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Healthy Living: Learn to manage your chronic pain

Karen Douglas is health education coordinator at Samaritan Health Services. To learn more ways to help manage your chronic pain, Samaritan Health Services offers a free, six-week series called PainWise First Steps. For more information or register for a class, call the Samaritan Health Services Health Education Department at 541-768-6811.

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Salud! Cloverdale embraces healthy living

First-ever event opens door to early detection

In a report on chronic disease, the Centers for Disease Control and Prevention stated that in order to reduce chronic disease across the nation, it is essential to have a coordinated, strategic prevention approach that promotes healthy behaviors, expands early detection and diagnosis of disease, supports people of every age and eliminates health disparities.

In a unified declaration of public health support, the Healthcare Foundation Northern Sonoma County, in partnership with local medical centers, parks and recreation departments and businesses, will present the first ever Salud!, a free health and wellness event in Cloverdale.

The Cloverdale Salud! will take place on April 7 at the Cloverdale Plaza, 122 North Cloverdale Blvd., from 10 a.m. to 1 p.m. The event will feature a river walk/run to and from the city plaza.

According to the CDC, with community-based public health efforts that embrace prevention as a priority, we can become a healthier nation.

Debbie Mason, Healthcare Foundation Northern Sonoma County chief executive officer, said events like Salud! play a vital role in the north county community.

“Free health screenings are often an important factor for people to detect and learn about their health issues,” she said.

Staff from the community-based health partner Alexander Valley Healthcare will be at the event providing free health screenings and giving away brochures and prizes. Samantha Guthman, AVH practice manager, said her agency offers an array of services to the community.

“We like to think of ourselves as a one-stop shop for healthcare,” she said. “We center our care around our patients.”

Guthman said the agency will have a nurse and a medical assistant doing health screenings, including height, weight, body mass index (BMI), blood sugar, blood pressure, heart rate and oxygen.

“The patient just needs to bring themselves, family and friends and we will do the rest,” she said.

Assistant city manager, community development director and incoming Cloverdale city manager David Kelley said the event exhibits the overall health goals of the city.

“From the city’s perspective, this is a very positive event for Cloverdale as it fits some of the health and wellness goals of our city council,” he said.

The event will also feature children’s sports and activities, competitions, games and exercise demonstrations, including yoga, zumba and tai chi. There will be nutrition backpacks and information available on healthy living as well as healthy food vendors onsite offering delicious items for purchase.

The Cloverdale Salud! is the first of three north county events during the month of April.

The Healdsburg Salud! will take place on April 14 at the Healdsburg Community Center, 1557 Healdsburg Ave., from noon to 4 p.m. followed by music and celebration. The event will feature live music and a special guest speaker celebrating Cesar Chavez and Dolores Huerta.

The Windsor Salud! will take place on April 22 at Windsor Town Green, 701 McClelland Dr., from 10 a.m. to 1 p.m. The event will feature garden lessons and prizes and coincides with the Windsor Farmers’ Market and the annual Earth Day and Wellness Festival.

CEO Debbie Mason said the healthcare foundation focuses investments in three areas: healthcare access, mental health and early childhood development.

Since the foundation started in 2001, it has invested more than $22 million in front-line providers of medical and dental care, as well as other relevant services. The foundation is a 501(c)3 nonprofit organization with a mission of bringing together the community to engage donors in the support of creating a healthier northern Sonoma County region.

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Clatskanie boutique offers loungewear, healthy living products

Whenever Rose Lundy posts new content, you’ll get an email delivered to your inbox with a link.

Email notifications are only sent once a day, and only if there are new matching items.

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4-H virtual 5K promotes a healthy lifestyle among families



There’s more than one way to complete a 5K, and Florida youth and their families are planning to try them all during the month of March as part of a statewide effort to promote a healthy lifestyle.

To get involved in the Florida 4-H Virtual 5K, participants can run, walk, bike, dance, swim — anything that gets them to 6,500 steps, the equivalent of 5 kilometers or 3.1 miles, said Vanessa Spero-Swingle, a regional specialized 4-H agent. 

4-H is the youth development program of the University of Florida Institute of Food and Agricultural Sciences Extension, and serves about 200,000 youth in the state. 
Registration fees for the Virtual 5K will support 4-H Healthy Living programs in Florida. United Healthcare, a sponsor of the 5K, is offering scholarships to help more youth and families participate.

Those who sign up online and finish the challenge will receive a medal of recognition for their commitment to an active lifestyle, Spero-Swingle said.

“Healthy living is one of the three main components of 4-H, which also focuses on the sciences and leadership. 4-H members understand that a healthy body and mind are essential to learning and leading, and we hope the Virtual 5K will help more people experience those benefits,” Spero-Swingle said.

Unlike most 5K events, which take place in a central location, this 5K is virtual because people throughout the state can participate by themselves or in groups at their own pace, Spero-Swingle explained.

Andrea Lazzari, a 4-H agent with UF/IFAS Extension Brevard County, said about 50 youth and adults participated in a planned day of activities March 3.

“Most of our members were running or walking, but there were also some biking, roller blading, and scootering their way to the finish line,” Lazzari said. “Healthy living activities like this one get our youth and their families excited about living a healthy lifestyle. When these kids and their families get together to participate, that’s even better because they can work to motivate each other. Youth who partake in healthy lifestyle choices now are more likely to be happy, healthy adults.”

The Brevard County event also included a make-your-own healthy trail mix station and a “smoothie bike,” a stationary bike that powers a blender filled with healthy smoothie ingredients.

Both 4-H members and non-members can sign up for the Virtual 5K online. Visit

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Healthy Living: Learn to manage your chronic pain | Local …

Karen Douglas is health education coordinator at Samaritan Health Services. To learn more ways to help manage your chronic pain, Samaritan Health Services offers a free, six-week series called PainWise First Steps. For more information or register for a class, call the Samaritan Health Services Health Education Department at 541-768-6811.

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Intimidated By Sitting Meditation? Get Moving

What’s the main complaint that I hear most often from meditation newbies?

I can’t sit still for that long. It’s boring. I don’t think this meditation stuff is for me.

By now, everyone knows that meditation helps you become a more balanced, stable, happy version of yourself. If you live an on-the-go, high strung lifestyle, you probably need meditation even more than the average person. Meditation not only reduces stress (raise your hand if you have a lot of that), but it can improve concentration, memory, happiness, overall health and self-acceptance. It’s the cheapest cure for imbalance there is.

But for some of us, meditation is really, really hard. Sitting still does not come easily and the whole meditating scene can seem a little New Age-y from the outside. Plus, it’s easy to feel a little absurd when you sit in a corner and try to meditate for the first time.

Well, friend, I’m here to tell you that meditation does not have to be that regimented practice we see plastered all over the web. You don’t have to become a monk, sitting silently in the darkness, to make meditation work for you. The most important part about mediation is that you do it. How you go about that is up to you.

A good example of this is professional ballerina Misty Copeland. According to an with The Cut, she said, “It’s really about finding moments in the day that are for yourself,” she says. “Ballet class is a form of meditation for me. It’s something that I do every single morning, and it’s nice to have a space in time where your body knows that you’re working to become stronger.”

Female runner

Meditation is a headspace. There are no rules. If a ballet barre is what centers Copeland, who can say she is not mediating? For many people, a moving form of meditation might be more attainable than sitting in quiet stillness. Plus, you get the benefit of physical activity alongside, which is always a good thing.

But not all forms of movement are meditative. It needs to be something that doesn’t require much thought, but does require intense focus and concentration. Think of an activity you find almost spiritual. Perhaps it is running in the early morning with only the sound of your rhythmic strides and the chirping birds in your ears. Perhaps it is an at-home yoga practice. The point is to get out of your own head. Find something to do alone that makes you feel satisfied and quiets your internal dialogue. Allow yourself to get in the zone. That’s moving meditation, and it feels wonderful.

Do what makes you feel most stable—a daily yoga practice, a ballet barre, a bike ride, tai chi, a morning run, tennis drills, a daily hike, whatever. There is no right and wrong when it comes to your meditation practice. Having a movement practice that you can lose yourself in each and every day can be just as effective for your mental wellness as 10 minutes of oms any day.

Don’t worry about doing it properly. Just do what feels right for you, and do it every day.

Related on Care2:

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Healthy Living: Learn to manage your chronic pain

Karen Douglas is health education coordinator at Samaritan Health Services. To learn more ways to help manage your chronic pain, Samaritan Health Services offers a free, six-week series called PainWise First Steps. For more information or register for a class, call the Samaritan Health Services Health Education Department at 541-768-6811.

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PHAT Conference promotes a healthy lifestyle for teens

NORFOLK, Va. (WVEC) — Say it out loud, and the PHAT Conference is not exactly what it sounds like.

It stands for “Promoting Healthy Active Teens” and it’s an annual event to talk to teens about healthy living.

13News Now was there as students came to Booker T. Washington High School in Norfolk. They got up and got active, but it wasn’t all about physical health.

The conference wants to point teens in the right direction. It gives participants access to important resources that will help them live healthy lifestyles, both physically and mentally.

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Why You Need a Swedish Coffee Break

If you’ve ever considered adopting any Swedish traditions—and there are plenty of great ones to choose from—perhaps you should consider adopting fika, the Swedish coffee break.

Why is fika so great? Because it is so much more than a coffee break. Yes, you sip your coffee or tea, munch happily on a pastry, and socialize in a relaxed environment with friends. In that case, it’s a classic coffee break—in fact, that’s the entire premise of the tv show Friends. But fika is a time to slow down and appreciate all that is good and beautiful in life, to enjoy yourself without guilt or stress and relish in the moment. Here in the States, we are a culture in dire need of fika.

Workers in Sweden are among the least stressed worldwide. And yes, they get way more vacation time and work way shorter hours than we tend to do in the States, but a long, relaxed coffee and pastry break is also widely encouraged in the workplace. Eat a pastry, grab a coffee, and relax and socialize.

Fika is a beautiful reflection of a culture that respects self-care and cherishes mindfulness, which sets itself in stark relief to coffee culture here in the States. Here, coffee consumption is all about speeding up—staying awake even though you haven’t slept, grabbing liquid energy in a to-go cup, trying to make your body function at a reasonable capacity even though you’re stressed and your adrenals are wiped.

Here’s a fact: if your coffee is in a to-go cup, your not enjoying it mindfully. (Unless of course you put coffee in a thermos, hiked up a mountain and enjoyed your coffee on the summit. That’ll do just fine.)

Group of happy friends toasting cup of coffee

So, okay, fika is a really special coffee break, but what does it take to make a coffee break a fika? Here are some steps to having a proper, mindful Swedish coffee break…

1. Get comfortable.

No rushing between meetings. No taking coffee on the go. No sitting at your desk. Get comfortable, turn on some music and take some mental space.

2. Get a hot drink.

Traditionally coffee, but tea or hot chocolate are totally acceptable, too. Drink something non-alcoholic that you really enjoy. The break should feel slightly indulgent. For me, that’s good Ethiopian coffee or a pot of yamacha green tea.

Swedish Cinnamon buns

3. Grab a pastry!

Listen up, pastries can be part of a healthy lifestyle. Enjoying a small bun or cookie during a coffee break each day isn’t going to break your healthy diet. It is important to incorporate treats, just follow the 80/20 rule. That being said, if you have dietary limitations (like gluten or dairy-free), it’s still important to continue to abide by them. Unfortunately, fika is not some magical land without digestive ramifications. But, hey, a bowl of fresh berries and coconut whipped cream is nothing to sneer at.

Looking for some wholesome and delicious pastry recipes to pair with your coffee or tea for your fika? Try out a few of our Care2 favorites:

4. Find a friend… if you want one.

Fika is a great time to socialize and catch up with friends. Plan to have an afternoon fika with your friends a couple days a week to fit in some healthy, stress-free social time. But then again, if you’d rather be alone, treat yourself. Your fika is your time. Whether you spend it with others is up to you. Do what you feel will serve you best.

That’s it. There is no right and wrong way to take fika. Choose a pastry. Choose a coffee or tea. Find friends. Sit alone. Go outside. Snuggle up. Practice once a day, twice a day. Doing it is all it takes to make fika a part of your lifestyle. And you’ll be so glad you did.

Related on Care2:

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Healthy Table: Strategies for healthy lifestyle include developing a plan and get moving

For many people, a change in the weather can mean a change in healthy behaviors. With spring just around the corner, there’s no better time to renew your commitment to living a healthier life.

Making changes to lifestyle habits is no easy task. So, we’re serving up a few strategies for making lifestyle changes stick. Keep in mind that developing and maintaining healthy habits takes time. And, research finds that people who achieve a healthier lifestyle do so only after a few unsuccessful attempts, so take it easy on yourself.

Get real

  • Set goals that are realistic and attainable. Changing too much too fast can cause frustration and feelings of failure. Remember, small changes add up to big health rewards.

Develop a plan that works for you

  • People who devise their own eating and activity plan, or adapt an expert’s plan to their lifestyle, seem to be more successful at leading a healthier life. Find out what works best for you and do it your way.

Get moving

  • Being physically active every day is one of the best ways to maintain a healthy body weight and improve health. The American Heart Association recommends at least 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise. That goal gets easier to reach with longer and warmer days.

Set yourself up for success

  • Make your surroundings healthy-living friendly. Stock your refrigerator and pantry with good-for-you foods and rely on this column for healthy recipe ideas.

Today’s Spinach Feta Turkey Burgers with Dill Sauce is a perfect place to start.

Read more:

When purchasing the leanest ground turkey, look for ground turkey breast. It may be 
labeled 99 percent fat-free. Ground turkey meat, which contains light and dark meat but 
no skin, is also an acceptable option. Try to avoid purchasing ground turkey, which often contains light and dark meat as well as poultry skin, making it higher in artery-clogging saturated fat.

For maximum flavor and juiciness, we created a light and delicious burger dressing 
featuring a small amount of mayonnaise, reduced-fat sour cream, and vinegar for a little 
tang. We rounded out the flavor with some feta cheese and dill.

Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart Vascular 
Institute. For questions about today’s recipe, call 313-972-1920.




Spinach Feta Turkey Burgers with Dill Sauce

Makes: 4 / Prep time: 15 minutes / Total time: 30 minutes


¼ cup skim milk
¼ cup panko crumbs
1 pound ground turkey breast
1 tablespoon grated onion
2 garlic cloves, peeled, minced
3/4 cup fresh spinach leaves, finely chopped
¼ cup crumbled feta cheese
¼ teaspoon ground black pepper
⅛ teaspoon salt
1 tablespoons canola oil

 Dill Sauce

 2 tablespoons reduced-fat sour cream
 1 tablespoon mayonnaise
 1 tablespoon crumbled feta cheese
 1 teaspoon cider vinegar
 ¼  teaspoon dill weed
 ⅛ teaspoon sugar
 ⅛ teaspoon black pepper
 ⅛ teaspoon garlic powder
 ⅛ teaspoon onion powder


 4 (2 ounces each) whole-grain buns
 4 slices tomato
 4 slices red onion
 4 lettuce leaves

To assemble burgers, in a large bowl, combine milk and panko crumbs; let stand 5 
minutes. Add ground turkey, onion, garlic, spinach, feta, pepper, and salt.  
Combine and form into 4 equal (4 ounce) patties. To prepare dill sauce, combine sour 
cream, mayonnaise, feta, vinegar, dill weed, sugar, pepper, garlic powder, and 
onion powder. Refrigerate until ready to use. To cook burgers, heat oil in a 
nonstick skillet over medium-high heat. Place patties in skillet and cook about 3 
to 6 minutes on each side, or until done and thoroughly cooked through. Serve each patty on a whole-wheat bun with 1 tablespoon dill sauce, tomato and onion slice, and lettuce. 

Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan Selasky for the Free Press Test Kitchen.

361 calories (27% from fat), 11 grams fat (3 gram sat. fat, 0 grams trans fat), 32 grams carbohydrates, 33 grams protein, 466 mg sodium, 81 mg cholesterol, 140 mg calcium, 5 grams fiber. Food exchanges: 2 starch, 3 lean meat, 1/2 fat. 


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