Special Sections - Healthy Living, March 2017 by Sound Publishing

HEALTHY LIVING

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SEX ED

GOES BEYOND

DOCTORSâ€™ OFFICES PAGE 8

PLUS:

2017 FOOT RACES ON THE PENINSULA TIPS FOR PREVENTING ADULT FALLS COLORECTAL CANCER AWARENESS SPRING 2017

volume 13, issue 1

HEALTHY ISING

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HEALTHY LIVING Volume 13, Issue 1

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SPRING 2017

Produced and 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, special section editors

GOES RS’ OFFICES DOCTO

<< WOMEN’S SEXUAL HEALTH

PAGE 8

PLUS:

RACES LA 2017 FOOT PENINSU ON THE G EVENTIN PR R FO TIPS FALLS T UL AD NCER CTAL CA COLORE ESS AWAREN

SPRING 2017

volume 13,

Crystal Delights, located in Port Townsend, oﬀers guidance with sexual health and pleasure. They make in-house glass pleasure products and have developed a line to help women with vaginismus. Page 8

issue 1

Articles & submissions 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 Laura Lofgren at llofgren@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.

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Auto Accidents • Post-Surgery • Rehabilitation Pelvic Health • Work Injury • Medicare Accepted Lymphedema • Vertigo • Strengthening • Balance

PENINSULA DAILY NEWS/SEQUIM GAZETTE

CONTENTS 2017 FOOT RACES ON THE PENINSULA ..................................

TIPS FOR PREVENTING ADULT FALLS .....................................

LEARNING SELF-DEFENSE ........................................................ 06 SEX ED GOES BEYOND DOCTORS’ OFFICES .......................... 08 GET NEW YEAR’S RESOLUTIONS BACK ON TRACK ............... 10 DIABETES MANAGEMENT TIPS ................................................

COLORECTAL CANCER AWARENESS ....................................... 13

PENINSULA DAILY NEWS ARCHIVES

Runners take off during the 2016 Rhody Run in Port Townsend. Turn the page for more information on this year’s Rhody Run, plus get info on other Peninsula races.

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Runners to hit Peninsula roads, trails For adults, registration is $35 through May 17, with online registration ending at 5 p.m. that day. The price increases to $45 the day of the race. Registration is $15 for kids 17 and younger; $25 for seniors 65 and older; and $25 for active duty military. For more information, visit www.rhodyrun.com.

BY OLYMPIC PENINSULA NEWS GROUP

Two big races are coming up again on the North Olympic Peninsula: Rhody Run 2017 and the North Olympic Discovery Marathon. Get those running/walking shoes broken in and brace yourself for these distance heats charged with passion, camaraderie and athleticism. RHODY RUN 2017 Known as “The Run that Cares for the Runner,” Jefferson Healthcare’s 39th annual Rhody Run is slated for Sunday, May 21. Starting at 11 a.m., racers from all over the Peninsula and beyond will walk, jog or run along a course that starts at Fort Worden State Park. The 12k USATF-certified course starts and finishes at the same point and covers a loop through a rural Port Townsend with views of mountains, woods and the Strait of Juan de Fuca. The demanding course consists of mixed flat, hills and roads. A Kids Sprint (ages 9 and younger) starts at 9:30 a.m. that same day. Registration is on-site. New this year is the 1/2 Rhody Run, a 6k race that starts at 11:15 a.m. This race also starts and ends at Fort Worden.

NORTH OLYMPIC DISCOVERY MARATHON A Boston Marathon qualifier with a USATFcertified course, the North Olympic Discovery Marathon (NODM) has a distance and speed for everyone. Taking place Sunday, June 4, there are different starting points for different NODM races, but all events finish at the City Pier in downtown Port Angeles. The marathon course follows the Olympic Discovery Trail through Sequim Bay State Park, across the Johnston Creek trestle, through downtown Sequim, over the newly repaired Dungeness River Railroad trestle bridge and through farm and country with mountain views. It finishes with a 5-mile stretch along the shores of the Salish Sea. The marathon walk starts at 6 a.m. at 7 Cedars Casino in Blyn. At 7:30 a.m., the marathon and the marathon relay

start at the casino. The half marathon takes off at 8:30 a.m. from Storm King Soccer Fields, 1240 N. Barr Road in Port Angeles. At 9 a.m., the 10k starts at Deer Park Overlook/ Buchanan Road in Port Angeles, and the 5k starts at the City Pier at the same time. Between 9:30 a.m. and 1:30 p.m., as the racers are crossing the finish line, there will be music, food awards, massages, a shirt exchange and more. There also is a kids marathon at the City Pier Saturday, June 3, at 4 p.m. For a breakdown of registration fees or more information about parking, packet pick-up and age groups, visit www.nodm.com. Other North Olympic Peninsula races happening this year include: ◆ OAT Run: Saturday, April 1, www.oatrun.org. Registration closes March 31. ◆ GOAT Run: Saturday, Sept. 16, www.greatoatrun. org. Registration opens June 1. ◆ Valley of the Trolls 3: Saturday, Aug. 19, www.aasportsltd.com/event/valley-of-the-trolls. ◆ Quilcene Oyster Race: TBA, www. quilcenehalfmarathon.com.

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These three fixes can help prevent falling CONTRIBUTED BY OLYMPIC MEDICAL CENTER, PORT ANGELES

According to the Centers for Disease Control and Prevention, more than one out of four older adults falls each year, and falling once doubles a person’s chance of falling again. Falls are often very serious and costly — approximately 2.8 million older adults are treated in emergency departments for fall injuries, including head injuries or hip fractures. Keep yourself safe by using these guidelines: • Get moving. “Stay active as you age, even if it’s just taking short walks,” said Gloria Andrus, PT, OCS, operations manager of physical therapy and rehabilitation at Olympic Medical Center. “Loss of strength and slower reaction times, which affect us as we get older, can

increase your risk for falls. Exercises that require fullbody movement, such as yoga or swimming, are great for increasing strength and preventing falls.” • Light the way. Make sure all stairways — inside and outside — are properly lit. Get in the habit of turning on the light when you walk down a hallway at night, as a nightlight might not be enough. • Stop slips and trips. Keep the floors of your home clear of obstacles, including clutter, cords and loose rugs. Always wear shoes with rubber soles, even when inside the house. Consider installing a nonslip bathmat or handrail in your bathroom to prevent a fall.

Lifeline, a 24/7 alert system that allows older adults to call for help by simply pressing a button, is available through Olympic Medical Home Health. To learn more about this affordable monthly self-pay service, call 360-417-7315.

>> Straight talk on stretching By staying limber, anyone can boost their flexibility, reduce pain, improve their reflexes and prevent injuries. “Stretching increases blood flow and flexibility to muscles and joints that have lost range of motion,” said Andrus. “If their joints or muscles are tight, older adults might not be able to react as quickly when they start to fall.” Any stiff joints and muscles

are good candidates for stretching, but hips, which help control gait, are especially important for seniors. To stretch your hips, lie on your back with your knees bent and feet flat on the floor or a bed. Lower one knee to the side while keeping your feet together, hold for 30 seconds, and then raise your knee back up. Repeat with the other leg. That’s one set;

perform three to five sets per session. Make smooth movements and avoid locking your joints. Andrus recommends stretching each morning for better mobility. Always warm up with a walk or other form of light exercise before you stretch to avoid hurting yourself. Stop stretching if you feel any discomfort.

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MARCH 2017

Learning scenario-based self-defense BY CODY HOUSTON & PHIL BEATTY

Self-defense is an interesting subject that is all over the board on philosophies and methodologies. In reality though, it’s not a cookie-cutter subject because there are so many scenarios that require the use of self-defense. Many believe self-defense is learning awareness skills such as being alert and observant about your surroundings. Others feel it is learning how to fend off or injure an attacker. Others think it means getting a concealed weapons permit and carrying a firearm. The truth is, the first should be a prerequisite and the other two have their applications only with proper training and knowledge. What we really want to do is think about what self-defense actually means and what is the end result we want if we experience a potentially violent encounter. Any rational person will agree the ideal self-defense situation ends where there is no physical contact and no traumatic

what violent encounters are. There are two basic types of violence that one may face: that which is premeditated/planned and that which occurs spontaneously. These two types of violence follow very different guidelines and require very different skill sets. A spontaneous act of violence occurs when your actions, whether intentional or not, cause another to react violently toward you, for example, cutting someone off in traffic or rejecting someone’s advances in a social setting. The pre-meditated/planned violent offender has thought out in advance that they are willing and able to commit a violent act against you and follow a very different set of rules. Muggers and Photo courtesy of Becky Maltbie rapists fall into this category. Women attend a free weekly Saturday women-only self-defense class at CageworX Next we need to look at what in Port Angeles. From left to right are instructor Jennifer Lozada, Jenny Knoth, Gina happens to our physical and emotional Burk, Tracy Delacruz, Chelsea Tucker, Raven Taylor and Dina Martinez. self when confronted with an unwelcome violent situation. encounter. The reality is, if you are forced long-lasting and life changing. into a violent physical encounter, the The first step is education and DEFENSE continued on 7 >> physical and/or emotional damage can be preparing yourself for a realistic view of

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<< DEFENSE continued from 6

The easiest way to sum this up is with a commonly used term, the “fight of flight” response. When our mind senses danger, it produces a large amount of adrenaline (known as an adrenaline dump) and how we react to that physiological response will quite often determine whether we are going to be a victim or not. The next step is to take some action. You can have all of the self-defense theoretical knowledge in the world, but without some hands-on physical training, you will not be prepared for that worst-case scenario. One needs to learn how to control and usefully harness the adrenaline dump of fight or flight; know how predators choose victims; how to not be chosen as a victim; how to listen to your involuntary fear instincts for your benefit; how to back someone down with verbal boundaries skills; and how to save yourself if things get physical. True self-defense should cover all these areas just mentioned to be well rounded and effective. The self-defense program touted at CageworX Brazilian Jiu-Jitsu/Muay

Thai/Fitness in Port Angeles uses a model based on the “Fear Adrenaline Stress System” (F.A.S.T.) called the “ABCs of self-defense.” • Awareness • Boundary setting with verbal and body communication • Combat skills to use when all else has failed A - AWARENESS • Internal awareness: Awareness of what is occurring inside our minds and bodies that can inhibit our ability to react appropriately. We teach the student to control and harness the fight or flight rush for their benefit. It takes very little stress to trigger the adrenal fear rush. A simple verbal threat is usually enough to stimulate the brain to preliminary fight or flight mode. Rapid breathing and increased heart rate, loss of fine motor control, tunnel vision, auditory exclusion and weakness in the knees are just some of the effects of the adrenal rush that inhibit the ability to react in a safe and effective way.

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DEFENSE continued on 14 >>

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Port Townsend shop touts sexual health, safety and fun “Our smallest is a size 3,” Yarnell said, “[and] we go from 3 to 8.” This makes dilation much more comfortable, especially for longer periods of time. “If you can dilate that much longer, you’re going to be that much more successful,” Yarnell said. “We’ve also given the base an ergonomic design with a folded lip rim which makes contact with the vulva more comfortable, and allows it to sit closer to the body,” Yarnell said. “This allows the user to dilate for long periods of time and during normal activity. I had a woman go out dancing!” Other forms of dilators, often prescribed by OB/GYNs, lack the lip that makes Dr. Pacik’s and Yarnell’s design unique and are made of hard plastic, Yarnell said. Without a way to keep the dilator in place while standing, women must lie down while the dilator works. “You can put this dilator in. It’s going to fit right up against the body. It’s warm. You don’t feel it, and you can wear it all day,” Yarnell said. The benefits of vaginal dilation have relieved many women of pain and emotional distress, Yarnell said. She said that Crystal Delights and Dr. Pacik have a few different hospitals on the East Coast using the glass dilators, and they hope more medical

STORY & PHOTOS BY LAURA LOFGREN

Though it may be a difficult subject to address, women’s sexual health is an important topic to discuss because it relates to overall emotional and physical well-being. Achieving a healthy and satisfying sex life doesn’t happen at random or overnight; it takes candid communication with a partner, plus self-reflection and self-love. For some women, developing a healthy sex life may be more challenging for them than it is for others, whether it is for physical or psychological reasons. Shellie Yarnell, cofounder and creative director of Crystal Delights in Port Townsend, believes everyone can have a happy and healthy sex life. Having opened about two years ago, Yarnell’s brick-and-mortar store, located at 40A Seton Road (just off state Highway 20), offers handmade glass products for both men and women that allow them the opportunity to explore their sexualities. “We want the store to be a friendly space for customers,” Yarnell said, stressing that everyone who comes into the store should feel comfortable. “I want to have a good line of toys where if you say to me ‘Well, I’m looking for something that will do this,’ I can say, ‘This is what I would recommend.’ If we don’t have it, we can get it for you.” VAGINAL DILATORS One of the major products Crystal Delights takes pride in offering are vaginal dilators. Several years ago, Crystal Delights teamed up with Dr. Peter Pacik, a well-known plastic surgeon, to create a set of dilators with a “revolutionary design,” Yarnell said. In conjunction with Botox, Dr. Pacik has used these dilators to treat a condition called vaginismus. According to vaginismus.com, vaginismus is vaginal tightness causing discomfort, burning, pain, penetration problems or complete inability to have intercourse. Vaginismus is also known as genito-

MARCH 2017

HEALTHY LIVING

Above, Shellie Yarnell of Crystal Delights in Port Townsend discusses inventory in the back room of her shop. Here, she has one of the popular Crystal Delights unicorn plugs, which also come in a plethora of colors. Right, Crystal Delights employee Angie Carstensen prepares a shipment in the back room of the store located on Seton Road in Port Townsend.

Indi Nelson works on a crystal twist in the back of the Crystal Delights shop.

he said.) The two artists take care to craft each product to previously-determined specifications while adding unique colors and textures as necessary. Aside from their durability, Yarnell explained that her products are among the most sanitary you can buy. Cheap “jelly” products produced overseas are made of smelly plastics that degrade over time, Yarnell said. Yarnell used to work in returns for a sex toy company and would receive packages in the mail that “wreaked” and OURS VS. THEIRS “stunk to high heaven” of chemical odors. As far as durability goes, Crystal “There are toys out there that are Delights products last much longer not body safe,” Yarnell said. “People are than other glass products from not even thinking twice about putting overseas, according to Yarnell. those kinds of toys into the most Many companies skip steps to sensitive areas of your body where ramp up production; Crystal Delights your tissue just absorbs stuff.” takes care to create strong products by A distinctive difference is shown in putting their glass through a process two unused plastic sex toys Yarnell has called annealing. This is the slow stored in the back. Each package says cooling of hot glass objects after they the product inside is 8-inches long, but have been formed to relieve residual when placed side-by-side, one is clearly internal stresses. shorter in length than the other due Crystal Delights has two to shrinkage and has a much lighter glassworkers, Josh Lingle (Yarnell’s flesh tone from the rapid breakdown son) and Indi Nelson, who is new to of materials. They have a distinct the company. Lingle has been working chemical smell, too. with glass for the past 2½ years, while With Crystal Delights’ Borosilicate Nelson has been blowing glass for glass products, cleanup is easy, and one several years (plus he’s a gourmet chef, doesn’t have to worry about chemicals coming through the product after each wash. Yarnell said soap and water work just fine to clean the products, or wiping them down with a lint-free towel moistened with peroxide or rubbing alcohol will do the trick. She emphasized that products should not be heated up or cooled in a freezer for safety’s sake.

facilities will start using them. “We’ve had really good feedback from them,” Yarnell said. The glass dilators, along with the plethora of sexual pleasure toys, are handmade from high-quality, extra heavy, walled borosilicate glass. “They’re durable as hell,” Yarnell said. To emphasize how tough her products are, Yarnell demonstrated with a plug, banging it as hard as she could on a table. There were no dings or scratches to be seen.

OTHER PRODUCTS Crystal Delights boasts a wide selection of sexual pleasure toys. The most popular product, Yarnell said, are the tails, which include “Real Tails,” “Faux Tails,” “Pony Tails,” “Bunny Tails” and “Unicorn Tails.” Tails are attached to a glass plug that can come in different sizes. When new customers come into her store, Yarnell gives them pep talks and elucidates how her products are superior than some you buy at other shops.

pelvic pain/penetration disorder and affects an estimated 7 percent of women worldwide. Yarnell first met the now-retired Dr. Pacik at a conference in New Hampshire called “Sex on the Lake.” Dr. Pacik approached Yarnell after hearing she designed and sold glass pleasure products. Together, they came up with a design for dilators that never exceed a length of 3½ inches, which is the average length of a woman’s vagina. PENINSULA DAILY NEWS/SEQUIM GAZETTE

PENINSULA DAILY NEWS/SEQUIM GAZETTE

“My male audience is hardest to convince because it does have that stereotypical thing of ‘I’m being replaced.’ That is so wrong because if you can have your openness to trying these things, it’s not ever going to replace you. ... It’s an enhancement,” Yarnell said. “If you’re willing to look at those kinds of things, you come out ahead in all kinds of ways. Not only do you have another method to try, but you’re showing your partner that you’re willing to do whatever it takes to make them happy.” But, Yarnell said, women don’t need a partner to enjoy experimenting with what makes them feel good. “Women who are divorced, widowed or haven’t had a longterm partner in awhile also benefit. Just because you don’t have a partner doesn’t mean everything just stops,” Yarnell said. “If you can have a pretty toy that isn’t intimidating and feels good, you’re steps ahead of the game. Other products Crystal Delights offers include sex toys of different sizes, paddles and a variety of plugs. “Regular use of toys can have a real health benefit,” Yarnell said. CHARITY Crystal Delights, according to Yarnell, is an environmentally conscious business, as well as a charitable one. Through specialized packaging using handmade reusable bags for many products, Crystal Delights makes an effort to decrease its carbon footprint. Crystal Delights also supports many sex-positive communities that promote and embrace sexuality with few limits beyond an emphasis on safe sex and the importance of consent, plus cancer and animal charities. “A percentage of profit from sales of our ‘Colors Against Cancer’ colored glass line of products supports cancer charities,” Yarnell said, “and profits from sales of our Real Fur tail products support animal rescue charities.”

For more information about the store, products for sale, care for products and more, visit www.crystaldelights.com, phone 603-296-1045 or email help@ crystaldelights.com. HEALTHY LIVING

MARCH 2017

STORY & PHOTOS BY LAURA LOFGREN

MARCH 2017

HEALTHY LIVING

Indi Nelson works on a crystal twist in the back of the Crystal Delights shop.

PENINSULA DAILY NEWS/SEQUIM GAZETTE

For more information about the store, products for sale, care for products and more, visit www.crystaldelights.com, phone 603-296-1045 or email help@ crystaldelights.com. HEALTHY LIVING

MARCH 2017

Gaining clarity in hindsight

Let’s get back on track with New Year’s resolutions BY JULES STEFFEN, LMHC

Making New Year’s resolutions may seem like a recurring phenomena for many of us as the month of December quickly marches toward the new year. It’s no easy feat when we consider the intricacies of the season itself. We may be energized by momentum of the festivities, feel overwhelmed by its intensity or be somewhere in the middle. Some of us may feel like we are setting ourselves up for failure given the stress-filled holiday demands, the seemingly nonstop tug-of-war within us concerning our food/drink consumption and the inevitable encounters with family members who invariably seem to trigger big emotions inside of us. We may be unclear about how to take care of ourselves in the midst of these experiences. Reflecting in hindsight, as we now are in March, may offer us a fresh perspective and clarity as we begin to climb out from our winter nests.

Here are some ideas for looking back at your New Year’s resolution experiences and as you strategize for moving forward: EVALUATE YOUR EXPERIENCE Identify what went well and the challenges. If you are doing well, congratulations! If you are struggling, learn from the struggle. A setback is a challenge not a failure. If it feels like you may be stuck, acknowledge it. DON’T GIVE UP If you are struggling to meet a goal, don’t give up on yourself or the goal. Shifting what may be a longtime pattern takes a willingness to persevere. Find a way to rekindle the fire within you if its spark has seemingly dimmed. CONSIDER YOUR GOAL Does it feel too big to accomplish? If so, redesign

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RESOLUTIONS continued on 11 >>

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ASSESS YOUR CURRENT SUPPORT SYSTEM Part of the challenge may be that you feel alone in all of this. Do you have at least one person who is supporting you? Is there a local support group that you can attend? Having safe individuals who walk beside you and to whom you are accountable can be very helpful. When you feel overwhelmed, a part of you may feel alone and unsafe in some way. If this is true for you, you may benefit from the support of additional resources.

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your goal into smaller, more-doable parts to avoid feeling overwhelmed. You may have several goals that you wish to work on, but consider working on them one at a time. If you have several that you want to work on, choose one with which you believe you will be successful.

Preferred | Precise | Effective Peninsula Daily News/Sequim Gazette

<< RESOLUTIONS continued from 10

REFER TO EXPERTS IN THE PARTICULAR FIELD YOU ARE TARGETING Consult your medical professionals, find a professional counselor or attend a local support group. Investigate additional resources, like the following: • Alcohol: www.niaaa.nih.gov/alcohol-health/ support-treatment • Eating: www.choosemyplate.gov or www.eatright. org. • Gambling: www.ncpgambling.org/programsresources/resources • Narcotics: www.na.org • Smoking: www.cdc.gov/tobacco/campaign/tips/ quit-smoking/index.html

Shifting what may be a life-long pattern takes time and practice with consistency.

CONSIDER THE FOLLOWING PRACTICES: • Drink water often throughout the day and TRACK AND RECORD YOUR PROGRESS especially during challenging times. Hydration Write down your successes as they occur and supports our system to recover from stressful celebrate them. Track your challenges and setbacks so moments. that you can strategize for moving forward. • Breathe with intention when you experience Acknowledging where you are in your process challenging moments. It’s an empowering way to be in is important. You may be tempted to gloss over the support of yourself. details, but in doing so, you may loose traction and Breathing with intention brings you to the present forfeit your goal. moment so you can be here in the moment for yourself. • Decrease your sugar intake in an effort to BE GENTLE WITH YOURSELF support your body’s optimal functioning. Refrain from beating up on yourself. Hold a positive • Eat healthy foods and find ways to exercise intention for yourself and shift to positive statements regularly in an effort to promote feeling strong and in support of yourself. If we place blame on ourselves, positive. we decrease our probability of being successful. • Do something to interrupt your unhealthy pattern.

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Select a healthy behavior to suspend an unhealthy behavior. Have a healthy snack available when you crave the candy bar. When you want a cigarette, take a walk or call a friend. Interrupt the behavior you wish to change. • Discover a form of meditation/prayer that works for you. By interrupting the craving thoughts in the brain with meditation/prayer, you may experience more space inside of you. With more space inside of you, you may have more room for accomplishing what you want in life. Here are some websites for consideration: www. headspace.com; www.omgmeditate.com; www. insighttimer.com; and www.stopbreathethink.org. Remember that accomplishing your New Year’s resolutions is a project for the entire new year. Try not to be in a hurry. Mahatma Gandhi reminds us that “good travels at a snail’s pace.” Be patient with your process and yourself. Try to have fun when doing good things for yourself and others. May the good you accomplish each moment lead you to the good you will achieve over time.

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Editorial: How I managed my diabetes BY STEPHEN KOZACZEWSKI

Editor’s note: For successfully managing his Type 1 diabetes for more than 50 years, Stephen Kozaczewski was recently presented with the Lilly Diabetes Journey Award 50-Year Medal at Olympic Medical Center in Sequim by diabetes educator Vickie Everrett. Here, he shares his story of how he was diagnosed and how he has been able to manage his diabetes for the last 55 years. I was diagnosed with diabetes when I was 91/2 years old on April 9, 1962. When I was 8 years old, I started sleep walking and wetting the bed. I also could become very irritable more often than normal for a young guy. As time went by, I started having to urinate much more frequently and slowly lost weight, but I ate far more than than the average boy my age. At school I was having to get up during class to use the restroom more and more, and it became a problem for the teachers. It got to the point that sometimes the teachers wouldn’t let me get up to use the restroom. When school got out, I would have to run as fast as I could to get home to use the bathroom but wouldn’t make it

so mom took her and me to the doctor. I was very irritable at his office that day and the doctor took attention to me. At 91/2 years old, I weighed only 50 pounds. When the doctor looked at my file, he decided to do lab work on me. My results showed that I was a Type 1 diabetic and the onset of the disease had went on for nearly a year and a half. The doctor told my mom not to worry and that I would be started on daily insulin therapy and taught how to prepare and administer the injections. He also discussed diabetic diets I would need to stick to the rest of my life. The doctor went on to tell my mom that if I stuck to my diet, took my insulin, got exercise daily, visited a doctor every three months and basically lived like a saint that I just might live to see the age of 45 and saying 45 was pushing it to the outer most limit if I was very fortunate. Then there were all of the Courtesy of Olympic Medical Center complications that could arise during Vicki Everrett, a registered dietitian and Olympic Medical Center’s certified diabetes the course of living with diabetes, educator, presents an award to Stephen Kozaczewski on behalf of Eli Lilly and Company. such as going blind, chronic pain The Lilly Diabetes Journey Award 50-Year Medal commemorates Kozaczewski’s from neuropathy, losing limbs, kidney outstanding accomplishment of successfully managing diabetes for more than 50 years. disease, heart disease and stroke and a in time and would wet my pants. provider couldn’t find the reason for the number of other issues. Even as I was declining, I had symptoms I had at the time. gone to doctor visits, but the family One day my younger sister was sick, DIABETES continued on 15 >>

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An expedition I took through Grampa’s garden discovered earth-fresh vegetables grown from library books browsed through each week on the big blue bus that stopped by his clapboard house on Finn Hall Road. Two workshop Saturdays, Grampa and I massaged almond oil into smooth skin, wrinkled skin, taking turns, learning lessons, adding memories to other hours steaming in the sauna; Grampa slowly slapping salal brush against sweaty skin, keeping time to life that hung as thick as fog rising to the ceiling whenever Gramma or I pulled the cold water cord. Mornings now, I scrub my face, with soap from his old saucer no longer used for drinking dark cooling coffee. I eat nutritional-yeast-frosted toast, he sprinkled his on yogurt and molasses. I walk my black Lab -not Huskies he trailed after in the Yukon snow, so many stories ago. Weeds push through cracks on Finn Hall Road. Their roots, my roots plant me here with the clapboard house I walk by MASSAGE WITH SUZIE B • FINN HALL RD. AGNEW • 360.808.4947

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Help reduce risk for colorectal cancer BY METROCREATIVE

COLON CANCER: CAUSES, TREATMENT AND PREVENTION

Physical activity may help men and women, young and old, reduce their risk of developing colorectal cancer. Colorectal cancer is a formidable foe. According to the U.S. Centers for Disease Control and Prevention (CDC), colorectal cancer is the third leading cancer killer in the United States. Some risks for colorectal cancer are beyond an individual’s control. For example, the Canadian Cancer Society (CCS) notes that a personal or family history of polyps in the colon, rectum or both significantly increases a person’s risk of developing colorectal cancer. Lynch syndrome, a condition caused by gene mutations, causes polyps to develop in the lining of the colon, rectum or both. Since Lynch syndrome is inherited, there is nothing men and women can do to reduce their risk of developing it. Research into colorectal cancer is ongoing, making it difficult for doctors to say certain behaviors or approaches are certain to reduce a person’s risk of developing the disease. But there are certain things individuals can do that might help save

• Speaker Duane Webb, MD, gastroenterologist, Olympic Medical Physicians, to talk about colon screenings • Thursday, March 23, at 5 p.m. • OMC Medical Services Building, 2nd Floor Conference Room, 840 N. Fifth Ave., Sequim March is National Colorectal Cancer Awareness Month — a good time to discuss colon cancer, the third leading cause of cancer deaths in the U.S. for both men and women combined. Join Olympic Medical Physicians for a free community presentation by Dr. Duane Webb, gastroenterologist, to learn more about the importance of screenings in the early detection and prevention of colon cancer. Webb earned his medical degree from State University of New York (SUNY) at Stony Brook and completed his fellowship at the University of Vermont Medical Center. He is board certified in Internal Medicine and Gastroenterology.

— Olympic Medical Center

them from falling victim to colorectal cancer. GET SCREENED The CDC notes that colorectal cancer

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usually begins when polyps form in the colon or rectum. If they go undetected, these polyps may turn into cancer. Screening can detect polyps early so they are found before they develop

into cancer. The U.S. Preventive Services Task Force recommends colorectal cancer screening using high-sensitivity fecal occult blood testing, or FOBT; sigmoidoscopy; or colonoscopy for men and women between the ages of 50 and 75. EMBRACE PHYSICAL ACTIVITY While men and women who are physically active can still get colorectal cancer, the CCS notes that people who live sedentary lifestyles are at a higher risk of developing the disease than those who are active. MAINTAIN A HEALTHY WEIGHT According to the CCS, people who are overweight or obese have greater incidence rates of colorectal cancer than those who maintain healthy weights. The CCS also notes that men with a high body mass index, or BMI, seem to be most at risk of developing colorectal cancer. LIMIT ALCOHOL CONSUMPTION The CDC notes that some studies have shown that limiting alcohol consumption may reduce a person’s risk of developing colorectal cancer.

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to do when lost while driving and how to recognize potential predators. It can also preclude the ability to use the brain to Understanding the mindset of a bully or predator assess and respond appropriately. is very important. Many studies have been done on This reality scenario-based type of training what a predator is looking for when he/she picks a conditions the student to respond with the correct potential victim. The standard has been that bullies assertive behavior and not make the common behavior mistakes of being too passive and welcoming an attack, and all predators are looking for easy victims. Just as a mountain lion doesn’t go after the strongest doe or or being too aggressive and escalating an attack. buck in the woods, it goes after the small, weak and • External awareness: This covers a number of facets such as general awareness of surroundings, safe sick. Such is true in the human world. But unlike the animal predators that do it for simple survival, places versus non-safe places to walk or park, what human predators act from a much different mentality. Giving our clients awareness of what is happening inside the mind of a bully greatly helps demystify and humanize the bully in their eyes. So many people feel they have no chance of surviving against a bully, and this isn’t so; it’s just that no one ever gave them the means to effectively do so. • Awareness of fear: Growing up, many of us were never taught that fear was OK. Well-meaning brothers and fathers and multiple other sources reinforced that we should never feel fear or else something is wrong with us. This creates havoc in a person’s mind when suddenly fear arises. Fear must rise because it’s a natural instinctual response that has allowed our species and all others to survive. The problem is not with fear, but with how we respond to fear. It is very important to both educate and validate that fear is actually a terrific friend and an incredible source of power. Fear just has to be handled right. << DEFENSE continued from 7

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incidences of weapon use are just two of many important reasons why physical skills alone are grossly inadequate. This system uses interactive scenarios to educate and allow the students to practice good assertive verbal boundary setting. These skills work very well with bullies and predators. We also teach the student modified verbal skills to help people deal with all-too-common inappropriate attention. C - COMBAT: PHYSICAL SELF-PROTECTION TECHNIQUES Since most altercations can be stopped by good verbal boundaries, physical defense should be used only as a last resort. We stress that fighting is serious, and in real fights people get in trouble, get hurt and sometimes get killed. If all else has failed, then it is time to flip that switch and really go for it. TO SUM IT UP This type of specific self-defense training is proven effective and is a great addition to the other excellent martial arts training provided at CageworX Brazilian Jiu-Jitsu/Muay Thai/Fitness. CageworX offers classes daily in Brazilian Jiu-Jitsu, Muay Thai Kickboxing, Fitness Kickboxing and Women-Only BJJ. CageworX offers a free women-only class every Saturday from 11 a.m. to 12:30 p.m. It’s important to give something back to the community, and the safety of women and girls is something that the instructor Jennifer Lozada is very passionate about. Learning to defend oneself on the ground, in particular, is important for women and girls. DEFENSE continued on 15 >>

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<< DEFENSE continued from 14

<< DIABETES continued from 12

While fights between males tend to be standing and striking, violence against women will often end up on the ground. Brazilian Jiu-Jitsu (BJJ) teaches practitioners how to get up quickly from the bottom. It also teaches one to effectively use leverage to defeat a bigger, stronger opponent even if you’re on your back. “I began BJJ because I wanted to learn self-defense at the same time that I got a really great workout,” Lozada said. “Two birds with one stone, right? But that isn’t what made me fall in love with BJJ. It was the whole new level of confidence it’s given me. It was the way it helped me overcome fear, anxiety and insecurity in a deeper way that was different from what I’d learned from other martial arts, fitness training and meditation. “That’s the experience I hope to share with others. Having confidence and a strong sense of self-worth are deterrents to a would-be attacker who is looking for weakness. Thus, BJJ isn’t just for the last stage of self-defense — combat — but it also provides a foundation for prevention.” For more information about CageworX, visit www.cageworx.com or phone 360-393-1309.

Part of a diabetic doctor visit is to have the blood glucose level checked requiring a blood draw. When I was diagnosed this could only be checked by a medical lab, hospital or if your provider had his own lab. In 1985 I purchased my first home glucometer. This changed everything for me and how I managed my own diabetes. I found that my glucose levels were running unusually high into the 300s and even 400s. High normal today by most lab standards is 100. Being able to test at home means I can adjust the amount of insulin I use to bring it down to normal along with knowing how much I need to use when I eat a meal to account for the amount of carbohydrates I will ingest. In a few months, I had my diabetes under much better control and felt better. The newest medical advance in my diabetic life is a touchscreen insulin pump. My diabetes is so much easier to control with it. I was having to take a minimum of five insulin injections a day before I started using the pump, and now I don’t

Cody Houston is the head instructor/owner of CageworX BJJ/Muay Thai/ Fitness. He has over 20 years of martial arts training and is a first degree Black Belt in Brazilian Jiu-Jitsu. He also holds the title of Kru Yai in Muay Thai. Phil Beatty is a CageworX instructor with over 30 years of martial arts experience. He is a Third Degree Black Belt in American Freestyle Karate and Kickboxing and a Level III F.A.S.T. Defense and F.A.S.T. Defense for Children Instructor. Jennifer Lozada is a CageworX instructor with over 15 years of martial arts training. She is specializes in teaching women and youth and is the instructor for the Saturday women-only BJJ class.

need any manual injections. The pump can measure with accuracy to 1/100 of a unit which enables better glucose control. Diet is very important to control diabetes. To maintain a healthy blood glucose level, diabetics must count the amount of carbohydrates they consume in each meal. Carbs are what cause a diabetic’s glucose levels to rise. Calories also must be counted because too many will cause weight gain and too few will cause weight loss. The diet must contain the proper vitamins and nutrients to ensure good health. I use a digital food scale to weigh my food and pay particular attention to the carbohydrates. I also use measuring cups and measuring spoons. Sticking to a diet where everything is counted is no easy task, but it is just as necessary as the insulin I use every day. I made up my mind decades ago that life was too wonderful and too short, so I decided I would do everything I could to make it as long and healthy as possible. The beginning of my diabetic journey was a rougher road, but through technology and science, that road has become smoother and easier to travel.

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Published on Mar 21, 2017

Special Sections - Healthy Living, March 2017

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Special Sections - Healthy Living, March 2017

Published on Mar 21, 2017

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