ADDING LIFE TO YOUR YEARS
May–July 2018
HOW BLUE ZONES PROJECT™ IS INSPIRING BETTER HEALTH AND WELL-BEING IN OUR COMMUNITY BROUGHT TO YOU IN PARTNERSHIP WITH
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IN T ROD U C TION BY Gerry O’Brien Editor for the Herald and News
Everyone can take advantage of moving naturally by just taking a few minutes in the morning and a few in the afternoon to get up from the desk, stretch the legs and walk around the office. It’s the best way to get to know you co-workers, aside from getting some blood flowing through the heart. Or, now that the weather’s nice, head outside during your lunch break and take a stroll. I like to lap our building, at least five times and build on that throughout the spring and summer. And take some friends with you. Most of us really can’t get away for a gym workout or a 1 ½ walk, so do the next best thing. Workout at work…although, granted, it’s a little less of an impact. In this edition of Healthy Living — the sixth one the Blue Zones Project has published in the Klamath Basin — we look at ways to exercise without even knowing you’re doing it. One of the more fun ways to accomplish this is through geocaching. That’s where you track hidden treasures, or caches, using GPS and your smart phone. The Basin has more than 200 caches and there’s a local club behind it, too. It’s somewhat of a little-known treasure hunt, but it will get you out of the car and you’ll enjoy some new scenery. There are caches located along the OC&E Trail, at Upper Klamath Lake and hundreds of other locations. They can be just out
Go ride a bike If that’s not your cup of tea, biking weather is here as well. Bike paths are springing up just about everywhere, and the equipment is much more comfortable and efficient than that 3-speed Schwinn made from cast iron you still have hanging in the garage. Check out the bike shops downtown for rentals and tips on where to get started. Ride-alongs are fast becoming the norm for those who would like some company and encouragement. Take a short hike If hiking is more your thing, there are lots of places to take off from right here in town or a short drive away. Hiking trails have been improving year after year and there’s nothing better to get your heart rate up than by climbing some of our most scenic hillsides. Moore Park alone has the best low-impact trails. If you’re more adventurous, try Spence Mountain where mountain bike trails accommodate hikers too….and they are well marked. It you’re looking to break a real sweat, Hogback is the place to test your endurance. But make sure you’re in shape for it, and have good boots. If you like life in the slower lane, meet up with the Sunshine City Strollers detailed in this publication. And the Blue Zones Project’s Wednesday Walking Moais are another way to get-out-and-move, put on with the support of locals. The neat thing about these is that they are very social groups, so it’s a great way to meet new friends. More than 3,400 people in Klamath Falls have made personal pledges to push for healthier lives, and more than 1,900 have participated in workshops, events or volunteered for the group since they first arrived in 2015, according to figures from the Blue Zones Project Klamath Falls. You can easily become the next person to make the pledge. We hope you enjoy all the articles published here. It’s a great way to pick your motivator and put your health plans in motion…literally.
LIVING WELL
This is my favorite thing to do. Of all the Power Nine topics that resonate with me, this one I keep tucked in the back of my mind at work. Having a desk job can leave to weight gain (indeed) — and for me, loss of hair! It also leaves one somewhat lethargic and not quite as sharp when one really should be. My solution? I simply get out of the chair and start touring the building. In the old days, it was called MBWA or Manage by Walking Around.
the door, or along forested hiking trail, a back-roads route or bike path.
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GERRY O’BRIEN
This edition of Living Well — your personal guide to a better, heathier life using local resources — focuses on the mantra: Move naturally.
TABLE OF CO N TEN TS INTRODUCTION with Gerry O’Brien, Editor for the Herald and News BLUE ZONES PERSONAL PLEDGE INTRODUCING THE BLUE ZONES PROJECT® What are the Blue Zones? What is the Blue Zones Project® What are the Power 9 Principles BIKING IN THE BASIN Local cyclists prepare to hit the trails for spring and summer
TARGET HEART RATE PROJECT UPDATE
Blue Zones Project sets sights for halfway point in Klamath Falls
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Ready to hit the trails? Learn all about your local options on page 14
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TRAILING KLAMATH:
Bounty of outdoor trails exist close to Klamath Falls with more on the way
INTRO TO YOGA DECLUTTER AND DE-STRESS SUNSHINE CITY STROLLERS: STEP IT UP! HIDDEN TREASURES:
Geocaching provides tech-based hunts where the journey is the treasure
HOW TO GET MOTIVATED GET MOVING CALENDAR RECIPES CONTENT FOR LIVING WELL MAGAZINE CONTRIBUTED BY: the Herald and News, Blue Zones Project® and Sky Lakes Medical Center DESIGN: Saffron Owen, Herald and News | ADVERTISING: Herald and News
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14 19 23
24 Want to start walking with other health-conscious people? Learn how on page 24
24 28 32 34 36
28 Want to spice up your hikes? Learn all about geocaching on page 28
SURVEY CARD
WAYS TO LEARN MORE:
What do you enjoy most about the Living Well magazine? A) Stories about local people and businesses B) Health tips and tricks C) Recipes
BLUE ZONES PROJECT®
Let us know what you enjoy, and what you would like to see in future editions, by posting on our Facebook: Blue Zones Project – Klamath Falls or send us an email at: BlueZonesProjectKlamathFalls@Sharecare.com.
Twitter BZPKFalls Instagram BZP_KFalls Facebook www.facebook.com/ bluezonesprojectklamathfalls
oregon.bluezonesproject.com bluezonesprojectklamathfalls@healthways.com
SKY LAKES MEDICAL CENTER
BLUE ZONES PERSONAL PLEDGE Our community has a great opportunity to become healthier. The Blue Zones Project strives to increase the well-being of our community; the personal pledge is a great step in that direction. Unhealthy messaging regularly influences us through our smartphones, TVs, and even while we are driving. However, we can be more thoughtful about making choices that lead to better well-being.
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www.skylakes.org
CONNECT WITH THE HERALD AND NEWS
The Blue Zones Personal Pledge includes tips from the original Blue Zones areas and evidence-based best practices people can take to improve how we take care of our minds and bodies. These changes can help individuals become healthier, make lasting friendships and find meaning and purpose in life.
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At the end of the day, the responsibility falls on each of us to take ownership of our own lives. By completing the personal pledge, each individual takes steps toward a better self and strengthening Klamath Falls.
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Make the pledge today by sending in the form below.
Questions? Visit bluezonesproject.com to learn more
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Your Pledge
Taking the personal pledge means committing to learn, measure, participate, and complete five or more actions from the personal checklist in the next six months. Tell us how you want to participate by checking the boxes below. Then sign the pledge! We will be in touch to let you know how you can get involved.
Join a Blue Zones Project® Walking or Potluck Moai. Attend a Purpose Workshop.
Volunteer with Blue Zones Project or another organization in your community. Join the Blue Zones Project Action Force.
By providing my contact information below, I acknowledge that I am at least 15. I accept that I am responsible for deciding, in consultation with my physician, how much I can safely do and how far I can go. First Name: Last Name: Date: Email Address: Zip Code: If Applicable: Employer:
Faith-Based Organization:
School:
Cut out and mail to: Blue Zones Project – Klamath Falls, 130 S 5th Street, Klamath Falls, OR 97601
WHAT ARE THE BLUE ZONES? In 2004 National Geographic and Blue Zones founder Dan Buettner teamed up with longevity experts to study the geographic areas where people live the longest, and tried to establish common patterns of behavior among those cultures. These hotspots of longevity were the Italian island of Sardinia, the Japanese island of Okinawa, the Californian town of Loma Linda, Costa Rica’s Nicoya Peninsula, and the Greek island of Ikaria.
THE BLUE ZONES Sardinia, Italy Okinawa, Japan Loma Linda, California Nicoya Peninsula, Costa Rica Ikaria, Greece
WHAT IS THE BLUE ZONES PROJECT®? The Blue Zones Project will add life to your years, and, coincidently, it may also add years to your life. LIVING WELL
- Cort Cox, Former Klamath Falls Blue Zones Project® engagement lead
What began as a New York Times bestseller by National Geographic Fellow Dan Buettner, has evolved into a global movement that’s inspiring people to live longer, more active lives. Blue Zones Project® offers a unique opportunity for individuals, organizations, and communities to make permanent changes to the environments where they live, work and play, to make healthy choices easier. The Blue Zones Project® encourages communities to make environmental, mental and social changes to improve well-being, health and longevity.
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The Power 9 Principles focus on improving the wellbeing of communities around the nation through changing their environments rather than lifestyles.
MOVE NATURALLY Find ways to move more! You’ll burn calories without thinking about it.
PURPOSE Wake up with purpose each day and add up to seven years to your life.
DOWN SHIFT Reverse disease by finding a stress-relieving strategy that works for you.
80% RULE Eat mindfully and stop when 80% full.
PLANT SLANT Put more fruits and vegetables on your plate.
WINE @ 5 If you have a healthy relationship with alcohol, enjoy a glass of wine with good friends each day.
BELONG Belong to a faith-based community and attend services regularly to add up to 14 years to your life.
LOVED ONES FIRST Invest time with family – and add up to six years to your life.
RIGHT TRIBE Surround yourself with people who support positive behaviors – and who support you.
- Tom Hottman, Sky Lakes Medical Center
A Community-Wide Approach When communities participate in the Blue Zones Project®, everyone benefits. Worksites: Workers feel better and more connected to their colleagues, so they’re more productive, miss less work, and have lower healthcare costs. Schools: Encouraging better eating habits, implementing tobacco-free policies, and increasing physical activity from a young age creates life-long healthy habits. Restaurants: Healthier local food options make healthy choices a breeze when eating out. Grocery Stores: Easier access to healthful and tasty foods allows families to improve their nutrition choices. Community Policy: Sidewalks, community gardens, farmers’ markets, and other community infrastructures affect a communities ability to move naturally, connect socially, and access healthy food. Individuals: From moving naturally more often to finding individual purpose in our lives, making small changes in daily routines can lead to living happier and healthier lives.
LIVING WELL
After Dan Buettner and National Geographic teams studied the Blue Zones community’s lifestyles, they found nine common characteristics that lead to a healthier and longer life, called the Power 9 Principles.
“It’s more a philosophy to change your lifestyle; To eat better, stress less, move more and to do it with love,”
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WHAT ARE THE POWER 9 PRINCIPLES?
Several cyclists take off from Zach’s Bikes in Downtown Klamath Falls and head down Ninth Street for their weekly road bike run.
BIKING IN THE BASIN
Local cyclists prepare to hit the trails for spring and summer By Sean Bassinger, H&N Staff Reporter sbassinger@heraldandnews.com H&N Photos by Sean Bassinger
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rom Moore Park to Crater Lake, Klamath Falls seems to have plenty of biking options right in its own backyard.
As spring weather continues to show itself, more cyclists are starting to break out their gear and hit the trails, whether it’s for recreation, exercise or their day-to-day commutes. Zach Gilmour, owner at Zach’s Bikes in Klamath Falls, is one of the area’s diehard cyclists looking forward to the nicer weather. He also helps host several events and rides for people who either want to take it easy or kick it up a notch. One of Gilmour’s favorite parts of the job is seeing someone start at the beginning and work their way up to the bigger runs.
LIVING WELL
“I’ll sell a roadbike in April sometimes and see them ride the first century by about July or August,” Gilmour said. “It’s pretty inspirational to me – to see someone actually build up to that ... it’s pretty cool.”
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Gilmour and company already have a series of events lined up through April, with most rides taking place on Mondays, Thursdays and Saturdays.
Riding with passion Gilmour, who originally hails from Bend, said he was used to Central Oregon being quite “hardcore” for cyclists. He became more interested in biking for several key reasons. But Gilmour couldn’t deny that seeing the Cascade Cycling Classic zoom by each year especially caught his attention. Gilmour also said he wanted to lose weight and become more fit. “It was pretty inspirational for me,” said Gilmour, who has since lost 100 pounds. “I had other reasons I became a cyclist but that was kind of the inspiration to get out and make it more of a sport.” As he became more advanced, Gilmour started getting into road biking and mountain biking. He especially sees road biking as a golden opportunity to pause a bit and appreciate different scenery from new perspectives. “Biking is kind of that perfect speed right in the middle,” Gilmour said. “You’re moving fast enough to miss the bad things but slow enough to pick up on the good things.” For some folks, cycling just becomes a natural part of life. That was the case for Nathalie Johnston, who originally comes from France and has lived in Klamath Falls for more that 15 years. She and other family members bike everywhere, including her mom. “She’s 75 and she bikes everywhere,” Johnston said. As an avid trail rider herself, Johnston has now started exploring road biking opportunities in the Klamath Basin. She said she could bike roughly 35 miles on a single run before tiring out.
“It ends up kind of being an addiction in that regard – get some nicer wheels and you go a little bit faster... maybe keep up with the group next time,” Gimour said.
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But before long, costs could easily add up.
LIVING WELL
Tips, tricks When it comes to getting into road biking, Gimour says it can be a pretty cheap equation compared to other options. Most people could expect to keep costs around $1,000 with all the proper equipment.
In terms of safety gear, Gilmour recommends riders of all levels start with the best shoes, pedals and decent quality helmet, in addition to a good belt and comfortable shorts. “There’s ways to cutting corners, but those are pretty important essentials,” Gilmour said. As for trials, there are a few good beginner options: the Lakeside Park Trail along Ewauna Lake Trail and parts of the Mazama Trail at Spence Mountain may be better for beginner and intermediate riders, while most of Moore Park would be better for intermediate to advanced folks. Gilmour also recommends riding along Crater Lake National Park for those who are up to the challenge. A group of about six to 10 cyclists gather several times a week at Zach’s Bikes for road or trail bike runs.
Still, Gilmour says it’s a task well worth the effort, so long as riders set safe, realistic goals and work their way up as they go along. “They start riding to actually hit a goal,” he said. “And once you’ve gotten there, it’s like ‘what’s next?’ that’s where it becomes a sport for most people.”
to work, move naturally
BIKE, WALK OR RUN TO WORK ON FRIDAY, MAY 18, 2018 MOVE NATURALLY AND ENTER TO WIN PRIZES ON BIKE TO WORK DAY. For more information visit Facebook: Klamath Falls Bike to Work
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TARGET HEART RATE Target heart rate is a good tool for measuring exercise intensity. When your heart rate is in this range, you're working hard enough to improve your fitness level but not so hard that it's dangerous.
rule, if you are breathing too hard to carry on a conversation, you are probably exercising too hard, and if you can sing while exercising you may not be working hard enough.
Tracking your heart rate is also a good way to monitor your progress as your fitness level increases. It's a good idea to exercise at the lower end of your target heart rate for a few weeks and work your way up gradually.
Remember, it's a good idea to talk to your health care provider before you start a vigorous exercise program.
To find out if you are pacing yourself properly, take your pulse periodically as you exercise. Using the tips of your first two fingers (not your thumb), press lightly over the blood vessels on the inside of your wrist, below the thumb. Count your pulse for 10 seconds and multiply by six.
This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age. In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 5070 percent of maximum heart rate, while during vigorous physical activity it’s about 70-85 percent of maximum.
Target HR Zone 50-85%
Average Maximum Heart Rate, 100%
20 years
100-170 beats per minute (bpm)
200 bpm
30 years
95-162 bpm
190 bpm
35 years
93-157 bpm
185 bpm
40 years
90-153 bpm
180 bpm
45 years
88-149 bpm
175 bpm
50 years
85-145 bpm
170 bpm
55 years
83-140 bpm
165 bpm
60 years
80-136 bpm
160 bpm
65 years
78-132 bpm
155 bpm
70 years
75-128 bpm
150 bpm
Source: American Heart Association
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Age
LIVING WELL
If you are above your target heart rate, ease off on your exercise. If you fall below the target The figures are averages, so use them as a general range, you can exercise a bit harder. As a general guide.
For Blue Zones Project Klamath Falls, it's three years down and three to go come this September.
PROJECT UPDATE
Blue Zones Project sets sights for halfway point in Klamath Falls By SEAN BASSINGER, H&N Staff Reporter sbassinger@heraldandnews.com H&N Photo by Brittany Hosea-Smal
More than 3,400 people in Klamath Falls have made personal pledges to push for healthier lives (make yours on page 5), and more than 1,900 have participated in workshops, events or volunteered for the group since they first arrived in 2015, according to figures from BZP Klamath Falls. Many workplaces, restaurants and schools have also worked with the group to become "Blue Zones certified" locations. The group has also manged to help pass new policies on built environments, food systems and tobacco. BZP hopes to make Klamath Falls a fully certified Blue Zones community by September 2018, which also marks entry into what they describe as "Phase II." This second phase would eventually lead to a national BZP site visit evaluation following Phase I certification. PEOPLE, PLACES, POLICIES BZP's main goals focus on three community-based cores: People who participate, places – worksites, schools and restaurants – that become approved and policies local lawmakers work to enact.
Rhiannon Kerr, Engagement Lead wih the Blue Zones Project
In the people category, BZP Klamath Falls has reached 89 percent – that's 5,315 out of 5,993 they wish to sign on for lifestyle changes. The majority of the group's policy goals have nearly been met, with a few steps remaining in the categories of street design efforts, healthy food access and city ordinances to address tobbacco and littering in parks.
LIVING WELL
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Out of 12 total policies, five are related to BZP's built-in environment goals, four are related to food system policies and three related to smoking. In terms of organizations, the group reached 17 in the beginning of March, in addition to seven out of eight schools needed and five out of 10 faith-based organizations.
Rhiannon Kerr, engagement lead for BZP Klamath Falls, said that they would now shift more focus on approving 10 faith-based organizations within the community. Kerr said that they hope to reach 80 percent of their goal by August. Kerr said it can be a bit challenging since many faith-based leaders have their own outside obligations to work with. "It's about finding the right person with the time to implement," Kerr said. REFLECTING ON PROGRESS Jessie DuBose, community program manager for BZP Klamath Falls, said she's noticed the impacts during her time with the organization. DuBose points out that the community has had a "self-confidence crisis" in the past few years, but that several community-wide efforts appear to be helping. She also credits several other agencies and organizations for any gains.
Improve your health and increase you sense of belonging with these local faith services Sunday Morning Adult Ministries 8:45 a.m. Sunday, Morning Worship 10:00 a.m. Wednesday Kids Club 5:30 PM, Youth Group 7:00 PM
4549 Homedale Road
(Between Country Villa Market and Brixner Jr. High)
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"I think the wheels were in motion for that, but Blue Zones Project helped accelerate it." DuBose said.
"For me, that's the next piece of the piece of the people aspect," Kerr said. "How can we help them?"
Peace Memorial
Evangelical Presbyterian Church 4431 South 6th Street Klamath Falls, OR 97603 541-884-5057 Office@peacepres.org
Rev. Aaron Beaty Worship Service at 10:30 am Sunday
LIVING WELL
Meanwhile, staff say that their progress is reason to celebrate but not let their guard down as they approach Phase II in September. Kerr said that they have plans to reach out to more residents who may not have had chances to attend events or work at already approved worksites.
www.klamathchristiancenter.org
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"She was checking in with me all the time," Bainbridge told students and teachers Thursday morning. "She has been a tremendous friend to us here at Conger."
6100 Church Hill Dr, Sunday Service 9:00AM And 11:00AM Klamath Falls • 882-4646
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At Conger Elementary's celebration on March 15, Principal Julie Bainbridge thanked Jessie Hecocta, organization lead, for her continued work with the students, staff and faculty at the school.
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Crowds have appeared engaged and enthusiastic at most BZP events, in addition to showing gratitude to the staff who have worked with them.
Hiking and biking trails abound across Klamath County, providing a challenge and rewarding experience for riders, from novice to experts.
TRAILING KLAMATH:
Bounty of outdoor trails exist close to Klamath Falls with more on the way By KURT LIEDTKE, H&N Staff Reporter kliedtke@heraldandnews.com
T
rails to the wilderness can be found just out the backdoor for Klamath Falls residents. This is thanks to the collaborative efforts of multiple organizations and a community focused on providing healthy activities — and the call to adventure is only getting louder.
LIVING WELL
Work is currently underway this year to further expand what is already an impressive network of trails designated for hiking, biking and equestrian use surrounding the greater Klamath Falls area. This network incorporates over 30 sites operated by the Klamath Falls Parks and Recreation Department across 700 acres within city limits alone. Match that with a multitude of trails maintained by the Klamath Trails Alliance, Klamath County and Oregon State Parks and Recreation, and the opportunity to explore is limited only by motivation.
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At Steen Sports Park, excavation has begun on new outdoor trails, to be complemented with activity stations such as pull-up bars and exercise benches, expanding the current network of trails encircling the site. Funding for the construction
is provided via a grant from the Cascade Health Alliance, which also includes some funding for the Mike’s Fieldhouse indoor athletic facility on-site for the purchase of exercise equipment. Taking an indoor/outdoor approach, the idea is to provide walking opportunities with a weights or aerobic element year-round, taking advantage of summer weather for outdoor trails, while providing indoor organized walks in winter.
Moore Mountain Trail System
Designated times for walking groups have already been established at Mike’s Fieldhouse, with expansion of programs to come. A formal kickoff celebration is tentatively planned for April. “We will have four different stations at each corner and setup equipment there so that people can come in and walk,” said Mike Reeder of Mike’s Fieldhouse. “We want to add a social element, encouraging people to walk together, add a healthy Blue Zones Project-approved meal and time to meet and be active.”
OC&E/Wood’s Line Trail
According to Reeder, Mike’s Fieldhouse has already partnered with the local Blue Zones Project health initiative for moai walks on Thursdays at 5:30 p.m., and is working on a possible Sky Lakes Cancer Treatment Center walking program. For opportunities to explore Southern Oregon’s beauty for a longer stretch, take a ride on the OC & E Woods Line State Trail. A former railroad line converted into a bike path that stretches north from Klamath Falls to the Sycan Marsh and east to Bly, the trail is operated by Oregon State Parks and Recreation. Designated as a park, it is the longest such park in the state of Oregon measuring 109-miles, offering pristine views and open for all non-motorized recreation. There is even bicycle rental available for day trips through a classic OC&E railroad line caboose, which today marks the trailhead along South Sixth Street. The City of Klamath Falls Parks Department has been busy developing new projects, including a long-discussed Lake Ewauna Trail near the downtown TimberMill Shores development. According to City Parks Director John Bellon, construction is expected to begin this fall, stretching from Veterans Memorial Park down to the city water treatment plant.
Brown Mountain Trails
This trail complements a vast network of trails from beginner to expert scattered throughout Moore Park, as well as development of trails on city property in Conger Heights on the opposite side of the Link River from Moore Park. Some of this development has been in partnership with the Klamath Trails Alliance (KTA), a group that has dedicated many volunteer hours and fundraising efforts to maintain and expand trail networks in multiple locations in the Klamath Basin. “We have the benefit of being surrounded close in to our community and moving outwards with wonderful natural resources,” said Bellon. “Developing with those in mind is something I think that comes naturally to us. We’re not like other communities that take that for granted, we pay close attention to beauty of the natural world throughout our community and just outside.” At Moore Park, where over 20 miles of trails weave from the main park area into residential neighborhoods, a newly approved Parks Master Plan highlights changes to the area. Among these are plans for a new bike skills area, where riders from beginner to expert can find a challenge in specially designed hills and obstacles. Also in the works are modifications to certain trails, making some exclusive for biking or walking, removal of redundant trails and improvements to existing heavy-use trails. “If we receive a donation of land, we hope to expand Klamath Ridgeview Trail which runs west from Moore Park, and further develop and improve Moore Park trails,” added Bellon. “Another piece that gets overlooked is Conger Heights on the east side of Link River Canyon, in the next couple of years we will be looking at developing a small trail system, perhaps with educational information kiosks to learn about the cultural history of Klamath.”
LIVING WELL
Hiking trails across the Klamath Basin offers breathtaking views and great outdoors experiences.
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For KTA, leading advocates and developers of trails locally, Spence Mountain along the western shore of Upper Klamath Lake has been the primary focus of development over the last several years. Already touting a network of 18 miles of trails just off Highway 140, 15 miles west of Klamath Falls, extensive trailwork is being conducted this year to add an additional 10 miles of trails throughout the
Spence Mountain Trail System
rails around Klamath County are often used for coordinated fun runs, many coordinated by the Linkville Lopers running club.
Spence Mountain locale. Beyond preparing proper trails, the work also encompasses the addition of trailheads, signs, picnic tables and portable toilets. The trails will be showcased later this year when the Linkville Lopers Running Club hosts a 50k trail run, covering the entirety of trails at Spence Mountain. The Lopers are just one of many partnerships and connections established with KTA , which in 2017 alone resulted in 1,223 volunteer hours, over $100,000 in fundraising, development of 18 new miles of trails, installation of 35 signs and 70 miles of trail stewardship across a number of wilderness trail systems. “We are in the biggest build season yet,” said Drew Honzel of Klamath Trails Alliance. “The momentum has definitely increased, and that starts with great community support. There haven’t been any objections to fundraising, the community has shown support for growing trails and maintaining them.”
Geo Trail Map
Development is not solely focused at Spence, as KTA is also considering a trail system behind the Oregon Tech campus. Dubbed the Hot Springs Rim Trail, KTA is mulling over whether to proceed with construction of the proposed route, which would extend the already existing Geo Trail near Sky Lakes Medical Center, following a route in the back hills from Oregon Tech behind neighborhoods to Portland Street. KTA also produces free multi-use pocket maps detailing trails at various sites around Klamath Falls, available at Zach’s Bikes, Hutch’s Bicycles and Asana Yoga & Sole. “There are so many great things aligning in Klamath,” said Honzel of the Blue Zones Project and partnership efforts to develop trail systems. “The city has also been amazing to work with, they totally get it and are plugged into Blue Zones Project.” Many hiking and biking trails around Klamath County are pet-friendly, offering off-leash opportunities to enjoy the Klamath Basin’s scenic beauty.
KTA Public Trails Meetings are held on the second Friday of every month at the South Portal Building on Riverside Avenue at noon.
GIVE BACKDAy BACK DAy give Back. get Back.
A Community-Wide dAy of Volunteering
Save the Date:
thursday, may 17, 2018
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1747307
LIVING WELL
http://go.bluezonesproject.com/givebackdaykf
Yoga When you think of yoga you may envision pretzel-like twisted body positions on brightly colored mats, but you don’t need to be flexible to begin introducing yoga into your life. Flexibility is a bi-product of yoga, not a prerequisite.
MOUNTAIN POSE
No matter your fitness level, yoga has a pose for you. In the next three pages we will go over some of the basics to get you started!
A starting point for many flows (movement sequences). Focus on correct posture. Stand tall, chest open, chin neutral, relaxed shoulders.
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LIVING WELL
Yoga not only improves your range of motion, it also affects your mobility, balance, posture and stress managment.
CHILD’S POSE A restorative pose to rest, meditate and relax. From an all-fours position (known as table top in yoga) sit back. Keeping knees appart, rest on your heels with feet slightly turned in. Arms are reaching out infront of you and forehead is resting on the groung. If you can’t reach your head to the floor you can modify the position by resting it on stacked fists.
DOWNWARD FACING DOG
The quintessential yoga pose, and also surprisingly challenging. Tight hamstrings will make straightening your legs impossible so start with a bend in your knees and alternate straightening each leg as far as you comfortably can. Keep your back straight and make sure you’re hinging at your hips, not your lower back.
PLANK Another more-challengingthan-it-looks pose. Keep your abdominals and glutes engaged and push away from the ground from your shoulder blades.
LIVING WELL
ONLINE AIDS
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YouTube There are a ton of yoga instruction options available on YouTube. Watch a few videos before attempting anything to find the right level for your abilities.
Apps Yoga apps are as abundant as videos. Here are a few of our favorites:
InsightTimer
Pocket Yoga
3D Yoga Anatomy
Cost: Free
Cost: $2.99
Cost: $9.99
Guided meditations
200 Illustrated poses & voice instruction
360-degree view poses, illustrations & alignment instructions
HEALTH
COW
BENEFITS
Used in conjunction with the cow pose as a flow. Sit on all-fours hands
OF YOGA
shoulder-width apart, knees hip-width apart. Drop your stomach
Yoga’s benefits are plentiful. Below are just some of them, according to the American Osteopathic Association
and look at the floor.
CAT
Following Cow pose, round your back up toward the ceiling and tuck your pelvis under as you inhale. Exhale back to Cow pose to repeat the flow.
COBRA Keep your lower ribs and tops of your feet on the ground. Bend elbows slightly and lift your chest. Keep your shoulders back and gaze upward. Don’t force this pose or use your arms to push you up past your back’s flexibility level. Stay lower than full Cobra if that feels more comfortable.
PHYSICAL BENEFITS • Lessen chronic pain, such as lower back pain, arthritis, and headaches. • Lower blood pressure and reduce insomnia. • Increased flexibility • Increased muscle strength and tone • Improved respiration, energy and vitality • Helps maintain a balanced metabolism • Weight reduction • Improved cardiovascular and circulatory health • Improved athletic performance • Protection from injury • Improved proprioception (body spatial awareness) MENTAL BENEFITS • Stress management • Mental clarity and calmness • Improved focus • Sharpened concentration
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neck in line with your back
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towards to floor, keep your
WARRIOR I Warrior I and II are another set
of poses that are typically coupled together. Lunge forward with your back foot flat and pointing out to the side. Keep your front leg bent at a 90 degree angle with your knee over your ankle and foot facing forward. Hips should be squared to the front. Reach your hands up toward the ceiling keeping your back upright and shoulders down.
WARRIOR II From Warrior I bring your hands down and straight out to your sides. Open your chest and hips so they now face to the side.
CORPSE POSE This pose is exactly what it sounds like. Lie on the floor with your legs and arms stretched out with palms facing the ceiling. Focus on relaxing every part of your body, including your eyelids, face and jaw muscles. Focus on your breathing and relax.
STYLES OF YOGA HATHA: Slow and gentle yoga, good for beginners. VINYASA: Vigorous style. A series of poses called 'Sun Salutations' where movement is matched to the breath. ASHTANGA: Fast-paced, intense style of yoga practice. Very physically demanding, Similar to power yoga. LIVING WELL
IYENGAR: Focus on bodily alignment and pose technique. Poses are held for long periods of time. KUNDALINI: Emphasis on the breath in conjunction with physical movement. Rapid, repetitive movements.
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BIKRAM: Also known as Hot Yoga. Practiced in a 95100 degree room, to allow loosening of muscles. Expect a lot of sweat.
ONE LAST NOTE!
While yoga has many benefits for your health, you can injure yourself if you try to push yourself past your body’s abilities. When practicing yoga, leave your ego at the door and only do as much, and go as far, as your body is telling you it’s comfortable with. Use aids such as blocks and straps as necessary. Also, as with any new physical activity, get your doctor’s okay before beginning, and progress slowly.
DECLUTTER & DE-STRESS
A cluttered environment can be overwhelming and debilitating. With spring in full swing, now is a great time to get up, get moving and get organized. Take charge of the clutter with these 5 simple tips: Embrace the Pomodoro technique Pick one thing you need to get done. Set a timer for 20 minutes and do as much as you can. Pick one task If you think about everything you need to organize all at once you’ll feel paralyzed and overwhelmed. Pick one task: Clear off one counter, dust and organize one shelf, make one bed, file one stack of mail. Often just starting one task will give you the motivation to do another.
Sleep on it It can feel cathartic getting rid of things, but before you give all your worldly possessions away, sleep on it. If there’s anything that you truly can’t live without, you’ll know in the morning.
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Do what works for you Some experts recommend focusing on individual rooms and tackling one area at a time. Others swear by picking one task and going through every room in the house focused on that task ‘til it’s done. The goal is to get things done, so pick what works for you.
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Start with what you can see Clearing off the surfaces you can see first will give an immediate payoff and a boost to keep going on to the deeper tasks, like cleaning out that closet!
Several people have participated in weekly Wednesday Walking Moais, an event first started by Blue Zones Project nearly a year ago. As of March 6, more than 560 people have participated in these events.
SUNSHINE CITY STROLLERS: STEP IT UP! By Sarah Gale, Sky Lakes Cancer Treatment Center H&N photo by Sean Bassinger
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Sarah Gale
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ky Lakes Cancer Treatment Center recently received funding to implement an evidenced-based walking program in Klamath Falls to help reduce the incidence and burden of cancer in Oregon.
We call the local program “Sunshine City Strollers” and our mantra is “Step it up, cancer patients and survivors!” The Cancer Treatment Center, in partnership with Oregon Health & Science University’s Oregon Community Cancer Research Collaborative and Knight Cancer Institute Community Partnership Program, is hosting free weekly guided Step it Up! walking groups, which are open to all cancer patients and survivors as well as their family and friends. The kick-off walk was April 5, at Steen Sports Park.
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BENEFITS OF WALKING
The benefits of regular exercise are well-documented. Here are some of the top reasons why you should add walking to your routine: Walking can help prevent some forms of cancer. In a study of more than 1 million people, leisure-time physical activity was linked to reduced risks of breast, prostate, colorectal cancer, plus others. Regular physical activity such as walking is also associated with a reduced risk of some cancers recurring. Walking can help reduce symptoms after cancer. Studies among cancer survivors have demonstrated improvements in mood, energy level, fatigue, sleep, and physical functioning from walking several times per week. Benefits occur both during and after treatment. Walking improves circulation. It also wards off heart disease, lowers resting heart rate and blood pressure and strengthens the heart. Women who walked 30 minutes a day reduced their risk of stroke by 20-40 percent when they stepped up the pace. Walking prevents fractures. Regular physical activity, which includes walking, can reduce the risk of fractures related to osteoporosis. A study of postmenopausal women by Brigham and Women’s Hospital, Boston, found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.
Sources: National Cancer Institute, Arthritis Foundation
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Walking lightens mood. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were. Why? Walking releases natural pain killing endorphins to the body – one of the emotional benefits of exercise.
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Walking slows mental decline. A study from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of mile per day had half the incidence of dementia and Alzheimer’s disease, compared to those who walked less.
Why is it important to have a walking group just for cancer patients and survivors? The United States, as well as many other industrialized nations, has seen an exponential increase in the number of cancer survivors due to improved screenings, diagnosis, and treatments available. The combination of rising cancer prevalence and survival rates has led to a large and quickly growing population with unique health care needs. People with cancer experience serious chronic health sequelae – secondary health effects – such as fatigue, accelerated functional decline, pain, psychological distress, and a higher risk of developing comorbid conditions. Studies have shown that exercise during and after cancer treatment can decrease fatigue levels, decrease emotional stress, blood pressure, the duration of neutropenia (a decrease in the number of white blood cells, an important part of your body’s disease defense), and pain. This in turn increases an individual’s quality of life. Researchers note that cancer patients involved in greater levels of exercise have a lower comparative risk of cancer mortality and a lower comparative risk of cancer recurrence, and may also experience less treatment associated adverse effects. Further, social support has been shown to help us make lasting increases in being physically active. That’s why, with our walking groups, cancer survivors and their friends and family members are invited to attend and participate together! Sunshine City Strollers groups are led by trained walking leaders, one each for two groups each week; one faster-paced group and one slower-paced group. This not only allows us to build fellowship and comradery, but also accommodate different ability levels.
Why else should I be excited for this walking group? LIVING WELL
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Glad you asked! The groups are fun, free, and we have drawings for cool prizes each month! For every session you attend, you’ll receive a punch on a snazzy Sunshine City Strollers punch card. When you’ve filled the card turn it in for that month’s drawing. See you out there!
WALKING WITH EASE
STEP IT UP!
The first meeting of the Sunshine City Strollers walking groups began in early April at Steen Sports Park. Going forward, the location may vary week-to-week based on the walking leaders’ choices of routes. Visit SkyLakes.org/StepItUp or the Sky Lakes Facebook page for details regarding where the week’s walk will be. You can also call the Cancer Treatment Center, 541-274-2696, for further information. WHAT: Sunshine City Strollers walking groups WHEN: 5:30 p.m. Thursdays WHERE: The location and routes may vary week-to-week so visit SkyLakes.org/StepItUp or the Sky Lakes Facebook page for updates. DETAILS: Call Sarah at the Cancer Treatment Center, 541-274-2696.
Dr. Jackie Shannon, professor and a researcher of community health efforts at Oregon Health Sciences University, said there's something that stands out about the Sunshine City Strollers and other similar walking programs across the nation. For one, Shannon says they're easy to implement, inclusive for community members from all walks of life and adjustable based on what residents prefer. Right now, Shannon says there are at least eight similar walking programs total across the state. Each has a set of consistencies, Shannon said, while also adding a bit more to the mix. "There's all these little adaptations that communitie are making," Shannon said. "But at the high level, they're implementing the same approach." Funding for the Sunshine City Strollers and similar programs comes from the Knight Cancer Institute, which provides up to $1 million of funding toward work being done in local communities, according to Shannon. Walking on the side Many have also started walking groups in an effort to stay physically active or help prevent certain diseases. The Blue Zones Project's Wednesday Walking Moais are another example of local get-out-and-move events put on with the support of locals.
The Wednesday Walking Moais at Steen Sports Park have been going on for about a year now, according to Bob and Dana Acken, who have hosted the last few sessions at Mike's Field House.
Dana said that walking can be difficult to do in the winter, which is why the field house was perfect for continuing their Moais. "We've shifted it to here so we can still get some walking in even when the weather's bad," Dana said.
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Exercise and cancer recovery. Visovsky C, Dvorak C; - Online J Issues Nurs - March 28, 2005; 10 (2); Implementing exercise in cancer care: study protocol to evaluate a community-based exercise program for people with cancer. Cormie P, Lamb S, Newton RU, Valentine L, McKiernan S, Spry N, Joseph D, Taaffe DR, Doran CM, Galvão DA, BMC Cancer - February 6, 2017; 17 (1); 103
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Sources:
Bob and Dana said they first started walking more after taking some classes at the Sky Lakes Wellness Center. Though the two weren't directly linked together, Dana said it just seemed like a good fit.
HIDDEN TREASURES:
Geocaching provides tech-based hunts where the journey is the treasure
By KURT LIEDTKE, H&N Staff Reporter sbassinger@heraldandnews.com Photos by Doug Halvorsen
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or those who need a little added motivation to get outdoors, why not make a game of it by combining technology with the thrill of a treasure hunt with geocaching.
While augmented reality has found an audience providing virtual finds in the real world, particularly with the game Pokemon Go, geocaching uses technology to find actual hidden objects within the real world. A Global Positioning System (GPS) device or smartphone is all that’s needed to begin the outdoor adventure, taking a modern technological twist on classic treasure hunting.
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Geocaching began with an experiment in Oregon when Dave Ulmer, a computer consultant for Groundspeak in Seattle, Wash., wanted to test the accuracy of GPS targeting technology by announcing “The Great GPS Stash Hunt.” Ulmer hid a container southeast of Portland in the woods near Beavercreek and posted its coordinates online, with a logbook and pencil inside for those who discovered it to log their names.
In the time since, similar geocaches, some with simple logbooks and others with objects to keep, have been hidden on every continent including Antarctica. The joy is in the journey, having a purpose to walk, hike, run or venture out into the wilderness to find a geocache hidden by another. Geocaches come in all shapes and sizes, necessitating only a container with a log for those who find its whereabouts to mark their name or “handle” (name created with the individual’s account on geocaching. com), while some include items to take or keepsakes for people to take or add their own like a take-a-pennyleave-a-penny tray in stores. The treasure within isn’t what’s important, but the travel to find it, logging each geocache discovered as a source of pride, like a Boy Scout or Girl Scout earning merit badges, or a birdwatcher noting each species spotted. Geocaching has sparked an online community and social subset, some who take the competitive edge of the game more seriously than others. Those who participate are encouraged not only to leave items of equal or greater value than that which they discover at each geocache, but also follow a “cache-in trash-out” philosophy to take time to collect garbage in the vicinity of a found geocache to promote a clean environment.
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For those interested in hiking or travel but just don’t quite have the motivation to do so, geocaching may be the extra thrill to get outdoors and explore. Be it in the woods, a park, roadside, remote location or urban neighborhoods, hidden geocaches lie in wait for the eager seeker armed with a phone or GPS unit. The hobby is free, but people involved are encouraged to subscribe to an annual membership of $35 via
One of many trackables dropped off at the very first geocache site, 6 miles east of Beavercreek.
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“I really enjoy the technical aspects of the hobby that involves understanding GPS coordinates, reading maps and a compass and learning the terrain around me,” said Doug Halvorsen, a Klamath Falls resident who has been geocaching since 2011. “I once had a streak of 105 straight days of finding a geocache, and a few of those days involved locating a geocache in a foot of snow to keep the streak alive. The hobby has involved the family to include my stepchildren and their friends. We will often spend a few hours on quiet weekends looking for geocaches along country roads and trails just to get out of the house and into the fresh, open air.”
Geo caching is a family activity in the Halvorsen household. Above: Daughter Abbie at the Petroglyphs. Left: Goecaching selfie with Doug Halvorsen, his wife, step-son and friend above Klamath Lake.
geocaching.com. There users can find GPS coordinates to over 600 geocaches hidden just in the Klamath Falls area alone, and join the hunt online to discover each hidden treasure. There is also a smartphone app available for download to further aid in the journey. Some of the joy is in the odd locations people choose to hide a geocache, such as inside sculptures, in storm drains dangling on string, hung from trees, between cracks in rocks or buried just beneath the surface. Others are in plain sight, for those who know what to look for.
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For those seeking a bigger challenge, there is a gamewithin-the-game via trackable items called geocoins, also known as travel bugs, which contain a special code to log online to determine a mission for each specific item. At the Groundspeak headquarters there is a large treasure chest geocache for visitors to log and drop-off any collected trackables, noting the missions completed by each hunter.
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“Many geocaches take me to historic sites and places of significance that I normally would not visit or have been aware of before,” added Halvorsen. “As a local history buff, being able to discover a historical site through geocaching only adds to the fun and adventure.”
Some geocaches take it a step further, going beyond simple coordinates to being a puzzle that each geocache hunter must solve. Some may include a mathematical problem, others require knowledge in local history or some form of trivia to solve, and on å few occasions ‘X’ may even mark the spot. Earthcaches don’t
Whether thrilled by the hunt of the hidden treasure or using it simply as a means to get more exercise, geocaching provides a great means to break out of the status quo and go explore. Declaring a treasure hunt is on may be the perfect cure to get kids to turn the TV off and head outside. Visit www.geocaching.com to discover where geocaches may be hidden nearby. Non-paying members are limited to only three geocache finds per day and many are identified only for paying members. But be forewarned, as Halvorsen can attest that what can begin as a small hobby or weekend activity can quickly turn into an obsession.
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There are caches located along the OC&E Trail, at Upper Klamath Lake and hundreds of other locations. They can be just out the door, or necessitate several miles hike to reach on forest trails, back-roads or bike paths across Klamath County.
include an actual container but require the player to educate themselves about geological background and history of a location to earn credit of discovering the site. Others include webcams and virtual caches, which necessitate a screenshot in front of a webcam or some photo proof to claim the cache discovered.
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As popularity in geocaching as a means to explore the outdoors has grown, local tourism boards and organizations have taken notice as a means to capitalize on geocaching travelers. Discover Klamath has promoted the tourism aspect of geocaching by placing several geocaches in tourist-friendly locations, with prizes offered for finding each one.
HOW TO
GET MOTIVATED
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Did you press the snooze button for the fourth time this morning? Are your morning exercise routine resolutions a distant memory? Have you mastered the art of writing the to-do list, but never actually get any of it done? The following motivational tips may be just what you need to get back on track.
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WRITE DOWN YOUR GOALS Write down your longterm goals and then break them down into smaller intermediate steps. Crossing off these smaller steps will help keep you motivated. KEEP IT REAL Make sure your goals are realistic and achievable or you’re setting yourself up for failure. NAG YOURSELF There’s no point writing down goals only to stuff them in a drawer and forget about them. Take a quick look at them every week to remind yourself of where you’re going. NIGHTLY ROUND-UP Take some time each night to reflect on the day and make three new goals for tomorrow. That way you’ll wake up with direction. THERE’S AN APP FOR THAT If you’re three hours into your day and you’ve been on the computer doing everything but work, you may like Freedom. Freedom is an app for your phone or computer that will block access to sites you specific after a usage time you set is met. There’s also a Google Chrome extension called StayFocusd that does the same thing. LIFE ISN’T FAIR Sometimes things go wrong and life takes unexpected turns that derail us. Failure is part of success, so embrace it, dust yourself off and get back on track. RAISE THE STAKES Nothing motivates like the potential to lose money. Accountability apps like StickK, PACT and Diet Bet allow you to set a goal. If you fail you lose your hard earned cash. Some even reward your success.
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REWARD YOURSELF Clean out your closet and then buy a new outfit. Eat healthy for a week and then have some cake. If there’s a figurative (or literal) carrot at the end of your task, you might be more inclined to get ‘er done. 3,2,1 GO! If all these tips didn’t work, quit waiting for motivation to hit you and JUST DO IT ALREADY!
FIND YOUR BLISS There are a crazy amount of ways to exercise, so no more excuses. Not everyone loves running or pickup and putting down heavy objects (and that’s okay), but there are so many other options! A jaunty stroll, pole fitness class, CrossFit, biking, swimming, hiking, cleaning your house, group sports, fitness video games, and on and on. The most important thing is to find something your enjoy. ADS ARE OPPORTUNITIES Commercial breaks are no longer snack time, they are mini workout breaks! Bust out a few push-ups, crunches, squats or planks. Or just get up and pace around. JUST DO THE WARM-UP Sat on the couch all night thinking about exercising? Instead of thinking about the whole 30+ minutes of movment you should be doing, tell yourself you’ll just do the warm-up. 9/10 times you’ll keep going, and if you don’t, you still did the warm-up! RETHINK YOUR PJS If you want to start exercising in the morning, sleep in your workout gear. One less hurdle to starting your day is one less way you can talk yourself out of it. MORNING DANCE PARTY! Enough said.
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LOOK INTO YOUR CRYSTAL BALL Where do you want to be in 2-5 years? If it’s not where you are currently in life, write down steps needed to get there.
FITNESS MOTIVATION
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WHAT’S YOUR MOTIVATION? If you don’t have a clear idea of WHY you want to achieve something, you may stall at the gate.
GET MOVING CALENDAR Get out, get moving and enjoy life through these upcoming opportunities around the Klamath Basin: FOOD DEMO VOLUNTEER
BIKE TO WORK WEEK
Do you love food? Make a difference in the health of our community by becoming a food demo volunteer.
The third week of May is bike to work week! Klamath County Public Health and Blue Zones Project encourage you to bike, walk or run to work. Celebrate on Friday May 18, by grabbing raffle tickets and free breakfast at Zach’s Bikes, Sky Lakes Medical Center, Kingsley Field or Klamath Community College between 6:30 and 9 a.m. The more you bike, walk, or run to work, the more chances you have to win. For more information visit the Blues Zones Project Facebook page at www.facebook.com/pg/bluezonesprojectklamathfalls or facebook.com/pg/bikewalkrun.
Teach community members healthy recipes and food preparation skills through simple cooking demonstrations. You don't have to be an expert. Blue Zones Project, Sky Lakes Wellness Center and the OSU Extension Service are training a group of volunteers everything they need to know to conduct a successful demonstration in a variety of settings: grocery stores, community events, food pantries, etc. You will also be connected with regular demonstration opportunities in the community. Trainings are being offered Wednesday, May 9 from 9 a.m. to noon and Sunday, Aug. 19 from 9 a.m. to noon at Sky Lakes Wellness Center, 128 S 11th St. Contact Patty Case at Patty.Case@oregonstate.edu or 541-883-7131 to sign up, or if you have any questions.
WALKING MOAI
Are you looking for ways to stay active and meet new people? Join the Blue Zones Project walking Moai every Wednesday at 5:30 p.m. through May 30 in Mike’s Fieldhouse at Steen Sports Park. TIME FOR A RUN
GIVE BACK DAY
On Thursday, May 17 the Klamath Falls City Schools, Sky Lakes Medical Center and Blue Zones Project Klamath Falls are hosting the fifth annual Give Back Day, a community-wide day of volunteering. “Give Back Day is an incredible way to put key Power Nine principles such as moving naturally, purpose, and right tribe, into action,” said Rhiannon Kerr, engagement lead for Blue Zones Project. “Participating in Give Back Day allows you to use your gifts and passions to improve well-being in the Klamath Basin. What better way is there to meet new people and develop lasting relationships than to serve your community?” LIVING WELL
Blue Zones is organizing three projects where community members can give back: Ella Redkey Pool, Adopt-a-Highway from Esplanade Avenue to Campus Drive and a Lake Ewauna waterfront clearing project. Volunteers can even create their own project.
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For more information, and to register, visit go.bluezonesproject.com/givebackdaykf.
We’re turning the corner on cool spring weather and heading into prime running conditions. The following walks and runs will be offered around the Klamath Basin. For updated information and registration forms, visit linkvillelopers.org. • Wildland Firefighter Remembrance Run: May 5 at Lava Beds National Monument. This 5K run/ walk and 10K run helps celebrate and remember the lives of wildland firefighters. All race proceeds benefit the Wildland Firefighter Foundation. • Run for the Birds: May 12 at Veterans Memorial Park. This 5K and 10K / kids run starts and finishes at the park. Registration is at 8:15 a.m. with the Lil Super Bird Run (Kids Run) is at 9 a.m., and the 5k/10k start at 9:30 a.m. • Spence Mountain Run: June 2 at the Shoalwater Bay Trailhead off of Eagle Ridge Road, approximately 20 miles northwest of Klamath Falls. This inaugural event includes a 25K and 50K run. More information at ultrasignup.com/register.aspx?did=55397
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To advertise in the next LIVING Well publication, please call 541-885-4443
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There will be an 8 a.m. registration and packet pick up with 9 a.m. opening ceremonies. Races start at 9:15 a.m. Register at www.klamathhospice.org/run. For more information contact Tara Garlock at 541-882-2902, ortgarlock@klamathhospice.org. Lake of the Woods Run: This run on June 9 will include a 5K run/walk and 15K run/free kids run. Crater Lake Rim Runs: Aug. 12 along the rim at Crater Lake National park. Run includes a 6.7 mile, 13.1 mile and marathon. Moore Mountain Trail Festival: Sept. 1 & 2 at Moore Park. Trail run includes a 30K / half marathon / 5K and a film festival. Registration opens May 15. Kingsley Field Duathlon: Oct. 6 at the Running Y Ranch Resort. Includes a duathlon/10K/5K. Superhero Run: Oct. 7 at the Running Y Ranch. Spud Run: Oct. 20 in Merrill as part of the Klamath Basin Potato Festival. Includes a 2 mile/walk - 5 mile run through downtown Merrill. Moore Park Turkey Trot: This event on Nov. 22 includes a 5K run/walk. Registration opens at 8 a.m., race begins at 9. Entry fee is an unwrapped child's gift for Toys for Tots, or a cash donation which will be donated to the food bank. Snowflake Mile: Dec. 6 at 6:30 p.m. in downtown Klamath Falls. This 1 mile run/ walk precedes the annual Snowflake Festival Parade. Pre-register by Dec. 1. Entry forms are available at Asana Yoga and Sole at 1205A Klamath Ave.
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• Klamath Hospice Remembrance Run: June 2 at the Harbor Isles Fitness Center, 2805 Front St. This 5K and 10K run/walk is an opportunity to celebrate the lives of loved ones past and present. All proceeds benefit Klamath Hospice patients and their families.
RECIPES
Start making healthier food choices by trying these nutritious recipes
Persian Rice Sal ad
Submitted by Chef Liz Arraj
Ingredients
Rice is such an easy and versatile food. There are many kinds of rice; white, brown, Jasmine, Basmati, Wild rice. The list goes on. Take yourself on a culinary adventure to the bulk bins in your local super-market and take home a rice you've never had before. To get you started try this delicious rice recipe.
• • • • • • • • • • • • • • • •
2 cups white basmati rice 4 cups water 1 tsp. sea salt 1 tsp. turmeric powder Pinch crushed pepper flakes, optional 1/2 bunch of flat leaf Parsley, chopped 1/2 cup shredded carrots 1/4 cup golden raisins 1/4 cup dried cranberries 1/4 cup slivered almonds 1/2 cup shelled pistachios ¹∕3 cup nonfat or 1% milk Zest of 1 orange 1 orange, segmented Zest of 1 lemon Lemon juice
Directions
1. Put rice with salt, turmeric powder and crushed pepper flakes in water and bring to boil. Cover and lower heat. Cook for 20 minutes. Let cool before adding to the rest of the ingredients. 2. In large bowl combine rice and rest of ingredients. Mix well.
Hummus
Submitted by Linda Tesman There are so many flavor versions of humus to experiment with. The jalapeños in this version add a LIVING WELL
mild amount of heat as long as you remove the seeds.
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your own in a crock pot for 3 hours on high heat. It
If you are not fond of raw garlic, you can add the oil and the garlic in a small bowl and microwave for 20 seconds. Canned beans are easy or you can cook makes a great appetizer as well.
No Bake Energy Bites Submitted by Linda Tesman
This is a great recipe to make if you are planning an activity with your family and you know you will need a snack, if it is your turn to bring a snack for your child’s sporting event or you need a substitute for a standard granola bar or sports bar.
Makes: about 20-25 balls. Ingredients • 1 cup (dry) oatmeal • 2/3 cup toasted coconut flakes • 1/2 cup peanut butter, almond butter or seed
butter of your choice • 1/2 cup ground flax seeds • 1/2 cup semisweet chocolate chips • 1/3 cup honey or agave nectar • 1 tablespoon chia seeds (optional) • 1 teaspoon vanilla extract
Directions
Directions
• 3 cans drained and rinsed garbanzo beans
In a food processor add all of the ingredients and process until smooth. The consistency should be creamy and you may need to add a little water to get the right texture.
• or 3 cups of cooked garbanzos • 1 cup or half a bunch of cilantro • 4 Tbsp chopped jar garlic or 4 cloves minced • 3 whole limes squeezed
Nutrition Content:
• 2 jalapeños minced (remove stems and seeds)
Servings 1 Tbsp: Calories 25 Fat 1.4 g • total carbohydrates 1.2 g • protein 1.2 g • sodium 57 mg
• 2 Tbsp olive oil • 1 ½ tsp salt
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Ingredients
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1. Stir all ingredients together in a medium bowl until thoroughly mixed. 2. Cover and let chill in the refrigerator for half an hour.* 3. Once chilled, roll into balls of whatever size you would like (about 1" in diameter). Store in an airtight container and keep refrigerated for up to 1 week.
Buffalo C auliflower Tacos Everyone loves tacos! Tacos are fun and easy to make and very versatile! Whatever you are craving for a meal, you can put in a taco! Arrange all the ingredients in small bowls makes it super easy to assemble your tacos. Get everyone involved! Here is a fun taco idea to get you started.
Ingredients • 1 small cauliflower, cut florets into bite sized
pieces BATTER: • 1 cup all purpose flour or gluten free flour • 1 cup nut milk of your choice • 2 tsp. garlic powder • 1 cup bread crumbs ( I like Gluten free Panko)
Directions
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Dip cauliflower in batter and then roll in breadcrumbs. Place on baking sheet. Bake at 450 for 18 minutes. Remove and toss in sauce and return to oven to bake for another 8 minutes. SPICY SAUCE: • 2 TBSP. vegan butter like Earth Balance • 1/2 cup hot sauce • 1 tsp. sriracha • 1 tsp. garlic powder • 1 TBSP. vinegar
Directions Combine ingredients in small pot and melt.
CUCUMBER RANCH DRESSING: • 1/2 cup raw cashews, soaked in water for 4 hours and drained • 1/4 cup water • 1 TBSP. apple cider vinegar • 1 tsp. lemon juice • 1 tsp. onion powder • 1 tsp. salt • 1/2 tsp. black pepper • 1 clove of garlic, minced • 1 cup of cucumber, diced • 1 TBSP. cilantro, minced • 1 TBSP. parsley, minced
Directions Blend well and the add cilantro and parsley. Drizzle over tacos. To create your tacos; sear or heat corn tortillas, add red and green shredded cabbage, grated carrots, buffalo cauliflower bites, red onion slices, cilantro, cucumber cashew dressing and wedges of lime. Enjoy!
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Curry Chard and Cheddar Cheese Quesadillas Submitted by Chef Liz Arra Explore the world of plant based cheeses when creating these yummy quesadillas. This delicious meal will literally take you 10 minutes to prepare and will delight your taste buds!
Serves: 4 Ingredients • 1 TBSP. olive oil • 2 bunches of collards, de-stemmed and • • • • • • •
chopped 2 cloves of garlic, minced 1 tsp. curry powder Salt to taste Tortillas of your choice Vegan butter like Earth Balance or Melt Vegan Cheddar cheese (like Follow your Heart or Daiya) Serve with slices of tomatoes, avocado and vegan sour cream.
Directions 1. In a large frying pan put olive oil. Add chiffonade pieces of chard and sauté with salt, minced garlic and curry powder until leaves soften, about 5 minutes. 2. Prepare your tortilla with cheese and greens and slowly fry quesadilla in pan until golden brown on each side. Serve with your choice of tomato slices, vegan sour cream and avocado slices.
FOODHERO Foodhero.org, through the Oregon State University Extension, is a go-to site for quick, tasty, healthy recipes and helpful tips for families. Try out recipes for Pumpkin Fruit Dip, Tomato Pasta Salad and Overnight Oatmeal recipes. Foodhero offers tips on shopping, food storage for waste reduction and how to get kids involved in preparing healthy meals.
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