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INDEX RSVP program changes sponsorship . . . . . . . . . . .2 Adaptive gardening for seniors . . . . . . . . . . . . . . .3 Take time to visit a garden . . . . . . . . . . . . . . . . . . .4 Healthy eating on a budget . . . . . . . . . . . . . . . . . .5 Intolerances vs. allergies: What your reaction to certain foods really mean . .5 Rooted in belief of common ground: A different kind of community garden . . . . . . . . .6 Garden art: Where imaginations grow . . . . . . . . . .7 Not just along for the ride . . . . . . . . . . . . . . . . . 8-9 ADRC: Aging and Disability Resource Connection .10 Puzzles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 Spinning a yarn (bomb) . . . . . . . . . . . . . . . . . . . .12 Nutrition needs change with age . . . . . . . . . . . . .13 OSU’s Academy for Lifelong Learning to offer 50 classes this spring . . . . . . . . . . . . . . . . . . . . .13 Volunteer opportunities - April-June 2013 . . . . . .14 Great grilling with health in mind . . . . . . . . . . . .15 Dining deals . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 Ten Rivers Food Web offers fresh perspective to inspire healthy eating . . . . . . . . . . . . . . . . . .16
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A quarterly publication of Cascades West Senior and Disabilty Services, local Senior Centers, and Retired & Senior Volunteer Programs
The Editorial Board Marilyn Smith . . . . . . . . . . .Albany City Hall 541-917-7507 Kathleen Nickerson . .Linn-Benton County RSVP 541-812-0849 Scott Bond . . . .Senior and Disability Services 541-812-6008 . . . . . . . . . . . . . . . . . .Corvallis Senior Center 541-754-1709 Evonne Walls . . . . .Samaritan Health Services 541-768-4241
Senior & Disability Services 1400 Queen Ave. SE, Suite 206 Albany, OR 97322
For more information Cyndi Sprinkel-Hart 541-812-6073 or email cyndi.sprinkel-hart@lee.net
RSVP program changes sponsorship April 2013 BY SCOTT BOND The Linn Benton Retired Senior Volunteer Program (RSVP) will change sponsoring organizations in April 2013. Carrying on the tradition of excellence that has historically been a part of this powerful and positive community service, the RSVP will become a program of Oregon Cascades West Council of Governments (OCWCOG). The previous sponsor, Community Services Consortium, has been a creative and innovative sponsor for the past six years. RSVP is one of the senior core programs under the federal agency of the Corporation for National and Community Service. The grant awarded to OCWCOG will be managed by Senior and Disability Services through the office in Albany. The grant award of the Linn Benton program consolidates the RSVP for the region. OCWCOG will now manage RSVP for Linn, Benton and Lincoln counties. The program will have offices in Albany as well as in Toledo. RSVP will be managed by Tamara Rosser. Tamara is the current manager of the Lincoln County RSVP and, with the assistance of her staff in both of the offices, will provide leadership and guidance for the successful operation of the program. RSVP will continue to support a wide range of volunteer placements and volunteer services across the region. The program will manage the Senior Health Insurance Benefits Assistance Program (SHIBA) in the region, which offers free assistance with Medicare related questions and enrollment assistance for older adults and people with disabilities. The program will also continue to support the AARP Tax-Aide service which offers trained volunteers for tax counseling and tax preparation in Linn and Benton counties. The current schedules for each of these services will be retained during the transi-
Meet Tamara Rosser After college, Tamara Rosser worked at the OSU Hatfield Marine Science Center in the Visitor's Center. Tamara felt she was working for a great company, great boss and co-workers and had the career she worked to achieve. A few months in, she realized, it probably was not the job for her. “I took a step back and focused on the part of the job I enjoyed,” said Rosser. “It was the people, especially the volunteers. A week later, a job came open at RSVP of Lincoln County. That was seven years ago.” Rosser is a volunteer herself and practices what she advocates: “It only takes a few hours of service to make a difference.” When asked what the future holds for RVSP, Rosser said, “RSVP has been supporting the great service of volunteers over the past four decades. It is our goal to continue recruiting, placing, and supporting volunteers. However, it has become increasingly more mobile. RSVP will be adding on more virtual and shortterm volunteer opportunities while keeping the customary volunteer opportunities. Volunteers have the choice of how and when they want to serve. RSVP will be adapting the opportunities to give volunteers the flexibility they desire.”
tion to OCWCOG. RSVP has a long history of service to the region. OCWCOG will continue this history and support the programs that have proven to be successful in serving the citizens of Linn and Benton counties. Scott Bond is the director of Senior and Disability Services for Oregon Cascades West Council of Governments, the Area Agency on Aging for Benton, Linn and Lincoln counties. He can be reached at 541-812-6008 or by email at sbond@ocwcog.org.
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Adaptive gardening for seniors BY AMY FLETCHER
Partial list of area garden clubs
OSU INTERN
Gardening is an enjoyable pastime and an excellent form of exercise for seniors, improving mobility, flexibility, motor skills, while helping to improve strength and endurance. Gardening benefits health and well-being while being therapeutic and allowing one to stay active and productive. An afternoon working in the garden may bring to mind certain postures and movements which may cause pain, but it doesn't have to. With accommodations assisting in better posture and innovative ergonomic tools, people with aches, pains and arthritis can continue to enjoy gardening. Until recently, the motivation behind improving tools had been to increase productivity and efficiency. Ergonomic tools, however, are designed for comfort and ease. The following suggestions are intended to alleviate pain, promote good posture and facilitate gardening into the golden years. This article will describe the benefits of a raised bed, adaptive tools to accommodate joints and postures and stretches to provide healthy breaks during gardening. • Build a raised bed. Elevating gardening soil to waist height with a raised bed means no bending to tend to plants. Low-cost solutions to creating a raised bed include using recycled scrap wood and requesting help to build the bed from neighbors or volunteers. There are many designs and styles of raised beds, from doit-yourself designs to pre-fabricated options. Consider what materials you have available, your budget, your handyman skills, and whether you want your garden to be easily relocated or resized when choosing the type of raised bed to create. For most raised beds, you'll need to have very fertile soil for the shallow root area. • Find tools to accommodate your joints. The best option for
• Albany Metro Garden Club • Albany Rose Society • Alsea Garden Club A raised bed brings your garden to you, and can help prevent back strain.
Ergonomically designed hand tools require less grip strength.
healthy gardening is to create an elevated bed. However, for those who will work at the ground level, there are many tools that may save your knees and improve your reach in the garden. Transportable seats that can store tools and accessories are sold at many home improvement and gardening stores. These garden seat caddies allow you to take a seat while working low to the ground, avoiding excessive strain on your back, knees and legs.
• Stretch first. It is beneficial to take breaks every 15 to 30 minutes. During this time, consider drinking a glass of water to keep hydrated and take a few moments for light stretching. Use your best judgment when stretching and do not stretch an injured or weakened body part. Consult a doctor for stretches suitable for your needs if these stretches do not work for you.
Also, avoid using tools that put you in awkward body positions. If possible, take advantage of the new breed of ergonomic garden tools which are designed to reduce strain and injury because they work in conjunction with your body movements. These garden tools are perfect for senior gardeners, due to the fact that they are lightweight and sturdy, giving better control. The shorter handles on ergonomic tools gives better leverage control, while the longer tool handles give much better power and are better for jobs requiring full body motion. There are also tools available that improve torque and make gripping easier by changing the angle of the tool. Shovels and other hand tools designed in this manner require less grip strength than standard tools and decrease strain on arm joints, hands and fingers.
Back stretch: Find a soft area (like carpet or grass) to lie on your back. Gently draw your knees into your chest as close as is comfortable. Wrap your arms around your legs and hold onto your opposing arm or hand. You may wish to rock back and forth or hold still in this position. Hold this position for a couple minutes. Release and then stretch again until you have stretched three times. Standing arm stretch: Hold a towel above your head with both hands. Allow the towel to be stretched behind your back as you drop one hand below your shoulder, holding the towel taut between your two hands. Hold for a few moments if comfortable, then switch and let the other arm drop as you raise and straighten the first arm. Continue until you have stretched both arms three times. • When working at waist level height, remember to keep
• Benton County Master Gardeners • Chintimini Garden Club • Corvallis Garden Club • Corvallis Evening Garden Club • Corvallis Flower Basket • Corvallis Organic Garden Club • Corvallis Rose Society • Fernridge Garden Club • Grand Prairie Garden Club •Lebanon Garden Club • Linn County Master Gardeners • Marys Peak Orchid Society • Men's Garden Club of Corvallis • Oregon State University Herbarium
a slightly wide stance and your knees slightly bent, never locked. Bending your knees softens the arch in your back, making your spine straighter to alleviate pressure on your lower back. With these tips, you can keep the plants growing and the weeds out for many years to come. Happy gardening!
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Take time to visit a garden
Time spent in a garden can be relaxing. BY DEB CURTIS
Art and water features add interest to gardens.
Starting in early April, Oregon gardens show signs of life making this time of year a great time to visit them. Whether you visit on your own or on a tour, there's opportunity for learning in any garden. • Garden of Gentle Breeze in Corvallis is a Japanese garden with self-guided tours. • Talking Water Gardens in Albany is open seven days a week to the public for viewing. It's a unique marriage of manmade wetlands being used for wastewater reclamation. • The Spring Garden Festival in Corvallis on May 5 offers ample opportunity for you to visit with nurseries, others interested in gardening and landscapers. • The Corvallis Rose Society hosts a show and a tour of the Avery Park Rose Garden in June. • Albany Parks & Recreation
has two tours this spring: Talking Water Gardens Tour on April 13 and on May 12 a group will go for brunch and a visit to Schreiner's Iris Garden north of Salem. • Corvallis Parks & Recreation's Hidden Treasures garden tour on June 1 will feature seven different gardens. Each garden offers something unique, such as a backyard tended by a multi-generational family that offers both a formal garden and a food garden with movable chicken pens and a small nograss backyard. For more information, call 541-766-6918. • Albany's annual Through the Garden Gate tour is scheduled for June 15. For more information, contact Betty Goergen at 541-990-5624 or purchase tickets at the Albany Visitors Association. This is a wonderful time of year to spend an afternoon enjoying the local garden beauty. Get out in the fresh air and take some time to “smell the roses.”
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Healthy eating on a budget BY JOSH GUSTAFSON CWP, PAPHS, NSCA-CPT
We all strive for improved health and well-being and generally understand that regular physical activity combined with a nutritious and calorie conscious diet are essential parts of our success. However, we are continuously challenged with decisions when searching for that perfect meal plan. Can I really afford to eat healthy all the time? Where do I even start when traveling through the lanes at the grocery store? Well, here are a few tips for healthy eating on a budget: • First, look through your cupboards and pantry. All too often we buy items that we think we need, and find out later that we already have them in the pantry at home. • Plan your meals ahead of time. Shopping from a grocery list is probably the most effective way to reduce impulse purchases and assist you with ana-
lyzing your total calorie consumption. It will also help you narrow down your search when looking for the items needed that are on sale. • Use those coupons and member discount cards. Almost every grocery store chain offers weekly coupons or a member discount card that can result in massive savings. This will also help you pre-plan meals for the week. • When shopping, maintain focus on the perimeter of the grocery store. Here you will find those highly nutritious and lowcalorie foods that are packed with essential vitamins and minerals. • Skip the soda and juice aisle altogether. These items are high in simple sugars and will not satisfy your hunger; nor will they provide you with any more vitamins or minerals than those that you can get from whole vegetables and fruits. • Generally speaking, the most expensive items in a grocery
store are at eye level. Just because you have heard about a great product brand does not mean that there are not better options with a lower price tag. • Never shop when you are hungry. Your body will begin to tell you to reach for those high sugary and fatty foods which are accompanied by excess calories. Also, try not to shop when you are tired or in a hurry. • If possible, leave your kids at home. Bringing your children to the grocery store will only increase your risk of impulse purchases such as candy, sweets, chips or other nutrient deficient foods. • At the store look for in-store specials and any fliers or coupons you may have missed when planning out your weekly diet. Also, compare items on the shelf by looking at the unit price label to determine which item is really the best deal. • Try buying the generic, store label products if possible. In many cases, they are the exact
same product packaged by the same manufacture, as those fancy name brand items. However, their prices are lower due to the lack of advertising dollars associated with such brands. Following these simple steps can not only help reduce your calorie intake and improve your nutrient consumption, but can also assure that you are receiving the best deal possible. Joshua Gustafson, CWP, PAPHS, NSCA-CPT, is the operations manager of Health & Wellness at Samaritan Health Services, and is a certified wellness practitioner, physical activity in public health specialist, and nationally certified personal trainer. Joshua oversees the operations of Samaritan's 24-hour SamFit fitness and wellness facilities in Lebanon and Corvallis, as well as the population health programs offered by Samaritan Health Services. For more information regarding SamFit, please visit SamFit.org.
Intolerances vs. allergies: What your reaction to certain foods really means When people have an unpleasant reaction to something they ate, they often think they have a food allergy. In fact, a 2012 study in The Journal of the American Medical Association found that nearly a third of all Americans believe they are allergic to some foods. But often what we think is an allergy is actually a food intolerance or sensitivity. “Only a small percentage of people have a true food allergy,” said registered dietitian Barbara George. “Food allergies occur when the immune system reacts to a substance in a food that the body sees as harmful. Symptoms usually occur immediately and can be mild or even life-threatening. Most common food allergies include gluten, shellfish, eggs or protein-related allergies.” George says that what most
people suffer from is intolerance to certain foods, a disruption of the intestinal barrier, or they are simply overeating nutrient-poor and highly processed foods such as breads, snack foods, dessert items, excess sugars and fast foods. “These foods lack the nutrients necessary to help the body digest and absorb them, provide excess calories, which leads to fat storage, and end up being energy sappers rather than helpers,” said George.
“If you chronically suffer from heartburn, cramping, irritable bowels, excess gas, constipation and/or diarrhea, look for a pattern of what foods may be bringing about the symptoms and try removing those from your diet to see if that helps,” said George. “And don't forget the emotional aspect of eating and digestion. Eating on the run, suffering from chronic stress and not planning for healthy food choices all can add to problems with digestion and good nutrient absorption.”
“Now more than ever, we're eating processed foods laced with additives. These make it harder for the body to break food down and can cause disruption to our digestive system. Sometimes it's as simple as moving from processed foods to more whole foods.”
In some instances, there is a component of a food, such as lactose, a sugar found in milk, which the body becomes unable to digest.
George recommends that cleaning up your diet can go a long way to healing your gut.
“It's important to find out what's happening in your body and make a plan to address it,” she added. “Your gut is your first line of immune defense, and it's important to pay attention to its health. If you don't, you're leaving yourself wide open to a variety of chronic diseases including heart disease, diabetes and even cancer.”
So how do you know if a reaction to food is serious? George says it's important to listen to your body.
“In many cases, it isn't an allergy or intolerance but rather our bodies being sensitive to the type of food we're putting in our body,” said George.
Registered dietitian Barbara George sees patients in Albany at Samaritan Heartspring Wellness Center and can be reached at 541-812-5656.
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Rooted in belief of common ground: A different kind of community garden BY LAURIE RUSSELL
Mid-valley community gardens
In 2009 Chris Burns and Llyn Peabody made a conscious decision to simplify their lives and dedicate more time to being in service in the community. This was when they established the Sharing Gardens in Alpine. During the past four years the Garden has flourished and the community has rallied behind them by donating living space, land, cash, materials and equipment, not to mention many hours of labor in the garden which is now located in Monroe behind the Methodist Church. The Sharing Gardens are unique in that the entire garden is one large plot shared by all. Participants work together and share in the bounty of the harvest and the abundant surplus is distributed to those in need through local food banks and other charities. No one is ever charged money for the food that is grown. The benefits of this approach are many, including: more efficient use of water and land, increased production, ability to save pure seed, and a greater feeling of community. Working together also encourages the sharing of knowledge among both new gardeners and seasoned green-thumbs. The gardens act as a hub for sharing knowledge and information related to local food security as described in the project's mission statement (see website). Topics include organic gardening, saving “heirloom” seeds, recipes, recycling yard waste into compost, canning and other food storage techniques, sharing tools and other resources. Participants of all ages and abilities are welcome. Their youngest gardener last year was a two-year-old who came each week with her grandparents. Physically-challenged par-
Below is a list of the various community gardens throughout the mid-valley. Contact gardens you are interested in to learn more about how they operate. Benton County Sharing Gardens, Monroe; Chris Burns and Llyn Peabody, 541-847-8797 Lupe Maginnis Community Garden, Philomath; Chris Shonnard, 541- 929-3524 Starker Arts Garden for Education (SAGE), 541-753-9211 Dunawi Creek Community Garden, 541-753-9211
Sharing Gardens coordinators Llyn Peabody and Chris Burns with fresh-cut Chieftain's cabbage ready to deliver to South Benton Food Bank ticipants can help by doing things like snapping beans, sorting seed, making labels, transplanting seedlings or sharing cooking tips with food bank recipients. There is truly something for everyone to contribute. Once the season is in full swing, volunteers choose to come up to three scheduled times per week. Chris assigns appropriate tasks for the volunteers at each session. There is no accounting for how much each volunteer receives from the harvest. They are free to take whatever they can use. The tagline on the website says it perfectly, “From each according to ability and to each according to need.” The Sharing Gardens could not exist without the generosity of the community that not only donates time and money, but also donates equipment, gardening tools, leaves, grass clippings, canning jars and much more. A wish list can be found on the website. All donations are tax deductible. Burns and Peabody also encourage other
gardeners to donate their excess harvest to food banks in the area. Last year, the Sharing Gardens produced over 6,200 pounds of food, about 2,000 pounds more than 2011. With the addition of 8,000 square feet of garden space and a second greenhouse, the gardens seem poised, in 2013, to surpass previous years' tallies. Burns and Peabody founded the Sharing Gardens based on a faith that if you “give without thought of receiving,” your own needs will always be met. It seems to be working! To be added to the email list and receive updates, inspiration and garden tips, send an email to ShareInJoy@gmail.com . Burns and Peabody can be reached by phone at 541-8478797. Their informative and colorful website is at http://thesharinggardens.blogspot.com..
Westside Community Church Garden, Sue Domingues, 541754-7239 Avery Park Community Gardens, 541-753-9211 Calvin Presbyterian Church Community Garden, 541-7578021 Lincoln School Garden, Cheryl Good, 541-757-7334 OSU Growers Club Garden, James Cassidy, 541-737-6810 Oak Creek Center for Urban Horticulture (OSU), Al Shay, 541-207-8951 Peanut Park Neighborhood Garden, Corvallis, Ruby Moon, 541-753-7866 Linn County Willamette Community Garden, Albany, Lyla Heyman, 541-926-7215 Mid-Willamette Family YMCA Community Youth Garden, Albany, Michael Spinello, 541926-4488, ext. 307 Brownsville Community Garden, Anne Stein, 541-4096715 Sweet Home Community Garden, Mary Brendle, 541-367-2845
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Sally Ishikawa in her studio, adjacent to the garden.
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Fused glass flowers face Ishikawa’s budding garden.
Garden art: Where imagination grows BY MARTHA WELLS Sally Ishikawa is growing things in her backyard that don't require sun, soil or water. Mulched paths are lined with works of art. This combination of art and nature is increasingly popular among mid-valley gardeners. Like many urban gardeners, Ishikawa and her husband carved out their garden over time. They started with a pond and then a stream, adding rocks surrounded by an array of shrubs, trees and flowers. They plant tomatoes, onions, garlic and herbs every year. They plant different crops in their raised-bed garden - this year's will be indigo from which Ishikawa hopes to make dye. And now they plant creations made from rebar and fused glass.
Ishikawa started adding artistic elements because, as she put it, “I like surprises when I walk around the garden.” She delights in the unexpected. That's probably what inspired her friends to “yarn bomb” the garden last fall. This is a preferred version of the old toiletpapering prank. It takes the form of knitting. Some bombs are free-standing objects and some are fitted like sweaters around a tree trunk or sculpture. Those who attended the Corvallis Fall Festival last fall saw a more massive attack (see yarn bombing story). Ishikawa plans to pass along some of her bombs to share the joy with unsuspecting friends. In the meantime, she continues to nurture her creative visions for the garden and wrestle with the dilemma
What would you like to see in Generations? 541-924-8421
or email AJOHNSON@ocwcog.org
of what medium to use.
houses to recycling centers.
She participates in a group with seven other artists whose media range from photography to ceramics, sewing and weaving. They take inspiration from each other's original pieces and create successive works from them - almost like a game of telephone. A roundup of creations from this exercise is revealed to the group at the end of the progression. One of her garden art pieces came about as a result of this process.
A former member of the Corvallis Evening Garden Club, Ishikawa suggests those interested in garden art join an area garden club. Most clubs and communities also have garden tours that can inspire gardeners with a penchant for art.
To find materials for garden art projects, Ishikawa visits local stores that range from green-
Ishikawa's art extends beyond her yard and home. She completed a bachelor's degree in education and a master's in museum studies from Oregon State University. She teaches sewing and glass arts at OSU's Craft Center. Her work has been exhibited locally and is held in private collections.
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Not just along for th BY MARTHA WELLS The sun shines and car club members are washing and buffing their vintage vehicles so they can take a ride to the ice cream shop and enjoy a few thumbs-up from those who watch them wheel past. It’s the delighted smiles from passersby that motivate classic car enthusiasts, according to long-time Chevy owner and car clubber Bill Hulshof of Albany. It’s also the camaraderie and the opportunity to tell a story or two. There are many area car clubs from which to choose. Hulshof is a member of the Willamette Valley Region Vintage Chevrolet Club of America (WVRVCCA). The club is a tight-knit and active family of Chevy lovers.
Bill Hulshof
Mike Rice
A retired accountant, Hulshof is known for his storytelling, which seems to be a shared trait among car aficionados. He comes from a long line of storytellers and car guys. Hulshof’s dad worked in Albany for Densmoor Chevrolet from the mid-40’s to 1960. A collection of Hulshof’s reminiscences have been published as a series in Chevroletter, his car club’s newsletter.
Hulshof owns a 1951 Chevrolet Bel-Air, which he describes as a “working car” as opposed to a show car. “I drive it around town and to shows,” Hulshof said, “and sometimes I take home some awards.” He was drawn to the ’51 for the same reason
Chevrolets on tour to Silver Falls State Park. others choose their classic cars: the memories associated with a particular year or model. “We tend to choose cars we grew up with,” Hulshof said. That is the case with fellow Chevy fan and club member Mike Rice of McMinnville. Rice and Hulshof met through WVRVCCA. Hulshof heard about a project that Rice was engaged in and offered to lend a hand. Rice’s working car is a ’54 Chevrolet 210. A 1928 two-door Chevrolet Coach National AB is not yet working. The ’54 is much like the
vehicle he drove in college. The 1928 can be traced to his teens when he moved with his family to Oregon.
“I met this car when I was 17,” Rice said. Rice’s father had just been named president o Oregon Normal School, now Western Oregon University. The family was settling into their new Oregon home when a Laplander from Finland introduced himself. Mr. Jonset said that the previous president allowed him to care for a cherry tree in the backyard in exchange for the cherries the president’s wife didn’t use.
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he ride
of n
At the time Rice met him, Jonset was barely getting by on a $30-a-month railroad pension, owned a one-room shack and the 1928 twodoor Chevrolet Coach to handle odd jobs. The cherries were a valued food source. Rice’s mother agreed to keep Jonset on and improved on the deal. She canned the cherries and gave Jonset two jars, which he could exchange for full ones anytime. What does this have to do with the old 1928 Chevy? Well, we are getting to that. The family and Jonset became friends. The 17-year-old Rice was allowed behind the wheel of the Chevy which he described as “squirrelly.” Later, when Jonset risked losing his shack for back taxes, Mrs. Rice stepped in, did the paperwork, and paid off the debt so he could keep his home. In gratitude, Jonset gave the family his car so that Mike could restore it. Restoration has been underway for 15 years. The ’28 had long been used as a work vehicle. When Rice took it apart, the years of hard use got him running. Virtually everything needed to be repaired, rebuilt or replaced. Rice’s skills as a clock repair professional have been useful, along with his and fellow club members’ extensive knowledge of Chevrolets. A down side to the restoration game, Hulshof and Rice note, is that an old car can start out as garage project with a gang of friends working on it. Then, as it improves and time passes, the car becomes collectible, then valuable. “Finally the owner is not so sure that all these people should be handling it,” Rice laughed. Happily, that is not yet the case for the 1928 Chevy. Rice welcomes help. “Suddenly it occurred to me that we are getting older,” Rice said. “I want to finish this so we can enjoy it for a few years.” Jonset’s name will be inscribed on the car when it is finished. Car shows and clubs are a great way to get help and education on old cars or trucks. And those who have a project going also find resources through other enthusiasts. Hulshof points out that you can always find someone who will talk with you about your project. In fact, “You can’t get us to stop!” Hulshof said.
Ad for 1928 Chevy
Mid-valley auto events Below is a sampling of some of the local car shows, cruise-ins and swap meets. Collectors, clubs and enthusiasts can order a complete listing of car shows, swap meets, Auctions, tours and auto events in the Pacific Northwest at www.upfrontimages.com. April 6 Albany: South Albany High School April Fools Car Show April 20 Salem: 85th annual Cherry Blossom Drive & Poker Run April 28 Corvallis: Corvallis Swap Meet
June 16 Salem: Willamette Valley A’s Auto Swap Meet June 23 McMinnville: McMinnville Lions Club Fly-In Drive-In Pancake Breakfast June 29 Sweet Home: Sweet Home Sweet Ride July 6 Philomath: Philomath Classic Car Show July 12 Lebanon: Collector Car Appreciation Day July 13 Albany: Dare to Cruise for CASA
May 18 Keizer: Rev-Up Renaissance Car Show
August 24 Albany: Northwest Art of Cars
June 1 Brownsville: Destination Brownsville Cruise-In
September 21 Lebanon: 50’s in the Fall
June 2 Rickreall: 16th annual Auto Swap Meet
September 22 Scio: Jordan Chicken Run
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Los Angeles Times Crossword Puzzle
QUOTE CRYPTOGRAM M C R U U O C C W R J I MT F C XT O P B X I M E O C I X L O I X T O K Y B MT B F C P F W O U MT C A OT G . M C R U U O C C W R J P X I MT F C XT O P B X U MT W FT G C R U B M I MT . - Y R LT O L , J MT M
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P U Z Z L E S puzzle solutions on page 15
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Stach owner Sonia Ruyts
Central Park ballerina accessorized by bombs.
Spinning a yarn (bomb) BY MARTHA WELLS What do “yarn bombing” and gardens have in common? The underground! Operating on condition of strict confidentiality, Stash, a Corvallis knitting store owned by Sonia Ruyts, served as headquarters for a covert mission. Ruyts and the IncogKnito Capers accepted the challenge to yarn bomb the 40th Corvallis Fall Festival in 2012. Ruyts was first approached by intermediary Andrea Royal, a client knitter who also served as a volunteer for the Festival. Details are tangled regarding the origin of the idea, but the element of surprise was preserved during the build-up to the event. The group used the summer months for production of squares, strips, afghans, blankets, even sweaters and caps to
adorn Corvallis Central Park trees, sculptures, bike racks and any other inanimate object that struck their fancy. The goal was to add something special to the 40th anniversary of the Festival and to bring surprise and delight of festival goers, according to Ruyts. Ruyts observed that not everyone responded positively. “Most people saw this as fun, whimsical and harmless,” she said, “but some saw it as another form of graffiti.” In the end, the yarn bombs defied existing city codes. Ruyts is mystified about what exactly happened to all the yarn bombs that had the same lifespan as the Festival. “I went back the following Monday, and everything was gone,” she said. “And there were a lot of useful scarves, blankets and hats that we were planning to donate.”
Slealthy squad bombs tree trunk.
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Nutrition needs change with age BY NEILANN HORNER PHD, MPH, RD
With the swirl of media and marketing messages around health and nutrition, you may be wondering about your body's nutritional needs as you age. A few things do change. We need more nutrients and fewer calories as we get older. While staying active and doing regular weight resistance exercise can stave off some of the body's natural drop in energy needs, each food choice becomes a little more important. The National Institutes of Health offers general guidance to seniors on how many calories to consume: Vitamin D has been associated with reduced falls and bone health. Our ability to manufacture it declines as we age and, in the Willamette Valley, winter sunlight is not strong enough for our skin to create it. The National Academy of Sciences recommends 600 IU daily for 51 to 70-year-olds and 800 IU for those over 70 years old without enough sun exposure. Salmon, halibut, tuna in oil, vitamin A and D fortified milk, and fortified breakfast cereals are key food sources of vitamin D, but supplements may be necessary to assure adequate levels. Scientists don't all agree on how much is needed for optimal health, but most agree that there is benefit to avoiding deficient levels. The recommended dosage of B12 does not increase with age, but more and more of us lose
the ability to efficiently absorb it as we age. B12 has a number of roles but is best known for being critical in maintaining nerve health. Oysters, clams, crab, lean meats, low-fat dairy products and fortified breakfast cereals are major sources of B12. Those with limited animal protein intake are at highest risk for B12 deficiency and may need supplements. For those over age 50, recommended dosages of vitamin B6, important in red blood cell formation and other processes, increases. Fortified breakfast cereals, fish, potatoes, and bananas are good sources of B6. Most seniors are aware of recommendations to increase calcium intake. Calcium and vitamin D are important in bone health. A calcium-rich diet may include skim milk, skim ricotta cheese, plain low-fat yogurt, or Swiss cheese, all excellent sources. Dark green leafy vegetables - collards and spinach -contain calcium but it is less available to the body. Spread calcium sources throughout the day for best absorption. Be sure to follow the advice of your doctor if you have a special situation like osteoporosis. It is easy to forget that water is a nutrient. Too little water can result in fatigue, weakness and
Recommended daily calories For women over 50: • 1,600 if physical activity is low (only performs activities of daily life) • 1,800 if moderately active (walks 1.5-3 miles a day at 3-4 miles per hour) • 2,000 to 2,200 with an active lifestyle (walks the equivalent of more than 3 miles a day at 3 to 4 miles per hour). For men: • 2,000 to 2,200 if physical activity is low • 2,200 to 2,400 if moderately active • 2,400 to 2,800 calories if active Neilann Horner headache. Older men should drink 13 cups a day and women nine cups; both are the same for younger adults. Older adults may not experience thirst but should make a conscious effort to drink fluids throughout the day. Most studies of single nutrient supplements like vitamins C, E or A have not found significant health benefits, yet consistent data shows that a diet high in fruits and vegetables reduces type 2 diabetes, heart disease, several types of cancers, and obesity. Fruits and vegetables contain the known vitamins and minerals and far more healthsupporting compounds; all may work together when consumed in whole foods. Research continues to find associations between phytochemicals (plant com-
pounds) and reduction of disease processes. Many of these beneficial plant compounds are associated with fruit and vegetable pigmentation. In this case, what's true for kindergarteners is true for seniors: eat the “rainbow” of colorful fruits and vegetables to assure a wide variety of antioxidants, phytochemicals and your best health! Want to find out what foods are good sources of a specific vitamin or mineral? Try this USDA website: www.ars.usda.gov/Services/docs.ht m?docid=22769 Neilann Horner, PhD, MPH, RD, is a visiting professor of health education at Western Oregon University and a media team representative for the Oregon Academy of Nutrition and Dietetics.
OSU's Academy for Lifelong Learning to offer 50 classes this spring The Academy for Lifelong Learning at Oregon State University (OSU) offers 50 classes this spring for intellectually curious seniors. The schedule is available at www.allosuaa.org/2013_spring_classes/201 3_spring_soc.pdf An affiliate of OSU's Alumni Association, the Academy follows OSU's calendar and offers
classes for three quarters a year with a few summer sessions. Cost is $100 a year; summer classes are free except for excursion costs. Classes fall into five strands: humanities, science, issues and ideas, arts and world cultures (each quarter focuses on a different country). Five two-hour classes are presented each week,
one for each strand, Tuesday through Thursday. Members attend as many or as few classes as they wish. No papers or exams are required, and any reading is a personal choice. Many presenters come from the OSU faculty, but the curriculum committee also draws speakers from Portland State University, Willamette Univer-
sity, and the University of Oregon as well as field professionals and subject-matter experts. Classes are held at the First Congregational/United Church of Christ building, 4515 SW West Hills Road, Corvallis. Ample parking is available. Call 541-737-9405, email admin@all-osuaa.org, or visit www.ALL-osuaa.org.
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Volunteer opportunities: April-June 2013 Linn & Benton counties Benton Hospice Service seeks people who like to lend a hand to people facing serious illness and their caregivers. The next two-day respite and companion training will be held Tuesday and Thursday, April 16 and 18, from 8:30 a.m. to 5 p.m. both days. For information, call Jamey Suderman at 541-7579616. Certified Ombudsman Volunteers needed to advocate for residents in long-term care facilities. If you like to problem solve and work with people, this program might be a great fit for you. Training and monthly support group meetings for volunteers provided. Call Gretchen Jordan at 1-800522-2602 or email at gretchen.jordan@ ltco.state.or.us. Senior Companion Program Volunteers are healthy, older adults who help other adults live independently. Senior Companions provide companionship, help keep clients in contact with family and friends, provide transportation to medical appointments and other necessary errands, enabling clients to live independently with zest and dignity. To learn more call: 541-574-4714. Have you ever wanted to make a difference in the life of a child? Check out the Foster Grandparent Program. The Foster Grandparent Program provides loving and experienced mentors and tutors to children with special needs. Working one-on-one and serving between 15 and 40 hours a week, Foster Grandparents are
individuals over the age of 55 who provide support in schools, community organizations, treatment programs, correctional facilities, and childcare centers. If interested in becoming a volunteer, call Joy at 541-917-7772. VISIT, a new friendly visiting program, connects RSVP volunteers with residents of longterm care facilities. Training provided. Background check required. Contact RSVP at 541812-0849. Two hours of your time can make a difference in lives of seniors. Senior Peer Counseling (SPC) is a free, confidential in-home program for older adults who are in the midst of making a decision, overcoming difficulties, or facing one of life's many changes. For more information on how to become a SPC volunteer or how to make a referral, contact RSVP at 541-812-0849.
Benton County Chintimini Senior Center in Corvallis needs special events committee members. As we move into a new generation of older adults, this group will bring a new and fresh perspective to activities/events that this generation may be interested in. Be a part of revitalizing the events that happen at the center. Call Linda Elder at 541-754-1725 for information. Chintimini Senior Center also needs a volunteer receptionist/cashier. Are you outgoing, comfortable working with computers and handling money? Volunteer greet cus-
tomers, answer phones, process class and activity registrations, sell concessions, etc. Must pass a criminal history check for this position. Contact Natalie at 541-766-6785 to apply. The Benton County Sheriff's Office has a host of opportunities for volunteers interested in supporting law enforcement endeavors as well as providing service to the Benton County community. Every strength and skill, whether it be organizational, speaking, horsemanship, or driving a 4x4, can aid the Sheriff's Office. Opportunities range from search and rescue to speed surveys, office support and patrol assistance. To apply, go to the volunteer section of www.co.benton.or. us/sheriff. For questions, contact Sgt. Leslie Pomaikai at 541-766-6853 or Leslie.Pomaikai@co.benton.or.us. Good Samaritan Regional Medical Center is looking for dedicated individuals to fill current service area needs including: No One Dies Alone/Compassionate Companion, Sam's Espresso Cabana baristas, Family Assistance, and Patient Registration. For more information and application materials, contact the Volunteer Service Department at 541-7685083 or GSRMCVolunteer Services@samhealth.org.
Linn County CASA: Court Appointed Special Advocates of Linn County serves abused and neglected children who are living in foster care. CASA volunteers help ensure each child's right to be safe and to learn and grow in the security of a loving family. Today, there are 170 children waiting for a CASA to be assigned to their case. Training begins in April 2013. To learn more call 541-926-2651 or go to www.linncasa.org. The Albany Call-A-Ride senior and disabled transportation program is looking for volunteers. Albany Call-A-Ride has openings for volunteer dis-
patchers and drivers. To qualify to be a dispatcher, an individual must be detail oriented, able to multi-task, and have some knowledge of computers and telephone skills. To qualify to be a driver, an individual must have a valid driver's license and a clean driving record. Drivers use city cars and insurance. Albany Call-ARide volunteers generally work a four-hour shift one day per week. Call-A-Ride has current openings Monday through Friday from 8:30 a.m. to 12:30 p.m. and from 12:30 p.m. to 4 p.m. The Call-A-Ride office is located at 112 10th Ave. SW, next to the Amtrak station. For more information contact Ted at 541917-763 or email: ted.frazier@cityofalbany.net. The East Linn Museum needs volunteer hosts. Duties include meeting guests and taking them on a tour of the museum. No historical background needed. It is easy to learn from labels on each artifact. Usually two people are on duty at a time. This could mean one afternoon a month. Museum hours are 11 a.m. to 4 p.m. Thursday through Sunday. Help reduce hunger in Sweet Home by volunteering at SHEM Food Pantry and Manna Meal Site. Volunteer opportunities are available for shipment deliveries, re-stocking, re-packaging food items, clerical work, cleaning, client foodbox assistance and meal preparation. For more information, contact SHEM at 541-3676504 or email: shemfoodbank.org. Volunteer Caregivers need volunteers to drive either our car or their own to provide medical transportation for seniors in the Albany and Lebanon area. Volunteers are also needed to help in the office answering phones for a few hours one day a week. Call 541-928-2173 or email Volcaregivers@aol.com.
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Great grilling with health in mind BY PAULA DALESKY, FNP Summertime and grilling go hand and hand, but it's important to make healthy choices when you fire up the BBQ. Too much sodium - often found in meat marinades and seasoning blends - can be bad for your health. Fortunately, there are a number of simple ways to make better choices that still taste great. If a recipe calls for salt, you can replace with a spice or herb of your preference. Some options include rosemary, marjoram, thyme, tarragon, onion or garlic powder and curry. Fresh herbs can really enhance the flavor of food. For a low-sodium meat marinade, you can use lemon juice or orange juice. Here's a recipe I've prepared at
home and recommend for a healthier BBQ sauce: ¼ cup cider vinegar ½ tsp cinnamon ½ tsp garlic powder ½ tsp onion powder ½ tsp paprika ½ tsp black pepper ½ tsp chili powder 2 TBSP honey 1TBSP molasses 1/3 cup brown sugar If you enjoy grilling meat, there are also ways to lower the amount of fat you consume. Ground turkey is lower in saturated fat than ground beef. In burgers, you can replace half the meat with pre-cooked quinoa - a healthy grain that's low in fat and sodium. You might want to consider replacing cheese with toppings such as ginger, shred-
Dining deals BY DEB CURTIS This issue about food and health makes me think of how to have a healthy, low-cost meal at home. The First Alternative Co-Op's monthly newsletter has a section, Budget Bites, that offers recipes and menus for six meals for two people that cost under $50. You can find all the past recipes such as potato parmesan gnocchi, stuffed eggplant or ol' bayou swamp soup at their website (www.firstalt.coop under the Products tab at the top, under Budget Bites) or the current month's recipes in their monthly newsletter. A different Budget Bytes can be found online that offers a huge variety of recipes: www.budgetbytes.blogspot.com. Some things you may want to try are the vegetable pot pie at $0.72 per serving or the salsa chicken casserole at $1.43 per serving. Some dining out deals you may be interested in are:
Eats and Treats Café, 33898 SE Eastgate Circle in Corvallis is a dedicated gluten-free eatery. They specialize in “stick to your ribs comfort foods” that pleases the palate. Be sure to try their macaroni and cheese or tomato basil soup, both of which are offered in small and large sizes. Ginza Japanese Restaurant, 2218 Santiam Hwy SE in Albany has sushi starting at $5.95 and great lunch prices. Sweet Red, 208 First Ave. W in Albany, has a great lunch deal of a half a Panini (three choices available) for $5.95 and a cashew chicken tea sandwich with a cup of soup for $7.95. Laughing Planet, 127 NW Second St. in Corvallis offers food for any diet. From their Moroccan grilled veggie burrito for $6 to their paleo bowl for $8.50 or BBQ chicken quesadilla for $6, they have a lot to offer. These choices don't even touch on the variety of (or the lowest cost) items they offer.
ded carrots or onion, or other creative options. Visiting your local farmers' markets during the summer gives you a great opportunity to stock up on fresh fruits and vegetables and to try new types of produce. I recommend keeping cleaned, prepared veggies in your refrigerator so that you can grab a healthy snack or quickly prepare a meal with nutritious foods. Most importantly, make sure you plan to be healthy this summer! Little choices can make a big difference in your nutrition and your overall health. Paula Dalesky is a nurse practitioner at Samaritan
Heart & Vascular Institute. She enjoys assisting her patients and members of her community in making healthy lifestyle choices to achieve optimal health and wellness.
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Ten Rivers Food Web offers fresh perspective to inspire healthy eating BY DEB CURTIS The Mid-Willamette Valley offers a great climate for growing fresh food year round. Connecting people to the local food resources is one of the goals of Ten Rivers Food Web. Working in Benton, Lincoln and Linn counties, Ten Rivers Food Web is trying to get local food onto as many people's plates as possible. Through
teaching low-income people about gardening to providing incentives for low-income people to purchase fresh, local food, Ten Rivers Food Web is meeting that goal. One example is Ten Rivers Food web partnering with farmers markets in Benton, Lincoln and Linn counties to offer customers with SNAP Benefits (formerly known as food stamps) added buying power
when they purchase food from the farmers in our community. Every week a customer spends at least $6 at a participating farmers market using his/her Oregon Trail card, they receive an extra $6 in farmers market tokens to spend. Ten Rivers Food Web also offers a large variety of educational events for everyone. From their Fill Your Pantry Day, that features local beans, grains
and flours, to Farmers Market Tours, food preservation and canning classes, the whole community benefits. All this is happening while Ten Rivers Food Web is working toward their mission of building resilient food systems, which provide healthy food for all. For more information, contact Ten Rivers Food Web at 541-2246735 or visit their website at www.tenriversfoodweb.org.
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CRYPTOGRAM: A successful man is one who makes more money than his wife can spend. A successful woman is one who can find such a man. - Turner, Lana