Healthy Living 2018

HEALTHY LIVING A special publication of the Lynden Tribune and Ferndale Record

Wednesday, January 24, 2018

What’s Inside: Tate Norris brings fresh ingredients to his Lynden smoothie shop ..................... C4

Local yoga options provide versatile activities for all skill and age levels ........................... C8

Local snowshoers find beautiful vistas at Artist Point. See pages C6 and C7 for more photos.

(Courtesy photo/Ken Poore)

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Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record

HEALTHY LIVING

Promote healthy habits with CrossFit Local gym CrossFit i1uvit provides coaching, classes to get you started

By Nick Elges sports@lyndentribune.com

LYNDEN — For many, a common New Year’s resolution each January is simply to get in better shape and make healthier decisions to improve overall well-being.

Often though, due to a variety of circumstances, people fall short of that goal, leading them to wonder if obtaining a high level of fitness is possible.

At local CrossFit gym CrossFit i1uvit, anybody’s fitness dream can become a reality — with a little determination and dedication, of course.

Owner Matt Lovelady, who runs the gym with the help of his wife, Kaylee, has dedicated much of his life to fitness and is a certified CrossFit trainer. Since opening the gym in 2013, Lovelady has lined up about nine coaches to teach classes throughout the week at CrossFit i1uvit, which is located at Hinotes Corner.

Most of those coaches live in the Lynden community.

With a free class offered every Saturday at 9 a.m., Matt, a former pitcher for the University of Oklahoma baseball team, says anyone who is thinking about trying out CrossFit should attend.

“CrossFit is for anyone, but it’s not for everyone,” Lovelady said, adding that his number one goal continues to be to make the gym better for everyone. “Anybody can do it, but for some people it’s not their jam.”

You may be wondering: what exactly is CrossFit? Well, the activity is defined as “a high-intensity fitness program incorporating elements from several sports and types of exercise.”

It means that during any given workout, you might be lifting weights, working on coordination and flexibility or improving your endurance.

In short, it is truly a full-body workout program.

Lovelady says the goal of CrossFit is to work on “all the domains in fitness” and for clients to use and move their bodies the way they were intended.

With experienced coaches on hand who are passionate about training people,

At local CrossFit gym CrossFit i1uvit, training programs are focused on improving all domains of fitness. Weight lifting and coordination training are among the common exercises. (Nick Elges/Lynden Tribune) CrossFit i1uvit will do what ever is possible to help you nail down the techniques.

“We coach and teach movement and how to do it correctly,” Lovelady said. “We don’t just say ‘here’s the workout’ and expect you to do it. We help and guide you.”

The gym even offers a two-week intro camp for new members.

A common worry for prospective CrossFit enthusiasts is that the workouts will be too hard and that injuries are definitely going to occur. Matt downplays that

scenario, however.

“Of course, (injuries) happen, but that can just be an indicator in a certain area, and we can work to help you grow and make sure it doesn’t happen again,” Lovelady explained.

While it’s no easy task, Lovelady said CrossFit can improve your overall health in many ways.

“It’s going to hurt that first day, but that will show where you are at (in terms of fitness),” the owner said, adding that he

has seen the benefits of CrossFit positively affect gym members’ lives outside of the gym. “It teaches you about discipline and how to really commit.”

Of course, there are benefits on a physical level as well.

“CrossFit can fight a lot of the problems (people) are having with chronic disease,” Matt said. “It’s not just obesity, but cardiovascular disease and all the mediContinued on the next page

HEALTHY LIVING cations people have to take to manage all the things they have going on because of a sedentary lifestyle or a poor diet.

“It will inspire you to eat better and make better decisions about the in-between times in your life. You’ll want to put good fuel in your body to prepare for the (workout) you’re going to do the next day.”

If you want to get in shape, there’s no need to wait to start a CrossFit regimen.

“People think they need to get in shape first, which isn’t true,” Lovelady said. “If you’re the person that hasn’t been working out for a long time but you really want to get back in shape and take control of that part of your life, CrossFit is the best thing you can do. Find a gym with some coaches that teach the movements and have an understanding of (training methods).

“You don’t need an excuse or reason to work hard.”

CrossFit i1uvit of Lynden offers various membership options to fit the needs of different lifestyles.

Classes occur multiple times throughout the weekdays, with open gym times on the schedule as well.

For more information about the gym, visit crossfitiluvit.com or email i1uvitcrossfit@gmail.com.

Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record

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CrossFit i1uvit has experienced coaches on staff to help clients learn the correct way to perform each workout. (Nick Elges/Lynden Tribune)

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Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record

HEALTHY LIVING

New Lynden cafe big on fresh ingredients

Lynden’s Fresh Foods Cafe owner Tate Norris offers his experience helping others to improve physical fitness and health. His new smoothie shop at 109 Third St. has many go-to health food options. (Ashley Hiruko/Lynden Tribune)

Bulletproof coffee, acai bowls among many offerings of Tate Norris

By Ashley Hiruko ashley@lyndentribune.com

LYNDEN — It takes more than just a strong amount of physical activity to have a healthy lifestyle. Lynden’s Fresh Foods Cafe owner Tate Norris emphasizes the big role of nutrition in a body’s well-being.

“It’s the number one thing,” he said.

“I always say ‘you can work out and sweat all day long, but you can’t out-train a bad fork.’”

Norris, a health nut by his own admission, has been staying physically fit by working out since age 12. He continued

his health focus through Meridian High School (2006 graduate), earning his personal trainer certification at 16. He studied kinesiology and exercise science in college and has always been a trainer and coach, he said.

“I work with people all over the world,” Norris said, citing clients in Germany, Canada and the U.K. as well as the U.S. He has been consulting and providing workout and nutrition programs online for 12 years.

Now Norris spends his time aiding those in the local community looking to get on the right track of things by providing fresh food choices of teas, coffee, smoothies and kombucha at his Lynden cafe that opened last year.

A soft opening from May to June 2017 led up to the shop’s first official start date on Aug. 28. A full remodel of the space at

109 Third St. was almost a year and a half in the works. But now the transformed space has an abundance of health food options.

One staple is the fruity acai bowl. It’s a smoothie-like combination created with the South American palm fruit known for being rich in probiotics and antioxidants, with additional fruit and nut toppings.

Acai aids in gut health, but is hard to come by due to its flourishing in wet environments such as swamps.

“And we are the closest acai shop,” Norris can say proudly of Lynden. The next closest location is in Seattle. And the Instagram-worthy acai concoction is almost too pretty to eat.

Other nutritious offerings include protein ice cream, Edaleen Dairy variety ice cream mixed with 100 percent whey protein — a healthier option for a cold

treat.

And Bulletproof coffee is a little creamier than the traditional cup of joe.

Added MCT (medium-chain triglycerides) oils and saturated fatty acids (with health benefits of speeding up metabolism and warding off food cravings) make this drink a favorite among crossfitters.

Added caramel, vanilla and chocolate flavoring can ease the process for those who have not yet acquired a taste for the health beverage.

For those of us knee-deep in meal preparation for the work week, Fresh Foods Cafe has a healthy alternative. Graband-go meals of salmon, fresh veggies, chicken, sweet potatoes and other foods are available for online ordering. And the packaging makes it easier for those Continued on the next page

HEALTHY LIVING tracking their macronutrients, carbs, fats and proteins — the basic components of every diet.

“Everyone should try to hit their calorie intake and macronutrients every single day,” Norris said. “The body needs a certain amount of fats and carbohydrates to function properly. I think that’s why a lot of Americans are overweight. They’re not aware of that.”

Norris says a big misconception in dieting is that all carbohydrates are bad.

“Carbohydrates are what fuels your body,” he said. “It gives your body something to burn rather than muscle.”

He adds that among the clients he’s helped, he’s seen plenty of people undernourished as well. “A lot of our clients don’t eat enough or they don’t eat enough times through the day,” he said. “Cows graze on grass all day long, every two to three hours. We should be doing the same thing, be putting good food into our bodies throughout the day. When you’re not feeding your body, you can’t function throughout the day.”

Some advice Norris gives may counter what is widely believed. For instance, you don’t have to eat boring to stay healthy.

“You can have your wine and India pale ales, but everything with moderation,” he said. “Nutrition is the key to your success.”

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Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record

Dancing For Joy opens in downtown

To-go meals are one item featured at the Fresh Foods Cafe that opened last summer. Other nutritious options include teas, coffee, smoothies and kombucha. (Ashley Hiruko/Lynden Tribune)

LYNDEN — Movement studio Dancing for Joy has expanded to two new venues in downtown Lynden, one being the building of the Fresh Foods Cafe. The other is E2 Fitness at 110 3rd St. Established in 2002, the professional studio prides itself on the promotion of modesty, self-esteem and family values in a noncompetitive atmosphere.

Classes are offered for both adults and children and are in the genres of ballet, hip hop and other dance forms.

For more information, visit dancing4joy.org.

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HEALTHY LIVING

Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record

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Artist Point by snowshoe

Even dogs can get in on the snowshoeing fun up at Artist Point, maybe for a snooze in the sun. (Courtesy photo/Ken Poore)

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Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record

HEALTHY LIVING

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The Tribune invited any locals who like to snowshoe the popular winter route up to Artist Point to send us their photos, and this is a sampling of what we received. The start of the groomed trail is from the parking lot at Heather Meadows of the Mt. Baker Ski Area. Photo above is of Clint David Carrell; left is by Barry Michael, and lower left is by James Benthuysen. (Courtesy photos)

It’s worth the two-mile hike up to finally enjoy the rest and view at the top of Artist Point. (Calvin Bratt/Lynden Tribune)

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HEALTHY LIVING

Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record

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Yoga for ‘every body’

Isabelle Fisk, a young professional, finds the time to practice yoga at home. The practice of yoga encompasses breathing and stretching and is known to yield many physical and mental benefits to those who partake. (Ashley Hiruko/Lynden Tribune)

Stretching and meditation practice from India find a home in Whatcom County

By Ashley Hiruko ashley@lyndentribune.com

WHATCOM — Yoga, an activity derived from northern India over 5,000 years ago, includes breathing control, simple meditation and movement into specific body positions. Practiced by people of all ages, the physical, mental and spiritual activity is finding a footing in the county.

“It’s definitely growing here in this community,” said Lynden yoga instructor Stefanie Faddis. “People are realizing

the benefits that yoga can bring to their everyday life.”

Yoga is versatile. The poses one can practice vary from "standing tree" and "mountain" to "resting child." The "crane" pose, a position where the person lifts their lower body using their arms, is an example of the challenging stances yoga offers too.

Faddis said people don’t have to be extremely flexible to practice the up-

and-coming form of fitness and that the breathing practices can be a stress reducer all in themselves, regardless of any poses used.

“People feel like either they need to be flexible or are afraid to do the poses wrong when they just need to feel the pose within their own body,” Faddis said.

“You do not have to be an athlete or in great physical condition to get the benContinued on the next page

HEALTHY LIVING efits from yoga.”

She listed off the many advantages she’s seen among her students — improved strength, balance, flexibility and increased muscle tone. Some have seen a decrease in blood pressure or overall stress reduction. Yoga can aid posture and help the endocrine and nervous systems function. It can improve sleep, coordination, mood and well-being and fight anxiety, depression and inflammation.

Faddis first began her yoga practice in 2012 as a form of rehabilitation from whiplash she had incurred. “I fell in love with it immediately and felt a huge difference in my body overall after regular practice,” she said. “I felt the benefits in my own body and wanted to share those benefits with others and help them along in their fitness journey.”

Yoga can be practiced by most people of all ages, she said. “I feel yoga is a perfect form of fitness. Every body can practice it no matter what age or physic limitation they may have. There’s some form of yoga they can practice.”

Infrared hot yoga

Anusara, Ashtanga, Bikram and Hatha are just some of the different styles of yoga out there. Hot yoga is a way to

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Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record practice that has been gaining momentum. Flow Motion, a wellness and fitness sanctuary on Main Street in Ferndale, was the first place to jump on a new variation of the sweat-inducing variety in Whatcom County — infrared.

“People who have heard of hot yoga know it’ll make you sweat and it can be a good detox,” owner Alyssa Springs said.

“Some are scared off by it.”

The start of regular hot yoga is a simple one — crank up the thermostat. This heating of the air’s temperature creates a warm atmosphere to cause perspiration.

“You can feel the heat in the air and sometimes you walk in [the room] and it’ll hit you,” Springs said. “It can be harder to breathe for some people. And some people love it, but not everyone does.”

Springs said she opted against traditional hot yoga and instead went with using infrared — what can be defined as a more gentle and deep-penetrating heating. Infrared heat is similar to the heating of sun-driven warmth. With infrared hot yoga, an infrared heating system is used — mimicking a feeling someone would get as they walked outside on a warm, sunny day.

See Yoga on C11

Happy Birthday!

T H E B E E T I S T U R N I NG 3 Y E A R S O L D !

You can do yoga at any age or fitness level. (Ashley Hiruko/Lynden Tribune)

2018 is looking bright!

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Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record

All you need to know about type 1 diabetes A Bellingham endocrinologist explains it all This article is supplied by Dr. Troy Dillard, an endocrinologist with PeaceHealth Medical Group-Endocrinology in Bellingham.

which can be dangerous. Symptoms of this problem are: • Flushed, hot, dry skin • Not feeling hungry • Belly pain • Vomiting • A strong, fruity breath odor • Fast and shallow breathing • Restlessness, drowsiness and trouble waking up • Confusion

So you’ve been told you have Type 1 Diabetes Mellitus. Now what?

There is a lot of confusion about this condition affecting more than 1.25 million Americans. Type 1 Diabetes can occur at any age, but it is most commonly diagnosed from infancy to a person’s late 30s. Knowing more about what causes this condition — and how you can manage it — will reduce the risk of complications and lead to better overall health.

How is type 1 diabetes diagnosed?

Your doctor can diagnose diabetes with a physical exam, your medical history and blood tests.

Some people are diagnosed with type 1 diabetes during or after an episode of diabetic ketoacidosis, a lifethreatening condition that develops when cells in the body are unable to get the glucose they need for energy because there is not enough insulin.

What is type 1 diabetes?

Type 1 diabetes happens when your pancreas produces very little insulin or stops making insulin altogether. This happens as a result of the body’s immune system mistakenly attacking the insulin-producing cells in the pancreas called “beta cells.”

Insulin is a hormone that helps the body’s cells use sugar (glucose) for energy. It also helps the body store extra energy in muscle, fat and liver cells. Without insulin, this sugar can’t get into your cells to do its work and it can’t be stored as energy. It stays in your blood instead, raising your blood sugar levels too high, leading to dehydration and damage to other organs.

High blood sugar levels can harm many parts of the body, such as the eyes, heart, blood vessels, nerves and kidneys.

It can also increase your risk for other health problems, leading to serious complications of the disease.

Type 1 diabetes is different from type 2 diabetes. In type 1 diabetes, the body stops making insulin. In type 2 diabetes, the body can’t use insulin effectively due to resistance to insulin.

Eventually, this leads to the inability of the pancreas to make enough insulin to overcome resistance. Over time, even with type 2 diabetes, the pancreas may show signs of impairment, requiring insulin injections.

There is currently no cure for type 1 diabetes, though research is ongoing.

With treatment, however, people can

Dr. Troy Dillard live long and healthy lives.

What causes type 1 diabetes?

The body makes insulin in beta cells, which are found in a part of the pancreas called the islet (say “EYE-let”) cells. Type 1 diabetes occurs after the immune system mistakenly attacks those beta cells.

Experts don’t know why this happens or what triggers it.

Some people have a greater chance of getting type 1 diabetes because they have a parent, brother or sister who has it. But most people with the illness don’t have a family history.

Other factors associated with increased the risk of getting type 1 diabetes are being Caucasian and having specific types of antibodies detectable in the blood.

What are the symptoms of type 1 diabetes?

• Being very thirsty • Urinating a lot • Losing weight without trying • Being hungrier than usual (sometimes) • Blurry eyesight These symptoms usually appear over a few days to weeks. Sometimes people notice symptoms after an illness, like the flu. They may think that the diabetes symptoms are because of the flu, so they don’t seek medical care soon enough.

If you wait too long to get medical care, you may get diabetic ketoacidosis,

How is it treated?

Treatment for type 1 diabetes focuses on keeping blood sugar levels within a target range and doing things to reduce complications. To control your blood sugar, you: • Take insulin • Eat a healthy diet that spreads carbohydrates throughout the day • Check blood sugar levels regularly throughout the day • Get regular exercise • Visit your physician, usually every 2-3 months, for follow-up care What are complications from diabetes?

High blood sugar can lead to problems such as: • Hardening of the arteries (atherosclerosis), which can cause heart disease, heart attack or stroke • Diabetic retinopathy, a type of eye disease that can lead to vision loss • Diabetic nephropathy, a kidney disease with no early symptoms, but which can lead to kidney failure • Diabetic neuropathy, a nerve disease that can affect internal organs as well as your ability to sense touch and pain, especially in your feet, and to sexual problems Effective treatment is aimed at preventing these complications.

Type 1 diabetes is a treatable condition and when doctors and patients work together, the vast majority of patients can greatly reduce their risk of having complications.

HEALTHY LIVING

YMCA can give a boost toward healthy living Weight-loss, cancer recovery and other programs now starting up

By Calvin Bratt editor@lyndentribune.com

WHATCOM — ­ To aid in turning New Year’s resolutions into reality, weight-loss classes are just about to get underway at the Lynden and Ferndale locations of the Whatcom YMCA. The Lynden one was going to start Jan 23, but that has been delayed a week to Jan. 30.

Each goes for 12 weeks, with one session per week. You must be at least age 18 and a YMCA member. The cost is $50. Expect to gain the tools, knowledge and group support to help you develop a nutrition and exercise plan that works for you personally.

The Lynden program is at 11 a.m. Tuesdays. Ferndale’s is at 9:30 a.m. Thursdays, kicking off Jan. 25.

Sign up online or at any YMCA center’s front desk. With questions, contact Laura at lframbach@whatcomymca.org.

The YMCA partners with Livestrong to help adult cancer survivors reclaim their total health.

Cancer is a life-changing disease that takes a tremendous physical and emoContinued on the next page

HEALTHY LIVING tional toll on those affected. By focusing on the whole person and not the disease, Livestrong helps people move beyond cancer in spirit, mind and body.

The next Lynden program is on Mondays and Wednesdays at 1:30 p.m. for 12 weeks, starting Feb. 5.

Participation is free for the cancer survivor. One support person can be included.

Space is limited.

A person must have medical clearance to participate, and there must be a strong personal desire to improve strength and fitness. Cancer treatment must be completed, with no evidence of active disease.

Contact Tammy Bennett at 360-7338630 or tbennett@wahtcomymca.org.

Pedaling for Parkinson’s is ongoing at the Lynden YMCA, 100 Drayton St. It is at 11:30 a.m. for an hour on Mondays, Wednesdays and Fridays.

Participation is free for YMCA members. A doctor’s medical clearance is needed. Age should be 30 to 75, and there cannot be other complicating medical conditions such as uncontrolled hypertension or dementia. To register, call Felicia at 360354-5000 or email her at fclemmons@whatcomymca.org.

Fast pedaling is not a cure of Parkinson’s disease, but compelling evidence shows it does make a real difference for

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Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record many who try it. Research conducted at the Cleveland Clinic showed that the simple act of pedaling a bicycle at a rapid pace, 80 to 90 revolutions per minute, reduced symptoms by up to 35 percent.

Silver Sneakers is the ongoing program for health strengthening for seniors (age 61 and up). Variations of it — classes called Classic, Circuit and Yoga — are happening every weekday at the Lynden YMCA. They are included in membership. A non-member may purchase a day pass at the front desk.

Check out the website at www.whatcomymca.org for full details, including whether a class is cancelled due to adverse weather.

Older adults can be tested for functional fitness for everyday tasks at Whatcom YMCAs. A report is then provided to assist in setting activity goals.

For an appointment for testing in Ferndale, call to 360-380-4911; the center is at 5610 Barrett Rd. In Lynden the next opportunity for testing is Wednesday, March 21, at 8 a.m.

The Y gives an orientation for seniors on the fitness equipment available to them.

For Ferndale, see the contacts given above.

Upcoming orientations for Lynden (six participants maximum) are at 8 a.m. on three Fridays, Feb. 2, March 2 and April 6.

Yoga Continued from C9 “It’s still hot, especially once you start moving, but kind of gradually working up to it, and acclimating really helps a lot of people,” Springs said. The gradual warming allows yoga doers to deepen their stretching and reduce injury, she added.

“People who have aches and pains from arthritis and fibromyalgia do attend classes and find relief from everyday symptoms,” she said. “So that’s a huge benefit.”

The infrared yoga sessions Springs offers are the favorite among the diverse activities and classes at the wellness sanctuary, especially during the colder times of year, she said.

“Whatever is going on in your life, stress or chaos, when you walk through the door you will instantly feel a certain way,” Springs said of Flow Motion’s atmosphere and what has become a community and “space to get away” for its members.

Flow Motion recently celebrated its

four-year anniversary since opening.

And slowly, over time, the space at 1920 Main St. has developed into what it is today — an impressive health and wellness center that offers an infrared therapy sauna, massage and energy healing, a relaxation lounge, Zumba and other fitness classes.

And the yoga instructors follow suit.

The teachers all have diverse educational backgrounds. Some have experience in a power yoga background, and focus on a more powerful workout. Other instructors may have an Anusara yoga foundation that will aid with introspection.

“I’m trying to get people to know yoga is more than just physical poses and exercise,” Springs said. “It transpires into the rest of your life in meaningful ways.”

For those looking to start practicing yoga, It’s always best to get a doctor’s approval prior to introducing any kind of fitness routine. It’s recommended that newbies have a teacher or qualified certified yoga instructor help initially to ensure safety.

Keep doing what you love No matter what you love to do, get back to it faster – with a little help.

The Orthopedic and Sports Medicine team at PeaceHealth Medical Group-Lynden can help you leave joint pain behind and get back to living.

Call us, 360-733-2092

peacehealth.org/lynden

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1/18/2018 4:17:13 PM

Lynden Tribune | Wednesday, January 24, 2018 | Ferndale Record

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HEALTHY LIVING

Smart Trips are good for you Dr. Paul Sarvasy Unity Care NW “Walking and riding the bus are a great way to start and end my work day. I get exercise and then read poetry on the bus. Everyone can benefit from activity and a few minutes of quiet time in their day.”

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