Special Sections - Healthy Living Winter 2018

HE ALTHY LIVING AN ADVERTISING SUPPLEMENT PRODUCED BY PENINSULA DAILY NEWS & SEQUIM GAZETTE

DEALING

WITH PET WASTE THE RIGHT WAY

PAGE 10

PLUS:

GOING VEGAN PAGE 5 SEED CATALOGS PAGE 6 RUN THE PENINSULA PAGE 14 PORTION CONTROL PAGE 16 MINDFUL COOKING PAGE 18 ... AND MORE

WINTER 2018

volume 14, issue 4

Wishing everyone a safe and Happy 2019!

William Shore Memorial Pool Renovations will begin in spring of 2019.

That gives you plenty of time to use that 12-visit Punch Pass, sign up for Swim Lessons, take an Aqua Aerobics class or bring the family for Open Swim.

Group Swim Lessons Offering Parent/Child, Preschool, Learn to Swim and Pre-competition classes.

Cost: $40/8 lessions Days: Mon & Wed or Tue & Thur Private Lessons $22 for 1/2 hour lesson.

Call the pool or go online for times, dates and registration.

Open Swim Hang out at the pool with the whole family.

Mon-Thur 7-8:30 p.m., 7-9 p.m. Fri, 1-4 p,m. Sat & Sun Climb the rock wall, practice your diving skills, and show off your Tarzan skills on the rope swing.

Daily Family rate is available.

Aqua Aerobics Aerobisc classes all abilities: Cardio Energizer, Body Sculpt, Balance and Stability, Water Walking and more. Taught by our fabulous instructors, they will help you get the workout you want.

For a full schedule visit the pool office or go online.

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HEALTHY LIVING

Peninsula Daily News/Sequim Gazette

Happy Holidays!

Improving access to care is a priority for us as we strive to meet the needs of our community. We are pleased to present the providers who joined us in 2018. To locate a provider, visit OlympicMedical.org > Find a Physician.

Sara Steffen, PA-C January 2018 Orthopaedics

Usha Reddi, MD January 2018 Sleep Medicine

Brittany Yahraus, PA-C February 2018 Orthopaedics

Robert “Brady” Barnes, PA-C March 2018 Family Medicine

Militza “Mimi” Ausmanas, MD May 2018 Family Medicine

Jurate Duffy, MD June 2018 Hospitalist

Sandra Relyea, PA-C June 2018 Pediatrics

Thomas Michels, MD August 2018 Family Medicine

Minji Kim, MD September 2018 Neurology

Robin Sterin, PA-C September 2018 Orthopaedics

David Murphy, MD September 2018 Pulmonary Medicine

Paul Larsen, PA-C September 2018 Family Medicine

Jonathon Freezer, MD October 2018 Pediatrics

Sara Squyres, PA-C, MPAS, FAWM October 2018 Urology

Victor Rostapshov, MD, PhD November 2018 Medical Oncology

Peninsula Daily News/Sequim Gazette

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Wishing you a happy and healthy 2019!

HEALTHY LIVING

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DECEMBER 2018

3

on the cover

HE ALTHY LIVING

<< Louis the dachshund explores the mouth of the Elwha River, just west of Port Angeles. Learn what you need to know about your pup’s poo before you head out on a trail. photo by Michael Dashiell.

ED BY T PRODUC PLEMEN GAZETTE ISING SUP SEQUIM AN ADVERT DAILY NEWS & LA PENINSU

EALING

HEALTHY LIVING Volume 14, Issue 4

■

D WASTE WITH PETHT WAY 10 PAGE THE RIG

WINTER 2018

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

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Laura Foster and Brenda Hanrahan, special sections editors

PLUS:

5 GAN PAGE GOING VE PAGE 6 TALOGS SEED CA LA PAGE 14 PENINSU E TH N RU L PAGE 16 CONTRO E 18 PORTION SUBS PAG NT RE REDIE AND MO ‘BAD’ ING

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 (jpgs at 200 dpi minimum) to special sections editor Laura Foster at lfoster@peninsuladailynews.com.

We cannot guarantee publication due to space and content considerations.

If your submission is accepted, we reserve the right to edit it.

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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Every penny of the funds we raise goes directly to aid infants, families and seniors through nonprofit OlyCAP — Olympic Community Action Programs — the No. 1 emergency care agency in Jefferson and Clallam counties.

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GOING VEGAN: Diet change has benefits The vegan diets used in the study did not require participants to limit their A nutritious diet is an integral compocaloric intake, though many might have nent of a healthy lifestyle. simply by the nature of the vegan diet, One of the great things about eating which is packed with satisfying foods full right is there are many ways to do so. of nutrients such as fiber that can help A healthy diet that works for some peo- people feel full and maintain that feeling ple might not work for others with differof fullness for long periods of time. ent tastes, and it doesn’t have to.

• Improve kidney function: Eating right can boost immune systems Studies have indicated that people with and help people be more productive, and diabetes who replace the meat in their some people even tailor their healthy diets diets with plant protein can reduce their to align with their personal beliefs. risk for poor kidney function.

One such example is veganism.

One such study, published in the Asia Adherents to veganism do not eat or Pacific Journal of Clinical Nutrition, conuse animal products, and many do so to cluded that while more studies are necesadvocate for the ethical treatment of anisary, substituting soy protein for animal mals. proteins usually decreases hyperfiltration Regardless of why people choose vegan in diabetic subjects and might reduce diets, the potential health benefits of such albumin excretion as well. decisions are myriad.

• Protect against certain cancers: • Shed excess weight: The World Health Organization says Vegan diets can help people shed excess that roughly one-third of all instances of weight. cancer across the globe can be prevented A 2015 study published in the journal if people make the right lifestyle choices.

Nutrition found that vegan diets might That includes their choice in diets. result in greater weight loss than more modest recommendations.

VEGAN continued on Page 7 >>

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Seed catalogs for gardening inspiration

BY JEANETTE STEHR-GREEN CLALLAM COUNTY MASTER GARDENER

For many gardeners, the New Year brings not only resolutions to be better gardeners (such as decisions to go organic or routinely compost yard wastes), but a mailbox stuffed full of seed catalogs.

Although a little annoying to some plant enthusiasts (and overwhelming for others), seed catalogs can be a valuable resource for both the experienced and novice gardener.

First and foremost, access to multiple catalogs (and seed companies) dramatically increases your access to different plants, especially newly developed varieties with desirable characteristics and heirloom and organic seeds.

Local stores only have so much shelf space. They tend to focus on tried-andtrue seed varieties from one or two wellknown companies.

Many seed catalogs are educational. In addition to providing descriptions of the plants that will grow from the seed, many give guidance about when and where to plant the seed, how to plant it and how to care for the plant until harvest. Some catalogs also share tips on how to make the most of your garden space or time.

For instance, one catalog routinely illustrates how to plant different varieties of broccoli (including sprouting broccoli, which is planted in late summer and harvested in late winter or early spring) so that your family can enjoy fresh broccoli year round.

Seed catalogs can be a source of inspiration at a time gardeners need it most.

In the dead of winter when we are suffering from cabin fever and the ground is too wet to work, seed catalogs help us dream about what could be (or will be) in

our gardens come spring.

Seed companies, however, are in business to sell you something. Photos of mature plants, especially of flowers, are designed to stimulate the senses and trigger the “I have to have this” response.

But photos capture only the best of the harvest and can be edited, so beware.

Written descriptions tend to be more useful but can also be misleading. Watch for extreme claims, superlatives and certain words (euphemisms) that may be telling you more than you think.

For example:

FRESH • LOCAL • ORGANIC

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SEEDS continued on Page 8 >>

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heirloom varieties. Knowing who you are as a gardener will help you focus on the right catalogs for you.

Because there are so many choices inside each seed catalog, it is best to do a little garden planning before opening the catalogs.

Consider your microclimate, available garden space and sun exposure; think about what has performed well in your garden. Have some idea of what you are looking for.

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• “Mild-tasting” might mean bland.

• A “vigorous” plant might take over the garden.

• Vegetables touted for their “beauty” might not be especially tasty.

• “Late-maturing” could mean risky in all but warm regions.

So how should you approach using a seed catalog?

If you get a bunch of catalogs you might want to sort through them first.

Perhaps your passion is vegetable gardening as opposed to flower gardening or maybe you want to buy organic seeds or

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<< VEGAN from Page 5

GETTING ENOUGH PROTEIN Many people considering a vegetarian or vegan diet worry about getting enough protein. The truth is, most Americans get too much protein in their diet, and vegetarians and even vegans can easily eat more than enough protein.

The recommended daily allowance of protein in the United States is .36 grams of protein for every pound a person weighs.

Many people need less protein than they think, which is likely one reason many nonvegetarians eat roughly one-third more protein than vegetarians.

The Vegetarian Resource Group said there are no distinct health advantages to consuming a diet high in protein.

Here are some protein sources for vegetarians, vegans or anyone, really.

1. Beans, lentils and legumes 2. Tofu and other soy products 3. Quinoa and other whole grains 4. Nuts, seeds and nut butters 5. Seitan, veggie burgers and meat substitutes 6. Tempeh 7. Protein powder supplements

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Due to the nature of vegan diets, vegans tend to consume considerable amounts of fruits and vegetables. That’s good news, as an analysis of data from the Health Survey for England found that eating seven or more portions of fresh fruits and vegetables every day can reduce a person’s risk of dying from cancer by as much as 15 percent.

• Reduce risk for heart disease: Fruits, vegetables and fiber also have been linked to a lower risk of heart disease. A study from researchers in Japan found that intakes of plant-based foods, particularly fruits, were associated with reduced mortality from cardiovascular disease.

Vegan diets might necessitate an adjustment period when starting out. But over time, the benefits of such diets are numerous.

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<< SEEDS from Page 6

Once you open a catalog, be sure you understand its layout and the abbreviations used to convey information.

Many companies use a system of symbols to describe plant characteristics and growth requirements (such as the need for full sun exposure). These symbols aren’t standard, so find and understand the legend before reviewing the catalog.

As plants in the catalog start catching your eye, make sure that those plants are suited for your microclimate.

Different species and varieties of the same species can have very different growth requirements and days to maturity.

In our short growing season, we tend to go for varieties that have the shortest days to maturity.

Now think about whether it is better to grow the desired plant from seed or from starts. In a short growing season it might be better to buy starts (small plants) if a plant needs warmth (and has to be planted relatively late in the gardening season) or if it takes the plant a long time to reach maturity.

If you decide that seeds are the way to go, comparison shop. Prices for the same plants and shipping costs can vary greatly from one company to the next.

SEEDS continued on Page 9 >>

SEED STORAGE: PROTECTING YOUR INVESTMENT Seeds are living things and need to be stored in certain conditions to remain viable. They are not cheap, easily costing $3 to $4 for a single pack. So protect your investment.

Once you purchase seeds, whether at a local nursery or through a catalog or online source, handle them with care.

Cool, dark, dry conditions (or the exact opposite of what makes a seed want to sprout) are the best storage conditions for most seeds. To keep seeds cool, store them in clearly marked packets in the refrigerator or freezer. Because moisture can move through paper and plastic, it is better to store seeds in glass or metal.

To lower the humidity around the seeds, store the packets in a sealed container with a desiccant that will absorb moisture.

Readily available desiccants include rice and dried milk. Place the desiccant in a small cloth bag and place the bag in the sealed container with the seeds. Do not place the desiccant in direct contact with the seeds.

Most seeds will remain viable for a couple of years, if stored properly; the exceptions are onions and leeks which typically last only a year.

If you plan to reuse old seed, make sure it is still good by doing a germination (or sprouting) test.

Here are the steps: • Spread 25 seeds from the pack on a stack of two to three moist paper towels; • Roll up the towels loosely and seal them in a plastic bag or container; • Keep the paper towels in a warm place (70 to 80 degrees) until the seeds germinate.

• Check the seeds at two-day intervals to see how many have sprouted.

Depending on the type of seeds you’re testing, they should begin to sprout in two to 14 days. Peas and beans sprout faster than carrots or parsnips. Continue to check the seeds for another week after they begin sprouting to determine the percentage that germinate.

If at least half of the seeds germinate, the seeds can be used, but you might want to sow them thicker than you normally would. If less than 50 percent germinate, it would be best to discard them.

Planting seeds that do not germinate or grow well is a waste of your time. Worse yet, it could delay getting your garden in the ground. Store your seeds properly and, if using old seed, test the seed before planting in your garden this spring.

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<< SEEDS from Page 8

Be aware that most seed companies set minimum shipping charges regardless of how much you purchase.

If your order is small, consider combining orders with other gardeners and splitting the shipping costs.

While you’re at it, see if other gardeners would like to share packets of seed with you; even the smallest of seed packets usually has more seeds than a single family will use in a season.

Finally, if you are not familiar with a company, try to learn more about it before ordering their products.

Ask other gardening friends if they have used the company. Call the company and see if you like their responses to your questions.

Knowledgeable staff who are able (and willing) to answer your questions are typically a good sign.

Or check out Garden Watchdog.

Garden Watchdog is a free directory of

almost 8,000 mail order gardening companies. Besides providing basic information about these companies, Watchdog allows gardeners to share their opinions on product quality and price as well as company service. (See davesgarden.com/products/ gwd/).

Seed catalogs are harbingers of the coming growing season and a sign that winter will not last forever. Enjoy them, use them wisely and be inspired as you take the first step in planting your garden this year.

Jeanette Stehr-Green has been a WSUcertified Clallam County Master Gardener since 2003. Stehr-Green enjoys teaching others about a variety of gardening topics and writes gardening articles for both the Peninsula Daily News and the Sequim Gazette. She also participates in a monthly gardening call-in program on KONP. Stehr-Green and her husband, Paul, enjoy living on the Olympic Peninsula and the opportunity to garden year round.

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9

DEALING WITH DOG WASTE

How to protect family, pets and environment STORY AND PHOTO SUBMITTED BY WSU JEFFERSON/CLALLAM COUNTY EXTENSION

People love dogs! They provide comfort, decrease stress and love to go for walks with you.

It’s estimated there are 72 million dogs in the U.S. Guess how much waste all of these pets produce?

Using a conservative estimate, more than 8 billion pounds a year.

That’s a lot of poop.

According to the American Veterinary Medical Association, there are an estimated over 1.6 million dogs in Washington, and just over 1 million of them live in the Puget Sound area, which includes Clallam, Jefferson, Island, King, Kitsap, Mason, Pierce, San Juan, Skagit, Snohomish, Thurston and Whatcom counties.

Using a conservative estimate for the Puget Sound area, of a third of a pound of feces each day per dog, more than 183 tons of dog waste are generated daily.

That’s an astounding 66,795 tons of waste per year just in the Puget Sound region.

Here in Clallam and Jefferson counties, our 23,744 dogs produce four tons of waste a day.

BACTERIA & VIRUSES Aside from being smelly and unsightly, dog waste also can be a health hazard, containing disease-causing organisms and viruses that make people and pets sick.

A dog might not even look or act sick and still carry harmful bacteria or parasites.

Most human illnesses from pet waste are caused when tiny amounts of fecal matter accidently reach the mouth.

Children and pets are especially at risk because they play on the ground and frequently put their hands or paws in their mouths.

Fecal material also can be accidentally swallowed while swimming in water that looks clean but is polluted, or by eating shellfish that has been contaminated by dog waste left on a beach or washed in with storm-water runoff.

Fresh dog droppings can contain harmful bacteria and parasites that are immediately infectious to people.

Freshly deposited dog droppings that

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Above: Charlie pauses during a walk at Port Williams in Sequim. Be sure to always carry bags for when your dog needs to go No. 2.

Below: Part of Clallam County Code 23.03.070 states that “pet owners are responsible for cleaning up all pet waste from all park lands and beaches and placing it into an approved waste disposal container or otherwise removing it from park lands.” photos by Leslie Wright contain harmful bacteria and parasites, such as Salmonella, Campylobacter and Giardia cysts, are immediately infectious to people.

But you might be surprised to learn that older, dried-out or disintegrated dog waste is more likely to contain harmful parasite eggs.

That’s because parasite eggs, if present in your dog’s stool, often take up to two weeks to become infectious.

Once they hatch, they can remain the soil for months — and even years — posing a threat to your pets and children.

For example, hookworms take six to 12 days to become infectious and can survive up to three to four weeks in the environment.

HEALTHY LIVING

Pet waste also can pollute our water.

When it rains, storm water runoff transports pollutants, including pet waste from upland areas to local waterways.

Pet waste contains nutrients such as nitrogen and phosphorus, which act as fertilizer for algae and other plants growing in water.

Too much growth reduces oxygen levels in the water, as well as raises the acidity, harming fish and other aquatic life.

Bacteria and other pathogens can contaminate shellfish, which feed by filtering the water.

People who eat shellfish harvested from the area can become sick.

WASTE continued on Page 11 >>

Peninsula Daily News/Sequim Gazette

<< WASTE from Page 10

Pet Waste Estimates for Puget Sound Counties

SCOOP IT, BAG IT, TRASH IT But there’s good news!

It’s easy to prevent all these problems.

All you have to do is scoop the poop, bag it and put it in the trash.

Any sturdy plastic bag will do. Just be sure to scoop it right away, even in your own backyard. And always put in the trash. There isn’t a dog poop fairy who will pick it up for you if you leave it behind.

It’s especially important to pick up any waste on the beach or riverbanks, as well as near ditches or storm drains — anywhere that can get to water to prevent pollution.

Going for walk? Be sure to bring several bags. You can offer a bag to someone who forgot theirs or even consider picking up waste left behind by others and lead by example in taking care of our water, parks and natural areas.

You and your dog will be heros!

To learn more about handling pet waste, visit bit.ly/ WSUpetwaste.

WSU County Extension programs connect the people and communities of Clallam and Jefferson counties with the knowledge base of Washington State University to promote quality of life and advance economic well-being through fostering inquiry, learning and the application of research.

County Clallam Island Jefferson King Kitsap Mason Pierce San Juan Skagit Snohomish Thurston Whatcom All Puget Sound Washington United States

Human Households Dog Number of population Households dogs 74,570 28,681 10,468 16,750 82,636 31,783 11,601 18,561 31,139 11,977 4,371 6,994 2,149,970 826,912 301,823 482,916 264,811 101,850 37,175 59,481 62,198 23,922 8,732 13,971 861,312 331,274 120,915 193,464 16,339 6,284 2,294 3,670 123,681 47,570 17,363 27,781 787,620 302,931 110,570 176,912 275,222 105,855 38,637 61,819 216,800 83,385 30,435 48,697 4,946,298 1,902,422 694,384 1,111,015 7,288,000 323,127,513

124,279,813

1,023,123 45,362,132

tons

5,527 6,125 2,308 159,362 19,629 4,610 63,843 1,211 9,168 58,381 20,400 16,070 366,635

3 3 1 80 10 2 32 1 5 29 10 8 183

540,209 23,951,206

270 11,976

Monthly Waste – lbs 165,821 183,757 69,244 4,780,872 588,858 138,309 1,915,293 36,333 275,028 1,751,425 612,009 482,096 10,999,045

tons 83 92 35 2,390 294 69 958 18 138 876 306 241 5,500

Annual Waste – lbs 2,017,486 2,235,711 842,463 58,167,273 7,164,441 1,682,762 23,302,730 442,050 3,346,180 21,308,999 7,446,110 5,865,507 133,821,712

tons 1009 1118 421 29084 3582 841 11651 221 1673 10654 3723 2933 66911

16,206,270 8,103 197,176,289 98588 718,536,165 359,268 8,742,190,008 4,371,095

Based on 0.33 lbs of waste per dog Population estimates (July 1 2016 ) – U.S. Census Bureau – www.census.gov/quickfacts/ Dog ownership estimates – American Veterinary Medical Association – https://www.avma.org/KB/Resources/Statistics/Pages/US-pet-ownershipcalculator.aspx Compiled by WSU Jefferson County Extension

MORE TIPS FOR DEALING WITH DOG WASTE Biodegradable bags are not necessary.

Once in the landfill the plastic may not ever decompose, even if it is biodegradable.

Prevent your dog from pooping near water or a storm drain or ditch.

If you can’t, it’s extra important to pick up any waste that can get to water.

Leave no trace.

If there is no trash can, take the bag home. Never leave bags by the side of the trail or toss them into the woods. This just creates two kinds of pollution: pet waste and plastic waste.

Bring an extra bag.

Offer a bag to someone who forgot theirs and consider picking up waste left behind by others. Lead by example in taking care of our parks and natural areas.

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Daily Waste – lbs

11

Can a low FODMAP diet improve health?

BY METROCREATIVE

Making changes that promote physical and mental well-being top annual New Year’s resolution lists.

The foods a person eats can greatly affect how his or her body feels and responds, which is why people with conditions such as diabetes or Celiac disease adhere to relatively strict diets.

However, symptoms of other conditions also may abate when proper food choices are made.

Following a low-FODMAP diet might be one way that people with gastrointestinal conditions, including irritable bowel syndrome, can experience relief.

Researchers also have studied how a low-FODMAP diet can benefit people with inflammation stemming from autoimmune disorders.

WHAT IS FODMAP? According to the medical information resource Healthline, FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols.

In layman’s terms, these are the shortchain carbohydrates in foods that some people cannot digest and excrete properly.

In such instances, these carbohydrates end up stagnating at the end of the intestines and providing food for gut bacteria.

This can result in excess gas and problematic digestive symptoms.

For people with inflammatory bowel conditions, like ulcerative colitis or Crohn’s disease, this bacteria can cause excess irritation and inflammation of the intestines.

LOW-FODMAP IMPLICATIONS A study titled “Consistent Prebiotic Effect on Gut Microbiota with Altered FODMAP Intake in Patients with Crohn’s Disease: A Randomized, Controlled CrossOver Trial of Well-Defined Diets,” which was published in the journal Clinical and Translational Gastroenterology, demonstrated how FODMAP foods affected levels of fecal microbiota.

High-FODMAP foods led to a proliferation of good and bad bacteria, while lowFODMAP foods reduced both good and bad.

However, people with irritable bowel conditions found the lower FODMAP diet was beneficial for reducing flare-ups and symptoms of gas and loose stools.

This isn’t the only study or condition to tout the benefits of a low-FODMAP diet.

FODMAP continued on Page 13 >>

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<< FODMAP from Page 12

A small study published in the Scandinavian Journal of Pain looked at the effects of a low-FODMAP diet on 38 women with fibromyalgia over a period of five months.

The study found the diet reduced fibromyalgia symptoms, including pain scores.

Researchers believe that a low-FODMAP diet also might be beneficial for other autoimmune conditions, such as rheumatoid arthritis or hypothyroidism.

It is important not to jump feet first into any diet without first discussing it with a physician.

With any diet, a gradual introduction is safer and can help weed out which foods may be most troublesome and which may be most tolerable.

Visit fodyfoods.com/ pages/low-fodmap-food-list for a list foods that are low FODMAP.

How to overcome lack of motivation wane when individuals feel as though they have little direction in life. Jotting Lack of motivation can down some short- and longaffect anyone in any aspect term goals can be just the of their lives. Days at the kick in the pants people office when motivation is need to get back in the difficult to muster can adversely affect productivity, swing of things.

• Start planning. Simwhile lack of motivation at home can have a negative ply jotting down your goals impact on individuals and likely won’t be enough to their families. inspire action. Once you Periodic lack of motivahave determined your immediate and long-term tion might not be too probgoals, start developing a lematic so long as it does not extend past a single day. plan to achieve them. A sucBut people might find them- cessful first step can provide all the motivation you need selves in a rut that’s tough to keep going forward. to get out of if their lack of • Share your goals. motivation extends for sevSharing your goals with eral days or longer. In such loved ones can be a great instances, individuals can way to get and stay motitry the following strategies to get themselves back on vated. If your goals are comtrack. plicated, loved ones can • Write down some serve as the support system short- and long-term you need to keep going if or goals. Motivation might be when you hit a bump in the

BY METROCREATIVE

road. And once you’ve shared your goals, you may be motivated to keep pursuing them so you can make your loved ones proud.

• Celebrate small successes. Short-term goals

often pave the way toward achieving your long-term goals. For example, you can’t lose 20 pounds until you have lost five. Celebrate the benchmarks that are integral to achieving your long-

term goals. Don’t discount your efforts by focusing on how small some successes may be. Each small success will ultimately be part of a larger success, and that’s worth of celebrating.

Your City, ST Sequim, WA Peninsula Daily News/Sequim Gazette

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RUN THE PENINSULA 2019

Event boasts five races, six medals

BY LAURA FOSTER PENINSULA DAILY NEWS

Avid runners will kick their heels up for the newest addition to the growing list of North Olympic Peninsula race events.

The 2019 Run the Peninsula, presented

by Peninsula Daily News and Sequim Gazette, is a new road-running series that includes five races taking place on five unique sections of the Olympic Discovery Trail (ODT). The year-round series kicks off Saturday, Feb. 2.

“The series was created by and will be managed by the Port Angeles Marathon Association (PAMA), a nonprofit organization established in 2003,” according to race director Victoria Jones.

“This is the same organization that manages the popular North Olympic Discovery Marathon. Organizers recognized the need for more events on the ODT and the desire of runners and walkers to challenge themselves by committing to a series of races.”

This event is USA Track & Field (USATF) sanctioned.

REGISTRATION Anyone can participate in the new races — runners, walkers, youths and adults.

All abilities are welcome.

Strollers are allowed, but absolutely no dogs will be permitted on the race courses due to insurance restrictions.

Participants can register online at runthepeninsula.com to take part in the onsite races, “which means you run the race like any other race on the date and at the location of the race,” Jones said, “as opposed to our virtual option.”

Race dates and locations are as follows: • Elwha Bridge, Port Angeles, Feb. 2 • Railroad Bridge, Sequim, April 27 • North Olympic Discovery Marathon, Port Angeles, June 2 • Larry Scott Trail, Port Townsend, Oct. 19 • Jamestown S’Klallam tribal campus, Blyn, Dec. 7 Those wishing to do more than one race will be able to take advantage of bundle packages at registration.

For two races, runners will receive 10 percent off the overall price; three races is 12 percent off; four races is 14 percent off; and five races is 16 percent off.

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RACE INFO & SIGN-UP COSTS ELWHA BRIDGE 5K/10K 288 Crown Z Water Road, Port Angeles, 9:30 a.m., Feb. 2 Arrive and depart by shuttle only.

Parking and shuttles will be at Lower Elwha Food and Fuel.

5K: $30 10K: $35 Virtual 5K or 10K: $30 Price increase: Jan. 1

Conny Munoz runs a portion of the Larry Scott Trail in Port Townsend. The Larry Scott Trail 5K/10K takes place Saturday, Oct. 19. photo by Cascadia Films “Any event will give you the option of VIRTUAL RACES savings if you sign up for multiple events,” Jones said she’s already getting runners Jones said. from out of state signing up to participate These race bundles apply to virtual races, in the races. too.

While some will be traveling to the Peninsula, some have signed up for virtual MEDALS AND SHIRTS races.

All participants will receive a high-qual“A virtual race can be done on your own ity short-sleeve, unisex sized (XS-XXL) per- time and on your own course,” Jones said. formance garment for each event in the “It can be around your neighborhood, on series. They also will receive a medal for a treadmill or while serving overseas. You each completed race. get to choose your location and can comJones came up with the concept to create plete it any time during 2019.

“It is a way to participate in Run the a race series that highlighted several iconic Peninsula Race Series if you can’t make all landmarks along the Olympic Discovery or any of the on-site races.”

Trail. All of the races come together to Runners can record their distance on a make up the Olympic Discovery Trail, and smartphone, GPS or other smart device. having a medal that connected was imagTo register for the virtual series, visit ined. runthepeninsula.com and click on the event “All of the medals can stand alone if you for which you would like to register. were only to participate in one race; howOnce you sign up virtually for one or all ever, each medal has magnets on the side and bottom to connect to the other medals,” of the events, you will receive a package (see specific event pages for shipping dates).

Jones said.

“The package will include your race bib, If runners complete all five races, they race shirt and medal. At any time or date in will receive a bonus medal featuring an 2019, you can put on your race bib and run image of Washington that highlights and or walk the distance for which you have brings together the entire series. This cenregistered,” Jones said. terpiece is magnetized and keeps all the medals together to form one large medal.

RUN continued on Page 17 >>

HEALTHY LIVING

RAILROAD BRIDGE 5K/10K 2151 W. Hendrickson Road, Sequim, 9:30 a.m., April 27 5K: $25 10K: $30 Virtual 5K or 10K: $30 Price increase: Feb. 1 NORTH OLYMPIC DISCOVERY MARATHON AND MORE Port Angeles, June 2 Races, times and prices vary; visit nodm.com for information LARRY SCOTT TRAIL 5K/10K 2701 Jefferson St., Port Townsend, 9:30 a.m., Oct. 19 5K: $25 10K: $30 Virtual 5K or 10K: $30 Price increase: Aug. 1 JAMESTOWN S’KLALLAM 5K/10K 1033 Old Blyn Highway, Sequim, 4:30 p.m. (dusk), Dec. 7 5K: $25 10K: $30 Virtual 5K or 10K: $30 Price increase: Oct. 1 Peninsula Daily News/Sequim Gazette

Herbs, some medications don’t mix well The information provided here should not replace the advice of a qualified physician; however, these are some known medication-herbal interactions that can occur.

BY METROCREATIVE

Herbal remedies may be used to treat symptoms of many conditions and can often be a viable tool in an overall health plan, but there is a dearth of research evaluating the use of herbal medicines, particularly in clinical trial.

However, the Mayo Clinic says about one-half of adults in the United States reports having used at least one dietary supplement in the previous month, though research indicates that only about 34 percent of people who take herbal supplements tell their doctors about it, even those who are taking a prescription medication.

Just because a substance is naturally derived does not make it entirely safe to use in all instances. In fact, many herbs can interact poorly with other drugs.

According to the article “Use of Herbal Medicines and Implications for Conventional Drug Therapy Medical Sciences,” published in 2013 by researchers at the University of Texas and Texas Tech University Health Sciences Center, although

HEART HEALTH Several popular supplements, including Coenzyme Q-10, St. John’s Wort and Danshen, can interact with common heart medications. It is important to read how these herbs can interact with Warfarin, calcium channel blockers, anticoagulants, and digoxin, among others. Interactions can include everything from reductions in drug efficacy to increased risk of bleeding to irregular heartbeat, states the Mayo Clinic.

Herbals such as sage, flax seed, cranberry, goji berry, chamomile and green tea can interact with some cardiovascular drugs and cause bleeding.

many benefits can be derived from the use of herbs, potential areas of concern include possible product contamination and/or adulterations, potential toxicity and high potential of known and unknown drug/

herb interactions.

Herbal medicines are not standardized and monitored like prescription and overthe-counter medication, so safe use cannot be guaranteed.

WOMEN’S HEALTH Women who are going through menopause and have experienced hot flashes, painful menstruation and other vaginal conditions may take black cohosh.

HERBS continued on Page 17 >>

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Managing portion sizes during the holidays

BY LAURA FOSTER PENINSULA DAILY NEWS

The holidays may be winding down, but there’s still New Year’s Eve to celebrate, plus the enjoyment of all the leftovers from your holiday feasting.

Maybe you went a bit overboard with the feasting, so now is the time to develop healthy eating habits for future friends and family feasts.

Portion control can be difficult to master. With buffets and heaping plates of mashed potatoes, turkey, stuffing, etc., it can be hard to practice modesty when it comes to what you put on your plate.

Olympic Medical Center registered dietician Elizabeth Schuerman has a few tips to help limit — but not deny — yourself during social gatherings.

REDUCE YOUR PLATE SIZE “Reducing your plate size is No. 1 (in portion control),” Schuerman said.

Many plates are 12 to 13 inches in diameter.

“Nine inches is closer to what we want,” she said.

Dessert plates can be used if there are no smaller dinner plates available. Fill up the plate, eat and decide if you want to go back for more.

Big family meals, potlucks and social gatherings can be 8/27/18 - Submit copy - Final 3.25 X 3.75 (1/8 page) for Healthy Living Section 9/26 difficult, Schuerman said, because you end up at a buffet or you sit there and everything is right in front of you.

“We really do eat with our eyes,” she said.

FUNCTIONAL MEDICINE Instead of going all in, choose a smaller plate to start with and check in with your body. you less likely to overeat. Plus, some symptoms of dehyFood as fuel is meant to be used and replenished “Are you hungry, or are you happy and want to eat to 8/27/18 - Submit copy - Final 3.25 X 3.75 might (1/8 page) for Livingyour Section 9/26 throughout the day in order to sustain energy levels. This dration actually be Healthy what’s causing rumbling celebrate?” tummy, so sipping some water before you eat might elim- depletion and refueling help regulate bodily functions.

Being mindful of what your body needs rather than Our Personalized Preventics Care Offers Submit copy - Final 3.25 X 3.75 (1/8 page) for Healthy Living Section inate your9/26 “hunger” altogether. what it desires will lead to healthier choices.

A Safe, Effective, Natural Treatment Before even picking up a plate, Schuerman suggests BRING YOUR OWN DISH FUNCTIONAL MEDICINE surveying the field of food options.

If you know or have a hunch that the food at your getDON’T SKIP MEALS Alternative tothings Osteoporosis FUNCTIONAL MEDICINE “Choose one or two things you really want, and make together isn’t going align with your portion control goals “One of the major is don’t skip Drugs! meals,” Schuersmart choices to up your (smaller) plate.” (healthy vegetables, fruits, etc.), bring your own dish. man said. “That causes you to overeat.”

“Eating is more than just putting in our bodies,”Preventics Many people feel like it’s rude to bring something A lot people think because they have a big meal Ourfood Personalized Care will Offers Schuerman said. Food is fuel. without a host asking for a dish. planned for the afternoon or evening, they should skip Also of note, drink a bigCare glass Offers of water before you eat. Natural breakfastTreatment or lunch. But what happens is that they end A Safe, Effective, Our Personalized Preventics water up overeating.

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<< RUN from Page 14

But there is concern that black cohosh might enhance liver toxicity when taken with certain medications, such as astorvastatin, acetaminophen and alcohol, according to drugs.com.

“After completing the distance, put your medal on and take a picture and post your results to our Facebook or Instagram page.”

On Facebook, search “Run the Peninsula,” and on Instagram, search “rtp_race_series” to follow.

For anyone who signs up to be at the on-site race but can’t make it, they can always switch over to the virtual race for a transfer fee of $10.

The virtual races are a way to keep people active, motivated, moving and healthy throughout the entire year, Jones said.

“Make it a goal to get faster with each race!”

COLDS AND RESPIRATORY HEALTH Historically, goldenseal has been used for various health conditions of the skin, ulcers and respiratory infections.

Goldenseal is a potent inhibitor of liver enzymes.

A 2012 review from the National Institutes of Health (NIH) found that goldenseal has a high herb-drug interaction risk.

MENTAL WELL-BEING Herbal remedies may help people treat anxiety, insomnia and depression.

Kava and St. John’s Wort are two herbs used for these conditions.

There is some evidence that use of kava while taking CNS depressants, such as benzodiazepines and sedation drugs, can increase risk of drowsiness and motor reflex depression, according to NIH. St. John’s Wort has many documented significant interactions with oral contraceptives, coumadin, immunosuppressant drugs and benzodiazepines, among others.

Taking St. John’s Wort in conjunction with other antidepressants can lead to serotonin-related side effects.

Although herbs can be used successfully, caution is needed when combining them with other medications.

They should be treated just as any drug and discussed with a medical professional or pharmacist prior to use.

According to the researchers, the failure to disclose the use of herbals is what causes such adverse events.

Patients’ deliberate refusal to disclose their use of herbal medicines to clinicians have led to underreporting of clinically relevant herb-drug interactions.

Find more information at healthline.com.

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VOLUNTEERING Not a runner but want to support Run the Peninsula 2019?

Jones is always looking for volunteers to help with each race.

Volunteer positions for Run the Peninsula include course marshals, course set-up, registration (day-of), awards, finishline, results, clean-up, water stations and more.

If anyone or any group is interested in volunteering, email rtp@runthepeninsula.com.

PARTNERS The title charity partner for the Run the Peninsula race series is the Olympic Discovery Trail.

Peninsula Daily News is the title sponsor.

A rendering of the completed six-piece Run the Peninsula medal. submitted art All of the Run the Peninsula events take place on the Olympic Discovery Trail, which is operated by the Peninsula Trails Coalition.

“This amazing all-volunteer group helps to build, protect, grow and maintain the trail,” Jones said.

“The Peninsula Trails Coalition is a 501(c)3 corporation registered in the state of Washington. ... Without the Olympic Discovery Trail, Run the Peninsula wouldn’t exist.”

For more about Run the Peninsula 2019, visit runthepeninsula.com.

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Mindful cooking leads to better food choices “They’re processed foods.”

But, she said, that can sometimes be misleading Tofu is processed but is considered a healthy source of protein.

Good foods, Marble said, are natural and from the Earth.

“Plant-based foods are really what you want to go toward more.”

When baking or cooking, you can cut certain ingredients by half and double other ingredients to make up for the loss of flavor.

“If you’re baking, you can reduce your sugar by half and use a healthy oil like olive oil,” Marble said.

To make up the other half of oil, she recommends using chia gel, which is high in omega-3 fatty acids.

To make up for the sugar shortage, add more of your other flavorings, such as cinnamon and nutmeg.

This model can apply to cooking, too.

For example, Marble said, if you’re making a soup, add less salty beef

BY LAURA FOSTER PENINSULA DAILY NEWS & METROCREATIVE

A big part of healthy eating involves choosing the right foods.

In addition, health-conscious individuals must choose the right methods to prepare food in order to maximize their nutritional value.

Cooking methods such as frying can make for delicious meals, but these meals are not the most healthful.

For example, each tablespoon of oil used when frying can add more than 100 calories to a meal.

When counting calories, men and women also should recognize better substitutions for unhealthy foods.

Jefferson Healthcare registered dietician and nutritionist Irene Marble shared a few tips for making more healthful meals.

“Broadly, bad foods are not from the earth,” Marble said.

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butter or saturated fats.

When cooking with oil, do so in moderation.

• Think about baking foods. Baking is handy for more than breads and desserts. Baking is one method of cooking that may not require the addition of fat.

Meats that are baked can STRATEGIES be placed on top of a rack, In addition to choosing healthy cooking ingredients so that excess fat drips off and is contained in the botand methods, health-conscious men and women can tom of the pan. employ the following strate• Explore poaching, broiling and grilling. gies to make meals as Poaching, broiling and grillhealthy as possible.

• Stock up on healthy ing are three healthy alterrecipes. Purchase cooknatives to frying. Broiling and grilling expose food to books that showcase direct heat, so it is a fast healthy recipes or peruse the internet for heathy reci- method of cooking and may pes. Many websites cater to not be appropriate for foods that require longer cooking health-conscious foodies who do not want to sacrifice times to tenderize. Poachtheir health to enjoy deliing is the process of simcious meals. mering foods in water or • Choose smart fats. another flavorful liquid.

All oils are loaded in calo• Use minimally refined ingredients. ries, but healthy oils can Select among whole grains still be used without sacriand ingredients that have ficing flavor. Olive oil is an not been refined. The closer unsaturated fat that is a much healthier choice than a product is to its natural

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state, the more nutritional properties it is likely to have retained.

• Season foods yourself. Rather than relying on prepackaged seasonings, mix your own blends. Packaged seasonings generally contain a lot of salt. Use fresh herbs whenever possible for the freshest of flavor.

• Add heat for flavor.

Spicy pepper, dry mustard and other zesty flavor enhancers can make foods taste delicious without added calories.

• Trim excess fats.

Prepare meats and poultry well by trimming the fat and skin to make the final product even healthier.

beth Schuerman recognized this could be the case for people, so she introduced monthly “Veggie Auditions” at the medical center.

“In a series of six, we pit two veggies against each other,” Schuerman said.

Using a featured recipe for each veggie — for example, carrots vs. cauliflower — the dishes would be served in sample portions, and people voted on which they enjoyed more.

“It takes away some of the risk of trying a vegetable you never had before or in a preparation you’ve never tried before,” Schuerman said.

The last vegetable audiSOMETHING NEW tion was corn chowder vs.

If you want to be more onion jam. health-conscious this new Shuerman said they will year, it might mean getting add fruits and continue out of your comfort zone these “auditions” into the with foods. new year.

Perhaps there are fruits If you’re hesitant about and veggies you have never trying new vegetables or tried, and you’re misgivfruits, audition them! Find one you want to try, and ings about the looks of them are keeping you from look for a healthy recipe online or in a cookbook. a taste test.

At the very least, you Olympic Medical Center can say you tried. registered dietician ElizaPeninsula Daily News/Sequim Gazette

would be willing to create a smaller portion size of your meal.

• Look at the menu before heading In reality, your host will more than out. Know before you go applies here. With likely be thankful for the extra food. If a majority of restaurants posting their you’re hesitant, clear it with them first. menus online, you can do some research about what they have to offer before headAT A RESTAURANT ing there. Make your decision beforehand.

Maybe you and yours decide to forgo a • Picking entrees that are primarhuge family meal and enjoy a nice dinner out. What happens to portion control then? ily veggies. Vegetables are the best way to ensure a healthy, hearty meal. Choose Schuerman, who was a chef before dishes that are made up of plenty of vegbecoming a dietician, has some tips: gies and are light on sauces and butter. If • Ask for a box right away. Restaurant portions are two to three larger than meat is a must, go for fish, chicken or turkey for reduced fat and calories. what a meal should be. Portion out what Overall, try to make really good choices you can eat on the plate, and put the rest on the meals you have less control over. in the to-go box.

“There’s nothing wrong with holidays, • Offer to split the meal. If it’s just but holidays are a day,” Schuerman said. you and one other, a lot of times you can split a meal with the portion sizes evening “It’s not a vacation. Celebrate on the day of the holiday. One day isn’t going to out between the two of you. Some restauwreck your health. But when it’s every rants might charge a fee for this. day, that’s when it adds up.”

• Order family style. In traditional She emphasizes that it’s also important family-style dining, food is served on platters, and diners serve themselves, just like not to say “no” to everything. Pick the things you really want to enjoy and enjoy at home. This way, you can specifically them within healthy reason. portion out what you want on your plate.

Overindulgence is notorious around the • Ask the restaurant if they do smaller portions. On the menu, it might holiday season, but you can use this time to make resolutions for the new year. And look like there’s one size for each dish, or you don’t have to wait until Jan. 1; there’s there might be a “smaller plate” listing. no time like the present to implement new Choose that if it’s available; otherwise, it healthy eating habits. doesn’t hurt to ask your server if they << PORTIONS from Page 16

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Peninsula Behavioral Health is renovating the former St. Vincent de Paul building to create a separate and welcoming space for the 700+ kids we see in a typical year.

TRUE or FALSE? • I’ve lived in five foster homes this year • I’m a cutter • My parents give me Benadryl to make me sleepy • I’m a bully • I get bullied • My family is really poor, and I’m hungry a lot • I’ve never had my own bed Each one is typical of the youth we see We are already 93% toward this million dollar project; we just need your help to close the gap. Call today to be their champion!

OPEN DAILY 8AM—9PM

414 Kearney Street Port Townsend www.foodcoop.coop HEALTHY LIVING

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DECEMBER 2018

8C2257489

Peninsula Daily News/Sequim Gazette

8C2275480

118 E 8th St Port Angeles WA 98362 • 457-0431 x159 www.peninsulabehavioral.org

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