2 | Spring 2010 | U MAGAZINE

Table of ContentsWelcome to the Rest of Your Life ........................ 4Contributors ........................................................... 5Picks for the Body & Soul ..................................... 6

Section 1: EnlightenedConnecting Lives .................................................. 7De-Stress for Spring Success ............................... 11What We’re Reading ............................................. 12

Section 2: RelationshipsGossip or Social Glue? .......................................... 14Art of Offering Thanks ....................................... 16

Section 3: Well-beingWhole Story on Wheat Bread .............................. 17Whole Wheat Recipes .......................................... 18Gotta Dance ......................................................... 20Restful Health ..................................................... 21

Section 4: ImageWork to Weekend Wares ..................................... 23High Desert Life Styles ....................................... 24Feeling Refreshed .............................................. 26

Section 5: AchieveThe Flying Duchess ............................................ 27Financial Advice ................................................. 30What To Do - Event Picks .................................... 31

U Magazine is a product of The Bulletin’s Special Projects Division, P.O. Box 6020, Bend, OR 97708.

All content is the property of The Bulletin/Western Communications Inc., and may not be reproduced without written permission.

Story ideas may be submitted to editor Ben Montgomery for consideration. Contact him at 541-383-0379 or bmontgomery@bendbulletin.com.

Staff members for The Bulletin’s special projects division include: Martha Tiller, Special Projects Manager; Ben Montgomery, Special Projects Editor; Nicole Werner, Special Projects Assistant; Clint Nye, Graphic Designer; Stacie Oberson, Special Projects Coordinator; Lyle Cox, Photographer.

Published: Saturday, April 3, 2010.

Cover photo by Lyle Cox; Model: Katie Stearns and her horse, Jebe.Related story, “The Flying Duchess,” on page 27.

MagazineGood for you

Wheat bread is known by many aliases.The economic dip we’ve all

experienced throughout the last couple of years caused my wife and I to seek out ways to become more self-reliant. This has proven especially useful in the kitchen.

From experimenting with jams and jellies to making our own pasta and chicken stock for soups, we found that the investment of a little additional time and effort can oftentimes help trim the weekly grocery budget. Even when it can’t, the flavors of “homemade” are pretty hard to beat.

Once comfortable with new techniques, working from scratch also becomes a time for reflection. Stare at a counter covered with natural ingredients and you can’t help but wonder how many of these same, more healthful ingredients find their way into similar, store-bought goods.

Bread, for example, is an interesting product when it comes to natural, healthful foods. Growing up, we were told that bread—yes, just “bread” in the most general sense—was an essential component of the food pyramid.

In adulthood, however, bread became the Jekyll and Hyde of food. White bread, they say, is undesirable, offering few of the essential granular qualities that nature so delicately produced for our consumption. “It turns straight to fat,” someone once told me, perhaps overstating a bit. “You may as well just eat straight sugar.”

In contrast, wheat is king. Eat wheat

bread for more energy, a healthy heart, better digestion and a slimmer figure. Sounds simple enough.

Then came time to learn to make homemade bread. During our quest for self-reliance, it was going to happen sooner or later.

As I was researching procedure and browsing through recipes, I discovered a steep difference between ingredients in just the so-called “wheat” recipes. My goal was to create a homemade version of the wheat bread we preferred from our local grocery store, and yet the more I learned about “wheat,” the less I knew about our particular wheat bread of choice.

Wheat goes by several aliases: whole wheat, honey wheat, flax seed, multi-grain, honey-grain and so on. I wanted to remain health-conscious in my choice of bread, yet I had no idea which direction to take my culinary curiosity.

Since this experience, I’ve discovered others who cruise the bread aisle under the same shroud of confusion. Fortunately, local writer and culinary guru Annissa Anderson knows the differences, and she articulates them quite well in her piece, “The Whole Story of Wheat Bread,” on page 17.

When armed with both knowledge and a discerning palate, you can better accomplish the task of choosing—or baking—bread that’s both good and good for you.

—Ben Montgomery, U Magazine Editor

Editor’s Note

U MAGAZINE | Spring 2010 | 3

Welcome to the rest of your life. by Lori Gleichman, for The Bulletin

Destination: happinessFeigning happiness and optimism can actually put you on the right track.

Welcome to the rest of your life … waking up each morning ready to fake happiness.

According to researchers, Americans aren’t trained to think in happy terms. We don’t understand that happiness is a choice, a state-of-mind. We don’t know that happiness is an attitude we can take into every situation and circumstance.

Instead, we think of happiness in terms of things we can buy, or as a “thing” we’re supposed to achieve in work, family, love and life. We assume that if we’re not happy, something has to be wrong.

Contemplating happiness lead me to the book “The Art of Happiness” by His Holiness the Dalai Lama. In it, he talks about happiness as a simple discipline that starts with “…identifying those factors which lead to happiness and those factors which lead to suffering. Having done this, one then sets about gradually eliminating those factors which lead to suffering and cultivating those factors which lead to happiness. That is the way.”

Okay, so I tried to follow the way. I started by identifying things that lead to suffering. But poverty, war, hunger and illness seem just too big and impossible for me to eliminate. So I tried focusing on simpler things like removing meanness from my own heart and to stop being mad about silly things like getting cut off in traffic or lost in automated phone systems that lead to nowhere. I tried to take his Holiness’ advice and sought to replace nastiness with generosity and anger with patience.

But given my human nature, it wasn’t long before I lost focus on the discipline and reverted to old habits of being cross with others and dissatisfied with the daily grind. So, I looked for further advice.

Psychologists say there are some definite traits commonly associated with people who generally score higher on the happiness meter than others. These people demonstrate high self-esteem, a sense of hope and optimism, they are generally more outgoing, and believe they control their own destinies.

When asked how people develop these traits if they don’t come naturally, the researchers had a surprising answer. “Fake it,” they said. “Pretend self-esteem. Feign optimism. Simulate outgoingness.”

According to the article from Psychology Today, “… psychologists have proven that the actions we take leave a residue inside us. Every time we act, we amplify the underlying idea or tendency behind it. Most people presume the reverse: that our traits and attitudes affect our behavior.” Instead, it’s just the opposite. “We are as likely to act ourselves into a new way of thinking as to think ourselves into a new way of acting.”

So, I commenced “faking” happiness. Instead of scowling at strangers, I deliberately made eye contact and smiled under the guise of “simulating outgoingness.” Strangers smiled back, causing my own to get bigger and more genuine. Now when things go wrong with work I “pretend self-esteem,” breathing

deeply and thinking through the issues instead of beating myself up with words like stupid, failure and broke.

Recently, during one of the most difficult periods in my life, I practiced feigning optimism. While I can’t say the end result was happiness, I can say I made it through the experience more calmly, more accepting and with more grace than I think I would have had I chosen instead to be upset, angry and scared.

Combined, I think I do have a greater sense that I am in control of “destination happiness.” Each day, I choose moments to fake it, and surprisingly, it often works. And when it fails, I remember the Dali Lama’s teachings and cultivate a factor that leads to happiness. In my case, it’s finding a puppy to snuggle with. That always leaves a happy residue inside.

The moment you realize that life can, and does, change in an instant is a profound moment in the journey of life.

Sometimes we learn that lesson as a child; sometimes we’re older. Sometimes we get pretty far along in life before circumstances hit with a force you never expected, shifting perspectives and

priorities forever. And the funny thing is that when this moment arrives, it’s usually never of your own making. Otherwise, this column would be called “Welcome to the life you planned ...” Instead, it’s a chance alignment of forces that make you realize this is the new normal. In other words, “Welcome to the rest of your life.”

— Lori Gleichman

... I commenced ‘faking’ happiness. Instead of scowling at strangers, I deliberately made eye contact and smiled under the guise of ‘simulating outgoingness.’ Strangers smiled back, causing my own to get bigger and more genuine.

4 | Spring 2010 | U MAGAZINE

U Magazine C O N T R I B U T OR S

ANNISSA ANDERSON, a freelance writer and public relations consultant, also studied culinary arts and worked as a pastry chef in another life. Though she’s lived in the Northwest for the past 20 years, she spent her childhood living abroad.

JULIE ANDERSON is a mother of three children and two neurotic dogs. She shares funny stories about middle-aged angst on her blog “Chubby Mommy Running Club.” For work, she makes goofy videos at Twist Pop Media about her mannequin, Francine, an aspiring actress who regularly gets invited to U2 concerts.

KIM COOPER FINDLING is a nationally published essayist and journalist. She grew up on the Oregon Coast and has lived in Central Oregon for more than a dozen years, every corner of which she loves exploring with her husband and two daughters in tow.

SONDRA HOLTZMAN is a record keeper of an evolving life. A professional artist and founder of The Traveling Studio, her journals and sketchbooks reflect explorations afar and close to home. Sondra is a published author, storyteller and travel writer and loves kayaking with her miniature longhaired dachshund, Scout.

KATHY OXBORROW owns Oxborrow Consulting, which assists public and nonprofit agencies. She grew up on a Nevada cattle ranch and returned to her roots after stints in San Francisco and Portland. She lives near Sisters and enjoys riding her horse Sara.

SUSAN THOMAS SPRINGER began her journalism career as a TV news reporter. She worked in corporate marketing, managing communications for a bank and launching high-tech products. Today, she’s a freelance writer living in Sisters where she and her husband enjoy raising their twins.

BUNNY THOMPSON is an internationally published writer living in Sisters. She cruised on a sailboat for six years and 40,000 miles where she wrote a novel and published travel and adventure articles in national and international magazines such as Sail, Cruising World, Southern Boating and Island Scene.

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Founder of Volunteer Connect,

Betsy Warriner is a believer in

the power of volunteerism.

Connecting

Lives

by Bunny Thompson, for The Bulletin Special Projects

It was a chance meeting, one of those serendipitous moments for a young Radcliff College student named Betsy Warriner back in 1959. A black Episcopalian minister named Nathan Wright spoke at a student gathering.

Wright was an inspirational man, a scholar, and a poet. He believed in the Civil Rights movement and also believed in the power of bringing people together, people of all races, to build communities.

Betsy Warriner was inspired by this man with such passion and was motivated to join. She worked with the church, the Urban League and the parents of a school in the

African-American community of Boston to set up an after school tutoring program.

“It was in that African-American community of volunteers that I developed a strong view that many of our community problems can be helped with volunteers,” Warriner said. “I saw then what a difference volunteers can make for the people they are helping and what a difference it can make in the lives of the volunteers.”

Volunteerism became her life’s work. Warriner eventually brought this passion to Central Oregon where in 2004 she founded Volunteer Insights—currently known as Volunteer Connect—to assist others with a similar passion for volunteering.

Warriner’s migration West began in 1989 when she made a conscious decision to

leave her footprint on the world.She applied for a job as the Service-

Learning Coordinator at Seattle University. Service-learning is a strategy of teaching and learning that combines academic classroom curriculum with meaningful service throughout the community.

With a Masters degree in Teaching from Harvard University and a Ph.D in Guidance and Counseling from the University of North Carolina, Warriner had a lot of insight to offer. She got the job.

“I applied for that job at Seattle University because I wanted to make a difference in the world,” she said. “Once you start working on something along with other volunteers, you see it’s possible to do so much.”

It’s this street of mutual benefit between

Photos by Lyle Cox

U MAGAZINE | Enlightened | 7

volunteers that led her to manage the volunteer referral and agency training for the Volunteer Center in Portland.

Warriner moved to Central Oregon and founded Volunteer Insights, a nonprofit service-learning center that worked with area schools and colleges to get students involved in community work.

Eventually, she met Jim Schell, executive director of Partnership to End Poverty. Both community activists recognized the need for a volunteer center in Central Oregon to connect willing volunteers with a need within the community.

They developed a steering committee, participated in a branding workshop at 14 Hands Agency in Bend, and folded Volunteer Insights into a new, more comprehensive agency, Volunteer Connect.

With Warriner steering the way as executive director, Volunteer Connect is a collaboration with the Partnership to End Poverty and local schools, colleges, other nonprofits and community partners to match volunteers and agencies with their interest and the community’s need.

“A lot of people are interested in volunteering, but they don’t know what to do,” Warriner said. “Some people can only volunteer for one day; some can commit to three hours every week; others want to participate through their workplace. Volunteer Connect helps them find the right volunteer spot

for their time and their own personal talents.”

Volunteer Connect has four categories within their opportunity programs.

They offer a one-time opportunity calendar where you can search by zip code for an event or benefit happening near you on a specific date.

If you’re interested in on-

going volunteer opportunities, you can browse the volunteer opportunities list. The opportunities are varied from an Assistant Floral Designer creating bouquets for Hospice patients, a Head Start program near you, a Habitat for Humanity ReStore cashier, a mentor for a child involved in the Central Oregon Partnerships for Youth, or a wildlife interpreter at the High Desert Museum, to name a few.

“I applied for that job at Seattle University because I wanted to make

a difference in the world. Once you start working on something along with other volunteers, you see it’s

possible to do so much.”

About

Volunteer ConnectVolunteer Connect links volunteers with opportunities to serve in Central Oregon. Organizers envision a region and a world sustained and nourished by educated, compassionate leaders. Contact them at 541-385-8977 or www.volunteerconnectnow.org.

8 | Spring 2010 | U MAGAZINE

Corporate volunteering develops a sense of corporate pride and greater employee morale by helping corporations and businesses of all sizes find a cause to support and build teamwork within their company.

Service-learning is another adjunct where students learn to connect classroom curriculum with community service.

The possibilities for volunteer service are endless, and Betsy Warriner would like to see you find a special project that matches your own time and talents.

“I’ve become more hopeful about the world by seeing people coming together as volunteers and watching the transformation in their lives and the lives of the people they are helping,” Warriner said.

If you go to almost any philanthropic event in town, you’ll likely find Betsy Warriner.

“Betsy is passionate about bettering her community,” said Jim Schell, executive director of Partnership to End Poverty. “She is paid nothing for her position as executive director of Volunteer Connect, which is unusual since most people in that time-consuming position receive some compensation. That should tell you where Betsy Warriner’s heart is.”

Where does such an indefatigable humanitarian like Betsy Warriner go from

here? She insists that she is “retired” and her work is “a great way to retire.” She plays tennis, sings with the Cascade Choral and works in her garden during her spare time. She’s also on the board of Bend 2030 to build a community-wide vision.

“I’d like to build up Volunteer Connect to a place where we can hire an executive director,” Warriner said. “Then I’ll step back and help with the service-learning area and work more with students.”

U MAGAZINE | Enlightened | 9

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In years past, the onset of spring signaled to students the beginning of the end of the school year.Today, the season has increasing-ly become one of the most stress-ful times of the year due to the convergence of extracurricular activities, sports, end-of-year as-sessments, projects and, for high school students, college admis-sions.This workload can lead to frus-trations that hinder academic achievement.“As stress builds for students dur-ing the second half of the school year, the best release to this ‘aca-demic pressure cooker’ may also be the most simple — time,” said Sheila Reed, director of Sylvan Learning Center in Bend and Red-mond. “Through effective time managment and other strategies, students can create ‘found time’ and fi nd themselves better pre-pared for all of the activities and challenges that come along with the fi nal months of the school year.”According to Reed, the following

tips can help students manage their end-of-year workloads and create time for stress-reducing ac-tivities at home:SPRING CLEANING: Organize by creating a “homework zone” that houses homework, books and study tools that allow students to work without distraction.SPRING CHECK-UP: Stay in-formed about your child’s end-of-school activities for which your child will be responsible. Encour-age the use of planners to create timelines, or place a large calen-

dar with deadlines and test dates in a visible area of the house.SPRING IN YOUR STEP: Take short exercise breaks between assignments to refresh your stu-dent’s energy level and to renew focus.SPRING FORWARD: Celebrate success! Show your child that you remain confi dent in his/her academic abilities, and re-ward the little things like improved concentration while studying or proac-tively organizing his/her homework space.

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Take short exercise breaks between assignments to refresh your student’s energy level and to renew focus.

U MAGAZINE | Enlightened | 11

What We’re Reading by Bunny Thompson, for The Bulletin

“The Distant Land of My Father” by Bo CaldwellCamalli’s Dollies Wednesday Book Club

This first novel reads like a classic movie of life in pre-World War II Shanghai, a magical time for the Schoene family—servants, a luxurious villa, a polo-playing father and plenty of money. As the Japanese prepare for invasion, it’s revealed the father is a smuggler and speculator. Even though his family retreats to the U.S., he refuses to leave his beloved Shanghai,

choosing his high lifestyle over his wife and daughter.

This group found the descriptions in the book to be vivid, making it easy to connect on a personal level with the story. Although the group was divided in their opinion of the father, they agreed it is “a powerful book that can move you to tears.”

“Blink: The Power of Thinking Without Thinking” by Malcolm GladwellThe Chapter Chics

Malcolm Gladwell, a Canadian journalist and pop sociologist, is known for his highly acclaimed books “The Tipping Point” and “Outliers.” In “Blink,” Gladwell explained that he “wanted to get people to take the

enormous power of their intuition seriously.” The non-fiction study of an aspect of psychology was a change of pace for this group, but it fostered some interesting discussion within the group.

Although the group found some of the study results in the book were conf licting, they agreed the author summarizes and brings his theories to a conclusion in the end. “‘Blink’ definitely makes the reader stop and think about our own reactions to people and events that we encounter each day,” said a member.

Learn what some long-time Central Oregon book clubs are reading and how they feel about their selections.

12 | Spring 2010 | U MAGAZINE

“The Healing of America: A Global Quest For Better, Cheaper, and Fairer Health Care” by T.R. ReidRedmond Couples Book Group

This is certainly the hot topic in politics at the moment, and since this group has three physicians as members, the discussion was lively and informed. Reid, a Washington Post correspondent, explores health-care systems around the world and tries to understand the U.S. resistance to providing universal health care for its citizens, especially when the U.S. spends more money on health care than any other nation but leaves 45 million uninsured. He examines health care in other countries first hand by seeking treatment for a nagging shoulder injury.

This book group recommends this book as a must read for all citizens to “sift through all of the misleading and well-meaning pieces of information in the media,” said one member.

Book Recommendationby Peg Bermel — Librarian, Sisters Public LibraryFor more than 30 years, Peg Bermel has been the bedrock of Sisters Public Library as its head librarian. Her retirement this year was marked by a city-wide party and much celebration. “It’s a bit bittersweet,” Bermel said about her retirement. “It’s like I’m letting go of a child, but it’s time to go on a new journey.”

Peg’s recommendation: “The Help” by Kathryn Stockett“The Help” describes life in the South during the early 1960s for several African-American women who work in white households as maids. The black women were raised to be subservient maids for white women. This racial divide is noticed by Skeeter, a young college graduate from Ole Miss who returns to her family farm. Skeeter decides to write a book where “the help” tells their stories about insults, abuse and their inability to use the toilets in their employers’ homes. “It was enlightening for someone like me who grew up on Long Island and didn’t see a lot of racial segregation,” Bermel said. “It made me think about how people were treated during that time, and it was so demeaning. Yet, the book had some humor and was a real page-turner.”

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When does ‘talk’ cross the line from conversation to gossip?

by Susan Thomas Springer, for The Bulletin Special Projects

We love to chit-chat, to kib itz, to make small talk—but don’t call it gossip!None of us wants to admit we do it. After all, gossip is defined as habitually

revealing personal or sensational facts about others. That hardly sounds nice, yet some do it anyway.

And now our ability to spread good and bad news has grown thanks to a variety of electronic devices.

Gossip or Social Glue?

14 | Spring 2010 | U MAGAZINE

So what are the rules of the road? What crosses the line from fun to hurtful? And can we find any good reasons to gossip?

Of course social scientists have studied these questions.

One psychology professor, Frank McAndrew of Knox College, says that gossip is not a character flaw.

“It’s a social skill —an evolutionary mechanism for maintaining social status, hard-wired from our prehistoric past. For most of our evolutionary history, we lived in small groups where it would be advantageous for an individual to be interested in everyone else in the group—the good news about our friends and allies, and the bad news about high-ranking individuals and potential rivals.”

So if we’re hardwired to do this, how can we do it nicely? How can we engage in the social glue, or bonding, aspect of gossip and still treat others with kindness?

Columbine Quillen, bar manager at Bend’s The Blacksmith, has overheard a lot of gossip in her 12 years in the restaurant business.

“It builds commonality and obviously binds people together,” said Quillen.

Quillen has noticed changes in the topics that people chat about. A few years ago, many patrons bragged about the money they were making in the real estate boom. Now they’re more apt to

discuss a variety of topics from the weather, jobs, skiing and children. Also, she says the late night crowd is different. The later sippers tend to chat about in-the-moment topics such as who’s with whom.

Quillen adds that gossip is one factor that holds a community together. She appreciates knowing events about peoples lives that would not make the news.

“It makes you care, be interested, and know the little things about people in your community,” said Quillen.

Quillen says that while gossip is part of what makes her job fascinating, she tries not to spread bad news.

One salon owner agrees that

it’s best to be “drama free.” Terry Barber, owner of Bend’s H!P Salon, says men and women come to salons not only for the service but to relax and unload. So it’s important to be respectful when clients share personal information.

“This is how you connect with that person on a personal level; it’s not just about the service, it’s about enjoying your hour,” said Barber.

Thanks to chatting, Barber feels plugged in to current events and community needs.

Another stylist of 16 years agrees. Traci Skinner, of Sisters’ Bliss Salon, prefers to

skip negative gossip in favor of uplifting stories. When Skinner hears a great story she thinks will bring joy to others, she asks, “Do you mind if I share this with my friends or clients?”

Small talk is hardly confined to the female gender. One nearly 91-year-old man looked forward to enjoying a 10-cent cup of coffee every day on the bench in front of the Camp Sherman Store with his cronies.

Self-titled The Grumpy Old Men, Jim Sternberg and his friends would “drink coffee and talk about everything” until the mail arrived and they strolled along the Metolius river back to their cabins. Since Sternberg was the oldest member of the group, they dubbed him

“The Governor.” Ironically, the younger members have all passed on.

“I miss them all; we had a lot of fun,” said Sternberg.

We have a strong desire to share and connect through stories. But local conversationalists say the subject matter doesn’t have to be negative. As Quillen points out, she wouldn’t want to be the subject of nasty gossip herself, a truth which helps her pass on only the more flattering information about people.

So it’s only an actress from “Steel Magnolias” who can get away with saying, “If you don’t have anything nice to say about anybody, come sit by me.”

“For most of our evolutionary history, we lived in small groups where it would be advantageous for an individual to be interested in everyone else in the group — the good news about our friends

and allies, and the bad news about high-ranking individuals and potential rivals.”

Terry Barber, H!P Salon

Columbine Quillen, The Blacksmith

U MAGAZINE | Relationships | 15

Saying ‘thank you’ establishes human connections and offers an attitude of gratitude, ‘which is good for mental health.’

The Art of Offering Thanks

by Kim Cooper Findling, for The Bulletin

A year ago, Bend resident Romy Mortensen used a special spoon to dish up her Easter dinner. The sterling serving utensil with a scalloped bowl and fleur de lis handle had been

a wedding gift from a dear friend of her mother’s.“I just thought, I am going to

send her a little note and tell her thanks again,” Mortensen recalls.She wrote out a card, letting the

woman know that she’d loved using the spoon and that it had made her think of her mother, who had passed away a few years prior.

“She sent me a note back letting me know how much she’d appreciated my note,” laughs Mortensen. “It was just really nice.”

The incident served as a catalyst for Mortensen, who began to think differently about saying thanks. Both she and her mother’s friend ended up feeling genuinely very pleased and appreciated by an exchange that, in reality, only took a few minutes out of each of their days.

“There is just something wonderful about the handwritten note,” says Mortensen. “Especially in this day and age, when so many people just dash off a text or an e-mail, I think the sentiment is understood better when it’s written down on a note card.”

According to Karen Huck, fine arts and communication chair at Central Oregon Community College, our country isn’t the most thanks-inclined on the planet.

“The U.S., with its focus on ‘do your own thing,’ is severely lacking in the social niceties, except perhaps in the South,” she says. “Over many years I’ve given many gifts which haven’t received any response. Usually these have been gifts to my guy buddies. I want to say, ‘Were you born in a barn?’”

Still, aside from the occasional barn-dweller among us, many of us say “thank you” several times a day—to the grocery store clerk, to our spouses, to co-workers, to our children.

“I think we say thank you for many reasons, among which are that it is what is expected in polite society,” says Huck. “It establishes a bond. And, it creates within the one giving the thanks an attitude of gratitude, which is very good for mental health.”

Saying thanks, in other words, can be as beneficial for the ‘thanker’ as the ‘thankee.’

“Writing a thank you card can be a great way to be reminded of one’s friends and the good they do for you,” says Mortensen. “It’s a benefit on the sending end that is magnified on the receiving end. I love getting mail. I love physically opening up a pretty card and knowing that someone took the time out of their day to send it.”

Of course, saying thanks can go far beyond the U.S. Postal Service. Sending flowers, chocolates, a book, tickets to a show, or the crass but almighty dollar are all common ways that appreciation is communicated in our society.

But thanks don’t have to be elaborate to be effective, says Huck.

“I don’t think thank yous need to be creative,” she says. “They need to come out of a heartfelt understanding of the value of other human beings. Sincerity is far more important than creativity.”

For Mortensen, a simple, lovely, little note card with some thoughtful words inside suffices. In fact, her favorites are from children, no matter the paper medium or eloquence of the wording.

“I love getting drawings or notes from little kids, even if you don’t know what the picture or words are,” she said. “I like knowing that their parent gave them a pen and asked them to craft a thank you.

“I hope that thank you notes aren’t old-fashioned. I hope that generation after generation takes part in this tradition.”

“We must find the time to stop and thank the people who make a difference in our lives.” — Robert Kennedy

16 | Spring 2010 | U MAGAZINE

by Annissa Anderson, for The Bulletin Special Projects

Like so many of our food choices today, buying the healthiest bread is not always as easy as it might seem.

We know we’re supposed to stay away from white bread, but then what? Walking the bread aisle at the grocery store, there are shelves upon shelves of wheat bread, honey wheat, whole wheat, multi-grain and flax seed breads, just to name a few.

Obviously, not all of these breads are created equal. Bread that is labeled wheat

bread is not the same as whole wheat bread. And whole wheat bread may still have other unhealthy additives and preservatives.

Looking at the list of ingredients is essential when buying bread, if buying a healthy product is your goal.

To determine whether the ingredients in a loaf of bread are healthy, look at everything it contains. To make wheat bread, all that is really needed is wheat flour, filtered water, fresh yeast and

a pinch of salt. Sometimes a little of something sweet, like sugar or honey is added.

The biggest health difference between found among wheat breads is whether they are made with flour made from whole grains, and if they contain “fillers” or preservatives.

Bread made from flour using the whole wheat kernel provides the best nutritional value.

The wheat kernel consists of three parts: the bran, the germ and the

endosperm. The bran

The Whole story on Wheat bread

Photos by Nicole Werner

U MAGAZINE | Well-being | 17

Some sandwich ingredients just seem to go with whole wheat bread. This BLT, with wild salmon fillets, is a healthier take on the traditional version. For a leaner option, try turkey bacon and use fat-free mayonnaise.

Ingredients:1/4 cup mayonnaise1 teaspoon lemon zest1 1/2 teaspoons lemon juicePinch of cayenne pepper4 slices bacon2 teaspoons olive oil10 ounces wild salmon, cut into 4 fillets, skin removed8 slices whole wheat bread4 butter lettuce leaves1 tomato, sliced thinly into 8 slices

Method:1. Combine mayonnaise, lemon zest, juice and cayenne in a bowl; set aside.

2. Cook bacon in a nonstick skillet over medium heat until crispy, about 6 to 8 minutes; remove skillet from heat and transfer bacon to a plate lined with paper towels. Drain.

3. Pour off all fat and wipe skillet clean; add oil. Return skillet to stove and heat to medium high; add salmon. Cook until fillets are no longer translucent in the center, 2 to 3 minutes per side.

4. Toast bread and spread 4 slices with mayonnaise mix. Place a lettuce leaf, 2 tomato slices, 1 fillet and 1 piece of bacon on top of bread slices and top with remaining bread slices. Cut in half and serve.

is fiber-rich. The small but powerful germ is full of many B vitamins, vitamin E, some protein and healthy unsaturated fats. The endosperm is mostly starchy carbohydrates and proteins and has small amounts of vitamins and minerals.

Whole grains have not had their bran and germ removed by milling, making them good sources of fiber—the part of plant-based foods that your body does not digest. People who eat whole grains reduce serious health risks like heart disease, type 2 diabetes, digestive cancer and stroke.

Other benefits include better weight control and significant drops in blood pressure. High-fiber foods also tend to make you feel full longer.

White flour contains only the endosperm of the wheat kernel. By removing any part of the kernel, as is done in the processing of white flour, much of the grain’s nutritional value is lost.

Although vitamins and minerals are added back into refined grains after the milling process, they still do not have as many nutrients as whole grains

do, nor do they provide as much fiber naturally.

Even within the whole wheat bread realm, there exists many differences in taste and health benefits. Here are a few of the whole wheat breads commonly found in the grocery aisle:

Whole Wheat BreadsWhole wheat breads are made

at least partially with whole wheat flour, but may also contain white flour. Looking at the list of ingredients and nutritional information will give you an idea of how much whole grain flour they contain and how much fiber each slice contains.

100 Percent Whole Wheat Breads

Products labeled “100% Whole Wheat” are required to be made with only whole wheat flour that is milled from whole grain. They will not contain white, wheat (that is not whole wheat) or enriched flours.

Honey Whole WheatHoney whole wheat bread,

like other breads, is the healthiest if it contains whole

wheat flour as its primary ingredient. Many grocery store breads are sweetened with high fructose corn syrup or sugar, and choosing honey-sweetened bread is healthier because honey is a natural ingredient and is lower on the Glycemic Index than sugar.

Multi-Grain Breads10 Grain is probably the

most nutritious choice in breads. Many 10 grain breads, for example, contain freshly milled whole grain wheat, rye, triticale, oats, corn, barley, soy beans, brown rice, millet and flaxseed in addition to regular whole wheat flour, adding extra nutrition, flavor and fiber. Reading the list of ingredients is still recommended to ascertain that whole grain flour is the first ingredient listed.

Flax Seed BreadsFlax seeds are excellent

sources of Omega-3 fatty acids, an important component of a heart-healthy diet. But whether or not the bread contains flax seeds is not the only item to look for. Check the list of ingredients and nutrition information to

make sure the bread uses whole wheat flour and is free of other additives and preservatives to make the healthiest choice.

For the best nutritional bang for your buck, choose breads with at least 3 grams of dietary fiber per serving.

Salmon BLT (Serves 4)

Whole Wheat RecipesPhoto by Nicole Werner

18 | Spring 2010 | U MAGAZINE

This twist on French toast is best using artisan wheat bread—usually denser and holds up well after soaking in batter—but any good-quality whole wheat bread will do. Toasted walnuts, low-fat yogurt or fresh berries also make healthy toppings.

Ingredients:2 large, ripe bananas2 eggs1/2 cup milk1/2 teaspoon ground cinnamon4 slices whole wheat bread3 tablespoons butterMaple syrup

Method:1. Mash one banana; set the other aside.

2. Blend the mashed banana, eggs, milk and cinnamon in a food processor until smooth. Transfer to a shallow baking pan. Place bread in milk mixture and soak until all liquid is absorbed, turning bread occasionally—about 15 minutes.

3. Melt butter in heavy large skillet over medium heat. Add bread and cook until golden brown, about 3 minutes per side.

4. Slice the remaining banana thinly. Serve the French toast pieces topped with banana slices and poured maple syrup.

Banana-Cinnamon French Toast (Serves 2)

Photo by Nicole Werner

U MAGAZINE | Well-being | 19

by Julie Anderson, for The Bulletin Special Projects

Great dancers are magical creatures with feet that glide gracefully across the floor and legs that leap through the air and kick toward the sky. They make dancing seem easy, joyful and effortless, almost like a walk on the moon.

And then there are the rest of us.Of course we aren’t all destined for

Broadway, Hollywood or even Bollywood, but we can enjoy the fun of dancing and get a great workout to boot.

If you’re looking for new options to spice up your fitness routine in Central Oregon, you’re in luck. And, according to the local dance instructors, you’ll have fun in the process.

Don’t worry about starting a dance class if you don’t have much dance experience, says Michelle Mejaski, owner of Gotta Dance Studio and Company in Bend. Her beginner level tap, ballet, jazz or hip hop classes are great choices for adults who want to try something new.

“Hip hop has the most cardio, if you’re wanting a real workout, since it’s usually done to the fastest music; jazz is a close second, and ballet works your core strength the most,” says Mejaski. “And don’t be afraid to try tap dancing. You’re just creating rhythms with your feet.”

Perhaps you have a secret ballerina dream living inside you?

Darcy Davidson of Bend’s new Barre3 dance studio, located at the newly renovated Brightwood Mill Complex off Century Drive,

is thrilled to bring an innovative dance fitness option to the area.

Barre3 combines ballet, yoga and Pilates moves into a full-body workout set to music.

“This isn’t a choreographed dance class, but we do incorporate traditional dance moves into the workout with music” Davidson says. “And there is a strong sense of community in our classes. People get to know each other, encourage each other and become friends.”

Davidson says her experience with the Barre3 franchise in Portland changed her life.

“I was struggling with severe back pain which limited my ability to exercise,” she said. “I started going to Barre3 to strengthen my core muscles and was shocked at how quickly I saw improvement and even muscle definition. I could soon work out and even run without pain again.”

People often don’t think of belly dancing as a fitness option, but once you try it, you quickly learn about many a b d o m i n a l muscles you didn’t know you had.

“Certain muscle groups are accessed in a different way in belly dance than you see in other types of dance,” says Quinn Donnovan of Gypsy Fire Belly Dance, which offers classes in American Tribal Style (ATS) belly dance. “The muscle memory that builds up due to the movements used in belly dance creates greater identity to the core, and the dancers learn to access those muscles.”

And while fitness-related, Donnovan said belly dancing is also good for the soul.

“In the beginning, it was a fun thing to do. As I pursued it further, I found it to be a healing avenue, especially in the realm of self-esteem and body image.”

Over at Juniper Swim and Fitness Center in Bend, you can get brave with a group in the gym and try out a

variety of dance-themed cardio classes including the BALL-Y-WOOD! class, which is inspired by the Indian film tradition of infectiously expressive music.

Hoop Your Buns Off! uses hula hoops and resistance training; Nia is a “guts and grace workout” that blends dance, martial arts and yoga to provide cardiovascular and whole body conditioning; and Zumba is a Latin-inspired, dance-fitness class that incorporates Latin and International music and dance styles with a fitness emphasis.

So dance for fun, for fitness, or for inspiration, but just dance. As David Bowie says, “put on your red shoes and dance the blues.”

Gotta DANCE

Whether hip hop, ballet or belly, dance offers an effective way to spice up your workout routine.

Photos by Lyle Cox

Upper-left: Sara White (left) and Michelle Mejaski, of Gotta

Dance Studio and Company, demonstrate tap dancing.

Left: Jazz dancers (top-down) Marissa Baranoft, Tara Johnson and Nancy

Schers show their moves.

20 | Spring 2010 | U MAGAZINE

by Sondra Holtzman, for The Bulletin Special Projects

Most of us at one time or another have experienced the nightmare of chasing an essential but elusive nocturnal commodity: sleep.

We toss and turn throughout the night, our minds racing with what seems like millions of thoughts per second. Sometimes, the restlessness of a partner can add to our anxieties, decreasing the chance of reaching that coveted REM (rapid eye movement) state.

If left unchecked, lack of sleep can penetrate and affect every aspect of our waking lives, impacting physical, mental and emotional health.

“Insufficient or poor quality of sleep causes a variety of physiologic abnormalities in addition to just feeling lousy,” says Dr. David Dedrick, pulmonary medicine and sleep specialist and Medical Director of the High Desert Sleep Center in Bend and Redmond. “Not getting enough time in bed at night appears to put us at risk for diabetes and

heart disease. Poor sleep quality from conditions like heavy snoring and sleep apnea can cause heart failure and even death due to the lack of adequate airflow and oxygen to our system.”

What would be considered a good night’s sleep? According to Dr. Dedrick, a restful night’s sleep should fundamentally be restorative, providing enough recharge of the body and mind to keep you going for the duration of the day.

“Think of it in the context of a good eight hours of quality sleep at night should be able to sustain you for the next 16 hours,” he says. “Sleep should ideally be free of interruptions, loud snoring, kicking, thrashing and worrying. It’s estimated that about 25 percent of people have difficulties achieving a sufficient amount of good quality sleep on a nightly basis.”

Julie Park is all too familiar with the need for more sleep. In 2008, she was diagnosed with a condition known as upper airway resistance syndrome, where the airway is partially collapsed.

To further complicate the matter, Park was born with trachea malacia, or soft vocal chords, and believes this might have been a contributing factor to her current condition.

“I felt very fatigued for at least a year and had symptoms for many,” she says. “It was especially evident in high school. I’d fall asleep in class often, especially when reading text books.”

Park says she associated this fatigue with an accelerated collegiate academic and athletic schedule, thinking this was par for the course. Only when she began working after college did she realize her condition, coupled by poor clarity of thinking and memory, was a problem worth more in-depth investigation and attention.

Fortunately, Park sought out treatment. Each night now, Park dons a mask and receives continuous positive airway pressure from a machine called a C Pap, which supplies her with the air she needs for breathing.

“This has been a big improvement,” she says. “I’ve been on the C Pap for just over

The health impact of getting a good night’s

sleep cannot be overstated.

RestfulHealth

U MAGAZINE | Well-being | 21

two years and use the machine only at night. Brain activity can further disrupt a good

night’s sleep, resulting in chronic fatigue.Dr. Dedrick explains that one of the biggest

problems commonly experienced at the High Desert Sleep Center occur when people of all ages who are up too late on the computer, texting on cell phones or video gaming.

“All that bright light tricks the brain into making you think that it’s daytime, thus causing insomnia issues,” he said.

For those who suffer from insufficient sleep, the consequences can range from myriad medical problems to emotional distress, depression and decreased quality of life.

“I’ve always been a positive person and have not suffered from depression—just fatigue,” Park said. “All the napping in the world didn’t help.”

“Good quality sleep boosts our resiliency to stressful situations,” Dr. Dedrick says. “We’ve all been around children who haven’t had enough sleep. They get cranky and the smallest thing sets them off. In reality, we still need our sleep as grown-ups to function well.

“In the end, we’re just big babies, and if we don’t sleep well, there is definitely a price to pay, not only for ourselves but for those around us.”

Here are some indicators that can raise a red flag warning that you (or a partner) are not getting enough sleep:

• Difficulties initiating or maintaining sleep

• Sleep that is light or fractionated

• Too much movement at night, characterized by kicking and thrashing

• Heavy snoring or breath-holding spells observed by a bed partner

• Loss of the “restorative nature of sleep”

• Daytime sleepiness or feeling like you have trouble staying alert during those times you should be alert

• Frequent shifting of sleep schedules due to work or family responsibilities

Dr. David Dedrick recommends a call to the High Desert Sleep Center in Bend or Redmond if you feel your sleep is not fulfilling the need to restore the body and mind.

“One of our three board-certified specialists in sleep medicine can help you sort out why you feel the way you do,” he said.

For more information, call St. Charles High Desert Sleep Center at 541-706-6905

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FASHION FORWARD

You’re wrapping up another Friday afternoon in the offi ce and you deserve to dive head-fi rst into the weekend.As you put the fi nishing touches on another work week, your best friends are already gathering at a local restaurant for wine, tapas and to game plan for the evening’s art walk. No time to change; they’re alreading texting you.Thankfully, on this morning you armed yourself with a wardrobe that’s versatile and ready for any occassion the Central Oregon lifestyle could present.“This is a common request from customers seeking advice in select-ing a work-to-weekend wardrobe,” said Cindy Whitecotton, owner of Ina Louise in downtown Bend with her sister, Molly McCallum. “Our

specialty is helping customers defi ne their individual styles by taking top trends and blending them with basics to get the most versatility from their wardrobes.”For women seeking this level of versatility in their clothing while

remaining current, Whitecotton and McCallum of-fers the following suggestions:

• Take a pair of basic chinos or a skirt and a cami. Add a sheer print blouse or a three-quarters-sleeve wrap top for a professional look.“Then replace the blouse/top with a linen jacket and colorful scarf when you’re ready to play,” McCallum said.

• Mix up your dressy and casual. “Wear a dressy blouse with your jeans or wear a cotton T-shirt with your fl oral skirt, and you’ve got a look that’s appropriate for just about any occassion,” said Whitecotton.

• Skirts make a great transition item from dressy to casual. Styles for spring are right at the knee, updated A-line in stretchy cotton knit, denim and fun fl orals.

Additionally, Whitecotton and McCallum offer the following top trends for spring:

• Add a hot color like coral or tangerine.• Pop basics with a print scarf.• Update your white blouse with a ruffl e.

• Add boyfriend jeans as your weekend denim.• Add a pair of ruched leggings under tunic tops and dresses.• With your wardrobe, include over-sized sunglasses in a fun color.

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U MAGAZINE | Image | 23

From a stroll to a 5K, these stylish items and accessories will keep you comfy and dry and provide direction while you’re training on the trail.

Take a WalkHigh Desert Life Styles

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2

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1. P.R.O. Barrier Lite Jacket by Pearl Izumi: This jacket provides lightweight wind protection and

water resistance with elasticized grip material at the hem to keep it from riding up. $80

2. Torrent Sunglasses by Tifosi: Features polycarbonate de-centered lenses

for clarity and “Glare Guard” glare reducer to decrease eye fatigue while providing UVA

and UVB protection. $59.95

3. Women’s Sport Top by Patagonia: This top offers the support of a sports

bra without the added layer. The princess style bodice allows for flowing movement of the fabric and flatters the

figure. $49

4. Profile-Lite Low-Profile Hydration Pack:

Includes a 16-ounce BPA-free bottle and a large ballistic zip pocket

to store small necessities. Clips onto the waist and is designed for bounce-free comfort during your

workout. $35

5. Nuun Active Hydration Electrolyte-Enhanced

Sports Drink Tabs: Drop one of these tabs into

your water bottle for flavorful, carbohydrate-free hydration. One tube

will provide 12 bottles for your workouts. $6.50

6. Moben Sleeves: Provides UV protection to arms during warm and cool weather.

$34

7. Multiuse Skirt by Patagonia: The skirt is made with breathable, water-resistant fabric and has a

sewn-in short for comfort and confidence. $55

6

24 | Spring 2010 | U MAGAZINE

8. Cascadia Trail Shoes by Brooks: The Cascadia shoe provides neutral support. The sales associate at your athletic shoe store will be able to fit you with the most appropriate shoe for your foot. $100

9. Cardio Trainer for Android Smart Phones: The free version of this download allows you to record your workout by tracking time, distance, pace and calories, and maps the workout using GPS and Google Maps. Free for Adroid users, however paid upgrades are also available.

10. Nike Dri-Fit Cap: Made from a light-weight fabric that wicks perspiration. It also can be folded down and stashed in a pocket. $24

11. Trail Socks by Balega: Specialized fabric weave allows greater airflow for dry, cool feet. $10

12. Treadmaps 3-D Topographic Mountain Biking

Map & Guide: An extensive overview of trails

throughout the region is a great resource for trail walkers and joggers as well as cyclists. $7.99

Items courtesy of Fleet Feet in Bend.

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Learning how to manage stress is essential in leading a balanced and healthy life. And your op-tions for managing stress seem endless.Whether selecting a professional massage or simply soaking your feet at home, the benefi ts of sim-ple stress-relieving routines are also vast.

MASSAGE“Massage enhances the immune system by stimulating lymph fl ow, it increases joint fl exibility, it lessens depression and anxi-ety, and it promotes tissue re-generation which reduces scar tissue and stretch marks,” said Teresa Leonard, massage thera-pist at Oasis Day Spa in Bend.According to Leonard, massage therapy also releases endor-phins, which are amino acids that are the body’s natural pain-killers and pumps oxygen and nutrients into tissues and vital organs, improving circulation.“Keeping in mind that 90 per-cent of disease is stress related,

it is necessary to incorporate de-stressors into a daily lifestyle,” she said. “Whether this involves setting up monthly appointments for massage or taking stress-re-lieving remedies home with you, applying simple things into your daily life can tremendously en-hance a positive lifestyle.”

HOME REMEDIESAccording to Leonard, stress management should be a daily routine at home, too.

“Take-home remedies can be so simple yet so enjoyable,” she said. “A hot bath with candle lighting and your favorite music does wonders for the mind, body and spirit.”Daily exercise can leave you feeling refreshed, Leonard said, and incorporating aromatherapy - whether it’s a few drops of your favorite essential oil into your bath or several drops into hot simmering water on the stovetop, fi lling the room with sweet aro-ma - can further enhance a per-son’s health and wellness.“Even a couple of drops into a tissue and taking some deep breaths as you sniff the tissue helps ease tensions,” she said.Applying self treatments may not be as enjoyable as receiv-ing them from a professional, but they can be just as effec-tive.“When you think about the fact that there are 7,800 nerve endings in each foot, you may start to

believe that rubbing your ownfeet after soaking them in hotwater ... might really be benefi -cial and stress relieving,” Leon-ard said.The number of stress reliev-ing remedies options are end-less. The hard part, according to Leonard, is incorporating them into your daily life and stickingto the regimen.

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26 | Spring 2010 | U MAGAZINE

Central Oregon’s Katie Stearns is a rarity

in the horseback archery world

The FlyingDuchess

by Kathy Oxborrow, for The Bulletin Special Projects

“The Flying Duchess,” as 24-year-old Katie Stearns is known in the

horseback archery world, medaled each of the four years

she competed in the South Korean International

Horseback Archery Competition. Watching her

long flowing red hair whipping in the wind as she shoots

arrows atop her racing horse, you understand how she got the name. She is a

rarity in this male-dominated sport.

Photos by Lyle Cox

U MAGAZINE | Achieve | 27

No one in her family rode horses, but after riding a neighbor’s horse at age two she says she became addicted to riding.

“When my parents would ask me what I wanted for birthdays and Christmas, it would always be, ‘A horse, a horse!’” she said.

When her mom remarried she knew her step dad was trying to gain favor with her so when she saw a horse-for-sale flyer at the Sunriver Post Office she made her move. She talked her mom and step dad into buying the horse that day. At age 11, Katie’s dream had finally come true.

Katie’s love of history and horses led her to mounted archery. “I just love anything old,” she said.

Shooting arrows from speeding horses dates back to early civilization. The European and Asian cultures honed their skills during warfare and hunting. The North American Comanches were also very skilled at mounted archery.

Its modern revival, usually accompanied by medieval marital arts, includes elaborate clothing, swords and spears, all of which will be on display in October at an international competition right here in Bend, Oregon.

Competitors from South Korea, Germany, the United Kingdom, Brazil, Mongolia and Poland are expected to compete in six events. There’s the single shot, where a rider has 15 seconds to run a 120-meter course and shoot from

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28 | Spring 2010 | U MAGAZINE

the side at one target. In the double shot, also a 15-second, 120-meter course, a rider shoots at a target in front and then turns and shoots from the back at another target while galloping at breakneck speeds. The serial shot is 150-meter course in which the rider has 20 seconds to send a speeding arrow at five targets.

The last event is called a Mogu. A rider chases a ball pulled by another rider and shoots at it. Marks on the ball are scored by how many times, and how well you were able to hit it. In addition to a single

rider, the Mogu competition is also presented with two riders and as a team.

In between competitions at the Bend event, there will be medieval martial arts exhibitions. Riders and horses in full warhorse regalia will demonstrate medieval combat and Warm Springs Tribal members will be setting up tents and performing native dances.

Katie and Holm Neumann are organizing the event, which will be held at Holm’s Central Oregon ranch. Holm, a semi-retired orthopedic surgeon, who breeds Brazilian Marchador horses and also competes internationally, was Katie’s first teacher. They both sit on the board of the Mounted Archery

Association of the Americas, a Pan American organization devoted to promoting and supporting mounted archery.

“I could see Katie was a natural at mounted archery the first lesson I gave her,” Holm said.

As a college graduation present to herself, Katie spent two weeks in Mongolia, living with a nomadic herding family in a Ger, a round, felt-lined tent structure also called a yurt. “I milked cows and helped turn the milk into butter and yogurt,” she said. Riding the Mongolian gaited horses, she helped move a herd of 500 to 600 horses to water and back everyday.

Katie will compete again in August at the 2010 Korean International Horseback Archery Competition. When she first started competing, the Korean Masters didn’t quite know what to make of her. “The Masters consider me part of their family now,” she said. She is moving to Korea for at least six months to further her riding and martial arts skills and learn horseback acrobatics following the October competition in Bend.

Katie doesn’t plan to use her University of Oregon Anthropology degree, but instead intends to follow her passion of communicating with horses. Last summer she apprenticed with Terrebonne horse trainer, Clint Surplus who practices natural horsemanship. “He told me I was more of help than a nuisance, so I am going back this summer,” she said with a big grin on her face.

After returning from Korea, Katie plans to make a living at giving riding lessons, teaching mounted archery and training horses. “If I know I’m going to work with horses I wake up happy,” she said.

“When my parents would ask me what I wanted for birthdays and Christmas, it would always be, ‘A horse, a horse!’”

optimafootandankle.com

U MAGAZINE | Achieve | 29

Nearing Retirement?GIVE YOURSELF A FINANCIAL CHECK-UP

As you approach retirement, you will quite likely be assessing your financial situation to determine if you have saved and invested enough to afford a comfortable future. Generally, financial professionals advise that to maintain your current lifestyle, you will need approximately 70 to 80 percent of your current annual income each year in retirement, although your own situation may differ based on your personal goals and finances.

Taking an in-depth look at your finances and an inventory of your retirement funds approximately five to seven years before retiring will give you time to make adjustments to help you meet your goals when retirement time comes around.

Will I Have Enough Retirement Income?

Generally, retirees turn to these sources of income: Social Security benefits; earnings (including part-time jobs); personal savings and investments, including IRA accounts or additional employee savings plans; and company retirement plans.

According to the Social Security Administration, Social Security may account for only about 40 percent of your income in retirement. Personal investments and savings, company retirement plans and other sources will have to make up the remaining portion of your income—about 60 percent.

After calculating your projected retirement income, you also need to examine your current expenses and determine which items will increase or decrease, which will be eliminated and which will be added after you retire. By reviewing this information early on, you can develop a sense of whether you’ll have the necessary income to cover your expenses once you retire.

Compare your expense calculations with your projected sources of income and determine whether you will have a surplus or a deficiency. At the same time, determine at what point in retirement you will need to begin drawing on your retirement plan assets. If, after comparing your expenses with income, you have a surplus, you are on the right track to enjoying a comfortable retirement.

However, if you note a deficiency, you can make decisions now to help ensure that you will have a relatively comfortable retirement later on.

Should I Adjust My Asset Allocation Strategy?

Having a good understanding of investing becomes more important as you approach retirement. Examine all the investments available through your retirement plan and determine into which category—stocks, bonds or cash equivalents—each of them falls.

Next, assess your level of risk. As people prepare to retire, they generally want less risk in their investments than in the past. Since your income from employment will have stopped or decreased considerably and your assets may be invested over a shorter period, it may be more difficult to recover from loss. Therefore, you may want a lower-risk investment strategy than before.

Whether you intend to use your money over a relatively short period or spread it out through your retirement is another important factor.

Important Points to Consider

There is no set asset allocation strategy that works for everyone. Before determining which strategy best fits your personal situation, keep in mind that different people have different financial resources and expectations regarding how long they will be in retirement. Therefore, individuals have different risk tolerances and investment horizons.

And remember, no matter what asset allocation strategy you choose, there is always some level of risk and no guarantee that you will not experience a loss.

Also keep in mind that you need to look at your holdings as a whole. Consider your personal accounts, retirement accounts and any additional sources of retirement income that you may have. By planning the

entire picture, you will be better able to develop a portfolio that reflects your immediate and long-term goals.

Your financial advisor can help you determine if your strategies are on the right track toward a secure retirement and help you find ways to maintain your position or work toward your goals.

Financial Adviceby Morgan Stanley Smith Barney LLC, Courtesy of Christine M. Schroeder, for The Bulletin

Christine M. Schroeder is a Financial Advisor at Morgan Stanley Smith Barney located in Bend. She may be reached at 541-617-6015 or 800-432-0500, or on the Web at www.fa.smithbarney.com/schroeder

Morgan Stanley Smith Barney LLC and its affiliates do not provide tax or legal advice. To the extent that this material or any attachment concerns tax matters, it is not intended to be used and cannot be used by a taxpayer for the purpose of avoiding penalties that may be imposed by law. Any such taxpayer should seek advice based on the taxpayer’s

particular circumstances from an independent tax advisor. ©2009 Morgan Stanley Smith Barney LLC. Member SIPC.

30 | Spring 2010 | U MAGAZINE

What to do... U Magazine’s selection of upcoming events to definitely include on your “must do” list.

Family:Saturday-Sunday, April 17-18BEND SPRING FESTIVAL: A celebration of the new season with art, gardening, live music and food and drinks; free; Sat. 11 a.m.-10 p.m.; Sun. 11 a.m.-6 p.m.; NorthWest Crossing, Mt. Washington and Northwest Crossing drives; 541-389-0995, inquiry@c3events.com or www.c3events.com.

Arts:Fridays, May 7 & June 4FIRST FRIDAY GALLERY WALK: Event includes art exhibit openings, artist talks, live music, wine and food in downtown Bend, the Old Mill District and NorthWest

Crossing; free; 5 to 9 p.m., and until 8 p.m. in NorthWest Crossing; throughout Bend.

Saturday, April 10ART FOR A CAUSE: Local artists showcase their work; with desserts and champagne; a portion of proceeds benefits MountainStar Family Relief Nursery; free; 6-9 p.m.; Nancy P’s Baking Company, Bend; 541-322-6820 or www.mountainstarfamily.org.

Theater:Through April 24“COUPLE DATING”: Susan Benson directs the play by Bend actress and playwright, Cricket Daniel; adults only; $20, $18 students and ages 62 and older; 8 p.m., 3 p.m. on

Sundays; 2nd Street Theater, Bend; www.2ndstreettheater.com; 541-312-9626.

Monday, April 12“BACKWARDS IN HIGH HEELS”: Innovation Theatre Works presents the play by Jim Henry about a couple that dance their way through war, peace, fame and fortune; $5; 7 p.m.; Bend Performing Arts Center, 541-977-5677.

Just Unwind:Sunday, April 18“BROADWAY BY REQUEST”: Tony-winning actress Betty Buckly presents backstage stories and distinctive songs in her one-woman show; $35-$40; 7:30 p.m.; Tower Theatre, Bend; 541-317-0700.

WOMEN IN BUSINESS OWNERS& PROFESSIONALS

U Pick:Friday & Saturday, May 7-8KATHRYN STOCKETT: The author of “The Help” speaks about her work; part of the A Novel Idea ... Read Together program; free, but a ticket is required; Friday, 7 p.m., doors open 6:30 p.m., Tower Theatre, Bend; Saturday, 1 p.m., doors open 12:30 p.m., Redmond High School; 541-312-1031.

Sanna Phinney, Certified Exchange Specialist®

At 1031 Asset Exchange, Sanna helps her clients make the most of their investment using the fi nancial advantage of a tax-deferred exchange. Her business has been built upon uncompromising honesty and integrity. Sanna instills peace of mind to her clients by providing security features such as qualified escrow accounts, as well as, E&O insurance. Next time you need 1031 exchange services contact Sanna for your complimentary consultation.

541-388-103186 SW Century Drive, #338 • Bend, OR 97702

www.1031ae.com • sanna@1031ae.com

Barbara A. Rumer, CFP®, OwnerFee-Only Financial Planning; Investment Planning; RetirementPlanning. Unbiased advice from Barbara A. Rumer, CFP.® As a fi nancialadvocate, coach and guide for two decades, I have providedtimely, unbiased advice to people in all stages of life. By chargingyou an hourly consultation fee, I have no confl icts of interest and offerfocused, individually tailored solutions. Whether simple or complex, Iempower you to make the best fi nancial decisions possible.

BARBARA A. RUMER, CFP®, LLCA Fee-Only Financial Planning Firm

541-330-3938www.rumerfinancial.com

1592 NW Remarkable Dr, Bend, OR 97701

541-848-10602736 NW Crossing Drive, #140

Bend, OR 97701

Catherine LundbergCatherine graduated from Vidal Sassoon Academy in Los Angeles in 1982. Previously the owner of her own salon business in Santa Barbara for 21 years, she was also the house stylist for La Belle Modeling Agency. Catherine takes one client at a time allowing her to focus completely on your needs. She considers your lifestyle, body structure and facial features to create a look tailored just for you. Catherine listens carefully and gives helpful suggestions resulting with a finished hairstyle that’s exactly what you want.

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541-617-160163032 Lower Meadow Drive, Suite 100

www.HansmannAndSons.com

Julie Hansmann, Co-owner of Hansmann & Sons Construction

Julie and her husband Steve started their custom home building company 31 years ago. Their key to success is excellent communication with their clients. They really listen to their client’s desires and accommodate their needs. Hansmann & Sons has not had an unhappy customer in 31 years, now that’s great customer care! Please visit our web site at www.HansmannAndSons.com or call the Hansmanns at:

U MAGAZINE | Achieve | 31

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