Tag Archive for: Health

Washougal, WA — Raising children is hard work, and with technology changing the landscape, we spent some time chatting with Licensed Family Therapist, Julie Russell, about how to raise resilient kids and help them thrive. This is the first of a three-part series. The first five tips will be addressed here, then we’ll discuss five other tips, and then discuss best ways to use technology and mobile devices.

Russell based her discussion on Margarita Tartakovsky’s proven methods to raise resilient children.

Tip #1: Don’t Accommodate Every Need

Russell: “It’s easy to spoil kids and give them too much, and we all know it’s uncomfortable to see a child suffer. What I recommend is ask them how they would like to handle the situation. This will help them realize and say to themselves ‘I can solve this myself.’”

Tip #2: Avoid Eliminating All Risk

Russell: “Allow kids to have some risk. Start telling them that some things in life will hurt. Don’t be the helicopter parent, and this can start when they’re infants. When they fall, they’re usually OK, but sometimes they mirror a parent’s overreaction. Explain the consequences to rule breaking, and follow through with those consequences, even when it’s really hard to do that. We all know sometimes it is harder on the parents. I also recommend age appropriate limitations to freedom as a consequence.

Tip #3: Teach Them To Problem Solve

Russell: “Follow through on commitments. If they want a particular dinner, allow them to make it. Teach them how to properly socialize, and to greet people by shaking hands. This helps them overcome any shyness.”

Tip #4: Teach Them Concrete Skills

Russell: “Greeting someone, shaking their hands, and looking them in the eye is important. Teach them how to set a table properly. Participate in etiquette dinners, and don’t be hurtful at the dinner table.”

Tip#5: Avoid “Why” Questions

Russell: “Asking a ‘why’ question is an accusation. ‘Why did you do that?’ It’s better to ask ‘How did this happen?’ Or ‘What was happening before you decided to do this?’ This gives you a wider space between the thought and the behavior. This helps children think about the thoughts and the actions.”

We will review five other tips in Part 2 of this series.

Russell practices in Vancouver. She won her race for Washougal City Council, and will be sworn in January 8 at Washougal City Hall.

Photo Gallery

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Happy New Year 2018!

I would like to start this New Year by sharing some easy to use foods that reduce inflammation. If you are one of my patients, you know after your first visit, that inflammation is the cause of all disease. Your first visit was all about going through every system of the body to ferret out the causes of inflammation. So to start the New Year, I wanted to share some information on a few anti-inflammatory foods for you to incorporate into your diet.

Here are a few examples
1. Blueberries – these little packets of nutrition are one of mother nature’s amazing gifts to us. Dark berries, in general, contain lots of antioxidants. In particular, there is one class called flavonoids. One flavonoid, in particular, is the anthocyanins that contribute their anti-inflammatory effects by effectively turning off inflammatory processes. Berries also contain resveratrol which are great antioxidants as well. Back before we started growing food or domesticating animals, we ate berries from spring to fall.

2. Ginger is an amazing anti-inflammatory herb. I frequently put fresh ginger in my morning smoothie. It makes it taste refreshing. Ginger has an ingredient called gingerol. Gingerols have antioxidant, anti-inflammatory and anti-microbial properties. Grate some up and make some ginger tea. It is also great for nausea.

3. Green tea: I think we all know that organic green tea has some amazing health benefits. Not only is it a good anti-inflammatory but it also reduces growth factors which promote proliferation of cancer cells.

4. Dark Chocolate. Yep have to include something fun here. You must get the 70% cocoa or higher to get the benefits. It has antioxidant properties and it turns out your gut bacteria like it too. They actually ferment the chocolate into anti-inflammatory compounds.

Happy new year, and don’t forget our motto: Live every minute of every day.

Cynthia Bye, ND, FABNO
Board Certified in Naturopathic Oncology

To learn more, visit www.cynthiabye.com

This is just a list of things I’ve observed over the years that I think contribute to a negative culture — it’s just my opinion. I’m having a bit of fun with this list, but there are some serious points to consider. We welcome your input.

  1. Stop yelling at each other. Sometimes we feel we need to raise our voice to get our point across. Let’s stop and listen to what others have to say. Stop what you’re doing and look at them directly. Listen.
  2. Stop gossiping about your best friend behind his or her back. Kindness goes a long way.
  3. Stop hate-following people on your social media accounts. Let’s lift people up.
  4. Stop binge or over-drinking. Nobody likes it, and it doesn’t become you. Try a Perrier.
  5. Stop adding explanations to your apologies. We all screw up from time to time, and most people just want an apology and that negative behavior to end.
  6. Stop buying things based on what other people might think. If you like the car, jacket, or furniture–get it. I think of my neighbor who bought the ’78 Thunderbird last week. It’s hideous, but he loves it. Be you!
  7. Stop picking up your cell phone during dinner. It’s just rude. I’m sure you’re smart enough to engage in a good conversation.
  8. Stop texting your friend or relative that’s in the same room with you — or right next to you. Just talk. It’s nice to just converse with someone.
  9. Stop blaming the refs after your team loses. Own up and be respectful. Besides, it’s just a game.
  10. Stop waiting for success to come. Make it happen. You can do it! Start today.

What would you add to the list? And, by the way, I’m working on a list of things we SHOULD do.

Write us note in the comments section below or send an email to [email protected]

Thanks for reading!

The close quarters of workplaces and school classrooms can be a great breeding ground for germs that have the potential to spread illnesses. But you can fight back.

Stay Healthy

Thing simple first. The best way to overcome health challenges of working in shared spaces is to focus on your own personal hygiene.

Wash your hands regularly, and especially after touching potentially germy surfaces.

Don’t touch your eyes, nose or mouth. Germs make you sick when they get transferred from your hands into your body. Your eyes, nose and mouth are the doors those germs want to go through.

Cover your mouth when you cough or sneeze.

Stay home when you’re sick. Your colleagues and classmates will thank you for it.

Boost Your Immune System

You can strengthen your immune system by striking a healthy balance in your life. Help your body stay strong by getting enough sleep, exercising regularly, and eating a diet filled with fruits, vegetables, and whole grains.

Love the Lather

Many diseases spread because people do not wash their hands with soap and clean, running water. If water is not accessible, use and alcohol-based hand sanitizer that contains at least 60 percent alcohol.

Wash your hands:

  • Before preparing and eating food
  • Before and after caring for someone who is sick
  • Before and after treating a wound
  • After using the toilet
  • After changing diapers or helping a child who has used the toilet
  • After blowing your nose, coughing or sneezing
  • After touching an animal or handling animal waste
  • After handling pet food
  • After touching garbage
  • After riding public transit

The Dirtiest Places

Some surfaces attract more germs than others. Usually, those are shared spaces that many people touch, including:

  • Faucet handles
  • Microwave and refrigerator doors
  • Copiers
  • Elevator buttons
  • Break room tables

You have two options to deal with germy places: Avoid these things altogether, or dominate them by sanitizing them on a regular basis. And, wash your hands after touching these germ-friendly places.


A woman coughing.

Our bodies aren’t mean to be still for long periods of time, yet many of us sit for hours without getting up from a chair, so you may want to think about applying some daily stretch and strength exercises into your life.

Move Your Body

Sitting isn’t a problem in the short-term, but over long periods, prolonged stillness can lead to muscles tightening, fatigue, loss of focus and decreased productivity.

The idea is to pause for a stretch, a walk or anything else that clear the mind and moves the body.

Breaking for just two minutes a few times a day can bring physical and emotional results, including increased flexibility and stress reduction.

Think two of two

Aim for two separate, two-minute stretching or strengthening breaks throughout the day, ideally one in the morning, and one in the afternoon.

Stretch and Strength Technique

What you do is less important that doing something. The idea is to disengage mentally from your work while you fully engage in something physical. Try different activities throughout the day, and try to get away from your workstation, even it’s just a few yards.

When stretching:

  • Do it gently
  • Hold each position for 10-30 seconds
  • Breathe normally
  • Never continue a stretch that causes pain or discomfort

Ideas for a two-minute break

  • Participate in a daily stretch session at your location
  • For core and lower body strengthening, perform lunges and squats.
  • For an upper body stretch, grab your arms behind your back and stretch, holding for 20 seconds.
  • Get up and take a water break
  • Walk up and down stairs
  • Step outside
  • Try toe raises, rising to the balls of your feet 8-12 times, while you’re waiting in the break room

WASHOUGAL, WA — Local Friends and supporters of Charleigh Chaston and her family attended a bake sale at Washougal High School Tuesday to raise funds to offset the teenager’s medical expenses.

The bake sale was intended to be in conjunction with a car wash, but falling ash from the Eagle Creek Trail, and the Archer Mountain fires altered those plans.

Chaston, a 14-year-old Washougal teen, fell down 60 feet on August 22 while hiking Panther Falls with friends and family. She sustained multiple breaks in her legs, ankles, feet, pelvis and jawbones.

She was in the ICU through August 30, and is currently being treated in a pediatric unit. Chaston has already undergone several surgeries, and doctors are preparing her for more surgeries in the weeks to come.

She is expected to stay in the hospital at least another four weeks.

“It’s been awful,” said Koy Chaston, Charleigh’s brother. “My brother was there, along with a nurse and chiropractor, who were hiking on the trail. It’s a miracle her head, neck or spine weren’t injured. We’re grateful for all the people who came out to support her today.”

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Koy said his mother has not left Charleigh’s side since the accident.

Fundraiser organizers planned this event as a way to help the Chaston family pay for mounting medical expenses, as well as physical therapy treatments over the next several months. It will be a long recovery.

Charleigh Chaston Fundraising Site

Organizers also encourage donations be made to this site: https://sites.google.com/site/cheerforcharleigh/

All funds will go directly to the Chaston family.


CAMAS, WA — Seeing people wear face masks while outdoors isn’t something we expected a few days ago, but it’s becoming common place. So, we did a little research about finding the right types.

Wildfire smoke can irritate your eyes, nose, throat and lungs. It can make you cough and wheeze, and can make it hard to breathe. If you have asthma or another lung disease, or heart disease, inhaling wildfire smoke can be especially harmful.

Staying indoors and reducing physical activity are the best ways to protect your lungs from wildfire smoke.

According to the Washington State Department of Health, wearing a special mask called a “particulate respirator” can also help protect your lungs from wildfire smoke.

How to Choose the Correct Mask to Protect Your Lungs

  • Choose a mask called a “particulate respirator” that has the word “NIOSH” and either “N95” or “P100” printed on it. These are sold at many hardware and home repair stores and pharmacies. Home Depot on 192nd Street sold out of them today.
  • Choose one that has two straps that go around your head. DO NOT choose a mask with only one strap or with straps that just hook over the ears.
  • Choose a size that will fit over your nose and under your chin. It should seal tightly to your face. These masks do not come in sizes that fit young children.
  • Do not use bandanas (wet or dry), paper or surgical masks, or tissues held over the mouth or nose. These will not protect your lungs from wildfire smoke.

N95 particulate respirators WILL protect your lungs from wildfire smoke. Straps must go above and below the ears.

How to Use a Mask

  • Place it over your nose and under your chin, with one strap placed below the ears and one strap above.
  • Pinch the metal part of the mask tightly over the top of your nose.
  • It fits best on clean shaven skin.
  • Throw out your mask when it gets harder to breathe through, or if the inside gets dirty. Use a new mask each day if you can.
  • It is harder to breathe through a mask, so take breaks often if you work outside.
  • If you feel dizzy or nauseated, go to a less smoky area, and take off your mask and get medical help.
  • If you have a heart or lung problem, ask your doctor before using a mask.



A surgical mask will NOT protect your lungs from wildfire smoke.

For more information about protecting yourself from wildfire, please visit: http://www.doh.wa.gov/ 

Search for “Wildfire Smoke.”

Where to find the N95 masks?

We found the last ones today at Home Depot, and most hardware stores do carry them. We do know local stores are ordering more.

Reputable sites like www.amazon.com do have them in stock, and you can get 1-day delivery. Search for “N95 particulate respirators.”

Stay safe out there — and avoid the outdoors as much as possible.


Remember the low-fat craze of the 90s? While fat has had a bad rap in the past, new research shows not all dietary fat is unhealthy.

Good vs. Bad Fats

Bad fats increase your risk for heart disease and negatively affect your cholesterol, while healthy fats protect your brain and heart.

Instead of adopting a no-fat diet, focus on swapping unhealthy fats for healthy ones.

All fats are high in calories, so the key is choosing healthy fats and practicing moderation. The most recent Dietary Guidelines for Americans from the US Department of Health and Human Services recommend the following:

  • Replace saturated fats with healthier monounsaturated and polyunsaturated fats.
  • Limit saturated fats to less than 10 percent of calories a day.
  • Avoid trans fats, also known as partially hydrogenated oils, formed through an industrial process that adds hydrogen to vegetable oil to give foods a longer shelf life.

Eat These Foods

Eat more polyunsaturated and monounsaturated fats. These can have a positive impact on your heart health and include Omega-3 fatty acids. They are found in plant and seafood sources.


  • Fish (salmon, trout, and tuna)
  • Nuts
  • Seeds
  • Avocados
  • Oils (canola, olive oil, soybean)

Proceed With Caution

Eat saturated fats in moderation. Too many saturated fats raise your total cholesterol and bad (LDL) cholesterol levels. Saturated fats are typically found in animal products.


  • Red meat
  • Full-fat dairy (milk, ice cream, cheese)
  • Processed meats
  • Lard
  • Fast food
  • Avoid these foods

The US Food and Drug Administration plans to ban trans fats, but current regulations allow food with small amounts of trans fats to be labeled “trans fat free.” Check the ingredient list on packaged foods and skip anything with partially hydrogenated oils.


  • Biscuits
  • Margarine
  • Frozen pizza
  • Coffee creamer
  • Packaged pies
  • Fried fast food
  • Doughnuts
  • Microwave popcorn

With the current heat wave, it’s important to take care of your skin while you’re out and about.

Skin cancer is the most common form of cancer in the United States, affecting an estimated one in five Americans. The good news is that your chances of getting cancer are reduced by taking preventive action.

The two most common types of skin cancer — basal cell and squamous cell carcinomas — are highly curable, but prevention is still your best option because treatment can be costly and leave scars. Melanoma, the third most common skin cancer, is more dangerous especially if not caught early.

Protect Your Skin From the Sun

The ultraviolet portion of sunlight is an invisible form of radiation that can damage your skin in as little as 15 minutes. Exposure to the sun’s UV rays appears to be the most important environmental factor involved with developing cancer.

Two Main Types of UV Rays — UVA and UVB

Both contribute to skin damage, including cancer, premature aging/wrinkling, cataracts and suppression of the immune system. UV rays reach you on cloudy and hazy days, too. UV rays also reflect off surfaces like water, cement, sand, and snow.

Even UV rays from artificial sources of light, like tanning beds, can cause cancer and should be avoided. If you first used a tanning bed before age 35, your risk of melanoma increases by 75 percent*.

Do Skin Care Checks on Yourself and Look for the ABCDs

Asymmetry — Common moles are round and symmetrical.

Border irregularity — Cancers have uneven borders.

Color changes — Watch for varied shades of brown, tan, or black.

Diameter increases — Look for spots larger than a pencil eraser.

Visit Skincare.org to learn more about ABCDs and to view photos of types of skin cancer.

*Data from the Skin Care Cancer Foundation

Inflammation is your immune system’s response to injury or infection. The inflammation process cleans out damaged tissue and sets the stage for healing to begin. But, if something interferes with the complex chemical balances of the immune system, the body fails to produce anti-inflammatory responses. In this case, inflammation becomes chronic.

Presented by Marc Davis, DC and Christina Alvira, DC

Dr. Davis and Dr. Christina are concerned about the negative effects of chronic inflammation, which range from allergies to life-threatening diseases. Headaches, back pain and neck pain may also be a sign of chronic inflammation.

Chronic inflammation also often manifests as an autoimmune condition, such as fibromyalgia, lupus and rheumatoid arthritis. The body reacts to a non-existent threat and attacks its own tissues.

In other cases, chronic inflammation can be mild enough to go unnoticed yet cause significant cumulative damage over time to one or more organs or systems. The possible results can include cancer, heart disease, diabetes or osteoporosis.

The Food Factor

Fortunately, along with regular chiropractic care, you can reduce or prevent out-of-control inflammation with smart food choices.

Research tells us that what we eat is directly associated with blood levels of C-reactive protein (CRP). This protein is a key marker for measuring inflammation. A typical modern diet – heavy in refined grains, sweets and other processed foods – correlates with high CRP levels. Obesity, also rampant today, leads to higher levels of chronic inflammation (Arch Intern Med 2007;167:31-9).

Eating to prevent chronic inflammation is not complicated – an anti-inflammatory diet is in line with the smart food choices Dr. Davis and Dr. Christina already recommend for patients to maintain optimal wellness.

Beneficial Antioxidants

Fruits and vegetables are rich in anti-oxidants, such as vitamins A, C and E, and selenium. These nutrients protect cells from damaging chemicals called free radicals. In fact, antioxidant therapy shows great promise as a treatment for immunodeficiency conditions that arise from chronic inflammation. Intake of the antioxidants vitamins C and E, and selenium is associated with lower blood levels of CRP (Eur J Clin Nutr 2008;62:127-27).

Flavonoids are an array of chemicals found in foods, which also offer powerful antioxidant activity. Berries and cherries, for example, are a rich source of a flavonoid called anthocyanin. An investigation at the Harvard School of Public Health showed lower blood levels of CRP in women who regularly consume strawberries (J Am Coll Nutr 2007;26:303-10).

Carotenoids – responsible for the striking orange color of winter squashes, carrots and sweet potatoes – also have strong anti-inflammatory properties. Other foods reputed to be rich in inflammation-fighting antioxidants include asparagus, broccoli, peppers, tomatoes, spinach, red wine and dark chocolate.

Vitamin D also regulates inflammation. Vitamin D is synthesized by the skin in response to sunlight and also occurs naturally in liver and fatty fish.

Vitamin K is anti-inflammatory as well, suppressing key chemicals in the inflammation process (Med Hypotheses 2010; Epub). Get vitamin K from dark leafy greens, eggs, meat and dairy products.

Whenever possible choose organic, locally produced foods. Pesticide residue may trigger inflammation.

Dairy, Eggs and Meat

Several animal products contain anti-inflammatory compounds. One that is receiving a lot of attention lately is conjugated linoleic acid (CLA), a fatty acid abundant in meat and milk from grass-fed animals (J Dairy Sci 2000;83:1016-27).

CLA is also found in eggs, particularly those from free range birds. Research shows that CLA is a potent antioxidant with anti-cancer traits. In addition, CLA appears to combat inflammation and heart disease (Nutr Metab 2010;7:5).

An additional weapon against inflammation – a sugar molecule called oligosaccharide – is plentiful in goat’s milk. Oligosaccharides may also be responsible for goat milk’s superior digestibility over cow’s milk (Clin Nutr 2006;25:477-88).

Other anti-inflammatory dairy foods include lacto-fermented foods such as yogurt and kefir. Numerous scientific studies show that regular yogurt consumption reduces intestinal inflammation. Kefir, a yogurt-like beverage, also appears to decrease inflammation in people with asthma and tissue swelling (Immunology 2007;212:647-54).

In contrast, a diet high in red meat may instigate inflammation.


Young people having a good farm dinner.


The Facts on Essential Fatty Acids

The essential fatty acids – omega-3 and omega-6 – are so named because they cannot be manufactured by the body. They must be obtained from food sources. Omega-6 functions to activate the immune system and trigger inflammation. On the other hand, omega-3 converts into powerful compounds that counteract the inflammatory response. Many modern health problems are blamed on a disproportionately high ratio of omega-6 to omega-3 fatty acids in today’s Western diet.

The omega-3 known as docasahexaenoic acid (DHA) is an important building block of the brain. DHA consumption is critical to prevent inflammation of the brain, a precursor to many diseases of the central nervous sustem (J Neurochem 2007;101:577).

Fish is the most prominent source of omega-3, particularly DHA. Choose wild fish over farmed fish to maximize the anti-inflammatory effects since the DHA comes from algae and plankton in their natural diet. For instance, research indicates that farmed tilapia and catfish have a high ratio of omega-6 to omega-3, compared with naturally raised varieties (J Am Diet Assoc 2008;108:1178-85).

When shopping for seafood, it is essential to steer clear of varieties with high leve4rls of mercury or other contaminates, which may lead to heavy metal poisoning. Swordfish, bluefish and some varieties of tuna are among the most highly contaminated. For a quick and easy way to search if your favorite seafood is safe, visit http://seafood.edf.org/guide/best .

Besides fish, some nuts and seeds are excellent sources of omega-3 fatty acid. They are particularly rich in a specific omega-3 called alphalinolenic acid (ALA). Flaxseeds, flaxseed oil and chia seeds are among the most potent sources of ALA, while walnuts contain a modest amount as well.

In contrast, many common vegetable oils are high in pro-inflammatory omega-6, which most of us need to reduce in our diets. These include palm, soybean, canola, and sunflower oils.

Spicy Solutions

Certain spices are revered around the world for their medicinal qualities. Two of these are proven effective against inflammation: turmeric and ginger.

Turmeric – responsible for curry powder’s yellow color – has been used in traditional Indian medicine for centuries to counteract inflammation. Modern research confirms that turmeric is particularly beneficial against rheumatoid arthritis (Arthritis Rheum 2006;54:3452-64).

Ginger is as effective at reducing swelling as non-steroidal anti-inflammatory drugs. Research shows that is suppresses certain biochemical processes of chronic inflammation. Unlike conventional drugs, however, ginger has minimal side effects (J Med Food 2005;8:125-32).

Ongoing research indicates that a myriad of other herbs and spices may ward off inflammation. So it’s a good idea to cook with as many of these natural flavor boosters as possible.

Trans Fats & Sugar: Two to Avoid

When it comes to preventing chronic inflammation, two foods are best avoided altogether: Trans fats and sugar.

Trans fats are already an infamous nutritional villain. They are synthetically produced by adding hydrogen atoms to certain unsaturated fat molecules – hence they are also known as hydrogenated oils. A revealing study demonstrated up to 73 percent higher levels of the inflammation marker CRP in individuals in the top 25 percentile of trans fat consumption (J Nutr 2005;135:562-6). Common sources of trans fat to avoid include margarine, vegetable shortening and many processed foods.

Refined sugar and high fructose corn syrup found in many processed foods and drinks triggers spikes in blood sugar. These spikes lead to subsequently high insulin levels in the bloodstream. This causes hormonal changes that throw the immune systems out of balance and encourage inflammation. Research confirms that heavy consumption of sugar increases inflammation while a low-sugar diet can dramatically lower it (Physiol Behav 2010;100:47-54; Am J Clin Nutr 2005;82:421-7).

Optimal Health University™ is a professional service of PreventiCare Publishing®. The information and recommendations are appropriate in most instances. They are not, however, a substitute for consultation with a health-care provider such as Dr. Davis. Copyright, 2017.

Dr. Marc Davis and Dr. Christina Alvira adjust patients at Davis Family Chiropractic & Massage, a thriving wellness-oriented office located next to Fred Meyer in Fisher’s Landing. For FREE monthly tips and community events like us on Facebook or become a member of our website www.davisfamilychiro.com. To schedule a time to meet with Dr. Davis or Dr Christina, or to get information about having him speak at your club, church group or workplace, call (360) 823-2225. Mention “Lacamas Magazine” and “Free Scan” to get your Computerized Back and Neck Scan (regularly $95) for FREE (limited time offer).

To learn more, visit www.davisfamilychiro.com

2415 SE 165th Avenue, Suite 105

Vancouver, WA 98683

(360) 823-2225