Inspired Living Magazine published by the Great Bend Tribune

May/June 2021

Don’t Let Cancer Have You.

You Just Have Cancer.

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

1

recipe

TENDERLOIN WITH ANISEED GLAZE

By Nellie Palmer INGREDIENTS • 2 lb pork or beef tenderloin • 2 tbsp pink sea salt • 2 tbsp olive oil • 2 tbsp honey • 4 tbsp strawberry balsamic vinegar • 1 cup chicken broth homemade or low sodium • 1 tsp thyme chopped fresh • 2 tbsp butter unsalted • 2 tbsp truffle oil • 1/4 tsp aniseed ground • 1/4 cup figs finely chopped • 1 /4 cup fresh squeezed orange juice

DIRECTIONS  Preheat your oven to 400 degrees F.  If you are making a beef tenderloin, use cooking twine to tie around the filet in three or four places to hold the tenderloin together.  Lightly season the filet with salt.  In a cast iron skillet, heat olive oil and brown the filet on each side for about three minutes or until browned on each side. This should take about 12-15 minutes.  Remove the cast iron skillet from the stove top and bake in the oven for approximately 20-25 minutes, or until cooked to your desired taste.

Searing and oven time combined should be about 45 minutes.

A llow the meat to rest for 15 minutes before serving. W hile the filet is resting, place the honey, balsamic vinegar, chicken broth, orange juice, thyme, butter, truffle oil, aniseed and figs in a blender and blend until smooth.

Then heat in a saucepan. Once it comes to a boil, reduce and simmer for 10 minutes.  S lice the filet, arrange the slices on a plate and drizzle the glaze over them.You can also garnish this dish with fresh salad tossed in a light rice vinegar dressing.

Internal Temperature Chart: Rare - 115° - 120° F Medium Rare - 120° - 125° F Medium - 130° - 135° F Pork Tenderloin should be cooked to 145°F

2

May § June 2021

Where you get your mammogram matters.

Schedule your 3D mammogram today. 3D mammography detects breast cancer at its earliest stage.

When breast cancer is detected early, it’s easier to treat and more people survive.

Our advanced team of breast radiologists detects early-stage breast cancer at a rate that exceeds the national average. This means you receive a high level of care close to home. If you’re age 40 or over, schedule your appointment today.

Great Bend Campus 514 Cleveland St. Great Bend, KS 67530 620-791-6299

Inspired Living Great Bend 2021 - All Rights Reserved

PUBLISHED BY THE GREAT BEND TRIBUNE Mary Hoisington, Publisher LOCAL REPORTING: Susan Thacker LOCAL PHOTOGRAPHY: Hugo Gonzalez

Be Wel l!

Thank you for picking up a copy of Inspired Living Magazine. We have a lot of new ideas in store for you and hope you enjoy reading them. Inspired Living is educational. We want our readers to learn something from every article. Our researchers and writers work tirelessly to find cutting edge topics and ideas that benefit our readers. We hope you continue to keep your family safe and healthy. Even if you take away one healthy idea from this issue, we hope you will use your new knowledge to make your life better.

Be well, Eat Apricots, Suzanne Fox sfox@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.

© 2021 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

Find us online!

www.inspirehealthmag.com

4

May § June 2021

DESIGN: Hugo Gonzalez SALES: Tammy Mason Sophia Kratz

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

contributing writers Dr. Marty Alexander Ryan Carlton Dr. Kristie Caitlyn McKey Nellie Palmer Whitney Price J. L. Thompson

creative team production & design

Suzanne Fox Claire Thomas

contents May - June  2021

2 RECIPE

14 ANIMALS

6 RECIPE

15 HEALTHY MIND

7 NATURAL BEAUTY

18 MIGHTY KIDS

Tenderloin With Aniseed Glaze Hot Apricot Jam Reducing Skin Sensitivity

8 FEATURE

Don't Let Cancer Have You. You Just Have Cancer

Adopt A Pet

Why Mindfulness Matters Foods to Avoid Feeding Your ADHD Child

20 HEALTH

Take Control of Your Body

12 HEALTHY BODY

Weight Gain That's Not Fat's Fault

21

Buzz Birney and his wife Clifann are shown with their children, Rachel and Joshua.

THE SEVEN BIG REASONS TO PRACTICE

Weight Training

s e e B

Welcoming

to Your Outdoor Space

5

10

16

recipe

t o H

APRICOT JAM

By Nellie Palmer INGREDIENTS • 3 1/2 pounds fresh apricots • 6 tbsp fresh squeezed lemon juice • 2 or 4 red hot chili peppers (depending on desired heat), seeded (can replace chili peppers with any hot red pepper) • 1/4 cup rice vinegar (1/8 cup if using 2 peppers) • 1 package (1 3/4 ounces) powdered fruit pectin • 7 cups Swerve sugar replacement DIRECTIONS P it and chop apricots; place in a Dutch oven. Stir in lemon juice.

Place on lowest heat setting and let simmer. P lace peppers in a separate sauce pan with the rice vinegar. Bring to a boil then simmer until the vinegar reduces. Place in a blender and blend until the peppers are at a desired consistency. Add to the apricots.  S tir in pectin. Bring to a full rolling boil, stirring constantly. Stir in sugar; return to a full rolling boil. Boil for 1 minute, stirring constantly. R emove from the heat; skim off foam. Ladle hot mixture into hot sterilized half-pint jars. Wipe rims and adjust lids. Process for 5 minutes in a boiling-water canner.

For best results, let processed jam stand at room temperature for 2 weeks to set up.

6

INSPIRE HEALTH

MarchMay § April 2021 § June 2021

natural beauty

REDUCING SKIN

SENSITIVITY

A

By J. L. Thompson

lot of people have problems with their skin when they use certain skincare products or makeup.

Because of this sensitivity, they avoid those products in the future, figuring that this will solve the problem. However, the reason for the skin sensitivity is often less a matter of the products themselves and more a matter of bad skincare habits. If you break out in rashes or zits after using a skincare or makeup product, it is a good idea to figure out if your reaction is actually a reaction to those products or if it is really caused by something else. After all, you can't take care of the problem if you don't understand the cause. Read on to learn skincare tips that could make your skin less prone to breaking out.

Hydrate Your Skin If your skin is prone to dryness, it is also more prone to developing rashes. Drink at least eight glasses of water a day, and apply a hypoallergenic moisturizer daily to keep your skin moist. Properly hydrated skin resists cracking and keeps allergens from getting inside where they can cause problems.

Eat Food that's Good for Your Skin Eat plenty of fruits and vegetables. Not only do they help keep your skin hydrated, they also contain plenty of vitamins and minerals that help keep your skin healthy. Avoid eating a lot of spicy food or drinking a lot of alcohol or caffeinated drinks, because these things can make your skin more sensitive.

whenever you go outside. Using umbrellas, hats, and sunglasses will also protect your skin from getting too much sun.

Be Careful of Air Conditioning and Heating Your skin may also need protection inside. If your home has air conditioning or forced air heating, you will need to be vigilant about keeping your skin moisturized.

Both of these kinds of temperature control can dry out your skin. Drink plenty of water and apply moisturizer frequently.

Avoid Skin Products with Synthetic Fragrances and Artificial Colors Fragrances and dyes are in skin care products because they supposedly make the products more appealing. They do not actually do anything for your skin, though, and they can even cause allergic reactions, making your skin more sensitive.

Avoiding skincare products and makeup because they make your skin break out is not taking care of your skin problem, it is just avoiding the problem. If you take better care of your skin, you might not only avoid bad reactions to these products, you can also reduce the risk of sudden rashes and acne breakouts from other causes. Try these skincare tips and see if they make your skin problems go away. However, a persistent skin problem that does not respond to anything is a matter for a dermatologist.

Limit Your Exposure to the Sun Sun exposure can make sensitive skin more prone to reddening and cracking. Make sure to apply sun protection

7

feature

Don’t Let Cancer Have You. You Just Have Cancer.

F

or thirteen years, 86-year-old Jim Sickbert has been battling multiple myeloma.That should be enough for one person, however, over that time he also battled skin cancer that metastasized to his lymph node, and a bad case of shingles, all while living his life as normal as he could, and avoiding COVID-19.

The widowed father of three and grandfather to many was first diagnosed in 2008 after experiencing side aches. “I didn’t know what was wrong with me, but my family doctor sent me to see Dr. Mark Fesen at Central Care Cancer Center in Great Bend. Dr. Fesen diagnosed it right away as multiple myeloma. I took a bone marrow test and that’s what it turned out to be, so Dr. Fesen has been treating me since then.”

Treatments the first few months caused Jim to feel a little tired and woozy, but Jim says, “I didn’t change my lifestyle at all. I just kept doing everything I ever did.”

And that’s a mantra that he has continued to follow over the years.

Multiple myeloma is a cancer formed by malignant plasma cells. Normal plasma cells are found in the bone marrow and are an important part of the immune system.

Plasma cells make the antibodies that help the body attack and kill germs. When plasma cells become cancerous and grow out of control, it’s called multiple myeloma.

Although multiple myeloma is incurable, there are many ways to manage the disease.

After a few years of treatment, Dr. Fesen

8

May § June 2021

asked Jim if he would want to visit the UAMS Myeloma Center in Little Rock, Arkansas..

This is a center for research and clinical care related to multiple myeloma and Jim was willing to be a part of their research. “They would do a battery of tests on me every six months to document any he progression or regression of the myeloma due to my treatment.t.

Actually, my myeloma started me to go into remission, but it came back. But since I was in their research area, they had a new drug called Darzalex, that was FDA approved and wondered if I would be willing to try it, so I did.The myeloma did kind of go back into remission and that’s what I’ve been taking ever since, under Dr. Fesen’s supervision.” Darzalex is not chemotherapy. It’s a targeted monoclonal antibody that helps slow or stop the progression of multiple myeloma in several ways.

But during this time, in 2017, Jim got a sore on his nose. It was biopsied and turned out to be merkel cell carcinoma.

Merkel cell carcinoma is a rare, aggressive skin cancer. It appears as a painless, fleshcolored or bluish-red nodule growing on your skin. Merkel cell is more likely than common skin cancers to spread to other parts of the body and can be very hard to treat if it has spread.

Everyone at both clinics are so nice. Actually, it was kind of like going to see family there every two weeks.

– Jim said.

May is National Skin Cancer Awareness Month. Cancers of the skin are by far the most common of all types of cancer. Basal skin cancer is the most common.There is also squamous cell and melanoma, as well as the rare, merkel cell. Any spots on your skin that are new, changing in size, shape, or color should be checked out by your health care professional.

Dr. Fesen referred Jim to see Dr.Thomas Hegarty at Central Care for radiation treatment for the merkel cell cancer.

“I was treated, but then it showed up again.Then that disappeared, but it eventually spread to my lymph node in the left side of my neck. I was treated with more radiation and since then, it hasn’t shown up, but that put Dr. Fesen in a quandary as he was treating two types of cancer. So I now take Darzalex for multiple myeloma, and the immunotherapy drug, Keytruda for the merkel cell twice a month.”

Jim also had lost his wife, Connie, in 2017 of congestive heart failure. They had ended up moving to Wichita for care for Connie. Jim lives there now in an independent living home and sees Dr. Fesen at Central Care’s Newton clinic. “Everyone at both clinics are so nice. Actually, it was kind of like going to see family there every two weeks,” says Jim. As far as battling two cancers, a bad case of shingles last year during a pandemic, and losing his wife, Jim said it wasn’t a typical roller coaster ride of emotions. “When I was diagnosed with multiple myeloma, Connie seemed to take it pretty good. She was always supportive. We just lived our life

normal and didn’t change anything really.

I still mowed the yard, took care of the house, went camping and traveled with our RV. I just decided when I came home from finding out I had cancer that I was turning it over to God. I said I’ll do whatever is necessary, and I’m going to keep on living my life, and I did. I didn’t change anything. We just kept going just like we had been.”

Now days, Jim continues his treatments at Central Care in Newton, despite having a few back problems.

“The worst part of the cancer I think right now, and has been for quite some time, is that multiple myeloma can weaken your bones and destroy the structure of your bones, thus I’m having some back issues.” Jim continues to go to the Myeloma Center in Little Rock.

His children take turns driving him there to spend quality time with their dad.

Jim adds, “I didn’t let cancer bother me. I just accepted it and kept on going.

Faith is so important, I think. It comes down to faith and support of family and friends. I know I have had lots and lots of prayers. Don’t let cancer have you.

You just have cancer. Keep on going.”

Dr. Mark Fesen and Jim Sickbert.

Expert Cancer Care

Right Here, Right Now.

in Great Bend

Radiation R adiation Ther Therapy rapy | C Chemotherapy hemotherappy | Hematology Hematoology SServices ervices

Come ssee ee Dr. Dr. Fesen Fesen and an nd our tteam eam m ttoday! od day!

204 Cleveland St 620-792-5511 | cccancer.com Front Row: Claudia Perez-Tamayo, MD, FACR, FACRO; Mark Fesen, MD, FACP; Thomas J Hegarty, MD Second Row: Lori Williams, PA-C; Julie West, PA-C inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

9

exercise

THE SEVEN BIG REASONS TO PRACTICE

t h g i e W g n i n i a Tr

By Ryan Carlton

BY REPUTATION, IT MIGHT BE ASSUMED THAT WEIGHT TRAINING IS SOLELY THE DOMAIN OF SUPER-BUFF FITNESS FANATICS. IN REALITY, STRENGTH TRAINING IS ONE OF THE BEST FORMS OF EXERCISE THERE IS–FOR EVERYONE. ANYONE WHO CARES ABOUT THEIR HEALTH AND WELLBEING SHOULD DO SOME WORK WITH WEIGHTS. READ ON TO FIND THE SEVEN POWERFUL, IMPORTANT REASONS TO TAKE UP WEIGHT TRAINING.

10

May § June 2021

1.

IT SLOWS AGING. While the negative effects of aging can never be stopped, they can be mitigated. Muscle mass decreases as the years pass. The best way to counteract this trend is to practice strength training. Besides fighting frailty and weakness, working with weights also helps maintain balance and coordination.

STRONGER BONES. You can't directly strengthen your bones. Instead, bones becomes stronger and larger as muscles grow (albeit at a much slower pace). Lifting weights will increase bone density, making the skeletal system stronger and more resistant to fractures. Having strong bones becomes ever more important as the years pass and age-related conditions like osteoporosis become a greater risk.

2.

Strength training is one of the best forms of exercise there is– for everyone.

3.

IT BURNS CALORIES. Working out with weights doesn't get the heart pumping nearly as much as does aerobic exercise. However, it still does burn a decent amount of calories–and every bit helps. In addition, greater muscle mass results in a faster resting metabolism. Muscle cells burn calories at a relatively high rate even when the body is not undergoing exertion.

YOU'LL LOOK BETTER. We all care about how we look.

Pretending otherwise is pointless. Gaining muscle is one of the best ways to become more attractive. While this is particularly true for men, women also look better with a stronger, more toned body.

Being attractive extends beyond simply how you look in the mirror, as well. Looking good increases confidence and self-respect.

PROTECTION FROM INJURY AND PAIN. A stronger body is more capable of resisting injury. Many common

4.

5.

injuries and conditions occur at least partially because of weak, inadequate muscles.

For example, chronic back pain is often the result of muscles that are incapable of properly supporting the lower back.

YOU'LL BE HAPPIER. Weight training, like any exercise, is an incredible way to enhance psychological wellbeing.

That's because working out triggers the release of endorphins, the brain chemicals associated with positive emotions. Exercise is thus the best natural stress reliever there is. Overcoming challenges also enhances psychological resilience.

GREATER STRENGTH. Obviously, the most direct benefit of weight training is added strength. Aside from the self-confidence strength can bestow, being stronger has practical, real-world advantages. Many common, everyday body movements depend upon bodily strength.

Think of carrying groceries,

household chores, carrying children, or yard work.

Everyone should be interested in healthy living–and everyone interested in healthy living should be interested in weight training. Doing weight work is simply one of the best ways to enhance the body's abilities, maintain health and aid wellbeing.

6.

620-792-7868 4801 10th Street Great Bend

Strength Recovery Fitness Progress

Call Today to Make Your Appointment to Return to Good Health.

No Prescription Required Depending on Your Insurance.

7.

Jennifer Pfiester; Karina Valles; Dan Crites, PTA; Cheryl Ralston, PTA; Kevyn Soupiset, DPT; Bonny Schartz, PTA; Dalton Jones, PT; Jessica Pauly, PT

Your Health, Our Priority INSPIRE HEALTH inspirehealthmag.com § #inspirehealthmag

11

healthy body

WEIGHT GAIN THAT'S NOT

FAT'S FAULT

By Dr. Kristie

Y

ou look at the scale and see you're up three pounds and immediately go into panic mode. You've been eating right and staying physically active. Why is the scale inching higher? Before getting flustered, realize that weight fluctuates on a daily basis. It can go up or down by up to 5 pounds and those weight changes don't necessarily mean you've gained body fat. Let's look at some common reasons you may be up a few pounds that have nothing to do with acquiring body fat.

You Ate Too Much Salt Did you eat a restaurant meal the day before? Restaurant fare is notoriously high in sodium and the same is true of ultra-processed packaged foods. After eating a meal that contains too much sodium, your body retains enough fluid to boost your body weight by a few pounds and it can take several days for the excess water to subside.

12

May § June 2021

What's the solution? Drink more water and reduce your sodium intake.

Drinking more water may seem counterintuitive, but consuming water helps your body flush out excess sodium. As that happens, your weight will drop. Keep tabs on how much sodium you're consuming by limiting restaurant meals and reading the label of processed foods to see how much sodium they contain. Even better, stick to whole, unprocessed foods that are naturally low in sodium.

You Ate Too Much the Day Before If you wake up in the morning and are up a few pounds, question what you ate the day before. Consuming a heavy meal, like a holiday dinner, can increase your body weight by 2 to 5 pounds. Part of the increase in weight comes from the weight of what you ate, but it's also water retention, due to sodium, and the impact of con-

suming too many carbohydrates. Your muscles and liver store carbohydrates as glycogen. Each gram of glycogen your body stores in your liver or muscles is attached to 3 or 4 grams of water. That's why your bodyweight rises when you fill up your glycogen stores after a high-carbohydrate meal.

It may take a few days to return to your normal body weight after a trip to a buffet or a large holiday meal.

It's Your Hormones If you're still having periods, you may have noticed you gain weight at certain times during your cycle. Also, taking supplemental hormones, such as hormone replacement therapy or birth control pills, can sometimes cause weight gain. Most of this weight gain is due to fluid retention rather than a rise in body fat. If you're not taking hormones, you will likely lose the extra weight as you progress through your cycle.

When the number rises on the scale, it doesn't always mean you've gained body fat. Be prepared for daily weight fluctuations of up to 5 pounds from day to day and know that they're normal. Don't become too obsessed with the bathroom scale.

Focus on being your healthiest instead!

Stress can also cause weight gain due to water retention by increasing the stress hormone cortisol. You might notice water weight gain and, if it's sustained, fat gains around the waist and tummy. Stress reduction is the best remedy for this type of weight gain.

You Started a New Medication A long list of medications can cause weight gain. Some of this weight increase is due to fluid retention, while other medications cause an increase in appetite or slow your resting metabolic rate, leading to a rise in body fat over time. Some medications that cause weight gain include anti-depressants, antihistamines, antipsychotic medications, corticosteroids and medications used to treat seizures. This isn't an exhaustive list, so always ask your physician if a new medication they prescribe causes weight gain.

If your weight suddenly increases, check your medications. A number

of medications can cause temporary weight gain including non-steroidal anti-inflammatory medications (usually due to water retention), antihistamines, prednisone, anti-depressants and other medications used to treat mood disorders, to name a few. Your weight should return to normal once you stop the medication, so you won't be surprised with the number the scale spits back at you.

You're Constipated If you're constipated, the unpassed food will add to your body weight. If you've ever weighed yourself before and after a bowel movement, you may have noticed that your weight drops by a few pounds. If constipation is a problem, add more fiber to your diet, drink more water and increase your activity to keep things moving. Most people don't consume enough fiber to maintain regular bowel movements.

Medical Park Pharmacy New 2021

Kevin Regier, R.Ph.

620-792-1221 • Free In-town Delivery • Friendly, Quality Service • Patient Profile Card and Tax Records Upon Request

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

1309 Polk, Great Bend inspirehealthmag.com § #inspirehealthmag Pharmacy Independent Hometown INSPIRE HEALTH 13

animals

Xxxxxxxxxx xxxxx

Increased Physical Activity The Centers for Disease Control and Prevention advises people 65 years of age or older to get at least 150 minutes of moderate activity per day. Owning a pet helps facilitate this type of activity.

This is especially advantageous for seniors, who are more at risk for sedentary behaviors.

Walking a dog or playing with a cat provides “built-in” avenues for exercise.

Companionship Owning a pet is like having a roommate who loves you unconditionally.You are never alone when you are a pet owner, and studies show that owning a pet significantly reduces feelings of depression and loneliness. Owning a pet also can lower blood pressure and reduce stress.

14

More Responsibility Caring for another being helps us more than we realize.

For example, having a dog requires us to get out of bed even when we don’t want to.

We all want to feel useful and valued, after all. When you own a pet, you are making a promise to be involved in another life. Animals also provide routine, which aids in better sleep, reduced anxiety and increased feelings of purpose.

Stay Connected Pets increase socialization.

Animals can be an instant icebreaker, whether they are with you or just a topic of conversation. There also are a lot of shared activities for pet owners, including charitable events and community walks.

Owning a pet also can spark your interest in improving the community. You might find yourself invested in cleaning up the neighborhood park because you walk by it every day with your dog.

What type of pet is for me?

Every type of pet has pros and cons. Dogs require more

May § June 2021

activity outdoors. Rabbits and birds require adequate space.

Do your research and make the best decision for your particular situation.

What type of breed is for me?

Different breeds of an animal can make pet ownership more or less challenging. Be sure to choose a breed that complements

your needs, personality and available time.

What age of pet should I adopt?

Young pets require training and more activity to release their energy. Older pets may require more care. Know yourself and what type of commitment you are willing to take on.

BLACK STAINLESS

Refrigerator

Made in Denver, Colorado

Made in Amana, Iowa

Dishwasher

Made in Findlay, Ohio

Stove

Made in Tulsa, Oklahoma

0

Down

Washer

Made in Clyde, Ohio

0%

Dryer

Made in Marion, Ohio

Interest Financing Available See Store for Details

Custom Furniture in 30 Days or Less

Made in Albuquerque, New Mexico

Delivering Quality and Value Since 1971

Made in Corsicana, Texas

Recliners from Small up to the Atlas Big Man Chair (400 lbs. capacity)

Made in New Tazell, Tennessee

Made in Cleveland, Tennessee

M a in

Here are five reasons to open your home and heart to a fury friend.

Be Present Pets live in the present, which is a contagious feeling and requires pet owners to live more in the here and now.

This is especially important for seniors, for whom “tomorrow” can be a scary or stressful concept for a variety of reasons.

Morton

W

hen it comes to owning a pet, there are a number of proven physical, mental and emotional health benefits.This is especially important for seniors, who are at higher risk for depression and isolation, according to the National Institutes of Health.

10th Street

3 Blocks West of Main

2301 10th, Great Bend 620-792-3999

$IFDL 0VU 0VS 8FC 1BHF XXX HSFBUCFOEBQQMJBODF DPN

)PVST .PO 'SJ t 4BU

healthy mind

Why Mindfulness

MATTERS

By Caitlyn McKey

H

ello fellow fast-paced life goer! How’s that super speedy life going for you right now? Experiencing a bit of burnout? Feeling a little stressed?

How about that brain fog? Do you actually know where your keys are?

Don’t worry my friend, you’re not alone. These are all side effects of the fast-paced modern life we’re all experiencing these days. As a professional using daily mindfulness-based art practices, I’m here to share with you a few small mindfulness practices that you can easily incorporate into your day-today, and the benefits that slowing down more regularly can have in your life.

So, what exactly is mindfulness? Jon Kabat-Zinn, an American professor and author of "Mindful," defines it as “the awareness that arises through paying attention on purpose, in the present moment, non-judgmentally, through the service of self-understanding, and wisdom.” Have you ever been reading

a book, and in the middle of a sentence remember you need to go grocery shopping? Or maybe you need to take care of the laundry? But then you take mental note of that thought and then go right back to reading. The action of being distracted and then pulling your attention back to the original intentional action, in this case reading, is in its purest form mindfulness. Mindfulness is different from meditation in that it is more of an umbrella term under which meditation fits. What’s great about mindfulness is that you can get the same benefits from a daily meditation practice, but in a shorter amount of time.

SOME SIMPLE MINDFULNESS PRACTICES INCLUDE: • breathing practices where you do a repeated cycle of breaths, focusing intentionally on the breath itself • mindful eating where you pay full attention with all five senses to the food you’re consuming • mindful walks where similarly to mindful eating you’re again using all five senses while going for a walk for anywhere from 1 minute to an hour in length

Difficult feelings, emotions, and pain are all factors of a human life, however, daily mindfulness practices show that these do not have to rule the ways in which we exist. Studies have shown that a daily mindfulness practice can lower stress, increase our overall sense of calm, increase social emotional skills by deepening our uses of empathy and compassion, aid in managing difficult feelings, reduce brain fog and brain chatter and increase our overall physical health.

If you would like to learn more about the benefits of mindfulness, different mindfulness practices to incorporate into your day, or even more specifically mindfulness-based art practices be sure to check out my website deflatewithcait.com, or you can follow me on Instagram and Facebook @deflatewithcait, where I showcase my program weaving together mindfulness and arts-based practices to highlight the inherent mindful properties of art making.

15

gardening

Bees

Welcoming

to Your Outdoor Space

E

By Whitney Price

ven small children are aware that bees have the potential to sting humans. Thus, on first seeing the title of this article, you'd be forgiven for wondering why someone would wish to attract bees to their garden. Bees, like many other creatures, are often unfairly maligned.

While it is true that bees can sting, they will only do so if they perceive their lives to be in danger. Once a bee stings a human, it will die.

In truth, bees are gorgeous, fuzzy endearing little creatures. They are

16

INSPIRE HEALTH

§ June 2021 MarchMay § April 2021

charming and attractive to look at. Bees are not just aesthetically appealing. They do the world at large a great service. If it were not for the humble bee, the food you eat every day may well become a great deal more expensive.

Bees are pollinators, and they do this job for free as they fly from one flower to the next. This means that bees fertilize crops. Without them, farmers would have to pollinate crops manually. This would cost billions of dollars every year.

Bee Survival

Fortunately, it doesn't take a great deal of effort to attract bees to your garden. It's something that anybody can do if they so wish. It all starts by considering what bees need in order to survive and thrive. Fundamentally, bees require what all other creatures need to ensure their survival.

They can and will thrive if they have adequate food, shelter, and water. You can easily supply bees with all three of these things in your own garden or outdoor space.

Flowering Plants

Bees rely on flowering plants for all of the food they eat. Every day of its life, the worker bee will make its mission to gather food. This food is nectar and pollen.

There are some flowers that bees prefer over others when it comes to the nectar and pollen they consume. To fill your outdoor space with culinary delights for bees, simply choose from an assortment of trees, shrubs, flowers and herbs that they are known to enjoy.

Bees are partial to nectar and pollen produced by apple trees, hawthorn, ivy, honeysuckle, abelia, pussy willow, mahonia, crocus, snowdrop, sedum, lungwort, phacelia, perennial wallflowers, moderna, winter aconite, rosemary, chives, sage and marjoram. Planting some of these in your garden will ensure that they have food to eat.

Bee Shelter

You can very easily provide bees with adequate shelter in your garden, too.

There are many ways of supplying bees with a nest to shelter in. You will find many tips and ideas about this on the Internet. You can choose whichever suits you and your means.

Do you have a drill in the family toolbox? Is there an old chunk of wood lying around somewhere? Supplying bees with a home can be as simple as using a drill to bore holes in an old piece of wood in order to provide a quick and easy nest for them.

You can also put any plastic water or soda bottles you may have amassed to good ecological use by using them to build a nest for bees. To do this, begin by cutting the tops off the bottles. Next, arrange the bottles together in a wooden or metal, four-sided rectangle or square structure. A large box without a top will suffice. The end with the top cut off should be facing outwards. Finally, fill the bottles with lengths of old pieces of grass, pieces of twig and hollow flower stems.

If you can't be bothered with the rigmarole of constructing your own bees nest using plastic bottles, you can still provide a nest for bees if you have a little extra cash with which to do so.

You can buy a ready-made nest for bees from many online outlets. You also have the option of buying a bees nest from many brick and mortar stores. Simply peruse what is available and choose a product you like.

Bee Hydration

Bees also require water, so do not forget to ensure that you provide them with a source. To provide bees with water, simply leave a large plastic vessel in your garden close to their nest. Over time the vessel will fill with rainwater providing the bees with the hydration they need to survive.

Now Enjoy

Hopefully, you now understand how easy it is to create a bee-friendly garden, and why it's such a positive thing to do. This move will benefit you and your family directly, too. It means you can look forward to tending and enjoying your bee-friendly outdoor space during the clement weather months every year.

Spending time outdoors enjoying nature is always wonderful.

17

mighty kids

TO AVOID Foods FEEDING YOUR ADHD CHILD

AN ALARMING PERCENTAGE OF CHILDREN ARE DIAGNOSED WITH ADHD–ATTENTION DEFICIT HYPERACTIVITY DISORDER–EACH YEAR. WHILE THE PARTICULAR CAUSES, ALONG WITH A PERMANENT CURE, REMAIN UNDISCOVERED, MANY PARENTS ARE SEEKING NEW TREATMENT METHODS, AS THEY ARE CONCERNED ABOUT THE LONG-TERM AND SHORT-TERM EFFECTS THAT COMMONLY APPLIED MEDICATIONS, SUCH AS RITALIN, MIGHT HAVE ON THEIR CHILDREN'S HEALTH. THANKFULLY, A POTENTIAL ALTERNATIVE TREATMENT EXISTS. Throughout the past decade, innovative research material has provided proof for the existence of a strong connection between the consumption of specific kinds

18

May § June 2021

of food and many ADHD neurological malfunctions. According to a recently-conducted Dutch study at the ADHD Research Centre in Eindhoven, in approximately 64 percent of the participating children, the symptoms of the mental disorder were primarily triggered by food.

The recommendation of a nutritionist or a psychiatrist isn't necessary to conclude that excessive amounts of sugar shouldn't be a part of any child's diet, let alone a child who suffers from ADHD. However, the potential threat that sugar-like substances also pose to the latter is still widely unrecognized.

Such substances include high fructose corn syrup, fructose, dextrose, erythritol, lactitol, maltitol, sorbitol and xylitol.

Sodium is another commonly consumed substance which should be excluded from the diet of a child suffering from ADHD. Scientists believe that

By Dr. Marty Alexander

excessive amounts of sodium hinder neurons' ability to function properly, and since most ADHD symptoms are also believed to be caused by the malfunction of certain neurological processes and neurotransmitters, it is best to avoid salty snacks and foods whenever possible.

The next substances on the list are food dyes and preservatives. Researchers at the University of Southampton have published a scientific study which revealed a powerful link between artificial food colors, the preservative sodium benzoate and hyperactivity. Obviously, food dyes can be found in any colored food, snack or drink, but they are not limited to these products; vitamins, salad dressings and barbecue sauces are not exempt from this category. The latter, along with carbonated drinks, are also carriers of the preservative sodium benzoate and should be avoided at all costs.

High Fructose Corn Syrup

Sodium

Apples

Blueberries Cauliflower Raspberries Mushrooms Cucumbers Radishes Avocados

Salicylates are natural chemicals, abundant among fruits and vegetables. They can also be found in aspirin and other pain-relieving medications.

Despite their harmless appearance, according to a study conducted by Dr. Benjamin Feingold, the elimination of foods containing salicylates from his patients' diets reduced their ADHD symptoms by up to 50 percent. These chemicals are most common in apples, blueberries, raspberries, avocados, cauliflower, cucumbers, mushrooms and radishes.

Lastly, it is strongly recommended to avoid allergens, such as wheat, milk, peanuts, soy and fish. Mental health professionals suspect that a slight sensitivity towards these substances can greatly affect brain functions. The popularity of the above-displayed food items might make it quite difficult to avoid them. Therefore, in order to maximize the effectiveness of the diet and reduce the complications that might arise from such a drastic dietary change, it is suggested to eliminate one

food item at a time, while simultaneously tracking and recording any changes in the child's behavior.

In a study conducted in 2007, it was discovered that those children who consumed Ritalin on a regular basis for three years were, on average, one inch shorter and approximately four pounds lighter than the majority of their peers. While scientific investigations on the subject of food-related ADHD symptoms are quite limited, and the results of dieting may vary from one person to another, considering the universal health benefits which the avoidance of the above-displayed food products can promote, it is definitely worth a try.

s are Salicylate icals, m e h c l a r u t na among abundant etables. g e v d n a s t frui

Here’s what our patients say about Achieve Rehab:

I just had shoulder surgery...

Now where do I go for therapy?

“I had a rotator cuff surgery on my right shoulder.

I was afraid I’d never use my arm again. I am so pleased that I have the full rotation of my right arm.

I would fully recommend David’s professional expertise to anyone.” -BL

I fell off my bike...

Now that my doctor said it’s time for hand therapy, where do I go?

“I caught my hand in an auger. After surgery, I went to Achieve Rehab. Through weeks of hand therapy, I could brush my teeth again! We are very lucky in our area to have such a hand expert. I am grateful that he always encouraged me.” -MT

A Certified hand therapist is THE expert for any Orthopedic Rehab, from shoulder to hand.

David Gonzales OT, CHT

The Shoulder, Elbow and Hand Specialist 1410 Polk St. • Great Bend, KS 620-792-2111 INSPIRE HEALTH inspirehealthmag.com § #inspirehealthmag

19

health

H

ow’s your New Year’s resolution going? Have you honored your pledge to remain healthy and active this year?

a custom workout plan. Gyms also provide a safe space to enjoy indoor activities during the colder months. Be sure to do research on membership fees and whether paying per visit would be a better option for you.

If not, don’t fret. It’s never too late to take action. There are many ways to improve your overall well-being, both alone and with a group of friends.

Watch What You Eat Eating healthy is one of the cornerstones of a longer life.

The National Council on Aging suggests meals consisting of lean proteins, lots of fruits and vegetables, and low-fat dairies.

Programs such as the Supplemental Nutrition Assistance Program (SNAP) help people afford healthy food, with the average senior receiving $113 every month. Work with local dietitians or senior health organizations to find programs that are right for you.

Join a Gym Becoming a member of a gym can have multiple benefits.

Not only will you have access to professional equipment, group classes and often other amenities, but it can be a great place to meet friends who have similar interests or goals.

Many gyms offer senior memberships at discounted rates and house services such as professional trainers who can work with you to create

20

INSPIRE HEALTH

Drink More Water Adults over 60 are the most likely to suffer from dehydration,

§ June 2021 MarchMay § April 2021

which can cause an increased risk for developing kidney stones, chronic constipation and impaired cognitive function.

Drinking water regularly and measuring your water consumption will help avoid becoming dehydrated. This is also important because seniors are more likely to feel less thirsty when they are dehydrated, only furthering the problem. Also limit coffee and alcohol consumption, as both speed up dehydration.

Listen To Your Body It’s true that no one knows your body better than you.

While doctors and specialists are essential for diagnosing a problem and treatment,

you can feel when something isn’t quite right and needs attention Don’t ever be afraid to visit your personal physician.

Your doctor may be able to prescribe treatments that will lessen or alleviate pain that you previously thought you would have to live with.

cover story

How one man decided to ‘Live Like Jesus Today’

by Susan Thacker sthacker@gbtribune.com Photography by Hugo Gonzalez hgonzalez@gbtribune.com n February, when temperatures dropped to single digits and lower, Ellinwood resident Bryant “Buzz” Birney, director of Live Like Jesus Today Ministries Inc. (LLJTM), thought about the people without heat, including homeless people who camp under the Arkansas River bridge south of

Great Bend.

Working with another local group, Lasting Life Ministries, LLJTM opened a warming shelter in the former Ace Hardware building at 4903 10th St. “We had to do something,” Birney said. The ministries provided showers, restrooms, mattresses, bedding, food and toiletries.

It’s been 10 years since Birney stepped away from a career in insurance to start Live Like Jesus Today Ministries. But years before that, he and his wife Clifann were

involved in Christian missions, taking teams to other countries and befriending people in need.

Clifann, a pastor’s daughter from the island of Trinidad in the West Indies, visited Great Bend in 2004 and spoke at the First Baptist Church, which is where she met Buzz. They were married a year later.

Buzz was ready to move into fulltime mission work right away but Clifann was less sure. “I said, ‘Let’s think about this and pray about it,’ ” she said. One morning he got an answer to that prayer.

21

“He heard the Lord say, ‘Are you ready to live like Jesus today?” Clifann said. He heard that question twice and then she also received confirmation, hearing the words “trust and obey.”

Student ministry One of the first outreaches of LLJTM was to create Friendship International, a ministry to international students at Barton Community College.

“We cook for them and share the Bible,” Clifann said. Sometimes, they also provide housing.

“We have a wonderful time with them,” Buzz said. “We’ve got great relationships with them. We still stay in contact with a lot of them when they go back home to their countries.”

He recalled a young man from Sri Lanka who came to Barton on a track scholarship, then found himself needing a place to stay. The Birneys took him in, but the student made it clear that he wouldn’t go to church with them because he was Buddhist.

“We understood that,” Buzz said. “We just kept loving on him and praying for him. Eight months later, he accepted Jesus and now he’s loving Jesus and doing great things.”

Another student, also here on a track scholarship, was from Iran.The Birneys invited him to their home and cooked Iranian meals for him.

“He told us he couldn’t go to church with us and we said, ‘That’s okay, we’re glad you’re here.’ We just built a friendship and two months later, he was going to church with us.”The student later moved to New Orleans to continue his education but he stayed in touch and continued to study the Bible. He called the Birneys at Christmas time and said, “Mr. Buzz, I’m ready to accept Jesus Christ as my Lord and Savior. Would you baptize me?”

22

May § June 2021

Live Like Jesus Today Ministries is a nonprofit, 501(c)(3) organization with the following mission statement:

To spread the teachings of Jesus Christ through words, actions and relational mission works to ignite a passion in the hearts of people and the American church to hear the voice of God – and truly reach our communities, our nation and the world for Jesus Christ.

Prison ministry “We just see miracle after miracle,” Buzz said, explaining how he also started a prison ministry at the Larned Correctional Mental Health Facility 10 years ago.

“I started out with one hour in the max prison at Larned,” he said.

The chaplain warned him it was possible no one would show up, but Buzz’s response was, “Well, that’s not up to you and me. God said to be here. I’m going to be here.”

An announcement went out that a new Bible study would start the following Monday from 9 to 10 a.m. Buzz got the necessary clearance, was fingerprinted and when the day arrived the guards

took him to a little room.

“I heard the call out and I sat in there, but nobody had come. Ten minutes later, the door opened, and three inmates walked in, and so we just started,” he said.

The next week there were 10 and by the end of the first month there were 25 inmates attending his Bible study.

“And God was just moving,” Buzz said.

“About three months into it, three of them in the max prison gave their hearts to the Lord.” The guards and the warden noticed a change, he said. “Everybody said, ‘what’s going on with those guys?’ and I said, “Well, God’s going on with them, and their lives changed.’ And so the whole environment started to shift and everybody felt it, everybody sensed it.”

Food and clothing Meanwhile, Live Like Jesus Today Ministries continued to branch out. On a Saturday in March, they took a trailer load of food and clothing, coats and bedrolls, shampoo and other items to Wichita.

“They know of over 2,000 people in Wichita that are homeless, but they say it’s double that because a lot of homeless people don’t ‘sign in’ when they want to know if you’re homeless or not,” Buzz said.

What they didn’t give away was shared with other ministries. Buzz has photos of kids in Juarez, Mexico who are wearing new T-shirts that came from LLJTM. They regularly visit area schools, providing food so children can eat on the weekends. During the 2020 Christmas season Buzz and his daughter Kylee Graves, a family support worker at Lincoln Elementary School, organized a district-wide giving opportunity that provided students in need with Christmas gifts.

The Kingdom Campus Months before the COVID-19 pandemic, the Birneys watched God do a miracle, Buzz said.

“We got all these ministries going and we had them all spread out everywhere, just utilizing what we could. God told us three years ago to start looking for a location where we could bring everything together and become more effective and more efficient. We started looking in Great Bend and praying over things but everything was $300,000 (or more) and we couldn’t be even close to that.”

Toward the end of November 2019, a realtor friend suggested they check out a vacant warehouse on two acres at 700 Patton Road in Great Bend.

“As soon as we stepped out, both of us looked at each other and said, ‘this is what the Lord has been waiting for,’ ” Buzz said.

The dickering began, but it seemed they wouldn’t be able to meet the asking price.

“I prayed, my wife prayed, and I said, ‘we’re going to offer one more offer and it’s lower than what they said they would not go under.’ Two weeks later, they accepted it. So the journey began.”

What happened next was a miracle, he said.

“I’ve seen miracles all over the world, but I watched God raise $162,500 in 49 days right here in Great Bend and I wrote a check for that property, and God owns it clear and free. We’ve been open since Feb. 7 (2020).”

COVID-19 “God knew what was coming, because the month after that the world shut down,” he said. Volunteers began cleaning up the property that would become the Kingdom Campus, including a 4,000 square foot warehouse. About that time, he was contacted by a worldwide ministry based in Missouri.

“We got a call from Convoy of Hope in March and they said, ‘We heard you take care of people and feed people. Would you have access to a warehouse that you could store a whole semi load of food free if we ship it to you?’”

When the trailer arrived, they borrowed a forklift and unloaded 28 pallets of food, stacking boxes to the ceiling. A team spent a week putting

If Jesus wouldn’t be real, I wouldn’t be here today.

But Jesus is real. Jesus is the only answer, the only hope. I can tell you testimony after testimony after testimony of lives just like me that are now living like they’ve never lived before. individual boxes of food together.

“We were going to have a Saturday distribution in March and then the world just shut down,” he recalled. “We were just going to do it, because people were hungry and we were trying to feed people, trying to stay up with the demand.

Somehow I forgot to call – I guess I didn’t even know I needed to call – the health department.”

News of a mass food distribution raised red flags and Buzz was told they couldn’t do it.

“I said, ‘What do you mean we can’t?

People are hungry around here.’ And I said, ‘We can. We’ll wear your masks we’ll stay 6 feet apart; we’ll do everything you tell us to do, but we can’t not let these people have this food.’ ” With safety guidelines in place, they had permission to proceed with a drive-through giveaway.

“We had huge boxes, 310 big boxes of great food,” Buzz said. “People would pop their trunk and we’d put the food in there and we’d give them a Bible through the window and we’d tell them ‘God bless’ and they’d drive off.”

Expanding the campus Work on the Kingdom Campus continued. The front office now serves as a thrift store. The warehouse is filled with things families might need – whether it’s furniture or food.

Outside, a large stage was built at the back of the lot. In April, Buzz was confident that the Kingdom Campus would be ready for a grand opening in June, on the 10th anniversary of the ministry.

“We’ve got a lot of work to do,” he

said. “We’re going to put in a half-court basketball, a full-court sand volleyball, two big gazebos, and we’re putting in a prayer/ exercise/walk path all around the inside of the fence.” With a roof over the stage, electricity and artificial turf, they plan to show Christian movies and offer weekly “Youth Saturdays.”

“When we get our Kingdom Campus open we’re going to open up the gates.

We’re going to have all kinds of games for the little kids, fly kites, and let them run, let them laugh, because kids don’t get to do much of that today. We’re going to let these kids understand that there is a good life out there and they are precious, and they are loved. And so that’s really my heart’s desire,” he said.

“We want to let people just come and enjoy the place, where we can talk to them and love on them and build relationships and friendships with them. I’m talking the heart of the heart and the broken of the broken; we deal with inmates all the time, drug addicts, the homeless, whatever, but they’re that way because they don’t know any different in a lot of cases.”

Buzz said he has been there. Unlike Clifann, who grew up going to church, he did not attend church until the age of 15 and it wasn’t until he was 25 that he was “born again.”

“If Jesus wouldn’t be real, I wouldn’t be here today. But Jesus is real. Jesus is the only answer, the only hope,” he said. “I can tell you testimony after testimony after testimony of lives just like me that are now living like they’ve never lived before.”

Looking back at the eight days in February when LLJTM and friends opened the warming shelter, Buzz recalls how others were blessed.

“It was a lot of work and we just stepped out in faith – never done nothing like that. But then the families came in.

We got to just love on them and laugh with them and pour life into them and speak truth into them. And that very Sunday after we shut it down, two of the homeless people went to church with us and one of them still goes. And he said, ‘Man, I’ve never felt this way,’ and I said, ‘Because you’re built for more, man.’You and I are, you know, all of us are built for so much more. We’ve just got to know what we’re built for.”

23

CLARA BARTON HOSPITAL & CLINICS

Caring for your family through every stage of life!

KELCI BURKEY, PA-C

DR. KYLE RENNER FAMILY PRACTICE

To make an appointment,

BRANDI GOETZ, PA-C

call 620-653-2386.

CLARA BARTON CLINIC LOCATIONS 252 W. 9th St. Hoisington, KS 67544

1031 Jackson St. Great Bend, KS 67530

410 Main St. Russell, KS 67665