Reflections: September-October 2021

R E F L E C T I O N S BELLEVUE CLUB

S E P T/ O C T • 2 0 2 1

YO U R GURU FOR BETTER SLEEP CYCLE THE ISLANDS P. 36

ESCAPE TO ARIZONA P. 4 2

Member Meredith Broderick, MD, wants to help you get more z’s PA G E 3 0

YOUR HOME. OUR MISSION. V D B C O M PA S S . C O M

If you’d like a custom, complimentary report for your specific neighborhood or home, please contact us.

Mark von der Burg First Compass Founding Broker | Seattle mark@vdbcompass.com 206.245.9185 Seattle 425.882.8821 Eastside

@ V D B C O M PA S S @ V D B C O M PA S S @ V D B C O M PA S S V D B C O M PA S S

Pacific Northwest Views 3334 NE Harrison Street Issaquah, WA 98029

Offered at $5,178,000

Vuecrest Views 9413 Vineyard Crest Bellevue, WA 98004

Offered at $5,689,000

Enjoying Leavenworth on Lake Wenatchee 18115 N Shore Dr Leavenworth, WA 98826

Offered at $2,568,000

SEPT/OCT 2021

C O N T E N T S COMMUNITY & CLUB MIND & BODY PEOPLE & PLACES

10 •

PE R FEC T TH E BASIC LU NG E

Stretch, strengthen and tone the legs with Kristin Watterson.

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14

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AN U N DE R R ATE D S PA TR E ATM E NT

Enjoy the many benefits of scalp massage.

TH IN K OUTSIDE TH E SALT AN D PE PPE R

Tips on how to spice up your meals.

18 G U Y ’ S G U IDE TO HAIR , S KIN AN D B E AR DS

The best products for coming out of quarantine, because men need self-care too.

22 YOU R SIG N TO DRIN K MOR E WATE R

Water helps you stay healthy. Here are some tips and tricks for drinking more of it.

30 M E ET YOU R G U RU FOR B ET TE R S LE E P

Member Meredith Broderick, MD, wants to help you get more z’s.

4 | sept/oct 2021 reflections

FASHION ack!

WEEK is B

LIVE ON THE RUNWAY at The Bellevue Collection

Bellevue Square celebrates seven decades of style as Fashion Week takes back the runway.

Join us for fashion shows, styling events and as always – great shopping.

THE LINE UP:

Posh Party Trend Show | Friday, Oct. 8 A fun night out celebrating all the best in fall fashion trends.

The Collective Runway Show | Saturday, Oct. 9 A night of premier brands and luxe fall looks.

Be there in person or stream live with your friends from the comfort of your home and raise funds for non-profits, as The Bellevue Collection donates 100% of all ticket sales to local organizations that impact change in the community.

For tickets and event information visit: fashionweekbellevue.com. Seating is limited.

B E LLE V U E SQUARE • B E LLE V U E PL AC E • LI NCOLN SQUARE

COMMUNITY & CLUB

LETTER

RE FLEC TIONS MAGAZINE VOLUME 36 ISSUE 1

FROM

creative director

Bonnie Tankovich 425.688.3194 editor

THE

Lauren Hunsberger 425.688.3162 art director

Taryn Emerick 425.688.3163

ED ITO R

writer

Samantha Lund 425.688.3161 advertising

Eric Nienaber 425.445.6800 This issue is your official fall guide to self-care. Before all the chaos of the holidays and a new year sets in, take a moment to pause—rest, relax and restore.

If you need some assistance getting good restorative rest, read the story and advice of member Dr. Meredith Broderick. She is a triple-board-certified physician who specializes in neurology and sleep medicine. Whether you have intermittent insomnia or suspect some sleep apnea, she might just be the perfect guru for you. Read more on page 30.

For the ultimate at-home relaxation session, we have the perfect recipe. We took dried herbs that are most often featured in a cup of tea and turned them into a beautiful bathing experience. We chose ingredients specifically known to promote calmness. Get all the instructions on page 26.

To receive a media kit, please call 425.445.6800 or visit bcreflections.com.

B E LLEVU E CLU B president

S. W. Thurston club manager

Connor Eden

athletic services

425.455.1616 bellevueclub.com

bellevue club hotel

425.454.4424 bellevueclubhotel.com

If your bliss comes in the form of a sun-soaked getaway, check out the details of an indulgent stay in Arizona. The itinerary includes a beautiful resort property and plenty of activities, including hiking and golfing. Read more on page 42.

No matter what method you prefer, be sure to schedule some time to take care of yourself this season.

Lauren Hunsberger, Editor

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BELLEVUE CLUB REFLECTIONS (ISSN 1096-8105) is published bi-monthly by the Bellevue Club, 11200 S.E. 6th, Bellevue, WA 98004. Copyright 2019 by Bellevue Club. All rights reserved. Reproduction in whole or in part without express written permission is prohibited. Publication number 715390. Periodicals postage paid @ Bellevue, WA, and additional offices.

Editorial, Advertising and Circulation Office: P.O. Box 90020, Bellevue, WA 98009 (mailing address); 11200 S.E. 6th, Bellevue, WA 98004 (street address); telephone 425.455.1616. Produced by Vernon Publications, LLC, P.O. Box 970, Woodinville, WA 98072-0970. POSTMASTER send address changes to BELLEVUE CLUB REFLECTIONS, 11200 S.E. Sixth St., Bellevue, WA 98004.

On the Horizon As business booms and our population grows, so does the innovation behind where we live. Realogics Sotheby’s International Realty represents the region’s most comprehensive portfolio of new home opportunities from sea to sky. With over 30 years of combined experience, our New Developments team strives to add value to every level of the development process—from land acquisition to project completion. We are proud to collaborate with industry-leading developers, prominent architectural firms, and outstanding interior designers to create, market, and sell the most desired properties in Seattle and across the Pacific Northwest. Our unique approach means that our clients have access to a full suite of services, all from one cohesive, creative, and highly skilled team.

Explore your new horizon today. rsir.com

6 Conveniently Located Offices Downtown Seattle | Madison Park | Bainbridge Island | Kirkland | Mercer Island | Downtown Bellevue

206.448.5752 | Featured image of Infinity Shore Club Residences on Alki Beach Each Office is Independently Owned and Operated.

COMMUNITY & CLUB

NEWSFEED

QUICK CARE F O R YO U R H E A R T B C M E M B E R K I M B E R LY B R O C K E N B R O U G H , M D , I S A C A R D I O VA S C U L A R R A D I O L O G I S T W I T H A PA S S I O N F O R I M A G I N G T H E H E A R T.

She has more than 20 years of experience studying blood vessels and recently founded Cardia Vision, a mobile imaging unit that encourages more people to get checked more often. With the most advanced AI imaging technology available, she says these short, preventative tests are the best tool we have to save lives. Here are a few key facts about heart disease that she wants everyone to know: 1 in 3 people die of cardiovascular disease, both men and women, in the United States.

Plaque build-up (the cause of cardiovascular disease) can be detected as early as 18 years old.

There are different stages of plaque build-up—fatty, fibrous and calcified—and the imaging is so clear we can see these stages.

You can treat or reverse plaque build-up, atherosclerosis, which can prevent heart attack or stroke.

Risk factors include diabetes, prediabetes, obesity, and blood pressure.

Nearly 50 percent of men who suffer a heart attack had no previous symptoms.

For more information or to book an appointment with same-day results, visit cardiavision.com.

8 | sept/oct 2021 reflections

G E T FE ATU R E D IN R E FLEC TION S .

Do you have a bit of exciting news to share with the community? Send reflections@bellevueclub.com an email, and let us know!

STAY CON N EC TE D WITH YOU R CO M M U N IT Y. Digital content: bellevueclub.com/reflections/ Instagram: @bellevueclub YouTube: Bellevue Club

Visit us online to learn more // homes.mncustom.com/BR

MIND & BODY

FITNESS

HOW TO PERFECT THE BASIC LUNGE

written

by

lauren hunsberger photography

by

taryn emerick

Stretch, strengthen and tone the legs as Bellevue Club personal trainer Kristin Watterson teaches you how to perform this simple yet highly effective movement. For a basic series, start with the feet together at hip width and lunge each leg behind you for 10 to 12 rounds on each side.

ARMS Rest your hands on your hips, keeping your shoulders back and your spine completely straight.

HIPS Keep the hips squared and stable.

KNEES Both knees should be roughly at 90 degrees. The knee of the back, active leg should lower down to three or four inches from the floor.

FEET Keep the front foot flat and grounded. The back foot, the active leg, should be stabilized on the ball of the foot.

WHY WE LIKE THE LUNGE One of the coolest things about the lunge is that it is extremely dynamic for all its simplicity. This one movement can increase stability, flexibility and mobility while strengthening the hamstrings, quads and glutes. Once you’ve mastered the basic movement, try holding a small weight or holding the stretch for longer to get added benefit.

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NEED A VISUAL? Visit the Bellevue Club’s YouTube channel to watch BC trainer Kristen Watterson demonstrate proper form, as well as other workout tips and routines.

DESIGN / BUILD Redmond, Washington

. MAINTENANCE . SEASONAL COLOR . HOLIDAY . 425.868.2200 . www.sandergroves.com . info@sandergroves.com

MIND & BODY

WELLNESS

THE MOST UNDERRATED SPA TREATMENT Most people have experienced short scalp massages during a haircut or the end of a full-body massage. But it’s actually a treatment all on its own, with very real wellness benefits.

For centuries, Eastern medicine has recognized dozens of pressure points on the head, face, neck and shoulders that are thought to affect maladies in various parts of the body. At a minimum, we know scalp massage promotes a sense of relaxation and serenity. Here are a few other benefits of this healing treatment.

t he ben ef i t s 1. Releases serotonin, promoting calmness and relaxation.

2. Promotes hair growth and aids with dryness if oil is included.

3. Enhances parasympathetic activity, balancing the central nervous system.

4. Enhances blood circulation to the head and neck areas.

5. Lowers blood pressure, reduces stress hormones and slows the heart rate.

6. Helps migraines and tension headaches.

7. Eases insomnia in some people.

t ry a n e xt en ded sc a l p m a s s age The Spa offers a luxurious massage for the scalp that’s hydrating and nourishing and complements any body wrap or massage.

25 MINUTES | EMAIL: SPA@BELLEVUECLUB.COM

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written

by

lauren hunsberger

HAPPY CLIENTS      “We had the very best experience we’ve ever had! Carissa works beyond the norm to present, market, style and sell your home. We have bought/ sold several homes in multiple states and have never had an agent provide this level of work and steadfast commitment!”

HAPPY SELLERS

     “Carissa provided excellent, personalized service throughout the entire buying process. She was patient while we waffled on neighborhoods to shop, accommodated our schedules for showing, and provided helpful suggestions to maximize our value when looking for our home. It truly felt like we were her only clients. Can’t recommend her enough!”

HAPPY BUYERS

     “We are newer to the area and so appreciated Carissa’s expertise and knowledge of the local market. She is generous with her time and helped us confidently move through the purchase process.”

HAPPY BUYERS

Broker 206.406.4541 carissasaffel.com carissa@carissasaffel.com

Compass is a licensed real estate broker and abides by Equal Housing Opportunity laws. All material presented herein is intended for informational purposes only. Information is compiled from sources deemed reliable but is subject to errors, omissions, changes in price, condition, sale, or withdrawal without notice. No statement is made as to the accuracy of any description. All measurements and square footages are approximate. This is not intended to solicit property already listed. Nothing herein shall be construed as legal, accounting or other professional advice outside the realm of real estate brokerage.

MIND & BODY

NUTRITION

THINK OUTSIDE THE SALT AND PEPPER HOW TO SPICE UP YOUR MEALS WITH THIS OFTEN-OVERLOOKED CONDIMENT. I recently went to a friend’s house for dinner, and I noted that on her table, right next to her salt and pepper, she always has a small bowl of torn herbs. It’s usually a rough mix of cilantro, parsley, basil, tarragon, oregano, mint, fenugreek or dill, and there is no recipe; it’s all about what’s fresh and left over in her fridge. She uses these bits as a condiment to sprinkle on any kind of meal, and I was shocked to find out how well it works. From simple roasted chicken to spicy pad Thai to soups and salads, the hint of fresh greens never fails to brighten every bite.

written

by

lauren hunsberger

14 | sept/oct 2021 reflections

t he ben ef i ts 1. Fresh herbs contain concentrated levels of polyphenols, the antioxidant property of leafy greens.

2. You can reduce food waste by using every last leaf of your bunch. Toss any extra tidbits into the bowl and store in the fridge in between meals.

3. Herbs are known for boosting immunity and fighting inflammation in the body.

4. This method encourages you to experiment with flavors and think outside the box. Don’t relegate cilantro to just tacos; don’t think of basil only in terms of Italian. You’ll be pleasantly surprised at how they can cross culinary lines.

5. It’s not just for dinner. Bring out the bowl of herbs for breakfast and lunch too. Throw some fresh herbs on scrambled eggs, toss some in a bowl of soup or atop a turkey sandwich. You can’t go wrong.

CONVENIENCE, QUALITY, AND CHILDCARE! IN THE HEART OF DOWNTOWN BELLEVUE Stop by today to plan your winter getaway with help from AAA Travel, relax and rejuvenate at Elements Massage, or refresh your frames for fall at Vision Plus. And don’t forget to stock up for tailgate season at BevMo!

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AAA Travel Adventure Kids Playcare BevMo! Domino’s Pizza Elements Massage J Lewis Jewelry Panera Bread Pet Pros Rice N Spice Sterling Bank & Trust theCoderSchool The UPS Store Vision Plus

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Bellevue Way & NE 12th

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a

GUY'S GUIDE to

[

post-quarantine

]

HAIR,BEARD

& SKIN CARE because when it's time to re-enter proper society, men need some self-care too. written

18 | sept/oct 2021 reflections

by

lauren hunsberger

MIND & BODY

THE BEARD BALM

THE OIL

Hankskincare.com | $46

Hankskincare.com | $36

Hank: Shield—Let’s be honest, beards have unique challenges and needs. Between the texture and constant exposure to the elements, sometimes they could use a shield against “funky beard complex.” Hank skin care created an antibacterial, antimicrobial balm to help protect facial hair while leveraging just the right amount of styling power.

With its light sandalwood and palo santo scent, it will keep you feeling light and bright.

Hank: Bhang Face Treatment—Like a multivitamin for the face, Bhang facial oil delivers vital nutrients and minerals curated and blended specifically for the complexities of the male complexion. It combines CBD, Siberian sea buckthorn, wild French lavender, Bakuchi oil, squalene, organic Amla oil and broccoli seed oil to hydrate, nourish and protect the skin.

bellevue club sept/oct 2021 | 19

MIND & BODY

THE SHAVE GEL

Aesop Moroccan Neroli Shaving Serum—It’s time to level up from your run-of-the-mill shaving cream. Try this ultra-soothing, low-foaming serum featuring panthenol, a hydrating vitamin B5-based compound, that smells of sandalwood and Neroli blossom. Enjoy the closest shave of your life with added benefits of hydration.

• Aesop.com | $37

THE COMPLETE SERIES

Yon-Ka for Men—The Spa at the Bellevue Club offers a trio of best-sellers from Yon-Ka’s line of men’s skin-care products that are “a specifically tailored response to problems associated with men’s more oily skin, which is thicker and more frequently damaged by shaving.” The lotion (a toner), gel mousse (an everyday cleanser) and an anti-aging cream (reduces fine lines) round out the perfect routine.

• Visit The Spa for pricing.

THE TREATMENT

When you really want to check out and let the professionals handle it, book a facial at The Spa, relax and take your selfcare to a new level.

• Men’s Facial, 60 minutes | Email: spa@bellevueclub.com

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B R O K E R , W I N D E R M E R E R E A L E S TAT E

“

Max is current and knowledgeable and extremely professional. He inspires confidence and made it very easy for us to trust his judgment.

True to his word, he was engaged, available and responsive throughout the entire process. I have to say Max embodies the spirit of the broker of the future, combining professionalism with heart.”

SELLER, KIRKLAND $3MM

M A X R O M B A K H .C O M

M A X R @ W I N D E R M E R E .C O M

2 0 6 . 2 2 7. 0 7 3 7

MIND & BODY

this is yo u r s i g n to d r i n k a glass o f wat e r written

by

samantha lund

If 2018 to 2021 self-care and health media had a catch phrase, it would be something about water. And why not?

Staying hydrated is considered one of the easiest health boosts you can give yourself. Drinking more water is connected to healthier skin, weight loss, healthy digestion, stabilizing blood pressure and heartbeat.

Water helps you stay healthy, agreed. But let’s dive (get it?) deeper into the water we consume. Bellevue is known to have some of the best tap water in the country. According to a study by LawnStarter, Bellevue ranked fourth in the country for overall consumer satisfaction. Seattle, Bellevue and other cities in Washington rank very high on most “best tasting” and “cleanest” tap water lists across the country.

According to a Seattle Government study program, the water in the Northwest tastes good because it comes directly from the Cascades with minimal filtration and no pesticides or herbicides added.

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NOW LET’S GO BEYOND TAP WATER: HOW DOES WATER TASTE DIFFERENT?

Essentially, your water gets its taste from the minerals inside it. These can come from the origin of your water (the Cascades, for example), the treatment process, and if it needs to be chemically treated. The more minerals and other things, the more taste your water will have.

HARD WATER VS. SOFT WATER

That water from the Cascades that fell from the sky into our natural resources, through the layers of earth, and showed up in our sinks full of untreated minerals is called hard water. Water that falls directly from the sky without reaching earth and is void of any minerals except sodium is called soft water. Hard water is the preferred drinking water because it contains essential minerals like calcium and magnesium that assist in all the “health benefits” behind staying hydrated.

WHAT ABOUT BOTTLED WATER?

Many bottled water companies will directly state whether they are from natural sources or wells with an FDA Certification badge to back up those claims. Steer clear of companies that claim to have completely sterilized or distilled their water because some evidence has suggested that water without minerals may absorb minerals from your body. Another consideration when choosing whether to consume bottled water is the prevalence of microplastics from how it is stored throughout the bottling process. Not to mention the environmental impact plastic bottles have once discarded.

WHAT ABOUT SELTZER WATER?

Seltzer water is just as hydrating as normal tap water. It’s arguably better than some bottled flat water because seltzer water usually contains added minerals and is more often stored in cans and glasses versus plastic bottles. The biggest benefit of seltzer water seems to be as a weight loss aid for people who enjoy soda and need a replacement for carbonated drinks.

THE TAKEAWAY

There are many ways to stay hydrated, and at the end of the day, drinking more of any water will always be better than not drinking enough. But when deciding what is best for you and your family, location plays a huge factor and we’re very lucky to live in a city with some of the healthiest tap water possible and a society where a reusable bottle is a daily accessory.

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MIND & BODY

tech to h e l p y o u s tay h y d r at e d HIWARE GLASS WATER INFUSER find on Amazon.com An easy way to make “boring water” taste better. HIWARE allows you to infuse your water with fruits and veggies that might make it a bit more crave-worthy and refreshing throughout the day.

ULLA SMART HYDRATION REMINDER find on Amazon.com Ulla’s hydration reminder is a simple bracelet for your water bottle. Once slipped on to your bottle, a motion sensor will activate and remind you to drink every 40 minutes if there is no activity detected.

GULULU INTERACTIVE WATER BOTTLE mygululu.com Keep your kids on track with Gululu’s interactive virtual water bottle friend. Let your child choose their favorite pet, with many different styles and choices and games along the way that keep them hydrated all day long.

PLANT NANNY plantnanny.app We know you were jealous of the Gululu, so we found a similar hydration friend for adults! The Plant Nanny app will pair you with a plant that needs some TLC. Simply download the app, pick a plant and log your water intake. Each time you drink water, your plant will grow big and strong.

SODASTREAM ONE TOUCH sodastream.com If you’re looking for a sustainable substitute for your seltzer water addiction, look no further than this small, sleek and very smart SodaStream. Add your favorite flavors for a twist or keep it simple and classic.

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Compass is a licensed real estate broker and abides by Equal Housing Opportunity laws. All material presented herein is intended for informational purposes only. Information is compiled from sources deemed reliable but is subject to errors, omissions, changes in price, condition, sale, or withdrawal without notice. No statement is made as to the accuracy of any description. All measurements and square footages are approximate. This is not intended to solicit property already listed. Nothing herein shall be construed as legal, accounting or other professional advice outside the realm of real estate brokerage. Stats pulled from WSJ Real Trends 2021.

MIND & BODY

written

by

lauren hunsberger

•••

photography

by

taryn emerick

26 | sept/oct 2021 reflections

trade your bubbles for tea leaves and increase the healing effects of your next soak.

Hot baths are known to aid with stress relief and melt tension. Toss in some herbs and flowers that are proven to soothe irritated or dry skin, decrease overall inflammation and deliver aromatherapy effects, and you have an elevated treatment for the mind, body and soul. Here’s how it works.

skin absorption

The skin is the largest organ, and it has an incredible ability to quickly absorb antioxidants, minerals, vitamins and other properties. When you add ingredients to your bath, you can protect and nourish the body from the outside in.

mental break

The sense of smell is powerful, and herbs like chamomile and lavender are known to work wonders for calming the nervous system. When used as a bath, the steam delivers an added and potent aromatherapy perk.

visual cues

Sometimes you just need something pretty. Much like having fresh flowers in the house, taking a bath with rosebuds immediately gives you something to smile about. Don’t second guess the power of small pleasures.

bellevue club sept/oct 2021 | 27

1/4 cup oats

TRY THIS PERFECTLY CURATED RECIPE FOR A DECADENT AND HEALTHFUL CONCOCTION.

6 tablespoons jasmine pearls 1. Place ingredients in a large cheesecloth sachet or wrap in cheesecloth, tightly tying closed with string.

3 tablespoons chamomile

2. Begin filling your bath.

3. Boil three liters of water and bring the pot into your bathroom.

4. Place the tea bag in the pot and let steep for 10 minutes with the bathroom door closed (so no steam escapes).

4 tablespoons lavender

5. Pour the pot with the tea bag into the bath water and stir.

6. Brew a cup of tea, light some candles, play some relaxing music, and enjoy!

4 tablespoons rose buds want to experiment with different ingredients?

3 tablespoons coconut milk powder

28 |

sept/oct 2021 reflections

We love the addition of calendula and butterfly pea flowers as well.

1791 Fox Road - Ellensburg, WA

|

$1,995,000

20 acres of exquisite craftsmanship, design & detail make this ranch truly one of a kind.

6405 NE Windermere Road - Seattle, WA Legacy property - two tax parcels: 1.66 acres & 127 ft. of waterfront. $19,800,000 for custom presale concept pictured above/Ripple Design & Bender Custom Land can be sold separately: $9.948 million for both parcels or $5.5 million for waterfront

BRIAN NIENABER - 425-444-4939 (briannienaber@icloud.com) STELLA BENDER - 425-444-5504 (stellaebender@gmail.com) Marketplace Sotheby’s International Realty

bellevue club sept/oct 2021 | 29

written

by

lauren hunsberger

photography

by

30 | sept/oct 2021 reflections

taryn emerick

PEOPLE & PLACES

MEMBER PROFILE

LET THE GURU

BE YOUR GUIDE TO BETTER SLEEP Meet Bellevue Club member Meredith Broderick, MD, a triple-boardcertified physician who wants to help you get more z’s.

Meredith Broderick, MD, understands sleep disorders on a deep level. “Between myself and my family, I have experience with almost all of them,” she says.

At a young age, she had her tonsils removed for chronic snoring. Her brother had extreme bouts of sleepwalking that put him at great physical risk. And through the years, waxing and waning insomnia has plagued a few of her loved ones. She has seen and felt, firsthand, the effects these issues can have on health and wellness.

“Lack of sleep is very strongly connected to heart disease, but it’s also about living our fullest lives and longest health spans. Sleep can help you feel not just alive, but it allows you to live with vigor,” Broderick says.

Little did she know, these experiences would eventually help inform her decision to practice sleep medicine and start Sound Sleep Guru, her private practice. When she first started in medicine as a young student, she was simply fascinated with the human brain. “The brain is so interesting; it’s what makes us human,” she says. So she chose to study neurology at the Case Western Reserve University.

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PEOPLE & PLACES

"A

t that time, I worked with a lot of patients that had had strokes and other devastating neurological diseases in neurointensive care. But it became very heavy on my heart, and I hadn’t expected that,” Broderick says. “I decided I wanted to do something to help people prevent getting to that point.”

Turns out sleep medicine gave her that option, so she pivoted. In 2007, she attended Stanford University and received a sleep disorders fellowship, and she was on her way.

“Behavioral sleep medicine is usually practiced by a psychologist, but I’m lucky that where I trained, they used all of the approaches,” Broderick says. “So I can offer behavioral solutions as well as allopathic [pharmacological] treatment. I wanted the whole picture. I wanted both perspectives because, in reality, they are synergistic.”

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Equipped with a passion, curiosity, personal experience and tons of training, Broderick opened her practice to help people get at the root cause of some of their chronic issues. She believes lack of sleep can be a key factor to many modern wellness problems, including brain fog, depression, anxiety, high blood pressure, decreased physical performance and more.

F I G U R E O U T YO U R O P T I M A L B E D T I M E : TA K E T H E S L E E P T E S T

One helpful test Dr. Broderick suggests is the chronotype quiz.

“There are definitely morning people and night owls. It’s a genetic trait, and there are clock genes that can predispose us to one or the other.”

Visit soundsleepguru.com, click the “Resources & FAQ” tab at the top, and follow the link under “Chronotype Quiz.”

SLEEP LIKE A GURU H E R E ’ S H OW D R .

BRODERICK GETS GOOD REST:

Environment is everything.

I don’t have a TV in my bedroom, and I keep my bedding very minimal (all white), easy and clean.

I have blackout shades. Seattle does have a pretty extreme light difference during certain seasons. People tend to think places like Alaska are extreme, but we are here, too.

Get bright light first thing in the morning and midday.

Most people don’t get enough midday light. Our body is meant for an increase in light that peaks at noon and then drops to signal certain processes in the body.

Don’t sleep in on weekends. I call it social jet lag, and it used to be a problem for me. Stick to your schedule as much as possible.

Get off your phone. My biggest hurdle right now is shutting down everything, especially my phone. But you have to force yourself to do it.

Get good exercise. It helps your brain generate deep sleep when you work out, plus all the other metabolic benefits.

Use orange bulbs in bedside lamps. Orange bulbs reduce exposure to blue lights.

" S L E E P C A N H E L P YO U F E E L N OT J U S T A L I V E , B U T I T A L L OW S YO U TO L I V E W I T H V I G O R , ”

And given the current statistics surrounding sleep disorders, she has her work cut out for her. One out of three people will have insomnia at some point in their life, and most will likely experience it off and on throughout life. “In people 65 and over, 50 percent have sleep apnea. Four percent of women and 12 to 15 percent of men have obstructive sleep apnea,” she says.

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In order to combat these numbers, Broderick embraces the latest technologies in the field. One of her favorite tools is actigraphy—a wearable device that looks like a watch but does much more than the average watch, tracker or app. It measures sleep, resting periods, wakefulness, and intensity of light and darkness exposure, then creates visual representations for what’s happening during the entire 24-hour cycle.

“You need to know about wake activity just as much,” she says. “It really helps to optimize sleep and allows you to perform at your best.”

Another huge benefit is that the actigraphy technology is easily incorporated into her telehealth-based business practices. “I didn’t love telehealth prior to COVID, but now I feel like since behavioral treatments are a series of appointments it’s hard for people to take off work, drive or travel to see me. It makes help so much more accessible,” she says.

And that’s her main goal, to give the gift of good rest to as many people as possible.

Find connection and joy IN EVERYDAY LIVING

ENJOY AN ACTIVE LIFESTYLE IN A LUXURIOUS RETIREMENT COMMUNITY The Gardens at Town Square in downtown Bellevue helps you stay engaged and connected—while covering the cooking, cleaning, care if you need it, and more.

Call (425) 429-7380 to schedule a tour. Or visit eraliving.com/joy to learn more.

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DR. BRODERICK’S FIVE SLEEP MYTHS THE MOST COMMON MISCONCEPTIONS I N R E G A R D TO R E S T.

Sleep is magic—People develop a lot of superstitions about sleep. We don’t need magic, sleep is a physiological need. Our brains are pretty resilient at producing it when we give it the opportunity and the right conditions. Sometimes people overthink it by pursuing a magic bullet which doesn’t exist.

Pills are the best option for insomnia— Prescription medication can be helpful and appropriate in some cases, but there is a lot of carelessness within the healthcare system in terms of prescribing it. I like to present a variety of solutions, and I’m always more interested in looking for the underlying reason.

Spending more time in bed means more sleep—People think if they try harder, they will get more sleep. That’s not how it works; we have a certain need and that’s it. Lower-quality sleep spread out over time isn’t the best way. You need to learn to have a healthy association with your bed and sleep.

Caffeine doesn’t affect me—Caffeine is very useful, and we all love it. You can have it and sleep well, but be very thoughtful about it and how much you’re having. For people who are sensitive, it can affect their deep sleep.

I need to schedule my life around sleep— When people struggle with sleep, they often become preoccupied with it.

People who sleep well never think about it; it just happens. I work toward helping people fixate less on it and letting it come naturally.

To learn more about Dr. Broderick and Sound Sleep Guru, please visit soundsleepguru.com.

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YOUR GUIDE TO PEDALING AROUND WASHINGTON’S ISLANDS AND OTHER GORGEOUS WATERFRONTS.

written

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by

lauren hunsberger

CYCLE THE ISLANDS 01

Here’s why you should hop on a ferry or take a weekend drive to get out of town for your next ride. These loops are curated for intermediate to expert riders who are looking for longer, more challenging routes and loops.

LOPEZ ISLAND

This is the best route for intermediate riders, as it is the flattest of all the islands but still offers a solid 30-mile loop.

Don’t be fooled, however, the lack of elevation doesn’t mean cyclists have to sacrifice stunning landscapes. You will traverse plenty of remote beaches and rocky cliff sides with minimal road traffic.

THE STATS TOTAL DISTANCE: 30 MILES TOTAL CLIMB: 1,971 FEET MORE INFO: DISCOVERYADVENTURETOURS.COM START POINT: LOPEZ VILLAGE

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02

SAN JUAN ISLAND LOOP

This island trek is a little hillier and longer than the Lopez Island loop option, but there are plenty of perks along the way. If you aren’t trying for time, this trail will take you past plenty of iconic beach lookouts and parks, including Lime Kiln State Park, to stop and take in the scenery. End your trek by sipping wine at the San Juan Vineyards and bask in your accomplishment.

THE STATS TOTAL DISTANCE: 25 MILES TOTAL CLIMB: 2,302 FEET MORE INFO: DISCOVERYADVENTURETOURS.COM START POINT: ROCHE HARBOR

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ZacharyJoos-Vertical_0.125inBleed-02012021.pdf

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HURRICANE RIDGE

Located on the Olympic Peninsula, this iconic route starts at Port Angeles waterfront and climbs up to the Hurricane Ridge visitor’s center, where you can take a short rest. Beware, you will certainly earn your breathtaking mountain views as you cycle through old growth forests and steep hills throughout the entire loop.

THE STATS TOTAL DISTANCE: 40.5 MILES TOTAL CLIMB: 5,341 FEET MORE INFO: OLYMPICPENINSULACYCLING.COM START POINT: 221 N LINCOLN ST, PORT ANGELES bellevue club sept/oct 2021 | 39

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CAMANO ISLAND LOOP

This classic ride circumvents the entire island, offering nonstop waterfront views and a trip through the Camano Island State Park. With little traffic on the island, it’s a safe ride for cyclists of all levels and is within a reasonable distance from Seattle or the Eastside for a half-day ride.

THE STATS TOTAL DISTANCE: 45 MILES TOTAL CLIMB: 2,386 FEET MORE INFO: WABIKES.ORG

05

START POINT: CAMANO COMMONS, 848 N SUNRISE BLVD STE C, CAMANO

FORKS TO KALALOCH

This scenic, relatively flat route starts on the coast and follows the US Scenic Highway 101 through beautiful old growth forest and marine adjacent terrain. This route is better for cyclists that are a bit more comfortable sharing the road with motorists, although can be completed safely for those who know the rules.

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sept/oct 2021 reflections

THE STATS TOTAL DISTANCE: 37.5 MILES TOTAL CLIMB: 1,965 FEET MORE INFO: OLYMPICPENINSULACYCLING.COM START POINT: 432 S FORKS AVE., FORKS

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PEOPLE & PLACES

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p rov i d e d b y

t h e w i g wa m

written

by

samantha lund

It’s no secret that a favorite vacation destination for Washingtonians is Arizona.

With warm weather, plenty of outdoor activities and a landscape completely opposite to ours, it’s a quick-and-easy getaway for the whole family when the weather begins to turn.

Phoenix: An Insider’s Guide Phoenix is known for being somewhat of a concrete jungle in the middle of the desert—a large city with museums, bars and one of the biggest shopping malls in the country, Fashion Square. However, if you’re looking for more of a desert vacation to relax and live like a local, we’ve got you covered.

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THE RESORT

THE HISTORY

Phoenix is a large city surrounded by smaller areas and neighborhoods, much like Seattle. To the west of Phoenix is an area called Litchfield Park, a smaller city similar to Bellevue that’s nestled within other higher-end residential areas and golf resorts.

One of my favorite memories from traveling with my dad was that he would research each area and give me the history behind each city we visited. Of course, at the time I thought he was just a genius who knew everything. If you’re looking to give your travel companions a bit of a history lesson along the way, here’s the inside scoop.

This area is home to the Wigwam, a resort and golf club that's far enough from the city to have some desert charm but with all the amenities you’d find at any highend hotel. With three restaurants, a spa, adult and children’s pools, and a golf course that would challenge any level of player, the Wigwam is a great choice for a family-friendly vacation or a couples’ relaxing retreat.

However, history had its own ideas when World War I began and the Goodyear Tire Company moved into the area, bringing jobs and creating a small city built around manufacturing for the war effort. Paul Litchfield, the owner, fell in love with the surroundings and developed the neighborhoods into the luxury area full of amenities for local families and travelers that it is now.

The area surrounding the Wigwam has a very specific aesthetic compared to the rest of Phoenix. With desert landscape to the south and west, the actual city is an oasis with several palm and orange trees. Back in 1910, Litchfield was founded by settlers who wanted to turn the area into a citrus grove since it’s near the Agua Fria River ( just east of the resort).

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FAMILY-FRIENDLY ACTIVITIES

Your little ones will be completely entertained at the resort alone: with pools to explore, family activity nights in the bar and poolside movies, they will not want to leave. If you’re traveling with a large group or in a multifamily setting, the Wigwam keeps children safe and entertained while parents enjoy a desert oasis.

Just outside the resort is the Wildlife World Zoo that features 600 acres of desert wildlife and African safari creatures. The zoo is a quick drive from the resort and also has many dining options to keep you exploring all day long. Don’t miss out on Dillon’s KC BBQ, a family-friendly restaurant in the zoo that lets you dine underwater with sharks, stingrays and exotic fish swimming around your table.

Depending on the season, the Wigwam is also a quick hop-and-skip to several sports arenas including the Phoenix Raceway, where racecar drivers practice year-round; Chase Field, which is home to the Arizona Diamondbacks and a spring training for several MLB teams; and Gila River Arena, where you can watch ice hockey, wrestling and boxing.

Before your trip, remember to check for local ticket deals to see what sporting events are happening.

FOR A COUPLE’S RETREAT

A trip for two to the desert: What could be more romantic?

With beautiful horizons and relaxing pools to dip into, Phoenix has the makings of a perfect couple’s weekend. The Wigwam will have you covered with its adult-only pool, fullservice spa and 21-and-over lounges to relax in.

If you’re going on a romantic vacation, I recommend renting a car and skipping the transportation hassle. Get a luxury ride and head to downtown Phoenix in 15 minutes to roam the Phoenix Art Museum before heading out for cocktails at From the Rooftop down the street or for music at the Nash jazz club.

Don’t forget to explore outside too. Hit the road and explore the Desert Botanical Garden for a romantic walk and farmto-table dining options. Check the dates of your stay and see if the garden is hosting one of their famous night walks lit up by lanterns and flashlights, where you can see another side of the desert.

For more information, visit wigwamarizona.com.

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PEOPLE & PLACES

T H E

T A K E A W A Y

PREP YO U R PET In the last year, many routines changed, and we’re just now beginning to get them back. Soon enough, most of us will be back in the office and our furry family members will have a lot more alone time. If you’re worried about transitioning your pet into the “new normal,” here are five tips to make the change a bit easier.

five ways to help your pet when you return to work

create new routines

Before you go back to work, try spending two weeks focusing on a new routine that fits all your pets’ favorite activities into the hours when you are home. Take earlier, longer walks and plan feeding times around your new schedule so that when you go back to the office, your pet isn’t also dealing with a feeding or walking schedule adjustment.

exercise, exercise, exercise

Dog or cat, a tired pet is happier to be alone and sleep while you’re gone. Add play time in the mornings or extend your walk and go to work assured that your pet will spend time relaxing and sleeping while you’re gone.

practice leaving and coming back

Pets can tell when you slip on some sandals and run to the garbage bins and back. Grab your work bag and keys before you leave and hover outside the front door. Practicing this

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routine will help your pet get used to it, but it will also reveal any barking, door scratching or whining that happens, allowing you to correct the behavior before it becomes a habit.

feeding place

If your pet’s separation anxiety is noticeably worse, try moving their food into a separate room and make them eat their meals alone. Your pet will learn over time that being alone means more than just your absence.

try daycare

If you aren’t eager to leave your pet alone for extended hours, try enrolling them in a day care. Seattle and Bellevue both have top-of-the-line doggy day cares that provide companionship, entertainment and distraction while you’re away.

Not to mention, you’ll usually get back a very tired pup who’s ready to just relax with you.

written

by

samantha lund

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