Northwest 50 Plus South Valley June 2020 Edition by Northwest50Plus

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Northwest50Plus is Oregon’s leading monthly magazine for adults ages 50 and older who want to maintain a healthy and active lifestyle. No matter your age, you can feel your best and we’re here to help you do it. We offer articles and advertising that promote a healthy lifestyle by focusing on people, places, events and information in our great Pacific Northwest.

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NORTHWEST LIVING | FITNESS

no peak he won’t

b m i cl

By M I C H E L L E T E

WOULD YOU CLIMB SPENCER BUTTE 31 DAYS STRAIGHT IN THE MIDDLE OF WINTER?

OMETIMES WE FALL, AND we get right back up again.

Other times, we fall 1,400 feet down a snow bank and feel pretty sure that’s the end of our lives. Unless you’re Joaquin “Jack” Menendez — then you get back up again. Not only has that kind of fall happened to this Eugene resident, but he’s also been knocked unconscious by a bolt of lightning, broken several ribs from falling, and made a “beginner’s mistake” by tripping on a rope, flipping over head first, and spraining his ankle. Yet, these are just blips in a lifetime of climbing some of the toughest peaks on the West Coast, from Cathedral Rock in Arizona and Yosemite’s El Capitan to the volcanoes of central Oregon. “To me, the best part of climbing has

always been moving over the rock,” Menendez says. “You are completely in the moment, doing this one thing. Your attention is completely on, ‘What am I going to do next, how much weight will I put on my foot and where will I put my hand?’ Nothing else is going through your head. Then, you get to a ledge and look at what you did. You look around and it’s always in an incredible spot.” He’s built this legacy from a family of achievers and proudly shares stories of his ancestors who taught him the value of hard work, a love for the outdoors and athletics, and finding your next step in life both on the ground and on the rock wall.

An early start

He started climbing in the mid1960s as a young boy on a hike with his grandfather. “He was this John Muir-like character, he loved the outdoors,” Menendez says. “He traveled with a compass, and he would take me out on hikes. One day he

4 NORTHWEST 50 PLUS SOUTH VALLEY | JUNE 2020

had a rope, he put it around me, and took me up a little mountain in Colorado. I was 9 years old and it was so much fun. He would climb up, then I would come up to him. Then, he would climb up again, and I would repeat. That’s how people were climbing then.” Menendez grew up in California. When he was 14, a friend taught him to climb. Then, Menendez taught others. As neighborhood friends, they’d hop on their bicycles, ride to the rocks and start to climb. Their parents bought them lessons, but the boys were largely unsupervised as they learned the sport. “My high school produced a number of world-class rock climbers,” he says. “I loved the idea of going out, being in nature, the camaraderie, being in the mountains.” He also loved soccer, and played on a Division 1 team for the University of California-Berkeley, then played semipro. His younger brother Dan Menendez played soccer for San Jose State, and now works internationally as an entertainer who specializes in comedy and

juggling. Menendez earned a math degree and worked as a software engineer for 35 years in Silicon Valley, before retiring and moving to Central Oregon to work as a farmer. He spent 13 years on a farm directly across the road from Smith Rock State Park. While there, he loved to watch a visiting climber — an 80-year-old man from Austria. “He was my hero,” Menendez says. “He was climbing at a very high level, he was just so fit. He would solo, but he would use a rope. He eventually had to quit when he was 90 just because of arthritis in his hands.” The sport of rock climbing can be hard on the body, and Menendez says now that he’s 66, he understands his own limits. “There are things I just don’t do anymore,” he says. “But a person can start climbing at any age. Especially now, with the rock climbing gyms, it allows for climbing at every level, even without a rope. I’ve been with people who are in their 60s and are doing their first climbs.”

Menendez is always ready to climb. In fact, he climbs Spencer Butte in Eugene four times a week, and on one of those days, he climbs it twice. Whenever it’s a sunny day, he spends at least two hours on Skinner Butte to the columns. If it’s raining, he’s at Crux Gym. “That’s my regiment,” he says. “I love it.

“To me, the best part of climbing has always been moving over the rock.” JACK MENENDEZ I can ride my bike to the columns. It just doesn’t get any better than that.” His best time up the difficult trail is 13 minutes. For the average hiker, it takes 23 minutes. “But I’m almost running,” Menendez says. “Then there’s another route that’s not marked. It’s very steep and much longer, much steeper. That takes a long time, but I do it.”

This past December, he climbed it 31 days straight. “Weather isn’t a factor for me,” he says. “Rain or shine, I love it. It’s just the best hike ever. It’s a gem.”

A family legacy

On hikes, he thinks about his family who came from the northern part of Spain, and who spoke a “dead” language called Asturian. They thought they were speaking Spanish, until they actually heard Spanish. But it was enough for his father, Julius, who later learned Castilian, and eventually became the Olympic boxing coach in 1960, 1972 and 1976. His most famous athlete in training was Mohammed Ali. “My dad was Mohammed Ali’s boxing coach,” Menendez says. “We grew up around someone who everybody knew, my dad was a very famous guy, a superstar. When he was Ali’s coach, he was the world’s number one expert on boxing. I could go into a store and say my name, and people would always ask me if I was his son.” In fact, Ali learned the art of trash

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Joaquin “Jack” Menendez has spent most of his life climbing walls and peaks. Left to right: Near the top of Zebra Crack at Smith Rock State Park; climbing The Needles, Southern Sierra, California; Marsupials Ridge at Smith Rock. Page 4: Menendez at the top of Marsupials Ridge.

talking during a boxing match from Julius Menendez, who taught Ali how to distract his opponent, causing him to make a mistake. “My dad was the inventor of trash talking in boxing,” he says. “You’re taking a big roundhouse punch from someone who is fast — you want to talk to the guy, constantly be trash talking him to get him to be angry and make a mistake. That’s when you nail him.” His mother’s story is quite different. Rather than growing up on the tough side of St. Louis, Missouri like Julius, she

grew up in the 1920s as the daughter of a missionary in mainland China. Her first language was Mandarin Chinese and she told stories of living in a gated community where it was vital that the residents found themselves within the walls at night. Her father was eventually caught and imprisoned in Nanking by the Japanese, and his young daughter was brought back to the United States, where she became a naturalized citizen. Because he loves their stories, Menendez wants to write about them

and share them with others. But first, he needs to finish his first attempt at writing science fiction in a book he has titled “Scuba.” The characters are fictional, he says, but they are based on people he’s known throughout his life, with a little bit of modern-day politics thrown in. “My mom’s dad was a storyteller,” Menendez says. “He would sit around after dinner and tell stories. He was born in 1879, and that’s what they did back then. They played music, sang and told stories. It’s part of the culture.” ☸

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NORTHWEST LIVING | YOUR HEALTH

emotional

check in Infused Water By A M Y T R E ZO N A

IN TROUBLING TIMES, IT’S HELPFUL TO PRACTICE BETTER SELF-AWARENESS

IKE ALMOST EVERYTHING HEALTHY, EMOtional check-ins take some effort at first. They may feel odd or awkward, and that’s OK. New things take practice.

So, to help yourself practice, pick an activity you do daily, and connect your check-in to that. Set an alarm on your phone, or keep a sticky note nearby to serve as a reminder. Continue to practice. After a while, you’ll start to notice a difference, an increased level of awareness. And most importantly, a powerful opportunity to do something different. TUNE INTO YOUR BODY. Your body often sends physical cues about how you’re feeling, long before your emotions fully register. And for a lot of people, the body is the easiest way to tune into what you’re feeling. Perhaps your shoulders are tense, you’re walking quicker than normal, or your heart is racing. Perhaps you’re sitting more slumped than normal, you’re talking less in a meeting, or your muscles feel heavy and tired. Notice these physical cues and let them serve as a prompt to check in with yourself. TAKE A DEEP BREATH. Imagine how difficult it would be for a nurse to take your temperature if you were running circles around the exam room. It would be chaos. So why would you try to do an emotional check-in with your mind racing? A slow, mindful breath is one of the best things you can do for your health. Take a slow, deep breath, breathing in through your nose and out through your mouth. This helps slow your mind and reduce distractions, making it easier to focus on your emotional experience.

ASK THE QUESTION. Use the simple question, “How am I feeling?” Make it even more specific by tacking on the phrase “right now” or “in this moment.” This will help focus your brain on the current moment, which is an awesome practice in mindfulness. This ensures that you can get as accurate a reading as possible. And don’t be afraid to ask this question out loud. It will help direct your attention and your thoughts to your emotional check-in. USE DESCRIPTIVE WORDS TO CAPTURE HOW YOU FEEL. It’s critical when you’re describing your emotions to use detailed, specific and nuanced words. Imagine if a physician just diagnosed you as “sick” or “achy.” Those generic terms wouldn’t help guide treatment. In the same way, it’s not helpful to do an emotional check-in and say, “I feel bad.” That is surface and vague. And you can do better. Maybe you’re feeling drained, depleted, worried, confused, distracted, hurt, rejected, judged or overwhelmed. Those words are more specific and detailed. And as I’ve said before, the more accurate the assessment, the more helpful the intervention. Get specific with your emotions. BRAINSTORM WHAT MIGHT BE CONTRIBUTING TO THOSE EMOTIONS. When it comes to humans and our emotions, it’s rarely simple. And there’s rarely a clear cause. But we can often hypothesize about some contributing factors or potential explanations for the way we feel. By brainstorming some of the things that might be contributing to your emotions, you’re gaining greater insight into your experience, and this insight gives you the opportunity to make a choice about your emotions going forward. How do you want to respond? What is the most effective and powerful way to respond? With grace? Appreciation? Hope? Gratitude? You choose. ☸

CO U RT ESY O F CO M M U N I T Y H E A LT H C E N T E R S O F L A N E CO U N T Y

SOUTH VALLEY | JUNE 2020 NORTHWEST 50 PLUS 7

NORTHWEST LIVING | AT HOME

Should I fix my

Appliances? By M I C H E L L E T E says. “I’ll tell you what, we see it daily. I have phone calls, thinking they got the good, old-fashioned Whirlpool and in the first year, the factory warranty is doing repairs.” Front loading machines are better, but only slightly. One ODAY’S APPLIANCES ARE DESIGNED TO last only about five to 10 years, depending on of their benefits is using about one-third the amount of water the brand and model. So are they worth fixing per washload. But debris — coins, hairpins, etc. — can get caught in the pockets. If it’s not cleaned regularly, that debris when something breaks? gets sucked into the pump and the machine breaks down. “There are so many machines that have a great reputation, It costs, on average, about $129 to $139 to have a broken but they’re not building them like they used to,” says Gary pump repaired on a machine. Lawrence, co-owner of JL’s Appliance Inc., in Salem. Other problems might include a failed electronic panel or a From broken compressors in refrigerators to worn-out broken rear drum bearing. transmissions in top load washers, these appliances are poorly ‘If the bearing goes out, then it’s not feasible to repair it,” designed with substandard parts, he says. Lawrence says. “The tub that has the pressed-in bearing “From about 10 years back, the newest ones are not designed exceeds $500 just for parts, and that’s not including another anything like they used to be,” he says. “There’s only a handful $200 in labor to fix it.” And if the machine is more than five to of appliances that will last longer.” seven years old, other parts may begin to break down as well. Some, he says, are even made in the United States. Dryers, on the other hand, are simpler and easier to fix. Top loading washers and accompanying dryers, once built Depending on the repair, he says, the cost might range from to last 20 years or longer with good care, now last three to five $89 to $159. The main problems in dryers appear to be failed years. Remember the good, old-fashioned Maytag, once the electric panels, broken belts and a kinked exhaust pipe. top-of-the-line when it came to quality? In 2006, Lawrence When it comes to your refrigerator, don’t plan to keep the says, the company was bought by Whirlpool and everything new ones longer than seven to 12 years. Broken parts usually changed. present as a compressor or defrost component. “The new 2007s were not true Maytags,” he says. “They were “The companies started making them with electronic congenuine Whirlpool machines, which was good, but not as good trols about 20 years ago, and I’m finding those last seven to 12 years,” Lawrence says of the side-by-side models. as the old-fashioned ones.” If you find your refrigerator isn’t working as well as it used Whirlpool released a new design for the transmission in its to, it’s best to call an appliance repair shop, tell them what’s top loading machines, and “the quality is terrible,” Lawrence

IS IT WORTH THE TIME AND MONEY? A REPAIR SPECIALIST BREAKS IT DOWN

8 NORTHWEST 50 PLUS SOUTH VALLEY | JUNE 2020

Brothers Gary and Steve Lawrence have owned JL’s Appliance since June 18, 1984. They started with one location at 958 Edgewater St. NE, Salem, and about 10 years later opened a second location on Lancaster Avenue, also in Salem. It’s been a long-standing successful business that has allowed them to serve not only the Salem community, but Corvallis, Albany and Lebanon customers as well.

“There’s not too many places that carries the inventory that we do,” Gary Lawrence says. “We have 250 reconditioned appliances in our store at all time.” JL’s carries a full line of reconditioned appliances, usually selling them for 50 to 70 percent below new prices. The reconditioned appliances come with warranties, new U.S.-built parts and delivery. Visit jlsappliance.com, or find their inventory on Facebook and Craigslist.

happening and give them the model number. “If it’s defective, you can get an estimate on the cost of repair,” he says. “Some are worth fixing, depending on the brand name. But it could be a $400 to $500 fix, so sometimes it’s not worth it.” Although Maytag washing machines aren’t as sturdy as they used to be, Lawrence says to trust the brand when it comes to dishwashers. If something goes wrong, it’s usually worth fixing and keeping the machine as long as possible. “Maytag has one of the largest motors in the industry and comes with a fourstainless-steel food chopper in its motor assembly,” he says, “so it has a self-cleaning filter where most other brands do not.” Other brands’ motors will tend to break down because they don’t have the food chopper. Parts on these machines are feasible and worth replacing, he says. Dishwashers tend to last seven to 15 years.

If your over-the-range microwave is having problems, it’s usually best just to buy and install a new one, Lawrence says. They have a life expectancy of about seven to 10 years, and typical problems include broken door switches (about a $120 fix, including labor) or a faulty magnetron, which costs about $90 to replace, not including labor. “It’s usually not worth repairing,” he says, “although keep in mind the cost of installing a new one, which is $119.” Finally, you can expect to get the longest performance out of your oven range, with most brands performing about the same. “I don’t have too many bad things to say about them across the board,” Lawrence says. “Maytag, GE, Whirlpool, Frigidaire, I would put any of these in my house or my rental houses.” He’s noticed that the new design ranges with coil burners have had some trouble with a feature that doesn’t keep the burners red hot. “Everybody is

complaining that it takes forever to boil water because it won’t stay on high,” he says. “When it gets to a certain temperature, the switch shuts the element off. It’s a cycle.” The alternative is a glass top where the halogen burners will stay red hot. They also cycle through, but stay hot longer. Over time, the burners and receptors will need to be replaced, particularly on the two large burners because they get used the most. With ovens, he recommends using the self-cleaning feature very sparingly. “Ovens have come a long way with electronics, but I see a lot of issues with control boards,” he says. “When an owner is having control board problems it’s because moisture from using the self-clean mode gets inside the electrical panel. For myself, I’ve had my oven for 13 years and I’ve never used the selfclean feature. My range looks brand new because when I make a mess, I clean it up.” ☸

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SOUTH VALLEY | JUNE 2020 NORTHWEST 50 PLUS 9

From before you were born

Comic book or graphic novel

From a different culture

Based on a myth or fairy tale

Re-read a book

Audiobook

Biography or memoir

Tell a friend about Summer Reading

Makes you laugh

Because you like the cover

About a place you’d like to visit

Free choice

Read outdoors

Watch a movie

Read out loud

Magazine that’s new to you

Recommended to you

Takes place in summer

Author is unlike you

Recommend a book to someone

Author’s first book

Unusual for you

Read the book & watch the movie

Nonfiction

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NORTHWEST LIVING | YOUR HEALTH

Too casual about your

drinking? By M AG G I W H I T E

A SOBRIETY COACH CAN HELP ‘GRAY AREA DRINKERS’

ARTHA WRIGHT WAS BOTHERED ABOUT her drinking for several years.

She was trying to guide her teenager around conversations about alcohol and other substances and worrying she wasn’t setting the best example. “Motherhood was my role and identity, she says. “But if we were eating dinner, watching a movie or even playing ping pong, my wine glass was there. I started to feel symptoms. I felt mentally foggy and I was forgetting things.” Drinking constantly can also cause indigestion, anxiety and poor sleep. “You make resolutions that only last a week, decide you actually don’t have a problem and then resume drinking,” Wright says. “I’ve been there. I was waking up at 3 a.m. every night with anxious thoughts, usually beating myself up. I would make promises to cut back or not drink the next day. But later the next day, I’d feel compelled to pour a glass again.” And alcohol was more than something to pass the time, it was her livelihood. Wright moved to Oregon 21 years ago, after being raised in Martha Wright changed her drinking habits and now works to help others do the same. 12 NORTHWEST 50 PLUS SOUTH VALLEY

New Orleans, a city known for its cocktail culture and bar scene. “It was permissive,” Wright says. “Let the good times roll.” She and her husband started a winery in Carlton. “In this industry you are surrounded by wine, tastings, dinners, pourings, visiting restaurants and chefs,” she says. “The food and wine industry, in general, has a high incidence of alcohol and drug use.” The work includes long, stressful hours and late nights. “You wake up in the morning not feeling right, but the process starts all over again,” Wright says. “I started feeling more dependency on wine than I wanted to.” She believes there are millions of people like her. She remembers that a few years before her mother died, the family held an intervention for her mother. “We were concerned about her drinking’s effect on her mood and health,” Wright says. “And she told me, ‘Every single day of my life for as long as I can remember, I’ve said this would be the last day of drinking.’ This was a wake-up call.” Wright refers to her past self as a “gray area drinker,” rather than an alcoholic. “We’re not alcoholics. But alcohol is addictive — to all people.” Sometimes Wright would limit wine drinking for a night, or take a whole week off, but she was surprised at the hold alcohol had on her. “I didn’t see a remedy to make a change,” she says. Shortly after the intervention for her mother, Wright met a neighbor for drinks. Her

friend ordered a tonic instead of an alcoholic beverage, and Wright was curious about the choice not to drink alcohol. “She told me she didn’t like to talk about it unless she was asked, but she had stopped drinking almost two years earlier,” Wright says. The neighbor recommended a book called “The Alcohol Experiment” by Annie Grace, and Wright “ran home and looked it up,” she says. That book “not only gave me control over alcohol but my life changed,” Wright says. “I have energy and motivation that had been missing.” After a week without alcohol, she noticed how much better she felt and how much her sleep had improved. “I didn’t know I had gotten that bad,” she says. With these new life changes, Wright took the next step to become a trained sobriety coach. Now age 52, she has embarked on a new career to help others by conducting workshops and online consultations. What she has noticed is that many of us tend to use extremes when talking about alcohol use — either you are “normal” or you “have a problem,” when it’s actually a spectrum of dependencies. Advertising portrays the consumption of alcoholic drinks as being very appealing, Wright says. It implies alcohol enhances romance, that you will have more fun, and be the life of the party. It’s deliberately targeted at

the female demographic, and drinks are given names like “Mommy Juice” and “Cupcake.” She has found that heavy social drinkers tend to be women in their 50s, and that this demographic is quickly catching up to men who drink to excess. “We’ve closed the gap in the last 20 years between men who drink and women who drink,” she says. This can happen easily to women whose primary role as a parent becomes “unmoored” when their children grow up and leave home. Wright noticed this, particularly, when her daughter was busy in high school and college and didn’t need her mother as much as she once had. Life’s transitions also can trigger stress that accelerates dependency, she says, especially at age 50 and older. Wright says those who benefit most from her workshops and consultations are casual drinkers, rather than alcoholics who have developed a chemical dependency. In her workshops, she discusses science-based information and provides tools to break, moderate or quit drinking. She shows those who attend how to navigate upcoming social events and provides alternate ways to de-stress. Wright stresses her workshops are not lectures, but upbeat gatherings that are more akin to social gatherings with snacks and a variety of non-alcoholic beverages. “In my view, people who come to my

Of note

Non-alcoholic drinks are exploding on the market. Here are some of Wright’s recommendations: Buonafide: An Italian red wine, available online and soon to be on the shelves at Whole Foods. For Bitter or Worse: A drink made in Oregon by a husband and wife team. It’s made from organic botanicals and comes in three flavors. It can be found at Market of Choice in the wine section. Monday Gin: “It smells delicious, like a gin and tonic,” Wright says. It can be bought through Amazon. “Hoppy Refresher”: A drink with no calories or sugar, made by Launitas Brewing and sold at New Seasons in the beer section. Hop Tea: A canned beverage also free of calories and sugar. It is found in the gourmet or natural soda section of local grocery stores, such as Whole Foods. workshops are rock stars,” she says. “It took bravery to come and do something truly counter-culture.” These days, Wright stays away from alcohol completely. “I opened a single glass once in a while, and found it didn’t enhance any experience,” she says. Wright is a certified sobriety/mindfulness drinking coach. Calls can be scheduled with her at Martha@clearpowercoaching.com. ☸

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NORTHWEST LIVING | YARD & GARDEN

Gardening education BY KY M P O KO R N Y

OSU MASTER GARDENERS OFFER CONTINUING EDUCATION PROGRAMS DURING SHUTDOWNS

OR DECADES, OREGON State University Extension Service relied on face-to-face interactions to provide gardening education to Oregonians. That all changed with the COVID-19 crisis and Oregon’s actions to limit the spread of the virus. To satisfy a public that has become keenly interested in gardening, particularly edible gardening, OSU Extension Master Gardeners are answering questions in many counties via email, phone calls or the internet, according to Gail Langellotto, state coordinator of the program and a professor in the Department of Horticulture. “We’re working really hard to be of service to our fellow Oregonians during this time when so many are looking to gardening for respite or food,” Langellotto says. “We’re delivering gardening information and education via webinars and online classes, but we’ve also had to find innovative ways to receive gardening questions and distribute them to hundreds of volunteer Master Gardeners who are still available to (Above) Larry Steele teaches a composting class at the OSU Demonstration Garden in Linn County.

help gardeners throughout the state.” A notable example is a vegetable gardening course through OSU’s Professional and Continuing Education unit. The class, which was free through the end of May, had drawn 15 students from the start of 2020 until March 20. When the $45 fee was waived, attendance grew to a staggering 31,000. However, that popular self-guided course is just one way to learn about gardening. After completing volunteer training via Zoom, Master Gardeners around the state continue to attract interest for their virtual education offerings. For example, Portland metro Master Gardeners — the largest chapter in the state — held its speaker/ lecture series on Zoom, and a recent talk on pollinators drew 230 attendees. Webinars will be posted on the Metro area Master Gardener homepage. Webinars are happening elsewhere in the state, too. Most are recorded and posted online for anyone to view. In addition to the pollinator webinar from the Metro program, a live Q&A about Willamette Valley lawns was offered by Linn and Benton counties, with another on rodents. A whole lineup is on its way. Already, a webinar on "Dueling with Diggers: Gophers, Moles, Voles and Ground Squirrels" has been posted. Seed to Supper, a free beginning gardening course for adults on a limited budget held in collaboration with Oregon Food Bank, has also taken to the web. Videos of

14 NORTHWEST 50 PLUS SOUTH VALLEY | JUNE 2020

the four sessions will be available on the Seed to Supper YouTube channel. OSU Extension in Hood River County pulled together a free multi-week seminar series called Gardening to Save the World. These one-hour seminars will be presented by OSU professors and staff through a Zoom webinar format. Megan Wickersham, Master Gardener coordinator in Hood River, introduced a new process that allows answering questions remotely. Created by Master Gardener Christie Bradley, the system allows the public to add all relevant information to an online form that is forwarded to a Master Gardener to be answered. Visit extension.oregonstate.edu to gain access to articles, websinars and more. ☸

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NORTHWEST LIVING | YARD & GARDEN

Experimenting

Bonsai with By G RAC E P E T E R S O N

Ace r B o n s a i

PLAY AROUND, HAVE FUN AND DON’T EXPECT PERFECTION

HERE IS A 25-FOOT-TALL JAPANESE MAPLE tree growing by my backyard patio. It started as a tiny seedling that germinated from a seed that fell off the coral bark maple growing in the front yard. When I espied the cute, inch-tall baby tree 20 years ago, I

carefully lifted it from the bark dust and grew it in a pot for a few years before planting it by the patio. By then it was about 18 inches tall and I never expected it to get as big as it is now. It has been one of the most carefree and rewarding plants in my garden. I love thinking that my humble partnership with nature produced such a grand reward. Japanese maple seedlings are not a rare occurrence. They are pretty much glorified weeds in my garden and it pains me to have to pull them and throw them away.

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Creatmg em·tronments u·here moments of Joy, mde/Jendence, and u'ellness are the foClts ec1ch and et·ery day

Often, if they’re particularly robust, I’ll pot them up and grow them, yet not with the idea of producing another towering patio tree since a small garden cannot sustain too much of a good thing. Instead I’ve been having fun using them in my experiment with bonsai. I’ve had an interest in bonsai since I was a kid living in Hawaii but had always hesitated to dive in since it would require time, patience and skills that seemed intimidating. Through the years, and with good intentions, I’ve purchased a few how-to books; but it wasn’t until recently when I started watching YouTube videos that I realized the art of bonsai is not unreasonably difficult once its few principles are understood. Now I’m working with my endless supply of maple seedlings as well as hazelnut tree seedlings, azaleas, a mugo pine, a Japanese holly, and even a small-leaved wisteria. My favorite bonsai YouTube videos are by Peter Chan of “Herons Bonsai” in England. Peter’s unique and genial British accent makes him a joy to listen to and because he’s been involved with bonsai since the 1970s, he really knows his stuff. His videos often show him transforming overgrown plants into works of art, and with his precise, easy to follow narration, the listener has no trouble understanding what his objectives are. He has a series of bonsai videos on YouTube, covering various topics of bonsai including running a topof-the-line nursery in his country. He posts a new video just about every week. Another informative video series is Bjorn Bjornholm’s “Bonsai U.” Like Peter, Bjorn owns a nursery but unlike Peter’s his — called Eisei-en — is located in Nashville, Tennessee. Bjorn’s personality is much different than Peter’s. A bit shy on the demonstration, Bjorn is more of a lecturer. If you’re interested in knowing the history and theory of bonsai techniques, Bjorn is your man. Want to see the top 25 bonsai channels on YouTube? Visit this link: blog.feedspot.com/bonsai_youtube_channels. Books and videos provide inspiration for the bonsai craft but there are a few other ways as well. I’ve created a Pinterest page with photos of different types of bonsai plants. And whenever I’m at a nursery I take photos of the bonsai displays. I don’t publish them but keep them in my own reference library. Often, I’ll discover a plant I am already growing in my garden that would also make a cool bonsai. My advice to anyone embarking on bonsai is not to take it too seriously. Remember the rules but don’t worry about making mistakes. Striving for perfection will lead to disappointment, which defeats the entire purpose. Play around and have fun. Note: I’ve launched a new feature on my blog called “Plant of the Week.” Each week I discuss my experience with a certain plant in my garden. Photos are included. Please feel free to visit and comment at gracepete.blogspot.com. ☸ P H OTO : G RAC E P E T E R S O N

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Strength Training

NORTHWEST LIVING | FITNESS

BY KIMBERLY Z. MILLER

↑ Chair Squats for quadriceps and glutes: Start with your feet shoulder width, toes pointing forward, weight in your heels, send your hips back behind you and lower yourself by bending your knees. Press through your heels and return to standing. Start by sitting all the way into your chair, then challenge yourself by lowering your hips and stopping before you touch.

↑ 3-point Shoulder Raises for anterior/lateral deltoid and rotator cuff: Standing with feet apart, weights at your side, raise arms to your side not letting your hands go higher than your shoulders, bring hands in front of you, then down to your lap, repat going in the opposite order (out to the sides, forward in front, down to your lap, forward to the front, out to the sides and down). Keep your weights light for this one.

↑ Bent Over Row for upper back and biceps: With a weight in your left hand, step back with your left foot and place your right hand on your chair to take pressure off of your low back. Pull your left elbow up past your ribs, then lower it, avoiding twisting throughout the move. Repeat on the other side.

↑ Standing Press-Backs for your triceps: Standing with your weights at your side, palms facing behind you, keep your arms straight and core engaged as you press your arms behind you and squeeze your upper arms. Do this slowly and avoid momentum and swinging. Try rotating your palms inward or forward for variety.

↑ Standing Quadruped for lower back, glutes and balance: Standing behind your chair, send your right arm out in front of you and your left leg straight behind you, and tilt forward creating a line from your right hand to your left foot, hold onto the chair for balance with your left hand. Pull your elbow and knee toward one another then extend back out. Repeat on the other side. 18 NORTHWEST 50 PLUS SOUTH VALLEY | JUNE 2020

↑ Biceps 21’s for your biceps: Standing with weights to your side, palms forward, curl your arms halfway up to a 90 degree angle and lower back down 7 times. Next, start at 90 degrees and curl all the way up 7 times (the challenge here is controlling the movement and stopping half way), and finish by curling all the way up and down 7 more times for a total of 21.

look that way. Adding strength training to your routine will not make you look bulky and it can also improve your metabolism, bone density, Y YEARS IN THE FITNESS insulin sensitivity world have revealed and reduce your many myths about Kimberly strength training, which risk of some chronic Miller I find myself debunking time and diseases. time again. MYTH 3: You need a gym full of MYTH 1: Because of a physically fancy equipment to exercise. While it’s active lifestyle or job, people do not need important to get the approval from your any additional strength training. While medical provider before beginning a fitness routine, and the help and guidance walking hills, biking to work or even carrying a load up a ladder requires a lot of a fitness professional can be a huge benefit, you already have everything you of physical exertion, it does not negate the need for an intentional and balanced need for strength training in your home. You can try out these eight strength strength training routine. To put it simply, a physically active lifestyle isn’t the exercises, making sure to listen to your same as intentional strength training; we body and modify as needed to stay safe, must do strength training to maintain right at home. our physically active lifestyle. Equipment note: If you are using a If you think back to your school days, chair, make sure it is stable and will not if you just showed up for class and took move from under you. If you do not have the test, you might get by for a while, hand weights, cans or water bottles can but to be able to stay on top of a subject be a simple substitution. you needed to study. Think of strength Unless otherwise noted, complete training as your body studying for all the 10-15 reps for one to three rounds. active things you want to do. Make sure to warm up ahead of time MYTH 2: This is one I hear most and stretch afterward. ☸ often from women: Strength training will make you get “bulky” or look like a Kimberly Z. Miller, director of Health bodybuilder. Let me ease your worries and Wellness and Healthy Living for right now. The large muscle-bound phy- the Eugene Family YMCA, is a 16-year sique you may associate with strength veteran of fitness programming with training did not happen by accident. It an expertise in personal training and takes months of specialized training and group exercise. She can be reached at a strict diet for both men and women to kimberly@eugeneymca.org.

PHYSICALLY ACTIVE? YOU STILL NEED TO ADD STRENGTH TRAINING TO YOUR ROUTINE

← Incline Pushups for chest and triceps and Incline Plank for core: Start with your hands slightly below shoulder height on a wall with feet far enough from the wall that your weight is in your toes. Lower your self toward the wall as a unit, avoid hinging at the waist, press back through your palms keeping core engaged. For the plank, hold either the upper or lower position, keeping you back flat and pelvis neutral, for 10-30 seconds. To increase the challenge use a chair instead of the wall.

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NORTHWEST LIVING | YOUR HEALTH

joint replacement DECIDING WHEN IT’S RIGHT FOR YOU TO FIX AN AGING JOINT

T A CERTAIN POINT IN THE AGING PROcess, you may notice your joints getting a little stiffer and you may start to wonder if a joint replacement is in your future. The procedure is common and has helped millions of people overcome the disabling effects of arthritis, but how do you know when the time is right?

long time, but they won’t last forever. A study published in the Lancet found that nearly 90% of hip replacements lasted 15 years, while 58% lasted 25 years. For total knee replacements, 93% lasted 15 years and 82% lasted 25 years.

When is the time right?

That is a question for you, your family and your orthopedic surgeon. “We take into consideration overall health, activity level, weight, age and quality of life, in addition to how long a new joint should last,” Baum says. Other considerations she discusses with joint replacement Causes of joint pain candidates include: The most common reason for replacing the knee or hip joint ▶ How much does joint pain or stiffness affect you and your is the progression of arthritis, where the cushioning cartilage quality of life? between the bones in the joints deteriorates and causes pain. ▶ How much pain do you have while resting and not using Injuries to the joint can also create a need for joint replacement. the joint? Knees are the most commonly replaced joint, with more than ▶ Is there a physical deformity around the joint? 600,000 surgeries performed every year, according to the ▶ Is your hip or knee pain limiting your ability to do activities you enjoy? American Academy of Orthopaedic Surgeons. Approximately If you are having severe pain and are unable to do daily liv300,000 hip joints are replaced every year. ing activities, joint replacement surgery may still be the right “We frequently see people in their 50s and 60s who come choice even for younger patients, she says. to us complaining of ongoing joint pain,” says Dr. Kelli Baum, from Samaritan Medical Group Orthopedics in Albany. “As Should you delay? pain begins to impact a patient’s quality of life, we start with Research published in the journal Geriatric Orthopaedic more conservative treatment options to help them feel better.” Surgery and Rehabilitation found that of nearly 1,800 patients Some conservative measures that help with pain and daily living activities include injections, anti-inflammatory medica- who had total hip replacement or total knee replacement tions, weight loss, physical therapy and lifestyle interventions. surgery, complications in the hospital and the likelihood of needing to be placed in a skilled nursing facility after surgery Is age a reason to wait? increased with age. Long term outcomes were similar across all Deciding when to have a joint replacement surgery is a little age groups. like being Goldilocks — you don’t want to have it too soon or “There is some evidence that having surgery before advanced too late; you’re looking for “just right.” age has an easier recovery with less chance for complications,” “The right age for knee or hip replacement is different for Baum says. “We don’t encourage having surgery before it’s necessary, but when a patient is a candidate for joint replacement every patient. It ultimately comes down to how a patient’s and has pain that affects their quality of life every day, there is arthritis is affecting their quality of life,” Baum says. no reason to delay.” Artificial joints are very durable and designed to last for a 20 NORTHWEST 50 PLUS SOUTH VALLEY | JUNE 2020

Common surgery concerns Worries about the cost, fear of surgery and the process of recovery, or the timing of life events like taking care of elderly parents or a planned vacation, can lead people to delay surgery. Baum says the pain of waiting too long can severely impact quality of life and activity levels, making it harder to recover after surgery.

“Once indicated, I encourage patients to schedule surgery when they are ready,” she says. “This gives people the ability to prepare for the recovery process. If a person is stressed about missing a major life event because of surgery, their recovery can be compromised. I want them to be ready both mentally and physically, so the timing of joint replacement is largely up to them.” Baum says patients overwhelmingly

report improvements in pain and function after the procedure. “Joint replacement is a big decision and the recovery process can be long. It requires hard work and dedication to healing, but the vast majority of patients experience significant pain relief and a return of their quality of life,” she says. ☸ Learn more at samhealth.org.

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At Evergreen Assisted Living, we are a place of vibrancy and life, promoting meaning and joy in the lives of residents, families, and our team members. Elders inspire us, motivate us, guide, and direct us. As we work to create an empowering, caring, growing culture for elders, we are also creating our own future. After all, we are all elders-in-waiting. At our community, we offer weekly housekeeping, routine maintenance, scheduled transportation, dining services, and social and recreational activities. Contact us today for a complimentary lunch and tour of our community. At Evergreen Memory Care, you will have an opportunity to make your contribution to our family, which makes Evergreen Memory Care the distinctive place that it is. It is people that make a community. We are a place of vibrancy and life, promoting meaning and joy in the lives of our residents, families, and our team members. We recognize that people make all the difference and by treating people with respect, trust, care, and good humor, it can be quite contagious. We offer 24 hour care, coordination with health care providers, licensed nurse oversight, complimentary laundry, basic utilities, scheduled transportation, social and therapeutic activities. Contact us today for a complimentary lunch and tour of our community.

We are an independent living and assisted living community guided by goodness, loyalty, faith, and fun! We believe in the power of relationships, caring for one another in partnership, bringing a sense of joy and fulfillment to both the elder and the team helping to care for them. Join us for lunch and a visit! No Buy-In or long-term lease. Luxury apartments and cottages. Units are available! SOUTH VALLEY | JUNE 2020 NORTHWEST 50 PLUS 21

Classifieds UNITS FOR RENT

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HUD SUBSIDIZED UNITS for senior citizens 62 or older, disabled and/or handicapped. Accepting applications at this time. We are committed to providing equal housing opportunities. All utilities paid. Surfwood Manor, 4545 SW Hwy 101, Lincoln City, 541996-3477.

VINTAGE MUSICAL INSTRUMENTS (not keyboards) and tube type hifi/stereo, sought by local and fair buyer. Call Doug, 503-2245582.

HUD SUBSIDIZED UNITS for people over 62 and/or persons with disabilities is currently accepting applications for our one bedroom waiting list. We are committed to providing equal housing opportunities. All utilities paid. Briarwood Manor, 643 Manbrin, Keizer, OR 97303, 541-928-2545.

FRIENDSHIP ADS BEAUTIFUL, AFFECTIONATE 5'5" SENIOR LADY. Loving nature, hospitable and loves music. ISO kind caring gentleman, 70's warm hearted, supportive and compassionate. Share precious time smelling the roses together. NS/ND. Vancouver. #5745

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DIABETIC TEST STRIPS WANTED. Paying top dollar! Free local pickup. Call Sharon, 503679-3605.

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All real estate advertising in this magazine is subject to the Fair Housing Act which makes it illegal to advertise “any preference limitation or discrimination based on race, color, religion, sex, handicap, familial status, or national origin, or an intention to make any such preference, limitation or discrimination.” Familial status includes children under the age of 18 living with parents or legal custodians; pregnant women and people securing custody of children under 18. This magazine will not knowingly accept any advertising for real estate which is in violation of the law. Our readers are hereby informed that all dwellings advertised in this magazine are available on an equal opportunity basis. To complain of discrimination, call HUD toll-free at 1-800-669-9777. Toll-free for the hearing impaired is 1-800-927-9275.

LTR = Long Term Relationship WW = Widowed White WB = Widowed Black WA = Widowed Asian WH = Widowed Hispanic LGBT= Lesbian/Gay/ Bisexual/Transgender

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1961 d since e n w o Family

Newly updated facilities with a warm and comfortable environment, on-site n-site reception room, room conveniently located with a reputation of excellence. Pre-planning available — Medicaid approved plans Handicap Accessible Reliable 24/7 Service • Se Habla Español

541-746-9667

112 N. A St | Springfield, OR 97477

www.MajorFamilyFuneralHome.com 22 NORTHWEST 50 PLUS SOUTH VALLEY | JUNE 2020

P A G E Cereals U Z Z L E CORN FLAKES LUCKY CHARMS APPLE JACKS RICE CRISPIES CHEERIOS HONEY NUT CAPTAIN CRUNCH CHEX COCOA PEBBLES FRUITY PEBBLES POPS RAISIN BRAN

SOUTH VALLEY | JUNE 2020 NORTHWEST 50 PLUS 23

2 bedroom, 2 bathroom, easy-access cottage with carport

Cottage life at its best. Independent Living for Seniors 55+

Special pricing

2,995

per month

Promotion ends August 31, 2020

Move-in fee waived Please contact Donna at 541 .284. 2865 djohnson@timberpointesl.com

>> Weekly cleaning service >> 24-hour call system >> All meals provided >> Washer & dryer >> Basic utilizes

Timber Pointe SENIOR LIVING 24 NORTHWEST 50 PLUS SOUTH VALLEY | JUNE 2020

541.284.2865

timberpointesl.com

4865 Main St., Springﬁeld, OR