Autism spectrum disorder (ASD) can change a family’s life from the inside out, turning daily tasks into overwhelming sensory experiences for the individuals it affects.

Since opening its doors in 2007, Bill & Virginia Leffen Center for Autism, an Ozark Center program of Freeman Health System, has worked to improve the quality of life for children and families touched by ASD, serving more than 1,000 families to date.

“Individuals with ASD have deficits in the areas of communication, socialization and restrictive, repetitive patterns of behavior,” said Sarah Horton, coordinator of outreach services at Bill & Virginia Leffen Center for Autism. “Children and adults with ASD often have unique interests and a different way of seeing the world, as well.”

Staff at the center specialize in Applied Behavior Analysis (ABA), an evidence-based treatment approach that uses positive reinforcement to help individuals acquire useful skills, including communication, socialization, self-care and learning skills.

“People who have gone through our program and are now in typical classrooms do amazingly well,” said Paula Baker, Freeman Health System President and CEO. “That could never have happened without early intervention.”

Early diagnosis and continued treatment can greatly improve an individual’s ability to learn, socialize and communicate. To schedule an appointment with Bill & Virginia Leffen Center for Autism’s diagnostic team, call 417.347.7850.

About the Author

Kristy Parker, M.Ed., M.A., BCBA, LBA, is the clinical director of Bill & Virginia Leffen Center for Autism and has been with Ozark Center since 2011. As clinical director, Parker oversees Applied Behavior Analysis services provided to children, youth and adults both at the center and throughout the community. Parker graduated from the University of Missouri-Columbia with a B.S. in Early Childhood Education and a M.Ed. in Special Education-Autism Emphasis from the University of Nevada-Reno as well as an M.A. in psychology-Applied Behavior Analysis. Parker has been a licensed behavior analyst in the state of Missouri since 2011 and in the state of Arkansas since 2014.

Mindful meditation has the ability to reverse the negative effects of stress. Meditation trains the mind the way physical exercise strengthens our bodies. With training, we can prime our brain cells to fire together in patterns that strengthen vital nervous system structures that are key in everyday tasks such as decision making, memory and emotional flexibility. At the same time, crucial components of happiness – resilience, equanimity, calm and a sense of compassionate connection to others – are nurtured.

Proper breathing is an integral component of mindful meditation. The practice of meditation provides “down time” to rest physically and mentally and focuses on total well-being. Balance is key to helping us feel more composed and resilient in response to daily life-work challenges. We can’t control difficult encounters, but we can control how we respond to them. Mindfulness (the quality or state of being conscious or aware of something) provides the foundation we need to weather the stressors and flourish.

Take the 21-day mindfulness and meditation challenge, which was designed for Freeman employees!

Click the links below to view short mindful meditation practices.

5 minute introduction to mindfulness 
5 minute self-compassion break 
5 minute just like me 
5 minute leaves on a stream
5 minute simple mindful breathing

Click here to learn how to take a 1 minute breather anytime anywhere to reduce stress and help you return to the present moment.

Feeling overwhelmed? You can seek help from your personal physician, a mental health professional, your religious leader, or Ozark Center Crisis Hotline 800-247-0661.

Click here for a list of area behavioral health resources.

The CALM 1 – minute Take a Breather graphic is copyrighted. If you wish to use this material other than for personal use, please contact Kris Drake RN, CHPD Freeman Wellness Coordinator at mcdrake@freemanhealth.com.

About the author
Kris Drake RN, CHPD, is the Wellness Coordinator at Freeman Health System. As coordinator of Freeman’s employee health program, Kris Drake works tirelessly to improve the work-life balance of more than 4,500 health system employees. Since October 2002, Drake has developed an array of programs to empower Freeman employees to reach their personal goals.

Few things are better than the smell of a holiday dinner, the warmth of a fireplace and laughter from your family’s youngest members. In reality, though, this idyllic scene is often punctuated by burnt pie crust, Johnny’s scream as he runs smack into the corner of a cabinet or Uncle Hank’s latest political rant.

While the holidays can be a beautiful time, they can also be stressful and overwhelming. Whether the cause is family dynamics, the pressure to create the perfect day for your family or an empty seat at the table, the holidays can take their toll on your mental well-being.

According to a poll by National Alliance on Mental Illness, holiday stress affects 64 percent of us, with 24 percent saying the holidays affect them a lot. We can take steps to avoid holiday stress:

• Have realistic expectations. While your celebration may have picturesque moments, chances are some things won’t go according to plan. And that’s OK. Sometimes, the missteps can create the most memorable (and the funniest) holiday stories.
• Take time for yourself. Make sure you get enough rest, eat healthy and stay hydrated. If you feel holiday obligations getting the best of you, take a breather. You may find that spending even 15 minutes taking a walk, reading a book or enjoying a warm shower can help restore your inner calm.
• Acknowledge your feelings. If you have faced a loss in the last year or you are unable to be with loved ones during the holidays, it is normal to experience grief and sadness. It’s OK to cry or express your feelings to a trusted confidante or helping professional. 
• Remember what’s important. The barrage of holiday cheer on TV and at the store can make it easy to get bogged down by everything you “must” do to have the perfect holiday. If you find your gift list is longer than your budget, or you don’t have time to cook dinner after baking all the Christmas cookies, scale back and remind yourself what’s important – your loved ones and the time you spend together – not the gifts, parties or food.
• Seek professional help if you need it. The holiday blues can cause fatigue, anxiety, irritability and/or depression. These feelings should not be debilitating, though, and they should not last. If these feelings become persistent or overwhelming, call your doctor or mental healthcare provider. You can also call the Ozark Center crisis line at 417.347.7720 (in Joplin) or 800.247.0661 (outside Joplin) anytime day or night to talk to trained mental health professional, free of charge.

About the Author

Ann Leach, QMHP, is a therapist specializing in grief and loss. She has served Ozark Center clients for over one year. Prior to that, Leach served as a substance abuse counselor for a teen recovery program and facilitated a depression support group for those living with cancer and other chronic illnesses.

Our job of helping the sick and injured in the Four States will never be done. On #GivingTuesday, you have another opportunity to become one of our Partners in Healing with a generous donation.

#GivingTuesday is a global day of giving, the giver’s holiday if you will, fueled by the power of social media. In its sixth year, we are hoping donations will top last year. It’s a day to celebrate and encourage giving, right after the big shopping days of Black Friday, Small Business Saturday and Cyber Monday.

#GivingTuesday can be the day you give to the very important cause of helping children in the Four States, through Children’s Miracle Network Hospitals^®. Or your philanthropic gifts might help purchase state-of-the-art medical equipment like the new computed tomography (CT) and magnetic resonance imaging (MRI) services just added at Freeman Neosho Hospital, one of the largest expansions that facility has seen in more than 30 years.

There are over 20 different areas to give from our catalog of funds listed at supportfreeman.com. From autism to dialysis, and from cancer to nursing education, we have something that will connect with everyone.

Keeping your donations local helps generate funds and creates awareness programs that benefit all our patients, ensuring they receive the best medical care possible.

You can make your generous contribution count by donating to Freeman Health System or Children’s Miracle Network Hospitals on #GivingTuesday at givingtuesday.org or supportfreeman.com.

Please know that with every dollar donated to your locally owned, not-for-profit health system, you become one of our Partners in Healing because you are investing in the future of healthcare in the Four States.

About the author: As Chief Development Officer for Freeman Health System, Blake Bard, a Webb City alum and graduate of Missouri Southern State University, was appointed to the National Children’s Miracle Network Hospitals Chief Development Advisory Committee. For more information on donating to Freeman, call 417.347.6557 or visit us at supportfreeman.com.

We are deep into the holiday season, and that means get-togethers and lots of food, and the body has a selfish, insistent desire for delicious and unhealthy foods. To help stay healthy during the season, keep the delicious and avoid the unhealthy. Below is a menu that all party-goers – their taste buds and waistbands included – will appreciate. With this menu, not only will the party be a huge hit, but guests will leave satisfied and happy. Enjoy!

MENU

Appetizers

Sweet-n-Salty Nuts

Melon and Prosciutto Skewers

Main Course

Spinach Artichoke Quinoa Stuffed Bell Peppers

Hasselback Sweet Potatoes

Dessert

Chocolate Avocado Mousse

SWEET-N-SPICY NUTS

            Recipe by: Delish.com

Total time: 15 minutes

Yield: 6 servings

Ingredients

• 3 cups raw almonds
• 1/3 cup quinoa
• 2 tablespoons honey
• 1 egg white
• ¼ teaspoon cayenne pepper
• ¼ teaspoon ground ginger
• Salt

Cooking instructions

Preheat oven to 300°F and line a baking sheet with parchment paper. In a large bowl, mix together almonds, quinoa, honey, egg white, cayenne and ginger. Season generously with salt.

Pour mixture onto prepared baking sheet and bake until toasted, 12 to 15 minutes.

Nutrition facts

            Amount per serving

Calories 334

Total fat 24.3g

Sodium 34mg

Total carbohydrate 22.2g

            Dietary fiber 6.6g

            Sugar 7.8g

Protein 12g

MELON & PROSCIUTTO SKEWERS

            Recipe by: Delish.com

Total Time: 15 minutes

Yield: 12 servings

Ingredients

• 1 cantaloupe
• 12 fresh basil leaves
• 8 ounces mozzarella balls
• 12 slices prosciutto
• Balsamic glaze

Cooking instructions

Halve the cantaloupe, then scoop out and discard seeds. Using a melon baller, scoop out 24 balls.

Assemble skewers: Layer cantaloupe, basil, mozzarella, prosciutto and a second piece of cantaloupe to make one skewer.

Drizzle skewers with balsamic glaze and serve immediately.

Nutrition facts

            Amount per serving

Calories 149

Total fat 6.2g

Sodium 806mg

Total carbohydrate 5.8g

            Dietary fiber 0.4g

            Sugar 4.2g

Protein 16.8g

SPINACH ARTICHOKE QUINOA STUFFED BELL PEPPERS

            Recipe From: Wellplated.com

Total Time: 1 hour

Yield: 10 servings

Ingredients:

• 1 cup uncooked quinoa or rice, thoroughly rinsed and drained
• 2 cups reduced sodium vegetable stock
• 5 large red, yellow or orange bell peppers, halved, seeds and membranes removed
• 2 teaspoons extra virgin olive oil
• 20 ounces fresh spinach leaves
• 3 cloves minced garlic
• 1/2 teaspoon dried basil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1 (14 ounce) can artichoke hearts, drained and chopped
• 2 tablespoons finely chopped fresh parsley
• 1 cup freshly grated part-skim Mozzarella, provolone or similar melty Italian cheese
• 1/2 cup non-fat plain Greek yogurt

Cooking instructions

Add quinoa and vegetable stock to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover and simmer until the liquid is absorbed, about 12 minutes. Remove from the heat, fluff with a fork, cover and let sit for 15 additional minutes.

Preheat oven to 375°F and lightly grease a 9×13-inch baking dish. Arrange the peppers in the dish, cut sides up.

Heat the olive oil in a large, deep sauté pan over medium high heat. Add the spinach in small handfuls, stirring as it wilts down, until you have added all of the leaves.

To the skillet, add the garlic, basil, salt and pepper. Let cook for 30 seconds, then add the artichoke hearts and cook until warmed through. Remove from the heat. Stir in the quinoa, parsley, 2/3 cup of the cheese and the Greek yogurt.

Generously stuff the peppers with the quinoa filling. Lightly coat a sheet of foil large enough to cover the peppers with cooking spray, then cover the dish with foil, spray-side down. Bake for 30 minutes, covered, then remove foil, sprinkle the remaining 1/3 cup cheese over the top and continue baking 5 – 10 additional minutes, until peppers are cooked to desired tenderness and the cheese is melted. Serve warm.

Nutrition facts

            Amount per serving

Calories 191

Total fat 6g

Sodium 618mg

Total carbohydrate 24.3g

            Dietary fiber 5.4g

            Sugar 5.4g

Protein 12.5g

HASSELBACK SWEET POTATOES

            Recipe by: Foodnetwork.com

Total Time: 1 hour 10 minutes

Yield: 4 servings

Ingredients

• 4 medium sweet potatoes
• 1 tablespoon butter, melted
• 1 teaspoon olive oil
• 1 teaspoon fresh thyme leaves, chopped
• 1 garlic clove, minced
• Salt & pepper, to taste
• 1/3 cup nonfat Greek yogurt
• 1 green onion, chopped

Cooking instructions

Preheat oven to 425°F. Line a baking sheet with aluminum foil. 

Make a series of 1/8-inch slices along each potato, slicing 2/3 of the way through. 

Stir together the butter, oil, thyme, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Rub the mixture onto the potatoes, getting in between the slices. 

Place potatoes on the baking sheet and roast until the centers of the potatoes are tender and the outsides are crisp, 50 minutes to one hour. Halfway through the roasting time, remove the potatoes from the oven and run a fork gently across the tops of the potatoes, using light pressure, to fan the slices and separate them from one another. 

Meanwhile, stir the yogurt and scallions with a pinch salt and pepper. Serve the sauce with the potatoes. 

Nutrition facts

            Amount per serving

Calories 158

Total fat 4.1g

Sodium 104mg

Total carbohydrate 25.2g

            Dietary fiber 4.2g

            Sugar 8.6g

Protein 5.9g

Chocolate Avocado Mousse 

            Recipe by: Giada Di Laurentiis

Total Time: 3 hours 15 minutes

Yield: 6 servings

Ingredients

·         ½ cup semisweet chocolate chips

·         4 very ripe avocados, peeled and pitted

·         ½ cup agave

·         ½ cup unsweetened cocoa powder

·         1 tablespoon pure vanilla extract

·         ¼ teaspoon salt

·         Optional: fresh raspberries, for garnish

Cooking instructions

Add the chocolate chips to a small bowl. Place the bowl over a small saucepan of barely simmering water. Stir until the chocolate is melted and smooth, about 3 minutes. Set aside to cool slightly.

Place the melted chocolate, avocados, agave, cocoa powder, vanilla and salt in a food processor. Blend until smooth and creamy, scraping the sides of the bowl as needed. Spoon into glasses and refrigerate for at least 3 hours (can be prepared 1 day in advance). Garnish with fresh raspberries and serve.

Nutrition facts

            Amount per serving

Calories 314

Total fat 24.1g

Sodium 108mg

Total carbohydrate 27.5g

            Dietary fiber 11.3g

            Sugar 11.3 g

Protein 3.7g

About Susan Pittman

Susan Pittman, RD, LD, CDE, leads the Freeman Health System Diabetes Education team. Certified through the National Certification Board of Diabetes Educators, she provides nutritional counseling to patients with diabetes and those at-risk of developing the disease. For more information call 417.347.5700.

The New Year is upon us and has brought with it the season of resolutions – an endless barrage of messages demanding that we improve our lives. Although some resolutions stem from a desire to improve our overall health, they are often deeply rooted in the belief we are not good enough to reach our dreams. Changes which come from criticism or shame are not sustainable in the long-run and will not lead to the health we are seeking.

The reality is we are already perfect, but we are surrounded by messages that we are not enough. They teach us our bodies are problems to be solved and our worth is contingent on reaching the unattainable.

Ask yourself: Why do you want to set this resolution? Do your motives come from criticism and shame? If the answer is yes, just remember no decision made from these beliefs will lead to health.

The solution is not in learning how to create more realistic resolutions but in shifting the beliefs behind them. You don’t need to be changed or bettered – you only need to see yourself more clearly.

What could happen if you are able to release these limits and begin to treat yourself as already precious and worthy? The threat to your humanity disappears and you are able to freely embrace the possibilities.

Consider these questions:

• How do I want to feel?
• What makes me come alive? How can I bring more of this into my life?
• What do I need to fulfill my true purpose?
• What message do I want to send through my everyday life? What legacy do I want to leave?
• What prevents me from loving myself as much as I deserve? How could I remove some of these obstacles?

Approach these questions with curiosity and use them to define a new kind of resolution – an intention to stop caring about your body and others’ perceptions, and start caring for yourself. This year, usher in an era of saying “yes” to what calls to your heart and honors your authentic self. Give yourself permission to seize the moment and live your life to the fullest.

About the Author

Dr. Jenny Copeland, Clinical Psychologist, practices at Ozark Center in Joplin, MO. Dr. Copeland specializes in the treatment of eating disorders. She has extensive experience in psychological assessment and treatment of people with diverse clinical concerns. Visit ozarkcenter.com to learn more about Ozark Center services.

Flu vaccination can keep you from getting sick, and, if you do get sick, it can make your illness milder. Getting vaccinated isn’t just about protecting yourself – when you are vaccinated, you are also protecting the people around you who may be more vulnerable to serious flu illness than you are, such as older adults, people with chronic health conditions and young children (especially infants younger than 6 months old who are too young to get vaccinated). Taking steps to prevent the spread of flu helps ensure that you and your loved ones may enjoy a happy and healthy winter season.

What do we need to know about this year's flu season?
First, know the steps that you can take to prevent the spread of flu! Second, know that the timing of flu is unpredictable. It strikes at different times each season, and it may not hit every region of the country at the same time. Typically, most activity occurs between October and May, with a peak between December and February. Best practice is to prevent the spread of germs all year long.

Third, know that you may be able to pass on the flu to someone else before you know you are sick. Symptoms usually start between one and four days after the virus has entered the body, but most healthy adults can infect other people starting a day before any symptoms develop. Some infected people experience no symptoms at all, but they are still able to spread the virus to others. After becoming sick, adults may be contagious for up to seven days (while children may be contagious for even longer). This is one reason vaccination is so important!

Who should get a flu shot?
It’s recommended that everyone 6 months and older get an annual flu vaccination, with rare exceptions. Children under 6 months of age are too young for a flu shot. The shot is also generally not appropriate for people with severe, life-threatening allergies to flu vaccine or any ingredient in the vaccine (such as gelatin or antibiotics).

What about people with egg allergies? Should they get vaccinated against flu?
Most, but not all, types of flu vaccine contain a small amount of egg. People who have ever had a severe allergic reaction to eggs generally have two options. Those over the age of 18 may get recombinant flu vaccine, which is 100% egg-free, or they can get the regular flu shot, but have it administered by a medical doctor with experience in managing severe allergic conditions.

People who have had a mild reaction to egg – that is, one which only involved hives – may get a flu shot with additional safety measures. Recombinant flu vaccines are an option for these individuals as well if they are 18 years or older and they do not have any contraindications to that vaccine.

As always, tell your doctor or healthcare professional about any of your allergic reactions.

Who is most susceptible to the flu?
People with the highest risk of complication from influenza are those with asthma, diabetes, heart disease, HIV, AIDS or cancer; those who have experienced a stroke; those who are pregnant; those who are over 65 years old; and those who are under 5 years old (especially those under 2 years old).

Does it matter if a patient gets the shot or the mist?
The flu shot and the mist protect against the flu. However, the mist is not approved for all people, including those who are younger than 2 or older than 50. Other people who cannot get the spray include:

• People with a history of severe allergic reaction to any component of the vaccine or to a previous dose of any influenza vaccine
• People who are allergic to eggs
• Children 2 years through 17 years of age who are receiving aspirin therapy or aspirin-containing therapy.
• Pregnant women
• People with weakened immune systems (immunosuppression)
• Children 2 years through 4 years who have asthma or who have had a history of wheezing in the past 12 months
• People who have taken influenza antiviral drugs within the previous 48 hours
• People who care for severely immunocompromised persons who require a protective environment (or otherwise avoid contact with those persons for 7 days after getting the nasal spray vaccine)

Talk to your doctor if you have asthma; chronic conditions like lung or heart disease; kidney, liver, neurologic/neuromuscular or metabolic disorders or Guillain-Barre Syndrome.

What steps can we take to prevent the spread of the flu?
To help stop the spread of germs:

• Get your flu shot
• Wash your hands often with soap and warm water for 20 seconds. If soap and water are not available, use an alcohol-based hand rub
• Cover your mouth and nose with a tissue when you cough or sneeze
• Avoid touching your eyes, nose or mouth
• Stay home when you are sick
• Avoid close contact with people who are sick

Also, remember to practice other good health habits: clean and disinfect frequently touched surfaces at home, work or school, especially when someone is ill; get plenty of sleep; be physically active; manage your stress; drink plenty of fluids and eat nutritious food.

As I get older, each new year seems to come sooner than the one before. Time really does fly! With the new year come traditional New Year’s resolutions, such as losing weight, getting physically fit, spending less money and quitting smoking, to name a few.

This year, resolutions include opting to spend more face-to-face time with family and friends instead of communicating through social media. Others are making resolutions to be more grateful or give their time by volunteering. Some people are choosing one-word themes for the year – empower, believe, courage and freedom, for example.

It has been reported that 44 percent of Americans make resolutions but only 8 percent of those who make resolutions actually succeed at keeping them. So, what can you do to increase your odds?

Determine what motivated you to create your resolution and why it’s important. Maybe your goal is to lose weight because you are preparing for a vacation on the beach or your wedding. Maybe your physician told you to lose weight to lower your risk of heart disease or diabetes. 

Remind yourself daily of your goal. Write it down, and put it on your mirror or the refrigerator. Create a visualization board with pictures of what you hope to accomplish in 2016 and place it where you see it each day.

Plan for obstacles and how you will overcome them. If your goal is to prepare for a 5K in the spring and your training begins in January, you will need to have a back-up plan for inclement weather. If you normally run outside, you will need to have a treadmill or inside track available.

Reward yourself for accomplishments along the way. If you lose 10 pounds toward your 40-pound goal, treat yourself to a massage, pedicure or manicure.

Partner up with someone with similar goals. We all know that being accountable to someone else makes us less likely to give in to the temptation to hang it up.

Plan ahead. Make your lunch the night before or schedule your workouts on your calendar.

Finally, believe in yourself and give yourself permission to succeed. You’ve got this. Here’s to your best year yet!

Resources:
Forbes, Jason Selk, January 2016
Inc., Gretchen Rubin, December 2015

High blood pressure, also called hypertension, affects about 80 million Americans. Known as the silent killer, hypertension wreaks havoc on hearts, kidneys and extremities for many years before symptoms suggest its presence. For this reason, physicians have been aggressive in attempts to get their patients’ blood pressure to safe levels. The problem is in defining blood pressure safe levels.

Two years ago, the American College of Cardiology issued guidelines that greatly relaxed the targets for blood pressure control. These new guidelines, citing targets of systolic pressure of 140 in most adults and 150 in the older population, were met with some skepticism in the medical community. Most physicians felt lower targets were more appropriate.

The Systolic Blood Pressure Intervention Trial (SPRINT), funded by the National Institutes of Health, recently formed to study whether lower blood pressure reduces the risk of heart and kidney diseases, stroke or age-related declines in memory and thinking. Approximately 10,000 patients ages 50 and over who were at high risk of heart disease or had kidney disease participated in the study. The study was expected to conclude in 2017, but it was halted early because a significant advantage was demonstrated in the group whose blood pressure targets were lower. Keeping blood pressure at or below 120 led to a statistically important decrease in heart attack and stroke, with an acceptable risk of side effects. Not surprisingly, the downside includes a larger number of medications necessary to reach lower target levels. The increased cost of additional prescriptions and side effects of each prescribed medication were offset by the gains in reduced heart attack and stroke.

Although adoption of the newly recommended blood pressure targets has not yet urged a reissuance of new guidelines, the trend will certainly be toward tighter pressure control for all patients. This will especially be viable for patients with known heart, brain or vascular disease. Cardiovascular disease is still the leading cause of death in the United States and lower blood pressure goals can reduce overall mortality rates.

People with high blood pressure should not panic. High blood pressure takes it toll slowly, and the good news is that there are hundreds of medicines with widely varying mechanisms of action that can be used for control. You and your healthcare provider will likely be able to find a program that can safely and effectively reach your goal.

As we begin a new year, pledge to lose weight, stop smoking, exercise and begin to lead a healthier lifestyle that can help lower your blood pressure.

Take our free online heart health assessment today.