Special Sections - Healthy Living Fall 2018 by Sound Publishing

HE ALTHY LIVING AN ADVERTISING SUPPLEMENT PRODUCED BY PENINSULA DAILY NEWS & SEQUIM GAZETTE

EXERCISING

TO MAINTAIN A HEALTHY WEIGHT

PAGE 8

PLUS:

CARBON MONOXIDE WARNING PAGE 4 5210 CHALLENGE RECAP PAGE 6 STRETCH THE GROWING SEASON PAGE 10 HEPATITIS A OUTBREAK PAGE 14 STAVING OFF GOUT PAGE 15

FALL 2018

volume 14, issue 3

LA DAILY BY PENINSU PRODUCED PLEMENT ISING SUP AN ADVERT

HEALTHY LIVING Volume 14, Issue 3

■

FALL 2018

Produced and published by the PENINSULA DAILY NEWS & SEQUIM GAZETTE Advertising Department Ofﬁces: 305 W. First St., Port Angeles, WA 98362 360-452-2345 ■ peninsuladailynews.com 147 W. Washington St., Sequim, WA 98382 360-683-3311 ■ sequimgazette.com

Terry R. Ward, regional publisher Steve Perry, general manager Eran Kennedy, advertising director

Brenda Hanrahan and Laura Lofgren, special sections editors

on the cover

ING

LIV HE ALTHY

UIM NEWS & SEQ

GAZETTE

ISING EXERC AINTAIN

TO M HT HY WEIGPAGE 8 A HEALT PLUS:

PAGE 4 E WARNING MONOXID ON PAGE 10 CARBON ING SEAS THE GROW H TC 6 RE E ST RECAP PAG E NG LE 5210 CHAL AK PAGE 14 A OUTBRE HEPATITIS

FALL 2018

volume 14,

issue 3

<< What happens when you reach your ﬁtness goal — weight loss, strength gain, a few sizes down? A local Jazzercise instructor tells us how to maintain the results you’ve worked so hard for.

Page 8

Articles & submissions 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. Send articles, columns and photos (jpgs at 200 dpi minimum) to special sections editor Laura Lofgren at llofgren@peninsuladailynews.com. We cannot guarantee publication due to space and content considerations. If your submission is accepted, we reserve the right to edit it. Submitted articles are the opinions and beliefs of the contributing writer and in no way represent an endorsement by Healthy Living, Peninsula Daily News or Sequim Gazette.

Get Fit thisFallFall-ByByMarissa Marissa Pratt, MS, RD, CD Get Fit this Pratt, MS, RD, CD Fit this Fall-toBy MS,onRD, CD with a warm drink of With the arrivalGet of fall weather, it can be tempting skipMarissa your workoutPratt, and get cozy the couch

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Fall and weahead. and spring and summer arrive welead become moreseason activeour through outdoor activities and I challenge you to winter focus on acozy Fall up Resolution of enjoy holiday which to a each new year’s resolution “new year, new me” to getour ready for the warmer weather When enjoy feasts which lead to aJanuary new year’s resolution year,health new me” to get ready forsetthe warmer weather ahead. When spring “get fitholiday this fall”. Don’t wait until to take control“new ofactivities your and work nowI to goals for your health and fitness. and summer arrive we become more active through outdoor and adventures. challenge you to focus on a Fall Resolution and summer arrive we become active through outdoorfor activities and adventures. I challenge youcan to focus on a Fall Resolution of of Physical activity canJanuary bemore rewarding and beneficial your health. Regular physical activity helphealth maintain weight, reduce “get fit“get thisfitfall”. Don’t wait until to take control of your health and work now to set goals for your and fitness. fall”.conditions Don’t waitsuch untilasJanuary to take or control your health and high workblood now topressure, set goalsreduce for your health and risks ofthis health heartand attacks typefor 2ofdiabetes, reduce risks for falls,fitness. and even reduce Physical activity can be rewarding beneficial your health. Regular physicalactivity activity can help maintain weight, reduce Physical activity can be rewarding and beneficial for your health. Regular physical can help maintain weight, reduce symptoms of depression and anxiety. The American Heart Association (AHA) recommends: At least 30 minutes of moderate-intensity risks ofrisks health conditions such as heart attacks or type 2 diabetes, reduce high blood pressure, reduce risks for falls, and even reduce of health conditions such as heart attacks 2ofdiabetes, reduceor high blood risks for falls, activity and evenatreduce aerobic activity for at least 5 days per week forora type total 150 minutes, at least 25pressure, minutesreduce of vigorous aerobic least 3 days symptoms of depression and anxiety. The American Heart Association (AHA) recommends: At least 30 minutes of moderate-intensity symptoms of depression and anxiety. The American Heart Association (AHA) recommends: At least 30 minutes of moderate-intensity per week for a total of 75 minutes; or a combination of moderate and vigorous aerobic activity. The AHA also recommends moderate activity at least 5 days per week for a total 150minutes, minutes,or or at least least 25 minutes ofofvigorous aerobic activity at least 3 days aerobicaerobic activity for atfor least 5 days peractivity week for a total ofof150 25 minutes vigorous aerobic activity at least 3 days to high intensity strengthening at least 2 days per week for additional health benefits. per for week for a of total ofminutes; 75 minutes; orcombination a combination of moderateand and vigorous vigorous aerobic activity. The AHA alsoalso recommends moderate per week a Create total 75 or a of moderate aerobic activity. The AHA recommends moderate astrengthening goal that you activity can stick and2 is doable. It’s okay to start small and don’t be discouraged if you can’t make the high intensity at to least days perweek week foradditional additional health benefits. to highto intensity strengthening activity at least 2 days per for health benefits. recommended time goals. We all have to start somewhere and getting up and moving even for a shortifperiod of time is the better than Create goal you that you stick to and is doable.It’s It’sokay okayto to start small small and don’t bebediscouraged you can’t make Create a goalaFind that can can stick toup, and is hit doable. and don’tgym discouraged if you can’t make the or even doing nothing. a partner, layer and the sidewalks for astart walk, join the local to get access to exercise equipment, recommended time goals. We all have to start somewhere and getting up and moving even for a short period of time is better than than recommended time goals. to We all have to start somewhere andtype getting up anddomoving even for ago short period ofDotime iswork better find some workouts do from home. Ask yourself; what of exercise you like? Do you to the gym? you outeven at doing nothing. Find a partner, layer up, and hit the sidewalksfor foraawalk, walk, join join the local gym totogetget access to exercise equipment, or doing nothing. Find a partner, layer up, and hit the sidewalks the local gym access to exercise equipment, or even home? Do you like to go on walks? Whatever exercise you choose, make a goal and stick to it! Here is an example of a fitness goal: find some workouts to do from home. Ask yourself; what type of exercise do you like? Do you go to the gym? Do you work out at find some workouts to do from home. Ask yourself; what type of exercise do you like? Do you go to the gym? Do you work out home? Do you like to go on walks? Whatever exercise you choose, make a goal and stick to it! Here is an example of a fitness goal: at home?Do youFor likethe to next go on walks? youonchoose, make a goal and Istick to it! is walk an example of a fitness goal: two weeksWhatever after workexercise at 5:30pm Monday through Friday will go onHere a brisk for 30 minutes

243511 Hwy 101 W. Port Angeles, WAW. 98363 243511 Hwy 101

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On the Monday, Wednesday, at 5:30pm 7am I will my bike for 30 minutes Tuesdays, Thursdays For next two weeks afterFriday work at on ride Monday through Friday I willoutside go on aand brisk walk for 30 minutes I will walk at 5pm

forFor 30 the minutes on treadmill the gym.  twothe weeks after at work atat5:30pm on ride Monday through Friday Ioutside will goand on aTuesdays, brisk walk for 30 minutes  Onnext Monday, Wednesday, Friday 7am I will my bike for 30 minutes Thursdays I will walk at 5pm WA 98363 243511 HwyPort 101Angeles, W. forOn 30 Monday, minutes on the treadmillFriday at the gym.  Wednesday, at 7am I will ride my bike for 30 minutes outside and Tuesdays, Thursdays I will walk at 5pm Port Angeles, WA 98363 for 30 minutes thegoals treadmill at the gym. Whateveron your are, walk away from excuses and move towards getting fit this fall! What is your Fall Fitness Resolution?

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Whatever your goals are, walk away from excuses and move towards getting fit this fall! What is your Fall Fitness Resolution?

Beat winter blues with February relay race BY PENINSULA DAILY NEWS

The Olympic Peninsula has a new relay race coming this winter, and it’s a doozy. The 80-mile Frosty Moss Relay is slated for Saturday, Feb. 23, and team registration is open through midnight Feb. 21. There is no on-site registration. Teams of three or five runners will be allowed — any mix of age, gender and ability. The only caveat is that each member of a team averages a 12-minute mile or faster. The 15-leg course follows the Olympic Discovery Trail (ODT) and the Adventure Route, with the starting line at the ODT Camp Creek trailhead across U.S. Highway 101 from Klahowya Campground. The race ends in Blyn with an after party hosted by the Jamestown S’Kllalam tribe. Waves of runners will start at 6 a.m., 6:30 a.m. and 7 a.m. based on a team’s projected average pace. The Friday evening before the race, teams are asked to attend a meeting that includes packet pickups, rules and a

race support, plus an after-party at Jamestown S’Klallam tribal facilities with a meal, beverages (aka tasty local beer), music, awards and raffle prizes. Runners also get bragging rights for persevering through race day on the Olympic Peninsula in February.

safety briefing. The place and time of this meeting with be announced at a later date. According to the race’s website, frostymossrelay.com, The Frosty Moss Relay consists of 15 legs in a mix of distances (3.2 to 10 miles) on pavement and trail. Paved legs are mostly on former railroad grade, meaning relatively flat with some rolling hills. The Adventure Route is hilly dirt singletrack, not overly technical and includes a few miles of gravel road at the beginning. REGISTRATION The 2019 event is limited to 50 teams. A three-person team: $255 until Dec. 31; $300 Jan. 1 to Feb. 21. A five-person team: $425 until Dec. 31; $500 Jan. 1 to Feb. 21. HOW IT WORKS For the relay to work, runners will load up a vehicle with food, drinks and extra layers. Drivers will drop off the first-leg runner at the start line. This runner then runs to the next leg’s starting point (aka the relay

exchange). Meanwhile, the rest of the team drives to the next relay exchange and waits for the runner. Once the runner arrives, they tag the next runner, who then runs to the next exchange. The tired runner hops in the van, and this repeats until the end. WHAT’S INCLUDED All runners will receive a swag bag full of Frosty Moss Relay goodies and other surprises, a comprehensive event guide, a fully marked 80-mile course, on-course

ODDS & ENDS Relay teams are responsible for providing their own vehicle and should be self sufficient with food and water. Aid stations and Sanicans will be stationed at a few points along the course, but teams should not rely on them as their sole source of support. For everyone’s safety, teams that reach the exchange point at Carrie Blake Park (end of leg 13) after 8:30 p.m. will receive a “Go Directly to the Finish Line Party” pass (aka DNF). There is a chance runners will be hoofing it in the dark; runners must wear reflective vests, head lamps and blinker lights when the daylight dims. For more information on the relay and registration, visit frostymossrelay.com.

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CARBON MONOXIDE: The silent killer BY TRISH TISDALE

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Each year, more than 400 American die from unintentional carbon monoxide poisoning (not related to a fire), according to the Centers for Disease Control and Prevention (CDC). Carbon monoxide (CO) is an orderless, tasteless, colorless gas — traits which have earned it the name the “silent killer.” CO is found in fumes produced by burning fuel (such as that found in cars, small engines, stoves, fireplaces, gas ranges and furnaces). Without proper ventilation, CO can build up in enclosed spaces and possibly lead to carbon monoxide poisoning. CARBON MONOXIDE POISONING Carbon monoxide poisoning occurs when CO builds up in your bloodstream. It displaces the oxygen in your red blood cells, and as a result oxygen no longer reaches your tissues and organs. This can eventually cause you to lose consciousness and potentially cause permanent neurological damage or even death.

The CDC reports that more than 4,000 people are hospitalized each year due to carbon monoxide poisoning. A small amount of CO over a long period of time and a large amount of CO over a short period of time can both cause CO poisoning. At high concentration levels, carbon monoxide can be fatal in minutes. Anyone can fall victim to CO poisoning. Young children are especially susceptible because they have a higher breathing rate than adults. The elderly and people with chronic heart and breathing problems (such as emphysema and heart disease) are also at higher risk. The most common signs of carbon monoxide poisoning are similar to flu symptoms. • Headache • Weakness • Dizziness • Nausea • Confusion • Blurry vision • Loss of consciousness

• Shortness of breath CO DETECTORS About 60 percent of the smoke/carbon monoxide alarms installed in homes aren’t functioning due to a lack of maintenance. Maintain CO detectors the same way you maintain smoke alarms. Change the batteries at least twice a year — just as often as you change your smoke alarm batteries. Test the alarm monthly. Different brands of CO detectors respond to CO levels differently. Some detectors are more sensitive than others. Some sound an alert when they detect an elevated level of CO, some sound an alert at persistent levels of CO, and some only sound an alert at life-threatening levels. Review the instructions and operating materials that come with your detector to understand its sensitivity levels and what the alarms indicate. As with smoke alarms, carbon monoxide detectors should be installed on every COURTESY PHOTO level of your home and near sleeping Clallam 2 Fire-Rescue personnel install a areas. combination smoke alarm-carbon monoxide CARBON MONOXIDE continued on Page 5 >> detector in a house.

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<< CARBON MONOXIDE from Page 4

Avoid placing a CO detector directly near fuel-burning appliances. These appliances will emit some CO when initially turned-on. Detectors get the best reading when installed five feet from the ground. Install a detector near your garage. Cars produce carbon monoxide when they are running, and if you have an attached garage those gases can spread into your house. If your carbon monoxide alarm sounds, immediately go outside to fresh air. Do not try the find the source of the gas. Call 9-1-1 and wait outside until emergency personnel give you permission to return inside. Do a head count to make sure everyone safely exited the house. WAYS TO REDUCE CO • Have your heating system checked by a technician annually. • Have your chimney cleaned each year. • Never use a gas range or oven for heating. • Never use a portable gas camp stove indoors. • Never use a generator inside your home. • Never leave your car running in the garage. Open the garage door before starting your vehicle. • Ensure gas appliances are properly ventilated. Trish Tisdale is a volunteer EMT with Clallam 2 FireRescue in Port Angeles. She has been an EMT since 2003 and has also served as a firefighter, rescue diver and wildland firefighter.

Pumpkin facts for the fall BY METROCREATIVE

Halloween isn’t complete without jack-o’-lanterns, and jack-o’-lanterns can’t be made without pumpkins. Plenty of people are familiar with pumpkins thanks to their connection to Halloween and, of course, pumpkin pie. But few may know some of the more interesting aspects of this Halloween staple. • Indigenous to the western hemisphere, pumpkins have been grown in North America for 5,000 years. But while they might be indigenous to the west, pumpkins can be grown in the eastern hemisphere as well. According to contributors to the online pumpkin resource Pumpkin Nook, pumpkins are more popular in southern China than northern China. • History.com notes that pumpkin seeds do not have a long planting season. That gives pumpkin lovers preIdeally, seeds should be planted cious little time do their planting. between the last week of May and Once seeds are planted, pumpkin the middle of June. lovers must wait somewhere

between 90 and 120 days for the pumpkins to grow. PUMPKINS continued on Page 7 >>

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Local leaders manage monthlong challenge to live healthier lives The 5210 Challenge included: • Striving for at least 5 servings of vegetables and fruits per day • Getting 2 hours or less of recreational For most of us, making even one lifescreen time style change can be difficult to weave into • Getting in 1 hour of physical activity our busy lives. But this past July, 12 com• Drinking 0 sugar-sweetened bevermunity leaders took on a challenge to ages. make four major lifestyle changes each The 5210 program is in 34 states across day for the entire month. the country and reflects the four most The Clallam County Healthy Leaders important steps that research shows can 5210 Challenge was issued to local leaders positively impact our health, prevent chronic by Olympic Peninsula Healthy Commudisease and decrease excess body weight. nity Coalition, a regional nonprofit working to decrease chronic disease in our THE PARTICIPANTS MICHAEL DASHIELL | OLYMPIC PENINSULA NEWS GROUP communities. The group included Rebekah Miller Those who took part in the Olympic Peninsula Health Care Coalition’s 2018 Healthy Leaders 5210 Challenge were, from left, Rebekah Miller, Andra Smith, Eric Lewis, Cindy Kelly, Thom Hightower, Jim Stoffer, Nicole Brewer, Mark Ozias, Patty Lebowitz, Tom Sanford and Mary Budke. Not pictured is Jessica Hernandez. BY MONICA DIXON

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from Peninsula Behavioral Health; Eric Lewis and Thom Hightower from Olympic Medical Center; Clallam County Commissioner Mark Ozias; Nicole Brewer from Parenting Matters; Tom Sanford from North Olympic Land Trust; Andra Smith from Sequim Food Bank; Mary Budke from the Boys & Girls Club of the Olympic Peninsula; Patty Lebowitz from Sequim Free Clinic and Sequim Food Bank; Jessica Hernandez from the Port Angeles Food Bank; Jim Stoffer from the Sequim School Board; and Cindy Kelly from the Port Angeles School Board. The group met at the end of June to learn the ground rules and answer questions before beginning the monthlong challenge. Each leader was given a chart to keep track of their progress on each of the four

behaviors and were told the goal was not necessarily weight loss but an opportunity to live healthier lifestyles. Many of the “challengers” were eager to learn more about how insidious sugar is in beverages, and some were glum to hear they’d go the next month without their favorite fancy coffee beverages. They learned tips and tricks to stay active, monitor their screen time and replace it with other activities, plus ideas on how to incorporate more fruits and vegetables into their diets. A month later, on a warm evening near the end of July, the group met again to share the challenges and successes they’d faced over the past month. CHALLENGE continued on Page 9 >>

WHAT…is MELT®?! INTERESTED IN LEARNING HOW TO LIVE A MORE ACTIVE, PAIN-FREE, HEALTHY LIFE? MELT® Method a self-treatment, soft tissue technique using small balls and a soft foam roller may be the answer. The nervous system cannot relax and heal properly when it is receiving signals of pain. MELT® is used to treat an array of issues, such as stiffness, achiness, tension, digestive issues, arthritis, and neck and low-back pain.

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<< PUMPKINS from Page 5

That makes October a great and popular time to do some picking. • Pumpkin weigh-offs have become popular events in many communities. At such events, growers of giant pumpkins bring their largest ones to be weighed. In 2016, Belgian Mathias Willemijns grew a pumpkin that is believed to be the biggest ever grown. That pumpkin weighed an eye-popping 2,624.6 pounds. • Pumpkins support heart health. Perhaps because they’re most often associated with pumpkin pie and pumpkin-flavored beer, the health benefits of pumpkins might go unnoticed. But pumpkins are rich in antioxidants that can help prevent damage to eyes, and the potassium found in pumpkins can have a positive impact on blood pressure. Pumpkins also are a great source of beta-carotene, and some studies have linked diets rich in beta-carotene with a reduced risk of prostate cancer. • According to Fruits & Veggies - More Matters, a health initiative aiming to promote increased consumption of fruits and vegetables, pumpkins are fruits because they are products of the seed-bearing structures of flowering plants.

Pumpkins are part of the gourd family, which means they’re closely related to fruits such as cucumbers, honeydew melons and cantaloupes. Pumpkins are as fascinating as they are tasty, proving they are more than just a ubiquitous Halloween decoration.

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Maintain weight with consistent exercise Consistent, regular exercise burns calories and increases your metabolism, in turn making it easier to lose weight. I love to eat! And like many of you, I I tried various modes of exercise with have often struggled with 5, 10 or 20 little enthusiasm — jogging, yoga, bootexcess pounds. camp-type calisthenics, gym machines, atI have tried many diets. It’s always “the home videos, etc. Why didn’t they work for new thing,” the new biology, chemistry or me? They certainly work for some people. the new psychology of weight loss. I just didn’t like the activities for different But it wasn’t until I added consistent reasons; I found them hard, boring, lonely, aerobic exercise — Jazzercise for me — to too crowded, too slow or too fast. the mix that I could keep those pounds off But when I found something like and still really enjoy my love of eating. Jazzercise that offered variety, music, According to data from the 2013–14 dance, social connections and showed National Health and Nutrition Examinaresults, I was hooked! tion Survey (NHANES), about 70 percent You could be, too! You could actually of adult American men and women are look forward to your workout! overweight or obese. Regular physical activity has many benSUBMITTED PHOTO A person whose weight is higher than efits beyond weight control, including Anne Amar, owner of Peninsula Jazzercise in Port Angeles and Sequim, demonstrates a Jazzercise move. what is considered as a normal weight strengthening muscles, improving bone lifestyle we live today (our thumbs are the memberships won’t help you lose weight adjusted for height is described as being density, helping with diabetes managebody part that gets the most workout in a unless you use them. So the key is to find ment and improving mental health. overweight or having obesity. day), it’s not surprising that we don’t nat- something you actually enjoy doing, In order to lose weight and keep it off, It strengthens your heart, increases because then you will stick with it. urally burn all the calories we need to in the American Heart Association recomoxygen-loaded blood supply to your musExercise, whether the goal is to lose mends at least 25 minutes of intense aero- order to maintain a healthy weight. cles and brain cells and speeds up your Why is it that bad habits are so easy to weight, lower blood pressure, reduce bic activity three times a week (intense metabolism. stress or maintain weight, is not a quick pick up and good habits so hard to maincouch surfing does not count!). tain? All the best equipment or fancy gym fix or a one and done-type thing. Considering the generally sedentary EXERCISE continued on Page 11 >> BY ANNE AMAR

FOR PENINSULA JAZZERCISE

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Peninsula Daily News/Sequim Gazette

<< CHALLENGE from Page 6

As a whole, the group had made some remarkable changes they were able to carry through the month, especially including an increased awareness of how easy it had become to fall into behavior “ruts” prior to starting the challenge. In addition, many of the leaders challenged their colleagues, family and friends to accompany them on their challenge journey, helping to build support systems and accountability. Though weight loss was not the primary goal of the challenge, several leaders noticed their pants become a bit roomier. Thom Hightower, a hospital commissioner at Olympic Medical Center, has been a vegan for the past several years in response to some health concerns, so he already eats more than the five vegetables and fruits a day. But he found that when he increased his three-day-per-week walking habit to six days per week, he lost five pounds over the course of the month. Nicole Brewer, executive director at Parenting Matters, was surprised by how much time she spent on screens — tablets, phones, computers and television — outside of her work day. “I even made myself a little check box every day so I would only do five-minute

help make the healthier choice the easier choice for their staff and colleagues. Policy changes help turn short-term lifestyle changes into healthier ways of living over the long term.

“I EVEN MADE MYSELF A LITTLE CHECK BOX EVERY DAY SO I WOULD ONLY DO FIVE-MINUTE INCREMENTS, JUMPING ON MY PHONE JUST TO CHECK THINGS, AND FOUND IT WAS FAR TOO EASY TO QUICKLY GO OVER MY ALLOTTED TIME.” — Nicole Brewer, executive director at Parenting Matters, on decreasing her screen time increments, jumping on my phone just to check things, and found it was far too easy to quickly go over my allotted time,” she said. Eric Lewis, CEO at Olympic Medical Center, and Mark Ozias, Clallam County commissioner, both spent part of the month traveling on vacation and found it very difficult to eat plenty of vegetables and fruits while attending family functions or dining in restaurants. Lewis found he had to order an extra side of vegetables while dining out to accompany his meal. Ozias sought out any and all fresh produce that was offered and doubled up on it. Jim Stoffer, of the Sequim School Board, had several lengthy road trips over the month and found he had to forgo his usual habit of juice and doughnuts while he traveled.

Stoffer approached the challenge with great enthusiasm and was diligent in his choices over the month. He pre-packed snacks of fruit and vegetables in his car, loaded up with water and stopped at rest stops along the way to get in his walks. He also works with many youths in Sequim and switched out their typical high-sugar drinks and snacks for healthier options, thus spreading the challenge to the next generation. It’s not always easy to incorporate these changes into the work day, but Tom Sanford, executive director at North Olympic Land Trust, brought his staff outside for “walking meetings” and switched up the typical break room snacks with healthier options for the employees. All of the leaders shared the challenge with their work sites and began to identify potential policy changes that could

READY FOR THE CHALLENGE? Are you ready to take the 5210 Challenge? Even if you don’t go for all four steps, adopting one or two into your life can be the first step in becoming healthier for the long run. Perhaps you decide to stop buying sodas and switch to water, or add a quick walk in between appointments, or put on your headphones and head out around the block during your next phone call, or add one new vegetable or fruit to your meals for the week. That first step can snowball into bigger changes for your health. These leaders were able to find ways to live healthier over a month’s time, even with their incredibly busy schedules. Join them in taking the 5210 Challenge! Dr. Monica Dixon is a psychologist and registered dietitian and serves as the president of the Olympic Peninsula Healthy Community Coalition, a regional nonprofit working to decrease chronic disease on the Olympic Peninsula.

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HEALTHY LIVING

SEPTEMBER 2018

Stretching the growing season: Are you covered?

BY JEANETTE STEHR-GREENE

FOR CLALLAM COUNTY MASTER GARDENERS

The days are getting shorter and nighttime temperatures are dropping. Both are clear signs that winter is not far away, and the growing season will soon be behind us. But it doesn’t have to end for Clallam County gardeners quite yet. With an eye on the weather and the judicious use of plant covers, local gardeners can stretch the growing season by a month or more. This additional time could allow warm weather crops, such as peppers and tomatoes, to reach fruition, or cool weather crops, such as kale, chard and lettuce, to continue to produce in abundance. To extend the growing season, however, you have to do more than just cover a plant at night to protect it from the frost. As daytime temperatures fall, plant respiration and growth slows substantially. (The exact temperature at which growth slows depends on the particular crop.) To keep a plant producing, you need to warm the air around the plant during the day so that it not only survives, but thrives. But how do you do this? Greenhouses are the most well-known way to extend the growing season. But three less expensive approaches — cloches, floating row cover and low tunnels — also can do the trick. All act like mini-greenhouses, trapping air warmed by the sun during the day and reradiating residual heat from the soil at night. CLOCHES Cloches (sometimes called hot caps) are clear or translucent covers that fit around individual plants. Cloches are most commonly used early in the growing season to protect plants when they are small, but if a cloche is of sufficient size, it can be used in the

LORRIE HAMILTON This low tunnel consists of a ¾-inch PVC pipe frame covered with 6-mil plastic. Note that the tunnel has been opened to vent excess heat that can quickly kill plants on a sunny day. fall as well. Originally, cloches were heavy, bell-shaped glass covers placed on plants in the field. These versions have largely been replaced by plastic and woven structures that come in a variety of sizes, shapes and styles. Homemade cloches can be made out of recycled materials, such as milk jugs, 2-liter soda bottles and water cooler bottles with the bottoms cut out. Cloches can warm up considerably on sunny days, so be ready to remove or vent them. If you are using a cloche made from a recycled bottle, remove the cap during the day to vent heat and put it back on at night to keep heat in. Lightweight cloches will need to be anchored so they don’t blow over. Burying the bottom of the cloche in the soil or attaching a stake that can be driven into the ground will help. GROWING continued on Page 11 >>

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<< GROWING from Page 10

<< EXERCISE from Page 8

If you are using a recycled bottle, stick a stake through the open hole of the bottle and into the ground to keep it from blowing over.

Eventually your body burns calories more efficiently, even at rest. There also are factors such as balance, immune system boosting, stamina and lung capacity that benefit. As time goes by, we need these results as much or more than looking good in our skinny jeans.

GROWING continued on Page 13 >>

WHAT IS JAZZERCISE? Founded in 1969, it is the original dance workout party. But it has grown and changed with the times, constantly updating and improving. Led by certified fitness instructors, it is an easy-to-follow dance-based exercise program. In each 60-minute class, you get a fullbody workout, including warm-up, cardio, strength-training and stretching, thus burning up to 800 calories. The routines are set to a wide variety of popular music. We include the use of equipment, such as mats, hand weights, resistance bands and exercise balls. Don’t be intimidated; everyone works at their own fitness and intensity level.

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A REGULAR ROUTINE Fall is a perfect time to get into a regular exercise routine, as vacations and outdoor summer activities are coming to an end. The great thing about an aerobic dance program is that you can do it as many times per week as you like, rain or shine, summer or winter. Pick up that “good habit” and increase your fitness level before the stress, busyness and the temptations of the holidays arrive. For more information about Jazzercise in Port Angeles and Sequim, search “Peninsula Jazzercise” on Facebook, or visit jazzercise.com.

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FLOATING ROW COVER Floating row cover is a lightweight fabric made of spun-bonded polyester or polypropylene that is laid directly on top of the plants that need protection. Row cover allows sunlight, air and usually water to pass through while keeping warmth in. Row cover has many trade names (such as Reemay and Agribond) and comes in different weights. Heavier weight fabrics equate to greater frost protection, but transmit less light. They also are more likely to block rain, requiring irrigation beneath the cover. • Lightweight row covers allow 90 percent light transmission but do not AUDREEN WILLIAMS provide much frost protection. This cloche is made of a water-cooler bottle with the • Medium-weight row covers allow bottom cut out. The lid has been removed to allow 85 percent light transmission and frost venting of excess heat. protection down to 28 degrees. • Heavyweight row covers allow 30-50 tunnel is more suitable. percent light transmission and frost A low tunnel uses a framework to supprotection down to 24-28 degrees. port the cover above the plants and is It is important to secure row cover so usually around 2-to-3 feet high. that it does not blow away. Use anchoring Low tunnels can be built fairly easily pins or weigh down the edges with rocks, over existing plantings using inexpensive boards or shovelfuls of soil. materials such as 9-gauge wire or ¾-inch To prevent frost damage that can result PVC pipe. A frame of welded wire fencing from direct contact between plants and a creates a stronger frame that can better frosted cover, some gardeners place a half- hold up to the weight of water or snow gallon milk jug or other similarly sized accumulation. object under the cover to elevate it to just To build a low tunnel over a 4-foot wide above (not directly on) the vegetation. garden bed • Cut framing materials (that is wire, LOW TUNNELS pipes or fencing) into 7-foot lengths. (If the Although floating row cover is light bed is wider than 4 feet or you would like enough to lie directly on plants without the tunnel to be higher than 30 inches, damaging them, if snow or rain accumuyou will need to use longer pieces of framlates on top, the underlying plants can be ing material.) crushed. Under these conditions, a low

You can wear whatever comfortable workout attire you like — leggings, yoga pants, a T-shirt or tank top and supportive athletic shoes. You will be welcomed into a supportive “community” of women (and men!).

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WELLNESS SERVICES OMC AT THE YMCA Olympic Medical Center and the YMCA have partnered to improve the health of our community. Olympic Medical professionals at OMC’s Wellness Services office at the YMCA of Sequim offer programs focusing on chronic disease prevention, chronic disease management, and wellness. Call (360) 582-5050 to register or for more information.

Smoking Cessation – “Freedom from Smoking” Group sessions designed to help active smokers quit smoking. The class utilizes the American Lung Association’s “Freedom from Smoking” curriculum. This an evidencebased program that utilizes varied techniques and group discussions to help participants quit smoking. The program completes 8 sessions in 7 weeks. Participants are provided with the materials they need for the program. Cost: $75

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Fall Risk Reduction – “Moving for Better Balance” Evidence-based program designed by the Oregon Research Institute. Using Tai Ji Quan, participants will be led through a 12-week class designed to help improve balance and prevent falls. The program is endorsed by the Centers for Disease Control and Prevention (CDC), the Washington State Department of Health and the National Council on Aging. Cost: $125

Risk Factor Management Program Using a full biomechanical assessment, slow-motion videoanalysis and other screening tools, our licensed physical therapists will help you improve your running dynamics and address concerns regarding performance, mechanics, and injury risk reduction. Cost is $75 for initial assessment, plus $40 per additional assessment, or $150 for initial assessment with 2 follow-up assessments.

Exercise and education-based program intended for those who have known risk factors associated with cardiovascular or metabolic diseases. This is a preventive health program for individuals who wish to modify and control their risk factors in a community gym setting with clinically-trained staff members experienced in working with chronic disease populations. Cost is $66 per month for 3 days per week or $44 per month for 2 days per week.

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Peninsula Daily News/Sequim Gazette

<< GROWING from Page 11

• Bend these pieces into hoops and stick the ends into the ground across the width of the bed. (When using PVC pipes, some gardeners anchor 18-inch lengths of rebar partway into the soil and slip the ends of the pipes over the rebar.) • Space the hoops about 3 to 4 feet apart along the length of the bed. • Cover the frame with a piece of row cover fabric or 6-mil polyethylene plastic that is big enough to reach the ground plus about 6 inches on all sides. • Secure the row cover or plastic to the hoops with clips or by weighing down the edges with rocks, boards or soil. If the low tunnel frame is made of wire or PVC pipe, a ridgeline will help to stabilize the frame and support the cover when draped over the frame. To create a ridgeline, tie one single length of twine (or attach a long piece of bamboo or PVC pipe) to the top center of each hoop and secure tightly. A low tunnel can be erected over a raised bed by attaching electrical conduit clips to the sides of the bed and then inserting the PVC pipes into the clips. The diameter of the clips depends on the diameter of the PVC pipes but should provide a snug fit. As with most other season extenders,

temperatures inside a low tunnel can increase dramatically on sunny days; vent GOT GREEN the tunnel by rolling up the cover along one side or removing it completely. The Pacific Northwest is a difficult Need a little bit more cold protection at place to grow tomatoes. Actually, the night? plants grow well, but getting the tomaThese season extenders, if properly toes to ripen on the vine is another used, can increase daytime temperatures story. by 5-15 degrees Fahrenheit and provide Luckily, green tomatoes will ripen if frost protection down to 28 degrees. mature enough and harvested before But what if that is not enough? the first frost. Combine techniques. Just follow these easy steps: For example, two layers of floating row • Select the healthiest looking cover (one on top of the other) or a floating unripe tomatoes. Tomatoes starting to row cover inside a low tunnel will likely turn color and mature green tomatoes buy you a few extra degrees of frost prothat are glossy, whitish green and full tection. size will do best. Another way to gain a little more heat • Pick the tomato off the vine before is to place plastic milk jugs filled threea frost occurs; a tomato hit by frost will quarters full of water under an existing rot, not ripen. Remove the stems so floating row cover or low tunnel. (They are they do not rub other tomatoes and not filled to the top to allow room for expansion if the water freezes.) cause damage. During the day, the water in the jugs • Do not expose the fruit to sunlight will warm up and at night, the heat from such as on a window sill. Direct sunthe water will help keep temperatures light will increase acid production, under the covers higher. If painted black, the jugs will absorb and reradiate even more heat. the growing season going just a little bit Don’t let your vegetable garden come to longer. a chilling end. Use one (or a combination) of these season extenders to shield your Jeanette Stehr-Green has been a WSUplants from cold temperatures and keep certified Clallam County Master Gardener

TOMATOES? decrease sugar content and inhibit pigment formation. Instead store the tomatoes in a paper bag or cardboard box, one to two layers deep. Ideally, space the tomatoes 2-3 inches apart so that they do not touch or wrap them in newspaper to keep decay from spreading. Store the bag or box in a cool, dry area. • Check on the tomatoes a minimum of once a week for ripening; more often is better. • As tomatoes ripen, they give off ethylene gas which stimulates ripening. To slow the ripening process, remove the ripened fruits from the bag or box; to speed up ripening, leave the ripe tomatoes in with the green tomatoes. • Watch out for signs of decay or mold and remove the affected tomatoes immediately and discard. since 2003. Stehr-Green writes gardening articles for both the Peninsula Daily News and the Sequim Gazette and participates in a monthly gardening call-in program on KONP. 892200848

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Outbreak of hepatitis A: Are you protected? Hepatitis A outbreaks are not uncommon and have been linked to a host of foods that are eaten raw or minimally Hepatitis A is a vaccine-preventable dis- cooked or require hand contact after cookease that can damage the liver (and other ing including raw oysters and other seaorgans). It differs from other causes of food, pastries, sandwiches, frozen strawhepatitis, such as hepatitis B and C, in a berries, lettuce and green onions. number of ways. Because symptoms do not appear until, Hepatitis A is caused by a highly conta- on average, four weeks after exposure to gious virus that spreads when a suscepti- the virus, tracing the source of an outble person unknowingly ingests the virus break once cases are recognized is difficult. in food or drinks contaminated by fecal When an outbreak results primarily from material from an infected person. to person-to-person spread, investigation It also can spread by sharing contamiand control is even more challenging. nated personal items, such as towels, An ongoing outbreak of hepatitis A is a utensils and toothbrushes, or through sex reminder of how quickly (and far) hepatiwith an infected person. tis A can spread and the importance of Most adults with hepatitis A develop taking steps now to protect yourself. symptoms, including extreme tiredness, This particular outbreak began in San stomach pain, nausea and yellowing of the Diego in November 2016; as of August skin and whites of the eyes (known as 2018 the outbreak had spread to at least jaundice); in contrast, most infants and 10 other states, including Arizona, Arkanyoung children infected with hepatitis A sas, Colorado, Indiana, Kentucky, Mishave no or only mild symptoms. Even if souri, Ohio, Tennessee, Utah and West an infected person does not feel or look Virginia. (Laboratory subtyping of the sick, however, they can spread the virus. virus and epidemiologic investigations can Although those with the disease usually determine if cases are linked to the same recover in one to two months, about outbreak.) 40 percent are hospitalized and 10 to Although no national statistics have 15 percent have symptoms that last as been published, reports from affected long six months. In less than 1 percent of states link almost 5,000 cases to the outcases, the infection results in liver failure break. Hospitalization rates have been and death. significantly higher than normal, exceedThere is no treatment for hepatitis A ing 60 percent in some states; over three infection. dozen deaths have been reported. BY JEANETTE STEHR-GREENE & GERALD B. STEPHANZ JR.

A large proportion of infected persons in this outbreak have reported injection and non-injection drug use, homelessness or both. Homelessness and drug use often are interconnected and linked to unsanitary environments that can increase the risk of transmission through fecal matter. About one-third of those who have gotten sick in this outbreak, however, have not used drugs and are not homeless; employees from at least three food service establishments in different states have been investigated as part of the outbreak suggesting some cases could have resulted from secondary food-borne spread. Health departments across the United States, including those not currently experiencing cases linked to the outbreak (such as Washington state), are on alert and are taking steps to prevent further spread.

Although organized vaccination efforts are aimed at a subset of the population, anyone can benefit from vaccination if they have not already had hepatitis A infection. Full immunity requires two doses of the vaccination, given six months apart. The vaccine can be obtained from most area pharmacies, Clallam County Health and Human Services and many local health care providers. To further reduce your risk of catching or spreading the hepatitis A virus: • Always wash your hands after using the restroom and before eating or preparing meals for yourself or others. • Use your own towels, toothbrushes and eating utensils. • Do not have sex with someone who has hepatitis A infection. • Do not share food, drinks, drugs or cigarettes with other people. Ask your health care provider if vaccination is right for you.

WHAT CAN YOU DO? Vaccination is the most important tool to prevent the spread of hepatitis A infection. The Centers for Disease Control and Dr. Jeanette Stehr-Green is a medical Prevention has encouraged state and local epidemiologist and was interim Clallam health departments to vaccinate people at County Health Officer in 2015. She served high risk for hepatitis A — primarily the on the Clallam County Board of Health homeless or drug-using populations — from 2003-16 and has volunteered at Voland those who interact with people who unteers in Medicine of the Olympics are at high risk. (VIMO) free clinic in Port Angeles since They also recommend vaccination of 2008. Dr. Gerald Stephanz is a board-cerpeople who are at an increased risk of tified nephrologist and internist. He is the complications from hepatitis A infection Medical Director of VIMO and is chair of including those with 8/27/18 chronic liver disease. Clallam County Board Health. - Submit copythe - Final 3.25 X 3.75 (1/8ofpage) for Healthy Living S 892193273

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Prevention crucial in staving off gout

pain,” she said. If the gout case is particularly bad, a prescription, such as colchicine (an antiinflammatory), might be recommended. “These are medicines that bind uric acid or in other ways decrease the levels of uric acid in the system,” Brendel said. Once a patient has had gout, Brendel said, it is much more likely they will have a flare-up again. Aside from the big toe, gout can attack BY LAURA LOFGREN Gout can become chronic, but with the the ankle, wrists or fingers. FOR PENINSULA DAILY NEWS development of healthy eating habits and “It can get pretty nasty that way,” she monitoring of the disease, relief can be They call it the “disease of kings” or said. found. “rich man’s disease,” but gout feels anyIf a patient were to develop gout in Seafood, red meat and sugary drinks thing but regal. their elbow, Brendel said, it would be are linked with an increase in gout likeliGout is defined as pain and inflammatreated as a more severe form of the dishood if not eaten in moderation. tion occurring when too much uric acid ease because it’s a much bigger joint than “Alcohol is a huge trigger,” Brendel crystallizes and deposits in the joints. the wrist or the toe. added. “It really changes up your metabo“These crystals are monosodium urate “If someone had elbow symptoms, I’m lism and uric acid just builds up very crystals, which is an important distincquickly.” tion because there are many other mimics thinking this is probably not their first time [with gout]. This is probably a much Drinking two beers or more per a day of gout,” said Dr. Jinlin Brendel, a primore severe case.” for an extended time will increase your mary care physician at Olympic Medical According to Brendel, there are many risk for gout Physicians (OMP) Primary Care Clinic in diseases that can “prime the body to be “When you break down the diet, there’s Port Angeles. more susceptible to gout,” including hyper- two things I think of. One is foods that we Symptoms of gout include severe pain, tension, kidney disease (where the body know contribute to gout and those are redness and swelling in joints, frequently can’t process the uric acid well), diabetes things that you should eat less of. Then the big toe. Attacks can come suddenly, and obesity. there’s also foods that maybe help the often at night. Once diagnosed with acute gout, Brenmetabolism of uric acid to decrease that Pain and swelling can last anywhere del usually starts a patient with nonstebuild-up,” Brendel said. from days to weeks without treatment, Cherry juice has been linked as a preroidal ibuprofen-type products. Brendel said. But symptoms can resolve “They’re actually very helpful for the ventative against gout, as well as coffee on their own after some time.

and vitamin C-rich foods. “I would say the first category are foods that you try to avoid and is way more important. You could drink all the cherry juice in the world but if you’re still eating all the stuff that is causing [uric acid] build-up, it’s not going to do anything,” she said. “Dietary prevention is much more important.” If you do not make lifestyle changes after being diagnosed with gout, bony growths can develop in the inflamed joints. “It’s unfortunate because those are irreversible, so that person would need to seek surgery,” Brendel said. “We usually try to get ahead of it.” Brendel says gout is common on the Peninsula. “I’ve seen some people who have had three or flares in the last year.” While a good portion of those with gout are men, Brendel advises that women can get the disease, too. Like any disease, individuals should practice preventative measures, and that all starts with one’s diet. Eating in moderation, cutting back on alcohol and getting adequate exercise will surely lower your chances of developing gout. If gout is suspected, the individual should first visit with their primary care physician for an accurate diagnosis.

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Queen Set, Sale $Price

Twin Set

TwinXL.. $1569 $ 000 King Set Full....... $1999 $ 000 Queen.. $2149 King..... $2739

M O D EL N A M E

with the PURCHASE of a Beautyrest Black mattress

l Set

900

* 000 FREE BEAUTYREST® $

TYREST® CKER®

in Set

900 +

of up of towith the upPURCHASE to of a Beautyrest Black Queen Set, Sale Price MODEL NAME

BEAUTYREST® SLEEPTRACKER®