Reflections: January 2015

BELLEVUE CLUB

HOTEL BELLEVUE

JANUARY 2015

Ready to run

A guide to this season’s iconic Seattle races

20

THE ANATOMY OF A DECISION A behaviorist explains why you make the choices you do

42

FITNESS ISSUE

meet an elite racing machine

Bellevue Club member Tony Williams

36

Outdoor Magic ~ Distinguished Design $26,800,000 | 14,940 SQ FT 1.88 Acres | 280’ Waterfront

Wendy M. Lister 425-450-5206 www.WendyLister.com

www.

WendysGoneDigital .com Translate with a click in our multilingual search Coldwell Banker Bain ~ Previews International Luxury Ambassador

A Private Paradise ~ Treasured Landscaped Shores $16,500,000 | 13,721 SQ FT 1.22 Acres | 120’ Waterfront

Coveted Medina

$2,868,860 | 5,870 SQ FT Home of Art, Living and Joy

Escape from Seattle

$2,988,000 | 7,083 SQ FT 1.71 Acres | Gated in Edmonds bellevue club january 2015 | 3

INSIDE

january 2015

“The body achieves what the mind believes.”

• Unknown

20

36

42

READY TO RUN

MEET AN ELITE RACING MACHINE

THE ANATOMY OF A DECISION

•

A complete guide to this season’s iconic Seattle running races.

4 | january 2015 reflections

•

42

Bellevue Club member Tony Williams.

•

A behaviorist explains why you make the choices you do.

bellevue club january 2015 | 5

INSIDE

january 2015

18

22

BEING YOUNG IN AMERICA

TRACKING YOUR NUMBERS

•

26

•

Staggering stats about the fitness of our youth.

Your workout routine is ready to go high-tech.

•

EAT TO LOSE

Nutrition for weight loss and overall health.

46

WHISTLER IN WINTER Find out what’s new in Whistler, where skiing is as good as it gets.

54

TAKE A STAND

Educate yourself about the harmful effects of a sedentary lifestyle.

58

HOMEWORK

Takeaway workout assignments from a Bellevue Club trainer.

Departments 10 UPFRONT |

6 | january 2015 reflections

12 CA LENDA R |

66 F-STOP |

70 CL ASSIFIEDS

For more information, or to book a weekend tour, visit GoldHillatCrystalMountain.com

New Home Sites Available on Crystal Mountain After 40 years of anticipation, the last nine home sites on private land are available in Gold Hill at Crystal Mountain. Full ski-in/ski-out access.

As the only neighborhood of its kind in Washington State, these secluded, ski-down homes with commanding views have been the envy of Puget Sound families and locals for generations.

Scott Cameron (425) 445-0887

scameron@landadvisors.com Deanna Sihon (206) 331-6816

dsihon@landadvisors.com Don’t miss this once in a lifetime opportunity. Please contact us today to find out how you can start building your legacy on the mountain.

bellevue club january 2015 | 7

LETTER

january 2015 MANAGEMENT STAFF

get LOST

F

or as long as I can remember, my father has been an athlete. Among other endeavors, he was a football player in college, a basketball player on Sunday recreation leagues, a weekday weightlifting enthusiast and a baseball, tennis and swimming coach for my sister and me. But above all, I always think of him as a runner.

Some of my earliest memories of him are coming into the house, sweat-covered, after a long run through the neighborhood. And still to this day, he has an ever-growing collection of t-shirts in his closet, boasting of the hundreds of road races he’s participated in throughout the years.

Growing up, I recognized he was a runner, but I didn’t know exactly why until, when I was 13 years old, he encouraged me to sign up for my first race: the Peachtree Road Race (in Atlanta, Georgia). The race was a 10K, and I didn’t train at all. But my dad, despite being a fairly fast runner at the time, said he would stick by my side if I did it. It was slow and painful, but he never left my side, and I finished.

That race changed my life. I had played many sports before, but this was different. On that day, my dad gave me the gift of being able to use nothing more than my own two legs to get absolutely lost in physical activity, to be able to escape everything else in the world and focus on nothing but my breathing and my ability to move forward. Learning this skill was critical for me because around the same time I lost my mother to cancer.

To this day, I remember how that race made me feel, and it’s a feeling I’ve since replicated thousands of times throughout my life, running through city streets, forests, beaches and mountains. Since moving to the Pacific Northwest, it’s translated into hiking and skiing.

This winter my family came up from Georgia to spend time with me in the mountains, and the overwhelming highlight was standing at the top of a snow-covered Mount Si with my father. It wasn’t necessarily anything about the trail itself; I had hiked it before as well as many other others in the region. It was more about the realization that even in his mid-60s he still loves getting lost in getting physical. It has sustained him for decades, and I hope it does the same for me.

With that, I welcome you to our annual Fitness Issue, which is packed with plenty of ideas to help you get lost in your own fitness happy place. For another story about how running can help transform a person, read the story of Tony Williams on page 36. Or, if you need help tapping into your motivation, read “The Anatomy of a Decision” on page 42.

Happy New Year!

Lauren Hunsberger, Editor 8 | january 2015 reflections

President S. W. Thurston Member Liaison Beth Curtis Executive Chef Chris Peterson Catering Director Jill Parravano Hotel Sales Director Jerry Stotler Athletic Director Sally Reed Aquatics Director Connor Eden Fitness Director Sue Matyas Recreation Director Katie Barth Tennis Director Brian Nash Athletic Services & Spa Director Katie Wallis Financial Manager Jeff Ohlstrom Operations Controller Gina Abadia Communications Director Chelsea Nelson Membership Director Lisa Seibert Human Resources Director Donna Gray

CONTACT bellevue club

425.455.1616 | www.bellevueclub.com athletic services

425.688.3177 hotel bellevue

425.454.4424 | www.thehotelbellevue.com

HOURS OF OPERATION hotel bellevue

Club Concierge Desk 24 hours a day, 7 days a week athletic facility

5 a.m. to 10:30 p.m.* Monday-Friday 6 a.m. to 10:30 p.m.* Saturday 6 a.m. to 8:30 p.m. Sunday *Subject to change, depending on scheduled events.

The pool closes at 10 p.m. Monday-Saturday.

REFLECTIONS MAGAZINE VOLUME 31 ISSUE 8 www.BCreflections.com publisher

Chelsea Nelson | 425.688.3161 editor

Lauren Hunsberger | 425.688.3162 art director

Bonnie Tankovich | 425.688.3194 advertising

Sue and Eric Nienaber | 425.455.9881 display advertising

To receive a rate card and media kit, please call 425.455.9881 or visit www.bcreflections.com classified advertising

425.688.3162 BELLEVUE CLUB REFLECTIONS (ISSN 1096-8105) is published monthly by the Bellevue Club, 11200 S.E. 6th, Bellevue, WA 98004. Copyright 2015 by Bellevue Club. All rights reserved. Reproduction in whole or in part without express written permission is prohibited.

Publication number 715390. Periodicals postage paid @ Bellevue, WA, and additional offices. Editorial, Advertising and Circulation Office: P.O. Box 90020, Bellevue, WA 98009 (mailing address); 11200 S.E. 6th, Bellevue, WA 98004 (street address); telephone 425.455.1616.

Produced by Vernon Publications, LLC, 12437 N.E. 173rd Place, Second Floor, Woodinville, WA 98072.

POSTMASTER send address changes to BELLEVUE CLUB REFLECTIONS, 11200 S.E. Sixth St., Bellevue, WA 98004.

OPPORTUNITIES Wherever You Are In The Real Estate Market – Buying, Selling, Renting, Investing – Residential or Commercial.

Contact Your Local Professionals of the Global Real Estate Brand.

BERKSHIRE HATHAWAY HomeServices

Northwest Real Estate

425.453.9100 TeamBellevue@bhhsnwrealestate.com App.bhhsnwrealestate.com/TeamBellevue • TeamBellevue.com ©2014 An independently operated subsidiary of HomeServices of America, Inc., a Berkshire Hathaway affiliate, and a franchisee of club BHH Affiliates, LLC.2015 bellevue january Berkshire Hathaway HomeServices and the Berkshire Hathaway HomeServices symbol are registered service marks of HomeServices of America, Inc.® Equal Housing Opportunity.

| 9

UPFRONT

january 2015

a truly sustainable WELLNESS PROGRAM

C

urrently, about 50 percent of adults—compared to 24 percent in 2000—are either trying to lose weight or struggling to maintain their current weight. With this startling fact in mind, it is easy to see why, according to a 2013 report in U.S. News, Americans spend upwards of $60 billion each year on diets and weight-loss products.

The evidence of this constantly growing industry is everywhere. As well as the onslaught of advertisements on TV, radio stations and billboards, now there’s even Facebook and Twitter campaigns for weight-loss programs and products. Just to name a few of the most popular: Jenny Craig, the 310 Shake, Nutrisystem, Positive Changes Hypnosis, and too many fad diet books and diet foods to even count.

However, despite all the money spent, we also know that many of these diets and diet products don’t work. Statistics show that most people fail within two weeks, or they lose the weight only to gain it all back and more. This is not new information; most dieters just continue to believe this won’t happen to them. You can do anything for a few weeks, right? Just in time for a wedding or a reunion. But therein lies the problem. These products don’t address real health and wellness, the foundations for sustainable weight loss.

Around this time of year, as the Bellevue Club Fitness Director, I talk to a multitude of clients seeking to lose weight. And I’m very honest in letting them know that here at the Club, we don’t offer any quick fix–type products or programs. What we are proud to offer beginning this year is a signature wellness program called My Personal Profile, which is designed to help members enhance their complete person—mentally, physically and emotionally.

The program is not a cookie-cutter, one-size-fits-all deal. Our team of experts, including a naturopath doctor, nutritionist, personal trainer and aesthetician, among others, will customize a program with your personal concerns and challenges in mind. At the end of this 10-week journey, you will be more fit, look younger and feel more energized, but, more importantly, you will have learned how to create a sustainable lifestyle for optimal health that works for you.

If you’re interested in learning more about this revolutionary program, please call us at 425.688.3172.

Sue Matyas, Fitness Director

CONTRIBUTORS M I C HA MIC H AEELL MAT M AT T T II

Michael Matti is Michael a Seattle-based Matti is a commercial and Seattlewedding photogbased rapher. Find him commercial on Instagram @ MichaelMatti or at michaelmatti.com. and wedding photographer.

Find him on Instagram @

SEE MICHAEL’S WORK IN “TONY WILLIAMS” [PAGE 36].

MEGAN HILL

Megan Hill is a freelance writer who has called Seattle home for the past six years.

She writes primarily about food, travel and the outdoors. SEE MEG A N ’ S W O R K I N “ T R AC K I N G YOU R NUMBERS” [PAGE 22].

HALEY SHAPLEY

When she’s not on the road, Haley Shapley writes about travel, health and more from her home in Seattle. SEE HALEY’S WORK IN “WHISTLER: WHAT’S NEW” [PAGE 46].

S A MA SA M AN TTHA HA STORZ STORZ

Bellevue native Bellevue naSamantha Storz tive Samaninterns at Reflectha Storz tions and loves interns at writing about new Reflections topics and events.

and SEE SAMANTHA’S loves writing WORK about IN “TAKE newA STAND” [PAGE 54]. topics and events. SEE SAMANTHA’S WORK IN “THE HEAT IS ON”

10 | january 2015 reflections

Trenton Kirkland Waterfront Condominium PRICING FROM $1,750,000 MLS # 688795 From 1900-2600 sq. ft.

2-3 bedrooms Shared dock with assigned boat slip 2-car attached garage Slab Quartz countertops throughout Extensive Hardwood Floors

BOREN CREEK

NEWCASTLE

TRAILS

Trails@connerhomes.com FROM THE HIGH $600s

Borencreek@connerhomes.com FROM THE MID $500s MONTEREY PARK

AUBURN

Montereypark@connerhomes.com FROM THE HIGH $200s

NEWCASTLE

LAROSA

RENTON

Larosa@connerhomes.com COMING SOON

CIMARRON

RENTON HIGHLANDS

Cimarron@connerhomes.com FROM THE MID $300s PIPER’S BLUFF

RENTON HIGHLANDS

Pipersbluff@connerhomes.com COMING SOON

bellevue club january 2015 | 11

CALENDAR bellevue club FEATURED EVENT

JAN UARY 2015 SUN

MON

TUES

WED

THU

FRI

SAT

01

02

03

04

05

06

07

08

09

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Children’s Film Festival, January 22 Bring your little one to the West Coast’s largest film festival dedicated to young movie-goers.

For more information, visit childrensfilmfestivalseattle.nwfilmforum.org.

SPECIAL EVENTS SUN

MON

TUES

WED

THU

FRI

SAT

02 Family Gym Night School Break All-Sports Camp

05 Deadline to Register for Men’s Winter Basketball Leagues Session 3 Group Swim Lessons and Blue Whales Begins

09

10

Family Pool Game Night

Renew for the New Year Detox Begins

16 Kids’ Night Out

19

21

23

School Break All-Sports Camp

Live Music in Splash

Family Gym Night

25

26

28

29

30

Quiet Mind Meditation Workshop

School Break All-Sports Camp

Live Music in Splash

InBody Testing

Recess Monkey Family Concert

InBody Testing

Ask a Registered Dietitian

Ask a Registered Dietitian

WEEKLY EVENTS SUN

MON

TUES

WED

THU

FRI

SAT

Water Runner

Ladies’ Tennis Night

Ski Conditioning

Men’s Tennis Night

Short Rib Thursdays in Splash

Mixed Doubles Night

Inflatable Obstacle Course

For more information about programs listed on the calendar, please visit members.bellevueclub.com.

RECREATION

AQUATICS

12 | january 2015 reflections

MEMBER EVENTS

FITNESS

TENNIS

FOOD & BEVERAGE

HeRe’s to mAking tHe RigHt moves in 2015

...to a happy and prosperous new year!

Sold

Sold

Sold

Sold

Sold

Sold

Sold

Sold

Sold

Call today to discuss your real estate goals and find out what the upcoming 2015 market means for your portfolio.

A nnA R iley results based luxury real estate

anna@westbellevue.com 425.761.8836

westbellevue.com | luxury real estate

bellevue club january 2015 | 13

NEWSFEED

bellevue club

of Note Thank you to all who helped the Bellevue Club spread cheer this holiday season!

LifeSpring

The Bellevue Club and its members have been a part of this charitable organization since 2011. This year the Club adopted four families, with two children each, and gifted them a variety of presents.

Toys for Tots

Our members and guests generously donated more than 300 toys for Toys for Tots this year, including an xbox, games, stuffed animals, backpacks, science kits and lots of Frozen-themed toys.

TOP tweets

@bcoolkenny Getting back into my routine. (@ BellevueClub in Bellevue, WA) @YaelEgnal Todo list for break: T’Latte, Bellevue Club, Top Pot. If anyone wants to join me let ya girl know @KingIstvan @BellevueClub It’s a great thing! It changed the atmosphere to a more lively and energy filled place!

14 | january 2015 reflections

AND

JOSEPH RANDI BRAZEN C E L E B R AT I N G 2 1 Y E A R S S E RV I N G B E L L E V U E & B E YO N D Two Halves of a Well-Rounded Whole.

An unusual success story, Joseph and Randi have worked together since the beginning of their 30 year marriage. It not only works, it works great. They complement one anothers strengths in extraordinary ways. Randi can perceive a client’s desires to help them find the perfect home for their lifestyle.

Joseph can negotiate transactions better than anyone in this business and brings the knowledge and experience of 35 years in the business to close deals seamlessly. When buying or selling real estate – you want the Brazens on your team.

Sotheby’s International Realty Completes The Brazens.

As the first Sotheby’s Realty affiliate in Washington, Joseph and Randi knew that opening Brazen Sotheby’s Realty was the best decision they could make. Sothebys Realty’s global reach enhances their local company by giving their listings international exposure – showcasing them in 17 languages and on the highest traffic websites in the world including the Wall Street Journal and the New York Times. Additionally, Sotheby’s Realty’s commitment to quality is unparalleled, which fits the Brazen style. With Joseph and Randi at Brazen Sotheby’s International Realty, it is really 1+1=3. Call them to find out why.

D O W N T O W N | 1 0 1 3 8 M A I N S T R E E T | B E L L E V U E , WA 9 8 0 0 4 E A S T S I D E | 1 5 6 0 0 N E 8 T H S T R E E T, K 8 | B E L L E V U E , WA 9 8 0 0 8 2015 W W W. B R A Z E N S I R . C O M | I N F O @ B R A Z E N S I R . C O M | ( 4 2bellevue 5 ) 5 3 1 -club 0 1 0january 9

| 15

EMPLOYEE SPOTLIGHT

january 2015

MacKenzie Stapleton

BEST MEMORY AT THE CLUB Calling a manager to help me kill a large spider

HOMETOWN: Edmonds, WA

FAVORITE PART ABOUT MY JOB My coworkers are awesome

POSITION: Athletic Service Representative WORKED AT BC: A year

AN ITEM ON MY BUCKET LIST Whitewater rafting the Colorado River THREE WORDS TO DESCRIBE ME Honest, stubborn and playful FAVORITE FOOD Spanish food FAVORITE MOVIE Bridesmaids FAVORITE BOOK It’s hard to say, I have been reading textbooks for the past four years. If I had to answer: A Thousand Splendid Suns.

I JUST CAN’T LIVE WITHOUT: Chocolate

MY HOBBIES

•

Indoor soccer, skiing, watching movies, fishing

16 | january 2015 reflections

FAVORITE PLACE IN THE WORLD

• Traveling, in general

HIDDEN TALENT

•

I draw a really accurate SpongeBob SquarePants

FAVORITE FICTIONAL CHARACTER

• Bellatrix Lestrange

We think

minor injuries shouldn’t be a major expense.

Urgent Care Clinics in Redmond and Issaquah Our urgent care centers are a smart option when you have unexpected, non-life-threatening injuries or illnesses. In addition to shorter wait times, we offer substantial savings over a typical ER visit. Not only that, but topnotch imaging services are conveniently located in adjacent facilities.

We think about you

OverlakeHospital.org/urgentcare

BODY/MIND

january 2015

Being Young in America Staggering stats about the fitness of our youth.

Only one in three children are physically active every day.*

Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer).

I JUST CAN’T LIVE WITHOUT... Chocolate

6

Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12.

17%

Obesity among children in the United States has remained flat—at around 17 percent—in 2003 to 2004 and 2011 to 2012.

18 | january 2015 reflections

*Taken from the President’s Council on Fitness, Sports & Nutrition website.

CITY SCENE

january 2015

Ready to Run! ’Tis the season for setting goals, and if yours include tearing up the trails or track, check out these iconic Seattle races. To help you train, the lineup starts with an easy 5K and ends with a gust-busting 50-mile ultra.

FEBRUARY 14 CUPID 5K Reason to race: This event ends with both Valentine’s Day lovers and Valentine’s Day haters festivities.

More information: cupid5k.com MARCH 1 HOT CHOCOLATE RACING SERIES, 5K, 15K Reason to race: Finishers receive well-deserved goodie bags stuffed with chocolate-themed prizes.

More information: hotchocolate15k.com APRIL 19 WHIDBEY ISLAND MARATHON AND HALF MARATHON Reason to race: Head across the water for the race, but also for a quiet island vacation.

More information: whidbeyislandmarathon.com MAY 23 EMERALD CITY RUN, 10K, 15K Reason to race: Costumes are encouraged at this Wizard of Oz– themed race. Enough said.

More information: emeraldcityrun.com JUNE 13 SEATTLE ROCK ’N’ ROLL MARATHON AND HALF MARATHON Reason to race: The national race series will bring large crowds and tons of music to spur you on as you run.

More information: runrocknroll.competitor.com/seattle JULY WHITE RIVER 50-MILE ENDURANCE RUN Reason to run: The course is set in the shadow of Mt. Rainier, offering some of the best racing scenery possible.

More information: whiteriver50.com

20 | january 2015 reflections

Unrivaled Integrity. Outstanding Results.

Jennifer Jacobsen

Lysa Catlin

NMLS-1104038 Mortgage Loan Originator

NMLS-754386 Mortgage Loan Originator

Specializing in all aspects of residential lending: Purchase | Refinance | Construction Loan amounts up to $5M 206.963.0191 | team@lysacatlin.com | www.lysacatlin.com 11255 Kirkland Way, Suite 100 | Kirkland, WA 98033 january Caliber Home Loans, Inc., 3701 Regent Boulevard, Irving, TX 75063 (NMLS #15622). 1-800-401-6587. CopyrightŠ2014. All Rights Reserved. Equalbellevue Housing Lender.club This is not an offer to enter into an agreement. Not all customers will qualify. Information, rates, and programs are subject to change without prior notice. All products are subject to credit and property approval. Not all products are available in all states or for all dollar amounts. Other restrictions and limitations apply. Washington Consumer Loan Company License No. CL-15622.

2015 | 21

TRACKING YOUR NUMBERS YOUR WORKOUT ROUTINE IS READY TO GO HIGH-TECH Thanks to an arsenal of new fitness technology, going to the gym is no longer just a matter of tossing your sneakers and workout clothes in a bag. You can now track your workouts (and your heart rate, weight lifting reps, running or cycling mileage, and a host of other details) via sleek, high-tech gear and apps. Gone are the days of tracking your workouts in a notebook.

What’s more, many of these apps and devices also track your day-to-day routines, letting you know if you’ve been sitting longer than is healthy, sleeping too few hours or consuming too many calories.

Fitness technology is a crowded field. Below are six essential items—apps and wearables—to help bring your workout into the 21st century.

1. FITBIT ARIA The Aria sets out to redefine the old-school scale with more than just a sleek design. The smart scale tracks your weight and body fat percentage and body mass index (BMI), and syncs your personal stats via Wi-Fi to your Fitbit account.

Your stats—and your progress toward fitness goals—are organized in handy charts and graphs accessible through your phone (with a free smartphone app) and computer. The Aria sends alerts when you’re close to reaching your goals, as well as when you achieve them. And the device allows up to eight people to use the scale, tracking each person individually.

2. NIKE + FUELBAND In a crowded field of fitness wristbands, Nike’s Fuelband stands out for its ability to not only track your daily activity but also motivate you to keep moving. The Fuelband measures your daily activity and assigns “Nike Fuel” points that allow you to compare yourself to other users via a smartphone app. The added element of competition helps keep you motivated as you join groups, invite friends to work out with you, and jockey for the top spot on the app’s leader board. The band also counts those all-important steps, helping you track progress toward 10,000—the daily indicator of a healthy lifestyle.

written

22 | january 2015 reflections

by

megan hill

bellevue club january 2015 | 23

3. POLAR RCX3 GPS If running or cycling is your workout of choice, the Polar RCX3 with GPS capability might be the wearable tech for you. Unlike fitness bands, the RCX3 records your route, speed and distance, which can then be synced to Polar’s online Personal Trainer. The online platform’s Smart Coaching includes features like training programs, fitness tests, a calorie tracker, and performance indicators. The watch’s Training Benefit feature provides feedback based on your goals and preset indicators to help maximize each workout. And the watch is compatible with several other Polar products—like heart rate monitors and cadence sensors—to further enhance your fitness.

4. STRAVA RUNNING AND CYCLING GPS TRACKER Strava’s free iPhone and Android app turns your smartphone into a fitness tracker. The app tracks your running and cycling routes and measures your performance over time. There’s also an autopause feature that takes note when you stop moving, pausing your progress in the app. You can set personal records and daily and weekly goals based on mileage or time. The app has several social aspects too: you can share photos, follow friends, and brag about your “suffer score,” which indicates the difficulty level of your workout.

24 | january 2015 reflections

5. BODYSPACE APP This free app from Bodybuilding.com allows users to track their workouts, set fitness goals, and get motivated through the app’s fitness community. Users can access workout routines designed by experts or by other users, and routines can be altered in real time to account for the inevitability of someone else using the machine you need. You can also build your own routine through the app’s extensive database of individual exercises. The app helps you track reps, sets, lifting weights and progress toward goals.

6. AMIIGO BRACELET Amiigo is one of the newer kids on the wearable-tech block, having raised money through an Indiegogo campaign to launch products. The company makes only two items: a wristband and a shoe clip. The wristband’s many bells and whistles help it stand out above the competition. The wristband’s many features track calories burned, hours of sleep, resting heart rate and daily steps, along with workout information like specific exercises, reps and sets. The Amiigo also charges wirelessly, has a three-day battery life, and is completely waterproof. All of your information is synced to a smartphone app that tallies your daily activity and the details of your workout—including a breakdown of upper and lower body workouts.

A sincere and special thank and you to our my Wishing the very best of health, happiness and peace in the New Year!

206-915-8888 karensanta@comcast.net KarenSanta.com

bellevue club january 2015 | 25

eat to lose

N UTR ITION FOR W EIGHT LOSS A N D OV ER A LL HE A LTH

26 | january 2015 reflections

DINING FEATURE interview

by

l au r en h u nsberger

bellevue club january 2015 | 27

Reflections magazine: As a dietitian, what general nutrition advice do you have for someone who is trying to lose weight this resolution season?

Laurelee Misseghers, MS, RD, CD: The healthy plate method is a good way to eat a balanced meal, but still lose weight. Using a nine-inch plate, fill half of it with fruits or vegetables, one-quarter with a starch and one quarter with protein. This way you fill up on fruits and vegetables, which have the least amount of calories per pound.

Also, avoid the sumo wrestler style of eating very little in the morning, and then consuming most of the day’s food and calories at night. Instead, eat breakfast like a king, lunch like a queen and supper like a pauper. One study indicated that this way of eating resulted in twice the weight loss of those eating the other way around, despite eating the same number of calories.

Additionally, be careful with fatty foods and oils. Just one tablespoon of oil equals 120 calories, so if you were to have four tablespoons over the course of a day (in fried foods, olive oil on salads, etc.) that would equal 500 calories.

RM: What types of foods aid in the weightloss process?

LM: Vegetables and fruits are your best friend in this area. You can eat one pound of raw vegetables for only 100 calories, whereas fruit is slightly more at 250 to 300 calories per pound. Because they contain both fiber plus water, this will create bulk to fill you up without a lot of calories.

However, do not eat only fruits or vegetables at meals or you will find yourself very hungry within just a few hours. Meals need to be balanced with some unprocessed starchy foods (whole grains, potatoes) and some protein (animal protein should be no larger than a deck of cards, but you can eat unlimited amounts of legumes). If you can tolerate legumes, eating beans at most meals is a good idea, as they provide sustained energy but have significantly less calories than steak.

28 | january 2015 reflections

RM: What types of food should be avoided at all costs if someone is trying to lose weight?

LM: I don’t like to say that people must give up any type of food, but it is obviously a good idea to cut back on the foods that have the most calories with the least amount of nutrients, such as junk food.

However, personality can play a role here as well. Some individuals are able to eat just one piece of chocolate, and it will take away their cravings and desires for sweets, whereas for another individual, one piece of chocolate will mean that the entire box will quickly disappear in a very short period of time. It is also a good idea to give up liquid calories (whether alcohol, soda pop or fruit juice) as they can quickly add up, without helping you to feel full.

Tracking your food intake for a few days through an app like MyFitnessPal or Lose It! can help to build awareness of which foods you frequently consume that have the most calories. Then you can make intelligent decisions about whether to cut them out of your diet completely or have rules in place to control the amount consumed (i.e., limit treats to 100 calories per week).

RM: What is more helpful for weight loss, grazing on small meals throughout the day or eating the standard three meals a day?

LM: There is a lot of controversy on this issue, even among dietitians. Although there are indeed studies that indicate that grazing can help with weight loss, there are many other studies which show that the more you snack, the more you weigh.

My preference is to eat three meals a day. Breakfast like a king provides fuel for the day and gives you the most time to burn off these calories. Lunch like a queen provides enough fuel to get you through the afternoon, and supper like a pauper provides less calories at a time when you are least likely to be active—and may help you sleep better since you aren’t having to digest a large meal when you go to bed.

lentils 1 tablespoon olive oil or coconut oil ½ medium yellow onion, chopped 1 carrot, chopped 2 cloves garlic, minced 1 cup French lentils 3 cups vegetable broth (or water) 1 bay leaf 1 teaspoon thyme Salt and pepper to taste In a medium pot over medium-high heat, add the oil, onion, carrot and garlic. SautÊ until the vegetables are tender, about 10 minutes. Set cooked vegetables aside.

Without rinsing the pot, add the lentils, broth or water and the bay leaf. Bring the contents to a boil, then reduce the heat to low and allow to simmer for 25 minutes.

Discard the bay leaf and drain any excess water. Add the vegetables into the lentils with the thyme, salt and pepper.

bellevue club january 2015 | 29

30 | january 2015 reflections

Often when people are grazing, they take in more calories than they realize, unless they carefully measure each mini-meal’s calories. Also, sometimes people rely on processed foods like protein bars as a snack, without realizing that many protein bars are little more than glorified candy bars.

Another reason I prefer the three meals versus the mini-meal concept is because each time you eat, the body produces insulin to help deal with the glucose that ends up in the blood. Insulin is a growth hormone that can actually make it harder to lose weight. By eating three times a day, you are also giving your digestive organs a chance to rest between meals.

RM: What are the biggest misconceptions about nutrition and weight loss?

LM: That any way you lose weight is a healthy way to lose weight. Just because you lose weight with some diet plans does not necessarily mean that these are good for your long-term health.

grilled salmon with pesto 1 cup of fresh basil, chopped (or spinach, kale) 2 garlic cloves ¼ cup Parmesan cheese (optional) ¼ cup pine nuts (or walnuts, pecans) 1 tablespoon olive oil 1 teaspoon lemon juice Salt and pepper to taste 1 salmon fillet Preheat oven to 450 degrees F. Place all the ingredients except for the salmon into a processor and blend until smooth. Rinse the salmon fillet under cold water and place it in an oven-safe baking dish. Spread the pesto on top of the salmon. Place in the oven and bake until the fish is thoroughly cooked, about 12 minutes.

RM: It seems like more and more people are cutting out gluten, dairy, soy, eggs, etc. In your opinion, is this a positive step toward eating healthier or is it overkill?

LM: If there is a good reason (such as allergies or intolerances) for cutting out these items, then it is a positive step toward being healthier. For instance, those with celiac disease must avoid gluten as it damages their intestinal tract. Some people feel happier and have more energy by avoiding gluten, so having an improved quality of life is a good reason to avoid it. However, they will hopefully be consuming gluten-free grains in place of those containing gluten.

Dairy is an interesting case. About 70 percent of the world’s population is actually lactose intolerant, so for these people they feel better by avoiding it. Asthmatics also find that their health improves by avoiding dairy, and those with autoimmune diseases also do better when they give it up. When people talk about dairy, what they are really interested in is calcium. For those who choose to give up dairy for health- or animal welfare–related reasons, then there are plenty of nondairy alternatives available these days, and most have been fortified with calcium and vitamin D. There are also plant-based sources of calcium that can be incorporated into the diet to replace it.

When it comes to soy, studies are conflicting. Most of the positive studies come from overseas, where they are consuming soy in the whole foods–based form (edamame, tofu, tempeh, miso, etc.). For example, they have less occurrences of breast cancer and a lower chance of remission. Most of the negative studies come from the United States, where instead of consuming soy in its whole-food form, we rely on isolated protein concentrates—whether in fake meats or protein bars and powders. Whole foods have a synergy that isolated parts do not have, and our bodies know what to do with whole foods.

bellevue club january 2015 | 31

RM: Do you have any tricks or tips for people who eat out a lot or eat socially?

LM: If eating in a restaurant, share an entrée with a friend, or have half of it boxed before it arrives at the table, and then choose lightly steamed vegetables to round out the meal. Request salad dressing on the side, and dip your fork into it so that you can enjoy the flavor without as many calories. Try and avoid heavy creambased or cheese-based sauces, as these can add a lot of calories. Share a dessert with several people so that you can enjoy a special treat.

When eating socially at a party, look over the choices beforehand, and then decide on just one or two special treats, filling the rest of your plate with healthy choices such as crudités.

RM: What piece of advice do you find yourself constantly telling clients over and over?

LM: Progress is more important than perfection. There will always be a few slip-ups along the way, so turn these into teachable moments. What can you learn from them so that they won’t happen again?

Weight loss is rarely linear. There are usually a few ups and downs along the way, and there can be day-today variations as well. If seeing the scale go up slightly is depressing, then only weigh yourself once a week.

The overall trend is more important, and there may be a week or two when your weight is up for no good reason. Be consistent with your healthy diet choices and your exercise, and it should start to drop again.

RM: Do you have any special success stories regarding weight loss that you can share?

LM: While I am happy every time someone is able to meet their dietary goals (whether weight loss or feeling more energetic), I have found that the most successful individuals are those who are willing to commit to a more plant-based diet rather than an animal-based diet.

One client I had was committed to making significant changes to her diet and found because she was able to eat unlimited quantities of the allowed foods, she was never hungry. Also, she had more energy and focus than she had before. Upon leaving our second session together, she heard a lady behind her say, “Oh my gosh—what a transformation!” The client asked if the lady was speaking to her since it was someone she didn’t really know. The lady was indeed talking to her and proceeded to tell my client how amazed she was at the physical changes she saw in her.

* See one-week meal plan on next page

32 | january 2015 reflections

breakfast quinoa ½ cup uncooked quinoa Pinch of salt ½ cup almond or coconut milk Maple syrup ½ banana, sliced ½ cup berries A few almonds or walnuts Rinse the uncooked quinoa. In a medium pot, add the quinoa, salt and 1 cup water and bring to a boil. Lower the heat and simmer for 12 to 15 minutes. Turn off the heat and let stand for 5 minutes. Once cooled, spoon the quinoa into a bowl, and add the almond or coconut milk, the maple syrup and fruit and nuts.

bellevue club january 2015 | 33

roasted asparagus 1 bunch of asparagus (or any other vegetable) 1 tablespoon olive oil or coconut oil 2 cloves garlic, minced Salt and pepper to taste Lemon juice to taste Preheat oven to 425 degrees F. Wash asparagus and place in an oven-safe baking dish with olive oil and garlic.

Season with salt and pepper. Roast for 12 to 15 minutes, or until desired tenderness (length of time varies with other vegetables). Add a splash of lemon.

34 | january 2015 reflections

eating for health: a one-week plan When trying to lose weight, or just eat healthier, we know making the right choices is not always easy. So to simplify the process, we’ve compiled a guideline for one week of healthy eating, with a few easy recipes to boot. When thinking about this eating plan, please keep the previous advice in mind—especially in terms of proportions. Also, fresh, organic produce and meats are always the best option.

day 1

breakfast

snack

lunch

dinner

• Scrambled eggs with sautéed garlic and spinach

• Handful of almonds, pecans or walnuts

• French Lentils (p. 29)

• Baked white fish with lemon, fresh basil leaves and olive oil

• ½ cup berries

• Spinach salad with fresh vegetables

• Roasted broccoli

• Slice of whole grain toast (gluten-free options available)

day 2

• Oatmeal with dash of coconut oil, cinnamon and vanilla extract

• Sliced carrots with hummus

• Melon wedge

• Roasted cauliflower

• Mixed greens side salad

• ½ cup berries

day 3

• Grilled Salmon with Pesto (p. 31)

• Turkey meatballs with marinara sauce

• Kale chips

• Whole grain English muffin (gluten-free options available) with peanut butter or almond butter

• Salmon cake

• Baked chicken breast

• Side mixed greens salad

• Quinoa • Roasted Asparagus (p. 34)

• Two links turkey sausage

day 4

day 5

• Breakfast Quinoa (p. 33)

• Poached eggs with cilantro, black beans, hot sauce, lime juice and avocado slices

• Whole grain toast with peanut butter or almond butter

• Salad with black beans, cilantro, tomatoes, red onion, corn, avocado and lime vinaigrette

• Brown rice pasta

• Chopped fresh vegetables (i.e., tomatoes, cucumbers, jicama, peppers) dipped in ginger dressing

• Roasted chicken with aromatics of choice

• Shrimp sautéed with garlic cilantro and lime

• Roasted Asparagus (p. 34) (or Vegetable of Your Choice)

• Carrots roasted with ginger and soy sauce

• Baked tuna fillet with olives and artichokes

• Roasted bok choy

day 6

• Turkey bacon

• Roasted beets with sea salt

• ½ cup berries • Slice of whole grain toast (gluten-free options available)

day 7

• Oatmeal topped with berries • Apples with almond or peanut butter

• Handful of almonds, pecans, walnuts, etc.

• Chickpeas with chopped vegetables (i.e., onion, celery, carrots) drizzled with red wine vinegar and olive oil

• Roasted chicken with pitted green olives and artichokes

• Grilled chicken

• Grilled New York Strip steak

• Polenta with sautéed tomatoes and onions

• Baked sweet potato

• Side kale salad

• Roasted vegetables

bellevue club january 2015 | 35

TONY WILLIAMS WAS STRESSED OUT, BURNED OUT, OVERWEIGHT AND ON THE VERGE OF A MAJOR MEDICAL EVENT. THIS IS THE STORY OF HOW HE TAPPED INTO HIS INNER ATHLETE AND TRANSFORMED INTO AN ELITE RACING MACHINE. written

by

l au r en h u nsberger

////

36 | january 2015 reflections

photogr a ph y

//// by

m ich a e l m at ti

MEMBER PROFILE bellevue club january 2015 | 37

T

ony Williams’ job is not one you can phone in. As a partner and chairman for Washington 2 Advocates, a government relations and public affairs firm for some of the largest companies in the region (think Boeing, Alaska Airlines, T-Mobile, etc.), his job is to “learn about people’s most intimate professional issues, help sort them out and come up with a good solution. … I’m counsel on demand,” he says. This requires a lot of focus, energy and time, much of which is spent traveling about 125,000 to 150,000 miles a year.

Apart from his headquarters in Bellevue, Williams also has an office in Washington DC, where he lobbies the federal government on behalf of his clients, and an office in Portland, Oregon. With two sons, ages 10 and 16, and a wife, he’s got a pretty busy personal life as well.

So almost two years ago, when significant, energydraining health problems started creeping into his life and affecting the different facets of his life, he quickly recognized he had a major problem on his hands. “For the first time in my life I didn’t feel good. I was tired; I was irritable; I didn’t have energy and was having dizzy spells. I just wasn’t right, and at the end of the day, I wasn’t fun to be around,” Williams says. “A family joke was that daddy doesn’t get sick, and I had been sick a lot, so that was the other thing. At one point I had a cough four weeks.”

On top of everything, Williams was overweight. While he says it was only by 20 to 30 pounds, his overall appearance was “puffy and just unhealthy looking.” When Williams’ wife finally convinced him to see a doctor for a physical, he learned he had high blood pressure and high cholesterol. Fearing he was on the verge of a major medical event, his doctor wanted him to go on medication immediately.

38 | january 2015 reflections

DO YOU WANT TO GET FIT, LOSE WEIGHT, AVOID MEDICATIONS AND FEEL ENERGIZED? ADVICE FROM A TRAINER AND HIS CLIENT:

Tony Williams Get a trainer that you have a good rapport with. We get down to business, but we also joke around a lot. Think about what you’re looking for in a trainer and come prepared.

• Cory Patterson In the beginning, remember that it’s just a start, and it’s only going to get better.

• Tony Williams Make a commitment to yourself.

For me, it was to my wife, my two children, the people who work for me, my 30-plus clients and my friends.

• Cory Patterson You’ve got to find your “why.”

That’s what’s going to be your motivating factor.

• Cory Patterson Embrace the process, the learning, building process. Take it one step at a time.

• Cory Patterson One of the hardest things is going to be what happens when you arrive at your goal. The body is going to change, but the mental dialogue is not going to change as quickly. You’re going to have to ask yourself, “What next?”

bellevue club january 2015 | 39

“IT WASN’T ABOUT VANITY, AND I WASN’T TRAINING FOR ANYTHING. I JUST DIDN’T WANT TO EXPLODE.”

40 | january 2015 reflections

It was a wake up call for Williams, who had been a typical three-sport athlete growing up in Oregon and who occasionally jumped on the treadmill for 30 to 40 minutes a few times a week, which he thought “made [him] the man.” Desperate to avoid a life on medication, he made a pact with his doctor.

“She said to me, ‘You’re going to have a heart attack.

You have three months, 90 days, to show me a difference,’ ” Williams says. “So I called the Club, and I said, ‘I think I need a trainer.’ At that point it wasn’t about vanity, and I wasn’t training for anything. I just didn’t want to explode.”

These days, at 50 years old—roughly two years after the initial appointment that shook him up— Williams is running marathons, clocking in at a blistering pace just six minutes shy of qualifying for the Boston Marathon, one of the most competitive and prestigious marathons in the world. This February, he is hoping to shave those final minutes at a race in Phoenix. He also recently competed in GranFondo Whistler cycling competition (covering 75 miles from Vancouver to Whistler), and he made a trip to the Grand Canyon in which he hiked down and back up in just over nine hours.

Needless to say, he never went on medication.

He also lost 30 pounds and lost the fatigue and irritability. Now he’s able to better focus at work and with his family. He also has more energy and is pleased to see that his body went from being puffy to having more muscle definition than it did in college.

“I’m a more pleasant person to be around,” Williams says. “I have more energy, patience. And now I understand why people enjoy running. I play all sorts of mental games, dreaming about my life, or thinking about something at work and coming up with a better idea—or I just say, ‘I hate Cory’ over and over.”

Cory is his trainer. And of course he’s joking.

Williams’ credits Bellevue Club trainer Cory Patterson for a large part of his transformation and newfound health. Although Williams says he’s always been a driven person with a competitive spirit, Pat-

terson gave him the right tools for his body and goals, which made all the difference.

“He has the go-getter personality, and he had an athletic background, so we had to get him to tap back into that,” Patterson says, who first and foremost had a serious discussion about what drives Williams, what his goals and limitations were. Then, the two got to work.

“There’s always going to be a hierarchy when getting started. Nutrition is first. Then resistance training because of the positive physical and hormonal responses it creates in the body,” Patterson says. “Cardio should be the last thing, but it’s usually the first thing people go to because it creates a feeling. You sweat; it’s uncomfortable. They feel exhausted, the legs are burning and the lungs are burning, but you have to have the other things in play. Not just more cardio, more cardio.”

The list of exercises and approaches Patterson took with Williams is extensive, often mixing in TRX, band resistance work, weights, cardio and sprints. “He manipulated my body in ways I never thought possible,” Williams says. As for his numbers, he says it’s a badge of honor to have blood pressure and cholesterol in the normal range, with a resting heart rate categorized in the athletic zone.

“I feel more like an athlete versus just an old dude,” Williams jokes.

Above and beyond working out at the Club, Williams says one of the most valuable things he learned from Patterson is how to adapt this newfound lifestyle. When his knee started bothering him, Patterson was able to guide him in the right direction to heal it. And to overcome one of Williams’ major obstacles—traveling—Patterson helped him formulate workout routines for hotels and how to eat well on the road or on vacation.

“The friendship and having a teammate and coach has been the most valuable thing throughout this whole process,” Williams says. “I’ve learned great things from him, and it’s fun. It has to be fun.”

bellevue club january 2015 | 41

THE ANATOMY OF A DECISION written

by

l au r en h u nsberger

Your physical, mental, financial and social health depend solely on the foods you eat, the amount of exercise you get, the dollars you spend and so on, right?

Wrong says behaviorist Steve Flansbaum, MS, CPT.

F

ive years ago, Steve Flansbaum was making poor decisions. He worked at a recruiting firm in California, but in between business calls he was texting people looking for drugs, most often the prescription pill Oxycotin, an opiate he says is akin to heroin. He also struggled with alcohol abuse, and he admits to trying “everything. Whatever you had. I had my phases with them all,” he says.

Flansbaum knew he had a problem, and at the time believed it was clear-cut: he had a substance abuse issue. “That’s what I thought.

I just have to stop doing drugs,” he says. But after a four-and-a-half month stint in rehab and a master’s degree in behavioral science,

42 | january 2015 reflections

he now fully understands that drugs were never the root cause of his issue. “I realized drugs weren’t really my problem. I was my problem.”

What Flansbaum, at age 30, means by this is that the drug abuse was merely a symptom of the real concern, which he says was a toxic way of making decisions about himself, his life and the world around him. “I became incredibly fascinated with the study of behavior once I saw I had this skewed perception of myself and the world; it was mind-blowing to see how false it was. I had been certain there was something wrong with me, that I was a failure and a terrible person. I had been so certain about how things were, but I was wrong.”

bellevue club january 2015 | 43

Now as an accredited and trained behaviorist and physical health and wellness coach at the Bellevue Club, Flansbaum says everyone holds deeply rooted, subconscious beliefs and perceptions about themselves, and when they aren’t positive in nature, they create harmful behaviors, which can range from unhealthy eating patterns to an inability to stick to a goal or exercise regime to substance abuse and more. He explains that this is why so many people find it hard to drop bad habits or pick up new, healthy ones, because they focus on the symptoms rather than the actual cause.

For Flansbaum part of the root cause of his addiction was a fear of failure, but he says other common root problems often include unhealthy personal relationships, traumatic past events and other negative feelings. But no matter the problem, he says in the end it all comes down to the same basic concept of how people are processing that information.

44 | january 2015 reflections

“Emotions, thoughts motivate all behaviors,” he explains.

“People create a belief about themselves based on an emotional state in the subconscious part of the brain. Then it transfers to the front of their brain where they process it, that’s your logic, and then a behavior is going to come out of that. So whether it’s finances or food or drugs or work, everything you do is about how you process information. It transcends into everything.”

Flansbaum says this is why his work in behavior modification helps all types of clients. One of his specialties, however, is weight loss. He says he’s easily able to relate to the struggle with food because it plays a similar role as drugs; he asserts they are much more connected than many people think.

“Studies are showing that sugar and trans fats have the same chemical reactions in the brain as heroin and cocaine. I find it unfortunate that people use words like ‘lazy’ and ‘willpower,’ because

Workshops Thinking Your Way into a Thinner Body June 6, 2015 Concerned Parents of Overweight Children February 3, 2015 Weight-Loss Strategies Group Sessions Last Monday of each month

they just don’t exist to me. There’s a reason why we do the things we do. Saying ‘I’m just lazy’ doesn’t paint a picture of what’s really going on. Even ‘choice’ is a somewhat misused term in my eyes,” he says.

“If someone is trying to lose weight, it’s all about gathering information. We base so many of our behaviors on assumptions, like, ‘Oh, I eat too much.’ Then you start looking at a food log, and you start seeing this person doesn’t really eat that much.”

While it’s often easy to get people to understand the concept that beliefs equal behaviors, Flansbaum says the execution of behavioral modification—for anything from quitting drugs to weight loss to setting goals—is less easy. Noting that any behavioral change has a success rate of approximately 5 percent, he says for him and many of his clients, finding the right set of tools to get at the source of the problem beliefs is crucial.

So what’s in Flansbaum’s tool kit that allowed him to be one of just five people out of 60 in his rehabilitation program who have not since relapsed or overdosed? What does he have that most people don’t when trying to make a big change in their lives? A few things. Some of those tools include meditation, consistent exercise, building a strong support group and enjoying an outlet for creative expression (his happens to be writing, producing and singing blues, R&B and pop music). But Flansbaum says ultimately all decisions to take part in the healthy activities versus habits that are harmful, boil down to having a game plan to help change the thought process.

“Behavioral modification is a process of becoming aware of how you interpret information and moving away from beliefs that block you from progression,” Flansbaum says. In turn, using his education, training, mentorship and personal experiences, he has created a method for helping clients break down the process in a way that’s accessible. The seven-step behavioral modification method is a way to help people identify their underlying thought processes, cope with their symptoms, build a healthy relationship with their unhealthy patterns, align new beliefs and then reinforce them. The actual process is more detailed, but he explains these are some of the core objectives.

He has many different options for those seeking to make a change in their lives and learn more about his process. He offers one-on-one counseling, workshops, personal training and more, all in a positive and nonjudgmental setting. ➵ To schedule an individual appointment with Steve Flansbaum, please call 425.688.3172.

Invested in Students. Intentional in Outcome.

Join us for an Open House Grades 1-6 February 3, 9:00 AM

Kindergarten February 4, 9:00 AM

Preschool (ages 3 and 4) February 26, 9:15 AM

For locations and details: VisitBearCreek.org or 425-898-1720

www.PacificFurniture.net Your Solid Choice in Home Furnishings 16875 Southcenter Parkway

. Tukwila, WA 98188

Contact fellow member Sandy Lei today: (206) 575-3288 . sandy@pacif icfurniture.net

300+ Fabrics

. Made in USA . Custom Configuration bellevue club january 2015 | 45

In 2010 t he world lea r ned somet h i ng t h at sk i ent hu sia st s a nd Nor t hwest resident s h ave long k now n : W h i st ler i s a s good a s it get s.

46 | january 2015 reflections

T R AV E L F E AT U R E

WHISTLER IN WINTER WHAT’S NEW? written

by

h a l e y s h a p e ly

bellevue club january 2015 | 47

Tourism Whistler/ Steve Rogers

48 | january 2015 reflections

Tourism Whistler

Tourism Whistler/ Chad Chomlack

T he W i nt er Oly mpic s host i s fa med for it s a bu nd a nt snow, bu st l i ng v i l l a ge a nd sc en ic lo c at ion—wh ich h app en s t o b e ju st a f ive -hou r d r ive f r om t he S e at t le met r o a r e a . A nd wh i le it ’s a lw ay s a dep end a ble pl ac e t o st r ap on a pa i r of sk i s or sh r ed on you r snow b oa r d , t he C oa st Mou nt a i n sp ot i s con st a nt ly evolv i ng . Her e ’s wh at ’s new t h i s se a son : SKI, SNOWBOARD & SLIDE With an annual average of 38 feet of snow, Whistler is the kind of place where you want to maximize your run time. This season, the new eightpassenger cabins on the Whistler Village Gondola will help you do just that, given that the improved loading efficiency promises to increase the uphill skier carrying capacity by 12 percent. The $6 million cabins join last year’s new additions, the $18 million Harmony 6 Express high-speed six-pack chairlift on Whistler Mountain and the Crystal Ridge Express high-speed quad on Blackcomb Mountain. Plus, all lift tickets and season passes will now be equipped with RFID technology that automatically opens the access gates to the lifts, no digging for your card required.

Off the slopes, Whistler Sliding Centre will stay open later than usual this season, giving you the chance to live out your Cool Runnings dreams until April. Try the bobsled or the skeleton (that’s the one where you’re hurtling headfirst down the track). If your adrenaline levels just aren’t up for that kind of thrill, take a self-guided tour of the facility—you can stand on the Olympic podium, take a photo in an Olympic sled and walk down the famed Thunderbird Corner to the finish dock.

bellevue club january 2015 | 49

50 | january 2015 reflections

Touri

Tourism Whistler/ Robin O’Neill

SLEEP There are 10,000 bedrooms in Whistler, including 19,936 pillows within 500 meters of the ski lifts (give or take a few, we’d guess), which give you plenty of options for resting between runs.

In honor of its 10th anniversary, Four Seasons Resort Whistler is rolling out several experiences, including a 10-course tasting menu, helicopter rides and dog sledding. For those feeling particularly adventurous, the winter “glamping” package will transport you to the Pemberton Ice Cap, where you’ll swing by some ice caves on your snowmobile en route to your own private glamping enclave. A “snow hotel” may not sound cozy, but with prewarmed down duvets, gourmet meals and hot tubs, this one certainly is.

Four Seasons Whistler

Four Seasons Whistler

Tourism Whistler/ Mike Crane

bellevue club january 2015 | 51

Tourism Whistler/ Mike Crane

For a more traditional accommodations experience, the Delta Whistler Village Suites were recently renovated and now feature a modern design; plentiful, easily accessible outlets; a built-in luggage rack; a large-screen TV with input audio, video or data from your device to the TV; larger-than-average undermount sinks; and other convenient amenities.

EAT Opened this past summer by a husband-and-wife team with nearly 40 years of combined food-and-beverage experience, Stonesedge Kitchen aims to bridge the gap between fine dining and pub food.

The result is a comfortable space with reasonable prices and creative offerings, including falafel bites and bacon-infused Caesars served with a bacon straw. Located in Whistler Village, the restaurant is conveniently open from morning till late night.

Also new on the scene is Chef Paul Moran at Nita Lake Lodge.

After stints cooking in Dubai, Montreal, Paris, Mexico City, and beyond, Chef Moran decided to bring his talents back to his home province of British Columbia. Although still just in his 20s, his world travels inspire the vegetable-forward, local-ingredients-driven menu.

For casual fare that’s a hit with locals and tourists alike, La Cantina— Urban Taco Bar serves up everything from classic street tacos (such as chicken tinga, fish and brisket) to burritos and salads. Given the glutenfree, vegan, and vegetarian options, everyone in the group should be able to find something to fit their dietary preferences and restrictions.

So experience something new at Whistler this year, or just stick with the tried-and-true standbys—either way, you’re guaranteed to have a wonderfully wintry time.

Recently redecorated with a fresh perspective in The Tradition on a private court with water views.

Designed by Internationally renowned Seattle architect, Stuart Silk.

52880 Latrobe Lane, La Quinta | 3 bedroom, 3.5 bath and Formal Study. Offered furnished at $2,495,000.

Contact me for great properties at great prices, and all your California Desert real estate needs.

Connie Bigbie REALTOR

®

CalBRE #1927123

Assisting buyers and sellers from Palm Springs to La Quinta.

©2014 Coldwell Banker Real Estate LLC. All Rights Reserved. Coldwell Banker Real Estate LLC fully supports the principles of the Fair Housing Act and the Equal Opportunity Act. Each Coldwell Banker Residential Brokerage office is owned by a subsidiary of NRT LLC. Coldwell Banker® and the Coldwell Banker Logo, Coldwell Banker Previews International® and the Coldwell Banker Previews International Logo, are registered service marks owned by Coldwell Banker Real Estate LLC. Broker does not guarantee the accuracy of square footage, lot size or other information concerning the condition or features of property provided by seller or obtained from public records or other sources, and the buyer is advised to independently verify the accuracy of that information through personal inspection and with appropriate professionals.

EMAIL Connie.Bigbie@ColdwellBanker.com Owned by a subsidiary of NRT LLC. CELL 760.832.2920

52 | january 2015 reflections

B

CONVENIENCE, QUALITY, SELECTION, AND CHILDCARE!

Forget about over-crowded parking garages and prepare to experience the

IN THE HEART OF

ultimate in downtown

DOWNTOWN

shopping convenience.

BELLEVUE

Drop-off the kids at Adventure Kids Playcare, find something dazzling for your Valentine at J. Lewis Jewelry, and don’t forget to pick up drinks for the big game at BevMo! Tackle everything on your “to do” list in one stop!

.

.

.

.

Adventure Kids Playcare BevMo! Blue Sky Cleaners Domino’s Pizza Elements Massage J Lewis Jewelry Panera Bread Pet Pros Rice N Spice Sturtevant’s

.

.

.

.

Bellevue Way & NE 12th . Across from the downtown Bellevue Post Office . www.bnshopping.com

The average American adult spends eight hours a day sitting. Whether at a desk, the dinner table, in the car, or on the couch, experts are finding that it all adds up to one thing—poor health.

written

by

sa m a n th a stor z

can be immediate symptoms of a sitting overdose. Whether it’s a Netflix marathon or a long workday at your desk, chances are you will feel it. But since the effects of prolonged sitting add up over time, you may need more than just a good stretch to stay in good health.

The most resounding statistic on the subject, supported by numerous researchers such as James A. Levine M.D., Ph.D., of the Mayo Clinic, states that people who spend more time sitting each day are at a greater risk of premature death. This may appear shocking at first, but a number of published studies conducted have discovered the mortality rate is 61 percent higher for those who sit seven or more hours a day than those who sit just one to two hours a day. Diseases such as metabolic syndrome, high blood pressure, abnormal cholesterol levels and obesity are unanimously linked to a sedentary lifestyle. The World Health Organization records approximately 3.2 million deaths annually attributed to chronic inactivity.

54 | january 2015 reflections

bellevue club january 2015 | 55

people who spend are at a greater risk

56 | january 2015 reflections

m of

nd sk

more time sitting each day of premature death

These major health concerns don’t happen overnight, although the effects of sitting are virtually immediate. Once you plunk down, your calorie-burning rate plunges and insulin effectiveness drops. Without regular movement, muscles burn less fat, blood flows sluggishly through the body and normal body processes that require healthy blood flow fail to do their job.

For example, inactive muscles do not respond well to insulin. When the muscles do not receive insulin properly, the pancreas overproduces it. This insulin imbalance leads to diabetes and other diseases. Consequentially, excess insulin encourages cell growth, potentially cancerous cell growth. Likewise, if muscles are being used regularly, even to perform mundane tasks, natural antioxidants are produced and fresh blood and oxygen are encouraged to flow through the limbs and the brain.

Unfortunately, studies show that spending a few hours a week breaking a sweat at the gym doesn’t seem to significantly counteract the health risks of sitting all day. Exercise alone will not reverse eight hours in a chair as much as jogging cancels out smoking a pack of cigarettes.

The good news is that all the minutes taken to move in simple ways makes a tremendous difference. Standing while talking on the phone or eating lunch, sitting on an exercise ball, taking the stairs, frequent bathroom breaks, even fidgeting in your chair—it all adds up. Studies show that having standing meetings at work are shorter and more effective. When meeting a friend, take coffee on a walk instead of sitting in the coffee shop.

Also, if you don’t have one already, try investing in a standing office desk. Centers for Disease Control and Prevention published the “Take-a-Stand Project,” in which researchers studied the effects of a sit-stand desk device on a work group.

The outcome showed that those who stood more often at work were more comfortable, more energized, felt healthier and more focused, were more productive and less stressed.

The bottom line is you don’t have to start training for a marathon to stay healthy. In this case, it’s about taking simple opportunities to move, and move more often.

THE

HOME ISSUE

is coming in March!

For Advertising Info:

Eric Nienaber 425.445.6800 RESERVATION DEADLINE JANUARY 30TH

. CALL TODAY

bellevue club january 2015 | 57

58 | january 2015 reflections

HOMEWORK. As the weather shifts and winter arrives, it may be time to mix up your cardio and conditioning workouts in the Club. Here are a few ideas to keep your workouts fun and challenging, courtesy of Bellevue Club trainer Rose Nelson.

1: CREATE YOUR OWN “INDOOR TRIATHLON” Start with a 500-meter row on the rowing machine, followed by a fivemile bike ride on one of the indoor bikes, and finish with a two-mile run.

Once this becomes easy and you can beat your time, double the distance.

bellevue club january 2015 | 59

60 | january july 2013 2015 reflections reflections

M EDICAL & C OSMETIC D ERMATOLOGY • MelaFind

FDA Approved Technology for the Non-Invasive Detection of Melanoma ®

• Exilis Elite Skin-Tightening Body Countouring, Fat-Melting

• Laser Hair Removal • IPL Photo Rejuvenation | Fractional Laser • Wrinkle Treatments Botox ® | Xeomin ® | Dysport ® Restylane ® | Perlane ® | Voluma®

Carla J Bauman MD MPH Lynne B Vigesaa MS ARNP Amy Nelson PA-C Clara DeHoog LE

425.455.3376 cjbmd.com 626 120th Ave NE B-104 Bellevue Washington

2: STAIRMASTER INTERVALS The big StairMaster with revolving steps is quite possibly the most challenging and most effective piece of cardio equipment available. This machine is great for developing leg strength and cardiovascular endurance.

Try using HIIT (High Intensity Interval Training) for maximum effectiveness. Start with a five-minute warm up at a moderate pace. Then go into 12-20 minutes of interval training: one minute fast alternating with one minute slow.

Your fast intervals should be challenging, but you should be able to maintain good form.

Your slow intervals (still with good form) should allow your heart rate to recover before your next fast interval.

Finish the program with a five-minute cool down, similar to your warm-up pace.

Most importantly, focus on good form. Do not lean on the handlebars. Keep an upright posture, and use the handrails for balance and safety, not for resting your upper body while your legs do the work.

High School and Middle School January 7 | 6:30 - 8 p.m. eastsidecatholic.org

bellevue club january 2015 | 61

3: CIRCUIT TRAINING WITH THE ELLIPTICAL OR ARC TRAINER Create a circuit that combines strength exercises with cardiovascular intervals. The “quick start” feature on these machines is ideal for this type of program.

For example: • Start with a five-minute warm-up on your selected piece of equipment.

• Perform 20 repetitions each of:

- Bodyweight squats

- Pushups

- Resistance band pull-aparts

- Alternating lunges

- Burpees

- Spiderman plank hold

- Three minutes fast on Elliptical or Arc Trainer • Repeat circuit 3-5 times for a fast and effective workout

4: ESPRESSO BIKE—THE DRAGON CHASE GAME! If you haven’t created an account with the Espresso Bike, log in as a guest and try these fun and challenging rides.

Then, create an account so you can try to beat your past times and scores.

The Dragon Chase game is a fun way to make time fly while navigating twists and turns as you collect colored coins and chase dragons for points. Hint: Go for the Silver Dragons!

62 | january 2015 reflections

Voted “Best Jewelry” and “Best Local Designer” by the readers of 425 Magazine for 3 consecutive years!

Custom Jewelry

.

Loose Diamonds

.

Fine Colored Gemstones

425.455.2204 www.jlewisjewelry.com

10575 NE 12th St

|

Bellevue

|

january 2015 | 63 M-F 9AM - 6PM,bellevue Satclub 10AM - 4PM

FITNESS january 2015

The Most Bang for Your Burn For the most part, all exercise and physical activity is good for you and your body, but certain sports burn more energy than others.

According to a 2011 report by the Mayo Clinic, here are the top 10 calorie-burning exercises: 1. RUNNING (8 MPH): 861 calories* 2. JUMPING ROPE: 861 calories 3. TAE KWON DO: 752 calories 4. VIGOROUSLY SWIMMING LAPS: 715 calories 5. STAIR TREADMILL: 657 calories 6. RUNNING (5 MPH): 606 calories 7. TENNIS (SINGLES): 584 calories 8. BASKETBALL: 584 calories 9. FLAG FOOTBALL: 584 calories 10. AEROBICS: 533 calories

*Numbers based on one hour of activity for a 160-pound person.

64 | january 2015 reflections

bellevue club january 2015 | 65

F-STOP

january 2015

For Halloween, swimmers continued the BCST Pumpkin 400 tradition by competing in a 400M freestyle event.

Winners received pumpkin pies.

66 | january 2015 reflections

Team Chambers1/2 PAGE AD VERTICAL

People. Products. Performance.

Putting Customers First—Always

With more than 13 years of experience in the mortgage industry, Team Chambers has succeeded in making real estate dreams come true by delivering a range of high-quality products and superior service. As a powerhouse lending team with RPM Mortgage, Inc., we work hard to earn your trust and ensure your satisfaction throughout every step of the lending process.

Start a conversation with us today.

11235 SE 6th Street, Suite 130, Bellevue, WA 98004 www.rpm-mtg.com/tchambers Troy Chambers

Kier Wetherell

Jen Beslow

Branch Manager P: 425.418.5103 tchambers@rpm-mtg.com NMLS # 116342

Production Partner C: 206.963.4838 kwetherell@rpm-mtg.com NMLS #340922

Loan Processor P: 206.963.4838 jbeslow@rpm-mtg.com

bellevue bellevueclub clubdecember january 2013 2015 | 67 RPM Mortgage, Inc. – NMLS#9472 – WA Consumer Loan Company License# CL-9472. Equal Housing Opportunity.

1765

F-STOP

january 2015

The annual Bellevue Club–Mercer Island Country Club tournament took place in October. The tournament was packed with over 350 entries.

68 | january 2015 reflections

Bellevue Wealth Management Group at Morgan Stanley Mark Harris

Senior Portfolio Manager Financial Advisor

Jason Weese, CIMA,® CFP®

Family Wealth Director Financial Advisor

Ramy Awad

Financial Planning Specialist Financial Advisor

Harve Menkens

Director of Business Strategy 500 108th Avenue NE, Suite 1900 Bellevue, WA 98004 425-453-4784 jason.weese@morganstanley.com www.morganstanleyfa.com/ bellevuewealthmanagementgroup

Perhaps the best source for borrowing money isn’t a traditional lender.

1/2 PAGE AD When financing a major purchase like a vacation home or a new business, consider securities based lending solutions from Morgan Stanley.

VERTICAL

• Get the funding you need while staying focused on your overall investment strategy.

• Work with an advisor who considers both sides of your balance sheet.

• Choose from a broad array of potential solutions, including customized structures.

• Access the expertise of seasoned professionals, including, for example, Private Bankers* and Portfolio Managers who understand the strategic uses of credit and liquidity.

Bellevue Wealth Management Group at Morgan Stanley serves as your gateway to some of the most robust intellectual capital and global resources in the industry.

Please call us at 425-453-4784 to find out what we can do to help optimize your balance sheet and meet your personal goals.

Minimum relationship: $5 million

*Private Bankers are employees of Morgan Stanley Private Bank, National Association. Member FDIC. Securities Based Lending Risks: Borrowing against securities may not be suitable for everyone. You should be aware that securities based loans involve a high degree of risk and that market conditions can magnify any potential for loss. Most importantly, you need to understand that: (1) Sufficient collateral must be maintained to support your loan(s) and to take future advances; (2) You may have to deposit additional cash or eligible securities on short notice; (3) Some or all of your securities may be sold without prior notice in order to maintain account equity at required collateral maintenance levels. You will not be entitled to choose the securities that will be sold. These actions may interrupt your long-term investment strategy and may result in adverse tax consequences or in additional fees being assessed; (4) Morgan Stanley Bank, N.A., Morgan Stanley Private Bank, National Association, or Morgan Stanley Smith Barney LLC (collectively referred to as “Morgan Stanley”) reserves the right not to fund any advance request due to insufficient collateral or for any other reason except for any portion of a securities based loan that is identified as a committed facility; (5) Morgan Stanley reserves the right to increase your collateral maintenance requirements at any time without notice; and (6) Morgan Stanley reserves the right to call your securities based loan at any time and for any reason. Morgan Stanley Smith Barney LLC is a registered Broker/Dealer, a member SIPC, and not a bank. Morgan Stanley Smith Barney LLC and Morgan Stanley Private Bank, National Association are affiliates. Unless specifically disclosed in writing, investments and services offered through Morgan Stanley Smith Barney LLC are not insured by the FDIC, are not deposits or other obligations of, or guaranteed by, a bank and involve investment risks, including possible loss of principal amount invested. All loans are subject to application and approval. These products may not be available in all jurisdictions. Other restrictions and limitations may apply.

The proceeds from certain securities based loan products may not be used to purchase, trade or carry margin stock (or securities, with respect to Express CreditLine); repay margin debt that was used to purchase, trade or carry margin stock (or securities, with respect to Express CreditLine); and cannot be deposited into a Morgan Stanley Smith Barney LLC or other brokerage account.

Investment Management Consultants Association, Inc. owns the marks CIMA,® Certified Investment Management Analyst SM (with graph element),® and Certified Investment Management Analyst.SM

bellevue bellevue clubdesign) december january 2013 2015 Certified Financial Planner Board of Standards Inc. owns the certification marks CFP,® CERTIFIED FINANCIAL PLANNER™ and federally registered CFP (withclub flame in the US. © 2014 Morgan Stanley Smith Barney LLC. Member SIPC.

| 69

CRC 867911 CS 8069256 BLA001 11/14

JOB INFORMATION 8069256/603142687

PROJ. NO.:

TRIM SIZE: FINISHED SIZE:

SPECIFICATIONS 8.25" × 10.75"

NOTES

ONGOING EVENTS bellevue club FITNESS See a Group Personal Training or GPX Schedule (available at the Athletic Services Desk) for a full list of classes.

RECREATION • Youth Camps & Programs ➼ bellevueclub.com/youth • Basketball leagues & lessons • Racquetball & Squash

TASTE • Polaris Half-Price Wine Night Tuesdays

• Karate Club • Private Dance Lessons • Music Lessons AQUATICS • Youth Swimming Programs & lessons ➼ bellevueclub.com/youth

The Bellevue Club merges 200,000 square feet of world-class wellness facilities and innovative restaurants with unique recreational and social opportunities.

Here is a small sample of classes and events happening at the club. For full lists of adult classes and events, pick up the latest copy of the Bellevue Club Connector or visit www. bellevueclub.com/fitness/BCconnector.pdf.

• Private Swim Lessons • Masters/Adult Fitness Swimming

• Wine Flight Night in Polaris Fridays, 5:30-8:30 p.m.

• Cosmos Happy Hour M-F, 3:30-6:30 p.m. and 10 p.m.-close Sa, open-close • Splash Short Rib Thursday Thursdays, 11 a.m.-9 p.m..

• Inflatable Obstacle Course

• Luna Happy Hour M-F, 6-8 p.m. Sa & Su. 4-6 p.m.

• Water Runner TENNIS • Adult & Junior Group Lessons • Mixed Doubles Night • Men’s Night & Ladies Night • Junior Tennis Team & USTA Program

CLASSIFIEDS VACATION RENTALS

SERVICES

CANNON BEACH (ARCH CAPE). Exquisite oceanfront. Elegant and romantic 3 bedroom, 3 bathroom, all new interiors with sweeping 180-degree views, stone fireplace, cherry, stainless, ceramic and quartz, with hardwoods, vaulted ceilings, DSL and hot tub. No smoking/pets.

Weekly minimum. 503.803.0370 or tunquelen@comcast.net.

DAVE’S PAINTING, INC. 25 years Eastside custom painting. Pressure washing driveways and patios. Free estimates. Owner present at all jobs.

425.747.2543.

KAUAI, POIPU BEACH, KIAHUNA PLANTATION. 1 bedroom deluxe condo. Ocean/ lagoon/garden view. $210/night. 425.643.1805, ext.

14. www.kiahunapoipucondo.com.

KIHEI, MAUI. Beach front 2 bedroom, 2 bathroom condominium.

Ground level. Steps out to 4 mile sandy beach. Maalaea Surf Resort.

425.463.5437.

KAREN GORRIN RESTORE WELLBEING, HOLISTICALLY. Create a life you love with integrative psychotherapy and soulful retreats.

Karen Gorrin, MA, LMHC 425-920-8008 www.karengorrin.com RAINCITY CONCIERGE. Personal Assistant Services for the Eastside and Seattle. Let us help you get organized in 2015.

Member of NAPO ( National Association for Professional Organizing ) For a listing of our many services please visit our website, www.

RainCityConcierge.com. 206-351-1101

PARIS. Chic 2-bedroom, 2-bath apartment in 7th Arrondissement. Walk to Seine and Eiffel Tower. 206.328.0897.

To place a classified ad call 688.3162, email reflections@bellevueclub.com or visit www.bcreflections.com *Classifieds deadline is the first of the month prior.

70 | january 2015 reflections

HEARD IN THE HALLS

january 2015

In 2015 I resolve to...

IN HONOR OF RESOLUTION SEASON, WE ASKED OUR YOUNGEST MEMBERS WHAT THEY HOPE TO ACHIEVE IN 2015. LET’S JUST SAY THEY REACHED FOR THE STARS. 1. Have a lot of treats for lunch, dinner and breakfast 2. Watch more shows and movies 3. Watch The Lego Movie every week 4. Draw and paint more 5. Stop my big brother from tickling me when I sing Frozen 6. Stop people from watching TV so their brains don’t get rotten 7. Ride a big bike 8. Eat more food 9. Go to Canada more 10. Lose a tooth 11. Continue Elf on the Shelf after Christmas is over 12. Ride in an airplane 13. Go to Hawaii, California and Sun Valley 14. Go to Legoland more

74 | january 2015 reflections

BELLEVUE CLUB

HOTEL BELLEVUE

JANUARY 2015

Ready to run

A guide to this season’s iconic Seattle races

20

THE ANATOMY OF A DECISION A behaviorist explains why you make the choices you do

42

FITNESS ISSUE

meet an elite racing machine

Bellevue Club member Tony Williams

36