Healthy Living - Healthy You - 2015

Healthy YouA C T I V E L I V I N G | F A M I L Y W E L L N E S S | A G I N G G R A C E F U L L Y

F a l l 2 0 1 5

Cancer-fighting foods

A breast cancer survivor’s story

Getting fit over 60Staying young by

volunteering

October is National Breast Cancer Awareness Month

Options for staying in your home as you age

Easy steps to better

health

Exceptional care that’s personal.It’s been our mission for over 120 years.

Our highly skilled and compassionate care team provides short-term rehabilitation 7 days a week so you can start your recovery right away and get home sooner.

Serving our community with exceptional not-for-profit care.

Contact us today at 206.317.1807or marthaandmary.org/Rehab

Open to New Experiences? Experience Our New 3Tesla MRI and Low Radiation 64-Slice CT

InHealth Imaging has installed the only 3T MRI on the West Sound and a Low Radiation

64-Slice CT in our Poulsbo office Reasons to Choose Our 3T MRI Comfort—The more open design accommodates patients up to 550 pounds and helps reduce anxiety and claustrophobia. Speed—Exclusive TIM (Total Imaging Matrix) technology helps to make exams faster. Confidence—The powerful magnet provides extraordinary images to help your doctor make a more confident diagnosis.

Reasons to Choose Our CT Low Radiation—Our new state-of-the-art 64-Slice CT offers a 60% lower radiation dose. Advanced Imaging—Our new 64-Slice CT offers the highest image quality available. Easy Access—Our new 64-Slice CT offers a larger opening for the comfort of our patients.

North Kitsap Medical Center 20700 Bond Road NE, Poulsbo

(360) 598-3141 www.inhealthimaging.com

Please note there are no additional fees for these tests

Join us for a Lunch and Learn: February 11th, 201512:00pm - 1:30pm / Lunch will be served

• Sits close to the eardrum so it uses your outer ear to give you incredibly clear, beautiful sound.

• World’s first hearing device to be invisible from any angle, a full 360°.

• Soft and comfortable, Lyric is not an implant, it’s the world’s first extended-wear hearing device and it lasts for months without replacement.**

IT’S THE WORLD’S FIRST 100% INVISIBLE HEARING AID, YET PEOPLE STILL WANT TO SHOW IT OFF.

*Individual replacement needs may vary. Duration of device battery life varies by patient and is subject to individual ear conditions. **Lyric is water resistant, not waterproof, and should not be completely submerged under water. †Professional fees may apply.Annual subscription begins the first day of trial. Lyric is not appropriate for all patients. See a Lyric Provider to determine if Lyric is right for you. Lyric, Distributed by Phonak, LLC ©2014. All rights reserved. MS036845 917

As featured on:

INVISIBLE

“People can walk right up to my ears and can’t see them.”

– Cookie

INCREDIBLE

“The natural sound, I hear sounds I haven’t heard in years.”

– Stu

HASSLE-FREE HEARING

“You don’t even have to take it out. You can wear it 24/7,* no one can see it, and I can’t even feel it.” – Grace

Sponsored by: Call to RSVP today, Seating is Limited!360-930-3241www.peninsulahearing.com

When: February 11th, 2015Where: Kitsap Regional Library Community Room 1700 NE Lincoln Road Poulsbo, WA 98370From: 12:00pm - 1:30pm With special guest speaker Kevin Haslam, a Lyric specialist

S P O N S O R E D B Y

A SUPPLEMENT OF THE BAINBRIDGE REVIEW , BREMERTON PATRIOT, CENTRAL KITSAP REPORTER, NORTH KITSAP HERALD AND PORT ORCHARD INDEPENDENT

Most Insurances Accepted

• Denturist & Dentist on Staff • Crowns & Bridges• Cosmetic & General

Dentistry• Extractions

• Emergency Care• Dentures / Partials • Denture Repair• Relines (while you wait)• Dental Crowns & Implants

FREE*New patient consultation

and oral exam*X-Rays excluded. Must present this

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Anderson Dental and Denture has been helping people smile since 1995

19410 8th Ave. N.E., Suite 102, Poulsbo • 360-779-1566 • 800-990-9116 www.andersondenturedental.com

800-990-9116

2 HEALTHY YOU FALL EDITION OCTOBER 2, 2015

OCTOBER 2, 2015 HEALTHY YOU FALL EDITION 3

Healthy You is a quarterly publication of Sound Publishing.

For information about upcoming special publications, call

360-779-4464.

Publisher: Lori Maxim

Special Publications Editor: Leslie Kelly

Writers: Leslie Kelly, Richard Walker, Michelle Beahm

Advertising Director: Donna Etchey

Sales Representatives: Bill McDonald, Rita Evans, Sharon Allen, Ariel Naumann, Marleen Martinez

Creative Services Manager: Bryon Kempf

Marketing Artists: Mark Gillespie, Kelsey Thomas, John Rodriguez, Vanessa Calverley

Sponsors: Anderson Dental, Kitsap Physical Therapy, Peninsula Hearing, Liberty Shores and Martha & Mary, InHealth Imaging

Copyright 2015 Sound Publishing

‘Healthy You’ will focus on good health for all agesW elcome to the

newest offer-ing of Sound

Publishing. Healthy You is a quarterly magazine that addresses the health and well being of anyone at any age.

In this premiere edition, you will learn about what to eat to improve your health, and just what exer-cise you really need to make a difference in your health.

Because October is Breast Cancer Awareness Month, we are featuring two wonderful women who are facing breast cancer head-on. Through their cancer care centers and their positive attitudes, they are winning their fights.

We also look at a woman who real-ized her need for more socialization. New to the area, she was alone and depressed.

She knew she needed help and reached out to a mental health therapist

who helped her get moving. She joined the YMCA in Silverdale

and not only found exercise classes, but also found friends. Now she’s a part of the group and even goes on trips and tours with other Silver Sneakers partici-pants.

Another featured article helps par-ents manipulate through the web of what to ask your child’s pediatrician on the next visit. Children’s health is important and sometimes those visits to

the doctor seemed rushed. But by writing down the specific

needs of your child — be they sleep, diet, immunizations, and even the sub-ject of bullying — you can prepare for those appointments and use the limited time wisely.

Learn about how to make wise choic-es of what to eat.

And don’t forget to read about the programs and services offered by the spon-sors of this edition of Healthy You.

Learn about how to keep an elderly relative in their home with help from Martha & Mary’s AT HOME program. Read about the new programs offered at Liberty Shores.

See what’s new at Peninsula Hearing and at Anderson Denture and Dental, two very important local health

care providers. And don’t pass by all the important information about options at Kitsap Physical Therapy and InHealth Imaging.

As always, we want to hear from you with your story ideas and your con-cerns. Email: [email protected].

Here’s to healthy living!Leslie Kelly, editor

Surviving breast cancer .................................... 6A clear mind ..................................................... 7Healthy food choices ........................................ 9Talking to your pediatrician .............................. 9Getting moving /fighting depression ............. 11Volunteering your way to good health ........... 12Let’s get physical ............................................ 13Disease prevention steps ................................ 14Staying AT HOME ........................................... 16Tips from a personal trainer ........................... 18

Healthy YouA C T I V E L I V I N G | F A M I L Y W E L L N E S S | A G I N G G R A C E F U L L Y

f a l l 2 0 1 5

Cancer fighting foods

A breast cancer survivor’s story

Getting fit over 60Staying young by

volunteering

October is NationalBreast CancerAwareness Month

Options for staying in your home as you age

Easy steps to better

health

Exceptional care that’s personal.It’s been our mission for over 120 years.

Our highly skilled and compassionate care team provides short-term rehabilitation 7 days a week so you can start your recovery right away and get home sooner.

Serving our community with exceptional not-for-profit care.

Contact us today at 206.317.1807or marthaandmary.org/Rehab

Open to New Experiences? Experience Our New 3Tesla MRI and Low Radiation 64-Slice CT

InHealth Imaging has installed the only 3T MRI on the West Sound and a Low Radiation 64-Slice CT in our Poulsbo office Reasons to Choose Our 3T MRI Comfort—The more open design accommodates patients up to 550 pounds and helps reduce anxiety and claustrophobia. Speed—Exclusive TIM (Total Imaging Matrix) technology helps to make exams faster. Confidence—The powerful magnet provides extraordinary images to help your doctor make a more confident diagnosis.

Reasons to Choose Our CT Low Radiation—Our new state-of-the-art 64-Slice CT offers a 60% lower radiation dose. Advanced Imaging—Our new 64-Slice CT offers the highest image quality available. Easy Access—Our new 64-Slice CT offers a larger opening for the comfort of our patients.

North Kitsap Medical Center 20700 Bond Road NE, Poulsbo (360) 598-3141 www.inhealthimaging.com Please note there are no additional fees for these tests

Join us for a Lunch and Learn: February 11th, 201512:00pm - 1:30pm / Lunch will be served

• Sits close to the eardrum so it uses your outer ear to give you incredibly clear, beautiful sound. • World’s first hearing device to be invisible from any angle, a full 360°.• Soft and comfortable, Lyric is not an implant, it’s the world’s first extended-wear hearing device and it lasts for months without replacement.**

IT’S THE WORLD’S FIRST 100% INVISIBLE HEARING AID, YET PEOPLE STILL WANT TO SHOW IT OFF.

*Individual replacement needs may vary. Duration of device battery life varies by patient and is subject to individual ear conditions. **Lyric is water resistant, not waterproof, and should not be completely submerged under water. †Professional fees may apply.

Annual subscription begins the first day of trial. Lyric is not appropriate for all patients. See a Lyric Provider to determine if Lyric is right for you. Lyric, Distributed by Phonak, LLC ©2014. All rights reserved. MS036845 917

As featured on:

INVISIBLE

“People can walk right up to my ears and can’t see them.”– Cookie

INCREDIBLE

“The natural sound, I hear sounds I haven’t heard in years.”– Stu

HASSLE-FREE HEARING

“You don’t even have to take it out. You can wear it 24/7,* no one can see it, and I can’t even feel it.” – Grace

Sponsored by:

Call to RSVP today, Seating is Limited!

360-930-3241www.peninsulahearing.com

When: February 11th, 2015Where: Kitsap Regional Library Community Room 1700 NE Lincoln Road Poulsbo, WA 98370

From: 12:00pm - 1:30pm With special guest speaker Kevin Haslam, a Lyric specialist

S P O N S O R E D B Y

A SUPPLEMENT OF THE NORTH KITSAP HERALD, PORT ORCHARD INDEPENDENT, CENTRAL KITSAP REPORTER, BREMERTON PATRIOT AND BAINBRIDGE REVIEW

What’s Inside


The benefits of this technology include: Lower patient radiation Increased diagnostic accuracy and reduced false-positive recall rates Finds breast cancer earlier The breast cancer survival rate is close to 100% in women who have annual mammograms Your studies are reviewed during your InHealth Imaging visit and if additional studies are needed we can do them while you are still at our facility Additionally, InHealth Imaging is the only West Sound center offering 3T MRI Breast Screening and the only facility in Kitsap and Jefferson Counties with Upright Stereotactic Breast Biopsy.

Breast Cancer Awareness Month is just around the corner

Only InHealth Imaging Offers Low Radiation 3D Mammograms On The West Sound Schedule Your Appointment Today!

We also offer Screening Breast Ultrasound as a supplement to mammography for women with dense breasts or implants and for those who

are unwilling or unable to undergo mammograms

Uninsured? 3D Screening Mammogram $220 Cash payment day of service. Expires 12/31/2015

Now with two offices to serve you:

Our Poulsbo Office is located at 20700 NE Bond Road and our Port Orchard Office address is 463 Tremont Street, Suite 130.

(360) 598-3141 www.inhealthimaging.com

Pay less for high quality imaging services at InHealth Imaging. The choice is yours!


By MICHELLE [email protected]

If you’re looking to go to a high-quali-ty, cost-effective, independent radiol-ogy clinic in Kitsap County, there’s

only one choice.InHealth Imaging, with offices in

Poulsbo, Bremerton, Port Orchard and Silverdale (and one in Port Townsend), boasts the most powerful MRI machine available, among other services including cancer screenings, 3D mammography,

thyroid analysis and much more.According to its website (inhealthim-

aging.com), it’s “the only clinic in the area to offer the comprehensive MRI Plus and Ultrasound Plus, an opportunity for the patient to see beyond the scope of a routine physical, providing peace of mind.”

Manfred Henne, owner and radiologist at InHealth Imaging, said, “As a doctor, we have very limited tools to check a patient out.

“You can listen to a lung, you can listen to a heart, you can press on the abdomen and you can run lab tests, but you don’t

really know what’s below the skin until you get imaging.”

Because InHealth Imaging is an inde-pendent clinic, its prices are also very low.

“I had patients who had an MRI here, and one in Tacoma,” Henne said. “In Tacoma, they paid $4,000. Here, they paid maybe $650.”

But perhaps the biggest draw is the focus on customer service.

Terri Starkman, media relations per-son for InHealth Imaging, said, “(Henne) talks with every patient, tells them their results.

“Most of the time,” she added, “when

you go to other facilities, you have images done, but you never see the per-son who’s reading them, you never get to talk to them. You get an email or a call or whatever.”

Starkman said her husband and son have utilized the imaging services at the clinic, and the opportunity to actually talk to the radiologist was comforting.

“It’s kind of reassuring,” she said, “I think anytime anyone has a health issue, it’s very stressful, so it’s just very helpful. That’s my personal opinion.”

Henne said it’s very important for patients to be able to talk with radiolo-gists, and vice versa.

“Most radiology practices or imag-ing at hospitals or imaging centers, the patient has no opportunity to interact with the radiologist and get the result and feedback,” Henne said, “which I believe is important because every doctor talks to the patient, and the radiologist is an important doctor and needs the interac-tion with the patient to come to a better diagnosis.”

Henne will talk to every patient who goes to the Poulsbo clinic, and review the images of patients at the other clinics and call them with their results within 48 hours, Starkman said.

She also said that women who go in for mammographies will be given their results the same day, and if further imag-ing is required for diagnosis, the clinic will adjust its schedule to get them tested during the same visit.

“Our center’s very customer-service oriented,” Starkman said. “There’s a comfort in finding out what’s going on for you before you leave the office.”

Starkman added that patients who travel more than 15 miles to go to an InHealth Imaging clinic will receive a $15 gas card “to offset the cost of travel.”

“We feel it’s important for people to get good care and we want them to come see us,” Starkman said. “That’s just a side benefit for coming here.”

For a full list of services or for more information, visit the InHealth Imaging website at www.inhealthimaging.com.

Personal service and care is the goal at InHealth ImagingIf you face the need to have a medical imaging process, the staff at InHealth Imaging is ready to help.

Dr. Manfred Henne, owner and lead physician at InHealth Imaging, believes in meeting with each patient to discuss tests results.

A patient lies in the MRI imaging machine at InHealth Imaging.

A radiology technician reviews the image while the patient undergoes the CT scan. Michelle Beahm photos

By LESLIE [email protected]

F ighting breast cancer was some-thing Brennan Dobbins never envisioned she’d have to do.

There was no family history and she’d routinely gotten her mammograms. But last October, a chance happening led her to discover a lump in her left breast.

“I was sitting with my 18-pound Pomeranian, just watching TV,” she said. “Something scared my dog and he jumped and scratched my left breast, right above the nipple. I went to feel the scratch and found a lump.”

She didn’t panic, but when the lump didn’t go away, she did call her primary care physician to schedule an appoint-ment to have it checked.

“She quickly sent me to see a sur-geon,” Dobbins said. “That scared me.”

Through a series of examinations and tests including an ultra sound, and MRI and a biopsy, Dobbins learned she had Stage 3 breast cancer. Her lump mea-sured 6.5 centimeters.

Being in the health care field, Dobbins began researching her options. She learned tat the FDA had recently approved a treatment for Stage 3 breast cancer in which chemotherapy happens prior to surgery.

“It seemed like the right thing for me,” she said. “So I began looking for where I could have it done around here.”

She found the Peninsula Cancer Center right in her hometown of Poulsbo. Her case was presented to a team of doctors, including a oncologist, surgeons, and her primary care physi-cian, who agreed with the treatment protocol. Among them was Dr. Berit Madsen, a radiation oncologist and co-founder of the Peninsula Cancer Center.

“Chemotherapy is the only thing we’ve found that kills the fast-growing cancer cells like what Brennan was deal-ing with,” Madsen said. Her cancer was aggressive and Madsen said, had it been 10 years ago, her chances of survival would not have been good.

By the Friday before Thanksgiving, just about a month after she found the lump, she was undergoing her first chemotherapy. In all, she had six cycles of treatments, each three weeks apart, using four different drugs, Taxotere, Carboplatin, Herceptin, and Perjeta.

Almost immediately, Dobbins said she knew the chemo was working.

“Within three days, my inverted nip-ple re-inverted,” she said. “That was a

good sign, and soon after that I saw my doctor smile. It was exciting to have her validate that it was better.”

But chemo wasn’t easy. She lost energy, had diarrhea and lost her hair. Her partner, Steve, cared for her and her treatments were always on Fridays, so that she could return to work on Mondays. She is the clinical and ancil-lary services director for The Doctors Clinic in Silverdale.

“That didn’t always happen,” she said. “Chemotherapy is cumulative. As the treatments went on, it took more each time to come back from them.”

It was 18 weeks later, after five months of chemotherapy that Dobbins had to make a decision about surgery. By April 17, she was ready.

“I decided on a double mastectomy,” she said. “I just knew that there was a chance that if I didn’t have one, I’d be looking at another surgery sometime down the road. This was my best chance of no reoccurrence.”

She also had to endure radiation every day for six weeks following che-motherapy. And because there was a “worrisome” spot on her hip, radiation targeted her breast, lymphnodes and her hip.

Her surgery included breast recon-struction. She will begin hormone therapy once she reaches her one year mark in October.

For Dobbins, the last year has been something that she never thought she would have to endure.

“I was good about getting my mam-mograms,” she said. “I had had one the April before I found the lump in October. If anything, this had taught me how important self-examination is. If I have a message for women out there it’s do your breast self exams.”

Attitude has played a big role for her throughout her treatment.

“I knew it was going to be a battle,” she said, of her treatment. “I knew I had to pace myself. But I also knew that keeping in the right frame of mind was important. Attitude is a choice.”

So was having a support system. For her, that was her partner and her doc-tors and a few close friends. She didn’t go to support groups, however, she thinks they are good for some patients.

“I was interested in hearing other sto-ries,” she said. “But I just didn’t really feel the need to share my story.”

What she did find helpful was the “family” that she had at the center where she had her chemo treatments.

“We all became family because we were on the same schedule and we’d see each other week after week, treatment after treatment,” she said. “We’d play cribbage and talk. It was like this was our world and only we understood that.”

Part of what she had to go through was a grieving process.

“You grieve the time you are losing,” she said. “And you grieve losing your health and your physical body. It’s a con-stant reminder of your mortality.”

Her advice is to allow yourself to

grieve, and get past it, so that your atten-tion can be focused on getting as good outcome.

Being surprised at having breast can-cer, Dobbins described her pre-cancer self as health conscious but not an ath-lete.

“I tried to eat healthy and I walked,” she said, noting that she was a part of the 10,000 steps a day program at her workplace.

Since her cancer treatments, she’s continued to live healthy.

“I’m not stressing over that,” she said. “Because the anxiety and worry about every little thing isn’t good either.”

Indeed, said Dr. Madsen.“We need to get away from blame,”

she said. “Patients tend to blame them-selves when they get cancer, as if they caused it by their lifestyle or their diet. It’s just not that simple. The aim is to live as healthy as possible.”

That means, she said, leafy green veg-etables are good, but as with Dobbins, if you can’t tolerate kale, don’t force your-self to eat it.

Dr. Madsen said the most current sta-tistics are that one in every eight women will get breast cancer. Being educated about options and treatments, and getting routine examinations is what women need to do.

“Women need to realize that treat-ments are evolving,” she said. “It use to be that even the words breast cancer meant a death sentence.”

Her experience, Dobbins said, has shown her that there are options right here in Kitsap County, without having to travel to Seattle. As weak and sick as she was at some points, she said she doubted she’d been able to endure trav-eling.

“There are just some great services right here and there’s the ability to have your doctors work as a team,” she said. “It was a level of confidence that I knew I needed — to have everything all in one place. And the patient navigators in this community are so good. They make sure you understanding everything, every step of the way.”

As for the future, Dobbins is planning a vacation. She’s ready to face life head on.

“I know I’ve done everything I can to give myself the best chances of no reoccurrence,” she said. “What I know is that no one has any guarantee about tomorrow. The only time we get is today. So we have to live in the moment.”

Poulsbo breast cancer survivor back to living life

Dr. Berit Madsen, left, of Peninsula Cancer Center, was a great resource for Brennan Dobbins, right, of Poulsbo, who discovered she had a lump in her left breast last October.

Leslie Kelly photo


By HARRISON IMAGING STAFF

L ola Hayden-Lint is a 52-year-old wife, mother and a grandmoth-er. She had a successful career

in two industries before she was diagnosed with Multiple Sclerosis in 2008 which made it a challenge for her to continue working. A Southern California native, she recently moved to Kingston to be close to her grand-daughter.

After finding out she had Type 2 diabetes in July 2014, Hayden-Lint was just beginning to stabilize her health enough to start job hunting again when she found a lump in her breast.

“I thought it was just a lump because I nursed my kids and lumps happen,” said Hayden-Lint. “You’re not thinking cancer.”

On the day she scheduled her mam-mogram, she had a busy day ahead with an interview later that afternoon for a job in Kingston. That morning, she went in for her screening and found out the lump was cancer.

“It was a big slap in the face,” she said.

She made it back to her car, where her husband was waiting, before breaking down. She returned to the imaging center later that afternoon for her biopsy.

She made the decision to stay in Kitsap County for her cancer care. She was referred to Dennis M. Willerford, MD, an oncologist with Harrison HealthPartners Hematology and Oncology in Poulsbo.

“When I met with Dr. Willerford, his reputation preceded him and I knew I made the right decision to stay in Kitsap County for my cancer care,” she said.

Her treatment began with chemo-therapy, followed by surgery and radiation. While this is a little differ-ent course of treatment for approach-ing breast cancer, Hayden-Lint has complete faith in Dr. Willerford’s knowledge and expertise.

“Having things so clear in my mind, I feel like I’m going to make it,” she said.

Screening mammograms are an important defense against breast can-cer because they help discover it in early stages.

“Don’t wait until you have a friend or family member that has been

diagnosed to take care of yourself,” Hayden-Lint said.

October is Breast Cancer Awareness Month — the perfect time to schedule an annual mammogram.

Harrison Imaging Centers offers affordable, high-quality imaging services. To make an appointment in Silverdale or Port Orchard call 360-337-6500. To make an appointment in Poulsbo, call 360-479-6555.

Here are seven foods that have

a powerful impact on fighting can-cer:

• Kale: Kale is rich in fiber, which helps improve digestion, and a healthy digestive system is key to maintaining whole health. Kale also contains iron that helps transport oxygen, enhance cell growth, and promote proper liver function.

The amount of vitamin K and omega-3 fatty acids in kale gives it anti-inflammatory properties: one cup/ day gives 10 percent of the RDA recommendation for omega-3 fatty acids. It has vitamin A and calcium — even more than milk — so it helps prevent osteoporosis (which can be a side effect of some anti-cancer treat-ments).

It’s also considered a detox food because of its content of fiber and sulfur. Sulfur is an important part of many liver enzymes that help elimi-nate toxins or drugs. Choose organic kale for the highest source of vita-

mins, minerals, and to reduce chemi

• Papaya: Papaya fruit has a high content of vitamins C, E, and beta-carotene, which are potent antioxidants. It also contains a protein-digest-ing enzyme called papain, so it enhances digestion, which can be impacted during treat-ment. Make sure to choose non-GMO papa-ya to reduce toxin intake.

• Berries: Berries are packed with polyphenols like tannic acid and ellagitannin, which stimulate the elimination of carcinogens and inhibit cancer growth. Blueberries have one of the highest antioxidant capacities among all fruits. They have favanols, anthocyanins, and hydroxycinnamic acids, as well as other phytonutrients like resveratrol; all are very potent antioxidants.

Plus, berries are easy to con-sume—add them to whole grain cereal, smoothies, or yogurt. Choose organic berries for the highest source of vitamins, minerals, and to reduce chemical intake.

• Whole grains: Whole grains — like quinoa and oats — provide fiber, vitamins, and minerals that help prevent cardiovascular disease. But recent research shows that their content of phytonutrients give them the capacity to prevent some types of cancer. They contain ferulic and ellagic acids; these are antioxidants that block free radicals, but can also protect cells from radiation damage.

• Green tea: Green tea has many health benefits that researchers believe are related to the phytochemi-cals it contains. Of these the cat-echins are the most studied in cancer patients. Catechins are also found in other fruits like apples, grapes, and avocadoes. The benefits of green tea include the reduction of vascular neo-formation, a phenomenon necessary

for the reproduction of cancer cells. It contains potent antioxidants and is helpful to detoxify and assist the liver in eliminating toxins.

It’s important to notice that black tea is fermented, and this process partially eliminates the catechin con-tent. Remember that a 10-minute infu-sion of green tea is necessary for the catechins to be liberated.

• Cruciferous vegetables (Broccoli, Brussel Sprouts, Cauliflower): Cruciferous veggies have anti-cancer properties because of their content of phytonutrients like sulforaphane, flavonols, and kaem-pherol, all, which reduce oxidative stress (cellular damage due to free radicals and peroxides). Broccoli also contains vitamin C, which is a potent antioxidant.

• Tomatoes: The lycopene content in tomatoes has been associated with increased survival rates in prostatic cancer patients, and a decreased risk of suffering from this type of cancer. Lycopene is a potent antioxidant, but tomatoes also have a group of com-pounds called “ the red family” and the combined action of all these con-tents, make them efficient in prevent-ing cancer.

Other foods that have been found to fight cancer include olives and olive oil, turmeric, ginger, mushrooms, dark chocolate, and red wine.

The American Institute for Cancer Research states that no food in isola-tion can effectively lower cancer risk. So the best advice is to eat a variety of plant foods daily — including those on this list — to ensure the most pro-tection against cancer.

Source: American Cancer Society

A clear mind helped her during her breast cancer fight

Lola Hayden-Lint has successfully fought a number of diseases and illnesses including breast cancer. Contributed photo


Miriam Halvorson LMP, PBP#60261270

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Anderson Denture & Dental marks 20 years of serviceBy LESLIE [email protected]

If it had not have been for Bruce and Wanda Anderson being invited to visit friends in Sequim in 1995,

Anderson Denture & Dental Center might never have come to Poulsbo.

“We came out for a visit,” Wanda Anderson said. “We rented a car and drove more than 3,000 miles through-out Washington state. When we drove through Poulsbo, Bruce said ‘We’re home.’ ”

Bruce is of Norwegian ancestry. His grandparents immigrated to the U.S. and Bruce says he still remembers his grandmother speaking Norwegian, telling stories of seeing the Statue of Liberty and Ellis Island.

The Andersons found Poulsbo to be charming and friendly. On that same trip, they drove past a building that was under construction and stopped to talk to the owner.

“Right then, we knew this would be our office,” Wanda said.

And today, 20 years later, they are in the same location

They are very proud of their dental office and think their “patient centered”

orientation has been their success. Having a denturist and a dentist on staff offers quality care and convenience for the denture patients.

Wanda’s sincerity was apparent when she said they are careful to discuss the treatment with the patients for both those patients needing general dental services and those needing a partial or denture.

“Patient education is imperative,” she said. “We discuss everything with the patient all along the way.”

Although the materials for fabricating dentures have changed during the past 20 years, Bruce prides himself on the fact that he still makes every set of den-tures with his own hands.

“I believe in making each individual denture by hand,” he said.

“He likes the feel of doing it himself, a denture is his artistic canvass,” Wanda said.

Science in the industry has created better materials to work with,” Bruce said. “The materials have improved greatly allowing the denture or partial denture to look more natural, youthful and alive.”

Anderson received his bach-elor’s degree from Covenant College, Chattanooga, Tennessee; and earned his denturitry diploma from George Brown College. He studied for his den-turitry certification at the University of Florida School of Dentistry, Idaho State

University and the American Denturist Academy.

Anderson got his interest in dentures from his father who was a “mechanical dentist,” an individual who did general dentistry as well as the laboratory work fabricating appliances.

Bruce worked the summers and between his high school and college semesters in his father’s lab learning the process of making dentures.

“My dad was a master and the skills he taught me have proved invaluable,” Bruce said.

One of the unique things about Anderson Denture & Dental Center is the longevity of its staff. Wanda noted that most staff have been with them 10 years or more. Dr. Martin Messah came to the practice in 2013.

“We’re like family here,” she said. “We really work well together.”

Bruce Anderson said he and Dr. Messah work well together because they respect each other.

“Our relationship is fantastic and the patient gets the best of both worlds,” Bruce said.

They emphasize patient confidence and say they achieve that through edu-cating patients as work progresses on their dental needs.

Wanda and Bruce were college sweet-hearts.

“I was from the south and he was from Boston,” Wanda said. “I was a cheerlead-er and I was cheering ‘Get the ball ya’ll, get the ball.’

Bruce tells the story that he asked his friend, “Who is that and what’s she saying?” He had not heard a southern accent much.

Although no firm retirement date has been set, Bruce just celebrated his 73rd birthday.

In retirement, he plans to keep up with his hobbies — his 1951 Mexicali Maroon Ford Victoria, one of seven cars he’s rebuilt, and his passion for flintlock black powder rifles.

“I’m looking forward to his retire-ment,” Wanda said. “But if he has his way, he’ll still be here working when he’s 100. He loves work and especially enjoys the stories and adventures told by his older patients.”

Bruce and Wanda Anderson of Anderson Denture & Dental Center. Leslie Kelly photo

360.598.6999 • 20270 Front St. #103 • Poulsbo • www.soundnaturopathicclinic.com

Sound Naturopathic ClinicFamily Practice

• Fatigue• Women’s Health • Pediatrics • Pain• Colonics• Allergy Elimination• Acute & Chronic Ailments• Colon/Liver Cleansing

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Sound Naturopathic Clinic o� ers full naturopathic services to help you to achieve optimal health. You will receive a full nutritional evaluation, as well

as a treatment protocol tailored to your needs, which may include nutritional supplements, homeopathy, colon hydrotherapy, herbal medicine, allergy

elimination (NAET), physical medicine, and/or counseling.

Ruth Urand, NDLicensed Naturopathic Physician


It’s a common belief that eating healthy is more expensive. In fact, keeping healthy food affordable

was among the top five most concern-ing life issues revealed by an annual consumer study by The Center for Food Integrity. The truth is, eating healthy can be quick, easy and afford-able. You can have value without com-promise.

However, the produce section can pose a special challenge to grocery shoppers. Mixed information about the value of organic foods and confu-sion about the benefits of fresh versus canned or frozen produce make it hard to shop smart, especially when budget is a factor.

Nutrition experts caution that while fresh foods are always a treat for the senses, consumers should be careful to avoid making the assumption that in-season produce or organic are more “fresh” and, therefore, nutritionally superior, to traditional fruits and veg-etables that are canned or frozen.

“We know we need to eat more fruits and vegetables, but when we think they have to be fresh and organic, that just adds more barriers to getting our

fruits and vegetables,” said Melissa Joy Dobbins, mom, wife and registered dietitian. “I hope my children learn that

nutrition doesn’t have to be compli-cated. I want them to enjoy, savor and celebrate food with health in mind.”

Use these smart shopping strate-gies from Dobbins to save time and money as you work your way toward a healthier approach to eating within your budget.

Look to the freezer and pantry to help supplement and complement fresh produce choices. Canned, frozen and packaged foods are affordable, nutri-tious and convenient.

When you’re reading food labels, look for lower sodium or no salt added canned vegetables or fruit packed in its own juice instead of added sugars.

Forget the crisper drawer. Put pro-duce on a top shelf so you can always see it and know what needs to be eaten before it goes bad, and you end up wasting not only food but money.

Focus on nutrient-rich foods and limit the empty calorie foods, such as sugary snacks that can swell your bud-get and your waistline.

Dobbins adds that having a plan when you go grocery shopping is also empowering when balancing your bud-get with food needs.

“I’ve learned through counseling thousands of people and through my own experiences that feeling guilty about food is very counter-productive,” she said. “On the contrary, when you feel empowered, you make better choices, you feel good about those choices and you are better able to maintain healthier choices and behav-iors.”

(Story by Family Features)

Healthy, affordable food choices are easy to makeWhether it’s fresh, frozen or canned, adding produce to your diet is important.

Getty Images photo

No matter what your age, produce is an important part of a healthy diet.

Most parents bring their children to the doctor when they’re sick, but now is a great opportunity to be proac-tive and schedule a wellness checkup. This allows you and your doctor to take a broader look at a child’s overall health and well-being to ensure he or she is developing properly.

“Wellness checkups pro-vide more time for parents to ask questions,” says St. George’s University alum Dr. Susan Dulkerian, chair of Pediatrics at Mercy Medical Center in Baltimore. She sug-gests that every parent ask the

following questions during a wellness checkup.

• Are my child’s immuni-zations up to date?

Your child’s school may require certain immuniza-tions prior to the first day of class. Work with your doctor to ensure your child is protected from disease, even if the school year has already started. The Center for Disease Control and Prevention (CDC) provides immunization recommenda-tions and schedules for chil-dren, teens and adults.

• Is my child at a healthy

weight for his or her height and age?

Childhood obesity has more than doubled in chil-dren and quadrupled in ado-lescents in the past 30 years, according to the CDC. A wellness checkup provides the perfect opportunity to ask your doctor about BMI measurement and many other concerns. Your doctor will also be able to suggest prevention ideas and healthy-lifestyle habits for kids.

• How much sleep should my child get?

Sleep is a fundamental ele-

ment of anyone’s health and is particularly important for kids. Ask your doctor about proper sleep amounts for your child’s age. For example, children aged 6-13 need 9-11 hours of sleep while 3-5-year-olds typically need 11-13 hours.

• Is my child developing normally and meeting mile-stones?

While every child is unique, each should reach certain mental and physical developmental milestones around similar times from birth to 18 years and beyond.

Ask your doctor if he or she has any concerns and which milestones you should expect for your child’s age.

• How can my child han-dle anxiety and other men-tal-health concerns?

Your child’s annual check-up isn’t just for checking physical health-it’s the ideal time to bring up any addi-tional areas of concern where your child may be struggling.

For example, is your child experiencing anxiety about starting a new school year? Having trouble dealing with body changes during puber-

ty? Is he or she struggling academically? Your physi-cian is a great resource who can help your child work through these issues and recommend a specialist if need be.

•What do you recom-mend if my child is being bullied?

More than 3.2 million students are victims of bul-lying each year. Many kids keep issues like this to them-selves. Parents can be advo-cates by asking doctors how issues should be handled properly. (Brand Point)

Here’s six important questions to ask your child’s pediatrician


For more info visit www.KitsapPT.com or call today for your FREE consultation

LICENSED AND BOARD-CERTIFIED SPECIALISTS

ARE YOU AFRAID TO SNEEZE?

Kitsap Physical � erapy and Sports Clinics specializes in women’s health issues through injury prevention, pain management, overall guidance in � tness and wellness, and specialty care services. • Incontinence/Urgency & Frequency • Vestibular/Balance & Dizziness • Pre/Post Breast Cancer Management • Pre/Post Pregnancy Management • Lymphedema Management • Pelvic Pain • Osteoporosis

Getting you back to work, sports, life.....at any age

If bladder control is an issue for you during exercise or daily activities, we can help. Avoid surgery and prescription drugs; consider physical therapy � rst. You are not alone, and you don’t have to just live with it.

BAINBRIDGE ISLAND(206) 842-6288

BREMERTON(360) 792-1015

KINGSTON (360) 297-7050

PORT ORCHARD (360) 895-9090

POULSBO-NKMC(360) 779-3764

POULSBO-VILLAGE (360) 779-3777

SILVERDALE(360) 613-1834



Ruthie Brenner had been an active and engaged person all her life. For years, she was a teacher both

in California and Nevada. But in June 2009, she retired and moved back to Washington state, where she’d lived in the 1970s.

“I had fond memories of living in Washington,” Brenner said.

She chose to live in a rural area near Hansville on the Kitsap Peninsula.

And there, she sat in her recliner for almost two years.

“It was so seclude and I didn’t know the area,” she said. “I just stayed home. I felt like I was locked in a closet in the base-ment with no one to help me.”

She recognized that she was depressed and sought out a mental health counselor.

“I went to therapy and I went to group sessions on nutrition and balanced living,” she said. “And it was my therapist who eventually told me I needed to move.”

But by “move” the therapist didn’t mean leave Kitsap. She meant “get mov-ing.”

Brenner learned about a program at the YMCA that she thought might help her.

“I found out that they offered a pro-gram to help low income people be able to participate at the YMCA,” she said. “It was difficult for me to admit that that was where I was at, after raising two very successful sons and having been a profes-sional all my life.”

But Brenner said she walked into the YMCA and asked about it anyway.

“I told them I needed help,” she said. “They were so nice. I never felt judged in any way.”

That was two years ago and Brenner is a regular at the YMCA in Silverdale. She “moves” five days a week and takes the Silver Sneakers classes on Mondays, Wednesday and Fridays.

“I don’t call it exercise,” she said. “Because that makes it sound like work. Instead, I just say I’m moving.”

At first she enrolled in a 12-week pro-gram that helped her get familiar with all the equipment at the YMCA. She did cir-cuit training and walked on the treadmill.

“And I always ended by going in the swimming pool because it’s so soothing,” she said.

After awhile, she decided to try the Silver Sneakers group exercise class.

“I thought it sounded like a bunch of old people,” she said. “And then I realized I’m getting old. I fit right in.”

The classes combine strength training, balance, coordination and cardio work and is adapted to any fitness level. For example, some parts of the class are done sitting down.

“Sometimes, for someone my age, just jumping off the ground can be difficult,” she said. “It’s all a part of aging.”

In 21 weeks, she lost 21 pounds. And her health improved so much that she doesn’t need to take pharmaceutical medications.

“At one point I was taking 15 pills a day,” she said. “I hated that. Now, I’ve got my cholesterol in check with watching what I eat and exercising.”

And the experience at the YMCA has done something even more important for her. She’s living life again.

“I’ve met people that I can share with,” she said. “After the Silver Sneakers class, we stay and have coffee together. These people have become my friends.”

The group also has a monthly potluck and they take day trips to museums, ball-games, and to ride the Duck in Seattle.

It’s all part of serving senior adults, said Arcie Ellis, coordinator of Active and Older Adult programs at the YMCA.

“What’s so rewarding is seeing people like Ruthie who are full of life and ener-getic staying active,” she said. “The goal is to keep them active and engaged in life.”

The YMCA offers a number of other programs for active adults including card playing groups, chair yoga, TaiChi, Zumba Gold and TRX50-Plus, a class that focuses on building strength and prevent-

ing injuries. There’s even a Knit Fit group where beginners to advanced knitters get together to knit and talk.

Ellis and Kim Rose, director of Senior

Health and Wellbeing at the YMCA, stress that the YMCA does fund raising events that helps fund memberships for low income adults, and also foster chil-dren.

“We really encourage seniors to come in and check us out,” said Rose. “We know sometimes they think the classes or the machines will be too hard, or that they’ll be embarrassed because they haven’t exercised in awhile. But we are here to help them and to make them feel comfortable.”

And it works, according to Brenner.“I know that I would not be here if it

wasn’t for the Y,” said Brenner. “At first, I was hesitant. But I became one of the group very soon after I gave it a try. And now I’m here every day of the week.”

And, she’s even tried a few things out of her comfort zone.

“TaiChi isn’t for me,” she said. “But I did like line dancing. Moving and danc-ing is attractive to me. But moving just to sweat is not so attractive to me.”

To find out more, go to www.ymcapkc.org, or call 360-307-4006, or 360-307-4043.

Ruthie Brenner got moving again and got her life back

With the help of Kim Rose, left, and Arcie Ellis, right, Ruthie Brenner got active with pro-grams at the YMCA in Silverdale and overcame her depression and loneliness. Leslie Kelly photo

“Give ExperiencesInstead of Stuff”

Participating businesses offerdiscounts of 15-50% on tickets or giftcertificates for:• Music • Plays • Museums• Sporting Events • Restaurants• Spa or Salon Services• Lodging • Tanning • Auto Services

and more

Gift services may only be purchasedfrom Nov. 16 - Dec. 31

Visit www.wastefreeholidays.comto register your business.

or contact Colleen Minion - Pierce 360 337-4568

Your business can be recognized onthe Waste Free Holidays website aswell as print ads and a brochure.There is no cost to join.

Brought to you byKitsap County Solid Waste Divisionas a way to reduce holiday waste.

Kitsap BusinessesInvited to Partner In“Waste Free Holidays”

Senior Information & Assistance

W

“Promoting the well being of older people and assisting them in maintaining their independence.”

A FREE service for seniors ages 60 and over360-337-5700 or 1-800-562-6418

here to turn in Kitsap County for:Answers to questions about service & opportunities

Assessment of needs & referral to local servicesAssistance finding & applying for programs & services

Advocacy on important senior issues

Kitsap County Aging& Long Term Care Services

Kitsap County’sArea Agency on Aging

Kitsap County Division of Aging and Long Term Care

1026 Sidney Ave. Suite 105, Port Orchard, WA 98366360-337-5700 or 1-800-562-6418

We Are Here to Assist you with Medicare Open Enrollment October 15th – December 7th!

Call us to reserve your individual appointment at one of our Open Enrollment events throughout Kitsap County. 360-337-5700 or 1-800-562-6418

Trained SHIBA volunteers will help you review and compare your current Medicare Part C and/or Part D plan options for 2016!

Protect yourself from fraud! Safeguard your personal information. Never give your Medicare, Medicaid, or Social Security number to strangers. To report or discuss possible fraud or scams, call: SHIBA at 1-800-562-6900 or go to: www.insurance.wa.gov

SHIBA is sponsored locally by Kitsap County Aging and Long-Term Care

Statewide Health Insurance Bene� ts Advisors (SHIBA)SHIBA is a free and unbiased service of the:

Ad funded by grants from the Centers for Medicare & Medicaid Services and the U.S. Administration for Community Living.

Kitsap County Area Agency on Aging

A FREE service for seniors



I t was after raising four children and having a long and notable career in the banking industry that Dorothy

Harris found herself feeling at loose ends with her life.

“I needed something to do,” Harris said. “I needed to get out of the house.”

Harris read a call for volunteers for the Kingston Chamber of Commerce in the local newspaper and decided to give it a try. That was 17 years ago and she’s still going strong as one of about 15 vol-unteers for the chamber.

It was in 1973 that her family bought a small weekend cabin on the water in Kingston. They’d vacation there, but they all had very busy lives in Bellevue. Dorothy worked for the American Institute of Banking from 1972 to 1982, and saw it grow to become the sixth largest chapter in the U.S. At the institute, she taught banking classes — “everything anyone in banking needed to know to get to where they were going,” she said.

Following that she was the educa-tion director for the Washington Credit Union League for six years and served 10 years as credit union services officer with Evergreen Bank.

When she and her husband, Linn, began thinking about retirement, they decided they wanted to retire on the water. Linn also had a long career in the banking industry as an accountant.

“We looked all over the place,” she said. “And then we thought about our place in Kingston.”

They loved the cabin property, but knew the house wasn’t right. It was too small. But they ended up remodel-ing the cabin on Apple Tree Cove to

become their retirement home. By 1997, it was ready for them to move in.

Linn had already retired and spent some time working as a wedding and events photographer after stumbling into that.

“He took pictures at a friend of our daughter’s wedding,” Dorothy said. “It turned out that something happened to the professional photographers’ photos and all the bride had was what my hus-band took.

The bride kept showing them around and people kept calling Linn asking to photograph their wedding, or their birthday party or their get-togethers.”

Dorothy retired from banking in 1998 and once she was at home in Kingston, she found herself without much to do.

“I thought I needed to get to know more people,” she said. “So I decided

volunteering at the chamber would help me do that.”

In her years as a volunteer, she’s moved with the chamber office four times. She usually works three hours a week in the office helping answer any questions that may walk in the door.

“People want to know where to go to eat, or where’s the park, or where can they take their kids to entertain them,” she said. “Sometimes they want to know how to get to other places around here like Port Townsend or Port Angeles.”

Whatever the question, she’s there to find the answer. Another big part of the chamber job is selling fishing licenses.

More recently, she and her husband have taken on another volunteer proj-ect that they do together — watering the hanging flower baskets around town.

“He drives the cart and I hold the wand,” she said. “We do that from spring to fall.”

As for volunteering with her hus-band, she enjoys the watering project, but also likes to find things she can do on her own.

“Some things are better for me to do as an individual,” she joked.

For her, volunteering is a way that she can give back to a community that she loves.

“It’s my way of being able to serve my community,” she said. “It keeps me active and I get to meet so many won-derful people.”

She’s certain, too, that being engaged in the community is keeping her young.

“I walk and I garden,” she said. “But interacting with people is something that I need, too. That’s what coming here does for me. I get out and I know what’s going on.”

Dorothy also sings with the Bainbridge Chorale. They practice once a week and perform three con-certs each season.

And most recently, she was named the Kingston Chamber 2015 Person of

the Year for all her contributions to the local community.

“I got to ride in a red Mercedes in the parade,” she said. “My family all got t-shirts with my picture on them as a surprise and when I passed my daugh-ter, she stood up and I saw her shirt.”

Her husband was also honored as a veteran of the Korean War in the Kingston July 4th parade.

The Harrises have four grown chil-dren and six grandchildren.

As for anyone wanting to try volun-teering, Dorothy suggests looking for an opportunity where you’ll meet oth-ers and you’ll be doing something you enjoy.

“For me, I love meeting people,” she said. “So this is the perfect volunteer job for me.”

The Kingston Chamber is looking for more volunteers. Call 360-297-3813 for more information.

Other Volunteer Opportunities

There are many opportunities in Kitsap County for seniors who would like to volunteer.

Visit Kitsap County Volunteer Services or contact the Volunteer Coordinator at Kitsap County Volunteer Services at [email protected] or call 360-337-4650 to find out about, among others, the following opportuni-ties:

• Kitsap County Area Agency on Aging Advisory Council

• Long-Term Care Ombudsman• Statewide Health Insurance

Benefits Advisors (SHIBA)Other volunteer opportunities in the

county are available with:• Bremerton Services Association

Nutrition Programs (Chuckwagon, etc.), 360-377-8511 or 888-877-8511.

• Catholic Community Services, (360) 405-9486.

• Lutheran Community Services NW (RSVP, Senior Outreach Services, Senior Companion), 360-377-5511 or 800-378-5771.

• United Way, 360-377-8505 • Kitsap County Department of

Emergency Management, 911 Carver Street, Bremerton, 360-307-5871, email: [email protected].

Giving to her community keeps her active and engaged

Volunteering has given Dorothy Harris a way to give back to her community and stay active. Leslie Kelly photo

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By RICHARD [email protected]

A visit to Kitsap Physical Therapy and Sports Clinics (http://kitsapPT.com) is an empowering experience.

Kitsap Physical Therapy and Sports Clinics, or KPT, can not only help you improve your health, it can give you the knowledge you need to take charge of your health and manage it day to day.

Physical therapists are health care profes-sionals who offer cost-effective treatment that improves mobility and relieves pain, reduces the need for surgery and prescription drugs, and enables patients to participate in a recov-ery plan designed for their specific needs.

But first, let’s talk about golf.You don’t have to be in pain to visit KPT.

This place is all about helping your body work better, and there’s nothing like incor-rect posture to make a golf swing turn south.

Did you lose your swing? KPT physical therapists can study your swing and teach you exercises and stretches that can improve your balance and coordination, flexibility, posture, strength, and range of motion.

“We’re about helping people improve their quality of life,” said Mike Danford, founder and CEO.

But now, on to other common health con-cerns:

Have neck and back pain? KPT’s certified MDT specialists can teach you exercises directed at correcting the cause of the symp-toms, and show you how to treat yourself so you can avoid or manage future episodes.

Want a healthier workplace? Steve Goldrick can make an onsite evaluation of your workplace’s ergonomics, and also devel-op a work conditioning program that consists of physical conditioning, injury prevention and wellness education.

“What if we could prevent some on the job injuries from happening all together? Imagine the cost savings to both the worker and the employer,” Goldrick said. “Research is substantiating more and more the great return-on-investment for preventative strate-gies such as ergonomics. … Some of our physical therapists specialize in ergonomics and are able to consult directly with business-es to identify risk factors for musculoskeletal injuries among workers, and then train the workers and safety personnel in ergonom-ics so that solutions can be brainstormed, implemented, and tested in an efficient and cost-effective way.”

Want a quicker recovery from surgery, or to avoid surgery if at all possible? Physical therapy is more than rehab; evidence proves they can help before surgery — and often prevent surgery through preventive

care. For example: temporomandibular dys-function, commonly know as TMJ.

If you’re among the 50-75 percent of adults that have symptoms of TMJ, here’s some news for you: You don’t have to live with pop-ping and clicking sounds or with pain when chewing, talking or yawning. KPT therapists can work with you, along with your dentist and, sometimes, your primary care physi-cian, on a variety of effective management strategies that can eliminate or greatly reduce your pain and improve jaw function.

Another common yet little-talked-about health issue: female and male pelvic health. Pelvic health requires a comprehensive treatment approach for such issues as pain, incontinence, pelvic organ prolapse, sexual dysfunction, pain or weakness related to pregnancy, and osteoporosis. KPT therapists have specialized training to meet the unique needs of women, men and children.

The goal of pelvic health therapy is to provide education for better understand-ing of the condition, improved function and decreased pain, and guide you to improved health and wellness.

26 therapists are board-certifiedKPT was founded in 1979 and now has

offices in Bainbridge, Bremerton, Kingston, Port Orchard, Poulsbo (North Kitsap Medical Center), Poulsbo Village, and Silverdale. KPT is the only Tricare provider for physical therapy in Kitsap County.

Twenty-six KPT therapists have their doc-torates and/or are board-certified specialists. All seven offices have therapists certified in orthopedic rehabilitation, neurological rehab, and work conditioning (nationwide, 7 percent of therapists are board-certified in a specialty;

4 percent are certified in orthopedic rehab.)“Our knowledge and background in

general orthopedic care is our foundation,” Danford said. “Whether it’s lower back and neck pain, a rotator cuff strain, pain related to arthritis, or post-surgery, our physical therapists’ orthopedic care is widely regard-ed as the best in Kitsap County.”

Danford, who works in the Poulsbo Village office, carries through to the com-munity his company’s philosophy of improv-ing quality of life. When someone refers a friend to KPT, the company donates $10 to local food banks; since 2012, the company has donated $40,000+ to families in need in Kitsap County. (Mention this story for a free consultation.)

Many former patients continue to visit KPT to use the workout equipment; for a low monthly fee, former patients can use the equipment, with the added benefit of the guidance and supervision of onsite staff.

And KPT offers free community pub-lic education programs throughout the year. KPT will present “Breast Cancer/Lymphedema Management” from 11:45 a.m. to 12:45 p.m. Oct. 2 at Waterfront Park Community Center, 370 Brien Drive, Bainbridge Island.

Participants can learn ways to decrease their risk of breast cancer and improve their overall health. Learn about the ben-efits of an evidence-based rehabilitative exercise program for breast cancer survi-vors. The program is based on a physical activity and lymphedema trial. Instructor Kara Bermensolo PT, DPT, CLT (Certified Lymphedema), will lead a discussion on the safety and efficacy of slowly progressive

weightlifting for breast cancer survivors with or at risk for lymphedema.

The results of the trial were published in the New England Journal of Medicine, JAMA, and the Journal of Clinical Oncology, among other peer-reviewed scientific journals. This weightlifting intervention decreased lymphedema exacerbations by 50 percent; decreased the onset of lymphedema by 70 percent (among women with 5 or more nodes removed); improved body composi-tion, body image, and upper body symptoms; and prevented the decline in physical func-tion that is observed to occur in breast can-cer survivors.

KPT continues to look for ways to advance physical therapy. It is a partner in Evidence In Motion, serving as a training site for EIM’s clinical residencies, fellowship, and continuing education curriculum. The addi-tion of Kitsap Physical Therapy as a network partner will enable EIM to reach a broader base of physical therapists. The partnership will also allow KPT to expand its internal clinical education and research activities.

Long story short: KPT Director John Carlson, PT, (Arthritis Foundation medical honoree and SK Business Award of the Year nominee) says that 80 percent of the time we can help patients during a consultation to self-manage their pain “and, if not, we are here to help you back to an active, healthy lifestyle,”

Goldrick added, “We are here not only to care for injuries after they occur, but to pre-vent them if possible.”

Kitsap Physical Therapy locations: Bainbridge Island, 911 Hildebrand Lane

NE, No. 101, Bainbridge Island, WA 98110 Phone: 206-842-6288.

Bremerton, 2500 Cherry Ave., No. 203, Bremerton, WA 98310, Phone: 360-792-1015.

Kingston, 26001 Barber Cut-Off Road, No. C-1, Kingston, WA 98346, Phone: 360-297-7050.

Port Orchard, 1880 Pottery Ave., No. 100, Port Orchard, WA 98366, Phone: 360-895-9090.

Poulsbo — North Kitsap Medical Center, 20730 Bond Road NE, No. 106, Poulsbo, WA 98370, Phone: 360-779-3764.

Poulsbo — Village Medical Center, 19319 7th Ave., No. 108, Poulsbo, WA 98370, Phone: 360-779-3777.

Silverdale, 2400 NW Myhre Road, No. 102, Silverdale, WA 98383, Phone: 360-613-1834.

Physical therapy can improve your health; relieve pain

One of the offerings at Kitsap Physical Therapy is a Senior Fitness Pilates Program which focuses on spinal stabilization/ osteoporosis and fall prevention. Contributed photo


A health renaissance is taking place in America as more people are embracing aging

well and being proactive rather than reactive about their well-being. Prevention has become the focus, and many aging Americans are turn-ing to time-tested methods for keep-ing their bodies and minds healthy so they can live longer, higher-qual-ity lives.

Kristen Johnson, certified person-al trainer, registered dietician and nutrition expert at www.ontargetliv-ing.com points out five time-tested strategies for aging well:

• Daily exercise“Daily movement is the real foun-

tain of youth. It keeps us healthy from the inside out,” said Johnson.

She notes that quality over quan-tity is what really matters.

“When it comes to improving over-all fitness, high-intensity exercise for a short amount of time may be much more beneficial than low intensity for a long amount of time,” Johnson said. “Research suggests that fat-burning hormones like human growth hormones and testosterone are stimulated by high-intensity exercise, while fat-storing hormones like cortisol may be lowered.

Try increasing the intensity and frequency of your exercise, while decreasing the time spent.”

• SuperfoodsThe foods you eat influence how

you look and feel, from glowing and confident to lethargic and sick. Selecting foods that people have eaten historically as nutritional powerhouses can help boost overall wellness.

“Superfoods are nutrient-rich foods, such as fruits, vegetables, ancient grains, healthy fats and lean proteins,” said Johnson. “These foods naturally contain high amounts of antioxidants, vitamins and minerals, which all contribute to healthy aging.”

A few to focus on:• Carrots, squash and sweet pota-

toes are extremely beneficial for eye and skin health, thanks to high levels of beta-carotene, a type of vita-min A.

• Any brightly colored fruits and vegetables will have an abundant amount of antioxidants, and these help prevent oxidation and cell dam-

age. Examples: raspberries, kale and cabbage.

• Carbohydrates like healthy grains, beans and potatoes help pro-duce serotonin, a calming hormone that helps fight stress and anxiety’s negative effects.

• NutrientsSupplements help fill nutritional

gaps, especially as the aging body

requires greater amounts of certain vitamins and minerals. Johnson points out the importance of omega-3s for aging well.

“Omega-3 fats are essential for get-ting you healthy from the inside out, all while helping improve hormonal balance, brain health, weight loss and metabolism,” she says. “Omega-3 fats are also extremely helpful for

healthy skin, hair and nails.”Her favorite? Nordic Naturals Cod

Liver Oil. “This contains EPA and DHA, both of which contribute to a healthy heart and brain,” she says. “Cod liver oil also helps improve cellular function, energy and mood. Did you know cod liver oil can actu-ally taste good? Try their delicious orange flavor.”

• Sleep“Chronic lack of sleep is one of the

fastest ways to age the human body,” Johnson says. “Lack of sleep can have a huge impact on the appear-ance of skin, causing fine lines, wrinkles and dark under-eye circles. Not getting enough sleep can also cause your body to release a stress hormone called cortisol.”

She notes that adequate sleep can positively influence cognitive ability, mood, weight loss and skin rejuvena-tion, so it should be a top priority for an aging-well routine. While the right amount of sleep will vary between individuals, the goal for most adults is around 7 to 8 hours a night.

• Social activityHuman interaction can decrease

as people age, but it’s more impor-tant than ever to form and maintain bonds with others. Participating in social activity is a fun way to enjoy life and reap real health benefits.

“The American Medical Association has noted that stress is the basic cause for more than 60 percent of all human illnesses and diseases,” says Johnson. ‘”When you are socially active and surround yourself with people you enjoy, you may be less likely to feel lonely, unhappy, or unfulfilled, all of which can cause unwanted stress.”

Finally, there’s no need to become overwhelmed; start an aging-well routine by taking one small step and building healthy habits over time. This is what will lead to long-term success.

“Remember that it’s never too late to start living a healthy and happy life,” Johnson says. “Give yourself more reasons to smile and laugh! Did you know research suggests that happy people live longer, healthier and more fulfilling lives?”

(Story by Family Features)

Regular exercise is an important part of good health, regardless of age. Daily movement, even a 10 minute walk, can improve your healthy Contributed photo

Disease prevention is a focus for many aging Americans

Superfoods influence how you feel. Snacking on carrots is just one way to improve your health. Bright colored foods have an abundance of antioxidants. Contributed photo



W hat’s on your play list?Don’t be surprised if that’s

the question you’re asked when you visit Liberty Shores Senior Living and Harbor House Memory Care Community in Poulsbo.

That’s because the staff at the com-munity has just begun an innovative new music program for residents who have Alzheimer’s or memory issues.

Based on a recent national Internet video called “Alive Inside,” Liberty Shores social worker Tarah Threde gained permission to begin a pilot pro-gram of personalized music for some residents.

“It’s aimed at the residents who don’t talk or engage,” Threde said. “We meet with their family members and get an idea of the kinds of music they once enjoyed. Then we load it on an iPod and using earphones, we let the resident listen to their personal-ized music.”

For one resident who is in her 80s and has severe Alzheimer’s, the results were immediate, she said.

“She’s someone who rarely opened her eyes or looked up,” Threde said. “She never smiled. But once she heard the classical music that her husband brought in for us to play, she lifted her head. And then she began to smile.”

The music enters the brain through a portion of the brain that is the last to be affected by dementia, Threde said.

“There’s a science behind it,” she said.

Threde and others at Liberty Shores are now working to expand the pro-gram to other residents - - those with memory loss and anyone else who wants to participate. They plan to work with resident’s families and build up their music library.

“It takes some time, because we have to meet with families to get a resident’s play list, then download or record it on an iPod, and then get ear-phones,” she said.

Kay Pursey, director of marketing for Liberty Shores, said the husband of the Alzheimer’s resident was so thrilled to see his wife react to the music.

“He hadn’t been able to reach her very often,” Pursey said. “It meant so much to him. “Music soothes the soul.”

Liberty Shores and Harbor House

opened in 1996 due to a need for elder care residential homes in the Poulsbo area. It is licensed for 112 beds and has 58 apartments and 46 units for memory care.

Liberty Shores features private apartments ranging from studios to two bedrooms. Residents are invited to furnish their places with their own belongings and treasures.

There is 24-hour on-site licensed nursing care to provide a wide range of medical care services. Residents receive three daily meals served restaurant-style including a variety of regular and specialized diets.

The community has brand new car-peting and community areas are being remodeled to add fireplaces and nooks throughout the building to help resi-dents feel at home.

There’s transportation for shopping, scheduled medical appointments and recreational outings.

Full-time social workers are on staff to provide emotional and interpersonal support to residents, and to keep fami-lies apprised of the residents’ needs.

Two activity professionals coordinate an array of recreational programs that are offered every day. The community has maid and laundry services and various recreation and exercise areas.

If a resident is in the mood for a

make-over, there are on-site beauty salon and manicure services. A 24-hour snack bar is stocked with nutritious snacks and drinks for self-service access. And a respite stay option is available in a furnished apart-ment for short-term residency.

At Liberty Shores, there is a month-to-month rental agreement with no buy in requirements. The center is locally owned and managed by Northwest Care.

Specialized care options include:• Vacation coverage: Vacation stays

can range from a number of days to a few weeks offering care and supervi-sion while the caregiver is away on a business trip or vacation.

• Hospital discharge: Offering post-hospitalization stay in a furnished apartment with all the assisted living services needed as part of a successful transition from hospital to home.

• Trial stay: Use a short term guest stay to give the community a test-drive.

• Hospice care: Liberty Shores fully embraces the Hospice concept of dig-nity and comfort offering extensive assisted living support services under cooperation with a local Hospice pro-vider.

Harbor House Memory Care is located adjacent to Liberty Shores and

offers comfortable private and semi-private rooms which are furnished or can be furnished with residents’ per-sonal belongings.

Harbor House has three floors and offers security in housing and health care to aid in residents’ comfort and ensure their health and safety. It is designed to maintain the resident’s independence and focuses on comfort and familiarity.

Residents are encouraged to bring along family photos and there is a common area with “memory stations” that encourage individual and group activities.

Renovations are underway to include a community room which will include a coffee bistro and large-screen TV.

Activities include board games, Bible studies, exercise classes and day trips and outings.

Outside, there is a courtyard that features gardens where residents can grown their own flowers and veg-etables.

Harbor House Alzheimer’s Community also offers day care and respite care for all stages of dementia patients.

And as in years past, the Liberty Shores and Harbor House received a Superior State Survey Inspection in 2014, something it has garnered for the past 13 years.

For that, a team of state licensers spend several days checking compli-ance in all aspects of medical care, emotional well-being, psychological support, activities, dining services, diets, laundry services, physicians’ orders, personnel files, staff training and more.

“We are proud of our team for receiving another perfect survey,” said Pursey.

Pursey and others at Liberty Shores and Harbor House invite anyone to come out and tour the center. There’s even a complimentary lunch if you time your visit right.

Liberty Shores is located at 19360 Viking Ave. NW, Poulsbo. Call 360-779-5533 for more information.

Find out more at www.libertyshores.com. And visit the Liberty Shores Facebook page for a narrative about the center’s personalized music pro-gram.

Liberty Shores offers a variety of services to elderly

This is the veranda at Liberty Shores. The view from the deck is just one of the great things that residents enjoy. Contributed photo



It’s a common scenario these days. Your elderly parent lives miles away

and you’re worried about their safety and ability to stay living alone in their home.

But every time the subject comes up, they insist that they’re not ready to go to an assisted living home or a nurs-ing facility.

It’s a problem. But, here in Kitsap County, there’s a solu-tion.

Enter Martha & Mary’s AT HOME program.

“There’s a number of ways that AT HOME can be used,” said Monica Sorenson, AT HOME client manager for Martha & Mary, a Poulsbo-based company. “It may be something very short term. Or it may be care that is ongo-ing.”

In the case of an aging parent with no family near by, or no family members that can care for the parent, AT HOME can pro-vide a licensed, state certified home care aid who will go to the home and perform duties from medication checks and bathing, to cleaning and shopping for the aging person.

In other cases, it may be someone who has had surgery and needs short term help with things like getting up and getting dressed.

“Most of our clients are older,” Sorenson said. “But we have younger clients, too. In one case a woman broke her shoulder and needed help just to wash her hair.”

One of the biggest needs is respite care for the regular caregiver.

“Sometimes a family member is caring for the older adult,” said Sorenson. “But they need a break. Especially if the person has issues with dementia. In those cases, we can send someone in so that the family member can take a day off, or can go on vacation.”

Currently, Martha & Mary has about 120 older adults that they are assisting.

For Barbara Talbot, Martha & Mary’s AT HOME program has been the answer to her needs.

Talbot, who just turned 94, still lives in the home where she and her husband shared their lives since 1973. The Kingston area home, with a waterfront view and a glimpse of the Seattle skyline, is just that — home.

So, when her husband Louis passed away in December, Barbara just assumed she’d have to go live in an assisted living center.

She was familiar with the AT HOME pro-gram because her husband used its services to get him back and forth to dialysis appoint-ments.

“My son in Alaska didn’t like the idea of me being alone in this house,” Talbot said. “But when we discovered that Martha & Mary could send someone to the house to help me every day, our problem was solved. It made all the difference in the world.”

Since December, Talbot has had someone with her from 8 a.m. to 2 or 3 p.m. seven days a week. She has three caregivers who alternate days. And no matter what day it is, they keep busy.

Sometimes it’s chores like laundry, cook-ing, or going to the grocery store. Other times it’s something more fun.

“We like to read together and take walks,” Talbot said.

On a recent Thursday, Talbot’s caregiver Carmina Johnson and she were contem-plating whether the rain was going to keep them from their daily one-mile walk.

“I love getting out and I walk up and down this street where the traffic is slower,” Talbot said. “And I know practically every-one we run into because I’ve lived here so long.”

Talbot admits that at first she resisted help.

“I felt I didn’t need it,” she said. “Then, I decided to just enjoy it. If you’ve got some-one to help you, let them do their thing.”

She admits that her caregivers have become like family now.

“They’ve met my children, grandchildren and great-grandchildren,” she said. “I have family coming by all the time.”

Johnson also takes Talbot to church in Port Ludlow.

“Just whatever I need, she’s willing to help,” Talbot said. “We even had a spa day

the other day. I had my ears pierced and got a manicure.”

Recently, Talbot’s grandson and his wife moved into the basement of her home. They both work, so she still needs someone there during the day and loves that Martha & Mary AT HOME caregivers can do that.

But now she also has someone nearby throughout the night.

“I’m a lucky person,” she said. “Staying in my home means so much to me. I don’t want to think about leaving here. And now I don’t have to.”

For caregivers, Martha & Mary offers a program for individuals to become certified home care aids. It includes examinations, skills tests, and a very complete background check.

“We have the resources to fingerprint and do local and federal background checks,” Sorenson said. “And we check driving records.”

Home care aids also take continuing education courses and have to be certified annually.

In most cases, the clients pay from their own pocket for the services, however there are a few programs where financial assis-tance is available, like for veterans. Other times, individuals have their own personal long term care insurance that will pay for the care. On average, services are $25 an hour.

Patients’ needs are met, whether it’s a few hours a week, or 24-hour care, Sorenson said.

And, in some cases, it’s a family member who gets certified so that they can be paid for caring for their aging relative.

“Clients can have someone come in help them with bathing a couple times a week, or they can have someone there 24 hours if needed,” she said.

AT HOME offers both 24-hour live in care, where the caregiver actually has a room and sleeps on site, or 24 hour care where caregivers work in shifts and there is someone awake with the client at all times.

“That’s especially important in cases where the client has dementia and lives alone because they may get up in the middle of the night and begin wandering,” Sorenson said.

What’s so important about the program, according to Sorenson, is that Martha & Mary’s client services managers work to make a good match between caregivers and clients.

“There are times when the parent is angry because they think their son or daughter should be providing the care,” she said. “They don’t want a stranger in their

house. We carefully do a match until we find the perfect person.”

In fact, the client and the caregiver often times become good friends.

“They (clients) become attached to their caregivers,” she said. “And visa versa. Our caregivers wear street clothes and so they just look like a friend when they are out places like the grocery store.”

Another service that Martha & Mary offers is in-home assessments of an elderly person’s needs. Through its Geriatric Care Management program, a certified geriat-ric care manager goes to the home and becomes the advocate for the aging person.

According to Carrie Mulcahy, AT HOME director of Geriatric Care Management, the visit results in determining what the indi-vidual is capable of doing, and what level of care they need.

In some cases, clients are referred from family members who are concerned for their elder relative. Other times clients are referred to them through the Health Home Program, a state-funded care program that targets individuals who repeatedly are being seen in emergency rooms or who are assessed to be at high risk of needing repeated medical care.

Mulcahy said while future funding for this program may be in question, clients who are seen will be assessed and an action plan is created for them.

“These are oftentimes people who don’t have a primary care physician and they haven’t been screened for things like cancer, or had immunizations,” she said. “The goal is to get out in front of their issues to help them stay well and out of the hospital.”

It may result in a diagnosis and treatment for such things as diabetes. Or treatment may address things like nutrition, mental health or substance abuse.

“There’s a lot of education that goes along with this program,” she said.

The program also helps clients who have been hospitalized transition home with the medicines and other needs.

“We do care coordination,” she said. “That means when someone is released from the hospital, we make sure that they have what they need where they are going, such as the medications, and that they get to their doctor’s appointments down the road.”

Mulcahy says the starting point for any-one with an elderly relative is to ask wheth-er their loved one is safe where they are.

To find out more about these programs, go to www.marthaandmary.org/home-care/index.html, or call Sorenson at 360-204-3039, or Mulcahy at 360-394-5458.

Martha & Mary’s AT HOME program offers options

Leslie Kelly Photo

Barbara Talbot, left, and her caregiver Carmina Johnson.


Like FamilyExceptional in-home care that helps seniors remain independent in the comfort and security of their own home.

Contact us at marthaandmary.org/home-care or 360.871.4425


By MEGAN NIGHTINGALEAuD with Peninsula Hearing

T innitus treatment comes of age as developments in brain imag-ing research reveals underlying

involvement of deep brain structures in the occurrence and maintenance of severe Tinnitus. This means we have much improved

information on why some people are more bothered by their tinnitus than others. If you or someone you know is severely impacted by having tinnitus, you or they are NOT alone. Tinnitus and hearing problems are

the number one and two highest rank-ing chronic disabilities among Iraq and Afghanistan war veterans. The Veterans Administration is one of the leading inves-tigators into the causes of severe tinnitus and how it can be managed and treated.

Brain imaging has revealed that activa-tion of the older part of our brain (the mid brain) happens when anyone with tinnitus first perceives the tinnitus signal.

The limbic system and hypothalamus control our reactions (fight or flight) and our emotion or feelings about unknown signals such as tinnitus. Our autonomic

nervous system revs up also and treats the tinnitus sound as a threat, getting the body ready to fight it or flee much as it

would a threatening animal, which means we feel stress as our heart beat increases, our palms become sweaty and so on.

These very old systems of the brain normally operate without our conscious attention and are what kept us alive in the old days when running was meant to save us from being eaten!

These areas of the brain become much more active and more continuously so in people who are severely affected by tinni-tus. Having these brain systems “on” con-stantly is very stressful, causing insomnia in some due to the lack of our brain and body’s ability to relax.

Research into other areas of treatment such as the treatment of chronic pain has also helped in the development of new and more effective treatments for severe tinnitus. The most effective tinnitus treat-ments involve three major areas: sound treatment, habituation training and cogni-tive therapy.

Sound treatment with hearing aids, sound generators or household stereos is used to reduce the contrast between the surrounding sound environment and the tinnitus signal.

Think of a single candle in a dark room.

The candle seems very bright in the dark, but turn on the lights and the candle does not seem so bright anymore. Habituation training and counseling work to address “Tinnitus infrastructure,” the brain rewir-ing through the mid brain that makes tin-nitus so bothersome.

The goal here is to retrain the limbic and autonomic nervous systems to stop reacting to the tinnitus signal (habitua-tion).

Counseling is aimed at addressing and neutralizing the negative emotional associ-ations with the tinnitus signal. Counseling involves modifying negative thoughts related to the tinnitus, teaches attention control, relaxation techniques (often with music) and is very effective in combina-tion with habituation training.

All three in combination seek to make unacceptable tinnitus acceptable, to help those severely affected by their tinnitus make it a non-issue.

If you or someone you know is seeking help for their Tinnitus, Peninsula Hearing Inc. is now accepting new patients for tin-nitus treatment.

Tinnitus – making the unacceptable acceptable

Now is the time to pay more attention to your healthBy JAN JACKSONSpecial to Sound Publishing

D on’t wait for the perfect set of circumstances to give your health attention. Rather than

waiting to feel motivated you need to start doing something. These are simple steps to a healthier you.

• Take responsibility • Stay in the present• Set weekly goals • Don’t wait for motivation• Move more• Track what you eat• Choose foods in their most natural

state• Review/modify your goalsTake personal responsibility for your

health and fitness journey. If you don’t take responsibility for your health, who will?

Stay in the present moment. The choices you made yesterday might have been better than the day before, but at this point it doesn’t matter.

Focus on the choices you intend to

make today. It is up to you to choose how you will move forward.

Set weekly goals: Writing goals down on paper significantly increases the likelihood you will follow through. Take a few minutes at the beginning of each week to write your health/fitness goals.

Be honest with yourself when set-ting goals. Make certain your goals are specific, measurable, realistic, and time-phased. It’s very important to set goals which are realistically achievable.

You will find it much easier to move forward if you experience success rather than failure.

Example: I will walk 10 minutes three of the seven days this week.

Don’t wait for motivation. It’s better to do something than to do nothing at all. Tell yourself you will do something for 10 minutes only.

At the 10- minute mark mentally check your motivation. In most cases motivation has increased significantly and you will feel like doing more. Motivation to exercise and eat healthy varies from day to day.

It’s much like the motivation or lack of motivation you feel going to work daily. If we only went to work when we felt like it we would be in trouble.

Move more: Even if it’s for 10 min-utes, get up and move. Some activity is better than no activity.

Here’s some ideas: brisk walk around the neighborhood or workplace; walk up/down steps; clean off your desk; scrub your tub; cut the lawn; wash your car.

Write down what you eat. By simply writing it down, you will become more aware of your mindless eating and the choices you are making.

This can be as simple as pencil and paper or using one the many food-tracking phone Apps. Whatever method works for you, commit and do it.

Choose and eat foods in their most natural state. When grocery shopping or when you are out and about and you feel the urge to grab food ask yourself “What were the original ingredients and how was this processed to become the end product?”

A good example would be Doritos tortilla chips. It started as corn but how many manufacturing processes did it go through to end up on the grocery shelf?

The more natural the better. You don’t need to complicate this.

Review and modify your goals as nec-essary. This is an important step often overlooked.

Taking a few moments to identify what helped you achieve your goals and what obstacles are in your way is neces-sary for problem solving.

Your life will be full of ever chang-ing situations. You need to learn to modify and adapt your health and fitness accordingly.

About the author: Jan Jackson, an American College of Sports Medicine (ACSM) certified personal trainer since 1992, oversees the train-ing staff at the Poulsbo Athletic Club. She can be reached at the Poulsbo Athletic Club at 360-779-3285.

Dr. Megan Nightingale

Contributed photo


360-779-5533 19360 Viking Avenue N.W., Poulsbo www.libertyshores.com

Call and schedule a free tour and lunch and you will experience our community

� lled with warmth and new friends.

Delivering excellence in Senior Care is our game...

LIKEUS ON

S E N I O R L I V I N GLiberty Shores

M E M O R Y C A R EHarbor House

Liberty Shores & Harbor House is a trusted and de� ciency free senior care provider specializing in assisted living and memory care,

o� ering the � nest care, given by the most committed sta� .


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Healthy Living - Healthy You - 2015

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