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MAY/ JUNE 2016 • ISSUE 11

2 209HEALTHYLIVING

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Vol. 2 No. 11 ● May/ June 2016

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©Copyright 2016. 209 Healthy Living All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher of 209 Healthy Living is strictly prohibited. The opinions expressed in 209 Healthy Living are those of the authors and do not necessarily reflect the view of 209 Healthy Living mangament or owner. 209 Healthy Living assumes no responsibnility and makes no recommendation for claims made by advertisers and shall not be liable for any damages incurred.

PUBLISHER

Hank Vander Veen

GENERAL MANAGER

Drew Savage

EDITOR

Kristina Hacker

CONTRIBUTING WRITERS

& PHOTOGRAHERS

Kathryn Casey

Angelina Martin

Candy Padilla

Dennis Wyatt

ART DIRECTOR

Harold L. George

GRAPHIC DESIGNERS

Jaime Ramirez

ADVERTISING DIRECTORS

Chuck Higgs

Taylor Phillips

SALES & MARKETING

Beth Flanagan

Tara Levy

Colette Robison

Corey Rogers

Dora Roth

Melody Wann

Doreen Wynn

SPECIAL CONSULTANT

Larry Dovichi

C O N T E N T S

FEATURE8 Dream Flights

SHAPING UP4 Warrior Yoga

OUTDOOR LIFE5 Hike among the big trees

THE DOCTOR IS IN6 Screening for Peripheral Arterial Disease

INNER PEACE10 The stages of change

SMART EATS12 Blueberry: Super food extraordinaire14 VanderHelm Farms

SENIOR HEALTH15 Chronic Obstructive

Pulmonary Disease awareness

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SHAPINGUP

NEW STUDIO PROVIDES A UNIQUE WORKOUT EXPERIENCEBy ANGELINA MARTIN

After running Koru Power Yoga in Turlock for a year, Lorie Wilson knew it was time for a change. She

wanted to open a yoga studio near Stan-islaus State that would help to bring the Turlock and college communities closer.

The aptly-named Warrior Yoga studio began holding classes on April 2, offering a unique, Baptiste-inspired heated power yoga experience. Temperatures inside the building reach up to 90 degrees during ses-sions, providing yogis with a challenging and strengthening workout.

“It’s not light-hearted yoga,” said Wilson. “It’s intense – they leave here drenched.”

Classes held at Warrior Yoga are paid for by attendees on a donation-based pay-ment plan. Wilson suggests that those who attend classes give a donation of $13, but those who are able to give more often do, with those who can’t afford as much giving what they can spare. Service donations are also available for those who cannot donate financially.

“I love the idea of it,” said Wilson. “It makes yoga accessible to everyone. Money is not an obstacle here”

Baptiste-style yoga classes typically cost $25 per session, according to Wilson. She doesn’t hold anyone accountable for their donations, either – the business runs simply on trust. Wilson enjoys meditating, reflecting and sharing personal testimo-nies with her yoga students, forming a unique bond that cannot be found at other studios.

Warrior Yoga has classes at 9 a.m. and 6:15 p.m. Monday through Friday, 9 a.m. Saturday and 4:30 p.m. Sunday. It is located at 2801 Geer Rd., in Turlock. For more information, call 209-534-4190. ●

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Lorie Wilson holds a warrior pose in her recently-opened Warrior Yoga studio.

5MAY/JUNE 2016

OUTDOORLIFE

Less than 30 miles as the crow flies from the glittering offices of Silicon Valley stalwarts such

as eBay, Oracle, Facebook, Google and Yahoo stands a 330-foot tall tree that has been alive since before the American Revolution.

Save for 80 miles of trails the larg-est grove of old forest redwood trees south of San Francisco is tucked away from the tech world of the Bay Area in the 18,000-acre Big Basin State Park in Boulder Creek.

If you want to see redwoods, you head to places like Boulder Creek west of the 209. That’s because they are true redwoods, as in California’s state tree. Their kissing cousin — the giant sequoia — are found in Yosem-ite and other parts of the Sierra. The redwoods that thrive in the moist foggy climate of the California coast are taller than the Giant Sequoias with the tallest reaching 378 feet surpassing the Statue of Liberty in height. Giant Sequoias are older and bulkier.

The redwoods' average life expec-tancy of around 2,000 years is topped by the giant sequoias that can reach 3,000 plus years. While redwoods are tall and relatively slender the giant sequoias are tall and bulky. Giant se-quoias are only found on the western slopes of the Sierra in un-glaciered gullies between 4,000 to 8,000 feet in elevation. The warmth of the Sierra summer is essential for seeds to pop from its pinecones. The giant sequoia seeds and pinecones are three times larger than those of the redwoods.

Giant sequoia is significantly coarser in texture than redwood. The rings of the redwood are also wider than the giant sequoia

The world's largest living organ-

By DENNIS WYATT

ism can be found three hours away from the 209 among the 8,000 plus giant sequoias in Sequoia National Park. General Sherman has more than 52,000 cubic feet, is 25 feet in diameter, soars 275 feet and is between 2,300 and 2,700 years old.

The closest redwood grove to the 209 is Big Basin State Park in Boulder Creek in the Santa Cruz Mountains.

The "showcase" trail is the 10.6-mile loop to Berry Creek Falls that takes you past numerous redwood trees. The route is considered strenuous and can be covered in six hours or so. That said, if you are willing to forgo the falls, you can hike about two miles into the loop

from the southern end and enjoy gazing at numerous redwoods

There are much shorter trails that are classified as easy. The day entry fee is $10.

There is also a general store with a small restaurant near the park headquarters.

The park is 17 miles as the crow flies from downtown San Jose. Driving distance from San Jose, though, is 30 plus miles given the windy, curving road you need to take once you leave Highway 17.

Due to it being near the coast, the temperature this time of year while be milder than what you will experience visiting groves of giant sequoias in the Sierra. ●

6 209HEALTHYLIVING

THEDOCTORISIN

Did you know a simple test of your legs may be able to tell you if you have a higher risk

for heart disease?The test is quick, painless and

non-invasive. A health professional fits pressure cuffs around your ankles and upper arms, and uses a small ultrasound device to measure the systolic blood pressure in your limbs. It is simple and painless. The disease is called Peripheral Arterial Disease or PAD.

WHY IS THIS IMPORTANT?Heart disease is the leading killer

of Americans of all age groups, races and genders. Detecting heart disease risks early is important in order to live an active and healthy life for as long as possible. Yet the general public remains largely un-aware of PAD as indicator of heart blockages.

A recent study by University of California researchers, published in the journal Circulation Research, found a strong link between PAD and coronary artery disease and stroke. PAD occurs when fatty de-posits build up in the small arteries

outside the heart, and it usually affects the arteries that supply blood to legs and feet, according to the American Heart Association (AHA). The condition can not only cause tissue damage in the affected area, it could be a sign of chronic blockages throughout the arteries in a person's body. About 8 million Americans have PAD, according to the Centers for Disease Control and Prevention.

Shockingly, the CDC says that 40 percent of people who have PAD may have no symptoms at all, and so be unaware they have the condi-tion. This is why it is important to get screened. You may not have any idea that you are at risk. Having a screening may give you a hint at what lie in your future - in time to do something about it.

People who do have symptoms may feel muscle pain in the calves, hips and thighs while doing any kind of exercise that involves leg muscles - such as walking or climb-ing stairs, or experience cold legs, wounds that heal poorly or slowly, and burning, tingling or numbness in the legs.

7MAY/JUNE 2016

* Smoking - The AHA says people who smoke may have four times the risk of develop-ing PAD.

* Being overweight or obese* Diabetes* A sedentary lifestyle* High cholesterol* High blood pressure* Family history* Age - Approximately 12-20 percent of

people older than 60 have PAD, according to the CDC.

Because you can have PAD and experience no symptoms, many people may be unaware

they have it - and that they're at greater risk for developing heart disease. While health insurance may cover a PAD test for people who show symptoms of the disease, health experts recommend anyone with certain risk factors should be screened.

You don't need a doctor's prescription or a trip to the doctor's office to have the test done; Life Line Screening performs affordable PAD testing in community settings through-out the country. To find out when a screening clinic may be scheduled in your area visit www.lifelinescreening.com/HeartCheck or call (877) 754-9631. ●

COMMON PAD RISK FACTORS INCLUDE:

Detecting heart disease risks early is important in order to live an active and

healthy life for as long as possible.

By ANGELINA MARTIN

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FEATURE

Jack Bright finishes his Dream Flight with pilot Darryl Fisher at the Turlock Airport Sunday morning. Ageless Aviation Dreams Foundation honors many senior citizens and veterans by giving Dream Flights in their restored Boeing Stearman that was once a trainer from World War II.

8 209HEALTHYLIVING

As a young boy, Jim Jessup remembers seeing planes training for World War II in the skies above his home, twisting and twirling through

the air. He would look up in awe as the pilots practiced their dog fights, preparing themselves for war.

“I would watch them and think, ‘Oh man, maybe I could be up there some-

day,’” said Jessup.Now, at age 87, Jessup finally had the opportunity to

take flight in a WWII-era Boeing Stearman biplane as the Ageless Aviation Dreams Foundation returned to the Turlock Municipal Airport in April.

The foundation is a non-profit organization dedicated to honoring seniors and military veterans living in long-

term care communities. The Ageless Aviation Dreams Foundation 2016 Tour provides rides to senior WWII, Korean War and Vietnam

War veterans, as well as senior thrill-seekers who want to experience the delight of flight. Since forming in 2011, the foundation has flown more than 1,500 Dream Flights.

Jessup, along with nine other seniors from Covenant Village of Turlock, strapped on a canvas headset and goggles before hopping into a plane just like the ones he used to watch as a boy. The plane took a 15 to 20 minute flight on a route that passed over the senior community at over 1,000 feet in the air.

“I’m looking forward to flying out over where I grew up, in the Keyes area,” said Jessup before the flight.

Fellow Covenant Village resident Lloyd Griffin saw Dream Flights as an opportunity he couldn’t pass up. As a Specialist Fourth Class in the U.S. Army, Lloyd was stationed in Thailand during the Vietnam War but, like Jessup, always wanted to take the controls of a plane.

“My aspiration was to be a pilot,” said Griffin. “I wanted to be airborne. I wanted to fly.”

While Griffin was enlisted, another officer would often take him up in his plane. Though Griffin spent every weekend on the beaches of Thailand, it was those rides that he remembers most.

“This flight will really bring back those memories,” said Griffin. “It will be a chance to relive those experi-ences, or close to it.”

The Ageless Aviation Dream Foundation was founded in 2011 by Darryl Fisher with the goal of giving military veterans a chance to take flight again. For the Dream Flights program the Foundation uses three 1940s era Boeing Stearman airplanes, which happen to be the airplanes many military pilots were trained in during WWII.

“It’s an honor to be here and say thank you as you all have given so much,” said Fisher. ●

This flight will really bring back those memories. It will be a chance to relive those experiences, or close to it.

—Lloyd Griffin

9MAY/JUNE 2016

10 209HEALTHYLIVING

INNERPEACE

THE STAGES OF CHANGE

By KATHRYN CASEY

HELP ME IF YOU CAN!

11MAY/JUNE 2016

High quality, affordable treatment for people who suffer because of chemical or alcohol addiction

Put the PIECES ofYOUR LIFE BACK TOGETHER

CHANGING ECHOESAngels Camp • 209.785.3667www.changingechoes.com

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W hen I was in high school my mom, who had smoked since college, gave it up cold turkey. I’ve seen wives do everything they can think

of to get their husbands to change. I’ve worked with teenagers who know that to bring up any issue with their parents’ parenting style is to have their faults thrown in their face.

Why does it happen this way? Trying to change a bad habit can be frustrating to say the least. We can gain a little encouragement and a lot of understanding if we consider the Transtheoretical Model of Change, informally called the stages of change. Change is a process with distinct periods that can last different lengths of time dependent on a variety of factors. They are not neat and tidy stages that move gradu-ally upward. Rather these stages spiral upward, and often include a few periods of back-peddling only to improve the next time around.

I have a bad habit, but I don’t know it. Everyone around me knows it. There is the look family mem-bers exchange when I begin to act that way. They know. But I don’t know it. They might even tell me I have a problem, but I just can’t see it. This first stage is the precontemplation stage. I might minimize the problem. This is just the way I am. Everyone gets angry at times. I might rationalize this problem. It makes sense for me to drink like this. After all, I have a really stressful job. Or I might project the problem onto others. You think I’m too judgmental? Look at you, who’s judging who now?

You want to help me? The key here is to help me become aware of the problem and the consequences of the problem. Socratic style questions work better than accusations. It will be difficult at first, but if you don’t nag or enable my problem, and don’t give up on me, I may gradually become more aware, even if it takes years.

Once awareness settles in, we move into the con-templation stage. I’m starting to be aware, starting to connect the dots. I may even have thought of dealing with it, but I don’t know how. During this time, I’ll gather information and weigh the pros and cons of what I’m doing. There are some risks. I might stay here for years, chronically contemplating, looking for a feeling of certainty. Or I engage in wishful thinking, as if the problem will fix itself or not be so hard to fix later. Or I might be prone to premature action, getting started with change not knowing how hard it will be. Maybe I was pushed into change before I was ready. And I fail.

Appealing to me emotionally will help me more through this stage. You want me to change because you love me. You support me. Here are the ways this habit has hurt you and my family. I have what it takes.

Don’t give up on me.Gradually contemplation moves into the prepara-

tion stage, the third stage of change. You’ll see some early stirring of action, and see me initiate some small changes. I’m not fully engaged in the effort to change, but I’m “trying.” I know it’s a problem.

As I move into the next stage you say under your breath, “finally!” This is the action stage. It will require a lot of time, energy and effort. I had no idea it would be this hard. It takes a lot of energy to make this change happen. And here is the key, because it takes so much effort, my effort will slow down after a while. It does not mean change did not happen. If I fall a little, or a lot, at this point, I’ll go through the stages again. Knowing this is inevitable, that change is hard, will help keep me motivated to give it another go.

And after substantial effort, we reach the main-tenance stage. The change, ever so hard to make, seems to have taken root. I can maintain the changes I’ve made. I still have to remain vigilant. Impulse behaviors are never easy to change. But it is possible. Whether I never fall back again, or fall back and must return to those stages, each time I grow stronger.

The duration of each stage varies by person. On the outside it might seem easy, or impossible. If the person is in the action stage and seeks interven-tion, almost any treatment will work, but during the other stages, it will take a more tailored approach...and time. The key for successful change is for the person to move through these stages at his or her own pace with outside support. It can be done! ●

— Kathryn Casey operates The Good Life – Life Coaching, in Hughson. For a copy of this article and to read previous installments of “Here’s to the Good Life!”, check out Coachingthegoodlife.org/Resources or call (209) 645-2224

12 209HEALTHYLIVING

SMARTEATS

T he first commercial crop of highbush blueberries didn’t head to market until 1916 in New Jersey, but the tiny blue

super food would gain worldwide popularity over the next 100 years. Blueberries today are a superstar of nutrition and heralded for their brain and heart boosting benefits.

More than one billion pounds of blueberries are produced each year on five continents, with the United States leading the way with 35 states supplying the crop. Blueberries now are referred to as “little blue dynamos” because they are:

• Low in fat – one cup serving has only 80 calories

• High in vitamin C – one serving delivers 25% of the daily requirement of vitamin C

• Full of dietary fiber – one serving provides about 14% of the daily fiber requirement

• An excellent source of manganese – plays an important role in bone development

It’s no wonder blueberries are tossed into salads, added to cereals, sprinkled on ice cream, and stirred into sauces. People of all ages eat this power-packed fruit by the handful.

“The blueberry is a familiar ingredient in our kitchen,” said Anne Dean, director of dining services at Covenant Village of Turlock, a senior living community located in Turlock. “Our

residents are mindful about eating foods that improve their health and brain function. We make it easy for them by paying attention to the research and incorporating key ingredients, like blueberries, into a variety of delicious meals or simple snacks.”

THE POWER OF THE BLUEBERRYBlueberries can help prevent brain aging by

7.5 years, according to a new study from Chi-cago’s Rush University Medical Center, which found adhering to the MIND diet (a blend of the Mediterranean and DASH diets) helped reduce the risk of Alzheimer’s disease and other cognitive degeneration.

"Blueberries are one of the more potent foods in terms of protecting the brain," explained Martha Clare Morris, ScD, a nutritional epide-miologist who co-developed the MIND diet.

Blueberries are good for the heart, too. According to the U.S. Highbush Blueberry Council, researchers believe the antioxidants found in blueberries help reduce the buildup of "bad" LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke. Studies conducted at the USDA Human Nutrition Center have found that blueberries rank No. 1 in antioxidant activity

13MAY/JUNE 2016

Blueberry Pineapple Parfaits

Ingredients1 cup plain Greek style yogurt2 tablespoons maple syrup1 cup diced fresh pineapple1 ½ cups fresh blueberries½ cup granola½ cup shredded coconut, toasted

InstructionsIn a small bowl combine yogurt, maple syrup and pineapple.In four small wine glasses or parfait glasses spoon alternate layers of pineapple mixture, blueberries, granola and coconut.Repeat.— Courtesy of the U.S. Highbush Blueberry Council. For more recipes and tips for cooking, visit www.blueberrycouncil.org.

when compared with 40 other fresh fruits and vegetables.

PICKING THE PERFECT BLUEBERRIESFrozen, dried or fresh, blueberries’ nutri-

tional value remains the same. When buying fresh blueberries at the market, color and texture matter more than size. Blueberries should be deep purple-blue to blue-black and feel firm, dry, plump and smooth-skinned to the touch. Rinse them just before snack-ing and eat them within 10 days. Be sure to refrigerate them.

PART OF YOUR DAILY MENUBlueberries have earned a well-deserved place

on your plate several times each week. There are numerous ways to incorporate the tiny blue dynamo into your meal plan, from pizza to parfaits.

— Covenant Village of Turlock is a faith-based, not-for-profit continuing care retirement community administered by Covenant Retire-ment Communities, one of the nation’s largest senior services providers. To learn more about Covenant Village or upcoming programming relevant to seniors, visit www.covenantvilla-geofturlock.org or call 877-834-1238. ●

14 209HEALTHYLIVING

SMARTEATS

T ake a little drive out to the country and you may just end up at the VanderHelm U-Pick Blueberry Farm. Located in Modesto, this 10-acre farm offers 13

different varieties of the delicious and healthy fruit. This family farm offers an environment that people of all ages will find intriguing and memorable.

Blueberry picking has proven to be a tradition for many families, year after year. VanderHelm Farms provides the buckets to pick in and also offers pre-picked berries for your convenience. Pickers at the farm express how excited they get for the blueberries to ripen and most have found early morning to be the most pleasant time for picking. Adding to the pleasant experience, is the fact that blueber-ry bushes are thornless, providing easy and quick picking.

VanderHelm Farms is a family run blueberry farm just east of Modesto. We grow thirteen types of

blueberries. We are open from May to Middle July with new varieties ripening throughout that time.

Hours: Monday-Saturday 8am-4pmClosed Sundays

1678 Albers Rd., Modesto, CA209-614-8307

VanderHelmFarms@gmail.comFarm Fresh Blueberries

You Pick for Family Fun. We Pick for your Convenience.

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Research shows that there are many Health Benefi ts of Blueberries:• Blueberries are the highest antioxidant capacity of all fresh fruit• Blueberries aid in Reducing Belly Fat• Blueberries are Cancer Fighters• Blueberries keep your Eyes Healthy• Blueberries are Brain Boosters• Blueberries are Heart Healthy

Must bring in coupon. Offer Expires July 2, 2016

Get $15.00 Worth of Delicious U-Pick Blueberries for ONLY

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Come on over with your friends and family to pick blueberries and play on a swing or in the sand to build unforgettable memories!

VanderHelm Farms is open 8 a.m. to 4 p.m. Monday through Saturday and is located at 1678 Albers Rd., in Modesto. For more information, visit vanderhelmfarms.com. ●

15MAY/JUNE 2016

excitement is building!

If you drive through the neighborhood at Laurel & W North St in Oakdale, you can’t help but notice all the activity at Astoria Senior Living. At left is a little sneak peak: the new entry, beautiful new fence & walking path for dementia care residents, and a new skylight.

The new addition will be opening in March, but we’re already taking reservations. Call now to schedule a private tour — and watch for grand opening events, coming soon!

700 Laurel Ave, Oakdale CA │ 2093222292

AstoriaSeniorLiving.com │ Join our Facebook family!

RCFE 507005604

Only a few years ago, about one third of the population had not heard of Chronic Obstructive Pulmonary Disease (COPD), despite its status as one of the lead-

ing causes of death in the United States. Now, nearly a decade later, awareness of COPD is on the rise.

Because one key to managing COPD is early intervention, the more people are familiar with the symptoms, the greater the chances for earlier diagnosis and starting a treatment plan to help improve quality of life.

COPD is a serious respiratory disease that over time makes it increasingly difficult to breathe. In people with COPD, airways — tubes that carry air in and out of the lungs - be-come partially blocked. When severe, COPD can make the most basic of activities, such as taking a walk, doing light housework or even washing and dressing oneself, a chal-lenge. Increased awareness of COPD is an important part of early detection and treatment efforts, as more than 15 million people are currently diagnosed with the disease in the United

LEARN MORE, BREATHE BETTEREarly intervention key to preventing and managing COPD

States and it is estimated that millions more have it without realizing.

About half of both primary care physicians and nurse practitioners cite the challenge of patients not fully disclosing symptoms as a barrier to diagnosis. Many people suffering from the signs of COPD — such as shortness of breath, chronic cough and wheezing — often chalk them up to seasonal allergies, the com-mon cold or simply consequences of growing older. Luckily, in 2015, among those who have exhibited the symptoms, about three-quarters indicated they had spoken to their health care providers about these breathing issues, accord-ing to the results of the annual DocStyles and HealthStyles surveys of public health attitudes, knowledge, practices and lifestyle habits con-ducted each year by Porter Novelli. A majority of patients left these discussions with simple ac-tion items intended to help them manage their symptoms and prevent them from worsening.

For more information and resources, visit COPD.nhlbi.nih.gov, NHLBI’s COPD Learn More Breathe Better program. ●

Many people suffering from the signs of COPD — such as shortness of breath, chronic cough and wheezing — often chalk them up to seasonal allergies, the common cold or simply consequences of growing older.

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