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editor’s note

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VOLUME 23 | NUMBER 8

OREGON’S OLDEST & LARGEST 50+ PUBLICATION 3 Editions serving adults aged 50 and older Portland-Metro-Vancouver, Marion-Polk-Coast, South Valley: Linn-Benton Lane P.O. Box 12008, Salem, OR 97309 4923 Indian School Rd. NE, Salem, OR 97305 503-304-1323 | 1-877-357-2430 | FAX 503-304-5394 info@northwest50plus.com Northwest50Plus.com Subscriptions $26/year | $49/2 years

DEB NOLAND General Manager

TRIUMPHING IN TURBULENT TIMES

T GOES WITHOUT SAYING THAT 2020 IS SHAPING UP TO BE ONE for the record books, and for all the wrong reasons. We’re now more than halfway through, and what we’ve witnessed on a global scale couldn’t be believed if we hadn’t experienced it for ourselves. Yet, despite the challenges – and there have been some – we’ve also witnessed the triumph of the human spirit to overcome and rise above. While, sadly, some of our friends have become sick and passed away from this deadly disease, so many others have fought through and survived. We pay our respects to all of them. We also recognize the extreme hardships of this pandemic on so many retirement/assisted living facilities that have faced months of lockdowns. Administrators share stories with us of not being able to take their residents out, of not letting anyone in, and of the fear the COVID-19 will strike their own facility. Northwest50Plus remains committed to sharing interesting stories and helpful advertising that meets you where you’re at. Businesses are upholding government guidelines and need your business to keep going. Please use our listings to make those important purchasing decisions. Let’s help one another out. Happy reading! — MICHELLE TE, Editor

MICHELLE TE Editor mte@northwest50plus.com JENNIFER MCCAMMON Sales Executive 971-200-9686 JMcCammon@northwest50plus.com

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NORTHWEST LIVING | TRAVEL

Ready for a

road trip?

BY VA N ESSA SA LV I A

YOU CAN STILL TRAVEL AND HAVE A GOOD TIME, BUT SAFETY RULES SUPREME

T SEEMS OBVIOUS THAT ROAD TRIPS TO PLACES within a few hours of home will be what the majority of Americans will be doing for summer and fall travel plans. As we struggle through a second wave of COVID-19 positive cases the future of travel in general is uncertain, but based on what we have seen so far, some things will be different no matter what. Of course, it’s still a good idea to stay home if you can, but if you want to visit nearby family or just see some new sights for the day, the good old-fashioned road trip is definitely back into style. Gas prices are still fairly low, which makes a road trip much more affordable than flying. No matter how you travel, be prepared for some things to be different, and to be more self-sufficient than you might normally need to be. Travel Lane County is encouraging patience and understanding with businesses as we move through reopening. The agency has pulled together helpful guides, including a blog about what to expect at attractions, restaurants and hotels during the phases of reopening. “When you do venture out, think about what you’ll need before you leave, pack what you need so you don’t need to make unnecessary stops, and call ahead to make sure your destination is open and to make sure you are familiar with its specific requirements,” according to “Reopening Lane County: What to Expect in Phase 2.”

What will change about traveling?

There’s much that is changing about travel. The U.S. Travel Association published new hygiene guidelines formulated by medical professionals to help guide companies on what they need to do to be safe. The guidelines emphasize things that will become the “new normal” in travel. For instance:

4 NORTHWEST 50 PLUS SOUTH VALLEY | AUGUST 2020

▶ No-contact payments ▶ No-contact food ordering and pickup ▶ Enhanced sanitation everywhere ▶ More public hand sanitation stations ▶ Health screening at travel checkpoints or places like hotel check-ins

How to plan your road trip

The most important thing is to not assume everything will be open. Always call ahead. Not only may your destination have decreased hours or availability (such as admitting fewer people), destinations along the way may not be open either. Expect to see closed bathrooms or longer lines at rest stops (if they’re open). Don’t assume that gas stations will have public bathrooms—they may not be able to or want to accommodate the increased cleaning that would be required to keep it open to the public. Restaurants and attractions should be cleaning more, but it’s wise to take your own wipes and hand sanitizer and sanitize things like doorknobs, your table, shopping cart, etc. You will likely see plexiglass shields at more counters and food service facilities everywhere. Take your mask with you, and wear it. Many places are requiring customers to wear masks. In Washington state, businesses will not be allowed to serve a customer who is not wearing a mask. Wearing one while you are in public places may be uncomfortable, but it protects others by limiting the spread of droplets through coughing and sneezing. It also encourages social distancing. If there are designated spaces to stand or directional signage, honor it. Be aware of where your body is in relation to others and keep a respectful distance. Keep in mind that restrictions and guidelines vary by state state and sometimes by county. Check ahead by visiting the government site for information.

Hotels

Hotels are offering phone or online check-ins to limit exposure and allow guests to skip the lobby altogether. Take advantage of those options where you can. Hotels have also stepped up their cleaning procedures to keep guests safe. At Inn at the 5th in Eugene, for example, housekeeping staff is deep cleaning guest rooms and sanitizing high-touch items like remote controls, wine bottle openers, notepads and pens by securing them in sealed plastic bags. Travel Lane County says that some hotels may keep rooms vacant for 24 hours between guests. And once you’ve checked in, housekeeping may not clean again until you have checked out, unless you specifically request it. Room decor and extras, like magazines, may also be pared down to the necessities both in the rooms and in the lobbies.

Restaurants

Many restaurants that are open in phase 2 are accepting dine-in patrons, but they only accept online orders. This may require you to open an online account before you can place a food or drink order, even if you are sitting at a table with servers standing nearby. If you don’t have a smartphone or you aren’t comfortable entering your payment information into an online ordering account, seek out restaurants that are accepting dine-in customers and in-person orders. Even then, exchanging cash or handling credit cards may be minimized or eliminated. This may mean doing some research before heading out on your trip. During phase 2 at least, restaurants are providing paper menus at tables and recycling them after use. Don’t expect kids at your table to automatically get crayons and coloring books, so think about bringing your own if you’re traveling with young ones. Many restaurants have eliminated some seating to reduce their capacity. For a busy restaurant, this may mean longer wait times before you can be seated. Restaurants may require reservations or table time limits. If there is a wait for

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a table or a wait for take-out food, customers may be asked to wait in their cars or outside the restaurant with a buzzer. Plan for these type of inconveniences and do what you can to keep yourself comfortable.

Airports

In late May, the TSA announced new airport rules. There will likely be fewer paper boarding passes, and less physical handling of boarding passes that aren’t electronic. Load your boarding passes onto your phone and hold the phone yourself while scanning. Passengers are now allowed to carry up to 12 ounces of hand sanitizer. The TSA has instructed that passengers remove the hand sanitizer out of their bags before it passes through X-ray screening. When you are removing things like belts, keys and wallets, place them in a clear bag and then place this in the bin, rather than putting your items directly in the bin. This will reduce your risk of transmitting germs or picking up germs from items that are placed directly in the bin. Be prepared to have your temperature taken, and possibly even a rapid COVID-19 test taken before boarding. Frontier Airlines now requires passengers to complete a health form during check-in to confirm that they are not ill and that they understand the airline’s new health policies. People who hit

100.4 degrees Fahrenheit or higher will be flagged for additional screening and may have to rebook their trip. TSA agents will be wearing masks and gloves. Some airports require that passengers wear masks. Some airports, like Los Angeles, are restricting people inside the airport to ticketed passengers only, so plan to say goodbye to your friends or family before you get there. With all these new protective measures and enhanced cleaning protocols, plan to arrive even earlier than you normally would, just in case. Airport lounges may be closed, or may limit the number of people admitted inside. Many planes are reducing or eliminating in-flight food and beverage service, especially on short flights. Plan ahead to bring your own snacks and drinks. You can bring an empty water bottle and fill it after you go through security. While all that may sound scary, most of is just some common sense: wash your hands often, avoid touching things you don’t need to, and plan for your own food, beverage, and comfort needs just in case the services you’re used to aren’t available. ☸

Of note WHAT TO EXPECT IN PHASE 2: eugenecascadescoast.org/blog/ post/reopening. This blog will be updated with FAQs and information as Lane County moves through the phases of reopening. WHAT TO EXPECT AT LOCAL HOTELS: eugenecascadescoast.org/ blog/post/open-hotels. Highlights some safety features and expectations for folks venturing out to hotels. READY TO DINE OUT AGAIN?: eugenecascadescoast.org/blog/post/ open-restaurants. Protocols for restaurants U.S. TRAVEL ASSOCIATION NEW HYGIENE GUIDELINES: ustravel. org/toolkit/industry-guidance-promoting-health-and-safety-all-travelers. TSA SECURITY SCREENING PROCESS DURING THE PANDEMIC: tsa.gov/coronavirus.

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NORTHWEST LIVING | YARD & GARDEN

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

books forlittle ones

most importantly, the seed has its fauna friends to cheer on its journey. Beautifully illustrated with stamped art, it is a feast for the eyes as well as the heart. I’m guessing the text is at a second- or third-grade reading level so it can be good for an out loud story time or independent reading. URNING MY CALENDAR FROM JULY TO AUThe second book is called “Flower Power: the Magic of gust is always a bit melancholy. The first half Nature’s Healers,” written by Christine Paxmann and illusof summer is over and I’m keenly aware of trated by Olaf Hajek. At how quickly the second half will go. a child’s level, this book With a sense of urgency, I find myself outdoors, wanting discusses the history of to spend every second I can basking in sunlight and blue sky medicine back in the before it’s gone. Since August is not the ideal time to undertake days before our current medical system, major garden projects, I am content to deadhead, weed and water and spend a good amount of time relaxing. What better when wise men and women used plants place to indulge in a good book? When my kids were little, regular trips to the library were a to help humans heal. part of our routine. When we found a particularly special book, The author digs into specific flowers and my husband and I would purchase it for our home library. I plants such as the always placed an emphasis on gardening and nature books in poppy, the iris, hopes that I would plant the seeds of gardening in my little the marigold and charges. many more. She I’m happy to report that all four of my adult children are teaches us the plant and nature lovers and each of them gardens when they can. While there are no grandkids yet, I still keep my eyes open history of discovery and usages for children’s books. Recently I was asked if I would like to review two new children’s nature-themed books published by of the flowers and plants Prestel Press in London. up to current day. One page is Of course, I said yes. devoted to each specimen and includes a “The Seedling that bit of interesting folklore. For example regarding the Didn’t Want to Grow” artichoke, she wrote, “Cynara is the Latin name for the is written and illustrated artichoke and is named after a Greek nymph with whom by Britta Teckentrup. Zeus, the father of the gods, fell in love. She did not It is the sweet story of want him, however, and in revenge he was turned into a seed that is slow to an artichoke. Do you think the hair at the center of every emerge, not exactly artichoke has something to do with Cynara?” like the other seeds It’s worth mentioning that “Flower Power” is illustrated in its world. Still, it by award-winning German artist Olaf Hajek. His elabobecomes a plant and rate, surreal illustrations are a colorful mix of folk art and grows, reaching whimsy, a perfect companion for Ms. Paxmann’s narrative. toward sunlight Both books are available on Amazon. and becoming a On my blog, I’m continuing with my Plant of the Week beautiful specimen in its own series. Please visit and say hello. I’d love to hear from you: right. And maybe https://gracepete.blogspot.com/. ☸

TIMELESS STORIES AND BEAUTIFUL ILLUSTRATIONS FOR THE YOUNG AND YOUNG-AT-HEART

SOUTH VALLEY | AUGUST 2020 NORTHWEST 50 PLUS 7

NORTHWEST LIVING | FITNESS

Trekking poles

By M A RY OW E N

DON’T BE SHY ABOUT TAKING THESE TOOLS ON YOUR NEXT HIKE

ANT TO BURN MORE CALORIES AND build more muscle as you walk?

Walking or trekking poles offer several benefits to users, including intensifying aerobic workouts, improving balance and stability, maintaining proper posture, and taking a load off your lower back, hips and knees. Trekking poles are studier walking poles designed for hiking and are becoming increasingly more popular. “We started using trekking poles years ago when we tried snowshoeing,” says Chris Patterson, a Keizer grandmother of four. “The poles hung in the garage for most of the year. Then I tore my meniscus, and arthritis in my knees started making it difficult to walk as much as I used to.” Since she and her husband Chet enjoy visiting various area wildlife refuges, Patterson started using the poles for added stability and less weight on her knees. “As we’ve aged, we’ve decided to be proactive so we use the poles quite often when going on walks to help with balance,” says Patterson, a retired paraprofessional with the SalemKeizer School District. “They also help get the heart rate up Above, Heather Busby uses poles to navigate a log, while Chris Patterson (page 9) takes a walk in the park.

8 NORTHWEST 50 PLUS SOUTH VALLEY | AUGUST 2020

because you’re swinging your arms as you stride. On several of the last cruises we went on, we saw a number of elderly folks using them just to walk around the ship, for many of the same reasons I just mentioned.” The couple purchased lightweight REI poles made of antishock materials, with interchangeable tips. “One tip can be used on sand, like if you’re at the beach, or on snow,” says Patterson, who noticed a number of people using poles on a recent trip to Basket Slough. “The other has just the rubber tip.” Patterson can also use her poles for climbing a slippery slope by removing the tips. She says, “I like them so much — and depend on them so much — that I purchased collapsible ones to take on trips where I didn’t know whether I’d need them or not.” Erik Colville started using trekking poles when the arthritis in his left knee became painful after strenuous hikes. “While I can’t prove that using trekking poles reduces the stress on my knee, I believe they provide that benefit for me,” says Colville, a retired professional engineer and a self-professed outdoorsman. “I also have found that using trekking poles keeps my hands from swelling and going numb when I hike. In addition, using trekking poles allows me to maintain my balance more confidently.” Colville uses adjustable length poles with a cam-style lock that are shock absorbent. Challenges, Colville says, include “very, very infrequently, tripping over the pole, keeping track of them when stopping

for a break, and being aware of where the tips are pointed.” Barb Stoner has used trekking poles for about six years. The Salem resident owns Koppen anti-shock poles purchased from Dick’s Sporting Goods. “At age 70, my knees aren’t as reliable as they once were,” Stoner says. “I find trekking poles decrease the impact on my knees, particularly while hiking on a downhill incline.” Cathi Ketchum, who lives in Vancouver, bought trekking poles by Leki. “It really was a matter of a comfortable grip and wrist straps,” she says of her choice. “The poles took a while to get used to because most people don’t think about how to walk, they just walk. Using trekking poles, you have to organize your gait with how and where to place your pole spike. It takes a little coordination and practice, but not nearly as long, as say, someone getting used to crutches.” Like many users, Ketchum needs the poles more for going downhill than uphill. “There is more of a chance of slipping on loose rocks going down hill, and in doing such, harder to keep balance,” she says. “The challenge for me is to make sure I lift the poles high enough to clear large rocks and boulders. I need to keep my eyes on my feet when going downhill, so its nice if I saw the scenery when going up.” Georgia Coplin of Salem suffered from

a stroke and had fallen a few times, so using poles seemed like a good idea, she says. “I’m afraid of dogs and to keep a strong stick between me and the dog seemed a good idea,” says Coplin, who has older poles that she initially wanted to use for Nordic skiing. “I have them set up for street walking and not skiing at this time.” Not all avid trekkers are seniors, but many love using poles just as much. “I try to hike two to three times a week,” says Heather Busby, a 40-yearold hiker from Portland. “As I got older, I started noticing knee pain when hiking downhill or long distances.” Busby decided to try trekking poles while on a day hike with a friend. “It had a 2,800-foot elevation gain in 3.5 miles,” she says of the grade. “It was more than I had ever done in such a short distance and I was a bit nervous. Much to my surprise, I was not sore one bit after doing the hike, and I was hooked on my poles.” Busby loves using her Black Diamond poles with cork handles, which, she says, absorb sweat better than foam. An added benefit is that the sound and vibration from the poles hitting the ground helps to keep snakes and rodents at bay, Busby says. “They can also help test the depth of water, or how thick ice is,” she adds, and when not needed, the poles collapse and attach to her backpack. ☸

Of Note

Most trekking poles come with a variety of tips, baskets and grips. Experts advise using straps to keep poles attached and shoulders to move forward, with elbows at a 90-degree angle. Trekking poles in various fixed or adjustable lengths are available online and in sporting goods, ranging from $25 to $250. Switch Back Travel rates Black Diamond Train Ergo Cork as this year’s best overall trekking pole for $130. Others are: best budget trekking pole, Montem Ultra Strong for $60; best collapsible, Black Diamond Distance Carbon Z for $170, See full list at switchbacktravel.com.

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Sewsupportive

NORTHWEST LIVING | SERVICE

By M I C H E L L E T E

donate 60 masks to employees at a Grocery Outlet. “I have been so busy,” Flock says. “My sewing machine is 26 years old. I’m afraid if I turn it off it will blow up.” She doesn’t do the service for recognition. Rather, she’s HARON FLOCK ARISES EACH DAY AT 5 A.M., always been one to see someone in need and step up. She cries sits down at her sewing machine and starts easily as she talks about the opportunities she’s had over the working. About 11 p.m., she turns off her mayears to help others, and the kind thank you notes she has chine and goes to bed. received because of it. This is a routine she’s repeated many times, all to make “People have been so sweet,” Flock says. “It just makes you masks that she simply gives away to those in need. want to reach out and help others who are in need. I’ve always The Beaverton resident gets emotional when talking about been more of a giving person than a taker. I enjoy doing things the opportunity to help so many people and organizations with for people. If people need help, I’m there to help them. It’s just the 1,300 masks she has made. how I’ve always been. It’s just me.” It started with some bolts of car-themed material Flock But she’s also quick to laugh and express joy at all that she’s intended to use for a fundraiser as part of the Bridge able to do. City Corvette Club she and her husband Steve Like the opportunity to give the masks to a young belong to. When the fundraiser was canceled this girl and her pet goat. Or the time she gave a little spring due to government restrictions on social boy a mask at a Dairy Queen. gatherings, Flock searched for a way to use the She was on an outing with the car club when material she had bought. the group stopped for a treat. Flock was waiting When she saw her good friend making outside and was approached by a father with masks, she believed she could do it as well. a 5-year-old son. The father asked if she was “I have donated 85 to 90 percent of the selling masks and Flock explained that she masks I’ve made,” she says, “basically anyone was only taking donations. that’s been in need.” Even her beloved dog “The little boy had a sad look on his face,” Sadie has tried on a mask. she says. “So, I asked him if he’d like one that had She’s handed them out from a ‘Star Wars’ print on it. He nodded his head her garage; given them and I handed it to him. The to employees at banks, little boy said to me, ‘I don’t grocery stores, the acuhave the virus, can I give you puncturist, pet hospitals, a hug? I said, ‘Of course,’ Jewish center and foster and he gave me a hug. They care homes; mailed them walked away but came back to acquaintances out of later and the boy gave Flock $1 state, and even drove to for the mask. Federal Way, Washington and back just to

SHARON FLOCK MAKES MASKS — AND A LOT OF PEOPLE HAPPY

10 NORTHWEST 50 PLUS SOUTH VALLEY | AUGUST 2020

Sharon Flock makes masks for anyone who needs it, even her dog Sadie (right), and many others whom she has met.

“He told me, ‘You’ve worked very hard. I want you to have this,’ as he handed me the dollar. I gave him a hug back. It was the sweetest darn thing and I’ll never forget it.” Flock is a hair stylist and owned a salon for many years. She’s artistic, creative and sewed clothes for herself and her children. She’s also done catering. At home, she worked out a deal with her husband — she does the cooking and he

does the dishes. She does the laundry and he does the ironing. They took some time off to visit Lake Tahoe in late June, but Flock planned to take some extra masks with her in case she found someone who needed one. “I’ve really been enjoying this,” she says. “It’s kept me busy — even if my right foot is sore from stepping on the sewing pedal for so many hours.” ☸

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NORTHWEST LIVING | ENVIRONMENT

Recycle your E-waste By M I C H E L L E T E

results are toxic to both humans and the earth. This is especially true of electronic waste — those devices that we use everyday to make life easier, more comfortable and convenient. CCORDING TO A 2018 REPORT BY THE UNITMuch of what powers our electronic devices are precious ed Nations Environment Programme (UNEP) metals and valuable materials that are not harmful to us when entitled “Single-Use Plastics: A Roadmap for they are sealed up inside a hard plastic shell. But dumped into a Sustainability,” unless the world improves landfill, over time these chemicals and metals may leak out. its consumption patterns and waste management “The two most common materials are mercury and lead,” practices, by 2050, there will be roughly 12 million metric tons of plastic litter polluting landfills and the says Alan Pennington, waste reduction coordinator for Marion environment. County Public Works-Environmental Services. “They are This waste creates an environmental hazard when chemineurotoxins, and can lead to mental impairment and cognitive cals leak into the air and the ground, even ground water. The ability when someone is exposed ot them.”

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These materials are found most often in cell phones and computers, but can also be found in other electronic devices we use in our homes. “Any device driven with computer parts — printers, laptops, phones, monitors — anything digital will have these components in them,” he says. So disposing of them properly when you no longer want to use them is particularly important. In fact, it is illegal in the state of Oregon to throw away a television, desktop computer or laptop, or printer. It’s also highly discouraged to throw away an old cell phone because they can easily be recycled. In fact, all of these items can be recycled and broken down for their parts and precious metals. All counties in Oregon have transfer stations where electronic, or e-waste, can be brought and disposed of. Lane County is an Oregon E-cycles collector at nine of the 15 transfer stations. A maximum of seven items per visit are accepted. Floor standing copies, larger quantities and items that have been dismantled are not accepted. In Linn and Benton counties, electronics can be dropped off at a Republic Services location. Visit corvallisoregon. gov/publicworks for more information. It’s not illegal to throw away a cell phone, but Pennington asks that if you no longer want it, to try and sell it or trade it in with your phone carrier. Old phones are broken down and the precious metals are extracted. While the amounts may seem minute, those metals are not replaceable, so recycling them is good for the earth and the environment. One of the reasons is that the United States is not replete with rare precious metals. Pennington says 97 percent of the earth’s rarer precious metals are found in China and Mongolia. When you recycle your e-waste, in Salem those items are taken to Garten Services, which breaks down the components and recycles the parts. Some thrift stores, including Goodwill, will take any and all e-waste, even if they don’t work. “Garten will repair them, spiff them up and sell them again, if that’s possible,” Pennington says. “If they can’t be fixed,

they will break them apart and start pulling out the valuable pieces. There’s gold, silver, platinum and titanium in there. They pull those pieces out.” Everything is vetted and not tossed to a landfill in a foreign country. “They go somewhere where they are responsibly decommissioned,” he says. He urges local residents never to burn any plastic garbage, especially electronics. In addition to mercury and lead, the items may contain cadmium and glass components. “You never want to burn plastic and breathe it in,” Pennington says. “There are environmental, legal and financial reasons to dispose of your electronics properly.”

If you’re not sure where to take your unwanted electronics, call your local garbage hauler and asking for advice. Items cannot be left curbside, however. And as the lead recycling coordinator for the county, Pennington asks that we all take a look at the electronic items we have and try to make them last a little bit longer. There are more computer and cell phone repair shops than ever before, and these items can be fixed. “I would like to point out that these items that people are constantly changing out have an enormous impact on the environment,” he says. “Always consider, before buying something new, that you might be able to repair your items to keep them going longer.” ☸

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Core principles By K I M B L E RY Z . M I L L E R

BUILD A STRONG FOUNDATION BY STRENGTHENING YOUR MUSCLES IN THE MIDDLE

UR EVERYDAY MOVEments — walking, reaching and even balancing – reflect the strength of our core. To build a strong foundation and ensure that other muscle groups can perform effectively, you need to start with your core. The best part is that a good core workout can fit into a busy schedule, lessen back pain and improve function of all muscles in the body. There are two myths about good core workouts that are worth dispelling: You have to do a zillion crunches for a strong core. Your core provides stability to your spine, creates rotation and anti-rotation as needed, and facilitates spinal flexion (like curling up into a crunch). The only time the crunching motion is used in daily life is sitting up from a horizontal position: a movement

Plank: Keep your shoulders stacked over your elbows, eyes focused between your hands to keep your neck neutral and keep your core engaged by pulling your belly button in. Do not let your hips shift up. Now focus on pulling your shoulder blades down your back and engaging your quads. Breathe and hold for 20 seconds to start. Add time as you increase your endurance.

we do maybe four times a day — not enough to warrant a lot of workout time. Working your core is not going to magically give you a flatter tummy or 6-pack abs. Fat reduction Kimberly in an isolated part Miller of your body is truly a myth. You cannot target fat reduction in a specific area with an exercise, and to reduce body fat enough for results like six-pack abs requires major work on diet and eating habits. One of the most versatile and important core exercises is the plank, which uses multiple muscles — including the deeply set transverse abdominal muscle. This muscle acts as your inner girdle, and when it is strong, it ensures a stable spine. A variation on the plank — the side plank — does a great job focusing on the internal and external obliques (the core

Side Plank: Keeping your shoulder over your elbow, trying to maintain a straight line (not rolling forward or sticking your hips back behind you). Breathe and hold for 15 seconds on each side to start. Add time as you increase your endurance. Modify by placing your lower knee Modify by lowering your knees. on the floor. Challenge yourself by Challenge yourself by marching your extending both legs with your feet feet, reaching out your arms or rocking stacked or staggered for balance or by yourself forward and back. adding movement to your arms or legs. 14 NORTHWEST 50 PLUS SOUTH VALLEY | AUGUST 2020

muscles that wrap around your sides). The “dead bug” wins for the silliest name, but it is a very effective exercise that has us working our core muscles in an eccentric pattern: contracting the muscle while it lengthens under load — think of the muscle having to put the breaks on. The bridge is a great core exercise because it focuses on the connecting core muscle groups like the glutes, erector spinae, hip flexors and rectus abdominus muscle, and makes them work together. Try a good core workout to improve, posture, balance, performance, endurance and lessen low back pain. It really is at the center of any well-rounded routine. ☸ Kimberly Z. Miller, director of Health and Wellness and Healthy Living for the Eugene Family YMCA, is a 16-yearold veteran of fitness programming with an expertise in personal training and group exercise.

Lower abdominal isolation: (One of the most challenging on the list — it will give you new respect for isometrics, or muscle tension without movement.) While on your back, bring your knees up to create 90-degree angles at your hips and knees and place your hands on your thighs. Push gently with your hands while pulling in the opposite direction with your legs to create tension in the lower abdominals. Keep your head and shoulders on the ground. Now try to lift your hips toward the ceiling to make the lower abs fire and fully engage. Note: you will not actually lift your hips. Breathe and hold for 15 seconds to start. Add time as you increase your endurance.

Dead bug: While on your back, raise your arms and legs straight up to the ceiling, relax your head and shoulders into the floor. Slowly lower your right arm and left leg toward the floor, but don’t let them touch. Raise them back toward the ceiling and then repeat with the left arm and right leg. Continue alternating sides — 10 repetitions for each side to start. Modify by bending your knees.

Bridge: While on your back, bring your heels close to your glutes. Take a deep breath, flatten your lower back into the floor and begin peeling your spine off the floor starting with your tailbone. Exhale as you lift one vertebrae at a time to get your hips up toward the ceiling. Press through your heels and your shoulders, squeezing your glutes and quads at the top. Inhale and then reverse the process as you exhale and lower your hips back down one vertebrae at a time. Start with 10 slow repetitions and increase as you build endurance.

Quadruped or Bird Dog: Start on your hands and knees with your weight balanced front to back and side to side, eyes focused down between your hands to keep the neck neutral, and belly button pulled in toward your spine. Extend your right arm and left leg out straight and lift them until they are parallel to the floor. Pause for a moment, engaging your glutes and the muscles around your shoulder blades and then lower them back down and repeat on the other side. Try to avoid letting your back round and stomach lower toward the floor, raising your head up or rocking side to side. Start with 8 repetitions on each side and increase as you feel stronger.

Anti-Rotational Press: (You need a resistance tube or band anchored at waist level.) Stand perpendicular to the tube but far enough away to create some tension. Hold both ends with both hands in front of your belly button, then press out in front of you not letting yourself twist or rotate toward the anchor point. Do not let the resistance build up in the tube and force you to twist. Keep your shoulders stable and knees soft. Start with 8 repetitions on each side. Increase the intensity by stepping farther away from the anchor point.

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NORTHWEST LIVING | READERS WRITE

By PA M WA L D

Consider an Advance Directive

THIS ALLOWS YOU TO DETERMINE WHO SPEAKS FOR YOU IN MEDICAL EMERGENCIES

MAGINE YOUR LOVED ONE — PERHAPS A HUSband, wife, mother, father, or dear friend — needing emergency medical care. You drive them to the hospital and are told that you can’t stay with them. The doctors and medical staff need to protect other patients and themselves from contracting COVID-19. Seeing your loved one struggling is painful enough, but now there is further pain — you cannot be there for them. You have

been wearing a mask, maintaining social distance, and washing your hands religiously, but none of that allows you to be there to support your loved one. There is, though, a very important way you can help your loved one before they have to go to the hospital. Consider starting a conversation and asking them this question, “If you have to go to the hospital and are unable to speak for yourself, who would you want to be your medical representative to speak

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with the doctors and to advocate for your care?” There is a document called an advance directive, which allows you to write down who you choose to speak with the doctors if you are unable to speak for yourself. The advance directive allows you to indicate your choices for medical care and life sustaining treatments. You can download an Oregon Advance Directive at Advancedirective/Oregon. If you or your loved ones have questions about medical concerns, you can make an appointment with your primary

physician for a 30-minute consultation. Insurance will reimburse the doctor. Once the advance directive is completed it can be witnessed and signed by two people to become valid. Make a copy of the document and carry it with you if you have to go to the hospital and give it to the medical staff. The coronavirus is touching all of us in so many ways. We can protect ourselves and others by wearing masks, washing our hands, and maintaining social distance. By completing an advance directive we give ourselves the peace of mind that there will be someone who can talk to the doctors and advocate for our wishes. We also are doing our part to reduce the heavy burdens medical staff face when they are helping a patient and there is no one they can call who is authorized to speak on the patient’s behalf. ☸ (Pam Wald lives near Corvallis.)

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NORTHWEST LIVING | YOUR HEALTH

Suzy’s

story By SA M A R I TA N H E A LT H

to her room, where she heard a friendly greeting: “Hi Suzy, I’m Florita. I get to be your nurse today.” “I met a different kind of warrior that night,” says Conway, eyes smiling. In the hours that followed, Conway was warmly escorted from her patient room to UZY CONWAY WASN’T the operating room for an appendectomy. planning on weaving the Just prior to surgery, Conway’s nurse halls of Good Samaritan Regional Medical Center in encouraged her to take off her beloved ring Corvallis on May 6, 2019. In fact, for safekeeping. “When my father died, my she had other plans that evening. mother gave me my dad’s ring and I haven’t “I’d spent all day with Secret,” she taken it off for 40 years,” she says. explains as she strokes the mane of her The nurse sensed Conway’s reluctance. 13-year-old palomino paint, “but I just “Dorothy said, ’Suzy, I have an idea. I’m felt ‘off.’ My abdomen was painful, I was going to find a box for your ring, and have a tired, and it got worse throughout the nurse take it upstairs to Florita. When you day. I brushed it off because there was a return to your room, it will be next to your Warriors’ game on that night, and I’m a bed. I promise.’ And that’s exactly what huge NBA fan.” she did,” Conway says through tears as So, the retired medical librarian tucked she twists the family heirloom on her ring Secret in for the night and biked home, finger. planning on an evening of Warrior Before she was reunited with that ring, basketball. Conway had a hard time waking up after “At halftime, I’d gotten so much worse surgery, and remembers her recovery and a voice inside me told me I needed to go nurse Kristi, sitting next to her and gently to the hospital,” Conway says. “By the time reeling her back into the real world with a I decided to go, I was in so much pain that I repetitive phrase: had never been more appreciative to get in “Suzy, I’m Kristi. You’re in the hospital. You’ve my car and go to a local emergency room.” just had surgery, and you’re doing great.” After spending some time at Good “She repeated it, and I felt like I was on Samaritan Regional Medical Center’s the end of a hook being reeled back to Emergency Department, Conway was taken reality. She had such a kind voice,” Conway recalls. “My mother’s brother died from Suzy Conway says her horse Secret appendicitis in 1915. I grew up with that story, so facing the same situation was always stood by her side, even when she wasn’t feeling well. terrifying,” she continues. “To know I was

SUZY CONWAY HAD SUCH A POSITIVE HOSPITAL EXPERIENCE, SHE WROTE A BOOK ABOUT IT

18 NORTHWEST 50 PLUS SOUTH VALLEY | AUGUST 2020

wrapped in love during that experience helped me get through.” Shortly after Conway returned home, she knew she wanted to capture the unconventional experience she found in her hospital stay. “I think I started the story the next night,” she says. “I didn’t want to forget the details. The nurses deserved an accurate and true description of their loving care.” Conway penned four chapters about her experience at Good Samaritan Regional Medical Center, shining light on the nurses, physicians and support staff who cared for her. “As I began to share my story with my friends and colleagues in the medical profession, it really touched them,” she says. “I read the story to a group of hospital staff and volunteers, and I think I made most of them cry. That’s the litmus test of a good story.” After “Celestial Troops” took flight, Conway was approached about volunteering as a member of Good Samaritan Regional Medical Center’s Patient Family Advisory Council. “I spent my whole life as a career woman, so I guard my free time very closely,” Conway says about her volunteering. “It’s just me and this girl right here,” referring to Secret as she pats the horse’s neck, “but sitting on this committee is important work.” While the inseparable duo still spends countless hours exploring the forest around Corvallis and meeting new friends ( both four-legged and two), Conway now

tucks Secret into her stall a bit earlier some days and heads to the hospital to continue sharing “Celestial Troops.” As a member of the hospital’s Advisory Council, Conway volunteers her time to band together with patients and staff to ensure that every patient who walks through the hospital doors is also touched by the love, compassion and excellence Conway felt the night she met her celestial troops. The following is an excerpt from Conway’s story Celestial Troops. “Hi Suzy, I’m Florita. I get to be your nurse today.”

“Not ‘I am’ your nurse, ‘I get’ to be your nurse. This is how I met an angel the morning of my surgery. She cracked the door open and peered in at me with a beatific smile on her face and with that, I melted. 11 words and I was in tears. Why? Because I was steeling myself for surgery and Florita’s greeting completely disarmed me.” ☸ Fall into Suzy Conway’s touching hospital experience by reading the full length version of “Celestial Troops,” at samhealth.org/SuzyC.

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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 | AUGUST 2020 NORTHWEST 50 PLUS 19

NORTHWEST LIVING | YOUR HEALTH

Tips for families TAKE THESE SPECIAL CONSIDERATIONS INTO ACCOUNT IF YOU ARE CARING FOR SOMEONE WITH ALZHEIMER’S

S STATES AROUND THE COUNTRY OPEN UP after months of prolonged isolation due to COVID-19, the Alzheimer’s Foundation of America (AFA) is providing tips to families

20 NORTHWEST 50 PLUS SOUTH VALLEY | AUGUST 2020

affected by Alzheimer’s disease about how to protect their loved ones during the reopening process. “Months of prolonged isolation understandably are making all of us eager to get out and about, but it’s important to remember that even though things are starting to reopen, COVID-19 has not disappeared,” says Allison B. Reiss, MD, a member of AFA’s Medical, Scientific and Memory Screening Advisory Board, head of the Inflammation Laboratory at

NYU Winthrop Hospital’s Biomedical Research Institute, and associate professor of medicine at NYU Long Island School of Medicine. “Individuals living with Alzheimer’s disease or other dementia-related illnesses have memory impairments that affect their ability to remember things like hand washing, social distancing or wearing a mask. Because of this, family caregivers will need to continue taking steps to keep their loved one as safe and healthy as possible.” AFA recommends the following measures: ▶ Reinforce preventive steps. Continuing protocols recommended by the Centers for Disease Control and Prevention (CDC) to help protect against the virus, such as washing hands with soap and water for at least 20 seconds, especially after going to the bathroom, before eating and after blowing the nose, is vital. Because Alzheimer’s impacts memory, someone living with it may need to be repeatedly reminded and helped with these procedures. Steps caregivers can take to encourage handwashing include: o Explain what to do slowly, step by step. o Use a fragranced soap, such as lavender, to improve the person’s sensory experience. o Speak in a soothing tone. ▶ Spend time outdoors (safely). Walking, exercising or even just being out in the yard are all good for the body (as long as you practice appropriate social distancing and wear masks around others). Sunlight is also a great source of vitamin D, which can help strengthen the body’s immune system.

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Families who have questions about caring for a loved one with Alzheimer’s disease can speak with a licensed social worker, seven days a week, through AFA’s Helpline. Connect with the Helpline by: ▶ Calling 866-232-8484. ▶ Visiting alzfdn.org and clicking on the blue and white chat icon in the corner of the page. ▶ Sending a text message to 646-586-5283.

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▶ Watch what you eat. Maintain a balanced, nutritious diet with fewer processed, high-salt or high-sugar foods. Good hydration is also important, as is adequate vitamin D and C, both of which may help boost immunity. ▶ Limit exposure. Avoid taking the person to grocery stores, restaurants or other large public gatherings. Because COVID-19 is spread when individuals are in close proximity with one another, your risk of contracting coronavirus increases as you are around more people. Limit the number of outside visitors who come into your home to lessen the chances of exposure. Many doctors are utilizing telemedicine and video visits to see patients. This is another good option to avoid having to travel to in-person care sites. These visits can be done with a family member or proxy present. ☸

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St. Vincent de Paul does not discriminate against any person on the basis of race, color, religion, sex, disability status, familial status, national origin or marital status in the admission or access to, or treatment or employment in, its federally assisted programs and activities.

SOUTH VALLEY | AUGUST 2020 NORTHWEST 50 PLUS 21

Classifieds UNITS FOR RENT

WANTED

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.

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EQUAL HOUSING OPPORTUNITY

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.

HOW TO SUBMIT AN AD: Mail your verbiage with payment to: Northwest50Plus, P.O. Box 12008, Salem, OR 97309 or email to classifieds@Northwest50Plus.com or call 1-877-357-2430.

*Punctuation not included in word count. Phone numbers count as 1 word. Ad must be in our office by the 6th of the month PRIOR to publication. Ads cover Vancouver, WA to Lane County.

22 NORTHWEST 50 PLUS SOUTH VALLEY | AUGUST 2020

BASEBALL & SPORTS MEMORABILIA wanted. Buying old cards, pennants, autographs, photographs, tickets, programs, Pacific Coast League, etc. Alan, 503-4810719.

FRIENDSHIP AD ABBREVIATIONS M = Male F = Female S = Single D = Divorced W = White A = Asian B = Black H = Hispanic J = Jewish C = Christian N/S = Non-smoker N/D = Non-drinker ISO = In Search Of

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TO RESPOND TO A FRIENDSHIP AD:

Write the number of the ad you are responding to on the OUTSIDE of the envelope and mail to: Northwest50Plus, PO Box 12008, Salem, OR 97309.

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lead a healthy life until they reach the end of their disease. His lifespan will likely be shorter than that of a normal cat, but Puzzle The Cat Rescue & Adoption Network is currently in excellent health, and presents Puzzle, a loving 5-year-old male is sure to bring joy and companiontabby looking for a special forever home. ship into the lives of his lucky new family for his remaining years. This sweet boy loves to hang out on the He must be indoor-only, and he couch with his humans, enjoying pets needs to be your one and only kitty. He and tummy scratches. He has tested positive for feline leukemia is neutered, up to date on vaccinations, microchipped, has been defleaed and and FIV (the feline immunodeficiency virus), but these can’t be passed to dogs or dewormed, and has had a complete dento people. Feline leukemia kitties typically tal. His adoption fee is $70.

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SOUTH VALLEY | AUGUST 2020 NORTHWEST 50 PLUS 23

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OHSU RESEARCHERS COLLABORATE ON POTENTIAL ‘GAME CHANGER’

SCIENTIFIC BREAKthrough provides new hope for millions of people living with multiple sclerosis. Researchers at OHSU have developed a compound that stimulates repair of the protective sheath that covers nerve cells in the brain and spinal cord. The discovery, involving mice genetically engineered to mimic multiple sclerosis, published in April in the journal JCI Insight. MS is a chronic condition that affects an estimated 2.3 million people worldwide. In MS, the sheath covering nerve fibers in the brain and spinal cord becomes damaged, slowing or blocking electrical signals from reaching the eyes, muscles and other parts of the body. This sheath is called myelin. Although myelin can regrow through exposure to thyroid hormones,

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Top: In MS, the sheath covering nerve fibers in the brain and spinal cord becomes damaged, slowing or blocking electrical signals from reaching the eyes, muscles and other parts of the body. (Getty Images)

researchers have not pursued thyroid hormone therapies due to unacceptable side effects. Although several treatments and medications alleviate the symptoms of MS, Dennis Bourdette there is no cure. “There are no drugs available today that will re-myelinate the de-myelinated axons and nerve fibers, and ours does that,” says senior author Tom Scanlan, Ph.D., professor of physiology and pharmacology in the OHSU School of Medicine. Co-author Dennis Bourdette, M.D., chair of neurology in the OHSU School of Medicine and director of the OHSU Multiple Sclerosis Center, says he expects it will be a few years before the compound advances to the stage of a clinical trial involving people. Yet the discovery provides fresh hope for patients in Oregon and beyond. “It could have a significant impact on patients debilitated by MS,” Bourdette says. The discovery appears to accomplish two important goals: ▶ Myelin repair with minimal side effects: The study demonstrated that the compound — known as sobetirome — promotes remylenation without

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the severe side effects of thyroid hormone therapy. Thyroid hormone therapy has not been tried in people because chronic elevated exposure known as hyperthyroidism harms the Meredith heart, bone and Hartley skeletal muscle. ▶ Efficient delivery: Researchers developed a new derivative of sobetirome (Sob-AM2) that penetrates the blood brain barrier, enabling a tenfold increase in infiltration to the central nervous system. “We’re taking advantage of the endogenous ability of thyroid hormone to repair myelin without the side effects,” says lead author Meredith Hartley, Ph.D., an OHSU postdoctoral researcher in physiology and pharmacology. Co-authors credited the breakthrough to a collaboration that involved scientists and physicians with expertise ranging across neurology, genetics, advanced imaging, physiology and pharmacology.

Potential as a ‘total game-changer’

One patient said the research could be a “total game-changer” for people

with MS. Laura Wieden, 48, has lived with multiple sclerosis since being diagnosed in 1995. The daughter of Portland advertising executive Dan Wieden, she is the namesake and board member of the Laura Fund for Innovation in Multiple Sclerosis, which funded much of the research involved in the study. “I am really optimistic,” Wieden says. “I hope that this will be literally a missing link that could just change the lives of people with MS.” Scanlan originally developed sobetirome as a synthetic molecule more than two decades ago, initially with an eye toward using it to lower cholesterol. In recent years, Scanlan’s lab adapted it as a promising treatment for a rare metabolic disease called adrenoleukodystrophy, or ALD. Six years ago, Bourdette suggested trying the compound to repair myelin in MS. Supported by funding provided through the Laura Fund and the National Multiple Sclerosis Society, the team turned to Ben Emery, Ph.D., an associate professor of neurology in the OHSU School of Medicine. Emery, an expert who previously established his own lab in Australia focused on the molecular basis of myelination, genetically engineered a mouse model to test the treatment.

A ‘Trojan horse’

With promising early results, researchers wanted to see if they could increase the amount of sobetirome that penetrated into the central nervous system. They did so through a clever trick of chemistry known as a prodrug strategy. Scientists added a chemical tag to the original sobetirome molecule, creating an inert compound called Sob-AM2. The tag’s main purpose is to eliminate a negative charge that prevents sobetirome from efficiently penetrating the blood-brain barrier. Once Sob-AM2 slips past the barrier and reaches the brain,

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Laura Wieden, 48, is the namesake and board member of the Laura Fund for Innovation in Multiple Sclerosis, which funded much of the research involved in the study. (OHSU/Kristyna Wentz-Graff)

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it encounters a particular type of brain enzyme that cleaves the tag and converts Sob-AM2 back into sobetirome. “It’s a Trojan horse type of thing,” Scanlan says. trig Researchers found that the treatment in mice not only triggered myelin repair, but they also measured substantial motor improvements in mice treated with the compound. “The mouse showed close to a full recovery,” Scanlan says. Scientists say they are confident that the compound will translate from mice to people. To that end, OHSU has licensed biotechnol the technology to Llama Therapeutics Inc., a biotechnology company in San Carlos, California. Llama is working to advance these molecules toward human clinical trials in MS and other diseases. Bourdette says even though it may not help his patients today, he’s optimistic the discovery eventually will move from the lab into the clinic. “Right now, what it means is hope,” he says. ☸

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