HE ALTHY LIVING

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EXERCISING
TO MAINTAIN
A HEALTHY WEIGHT
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PLUS:
CARBON MONOXIDE WARNING PAGE 4
5210 CHALLENGE RECAP PAGE 6
STRETCH THE GROWING SEASON PAGE 10
HEPATITIS A OUTBREAK PAGE 14 FALL
STAVING OFF GOUT PAGE 15 2018
volume 14, issue 3
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weight loss, strength gain, a few
sizes down? A local Jazzercise
EXERC ISING
AINTAIN
TO M
instructor tells us how to
Volume 14, Issue 3 FALL 2018 HT
HY WEIGPAGE 8
A HEALT
maintain the results you’ve
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Produced and published by the PENINSULA DAILY NEWS & PLUS:

worked so hard for.
PAGE 4
E WARNING
MONOXID ON PAGE 10
CARBON ING SEAS
H THE GROW FALL

SEQUIM GAZETTE Advertising Department ST RE TC

5210 CHAL
LE NG E RECAP PAG
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AK PAGE 14
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Get Get Fit Fitthis thisFall- Fall-ByByMarissa

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find some
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are, walk gym.
away from excuses and move towards getting fit this fall! What is your Fall Fitness Resolution?
Whatever your goals are, walk away from excuses and move towards getting fit this fall! What is your Fall Fitness Resolution?
Whatever your goals are, walk away from excuses and move towards getting fit this fall! What is your Fall Fitness Resolution?

862135415
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2 SEPTEMBER 2018 | HEALTHY LIVING PENINSULA DAILY NEWS/SEQUIM GAZETTE
Beat winter blues with February relay race
BY PENINSULA DAILY NEWS
The Olympic Peninsula has a new relay
race coming this winter, and it’s a doozy.
The 80-mile Frosty Moss Relay is slated
for Saturday, Feb. 23, and team registra-
tion is open through midnight Feb. 21.
There is no on-site registration.
Teams of three or five runners will be
allowed — any mix of age, gender and
ability. The only caveat is that each mem-
ber of a team averages a 12-minute mile
or faster.
The 15-leg course follows the Olympic
Discovery Trail (ODT) and the Adventure
Route, with the starting line at the ODT
Camp Creek trailhead across U.S. High-
way 101 from Klahowya Campground.
The race ends in Blyn with an after
party hosted by the Jamestown S’Kllalam
tribe.
Waves of runners will start at 6 a.m.,
6:30 a.m. and 7 a.m. based on a team’s
projected average pace.
The Friday evening before the race,
teams are asked to attend a meeting that
includes packet pickups, rules and a
Let’s take a look.
Appointments, 360.457.0760
4407 Fairmont Avenue, Port Angeles
PENINSULA DAILY NEWS/SEQUIM GAZETTE
safety briefing. The place and time of this
meeting with be announced at a later
date.
According to the race’s website, frosty-
mossrelay.com, The Frosty Moss Relay con-
sists of 15 legs in a mix of distances (3.2 to
10 miles) on pavement and trail. Paved legs
are mostly on former railroad grade, mean-
ing relatively flat with some rolling hills.
The Adventure Route is hilly dirt single-
track, not overly technical and includes a
few miles of gravel road at the beginning.
REGISTRATION
The 2019 event is limited to 50 teams.
A three-person team: $255 until Dec. 31;
$300 Jan. 1 to Feb. 21.
A five-person team: $425 until Dec. 31;
$500 Jan. 1 to Feb. 21.
HOW IT WORKS
For the relay to work, runners will load
up a vehicle with food, drinks and extra
layers.
Drivers will drop off the first-leg runner at
the start line. This runner then runs to the
next leg’s starting point (aka the relay
Dermatology Care for the Whole Family
exchange). Meanwhile, the rest of the team
drives to the next relay exchange and waits
for the runner.
Once the runner arrives, they tag the
next runner, who then runs to the next
exchange. The tired runner hops in the
van, and this repeats until the end.
WHAT’S INCLUDED
All runners will receive a swag bag full
of Frosty Moss Relay goodies and other
surprises, a comprehensive event guide, a
fully marked 80-mile course, on-course
HEALTHY LIVING
race support, plus an after-party at
Jamestown S’Klallam tribal facilities with
a meal, beverages (aka tasty local beer),
music, awards and raffle prizes.
Runners also get bragging rights for
persevering through race day on the
Olympic Peninsula in February.
ODDS & ENDS
Relay teams are responsible for provid-
ing their own vehicle and should be self
sufficient with food and water.
Aid stations and Sanicans will be sta-
tioned at a few points along the course,
but teams should not rely on them as
their sole source of support.
For everyone’s safety, teams that reach
the exchange point at Carrie Blake Park
(end of leg 13) after 8:30 p.m. will receive
a “Go Directly to the Finish Line Party”
pass (aka DNF).
There is a chance runners will be hoof-
ing it in the dark; runners must wear
reflective vests, head lamps and blinker
lights when the daylight dims.
For more information on the relay and
registration, visit frostymossrelay.com.
silverfallsderm.com
892200851
| SEPTEMBER 2018 3
CARBON MONOXIDE: The silent killer
BY TRISH TISDALE
FOR CLALLAM 2 FIRE-RESCUE
Each year, more than 400 American die
from unintentional carbon monoxide poi-
soning (not related to a fire), according to
the Centers for Disease Control and Pre-
vention (CDC).
Carbon monoxide (CO) is an orderless,
tasteless, colorless gas — traits which
have earned it the name the “silent killer.”
CO is found in fumes produced by burn-
ing fuel (such as that found in cars, small
engines, stoves, fireplaces, gas ranges and
furnaces).
Without proper ventilation, CO can
build up in enclosed spaces and possibly
lead to carbon monoxide poisoning.
CARBON MONOXIDE POISONING
Carbon monoxide poisoning occurs
when CO builds up in your bloodstream.
It displaces the oxygen in your red
blood cells, and as a result oxygen no lon-
ger reaches your tissues and organs.
This can eventually cause you to lose
consciousness and potentially cause perma-
nent neurological damage or even death.
4 SEPTEMBER 2018 | HEALTHY LIVING
The CDC reports that more than 4,000
people are hospitalized each year due to
carbon monoxide poisoning.
A small amount of CO over a long
period of time and a large amount of CO
over a short period of time can both cause
CO poisoning.
At high concentration levels, carbon
monoxide can be fatal in minutes.
Anyone can fall victim to CO poisoning.
Young children are especially susceptible
because they have a higher breathing rate
than adults.
The elderly and people with chronic
heart and breathing problems (such as
emphysema and heart disease) are also at
higher risk.
The most common signs of carbon
monoxide poisoning are similar to flu
symptoms.
• Headache
• Weakness
• Dizziness
• Nausea
• Confusion
•  Blurry vision
•  Loss of consciousness
•  Shortness of breath
CO DETECTORS
About 60 percent of the smoke/carbon
monoxide alarms installed in homes aren’t
functioning due to a lack of maintenance.
Maintain CO detectors the same way you
maintain smoke alarms. Change the bat-
teries at least twice a year — just as often
as you change your smoke alarm batteries.
Test the alarm monthly.
Different brands of CO detectors
respond to CO levels differently. Some
detectors are more sensitive than others.
Some sound an alert when they detect an
elevated level of CO, some sound an alert
at persistent levels of CO, and some only
sound an alert at life-threatening levels.
Review the instructions and operating
materials that come with your detector to
understand its sensitivity levels and what
the alarms indicate.
As with smoke alarms, carbon monoxide
detectors should be installed on every
level of your home and near sleeping COURTESY PHOTO
areas. Clallam 2 Fire-Rescue personnel install a
combination smoke alarm-carbon monoxide
CARBON MONOXIDE continued on Page 5 >> detector in a house.
DEDICATED TO
KEEPING OUR
COMMUNITY
MOVING
Our team of professional and friendly 101 E FRONT ST
physical therapy staff is committed to
providing the highest quality of care
N CHAMBERS ST
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the best physical health life can offer. 101 E FIRST ST
831818023
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1108 E. First Street
ANGELES Port Angeles, WA 98362 E SECOND ST
www.therapeuticassociates.com/PortAngeles
Peninsula Daily News/Sequim Gazette
 Pumpkin facts for the fall
<< CARBON MONOXIDE from Page 4

Avoid placing a CO detector directly near fuel-burning

appliances. These appliances will emit some CO when
initially turned-on.
Detectors get the best reading when installed five feet BY METROCREATIVE
from the ground.
Install a detector near your garage. Cars produce car- Halloween isn’t complete without
bon monoxide when they are running, and if you have an jack-o’-lanterns, and jack-o’-lanterns
attached garage those gases can spread into your house. can’t be made without pumpkins.
If your carbon monoxide alarm sounds, immediately go Plenty of people are familiar with
outside to fresh air. Do not try the find the source of the pumpkins thanks to their connection
gas. to Halloween and, of course, pump-
Call 9-1-1 and wait outside until emergency personnel kin pie. But few may know some of
give you permission to return inside. the more interesting aspects of this
Do a head count to make sure everyone safely exited Halloween staple.
the house. •  Indigenous to the western
hemisphere, pumpkins have been
WAYS TO REDUCE CO grown in North America for 5,000
•  Have your heating system checked by a technician years.
annually. But while they might be indigenous
•  Have your chimney cleaned each year. to the west, pumpkins can be grown
•  Never use a gas range or oven for heating. in the eastern hemisphere as well.
•  Never use a portable gas camp stove indoors. According to contributors to the
•  Never use a generator inside your home. online pumpkin resource Pumpkin
•  Never leave your car running in the garage. Open Nook, pumpkins are more popular in
the garage door before starting your vehicle. southern China than northern China.
•  Ensure gas appliances are properly ventilated. •  History.com notes that pumpkin
seeds do not have a long planting
Trish Tisdale is a volunteer EMT with Clallam 2 Fire- season. That gives pumpkin lovers pre- between 90 and 120 days for the
Rescue in Port Angeles. She has been an EMT since 2003 Ideally, seeds should be planted cious little time do their planting. pumpkins to grow.
and has also served as a firefighter, rescue diver and between the last week of May and Once seeds are planted, pumpkin
wildland firefighter. the middle of June. lovers must wait somewhere PUMPKINS continued on Page 7 >>

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Peninsula Daily News/Sequim Gazette HEALTHY LIVING | SEPTEMBER 2018 5

PASSING THE TEST
Local leaders manage monthlong
challenge to live healthier lives
BY MONICA DIXON
FOR OLYMPIC PENINSULA HEALTHY
COMMUNITY COALITION
For most of us, making even one life-
style change can be difficult to weave into
our busy lives. But this past July, 12 com-
munity leaders took on a challenge to
make four major lifestyle changes each
day for the entire month.
The Clallam County Healthy Leaders
5210 Challenge was issued to local leaders positively impact our health, prevent chronic
by Olympic Peninsula Healthy Commu-
nity Coalition, a regional nonprofit work-
ing to decrease chronic disease in our
communities.
The 5210 Challenge included:
•  Striving for at least 5 servings of veg-
etables and fruits per day
• Getting 2 hours or less of recreational
screen time
•  Getting in 1 hour of physical activity
• Drinking 0 sugar-sweetened bever-
ages.
The 5210 program is in 34 states across
the country and reflects the four most
important steps that research shows can
disease and decrease excess body weight.
THE PARTICIPANTS MICHAEL DASHIELL | OLYMPIC PENINSULA NEWS GROUP
The group included Rebekah Miller Those who took part in the Olympic Peninsula Health Care Coalition’s 2018 Healthy Leaders 5210 Challenge
were, from left, Rebekah Miller, Andra Smith, Eric Lewis, Cindy Kelly, Thom Hightower, Jim Stoffer, Nicole
Brewer, Mark Ozias, Patty Lebowitz, Tom Sanford and Mary Budke. Not pictured is Jessica Hernandez.

from Peninsula Behavioral Health; Eric
RAIN SHADOW Lewis and Thom Hightower from Olympic
Medical Center; Clallam County Commis-
I N T E G R AT I V E M E D I C I N E
sioner Mark Ozias; Nicole Brewer from
Parenting Matters; Tom Sanford from
A Holistic Approach to Healthcare North Olympic Land Trust; Andra Smith
Combining the best of traditional medicine and evidence-based from Sequim Food Bank; Mary Budke
alternative options to help your body find balance. from the Boys & Girls Club of the Olym-
pic Peninsula; Patty Lebowitz from
Board Certified in Integrative Medicine and Gynecology Carolyn DeSalvo, Sequim Free Clinic and Sequim Food
Hormone Management • Nutrition & Weight Loss MD, FACOG Bank; Jessica Hernandez from the Port
891882499
behaviors and were told the goal was not
necessarily weight loss but an opportunity
to live healthier lifestyles.
Many of the “challengers” were eager to
learn more about how insidious sugar is
in beverages, and some were glum to hear
they’d go the next month without their
favorite fancy coffee beverages.
They learned tips and tricks to stay
active, monitor their screen time and
replace it with other activities, plus ideas

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Each leader was given a chart to keep
track of their progress on each of the four
on how to incorporate more fruits and
vegetables into their diets.
A month later, on a warm evening near
the end of July, the group met again to
share the challenges and successes they’d
faced over the past month.
CHALLENGE continued on Page 9 >>

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6 SEPTEMBER 2018 | HEALTHY LIVING Peninsula Daily News/Sequim Gazette
<< PUMPKINS from Page 5

That makes October a great and popu-

lar time to do some picking.
•  Pumpkin weigh-offs have become
popular events in many communities.
At such events, growers of giant pump-
kins bring their largest ones to be
weighed.
In 2016, Belgian Mathias Willemijns
grew a pumpkin that is believed to be the
biggest ever grown.
That pumpkin weighed an eye-popping
2,624.6 pounds.
•  Pumpkins support heart health.
Perhaps because they’re most often
associated with pumpkin pie and pump-
kin-flavored beer, the health benefits of
pumpkins might go unnoticed.
But pumpkins are rich in antioxidants
that can help prevent damage to eyes, and
the potassium found in pumpkins can
have a positive impact on blood pressure.
Pumpkins also are a great source of
beta-carotene, and some studies have
linked diets rich in beta-carotene with a
reduced risk of prostate cancer. Pumpkins are part of the gourd family,
•  According to Fruits & Veggies - More which means they’re closely related to
Matters, a health initiative aiming to pro- fruits such as cucumbers, honeydew mel-
mote increased consumption of fruits and ons and cantaloupes.
vegetables, pumpkins are fruits because Pumpkins are as fascinating as they are
they are products of the seed-bearing tasty, proving they are more than just a
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Maintain weight with consistent exercise
BY ANNE AMAR
FOR PENINSULA JAZZERCISE
I love to eat! And like many of you, I
have often struggled with 5, 10 or 20
excess pounds.
I have tried many diets. It’s always “the
new thing,” the new biology, chemistry or
the new psychology of weight loss.
But it wasn’t until I added consistent
aerobic exercise — Jazzercise for me — to
the mix that I could keep those pounds off
and still really enjoy my love of eating.
According to data from the 2013–14
National Health and Nutrition Examina-
tion Survey (NHANES), about 70 percent
of adult American men and women are
overweight or obese.
A person whose weight is higher than
what is considered as a normal weight
adjusted for height is described as being
overweight or having obesity.
In order to lose weight and keep it off, day), it’s not surprising that we don’t nat- something you actually enjoy doing,
the American Heart Association recom-
mends at least 25 minutes of intense aero- order to maintain a healthy weight.
bic activity three times a week (intense
couch surfing does not count!).
Considering the generally sedentary
Consistent, regular exercise burns calo-
ries and increases your metabolism, in
turn making it easier to lose weight.
I tried various modes of exercise with
little enthusiasm — jogging, yoga, boot-
camp-type calisthenics, gym machines, at-
home videos, etc. Why didn’t they work for
me? They certainly work for some people.
I just didn’t like the activities for different
reasons; I found them hard, boring, lonely,
too crowded, too slow or too fast.
But when I found something like
Jazzercise that offered variety, music,
dance, social connections and showed
results, I was hooked!
You could be, too! You could actually
look forward to your workout!
SUBMITTED PHOTO Regular physical activity has many ben-
Anne Amar, owner of Peninsula Jazzercise in Port Angeles and Sequim, demonstrates a Jazzercise move. efits beyond weight control, including
strengthening muscles, improving bone
lifestyle we live today (our thumbs are the memberships won’t help you lose weight density, helping with diabetes manage-
body part that gets the most workout in a unless you use them. So the key is to find ment and improving mental health.
It strengthens your heart, increases
urally burn all the calories we need to in because then you will stick with it. oxygen-loaded blood supply to your mus-
Exercise, whether the goal is to lose cles and brain cells and speeds up your
Why is it that bad habits are so easy to weight, lower blood pressure, reduce metabolism.
pick up and good habits so hard to main- stress or maintain weight, is not a quick
tain? All the best equipment or fancy gym fix or a one and done-type thing. EXERCISE continued on Page 11 >>

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8 SEPTEMBER 2018 | HEALTHY LIVING Peninsula Daily News/Sequim Gazette

<< CHALLENGE from Page 6
As a whole, the group had made some
remarkable changes they were able to
carry through the month, especially
including an increased awareness of how
easy it had become to fall into behavior
“ruts” prior to starting the challenge.
In addition, many of the leaders chal-
lenged their colleagues, family and friends
to accompany them on their challenge
journey, helping to build support systems
and accountability.
Though weight loss was not the primary
goal of the challenge, several leaders
noticed their pants become a bit roomier.
Thom Hightower, a hospital commis-
sioner at Olympic Medical Center, has
been a vegan for the past several years in
response to some health concerns, so he
already eats more than the five vegetables
and fruits a day.
But he found that when he increased
his three-day-per-week walking habit to
six days per week, he lost five pounds over
the course of the month.
Nicole Brewer, executive director at
Parenting Matters, was surprised by how
much time she spent on screens — tablets,
phones, computers and television — out-
side of her work day.
“I even made myself a little check box
every day so I would only do five-minute
Help make health care
available for all.
Be a supporter
by becoming
a patient.
schedule an appointment at plannedparenthood.org
Peninsula Daily News/Sequim Gazette
“I EVEN MADE MYSELF A LITTLE CHECK BOX
EVERY DAY SO I WOULD ONLY DO FIVE-MINUTE
INCREMENTS, JUMPING ON MY PHONE JUST TO
CHECK THINGS, AND FOUND IT WAS FAR TOO EASY
TO QUICKLY GO OVER MY ALLOTTED TIME.”
— Nicole Brewer, executive director at Parenting Matters,
on decreasing her screen time
increments, jumping on my phone just to
check things, and found it was far too easy to
quickly go over my allotted time,” she said.
Eric Lewis, CEO at Olympic Medical
Center, and Mark Ozias, Clallam County
commissioner, both spent part of the
month traveling on vacation and found it
very difficult to eat plenty of vegetables
and fruits while attending family func-
tions or dining in restaurants.
Lewis found he had to order an extra
side of vegetables while dining out to
accompany his meal.
Ozias sought out any and all fresh pro-
duce that was offered and doubled up on
it.
Jim Stoffer, of the Sequim School
Board, had several lengthy road trips over
the month and found he had to forgo his
usual habit of juice and doughnuts while
he traveled.
Eric
892200844
Stoffer approached the challenge with
great enthusiasm and was diligent in his
choices over the month. He pre-packed
snacks of fruit and vegetables in his car,
loaded up with water and stopped at rest
stops along the way to get in his walks.
He also works with many youths in
Sequim and switched out their typical
high-sugar drinks and snacks for health-
ier options, thus spreading the challenge
to the next generation.
It’s not always easy to incorporate these
changes into the work day, but Tom San-
ford, executive director at North Olympic
Land Trust, brought his staff outside for
“walking meetings” and switched up the
typical break room snacks with healthier
options for the employees.
All of the leaders shared the challenge
with their work sites and began to iden-
tify potential policy changes that could
HEALTHY LIVING
help make the healthier choice the easier
choice for their staff and colleagues.
Policy changes help turn short-term life-
style changes into healthier ways of living
over the long term.
READY FOR THE CHALLENGE?
Are you ready to take the 5210 Chal-
lenge?
Even if you don’t go for all four steps,
adopting one or two into your life can be
the first step in becoming healthier for the
long run.
Perhaps you decide to stop buying sodas
and switch to water, or add a quick walk
in between appointments, or put on your
headphones and head out around the
block during your next phone call, or add
one new vegetable or fruit to your meals
for the week.
That first step can snowball into bigger
changes for your health.
These leaders were able to find ways to
live healthier over a month’s time, even
with their incredibly busy schedules.
Join them in taking the 5210 Challenge!
Dr. Monica Dixon is a psychologist and
registered dietitian and serves as the presi-
dent of the Olympic Peninsula Healthy
Community Coalition, a regional nonprofit
working to decrease chronic disease on the
Olympic Peninsula.
| SEPTEMBER 2018 9
Stretching the
growing season:
Are you covered?
BY JEANETTE STEHR-GREENE
FOR CLALLAM COUNTY MASTER GARDENERS

The days are getting shorter and nighttime temperatures are dropping. Both are
clear signs that winter is not far away, and the growing season will soon be behind us.
But it doesn’t have to end for Clallam County gardeners quite yet.
With an eye on the weather and the judicious use of plant covers, local gardeners can
stretch the growing season by a month or more.
This additional time could allow warm weather crops, such as peppers and tomatoes,
to reach fruition, or cool weather crops, such as kale, chard and lettuce, to continue to
produce in abundance.
To extend the growing season, however, you have to do more than just cover a plant
at night to protect it from the frost.
As daytime temperatures fall, plant respiration and growth slows substantially. (The
exact temperature at which growth slows depends on the particular crop.)
To keep a plant producing, you need to warm the air around the plant during the
day so that it not only survives, but thrives. But how do you do this?
Greenhouses are the most well-known way to extend the growing season. But three
less expensive approaches — cloches, floating row cover and low tunnels — also can do
the trick. All act like mini-greenhouses, trapping air warmed by the sun during the day
and reradiating residual heat from the soil at night.
CLOCHES
Cloches (sometimes called hot caps) are clear or translucent covers that fit around
individual plants. Cloches are most commonly used early in the growing season to pro-
tect plants when they are small, but if a cloche is of sufficient size, it can be used in the
LORRIE HAMILTON
This low tunnel consists of a ¾-inch PVC pipe frame covered with 6-mil plastic. Note that the tunnel has been
opened to vent excess heat that can quickly kill plants on a sunny day.
fall as well.
Originally, cloches were heavy, bell-shaped glass covers placed on plants in the field.
These versions have largely been replaced by plastic and woven structures that come
in a variety of sizes, shapes and styles.
Homemade cloches can be made out of recycled materials, such as milk jugs, 2-liter
soda bottles and water cooler bottles with the bottoms cut out.
Cloches can warm up considerably on sunny days, so be ready to remove or vent
them. If you are using a cloche made from a recycled bottle, remove the cap during the
day to vent heat and put it back on at night to keep heat in.
Lightweight cloches will need to be anchored so they don’t blow over.
Burying the bottom of the cloche in the soil or attaching a stake that can be driven
into the ground will help.
GROWING continued on Page 11 >>

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10 SEPTEMBER 2018 | HEALTHY LIVING Peninsula Daily News/Sequim Gazette

<< GROWING from Page 10
If you are using a recycled bottle, stick
a stake through the open hole of the bot-
tle and into the ground to keep it from
blowing over.
FLOATING ROW COVER
Floating row cover is a lightweight fab-
ric made of spun-bonded polyester or poly-
propylene that is laid directly on top of the
plants that need protection. Row cover
allows sunlight, air and usually water to
pass through while keeping warmth in.
Row cover has many trade names
(such as Reemay and Agribond) and
comes in different weights. Heavier
weight fabrics equate to greater frost
protection, but transmit less light.
They also are more likely to block rain,
requiring irrigation beneath the cover.
•  Lightweight row covers allow
90 percent light transmission but do not
provide much frost protection.
•  Medium-weight row covers allow
85 percent light transmission and frost
protection down to 28 degrees.
•  Heavyweight row covers allow 30-50
percent light transmission and frost
protection down to 24-28 degrees.
It is important to secure row cover so
that it does not blow away. Use anchoring
pins or weigh down the edges with rocks,
boards or shovelfuls of soil.
To prevent frost damage that can
result from direct contact between plants
and a frosted cover, some gardeners
place a half-gallon milk jug or other sim-
ilarly sized object under the cover to ele-
vate it to just above (not directly on) the
vegetation.
LOW TUNNELS
Although floating row cover is light
enough to lie directly on plants without
damaging them, if snow or rain accumu-
lates on top, the underlying plants can be
crushed. Under these conditions, a low
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Peninsula Daily News/Sequim Gazette
AUDREEN WILLIAMS
This cloche is made of a water-cooler bottle with
the bottom cut out. The lid has been removed to
allow venting of excess heat.
tunnel is more suitable.
A low tunnel uses a framework to sup-
port the cover above the plants and is
usually around 2-to-3 feet high.
Low tunnels can be built fairly easily
over existing plantings using inexpensive
materials such as 9-gauge wire or ¾-inch
PVC pipe. A frame of welded wire fencing
creates a stronger frame that can better
hold up to the weight of water or snow
accumulation.
To build a low tunnel over a 4-foot
wide garden bed
•  Cut framing materials (that is wire,
pipes or fencing) into 7-foot lengths. (If
the bed is wider than 4 feet or you would
like the tunnel to be higher than 30
inches, you will need to use longer pieces
of framing material.)
GROWING continued on Page 13 >>
7C2007168
<< EXERCISE from Page 8 You can wear whatever comfortable
workout attire you like — leggings, yoga
Eventually your body burns calories pants, a T-shirt or tank top and supportive
more efficiently, even at rest. athletic shoes.
There also are factors such as balance, You will be welcomed into a supportive
immune system boosting, stamina and “community” of women (and men!).
lung capacity that benefit.
As time goes by, we need these results A REGULAR ROUTINE
as much or more than looking good in our Fall is a perfect time to get into a
skinny jeans. regular exercise routine, as vacations and
outdoor summer activities are coming to
WHAT IS JAZZERCISE? an end.
Founded in 1969, it is the original dance The great thing about an aerobic dance
workout party. program is that you can do it as many
But it has grown and changed with the times per week as you like, rain or shine,
times, constantly updating and improving. summer or winter.
Led by certified fitness instructors, it is Pick up that “good habit” and increase
an easy-to-follow dance-based exercise your fitness level before the stress, busy-
program. ness and the temptations of the holidays
In each 60-minute class, you get a full- arrive.
body workout, including warm-up, cardio, For more information about Jazzercise
strength-training and stretching, thus in Port Angeles and Sequim, search “Pen-
burning up to 800 calories. insula Jazzercise” on Facebook, or visit
The routines are set to a wide variety of jazzercise.com.
popular music.
We include the use of equipment, such Anne Amar has been the owner of Penin-
as mats, hand weights, resistance bands sula Jazzercise in Sequim and Port Ange-
and exercise balls. les for the past six years. She has been an
Don’t be intimidated; everyone works at instructor for 12 years and a full Jazzer-
their own fitness and intensity level. cise member for 25 years.
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HEALTHY LIVING | SEPTEMBER 2018 11
 WELLNESS SERVICES
OMC AT THE YMCA
Olympic Medical Center and the YMCA have partnered to improve the health of our community. Olympic Medical
professionals at OMC’s Wellness Services office at the YMCA of Sequim offer programs focusing on chronic disease
prevention, chronic disease management, and wellness. Call (360) 582-5050 to register or for more information.
Smoking Cessation – “Freedom from Smoking”
Group sessions designed
to help active smokers quit
smoking. The class utilizes the
American Lung Association’s
“Freedom from Smoking”
curriculum. This an evidence-
based program that utilizes
varied techniques and
group discussions to help
participants quit smoking. The
program completes 8 sessions
in 7 weeks. Participants are
provided with the materials
they need for the program.
Cost: $75
Running Assessment
Using a full biomechanical
assessment, slow-motion
videoanalysis and other
screening tools, our licensed
physical therapists will
help you improve your
running dynamics and
address concerns regarding
performance, mechanics, and
injury risk reduction. Cost is
$75 for initial assessment, plus
$40 per additional assessment,
or $150 for initial assessment
with 2 follow-up assessments.
OMC Wellness Services | 610 N. 5th Avenue, Sequim, WA 98382 | 360.582.5050 | www.olympicmedical.org
12 SEPTEMBER 2018 | HEALTHY LIVING
Fall Risk Reduction – “Moving for Better Balance”
Evidence-based program
designed by the Oregon
Research Institute. Using Tai
Ji Quan, participants will be
led through a 12-week class
designed to help improve
balance and prevent falls. The
program is endorsed by the
Centers for Disease Control
and Prevention (CDC), the
Washington State Department
of Health and the National
Council on Aging.
Cost: $125
Risk Factor Management Program
Exercise and education-based
program intended for those
who have known risk factors
associated with cardiovascular
or metabolic diseases. This is a
preventive health program for
individuals who wish to modify
and control their risk factors in
a community gym setting with
clinically-trained staff members
experienced in working with
chronic disease populations.
Cost is $66 per month for
3 days per week or $44 per
month for 2 days per week.
892200038
Peninsula Daily News/Sequim Gazette
<< GROWING from Page 11
•  Bend these pieces into hoops and
stick the ends into the ground across the
width of the bed. (When using PVC pipes,
some gardeners anchor 18-inch lengths of
rebar partway into the soil and slip the
ends of the pipes over the rebar.)
•  Space the hoops about 3 to 4 feet
apart along the length of the bed.
•  Cover the frame with a piece of row
cover fabric or 6-mil polyethylene plastic
that is big enough to reach the ground
plus about 6 inches on all sides.
•  Secure the row cover or plastic to the
hoops with clips or by weighing down the
edges with rocks, boards or soil.
If the low tunnel frame is made of wire
or PVC pipe, a ridgeline will help to stabi-
lize the frame and support the cover when
draped over the frame.
To create a ridgeline, tie one single
length of twine (or attach a long piece of
bamboo or PVC pipe) to the top center of
each hoop and secure tightly.
A low tunnel can be erected over a
raised bed by attaching electrical conduit
clips to the sides of the bed and then
inserting the PVC pipes into the clips.
The diameter of the clips depends on
the diameter of the PVC pipes but should
provide a snug fit.
As with most other season extenders,
temperatures inside a low tunnel can
increase dramatically on sunny days; vent
the tunnel by rolling up the cover along
one side or removing it completely.
Need a little bit more cold protection at
night?
These season extenders, if properly
used, can increase daytime temperatures
by 5-15 degrees Fahrenheit and provide
frost protection down to 28 degrees.
But what if that is not enough?
Combine techniques.
For example, two layers of floating row
cover (one on top of the other) or a floating
row cover inside a low tunnel will likely
buy you a few extra degrees of frost pro-
tection.
Another way to gain a little more heat
is to place plastic milk jugs filled three-
quarters full of water under an existing
floating row cover or low tunnel. (They are
not filled to the top to allow room for
expansion if the water freezes.)
During the day, the water in the jugs
will warm up and at night, the heat from
the water will help keep temperatures
under the covers higher. If painted black,
the jugs will absorb and reradiate even
more heat.
Don’t let your vegetable garden come to longer.
a chilling end. Use one (or a combination)
of these season extenders to shield your
plants from cold temperatures and keep
GOT GREEN
The Pacific Northwest is a difficult
place to grow tomatoes. Actually, the
plants grow well, but getting the toma-
toes to ripen on the vine is another
story.
Luckily, green tomatoes will ripen if
mature enough and harvested before
the first frost.
Just follow these easy steps:
•  Select the healthiest looking
unripe tomatoes. Tomatoes starting to
turn color and mature green tomatoes
that are glossy, whitish green and full
size will do best.
•  Pick the tomato off the vine before
a frost occurs; a tomato hit by frost will
rot, not ripen. Remove the stems so
they do not rub other tomatoes and
cause damage.
•  Do not expose the fruit to sunlight
such as on a window sill. Direct sun-
light will increase acid production,
the growing season going just a little bit
Jeanette Stehr-Green has been a WSU-
certified Clallam County Master Gardener
TOMATOES?
decrease sugar content and inhibit
pigment formation. Instead store the
tomatoes in a paper bag or cardboard
box, one to two layers deep.
Ideally, space the tomatoes 2-3
inches apart so that they do not touch
or wrap them in newspaper to keep
decay from spreading. Store the bag
or box in a cool, dry area.
•  Check on the tomatoes a mini-
mum of once a week for ripening;
more often is better.
•  As tomatoes ripen, they give off
ethylene gas which stimulates ripen-
ing. To slow the ripening process,
remove the ripened fruits from the bag
or box; to speed up ripening, leave
the ripe tomatoes in with the green
tomatoes.
•  Watch out for signs of decay or
mold and remove the affected toma-
toes immediately and discard.
since 2003. Stehr-Green writes gardening
articles for both the Peninsula Daily News
and the Sequim Gazette and participates
in a monthly gardening call-in program
on KONP.

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Peninsula Daily News/Sequim Gazette HEALTHY LIVING | SEPTEMBER 2018 13

Outbreak of hepatitis A: Are you protected?
BY JEANETTE STEHR-GREENE Hepatitis A outbreaks are not uncom- A large proportion of infected persons in Although organized vaccination efforts
& GERALD B. STEPHANZ JR. mon and have been linked to a host of this outbreak have reported injection and are aimed at a subset of the population,
foods that are eaten raw or minimally non-injection drug use, homelessness or anyone can benefit from vaccination if they
Hepatitis A is a vaccine-preventable dis- cooked or require hand contact after cook- both. Homelessness and drug use often have not already had hepatitis A infection.
ease that can damage the liver (and other ing including raw oysters and other sea- are interconnected and linked to unsani- Full immunity requires two doses of the
organs). It differs from other causes of food, pastries, sandwiches, frozen straw- tary environments that can increase the vaccination, given six months apart. The
hepatitis, such as hepatitis B and C, in a berries, lettuce and green onions. risk of transmission through fecal matter. vaccine can be obtained from most area
number of ways. Because symptoms do not appear until, About one-third of those who have got- pharmacies, Clallam County Health and
Hepatitis A is caused by a highly conta- on average, four weeks after exposure to ten sick in this outbreak, however, have Human Services and many local health
gious virus that spreads when a suscepti- the virus, tracing the source of an out- not used drugs and are not homeless; care providers.
ble person unknowingly ingests the virus break once cases are recognized is difficult. employees from at least three food service To further reduce your risk of catching
in food or drinks contaminated by fecal When an outbreak results primarily from establishments in different states have or spreading the hepatitis A virus:
material from an infected person. to person-to-person spread, investigation been investigated as part of the outbreak •  Always wash your hands after using
It also can spread by sharing contami- and control is even more challenging. suggesting some cases could have resulted the restroom and before eating or prepar-
nated personal items, such as towels, An ongoing outbreak of hepatitis A is a from secondary food-borne spread. ing meals for yourself or others.
utensils and toothbrushes, or through sex reminder of how quickly (and far) hepati- Health departments across the United •  Use your own towels, toothbrushes
with an infected person. tis A can spread and the importance of States, including those not currently expe- and eating utensils.
Most adults with hepatitis A develop taking steps now to protect yourself. riencing cases linked to the outbreak (such •  Do not have sex with someone who
symptoms, including extreme tiredness, This particular outbreak began in San as Washington state), are on alert and are has hepatitis A infection.
stomach pain, nausea and yellowing of the Diego in November 2016; as of August taking steps to prevent further spread. •  Do not share food, drinks, drugs or
skin and whites of the eyes (known as 2018 the outbreak had spread to at least cigarettes with other people.
jaundice); in contrast, most infants and 10 other states, including Arizona, Arkan- WHAT CAN YOU DO? Ask your health care provider if vacci-
young children infected with hepatitis A sas, Colorado, Indiana, Kentucky, Mis- Vaccination is the most important tool nation is right for you.
have no or only mild symptoms. Even if souri, Ohio, Tennessee, Utah and West to prevent the spread of hepatitis A infec-
an infected person does not feel or look Virginia. (Laboratory subtyping of the tion. The Centers for Disease Control and Dr. Jeanette Stehr-Green is a medical
sick, however, they can spread the virus. virus and epidemiologic investigations can Prevention has encouraged state and local epidemiologist and was interim Clallam
Although those with the disease usually determine if cases are linked to the same health departments to vaccinate people at County Health Officer in 2015. She served
recover in one to two months, about outbreak.) high risk for hepatitis A — primarily the on the Clallam County Board of Health
40 percent are hospitalized and 10 to Although no national statistics have homeless or drug-using populations — from 2003-16 and has volunteered at Vol-
15 percent have symptoms that last as been published, reports from affected and those who interact with people who unteers in Medicine of the Olympics
long six months. In less than 1 percent of states link almost 5,000 cases to the out- are at high risk. (VIMO) free clinic in Port Angeles since
cases, the infection results in liver failure break. Hospitalization rates have been They also recommend vaccination of 2008. Dr. Gerald Stephanz is a board-cer-
and death. significantly higher than normal, exceed- people who are at an increased risk of tified nephrologist and internist. He is the
There is no treatment for hepatitis A ing 60 percent in some states; over three complications from hepatitis A infection Medical Director of VIMO and is chair of
infection. dozen deaths have been reported. including those with 8/27/18
chronic liver disease.
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14 SEPTEMBER 2018 | HEALTHY LIVING Peninsula Daily News/Sequim Gazette

Prevention crucial
pain,” she said.
If the gout case is particularly bad, a
prescription, such as colchicine (an anti-
inflammatory), might be recommended.
and vitamin C-rich foods.
“I would say the first category are foods
that you try to avoid and is way more
important. You could drink all the cherry

in staving off gout

BY LAURA LOFGREN
FOR PENINSULA DAILY NEWS
They call it the “disease of kings” or
“rich man’s disease,” but gout feels any-
thing but regal.
Gout is defined as pain and inflamma-
tion occurring when too much uric acid
crystallizes and deposits in the joints.
“These crystals are monosodium urate
crystals, which is an important distinc-
tion because there are many other mimics thinking this is probably not their first
of gout,” said Dr. Jinlin Brendel, a pri- time [with gout]. This is probably a much
mary care physician at Olympic Medical
Physicians (OMP) Primary Care Clinic in
Port Angeles.
Symptoms of gout include severe pain,
redness and swelling in joints, frequently tension, kidney disease (where the body
the big toe. Attacks can come suddenly,
often at night.
Pain and swelling can last anywhere
from days to weeks without treatment,
Brendel said. But symptoms can resolve
on their own after some time.
“These are medicines that bind uric acid
or in other ways decrease the levels of uric
acid in the system,” Brendel said.
Once a patient has had gout, Brendel
said, it is much more likely they will have
a flare-up again.
Aside from the big toe, gout can attack
Gout can become chronic, but with the
the ankle, wrists or fingers.
development of healthy eating habits and
“It can get pretty nasty that way,” she
monitoring of the disease, relief can be
said.
found.
If a patient were to develop gout in Seafood, red meat and sugary drinks
their elbow, Brendel said, it would be are linked with an increase in gout likeli-
treated as a more severe form of the dis- hood if not eaten in moderation.
ease because it’s a much bigger joint than “Alcohol is a huge trigger,” Brendel
the wrist or the toe. added. “It really changes up your metabo-
“If someone had elbow symptoms, I’m lism and uric acid just builds up very
quickly.”
Drinking two beers or more per a day
more severe case.” for an extended time will increase your
According to Brendel, there are many risk for gout
diseases that can “prime the body to be “When you break down the diet, there’s
more susceptible to gout,” including hyper- two things I think of. One is foods that we
know contribute to gout and those are
can’t process the uric acid well), diabetes things that you should eat less of. Then
and obesity. there’s also foods that maybe help the
Once diagnosed with acute gout, Bren- metabolism of uric acid to decrease that
del usually starts a patient with nonste- build-up,” Brendel said.
roidal ibuprofen-type products. Cherry juice has been linked as a pre-
“They’re actually very helpful for the ventative against gout, as well as coffee
juice in the world but if you’re still eating
all the stuff that is causing [uric acid]
build-up, it’s not going to do anything,” she
said. “Dietary prevention is much more
important.”
If you do not make lifestyle changes
after being diagnosed with gout, bony
growths can develop in the inflamed joints.
“It’s unfortunate because those are irre-
versible, so that person would need to
seek surgery,” Brendel said. “We usually
try to get ahead of it.”
Brendel says gout is common on the
Peninsula.
“I’ve seen some people who have had
three or flares in the last year.”
While a good portion of those with gout
are men, Brendel advises that women can
get the disease, too.
Like any disease, individuals should
practice preventative measures, and that
all starts with one’s diet.
Eating in moderation, cutting back on
alcohol and getting adequate exercise will
surely lower your chances of developing
gout.
If gout is suspected, the individual
should first visit with their primary care
physician for an accurate diagnosis.

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