meat-eatPeople who have high intake of ers. A diet based on legumes, vegedietary fiber tend to be at lower tables, fruits, and whole grains, risk for developing coronary heart w h i c h is also lower in fat and disease, stroke, hypertension, “Plant-based meal plans have shown to help decrease the risk of sugar, can lower blood glucose diabetes, obesity and some heart disease, high cholesterol, type levels and often reduce or eliminate gastrointestinal diseases. In addi2 diabetes, high blood pressure, the need for medication. tion, increased intake of soluble tion certain cancers and A vegetarian diet can also help fiber helps to improve blood glucose cognitive decline.” prevent cancer. Studies of vegetarians in diabetic individuals. show that death rates from cancer are When considering a plant-based diet there are a few key nutrients to consider in significantly lower than the general population. order to avoid harmful deficiencies. Deficiencies Why is this? First, vegetarian diets tend to be lower can be created when eliminating or significantly in fat and higher in fiber than meat-based diets, but there are other important factors too. Fruits, vegetables, reducing a food group. In Part Two we will look at and whole grains contain cancer-fighting substances called protein, vitamin B-12, iron, calcium, zinc, vitamin D, phytochemicals. Vegetarians usually consume more of the and omega-3 fatty acids to clearly identify the proper phytochemicals beta-carotene and lycopene which may plant-based food sources for each. Skipping this step protect them from lung and prostate cancer. However, to planning can be detrimental to a healthy meal not all plant-based diets are created equal. It is possible plan!

In addition, it’s important to note, that although to eat plant-based and still consume unhealthy making healthy diet changes can lower blood sugar, processed foods.

Fruit juice, refined grains (pasta, white rice, white blood pressure, and cholesterol, a plant-based diet can bread), potatoes (French fries, potato chips), and sugar affect thyroid and blood-thinning medications. Consesweetened beverages (sports drinks, soda) are all quently, it is important to let your health care provider plant-based, but how healthy are they? There are also know if you follow, or plan to follow a plant-based many meat-like products on the market today. You can diet.

So, how does one begin a plant-based diet? It get “Meatless” hot dogs, bologna, burgers, and crumbles. But these items are highly processed. The following is important to remember that plant-based eating is not an all or nothing proposition. It is not mandatory are the ingredients in a popular vegetarian lunch meat: Water, Isolated Soy Protein*, Vital Wheat Gluten, Natural Flavor that you cut out all animal products. You decide! The (Contains Torula & Autolyzed Yeast), Expeller Pressed Canola Oil, Mediterranean approach may be the easiest for many Evaporated Cane Syrup, Sea Salt, Dehydrated Onion & Garlic, Vitamins & people. Start by simply increasing the amount of Minerals (Dipotassium Phosphate, Dimagnesium Phosphate, Zinc Oxide, fruits, vegetables and whole grains in your meal plan Ferric Orthophosphate, Calcium Panthothenate, Thiamin Hydrochloride, and decreasing the amount of animal products that Cyanocobalamin, Iron Oxide), Carrageenan, Wheat Starch, Beet Powder you use (both in amount and frequency). If and/or (Color), Extractives of Spices, Citric Acid, Spice. when you decide to make plant-based eating a part of Plant based? Yes. Healthful? Not exactly. These ingredi- your healthy lifestyle, a Registered Dietitian Nutritionist ents leave much to be desired. A healthful plant-based can be very helpful. Making simple goals and small diet emphasizes consumption of only healthy plant changes can lead to lasting changes in health!

Tips to Help Get You Started: • Consult a Registered Dietitian Nutritionist to help you understand how to make healthy changes.

• Eat meatless for breakfast and lunch and limit animal protein to 2 -3 ounces at dinner.

• Substitute plant-based protein in a favorite recipe. E.g. replace meat in chili with garbanzo beans.

Read Part 2 Online �

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healthy mind

HOW TO

SHUT DOWN

heartbeat. Give attention everywhere by mentally scanning your extremities and your core.

SELF DEFEATING 2.

THOUGHTS 3 PRACTICES TO FLIP ON YOUR DESERVING SWITCH

By Dr. Josh Wagner

D

o you ever look around at friends, family, colleagues, or the people you grew up with and wonder why their lives appear to be more successful than yours?

Do you find yourself feeling at times you don’t quite measure up, while others seem to be happy and in control? While others are thriving in their work, in their relationships, and in their leisure time, you continue to find yourself grinding through each day overwhelmed by stress and exhaustion.

Revealing an incredibly simple pathway to fulfillment that is completely in your control, I am sharing how unconscious, undeserving beliefs are the primary obstacle standing in the way of your goals, happiness and peace of mind in any area of your life. Here are a few practices that take a total of 20 minutes to implement into your daily routine to flip your deserving switch on and finally achieve everything you want in life.

1.

INITIAL SENSING (2 MINUTES) In a comfortable, seated position with hands on your lap begin to sense your body.

Sensing is NOT feeling.

You are not feeling the temperature of the room nor the feeling of your skin on your clothing or chair. Sensing is being aware of your body’s internal sensation. You may feel a pulsing of the part of your body you are focusing on, like a

CLEARING (5 TO 10 MINUTES) After connecting to your body through sensing, evoke your strongest visual and or auditory memory of the circumstances contributing to your strongest, undeserving belief. The recollection of the person or circumstance should be strong enough to elicit the hurtful, negative emotion in your body easily and quickly. Add to this by intensifying the emotion, for instance, squeezing your stomach muscles as you focus on creating the negative feeling, or even vocalizing out loud what is happening in the scene.

As a beginner, you’ll find that your mind is easily

You ca find 2 n surely somew 0 minutes here in your busy day

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distracted and often drifts away during this exercise.

Don’t let that discourage you. Every time you realize you are no longer feeling the negative emotion or visualizing the memory, come back to it and regenerate the negative feeling.

Sustain the vision and feeling for as long as possible. It’s not easy to do and the more you do this, the longer you will be able to hold the vision and emotion during a session. Once you notice the emotional tension has decreased significantly, you can move to step three.

That negative emotion does not have to be gone entirely, just diminished.

3.

EMOTIONALIZING (10 MINUTES) After clearing, you will find it easier to visualize and feel the emotions of what you want to experience in life. You have just wiped clean your emotional state, which makes it easier to generate new positive emotions. Start picturing what you most want (in the same area of life you just cleared) and generate the emotion this vision gives you. Is it gratitude, joy, excitement, peace?

Whatever single emotion your vision most generates, focus on it while holding the vision.

To intensify your emotion, breathe deeply into your chest and focus on

Sensing is NOT feeling.

You are not feeling the temperature of the room nor the feeling of your skin on your clothing or chair. gratitude even more intently.

Once you sense an internal shift of newfound confidence in your vision and it has been 20 minutes, gently come out of the process. Continue with your day and if you wrote down any notes during the process, make sure to take them seriously and act on them.

There’s an astute saying, “If you don’t have 20 minutes a day to meditate, then you should be meditating for 40.” It’s not much to ask. You can surely find 20 minutes somewhere in your busy day. Even if you have three children who wake up earlier than you, you can find time, like thousands of parents do, to nurture yourself with this practice. Your children, too, will benefit from your new mindset and perspective.

Keeping the same time each day provides

DR. JOSH WAGNER is a mindset coach, international speaker and consultant to renowned doctors and their staffs around the world.

To learn more about Dr. Josh Wagner, please visit www.drjoshwagner.com. You Deserve It: The Missing Answer to the Life You Want is available on Amazon and at Barnes and Noble.

a predictable routine and habit that makes it easier to strengthen your commitment. So if possible, do The Deserving Process first

thing in the morning. It is a phenomenal way to begin each day.

To support your effort, consider getting an accountability partner—a spouse, friend, or family member—who can do this process with you and share your journey. Their support and participation are an invaluable asset.

Invite someone to read this book at the same time you do and begin the process together. It makes a tremendous difference not to be alone through it. Your commitment to not letting your partner down will strengthen your commitment to yourself. It’s a win-win. Help someone you care about to flip their switch and it will expedite you flipping your own.

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mighty kids

WHY YOU SHOULD ENCOURAGE YOUR CHILDREN TO STUDY

s t r A the

ARE THE ARTS IMPORTANT TO YOUR CHILD’S DEVELOPMENT? EVER SINCE NO CHILD LEFT BEHIND (NCLB) BECAME THE EDUCATIONAL MANTRA, SCHOOLS PUT MORE EMPHASIS ON ENGLISH, MATH AND SCIENCE, OFTEN CUTTING MANY OF THEIR ARTS PROGRAMS. THE DESIRE FOR HIGHER TEST SCORES HAS BECOME THE LEADING FACTOR IN EDUCATION.

By Kelly F. Barr ccording to activities engage the senses an article by and wire the brain for David Sousa, successful learning. The arts posted on the are not just expressive and American Association of affective, they are deeply School Administrators cognitive.” website, “During the brain’s Children have a natural early years, neural connectendency toward the arts. tions are being made at a Little Sally grabs a crayon rapid rate. Much of what and pushes it back and children do as play—singforth on a piece of paper. ing, drawing, dancing—are Unknowingly, Sally is building natural forms of art. These her fine motor skills and

A

eye-hand coordination through this enjoyable activity.

The kindergarten teacher gives a group of boys some modeling clay. Immediately, the boys talk about what to build. They decide they’ll each build their own race car and have a race.

Randy notices Timmy’s fat race car and suggests Timmy make it longer and skinnier. These boys are developing social skills as they work together.

Miss Matthews, the preschool teacher, dumps a container of different color plastic shapes on a table. As children pick them up, Miss Matthews says the shapes and colors, helping the children learn shape and color recognition. At another table, Mrs. Randolph works with a different group of children. They thread beads on a string as Mrs. Randolph

counts to introduce them to the concept of counting.

In 2016, The Society for Research in Child Development did a study that included music, dance and visual arts lessons among 310 preschoolers from poor backgrounds. Poverty leads to stress and stress is a cause of poor health. This society’s study concluded that the benefits of arts education may be the greatest among the economically disadvantaged.

As a home school mom, I encouraged my children in the arts, and my husband and I took them to the theater and musical performances of varying kinds. I witnessed how such activities gave them a love and appreciation for some of the arts, and I have seen them excel in academics and community through benefit of the arts.

The arts are n ot just expressiv e and affective, they are deeply cognit ive.

e c u d e R How to s n o ti c e f n I y r o t a r i p s e R r ppe

U

n e r d l i h C In Roger Rose, RPh Director of Pharmacy Services Wickenburg Community Hospital 928-684-4380

C

linical trials indicate that supplementation with probiotics and vitamin C may reduce upper respiratory infections in children.

A new study included 57 children three to six years of age attending a preschool facility. Researchers found that children who received daily supplementation of 50 mg vitamin C plus probiotics containing 12 million colony-forming units of Lactobacillus acidophilus, Bifidobacterium bifidum, and Bifidobacterium animalis for six months had a 33% decrease in the rate of upper respiratory tract infections (URTIs), spent an average of 21 fewer days with URTI symptoms and had 30% less absence from preschool compared to the placebo group.

In addition, the number of days of use of antibiotics, painkillers, cough medicine, and nasal sprays was lower in the probiotic plus vitamin C group.

Pharmacy

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Community RESOURCE DIRECTORY Congress Clinic Pharmacy

Congress Community Clinic

Wickenburg Community Clinic

Mon-Fri 8:00 am - 5 pm

Mon – Wed

523 Rose Lane,

8:00 am – 5:00 pm Thurs 1:00 pm – 5:00 pm

Wickenburg, AZ 85390

26750 B, Santa Fe Road Congress, AZ 85332 (928)668-5502

Wickenburg Chamber of Commerce and Visitors Center 216 N Frontier St Wickenburg, AZ 852390 928-684-5479

Call to schedule an appointment at 928-668-1833 26750 B, Santa Fe Road Congress, AZ 85332

Wickenburg Community Hospital Pharmacy

Wise Owl Senior Center

Free local delivery

Lunch - M-F at 11:30 AM with $3.50 contribution requested

Wickenburg, AZ 85390

Deliver Hot Meals from

Mon-Fri 8:00am - 6:00pm

Wittmann to Aguila five days a week to qualifying clients

520 Rose Lane (928) 684-4380

Exercise Daily Silver Sneakers on Wednesday and Thursday at 10:00 AM ($2.00 per day) Licensed Bingo games on Monday morning and Thursday afternoon ($3.00 for ten games) 466 W Wickenburg Way Wickenburg, AZ 85390 (928) 684-7894

at 928-668-1833 same-day appointments are available.

Wittmann Community Clinic Mon and Fri. 8:00 am – 5:00 pm Call to schedule an appointment at 928-668-1833 Located in the Nadaburg School District Office: 32919 Center St. Wittmann, AZ 85361

Sat 8:00am - 12:00pm

Coffee and Pastries starting at 8:00 AM daily

Mon – Fri | 8:00 am – 5:00 pm Call to schedule an appointment

Wickenburg Ducks in a Row Foundation Advocate for People with Developmental Disabilities PO Box 1364 Wickenburg, AZ 85358 wickenburgducksinarow@gmail.com ducksinarowaz.com 928-231-3735

Wickenburg’s Freedom Express Transports seniors 60+ anywhere within Wickenburg (and up to 5 miles out) It operates on contributions from riders.

9:00 AM - 4:00 PM Monday - Friday To register; call to schedule 24 hours in advance (928) 684-7894 x 102 wickhosp.com

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