2015 health & wellness

JANUARY 2015

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TIPS FOR EATING CLEAN

GUIDE TO HEALTHY SKIN

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NOTES4 Web Exclusive

6 Letter from the Editor

8 Contributors

10 Letters to the Editor

80 Final Word

Welcome to our special Health & Wellness issue

4 NorthSoundLife.com

LIFESTYLE17 Robin Robertson

19 Races & Runs

20 Necessities

23 Book Reviews

24 In the Know Puget Sound Food

Hub and The Electric Beet Co.

BEAUTY31 Keeping Your Skin Healthy

34 Treatments Beauty Magic

36 Make-Up Beauty Resolution

FITNESS41 Trail Inspiration

43 Getting Results Setting a Goal

44 Gear Running Shoes

NUTRITION51 Goals for the New Year

54 Body & Mind Hypnosis

56 Eating Clean

AGENDA75 Featured Event Beginners’

Yoga Course

77 Events Health & Wellness

78 Out of Town Gluten Free Expo

NOTES4 Web Exclusive

6 Letter from the Editor

8 Contributors

10 Letters to the Editor

80 Final Word

24 Community Citrine Health

25 Apps We Love

26 Five Faves Mountain Biking Destinations

28 Quick Trip Doe Bay Resort

46 Exercise 30-Day Body Blast

47 Exercise Desk Exercises

48 Body Thai Yoga Therapy

58 Breakfast Balance

60 Restaurant Guide

MEDICAL RESOURCES67 Medical Profiles

72 Hospitals and Clinics

January 2015 5

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I started somewhat haphazardly, wan-dering on the South Bay trail on a windy day with my husband and daughter. The wind was exhilarat-

ing, the air was crisp but not too cold, stray leaves ticked across the path. Walking didn’t suit me — it felt, for lack of a better word — slow. I picked up the pace, something slower than the sweat-slicked jocks who passed me, but faster than my husband who was behind me, trying to keep up with a 10-month-old in his arms. We’ll call it a jog.

Three weeks later, I was loading my little one into a stroller and putting on ancient running shoes and heading out to do this strange not-quite-run-ning, sort-of-jogging. I was ungainly and earthbound and pretty slow, but I

was enjoying myself. By Christmas, I had logged enough miles to buy myself new running shoes. I didn’t tell people. I didn’t post my progress on Facebook, I didn’t read running magazines or blogs, I didn’t have a trainer or a running club or a team. And that was all well and good until...(you’re expecting injury here, but no) my daughter refused her stroller. Flat-out refused. No amount of cajoling, bribing, begging, tears could get my pre-ambulatory girl into that damn stylish mem-ory foam-lined luxury Quinny. And then, shortly thereafter, I was happily employed. Running disap-peared for a while as I balanced a new schedule. But as a novelist whose work is often interrupted, I knew that this was just a hiatus.

And so I am back at it. I listen to podcasts when I run, which I find takes a lot of pressure off of Pandora and iTunes Radio to keep me going (I mean, that ukulele version of Somewhere Over the Rainbow is nice and all, but I’ve heard it a thousand times). I’ve gotten caught up on Serial, been through The Tobolowsky Files and have con-sumed a lot of Love and Radio. In addition to podcasts, I’m finding a renewed interest in nutri-tion, tips for cross-training, inspiration for going the long miles and remedies for the dry skin I get from running in the cold. Luckily, we have experts on hand in this special Health and Wellness issue of Bellingham Alive to help me — and you! — with all of these. Jennifer Adler’s advice about nutrition, Heather “Anish” Anderson’s inspiration for trail running and Ashley Thomasson’s tips for skin care and more make this issue jam-packed with whole-some goodness. So whether you’re in a yoga class, or climbing Galbraith on your mountain bike, or making plans for eating better and moving more in the New Year, enjoy meeting your goals with the help of our experts in this special edition.

Happy New Year!


NOTES Editor's Letter

Lori Johnson

Lori Johnson, CPFT, CNC is a certified Master Trainer and Nutritional Consultant, as well as the owner of Fresh Start Fitness Training and Nutritional Consulting. She lives and trains clients in the Sudden Valley/Bellingham area. FreshStartFitnessandNutrition.com p.43

Ashley Thomasson

Ashley Thomasson is the owner of Love Beauty, a makeup artistry company based in Whatcom County. Specializing in weddings, events, and makeup for photography, Ashley strives to cre-ate looks with her clients that reflect their person-ality and natural beauty. When she is not behind her brushes, Ashley can be seen serving on the Whatcom Coalition to End Homelessness, experi-menting in her kitchen, and finding any excuse to share good food with friends. lovebeautybellingham.com p.32

Heather “Anish” Anderson

Heather Anderson, known as Anish on trails, completed the 2,100 mi long Appalachian Trail in 2003, the 2,600 mi long PCT in 2005, and the 2,600 mi long Continental Divide Trail in 2006. She is well-known for setting the overall self-sup-ported speed record on the Pacific Crest Trail in 2013, breaking the previous record by 4 days. She gives talks all over the country about her record-setting hike. You can follow her at facebook.com/AnishHikes. p.41

Jennifer Adler

Jennifer Adler holds a master’s of science in clinical nutrition and counseling and a graduate certificate in spirituality, health and medicine from Bastyr University. She is the founder and CEO of the largest nutrition counseling practice in the US. Her new book Passionate Nutrition is available on January 16th through Amazon. Connect with Jennifer and Passionate Nutrition via her website passionatenutrition.com. p.51


NOTES Contributors

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Lise Waugh

Lise Waugh has practiced Traditional Thai Therapy since 2000, with numerous teachers from the US, Canada, UK and Thailand. Her students learn through apprenticeships and workshops. Sharing the love for this ancient system is impor-tant, as the Thai people encourage the exchange of information generously and lovingly. As a prac-titioner, she finds it necessary to honor that truth. For more info about her, visit themettacenter.org. p.48

Leigh Mcdiarmid

Leigh Mcdiarmid has been practicing Hypnotherapy in Bellingham since 2007, helping clients access their innate ability to make posi-tive changes in their lives. She specializes in weight loss, bringing the power of hypnosis together with the latest scientific research to help clients with habit change, willpower, and motivation. She is also certified in Medical Support Hypnosis, help-ing clients with issues like chronic pain, or prepar-ing for a positive surgical experience and rapid post-surgery healing. p.54

Kristie Ensley

Kristie Ensley has been a Certified Personal Trainer with National Academy of Sports Medicine for over 12 years. She holds a Nutrition Certification from Cornell University. Kristie’s training is unique in that she travels to your home or office. She specializes in metabolic training with a focus on injury prevention. Kristie has a passion for creat-ing and sharing purely delicious recipes for opti-mum health and wellness. For more information, see her website kristieensley.com. p.46

Anne-Marie Faiola

Anne-Marie Faiola is the owner of Bramble Berry Soapmaking Supplies and Otion – The Soap Bar. Her latest venture, HandmadeBeautyBox.com offers monthly beauty craft surprise boxes deliv-ered to your door for just under $30. She lives in Bellingham with her husband and two young chil-dren. For more info, see her website brambleberry.com or check out her blog soapqueen.com. p.36

January 2015 11

January 2015

Display until january 31$3.99 US • $4.99 CAN

Tips for EaTing ClEan

guidE To HEalTHy skin

fiTnEss inspiraTion

MEdiCalrEsourCEs

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January 2015




fiTnEss inspiraTion

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NORTHSOUNDLIFE.COM

January 2015




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PUBLICATIONSBellingham Alive

North Sound Life

North End Metro

PRESIDENT/PUBLISHER Lisa Karlberg

EDITOR Frances Badgett

ART DIRECTOR Kelly Slater

ACCOUNT EXECUTIVESChristine Biernacki | Kaelen Morris

Melissa Sturman | Wendy Clark

GRAPHIC DESIGNERKelsey Wilmore

EDITORIAL ASSISTANTSCait Auer | Rachel Brown

WRITERKyla Rohde

CONTRIBUTORSJennifer Adler | Heather “Anish” Anderson

Kristie Ensley | Anne-Marie Faiola | Dawn Hunter

Lori Johnson | Leigh Mcdiarmid

Ashley Thomasson | Lise Waugh

OFFICE MANAGEMENTKelli Reynolds

PROOFREADERPat Karlberg

CORPORATE OFFICEK & L Media, Inc.

909 Squalicum Way, Ste. 110

Bellingham, WA 98225

klmediacorp.com

SNOHOMISH COUNTY OFFICE6100 219th St. S.W., Ste. 480

Mountlake Terrace, WA 98043

INQUIRIES & [email protected]

northsoundlife.com

360.483.4576 x4

nslnorthsoundlife


Holiday Cheer

I picked up your magazine at my den-tist’s office, and I have to say, I love it! The photos, the articles...everything. Great work!

Susan J., email

Bellingham Alive is such a treat to receive every month. Thank you for those beautiful issues!

Kelli, Facebook

I just saw your holiday issue at my den-tist’s office. It’s so beautiful! And I love that you included latkes!

Judy S., Bellingham


Kathy Stauffer Managing Broker360.815.4718 | kathystauffer.com

IF YOU COULD LIVE ANYWHERE, YOU WOULD LIVE HERE...

Seeing is believing.

I believe...

Walking the Semiahmoo sand-spit adds life to your years.

You can live in a community without big box stores and still have everything you need.

You shouldn’t choose your home on whether it’s close to your job but rather you should choose your home for the other 128 hours in the week.

Eating fresh means... you pulled your own crab pot.

Blaine, Birch Bay and Semiahmoo,

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NOTES Letters to the Editor

Kathy Stauffer Managing Broker360.815.4718 | kathystauffer.com

IF YOU COULD LIVE ANYWHERE, YOU WOULD LIVE HERE...

Seeing is believing.

I believe...

Walking the Semiahmoo sand-spit adds life to your years.

You can live in a community without big box stores and still have everything you need.

You shouldn’t choose your home on whether it’s close to your job but rather you should choose your home for the other 128 hours in the week.

Eating fresh means... you pulled your own crab pot.

Blaine, Birch Bay and Semiahmoo,

Whatcom County... even when it rains, I shine!

4448 Castlerock Dr, Blaine $399,000 MLS#: 711095 3BD, 2BA

8563 Semiahmoo Dr, Blaine $775,000 MLS#: 716296 3BD, 2.5BA

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Robin Robertson of the Bellingham Tennis Club laughed as she said, “Owning a tennis club was never on my list of

things to do. I was in environmental science. I’m a Huxley grad.” So how did an environmental science professional with a background in waste reduction and environmental consulting end up the Tennis Queen of Bellingham? “I was always active. I was a runner and downhill skier. I had knee surgery at 13, but I still ran in high school and college.” But that knee caught up with Robertson, and she had to drop out of track her senior year in college. “I started cycling.”

With a strong commitment to fitness, Robertson and her husband, attorney Doug Robertson, spent 1990 travel-ing the world on an extended bicycling trip. “We went from New Zealand to Australia to Southeast Asia to Europe.” Afterward, they decided to move from their home in Seattle to Bellingham.

Wheels on FireWRITTEN AND PHOTOGRAPHED BY

FRANCES BADGETT

… continued on page 21

Lifestyle

LIFESTYLE

18 NorthSoundLife.comeverettclinic.com/ortho

Top Orthopedists. Close to you. There are lots of

interesting ways to get hurt. Fortunately, The Everett Clinic has

one of the region’s top orthopedics teams. Our orthopedic

surgeons perform thousands of operations every year. And

they’re highly skilled at using minimally invasive arthroscopic

surgery to reconstruct knees, fix elbows and treat rotator

cuff tears. To learn more, visit everettclinic.com/ortho.

Nothing like trying to

do the splits to remind

yourself that you can’t.

RACES & RUNSJ A N U A R Y

11Lake Samish Runs13.1-mile run & 6.5-mile run 10 a.m. & 10:15 a.m Samish Park, Bellinghamgbrc.net

17Nookachamps Winter RunsHalf marathon, 10K run, & 5K run/walk10 a.m. Skagit Valley College, Mount Vernonnookachamps.com

25Jayme Biendl Memorial Run5K run/walk10 a.m. Sky River Park, Monroebehindthebadgefoundation.org

F E B R U A R Y

15Fort Ebey Kettles Trail RunMarathon, 20-mile run, half marathon, & 10K run10 a.m. Fort Ebey State Park, Whidbey Islandnwtrailruns.com

21Fragrance Lake Half MarathonHalf marathon10 a.m. Larrabee State Park, Bellinghambellinghamtrail.com

28Smelt Run10K run, 5K run, 2K walk10 a.m. La Conner Middle School, La Connerskagitsymphony.com

M A R C H

8Padden Mudfest 6-mile trail race10 a.m. Lake Padden Park, Bellinghamgbrc.net

14Shamrock Shuffle Fun Run/Walk5K run/walk10 a.m. Port of Skagit Nature Trails, Burlingtonrunningintheusa.com

28Birch Bay Road Race30K run, 15K run/walk, 5K run/walk8:30 a.m. Birch Bay Waterslides, Birch Bay birchbayroadrace.com

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LIFESTYLE Necessities

Robin was considering a career change when the opportunity to buy the Bellingham Tennis Club came around.

“It took four years to turn it around.” The original plan was for Robin to work there for two years and go back to environmental consult-ing. But in 2001, the club expanded to five courts. “Once we built the fifth court and built quality tennis programs, we focused on fitness. And then it got fun.” So fun that Robin stuck with the BTC with no plans to leave in the immediate future.

Robin’s lifelong passion for fitness began with her mother. “My earliest memory was going to the European health spa in Seattle with my mom. I was four. I remember watching the women work out and wanting to get out and join them.” Robin’s mom is her inspiration. “She was active until she died at 97. She was a wonderful role model.” Trainers at the Bellingham Tennis Club go through functional aging classes, to learn how to work with older participants.

Despite the fact that Robertson owns and runs the Bellingham Tennis Club, she does not play ten-nis. “I can’t with my knee. But my husband Doug plays.” One day, maybe after a knee replacement in the future, she will play doubles with Doug. Until then, she remains dedicated to cycling. She leads an indoor cycling class called The Cycle Moles. Why moles? When Robertson started cycling, she had her stationary bike set up in her dark outside-access basement. Her husband joked that she was like a mole going down there for her mole ride, and the name stuck. Robertson developed a pro-gram for herself, and decided to bring it out of her basement and share it with a class. The Cycle Mole program is eleven weeks. “It does end,” she said.

The program has measurable goals and bench-marks and results.

Through the Bellingham Tennis Club, she also enjoys bringing the gifts of fitness and cycling to the community through free tennis clinics and charity events like the annual Pooch Scoot, which benefits Animals as Natural Therapy. She is cur-rently working on a fundraiser to help African families learn to build and maintain bikes. “Kids are sometimes five miles from school, and a bike makes a huge difference in their lives.” The fund-raiser is called Walk for Wheels, in which partici-pants will walk five miles and bike five miles. “You get a sense of the difference the bike makes.” The goal is to raise enough to provide ten bikes. The event will be in July or August.

Robertson’s feeling about fitness is summed up in the work she does. “I want everyone to live a rich and full and healthy life like my mom.” Robertson not only lives this philosophy, through her work, she helps other people do just that.

… continued from page 17

January 2015 21

Who Knew? History of Activity

Snowboarding Legacy

At a time when resorts were

banning snowboarders, Mount

Baker was the first ski area to

welcome them. The Legendary

Banked Slalom started on Baker

in 1985 and remains one of the

most prestigious snowboard-

ing events in the country. There

is no cash prize in the LBS.

Participants are chosen on a

lottery basis, and the only tro-

phies are a roll of duct tape and

a Carhartt jacket.

Ski-to-SeaIn 1911, intrepid athletes ran, skied and climbed from Bellingham to the top of Mount Baker and back. The race was canceled when someone fell into a crevasse. Local organizers reconsidered and started the race again in 1973 the weekend of Bellingham’s Blossom Time Festival. The original proposed legs of the race were skiing, mountaineering, horseback rid-ing, water skiing, running, fish-ing boat and sailboat racing.

Skagit Highland GamesThe “heavy” events at the Skagit Highland Games in-clude the caber toss, the ham-mer throw, the stone throw and the sheaf toss. Another test of athleticism is the Maide Leisg, in which two partici-pants sit with the soles of their feet pressed together and try to pull each other up with a stick. The games represented at the Skagit festival all find their roots in the clans of Scotland centuries ago.

Outdoor Outfitters

93 years ago, Ira Yaeger start-

ed selling outboard motors out

of his home. He moved to a

store in downtown Bellingham

and added hunting and fishing

equipment. While Bellingham

was stocking up on its

Winchester rifles and Montague

bamboo fishing poles, Mount

Baker was busy with snowsho-

ers and long-boarders, the orig-

inal wooden skis.

Being Mortal: Medicine & What Matters in the End by Atul Gawande304 pagesMetropolitan Books, 2014

Is stinging nettle for allergies or joint pain? What will help with this head-ache? Gladstar takes you through her best herbal remedies and how to use them most effectively. A good guide for the pharmaceutical-shy.Rosemary Gladstar is known for her clear, practical advice and her deep knowledge of herbal remedies. Whether using herbs for cooking or medicine, she can match your ailment with just the right herb.

Gawande is one of the leading medi-cal commentators of our time, a physi-cian at Boston Children and Women’s Hospital whose essays have been widely acclaimed for their clarity and insight. Being Mortal is no exception, as he grapples with the overuse of cookie-cutter medical procedures that may pro-long, but don’t enhance, our last years. A powerful and evocative book about life, death and the space in-between.

Book ReviewsIf your New Year’s resolution is to focus on your health and well-being,

these selections should help you get — and stay — on the right track.

WRITTEN BY FRANCES BADGETT

Herbs for Common Ailments: How to Make and Use Herbal Remedies for Home Health by Rosemary Gladstar128 pagesStorey Publishing, 2014

January 18, 4 p.m.COLLEEN HAGGERTYVillage Books1200 11th St., Bellingham

Villagebooks.com

Haggerty will read from her memoir A Leg to Stand On: An

Amputee’s Walk Into Motherhood. After losing her leg in a car accident in high school, Haggerty had to learn to navigate the world again, includ-ing motherhood. This is the story of transformation and inspiration.

January 22, 6:30 p.m.CHUCKANUT RADIO HOUR 8TH ANNIVERSARY SHOWHeiner Theater at Whatcom Community College237 W. Kellogg Rd., Bellingham

Villagebooks.com

Chuck Robinson has brought us all together around the radio as in the old days time-and-time-again. The Chuckanut Radio Hour host has interviewed notables and locals for 8 years now. Come and celebrate this local treasure and his great show.

January 2015 23

LIFESTYLE In the Know

Women of Whatcom, Skagit and Island counties have an excellent option for healthcare that isn’t well-known up here — Citrine Health. Formerly the

Positive Women’s Network, this one-stop well-ness and health center has been in operation for 20 years. Executive Director Kerri Mallams said, “We changed the name because we also have pro-grams for men.” There are several programs under Citrine’s umbrella — the Washington Breast and Cervical Health Program, the Women’s Wellness Center, the Bra Shop and Food Assistance. The Washington Breast and Cervical Health Program assists women financially and emotionally through biopsies, screenings, mammograms, colonoscopies and more. The Women’s Wellness Center is a fit-ness, nutrition and wellbeing center that provides fitness equipment, personal trainers, nutritional counseling, massage, hypnotherapy, belly dancing, barre, yoga, reiki and other services to members on a sliding scale. “The scale slides to zero,” said Mallams, giving women of all financial levels and differing backgrounds much-needed access.

Bright Jewel Citrine Health


Bellingham’s New BeetThe beauty of being Whatcom County is that we can whip up a

fresh veggie smoothie with local organic produce year-round. The

owners of Bellingham’s newest juice bar seem to be onto our big

secret. The Electric Beet and Juice Co. opened in December inside

Terra Organic & Natural Foods at the Bellingham Public Market. The

co-owners, Sara Southerland and Kara Marklin, will serve up fresh

smoothies, juices, and breakfast and lunch treats with an emphasis

on local ingredients.

Southerland works as the food and farming manager at

Sustainable Connections. The juice bar seems a natural fit with her

work promoting and supporting local farmers. The Electric Beet

and Juice Co. is the first local business to use The Puget Sound

Food Hub, a service that connects local farmers with restaurants.

Puget Sound Food HubCalling all farmers, ranchers and restaurateurs — Bellingham

has a new way to connect you. The Puget Sound Food Hub co-

ordinates business-scale buyers with farms and ranchers online.

The restaurants pick up their produce or meat at a central hub.

The buyers choose a delivery date and pay one invoice online,

and farmers receive orders by email with a delivery deadline.

Customers can order from multiple farms, which makes food

delivery a streamlined, simple process. Farmers save money by

not having to deliver to individual businesses. And that’s what

we call a win-win.


LIFESTYLE In the Know

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iTriageFREE

iTriage has a symptom finder and dizzying list of illnesses and conditions. The app also lists doc-tors, facilities, procedures, hotlines, medications and more.

The newest addition to Citrine Health is The Bra Shop, which sup-plies women (and men) post-mastec-tomy with low-cost or free prosthetics. “Women on Medicaid and Medicare have no place to go north of Seattle for prosthesis.” Fitting women with pros-thetics requires certification, for which The Bra Shop is finalizing the applica-tion process. Until then, there is no aid to them for providing the service. The fitting process takes approximately an hour for each person. Most of the pros-theses are donated or gently used sec-ond-hand items. The American Cancer Society has also donated bras and pros-thetics which, Millams said, “Has been a really great thing.”

Citrine’s physical home is The Wellness Center in Everett, which just moved to a newer, larger location. The bigger space gives the community a few more amenities. “Just across from The

Bra Shop in our lobby is our consign-ment store.” The artwork is all by local women, and there is a huge fair trade area. “Fair trade is good for the people who make it, and great for those who buy it. It’s good for everyone involved.” There is also a low-cost event space which can be used for public meetings, nonprofits and other community events. Mallams is enthusiastic about serving the community in a broad, holistic way that includes community organizing, participation and more.

“We are unique,” Mallams said. “We grew to address needs as they appeared — food, healthcare, free trade and bras.” The benefit to the surround-ing communities is tremendous.

Mallams and her staff are welcom-ing, open and approachable, making Citrine a great option for women seek-ing more than just a fitness center or a clinic, but well-rounded healthcare.

MOUNTAINBIKINGDESTINATIONS

GALBRAITH MOUNTAINWHATCOMThe granddaddy of all mountain bik-ing destinations, Galbraith has many challenging but rewarding trails. Maintained by volunteers (many of whom you can meet along the trails), Galbraith isn’t just a great place to mountain bike, it’s an excellent model of balance between the interests of developers and cyclists.

1

FIVEFAVES

LIFESTYLE Five Faves

LAKE PADDENWHATCOMPadden is a popular destina-tion for locals, and it’s not hard to see why — the beauti-

ful park welcomes all kinds of activities from tennis to trail running. Challeng-ing as you want it to be, Padden is a versatile mountain biking destination. Beginning, intermediate and challeng-ing trails are all available for your riding level.

SEHOME ARBORETUMWHATCOMThe snaking switchbacks and steep climbs make Sehome a

great place to cut your teeth on moun-tain biking, or go all-out on a challeng-ing ride. The views from the tower are beautiful, and the setting is forested and refreshing for being in the middle of town.

BLANCHARD MOUNTAINSKAGITScenic views, winding trails and lots of variety character-

ize a good ride on Blanchard. Good for the intermediate rider, the trails aren’t very difficult, but they are steep coming down.

HEART LAKESKAGITBeautiful trails that wind through old forest overlook-

ing a placid lake, Heart Lake is a great place to try your hand at mountain biking. There are some trails designated hiker-only and some areas of private property surrounding the trails, so pay attention to signs.

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January 2015 27

3121 Squalicum Pkwy • Bellingham, WA 98225 • 360-734-6760

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Over 25 Years in Bellingham

Hugging the tip of Orcas Island, Doe Bay is a quiet place. The center includes houses, cabins, yurts, a hostel, campsites and a lodge. Offering Vinyasa Power yoga,

Nidra and Hatha yoga classes, Doe Bay is a perfect place to pack up your mat and get away. The café serves healthy, delicious food to fuel your asanas. Owners, Joe and Maureen Botherton are welcom-ing and friendly. Joe came to Doe Bay as a teenager in the 1970s, and had the opportunity to purchase the resort in 2002. The Bothertons have stayed true to the spirit of Doe Bay, enhancing its qualities as a meditative retreat. Casting themselves more as stewards of a natural treasure than just business-people, Joe and Maureen have kept the footprint of the resort small and manageable — and as afford-able — as possible. Their website often announces deals and discounts on weekend packages, so watch for those. Doe Bay is also a popular wedding des-tination, and is equipped with all the amenities needed for a picture-perfect day.

Where to stayThe accommodations at Doe Bay reflect the resort’s light footprint and strong relationship with the natural surroundings. The woods sur-rounding Otter Cove are dotted with tent camp-sites. Yurts are sprinkled among the tent sites, with three along the beach. The community facili-ties are surrounded by guest cottages, and there are guest cottages near the upper baths as well. Some guest cottages have wood-burning stoves and some do not — check before booking. There are also ample car-camping sites, in addition to the yurts and tent sites.

Where to eatThe Doe Bay Café is absolutely worth a trip even if you aren’t staying at the resort. The cafe is in the main lodge and serves fresh, healthy meals, many of which are sourced from an on-site garden and greenhouses. Not only is most of what they

serve grown on-site, the café is staffed by foodies who create excellent and imaginative cuisine. Open Friday evenings, Saturdays and Sundays, the café serves breakfast, brunch and dinner. The Executive Chef is Jon Chappelle of Seattle.

What to doMost guests come as part of a retreat or group event, but families and individuals also enjoy the amenities at the resort. Activities include: soak-ing in the thermal hot springs, massage, sailing, hiking and regular yoga classes. There’s also a playground for the kiddos, a stage and regular live performances and much more. Doe Bay is also a good starting place for exploring the rest of Orcas Island, which is packed with great activities, including galleries, whale-watching, bicycling tours, sailing, kayaking, fishing, golfing and more.

Getting thereThere are a few options for getting to Orcas: San Juan Airlines offers daily flights into Eastsound. Most travelers arrive by ferry, which leaves from Anacortes. Double-check your destination, and make a reservation in the high season (May-September).

Corner of Inspiration: Doe Bay WRITTEN BY FRANCES BADGETT


LIFESTYLE Quick Trip

w

Health & Harmony for Body & Home

HEALTH FOR YOUR BODY

Tired? Not feeling well?Struggling with health issues?Confused about what supplements totake or what foods to avoid?Not finding health answers?

Biofeedback provides valuablenutritional information about how tobalance and nourish the body. “A per-sonalized wellness plan addresses every-one’s unique health needs.” An office visit with Jan includes a nutritional scan using state of the art biofeedback tech-nology. The biofeedback process scans the electrical system or the meridians in the body.

For more information, view video at: www.jantempleton.com/services.html

HARMONY FOR YOUR HOME

Too much stuff, not enough time orspace? Always stressed out? Livingin chaos? Constantly losing things?Embarrassed to have guests? Downsizing and don't know where to start?

Jan and her team can offer professionalorganizing and Feng Shui* skills to beautify and enhance one’s home and health in many different ways:• Seasonal de-clutter and home beautification

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rightnew year Start the

Exercise and eat well. Pick your favorite active activities to create a fitness plan that works for you! Walk the dog, go to the gym, take a

hike, or work in the garden. It doesn’t take a lot to see a difference. Just 30 minutes a day five times a week will bring results. Add in a healthy diet and you’ll see benefits such as weight loss, lower blood pressure

and cholesterol levels, reduced stress and overall better health. Visit familycarenetwork.com to find a clinic near you:Anacortes • Bellingham • Birch BayEverson • Ferndale • Lynden • Mount Vernon

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DISCOVER Your Passion!

The New Year is a beautiful time to re-fresh, re-start, and focus on what really matters. Although I have never been

a person to jump on the “resolution” bandwagon, I always love and relish in the scent of possibility each New Year brings.

When looking forward to each New Year, one of my favorite things is to take a step-back and reflect on my goals; not just what I’d like to see hap-pen but how I’m going to get there. Commonly, a focus on body, self and health is a theme I see throughout these yearly new beginnings. Creating a solid foundation is integral to long-term suc-cess. Here are my tips for taking care of your skin for the long-haul.

Keep your skin healthyWRITTEN BY ASHLEY THOMASSON

PHOTOGRAPHED BY BECKI WALKER

continued on page 33 …

Beauty

BEAUTY

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Understanding Your Skin-Type

The first step to taking proper care of you skin is understanding your skin type and using products accordingly. Here is a quick guide to finding your skin-type:

OILY SKIN: often enlarged pores, shiny or thick complexion, frequent blackheads and other blemishes

DRY SKIN: almost invisible pores, dry patches, occasional redness, more visible lines and wrinkles

COMBINATION SKIN: enlarged pores, extreme dry patches in some areas and extreme oil in others (such as the T-zone)

NORMAL SKIN: the least problematic, even tem-pered between oily and dry, invisible pores, no sensitivities

SENSITIVE SKIN: dryness, redness, irritation, burning

Many factors can affect your skin type such as your age, hormones, environment and stress. Although most of us tend to maintain one skin type throughout, we are all subject to change. So, if your current skin care routine isn’t working, take a step back, re-evaluate and adjust to meet your current needs.

Proper Moisturization

Regardless of your skin type, properly moistur-izing your skin is of the utmost importance! Moisturizer doesn’t just re-hydrate, it can protect your skin from harmful environmental elements

and allow your skin to soak up essential vitamins and minerals. For oily-normal skin, opt for an oil-free moisturizer and for normal-dry skin, pick an oil-rich moisturizer. If you have combination skin, some (but not many) moisturizers are specific to you, but if you can’t find one that works well for your differing needs, try treating your dry and oily spots separately. And if you have sensitive skin, go for a product that is hypo-allergenic and fra-grance-free. Be sure when moisturizing that you don’t just focus on your face — include your neck as well, it is just as important!

Take Care of Your Skin From the Inside Out

One of the most important things you can do for your skin is to take care of it from the inside out. Foods that are rich in Vitamin C (such as berries, citrus fruit, and dark leafy greens) can help brighten your skin tone and create collagen, allowing your skin to absorb moisture. Foods rich in Vitamin A and carotene (carrots, squash, kale) have skin repairing properties. Food rich in Omega-3 and Vitamin E (salmon, olive oil, avo-cado, nuts) can also produce moisture while heal-ing skin tissue. But most important above all is to hydrate your body with water! Not only will water naturally moisturize you, enough water (4-8 cups a day) will knock out waste and toxin build-up in your skin, creating a cleaner, brighter complexion. Never underestimate the power of good ol’ H2O!

January 2015 33

The New Year is upon us, and with it the desire to look our best. It would be so nice if we could wave a magic beauty wand, spin around and be ready for the ball. But

in reality, we do have magic — it just is found at your local medspa and beauty bar.

Wrinkles, loose and blotchy skin and other imperfections can get in the way of looking pol-ished and refreshed. Fix those three major things, add some good quality makeup and great hair and you are ready for whatever the New Year brings.

My recommendations:

Medical CosmeticsWrinkle eraser Botox is real life Photoshop. A 15-minute treat-ment will deliver a smoother line-free face. Botox takes effect about 3-5 days after treatment. Cost: $250–300 every 90 days or so.

FillersThe best fillers are Hyaluronic Acid (HA) injec-tions, and they are safe, natural and highly effec-tive. These injections are excellent for cheek, mouth area and lips. I have seen a client look ten years younger upon walking out the door. It’s best to hit the fillers at least two weeks prior to an

event or party to allow recovery from any residual swelling. $525–$1200 range.

Fractional laserFractional laser treatment works over the skin in small areas. Ablative treatments remove the top layer of skin and part of the sub-layer, but frac-tional lasers keep the outer layer of skin intact. This means there is no down time. You want to do this treatment at least 2 weeks ahead of your big event or party to see some visible tightening. Repeat in about 4 weeks and continue on for up to 6 months. $750–$1000 per session.

Chemical peels There is a large range of peels to choose from depending on your goal. Chemical peels reduce fine lines around the eyes and mouth, improve the appearance of mild scars, treat certain types of acne and more. I recommend the micro peels and lighter peels during the winter, as the air is dryer. $150-400 range

Natural EnhancementHydration Yes. Water water water. Hydration plumps the skin and that just plain looks better.

Beauty MagicWRITTEN BY DAWN HUNTER


BEAUTY Treatments

The Body

Do not forget the body, I recommend a full neck, chest, arm and hand micro peel to remove the flat, matte dry skin and create a dewy fresh glow.

Eyelash extensions

They look amazing in photos and gen-erally need a fill every 2-3 weeks, so plan your session accordingly or hit up the MAC counter to have an artist show you how to glue on strip lashes and then practice at home.

Makeup

There are times when no amount of makeup can cover bad skin, so first make sure your skin is the best it can be with the steps above. When you have covered that then invest in good quality foundation, concealer and brushes. Any makeup artist will tell you the brushes are the tools of the trade. If you are a novice or need some tips visit a makeup counter and ask for a lesson. They’d love to help!

Finally, enjoy the coming year and find time to relax. Cheers.

January 2015 35

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Beauty ResolutionWRITTEN BY ANNE-MARIE FAIOLA

If your New Year’s resolution combines a re-

newed focus on beauty and extravagant self-pamper-

ing, you’re in for a treat. These fun, DIY skin products are

perfect for nourishing your skin and giving you a head-to-

toe glow. For ease and convenience, we have included products

that you most likely already have in your kitchen. So dig in your pantry and get

started on a great way to take care of your biggest organ — your skin.


BEAUTY Make-Up

Sugar Scrub for Body• 6ozCoconutOil

• 1ozOliveOil

• 6ozGranulatedsugar

• 4mlLavenderessentialoil(This is optional, or can be swapped with another

skin-safe essential oil)

This relaxing sugar scrub will exfoli-ate dry winter skin and leave it smooth and soft. First, melt the coconut oil in a microwave in 20 second bursts until it melts completely. Add the essential oil, olive oil, granulated sugar and stir. As the coconut oil cools, it will begin to harden the scrub. Make sure that the oils and sugar are evenly distributed throughout the scrub. Once the scrub begins to harden, scoop it into your chosen container and it is ready to use or give as a gift!

Sugar Scrub for Lips• 2.5ozGranulatedsugar

• .7ozBeeswax

• 1.5ozOliveoil

• 1ozSheabutter

• Smalltinsoremptylipbalmtubes

The dry, chilly winter air is your lips’ worst enemy. The sugar in this recipe will gently soften the dry skin, while the combination of shea butter, olive oil and beeswax will nourish and smooth your lips. To make this scrub, com-bine the olive oil and beeswax in a small container. Microwave in 15 sec-ond bursts until the beeswax is melted, stirring between each burst. Be care-ful not to heat the beeswax and olive oil more than is needed, as if the con-tainer becomes too hot it can break in the microwave. Once the beeswax has melted, cut up the shea butter into very small pieces, and add them to the hot wax/oil combination. Stir this until completely melted and then add the granulated sugar to the mixture, and stir until evenly combined. Pour into a small tin or empty lip balm container and it is ready to use!

So whether you plan on making more of your beauty prod-ucts at home, or you want to feel good with the pride of knowing you did the work all yourself, dig into your pantry and enjoy making your resolution spring into action.

Homemade Lipstick• 2.4ozCoconutoil

• 1ozWhitebeeswax

• .6ozCandelillawax

• 1ozApricotkerneloil

• .6ozJojobaoil

• .3ozCastoroil

• BrickRedOxide

• BurgundyOxide

• Smalltinsoremptylipbalmtubes

To make this lipstick, combine and melt the coconut oil, beeswax and candel-illa wax in a microwave-safe container. Heat the waxes and oil in 15 second bursts until fully melted. Add the liquid oils and stir to combine.

Next comes the fun part — color! The colorant can be added directly to the hot oils, and how much color to add is a personal choice. Start with a small sprinkle of colorant (1/8 tsp of each colorant) and move up from there until the color is as dark as desired. To check the color of the lipstick, run cold water over a metal spoon, and dry it quickly. Dip the tip of the spoon into the hot balm, and remove it immedi-ately. The cold spoon will harden the wax, and show what the final color of the lipstick will be. Once the desired color is achieved, pour the lipstick into empty lip balm tubes, or small contain-ers and it is ready to use!

Beauty

January 2015 37

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It’s not much of a secret that I enjoy traveling long distances on foot — I’ve through-hiked the Pacific Crest Trail twice. I love the way

miles accumulate and push you for-ward, the way the sheer volume inspires you to press on for just a few more miles or hours.

It is a strange phenomenon that when I am traveling and I step onto a treadmill, I run for what seems like forever until my brain has reached the limit of tedium. I look down at the monitor and see the distance elapsed — it usually says something along the lines of 1.7 miles.

Somehow, though, even on rainy, cold Pacific Northwest winter morn-ings I can log 10 times that many miles in the Chuckanuts or on Blanchard without hardly a thought — that is the magic of running on trail.

Trail Running InspirationWRITTEN BY HEATHER “ANISH” ANDERSON

continued on next page …

Fitness

FITNESS

When summer rolls around (and we all forget the “r” word for 3 months) the mountains open like sacred play-grounds. Ten times the rainy morning miles can pass in bliss.

There is something enticing about setting shoe to dirt. About moving up and away from exhaust, noise, and human development. It is healing to leave civilization behind for a while and breathe clean air, and give the ears a reprieve from noise, the eyes a break from constant stimulus. It is akin to the meditation following an intensive yoga practice.

I am the first to admit that I am ter-rible at meditating. In Savasana I am already planning dinner and making a mental list of chores to complete. Yet, in the rhythmic motion of hiking and

running on sinuous trail I find a sense of kinetic meditation that I can sustain for hours and even days.

It sounds like a paradox, I know. Yet the concept of moving meditation is well established in Buddhism. The serenity I find from a day (or even a few hours) of running along quiet trails is enough to convince me that there is indeed validity to it.

The connection between a well-balanced life and a trail run is not immediately obvious, but there is clar-ity of mind and a freshness that comes from it. Trail running allows you to re-focus, re-prioritize and make decisions governing your return to reality. It is grounding. I find my most productive hours are those that immediately fol-low my time running on the trails. The

mind-clutter is gone and I know exactly what needs to be done. I return home dirty, but with a plan of action. Hungry, but focused on what comes next.

Daily life has a way of bogging us down. Of circling our minds back to mistakes and to the past. It hounds us with worry about the future. Yet it is the ability to focus on the present that is our best guide. When you look only at what is happening now you can find control over the emotions and let go of the anxiety in order to embrace what is truly necessary–like where your next footfall will be, or taking in the stupen-dous view. Running trails give me per-spective, renewal, and vitality to move forward in life.

“It’s not what’s happening to you now or what has happened in your past that

determines who you become. Rather, it’s your decisions about what to focus

on, what things mean to you, and what you’re going to do about them that will

determine your ultimate destiny”

~ Anthony Robbins

…


FITNESS Trail Running

Setting a Goal, Focusing on Change and Getting ResultsWRITTEN BY LORI JOHNSON

As a personal trainer here in Bellingham for the past ten years, I have seen and experienced what does — and does not — work for clients who want to

improve their health. Most people come to me with a goal in mind, but have no idea on how to achieve it. Any health-related goal can be achieved by making a few small changes, planning ahead and accepting the fact that there are no quick fixes or short cuts.

First start by taking a balanced approach, which means that you need both physical activ-ity and appropriate nutrition. The best method to improve your overall physical health is to incorpo-rate activities that develop your core strength, bal-ance, stability, stamina, muscle coordination and agility. Sometimes people become focused on one activity, like running or golf, and they think that this gives them a much broader range of fitness than they actually have. However, after only one personal training session that includes a whole-body workout, they are often surprised at how underdeveloped some areas of their body have become. Combining activities makes for a more balanced approach.

Nutritional habits need to start with small changes that you can build upon, as this approach is much more likely to last. If weight loss is your goal, start by reducing just starches (rice, pasta, potatoes, beans and breads) from your dinner meal. These kinds of carbohydrate calories digest quickly and can spike insulin, and most of us are not likely to need these energy-packed calories so late in the day. Once you get used to doing this for a week or two, it will get much easier, and you can begin making other small adjustments one at a time.

It is important to understand how to make changes that last, and how to form new habits. This process involves a three-step cycle which

includes a cue, a routine and a reward. For exam-ple, my goal is to become more flexible by stretch-ing every day. My cue is the time of 7:30 p.m. when Jeopardy starts every evening. My routine is to get onto the floor and stretch for thirty minutes. My reward is how good I feel afterward by the huge release of tension from tight muscles, which feels really nice when I get into bed to read and relax. A good book that explains how to recognize bad habits and form new ones is The Power of Habit by Charles Duhigg.

Planning ahead is another essential compo-nent to success. If you spend just ten minutes writ-ing up a week’s worth of lunch and dinner meals, you will be much more likely to stick to these options and not make hasty, bad choices. There are great resources out there for helping with this: Clean Eating Magazine is one of my favorites — it contains several good ideas on putting together healthy, but good-tasting snacks, meals, and even desserts, and has a two-week menu planner with a shopping list included.

Any challenging long-term goal takes patience and hard work. You must accept that there is no quick fix, and that the road to change may be a bit uncomfortable. Whether you are doing an aero-bic activity or using weights, your body naturally experiences some discomfort. With persistent effort you will feel like a stronger, better person for push-ing through the challenge and this sense of accom-plishment will become very rewarding, and will help motivate you to continue.

The most successful clients that I’ve trained accepted that equal effort is required toward both physical activity and nutritional habits, were patient about seeing results, and fell in love with how physically and emotionally strong they began to feel about reaching their goals, big or small.

January 2015 43

FEATURES Getting Results

Before you hit the pavement running, be sure to choose the best running shoes for your foot type and running gate. This will be the most important decision you will

make as a runner, because your running shoes will determine whether or not you will have a good running experience. Here are some key points to consider while shopping for shoes at your favorite specialty running store:

Indentify your running profile

In order to find the right running shoe, you first have to determine what you will be doing with them. Are you a runner or a jogger? Do you run on the asphalt, trails or a treadmill? How far do you run in a week? Are you training for a race? All these plus your body type will help determine your profile.

Identify Your Foot Type

This is extremely important to help ensure opti-mum foot health and keep common injuries at bay.

To identify your foot type, you must first know how it moves by looking at the wear pattern on the bottom of your shoes. The areas that are worn down the most are your biggest pressure points. Another method is to stamp your wet foot on a paper bag and check the footprint. The areas you see are your pressure points.

The Right Kind of Shoes for Your Foot Type

Running shoes are available in all styles and manufactured for different types of feet. Once

you have identified your foot type by doing the above, match your shoes to the right fit. This step becomes a crucial part of having a healthy and comfortable running experience.

Normal archIf you see about half of your arch, you are consid-ered a normal pronator. When the arch collapses inward, this pronation absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability).

Flat footIf you see almost your entire footprint, you have a flat foot. This means that you are an overpronator. Your arch tends to collapse inward, causing too much movement. Having flat feet can mean you are more prone to injuries. A good pair of motion-control shoes can control this pronation.

High archIf you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch. This means that you underpronate. Your arch does not collapse enough, causing the shock of your foot landing to put pressure on your legs. Having a high arch can cause injuries. A neu-tral-cushioned shoe will help stimulate pronation.

Once you have taken all the above into consid-eration you are ready to purchase your running shoes. Make sure you see one of our local specialty running stores that offer the latest technology and experienced staff. Happy Running!

Hitting the pavement with the right fitWRITTEN BY LISA KARLBERG


FITNESS Gear

Runner Resources

Fairhaven Runners1209 11th St., Bellingham360.676.4955

Skagit Running Company702 S 1st St., Mt. Vernon360.982.2934

Klicks Running and Walking1431 N. State St., Bellingham360.738.6900

Yeager’s Sporting Goods 3101 Northwest Ave., Bellingham360.733.1080

January 2015 45

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You have no excuse not to do this full-body circuit workout! Not only can you do it almost anywhere, but you don’t need any special equipment (just a timer, jump rope and a chair or bench). The entire

workout takes about 20 minutes; first warm up with three-to-five minutes of light cardio, then repeat each circuit for the recommended time. There are 5 exercises in each circuit.

The goal is simple — get the most bang for your buck. By incorporating intense periods of work with short recovery

30-Day Body Blast A Stronger, Leaner & Healthier You

For a detailed description and photos to help ensure proper form. www.acefitness.org/acefit/exercise-library-main.My favorite timer is the Gymboss. It’s small, easy to use, repeating interval timer. www.gymboss.com.

■ Jump Rope

■ Squat

■ Jumping Jack

■ Push Up

■ Plank

■ Squat Jump

■ Plank

■ Tricep Dips

■ Walking Lunge

■ Bridge

■ Squat w/ front

kick

■ Tricep Push Up

■ Plie Squat

■ Left Leg Rear

Lunge

■ Right Leg Rear

Lunge

■ Elbow Plank

■ Down Dog to

High plank

■ Decline Push

Up

■ Bicycle Crunch

■ Jump Lunge

■ Plank with leg

lift

■ High Knees

■ Left Side Plank

■ Right Side

Plank

■ Mountain

Climber

■ Jump Rope

■ Do something

fun!

■ Foam roll

■ Yoga or choose

a 20 minute

stretching video

on youtube.

MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY SATURDAY

SUNDAY

segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies in its ability to keep you burning fat long after you’ve finished your workout. You get all the benefits of an hour in the gym but in a fraction of the time.

Perform 3 circuits: 45 seconds per exercise with a 15-sec-ond break between each exercise. Go for the bonus burn in week 4, 60 seconds of exercise with only 10 seconds of rest.

WRITTEN BY KRISTIE ENSLEY NASM-CPT


FITNESS Exercise

desirablebody.co.uk

15 Exercises you can do at your deskWe all say that we are too busy to exercise, but with these great moves you can do at your desk,

you have no excuse. Try out some of these desk and office exercises and start feeling better

today! Beware: some are more discreet than others!

1. USE YOUR CHAIR

Cross your legs and lift yourself up using the armrests. Hold for 10-20 seconds.

8. SIDE STRETCH

Raise your left hand overhead and clasp it with your right. Stretch.

9. BUNS OF STEEL

To tone your buns, squeeze for 10-second intervals.

10. HAMSTRING CURLStand at your desk and stretch your left leg behind your right. Switch sides and repeat.

11. ARM STRETCH

Slide both arms behind your back and clasp at the wrists. Stretch.

12. SHOULDER BLADES

Sit up straight and pinch your shoul-derblades together.

13. NECK MUSCLES

Press your palm on your forehead and try to push your head backward.

14. CORE STRENGTHENER

Sit straight in your chair and swivel to work your core.

2. TRICEP DIP

Dip and raise yourself holding onto the edge of your desk, facing outward.

3. WRISTS

Stretch your wrists by turning them toward you while standing. Lower yourself until you feel the stretch.

4. LOWER BODY STRETCHExtend your leg as far as you can while sitting.

6. SHOULDER STRETCH

Pull one hand over your shoulder and reach it with the other. Pull in oppo-site directions.

7. HAMSTRING STRETCHPlace your leg on the desk in front of you and stretch.

5. SPINAL STRETCH

Twist one arm behind your back while sitting, then pivot.

January 2015 47

FEATURES Exercise

Thai Yoga Therapy

That’s the common response to the question “what is Thai Yoga Therapy?” A question people frequently ask, which is difficult to answer simply.

An appropriate response detailed and involved. A quick description leaves much out and seem-ingly oversimplifies what happen to be two distinct and valuable traditions. Nuad Boran (Traditional Thai Therapy) is an ancient energy-based system of healing rooted in Thailand’s Buddhist Medicine history — dating back essentially to the time of the Buddha. Relying on acupressure, reflexology, rhythmic palming pressure and assisted Yoga-like postures; recipients report deep relaxation, reduced pain and tension from chronic conditions such as arthritis and fibromyalgia, lowered blood pressure and an increased sense of well-being.

Today, Thai Therapy is practiced around the world and has evolved into a number of unique styles. There are common links that bind these styles, lineages, and techniques: working from the ground on a mat, receiver remains fully clothed, oils are not rubbed on the body, and there is time allowed for rest at the end.

Historically, lessons were handed down teacher to student, in practical/verbal sessions, within families. There were no books, and families shared

Just what IS Thai Yoga Therapy?

“It’s a bit like having Yoga done to you...”

WRITTEN BY LISE FLORA WAUGH


FITNESS Body

the tradition within themselves as the first course for healing since the earli-est times. The written lessons are new. Books in English only appeared during the 1980s! Prior to that, the traditions were handed down through family con-nection, apprenticeships and practice.

Thai Therapy has been around a long time.Today, Thailand has become a popular place of study. Tourists flock for work-shops at respected schools and with masters of the art and with families in small villages. They then take the prac-tice with them around the globe. But Thailand is not the only place to learn. There are many schools and teachers all around the world, sharing the tech-niques that are based on the Buddhist practice of Metta – Loving Kindness.

What is a Thai Yoga Therapy session like?Well, in a sense it is like that canned phrase “having Yoga done to you.” Some of the postures that are found in various Yoga traditions seem to be rep-licated during a Thai Therapy session, and attention is placed upon breath-ing. Here, the receiver is passive and the giver skillfully guides the relaxed person from position to position, like a dance. Mindful movements are based on natural edges and gently eased into. There is no force. This intuitive pro-cess relies on physical communication rather than verbal cues.

This is a practice of meditation in motion — staying present without attachment to what is going on within oneself. As the therapist moves the receiver from one place to another, the receiver lets go and the giver leads the dance. As with anything new, there is a learning curve. As a recipient, being able to fully let go is not always easy.

A competent practitioner will work with their client to enter this level of mindful movement which can help with issues related to tension, fatigue, chronic pain, deep seated fears from trauma, and trust.

Most importantly, Thai Therapy is about the subtle energy pathways within the body referred to as the Sens. The confusion with traditional Chinese medicine comes into play when we talk about these energy pathways and use the word meridians. While they are not the same, one could say they are simi-lar. In order for a person to feel bal-anced energetically, it is important that the Sen flows smoothly. When energy is blocked, there can be pain, discom-fort, or dis-ease in the person. Most of us are blocked more often than we like to admit. Regular sessions of Thai Therapy can help maintain proper bal-ance and alignment which actively pre-vents buildup from occurring.

To balance the Sen, first the practi-tioner must leave their own pre-existing notions at the door and enter a medita-tive mood. If you were to watch a ses-sion, you would see the therapist begin in a prayer-like position, often at the client’s feet. This is a most important moment — to clear the practitioner’s mind and give thanks for the teachings from our ancestors, energetically con-nect to the person on the mat and feed the energy of the space for the purpose of healing. This is a spiritual practice. This is not a chatty time. The chatty time happened already, when the client first entered and was invited to share whatever they felt needed to be said.

As the session progresses, Sens lines are warmed via rhythmic palm-ing and activation techniques. This is a most useful way to prepare for the more point specific acupressure that can follow (depending on the client,

type of session — these “routines” are highly varied).

Next comes gentle stretching and range of motion with respect to the individual on the mat. It is amaz-ing where one can go when one is relaxed and the energy begins to flow. Patients often remark that they didn’t know they could “do that” in rela-tion to moving into a particular posi-tion. One analogy is how flexible one might become when so deeply relaxed under anesthesia.

A typical session is two hours in length. This allows for a restful period at the end. You are encouraged to stay and relax in Savasana (another Yogic connection) if you feel so inclined. Rather than rushing off afterward, lin-gering allows for the benefit of balanc-ing to occur as the body-mind adjusts to the changes at work. These changes likely will be felt for a couple of weeks post-session.

As earlier stated, the receiver remains fully clothed. Even so, the body temperature has a tendency to drop in a traditional Thai session, so blankets are often needed to keep the person warm, including a warm room. Another way to add warmth and additional healing benefits is through the addition of a heated herbal com-presses. These steamed herbal bundles are a wonderful way to reduce joint pain, move inflammation and illicit a deep relaxation response.

To try Thai Yoga for yourself, find a local workshop (like that of the Metta Center’s in Bellingham). These fun and interactive workshops bring people together for the practice of sharing loving and kindness. We all have the ability to help another feel better and find ease.

January 2015 49

FEATURES Body

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It’s here again, the beginning of a new year. As much as we try to maintain that we’re not interested in New Year’s resolutions, there is

still a lingering voice in the back of our minds reminding us that with a new year comes new opportunities to do things right; to be better. Most of us have the same recurring goals, and are all set for a clean slate only to realize somewhere around February that we’re right back in our old habits and on our way to a repeat year of good intentions and failed goals. If getting healthy is on your list this year, I have some surefire ways to help you make and keep those nutrition goals for good.

Goals for the New YearWRITTEN BY JENNIFER ADLER

…

… continued on the next page

Nuitrition

NUTRITION

Set Realistic Goals

It seems as if come January 1st, we’re so ready to make a change that we swing all the way to the opposite end of the spectrum, only to realize that we’ve asked more of ourselves than we can actu-ally accomplish. Instead of making your goal to lose 20 pounds by the end of January, try to set a goal of making healthy eating choices six out of seven days a week. You’ll avoid disappoint-ment and the urge to give up all together, plus you might be surprised what results you see when you focus on smaller tasks you can actually accomplish rather than large milestones.

The 80/20 Rule

There are always going to be special occa-sions that come up. There will always be birth-day parties and weddings. There will always be times when eating perfectly isn’t possible or

even desirable. Be kind to yourself and be realis-tic. Deprivation is not the goal. Relax and enjoy special occasions in a knowledgeable way — this single day is a snapshot in time. Follow the 80/20 rule. As someone whose whole world revolves around food and health, I believe that if I live healthy eighty percent of the time then my body will be strong enough to handle the other twenty percent. I am not interested in spending the amount of time and energy that it would take to be a saint with my diet. Also, I have found that when we become rigid with our diet, we tend to become rigid with life. This can eliminate much of the spontaneity and joy that life has to offer.

Eat More

Instead of focusing on what you can’t eat, direct your focus to what you can eat. Make 2015 the year when you become adventurous in the kitchen. Make it your goal to expand your palette and try as many new flavors as possible and experiment with new combinations. Have you passed that one thing in the produce aisle and never known what it actually is? Buy it, research ways to prepare it and then eat it. You may not like it, but you just might find a new favorite. Eat good nutritious food in abundance.

Plan for Success

Do you know what you are having for dinner tonight? Fewer than 30 percent of Americans know by 4 p.m. Yet planning ahead doesn’t take that long and it can set you up for success. Instead of wondering what you’re going to feed yourself and your family when everyone is hungry, you already know and you already have everything


NUTRITION Goals

you need. This will help eliminate the need to make a run to the drive through in a moment of hunger and desperation. Here’s one example of how it can work. Sunday morning, sit down with paper, pen and your favorite cookbook or cook-ing magazine. Think about what’s in your pan-try — what your family likes to eat, look at how many nights you will be able to cook dinner and how many require a different solution — then plan out the week’s worth of menus. At the same time, write out your grocery list. Now the inevitable “what’s for dinner?” question is solved!

Reward Yourself

Many times we’ve had a successful week and our first thought is to grant ourselves a reward. In many cases, that reward is in the form of a food item that we’ve been avoiding. It seems counter-intuitive to reward yourself with the very thing you’ve been trying to eliminate from your diet, so instead try a different reward system. If you’re suc-cessful in reaching all of your goals for an entire month, treat yourself to an outing that doesn’t involve food. Is there a new pair of shoes that you’ve had your eye on? Work on making reward associations that don’t involve food. Make them about things you enjoy or experiences with people you love. This reward won’t undo all of your hard work and I guarantee it will be long lasting and fuel your motivation to power through the tougher moments to continued success.

If you begin to implement new habits and new systems into your life, you’re giving yourself the best shot at having a successful year. Pretty soon, it won’t be about making a New Year’s resolution to be healthy, but rather about living the full and abundant life you’ve created for yourself.

Raw Beet Salad with Pumpkin Seed and Parsley 10 minutes active time

Makes 6 to 8 servings

• 3 medium (about 1 pound) red beets, grated

• ¼ cup unpasteurized apple cider vinegar

• ½ cup extra virgin olive oil

• 1 cup toasted pumpkin seeds

• 1 Granny Smith apple, cored and grated

or chopped

• ½ cup lightly packed chopped parsley

• 2 teaspoons sea salt

In a large bowl, mix all the ingredients together, serve immediately or refrigerate up to 2 weeks (sometimes more depending on your refrigerator).

Change it up: Substitute sesame seeds, sunflower seeds or nuts for the pumpkin seedsAdd ¾ cup crumbled blue or feta cheeseSubstitute chopped fresh dill, chives, basil or tarra-gon for half of the parsley

January 2015 53

NUTRITION Goals

Nuitrition

What if you could recharge your willpower just by thinking about it? What if you could just forget

about deprivation diets, and easily choose simple foods that nourish and satisfy you? What if you could choose to get out and exercise, just because it’s fun and makes you feel good?

Losing weight can be hard; it some-times seems impossible. We all know this, either first hand, or through someone close to us who struggles. The most recent statistics bear this out: the CDC says 69% people in the US are overweight or obese, and that most people who lose weight end up right back where they started, or a few pounds heavier.

When it comes to weight loss, we’ve been bombarded with misinformation, scared by science, lectured on lifestyle changes — how is it possible to stay on track, with the experts’ nutritional advice changing from day to day? Especially on workdays, with half an hour to get dinner on the table?

As a hypnotist who specializes in weight problems, I know hypnosis works! I’ve helped countless people use hypnosis to support a real transforma-tion, from struggling with weight to a healthy and positive approach to food and activity. For some, hypnosis truly feels like a magic wand, when simple hypnotic suggestions make it easy to make good choices, or get out the door to the gym. For others, it’s not quite so simple, although still profoundly

WRITTEN BY LEIGH MCDIARMID

Can hypnosis really help you lose weight?


NUTRITION Body & Mind

helpful in changing the way we think and feel about our bodies and our weight.

When exercise makes you feel good, it’s hard to miss a day. When you feel good about making and eating healthy food, when it tastes great, and you can feel the effect on your energy and well-being, it’s hard to settle for junk food.

What is hypnosis?Although it seems mysterious, the hyp-notic state is a normal, entirely natu-ral state of consciousness, at once very focused and very relaxed. We drift easily into and out of that hypnotic state several times a day, usually with-out even noticing. Think about the last time you got lost in a good book, or drove somewhere and found you can’t remember the drive at all. And although this focused and relaxed state has been used therapeutically for cen-turies, science is just now beginning to describe what’s going on in the mind under hypnosis.

Brain imaging has shown that what we experience under hypnosis lights up the same areas of the brain that light up during an actual physical experi-ence — in other words, what we experi-ence under hypnosis feels like the real thing, as if we’ve already taken that first step toward a new, healthy habit.

The original mind-body therapyA basic assumption of hypnosis is that our minds and bodies already know everything we need for our own well-being. This is true even if we’ve been derailed from that inner knowing, for example, by years of stressful cycles of dieting. In other words, our minds and bodies remember how the body is designed to work. Under hypnosis, we can reclaim that knowledge of what we truly need for wellbeing, and we can also discover and clear any conscious

or unconscious blocks to meeting our goals.

Simple hypnotic suggestions have a powerful effectIn that enhanced state of relaxation and focused attention, we are recep-tive to suggestions that help us reach our goals. Want to eat more fruits and vegetables? A simple suggestion can turn your next trip through the pro-duce department into an experience of attractive, bright colors, delicious smells, textures you’ve never noticed before. You discover you can’t wait to prepare a fresh and healthy salad. Or perhaps your goal is to get out for a daily walk, so you find yourself jump-ing up from the couch and putting on your shoes before you’re conscious of moving.

As a hypnotist, I use those hypnotic suggestions to support good choices, but there’s more to weight control than choosing healthy food and exercise. It turns out that our attitudes have a huge influence on how well those new hab-its stick.

It’s all about attitudeA recent study asked 56 women to walk for a half hour and then have lunch. For half the group, the task was to exercise and to pay attention to their level of activity. The others were told just to have fun and listen to music or otherwise enjoy themselves. The results? The “having fun” group was happier, less tired, ate less dessert and drank less soda at lunch than the “exer-cising” group.

So in addition to supporting good choices in the produce department, we use hypnosis to support a positive atti-tude to building those new healthy hab-its, or transforming bad habits into bet-ter ones. Forget the deprivation diets, and celebrate your genuine satisfaction in making and enjoying a healthy meal.

Give up the punishing hours at the gym to find the fun in physical activity you can enjoy — and notice how your body and mind react.

Another recent report describes two studies that compared the effects of participants’ taking a class on nutrition, versus taking a class on nutrition and learning to recognize basic emotions in themselves and others. The people in the second group were more likely to choose healthy snacks, and they lost more weight over the following three months.

I’m not surprised, since I’ve noticed similar effects from using hypnosis to support mindful self-awareness, a pow-erful tool for getting clarity on feelings, thoughts, and instinctive reactions.

Using hypnosis to support mindfulnessAlong with mindful eating, mindfulness is particularly helpful in transform-ing reactions to stress — often the thing most likely to sabotage our best inten-tions (and our willpower). We get so accustomed to a certain level of stress that we may not be aware of its effects, which can include fatigue, headaches, difficulty sleeping, anxiety and depres-sion, overusing alcohol, and a host of health problems like high blood pres-sure, heart disease, and diabetes.

The best kind of side effectsIf you have also suffered feelings of

shame or self-blame, feeling like a fail-ure, or believing that controlling your weight is a battle you can’t win — that’s a whole other level of stress! Fortunately, being in a hypnotic state is inherently relaxing; the most common side effects people report include things like, “My blood pressure is down,” or “I’m sleeping better.” Couldn’t we all use more of this kind of side effect?

January 2015 55

NUTRITION Body & Mind

Most of us realize we could probably stand to eat and live a little healthier. Of course, knowing that and doing it are two totally different things. See: deep-fried cheese, couch-potatoing, etc.

Fortunately, Haggen can help you find ways to live health-ier in every aisle and every corner of our stores. We have more fresh and local produce. More local meat and dairy. More fresh, scratch-made bakery items made with local, sustainable flour. More non-GMO, organic and gluten-free items. And health and beauty departments with a wide variety of tradi-tional, homeopathic and natural products.

At Haggen, the story behind the food we offer is just as important as the food itself. Fresh. Local. Sustainable. Organic. To us, those aren’t buzzwords. They’re how we see the world, how we want to feed our families and how we hope to help you feed yours.

Eating more fresh fruits and vegetables is probably the biggest key to a healthy lifestyle. That’s why Haggen has so many great relationships with local farmers. And in the dark months of winter and early spring when finding local produce can be a challenge, our broader network of producers help us keep our stores and your fridge stocked.

A great way to make sure your family eats enough veggies is to find new, less boring ways to serve them. You’ll find deli-cious ideas for vegetables, meat, fish, salads, drinks and more at haggen.com/recipes.

The first step to healthy living? Healthy shopping.

You can feel good about eating sustainably produced, fresh and organic foods. Our partnerships with local and sustain-able meat producers ensure you get the freshest, healthiest meat possible. Tender, locally raised USDA Choice beef. Free range and organic chicken. All natural pork. And local, pas-ture raised lamb.

That’s also why Haggen partners with local dairies to bring you the freshest milk and eggs possible. All our milk is rBST free and we offer a variety of organic, all natural and grass fed milks. We also feature a wide range of cage free, organic and pasture raised eggs.

One aspect of healthy living that doesn’t get enough atten-tion has to do with reducing stress. Simple as it sounds, Haggen can help you do just that helping you cut the num-ber of errands you run. From great values on everyday gro-ceries down the center aisles, to our in-store pharmacies, to our wide variety of natural health and beauty products, you can cross off a bunch of errands under one roof. Fewer trips means less stress.

Finally, Haggen is a huge supporter of healthy living. But we’re also big believers in moderation. As nutritious as broc-coli is, you can’t live by cruciferous veggies alone. Well, you probably can, but it wouldn’t be much fun. So, remember to treat yourself to one of our famous, scratch-baked donuts on occasion. You’ll be glad you did.

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Defining what constitutes eating clean can be a challenge, but this is the con-densed version — clean food is mostly unprocessed or minimally processed. So

no frozen food, no fast food, no Spam. The goal is similar to the whole foods movement of the 90s — recognizable ingredients steamed or lightly stir-fried with lots of whole grains, fresh organic vegetables, fresh wild-caught fish and organic non-hormone-raised meats. Here are some strategies for moving from convenience foods to healthier, cleaner choices.

1. Swap out a meaty meal for fish, particularly a satisfying fish like salmon or halibut. Organically raised, grass-fed, hormone-free beef is better than the alternative, but you’re still getting quite a bit of saturated fat. You don’t have to give up meat entirely to eat clean, but perhaps switch one of your meaty meals a week to fish. Suggestions: Grilled salmon with steamed asparagus spears and almond brown rice pilaf.

2. Make your own salad dressing. So simple and delicious, you’re going to regret the money you wasted on bottled dressing. Adding lemon zest or avocado can make your dressing distinctive and delicious. Suggestion: 1 part vinegar to 2 parts oil, dash of salt and freshly cracked pepper.

3. Switch to whole wheat pasta. This will take a little bit of a recipe shift, too. Personally,

Strategies for Eating

Clean

traditional marinara is good on whole wheat, but not the same as on white pasta. Suggestion: Caramelize onions, mix in goat cheese and wal-nuts, stir in pasta (short pasta works best). And yes, cheese is in keeping with the principles of clean eating, as long as you’re not eating processed cheese.

4. Stretch on your grains. That quinoa everyone raves about? Give it a shot. It’s loaded with nutri-ents and protein and mixes exceptionally well with chunky vegetables and citrus flavors. Rinse it thor-oughly before you cook it. Barley is another grain you should really consider adding to your diet. Nutty and delicious, it adds a lot to soups and makes a nice salad on its own. Suggestion: Quinoa with mint, lime, tomato, red pepper and olive oil.

5. Change to olive oil, coconut oil and swap out mayo with avocado. Giving up too much fat will leave you feeling unsatisfied. So instead of cutting fat, switch to the kinds of fats that carry nutrients. They will help you get more of the good HDL-lowering fats into your system without making you sacrifice flavor. Suggestion: swirl a little wal-nut oil into your next stir fry.

6. Cut the sugar. This can be hard, because sugar shows up, quite literally, everywhere in our diet. It sneaks in the back door in the form of carbohy-drates in unexpected places like milk and yogurt, it slinks around in processed tomato sauces and in just about every “healthy” whole grain muffin you find at a coffee shop. Cutting sugar requires some strategy in your meal planning — foregoing pota-toes for whole grains, or skipping canned tomatoes and boiling and peeling your own. Suggestion: Try honey instead of syrup on whole grain waffles and pancakes.

7. Slacking on salt. Processed food is loaded with salt. To cut salt, try using more herbs, garlic, lem-ongrass and ginger in your cooking. Suggestion: add apple cider vinegar to stews and soups. It cre-ates a tangy layer to the soup that cuts the need for salt.

8. Remember when everyone was low-fat and high-carb, then everyone was low-carb and high-fat? Well, several headlines about famous heart attacks later, it’s time to recognize that


10


NUTRITION Eating Clean

balance is probably key to healthy eating. Protein slows down the digestion of carbohydrates. Eaten together, they complement one another. Carbohydrates should come from vegetables, fruits and whole grains. Suggestion: Brush cauliflower and broccoli with olive oil, sprinkle with sage and bake until crisp (about 30 minutes at 350 degrees). Serve with quinoa.

9. Find ways to make food prep easier. Eating clean requires a lot of home cooking, which isn’t always realistic in a household of two working adults (add children, and it’s even harder). Start by meal planning on Sunday. Even if you’re working from a rough outline, you’re still better off than just winging it in the produce aisle. It’s hard to pass up the rotisserie chicken and pre-made potato salad (guilty!) but you’ll feel better after a meal of fresh, clean ingredients. Pick easy to cook veggies like broccoli and cauliflower, or go for a stir-fry of carrots and snow peas. Quick-cooking grains pair well with a simple grilled fish. And conveniently chopped veggies aren’t less clean. Suggestion: broc-coli and mushroom stir-fry with carrots, ginger and garlic.

10. Moderate alcohol intake. Some wine is good for all of us, but too much, and you’re packing sulfites and sugar into your system. Stick to the recommended 1-2 drinks a night and skip the cocktails. Suggestion: skip the alcohol altogether by adding a flavored vinegar (maple balsamic or pomegranate white champagne vinegar) to spar-kling water.

11. Cheat. You aren’t going to eat clean every meal. The reason diets fail is that the rules are too strict, the eating plan too monotonous. These strategies will help you find a way into eating clean without feeling that you have to give up your favorite treats. The truth is, the more clean eating you do, the more of a taste for it you get, and the less processed food will appeal to you.

Eating clean is more than just about what tastes good vs. what is good for you. It’s about how much more energy you have and how much better you feel when your food is full of nutrients rather than sugar, salt and Butylated Hydroxytolulene. Whatever that is.

January 2015 59

NUTRITION Eating Clean

Why does breakfast seem to make the difference?Anika Christ, registered dietitian and senior pro-

gram manager of Life Time Weight Loss at Life Time — The Healthy Way of Life Company, says eating break-fast — especially a high-protein break-fast — will leave you with sustained energy throughout the morning. Rather than feeling famished mid-morning, many people find when they make the right breakfast choices, they can easily last until lunch time before they need to eat again.

During the morning rush, you may be tempted to skip breakfast for extra minutes of sleep or simply getting your-self and your family ready for the day ahead. But as many experts maintain, breakfast may be the most impor-tant meal of the day and certainly it’s the one that could give you that extra morning energy kick you’ve been look-ing for.

Christ says that Life Time’s nutrition philosophy builds off of a nutritious breakfast, and suggests that a healthy breakfast can be easy, even on the go, with a little bit of prep. She adds that a well-rounded breakfast will include a quality protein, carbohydrates, fresh or frozen fruits and vegetables and healthy fats. Here are her top three fast and fill-ing breakfast recipes:

Improve your entire day with these easy breakfast ideas

Breakfast smoothie

Breakfast smoothies make for a quick morning meal for the whole family. They’re a go-to favorite, and can be made to taste preference with nut butter, fruits and/or veggies. Just blend the single-serve ingredients with ice, or batch it for a family.

• 8 ounces of milk or a milk alternative

• 1 tablespoon of natural nut butter (peanut, almond

or cashew)

• 1 cup of fruit and/or veggies

• 1 scoop of whey protein

(BPT) - Want to keep the weight off? It starts at the break-

fast table. Seventy-eight percent of those who successfully

maintain their weight loss eat breakfast each day, according

to the National Weight Control Registry.

“What we want to avoid is sugary, highly processed breakfasts, like cereal, that start

our bodies on a glucose roller coaster,” says Christ.


NUTRITION Breakfast Balance

Energy bars

Energy bars can be great options if prepped on the weekends. Make a batch for the week, and it’s easy to grab and go.

• 2 1/2 cups of raw oats

• 3 scoops of whey protein powder,

vanilla

• 2 1/2 tablespoons of ground flaxseed

• 1/4 cup organic honey

• 4 ounces unsweetened applesauce

• 1 teaspoon baking soda

• 1 teaspoon vanilla extract

• 2 ounces chopped almonds

• 1/4 cup dried fruit, chopped

Mix the oats, protein powder, flaxseed, honey, applesauce, baking soda and vanilla extract in a bowl. Mix in the remaining ingredients. Press the mix-ture into a pre-sprayed cookie sheet. Bake at 325 degrees Fahrenheit for 18 to 20 minutes. Let cool completely and cut into 12 bars.

Egg scramble

Still looking to cook in the morning? Eggs are loaded with protein and can be a great, quick-cook option. Use thawed, frozen vegetable mixes to save more time.

• 1-2 cage-free eggs

• 1 cup of precut vegetables

• 1 ounce of natural cheese, mozzarella

• 1 cup of fruit

• 1 teaspoon organic butter (for

cooking)

Scramble vegetables, eggs and cheese over a medium-high heat until fully cooked. Serve with fruit on the side.

A good breakfast reduces your desire to reach for sweets or snacks mid-morning and sets you up for suc-cess for the rest of the day. Try it for a week and you’ll realize investing those extra couple of minutes in the morning will pay dividends later.

January 2015 61

© 2014 Morgan Stanley Smith Barney LLC. Member SIPC.

Susan Rice Financial Planning Specialist Financial Advisor 2200 Rimland Drive, Suite 105 Bellingham, WA 98226360-788-7005 • 800-247-2884 [email protected]

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ISLANDS

DOE BAY CAFE American

107 Doe Bay Rd., Orcas Island 360.376.8059, doebay.com/cafe/cafe.html

Whether you’re heading toward the San Juan Islands or don’t mind taking a trip for an unbelievable meal, be sure to make reserva-tions at the ever-popular Doe Bay Cafe. The cafe is set in the Doe Bay garden, providing a beautiful view and the majority of the cafe’s organic ingredients. Owners Joe and Maureen Brotherton have stuck to their philosophy of taking good care of their visitors by provid-ing world-class dishes made by Executive Chef Abigael Birrell. Choose from a selection of delicious dishes such as Huevos Rancheros with free range, organic over-easy eggs with black beans on griddled corn tortillas or the Pan Roasted Point King Salmon served with a carrot ginger sauce and smoky fried chickpeas and charmoula.

VINNY’S Seafood

165 W. St., Friday Harbor 360.378.1934 vinnysfridayharbor.com

Owner Becky Day welcomes diners to Vinny’s Ristorante in Friday Harbor, mirroring the feel of this warm Italian restaurant. Dishes change monthly and reflect the desire of Chef Daniel Van Hamsersfeld to serve simple, everyday fare. His appetizers of Fior de Latte — a caprese salad — and mushroom medley (mushrooms with a Marsala demi glaze and cambozola cheese) are perfect for sharing and leave space for a summery Capellini Mediteranea (prawns

and clams in a light white wine and olive oil sauce). As well as a good selection of pastas, Vinny’s has seafood and meat entrées, many of them traditional favorites like Veal Marsala and Chicken Picatta. The cocktail list includes old favorites and some fun offerings like the Crantini and a rhubarb margarita. Top off a meal with crème brûlée — a light, room-tem-perature custard topped with a layer of burnt sugar.

SKAGIT

13MOONS AT SWINOMISH CASINO & LODGE Seafood/Steak

12885 Casino Dr., Anacortes 360.588.3800, swinomishcasinoandlodge.com/ dining/13moons

Located within the casino 13moons is sure to catch your attention. Situated on the water-front offering a lodge atmosphere which is warm and inviting. The menu offers a wide variety including First Plates, Entree Salads, Seafood and Beef. We started our meal with generous pours of wine. Then moved on to the Roasted Beet Salad, I am always skeptical of this as it needs to be just right, and they did not disappoint. The Filet Mignon was cooked to perfection at medium and mouth watering. This is a great choice for an evening out, you will walk away satisfied and understand why it is becoming the go to place for locals and visi-tors alike.

A’TOWN BISTRO Regional NW

418 Commercial Ave., Anacortes, 360.899.4001

Colorful photographs of farm scenes dot the walls of A’Town Bistro, summing up all this restaurant stands for: Fresh, local, seasonal food. Even the inside of this Anacortes restau-rant feels farm-like, with simple wooden tables and flooring and no unnecessary flourishes. The kitchen is open, and sends out entrees such as Smoked Salmon Cakes (which contain nothing but king salmon and breadcrumbs and come with a tomato-caper coulis and garlic aioli), Pork New York (pan seared with an apple cider gastrique), a Wild Boar Burger, and Ancho Chili & Chicken Stew. Appetizers include the restaurant’s signature fries, which are twice fried and tossed in truffle-parmesan salt. Both beer and wine are on tap here. Both taps and bottles offer some great representa-tives from local and international produc-ers. Settle in, and enjoy food, drink, and a fire that roars away between the entrance and the dining room, keeping diners warm in both body and spirit.

–

IL GRANAIO Italian

100 E. Montgomery St., Ste. 110, Mount Vernon 360.419.0674, granaio.com

Chef Alberto Candivi arrives at Il Granaio in downtown every morning to make the day’s pastas by hand, sculpting basic ingredients into the building blocks for lavish, rich Italian dishes served throughout the day. When the ingredients call for a lighter hand, his restau-rant also turns out reserved, delicate dishes. Il Granaio is a practice in the intricacies of cuisine, displaying the best flavors Italian food has to offer. With more than 30 items on the entrée menu, the list can be quite daunting. Il Granaio’s dessert menu is just as lush as the entrée menu. The wine menu is expansive, and the beer menu features several local craft brews. Their grappa selection does the Italian cordial the justice it deserves.

NELL THORN Seafood

205 Washington St., La Conner 360.466.4261, nellthorn.com

This small-town gem located in the heart of La Conner brings in tourists and locals alike. They boast well-prepared and locally sourced fresh seafood as well as an extensive wine and beer list. The charming and cozy pub atmosphere, homemade soups and generous portions make for a great special occasion or romantic evening. Try the polenta cakes with cured black olive and roasted garlic tomato sauce — you won’t be disappointed.

THE OYSTER BAR Seafood

2578 Chuckanut Dr., Bow 360.766.6185, theoysterbar.net

The Oyster Bar on Chuckanut Drive is perched among towering conifers above the oyster beds. The cozy restaurant is housed in a struc-ture dating from the 1920s that has survived many incarnations. According to owner Guy Colbert, the restaurant owes its reputation to its remote, quintessentially Pacific Northwest setting. But people don’t dine at The Oyster Bar for its location alone. The restaurant’s namesake is the draw, and its chef, Justin Gordon, has an abundance of knowledge about oysters — both local and imported — and reveals a passion for working with this native shellfish. While oysters are the signature offer-ing, The Oyster Bar offers a variety of other fine-dining choices and is known in the Pacific Northwest for its extensive wine cellar.

SAKURA JAPANESE STEAKHOUSE Japanese

1830 S. Burlington Blvd., Burlington 360.588.4281, sakurasteakhouse.com

Professional Teppan Yaki chefs take you on a journey of delicious and interactive dining at Burlington’s Sakura Japanese Steakhouse. Using the freshest ingredients and perfect sea-sonings, they stir-fry your meal right before


DINING KEY . . . . . . . . . . . . . up to $9

. . . . . . . . . . . . . $10–19

. . . . . . . . . . . . $20–29

. . . . . . . $30 or greater

. . . . . . . . . . . . Breakfast

. . . . . . . . . . . . . Brunch

. . . . . . . . . . . . . . Lunch

. . . . . . . . . . . . . Dinner

. . . . . . . . . Family-Friendly

. . . . . . . . . . . . . Takeout

. . . . . . . . Outdoor Seating

. . . . . . . . . . Reservations

. . . . . . . . . . Happy Hour

. . . . . . . . . New Review

See all our restaurant reviews on our Eat and Drink tab at northsoundlife.com

NUTRITION Dining Guide

your eyes, creating a fabulous feast. Choose from steak and chicken to salmon and shrimp; each meal is served with soup, salad, rice and vegetables. If it’s sushi you crave, they also offer a full sushi bar for even the most discrim-inating taste buds.

SEED’S BISTRO Regional NW

623 Morris St., La Conner 360.466.3280, seedsbistro.com

Seeds Bistro in La Conner is a celebration of the fresh bounty of food offered in Skagit County. It offers simple dishes that highlight the fresh, exciting ingredients found through-out the Pacific Northwest. The menu features local selections rotated with the seasons. The macaroni and cheese features Northwest-favorite Cougar Gold cheese with a butter-crumb crust. Burgers are juicy, cooked per-fectly, and served on homemade potato buns with the smallest bit of crunch and a fluffy interior. The whole family can enjoy Seeds’ offerings — comfort foods satisfy children’s desires while more intricate food items appease fastidious palates.

WHATCOM

BAYOU ON BAY Cajun/Creole

1300 Bay St., Bellingham 360.752.2968, bayouonbay.com

Bayou On Bay serves a wide variety of classic Cajun/Creole dishes, such as gumbo, jamba-laya, po’ boy sandwiches and hush puppies, to name a few. A house-made remoulade, which accompanies many of the dishes, is worth the trip alone. The bar offers an extensive list of drink options. Bayou on Bay is a must for foodies as well as people just looking for a sat-isfying meal.

BLACK FOREST STEAKHOUSE German/Steak

1263 Barkley Blvd., Bellingham 360.733.9185 638 Peace Portal Dr., Blaine 360.306.8342, blackforeststeakhouse.com

Black Forest Steak house offers a versatile dining experience. It’s fancy enough for special occasions, anniversaries and graduation cel-ebrations, but it’s also a place you’ll want to go to any day. Black Forest makes its steaks differ-ent than most other steakhouses: It broils them in a 1,600-degree oven, leaving the meat tender and flavorful.

BLACK PEARL Vietnamese

1255 Barkley Blvd., Bellingham 360.756.5003 202 E. Holly St. 117, Bellingham 360.318.7655 blackpearlbellingham.com

Bellingham has an abundance of Vietnamese restaurants; the trick is to find ones that stand out — like the Black Pearl. With all the avail-able extras, it is almost impossible to get the same flavor twice. The pho is clean and refresh-ing with a variety of sauces to add as extra seasoning. It comes with a variety of types of meat, including round-eye, brisket and chicken, but vegetarians don’t despair, there’s an option for you, too. One nice feature of the Black Pearl’s menu is that it doesn’t only serve pho. Try the chicken or beef teriyaki, or a noodle bowl. The Black Pearl’s selection of crepes is second to none — everything from classic butter and cinnamon to New York Style Cheesecake with strawberry or raspberry jam.

BLUE FIN SUSHI Japanese

102 S. Samish Way, Bellingham 360.752.2583, bluefinbellingham.com

At Blue Fin Sushi, fresh sushi is used to create a variety of tasty options like the Tekka roll, which is seaweed, rice and tuna. The wait-staff is friendly and it’s always entertaining to

watch the chefs at work. Blue Fin also offers a

full menu of non-sushi food items. Its version

of fish and chips, for example, is a must-try:

tempura fried salmon pieces served with sweet

potato fries with a creamy wasabi sauce for

dipping. Blue Fin Sushi also serves a variety of

teriyaki, orange chicken and bento boxes.

BRANDYWINE KITCHEN Regional NW

1317 Commercial St., Bellingham

360.734.1071, brandywinekitchen.com

Named for the decadent heirloom tomatoes

grown on their farm, the owners source much

of their ingredients locally and hold the “from

seed to plate” philosophy. The menu offers

vegetarian and gluten-free options (like rice-

Panko Fish and Chips), and includes beer from

both Boundary Bay and Chuckanut breweries.

Try the Quinoa-Salmon Cakes with red pepper

aioli or a BLT with Hempler’s bacon and

maple-tomato relish. Don’t miss the Hibiscus

Iced Tea for a refreshing sip or treat yourself to

a Raspberry Champagne Cocktail.

January 2015 63

CIAO THYME ON THE SIDE CAFE Lunch

207 Unity St., Bellingham 360.927.4890, ciaothyme.com

For those who have experienced Ciao Thyme’s gourmet dinners and cooking classes, the new Ciao Thyme on the Side Café is a welcome addition to the delicious work of Jessica and Mataio Gillis, owners of Ciao Thyme cater-ing. As with everything Ciao Thyme does, ingredients are fresh, local and in season. Choose soups, salads and sandwiches a la carte, or create a plate with a selection of all three for a hearty and satisfying lunch.

D’ANNA’S CAFE ITALIANO Italian

1317 N. State St., Bellingham 360.714.0188, dannascafeitaliano.com

If you’re looking for good Italian food without having to resort to a national chain, D’Anna’s may be the place for you. The emphasis here is on the food, not the frills. The restaurant stands out in many ways, but D’Anna’s deli-cious, homemade pasta is what really makes it special.

THE FORK AT AGATE BAY Eclectic

2530 N. Shore Rd., Bellingham 360.733.1126, theforkatagatebay.com

As unassuming as they come, The Fork at Agate Bay is a quiet retreat of fine food and wine only a short drive down the east side of Lake Whatcom. Be careful not to be fooled by its quaint exterior; inside you’ll discover a surprisingly upscale atmosphere warmed by a welcoming and rustic charm. Opened in June 2009, it has gained recognition as one of Bellingham’s best restaurants, emerging as a favorite for food connoisseurs. From a simple yet elegant egg breakfast to wild-mushroom-stuffed chicken, the menu is a delightful and modern take on the classics. With a full wine bar, an in-house baker and fresh, local ingredi-ents, The Fork at Agate Bay provides a sophis-ticated twist on Northwest dining.

GIUSEPPE’S AL PORTO Italian

21 Bellwether Way, Bellingham 360.714.8412, giuseppesitalian.com

Giuseppe’s Al Porto Ristorante Italiano pro-vides an enhanced dining experience to its cus-tomers, including outside seating that provides diners with the joy of eating by the water and taking in the sights of beautiful Bellingham Bay. The classic Italian dining that earned Giuseppe’s the reputation as the finest Italian restaurant in Bellingham is still going strong. Whether you try the chicken marsala, happy hour specials or three-course, early-dinner spe-cials, your mouth will water. Daily specials and the full menu include meat specialties, fresh seafood and authentic Italian pastas.

HOMESKILLET American

521 Kentucky St., Bellingham 360.676.6218, homeskilletsunnyland.com

Owners Tina and Kirby named their restaurant after one of their favorite lines in the movie “Juno,” when the main character calls a store clerk “homeskillet.” The skillets on their menu came afterward, but are now one of the eat-ery’s most popular items. A small skillet is filled with perfectly-fried potatoes, eggs and top-pings you choose. Try Tina and Kirby’s per-sonal favorite: the poutine, home fries smoth-ered in traditional gravy, topped with fried eggs and cheese. Homeskillet can’t be beat with its friendly service, colorful atmosphere and ulti-mate comfort food.

INDIAN FLAVORS RESTAURANT Indian

3930 Meridian St., Ste. 107, Bellingham 360.647.1589, indiaflavor.com

At Flavor of India all the dishes are rich, deli-cious and truly feel authentic. Dishes come with your choice of pulao rice or the classic Indian bread naan. Flavor of India offers a variety of vegetarian and non-vegetarian dishes, all with exquisite and well-developed flavors. There’s also a variety of flavors of naan, including garlic or spinach. For those unsure of what to order, or those who want to try multiple dishes at once, try the lunch buffet.

KURU KURU SUSHI Japanese/Sushi

11 Bellwether Way, Bellingham 360.392.8224, kurukurubellingham.com

Kuru Kuru Sushi, which translates to “go around Sushi,” offers not only a good meal, but a good experience. Some of the offerings, like the Dynamite roll, are lightly tempura fried before being put on the conveyor belt to travel around the restaurant to hungry patrons. More traditional, classic sushi, like the raw salmon (which is buttery and delicious) also travels on the belt. A variety of non-fish related faire, like gyoza, egg rolls and desserts also are offered. If you don’t see something you like, the chefs behind the counter will gladly make something for you.

MAGDALENAS Crêperie, European

1200 10th St., Ste. 103, Bellingham 360.483.8569, magdalenascreperie.com

Paris, London, New York, Vancouver and Bellingham have them. Little shops where the aromas of sweet and savory crêpes, custom sandwiches and hot soup du jour fill the air. With a formidable selection of crêpes, it’ll take more than one trip to decide which is better, sweet or savory. But at this eatery, it is criminal to pass up the sweet little numbers filled with velvety smooth vanilla-flavored cream cheese, white chocolate and your choice of fresh fruit. A crêpe option for every crêpe crave.


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January 2015 65

AN ILLUSTRATED GUIDE TO LOCAL LIBATIONS

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NCascadesHealthAndRehab.com

North Cascades Healthand Rehabilitation Center

Whatcom, Skagit and San Juan counties

are fortunate to have a medical community

dedicated to excellence. The men and

women in these pages offer personal care

and attention. Whether you’re seeking a

holistic approach to medicine or cutting-edge

surgery, we are pleased to introduce you to

these select medical professionals.

A SPECIAL ADVERTISING SECTION

the

Profiles

&

Natural Way Chiropractic and MassageNatural Way Chiropractic has been serving Bellingham and the surrounding areas for 20 years,

opening our 5th and 6th clinics in Anacortes and Everett in December 2014. The patient base

ranges from infants as young as one day old to persons who have had symptoms their entire

lives. If there is a spine and nervous system, it can be helped — and our focus is to create the

environment to support that endeavor.

Our primary focus is to raise the standard

of the profession. We are committed to pro-

viding a level of excellence in your care that

is unmatched in its attention to detail and

compassion. We began as a small family chi-

ropractic center, and have now grown to 6

offices that provide massage therapy, nutri-

tional counseling, ergonomic and job safety

workshops, and health and wellness classes

in addition to chiropractic care. We want to

educate the public to understand the incred-

ible difference a chiropractic lifestyle can have

in regards to enjoying better health. The state

of the art facilities we have at Natural Way are

unparalleled in the area. We continue to grow

and develop other avenues to improve our ser-

vice to our patients.

Community outreach has extended to include

many different varieties: weekly in-office

nutrition and wellness lectures; bi-annual

patient appreciation days collecting donations

for the Salvation Army’s Giving Tree program

and tuitions for the Royal Family Kids Camp;

health fairs, ergonomic and back safety train-

ing for over one hundred local business; and

even free weekly health and wellness classes at

all locations throughout the year.

Our mission is to enhance the inherent great-

ness of each person thereby bringing out the

best in everyone. Our vision is a world that is

better today than it was yesterday, because we

made a difference in the lives of many people.

Other Services• On-Premise X-Ray Unit

• sEMG (Surface EMG) and Thermal Scan

• Free weekly health and wellness classes

• Massage Therapy

• Ideal Protein Diet Program and

Nutritional Counseling

• Spinal Decompression

• Computerized Foot Scans

• Customized Orthotics

• Vitamins/Supplements

• Unbelievable Customer Service

Bellingham

2000 N. State St.

360.671.1710

Ferndale

1943 Main St.

360.384.1396

Lynden

102 Grover St., Ste. 100

360.354.9900

Mount Vernon

1825 Riverside Dr., Ste. A

360.424.9600

Anacortes NOW OPEN!

1015 14th St., Ste. A

360.293.3223

Everett NOW OPEN!

5301 Evergreen Way, Ste. B

425.257.1000

Dr. Eddie Hansen

is a native of Bellingham and a

1995 graduate of Western States

Chiropractic College. After years of

study and refinement, Dr. Hansen

now lectures extensively in both

the community and in local com-

panies, he was voted a “Top Doc”

for Bellingham in the December

2010 issue of Northwest Business

Monthly, and he was voted best

Chiropractor in Whatcom County for

2013 by Bellingham Alive.

Celebrating 20 Years!


the Health & Medical Profiles

Bellingham Spine Pain Specialists, PCThe best clinical outcomes come from precise and accurate diagnoses. By taking the guesswork

and “wishful thinking” out of managing chronic spine pain, Dr. Yin’s world-class clinical, scien-

tific, and academic expertise allows patients access to state-of-the-art evidence-based spine care

right here in beautiful Bellingham, WA at Bellingham Spine Pain Specialists, PC.

Dr. Yin is recognized as one of the nation’s pre-

eminent experts in the field of chronic spine

pain. His clinical, academic, research, and soci-

etal work has contributed to his ranking among

the best 70 Pain Physicians in America and

top physicians in Washington State. A gradu-

ate of the College of Physicians and Surgeons

of Columbia University in New York, Dr. Yin

trained in General Surgery and Anesthesiology

at the University of Washington in Seattle.

He has multiple Board Certifications, includ-

ing Pain Medicine. Dr. Yin is an ardent patient

advocate and expert in the field of evidence-

based medicine. Dr. Yin is the past-president of

the International Spine Intervention Society, a

member of numerous committees for the North

American Spine Society, has served as an advi-

sor to the Center for Medicare and Medicaid

Services (CMS), WA State Medical Board, and

has authored definitive textbook and encyclo-

pedia chapters, as well as national and interna-

tional clinical practice standards and guidelines

in the field of spine pain. His research publica-

tions have led to the discovery of novel thera-

pies for complex pain problems including head

and neck pain, cervicogenic headache, thoracic

spine pain, and sacroiliac joint pain. Since mov-

ing to Bellingham in 1997, he appreciates its

outstanding medical community, quality of life,

and outdoor activities.

Way Yin, MD

Bellingham Spine Pain Specialists, PC

2075 Barkley Blvd., Suite 250,


t: 360.527.8111 | f: 360.527.8115

www.bellinghamspine.com

[email protected]

CarrDorsch Family DentalVoted best dentist in the 2013 and 2010 issues of Bellingham Alive’s Best of the

Northwest contests, CarrDorsch Family Dental gives patients several reasons to smile.

Working closely with patients, their team consists of friendly, smart and fun people

who are dedicated to meeting the needs of their patients. Individual care plans are

developed to help each patient achieve their unique goals.

A variety of dental services are offered, including: ■ General dentistry: regular visits/cleanings, crowns, x-rays, sealants, fillings,

inlays and onlays

■ Advanced dentistry: dental implants, wisdom tooth surgery, root canals,

extractions, bridges, dentures and sleep apnea/snore guards

■ Cosmetic dentistry: tooth bleaching/whitening, veneers and tooth-colored fillings

CarrDorsch Family Dental is committed to pursuing modern dentistry and the latest

in technology. Same-day treatments are available, eliminating temporary crowns and

multiple appointments.

CarrDorsch Family Dental

3400 Squalicum Pkwy., Suite 107,


360.734.9926

carrdorschdental.com

January 2014 69


Whatcom Eye SurgeonsWhatcom Eye Surgeons works with your family eye care provider to determine the best treatment

for your eyes. We encourage you to consult first with your eye doctor, who can provide informa-

tion, discuss options and recommend a medical or surgical consultation with us, if appropriate.

Our experienced, local team practices comprehensive ophthalmology, and includes:

Whatcom Eye Surgeons

2075 Barkley Blvd., #205

360-676-6233 | whatcomeyes.com

Hours: 8-5, Monday-Friday

Kristi Bailey, MD A graduate of Baylor College of Medicine, Dr.

Bailey engages patients with her bright energy

and expertise in cataract surgery and medical

retinal disease. She completed her ophthalmol-

ogy training at Casey Eye Institute.

Aaron Kuzin, MD Dr. Kuzin focuses his practice on cataract,

glaucoma and anterior segment surgery. With

warmth and caring, he encourages patients’

understanding and participation in their

treatment. Dr. Kuzin completed his medical

training at Harvard Medical School and the

University of Southern California/Doheny Eye

Institute.

Ingrid Carlson, MD Dr. Carlson specializes in pediatric ophthal-

mology and surgery, including strabismus

treatment for adults and kids. She delights in

helping people see and her enthusiasm ener-

gizes staff and patients alike. She is a graduate

of Indiana University School of Medicine.

Justin Wright, OD Dr. Wright provides medical eye care with spe-

cific interests in ocular disease and strabismus.

Patients find comfort in his thoroughness and

easy-going style. He graduated from Pacific

University College of Optometry, with addi-

tional training at The Eye Institute of Utah

and Moran Eye Center.

Kristi Bailey Ingrid Carlson

Aaron Kuzin Justin Wright

Clayton Sulek, DPD, DD, FCAD DENTURIST/OWNER

Offering all denture services including Implant Retained Dentures from his offices

at Bellingham and Lynden Denture Clinics, Clayton Sulek and his dedicated staff are

known for going the extra mile when it comes to service. Coordination of treat-

ment with dentists throughout the community is paramount to their core value of

patient satisfaction.

Sulek said that giving people a “nice, bright smile” - which is esthetically per-

fect and also offers full restoration of function - is often so life changing that his

patients end up referring all of their friends and family members. “A new, proper fit-

ting denture can change a person’s life,” he said. With the advancements and afford-

ability of Implant Dentistry compared to years past, he is able to bring patient satis-

faction to an entirely different level.

Having an on-site lab allows full control over the entire denture construction process.

Sulek starts with a full oral examination then takes impressions and measurements

and creates the dentures in his own lab. Once the denture is completed, Sulek offers

exceptional ongoing care which is imperative to continued patient satisfaction.

Bellingham Denture Clinic

2003 N. State Street, Ste. B


360.647.0395



Pacific Rim Orthopaedic Surgeons2979 Squalicum Parkway #203,

Bellingham

360.733.7670

pacificrimorthopedic.com

Gary D. Bergman, MDFellowship in Hand Surgery

Dr. Gary Bergman began practicing in

Whatcom County in 1992. He specializes in

hand surgery, but enjoys providing care for all

types of orthopaedic injuries and conditions.

Dr. Bergman is married, has three grown sons

and five grandchildren. He and his wife enjoy

traveling to visit their family.

Joel R. Hoekema, MDFellowship in Spine Surgery

Dr. Joel Hoekema has been in practice since

2001 and the focus of his practice is spinal

and joint replacement surgery. Over the past

few years, Dr. Hoekema has done more joint

replacement surgeries than any other physician

in Whatcom County. He is married and has

three children and they enjoy many outdoor

activities together.

Christopher J. Van Hofwegen, MDFellowship in Orthopaedic Sports Medicine

Dr. Van Hofwegen has been in practice since

2010 and the focus of his practice is Sports

Medicine. He is dedicated to serving people

of all ages with sports related injuries. Dr. Van

Hofwegen’s practice also includes the care of

people with general orthopaedic conditions. He

and his wife and three children enjoy living in

the northwest and lead a family focused, active

lifestyle.

Michael K. Gannon, MDDr. Michael Gannon has been in practice in

Whatcom County since 1993. His prior expe-

rience included military service as a surgeon

in the Middle East and as the Army Sports

Medicine consultant for the Northwest US.

His practice includes sports medicine, treat-

ment of knee, hip and shoulder problems and

total joint replacements. Dr. Gannon and his

wife have two teenage sons.

Michael A. Thorpe, MDDr. Michael Thorpe has been in practice since

1988. The focus of his practice is in outpatient

surgery and sports medicine. Dr. Thorpe is the

only doctor doing outpatient joint replace-

ments in Whatcom County. He has been

the Team Orthopaedic Surgeon for Western

Washington University since 1988. In 2010

and 2013, Dr. Thorpe received the Washington

State’s Best Doctors Award and in 2011 he

received the Patient’s Choice Award. He and

his wife have five children and three grandchil-

dren. Dr. Thorpe and his family are very active

members of the community.

Pacific Rim Orthopaedic SurgeonsOur mission is to provide compassionate, exceptional care to patients with orthopaedic injuries

and conditions using the latest techniques and technologies derived from evidence-based medi-

cine. We are a group practice of five board certified physicians and two physician assistants com-

mitted to offering you a high standard of patient focused care with the goal of improving your

quality of life. Three of our surgeons are fellowship trained in sports medicine, hand surgery,

and spine surgery.

Christopher J. Van Hofwegen

Joel R. Hoekema

Gary D. Bergman

Michael K. Gannon

Michael A. Thorpe

January 2014 71


ANACORTES

FIDALGO MEDICAL ASSOC.1213 24TH ST. #100ANACORTES, WA360.293.3101

ISLAND EYE PHYSICIANS-SURGEONS1213 24TH ST. #300ANACORTES, WA360.293.2020

ISLAND HOSPITAL1211 24TH ST.ANACORTES, WA3604683185

ISLAND HOSPITAL SHIBA PROGRAM2511 M AVE. #AANACORTES, WA360.299.4212

ISLAND SURGEONS INC1213 24TH ST. #700ANACORTES, WA360.293.5142

LOPEZ ISLAND MEDICAL CLINIC1211 24TH ST.ANACORTES, WA360.468.2245

PEACE HEALTH ST JOSEPH MED CTR1218 29TH ST. #BANACORTES, WA888.739.2700

ARLINGTON

CASCADE VALLEY ARLINGTON SURGERY CENTER875 WESLEY ST. #230ARLINGTON, WA360.435.6097

CASCADE VALLEY HOSPITAL330 S STILLAGUAMISH AVE.ARLINGTON, WA360.435.2133

CASCADE VALLEY SMOKEY POINT3823 172ND ST. NEARLINGTON, WA360.653.4569

THERAPEUTIC HEALTH CTR21018 66TH AVE. NEARLINGTON, WA360.525.3540

WHITEHORSE FAMILY MEDICINE875 WESLEY ST. #250ARLINGTON, WA360.435.2233

CASCADE VALLEY SMOKEY POINT3823 172ND ST. NEARLINGTON, WA360.653.4569

THERAPEUTIC HEALTH CTR21018 66TH AVE. NEARLINGTON, WA360.525.3540

WHITEHORSE FAMILY MEDICINE875 WESLEY ST. #250ARLINGTON, WA360.435.2233

BELLINGHAM

BELLINGHAM BREAST CTR2940 SQUALICUM PKWY #101BELLINGHAM, WA360.671.9877

BELLINGHAM SURGERY CTR2075 BARKLEY BLVD #101BELLINGHAM, WA360.671.6933

CARDIOTHORACIC SURGERY ASSOC2979 SQUALICUM PKWY #201BELLINGHAM, WA360.756.6800

CARE MEDICAL GROUP4280 MERIDIAN ST. #120BELLINGHAM, WA360.734.4300

CENTER FOR SENIOR HEALTH3015 SQUALICUM PKWY #100BELLINGHAM, WA

360.715.4186

NW WALK IN HEALTH CLINIC INC2220 CORNWALL AVE.BELLINGHAM, WA360.756.2190

PACIFIC RIM OUTPATIENT3009 SQUALICUM PKWYBELLINGHAM, WA360.788.7740

PEACE HEALTH MEDICAL GROUP4545 CORDATA PKWY #2DBELLINGHAM, WA360.738.2200

PEACE HEALTH ST JOSEPH CANCER3301 SQUALICUM PKWYBELLINGHAM, WA360.788.8222

PEACE HEALTH ST JOSEPH CARDIOLOGY2950 SQUALICUM PKWYBELLINGHAM, WA360.788.6063

PEACE HEALTH ST JOSEPH MED CTR2901 SQUALICUM PKWYBELLINGHAM, WA

360.734.5400

ST JOSEPH HOSPITAL3201 ELLIS ST.BELLINGHAM, WA360.733.5492

BOTHELL

EVERGREEN HEALTH PRIMARY CARE1909 214TH ST. SE #110BOTHELL, WA425.488.4988

PACIFIC MEDICAL CTR1909 214TH ST. SE # 300BOTHELL, WA425.398.0713

EDMONDS

EDMONDS FAMILY MEDICINE CLINIC7315 212TH ST. SW #101EDMONDS, WA425.670.3559

EDMONDS SURGERY CTR21229 84TH AVE. WEDMONDS, WA425.775.1505

EDMONDS WOMEN’S CLINIC7500 212TH ST. SW #210EDMONDS, WA425.771.3311

PUGET SOUND SURGICAL CLINIC21911 76TH AVE. W #106EDMONDS, WA425.778.2220

SURGICAL ASSOCIATES EDMONDS7315 212TH ST. SW #201EDMONDS, WA425.778.8116

SWEDISH CANCER INSTITUTE21605 76TH AVE. W #100EDMONDS, WA425.640.4300

SWEDISH CANCER INSTITUTE21632 HIGHWAY 99EDMONDS, WA425.775.1677

SWEDISH/EDMONDS HOSPITAL21601 76TH AVE. WEDMONDS, WA425.640.4000


Hospitals Clinics&

EVERETT

COMPREHENSIVE BREAST CTR900 PACIFIC AVE. #120EVERETT, WA425.261.2000

DOCTORS EXPRESS607 SE EVERETT MALL WAY #2EVERETT, WA425.265.7004

EVERETT MEDICAL CTR2930 MAPLE ST.EVERETT, WA425.261.1500

GROUP HEALTH MEDICAL CTR2930 MAPLE ST.EVERETT, WA

425.261.1500

MEDALIA MED GROUP SILVER LK12800 BOTHL EVRT HWY #120EVERETT, WA425.316.5150

NORTH SOUND EMERGENCY MEDICINE1716 W. MARINE VIEW DR. #CEVERETT, WA425.259.0212

PROVIDENCE CARE CLINIC930 N. BROADWAYEVERETT, WA425.317.0300

PROVIDENCE EVERETT MEDICAL CTR1717 13TH ST.EVERETT, WA425.297.5500

PROVIDENCE MEDICAL CTR EVERETT1321 COLBY AVE.EVERETT, WA425.261.4460

PROVIDENCE MEDICAL GROUP3216 NORTON AVE. #202EVERETT, WA425.297.5330

SUNRISE FAMILY MEDICAL9505 19TH AVE. SE #100EVERETT, WA425.225.6721

SWEDISH MEDICAL CTR-MILL CREEK13020 MERIDIAN AVE. S.EVERETT, WA425.357.3900

WESTERN WASHINGTON MED GROUP3726 BROADWAY #206EVERETT, WA425.317.9119

FERNDALE

FIRST STOP CLINIC1815 MAIN ST.FERNDALE, WA 360.746.2314

FRIDAY HARBOR

INTER ISLAND MEDICAL CTR550 SPRING ST.FRIDAY HARBOR, WA360.378.2142

PEACE HEALTH PEACE ISLAND MEDICAL CTR1117 SPRING ST.FRIDAY HARBOR, WA360.378.2141

LYNNWOOD

LYNNWOOD MEDICAL CTR20200 54TH AVE. W.LYNNWOOD, WA425.672.6400

VIRGINIA MASON MEDICAL CTR19116 33RD AVE. W.LYNNWOOD, WA425.317.8520

PACIFIC MEDICAL CENTER19401 40TH AVE. WSUITE 230LYNNWOOD, WA425.744.7153

MILL CREEK

EVERETT CLINIC15418 MAIN ST.MILL CREEK, WA425.225.8000

PROVIDENCE MILL CREEK WALK-IN CLINIC12800 BOTHELL-EVERETT HWY;SUITE 120MILL CREEK, WA425.316.5150

MONROE

MONROE GENERAL SURGERY14841 179TH AVE. SE #140MONROE, WA360.794.1415

VALLEY GENERAL HOSPITAL SPORTS & PHYSICAL THERAPY14841 179TH AVE. SE #120MONROE, WA360.794.1407

VALLEY GENERAL HOSPITAL14701 179TH AVE. SEMONROE, WA360.794.7497

MOUNT VERNON

MT VERNON CARE CTR1415 E KINCAID ST.MT VERNON, WA360.428.2273

MT VERNON CBOC VA307 S 13TH ST. #200MT VERNON, WA360.419.3664

REGIONAL CANCER CARE-MT VERNON307 S 13TH ST. #100MT VERNON, WA360.814.2146

SKAGIT REGIONAL CLINICS1400 E KINCAID ST.MT VERNON, WA360.428.2586

SKAGIT VALLEY HOSPITAL1415 E KINCAID ST.MT VERNON, WA360.675.8229

SKECHER VALLEY HOSPITALPO BOX 1376MT VERNON, WA360.428.2160

SEDRO WOOLLEY

PEACE HEALTH ST JOSPEH MEDICAL CTR2061 HOSPITAL DR.SEDRO WOOLLEY, WA360.856.7230

SKAGIT REGIONAL CLINICS1990 HOSPITAL DR. #200SEDRO WOOLLEY, WA360.856.4222

UNITED GENERAL MEDICAL CTR2000 HOSPITAL DR.SEDRO WOOLLEY, WA360.856.6021

SMOKEY POINT

EVERETT CLINIC2901 174TH ST. NESMOKEY POINT, WA360.454.1900

STANWOOD

EVERETT CLINIC7205 265TH ST. NWSTANWOOD, WA360.629.1500

January 2014 73

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Agenda

AGENDA

If you’ve always wanted to try yoga but didn’t have the time, energy or chance, this is the perfect opportu-nity to dip your toes into the world

of meditation and relaxation. In this class students will learn basic align-ment, breathing technique, yoga phi-losophy and more than 40 poses. This class is hands-on and will provide a solid foundation for further yoga exploration. The cost is $80 for eight-class series ($15 drop-in).

JANUARY 6–29, Tuesdays and Thursdays 7:15 to 8:45 p.m. 3 Oms Yoga 1210 Bay Street 360.671.3510, 3omsyoga.com

Beginners’ Yoga Course

HEALTH & WELLNESS

EASY STEPS TO CLEAN EATINGJANUARY 15, 2015 11 A.M. TO 12:30 P.M.

Around the holidays its easy to lose track of the amount of delicious foods we put into our mouths. Integrative Nutrition Food and Health Coach Demetree Robinson can help pinpoint cravings as well as foods that make you feel sluggish or tired. Robinson will explain and teach the easy steps on clean eating to put you back on track for healthy eating. Samples and recipes are included! The cost is $10 to register.

Roots Room, Cordata Co-op 315 Westerly Avenue 360.734.6080, communityfood.coop

TAI CHI FOR ARTHRITIS JANUARY 6 TO FEBRUARY 10, TUESDAYS AND FRIDAYS 11:30 A.M. TO 12:30 P.M.

Each Tai Chi class taught by certified instructor Kelly Hong-Williams includes a warm up exercise, form study, and a cool down period. These classes are meant to reduce stress, decrease pain and improve strength, flexibility and balance for arthritis patients. $70 for 10 sessions. Class does not meet on January 20.

Cordata Co-op 315 Westerly Avenue 360.734.6080, communityfood.coop

TAKE CONTROL OF YOUR INTESTINAL HEALTHJANUARY 7, 6:30 P.M. TO 8:30 P.M.

Nutritionist Jim Ehmke, takes a closer look at digestive health in this class that covers all the major organs of the diges-tive system. The class also discusses strat-egies and holistic therapies for diges-tive health. Ehmke will explain different

conditions such as acid reflux, Crohn’s, IBS, colitis, hemorrhoids, colon cancer, ulcers and more.


WINTER BLUES BUSTERSJANUARY 13, 2015, 6:30 TO 8 P.M.

Everyone feels down in the winter. But Life Coach Jennavieve Joshua has a way to keep your spirits up for the winter. This interactive and informational work-shop provides practical tips to increase happiness and wellness. Joshua provides each attendee with a “happy map to nav-igate to happiness strategies for the win-ter.” Register at the Co-op for $5.


TAKE CONTROL OF YOUR IMMUNE HEALTHJANUARY 21, 6:30 TO 8:30 P.M.

Certified nutritionist Jim Ehmke invites others to learn about the immune system and how to keep it healthy and effective. He will discuss different flu strains, den-tal infections and how to deal with those issues. He will also invite discussion about vaccines and antibiotics. Ehmke has been a practitioner of alternative therapies since 1976.


RESOLUTION WALK AND RUN & PADDEN POLAR DIPJANUARY 1, 2015 11 A.M. AND 12 P.M.

Begin the new year in a healthy way, with a refreshing walk or run around Lake Padden. The finish line will offer

snacks and heaters before the dip. Right at noon enjoy an invigorating dip in the lake. After the dip, heated showers will be available as well as goodies. This event is free.

Lake Padden Boathouse 4882 Samish Way 360.778.7000, cob.org

HEART OF INTENTION WORKSHOPJANUARY 1, 2015 2 P.M. TO 5 P.M.

Amy Robinson and Elizabeth Ruff lead this workshop to help you find what your intention for the New Year is. This work-shop will practice meditation as well as slow-flowing quieting yoga to explore embodying intention. Robinson and Ruff request attendees bring a journal to express intentions. Before December 24, $30, after, $35.

3 Oms Yoga 1210 Bay Street 360.671.3510, 3omsyoga.com

EASY MEDITATION CLASSWEDNESDAYS, 7–8 P.M. BEGINNING

JANUARY 1, 2015

Open yourself to unlimited possibili-ties by starting with a simple meditation class to clear your mind. This class is for beginning or advanced students and taught by Bob Trask and Jonathan Hall.

Unity Church 1095 Telegraph Road

WINTER WELLNESS FAIRJANUARY 31, 2015

The Winter Wellness Fair is an opportu-nity for all wellness practitioners to have a venue for his or her specialty. This is an


AGENDA Events

event open to the community, involving guest speakers.

Unity Church 1095 Telegraph Road

ART SHOW AT THE CO-OPNOVEMBER 29 THROUGH JANUARY 15, 7 A.M. TO

9 P.M.

The Community Co-op is featuring work from artist Sarah Derby. Derby special-izes in painting on photographs, other art or panels instead of a blank canvas. Her work is meant to create a feeling of depth and dimension. This event is free.

Cordata Community Co-Op 315 Westerly Road 360.734.8158 communityfood.coop

CLASSICAL

WELCOME HOME CONCERTJANUARY 31, 2015

Jeff Siegfried is a Bellingham native who has studied saxophone since the age of 10. He earned a Bachelor of Music and a Master of Music degree, was a final-ist at the 2012 International Saxophone Symposium and Competition as well as earning second place at the in the 2014 Carmel Artist Competition and vari-ous other achievements. He is currently

working toward a Master of Music degree in musicology at Northwestern.

Christ the Servant Lutheran Church 2600 Lakeway Drive 360.201.6621 Bellinghamfestival.org

MOUNT BAKER THEATRE PRESENTS: VIDA GUITAR QUARTETJANUARY 9, 2015, 8 P.M. TO 10 P.M.

Formed in 2007, this group of four exceptional artists comes together to make VIDA, sampling genres includ-ing jazz, classical Bach, British rock and more. Their debut album, Love, offers a wide range of diverse sounds.

Mount Baker Theatre 104 North Commercial Street 360.734.6080, mountbakertheatre.com

CONCERTS

MOUNT BAKER THEATRE PRESENTS RAIN: A TRIBUTE TO THE BEATLESJANUARY 20, 2014, 7:30 P.M.

This exhilarating performance includes favorites of the Fab Four such as I Want to Hold Your Hand, Hard Day’s Night, Sgt. Pepper’s Lonely Hearts Club Band, Let It Be, Come Together and Hey Jude. This concert goes back in time with the legendary British rockers for a spectacu-lar night you won’t forget.


MOUNT BAKER THEATRE PRESENTS KODO ONE EARTH TOUR: MYSTERYJANUARY 28, 2015, 7:30 P.M.

This concert explores the possibilities of the traditional Japanese Taiko drum. Kodo means two things; one is “heart-beat,” meaning the source of rhythm. The sound of the taiko drum is said to resem-ble the heartbeat of a mother. The sec-ond meaning can also be “children of the drum,” mirroring playing the drums with the spirit of a child. The group debuted in Berlin in 1981, and has given more than 3700 performances since.


VISUAL ARTS

THE PICKFORD FILM CENTER PRESENTS: A PATH APPEARS ONE EARTH TOURJANUARY 6, 2015, 5:30 P.M.

This film follows young American women who were forced into a life of prostitution and the programs that helped them. These problems are not only hallway across the world, but in our own backyards, such as Chicago, Nashville and Boston. The second half of the film focuses on Haiti and Kenya and the chil-dren that are living in poverty after polit-ical unrest. It captures the conversion of Kenya’s slums into educational centers for girls. This film captures the obstacles that millions of women face every day, and offers a solution of change.

Pickford Film Center 1318 Bay Street pickfordfilmcenter.org, 360.738.0735

MOUNT BAKER THEATRE SILENT FILM ERIES WITH LIVE ORGANIST DENNIS JAMES – LOVEJANUARY 11, 2015, 3 P.M.

Experience a silent film how it was origi-nally intended. With a vintage envi-ronment and musical accompaniment. Organist Dennis James has played for more than 40 years as a solo film accom-panist. He is able to provide silent films and audiences with period authentic music. On January 11, he will be accom-panying Love, based on Leo Tolstoy’s novel Anna Karenina centering around forbidden love.


FAMILY FRIENDLY

WOMEN’S ENSEMBLE — INTO THE DARKENED NIGHTJANUARY 31, 3-5 P.M. AND 7-9 P.M.

Join Allegra Women’s Ensemble, accom-panied by Hadassah McGill for a perfor-mance titled Into the Darkened Night, covering songs that celebrate the rituals and traditions of winter.

Our Saviour’s Lutheran Church 1720 Harris Avenue 360.733.6749, oursavioursbham.org

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January 2015 77

CINDERELLA’S BALL & TEA PARTYJANUARY 11, 2015 10:30 A.M. TO 12 P.M.

Disney Princess Cinderella will host a tea party at Perch and Play! The former Disney trained princess will share sto-ries, songs and treats with the children. Parents are encouraged to bring a camera for photo opportunities. Parents do not need to purchase tickets but must remain at Perch and Play for the event. The cost is $25 in advance, $30 day of.

Perch and Play 1707 North State Street 360.393.4925, perchandplay.com

NATIVE AMERICAN FLUTEJANUARY 20, 6:30 P.M. TO 8 P.M.

Flutist Peter Ali performs haunting songs and rich knowledge of the Native American cedar flute. Ali’s heritage is of the Yaqui tribe of Sonora Mexico. He taught himself to play the flute. Ali will bring extra cedar flutes for students and also invites others to bring their own.

Downtown Co-op 1220 N. Forest Street at Holly Street 360.734.8158

MUSEUM

REACHING BEYOND: NORTHWEST DESIGNER CRAFTSMEN AT 60SEPTEMBER 14–JANUARY 4

Celebrate 60 years of work by 90 dif-ferent artists through clay, glass, wood, metal fiber and other mixed media. Reaching Beyond includes more than 140 works of contribution to the Northwest.

Lightcatcher Building 250 Flora Street 360.778.8930, whatcommuseum.org

DISCOVERY: DEPARTMENT OF ART AND DESIGN BIENNIAL EXHIBITIONJANUARY 12 TO MARCH 7, 2015

This exhibit displays the new work com-ing from faculty at Western Washington University. The work is from the 10 art and seven design faculty. The work includes ceramics, drawing, graphic

design, fibers, painting, photography, printmaking, sculpture and video.

Western Gallery 516 High Street 360.650.3900, westerngallery.wwu.edu

DANCE

MOUNT BAKER THEATRE EDUCATION PROGRAM: REPERTORY DANCE THEATRE: TIME CAPSULE – A CENTURY OF MODERN DANCE (LECTURE/DEMONSTRATION)JANUARY 14, 2015 10 A.M.

Time capsule is an information tour of 100 years of dance. It honors the creativ-ity of legendary 20th century choreogra-phers and highlights the evolution of the art from. This performance covers early modern dance to today’s choreography.


THEATER

MOUNT BAKER THEATRE PRESENTS JEKYLL & HYDEJANUARY 24, 2015 8 P.M.

Based on the story by Robert Louis Stevenson, this story follow the struggle of good and evil. The performance fea-tures an exhilarating score of pop rock hits from Grammy- and Tony-nominated Frank Wildhorn and Oscar- and Grammy-winning Leslie Bricusse. Jekyll & Hyde is a story of two men, a doctor and a madman and two women, both in love with one of the men.


SPECIAL EVENTS

SPEAKEASY POETY PRESSENTS SPEAKEASY 15: POEMS AND PRAYERS FOR THE NEW YEARJANUARY 18, 2015 7 P.M.

SpeakEasy, founded in 2009, is a poetry reading series in Bellingham. Luther Allen, Author of The View from Lummi Island, produces the series. Each reading focuses on a theme presented by the local poets.

Mount Baker Theatre Encore Room 104 North Commercial Street 360.734.6080, mountbakertheatre.com

OUT OF TOWN

GLUTEN FREE EXPOJANUARY 17–18 2015, 10 A.M. TO 5 P.M.

The Gluten Free Expo is Canada’s larg-est gluten free event, offering more than 60 exhibitors or gluten free food and five discussion sessions about understanding gluten. Eat samples and learn from lead-ing experts at this educational and deli-cious event!

Canada Place 999 Canada Place, Vancouver BC glutenfreeexpo.ca

12TH ANNUAL POLAR BEAR PLUNGEJANUARY 1, 2014 AT NOON

About 300 people participated in Seattle’s first Polar Bear Plunge in 2003. The num-ber has grown to about 1000 since then. Wear a costume, enjoy warm drinks and receive a patch of courage for plunging into such chilly waters! Celebrate the new year with a big splash.

Corner of NE 93rd and Sand Point Way NE Seattle 206.684.4989

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AGENDA Events

Tickets: 360.734.6080 | MountBakerTheatre.com

One Earth Tour: Sponsor

Season Sponsor

Wednesday, January 28 • 7:30PM

Mount Baker Theatre

VIDA Guitar - Jan 9 • Silent Film Series: Love - Jan 11Repertory Dance Theatre - Jan 16RAIN: A Tribute to the Beatles - Jan 20 • Jekyll & Hyde - Jan 24

SETTLEMEYER HALL BTC

Friday, January 9, 2015 5:00PM Cocktails

6:00PM DinnerLots of Fun!

wcar.net

H.R. 120/80: The “Male Patients’ Bill of Rights” ActCongressman Ken to the rescuePreamble: We, the male patients of the Pacific Northwest, in order to form a more

perfect health system, do ordain and establish this Act to preserve our inalienable medical rights.

Article 1: The dignity of all male patients shall be paramount. A.) The practice of using open gowns shall be discontinued by June 1, 2015 in favor of Longtail Tees and Buck Naked Date Night Boxers or Briefs by the Duluth Trading Company that are specially designed to provide increased buttock cover-age (up to 4”) and unrestricted access through well-placed inspection flaps. To encourage immediate compliance before the “gown transition deadline,” the wearing of gowns during examinations shall, from the date of enactment, be mandatory for all individuals in the examination room. Patients may require nurses and physicians to wear their gowns — frontward or backward — at their option. B.) Enhanced interview techniques shall be prohibited, including without limitation:

• Intake interviews by female nurses at urology clinics;

• Excessive hydration if the physician is NOT likely to be available for thirty (30) minutes or longer;

• Ambient air temperature in the examination room of sixty-eight (68) degrees or less (“Rule of Seinfeld I”); and

• Explanation of medical side effects designed to cause fear (“Rule of Seinfeld II”).

C.) Specimen cups shall be equipped with at least one (1) handle and shall be equivalent in capacity to the volume of liquid consumed in the past twenty-four (24) hours. D.) Prophylactic drugs shall be administered orally. The use of needles is prohibited unless the patient is first offered the election of “sticking” the nurse or physician with a needle that is one (1) inch longer and two (2) gauge sizes larger at a physical location of the patient’s choosing. E.) Urology admissions and waiting areas shall serve at least five (5) different medical specialties to avoid the public’s ability to diagnose by exclusion.

Article 2: Medical conditions and procedures shall be explained in gender-specific plain language, including without limitation:A.) “Catheterization” means “you should be motivated to recover without the procedure”;B.) “Ecchymossis” and “edema” means “you missed the curb outside your favorite pub”;C.) “Incontinence” means “your timing belt is out of warranty and needs to be replaced”;D.) “Frequent urination” means “you can now check email multiple times in the middle of the night”; andE.) “Hypertension” means “your significant other has been not been ‘available’ to you for an extended period.”

Article 3: The efficacy of drugs shall be explained in gender-specific plain language, including without limitation:A.) “Viagra” and “Cialis” mean “you may finally have to learn to tell time”;B.) “Crestor” and “Lipitor” mean “these will get you through the holiday party season”;C.) “Lyrica” means “your limits on your credit cards will seem like they are doubled”; D.) “Nexium” and “Prilosec” mean “just until your 24 year old son moves out of the house”; andE.) “Estrovera” means “you grabbed the wrong bottle in the bathroom.”

Article 4: Costs of medical treatment shall be explained in gender-specific plain language, including without limitation:A.) “Preventative health care” means “aspirin”;B.) “Deductible” means “you are self-insured”;C.) “$1,000” means “if you leave now”;D.) “$5,000” means “this year’s family vacation will be at Larrabee State Park”; andE.) “$10,000 and above” means “you just covered your other pre-existing conditions.”

H.R. 120/80 sponsored by School House Rock: “I’m just a bill” and Plumbers Local No. 22


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Please request a prospectus or summary prospectus which contains information about the investment objectives, risks, charges, and expenses of Saturna’s Funds which you should read and consider carefully. To obtain a free prospectus or summary prospectus, ask your financial advisor, visit www.saturna.com, or call 1-800-SATURNA.

Saturna’s Funds are distributed by Saturna Brokerage Services, member FINRA/SIPC and a wholly-owned subsidiary of Saturna Capital Corporation.

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Our disciplined approach:

Offense Defense

Earnings growth Strong balance sheets

Increasing dividends Diversifi cation

Values-based, high conviction investing with proven performance.

25 years of exemplary service.

Find out more today.

Values-Based Global Equity Managers

1-800/SATURNA www.saturna.com

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