Memorial’s Sports Medicine at 2012 Hot Shots

With over 1,600 participants and over 400 teams, the 2012 Hot Shots tournament set new participation records. Memorial’s Sports Medicine Advantage team was proud to support the event and provide a healthy dose of information, education and acute injury treatments to over 800 parents, participants and their families. Educational literature included information on sports injuries and prevention, dehydration, heat exhaustion and heat stroke and our certified athletic trainers treated ankle sprains, taped wrists and even closed a few facial lacerations. It was a great event for the Yakima Valley and we look forward to assisting in next year’s tournament.

Art in the Orchard

Art in the Orchard features beautiful original art and crafts by local artists from around the Yakima Valley. Artists set up tables and booths among the apple trees for guests to shop.

Esteemed artists such as Duane Heilman, Lucy Valderhaug, Nancy Hammer, Mary Portteus, Donna Alexander, Donna Farsdahl, Debbie Sandborgh, and Dennis Pedemonte will be featured among several other vendors.


Kale, Kale, Kale!!!

Written by Dianna Beaulaurier

CWU student interning with North Star Lodge Nutrition Services

Kale is classified as being the most nutritious cruciferous vegetable or member of the cabbage family. A few other super nutrient veggies in this family include: broccoli, brussels sprouts, cauliflower, bokcChoy, arugula, horseradish, radishes, and even wasabi.   According to the American Institute for Cancer Research, some studies have shown kale to possess the ability to stop the growth of cancer cells that form tumors in the breast, uterine lining, lung, colon, liver, and cervix.  And studies that track the diets of people over time have found that those diets high in cruciferous vegetables such as kale are linked to lower rates of prostate cancer.  Some reasons for kale to aid in the prevention of cancer is because it’s a vegetable high in antioxidant nutrients such as vitamin K, A, and C, folic acid, and manganese.  Furthermore, kale is known as being beneficial in reducing oxidative stress, reducing the risk of cardiovascular diseases because of its adequate fiber content, and its anti-inflammatory properties.

It is recommended that at a minimum you include kale and other cruciferous vegetables in your regular diet 2-3 times per week at a serving size of 1-1/2 cups to adequately receive the health benefits of this family.  Eventually, increase your serving size of kale and related vegetables to 4-5 times per week at a serving size of 2 cups.


When selecting kale, look for firm, deeply colored leaves and moist hardy stems.  Small sized kale leaves tend to be tenderer and have a milder flavor than those with larger leaves.  Kale should be housed in a cool environment since warm temperatures often cause wilting of the leaves and a bitter taste.  Also, avoid leaves that have signs of browning, yellowing, and small holes.  Kale is available all year long but its peak season is the middle of winter through the beginning of spring, since it is a vegetable that thrives in cooler weather.

To store kale, place in a plastic, sealable storage bag and remove as much air from the bag as possible. Only store kale in the refrigerator for about 5 days because the longer it is stored the more bitter its flavor becomes.  Also, do not wash kale before storing because exposure to water encourages spoilage. A tip found to reduce the bitter taste if noticed in kale, is to freeze the vegetable before preparation for eating.


Tips for preparing Kale:

Before using kale, rinse leaves thoroughly under cold running water, massage the vegetable for roughly 5 minutes and let rest for another 5 minutes to ensure maximum health benefits.  It has been shown that sprinkling the kale with lemon juice before resting can enhance its valuable health properties further. Chop the kale leaves into 1/2” slices and the stems into 1/4” lengths for quick and even cooking. Steaming kale is best method of preparation to receive the maximum health benefits and it is recommended that it only be steamed for 5 minutes, than rest for another 5 minutes before serving.


Few Quick Serving Ideas

  • For healthy steaming, fill a pot so that about 2 inches of water are in it and wait for it to boil. When a rapid boil appears in the pot, steam kale for about 5 minutes and add dressing or favorite toppings such as olives, tomatoes, onions, feta cheese or chicken.
  • Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
  • Combine chopped kale, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil.

More recipes can be found at:

Kale Chip Recipe

Kale and Sausage Hand Pies

5-Minute Simple Kale Recipe

Mashed Potato Kale Cakes

Kale and Sausage Soup

Chunky Vegetarian Vegetable Soup

Lasagna with Kale and Sausage 

Creamy Kale Salad

Kale and Feta Cheese Salad

Kale and White Bean Soup

Pasta and Black Kale, Caramelized Onions, and Parsnips

Vaccinations For Seniors

This from the US Department of Health & Human Services


From the U.S. Department of Health and Human Services, I’m Ira Dreyfuss with HHS HealthBeat.

Things that wear down as we get older include our vaccinations. But Dr. Andrew Kroger of the Centers for Disease Control and Prevention says many older people don’t realize this:

“Adult immunizations are an excellent way to prevent many diseases that can be deadly. Vaccines aren’t just for kids. Some of the protection you got from childhood vaccines may have worn off.”

Consider the chickenpox vaccination you got as a kid. Chickenpox and shingles are caused by the same virus, but shingles is more common among people over 60. If you’re over 60, you may need a shingles vaccination.

And you might want the vaccination against tetanus, diphtheria and pertussis – known as Tdap.  The parts about diphtheria and pertussis could keep you from infecting the grandkids.

Learn more at

HHS HealthBeat is a production of the U.S. Department of Health and Human Services. I’m Ira Dreyfuss.

Preventing future illness | Yakima Herald-Republic

About one in eight women in the U.S. will develop breast cancer in their lifetime. And despite significant advances in treatment and detection, nearly one in seven die from it.

For women like Yakima resident Grace Smith, that probability hits close to home. Her twin sister is a breast cancer survivor, after a mastectomy, and her older sister died from the disease.

Read more >>Preventing future illness | Yakima Herald-Republic.

How to Make the Perfect School Lunch

The Perfect Lunch – Back to School Style

by Lindsey Woodkey

It’s that time again. Back to school shopping, brisk fall mornings, and streets filled with school buses. Ready or not, the kids are going back. The biggest question I get from parents is what foods they should send with their children for lunch. Your child’s nutrition plays a big role in their academic success and performance in after school sports. How can food help them reach their full potential?

Your child’s lunch should have the following components: a main course (healthy proteins, carbohydrates and fats), a serving of fruit, a serving of vegetables, a serving of low fat dairy (or dairy alternative if your child has a milk allergy), and a “fun” item. Now let’s break each of these down and give you a few choices.

The main course – This is the “bulk” of your child’s lunch. It needs to have whole grain carbohydrates for energy, lean proteins to keep hunger pains away, and healthy fats for proper growth and development. For the carbohydrate, think whole grain breads or wraps (first ingredient listed should be “whole grain”), a serving of high fiber crackers (look for ones without “hydrogenated oils”, the key word for trans fats), or if you have leftover brown rice, whole grain pasta, or potato in the fridge those can make great options (make sure your child likes the item cold or has the ability to heat them up). Feeling adventurous? Whole grain frozen waffles can serve as a fun substitute for bread. For the lean protein, stick with turkey, low fat ham, chicken, or lean beef. When using deli meats, look for ones low in sodium and preferably “nitrate free”. Cooking your own is safest, but that’s not always an option. If your child is not a big meat eater, send a hard-boiled egg, peanut butter, or hummus. All are high in protein, and also have healthy fats. If you choose to include these items, don’t worry about sending another source of good fats, but if not, use avocado, low fat mayonnaise, reduced fat cheese, or a small serving of almonds. (Make sure to check your school’s “nut policy”. Due to allergies, many schools are banning nuts and nut butters. If this is the case, sunflower seed butter or Tahini can be good replacements).

Fruit and veggie sides – This is the component too many parents leave out. Make sure to send your child with items you know they’ll eat. This is not the time to introduce your child to new foods (broccoli anyone?). Sliced carrots, celery and cucumbers travel well, and including fun dips can make eating veggies easier. Think low fat ranch, hummus, or natural peanut butter. Pack fruits that won’t bruise easily. Apples, oranges (as long as your child can peel them), sliced peaches or pears (packed in Tupperware), and grapes work well. Once again, find a fruit your child enjoys or you’ll find it still in their lunchbox after school.

Dairy – Make sure the serving of dairy you send with your child is not a sugar bomb. Low fat yogurt, cottage cheese or milk are good options, as are reduced-fat cheese sticks. If your child is lactose intolerant or has a milk allergy, consider soy, almond, or rice milk products. Make sure the item you choose is low in sugar, does not contain any hydrogenated oils, and is the correct portion size (1 cup
milk, 6-8 oz. yogurt, ½ cup cottage cheese, 1 cheese stick, etc.).

While you want to send your children with healthy lunches, you do not want to deprive them of all sweets, chips and pop. Teach them about moderation and portion sizes. In lunches, allow them to choose one “fun” item a day. Of course, try to make the healthier choice (baked chips, homemade cookies, dried fruits without added sugars, and sugar-free pudding/Jell-O cups.) Especially watch out for sugary children’s drinks. Capri Suns, Sunny D, and Regular Kool-Aid will leave your child with a sugar high, then send them crashing down once class begins. Stick with water, low fat milk, or sugar free beverages (Crystal Light, G2, etc.).

A discussion about children’s lunches would not be complete without including food safety. Gone are the days you threw a mayonnaise-laden sandwich in a brown paper sack and called it good. Find a well-insulated lunch container and an ice pack that will last at least four hours. Make sure the ice pack is in the top of the cooler as cold air will travel downward. Consider freezing items that can be frozen. They will thaw throughout the day and keep the other foods colder. Be especially careful of  things like mayonnaise, meats, eggs, and dairy (place them closet to the ice pack).

Keep your kids performing their best this school year with nutrient-packed lunches. For some of my favorite “kid approved” recipes, see Tosca Reno’s “Clean Eating Family and Kids” and/or Devin Alexander’s “Biggest Loser Family Cookbook”. Parents can benefit from these lunch “rules” as well.  Set a good example for your children by packing your lunch to work instead of grabbing take out.  Not only will you save money, but also excess salt, sugar, and calories. Here’s to a happy, healthy school year!

Lindsey Woodkey of Ellensburg is a certified personal trainer and group fitness instructor with bachelors’ degrees in exercise science and nutrition from Central Washington University.