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Healthy Living

Wednesday, January 26, 2022

A special publication of the Lynden Tribune and Ferndale Record

Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

Keep up with the latest on your heart.

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HEALTHY LIVING

Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

Hiking 101 A few pointers on outdoor strolling for the beginning hiker By Elisa Claassen For the Tribune

LYNDEN — I wasn’t especially athletic in high school. Yet I signed up for every PE (physical education) class in college, which included weight lifting, jogging, circuit training, aerobics, riflery, and badminton. I started running on a regular basis and found several running partners with a similar speed and stride. I am not sure when I started hiking, but I think it was a mixture of seeing friends on Facebook posting beautiful pictures of nearby scenery but the type requiring getting further off of the road and higher up. I wondered what would be there? Would I find flowers or brilliant fall leaves, small incredibly tasty wild blueberries, snow or ice, creeks, and even possibly wild creatures (and other hikers). Starting off Before you jump in your car and treat the mountain top experience as a drive to McDonald’s, take a moment and think about it. Start getting in shape if you aren’t already. Simple stretches during work breaks and getting moving with walks around the block if you haven’t left the couch much. Flexibility is key. Look for like-minded friends at work, church, or Facebook and join their group or form your own. Try to match level of experience. Ken Harrison, a local composer and Realtor, Hiking isn't just about exercise. It's also about what you can see along the way, and what you can see at your

destination. Mount Shuksan, viewed from Mount Baker Ski area, is one of the most photographed mountains See Hiking 101 on C5 in the world from a viewpoint called Picture Lake adjacent to the highway. (Photo courtesy Elisa Claassen for the Tribune)

HEALTHY LIVING

Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

EATING A RAINBOW

At The Green Barn in Lynden, bountiful piles of multicolored bell peppers await their home chefs. (Amber Adelmann for the Tribune)

Green Barn offers inspiration for healthy living By Amber Adelmann For the Tribune

LYNDEN — Doesn’t the child in you come out when you pass by the bulbous kohlrabi root in the grocery store, wondering, “what in the world do I do with this strange vegetable?” Do you still sigh when you bag up those big broccoli crowns and tell yourself “I’ll just put lots of cheese on it?” Maybe we are all just kids inside, trying to act like adults. We all still need inspiration to take a beet, caked with dirt and topped with green elephant ears and turn it into the very thing that deepens the flavors of a beef stew,

or that naturally dyes buttercream frosting a vibrant pink. Maybe as a child our incentive to eat broccoli was playing outside once our plate has been cleared. Now it can be the fulfillment of gardening, expressing your creativity in the kitchen, and the means to bonding with family and friends. Oh and let’s not forget a good report from the doctor. In this way, eating healthy does not have to be a chore, rather a gateway to enriching one’s life. If you haven’t discovered The Green Barn yet, it is one of the most unique spots around to gain inspiration for healthy living.

Owners of The Green Barn in Lynden, Dave and Laura Burger started their own vegetable garden last year. When they noticed their children were getting curious about it, wandering over to the soil with questions, they decided to plan on giving each of them their own small garden. That’s right. Dave also plans to help them sell their own vegetables at his store. Learning the tricks of the trade at a young age could certainly encourage an interest in business and healthy foods. Much like the customers say, The Green Barn is a very friendly and inviting atmosphere. It’s no wonder, as there is a lovely family at the root of it. Dave has a strong presence

in the store which is a great incentive for customers and staff alike. This really makes a difference as he notices all the details. “I want The Green Barn to reflect a healthy atmosphere. I watch the trends and listen to what the customers are asking for. A lot of our customers are well-educated in health, so I learn from them,” says Dave. The type of feedback Dave gets, such as information on food trends, alternative ingredients and health news is taken seriously to help support those needs. As an alternative baker myself, the bulk See Eating on C6

Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

HEALTHY LIVING

Hiking 101 Continued from C3

founded Boomers Hiking Club, boomershikingclub. org, and is open to new members. Hike with them generally on Wednesdays or Thursdays during hiking season. This group is technically geared to intermediate to advance hikes. He also has a link to hiking tips. Keep your group small enough to start. Watch the weather and be aware how quickly temperatures can change and bring extra items accordingly: rain slicker, hiking pants that can be shortened to shorts, water bottles, hat or head covering during heat, food bars. Update your gear. Bellingham’s REI has an annual garage sale to get great things for good prices. Sierra Trading Post has a Bellingham location and an online presence for ordering from home. Where do you want to go? If you are just starting, explore local parks and get your feet wet. Bellingham Parks Department outlines not only its parks but also the elaborate nine miles of former railroad right of ways that are now See Hiking 101 on C7

Some of the easiest, and quickest, hikes are found in local city parks. Whatcom Falls Park has a series of waterfalls in the middle of Bellingham. Some of them are easily seen just a few blocks from a parking lot accessed off of Lakeway Drive. (Photo

courtesy Elisa Claassen for the Tribune)

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HEALTHY LIVING

Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

Eating: Inspiration for healthy living at Green Barn Continued from C4

flour section is my favorite. They have everything from potato starch to coconut sugar to sweet white sorghum. I keep my pantry stocked with various flours which has helped my own health journey, and my budget. Contrary to popular thought, Dave reported that many customers rave about their financial savings as a regular shopper. “I didn’t realize how much we were spending on pre-made food when the pandemic hit,” says Dave. Slow cooking at home with local ingredients really does save. And having healthy, high quality options means more satiation at mealtime. One benefit of shopping here if you are hungry, is that you won’t have a greasy chip aisle to run to, frozen corn syrup dinners to stack up on, or the like. It is a much safer place to shop when trying to make good choices. This very fact is why one customer was able to follow through with her weight loss goal. One day she came into the shop, rushed over to Dave ecstatically and told him of her weight loss. She said The Green Barn was a big part of her plan.

Kyla and Rebecca came out from the deli to pose in front of The Green Barn’s cafe, where they serve soups, salads, sandwiches and smoothies. (Amber Adelmann for the Tribune)

Dave was honored and continues to hear success stories of customers. But of course there is always the necessary Dutch goodie section. However it does have a great option to buy fresh almond paste for baking at home with natural ingredients.

Since the Green Barn was just getting started in 2003, it was customers’ feedback that helped form the selection of products offered. Did you know it all started with purely produce? It was also set up like certain European shops where you order by the quarter pound

behind the counter. Even though this idea was fun and different, customers wanted an open market with more options. One suggested to include dairy, another basic pantry needs, and so it grew to be what it is today. The Green Barn also supports local growers, even the smallest of the small! If local Bill has quality, organic and well grown green beans, the crew will be on their way to pick it up. This market has definitely encouraged community and ideas. Walking past the honey stacked wall and finding a free sample, recipes are exchanged and laughter floats on the sweet citrus waves in the air. From at-home yogurt makers, blue ribbon picklers and fermentation philosophers to cheese connoisseurs, supplement gurus and superfood snackers, there is always someone interesting to talk to. So the next time you sprinkle cheese on your broccoli, add some colorful vegetables, have fun and throw them on a homemade pizza with friends. The Green Barn is at 211 Birch Bay Lynden Road, Lynden. Call 360-318-8869 or visit thegreenbarn.com for more information.

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HEALTHY LIVING Sumas Mountain is accessible to the public at different points but much of the land is also privately owned. This section follows former railroad right away access through Cedar Springs Christian Retreat Center.

Hiking 101 Continued from C5

interurban trails. One coworker and her walking partner printed some of these maps and did sections from it each week, using a highlighter to show their progress. Go online to Washington Trails Association, wta. org, and set up an account on the app on your phone called “My Backpack.” Through the Trail Smarts program you can see the latest on weather and road conditions. This site has trails for everyone. Everyone deserves access to trails. We’re supporting community partners and breaking down barriers, so that trails of the future belong to everyone. The WTA has a hike finder map exploring options by region. Its search engine allows you to search by name, region, features (coast, fivers, lakes, waterfalls, old growth forest, fall foliage, wildflowers and meadows, mountain views, summits, wildlife, ridges and passes, and established campsites). Washington State Parks website, waparks.org, also has an interactive map for more than 140 of its parks. Another great online search is through alltrails.com. The local Bellingham Visitor Center has online ac-

(Photo courtesy Elisa Claassen for the Tribune)

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See Hiking 101 on C9

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Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

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What’s Inside

Center’s en Community C4 — The Lynd to in-person June 1 n noon meals retur on girls” “Mount Vern C6 — Four of friendship celebrate 60 years team up Eric Engstrom C9 — Harry and Seventh Street l for on a new mura

A supplement of

ne and Ferndale

the Lynden Tribu

Record

Over half of our readers are 55 years and older.

Make sure your message reaches this important demographic by advertising in our senior special publication: Encore!

Next Encore publication: February 16, 2022 Deadline to advertise: February 4, 2022 Call Mitze, Mary Jo, or Laurie at 360-354-4444 Call Jan at 360-384-1411

Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

HEALTHY LIVING

Is Your Home Safe? Inexpensive fixes to everyday dangers Reading and Many of us love hobbies need our homes and want good lighting. to live in them for Floor lamps a long time. It’s imnear chairs and portant to make sure work spaces, with your house is safe for cords out of the today and tomorrow. way, help make It’s never too early to reading and tasks start. Look around to easier. see if there are places Using under that can reduce dancabinet lighting ger. Walk through in the kitchen will your home, come in also increase visfrom the outdoors and look for areas ibility for prepthat can be improved. ping and cooking Safety saves lives, tasks. both young and old. There are inStudies show that expensive and more than 75% of attractive battery homeowners aged operated lights 50-plus want to stay that stick onto Susie Landsem in their homes after walls and cabiretirement. Creating a safe environment is nets for optimal visibility. essential for success. One of the top reasons seniors go to the Power up emergency room is because of unnecesA lot of people don’t know that housesary falls. These accidents can cause bro- hold batteries and filters need to be checked ken bones, head trauma, and possible long regularly. I like to check the batteries in my term recovery. They can also be prevented smoke alarms every six months. For examwith some improvements to the home. ple, things like filters for the furnace, dryer Here are a few inexpensive and quick and kitchen appliances should be checked enhancements to make your home a safer according to the manufactures’ schedule. place to live. Checking the bulbs on your outdoor lighting can help you be prepared for any visiTripping hazards tors. Stacks of books, piles of paper, pet toys and loose cords on the floor create tripping Communication hazards. Small rugs, especially in the kitchIt is important that you can contact en and bathroom are accidents waiting to someone in case of an emergency. These happen. Even large rugs with tassels can be days, technology offers many solutions. dangerous. Getting things off the floor or Smartphones can easily be set to respond organizing them in baskets that can be put to a voice command and call a responder. You can ask your iPhone to contact away can help eliminate future accidents. Make sure that cords for the TV, computers someone by saying “Siri, call Susie.” If you have Amazon’s Echo products, ask Alexa to and floor lamps are out of traffic areas. Don’t use small rugs if possible, but, if call a friend on your contact list. Many smartwatches have similar capathey are a must, then try to find ones with rubberized backing or add non-stick tape to bilities, some can even recognize when the the back so they stay in place. wearer falls and contact the specified emergency contacts. Poor lighting Most of us know that our vision starts to Entry weaken in our 40s. As a result, poor lighting Many homes have stairs to the front door, can cause tripping down stairs, in the halls but even two steps can be a hazard. or over furniture. Making sure that your guests are safe by Preparing food with less than adequate keeping your steps and walkways clear and lighting can also increase the chance for clean is always a good idea. cuts and burns. You can also provide good lighting for

the entry and make sure that your address is easily seen from the street so that first responders can get right to you if there is a problem. Big numbers, reflective paint and well-lit signs can also help. Staying at home after retirement is the plan for many of us. It’s important to keep it safe for you and your family. Use these tips to find inexpensive opportunities to improve your house including minimiz-

ing tripping hazards, providing good light, checking filters and batteries, keeping walkways clear and finding ways to communicate easily. Be vigilant and stay safe. -- Susie Landsem is a certified Aging in Place specialist. She provides design and building solutions for people who want to stay in their homes safe and independent. Visit aginginplacebydesign.com for more information.

HEALTHY LIVING

Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

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Supporting the independence, dignity, and health of community members of northwestern Washington

Hiking at Racehorse Falls with friends from a local hiking club from a church. It is a good idea to hike with others especially in case you should ever need help. While waterfall locations are beautiful, they can also be hazardous. (Photo courtesy Elisa Claassen for the Tribune)

Hiking 101 Continued from C7

cess to Mt. Baker hiking Bellingham.org/ hiking allows you to open the guide. Who is going with you? Will you be taking like-minded adults, dogs or children? The WTA site will also allow you to search by trails allowing – or not allowing – dogs and those considered kid friendly. While local parks are generally free, the same isn’t true for state and national parks. These require permits and there are more than one permit: Discover Pass, National Park Pass, Northwest Forest Pass, Interagency Pass, and Sno-Parks Permit. Check online to see if the trail you are considering requires a pass and where to get one. Some permits can be purchased online, via machines near parks offices, or in stores. Other things to do outside Once you give hiking a try, you may invest in more equipment and plan vacation time around the prime seasons. You also may de-

cide it isn’t for you, but you want to be outside doing something. Geocaching: Create an account at geocaching.com. Start treasure hunting where you go. This hobby relies on GPS from your mobile phone to find containers, usually something waterproof with a logbook to sign your name or code name, date it, and put it back. Small items are occasionally meant to be found and replaced. Metal detecting: EBay has used metal detectors, often for a low price. Look for lost treasure in historical areas or even find lost jewelry and return it to owners. Visit metaldetectingintheusa.com for more information. Rock hounding: Washington has a variety of rocks and fossils. Some property may be public, and others are privately-owned. Do your research. Department of Natural Resources (DNR) operates land that is used for rockhounding. The local Mt. Baker Rock & Gem Club, which has a shop space at Bellis Fair Mall, meets monthly. Visit mtbakerrockclub.org or dnr.wa.gov/rockhounding.

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Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

C10

HEALTHY LIVING

Families struggling before COVID-19 disproportionately affected United For ALICE report data confirms stark disparities by income levels and race for job losses, health challenges, and child care struggles during the pandemic. By United Way of Whatcom County

WHATCOM — With the rise of the Omicron variant and cases continuing to surge, communities are grappling with the short and long-term effects of COVID-19. Research from United For ALICE reveals that individuals and families who were already struggling before the pandemic have been disproportionately affected by the fallout. Who is ALICE? ALICE stands for Asset Limited, Income Constrained, Employed and represents households that earn more than the official U.S. poverty level, but less than what it actually costs to make ends meet in their respective communities. According to data from the 2020 ALICE report, 21% of Whatcom County households fell into the ALICE category, with another 15% living in poverty, meaning approximately one in three households in our community were unable to meet basic living expenses before the pandemic hit. The Pandemic Divide: An ALICE Analysis of National COVID Surveys explores

four national surveys through the lens of the ALICE Threshold of Financial Survival, the minimum income needed to live and work in today’s economy. Visit unitedwaywhatcom.org for more information. This report revealed that households living below the ALICE Threshold fared significantly worse during the pandemic than those with higher incomes – as reported in surveys conducted between March 2020 and May 2021 by the U.S. Census, Federal Reserve Board, University of Southern California and United For ALICE. For example, low-income households reported losing employment income at a markedly higher rate during the pandemic — 60% — in comparison with a 40% rate for middle class and high-income households. Even with government supports in play, households below the ALICE threshold reported higher levels of job loss, child care struggles, and health challenges than those earning an income that affords the basics, according to the report’s analysis. In addition, racial inequities are evident within the data, as Black and Hispanic households reported harsher experiences at every turn. A tale of two pandemics “When you dig deeper than the national average, which paints a somewhat optimistic picture of COVID-19 recovery, it’s clear that households below the ALICE threshold travelled a much more difficult path – financially and emotionally,” said the report’s lead researcher, United For ALICE Director Stephanie Hoopes, Ph.D. “What we’re seeing also validates the ALICE Threshold as a meaningful measurement of financial hardship, given the sig-

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nificant differences between households on either side of it.” The report takes a detailed look at these two divergent paths as they pertain to the following: Child Care Parents below the ALICE threshold were more likely than those with higher incomes to be working reduced hours (24% vs. 16%) or have had to quit a job (17% vs. 3%) due to child care disruptions or virtual schooling for their children. Financial stability In July 2020, about 42% of respondents below the ALICE threshold reported that they were either just getting by or finding it difficult to get by, compared to less than 10% above the threshold. Expenses Stimulus payments were used in different ways, with low-income households typically using their first payment to cover basic needs such as food, utilities, and rent. Their second stimulus payment was most often used to pay down debt. By contrast, those above the threshold were more likely to put their stimulus funds into savings or investments, or to make a charitable donation. Employment In addition to ALICE households reporting higher rates of job loss, large racial and ethnic gaps emerged. For example, below the ALICE Threshold, Hispanic and AIAN/Hawaiian/Pacific Islander respondents reported the highest rates of job loss during the pandemic at 42%, followed by Black households at 38%, white respon-

dents at 33% and Asian respondents at 32%. Mental Health Forty-four percent of respondents below the ALICE Threshold reported showing elevated symptoms of anxiety and depression during the pandemic, compared to 35% of those above the ALICE Threshold. “The Pandemic Divide shows how interconnected the struggles are for families below the ALICE Threshold. Job loss leads to food insecurity, which leads to health problems, which compromises a return to work,” said Kiran Handa Gaudioso, president of United For ALICE. “As the pandemic continues to drag on, and the struggles of these households continue to worsen, it reinforces that the time for change is now. No one solution will help ALICE workers achieve financial stability; it will require everyone to do their part to create meaningful change across the board.” This grassroots ALICE movement, led by United Way of Northern New Jersey, has spread to 24 states and includes United Ways, corporations, nonprofits, and foundations in Arkansas, Connecticut, Delaware, Florida, Hawai‘i, Idaho, Illinois, Indiana, Iowa, Louisiana, Maryland, Michigan, Mississippi, New Jersey, New York, Ohio, Oregon, Pennsylvania, Tennessee, Texas, Virginia, Washington, West Virginia and Wisconsin. To read the full ALICE report, visit UnitedForALICE.org/Covid2019. For more information about United Way of Whatcom County, visit unitedwaywhatcom.org.

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C11

Lynden Tribune | Wednesday, January 26, 2022 | Ferndale Record

HEALTHY LIVING

Improving our mental health fitness I’m not a doctor, nor did I stay at a Holiday Inn last night, but I can generally tell you what foods are healthy, and I know enough about the human body to say confidently that we need to eat more of those foods to make our bodies work better. Similarly, I’m not a mental health professional, but you don’t have to be to recognize that the past two years have taken their toll on all of us mentally. I also know there are things we can and should be doing to improve our mental fitness. Sleep This is an area that plagues many leaders. It’s very tempt-

ing to burn the midnight oil to get better results (especially when we’re younger). That catches up to us eventually. What’s more, if we’re setting that unhealthy example for our teams, then we’re likely to be building a large group of folks who will eventually fall into an energy crisis. Set your boundaries on when you go to bed and when you wake up. If we’re honest, most of what we stay up doing can wait until tomorrow. Gratitude This is something I’m always talking about because I believe in its power so strongly. It’s not just my opinion. The research bears this out. You can read

more about the neuroscience of gratitude at positivepsychology.com. Developing a more grateful mindset has real and lasting effects on our mental fitness. And it’s contagious, too. When you model it, your team will likely follow suit. Sharpening the saw I’m borrowing a phrase from Stephen Covey here, but the concept is universal. Every day we expend energy in our work. For leaders, that’s especially true. So while we may be “cutting down a lot of trees,” if we don’t take the time to sharpen the saw, we won’t be very effective for very long. Make a list of those things that sharpen you and bring you back into

focus-taking a walk, calling a friend, reading a few pages of a book, or working on a hobby, to name a few. Make sure you are regularly doing those things on your list. Sharing, talking Too many leaders think they’re the Lone Ranger. Develop a network of peers and supervisors you can trust and share what you’re feeling or concerned about. Don’t keep it bottled up. And as a leader, make sure your team members know they can come to you with those concerns, too. They might not all the time (you’re still the boss after all) but making the invitation lets them know you value that practice.

These are just a few common sense (but uncommonly practiced) things we can all do to improve our mental fitness. And the really great thing is that they won’t just help us individually; they are great examples for our teams. A lot of being an effective leader is setting the right example. That’s one of the principles we establish in our Bud to Boss training, which can be seen at budtoboss.com. We are ready to go for 2022 and we would love to have you and/or your new and frontline supervisors join us. Find out more about how this program can help you be better and what dates and times work best for you.

Local Support for Women and Children Pregnancy & Health Resource Guide for Women & Children

New Way Ministries............................................360-354-9930 www.christianhopeassociation.org

Great Expectations Maternity Home...........360-354-9930

Free pregnancy test......................www.christianhopeassociation.org

Whatcom County Pregnancy Clinic.............360-671-9057

Free pregnancy test, ultrasound..................www.whatcomclinic.com

Agape House........................................................360-733-3796 www.thelighthousemission.org

Lydia Place.............................................................360-671-7663 www.lydiaplace.org