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VOL. 7, ISSUE 1, MARCH 2011



Also inside: A wellness program for cancer survivors • Local boot camps • Tips for maintaining your brain health

A publication of the Peninsula Daily News

Running club for the fast, the slow, and the in between + WRITTEN BY JENNIFER VENEKLASEN photo by Jennifer Veneklasen

Running, by its very nature, is solitary. It’s a sport that requires no teammates. Long stretches of road or trail allow runners to go it alone. For some runners, that’s just the way they like it. For others, it gets boring. Audrey Elias and Beth Welander, both runners and physical therapists at Therapeutic Associates in Port Angeles, recently joined forces with the Port Angeles Marathon Association to give folks (fit and not so fit) the chance to be part of a group that aims to pump up the fun and camaraderie of running. The pair stresses that the newly created North Olympic Running Club is not a formal “racing” club or team, but rather it’s a way for people to connect. All levels of runners and walkers, in any shape or size, are welcome to join. Twice weekly runs offer a training progression for those who want to participate in the June North Olympic Discovery Marathon (NODM), half marathon, 5K or 10K. And people who don’t want to run in any of those are still welcome to join in the club’s year-round runs. continued on page 14 >>


Members of the North Olympic Running Club gather at Francis Street Park for a Sunday morning jog.




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MAINTAIN YOUR BRAIN 7 Exercises for brain and memory health EXERCISE AND THRIVE 10 Wellness program for cancer survivors SKIN CARE BASICS 12 Spa owner shares insight on skin care READING FOR THE VERY YOUNG 17 Library system offers new program SONGWRITING WORKS 18 Collaborative boosts health through music


photo by Jennifer Veneklasen

Healthy Living Volume 7, Issue 1 Published by the Peninsula Daily News Main office: 305 W. First St., Port Angeles, WA 98362 360-452-2345

John C. Brewer editor & publisher Suzanne Delaney advertising director Jennifer Veneklasen section editor

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Dee Rene Ericks, member of the Olympic Peninsula YMCA’s current Exercise and Thrive program.



BOOT CAMPS 6 Groups enlist members to step it up


PRENATAL MASSAGE 4 Specialty massage for pregnant women

We’re always on the lookout for article ideas to include in our quarterly Healthy Living publication. We also welcome new contributors. If you have an idea for a story, let us know. Professionals in their field are invited to contribute informative and educational articles or columns for consideration in Healthy Living. For articles, save as a text document attachment or in the body of an e-mail and send to Jennifer Veneklasen, section editor, at: (Note the period between the first and last name.) For photos, please e-mail or send a CD with jpegs scanned at least at 200 dpi/resolution. We cannot guarantee publication due to space and content considerations. If your submission is accepted, we reserve the right to edit submissions. Articles are the opinions and beliefs of the contributing writer and in no way represent an endorsement by Healthy Living or Peninsula Daily News.

Volume 7, Issue 1 n March 2011




On the cover: Members of the new North Olympic Running Club make their way along the Waterfront Trail near Port Angeles City Pier and the Red Lion Hotel. Runners from left are Amanda Rexford, Jarrad Rexford, Katie Wakefield, Audrey Elias, Sandy Hunt and Beth Welander. To learn more about the club, look to page 2.

222 N. Lincoln Street, Downtown Port Angeles (360) 452-4995 Hours: Lunch 11:00am - 2:30 Mon-Sat • Dinner 4:30-9:00 Mon-Sat • Closed Sunday



Prenatal massage A look at what to expect from massage (when you’re expecting)

MORE AND MORE, WOMEN AND SCIENCE ALIKE are realizing the tremendous asset massage can be to the pregnant woman. Pregnancy can be stressful on the body even for healthy women. Massage during pregnancy can decrease pain and anxiety, uplift mood and relaxation, and eliminate many common ailments such as swollen ankles, back pain, fatigue and stress. Human pregnancy and labor studies show that stress leads to negative outcomes during pregnancy. Studies also indicate that massage therapy performed during pregnancy leads to hormone regulation, decreased nerve pain and blood pressure, improved circulation, better sleep, and improved labor outcomes and newborn health. Massage during labor has been shown to decrease the length of labor, the use of medications including epidurals, the number of cesarean sections, and increase infant Apgar scores.

pists give prenatal massage. It’s best to find someone that has extra training in pregnancy massage and is knowledgeable about the pregnant body and the birthing process. Pregnancy comes with certain contraindications that your massage therapist needs to be familiar with. Depending on where a woman is in her pregnancy, she may need special arrangements to lie on the massage table comfortably and healthfully. A pregnant woman will most likely receive her massage while lying on her side with bolsters and pillows to make her comfortable and help her body be accessible for massage. Many modalities can be useful such as Swedish massage, accupressure, aromatherapy and reflexology. Swedish massage is used to relax the body and its tense muscles. According to a paper published in the August 2005 issue of Complementary Therapies in Clinical Practice, aromatherapy produced beneficial results for patients at a maternity unit.

A woman seeking a prenatal massage can expect the massage therapist to ask them for a full health history. It’s important to include all information prior to pregnancy as well as new ailments that have developed. Different massage therapists’ skills vary greatly and not all thera-

continued on page 5 >>

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A publication of the Peninsula Daily News

prenatal massage continued from page 4 >>

add aromatherapy The aromatherapy was found to normalize childbirth and increase the satisfaction of mothers in regard to their labor experiences. Aromatherapy can be a powerful treatment. There are certain essential oils known to cause uterine contractions and should not be used around expecting women unless they are at full term.

ment about once a month during the first and second trimester, increasing to twice a month during the seventh and eighth month, and finally every week after until the labor. Even if coming in that often is not an option for the mother, every massage received during pregnancy will make a difference in improving health and mood. With many women beginning to step away from modern medications and interventions and embracing a BENEFITS TO PRENATAL MASSAGE more traditional approach to birth, massage during labor Pregnant women will often experience edema or is becoming a popular and practical way to help reduce swelling of the joints. pain and anxiety naturally. This is usually caused by reduced circulation. Massage can relieve pain by releasing affected muscles, Massage stimulates soft tissues, reducing the collection tendons and ligaments. of fluids in those joints. It also improves the removal of Massage also stimulates production of endorphins, the tissue waste in the body’s lymph system. body’s natural pain killers, for mother and baby. Many women have sciatica nerve pain later in their pregnancy as the heavy uterus rests against the lower POSTPARTUM MASSAGE back causing tension and pressure on the upper legs. After the birth, massage can still be extremely benefiMassage can reduce tension in the muscles of the legs cial to the mother and baby. and back which leads to significant reduction in nerve pain. By increasing circulation postpartum, we are facilitatMassage has been proven to decrease premature birth ing healing in her body. and increase birth weight in infants. A massage treatment can also address muscle strain Pregnancy massage lowers blood pressure and heart and fatigue caused by the birthing process and prevent rate, therefore helping the mother’s body care for the and reduce pain caused by newborn care. growing baby. When circulation increases, more blood Massage provides the new mother with nurturing and and nutrients can be sent to the baby. emotional support to help keep away depression, stress and anxiety. USING MASSAGE DURING LABOR Infant massage is terrific way for mother and father to Some massage therapists have training and experience bond with the new baby while increasing circulation and massaging women throughout their pregnancy and labor. has been shown to help babies sleep through the night. Massage can be extremely comforting to the laboring woman and can help relieve pain from “back labor,� ease Courtney Freitas is a licensed massage practitioner and the anxiety and help loosen the pelvis and related muscles. owner of Peaceful Kneads Massage at 22 Mill Rd. in Carlsborg. Ideally, it is best to get massage regularly throughout Courtney offers prenatal massage and massage during labor. your pregnancy. She is also a current traditional midwifery student. For women who would like to make massage a regular For more information, click on or part of their prenatal care, I recommend receiving a treatphone 360-461-9404.

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For a pregnancy back rub: Use a total of 30 drops of rose, lavender, chamomile and geranium essential oils mixed with two tablespoons of almond or jojoba oil. For post partum blues: Add a total of 30 drops of bergamot, grapefruit, angelica, rose and clary sage essential oils to a cup of whole milk and then add to bath water. — from Sequim aromatherapist Robin Amestoy

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SERIOUSLY, CONSIDER ENLISTING Stop kidding yourself. You know your workout routine has gotten stale. You’ve been sleepwalking through the same old routine with very little progress to WHAT DO WE DO IN BOOT CAMP? Utilizing simple, yet effective fundamental show for your investment. Or worse, you’ve cooked up a million movement patterns executed with progressive intensity, we combine various traditional calis- excuses as to why you can’t work out. Too stiff, have a bad back, too busy, too thenics and body weight exercises with interval training, along with strength and mobility old, yada, yada, yada. Are you really ready to give up? exercises to give one of the most comprehenOr are you ready to get your MOJO sive “functionalâ€? workouts around. back‌one workout at a time? Boot camps offer that jumpstart to getting in shape, Katherine Ottaway, MD and results are quickly seen. Announces the Opening of Some boot campers want to train or get in shape for a particular event – say a wedding or perhaps a triathlon. One thing for sure — the Care for people of all ages underlying component of in the context of their a good boot camp is the health, history, family and unique camaraderie that community. develops in the spirit of teamwork, group support Call Rachel Swett, office and cohesion. manager at 360-385-3826 Boot camp participants create new friendships — for information or to they encourage and push make an appointment. each other to meet physical Quimper challenges and reach their Family Medicine fitness goals. 2120 Lawrence Street, Port Townsend




open everyday 414 Kearney (360) 385-2883

Typically, boot camps run in sessions of six to eight weeks, meeting at least three times per week, sometimes more. Workouts usually start early in the morning and last about an hour, but can also be offered at other times of day. Exercise content can vary depending on the instructor, and although generally boot camps meet outside rain or shine, in wintery climates due to decreased daylight hours/ inclement weather, camps will meet indoors, usually in a gym setting.

Quimper Family Medicine

 everybody welcome

What are fitness boot camps? (And why on earth should you enlist?) Mention boot camp and the image that comes to mind is that of a Marine drill sergeant putting his troops through extreme physical challenges and frequent verbal harassment. Although in today’s fitness boot camps there is a strong physical component (and if you want, we can arrange occasional verbal harassment just for fun!), you won’t find the intimidation tactics of a military camp. Fitness boot camps are designed in a way that pushes the participants harder than they would push themselves, and people tend to work harder in a group.

Don’t be scared. Not all boot camps involve drill seargeants.

continued on page 16 >>

A publication of the Peninsula Daily News


MAINTAIN YOUR BRAIN HEALTH MOST AMER­I­CANS DEVOTE MORE TIME to chang­ing the oil in their car, tak­ ing it to a mechanic, or wash­ing it, than they do think­ing about how to main­tain or improve their brain performance. Many of us are a bit overwhelmed by all the information out there — do this, don’t do that, try this, avoid that. We’ve all heard the tips — eat fish, take vitamins, exercise, eat healthy, don’t imbibe (much), don’t smoke, get rest, do crossword and Sudoku puzzles, play memory games, etc. These are all great ways to help boost brain longevity and there is quite a bit of research to back it up. But have you ever wondered if there was something else out there — something that might actually be more fun and possibly interesting? Did you know that some of the things you do during your average day are actually helping your brain health? Check out some of these other methods of helping to maintain brain health.

> A publication of the Peninsula Daily News

Pam Scott is the community relations director for Discovery Memory Care in Sequim. For more information and resource assistance, email Pam at or call 360-683-7047. Pam has many years of experience working with seniors and their families in skilled nursing, assisted living, transportation and benefits.

Come in for a



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DOODLE — it helps the brain stay focused when you are engaged in mundane activities. LAUGH — it stimulates five different parts of your brain. EAT WITH CHOPSTICKS — learn to use chopsticks and you will provide your brain with stimulation. And if you laugh while doing it, even better! SWITCH HANDS — doing regular activities in a different way keeps your brain working and active. Try using your less dominant hand for simple tasks like eating, brushing your teeth, or writing to help keep your brain young. SURF THE INTERNET — scientists have shown that middle-aged and older adults who surf the Internet show brain activity that was once only attributed to younger brains, so keep your brain young by surfing the Internet. (Finally, validation for being a Google addict!). JUGGLE — juggling requires you to use your less dominant hand, therefore stimulating your brain in ways it typically does not work. EAT DARK CHOCOLATE — chocolate triggers the systems in your brain that pump dopamine. These systems enable learning and memory, and having a bit of chocolate can boost these, keeping your brain fit and happy (not to mention your taste buds). PARTY! — Socializing and staying close with friends and family is good for your health, longevity and brain function. TAKE YOUR DOG (OR A FRIEND’S DOG) FOR A WALK — but don’t take your usual route. Try going down a block you’re unfamiliar with, stop to talk to others, challenge yourself to name the birds you see or anything else that helps get you moving and thinking. THROW A BALL AROUND — a sensory-guided movement like throwing and catching a ball can improve your brain’s visual, tactile and hand-eye coordination responses and keep them sharp well into old age. MUSIC — listening to music uses both the right and left brain, and has shown to increase self-esteem along with brain strength. DRIVE A DIFFERENT ROUTE TO WORK — switch up your regular routine to make your brain work a little harder and then test yourself on the way home. REARRANGE YOUR FURNITURE — it’s amazing how accustomed your brain can become to an environment, but if you rearrange it, you’ll be challenged every time you walk into the room. TAKE A TRIP — experiencing new cultures, trying new foods and seeing historical places engages many parts of the brain and keeps it active and sharp, especially if you’re attempting to speak a foreign language on your trip.

Now that you have had some fun and enjoyment while improving your brain health, please don’t forget about working towards changing those lifestyle habits that can negate the good things that you have done for your brain. Diet and physical exercise are not just for good brain health, but also for your overall physical well-being. Stress man­age­ment is impor­tant since stress has been shown to actu­ally kill neu­ rons in the brain and reduce the rate of cre­ation of new ones. And it has a negative impact on your physical self as well. Sleep. The body needs rest, but the brain requires sleep. Acute or chronic sleep depri­va­tion can cause dev­as­tat­ing short and long-term con­se­quences to brain anatomy and function. Take a mental health break. Workaholics that naively believe skipping lunch and staying glued to their chair will increase productivity are most likely actually getting less done than their relaxed counterparts. If you get up to take a 10-minute walk, it is enough to boost your energy level for up to two hours. Take care of your brain. Challenge yourself, think out of the box, review your lifestyle choices, and enjoy life!

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Reconnecting to a primal sense of learning The Feldenkrais Method of education embodies an original drive to learn and discover. Feldenkrais classes are now offered in Port Angeles.

THERE IS A PRIMAL, NATURAL KIND OF LEARNING that most of us hungrily engaged in when we were infants. This learning is characterized by a dawning of awareness of sensations and feelings that accompany simple movements and actions. The process has a distinctive playful and exploratory quality, and it is vital to early learning, the development of the brain, and the establishment of who we are. As we grow, and begin to interact verbally with our parents, with teachers, with educational frameworks, that original, unrestrained, self-initiated learning process gradually winds down, gets displaced, and takes the proverbial back seat of the bus. So we learn in other ways, and are only vaguely

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aware of a lost thread of connection to something profound in ourselves, a huge resource within that has been curbed or restrained. This is not an inevitable change, our culture just doesn’t yet have the know how to support it. I contend that it is a great loss to all of us. But there is something that we an do. The Feldenkrais Method of Somatic Education is an organized, refined, and comprehensive framework that embodies the spirit of our original drive to learn and to discover, and we all can take advantage of it. MY OWN BENEFIT from the method started with recovery from a particularly painful episode of sciatica that not only interfered with walking but threatened my ability to do many of the things that I love. I’ve learned how to manage the condition without surgery or additional injections of cortisone and now I continue to revel in my passion for sea and surf kayaking here along the Strait of Juan de Fuca, which is what brought me to the Peninsula in the first place. The method has helped me profoundly in advancing my kayaking skills, and has motivated me to begin devel-

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Office hours: M-F 8:30am - 5pm by appointment • 360-797-1001 566 N. 5th Ave., Sequim in the Professional Plaza next to SARC •


Greg Barry, DDS 642 Harrison St., Port Townsend

THE METHOD IS a very broad experiential approach to how our brains, indeed our whole nervous systems, learn, organize and develop movement and action. The results are more ease, comfort, pleasure on one hand, and more effectiveness and skill development on the other. The panorama of applications covers the full extent of human activity, so we can all benefit greatly from the method. There have been exciting breakthroughs with persons challenged by cerebral palsy, Parkinson’s disease, head injury, and other severe conditions. It has also proven very effective in performing arts education as well as the development of sports achievement. And older adults will find breakthroughs to help the mind and the body stay active, and keys to remaining connected with their innate ability to balance, thereby avoiding falls. Although the method is not a spiritual discipline per say, those of you familiar with spiritual disciplines will recognize a similar emphasis on awareness and attention. This foundation is what originally got me interested, but the genesis of the method was grounded and immediate: Moshe’ Feldenkrais motivation for developing the method was his doctor’s bleak prognosis regarding a badly injured knee. I find it promising that there exists a framework that can help a person rehabilitate from an injury and at the same time teach him or her profound and useful things about awareness and its role in all that we do.

Cornerstone is located in Sequim and is staffed by professionals who make their home here on the North Peninsula. For those who are unable to leave their homes, a home visit can be scheduled at no extra charge. Our coverage area includes Port Townsend, Sequim, Port Angeles, Clallam and Neah Bay, Forks and all areas in-between. All staff is ABC board certified in both Prosthetics and Orthotics and would love to work with you to meet your needs.

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oping Feldenkrais-inspired kayak teaching. And I’ve experienced breakthroughs in singing and my guitar playing continues to evolve through my exposure to the method.

WHAT IS A FELDENKRAIS CLASS LIKE? It is a sensory experience that is fun, pleasurable, thought provoking, and image changing. It is best to just experience it, a little like biting into a freshly-picked apple: You don’t know it from hearing about it, you just have to try it. continued on page 12 >>

A publication of the Peninsula Daily News


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Exercise and Thrive A PROGRAM FOR CANCER SURVIVORS Rae Smasal was diagnosed with throat cancer in October 2009. It had been a difficult year already. Just months before Rae lost her husband of 13 years, and now her doctors were telling her that a lump in her neck would kill her if she didn’t immediately begin radiation and chemotherapy treatments. The lump lived at the base of her tongue, just above the esophagus. It made swallowing nearly impossible. Radiation treatments began and continued every day for seven agonizing weeks, punctuated by periodic chemotherapy treatments as well. Doctors installed a feeding tube so that Rae, unable to swallow, could receive nourishment. For two months doctors worked to shrink the cancerous lump in her throat. “The radiation was worse than chemo because it burns your skin and you’re so tired all the time,” Rae says. “Everything has to go into the feeding tube because you’re burnt to a crisp from the radiation.” As her physically worn-out body fought the cancer that aimed to kill her, Rae’s 260-pound frame shrank to a mere 134 pounds. Rae, then 49, moved back into her parents’ Port Angeles home so that they, and her sister, could care for her. They drove her to daily treatments at the Olympic Medical Cancer Center in Sequim and helped nonstop with all that the feeding tube involved. Rae couldn’t stay hydrated during the weeks of her treatment because she was throwing up morning, noon and night. Everything — food, water and medicine — had to be put into Rae’s body via IV bags. “I would get tins of food that were like baby food delivered to the house,” she says. Rae credits her family and the wonderful people at the Sequim cancer center with saving her life. After almost two months of enduring treatments, she learned that her throat cancer had been eradicated. But as with many cancer survivors, the road to recovery, both physical and emotional, lay in the months ahead. The main threat to Rae’s life was gone, but her weakened body was unable to climb a flight of stairs, drive, stand up in the shower or even lift herself unaided from the bathroom toilet. “My parents had installed a hand rail for my grandmother when she lived with them,” Rae remembers. “I needed it just to lift myself.” Edema, or fluid retention, in her esophagus plagued Rae in the weeks to come. She was sent to physical therapy at Olympic Medical Center where they taught her ways to massage her neck to alleviate the swelling. It was during her time at OMC that physical therapist Karen Rushby told Rae about the Exercise and 10 HEALTHY LIVING • MARCH 2011

Thrive program being offered at the Olympic Peninsula YMCA in Port Angeles. The free, 12-week wellness program for cancer survivors was developed because studies show that exercise improves long-term survival and quality of life. “Among the quality of life benefits are improved fitness, enhanced self-esteem, and reduced fatigue left over from chemo and radiation,” says Michele Hayman, the YMCA’s health and well-being director. Exercise also helps to relieve stress and anxiety which can run high among people dealing with cancer. OMC and the YMCA partnered with the Fred Hutchinson Cancer Research Center to bring the program to local survivors. In mid 2010, staff from the YMCA and OMC traveled to Seattle for training, and in September 2010 they offered the first 12-week Exercise and Thrive session. Rae and four other women were part of that first group. “I was terrified to start the program,” she says. “I was never one for going to any kind of gym. Of course, I weighed 260 pounds before my cancer, so the thought of being in a gym was very scary to me.” She didn’t feel physically ready to start the program and she had no idea what she would be able to do. But she did it anyway. Classes were held with an instructor twice a week for about an hour-and-a-half. Each participant receives a YMCA membership for the duration of their session, not only for themselves, but also for a person who helped sustain them through treatment. “They design a program for each person individually,” Rae says. “If you don’t feel well or you’re not all about it one day, you don’t have to do it. You just show up and you get such support — it’s amazing.” Rae says that her group


would typically chat for a few minutes at the beginning of each session and then spend time in the small cardio room working out on the elliptical machine, treadmill or stationary bicycle for about thirty minutes. The group would then venture into the weight room — something most of them had never done before. Rae says she was amazed at the strength that she and the other women gained from lifting weights. “What is really cool is that they test you at the very beginning, the middle and end to see what you’ve done. Within six weeks I was able to get off the toilet by myself and walk up the stairs at my house,” she says. During the 12-week program Rae and the other women built muscle mass and strength, increased flexibility and endurance and improved their ability to perform daily activities, but what they most gained from the Exercise and Thrive program was support and friendship with people who had traveled a similar road. “Everything seems very overwhelming when you have cancer,” Rae says. “I would not have done it if it weren’t for the other women. Knowing there would be people who went through what I went through is what made me do it.” Most times participants have had different cancers and treatments, but they share a common experience. “There was one woman who had a feeding tube when she started,” Rae says. “When it was time for her to get it out, I could tell her it’s not so scary, not so bad. It felt good to be able to share that with her.” Today Rae is healthy, cancer free, able to drive, work and live on her own. But she says the most precious gifts of the Exercise and Thrive program are the lasting friendships she made with the other women. continued on page 11 >>

The very first class of Exercise & Thrive cancer survivors, from left, are Cheri Barnett, Konchita Olopuy, Rae Smasal, Lori Miller and Judy DeChantal. A publication of the Peninsula Daily News

exercise and thrive continued from page 10 >>

“I absolutely admire their strength and courage,” Rae says of her four sister survivors. Rae gets a lot of phone calls from people fighting similar battles with cancer. “You have no idea how many people are affected by cancer — it’s astronomical.” She shares her experiences and tells them about the Exercise and Thrive program — about how she felt when she started it, how sad she was when it ended, and about the support she so freely received. “This program means the world to me and I want others to be able to benefit from it as I have.” Cheri Barnett was also part of that first Exercise and Thrive group. The 56-year-old mother of three says she was scared to begin the program in part because she has always been self conscious about her appearance. Interacting with strangers was also difficult for her, but she found the YMCA to be a welcoming place. “It’s so comforting to be in a group where you can be yourself, talk about what you want and everyone just understands,” she says. “It’s OK to have a bad day and you look forward to

going to class and know that no matter what, they are there for you.” By the end of the program Cheri says she had an entirely different concept of the YMCA and saw it as more than just a gym. “What a wonderful place!” she says. “They greet you by name when you come and go and the programs are geared to all levels of fitness.” These days Cheri is out walking every day and has even started doing yoga. In October she walked the Portland half marathon. “It was pouring down rain and I really wanted to quit,” she says, “but I kept seeing the faces of the women I had been spending the last few weeks exercising with and I knew that I had to put one step in front of another.” At the 8-mile-mark, Cheri took a tumble. “As I was laying there I thought, ‘what the heck, I fell. I have cancer — I can stop and everyone would understand.’” At that moment, Cheri says she saw the face of one of the other women from her Exercise and Thrive group saying: “Get your hind end up and finish this walk.” And that’s just what Cheri did.

Ladies from the current Exercise and Thrive group work up a sweat in the small cardio room at the Olympic Peninsula YMCA. At left is Char McCain, and below are Angela Bisson and Lisa Worthey. photos by Michele Hayman

The Olympic Peninsula YMCA is able to offer the Exercise and Thrive program free of charge to cancer survivors thanks to the generous contributions of donors. New donors are always welcome. If you’d like to learn more about the program, phone 360-452-9244 or click on The next 12-week session begins week in April.

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feldenkrais continued from page 8 >>

Class usually begins with participants lying down on mats. After a short progression of body awareness to establish a reference, participants are then led through sequences of familiar and unfamiliar movements, while at the same time they are guided to pay attention to various sensory and feeling phenomena corresponding to skeletal articulation, muscular ease and effort, and details related to breathing. Each lesson has its own integrity, and they are tailored to the individuals in the room, with the goal to foster each person’s learning process, from where that person is.




Jory Kahn is an Authorized Student Awareness Through Movement Teacher and current trainee in the Feldenkrais Method. He has a philosophy degree from UCLA. For more information about Feldenkrais classes in Port Angeles or the Seattle Eastside Feldenkrais Training, Jory can be reached at 360-670-3684 or at

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WHAT MIGHT YOU GAIN FROM THE FELDENKRAIS METHOD? A fresh image of yourself, a growing mobility in your hips, spine, rib cage, and the carriage of your head that will make chronic pains disappear, strength and flexibility increase, and new skills develop that had been out of reach. In addition you may gain a new understanding of what change really is, and how your health is related to your response upon receiving a shock to your equilibrium. Among surfers, there is a pearl of surfing wisdom that gets enthusiastically repeated with a live smile and glint in the eye: “The best surfer is the one having the most fun.” I think the phrase also expresses an important essence about Feldenkrais Method. I always feel a freshness and a welcome surprise in the thought that the internal, personal aspect of such a demanding physical endeavor is the essential key. It takes the primary focus away from outward, comparative, and self-conscious thoughts of accomplishment, and makes the internal reference the value, suggesting that it may not be a result of, but rather a pathway to achievement and effectiveness. Can we apply some of what it suggests to ourselves? Wouldn’t it be nice if we could all have a similar self-respecting yet relaxed and undemanding, internal vantage point about our own lives? For a glimpse of instantaneous and remarkable change, for a sense of being lifted to a new place, is it necessary to be in the midst of a dynamic, beautiful, or dangerous environment like a surfer is, or might there be ways to connect deeply to our selves, no matter where we are or what we are doing?

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s kincar e

“The best beauty and healthy skin tip I can give you is to wear a sunscreen of at least a SPF 15, ever y day.” —

KATHRYN PACELLI, master esthetician and owner of Sanctuary Day Spa

IT CAN BE VERY CONFUSING knowing what to buy for your skin type, age and your budget. This article can help to take some of the mystery out of skincare. It can help you to simplify your skincare routine and guide you to the best products for your particular needs, as well as educate you on basic skin information.

WHAT DO YOU NEED FOR YOUR SKIN? In your 20s and 30s exfoliate with a papaya enzyme mask (twice a week) to add brightness and clarity. Use a light moisturizer at night and a sunscreen during the day. In your 40s try products that contain collagen boosting peptides. They will be marked “anti-aging.” Use topical vitamin C to fight those visible spreading lines coming out from the eyes also known as crow’s feet. You will become more susceptible to age spots (hyperpigmentation). To prevent age spots regularly use sun protection and choose a higher SPF for the summer days.  You can use bleaching agents made specifically for the skin to help lighten the hyperpigmentation. In your 50s and 60s retinol (vitamin A) increases cell turnover and smoothes the surface of your skin. So does glycolic acid and vitamin C. For deepening crow’s feet and lines: Retinoid in your eye cream will help you not only to hydrate skin around your eyes but to battle crow’s feet as well. You will need a good moisturizer that contains antioxidants. Also a hydrating mask will refresh your face. Use it twice a week. Remember products containing phyto-estrogens, soy, wild yam and clover flower extracts will help balance the estrogen in your skin. In your 70s and beyond the skin is thin and fragile. Use a heavy sunscreen with an SPF of 30.

A publication of the Peninsula Daily News

Songwriting Works & the Washington Health Foundation invite you to participate in an interactive, intergenerational music program based on research-proven approaches that increase health and well-being through the power of song. 100 participants are needed

including Jefferson and Clallam county residents age 60+, caregivers, practicing musicians and high school and college students. Groups will meet in March & April in Sequim, Port Angeles, Port Townsend & more. Free & Open to the public. All levels of experience welcome! For schedule & info




The skin is the largest organ in the body. It reflects your overall health. There are three types of aging: intrinsic (genetic), environmental and hormonal. INTRINSIC AGING — You will age very similar to your parents. You are genetically blue-printed to start to get fine lines and wrinkles at a certain age. That’s why some of us age better than others. Unfortunately there is nothing we can do to stop this process. We can only try to repair the damage nature has done. ENVIRONMENTAL AGING — In my day spa, sun-damaged skin is the most prevalent skin condition I see. We in Washington tend not to wear sunscreen. But the best beauty and healthy skin tip I can give you is wear a sunscreen of at least a SPF 15, every day. The American Dermatology Association says that 90 percent of premature aging is due to the sun. For sun-damaged skin/aging skin you need to exfoliate the dead skin cells. Exfoliation will help new healthy cells grow and breathe. You can find a non-irritating scrub at the drug store or at a spa. Products with vitamin C or alpha hydroxy acid help exfoliate and repair sun-damage. HORMONAL AGING — Our skin is composed of three basic materials that keep it youthful: 1. Collagen is a network of connective tissue that supports the skin giving it shape.   2. Elastin gives our skin elasticity and “bounce back.”  3. Hyaluronic Acid keeps our skin plump and hydrated.

Our body’s natural hormones are directly responsible for the production and maintenance of these three key ingredients in our skin.  Decreasing estrogen causes less collagen, elastin and hyaluronic acid to be made.  Products that contain phyto-estrogens, soy, wild yam and clover flower extracts will help restore estrogen to the skin.

A new program on the Olympic Peninsula

continued on page 17 >> MARCH 2011 • HEALTHY LIVING 13

running club continued from page 2 >>

CLUB MEMBERS At 53 years old, Lori Schneider says she found herself sitting around too much and in need of some exercise. So she asked for a treadmill for her birthday. Unlike many well-meaning people who purchase or are gifted exercise equipment, Lori actually used hers. She began walking on the treadmill regularly and eventually ventured outdoors to the Olympic Discovery Trail where she gradually began to run/walk instead of just walking. Since then she has completed two half-marathons. Lori, now 55, learned about the new running club through an e-mail from NODM. At that time she had been running for about two years — but always alone. “I joined the club to try to gain both speed and endurance. I had been averaging only about 8 miles a week, and since joining the club I have already been able to increase to about 12 miles a week.” Part of the power of the club, she says, is the commitment runners make to each other. Every Sunday Lori is there — even if it’s cold or raining. “I don’t like running in bad weather, but I have learned that I can do it anyway and have fun doing it,” she says. “There is a camaraderie that develops when people do crazy things together on a regular basis, and it’s inspiring to have that sort of mutual support.” She plans to run the half marathon again this year. “I will never be fast, even for my age group, but completing a half marathon is always a huge accomplishment that makes me feel like I can do anything,” she says.

continued on page 15 >>


“There is a camaraderie that develops when people do crazy things together on a regular basis, and it’s inspiring to have that sort of mutual support.” — Lori Schneider, member of the North Olympic Running Club

photo by Jennifer Veneklasen

At fewer than 3 months old, the club already has more than 40 members pounding the pavement together on Sunday mornings and Wednesday evenings. Sundays are spent any number of places — Robin Hill Park, the Waterfront Trail, Railroad Bridge Park — running along trails and asphalt. Members are given a general outline of routes, variable depending on what, if anything, they’re training for. Some people run. Some walk. Some do both. The easy-going environment gives just enough structure, yet it allows runners the chance to find their own pace and, if they like, pair up. Wednesday evening runs are held at 6 p.m. at the Port Angeles High School track. These runs offer something new, different and challenging each week. One week participants may do sprints and another they may focus on uphill running techniques. Beth and Audrey give club members practical advice on how to control strides, position their bodies and use muscles so that running is less compressive on joints. “We want to help people be more active and get what they want out of their movement,” Audrey says. Besides the emotional benefits of team or partner running, research shows that having a sidekick can also increase performance. “Often if one partner fatigues, the other one is not fatiguing at the same time,” Beth says. “So they work to keep pace with each other.” Sometimes just having a partner is enough to help with the mental and emotional fatigue that can weigh heavy on long-distance runners.

Amanda and Jarrad Rexford run down Francis Street in Port Angeles. The couple is training with the North Olympic Running Club and plan to compete in the Wenatchee half marathon and the North Olympic Discovery half marathon. “These will be our first runs ever so we decided to try halves rather than a full right out of the gate,” Jarrad says. A publication of the Peninsula Daily News

Besides the beauty of feeling slim and fit, Lori also thrives on the “runner’s high” she gets from being out on a trail, thinking about nothing except putting one foot in front of the other. Jarrad Rexford, 25, says he initially had no interest in joining the running club. His wife’s involvement, however, swayed him. “My wife and I are competitive with one another,” he says. “We’re the kind where she will turn the treadmill to 6.5 and I will go up to 6.6 and so on.” Amanda Rexford, 23, came home from what she called a “meeting for marathon training” and said she had signed up. Jarrad says he asked if she had signed him up too. She hadn’t. “Well! If you’re runnin’ in a club, than so am I,” he told her. Jarrad describes his fitness level as average when he joined the club, mostly lifting weights and doing mild cardiovascular work. Training with the running club has been amazing, Jarrad says. Being shown what to do and how to do it has not only increased his running performance, but it has helped him avoid injury. “They show you how to change it up, and wham, you find yourself jogging where you used to walk and walking where you were leaned up against a wall wheezing,” he says. Jarrad also finds meeting and training with new people to be motivating — he says he likes to know that he is not the only one out there beating up his body for fun.

Jarrad encourages anyone interested, even if they think they aren’t “runners” not to be hesitant about trying it out. “You will not only get to know some great people and learn a lot about the sport, but you will without a doubt improve your overall fitness level as well as find new places to run,” he says.

Running club leaders

CLUB DETAILS Membership in the club gets you a training schedule for the half or full marathon (which you can also access at www.; organized group runs every week; discounts on race entry; injury screening by Therapeutic Associates physical therapists; and maybe most importantly — support and motivation. Monthly educational seminars are another perk to joining. These sessions are held at Therapeutic Associates, 114 Georgiana St. in Port Angeles, at 6:30 p.m. the first Tuesday of every month. Seminars cover many topics including injury prevention, dynamic warm ups, stretching and foot health. Upcoming seminars are: April 5 — Miguel Galeana from Route 16 Running and Walking, a specialty running shoe store in Gig Harbor. May 3 — Dietician Amanda Cash will talk about nutrition for runners. June — An after-marathon “go team” social is planned. Cost is $30 annually. For more information, or to join the North Olympic Running club, phone 360-452-6216 or click on www.

Beth Welander is the director of Therapeutic Associates Physical Therapy in Port Angeles. She was raised in Gig Harbor and received her bachelor of science in biology from Washington State University in 2004 and her doctorate from the University of Colorado. Outside the clinic, Beth sings with the Grand Olympics Chorus and enjoys taking advantage of the Peninsula’s great outdoors. Audrey Elias came to the North Olympic Peninsula after graduating with her doctorate of physical therapy from the University of Montana-Missoula in 2009. She originally hails from a fish farm in southern Idaho. Audrey received her bachelor of arts in ecology and evolution from Dartmoth College in New Hampshire. Outside her work at Therapeutic Associates, Audrey explores everything the mountains and shore have to offer.

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boot camps continued from page 6 >>

skincare continued from page 13 >>

One thing for sure — the underlying component of a good boot camp is the u n i q u e c a m a r a d e r i e that develops in the spirit of teamwork, group support and cohesion.

BENEFITS Recruits receive focused and individualized personal training sessions by trained fitness experts, and good results are guaranteed. New participants can expect a 15 to 20 percent improvement in strength and endurance in the first Most will be pleased with their improvement even if fifteen sessions. In addition, flexibility, agility and body they consider themselves regular exercisers. composition will improve. Subjective things like mental toughness, energy levWELL, WHAT ARE YOU WAITING FOR? els, improved sleep and reduced joint stiffness are also If you’ve been looking for a good way to get real common side benefits. results, boot camp could be the spark that starts a lifelong fitness regimen that greatly enhances your life in many ways. Many recruits return to camp again and again. As always, if you have concerns about a boot camp program or other new physical regimen, talk to your doctor and get his or her OK. If you get the green light — enlist today!

Neutrogena makes a great sunscreen with a high SPF that you can get it at the drugstore. Use an emollient/hydrating moisturizer day and night. SPECIAL SKIN CONDITIONS Redness and rosacea: According to the National Rosacea Society, you should avoid products with ingredients that sting, burn or cause additional redness, such as alcohol, menthol, peppermint, eucalyptus oil, clove oil, witch hazel or certain fragrances. Protect your skin from sun exposure that exacerbates rosacea. Choose sunscreen protection with soothing, anti inflammatory abilities. To reverse redness use moisturizers containing antiirritants like algae extract and sucrose. Acne and Blemish Prone skin: Use a Gel Cleanser with Salicylic Acid. There are several topical creams and gels that you can use to spot treat. They will contain benzoyl peroxide, triclosan or salicylic acid as active ingredients. Clearasil is a good one. Choose a sulfer and/or a kaolin clay mask. It regulates oil production and reduces shine. Use as needed, at least Kathryn Pacelli twice a week. I hope this article helped you learn more about your amazing skin. Healthy glowing skin is available to everyone. Drink lots of water, eat healthy and take care of your skin.

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>> Teresa Hoffman is the owner of the Port Townsend Athletic Club, and operates boot camps year-round in Port Townsend. For more information, call 360-385-6560 or click on

Saturday, March 26 8 : 3 0 a m - 4:30pm Dungeness Valley Lutheran Church 925 N. Sequim Ave., Sequim Pre-registration is required. Call 360-733-8128

other area boot camps Indoor boot camp, group-training sessions are offered year round at Anytime Fitness in Sequim, along with outdoor bootcamps beginning in spring and running through October. Phone Anytime Fitness in Sequim at 360-683-4110.

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The Olympic Peninsula YMCA offers boot camps on Tuesday and Thursday mornings at 5 a.m. in Port Angeles. “The term ‘boot camp’ refers to the non-dancey nature of the class,” says leader Michele Hayman. “There’s lots of running, push ups and things one might invision in boot camp.” The boot camp is in-door during the winter and an indoor/outdoor in the spring and summer. All fitness levels welcome. Phone the YMCA in Port Angeles at 360-452-9244.

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A publication of the Peninsula Daily News

Touching highly encouraged. Slobbering OK too. The North Olympic Librar y System offers yet another way for ver y young kids to discover the joys of reading Children’s board books will be available for patrons to “read and return” — without having to check them out — at all branches of the North Olympic Library System. The new “read and return” borrowing approach to books for the very young is aimed at encouraging families to use the library, and to feel comfortable about allowing young children to explore books in the tactile ways that are natural to babies and toddlers. Research has shown that an early introduction to books promotes early reading skills and encourages a healthy, lifelong love of reading. But parental concerns about overdue fines, book loss or damage can be a barrier to young families using the library, a written statement from the library said. “Read and return” collections are one popular method libraries use to surmount these obstacles to early childhood exposure to reading. “Board books are made of a heavy cardboard and are designed with babies and toddlers in mind,” said Youth Services Librarian Jennifer Knight. “A child’s first instinct when discovering a book is to play with it — which quite often means putting it in their mouth or banging it on the floor. A read and return approach allows parents to feel more comfortable about letting children experience these first books in the ways

that young children should.” Library board books need to be refreshed on a regular basis, so the more casual “read and return” approach is a perfect way to manage this collection. Seed money for the new collection was provided through a multi-agency collaborative Culture of Literacy Grant from Thrive by Five. Other partner organizations include the Clallam County Literacy Council, Parenting Matters and Americorps. The board book program is being introduced on a trial basis, with small collections available at each library branch. If the pilot program is successful the program will be continued. The program is only part of the North Olympic Library System’s ongoing programming for babies and children. The Port Angeles Library offers a weekly baby storytime on Thursdays, in addition to weekly storytimes and special programs for children.Baby storytimes are introduce babies and parents to new rhymes, songs and stories. For more information visit For details about the board book program or other programs for youth, contact the Youth Services department of the Port Angeles Library at 360-417-8502 or e-mail

Like most healthy habits, a love of reading can be fostered in children from a young age. North Olympic Peninsula libraries are offering a new “read and return” program to help.

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Making homegrown music together Each year, hundreds of older adults, family caregivers, and professionals write songs together in the Songwriting Works’ collective songwriting and performance workshops. Since 2009 more than 200 North Olympic Peninsula residents have been involved. They’ve written songs of love, family, and tributes to the beauty of our region.

They’ve sung their own true-life stories, recounted memories of travel, tuna fishing, WWII homecoming and driving a Chevy when cars were brand new (a la Ford’s Model “T”). This spring, in partnership with the Washington Health Foundation’s Healthiest State in the Nation campaign, Songwriting Works is hosting a series of “meetups” to share the music and get feedback from the public about a new “Music for Wellness” toolkit. The toolkit blends fundamentals of successful singing and song composition with the latest scientific research proving the practical health benefits of singing, story sharing and composing songs in community.

for us. Better than pills!” said one participant). Creating original songs with others helps boost immune system response and promotes cognitive fitness. Learning new skills and creating new meaningful music with others are enjoyable ways to increase brain activity and build new connections — between cells in the brain and between neighbors. Researchers studying Songwriting Works and other approaches have found that older adults collaborating with professional artists in music and arts programs had decreased frequency of falls, diminished vision problems, reduced need for medication, better scores on loneliness and depression scales, and an increase in general social engagement and well-being.

Boosting health through music What are the health benefits associated with singing Music for wellness “meet-ups” start this month. and creating songs together? Judith-Kate Friedman, Songwriting Works’ founder Songwriting Works’ participants have reported and director will lead the “meet-ups” along with a team increased well-being and enthusiasm for life, less depres- of local professional musicians. sion, and boosts to body, mind, spirit. (“It was very good

continued on page 19 >>

w Paula Lalish on harp accompanying Encore participants as they compose an original song. photo by Aimee Ringle

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music continued from page 18 >>

She says: “Making music is for everyone. We’re creating fun-to-use, encouraging ways for all ages to make homegrown music together. We’ll be involving high school and college students with older adults and families. We’ll be meeting with caregiver support groups. We need everyone who loves music, long-time players and those who “never sing a note,” older and younger, to join us in creating a unique musical approach that suits our Olympic Peninsula communities because its created by the people who live here.” The purpose of the “meet-ups” and the toolkit is to support musical empowerment for everyone and promote the health benefits of hands-on music making in community centers, schools, retirement homes, memory care facilities, hospice and at home. Friedman adds: “Everything we do at Songwriting Works, from songwriting to training to producing CDs is informed by the communities we serve. We want what we do to be as useful and relevant to people as possible. So

w Jim Couture and Paula Lalish demonstrate the fox trot as Songwriting Works’ founder Judith-Kate Friedphoto by Aimee Ringle

man (playing the guitar) and participants look on.

we’re turning to our neighbors to help make this intergenerational project a success.” An award-winning track record Songwriting Works’ approach to music-making has been around for 20 years. Now based in Port Townsend and operating as a non-profit, Friedman and Songwriting Works Educational Foundation have won international acclaim. Awards have included the 2008 Sadler International Healing Arts award from the Society for the Arts in Healthcare, a 2009 Creativity and Aging in America grant from the National Endowment for the Arts, and the 2010 Rosalind Gilbert Innovations in Alzheimer’s Caregiving Legacy Award in the category of Creative Expression.

w Participants turn their stories into songs during a Songwriting Works session. photos by Aimee Ringle

Coming to a town near you “Music for Wellness” meet-up events will take place in Port Angeles, Sequim, Chimacum, Port Townsend, Gardiner, Quilcene and Brinnon this month, April and May. The public is invited to hear locally composed songs and to experience the toolkit and give feedback in a series of focus groups. Refreshments will be provided and there are some travel stipends available for low-income elders and youth. For a full schedule of “Music for Wellness” events and to learn how you can participate, contact: Emily Neumann at Songwriting Works Educational Foundation: 360-385-11160, or visit: programs/olypen.

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Healthy Living March 2011  

Healthy Living March 2011