Reflections: Jan-Feb 2021

R E F L E C T I O N S BELLEVUE CLUB

JAN-FEB • 2021

FIT FOR A NEW YEAR ATHLETIC DATA & DEVICES LOG IN FOR MENTAL HEALTH MEMBER MENTIONS

HOW TO MAKE THE MOST OF A NEW WELLNESS LANDSCAPE

Our clients who found their place in the Pacific NW 2020

Representing - Buyer

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国、粤、英语房地产咨询服务， 欢迎致电: 425.985.8286 微信 PEGGYAY2020 Compass is a licensed real estate broker and abides by Equal Housing Opportunity laws. All material presented herein is intended for informational purposes only.

Information is compiled from sources deemed reliable but is subject to errors, omissions, changes in price, condition, sale, or withdrawal without notice. No statement is made as to the accuracy of any description. All measurements and square footages are approximate. This is not intended to solicit property already listed. Nothing herein shall be construed as legal, accounting or other professional advice outside the realm of real estate brokerage.

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Representing - Buyer

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Representing - Buyer

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May the New Year bring celebrated moments and cherished memories.

As we embark on a new year, VDB | Compass reflects on our mission to fulfill each client’s hopes and dreams and would like to recognize all those who participated in this year’s success. Many thanks to our Sellers, Buyers, and associated Professionals who make up the VDB Extended Family.

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Representing - Buyer

Representing - Buyer

Representing - Buyer

Representing - Buyer

Representing - Buyer

Representing - Buyer

Representing - Buyer

Representing - Buyer

Mark von der Burg Sr. Compass Founding Broker mark@vdbcompass.com 206.245.9185 SEATTLE 425.882.8821 EASTSIDE

Representing - Buyer

Representing - Buyer

Representing - Buyer

Representing - Buyer

JAN/FEB 2021

C O N T E N T S COMMUNITY & CLUB MIND & BODY PEOPLE & PLACES

10 •

PE R FEC T TH E SQ UAT

Master this simple (but not always easy) movement.

14

16

•

•

G ET B ET TE R S LE E P

Tools for those who can’t seem to get their z’s.

B E ET IT

Four creative recipes for your favorite root.

20 PE R FOR MANCE IN DICATORS

A guide to data and devices to pay attention to and what you can discard.

24 M E NTAL H E ALTH FROM AFAR

How to wade through all the online therapy options and why it’s worth it.

28 AR E S NOW S P ORTS SAFE ?

Tips and advice on how to get outside this winter season.

4 | jan/feb 2021 reflections

MAKE THE BOLD MOVE AND LIVE THE PENTHOUSE LIFESTYLE Whether you desire a change of scenery or you seek elite concierge services, penthouse living at Two Lincoln Tower makes it worth the bold move.

COMMUNITY & CLUB

TI M E TO REFLEC T RE FLEC TIONS MAGAZINE VOLUME 35 ISSUE 9 creative director

Bonnie Tankovich 425.688.3194 editor

Lauren Hunsberger 425.688.3162 art director

Taryn Emerick 425.688.3163 writer

Samantha Lund 425.688.3161

a letter to our community

Last year was a uniquely tough one, and we still face significant challenges as we ring in the New Year. But, obstacles often encourage growth, innovation and improvement. Reflecting on the past few months, we believe that’s exactly how our Bellevue Club community responded to this extended crisis.

As a club, we had to rethink how we operated. From socially distanced fitness studios to virtual classes to to-go dining options, we did our best to constantly shift our operations to keep everyone safe while maintaining access to your favorite activities. During periods of especially low activity, we were able to make significant improvements to the building, such as completing new club adjustments, restaurant and hotel renovations, installing hospital-grade air filtration systems, enhancing safety features and more.

And you, our membership, responded in an incredible way, providing support for the community we have built together over the past 42 years. Prior to being closed again, most of our membership continued to use the club. You showed up when times were tough, logging in to sweat with your favorite instructors online, finding a little relaxation at The Spa, and picking up nourishing food or fun holiday craft kits for your family. We are so grateful for each one of you.

The vaccines now in distribution provide a light at the end of the tunnel, and 2021 will open the door to normalized activity. Our commitments to improve the club will bring forth even more opportunities to serve our membership and this strong community that values wellness and connection.

Many thanks,

Connor Eden, General Manager

6 | jan/feb 2021 reflections

advertising

Eric Nienaber 425.445.6800 To receive a media kit, please call 425.445.6800 or visit bcreflections.com.

B E LLEVU E CLU B president

S. W. Thurston general manager

Connor Eden

athletic services

425.455.1616 bellevueclub.com

bellevue club hotel

425.454.4424 bellevueclubhotel.com BELLEVUE CLUB REFLECTIONS (ISSN 1096-8105) is published bi-monthly by the Bellevue Club, 11200 S.E. 6th, Bellevue, WA 98004. Copyright 2020 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 , P.O. Box 970, Woodinville, WA 9 8072- 0970.

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

Defining a Stronger Connection Today, homes are much more than just a home—they’ve become our workplace, our children’s school, our restaurant, our local movie theater, and even our gym. At Realogics Sotheby’s International Realty, we understand that you seek intelligent solutions and trusted advisors to guide you through the real estate process. At RSIR.com, recognized as the REAL Trends Best Overall Real Estate Website 2020, we’ll connect you to a powerful home search, market data, community information, and more. Your buying and selling journey is only a click away.

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DISCOVER THE EXCEPTIONAL 6 CONVENIENTLY LOCATED OFFICES

DOWNTOWN SEATTLE | MADISON PARK | BAINBRIDGE ISLAND | KIRKLAND | MERCER ISLAND | DOWNTOWN BELLEVUE Each office is independently owned and operated. Photography by Tim Van Asselt.

COMMUNITY & CLUB

N E W S F E E D GOLD MEDAL CLUB

For the first time, the Bellevue Club Swim Team was recognized as a Gold Medal Club in USA Swimming’s Club Excellence Program. “I am so thankful for the opportunity to work with these athletes, families and coaches,” said Head Coach Andrew Nguyen. “I am extremely proud of our team for believing, trusting and respecting the process. This was truly a team effort and a culmination of so many years of hard work and dedication. Excited to see what’s next!”

W E A S K E D , YO U A N S W E R E D

Connection makes community. We love chatting and sharing with you on social media. We prompted you to tell us what worked in 2020 and what you’re looking forward to in 2021. Here’s what you said: WHAT G OT YO U TH RO U G H 2020? @nancyjeandaltas “More time for the things I like. Zoom class at home, vitamins, dog walks (3 miles at least), good healthy eats at home” @lmorris365 “Reading great books to relax” @wattersonl4 “Staying home and partying” @eatkale “Knitting” and “running like Forrest Gump” @foodfascinationwa “Walking every day and taking the time to really appreciate this beautiful area and fresh air” @judyjudyjudy56 “Zoom classes and diet” @jessi_e_alva “I run 4 miles 3x a week...it’s hard but it keeps me sane” WHAT AR E YO U R G OAL S FO R 2021? @johnwlorton “Handstand” and “leaner by 2021” @gwags6 “To be present, patient & playful”

S T AY C O N N E C T E D Follow us on Instagram, Facebook and YouTube.

8 | jan/feb 2021 reflections

U.S. POSTAL SERVICE STATEMENT OF OWNERSHIP, MANAGEMENT & CIRCULATION Publication Title: BELLEVUE CLUB REFLECTIONS. 2. Publication No.: 715390. 3. Date of Filing: 9/25/20. 4. Frequency of Issue: Monthly. 5. No. of Issues Published Annually: 12.

6. Annual Subscription Price: $36. 7. Complete Mailing Address of Known Office of Publication: 11200 S.E. 6th, Bellevue, WA 98004. Contact person: Bonnie Tankovich.

Telephone: 425-688-3194. 8. Complete Mailing Address of the Headquarters or General Business Offices of the Publisher: Bellevue Club, 11200 S.E. 6th, Bellevue, WA 98004.

9. Full Names and Complete Mailing Address of Publisher, Editor and Managing Editor: Publisher: Bonnie Tankovich, Bellevue Club, 11200 S.E. 6th, Bellevue, WA 98004; Editor: Lauren Hunsberger, Bellevue Club, 11200 S.E. 6th, Bellevue, WA 98004; Managing Editor: Same as Above. 10. Owner, Full Name and Complete Mailing Address: Pacific Recreation Associates (A Limited Partnership), 11200 S.E. 6th, Bellevue, WA 98004. 11. Known Bondholders, Mortgagees and Other Security Holders Owning or Holding 1 Percent or More of Total Amount of Bonds, Mortgages or Other Securities, Full Name and Complete Mailing Address: Home Street Bank, PO Box 2345, Seattle, WA 98111. 13.

Publication Title: BELLEVUE CLUB REFLECTIONS. 14. Issue Date for Circulation Data Below: May 2019. 15. Extent and Nature of Circulation: A. Total No. of Copies (Net Press Run) — Average No. Copies Each Issue During Preceding 12 Months: 6000. Actual No. Copies of Single Issue Published Nearest to Filing Date: 6000. B. Paid and/or Requested Circulation — (1.) Paid/Requested Outside-County Mail Subscriptions Stated on Form 3541. (Include advertiser’s proof and exchange copies): Average No. Copies Each Issue During Preceding 12 Months: 228. Actual No. Copies of Single Issue Published Nearest to Filing Date: 216. (2.)

Paid/Requested In-County Mail Subscriptions. (Include advertiser’s proof and exchange copies): Average No. Copies Each Issue During Preceding 12 Months: 5088.

Actual No. Copies of Single Issue Published Nearest to Filing Date: 5017. (3.) Sales Through Dealers and Carriers, Street Vendors and Counter Sales, and Other Non-USPS Paid Distribution: Average No. Copies Each Issue During Preceding 12 Months: 0. Actual No. Copies of Single Issue Published Nearest to Filing Date: 0. (4.) Other Classes Mailed Through the USPS: Average No. Copies Each Issue During Preceding 12 Months: 0. Actual No. Copies of Single Issue Published Nearest to Filing Date: 0. C. Total Paid and/or Requested Circulation [Sum of 15b(1), (2), (3), & (4)] — Average No. Copies Each Issue During Preceding 12 Months: 5316. Actual No. Copies of Single Issue Published Nearest to Filing Date: 5233. D. Free Distribution by Mail (Samples, Complimentary and Other Free) — (1) OutsideCounty as Stated on Form 3541: Average No. Copies Each Issue During Preceding 12 Months: 63. Actual No. Copies of Single Issue Published Nearest to Filing Date: 47. (2) In-County as Stated on Form 3541: Average No. Copies Each Issue During Preceding 12 Months: 209. Actual No. Copies of Single Issue Published Nearest to Filing Date: 169. (3) Nonrequested Copies distributed through USPS by other classes of mail — Average No. Copies Each Issue During Preceding 12 Months: 0. Actual No. Copies of Single Issue Published Nearest to Filing Date: 0. (4) Nonrequested Copies distributed outside the mail — Average No. Copies Each Issue During Preceding 12 Months: 247. Actual No. Copies of Single Issue Published Nearest to Filing Date: 331. E. Total nonrequested distribution Sum of 15d 1,2,3,4) — Average No. Copies Each Issue During Preceding 12 Months: 519. Actual No. Copies of Single Issue Published Nearest to Filing Date: 547. F. Total Distribution (Sum of 15c and e) — Average No. Copies Each Issue During Preceding 12 Months: 5835. Actual No. Copies of Single Issue Published Nearest to Filing Date: 5780. G. Copies not Distributed — Average No. Copies Each Issue During Preceding 12 Months: 165. Actual No. Copies of Single Issue Published Nearest to Filing Date: 220. H. Total (Sum of 15f and g): Average No. Copies Each Issue During Preceding 12 Months: 6000. Actual No. Copies of Single Issue Published Nearest to Filing Date: 6000. I. Percent Paid and/or Requested Circulation (15c/15g x 100) — Average No. Copies Each Issue During Preceding 12 Months: 91.1%. Actual No. Copies of Single Issue Published Nearest to Filing Date: 90.5%. 16. Electronic Copy Circulation: None. 17. Publication of Statement of Ownership: Publication required. Will be printed in the November 2019 issue of this publication. 17.

Signature and Title of Editor, Publisher, Business Manager, or Owner — Bonnie Tankovich, Communications Director, 9/28/19. I certify that all information furnished on this form is true and complete. I understand that anyone who furnishes false or misleading information on this form or who omits material or information requested on this form may be subject to criminal sanctions (including fines and imprisonment) and/or civil sanctions (including multiple damages and civil penalties).

MIND & BODY

FITNESS

HOW TO PERFECT THE SQUAT UPPER BODY

Keep the shoulder blades pulled back and chest up. If you’re not using weight, extend the arms out straight.

ABDOMINALS

Keep the abdominal muscles slightly contracted throughout the entire movement.

HIPS

Be sure to bring the hips all the way back to neutral when standing.

KNEES

Lower down as far as you can, but don’t go past a 90-degree bend if you have injury or pain.

FEET

Stand with your feet slightly wider than hip-width, toes pointed straightforward.

Drive through the heels when you return to standing.

ADVICE FOR STAYING HEALTHY?

NEED A VISUAL?

“My motivation during this hard time is do what you can. Take a walk, a run, get fresh air. Being inside really gets to us all. Find and remember what you love. This is a hard year but we got it!” —Kristen Watterson

Visit the Bellevue Club's Youtube channel to watch BC trainer Kristin Watterson demonstrate proper form, as well as other at-home workout tips and routines.

10 | jan/feb 2021 reflections

Tips to mastering the simple (but not always easy) compound movement.

MIND & BODY

WELLNESS

LEFTOVER CHAMPAGNE WISHES It’s January 1 and you have half a bottle of good champagne left from the night before. It’s most likely too flat to save for another glass, but that doesn’t mean you should toss it. There are plenty of uses for your day-after bubbly—from inventive beauty treatments to useful kitchen recipes. Try out these simple at-home tips and tricks that have nothing to do with imbibing.

be au t y t ips

k i tchen t r ick s

SHINY HAIR RINSE

CHAMPAGNE VINEGAR

Combine a cup of champagne with a cup of lukewarm water. While you’re in the bathtub, pour the mixture over your hair and let sit for 15 minutes. Then rinse. The champagne will boost blond highlights as well as add volume, softness and shine.

ORGANIC FACE TONER

Tartaric acid naturally occurs in many fruits, including champagne grapes.

When applied to the face, it tightens the pores, providing a youthful, restful appearance. Champagne is also high in antioxidants and vitamins C and E, and has antibacterial properties, which all feed healthy skin. To use, simply dab a cotton pad into the champagne and swipe on your face.

EXFOLIATING BATH

Scrub your entire body with Epsom or sea salts, and then add two cups of bubbles to the bath. The carbon dioxide found in champagne aids in exfoliation and leaves the skin smooth and soft.

12 | jan/feb 2021 reflections

Champagne vinegar can be substituted in a variety of vinegar-based recipes. To make your own, pour the leftover champagne into a glass jar and add a splash of apple cider vinegar. Seal the jar with either cheesecloth and a rubber band or a metal lid. Store in a dark, cool, dry area for roughly four to six weeks.

CHAMPAGNE VINAIGRETTE

Once you’ve cured your own champagne vinegar, pull out your food processor. Add a clove of garlic to roughly ½ cup of the vinegar. Then add one teaspoon of Dijon mustard, honey and lemon juice, and a tablespoon of olive oil. Blend until smooth and add a pinch of salt and pepper. T GO-TO MARINADE

Add some fresh or dried herbs to the mix, such as oregano, rosemary, sage or tarragon, and the vinegar quickly turns into a tasty marinade. Also, try substituting shallots in place of the garlic for an added depth of flavor.

MIND & BODY

WELLNESS

DON'T SLEEP ON GETTING BETTER SLEEP D I D YO U K N OW ?

solutions to the top three sleep problems

Getting adequate rest is one of the biggest factors when it comes to your overall health. Skimp on sleep and you risk decreased immune function, mood disturbances, and, if it becomes a chronic issue, heart disease and cognitive problems.

But just because it’s important, doesn’t mean it’s easy. Here are a few ways to help get more z’s if you suffer from one of the most common sleep disturbances.

SLEEP CHALLENGE: SENSITIVE TO SOUND (LIKE A SNORING PARTNER) THE SOLUTION: RESTORE SMART LIGHT + SLEEP SOUNDS (FROM HATCH)

This device was designed for light sleepers who need help drowning out the noise. With more than 40 soothing, non-looping sounds, Restore is a completely customizable and programmable sound machine for the most sensitive of ears. It’s also beautifully built, so you won’t mind it sitting next to your bed and can enjoy the soft pink light added for reading.

For more information, visit hatch.co SLEEP CHALLENGE: SENSITIVE TO LIGHT OR PRONE TO HEADACHES THE SOLUTION: MANTA MASKS

Using their own decades of troubled sleep patterns for inspiration, the founders of Manta perfected a line of masks for every eye-related issue. From the 100 percent blackout weighted mask to a cooling mask created for allergy and migraine sufferers, they dialed in more than a dozen products to match some very specific needs.

For more information, mantasleep.com SLEEP CHALLENGE: WAKING UP WITH A RACING MIND THE SOLUTION: DODOW

The Dodow is a small, simple device created to lull you to sleep (or back to sleep if you often wake up in the middle of the night with racing thoughts) and quiet the mind. The smart device is a small disk that rests on your bedside table and uses a soothing light to guide your breathing pattern, slowing it down to six breaths per minute.

By consciously measuring the breath, your mind will automatically quiet down and you can more easily drift off.

For more information, visit mydodow.com

14 | jan/feb 2021 reflections

50-70 million people have a sleep disorder

48

percent report snoring

35.3 percent

of adults report less than seven hours of sleep during a 24-hour cycle

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bellevue club jan/feb 2021 | 15

MIND & BODY

beet it BEET ROOTS RECENTLY ROSE TO

FAME FOR THEIR ABILITY TO AID IN

ATHLETIC PERFORMANCE, REDUCING INFLAMMATION, INCREASING BLOOD FLOW AND PACKING PLENTY OF ESSENTIAL NUTRIENTS PER POUND. HOWEVER, THEY ARE ALSO JUST PLAIN TASTY AND VERY VERSATILE. FOR EXAMPLE, TRY THE FOLLOWING RECIPES FOR APPETIZERS, MAIN DISHES, HEARTY SALADS AND SIDES.

Beet, Persimmon, & Arugula Salad 4 persimmons 4 beets 1 teaspoon avocado oil 4 cups arugula ¼ cup balsamic vinaigrette ½ red onion, thinly sliced 1/3 cup goat or feta cheese

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Heat the oven to 425 degrees F. Halve the persimmons and beets, drizzle with the oil and wrap in tinfoil. Roast for 45 to 60 minutes, or until tender. Cool, peel off the skins and quarter. In a large mixing bowl, mix the arugula with the balsamic vinaigrette, onion and cheese. Plate with a handful of salad and sliced beets and persimmons.

G

I

B TA

E THIS B R

LE • FOU R

T

US HT

R O OT

VE G

E

1 avocado 1 teaspoon lemon juice Salt and pepper 4 cups beets, cooked, cooled and diced 1 green apple, diced ½ cup goat cheese 4 tablespoons hazelnuts, toasted Sprigs of micro basil

P L E WAYS

O

Beet Tartare

M SI

In a food processor, blend the avocado with the lemon juice, salt and pepper until smooth. In a small bowl, mix the avocado cream with the diced beets and apple. In the clean food processor, blend the goat cheese until whipped. Plate the beets using a small glass, and top with a dollop of goat cheese, hazelnuts and micro basil.

Beet Muhammara

WRITTEN BY LAUREN HUNSBERGER

1½ cups walnuts, toasted 3 cups raw beets, cubed 1 garlic clove, peeled 1½ teaspoons ground cumin 2 tablespoons lemon juice 2 teaspoons red pepper flakes 2 tablespoons pomegranate molasses ½ cup olive oil Salt and pepper In a food processor, puree all the ingredients except the oil. Once smooth, drizzle the oil into the mixture and continue to blend. Season with salt and pepper. Chill for a few hours and serve with pita bread and sliced vegetables or chips.

Don’t Discard the Greens” Sauté 1 teaspoon avocado oil 2 garlic cloves, thinly sliced 2 cups beet greens, chopped 1 teaspoon lemon juice Red pepper flakes Salt and pepper In a large sauté pan over medium-high, heat the oil and garlic. Add the greens and sauté for 7 to 10 minutes, or until slightly wilted. Add the remaining ingredients and toss. Serve hot.

bellevue club jan/feb 2021 | 17

MIND & BODY

nail care for every sport

w r i t t e n b y l au r e n h u n s b e r g e r

na il s m ay be sm a l l , bu t t he y c a n w r e a k h avo c on you r a bil i t y to pl ay sp orts if t he y ’r e not t r e at ed w el l .

18 | jan/feb 2021 reflections

Certain sports invite injuries when it comes to nails. For instance, hiking and running cause overuse problems, whereas tennis and basketball invite injury from jarring, quick movements and pivots. To prevent or repair many of the following issues, get regular pedicures and foot massages, and keep the nails cut short. Below is a list of lesser-known tips and tricks for when you’re in between salon visits.

common conditions for... ru n n er s:

Toe-bed injuries, ingrown nails, blisters, bunions and calluses, or onychoptosis (when a nail falls off).

tennis and basketball players:

Tennis toe is a common name for the pooling of blood under the toenail, or a subungual hematoma. Usually the condition is the result of a tight toe box and too much contact between the toe and shoe. It can also occur during other sports that require quick spurts of sprinting and stopping.

sw im m er s:

Being submerged in chlorinated water for extended periods of time can quickly cause dry, cracked and brittle nails. Cracked nails can easily lead to splitting and infection.

nail tips for any sport: be st sh a pe:

Keep your nails (on hands and feet) cut short and straight across on top. Oval or pointed shapes lack structure and are more prone to injury. If you go to a salon, request sport-length nails.

be st fa k e s:

If you want the beauty benefits of artificial nails, opt for gels over acrylics and keep them short. Gels tend to be more flexible and durable.

be st f il e:

If you’re extra hard on your nails, swap your emery board for a crystal nail file, which has proved to prevent chipping and peeling. This tool is also easily disinfected and kept clean.

be st pr act ice:

Like your hair and skin, your nails benefit immensely from proper and consistent hydration. There are moisturizers specifically for nails, but you can also just give them a little extra TLC with your daily hand or face lotion.

be st l e s ser-k now n to ol :

Counteract the stress of activity with the gentleness of a nailbrush. If your nails get dirty, swap a sharp file for the softer option.

be st f ir st a id :

To avoid unnecessary infection or inflammation, use an antibacterial ointment for any cuts or tears. Don’t wait; immediately clean the wound and cover with a Band-Aid.

be st bi ts of a dv ice:

Don’t bite your nails, don’t push back or cut your cuticles, and don’t pull hangnails.

To book a sport manicure, pedicure or massage, email spa@bellevueclub.com.

bellevue club jan/feb 2021 | 19

w r i t t e n b y lau r e n h u n s b e r g e r

20 | jan/feb 2021 reflections

MIND & BODY

ALL ABOUT ATHLETIC PERFORMANCE INDICATORS A G U I D E T O T H E D ATA A N D D E V I C E S T O PAY AT T E N T I O N T O A N D W H AT YO U C A N B R U S H O F F

HERE IN SEATTLE AND THE EASTSIDE,

we’re all about cold, hard data— especially when it comes to athletic performance and health. And between smart watches and WHOOP Straps, there are myriad of devices available to give you all the information you could ever want. But what is helpful for your lifestyle and what’s not? Here’s a brief resource for knowing how and when to monitor your biology.

BASELINE INFO

ADVANCED DATA

Anthropometric data: This data set is the most basic. It’s made up of your height, weight, body mass index and basic measurements—such as waist and arm or leg circumferences.

Heart rate variability: Heart rate variability is measured by the amount of time in between your heartbeats, which is different from the number of beats per minute. While it might seem counterintuitive, the more the time varies in between beats the better because it indicates your body’s readiness to handle stress.

Benefits: While now often overlooked for more granular bits of information, these basic numbers give you a good sense of where you stand among others your age and size and should not be overlooked.

Heart rate: There are a variety of ways you can monitor your heart rate—straps, watches, bands—but all of them tell you one thing: how hard your heart is working at a given time, whether running or watching Netflix.

Benefits: The biggest perk to monitoring your heart rate consistently is the ability to detect any abnormal rhythms or outliers.

Daily steps: In 2009, Fitbit revolutionized the wearables industry with their pedometer bracelet. For many, this was the first way to measure how much movement they got every day and, most importantly, to make changes accordingly.

Benefits: Behavioral scientists confirm people are much quicker to make changes if they have the actual numbers, and that’s the best part about pedometers. They shine a bright light on sedentary behavior.

Benefits: This measurement helps athletes know when they are most ready for a tough workout. The higher the variability, the more effort your body can handle safely. If you have low variability, take an active rest day to avoid injury or exhaustion.

Sleep cycle: Sleep is a complicated routine your body goes through every night. There are five stages of sleep, and your body performs different tasks during each one. If you have trouble during even one of these stages, you might find yourself fatigued or more likely to catch a cold.

From brain-monitoring headbands to rings, the science of detecting sleep patterns is quickly advancing.

Benefits: Like monitoring your heart rate, observing your sleep cycles will give you information about when and if you struggle throughout the night.

But then it’s up to you to make adjustments based on the data.

bellevue club jan/feb 2021 | 21

SCIENTIFIC-LEVEL STUDIES Continuous glucose monitor (CGM): Simply put, this tool tells you in real time how the foods you eat affect your blood sugar levels. For decades, diabetics have used CGMs as a lifesaving strategy. Recently, athletes have caught on and companies like Levels made the concept mainstream for those interested in analyzing how food affects their performance.

Benefit: This is perhaps the most extreme tracking tool, and definitely not for everyone. But because it tracks exactly how your body processes glucose from the fuel you put in it, you can personalize your diet more than ever before.

Pulse oximeter: Like CGMs, pulse oximeters recently made the transition from clinical settings into consumer hands. The simple device (Masimo is the most popular brand) sits on the tip of your finger like a chip clip and feeds all kinds of information directly into your smartphone. It detects oxygen saturation levels (indicating lung function) and perfusion index levels (indicating changes in blow flow), as well as a host of other bits of information taken from your pulse.

Benefits: Many of the metrics monitored with this device are geared toward understanding the minutiae of recovery. This is for the most serious data nerds with a penchant for precision readings.

Find connection and joy IN EXTRAORDINARY TIMES

SENIOR LIVING THAT CONSIDERS YOUR NEEDS & DESIRES ESSENTIAL The Gardens at Town Square features gardens ideal for outdoor gatherings, technology to help you connect, and a variety of stimulating virtual and distanced activities.

Call (425) 429-7380 to schedule a virtual tour. Or visit eraliving.com/joy to learn more.

933 111th Avenue NE, Bellevue, WA 98004 22 | jan/feb 2021 reflections

R E C O R D H I G H S A L E O N M E Y D E N B AU E R B AY 9621 L AK E WAS HI N GTON B LVD N E SO LD FOR $ 1 4 ,75 0,0 0 0

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bellevue club jan/feb 2021 | 23

Compass is a licensed real estate broker and abides by Equal Housing Opportunity laws. All material presented herein is intended for informational purposes only. Information is compiled from sources deemed reliable but is subject to errors, omissions, changes in price, condition, sale, or withdrawal without notice. No statement is made as to the accuracy of any description. All measurements and square footages are approximate. This is not intended to solicit property already listed. Nothing herein shall be construed as legal, accounting or other professional advice outside the realm of real estate brokerage.

F R O M

A F A R

w r i t t e n b y l au r e n h u n s b e r g e r

MENTAL HEALTH I am a big fan of therapy. And now, more than ever, having a mental health expert to wade through life’s big tidal waves with is tremendously helpful. Here’s my argument for why you should give it a go—especially if your only option is to do it from your living room.

three years ago, I never could have imagined how quickly the sessions would turn into the most sacred hour of my week. In fact, just walking into my therapist’s office, with the familiar leather couch and floor-to-ceiling windows, began to trigger an immediate stress relief response in my body like nothing else could.

W H E N I S TA R T E D T H E R A P Y

Enter 2020, the year of crisis and change. The room, the warm lighting, the hugs—all the little details— disappeared in an instant and gave way to Zoom links, texts and phone calls. And I had to rethink therapy.

Was it worth it to continue virtually? Did video calls from my makeshift home office really do anything?

So began my foray with remote therapy.

Already having a connection with my therapist, I chose to venture into the virtual doctor’s office with her. And I’m glad I did. While some of the physical comforts were removed, having the consistency of a scheduled time to address my feelings and emotions remained the most important aspect of the practice and definitely saved some sanity during a tumultuous year. I did, however, learn a tip or two in the process:

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MIND & BODY

1. DO ZOOM OR OTHER VIDEO CALLS IF POSSIBLE .

Texting and phone calls are great, but seeing your therapist’s face is far better because you know they are focused on listening to you. It’s also helpful for a therapist to see you. They can tell if you’re tired, having a hard time being still, or experiencing other signs of anxiety or depression.

2 . STICK TO YOUR TIME .

Sometimes personal schedules are harder to stick to when you’re working from home because it feels like you should always be in front of your computer. Make your virtual therapy appointment a priority and treat it as important as an in-person visit.

3. EMBRACE THE FORMAT.

Recognize the benefits of doing therapy from your living room. Show up in your sweatpants. Let your dog curl up next to you for extra comfort. Make your favorite cup of tea or coffee. Light a candle. The possibilities to increase your wellness are limitless when you’re at home.

THE POSSIBILITIES TO INCREASE YO U R W E L LNESS ARE LIMITLESS W H E N YO U ’ R E AT H O M E .

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I ’ M L U C K Y that my therapist

and I found ways to work around the change. But the pandemic got me thinking about the many other people who would be looking into therapy for the first time since general stress has never been so high. Also, there seemed to be a whole new crop of options—from apps that promised to promote calmness to late-night texting with a certified professional.

I was curious, so I dabbled with a bunch of the options out there, and many are more than worth a try.

Here’s what I found:

TO P F O U R O N L I N E O P T I O N S

BETTER HELP

BetterHelp is the darling of the podcast and social media worlds.

This online portal is referred to by thousands of personalities on a multitude of platforms. And with good reason.

PROS: The online therapy giant combines just the right amount

of professionalism with friendly usability for younger generations.

The end result is contact with dozens of reputable therapists in your immediate area.

CONS: Predictably, the process starts with a comprehensive set

of online questions, from employment status to thoughts on the pandemic to spirituality to sleeping, eating and drinking habits.

It’s clear why these questions are asked, but giving so much personal information up front can feel vulnerable on an online platform. Also, it’s the priciest of the options I tried, but still has packages based on your income, insurance and ability to pay.

7 CUPS

This platform is all about community. While they can match you with a therapist, one of the main goals is to connect you with other people who want to talk. It’s more like group therapy than one-on-one.

PROS: You can benefit from this platform without paying a dime.

You can join the chat rooms, post questions, respond to others, and engage in community from the comfort of your living room.

CONS: If you do want to connect to a licensed therapist, you will

have to make your way past a bunch of bots and their questions to get there. The most valuable part is posting with new friends.

T A L K S PA C E

Similar to BetterHelp, Talkspace is primarily concerned with matching people to licensed therapists to conduct online sessions. They are quickly rising to the top of the sea of options.

PROS: This platform is more playful and socially engaging. Their

communications with clients often include a host of interesting facts and asides, and the introductory questionnaire is far more interactive. Also, the price point is lower than most traditional therapy sessions.

CONS: The actual therapists available were limited.

They offered only three different options, two of which fell outside my preferences for a female in the local area.

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MDLI V E

This is the standout option if you want to get straight to the point without any niceties. It feels just like going to an actual doctor’s office, minus the waiting room.

PROS: No cheeky messaging, bright graphics

or gimmicks. Answer a few basic questions and connect with a long list of qualified and verified professional therapists.

CONS: What might be pros for some, might be

cons for others. Younger generations, or those seeking a bit more congeniality, might be put off by the straightforward nature of this platform.

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PEOPLE & PLACES

IS IT SAFE to PLAY IN THE SNOW? w r i t t e n b y lau r e n h u n s b e r g e r // p h o t o g r a p h y b y ta ry n e m e r i c k

T I P S & A DV I C E F O R S N OW S P O R T ENTHUSIASTS

As winter trudges on, heading outside seems to be the safest way to get some exercise without putting others at risk. However, there are a few things to keep in mind when hitting the slopes or trails. Here’s a roundup of advice from the local outdoor experts:

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DO YOUR RESEARCH: Visitor centers, restrooms, trashcans and other amenities that normally make recreation easier remain closed this winter. You will need to plan accordingly and have an idea of how to pack in and pack out every single thing you need. Also, pack everything beforehand to limit gas station or extra grocery store stops along the way.

AVOID THE POPULAR SPOTS: Unfortunately, with so many activities limited this season, everyone has the same idea of hitting the trails. Opt for one of the lesser-known options to avoid crowds.

That might mean doing a bit more digging through trail reports (visit wta.org) and driving, but it’s worth the effort.

PRACTICE PROPER ETIQUETTE: Navigating other people (and sometimes dogs) on the trail is always tricky. Add facemasks and six-foot social distancing standards into the mix, and you might find yourself in a standoff unsure of how to pass. To play it safe, always wear a face cover (gaiters work great in this situation) when you see other hikers and be the first person to step off the trail to let others by. When in doubt, be the more cautious, courteous hiker.

REMEMBER RENTALS: By this point, most outdoor shops and stores have mastered the art of sanitizing gear. Don’t hesitate to support your favorite spots, and grab rentals if you need a pair of snowshoes or some hiking poles. If you are especially cautious, bring your own sanitizing wipes and cleaning gear to give it all a good wipe down prior to using.

H IK ING OR SNOWSHOE ING When done responsibly and respectfully, hitting the trail can be a safe way to get your family out. But, be sure to adhere to the government’s most recent restrictions and recommendations, and keep the number of people in your travel pack as small as possible.

BEST INFORMATION RESOURCE: Washington Trail Association regularly updates their website with information on how to recreate responsibility during this challenging season. They also have an upto-date list of trail and park closures.

Visit www.wta.org/go-outside/ social-distancing-hiking-in-thetime-of-coronavirus

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SK IING Like hiking and snowshoeing, skiing might seem like a safe way to get in some thrills this winter. However, the precautions vary and each local ski area is operating a little different.

RESORT DOWNHILL SKIING: This is arguably the most risky because of the lines that can accumulate and the proximity to others. All of the Washington resorts are following the most stringent protocols possible (keeping a six-feet distancing rule, limiting number of people on chairlifts, enforcing facemasks, closing lodges and public areas, etc.). But all of these measures can’t eliminate the risk altogether. If you do go, the biggest piece of advice is to prepare to treat your car like a mini lodge. Pack all food and hydration needs, and gear up at the car instead of inside.

CROSS-COUNTRY SKIING: This year might be the best time to try something new. If you’ve never opted for downhill’s more strenuous cousin, cross-country skiing, rent a pair and get moving. Cross-country trails (which are in abundance at all the major local resorts) don’t involve lines of people or chairlifts, so you can more easily limit your contact with others. Be prepared to work quite a bit harder though and pack extra water and food (in your car, of course), and possibly a little extra patience as you learn a new skill.

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BACKCOUNTRY SKIING: If you are adventurous and skilled enough, backcountry skiing might be the ultimate way to go if your safety buddy is someone from your quarantine pod.

Chances are you can enjoy this sport without seeing or coming in contact with other people at all. It does come with other risks, obviously, but with a little extra time on your hands to learn new skills, it could be a fun venture.

BEST RESOURCE: National Ski Areas Association is a great resource to see how different resorts and states are handling the ski season. Not only does the website tell you the state of operation of each area, but also best practices and tips for those who want to participate.

Visit https://www.nsaa.org

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PEOPLE & PLACES

T H E

T A K E A W A Y

VIRTUES OF A VISION BOARD

Vision boards—are you a skeptic or a believer? No one could have predicted 2020, so who are we to doubt anything could come true in 2021? Maybe it’s time to give manifestation and the laws of attraction a try.

commit to it

The first and most important step to create a vision board that works is committing to the concept. If you create your board and don’t believe anything on it will come true, then you aren’t “attracting” those things into your life.

make your board work for you

If you’re a pen-and-paper kind of person, then a traditional vision board made on poster paper is perfect for you. However, if you’re the type to use Google Calendar or your phone’s to-do list to guide your days, then opt for a digital vision board. Try creating your board on Pinterest or edit a collage into a desktop background you’re sure to see every day.

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keep it specific

Traditionally, you’d choose images that connect to your goals. For example: a picture of the Eiffel Tower can represent your desire to travel.

This method is great for people who practice manifestation regularly, but for beginners it’s better to fill your board with concrete goals. Want a new job? Choose a career picture and post an image of your CV next to it as a reminder to update your résumé.

Want to fall in love? Add a new gym registration or a book club sign-up where you can meet people.

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