SMOKING :
A habit that slowly destroys your health
Many misconceptions make the rounds where smoking cigarettes is concerned. Whether you’re a smoker or not, here are some important facts to keep in mind.
• Among other things, smoking can lead to a decrease in taste and smell, a lack of energy, persistent bad breath, dry skin, coughing and shortness of breath.
• Smokers are at a higher risk of developing serious health problems, such as infertility, asthma, heart disease and certain types of cancer (e.g., lung, throat).
• Research has proven that around half of all smokers will die because of their tobacco use. What’s more, the life expectancy of a smoker is at least 10 years less than that of a non-smoker.
• Smoking five cigarettes or fewer per week can be enough for you
to become addicted to nicotine. According to experts, this addiction is comparable to that of illegal drugs such as heroin and cocaine.
Quitting smoking isn’t easy, but it’s a decision that’s good for both your health and your wallet. Do you want to give up cigarettes but need support? Talk to a healthcare professional like a doctor or pharmacist or visit canada.ca/en/health-canada/ campaigns/quit-smoking for practical resources.
DID YOU KNOW?
The smoke from a single cigarette contains over 7,000 chemical substances, of which 69 are known carcinogens.
WHAT TO DO IF YOU GET FROSTBITE
If part of your body has frozen from spending time outdoors on a cold day, here are some dos and don’ts to follow.
WHAT TO DO
Follow these steps if you think you have frostbite:
• Go inside and sit down in a comfortable chair.
• Gently remove anything covering the affected area, such as boots, socks or gloves.
• Warm the affected area gradually with your hands or another part of your body, such as your armpits or stomach. Don’t press too hard.
• Immerse the affected area in warm water.
• Gently wiggle the affected joints to stimulate blood circulation.
WHAT NOT TO DO
Here’s what NOT to do if you suspect you have frostbite:
• Don’t rub the affected area.
• Don’t use a heating implement such as a space heater or fireplace to warm the area.
• Don’t put pressure on the frostbite. If you have frostbite on your toe, avoid walking on it.
Once your skin has warmed up, the affected area may become numb, swollen, hot, sensitive or even painful. If you’re in a lot of pain, go to a pharmacy and get an over-the-counter analgesic.
SIGNS TO LOOK OUT FOR
One of the first signs that you have frostbite is a loss of sensation. Next, your skin will turn red and then white. It may also become rough. You may feel tingling, numbness and pain. Sometimes, you won’t feel anything, especially if your nerves are frozen. Prolonged exposure to the cold can make your skin turn hard and waxy.
DENTAL SENSITIVITY: CAUSES AND SOLUTIONS TO YOUR HEALTH!
Did you know that tooth sensitivity affects around one in three adults? Those affected may experience sharp pain in their teeth when drinking hot or cold beverages or eating acidic, sweet or spicy foods. Flossing, oral issues and even inhaling fresh air can also cause discomfort.
CAUSES
This phenomenon is called dentin hypersensitivity and is generally caused by receding gums. This exposes the roots of the teeth, no longer providing full protection to the sensitive dentin layer beneath the enamel. Tooth sensitivity can also be linked to damaged enamel.
SOLUTIONS
Toothaches can be frustrating and limit your food and drink choices. Fortunately, there are solutions to treat and prevent tooth sensitivity. Follow these tips to give yourself the best chance of
minimizing pain:
• Whenever possible, avoid acidic foods and drinks that can damage your enamel, such as orange juice and fizzy drinks. At the very least, drink them through a straw to reduce contact with your teeth.
• Make an appointment with your dentist to diagnose and treat any oral problems you may have, including gingivitis, cavities and bruxism.
• Use a toothpaste designed for sensitive teeth.
• Brush your teeth gently with a soft-bristled brush at least twice a day.
• Review your brushing technique. Ask your dental hygienist for advice.
Adopting healthy eating and oral hygiene habits can help you avoid tooth sensitivity. See your dentist for personalized advice.
MEDICAL DIRECTORY
ACUPUNCTURE
MIDDLE PATH ACUPUNCTURE
Ellensburg - 502 N. Anderson St.
Cle Elum - 402 1st St., Suite 104
509-925-1530
www.middlepathacupuncture.net
Audrey Barrett LAc
Jeff Lippincott EAMP, Lac., LMP
Rand Gillen LMP
Cortney Stever, LMP
Hours: Monday-Friday 9:30am-6pm Now offereing kinesiology for health, wellness, and nutritional support.
ADDICTION
& REHABILITATION
CENTERS
MERIT RESOURCE SERVICES
200 E. 3rd Ave. Ellensburg, WA 98926
509-925-9821
BARTH CLINIC
2141 Dolarway Rd., Unit 1 Ellensburg, WA 98926
509-925-7867
Jim Barth, SUDP-Administrator Meagan Takamori, SUDP-Clinical Director
SUNDOWN M RANCH | DRUG & ALCOHOL TREATMENT CENTER 2280 State Route 821 Yakima, WA 98901
800-326-7444
IDEAL OPTION
602 N 39th Ave STE 200 Yakima, WA 98902 (877) 522-1275
ASSISTED LIVING, RETIREMENT AND REHABILITATION CENTERS, RETIREMENT LIFE, ADULT COMMUNITIES & CARE HOMES
CASCADE MANOR
SENIOR APARTMENTS
101 Pearl Street, Ellensburg, WA 98926
509-925-3061
Genteel Establishment 781 Kaynor Road, Ellensburg, WA 98926
509-968-3469
HUNTINGTON COURT SENIOR APARTMENTS
306 E. Manitoba Avenue Ellensburg, WA 98926
509-925-5178
KITTITAS INTERACTIVE
Management (KIM)
305 N. Anderson St. Ellensburg, WA 98926
509-968-4432
AVISTA MEADOWS PLACE SENIOR LIVING
1008 E. Mountain View Ave. Ellensburg, WA 98926
509-260-3049
PACIFICA SENIOR LIVING
818 E. Mountain View Avenue Ellensburg, WA 98926
509-941-2297
PRESTIGE POST-ACUTE AND REHAB CENTER
1050 E. Mountain View Ellensburg, WA 98926
509-925-4171
PRESTIGE SENIOR LIVING AT HEARTHSTONE
802 E. Mountain View Avenue Ellensburg, WA 98926
509-925-3099
www.prestigecare.com
Prestige Senior Living at Hearthstone offers independent and assisted living with wellness programming and personalized care in a supportive community.
ROSEWOOD ADULT LIVING
Coldwell Banker Central 508 North Main Street Ellensburg, WA 98926
509-859-3474
GRACE MANOR ADULT FAMILY HOME
906 Seattle Ave Ellensburg, WA 98926 206-683-0821
RUTH’S HOME – NOVA HOUSE
301 E 3rd St, Cle Elum, WA 98922 (509) 304-9618
MEDICAL DIRECTORY
RUTH’S HOME – MALIBU HOUSE
401 Main St South Cle Elum, WA 98943 (509) 304-9618
RUTH’S HOME – BELAIR HOUSE
304 E 3rd St Cle Elum, WA 98922 (509) 304-9618
AUDIOLOGY, HEARING CENTERS, HEARING AIDS & ACCESSORIES
INLAND HEARING AIDS INC.
207 W. Tacoma Avenue Ellensburg, WA 98926 509-962-8488
NORTHWEST AUDIOLOGY
601 N. Main, Suite #1 Ellensburg, WA 98926 509-962-9575
Dr. Jenci Randall, AUD, CCC-A Dr. Josh Carpenter, AUD, CCC-A
VALLEY HEARING ASSOCIATES
2205 W. Dolarway Road, Unit 1 Ellensburg, WA 98926
Hours: Mon-Fri, 9:00am - 5:00pm, 877-919-1980 www.valleyhearingassociates.com
Bill Devany, H.I.S. Leo Oltman, H.I.S. At Valley Hearing we recognize the responsiblity to our community to advocate, develop and implement quality, comprehensive and cost-effective hearing healthcare to our patients.
MIRACLE-EAR
HEARING AID CENTER
1011 N Alder St Ellensburg, WA 98926 (509) 903-0490
THOMPSON AUDIOLOGY
1111 N 35th Ave Yakima, WA 98902 (509) 248-0933
BIRTH CONTROL, SEXUAL HEALTH, AND PREGNANCY CENTERS
CARE NET PREGNANCY CENTER of Kittitas County 111 E. 4th Avenue Ellensburg, WA 98926 509-925-2273
PLANNED PARENTHOOD –ELLENSBURG HEALTH CENTER
613 N. Pine Street Ellensburg, WA 98926
866-904-7721
CANCER TREATMENT & INFORMATION CENTERS
NORTH STAR LODGE
808 N. 39th Ave. Yakima, WA 98902
509-574-3400
CARDIOVASCULAR DISEASES SPECIALISTS
KV HEALTH - CARDIOLOGY
Kittitas Valley Healthcare Address: 603 S Chestnut St, Ellensburg Phone: 509-962-9841 www.kvhealthcare.org
MEMORIAL CARDIOVASCULAR
IMAGING CENTER
406 S. 30th Ave. Yakima, WA 98902
509-248-7715
CHIROPRACTORS
DAVID BRIDGEMAN, M DC
120 E. 1st Street Cle Elum, WA 98922
509-674-4448
CENTRAL WASHINGTON
CHIROPRACTIC
801 S. Ruby Street, Suite 1 Ellensburg, WA 98926
509-962-8008
Dr. Rich Anderson
2024
MEDICAL DIRECTORY
EAST CASCADE CHIROPRACTIC
202 W. 1st St., Suite 1
Cle Elum, WA 98922
509-674-5057
Dr. Jesse Messerschmidt
ELLENSBURG CHIROPRACTIC PS
109 S. Water Street, Suite 2
Ellensburg, WA 98926
509-962-2225
Dr. Gary Favero
ELLENSBURG INTEGRATED MEDICINE
304 S. Water St., Suite 103 Ellensburg, WA 98926
509-925-7246
ALPINE CHIROPRACTIC AND DECOMPRESSIONS
1011 N. Alder St. Ellensburg, WA 98926
509-962-2570
COUNSELORS & MENTAL HEALTH
CENTRAL WASHINGTON COMPREHENSIVE MENTAL HEALTH
220 W. 4th Avenue Ellensburg, WA 98926
509-925-9861
CHRISTIAN CARE SERVICE
1206 N. Dolarway Rd., Suite 210 Ellensburg, WA 98926
509-933-2273
CREATYOGA
Kristin Harper, M.ED. 103 E 3rd Ave, Ellensburg, WA 98926
509-899-0010
CROSSROADS COUNSELING
603 N. Main Street, Suite 1 Ellensburg, WA 98926
509-962-4300
Jackie Moore, MED, LMHC
EASTSIDE VOCATIONAL SERVICES
902 N. Enterprise Way Ellensburg, WA 98926
509-962-1950
JOHNSON, PHILIP
617 S. 48th Avenue Yakima, WA
509-966-2794
KITTITAS VALLEY COUNSELING Center LLC
413 N. Main Street, Suite D Ellensburg, WA 98926
509-925-4400
MOSAIC COUNSELING SERVICES
112 W. Railroad Cle Elum, WA 98922
509-674-5144
COMPREHENSIVE ON PEARL
707 N. Pearl, Suite E Ellensburg, WA 98926
509-925-9861
JILL SCHWARZ
603 N. Main, Suite 1 Ellensburg, WA 98926
509-962-6110
STILLWATER COUNSELING SERVICE
1206 N. Dolarway Road, Suite 203 Ellensburg, WA 98926
509-925-1840
ANDREA UTZINGER COUNSELING
Services Thomas Logan 103 E. 4th Avenue, Suite 200 Ellensburg, WA 98926
509-929-1984
MARCIA RORTY PHD
103 E 4th Ave, Suite 201
Ellensburg, WA 98926 (509) 607-6440
KIMBERLY FINGER LICSW
109 E. Third Ave., Suite 5
Ellensburg, WA (509) 559-5781
DENTAL
AVANTA DENTAL
306. S Main Street #1 Ellensburg WA 98926
509.505.5039
MEDICAL DIRECTORY
BIG COUNTRY FAMILY DENTAL
307 W. 1st Avenue, Suite 1
Ellensburg, WA 98926
509-962-6172
Dr. Robert Moon
CENTRAL WASHINGTON
ORAL & FACIAL (509) 663-0068 109 N Pine St Ellensburg, WA 98926
CENTRAL WASHINGTON
PEDIATRIC DENTISTRY
109 N. Pine Street Ellensburg, WA 98926
509-933-2973
Dr. Neal H. Smith, DMD
Dr. Amy B. Smith, DMD
CLE ELUM DENTAL CLINIC
206 W. 1st Street Cle Elum, WA 98922
509-674-2307
CREEKSIDE DENTAL
2601 Triple L Loop Ellensburg, WA 98926
509-933-4800
COMMUNITY HEALTH OF CENTRAL WASHINGTON
521 E. Mountain View Avenue Ellensburg, WA 98926
509-933-2400
SWIFTWATER DENTAL CARE 101 Harris Ave. Cle Elum, WA 98922
509-674-5153
Dr. Wesley Johnson, DDS
Dr. Niecole Coder, DDS
DR. MARK SIKS, DDS
215 E. 4th Avenue, Ellensburg, WA 98926
509-925-3200
MOUNTAIN VIEW DENTAL
708 E Mountain View Avenue
Ellensburg, WA 98926 (509) 962-2755
ellensburgdentist.com
Mountain View Dental is a long-standing Ellensburg dental office offering quality services including dental implants and same day crowns.
PARKER ORTHODONTICS
109 N. Pine Street Ellensburg, WA 98926
509-962-6902
PEARL CARE DENTAL
2401 W. Dolarway Road Ellensburg, WA 98926
509-925-6553
Cristina Bender, DDS PS Cary Chellis, DDS WIlliam McKibben, DDS
WILLIAM PHILLIP, DDS, PS
201 E. Mountain View Avenue Ellensburg, WA 98926 509 962-8299
SULLIVAN FAMILY DENTAL
305 E. 2nd Avenue Ellensburg, WA 98926
509-962-9020
Drs. Kevin & Margie Sullivan
SUNRISE DENTAL
601. N Main Street Suite 2 Ellensburg WA 98926
509.933.3300
DIALYSIS
DAVITA ELLENSBURG DIALYSIS CENTER
2101 W. Dolarway Road, Unit 1 Ellensburg, WA 98926 (833) 352-2148
DIETICIAN/NUTRITION
CARLI HILL, PLLC
200 E 4th Ave Ellensburg, WA 98926 (509) 426-7008
PEACE & NUTRITION
413 N Main St Suite A Ellensburg, WA 98926 (509) 607-8972
NESTED NUTRITION
422 N Pine St, Ellensburg, WA 98926
Hello@Nested-Nutrition.com
2024
MEDICAL DIRECTORY
ELECTROLYSIS
ELLENSBURG ELECTROLYSIS
171 Brown Road
Ellensburg, WA 98926
509-899-1166
GENERAL PRACTICE
COMMUNITY HEALTH OF CENTRAL WASHINGTON
521 E. Mountain View Avenue
Ellensburg, WA 98926
509-962-1414
Hours: 8:00am – 5:00pm www.chcw.org
ACCEPTING NEW PATIENTS
Services:
Full Range Family Medicine
Pediatrics
Pharmacy Services
Behavioral Health
Obstetrics
Psychiatric Services Care Coordination
On Site Lab
On Site Ultrasound
Osteopathic Manipulation Therapy
Nutrition Services, WIC, and First Steps
COMPASSDIRECT HEALTHCARE
100 W 3rd Ave, Ellensburg, WA 98926
Phone: 509-388-2345
Hours: Mon-Thur, 9am-5pm Fri. 7:45am-3pm www.compassdirecthealthcare.com
Dr. Byron Haney
Aaron Long, ARNP, PA-C
Zach Deffinbaugh, DNP
Included with Membership: Unlimited free visits, text your provider, same/next day appointments, discounted meds/labs, stitches, EKGs, weight loss management, +More!
KVH Family Medicine – Cle Elum
Kittitas Valley Healthcare
Hours: 8 a.m. to 5 p.m., Monday - Friday Address: 201 Alpha Way, Cle Elum Phone: 509-674-5331 or 509-962-5060 www.kvhealthcare.org
KVH FAMILY MEDICINE –ELLENSBURG
KITTITAS VALLEY HEALTHCARE
Located in KVH Medical Arts Center, 100 E Jackson Ave Suite 301 3rd Floor, Ellensburg, WA 98926
Phone: 509-933-8777 www.kvhealthcare.org
BASALT FAMILY WELLNESS
700 E Mountain View Ave, #505 Ellensburg, WA 98926
509-426-3750
GENERAL SURGERY
KVH GENERAL SURGERY
Kittitas Valley Healthcare
Hours: 8 a.m. to 5 p.m., Monday – Friday
Address: 611 S Chestnut St, Suite A, Ellensburg
Phone: 509-962-7390
www.kvhealthcare.org
HOLISTIC MEDICINE
TRUHEALTH AYURVEDA
717 E 1st St
Cle Elum, WA 98922
509-304-5518
truhealthayurveda.com
Ayurvedic workshops, pranic healing, counseling, essential oil classes, and Vedic astrology readings for individual, group, retreats, and corporate wellness events.
HOME HEALTH SERVICES
HOME CARE SERVICES
1206 W. Dolarway Road, Suite 217 Ellensburg, WA 98926
866-291-3017
509-962-6242
KVH HOME HEALTH
KITTITAS VALLEY HEALTHCARE
1506 E. Radio Road Ellensburg, WA 98926
Phone: 509-962-7438
www.kvhealthcare.org
LISA’S TENDER CARE
11852 Hwy 10 Ellensburg, WA 98926
509-899-1196
MEDICAL DIRECTORY
HOSPICE
KVH HOSPICE
KITTITAS VALLEY HEALTHCARE
309 E Mountain View Ave, Ellensburg, WA 98926
509-962-7438
www.kvhealthcare.org
HEARTS & HANDS OF KITTITAS COUNTY
302 E 2nd Ave Ellensburg, WA 98926 (509) 968-5117
HOSPITALS
KVH HOSPITAL
KITTITAS VALLEY HEALTHCARE
Hours: Open 24 hours
Address: 603 S Chestnut St, Ellensburg Phone: 509-962-9841
www.kvhealthcare.org
Hospital Services
Critical Care
Emergency Services
Family Birthing Place
Imaging Services
Laboratory Services
Surgical Services – Inpatient and Outpatient
Community Education
Birthing Classes
Cancer Support
Diabetes Education and Support
KVH Primary Care and Specialty Centers
KVH Family Medicine – Ellensburg
KVH General Surgery
KVH Home Health
KVH Hospice
KVH Internal Medicine
KVH Occupational Therapy
KVH Orthopedics
KVH Pharmacy
KVH Physical Therapy
KVH Speech Therapy
KVH Urgent Care – Cle Elum
KVH Women’s Health
KVH Workplace Health
KVH Family Medicine also at Cle Elum location
HOSPITAL EQUIPMENT AND SALES
KITTITAS MEDICAL SUPPLY
709 S. Main St. Ellensburg, WA 98926
509-929-3000
INSURANCE – LIFE, MEDICAL, HOSPITALIZATION, LONG TERM CARE & SURGICAL
AMERICAN FAMILY INSURANCE
315 N Sprague St, Ellensburg, WA 98926
509-933-2200
COUNTRY FINANCIAL
DEVIN SHANNON
302 N. Pearl Street Ellensburg, WA 98926
509-933-3000
FARMERS INSURANCE
SHAUN MONTGOMERY
300 N. Main Ellensburg, WA 98926
509-925-9633
Cle Elum 98922
509-674-2408
LAEL INSURANCE AND FINANCIAL SOLUTIONS
2301 W. Dolarway, Ste. 5 Ellensburg, WA 98926
509-962-8800
STATE FARM - SCOTT ROLLINS
INSURANCE AGENCY INC.
400 N. Pearl Ellensburg, WA 98926
509-925-1483
415 E. 1St Cle Elum, WA 98922
509-674-5107
VIRGINIA GAYKEN INSURANCE
205 S. Main Ellensburg, WA 98926
509-925-1811
“Trusted Medical Care Planning” Group Medical, Dental & Vision Family & Individual Health Plans
Medicare Supplements
Medicare Part D Rx
MEDICAL DIRECTORY
INTERNAL MEDICINE
KVH INTERNAL MEDICINE
Kittitas Valley Healthcare
Hours: 8 a.m. to 5 p.m., Monday - Friday
Address: 700 E Manitoba Ave, Suite 101, Ellensburg Phone: 509-925-6100 www.kvhealthcare.org
ARMORED INSURANCE
115 E 4th Ave Suite #228
Ellensburg, WA 98926
509-856-7138
MASSAGE
ALENTE SPA AND SALON
310 N. Pine Street
Ellensburg, WA 98926
509-925-2500
AWAKENING BODY MIND SPIRIT
814 E. 5th Avenue
Ellensburg, WA 98926
509-962-9656
EAST CASCADE CHIROPRACTIC
202 W. 1st St., Suite 1
Cle Elum, WA
509-674-5057
Dr. Jesse Messerschmidt
ELLENSBURG CHIROPRACTIC
109 S. Water, Suite 2
Ellensburg, WA 98926
509-962-2225
GAIA CENTER
109 E 3rd Ave., Suite 4
Ellensburg, WA 98926
509-929-2822
JOANN’S THERAPEUTIC MASSAGE
708 S. Tamarack Ellensburg, WA 98926
509-962-4968
JANE MCCLENNEYMOVE LIGHTLY
109 E. 3rd, Suite 1
Ellensburg, WA 98926
509-929-3838
MIDDLE PATH ACUPUNCTURE
502 N. Anderson St. Ellensburg, WA 98926
509-925-1530
Rand Gillen, LMT Cortney Stever, LMP
SCENTS OF TOUCH MASSAGE
305 N. Anderson St Ellensburg, WA 98926
509-899-3136
SHIATSU THERAPY
105 W. 5th, Ste 107 Ellensburg, WA 98926
509-925-4903
TWO HANDS AND HEART
509-929-2639
SUN RIVER MASSAGE THERAPY
301 W 2nd Ave, Ellensburg, WA (509) 859-6047
MEDICAL AESTHETICS
MARIPOSA MEDICAL AESTHETICS
309 N Pearl St, Ellensburg, WA 98926 (509) 306-8537
SKIN UNFILTERED MEDICAL AESTHETICS
1206 N Dolarway RD • Unit 210B Ellensburg, WA 98926 (509) 406-7208
WINNING FOUNDATIONS
CLINICAL SKINCARE
401 W 1st St Cle Elum, WA 98922 (509) 674-6960
MEDICAL SUPPLIES
KITTITAS MEDICAL SUPPLY
709 S. Main St. Ellensburg WA 98926
509.929.3000
MEDICAL DIRECTORY
MENTAL HEALTH SERVICES
CENTRAL WASHINGTON
COMPREHENSIVE MENTAL HEALTH
707 N. Pearl Street Ellensburg, WA 98926
509-925-9861
HORIZONS CLUB
220 W. 4th Avenue Ellensburg, WA 98926 509-925-1372
VALLEY PSYCHOLOGICAL SERVICES
2109 W Dolarway Rd, Ellensburg, WA 98926 (509) 968-5086
NATUROPATHIC
SWIFTWATER NATUROPATH
116 N. Oakes Ave. Ste 4 Cle Elum, WA 98922
Cle Elum Hours: Tues & Thurs. 9am - 5pm 413 N. Main St Unit H Ellenburg, WA 98121
509-240-8676
Ellensburg Hours: Mon. & Wed. 9am - 5pm, Fri. 9am - 12:30pm www.naturopathcleelum.com droliviafranks@gmail.com Dr. Olivia Franks
NEUROLOGISTS
NORTHWEST NEUROSCIENCES 3911 Castlevale Rd. Yakima, WA 98902
509-834-7050
Eduardo Meirelles, MD, PhD, FAANS, FRCSC Peter Gilmore, MD
KVH NEUROLOGY
KITTITAS VALLEY HEALTHCARE
700 E Manitoba Ave Suite 106, Ellensburg, WA 98926 (509) 933-8919
Kvhealthcare.org
OBGYN
KVH WOMEN’S HEALTH
KITTITAS VALLEY HEALTHCARE
Hours: 8 a.m. to 5 p.m., Monday – Friday 100 E. Jackson Avenue, Unit 200 Phone: 509-933-8720 www.kvhealthcare.org womenshealth@kvhealthcare.org
OCCUPATIONAL MEDICINE
KVH WORKPLACE HEALTH
KITTITAS VALLEY HEALTHCARE
Hours: Mon. – Fri. 8am to 7pm, Address: 702 E Mountain View Ave, Suite 2 509-933-8830
OCCUPATIONAL THERAPY
KVH OCCUPATIONAL THERAPY KITTITAS VALLEY HEALTHCARE
309 E. Mountain View Ave. Ellensburg, WA 98926
509-933-8677 www.kvhealthcare.org
MOUNTAIN VIEW OCCUPATIONAL THERAPY
700 E Mountain View Ave Suite 502 Ellensburg, WA 98926
509-934-2723
OPHTHALMOLOGISTS, OPTOMETRISTS & OPTICAL GOODS
FAMILY EYE CLINIC
707 N. Pearl Street, Suite D Ellensburg, WA 98926
509-925-9873
Cle Elum Office: 112 E. 2nd St. Cle Elum, WA 98922
509-674-4313
Dr. Sarah K. Storrs O.D.
PEARL STREET OPTICAL
317 N. Pearl St., Ellensburg, WA 98926
509-899-9333
Rachel M. Crites L.D.O.
PACIFIC NORTHWEST RETINA
2205 W. Dolarway Road, Unit 2, Ellensburg, WA 98926
206-215-3850
MEDICAL DIRECTORY
VALLEY VISION ASSOCIATES
2201 W. Dolarway Road, Ellensburg, WA 98926
509-925-1000
Robert Davis, O.D., F.A.A.O.
Abel W. Li, M.D.
Scott Oltman, O.D.
Erick Johnson, O.D.
Leo Oltman, L.D.O.
Jackelyn T. Meyer, OD
Jordan P. Dravitzki, OD
ORTHODONTISTS
PARKER ORTHODONTICS
109 N. Pine Street
Ellensburg, WA 98926 (509) 962-6902
CHRISTOPHER ORTHODONTICS
1206 N Dolarway Rd, Suite 101 Ellensburg WA, 98926 (509) 508-5346
ORTHOPEDIC SHOES, APPLIANCES & PROSTHETIC
KITTITAS ORTHOTICS & PROSTHETICS
1206 N. Dolarway, Suite 110 Ellensburg, WA 98926 509-925-7700
ORTHOPEDICS, ORTHOPEDIC SURGERY, BONE & JOINT
KVH ORTHOPEDICS
Kittitas Valley Healthcare Hours: 8 a.m. to 5 p.m., Monday – Friday Address: 611 S Chestnut St, Suite D, Ellensburg Phone: 509-933-8700 Kvhealthcare.org
DANIEL HIERSCHE, M.D.
ORTHOPEDICS AND SPORTS MEDICINE
700 E. Manitoba Avenue, Suite 106 Ellensburg, WA 98926 509-962-6727
ORTHOPEDICS NORTHWEST PLLC ELLENSBURG OFFICE
100 E Jackson Ave, STE #201, Ellensburg, WA 98926 (509) 454-8888
PEDIATRICS
COMMUNITY HEALTH OF CENTRAL WASHINGTON
521 E. Mountain View Avenue
Ellensburg, WA 98926
509-962-1414
KVH Pediatrics
Kittitas Valley Healthcare
100 E. Jackson Avenue, Suite 101 Ellensburg, WA 98926
509-962-KIDS (5437) Fax: 509-962-5438
Hours: Mon-Fri, 8:30 am - 5 pm
PERSONAL TRAINERS/FITNESS
ANYTIME FITNESS
2305 W. Dolarway Road
Ellensburg, WA 98926
509-925-5445
Experienced and knowledgeable Personal Trainers Red Light Therapy and Tanning
24/7 access to over 5,000 clubs
Clean, comfortable, and friendly
CLE ELUM’S 24 HOUR GYM
113 Harris Avenue Cle Elum, WA 98922
509-674-5696
EMPOWERED FITNESS
202 N. Pine St. Ellensburg, WA 98926
509-925-1810
THE GYM
427 N. Main Street
Ellensburg, WA 98926
509-962-6200
JAZZERCISE
2060 Vantage Hwy. Ellensburg, WA 98926
509-933-2348
ELLENSBURG CROSSFIT
301 W 2nd Ave, Ellensburg, WA 98926
(509) 330-5544
MEDICAL DIRECTORY
GARAGE STUDIO FITNESS LLC
413 N Pine St, Ellensburg, WA 98926 (509) 213-0085
PHARMACIES
FRED MEYER PHARMACY
201 S. Water Ellensburg, WA 98926
509-962-0533
KVH PHARMACY
KITTITAS VALLEY HEALTHCARE
603 S. Chestnut St (within KVH Hospital) Ellensburg, WA 98926 (509) 925-8484
Open 24 hours a day, seven days a week
RITE AID PHARMACIES
700 S. Main Ellensburg, WA 98926
509-925-4232
SAFEWAY PHARMACY
400 N. Ruby Ellensburg, WA 98926
509-962-5096
SUPER 1 FOODS
200 E. Mountain View Ellensburg, WA 98926
509-962-7770
WHOLE HEALTH PHARMACY
800 S Pearl Street Suite 1 Ellensburg WA 98926
509-925-6800
PHYSICAL THERAPY
ARGONAUT PEAK PHYSICAL THERAPY
722 E. University Way Ellensburg, WA 98926
509-962-1553
Wondering if you need a referral from your doctor to start treatment? Washington is direct-access start without one in-hand.
CANYON VIEW PHYSICAL THERAPY
100 E. Jackson, Suite 201 Ellensburg, WA 98926
509-925-6220
Fax: 509-925-6221
Natalie Joyce, MPT
Nick Gray, DPT
Josiah Mitchum, DPT
Our goal is to help you get back to the things you love! Don’t let pain keep you from life.
KVH PHYSICAL THERAPY
KITTITAS VALLEY HEALTHCARE
301 E Mountain View Ave, Ellensburg
509-962-7386
Cle Elum
201 Alpha Way, Cle Elum
509-674-5331
Kvhealthcare.org
NORTHWEST PHYSICAL THERAPY
105 N. Pennsylvania Ave. Cle Elum, WA 98922
509-674-0908
PODIATRISTS
CASCADE FOOT & ANKLE
611 S, Chestnut Ave. Suite C Ellensburg, WA
509-925-4633
2460 Racquet Lane Yakima, WA
509-225-3668
PUBLIC HEALTH
KITTITAS COUNTY PUBLIC HEALTH DEPARTMENT
507 N Nanum Street Suite 102 Ellensburg, WA 98926
509-962-7515
VASCULAR SURGERY
CENTRAL
VALLEY
VASCULAR CENTER
1005 W. Walnut St., Suite 120 Yakima, WA 98902
509-454-6545
2024
MEDICAL DIRECTORY
SENIOR CITIZEN SERVICE ORGANIZATIONS
AGING & LONG-TERM CARESOUTHEAST WASHINGTON
206 W. 1st Avenue
Ellensburg, WA 98926
509-925-8765
altcwashington.com
ELLENSBURG ADULT ACTIVITY CENTER
506 S. Pine
Ellensburg, WA 98926 509-962-7242
LIVING WELL - LISE MCGOWAN
509-607-9980
SENIOR NUTRITION PROGRAM
506 S. Pine St., Ellensburg, WA 98926
509-933-3333
SPEECH PATHOLOGISTS
KVH SPEECH THERAPY
KITTITAS VALLEY HEALTHCARE
309 E. Mountain View Ave. Ellensburg, WA 98926
509-933-8677
Kvhealthcare.org
SUMMIT SPEECH THERAPY
700 E Mountain View Ave Suite 502 Ellensburg, WA 98926 509-731-4018
URGENT CARE
KITTITAS VALLEY URGENT CARE
Kittitas Valley Healthcare
Monday - Friday, 8am - 7:30pm
Saturday & Sunday 9am - 5:30pm
Holidays 10am - 6pm
702 East Mountain View Ave, Ste. 1
Ellensburg, WA 98926
Phone: 509-968-KARE
KVH URGENT CARE – CLE ELUM
Kittitas Valley Healthcare
Hours: 10 a.m. to 10 p.m. daily
Address: 214 W 1st Street, Cle Elum, 98922
Phone: 509-674-6944
kvhealthcare.org
Resources Available at Facility: After hours medical care for patients with minor illnesses or injuries. Lab and x-ray on-site. No appointment Needed.
UROLOGIST
YAKIMA UROLOGY ASSOCIATES
Adult & Pediatric Urology Clinic
2500 Racquet Lane #100 Yakima, WA 98902
509-249-3900
Surgery: 509-249-3910
VITAMINS & FOOD SUPPLEMENTS
BETTER LIFE NATURAL FOODS
416 N Pine St Ellensburg, WA 98926
509-925-2505
TO YOUR HEALTH!
8 tips to relieve headaches
Headaches have many causes, including stress, illness, substance abuse, lack of sleep, poor posture and more. The next time you have a headache, use these eight tips to try and relieve it: 1. Drink plenty of water.
2. Sit somewhere quiet and do something relaxing.
3. Take a pain reliever. Ask your pharmacist for advice on which one is right for you.
4. Gently massage your head, neck and shoulders.
5. Use essential oils known to soothe headaches. Lavender is a
Celebrate Life at Every Age
good choice.
6. Drink a cup of coffee.
7. Apply heat or cold to painful areas, such as your forehead and neck.
8. Do yoga.
After a bit of trial and error, you’ll discover which tips work best for you. If these solutions don’t work, or if your pain is sudden and hard to bear, consult a healthcare professional.
3 INEXPENSIVE WAYS TO STAY IN SHAPE OVER WINTER
Do you want to stay in shape this winter? If you don’t have the budget for a gym membership or expensive equipment like downhill skis, opt for one of these affordable solutions
1. Work out in the comfort of your own home. Don’t feel like going out in the cold? Look for free videos or use a workout app on your smartphone. Choose workouts requiring minimal equipment. Often, all you need is a yoga mat.
2. Go for a walk and set yourself a goal. Dress warmly and wear comfortable boots. Gradually
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increase the length of your walks from one session to the next. Over a few weeks, you could even try to progress from brisk walking to power walking or even jogging.
3. Get moving outside and have fun at the same time. If there’s a park, skating rink or tobogganing hill near you, use it to get active in any way you can. For example, making a snowman or climbing back up the hill after sliding down can help you burn calories while you’re having fun.
Have fun and stay warm!
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HOW TO COPE WITH THE HORMONAL CHANGES OF MENOPAUSE
At menopause, the ovaries stop producing estrogen and progesterone. The drop in these hormones in the body leads to various symptoms, such as insomnia, hot flashes, night sweats, headaches, joint pain, weight gain, anxiety and difficulty concentrating. Is your physical and mental health affected by hormonal changes associated with menopause? Here are a few ways to help you feel better.
• Be physically active. Regular exercise promotes muscle cell renewal and helps you maintain a healthy weight. Moreover, doing sports reduces stress. Some of the most beneficial physical activities include yoga, dance, Pilates, swimming and hiking. Choose the ones you enjoy most to stay motivated.
• Adopt healthy eating habits. Increase your intake of vegetables, fruit and whole grains. Whenever possible, avoid processed foods, which are often high in fat and
sugar. Additionally, choose foods high in fibre, zinc and magnesium to help minimize the discomforts associated with menopause.
• Find ways to reduce stress. Since women generally feel more stressed during menopause, it’s a good idea to find ways to reduce it. Meditation, reading, drawing, writing, breathing exercises, going to the spa and having a massage are all effective solutions.
• Take medication. Hormone therapy may be beneficial, particularly if you have severe menopausal symptoms and meet certain criteria. Whether in pill, patch or gel form, these treatments can improve your well-being during this period of hormonal change.
Many health professionals can help you cope with your symptoms, including doctors, dieticians, nutritionists and massage therapists. Don’t hesitate to consult them.
How nutritional needs change with age
Healthy eating is important at any age and can set the course for a life of vitality and wellness. Sufficient nutrition can help prevent chronic illnesses and make sure that growing bodies develop properly. As one ages, various changes take place in the body, making healthy eating even more essential.
According to Healthline, nutritional deficiencies can effect aging individuals, which can decrease quality of life and lead to poor health outcomes. Individuals should pay attention to their vitamin and mineral intake at various ages so they do not miss out on important nutrients. As a person ages, here are some approaches to consider.
• Consume fewer calories: According to Connie Bales, PhD, RD, associate director of the Geriatric Research, Education, and Clinical Center at Durham VA Medical Center, people need fewer calories every decade. That’s because individuals are moving around less and have less muscle. This causes a decline in metabolic rate.
• Include more nutrient-dense foods: Even though caloric needs go down with age, it’s important to pack as much nutrition into the calories a person does consume. That means finding nutrient-rich foods like whole grains, fruits, nuts, beans, vegetables, fish, and lean cuts of meat.
• Eat fortified cereals and grains: The ability to absorb vitamin B12 can decrease as one gets older and with the use of certain medicines. Many health professionals recommend patients get more vitamin B12 by consuming foods enriched with this vitamin. Vitamin supplements may be needed in addition to food.
• Drink more fluids: Health.com says sensation of thirst declines with age. Drinking water and other fluids becomes a priority to stay hydrated. It also helps with digestion.
• Prioritize bone health: Osteoporosis is a concern for older adults, particularly women who have reached menopause. Osteoporosis occurs when bones become brittle and can break from only the slightest bump or fall, says the Mayo Clinic. Vitamin D and calcium help strengthen bones, and older adults may need more of these nutrients.
Individuals should speak with their health care providers and nutritionists for further insight into their changing nutritional needs. Such professionals can help customize diets to address specific health concerns.
• Consume more lean protein: Muscle loss and loss of strength can develop as a person ages. Healthline says the average adult loses 3 to 8 percent of their muscle mass each decade after age 30. Eating more protein could help aging bodies maintain muscle.
MODERATEINTEN SITY
ACTIVITIES that can improve overall health
Exercise is an important component of a healthy lifestyle. The current Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services indicates adults need 150 minutes of moderate-intensity physical activity each week. But what constitutes moderate-intensity physical activity?
Moderate-intensity physical activity gets the heart pumping, but only around one in five adults and teens get enough exercise to maintain good health, says the American Heart Association. It may be because people are having difficulty figuring out what constitutes moderate-intensity activity. Here is a more detailed explanation of the types of activities considered moderate-intensity.
• Walking very briskly (roughly four miles per hour)
• Heavy cleaning, like washing windows, vacuuming and mopping
Middle Path
• Mowing the lawn with a power mower
• Bicycling with light effort (10 to 12 miles per hour)
• Playing recreational badminton
• Playing doubles tennis
• Slow dancing
• Shooting a basketball
• Water aerobics
• Playing volleyball
• Heavy gardening
• Painting and decorating
Anything that doesn’t increase heart rate and breathing speed will not count as moderate-intensity activity towards the recommended amount of activity. However, any exercise is better than no exercise at all. As long as an activity breaks up long periods of sitting still, doctors says it is still beneficial.
Middle
Middle Path Acupuncture Middle Path
Less obvious sources of caffeine
Caffeine is the most widely consumed psychoactive substance in the world. Caffeine speeds up the central nervous system and can make users feel more alert. The Centre for Addiction and Mental Health in Canada says more than 80 percent of adults regularly consume caffeine, which is often used to provide an energy boost or increase alertness.
It’s widely recognized that caffeine is found in coffee, teas, colas, and chocolate in varying amounts. Still, some may be surprised to learn caffeine can be found in other places as well. While some caffeine daily is generally safe, excessive caffeine consumption can cause insomnia, headaches and high blood pressure, says the Mayo Clinic. Quitting caffeine cold turkey also can lead to withdrawal symptoms, particularly for those who consume it regularly in high amounts.
Learning about less obvious sources of caffeine can help people avoid over-consumption.
• Energy drinks: The National Institutes of Health says the primary ingredient in energy drinks is caffeine. Approximately two-thirds of energy drink consumers now fall between the ages of 13 and 35. Energy drinks usually contain large amounts of sugar and anywhere from 80 to 150 mg of caffeine per 8 ounces. The U.S. Food and Drug Administration has said that 400 mg of caffeine daily has generally not been associated with adverse health effects. Most energy drinks are 16 ounces or more, so it’s important individuals monitor their consumption of such beverages. Drinking multiple energy drinks can quickly add up.
• Decaffeinated products: Despite the name decaffeinated, these beverages are not entirely devoid of caffeine. The FDA requires 97 percent of the
caffeine to be stripped in products marked “decaf,” but that still leaves some caffeine.
• Snack bars and pre-workout drinks: Protein and energy bars and drinks may feature various ingredients to give individuals energy. It’s important to check the nutrition information to determine caffeine content.
• Kombucha: This product is a fermented tea beverage. Since tea contains caffeine, kombucha will have caffeine as well. Kombucha caffeine levels range from 5 to 15 mg per serving, says Health.com.
• Additives: Some additives and other ingredients in foods and beverages contain caffeine. The Mayo Clinic says choline, ginseng, guarana, kola nut, malic acid, and maltodextrin can contain caffeine.
• Painkillers: Certain pain relievers, particularly those that are geared toward headache relief, contain caffeine. Caffeine is put into some painkillers to ensure their active ingredients work. A pill can contain upwards of 65 mg.
• Non-cola sodas: Cola sodas usually contain caffeine, but lighter soft drinks, such as lemon-lime or orange varieties, also can contain caffeine.
Caffeine is in many foods, drinks and supplements. It’s important to monitor caffeine content to avoid overconsumption.
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blood, thus potentially lowering blood pressure. Also, aerobic exercise can reduce the risk for type 2 diabetes and can help those with diabetes to control blood glucose more readily. Aerobic exercises include brisk walking, running, swimming, cycling, playing tennis, and other activities that get the heart pumping. Aim for 30 minutes each day, for at least five days a week.
· Resistance/weight training: Building muscle can help the body burn fat and boost metabolism. This type of training can use weights or the body’s own resistance. Improving muscle mass while reducing body fat and excess weight are heart-healthy steps to take. Strength training can be incorporated into a routine two to three days a week.
· Balance and flexibility exercises: A person may wonder what flexibility and balance has to do with heart health. While there isn’t a direct correlation to how the heart works, these types of activities will help reduce the risk of falls or injuries to muscles and joints while working out. Inactivity is dangerous for the heart, so ensuring that physical activity can continue is important.
Flexibility and balance exercises keep the body limber, and can be incorporated into daily workouts. Stretching, tai chi, yoga, and pilates can be included two or three times a week.
· Healthy eating: The foods people eat can affect heart health. Opt for lean protein sources and foods that include healthy fats. Salmon, avocados and olives are some options. Balance these foods with whole grains that are full of fiber, which can help a person feel fuller longer. Fiber also is essential for preventing atherosclerosis, a condition that causes hardening of the arteries.
· Meditation: Slowing down, performing deepbreathing exercises and meditation can reduce stress. That, in turn, can help prevent damage to the heart.
Strengthening the heart and maintaining its health involves various activities that can be incorporated into daily routines.
Spotlight on 4 trends that help you feel better
Do you feel the need to refocus? Do you want to make your well-being a top priority? These trends are excellent ways to help you achieve this goal.
1. Digital detox
Spending too much time in front of screens or being too reliant on your smartphone can harm your health. To be healthier in this digital age, it’s a good idea to learn to take a break from your connected devices or limit the distractions they create. You can do this by uninstalling less relevant applications, turning off notifications from messaging platforms and unsubscribing from newsletters that don’t interest you. You can also try implementing screen-free time into your schedule, such as at the dinner table.
2. Intuitive exercise
You don’t always need to push yourself to the limit to stay fit. Instead of rigorous training programs and measurable objectives, listen to your body’s signals and move only for pleasure and well-being. In other words, rethink your approach to physical activity. Do what you feel capable of doing and what you feel like doing.
In a childlike way, give yourself the freedom to move according to your mood or needs and rest when you need to. However, regularly moving your body is essential to reap all the benefits.
3. Anchoring or rooting
Often called grounding or earthing, this practice involves establishing a direct connection with the earth to take advantage of the electrical currents that run through it and balance your bio-electrical system.
It’s all about getting in touch with natural elements, such as walking barefoot, lying in the grass, swimming in the sea or gardening without gloves. Grounding has been shown to reduce inflammation, chronic pain, stress and premenstrual symptoms. It can also help improve your mood, energy levels, blood circulation, sleep quality and much more.
4. Mini meditation
You don’t need to meditate for an hour to feel its benefits. Taking a break and concentrating on breathing for just a few minutes several times a day is enough.
It’s easy! You can meditate in small doses while waiting in line or while your food is heating up in the microwave. It calms the mind, lowers blood pressure, improves concentration, encourages positive thinking, and slows brain aging.
Where will you start to take charge of your well-being?
