Healthy Living — Summer 2018

2018

S u m m e r

E d i t i o n

Esthela Casale says cycling rescued her from chaos

Inside  Muskogee officer talks about living with skin cancer  Yoga instructors display techniques  Local gardens fill market with freshness

MUSKOGEE muskogeephoenix.com

Healthy Living

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2018

S u m m e r

E d i t i o n

Contents

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3 Weight loss

10 Yoga and health

Chris Schiller loses 80 pounds, runs a marathon.

Muskogee instructors demonstrate poses and benefits of the exercise.

4 Protecting skin

12 Crossfit intensity

Monica Abbot shares 5 tips on finding protection from the summer sun.

Oak Strong Crossfit of Muskogee shares in and outs of the workout.

5 Skin cancer

13 Live Love Cycle

Esthela Casale starts a nonprofit as a way to provide cycling and racing resources to the community.

Local police officer Jody Standridge shares experience of living with cancer.

8 Garden fresh

15 Cycling guide

Tammy Perry shows how to take full advantage of the local produce this time of year.

Cycling expert Esthela Casale give top 5 things beginners should know.

On the Cover Esthela Casale

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Photo: Submitted by Esthela Casale

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S u m m e r

e d i t i o n

Esthela Casale says cycling rescued her from chaos

Inside  Muskogee officer talks about living with skin cancer  Yoga instructors display techniques  Local gardens fill market with freshness

MUSKOGEE

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muskogeephoenix.com

Healthy Living

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A wake up call

BigJourney

• Chris Schiller was at his all-time heaviest at 307 pounds.

• He went to doctor and was told he had high blood pressure, high cholesterol and the physician wanted him to do a sleep apnea test.

• Schiller was lethargic and had no stamina.

• He said it was ironic being a health care professional and pharmacist to be telling others to improve their health when he was visually unhealthy.

Chris Schiller sets goals; loses 80 pounds, runs a marathon

• Schiller says he is very goal driven.

• He started the day after Christmas in 2016.

• Set a goal of losing 82 pounds and get down to 225 pounds.

• He did not set a time limit for reaching that goal.

• He was so heavy he could not do much exercise initially, so he started with a low carb diet.

• Schiller started working out slowly with walking.

• He worked up to exercising daily on the elliptical cycle.

• He started working with personal trainer Chris Pearson at Reform Fitness.

• He started taking supplements like probiotic, digestive enzymes and a men’s multiple vitamin to get his gastrointestinal tract in shape.

small destination

The journey

Marathon man

• He started increasing his workouts and running routine.

• Schiller ran a 5K and set a goal of a 15k in the Tulsa Run. • A couple of months later he signed up to run a half marathon — 13.1 miles.

• Accomplishing the half marathon in the fall of 2017 “was tough” but he had lost 80 pounds by then.

• He set a goal to run a full marathon and signed up for the Oklahoma City Memorial Marathon on April 29.

• He trained on his own, running for hours around his Muskogee neighborhood — “It wasn’t much fun.”

• Schiller said he felt he needed accountability and started telling others of his “crazy” goal.

Fears Chris Schiller went from 307 pounds and in such poor shape he could hardly exercise to losing about 80 pounds and running a marathon over a period of about 18 months. (Mike Elswick)

• Schiller said he is not a fast runner by any means.

• His biggest fear was that if he did not reach mile 20 by a certain time, he would be picked up in a bus and taken back to the finish line.

• "I’d have nightmares of not making it for days prior to the marathon."

• He finished with a time good enough to qualify for a medal.

Tips for others

• The first thing he tells others is to focus on diet and nutrition.

• Pick a diet you can maintain for a long time.

• Working out without deliberately cutting down on carbs and calories can be counterproductive because the body has a natural tendency to crave more food to make up for the calories being burned.

• Start slow and work oneself up to longer workouts and longer runs or rides.

• When eating out, pick healthy options.

• Realize it is not easy and support from friends and family can make a big difference.

• Realize you may have some days you fail at your goals — “If you fall off, get back with it.”

— Mike Elswick Healthy Living

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FiveTips:

Monica Abbott Abbott is a certified physician assistant who has been practicing at Epiphany Dermatology in Muskogee for almost one year.

Local dermatologist shares five tips for healthy summer skin

1.

Use sun protective gear!

Abbott said the best way to avoid skin cancer during the summer is not getting a sunburn.

Wear a broad-brimmed hat, sun protective clothing and UV protective sunglasses.

3.

Don’t get burned.

No matter how much sunscreen one uses, being in direct sunlight for too long is dangerous. Avoid direct sunlight exposure from 10 a.m. to 4 p.m. if possible.

She received her Master of Health Science degree at University of Oklahoma Health Sciences Center College of Medicine.

2.

Use proper sunscreen.

The best sunscreen is SPF 30 or more, with active ingredients titanium dioxide and zinc oxide.

4.

Plan ahead.

Sunburns don’t appear on your skin until after the damage is done.

Abbott encourages her patients to get outdoors and have fun, but make sure to plan accordingly. Remember to pack a bag with the necessary sun protective gear.

5.

Visit local dermatologist.

Having more than five sunburns doubles risk of melanoma, Abbott said. If you have been burned often, visit a professional who can prescribe the proper care and treatment.

— Abigail Hall

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Summer Edition 2018

Living with Skin Cancer:

Muskogee man shares his story Jody Standridge

Story by Abigail Hall Submitted photos by Jody Standridge

W

hen Jody Standridge’s mother scheduled a dermatologist appointment for him, he had no idea how much it would alter his life.

In the summer of 2017, Standridge found himself sitting in a dermatologist’s office diagnosed with skin cancer. After a lifetime of exposing his face, neck, shoulders and torso to the sun’s rays, Standridge discovered how detrimental a sunburn could be.

“My momma told me for three months to go (see the dermatologist).

Finally, she made me an appointment,” Standridge said. “I was like, ‘I don’t have time for that.’ But I went, and I’m glad I did.”

Standridge said he thought the doctor would freeze a couple of spots and he’d be back to his normal life.

He wasn’t expecting the shocking

Meet Jody Standridge Age:

44.

Hometown:

Muskogee.

Education:

Bachelor’s degree in criminal justice, Northeastern State University, 1996.

Profession:

Muskogee Police Officer, 19 years.

Jody was diagnosed with basal and squamous cell carcinoma skin cancer July 2017.

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TOP LEFT: Standridge had two cancerous growths removed from his chest prior to chemotherapy cream treatment.

Skin Cancer Glossary Basal Cell Carcinoma (BCC):

Abnormal growths on the skin’s basal cells, which continue to grow and destroy underlying tissue until treated.

BCC are caused by intense sun exposure and typically look like pimples that bleed on and off.

BCC is the most common form of skin cancer.

Squamous Cell Carcinoma (SCC):

Abnormal cell growths on the skins squamous cells, which can become disfiguring and deadly if allowed to grow.

SCC is caused by intense, long-term sun exposure. SCC is the second most common form of skin cancer.

(Source: Skin Cancer Foundation)

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Summer Edition 2018

words his doctor said: “I hate to be the bearer of bad news, but this is bad. You’re going to be seeing a lot more of me from here on out.”

“That was a punch in the face,” Standridge said. “I was like, now what?”

Standridge said he noticed small scabs popping up on his chest and shoulder for three to five years prior to seeing a professional. He said several spots would appear and he would put an anti-bacterial ointment on them, but they never quite healed.

Standridge also noticed what he assumed to be a perpetual sunburn.

However, that ‘sunburn’ was actually basal and squamous cell carcinoma, which spread from his face, neck, shoulders and torso.

After his first appointment with the dermatologist, the treatment process began. Standridge had two spots on his chest removed, as well as a larger portion on his left shoulder.

He was also prescribed a chemotherapy cream, which he spread over the affected area.

Standridge said the chemotherapy cream was extremely painful, comparing it to a ‘third-degree chemical burn.’ The treatment eventually prevented him from being able to wear clothes over the affected areas, and he took a leave of absence from his job at the Muskogee Police Department.

“It was the worst thing I’ve ever gone through in my life — physically and mentally,” Standridge said. “I was so covered, (the chemotherapy cream) just ate me up.”

ABOVE: After years of unprotected sun exposure Standridge discovered his 'sun spots' were actually basal and squamous cell carcinoma.

LEFT: Pre-treatment, Standridge's carcinoma gave him the appearance of a perpetual sunburn.

ABOVE & LEFT: Years of unprotected sun exposure peppered his neck, shoulders, torso and back with red, blotched spots.

Although the treatment was painful, it was also effective. In under a year, Standridge’s cancerous cells reduced significantly. Standridge said his doctor attributes this to his commitment to applying his chemotherapy cream, as well returning to the clinic every few months to have new cancer cells removed.

Post-treatment, Standridge has developed a new normal with a routine of bi-daily sunscreen application and wearing a wide brimmed hat and long-sleeved shirt. For Standridge, recovery is a life-long process.

“Sunscreen, big hat, long sleeves — that is a daily routine for me now,” Standridge said.

Standridge remains passionate for sun damage prevention and diagnosis.

His community continues to help him through his ongoing recovery.

“I have a great family and friends that helped me,” Standridge said.

“They have been a godsend for sure.”

ABOVE: Standridge's wife, Michelle Standridge, helps apply his new bi-daily dose of sunscreen after treatment.

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Reap freshness and healthy eating during prime gardening season Story and photos by Mike Elswick

Fresh and flavorful should be the focus of preparing the bountiful harvest from Green Country gardens this time of year.

Tammy Perry, part-time family and consumer science educator for the Muskogee County Extension Service, said whether residents grow their own or purchase produce from an area farmer’s market or roadside stand, the several months before, during and after summer are the prime time to reap full flavor while getting peak nutritional value.

Store this fresh produce in refrigerator for best flavor

Tammy Perry holds up a tray filled with stir-fried sugar snap peas after a demonstration at the Muskogee Farmers Market. Perry is a part-time consumer science educator for the Muskogee County Extension Service office. (Mike Elswick)

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Summer Edition 2018

Apples (more than 7 days) Apricots Asian pears Berries Cherries Figs Grapes Artichokes Asparagus Beets

Belgian endive Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Green beans Green onions Herbs

Leafy vegetables Leeks Lettuce Mushrooms Peas Radishes Spinach Summer squash Sweet corn

Stir-fried sugar snap peas Ingredients • 2 cups sugar snap peas • 1 teaspoon sesame seeds • 1 teaspoon canola oil • 1 clove garlic, minced • 1 teaspoon toasted sesame oil Directions

Freshly minced garlic found at the Muskogee Farmers Market is one of the ingredients used in stir-fried sugar snap peas. (Mike Elswick)

Over several installments of the Muskogee Farmers Market over summer she will be on hand conducting cooking demonstrations and answering questions on the best ways to use local offerings. An example of the recipes demonstrated was for stir-fried sugar snap peas prepared in just a few minutes as guests watched and sampled.

“I’m able to shop and buy the produce that I need here at the market,” Perry said.

“We try to showcase vegetables, fruits and meats that are available at the market.”

In addition to doing the cooking demonstrations, shoppers can sample the recipes and get copies to take home if they like what they taste, she said.

“We want people to learn the benefits of promoting our local farmers market as well as healthy living,” Perry said. Depending on the day the demonstrations are provided, shoppers might be sampling basil pesto vegetable panini, summer corn salad or grilled angel food with fruit salsa and other recipes.

1. Trim sugar snap peas by cutting or snapping off ends and pulling up sharply to remove any string on the pea. Discard ends and strings.

2. Toast sesame seeds by placing them in a wide, high-sided skillet over medium heat, shaking the pan occasionally.

Remove seeds from pan when they darken and become fragrant.

Set aside.

3. In the same skillet, heat canola oil over high heat.

Add prepared peas and minced garlic.

Cook, stirring constantly, for 2-to3-minutes, until bright green and crisp-tender.

4. Drizzle with sesame oil. Sprinkle with toasted sesame seeds and serve.

Serves 4 SOURCE:: Oklahoma Cooperative Extension Service

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Yoga:

A body, mind and spirit focus Story and photos by Mike Elswick

Who can practice yoga?

Muskogee yoga instructors Kristie Hale and Tracy Fenton say just about anyone can reap the benefits of yoga. They suggest finding the right type of yoga and right instructor that fits your personality and level. They say yoga is not a competition but is a way to focus on breathing, mind, body and relaxing that can help remove the stresses of daily life.

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A

pair of Muskogee found a class to attend. instructors say “From the very first class “The obvious benefits are buildyoga can provide it was like I found my home,” ing flexibility, strength and a multitude of she said. “I’ve never stopped muscle tone.

One area it really benefits in the harried, stresssince then.” helps me with is just the ability to filled lives many of us lead.

A person does not need to relax and unwind and it helps my be highly flexible to practice it Tracy Fenton has been sleep.” practicing yoga for about 20 but it can help with a person’s years. She had been an aero— Trac y Fenton, yoga instructor flexibility, Hale said. Yoga also bics and kickboxing instructor provides a number of medical and eased into yoga at a time it benefits. was not real popular.

“Those include lowering your stress hormone produc“The obvious benefits are building flexibility, strength tion,” Hale said. and muscle tone,” Fenton said. “One area it really helps “And for me it helps create more awareness of my me with is just the ability to relax and unwind and it helps body,” she said. Holding a specific yoga pose for five or 10 my sleep.” breaths can a person become more aware of their body in She said those benefits accrue over time with consisa manner that goes with the person long after the session tency of practice. ends, Hale said.

“Yoga is for everybody, whether you have not been in “That translates to when you leave your yoga mat,” she an exercise program or you are an athlete,” Fenton said. said. “You create that pause and stop to think before you Hale said yoga is not a religion but it can help a person say something perhaps you shouldn’t say, or you might connect with their spiritual side. take a second and not eat that extra bite of chocolate Kristie Hale started practicing yoga about 12 years ago cake.” by initially watching recorded sessions on DVD and soon Fenton said yoga also helps people improve their bal-

Yoga Side Plank This pose, strengthens forearms, wrists, shoulders and spine. It increases flexibility in the wrists and stretches the hips, hamstrings and feet while also strengthening and toning all of the core muscles, including the abdominal muscles and lower back.

1.

Warrior II This standing yoga pose enhances strength, stability, and concentration. It’s named after the Hindu mythological warrior, Virabhadra, an incarnation of the god Shiva.

ance. For older people that can translate into them living longer, she said.

“It you can’t get yourself up out of a chair, that does impact your independence,” she said.

“It reduces the chances of people falling. We’re not always on surfaces that are stable, whether it be loose gravel or snow, but yoga helps you improve your balance regardless.”

By balancing one’s body on one leg or the other a person is utilizing all those small muscles that support the ankle that are not normally used, Fenton said.

In addition to being a yoga instructor, she is a school councilor.

“Some of the breathing that we do in yoga are things I can teach students who are may be dealing with anger issues or anxiety,” Fenton said. Hale said those breathing techniques taught in yoga can be practiced by about anyone anywhere.

“If you’re standing in line at the bank or at your desk at work you might need them,” Hale said.

Fenton said a focus on breathing

2. is a vital part of yoga.

“Being aware of your breath, your meditation and being mindful — it all works together in yoga,” she said.

Hale teaches Tuesday and Thursday sessions of yoga at Champion Fitness. She said both are 50-minute classes with the Tuesday session being a faster paced, more invigorating class while Thursday night’s class is slower paced.

“The Thursday class is more restorative, it’s very gentle and is good for de-stressing or slowing your mind down,” Hale said.

Fenton leads a Saturday morning class at Champion Fitness that is 90 minutes long.

All the classes are free for members at the center while a day pass can be had for $5, which can include not only attending a yoga class but use of other fitness equipment and classes, they said.

“That allows more time to work on and help people with their alignment,” Fenton said. “It seems like a long time but it goes by really fast.”

3.

Downward Dog Benefits of this pose as demonstrated by Muskogee yoga instructors Kristie Hale and Tracy Fenton include building body strength while stretching the whole body.

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Oak Strong CrossFit:

Intensity » Accountability » Dedication Story and photos by Mike Elswick

At Oak Strong CrossFit it’s the intensity that makes a difference.

James Scott, owner of Muskogee’s Oak Strong CrossFit gym, said CrossFit workouts cover about every area of athletics — running, gymnastics, biking — basically anything you could think of that would include any type of athletic movement, CrossFit addresses it.

While some people dedicated to working out may spend two or three hours at a gym getting a solid workout, Scott said CrossFit workouts can compress that investment of time.

“The intensity is what makes the difference,” he said.

“We can obtain the same results here in about 45 minutes.”

Each class session is led by a coach, Scott said. Usually there is a ratio of about one coach for every eight to 12 class attendees.

Scott, who played college football at Northeastern State University, said after leaving the intensity of the college football workout schedule he got out of shape and was diagnosed with testicular cancer, which has now been in remission about six years.

“I decided I needed to make a big change in my life, so I started Oak Strong CrossFit,” he said.

He got involved with CrossFit in 2014 in Muskogee and has been going strong since.

“CrossFit is unique in that we offer a foundational program,” Scott said.

Those sessions are offered about every two to three months.

“It introduces them to what my expectations from CrossFit are, what the standards are and what they can expect,” he said.

At that point, class members are probably not ready for a full regular workout, Scott said.

“CrossFit is unique in that you can scale every workout for each person’s fitness level,” he said.

For instance, if they are not ready to run a mile or do pull ups, they can work up to that point with guidance of a coach, Scott said.

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Working out at Oak Strong CrossFit is about total fitness with workouts tailored to the individual’s level of fitness. Coach Tiffaney Rasmussen demonstrates weight-lifting technique while owner and trainer James Scott, left, looks on.

At the core • CrossFit teaches about functional movement, which means what you learn there you can take out into the real world.

than 100 pounds.

• Five Oak Strong CrossFit members have each lost more

SOURCE: James Scott, Oak Strong CrossFit

• About 80 percent of people working out at CrossFit are women.

Meet Esthela Casale AGE:

33.

HOMETOWN:

El Paso, Texas.

EDUCATION:

Americas High School, 2002; studied at University of Texas at El Paso.

PROFESSION:

Spinning instructor at Champion Fitness, sales director at Automotive Industries and product specialist at Evanhealy.

FAMILY:

Sons, Sebastian and Maximiliano Casale.

RELIGIOUS AFFILIATION:

Catholic.

HOBBIES:

dancing, competitive cycling, coffee.

Cycling

rescued

Casale from chaos Story by Abigail Hall Submitted photos by Esthela Casale

When life didn't turn out how Esthela Casale expected, she found solace in cycling. A difficult situation led her to create a cycling nonprofit to share her story and help others in their cycling journey.

N

ot a day passes where Esthela Casale does not ride her hot pink bicycle.

Whether she’s out for a leisure ride or competing in a race, Casale cannot help but cycle in some form or another.

In 2017, the life Casale knew came to sudden halt when she became a 32-year-old single mother to her two sons. In the midst of a dark time in her life, she turned to cycling and

found solace in the activity.

“There was a lot of chaos going on, (but) every time I got on the bike, I was able to process everything that was going on and put a plan into action,” she said.

Casale said she got through this time in her life by cycling everywhere, everyday. The physical act of cycling built emotional and physical determination in her mind and body, she said.

At the time, she was already a member of Muskogee Area Cycling,

a local cycling community, where she had built solid friendships. After finding a community where she felt supported and challenged, she wanted to use her experience to help others interested in the activity.

Casale founded a nonprofit, Live Love Cycle, in March 2017 as a way to provide cycling and racing resources, build self love and strengthen her cycling community, she said.

“I knew I wanted to bring cycling to the community, and I wanted it to

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be a little more personal,” Casale said. “Because to me, riding a bike is not just hopping on a bike and going and getting miles, it’s really being in touch with your surroundings.”

Since the formation of the nonprofit, Casale has used Live Love Cycle to sponsor racing cyclists, organize community rides and safety ride workshops.

One of the cyclists she has helped is Wonk Milligan, a local cyclist and member of Muskogee Area Cycling. Through Live Love Cycle, Casale sponsors Milligan in his racing career and aims to help him receive a cycling college scholarship.

Milligan said before he met Casale, he rarely cycled and has gained a passion, and hopefully, a future in cycling.

“If it wasn’t for Esthela, I wouldn’t have (participated in) the races, I wouldn’t have met the people I did,” Milligan said. “She’s helped out a lot. It’s never too late and it’s never too soon to start riding.”

Live Love Cycle is comprised of Casale and the nonprofit’s board of directors, Casale’s younger sister Blanca Burns and friend Galia Alrafi, who help with finances, support and organization.

While Casale said Live Love Cycle is an independent entity to the cycling group, because of her

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Summer Edition 2018

From left to right, Esthela Casale, Blanca Casale, Rachel Longpine, Blanca Burns. Casale competitively races with family and friends from Area Muskogee Cycling in Live Love Cycle gear she designed.

origins and friendships through the group, the nonprofit works to benefit their local community in Muskogee and beyond.

Blanca Burns said she and her family share love for cycling with her sister. She said she is proud of her sister and enjoys sharing a love of cycling with her.

“I am most proud of her for bringing cycling to a community that didn’t know anything about it,” Blanca Burns said. “It’s cool how she’s able to bring people together.”

Esthela Casale said Live Love Cycle is a cycling resource to anyone in need. Through the nonprofit, Casale and her group offer cycling advice and instruction, information

about local trails and safe riding, support and resources for racers, she said.

“Live Love Cycle is here to make your cycling experience easy, fun and motivating, exciting —

whether you’re a racer, or you’re just starting out,” Casale said.

Those interested in Live Love Cycle, or with cycling questions, should contact Casale through the Live Love Cycle Facebook page.

Beginners Guide to Cycling:

Top 5 Things to Know

(Submitted by Tiffany Milligan)

With summer comes time to pursue new hobbies and daring adventures. If you’re interested in taking up cycling this summer, there are a few things you might need to know. It can feel daunting to think about apparel and knowledge you’ll need to start biking, but we’ve got you covered. With the help of Esthela Casale, an avid cycler for more than 10 years, we’ve compiled a list of everything you’ll need.

1

A helmet. Casale said first and foremost a helmet is required.

She said as long as your head feels snug and secure in the helmet, that’s all that matters.

As long as you have something to protect your head, you’re good to go.

2

Know your intended terrain. Depending on where you plan on biking, there are various bikes that may work for you. If you’re cycling solely on paved roads, Casale recommends a carbon road bike. Carbon bikes are lightweight, but also pricey (average $400-$2,000), so she also recommends aluminum or steel road bikes.

If you’re planning on traversing on both gravel and paved roads, a hybrid bike might work best for you. If you’ll mostly be mountain biking, you’ll want to find an off-road bike for durability on rough terrain.

Cycling shoes. Yes, shoes can help or hurt your cycling experience. Road

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cycling shoes have stiffer soles to help stabilize your energy as you pedal. They also have protruding cleats to pair with three- to four-hole bicycle pedals.

There are also clip-in pedaling shoe options, which Casale said she prefers because it is easier to maintain one’s pedaling energy.

Rough-road cycling shoes typically have less stiff soles, cleats indented into the sole and two-hole bicycle pedals.

Comfortable gear.

Casale said recommended attire for cycling is a jersey and padded shorts. Jerseys are typically made of breathable, sweat-friendly material, often with pockets in the back. Padded shorts are also made with a soft, smooth material, as well as an extra layer of padding, which helps avoid soreness.

Know your local routes. Muskogee and the surrounding area offers multiple cycling trails with a range of terrain. Various routes are ideal for road cycling and a few even offer rough-road cycling.

4 5

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Road routes Centennial Trail: Paved 7.66 miles with trail head points are at North Main and South Fourth streets.

Honor Heights trails: Arboretum Trail, paved .63 mile east of the tennis courts; Stem Beach Trail, paved .66 mile around the largest lake; and Woodland Garden Trail, paved .29 mile south of Stem Beach Trail.

Spaulding Park Trail: Paved .68 mile with a trailhead point at Park drive.

Civitan Trail: Paved .82 mile with trailhead point at Civitan Park near Gibson Street.

Robison Park Trail: Paved 1.16 miles with trailhead points at East Augusta and Gulick streets.

Elliott Park Trail: Paved .25 mile with a trailhead point at Elliott Park restrooms.

Sadler Trail of Champions: Paved .61 mile with a trailhead point north west of Elliott Park's basketball courts.

Rough-road routes Three Forks Trail: Rough 4.27 miles from Three Forks Harbor to Fort Gibson.

Jeanne Pierre Chouteau Trail: Rough 6.82 miles from Okay to Fort Gibson.

Honor Heights Park trails: Audubon Nature Trail, rough .48 mile with trailhead points east of the tennis court and Buffalo Drive; Henry Bresser Nature Trail: Rough .87 mile with trailhead points east of the north parking lot and Water Fall.

Sadler Nature Trail: Rough .40 mile with trailhead points south of the basketball courts and south of Sadler Arts Academy.

— Abigail Hall