reflections: april 2016

GREAT AMERICANROAD TRIPS

42Travel the country via its highways and byways

nutrition tips for happy

travels

member profile: man of iron

exercises for the frequent

flyer

world’s most extreme

adventure races

how well do you move?

NineAPRIL 2016

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4 | april 2016 reflections

THE GREAT AMERICAN ROAD TRIP

Touring the country via its beautiful and daring

highways and byways.

20•

42•

36•

EXERCISES FOR THE FREQUENT FLYER

Personal trainer Christin Tercek shares tips for working out when

you’re on the road.

MAN OF IRONBellevue Club member Jeff Crosby is a 19-time Ironman in pursuit of

number 20.

INSIDE april 2016

“All glory comes from daring to begin.”-Eugene F. Ware

photo by darren hendrix


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10 UPFRONT | 12 CA LENDA R

66 CLUB R EFLECTIONS | 74 BR A IN TR A INING

Departments

30TRAVELING THE OREGON WINE TRAIL

Bottle talk: circling wagons with Oregon’s pinot pioneers.

50HOW WELL DO YOU MOVE?

Movement specialist and Bellevue Club trainer Derik Broadnax would argue not well enough.

58NUTRITION TIPS FOR HAPPY TRAVELS

Bellevue Club registered dietician Wendy Caamano shares travel nutrition ideas.

18•

26•

INSIDE april 2016

16•

RECIPROCAL CLUBA monthly spotlight

on one of Bellevue Club’s sister clubs.

GOING AGAINST THE GRAIN Try these three foods that add

variety and nutritional benefits to your diet.

FORAGING FOR SURVIVAL Adventures in the Pacific

Northwest pose inherent risks. Be prepared with these tips.

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he thing I love most about the concept of adventure is it can be as grand or simple as you want to make it. You can get a thrill from taking a short hike down a beautiful trail starting right in your

neighborhood, or you can hop a plane and head around the world for an exotic experi-ence. No matter the scale, the Travel and Adventure Issue is packed with ideas and helpful tips for your next trip. Reinventing a piece of Americana, travel writer Haley Shapley explores the idea of American road trips by highlighting nine different highways—including a few right here in the Pacific Northwest—that are sure to stun. Read the details on page 42. For those adventurers whose idea of a good time includes bold food and fine wine, heed the advice of wine and dining enthusiast Julie Arnan. She suggests taking your sense of adventure with you on a short trip down to Oregon. You can read her thoughts in “Traveling the Oregon Wine Trail” on page 30. If you have already booked a ticket to a faraway place, there are also articles to help you counteract the physical toll traveling can take on your body. Bellevue Club trainer Christin Tercek gives excellent exercise tips for the frequent flyer using a suitcase or small pieces of equipment you can easily fit into it. See her plan on page 20. And dietitian Wendy Caamano provides nutrition tips for the road on page 58. Whether you are headed just down the road or to a new country, I wish you safe and happy travels.

MANAGEMENT STAFFPresident S. W. ThurstonClub Manager Mark OlsonFinancial Manager Jeff OhlstromHotel Manager Jerry StotlerExecutive Chef Chris PetersonHuman Resources Director Donna GrayCommunications Director Bonnie TankovichMembership Director Carissa RitterTennis Director Brian NashAquatics Director Connor EdenRecreation Director Jill ClarkAthletic Services & Spa Director Katie Wallis Head Swim Coach Nate O’BrienFitness Coordinator Tricia BetensonCatering Director Jill Parravano

CONTACTbellevue club425.455.1616 | bellevueclub.com

athletic services425.688.3177

hotel bellevue425.454.4424 | thehotelbellevue.com

HOURS OF OPERATIONhotel bellevueClub Concierge Desk24 hours a day, 7 days a week

athletic facility5 a.m. to 10:30 p.m.* Monday-Friday6 a.m. to 10:30 p.m.* Saturday6 a.m. to 8:30 p.m. Sunday*Subject to change, depending on scheduled events. The pool closes at 10 p.m. Monday-Saturday.

REFLECTIONS MAGAZINEVOLUME 32 ISSUE 10 www.BCreflections.comeditorLauren Hunsberger | 425.688.3162

art directorBonnie Tankovich | 425.688.3194

advertisingEric Nienaber | 425.455.9881

display advertisingTo receive a rate card and media kit, please call 425.455.9881 or visit www.bcreflections.com

classified advertising425.688.3162

BELLEVUE CLUB REFLECTIONS (ISSN 1096-8105) is published monthly by the Bellevue Club, 11200 S.E. 6th, Bellevue, WA 98004. Copyright 2015 by Bellevue Club. All rights reserved. Reproduction in whole or in part without express written permis-sion is prohibited. Publication number 715390. Periodicals postage paid @ Bellevue, WA, and ad-ditional offices. Editorial, Advertising and Circula-tion Office: P.O. Box 90020, Bellevue, WA 98009 (mailing address); 11200 S.E. 6th, Bellevue, WA 98004 (street address); telephone 425.455.1616. Produced by Vernon Publications, LLC, 12437 N.E. 173rd Place, Second Floor, Woodinville, WA 98072. POSTMASTER send address changes to BEL-LEVUE CLUB REFLECTIONS, 11200 S.E. Sixth St., Bellevue, WA 98004.

Lauren Hunsberger, Editor


T

LETTER april 2016

THE Travel & ADVENTURE ISSUE

photo by eva blanchard


CONTRIBUTORS

s someone who spends a large percentage of my active life here at the Club, I enjoy experiencing many types of competition such as a match on the tennis courts, five-on-five in the basketball

gym or a game to 10 on the air hockey table in the game room. As manager of Hotel Bellevue, I get to experience competing in another form, the vying for visitors traveling to Bellevue and the Pacific Northwest each and every day.

On the fierce playing field where we engage our competitors—the best of the best in the hotel industry—we present our hotel game strategy as a peaceful, relaxing, resort-like destination for savvy travelers. The anchor of our game plan is good old-fashioned customer service, and it seems to be working.

Guest loyalty is the ultimate reward in the hospitality game, and we are proud to know on any given day more than 50 percent of our hotel guests have chosen to stay with us at least one other time before. This accomplishment is measured against an industry experience closer to just 20 percent.

In addition, our top ranking for full-service hotels on the Eastside is a trophy we do not take for granted. No small feat for a small, independent property that relies on strategic advertising placement and communication to position ourselves properly in the market.

In the end, our success comes from our guests, who are often family and busi-ness colleagues of Club members. Unsolicited positive feedback through reviews helps us with our ongoing game plan to provide exemplary customer service and comfortable accommodations. As we look ahead to new competition arriving in the market, you can be assured that your hotel team is prepared to represent the Club well and maintain a top position in a highly competitive environment.

Jerry StotlerHotel Manager

CONTRIBUTORS

A

UPFRONT april 2016

J U LI E A R NA NJulie Arnan spe-cializes in stories o n l i f e ’s g o o d stuff—food, wine, travel and cul-ture. Follow her a d v e nt u r e s o n

Instagram @JulieArnan. SEE JULIE’S

WORK IN “TR AVELING THE OREGON

WINE TRAIL” [PAGE 30].

COMPETITION: A situation in which someone is trying to win something.

photo by michael matti

K AT H E R I N E C H A RT E R S Reflections intern Katherine Charters is a Se-attle native who lives for writing, r u n n i n g a n d a

good cup of coffee. SEE KATHERINE’S

WORK IN “FORAGING FOR SURVIVAL”

[PAGE 26].

DA R R E N H E N DR I XDarren Hendrix i s a f r e e l a n c e photographer liv-ing and working in Seattle. He’s a California trans-

plant by way of San Francisco and Los Angeles. When not working, you can find him camping or sipping on one of the Northwest’s delicious microbrews. SEE DARREN’S WORK IN “HOW WELL

DO YOU MOVE?” [PAGE 50].


What sets one financial advisor

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Ameriprise Financial cannot guarantee future financial results. The initial consultation provides an overview of financial planning concepts. You will not receive written analysis or recommendations. The Compass is a trademark of Ameriprise Financial, Inc.These listings are based on data compiled by many of the nation’s most productive advisors, which is then submitted to and judged by Barron’s®. Key factors and criteria include: assets under management, revenue produced for the firm, regulatory and compliance record, and years of professional experience. Barron’s® is a registered trademark of Dow Jones, L.P.; all rights reserved. Investment advisory services and products are made available through Ameriprise Financial Services, Inc., a registered investment adviser. Ameriprise Financial Services, Inc., Member FINRA and SIPC.© 2016 Ameriprise Financial, Inc. All rights reserved. 1405678ACMR0216

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COMMUNITY EVENT

SEATTLE URBAN TREK, APRIL 23Sign up for the team adventure race that combines running (or walking) with cognitive challenges in a fun downtown setting. For more information, visit seattlesports.org/site628.php.

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APRIL 2016


CALENDAR bellevue club

RECREATION AQUATICS MEMBER EVENTS FITNESS TENNIS FOOD & BEVERAGE



Water Runner Ladies’ Tennis Night

Yoga for Golf Men’s Tennis Night

Winter Men’s Basketball League

Mixed Doubles Night

Inflatable Obstacle Course

WEEKLY EVENTS

SPECIAL EVENTS

For more information about programs listed on the calendar, please visit members.bellevueclub.com.

01Family Gym Night

22Family Gym Night

15Kids’ Night Out: CandyLand

Art & Wine in the Atrium

23Meditation Workshop: Oasis for the Mind

30Junior Tennis High performance Camp

29Two-Day Doubles Tennis Camp Begins

24Yoga for Beginners

04All-sports Camp

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RECREATION AQUATICS MEMBER EVENTS FITNESS TENNIS FOOD & BEVERAGE


BELLEVUE CLUB newsfeed

Bellevue Club-Central Park TournamentFebruary 4-14, 2016

Men’s 3.5: Chris Scalzo, runner-up, Matt Powers,

champion

Men’s Open: Thomas Bowden, runner-up, Greg Skaggs,

champion

Women’s 3.0: YoungHae Chu, champion, Heather McEAchran,

runner-up

Men’s 4.0: David Feller, runner-up, Javid Sagafi,

champion

Women’s 3.5: Sarah Mejlaender, champion, Cathy Long,

runner-up

MIXED 7.0: BHANU AND SARIKA PUROHIT, CHAMPIONS, MARIA AND BILL SKILTON, RUNNERS-UP

WOMEN’S 3.0 DOUBLES: SUZANNE SCALZO/HEIDI SCALZO, CHAMPIONS, PEGGY ELLIS/CHAIRUNA ANTONO, RUNNERS-UP

MEN’S 3.5 DOUBLES: JUAN VEGARRA/MIKE DURAND RUNNERS-UP, CHIP SIMPSON/JAMES TURSA, CHAMPIONS

MEN’S 4.0:JOHN YOU/RANDY GERTH CHAMPIONS, KENT LUNDGREN/BARRY KATZ, RUNNERS-UP

MIXED 8.0: MIKE COSTELLO/LYDIA SUN CHAMPIONS, KELLY EDWARDS/

DAN HALOS, RUNNERS-UP

Mixed 6.0: Paul Whittier/Trista Campbell, champions, Jill and Rick Hancock,

runners-up

Men’s 3.0: Alex Burlingame, runner-up, Jack Fredrickson, champion, Peter Schaffer,

runner-up, Aaron Cooley champion

John Hall/John Minkove (not pictured) runner-up, Kaiser Londo/John Loy,

champions

Molly Lammers, runner-up, Christina Bowden, champion


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THE AMERICAN CLUB(S)

RECIPROCAL CLUB april 2016


Whether in Tokyo or Taipei, to enjoy all the fitness, social and dining comforts of a health club, head to one of four American Clubs in Asia. From teppanyaki restaurants to steam rooms, the American Clubs provide diverse cultural experiences for business travelers and vacationers alike.

SINGAPORELocated in Singapore’s core business district, the American Club is a sophisticated sanctuary of distinct American culture. Relax in the full-service sên spa, be innovative in the arts, dancing and photography classes, or break a sweat at the state-of-the-art Fitness Centre. For more information, visit amclub.org.sg.

TAIPEI, TAIWANBetween world-class athletic coaching, sumptuous steam rooms and an alfresco restaurant of Mediterranean cuisine, the American Club Taipei lives up to its reputation as a high-class international community, offering space for camaraderie, sports, entertainment, relaxation and exceptional dining. For more information, visit americanclub.org.tw.

TOKYO, JAPANMembers from more than 50 different countries encourage this American Club to have a diverse array of cultural, business and recreational activities. In addition to a rooftop pool, a bowling alley, golf simulators and premier gym facilities, the club offers excursions to cultural sites and landscapes in Japan and other surrounding countries. For more information, visit tokyoamericanclub.org.

HONG KONGWith a Town Club overlooking Victoria Harbor and a Country Club on the cliffs above Tai Tam Bay, the American Club in Hong Kong supplies travelers with high-quality fitness opportunities whether in town for business or vacation. Members are entitled to use golf facilities at premier China resorts and a private box at the Happy Valley Racecourse, world-famous horse-racing site. For more information, visit americanclubhk.com.

w r i t t e n b y k a t h e r i n e c h a r t e r s

THE AMERICAN CLUB(S)

BLACK RICEReserved for ancient Chinese emperors and royalty because of its rarity, black rice, also known as forbidden rice, has superior health benefits. The unusual color results from a high amount of anthocyanins, antioxidants responsible for reducing inflammation. In comparison to its white counterpart, black rice is packed with minerals, like iron and zinc, and vitamins for a healthy immune system. Add some color to your plate in a salad or as a side dish for a new experience with an old grain.

COFFEE FLOURForget brewing or roasting for a caffeine buzz, coffee flour is a trending ingredient in breads, pastries and pasta because it is gluten-free and packed with antioxidants and minerals. Even to a Seattleite the thought of coffee flour pasta sounds bizarre, but the taste is mildly nutty and fruity—not like the familiar bitter bean in your morning brew. This is because the flour is made from green coffee beans, barely roasted, which leaves 100 percent of the antioxidants intact. Coffee flour can also be created using the fruit pulp discarded from the bean during harvest, decreasing environmental waste. Regardless of the process, coffee flour contains a compound that slows sugar absorption in the body, making it an ideal ingredient in breads and pastries. Swap 10 to 30 percent of the flour in a recipe to coffee flour for the boost of caffeine and antioxidants.

KOJIUsed to make miso, soy sauce, mirin and sake, koji is a Japanese rice injected with a naturally occurring fermentation culture, Aspergillus oryzae. The resulting flavor of koji can be compared to MSG, but without any salt, sugar or oil, koji is the natural alternative for a unique taste. When used in the creation of miso, koji increases levels of isoflavones, which prevent cancer development. Experiment with koji rice by whisking into vinaigrettes, tossing with vegetables before roasting or using as a marinade for chicken and seafood.

going against THE GRAIN

DINING april 2016



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TRAINER OF THE MONTH april 2016

EXERCISES FOR THE FREQUENT FLYERWhether you’re traveling to the beautiful beaches of California, embarking on an adventure in Africa or jet-setting to Europe on business, be sure to pack these exercises from Bellevue Club personal trainer Christin Tercek, which can all be done with your suitcase or a simple, lightweight prop you can put into it.

SUITCASE SINGLE-ARM ROW

Align yourself in a lunge position with your back leg extended and most of the weight in your front leg. Angle the body to 45 degrees, making a straight line from back heel to top of head. Lock the shoul-der blades in place and retain a neutral neck. Engage your core. Grip the suitcase, holding the side handle along your ex-tended leg, and lift your elbow straight up toward the ceiling, engaging the muscles in your lats. Return arm to the extended position, keeping neck and shoulders re-laxed. Items in the suitcase add tension to the exercise, so adjust articles depending on strength and ability. > Start with three sets of 12 reps on each side.

�.#

p ho t o g r a p h y b y m ic h a e l m a t t i

bellevue club july 2015 | 21

Our same-day, Eastside-focused care ensures you’ll see a highly skil led provider right away. Our six conveniently located Primary Care clinics and three Urgent Care clinics are open 7 a.m. to 11 p.m., seven days a week. To learn more, visit overlakehospital.org/clinics.

THE DOCTOR CAN

WE MEAN NOW.SEE YOU NOW. REALLY,


FITNESS continued

PLANK SERIES

Start in a plank with your elbows resting on the ground and aligned directly below your shoulders. Your shoulder blades should be locked in place (to avoid shrugging the neck) and head in a neutral position with the gaze looking slightly for-ward. Keep the hips approximately shoulder height. Engage the muscles in your legs and core and hold. Moderate the exer-cise by dropping knees to the ground, and never work through back pain. > Start by holding for 30 seconds.

VARIATION 1: Alternate lifting one foot off the ground six to 12 inches by squeezing glutes and hamstring of lifting leg. Be sure to keep the hips level and stable without rolling or shift-ing alignment. > Start with three sets of 20 reps on each leg.

VARIATION 2 (NOT PICTURED): Alternate reaching forward with your arms and tap your fingertips on the floor without disturb-ing alignment. > Start with three sets of 20 reps on each arm.

5.#

3.#

JUMPING LUNGES

Start in a lunge position with knees at 90 degrees and core muscles engaged. Position your arms opposite of legs, el-bows also at 90 degrees. Jump equally from both legs, switching feet and arms in transition, and land with oppos-ing leg and arm in start position. > Start with three sets of 20 reps.

MONSTER WALK WITH TUBING

Stand on the tubing with feet slightly wider than hip width apart. Crisscross the tubing to make an X and pull your hands up to hip bones to provide tension. Leading with the side of your foot, step wide laterally without sliding, thinking about driving your heel into the ground as you step. Then, bring the other foot back to the start position without bringing feet completely back together. Keep continuous tension. > Start with three reps of 10 steps down and back.

4.#

�.#

For more exercises visit bcreflections.com or e-mail [email protected].

SUITCASE REVERSE LUNGE WITH TORSO ROTATION

Engaging your core, lift the suitcase to chest height. Step back into a lunge with one foot, and rotate your torso toward the direction of your front leg. Continuously engage the core. The front knee should be above your shoelaces, and both legs should be at 90 degrees. Align legs hip width and keep your knees from shifting as your torso rotates. > Start with three sets of 10–12 reps per leg.

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From dehydration to stings and scratches, venturing into the wild of the Northwest involves inherent risks. Be prepared for emergency situations before entering the backcountry by knowing the natural resources available and how to properly identify them. The following foliage could possibly save your life in a sticky situation.

OREGON GRAPEIdentification: Oregon grape is an evergreen shrub found in forest or open areas in low to middle elevations. The shiny dark-green leaves resemble holly with five to seven spiny points. In late summer, berries appear blue with a waxy, whitish film.

Abundantly found in the Northwest, the fibrous orange-yellow root of Oregon grape has medicinal properties that can relieve suffering on the trail. Consume the root or young leaves of Oregon grape when drinking water from a questionable source without a filter. The roots contain berberine, a strong antimicrobial, which can kill bacteria like giardia or other waterborne pathogens. The berries are also edible either raw or cooked.

FOR AGI NG FOR S U RV I VA L


SWORD FERN Identification: An evergreen ground cover found in moist areas, sword fern has sword-shaped fronds that grow out from a central cluster. Each frond has individual leaves that are serrated and sharp.

The itchy, burning affliction caused by stinging nettles lining the trails of the Northwest can be soothed by the equally abundant sword fern. Find a mature sword fern with powdery orange spores on the underside of the fronds and rub into the affected skin area. The dried fronds of the sword fern are also great to use for tinder in fire making.

YARROWIdentification: Found in full-sun fields and along roadways, yarrow is identified by branched stems and spear-shaped, fernlike leaves. The flat-topped cluster of white flowers makes this herb easily identifiable year-round.

Considered to be one of the oldest-known herbal medicines, yarrow was commonly used as an expectorant, pain reliever and fever reducer. In the backcountry, yarrow is most useful to staunch heavy bleeding when suf-fering from a serious wound. In addition to applying a tourniquet, create a poultice of yarrow by kneading a damp mass of leaves into a gooey ball and place on the wound. The leaves can also be used as insect repellent when rubbed into the skin.

Sources:Benoliel, D. (2011). Northwest Foraging. Seattle, WA: Skipstone.

Mariott, M. (2010). Medicinal Plants of the North Cascades. Retrieved February 8, 2016, from https://ncascades.org/discover/north-cascades-ecosystem/files/Medicinal Plants of the North Cascades.pdf

Western Sword Fern (Polystichum munitum). (n.d.). Retrieved February 9, 2016, from http://www.wou.edu/~baumgare/western_sword_fern.htm

DISCLAIMER: Do not use any plant based solely on the content of this article, which is for informational purposes only. Any reader who uses plants for medicinal purposes does so at their own risk.


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Start a conversation with us today.

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Kier WetherellProduction PartnerP: 206.963.4838 [email protected] NMLS #340922

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w r i t t e n b y j u l i e a r n a n


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he Oregon Trail conjures up images of covered wagons, gingham-clad pioneers and an assortment of hard times. And although the great westward migration of the mid-1800s is impressive, it was certainly not the first path cut across the Northwest Territories. Fifteen

thousand years ago, Mother Nature removed her finger from the ice dam corralling Allison Lake in Montana, letting loose the cataclysmic Missoula Floods. Tidal waves of water raged westward, carving the Columbia Gorge, finally coming to rest in what is now the Willamette Valley. The floodwaters carried mineral-rich silt and gravel that mixed with the native volcanic and ocean sediment soils, thus producing just the right cocktail for growing wine grapes. Combined with the elevation and weather conditions of the region, Oregon’s Willamette Valley is ideal for Burgundy-style grapes—namely, pinot noir and chardonnay. In the late 1960s and into the 1970s, a new kind of pioneer settled in Oregon, bringing grape vines up from California and beyond. Hazelnut orchards, hops fields and even turkey farms were slowly replaced with Willamette Valley’s award-winning cash crop. Today more than 600 vine-yards produce grapes for over 300 wineries. Talk about wine-tasting weekends to last for years!

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stoller family estate photo by mike haverkate


For complete luxury, look no further than the ALLISON INN & SPA in Newberg. Every-thing about this retreat encourages relaxation: luxurious spa treatments, sparkling indoor/outdoor pool with adjacent hot tub, more places to recline than time to sit, local art, in-room fireplaces, window seats and soaking tubs. Other vineyards that offer guest rooms include the cozy ranch house at ABBEY ROAD FARM (Carlton), the three vacation homes at STOLLER FAMILY ESTATE (Dayton), and an apartment and cottage at RED RIDGE FARMS (Dayton). Glamp it up at the VINTAGES TRAILER RESORT near Dayton—new and beautifully restored Airstream trailers featuring comfy beds, cruiser bikes, outdoor patios with propane grills, and a resort pool and hot tub.

There is no shortage of good places to eat in Oregon’s wine country. Many Portland chefs have smartly opened eateries south of their urban counterparts. Additionally, Willamette Valley fine-dining standbys like the JOEL PALMER HOUSE (Dayton) and the PAINTED LADY (Newberg) now have casual alter egos—the BARLOW ROOM and STORRS SMOKEHOUSE, respectively. RUDDICK/WOOD (Newberg) dishes up a side of hipster envy even to card-carrying Portlanders, while RECIPE (Newberg) serves food that embodies “the good life” with dishes featuring house-made burrata, steak tartare and a little thing called truffle-buttered duck egg pappardelle. For in-house charcute-rie and a refreshing lack of pretention, locals have patronized NICK’S ITALIAN CAFÉ (McMinnville) since 1977, making it somewhat of an institution in these parts. Travelers venturing closer to Salem should definitely make a point to visit Chef Bernard Malherbe at the CROOKED HOUSE BISTRO—his smoked meat cassoulet is out of this world!

UPCOMING EVENTS

April 2: Willamette Valley’s first-ever pinot noir

barrel auction (willamettewines.auction).

April 9–10: North Willamette Wine Trail Weekend

featuring complimentary tastings, food pairings and activities at participating

wineries (nwvintners.org)

May 1–30: Oregon Wine Month

(oregonwine.org/oregon-wine-month/)

July 29–31: International Pinot Noir Celebration turns 30!

Taste pinot, attend seminars, tour wineries and eat amazing meals prepared by

Northwest chefs (ipnc.org).

STAY

EAT

THE VINTAGES TRAILER RESORT

THE BARLOW ROOM JOEL PALMER HOUSE

the vintages photos by phreckle face photography


Hundreds of wineries, so little time. Soil, terrain and microcli-mate diversity have spawned six distinct wine regions within the Willamette Valley AVA (American viticulture area), sub-appellations known as Chehalem Mountains, Dundee Hills, Yamhill-Carlton District, Ribbon Ridge, McMinnville and Eola-Amity Hills. Each boasts dozens of wineries and vineyards. Here are a few suggestions bound to kindle a budding wine romance. Starting out up north in the Chehalem Mountains, stop for a tasting at RAPTOR RIDGE WINERY. A patio seat features expansive views of five mountain peaks. Birds of prey soar over the vineyard while guests sip the laid-back vibes of Raptor Ridge pinots. The drive out to PENNER-ASH WINE CELLARS (straddling Ribbon Ridge and Yamhill-Carlton) is deceiving—a gravel side road that seems to lead into the woods and has been known to flood when the Willamette River jumps its banks. But faith is

rewarded at the top of the hill as you round a corner and the vineyard comes into sight. The winery facility is pretty enough to be a daylong destination, and the sweeping valley views, framed by carefully cultivated flower gardens, will take your breath away. Alas, you wouldn’t want to miss nearby ADELSHEIM VINEYARD, just as beautiful with a great lineup of cool-climate chardonnay. Back in the relative civilization of the Dundee Hills, stop in at STOLLER FAMILY ESTATE, the nation’s first LEED Gold–cer-tified winery and one of the only tasting rooms with a view of the vineyard hill. Owner Bill Stoller transformed the old family property from turkey farm to a highly regarded vineyard in the early 1990s. With a dozen years of winemaking under her belt, winemaker Melissa Burr oversees Stoller’s three tiers of products from the affordably priced Estate wines to the deli-cately styled Legacy line.

SIP

STOLLER FAMILY ESTATES

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Other noteworthy stops in the Dundee Hills include DURANT VINEYARDS at RED RIDGE FARMS, certified organic Sokol Blosser Winery, and Oregon pinot noir pioneers ERATH WINERY. Across from Erath is WINDERLEA VINE-YARD & WINERY where, along with making fabulous wines, co-owner Donna Morris donates her time and wealth of business know-how to the nonprofit Salud!, an organization providing health-care access to Oregon’s seasonal vineyard workers and their families. KRAMER VINEYARDS in the Yamhill-Carlton District is another multigenerational family business. Trudy and Keith Kramer planted their first vines in the 1980s and now their daughter Kim has taken the helm as winemaker. Kramer produces one of the region’s few sparkling wines—bubbles are always a good idea in my book. Further south toward Salem, the road less traveled leads to the Eola-Amity Hills AVA. A powerhouse group of wineries are conveniently clustered toward the middle and include BETHEL HEIGHTS VINEYARD (with some vines planted in 1977!), CRISTOM VINEYARDS, the site-specific wines at St. Innocent Winery, and the fledgling WALTER SCOTT WINES (by appoint-ment only). If you spy a towering white oak on a hill, chances are you’re beholding the witness tree of WITNESS TREE VINEYARD. In 1854, the oak was marked by surveyors indicat-ing the corner of “Donation Land Claim No. 51”—a 100-acre parcel purchased by Claiborne C. Walker who arrived in the Northwest via the famed Oregon Trail. Though less scenic, many more tasting rooms can be found in the downtown sections of McMinnville, Carlton, Dundee, Dayton, and Newberg.

So you’ve sipped your way into the dreaded wine country syndrome known as palate fatigue and you’re wondering what else there is to do in the Willamette Valley . . . Get a massage at the ALLISON SPA. Then, take a nap in the spa lounge area. Or take an easy-paced bike tour down picturesque country lanes with expert guides from PEDAL BIKE TOURS. How about soaring over wine country in a hot-air balloon from VISTA BALLOON ADVENTURES? Let OREGON OLIVE MILL’S expert Libby Clow lead you in a blue glass olive-oil tasting—she will have you tasting green banana and toasted walnut skins in no time. For an endearing local experience, take the WHEAT-LAND FERRY—a two-minute jaunt over the sparsely bridged Willamette River south of Dayton. Open daily from 5:30 a.m. to 9:45 p.m., but subject to closures, so be sure to check ahead; two dollars in cash or check per vehicle. Shoppers may stroll downtown Carlton’s boutiques with a stop at REPUBLIC OF JAM, where dozens of jams, jellies, syrups and preserved fruits are available for tasting. RED HILLS MARKET in Dundee is the place to go for kitchen, home and food gifts (and lunch). McMinnville (“Mac”) is known as the big city in these parts and affords the most shops and bars—try THISTLE for a pre-Prohibition cocktail where barman Patrick will customize drinks based on your whims (or his, if you’re feeling adventurous).

photo by carolyn wells-kramer

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WINDERLEA VINEYARD & WINERY

2015 HARVEST

BELLEVUE CLUB MEMBER JEFF CROSBY IS A 19-TIME IRONMAN AND IN PURSUIT OF NUMBER 20.


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JEFF CROSBY entered his first triath-lon in haste. He was in his early 20s and about to graduate from Westmont College, ending his career in college basketball. Anxious to keep feeding his competitive edge, yet without any swim or bike expe-rience to speak of, he signed up for a half Ironman (1.2-mile swim, 56-mile bike and 13.1-mile run) with only six weeks to train. Upping the ante, the race was in 95-degree California heat. “It was the hardest of all the triathlons I’ve ever done,” says Crosby, a Bellevue Club member and Pacific Northwest native. “I went straight from basketball. It was tough. Definitely a case of I was young and didn’t know what I was doing.” Crosby finished the grueling race, and in the process learned many things. Some were practical for racing: “First, don’t start out in front in the swim if you’re not a pro-ficient swimmer—you’ll get clobbered. Also, get shorts with a chamois; bicycle seats aren’t comfortable,” he says. The last lesson Crosby gleaned from the experience is more philosophical in nature, and he has since translated it into his professional life as well as his ability to subsequently compete in 19 Ironman races (2.4-mile swim, 112-mile bike, 26.2-mile run), including six times fast enough to garner invitations to the Ironman World Championships in Kona, Hawaii.

“In that first race, I learned never to give up. It was hot; it was long. But you just keep going, mile after mile,” Crosby says. It’s evident the sentiment now echoes in other facets of his life, particularly in reference to his career as a private wealth advisor, owner of Crosby and Associates and creator of 3XEquity, an online service he likens to Zillow for the financial industry. “To me, it’s never been about just making money. The ultimate definition of success is having a vision and then having the persis-tence to get that vision,” Crosby says. And Crosby has many visions for his life. Aside from his professional aspirations, he also has a passion for coaching young basket-ball players and enjoys spending time with his three kids and wife, who are extremely supportive of his Ironman pursuits. He says all of those things take precedence over his racing. And he claims that staying fit, focused and competitive through racing improves his performance in the other areas of his life. “I have a lot of energy at work because I’m fit. I’m in a high-stress job, managing people’s money in the stock market. Next to health and family, money’s the most impor-tant thing to most people. And so I feel good during the day because I know that by 8:30 in the morning I’ve already got a lot done. It allows me to be confident, efficient with my time and prepared. Training and fitness help me with that,” he says.

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AN IRONMAN.


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1988 “Plus it helps relieve the stress. When you’re suffering on a run, you’re not thinking about the stock market. It helps me be organized, and in tune and thoughtful, not that you have to do an Ironman to be in tune, but for me, it works.” With that in mind, Crosby’s current vision for fitness is set on his 20th Ironman, another world championship in Kona in October. He earned a spot a few months ago when he beat his personal record at a race in Barcelona, Spain, with a blistering nine-hour, 22-minute time. “I’m proof that you can get faster as you get older,” Crosby, at 52, says. “Any time you can break 10 hours, it’s huge; that’s fairly elite. So it was just one of those good races; I was really zeroed in.” But Crosby is quick to point out, coming full circle to what he learned during that first race in California, that the race and the results aren’t actually the important parts. “It’s elite if someone who has never done an Ironman fin-ishes an Ironman—that’s a big deal, a way bigger deal than me doing my twentieth,” Crosby says. “Because it’s the discipline and diligence of training that is much more impressive to me, because you have to be in shape to get to the starting line. It’s more about what happens in January, in February, the early morning workouts when most people are sleeping. That’s what’s more impressive, the training required more than race performance.” But that doesn’t mean Crosby isn’t serious about competing. In fact, he’s constantly finding ways to instigate a deeper drive for his training and competitive edge. “For me, now it’s more about how competitive I can be versus just getting it done and get another T-shirt.” Crosby says he can’t envision a reason to give up racing anytime soon, and continues to learn from it. “Life’s not a dress rehearsal. Give your very best, and let the results say what they will.”


••TOURING

THE COUNTRY VIA ITS HIGHWAYS

AND BYWAYS

NINE GREAT

ROADTRIPS

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MCWAY FALLS, BIG SUR

GOLDEN GATE BRIDGE, SAN FRANCISCO FLORIDA KEYS


Sometimes it’s about the journey, sometimes it’s about the desti-nation, and in the case of these clas-sic road trips, it’s about both.

PACIFIC COAST HIGHWAYArguably the most stunning drive in all the Unit-ed States, the Pacific Coast Highway (known as the PCH) passes quaint towns, barking elephant seals, a famous mansion and plenty of spec-tacular views of the Pacific Ocean. Those views are no more dramatic than in Big Sur, a rugged 90-mile stretch between California’s Carmel and San Simeon that’s known for its hairpin turns and seaside cliffs. To get the full experience, start in Port Townsend and head south along the Washington, Oregon and California coast-lines until you hit San Diego. Highlights along the way include Olympic National Park, the Tillamook Cheese Factory (with free samples!), Redwood National Park, Hearst Castle, San Francisco, the beach towns of Southern Califor-nia and so much more.

FLORIDA KEYSAlong Highway 1 from Key Largo to Key West, make the transition from mainland Florida to the tropical islands that constitute the southern-most portion of the continental United States. You’ll have plenty of above-water vistas, but for a different perspective, put on some diving gear and check out the Spiegel Grove, a navy ship launched in 1955 that was intentionally sunk in 2002 to create an artificial reef. After you’ve worked up an appetite, seek out some local sustenance—conch fritters, fresh fish and Key lime pie are all good choices. At the end of the 113-mile road, you’ll find yourself in legendary Key West. Here, visit Ernest Hemingway’s home, where about 50 six-toed cats still roam.

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HISTORIC COLUMBIA RIVER HIGHWAY SCENIC BYWAYWhen Oregon’s Multnomah County was looking for an engineer to design a 70-mile highway along the Columbia River, they turned to Samuel C. Lancaster, known for his work on Seattle’s Lake Washington Boulevard. The project was a special, challenging one—it was the country’s first scenic byway—and was considered one of the greatest engineering feats of its time. Lancaster took the responsibility of preserving the beauty of the area seriously. “There is but one Columbia River Gorge [that] God put into this comparatively short space, [with] so many beautiful waterfalls, can-yons, cliffs and mountain domes,” he wrote. Finished in 1922, the road is still a sight to behold.

ONEONTA GORGE, OREGON COLUMBIA RIVER GORGE ROAD


HANA HIGHWAYIn the land of paradise (aka Maui), the foliage is green, the mangoes are fresh, and the waterfalls are cascading. And as you’ll find out if you embark on the Hana Highway, the roads are winding. This 52-mile route from Kahului to Hana was created with hand tools and racks up an impressive 600 curves and 50-something narrow bridges. Four-wheel drive and steel nerves are both recommended. If you’re up for the adventure, you’ll be rewarded with gorgeous black-sand beaches, swimming holes, waving bamboo, and the feeling like you’ve retreated to the real Hawaii.

DOOR COUNTY COASTAL BYWAYTake a step back in time in Door County, a Wisconsin destination marked by endless slices of cherry pie, entertaining fish boils, lighthouses standing tall on sandy beaches and small towns with big personali-ties. Get a good lay of the land by taking the 66-mile coastal byway around the peninsula. The curvy road forces you to take things slow, which fits the overall vibe of the picture-perfect communities you’ll pass through along the way. In the fall, the leaves changing color makes the drive all the more beautiful.

GORTON CREEK FALLS, COLUMBIA RIVER GORGE


Good days startwith great nights

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10000 Main St, Suite 103Bellevue, WA 98004

soaringheart.com

TEXAS HILL COUNTRY

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THEPOWER

OFNURSING

Saturday, May 14, 2016Hyatt Regency Bellevue

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O V E R � K E M E D I C A L C E N T E R

206-890-3442 [email protected]

Each Global Family Travels itinerary features educational sightseeing, cultural immersion, home stays or visits with local families, meaningful service projects, and most importantly, fun activities designed to keep all ages happy and engaged.

See website for destinations and ask about customized trips!

Cultural Tours, Yoga Retreats and More!

LEARN ~ SERVE ~ IMMERSE

Trips to Africa, China, Ecuador, India, Nicaragua & Peru

GREAT PLATTE RIVER ROADWhat do the Oregon Trail, the Mormon Trail, the Cali-fornia Gold Rush Trail, the Pony Express Trail, the first Transcontinental Railroad and the Lincoln Highway—the nation’s first transcontinental road—have in common? All followed the Platte River through Nebraska. You can travel a similar route today; area attractions include Toadstool Geologic Park, with moonscape-looking terrain; the store headquarters for outdoors outfitter Cabela’s; Fort Robinson, where Crazy Horse met his demise; and Old West–themed Ogallala, a terminus for the old cattle drives from Texas and a funnel for many of those historic trails.

CHUCKANUT DRIVEIt’s worth a tank of gas to visit our state’s very own Chuckanut Drive, a dramatic cliff-side route. The 21-mile stretch starts just north of Burlington and ends in Fairhaven, a historic community in Bellingham. Sand-wiched between the base of Chuckanut Mountain and the rocky shoreline of Chuckanut Bay, the road meanders by plenty of sights that will catch your interest, includ-ing views of the San Juan Islands on a clear day; Taylor Shellfish Farms, where you can pick up fresh oysters; and prime spots to watch migratory birds fly through. At mile marker 15, enter Larrabee State Park (Washington’s first designated state park), where beaches, tide pools and trails await. If you can time it right, sunset is a particularly beautiful time to be on the road.

TEXAS HILL COUNTRYThe Lone Star State has plenty of miles to crisscross, but some of the prettiest are in Hill Country. Start in the historic town of Gruene, home of well-known Gruene Hall, which has hosted live music and dancing since 1878. From here, take Highway 306 northwest, around Canyon Lake, to Highway 484. Cut up to Highway 32, where you’ll head west to Highway 281 into Blanco, known as the Lavender Capital of Texas. Turn left on Highway 1623 and stop by Lyndon B. Johnson State Park. From there, drive west on 290. You might want to make a short detour to Luckenbach, a tiny town with just two main buildings (a dance hall and a general store/saloon) that was name-checked in a Waylon Jen-nings/Willie Nelson song. Then go northwest to Freder-icksburg, a German community known for its wildflow-ers, cycling and many wineries.

MT. WASHINGTON AUTO ROADClimbing to the top of New Hampshire’s Mt. Washing-ton, this road is short and sweet—and steep. Rising almost 5,000 feet in less than eight miles, the road took serious effort on the part of workers, who didn’t have the benefit of dynamite or machinery in 1854 when construction began. It opened in 1861, with the first motorized ascent in 1899 (completed by Freelan Oscar Stanley, of Stanley Steamer fame). With hairpin turns, precipitous drop-offs and a non-paved portion, the route—which requires an entrance fee and is open from mid-May to mid-October—is akin to a thrill ride as much as it is a road trip. Once your adrenaline is in check, sa-vor the views from the top, and don’t be surprised if the weather changes a few times while you’re here.

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HOW WELL DO YOU MOVE?

>>

Movement specialist and Bellevue Club trainer Derik Broadnax

would argue probably not well enough.


The first time I trained with Derik Broadnax he instructed me to get on the ground and crawl. Not like a baby, more like a ninja or a large cat stalking prey. This was among other seemingly odd movements—skipping, shaking my limbs, circling my joints, playing games with sticks, jumping like a frog and hanging from a pull-up bar (not necessarily in that order)—that rounded out the afternoon.

I didn’t understand his reasoning at the time, but after training with Broadnax for a few months, I now see he was testing me, assessing all sorts of things crucial to his method of training—strength, but also joint mobility, active flexibility, balance, coordination and my willing-ness to play and have fun with movement. He is interested in all these components of physicality because he falls in line with an emerging group of trainers more accurately described as movement specialists. “If I had to boil it down, what I’m interested in is gaining control of the body,” Broadnax says. “And I like teaching people ways to do that. My training early on started with traditional strength training. That’s pretty simple, to get people stronger. But I found that’s just one way to develop the body.”


Broadnax, a Maple Valley native, began to focus on a career in personal training in high school after attending a job shadow with the player development coach for the Seattle Sonics. He went on to attend Western Washington University, earning a bachelor’s degree in exercise and sports science, and since he has worked at a variety of local training facilities and clubs, coming to the Bellevue Club in October 2015. But he says it wasn’t until just a few years ago that he started to expand his idea of fitness and what type of training the human body really needs. “As a culture, we tend to be addicted to fatigue and intensity,” Broadnax says. “For the most part, people just want to be crushed when they work out. This is not bad, but the goal of training should be to improve in a specific way, not just get tired.”

That’s not to say training with Broadnax isn’t chal-lenging; ninja crawl across the room a few times and your thighs, shoulders and abdominals certainly will burn. It’s just that the purpose behind each exercise is greater. For example, he explains the crawling, jumping and skipping drills are known as locomotion exercises. “Locomotion tends to reveal how everything is functioning as a unit. How you’re integrating all your abilities.” And that’s just a sample of the thought process behind his exercises.


“Play is huge because it’s the highest form of expressing all of your abilities. Most people don’t play enough. Kids have very little restrictions in their bodies, and as we become adults we play less and less.”


Another example is his insistence on hanging from things. “Hanging is big time; it’s so important. People who hang a lot—climbers, people into parkour—they don’t have as many shoulder issues,” Broadnax explains. “Because there’s this great thing that happens when you grip something—it stabilizes the shoulder joints. And that’s really important because nobody climbs anything or carries heavy objects anymore. There’s no necessity for it. But you also don’t want to lose that ability in your shoul-der. It’s also great for complete spinal decompression.” A big influence on his training method is the Func-tional Movement Screen (FMS). “The FMS is a screen of seven movements—the deep squat, hurdle step, in-line lunge, shoulder mobility, active straight leg raise, trunk stability pushup and rotary stability—and once I take someone through a screen, it helps me figure out if they have any painful patterns or dysfunctional patterns that need correction. Then I make lists of things they can and are currently unable to do.” Once the parameters have been set with the FMS, Broadnax talks with clients about goal setting. He says weight loss and increased strength—the two most common reasons people see trainers—are good goals, but he encourages people to think a little outside of the box. He lists being able to sit in a resting squat for 60 seconds, do a pull-up for the first time, or have the space and mobility to bend over and touch your toes as examples of good goals. “Those are just basic abilities that you should be able to do if you want to do it,” he says. “They should be thought of as basic, but they are really foreign to people in the gym.


“In the end, I want people to have more energy, be able to pick up their grandkids, be more effective for their family. I want them to be free to do what they want—strong enough, flexible enough and mobile enough to do anything they want to do,” Broadnax says. “In order to attain that you need to train a certain way.” Once clients understand and trust in his process, Broadnax might incorporate a whole host of activities to help solve movement problems and increase what he calls their “movement literacy.” These exercises include dance, martial arts, Olympic-style weight lifting, gymnastics, hand balancing and even simple playground games. “Play is huge because it’s the highest form of express-ing all of your abilities. Most people don’t play enough. Kids have very few restrictions in their bodies, and as we become adults we play less and less,” Broadnax says. “Plus it’s fun to see my clients playing and having fun. They get a positive reaction to physical activity versus just pushing and pulling weights, dead lifts and squats. That’s huge because as technology becomes more integral to our culture we don’t need to do a lot of physical stuff, and a lot of people are uncomfortable working hard physically.” Broadnax continually trains and attends workshops with movement specialists both locally and internation-ally, and he says more and more elite athletes and trainers are going in this direction that focuses on movement quality versus pure intensity. He encourages everyone who simply wants to move better to give the process a try. “I have an agenda too though; I want to work with people who want to be the best version of themselves.”

To train with Derik or for more information about FMS screening, email [email protected].


Nutrition Tips

for Happy Travels

Road trips are a wonderful way to take in the sights while en route to your destination. Unfortunately sitting for long hours can leave you feeling less than energetic. Bellevue Club registered dietitian Wendy Caamano shares travel nutrition ideas that will keep you feeling fresh and ready to explore.

1. STAY HYDRATED: It is easy to forget to drink adequate fluids while traveling. Have a fluid game plan to prevent dehydration, which can leave you feeling groggy and can contribute to travel aches and pains.

Sip as you go:

• Bring a large water bottle and fill it up when you stop for meals.

• Infuse your water with slices of lemon or lime to add variety.

•Choose flavored waters and unsweetened iced teas instead of more sugary options.


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2. EAT RIGHT: The combination of different types of foods, eating on a different schedule, and dining out frequently can leave your digestive system unhappy when traveling. Focus on fresh foods that travel well and low-sodium options to prevent bloating and sluggishness.

Go-to travel foods: •Fresh veggies and dip (hummus or bean dip)

• Whole fruit, precut and bagged

• Nuts and seeds (almonds, cashews, pistachios and sun-flower seeds)

• Nut butters to spread on apple slices, celery and carrots

• No sugar-added dried fruit

• Homemade trail mix (see recipe on the next page)

• Roasted chickpeas (see recipe on the next page)


ROASTED CHICKPEAS This snack is packed with flavor and protein. Make a large batch before your next trip and crunch away the miles.

1 tablespoon olive oil 1 tablespoon ground cumin 1 teaspoon garlic powder 1/2 teaspoon chili powder 1 pinch sea salt 1 pinch ground black pepper 1 dash crushed red pepper 1 (15-ounce) can chickpeas, rinsed and drained

Preheat an oven to 350 degrees F. Whisk the oil, cumin, garlic powder, chili powder, sea salt, black pepper and red pepper together in a small bowl. Add the chickpeas and toss to coat. Spread into a single layer on a baking sheet. Roast in the preheated oven, stirring occasionally, until nicely browned and slightly crispy, about 45 minutes.

Preparation time: 55 minutes Makes three one-half-cup servings

*Reprinted from Allrecipes.com at allrecipes.com/recipe/197683/simple-roasted-chick-pea-snack

BEST HOMEMADE TRAIL MIXThis trail mix is filled with antioxidants, quality fats and protein. Take it on your next long trip to keep you satisfied and ready to go!

½ cup roasted, unsalted or lightly salted almonds½ cup roasted, unsalted or lightly salted pumpkin seeds½ cup unsweetened, dried cherries¼ cup unsweetened, shredded coconut ¼ cup dark chocolate bar, broken into small pieces

Combine all the ingredients; mix well, and then package in an airtight plastic bag or Tupperware.

Preparation time: 10 minutes Makes 8 quarter-cup servings

*Copyright 2016, M. Capron – Bastyr Dietetic Intern, Original recipe

RECIPE IDEAS FOR THE ROAD:



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NORTH POLE MARATHONRun 26.2 miles on ice at the top of the world in sub-zero temperatures. Races held every April 9. Register for the 2017 race at npmarathon.com.

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PLAIN 100, CASCADES, WASHINGTONFor an extreme adventure in your own backyard, run 75 miles of trail and 25 miles of forest service roads in the Cascade Mountains completely self-supported on Saturday, September 17, 2016. Register at ultra-signup.com.

66 | april 2016 reflections66 | april 2016 reflections

CLUB REFLECTIONS your community. your club.

Bellevue Club Member Travel PhotosFrom India to Antarctica, members share their favorite

travel memories from the past year.

KEVIN AND CAROL ANN BROWNE, PARIS, FEB. 2016

(ABOVE) JIM MILES, THE GRAND CANYON

(BELOW) CAVE POINT COUNTY PARK ON LAKE MICHIGAN, WISCONSIN, OCTOBER 15, 2015

PATRICK AND MIRIAM GILL,CUVERVILLE ISLAND,

ANTARCTIC PENINSULA

EXPEDITION CRUISE ON THE SEABOURN QUEST

DEC. 2015

IN OCTOBER, JULIA MCLAWSEN, HER HUSBAND AND SON (KAI) SPENT A MONTH IN WEST BENGAL AND SIKKIM, INDIA. ON KAI'S SEVEN-MONTH BIRTHDAY, THEY TREKKED ALONG THE INDO-NEPALI BORDER, IN THE SINGALILA NATIONAL PARK.

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Karl Ryan, Mumbai, India

Lauren and Carter Gray, Arizona

bellevue club december 2013 | 67

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BRAIN TRAINING april 2016


ACROSS1. Elmer, to Bugs4. Millinery8. Almanac tidbit12. Combustion product13. Alternative to a mouse14. Cartoon bulb15. Milk, in a way16. Boy, to his madre17. Heist haul18. College entrance exams20. Dedicated lines22. Ernie and Bert, usually23. Matura diamond, actually27. Cry of accomplishment29. Crown twinkler30. ___ polloi31. Perfect32. Steno's need33. Criticizes34. Oktoberfest drink35. Infant fare36. Physicist Bruno37. Pie slices39. Bog composition40. Colony member41. Grandparents, e.g.44. Takes steps47. It parallels a radius49. "___ bad!"50. Anything but that?51. Like some romance novels52. Capt.'s announcement53. Street for the wealthy?54. Divorcees55. Flatfish

DOWN1. Slap on2. ___ buco 3. Belittled4. Dagger part 5. Out of whack 6. Summer shade 7. Drifted off 8. Secretary, at times 9. Goings-on10. Firm head

11. Tit for ___19. Exceptional21. Not brilliant24. Took to task25. Error message?26. Pending, as a legal decree27. Ease, as hostilities28. Argument's weakness29. Generational divide32. Stock holder?33. Way to go

35. Signature piece?36. Track events38. Like a windbag39. Dickensian denomination42. Staff roster43. Stick with a toothpick44. Polished off45. Chinese brew46. "Deck the Halls" contraction48. Calif. airport

* For answers, please visit bcreflections.com.

Working out your brain is just as important as working out your biceps, so consider this your monthly dose of cognitive strength training.

reflections: april 2016

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