Healthy Living December 2010 by Peninsula Daily News & Sequim Gazette

Hurricane Ridge

a Backyard playground

filled with mountain peaks and family fun in the snow

Get a handle on your 2011 New Yearâ&#x20AC;&#x2122;s resolutions page 4 Go inside The Bohemian Lounge page 5

A little green exercise might be just what the doctor ordered page 6

Learn to practice calm, mindful awareness page 12

A publication of the Peninsula Daily News

December 2010 â&#x20AC;˘ Healthy Living 1

Social ties: Nurturing healthy expression.

Page

h e a lt h y living Winter wonderland: Head up to Hurricane Ridge for a smorgasbord of good-for-you family activity.

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mindfulness: Give life your full attention.

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Healthy Living is published by the Peninsula Daily News Main office: 305 W. First St., Port Angeles, WA 98362 360-452-2345

John C. Brewer editor & publisher Suzanne Delaney advertising director Jennifer Veneklasen section editor

Articles are the opinions and beliefs of the contributing writer and in no way represent an endorsement by Healthy Living or Peninsula Daily News.

contents December 2010

04 05 06 08 12 13 14

NEW YEAR’S RESOLUTIONS by Teresa Hoffmann THE BOHEMIAN LOUNGE by Jennifer Veneklasen GREEN EXERCISE by Lynn Keenan WINTER WONDERLAND by Lori Lynn Gray and Danielle Lawrence MINDFULNESS by Janelle Doolittle DEPRESSION by Erran Sharpe THE PRESENT OF YOUR PRESENCE by Leslie VanRomer

For information on how to submit an article, e-mail jennifer.veneklasen@peninsuladailynews.com. On the cover: Celia Thompson and Tyler Spires cross-country skiing at Hurricane Ridge. photo by George Lawrence. 2 Healthy Living • December 2010

A publication of the Peninsula Daily News

Help your child Beat the obesity odds written by Leslie Van Romer

ow would you feel if you outlived your child, and you had everything to do with it? Let’s look at some eye-opening facts. In 1998, experts first warned of a childhood obesity epidemic. Now, 11 years later, experts concur: today’s youth could be the first generation to have shorter life spans than their parents. In the U.S., one-third of our children are now overweight. Eighty percent of children who are overweight at 10 to 15 years old become obese adults at 25 years old. Childhood obesity (about 30 pounds overweight) is the leading cause of childhood hypertension, type 2 diabetes and heart disease. Obesity is greater among children and adolescents who frequently watch television. One soft drink or sweetened drink a day increases a child’s risk of becoming obese by 60 percent. Nearly one-third of American children eat fast food every day – a major contributor to excess weight. And who is responsible for the growing girth of our children? We are. We warn our children of the well-known addictions: smoking, alcohol and illegal drugs. But the most common, insidious addiction of all continues to duck beneath the radar: food. In fact, too much weight has now surpassed cigarette smoking as the number one leading cause of preventable deaths. Shocking! Let’s reclaim our parental responsibility and beat our children’s obesity odds with these seven simple tips. n 1. Pack healthy and nutritious lunches. Sandwiches: in a separate baggie, pack veggies (tomato, cucumber, lettuce, peppers, sprouts), to be piled on 100 percent sprouted grain or 100 percent whole wheat bread. Instead of mayonnaise, spread with hummus, avocado, or Nayonaise (soy-based). For the American fave, choose freshly ground peanut or almond butter (no added salt, sugar, or hydrogenated fat), topped with sliced banana or apple, replacing sugary jam. Low-fat bean and veggie soups in a thermos; veggie salad or cut-up vegetables, like carrots, cucumbers, or red bell peppers, with hummus or avocado dip; pre-cut fresh fruits; raw, unsalted nuts, sunflower seeds, dates, figs, raisins, dried apricots, and trail mixes (without sugar, salt, or chocolate); homemade fruit juice.

n 3. Beware of beverages. Warning! Soft drinks are hazardous to your child’s health and weight. According to the American Academy of Pediatrics, 56 to 85 percent of school-age children consume at least one soft drink a day. One daily 12-ounce can of soda contains about 10 teaspoons of sugar, 150 empty calories, and an extra 54,750 calories a year, translating into a possible extra 15 pounds! Bottled juices and drinks are not much better. As for diet drinks, they are chemical cocktails, known to stimulate cravings and appetite. The healthiest, cheapest, no-calorie beverage for your child? Water, and better yet, homemade fruit and vegetable juices. n 4. Ban all sugary, salty, junky foods from the house. n 5. Strategically position a big bowl of fresh fruit in the kitchen. n 6. Store zip-locked sliced vegetables in the refrigerator at all times.

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n 7. Be the role model Never underestimate the power of your example. Behavior, not words, speaks volumes. When you eat chips, pizza, chocolate, soda, and high-fat, meat-centered meals, your children will follow your unhealthy lead. When you prepare and eat low-fat, nutrient-rich, plantbased meals and snacks, your children will build healthy, weight-friendly eating habits like yours, adding years to their lives and life to their years. As the mom or dad, you are your children’s best cheerleader in their most important game of all — the game of fitness, health and life. With you cheering them on, they will emerge as winners and feel great about themselves every step of the way! And so will you. Dr. Leslie Van Romer is a Sequim chiropractor, author, motivational health speaker and weight-loss cheerleader. She will be presenting her two-part presentation: “Kiss Yo-Yo Diets and Fat Goodbye — Forever!” from 6:30 to 7:30 p.m. on Jan. 3 and Feb. 8 at Olympic Theatre Arts Center, 414 N. Sequim Ave. The event is free, but call 360-683-8844 to reserve your seat.

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n 2. Center meals on weight warriors. For each meal, first fill your children up with those foods that give them the most nutrition for the calorie buck — fresh fruits and vegetables, and whole grains and legumes.

Breakfast: Serve a big fruit salad or cooked whole oats (not quick oats), topped with fresh fruit, such as raspberries, strawberries, or diced apple. Throughout the morning and day insist on fresh fruits for snacks. Lunch: Along with suggestions in tip #1, create a nutrient-dense veggie wrap with hummus, homemade guacamole, black beans, tomatoes, cucumbers, grated carrot and shredded lettuce rolled up in a warm, whole wheat tortilla shell. Dinner: Think vegetables first. Start off with a finelychopped, green-leafy vegetable salad. Insist that the salad is eaten first. Remember, you are the boss, and your child’s life depends on it! Next, steamed vegetables (without salt, butter, or cheese please), flavored with lemon, balsamic vinegar and herbs. Third, a more filling vegetable, such as potato, yam, or winter squash, topped with tomato-avocado puree or salsa, not butter and sour cream. A brown rice or bean dish is another weight-friendly, health-building choice to fill up young, and older, tummies. Lastly, serve traditional dinner favorites (meat, fish, pasta), or not at all. By filling up on the best-for-you foods first, your child (and you) will automatically eat less of the fat-, cholesterol-, and calorie-loaded foods.

Lunchtime goodness Include a small salad in your child’s lunch with a little side of their favorite dressing. Pack colorful, cut-up vegetables, like sweet carrots or yellow bell peppers, with hummus or avocado dip.

December 2010 • Healthy Living 3

written by Teresa Hoffmann

You can stick with your New Year’s resolutions ... really. “Res-o-lu-tion”: Noun. Resolve or determination to do something. I love this noun. “Why?” you ask. Because it means ACTION! Now granted, this noun refers more to a mental state, one of being resolute, of having a firmness of purpose. I don’t know about your purpose, but mine wants all the firmness it can get. As the end of the year draws to a close and we take our personal inventory, the psychological promise of a new beginning puts us in a reflective state of mind. We make resolutions. A renewed commitment to improve our health or lifestyle — in fact at least half of the top ten resolutions have to do with personal health and well being. Examples include: lose weight, exercise more, get fit, go on a diet and have less stress. Other popular goals are to: Be a better person, get organized, quit smoking, get a better education, get a better job, save money or (for the more selfless) volunteer to help others. We make hasty promises to ourselves as we raise our glass, cheeks glowing with holiday cheer, the spark of life changing resolve fueled by Martini & Rossi (hiccup….?) or for some of us, in the moment of truth, find ourselves feeling horrified by the reality of what has happened since the last time we took our kids to the pool and put on a swim suit! (Aaahhhh! Lord have MERCY who IS that! And how did SHE get in here with ME?) We promise ourselves this time we “mean it.”

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The sad reality is, by midJanuary, the drop off rate will be at least 30 percent. At the six-month mark, fewer than 50 percent of us are still on track. Do not despair!! You CAN do it! Teresa Hoffmann If you “really do mean it” here are 10 basic tips for success: n Obviously you need to set a goal. This means more than a fleeting thought. What do you want? Me? I just want to look good naked — there I said it, I know, shocking isn’t it? n Be prepared for hard work. Nothing worth having comes easy; it will take sacrifice and practice to develop new habits. Do not despair, once a new routine is established it will be easier to maintain. n Make a weekly action plan. This calls for a specific action or set of actions that you can realistically accomplish each week that help you work toward your goal. Ask yourself: What are you going to do? Walk? Eat less? Check out local health clubs?

A publication of the Peninsula Daily News

in the spirit of play story and photos by Jennifer Veneklasen

In a large warehouse off the Tumwater Truck Route, The Bohemian Lounge has become a gathering place for people who find Port Angeles a bit, well, straightlaced. They want to bring some Metropolitan spice to the North Olympic Peninsula, and along the way they’ve created a subcultural center that nurtures healthy social ties, creativity and freedom of expression. Burlesque dancing, circus arts and fire manipulation are just some of the ways this group explores who they are and what their bodies can do. The warehouse where they gather was once a muffler shop. It offers plenty of space to move around, dance, swing from a trapeze or do an impromptu cartwheel. There is even a travel trailer parked inside. A costume closet in the back is filled to the brim with

colorful feather boas, bustiers, top hats, costume jewelry, masquerade masks, satin gloves, bow ties and much more. Among other things, The Lounge is a rehearsal place for the cabaret-styled performance troop that calls themselves Cirque de Bohéme. The group of mostly 20-somethings say they find Port Angeles lacking when it comes to things to do. Weekly rehearsals for their monthly performance — Velvet Revolution — give them not only a place to socialize, but also to let their imaginations run wild. “It’s definitely better than hanging out at the Safeway parking lot,” says group member Matthew Finley, referring to a spot where many Port Angeles youth gather. Velvet Revolution is a mixture of dancing, singing, hula hoop tricks, aerial feats and whatever else inspires the group that month. “This gives me something to do in my spare time, it keeps me creative and away from the bars,” says Brandon

Christensen, one of the group’s performers. The Bohemian Lounge is diverse, inclusive and non-conventional. People come to explore who they are — and as a result they feel they can really be themselves. “Here [at The Bohemian Lounge] I’ve found a family to accept me,” says Amber Dawn Heathcoat, a 28-year-old artist who moved here from Ashville, N.C., and who says that finding friends and like-minded people in Port Angeles was difficult for her. Amy Meyer, a 20-year-old Sequim High School graduate credits her involvement with Cirque de Bohéme as what got her through a very emotionally turbulent year. “It’s so wonderful to be able to come here,” she says, “not to vent, but to be distracted. It really is like family.” >> CONTINUED on page 10 Photos, left to right: Matthew Finley, Kassandra Grimm, Amber Dawn Heathcoat, Amy Meyer and Anami Cloud.

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December 2010 • Healthy Living 5

written by Lynn Keenan

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are available all around us — for free! I met Stan, a statistics wizard, when we

were working on a Statewide research project. Though we both lived on the Peninsula at the time, I knew Stan only by voice. All of our team meetings were telephone conferences and all the data I collected for the study was sent to Stan electronically. He was extremely bright and engaged in our project. But I was put off by the way Stan signed off at the end of our conferences by saying “okay folks, I’m off to self-medicate now, but call if you need anything.” Never having met him, I created images of our stats guy, gray-skinned, dirty hair, holed up in a forest cabin somewhere. When not hunched over a computer crunching numbers — chain smoking, of course — he was sinking into a beat-up couch in front of a TV “self-medicating” in any number of legal and illegal ways. When I asked the lead researcher “hey, do you think I should look in on Stan, I mean, you know, the self-medicating and all,” she replied, “Oh please, I don’t even want to go there! Let’s just get through this project, okay? Everything’s going well.” When we finally met face to face at the presentation of our completed project, I was blown away. Instead of the emaciated, chain-smoking addict I had come to imagine, Stan was a fit, relaxed, and warm young man.

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Jennifer Richards LCPO

As we near the end of the year here on the Peninsula, we at Cornerstone would like to thank you for making it a GREAT year. It is such a privilege to serve you, while making our home in Washington’s most beautiful wonderland. We are proud to announce the addition of Jennifer Richards, LCPO, as she and her family make their home here as well. Her expertise in Pediatric Orthotics and Prosthetics is a welcome addition. We wish you all a very Merry Christmas and a Joyous New Year.

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Office hours: M-F 8:30am - 5pm by appointment • 360-797-1001 566 N. 5th Ave., Sequim in the Professional Plaza next to SARC dyoung@cornerstonepo.com • www.cornerstonepo.com

Green exercise is any physical activity done outside, in nature.

And since we’ve met, we’ve taken many opportunities to “self-medicate” together. Stan’s self-medication, it turns out, was a daily hike with the two family dogs in the hills surrounding his home. Stan was “taking” his exercise, a prescription written by his doctor to address some nagging depression, a family legacy he was eager to manage without pharmaceuticals if possible. And indeed, in his case, as in many, it is entirely possible. In fact, Stan is an exemplar for the kinds of results researchers are seeing in people who take part in “green exercise”— physical activity done outside, in nature. Researchers studying the effects of green exercise include the following activities in their studies: walking on nature trails, running in the forest, biking, gardening, even mild exercise in urban parks. Few people would be surprised to learn that they’re finding all sorts of positive short and long terms outcomes from exercising in nature. Some of the outcomes include decreased depression, increased sense of well-being, decreased anxiety, increased self-esteem, stressreduction, increased alertness, all the physical benefits of exercise of course, and more. One research group that studied several green exercise studies found that just five minutes of green exercise are enough to elicit positive psychological outcomes. This is especially true for young people and for people who struggle with depression, anxiety, or other psycho-emotional health problems, but the results were positive and effective for everyone! Just five minutes. Even in inner-city parks. The “green” in green exercise is even more apt for us: the studies showed that when there are lots of blues and greens in the environment the positive effects of green exercise are greater. We’ve got it made: you can’t go outside on the Peninsula and not be surrounded by blues and greens. CONTINUED on the next page >> A publication of the Peninsula Daily News

>> green exercise CONTINUED from page 6

trappers, and (largely) Irish settlers. This pidgin, called the Chinook Jargon, has a word for “outside” or “out of doors” and some interpreters suggest it was likely used to mean “come outside” as though it were an invitation to “play outside.” That word — klahhane — is, for those of us who live here, more than the name of a commanding ridge in the Olympic mountains towering over us. It can, quite possibly be a call to live klahhane, live outside, and be well.

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Lynn Keenan is the owner of Renaissance, a center for massage and small café specializing in local foods and fine international teas and coffees in Port Angeles. Like Stan, she owes her well-being to walks in the woods. For more information on Renaissance, go to www.renaissance-pa.com.

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There’s more: Stay near the water and your dose of green exercise gets super-sized. Exercise outside with a good friend and the positive impact of all that green exercise is redoubled. Imagine this: jumping in a double kayak with a comrade and paddling about for just a few minutes, or walking up to Marymere Falls together are examples of a mega-dose of blues-busting, anxiety-quelling medicine! And while you’re medicating, you’re also losing weight, building muscle, improving flexibility, and increasing cardiovascular capacity. Now, those are the kind of side effects I like to read about on my prescriptions! In case of overdose? Impossible. Did I mention, it’s free? No copay. No dues. Now, few love the democracy of empirical study more than I, but I can’t be alone in wondering if “green exercise” and all its empirical research, is simply a modern-day term for a very old truth that we understand intuitively. That nature heals. A new term for what our people have understood for millennia, an understanding that has evoked great, pan-cultural works of art, music, poetry, the hardfought development of national parks, pushing for greater and greater achievements in exploring the wilderness — that nature not only heals. It elevates. Nature draws us to the best of who we are, us in our most vital. In the 18th century, here in the Pacific Northwest a local pidgin language developed among indigenous people, French

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photo of Lynn Keenan by Diane Urbani de la Paz

>> resolutions CONTINUED from page 4

n Accept responsibility. Yes, you did do it — and you will have to work hard to fix it. Stop trying to get out of it, no one else can do it for you. n You are what you eat. Eat food, not products. Spend more time in the fruit and veggie section (less time in aisle 3 if you are shopping at the Port Townsend Safeway). n Reward yourself! (Not with food for @#* sake!) Do something nice for yourself; give yourself incentive to stay on target. Buy a new outfit or tickets to a game. You are beautiful and amazing! This is your life, no regrets. Even if you have to pretend to be who you want to be, you just keep rehearsing until you are. Strive for excellence, not perfection. You will always feel good when you truly do your best. Now get out there and act like you really mean it! Teresa Hoffmann is a trainer and the owner of the Port Townsend Athletic Club.

A publication of the Peninsula Daily News

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When will you do it? Before you go to work? After lunch? How much? Walk for 15 minutes, not eat between meals for three days? How often? Three or four times a week? Daily? n Set a baseline and track your progress. Get an assessment and record your starting measurements, weight and body fat ratio. You need to be able to track if what you are doing is really working — if it is great! If not, time to change it up. Seeing measureable results is highly motivating! n Have a contingency plan. Weakness is inevitable, prepare for it, have a coping strategy in mind. If you fall off the horse, get back on! n Get an action buddy. Working out with a friend makes exercise a lot more enjoyable, plus it’s so much more fun to complain to someone who really gets it. Misery loves company! n Get out of the box. Take a new class, do something new, stop re-playing the same movie.

December 2010 • Healthy Living 7

Hurricane Ridge

poma lift

Snowshoeing

The Ridge is a great option for winter recreation, and it’s even more accessible this year with seven-day-a-week access. Photo by Chris Tucker.

The lift allows access to almost 600 acres of terrain. Photo by Colin Wiseman.

Put on a pair of snowshoes and venture towards Hurricane Hill for uncut tracks of fresh powder — and a heck of a good workout. Photo by Chris Tucker.

written by Lori Lynn Gray and Danielle Lawrence

Estimated calories burned in one hour of winter activity • Downhill skiing: 594 calories • Cross-country skiing: 773 calories • Sledding: 405 calories • Snowshoeing: 600 calories • Building a snowman: 272 calories • Shoveling snow: 400 calories • Snowball fighting: 315 calories

Winter fun for everyone

Winter. For some, this is a time when our usual exercise regimens

get pushed aside for another piece of freshly baked stollen and Aunt Trudy’s spiked eggnog. Unfortunately, in the spring it is often not just the bulbs bursting, but our waistlines. So enjoy the goodies, but do not forget that a winter wonderland is right here in our own backyard, just 17 miles uphill at Hurricane Ridge.

8 Healthy Living • December 2010

and glades. The area also offers a designated terrain park, with natural hits, boxes and rails, and hosts yearly events including a citizens’ ski and snowboard race, winter carnival and a snowskate race. Lift tickets are inexpensive, and you cannot beat the drive or the short lift lines. The terrain at the Ridge is natural and varied, and it is often said that if you learn here, you can ski or snowboard anywhere! For more than 50 years, the young and the young-at-heart have been learning at the Ridge. The Winter Sports Club offers a five-week lesson package starting in mid-January. Lessons are available both Saturdays and Sundays, once in the morning and once in the afternoon. If committing yourself for five weeks is too much, the club also offers semi-private and private lessons, and through their Education Foundation offers scholarships to students who need financial assistance. Are you a young skier who is looking to advance your skills? There is a race program with dryland

A publication of the Peninsula Daily News A publication of the Peninsula Daily News

Hurricane Ridge has something for everyone. Give your exercise program that needed boost and come ex-

plore in your own back yard. Your heart, lungs and waistline will

thank you!

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For more information: • www.hurricaneridge.com • www.nps.gov/olym • www.nwac.us

Located within the Olympic National Park, you can enjoy breathtaking views, plenty of snow, and healthy, physical activities for all ages, abilities and fitness levels. >>>

The Ridge is a great option for winter recreation, and even more accessible this year with seven-day-aweek access. The Park, with community support, will plow as necessary in an effort to keep the road open all winter long. Off on Wednesday instead of Saturday? Now you can get out mid-week and enjoy what some of us wait all week for — fresh snow! The road opens by 9 a.m., and closes to uphill traffic at dusk. The Park offers a $15 seven-day pass, and a $30 annual pass for entrance, and local transportation will be available by bus for those who do not want to drive up. Always call for road and weather conditions before heading up to the Ridge. For those who want to ski and/or snowboard, tickets to two rope tows and a Poma lift allow access to almost 600 acres of terrain. The bunny tow has a gentle slope for beginners, and the more skilled skier and boarder can ride the intermediate hill rope. For the more experienced, the Poma lift services the back side bowls, basins

as well as on-snow training and opportunities to compete at races in the Pacific Northwest region. The Hurricane Ridge racers like to say that they ski in “the Olympics” every weekend! Perhaps you consider yourself a real back country adventurer, and do not want to head out unless you can be knee deep in powder. If you have heard about the epic powder days at the Ridge, you know that it is definitely first come first serve. Do not let the early birds deter you from coming up, just change your gear. Randonée equipment designed for ski touring lets you leave the designated ski and snowboard area and find that uncut track of fresh powder. Specially designed bindings allow you to unlock the heel for walking uphill. Once you have found your powder paradise, just remove the skins from the bottom of your skis, lock down the heels and you are on your way. Or you could boost your calorie burn for the day by boot-packing your split board or snowboard to those heavenly backcountry hideaways. Before you head into the backcountry however, be sure to educate yourself on avalanche safety and the snow conditions by checking in with the park ranger at the lodge and watching www.nwac.us for updates and forecasts. Always pack a beacon, probe and shovel, as well as a friend or two. Be prepared for changes in weather conditions with appropriate gear and clothing. They call it Hurricane Ridge for good reason, and high winds and snow can come on quickly. If going downhill fast is not your thing, strap on a set of cross-country skis or a pair of snowshoes and venture toward Hurricane Hill. The ski shop in the lower level of the day lodge has rentals for both of these, will fit the gear, and can give you advice on the best routes. If you would prefer a guide, the Park rangers offer an afternoon snowshoe walk. Take in the views of the Olympics and breathe in the fresh air. Although the terrain is relatively flat, you will have burned enough calories after the two-mile journey to thoroughly enjoy a guilt-free second helping of pumpkin pie. And that is with the whip cream! Hurricane Ridge has something for everyone. Give your exercise program that needed boost and come explore in your own back yard. Your heart, lungs and waistline will thank you!

December 2010 • Healthy Living 9

Hurricane Ridge

poma lift

Snowshoeing

The Ridge is a great option for winter recreation, and it’s even more accessible this year with seven-day-a-week access. Photo by Chris Tucker.

The lift allows access to almost 600 acres of terrain. Photo by Colin Wiseman.

Put on a pair of snowshoes and venture towards Hurricane Hill for uncut tracks of fresh powder — and a heck of a good workout. Photo by Chris Tucker.

written by Lori Lynn Gray and Danielle Lawrence

Winter fun for everyone

Winter. For some, this is a time when our usual exercise regimens

8 Healthy Living • December 2010

A publication of the Peninsula Daily News A publication of the Peninsula Daily News

Hurricane Ridge has something for everyone. Give your exercise program that needed boost and come ex-

plore in your own back yard. Your heart, lungs and waistline will

thank you!

0C5106579

For more information: • www.hurricaneridge.com • www.nps.gov/olym • www.nwac.us

Located within the Olympic National Park, you can enjoy breathtaking views, plenty of snow, and healthy, physical activities for all ages, abilities and fitness levels. >>>

December 2010 • Healthy Living 9

>> bohemian lounge CONTINUED from page 5

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In their other lives, members of Cirque de Bohéme are college students, artists, swim teachers, fast-food employees and small business owners. They all have a part in caring for The Lounge, and for each other, by nurturing everyone’s individuality. The idea for the center took root when professional performer Anami Cloud moved back to Port Angeles from San Francisco, Calif. “I needed an outlet,” she says when asked why she created The Lounge just over a year ago. Anami says she enjoys living on the Peninsula, but also finds it somewhat removed from the world at large. She wanted to create a place similar to the artist collectives she had seen in San Francisco that provided the community a place to make art, teach and take classes, and put on or attend events. Anami says she knew she was on the right track with The Bohemian Lounge when someone told her the place reminded them of Cell Space, a wellknown artist collective in San Francisco. “We are not a carbon copy of course, but in the vein that these artistic collective spaces have sprung up in cities around the world,” she says. Anami serves as the group’s organizer and informal teacher, but says that in reality, group members all learn from one another. “We’ll be practicing and all the sudden they’ll do something that I’ve never thought of,” she says. “So in that way we teach each other.” Every Velvet Revolution, typically held the first Saturday of the month, is lovingly choreographed and rehearsed for four weeks preceding the event. The cover charge for Velvet Revolution is generally $5, or by donation. The rest of The Lounge’s expenses — rent, heat, etc. — are covered by their sponsors, Westside Video & Tan and Consignment of the Times, which Anami owns. She thinks local business should work from the philosophy of “taking everything you don’t need and putting it back into the community,” she says. Which is precisely what she’s doing. Anami wants anyone and everyone to feel welcome to create art, dance or just hang out and be connected at The Bohemian Lounge. “This place belongs to the community,” she says. In the future, she hopes The Lounge will have dropin hours, more kid-centered events, classes, meetings and social events for the local Lesbian, Gay, Bisexual, and Transgender — or LGBT — community. She encourages people to let The Bohemian Lounge know what they need artistically — whether it be a space to rehearse a show, teach a class, or make art. “Just tell us and we can accommodate you,” she says.

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Port Angeles can Get out and dance When: Friday, Dec. 31, 9:30 p.m. to 2 a.m. Where: The Bohemian Lounge, 632 W. Third St., Port Angeles, 98363 What: Velvet Revolution’s New Year’s Party. Cirque de Bohéme will take you on a journey through space and time that features burlesque dancers, circus arts and fire dancing. Look forward to dance music and revelry all night long. Costumes are highly encouraged! For anyone 18 and older. No bar provided; $5 suggested donation. More Information: www.thebohemianlounge. com or phone 360-457-5305 Photo: Brandon Christensen rehearses for his part in November’s Velvet Revolution performance.

the circus, now is your chance. “We would love to have more people helping to make these events better and better,” Anami says. “There is plenty of room on stage and lots of backstage jobs as well.” The Lounge needs: door people, concession stand volunteers, set designers, choreographers, costume makers, skit writers and web designers. Anami says to call and tell her what you do — they’ll find a job for you. They’re also on the hunt for evil clowns, jugglers, vaudevillians, loudmouthed emcees and ventriloquists. A publication of the Peninsula Daily News

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A publication of the Peninsula Daily News

December 2010 • Healthy Living 11

written by Janelle Doolittle

Mindfulness

Enrich your life through moment to moment awareness

ave you ever been driving a familiar route, maybe home from work, and arrived at your destination only to realize you don’t remember the trip at all? The absence of “mindfulness” is not uncommon and can accompany many things we do in our lives. The speed at which many of us move through our lives and the presence of so many sensory distractions makes mindful living a daunting task. Yet, I propose it is an important task — bringing with it fulfillment and balance. Mindfulness is not only a concept, but a practice and a way of being. It is the moment to moment awareness of what is going on around you. It means to be present with what you are doing at any given moment. In their book “Savor, Mindful Eating, Mind-

Yoga is an excellent example of mindful movement. In a vinyasa — or flow — yoga practice, each inhale and each exhale are connected to movement, gently guiding the participant into present moment awareness.

12 Healthy Living • December 2010

ful Life,” Thich Nat Hahn and his co-author Dr. Cheung explain that the Chinese character for mindfulness can be separated into two parts, meaning “now” and “heart or mind”. Combined together the character means the act of experiencing the present moment with your heart. Thich Nat Hahn explains that the way to build the foundation of mindfulness is to be aware of your body, aware of your feelings, the object of your feelings, and the thoughts that are formed around it. Awareness of what’s going on in your mind and your heart is just as important as what is going on with your body and your environment. Mindfulness can be applied to most every aspect of life but three of the most obvious applications are how we eat, how we move, and how we use our breath to influence our thoughts and emotions. My interest in this concept, and my attempts to pursue it as a practice, have their roots in one of my favorite things — food. I love to eat. As a naturopathic doctor I frequently work with people to reestablish their relationship with food as nourishment and to establish behaviors that allow them to be mindful while eating. Mindful eating can be practiced by eliminating as many sensory distractions as possible (like television or radio) while you eat, being aware of each bite you take and chewing it carefully, noticing its smell, taste, and texture, and when your mind wanders, gently redirecting it to eating. An excellent example of mindful movement is yoga. In yoga your inhale and exhale are connected to movement by transitioning between movements with your breath. You can be mindful with any movement, such as running, walking or biking by using the breath to keep your attention to your movement. Another concept in “Savor” that spoke to my own behavior is “habit energy.” Dr. Cheung and Thich Nat Hahn talk about habit energy as the relentless force of habits that pull us along, that we are often unaware of and feel powerless to change. This habit energy can exhibit itself in our emotions and create habitual emotions like worry, blame, guilt and fear. They explain that when you choose to be mindful and in the present moment you gain understanding, acceptance, forgiveness and love for

Janelle Doolittle is a naturopathic physician with a family medical practice at 430 Laurisden Blvd., Suite #212. She graduated from University of Minnesota and has a medical degree from Bastyr University. She is passionate about helping patients build a foundation for good health. For more information, e-mail her at drjdoolittle@msn.com, or phone 360-350-8289.

yourself and others. Having mindfulness helps you to recognize these habit energies and stop their destructive force.

You can be mindful in anything you do.

This is exemplified by the variety of mindful meditations that Dr. Cheung and Thich Nat Hahn teach in their book; waking-up meditation, teethbrushing meditation, hurrying meditation, traffic jam meditation and e-mail meditation. What all of these have in common is the use of breath, inhale and exhale in conjunction with a phrase. For example the multi-tasking meditation goes “Breathing in, I am aware that I am juggling numerous tasks. Breathing out, I am mindful that I can accomplish only so much in one day.” So that although you have many errands to run you are present in each one of them, not thinking of the others or allowing the habit energy of anxiety to take over. I have adapted this concept to use when I feel worried and it goes “Breathe in, I recognize my worry, Breathe out, I know that I am taken care of.” You can use this exercise to identify your habit energy and counter it with a positive truth that will calm you. It is my experience that the benefits of mindfulness can be realized quickly but the counterforces that can derail us are very strong. It takes discipline and practice to receive sustained benefit. I am acutely aware of the negative impact that stress, poor digestion and lack of movement have on me, and my patients. I believe that practicing mindfulness will assist proper digestion, correct cravings and overeating patterns as well as allow you to get the most out of movement. Mindfulness can also give you needed clarity and insight into your emotions and behaviors, allowing you to direct them to something more positive. n

A publication of the Peninsula Daily News

There are many causes of depression. But most often, depression is caused by your responses to life.

Heeding the signs A look at depression

written by Erran Sharpe

“After my divorce, I started having a hard time dragging myself out of bed in the morning. I was irritable. A long hard run would make me feel good for a while. Then I would get crabby again, and my friends would tell me to go for a run and come back when I felt better. Eventually, I became addicted to the endorphins of exercise.” — anonymous

This man is describing depression, which is so common that most people will know someone who experiences it. During a counseling session, he went on to describe how his behavior had planted a seed of self hatred, which found fertile soil in his already low self worth. He talked about how he had gotten married despite his misgivings, and had criticized his wife cruelly, as if the divorce was solely due to her imperfections. The whole situation just confirmed in his head what he says he had suspected all his life — that he was a bad person, and unlovable. The man quit seeing his friends, and tried to excel at whatever he could to prove that he had some worth. “When the sun was out in the summer, it lifted my spirits somewhat,” he told me. “But when it started to get dark in the fall, my mood sank with the sun. I would eat chocolate for the quick pleasure and energy boost it gave me, but then it would drop me lower than I had been before. The holidays were particularly miserable, lonely and hopeless.” This man went through a number of brief relationships, trying to capture some excitement and pleasure. Rather than letting himself feel what he was going through, he went from one escape to another. “I never really considered therapy; I told myself that I was figuring out what I needed on my own,” he later admitted.

Because he says that he wasn’t crying or feeling suicidal, he didn’t know that he was depressed. There are many causes of depression. Sometimes depression has a medical cause, like a disorder of the thyroid or adrenal glands, a brain tumor or dementia. Your doctor can diagnose and treat these problems. Abusing drugs, alcohol, prescription narcotics, even marijuana, can lead to depression. The cure for these issues is clear; stop abusing the substances. Much easier said than done! Twelve Step groups, outpatient and inpatient treatment centers are available to help. But most often, depression is caused by your responses to life. In its most severe form, depression is disabling. Depressed persons do not function adequately, cannot work at their job, or have difficulty accomplishing daily tasks such as bathing. Sometimes they even develop psychosis — hearing voices, or having delusional thoughts (such as believing that they are the devil). Such severe depression can also include suicide attempts, and requires professional treatment. Anyone who is ready to kill themselves should call 9-1-1 or go to the hospital emergency room. But most “depression” is actually what is technically called dysthymia, a less severe form.

You don’t enjoy the things you used to be interested in; you feel empty, sad, irritable, worthless or pessimistic. Your energy is low, your sleep patterns and appetite may change; you have trouble concentrating or remembering things, or can’t make decisions. Everyone’s experience of depression is unique, and every one has its own unique causes. Men with depression often are not diagnosed properly. Frequently they are irritable and lack energy and motivation. Often men are reluctant to admit that they are crying every day, since in our culture “boys don’t cry.” Often when men retire, lose their job, or get divorced, they become depressed. Work and family gave their life meaning and structure; without this, they have to discover their own inherent worth. Cheri Huber, author of The Depression Book, points out that the basic elements of depression — feeling sad, low energy — are not actually the main problem. We make the problem worse by resisting it. “Making peace with emptiness … takes great courage. We are sentient beings trying not to be sentient, living beings tensed up against life. >> CONTINUED on page 15

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A publication of the Peninsula Daily News

December 2010 • Healthy Living 13

written by Leslie Van Romer

The healing power of love

Life lessons of gratitude can be found in the most vulnerable moments.

That call came — you know, the one that all moms dread. It was 5:15 p.m., Friday. I was taking care of a patient while several others kindly waited their turn. “Dr. Leslie, there’s a phone call for you. You have to take it . . . right now.” The ashened look on her face and staccato “right now” revealed all. I mustered courage. “Hello. This is Leslie.” “Leslie, your son’s been in a bad car accident.” My heart stopped. In fact, the world stopped. Rafael, nineteen and the oldest of my three children, delivered pizzas for a summertime job. He, a pre-med student, was heading back to the University of Washington in just a few days. I had to ask. “Is he alive or dead?”

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mouth, they multiply and can form a Greg Barry, DDS hard layer on teeth. They hide within this ‘plaque’ and cause gum disease, diabetes, pneumonia, stroke and more.

However, dental diseases are completely preventable with maintenance. Proper daily oral

care supports the best health possible and a long life. You have the power to reduce your oral bacteria with a softbristled toothbrush, floss and persistence.

You can live longer and be healthier by cleaning your teeth twice daily and also seeing a hygienist regularly. Every six months (or as your dentist recommends) you should have a hygienist remove the hardened plaque buildup (or calculus.) Hygienists also detect potential problems and train you to deal with oral health concerns. Is your next hygienist appointment on your calendar?

If not, why don’t you call us to set up a dental exam followed by a professional cleaning right now? Greg Barry, DDS

A precursory clean-up, stitches, and x-rays followed. The worst damage: his neck was broken in several places. The miracle: no spinal cord damage — he wasn’t paralyzed from the neck down. A helicopter, with no extra seat for moms, whisked my boy off to Seattle. After three and a half long hours and a great deal of mama-bear separation anxiety, I finally caught up with him at Harbor View’s emergency room. Waiting his turn in the triage line-up, he was still strapped down, motionless, on the back board, and in a lot of pain. The next few hours and days were tough, but not nearly as tough as they could have been. I counted our blessings. He had three teams of doctors. The first surgery closed the open head wound. The second surgery, later that same day, screwed four bolts into my son’s skull to anchor a halo, a metal cage of sorts that completely immobilized my son’s head and neck to prevent paralysis or nerve damage. To sleep, he had to lie ® on his back with the weight of his head suspended between the four bolts, the back of his head not touching the mattress. Why Choose Aspire? To this mom, watching him was nightmarish. We have the most experienced My son, on the other instructors on the Olympic Peninsula hand, dug deep and rose and have offered Zumba® since March, 2008. We also above the pain and suffering. have Professional Sprung Dance Floors (the only ones He did what he had to around). These floors are preferred by dancers do, without complaint. because they absorb the shock of your movements. He knew he was lucky. They help to protect your hips, knees, ankles and back and they Only absolute necessities ® ® reduce fatigue. We offer Zumba and Zumba Gold 6 days a week. pulled me away from my Morning & evening classes are available. son’s bedside. A very kind male nurse We also offer Zumbatomic® caught me nodding off in the for children 8-12 chair in the middle of the on Saturdays. first night and “sneaked” me into the empty room next door — that’s where I slept a few hours each night. Whether it was a mother’s Our convenient punch card system instincts or gut-deep commakes it easy to come to the classes mon sense, I knew that my you want. Drop in – your first class is constant presence made a difference in my son’s minfree! View our schedule online at ute-to-minute comfort, both www.AspireAcademy.us physical and psychological, or call us at 360-681-3979. as well as his recovery.

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I held my breath. “As far as I know, he’s alive. The paramedics are with him now, about to take him to the emergency room.” “How badly is he hurt?” “I don’t know. When he was delivering pizzas, his truck veered into a ditch, hit a culvert, and flipped over — twice. He wasn’t wearing a seat belt.” Dazed, I somehow got myself to the hospital, the longest and most agonizing 25-minute drive of my life. A mantra echoed in my head, “Please make him be okay. Please make him be okay.” An ambulance sped past me on the way. I wondered, and as it turned out, yes, it was him. When I arrived, the first person I saw was my son’s father, my former husband. Forever bonded by our children, he hugged me tightly, and the tears flowed. Words were superfluous. We still didn’t know anything. He hadn’t been transported from ambulance to hospital. Minutes seemed like hours as I watched and waited for those angels-on-earth to wheel my son through those big, sliding glass doors. Then, there he was — my baby boy, now a young man, pinned to a hard back board, looking up at me. My whole body nearly collapsed with relief. My baby was alive.

CONTINUED on the next page >>

A publication of the Peninsula Daily News

>> CONTINUED from page 14

Sometime during those long, snail-paced hours, rolling into days, of quiet alone time with my son, a lightning bolt “ah-ha” struck me. Although physicians and medical technology play their critical roles in patching up the human body, healing and long-term health do not come from a doctor, a procedure, or a drug. They come from the body’s innate ability to self-heal, exponentially optimized by the power of the human spirit, human connection, and, in a word, love. There’s healing power in a woman’s resilient spirit, fueled by her husband’s steady love and support, to rise above the frightening disease of breast cancer.

There’s healing power in a man’s iron will, tirelessly cheered on by his devoted wife, to walk again after stricken by a debilitating stroke. For me, my son’s accident highlighted the miracle of life and inside-out healing, as well as the intricate and inextricable connection between human beings. We need each other. The deeper the connection, the more our love and our presence fuel the spirit and the physical, emotional and mental well-being of those we love. During this holiday season of giving to and doing for others, remember that the greatest gift we can offer another

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Dr. Leslie Van Romer, is a Sequim chiropractor, author of weight-loss, health-boosting book, Getting into Your Pants, a motivational health speaker, and weight-loss cheerleader. For more information, contact her: phone 360-683-8844 or 888-375-3754, or visit her websites at www.GettingintoYour Pants.com or www.DrLeslieVanRomer.com. >> depression CONTINUED from page 12

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human being is ourselves, not something we buy. Our love and our presence do make a difference to those in our circle of love and life, which ultimately sends ripples of love out, serving all of humanity.

“That’s depression. ... The problem comes when we reject ourselves for what we’re feeling,” she writes in her book. Therapists have a saying: “What you resist, persists.” Instead of being afraid of what we are feeling, we need to learn to experience it. Cheri Huber adds, “An emotion that feels rejected gets stronger. It becomes like a dog that you don’t feed enough or a child who doesn’t get enough attention. It becomes desperate.” One of my colleagues used to have a sign on her wall that said, “The floggings will continue until morale improves!” I have a divorced friend who shared her experience, saying: “When I went to therapy, I discovered that I would go along with others to make them like me, whether it met my needs or not. And I would feel depressed. Once I saw this pattern, I started learning how to stand up for myself, and I learned to tolerate the fear that others would not approve. I forgave myself for having been too scared and immature to handle my marriage better; and I committed to growing and taking personal responsibility in all my relationships with others. Now I am at peace with my past. And when I make a mistake I can admit it, apologize, and make it right.” Huber offers suggestions for changing your relationship to depression. One is to “stop beating yourself up. Period.” Others include: setting limits and taking care of yourself; and developing your ability to sit and experience your thoughts and emotions without judgment. This is also known as mindfulness. By paying attention to the depression, instead of resisting it, you can discover what causes your depression. Maybe you can discover it on your own; or maybe you will need to talk to a wise friend, or a professional therapist — someone who can listen without judging you or giving you a pep talk; someone who can ask the right questions to lead you to your answers; someone who can listen with their heart, and understand what is going on with you even when you don’t understand. Emotions are signposts pointing us toward growth. Depression is the crack in your dungeon that lets the light get in; it tells you that you are lacking something vital in your life, and you need to figure out what that is. It is the sorrow that you need to look underneath, to find the joy hidden there. Erran Sharpe, M.A. LMHC, is a Port Angeles psychotherapist. Visit www.erransharpecounseling. com, or phone him at 360-460-6594 for more information. December 2010 • Healthy Living 15

• FREE Spinal Examination (Value: $75.00) • FREE X-rays (if needed) (Value: $140.00) • FREE First Spinal Adjustment (Value: $45.00) “If you have any inkling to get your spine checked out, why not call right now? It really is FREE. You’ve got nothing to lose – except aches, pains, moans, and groans – and everything to gain – like comfort and mobility!” – Dr. Leslie

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16 Healthy Living • December 2010

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Dr. Leslie Van Romer • 415 N. Sequim Ave., Sequim, WA 98382 • Dr.Leslie@DrLeslieVanRomer.com www.VanRomerChiropractic.com • www.DrLeslieVanRomer.com • www.GettingintoYourPants.com

A publication of the Peninsula Daily News