Living Well March-May by Herald and News

ADDING LIFE TO YOUR YEARS

March–May 2017

HOW BLUE ZONES PROJECT™ IS INSPIRING BETTER HEALTH AND WELL-BEING IN OUR COMMUNITY

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INTROD UCTION BY Brock Trejo, M.D. Sky Lakes Klamath Medical Clinic

Monday, March 20th is the official first day of spring, the beginning of a fresh season. It also would be a good BROCK time to start fresh TREJO, M.D. personally and commit to being fit. Let the longer days and improving weather beckon you to get out and get moving. Being active can boost mood and ease anxiety, and walking is one of the easiest ways to get moving naturally. It’s good for your heart, your lungs, your joints, and your overall well-being. Walking can lower blood pressure, improve cholesterol levels, improve circulation and help you sleep better. Research shows it can stop the loss of bone mass for people with osteoporosis, and walking can boost your energy and lighten your mood by increasing natural pain-killing endorphins – one of the emotional benefits of regular exercise. (Be sure to check with your health care provider before staring an exercise program.) There’s an old saying that you can better understand someone by walking a mile in his (or her) shoes. But what do you gain by walking a mile in your own? Plenty! A brisk walk pumps up your muscles, including your heart and lungs. It can reduce blood sugar and helps keep your weight in check. A brisk 30-minute walk burns 200 calories, so, over time, calories burned can lead to pounds dropped.

All of these small benefits add up in a big way. People who regularly walk 30 minutes a day, five days a week lower their risk for type 2 diabetes, heart disease and obesity. Habitual walkers may even live longer than those who take a pass on exercise. That’s a victory lap! Walking may be a modest motion, but it can take you to remarkable places. An early morning walk in your neighborhood lets you listen to the quiet; a walk in one of the many area parks lets you enjoy a little bit of nature; a lunchtime walk with a co-worker is an opportunity to socialize; a walk after work lets you decompress. There’s very little to not like about walking. It’s free, it’s simple and easy to do, and you can get started with just a good pair of shoes. All those things are among the reasons behind the Walk With a Doc program. Every Saturday morning, you can learn from a local health care provider before stepping with like-minded walkers. And there are prizes for regular attendance! We start at 9 a.m. sharp at Steen Sports Park along Foothills Boulevard (in cold weather we walk inside at Mike’s Field House) and finish by 10 a.m. The Blue Zones Project encourages people to “move naturally” and to “downshift.” Walking can do both at the same time. I often tell my patients this: Walking is one of the best prescriptions a doc can write — it’s effective and not at all expensive. It’s a must for anybody wanting to improve their health and well-being.

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

What are the Blue Zones?

What is the Blue Zones Project®

What are the Power 9 Principles

MOVING NATURALLY MAKES SMALL STEPS ADD UP

CHAIR FITNESS

GARDENING AND COMMUNITY

GARDEN IN GOOD HEALTH

COMMUNITY GARDENS

4 TYPES OF EXERCISE

BLUE ZONES READY: Making The Most For Customers, Employees 22

EXERCISE Q&A

TAI CHI

TAKING A STEP TOWARD WELL-BEING

GET OUT AND MOVE

PICK A SPOT & TAKE A WALK

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

Paul Davitt, president of the Klamath Basin Beekeepers Association, points out honey bees to Tianna Durighello and Abrum Pena at the Oregon State University Extension Service Friends Community Garden Camp at Klamath Falls Friends Church. Learn more about community gardens on page 16

A vegetable moqueca: grilled vegetable, saffron stew with brown rice, is a delicious Blue Zones approved meal for lunch at the Ruddy Duck Restaurant in the Running Y Resort and Ranch complex. See more on page 22

Looking to get out and walk some trails? Find local ways to stay active on page 29

WAYS TO LEARN MORE: BLUE ZONES PROJECTÂ® Twitter BZPKFalls

Instagram BZP_KFalls 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 Facebook www.facebook.com/HandN

www.heraldandnews.com

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

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

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

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

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

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

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.

BELONG

LIVING WELL

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

MOVING NATURALLY MAKES SMALL STEPS ADD UP 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.

Little environment and habit changes make a big difference in health By Kurt Liedtke, H&N Staff Reporter

very adventure starts with a single step, but for many who feel a desire to improve their health it often takes a push. As a core

principle of Blue Zones Project philosophies, finding simple means to move naturally in daily habits and environment can go a long way toward happier, healthier lives. Built around the simple concept of finding ways to move more often without thinking

Keep sporting equipment in your yard. Basketballs, baseballs, footballs, golf clubs, rollerblades, camping supplies, or running shoes—have at least four in your yard for easy use. Playing catch, for example, for just 30 minutes burns over 100 calories.

about it, moving naturally tops the list of Blue Zones Power 9 activities for making healthier decisions. Since implementation in Klamath County, Blue Zones Project has made vast strides on an individual and organizational level toward creating a culture of making the little steps that add up to a lot. While simple movements like household chores and taking a walk may seem minimal in burning calories, increasing daily activities that necessitate movement off the couch or office

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Open your garage manually. Getting out of the car, raising the door, and returning to the car burns 7 calories per minute. Doing this twice a day burns around 70 additional calories.

chair over time can add up to a lot without having to find the motivation to dedicate time toward exercise routines. While diet and exercise are still important, finding a happier, healthier lifestyle starts with what Blue Zones Project Engagement Lead Cort Cox describes

as “deconveniencing the home.”

Finding ways to move naturally is not limited to the home. At the office a standing desk can improve health. Blue Zones also encourages walking meetings, and dedicating time during a lunch break to take a short walk. The campaign assists employers in this approach as well, offering basic reminders around the office to partner organizations such as signage encouraging people to take the stairs instead of an elevator, or positive reinforcement to encourage a happier, healthier work environment. “A lot of these activities may not burn lots of calories in one go, but if we can do a handful of these different things over the course of time those calories will add up, if folks are implementing a lot of practices from blue zones into their lives,” said Cox.

Get a dog. Most dog owners get over five hours of exercise a week without a lot of added effort. They also have fewer health problems compared to non-dog owners.

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!

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Little steps add up to a lot when thinking about moving naturally, or more appropriately finding ways to move more without thinking. Suggestions include keeping sports equipment in the home or yard and shoes by the door, which subliminally encourages individuals to take the step of utilizing them for an activity. Growing a garden will result in not only fresh vegetables at harvest time, but adds an outdoor activity to move more. Simple tasks like manually opening a garage door instead of using a clicker, watering plants and bicycling to work instead of driving are all highly advocated by the Blue Zones Project.

Trade in power tools for hand tools. Shoveling, push-mowing, and raking burn almost 400 calories an hour or about the same amount of calories as lifting weights.

“We encourage movement by doing little things like taking the batteries out of a remote control so that people have to get up to change the channel, or trade in power tools for hand tools,” said Cox. “Shoveling snow as opposed to using a snow blower or having to rake is great. We encourage owning a dog, as dog owners typically get five more hours of exercise per week without even really having to think about it.”

In addition to natural movement, other core Blue Zones Project Power 9 principles include waking up with purpose, finding a stressrelieving strategy, eating mindfully, adding more fruits and vegetables to daily diets, enjoying a glass of wine with friends, investing time for family activities, belonging to a faithbased organization and surrounding ourselves with people who support positive behaviors.  Each element is based on research of original Blue Zones communities – places where populations tend to live longer and happier lives. Common themes in these places, according to Cox, is that they tend to be places without all of the conveniences available in the United States. Areas where people use more hand tools, commute via bicycle or walk, and sit on floors necessitating the need to get up and down adds up to healthier lifestyles. A big part of finding the motivation toward moving naturally comes through positive social settings. Many people mentally find the motivation to start a new diet or exercise program, but physically resign quickly. Those with a support group providing encouragement to act are much more likely to maintain healthier lifestyles.

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“A social connection is also really important,” added Cox. “We always say people don’t go it alone when it comes to health and well-being, it is a social support, collaborative effort to change things in our lives whether it’s physical environment or how we eat. Ultimately if we’re not supported by those around us, it makes it more difficult to be successful in changing lifestyle habits.”

As it turns out, a little “deconvenience” can do a lot of good, with a conscious effort to find ways at home and the office to start moving more. After all, it’s only natural.

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.

Create exercise space. Make exercise easier by designating space in your home for it. You’re more likely to use this equipment 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.

Get up and change the TV channel. Hide your channel changers! Changing the TV channel manually ten times a day burns 100 calories.

Own a bike. Having a bike nudges you to use it. Riding at moderate speed burns about 235 calories per half hour. (Don’t forget to wear a helmet.)

STANDING

LEG LIFTS

QUAD STRETCH The following stretch is an easy way to combat hip tightness from hours of sitting

1. Grasp the back of a chair, keeping your feet slightly apart and toes forward. Inhale slowly

1. Stand tall with your feet hip-width apart. Loosely hold onto a chair for support.

2. Exhale slowly and raise one leg to the side. Hold for one second. Lower leg while inhaling slowly. Repeat 10 -15 times.

2. Bend your left leg, bringing your heel toward your glutes, and grasp your left foot with your left hand.

4. Start with two sets per leg and increase the number of sets over time.

SEATED PIGEON POSE

4. You should feel a stretch in the front of your left leg. 5. Switch legs and repeat the stretch.

The following stretch is an easy way to combat hip tightness from hours of sitting 1. Sit tall on a chair with your ankles directly below your knees. 2. Lift your right leg and rest your right ankle on your left thigh, just above the left knee. 3. Make sure you are still sitting tall. 4. Feel the stretch in your hamstrings and glute. 5. Hold for 10 breaths, switch sides and repeat.

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3. Repeat with opposite leg.

3. Be sure not to lock out the knee of your right leg.

CHAIR FITNESS

Source: National Institute on Aging

Improve your balance and strength at your desk with this quick exercise.

GARDENING AND COMMUNITY By Lee Beach, H&N Staff Reporter

Nancy Scott grabs some food items out of a freezer for a family’s food box at the Klamath Falls Friends Church food pantry.

ommunity and cooperation are intrinsically intertwined. Successfully functioning neighborhoods and communities rely on cooperation and the additional ingredient of caring like that found in the Friends Church garden and food pantry program. The garden and pantry program has been key to the church becoming the second faith congregation in Klamath Falls to be recognized as a Blue Zones Project approved site.

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Pastor Faith Marsalli credits community partnerships as having been essential in developing the garden and authorized food pantry, which began two decades ago.

“One thing we’ve always wanted to be was a neighborhood church,” said Marsalli, who is cochair of the faith-based and civic organizations committee of the Blue Zones Project in Klamath Falls, which was launched here as a pilot project in Oregon. “When we bought the

property (next door) 20 years ago, we wanted to address food insecurity,” she said. “Dr. Ken and Jo Magee was one of the original couples in charge of the garden.” Volunteers from the congregation have kept the garden going through the years, and becoming an authorized food pantry site was a natural outgrowth of the church’s mission. Community partnerships have made it successful. OSU Extension Service and Master Gardeners “When the extension office approached us about holding food demonstrations in the church basement, it was a perfect opportunity,” Marsalli said. She explained the partnership makes it possible to teach food pantry clients how to cook healthy recipes using what the pantry receives and would be putting in their food boxes. Extension staff members try to find recipes with five ingredients or less, and church members fill in ingredients not already in the pantry.

A carrot cake sits in a bin with hamburger buns and other bread items for family food boxes at the Klamath Falls Friends Church food pantry.

Recently, pantry volunteers let Diane Silberstein, a nutrition instructor at the Extension, know they had a lot of brown rice. She came up with a recipe for Spanish rice with black beans which church volunteers prepared, of which Marsalli said, “It shows people we care – we are extending hospitality.”

“Last year, Patty Case, nutrition instructor, taught the Cooking Matters class – how to cook healthy recipes on a budget,” Marsalli said. “In the children’s garden camp, they are helping them choose nutritionally dense foods and teaching how to grow fresh vegetables – tying in to Blue Zones.” 

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Clients were given half-cup samples to try, cider and the recipe while they waited their turn in the church basement to go in to the food pantry building next door at the garden to receive their food boxes.

City helps garden Last fall, Dr. William Tamplen, now in charge of the garden, secured truckloads of fertilizer donated by the city of Klamath Falls from the processing of waste created by residents. Piles have been sitting in the garden all winter and spring, waiting to be rototilled into the soil in May to enrich the garden. The produce grown in this large garden last year included tomatoes, cabbage, all kinds of squash, radishes, onions, lettuce, potatoes, peas, beans and sunflowers (for the beans to climb). Pantry clients and neighborhood residents are encouraged to pick the fresh produce during the growing season. Excess goes to St. Paul’s Episcopal food pantry and the Klamath-Lake Counties Food Bank. “In 2016,” said Marsalli, “we filled 666 boxes of food serving 1,737 people and moved 18,446 pounds of food through the food pantry.” Food Bank “We really needed an authorized food pantry in this part of town,” said Marsalli, of the church’s decision to qualify and add to it with their garden produce. The majority of the food distributed at each of the pantries like the church’s comes through Klamath-Lake Counties Food Bank, which she praises for its efforts to help them be successful. “Our partnership with Niki Sampson – she’s amazing; we haven’t had to pay any shared costs because of the grants she has secured,” Marsalli explained. “They also donated the refrigerator and shelving.” Dragonflies “We couldn’t continue without the help of Dragonfly Transitions delivering food once a month from the food bank,” said Marsalli. The youth in this therapeutic program deliver the food to the church’s pantry. Three congregation volunteers stock shelves, and six more box up food for distribution to clients on the last two Tuesdays of the month, when often, food stamps for the month have run out.

Bernadette Kerow makes a recipe of Spanish rice with black beans at the Klamath Falls Friends Church.

‘Open people’ Another partnership which has developed is that between the church and The Southern Oregon Regional Brokerage, an agency which looks for opportunities to enrich the lives of special needs adults. Marsalli explained, “Once special needs people become adults, they tend to become isolated and marginalized.” In the garden the church has built a raised bed where, last year, the “Open People” grew onions and carrots. Church members assist by watering and tending the bed between meetings. They meet monthly and there are themes to their meetings. At its February meeting, the theme was “moving naturally,” a Blue Zones Project principle. Garden destination The Friends Church expands its mission by offering the use of the garden as a drop-off site for the Klamath Youth Development Center sack lunch distribution program when school is out of session and children and youth might go hungry.

GARDEN IN GOOD HEALTH Gardening can reduce stress and increase fitness, but to get the most out of your gardening experiences, keep these health tips in mind:

DRESS TO PROTECT Wear long sleeves and pants to protect your skin from insects, chemicals and harmful sun-rays. Wear ear plugs when using loud power tools. Apply bug spray and SPF 30 sunscreen to exposed skin. Wear gloves, sunglasses and a hat.

GET VACCINATED A scrape from a plant or gardening tool could give you tetanus, an infection caused by bacteria often found in soil. Renew your tetanus shot every 10 years.

TAKE IT SLOW Garden for just 30 minutes on your first day and increase your activity in 15 to 30 minute increments on subsequent days. This allows your body to acclimate to new demands and reduces aches and injury.

SAVE YOUR BACK

STAY COOL & HYDRATED

MIX IT UP Change positions every 10 minutes to avoid overusing any particular muscle group and switch hands regularly.

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Sit on a stool rather than bending over, and lift with your legs, not your back!

Drink plenty of water, take breaks in the shade, and garden early or late in the day, when the sun is less intense.

Paul Davitt, right, president of the Klamath Basin Beekeepers Association, shows off honey bees on a cornflower plant to Jacinda Hill-Kocurek, Rachael Bramwell, Tianna Durighello, Abrum Pena and Dianara Pena as they enjoy honey straws at the Oregon State University Extension Service Friends Community Garden Camp at Klamath Falls Friends Church.

COMMUNITY GARDENS By Lee Beach, H&N Staff Reporter

A â&#x20AC;&#x153;growingâ&#x20AC;? opportunity is available at community gardens established and maintained through the efforts of civic and faith-based organizations, government agencies and individuals. For some community gardeners, it is for personal benefit of having healthy, fresh produce which is encouraged by the Blue Zones model of eating more plant-based meals. For others, it allows volunteers to help the community by growing produce that nourishes residents served by the Klamath-Lake Counties Food Bank food pantries and meal sites. The gardens include:

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The Klamath Community Garden, 320 S. Sixth St. (at the cross with Oak Street), has been operating since 2010. It is open to all residents of Klamath Falls, and preference is given to those who live near the garden, do not currently have access to garden space, are seniors, families with children or low-income individuals.

Jennifer Scanlan has been the coordinator since the garden’s inception, she said, “to encourage healthier eating, a healthier lifestyle, an understanding of where food comes from and to reduce costs of fresh produce.” Thirty-two raised beds are available, and initially, letters will go out to last year’s gardeners. Persons who are interested can watch for a sign to be posted on the fence at the garden that applications are available about mid-March, and they can call Val Lane, 541-882-8846, at the Klamath County Health Department for an application. A small shed there has basic tools, hoses and wheelbarrows, and a combination lock secures the fence. Gardeners are expected to take care of planning, planting, harvesting, maintaining, watering and weeding their plot. Security cameras were added last year. A donation is requested to help pay for water. On average, about 30 percent of participants are first-time gardeners, according to Scanlan, who added that, “About 10 have been gardening since the beginning. Benefits include a sense of purpose, exercise, the fresh produce, and that’s their ‘quiet time’ for the day.” Friends Church – A long-established garden, started by church volunteers located next door to the church at 1918 Oregon Ave., provides fresh produce for its certified food pantry which operates 4:30 to 6:30 p.m. the last two Tuesdays of each month. Volunteers maintain the garden, and neighborhood residents, as well as pantry clients, are encouraged to pick produce for their families during the growing season. Excess produce from the garden goes to St. Paul’s Episcopal Church food pantry and the Gospel Mission.

Paolina Mulleneix, a nutrition education assistant with Oregon State University Extension Service, supervises Charlie Chen and Aubrey Syrnyk as they slice up strawberries at the OSU Extension Service Friends Community Garden Camp at Klamath Falls Friends Church.

Dr. William Tamplen is the Friends Church garden coordinator. Preparation of the soil for planting will begin in May. For questions about the garden or volunteering, call the church at 541-882-7816. The church will host a children’s garden camp run by the Klamath Basin Research and Extension Center office the last week in July.

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The church is one of two in Klamath Falls which has qualified for a Blue Zones Project designation.

Katharina Davitt, education officer with the Klamath Basin Beekeepers Association, smiles as she hands out honey straws at the Oregon State University Extension Service Friends Community Garden Camp at Klamath Falls Friends Church.

Mills Community Garden (Green Thumbs Up) – This is a project of Klamath Sustainable Communities in cooperation with the OSU Master Gardeners program and Klamath Tribal Health & Family Services. The garden is at 1917 Orchard Ave., at the corner with Richmond Street in the Mills Addition. Garden beds are available at a cost of $15 for a 4- by 10-foot bed, and $30 for a 4- by 20-foot bed, which covers water and liability insurance. A tool shed, with tools for garden use, is on site, as are a greenhouse, picnic table, produce washing station and porta-potty. To apply for a garden bed, or to be put on a waiting list, contact Leslie Lowe at 541-882-6509 or inharmony46@charter.net. LIVING WELL

Chiloquin Community Garden – In the spring of 2015, the Chiloquin Community Garden behind the old Klamath Tribes Health and Family Services (KTHFS) dental modular building on Pine Street was established. Fifteen people who attended the KTHFS Food Security Program’s

Permaculture Design Class put in and planted 14 raised garden beds, and another 10 beds were added. All of the raised beds were built by Chiloquin High School woodshop students. Class attendees also planted a three sisters garden with 60 corn seeds, beans and pumpkins. In previous weeks, choke cherries, currants, elderberries, apple trees, pear trees, cherry trees and crabapple trees were planted. The harvest is available to the Chiloquin community. Distribution includes priority for tribal elders, the food insecure and those who help in the garden. The site will be open most weekdays beginning this spring from 10 a.m. to 3 p.m. for anyone who wants to come help out (a release of liability is required). If the gate is open, the garden is open. Gloves and gardening tools are available on site and a greenhouse has been built. Canning, smoking meats, nutrition and diabetes prevention classes are conducted in connection with the garden. For more information, contact Perri McDaniel at 971-237-7746.

The Klamath-Lake Counties Food Bank is at 3231 Maywood Drive. Klamath Falls. For more information, call 541-882-1223. Klamath Works Community Garden – In its elemental planning stage is a community garden which is planned at Klamath Works Connection, 1930 S. Sixth St., according to Joyce McInnis, program director. It will be a part of the social services campus being developed which will also house the Gospel Mission on the site. “We just met on February 21 to begin planning for the garden which we hope to start this year,” said McInnis. “We will be working on the site plan, testing the soil, planning irrigation and all that goes with starting a garden.”

AT THE FARMER’S MARKET: Master Gardeners will have a booth every other week at the Klamath Falls Farmers Market, which operates 9 a.m. to 1:30 p.m. every Saturday from June 3 through Oct. 13. It is held on Ninth Street between Main and Klamath.

NEW SERVICE: Master Gardeners in Lake and Harney counties are set up to operate a digital microscope/camera system to submit pictures of specimens. Homeowners can bring samples of plants or insects about which they have questions to the extension offices in these counties to be examined under the microscope. Pictures of the samples will be sent to the Klamath Falls office for identification and suggested treatment in the plant clinic here.

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“We can take as much as you want to give,” said Sampson in the food bank newsletter. “We can accept it Monday through Friday, 8 a.m. to 3:30 p.m. If you have more than a small grocery bag, take it around back to the warehouse and we’ll unload it, weigh it and receipt it for you.”

NEED HELP FROM A MASTER GARDENER? At Extension office: Master Gardeners will begin answering gardening questions in April at their plant clinic desk Monday, Wednesday and Friday at the Klamath Basin Research and Extension Center office, 6923 Washburn Way. Questions can be submitted by phone, email or walk-in. Office hours are Monday through Friday, 9 a.m. to noon and 1 to 4 p.m. The clinic continues until the last Friday in September. For more information and answers to gardening questions, call the Master Gardeners at 541-883-7131, or email KlamathMG@oregonstate.edu.

Food Bank “Grow a Row” — By October of 2016, director of Klamath-Lake Counties Food Bank Niki Sampson estimated that roughly 600,000 pounds of fresh produce was distributed within an 18,000 square mile area. The produce is free through the Oregon Food Bank and donations locally from approximately 1,000 community gardeners who dedicate a row or more from their home gardens to the food bank.

TYPES OF

exercise

Exercise and physical activity fall into four basic categories — endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they're doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

1. ENDURANCE Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. • Brisk walking or jogging • Yard work (mowing, raking, digging) • Dancing

Source: National Institutes of Health

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Strength training: Myth or Fact?

If you’re not lifting weights — or working your muscles in other ways — you’re missing out on crucial exercise. Strength training helps you stay fit, builds your bones and keeps you from losing muscle as you age. But there are many common myths about strength training. Can you tell fact from fiction?

MYTH OR FACT? Strength training won’t help you lose weight. Myth: Just the opposite — strength training is actually a plus if you’re trying to slim down. That’s because building muscle revs up your metabolism, which makes it easier to control your weight.

3. FLEXIBILITY Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities. • Shoulder and upper arm stretch • Calf stretch • Yoga

2. STRENGTH

MYTH OR FACT? Strength training makes women bulk up. Myth: Though women have the ability to lift a tremendous amount of weight, they don’t gain muscle mass as easily as men. So regular strength training — or working up to heavier weights — won’t turn women into bulked-up body builders. But it will help them stay healthy and strong.

Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance. • Standing on one foot • Heel-to-toe walk • Tai Chi

MYTH OR FACT? It’s essential to exercise each major muscle group, even if you’re only interested in toning your legs or arms. Fact: Muscle imbalances are a major cause of injury, so don’t favor any group. Those muscle groups include your back, abdomen, chest, shoulders, arms, legs and hips. Aim to exercise each group twice a week.

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• Lifting weights • Using a resistance band • Using your own body weight

4. BALANCE

Strength exercises make your muscles stronger. Even small increases in strength can make a big difference in your ability to stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called "strength training" or "resistance training."

BLUE ZONES READY: MAKING THE MOST FOR CUSTOMERS, EMPLOYEES H&N Editor By Gerry O’Brien,

t’s hard to contain the enthusiasm for the health initiative sparked by the Blue Zones Project at the Running Y Ranch and Resort and its Ruddy Duck restaurant.

The resort and restaurant were designated as a Blue Zones-approved worksite and restaurant last year, and the staff has taken the initiative to heart. “It wasn’t a huge stretch to become Blue Zones-approved,” said Victoria Haley, director of sales and marketing. “Though there is an extensive check-off list to pass. We were doing a lot of little things that we just tweaked that helped us along the way.” To start with, the resort – which employs about 160, plus 40 workers for the surrounding homeowners association – launched a small committee with representatives from each department which looks at celebrating its employees and encouraging them to live healthier.

Victoria Haley, sales and marketing director for the Running Y, points out the employee bulletin board that emphasies opportunities for Blue Zones-style events.

“It’s not all about diet and working out. It’s also about the socialization and community of employees,” noted Georg Rogers, resort manager. “Our group holds social events so employees get to know one another. We have birthday and anniversary celebrations for our workers. And we may pitch in for an employee who is struggling with something in their personal lives.”

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One department hosts the rest of the employees at the resort each month, where they get to know each other. There is also a Wine at 5 social event once a month at a different establishment in Klamath Falls.

The resort encourages “moving naturally” as part of the Power Nine goals or criteria for healthier living.

The kids’ menu offers vegetables and fruits rather than French fries. All the drinks are juices or milk, and are priced lower than the sodas.

There is a weekly walking group, or Moai, that encourages employees to get out and enjoy the day, too.

“That’s not to say that people can’t order what they want. We just make it so it takes a little more effort to do that,” Rogers said.

The resort recently obtained the the Cerulean Hotel and adjacent restaurant in downtown Klamath Falls, which will fall under the umbrella of the Running Y; meaning Blue Zones can have a greater impact on a large number of employees.

Chef Matthew Renshaw, who has been with the Ruddy Duck for about two years, said that a lot of the items don’t come with meat, but with protein substitutes, such as tofu.

HEALTHY EATING The Ruddy Duck has revised its menu to include Blue Zones approved dishes. “We made some mini-changes, such as converting to smaller plates so that the servings are a little smaller,”

“We can add proteins, meats if people want,” he said. “It’s not like we are becoming a vegan restaurant, far from it. People can sub in a steak or burger any time.” He’s noted that customers are now gravitating toward the heathier meals, so it has become a growing attraction.

Bibimbap is a Korean rice bowl with ssamjang, vegetables and egg, prepared by Chefs Matthew Renshaw and Conner Sloan

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Parking lots for employees are farther away from the main building to encourage walking, as is an employee picnic table where workers can “hang out” and decompress. Taking the stairs in the three-floored building versus the elevators is also encouraged.

Haley said. “We converted our soft drink glasses to be smaller and refills are not free. In keeping with the Blue Zones thought that people should consciously stop eating when they are 80 percent full, we encourage ‘to go’ boxes.”

Workers have access to the health club to work out during their lunch break. “If they need a little extra time to work out, we’re flexible on that,” Rogers said.

EXERCISE Q&A Q: I'm not particularly active, and I haven't exercised in years. Is it safe for me to start now? A: If you haven't been active for a long time, it's important to start out at a low level of effort and work your way up slowly. Beginning slowly will help you become more fit without straining your body. For example, you may want to start with walking, biking, or swimming at a comfortable pace and then gradually do more, or start strengthening exercises with 1- or 2-pound weights and gradually add heavier weights. You may want to talk with your doctor if you decide to start a vigorous exercise program or significantly increase your physical activity.

Q: I've been exercising for some time

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now. Why am I not seeing any more real improvements? A: As your body gets used to a level of exercise, you'll need to vary your exercise or do more in order to see additional progress. If you are able, do your activities longer, farther, or harder. Do the activities more often, or add new physical activities to your routine.

Q: How much physical activity do I need? A: The goal is to achieve at least 150 minutes (2 1/2 hours) of moderate-intensity endurance activity a week. Being active at least 3 days a week is best, but doing anything is better than doing nothing at all. If you cannot do 150 minutes a week because of a health condition, do as much as your condition allows. Try to do all four types of exercises â&#x20AC;&#x201D; endurance, balance, flexibility, and strength. Try to do strength exercises for all of your major muscle groups on 2 or more days a week, but donâ&#x20AC;&#x2122;t do strength exercises of the same muscle group 2 days in a row.

Q: What kind of equipment do

I need? I can't afford exercise equipment. A: For many activities, you don't need any equipment or special clothing. All you need for brisk walking, for example, is a pair of comfortable, non-skid shoes. For strength training, you can make your own weights from unbreakable household items. Many communities offer free or low-cost programs for seniors. Check with your local parks and recreation department or senior center about the facilities and programs in your area. In addition, some local fitness centers may offer senior discounts.

Q: I don't do any kind of physical

lift or how steep a hill you should climb to reach a moderate or vigorous level of exercise because what's easy for one person might be difficult for another. You should match your activity to your own needs and abilities. Start from where you are and build up from there. Listen to your body. During moderate activity, for instance, you can sense that you are pushing yourself but that you aren't near your limit. As you become more fit, gradually make your activities more difficult. Generally, the more vigorous the activity and the more time you spend doing it, the more health benefits you will receive.

Q: What kinds of shoes are best for walking or other types of physical activity? A: Look for sensible shoes that support your feet. Make sure they have flat, non-skid soles and are comfortable. Avoid shoes with thick, heavy soles. If tying laces is difficult, look for shoes with VelcroÂŽ fasteners. When you buy shoes, try on several pairs so that you're sure to get a pair that fits well.

Q: How hard should I exercise? A: We can't tell you exactly how many pounds to

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activity, but I watch my diet and I'm not overweight. Isn't that enough? A: Eating a nutritious diet and maintaining a healthy weight are only part of a healthy lifestyle. Regular physical activity is important to the physical and mental health of almost everyone, including older adults. Being physically active can help you stay strong and fit enough to keep doing the things you enjoy and to stay independent as you get older. Together, healthy habits such as physical activity, a balanced diet, and not smoking will help you achieve the best of health.

Q: How long do I need to be active before I see results? A: Once you start being physically active, you'll begin to see results in just a few weeks. You may feel stronger and more energetic than before. You may notice that you can do things more easily, faster, or for longer than before. As you become more fit, you may need to make your activities more challenging to see additional results.

Q: What if I have an injury or health problem that keeps me from exercising for a while? How do I know if it's safe for me to start again? A: If you miss a few days or weeks of exercise because of an injury or illness, don't be discouraged. Once you recover, you can start again and be successful. Talk with your health care provider about when you can resume your regular routine. When you start again, begin at about half the effort you were putting in when you stopped, then gradually build back up. With a little time, you'll be back at the same, or a better, fitness level.

Q: I get tired easily. What is the best physical activity for me?

A: Once you become active, you're likely to have more energy than before. As you do more, you also may notice that you can do things more easily, faster, and for longer than before. Regular, moderate physical activity can help reduce fatigue and even help you manage stress.

Q: I'm 81 years old. Should I be

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exercising, and will it make a difference at my age? A: Yes, staying active is important throughout life. Regular exercise and physical activity help you stay strong and fit enough to keep doing the things you enjoy. No matter what your age, you can find activities that meet your fitness level and needs.

Q: I find it hard to make myself be active. What can I do?

A: You're more likely to keep going if you choose activities you enjoy, if you can fit them into your schedule, if you believe you'll benefit from them, and if you feel you can do them safely and correctly. Making a contract with a friend or family member also may help you keep your commitment. Setting small, realistic goals, checking your progress, and rewarding yourself when you reach your goal also can help. If you can stick with an exercise routine or physical activity for at least 6 months, it's a good sign that you're on your way to making physical activity a regular habit.

WHY TAI CHI? • Movements are low-impact and put minimal stress on muscles and joints. • Low risk of injury. • You can do it anywhere, anytime. • No special equipment needed.

TAI CHI TIPS

TAI CHI

WHAT ARE THE BENEFITS OF TAI CHI? While studies are limited, those available have shown evidence of the following benefits: • Increased range of motion & flexibility • Improved balance • Fewer falls • Strength and endurance gains • Improved heart health • Lower blood pressure • Reduced stress and anxiety • Improved focus • Decreased joint pain • Improved sleep

HOW CAN I GET STARTED? The National Institutes of Health offer an online introductory video at: nccih.nih.gov/video/taichidvd-full If you prefer in-person instruction, classes are offered every Tuesday & Wednesday at the Klamath Basin Senior Citizens’ Center. Call 541-274-1555 for more information.

• Wear soft, thin soled shoes or no shoes at all. • Relax your fingers, hands and arms throughout the movements. • Breathe through your nose rather than your mouth. Practice deep breathing from your diaphragm (your stomach should rise as you inhale). • Your whole body should move as one smooth, harmonious unit. • Practice any movements and transitions that cause imbalance or instability.

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Sometimes described as “moving meditation”, Tai chi combines gentle, full-body movements with controlled breathing and mental focus, to create a low impact, high benefit workout.

• Wear clothing that allows you to move easily; nothing too tight or stiff.

WHAT IS TAI CHI?

hen many people hear that Blue Zones Project is a health and wellbeing initiative, their first thoughts are often diet and exercise. While the Project does include diet and exercise, it takes the traditional ideas of diet and exercise to a newer and simpler level. Many diet and exercise trends yield results over a relatively quick timeframe. For example, how to lose 10 pounds in 10 days, or a guide to running a 5K in 30 days. While these trends can yield the results promised, they are often not sustainable. The basic idea around the Blue Zones Project is to make healthy choices easier in all the places people in Klamath Falls spend their time. By creating nudges and reminders in the places we spend our time, our physical environment encourages us to make healthy choices.

TAKING A STEP TOWARD WELL-BEING

Blue Zones Project to host regular walking stations

By Cort D. Cox, Blue Zones Project Engagement Lead

The Blue Zones Project does include diet and exercise, but we try to put a simple spin on it by creating environments that support diet and exercise. One of the ways we are working to support the Klamath Falls community in getting out to move more is by hosting weekly walking days. The walking days will kick off on National Walking Day, Wednesday April 5 from 7 to 9 a.m. at Mike’s Field house at Steen Sports Park. Additionally, we will be hosting a weekly walking station every Thursday from 11:30 a.m. – 12:30 p.m. beginning at Sugarman’s Corner the following day on April 6. Blue Zones Project staff and volunteers will host these walking stations weekly.

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All Blue Zones Project hosted walks are free of charge to participants. Each walker will receive some Blue Zones Project and Sky Lakes giveaways including T-shirts and pedometers.

We are working to create a strong culture of walking and well-being in our community, and hope you will join us. Grab a friend and we will see you on National Walking Day. Together, we can create a community that is happier and healthier.

GET OUT AND MOVE CLASSES

JOIN IN — TAKE A WALK

Yoga

Every Saturday

Body Acceptance Yoga classes are offered for a fee through the Sky Lakes Wellness Center with certified yoga instructor Tara Gallagher. Sessions are offered every Thursday from 4 to 5 p.m., and Fridays from 6:30 to 7 a.m. All poses can be modified for any size, fitness or skill level. Classes are at the Wellness Center, 128 N. 11th St. Registration is required and cost for the sessions varies.

Walk With a Doc program: Every Saturday morning, learn from a local health care provider while stepping up with like-minded walkers in this Sky Lakes Medical Center sponsored program. Prizes will be awarded for regular attendance. Walks start at 9 a.m. sharp at Steen Sports Park along Foothills Boulevard (in cold weather the group walks inside at Mike’s Field House).

For more information and to register, call 541-880-2770.

Wednesday, April 5

For more information and to register, call 541-880-2770.

Group Classes A variety of group fitness classes are offered through the Klamath Falls YMCA. Classes often offered at the YMCA include zumba, cardio sculpt, Tai Chi Chih, Kickfit, strength training, pilates, yoga and more. For information on class schedules and fees, contact the YMCA at 541-884-4149 or visit www.kfallsymca.org.

Thursday, April 6 Blue Zones Project weekly walking station: Every Thursday from 11:30 a.m. to 12:30 p.m. beginning at Sugarman’s Corner starting April 6. Blue Zones Project staff and volunteers will host these walking stations weekly. This is a free event, with each walker receiving some Blue Zones Project and Sky Lakes giveaways including T-shirts and pedometers.

Saturdays and Sundays in snowshoes Every Saturday and Sunday through April 30 Crater Lake National Park offers free rangerguided snowshoe walks. The two-hour walks start at 1 p.m. and cover 1 to 2 miles of moderately strenuous terrain. Walks are off-trail explorations through the 

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Body Acceptance Circuit Training classes are offered through the Sky Lakes Wellness Center, 128 N. 11th St., every Friday from 7 to 8 a.m. Tara Gallagher, certified personal trainer, designs and leads all workouts, which are appropriate for all shapes and fitness levels. Registration is required and cost for the sessions varies.

Circuit Training

Blue Zones Project weekly walking days: The walking days kick off on National Walking Day, Wednesday April 5 from 7 to 9 a.m. at Mike’s Field house at Steen Sports Park. This is a free event, with each walker receiving some Blue Zones Project and Sky Lakes giveaways including T-shirts and pedometers.

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

forests and meadows at the rim of Crater Lake. No previous snowshoeing experience is necessary. Snowshoes are provided free of charge, but advance registration is required. Space is limited on walks. For more information and to sign up, call the park’s visitor center at 541-594-3100 from 10 a.m. to 4 p.m. For independent explorations, snowshoes are available for rent at the Rim Café and Gift Shop.

Hiking ahead Klamath Lake Land Trust will offer the following events during its 2017 Hike Series:

Sunday Service 9:00AM And 11:00AM

6100 Church Hill Dr, Klamath Fall • 882-4646

www.klamathchristiancenter.org

1587050

May 27: Sprague River KLLT property Hike & Fly Casting Lesson. Rating: Easy June 10: Williamson River Delta-Kayaking/Canoeing. Rating: Moderate June 24: Conger Heights. Rating: Easy to Moderate

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

July 22: Buck Island-Kayaking/Canoeing/Hike. Rating: Moderate Aug. 26: Cherry Creek Falls Hike. Rating: Difficult Sept. 9: Sycan River Property Photography Hike. Rating: Moderate to Difficult Oct. 14-15: Summer Lake Hot Springs Hike & Camp out. Rating: Moderate (individual participants to contact Summer Lake Hot Springs to secure lodging reservations). For more hike information, visit klamathlakelandtrust.org or call 541-884-1053. Posters for the 2017 hike series are available at the KLLT office at 212 S. Ninth St.

4549 Homedale Road

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

541-884-4720

DIG IN AND GROW Klam

ath Lutheran Church

Saturday, March 18

A Reconciling In Christ Congregation 1175 Crescent Avenue KlamathLutheran.com

541-884-3452

1587218

Church at 10:00 Sunday mornings.

The final gardening workshop in a series offered through the OSU Klamath Basin Research and Extension Center will be from 10 a.m. to noon Saturday, March 18 at the Extension office, 6923 Washburn Way. The workshop will focus on growing fruit in the home garden. Nicole Sanchez, an Oregon State University assistant professor in horticulture, will lead both budding and experienced gardeners in this workshop.

March 22-April 27 Seed to Supper classes, a Klamath Tribes Tribal Health and Family Program offered from 5:30 to 7:30 p.m. on Thursdays

in Chiloquin. This is a beginning gardening class which wil include information on how to garden on a budget. For more information, and to register, call Perri McDaniel, 541-882-1487, ext. 1487 or email perri.mcdaniel@klm.portland.ihs.gov.

April 7-9 Plan ahead for home and garden projects with the Klamath Basin Home Builder Association at its annual Home & Garden Show set for April 7 through 9 at the Klamath County Fairgrounds. Show hours are 4 to 8 p.m. Friday, April 7; 9 a.m. to 5 p.m. Saturday, April 8 and 10 a.m. to 4 p.m. Sunday, April 9. Admission is $3 for those aged 17 and up. A $1 discount on admission will be given for those contributing canned food donations for the Klamath-Lake Counties Food Bank.

A WALK IN THE PARK Every year, the Interior Department and other land-management agencies offer free admission to public lands that charge an entrance fee. The fee waiver does not apply to SnoParks. Free admission will be offered at the following sites on the following dates: April 15-16 & April 22-23: National Park Week Weekends June 3: National Trails Day (U.S. Forest Service) June 10: National Get Outdoors Day: National forests will waive their entrance fees Aug. 25: National Park Service Birthday: All national parks will waive their entrance fees Sept. 30: National Public Lands Day: National parks, national wildlife refuges, national forests and public lands managed by Bureau of Land Management will waive their entrance fees. Oct. 8: First Sunday of National Wildlife Refuge Week: all national wildlife refuges will waive their entrance fees Nov. 11-12: Veterans Day Weekend: National parks, national wildlife refuges, national forests and public lands managed by Bureau of Land Management will waive their entrance fees For more information, visit https://on.doi.gov/2lsdZ1p.

PITCH IN AND CLEAN UP Come armed with gloves and a can-do spirit to help clean up Klamath Fallsâ&#x20AC;&#x2122; historic Linkville Cemetery. Volunteers are asked to show up at the cemetery at 10 a.m. Saturday, April 29.

TAKE ACTION TODAY! 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.

Geo Trail at Oregon Tech

PICK A SPOT & TAKE A WALK Now is the perfect time to put one foot in front of the other and head out for a stroll around our beautiful Klamath country. A variety of walking opportunities can be found in and around Klamath Falls.

The Sky Lakes Medical Center/Oregon Tech Geo Trail is a 2-mile long network of paths for hiking and snowshoeing constructed in 2016. This trail links Quail Park at Crystal Terrace, Sky Lakes Medical Center and Oregon Tech. Trail users can enter and exit the at the end of Campus Drive, along East University Drive. The Geo Trail derives its name from the nearby geothermal plant which provides heat for the Oregon Tech campus and Sky Lakes Medical Center. More information at: www.klamathtrails.org/geo-trail

Klamath Wingwatchers Lake Ewauna Interpretive Trail The Wingwatchers trail offers a quick escape into nature close to downtown Klamath Falls. The 1.3-mile handicapped accessible trail offers wildlife viewing opportunities as it loops along the western shore of Lake Ewauna to the Discover Klamath visitor center on Riverside Drive. More than 1,500 trees, shrubs and other plants have been planted by Klamath Wingwatchers which provide shelter and food for the many bird species in our area. Trail features include waterfowl nesting islands, a wildlife viewing blind, informational kiosks, a bridge, nesting boxes, benches, picnic tables and a dog poop disposal bag dispenser — if you’re out with your favorite four-footed friend. More information at : klamathbirdingtrails.com/wingwatchers

Link River Nature Trail A black-crowned night heron takes in views of the Klamath Wingwatchers Trail near downtown Klamath Falls.

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The Link River Nature Trail, with one trail head near the downtown Favell Museum and another at Putnam Point near Moore Park, is about 1 ½ miles long. The trail follows the Link River along its path as it runs from Upper Klamath Lake to Lake Ewauna. The river canyon’s riparian habitat offers abundant flora and fauna viewing opportunities along an easy-to-walk trail. The Link is also the site of the falls for which the city was named.

Moore Park biking/walking trails Moore Park, along the south shore of Upper Klamath Lake on Lakeshore Drive, offers an extensive trail system. Walking and biking trails at the park vary from easy to extremely difficult. • Blueberry: 0.8 miles (easy) • Eulalona: 0.8 miles (easy) • Klamath Ridgeview Trail: 4.1 miles (easy) • Linda’s Trail: 0.4 miles (easy) • Link River Trail: 1.5 miles (easy) • Stonehenge: 0.9 miles (easy) • Whiskeytown: 0.9 miles (easy) • Archery: 0.7 miles (easy/intermediate) • Powerline: 1.3 miles (easy/intermediate)

The Geo Trail, located between Sky

• Big Sky Trail: 0.8 miles (intermediate)

Lakes Medical Center and Oregon Tech,

• Five-Gallon: 1.5 miles (intermediate) • Klamath Ridgeview: 4.1 miles (intermediate)

offers a range of views of Klamath Falls, Upper Klamath Lake and beyond.

• Rat Camp: 0.7 miles (difficult) • Sidewinder: 0.7 miles (difficult) • Ridge Trail: 0.5 miles (extremely difficult)

OC&E Woods Line State Trail The OC&E Woods Line State Trail is one of the longest rail-to-trail projects in the country at nearly 110 miles. It starts at Washburn Way near the intersection of South Sixth Street and includes 8 paved miles from Klamath Falls to Olene. Views along the trail, which continues on to Bly and the Sycan Mardh, include Mount Shasta, the Poe Valley and Lost River. More information at: www.traillink.com/trail/oce-woods-line-state-trail

The downtown Klamath Falls corridor — including Klamath Avenue, Main and Pine streets — offers the opportunity for a casual stroll or invigorating walk among downtown businesses, restaurants, parks and a great destination spot, the Klamath County Library. The downtown area branches out with walking opportunities at Veterans Memorial Park, along the A Canal/Crater Lake Parkway path, and the Link River and Wingwatchers trails. Another bonus for folks stepping out in the wintertime, sidewalks on Main Street are geothermally heated and remain free of snow.

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More information, and a trail map, available at: www.trailrunproject.com/directory/8009869/klamath-falls

A stroll downtown

• Connector trails: Nature Trail and Up and Over

RECIPES

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

COWBOY SAL AD

Ingredients • 2 cans (15 ounces) black-eyed peas or black beans • 1 can (15 ounces) corn • 1 bunch cilantro • 1 bunch green onions (5 green onions) • 3 medium tomatoes • 1 avocado (optional) • 1 Tablespoon canola or vegetable oil • 2 Tablespoons vinegar or lime juice • ½ teaspoon each salt and pepper

Prep time: 20 minutes Makes: 8 cups

Directions

Tips

1. Drain and rinse the black-eyed peas

• Serve with your favorite meal or as a

(or black beans) and corn. 2. Finely chop the cilantro and green onions. 3. Dice the tomatoes and avocados. 4. Combine all ingredients in a large bowl. 5. Mix oil, vinegar or lime juice, salt and pepper together in a small bowl. 6. Pour oil mixture over salad ingredients LIVING WELL

and toss lightly. 7. Refrigerate leftovers within 2 hours.

snack with tortilla chips. • Try adding other vegetables such as sweet or hot peppers or zucchini. • Freeze extra lime juice to use later. • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

SWEET POTATO AND ORANGE MUFFINS Prep time: 10 minutes Cooking time: 20 minutes Makes: 18 muffins

Ingredients • 1 cup all-purpose flour • 1 cup whole wheat flour • 2 teaspoons baking powder • 2 teaspoons baking soda • 1 teaspoon ground cinnamon • ½ teaspoon ground nutmeg

• ½ teaspoon ground allspice • 1 can (16 ounce) sweet potatoes (yams), drained • ²/³ cup brown sugar, packed • 2 eggs • 1 cup orange juice • 1 carrot, shredded • 1 teaspoon vanilla

Directions 1. Preheat oven to 400 degrees. Lightly oil muffin tins for 18 muffins. 2. In a medium bowl, combine flours, baking powder, baking soda, cinnamon, nutmeg and allspice. 3. In a large bowl, mash sweet potatoes. Add brown sugar, eggs, orange juice, carrots and vanilla. Mix well.

and remove from tins. 6. Cool completely then store in an air-tight container at room temperature.

5. Fill muffin tins 2/3 full. Bake 15-20 minutes, until tops are brown. Let cool

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4. Add dry ingredients to liquid ingredients and mix well.

FRUIT PIZZA Prep time: 10 minutes Makes: 1 muffin with fruit

Ingredients

Tips

• 1 English Muffin (try whole grain)

• Use any combination of fruit for

• 2 Tablespoons reduced fat or fat-free cream cheese (see notes) • 2 Tablespoons sliced strawberries

topping the pizza. • No cream cheese? Try peanut butter or sunflower seed butter. • Make your own whipped cream

• 2 Tablespoons blueberries

cheese for easy spreading. Use an

• 2 Tablespoons crushed pineapple

electric hand mixer to gradually beat 4 tablespoons of milk into 8 ounces of cream cheese. To make it fruit

Directions

flavored, add any chopped, soft fruit (fresh, canned, or frozen) while

1. Split open the English muffin and toast the halves until lightly browned. 2. Spread cream cheese on both halves. 3. Divide the fruit between the two muffin halves and arrange on top of cream cheese. LIVING WELL

4. These are best when served soon. 5. Refrigerate leftovers within 2 hours.

beating. Store in a covered container in the refrigerator.

CURRIED C AULIFLOWER SOUP Rich, healthy, vegan, and quick to prepare soup. Perfect hot or cold and keeps well if you don’t serve it all at once.

Ingredients • 1/3 cup raw cashews • 2 tsp extra virgin olive oil • 1 medium onion, diced • 1 large head cauliflower, cut into 1-inch pieces • 1 (14-ounce) can light coconut milk • 2 T curry powder • 1 tsp ground turmeric • 1 tsp evaporated cane sugar • ¼ tsp ground cinnamon salt • 1 tsp cumin caramelized Onions • ¼ cup chopped cilantro

Note: If using a standing blender, allow the mixture to cool for 20 minutes. Pour the soup into the blender. Hold the lid down firmly with a clean, folded towel over it. Start on low speed and blend until the soup is smooth. Return to the pot and reheat if serving hot. Ladle into bowls and garnish with the onions and cilantro before serving.

Directions 1. Put the cashews in a blender and blend until finely ground. Add 3/4 cup of water and blend for 2 minutes. 2. Pour the cashew mixture through a fine- mesh strainer, pressing on the solids with the back of a spoon, into a bowl. Set the cashew milk aside until needed. 3. In a large pot, heat the olive oil over low heat. Add the onions and saute until golden. Add the cauliflower, coconut milk, cashew milk, curry powder, turmeric, cumin, sugar, cinnamon, and salt. Add enough water to cover. 4. Bring to a low boil, reduce heat and simmer until cauliflower is tender (about 10 minutes). 5. Blend the soup with an immersion blender until the desired consistency is reached.

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

FIND MORE RECIPES

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

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

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

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

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

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

Grocery Stores: By providing

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

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bluezonesprojectklamathfalls@healthways.com among members.

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

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

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