Living Well: April-May 2019 by Gerard O'Brien

a D D i n G l i F E to Yo u r YE a r s

april-May 2019

hoW BluE ZonEs Â®is insPirinG BEttEr hEalth anD WEll-BEinG in our coMMunitY BrouGht to You in PartnErshiP With

MARK YOUR CALENDAR! J o in in, wa l k , l ea r n & l ive better SATURDAYS: Walk with a Doc, free community exercise program, 9 a.m. Saturdays at Steen Sports Complex THURSDAYS: Blue Zones Walking Moai, 5:30 p.m. Thursdays, Mike’s Fieldhouse, 4500 Foothills Blvd. Join volunteer leaders Rob and Dana for a walk. APRIL 16: Purpose Workshop, presented for free by the Blue Zones Project – Klamath Falls and the Klamath YMCA, 6 to 8 p.m. Tuesday, April 16 at the YMCA at Fairview, 1017 Donald St. APRIL 25: Cooking Matters, a free six-week course that teaches participants how to prepare nutritious and affordable

meals. Classes start April 25 and are offered from 5:30 to 7:30 p.m. every Thursday until May 30. Held at the Friends Church, 1918 Oregon Ave. This program is for households at or below 200 percent of the federal poverty guidelines. Example: $4,000/month for a family of four. Call OSU Klamath County Extension with questions 541883-7131. MAY 16: Blue Zones Project - Klamath Falls is excited to work with the Klamath Falls City School District and JustServe.org for Give Back Day 2019. In years past, this day has led to over 5,000 hours of community service throughout Klamath Falls. This year volunteers come together again to beautify our community and demonstrate that

when we Give Back we also Get Back. Volunteer your time and energy for any of the existing projects or create your own. Visit www.healthyklamath.org/ GiveBackDay or JustServe.org. MAY 17: The third week of May is bike to work week! Sky Lakes Medical Center and Blue Zones Project – Klamath Falls are encouraging you to bike, walk or run to work. Celebrate on Friday, May 17, by grabbing raffle tickets and free breakfast at either Zach’s Bikes, Sky Lakes, or Klamath Community College between 6:30 and 9 a.m. The more you bike, walk, or run to work, the more chances you have to win. Keep up with the latest events through the Healthy Klamath community calendar at healthyklamath.org/events

GIVE BACK DAY DAY DA Give Back. Get Back.

A COMMUNITY-WIDE DAY OF VOLUNTEERING Save the Date:

Thursday, May 16, 2019 e tio

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ro ect HealthyKlamath.org

He althyKlamath.org/GiveBackDay

I N T RO DU C T I O N BY MERRITT DRISCOLL Director, Blue Zones Project - Klamath Falls

Striving for a better future for ourselves and our community

We need to work together, and make the right choices for our community. That’s why it’s essential to have a plan in place and know where we want to go.

have made changes to support the health of their employees and customers. The community has also implemented nearly two dozen policies and projects that optimize the environment for well-being.

This quote seems appropriate for this edition of our Living Well magazine that focuses on “Moving Naturally.” Moving naturally, finding balance in life, and striving for a better future for ourselves and our community is key to improving well-being in Klamath Falls.

A national Well-Being Index survey showed that Klamath Falls residents who engaged in Blue Zones Project activities showed higher levels of produce consumption and exercise, as well as increased community pride and purpose. In fact, community pride and feeling safe in our community as a whole increased by 14 percent since 2015. The numbers show that we are making improvements, however we still have a lot of work to do! The journey of striving to improve health and well-being in Klamath Falls continues.

As we all know, a bike doesn’t move on its own. Both life and bicycles need people to operate them to move forward. To move, you need direction and a purpose. We need to work together, and make the right choices for our community. That’s why it’s essential to have a plan in place and know where we want to go. Over the last few months, our team has been working with the community to create a strategic plan for the future of the Blue Zones Project work. Stakeholders and our community members have come together to form this plan, or what we call our “Blueprint,” that details our work for the next year — our goals, objectives, strategies — and how we will measure success on this journey to make Klamath Falls the best place to live, work, learn and play. Improving well-being is the primary goal of Blue Zones Project. Over the last three years, more than 6,000 residents have been involved in the project to improve their personal health, and over 70 local businesses and organizations

We are still working to increase access to local food, increase connectivity of walking and biking trails, and continuing to reduce smoking in Klamath Falls. We are also working to improve nutritious options in schools, as well as increase physical activity, and improve worksites to create a healthier environment for employees and their families to thrive. That’s a lot! And that’s why we need you to get involved! Life is all about balance and making choices — you can stay still, or consider taking your bike for a ride and getting involved on this journey to health and a better life. To learn more reach out to Blue Zones Project at bluezonesproject@ healthyklamath.org. Join us on this journey to well-being!

3 LIVING WELL

lbert Einstein once said, “Life is like riding a bicycle. To keep your balance, you must keep moving.”

TA BL E OF CONTENTS INTRODUCTION with Blue Zones’ Merrit Driscoll

BLUE ZONES PERSONAL PLEDGE

INTRODUCING THE BLUE ZONES PROJECT® What are the Blue Zones?

What is the Blue Zones Project®

What are the Power 9 Principles

MEET THE KLAMATH BLUE ZONES TEAM THE JOURNEY TO BLUE ZONES APPROVAL

8 10

COMMUTE: CHOOSING TWO-WHEELS

FINDING TIME TO EXERCISE — AT WORK

DISTRICT IS SCHOOLED IN WELLNESS

GET READY FOR SPRING AT THE POOL

WALKING PROGRAM: SUSTAINABLE & SIMPLE

MOVEMENT: PART OF YOUR ROUTINE

VEGAN EATERY: A CULINARY ADVENTURE

KFOM: A FRESH REFLECTION

CONTENT FOR LIVING WELL MAGAZINE CONTRIBUTED BY: the Herald and News, Blue Zones Project® and Sky Lakes Medical Center

17 Finding time to exercise during a busy work day; on page 17

22 School district program encourages health habits; on page 22

25 Jump in, the water’s fine at Ella Redkey Pool; on page 25

WAYS TO LEARN MORE: BLUE

BLUE ZONES PROJECT®

ZONES

Facebook

www.facebook.com/ bluezonesprojectklamathfalls

oregon.bluezonesproject.com healthyklamath.org/bluezonesproject

The Klamath Falls Blue Zones Project office is open 9 a.m. to 5 p.m. Monday through Friday at 2701 Foothills Blvd., inside the Herald & News building.

BLUE ZONES PERSONAL PLEDGE

SKY LAKES MEDICAL CENTER Facebook

COME ON BY AND SAY HI!

Our community has a great opportunity to become healthier. The Blue Zones Project strives to increase the well-being of our community; the personal pledge is a great step in that direction.

www.facebook.com/ skylakesmedicalcenter

Unhealthy messaging regularly influences us through our smartphones, TVs, and even while we are driving. However, we can be more thoughtful about making choices that lead to better well-being.

www.skylakes.org

CONNECT WITH THE HERALD AND NEWS

Facebook

The Blue Zones Personal Pledge includes tips from the original Blue Zones areas and evidence-based best practices people can take to improve how we take care of our minds and bodies. These changes can help individuals become healthier, make lasting friendships and find meaning and purpose in life.

www.facebook.com/HandN

At the end of the day, the responsibility falls on each of us to take ownership of our own lives. By completing the personal pledge, each individual takes steps toward a better self and strengthening Klamath Falls.

Instagram heraldandnews

Make the pledge today by sending in the form below.

Questions? Visit healthyklamath.org to learn more

www.heraldandnews.com

Your Pledge

Taking the personal pledge means committing to learn, measure, participate, and complete five or more actions from the personal checklist in the next six months. Tell us how you want to participate by checking the boxes below. Then sign the pledge! We will be in touch to let you know how you can get involved.

 Join a Blue Zones Project® Walking or Potluck Moai.  Attend a Purpose Workshop.

 Volunteer with Blue Zones Project or another community organization.  Join the Blue Zones Project Action Force.

By providing my contact information below, I acknowledge that I am at least 15. I accept that I am responsible for deciding, in consultation with my physician, how much I can safely do and how far I can go. First Name:

Last Name:

Date:

Email Address: If Applicable: Employer:

Zip Code: Faith-Based Organization:

School:

Cut out and mail to: Blue Zones Project – Klamath Falls, 2701 Foothills Blvd., Klamath Falls, OR 97603

WHAT ARE THE BLUE ZONES?

THE BLUE ZONES Sardinia, Italy

In 2004 National Geographic and Blue Zones founder Dan Buettner teamed up with longevity experts to study the geographic areas where people live the longest, and tried to establish common patterns of behavior among those cultures.

Okinawa, Japan

These hotspots of longevity were the Italian island of Sardinia, the Japanese island of Okinawa, the Californian town of Loma Linda, Costa Rica’s Nicoya Peninsula, and the Greek island of Ikaria.

Ikaria, Greece

First, we value our employees. While that’s easy to say from a management perspective, it’s important to be able to identify all the tangible ways which we are committed to the health and wellness of our organization. LIVING WELL

— Dennis Lee, district forester Klamath-Lake District, Oregon Department of Forestry

Loma Linda, California Nicoya Peninsula, Costa Rica

WHAT IS THE BLUE ZONES PROJECT®? What began as a New York Times bestseller by National Geographic Fellow Dan Buettner, has evolved into a global movement that’s inspiring people to live longer, more active lives. Blue Zones Project® offers a unique opportunity for individuals, organizations, and communities to make permanent changes to the environments where they live, work and play, to make healthy choices easier. The Blue Zones Project® encourages communities to make environmental, mental and social changes to improve well-being, health and longevity.

After Dan Buettner and National Geographic teams studied the Blue Zones community’s lifestyles, they found nine common characteristics that lead to a healthier and longer life, called the Power 9 Principles. The Power 9 Principles focus on improving the wellbeing of communities around the nation through changing their environments rather than lifestyles.

MOVE NATURALLY

Find ways to move more! You’ll burn calories without thinking about it.

PURPOSE

Wake up with purpose each day and add up to seven years to your life.

DOWN SHIFT

Reverse disease by finding a stress-relieving strategy that works for you.

80% RULE

Eat mindfully and stop when 80% full.

PLANT SLANT Put more fruits and vegetables on your plate.

FRIENDS @ 5

Schedule social time with friends while enjoying healthy drinks and snacks.

BELONG

Belong to a faith-based community and attend services regularly to add up to 14 years to your life.

LOVED ONES FIRST

Invest time with family – and add up to six years to your life.

RIGHT TRIBE

Surround yourself with people who support positive behaviors – and who support you.

It’s more a philosophy to change your lifestyle: To eat better, stress less, move more and to do it with love. - Tom Hottman, Sky Lakes Medical Center

A Community-Wide Approach When communities participate in the Blue Zones Project®, everyone benefits. Worksites: Workers feel better and more connected to their colleagues, so they’re more productive, miss less work, and have lower health care costs. Schools: Encouraging better eating habits, implementing tobacco-free policies, and increasing physical activity from a young age creates life-long healthy habits. Restaurants: Healthier local food options make healthy choices a breeze when eating out. Grocery Stores: Easier access to healthful and tasty foods allows families to improve their nutrition choices. Community Policy: Sidewalks, community gardens, farmers’ markets, and other community infrastructures affect a communities ability to move naturally, connect socially, and access healthy food. Individuals: From moving naturally more often to finding individual purpose in our lives, making small changes in daily routines can lead to living happier and healthier lives.

7 LIVING WELL

WHAT ARE THE POWER 9 PRINCIPLES?

BLUE ZONES PROJECT

MEET OUR COMMUNITY TEAM

MERRITT DRISCOLL

Executive director

Merritt Driscoll was born and raised in New Orleans, Louisiana. Prior to moving to Klamath, she spent two years in Tanzania as a Peace Corps Volunteer, teaching community health at the medical school, and securing grant funding to improve the school’s infrastructure and number of books in the library. She moved to Klamath Falls in 2012 and began working for Klamath Tribal Health where she ran the Tobacco Prevention and Maternal Child Health programs. In 2014 she transitioned to Sky Lakes as the intake/volunteer coordinator and then the development coordinator and grant writer at Child Abuse Response and Evaluation Services. Since 2015, Merritt has worked with Blue Zones Project, first as the project manager and now as the executive director. Merritt holds a Master of Public Health and Master International Degree from Tulane University.

LIVING WELL

Merritt’s favorite Blue Zones Project principles are Family First and Right Outlook! In her free time, she enjoys being active and spending time outdoors with her husband and two little girls.

JESSIE HECOCTA

Relationship manager

Jessie Hecocta is an enrolled member of The Klamath Tribes and is currently the relationship manager for Blue Zones Project. Jessie’s education and passion for well-being has led her to become a team member of Blue Zones Project-Healthy Klamath. Jessie has been driving the adoption of comprehensive well-being practices within a wide range of organizations for Blue Zones Project since its launch in 2015. Jessie’s favorite principle from Blue Zones Project is Right Outlook, which encompasses both Downshifting and Purpose. “Taking the time to find your sense of purpose or best self takes quiet, reflection, and internal searching.” She strives to communicate better, be a better partner, be more focused, purposeful and self-reliant. She enjoys spending time with her fiancée Ellsworth and family, reading nonfiction literature, outdoor activities, modeling, working out in the gym and with colleagues, yoga, and quiet time with a cup of tea.

Prior to joining Blue Zones Project as the public relations and marketing manager, she held various roles in marketing communications, community relations, and project management. She and her husband, Rafael, are Oregon Tech alum and have a passion for the Klamath Falls community. She loves that social connectedness is a topic prevalent in the Blue Zones research. “A common thread throughout Blue Zones Project is that our social network is so important to our overall well-being. It’s not necessarily just about eating better and moving more, the people around us are extremely impactful on the quality of our life. We need one another to succeed.” In her free time, Kendra is most likely to be found spending time with her husband Rafael and their two girls, swimming, cooking and finding time to put her loved ones first.

Kelsey was born and raised in Klamath Falls, she graduated with a bachelor of science in Population Health Management from Oregon Tech with a minor in medical sociology and psychology. Throughout school Kelsey realized that her community needed people that were passionate about health and their community which are two things that resonate with Kelsey. Kelsey did her internship in college with Blue Zones Project working on the food policy committee and working within the community. Before accepting the position with Blue Zones Kelsey worked in the Sky Lakes Medical Center emergency department as the health navigator helping people understand the health care system. In her free time, she loves spending time with her partner, David, and their dogs. Being active is an important part of who Kelsey is and she is passionate about everyday movement as well as her food and where it comes from.

9 LIVING WELL

With exception of a brief stint in the Seattle area, Kendra Santiago has lived in Klamath Falls all of her life.

KELSEY MUELLER

Policy manager

KLAMATH FALLS

KENDRA SANTIAGO

Public relations and marketing manager

The JOURNEY By BLUE ZONES STAFF

B LU E ZO N E S P R O J E C T â&#x20AC;&#x201D; K L A M AT H FA L L S

Foundational to Blue Zones Project is the idea that we need to focus not just on one piece of health, but on several fronts to ensure well-being improvement is sustained and Klamath Falls sees long-term improvement to our health.

LIVING WELL

We work to optimize the physical, social and emotional factors that comprise well-being and apply it to the places where we spend our time. One way we do this is through Blue Zones Project approved grocery stores, restaurants, worksites, schools, faith-based and supporting organizations.

In the past three years, Blue Zones Project â&#x20AC;&#x201C; Klamath Falls has worked with 67 organizations to implement best practices and make the healthy choice the easy choice. Of those organizations, we have 21 approved worksites that employ nearly 5,000 people in our community. A few highlights from our organizations

include the meditation/quiet room in the Klamath Falls City Police Department for employees to downshift, a Walking School Bus at Roosevelt Elementary to encourage active movement for students, and the Blue Zones checkout lanes at Shermâ&#x20AC;&#x2122;s Thunderbird Market to help make the healthy choice the easy choice.

For more information and to learn about upcoming events, visit healthyklamath.org

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APPROVED BLUE ZONES PROJECT ORGANIZATIONS

Becoming Blue Zones Project approved is a great way to show support for the well-being of our community and the people who live here. As an approved organization, you’ll be implementing research-based best practices that are proven to directly impact those you serve and employ. In addition, you’ll receive

support from Blue Zones Project – Klamath Falls through resources and tools such as; promotional materials, networking opportunities, social media marketing via Blue Zones Project’s Facebook page, and opportunities to co-host and sponsor initiatives that support your organizations overall mission.

Blue Zones Project Approved!

STEP-BY-STEP THROUGH THE JOURNEY TO BECOMING BLUE ZONES PROJECT APPROVED

STEP 1 The best first step for any organization is to identify a point person to coordinate on behalf of their team with Blue Zones Project.

STEP 3 Invite a Blue Zones Project team member to speak with your organization about Blue Zones Project. It helps to ensure everyone is aware of Blue Zones Project and what we’re all about.

STEP 5

STEP 2 Schedule a meeting with us to review the Blue Zones Project Pledge together, identify the great things you’re already doing, as well as new practices you can implement to create a culture of well-being within your organization.

STEP 4 Earn points toward becoming approved by implementing best practices. The best practices are outlined in the Pledge Booklets our team will provide. Suggestions are dependent on the type of organization you are representing (grocery store, restaurant, worksite, school, faith-based or supporting organization), but some examples are: • Host a healthy potluck

Create a sustainability plan. Just like your New Year’s resolutions, it’s important to plan ahead to sustain the successes of the practices that your team implemented.

• Provide walking maps to members and employees • Encourage Encoura healthier fundraisers • Create signage which promotes healthier food options, or

LIVING WELL

STEP 6

Make a big deal about it! When you’re approved, be sure to celebrate the fact that your organization is part of making the healthy choice, the easy choice in our community.

• List healthier side dishes first on restaurant menus

PEDAL POWER Get in gear to burn calories, de-stress, save money and help your environment

Why I bike to work

Biking: One of the best exercises

By ANTHONY R. IGOU

By DR. STEWART DECKER

Microbiology coordinator Sky Lakes Medical Center

Sky Lakes Medical Center

Using a bike for transportation to work started for me out of utility. We had one car in 1996 and lived close to our work sites — me at Sky Lakes and my wife at Jeld-Wen. At that time, we either carpooled or I ran to work and used the showers there. Later when we moved farther away, running was not feasible (14 miles round trip then, and now 24 miles round trip). However, the OC&E Woods Line State Trail is close to our home so I began riding my bicycle.

As a physician, I sometimes feel like a PEZ dispenser. There seems to be a pill for everything, and far too often there are more pills for the side effects from the first round of pills. More and more I am trying to focus on avoiding pills more than prescribing them, which means more and more I am trying to teach people how to be healthy without the prescriptions of “medicine.”

This means focusing on health, rather than “health care.” Obviously, and somewhat boringly, eating mostly vegetables is the No. 1 recommendation. Seriously. If I could convince people to just eat mostly plants, I would immediately retire, having accomplished the most important bit of medicine in the world. See BIKING, Page 15

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I have been riding my bike to work for more than 15 years and have realized that my body has become habituated to the routine and dependent upon a high level of movement. For me, it is a necessity to use an alternative form of transportation. It’s a way of life. It’s a habit. Habits can be developed with discipline and what was at first difficult becomes completely normal after you’re acclimated to a new routine. See WORK, Page 14

This means finding ways to treat disease and, more importantly, preventing future disease.

START A HEALTHY HABIT MAY 17 To encourage people to adopt alternative modes of transportation, the local Bike to Work Day group is hosting the fifth-annual Bike to Work Day on Friday, May 17. There will be food, prizes and an after-ride party. Please consider walking, running or biking to work on that day and start on the road to a new healthy habit!

WORK, from page 13

It is as odd to me now to drive a car in all seasons as I imagine it is for many people to think about riding a bike in adverse weather conditions. On a bike in Klamath, you can experience the sun, wind, rain, snow, lots of wildlife, and have incredible views of the outside world. It is a direct experience you cannot have driving in a car.

LIVING WELL

Commuting to work on a bike in Klamath is ideal due to our infrastructure on the bike path. Over the years it has become easier to adopt bike riding as a primary form of transportation. As a community, we increasingly understand the benefits of adopting a healthier lifestyle. More businesses and the city of Klamath Falls itself have adopted a friendly attitude toward bike riding by providing bike lockers, bike racks and shower facilities. Sky Lakes actually incentivizes people to choose alternative forms of transportation by adopting Commute Options through the Department of Transportation.

When I started riding there was a very small group of dedicated bike riders who rode to the medical center. Now we have grown to around 40. With the advent of people adopting and using our bikeways as a transportation mode to get to work, it will hopefully grow in numbers. As long

Photo courtesy Sky Lakes Medical Center

Anthony Igou, microbiology coordinator for Sky Lakes Medical Center has seen his routine bike ride to work change from what was once a necessity, to a choice of habit for 15 years now.

as bike riders and car drivers respect each otherâ&#x20AC;&#x2122;s rights and follow the appropriate laws, this should be a relatively smooth transition. Respect is the key. The benefits of commuting to work on a bike are clear to me: you save on gas, you have a direct experience to the outside world on the way to work, you get your movement in before and after work without having to put aside any extra time, you work more effectively, and you help ward off illness. It is a benefit to you, your community and your place of employment. Everyone wins! b

BIKE to work & move naturally

BIKE

RUN

not buying them when at the grocery store. It is HARD to eat well and exercise.

T 1 , 2019

MOVE NATURALLY AND ENTER TO WIN i it o e o o r locatio rom to e e tere to i a hs a

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For more information visit Facebook:

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bike, walk, run, klamath falls

BIKING, from page 13

Vegetables, however, are not the point of this article (side note: just, eat vegetables, please). This article is about how to move. Exercise will help prevent heart disease, stroke and diabetes. It will increase your energy, help you sleep, decrease osteoporosis, and help you lose weight. It helps your joints and helps avoid dementia. Here is the best kept secret about exercise: we don’t care how you do it. As long as your heart rate gets elevated 30 minutes a day, five days a week, I couldn’t care less how you do it. Thus, all you need to do is figure out how you like to exercise and do it daily.

Walking, running, jumping jacks, basketball, speed skating, biking, line dancing, or wheelbarrow races — they all count. But let’s be honest. You know that. We know that we should eat vegetables, and we know that exercise is good for us. The real question is why is it so hard to actually do those things? Why is it hard to find time to exercise, or to spend the money to eat well? Trust me. I know it is hard. I struggle with not eating waffle fries EVERY, DANG, DAY. If I have chips in the house, I choose them over broccoli every single time. In fact, the only way I keep from eating cookies every day is

Because I realize this, I now believe that part of my job is to make eating well and exercising easier. I can do this by giving you easy tips and tricks to use as an individual, like substituting sweet potatoes for potatoes, using meat as a garnish, or making huge (vegetable) stir fries that result in leftovers you can use for lunch. That’s all fun stuff to teach, but I only see 20 people each day. If I spent all day talking to everyone in Klamath Falls, worked every single day, and never took a vacation (including Christmas), it would take me three years

to talk to everyone currently living here. This is why I have started to focus on ways to make healthy choices easier for the community as a whole. This includes things like having sidewalks and parks in neighborhoods, offering free produce via the Produce Connection, and putting fruits in the grocery store checkout aisle instead of candy. No freedom is taken away, but healthy things become easier and easier to access. So, now that I have been asked to write this article, I am going to use the space to make a specific type of exercise as appealing (and easy) as I can to you: Biking. See BIKING, Page 16

‘Here is the best kept secret about exercise: We don’t care how you do it. As long as your heart rate gets elevated 30 minutes a day, five days a week.

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BIKE

W AL K

BIKING, from page 15

The reason I choose biking is NOT because I think everyone looks good in spandex. You very well might, but that has no bearing on whether or not it is good exercise (no amount of spandex will make “plate-to-mouth fork raises” a good workout). I choose biking because it is gentle on joints. Here is another dirty medical secret: everyone alive will develop arthritis eventually. If you live long enough, your joints will hurt. I am sorry, but it’s true. It’s important to have exercises that do not hurt your joints but keep you moving. Yoga, swimming, and biking are excellent examples. Here are some other reasons biking is one of the best exercises for you:

Stock image

1. It burns 650 calories an hour. That’s a lot. 2. If you bike to and from work, or the store, you save money. I bike to work every day (yes even on snow days) and last year I saved $612 in gas (I have an app that keeps track). 3. It helps the environment. That same app tells me how many pounds of carbon I *didn’t* exhaust — last year it was 1,558 pounds. That’s the same as 32 trees. 4. Let’s be honest. Spandex IS sexy. Apparently someone did a study to see who would be the most-preferred blind date — turns out it was cyclists. 5. Biking decreases stress MORE than other activities - by 21 percent!

LIVING WELL

6. Riding a bike DECREASES your exposure to car fumes — turns out the inside of your car is a cesspool of gas fumes compared to the free air outside.

7. NEVER SIT IN TRAFFIC AGAIN (but for real, follow traffic laws; you cannot go through red lights, but you can get to the front of the line.)

The people of Klamath Falls are trying to make outdoor exercise, such as biking, easier and easier. From new trails in Moore Park and Spence Mountain, to new bike lanes; the access to safe places to bike is only getting better and better.

Now, I know that’s pretty convincing, and I left out all the non-cycling specific exercise benefits, like decreased risk of heart attack, improved memory, less cancer, and longer life. However, this is only the beginning. The people of Klamath Falls are trying to make outdoor exercise, such as biking, easier and easier. From new trails in Moore Park and Spence Mountain, to new bike lanes, the access to safe places to bike is only getting better and better. On top of this, Klamath is host to some pretty spectacular bike events. We are currently working on making this years’ Bike to Work Day the biggest yet. May is National Bike Month, the third week of May is Bike to Work Week, and Friday May 17th is Bike to Work Day. Because we encourage any sort of active commuting in Klamath Falls, if you bike, walk, or run to work that week you get entered into a raffle for sweet prizes like wine, concert tickets, gift cards, and gear. Furthermore, there will be stations all over town one Friday morning where if you show up you get free T-shirts and free breakfast. I cannot think of a way to make biking more enticing. FREE BREAKFAST. It’s basically like free happiness. So. Give it some thought. Consider biking. Do it for your heart, or your knees, or your brain. And if that doesn’t work, do it for prizes and free breakfast. See you out there on May 17th. Be sure to wear a helmet. b

FIND TIME AT WORK By KURT LIEDTKE: H&N Staff Reporter Staff members of the Herald & News and Blue Zones Project — including reporter Kurt Liedtke, left, Klamath Falls Blue Zones Project Executive Director Merrit Driscoll and Public Relations and Marketing Manager Kendra Santiago — meet three times a week during the lunch hour for group exercise sessions. H&N photo by Sean Bassinger

It is no coincidence that exercise equipment sales are highest in January, right after New Year’s Eve, where often people resolve to exercise more in the new year, only to see most equipment end up in yard sales by the spring after gathering dust for months. At the Herald & News, where every day is a matter of tight deadlines and high-stress situations, several staff members have found an alternative to the excuses – exercise at work.

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Too busy to exercise?

oo busy, too tired, too much work due, or simply don’t feel like it; the excuses for many people to pass off physical activity for another day are vast.

When it comes to daily exercise regimens it is far too easy to procrastinate when going solo, but a major factor to the continued lunchtime exercise group’s success has been accountability.

For those who tell themselves they will work out tomorrow, which turns into next week and into next month – working out at the office has provided mutual motivation to taking the first step toward a healthier life. In 2018, Klamath Falls Blue Zones Project decided to move from its downtown office to a vacated wing of the newspaper’s building. Late last year, they announced an exercise-atlunch program with prize incentives for participation by newspaper staff. What began as a lunchtime curiosity has become a mainstay, with a small, but loyal exercise group meeting three times a week. Co-workers in the newsroom meeting outside of our job description is common, from group lunches to after-work social gatherings. The job of modern journalism can be a high-

LIVING WELL

Merritt Driscoll, Klamath Falls Blue Zones Project director, right, and Gerry O’Brien, Herald & News editor and general manager, perform warm-up exercises during a lunchtime exercise group session. H&N photo by Sean Bassinger

stress and high-risk environment, and sometimes co-mingling commiseration is needed to vent frustrations among peers.

MOVING ANTICIPATION TO PARTICIPATION Like many office jobs, we also spend way too much time behind a desk thinking hard, but physically moving very little. There have been many conversations about group yoga or other activities to get out of sedentary routines, but more often than not, expressed enthusiasm never materializes into actual participation. Some choose to exercise before or after work, but often family obligations, late night work-related meetings, or the enticement of the snooze bar to sleep a little longer each morning wins out. Beginning last December on

Mondays, Wednesdays and Fridays, Klamath Falls Blue Zones Project members and Herald & News staffers have collaborated on half-hour lunchtime exercise regimes. Utilizing online videos and an open floor space, the group has gone from flab to fab through various routines from highintensity cardio, plyometrics (jump training), and weightlifting, to low-key stress-relieving yoga and Pilates. When it comes to daily exercise regimens it is far too easy to procrastinate when going solo, but a major factor to the continued lunchtime exercise group’s success has been accountability. Knowing that others expect each participant to be there each designated day makes it easier to build into the daily calendar time set aside specifically for exercise without stressing that it may impact work completion by deadline.

H&N photo by Sean Bassinger

Staff members of the Herald & News and Klamath Falls Blue Zones Project meet three times a week during the lunch hour for group exercise sessions — a means to stay fit and energized for stressful work days.

FROM BEGINNINGS TO ROUTINES Though routines at first were difficult, and some of us admittedly ill-prepared for it, showing up at the initial session wearing ties and slacks, over several months of work, the lunchtime routines have become just another part of the work day. Those who participate have noticed

not only physical improvement, but more importantly for the work day a more focused afternoon and increased overall energy throughout the day. “Blue Zones Project has convinced me that a 20-minute to half-hour workout is just what busy journalists need,” said Herald & News Editor Gerry O’Brien. “For starters, it gets your mind off that pending deadline; it clears your head so you can rearrange that story that wasn’t quite working out to begin with, and, after a quick exercise regime, it energizes you for the rest of your work day; making you much more productive.” While some offices may have dedicated space for a gym, more often than not these become little more than storage space – a sad fact also true at the Herald & News. The lunchtime exercise group has proven that a gym

space is not needed, simply an open floor and willing participants holding each other accountable. Occasional passersby, be it employees or customers, show consistent curiosity, which leads to well-natured ribbing about how there’s room to join in as well.

REAPING PERSONAL & PROFESSIONAL BENEFITS “We all live busy lives, and it is hard to motivate ourselves to wake up early before the rush of the day to exercise,” said Driscoll. “For me, when I get home it’s time to hang out with my kids, so I’m not going to say, ‘I’m going to go for a quick run, I’ll see you later.’ Building exercise into our work life increases productivity, but it also doesn’t take long.”

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“That has been a huge benefit to us as well,” said Blue Zones Project - Klamath Falls Director Merritt Driscoll. “At our previous office we tried to work out regularly, but if something came up for a big project it was easy to say never mind, but when we have other people relying on us to be there three times a week we make sure to show up. Accountability is a huge factor.”

LIVING WELL

Blue Zones Project, among its many healthy initiatives for the Klamath Basin, has also developed an exercise routine that can be done at desks. Whether working at a standing or sitting desk, an exercise regimen is available to keep arms and legs moving to fulfill one of the Blue Zones Project’s Power 9 Principles – moving naturally. “It doesn’t have to be highintensity cardio, it can be just taking a lap around the office building at lunch, doing desk stretches and exercises,” added Driscoll. “Any little bit helps.”

SUCCESSFUL DIVISION OF ROUTINES

“While I’m a fan of going to the gym, it is not something I can do regularly given the hustle and bustle of newspaper work,” said O’Brien. “Blue Zones encourages me to ‘move naturally’ at work. In other words, get up and move around. That’s one way of overcoming the chained-at-the-desk mentality. A brief, daily workout is just what a reporter or editor needs to get some fresh perspective.” O’Brien noted that as a result of the exercise group he has not only experienced some weight loss, but in the afternoons he is more focused and clear-thinking; able to avoid the afternoon doldrums. While work time may be lost during the work day, the rejuvenated energy and increased focus for those who participate make up for it in increased production throughout the entire work shift.

FINDING A ROUTINE THAT WORKS Of course high-intensity cardio and strength training may not be for everyone, but starting slow and finding the right kind of routine that works within the confines of physical limitations is the first step toward a healthier and more productive worker.

Merrit Driscoll, left, executive director of Klamath Falls Blue Zones Project, and reporter Kurt Liedkte, work out during a lunchtime group exercise session at the Herald & News. H&N photo by Sean Bassinger

For an alternative accountability opportunity group exercise, Blue Zones Project offers Moai walking groups that meet regularly on Thursdays at 5:30 p.m. at Steen Sports Park. Additionally, on Saturday mornings a weekly “Walk with a Doc” group meets for a brisk walk with the added benefit of being able to chat with a local doctor. “Change is hard, and there will always be naysayers, but just stay positive,” added Driscoll. “Find what works for you to move naturally.” For exercise advice, group activity ideas and recipes, visit www.oregon. bluezonesproject.com.

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For the Herald & News/ Blue Zones Project exercise group, the model that has found the most success is to divide routines throughout the week. For the three designated lunch hour workouts, one will typically be a cardio routine, one a strength training session, and the third will be yoga or some other softer method to stretch out sore muscles.

SCHOOLED IN WELLNESS Klamath County School District program encourages healthy habits By MARCIA SCHLOTTMANN: Klamath County School District

athleen Todd hadn’t played kickball since the sixth grade. But on a Friday in March she joined several others from her workplace — she is a German teacher at Mazama High School — to vie for the title of Klamath County School District Kickball Champions. “It’s a lot of fun,” she said during a break between games.

LIVING WELL

The kickball tournament, which featured staff teams from six schools, is part of the KCSD Employee Wellness Program and is just one of many activities offered throughout the district to encourage healthy habits among staff. Last year, the district was

approved as an official Klamath Falls Blue Zones Project Work Place. The school district developed its wellness program seven years ago after a team of employees applied for and received a three-year annual grant of $25,000 from the Oregon Education Association Choice program. At the end of the three years, the school board agreed to keep the program.

Submitted photos

Kathleen Todd, top left, a Mazama High School teacher, makes a play during the Klamath County School District Kickball Tournament in March. Heidi Brookshire, a Ferguson Elementary School teacher, top right, gets ready to pitch during the tournament. Wally Hanson, left, and Chad Elbert from Henley Elementary School watch the tournament competition.

When it first started, about 50 of the school district’s 600-plus employees participated. Today, more than a third participate in some form, said Theresa Ross, who with Meghan Stock of Henley Elementary is a founding member of the program. The program’s growth came from a concerted effort to offer incentives and options for the district’s diverse employee group that works in more than 20 locations throughout the county, from Gilchrist in the north to Malin in the south. “As we progressed, we realized it’s very difficult to reach 600-plus employees, anyone from a bus driver to a principal, in all these different locations and provide things that would be suitable for all those different people,” said Ross, who teaches P.E. and health at Shasta Elementary School. “We knew we had to offer a really wide range of activities, from stress management to fitness to nutrition to team building.”

$5,000 annually for this incentive and purchases the cards from local businesses)

they complete the challenge, they receive a $10 gift card and their name goes into a drawing.

l A $100 reimbursement per employee (first-come, firstserve) for a wellness activity, including entry fees to running races or triathlon or registration costs for wellness workshops or cooking classes. It cannot be used for things such as gym memberships. Annually, $4,000 is budgeted for this incentive, Ross said. Participation has increased each year and now the district uses most of the

CHALLENGES GEARED FOR PROGRESS The plank challenge has different levels so those who have never planked before can start with small amounts of time and progress. Last year, there was a district burpee challenge. “We try to do things anyone can do,” Ross said. “The plank challenge you can do it in your living room.”

Theresa Ross leads a weightlifting session for Klamath County School District employees. Submitted photo

Ross, Stock, Laurie Ross of Lost River Junior-Senior High and Heidi Fettinger of Gilchrist Schools make up the fourmember team that operates the district’s program.

Districtwide, the wellness team provides incentives to all employees. Some of these include: l 50 percent off a 10-pass at

Asana Yoga and Sole

l 50 percent off a three-month pass at the Ella Redkey Pool l 50 percent off 10 training sessions with Klamath Strength and Conditioning l $10 gift cards from local businesses as rewards for meeting district wellness challenges (the district wellness team budgets

budgeted amount. “It’s been a super popular program,” she said. Each six to eight weeks, the team also provides district challenges. Currently, the team has two challenges: Bingo wellness and the 30-day plank. Bingo wellness includes a Bingo card sent by email to every employee. Each game card has a theme and the squares include simple tasks. Employees can do the activities and complete the squares on their own time. If

In addition to district challenges and incentives, each district site — individual schools to the district office — has a leader and team that develops incentives and wellness activities specific to that location. For example, staff at Gilchrist Schools participate in walking challenges. Falcon Heights at the end of a grading period used $100 of its wellness grant budget to hire Asana Yoga to provide a workshop for all staff.

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DISCOUNTS, REWARDS AND CHALLENGES

A few other examples: l At Malin Elementary, the wellness team hosted a cooking class — the school paid 50 percent of the cost; the district wellness grant paid for 50 percent. l At Merrill Elementary, staff could take for free, a one-day-a-week yoga class provided on site by an instructor from Asana Yoga and Sole, a local business. The district wellness grant picks up 50 percent of the cost.

Submitted photo

Klamath County School District staff participate in a weight lifting session as part of the district’s Employee Wellness Program.

‘The Blue Zones Project came at a time when we really needed some help with direction. They really helped us to understand and organize all the pieces of health and wellness. It’s not just about diet and it’s not just about fitness. There are all these other pieces that are important if you’re going to be a healthy, well person.’ LIVING WELL

— Theresa Ross KCSD Employee Wellness Program founding member

l Zumba classes and early morning strength training classes are offered at Shasta Elementary and are open and free to all KCSD employees. Ross leads the strength training class from 5:30 to 6:15 a.m. on Tuesdays and Thursdays.

NEEDED GUIDELINES AND RESOURCES When it first started, the KCSD wellness program was held together by the passion of the district staff who voluntarily ran it. That, Ross realized, needed to change. When the Blue Zones Project came to Klamath Falls three years ago, it provided needed guidelines and resources to help the district structure its program. It also provided a network of other local businesses that were doing things to promote employee wellness. The process to become a Blue Zones Project work place took three years, Ross said, but now the district has a wellness operations plan.

That plan includes a comprehensive fitness calendar of events, a twicea-year wellness team retreat, visual workplace messaging and use of social media,

email and websites to provide comprehensive information and motivation for health and wellness.

FITTING WELLNESS PIECES TOGETHER “The Blue Zones Project came at a time when we really needed some help with direction,” Ross said. “They really helped us to understand and organize all the pieces of health and wellness. It’s not just about diet and it’s not just about fitness. There are all these other pieces that are important if you’re going to be a healthy, well person.” “One of the biggest mistakes we made when we first started is jumping right in with things that a lot of people weren’t ready for. To ask somebody to go to a yoga class or a Zumba class or a strength training class if they’ve never even gone for a 10-minute walk, that’s ridiculous. You’re just setting them up to fail.” Ross hopes the program continues to grow. Plans include sending out a survey in the next month that will ask about the wellness program and get feedback on what kinds of activities employees like, what they would like to see in the future, and whether or not they feel their health or wellness has been impacted. “In five years, I hope more people are participating and it’s just part of the culture,” Ross said. “Our goal is that if you’re an employee of the Klamath County School District, you know that the district cares about your health, not just your test scores and what you can teach. We want you to be healthy, happy employees. That’s the mission.”

stroke of genius Ella Redkey Pool offers opportunities to swim into spring

Submitted photo

By LEE JUILLERAT: For the Herald & News

here are more reasons than ever to dive into the Ella Redkey Swimming Pool.

An ambitious array of programs for all ages — from toddlers to older adults — are planned this spring at the geothermally heated pool, one of the few outdoor swimming pools in the Pacific Northwest that remains open year-round. “We have this treasure

here in Klamath Falls,” says Brielle George, who took over duties as the pool’s supervisor in June 2018 and has been promoting new ways to lure new pool users. “We have infants to seniors at the pool and we want to be sure we have programs for everyone.”

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An Ella Redkey Swimming Pool class participates in one of the pool’s regularly offered Aqua Zumba classes.

Along with such existing programs as Aqua Zumba, Cardio Blast, Aqua Power and a Lifeguard Certification Course, new offerings include an Adult Stroke Clinic, Synchronized Swimming and, most uniquely of all, an Aqua Egg Hunt on Saturday, April 13. Described as a family-friendly egg hunt, George says participants are asked to bring a basket or mesh bag to collect plastic eggs from the bottom of the pool. The collected eggs will be swapped for special prizes after the hunt. Four hunts will be offered for four age groups. From 11 to 11:20 a.m., youth aged 1 to 3, who must be accompanied by a parent in the pool, will begin the hunt. From 11:30 to 11:50 a.m., 4- to 6-year-olds will locate eggs — parents have the option of whether or not to accompany their child in the pool. A third session from noon to 12:20 p.m. is for youth age 7 to 9 with children allowed to swim unaccompanied. The final session from 12:30 to 12:50 p.m. is for youth age 10 and older. The cost per child is $5 but families are invited to stay after the hunt at no extra charge for an open swim from 1 to 3 p.m.

NEW IDEAS BRING NEW COMMUNITY POOL EVENTS “That’s a fabulous idea — let’s do it!” George says of her reaction when the egg hunt suggestion was proposed from a pool user who moved to Klamath Falls from another state. “If someone has a good idea, why not, we’ll see if we can try it out.” She notes an event late last year that allowed dogs and their owners to use the pool drew a more than expected 35 dogs, including some that eagerly dove in and others that waded cautiously into the water. In addition to the one-day egg hunt, another new offering is an adult stroke clinic that will focus on proper techniques. “A strong technical foundation will ensure you will progress much faster and increase your speed over time with practice and consistency.” The clinic will include five hour-long sessions on consecutive Saturdays from April 6 to May 4 from 9 to 10 a.m. Preregistration is required and the cost is $45. Sessions will include freestyle, breaststroke, backstroke, a second breaststroke, and turns/starts/training techniques.

LIVING WELL

Synchronized swimming, a new offering that is already underway, is held Tuesdays from noon to 1 p.m. and Wednesdays from 5:30 to 6:30 p.m. Goals of the program include improving strength, endurance, flexibility and grace while performing a water ballet.

Among the returning programs is Aqua Zumba, described as invigorating workouts, held Fridays from 11 a.m. to noon beginning April 12. Classes are free with a Lap/Aqua membership or $7 for drop-in adults, $5 for seniors and students and $4 for children. Continued on page 28

‘We have infants to seniors at the pool and we want to be sure we have programs for everyone.’ — Brielle George Ella Redkey Swimming Pool supervisor



Interested in becoming a lifeguard?

The American Red Cross is offering training classes at the Ella Redkey Swimming Pool, 1805 Main St., in April and May. April classes are 4 to 8 p.m. on the 24th and 26th and from 9 a.m. to 5 p.m. on the 27th. May class are 4 to 8 p.m. on the 1st and 3rd and from 9 a.m. to 5 p.m. on the 4th. The cost is $185 while a manual costs $35, or can be digitally printed for free. Pre-registration is required and can be done by emailing bgeorge@klamathfalls.city or calling 541-273-1477. Prerequisites include: Must be age 15 or older; able to swim 300 yards continuously demonstrating rhythmic breathing, using front crawl or breaststroke; tread water for two minutes with hands under armpits; and swim 20 yards using crawl or breaststroke, surface dive seven to 10 feet and retrieve a 10-pound object, return to the surface and swim 20 yards back to the starting point with the object and exit the water in 1 minute and 40 seconds.

sPrinG ProGraMs at Ella rEDKEY Pool have you had a desire to learn proper stroke techniques, but have put it oﬀ for too long? are you looking to improve your triathlon swim performance? Do you enjoy lap swimming, but want someone to help critique your stroke? if you answered yes to any of these questions the adult stroke clinic is perfect for you. the adult stroke clinic puts emphasis on proper technique over speed. a strong technical foundation will ensure that you will progress much faster and increase your speed over time with practice and consistency. at Ella redkey Pool’s adult stroke clinic you will learn the fundamentals of each stroke while receiving individualized attention and a great workout. the stroke clinic includes five, 1-hour sessions. Your coach will provide instruction during the one-hour session and give stroke-based workouts as weekly homework to continue your education in between sessions. session 1: Freestyle, (completed april 6) session 2: Breaststroke , april 13 session 3: Backstroke, april 20 session 4: Breaststroke, May 4 session 5: turns, starts & training techniques Dates: saturdays, april 6 through May from 9 to 10 a.m. cost is $45 per person. Preregistration is required. For more information, 541-273-1477 or bgeorge@ klamathfalls.city

nEW aQua EGG hunt Be on the lookout, the Easter Bunny is coming to the Ella redkey Pool and filling the pool with eggs! Dive in from 11 a.m. to 3 p.m. saturday, april 13. cost: $5 per child

nEW sYnchroniZED sWiMMinG improve your strength, endurance, flexibility and grace all while performing a beautiful water ballet. learn the fundamentals of synchronized swimming and participate in choreographed routines. oﬀered tuesdays and thursdays from noon to 1 p.m. cost is free with a lap/aqua membership.

Drop-in costs are $7/adult, $5/senior and student, $4/child

nEW ai chi ai chi is a water-based total body strengthening and relaxation progression that integrates mental, physical and spiritual energy. oﬀered beginning in May at a yet to be determined time. cost will be free with a lap/ aqua membership. Drop-in cost is $7/adult, $5/ senior and student, $4/child

carDio Blast cardio Blast is a high-intensity, full-body workout designed to increase the heart rate and add resistance training to sculpt the arms, butt and core. oﬀered year-round on tuesdays, thursdays and saturdays from 8 to 9 a.m. cost is free with a lap/aqua membership. Drop-in cost is $7/adult, $5/senior and student, $4/child

aQua ZuMBa looking for an invigorating workout? try aqua Zumba on Fridays at 11 a.m. aqua Zumba is an invigorating workout that combines rhythm and dance steps with an exciting pool party atmosphere. it is a fun but challenging, body toning workout that has participants smiling from ear to ear. this is oﬀered on Fridays from 11 a.m. to noon cost is free with a lap/aqua membership. Dropin cost is $7/adult, $5/senior and student, $4/ child

aQua PoWEr aqua Power is a dynamic mix of cardio, core strengthening, and range of motion exercises performed in the deep end. Benefits include: trimming, toning, strengthening muscles, increasing flexibility and decreasing stress. oﬀered Monday, Wednesday and Friday from noon to 1 p.m., also tuesday and thursday from 5:30 to 6:30 p.m. cost is free with a lap/aqua membership. Drop-in costs are $7/adult, $5/ senior and student, $4/child

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nEW aDult stroKE clinic

Submitted photo

Swimmers lap up a good time at the Ella Redkey Swimming Pool.

Continued from page 26

klamathfalls.city.

says of recreational opportunities.

Ongoing Cardio Blast classes are high intensity, full-body workouts designed to increase heart rates and add resistance training. Having a blast cardio-style is offered year-round from 8 to 9 a.m. Tuesdays, Thursdays and Saturdays.

George says efforts to reach all ages stem from her growing-up years in New Jersey, explaining, “I swam from a really early age and I just fell in love with it.” After competing in high school — her events included the backstroke and 200 meter individual medley but “my absolute favorites were the relays — she continued swimming and competing because, “I loved the sport, made some amazing friends and had some great coaching.”

“When I found out it (the Ella Redkey) is an outdoor geothermal pool it just blew my mind,” she recalls, noting that along with swimming in snowy weather she savors “being able to do the backstroke and look up and see the clouds and the planes overhead.”

Aqua Power combines cardio, core strengthening and range of motion exercises done in the pool’s deep end with the goal of trimming, toning and strengthening, increasing flexibility and decreasing stress. Also offered year-round, the sessions are offered Mondays, Wednesdays and Fridays from noon to 1 p.m. and Tuesdays and Thursdays from 5:30 to 6:30 p.m. LIVING WELL

The Synchronized Swimming, Aqua Zumba, Cardio Blast and Aqua Power programs are all free with a Lap/Aqua membership or $7 for drop-in adults, $5 for seniors and students, or $4 for children. For information call 541-2731477 or visit the Redkey website or contact George by email at bgeorge@

FALLING IN LOVE WITH KLAMATH Her love for swimming and physical activities led her to major in leisure and sport management/business management at Elon University in North Carolina. A few years ago, while on a cross country road trip, she visited friends in Klamath Falls “and fell in love with the people, people who like being outdoors. It’s a playground,” George, who is an athletic and fit 35,

She also credits pool regulars, including Uwe Britsch and Nancy Rogers, who volunteer and instruct synchronized swim and master’s swim classes. “I can’t stress enough how wonderful our pool patrons are.” George says program offerings are beginning earlier than in previous years because of concerns about summer forest fires. If air quality ratings go above 151, the pool is closed. Dangerous air quality last year led to pool closures on 16 days. For more information on the Ella Redkey Pool and programs, call 541273-1477 or email George at bgeorge@ klamathfalls.city.

Here’s an easy-to-swallow prescription for your health: Walk! The Walk with a Doc program is a year-round walking model that interfaces doctor and patient. Dr. David Sabgir, a cardiologist in Columbus, Ohio, launched the program in 2005. Frustrated with his inability to affect behavior change in the clinical setting, Dr. Sabgir invited his patients to go for a walk with him in a local park on a spring Saturday morning. To his surprise, more 100 people showed up, energized and ready to move. Since that first event in 2005, Walk with a Doc has grown as a grassroots effort, with a model based on sustainability and simplicity. Here’s how it works: A doctor gives a brief presentation on a health topic and then leads participants on a walk at their own pace. Simple. The WWAD organization added an executive director in 2009 and focused on building a program that could easily be implemented by interested doctors in other cities around the country. As a result of these efforts, the reach of Walk with a Doc now extends all around the globe with more than 400 chapters worldwide! Dr. Stephanie Casey and I, then both residents at the Cascades East Family Practice program, initiated a

TIE UP YOUR LACES & JOIN IN! When: 9 a.m. Saturdays, on all non-holiday weekends Where: Steen Sports Complex (good weather at the baseball field parking lot; bad weather at the field house).

chapter here in Klamath Falls 2012. The first few walks were mostly friends and families, and now we have around 40 walkers who attend regularly. Marla Ingram, a Nationally Registered Certified Medical Assistant at Cascades East, has

attended every walk since its inception, and has been the heart of this operation; a huge shout out to her! Also the Family Medicine residents at Cascades East have been crucial in helping to staff the walks. We have more than 30 physicians who lead our walks Saturday mornings at Steen Sports Park. Our goal is to get every doc in the community to lead one walk a year. Sky Lakes Medical Center has paid our licensing and insurance fees, paid the rent so we can use Mike’s Field House for winter walks, and been instrumental in our incentive program that includes some tasty merchandise. Our walkers are resilient and determined. Indeed, one walker who is severely limited by illness is able to walk only a few yards before requiring a rest period, yet comes regularly. If I could only hand out one script, walking would be it. It is THE panacea. As the movie character Ferris Beuller said: “It is SO choice.” Come and join us and see the results! Our walkers are resilient: 2 inches of snow, no problem!

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By BROCK TREJO, MD: Sky Lakes Klamath Medical Clinic

Ready, set, & action! INCORPORATING NATURAL MOVEMENT INTO YOUR DAILY ROUTINE By LIVE YOUNG, SKY LAKES WELLNESS CENTER STAFF At Live Young: Sky Lakes Wellness Center, we help people live healthier through lifestyle changes, including eating better and moving naturally. Creating and maintaining an active lifestyle is much easier when you incorporate natural movement into your daily routine. In our busy

days and lives, it can often be hard to find time to be physically active. The good news is that even a small amount of time spent moving throughout the day can greatly benefit our health. Remember to check with your health care provider before starting an exercise program.

EASY IDEAS TO HELP GET YOU MOVING On your way

During your workday

• Take the stairs

• Suggest walking meetings

• Walk or ride a bike to work

• Visit coworkers in person instead of emailing

• Get oﬀ the bus a stop early and walk the rest of the way • Choose a parking spot farthest from the building

• Use a copy machine on the other side of the building • Go for a walk on your lunch break

While you socialize

LIVING WELL

• Suggest a physical activity with your family (play tag, soccer, or kickball; go on a bike ride) • Take your child for a walk in the stroller, or walk your dog

• Join a club (walking club, curling, cycling, hiking, birdwatching)

While you get things done • Wash your car instead of driving through the car wash • Move briskly while cleaning, gardening, shoveling snow or doing laundry (checkout our stretches on the following pages to get you ready for spring gardening!)

 The Wellness Center has a wide range of services to help support your physical activity and health needs. Our yearlong Lifestyle Change Program strives to help participants make sustainable lifestyle changes by approaching wellness in a whole-person manner, rather than with a quickfix diet. By combining instruction on nutrition, physical activity, stress management, mindfulness, and the confidence to make these healthy lifestyle changes, participants are set up for long-term success. Our next Lifestyle Change Program series starts at the beginning of April. In addition, we also offer a suite of cooking, stress management, and exercise classes. Interested in learning more? Join us at one of our upcoming informational sessions, hosted every Monday at 12:30 p.m. and every Thursday at 5 p.m. For more information about Live Young: Sky Lakes Wellness Center, please call 541-8802770 or visit us online at LiveYoung.SkyLakes.org.



PRE-GARDENING STRETCHES DEEP SQUAT Standing up, bring your feet at least shoulderwidth apart and begin to sit down and back into a squat. Sit down as far back as feels comfortable, perhaps supporting yourself with a low stool. You can also rest your arms onto your thighs as you begin to sit deeper. Eventually you may be able to relax in this pose and do a little weeding along your garden bed! Note that this stretch is very helpful at opening the hips, knees, calves, and ankles. Spending just a few seconds to a few minutes in this posture each day will make it more comfortable over time.

FORWARD FOLD Begin standing. Hinge at the hips and start to fold forward and down using bent knees. Keep your knees as bent as you need to in order to keep your belly rested onto the thighs as you fold down. This helps to release the spine, bringing space in between the vertebrae without straining the lower back. As you are folding down, you may stretch your wrists or hold opposite elbows for a deeper stretch. If you are able to maintain your balance, you can let your gaze go between your legs to help release the neck. If balance is challenging, this posture may be done holding onto a chair or a raised garden bed. Remember that the No. 1 way to prevent lower back injuries this gardening season is to bend your knees!

BRIDGE Gardening equates to a lot of hunching over the soil, so take some time to find a counter posture to help balance the body. Beginning on your back, bend your knees up so that you can plant your feet onto the earth. Keep your knees hip distance apart and begin to tilt your pelvis up as you peel your spine up and away from the earth. Keep pressing down through your feet to help lift the spine. Keep your chin off your chest as you draw your shoulder blades closer together beneath you. Either press your palms down into the earth beside you OR interlace your hands underneath your back and push the fists down into the earth to help support the lift of your heart and hips. Note that it is important not to move your neck side to side in this posture. Keep your gaze up or close your eyes as you bask in the sunlight.

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MAKING SUSTAINABLE CHANGES

PRE-GARDENING STRETCHES

Even a small amount

of time spent moving throughout the day can greatly benefit our health.

SUPINE SIDE TWISTS After Bridge pose, pull your knees up to your chest and gently rock side to side for 10 even, measured breaths. Stretch arms out to a “T” with palms facing up. Take a full inhale. On the exhale, drop the knees off to the left side, and look over the right shoulder at the fingertips. Try to keep both shoulder blades flat on the floor. Breathe 10 even, measured breaths, then roll knees up to center and drop them to the right while looking over the left shoulder at the left fingertips. Keep the shoulder blades flat, if possible, and breathe 10 even, measured breaths. Roll back to center and gently rock side to side to “massage” the lower back. This is a great pre- or postgardening stretch for your back!

WRIST CIRCLES Gardening can include repetitive movements of the hands and wrists. Try this stretch to help get your wrists warmed up and prepared! Stand with your feet forward, about hipwidth apart. Clasp your hands together in front of you, with your fingers interlaced loosely and your elbows bent. Rotate your hands and wrists one direction, then switch directions. Continue for 8-10 repetitions.

CAT AND COW STRETCH Start on all fours with your wrists under your shoulders, knees under your hips, and a neutral spine (back somewhat flat). Take a deep breath. As you exhale, pull your belly button towards your spine and round your spine toward the ceiling, tucking your tail bone and letting your head gently sink toward the floor. (Picture an angry cat.) Inhale and reverse the movement, bringing your tailbone toward the ceiling and extending your chest as your back gently arches and your abdomen moves toward the floor. (Picture a standing cow.) Keep your neck and spine aligned as you gently breathe through eight to 10 repetitions.

TAIL WAG LIVING WELL

This stretch helps mobilize your hips and your spine to prepare for planting and weeding. Start on all fours with your wrists under your shoulders, knees under your hips, and a neutral spine (back somewhat flat). Keep your shoulders still and your belly engaged as you rotate your right hip toward your right shoulder. Return to starting position. Then repeat on the left side, rotating your left hip toward your left shoulder. Continue for eight to 10 repetitions.

A culinary L adventure

iz Arraj’s quest for culinary adventure has led her on a journey she never planned, and now, it’s finding her on a life path that includes opening what could be the first vegan eatery in Klamath Falls.

By HOLLY DILLEMUTH H&N Staff Reporter

She wants the community to share the experience at Terra Veg Vegan Eatery – a modern vegan fusion restaurant incorporating her Lebanese heritage, with a bit of spice, a healthy helping of fresh herbs and vegetables and whole lot of love for food and other people. “I care about making stuff that’s going to inspire people to add more vegetables to your plate,” Arraj said.

Chef Liz Arraj presents her vegan tofu breakfast scramble at her newly opened Klamath Falls restaurant, Terra Veg Vegan Eatery. H&N photo by Sean Bassinger

Arraj served as head chef at A Leap of Taste for three years, where she mixed up options constantly for customers, both vegan, vegetarian and otherwise.

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Chef Liz Arraj debuts new vegan restaurant on East Main Street

Vegan Chef Liz Arraj chops up small potatoes as a side for her vegan scramble in her kitchen. H&N photo by Sean Bassinger

Wanting to incorporate her flare for 100 percent plant-based foods to satisfy the Klamath Basin’s taste buds for healthy vegan fare (for vegans and non-vegans alike), she grew inspired to start her own eatery.

a Spanish tapas flare, such as the falafel sandwich and the terra veg sandwich, made with house-made flat bread, vegan mozzarella and sun-dried tomatoes with roasted portabella mushrooms.

“It’s my passion,” Arraj said. “Everything’s about food in my world.”

SLICING & DICING SAVOR AND FLAVOR

Already established in the community and wanting to bring vegan fare to the area, she opened her own eatery. “I like living in Klamath Falls, I like the community, I think there is a lot of good, positive things going on,” Arraj said.

LIVING WELL

“There’s a growing awareness to try to be more healthy, with the Blue Zones Project coming in and people really working hard, there’s even more growing awareness.” “We’re all together in this,” she added. Arraj is trying to keep her menu small but flexible, especially since she’s operating the eatery herself.

Her menu, which is heavily Mediterranean, will feature plates with

For sandwiches that might normally incorporate meat such as lamb, she’ll substitute with tofu (made of soybeans) or chickpeas. She’ll also make a soup of the day and a vegan dessert. Arraj has bountiful bowls to choose from, too, including one based on her Lebanese heritage. Her dishes incorporate three house-made sauces: lemon tahini (lemon combined with sesame seed paste), chermoula (a mix of herbs, spices, olive oil and lemon juice) and a bravas (which includes a blending of paprikas, olive oil and broth).

Starting small is strategic as much as it also allows her to focus on each individual dish.

newly revived space. “The freedom to just, like, create and have fun in your kitchen is very important to me.”

“It’s always easier to add than to take away,” Arraj said, of the small, but flavorful menu. “Not only do I care about good food, I care about good customer service.”

CREATING A MODERN, YET HOMEY SPACE

“Play with your food, always,” Arraj said. You won’t find a recipe untouched by experimentation in her kitchen, where variation is queen. “A recipe is just a suggestion,” Arraj said. “I think you should always change it.” That’s how she taught her students at Klamath Community College during the culinary series, “Around the World in eight days,” and it’s how she wants to operate her new vegan eatery. “I keep it not militant,” Arraj said, with reggae tunes playing softly in her

H&N photo by Sean Bassinger

Walking in to Arraj’s vegan eatery on East Main Street, the modern, yet homey space is aglow with natural light and earthy tones mixed with old, red brick. The space revives the spirit of a long gone Greenway Ecomart, fitting Arraj’s style perfectly. The previous owners added solar panels on the roof and had a garden in the back behind the building. She plans to revive the garden this summer. “They really cared about the environment,” Arraj said. “I feel like having this in here is honoring (and) kind of carrying on their vision for environmentally friendly.” Arraj is of course making the space her own, and something she wants to share with the community. “Make yourself at home,” Arraj says.

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Arraj said she’ll also carry nonMediterranean fare, such as that featured on Taco Tuesday.

One of the main dining areas features several shelves and decorations at Terra Veg Vegan Eatery along East Main Street.

Around the room is décor she’s either ordered or built herself, including a multi-use bench with storage space and tables she discovered at Keeper’s Corner down the street. Visitors to the new restaurant can be seated at tables, benches, or stools at the bar where they can talk to Arraj as she prepares a meal. Dishes incorporate foods from far-away lands, many of which she hopes to explore once the eatery is established.

HONORING HER COOKING HERITAGE

LIVING WELL

Much of Arraj’s décor showcases her roots as well, such as a colorful array of mortars and pestles of different colors positioned near her menu.

Arraj’s cooking roots stem from training by vegan fusion chef and author Mark Reinfeld. She also earned the T. Colin Campbell Center for Nutrition Studies Certificate in Plant-

based Nutrition, according to a previous H&N story. Arraj has for the past two years contributed recipes for the Community Supported Agriculture (CSA) of Katie Swanson, who continues to lead the board of directors for Klamath Falls Online Market. “Once a week, when they pick up their food, they get a recipe from me,” Arraj said. “This year’s growing season, my focus is when she starts producing vegetables, a lot of my vegetables will be coming from her,” Arraj added. “I’m super excited about that.” “I wish that more restaurants would get involved with that,” Arraj added. “I think it really is important that we focus, even though it is challenging, to get like-focused on produce in Klamath County. We have a short growing season. Just working together like small businesses and small farmers is I think extremely important.”

Chef Liz Arraj stands at the front counter of her restaurant, Terra Veg Vegan Eatery, on East Main Street. A collection of mortars and pestles are part of the atmosphere Arraj has created. H&N photos by Sean Bassinger

Arraj said hers is an atypical kitchen in that it came with the sink, but she’s added everything else, including a hooded-oven. There’s no microwave to be found and she likes it that way. “I have 14 solar panels on my roof and I really want to utilize what nature is providing,” Arraj said. Arraj also composts all of her kitchen scraps. She keeps all of her kitchen ingredients and seasonings visible for customers to see, as well, providing the meal with a side of transparency. “I’m a very visible person so I like to see everything that I’m working with,” Arraj said. Arraj cooked up a tofu scramble with potatoes and homemade pesto for H&N staffers. “I really am a fan of cast iron, especially when you’re cooking tofu scrambles,” Arraj said. Arraj grew up home-schooled, as she says, “off the grid” between Chiloquin and Crater Lake National Park. “The winters were pretty hard when I was a kid,” Arraj said, adding that her family spent a lot of time in Baja, Mexico. Arraj grew up traveling with her parents and younger brother, and even made a stop in Paris when she was 15. The freedom afforded by travel prompted a love for it, and for a variety of foods. She also grew up baking the family’s bread starting at age 9.

Making time for good food is integral to a full life for Arraj. “I think we’re sort of losing touch of that kind of hands-on food preparation thing because we’re so busy and we don’t have the time,” Arraj said. She’s hoping to incorporate small cooking classes at the restaurant and would like to work with Klamath Community College on the concept to do so.

Chef Liz Arraj chops up mushrooms for her vegan breakfast scramble at her recently opened restaurant, Terra Veg Vegan Eatery. H&N photos by Sean Bassinger

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“And it just developed from there,” Arraj said.

As far as her eatery and the lifestyle she leads as it pertains to food, Arraj has received more than a few questions since changing to vegan more than six years ago. “One of the things I get is, “Oh, you’re vegan, you must eat plain tofu and wheat grass,” Arraj said. “It’s like, ‘No, I do not. I’m like, that’s gross,’ ” she said, with a laugh. “But thank you, come over to my house and I’ll cook you food and you’ll change your attitude.” It was actually a lifestyle change more than six and a half years ago that started Arraj on a path to food wellness. “I knew that it would have to be a lifestyle change,” she said, noting a diet just wouldn’t work. Arraj was having serious health issues, and with a son in high school, she wanted to ensure she’d be around him for him. “I went literally from eating a Western diet on Sunday to eating green on Monday,” she said. “Luckily I found something that worked.” Through that process, Arraj discovered a vegan fusion chef who conducts vegan workshops in Portland. “I went up there for a five-day training and basically, at the time I was still eating eggs and cheese once in a while,” Arraj said. “Then I decided, I’m going to try it, and I lost even more weight. And so, all told, I lost a total of 165 pounds.”

IF YOU GO: What: Terra Veg - Vegan Eatery Where: 249 E. Main St. (site of former Greenway Eco Mart) When: Open for lunches 11 a.m. to 3 p.m. Tuesdays through Saturdays

She then pursued more training from Reinfeld and sought to start classes at Klamath Community College for others like herself. From there, she was offered a job at A Leap of Taste as head chef. “Baby steps all the way evolved into the right path,” Arraj said. “The kitchen’s my happy place. I really like making food, feeding people.” She encourages others to take baby steps, too, when it comes to a change in lifestyle. One of her students said that they prefer to eat meat but that they would like to try “Meatless Mondays” to better their health. It’s also a way to get creative in the kitchen by adding more color and vegetables to the daily diet. “To think that one day you wake up and you want to make a change that’s not realistic, it’s not how things go on any level,” Arraj said. “So just making baby step changes.” Rather than boring or bland as some would suggest, Arraj said vegan is “user-friendly” and believes it’s open to variation and variety. “Get your friends and family involved,” Arraj said.

LIVING WELL

Adding spices and fresh herbs can make all the difference for a dish, she said.

“Make it a fun experience because so many things get lost of not sitting down and having a meal together,” she added. “That’s so important to stay grounded and grateful in life.”

H&N photos by Sean Bassinger

Chef Liz Arraj prepares her vegan tofu breakfast scramble at her newly opened Klamath Falls restaurant, Terra Veg Vegan Eatery.

Klamath Farmers Online Market

Fresh & local fare prompts a pause, opportunity for reflection By HOLLY DILLEMUTH

The vendors even give you a reminder call if you’re running a little late, like I was, to pick up my items.

H&N Staff Reporter

A GATHERING PLACE

love food.

Okay, who doesn’t? But fresh and local fare, now that’s where it’s at. Ever since I learned of the concept of an online marketplace, namely Klamath Farmers Online Market, I was intrigued. I’m talking about a virtual marketplace right here in Klamath Falls where you can select fresh and local produce all year long, and a way that truly connects farm to table. But as with all of the best intentions, busyness can get in the way. Maybe you’ve wanted to give the marketplace a try, too, or maybe you’re reading about it for the first time. Either way, springtime is a perfect season to try it out as the days are getting longer and the list of produce available at the marketplace longer still. The marketplace, which started up a couple years ago in downtown Klamath Falls has some new views. The market and its friendly volunteers relocated to the Herald and News building, along with the Klamath Falls Blue Zones Project, in 2018. The volunteers are welcoming and helpful, especially for someone new to the process

H&N photo by Holly Dillemuth

of ordering and picking up the items. Tuesdays are for ordering online and Thursdays are the big day to pick up your produce.

CHOOSE AND CLICK As Tuesday arrived, I set out to order a variety of foods from the marketplace online to really get a feel for it. With just a click of the mouse on the KFOM website, I picked out maple bacon from Josh McPherson’s High Desert Highlands, eggs from the farm of Billie Jo Leach, garlic powder from Maxine’s, and micro greens and spinach from Simple Gifts. Oh and then two kinds of potatoes. Omelet fixings for days. All I needed to do was set up an account, select my order by 10 p.m., and be ready to pick them up on Thursday. I admit, this did prompt me to slow the pace a little bit and make sure I ordered on time.

The marketplace doesn’t have the set up yet for credit or debit cards, but the talk is that they are working toward this model. They also take the Oregon Trail card, making it accessible for everyone. For now, they prefer exact change in cash or by check to each individual vendor. It did require some slowing down to organize this, but who doesn’t need to slow down a little bit? We move at such breakneck speed most days, whether meeting a deadline for work or tending to our families. This marketplace really gives you a chance to pause and think about where you’re buying your food. With envelopes of cash and checks in hand on Thursday, I walked to the marketplace side of the Herald and News building to be greeted by friendly vendors – Josh McPherson (and his little sidekick Sawyer McPherson) and Kent Simons.

If you come early, it’s akin to the Saturday Farmers Market downtown, a gathering place where neighbors can catch up. Again, this kind of slow-down, especially when it’s not yet market season, is so valuable and is one of the things that adds even more value to living in Klamath Falls. It was great knowing I was helping support local folks, too, who I’ve met and worked beside, and even better as I put together a true country breakfast of eggs and bacon (I am not vegan, by the way) originating from and prepared in Klamath Falls. Whether you need that extra ingredient for a fresh salad this week, or want to grab your full grocery order, give Klamath Falls Online Marketplace a try. To learn more, it’s easy – go online to www.kfom.org.

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Do you want year-round access to local produce, dairy, meat, & eggs? Extend your farmerâ&#x20AC;&#x2122;s market experience at KFOM.org! Local farmers & ranchers have food for you year-round.

Visit KFOM.org to learn more and pre-order direct from local farmers. Orders are due Tuesday nights. Pick up your order every Thursday evening at 2701 Foothills Blvd. Questions? Contact info@kfom.org or 541.359.2802