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Showcasing AIHREA's Doctoral Students

9/20/2019

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It's back to school time and we would like to take this opportunity to highlight our team members that are continuing to pursue further education!  Starting this fall semester, we have four AIHREA doctoral students!  Keep reading to meet them below and learn about some upcoming AIHREA events.
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Ryan Goeckner, MA is a doctoral student in cultural anthropology at The Ohio State University.  He has worked with AIHREA since 2014 and has worked on a variety of projects at both the Center for American Indian Community Health at the University of Kansas Medical Center and at the Center for American Indian Studies at Johnson County Community College.  Involvement in these projects and his experiences working in Native communities influenced his interests in contemporary American Indian identity, religious expression, and activism.  During his master's research, he focused on the importance of Lakota oral and religious traditions in resistance to the Dakota Access Pipeline for water protectors from the Cheyenne River Sioux Tribe.  He plans to focus on the use of resistance rides (such as the Dakota 38+2 and Bigfoot Memorial Rides) in contemporary Lakota activism for his dissertation research.  He continues to work with AIHREA as our social media coordinator and in his (limited) free time co-hosts the podcast Religiously Literate, a podcast exploring religious expression around the world.

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​Jordyn Gunville, MPH is an enrolled member of the Cheyenne River Sioux Tribe and a PhD student in Health Policy and Management at the University of Kansas Medical Center. Jordyn received her Master of Public Health at the University of Kansas Medical Center as a Susan G. Komen for the Cure Scholar. Jordyn is a research associate and project manager at the Center for American Indian Community Health, where she has worked on numerous research projects, including maternal and child health, mental health, ethnic identity studies, health literacy, smoking cessation programs, community outreach activities, educational grant writing training for community members, and breast cancer research and education. Jordyn is currently a Zegar Scholarship recipient at Johns Hopkins Bloomberg School of Public Health where she is receiving additional training for public health professionals working in American Indian communities.  Jordyn’s research interest include maternal and child health, health service research, and population health.  Jordyn’s goal is to gap health disparities by addressing the social determinants of health in American Indian communities.  She is also the proud mother three children; JorJa (6), Jarvis (2), and Jurnee (3). 

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​Charley Lewis, MPH is a Navajo and Utu Utu Gwaitu Paiute from Benton California.  He has worked at the Center for American Indian Community Health (CAICH) since 2011.  While at CAICH, he has been involved with various projects focused on tobacco cessation, environmental health, health literacy, and health education. He is currently leading a project that aims to learn more about alternative tobacco product (e-cigs, smokeless tobacco, hookah, etc) knowledge, attitudes, beliefs, and behaviors among American Indian college students using focus groups.  He is also a first year PhD student in the Health Policy and Management Program at the University of Kansas Medical Center.  While in the PhD program, he hopes to focus on the role that health policy plays in tobacco cessation among American Indian populations.

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Joe Pacheco, MPH is an American Indian-Latino, whose career goals are to continue in research with the aim of finding ways to reduce health disparities among American Indian communities.   He is particularly interested in reducing the burden of commercial tobacco use among American Indians through community-based participatory research methods.
He has extensive experience working in the field of public health and has conducted prevention and implementation research for over nine years. He obtained a Master of Public Health with a concentration in environmental health from the University of Kansas Medical Center in Kansas City, KS. While obtaining his MPH, he worked as a Research Assistant at the Center for American Indian Community Health. Joe successfully managed a Safe and Healthy Homes service project in which home-based environmental exposures were evaluated and remediation suggested to improve respiratory health outcomes. After graduating with his MPH, he assisted on a Tribal college tobacco and behavior study that examined tobacco use among this population. He has also worked as the Project Manager for an individual web-based smoking cessation program for Tribal college students, named Internet All Nations Breath of Life.
Currently, he is in the dissertation proposal phase of his doctoral training. Though this, he continues working closely with the American Indian community to reduce barriers, improve access to care, and develop new and innovative intervention to reduce health disparities. Post-graduation, Joe aims to apply for postdoctoral fellowships that will allow him to continue his research in the realm of reducing health disparities among American Indian communities and hone his skills to become an independent researcher.

Save the Date!

We also have two very important save the dates to share with you!  Our first announcement is for the AIHREA Etkwagēk Mawttėshnowėn "Fall Gathering" Powwow.  It will take place on Saturday, November 2, 2019 at the Boys & Girls Club of the Prairie Band Potawatomi Nation.  Also, the 4th Annual AIHREA American Indian Art and Culture Extravaganza will be held at Johnson County Community College on Saturday, November 23, 2019.  Keep a close eye here, and on our social media, for more information!
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 The Carlsen Center presents
​Preston Singletary and Khu.éex’

The Carlsen Center at Johnson County Community College presents Preston Singletary and Khu.éex’ performing in the Polsky Theatre on October 10th!  

Khu.éex’ (pronounced koo-eex) is an indigenous band full of storytellers, activists and artists who bring a collective energy to the stage as one powerful unit. The band explores jazz and funk/rock with an improvisational style, fusing them with spoken word in the English, Tlingit, Haida and Y’upic languages. Performance art using traditional masks and regalia accents the dynamic live performance.

Khu.éex' translates to “Potlatch” in the Tlingit language and encompasses the concept of sharing culture, stories and music. Performers are members of the Tlingit, Haida and Blackfoot tribes. They bring a much-needed indigenous perspective to social issues that affect all people while keeping their tribal culture and endangered ancient languages alive.

Tickets are available now at the Carlsen Center box office and online.  Tickets start at $25, but JCCC students can purchase tickets for $5.  For more information visit the Carlsen Center website.
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Alternative Tobacco Use and Native College Students

8/12/2019

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Alternative tobacco products, specifically e-cigarettes, are becoming increasingly popular among non-Natives, particularly young adults.  Information about their use within Native communities is limited.  

Researchers at our partner the Center for American Indian Community Health are conducting a project  to learn about American Indian college students' knowledge of alternative tobacco products! Participants in this research study will be asked to complete a demographic survey and take part in a focus group discussion that will last between 1 and 1.5 hours. To participate you must be a self-identified American Indian college student, enrolled in courses, over the age of 18, and be either a current or former user of alternative tobacco products or cigarettes OR a never user of either. For more information and to sign up to participate, contact Charley Lewis at [email protected]
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Statement of Support for Mauna Kea Kiai'i

8/12/2019

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Meet Our Community Advisory Board!

7/24/2019

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Community Advisory Boards (CABs) are essential to our community-based participatory research methods.  CABs are groups of people from particular communities who meet with researchers to provide input and advice on research.  For our new Native Research Ambassador Program, we've created a CAB to help us make sure that we're addressing the needs of Native communities accurately and effectively.  So without further ado, meet our CAB!
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Joshuaa Allison-Burbank, ABD, CCC-SLP is a Diné/Acoma Pueblo speech-language pathologist and Research Project Coordinator for the Culturally Responsive Early Literacy Intervention: American Indian/Alaska Native at the University of Kansas. He also provides mentoring and clinical supervision to trainees in the Leadership Education in Neurodevelopmental and Related Disabilities interdisciplinary training program at the University of Kansas Medical Center. His clinical and research interests include community assessment and capacity building, parent coaching, culturally responsive teaching practices, and prevention of developmental delay in American Indian children. Joshuaa is currently pursuing his doctoral degree at the University of Kansas with an emphasis on neurodevelopmental disabilities and public health. Joshuaa is a lecturer for the KU Speech-Language-Hearing Department and holds an adjunct position in the Communication Sciences and Disorders program at the University of Vermont. Joshuaa has held several leadership positions recently including vice chair of the Multi-Cultural Committee (MCC) within the Association of University Centers on Disabilities and co-chair of the Native American Caucus within the American Speech-Language-Hearing Association (ASHA).


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Joel Begay, MPH is an enrolled member of the Navajo Nation, originally from Shiprock, NM. He received his Master of Public Health in Hospital & Molecular Epidemiology and a Graduate Certificate in Healthcare Infection Prevention & Control from the University of Michigan School of Public Health. Joel was a Fellow with the Cancer Epidemiology Education in Special Populations (CEESP) Program through the University of Nebraska Medical Center, and Research Associate at Michigan Medicine. His work has included breast cancer epidemiology and systematic reviews of clinical trials in neurological diseases, such as Secondary Progressive Multiple Sclerosis. Joel recently joined the Lifecourse Epidemiology of Adiposity and Diabetes (LEAD) Center at the University of Colorado School of Public Health as a Senior Professional Research Assistant and Data Analyst. His responsibilities include systematic literature reviews, data analysis, manuscript preparation, and grant writing. Joel’s interests include advancing health equity, strengthening health systems, and building public health infrastructure.


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Kelly Berryhill, MPH is an enrolled member of the Sac & Fox Nation of Oklahoma. She was recently employed by the Suicide Prevention Resource Center as a Tribal Prevention Specialist. Prior to this, she worked at the Center for American Indian Community Health at the University of Kansas Medical Center for 3 years as a research assistant. Kelly earned her Masters of Public Health with a focus in Public Health Management from the University of Kansas Medical Center in 2017. Through these experiences, she has been involved in research, education, and community engagement that target American Indian (AI) communities within the state of Kansas, as well as individuals from tribes across the United States. She has worked on projects and manuscripts that involve suicide prevention, breast cancer, Native identity, diet/physical activity and food insecurity.

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Marjorie "Chip" Bird Necklace is an enrolled member member of the Cheyenne River Sioux Tribe (CRST). She was born, raised, and continues to live on the Cheyenne River Reservation where she has devoted her entire life to working with our tribal members and youth through education. She has worked as a CRST employee for over 30 years, including her current position as the Director for the CRST Title 1 Program; located in our tribal capitol of Eagle Butte, SD. As the Director, she serves as the direct contact with students and parents within the CRST K-12 school system. She also oversees parent involvement programs for the Cheyenne-Eagle Butte School (Eagle Butte, SD) and Tiospaye Topa School (La Plant, SD). Through her office, Chip also runs a summer program for students that provides educational support, cultural awareness camps, and overall healthy lifestyle education. she strives to emphasize the importance of understanding the connection between American Indian cultures, youth, and the health and wellness of our community.

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Cory Deer is a member of the Seminole Nation of Oklahoma, is the Director of Little Nations Academic Center (LNAC) on the Haskell Indian Nations University campus in Lawrence, Kansas. LNAC is an education-focused daycare center for the children of students, faculty, and staff at Haskell Indian Nations University. Cory has been one of our primary partners for four years, both in his role at LNAC and his role leading several sports teams for American Indian adults in the Lawrence community who are trying to stay active. He has extensive experience in community mobilization and communication in these roles and is a vocal advocate for the urban American Indian community in Kansas.


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Nathan Hale is a member of the Prairie Band Potawatomi Nation (PBPN). He is the current director of the PBPN Boys & Girls Club and has worked with American Indian youth for nearly 20 years. Under his leadership, the PBPN Boys & Girls Club has developed a highly successful after school and summer program that provides an effective tutoring program, instruction and guidance in sport and physical activity, and American Indian cultural education programs. He has also implemented prevention programs that educate youth on the impact of alcohol, drugs, smoking, and bullying as well as coordinating with other PBPN tribal programs to provide health and wellness events for the community. Nathan resides on the Prairie Band Potawatomi reservation with his wife Jen, and three children.

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Lisa Little Axe, BS is an enrolled member of the Absentee Shawnee Tribe of Oklahoma and Prairie Band Potawatomi Nation of Kansas and holds a Bachelor of Science in Criminal Justice with Paralegal emphasis from Northeastern State University. She has worked at the Centers for Medicare & Medicaid Services (CMS) since 1997.  She is currently a Health Insurance Specialist in the Division of Financial Management for the Fee For Service Program. Lisa has oversight of 18 Accountable Care Organizations (ACOs) and serves as the lead for any American Indian issues within the Medicare Fee For Service program for the CMS Dallas Regional Office. Lisa has worked in several roles during her 22 years at CMS, these include serving as Deputy Director where she provided leadership in the management of the Medicare Advantage (Part C) Operations,  assisting in the development of the marketplace eligibility and enrollment process; serving as Special Assistant within the Center and Group level leadership team members, and working in the Medicaid managed care 1115 waiver program reviewing special populations, including American Indians. In addition, Lisa was the first American Indian recipient of the American Association of Health Plan Managed Care Fellowship, which is the national trade association for managed care organizations. Lisa has also held positions with the Indian Health Service Unit in Claremore, OK and Blue Cross Blue Shield of Oklahoma Federal Claims Department.

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Priscilla Martin is a member of the Navajo Nation. She works for Central New Mexico Community College as a Human Resources Benefits Technician. Priscilla has worked in Human Resources for 19 years. She has previous experience at Southwest Indian Polytechnic Institute, a small tribal community college, working with grants that promote teaching lifestyle skills to Native community members. Priscilla, herself, enjoys running and participates/volunteers in community races to stay active. Aside from working full-time, she is also currently attending classes at the University of New Mexico working towards a Bachelor’s in Liberal Arts with a goal to continue to an MBA degree. Priscilla resides in Albuquerque, New Mexico with her fiancé.

Register for the Heartland Conference on Health Equity and Patient Centered Care Today!

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Introducing the Native Research Ambassador Program and Happy Pride!

6/17/2019

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The American Indian Health Research and Education Alliance invites applications from individuals working in Native communities to apply for the Native Research Ambassador Program (N-RAP).  Participants will receive instruction from academic researchers and community partners in community-based participatory research, working with academic researchers, and grant writing.  Instruction will use virtual learning seminars and two in-person training sessions, at the University of Kansas Medical Center's Center for American Indian Community Health, designed to empower Native people to identify grant opportunities and to write grants to initiate research and programming within their communities,

In addition to being awarded certifications as Native Research Ambassadors, at the end of the program each participant will have written a grant that is ready to submit to their selected funding institution. 

Apply at tiny.cc/N-RAP today!
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We would also like to wish all of our community members a happy Pride!

There are many LGBTQ2 members in the Native community and AIHREA would like to share our support for you!  Gender expression in American Indian cultures is varied, with many cultures having their own specific terms for individuals to identify themselves.  There are many high-profile indigenous LGBTQ2 individuals, some you might not have heard of.  You can learn about some of them by reading the Gay, Lesbian, & Straight Education Network's Native American Heroes of LGBT Community list here.

We also thought we should highlight a prominent Native, lesbian member of our community that you might be familiar with: U.S. Representative Sharice Davids!  Watch the short interview below to hear her talk about her identity and how that plays into her new role as the representative of Kansas' 3rd District.  Happy Pride!
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Thank You for Another Successful Powwow!

5/20/2019

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AIHREA would like to give a tremendous "thank you" to everyone who helped make this year's powwow a huge success!  Thank you to our amazing head staff who made sure the event ran smoothly without any hiccups!  Thank you to our volunteers who helped with everything from assisting our vendors to helping us educate community members on the importance of living healthy lives.  Last, but not least, thank you to all of our attendees!  Here's some pictures from last weekend followed by a list of contest winners!  See you next year!
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Women’s Golden Age
1 – Shelley Eagleman-Bointy
2 – Annamae Pushetonequa
3 – Freda Gipp
 
Women’s Cloth
1 – Brittany Pelkey
2 – Josette Scholfield
3 – Elena Johnson
 
Women’s Buckskin
1 – Katrina Her Many Horses
2 – Charish Toehay
 
Women’s Jingle
1 – Brennah Wahweotten
2 – Maya Schuyler
3 – Ayashay Schuyler
 
Women’s Fancy Shawl
1 – Oke-tw’sha Roberts
2 – Erin Isnana
 
Teen Girls
1 – Maya Harris
2 – Taytum Hooper
3 – Alicia Robinson
 
Junior Girls
1 – Sara Bointy
2 – Kiwe Miller
3 – Kaelyn Eastman
 
Drum Contest
1 – Eagle Feather
2 – Purple Rain
3 – Big Soldier Creek
 
Men’s Golden Age
1 – Joe Bointy
2 – Tim Robinson
3 – William Branson
 
Men’s Traditional
1 – Tony Wahweotten
2 – Ruben Littlehead, Jr.
3 – Cody Goff
 
Men’s Straight
1 – George Miller
2 – Junes Robinson
3 – Joe Ferguson
 
Men’s Grass
1 – Freddy Gipp
2 – Alexander Pelkey
3 – Koonce Santos
 
Men’s Chicken
1 – Peanutt Roberts
2 – Calvin Smith, Jr.
3 – Tyrone Green
 
Men’s Fancy
1 – Canku One Star
2 – Xavier Littlehead
3 – Shorty Crawford
 
Teen Boys
1 – RJ Tveter
2 – Payton Roberts
3 – Dasan Scholfield
 
Junior Boys
1 – Gerald Wawasuck
2 – Hayden Hockley
3 – Jake Lawhead
 
Hand Drum Contest
1 – Misko Boys
2 – Wesley Hale
3 – Leroy Chouteau
 
AIHREA Scholarship Winners
Women’s Dancer – Kayla Bointy
Men’s Dancer – Calvin Smith
Hand Drum – Michael Redbear
Artist – Troy Watterson
 
Honorable Mention
Elias Her Many Horses
Elena Johnson
Xavier Littlehead
Oke-tw’sha Roberts
Brennah Wahweotten

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2018 AIHREA Annual Report

4/12/2019

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We're pleased to release our 2018 Annual Report!  Click here to learn about all the great work we did last year!

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13th Annual AIHREA Our Nations' Energies Health & Wellness Powwow

4/4/2019

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May 4th, 2019
Johnson County Community College - Fieldhouse
12345 College Blvd. Overland Park, KS 66210
OPEN TO THE PUBLIC - FREE ASMISSION
HEALTH EDUCATION
Host Drum: Meskwaki Nation
Master of Ceremonies: Ruben Little Head
Arena Director: Chago Hale

Grand Entry Times:
Saturday 1pm & 7pm

Drum Contest:
Combined $1,500, $1,000, $500
Hand Drum $300, $200, $200

Dance Contest:
Men's Golden Age $300, $200, $100
Women's Golden Age $300, $200, $100
Men's Traditional $300, $200, $100
Men's Straight $300, $200, $100
Men's Grass $300, $200, $100
Men's Chicken $300, $200, $100
Men's Fancy $300, $200, $100
Women's Cloth $300, $200, $100
Women's Buckskin $300, $200, $100
Women's Jingle $300, $200, $100
Women's Fancy Shawl $300, $200, $100
Teen Boys $100, $75, $50
Teen Girls $100, $75, $50
Junior Boys $50, $30, $20
Junior Girls $50, $30, $20
Tiny Tots Prizes

Specials:
Caitlyn Daley Memorial - Jingle/Fancy: Jr/Teen and Women
College Student Special


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Reading Across Indian Country

3/29/2019

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Every March 2 the National Education Association celebrates "Read Across American Day" with millions of educators and students across the country.  Since we have several avid readers on our team we asked for their best recommendations for our followers that want to read across Indian Country this spring!  We think they came up with some great reads, check them out!

There There:  A Novel
By Tommy Orange

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"Orange's critically acclaimed novel grapples with the question of "what does it mean to be American Indian in urban communities in the United States?"  It traces the stories of a host of overlapping characters like "Love Actually" if Christmas was a powwow at the Oakland Coliseum and London was the Native community in Oakland, California.  In addition to struggling with identity, Orange places his tale in the context of other contemporary issues in Indian Country like substance abuse, activism, and adoption.  This is a great read regardless of your familiarity with American Indian peoples and contemporary issues in their communities."

- Ryan Goeckner, Social Media Coordinator                              & Research Associate (CAICH)

"Tommy Orange is an enrolled member of the Cheyenne and Arapaho Tribes of Oklahoma, he was born and raised in Oakland, California.  His debut novel is definitely worth reading.  This book is a multi-generational story that follows the story of twelve characters and their travel to the Big Oakland Powwow. Orange takes the reader through how the history of a nation impacts many different emotions ranging from violence to beauty."

-Joseph Pacheco, Predoctoral Fellow in Health Policy and Management (CAICH)

For Indigenous Eyes Only: A Decolonization Handbook
Edited by Waziyatawin, Angela Wilson, & Michael Yellow Bird

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"I liked this book because it is written to be easily understood, for those who may or may not be familiar with some of the concepts of colonization and decolonization in regards to American Indian peoples. The book includes several topics such as government, education, language, and stereotypes. The chapters provide a critical perspective on these topics with hand on suggestions and activities that inform and empower Indigenous folks to recognize how colonization currently impacts our lives through the social, environmental, legal, and political systems and how to take action to decolonize."

- Jason Hale, Research Instructor, Assistant Director for Community Engagement & Education (CAICH)

A Pipe for February
By Charles H. Red Corn

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"A Pipe for February is a fictional story, based on events that occurred during the "Reign of Terror" on the Osage reservation in the early 1920’s. Possibly hundreds of Osage people died mysteriously deaths as a result of  large deposits of oil being discovered on the Osage reservation making them the “richest ethnic group in the world” during World War I.  In February, John Greyeagle, an Osage, has just lost the grandparents who raised him. While visiting with tribal elders he learns of their suspicions that his grandparents' mysterious deaths weren’t accidents. John fears his friend Molly may also be in danger. With his friend Tom, he sets out to find the killers. Red Corn explores various themes throughout the book such as cultural change and the effects of newfound wealth on communities. Red Corn’s love for his people and culture are apparent throughout. Also, a screenplay is currently being produced by Red Corn's son and the former Principal Chief of the Osage Nation, Jim Gray."

- Ed Smith, Research Project Coordinator (CAIS)

Sovereign Nations or Reservations? Indian Economies: An Economic History of American Indians
By Terry L. Anderson

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"Sovereign Nations or Reservations? deals with the complex economic structures on American Indian reservations.  Anderson details the long and complicated timeline of federal policies that continue to effect reservations and their abilities to exercise their sovereignty in the United States.  This focus of the book was particularly of interest to me and would be for anyone interested in the intricate nature of federal economic policy's effects on American Indian peoples."

- Jordyn Gunville, Predoctoral Fellow in Health Policy and Management (CAICH)

The Scalpel and the Silver Bear: The First Navajo Surgeon Combines Western Medicine and Traditional Healing
By Lori Alvord and Elizabeth Cohen Van Pelt

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"As Native young women, we have fewer female role models in the fields of medicine and higher education than other groups in the United States. The Scalpel and the Silver Bear follows Dr. Lori Alvord's story of origins on the Navajo Nation to her time at Dartmouth College and Stanford University.  She shares the ups and downs of being an indigenous person in higher education and how she balanced her cultural beliefs with the demands of her new career field. Dr. Alvord's story of becoming the first female Navajo surgeon encouraged me to pursue my passion for working in healthcare as a Navajo woman. Although I'm studying Public Health instead of surgery, I continue to be inspired of Dr. Alvord’s work on ensuring her hospitals have traditional Navajo hogans and medicine men on staff to help her patients."


- Christina Haswood, MPH student (CAICH)

The Round House
By Louise Erdrich

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"In The Round House, Louise Erdrich tells the story of a traumatic assault and the consequences the assault has on the novel's thirteen year old narrator, Joe, and his entire family and community. The Round House speaks of the complexity of trying criminal cases in Native communities and sheds light on important matters of Tribal sovereignty. The first time I started to read this book I could not put it down.  I was drawn to the suspense and the mystery behind the story and the way Erdrich described the characters and the setting so vividly.  So far, I have read this novel three times and I will definitely return to it in the future."

-Dasy Resendiz, Research Assistant (CAIS)


Los Sin Dios: A Native American War Manual
By Ricardo Ignacio

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 "Los Sin Dios is the story of a indigenous young man who grows up battling the impacts of colonialism, forced assimilation, and racism. After growing up being ashamed of his indigenous culture, his grandfather asks him why he hates himself so much and gives him an antique scroll from the 1500s. Since the scroll is written in Nahuatl, he is forced to return to Oaxaca, Mexico to learn his indigenous language and understand the scroll. This book very well illustrates the history of colonialization and its lasting negative impacts on indigenous peoples. "

-Charley Lewis, Research Instructor,
Assistant Director for Data Management (CAICH)

Custer Died for Your Sins: An Indian Manifesto
By Vine Deloria, Jr.

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"Regarded by many as the first book in the field of American Indian Studies, Custer Died for Your Sins has become a classic in the discipline and one of the many groundbreaking books written by Vine Delora, Jr. during his life.  Deloria (1933-2005) was a member of the Standing Rock Sioux Tribe and a historian, theologian, author, and activist.  He was a professor at the University of Arizona and the University of Colorado.  He was also the executive director of the National Congress of American Indians.  First published in 1969, the same year as the Occupation at Alcatraz, Deloria critiques Indian-White relations, US federal bureaucracies, Christian missionaries and churches, as well as White academics and their “studies” of Native peoples in this book.  He does it with a wit, sarcasm, and irony that still resonates 50 years later."

- Sean M. Daley, Center Director (CAIS)

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Healthy Living Changes You Can Make Today!

2/19/2019

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Last month we gave you some tips to help you kick-start your health living journey in 2019.  We're continuing that focus this month to include six simple things you can do every day to help you reach your goals! Check them out!
Get plenty of sleep.  You might be scratching your head trying to figure out what a good night's sleep can do to help you toward your fitness and/or weight loss goals, but getting enough sleep can help you in a lot of surprising ways.  If you're tired, you might be more likely to reach for a sugary beverages, like overly sweetened coffee or soda to get you going in the morning.  Additionally, you might be more tempted to skip your scheduled workout for the day.  Your body is also more likely to hold on to fat after you've had a poor night's sleep, slowing your progress.  For more information on sleep and its effects on fitness and weight loss, read this article!
PictureAIHREA members hiking in Ernie Miller Nature Center.
Find a workout partner.  Apart from safety concerns when lift weights alone, having a workout buddy can increase your chances of reaching those weight loss SMART goals (to learn more about SMART goals, check out last month's post!).  Having a workout partner can provide a lot of things including accountability, support, and motivation.  Take a look at this write-up  about why having a workout buddy can be beneficial to your goals!

Pick parking spots in the back of the parking lot.  Whether it's at work or the grocery store, picking a spot that is further back in the lot can add a few extra steps to your daily step count.  You might even get out of the parking lot faster!

via GIPHY

Drink more water. Drinking water can help you reduce your calorie intake while decreasing your risk of weight gain!  There are lots of ways to incorporate drinking more water into your day.  Check out this list of twelve things you can try today!
Drink your coffee black.  All the extra sugar and sweetened creamers in you average cup of coffee can easily hinder your weight loss and fitness goals.  You can wean yourself off of your favorite creamers and sweeteners to make your morning cup of joe zero calories!  Check out some more reasons why drinking your coffee black is better for your health here!
Reward yourself.  When you're making your SMART goals, be sure to find ways to reward yourself for reaching these goals.  Whether it's a new outfit or a special dinner, these little rewards can help you focus on something other than the weekly grind at the gym.
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