Oct–Dec 2017
ADDING LIFE TO YOUR YEARS
HOW BLUE ZONES PROJECT™ IS INSPIRING BETTER HEALTH AND WELL-BEING IN OUR COMMUNITY
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BLUE ZONES PERSONAL PLEDGE Our community has a great opportunity to become healthier. The Blue Zones Project strives to increase the well-being of our community; the personal pledge is a great step in that direction. Unhealthy messaging regularly influences us through our smartphones, TVs, and even while we are driving. However, we can be
more thoughtful about making choices that lead to better well-being.
lasting friendships and find meaning and purpose in life.
The Blue Zones Personal Pledge includes tips from the original Blue Zones areas and evidence-based best practices people can take to improve how we take care of our minds and bodies. These changes can help individuals become healthier, make
At the end of the day, the responsibility falls on each of us to take ownership of our own lives. By completing the personal pledge, each individual takes steps toward a better self and strengthening Klamath Falls.
So what is in it for you? Take this pledge and together we will help you achieve the following: You will live a longer, better life. You will begin to have more energy, feel stronger, and become healthier. You will meet new people and nurture supportive friendships. You will discover your purpose and put it to work. You will be the change that makes your community a better place to live.
TAKE ACTION 1. Learn Visit bluezonesproject.com or, better yet, read the best-selling book Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. We recommend reading The Blue Zones Solution as well. 2. Measure The three-minute online Vitality Compass® will estimate how long you’ll live and give you customized tips to live longer. Visit apps.bluezones. com/vitality to access the Vitality Compass. 3. Participate Completing the personal pledge means committing to all four steps (Learn, Measure, Participate, Complete the Checklist) and showing up to participate in at least one activity in the next six months.
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Attend a Purpose Workshop. People who know their purpose live up to seven years longer. • Join a Blue Zones Project® Moai®. A moai (mow-eye) is a special social group that commits to meet for ten weeks to walk, potluck, or discover your purpose together. Moais can help you create new friendships with people who support healthy behaviors. • Volunteer with Blue Zones Project or another organization in your community. Volunteers tend to be happier and healthier and lead a more purposeful life. • Join the Blue Zones Project Action Force. We will invite you to help support food, active living, and tobacco policies that will help make healthy choices easier in your community. 4. Complete the Checklist The personal checklist on the next page offers choices to modify your personal surroundings so you’re more likely to be healthier and happier.
Questions? Visit bluezonesproject.com to learn more or contact us.
BLUE ZONES PERSONAL CHECKLIST Please select at least five actions that you pledge to complete within the next six months: Keep a comfortable pair of walking shoes or a bike in plain sight Why? They provide a nudge to move naturally daily. Adopt a dog Why? People who own dogs are more active and weigh less. Attend a Blue Zones Project Purpose Workshop Why? A purpose workshop helps you define your purpose. People who know their purpose live up to 7 years longer. Remove all computers and electronics from my bedroom Why? You are likely to get better sleep, feel better, and weigh less with fewer electronic distractions in your bedroom. Limit screen time before bed, and keep your bedroom cool while you sleep. Designate a space in my home for quiet time, meditation, or prayer Why? The longest living people have daily routines to shed stress, a major contributor to inflammation and disease. Stock my cupboard with 10-inch dinner plates Why? You will mindlessly eat 20% fewer calories than if you ate off of larger plates. Remove TVs and computers from the kitchen and dining areas Why? They lead to mindless eating and consuming needless calories. Own a bathroom scale, put it in plain sight, and weigh myself regularly Why? Research shows that people who weigh themselves regularly are more successful maintaining a healthy weight. Attend a plant-based cooking class Why? Knowing how to cook plant-based dishes that you enjoy increases the nutritional quality of your meals. Grow a garden at my home or adopt a plot at a community garden Why? Gardeners experience less stress and regularly eat more fruits and vegetables. Schedule a weekly happy hour with friends Why? Happy hour with small amounts of red wine can shed the day’s stress if you have a healthy relationship with alcohol. Have a conversation about getting older Why? Being ready for end of life can bring families together, save money, and relieve stress in the future. Visit mydirectives.com for help with this discussion. Actively participate in a faith-based organization or try a new one Why? People who belong to and regularly attend a faith-based organization can live 4-14 years longer.
Your Pledge
Taking the personal pledge means committing to learn, measure, participate, and complete five or more actions from the personal checklist in the next six months. Tell us how you want to participate by checking the boxes below. Then sign the pledge! We will be in touch to let you know how you can get involved.
Join a Blue Zones Project® Walking or Potluck Moai. Attend a Purpose Workshop.
Volunteer with Blue Zones Project or another organization in your community. Join the Blue Zones Project Action Force.
By providing my contact information below, I acknowledge that I am at least 15. I accept that I am responsible for deciding, in consultation with my physician, how much I can safely do and how far I can go. First Name:
Last Name:
Date:
Email Address: If Applicable: Employer:
Zip Code: Faith-Based Organization:
School:
Cut out and mail to: Blue Zones Project – Klamath Falls, 130 S 5th Street, Klamath Falls, OR 97601
IN T R O DU C T I O N BY Gerry O’Brien Editor for the Herald and News
GERRY O’BRIEN
Andria Arceneaux once said that she is the poster child for what the Blue Zones Project is trying to accomplish.
At one point in her life she weighed 487 pounds, was bed ridden and could see no way out to help herself. She made an impromptu speech at the memorial service for Dr. Stephanie Van Dyke last year that resonated with the audience on how much of an impact Dr. Van Dyke has had on Klamath Falls in her short time here. “Stephanie changed Klamath Falls and continues to do so,” said Arceneaux in a recent interview. “I feel like there should be ‘Van Dyke Wellness Centers’ everywhere across this country. Because people need this,” she said. “It is so amazing to call up and ask to see a doctor and have a doctor give up their lunch hour to squeeze you in. Stephanie would have been the type of person who showed up at my house. This platform of medicine, it is so based in common sense you think it would be everywhere. This program helps people get well on every level.” The Wellness Center is, in part, a direct result of the Blue Zones Project, which many in the community worked tirelessly to bring to Klamath Falls just two short years ago.
For Arceneaux, her story is one of inspiration and the difficulty people have with altering their health issues for the better. Read about it in this most recent Blue Zones Project publication, Live Healthy, compiled by Blue Zones people, Sky Lakes Medical Center and the staff from the Herald and News. The theme this quarter is “Adding Life to Your Years.” Many of the goals are to add longevity. However, a longer life usually includes a higher quality life. See how that can happen for you in this edition. Other topics include: • Rhiannon Kerr takes over as the Blue Zones community engagement leader, picking up where Cort Cox has left off as he shifts to launching Blue Zones in Grants Pass. • Downshifting. What is behind the downshifting principle? Tips on how to accomplish “downshifting” and gain health benefits. • Volunteer it’s good for you. See how giving is better than taking, as volunteers demonstrate the health benefits of helping others. We hope you enjoy this publication, find it useful and that it inspires you to take action.
T A BLE O F C O N T E NT S BLUE ZONES PERSONAL PLEDGE INTRODUCTION with Gerry O’Brien ,Editor for the Herald and News LOCAL FRESH VEGGIE CONNECTIONS INTRODUCING THE BLUE ZONES PROJECT® What are the Blue Zones? What is the Blue Zones Project® What are the Power 9 Principles BLUE ZONES PROJECT UPDATE: CONTINUING THE VISION DOWNSHIFTING: Senior Center tai chi classes embody going with the flow
READY TO ENGAGE MAKE A CHANGE TAKING ACTION: A RADICAL LIFESTYLE CHANGE PUZZLE CORNER PURSUIT OF PURPOSE:
Wellness Center classes aim to give patients framework for lifestyle goals
SKY LAKES MEDICAL CENTER VOLUNTEERS MENTAL AND PHYSICAL BENEFITS OF VOLUNTEERING VOLUNTEER, IT’S GOOD FOR YOU! DOWN SHIFT: LOCAL WAYS TO RELAX RECIPES 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
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Downshift and de-stress with Tai Chi at the Klamath Basin Senior Citizens’ Center. Learn how on page 12
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Read all about the Blue Zones Project’s new Engagement Lead, Rhiannon Kerr, on page 14
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Learn how to make helping others a part of your life, starting on page 26
WAYS TO LEARN MORE: BLUE ZONES PROJECT® Twitter BZPKFalls Instagram BZP_KFalls
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Facebook www.facebook.com/ bluezonesprojectklamathfalls
oregon.bluezonesproject.com bluezonesprojectklamathfalls@healthways.com
SKY LAKES MEDICAL CENTER Facebook www.facebook.com/ skylakesmedicalcenter
www.skylakes.org
CONNECT WITH THE HERALD AND NEWS
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Facebook www.facebook.com/HandN
Instagram heraldandnews www.heraldandnews.com
SURVEY CARD
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What do you enjoy most about the Living Well magazine? A) Stories about local people and businesses B) Health tips and tricks C) Recipes Let us know what you enjoy, and what you would like to see in future editions, by posting on our Facebook: Blue Zones Project – Klamath Falls or send us an email at: BlueZonesProjectKlamathFalls@Sharecare.com.
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.
WHAT ARE THE POWER 9 PRINCIPLES? After Dan Buettner and National Geographic teams studied the Blue Zones community’s lifestyles, they found nine common characteristics that lead to a healthier and longer life, called the Power 9 Principles. The Power 9 Principles focus on improving the wellbeing of communities around the nation through changing their environments rather than lifestyles.
MOVE NATURALLY Find ways to move more! You’ll burn calories without thinking about it.
PURPOSE Wake up with purpose each day and add up to seven years to your life.
DOWN SHIFT Reverse disease by finding a stress-relieving strategy that works for you.
80% RULE Eat mindfully and stop when 80% full.
PLANT SLANT Put more fruits and vegetables on your plate.
WINE @ 5
“It’s more a philosophy to change your lifestyle; To eat better, stress less, move more and to do it with love,” - Tom Hottman, Sky Lakes Medical Center
A Community-Wide Approach When communities participate in the Blue Zones Project®, everyone benefits. Worksites: Workers feel better and more connected to their colleagues, so they’re more productive, miss less work, and have lower 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.
BELONG
Community Policy: Sidewalks, community gardens, farmers’ markets, and other community infrastructures affect a communities ability to move naturally, connect socially, and access healthy food.
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.
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.
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Belong to a faith-based community and attend services regularly to add up to 14 years to your life.
LIVING WELL
If you have a healthy relationship with alcohol, enjoy a glass of wine with good friends each day.
BLUE ZONES PROJECT UPDATE:
CONTINUING THE VISION By Sean Bassinger, H&N Staff Reporter
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More than 20 approved worksites and schools and 3,125 residents committing to more than 15,000 lifestyle choices.
Those are just some of the results 24 months into the Blue Zones Project in Klamath Falls. Overall, it is estimated more than 6,000 residents and more than 40 organizations would be affected in positive ways by the 36-month period once Phase I ends, according to a Blue Zones Project news release. The approval of 22 worksites and schools impacts an estimated 7,000 adults and children daily. Meanwhile, more than 625 people have articulated their own personal purpose and gifts, which adds an estimated 4,375 extra years onto their lives. Continued community missions Klamath Falls became the first designated Blue Zones community in Oregon in July 2015. Since then, the project’s purpose has been to build up environments so they’re putting policies to help other local organizations move forward, according to Rhiannon Kerr, Blue Zones Project engagement lead.
Kerr said they have roughly 140 people in their committees who drive everything, with the overall end goal being sustainability once Blue Zones Project coordinators complete their work in any given community. In terms of personal pledges, Blue Zones staff help people identify their strengths and passions toward creating pledges as to how they’re going to align their own strengths. This is how the more than 4,000 combined years added onto the lives of community members gets factored in, Kerr said. “People who can articulate their purpose in lives, they can expand their life expectancy by seven years,” Kerr said. Reaching out Blue Zones Project held a community gathering for civic organizations Tuesday, Oct. 17, in hopes of establishing what organizers called a jump start for Phase II of the Blue Zones Project. The Blue Zones Project continues to focus on its Power 9 principles to help residents improve health and wellness in their communities. The civic organizations event, which had more than 80 people attend, aimed to help several community groups gather to network and talk about their continued goals with the Blue Zones Project. “Essentially it’s just establishing a partnership,” said Katie Swanson, Blue Zones Project organization lead. “This event will kind of help bolster those relationships in the community.”
LIVING WELL
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In most cases, preexisting community organizations lack the funding and resources needed to reach out to those who need help most.
Swanson, who also works with nutritionrelated events, said she’s also looking forward to the launch of an online marketplace that accepts SNAP benefits from those in need. She said this would help increase community access to healthier food items.
“That’s not something that communities can take on, so how Blue Zones works is to get that funding,” Kerr said.
“This is going to be a way for SNAP benefit receivers to buy local produce meat, eggs and dairy year-round,” Swanson said.
In addition to more than 20 worksites, at least 28 approved restaurants, grocery stores, corner stores, civic organizations and faith-based institutions have adopted more than 250 well-being improvements as well, which has helped create programs to increase access to fruits and vegetables to those in poverty. Meanwhile, the organization continues to plan special purpose workshops for schools, worksites and other areas across the community. Kerr said that they would also be at local farmers markets, fairs and faith-based organizations. “We’re really just kind of going anywhere that people are going to be and talking about the Power 9 and the Blue Zones Project,” Kerr said.
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In just 24 months, Blue Zones Project – Klamath Falls has already shown substantial success: 1640094
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3,125 people signing a commitment to improve their well-being and implementing over 15,000 lifestyles changes.
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625 people articulating their purpose and gifts, in total adding 4,375 years to lives of Klamath Falls residents.
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28 Approved restaurants, grocery stores, corner stores, civic organizations, and faith-based institutions adopting over 250 well-being improvements.
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Multiple plans and capital improvements to increase walkability, bikeability, safety, and encourage natural movement throughout the day.
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Programs creating increased access to fruits and vegetables to those in poverty.
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Retail licensure enacted to curb youth smoking rates and 150 additional acres of smoke-free outdoor spaces added.
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LIVING WELL
22 Approved Worksites and Schools, and 26 others actively implementing well-being efforts, impacting over 7,000 adults and kids daily.
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Instructor Mel Murakami performs long form Yang style Tai Chi while his co-instructor, Tina Mahacek leads the class during the advanced Tai Chi class at the Klamath Senior Center
DOWNSHIFTING Senior Center tai chi classes embody going with the flow
By Sean Bassinger, H&N Staff Reporter H&N Photos by Brittany Hosea-Small
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or instructor Mel Murakami, tai chi centers around slow, deliberate acts that help one find their center of balance in life.
“By doing tai chi, slowly and deliberately with peace and grace and form, it allows you to generalize that kind of attitude,” Murakami said. Murakami, with the help of Tina Mahacek, leads several tai chi classes at the Klamath Basin Senior Citizens Center. Most classes take place Tuesday mornings up to the afternoon, though both instructors have offered other classes at other times to help give access to all. The Blue Zones Project Power 9 priciple of “down shift” focuses on reversing disease by finding stressrelieving strategies that work best for each person.
LIVING WELL
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Anyone at the senior center could join in on their 10 a.m. sessions, which focus on the first level of exercises. The second sets happen at 9 a.m. and third sets at 8 a.m. Students then move up to the advanced level, which involves four sets of exercises, at 12:15 p.m.
Discovering martial arts Murakami, who has a doctorate in developmental psychology from State University of New York, was first introduced to martial arts in the form of go ju karate during his graduate years. Shortly after, he said that his instructor also introduced him to the same Yang style long form that he now teaches at the senior center today. His teaching background in tai chi now includes more than a decade of courses. Murakami said he has also taught classes at Claremont and other areas in California. “Tai chi is a meditative practice that you can generalize to your regular world,” Murakami said. With a background in physical therapy, Mahacek’s own methods and creativity complement Murakami’s instructions well. Together at the senior center, Murakami and Mahacek have tried to make the classes very user-friendly in case others miss sessions at certain times.
IInstructor Tina Mahacek leads the advanced Tai Chi class in long form Yang style Tai Chi
Mahacek also came up with a variation of sitting tai chi for those who cannot move as well. “I can teach someone how to use their bone structure – their support structure – to support them sitting,” she said. “I modified our standing forms for sitting.” Many of the participants of these Tai Chi classes have seen differences in their own wellbeing and concentration in other areas of life, in addition to other perks. “It’s all about balance for me,” said Laura Snyder, a class participant who was taking part in a Tuesday 10:15 a.m. session on Oct. 17.
Judy Prather, left, and Pam McDonald-Herbes, practice long form Yang style Tai Chi
Dianna Hastings has been participating for roughly six months. She’s now in the advanced courses that Murakami and Mahacek teach around noon. Hastings said the classes have helped her fibromyalgia symptoms and invigorates her. In addition, she said tai chi also helps with her pain.
Mahacek said anyone at the senior center interested in the sets are welcome to stop by and see if tai chi is a good fit for them. “It slows us down,” Mahacek said. “The only thing wrong you can do with tai chi is have too much attention or go too fast.”
Lottie Powell takes a moment to reflect before the start of the advanced Tai Chi class
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LIVING WELL
“It’s completely gone now,” Hasting said.
Rhiannon Kerr, Engagement Lead with the Blue Zones Project, poses for a photo at their main downtown office. H&N Photo by Brittany Hosea-Small
READY TO ENGAGE New Blue Zones Engagement Lead Blends Teaching Background With Community Wellness
By Sean Bassinger, H&N Staff Reporter
W
hen
she
heard
about
their
mission, Rhiannon Kerr knew she wanted to get involved with the Blue Zones Project.
As a Klamath Falls native who has a background in teaching, Kerr saw a great opportunity to help and inspire individuals throughout the Klamath Falls community. Kerr joined the Blue Zones Project team in the beginning of October, replacing Court Cox as Engagement Lead. Her responsibilities will include finding ways to connect with community members and manage all online media for the organization’s local chapter.
LIVING WELL
She expressed that she’s well-prepared and excited for the task.
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“If I can be a catalyst or support system for that, I’m doing what I really want to do,” she said.
Teaching wellness across communities Kerr, who was born and raised in Klamath Falls, graduated from Klamath Union High School before pursuing her undergraduate degree in business management with an emphasis in cultural diversity enhancement at Southern Oregon University. She then obtained her master’s in education for family and consumer sciences at Oregon State University. Prior to Blue Zones, Kerr worked as a middle school teacher who specialized in nutrition, healthy meals and development. She would later work as a coordinator for programs that put an emphasis on student leadership, mentoring and community service. Kerr said she was excited to return to Klamath Falls, a community where she said people were “honest, real and friendly.” “I really do believe that the Klamath Falls community has a way of coming around and supporting people and uplifting them,” Kerr said. Moving forward in Klamath Falls One of her greatest goals as engagement lead is to reach out to community members in search of unique personal stories that illustrate instances of overcoming struggles toward success.
Rhiannon Kerr, Engagement Lead wih the Blue Zones Project, poses for a photo at their main downtown office. H&N Photo by Brittany Hosea-Smal
She said that when people share those stories with others, they’ll be more likely to find a support network and better surround themselves with people who could help them make a difference.
“Every single person in this office is out and involved in the community in one aspect or another every single day,” she said. “That’s incredible.”
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She says she enjoys her work, seeing what her colleagues have to offer on a day-to-day basis.
LIVING WELL
“Ultimately, in this position, I would like to see stories of success, stories of overcoming obstacles so we can really create a community that’s striving to live the best life they possibly can,” Kerr said.
MAKE A CHANGE
Time for your own lifestyle change? Here are six tips to get you started.
TAKING ACTION: A RADICAL LIFESTYLE CHANGE By Gerry O’Brien, H&N Editor
ACTS OF KINDNESS The road to helping yourself leads to helping others. Text that friend you’ve been neglecting, help a stranded motorist, walk a neighbor’s dog, or volunteer your time to a cherished cause. For more on volunteering locally, see page 30.
LIVE EACH DAY WITH PURPOSE It’s easy to go on autopilot and get caught up in the daily drudge of life. Check in with yourself and make sure you’re heading where you want to go. A life with purpose and direction is easier lived.
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ndria Arceneaux has been told her entire adult life that she could never have a child. The reason was her obesity. Today, she is nearly to term with her baby boy and may already be holding him in her arms as this story gets published. “People like me are looked down upon. We’re always selfconscious about it,” Arceneaux said in early October. What turned her life around was the staff at the Sky Lakes Wellness Center; the support, the care, the team effort and the newly evolving programs have all contributed to Arceneaux getting her life on track. “The beauty of this program it is not about a diet, eat this… don’t eat that. It’s education. You’re learning about nutrition, how to read labels, what to eat for breakfast and that count calories,” she said. Early in her life, her milestones have been her weight: In third-grade, she weighed 168; by sixth-grade 230; seventhgrade 298; and eighth-grade 342 pounds. “I’ve always had significant weight at a very young age,” she said. “But I worked two jobs and I didn’t consider myself disabled because I could work, I could do the things I needed to do.” Then she injured her back and was bed-ridden for nine days.
APPRECIATE Giving thanks isn’t just a Thanksgiving tradition; practice it every day. Focusing on the positives in life can change your perspective in general. Take a moment to enjoy the next sunset, give an extra cuddle to a furry friend, thank your coworker for their support in a big project. It all makes a difference.
“This was the first time I could not take care of myself hygienically, I was stuck, it was horrible,” she said. Ironically, her television was also stuck on one channel, which was playing a marathon of the reality show “My 600-pound Life.” The show details the struggles and triumphs of severely obese people. “It gave me the motivation to seek help,” she said. About 18 months ago — weighing 487 — she enrolled in the Sky Lake Wellness Center program. Today, she is down to 388, but that is also because she is with child.
“I lost 98 pounds in about 7.5 months. I wasn’t killing myself, I was working, but also walking 30 minutes a day, eating better foods. I learned to watch my calorie intake. That’s the key,” she said. Of the late Dr. Stephanie Van Dyke, who spent several hours with Arceneaux, she said that Van Dyke inspired her to continue her efforts. “After she died, I fell off the wagon and got run over by the cart,” she jokes. “But I finally felt I have an obligation to myself and to Stephanie to fulfill that obligation.” “She made me realize that you can’t live your life the way you did before, you don’t have a choice, and you have to make a change. She gave me the information to do that. We are held accountable for what we know, and when you know it, you know it.” “It’s not about just getting your life back, but it’s about discovering what your life is supposed to be about for the first time.” “Stephanie Van Dyke had such a huge impact on me. I’ve never met a person like her. She is the only person I’ve met who made it look easy to accomplish a goal,” Arceneaux said. She’s giving her child a bit of Stephanie to carry with him, too. “I’m naming him Axsel Conrad Van Lewis Arceneaux. The Van is for Stephanie.” A favorite quote of Van Dyke’s is, “Wear your smile like a warrior and don’t give in.” To Arceneaux, it hit home. “She was always smiling,” she said.
ZZZ SAVOR SLEEP Inadequate sleep not only leaves you mentally and physically exhausted, it can affect your health longterm. Your body spends a lot of time repairing from the day while sleeping, so give it that needed recovery time. Try getting to bed just 10 minutes earlier a week until you’re getting enough sleep to wake rested.
TREASURE YOUR TEETH Dental hygiene impacts your health beyond cavities and bad breath. Studies indicate that poor oral health may be linked to heart disease, cancer, and even dementia. Brush your teeth twice a day, floss at night and rinse out your mouth after each meal to improve your health and appearance. Need a little help? Learn about the Sky Lakes Wellness Program on page 23.
LIVING WELL
“The amazing thing was the staff. They were so caring, they were not judgmental, they took the time to understand you, your background, what’s really going on,” she said.
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Andria Arceneaux
START SLOW, BUT START It’s easy to say you’re too busy to exercise, but even a little bit a day is better than nothing at all. Take a 5 minute walk one day, do five push-ups the next (start with wall push-ups if you need to), do five squats or a 10 second plank the next. Add an extra rep each week. Over time it will add up and have become a part of your routine.
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Puzzles are a great way to unwind and enjoy a peaceful winter weekend. Take a few moments and enjoy the following puzzles and coloring pages.
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1 town trails 2 wingwatchers 3 blue water 4 town lake 5 first name 8 sports park Answers on page 29
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CAVING COCOA CAVING COFFEE COCOA EAGLE FISHING COFFEE GINGERBREAD EAGLE GLOVES GOOSE FISHING
HATS
HATS HERON
LIBRARIES HERON
LINKVILLE LIBRARIES MUSEUMS PANCAKES LINKVILLE PARADE RAGLAND MUSEUMS
SANTA SCARVES SKATING SKIING SLEDDING
LIVING WELL
GINGERBREAD
PANCAKES
SNOWFLAKE
GLOVES
PARADE
SNOWMOBILE
GOOSE
RAGLAND
SNOWSHOE
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SANTA SCARVES SKATING SKIING SLEDDING SNOWFLAKE SNOWMOBILE SNOWSHOE
Katherine Pope, Sky Lakes Wellness program director, speaks to the class during the informational session for the Live Young Weight Management H&N Photo by Brittany Hosea-Small
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tress, improper diet and a lack of sleep could contribute to a variety of issues that lead to poorer health, or illnesses.
Doctors and program directors at the Sky Lakes Wellness Center hope to combat these effects.
By Sean Bassinger, H&N Staff Reporter
Dozens attended an information session on the Wellness Center’s weight management program; a year-long course and one of several offerings at the center located in downtown Klamath Falls. Information provided by Sky Lakes states that 35 percent of participants reached 5 percent weight loss within three months. Some have even lost 40 to 50 pounds well before the program ended. Classes such as those in the weight management program could help participants set goals toward new accomplishments in their own lives each day, which includes lifestyle changes in eating habits, exercise and rest. The wellness center hosts classes on cooking, stress management, body acceptance and other topics related to personal well-being. Classes often take place Monday through Thursday at various times to keep schedules more flexible.
LIVING WELL
Wellness Center classes aim to give patients framework for lifestyle goals
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PURSUIT OF PURPOSE
“We love working here – we love working with you guys,” Katherine Pope, program director, told audiences at a class information session on Oct. 26. “We’re really excited to tell you about the program.”
WEIGHT MANAGEMENT PROGRAM Meet Mark. Mark is unhappy with his health and has heard about a new program at the Sky Lakes Wellness Center. Join him on his journey to a healthier, happier life. Mark attends an informational session at the Sky Lakes Wellness Center
Mark receives a blood draw form, patient pledge, and preappointment questionnaire either at the Sky Lakes Wellness Center or by mail.
Mark gets blood drawn that includes a cholesterol panel and hemoglobin ATC. He also completes a preappointment questionnaire and signs his patient ledge before his first visit.
Mark attends his first hour-long group class at his designated day and time.
Following the session, Mark enrolls in a weight management program and schedules his initial appointment.
Contact the Wellness Center at 541-880-2770 to schedule initial appointment or schedule in person at the Wellness Center
For group classes 1-4 mark attends every week For group classes 5-14 mark attends every other week For group class 15 mark attends after three weeks For group classes 16-20 mark attends every four weeks.
If Mark cannot attend a group class on his designated day and time, he is encouraged to contact the Wellness Center at 541-880-2770 to schedule a make-up session with a different group.
Mark attends class at the same day and time for the duration of the entire program. A detailed schedule with specific dates of classes for the entire year will be provided to each participant during the first group class.
If Mark struggles with an issue as he continues through the program, he can schedule up to six 30-minute follow-up appointments with any of the providers to address that issue.
If Mark struggles with his weight-related medical history or medications, he can follow up with the Medical Director.
If Mark struggles with his food choices, food triggers, or understanding nutrition, he can follow up with the Dietitian.
Mark sees the Medical Director for an individual one-hour appointment.
Each quarter Mark will have a 30-minute individual follow-up appointment to asses his progress in the Wellness Program.
If Mark struggles with foodrelated behaviors or emotional triggers related to weight, he can follow up with the Therapist.
If Mark struggled with the program as a whole or has general issues related to the weight management program, he can follow up with the Program Director LIVING WELL
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WANT TO START YOUR OWN JOURNEY? We can be reached at: 128 S. 11th Street, Klamath Falls, OR 97601 Phone: (541) 880-2770 Fax: (541) 880-2779 skylakeswellnesscenter@skylakes.org
At the end of the year, Mark graduates the program! He has more energy and has successfully lost 5-10% of his body weight!
DEFINING PURPOSE Blue Zones Project’s Power 9 principles of purpose focus on life extension through honing in on one’s talents and abilities, encouraging those to “wake up with purpose each day.” “Your sense of purpose really does impact your desire to live,” said Rhiannon Kerr, Blue Zones Project engagement lead in Klamath Falls. “And it makes life so much more fun.” Blue Zones staff also work with residents in purpose workshops to help identify personal strengths and passions toward creating pledges as to how they’re going to align their own strengths. This is how hundreds of community members have added more than 4,000 combined years onto their own lives, Kerr added. In addition, Blue Zones Project continues to plan special purpose workshops for schools, worksites and other areas across the community. Kerr said that they would also be at local farmers markets, fairs and faith-based organizations. “We’re really just kind of going anywhere that people are going to be and talking about the Power 9 and the Blue Zones Project,” Kerr said.
Katherine Pope, Sky Lakes Wellness program director, speaks to the class during the informational session for the Live Young Weight Management Program on Thursday.
WORKING TOGETHER The Sky Lakes Wellness Center team includes Pope, Nutrition Coordinator Jennifer Newton and Interim Medical Director Dr. Glenn Gailis. Tara Gallagher also helps as a body acceptance instructor and Jeanette Rutherford works as a behavioral therapist.
H&N Photo by Brittany Hosea-Small
Pope placed emphasis on their team members being as available as they could for anyone who takes a class or gets involved with their programs. If anyone taking their weight management classes have any physical or behavioral concerns, they could set up appointments with the medial director or therapist.
Sky Lakes Wellness Center is at 128 South 11th Street. Interested in joining a class? Calendars and more info can be found online at liveyoung.skylakes.org
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Though some of the courses require a commitment to a longer-term program, Pope said that individual classes in cooking and other topics were available to anyone interested. One could expect to pay $30 for an individual cooking lesson at the Wellness Center, while members already in the weight management classes get about 25 percent off.
LIVING WELL
“The four of us are available to meet your individual needs,” Pope said at the informational session.
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y tenure as the Director of Volunteer Services at Sky Lakes began last November, but I have been a volunteer at Sky Lakes many years, logging some 900-plus hours in years past. This was something shown by our parents, and many of the Greatest Generation, that to give of oneself and in support of your community can be rewarding beyond measure. And it has been rewarding.
Reid Kennedy
SKY LAKES MEDICAL CENTER VOLUNTEERS By Reid Kennedy, Director, Sky Lakes Volunteer Services
I continue to learn and to truly appreciate what an honor it is to be of service to those in service to others. My role is to be a liaison between the needs of our patients, family members and visitors, and the skills and abilities of our volunteers, and to ensure volunteers have the resources, training and the opportunity to be of service to those of our community in need, many times at pivotal or important times of their lives. Generally, volunteers are the first ones to be of service as patients and visitors enter the building. During many discharges, volunteers are there to assist and be of support as our patients and their families leave the medical center. The volunteer role is one of many tasks and responsibilities. The acts of volunteerism in the Klamath Basin are as varied as the folks who volunteer. We are fortunate to have a marvelous s group of folks, who in some cases have been part of our volunteer ranks for decades, and many others just coming on board, and still those in the service to others for years.
LIVING WELL
Some volunteers also work in more than one volunteer service line, for example at the information desk, as a day surgery liaison, in the gift shop, and more.
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Volunteering at Sky Lakes offers multiple opportunities for folks to keep busy, stay active, engage and be engaged. If even for a shift a week — usually four hours — this will make a difference, and it is important work.
TESTIMONIAL FROM A VOLUNTEER “Why do I volunteer? Two words: The people. Patients and staff. I choose to volunteer at the Sky Lakes Cancer Treatment Center because of the people who attended to my mom when she was dealing with cancer. Their caring and their kindness made a HUGE difference in the way my mom went through her cancer. As well as to my sister and me, as we both lived out of town. I LOVE interacting with the patients and staff. I LOVE developing relationships with the patients. I enjoy finding out about them, what they like, what they enjoy doing. Sharing a smile or showing concern. Going through cancer treatments IS TOUGH! Yet the patients are so incredible. Even though they are going through some “very tough stuff,” they asked about me and my life! They are such an inspiration and encouragement to me. I also LOVE helping the staff, who are themselves incredibly genuinely caring and kind. I LOVE to help in any way I can so they can focus more on the patient. And to me, it’s all about the patient. Yet they give me WAY more than I EVER give to them. That’s for sure!”
RHEYMA OOSTERMAN Volunteer since September 2012
The mission of Sky Lakes Medical Center volunteers speaks to our primary role: “To serve Sky Lakes Medical Center and to adhere to the highest standards of volunteerism while promoting compassion and respect for every individual, and to learn
VOLUNTEER OPPORTUNITIES
The Sky Lakes Medical Center Volunteers are actively recruiting new volunteers to fill many of the current positions. Sky Lakes has streamlined its onboarding processing, and is holding new-volunteer orientation sessions more frequently than in years past. Immediate opportunities exist at the information desk, the Cancer Treatment Center, both gift shops, the Emergency Department, the Family Birthing Center’s Gate Keeper Program, the third floor greeters desk, puppeteers and Junior Volunteers among others. The new volunteer application form is available at SkyLakes.org/volunteers.
“I have found over the years that in helping others, your own life has greater meaning.” - Ray Corelli, Volunteer since September 2010
“I volunteer because I love the work, I like to help people, and I like to meet other people. ” - Betty Halousek, Volunteer since November 1970
from and enjoy the experience of being a Volunteer.” Based on our most recent annual statistics, we had roughly 140 volunteers who served more than 26,000 hours toward the good of our organization and the good of the community. This is an amazing level of commitment on behalf of a limited number of folks. We are actively recruiting, as there is a great need still, and many hands make light work, and lessen the burden of the few.
“When I volunteer, it gives me a sense of purpose. The patients and their families have been a joy to me.” - Vicky Schrenk, Volunteer since September 2007
MENTAL AND PHYSICAL BENEFITS OF VOLUNTEERING From Create the Good at http://bit.ly/2dv5izu Volunteering makes an immeasurable difference in the lives of others. But did you know how much you help yourself by giving back? From lowering stress to boosting self-confidence, volunteering offers many health benefits — especially for older adults Start reaping these mental and physical health benefits today: 1.
“My dear friend and I volunteer together, and we wanted to work together, see each other, to be of service, and contribute to something outside of ourselves.” - Kathy Silbernagel, Volunteer since May 2013
Decrease your risk of depression. Volunteering with and for others increases social interaction and helps build a support system based on common commitment and interests — both of which have been shown to decrease depression. 2. Enjoy a sense of purpose and fulfillment — and increase your self-confidence while you’re at it! 3. Stay physically and mentally active. A study released by Johns Hopkins University in 2009 revealed that volunteers actually increased their brain functioning. Volunteer activities get you moving and thinking at the same time. Read more about this study at http:// bit.ly/2pXZRix. 4. Reduce stress levels. By savoring your time spent in service to others, you’ll feel a sense of meaning and appreciation — both given and received — which can be calming. 5. Experience “The Happiness Effect.” You know that feel-good sense you get after a vigorous workout? It comes from a release of dopamine in the brain. Helping others has that exact same effect — so the more you volunteer the happier you become!
LIVING WELL
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As a member of the Sky Lakes Volunteers, we take pride in the work we do with fundraising and through the gift shops, as these allow us to fund nearly $20,000 yearly in student scholarships at Oregon Tech, Oregon Health & Science University School of Nursing, Klamath Community College nursing program and for our Junior Volunteers transitioning to college from high school. Additionally we are able to fund the purchase of equipment for the medical center as it relates to better patient care, safety and employee safety as well.
“I joined the Volunteers after my first degree from OIT in Biology as a way to keep my mind busy while trying to decide what direction my life should take. Volunteering was a non-stressful way to be of some service to someone since I could not find another way at the time. I quickly learned to respect the Volunteers organization for its mission and the dedication the other volunteers had towards patients and employees alike. Working in various roles the volunteer role over several years molded me into a mindset of giving without expectation of anything in return except for being a part of the greater good; helping people in even small ways has its reward. The compassion, dedication to a task regardless of compensation, and learning to interact with patients or family members in a social manner helped shape me. It was a leading factor for why I leaned towards the nursing field. The qualities of being a volunteer are the same qualities in a nurse. I have continued to think of my role as a volunteer to the patients; the smallest details matter the most. Nursing is complex and requires training and experience to master. However, at the core of nursing and a dedicated RN is the heart of a volunteer. I could not have been a successful nurse without the lessons and skills that the volunteer guild has given me.� - Bent Powers, RN, Volunteer from 2007 to 2015 Currently a nurse with Sky Lakes Medical Center
PUZZLE CORNER ANSWERS A Klamath Winter S
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CAVING COCOA COFFEE EAGLE FISHING GINGERBREAD GLOVES GOOSE
HATS HERON LIBRARIES LINKVILLE MUSEUMS PANCAKES PARADE RAGLAND
SANTA SCARVES SKATING SKIING SLEDDING SNOWFLAKE SNOWMOBILE SNOWSHOE
VOLUNTEER, IT’S GOOD FOR YOU! Volunteering in your community not only benefits the people and organizations you serve, but helps you, too — mentally, physically and socially. Helping others in your community changes your life and theirs. Here are a few of the many opportunities available locally. FIND YOUR PASSION United Way of the Klamath Basin’s volunteer center offers a wide range of opportunities for community members to give back to their community. To register online, visit unitedwayoftheklamathbasin.org/volunteer-opportunities. For more information, call 541-882-5558.
LIVING WELL
Here are some volunteer opportunities offered through United Way of the Klamath Basin:
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• Food servers to pick up and deliver meals to homebound seniors • Kitchen help to serve meals, clean tables • Advocates to represent “at-risk” children in court proceedings • Office assistant to answer telephones, typing, filing, etc.
• Museum aids to give tours, data research, typing, general duties • Crisis line support (36 hours of special training required) • Classroom assistants needed to help teachers with classroom activities • Persons to read select books to children and build caring relationships with them • Thrift store needs help to sort and hang clothes • Disaster Action Team volunteers needed for immediate assistance to victims • Instructors to teach health/safety courses to adults and children • Respite care volunteers to do errands for persons who care for dying family members • Driver & escorts needed to transport clients to and from appointments • Person to take blood pressure of seniors one day (two hours) per month • Assistant volunteer coordinators needed to help recruit/organize volunteer activities • Maintenance/handyman to do odd jobs such as painting, waxing floors, washing walls, pull weeds, other duties • Gift store clerk to answer telephones, handle cash/make change, etc. • Tutors needed to help students with reading and math skills • Blood mobile clerical support needed • After school recreation site needs adult mentors to supervise activities • Laundry and sewing assistant to wash and iron clothing, curtains, blankets, etc. • Caring people need to make “buddy” phone calls to shut-in seniors HELP OUT A FURRY OR FEATHERED FRIEND • The Klamath Animal Shelter, and its large animal division benefit greatly from the daily assistance from volunteers. For information about volunteering with the Klamath Animal Shelter call 541-884-7387. A volunteer application is available at klamathanimalshelter.org. For information about volunteering with the large animal division, call Tammy at 541-678-3108. • Badger Run Wildlife Rehab in Klamath Falls cares for injured and orphaned wildlife. A volunteer application form is available at badgerrun.org/volunteer-application. For more information, call Badger Run at 541-891-2052.
HELP THOSE WHO HELP OTHERS The Klamath Falls Gospel Mission offers many ways to help others. It currently has opportunities in the following area: • Kitchen/Dining Hall: Cooks, servers, dishes and busing; 6 a.m. to 6 p.m. • Gospel Mission Thrift Store Pumpkin Patch: Warehouse/sorting, in-store help, donation pickup drivers Monday through Saturday. • Ministry opportunities: Discipleship classes, evening chapel speakers, morning devotion speakers, women’s Bible study, mentors for men and women • Data entry, filing, etc. • Information Technology: Expertise in social media, web design, graphic design, computers and related • Construction and maintenance A volunteer application is available at kfallsgospelmission.org/volunteer.php. For more information, call 541-882-4895 ext. 13, or email volunteer@kfallsgospelmission.org. A TIME TO HEAL Volunteers give countless hours and a personal touch to the care community members receive at Sky Lakes Medical Center. Volunteer opportunities include: • Greeting patients and visitors at various information desks. • Sewing lap robes to donate to patients. • Sponsoring and hosting the Red Cross Bloodmobile. • Delivering books and magazines to patients. • Operating the Link and Oasis gift shops. • Creating hand puppets for young patients. • Delivering mail and flowers to patients. Volunteer applications are available at skylakes.org/about-us/volunteer-opportunities, or by calling Redi Kennedy at 541-274-2038
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
A library volunteer application is available at klamathlibrary.org/i-want/volunteer-or-work-library, or by visiting the front desk at the main branch at 126 S. Third St. For more information, call the main library at 541-882-8894.
TAKE ACTION TODAY!
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HELP SPREAD THE WORD Klamath County Library volunteers help enhance and support the library’s mission. Examples of volunteer duties and positions include: • Serving refreshments at library events • Helping Youth Services staff prepare crafts • Running CDs and DVDs through a cleaning/repair machine • Staffing The Bookie Joint used book store • Assisting patrons with computer/technology questions • Assisting the library or its support boards in fundraising campaigns
DOWN SHIFT: LOCAL WAYS TO RELAX Relieve stress in your life, get out, have fun and down shift. Here are a few ideas for winter fun in the Basin. SNOWFLAKE FESTIVAL FUN Klamath Snowflake Festival including visits from Santa, tree-lighting event, parade, Snowflake Mile run, gingerbread house contest, coloring contest and more. It will also include the Quota Club Christmas Bazaar will be Dec. 2 and 3 at the Klamath County Fairgrounds. Information at klamathsnowflake.com. LINKVILLE PLAYS The Linkville Playhouse presents “The 25th Annual Putnam County Spelling Bee,” Nov. 17 through Dec. 9. Tickets are $11, $12 and $14. Tickets available in advance at Periwinkle Home, 831 Main St. The Little Linkville Series — Plays for Children presents “A Season of Aesop’s Fables,” Dec. 9, 10, 16 and 17. Tickets are $2 each. Tickets available in advance at Periwinkle Home, 831 Main St AT THE RAGLAND The John Welsh Band will perform at 7:30 p.m. Friday, Dec. 1 at the Ross Ragland Theater. Tickets are $15, $19 and $24 before transaction fees. The Klamath Chorale presents “Thank Heaven for Christmas,” 2 p.m. Dec. 3 in the Ross Ragland Theater. Tickets are $15 before transaction fees.
LIVING WELL
Eugene Ballet Company presents “The Nutcracker” ballet, 7:30 p.m. Saturday, Dec. 9 and 2 p.m. Sunday, Dec. 10 at the Ross Ragland Theater. Tickets are $19, $23 and $29 before transaction fees.
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The 2nd Stage Series presents a “Rat Pack Christmas,” 7 p.m. Dec. 14-16, at the Ragland Cultural Center. Tickets are $20 before transaction fees.
HOOK LINE AND SINKER A free fishing weekend in Oregon will be offered Dec. 31 and Jan. 1. Free fishing, crabbing and clamming available without a license, tag or endorsement. The Klamath Basin offers a variety of ice fishing opportunities at area lakes. BILL COLLIER COMMUNITY ICE ARENA Grab your skates, or rent a pair! The Bill Collier Ice Arena’s season started Nov. 10. The arena offers open skates, ice hockey, broom ball, curling, skating lessons and more. For more information about the community ice arena located at the Running Y Ranch Resort, visit klamathicesports.org. CRATER LAKE NATIONAL PARK SNOWSHOEING Crater Lake is one of the snowiest inhabited places in America, receiving an average of 43 feet of snow per year. Ranger-led snowshoe walks are a fun way to explore this winter wonderland while learning how plants, animals, and people survive the long winter. Learn more at www.nps.gov/crla/planyourvisit/rangerguided-snowshoe-walks.htm. GET WILD The Klamath Basin National Wildlife Refuge Complex which include the Tule Lake, Bear Valley, Upper Klamath, Klamath Marsh, Tule Lake, Lower Klamath and Clear Lake refuges, offer a wide range of outdoor recreation and wildlife viewing opportunities. Refuges provide enhanced opportunities to photograph wildlife in natural habitats by providing platforms, brochures, interpreters, viewing areas, and tour routes. If you enjoy getting outdoors and viewing or photographing wildlife, consider a visit to the Upper Klamath National Wildlife Canoe Trail. Want to learn more about wildlife in our area? The refuge complex headquarters and visitor center are at 4009 Hill Road, Tulelake, Calif.
Improve your health and increase you sense of belonging with these local faith services The center includes a book store, and wildlife exhibit. It is open 9 a.m. to 4 p.m. seven days a week except on Thanksgiving, Christmas and New Year’s Day. Tule Lake refuge trails are open every day from sunrise to sunset. For a list of birds, mammals, reptiles, amphigbians and fish you might see at the refuge, visit http://bit.ly/2ztrW5v.
Peace Memorial
Evangelical Presbyterian Church 4431 South 6th Street Klamath Falls, OR 97603 541-884-5057 Office@peacepres.org
Rev. Aaron Beaty Services at 10:30 am Sunday
1686889
EXPLORE CLOSE TO HOME Moore Park, on the shores of Upper Klamath Lake, offers a vast trail network on Moore Mountain. Moore Park is well-loved and heavily used by hikers, cyclists, runners, and others. Users have put countless hours into developing and improving trails that offers varied terrain and vegetation, stunning views of Upper Klamath Lake and the Klamath Basin, and a range of difficulty levels. For more information, and a map of the many trails, visit the Klamath Trails Alliance at http://www.klamathtrails. org/moore-mountain-area-trails.
The Spence Mountain project through the Klamath Trails Alliance is off of Highway 140 West, above Upper Klamath Lake, is a phased development trail system on a beautiful 7,400 acre parcel of land owned by JWTR. The property is only 15 miles from Klamath Falls and offers easy access to the community. Trails are designed for multipurpose uses to accommodate mountain bikers, hikers, trail runners and even cross-country skiing and snowshoeing in the winter. A map of Spence Mountain trails is available at http:// bit.ly/2yHYH1L. For more information about the Klamath Trails Alliance, visit klamathtrails.org. TAKE A SWIM IN THE SNOW The geothermally heated outdoor Ella Redkey Pool, at 1805 Main St., is open seven days a week and offers lap swim times, open swim, shallow and deep water aerobics, family swim, masters swim and more. For more information about the Ella Redkey, visit ellaredkeypool. com or call 541-273-1477. Pool updates and information is also available on their Facebook page.
6100 Church Hill Dr, Sunday Service 9:00AM And 11:00AM Klamath Falls • 882-4646 www.klamathchristiancenter.org
1686901
Want to explore more trails close to home? Try some of the newly developed trails at Spence Mountain.
Sunday Morning Adult Ministries 8:45 a.m. Sunday Morning Worship 10:00 a.m.
4549 Homedale Road
(Between Country Villa Market and Brixner Jr. High) 1555680
541-884-4720
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KOA Market
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For making the healthy choice the easy choice in Klamath Falls
Find Good Food Here! • Grab ‘n’ Go Lunches • Healthy Snacks • Fresh Produce • Grocery Items EXPIRES DEC. 31, 2017
20% OFF KOA Market Any Blue Zones food item in store
LIVING WELL
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3435 Shasta Way • 541-884-4644
1686319
RECIPES Salmon Pasta Skillet
Start making healthier food choices by trying these nutritious recipes
Ingredients • • • • • • • •
1 ½ cups whole grain pasta (try shells, elbow, or bow tie) 1 Tablespoon margarine or butter 2 Tablespoons chopped onion 1 can (5 ounces) canned salmon, drained (about ½ cup cooked fresh salmon) 2 small tomatoes, chopped 3 Tablespoons lemon juice 1 Tablespoon chopped parsley or 1 teaspoon dried parsley ¼ teaspoon salt
Directions 1. Cook pasta according to package directions. Drain, then set aside. 2. While pasta is cooking, heat butter in a medium skillet over medium heat (300 degrees in an electric skillet). Add onion and cook until tender.
Prep time: 10 minutes Cooking time: 20 minutes Makes: 3 cups
Ingredients • • • • • •
1 cup orange juice ½ cup pineapple juice ½ cup low-fat plain or vanilla yogurt 1 banana, peeled and sliced 2 cups fresh spinach leaves crushed ice
Directions 1. Combine all ingredients in a blender. 2. Puree until completely smooth. 3. Serve immediately. 4. Refrigerate leftovers within 2 hours.
Prep time: 10 minutes Makes: 4 cups
LIVING WELL
Notes For a thicker smoothie, use frozen fruit instead of fresh fruit.
4. Refrigerate leftovers within 2 hours.
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Popeye Power Smoothie
3. Add cooked pasta, salmon, tomato, lemon juice, parsley and salt. Cook until heated through.
Tortilla C asserole Ingredients
Prep time: 15 minutes Cooking time: 15 minutes Makes: 12 wedges Notes • Try kidney or pinto beans instead of black beans. • Add leftover cooked chicken, turkey or ground beef. • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• 1 cup medium salsa (see recipe below) • 1 can (8 ounces) tomato sauce • 1 can (15 ounces) black beans, rinsed and drained • 1 can (15 ounces) whole-kernel corn, drained (or 1 cup frozen corn, thawed) • ½ cup packed fresh cilantro leaves • 4 whole wheat tortillas, 10-inch diameter • 6 ounces (1 ½ cups) shredded reduced-fat Monterey Jack or Mexican blend cheese
Directions 1. Preheat oven to 500 degrees. Lightly oil or spray a 10 inch casserole dish. 2. In a small bowl, mix salsa and tomato sauce. 3. In a medium bowl, mix black beans, corn and cilantro. 4. Place 1 tortilla in baking dish, and spread 1/4 of salsa mixture over tortilla. Top with 1/3 of bean mixture and 1/3 of cheese. 5. Repeat layering 2 more times; spread last of salsa mixture over top of last tortilla. 6. Bake 12 to 15 minutes, until cheese melts and filling is hot. 7. Refrigerate leftovers within 2 hours.
Ingredients
Quick Tomato Salsa
• 1 can (15 ounces) diced tomatoes • ¼ cup onion, chopped (¼ medium onion or 2 green onions, chopped including green tops) • 1 clove garlic, chopped or ¼ teaspoon garlic powder • 1 lime, squeezed for juice • 1 can (4 ounces) diced green chilies • ¼ cup fresh cilantro leaves, loosely packed
LIVING WELL
Prep time: 5 minutes Makes: 2 cups Notes
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Directions
• Make ahead to allow flavors to blend.
1. Combine ingredients, except cilantro, in a blender and blend to desired consistency. 2. Finely chop cilantro and stir into other ingredients. 3. Serve immediately or refrigerate in airtight container for up to 1 week. 4. Refrigerate leftovers within 2 hours.
Breakfast Burritos Prep time: 10 minutes Cooking time: 15 minutes Makes: 4 burritos Ingredients • 4 eggs • ¼ cup 1% milk • salt, pepper, and chili powder to taste
Directions
• 1 teaspoon oil
1. Mix eggs, milk and seasonings in a bowl.
• 4 (10 inch) flour tortillas
2. Heat oil in skillet over medium-high heat
• 1 cup fat-free refried beans • ½ cup (4 ounces) grated cheddar cheese • 1 tomato, chopped
(350 degrees in an electric skillet). 3. Stir in the eggs and cook until firm. 4. Warm the tortillas on a griddle, or wrap in foil and heat in the oven.
Notes:
5. Warm the refried beans in a separate
• Try your favorite salsa in place of the tomato. • Use other vegetables that you have in the refrigerator, such as green or red bell peppers, or cooked corn.
pan. 6. On each tortilla, layer 1/4 of refried beans, eggs, cheese, and tomato. 7. Roll the burrito, cut in half, and enjoy!
• Serve with guacamole or light sour cream.
8. Refrigerate leftovers within 2 hours.
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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