A MAGAZINE FOR HEALTHY LIFESTYLES IN SEARCY, ARKANSAS.
n New Year, Fresh Start Making and keeping your resolutions
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Gov. Beebe ‘Stress Carrier’ JAN/FEB 2013
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From the Publisher Our mission with WellNow magazine is to provide information, and perhaps some inspiration to readers on topics related to health and wellness through the stories of their friends and neighbors. In this New Year’s edition of the magazine, local residents have been kind enough to share their stories with us on a wide variety of topics, including their resolutions for a healthier 2013. On the pages ahead, Judy Glenn, an R.N. at White County Medical Center, discusses with our correspondent Eric Goodwin the biology and psychology of changing habits in a story titled New Year: Fresh Start. Daily Citizen Editor Jacob Brower spoke with Governor Mike Beebe about how he handles stress and got some interesting responses. The governor also had some suggestions how Searcy residents can become more civic-minded in the new year. Harrison Keegan, the Daily Citizen’s fine new sports editor, makes his debut in WellNow magazine with an excellent story on Sabrina Williams on Kensett who lost 85 pounds by “eating less and moving more.” Finally, some of Searcy’s top doctors weigh in with their suggestions for your New Year’s resolutions. I hope you find all of our stories in this issue interesting and helpful. Good luck keeping your resolutions in 2013 and thank you for reading WellNow magazine.
A MAGAZINE FOR HEALTHY LIFESTYLES IN SEARCY, ARKANSAS.
JANUARY/FEBRUARY 2013 l VOLUME 2 / ISSUE 1
Publisher Mike Murphy
EDITORIAL Wendy Jones Molly Fleming Kyle Troutman Jacob Brower Erica Goodwin M.A. Webb Harrison Keegan Mike Murphy Kathy Murphy
LAYOUT & DESign Beverly Newton
ADVERTISING Teresa Harvey Bruce Black Regina Meyers Teresa Mason
Please send correspondence to: Mike Murphy, Publisher, The Daily Citizen, 3000 E. Race, Searcy, AR 72143. You can email to: firstname.lastname@example.org
DISTRIBUTION Curtis Stevens David Barnes
WellNow is published bimonthly by The Daily Citizen, office at 3000 E. Race Avenue, Searcy, AR 72143, 501-268-8621. The contents of WellNow are copyrighted, and material contained herein may not be copied or reproduced in any manner without the written permission of the publisher. Articles in WellNow should not be considered specific advice, as individual circumstances vary. Products and services advertised in the magazine are not necessarily endorsed by WellNow. The
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NEW YEAR, FRESH START
Making and keeping your resolutions
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6 ❘ well now ❘ JANUARY/FEBRUARY 2013
Searcian Mike Beebe says ‘compartmentalizing’ helps him handle stress of state’s highest office
BAL D KNOB H I G H SC H OOL S E NI OR KEEPS PACE
Gov. Mike Beebe shares his thoughts on how he handles stress in state’s highest office. Story on page 34.
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JANUARY/FEBRUARY 2013 ❘ well now ❘ 7
well now l contributors
contributors JACOB BROWER
For this edition of WellNow magazine, Jacob Brower, editor of The Daily Citizen, spoke to Searcy resident Gov. Mike Beebe on how he hopes with the pressures of holding the state’s highest office. “I’m fascinated by learning what motivates highly-successful people,” Brower said. “The ability to deal with complicated problems and keep work separate from pleasure is a challenge for anyone.”
News Editor of The Daily Citizen Wendy Jones developed the ideas for the bulletin items on pages 18-21. Jones focused on starting new year trends like packing a healthy lunch, getting out and exercising or joining a new program like the Master Gardeners. “Colder months tend to keep people couped up, but there are still lots of activities to do,” Jones said. The briefs also cover a support group in Searcy for those grieving from a loss, the benefits of purchasing seasonal fruits and vegetables and understanding cervical health.
Holding multiple editorial positions at three Arkansas colleges, Kyle Troutman has covered everything from University of Central Arkansas sports to hard news at the University of Arkansas at Little Rock. In this issue, Troutman profiles Gabe Newkirk, a Bald Knob senior who made a return to the football field after being diagnosed with a heart condition. “I tragically lost a friend, one of my soccer teammates, to a similar condition when we were 15,” Troutman said. “It’s a blessing doctors can catch these things now, and Gabe’s courage and love of football should be an inspiration to everyone.”
Erica Goodwin serves as a marketing specialist at White County Medical Center. She holds a master’s degree in journalism from the University of Arkansas-Little Rock and a bachelor’s degree in journalism/public relations from Arkansas State University. Erica resides in Searcy with her husband, Jonathan, and daughter, Eliza. She covers medical innovation for WellNow magazine.
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M O L LY M . F L E M I N G
Molly M. Fleming had no idea what she would find when she started researching Celebrate Recovery. She was amazed to find that it wasn’t just for drug addicts and alcoholics. “As I was talking to Tammie Hughes, I could see the joy she had found in her life since attending the program,” Fleming said. “That’s what I think the program brings to a lot of people. As Milton Harris said, they aren’t there to fix anyone. They are there to heal people. It’s truly a special group that I think would benefit anyone.”
Harrison Keegan is the sports editor at The Daily Citizen. Before moving to Searcy, he was a regular contributor at 417 Magazine, a lifestyle magazine in Springfield, Mo. In this issue, Keegan explores the challenges to staying in shape during the winter. He tells the story Sabrina Williams, a local woman with strong dedication to her workout routine.
B E V E R LY N E W T O N
Beverly Newton began as a graphic artist at the Community Shopper/Daily Citizen in 1999. She specialized in ad design. Beverly graduated with a bachelor’s degree in art. She developed the typography and graphic elements for the new WellNow magazine and is responsible for the layout and design. Her hobbies include drawing, reading, music, and spending time with her 15-year-old son, Trey.
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with a personal touch One-on-one therapy key to healing BY ERICA GOODWIN
Former rehab patient Jewell Ford at her home in Bradford.
ersonalized treatment is a hallmark of the White County Medical Center Inpatient Rehabilitation staff in order to help patients reach their highest level of function, which allows them to return to their daily lives. “Families seem to expect the worst. Then, they are surprised when they come back for a family conference and their loved one can do so much more than they ever expected,” Director of Rehabilitation Services C.W. Siler said. “Without intentionally doing so, families tend to want to debilitate their loved one, and not maliciously, they just do that because they want to ‘do’ for them; they want to provide for them. It’s human nature to try to help.” The Inpatient Rehab Hospital, located on White County Medical Center’s South Campus, is an acute care hospital with an inpatient rehabilitation unit. Therefore, the hospital must meet governmental rules and regulations, as spelled out in Medicare guidelines. For that reason, patients admitted to the hospital must have a medical need and a skilled therapy need. Guidelines state that patients must be able to endure a minimum of three hours of therapy a day on five days a week, which is why Siler and his team begin working with patients immediately once they arrive. Each patient
is individually evaluated by a healthcare team that includes Medical Director John Holston, M.D.; a physical therapist; an occupational therapist; a speech therapist; a recreational therapist; a nurse and a social worker. From that, the team meets to establish a plan of care specific to the patient and goals are established.
cial personal functional goal. At the time of discharge, he had not only made tremendous physical and functional improvement, he also had regained the ability to perform an activity that was important to his personal quality of life. Siler said the staff works on several areas simultaneously to help patients be as independent as possible during their stay in rehab. “We all work to overcome the disability or lack of function, but we also teach patients to use adaptive techniques and equipment to allow them to function within their disability. For stroke patients who cannot dress themselves we try to teach them ways of using specialized tools to help put on socks and shoes and button their shirt, as an example.”
the hospital had a good reputation. Poor circulation in her right leg led to a below-the-knee amputation in December 2011. Ford had grown accustomed to using an artificial leg after having her left leg amputated nearly seven years ago; however, using two new prosthetic legs presented special challenges. “I enjoyed my therapy so much, because I knew I had to have it and wanted to be able to learn how to adjust to life with the Treatment Goals two prosthetic legs,” she said. Goals and long-term expectations are Occupational Therapist Beth Mancini impacted by several factors including the was part of Ford’s treatment team during patient’s prior level of function and the her rehab stay. “Balancing on two new artiseverity of the current injury or illness. ficial legs and learning to trust them, while Many of the common goals for all patients also learning to trust yourself to use them, established by the team relate to improveis a considerable feat,” she said. “Learning ments in basic physical and cognitive to walk again using two prosthetic legs ability; those are the building blocks that would be a tremendous chalallow for more refined funclenge for anyone, but Ms. Ford tional goals. was driven and determined the Once the higher-level funcI have told many of my family mementire time she was here. That tional goals are set, the team bers and friends what a wonderful place makes a huge difference.” customizes the goals and The primary goal of occutreatment to the patient’s the Inpatient Rehab hospital is. It is an pational therapy is to teach abilities and needs, as well as ideal place for anyone who needs a solid patients how to achieve activitheir preferences. Siler said ties of daily living the best that the treatment team identirehabilitation program. It is a lot of work, they can within their disability. fies a favorite activity of many but like with anything in life, you’ve got “Occupational therapy involves patients and incorporates the to work hard toward accomplishing your self-care skills, including the movements necessary for the ability to get dressed, bathe and patient to enjoy that activity goals if you want to gain anything. go to the bathroom indepenagain. Many times, the ability to – Jewell Ford dently,” Mancini said. “They perform a favorite recreational are basic activities of daily living activity becomes an official goal that we often take for granted.” for the patient. According to Mancini, Ford’s occupa“For example, one of our former patients tional therapy focused on strengthening her loves to fish,” Siler said. “As the patient One-on-one Therapy upper body, which allowed her to be more progressed in regaining gross motor control The primary difference between mobile as she learned to transition from and range of motion in his upper extremWCMC’s Inpatient Rehab and other a seated position in her wheelchair to a rehab institutions is that all therapy at ity, we incorporated the use of a fishing standing position on her prosthetic legs. rod into some of the treatment he was WCMC’s Inpatient Rehab unit is one-on“From the moment she arrived, Ms. one. Additionally, group therapy is done receiving for his arm. The personalization Ford’s mission was to return home and of the treatment plan sparked his interest to complement individual therapy when it be independent again,” Mancini said. “I and allowed him to measure the physical benefits a patient, or a group of patients. saw significant improvement in Ms. Ford’s progress he was making in therapy through Personalized therapy was one of the balance and confidence in her ability to an activity that he understood and has a aspects of rehab that former patient Jewell perform all the skills necessary to return Ford enjoyed the most. Ford entered the passion for.” home. She was always willing to do exerWCMC Inpatient Rehab hospital to learn While the goals of normalized muscle cises and tasks that I asked her to do, and tone, full range of motion and functional how to walk again after receiving her second prosthetic leg. As a Bradford resident, her progress was extraordinary. She is an neuromuscular control were met, casting the rod and reel became the patient’s offiFord wanted to be close to home and knew amazing lady, and I am proud to have met
JANUARY/FEBRUARY 2013 ❘ well now ❘ 11
with clever ways to turn the lights on and her and worked with her.” Good Balance off if she couldn’t reach the switch from The rigorous sessions of occupational her wheelchair. The entire time we were therapy combined with intense physiThe typical length of stay for patients at there, she was grinning from ear-to-ear cal therapy worked to help Ford achieve the Inpatient Rehab hospital, depending because she was so excited at the thought her highest level of functioning from her on diagnosis, is between two and three of returning home and being able to move weeks. During the two weeks Ford was at wheelchair, which she did. around independently in her own house!” Another critical member of Ford’s the rehab hospital, she went from being “Tammy did everything with me; she Inpatient Rehab team was Physical totally dependent on others to care for her was right there to help me the whole Therapist Tammy Galloway. “At first, to enjoying a newfound independence. time,” Ford said. “She is a wonderful perMs. Ford required maximum assistance Siler credits much the Inpatient son and an exceptional therapist. All the to stand up or transfer with her prosthetRehabilitation Facility’s success to the therapists were excellent; they know their ics on,” she said. “In physical therapy, we outstanding clinical skills and longevity job and do it well.” worked a lot on increasing the muscles in of the therapy staff. We have therapists “I have told many of my family memher hips and knees. Another important who have completed doctoral degrees in part of her therapy was to practice putting bers and friends what a wonderful place their special field of practice and each on her prosthetic legs so that they fit com- the Inpatient Rehab hospital is,” Ford participates in ongoing professional said. “It is an ideal place for anyone who fortably, as well as taking them off.” continuing education each year in order According to Galloway, to be knowledgeable of Ford reached a turnthe most current treatment ing point in her therapy advances. when Beth Durham and “All of our therapists All of our therapists have received D.J. Durham, President have received advanced advanced education and training in Neuroand Vice President of education and training Developmental Techniques (NDT), which is a Advances Prosthetic in Neuro-Developmental Services in Searcy, joined Techniques (NDT), which highly eﬀective and widely-used approach them for physical therapy is a highly effective and for post-stroke rehabilitation. We are much sessions. widely-used approach for “They were wonderpost-stroke rehabilitation,” more than a staﬀ, we are a team. ful in working with Ms. Siler said. “We are much Ford and adjusting her more than a staff, we are a – C.W. Siler Director of Rehabilation Service prosthetic legs so that they team.” WCMC South Campus fit well and felt good,” “Once a therapist Galloway said. “Once her becomes part of our artificial legs had the best team and experiences possible fit and alignour commitment to the needs a solid rehabilitation program. It ment, Ms. Ford’s strength and confidence highest-quality and most individualized is a lot of work, but like with anything soared.” rehabilitative care for our patients, they “I was so proud of Ms. Ford,” in life, you’ve got to work hard toward rarely leave,” Siler said. “We truly are accomplishing your goals if you want to Galloway said. “She had a lot of health small enough that the entire rehab team gain anything.” issues working against her, but she was knows every patient and fellow team Other aspects of the Inpatient Rehab so motivated and driven to work hard to member, yet we are large enough and accomplish her goals that she was able to hospital Ford appreciated were the private clinically diverse enough to provide the overcome all of those things!” rooms and the helpful staff. “Everyone programs and treatment necessary to help there is just wonderful,” she said. “They Galloway also accompanied Ford to our patients to be successful in maximizall know their job and do it well; they go her home for a home evaluation, which is ing their functional abilities and regaining typically done a few days before a patient above and beyond to help their patients their highest level of independence and get better.” is discharged from the Inpatient Rehab quality of life.” Now, Ford enjoys being independent in hospital. “She had her house set up perThe Inpatient Rehab Hospital is located the comfort of her own home where she fectly for her; every room was wheelchair on WCMC’s South Campus, located at enjoys piecing together quilt blocks, readaccessible, and she had all the equipment 1200 South Main Street. For more inforing, doing crossword puzzles and playing she needed to be successful in living on mation, please call (501) 278-3480. solitaire. her own again. She had even come up 12 ❘ well now ❘ JANUARY/FEBRUARY 2013
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JANUARY/FEBRUARY 2013 ❘ well now ❘ 13
NEW YEAR: FRESH START BY ERICA GOODWIN
It’s that time again; time to make resolutions to adopt a healthier lifestyle by creating good habits while trying to quit the bad ones. “We traditionally think about making resolutions at the beginning of the year because it’s a new start,” said White County Medical Center Healthworks Wellness Coach Judy Glenn, RN. “And, we all want to make a fresh start.” Achieving those healthy New Year’s Resolutions is often easier said than done. The biology behind change starts in the brain. Psychiatrist Herman R. Clements II, M.D., with the Clements Wellness Institute, said the brain is a pattern-recognizing organ; therefore, the more you do something, the more you are going to want to take that action again and again. “Whether you want to give up smoking, change your diet, develop different study habits or change your spiritual life, your brain is going to want to continue to do what you have always done in the
14 ❘ well now ❘ JANUARY/FEBRUARY 2013
past, because it anticipates it,” he said. Even though we know sweets, especially in large quantities, are not healthy, Dr. Clements said the brain does not care and will always pull you to it. A piece of chocolate cake, or another equally delicious yet unhealthy dessert, can stir the neurosystems and create an entire inner dialogue in the brain. According to Dr. Clements, the stream of consciousness goes something like this: ‘That looks like chocolate cake; yes, it is chocolate cake. Remember that experience? Remember how wonderfully delicious that cake was. Yes, but do I really want those extra calories?’ “If I say no to the cake and walk away, my neurosystems are still unsettled because there is no resolution, which it has been accustom to,” Dr. Clements
said. When biological experiences – like taste buds – are not satisfied, or activated, it needs to be filled with something else, such as going for a walk, playing basketball or another activity.
Rewiring the Brain
Be realistic about what you are able to do and what’s healthy for you to do at the time. You can’t do it all at once. Most importantly, stay positive. It’s about progress, not perfection. As long as we are moving in the right direction, that is what’s important. Do not let the stumbles or falls be your excuse to quit; and, we are all really good at finding excuses. The only way to truly fail is to quit or to never start at all.
The good news is that it is possible to rewire the brain; however, it is incredibly difficult to do. Also, change comes more naturally to some than it does to others, depending on your personality. Dr. Clements approaches making changes from a bio-psycho-social-spiritual perspective. First is biology, which involves food and knowing how to eat healthy and how many calories your body needs to function at an optimum level. Also, it is important to identify and avoid foods that trigger your neurosystems. Then, you have to have positive reinforcement. Having an ice cream at the end of the day is a reward; however, it can defeat what you are trying to rewire your brain to do. Dr. Clements suggested finding pleasant experiences with food that you can reward yourself with that are healthy. Secondly, examine your psychological associations with food. Ask yourself if you use food as a medicine, or even a drug. If so, it is important to find something to replace it. “If you are an emotional eater, you need to find another way to soothe yourself,” he said. “Look at relationships that stimulate you to eat and try to change those relationships. Determine what areas you can modify and work on those; regrettably, it just is not possible to modify everything.” Then, evaluate friendships that can pull you into, or back into, unhealthy eating habits if you’re not strong enough. Dr. Clements cautioned that while it is fine to maintain those friendships, be careful to avoid unhealthy situations.
– Judy Glenn, RN WCMC Healthworks Wellness Coach
For example, fast food establishments formulate the food and environment to stimulate your sense of smell to make you want to eat there. “Keep in mind that sense of smell has very little cognitive input, which means aromas go straight to the part of the brain that activates emotions,” Dr. Clements said. “Identify friends with healthy lifestyles who exercise regularly and eat well and include them in your social network.” Finally, explore the ways in which
your spirituality affects your eating. “Use God, as you understand God, when you find yourself feeling weak,” he suggested. “One wonderfully, positive reinforcement to use is to tell God how weak you are and ask Him to give you strength in that moment of struggle. That could be every 30 seconds when you first get started, but it reminds you of where your strength is. In so doing, when you have other urges, or temptations, you will want to engage more – with God – because of your relationship.” “It is important to approach it from this perspective, because your brain will not want to change,” Dr. Clements said. “However, once you do all this, it will begin to affect all of the major areas in which your neurosystems operate. After you deal with the biology, psychology, sociology and spiritual aspects of change, then, you will be very productive.”
Changing for Good Part of the biology of change is actively combining a diet full of healthy, wholesome foods with exercise to achieve a healthy lifestyle, which is what Wellness Coach Judy Glenn does daily. She assists her clients in establishing weekly objectives as a means to accomplish their overall goal of losing weight, eating better or quitting smoking. Glenn encourages her clients to set action-based goals, instead of the number on the scale, which most people use as their goal. “If you’re just looking at the numbers on the scale, it sets you up for failure because there are so many variables that factor into the weight in pounds on the scale. When there is an exchange of fat to muscle mass you are burning body fat, but you are building muscle at the same time.” Focus on activity level and nutritional changes, which are measurable. Glenn said that when your energy is spent in
JANUARY/FEBRUARY 2013 ❘ well now ❘ 15
pital makes available to associates. doing exercise and eating better, you When he found Glenn, he immediwill be able to see the difference you ately enlisted her help. are making in lifestyle changes. As a Wellness Coach, Glenn “When you go from not exercisprovides resources and support for ing at all to exercising four times a associates in the areas of tobacco week for 30 minutes, that’s change,” cessation, losing weight and living a she said. “Your waist will get smaller, healthier lifestyle. Prior to his initial clothes will fit looser and eventumeeting with Glenn, Ord said he tried ally, the number on the scale will to cut back from smoking two packs decrease.” of cigarettes a day to one pack. Also, be specific when making “I was tired of being a slave to a date with yourself to exercise. the cigarettes and paying so much Whether you pencil it in on your daily money every month,” he said. “It is a planner or enter it on your Outlook costly habit. I realized I was spending calendar, include the time of day you as much money on cigarettes every are going to exercise, how many minmonth as I was my car note; $5 per utes you will spend and what exercise pack times two packs a day adds up you plan to do. quickly.” “The more details you include, To help her clients be successful in the more likely you will be to achieve quitting, Glenn uses a combination the goal,” Glenn said. “It can be very of approaches to quitting smokdiscouraging, especially at first. Stick ing. The cessation program Glenn it out the first two to three weeks, and uses, along with taking a preyou will begin to see results.” The secret to quitting smoking scribed medication, along with the “Sometimes we are so gung-ho at accountability from Glenn and a the beginning of the year and try to is that you have to want to quit,” strong support system helped Ord do too much too soon and our body Ord said. “Having the support of a walk away from cigarettes. is just not ready for it,” she said. “You Wellness Coach like Judy is important, “The secret to quitting smoking either hurt yourself or burn out. Start because I felt like I had someone from is that you have to want to quit,” slowly and build up to your goal. Be the hospital in my corner. Also, having Ord said. “Having the support realistic about what you are able to a support system of people at work and of a Wellness Coach like Judy is do and what’s healthy for you to do at at home who frequently ask how I’m important, because I felt like I had the time. You can’t do it all at once.” doing is a tremendous help. someone from the hospital in my Most importantly, stay positive. corner. Also, having a support sys“It’s about progress, not perfec– John Ord, Paramedic tem of people at work and at home tion,” Glenn said. “As long as we are WCMC Emergency Department who frequently ask how I’m doing moving in the right direction, that is a tremendous help.” is what’s important. Do not let the After kicking the habit on March stumbles or falls be your excuse to “I decided I had finally had enough 9, 2011, John said he put on a few extra quit; and, we are all really good at finding and wanted to quit smoking, but I didn’t pounds, so he made a resolution for 2012 excuses. The only way to truly fail is to want to be someone who made it their quit or to never start at all.” New Year’s resolution to quit by throwing to lose weight and live a healthier lifestyle. With continued support from Glenn, Ord away the cigarettes. That never works,” Calling it Quits has lost more than 40 pounds. “I’m not Ord said. “The approach I took was to John Ord, Paramedic in the White on a diet,” he said. “Diets don’t work; you quit smoking that year, whether it was in County Medical Center Emergency lose weight and it comes right back on. April or September, I was determined to Department, decided to call it quits I’m making small lifestyle changes that I quit smoking in 2011.” – once and for all – nearly two years ago can manage and stick to long term.” Since he knew going cold turkey and has made great progress in living a wouldn’t work for him, Ord researched healthier lifestyle. smoking cessation options that the hos-
16 ❘ well now ❘ JANUARY/FEBRUARY 2013
NEW YEAR NEW CAREER Time For A Fresh Start A MAGAZINE FOR HEALTHY LIFESTYLES IN SEARCY, ARKANSAS.
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entertaining, relevant, and timely information related to health, fitness, well-being and happiness. To advertise, call 501.268.8621
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A Christian Retirement Community for an Active Lifestyle yle le Welcome to Harding Place Retirement Community, exceptional retirement living where residents retire from work, not life. Conveniently located in beautiful Searcy, Arkansas at the foothills of the Ozarks, Harding Place is designed to offer a lifestyle which promotes and maintains your independence and freedom.
JANUARY/FEBRUARY 2013 â?˜ well now â?˜ 17
well now l calendar
JANUARY/FEBRUARY EVENT CALENDAR STRONG WOMEN
Class designed for midlife and older women to help improve bone density, flexibility, strength and arthritis and reducing falls. Participants need ankle weights, dumbbells, a towel, water bottle, closed-toed sneakers and comfortable shoes. Class is led by Katie Cullum, a certified Strong Women instructor who has taught classes for over five years. When: 9-10 a.m. Monday, Wednesday, Friday and 4:45-5:30 p.m., Monday, Wednesday Cost: $12 per year Where: Old Carder Buick Building, corner of Hawkins and Hartsfeld, in Searcy More information: (501) 268-5394 or email email@example.com
Classes are for men and woman and offer a variety of yoga poses and positions. This is an advanced class. Instructor is Sharon Middleton. When: 4:45-5:45 p.m., Tuesday, Thursday Cost: $20 for 10 weeks Where: Old Carder Buick Building, corner of Hawkins and Hartsfeld, in Searcy More information: (501) 278-8570
TAI CHI Classes are for all ages to help improve balance, flexibility, strength and reduce stress and pain. Participants should dress comfortably and can be barefoot or in comfortable socks and sneakers. No equipment is required. Classes run 45-60 minutes. When:11-12 a.m., Monday, Wednesday, Friday, June 10-July 13 Cost: $15 due prior to class Where: Old Carder Buick Building, corner of Hawkins and Hartsfeld, in Searcy More information: (501) 268-5394 or email firstname.lastname@example.org
REMIX WORKOUT Classes are for men and woman and incorporate high energy workouts using weights, ball and various other equipment. Instructor is Letha Tripp. When: 9-10 a.m., Saturday Cost: $20 for 10 weeks Where: Old Carder Buick Building, corner of Hawkins and Hartsfeld, in Searcy More information: (501) 278-8570
YOGA FOR HEALING Classes are for men and woman and offer a slower pace yoga convenient for beginners or those healing from a chronic disease. Instructor is Teresa McLeod. When: 5:30-6:30 p.m., Monday and Thursday Cost: $20 for 10 weeks Where: Old Carder Buick Building, corner of Hawkins and Hartsfeld, in Searcy More information: (501) 278-8570
18 ❘ well now ❘ JANUARY/FEBRUARY 2013
PRENATAL YOGA Led by a Certified Yoga Instructor Jessica Lynch, this is a specially-designed yoga class for expectant mothers in any trimester. A doctor’s written permission is required to join the class. Mats are provided, bring a pillow and blanket. When: 6:30-7:30 p.m., Tuesday Cost: Free Where: Old Carder Buick Building, corner of Hawkins and Hartsfeld, in Searcy More information: (501) 380-1277 or email email@example.com
Cost: Free Where: South Campus of the White County Medical Center More information: www.robertelliottfdn. com or (501) 278-4357
GRIEF RECOVERY RETREATS Hosted by a Searcy couple David and Debbie Matthews, the retreats are for any adults who are experiencing grief of any kind. When: Held throughout the year Where: Tanglewood Resort Hotel and Conference Center in Pottsboro, Texas More information: sparkoflife.org or call (501) 230-3008
GRIEF SUPPORT GROUP
Hosted by Arkansas Hospice, the group is for anyone who is coping with a loss of a loved one. When: Fourth Thursday of the Month Cost: Free Where: 410 N. Apple Street More information: (501) 748-3422 or toll free at (800) 713-2348
For anyone who would like to feel better through massage therapy. A variety of massages are offered. Massage Therapist is Shela McAnally. When: By appointment only Cost: $25 per 30 minutes for relaxation therapy; $35 for one hour of relaxation therapy; $55 for hot stones and other more therapeutic massages Where: Old Carder Buick Building, corner of Hawkins and Hartsfeld, in Searcy More information: (501) 743-0490
Hosted by the White County Extension Service, Master Gardeners is open to anyone with a strong interest in gardening, a willingness to learn, and a desire to educate others. When: Feb. 6, Feb. 13, Feb. 20, Feb. 27 and March 6 Where: White County Fairgrounds More information: (501) 268-5394 or email firstname.lastname@example.org
MASTER GARDENER CLASSES
WATER EXERCISE Classes are for women to help with arthritis and joint or back pain. When: 6:30-7:30 a.m., Monday, Wednesday, Friday and 8:30-9:30 a.m., Monday-Friday Cost: $90 for four months beginning in May or $25 per month or $3 per class visit Where: Harding University More information: email@example.com
SURVIVORS OF SUICIDE A support group for anyone who has lost a friend or loved one to suicide. When: The first Tuesday of each month, 7 p.m.
Cheerfulness is the best promoter of health and is as friendly to the mind as to the body. — Joseph Addison
well now l bulletin
January is Cervical Health Awareness month January is Cervical Health Awareness Month as designated by the United States Congress. According to the National Cervical Kris Citty, M.D. Cancer Coalition, a program of the American Social Health Association, approximately 12,000 women are diagnosed with cervical cancer in the United States each year. “Every woman is afraid of female specific cancers,” said OB/GYN Kris Citty M.D. of Searcy Medical Center, an outpatient department of White County Medical Center. “They seem to always be in the headlines or someone always knows someone affected by one of these cancers and it obviously is a source of significant anxiety for women. However, cervical disease, specifically cancer, is very preventable.” In most cases cervical cancer can be prevented through early detection and treatment of abnormal cell changes that occur in the cervix years before cervical cancer
develops. These cell changes are caused by human papillomavirus, commonly known as HPV. The traditional test for early detection is the pap smear. “Although it is somewhat uncomfortable, the pap smear is relatively easy to perform, inexpensive and provides information that can definitively prevent the development of cancer,” Citty said. Any sexually active woman has the potential to develop cervical cancer. “The HPV virus is very common and is contracted through sexual intercourse,” Citty said. “It is often times only detected by obtaining a pap smear specimen. Fortunately, most of the time, even if you contract the virus you will not develop disease.” If the virus does affect the cervix it is usually mild initially, according to Citty. However, over time it can progress to more serious disease and eventually cancer if undetected. “That is why pap smears are so critical,” he said. “Early mild disease can be detected and treated if necessary, long before it becomes cancer.”
The best way a woman can prevent cervical cancer is by living a healthy lifestyle. “They should avoid smoking and practice safe sex,” he said. Once a woman has become sexually active she can further prevent the disease by having appropriate pap smear testing. “In our country a woman should never develop cervical cancer if she will have her pap smear performed at the appropriate intervals,” he said. According to Citty woman should begin pap smear testing at age 21 and then every 3-5 years dependent on age, history and other factors. A doctor should be able to tell you how often to be tested. The best way to prevent ovarian and breast cancer is to have annual physical exams. “With the new guidelines for pap smear frequency, I’m concerned that women will think that they no longer need to be seen on an annual basis and this is simply not true,” Citty said. “There are several aspects of the annual exam that are critical to women’s health aside from the pap smear test alone.”
Grief support groups
n Arkansas Hospice Grief support group is offered in Searcy for those who are coping with the loss of a loved one. “This is something that we do for our families that have been with us at Arkansas Hospice,” said Jeana Jucha, Bereavement Specialist. “But the group is also open to anyone who has lost a loved one.” The group meets the fourth Thursday of the month at 410 N. Apple Street in Searcy. Those interested in attending should contact Jucha at (501) 748-3422 or toll free at (800) 713-2348 for meeting times. Arkansas Hospice also offers the Lunch Bunch which meets in Searcy. “The Lunch Bunch is a separate activ-
ity for those that want more of a social setting and bonding,” Jucha said. “It allows people to get out and go, make friends and meet other people who are in similar situations.” The group meets at Rib Crib on the second Monday of the month. “Some people need one on one help while others need group bonding,” Jucha said. “Some need even deeper help that we don’t provide. It is a great way for people to get together and support each other that have experienced similar situations.” According to the Mayo Clinic joining a support group has numerous benefits including: ✦ Feeling less lonely, isolated or judged
✦ Gaining a sense of empowerment and control ✦ Improving your coping skills and sense of adjustment ✦ Talking openly and honestly about your feelings ✦ Reducing distress, depression or anxiety ✦ Developing a clearer understanding of what to expect with your situation “These groups are important because we believe there is such thing as healthy grieving,” Jucha said. Both groups are anonymous. Those interested in attending should contact Jucha at (501) 748-3422 or toll free at (800) 713-2348 for meeting times.
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Parks open for winter weather exercising Searcy parks remain open even as the colder months have arrived. While it may be tempting to forgo exercise due to the weather, these quick tips can prepare you for exercising outside. According to life123.com, those exercising should: • Stay hydrated, as water helps regulate your body temperature. You need to drink just as much water during winter as in summer. • Invest in winter walking shoes. Athletic shoes that are waterproof and insulated are available. Be sure to wear thicker socks for extra insulation. • Dress in layers. Clothing should be designed to wick away sweat from the body. This includes pants, tops, gloves, socks and hats. • Choose a safe place to exercise. Some winter weather can bring ice that can make some areas unsafe. Searcy’s four parks provide safe areas for exercise. “All the parks have security lights for safety,” said Searcy Parks and Recreation Director Brian Smith. “Berryhill Park even has a lit walking trail.” Larry Smith of Searcy says he typically walks on a treadmill at home but recently started walking at Berryhill Park. “It’s nice to be outdoors,” he said. Larry Smith of Searcy According to Brian Smith all the parks welcome dogs walks around the walking and there are doggie stations that provide bags and receptrail at Berryhill Park. tacles. Parks open up at 7 a.m. and close at 11 p.m. except for Riverside Park that opens at 7 a.m. and closes at 6 p.m. during the winter months and at 9:30 p.m. during the summer months.
Location: 501 Davis Drive between Moore Avenue and Race Avenue
Location: 113 E. Pleasure Avenue
Restrooms, a pavilion, playground, picnic areas and a walking trail.
7.2 acre facility with playgrounds, a pavilion, picnic areas, softball field, five lighted tennis courts, volleyball court, lighted walking trail, restrooms, a shuffle board court and free wireless internet access.
Yancey Park Location: 950 Skyline Drive Amenities: 12.5 acres , basketball court, playground, pavilion, walking trail, lighted tennis courts, and picnic areas.
20 ❘ well now ❘ JANUARY/FEBRUARY 2013
Location: 160 Riverside Park Road Amenities: 99 acres of hiking, picnic areas, restrooms, playground areas, two pavilions, a historic train caboose, handicap accessible trails, river outlooks and Little Red River access.
Buying seasonally, canning has health benefits
tart the new year with a commitment to purchasing seasonal vegetables and fruits. According to sustainabletable.org by purchasing local foods inseason, you can eliminate Amy Burton environmental damage caused by shipping foods thousands of miles, your food dollar goes directly to the farmer, and there are health benefits involved. “Buying locally ensures you are getting a vegetable straight from the fields they were grown in,” said Main Street Searcy Director Amy Burton. “Foods that are purchased outside of their season are often shipped on trucks for long distances where they lose their nutritional value.” The Searcy Farmers Market will not open until spring, but thinking ahead can ensure you have fresh food all year round. “Sometimes at markets you can work out deals with farmers where you can purchase items in bulk so they can be canned for future use,” Burton said. According to naturemoms.com canning and preserving your own food is a great way to ensure that your family consumes only healthy, preservative-free foods that contain no harmful additives or pesticides and you can control the amount of sodium in the food. According to Burton easy items to can include any kind of beans, peas, tomatoes and also jams and jellies and berries. Seasonal fruit and vegetables will vary from year to year in Arkansas but some of the more popular items include: Apples: Late June through early October Blackberries: Late June through early September Blueberries: June through early August Broccoli: Late May through early August Carrots: Year-round Corn: Late may through August Green beans: Late May through early November Peaches: Late May through early September Peas: March through May Potatoes: Late May through August Tomatoes: July through October
Packing lunches enables healthier eating Little changes in a daily routine can make a big difference, so start by transforming your lunch.
Master Gardeners program to host training classes Charlotte Davis
According to Shape.com a smart, healthy lunch can change the course of your day. Simply packing a lunch instead of eating out can fuel you through the afternoon, and set you up for a smart dinner and healthy night’s sleep. “When packing a lunch you want to add lots of fruits and vegetables,” said Charlotte Davis, District Child Nutrition Director for Searcy Public Schools. “The fresher the better. And make sure to add in dairy as well.” Davis suggests not just sticking to salads but trying vegetables and low-fat dips, marinated salads and yogurts, adding in whole grains when possible and looking for wheat crackers can make a difference. “It is not so much what we are getting but what we are not getting,” Davis said. Of course eating healthier is always easier said than done, so Davis suggests the following tips. • Create your own calorie packs. Stores market pre packaged 100-150 calorie packs, but they can easily be created at home by reading nutrition labels and using plastic bags to sort out individual calorie packs. • Try to plan in advance. Planning a day or even a week in advance makes packing easier. Try cutting up fruits and vegetables the night before. • Eat a variety. Do not pack the same lunch day after day or you will get bored. Be sure to add in a variety of different items each week to keep lunch interesting. “The main thing is to not get in a rut,” Davis said. “If it gets boring you will quit packing your lunch.” As far as what to drink with lunch, try and skip the soda. “If it will help someone to drink more water than they should add a flavor to it,” Davis said. “But the closer to pure water the better.” Healthier alternatives to water include green tea and plain tea, easy on the sugar. “Everything should be consumed in moderation,” Davis said.
, Tuscan-Style Tuna Salad .
2 6-ounce can chunk light tuna, drained 1 15-ounce can small white beans, such as cannellini or great northern, rinsed 10 cherry tomatoes 4 scallions, trimmed and sliced
2 tablespoons extra-virgin olive oil 2 tablespoons lemon juice 1/4 teaspoon salt Freshly ground pepper to taste
Directions: Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve. 4 servings, 1 cup each (Per serving: 253 calories; 8g fat; 20g carbohydrates; 0 added sugars; 31g protein; 6g fiber; 453 mg sodium and 451 mg potassium.)
White County Master Gardeners Wanda Riley, left, and Freda Morgan clean up Spring Park as part of the organization’s weekly work day.
hose wanting to get outdoors more this year should consider joining the White County Master Gardeners. The group is open to anyone with a strong interest in gardening, a willingness to learn, and a desire to educate others in recommended gardening practices. “Getting outdoors is therapeutic for the mind,” said Sherri Sanders County Extension Agent - Agriculture for the White County Extension Service. “Gardening can help is easing stress, taking your mind off of work and it does the heart good to see something grow.” Sanders added that in the group you will also do a lot of stretching, bending and lifting. “There is also fantastic fellowship,” Sanders said. “We hold monthly meetings where you can meet new people.” The University of Arkansas Cooperative Extension Service in White County will host a series of training classes in February and early March for new applicants. All sessions will be held in Searcy at the White County Fairgrounds. Each day’s activities will begin at 8 a.m. and conclude about 4:30 p.m. Pre-registration is required. The deadline for applications will be Jan. 18. Participants will receive 40 hours of instruction in basic horticulture and research-based information. Information will include vegetable and fruit production, lawn care, use of ornamentals in the landscape, and other timely topics and on-site visits. New Master Gardeners are required to complete 40 hours of volunteer work within one year of their training. Those who wish to continue in the program must also re-certify for each successive year by completion of 20 hours of educational activities, and 20 hours of volunteer work. Classes will be held Feb. 6, Feb. 13, Feb. 20, Feb. 27 and March 6. A fee will be charged for the class. For more information contact the White County Extension Service at 411 North Spruce Street in Searcy, call (501) 268-5394, or e-mail firstname.lastname@example.org. JANUARY/FEBRUARY 2013 ❘ well now ❘ 21
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keeping our community healthy
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z Family night in the kitchen z Cooking together has many benefits B Y W E N DY J O N E S
Searcy family is staying healthy through cooking as a family. Ruth and Bill Williams of Searcy spend time in the kitchen cooking with their kids Benjamin, 21, Meredith, 18, Stephanie, 15, Emma, 14 and Daniel, 11. “We plan a schedule that allows everyone to cook one night a week,” Ruth said. “It doesn’t always go as planned, but we try.” According to livestrong.com, cooking offers children a variety of learning experiences and is a practical way to teach kids basic life skills, as well as academic skills involving reading, science and math. “Cooking together is a lot of fun,” Ruth said. “I think it promotes a great bonding time and for some reason food makes people talk, so there is always conversation.” To get kids interested in cooking Ruth suggests starting outside of the kitchen. “Start by making them apart of planning menus, grocery shopping, learning to read labels and clipping coupons,” she said. To begin cooking at home start with small goals and move into larger ones. “Plan to cook together once a week and then move up from there,” Ruth said. “The more successful it is, you can make bigger goals.” Anytime is a good time to start cooking with kids, but starting when they are young has benefits. “It takes a lot more time and energy when they are young,” Ruth said. “But you will reap the benefits when they grow up and are able to make their own meals and are eating healthier.” Also incorporating items kids don’t like into healthy and tastier things can be beneficial. Ruth suggests making zucchini bread or a fruit salsa. “We are not perfect,” Ruth said. “But we make the effort to eat healthier together as a family and cooking together really helps us.”
From left, Emma, Meredith and Daniel Williams cook dinner together with the help from Stephanie and Bill Williams. The Searcy family spends time cooking together which aids in healthier eating and better communication.
24 ❘ well now ❘ JANUARY/FEBRUARY 2013
Fruity Pebbles Rice Bites 1/4 cup butter 5 1/2 cups miniature marshmallows 6 cups of Fruity Pebbles rice cereal Directions: Combine butter and marshmallows in a microwave bowl and mix together. Heat for 1 1/2 minutes in microwave until well melted. Fold in Fruit Pebbles and coat well. Press mixture into mini muffin pans to make bit size. Can use whole grain rice to make recipe low-fat.
Chocolate Popcorn Treats 2 squares of white chocolate Almond bark 1 bag of popped popcorn (any flavor) Peanuts, M&Ms, sprinkles, etc. (optional) Directions: Melt chocolate in microwave for one minute. Stir and repeat for 30 seconds until chocolate is melted. Stir and let stand until well melted. Pour popped popcorn into chocolate and coat well. Pour out onto wax paper or baking sheet. Let dry. Add peanuts or candies.
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RHINO FITNESS 1720 Queensway Street Searcy AR 72143 501-279-3753 501-593-8770 www.rhino-fitness.com
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HEART TO HEART Local Cardiologist Offers Advice on Women and Heart Health BY ERICA GOODWIN
26 ❘ well now ❘ JANUARY/FEBRUARY 2013
s Valentine’s Day approaches in mid-February, it is a time to celebrate sweethearts, as well as heart health, which is why the American Heart Association (AHA) declared February as American Heart Month. According to the AHA, heart disease is the single leading cause of death in women. More women die from coronary artery disease, better known as heart disease, than the next four leading causes of death combined – including cancer. Cardiologist Katherine Durham, M.D., with the White County Medical Center Cardiology Clinic, said heart disease is also a leading cause of illness in women. Her passion for educating women about heart health is evident by the ‘Go Red for Women’ pin she wears on her lapel; the miniature red dress serves as a constant reminder about the importance of women’s heart health. “For many women, their first heart episode is a fatal one,” Dr. Durham said. Women are caregivers and make healthcare decisions for their children, spouses and aging parents; however, when women put others first, it often means that her own health comes last. Also, women tend to ignore their symptoms and avoid trips to the doctor, or discuss their symptoms when they do go. Dr. Durham pointed out the staggering statistics on factors in women that lead to heart disease, according to the AHA, along with the American College of Cardiology: • 50% of women ages 45 and older have high blood pressure • 40% of women ages 55 and older have high cholesterol • 25% of women report no regular physical activity • Women who are diabetic are three to seven times more likely to have heart disease; that is compared to men who are diabetic, who are two to three times more likely to have heart disease. In addition to high blood pressure, high cholesterol, physical inactivity and diabetes, other risk factors include smoking, obesity and having a family history of heart disease. “The reason these statistics are important is because identifying risk factors in women and treating them aggresKatherine Durham, sively is a huge way we can make a positive impact on heart Cardiologist disease in women,” Dr. Durham said. “If we could identify those women with high blood pressure and high cholesterol and treat them early on, we could potentially prevent the majority of heart episodes women experience.” In addition to these disturbing statistics, according to the AHA/ACC report, women who have bypass surgery are less likely to go to cardiac rehab than men; therefore, women do not have the number of positive outcomes that men do. “Men who are experiencing a heart attack will classically say ‘I feel like I have an elephant sitting on my chest,’ ‘I have pain down my arm and/or JANUARY/FEBRUARY 2013 ❘ well now ❘ 27
in my jaw,’ and ‘I am breaking out in a sweat.’ Those are clear symptoms of a heart attack in men,” Dr. Durham said. “It is very rare that a woman will exhibit those same symptoms, which makes diagnosing women more difficult. Because the signs and symptoms women experience are so different from those men experience, understanding a woman’s risk factors becomes significantly more important.” According to Dr. Durham, there are two groups of people who do not experience typical chest pain: 1) women and 2) those that are diabetic. Just as those with diabetes have neuropathy – meaning a loss of sensation – in their legs, they can also have a lack of sensation in their chest. “Instead of the classic symptoms men have, women often just experience shortness of breath or an unusual level of fatigue,” Dr. Durham said. “Women will come into the Emergency Department and say ‘I don’t feel myself,’ or ‘I haven’t been able to do chores like I normally do,’ and ‘I feel tired.’ Even though these can be red flags for coronary artery disease when a woman does not have good blood flow to the heart, the symptoms can easily be misdiagnosed.” Heart attack symptoms women typically experience include: shortness of breath, unusual fatigue, a decrease in
WCMC Cardiology Clinic 28 ❘ well now ❘ JANUARY/FEBRUARY 2013
exercise tolerance, and sometimes a burning sensation in the chest. “The medical community has traditionally done a good job educating men about heart health; however, now it is time to educate women about the importance of understanding heart health and the risk factors associated with it,” Dr. Durham said. “Because women typically experience such different symptoms of heart disease than men, it is all the more critical that women listen to their bodies and trust their gut instinct when they notice something different, or that they are not feeling well.”
Heart-Healthy Tips WCMC Healthworks Wellness Coach Judy Glenn said most disease processes are related to lifestyle, not necessarily aging. According to Glenn, high blood pressure and high cholesterol are largely preventable and can be avoided by pursuing healthy eating and exercise habits. “A lot of diseases develop from what we choose to do with our lives,” Glenn said. “It’s all about making healthy choices and making small changes; they add up over time.” Clinical Dietitian Chassie Sharpmack is the heart-floor dietitian at WCMC and educates patients on small changes they
can make to their diet to make it more heart friendly. “When I talk to my heart patients, I give them an overview of a heart-healthy diet,” Sharpmack said. “Then, I figure out what they are eating and try to help them find one or two unhealthy items to change first.” For example, if you love cheese and milk – and lots of it – switch to two percent cheese and one percent or skim milk instead of whole milk. Once you’ve fully adjusted to the new cheese and milk, pick a couple more items to change. Drink more water instead of soda. Sharpmack likes to see her patients be successful by making gradual healthy changes, rather than making changes all at once, which can be overwhelming. “Think about the consequences of what you’re doing,” Sharpmack suggested. “A lot of people don’t make the connection between eating fried food every day and that their Dad died from a stroke, and put the two together. How is your eating and inactivity going to affect your life? It’s not so much about how you look or how people see you; it’s more about adding years to your life.” “Identifying priorities in life can help you become more focused on changing your ways, Sharpmack said even if you’ve been practicing unhealthy habits your entire life. She says to ask yourself
questions like “do you want to be at your granddaughter’s or great-niece’s wedding? Do you want to see your grandson or nephew graduate from college?” To incorporate more heart-healthy habits into your diet, Sharpmack has a few tips: No fried foods. “I think a lot of the stomach problems people have, like reflux, is because of all the fried, greasy foods we eat.” No eating after 6 p.m. “Not only does eating early in the evening help prevent reflux, it also helps your body have time to digest the food you’ve eating throughout the day,” she says. “Otherwise, you’re going to have it hanging around all night because your body wants to store it because it’s not actively doing anything at night.” If 6 p.m. seems early to you, there is hope. Sharpmack said it also depends on your bedtime. For night owls who go to sleep around midnight, she says you can get away with eating as late as 8 p.m. Eat lots of fiber and heart-healthy fats that are found in canola oil, olive oil and peanut butter. And, finally eat protein. “Protein is so important, and a lot of people don’t get enough protein,” she said. “When I was trying to lose weight, I had egg whites for breakfast – Egg Beaters – and I put a little salsa in there and it would hold me until lunch. But, if I had a cereal bar or cereal for breakfast, I was hungry an hour later. Protein really helps with weight loss. I need a lot of protein to keep myself going, and I don’t have a lot of time to stop to sit down and have a meal.” For a protein pick-me-up, Sharpmack suggested easy protein options like mozzarella sticks, yogurt, nuts and high-protein cereal bars, such as the ones made by South Beach Living. However, she cautions that it’s easy to over eat nuts and says she likes to pre-portion foods with little Ziploc snack bags. Not only does it prevent you from eating too much and consuming extra calories, but also it is easy to grab a bag to take with you. Also, Sharpmack said she is keen on reading ingredient labels to make sure she knows what is in a product. “I like things to be organic because there are fewer ingredients on the label, which means there’s less processing and fewer ingredients that you cannot identify.” WCMC offers comprehensive cardiac care within the Cardiac Services Department. The line of services offered by Dr. Durham and her colleagues at the WCMC Cardiology Clinic, including Cardiologists Leon Blue, M.D.; David Evans, M.D.; Eric Robinson, M.D.; and, Bradley Hughes, M.D., include: general diagnostic cardiology, preventative cardiology, pacemaker placement, nuclear cardiology, EKGs (Electrocardiograms), echocardiograms, cardiac catheterizations, treadmill stress tests and lipid profiles.
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well now l finance
Three Keys to Estate Planning B Y A M Y DA N I E L S A N D C I N DY DAV I S
When people hear the words “estate planning,” they often assume it’s an activity only for retirees or near-retirees. But if you have a family, it’s never too soon to create your estate plan. Of course, estate planning can seem like a daunting task. But you’ll find it easier to handle if you break it down into three key areas: distributing your assets, protecting your family and reducing estate taxes. Let’s look at these topics:
Distributing Your Assets.
Obviously, it’s essential that you let your family know just how you’d like to see your assets distributed, and to whom. At the very least, you’ll need to draw up a will. If you were to die without one, the state could end up distributing your resources, and it might do so in a way you wouldn’t have wanted. But even a will may not be sufficient. Many people design a living trust, which provides them with more flexibility in distributing assets — for example, you could direct your living trust to disperse assets to children or grandchildren at specific ages — and allows assets to be distributed without going through the time-consuming, and public, probate process.
Amy Daniels and Cindy Davis are financial advisors for
Protecting Your Family.
Estate planning isn’t just about dollars and cents — it also involves taking the necessary steps to preserve the welfare of your family if you are not around or become incapacitated. Consequently, you’ll need to name a guardian for your minor children — someone who can step in and raise them should anything happen to you and your spouse. And when your children are adults, you’ll want to help them with decisions that could prove agonizing. For example, by creating a living will, you can state whether you want your life prolonged if you ever face a terminal illness or catastrophic brain injury and are no longer able to make decisions for yourself. And by drawing up a health care power of attorney, you can name someone to make health care choices for you if you are unable to do so.
Reducing Estate Taxes.
Depending on the size of your estate, your heirs may never have to worry about estate taxes. But that’s hard to predict, especially given the fact that federal estate laws have gone through several changes in recent years, and may do so again. Your best bet is to stay informed about the exemption level — the amount you can pass on to your heirs, free of estate taxes — and look for ways to reduce the size of your taxable estate. You could, for instance, make charitable gifts, thus moving these assets from your estate. You may also want to consider arrangements such as an irrevocable life insurance trust — under which you can transfer a life insurance policy out of your estate and have the trust distribute the proceeds to the beneficiaries you’ve chosen — or a credit shelter trust, which allows both you and your spouse to take full advantage of both your estate tax exemptions. A trust can be a complex instrument, so before establishing one, you’ll need to consult with your tax and legal advisors. In fact, you’ll want to consult with them on all aspects of estate planning. It will take time and effort, but it’s worth it to leave the type of legacy you desire. JANUARY/FEBRUARY 2013 ❘ well now ❘ 31
Braving Local woman sticks with her
Sabrina Williams walks on the trail at Berryhill Park in Searcy in November. Williams walks every day for exercise but she said the winter months bring extra challenges. 32 ❘ well now ❘ JANUARY/FEBRUARY 2013
abrina Williams knows the tough walks are ahead of her. She knows the days of short sleeves and working up a sweat are still months away. Williams knows how the winter wind feels on her cheeks and knows the sound of snow crunching under her feet. She also knows she can’t stop and has to keep walking. Williams, 34, of Kensett, started walking every day a little more than a year ago. After she gets off work at Searcy Medical Clinic and before she picks her children up from Southwest Middle School, she walks anywhere from two to four miles. Every day. “I just got to the point where I was tired of being overweight and I wanted to change,” Williams said. “I knew that the only person who could change that was me, and I just made it up in my mind that I was going to do it.” Williams dropped 85 pounds thanks to the simple philosophy of “eating less and moving more,” but she acknowledged that it is more difficult for her to find her motivation when the temperatures drop. “It makes me second-guess whether I really want to do it or not,” Williams said. “But I know that I need to keep up what I’m doing and stay healthy.” Dr. Lisa Ritchie, professor of nutrition at Harding University and a registered dietician, said it is also more difficult to eat right during the winter. Ritchie said there isn’t any agricultural reason why fruits and vegetables don’t find their way onto our plates as often during the winter. Instead, eating fresh produce during the winter just isn’t the mindset for many people.
the elements exercise routine no matter the weather move for some people because they need to be isolated in a place where the only thing to do is work out. “If you are working out at home, there is always something that could be cleaned or something that could be done around the house,” Olivier said. “The thing about a gym is that it allows you to get away from that.”
Searcy Athletic Club, said that setting goals can make all the difference for people struggling with self-motivation. “Set concrete goals like fitting into a pair of blue jeans,” Shafer said. “Put those jeans somewhere in sight so it can remind you of what your goal is when you start to slack.” Shafer said not being able to afford a gym membership is no excuse to skip working out during the I just got to the point where winter. He said there are plenty of workouts that can be done at I was tired of being overweight home, like yoga, push ups, sit ups, and I wanted to change. I knew jumping jacks and weight exercises that the only person who could using milk jugs. change that was me, and I just For Williams, there is nothing made it up in my mind that I was quite like the fresh air to keep her going. going to do it. Williams said exercising every – Sabrina Williams day has led to benefits she didn’t even expect, like new friendships. Williams said she chose not to join a “I’ve gotten out of my little comfort gym for financial reasons, and also, she zone,” she said. “Through talking to just isn’t comfortable working out in a people and meeting new people, I realized room full of strangers. She has been able what a great community we really do live to push herself without the gym setting. in.” But not everyone has Williams’ No matter what the thermometers fortitude. might read, it’s not such a cold world out Olivier said that the January rush there. typically doesn’t last beyond March or April. Mitch Shafer, personal trainer at the
“Winter comes along, and we kind of turn to heavier, warmer types of food and we may not have as many fruits and vegetables,” Ritchie said. “There are still some reasonably-priced fruits and vegetables that are in season right now. They may not be the ones we are used to, so we may have to step out of our comfort zone a little bit and be bold.” Ritchie said apples, oranges, grapefruits, kale, broccoli, squash, sweet potatoes, turnips, carrots, cauliflower and Brussels sprouts are all good winter produce. Ritchie also recommended taking measures to lighten up old holiday recipes by using less butter or products that are lower in fat. Williams said that for her, the key is watching her portion sizes. While Williams is determined to continue her outdoor walking through the winter months, many people turn to gyms and athletic clubs to stay in shape. New Year’s resolutions mean big business for Shane Olivier, club manager at Anytime Fitness in Searcy. Olivier said January is by far his busiest month. “The main thing that drives people is starting off the year with a fresh start,” Olivier said. He said joining a gym is the right
BY HARRISON KEEGAN
/ JANUARY/FEBRUARY 2013 ❘ well now ❘ 33
Gov. Mike Beebe presents a certificate to members of Hot Springs-based Hospice Home Care to commemorate National Hospice Month at the Little Rock state capitol building in November. Honoring organizations throughout the state is one of the governorâ€™s many functions.
Gov. Beebe: ‘Stress Carrier’ Searcian Mike Beebe says ‘compartmentalizing’ helps him handle stress of state’s highest office BY JACOB BROWER
“I’m not your poster child for healthy eating,” he said. “Ginger is. The irony is I have low cholesterol and she has high cholesterol. A lot of it is hereditary. I can get away with eating red meat and potatoes. “I understand the importance of healthy eating. I’m just able to get away with eating fried foods.” He said his average workweek is around 80 hours, though some weeks can be less than 50. “That’s not very often,” he said. No matter how busy his schedule, however, Beebe finds time to play golf once or twice a week. “I play mostly in Searcy with all my old friends that treat me like they’ve always treated me,” he said. “They forget I’m governor, which is good.” While exercise is a benefit of playing golf, Beebe said that is not his primary reason for playing, nor is it for relaxation. “I just love to play golf,” he said. “I’m not sure it’s relaxation. I’m pretty intense on the golf course. There’s not much I do where it’s not intense. “It’s about competition. Striving to get better. It’s a very difficult game that no one can ever master. You constantly have the challenge of beating the course.” He said his average score is in the low 80s. “I’m not happy if I don’t break 80,” he said. “When I shoot 80 or higher, I’m not pleased.” Beebe didn’t always know he wanted to get involved in politics, but elections appealed to his competitive nature. Beebe served 20 years in the Senate prior to being elected attorney general in 2002, then governor in 2006. “There are several things in life I always
I attack a problem or worry about an issue, get it taken care of, and tackle the next problem. Once you make a decision, get a plan in motion and
In Gov. Mike Beebe’s office at the state capitol, next to a famous photo of President John F. Kennedy smoking a cigar on a boat, sits a 30-year-old sign that was given to Beebe by his Searcy law partners before he entered the state Senate. “I don’t suffer from stress, but I am a carrier,” it reads. “It fit,” Beebe said. Stress is one of the things with which Beebe deals on a daily basis. As the state’s top officeholder, his days are filled with daily discussion of ideas, legislation and appearances at civic functions. Beebe said he handles stress best by dealing with one issue at a time. “I compartmentalize,” he said. “I attack a problem or worry about an issue, get it taken care of, and tackle the next problem. Once you make a decision, get a plan in motion and move on to the next issue. Some can do that, some can’t.” Beebe said one of the things that surprised him when he became governor was the amount of travel and after-hour events that was involved in the job, some of which he does alone and others in which he is accompanied by First Lady Ginger Beebe. “There are a lot of events, banquets and such,” he said. “During the legislative session, there’s not much out-of-town travel, but there is other times, either by plane or by car. You can’t forget that people think it’s a big deal when the governor comes to their town. Not so much in Searcy because I’m from there, but it’s something people want you to do.” And, of course, with out-of-town visits come meals that may be burdensome to those who count calories.
move on to the next issue. Some can do that, some can’t.
– Mike Beebe Governor
JANUARY/FEBRUARY 2013 ❘ well now ❘ 35
wanted to do,” he said. “If I’d not been a lawyer or involved in politics, military would be a career. I would have loved to have flown jets. Coaching would be appealing as well. When I went to law school, my purpose was to go to the FBI. That would have been an area of possibility.” Beebe said he believes his competitive spirit is inborn and is a big part of his personality, whether following the Razorbacks or watching Major League Baseball. “It keeps my interest piqued,” he said. As he enters his final two years as governor, Beebe said his top priorities are to try to improve economic development and education in the state. “Creating jobs is a never-ending task,” he said. “There’s always work to be done.” Beebe said he has no specific plans on what to do once his term as governor expires in January 2015, though he knows what he does not want to do. Despite the Democratic field being wide open in 2016, Beebe said he has no intentions of running for president — or a seat in the United States Congress, for that matter. “I don’t have any desire to go to Washington,” he said. “Those people there are nuts.” Beebe said he plans to return to Searcy where he will busy himself with yet-to-be determined causes, but in a part-time capacity. “I don’t know what I’m going to do, but whatever I do I doubt will be fulltime,” he said. “I’m looking forward to semi-retirement.” Beebe offered some New Year’s Resolutions for Arkansans. They included being civic-minded and mindful of improving one’s community and using civility in the political process. One other resolution was specific to Searcy. “Searcy has been blessed with reasonable growth and expansion,” he said. “We need to do what we can to see that that continues.”
36 ❘ well now ❘ JANUARY/FEBRUARY 2013
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well now l faith
Tammie Hughes browses through the Celebrate Recovery Bible in preparation for the next meeting of the Celebrate Recovery group at Downtown Church of Christ.
Celebrate Recovery When: Mondays at 6:30 p.m. Where: Downtown Church of Christ What to expect: Small group meetings, open discussion, testimonials, lesson on the 12 steps
Help with healing Celebrate Recovery program offers group support B Y M O L LY M . F L E M I N G
Celebrate Recovery When: Tuesdays at 6:30 p.m. with a meal at 5:30 p.m. Where: Faith Assembly of God, 2447 Highway 16 North What to expect: Small group meetings, open discussion, testimonials, lesson on the 12 steps
38 ❘ well now ❘ JANUARY/FEBRUARY 2013
early seven years ago, Searcy resident Tammie Hughes was emotionally struggling. She had been in and out of counseling, trying to deal with some incidents that happened to her in the past, when her friend made a recommendation that would change her life. “A friend of mine had been coming to Celebrate Recovery and she said, ‘I think
this will really help you,’” Hughes said. “So on a night in March I went and I’ve been going ever since.” Celebrate Recovery is a worldwide Christian-centered recovery program that helps people with their habits, hurts and hang-ups through a 12-step process that is based upon 12 Biblical principles. The program is available at two churches in Searcy: Downtown Church
of Christ on South Main Street and Faith Assembly of God off Highway 16. Each meeting begins with worship songs and either a testimony or a lesson from the 12 steps. The attendees are then divided into groups based on gender, and then even further sometimes based on need. At Faith Assembly, the groups include the families of loved ones dealing with addiction, those dealing with co-dependency and sexual addiction. Downtown Church also has a group for men dealing with sexual addiction. Hughes attends the program at Downtown where she is now a small group leader and helps get the food ready for each week. She said she wasn’t always in a leadership role because she had to first come to terms with the trauma that had happened to her in the past. She purposefully keeps her past vague because everything told at Celebrate Recovery is kept confidential, even her own story. She said the first month of attending the program was very “intense,” but it was loving at the same time. She said it was in this group she began to understand herself and the hurts of others. “You get a sense of family in a whole different way,” she said. “They know your innermost secrets. You develop a sense of connection with them and you’re always going to have a connection with them. It really helps you walk through your hurts, habits and hang-ups.” Since she first started in that group, she said she is amazed as where God has taken her life. “It’s not that I’m fixed,” she said. “I’m just healed in that area.” Sharon Tharp-Hughes, facilitator at the Faith Assembly Celebrate Recovery group, said the 12-step program can get tough for people going through chemical addiction. “When they come in and start healing again and their emotions start to unthaw
from being high, when their chemicals start to come back on their own and they’re in that process, we find that’s usually the hardest,” Tharp-Hughes said. “That’s when they come to grips with, ‘I’m not high. I’m not drunk. This is what I’ve done.’ When we get into step four and they begin to work amends, that’s a really difficult time.” She said it is through these difficult times that she can see God working in the group. “It’s pretty good to watch God use the truth of his words and watch him open them and health them,” she said. “It’s amazing to watch that process.” That’s what Celebrate Recovery is about — healing, not fixing. “We are there to be a support group and a teaching group,” said Milton Harris, facilitator at Downtown Church. “We are an encouraging group. We are not there to tell anybody how to run their lives. Your momma and daddy will do that for you if you let them. It’s important that we have a place where we feel accepted regardless of our background or regardless of what we may have done or may have had done to us. We need a place that’s not going to condemn, but will hold us accountable as we try to work to get better.” Harris first started at Celebrate Recovery after it was recommended for he and his wife to attend to deal with the pain of sons who were coping with drug addiction. “I thought, ‘Why in the world do I need to go to recovery?” Harris said. “If my sons would straighten up, I’d be fine.’ I found out once I got in there, I had a lot of stuff to deal with.” Dealing with stuff is what the program helps people do, and that “stuff ” isn’t always drugs or alcohol. It’s a variety of things. “We’ve had people that have been sexually abused,” Tharp-Hughes said. “It’s not just for people with chemi-
The Celebrate Recovery Bible contains a copy of the 12 steps that align with Biblical principles, which are taught in the Celebrate Recovery group.
cal addiction.” Hughes said some of the issues she had to work through include abandonment, feelings of worthlessness, trauma and co-dependency. The 12 steps take a year to complete, but Hughes stuck with the program even after her year was complete because she still had problems that needed to be confronted. “It’s like an onion skin,” she said. “But because I was so hurt, I didn’t see the other things. It doesn’t mean I’m perfect. God’s working on me.” “I stayed with it because it works. Also, because there are other people coming that felt like I did when I came in and they need to know there’s healing and freedom on the other side.” Healing is what Harris thinks makes Celebrate Recovery a special program, compared to other national addition-help programs. “In the book of John, Jesus said if we confess our sins to God, He will forgive us,” Harris said. “But in the book of James, it says that if we confess our sins to one another, He will heal us. I think there is a definite difference between the two.” He said he has even heard from people in his group about their own experiences between the two. “We had a gentleman a few years ago who said he had been through Alcoholics Anonymous,” Harris said. “But he told me, ‘I got sober with AA. I got healing through Celebrate Recovery.”
Bald Knob senior Gabe Newkirk pours some tea while having lunch at Bald knob High School in November. Newkirk, who had been a twoway lineman, took on the kicking role for Bald Knob after learning he had hypertrophic cardiomyopathy, a heart condition that prevented him from playing football as he had been for three years.
Bald Knob high school senior keeps pace Football player doesn’t let heart condition put him on sidelines BY KYLE TROUTMAN
40 ❘ well now ❘ JANUARY/FEBRUARY 2013
ald Knob high school senior Gabe Newkirk had played defensive tackle and left guard for the Bulldog football team every year since he was a freshman. But, in the 2011 Week 4 game against Corning, Newkirk found himself short of breath, getting tired easily, feeling dizzy and nearly passing out. It had been happening all week during practices, and he knew something wasn’t right. After a trip to White County Medical Center and being referred to a specialist, Newkirk learned something that would send his high school football career on a different path. Newkirk was diagnosed with hypertrophic cardiomyopathy, a condition that thickens the heart muscles and restricts blood flow out of the heart. The condition forces the heart to work harder to pump blood, and it can make it harder for the heart to relax and fill with blood. If left untreated, it could have caused Newkirk to fall into cardiac arrest, making his heart stop beating entirely. “They told me I couldn’t play football anymore,” Newkirk said. “It was tough at first, but I got an idea that maybe I could kick.” With Bulldog pride in his heart, along with a pacemaker
Bald Knob senior Gabe Newkirk kicks a field goal during the Bulldogs’ 51-43 home loss to Rose Bud Oct. 19.
and defibrillator, Newkirk pitched his plan to his doctors, and they approved. “At first, it wasn’t the same,” he said. “But, after actually kicking an extra point, I felt more a part of the team.” Bald Knob Head Coach Paul Johnston said the team was saddened by the diagnosis, but Newkirk’s return as kicker served as inspiration to the Bulldogs. “When he was diagnosed, we were all devastated because he was a twoway player,” Johnston said. “To have him come back and be a part of the team meant a lot to all of us because he became a verbal leader and was able to see what the coaches see on the sidelines. He did a great job helping us coaches.” In his first outing against Pocahontas, Newkirk struck out, going 0-for-2 on extra-point attempts. However, he went back to work and made his first field goal against Augusta the following week. “After making my first kick, it really got me going,” he said. “When I missed the two against Pocahontas, it was discouraging, but hearing the crowd roar after making my first one against Augusta inspired me. Then, I made more and more and more.”
Newkirk’s best performance came against Riverview, a 21-20 win for the Bulldogs after he went 3-for-3 on the night and the Raiders missed a 2-point conversion. Newkirk finished the season making 20 of 26 extra-point attempts. Newkirk said all that time spent with the football team helped to ease the pain after his diagnosis. “They were always really supportive of me,” he said. “Last year, they gave me a big collage with all the football players in the middle in the shape of a heart. That support made it a lot easier and made the situation a lot better.” Newkirk also said he didn’t stay on the team to prove anything. Instead, he kicked for the love of the game. “I didn’t feel I had to prove anything to anyone and kicking was something I could excel at,” he said. “I thought I could help the team because we didn’t have a kicker.” Johnston said Newkirk’s love of the game is unquestionable after the role he took on. “He lives for the game,” Johnston said. “He was a great defensive tackle and offensive guard and will be sorely missed. To go from a two-way starter to not contributing hardly at all was devas-
tating to a boy like that, but he loved the game and he didn’t want to give up.” Johnston said that never-say-die attitude also served as an inspiration to him personally and to the team. “Some coaches don’t get close to the kids, but I do,” he said. “I care about their well-being and as a coach, I was devastated, and as a second father to him, I knew it hurt. I know what it means to him and what he was feeling. When first diagnosed, he was emotional about not getting to play with his teammates, and that helped the other kids to play harder, to play for him.” Healthy as ever, Newkirk urges that anyone suffering from symptoms like his get proper care. “I would definitely say get it checked out,” he said. “I could have easily found out about it the hard way.” Although nothing in his future is for sure, Newkirk plans to major in business and he hopes to attend Arkansas State University or the University of Central Arkansas.
JANUARY/FEBRUARY 2013 ❘ well now ❘ 41
well now l advice
Searcy’s Top Docs Share Some Healthy New Year’s Resolutions Jennifer Faith, M.D., Family Practice
Michael Justus, M.D., Family Practice
“To do better with my diet and exercise, to worry less, to get more sleep, and to always try to be an encouragement and a role model for my patients and family.”
“Maybe this year, we could resolve to finish at least one task every day. A sense of accomplishment is affirming, and meeting an expectation leaves space in our lives for the excitement of a new challenge.”
Thomas Day, M.D., Orthopedic Surgeon “When it comes to our health and well-being, we all know that there are some things upon which we all can improve. The New Year gives us all the perfect time to make these changes. We all know what we personally need to change, whether it be lose a few pounds, start an exercise regimen, eat healthier foods, stop smoking, etc. The key to being successful is to keep it simple. If you set your goal too high, then you are doomed to failure. Instead of something monumental like “I’m going to lose 50 lbs,” or “I’m going to quit cigarettes cold turkey,” or something too general like “I’m joining the gym,” make a resolution that is simple, specific and manageable. If you smoke, resolve to see your doctor and start a supervised smoking cessation program. If you are overweight, resolve to start a diet and lose five pounds. After the initial five pounds comes off, remember to tell yourself how easy that was, and keep going. And for those who consider themselves as ‘couch potatoes,’ now is the time to resolve to get up and exercise! Walk every other day, or join the gym and make it your goal to go to a class three days a week. Do something! Your body and your mind will thank you, and I guarantee that you will feel better.”
42 ❘ well now ❘ JANUARY/FEBRUARY 2013
Gregory Ricca, M.D., Neurosurgeon • Once a day, every day, at the same time, pause, I mean really pause and stop what you are doing, take a slow deep breath and think of something you are thankful for. • Share your smile with every person you meet. • Smiles are contagious. • Read a devotional every day. • Eat 3 small meals regularly • Exercise at least 10 minutes every day. • Walk more. Drive less. Take the stairs, not elevators. • Do the right thing, even if no one is looking. • Make a conscious effort to get enough sleep. • Decrease debt.
And a suggestion for others (I never smoked and gave up soda many years ago): • Eliminate at least one unhealthy habit or food. (For example, smoking or drinking soda.)
The 30-Minutes-or-Less E.R. Service Pledge. Only at Harris Hospital. Emergency medicine is about three things: compassion, skilled care and speed. You’ll ﬁnd these at Harris Hospital. The experienced E.R. physicians and the entire team are committed to working diligently to have you initially seen by a clinical professional* within 30 minutes of your arrival. If you need an E.R. fast, try our fast E.R. Once you do, you won’t want to go anywhere else.
*Clinical professional is deﬁned as a physician, physician assistant or nurse practitioner. If you are experiencing a medical emergency, call 911.
Published on Dec 27, 2012