January 2016 Bellingham Alive l NSL

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The Coloring Craze | Paddleboard Yoga | Aerial Artist Terril Teran Mire

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Welcome to our special Health & Wellness issue


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Web Exclusive


Letter from the Editor




Letters to the Editor


Lasting Image




Fit School


Winter Biking


Steering Column


Profile Terril Teran Mire


Races & Runs


Exercise Couch-to-5k


Necessities Cold Weather Gear


Exercise SUP Yoga


In the Know Book Reviews


In the Know Who Knew?


Community Whatcom Dispute Resolution Center


In the Know Skagit Valley Runners


In the Know Farmers Connect


In the Know Apps We Love


Five Faves Yoga Hybrids



Quick Trip Retreats


Chinese Herbal Medicine


Meal Planning


Healthy Breakfast Smoothies


Mental Health The Coloring Craze


Dining Guide


Conscious Cosmetics


Skincare Esthetician or Dermatologist?


Makeup Fresh Face for Winter


Featured Event The Art of


Coffee Extraction 77

Events Health & Wellness


Out of Town Warehaus


Medical Profiles


Hospitals and Clinics

Dance Collective

January 2016


NOTES On the Web

Be sure to check us out at:

northsoundlife.com Submit your events on our new calendar! Do you have an event that you would like our readers to know about? Northsoundlife.com now offers an events calendar where viewers can search by venue, event type or city. Go to northsoundlife.com/events and submit your event today. Once your event has been approved by our editorial staff it is live.

Online EXCLUSIVE Roller derby is toughtastic, but you don’t have to be a skate diva to enjoy this conditioning program.

Join us on


6 NorthSoundLife.com

Go green with a digital subscription.


Health& Beauty



Herbal Medicine



Sign up for our FREE entertainment e-newsletter to get the latest on upcoming events and more! northsoundlife.com



Best in Show Two Years in a Row!

of the






Faith with BoCa

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NOTES Editor's Letter

Bye, 2015. We’re looking for someone better. “Now is the winter of our discontent.” –William Shakespeare, Richard III


oodbye, 2015. You’re getting mean. Here at the end, you’re a little worn out, violent, and exhausting. You were doing well with the mild winter until our power went out during deadline. We were cool with cold season until pneumonia set in. I don’t think anyone opens a newspaper without trepidation these days. You started out kind of promising, but this isn’t working for us. We’re all looking, faces upturned, at 2016 and the promise of better days. The sun is making its way back toward us like a friend returning from a long trip. Until it makes it here, we have much to comfort us in your oppressive shadow: coloring books to refocus the mind and calm the soul; yoga paddleboarding to keep us balanced and strong; peaceful resolutions of heated disputes through the Whatcom Dispute Resolution Center; soaring aerial yoga; brilliant Chinese herbal medicine; beautiful and healthy meals, and much, much more. Perhaps, 2015, I’m giving you a hard time. For all the silly and downright

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awful things we’ve had to face, we’ve had some glimmers of goodness and hope. Personally, I got to watch 18 4and 5-year-olds dance like fiends at my daughter’s birthday party. A few of my close friends got elected or re-elected to public office. I had a chance to visit my hometown, and walked into the birthday party of my 90-year-old godmother. I work with the raddist crew of creatives on the planet. I wake up every day next to someone I love. Dig a little, and there was a lot to love about 2015. So 2015, you weren’t at your best. You tried. But 2016, I am ready for you. This is going to be a good year to reflect, review, meditate, and create. In this issue, we bring you so many ideas for recharging your life with a little more energy and making space for what makes you happy. Whatever you choose, there are so many ways to shape up both emotionally and physically, and we hope you enjoy our exploration of each one in our new best friend of a year. Here’s to 2016. Cheers!









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NOTES Contributors Melissa Longfellow Melissa Longfellow is the founder and lead trainer of SUP Yoga Bellingham, Yoga on Liquid International, Power Yoga Academy and also leads programs for the Baptiste Institute and teaches Yoga on Liquid Teacher Trainings around the globe. She is an ambassador for BOGA Yoga Paddleboards, an experienced, 500-hour Certified Baptiste Yoga Teacher, Professional Stand Up Paddle Assoc. (PSUPA) instructor and Goal Coach.  p.46

Featuring Brighton, Glassybaby, Sid Dickens and more! Lisa Crosier

1134 - 10th Street, Bellingham Located next to The Fairhaven Village Inn


Check us out at


Lisa Crosier is a Master Esthetician and the owner of Lisa Crosier Skincare and Beauty Boutique Since launching her business in 1994, Lisa’s greatest joy has been helping her clients feel beautiful from the inside out. She is a specialist in treating problem skin and customizing programs for each client’s concerns, from acne to aging. Lisa is an energetic educator who instructs women and teens on proper care of their skin, so they can achieve maximum results.  p.34

Kristie Ensley Kristie Ensley has been a certified personal trainer with the National Academy of Sports Medicine for more than 12 years. She holds nutrition certification from Cornell University. Ensley’s training is unique in that she travels to your home or office. She specializes in metabolic training with a focus on injury prevention. Ensley has a passion for creating and sharing purely delicious recipes for optimum health and wellness. For more information, see her website kristieensley.com.  p.44

Sofia Martinell Sofia Martinell has been into makeup since she was a little girl. The feeling of being confident and fabulous have always been a passion of hers. Having others feel the same things is what makes her fulfilled in her job. She loves the creativity and art that it takes to apply makeup to her clients. Doing makeup in the atmosphere and excitement she feels for the clients at their events makes the job fun and enjoyable.  p. 37

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Ashley Thomasson Ashley Thomasson is the owner of Love Beauty, a makeup artistry company based in Whatcom County. Specializing in weddings, events, and makeup for photography, Thomasson strives to create looks with her clients that reflect their personality and natural beauty. When she is not behind her brushes, Ashley can be seen serving on the Whatcom Coalition to End Homelessness, experimenting in her kitchen, and finding any excuse to share good food with friends. lovebeautybellingham.com  p.31 Arlené Mantha Third generation baker, and professionally trained pastry chef from Los Angeles Ca. Arlené Mantha has taught classes for Bellingham Alive’s “Meet The Chef” series, as well as the Bellingham Gluten Information Group. Her passion for comfort food and modern aesthetic has manifested itself in her catering company, Twofiftyflora.  p.56

Sara Southerland Sara Southerland is the co-owner of Electric Beet Juice Co., an organic, locally sourced juice bar and kitchen, located inside Terra: Organic & Natural Foods in downtown Bellingham. She also is the Food and Farming Program Manager at Sustainable Connections.  p.54

Tina Schmidt Tina is a bike evangelist and outreach coordinator for web and mobile public health campaign My City Bikes. She lives and rides in Santa Clara, CA. Loves: the feeling of accomplishment after biking home with a full load of groceries. Hates: potholes.  p.39

Arlene Feld, M.A., M.F.T. Arlene Feld has been in family psychology for 35 years, and has also trained counselors and managed the behavioral medicine staff in a large medical group. She is currently working in the Whatcom Crisis Triage program, and is the author of The Age Taboo: Relationships Between Older Women and Younger Men.  p.60

January 2016


nsl northsoundlife

PUBLICATIONS Bellingham Alive North Sound Life North End Metro NSL Guestbook Couture Weddings

PRESIDENT/PUBLISHER  Lisa Karlberg EDITOR IN CHIEF  Frances Badgett ART DIRECTOR  Kelly Slater EDITOR Kaity Teer

ACCOUNT EXECUTIVES Babette Vickers | Tina Ruff



EDITORIAL ASSISTANTS Alyssa Pitcher | Madeline Takata


WRITER Joanna Nesbit

CONTRIBUTORS Lisa Crosier | Kristie Ensley | Arlene Feld Melissa Longfellow | Tina Schmidt | Ashley Thomasson | Arlené Mantha | Lynette Martinez Sara Southerland | Sofia Martinell


CORPORATE OFFICE K & L Media, Inc. 909 Squalicum Way, Ste. 110 Bellingham, WA 98225

INQUIRIES & SUBSCRIPTIONS Info@northsoundlife.com 360.483.4576 x4

Cover Image © Diane Padys

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NOTES Letters to the Editor IN MEMORIUM We are deeply saddened to hear of the passing of Justin Finkbonner. Our thoughts are with his family, friends, and the

Interesting Read I read the magazine at my doctor’s office, and I love it. It’s really interesting. Sara C., Ferndale

Lummi Nation.

“We see you, see ourselves and know

Great Dinners

That we must take

My husband and I plan all our trips around great food — thank you for that excellent article! We have some new ones to add to our list! Holiday Cheer

Jen R., Bellingham

The magazine is always so beautiful, but this December issue was really special. Your team does such a great job! Elaine W., Bellingham

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the utmost care And kindness in all things.” – Joy Harjo

Best Cocktail

5 years in a row!

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Start The New Year Right...

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n a dark November morning, a small group of us mingles on the start line of Western’s track, layered in sweats, fleece, and gloves. We are the Fit School’s 5:50 a.m. group, rising before dawn to exercise ahead of the workday and school schedules. In the frosty air, Fit School founder and instructor Carol Frazey reveals the workout. “Today, we’re doing two minutes at your mile pace,” she says. “That means two minutes at your pace, then one minute walking, then two minutes, one minute walking, and so on. We’ll do that for 25 minutes.” When Carol says “your mile pace” or “your 10K pace,” depending on the day, she means your own individual pace, which she determines for you early in the class. Carol developed Fit School for Women Walking/ Running Program to meet individuals at their own level and help them progress at their own rate. Her mission is to empower women through running, but the program is much more than … continued on the page 20


Legal Care: Turning the law into a language people can understand WRITTEN BY ZIAD YOUSSEF


ts a new year, and it's time for a new way to think of law. Pop culture portrays great lawyers as an all knowing, strategic creatures capable of destroying insurmountable challenges with nothing short of relentless logic and legal acumen. These mere humans transform into sharks, wolves and other predators that the average citizen would instinctually avoid in the wild for the sake of self-preservation. And yet, in our current model for criminal justice, we take the average citizen and throw them to the wolves. As a result, most people who find themselves in the criminal justice system naturally avoid lawyers and suffer from a primal distrust of their advice. They simply don't understand the language of law and can't relate to their lawyer's legal acumen, so they never really learn anything about how they arrived into the system or how to stay out of it when their lawyers spit them out. I don't intend to discount the value of an attorney's advice on what legal issues exist and how to resolve them in court. But, just as many of us will agree that even the greatest physician's diagnosis of an illness followed by nothing more than a prescription for medication is not enough to be considered proper health care without the help of nurses and other well trained health care providers, so too should we understand that a lawyer's advice without more is not proper legal care without the help of paralegals and other well trained legal care providers. My favorite quote on the topic comes from Ani Hall, who runs the re-licensing division at the MyTrafficMan.NET Legal Care Center in Whatcom County. She says legal care, "turns the law into a language people can understand." It filters out the multiple layers of tedious or irrelevant information by employing technically proficient teams of well trained talent. This creates a clear path for the client to follow on their journey through the system. More importantly, just as travelers feel more empowered when they understand the native language in a country they are just visiting for the first time, so too will the citizen be empowered when they understand the process and layers they must address to create a sustainable solution for themselves. So, the new way to think of law is legal care that identifies the layers that must be addressed, and empowers the client during the process.â€‰ď ´ My Traffic Man 1828 Franklin St, Ste D, Bellingham MyTrafficMan.net

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Resolution Walk/Run & Padden Polar Dip 2.6-mile run/walk 11 a.m.  Lake Padden, Bellingham cob.org

Nookachamps Winter Runs 5k run/walk, 10K run/walk, half marathon 10 a.m.  Skagit Valley College, Mount Vernon active.com

Jayme Biendl Memorial Run 5k run/walk 10 a.m.  Sky River Park, Monroe behindthebadgefoundation.org


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Orcas Island 50k 50k run 8 a.m.  Camp Moran State Park, Orcas Island rainshadowrunning.com

Woolley Trail Runs Half marathon, marathon & 50k run 9 a.m.  Cascade Trail, Sedro-Wolley databarevents.com

Fragrance Lake Half Marathon Half marathon 10 a.m.  Larrabee State Park, Bellingham bellinghamtrail.com


12 12 19

Runnin’ O’ the Green 5-klick run/walk (approx. 3 miles) & 8-klick run (approx. 5 miles) 10 a.m.  Depot Market Square, Bellingham cob.org

Stewart Mountain Half Kids’ race & half marathon 9:30 a.m. & 10 a.m.  Depot Market Square, Bellingham bellinghamtrail.com

Chuckanut 50k Kids’ race & half marathon 8 a.m.  Fairhaven, Bellingham chuckanut50krace.com

© Carol Frazey

© Photo courtesy of Carol Frazey

simply building fitness. Carol wants us to prioritize ourselves, something women often forget to do, and she has three gentle rules. 1) Don’t say anything negative about yourself; if you do, you’ll need to follow up with three positive things. 2) Don’t compare yourself to others — go your own pace. 3) Be selfish with your time. In other words, maximize the workout. The fitness model is simple, really. The six-week class meets just twice a week for one hour, which includes 25 minutes of a track workout focused on speed or pacing (your speed/pace), a sequence of drills like high skipping and lunges, three minutes of core strengthening, and a few minutes of stretching. On the first day of each session, Carol clocks participants walking or running 1600 meters. From the results, she calculates individual paces for subsequent workouts. Sometimes you’ll end up with a pace buddy, often you won’t, but camaraderie abounds. At the end of each session, she times your 1600 again, and everyone celebrates improvement. It’s a brilliant plan, and entirely manageable. It also feels safe for those embarking on new routines, part of Carol’s goal in motivating women to make small changes for healthier lives. But perhaps what makes it unique is Carol herself: her kind, positive character and her ability to inspire women of all ages and fitness levels. The idea for the program originated from her own weekly runs with friends on Galbraith Mountain. “I’ve cried, hugged, high-fived, and laughed so hard I fell over during these runs,” she says. “We’ve shared our true selves with each other. I wanted to give all women the chance to connect and form a community, go their own pace, and find a sense of strength through running.” Thus a smaller version of Fit School was born in late 2010. 20 NorthSoundLife.com

I came to the program as a seasoned runner, but with too many ankle twists to count over the years, I’d been told by medical experts I should stay off pavement and uneven trails and avoid too much mileage. After an ankle surgery, I felt conflicted about running at all. When a friend mentioned Fit School, I perked up. Track workouts sans roots and sidewalks sounded like my cup of tea. Plus, full disclosure, I need more accountability to get out the door. I didn’t expect that two hours a week would make such a big difference to my other running days. A few weeks into my first session, I noticed it while jogging a neighborhood trail. My steps were shorter and quicker, my arms more efficient, and I felt springier. With Carol’s coaching, my form had improved, and my breathing was stronger. Fit School strength arrives quietly, unexpectedly. Plenty of others have experienced the same. Many sign up for multiple sessions as I have, becoming fast friends along the way and meeting up on off days to run together. Some start out certain they’re walkers but progress to running and get so fired up they take on local 5Ks, even half marathons, turning up together in the Fit School’s signature hot pink tech shirt. That shirt is more than a product. It exemplifies Carol’s infectious spirit, her capacity to cultivate a movement built on friendship, newfound personal strength, and, above all, fun. Watch for those pink shirts around Bellingham, and you’ll realize how many women are onto it.  Join the fun? The next session begins January 4 through February 17, Mondays and Wednesdays. Three locations: WWU track, 5:50–6:50 a.m.; Civic Field track 8:30–9:30 a.m.; or Fairhaven Runners & Walkers, 5:45–6:45 p.m. Learn more and sign up at thefitschool.com.


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January 2016




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d i a n e p a d y s p h o t o g r a p h y. c o m

[visual exposure] photography that captures a sense of place

Book Reviews

In the Know



Rising Strong: The Reckoning, The Rumble, The Revolution By Brené Brown, PhD Spiegel & Grau

Furiously Happy: A Funny Book About Horrible Things By Jenny Lawson Flatiron Books

Jenny Lawson is known for her first book, Let’s Pretend This Never Happened and her blog The Bloggess. She’s back with this memoir, which is part high comedy, part serious, earthbound sadness. Lawson’s voice will have you wanting to hang out with your new best friend while also protecting her from another bout of deep depression. Full of her love of taxidermied animals and small metal Ferris wheels, this book is searing and hilarious, kooky and grave. Lawson echoes the ups-and-downs of depression while giving you insight into her amazing world.

There’s a lot in the world right now that involves sitting with our own discomfort and facing our own demons and blind spots. From college campus trigger warnings to Facebook fights over politics, we have a lot of opinions with which to grapple on a daily basis. A practical handbook for conflict resolution, Rising Strong is about having the courage to face your own truth and come away from a conflict educated and less defensive. Brown’s threestep process has readers reckoning with their emotions, rumbling with the discomfort in their own perspectives, and creating a revolution of personal knowledge and change.

January 17, 4 p.m. Carolyne Wright, Ana Maria Spagna, Miranda Pearson, and Christine Holbert These writers and editors are a part of a great project called Raising Lilly Ledbetter, an anthology of poetry exploring the wage gap between men and women. Contributors to the anthology will read selections. Village Books 1200 11th St., Bellingham 360.671.2626, villagebooks.com

January 22, 7 p.m. Kelly Magee and Carol Guess These two local authors will present their collaboration — a short story collection called With Animal. In this collection, the authors explore the imaginative world of motherhood as human mothers of animals. Village Books 1200 11th St., Bellingham 360.671.2626, villagebooks.com

WHO KNEW? Where the Y Began The YMCA was founded in 1844. Cities were choked with coal dust, woodsmoke, industrial waste, and crowded conditions. Young men coming into cities had few safe, clean places to sleep — many of them slept above shops and factories, or in crowded boarding houses. The YMCA was a place for young men who packed the factories to have a safe haven.

Bowen’s Vision In 1853, Anthony Bowen founded the first YMCA for African Americans. He was a freed slave who was also the first African American employed by the United States Patent Office. He was an advisor to President Lincoln during the Civil War, and encouraged Lincoln to enlist African American troops. The Twelfth Street YMCA, built in 1908, bears his name.

Walt Whitman What? In 1861, the U.S. Christian Commission recruited medical staff to volunteer for the Civil War effort. Five thousand men and women joined up, including the famous poet Walt Whitman. Whitman worked in hospital wards, writing letters, dressing wounds, distributing clothing, gifts, food, and reading aloud to the wounded and dying soldiers. Whitman regarded those experiences as being deeply influential to him personally and in his poetry.

What About the W? The U.S. Ladies’ Christian Association was founded in New York in 1858. In 1866, the YWCA was established in Boston. The first women’s African American YWCA was founded in 1889 in Dayton, Ohio. The YWCA not only provided women with recreational opportunities, it became an organizing political power for social justice and racial equality as early as the 1930s.

January 2016



Whatcom Dispute Resolution Center WRITTEN BY LYNETTE MARTINEZ


hen an argument becomes a full-blown dispute, the Whatcom Dispute Resolution Center (WDRC), winner of the 2014 Bellingham/ Whatcom Chamber of Commerce & Industry Nonprofit of the year, is here to help. Their mission statement reads: “To provide and promote constructive and collaborative approaches to conflict through mediation, training, facilitation and community education.” Executive director of the Whatcom Dispute Resolution Center Moonwater Withrow said, “We help to deconstruct conflict so we can better manage it.” The WDRC has been offering their services to community members since 1992, and serves thousands of people each year. All services are payable on a sliding scale ensuring that no person is ever turned away for an inability to pay. Mediation is a collaborative conflict resolution process offered through WDRC. Situations the WDRC handles include family conflicts, neighborhood disputes, small claims mediation, and foreclosure. Withrow said that they recently received a grant from the city to help support parent-teen mediation. This form of mediation helps parents and teens with communication issues, curfew issues, life plans, and reconciliation for runaway youth. She added that they are also introducing elder mediation to help families discuss and find resolutions to issues surrounding the elders in their lives. Another new program being offered is restorative justice, which Withrow described as a philosophy of thinking differently about the justice system by asking different questions. She asked, “For example, who has been harmed and what obligations are formed from that harm?” She added that traditionally the justice system recognizes a crime and aligns that 24 NorthSoundLife.com

with a punishment. Restorative justice allows for mediation between the victim and perpetrator, creating an atmosphere of reconciliation and peace-building. The training workshops offered through WDRC include the following seminars: Helping Children through Family Changes, Co-Parenting Communication, Understanding Conflict, and Professional Mediation Training and Certification. WDRC also offers youth programs to help teens have the confidence to resolve conflicts. Withrow said, “A misconception is that the services we have to offer are only for certain people and certain times in their lives.” The reality is that WDRC provides, “conflict prevention and conflict intervention accessible to everyone in Whatcom.” The annual Peace Builder Awards and Gala were held on November 20th. This year’s Peace Builder Award winners included Bruce and Cyndi Shepherd (the president of WWU and his wife), Heidi Alford for her work with the Bellingham Community School, Geof Morgan for his work with the Whatcom Family and Community Network, George Guerro, who has dedicated time and resources to helping those in need at the Lummi Nation, and Mehar Singh for the youth award. Institutional winners include the Bellingham Public Schools, the Care Transition Nurses, and the Whatcom County Support Officers. Withrow said, “My favorite thing about being a part of WDRC is dealing with disputes in an effective and respectable way and making a difference in the community on a daily basis.” So the next time a conflict in your life starts to heat up, the WDRC is ready.  

Going the Extra Mile Skagit Valley Runners




igh school students who crave runner’s high are getting a head start with college tuition thanks to the Skagit Runners Club. For the past four years, the club for running enthusiasts has granted six scholarships a year to graduating high school seniors in the Skagit Valley area. Scholarships ranging from $500 to $2,500 are awarded to those who apply with letters of reference and fulfill the application requirements. In 2015, six students received a cumulative amount of $9,000 to go toward their first year of college tuition. Students from Mt. Vernon, Sedro-Woolley, Anacortes, Edison, Burlington, and La Conner all attended universities like Washington State and Central. One of the 2015 scholarship recipients, Trevor Derie, now studies at the University of Washington. He ran with the club throughout his high school years. “College is really expensive so I applied to all the scholarships that applied to me. I ran varsity cross country and track in high school for all four years,” Derie said. “The Skagit Runners scholarship seemed to fit pretty well for me.” Derie was one of the two students who received the $2,500 scholarship out of roughly 30 applicants. The application process for the new round of graduating seniors will reopen in Spring 2016. The club consists of eight officers including club president, Delores Sentinella who was elected in 2013. The club accepts new members every June, with a $15 membership fee. 

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magine a Venn diagram: one circle is composed of farmers and fishers; one is of grocery stores; one is of distributors; one is of chefs; and one is processors. It’s a complicated diagram, with many overlapping parts. In order for one section to function well, the other sections must also be robust. Herein lies the good work of Sustainable Connections and their Food and Farming Project. In addition to the farm map and annual farm tours, they host an annual trade meeting at Bellingham Technical College that pulls together the farmers, the chefs, the grocers, and lets them meet and discuss the issues specific to their areas of expertise and ways to support each other. Sara Southerland, director of the Food and Farming project said, “Currently about 3-5% of the food we’re consuming in Whatcom County is coming from farmers here in Whatcom County. We’d like to see that number jump to 10% by 2020, which could mean $50 million


circulating in our economy, and more fresh local food for our community.” This meet-and-greet is more than just a reception — it enhances our ability to find locally grown and caught produce, meat, and fish, decreases food instability by closing gaps between producers and distributors. These connections also prevent food deserts — areas where quality produce is hard to find. But most importantly, the Farm-to-Table event is a valuable opportunity for people who are often too consumed by their own work to get out and network. As they become aware of each other and form partnerships, we as consumers gain from those connections. The Farm-to-Table meeting is February 22, 2016 from 8:30 a.m. to 4 p.m. at Bellingham Technical College. All participants are requested to reserve a space to Sara Southerland at sara@sconnect.org, 360.647.7093 x114. 

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AERIAL YOGA Flying yoga sounds like the most relaxing form of yoga there is. Whether you’re using hoops or drapery, combining the grace and strength of yoga with aerial acrobatics can create a great workout. Aerial work can be very beneficial for alignment.




Karate kicks, when slowed down and held, can be powerful yoga postures. Combining all the core strength of yoga and the energy and aggression of karate can give your yoga an extra push — great for those looking for additional challenges.

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PADDLEBOARD YOGA Calm water, a wide board, and you — all you need is a good posture and some ujjayi breathing, and you’re well on your way with paddleboard yoga. The necessary balance and flow of yoga is perfect for the serenity of water. It’s a great way to mix up your yoga and outdoor recreation.

HORSEBACK YOGA It’s not a big surprise that horseback riding requires perfect balance, or that yoga is hugely beneficial to proper alignment, strength, and form. So why not combine the two? Horses are deeply empathetic and keyed into all kinds of unspoken clues when you’re riding, so a few poses are probably very relaxing to them as well. But we can’t ask, can we?

CROSSFIT YOGA While it may feel as if the rigor and aggression of crossfit is at odds with the calm flow of yoga, that doesn’t have to be the case. Instructors who specialize in both are finding the mixture very balanced. You get the hardcore push of crossfit with the stretch and strengthening of yoga.

January 2016



Om Away from Home Year-round yoga retreats WRITTEN BY FRANCES BADGETT


here is, at first, a crumble — giving up an hour of yoga to help the kids with homework; shaving off a few days of exercise to deliver a project on time; zapping a weekend you meant to spend hiking on cleaning the house — and next thing you know, you’ve slipped. You’re feeling exhausted, unable to recharge, out of breath, out of energy. One way to gain back those needed moments for yourself is to pack up, feed the cat, kiss your family, and take off. Whether you like to relax, or to train for a serious grind, these retreats will put you back on the road to feeling good again. Grab your journal, mat, favorite wine, and head out into the woods.

The Lopez Island Women’s Retreat, Lopez Island mackayeharborinn@rockisland.com, 888.314.6140 Lopez Island is one of the ferry-served islands in the San Juans, making this retreat accessible, yet still remote enough for maximum relaxation. This retreat is three days of yoga, biking, pilates, and kayaking. Finish off all of that activity with a massage and wine-tasting, because it doesn’t all have to be work. The graceful MacKaye Harbor Inn hosts this women’s retreat. The inn features wraparound porches and comfy accommodations, as well as spectacular water views. They also keep a collection of bicycles and kayaks, which are free for visitors. They offer wholesome food and plenty of amenities. For retreats, there are lots of spaces 28 NorthSoundLife.com

to relax and meditate, yoga spaces, and fresh sea breezes to help you fill your lungs with goodness. Prices range from $1235 to $1745. Those who fall in love with Lopez can also join in the Tour de Lopez, a noncompetitive bike event in April.

The Sakya Kachod Choling Tibetan Buddhist Retreat Center, San Juan Island sakya-retreat.net, 360.378.4058 This year-round meditation and teaching center is located on 20 acres of land on San Juan Island. It is run under the guidance of H.E. Sakya Jetsun Chimey Luding Rinpoche, who wanted to provide a retreat center for her students. Though she teaches anyone who wishes to learn about Buddhism, she specializes in education for women.

Photos of the Peaceful Mountain Retreat Center by Greg Chapman

Drawing prominent teachers from varying disciplines of Buddhism in addition to their own excellent staff, the retreats and sessions at this center are highly regarded. They are suited for individuals or groups, depending on the program. The quiet, temple-like setting is ideal for excellent waterside strolls, contemplative meditation, and appreciation of the natural world. The center conducts both its own workshops, and is rented for workshops by outside groups. The center also hosts regular potlucks, meditation sessions, and many volunteer opportunities.

and digital aids, and other items. There are large spaces for groups, a large kitchen and dining area, and smaller areas for more intimate gatherings as well. Amenities at the center include a sauna, fitness room, and the foothills of Mount Baker — ideal for hiking, biking, and running. Catering is also available.

Peaceful Mountain Retreat Center, Maple Falls

Tastefully appointed and amenity-loaded, this retreat center is geared for groups. They do not provide workshops, nor do they have a teaching staff, but those looking to gather are welcome here. Set against the beauty of Whatcom Falls Park near Lake Whatcom, this pastoral retreat center has both ample indoor and outdoor spaces. Owner and builder Erik Moore manages the property, and keeps it absolutely picture-perfect. Rates range from $500 a night to $8000 a month, depending on your needs. Rates are based on an occupancy of eight. 

peacefulmountain.net, 360.599.9988 Founded and run by Rod Williams, the Peaceful Mountain Retreat Center is tucked away in the foothills of Mount Baker in the tiny town of Maple Falls. Williams woke one morning inspired by the vision of an octagonal house with an open atrium in the center, and he worked hard to make the vision come to life. The center is designed for groups, with large, comfortable shared accommodations. There are on-site resources, like floor cushions, chairs, audio

Whatcom Falls Retreat whatcomfallsretreat.com, 360.734.1724

January 2016


BEAUTY Conscious Cosmetics Going beyond the label WRITTEN BY ASHLEY THOMASSON


have to be honest: before I moved to Bellingham 11 years ago, I never really gave a second thought to the sources behind my consumerism. Where did my food come from? How were my cosmetics made? What is the environmental impact of these products I am purchasing? All thoughtful questions that I unfortunately did not care to answer. I was from a large city that upheld convenience as the highest standard, and as long as I could get it and get it quick, I was as happy as a clam. It wasn’t until I moved to the area (and okay, maybe it took a few years for me to get to this point), that I really began to understand and appreciate the culture behind locally sourced, ethically made products. Knowing how a product was made and that it was made with respect and care now gives ‌ continued on the next page


me peace and satisfaction that I’m supporting sustainable contributions to this beautiful world we all live in. But being a makeup artist and regular makeup consumer, product-obsessed junkie, what does that mean for me? How can I support the industry I love while still making ethically sound purchases? And what does that mean for you? The consumer who cares about how their cosmetics are produced and sourced? I wish there were an easy answer, but alas, there’s not. I have compiled some tips, information, and questions to chew on to help you decide the best route you should go.

different stages haven’t been tested by themselves on animals. As you can see, it’s easy to get confused. No wonder we’re often compelled to make quick decisions and forget about the tough stuff. Even when we try, it’s easy to be misled. One way to find out for sure if the item you are purchasing is all that it claims to be is to contact the company. They should be able to tell you about their practices directly. And if they can’t, it’s safe to suspect they might be hiding something. If you’re looking for a great place to find a list of vegan and crueltyfree products that can stand behind their claims, check out Leaping Bunny. Their organization is devoted to making sure consumers know which cosmetic lines are practicing what they preach.

Go beyond the label As we’ve seen our local prerogative towards ethically curated goods start to influence a nationwide shift, we’ve begun to see more and more product labeling. Vegan! Organic! Not tested on animals! Paraben free! While this movement is great, sometimes looks can be deceiving. Vegan may imply that there are no animal by-products used, but there is no legal definition for how the word can or can’t be used when labeling products. Organic may lead you to think that all the ingredients within the product are organic, when in reality (legally) 5% are allowed to be non-organic components. “Not tested on animals” may mean that the final product was not tested on animals, but it does not mean the various ingredients at 32 NorthSoundLife.com

Learn about the components When reading labels, we should not only be reading our ingredient lists but learning about them. Continuing our education about the products we are consuming is another key to making ethical decisions. There is a lot of great information and a lot of misinformation out there, so don’t just take one source as your guide but do as much research as possible and then make your decision. While parabens are widely agreed upon to be “bad,” many studies surrounding the reasons they should be left out of cosmetics are either incomplete or inconclusive. Although mineral oil is a common ingredient that is often suggested to be avoided,

Since you mentioned mineral oil….is it really safe!? Yes and no — but in cosmetics, yes! There are three kinds of mineral oil: paraffinic, naphthenic, and aromatic (distinct from essential oils). While naphthenic and aromatic are harsh, unrefined oils not safe for topical use, paraffinic oils are. They are truly oils that have come from the earth and have been so purified that they have been rid of

not all mineral oil is created equal. Some can be seriously harmful while others are perfectly fine. Doing the research on your products and their specific ingredients will not only give you an opportunity to know the impact of the ingredients you are using, but empower you to continue to make thoughtful and intentional product purchases in the future.

any damaging debris. The FDA only allows the paraffinic type of mineral oil in cosmetics (which acts as both a stabilizer and preservative), so while you may want to avoid the other kinds elsewhere, know that you can rest easy when seeing mineral oil as an ingredient in your products.

Find your truth Last, and maybe most importantly, seek out and determine your values when making your purchases. What is important to you when making your purchasing decisions? And why? That’s not to say making one choice is better than another. Maybe you say, “I’m not really a makeup consumer and so I’m not going to put my energy into this right now,” and that’s okay. Maybe you say, “If I buy a vegan-labeled product I know that at least some less harm occurred during the making of this item,” and that’s okay. Maybe you say, “I promise I won’t buy any product without doing my research first,” more power to you! That is also, of course, okay! The moral of my story here is: know your convictions. Stand by them. Decide what is important to you and then do your research and make your decisions based on achieving those goals. In the end, you’ll be able to say that you are happy and feel confident with the purchases you are making. 

January 2016


BEAUTY Treatments

Esthetician or Dermatologist Who should you see for your skin? WRITTEN BY LISA CROSIER


wo professionals to consult when deciding how to care for your skin are a dermatologist and a licensed esthetician. Estheticians achieve results by giving facials and teaching effective home care. Unlike dermatologists, they are not licensed to prescribe medication. If you have questions about lesions, chronic disorders, or skin cancer, it is necessary to see a dermatologist. Medication may be needed and often an esthetician will refer you to a dermatologist. As a licensed master esthetician, I receive many questions about which to choose. The truth is, there are differences between estheticians and dermatologists, but often they can 34 NorthSoundLife.com

complement each other. As in all care professions, not all estheticians or dermatologists are the same. So, as I expound on some differences, I will generalize my information with what is true of most. Let me start by saying that I am passionate about skin care. I have more than 20 years of experience as an esthetician, and I believe in continued education in treatments and home care technology. A visit to an esthetician will garner different results than a visit to a dermatologist. Comprehensive facial skin assessment An esthetician gathers a detailed history of your skin to identify your skin type as well as a thorough understanding of

skin challenges. They seek to gain an understanding of what you have tried in the past, and any recent changes that could be affecting your skin such as diet, hormones, stress, etc. The more information you share allows an esthetician to piece together the puzzle and ensure you get the results you desire. A dermatologist visit will be centered around a specific issue and treatment. Professional skin care treatments Regular professional skin care treatments will give you healthy radiant skin. You will typically see your esthetician once a month for a facial, whereas a dermatologist visit is once a year. An esthetician’s job is to give you continued progressive skin results. Facial

treatments such as microdermabrasion and chemical peels are a great way to exfoliate and smooth your skin, making you appear more youthful. Regular facials reduce acne lesions, unclog pores, and improve the skin's ability to retain moisture. You might do a series of treatments to enhance results or work on problem areas. Extensive skin product knowledge Dermatologists specialize in treating diseases and disorders of the skin. Estheticians are trained in skin care ingredients and have extensive product knowledge to recommend effective products for your skin type. Estheticians develop an individualized home skin care regime. With so many products on the market, it can be difficult to figure out what may be most effective for your skin. A good esthetician stays updated on the latest technologies, and will give you the best skin care recommendations based on your skin type and issues. For example, they may recommend a barrier repair product that will greatly reduce redness, or glycolic acid for flushing skin follicles to minimize acne lesions. Peptides, humectants, and retinol can rejuvenate skin. Many results are achieved by using clinical strength skin care versus harsh prescription medication or antibiotics. If you are already on medication from a dermatologist, regular facial treatments can work in concert to improve your skin condition and appearance. Personalized home care routine Estheticians carry products with higher percentages of active ingredients. These products, in combination with using the correct skin care regimen, can clear up acne, hydrate the skin, and lessen the appearance of fine lines and age spots. At Lisa Crosier Skincare, we will develop a home care routine tailored specifically for you. We are very successful at motivating our clients to follow basic protocols such as proper cleansing, not picking, removing makeup before bed, and staying out of the sun. Education, use of clinically tested products, and treatment expertise are the key components of our success.â€‰ď ´



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January 2016


BEAUTY Products

Fresh Face for Winter



inter is upon us, and that means rosy cheeks, chapped lips, and dry skin — but don’t fret — I have some simple solutions and product recommendations to help your beauty shine bright despite the wet, blustery winter weather. First, in order to create a finished makeup look, you have to start with a fresh canvas. It is very important to keep your skin slightly more moisturized to combat the dull, dry skin we can get in the winter. I like to use moisturizers like Aveeno unscented to keep my face hydrated, or I use simple Vaseline. It is very important to keep a skincare routine that will not only benefit your skin, but also make applying your makeup easier. I use Dermalogica for my acne treatment, this product is amazing! It is expensive, but worth every penny. This acne treatment works quickly and efficiently, leaving the skin feeling clean and smooth. After your canvas is ready, I recommend using a face primer before applying any foundation or concealer. Primer is easy to apply; it is exactly like putting on moisturizer. I absolutely love primers not only because they can go on any skin type but they are usually really light-weight. Primer is an important step — it helps seal your pores, softens the skin, gives makeup a smoother look, helps makeup last longer, and lessens the appearance of acne. I recommend Too Faced face primer, this product rocks! It can be used with any skin type but I like to use this primer for more dry skin. It is a little heavier but gives a smooth look after foundation application. For oily skin, I love to use Make Up Forever Step 1 Skin Equalizer. I only use about a pea size amount and put this product only on my T-zone. This product is amazing and doesn’t take much for it to do its job. Another primer I adore is MAC Skin Base Visage. This can be used with any general skin type; it goes on evenly and at first may feel too greasy or oily. But once the primer sets, putting on foundation becomes easier and more efficient. Speaking of foundation, there are two foundations that are my go-tos. One is Youngblood; this foundation is a loose powder mineral foundation. This foundation goes on evenly if you tend to get oily skin. I have even found that in the winter 36 NorthSoundLife.com

time when my skin gets dry, this powder still goes on evenly and stays put. Another foundation I absolutely adore is Estee Lauder Double Wear Foundation. Not only does everything get covered up with a small amount, but it is a 15-hour wear. I can vouch for the 15-hour wear, because for those rare nights I’ve slept in it, it’s still on the next day. This foundation is liquid and, for my oily skin, I am always hesitant with liquid foundation. But for the winter time, this liquid foundation flatters the face with its smudge-free, oil control that covers up those acne spots and gives that fresh matte look. Now let’s talk lips. My advice is to hydrate, hydrate, and hydrate those lips. In order to have your lips look amazing in any type of lip color, it is the same with having your canvas on your face ready to go. Lip color doesn't look pretty on dry, cracked or chapped lips. If I know I’m not wearing any lip color for that day, I apply chapstick throughout the day. My personal favorite is Burt’s Bees with peppermint scent. I use this throughout the day and apply this product at night before going to bed. Another simple favorite that helps kill two birds with one stone is after applying Vaseline on my face, I apply a small amount on my lips at night. On the days I wear lipstick, lip gloss, or matte lipstick, I use a primer so my lips can have an even surface. The lip primer I like to use is Anastasia Beverly Hills Lip Primer. It is in a clear form and is almost like Chap Stick. One of the three lipsticks I love is Youngblood lipstick. This is your classic form of lipstick, goes on smooth and gives a glossy look. Two other favorite lipsticks are the NYX Soft Matte Lip Cream and Color Science Lip Polish. NYX product is not only inexpensive, but it also lasts all day or night for a bold shade. The applicator can be tricky, so I use a lip brush but other than that, the product stays put. Another favorite of mine is the Color Science Lip Polish, same as the NYX, this lip polish will not come off. It is smudge-free, doesn’t wear off on cups, and goes on smoothly. These two glosses I highly recommend if you’re tired of your lipstick rubbing off. Well there you have it! A little knowledge and the products I recommend for the winter. Enjoy! 

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hen winter hits and temperatures drop, physical activity levels also take a nosedive. A meta-analysis reported by the Canadian Fitness and Lifestyle Research Institute (CFLRI) found that physical activity decreases by fifteen percent in the winter, and leisure time physical activity was almost twice as unlikely as in the summer. The seasonal decrease has a cumulative effect. The CFLRI reports that, “this reduction translates to a seven percent overall decrease in physical activity every year,” creating a snowball effect (pun intended) of diminished physical activity over time. What’s behind this seasonal sluggishness? For many people it’s a matter of limited options. If the weather isn’t inviting for a walk — the most common physical activity of Americans — you haven’t got time to ski, or you simply loathe the gym, what are you going to do? Bike! … continued on the next page


Biking is an ideal winter activity both on-road and offroad. It’s great cross-training for avid skiers, and also for those whose knees and back rebel against the idea of carving downhill. In fact, the low-impact exercise of biking can offset stiffness and joint pain. With the right preparation, any type of biking is possible year-round. The free My City Bikes Bellingham app created in partnership with beginner-friendly experts at Earl’s Bike Shop will help you find local routes for all types of biking. Earl’s is an example of a new breed of bike shop that caters to the beginner as much as the enthusiast. Regardless of your past biking experience, it’s important to have a friendly place to get advice, gear and support. Earl’s is recommended for their support of both adult and youth cyclists. The effects of winter inactivity are not limited to adults. Children and teens who are physically inactive in the winter are at a higher risk of being overweight or obese. Earl’s has a “trade in trade up” program for parents to affordably get a great quality,

40 NorthSoundLife.com

right-size bicycle for their kids and trade it in for credit when it is outgrown. This can keep your little ones active alongside you, and make year-round fitness a family affair. No matter what style of biking suits you, two basic preparations will make your experience a joyride.

Prepare your tires Visit a local bike shop like Earl’s that carries special tires with knobby tread for better traction in muddy, snowy or slippery conditions. This simple update will winterize your bike, and don’t forget to pump up your tires before every ride!

Dress the part Winter activity gear is complicated. It has to keep you warm, then cool, then dry, and then warm again. That’s a lot to ask

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Schwalbe Winter 26 x 1.75 Wire Tire, Pearl Izumi Select Barrier Bike Jacket,



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of a garment! The right layers will keep you comfortable no matter the forecast. The key is three layers: base, insulation, and shell. Your base layer sits against your skin and should be made of moisture-wicking fabric to keep your skin dry. This can be short-sleeved or long-sleeved, but to keep your neck and chest as warm as possible a crew neck is recommended. The second layer is insulation — a thicker layer of fabric like micro-fleece or performance wool to keep you warm. A higher neckline is a good idea, or you can accessorize with a scarf made from warm, performance-friendly material. Gloves will also pad your hands, give you grip, and keep your fingers warm. The third layer is your shell. If you’re riding on the road you aren’t blocked from the wind like when you’re mountain biking. A thin windproof shell will keep you nice and toasty, and can be removed when your body heats up. On snowy or rainy days use a waterproof shell for on-road and off-road

biking. There are plenty of options like the Pearl Izumi Select Barrier Bike Jacket that do double duty to protect against both wind and water. Look for a jacket that’s “packable” which means that when you take it off it can be easily balled up and stowed away in a bike jersey pocket or bike pack. Winter is the most dangerous time of the year for your waistline. The average American gains 4.5 pounds between the holidays and the spring, plus 2-4 pounds of holiday weight gain. Regular exercise is a must to defend your health against seasonal weight gain and biking lets you keep it up every day of the year. Your local bike shop can prepare you and your bike for all kinds of weather. They can also connect you with local rides for camaraderie to keep you accountable and consistent so you’re less likely to yo-yo and set yourself up for a dramatic recovery. Best of all, you’ll already be in shape for your favorite spring sports. 



42 NorthSoundLife.com


erril Teran Mire was introduced to aerial arts while she was working in the wardrobe and wig department at Universal Studios. She watched a trapeze artist, fell in love with the art, and began her career as an aerial acrobat. Working with a group of stilt walkers, she began creating costumes and performing with them. Her performance work with the group began as “atmosphere performance,” which Mire described as simple tricks performed as the audience arrived for the show. “Eventually I got better and they taught me harder tricks and choreography and put me in their shows.” Since then, she has performed for brands such as Disney and Red Bull. Mire has owned and run her own circus company for six years now and specializes in custom costumes and themes for events, including corporate events, private parties, clubs, festivals, and weddings. “It’s just kind of been awesome and random. Whatever comes along, we make it happen.” As if aerial acrobatics weren’t exciting enough, Mire’s career has taken her all over the world. She has performed in Japan, Austria, Switzerland, and Panama, among others. She specializes in walking stilts, and performing aerial acts, as well as gathering other talented performers together for shows. There are numerous kinds of apparatuses used in aerial acts, some of the most popular being hoop, hammock, rope, and silks. Mire’s favorite is the hammock because of the interesting and complex forms she can make with it. “Aerial silk is also a big love of my life.” She said that everyone seems to enjoy them because of their beautiful shapes and flowing patterns. Mire has been performing aerial for 15 years and costuming for 20 years. “It’s kind of awesome that I can make my own costumes and not have to spend a lot of money getting that done.” Two of the brands that she has done costume work for include wardrobe for Cirque du Soleil and wardrobe supervisor for American Girl Place theater. The costumes that she creates serve a functional and visual purpose for her acts and performances,

adding depth to them. For aerial acts, costumes protect the performers from getting burns from rubbing against silk or rope. “I do a Butterfly Metamorphosis act on the hammock. I look like a caterpillar so I can do my movements like usual in a unitard, and then I make a cocoon and I pull some hidden wings out of my costume and come out of the cocoon as a butterfly.” Mire has also created many costumes for other events and shows. One of her most memorable designs was for a full length underwater circus themed show. Costumes were made to look like sea creatures, so that a costume would illuminate to look like an angler fish and a seahorse on a trapeze carousel. Although aerial acrobatic dancers make it look easy, it is a difficult art form. “You have to train your act and keep your strength and flexibility up for the next job,” Mire said. One job could be walking on aerial stilts and the next could be an aerial hoop act. “I listen to my body when I’m stretching and make sure that I get to every body part.” Before getting on the aerial apparatus, she stretches, focusing on abdominal training and strengthening her shoulders. Then she performs floorial, which means she practices her aerial routine on the floor before doing it in the air. “It looks really funny if you don’t know what we’re doing,” she said. As a teacher, performer, and costumer, Mire’s schedule is especially busy. Her day consists of work with the Bellingham Circus Guild, teaching lessons, working on her own acts, doing group rehearsals, and costuming. “Once you get your body moving and learn how to do things while you’re upside-down or off the ground it’s really fun fitness.” Mire said. “I love teaching beginners because it’s just really fun to help them find themselves and their bodies.” Helping her students find their body and understand how to move in new ways is one of Mire’s favorite parts of teaching aerial acrobatics. “Come and try it because it’s really fun, and it’s not as easy as it looks.” 

“I love teaching beginners because it’s just really fun to help them find themselves and their bodies.”

January 2016


FITNESS Exercise

Warm up winter with a 5k WRITTEN BY KRISTIE ENSLEY, NASM-CPT


older days usually mean more couch time, comfort food, and less get-up-and go. This winter, fend off your procrastination and laziness with a race goal. You may be thinking that sounds too ambitious for winter in the Pacific Northwest, but what if I said your goal is a 5k? I am here to tell you anyone can accomplish this goal. With a little dedication, training and proper gear, you’ll be ready to cross the finish line in nine weeks. Let me break it down for you. I’ve chosen the most popular 5k training program, Couch to 5k, or C25, which has been followed by thousands of people all over the world since its introduction in 1996. The philosophy behind this training program is that running does not need to be painful and time-consuming: it can be rewarding, and the 5k training program will deliver results that you can really see. The 5k training program is based on nine weeks of gradual progress that will help you transform from couch potato to a person who is confident running 5k / 3.1 miles. The designer of C25k, Josh Clarke, was determined to create a program that would eliminate the obstacles of overtraining and injuries that he incurred his first few months of training, caused, he says (coolrunning.com) “by trying to start off too fast.” 5k 0r 3.1 miles seems to be that magical distance where people actually enjoy themselves and actually want to be consistent with their running program. This program is very accessible, with several free apps (C25k by Zen Labs Fitness is my favorite), a C25k Facebook page which highlights success stories, and various other websites highlighting its simplistic approach. As a personal trainer, I am drawn to the Facebook page for all the inspirational posts and success stories that show how anyone can start this program, plus it’s motivating to see how a little running can significantly change lives for the better.

Start with run/walks. While it’s tempting for anyone who is embarking on a new program to want to do too much too quickly, I strongly caution against it. I have found you’ll ultimately run longer, feel stronger, and stay injury-free if you start by adding short spurts of running to your regular walks and gradually increase the amount of time you spend running. You don’t need fancy equipment to start running, but new shoes are a must. Worn-out shoes are a leading cause of injury. We have two really great running stores in Bellingham (Fairhaven Runners and Klicks). They are staffed with knowledgeable runners who can outfit you properly. From personal 44 NorthSoundLife.com

experience, I have learned not to try to run in just any shoe that you find online or on the sale rack at your bargain center. Find something that feels good and works for your specific foot type. Exercising outdoors when the temperatures fall below freezing can be exhilarating, but it’s important to make sure you are safe and well-protected during your workout: dress in layers — a bit like an onion. The base layer could be a lightweight top, ideally made from a technical running fabric. Cotton holds onto sweat, sweat stays wet; a technical top will draw sweat away, keeping you dry. They’re not expensive — you can pick one up for about $15. The next layer will depend on the weather. It could be a lightweight fleece or, if it’s windy or raining, a light waterproof jacket. If you get too hot, you can take it off and tie it around your waist. Usually the only deterrent from bad weather training is improper gear or a bad attitude. Try not to have either. The biggest concern for running in the winter is safety. If you go running before or after work during the winter, it’s likely you’ll be running in the dark. When running after dark, it’s essential that you’re visible to other people, particularly motorists. Your clothes should be reflective and please wear a flashing light. Don’t wear dark clothes as drivers may not see you. Now that you have the nuts and bolts of this program, join a C25k group online; there’s a wealth of support out there. I would love to know how you’re doing. I will be embarking on this journey with all my readers, so stop by my Facebook page for motivation and training advice. The graph will be your training schedule for the next nine weeks. Notice there are three running days per week, try to stagger your training. For example, run: Mon/Wed/Fri. I like to do strength training or yoga on my non-running days and Sunday is usually my rest day. If you are completely new to exercise, then try to get a restorative walk or extra stretching in on your non running days. Are you ready to be a runner? Let’s do this! Tear it out and tape it to the fridge. 







Brisk five-minute warmup walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk, then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk, then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk, then do 2 repetitions of the following:

Brisk five-minute warmup walk, then do 2 repetitions of the following:

Brisk five-minute warmup walk, then do 2 repetitions of the following:

- Jog 200 yards (or 90 seconds) - Walk 200 yards (or 90 seconds) - Jog 400 yards (or 3 minutes) - Walk 400 yards (or 3 minutes)

- Jog 200 yards (or 90 seconds) - Walk 200 yards (or 90 seconds) - Jog 400 yards (or 3 minutes) - Walk 400 yards (or 3 minutes)

- Jog 200 yards (or 90 seconds) - Walk 200 yards (or 90 seconds) - Jog 400 yards (or 3 minutes) - Walk 400 yards (or 3 minutes)

Brisk five-minute warmup walk, then do 2 repetitions of the following:

Brisk five-minute warmup walk, then do 2 repetitions of the following:

Brisk five-minute warmup walk, then do 2 repetitions of the following:

- Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes)

- Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes)

- Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes)






Brisk five-minute warmup walk, then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.






Brisk five-minute warmup walk, then: - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then: - Jog 3/4 mile (or 8 minutes) - Walk 1/2 mile (or 5 minutes) - Jog 3/4 mile (or 8 minutes)

Brisk five-minute warmup walk, then: - Jog 2 miles (or 20 minutes) with no walking

Brisk five-minute warmup walk, then: - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 3/4 mile (or 8 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then: - Jog 1 mile (or 10 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1 mile (or 10 minutes)

Brisk five-minute warmup walk, then: - Jog 2-1/4 miles (or 22 minutes) with no walking

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes) with no walking

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes) with no walking

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes) with no walking

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes) with no walking

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes) with no walking

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes) with no walking

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes) with no walking

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes) with no walking

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes) with no walking




Graph courtesy of Coolrunning.com

January 2016





get to do the most amazing things for a living. I lead Stand Up Paddle (SUP) Yoga on Liquid classes and trainings, teach yoga, train yoga teachers, and travel 10-15 times a year to fun locations. I get to hang out with friends and meet inspiring people. Even before reading this, I know many of you are saying to yourself, “I have bad balance. I would for sure fall in!” and “I’m not even good at regular yoga, never mind on a SUP!” and “I’ve never paddleboarded before” or “That looks hard!” That’s what I hear from people all the time when they find out I teach Stand Up Paddle Yoga. Until they try it and realize it’s actually very doable, the boards are very stable, and it’s simply so much fun! SUP Yoga has been developed over the past 10 years or so by people like me who love the water and love yoga, and it’s been evolving into a legitimate sport with a large worldwide following. For those of us who love yoga and love being outside in nature, stand up paddle yoga is the best of both worlds. The board is your mat, the water is your floor, the sky and sun are your “walls.” Yoga on Liquid brings new life into our words as yoga teachers when we cue “lift your arms to the sky” and “sun salutations!” Although the boards are very buoyant and stable, the element of water and balance adds a whole new dimension of focus and presence to your yoga practice. In every moment you are making adjustments to balance yourself with the movement of the water. Sometimes that movement is small, sometimes it’s big and 46 NorthSoundLife.com

wavy! You will become even more aware of a subtle layer of ancillary muscles and core strength required to do ordinary yoga poses on a SUP. As in yoga, strength alone is not enough. A balance of strength and softness is required. You will need to soften and flow with the movement of the water, because resistance to it can quickly send you swimming. The SUP boards we use are key to the success of our students. There are many board manufacturers that now make yoga-specific paddleboards. My favorite are Boga Yoga paddleboards because they are designed to be not only wide, stable and buoyant, but also the top surface of the board is covered in a large surface pad that stays sticky even when it’s wet so you will not slip out of your Downward Facing Dog pose, and there is plenty of space for a Warrior 2 or Crescent Lunge. They are also some of the most stable boards available so we can even practice balancing poses like tree and even headstand and handstand. The boards are also built with the ability to clip in at the front and the back so we have all of our students clipped in to a line we create in the water that’s secured by anchors at both ends. Students are secure in our “floating studio” and don’t have to worry about drifting away or paddling during the yoga class itself. Any yoga experience will help you have a sense of balance, basic body awareness, and a familiarity with how to engage the core and ancillary muscles that help you stay balanced and centered without stiffening up. It will also help if

you are already familiar with the basic yoga postures so you’re not learning them for the first time on a board. With that said, it’s doable to be brand-new to yoga, too. Depending on your comfort level, you might want to try a few yoga studio classes before coming to try Yoga on Liquid. You also may love the challenge of it without any orientation. Just do your best and go with the flow. As with any yoga class, there are many options to make you feel successful and enough challenge options to keep you engaged and interested. The most seemingly “basic” poses on a paddleboard become suddenly so much more interesting! Warrior 1 in a yoga class is relatively simple and basic and on a SUP requires your full concentration and engaging core and inner thigh muscles. I always encourage and welcome those of all abilities and fitness levels, knowing that, after safety, the most important part of Yoga on Liquid is to enjoy the experience of being on the water, be playful, and have fun. The feeling of floating on your stand up paddleboard and being surrounded by the elements as you practice yoga is nothing short of awe-inspiring. No matter where you are, whether a pristine lake, at a tropical ocean or even a marina surrounded by boats, you have the water flowing beneath you and the vast sky above. The sky is your ceiling, limitless, your yoga mat is your board, the water is your floor and reminder that life is a flow. Nature inspires because it reminds us of who we really are: inspiring in our

natural beauty, imperfections and all, perfectly, uniquely beautiful. I learned about SUP Yoga a few years ago and before even trying it, I immediately enrolled in a teacher training held in San Francicso so I could bring it here to Bellingham that following summer. As a long-time surfer, skateboarder and snowboarder, I knew that SUP Yoga was the thing for me. And with the summer beauty that surrounds us here it would be an amazing thing to bring home to the Northwest. I started that summer renting boards and giving classes surrounded by the boats in the marina and interest for the classes grew immediately. That year, I was invited to teach SUP Yoga at Wanderlust Festival in Hawaii, and it became one of the most popular yoga classes. All the classes were selling out. Through my experiences teaching that year, I developed SUP Yoga On Liquid Teacher Training and have since trained more than 100 yoga teachers throughout the U.S. and taught at Wanderlust Festivals in Hawaii, California, Colorado, and Canada for the past three years. SUP Yoga Bellingham classes are available May through August at Lake Padden. I have an amazing team of teachers I trained, and we would love to introduce you to the magic of SUP Yoga on Liquid. Visit supyogabelliingham.com. Howard Thurman said, “Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” Come alive with us! 

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ccounts differ, deities get in the mix, but according to most sources, Traditional Chinese Medicine (TCM) as we understand it began with the Shennong, a demigod known as the Divine Herdsman. He was a farmer and herbalist whose knowledge of herbs was collected into a 5000-year-old text called the Shen-nong Bencao Jing, (The Divine Herdsman’s Herb Cannon). Though the original Shennong herbal cannon is gone, the knowledge lives on to this day. … continued on the next page


To help our readers puzzle through the large and sometimes bewildering array of herbs and herbal combinations, we called upon Tim Baglio of the Bellingham Chinese Herb Pharmacy. Baglio is also an acupuncturist at Birchwood Acupuncture with a degree from the Seattle Oriental School of Medicine. He also holds a certificate of advanced study from the Zhejing Provincial College of Traditional Chinese Medicine.

The Three Sisters: Huang Qi, Huang Bai, and Jiang Huang The art of Chinese medicine, particularly as practiced by an expert like Baglio, is not only to find the right herb to match an ailment, but to blend complementary herbs to create a balance of symptom control, potency, and efficacy. In Baglio’s words, “Generally in the clinic I see people who have different varieties of pain or physical limitation as the result of injury, the accumulation of stress and tension, or the wearing-out of normal physiological functions as a result of overuse. As such I have found that I rely on several primary ingredients that have great applicability for a variety of ailments.” Astragalus (Astragalus membrancaceus) is Huang Qi (Huang means yellow, and Qi means of the people), a helpful herb that encourages tissue strength. Baglio describes astragalus as, “The milk-vetch genus has more different species than any other plant and thus it is thought of as an adaptogen, helping moderate immune response and boosting the upright Qi of the body. In this way, Huang Qi helps to support the integrity and functionality of physical tissues and is valuable to tone the flesh after hernia or prolapse and prevent or recover from neurological degeneration. Huang Qi is also one of the most useful spleen Qi tonics and can benefit fluid metabolism and supplements the Qi and builds blood.” According to shen-nong.com, astragalus is excellent in combating the six exogenous evils, which are wind, cold,

50 NorthSoundLife.com

summer heat, dryness, dampness, and fire. Shen-nong recommends Huang Qi to prevent blood exhaustion and edema. The second herb in Baglio’s arsenal is Huang Bai, or Amur cork-tree bark. Baglio says, “Phellodendron bark is one of the three most powerful antibiotic berberine containing bitter herbs in the pharmacopeia, very useful for clearing inflammation and preventing infection. Huang Bai also has a function to drain dampness and is thus invaluable for resolving all varieties of swelling and inflammation, and is also remarkable for resolving post-menopausal hot flashes. Huang Bai combined with astragalus is a powerful combination to supplement the Qi and restore normal functionality of the Qi mechanism while simultaneously clearing dampness and inflammation.” Caution: do not confuse Phellodendron with the houseplant Philodendron that drapes across beige cubicles in offices everywhere. The third sister is likely in your spice drawer: Jiang Huang, or turmeric. Commonly known for its yellow, powdery consistency and deliciousness in stews and sauces, it’s also a powerful agent in healing. Baglio writes, “Turmeric and its extract Curcumin are some of the most popular herbal supplements in America today. Prized for its flavor and pain relieving qualities, turmeric is very good at warming and resolving abdominal pain, as well as arthritis or physical trauma. Turmeric can be combined with astragalus and Phellodendron bark to assist in stopping pain for conditions including weakness, swelling, pain and inflammation.” Through his expertise, Baglio found that protecting tissue from degeneration with Huang Qi, preventing inflammation in the body with Huang Bai, and pain relief from Jiang Huang makes a potent base remedy for many ailments, including peripheral neuropathy that is associated with diabetes, the side effects of chemotherapy, hot flashes, and more.  …

January 2016 51


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When a patient comes to Baglio with a prescription or a diagnosable illness, he prepares a formula (typically with base herbs including the three we’ve profiled) from raw ingredients. He grinds the herbs in an industrial grinder, then grinds them again into a fine powder. The mixture is then taken orally, typically as a tea. This process allows Baglio to ensure the right balance of herbs is appropriate for the symptoms. Some patients come in off the street seeking a diagnosis, or just wanting an all-purpose herbal supplement. Baglio sells mixtures with these three herbs as the base. Though it isn’t as personalized as a mixture he creates from raw ingredients, the encapsulated pills offer convenience. 

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January 2016 53

NUTRITION Meal Planning


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he New Year can be a time of fresh beginnings for dietary changes and is a great place to start, but just how do you start eating healthy? Eating well doesn’t have to be rocket science, but it does take a little planning ahead. Because, let’s face it, the last thing any of us wants to do at the end of a long day is figure out what’s for dinner. By setting just a bit of time aside each week to plan and prepare meals, you can literally throw together a satisfying and healthy meal in minutes that you and your family can enjoy. Here are some tips and tricks to start meal planning with ease and prowess.

Fail to prepare, prepare to fail It can be hard to hear, but it’s true. Planning and preparing for each week is an ideal way to stay on track with a healthy eating plan. Though it takes a little more time up front, the rewards are tenfold. A good place to start is to plan for 4-5 dinners (that have lunch leftovers) and 4-5 breakfasts each week, to have a solid base while allowing flexibility for those days with a lunch meeting or dinner with a friend. It’s a good idea to focus on meals that can be partially prepared ahead of time, to make it easy to create a quick morning or evening meal each day. Being a visually inclined person, I like to make a table in a Word document with my week overview that outlines each day of the week, each meal, and any prep I’ll need to do that day. It makes it easy for me to plug in my favorite quick and healthy meals, and creates a record of things I’ve made to pull from again in the future.

Stocking your pantry Stocking your pantry well is a good way to start, so you can always have the staples to create a delicious meal. Here are some staples I always like to have on hand:

• Crockpot it up: This one is tried-and-true for a reason. Make a chicken, a pot of vegetarian chili, or a mung bean and rice dal to enjoy throughout the week.

• Bulk beans and grains: It’s easy to cook larger batches ahead and freeze or eat throughout the week. • Oils, vinegars, sauces, spices, stock: Great for whipping up a quick sauce or dressing in minutes. • Produce: winter squashes, leafy greens, onions, garlic, ginger, apples, lemons, limes • Refrigerated: meats/tofu/tempeh, eggs, raw milk or almond milk, goat cheese • Frozen: berries for smoothies, frozen veggies, whole grain bread • Seeds & Nuts: for salads, soups, chia pudding, etc. • Wrappable things: collard greens make the best wrap — just cut off the bottom of the stem and blanch for 1 min. You can also use cabbage or lettuce leaves, rice paper, seaweed.

Meal prep power hour

Weeknights with ease Some of my favorite dinners can be assembled in minutes. The power hour of prep can make this quick! One of my standbys is a Superfood Bowl with grain component (quinoa or brown rice), roasted veggies (winter squash, beets, etc), fresh greens, protein (chicken, tofu, nuts, seeds), sauce, something fermented or some caramelized leeks/onions if I’m feeling fancy. This simple meal is delicious and can be made with different flavors each day. • Superfood Bowl examples: • The Northwest Bowl: Quinoa, roasted delicata squash, caramelized leeks, raw red cabbage, kale, pumpkin seeds, lemon tahini sauce • The Sushi Bowl: Combine brown or jasmine rice, tofu or chicken, julienned carrots, cucumber, an over medium egg, seaweed, and soy ginger sauce.

Setting aside time — even one hour a week — to prep your meals is a great place to start. Here are some ideas to get you started: • Cook and freeze grains: Make large batches of quinoa, brown rice, or other grains and freeze in 1-2 cup containers or freezer bags. Pull out of the freezer the night before it will go with your meal. • Roasted veggies: Roast a bunch of veggies ,have on hand for salad toppings, wraps, veggie bowls, etc. Good this time of year are winter squashes (delicata, acorn, kobucha, butternut, yams), beets, carrots, eggplant. • Prep your breakfast: Start by making and freezing savory muffins, egg muffins or hearty breakfast cookies, or pre-chopping veggies for scrambles. • Sauces & Dressings: Prep a couple salad dressings, stir-fry sauces, hummus for snacks, etc. to have on hand.

More Resources Here are some of my favorite resources for healthy (and delicious) recipes, meal planning, nutrition, and more: • Whole Life Nutrition Cookbook, Nourishing Meals Cookbook & Blog • My New Roots blog • I Quit Sugar Program • The China Study • The Ultimate pH Solution • Electric Beet Juice Co.’s 1 Week Deluxe Detox & 3-Week Guided Cleanse/Meal Plan Programs

Here’s to your health and more delicious food in your life! 

January 2016 55

NUTRITION Breakfast Balance

Healthy Breakfast? I Have an Answer WRITTEN BY ARLENÉ MANTHA


h how I love a smoothie. When I think about it, the name sounds pretty weak — smoothie doesn’t sound like the healthy, powerful meal it is. For those who are homemade smoothie-shy, think of it as a milkshake that is packed with health benefits and has none of the processed sugars and artificial flavors that you may find with pre-packaged smoothie mixes. This breakfast thing can be so easy if you are knowledgeable and prepared. You just have to streamline the process. I will attempt to share my reasoning and process with you as clearly as possible, which brings me to some important key points: First, my health is my responsibility. I am not a professional, nor am I an authority on anything or anyone except myself and my body. I value the privilege that I have to get to feed many people daily. I take the time to get to know my body and its reaction to what I put in it. I empower my clients to do the same.

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Second, food is medicine. My son was born quite sick and needed a lot of nurturing to give his body the strength to overcome some severe food allergies. Navigating those issues made me interested in food as a way of healing. Third, this is not juicing. Juicing is incredible, but I find it to be messy, expensive, and lacking the fibrous matter that my body needs. Juicing removes the insoluble fiber that blending — the process of making smoothies — leaves behind. Produce that is juiced is absorbed faster, and smoothies give you a slower burn and more sustained energy. Fourth, I feel good when I feed myself and others well. Let me begin my story with a massive disclaimer that I am neither a doctor nor a dietician. The only letters I have next to my name are C.H.E.F., W.O.M.A.N, M.O.M, & W.I.F.E. I like my life a lot, and I want to continue to live it in a quality way for as long as possible. This is why I eat/drink raw, blended beverages daily — it’s a healthy mechanism for packing in servings of vegetables in an efficient way. Smoothies are flexible, adaptable, and frankly, I am a bit lazy when it comes to my health. I spend my days feeding hundreds of people through healthy seasonal, local cooking and baking as a chef event coordinator/ caterer — therein lies the obvious need to pack in as many vitamins, herbs, protein, and minerals as possible into the most important meal of the day. It supports the demanding work of my life. Since I eat and taste all day long, it allows my digestive system a little rest.

One of my favorites • 2 Tbsp Beet crystals (freeze dried beets — tastes like Pop Rocks) , pear, ginger root, lime juice, kale, flax oil, iron, and herbs. • 2 cups filtered water • 1 ripe pear and/or apple • 2 Tbsp grated ginger • 2 cups organic kale • 1/2 cup lime juice • 2 Tbsp Flax oil

Add ice and blend! Below are some health benefits for the above smoothie: • Beet: high in iron and blood support • Pear: soluble fiber (alkaline) • Ginger: supports whole body circulation • Lime: Vitamin C, aids in digestion, skin care. • Kale: Vitamin A, K, C, B6, Manganese, Calcium, copper, potassium, magnesium • Flax oil: omega 3 fatty acids, dietary fiber, ALA (alpha- linolenic acid) high cholesterol, menopause symptoms

How to smoothie Preparedness is key. I rely on my freezer so I can purchase in-season produce in larger quantities and maintain them through the year without compromising quality or cost. I freeze kale, pear, banana, berries, spinach, ginger, apples etc. Freezing also cuts back on my need to have an ice supply, since ingredients are already frozen.

• Iron: It’s main job is to provide the very necessary oxygen to the blood. Brain function, regulates body temperature, anemia, neurotransmitter synthesis like dopamine, serotonin, norepinephrine. Fatigue, helps cure insomnia, boosts mental and cognitive performance.

Smoothie of choice: sweet vs savory I always ride the thin line of savory and sweet. I don’t want to pick one over the other. One needs the other to complement, as each on its own is lacking. I want umami and all senses fired when truly enjoying a glass of nature’s best work.

Sip up for a happy & healthy New Year! 

January 2016 57

NUTRITION Special Advertising

One cannot think well, love well, sleep well, if one has not dined well. –Virginia Woolf


hat’s for dinner? Whether your family is made up of parents and kids, dozens of distant cousins, or a cadre of close friends, it is likely that you’ve spent much time during the holiday season with everyone around your dinner table. As we kick off the New Year, PeaceHealth would like to encourage you to continue that trend. But now, instead of setting a table full of heavy sugar- and fat-laden dishes, take the opportunity to lighten up with hearty, nutritious fare. Research has shown that eating dinner together as a family — no matter who is included in your family — has multiple benefits. When you eat together regularly, more than three nights a week, some amazing things happen: Grades improve. Children who eat with their parents five or more times a week show better academic performance.

58 NorthSoundLife.com

They also have less trouble with drugs, alcohol and skipping school. Nutrition skyrockets. Eating together at home improves our nutrition. The most accessible alternatives to home-cooked food, inexpensive fast food and take out, are generally loaded with fat, salt and empty calories. Cooking and eating even the simplest of meals at home and controlling portion size can help your whole family be healthier. Stress disappears. Sharing a meal gives you an excuse to slow down and connect with your loved ones at the end of the day. One study even showed that family meal time helped working moms reduce their stress from long hours on the job. For a list of easy, healthy dinners your whole family will enjoy, visit peacehealth.org/ healthy-you. 

Your family won’t wait. Neither should your health. So when you are feeling under the weather and just can’t wait for an appointment, walk in to PeaceHealth’s Same Day Care Clinic. We’ll help you get back on your feet, fast. Walk in, no appointment necessary.

PeaceHealth Medical Group Same Day Care 8:00 a.m. – 5:30 p.m., Monday – Saturday 3015 Squalicum Parkway – Suite 140 peacehealth.org/SameDayCare



The Explosion Adults across the world are suddenly going crazy over coloring. This traditional childhood play pastime leapfrogged over biographies, histories, and politics to the top of the bestseller lists Publishers promoted sales by offering a wide imaginative range of books, some by well known illustrators. In 2013, Scottish illustrator Johanna Basford published The Secret Garden. Her initial printing of 16,000 books blew up to nearly six million. Some think Brasford’s book triggered the craze. Since that explosion, coloring books have become big business — publishers say the market crosses age, gender, and geographical boundaries. Sophisticated, detailed drawings of mandalas, graceful swirling flowers, hearts and animals, created in every imaginable style, fill inexpensive ($3.99 to $25.00) books. The topics are traditional and R-rated (see list). Relax and Create My favorite supermarket checker introduced me to her co-worker. I asked her to tell me why she colors. Her intense answer surprised me. Looking serious, Patty said, “It’s therapeutic! I can’t turn off my mind. If I walk down a grocery aisle and spot an empty box, I think about things to do with it. It’s hard to let it go. It’s constant and endless. I discovered coloring a long time ago. Before the trend. It is the only way I can turn my mind off and calm down.” Patty came across a way to unstress her own mind, a way that seems to have no negative side effects. She could have found destructive methods, such as alcohol, street drugs, or prescription drugs. Counselors teach their anxious clients to calm themselves with behavioral methods, such as mindfulness, 60 NorthSoundLife.com

deep breathing, affirmations, music, and physical activity. Coloring places a new, easily used tool in the stress lowering tool box. Coloring takes you away from worries and a chattering mind. Some say coloring is a creative venture without the need for artistic flair or skill. Canadian artist Steve McDonald offers incomplete drawings for his “partners” to finish. This process is exciting to him. The coloring boom is inspiring artists to think “outside the lines.” Comments from the internet:

Unplugged Fun A poetry group recently walked into Pure Bliss Desserts, and they could not miss seeing several women laughing, talking, and coloring at a table together. Coloring clubs, coloring parties, and even coloring in bars are all the rage. The gatherings make sweet companionship, not so different from quilting bees or knitting together. You can color with your kids or with a sick friend. If you want to get back to something a little more hands-on or if you want to step away from the digital world, you can color.

• “Coloring takes me into my imagination.” • “I can focus better in class.” • “It’s meditative.” • “It’s satisfying.” • “It settles my jitteriness.” • “My concerns fade to nothing.”

Topics • architecture • hipster • skate boarding • history • tanks

Healing Coloring alters the mind, the body and the emotions. All three are tightly woven together. Relief in one area helps the two others. Art therapy developed as a specialty to aid talk therapy, and lets patients express emotions that are difficult to put into words. Painting and collage help release current pressures and past traumas. Coloring may or may not be art, but it works in a similar way. Neuroscientific research shows the brain can physically change, grow and rejuvenate. Coloring has a predictable outcome which combines with repetitive motion. The heart rate gradually slows and the brain waves change. Negative emotional responses seem to be blocked during coloring. Therapists use coloring to assist in the treatment of cancer patients who feel overwhelmed. The fearful helpless emotions get a bit of a rest. Even in Bellingham, a low-stress, nature-loving city, people feel pressure from work, family, and internally. When they mix and match colors, they stimulate their senses, develop vision, and use their fine motor skills. At the same time, coloring soothes anxiety symptoms like worry, restlessness, and insomnia. The mind and emotions quiet.

• classic cars • celebrities • airplanes • Kama Sutra • rap • fashion • botanicals

Titles • Art of Nature • Dreamcatcher • Color Me Calm • Mindfulness Coloring Book • Animal Kingdom • The Tatoo Coloring Book • The Big Little Girls Coloring Book • The Badass Feminist Coloring Book • Fantastic Cities • Coloring Notebook

Whether you choose pens or crayons, pastels or paints, enjoy the relaxation and focus that coloring can bring you. 


The first step to healthy living? Healthy shopping.


ost of us realize we could probably stand to eat and live a little healthier. Of course, knowing that and doing it are two totally different things. See: deep-fried cheese, couch-potatoing, etc. Fortunately, Haggen can help you find ways to live healthier in every aisle and every corner of our stores. We have more fresh and local produce. More local meat and dairy. More fresh, scratch-made bakery items made with local, sustainable flour. More non-GMO, organic and glutenfree items. And health and beauty departments with a wide variety of traditional, homeopathic and natural products. At Haggen, the story behind the food we offer is just as important as the food itself. Fresh. Local. Sustainable. Organic. To us, those aren’t buzzwords. They’re how we see the world, how we want to feed our families and how we hope to help you feed yours. Eating more fresh fruits and vegetables is probably the biggest key to a healthy lifestyle. That’s why Haggen has so many great relationships with local farmers. And in the dark months of winter and early spring when finding local produce can be a challenge, our broader network of producers help us keep our stores and your fridge stocked. A great way to make sure your family eats enough veggies is to find new, less boring ways to serve them. You’ll find delicious ideas for vegetables, meat, fish, salads, drinks and more at haggen.com/recipes. 62 NorthSoundLife.com

You can feel good about eating sustainably produced, fresh and organic foods. Our partnerships with local and sustainable meat producers ensure you get the freshest, healthiest meat possible. Tender, locally raised USDA Choice beef. Free range and organic chicken. All natural pork. And local, pasture raised lamb. That’s also why Haggen partners with local dairies to bring you the freshest milk and eggs possible. All our milk is rBST free and we offer a variety of organic, all natural and grass fed milks. We also feature a wide range of cage free, organic and pasture raised eggs. One aspect of healthy living that doesn’t get enough attention has to do with reducing stress. Simple as it sounds, Haggen can help you do just that helping you cut the number of errands you run. From great values on everyday groceries down the center aisles, to our in-store pharmacies, to our wide variety of natural health and beauty products, you can cross off a bunch of errands under one roof. Fewer trips means less stress. Finally, Haggen is a huge supporter of healthy living. But we’re also big believers in moderation. As nutritious as broccoli is, you can’t live by cruciferous veggies alone. Well, you probably can, but it wouldn’t be much fun. So, remember to treat yourself to one of our famous, scratch-baked donuts on occasion. You’ll be glad you did. 

Healthy living starts with healthy shopping At Haggen, you’ll find farm fresh organic produce, sustainably sourced Northwest beef and seafood, hearty, in-store baked artisan breads, plus hundreds of gluten free and organic products throughout the store. Natural health and beauty care products? We’ve got those, too.

fresh and local

baked in store daily

Northwest beef

natural beauty care

sustainable seafood

www.haggen.com Barkley Village • Sehome Village • Meridian & Illinois • Fairhaven • Ferndale

NUTRITION Dining Guide

DINING KEY . . . . . . . . . . . . . . up to $9 . . . . . . . . . . . . . $10–19 . . . . . . . . . . . . $20–29 . . . . . . . . $30 or greater . . . . . . . . . . . . Breakfast

kitchen feel inside. Appetizers include tender calamari with a light salad; twice baked corn soufflé with green chili lime cream and goat cheese; and house-smoked oysters with a cilantro almond pesto. A main course of Alaskan Weathervane Scallops with whipped potatoes and a blue cheese crema followed was followed by a Chocolate Panna Cotta paired perfectly with a pear liquor. Every bite offered freshness and flavor. The food was largely local and every dish was garnished with flowers from owner and executive chef Gretchen Allison’s own garden.

NELL THORN Seafood 116 First St., La Conner 360.466.4261, nellthorn.com This small-town gem located in the heart of La Conner brings in tourists and locals alike. They boast well-prepared and locally sourced fresh seafood as well as an extensive wine and beer list. The charming and cozy pub atmosphere, homemade soups, and generous portions make for a great special occasion or romantic evening. Try the polenta cakes with cured black olives and roasted garlic tomato sauce — you won’t be disappointed.

. . . . . . . . . . . . . Brunch . . . . . . . . . . . . . . Lunch

. . . . . . . . . . . . . Dinner . . . . . . . . . Family-Friendly




The Oyster Bar on Chuckanut Drive is perched among towering conifers above the oyster beds. The cozy restaurant is housed in a structure dating from the 1920s that has survived many incarnations. According to owner Guy Colbert, the restaurant owes its reputation to its remote, quintessentially Pacific Northwest setting. But people don’t dine at The Oyster Bar for its location alone. The restaurant’s namesake is the draw, and its chef, Justin Gordon, has an abundance of knowledge about oysters — both local and imported — and reveals a passion for working with this native shellfish. While oysters are the signature offering, The Oyster Bar offers a variety of other fine-dining choices and is known in the Pacific Northwest for its extensive wine cellar.

. . . . . . . . . . . . . Takeout . . . . . . . . Outdoor Seating   . . . . . . . . . . Reservations   . . . . . . . . . . Happy Hour . . . . . . . . . New Review See all our restaurant reviews on our Eat and Drink tab at northsoundlife.com

SAN JUAN DOE BAY CAFÉ American 107 Doe Bay Rd., Orcas Island 360.376.2291, doebay.com Whether you’re heading toward the San Juan Islands or don’t mind taking a trip for an unbelievable meal, be sure to make reservations at the ever-popular Doe Bay Café. The café is set in the Doe Bay garden, providing a beautiful view and the majority of the café’s organic ingredients. Owners Joe and Maureen Brotherton have stuck to their philosophy of taking good care of their visitors by providing world-class dishes made by Executive Chef Abigael Birrell. Choose from a selection of delicious dishes such as Huevos Rancheros with free range, organic over-easy eggs with black beans on griddled corn tortillas or the Pan Roasted Point King Salmon served with a carrot ginger sauce and smoky fried chickpeas and charmoula.   DUCK SOUP INN American 50 Duck Soup Ln., Friday Harbor 360.378.4878, ducksoupinn.com Sitting on the border of the woods at Duck Soup Inn is one of the most delightful dining experiences you’ll likely experience. The outside eating area of this restaurant — located almost midway between Friday Harbor and Roche Harbor on San Juan Island — opened last year and offers tables for dinner as well as a couple of couches for pre-dinner drinks. The meals here match the atmosphere: fresh and natural outside; sophisticated country

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418 Commercial Ave., Anacortes, 360.899.4001, atownbistro.com Colorful photographs of farm scenes dot the walls of A’Town Bistro, summing up all this restaurant stands for: fresh, local, seasonal food. Even the inside of this Anacortes restaurant feels farm-like, with simple wooden tables and flooring and no unnecessary flourishes. The kitchen is open, and sends out entrees such as Smoked Salmon Cakes (which contain nothing but king salmon and breadcrumbs and come with a tomato-caper coulis and garlic aioli), Pork New York (pan seared with an apple cider gastrique), a Wild Boar Burger, and Ancho Chili & Chicken Stew. Appetizers include the restaurant’s signature fries, which are twice fried and tossed in truffle-parmesan salt. Both beer and wine are on tap here. Both taps and bottles offer some great representatives from local and international producers. Settle in, and enjoy food, drink, and a fire that roars away between the entrance and the dining room, keeping diners warm in both body and spirit.   IL GRANAIO Italian 100 E. Montgomery St., Ste. 110, Mount Vernon 360.419.0674, granaio.com Chef Alberto Candivi arrives at Il Granaio in downtown every morning to make the day’s pastas by hand, sculpting basic ingredients into the building blocks for lavish, rich Italian dishes served throughout the day. When the ingredients call for a lighter hand, his restaurant also turns out reserved, delicate dishes. Il Granaio is a practice in the intricacies of cuisine, displaying the best flavors Italian food has to offer. With more than 30 items on the entrée menu, the list can be quite daunting. Il Granaio’s dessert menu is just as lush as the entrée menu. The wine menu is expansive, and the beer menu features several local craft brews. Their grappa selection does the Italian cordial the justice it deserves.

2578 Chuckanut Dr., Bow 360.766.6185, theoysterbar.net

SEEDS BISTRO Regional NW 623 Morris St., La Conner 360.466.3280, seedsbistro.com Seeds Bistro in La Conner is a celebration of the fresh bounty of food offered in Skagit County. It offers simple dishes that highlight the fresh, exciting ingredients found throughout the Pacific Northwest. The menu features local selections rotated with the seasons. The macaroni and cheese features Northwestfavorite Cougar Gold cheese with a buttercrumb crust. Burgers are juicy, cooked perfectly, and served on homemade potato buns with the smallest bit of crunch and a fluffy interior. The whole family can enjoy Seeds’ offerings — comfort foods satisfy children’s desires while more intricate food items appease fastidious palates.   TRUMPETER PUBLIC HOUSE Gastropub 416 Myrtle St., Mt. Vernon 360.588.4515, trumpeterpublichouse.com The Trumpeter is an ideal combination of high-end, fine dining and English pub variety. Try traditional pub selections like shephard’s pie, fish and chips, or more unique choices like pork tenderloin complimented with an apricothoney glaze or crab mac and cheese with a creamy Gruyere sauce and wild-caught crab. Additionally, the Trumpeter looks to accommodate all tastes with gluten-free dishes, and

the option to make any dish gluten free. Of course, a gastropub isn’t complete without beer and Trumpeter completes the dining experience with 18 taps of local and European brews. There’s also a fine selection of wines and drink choices.

Your Financial Future: Will You Be Ready?

WHATCOM CIAO THYME ON THE SIDE CAFE Lunch 207 Unity St., Bellingham 360.733.1267, ciaothyme.com For those who have experienced Ciao Thyme’s gourmet dinners and cooking classes, the new Ciao Thyme on the Side Café is a welcome addition to the delicious work of Jessica and Mataio Gillis, owners of Ciao Thyme catering. As with everything Ciao Thyme does, ­ingredients are fresh, local and in season. Choose soups, salads and sandwiches a la carte, or create a plate with a selection of all three for a hearty and satisfying lunch.

NY CS 7790428 BC006 01/14 GP10-01505P-N06/10

Susan Rice Financial Planning Specialist Financial Advisor 2200 Rimland Drive, Suite 105 Bellingham, WA 98226 360-788-7005 • 800-247-2884 susan.e.rice@morganstanley.com

© 2014 Morgan Stanley Smith Barney LLC. Member SIPC.


JOB INFORMATION 7790428/602858172




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THE FORK AT AGATE BAY Eclectic 2530 N. Shore Rd., Bellingham 360.733.1126, theforkatagatebay.com As unassuming as they come, The Fork at Agate Bay is a quiet retreat of fine food and wine only a short drive down the east side of Lake Whatcom. Be careful not to be fooled by its quaint exterior; inside you’ll discover a surprisingly upscale atmosphere warmed by a welcoming and rustic charm. Opened in June 2009, it has gained recognition as one of Bellingham’s best restaurants, emerging as a favorite for food connoisseurs. From a simple yet elegant egg breakfast to wild-mushroomstuffed chicken, the menu is a delightful and modern take on the classics. With a full wine bar, an in-house baker and fresh, local ingredients, The Fork at Agate Bay provides a sophisticated twist on Northwest dining.   before being put on the conveyor belt to travel around the restaurant to hungry patrons. More traditional, classic sushi, like the raw TEMPLE BAR Bistro 306 W. Champion St.,Bellingham, 360.676.8660, templebarbellingham.com Continually recognized for their craft cocktails and small plates, Temple Bar aims to please. Begin with the classic Temple Bar cheese plate, a collection of three rotating cheeses varying in texture and flavor. They are often paired with fruit, honey, toasted nuts and bread. Next, dive into a piping hot gratin, which varies based on what is in season. In between bites of a salad made with locally sourced ingredients, sip on a unique cocktail with house made infusions and bitters. Finally nibble on the chocolate chili muffins: the perfect end to a charming experience.

• Slow-cooked BBQ ribs with our homemade BBQ sauce • Build Your Own Burger featuring our handcrafted USDA chuck patties and fresh baked buns • Micro Brew Steamed Mussels

360.332.2505 2615 South Harbor Loop Drive, Bellingham nickisbellamarina.com Casual Friendly Atmosphere for Good Times and a Great Water View

January 2016 65


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Whatcom, Skagit, and San Juan counties are fortunate to have a medical community dedicated to excellence. The men and women in these pages offer personal care and attention. Whether you’re seeking a holistic approach to medicine or cutting-edge surgery, we are pleased to introduce you to these select medical professionals.

the Health & Medical Profiles

Bellingham Osteopathic Center, PC Welcome to Bellingham Osteopathic Center! Dr. Keith C. Swan, D.O. and Dr. Sharon Ann Stanley, D.O. see patients of all ages for the full spectrum treatment of healthcare concerns. They offer the best from ancient, time-tested natural healing methods to the most advanced systems of prescription and diagnostic testing offered by Western medical science. Their expertise encompasses all ages and stages of life, from birth throughout adulthood, including providing care for children and expectant mothers.

Meet your physicians in health and healing…

Dr. Swan and Dr. Stanley utilize a full range of Osteopathic modalities: ■■ Traditional Osteopathic

Keith C. Swan, D.O. Dr. Swan graduated from Kirksville College of Osteopathic Medicine in 1981 after a three year pre-doctorate fellowship in Osteopathic Principles and Practice. He completed a rotating internship at Doctors Hospital in Columbus, Ohio, followed by two years of Obstetrics and Gynecology residency at Southeastern Medical Center in North Miami Beach and at Philadelphia Osteopathic Hospital. Dr. Swan then completed the physicians course for Medical Acupuncture at UCLA, and trained in the Balance method with Dr. Te Fu Tan, D.O.M. He also studied Biodynamics with its founder, Dr. James Jealous, D.O. Dr. Swan is board certified in Medical Acupuncture and is nationally recognized in the study and teaching of Osteopathy with numerous organizations, including the AAO, SCTF, Cranial Academy and many osteopathic colleges.

Manipulation­  —  Including Cranial Osteopathy and Biodynamics ■■ Medical Acupuncture ■■ Classical Homeopathy ■■ Nutritional & Lifestyle Guidance

Come visit our new office and treatment rooms.

Sharon Ann Stanley, D.O. Dr. Stanley graduated from the University of Osteopathic Medicine and Health Sciences in Des Moines, Iowa in 1985. She completed a rotating internship at Phoenix General Hospital and has been board certified in Osteopathic Manipulation and Neuromuscular Medicine since 1995. After completing a four year Classical Homeopathy program at Hahnemann College in Berkeley, California, Dr. Stanley practiced Traditional Osteopathy with an emphasis in Osteopathy in the Cranial Field and Biodynamics. Dr. Stanley has been active locally and nationally in the study and teaching of Osteopathy with numerous Osteopathic medical students and residents, as well as with the Cranial Academy.

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Bellingham Osteopathic Center, PC 1712 D St., Bellingham 360.746.8827 Bellinghamdo.com

the Health & Medical Profiles

Welcome to the Dental Practice of Kenneth A. Taylor, DDS, PS If you’re looking for a Bellingham dentist, look no further! At the practice of Kenneth A. Taylor, DDS, we are committed to customer satisfaction and have an attention to detail that helps us assure lasting value for all of our services. Our professional and talented staff always offer bright smiles and a warm welcome with each visit. We are committed to easing anxiety and have just the right secret weapon to ease those worries; their names are Vixen and Justice, our office therapy dogs! We also offer nitrous oxide and oral sedatives for your additional comfort.

Our comprehensive dental treatments include dental hygiene and disease prevention, oral cancer screenings, fillings, crowns and bridges, root canal therapy, oral surgery, complete or partial dentures, and periodontal therapy. We also offer many cosmetic options includ-

Vixen, Dr. Taylor,and Justice

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Kenneth A. Taylor DDS, PS 610 Dupont St., Suite 132, Bellingham 360.650.1458 BriteSunnySmiles.com

Cascade Hypnosis Center At Cascade Hypnosis Center we help people every day do amazing things that have lasting results — even when everything else has failed. We help people: ■■ Lose Weight ■■ Stop Smoking ■■ Reduce Stress and Anxiety ■■ Reduce Pain ■■ Improve Self-Confidence and Self-Esteem ■■ With Relationships and Emotional Issues ■■ Remove Unwanted Fears and Behaviors ■■ With other issues as well, including working with Kids and Teens

Erika Flint, CEO, Cascade Hypnosis Center, Board Certified Hypnotist and Accredited Certified Professional Hypnotherapy Instructor

Our mission is to provide compassionate and professional hypnotherapy services that are customized for each individual client. We love helping you be your best. Complimentary consultations offered daily. Call us now - you’ll be glad you did. “My experience with Erika changed my view on hypnosis and I felt a significant difference after just one session with her. The experience was powerful. You will love working with her” - Client Testimonial

Shannon Wallace, Certified Hypnotherapist

Cascade Hypnosis Center 103 East Holly Street Suite 403, Bellingham 360.392.8723 CascadeHypnosisCenter.com

January 2016


the Health & Medical Profiles Dorsch Family Dental Voted best dentist in the 2013 and 2010 issues of Bellingham Alive’s Best of the Northwest contests, Dorsch Family Dental gives patients several reasons to smile. Working closely with patients, the team consists of friendly, smart and fun people who are dedicated to meeting the needs of their patients. Individual care plans are developed to help each patient achieve their unique goals.

A variety of dental services are offered, including: ■■ General dentistry: regular visits/cleanings, crowns, x-rays,

sealants, fillings, inlays and onlays ■■ Advanced dentistry: dental implants, wisdom tooth surgery, root canals, extractions, bridges, dentures and sleep apnea/snore guards ■■ Cosmetic dentistry: tooth bleaching/whitening, veneers and tooth-colored fillings ■■ Dorsch Family Dental is committed to pursuing modern dentistry and the latest in technology. Same-day treatments are available, eliminating temporary crowns and multiple appointments.

Dorsch Family Dental 3400 Squalicum Pkwy., Suite 107, Bellingham 360.734.9926 DorschFamilyDental.com

Whatcom Eye Surgeons Whatcom Eye Surgeons works with your family eye care provider to determine the best treatment for your eyes. We encourage you to consult first with your eye doctor, who can provide information, discuss options and recommend a medical or surgical consultation with us, if appropriate. Our experienced, local team practices comprehensive ophthalmology, and includes:

Kristi Bailey, MD

Ingrid Carlson, MD

A graduate of Baylor College of Medicine, Dr. Bailey engages patients with her bright energy and expertise in cataract surgery and medical retinal disease. She completed her ophthalmology training at Casey Eye Institute.

Dr. Carlson specializes in pediatric ophthalmology and surgery, including strabismus treatment for adults and kids. She delights in helping people see and her enthusiasm energizes staff and patients alike. She is a graduate of Indiana University School of Medicine.

Aaron Kuzin, MD Dr. Kuzin focuses his practice on cataract, glaucoma and anterior segment surgery. With warmth and caring, he encourages patients’ understanding and participation in their treatment. Dr. Kuzin completed his medical training at Harvard Medical School and the University of Southern California/Doheny Eye Institute.

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Justin Wright, OD Dr. Wright provides medical eye care with specific interests in ocular disease and strabismus. Patients find comfort in his thoroughness and easy-going style. He graduated from Pacific University College of Optometry, with additional training at The Eye Institute of Utah and Moran Eye Center.

Kristi Bailey

Ingrid Carlson

Aaron Kuzin

Justin Wright

Whatcom Eye Surgeons 2075 Barkley Blvd., #205, Bellingham 360.676.6233 WhatcomEyes.com Hours: 8-5, Monday-Friday

the Health & Medical Profiles Pacific Rim Orthopaedic Surgeons Our mission is to provide compassionate, exceptional care to patients with orthopaedic injuries and conditions using the latest techniques and technologies derived from evidence-based medicine. We are a group practice of five board certified physicians and two physician assistants committed to offering you a high standard of patient focused care with the goal of improving your quality of life. Three of our surgeons are fellowship trained in sports medicine, hand surgery,

Gary D. Bergman

and spine surgery.

Joel R. Hoekema

Gary D. Bergman, MD Fellowship in Hand Surgery Dr. Gary Bergman began practicing in Whatcom County in 1992. He specializes in hand surgery, but enjoys providing care for all types of orthopaedic injuries and conditions. Dr. Bergman is married, has three grown sons and five grandchildren. He and his wife enjoy traveling to visit their family.

Joel R. Hoekema, MD Fellowship in Spine Surgery Dr. Joel Hoekema has been in practice since 2001 and the focus of his practice is spinal and joint replacement surgery. Over the past few years, Dr. Hoekema has done more joint replacement surgeries than any other physician in Whatcom County. He is married and has three children and they enjoy many outdoor activities together.

people with general orthopaedic conditions. He and his wife and three children enjoy living in the northwest and lead a family focused, active lifestyle.

Christopher J. Van Hofwegen

Michael K. Gannon, MD Dr. Michael Gannon has been in practice in Whatcom County since 1993. His prior experience included military service as a surgeon in the Middle East and as the Army Sports Medicine consultant for the Northwest US. His practice includes sports medicine, treatment of knee, hip and shoulder problems and

Michael K. Gannon

total joint replacements. Dr. Gannon and his wife have two teenage sons.

Michael A. Thorpe, MD Dr. Michael Thorpe has been in practice since 1988. The focus of his practice is in outpatient surgery and sports medicine. Dr. Thorpe is the only doctor doing outpatient joint replace-

Christopher J. Van Hofwegen, MD

ments in Whatcom County. He has been

Fellowship in Orthopaedic Sports Medicine Dr. Van Hofwegen has been in practice since 2010 and the focus of his practice is Sports Medicine. He is dedicated to serving people of all ages with sports related injuries. Dr. Van Hofwegen’s practice also includes the care of

and 2013, Dr. Thorpe received the Washington

the Team Orthopaedic Surgeon for Western Washington University since 1988. In 2010 State’s Best Doctors Award and in 2011 he received the Patient’s Choice Award. He and his wife have five children and three grandchildren. Dr. Thorpe and his family are very active members of the community.

Michael A. Thorpe

Pacific Rim Orthopaedic Surgeons 2979 Squalicum Parkway #203, Bellingham 360.733.7670 PacificRimOrthopedic.com

January 2016


the Health & Medical Profiles Natural Way Chiropractic & Massage Natural Way Chiropractic has been serving the Whatcom County community for 21 years, expanding to Skagit and Snohomish Counties in the past few years. Their focus is patient wellness through chiropractic, massage therapy, and nutritional counseling. Their primary goal is to the raise the standard of the chiropractic and massage professions through the most accurate diagnosis, state of the art facilities, and stellar customer service. Services and benefits offered at Natural Way Chiropractic: ■■ Chiropractic Care and Massage ■■ Essential Vitamins and Nutrients ■■ Ideal Protein Weight Loss Program ■■ On site X-ray Unit and Spinal Decompresion ■■ Digital Foot Scan and Custom Molded Orthotics ■■ Insurance Verification and Billing done for you ■■ Unbelievable Customer Service

Located in: Bellingham, Lynden, Ferndale, Mt. Vernon, Anacortes and Everett

Dr. Eddie Hansen, Chiropractor

Natural Way Chiropractic & Massage 2000 North State St. Bellingham 360.671.1710 NaturalWayChiro.org

Bellingham Spine Pain Specialists, PC The best clinical outcomes come from precise and accurate diagnoses. By taking the guesswork and “wishful thinking” out of managing chronic spine pain, Dr. Yin’s world-class clinical, scientific, and academic expertise allows patients access to state-of-the-art evidence-based spine care right here in beautiful Bellingham, WA at Bellingham Spine Pain Specialists, PC.

Way Yin, MD Dr. Yin is recognized as one of the nation’s preeminent experts in the field of chronic spine pain. His clinical, academic, research, and societal work has contributed to his ranking among the best 70 Pain Physicians in America and top physicians in Washington State. A graduate of the College of Physicians and Surgeons of Columbia University in New York, Dr. Yin trained in General Surgery and Anesthesiology at the University of Washington in Seattle. He has multiple Board Certifications, including Pain Medicine. Dr. Yin is an ardent patient advocate and expert in the field of evidencebased medicine. Dr. Yin is the past-president of the International Spine Intervention Society, a

72 NorthSoundLife.com

member of numerous committees for the North American Spine Society, has served as an advisor to the Center for Medicare and Medicaid Services (CMS), WA State Medical Board, and has authored definitive textbook and encyclopedia chapters, as well as national and international clinical practice standards and guidelines in the field of spine pain. His research publications have led to the discovery of novel therapies for complex pain problems including head and neck pain, cervicogenic headache, thoracic spine pain, and sacroiliac joint pain. Since moving to Bellingham in 1997, he appreciates its outstanding medical community, quality of life, and outdoor activities.

Bellingham Spine Pain Specialists, PC 2075 Barkley Blvd., Suite 250, Bellingham t: 360.527.8111 | f: 360.527.8115 BellinghamSpine.com info@BellinghamSpine.com








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the Health & Medical Profiles



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1815 MAIN ST. FERNDALE, WA 360.746.2314



2220 CORNWALL AVE. BELLINGHAM, WA 360.756.2190







PO BOX 1376 MT VERNON, WA 360.428.2160

550 SPRING ST. FRIDAY HARBOR, WA 360.378.2142



2061 HOSPITAL DR. SEDRO WOOLLEY, WA 360.856.7230



1415 E KINCAID ST. MT VERNON, WA 360.428.2273

January 2016


Absolutely the

Best Steakhouse in the Pacific Northwest!

Multiple Award Winning

MeTV available on KVOS and over-the-air on KFFV

Check your local listings or go to www.KVOS.com for more information. Š 2015 CBS Studios, Inc. All rights reserved.



The Art of Coffee Extraction Jan. 23, 10:30 AM–12 PM Co-op coffee educator Hayley Boothe begins the first workshop in this series of three winter coffee classes. With the support of Onyx Coffee Bar and Bellingham Coffee Roasters, the class provides an intro to two of the most common manual brewing methods. These methods are the Chemex and the French press. Experience hands-on practice of the two methods with the help of coffee professionals, and learn how each method draws out distinct tastes from the same coffee. Downtown Co-op Connections Classroom, 405 E. Holly St., Ste. 103, Bellingham 360.734.8158 communityfood.coop







Fast-paced, technically innovative, and stunning, the Golden Dragon Acrobats bring you Cirque Ziva. With a large cast of elite performers, the acrobatic company brings the show to life featuring artistically beautiful set designs rooted in a commitment to cultural exchange. The combination of award-winning stunts, traditional dance, spectacular costumes, and ancient to contemporary theatrical techniques creates a jaw-dropping presentation of skill and beauty.

JAN. 15, 7:30 PM

JAN. 30, 7:30 AM

Singer, guitarist, and percussionist Aurelio Martinez is a torch-bearer of Garifuna tradition. He is the first black member of Honduras’s National Congress and works to preserve his cultures unique language and extraordinary sound. The powerful and vibrant Latin style enchants his audiences everywhere. McIntyre Hall, 2501 E College Way, Mount Vernon 360.416.7727x2 mcintyrehall.org


With a score featuring the biggest hits from the movie, Flashdance is brought to you live on stage. The production introduces 16 new musical numbers with electrifying dance at its core. Meet Alex Owens, a Pittsburgh steel mill welder by day and a bar dancer by night. In this inspiring and unforgettable tale, Alex dreams of becoming a professional performer. After a romance with her boss complicates her ambitions, she learns the true meaning of love. Mount Baker Theatre, 104 N Commercial St., Bellingham 360.734.6080 tickets@mountbakertheatre.com

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BABY JAN. 29–FEB. 14 7:30 PM, 2:00 PM MATINEE

The Bellingham Theatre Guild presents Baby, a musical from the acclaimed duo Richard Maltby Jr. and David Shire. Share in the excitement, emotional stresses, and triumphs of parents-to-be. The musical is rocked by desperate lows and comic highs that accompany the anticipation of a new family member. Bellingham Theatre Guild, 1600 H St., Bellingham 360.733.1811 bellinghamtheatreguild.com


Mount Baker Theatre, 104 N Commercial St., Bellingham 360.734.6080 tickets@mountbakertheatre.com mountbakertheatre.com


Can you see what I see? In this fun evening of learning, students in grades 1-5 explore hands on science activities in Western’s Science Resource Center. Students will learn and experience the fascinating science of optical illusion. Following the academic session is an (optional) hour of swimming in the Wade King Student Recreation Center.

The annual Polar Bear Plunge draws hundreds of participants each year and has become a New Years Day staple in the community. Participants come from near and far to take the courageous plunge into the bay’s ice-cold water. All ages, from children to senior adults, are welcome to join the fun. Register for the plunge to receive an official “I Took the Plunge” certificate and hot beverages afterwards.

Western Washington University, SMATE building wwu.edu

Birch Bay Waterfront, 7900 Birch Bay Dr., Birch Bay birchbaychamber.com

JAN. 22, 7 PM–9:45 PM



JAN. 1, 10:30 AM

Begin the New Year off on the right foot with a brisk walk or run around Lake Padden. Snacks and patio heaters will be waiting at the finish line as participants prepare for the polar dip. At high noon all participants will line up and brave the chilly lake water together. Heated showers and goodies for everyone will be waiting after exiting the water. No registration required. Lake Padden Park, 4882 Samish Way, Bellingham bellingham.org



JAN. 9, 12:30 PM–2:30 PM

Learn the foundations to create a platform for progression, success, and fun, at this physically demanding AcroYoga workshop. AcroYoga combines the flow of yoga with the dynamic power of acrobatics to cultivate trust, connection, and playfulness. Some yoga experience is recommended for this workshop. 3 Oms Yoga, 1210 Bay St., Bellingham 360.671.3510 3omsyoga.com

JAN. 12, 6:30 PM–8 PM

As daylight shrinks in winter months, it’s common to experience the blues. Learn practical tips and easy proactive ways to keep your spirits up and increase your experience of happiness and wellbeing. This session is led by Jennavieve “JJ” Joshua, a life coach and small business consultant for over twenty years. Join this fun and informative workshop, and leave with your own custom “Happy Map” to support your health and happiness throughout the winter months and beyond.


Cordata Co-op, Roots Room, 315 Westerly Ave., Bellingham 360.734.8158 communityfood.coop AYURVEDIC APPROACH TO COLDS AND FLUS JAN. 14, 6:30PM

Come and learn about cold and flu prevention and treatment with Katrina Svoboda Johnson, a Certified Ayurvedic Practitioner and owner of Ayurvedic Health Center and Wellness Shop. Ayurveda offers a clear understanding of prevention and has common-sense approach to treating cold and flu symptoms. Learn simple strategies to help make it through the winter flu season less scathed.


Downtown Co-op, new Connections Building, 405 E. Holly St., Ste. 103, Bellingham 360.734.8158 communityfood.coop NOOKACHAMPS WINTER RUNS JAN. 16, 9 AM, HALF MARATHON WALKERS, 10 AM, 5K AND 10K

A great way to keep yourself in training during the winter, the Nookachamps Winter Runs offers certified runs for every level. Hot chili, snacks, and hot showers available in the gym. Skagit Valley College Gymnasium 2405 E. College Way Mount Vernon 360.510.4288 nookachamps.com

January 2016




Out of Town

JAN. 17, 2 PM–4:30 PM

Experience this dynamic and inspiring performance and work-





JAN. 16–21 7:30 PM

JAN. 12–17 8 PM

all sorts of dance to all sorts of

STOMP is an award winning international percussion sensation that appeals to audiences of all ages. The eight-member troupe is completely explosive, outright unique, and perfectly sophisticated. Rhythms are created with unconventional percussion instruments including brooms, garbage cans, Zippo lighters, and matchboxes. New to the show are sounds made from tractor inner tubes and paint cans. Come and experience the noise.

Broadway Across Canada brings this classic story to stage in a live performance exploding with heart-pounding music, passionate romance, and sensational dancing. The worldwide smash hit follows Baby and Johnny in the most challenging and triumphant summer of their lives. The two come from different worlds but are brought together by their independent young spirts and a love for dance. The show features the hit songs “Hungry Eyes,” Hey Baby,” “Do You Love Me?” and the show stopping “(I’ve Had) The Time of My Life.”

people. Shows are intimate and

The Moore Theatre, 1932 2nd Ave., Seattle 1.877.784.4849 stgpresents.org

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Queen Elizabeth Theatre, 649 Hamilton St., Vancouver, B.C. 604.665.2193 vancouver-theatre.com

shop series presented by New Words. Dance Allsorts introduces

memorable featuring dances from all traditions and customs. Energy and power, intricate sounds and carefully crafted images, the Warehaus Dance Collective will explore interdisciplinary styles of dancing and collaborating. Roundhouse Community Arts & Recreation Centre, 181 Roundhouse Mews, Vancouver, B.C. 604.713.1800 roundhouse.ca/event-calendar



North Sound Women’s Expo & Gift Show

February, May, September

May 15 & 16, 2016

Cooking Class featuring local chefs. Learn new techniques while you enjoy a four course meal paired with wines or spirits.

The 4th annual women’s expo is being held the before mothers day and is expanded to add a gift component. Come learn about beauty, style and fashion all while shopping for mom and gearing up for spring. Being held at Bellis Fair Mall.



March, July, November Mixology Event. Learn from a local mixologist how to create your own seasonal drinks as you taste small bites provided by the establishment.

2016 BEST OF THE NORTHWEST PARTY Date in October to be announced We come together and celebrate our winners of the 7th annual Best of the Northwest Readership Contest. Get ready to vote in July 2016.

© Kathryn Kozowski

NOTES Lasting Image

“I want to live as Wang Hsi-chih lived writing characters in gold ink on black silk — not to frame on a wall, but to live the splendor now.” -Arthur Sze

80 NorthSoundLife.com


PROVIDING ENERGY. IMPROVING LIVES. At the Phillips 66 Ferndale Refinery, we’re committed to improving lives in the communities where we live and work. We provide living wage jobs and have hired more than 60 men and women in the past two years. Each of those jobs creates five to seven additional jobs in the region. Annually we generate between $45 and $50 million in local, state and federal taxes. In addition, we spend tens of millions of dollars on periodic maintenance turnarounds, with a significant portion going to the local economy. And we have invested more than $700 million in upgrades, improvements and new equipment over the past 14 years. At Phillips 66, supporting our communities, our local economy, our people and our environment guides everything we do and it always will.


Š 2015 Phillips 66 Company. All rights reserved.

BALANCINGACT Litigation takes a balance of knowledge, skill, wisdom and patience. Let my 30 years of trial experience in small to large cases give you the peace of mind you need when navigating through a difficult time.

Karlberg & Associates, PLLC LITIGATION • BUSINESS • MARITIME • MEDIATION 909 Squalicum Way; Suite 110, Bellingham

360.325.7774 • karlberglaw.com

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