Living Well Sept-Nov 2016

Sept–Nov 2016

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

INTRODUCTION

BY Paul Stewart President and Chief Executive Officer, Sky Lakes Medical Center

Welcome to the first edition of a publication that is the collaboration of community partners and focused on the Blue Zones Project in Klamath Falls – itself a continuing collaboration of community partners for the first demonstration community in the Pacific Northwest.

PAUL STEWART

The stories you’ll read will give you a new appreciation for the Blue Zones Project, an ambitious and holistic approach to improving the health of the people in the community we call home, and how to incorporate some of the Blue Zones lessons in your life.

And you will learn what the Blue Zones Project is not.

It is not a fad and it is not a diet, nor is it a set of rules with penalties for those who violate them.

Rather, the Blue Zones Project is an innovative way to transform our community and shape its future by encouraging people to adopt its nine key principals as a way to live well en route to living longer. It’s a set of tools intended to make the healthier choice the easier choice.

Among the tools you’ll learn about are the “Power Nine,” the common denominators of a healthy lifestyle. I believe they can be grouped into four categories: eat better, move more, stress less, and practice them with love. They are less prescriptive and, when taken in their totality, describe a philosophy for satisfaction.

They encourage us to appreciate who we are, and how we treat ourselves and those around us. They advocate for a more peaceful and purposeful life as they promote well-being. They embody the Blue Zones Project’s goals.

As I said in the March 2016 Blue Zones Project kickoff, the project’s goals are fairly straightforward: “We want to make it easier for everyone to make better choices, healthier choices. We want it to be easier to choose a salad for lunch instead of a fast-food burger. We want it to be easier to walk to the store or bike to work instead of driving. We want to make it easier for our children to be active rather than become couch potatoes.”

The Blue Zones Project also represents the cooperation that led to it being in Klamath Falls in the first placed, and the partnerships that will ensure it persists and will be sustained.

As a community, we have for too long viewed radical improvements in our health as impossible. The Blue Zones Project challenges us to create a culture that nurtures and appreciates good health, and to practice the art of success as we make the impossible possible.

Editor’s note: Sky Lakes employees are active participants in several Blue Zones Project committees, and the organization’s funding leveraged a Cambia Health Foundation match that makes the Klamath Falls project possible. Sky Lakes Medical Center is a Blue Zones Project Approved worksite, the first in the Pacific Northwest.

CAMBIA Dedicated to transforming the way people experience health care, Cambia Health Foundation is investing regionally and nationally to make health care more personfocused, equitable, and economically sustainable. The foundation is the charitable arm of Cambia Health Solutions, a total health solutions company with roots in Oregon’s timber camps 100 years ago.

To engage communities in a systematic approach to improving wellness, Cambia Health Foundation brought Blue Zones Project to Oregon in support of Oregon Healthiest State.

When Klamath Falls said yes to becoming Oregon’s first Blue Zones Project Demonstration Community, Sky Lakes Medical Center contributed to the Foundation’s leadership funding to ensure a strong initiative with lasting results.

“This effort empowers people to improve their own well-being and the health of the entire community, and the growing momentum is inspiring,” said Peggy Maguire, president, Cambia Health Foundation. “We are grateful for Sky Lakes Medical Center’s partnership and commitment to Blue Zones Project’s success.”

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

What are the Blue Zones?

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What is the Blue Zones Project®

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What are the Power 9 Principles

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Why Klamath Falls?

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Faces Behind the Blue Zones Project®

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GET UP OFFA THAT THING

From left: Coy Ross, Jennifer Taylor, Michelle Frei, Courtnie Davis and Weimaraner Paxton formed a Moai walking group.

Discover more ways to move naturally on page 10

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POWER 9 PRINCIPLES:

Move Naturally

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Purpose

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Down Shift

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80% Rule

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Plant Slant

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Wine @ 5

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Belong

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Loved Ones First

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Right Tribe

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DOWN SHIFT DAILY POSTER

John King turned his health around and now practices an active lifestyle with his family, including his son, Lorenzo.

Learn more about his journey to health and wellness on page 30

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FINDING INSPIRATION - A Success Story

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RECIPES

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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

Find daily ways to relax and take time for yourself with the Down Shift pull-out poster on page 18

WAYS TO LEARN MORE: BLUE ZONES PROJECT® Twitter BZPKFalls Instagram BZP_KFalls Facebook

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www.facebook.com/ bluezonesprojectklamathfalls

Snapchat BZPKFalls

SKY LAKES MEDICAL CENTER Facebook www.facebook.com/ skylakesmedicalcenter

www.skylakes.org/classes-events

CONNECT WITH THE HERALD AND NEWS Facebook www.facebook.com/HandN

Instagram heraldandnews www.heraldandnews.com

LIVING WELL

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www.Oregon.bluezonesproject.com bluezonesprojectklamathfalls@healthways.com

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Take a photo of this snapcode in Snapchat to add Blue Zones Project® Klamath Falls

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 Japanses 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,”

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WHAT ARE THE POWER 9 PRINCIPLES?

In 2015, with Oregon Healthiest State, Cambia Health Foundation, Sky Lakes Medical Center and overall community support, the Blue Zones Project® designated Klamath Falls as the first demonstration community in the Pacific Northwest.

WHY KLAMATH FALLS?

O

By Courtney Anderson, H&N Staff reporter

ne of the main criteria for the Blue Zones Project to come into a community is readiness.

“We are very proud of Klamath Falls residents with how ready our community is and was,” Jessica DuBose, Klamath Falls Blue Zones Project Manager, said. “We have very engaged community members and leaders, and some very innovative or progressive community initiatives that were in place.”

Those community initiatives which include Healthy Klamath, the Klamath Promise and the Klamath Health Equity Coalition among others that address various aspects of health, are not the only thing that showed Klamath Falls was ready for the Blue Zones Project.

Nearly 30 community stakeholders, who wore matching blue shirts with “Klamath Falls” printed across the front, attended the Oregon Healthiest State initiative in November of 2014 in Portland.

The initiative helped determine who may become a Blue Zones Project demonstration community, and Klamath Falls was literally in the front row.

Katherine Jochim Pope, Sky Lakes Wellness Center program director and Dr. Stephanie Van Dyke, wellness center medical director, organized the Klamath

Falls group and persevered through a snowstorm to make the community’s case.

“So that really caught the eye of the Oregon Healthiest State Initiative,” DuBose said. “It’s something that people still talk about who are involved in the Oregon Healthiest State initiative.”

In March, 2015, Klamath Falls was designated a Blue Zones Project demonstration community and chosen to lead the state in the new health initiative.

From there, Klamath Falls was moved into the Community Readiness Assessment through the spring of 2015. Part of the assessment was finding a local funding match.

Sky Lakes Medical Center stepped in as the local funder, partnering with the primary funder Cambia Health Foundation.

DuBose said, after the assessment, local staff was hired, three of whom were born and raised in Klamath Falls. Through the fall of 2015, the staff started the strategic planning process and began implementation in early January, and in March held the Klamath Falls Blue Zones Project kickoff event.

“There’s a lot of enthusiasm and interest around the whole state,” DuBose said.

KLAMATH HEALTH STATS

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

• Klamath County ranked 34 out of 36 counties in health factors.

• Last year adult smoking was at 23 percent, and this year that dropped to 18 percent.

• In 2015 the county was at 10.7 percent unemployment rate and the 2016 report states that’s lowered to 9.7 percent.

• 68 percent have access to exercise opportunities compared to Oregon’s 88 percent.

• About 20 percent of Klamath County is physically inactive.

• Premature death: 8,600 years of potential life are lost, before age 75, each year in Klamath County. Oregon’s average comes in at 6,000.

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

• 17 percent of Klamath County residents are considered to be living with poor or fair health.

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

Source: countyhealthrankings.org

• Some of those goals include getting worksites, faith-based and civic organizations, schools, restaurants and grocery stores Blue Zones Project Approved. For example Klamath must have eight schools, 10 restaurants, two grocery stores and 10 worksites approved by 2018.

• Klamath Falls has until 2018 to reach these goals, then the community will become Blue Zones Project Certified.

• After certification, the project will seek additional local funding to continue health initiatives.

ORGANIZATIONS WORKING FOR OR ACHIEVING BLUE ZONES APPROVAL: Klamath Wingwatchers, PEO Chapter U, Klamath Sustainable Communities and Klamath Basin Senior Citizen Center.

Grocery stores and faith-based organizations are still in the process of becoming Blue Zone approved.

There are almost 60 organizations working toward approval.

BLUE ZONES BUSINESSES, SCHOOLS WORKING FOR APPROVALS AND ACHIEVING APPROVAL: Approved worksites: Sky Lakes Medical Center is the first to achieve this designation. They are joined by The Running Y Ranch Resort, New Earth and Klamath County. There are also 24 other businesses, representing roughly 6,000 employees, working towards approval.

Approved restaurants: The Ruddy Duck and Running Y Ranch Resort and three Subway restaurants.

Approved schools: Pelican Elementary, Shasta Elementary, Henley Elementary and Ferguson Elementary.

It has been a great way to get to know people in the community. My across-the-street neighbor was the only person I knew, and we discovered we have a common interest in golf. We plan to continue in the Moai. There’s a new feeling in our community because of Blue Zones.

Michelle Frei, stay-at-home-mom

I am very pleased to see the grocery stores applying the Blue Zones principles; I see free fruit being offered as snacks for the kiddies, and shelves by the registers offering healthy snacks and fruit. It would appear that people in Klamath County are embracing a blanket of healthy choices.

Lynda Daniel, Klamath Tribal Health and Family Services

When I did the (Blue Zones) purpose workshop, I was a little surprised that my No. 1 purpose was ‘Giving Care.’ I looked at going back to medical school but realized (being a) nurse practitioner would allow me to find a point between the autonomy of being a doctor and the care of being a nurse. Though I was doing full time work, and full time school, with additional community commitments, multiple people commented on how happy I looked after I started those classes.

Kristen Wils , former Klamath County employee now at Sky Lakes medical Center

“True, and deep happiness, however, does not come from a dollar bill. You must have a purpose to warm your soul, and when you are settled, giving back to your community provides that warmth – I guarantee it. So, coach a team, join a service group such as Rotary or Kiwanis. Volunteer at a senior center.” Blue Zones project is doing life-changing work in our town.”

Mayor Todd Kellstrom

LIVING WELL

• To become Blue Zones Project Certified Klamath Falls must meet goals with policy, places and people.

LOCAL WORDS OF INSPIRATION

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BLUE ZONES PROJECT® GOALS IN KLAMATH

FACES BEHIND BLUE ZONES PROJECT®

By Glenn Gailis

GLENN GAILIS Glenn Gailis has been a part of the Blue Zones Project since before Klamath Falls was designated as a demonstration community.

CHRISTY AUGUSTINE Since the beginning of the Blue Zones Project in Klamath Falls, Christy Augustine has been engaged.

About two years ago Gailis retired from Sky Lakes Klamath Medical Clinic after practicing family medicine for 40 years there, and has since been volunteering with a variety of organizations including the Blue Zones Project.

Augustine is a part of the faith-based and civic organization committee and before the project fully rolled out, she and her church set up booths along the bike trails and passed out Blue Zones Project information.

The 73 year old heard about the project from Katherine Pope, Sky Lakes Wellness Center program director, and Stephanie Van Dyke, wellness center director, who organized the Klamath Falls troupe that advocated for Klamath Falls to be the first demonstration community in the Northwest.

After hearing about the project, Gailis biked to 78 restaurants around Klamath Falls to tell them about the Blue Zones Project.

Gailis currently serves on the restaurant and groceries committee as the co-chair, and puts in time every day to continue the health initiative effort.

“I practiced medicine for 40 years, I felt like I did my best to do prevention, but I also feel like I failed miserably in really accomplishing what can be done,” Gailis said. “It’s giving you healthier choices and making them easier choices. It restores my faith in youth when I see what they’re trying to do.”

KRISTEN KONKEL Since the 28-year-old Kristen Konkel moved to Klamath Falls two years ago, she wanted to volunteer. Blue Zones Project was the perfect fit.

“The Blue Zones Project was the perfect intersection of my passion and professional training with a true community need,” Konkel said. “I volunteer because I want Klamath Falls to be healthier and full of opportunities for people to be able to make healthy choices.”

For the last 10 months, Konkel has often dedicated her spare time to volunteering with the Blue Zones Project.

Konkel is an assistant professor of Applied Psychology at Oregon Institute of Technology, and decided to jump on board as a member of the Built Environment Committee for the project because of her background.

She also helped organize a faith-based forum in May, to welcome all religious and civic organizations into the health initiative.

Augustine puts in more hours than the average volunteer while participating in events, putting together events and working at least monthly with her committee.

Augustine said her church, New Life Christian, purpose statement lines up with the Blue Zones Project — helping people discover life, place and purpose.

“I thought, ‘OK the project is totally in line with what we’re about,’ so that’s really why we got involved,” Augustine said. “The whole getting people to have a healthier lifestyle and eat better, all of that, appeals to me and my husband. Something like Blue Zones Project allows so many people to come together to make a change and an impact, so that’s exciting.”

As a social scientist, Konkel’s role on the committee is different from the members who are mostly city planners and engineers.

“I am there to ask,” Konkel said, “are the types of changes we are making on the Built Environment Committee affecting people? Are people using the trails and sidewalks more because of what we are doing – and, also importantly – are people’s attitudes about active transportation changing and improving. If we make built environment changes in town, we need to be able to assess the impact.”

She said she’s hoping to track the impact of the project over the next two to three years, not just of the built environment aspects like trail and sidewalk usage but for the overall attitude change in Klamath Falls.

Konkel is also spearheading a connection between OIT students and the Blue Zones Project by providing opportunities for them to serve on committees and projects.

GET UP OFFA THAT THING Spending too much time sitting can cause back problems, posture problems and circulation problems.

The best thing you can do is vary your position every hour. Get up and walk around as much as you can. If going walk-about isn’t an option, pick a few of these exercises to try at your desk.

Livin’ On A Prayer Palms together, fingers pointing up, push hands down.

10 seconds

Like A Prayer

Palms together, fingers pointing down, pull hands up.

10 seconds

Thriller

Arms behind back, grab wrist with opposite hand and pull while tilting head to the side. Reverse and repeat.

10–12 seconds/side

Can’t Touch This

Hands together, fingers interlaced,extend arms with palms reaching forward.

Pump It Up

Arms above head, grab ahold of opposite elbows, lean side to side.

10–20 seconds

8–10 seconds/side

I’m Your Boogie Man Arms at sides, roll shoulders up and back.

3–5 seconds, 3 times

Get Back

Straight Up

Sit down, place hands on lower back for support, lean back.

Fingers interlaced, pull arms over head with palms reaching up.

10-15 seconds

10–15 seconds

8–10 seconds

Straight Up Cross one leg over another, take opposite arm to knee, twist towards open side.

8–10 seconds/side

LIVING WELL

Arms at sides, shake hands out.

The Twist

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Shake, Rattle & Roll

LOCAL WALKING OPPORTUNITIES

From left: Jennifer Tay

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ORIGIN MOVE

NATURALLY

Find ways to move more.

If you feel like you want to be active and exercise, but you just need group support, here’s your chance. The Oregon Parks and Recreation Department and Sky Lakes Wellness Center have teamed up and invited others to form a group to walk during the lunch hour. No matter what speed you walk at, there is a group for you. Pets are also welcome to join the group.

The walks are 12:10 to 12:50 p.m. Tuesdays and Thursdays through the summer. 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.

WHAT: Get Fit at Lunch WHERE: OC&E Woods Line State Trail office, 3136 S. Sixth St. WHEN: 12:10 to 12:50 p.m.

Tuesdays and Thursdays

The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.

DID YOU KNOW?

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Get Fit at Lunch:

Walk with a Doc is a free weekly exercise and education opportunity hosted by a doctor with Sky Lakes Medical Center.

Each week a doctor will lead a discussion on a health topic and you can get medical advice for free.

The walks are from 9 to 10 a.m. every Saturday, except weekends of New Year’s, Easter, Mother’s Day, Fourth of July, Thanksgiving and Christmas, at Steen Sports Park, 4500 Foothills Blvd. During good weather, you will meet at the southwest corner of the park. During bad weather, you will meet at Mike’s Field House for indoor track walking.

Don’t forget to bring water to drink. Everybody in the family is invited, and well-mannered, leashed dogs can Walk with a Doc, too.

WHAT: Walk with a Doc — educate. exercise. empower WHERE: Steen Sports Park, 4500 Foothills Blvd.

WHEN: 9 to 10 a.m. Saturdays

USEFUL TIPS

Walk with a Doc:

Trade In Power Tools For Hand Tools

Shoveling, push-mowing, and raking burn almost 400 calories an hour.

Get a dog

Most dog owners get over five hours of exercise a week without a lot of added effort.

Burn Calories through household tasks

Watering houseplants burns the same number of calories as stretching and walking. Increasing simple movements like standing, walking, and talking can help you burn an extra 350 calories a day.

Create exercise space

Make exercise easier by designating space in your home for it. You’re more likely to use that equipment for something other than a clothes rack if it’s visible and easily accessible. A study at the University of Florida found that women who exercised at home lost 25 pounds in 15 months and maintained their weight loss.

Grow your own garden

You can burn up to 150 calories gardening 30-45 minutes. As a bonus, this low-intensity exercise provides both stress reducing benefits and fresh herbs and veggies to eat!

Climb those stairs.

Did you know that you burn 10 calories per minute going up stairs and 4 calories per minute going down them? Setting up your home so a popular room is on another level will improve not only your activity level on the stairs, but your health too.

Sky Lakes Klamath Medical Clinic physician and organizer of the Walk With A Doc program, 9 to 10 a.m., Saturdays at Steen Sports Park

“To get back my youth I would do anything in the world, except take exercise, get up early, or be respectable.”

- Oscar Wilde

LIVING WELL

BROCK TREJO, MD

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75 minutes of walking a week adds almost 2 years to your life. Time to take that walk around the block you’ve been putting off!

What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints. And there’s no question that walking is good for you. Walking improves circulation. It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Walking can lead to weight loss and it’s good for your emotional health. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods.

DID YOU KNOW? People with purpose have fewer health conditions and report higher levels of happiness.

When your life has purpose, every day stressors start to fade away.

The Okinawans call it “Ikigai” and the Nicoyans call it “plan

PURPOSE

de vida;” for both it translates to “why I wake up in the morning.”

Wake up with purpose each day

Knowing your sense of purpose is worth up to seven years of extra life expectancy.

FIND YOUR PURPOSE

ORIGIN

Volunteering is an excellent way to boost personal satisfaction, and studies show that donating your time to a good cause may reap huge health benefits. Researchers say that people who volunteer do tend to be happier. It’s called a “helper’s high.”

Whether it’s at the library or Red Cross at a Sky Lakes office, just four hours a week can make a big difference for the organization and can help sustain a sense of personal well-being.

TAKE ACTION TODAY! VOLUNTEER

Quick, can you sum up your life purpose in one phrase?

If you’re struggling, you’re not alone, but people who know why they wake up in the morning live longer, better lives.

Use these tips to help you find your purpose: Do an internal inventory First, think about your ideals, principles, standards and morals.

Then think of your physical, emotional and mental talents, strengths and abilities. Take out a blank sheet of paper and write or type for about 20 minutes. It might take awhile, but eventually you’ll clear your mind and get to what you really want to contribute to the world. You’ll know you’re getting close when you have a strong emotional reaction to something you’ve written. Then write your Personal Purpose Statement to incorporate what you like to do and where you can share your talents.

Put your skills into action Find out you love animals? Make plans to volunteer at the humane society or even adopt a pet. Spread the word amongst your neighbors and see if you can establish a dog-walking group. In short, use your passions as a Launchpad for your life. People who volunteer have lower rates of cancer, heart disease, and depression, as well as lower health care costs Dedicate a place in your house to display your passions, accomplishments and the things of which you are proud Every time you walk by, you’ll be rewarded with a surge of pride and a reminder of how you fit into the world.

Find a partner Find someone to whom you can communicate your life purpose, along with a plan for realizing it. It can be a friend, a family member, a spouse or a colleague. Use their honesty as a sounding board for your plan of action.

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.

“ Purpose is always outside of yourself, and larger than yourself.”

- Richard Leider

LIVING WELL

director of Volunteer Services, Sky Lakes Medical Center

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MARGARET HOWARD

USE YOUR VACATION TIME! Make a promise to yourself to take your hard earned vacation time.

Even short vacations improve your well-being, both physically and mentally.

Take a few days here and there throughout the year and come back recharged for the tasks at hand.

ORIGIN Even people in the Blue Zones experience stress. Stress leads to

DOWN SHIFT

chronic inflammation, associated with

Find a stress relieving strategy that works for you

that we don’t are routines to shed that

every major age-related disease. What the world’s longest-lived people have stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.

JEANETTE RUTHERFORD, MA, LPC

therapist at Live Young Sky Lakes Wellness Center

TOP FIVE WAYS TO DOWN SHIFT

USEFUL TIPS

Most of us experience some stress on the job or at home. It’s important to deal with stress before it becomes significant. In order to prevent or minimize its impact, incorporate downtime into your days. This may include slowing down and paying attention to what is around you (like noticing a beautiful sunset), exercising, taking a walk, or chatting with a friend or family member.

Slowing down allows us to unwind and de-stress.

Easy Ways to De-stress Looking for a few simple ways to say good-bye to stress? Try these:

• Breathe deeply in and out for 10 minutes with your eyes closed to relax muscles and quiet the mind • Play with your kids (pretend to be superheroes or have a dance contest) • Play with you pets • Call a good friend • Learn a new hobby • Nap for 15 minutes to refresh • Do something you love today

Nurture yourself Set aside time each day to do something you enjoy, like walking, working out, or painting. Unwind after a stressful workday by reading, practicing yoga, listening to music or taking a bath or steam shower.

Protect your day off Try to tackle chores during the week, so your weekends are free for relaxing and enjoying the day.

• Take a long, relaxing bath with plenty of bubbles

ZZZ Don’t Skimp on Sleep How? Here are a few tips:

Get happy Happy hours are a great way to relax and connect with coworkers, neighbors, family, and friends. It doesn’t have to include alcohol, just conversations and some hearty laughs.

Studies show personal connections and friendships are an important factor to a long, healthy life.

• Dim the lights an hour before bedtime • Turn the clock away so you can't see the time • Replace saggy pillows and mattresses with comfortable ones • Cover your windows with blackout curtains so the room is dark

“Take rest; a field that has rested gives a bountiful crop.”

- Ovid

LIVING WELL

Slow down, unwind, and de-stress Some of life’s most precious moments pass us by while we’re busy taking on the world. Make more time to enjoy the view by turning off the TV, leaving work at the office this weekend, and reclaiming some time and space in your routine.

• Remove TVs, phones, and computers from the bedroom

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Spend time with family and friends Surround yourself with people who listen, laugh easily, and focus on the positives in life. Avoid people who suck your energy and joy.

HUNGER SCALE

0%

20%

Very Hungry

Somewhat Hungry

80% RULE Eat mindfully & stop when 80% full.

“Hara hachi bu” – the Okinawan, 2500year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the Blue Zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day.

USEFUL TIPS

ORIGIN

Internal fullness cues are often ignored due to external cues such as food served from oversized plates. Tune into your internal hunger scale and stop when fullness is at 80%.

40%

80%

WOAH NELLY!

The whole idea of “eating mindfully” is to slow the pace of your eating, and appreciate the color, texture and aroma of your meal. Remind yourself that what you’re about to consume is special, so savor every part of it and find joy in the experience. To prevent feeling overly full, try adjusting portions down and minimizing distractions while eating so you taste each bite, notice when you’re full, and still feel energetic when you’re done.

STEPHANIE VAN DYKE, MD

medical director at Live Young Sky Lakes Wellness Center

Very Full

Remove TVs & Computers From the Kitchen and Dining Areas It’s hard to press pause on the latest binge watching session, but tear yourself away for meals and you’ll reduce mindless eating and consume less calories.

Drink Water Throughout the Day: One of the reasons we overeat is dehydration. Thirst is often mistaken for hunger. The increased bathroom breaks may be a pain, but you’ll feel better, eat less and retain less water weight, plus your skin will thank you.

Weigh Yourself Regularly Nobody wants to stare at that number, but research shows that people who weigh themselves regularly are more successful at maintaining a healthy weight.

Stock Your Cupboard with 10-Inch Dinner Plates You know what they say, big plates; big gut. You will mindlessly eat 20% fewer calories when dining on a smaller plate. Time to measure your plates!

Schedule Family Dinner Nights Adolescents who eat dinner with their family 3 nights a week are 15% less likely to become obese. They also eat healthier, perform better in school, and think their parents are cool. Okay, that last one is made up.

“Mindful Eating is eating with intention while paying attention” - Kati Konersman RD, CDE

LIVING WELL

Comfortably Full

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Content/ Satisfied

Watch a funny show and laugh ‘til your belly aches

Give someone you love a big hug

Take a nap

ZZZ

Have a “who makes the silliest face” contest

Set up a regular get-together with pals

Pet your dog (or someone else’s)

Take a long, hot bath with your favorite bubble bath

Aesop

“No act of kindness, no matter how small, is ever wasted.”

Pull out this poster, hang it somewhere and read it for daily ideas to get in the zone

Unwind with a glass of wine

Go to bed early tonight

John R. Wooden

“Do not let making a living prevent you from making a life.”

Turn off TVs and cell phones for an hour, or the whole day

Close your eyes and just breathe

Learn how to meditate

Enjoy a 10 min. walk or bike ride

Play a board game with family or friends

Plan a day off work and make it YOUR day

Stephen Covey

“Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”

Crank up the tunes and sing like there’s no‑one listening

Join a club or group activity you like

Dry Bean Dangers Did you know raw and undercoocked beans can be toxic?

Folow these tips to stay safe:

Soak all beans overnight.

Drain the beans before cooking, and change the water.

Cook beans throughly. Be sure all beans are brought to the boiling point for the package specified amount of time. Cooking times vary depending on the bean, so check packaging for specific cook times Keep canned beans on hand for when you’re in a hurry.

PLANT SLANT Put less meat & more plants on your plate

Legumes, including beans (fava, black, soy) and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month. Serving sizes are 3-4 oz., about the size of deck or cards.

USEFUL TIPS

ORIGIN

Here are some suggestions to help you toward more healthful, plant dominant choices: PRIMARILY PLANT-BASED Try to get the majority of your food intake from vegetables, grains, greens, beans, and fruits. Use sauteeing and seasonings to liven things up.

MEAT IN MODERATION There’s no need to eliminate meat completely, but consider it an occasional indulgence, rather than a daily staple. Keep portions around the size of a deck of cards, and enjoy once or twice a week.

Fresh meats are a healthier choice than processed meats, such as hot dogs, ham and bacon.

FISH IS FINE Wild-caught salmon or smaller fish like sardines, trout, snapper, cod, and anchovies are all great choices. Eat up to three times weekly and keep portion sizes about the size of your palm.

DAILY DOSE OF BEANS Beans are a great source of protein and fiber, and come in many varieties. Eat a cup of beans a day.

CLASSES TO GET YOU ON-TRACK Soups of the Season October 25 • 5:30 to 7:30 p.m. @ KCC | $34 Chef Liz Arraj will teach you how to create delicious plantbased soups you can share with your family and friends alike.

Super Foods Explained Oct. 11 - Nov. 1 • 5:30 to 6:30 p.m. @ KCC | $29 Learn how to implement more plant-based meals into your everyday diet and how to increase the healthfulness of your regular recipes.

Edible Excursions: Let’s go to Thailand!

Oct. 4 5:30 to 7:30 p.m. @ KCC | $34 Edible Excursions: Let’s go to Italy!

Oct. 11 5:30 to 7:30 p.m. @ KCC | $34 Edible Excursions: Let’s go to the Middle East!

Oct. 16 5:30 to 7:30 p.m. @ KCC | $34 Learn new, creative ways to add more vegetables to your plate in this interactive plant-based class led by Chef Liz Arraj. You will learn delicious, simple and nourishing recipes that will take you under 30 minutes to prepare.

SHUN SUGAR Make sugar a special occasion food. Keep cookies, cakes and candies for celebrations and try to consume no more that 28 grams (7 teaspoons) of sugar in one day. Check food labels; sugar is added to a lot of unsuspecting foods.

Cooking Classes

GO NUTS FOR NUTS Nuts make a great healthy snack. Grab a handful of nuts daily: almonds, pistachios, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and Brazil nuts.

Mix things up and explore different nuts so you don’t tire of them.

See LiveYoung.SkyLakes.org or call us at 541-880-2770 for class schedule and costs.

TONIA HENDERSON, RD, LD, CDE

Sky Lakes Diabetes Services

DRINK A WEALTH OF WATER Replace sugar-rich drinks with water. Drink six glasses of water daily.

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”

- Ann Wigmore

LIVING WELL

GO WHOLLY WHOLE Choose whole foods or processed foods with fewer than 5 ingredients. If it comes from a plant, eat it. If it’s manufactured in a plant, avoid it.

Strive to choose beans over meat as often as possible. Get creative — add garbanzo beans instead of chicken to your dinner salad, fill bell peppers with lentils, barley and your favorite herbs or spices. Try a black bean patty in place of meat in your next hamburger. Then fill half your plate with vegetables and fruit — the more colorful the better! Make at least half your grains whole and avoid processed meats. By following these guidelines, your diet will be nutritionally rich and your body will be grateful.

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SOUR ON BREAD Your best bread choices are 100% whole grain breads and authentic sourdough bread made from live cultures. Limit bread to two slices daily.

Learn how to fuel your body for health and wellbeing! Led by registered dietitian, Jennifer Newton, these hands-on classes will give you quick, easy tips about how to prepare healthful and delicious meals for you and your family. Classes are scheduled throughout the year.

Which wine glasses go with which wine?

Ever wonder why there are so many wine glass shapes and sizes? The theory is that each shape aids the taste and aroma of specific wines.

The jury’s still out on the science behind the claims, but it’s a beleif held by many a wine conoseur.

Let’s be realistic, you’re probably not cleaning out the cupboards to make room for every glass type. A set of 6 red wine glasses and 6 white wine glasses is really all you need to entertain your tribe.

ORIGIN People in all Blue Zones (except Adventists) drink alcohol moderately

WINE @ FIVE

and regularly. Moderate drinkers

Enjoy a glass of wine with good friends each day.

drink 1-2 glasses per day (preferably

outlive non-drinkers. The trick is to Sardinian

Cannonau

wine),

with

friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.

Light-Bodied White Wine

WINE BASICS

There are a LOT of wine choices out there; it can be quite overwhelming.

Here’s a breakdown of some the most popular options:

WHITES Chardonnay

Full-Bodied

Fruity, buttery, velvety.

Pairs well with: Grilled, roasted or sauteed foods

White Wine

Pinot Grigio (Pinot Gris)

Zesty, light-bodied, dry, crisp.

Pairs well with: Light, simple dishes

Riesling

Full-Bodied Red Wine

Sweet, with intense fruit flavors.

Pairs well with: Simple chicken and fish dishes, lobster

Sauvignon blanc

Dry, tart & acidic with herbal and fruit flavors.

Pairs well with: Tangy, citrus foods, white meats, raw veggies

REDS Cabernet sauvignon

Light-Bodied Red Wine

Full-bodied with herbal notes.

Pairs well with: Steaks, lamb, beef, wild game Merlot Fruity, spicy, soft.

Pairs well with: Chicken and other light meats

Pinot noir

Sparkling Wine

Desert Wine

Zinfandel

Zesty, medium- to full-bodied/dry to off-dry.

Pairs well with: Rustic, rich flavors, spicy dishes For many people, drinking alcohol is just not possible for a lot of reasons. So, for me, “Wine at Five” is something of a misnomer.

It’s not the drinking that’s important for this, but rather the idea of getting out and being with people who enjoy each other. This sort of socialization is very effective at reducing day-to-day stress and helping you cope with some of the things that cause stress in your life. The joy of camaraderie far outweighs the need for wine.

RON WOITA, RN

director Sky Lakes Emergency Dept. and member Local Alcohol and Drug Planning Committee (LADPC)

“I cook with wine, sometimes I even add it to the food.”

- W.C. Fields

LIVING WELL

Spicy Red Wine

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Rosé &

Delicate, fresh, soft, fruity aromas.

Pairs well with: mild red meats, mushrooms, potatoes

Meditation basics Regardless of your spiritual community, meditation is a great way to clear you mind of the day’s stress and feel closer to your higher power.

ORIGIN All but five of the 263

BELONG Belong to a faith-based community

centenarians interviewed

by Blue Zones researchers belonged to some faith-based community. Denomination does not seem to matter.

Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.

Choose a calming spot

Relax your body

Find a quiet place where you won’t be disturbed.

Choose a regular time of the day to meditate and make it part of your daily routine.

Sit down and relax.

Cross your legs and rest your hands on your lap or by your sides. Maintain a neutral spine; don’t slouch.

HOW CAN FAITH HELP YOUR HEALTH? Meaning and purpose.

Faith can provide answers to existential questions that weight heavily on us. Why are we here? What happens when we die? What is the meaning of it all?

Hope

Breathe deeply and slowly

Don’t overthink it

Close your eyes and focus on your breathing.

Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. Take as long as you need.

If your mind starts to wander, just bring it back to your breathing.

When you are done, open your eyes, slowly stand up and stretch. Enjoy the day!

PRACTICE KINDNESS The Golden Rule is found in some variation in nearly every human culture and religion. Treating others as you would want to be treated appears to be a basic human tenet. Practice the Golden Rule with these random acts of kindness.

Faith promotes optimism and hopefulness, outlooks that help relieve and prevent symptoms of depression.

• Buy a coffee for the person behind you.

Accepting the negative

• Cook a meal or do a load of laundry for a friend who just had a baby or is going through a difficult time.

Volunteer opportunities

• Play board games with senior citizens at a nursing home. 60% of seniors don’t have a visitor during their stay.

Community and support

Belonging to a religious organization provides an immediate network of like-minded people. A sense of community brings people together in a mutually supportive way.

Stress Management

Prayer, contemplation and meditation provide a way to process stressful situations and rest your mind. Other benefits include improved sleep, improved focus, improved immune system function and increased pain management.

Lifts the Spirit

• Babysit for a single mom for free.

• Leave some extra quarters in the laundry room.

• Write or email an old teacher and tell them how they made a difference in your life.

When you’re involved in activities with people who have similar interests – whether it’s a church group, an exercise class, or a civic organization – you’ll open yourself up emotionally because you’ve opened yourself up socially. Church services typically also include a quiet time for reflection and meditation, which can have several positive effects on your health.

SALLY-ANN PALCOVICH

director of Spiritual Care Services, Sky Lakes Medical Center

Spiritual activities such as singing and music may boost your emotional wellbeing. Consider joining a choir to releive anxiety and expand your support network “Prayer is a way of sharing the burden that stress has placed upon you” - Anonymous

LIVING WELL

Faith-based organizations offer many volunteer opportunities in aid of the community. Doing for others is a great way to expand your community and feel a sense of purpose.

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Having faith helps you to cope and accept the things that don’t go your way and are out of your control.

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ORIGIN LOVED ONES FIRST Invest time with family

Successful centenarians in the Blue Zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too.). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love (They’ll be more likely to care for you when the time comes).

FAMILY FUN IDEAS

MAKE A GAME OF IT

Volunteer Together

Sit down with your family and use these conversation clip-outs to connect and get to know each other better,

Choose an activity you both enjoy. Obsessed with dogs?

Volunteer at the animal shelter. Love nature? Volunteer to clean up a trail. If you have young children, make cards for people in hospitals. Older kids can collect food for the food bank or organize a car wash to raise money for a cause close to them.

Plant Something Delicious

Experience the joys of a vegetable garden. Easy-to-grow options include zucchini, cherry tomatoes, root vegetables and green beans. You may pull most of the weight (and weeds), but if it convinces the family to eat a vegetable, it’s sow worth it.

Get Cooking

Have on old family recipe? Pass that knowledge on to your kids and teach them the joys of the kitchen. No family recipe? Make a new family tradition by creating a weekly meal together. Baking is always a fun and messy option!

Go Camping

There’s an excitement to sleeping in the wilderness and hearing the sounds of nature. Not that adventurous?

A tent in the backyard still counts! Don’t forget ghost stories and marshmallows around the fire pit.

What is your favorite thing about your family?

Action Tip: Discuss your family values – write them down and put them in a place where you can be reminded daily.

What’s your favorite memory? Why? Action Tip: Parents, share a story about your past, like how you met each other or a good memory you share with your children.

If you could do anything to make the world better, what would you do?

Action Tip: Scale it down to something you can do for one person and then do it.

Go on a Scavenger Hunt

What’s one way a family member helped you this week?

Action Tip: Think about how being helpful feels good and brainstorm ways you can help others next week. Then do it.

DEBORAH WETHERELT, RN

director Sky Lakes Family Birth Center

“There’s nothing that makes you more insane than family. Or more happy. Or more exasperated. Or more… secure.”

- Jim Butcher

LIVING WELL

Quality time, time spent with attention to the people around you, supports a healthier lifestyle. That’s why it is so important for families to “disconnect” from the electronics, and for parents to regularly create time to spend just with their children; schedule it if you have to. It may be as simple as board games Saturday evening to help strengthen the family bonds that will stand the test of time — and it’s fun, too!

What movie always makes you happy?

Action Tip: Find another feel-good movie to watch together in the next few days.

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Limit the territory to the backyard or the inside the house and kids will suddenly notice objects that they usually overlook. Spark their imagination with things that are open for interpretation, like “something that smells really bad” or “an object that starts with the letter K.” When time is up, tally who found the most items. Aside from bragging rights, the winner gets a fun prize, such as a gift certificate to the movies or the ice cream shop.

Recruit a Blue Zones Buddy Research shows that people are 20 percent more likely to succeed at new behaviors when they have a buddy.

Recruit a friend to be your Blue Zones Buddy and join you on your well-being adventure. Attending a healthy cooking class, volunteering at a local organization, take a walk together, or just grab a glass of wine and unwind.

ORIGIN The world’s longest lived people chose–

RIGHT TRIBE Surround yourself with people who support positive behaviors

or were born into–social circles that supported healthy behaviors, Okinawans created ”moais”–groups of five friends that committed to each other for life.

Research from the Framingham Studies shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.

director of Human Resources, Sky Lakes Medical Center

BUILDING A POSITIVE TRIBE Healthy-minded friends can help add years to your life.

Studies show that you are more likely to make healthy decisions when those you surround yourself with make healthy choices.

So, how do you know if your friends are helping or hurting your well-being? Take a quick evaluation of those closest to you.

Signs of a healthy friendship: • • • •

You feel energized when spending time with them.

You champion each other’s goals.

You have fun and feel connected when you’re together.

They make healthy choices in their own life and encourage yours too.

• They listen and genuinely care.

• Conflicts are few and far between, and are resolved in a mature, respectful manner.

• You may drift in and out of each other’s lives, but you always pick up right where you left off.

Signs you may want to reevaluate the friendship: • They encourage negative behaviors (‘Just one more drink’, ‘One cigarette won’t kill you’, ‘Why don’t you eat some real food instead of that rabbit food?’)

• They put you down and criticize you.

• They spend most of your time together talking about themselves • They use you primarily to vent and offload.

• They betray your trust Think of each relationship you value; how does it fair?

Ultimately, cultivating relationships with happy and healthy people makes you more likely to be happy and healthy.

Living Well with Chronic Conditions:

These classes are for anyone with an ongoing health condition, or family or friends of someone living with an ongoing health problem.

• Living Well with Diabetes Oct. 3–Nov. 7 • Mondays, 5:30 to 8 p.m.

Klamath Tribal Health & Family Services office, 3949 S. Sixth St., Klamath Falls • Living Well with Chronic Conditions Oct. 4 – Nov. 8 • Tuesdays, 12:30 to 3 p.m.

Klamath Basin Senior Citizens Center, 2045 Arthur St., Klamath Falls Freedom From Smoking: A seven-class course designed to help you kick the habit. Visit healthyklamath.org for more information.

• Nov. 1–Dec. 20 • Tuesdays, 5:30 to 7 p.m.

Sky Lakes Outpatient Care Management 1930 S. Sixth St. • Nov. 7–Dec. 20 • Mondays, 1:30 to 3 p.m.

Community Health Education Center 2200 N. Eldorado Ave. Prostate Support Group: 1st Tuesday of every month, noon to 1:30 p.m.

Community Health Education Center 2200 N Eldorado Ave. Finding Your Joy – Cancer Support Group: Open to all individuals who have been, or are currently affected by cancer, their family members and friends.

2nd Thursday of every month, 2 to 4 p.m.

Community Health Education Center 2200 N. Eldorado Ave. Breast Cancer Support Group:

This group is open to women who are affected by breast cancer and the women in their lives who support them.

First Tuesday of every month, 3 to 5 p.m.

Community Health Education Center 2200 N Eldorado Ave. B.E.A.T. Diabetes: This support group is for anybody with diabetes, who is at risk for diabetes and caring for someone with diabetes.

Every 3rd Thursday, 5:30 to 6:30 p.m.

Community Health Education Center 2200 N. Eldorado Ave.

“Don’t waste your time being what someone you to become, in order to feed their list of rules, boundaries and insecurities. Find your tribe. They will allow you to be you, while you dance in the rain.”

- Shannon L. Alder

LIVING WELL

ALAN CALDWELL

FIND YOUR TRIBE

Find groups that help support a healthier lifestyle

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Another way to look at this is you want to be connected to people who share your fundamental values and beliefs, and who can be trusted to give you honest feedback and advice. In a business, as in the home, you don’t want conflict, and people who get along with each other can create an environment of harmony. Achieving that in the workplace provides employees with a greater sense of well-being and satisfaction, and the same is true for individuals’ lives.

and healthy wrestler in high school and college, a physical with his family doctor revealed he had high blood pressure, high triglycerides and high cholesterol.

“I thought of my boys and my wife,” he said.

“I wanted my boys to grow up with a dad.”

WORKING TOWARD A GOAL With improving his health and quality of life and hopefully lengthening it as well, firmly in mind, King worked toward that goal with zeal.

John King plays soccer with his 8-year-old son Lorenzo at Steen Sports Park.

FINDING INSPIRATION

By Lee Beach, H&N Staff reporter

F

“I signed up at a gym — paying for it in advance — quit smoking and stopped drinking and eating fast food. To stop all those habits at once was difficult,” he admits, but it has been life changing for him.

His physician, Dr. Janessa Fickler, told him during a follow-up visit, “You inspire me. I can’t believe you’ve stopped all of these.”

or John King, a moment of inspiration came along at just the right time.

The outward changes are obvious. He has trimmed down from 225 pounds to 180 pounds in the last seven months.

That moment came when King heard Erin Cox speak at Friends of the Children, where King was a mentor. Cox is one of two Organization Leads with the Blue Zones Project, and a wellness coach, author and motivational speaker

TRYING NEW, HEALTHIER FOODS “I cut out hard carbs — just have brown rice or sweet potatoes sometimes — drink 110 ounces of water each day and also green teas.”

LIVING WELL

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Her message of living a longer, healthier and happier life incorporating the nine life activities and attitudes of the project resonated strongly with him.

He has a particular fondness for genmaicha or popcorn tea, a Japanese green tea with roasted brown rice so named because some of the rice grains pop during roasting. King feels it boosts metabolism naturally.

“When she spoke to us,” said King, “her presentation grabbed me. I was a drinker, smoked a half pack a day, ate a lot of fast food and spent most of my free time on the computer.”

GETTING ACTIVE The activity level of the family has changed as well. King continues with a gym regimen and is now able to be an active participant in the boys’ lives.

As the 33-year-old father of two boys, with another on the way at the time, he admits he couldn’t even play with his “very-activethroughout-the-day” boys. Formerly a fit

“We live at the parks in town now,” King said of the frequent times he takes the two older boys to play at different parks. Recently, on a particularly hot day after work, he

took just Lorenzo, 8, to Steen Sports Park to throw Frisbees and kick around a soccer ball. Gabriel, 2, and Cassius, 2 months, stayed at home with mom, Bon, who spoke about the changes her husband wanted to make several months ago: “I thought it was wonderful. Everything is different now.”

At the parks, “We play baseball, pitch and dodge and tag, but Lorenzo likes soccer best,” he said. “He has been in soccer since he was 2, and Gabriel will start it this fall.”

Of his work relationships, he said, “Some of the best people I‘ve ever worked with are in that building.”

John King with his family (from left): wife Bon, who holds their 2-month-old Cassius, 8-year-old Lorenzo, and 2-year-old Gabriel.

PUTTING FAMILY FIRST This is the first 9 a.m. to 5 p.m. job he has had, allowing him to eat dinner with his family and to spend more time with the boys, following the principle of putting family first. He said he and Bon always make an effort to let the boys know how much they are loved and appreciated.

EXPRESSING APPRECIATION Three months after embarking on following the Blue Zones Project, King called Cort Cox, Klamath Falls Blue Zones Project engagement lead, to tell him how much it meant to him and to express appreciation for what he felt the Blue Zones Project was doing to help the community.

“I love the frame of mind I’m in,” King said. “I enjoy getting up every morning. I’m beyond blessed.”

LIVING WELL

POSITIVE RELATIONSHIPS AT WORK A new job opportunity presented itself during this life transition. Building on former work in law enforcement investigative cases, he applied for and was hired to work at the Department of

Human Services, in the Seniors and Adults with Disabilities Division, where he has now been for four months.

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Bon, a Klamath Falls native, and King, from New York State, met while working as summer interns at Disneyland in Anaheim, Calif. They were married at Sacred Heart Catholic Church, “and the rest is history,” he mused.

RECIPES

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

IKARIAN LONGEVITY STEW Great recipe from the Blue Zones region, Ikaria, for a rainy day (or any day). It’s also perfect for anyone following the Mediterranean diet.

Ingredients • ½ cup extra virgin olive oil • 1 large red onion, finely chopped • 4 garlic cloves, finely chopped • 1 fennel bulb • 1 cup (8 ounces) black eyed peas (with dried peas, bring to a boil, boil for 1 minute, remove from heat, cover and let sit for an hour. Drain, rinse, and use.)

• 1 large, firm ripe tomato, finely chopped • 2 tsp tomato paste, diluted in ¼ cup water • 2 bay leaves • salt to taste • 1 bunch dill, finely chopped

Directions 1. Rinse the black eyed peas.

2. Heat 1/4 cup olive oil over medium heat and cook the onion, garlic, and fennel stirring occasionally until soft, about 12 minutes.

3. Add the black eyed peas and toss to coat in the oil.

4. Add the tomato, tomato paste, and enough water to cover the beans by about an inch.

LIVING WELL

5. Add the bay leaves. Bring to a boil, reduce heat and simmer for 40-60 minutes or until the black eyed peas are tender. You don’t want stones and you don’t want mush. You can also cook this ahead and reheat.

6. Season with salt. Add the dill and stir. Remove, pour in remaining olive oil, and serve.

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PESTO-STUFFED PORTOBELLO MUSHROOMS Savory and “meaty”, pesto-stuffed mushrooms are the perfect little slider to serve as an appetizer or as a side dish. If you like things a little spicy, don’t be afraid to use the red pepper flakes!

Ingredients • 12 baby Portobello mushrooms • ¼ tsp garlic powder • ¼ tsp onion powder • 1 tsp salt • 1 T soy sauce (liquid aminos for Gluten-free recipe) • 1 T lime juice • 2 T balsamic vinegar • Water to dilute marinade • red pepper flakes to taste

• 2 cups fresh spinach • 7 T olive oil (4 T to cook spinach, 3 T for pesto) • 1 medium shallot • 8 cloves garlic (4 to cook with spinach, 4 to process in pesto) • ½ cup walnuts • 1 cup fresh basil • ½ cup fresh parsley • Parmesan cheese (optional, but highly recommended)

Directions 1. Preheat the oven to 375°F. 2. Clean & trim the mushrooms, removing the stalk and gills, and place capdown in a bowl. Using a toothpick, poke holes into the mushroom caps' "meat" for the marinade to settle in.

3. Mix garlic powder, onion powder, salt, soy sauce, lime juice, balsamic vinegar and a little water. Pour marinade evenly over the mushrooms and top with red pepper flakes. Let sit while preparing the filling.

6. Drain any leftover marinade from the mushrooms. Pack the spinach mix into the bottom of each mushroom, topping with pesto (garnishing with parmesan cheese).

7. Bake for 20 minutes and serve warm or room temperature.

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5. For the pesto, blend walnuts, fresh basil, parsley, garlic and olive oil in a food processor/blender into a spreadable paste (cheese-eaters, blend some parmesan cheese into the mix as well).

LIVING WELL

4. Pour 4 T olive oil in a pan set at medium heat. Add minced garlic and sliced shallot – coat in oil. Add spinach to the mix and wilt, stirring constantly.

We're going to continue stirring until the spinach looks bright green and glistening, without being soggy. Remove from heat and set aside to cool.

SPINACH AND CRANBERRY STUFFED SALMON Eat like a centenarian with this heart healthy dish. Our spinach and cranberry stuffed salmon is great way to incorporate two power foods into your diet that help improve your mood.

Ingredients • 1 lb. of Salmon fillets • ½ cup of fresh spinach leaves • 3 - 4 fresh basil leaves chopped • 1 tsp lemon zest • 1 clove of garlic minced • 2 T craisins chopped • 2 T nuts chopped (pecans, walnuts or almonds are recommended) • 1 tsp of dried oregano • 1 T Dijon Mustard • ½ cup breadcrumbs

Directions 1. Sauté the spinach, lemon zest, and garlic until spinach is wilted.

2. Combine the craisins, nuts, basil, and oregano leaves in a small bowl. Add the wilted spinach mixture to the small bowl and combine.

3. Cut a pocket horizontally into each salmon fillet. Stuff each pocket with about 2 tablespoons of the combined mixture.

4. Spread 1 tablespoon of Dijon mustard on the salmon and finish by sprinkling breadcrumbs on top of each fillet.

LIVING WELL

5. Place salmon on non-stick baking sheet or backing sheet lined with oven safe paper and bake for 20 minutes at 375° F or until fillets are fully cooked.

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CREAMY SQUASH AND BEAN SOUP The Nicoyan diet is based off a foundation of squash, corn, and beans. This recipe combines squash and beans, making it rich in complex carbohydrates and protein. All variations of squash that work for this recipe belong to the botanical family Cucurbitaceae, known for providing high levels of useful carotenoids.

Ingredients • 1 (15 oz.) can navy beans undrained, or 1 pound dried beans, cooked • 2 cups low-sodium vegetable stock

Directions

• 2 lbs Hubbard, butternut, or other hard

1. Cook squash in oil in covered pan over low heat.

yellow squash, peeled and cubed • 2 tbsp olive oil • 1 pint unsweetened coconut milk (light) • pepper to taste • 1 dollop tofu cream (optional)

2. Put both beans and squash through food processor or potato ricer, and return puree to vegetable stock.

3. Add milk, season with pepper and serve very hot.

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.

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