Special Sections - Healthy Living September 2016

HEALTHY LIVING

| AN ADVERTISING SUPPLEMENT PRODUCED BY PENINSULA DAILY NEWS & SEQUIM GAZETTE |

DITCH THE

‘BEER BELLY’ WITH THESE TIPS

PAGE 8

PLUS: ⁍ BIDETS BECOMING MORE COMMON IN HOUSEHOLDS ⁍ LOCAL EVENTS FOCUS ON REFLECTION, PERSEVERANCE ⁍ WINNING THE WEIGHT LOSS MIND GAME AUTUMN 2016

volume 12, issue 3

IVING

L HEALTHY MENT

SUPPLE ERTISING

| AN ADV

LY NEWS

INSULA DAI

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& SEQUIM

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on the cover

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<< MEN’S HEALTH

E DITCRHBETLLHY’

Health psychologist and registered dietician Monica Dixon discusses ways for men to ditch their beer bellies with her “Ready, Set, Go! 5-2-1-0” program.

Page 8

‘BEE E TIPS WITH THES PAGE X

PLUS:

BECOMING ⁍ BIDETS DS HOUSEHOL MMON IN MORE CO MS T PROGRA EN EM AV ⁍ BERE LL R THIS FA SLATED FO TLOSS THE WEIGH ⁍ FIGHTING MIND GAME

HEALTHY LIVING Volume 12, Issue 3

■

AUTUMN 2016

volume 12,

issue 3

Articles and submissions

AUTUMN 2016

We’re always on the lookout for article ideas to include in our quarterly Healthy Living publication. If you have an idea for a story, please let us know.

Professionals in their field are invited to contribute informative and educational articles or columns for consideration in Healthy Living.

Send articles, columns and photos (jpegs at 200 dpi minimum) to special sections editor Brenda Hanrahan at bhanrahan@peninsuladailynews.com.

We cannot guarantee publication due to space and content considerations. If your submission is accepted, we reserve the right to edit submissions.

Submitted articles are the opinions and beliefs of the contributing writer and in no way represent an endorsement by Healthy Living, Peninsula Daily News or Sequim Gazette.

Published by the PENINSULA DAILY NEWS/SEQUIM GAZETTE Advertising Department Offices: 305 W. First St., Port Angeles, WA 98362 360-452-2345 ■ peninsuladailynews.com 147 W. Washington St., Sequim, WA 98382 360-683-3311 ■ sequimgazette.com

Terry R. Ward, regional publisher Steve Perry, general manager

Patricia Morrison Coate, Brenda Hanrahan and Laura Lofgren, editors

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Bereavement programs slated at Jefferson Healthcare STORY BY PENINSULA DAILY NEWS

This fall, Jefferson Healthcare is offering two, one-day bereavement support workshops.

All programs will be hosted at the CoLab, 237 Taylor St, in Port Townsend and facilitated by Cristina Manzoni.

Each class has a $10 materials fee, and registration is required by calling Manzoni at 360-379-3661.

COLLAGE, JOURNALING & GRIEF Set for Saturday, Oct. 8, from 10 a.m. to 4 p.m., join Manzoni or this experiential one-day workshop that integrates collage-making and journaling as healing tools for grieving death-related losses.

No artistic talents are needed.

The registration deadline is Thursday, Oct. 6.

Space is limited to 10 participants.

A COMPASSIONATE APPROACH TO GRIEF Set for Saturday, Nov. 12, from 10 a.m. to 4 p.m., Manzoni focuses on learning a compassionate-based approach to understanding and coping with grief reactions.

These tools offer conscious relaxation and increased personal growth and resilience in attending to grief and loss.

No meditation experience is required.

The registration deadline is Thursday, Nov. 10.

Space is limited to 10 participants.

Groups are open to anyone grieving a death, recent or in the past.

SIX-WEEK SUPPORT GROUP Each facilitated session includes a grief education Jefferson Healthcare also offers a free six-week group topic, such as common grief reactions, coping with stress, support program each quarter. or grief within families.

The fall program begins Oct. 7 and goes through Participants can share feelings and experiences and Nov. 11. are supported in a safe and confidential group setting.

Registration is required by calling Manzoni at 360-379No registration is required.

3661.

For more information, phone Bernie Ward-Crixell at The deadline to register is Saturday, Oct. 1.

360-385-2200, ext. 4685.

These groups meet in the Jefferson Healthcare All these bereavement groups are sponsored by The Conference Room, 2500 W. Sims Way, third floor, from Hospice Foundation for Jefferson Healthcare.

1 p.m. to 3 p.m.

Jefferson Healthcare (Jefferson County Public Hospital This program is created for people who wish to do conDistrict No. 2) is the primary health care provider for the centrated work on understanding and coping with their more than 29,000 residents of Eastern Jefferson County grief in a safe and confidential group setting. on the Olympic Peninsula.

Participants meet for six consecutive Fridays and are Located in Port Townsend, it is the only ISO 9001 cerasked to commit to attending all six sessions. tified health care facility on the northern Olympic PeninEach facilitated session builds on the one before, with sula, a 25-bed critical access hospital providing a comprea focus on grief education, coping and mindfulness techhensive array of services, including top-rated surgical niques, journaling, expressive arts and ritual, and group services, full service orthopedic clinic, acute and emersharing. gency care, oncology and infusion services, advanced Participants learn ways of providing self-care, adjustdiagnostic imaging and more. ing to loss and change and deepening bonds of trust.

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Athletes will test themselves in Big Hurt 2016 STORY BY BRENDA HANRAHAN, SPECIAL SECTIONS EDITOR

It’s Big Hurt time once again.

Big Hurt — a four-leg test of endurance — is set for Saturday, Sept. 24 in Port Angeles. The event promises to push participants to their physical limits while connecting the community and showcasing the outdoor diversity of the North Olympic Peninsula.

Registration closes Sept. 23 and can be completed online at www.bighurtpa.com.

Both individuals in the Iron Division and relay teams gather from far and wide to explore Port Angeles and its scenic surroundings via bike, kayak and foot.

Participants will begin on mountain bikes and ride 16.5 miles on logging roads, single-track trails and pavement before reaching the shores of the new West End Park, located at West Railroad Avenue and North Oak Street along the waterfront in downtown Port Angeles. From the beach, participants will kayak 3 miles, embark on a 30-mile road bike journey and endure a 10-kilometer (6.21-mile) run along the Olympic Discovery Trail.

Although this year marks the second annual Big Hurt, the event is building from the original event that ran from 1997 to 2004. The race quickly grew in that time from 65 to nearly 600 participants and was widely embraced by the communities of the North Olympic Peninsula, as well as visitors.

“Big Hurt was an iconic local event when I first moved to Port Angeles in 2002, but before I got a chance to participate, the event ended,” said Lorrie Mittmann, Big Hurt co-organizer.

“Over the years many local athletes have described how great it was, and they mentioned to me that they would like to see it return; thus, when I got the opportunity to work with Tim [Tucker] and Scott [Tucker], I was energized because I knew we could do it and the community would support us,” Mittmann said.

Mittmann said 104 people participated in the 2015 event and early registration

BIG HURT continued on Page 5 >>

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About 150 people had registered for the event as of Sept. 6.

“We expect this number to grow a little by the time registration closes Sept. 23,” Mittmann said.

“I would like to see the Big Hurt grow, but continue to have the local spirit that it has always had,” Tim Tucker added. “The race highlights everything that is great about Port Angeles — it’s a community event through and through.”

Coupled with ample community support, Mittmann, Tim Tucker and Scott Tucker are the primary forces behind the successful return of Big Hurt. This year’s title sponsor is and Mittelstaedt Chiropractic and Massage.

Participants ages 15 and older can race solo in the Iron Division or as a relay team made up of two to four racers. There are 50 spots open in each category.

Teams can be formed for $220, or individuals can race for $85.

Awards will be given for overall top three men and women in the Iron Division and top three overall teams.

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Registration open for Crab Fest 5K Fun Run in Port Angeles Registrants in the fun run will receive a gift bag with a T-shirt, a $4 discount coupon toward a crab dinner, a free run at Early registration is open for the Crab the Crab Derby and a drink ticket good Fest 5K Fun Run, slated for 11 a.m. Satfor one beer, wine or soft drink. urday, Oct. 8.

To ensure they get the right size and The run is one of many activities style T-shirt, runners are urged to register planned during the 15th annual Dungein advance. ness Crab & Seafood Festival, set from The 5K is open to all ages and running Oct. 7-9 at City Pier in downtown Port styles and will be an out-and-back along Angeles.

The run is sponsored by the Peninsula the waterfront trail starting at City Pier.

Prizes will be awarded in four divisions: College Athletic Department.

Under 40/Over 40 Women and Under 40/ Event proceeds will support studentOver 40 Men. athlete scholarships.

The winning runner in each category Registration is $30 before Sept. 30 and will receive two free crab dinners and $35 thereafter.

Runners also can register on the day of season passes for the men’s and women’s Peninsula College soccer and basketball the race beginning at 9:30 a.m.

2016-17 season.

The Crab Fest will offer a community To register for the run in advance, visit crab feed; arts and crafts; food from eight www.crabfestival.org/crab-fest-5k-runlocal restaurants; cooking demonstrawalkscuttle. tions, including master chef Graham For more information about the Crab Kerr; the Captain Joseph House Chowder Cook-off; a grab-a-crab tank derby; Olym- Fest 5K Fun Run, send an email to Alison pic Peninsula Rowing Association rowing Crumb at acrumb@pencol.edu or phone 360-417-5697. exhibitions; and live music.

STORY BY PENINSULA DAILY NEWS

Kayakers participate in the 2015 Big Hurt.

Photo by Jay Cline

THE HUB — A GREAT PLACE TO WATCH THE RACE A portion of the proceeds from this Big Hurt event central, or the Hub, is year’s Big Hurt will be donated to Peninsula Trails Coalition — the nonprofit orga- located at West End Park. nization devoted to the construction, maintenance and promotion of the Olympic Discovery and Olympic Adventure trails.

BIG HURT continued on Page 6 >> << BIG HURT continued from Page 4

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<< BIG HURT continued from Page 5

Red Lion Hotel will host a beer garden at the Hub, which is open to the public and for race participants.

Community members are encouraged to hang out near the Hub to cheer on race participants. The best time to view the final finish for both the individuals and teams is from 2 p.m. to 4 p.m..

Transitions between legs will take place between 11 a.m. and 3:30 p.m.

Each race participant will be treated to one free beer compliments of Big Hurt and Olympic Distributing.

Peninsula Bottling is providing other snacks and drinks for the racers.

LEGS OF THE RACE Each leg of the race offers a different challenge for participants and highlights recreational opportunities available on the Olympic Peninsula.

LEG 1 — The 16.5-mile mountain bike portion takes place in the foothills above Port Angeles on a combination of dirt logging, single-track and paved roads.

LEG 2 — A 3-mile kayaking portion follows a triangle-shaped course in Port Angeles Harbor that begins and ends at West End Park.

LEG 3 — The 30-mile road bike travels west out of Port Angeles and crosses

the Elwha River with visits to Freshwater Bay and the lower parts of Kelly Ridge on Dan Kelly and Eden Valley roads. It has a cumulative elevation gain of 2,100 feet.

LEG 4 — The final leg is a 10K outand-back run along the Olympic Discovery Trail along the waterfront. It starts and finishes at the West End Park. The course is on a paved surface. During the race, the trail will remain open to the public.

TEAMS Teams will be assigned one timing chip that will be included in and picked up with their race packets. This chip is associated with their racing number and cannot be switched with any other chip.

The chip serves as a baton, being passed from one team member to the next during the event.

There will be a “transition zone” established from the start and finish of each of the event legs with the exception of mountain biking, which will have a remote start line but will finish in the transition zone.

All individuals and team members must be off the course by 5 p.m.

To register for Big Hurt or to learn more visit www.bighurtpa.com or email olympicadventuretrail@gmail.com.

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Photos by Jay Cline

ABOVE: Joey Ciarlo bombs down a hill on his mountain bike during the 2015 Big Hurt event.

RIGHT: Joe DeScala pumps his fists has he runs in the 2015 Big Hurt competition.

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PA Recovery & Remembrance Walk set for Saturday, Sept. 24 take a moment to remember the people we have lost to suicide and/or overdose.

Two speakers will share at the end of this year’s walk.

In an event that inspires reflection and awareness, the Ty Boe will share about his experience overcoming active second annual Recovery & Remembrance Walk is slated addiction and giving back to our community. Heather to take place in Port Angeles on Saturday, Sept. 24.

Harsh will talk about the lies of addiction and the realiStarting at 3 p.m. at the Masonic Temple, 622 S. Linties of recovery. coln St., walkers will take a 2.2-mile circular route At the conclusion of the walk at the Masonic Temple, around the city that includes a moment of silence on the there will be a spaghetti dinner; bring a salad or dessert Eighth Street bridge. This event is open to the public.

Becky Shimko, who is on the committee for the Recov- to share.

September is recovery month, and group organizers ery and Remembrance Walk/Rally, said the event was are asking people to wear the color purple to the event. started last year by a group of people in the community, “We need to work together as a community and show some in recovery and some not in recovery.

“The Recovery and Remembrance Walk/Rally is a non- love and compassion for one another and not judge someone based on their disease,” Shimko said. profit organization that relies solely on donations and “We want to focus on making this a positive event and fundraisers,” Shimko said. celebrate that we have a strong recovery community that “The goal the group is trying to bring to the commuis willing to help the still struggling addict/alcoholic.” nity is awareness, love and compassion for one another.

For more information about the second annual RecovThere is such a negative stigma surrounding addicts/ ery & Remembrance Walk, phone 360-417-1898 or 360alcoholics, and we wanted to work on changing that 775-9320, email recoveryandremembrance@gmail.com, or stigma into a positive community event.”

The moment of silence on the bridge, Shimko said, is to find the group on Facebook.

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‘Beer bellies’ may brew trouble for men STORY BY MONICA DIXON, PH.D, R.D.

It’s no secret that obesity is widespread — nearly three out of every four men are either overweight or obese, according to the Centers for Disease Control, but that “beer belly” may cause men more problems beyond just buying a larger pair of jeans.

A waist size larger than 40 inches indicates a man is at high risk of type-2 diabetes and heart disease.

Most women who gain weight will find it goes to the hips and thighs, but in men extra weight finds its way to the belly.

This fat, called visceral fat — unlike the subcutaneous fat that resides just under the skin on the abdomen, hips, thighs and arms — secretes hormones and compounds that raise inflammation, which contributes to chronicdisease risk.

This can spell bad news when, according to the American Heart Association, more than one in three adult men has some form of cardiovascular disease.

Aging doesn’t help. After age 40, the natural reduction in testosterone means excess calories are stored as visceral fat. Add to that the gradual loss in muscle mass as we age — about 1 pound per year after age 30 — and our metabolism continues to decline, making it easier to gain weight in general, but going straight to the belly in men.

BELLY continued on Page 9 >>

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When Russ first arrived at Crestwood he was dehydrated, had a poor appetite, displayed decreased energy and had lost his zest for life. He required much encouragement to engage in daily tasks such as getting dressed and washing his face; furthermore, he was unable to walk to the sink to turn on the water, he had to rely on someone to push him there in a wheel chair during the first few days and weeks of his care.

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<< BELLY continued from Page 8

The good news is that visceral fat is particularly responsive to classic diet and exercise changes.

Here’s some simple ideas to begin to whittle down that belly: • Ditch the sugar-sweetened beverages.

While eating too many calories of any food will contribute to weight gain, some in particular lead to more belly gain than others, and sugar is one of them.

Sugar-sweetened drinks, including soda, fruit juice and punch, energy drinks and many of the concoctions made at your favorite coffee stop can be loaded with sugar and empty calories that find their way right to your waistline.

Substitute water, unsweetened iced tea or sparkling waters instead.

And if you’re a dad, this is a great move to adopt for the whole family, as sugar-sweetened beverages are harmful to children, too.

• Pay attention to your dietary fat.

Saturated fat — the kind found in fatty cuts of meat and full-fat dairy products — also has been found to increase belly fat.

Choose more polyunsaturated fats, such as nuts, salmon and seeds and opt for leaner cuts of meat at mealtime, such as flank steak, chicken and fish.

• Eat more whole grains.

In a 2010 issue of the American Journal of Clinical Nutrition, researchers found that increased intake of refined grains correlated with a greater amount of belly fat, while increasing whole grains did not.

Eat brown rice, quinoa, whole grain breads and pastas instead of white rice, white breads and pasta.

• Reduce screen time.

Screens have become a large part of our lives, and many believe so much time spent sedentary in front of screens has contributed to the obesity epidemic.

Make it a goal to spend no more than two hours a day in recreational screen time activities (time at the office working is a different matter).

Get up out of the chair at half time or the seventhinning stretch and go for a brisk walk or do a few pushups to increase body strength.

Plug in a headset and take calls while you walk around the block. Set a timer on your game station to

remind you when its time to quit and go do something more active.

• Up your produce intake.

Regardless of the abundance of ads on the internet offering instant weight-loss potions, none have yet been found to be more powerful than increasing your intake of fruit and vegetables.

Because they are packed with water and nutrients, foods like leafy greens, celery, tomatoes, watermelon, pineapple and citrus fruits fill you up while keeping your energy levels high.

For men who are moderately active, the Produce for Better Health Foundation recommends two cups of fruits daily and three-and-a-half cups of vegetables for optimum health.

• Skip the treadmill.

If you want to lose a belt size, performing intervals during your workout can help you lose more belly fat than steady-state cardio, according to researchers.

These workouts, much shorter in duration, alternate between moderate and speedy bursts of exercise. Rather than heading out for an hour-long run, run, walk or bike at a moderate pace for a few minutes and then look ahead and sprint to the best of your ability to the next mailbox or light pole. Once you reach your goal, reduce back to your moderate speed, catch your breath and begin looking for your next goal.

• Beware of booze.

Though there’s often nothing better at the end of a long day of work than a drink or two, alcohol can cause havoc with your weight and belly fat.

BELLY continued on Page 10 >>

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WEIGHT LOSS: It’s a mind game

<< BELLY continued from Page 9

Alcohol temporarily keeps your body from burning fat, essentially hitting the “pause” button on burning those calories you had from the last meal in order to immediately burn the alcohol calories instead.

When trying to decrease your belly fat, it’s important to limit your intake of alcohol to two or fewer drinks a day, choose lighter calorie beverages, or avoid it all together.

but we all can do more to lower our blood sugar by making sure we stress our muscles on a regular basis.

I like intensity training because you can do it anyWhen we think about weight loss, we generally think in where, any time, and it takes a short amount of time to terms of diet and exercise, and we often think of failure. get a lot of results.

Of course, eating the right foods (whatever that Intensity training takes about 10 minutes at a time. If means!) and getting the right exercise (there’s a wrong you want faster results, do more 10-minute sessions in a kind?) are important.

But the mind game that goes along with weight loss or day.

Here’s how it works: For two minutes (time this) do the rebound from weight loss is critical. If you don’t deal whatever it takes to make you pant hard by the end of with the mind game, the weight will come right back, the two minutes. because it’s there for a reason. When you deal with the You should not be able to talk easily; however, you are reason, the weight does not have to come back. only doing this for two minutes.

For one person it will be running full-tilt for two minEATING RIGHT utes. For another, it will be walking half a block.

There are only a few tricks to eating the right foods.

What matters it that at the end of two minutes you are Eat real food, not processed. Eat as little sugar and other “white stuff” (white potatoes, rice, bread, pasta) as possible. panting hard.

Then you put your fingers on your neck to feel the With the exception of stevia and xylitol, don’t use artificial carotid artery, and you wait, doing nothing, until your sweeteners. They are chemical permutations of the real heartbeat comes back to normal. stuff, and our bodies do not know how to handle them.

Your breathing will come back to normal first, but you If the ingredients are hard to pronounce, don’t eat it.

Eat good fats (avocado, nuts, coconut oil, olive oil, butter), want the heartbeat to come back down.

When you start, this usually takes around 3 minutes. and don’t eat bad fats (margarine, oils that last forever Repeat doing what you are doing to make yourself on the supermarket shelf). pant for a second 2 minutes, then resting for about 3 For exercise, I recommend a combination of strength minutes. training and intensity training.

That’s it! No special clothes, no special shoes, no speResearch shows that strength training (lifting weights) cial equipment. You can do this. is actually more important in controlling diabetes and weight than diet is.

Obviously diabetics still need to pay attention to diet, WEIGHT LOSS continued on Page 11 >>

STORY BY STINA POPE, HEALTH COACH

A QUICK REMINDER An easy way to remember these ideas is the phrase “Ready, Set, Go! 5-2-1-0,” a program you’ll hear more about in your community over the coming months as it is launched across the Olympic Peninsula.

It represents remembering to have 5 servings of fruits and vegetables a day, 2 hours or less of recreational screen time, 1 hour of physical activity every day and 0 sugar-sweetened beverages — evidencebased recommendations that hold true for the entire family, not just men.

Though there is no magic bullet to melt away that spare tire, slow and steady wins the race against belly fat in men.

Making small changes over time, substituting a salad a few days a week for your normal pizza lunch, getting up and moving during commercials, filling a large bottle of ice water in the morning before leaving home for the day, or grabbing some friends for a hike in the Olympics on the weekend will lead to gradual weight loss and improved health over the long term.

Monica Dixon, Ph.D., R.D. is a health psychologist and registered dietitian with 30 years of experience in the health and wellness field.

Dr. Dixon is the president of the Olympic Peninsula Healthy Community Coalition, a nonprofit group of community stakeholders working to make our communities healthier places to live, learn, work and play.

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<< WEIGHT LOSS continued from Page 10

THE MIND GAME Then there is the mind game. There is a reason you are overweight. So the first question is simply why?

Perhaps the simple answer is: “I don’t exercise enough, or I eat too much.”

That is probably true, but underneath that answer is another question: So why don’t you exercise enough, or why do you eat too much?

Most people don’t go looking too hard at these questions because they cover pain. Perhaps you don’t exercise because you were picked on as a kid, and the last place you want to go is a gym. Perhaps you eat too much to self-soothe when life is too much to deal with, a normal reaction.

So what to do? Hypnotherapy is one good tool to help open up and release these old patterns of pain, and so is meridian tapping.

Hypnotherapy is a form of psychotherapy used to create subconscious change in a patient in the form of new responses, thoughts, attitudes, behaviors or feelings.

Because hypnotherapy works at the subconscious level, there is an openness for heightened suggestibility and responsiveness.

Meridian tapping is an “umbrella” term that can be applied to several energy-based tapping therapies.

The best known are EFT (Emotional Freedom Technique) and EMDR (Eye Movement Desensitization and Reprocessing).

Meridian tapping repairs blockages or disturbances in the body’s energy system created by negative emotions.

A person chooses a specific emotion such as feeling anger, frustration, embarrassment, insult or belittlement.

During the tapping sequence, the person focuses on the emotion. The tapping of fingertips on various points on the body releases energies, like acupuncture, but without the needles. It is a powerful body-mind process. The combination of physical stimulation and mental challenge is what makes it different and frequently more effective than traditional psychotherapy.

Both hypnotherapy and meridian tapping gently help you identify and then retrain the mind to move into different pathways. For example, you find that movement sounds like a good idea rather than torture, and food becomes an enjoyable experience rather than an addiction to deal with pain.

In 2014, Peta Stapleton, Ph.D., a psychology professor

working at the University of Bond (Australia) ran across meridian tapping (EFT) and wondered if it would work with weight loss.

At the time, cognitive behavioral therapy (CBT) was the gold standard in weight loss. Her research showed stunning results: the EFT results matched the CBT results.

Then, after a year, she went back to the same subjects and found that the people using CBT had regained the weight. The people who had been in the EFT group did not regain. Why? CBT, like most weight-loss programs, uses willpower.

What’s the problem with that?

According to the American Psychological Association, willpower can be defined as the ability to delay gratification, resisting short-term temptations in order to meet long-term goals; the capacity to override an unwanted thought, feeling or impulse; the ability to employ a “cool” cognitive system of behavior rather than a “hot” emotional system; conscious, effortful regulation of the self by the self; and a limited resource capable of being depleted.

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There are two major issues raised in this definition.

One is that we know that emotions frequently trump thought processes, and the other is acknowledging that willpower is a limited resource.

EFT does not use will power. It goes after the issues that cause weight gain and retention and gets them out of both body and mind.

It is amazing to see, but at the end of tapping sessions, people can be offered food that they have craved just minutes before, and the cravings are gone.

Not only that, when done thoroughly, the cravings do not come back, because the emotional needs that the cravings were trying to satisfy have been dealt with.

There is no willpower involved, nor does a person need to “believe” anything.

It is a physical response to an emotional stimulus.

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Lower Elwha offers new health, wellness services STORY BY DYLAN DRESSLER, MPA HEALTH SERVICES DIRECTOR LOWER ELWHA HEALTH DEPARTMENT

The Lower Elwha Health Department (LEHD) is expanding its services for patients and the greater Port Angeles community.

LEHD has always been committed to providing the highest standard of care and services for the community and achieved national accreditation by AAAHC in August 2015.

LEHD has a new health services director, Dylan Dressler, MPA. She is an enrolled member of the A’aninin Nation.

The new medical director is Dr. Matthew Whitacre, who is a board certified family physician specializing in integrative medicine.

LEHD is expanding the care toward an integrated, patient-centered medical home model specifically designed to help empower patients with simple steps towards wellness.

LEHD has set community health, wellness and prevention as top priorities, and

through this special integrated approach the clinic is able to offer a number of new services in order to address all aspects of wellness, including physical, emotional, mental, social and environmental aspects.

Research shows that each of these areas are often interconnected and can have profound effects on our physiology.

New services include integrative medicine, naturopathic medicine, nutrition, massage, traditional Chinese medicine and acupuncture, and mental health services all integrated in one convenient location.

These services are in addition to existing services.

The LEHD includes family medicine, pediatrics, women’s health, dental and mental health programs as well as community health, a WIC program, public health, chemical dependency and TeleMedicine services.

LEHD provide a six-week diabetes treatment and prevention program called Wisdom Warriors and is expanding services with a new Preventative Services department.

The clinic has a particular interest

toward a “whole person” approach, which in addition to considering the individual, also considers the importance of family, community and environmental aspects as well.

The Lower Elwha Health Clinic serves 3,000 patients, both native and nonnative.

They are welcoming new patients at this time.

With the new 2016 Centers for Disease Control Guidelines for Prescribing Opioids for Chronic Pain, the clinic has a number of non-narcotic options available to help support those with chronic pain.

NEW FACES Dr. Matthew Whitacre Dr. Matthew Whitacre is a board certified family physician specializing in integrative medicine.

He received his medical degree from St. George’s University School of Medicine.

Whitacre has traveled throughout the United States and Europe presenting workshops, lectures and consultative services on potential pathways of integrative medicine.

While working in Neah Bay, he created an award-winning wellness center by integrating various modalities including acupuncture, lifestyle coaching, massage, physical therapy, fitness and nutritional programs and community involvement as part of an individual’s overall treatment plan.

Dr. Wahji Kasten Wahji Kasten, ND, graduated from the National College of Natural Medicine with a doctorate of naturopathic medicine and a master’s in acupuncture.

Originally from Saskatchewan, Canada, Dr. Kasten has lived in the Pacific Northwest for over a decade.

LEHD continued on Page 13 >>

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<< LEHD continued from Page 12

As a Canadian First Nations woman, she is dedicated to improving the health of native people everywhere.

When she is not treating patients, Kasten enjoys spending time with her family and friends, exploring the natural wonders of the Pacific Northwest and the world.

She enjoys gardening and cooking, and believes that learning to prepare healthy, nourishing food that tastes wonderful can be an empowering way for everyone to improve their health.

relationship with her patients, striving to create a comfortable environment for them to address their medical concerns.

She hopes to empower patients to take an active role in their health care by providing knowledge and tools to optimally continue their care outside the office.

NATUROPATHIC MEDICINE Naturopathic medicine is a distinct primary health care profession that combines traditional healing methods with evidence-based medicine.

Naturopathic physicians are trained as primary care providers who diagnose, treat and manage patients with acute and Sherry Churchill chronic conditions, while addressing disSherry Churchill, FNP-BC, ARNP, grad- ease and dysfunction at the level of body, uated from the Unimind and spirit. versity of St. Francis Naturopathic physicians attend accredin 2016 with a Master ited four-year naturopathic medical of Science in nursing. schools, which includes clinical training in She is a board certiall aspects of family health, from pediatric fied family nurse practo geriatric care. titioner through the They concentrate on whole patient wellAmerican Nurses Creness through health promotion and disdentialing Center. ease prevention, attempting to find the Originally from underlying cause of the patient’s condiSpringfield, Ill., she tion. has relocated to the Pacific Northwest They provide individualized evidencewith her husband and is excited to explore informed therapies that balance the least the area in her spare time. harmful and most effective approaches to Churchill believes in building a strong help facilitate the body’s inherent ability

to restore and maintain optimal health.

Naturopathic medicine includes mindbody medicine and lifestyle counseling; clinical nutrition and dietary counseling; homeopathy; physical medicine, including hydrotherapy, physiotherapy and naturopathic manipulative therapy; and botanical medicine, as well as conventional therapies including pharmaceuticals, IV therapy and minor surgery.

The Lower Elwha Health Department is located at 243511 W. U.S. Highway, Port Angeles.

For more information, phone 360-452-

6252 or 360-912-1868, fax 360-452-6274, or visit www.elwha.org.

Dylan Dressler is an enrolled tribal member of the A’aninin Nation from the Fort Belknap Indian Community.

She grew up in Spokane and was raised with the Qalispel tribe.

While working full time, Dressler received a dual Bachelor of Science in criminal justice and political science from Gonzaga University and a master’s degree in public administration with a concentration in tribal governance from the Evergreen State College.

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M

KEEPING IT CLEAN Bidets offer healthy options

STORY BY ROBERT STREETT, OWNER OF CLEAR WATER BIDETS IN SEQUIM

the sink and is used while sitting on the toilet.

In many parts of Asia, a water pot is used to wash and rinse with.

Parts of South America, especially Argentina, favor a spray arm that pivots into place under the user, ready for “action.”

Other commonly used types of bidets simply attach under the toilet seat and are connected to the incoming toilet water supply, eliminating the need for separate plumbing or taking up additional space in the bathroom, like the traA LITTLE HISTORY ditional bidet does.

The classic bidet was a separate wash basin The modern bidet toilet seat combines the designed to be straddled by the user for the best of all of these former methods in one compurpose of washing “down there” after toileting. pact unit.

With the advent of indoor plumbing, bidets The bidet toilet seat replaces the seat on the were plumbed and looked like little sinks next existing toilet, connects to the incoming water to the toilet. supply line and is often, but not always, electriThis design is still used today by millions cally powered to heat the water, power the around the world. dryer and warm the seat.

Although the first bidets are believed to have These devices provide a hands-free and been made by French furniture makers in the paperless way to take care of business. early 1700s, they are actually more common in Popularized by the Japanese company Italy, where installation in new homes has TOTO in the early 1980s, these devices have been mandatory since 1975. come a long way in 30 years and are now manWashing with water after toileting is very ufactured by over a dozen companies and marcommon in much of the world outside of North keted under dozens of brand names.

America.

They are frequently called “smart toilets” due In the Middle East, the “shattaf,” or “shower to the ultra-fancy units seen in Japan today. bidet,” is commonplace. It is much like the spray head you might use for rinsing dishes at BIDET continued on Page 15 >> any Americans tune out when they hear the word “bidet” (pronounced like “bid” and “day”) because they think A.) it’s only for women, B.) it’s a foreign thing and not something Americans use or C.) they have no idea what the word means.

But there are myriad reasons to use a bidet, including plenty of health reasons.

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<< BIDET continued from Page 14

A GREEN ALTERNATIVE? The amount of water, electricity and trees to produce toilet paper is a hotly debated topic. (OK, not that hotly debated, but maybe it should be.)

Paper production is a highly water-intensive process, and reducing toilet paper consumption in the home will reduce our need for water, electricity and wood pulp.

A commonly cited measurement of the amount of toilet paper used by Americans each day is 57 sheets on average. For a family of four, that works out to about six Costco sized packages of TP a year.

When our family of four did the math, we were buying six to eight Costco packages a year.

After installing our bidets, we’ve dropped that to three packages per year, saving us money, storage space and some natural resources.

With production costs rising, toilet paper manufacturers are raising prices, lowering sheet count or even reducing sheet size to hide the increase in cost.

So reducing our consumption makes sense (and cents) to us — and our septic system doesn’t have to work as hard either.

COMMON FAQS There are a lot of misconceptions about bidets, how to use them and who they’re for.

Here are some of the more common ones we hear: Aren’t bidets just for women?

This is simply because the person does not understand how the modern bidet toilet seat works.

To quote a famous book title, “Everyone Poops,” using a

bidet to clean up “fore and aft” makes sense for women and men, not to mention potty training children.

How do you not get soiled water all over the place?

The answer is anatomy, geometry and years of research.

The “target” area is concave, thereby containing and directing the stream of water downwards. The angle of the washing spray is 42 degrees with the nozzle staying well out of harm’s way.

The volume of water, the pressure, the amount of air introduced to the water stream and the duration of the washing has been refined over decades to be incredibly efficient today.

It just seems weird shooting water up my butt.

We will admit, it does sound strange when you put it that way.

But the reality is water does not go “up into your butt.”

The stream of warm water is directed at the target area and merely washes away any “debris” left after toileting.

Or in the case of the separate bidet nozzle for feminine washing, it provides an even gentler, diffused spray of warm water to cleanse the entire vulva.

How do you get dry afterwards? Aren’t you dripping wet?

Due to the efficiency of the spray nozzles, very little water is used (about 8 ounces per wash) and the wash area is pretty well confined.

Users have multiple options to dry off: a few sheets of toilet paper, a towel, the built-in blow dryer or just air dry.

I don’t have an outlet near my toilet. What do I do?

This is very commonly heard, but we always say,

“Where there’s a will, there’s a way.”

Most toilet rooms have electricity running through the walls or ceiling close to the toilet. It’s generally not difficult to have an outlet installed or to use a heavy gauge extension cord from a CFCI outlet nearby.

I don’t have room or money to install a separate bidet.

The modern bidet toilet seats replace the existing toilet seat. No plumping is needed, no additional space is needed and with some models, no electricity is needed either. And due to their growing popularity, prices have dropped considerably in the past 5 years on bidet seats as well.

Who are bidet toilet seats good for?

Well, basically everyone. But more specifically, there are groups of individuals that can benefit the most from using a bidet toilet seat.

Any condition you can think of that compromises your ability to wipe would be cause to consider a bidet seat.

The list is long, but here is a summary of conditions and situations where a bidet toilet seat is very helpful: • Surgeries: arm, hand, shoulder, back, colon, prostate, hysterectomy, etc.

• Arthritis, bursitis, scleroderma • ALS/MS/Parkinson’s • Back issues (trouble twisting or bending) • Dementia, Alzheimer’s (memory issues of any type) • Stroke • Amputees (accidents, veterans, differently abled) • Broken bones (hard to wipe with your arm in a cast) • UTIs, hemorrhoids, IBD, IBS, Crohn’s, colitis, anal fissures BIDET continued on Page 16 >>

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<< BIDET continued from Page 15

• Compromised immune systems • Paraplegics, quadriplegics • Obesity • Constipation • Pregnancy and child birth (episiotomies, tearing, stretching) • Menstruation • Autism, Down’s syndrome • Cerebral palsy • Potty training youngsters ELDER CARE Whether it’s you or a loved one, we’re getting older and everyday activities are getting harder to do.

One of the most basic is proper bathroom hygiene and when that isn’t done well, the problems begin to multiply.

There are a whole host of issues that crop up in our older years. Urinary tract infections (UTIs) affect 50-60 percent of women at some point in their lives.

Poor toileting hygiene can contribute to UTIs. Especially common in older women, their bodies respond to the infection differently than younger women.

Sudden behavior changes, including increased signs of confusion, agitation or withdrawal, are often confused with dementia and the UTI goes untreated too long, spreading to the bloodstream and becoming life threatening.

Proper washing with a bidet toilet seat has been cited by many patients and caregivers as an effective way to combat UTIs. In men, constipation due to prescription medicines and hemorrhoids are very common.

According to WebMD, antacids, antidepressants, some blood pressure medicines, cold medicines, calcium and iron supplements and narcotic pain medicines are frequently associated with constipation.

Use of the bidet seat can aid in relieving constipation and healing hemorrhoids.

be humiliating, uncomfortable and inconvenient, not to mention costly.

By staying in control of this basic Activity of Daily Living (ADL), we not only stay cleaner and healthier but we also get to maintain our personal dignity and the pride of independence.

DIGNITY AND INDEPENDENCE Preserving our ability to wipe our bottoms can go a long way in allowing us to stay in our own homes.

Losing this ability has some messy consequences, to say the least.

Hiring someone to clean (wipe) us can

SO HOW DO THEY WORK? The electronic bidet toilet seat is the most popular bidet option.

The bidet toilet seat replaces your old toilet seat.

They draw fresh, clean water from the incoming supply line before the toilet

tank. The bidet seat heats the water internally just when you need it and can supply an endless amount of hot water for any washing need.

The washing wand has two nozzles in the end: one for rear washing, one for front or feminine washing.

When not in use, this wand is safely and hygienically tucked away inside the bidet seat housing.

When you’re ready to wash, you simply press the appropriate button (rear or front) on the remote control or the unit itself.

The nozzles flush out any cold water in the lines, the wand extends out approximately 4-5 inches and begins washing.

When you feel you’re clean or the automatic cycle ends, the wand will return to the housing and self-clean by flushing water around the entire wand and nozzle openings, ready for the next use.

Most models come with built-in warm air dryers that you can activate with the push of a button. Or you can grab a few sheets of toilet paper, use a towel or just air dry.

That’s all there is to it.

HOW DO THEY SAVE MONEY? There are many ways regular bidet seat use will save you money in the long run.

Reduction of toilet paper and/or wet wipes is the most obvious.

“Wet Wipes Box says Flush. New York’s Sewer System says Don’t” reads the headline in a March 13, 2015 New York Times article.

BIDET continued on Page 17 >>

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<< BIDET continued from Page 16

“Flushable” wipes are costing municipal water treatment systems millions of dollars in damaged machinery, clogged pipes and plugged up pumps.

Sewer systems all over the country, from Hawaii to New York, are experiencing an unprecedented increase in wipe related costs.

These costs are going to be passed on to us, the utility customers.

Wipes average $0.04 each while toilet paper is $0.0017 to $0.006 per sheet with an average of $0.0034 per sheet.

At these prices, one wipe is 1,200 percent more costly than one sheet of TP. If you used six sheets of TP for every one wipe, the difference comes down to 200 percent.

With an average usage of two wet wipes per toilet visit and six visits a day (ladies use wipes and TP more than men, so the men reading this may be a little bewildered by the numbers), that works out to $.48 cents a day or $175.20 per year in wet wipes per person.

For toilet paper, the numbers are understandably less, $0.12 cents per day or $44.67 per person per year. For a family of four using wipes the cost is staggering, $700.80 and for toilet paper, a conservative $178.70 per year.

Younger children often have difficulty An electronic cleaning properly and often use too much bidet toilet seat toilet paper, clogging toilets and causing costly plumbing bills.

Kids pick up on bidet seat usage quickly, become toilet trained sooner and wash more effectively.

Another cost savings comes from few laundry loads for soiled underwear.

You’ll save money on your septic system as well. Less paper down the drain means longer life for your system and greater time between pumping bills.

Saving money isn’t all bidets are about.

In fact, the ancillary benefits can far outweigh the cost savings.

Washing with clean, warm water not only does a better job than dry paper or chemically treated wet wipes, but it feels much more comfortable.

You will feel “shower fresh” each time you use your bidet seat.

Being cleaner means less itching, less bacteria, less odor and less work for everyone. for repair.

The convenience of pushing a button is Give yourself a few days to get used to incomparable to the “old-fashioned way” of your new seat. If you’re replacing an old wiping. seat, be warned the new one is going to feel and act differently.

ADVICE FOR AFTER We get intimately familiar with our YOU GET YOUR FIRST SEAT bidet seats, and you’ll notice every little Keep your old toilet seat, just in case detail that is different with a new one. you ever need to send your bidet seat

That doesn’t mean it’s not as good as your old one, just different.

If you have your new seat in a bathroom that guests use, give them a heads up.

Sitting down on a heated seat if you’re not expecting it can be a little surprising, not to mention having to figure out what button does what.

Place a cheat sheet next to the toilet to give your guests a fighting chance in figuring things out.

Bidet toilet seats have been a “best kept secret” of international travelers, foreign-born citizens and select others for over 25 years in America, yet many people still do not know of the life-changing devices nor how easy they are to obtain, install or use.

Proven the world over, bidets are recommended by medical professionals from many disciplines and relied upon by tens of millions of users every day.

Robert Streett is a businessman with over 30 years of experience helping customers find the right solution for their needs.

He and his wife, Josslyn, own Clear Water Bidets in Sequim.

Clear Water Bidets can be reached at 1-888-670-9389, www.ClearWaterBidets. com or info@clearwaterbidets.com.

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• Traumatic Hand Injuries • Sports Injuries • Injury Prevention and Sports Performance • Management of Workplace Injuries • Complete Spinal Care, Including: Cervical, Thoracic, Lumbar, and Sacroiliac • Custom Static and Dynamic Splint Fabrication for the Hand and Upper Limbs • Certified Graston Technique Soft Tissue Mobilization • Total joint replacement rehabilitation • Post-operative orthopedic care

Our Friendly Staff is here to assist you with all your therapy needs!

From Left to Right: Amy, Insurance Coordinator, Lily, PTA, Shaunna, PTA, Rick, MS, PT, Cert. MDT, Erin, Practice Manager, Aaron, OTR/L, CHT, Greg, OTR/L, CHT, Chris, Receptionist, Sarah, PT, DPT, OCS, Eric, PT, DPT. Not Pictured: Corina, PTA, Chelsea, COTA, Molly, PTA. Chelsea

HEALTHY LIVING

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SEPTEMBER 2016

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Brown Bag talks Sequim Senior Fair planned slated for season STORY BY PENINSULA DAILY NEWS

STORY BY PENINSULA DAILY NEWS

The Clallam County WSU Master Gardeners are planning several more Brown Bag series to round out the year.

These free presentations take place at noon in the county commissioners’ meeting room at the Clallam County Courthouse, 223 E. Fourth St., Port Angeles.

SCHEDULE • Thursday, Sept. 22: “Cover Crops” with Bob Cain, master gardener • Thursday, Oct. 13: “Trash or Treasure? Alternatives to Burning Landscape Debris” with Rita Cirulius, master gardener, and Meggan Uecker, WSU Extension sustainability coordinator • Thursday, Oct. 27: “Rain Gardens and Runoff Control” with Diane Ross, master gardener • Thursday, Nov. 10: “Sedums” with Marsha Robin, master gardener • Thursday, Dec. 8: “Planting Bare Root Trees” with Joe Holtrop of the Clallam County Conservation District.

For more information about the Brown Bag series or Master Gardeners, phone 360-417-2279 or visit www. extension.wsu.edu/clallam.

A free Senior Fair will take place at the Sequim Community Church, 950 N. Fifth Ave., from 10 a.m. to 3 p.m. Saturday, Sept. 24.

All seniors and families on the Peninsula are welcome to attend.

During the fair, there will be free screenings of pulse diagnostics, balance diagnostics, blood pressure checks and more.

Several speakers will be at the event.

The schedule is as follows: • 10:15 a.m.: Sequim Police Department, “Project Lifesaver” • 10:45 a.m.: Brian Jackson, “Elder Fraud, Protecting Seniors from Scams” • 11:15 a.m.: Mitzi Hazard, Jefferson Healthcare, “Aging Mastery & Managing Chronic Diseases” • 11:45 a.m.: Richard Tizzano, “Estate Planning. Why is it important?”

• 12:15 p.m.: Judy Tordini, Jefferson Healthcare, “Preventing

Lose up tuonds 2-5 poper week

North Olympic Healthcare Network welcomes our new health care providers:

Ben R. Curran, M.D. Ned J. Hammar, M.D. Lindsey Dickens Hay, M.D. Lissa K. Lubinski, M.D. Jessica M. Colwell, M.D. Karen J. Lacy, LCSW

SERVICES WE OFFER

SEPTEMBER 2016

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Medically Developed & Supervised Fast, Predictable Weight Loss One-on-one Weekly Coaching Variety of Great Food Choices

• Nurse Case Managers • Pharmacy Access • Patient Navigators • Transportation Assistance • Radiology

HEALTHY LIVING

You

DESERVE IT! Call today for a free consultation

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Call to ask about our next informational workshop and learn more about the Ideal Protein Weight Loss Method!

The NORTH OLYMPIC HEALTHCARE NETWORK, a federally qualified community health center, provides high-quality, full-spectrum Primary Care, Behavioral Health, and Oral Health services to meet the needs of North Olympic Peninsula.

NOHN provides safe, effective, patient-centered, continuously measured and improved health care to every patient regardless of age, gender, race, creed, national origin, insurance status or ability to pay.

For information about our services or on how to become a patient please call 360 452-7891.

“Identifying & Managing Chronic Lung Disease;” with Joan Warren, Olympic Medical Home Health, “Understanding Home Health Care” For more information, email Mary Coupland at mcoupland@aging options.com or visit www.sherrard law.com.

Ideal Weight Loss & Wellness Center

240 West Front St., Port Angeles 360 452-7891 www.nohn-pa.org

• Primary Care • Obstetrics (OB) Including High-risk OB Care • Integrated Behavioral Health • Dental/Oral Health Access

Heart Problems” • 1:15 p.m.: Brenda Francis, “What is Hospice? What is Palliative Care?”

• 1:45 p.m.: Stephen Sklar, “Managing Income in Retirement” • 2:15 p.m.: Leonard Anderson, Olympic Medical Heart Center,

360.683.LOSE phone • 360.461.0521 text

649 W. Washington St., Ste. 1, Sequim idealprotein.com • sequimideal@outlook.com Peninsula Daily News/Sequim Gazette

Self Management workshop for chronic disease

691676621

Join us for:  Swim Lessons  Open Swim  Family Swim  Therapy Swim  Lap Swimming  Aqua Aerobics  Party Rentals  Discount Night  Great Family Rates  Private Rentals  And more!

CONFLICT IS HEALTHY

This free, 6 week workshop will help people with chronic illness explore healthy ways to live with a long term physical or mental health condition.

PDRC is your community resource for conflict resolution.

The program is interactive and participants will learn methods to function at their best regardless of difficulties the illness or condition presents. Participants set weekly goals related to positive selfmanagement of their condition, build skills, and be supported by others in a sharing atmosphere.

Learn How to Resolve Your Conflicts Through Mediation • Neutral 3rd party mediators will guide you through the communication and negotiation process.

• Restore and strengthen your relationships.

• Gain knowledge of the other parties’ needs and interests.

• Together create your own agreements.

Class size is limited and registration is required by calling 360.385.2200 x 4952.

Join us and live a healthier life!

Peninsula Daily News/Sequim Gazette

691679401

1-800-452-8024 www.pdrc.org

691679240

Ask about our Basic Mediation and Conflict Resolution classes

Mediations: Family, Parenting Plans, Neighborhood, Workplace, Business, Small Claims, Landlord/Tenant and Foreclosure

Fall session starts September 29, 2016 through November 3, 2016 1:30 pm to 4:00 pm Seaport Landing, Port Townsend

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