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HEALTHY LIVING 2015

y h t l a e H g n i Li v A wellness guide for local families and seniors

Quincy Valley Post-Register • Health 2015 • Free Publication

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HEALTHY LIVING 2015

THURSDAY, OCTOBER 29, 2015

The Quincy Valley

Post Register

Age-old process can juice up your health

BY KAREN BROOKS In Home Wellness Solutions Squeezing liquid from plants is as old as agriculture itself.

But it wasn’t until the first quarter of the 20th century when juicing started to become popular as a tool for improving health. Juicing used to be very labor intensive, but with all the innovations and convenience in today’s technology, juicing and good health can be easy Karen Brooks and affordable for everyone.

In Home Wellness Today, wellness through juicing Solutions can be rewarding, inventive, educational and fun for the all ages.

Juicing works to improve health for a few reasons. First, there is hardly any digestive work needed to process raw, active liquid. Vegetable juice gets into the system quickly.

Next, squeezed vegetable juice is very nutrient dense. The concentration acts to supercharge the system in the same way that herbal tinctures work.

They are also full of phytonutrients or plant chemicals that are proven to keep our bodies free of cancers, digestive problems and other degenerative illnesses.

But the most important reason juicing works is because juicing also cleanses the liver. It detoxifies and de-sludges the liver, which is so important because the liver does more than 700 known functions for the health of our body. However, it cannot work properly if it’s full of waste and sludge from toxins in our body.

How important is your liver to your wellness?

Your No. 1 function is to cleanse the blood. Every drop of your blood runs constantly through the liver.

It is our bodies’ filter. It removes toxins and metabolic waste every second of every day of your life.

When we are needing to take medications, juicing can only help improve the benefit of following a doctor’s instructions and quite possibly could lead us to not needing excess medication. Always follow your doctors’ advice, but I am sure they will agree that juicing vegetables can only improve your health.

At the most basic level, juicing allows us to add so many more vegetables to our daily diets. It also ups the amount of raw food we consume, therefore, giving the body much needed energy and nutrition to boost the immune system and improve the body’s cleansing and metabolic processes. Freshly juiced vegetables give your body an instant boost of nutri-

ents, enzymes, vitamins and minerals. It is also in a form the body can easily assimilate, absorb and digest. Studies have shown that nutrients juiced from vegetables are within our bloodstream within mere minutes of consumption.

Now the question is to blend or the juice. There are so many theories of practice on whether or not to consume fiber and pulp from the “whole food” diet or to just consume the juice for the centrifugal juicer or “juice-only” diet. From my perspective, there is no one-size-fits-all approach.

I believe the answer depends on where we are at in our own stage of health and wellness. Technically, our bodies are not designed to digest the amount of fiber needed to give us the amount of nutrients required for optimum health. I also believe you have to learn to walk before you can run. So my suggestion would be to juice first if you are already in a chronic state and acquire quicker cleansing results to improve your liver’s functions.

Remember, extracted juice is absorbed more quickly into the body’s processes; less digestion is required. If you are already healthy and wellness is at its optimum in your life, then take in the blended juices or smoothies that contain all the fiber. Either way, your health and wellness can only improve if you feed your body and soul with nutrient-packed vegetables – preferably organic – that are fresh and locally sourced.

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Karen Brooks, owner of In Home Wellness Solutions in Quincy, is an Energy Medicine Certified Practitioner, a Nutritional Juicing Specialist, an Alternative Wellness Educator and an herbalist. She has been a featured speaker for Thrive and Voice America's "Eat Well to Live Well with Kellie Hill."

The mother of three also is a 15-year survivor of late-stage cancer. Brooks welcomes questions. She can be reached at 503-932-3054.

Introducing Robin R. Trost ARNP, FNP-BC

Robin just graduated in May, 2015 with her Master’s of Science in Nursing and obtained her board certification as a family Nurse Practitioner. She was raised in Casper, WY but spent 21 years in the Bloomington/Normal, IL area.

Robin moved to Quincy and is the new nurse Practitioner at SageView Family Care. She is eager to meet the needs of the area in providing primary care to all ages.

Schedule an appointment for you and your family members with Robin today!

908 Tenth Ave. SW Quincy, WA 509-787-3503 www.quincyhospital.org

The Quincy Valley

Post Register

THURSDAY, OCTOBER 29, 2015

HEALTHY LIVING 2015

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For this group, golf is key to feeling young

BY KURTIS J. WOOD sports@qvpr.com For Darwin Baldridge and Dean Pearl, retirement was an opportunity to begin a new chapter in their lives. The two men were not going to sit on the sidelines and sit out the next 20 years drinking coffee and watching television.

Instead they picked up their sticks, got out of the house and headed to Colockum Ridge Golf Course.

For Baldridge, it was a natural step, as the 83-yearold has been playing golf more than 60 years. Pearl, on the other hand, picked up his golf clubs just 22 years ago.

“I started playing this game when I was 19 or 20,” said Baldridge.

The kicker for both these golfers and their friends was when the Port of Quincy bought the course and hired Chris Dowd to manage the fairways. The fairways are green, the greens roll true and the atmosphere brings people back. Just like retirement breathed new life into Baldridge and Pearl, the new ownership and management breathed life into their daily ritual.

“You can’t say enough about Chris and how he takes care of the course,” Pearl said.

The course is in great shape and it helps lure the 55-plus community out of their houses to breathe clean air and soak in the view of the Colockum.

“This is such a bargain place to play,” Baldridge said. “The world needs to know this, but it would make it tough for us.

“We play year round if the course allows us. The only thing that drives us off this course is extreme cold and snow.”

The group plays almost every day – except Women’s Day. They head out to the course at their usual time (that’s 10 a.m. most days) and sit around and drink coffee afterward. It is a way to stay in touch

Kurtis J. Wood/Post-Register

Dean Pearl is among a group of retired men who meet regularly at Colockum Ridge Golf Course for some exercise and camaraderie. with their golfing buddies.

“I’m not a gardener,” said Baldridge. “I enjoy playing golf and the comaraderie.”

Baldridge and Pearl also never know how big the group will be from day to day. They have had as many as eight guys jump in their carts and head down to the first hole. Every day is a new day.

“We just don’t know who will show up,” Pearl said.

One of the newer golfers to the group, Les Patton, started playing five years ago. Others have since passed, such as the late Jerry King. He was a long-

Your smile is our passion!

time player at the course and even furnished the first set of clubs to Pearl. This is a club open to anyone willing to show up at 10 a.m., regardless of age.

Pearl, who is the youngster of the two, believes age is just a number.

“You’re as old as you feel,” he said.

The only tell-tale sign that Baldridge is in his 80s is his golf handicap. Twenty years ago he was a seven and now he is a 16.

“I don’t think of myself as 83 years old,” he said.

“You don’t go out and play like you're 83. You just go out and play.”

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HEALTHY LIVING 2015

THURSDAY, OCTOBER 29, 2015

The Quincy Valley

Post Register

A super way to improve your diet

These 11 'super foods' are a great start

BY TAMMARA GREEN QVPR contributor

These days it seems the term “super food” is tossed around indiscriminately. While it gives consumers the impression that there’s something “super” about these foods, the term really has no definition.

Dieticians and nutritionist differ in what exactly falls into the super food category, however, there are some characteristics that define the healthy food choices that are beneficial to our body’s health. Most health experts tend to agree on the three components of a healthy diet: fruits and vegetables, foods with healthy fats, and lean proteins, especially fish.

“I never met anyone in poor health because they eat too many vegetables,” said nutritionist James Gallagher. “Eat a lot of vegetables and eat low-fat Gallagher, an independent nutritionist who works for the community hospitals in Quincy and Ephrata, said superfoods are foods that keep us healthy. He endorses whole foods, which are fresh and unprocessed.

“This is the best philosophy that a person can have,” Gallagher said. “A lot of the stuff that is factory processed is not very good for us.”

Nicole O’Shea, a licensed massage practitioner, certified health coach and owner of Re-Imagine Healthcare in Quincy, listed 11 superfoods she believes are most important to our health: 1. Kale – Kale is high in fiber and is rich in vitamins. It is a hearty, fibrous green.

Tammara Green/Post-Register

Beans are an affordable super food and they are also in abundance here in Grant County. Beans are a great source of protein and fiber. Local nutritionists advise that the key to healthy eating is to choose whole foods that are fresh and unprocessed.

2. Mushrooms – Mushrooms are good for the skin. They have anti-aging properties and are good for the immune system.

3. Berries – Berries are high in vitamin C and antioxidants. The best berries to eat are cranberries and blueberries. Cranberries are known especially for warding off infection.

4. Nuts – Nuts are best eaten raw or roasted. Nuts contain healthy fats and oils. Stay away from flavored nuts with unnatural additives.

5. Avocados – Avocados are high in Omega 3 fatty acids, which promote a healthy nervous system.

6. Legumes and Beans – Beans are an excellent source of lean protein and fiber. These proteins help us get through our day. Plant proteins are less inflammatory for the body.

7. Citrus Fruit – Fruit such as lemons, limes and grapefruits are high in vitamin C. There is much fiber in a fruit’s flesh. Though these fruits are acidic, our stomach acids that break down the fruit are much stronger. Citrus fruits turn alkaline in the body.

8. Seafood – Seafood and fish contain Omega 3 and are good for the nervous system. They are a good option for lean protein consumption.

9. Eggs – Naturally nested eggs are good for cholesterol and contain Omega 3.

10. Cocoa – Dark chocolate has about 70 percent cocoa or higher. It is loaded with antioxidants.

11. Coconut Oil – Coconut oil contains healthy fat that feeds the nervous system. Look for virgin, unprocessed coconut oil.

Many health experts believe inflammation is a trigger of many ailments, including cancer. Gallagher encourages people to consume foods using natural curry seasoning that contains turmeric.

“Turmeric is an incredible spice,” he said. “Turmeric contains curcumin, which is anti-carcinogenic and anti-inflammatory.

“Seventy percent of our immune system lives in our gut," O'Shea added. "If your gut is inflamed, everything is inflamed. Inflammation causes abnormal cells.”

May people assume that eating healthy requires going to a special market or a health store. In reality all these superfoods can be found in the local grocery store or a fruitstand when in season.

Call today!

509-787-1581 GillespieEyeCare.com 701 2nd Avenue SE Quincy, WA Se Habla Español

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Life is brilliant; see it clearly

The Quincy Valley

Post Register

THURSDAY, OCTOBER 29, 2015

HEALTHY LIVING 2015

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Top 5 tips to maintaining healthy eyes

BY DR. KYLE GILLESPIE Gillespie Eye Care Your eyes are an important part of your health. There are many things you can do to keep them healthy and make sure you are seeing your best.

Follow these five simple steps for maintaining healthy eyes well into your golden years.

1. Protect your eyes from the elements.

Seems basic, but it's an easy and inexpensive way to keep your vision safe and eyes healthy. For example, wear Dr. Kyle sunglasses or apGillespie propriate UV proGillespie Eye Care tection while outdoors. Exposure to wind, dust and UV rays can lead to redness, irritation and growths on your eyes called pterygiums. This includes farming, biking, water sports or any activity where there will be sun and wind. In addition, UV damage can be contributing factors in cataracts and macular degeneration.

2. Protect your eyes from yourself! I say this in jest, but anytime you are remodeling, drilling, welding, splitting wood, or doing something where debris could be flying, put on

your safety glasses. In the event that you do get something in your eye, if possible, visit your local eye doctor rather than the emergency room.

Your local eye doctor will be better equipped to handle this type of emergency and it is likely that the emergency room will refer you there anyway.

3. Nourish your body, nourish your eyes! The things that keep the rest of your body healthy also keep your eyes healthy. A nutritious diet, regular exercise and adequate sleep all contribute to your overall well-being, including your eyes and vision. On a daily basis, I see the damaging effects of unhealthy lifestyle choices on people’s eyes. Things like high blood pressure, high cholesterol, diabetes, smoking and obesity, contribute to decreased vision, blindness, dry eye, cataracts and macular degeneration. It is never too late to start a healthy lifestyle and it may just prevent you from going blind.

4. A proper eye exam is about more than just glasses. Although your eye doctor is concerned with how well you see, the overall health of your eyes and good vision throughout your life should be your doctor's highest priority. A comprehensive eye exam should include eye alignment testing, pupil function and examining the eyelids, conjunctiva, cornea, iris, lens, optic nerve and retina. Your eye doctor can sometimes help diagnose

systemic diseases such as diabetes, high cholesterol, high blood pressure, autoimmune diseases, multiple sclerosis and tumors. An eye exam should also include a screening for glaucoma, which will include reviewing your family history, checking eye pressure and viewing the optic nerve. For many eye diseases, early detection and treatment is critical to help minimize vision loss or blindness. Advanced technology has really made its way into the doctor’s office over the past 10 years, and your eye doctor can now easily take detailed images of your eyes with photography and laser scanning devices. These technologies help your doctor to diagnose sooner and treat more accurately.

5. Know your options. Wearing glasses or contacts does not have to be an uncomfortable experience. There are many options available with both glasses and contact lenses that can be used to make your experience more comfortable, functional and stylish.

Don't be afraid to talk to your optometrist about your specific problems. It is his or her job to find a solution.

w Dr. Kyle Gillespie, O.D., has been practicing optometry since 2008. He has been practicing in the Quincy area since 2011. Gillespie Eye Care, 701 2nd Ave. S.E., can be reached at 787-1581. Or go to www.gillespieeyecare.com.

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HEALTHY LIVING 2015

THURSDAY, OCTOBER 29, 2015

The Quincy Valley

Post Register

Falls a leading cause of senior injuries Flu season

has arrived

BY ALICIA SHIELDS Quincy Valley Medical Center A third of Americans 65 years old and older fall every year, making falls the leading cause of injury for older Americans.

Falls contribute to older adults losing their independence, feeling less safe and secure on their feet. Falls also generate a large amount of personal and economic cost. Falls can cause broken bones, especially broken wrists, arms, ankles and hips. Head injuries can also result from a Alicia Shields fall and can be very dangerous, especially QVMC chief nursing if a person is on blood thinners. supervisor Many older adults with a fall history become frightened of falling again, which can cause them to become less active. This inactivity then can result in weakness, therefore only increasing a person’s risk of falling again.

There are a number of conditions that can contribute to a fall, including weakness, not enough vitamin D in your system, vision problems and the use of medications, both prescribed and over the counter, for the treatment of such conditions as pain and high blood pressure.

In the home, throw rugs are particularly dangerous and can be tripped over, leading to a fall and a possible debilitating injury. Pets can also be a danger, especially if they like to stay around your feet, because they can easily be tripped over.

It is important to stay healthy and fall free. To decrease your risk of falling, start by asking your provider to evaluate your risk for falling. Have your eyes checked at least once a year and keep your eyeglasses prescription up to date.

It is also important to make sure your home is safe. If you have throw rugs, consider removing them as well as other things you may trip over. Put railings on both sides of the stairs, and make sure your home has adequate lighting.

You can also do exercises that can make you stronger and have better balance. Tai Chi is an exercise that can help improve your balance. Quincy Valley Medical Center will be starting a “Tai Ji Quan: Moving for Better Balance” class this winter.

You can get more information about the class by contacting me at 787-5374 or at Alicia.shields@quincyhospital.org.

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Alicia Shields, MSN, RN, is the chief nursing officer at Quincy Valley Medical Center. For a complete list of services at the hospital, go to www.quincyhospital.org.

Scharbach’s Columbia Funeral Chapel

OLYMPIA -- Fall brings crisp mornings, colorful leaves, pumpkins on porches, and an unwelcome visitor: the flu. Thankfully, the flu vaccine has also arrived and is now widely available.

Data from the National Immunization Survey, released by the Centers for Disease Control and Prevention, show that flu vaccination rates in Washington are not where they should be.

Only half of Washingtonians got vaccinated during the 2014-2015 flu season.

While about 70 percent of children from 6 months to 4 years old got vaccinated against flu, only 43 percent of kids 13-17 years old received the flu vaccine.

Yearly flu vaccination is recommended for everyone 6 months and older. Some babies and children between 6 months and 8 years old need two doses of the vaccine this season to be fully protected.

Parents should make time to get their young children both doses for full protection.

Ask your health care provider for advice about how many doses your child needs.

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The Quincy Valley

Post Register HEALTH BRIEFS PUD offers discount rates for seniors, disabled customers

Grant PUD commissioners have created a rate discount program to help both senior and disabled customers with low incomes save 20 percent on their energy bills.

Customers who meet low-income guidelines and are either 62 years of age or have a qualifying disability may be eligible for a 20 percent rate discount on their electric bill.

To find out if you qualify for the senior or disabled rate discount, check the guidelines at www.grantpud.org. Or call customer service at 766-2505 or 800-422-3199.

HEALTHY LIVING 2015

THURSDAY, OCTOBER 29, 2015 Local TSS support group forming A newly formed local chapter of the Turner Syndrome Society of the United States invites potential members to a meet-and-greet in early November.

The event is 10 to 11 a.m. on Nov. 7 in the conference room of the Wenatchee World, 14 N. Mission St. in Wenatchee.

The goal of the meeting is to establish a local support resource group for women and girls with Turner Syndrome, or TS. TS is a chromosomal condition that describes girls and women with common features that are caused by complete or partial absence of the second sex chromosome. TS occurs in about one of every 2,000 live female births.

Call Tammara at 431-8983

for more information about the support group. For more information about TS, go to www.turnersyndrome.org.

Women of the Moose collecting coats

Quincy Women of the Moose is collecting new and gently used warm winter coats and winter items, including gloves, hats and scarves, for kids in the kindergarten through high school grades.

Please drop off your items at the Quincy Moose Lodge

between 2 and 6 p.m., Monday through Friday. Help us to help others stay warm this winter. For more information, contact Sonia Padron at 3980616.

Quincy Senior Center full of activities

The Quincy Senior Center has several activities going on weekly to help local seniors stay active and fit in both mind and spirit.

There's coffee and camaraderie weekly at 10 a.m.

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on Tuesdays. Exercise with the S.A.I.L. class at 2 p.m. on Tuesdays and Thursdays.

Play bridge at 12:30 p.m. on Wednesdays. Join the Chat and Stitch group, which meets at 1 p.m. on Wednesdays.

Or join the community in the center’s weekly Thursday dinner, held at 6 p.m. every Thursday. Cost is $6. Games follow dinner.

For more information about the senior center, call 7873231. The center is at 522 F. St. S.E.

Get Your Affairs in Order for an Orderly Estate You may be quite willing to plan an investment strategy for your retirement years. After all, it can be enjoyable to think about traveling the world, pursuing your hobbies or participating in any of the activities you’ve associated with an active retirement. However, once you do retire, you’ll need to “shift gears” somewhat to focus on your legacy. Specifically, to protect your loved ones and ensure your intentions are clear and carried out, you’ll need to do some more planning – and you’ll need to share your thoughts with your family.

Here are some moves to consider:

Grant County Health District is Hiring a HEALTH EDUCATOR II Located in Quincy, WA Quincy Communities That Care (CTC) Program Coordinator – Bilingual Spanish/English We are looking for a Quincy resident who is an organized self-starter to guide a community coalition to create a community plan that ensures Quincy students and families are healthy and successful.

Yearly Salary Range: $44,345-$59,508 Excellent low cost benefits: Insurance coverage includes health, dental, vision, life, and EAP for employee and dependents, as well as retirement benefits for the employee. Employee pays portion of premium for dependents.

For more information please contact Theresa Adkinson, Administrator 509-766-7960 ext. 24

List your assets and debts. Your family needs to be aware of your assets and debts, so share this information with them while you are alive and well.

Create a durable power of attorney. Give a trusted friend or family member a durable power of attorney to pay bills and make financial choices on your behalf if you are unable to do so.

Choose an executor. An executor is the person or entity you name in your will to carry out your wishes. An executor has a variety of responsibilities, so pick someone who is honest and capable of dealing with legal and financial matters. Talk with an attorney about how best to name your executor.

Update your will. You might have written a will many years ago, but, over time, many aspects of your life may have changed. Review your will with your attorney to ensure it reflects your current wishes.

Review benefits of a living trust. A simple will may not be enough to accommodate your estate-planning needs. You might want to consider establishing a living trust, which provides you with significant flexibility in distributing your assets and can help you avoid the time-consuming, expensive and public process of probate. To create a trust or other estate-planning documents, you will need to work with a qualified legal professional.

Review your beneficiary designations. The beneficiary designations on your financial accounts (401(k), IRA, etc.) and your insurance policies can even supersede the directions on your will, so it’s essential that you update these designations to reflect events such as divorce and remarriage. And make sure your beneficiaries have the facts they need to claim their benefits.

Share location of your legal documents. Your loved ones should know where you keep documents such as your birth certificate, will and living trust. If you keep these items in a safe deposit box, tell your family where you keep the key.

Encourage two-way communication. It’s obviously necessary to communicate your final wishes to your family members – but listen to their wishes and concerns, too. For example, ask your children to agree on who gets those .objects of special concern to them, such as furniture, mementos and heirlooms.

15 E St SE

3.5” x 2”

Jodi L Davis

Financial Advisor

As you can see, you’ll need to take several steps to fulfillWA your98848 intentions – and the above Quincy, list is certainly not exhaustive. So plan carefully, engage the appropriate team – financial 509-787-4347 advisor, attorney, tax professional – and put your plans in motion. By being proactive, you can greatly ease the burden on your loved ones in the future. www.edwardjones.com

This article was written by Edward Jones for use by your local Edward Jones Financial Advisor.

Edward Jones, its employees and financial advisors are not estate planners and cannot provide 3.5” x 2”tax or legal advice. You should consult your estate-planning attorney or qualified tax advisor regarding your situation.

Jodi L Davis

Financial Advisor .

15 E St SE Quincy, WA 98848 509-787-4347 www.edwardjones.com

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HEALTHY LIVING 2015

THURSDAY, OCTOBER 29, 2015

The Quincy Valley

Post Register

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