Healthy Living, December 2012

HEALTHYLIVING| A PUBLICATION OF THE PENINSULA DAILY NEWS |

DECEMBER 2012

volume 8, issue 4

THINGS EVERYONE SHOULD DO IN 2013

Read advice from local health experts including:

5a physician, a cardiac specialist, chiropractors, a physical therapist, a pulmonary specialist, fitness instructors, nutritionists, a hypnotherapist, a chef, an esthetician, a wellness director, a pharmacist and others

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Volume 8, Issue 4 n December 2012

Healthy Living

We’re always on the lookout for article ideas to include in our quarterly Healthy Living publication.

If you have an idea for a story, please let us know. Professionals in their field are invited to contribute informative and

educational articles or columns for consideration in Healthy Living. For more information, email Brenda Hanrahan, section editor, at:

[email protected].

John C. Brewer, publisher and editor Steve Perry, advertising directorSue Stoneman, advertising operations manager

Articles and submissions

Published by the PENINSULA DAILY NEWS www.peninsuladailynews.com | 360-452-2345

cover story

Jennifer Veneklasen, editor Brenda Hanrahan, editor

5 THINGS EVERYONE SHOULD DO IN 2013 features writing submissions from a variety of local health-related specialists including: >> Joe Cammack, pharmacist and owner of Jim’s Pharmacy>> Dr. Joseph Mattern, chief medical officer at Jefferson Healthcare>> Judy Tordini, director of cardiac services at Olympic Medical Center>> Ben Sanford, founder and director of Tribal Edge primal arts training center >> Beth Sandoval, a physical therapist and clinic director of Therapeutic Associates Physical Therapy>> Rebecca Corley, M.D., Pulmonary Medicine of Olympic Medical Physi-cians Specialty Clinic>> Arran Stark, director of food services at Jefferson Healthcare>> Jodi Fairchild, esthetician and owner of Skin Care Suites Spa>> Taylor McDonald, director of Sequim Aquatic Recreation Center>> Mikki Reidel, fitness instructor and personal trainer at Clallam County Family YMCA>> Bobby Beeman, communication and health promotions coordinator and chair of employee wellness committee at Olympic Medical Center>> Victoria Jazwic, a motivational hypnotherapist at Pathways Holistic Healthcare>> Michelle Doyle, chiropractor and certified active release technician, and Dale Fountain, chiropractor, advanced nutritionist and owner of Fountain Chiropractic

HEALTHYLIVING| A PUBLICATION OF THE PENINSULA DAILY NEWS |

DECEMBER 2012

volume 8, issue 4

THINGS EVERYONE SHOULD DO IN 2013

Read advice from local health experts including:

5a physician, a cardiac specialist, chiropractors, a physical therapist, a pulmonary specialist, fitness instructors, nutritionists, a hypnotherapist, a chef, an esthetician, a wellness director, a pharmacist and others

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submitted by NANCY ANDERSONThe health benefits of singing are well-documented.If you have ever wondered why choral singers look

to be on a high, here are some of the reasons. Singing improves your mood — it releases the same

feel-good brain chemicals as chocolate.It is very effective as a stress reliever and therefore

improves sleep.Singing releases pain-relieving endorphins, helping

you to forget that painful tooth, knee, whatever.Your posture improves.Lung capacity increases.Singing clears sinuses and respiratory tubes.Singing tones your facial and stomach muscles.It boosts your immune system, helping to fight dis-

ease and prolonging life expectancy.Your confidence increases.And of course singing’s social benefits are important

too: Singing widens your circle of friends.“Singing fortifies health, widens culture, refines the

intelligence, enriches the imagination, makes for hap-piness and endows life with an added zest,” according to the American Academy of Teachers of Singing.

Singing increases poise, self esteem and presenta-tion skills.

Singing strengthens concentration and memory.Singing develops the lungs and promotes superior

posture.Singing adds a rich, more pleasant quality to

speech.Singing animates the body, mind and spirit.Singing enables the performer to delve into charac-

terization and acting.Singing stimulates insight into prose and poetry

and piques interests in the inner meaning of words.Singing enriches your ability to appreciate the art of

great singers. Singing is an ageless enjoyment — you are never

too young or too old.Singing is therapeutic both emotionally and

physically.How could you pass up those wonderful benefits? Whether or not you become a world class singer is

not important. Sharing the joy of singing will enrich your life far beyond the notes and music.

Add a healthy, new dimension to your life. Join the Grand Olympics Chorus of Sweet Adelines

International for an evening of singing under the direction of our phenomenal director, Mike Menefee.

Sing yourself happy, fit

Grand Olympics Chorus of Sweet Adelines Inter-national meets at Sequim Community Church, 950 N. Fifth Ave., every Monday night at 6:30 p.m.

For more information about the group, visit www.grandolympicschorus.org, check Grand Olympics Chorus of Sweet Adelines out on Facebook or contact Nancy Anderson at 360-681-7546.

This article was originally published and written by the Barbershop Harmony Society and its staff. It was edited, adapted and republished with permission in Sweet Adelines International’s “The Pitch Pipe” in July 2011.

The Grand Olympics Chorus of Sweet Adelines International enjoys the benefits of singing during a practice session.

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Ring in 2013 with a run, walkIf you are looking for a way to celebrate the arrival

of 2013, consider a run or walk along the Olympic Discovery Trail.

Members of the Jefferson Trails Coalition will present the inaugural New Year’s Discovery 10K Run/Walk starting at 11 a.m. at the Discovery Bay Golf Course and along the Larry Scott Memorial Trail in Port Townsend.

The event will take place on the newest section of the Larry Scott Memorial Trail.

Runners and walkers of all ages are invited to partici-pate in the event.

Dogs are not allowed on the race course. The race course will start and end at the Discovery

Bay Golf Course clubhouse, located at Cape George Road and South Discovery Road.

The course will include a loop route through the golf course, connecting to an out-and-back route on the Larry Scott Trail located south of Port Townsend.

First, second and third places will be awarded in the following age divisions for males and females: 5 to 10; 11 to 19; 20 to 29; 30 to 39; 40 to 49; 50 to 70; and 70 and older.

Day-of-race registration starts at 9:30 a.m. at the clubhouse. Cost on race day is $25 per person, which includes a knit race beanie, or $20 without a beanie.

For more information about the New Year’s Discovery 10K Run/Walk, phone Jeff Selby at 360-385-0995 or email him at [email protected].

Weight loss challengeOlympic Weight Loss Challenge raises funds while participants drop pounds

The Olympic Weight Loss Challenge encourages adults at all fitness levels to lose weight while offer-ing participants a chance to win cash and prizes.

The challenge also raises money for Volunteers in Medicine of the Olympics (VIMO) — which provides medical care to uninsured adults.

People can join the 16-week challenge as an indi-vidual participant or in pairs.

The entry fee is $100 per individual or pair. The challenge kicks off with a weigh-in event at

Therapeutic Associates Physical Therapy, 1114 Georgiana St. in Port Angeles, from 9 a.m. to noon Saturday, Jan. 5. The challenge ends with a weigh-out event on Saturday, April 27.

All participants must attend the weigh-in to pay the entry fee and sign a waiver.

The person who loses the highest percentage of

weight in each category, male and female, will win the grand prize: $500.

Additional cash prizes will be awarded to second- and third-place finishers and to the top three pairs with the highest combined weight-loss percentages.

Half of the remaining proceeds will be donated to VIMO and half will be divided among competitors who lose at least 5 percent of their body weight.

Last year, those who lost at least 5 percent of their body weight took home $91.

The challenge includes weekly educational and inspirational seminars, raffle drawings, injury screenings, walking or running group sessions, incen-tives from local businesses and a T-shirt for everyone who loses at least 2 percent of his or her body weight.

Weight may be lost a variety of ways, except surgically.

People must be 18 years old or older to participate.For details, visit www.therapeuticassociates.com/

events/weightlosschallenge or phone Therapeutic Associates Physical Therapy at 360-452-6216.

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Dry eye — dealing with a common issue

Dry eye affects up to 40 million Americans, has many causes and has a variety of symptoms.

Those who suffer from dry eye know one thing: that it can be very uncomfortable.

Common dry-eye symptoms include scratchiness or grittiness, the feeling of a foreign particle in the eye, redness and even excessive reflex watering.

Attacking the cause vs. the symptomsThe underlying factor in dry-eye syndrome is

inflammation. Reducing inflammation on the surface of the eye

and regulating the glands that produce tears are essential to effectively managing dry eye.

Artificial tears and rewetting drops may offer temporary relief, but this only treats the symptom.

How the tear film affects dry eyeThe tear film has three layers: a water layer, an oil

layer and a mucous layer. The mucous layer is located on the eye surface and

provides natural lubrication. The next layer is the water layer, produced by a

gland under the upper eyelid. Finally, the outermost layer is the oil layer, which

is produced by glands along the rim of the eyelid; this layer protects the water layer from evaporating too quickly.

When any or all of the layers are not functioning correctly, the tears may become unstable or the tears may evaporate too quickly, resulting in dry eye.

Common causes of dry eyeDuring winter months, many experience dry eye as

humidity levels drop and home heating systems are activated resulting in drier air.

This often causes tears to evaporate more quickly.Other leading causes of dry eye include aqueous

gland dysfunction. In this situation, tear-producing glands do not

produce enough tear volume, or there is less-than-optimal tear composition.

Contact lens wearers are particularly susceptible to dry eye as soft lens materials require additional lubrication and a balanced tear film is vital to successful lens wearing.

In many cases, medicated eye drops may exacerbate dry eye in contact lens wearers.

It is estimated that up to half of contact lens wearers discontinue use due to discomfort sometimes caused by dry eye.

Relieving dry eyeMany doctors and patients reach for an eye drop to

provide immediate relief of dry eye. Unfortunately, that immediate relief is temporary. Much has been written about Omega-3 benefits

in recent years including its use as an effective

treatment of dry eye. As a natural anti-inflammatory, Omega-3s are

essential fatty acids that support healthy tear production and keep eyes moisturized.

In addition to Omega-3s, other anti-inflammatory ingredients like vitamins A, D3 and E, turmeric extract, green tea and evening primrose oil, have been known to significantly accelerate the time it takes to feel dry-eye relief.

Many eye care professionals are recommending oral anti-inflammatories as a first step to reduce ocular surface inflammation and regulate gland function without the unwanted side effects noted with topical agents.

Managing dry eyeLeading eye-care professionals agree that dry eye

is an ongoing issue that cannot be cured but can be effectively managed.

Oral dry-eye vitamins from brands feature all natural ingredients and provide dry-eye relief from the inside by reducing inflammation and regulating healthy tear production.

Get a jump on dry-eye season this winter.Consult with your eye doctor about an exam to

determine the type of dry eye you may have, and for more information on oral anti-inflammatory eye vitamins.

— story by ARA Content


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When the flu hits, manners may not be the first thing that comes to mind.

Yet, good “flu etiquette” and hygiene can go a long way in helping to prevent the spread of influenza.

While most Americans recognize that the flu virus spreads easily, they admit to sometimes forgetting their manners when they have the flu: a 2011 survey of more than 1,000 Americans found that three out of four Americans would go to at least one social situation if they had symptoms of the flu (out of a list of seven).

Influenza, or “the flu,” is a contagious viral infec-tion of the nose, throat and lungs which occurs most often in the late fall, winter and early spring.

Flu is a serious infection which is associated on average, with more than 200,000 hospitalizations due to flu-related complications and can lead to thou-sands of deaths every year in the United States.

“No one wants to spread the flu to family, friends or colleagues. Yet many of us admit to tossing our manners aside when we have the flu,” said Anna Post, great-great-granddaughter of Emily Post and co-author of the 18th edition of Emily Post’s Etiquette.

“Knowing how to politely cancel an event you’re hosting or how to avoid shaking your client’s hand because you’re sick can help avoid a potentially dif-ficult and awkward situation.

“By following appropriate flu etiquette, we can all play a role in preventing the spread of the flu virus.”

The Emily Post Institute offers the following eti-quette tips to manage common situations where the flu virus might be spread from one person to another:

1. Share space, not the flu — Covering sneezes and coughs is a good habit all year around, especially during flu season.

The flu virus can spread up to six feet away from coughing, sneezing or even just talking.

2. Know when to take a sick day — The flu is highly contagious, and the people you work with don’t want to get sick.

Knowing the symptoms of flu versus a cold is im-portant so you know when to take a sick day and see a doctor.

Remember the acronym F.A.C.T.S. to recognize if you might have the flu (Fever, Aches, Chills, Tired-ness with Sudden onset).

3. In tight quarters — It’s tough to point out someone’s behavior midflight with hours left to go.

However, flu is highly contagious. If there’s no other seat available, consider saying,

“I can see you’re not feeling well — would you mind covering your mouth when you cough? Thanks.”

Most people when prompted are eager to show good manners and do the right thing.

“Every year, millions of Americans get influenza. We are all personally responsible for helping to control its spread,” says Susan J. Rehm, M.D., medical director at the National Foundation for Infectious Diseases.

“The Centers for Disease Control and Prevention recommends flu vaccine as the first and most impor-tant step in preventing influenza, as well as good hygiene.

“If symptoms arise, see a doctor quickly. The flu can be treated with prescription antiviral medicines.”

To help children recognize flu symptoms, learn good habits and pass the time with a fun activity this winter, download a free coloring book by visiting FluFACTS.com.

On FluFACTS.com, you’ll find information to help you distinguish between flu and cold symptoms, sign up for flu alerts in your area, and download a free “Fight the Flu” iPhone app.

This influenza education campaign and survey are supported by Genentech, a member of the Roche Group.

— story by ARA Content

Flu season etiquette tipsTips everyone can follow to stay healthy even during the height of flu season

Knowing the symptoms of a flu versus a cold is important so you know when to take a sick day and see a doctor.


Five steps to help decrease your risk of heart disease Heart disease is the No. 1 killer of both men and women in the United States.Yet, it is largely preventable, and the risk for it can be significantly reduced by

embracing some healthy lifestyle changes. The good news is, many of these preventive changes are easy once you’ve com-

mitted yourself. The bad news is: I’m sure you’ve heard all of this before. Preven-tion is about taking action; health and wellness are about commitment.

1. IF YOU SMOKE, QUITSmokers have a higher risk of developing heart disease and of having a stroke,

among other chronic disorders.

Five ways to jump start a healthier you in 2013 1. GET WALKING

You don’t have to train for a mara-thon or spend 90 minutes in a gym each day to get the health benefits from exercise.

Walk briskly 150 minutes per week (30 minutes/five days per week) to get enough physical activity to help you live longer and healthier.

Research shows that is the amount needed to improve life expectancy and reduce your risk of breast and colon cancer, cardiovascular disease and diabetes.2. EAT YOUR FRUITS AND VEGGIES

A longer and healthier life has been associated with a vegetable-based diet in a number of studies.

Increase your fruit and vegetable intake to at least five servings per day (imagine a serving as what you could fit in the palm of your hand) to reduce your risk of cardiovascular disease and some forms of cancer.3. STOP SMOKING (OR CHOOSE NOT TO START)

Smoking increases your risk for multiple cancers as well as heart attacks and strokes.

Quitting is tough and oftentimes needs several attempts before one can be successful.

The good news is that there are more resources to help someone quit

than ever before including nicotine replacement, medications and behav-ioral training.

Make an appointment with your health-care provider to discuss smok-ing cessation or phone the Quitline (800-QUIT-NOW).4. MANAGE YOUR STRESS

Stress is a part of our daily lives and we cannot eliminate it. However, we can manage our stress better.

Consider taking a class in mindful-ness and meditation, which has been shown to be an effective treatment for a number of chronic conditions.

Twenty minutes of daily medita-tion has been shown to significantly decrease self-rated anxiety, depression and physical distress by as much as 44 percent.5. MAKE SURE YOUR PREVENTIVE MEDICINE CHECKLIST IS UP TO DATE

Are you due for colon cancer screen-ing? Is your blood pressure controlled? Are all your immunizations up to date? Do you know your ideal weight?

If you are not sure, plan a visit with your primary care provider for a well-ness or preventive visit.

Many insurance plans will provide some or all coverage for these exams annually (including Medicare now).

These visits are specifically to discuss healthy lifestyle habits and plan appropriate screening tests and interventions based on your age and risk factors.

5THINGS EVERYONE SHOULD DO IN 2013

The arrival of 2013 is an opportunity to adopt healthy eating and exercise habits, revamp fitness plans and strive to attain a variety of health and fitness goals.

We asked a few North Olympic Peninsula health experts for their top five suggestions for getting and staying healthy in 2013.

Here is what they said:

Five ways to jump start a healthier you in 2013 was written by Dr. Joseph Mattern, chief medical officer at Jefferson Healthcare, 834 Sheridan in Port Townsend. Dr. Mattern joined Jefferson Healthcare Primary Care in September 2003.

For more information about Jefferson Healthcare, phone 360-385-2200 or visit www.jeffersonhealthcare.org.

CONTINUED ON PAGE 9 >>>

FROM A PHYSICIAN:

FROM A CARDIAC SPECIALIST:

Five tips for safe medications1. CLEAN OUT THAT MEDICINE CABINET

Get rid of outdated medications and medications that you are no longer taking.

You don’t want to have unused medi-cations sitting in a medicine cabinet (or anywhere for that matter) as they be the target of misuse.

Ask your pharmacist about their medication take-back program, where unused medications can be returned for proper destruction.

Some medications will need to go to your local sheriff ’s office, so please check with your pharmacist first.2. ASK QUESTIONS

Being educated about the prescrip-tion and nonprescription medications you are taking is crucial to keeping yourself safe.

Be sure you know why you are taking each medication, and what to watch for with regards to side effects and therapeutic benefit.

If a medication isn’t working, be sure to call your pharmacist. 3. SEEK ADVICE ABOUT OVER-THE- COUNTER DRUGS AND VITAMINS

Pharmacists aren’t only there to

tell you about prescriptions, they can also help you with questions you have about over-the-counter medications and supplements.

With an ever increasing number of over-the-counter items available, it is important to make sure that they will not interact with each other or your prescription medications.4. FOLLOW DOSAGE INSTRUCTIONS

Skipping one of your pills and taking two the next time, stopping altogether once you feel better or taking more/less than the prescribed dose can be dangerous.

If you have questions regarding dosing instructions or what to do if you miss a dose, ask your pharmacist.5. STICK WITH ONE LOCAL PHARMACIST

Consolidate all of your medications at one pharmacy.

Although it is tempting to use mul-tiple pharmacies, and sometimes your insurance encourages/requires it, you can put yourself at increased risk of drug interactions.

Be sure to pick one pharmacy and get all of your prescriptions there, and if your insurance doesn’t allow you to do so, talk to them and explain the safety issues involved.

FROM A PHARMACIST:

Five tips for staying healthy was written by Joe Cammack, pharmacist and owner of Jim’s Pharmacy, 424 E. Second St. in Port Angeles. In addition to a full-service pharmacy, Jim’s Pharmacy offers home health products and equipment.

For more information about Jim’s Pharmacy, phone 360-452-4200 or visit www.jimsrx.com.


Five things for a healthy life 1. GO OUTSIDE

Try to get physical sensory contact with nature every day. Even the smallest wonders of nature like a blade of grass or a rock can be healing.

Take off your shoes, let the rain hit your face, touch a tree or pet an animal. Remember that you too are part of the natural world around you.2. SEEK SOLITUDE

Spend a little time each day in silence by your-self, ideally in nature. Just be present and observe through your senses.

Ask yourself how you are feeling, and then feel thankful to be alive right now.

Imagine how you can bring more good into the world in your own unique way.3. GET PHYSICAL EXERCISE

Move your body each day in ways that challenge you — preferably outside.

You don’t need to be an athlete, just choose to use

your whole body more in a variety of ways.Walk when you can, climb something, get upside

down, play on a trampoline, go swimming or lift something a little heavy. Be playful.4. KEEP A JOURNAL

Explore the power of your own written word. By writing, we can reinforce memories we wish to

keep, process challenging things, explore new ideas, keep track of new insights and pose questions we may one day find an answer for.

It doesn’t need to be perfect, as long as you will understand it later.5. KEEP GOOD COMPANY

Surround yourself with people you can mutually love, respect and can grow with. It is in living for others that we find ourselves.

Discover or develop a community of people who are willing to live on purpose, and for a purpose.

People who will honestly support each other in the journey of life and have a blast doing it.

When you quit smoking, you can begin to be able to modify or control six major independent risk factors for heart disease including cigarette and tobacco smoke inhalation, high cholesterol, high blood pressure, physical inactivity, obesity and diabetes.2. EXERCISE 30 TO 60 MINUTES A DAY ON MOST DAYS OF THE WEEK

Simply taking a 30-minute walk, or two 15-minute walks a day, can begin to shift your risk.

Exercise does not have to be high impact; you just need to commit yourself to being consistent.

The best way to do that is by making it part of your daily routine.3. BE A MINDFUL EATER

Eat a diet rich in fruit and vegetables. Choose lean meats and alternate sources of protein like beans.

Minimize trans fats in your diet, while selecting healthy fats and oils (not all fats are alike!). It’s important to learn to read food labels.

When you are informed about what you are putting in your body, it can help lead to better food selection on your part.4. DON’T FORGET TO ADDRESS YOUR STRESS

Stress is the result of your body releasing a hor-mone called adrenaline, and causes your breathing and heart rate to speed up and your blood pressure to rise — causing a natural response called “Fight or Flight.”

It isn’t healthy for you to have constant stress. It has been linked to damage in the artery walls of the heart, unhealthy eating habits and weight gain.

Fight stress with exercise, meditation, laughter, adequate sleep and other healthy habits.5. KNOW YOUR NUMBERS

It’s not meant to be cliché. It’s important to know your body mass index, blood pressure and cholesterol levels. See your family doctor and talk with him or her about your numbers.

As you begin to implement the steps towards a healthier lifestyle, you’ll likely see your numbers start to change for the better and that will make you feel good!

<<< CONTINUED: DECREASE YOUR RISK OF HEART DISEASE

Five steps to help decrease your risk of heart disease was written by Judy Tordini, director of cardiac services at Olympic Medical Center, 939 Caroline St. in Port Angeles.

For more information about cardiac care at OMC, phone 360-417-7486 or visit www.olympicmedical.org.

FROM A PRIMAL ARTS EXPERT:

Five things for a healthy life was written by Ben Sanford, founder and director of Tribal Edge primal arts training center in Sequim, which opened in 2002.

Sanford is a coach and instructor in a variety of classes and programs involving nature awareness and human potential at the Tribal Edge. Fitness classes, martial arts, survival, tracking, healing, rites of passage for youth and vision quest are some of the most popular.

For more information about Tribal Edge, visit www.tribaledge.info or phone 360-683-7641.

Don’t let winter keep you from enjoying the great outdoors. Take a walk, play outside or observe nature to stay healthy.

CONTINUED ON PAGE 10 >>>

Five things to do to prevent injuries 1. STRETCH DAILY

Many musculoskeletal injuries and overuse conditions can be avoided by performing a daily stretching program.

This could be performed as part of an exercise class, job site warm up or at home. Stretches must be held for a minimum of 30 seconds on each side.

Follow this link for a suggested stretching routine:

www.therapeuticassociates.com/education/sports-medicine/performance-running/stretching-routines.2) MAINTAIN PROPER POSTURE

Proper posture is having a straight line between your ear, tip of shoulder, hip bone and ankle. Sitting and standing up straight keeps the spine in proper alignment and helps to avoid muscle imbalances that can lead to injury.

Make sure your computer work station is set cor-rectly for you. Keyboards should be at elbow height and monitors at eye level.

FROM A PHYSICAL THERAPIST :Stretching each day can help prevent injuries.

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Five Things You Should Do in 2013 to Stay Healthy

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2. Stop Tobacco Use- Tobacco abuse is still the #1 health hazard.

3. Stop addictive behaviors: these sap your time, energy and resources.

4. Balance your lifestyle with enough sleep, eat a healthy diet, stay hydrated and exercise.

5. Manage Stress: stress triggers and aggravates illnesses with a severe toll on physical, mental and spiritual health.

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Five tips for healthy lungs People take too many of their organs for granted.Of course, as a pulmonologist I think people pay

too little attention to the health of their lungs.Keeping your lungs healthy is actually quite

simple. The following five tips can either keep your already healthy lungs in tip-top shape, or go a long way in improving them.1. DON’T SMOKE

By far and away the most important thing you can do is quit smoking.

<<< CONTINUED FROM PAGE 9: PREVENT INJURIES

If using a tablet or laptop for extended periods of time, get an external keyboard.

It is also important to adjust your car seat. Once sitting up straight, adjust your mirrors.

As you drive, your mirrors will act as a reminder to keep sitting up tall.3. WEAR GOOD SHOES

Commit to purchasing quality supportive shoes and limiting time spent barefoot, in heels or in flip flops.

Not only will your feet benefit, but the rest of your joints will be more supported. Look for signs of wear and replace those shoes.4. DECREASE YOUR FALL RISK AT HOME

Remove throw rugs and exposed cords. Remove clut-ter in walkways. Ensure you have proper lighting and handrails. Repair any broken or uneven steps indoors and out. Wipe up spills immediately.5. USE GOOD BODY MECHANICS

This applies to all activities at home and at work.Lift by squatting with your hips and knees. Always

face the item you are lifting. Also make sure to use your legs when doing things like shoveling, sweeping, vacuuming or picking up your children.

If you start having discomfort, stop, think about how your moving and make any necessary changes.

Five things to do to prevent injuries was written by Beth Sandoval, a physi-cal therapist and clinic director of Therapeutic Associates Physical Therapy, located at 1114 Georgiana St. in Port Angeles and 1400 W. Washing-ton St., Suite 102, in Sequim.

Sandoval is board-certified in orthopedics and has worked on the Peninsula for six years. For more infor-mation about Therapeutic Associates Physical Therapy, phone 360-452-6216 or visit therapeuticassociates.com.

Or just don’t start at all. Also avoid being around tobacco smoke. I can’t overstate this enough.

Tobacco smoke has been proven over and over again to severely damage your lungs.

No matter how long you have smoked, it is never too late to quit.2. KEEP YOUR LUNGS IN SHAPE WITH EXERCISE

Just like any muscle in your body, your lungs can get out of shape.

When you first start to exercise you will not be able to breathe as easily as you will once you are consistently exercising.

You do not need to resign yourself to sucking wind when you take a short walk. Take a 20-minute walk daily and you’ll feel your lungs getting stronger. It feels great!3. GET IMMUNIZED, ESPECIALLY FOR THE FLU

Influenza can be hard on your lungs when they are healthy. But when your lungs aren’t healthy the flu is significantly more difficult to recover from and can cause other serious health issues, and can too often be fatal.4. OPTIMIZE YOUR WEIGHT

You don’t want to be too thin or too fat. You want to fall into a healthy range on the Body Mass Index.

A healthy body weight ultimately helps every or-gan in your body, especially your heart and lungs.5. QUIT SMOKING

I meant it when I said it the first time.

FROM A PULMONARY SPECIALIST:

Five tips for healthy lungs was writ-ten by Rebecca Corley, M.D., Pulmonary Medicine of Olympic Medical Physi-cians Specialty Clinic, 844 N. 5th Ave. in Sequim.

For details, phone 360-582-2840 or visit www.OlympicMedical.org.

Keep your lungs in shape with regular exercise.

5 THINGS COVER STORY CONTINUES ON PAGE 11 >>>

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Five ways to get your kids to eat healthier

Some of the most challenging times I have spent in a kitchen have also been some of the most innocent.

The act of figuring out what to feed the kids and better yet will they actually eat it can rock any seasoned culinarian to the core.

“Daddy that’s yucky” followed by a barrage of “No, no, no” rival any epi-sode of Hell’s Kitchen.

I am reduced to pleading for a small taste with the promise of a sweet treat.

So here’s the big conundrum, how to get kids (mine are 2 years old and 4 years old) to eat healthy food?1. INCLUDE KIDS IN MENU PLANNING AND FOOD PREPARATION

This gets your kids engaged and interested in not only what they are eating but how it will be prepared.

Kids want to learn and this is a great opportunity to share in a family meal-time activity.

I dream of the day when I can plan a weeklong menu with my 2-year-old daughter. I will teach her how to an-ticipate the leftovers and how we will reinvent them. Then we will don our aprons, turn on some music and prep our menu for the week2. MAKE QUICK SNACKS WITH VEGGIES AND FRUIT

Cut celery and carrot sticks and put them in water for an easy snack. Add some peanut butter and raisins to cel-ery sticks for an “Ants on a Log” treat.

For another quick snack, cut small bunches of grapes or chunk pineapple and place in a bowl at eye level in the refrigerator for children to easily see and grab.

3. TOOTIE FRUITYFruit is Mother Nature’s candy and

one of the easiest ways to get kids to eat healthy. There are so many variet-ies available year-round.

Every single day can be a geographi-cal adventure from what can be picked in your backyard to an exotic island.

Citrus is always fun — everything from the simple Satsuma (cuties) to Buddha’s Hand.

My favorite is the apple taste test. Pit two different apples against one other. The winner moves on to tomor-row’s bout against a new contender.

Every contender hopes to be your child’s favorite apple of all time. Keep the score card on your refrigerator.4. NOTHING SELLS FOOD BETTER THAN AN ENCHANTED STORY

I love food history and how food af-fected history. From the early Pilgrims experiencing corn for the first time to the infusion of ethnic foods in our diets, food is part of the story.

I find out some of the facts utilizing Wikipedia. I can then add my own superstar twist and bam!5. A PRETTY SMALL STEP FOR MOM AND DAD AND HUGE LEAP FOR THE WEE ONES

The wonder, enjoyment and sense of achievement of planting a pea patch are amazing. Kids love being able to get their hands dirty (in a good way).

Plan your garden with your kids. Together, decide what types of veg-

etables and fruits your family would like to grow. Plant the seeds; watch the sprouts grow more and more each day.

The best garden plants for our area are cherry tomatoes, the “dig-me-up” potato and, of course, most berries are easy to cultivate and are good for kids.

FROM AN EXECUTIVE CHEF:

Five ways to get your kids to eat healthier was written by Arran Stark, director of food services at Jefferson Healthcare, located at 834 Sheridan in Port Townsend.

For more information about Jefferson Healthcare, phone 360-385-2200 or visit www.jeffersonhealthcare.org.

< Including children in menu planning and mak-ing grab-and-go snacks with fruits and vegetables helps children eat healthier diets.

<<< 5 THINGS COVER STORY CONTINUED FROM PAGE 10



Five tips for healthy skin 1. PROTECT YOURSELF FROM THE SUN

Use sunscreen daily. Seek shade between noon and 4 p.m. when rays are strongest.2. DON’T SMOKE

Smoking depletes the skin of oxygen and nutrients that are important to healthy skin. It also damages collagen and elastins — the very important fibers that give our skin its strength and elasticity.3. CLEANSE AND MOISTURIZE

Gently cleanse your skin every day to remove makeup, dirt and buildup.

Moisturize daily to prevent prema-ture lines and wrinkles.4. EAT A HEALTHY DIET

There are several fruits and veg-etables that are beneficial to our skins health. Eat plenty of whole grains, lean proteins, fruits and veggies rich in vitamin C and high in antioxidants.5. MANAGE STRESS

Distress can make skin sensitive and trigger breakouts along with other skin problems.

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Five recommendations to have a healthy, happy 2013 1. SMILE

Research has proven that by smiling, you can actually improve your mood.

Also, by mimicking other people’s facial expressions, you may be more able to feel empathy for that person.2. SHAKE UP YOUR ROUTINE

The current trends in fitness are body shock or muscle confusion programs.

These programs require you to change around your exercise routine so your body does not become accustomed to the same movements. Build your own program; you’ll shock yourself.3. CREATE GOALS

Make goals that are attainable and measurable. Saying “I’m going to be healthier next year” doesn’t work.

The goal to lose 10 pounds a week for 10 weeks isn’t a good one either. It’s only possible to lose about 1 to 3 pounds of fat a week by utilizing healthy eating habits and an aggressive exercise program.

Make sure to do your New Year’s resolution homework before choosing the right one.

Five recommendations to have a healthy, happy 2013 was written by Taylor McDonald, direc-tor of the Sequim Aquatic Recreation Center, 610 N. Fifth Ave. in Sequim.

McDonald is a certified aquatic fitness instructor and certified parks and recreation professional who has worked in the recreation and well-ness industry for more than 16 years.

For details about SARC, visit www.sarcfitness.com or phone 360-683-3344.


FROM A FITNESS DIRECTOR: 4. EXPLORE PRODUCETry something new in the produce

aisle until you’ve tried it all, or at least the stuff you haven’t tried before.5. CHILLAX’

There are several ways that stress can lead to weight gain, which for most of us leads to more stress.

A couple ways to reduce stress include journaling, laughter, physical activity, and (believe it or not) turning off the TV.

By killing the tube, you are more likely to do something productive and creative.

FROM AN ESTHETICIAN:

Make time to do things you enjoy and encourage a healthy state of mind.

Jodi Fairchild is licensed in medical esthet-ics and has been working in the cosmetics/skincare industry for six years.

For more information, phone Skincare Suites Spa, 133 E. First St. and 106 N. Lincoln St. in Port Angeles at 360-565-0200 or visit www.skincaresuites.com. 5 THINGS STORY CONTINUES ON PAGE 13 >>>

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Five ways to infuse wellness into your workday

Let’s face the fact: We spend much of our waking hours at work. Whether it’s 18 hours a week (or less!) or 40 hours a week (or more!), when we’re at work we often forget to take care of ourselves.

I have yet to find a rule or company policy that indicates employees should not be happy. I’m sure that wherever you work, there isn’t a written rule that says you have to be miserable.

In fact, I’d wager a guess that most businesses want, if not need, their employees to be happy and healthy.

You may face a situation at work that is out of your control. The wonderful thing about being human is there are things we can control, such as our perspec-tive and our attitude and ultimately we can make choices to help ourselves:1. BE NICE

Seriously, just be nice. It’s not that hard. Smile at your teammates, ask your boss about her weekend and get to know your customers.

Being helpful and genuine not only make people around you feel better, but it goes a long way in help-ing change the way you feel.2. MAKE YOUR BREAK HEALTHY

Take a brisk walk as you eat an apple. Take the stairs (and throw in a few more flights for good mea-sure). Have some 3- or 5-pound weights in your work area and work the muscle in your arms.

My personal favorite is finding a fairly quiet area and performing some simple deep breathing exercises.

If you search the Internet, you will find quite a few physical and mindfulness exercises that you can do at your desk or while you wait tables.

FROM A WELLNESS COORDINATOR: 3. GET RID OF THE CANDY JAR I’m not going to lie to you; people will miss your

candy jar and may be even be rude about it. But by eliminating access to it you are less likely to eat too much of it.

Be good to yourself, you don’t need it there! If you need a snack stash, find some fruit, nuts or a healthy snack mix.4. PACK YOUR OWN LUNCH

Plan your meals a week in advance and take care to make your lunch and prep your snacks. Include things you enjoy that are healthy.

If you don’t know how to make a healthy lunch that’s right for you, talk to your family doctor about seeing a dietitian. You can also visit www.eatright.org for useful tools.5. PICK A DAY OR TWO WHERE YOU DON’T DRIVE TO WORK. INSTEAD WALK, RIDE A BIKE OR TAKE A BUS

If you have to drive, park a mile away. If you have to take a bus, get off a few stops early. By altering your perspective you can make this seem less like an incon-venience and more like an opportunity to improve your well-being.

Empower yourself to look beyond these five tips, reflect on your workday and discover opportunities to contribute to your physical and mental well-being.

Five things to improve overall fitness

1. CROSS TRAIN Cross training works your body in new and different

ways, preventing overuse injuries.Cross training can also be useful in rehabilitation

when an injury occurs and you want to stay in shape while healing. An example would be swimming or biking while recovering from a running injury.2. DO YOGA

Most of us who exercise regularly pick one thing we like to do and stick with it: cardio only, lifting weights only, etc.

Everyone needs cardio, strength work, balance and flexibility. Yoga gives you increased ability to balance, strength gains and flexibility.

Yoga also improves stamina and helps to boost your performance in other sports, workouts and day-to-day living like standing, sitting, lifting, etc.

You get the added benefit of focusing on how to breathe fully which helps to relieve stress and tension.

Find a style of yoga, class and instructor you like and work at your own pace.3. WARM UP AND STRETCH

Warming up before your workout gradually at a low intensity raises body temperature, elevates the heart rate slowly, increases the elasticity of muscles and connective tissue and prepares the body and mind for the more intense workout to come.

Stretching after your workout helps to prevent injury, soreness, cramping and increases overall flexibility.4. TRY NEW THINGS

If you take a Zumba class and find you have no sense of rhythm and hate the class, it does not mean you hate to exercise. It means you dislike a choreo-graphed class like Zumba and you might love spin or yoga. Or you might just prefer working out alone with your iPod.

Try new things until you find what you love because what you enjoy is what you will continue to do.5. START AN EXERCISE PROGRAM FOR THE RIGHT REASONS AND STICK WITH IT

Losing weight to fit into a bikini for vacation or a tight dress for a class reunion are not good reasons to start exercising.

There are numerous health benefits and reasons to exercise, so go into it with the mindset that you are going to be doing it for the rest of your life.

If you stop exercising after the reunion or vacation, will you truly be motivated enough to start all over again next time?

FROM AN EXERCISE TRAINER:

Five things to improve overall fit-ness was written by Mikki Reidel, a fitness instructor and personal trainer at the Clallam County Family YMCA, 302 S. Francis St. in Port Angeles.

Reidel has been an instructor for 20 years and teaches yoga, spinning, step aerobics, kickboxing, stability ball, Pilates, weight lifting and a Zumba-like dance fitness classes.

Five ways to infuse wellness into your workday was written by Bobby Beeman, communication and health promotions coordinator and chair of employee wellness committee at Olympic Medical Center, 939 Caro-line St. in Port Angeles.

For details, phone 360-417-7000 or visit www.olympicmedical.org.



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Five tips to be your best self1. CREATE A PERSONAL VISION FOR THE NEW YEAR

Creating a personal vision will help you get clear about the direction you want to move in and will serve as a compass to keep you on track.

Different than an intention, a personal vision will allow you to emerge the essence of you and will serve to remind you of what is most important.

A personal vision includes code words that connect you to your purpose and help you stay inspired.

When you establish a personal vision, you then need to ask, “who do I need to be to fulfill this vision?”2. SUPPORT YOUR VISION

Establish a new, positive self-image, create new habits, patterns and beliefs that will support you in fulfilling your personal vision.

Take a moment to visualize who you need to be to fulfill your personal vision. See, imagine and feel your desired outcome.

Simply ask yourself, “Does this habit, thought or pattern help me or hinder me?”

Choose that which helps you everyday and you will grow stronger in your ability to stay the course.3. INFORM YOUR SUBCONSCIOUS MIND

You probably know exactly what you need to do to achieve your goals. So why aren’t you doing what you know is best?

Most likely your subconscious mind doesn’t have the information it needs to support you. All of our habits and patterns are stored in our computer-like minds.

Hypnotherapy is one of the most supportive methods of making permanent changes by informing the subconscious mind, or by “updating” old files.

You can also practice affirmations on a regular basis and visualize, feel and experience your desired outcome. Anything you do repeatedly and consistently will be stored in your subconscious mind. So stay consistent and stay focused.4. CLEAR THE WAY

Release what is not in alignment with who you want to be and what you want to achieve. As you con-tinue to get clear, you will become more aware of what is no longer working and what you need to release.

You may be present to negative beliefs surfacing. Don’t be discouraged — it’s just your subconscious mind letting you know it has information that is in conflict with what you want to create.

With awareness, you can release these negative be-liefs and make room for beliefs that will support you. 5. REINFORCE YOUR VISION EVERYDAY

Stay focused on your desired outcome, but do take note of your progress along the way.

Acknowledge and affirm the changes and improve-ments, no matter how little they may seem. This will help you build momentum and also help reinforce the “updates” you have given your subconscious mind.

When you acknowledge positive changes, you send a message back to the subconscious confirming that this is what you choose and you empower your mind to work for you, not against you.

FROM A HYPNOTHERAPIST:


Five tips to be your best self was written Victoria Jazwic, a motiva-tional hypnotherapist at Pathways Holistic Healthcare, 127 W. Bell St. in Sequim.

Jazwic has experience in neuro-linguistic programming, graphology, dream therapy and guided imagery.

For details, phone Jazwic at 360-582-1211 or 360-477-0747.

Five tips to healthy living1. HAVE A COMFORTABLE, SUPPORTIVE BED

We spend one-third of our lives in our beds. Getting adequate rest and good quality sleep allows your body to heal and is crucial to function well during the day.

You are worth the investment in a good mattress!If joint pains are worse upon waking, your mattress

is not right for you and it’s time to replace it. 2. REMOVE, GREATLY REDUCE YOUR SUGAR

Sugar is the No. 1 inflammatory substance that we consume. It can cause a huge number of major health problems, including diabetes, high blood pressure and increased levels of cholesterol.

Many of us think we don’t consume much, but there are also hidden sources of simple carbohydrates that you may not recognize as causing inflammation. 3. GET DAILY, GENTLE EXERCISE

Keeping your body moving keeps it limber as you age. We naturally stiffen with age and lose range of motion. Many aches and pains are greatly reduced by keeping active.

Daily spinal stretches take less than five minutes and keep your body feeling and functioning well. Walk-ing, yoga and Pilates are effective for people of any age.

Exercise improves mood, helps eliminate toxins from the body and keeps your metabolism running higher.4. SUPPLEMENT YOUR DIET WITH WHOLE FOOD SUPPLEMENTS, FROM A REPUTABLE COMPANY

Our bodies have the capability of healing themselves when given the right building blocks. But for a variety of reasons, food alone often isn’t enough.

Processed foods, unfiltered water and environmental exposures to toxins have greatly increased our need for additional nutrition, in amounts that are practically impossible to get through food alone.

But, there is a major point that we’ve not been told as a consumers: multi- vitamins are not the way.

Regular vitamins that you buy off the shelf are usually synthetic, fractionated forms. Of course, supplements are just that a supplement to a diet rich in whole foods, preferably from local, organic sources.

No one program is right for everyone. Visit a nutri-tion professional who can tailor your supplements to your specific needs.5. HAVE FUN

The old adage that laughter is the best medicine still holds true. Laughing reduces stress and lowers blood pressure. And it just plain feels good. The important part is to set aside the time for relaxation and fun.

Make doing pleasurable activities a priority in 2013.

FROM CHIROPRACTORS & NUTRITIONISTS:

Five tips to healthy living was written by Michelle Doyle, chiroprac-tor and certified active release technician, and Dale Fountain, chiroprac-tor, advanced nutritionist and owner of Fountain Chiropractic, 2041 E. Sims Way in Port Townsend.

For more information, phone 360-379-9284 or visit www.fountainchiropractic.info.

Schedule your annual checkup at a Jefferson Healthcare Clinic.Whether you or a loved one are in need of an annual check-

up, are injured or ill, you’ll find the convenient, quality care

you deserve at Jefferson Healthcare Clinics. Located throughout

your community, our comprehensive network of neighborhood

clinics offer services from Primary Care and Pediatrics to Urgent

Care and Internal Medicine. And because our lab and radiology

tests are tied electronically to Jefferson Healthcare, you’ll receive

quick, expert diagnosis from our dedicated team of specialists.

Now accepting new patients. Call or stop by today.

• Jefferson Medical & Pediatrics Group 915 Sheridan Suite B-103 Port Townsend (360) 385-4848

• Jefferson Healthcare Family Medicine 1010 Sheridan Suite 101 Port Townsend (360) 385-3500

• Jefferson Healthcare Internal Medicine 934 Sheridan Port Townsend (360) 385-5330

• Jefferson Healthcare Walk-In Clinic 934 Sheridan Port Townsend (360) 379-0477

• Jefferson Healthcare Primary Care 915 Sheridan Suite B-103 Port Townsend (360) 379-8031

• South County Medical Clinic 294843 US Hwy 101 Quilcene (360) 765-3111

• Jefferson Healthcare Port Ludlow Clinic 9481 Oak Bay Road Suite A Port Ludlow (360) 437-5067

• Jefferson Healthcare Women’s Health Clinic 915 Sheridan Port Townsend (360) 379-8031

• Jefferson Healthcare Madrona Family Medicine 1010 Sheridan Suite 202 Port Townsend (360) 385-5388

Get a healthy start on the New Year.2C

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INTRODUCTORY SAVINGS GOING ON NOW AT

You charge everything else.

Maybe it’s time to recharge™ yourself.

FREE DELIVERY • FREE SET-UP FREE REMOVAL • FREE FINANCING

It’s Time to Live Wider Awake!Experience the Recharge™

Sleep System.

Dealer Imprint Area

© 2012 Simmons Bedding Company. All rights reserved. Produced by IMAGINE ADVERTISING, INC. www.imagineadv.com. Although every precaution is taken, errors in prices and/or specs may occur in print. We reserve the right to correct any such errors.

EXPERIENCE THE recharge™ SLEEP SYSTEM

AirCool™ Design

AirCool™ Memory Foam

Independent Support Technology™

enhances air flow and dissipates heat to help keep you at your ideal sleeping temperature

conforms to your body,provides pressure point reliefand freedom of movement

promotes Proper Sleeping Posture™ all night long

Queen Set

$000model name


Queen Set

$000model name


Queen Set

$000model name


Queen Set

$000model name


INTRODUCTORY SAVINGS GOING ON NOW AT

You charge everything else.

Maybe it’s time to recharge™ yourself.

FREE DELIVERY • FREE SET-UP FREE REMOVAL • FREE FINANCING

It’s Time to Live Wider Awake!Experience the Recharge™

Sleep System.Queen Set

$129999blaine plush

Twin Set $899.99Full Set $1199.99King Set $1799.99

Queen Set

$159999anneliese plush


Queen Set

$179999noelle plush firm


Queen Set

$199999bryanna plush


2C717738


Documents

Healthy Living, December 2012