Living Well December-February by Herald and News

ADDING LIFE TO YOUR YEARS

HOW BLUE ZONES PROJECT™ IS INSPIRING BETTER HEALTH AND WELL-BEING IN OUR COMMUNITY BROUGHT TO YOU IN PARTNERSHIP WITH

Dec 2016–Feb 2017

INTRODUCTION BY Kelley Minty Morris Klamath County Commissioner, Board Chair Co-Chair of the Blue Zones Project Steering Committee

I am grateful to have been part of the Blue Zones Project effort since it began in Klamath Falls in 2014. I have had the honor KELLY MINTY of seeing it grow from a MORRIS small group of roughly 25 people committed to making Klamath Falls an even better place to live, to thousands of Klamath Falls residents joining the movement in numerous ways. As both a long-time resident and public servant, I strive to leave Klamath Falls and Klamath County a better place than when I joined the Board of County Commissioners in 2014. Health and well-being have always been priorities in my life, and this prioritization helps me to better serve Klamath County. The Blue Zones Project means a lot to me on a very personal level. Exercise has always been a big part of my life, and the project encourages more natural movement. For me, this means time hiking with the people I care about, spending time on a yoga mat, and engaging at a local fitness facility with likeminded friends. With my busy life as your county commissioner, I am often running from one meeting to the next. The project reminds me to take time to slow down each day and de-stress; even a few minutes each day allow me to do so. I have been allowed to further confirm my purpose in life is to serve others, and I am fortunate to be able to do so for the people of Klamath County. An extension of my prioritization of health and wellbeing includes eating a healthful diet; and while the project doesn’t promote a specific diet, it is a great reminder to add more fruits, vegetables, beans and nuts to my diet to ensure I am getting my share of healthy nutrients. I’m often teased by my coworkers, good naturedly, about the “strange things” I eat. Most importantly, the Blue Zones Project principles promote connecting with the people around me in a meaningful way. The people in my life are constant reminders that friendship and love are the foundation of a happy, healthy life.

The Blue Zones Project is designed to make healthy choices easier. The project does this by encouraging changes in our built environments and social networks, and often involves suggesting policy changes throughout our community in places like worksites, schools, restaurants, grocery stores and neighborhoods. By helping people live longer and better through behavior change, communities can lower healthcare costs, improve productivity, and enjoy a better life. The program is based on principles realized during an eight-year worldwide longevity study by National Geographic and detailed in the book “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest” by Dan Buettner (For more go to www.bluezonesproject.com) We certainly don’t expect things to change overnight; but with small changes to the places where we spend our time, and commitment to prioritizing wellbeing, our community can look forward to better health for current and future generations. I encourage residents of Klamath County to take advantage of the opportunities existing around the Blue Zones Project. Whether it be encouraging your employer to take on the worksite pledge, to attending a purpose workshop; the resources are available to anyone in the community who has an interest in learning more. Sky Lakes Medical Center and Cambia Health Foundation have made an investment in our community, and Klamath County has done the same by participating in the project as an approved workplace. Employers working with the Blue Zones Project in other parts of the country have seen measurable, positive results in employee health, productivity and most importantly, happiness. The efforts of Klamath County only scratch the surface of how impactful the Blue Zones Project can be, but in the long run, we expect the same for all residents of Klamath Falls: happier, healthier and more productive residents. Now who wouldn’t want that? Join me in being part of the movement that is transforming the well-being of our community and making healthy choices easier. Go Klamath!

TABLE OF C O N T E NTS INTRODUCING THE BLUE ZONES PROJECT®

What are the Blue Zones?

What is the Blue Zones Project®

What are the Power 9 Principles

MEET YOUR LOCAL BLUE ZONES STAFF

WHAT’S IN A LABEL?

FAITH AS PART OF A BLUE ZONES LIFESTYLE

GET TO KNOW YOUR BLUE ZONES NEIGHBORS

PERFECT POSTURE

RESOLUTION ROAD MAP

18-19

LOCAL WAYS TO IMPROVE YOUR HEALTH

BLUE ZONES POWER PRINCIPLE “BELONG”

KLAMATH HEALTH STATS

SUBWAY SANDWICHES:

A First for Blue Zones Approval

MOAI

HANDY HINTS

RECIPES

THE BENEFITS OF WALKING

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

Learn how to read food labels and start making better choices for your health on page 10

How can faith improve your health? All is revealed on page 22

What is a Moai and how can you join one? Find out on page 28

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WHAT ARE THE BLUE ZONES? 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.

THE BLUE ZONES Sardinia, Italy Okinawa, Japan Loma Linda, California Nicoya Peninsula, Costa Rica Ikaria, Greece

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.

WHAT IS THE BLUE ZONES PROJECT®? The Blue Zones Project will add life to your years, and, coincidently, it may also add years to your life. - Cort Cox, Klamath Falls’ Blue Zones Project® engagement lead

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.

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.

WINE @ 5 If you have a healthy relationship with alcohol, enjoy a glass of wine with good friends each day.

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.

Read more in-depth info about each Power 9 Principle starting on page 8

- 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 healthcare 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.

LIVING WELL

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.

“It’s more a philosophy to change your lifestyle; To eat better, stress less, move more and to do it with love,”

WHAT ARE THE POWER 9 PRINCIPLES?

MEET YOUR LOCAL BLUE ZONES STAFF By Johanna Berhnard, H&N Staff Reporter

A community-wide desire to create a healthier Klamath Falls sparked an initiative. In 2014, around 25 community members traveled to Portland for the first Oregon Healthiest State Summit. It was there that they caught the attention of the event organizers. Klamath Falls was later assessed to see if it could be a Blue Zones Project demonstration community. The city was successfully chosen, and Klamath Falls is working toward becoming a Blue Zones Project certified community.

Since the local project began in January, seven restaurants, six work sites, four schools, a grocery store and a church have been Blue Zones approved, and the Blue Zones team in Klamath Falls aren’t stopping there. Community Program Manager Jessie DuBose is confident that the entire city will be Blue Zones approved within three years. “We’re far ahead on all of our metrics,” DuBose said. “We had four schools become approved, so it’s been exciting.”

JESSIE HECOCTA Age: 31 Hometown: Klamath Falls, OR Position: Organization Lead

Before joining the Blue Zones Project as an Organization Lead, working with work sites, grocery stores, restaurants, schools and as a purpose workshop facilitator, Hecocta worked for the Klamath Tribal Health and Family Services and sat on various community groups, one of which was Healthy Klamath, she said.

“Through being in that group, I knew about the Blue Zones Project and what was likely to come,” she said.

Hecocta works with the local schools and said the greatest thing the Blue Zones Project has done to date has been assisting schools in implementing ‘walking school Healthy Klamath initiated reaching out to the Blue Zones Project buses.’ during the Oregon Healthiest State Summit to bring the focus of the Through the Walking School Bus project to Klamath Falls, Hecocta Program, bus drivers drop students said, adding that she was in at a drop-off site in the morning, those meetings and encouraged rather than in front of the school, her colleagues there to pursue and the students and volunteers walk to school, Hecocta said. the project.

The distance ranges from a quarter of a mile to a full mile. At Roosevelt and Ferguson Elementary Schools, Hecocta said she helped host and organize their first walk to school days, by setting the date, time and place and rallying the volunteers. “You can really tell that the kids who come are really excited,” she said. “Even the parents are really happy, and volunteers say, ‘I wish that I could start my morning every day like this.’” Hecocta said she wants to coordinate more with the school district in 2017.

The Blue Zones Project team consists of five staff, along with hundreds of volunteers and other community organizations. Together, they have been working to improve the health and wellbeing of the local community. There have been many success this year, DuBose said. “It’s been fantastic. We have a really super enthusiastic community.”

team, including the Ruddy Duck Restaurant for its innovations with its greenhouse and menu, DuBose said. The Food Justice Subcommittee was also recognized for its work with food pantries and the Food Bag project in the Klamath-Lake Counties Food Bank to increase the nutritional quality and the amount of food donated through the food bank.

Locally, four Subway restaurants became the first franchise ever to become Blue Zones approved. Two organizations received national awards from the Blue Zones national

“The hardest part for our team is keeping up with the enthusiasm in our community,” DuBose said. “We have so many people who want to do so many things.”

Looking forward to 2017, the Blue Zones Project staff want to reach out to more people within the community, such as the Hispanic population, who are underrepresented, DuBose said. The team also wants to work with more men, churches and form more walking Moai groups. The community is encouraged to get involved however they can, whether it be as individuals, through the workplace or a civic organization, stopping by the office on Fifth Street or attending an event. Meet four of the five people who put it all together:

CORT COX Age: 26 Hometown: Merrill, Oregon Position: Engagement Lead

After working in youth development, Cox joined the Blue Zones Project as the Engagement Lead, working in marketing, public relations and striving to increase awareness and individual engagement in the project.

lifestyle on a semi-regular basis, he said, and bikes to work when the motivation strikes.

Cox is looking forward to evolving in his position “Now, I try to have the ‘Plant Slant,’ so I don’t as Engagement Lead, he said. By taking a firmer eat a lot of meat in general and I don’t even buy grasp on his role and finding more ways to get meat,” he said. “I don’t remember the last time I the word out about the project, he wants to bought meat or cooked meat at my house.” encourage more people to get involved in ways Cox incorporates guided meditations into his that are meaningful to them.

LIVING WELL

In March, the Blue Zones Project threw a launch party, which Cox ranks as one of his favorite accomplishments due to the number of people When Cox started at the Blue Zones Project, that came out to celebrate, around 1,500, he said. he said he became a weekday vegetarian to gradually wean meat out of his diet, according “Hearing from our national team over and over to the ‘Plant Slant’ Power 9 Principle, but found about the enthusiasm that our community has himself eating more meat on the weekends for the project rivals the most enthusiastic than he ever had before. He stopped after a communities that our national team's members month a half. have seen to date,” he said.

MERRITT DRISCOLL Age: 32 Hometown: New Orleans, LA Position: Project Manager Driscoll is the behind-the-scenes person who works on data and tracking to make sure the team stays on track and meets its milestones, she said. She also leads the Tobacco Prevention Committee. Driscoll moved to Klamath Falls four years ago after working for the Peace Corps in Tanzania with her husband. Sticking to a deal she made with him after he followed her to Africa for her job, she said it was only fair that she follow him to Klamath Falls for his job. Over the years, Driscoll has been involved in tobacco prevention and tribal child health with the local tribes, and the child abuse program at the Sky Lakes Medical Center. “I was looking to get back into public health and an opportunity with the Blue Zones came along and I’m super passionate about health and wellness,” she said. “I was excited about the project so I applied.” Driscoll admires the community enthusiasm in Klamath Falls and enjoys hearing the personal stories of change and how the project impacts individuals, some of whom have lost weight or have lower blood pressure, she said. Driscoll herself recently became a vegetarian. “It’s really exciting to be part of a movement that people are so passionate about,” she said. The Blue Zones Project is planning a community-wide give back day, which Driscoll is excited about, she said. Last year the county school district did something similar and cleaned all the windows downtown and revitalized certain areas with a fresh coat of paint. Blue Zones plans to expand on that and make it a community event. “Another exciting thing is the fair this year,” she said. “It’s going to be a Blue Zones Project fair and it’s going to be Power 9 focused and create awareness around the Blue Zones Project and get people excited and enthusiastic about the project.”

WHAT IS YOUR FAVORITE POWER 9 PRINCIPLE AND WHY? Cort Cox “I love meeting new people and I’m very social and like to be out and about, getting to know people and making social connections and the project is really rooted in that idea of creating meaningful social connections with people. ‘Loved Ones First,’ because it sort of validates that predisposition that I’ve always had to be out and talking, getting to know and connecting with people. I rarely miss an opportunity to be social. Also, ‘Wine @ 5,’ but I’m more of an IPA person.” Merritt Driscoll “I love ‘Loved Ones First’ because I love spending time with my family and I prioritize that. Since working for the Blue Zones Project, I became a vegetarian so ‘Plant Slant’ is also up there, and ‘Move Naturally,’ I love to exercise and be outdoors.” Jessie Hecocta “The ‘Down Shift,’ so really taking that time to find your sense of purpose or best self-reflection. I’m an individual who really enjoys to do a lot of internal searching and so, ‘What are my emotions telling me?’ or ‘How can I communicate better?’ or ‘What can I do to be more balanced, more focused, driven, self-reliant?,’ and I feel like the downshifting plays into all of those, specifically the ‘finding your sense of purpose’.” Erin Cox “Primarily, I think ‘Loved Ones First’ is a huge one, mostly plant based diet, but I think really focusing on your friends and family and taking time to downshift are two of the most important. I love all of them.”

A few years ago, Cox (who is no relation to Cort) became a life coach, a wellness writer and a published author. Prior to that, she was an engineer. Her role as one of the Blue Zones Project’s Organization Leads combined all her passions, she said, as she works with work sites, grocery stores, restaurants and churches.

good decisions or bad decisions,” she said. “I think if you’re shown tons of advertisements for junk food and you’re hungry, you’re more likely to choose junk food. But, if you go to a store where the fruits and vegetables are featured, you’re going to be more likely to choose that.” One of Cox’s clients is Sherm’s Thunderbird. The work the Blue Zones Project has done to benefit the grocery store is meaningful, she said, because Sherm’s is now able to feature healthy things and give out recipe cards to a wide range of socio-economic classes.

After reading, “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest,” written by the founder of the Blue Zones Project, Dan Buettner, Cox said she went to the public meetings in Klamath Falls and was fascinated with the whole concept. In the coming year, Cox wants to improve communications “I think this community could between the Blue Zones Project use this program tremendously,” and members of the community she said. “I see such benefit in it who may not gravitate toward and it has the potential to really the project. work because we’re working in policy and with so many parts “I think that 20 percent of the of the community. It needs to be population are on board right everywhere.” away,” she said. “Then I think there’s going to be that group Cox has three children and said in the middle that’s going to be implementing Blue Zones in harder to reach. I think even schools is so beneficial for the people who might have been wellbeing of all the children. suspicious or unsure of the Blue Zones Project at first, we are “I love wellness. I love how our starting to see movement in a lot environment really helps facilitate of those populations.”

VOLUNTEER Want to wake up with a purpose each day and lend your talents to help out around the community? Volunteer! The United Way of the Klamath Basin Volunteer Center helps connect volunteers of all ages to help a wide variety of public and private agencies with special community projects and/ or year-round programs. Volunteer opportunities are available at unitedwayoftheklamathbasin.org. For more information, call United Way at 541-882-5558.

BECOME AN AMBASSADOR Become a Klamath Falls Blue Zones Project ambassador through local ambassador training. Are you passionate about health and believe anyone can improve their health using the right tools? Ambassadors are the catalysts and driving force behind the Blue Zones Project. For more information about becoming a Blue Zones Project ambassador, email bluezonesprojectklamathfalls@ healthways.com. LIVING WELL

Age: 40 Hometown: Watertown, SD Position: Organization Lead

TAKE ACTION TODAY!

ERIN COX

Jennifer Newton is a registered and licensed dietitian, and certified diabetes educator practicing at Sky Lakes Wellness Center. She recently earned her Master’s degree in Public Health, and is passionate about helping people understand and use nutrition to promote better health.

So sweet it isn’t! The average American consumes 20 teaspoons of sugar per day. This is more than double the recommended daily limit of 6 teaspoons for women and 9 teaspoons for men. One 12 ounce soda contains 8 teaspoons of added sugar.

WHAT’S IN A LABEL? By Jennifer Newton, RD, CDE, MPH

o you ever wonder what is in the food you eat? Enter the Nutrition Facts label, a panel with the nutritional description of the packaged food. It helps you determine how a food fits into your lifestyle. While the Nutrition Facts label contains important information, interpreting it may be challenging. Here’s a quick guide to understanding what the label tells you. First, pay attention to the serving size. The nutrition information such as calories, carbohydrates and protein is based on the listed serving size. If you eat a portion equal to two servings of a food, you get twice the number of calories, fat, protein and other nutrients listed on the food label. If you are comparing the nutrition information of two separate foods, start with the serving size. Differences in calories or other nutrients may be due to different serving sizes. Next, make the calories count. Consider the nutrients you are getting for the calories. Choose fats wisely. Limit the amount of saturated and trans fats you eat. These fats are linked to an increased risk of heart disease and higher cholesterol levels, among other health conditions. Instead, most of the fats you eat should be monounsaturated and polyunsaturated fats that are found in nuts, avocados, fish and olive oil. Replacing saturated and trans fats with mono- and polyunsaturated fats can improve blood cholesterol levels, decreasing the risk of heart disease.

Choose foods low in sodium. Too much salt can increase your risk of high blood pressure, heart disease and stroke. Processed foods contribute more to our intake of sodium than the salt shaker. Total daily sodium intake of less than 2,300 mg may reduce the risk of high blood pressure, according to research. Those who are salt-sensitive may benefit from limiting sodium to 1,500 mg per day. Use the food label to choose foods lower in sodium. Unprocessed foods such as fresh fruits and vegetables are naturally low in sodium. Choose healthy carbohydrates. Carbohydrates make up more than half of the calories in the American diet. Carbohydrates include both healthy sources (such as whole grains, fruits, vegetables, beans, legumes) and unhealthy sources (such as foods with added sugar, white bread, white pasta, etc). Because the amount of carbohydrates we need each day varies based on our unique characteristics such as age, activity level and health goals, focus on choosing healthy carbohydrates throughout the day.

LIVING WELL

Limit added sugar. Food labels tell you the amount of sugar in a food. Currently, this includes both sugars from natural sources, such as fruit, as well as added sugar, such as fruit juice concentrate. In addition to looking at the food label, scan the ingredient list for sugar ingredients. There are many different names for sugar ingredients, such as high ď&#x20AC;¸

2,300 mg of sodium = approximately 1 teaspoon of salt

Select foods high in fiber. A low intake of fiber is linked to increased rates of heart disease, metabolic syndrome, and certain cancers. Aim for 5 to 10 grams of fiber per meal. Whole grains (such as whole wheat bread, bran cereal, quinoa, and barley) and beans are good sources of fiber. Fruits and vegetables are also good sources of natural fiber.

Serving Size

This section is the basis for determining number of calories, amount of each nutrient, and %DVs of a food. Use it to compare a serving size to how much you actually eat. Serving sizes are given in familiar units, such as cups or pieces, followed by the metric amount, e.g., number of grams.

Amount of Calories

If you want to manage your weight (lose, gain, or maintain), this section is especially helpful. The amount of calories is listed on the left side. The right side shows how many calories in one serving come from fat. In this example, there are 250 calories, 110 of which come from fat. The key is to balance how many calories you eat with how many calories your body uses. Tip: Remember that a product that’s fat-free isn’t necessarily calorie-free.

Limit these Nutrients

Eating too much total fat (including saturated fat and trans fat), cholesterol, or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers, or high blood pressure. The goal is to stay below 100% DV for each of these nutrients per day.

Get Enough of these Nutrients

Americans often don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients may improve your health and help reduce the risk of some diseases and conditions.

Percent (%) Daily Value

This section tells you whether the nutrients (total fat, sodium, dietary fiber, etc.) in one serving of food contribute a little or a lot to your total daily diet. The %DVs are based on a 2,000-calorie diet. Each listed nutrient is based on 100% of the recommended amounts for that nutrient. For example, 18% for total fat means that one serving furnishes 18% of the total amount of fat that you could eat in a day and stay within public health recommendations. Use the Quick Guide to Percent DV (%DV): 5%DV or less is low and 20%DV or more is high.

Footnote with Daily Values (DVs) LIVING WELL

The footnote provides information about the DVs for important nutrients, including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories each day. — The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. That means you should try to stay below the amounts listed.

fructose corn syrup, maple syrup, honey and evaporated cane juice. While some

YOUR HEALTHY SHOPPING LIST

may appear healthy, added sugar is added calories with no added nutrition. Choose foods that have little or no added sugar. The % Daily Value (%DV) is based on a 2000 calorie diet, which may be more or less than you need. It can still help us limit lesshealthy nutrients and help us get enough

HEALTHY FATS Avocado Coconut Oil Natural Peanut Butter Nuts - Walnuts, Almonds, Hazelnuts Flax-seed 80% Dark Chocolate

healthier nutrients. A %DV of 20% or more is considered high while a %DV of 5% or less is considered low. Use the %DV to: • Choose lower amounts of: saturated fat, cholesterol and sodium • Choose larger amounts of: fiber, vitamin A, vitamin C, calcium and iron Changes are coming to the Nutrition Facts label! New guidelines will make it easier to read and understand the information the food label provides. Serving sizes will be adjusted to reflect the amount people typically eat or drink at one time, and the amount of sugar added to any food will be listed separately. Potassium content will be included on the label. These and many other changes will be in place by July 2018. Confused?

The

Nutrition

Facts

label

provides useful information, but don’t let it overwhelm you. If you are just beginning to

HEALTHY CARBOHYDRATES Vegetables Legumes Beans Whole grain breads Quinoa Whole grain couscous Whole wheat pasta Brown rice Fruit Oatmeal HEALTHY PROTEIN Chicken Turkey Fish - Salmon, Cod, Tuna, Halibut Fresh lean meats (vs processed) Lamb Eggs Greek Yogurt Cottage Cheese

Once you are comfortable with those, start looking at other areas, such as saturated or trans fat and sugars. Today is a great day to start reading [labels] for your health!

HEALTHY DRINKS Water Tea Coffee (in moderation) Wine (in moderation) Green Smoothie (see page 25 for recipe)

or two areas, such as serving size and fiber.

LIVING WELL

read the Nutrition Facts label, focus on one

FAITH AS PART OF A BLUE ZONES LIFESTYLE By Lee Beach, H&N Staff reporter

eing part of a faith community is one of nine essential factors of a Blue Zones lifestyle — which can lead to living a longer, healthier and happier life.

According to Dan Beuttner, a National Geographic fellow who studied long-lived, healthy populations across the globe, it doesn’t matter what denomination, but attending faith-based services four times a month may add four to 14 quality years to a person’s life. Carving out time for regular gatherings in today’s busy world – working, child and elderly parent care, school and home, farm and ranch duties is a challenge for most people. The weekend is often catch-up time, and usual Sunday morning worship times break up that small block of time people have to complete tasks or even enjoy some relaxation or “down time,” also one of the nine factors in a Blue Zones lifestyle. Meeting the challenge is something Rev. Bruce Silver, pastor at Peace Memorial Evangelical Presbyterian Church, has attempted to develop in his congregation with two worship/study programs. One has been in practice for several years. The other is a newer alternative to Sunday morning worship boldly announced on its new electronic signboard in front of the church on South Sixth Street.

BREW ‘N Q “It could also be called Bible and Beer, a chance to do a study for people who wouldn’t usually go to church,” said Silver about a group that he has conducted on the first and third Mondays of each month for several years at Mia & Pia’s Pizzeria & Brewhouse. The mixed-age group of about a dozen people who met on an October evening in a separate room at the restaurant had already ordered dinner and drinks when the pastor arrived, throwing his oilcloth coat over the back of his chair and cowboy hat alongside. One attendee commented she likes the format and wouldn’t attend if she had to work, hurry home to fix dinner and then come – she’s just too tired by then. Another person spoke to how much they have learned during the studies, which has brought them together as a group of friends as well as seekers. The group has delved into several books on different subjects and is currently studying the book “Prayer,” by Timothy Keller, one chapter at a time. Silver handed out 15 questions relating to this week’s chapter, and in a relaxed atmosphere of breaking bread together instead of in a classroom, he kicked off discussion with this initial thought: “Stop during prayer to see if the Holy Spirit is trying to talk to you.”

THE RANCH HOUSE “The Ranch House (also called Cowboy Church) is a ministry that takes seriously Jesus’ charge to Peter to feed His sheep,” said Silver.

Just launched the first Sunday evening in October, the gathering has attracted a core group of 17 people each week across 40 attendees, from children to seniors. The Munjar family, including children Dyllon and Josie, find it works for them, with Dan saying, “ It’s a lot more relaxed,” and Christina noting: “It sometimes works with our schedule better than Sunday mornings, and we would have to eat anyway.” Beverly McCluskey said she finds, “You get to meet and know people better than if I had to work 7 to 7, cook and eat and clean up too, and then come (to church). Silver explained, “We are trying to connect with people everywhere. We are gathering for going, for those family members and others who aren’t here yet.”

A LASTING POSITIVE INFLUENCE Melissa Binder of The Oregonian recently highlighted an extensive study of 9,000 older Europeans by the London School of Economics and Netherlands' Erasmus Medical Center. Their four-year study gauged the effect of several factors on the subjects’ mental health: volunteering and charitable work, sports, activity in political or social organizations, taking educational courses and participating in religious organizations. The only activity to provide a lasting positive influence on mental health was religious involvement. Over time, the other activities provided either no positive benefit or even created a negative influence on mental health.

LIVING WELL

On a potluck basis, there was a bounty for all attending the Sunday night dinner recently, followed by a casual worship service with Silver providing guitar music. A video camera captured the message, which was posted online and was viewed at least in part by another 400 people.

COMMUNITY OR “THE RIGHT TRIBE” The Blue Zones Project Power 9 principle of “right tribe” recognizes the importance of belonging. Healthways, a well-being improvement company, which Buettner works with on the project states: “All but five of the 263 centenarians interviewed in the original Blue Zones® studies belonged to some faith-based community. It doesn't matter if you're Christian, Buddhist, Muslim, Jewish or another religion. What matters is that you attend regularly and truly feel part of a larger group.”

“It (the Ranch House) is patterned generally after a church in Powell Butte where the first thing they do is offer to feed you. All were welcome – dogs, kids, horses. Rural America is where people live – work all day, then go home and take care of kids and animals, then go back to the job again. Many don’t live in the world where people go to church Sunday mornings.”

GET TO KNOW YOUR BLUE ZONES NEIGHBORS

BLUE ZONES APPROVED SCHOOLS 2016 goal: 2 approved 1. Pelican Elementary 2. Shasta Elementary 3. Henley Elementary 4. Ferguson Elementary

BLUE ZONES APPROVED WORKSITES 2016 goal: 3 approved 1. Sky Lakes Medical Center 2. Running Y Ranch Resort 3. New Earth 4. Klamath County 5. Klamath Tribal Health & Family Services 6. Oregon Department of Transportation-Klamath Falls 7. Blue Zones Project- Klamath Falls 8. Klamath Falls Police Department 9. Cascade Comprehensive Care

BLUE ZONES APPROVED GROCERY STORES 2016 goal: 1 approved 1. Sherm’s Thunderbird

BLUE ZONES APPROVED FAITH-BASED 2016 goal: 3 approved 1. Sacred Heart Catholic Church

BLUE ZONES APPROVED RESTAURANTS 2016 goal: 3 approved 1. Ruddy Duck 2. Subway- Main Street LIVING WELL

3. Subway- Washburn Way 4. Subway- South 6th Street 5. Subway- Campus Drive 6. Mermaid Garden 7. MC’s on Main

BLUE ZONES PARTICIPATING ORGANIZATIONS 1. 2. 3. 4. 5. 6.

Klamath Sustainable Communities Klamath Wingwatchers Klamath Senior Center PEO Chapter U Klamath Strength and Conditioning Friends of the Library

PERFECT POSTURE Small changes can have big impact. Implement these tips for better seated posture.

HEAD

You should be looking straight ahead with no bend in your neck.

MONITOR

Your monitor should be an arms-length away. The top one-third of your screen should be at eye level. Place something under your monitor to raise it to the correct height if necessary

ARMS

Elbows should be close to the body with arms bent at 90 degrees and forearms parallel to the floor.

LEGS

Knees should be level with, or slightly lower than your hips, and extend beyond the edge of your seat.

FEET

Your feet should be resting firmly on the floor. Adjust your seat height accordingly. Use a foot rest if you need to.

Increases productivity

Improves Mood

Increases energy

Relieves back/neck pain

Increases concentration

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BENEFITS OF GOOD POSTURE

RESOLUTION

A guide to making and keeping your New Years resolutions

Road Map

Making resolutions is easy, keeping them is a whole different ballgame. Keep on track with your goals with this road to success.

2. BE REASONABLE

Don’t deal in absolutes. You’re far less likely to ‘Cut out all junk food’ than ‘Add vegetables to one meal a day’

THE DO-ANYWHERE WORKOUT Ten squats and ten push-ups on your break is better than nothing ever!

3. BE SPECIFIC

Vague resolutions like ‘Get in shape’ aren’t as effective as specifics like ‘exercise for 20 minutes a week’

MOBILE APPS TO KEEP YOU ON TRACK JEFIT Free Resistance training tracking. Create and track your workouts.

SLEEP CYCLE $0.99 Tracks your sleep cycles. Alarm wakes you up in your lightest sleep phase.

FIT RADIO Free Workout music. Find the perfect playlist to match your stride.

MYFITNESSPAL Free Calorie counter & diet tracker. Track your diet and exercise in five minutes a day.

1. BE REALISTIC

Don’t try to change everything at once. Pick one thing you really want to improve.

5. TRACK YOUR PROGRESS

It’s easy to forget how far we ran, how much weight we lifted, or how many calories we had for breakfast. Tracking your progress will help you see your progress and motivate you to keep going.

4. MAKE IT MANAGEABLE

Break down your overall goal into manageable steps, focusing on concrete, measurable, time-based sub-goals.

SMALL THINGS YOU CAN DO TODAY Hold A Plank for 20 seconds Write down what you ate today Do 10 minutes of yoga 1 minute dance session! Go to bed ten minutes early Organize one thing Close your eyes & just breath Eat veggies with your next meal Create a workout playlist Drink a glass of water Go outside for 10 minutes Stretch while watching TV Read a book Learn to make one meal well

7. EMBRACE SLIP-UPS

Expect to revert to your old habits from time to time. Treat any failure as a temporary setback rather than a reason to give up altogether.

6. REWARD YOUR PROGRESS

Give yourself a small reward whenever you achieve a sub-goal, thus maintaining motivation and a sense of progress.

CALM Free Mindful meditation. Used nature scenes and sounds to aid mindful meditation

DAILY YOGA Free Yoga workout aid. Over 400 yoga pose videos to improve your mind and body.

LOSE IT! Free Calorie tracker. Take photos of your food to count your calories.

ENDOMONDO Free Sports tracker. Track your workouts with GPS and check your stats,

LOCAL WAYS TO IMPROVE YOUR HEALTH WALKING Getting out for a walk: socialize, get active, stay healthy Walk With a Doc Walk with a Doc is every Saturday beginning at 9 to 10 a.m., sharp, at Steen Sports Park, outside when weather permits and inside at Mike’s Fieldhouse when weather is bad. The only Saturdays the group doesn’t meet is the Saturday following, or just before, a major holiday, New Year’s Day, Memorial Day, Fourth of July, Labor Day, Thanksgiving and Christmas.

‘Get Fit at Lunch’ on the OC&E Trail Join Collier Memorial State Park Specialist Lisa Dykstra every Monday, Wednesday and Friday for a group “Get Fit at Lunch” walk on the OC&E Woods Line State Trail. The walks are being offered from 12:10 p.m. to 12:50 p.m. on Monday, Wednesday and Friday through the winter. Walk participants meet at the OC&E office at 3136 S. Sixth St., next to Papa Murphys, in front of the OC&E Trail caboose, next to the dog park. The ‘Get Fit at Lunch’ group walks at their own pace and their own distance on the trail to Wiard Park and back. People of all fitness levels, who don’t want to walk alone and are interested in making new friends, are invited to participate. Pets are also welcome to join the group.

Team Red White and Blue Walking group meets on Mondays at 5:30 p.m. at the Klamath Union High School track. Contact Jacob Scott at 314-808-4446.

Blue Zones Klamath Falls Join a Blue Zones walking group, or a "moai." For more information, contact Cort Cox at 541-539-8053.

Steen Sports Park Individual indoor walking. Open walking times vary as to season. Contact Mark Dobson at 541-273-1152.

YMCA Pool walking is available during lap swim time. One lane is open for walking in the pool. Aqua Jogger class and Senior Swim/Social class also offered. Contact Wendy at 541-884-4140. More information on walking groups available at healthyklamath.org.

CLASSES Sky Lakes Medical Center CPR classes: 2017 Healthcare provider CPR classes: Feb. 4, April 1, June 3, Aug. 5, Oct. 7 and Dec. 2 In this classroom-based course, healthcare professionals learn to recognize several lifethreatening emergencies, provide CPR to victims of all ages and relieve choking in a safe, timely and effective manner. If you are taking a CNA class, EMT Class or entering Pre-Nursing, DI or Respiratory Therapy, this is the class for you. Class begins at 8 a.m., and if you are more than seven minutes late you will not be allowed in the class. 2017 Adult Heartsaver CPR Class: Jan. 14 and 19; Feb. 11 and 16; March 11 and 16; April 8 and 20; May 13 and 18; June 10 and 15; July 8 and 20; Aug. 12 and 17; Sept. 9 and 21; Oct. 14 and 19; Nov. 11 and 16 and Dec. 9 and 21 This classroom course trains in basic first aid, CPR and AED skills and is designed to meet OSHA regulations. Class begins at 8 a.m., and if you are more than 7 minutes late you will not be allowed in the class. This course is approximately six hours long. You are welcome to bring a snack and drink with you to class. CPR Classes are $65. To schedule classes visit skylakes.netreturns.biz/Calendar.

Klamath Basin Research and Extension Center classes Learn healthy ways to preserve your own food during an upcoming six-week “Preserve at Home” online and forum class offered through the Oregon State University Klamath Basin Research & Extension Center. The course, which begins Jan. 19, is $50 and will include an optional hands-on lab experience on March 11, where students can practice pressure canning and water-bath canning in KBREC’s lab. The deadline to register for the class is Jan. 12.

Sky Lakes Wellness Center classes

Tobacco cessation resources

A variety of healthy living and wellness classes are offered through Sky Lakes’ Wellness Center at 128 S. 11th St.

Freedom From Smoking: Contact Molly at Sky Lakes: 541-274-7250, or Kerri at CHA: 541-851-2019

Upcoming class topics include “Body Acceptance Yoga,” “Work Versus Life?!” “The Magic of a Good Night’s Sleep,” “Body Acceptance Circuit Training,” “Soup’s On — Homemade Soups in Less Than An Hour,” “Mindful Meals” and more. A schedule of upcoming classes is available at liveyoung.skylakes.org. For more information about classes, call the Wellness Center at 541-880-2770.

SMOKING CESSATION Tobacco cessation classes Tobacco cessation classes offered in partnership through Sky Lakes Medical Center, Klamath Basin Behavioral Health and the American Lung Association and are offered in a small group setting with a fun, interactive learning environment. Participation workbook and other informative materials will be provided. Classes are $25 per person, with scholarships available. To register, call 541-274-7250. For more information, visit skylakes.org/classes-events.

Oregon Quit Line: Contact: 800-QUIT-NOW (800-784-8669) or 855-DEJELO-YA (855-335356-92) quitnow.net/oregon Tribal Members: Klamath Tribal Health offers cessation products from the pharmacy where the pharmacists also offer medication and cessation education. Members will also receive a “Quit Kit” filled with a guide to quit smoking, additional information and other goodies to help members quit. Tribal members are also referred to the Oregon Quit Line or the Freedom From Smoking program. Contact Tribal Health: 541-882-1487 Lung Helpline: The American Lung association offers a self-help guide, clinics (Freedom From Smoking classes), online help 24 hours a day, and the call center where you can speak with registered nurses, respiratory therapists, certified tobacco treatment specialists, and counselors. Contact 800-LUNGUSA (800-586-4872)

The following sessions will be offered in 2017: Session 1: Eight classes, 5:15 to 6:45 p.m. Thursdays beginning Jan. 7 at Sky Lakes Community Health Education Center, 2200 N. Eldorado Ave. Session 2: Eight classes, 6 to 7:30 p.m. Mondays beginning Feb. 1 at Sky Lakes Community Health Education Center, 2200 N. Eldorado Ave. Session3: Eight classes, 5:15 to 6:45 p.m. Thursdays beginning April 7 at Klamath Basin Behavioral Health, 2210 N Eldorado Ave. Session 4: Eight classes, 5:30 to 7 p.m. Tuesdays beginning May 3 at Sky Lakes Outpatient Care Management, 1930 S. Sixth St.

Session 7: Eight classes, 5:30 to 7 p.m. Tuesdays beginning Nov. 1 at Sky Lakes Outpatient Care Management, 1930 S. Sixth St.

Session 6: Eight Classes, 6 to 7:30 p.m. Mondays beginning Sept. 12 at Sky Lakes Community Health Education Center, 2200 N. Eldorado Ave.

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Session 5: Eight classes, 5:15 to 6:45 p.m. Thursdays beginning July 7 at Klamath Basin Behavioral Health, 2210 N Eldorado Ave.

BLUE ZONES POWER PRINCIPLE “BELONG” By Sally-Ann Palcovich Executive director, Sky Lakes Medical Center Foundation

D Sally-Ann Palcovich has a Bachelor of Arts degree in Ancient Languages and Literature, and a Master of Divinity from Lutheran Theological Seminary at Philadelphia. She was ordained as a Lutheran pastor in 1983. Palcovich moved to Klamath Falls to serve as executive director of the Sky Lakes Medical Center Foundation in 1999 and added Spiritual Care Coordinator to her duties in 2008. She is an Academy Certified Chaplain Level II of the American Psychotherapy Association.

o you want to add up to 14 years to your life — increasing your life expectancy about 15 percent? These are more years you can spend with grandchildren, pursue a dream, whatever. Belonging to a faith-based community and attending services regularly — four times per month — can do just that.

Why does belonging to a faith-based organization add so many healthy years to our lives? Faith gives our lives purpose and meaning. Faith helps us answer questions that don’t have empirical answers: “What happens after I die?” “What is the meaning of life?” Struggling to answer these questions is worrisome and adds stress to our lives. Faith guides us and gives us hope. It lets us know that there is a reason you and I are here. And, more importantly, that there is a power greater than we are that guides and watches over us. We Feel loved by a greater force than anything here on earth.

Attending worship services brings us into community with people who provide mutual support and understanding within the group. We become part of a group of people who reach beyond themselves to care for others and for one another. They advocate for justice. They lend aid and assistance.

A MEDITATION TO TRY

They listen and heal. And, through and with this community we find opportunities to volunteer. To do good. Sermons and Bible studies educate and stretch our minds to think beyond the concrete to the abstract world of faith. Exercising our mental muscles helps keep us sharp and alert. Worship often includes song. We raise our voices in jubilation. Music evokes emotions. Worship also provides time for quiet contemplation

and

prayer:

Time

for

meditation allowing us to center ourselves and bring our lives into focus. And worship gets us moving. We use our bodies. We stand, sit, kneel, raise our arms, genuflect and cross ourselves. Some worship

1. Close your eyes. 2. Imagine a single point. 3. Grow that point horizontally to make a line. Imagine a sunset. A sunrise. A tabletop. Spend some time here. 4. Bring the ends of the line together to form a circle. Imagine the sun. The earth. A bouncing ball. Spend some time here. a. Take points at the center top and bottom of the circle and push them downward to form a heart. Love. Health. Life.

provides even more strenuous exercise in

respect. They’re less likely to smoke, to drink, and to engage in risky behaviors such as drinking and driving. All of these pieces add to the extension of our lives through faith. But there’s even more. Scientific studies have shown the powerful impact of prayer in healing. Not only can prayer help people heal faster and better, but prayer has been shown to prevent people from getting sick. People who attend church have lower blood pressure than 

5. Shrink that line to a point that grows smaller and smaller until it disappears 6. Open your eyes.

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are more likely to treat their bodies with

b. Take those two points and pull them apart to form a vertical line. Imagine a tree. A fishing pole.

the form of dance. People who go to church

those who donâ&#x20AC;&#x2122;t. They have better outcomes from surgeries, require less drug treatment and go home from the hospital three times sooner according to studies conducted at Duke, Dartmouth and Yale universities. Stroke rates for elderly individuals who attend church services regularly are half of that for people who rarely or never go to church. Anecdotally, there are many stories about the power of faith in healing. Surgical procedures with little to no pain medication needed. Terminal diagnoses with short life expectancies yet decades later the patient is disease free and doing well thanks to the prayers and support of a faith community. No doubt because of the hope and sense of well-being that religion brings to individuals, depression is less frequent and recovery is faster. Leading a faith-filled life truly has a positive impact on a personâ&#x20AC;&#x2122;s physical and mental health and significantly improves the quality of life.

LIVING WELL

Improve your health and increase you sense of belonging with these local faith services

Sunday Morning Adult Ministries 8:45 a.m. Sunday Morning Worship 10:00 a.m.

First Presbyterian Church 601 Pine Street Klamath Falls, OR 97601 9:00 Contemporary service 10:30 Traditional service

4549 Homedale Road

(Between Country Villa Market and Brixner Jr. High) 1555680

541-884-4720

1555687

KLAMATH

About 20 percent of Klamath County is physically inactive.

HEALTH

STATS Klamath County is ranked 35 out of 36 counties in health outcomes.

33% 33% of Klamath County adults get insufficient sleep

29%

29% of children in Klamath County live in poverty.

28% About 28 percent of adults engage in regular physical activity

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Adult obesity is at 29 percent in Klamath County, compared with an average of 26 percent for Oregon.

High school graduation rates have dropped from 67 percent in 2015 to 46 percent in 2016.

29%

SUBWAY SANDWICHES: A FIRST FOR BLUE ZONES APPROVAL By Gerry O’brien H&N Editor

Satisfying Subway Calorie Counts Values include 6-inch 9-grain wheat bread, lettuce, tomatoes, cucumbers, peppers and onions.

Oven Roasted Chicken

320 calories

Steak & Cheese

380 calories

ubway Sandwiches in Klamath Falls is the first franchise restaurant in history that is Blue Zones Project-approved.

“It’s very difficult to get a franchise approved,” noted Mike Moore, a partner in the local four Subway shops, “because many have to alter their menus to what Blue Zones is seeking. Fortunately for us, our menu allows us to offer healthy choices, so it was a little bit easier to meet the Blue Zones standards.” Klamath Falls became a Blue Zones Project demonstration community in March 2015, and held a kick-off event in March 2016 with more than 1,200 in attendance at the Ross Ragland Theater.

The project aims to improve overall wellness in a designated community by encouraging environmental, mental and social changes to improve well-being, health and longevity. To achieve this, the project team outlines yearly goals and overall project goals specific to their community. For a worksite to become approved, employees must offer staff ways to improve their health while at work. That ranges from healthy eating options, regular breaks for exercise, a smoking-cessation plan, and giving employees time to give back to the community. Moore is a partner with Nancy and Cary Areu, operating four Subways in Klamath Falls: on Main Street; South Sixth Street; Washburn Way; and on the Oregon Tech campus.

“We employ about 40 people,” said store manager Nancy Areu. “We work with the staff to ask customers if they would like bottled water, or an apple, for example rather than soft drinks or cookies for dessert.” All of its staffers signed the Blue Zones pledge for healthier living, too. The staff also encourages those ordering lunch to think about a half-sandwich first. If they prefer a larger sandwich, known as the “foot-long,” the staff offers to wrap half the sandwich so it can be eaten later. Subways also offers a veggie sandwich…no meat. The impact in the community can be great as each shop sees about 200 customers a day. “We adjusted our chip rack out front so that there are healthier offerings,” Areu said. Cary Areu built two bicycle racks – exercise is a big part of Blue Zones – at two of the stores and two others have racks nearby.

To become a Blue Zones Project-approved restaurant, the business faces a long checklist of items that are aimed at benefiting the employees in general and promoting a healthier lifestyle. The survey includes: Leadership, purpose, physical environment, social networking; and benefits.

Turkey Breast

280 calories

Black Forest Ham

290 calories

“Much of what was in the survey we are doing already,” Moore said. But the list can get a business thinking about an alternate way of ensuring health of its employees. The benefits can be great for the bottom line, too.

Cold Cut Combo

360 calories

For example, Blue Zones promises: • • •

• •

Employees with a higher well-being cost less and perform better; There’s a possible reduction in health care costs; There is increased employee productivity and a decrease in absenteeism; Turnover is less, and there’s an increase in the ability to attract talent; Pride in being an important part of the community helps employees and businesses grow.

Roast Beef

320 calories See nutritional information for all your favorite subway sandwiches at: www.subway.com/ en-us/menunutrition/ nutrition

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When the Blue Zones kick-off took place, Subway had all its managers in attendance. Since, then, the restaurants have been promoting a Blue Zones philosophy.

“Now, you see a lot of customers using the racks, where they weren’t before,” he said. The owners also encourage no smoking among employees. Only one shop has a smoking cove for workers, the others do not permit smoking on the premises.

“I had read (Blue Zones CEO) Dan Buettner’s book and then attended the Blue Zones kickoff he came to town and got excited about it,” Moore said. “Our business has always been pushing the healthy choices that we offer. Being a franchise it is sometimes difficult, but the regional office in Portland worked with us and the Blue Zones people helped us get there.”

MOAI

By Johanna Bernhard H&N Staff Reporter

efore Dan Buettner founded and coined the term ‘Blue Zones’, a group of friends in Klamath Falls were already focused on health and wellness.

What began as a group of three friends who enjoyed jogging, has since grown in number over the years. Although the average age of the group has increased, the emphasis remains the same: maintaining a healthy lifestyle. Last year, when the Blue Zones Project came to Klamath Falls, the group registered as a Moai, referring to themselves as the PT Cruisers. “We’ve always had a Moai,” Ursula Gailis said. “We didn’t know what a Moai was, but we’ve just been doing it with the group.”

Moais originated from the social support groups in Okinawa, Japan, which were later popularized by Buettner and his Blue Zones research. A Moai consists of a group of people who meet for a common purpose, whatever that may be. The PT Cruisers consists of around nine people who meet three times a week on Pacific Terrace at 7:50 a.m. They walk around 3 miles up Eldorado Avenue, around Ridge Crest and the Mountain View area before heading back down Pacific Terrace. On icy days, they take to the geothermal sidewalks downtown to avoid any unnecessary injuries. Unlike the Japanese Moai, Blue Zones Project Engagement Lead Cort Cox said healthy activity is secondary for the Blue Zones Project Moai, as the focus falls on the social aspect.

“Research suggests that social isolation is higher than it’s ever been, especially among older adults,” Cox said. “But, most people report having fewer good friends than they did 20 years ago, and so we’re really trying to combat social isolation.” By creating smaller groups of people, smaller communities are also created, Cox said, facilitating a process where people feel like they belong to a community. For Leah Schmidt, 69, the PT Cruisers have been a great support system. When Schmidt’s husband died of pancreatic cancer two and a half years ago, she said the group enabled her to stay connected with the community and her friends, instead of shying away from her social life. Sharon Wiley, 70, said the worst part of the group walks is getting up in morning, but it’s worth it.

In May, the Moai walked around Lake of the Woods, overlooked by Brown Mountain. The age of the group ranges from mid-60s to early 70s.

“In the mornings, I love lazing around and drinking coffee and playing on my iPad,” she said. “But you feel so good when you get home and you miss it when you don’t do it.”

• A social support group of friends, colleagues, faith based organizations. • Common interest groups that spend time together

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“Traditional medicine is treating risk factors — blood pressure, diabetes, cholesterol — with expensive medications,” he said. “And it’s akin to mopping up the floor beneath an overflowing sink, without turning off the water. What Blue Zones and the Wellness Center are trying to do is turn off the water — that’s what Moais are.” 

WHAT CAN QUALIFY AS A MOAI?

Glenn Gailis worked as a doctor for 40 years and is now actively involved in the Blue Zones Project. Although he has always lived a healthy lifestyle by eating well and getting outside to exercise, he said he has found it difficult to change others and help them shake their bad habits.

STEPS TO BECOMING A MOAI The Blue Zones Project has Moai launches intermittently to facilitate the process of bringing people together and creating more Moai in Klamath Falls, Blue Zones Project Engagement Lead Cort Cox said.

One of Klamath Falls' walking Moai, the PT Cruisers, walk around downtown maximizing the geothermal sidewalks to avoid injury. The group of friends walk together three times a week.

Although there are other walking and hiking groups in Klamath Falls, Gailis said the PT Cruisers welcomes anyone to join them, or start another Moai with their friends. As the PT Cruisers typically frequent the same route, they have become a feature of the community, Wiley said. If they decide to walk a different route one day, people grow concerned and start asking questions about the group’s well being.

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The PT Cruisers, mostly made up of husbands and wives, were able to form as a group because they live close to one another. Since their formation, Wiley said, they have created lasting friendships for themselves and their children too. “For me, healthy is happy,” Wiley said. “The best part [of the Moai] is the people in the group.”

“One of the best ways to connect people with Moais is through workplaces or faith-based organizations,” Cox said. “Places where people are already meeting and going. It’s a little bit more challenging to do a community wide Moai launch and expect a lot of people to come out.” The essential part is bringing people together and trying to connect them with common interests and walking abilities, Cox said. “We’re not beating down anybody’s doors asking them if they’re doing it,” he said. “The engagement side is individual accountability and people making commitments to themselves, and a big part of empowering people to follow through on that commitment is having a ‘personal board of directors’ or people that really encourage you to be healthy.”

The next Moai launch will be held in Spring 2017. Details will be announced.

HANDY Clenched Fist = 1 Cup Pasta, rice, cooked veggies.

HINTS

You donâ&#x20AC;&#x2122;t always have measuring tools readily at your disposal. Use these handy hints to ballpark your serving sizes and keep your waistline in check.

Fingertip = 1 teaspoon Butter, Cooking Oil

One handful = 1-2 ounces Nuts, Raisins

Thumb tip = 1 tablespoon

Meat, fish, poultry

Palm = 3-4 ounces

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Peanut butter

RECIPES

Start making healthier food choices by trying these delicious and nutritious meals.

EL GAZPACHO AUTENTICO This gazpacho is as close to purist as it gets. That is, there are no garnishes on top (that’s an add-on purely for tourists, says Andalicía native Keith Hansen), and it’s silky smooth so it can be drunk from a mug, as intended in the heat of Andalucía. It can be made chunkier to taste by limiting the blending time or skipping the milling altogether

Ingredients • 2-1/4 lbs tomatoes, ideally ripe-to-bursting heirlooms, chopped coarsely in a bowl to keep every drop of juice 1 green or red bell pepper, seeded and chopped coarsely • 1/2 cucumber, peeled and chopped coarsely • 1 clove garlic, minced • 1/4 small sweet onion, chopped coarsely • 1 oz sherry or red wine vinegar • 3 oz olive oil, the richer the better • 1-2 tsp salt to taste • 1 large glass of cold water

Directions 1. Place everything except the olive oil in blender and mix at highest speed until smooth, at least two minutes. (This may require two batches depending on size of blender.) 2. Pour mixture through a food mill. 3. Return milled mixture to blender. Turn on at low speed and pour in olive oil as slowly as possible. This will emulsify the oil and give the soup its deceptively creamy character. Once all oil has been poured in, cover blender and turn up to high speed for another minute or two. 4. Chill in fridge to let onion and vinegar settle, ideally for a few hours. Serve in mugs and drink.

KIDNEY BEAN BURGERS Adapted from The Benevolent Bean by Margaret & Ancel Keys

These kidney bean burgers are a great alternative to store-bought veggie burgers— plus, they are easy to make! Perfect for a summer barbecue atop a whole wheat bun with your favorite burger fixings or try them crumbled on a salad for something out of the box!

Ingredients • 1 cup dried red kidney beans • 2 tbsp olive oil • ½ cup chopped herbs like parsley, oregano, garlic, shallots, or a mix. • 2 tbsp lemon juice

Directions 1. Add the beans to a pot with 3 cups of water and bring slowly to a boil. 2. Simmer for 90 minutes or until soft. 3. Remove from heat and drain beans, saving the “bean water”. 4. In a skillet on low heat, mix the herbs and olive oil and heat. 5. Add beans and lemon juice and mash with a fork.

7. Form into patties and serve hot or cold.

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6. When the beans reach an even consistency, add bean water and continue cooking over very low heat until all water has evaporated.

AUTUMN QUINOA SAL AD From The Book of Veganish by Kathy Freston.

Whole grains can make you live longer. By eating 90 grams of whole grains a day you could reduce your risk for all-cause mortality by 17 percent. Quinoa is a protein-packed grain with all nine essential amino acids. Use it in salads, alongside beans, or as a breakfast cereal swap. This hearty autumnal quinoa salad is chock-full of cozy fall flavors. To save time, cook the quinoa in advance.

Ingredients • 1 1/2 cup quinoa

• 1/2 cup unsalted roasted peanuts

• Salt and ground black pepper

• 1/2 cup dried cranberries

• 2 green onions, minced

• 2 tbsp extra-virgin olive oil

• 1 carrot, shredded

• 1 tbsp rice vinegar

• 1 cup frozen green peas, thawed

• 2 tbsp finely chopped fresh parsley

• 1 (15.5-oz.) can dark red kidney beans, drained and rinsed

Directions 1. Bring 3 cups of water to a boil in a saucepan. Add the quinoa and salt to taste. Reduce the heat to maintain a simmer, cover and cook until the water has been absorbed, about 12 minutes. 2. Remove from the heat and transfer to a large bowl. Stir in the green onions, carrot and peas, and set aside to come to room temperature. LIVING WELL

3. Add the beans, peanuts, cranberries, oil, vinegar and parsley. Season to taste with salt and pepper and toss to combine. Variation: Substitute cooked brown rice for the quinoa, or a different type of nut in place of the peanuts.

GREEN SMOOTHIE Source: Jen Heringhausen, Hy-Vee dietitian and chef

Green smoothies continue to dominate in popularity as a healthy breakfast choice. Getting in your greens at breakfast ensures you’re starting the day off with a boost of nutrients and energy that will get you through the morning. The best of the best longevity foods are leafy greens such as spinach, kale, beet and turnip tops, chard, and collards. If you’re feeling adventurous swap out the spinach for a different variety of leafy greens. This simple, delicious smoothie has a creamy texture from the avocado and a tropical zing from the pineapple.

Ingredients • 2 cups spinach • 3 cups unsweetened almond milk • 1 cup frozen mango chunks • 1 cup pineapple, cubed • 1/2 avocado

Directions 1. Combine all ingredients in a blender. Blend until smooth.

FOODHERO Foodhero.org, through the Oregon State University Extension, is a go-to site for quick, tasty, healthy recipes and helpful tips for families. Try out recipes for Pumpkin Fruit Dip, Tomato Pasta Salad and Overnight Oatmeal recipes. Foodhero offers tips on shopping, food storage for waste reduction and how to get kids involved in preparing healthy meals.

FIND MORE RECIPES

LIVING WELL

BLUE ZONES Spice up your life! Blue Zones offers a wide variety of nutritious recipes online for appetizers, main dishes, snacks, desserts and more at bluezones.com/recipes.

THE BENEFITS OF WALKING

Improves your mood: Walking decreases depression by 20%

Heart healthy: Waling lowers the risk of heart decreases and increases blood circulation

Aids Digestion : Post-meal walking can aid digestion by increasing the rate at with food moves through the stomach

Live longer:

Strengthens your bones:

It only take 75 minutes of walking a week to add almost two years to your life

Brisk walking can build stronger bones in your hips and legs, reducing the risk of hip fractures

Lose Weight: Increased activity, including walking, will help you burn more calories and drop that weight

Stress relief: Walking releases endorphins and helps you breath deeper

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Make Make your your home home inin in Klamath Klamath Falls Falls – Oregon's ––Oregon's first first Make your home Klamath Falls Oregon's first Make your home in Klamath Falls – Oregon's first Make your home in Klamath Falls – Oregon's first Blue Zones Project demonstration community. Blue Zones Project demonstration community. Blue demonstrationcommunity. community. BlueZones Zones Project Project demonstration Blue Zones Project demonstration community.

® ® ® is a ® is BlueBlue Zones Zones Project Project well-being improvement initiative designed to make the the healthy choice a well-being improvement initiative designed to make healthy choice ® ®® is Blue Zones Project ayour improvement initiative designed tohealthy make the healthy choice Blue Zones Project a well-being well-being improvement initiative designed to make thechoice healthy choice Make home in Klamath Falls – Oregon's first Blue Zones Project is aiswell-being improvement initiative designed to make the organizations participate – from worksites andand schools to to organizations participate – from worksites schools the the easyeasy choice. choice. When When individuals individuals andand theeasy easy choice. When individuals and participate – from worksites andtoand schools to to the choice. When individuals organizations participate – from worksites and schools the easy choice. When individuals andorganizations organizations participate –benefits: from worksites schools restaurants and grocery stores – and the small changes contribute to huge lowered healthcare Blue Zones Project demonstration community. restaurants and grocery stores – the small changes contribute to huge benefits: lowered healthcare restaurants and grocery stores – the small changes contribute to huge benefits: lowered healthcare restaurants and grocery stores – the small changes contribute to huge benefits: lowered healthcare restaurants andproductivity, grocery stores –ultimately, the smallachanges contribute huge benefits: lowered healthcare costs, costs, improved improved productivity, andand ultimately, higher a higher quality quality of life. ofto life. Blue Zones Project is aultimately, well-being improvement initiative designed to make the healthy choice costs, improved productivity, and ®and ultimately, a higher quality ofquality life. costs, improved productivity, a quality of of life.life. costs, improved productivity, and ultimately, ahigher higher

the easy choice. When individuals and organizations participate – from worksites and schools to restaurants and grocery stores – the small changes contribute to huge benefits: lowered healthcare community-wide costs, improved approach. productivity, and ultimately, a higher quality of life.

AA community-wide approach. Acommunity-wide community-wide approach. approach. AAcommunity-wide approach.

Worksites: When your workers Worksites: Worksites: When When your your workers workers Worksites: When your workers Worksites: Worksites: When When your your workers workers feel better and more connected Worksites: When your workers better and more connected feel better and more connected Afeel community-wide approach. feel better and more connected feel better and more connected Worksites: When your workers feel better andthey’re more connected to colleagues, they’re more to their more to their colleagues, they’re more to colleagues, their colleagues, they’re more totheir their colleagues, they’re more feel better and more connected toproductive, their colleagues, they’re more productive, miss less work, and productive, miss less work, and productive, miss less work, and miss less work, and productive, miss less work, and to their colleagues, they’re more Worksites: When your workers have lower healthcare costs. productive, miss less work, and have lower healthcare costs. have have lower lower healthcare healthcare costs. costs. havehave lowerlower healthcare healthcare costs. costs. feel better and more connected productive, miss less work, and have lower healthcare costs. Schools: By encouraging better to their colleagues, they’re more have lower healthcare costs. Schools: By encouraging encouraging better Schools: By better Schools: By encouraging better Schools: Schools: Byimplementing encouraging By encouraging better eating habits, productive, miss better less work, and

Schools: By encouraging better eating habits, implementing eating habits, implementing eating habits, implementing eating habits, implementing tobacco-free policies, and have lower healthcare costs. eating habits, implementing Schools: By encouraging tobacco-free policies, and tobacco-free policies, tobacco-free policies, and tobacco-free policies, and increasing physical activity, weand better tobacco-free policies, and eating habits, implementing increasing increasing physical physical activity, activity, we we create healthy habits for life. increasing increasing physical physical activity, activity, we we increasing physical activity, we Schools: By encouraging better increasing physical activity, we create create healthy healthy habits habits for life. for life. tobacco-free policies, and create create healthy healthy habits habits for life. for life. eating habits, implementing create healthy habits for life. create healthy habits for life.we Restaurants: Wetobacco-free add healthier increasing physical activity, policies, and foods, so you can We improve Restaurants: add Restaurants: We healthier add healthier increasing physical activity, we create healthy habits for life. Restaurants: We add healthier Restaurants: We add healthier Restaurants: We add healthier customer and foods, sosatisfaction you can improve create healthy habits for life. foods, so can you can improve foods, so you improve foods, sotraffic. you can improve increase foods, so you can improve customer customer satisfaction satisfaction and and customer customer satisfaction satisfaction and Restaurants: Weand add healthier customer satisfaction and We add healthier customer satisfaction and Restaurants: increase increase traffic. traffic. increase increase traffic. traffic. foods, so you can improve Faith-Based Communities: increase traffic. increase traffic. foods, so you can improve satisfaction and Wecustomer help inspire, encourage, and customer satisfaction and Faith-Based Communities: Faith-Based Communities: Faith-Based Communities: promote well-being, increasing increase traffic. Faith-Based Communities: increase traffic. We inspire, encourage, and We help encourage, Faith-Based Communities: We help help inspire, encourage, and and connectivity andinspire, longevity We help inspire, encourage, and promote well-being, increasing promote well-being, increasing promote well-being, increasing among members. We help inspire, encourage, and Faith-Based Communities: Faith-Based Communities: promote well-being, increasing connectivity connectivity and longevity and longevity connectivity connectivity andWe longevity andhelp longevity promote well-being, increasing inspire, encourage, and connectivity and longevity We help inspire, encourage, and among members. among members. among members. connectivity and longevity promote increasing well-being, increasing among members. promote well-being, Learn more at bluezonesproject.com among members. connectivity and longevity connectivity and longevity

Grocery Stores: By providing

Grocery Grocery Stores: By By Grocery Stores: By Stores: providing Grocery Grocery Stores: Stores: By providing providing By providing providing easier access tohealthful healthful and tasty Grocery Stores: By providing easier easier access to healthful and tasty access to healthful and tasty easier access to and tasty easier Grocery access to healthful and tasty Stores: By providing easier access to healthful and tasty foods, you can better educate foods,foods, you can better educate you educate foods, you better can better educate foods, you can can better easier access toeducate healthful and tasty foods, can better educate families on improving nutrition. families on improving nutrition. families families onyou improving on improving nutrition. nutrition. families families on improving on improving nutrition. nutrition. foods, you can better educate Grocery Stores: By families on improving nutrition.providing easier access to healthful and tasty Community Policy: Sidewalks, families on improving nutrition. Community Community Policy: Policy: Sidewalks, Sidewalks, Community Community Policy: Policy: Sidewalks, Sidewalks, Community Policy: Sidewalks, community gardens,foods, farmers’ you can better educate Community Policy: Sidewalks, community gardens, farmers’ community gardens, farmers’ community farmers’ community gardens, farmers’ markets, markets, and othergardens, community families on improving nutrition. community gardens, farmers’ Community Policy: Sidewalks, markets, and other community markets, and other community markets, and other community infrastructures affect your ability to infrastructures and other community markets, andaffect other community community gardens, farmers’ your ability to infrastructures affect your ability to infrastructures affect your ability to move infrastructures naturally, connect socially, and Community Policy: Sidewalks, affect your ability to move naturally, infrastructures affect your ability toand markets, and other community move move naturally, naturally, connect connect socially, socially, and accessmove healthy food. move naturally, naturally, connect connect socially, socially, and and community gardens, farmers’ connect socially, and socially, access healthy move naturally, connect and tofood. access access healthy healthy food. infrastructures affect your ability access access healthy healthy food.food. food. markets, and other community access healthy food. Individuals: Fromnaturally, moving naturally move connect and infrastructures affectsocially, your ability to more often to finding individual Individuals: From moving naturally Individuals: From moving naturally Individuals: From moving naturally move naturally, connect socially, andmore access healthy food. Individuals: From moving naturally Individuals: moving naturally purpose in our lives, making small more often to finding individual healthy food. more often toFrom finding individual often to ﬁnding individual purpose in our more often toaccess finding individual changes in daily routines can lead to more often to finding individual purpose purpose inmaking our in lives, lives, oursmall lives, making making smallsmall small purpose purpose in our in our lives, making making small lives, changes innaturally daily routines Individuals: From moving living happier and healthier lives. purpose inIndividuals: our lives, making small From moving naturally changes changes in daily in daily routines routines can lead can lead to to

routines can lead to changes changes in daily intodaily routines can lead to healthier can lead living happier and lives. more to finding individual changes inoften dailyoften routines can lead to more to finding individual living happier and healthier lives. happier and healthier lives. livingliving happier and healthier lives. purpose in our lives, making small living happier and in healthier purpose our lives,lives. making small

changes in daily routines cancan lead toto changes in daily routines lead living happier and healthier lives. living happier and healthier lives.

bluezonesprojectklamathfalls@healthways.com among members.

among members. Learn more at at LearnLearn Learn moremore more at bluezonesproject.com bluezonesproject.com at bluezonesproject.com bluezonesproject.com Learn more at bluezonesproject.com bluezonesprojectklamathfalls@healthways.com bluezonesprojectklamathfalls@healthways.com bluezonesprojectklamathfalls@healthways.com bluezonesprojectklamathfalls@healthways.com bluezonesprojectklamathfalls@healthways.com Learn more at bluezonesproject.com

bluezonesprojectklamathfalls@healthways.com Learn more at bluezonesproject.com bluezonesprojectklamathfalls@healthways.com

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