NEWS FROM THE CONFEDERATED TRIBES OF COOS, LOWER UMPQUA & SIUSLAW INDIANS (2019)

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The Voice of

CLUSI

October 2019

Issue 10

Volume 20

www.ctclusi.org

NEWS FROM THE CONFEDERATED TRIBES OF COOS, LOWER UMPQUA & SIUSLAW INDIANS

Science Day 2019

Canoe Races on the Bay

Young Zhade Beers asks questions about the various basil and pineapple

plants growing in a tent under synthetic lighting in the laboratory during

Science Day 2019. Photograph by Morgan Gaines

Contributed by Janet Niessner, Tribal Resource Response Specialist

On August 16th, CTCLUSI’s Culture and Natural Resources

Department presented Science Day, an open house to showcase

department staff, skills, and equipment. Tribal Council, Tribal

members and families, government staff, and even outside agency

staff came to meet the specialists in cultural stewardship, air and

water quality, resource protection, botany, wildlife, and forestry. All

attendees were able to interact, ask questions, partake in some

food, and request to be added to more outreach efforts.

Visitors were met with salmon cooked on the spot by Tobacco

Grant Coordinator and Tribal Councilman, Mark Petrie. During

the event, Mark discussed the harms of commercial tobacco and

the traditional use of tobacco. Guests also had the opportunity to

see the native tobacco plants being cultivated by the Tribe. Mark

also explained some of the traditions around sacred tobacco while

showing native tobacco plants that are cultivated by the Tribe once

again.

Biologist and ethnobotanist, John Schaefer, displayed a live

example of an invasive European Green crab collected from Coos

Bay, and a variety of propagated plants such as Sacred Tobacco,

Huckleberry, Beaked Hazel, Wapato and Labrador tea. John also

provided samples of roasted Myrtle nuts for tasting.

Ashley Russell, the Water Protection Specialist, shared her

extensive knowledge of standard measurements of water, the

equipment used to test those parameters, and discovering nonpoint source pollution and the effects of climate change.

Daii’ Estis!

Our Canoes Lottie, Tyee E. Bowen, and Running Bear took

part in the Mill-Luck days Salmon Celebration and Canoe Races

on September 14th, 2019. The race was from one end of the

Mill Casino pier to the other end where a buoy was placed. The

first canoe race of the morning featured only our canoes; Lottie,

our traditional dugout-skippered by Vice Chairman Mark Petrie,

and Running Bear, our traditional dugout river canoe-skippered

Story continues on page 8

Story continues on page 10

Courtney Krossman skippers Canoe Tyee E. Bowen helping CTCLUSI

take first in the Womans Race on September 14th.

Photograph by Nicole Romine

Contributed by Nicole Romine, Communications Intern

Save the Date

Thirty Fifth Restoration Celebration

Saturday, October 19, 2019

Three Rivers Casino Resort Events Center 1:00 p.m.

Amanda Trail Walk

Bus will depart from Florence Outreach Office at 9:00 a.m.

See page 4 for more information

Confederated Tribes of Coos,

Lower Umpqua and Siuslaw Indians

1245 Fulton Avenue

Coos Bay, OR 97420

Presorted Standard

U.S. Postage

PAID

Eugene, OR

Permit #481

October 2019

THE VOICE OF CLUSI

Tribal Council Business

As Reported at theSeptember 8, 2019 Regular Tribal Council Meeting

Chief Warren Brainard:

Aug 11 Regular Tribal Council Meeting

Aug 13 Meeting with Scott Turner,

Executive Director of the White House

Opportunity and Revitalization Council

Aug 14 Special Gaming Facility

Operational Review Board(GFORB)

Meeting

Aug 15 Tribal Council Workshop

Aug 19 Celebration Dinner with Bank

Financers

Aug 20 Tribal Dinner

Aug 21-22 Oregon Coastal Caucus

Economic Summit

Aug 28 Gaming Facilities Review Board

(GFORB); Tribal Council Business

Meeting

Aug 29 South Slough Meeting

Sep 4 Umpqua Eden and Macy Tract

Land Tours

Sep 5 Tribal Council Workshop

Sep 6 U of O Meeting and Dinner

Doc Slyter:

Aug 11 Regular Tribal Council Meeting

Aug 13 Meeting with Scott Turner,

Executive Director of the White House

Opportunity and Revitalization Council

Aug 14 Meeting with Representative from

ATNI; Special Gaming Facility Operational

Review Board(GFORB) Meeting

Aug 15 Tribal Council Workshop

Aug 16 Department of Culture and Natural

Resources Science Day/Open House;

Attended Lakeside Event

Aug 17 Smith River Tract tour

Aug 19 Celebration Dinner with Bank

Financers

Aug 20 Tours with Bank Representatives

on Tribal properties

Aug 21-22 Oregon Coastal Caucus

Economic Summit

Aug 26 Tribal Government office to sign

papers

Aug 28 Gaming Facilities Review Board

(GFORB); Tribal Council Business

Meeting

Aug 30 Tribal Government office to sign

papers

Sep 5 Hunting, Fishing & Gathering Ad

Hoc Committee Meeting; Tribal Council

Workshop

Debbie Bossley:

Excused from Meeting

Iliana Montiel:

Aug 11 Regular Tribal Council Meeting

Aug 13 Meeting with Scott Turner,

Executive Director of the White House

Opportunity and Revitalization Council

Aug 15 Tribal Council Workshop

Aug 16 Department of Culture and Natural

Resources Science Day/Open House

Aug 19 Celebration Dinner with Bank

Financers

Aug 21-22 Oregon Coastal Caucus

Economic Summit

Aug 25-29 Attended National Home &

Community Based Services Conference

Sep 5 Elders Lunch in Eugene; Tribal

Council Workshop

Josh Davies:

Excused from Aug 11 Tribal Council

Meeting

Aug 14 Special Gaming Facility

Operational Review Board (GFORB)

Meeting

Aug 15 Tribal Council Workshop

Aug 21 Housing Committee Meeting

Aug 28 Gaming Facilities Review Board

(GFORB); Tribal Council Business

Meeting

Sept 5 Tribal Council Workshop

Doug Barrett:

Aug 11 Regular Tribal Council Meeting

Aug 14 Special Gaming Facility

Operational Review Board (GFORB)

Meeting

Aug 15 Tribal Council Workshop; Nine

Tribes Prevention Camp Warm Springs

Aug 17 Back to School BBQ in Eugene

Aug 19 Celebration Dinner with Bank

Financers

Aug 21-22 Oregon Coastal Caucus

Economic Summit

Aug 28 Gaming Facilities Review Board

(GFORB); Tribal Council Business

Meeting

Sept 5 Tribal Council Workshop, Hunting,

Fishing & Gathering Ad Hoc Committee

Meeting

Sept 7 Tolowa Days in Smith River CA

Mark Petrie, Vice-Chair:

Aug 11 Regular Tribal Council Meeting

Aug 13 Meeting with Scott Turner,

Executive Director of the White House

Opportunity and Revitalization Council

Aug 14 Meeting with Representative from

ATNI

Aug 15 Tribal Council Workshop

Aug 16 Department of Culture and Natural

Resources Science Day/Open House

Aug 17 CTCLUSI Theater Camp Play

Aug 18 Dolphin Theater Play on Tribal

History- Hollering Place

Aug 21-22 Oregon Coastal Caucus

Economic Summit

Aug 28 Gaming Facilities Review Board

(GFORB); Tribal Council Business

Meeting

Sep 4 Umpqua Eden and Macy Tract

Land Tours

Sep 5 Hunting, Fishing & Gathering Ad

Hoc Committee Meeting; Tribal Council

Workshop

Resolution Summaries

RESOLUTION NO.: 19-057

Date of Passage: May 29, 2019

Subject (title): Temporary Grant of Easement to U.S. Navy

Explanation: The Tribal Council approves the U.S. Navy a temporary

easement across the Tribes property beginning July 1, 2019- June 20, 2020.

Vote 6-0-0

RESOLUTION NO.: 19-061

Date of Passage: May 29, 2019

Subject (title): Appointment to Blue Earth Federal Corporation Board of

Directors

Explanation: The Tribal Council appoints Jim Berg, Jim Clark and William

Ingersoll to the Blue Earth Board. Vote 6-0-0

RESOLUTION NO.: 19-058

Date of Passage: May 29, 2019

Subject (title): Tribal Council Approval of Selection of Apparent Successful

Bidder for Dental Clinic Expansion Project

Explanation: The Tribal Council approves the Tribal Government to negotiate

a contract with the successful bidder for the CTCLUSI Dental Clinic expansion

project. Vote 6-0-0

RESOLUTION NO.: 19-062

Date of Passage: May 29, 2019

Subject (title): Operating Accounts for Three Rivers Casino and Hotel

Explanation: The Tribal Council approves specific Three Rivers Casino and

Hotel staff to have signing authority for Casino operations. Vote 6-0-0

RESOLUTION NO.: 19-059

Date of Passage: May 29, 2019

Subject (title): Authorization to Request funding from the Oregon Health

authority (OHA) for the Tribal Tobacco Prevention Education Program (TTPEP)

Explanation: The Tribal Council approves the request for funding and grant

application for the 2019-2021 Grant cycle. Vote 5-0-1

RESOLUTION NO.: 19-060

Date of Passage: May 29, 2019

Subject (title): National Congress of American Indians (NCAI) Membership

Delegate and Alternate for Members Year 2018-2019

Explanation: The Tribal Council appoints Donald (Doc) Slyter as the Delegate

and Mark Petrie and Debbie Bossley as Alternates. Vote 6-0-0

RESOLUTION NO.: 19-063

Date of Passage: June 9, 2019

Subject (title): Establish CTCLUSI Hunting, Fishing and Gathering Ad-Hoc

Committee

Explanation: The Tribal Council approves the creation of this Ad Hoc

committee to assist the Council in created hunting, fishing and gathering

polices and regulations on Tribal lands to create a vote for the General

Council for approval. Members appointed: Timothy Gaines, Sophia Cisneros,

Heidi Helms, Matthew Petrie, Howard Roy, Allen Swigert, Alexandra

Campbell, Sara Siestreem, Jesse Beers, Danny Krossman, Doug Barrett, Mark

Petrie and Chief Warren Brainard. Vote 4-0-2

In this public paper, some titles and explanation

may not display details due to confidentiality.

THE VOICE OF CLUSI

October 2019

Information

QUESTIONS OR SUGGESTIONS?

The CLUSI Tribal Council welcomes your ideas,

comments, criticisms, etc.

Please write to: Confederated Tribes of

Coos, Lower Umpqua & Siuslaw Indians

ATTN: Tribal Council 1245 Fulton Ave.

Coos Bay, Oregon 97420

ATTENTION VETERANS

AND FAMILIES

Veterans we need your help. Native American Medal

of Honor Medallions are awarded to Veterans at

the Salmon Ceremony each year. Please contact Jan

Lawrence at 541-888-7538 or at jlawrence@ctclusi.org

for new requirements needed to be honored.

COMMITTEE INTEREST LIST

If you are a Tribal member and interested in

being on a committee, please contact Jeannie

McNeil, 541-888-7506. We are currently

keeping a list of those interested so that when a

committee vacancy occurs we can fill it as soon

as possible, so please contact us whether there is

a vacancy or not.

US FOREST SERVICE

NORTHWEST FOREST PASSES

Now available at the Tribal Administration Building,

Florence and Eugene Outreach offices.

Requirements are: 1. Must be a CTCLUSI Tribal

member. 2. Must be over 16 years old. 3. You may

only be issued one per year. The passes hang from the

rear view mirror and are good for access to some Forest

Service fee areas. Area maps available.

CHANGES?

Please let us know if you have a change

in address, phone number, name or

addition to your family. Changes should

be submitted to Enrollment Dept., either

online at www.ctclusi.org/enrollment or

mail to Enrollment Dept., 1245 Fulton Ave.,

Coos Bay, OR 97420. Phone: 541-888-7506

or Fax: 541-888-2853.

TRIBAL COUNCIL MINUTES

Full video available at www.ctclusi.org

If you would like to receive typed copies or

an audio CD of the Tribal Council meeting

minutes send a written request, including

your current address to Jeannie McNeil,

1245 Fulton Ave. Coos Bay, OR 97420.

Upcoming Events

October 3 – Elders Luncheon, Community Center, 11:30 a.m.

October 3rd - Parenting Workshop,

Siletz Outreach Office Eugene, 5:30 p.m.

October 5th – Prevention Activity, Corn Maze, Mahaffey Ranch,

Coos Bay 10:00 a.m., then Abby’s Pizza, Coos Bay, 1:30 p.m.

October 12th – Prevention Activity, Putters Pizza, Eugene,

11:00 a.m. then Corn Maze, Detering Orchards, Eugene, 2:00 p.m.

October 13th – Regular Council Meeting,

Coos Bay Community Center, 10:00 a.m.

October 13th – General Council Meeting,

Coos Bay Community Center, 1:00 p.m.

October 15th – Deadline to turn in submissions for

November edition of The Voice of CLUSI

October 17th – Restoration Day – All Tribal Offices will be Closed

October 19th – Amanda Trail Walk,

Bus leaves Florence Outreach at 9:00 a.m.

October 19th – Restoration Celebration, TRC Florence 1:00 p.m.

October 23rd – Smudge Kit and Feather Painting Class,

Coos Bay 5:30 p.m.

October 24th – National Prescription Drug Take Back Day,

Eugene Outreach 10:00 a.m. – 2:00 p.m.

October 25th - National Prescription Drug Take Back Day,

Florence Outreach 10:00 a.m. – 2:00 p.m.

THE VOICE OF CLUSI

If you or anyone in your Tribal family has had

any recent special awards or achievements that

you would like to share, please submit your

information and photos to the newsletter. I look

forward to hearing from you! -Morgan Gaines

Warren Brainard, Chief

Tribal Chief

October 26 - National Prescription Drug Take Back Day,

Coos Bay Office 10:00 a.m. – 2:00 p.m.

541-297-1655 (cell)

October 31st – Halloween Party, Community Center, 4:00 p.m.

wbrainard@ctclusi.org

November 7th – Elders Luncheon,

Eugene Outreach Office, 11:30 a.m.

November 7th – Xintmiss txain’ (Sharing Our Path)

community event, Florence Events Center, 6:00 p.m.

Position #1 Council

November 7th – Parenting Workshop,

541-808-7625 (cell)

Community Center, 5:30 p.m.

dslyter@ctclusi.org

November 10th – Budget Hearing, Community Center, 9:00 a.m.

November 10th – Regular Council Meeting,

Community Center, 10:00 a.m.

November 13th – Smudge Kit and Feather Painting Class,

Eugene Outreach Office, 5:30 p.m.

Position #2 Council

November 14th – Parenting Workshop,

541-294-3972 (cell)

Community Center, 5:30 p.m.

November 16 – Fall Harvest Dinner, Community Center 1:00 p.m., debbie.bossley@ctclusi.org

Drum Making, Tribal Hall, 9:00 a.m.

November 21st – Parenting Workshop, Tribal Hall, 5:30 p.m.

November 23rd – Smudge Kit and Feather Painting Class,

Eugene, 5:30 p.m.

Position #3 Council

Doc Slyter, Chairman

Debbie Bossley

Mark Petrie, Vice-Chair

541-297-3681(cell)

mark.petrie@ctclusi.org

Join a Committee

Enrollment, Housing, Education, Culture, Health, Elders, Budget,

Investment, and Garden Committees are always accepting letters

of interest. Would you like to serve on a Tribal committee? Submit

your letter of interest to Jeannie McNeil at jmcneil@ctclusi.org. All

letters of interest are kept on file for one year.

CTCLUSI Departments, Services & Offices

Government Office

Alexis Barry

Chief Executive Officer

1245 Fulton Avenue

Coos Bay, OR 97420

Phone 541-888-9577

Toll free 1-888-280-0726

Fax 541-888-2853

abarry@ctclusi.org

Health Services Division

Vicki Faciane - Director

1245 Fulton Avenue

Coos Bay, OR 97420

Phone 541-888-7515

Toll free 1-888-280-0726

Fax 541-888-5388

vfaciane@ctclusi.org

Department of Human

Resources

Stephanie Watkins - Director

1245 Fulton Avenue

Coos Bay, OR 97420

Phone: 541-888-7508

Toll Free: 1-888-280-0726

Fax: 888-723-3270

swatkins@ctclusihr.org

Tribal Housing Department

Linda Malcomb - Director

1245 Fulton Avenue

Coos Bay, OR 97420

Phone 541-888-1310

Fax 541-435-0492

lmalcomb@ctclusi.org

Purchased/Referred Care

(FKA Contract Health

Services)

1245 Fulton Avenue

Coos Bay, OR 97420

Phone 541-888-4873

Toll free 1-800-227-0392

Fax 541-888-5388

sarnold@ctclusi.org

Education Department

Karen Porter, Education Dept

1245 Fulton Avenue

Coos Bay, OR 97420

Phone: 541-888-9577

Toll free 1-888-280-0726

Fax 541-888-2853

education@ctclusi.org

Family Services

Earl Boots, Director

2110 Newmark Avenue

Coos Bay, OR 97420

Phone 541-888-1311

Toll Free 1-800-618-6827

Fax 541-888-1837

eboots@ctclusi.org

Tribal Dental Clinic

Dr. Sarah Rodgers

1245 Fulton Avenue

Coos Bay, OR 97420

Phone 541-888-6433

Toll free 1-877-688-6433

Fax 541-888-7505

Tribal Council

Elders Activities

Iliana Montiel

Assistant Director of Health

Services

1245 Fulton Ave.

Coos Bay, OR 97420

Phone 541-888-7526

Fax 541-888-5388

Toll Free 1-888-280-0726

imontiel@ctclusi.org

Tribal Court

J.D. Williams

Chief Judge

1245 Fulton Avenue

Coos Bay, OR 97420

Phone 541-888-9577

Toll Free 1-888-280-0726

tribalct@ctclusi.org

Cultural Department

Jesse Beers,

Cultural Stewardship Manager

1245 Fulton Avenue

Coos Bay, OR 97420

Phone 541-888-1319

Fax 541-888-2853

jbeers@ctclusi.org

Eugene Outreach Office

135 Silver Lane, Suite 200

Eugene, OR 97404

Phone 541-744-1334

Toll Free 1-800-877-2718

Fax 541-744-1349

Florence Outreach Office

Physical: 3757 Hwy. 101

Mailing: P.O. Box 2000

Florence, OR 97439

Phone 541-997-6685

Toll Free 1-866-313-9913

Fax 541-997-1715

Tribal Gaming Commission

Brad Kneaper

Executive Director of the

Gaming Commission

5647 Hwy 126, Suite 100

Florence, OR 97439

Phone 541-997-2830

Fax 541-997-7293

bkneaper@ctclusi.org

Tribal Police

Brad Kneaper

Chief Law Enforcement Officer

5647 Hwy 126, Suite 100

Florence, OR 97439

Phone 541-997-6011

Fax 541-902-6507

bkneaper@ctclusi.org

Department of Natural

Resources

1245 Fulton Avenue

Coos Bay, OR 97420

Phone 541-888-9577

Toll Free 1-888-280-0726

Fax 541-888-2853

Josh Davies

Position #4 Council

541-294-4105

josh.davies@ctclusi.org

Iliana Montiel

Position #5 Council

541-217-4613(cell)

iliana.montiel@ctclusi.org

Doug Barrett

Position #6 Council

541-297-2130 (cell)

doug.barrett@ctclusi.org

Council Meeting

October 13, 2019

Regular Meeting 10:00 a.m.

General Council 1:00 p.m.

Community Center

338 Wallace Street,

Coos Bay, Oregon 97420

Agenda:

1. Call to Order

2. Invocation

3. Approval of Minutes as needed

4. Tribal Council Reports

5. Tribal Chief Executive Officer

Report

6. Chief Financial Officer Report

7. Old Business

8. New Business

9. Other

10. Good of the Tribes

11. Executive Session as needed

Council meeting video available to view at

www.ctclusi.org

October 2019

THE VOICE OF CLUSI

Thirty Fifth

Restoration Celebration

Three Rivers Casino Resort Event Center

5647 Highway 126, Florence, Oregon 97439

Saturday, October 19, 2019 at 1:00 p.m.

This is a drug and alcohol free event

Families with children under 21

must enter the Event Center

from the exterior entrance.

RSVP 541-435-7155 or 888-365-7155

Amanda Trail Walk, Yachats OR

Bus will Depart Florence Outreach at 9:00 am

before Restoration

For information Contact Jesse Beers by calling

(541) 297-0748

COMMITTEE MEMBERS NEEDED

Chapter 7-5 GENERAL COMMITTEE CODE 7-5-1; General Policy; Committees

are established to assist the Tribal Council in carrying out its responsibilities,

to provide quality services to the Tribal membership and to develop, maintain

and protect the assets and interests of the Tribes.

Tribal Committee appointments are made by Tribal Council and are for a four

(4) year term. Tribal Code allows for you to be on no more than three (3)

committees at a time and you may only server two (2) terms, unless special

consideration is necessary. You must compete a Letter of Interest Form to be

considered by the Tribal Council. There are current vacancies on the

following committees:

Investment Committee

Culture Committee

Education Committee

Housing Committee

Health Committee

Budget Committee

Election Board

Letters of Interest forms can be found on the Tribes’ website:

www.ctclusi.org or requested through any Tribal Government

Office located in Coos Bay, Florence and Springfield. Questions? If

you would like to know any further details, please contact:

Go to www.ctclusi.org to fill out a Letter of Interest to Join a Tribal

Committee...or type

https://laserfiche.ctclusi.org/Forms/LetterofInterest

into your web browser.

Submit your letter of interest to Jeannie McNeil at

jmcneil@ctclusi.org

ENQUIRE TODAY

National Prescription

Drug Take Back Day(s)

Contributed by Lieutenant Brian Dubray

Thursday, October 24th from 10:00 - 14:00

at the Eugene Office

Friday, October 25th from 10:00 - 14:00

at the Florence Office

Saturday, October 26th from 10:00 - 14:00

at the Coos Bay government offices

The Tribal Police Department will be participating in the

National Prescription Drug Take Back Day held on Saturday,

October 26, 2019 from 10am – 2pm at the governmental offices

at 1245 Fulton Avenue in Coos Bay. This event is sponsored

by the Drug Enforcement Administration (DEA) and it provides

the supplies to be able to collect unused or expired prescription

medications to ensure that they are safely disposed of without

falling into the wrong hands or unnecessarily polluting.

We will be set up outside of the main doors so that you can

just drive up and drop off your medications.

After the event (on Saturday), from 2pm – 3pm, Tribal

Police Officers will be available to travel within 20 miles of

the governmental office to pick up any unused or expired

medications from Tribal families or Tribal Elders. If you know

of someone who would like to participate, but is unable to make

it to the event, please have them contact me for scheduling at

our office: 541-997-6011.

There will be no identifying information collected, and the

program is anonymous. We encourage participants to remove

any identifying labels from bottles prior to submission.

We will be able to accept controlled, non-controlled, and over

the counter medications with a few exceptions; Intra-venous

solutions, injectables, syringes, chemotherapy medications, or

medical waste WILL NOT be accepted.

If you have any questions about the program, please let me

know. Our goal is to keep medications from being lost, stolen,

or misused. If you would like to view information about the

program from the DEA, please visit: https://takebackday.dea.

gov/. If you know someone who lives outside of the area, they

can also search by zip code to find an event nearby.

In addition to the National Drug Take Back Day on Saturday,

Tribal Police Officers will be at the Eugene outreach office

on Thursday, October 24th from 10am - 2pm to accept any

medications and also at the Florence outreach office on Friday,

October 26th from 10am - 2pm.

Attention Coos Bay Elders

Frozen Meals Update

Due to our Dental Clinic Expansion construction, the frozen

meals have been temporarily relocated from the Health

Services hallway. We will have scheduled pick up times

for your meals during the construction phase as follows:

Mondays: 8:00 am — 12:00 pm

Tuesdays: 1:00 pm — 4:00 pm

Please check in at the front desk and ask for Armando. If

you need a different time, you will need to contact Armando

and schedule an appointment.

Armando Martinez

541-435-7228 — Office Phone

541-435-5223 — Cell Phone

Thank you for your patience and understanding.

October 2019

THE VOICE OF CLUSI

Golden Gate Audubon Society Osprey Chicks Update

According to the Facebook updates on the SF Bay Osprey

page, chicks Kiskasit and Peace-up (given indigenous names

provided by Tribal linguist Patricia Whereat Phillips and voted on

by viewers) along with their mother Rosie, may be starting their

migration. From a post on September 12th “This may be our last

look at Kiskasit for the season. After several weeks of constant

presence near the nest she has not been seen since yesterday

morning. If this is indeed migration time for Rosie, Peace-up and

Kiskasit, we wish them good flights and fair weather.

www.sfbayospreys.org”

Photographs pulled from SF Bay Ospreys Facebook page

Kiskasit keeps a watchful eye on the bay. Photo from September 9th post

Kiskasit calls in her lunch order from the nest.

Photo from September 10th post

CTCLUSI

Second Budget Hearing

Tribal Member input is sought on the

construction of a Fiscal Budget for the 2020

Calendar Year

Pursuant to Tribal Code 7-10-3 (a), the Budget

Committee seeks to hear from Tribal Members on

items to be considered in preparation of the Tribal

Budget for the 2020 Calendar Year

The Hearing will be held at

CTCLUSI Community Center

338 Wallace Street,

Coos Bay, Oregon 97420

Budget Hearing will be held:

November 10, 2019

9:00 a.m.

Peace-up visited the nest after a 20 day absence.

Photo from September 4th post

Fall Harvest Dinner

Drum Making (Tribal Hall)

SATURDAY, NOVEMBER 23, 2019

Drum Making 9:00 to 1:00 Tribal Hall sponsored by

Family Services, Prevention and Cultural

Doug & Mark will be instructing how to make and

use a hand drum.

One Drum per Tribal Family, Drums go first to RSVP list.

Written comments may be submitted to the

following address:

Non RSVP guests will go on a waiting list until all

RSVP guests receive their drums.

DRUM MAKING RSVP: 1-888-365-7155 or 541-435-7155

by 11/15/19

Confederated Tribes of

Coos, Lower Umpqua & Siuslaw Indians

1245 Fulton Avenue, Coos Bay, OR 97420

Attn: Chief Financial Officer

Traditional Thanksgiving dinner at 1:00 p.m.

Approximate meal time

Crafts & Activities following dinner (2:00-3:30)

Come enjoy the afternoon and dinner with family and friends

October 2019

THE VOICE OF CLUSI

This Month...be on the Lookout for Blue Elderberry

Contributed by Ashley Russell, Water Protection Specialist

Plant description: Blue Elderberries are in the family Adoxaceae,

the moschatel family. There are two species of elderberry that

grow within our Ancestral Territory: red and blue. Both species

grow within the same region. However, red elderberries

(Sambucus racemosa) only grow within the coastal zone unlike

blue elderberries which grow more inland from the coast. These

woody perennials can grow up to be 20 to 40 feet tall with the latter

being more typical of the blue elderberry. The leaves of elderberry

are opposite, pinnately compound with 5 to 7 leaflets, ovate,

and sharply toothed. Flowers are yellowish-white in clusters and

bloom in the spring (red elderberry) or summer (blue elderberry).

Red elderberry flowers grow in a pyramidal shape called a cyme

whereas blue elderberry flowers clusters are flat-topped.

Food: Traditionally, the berries of elderberry were gathered,

mashed, and usually mixed with salmon eggs. Later in the season,

crab apple and seal oil were added. It is said that these mixtures

were exuded through the fingers and licked, being careful not

to ingest the seeds as they are known to contain cyanogenic

glycosides(CGs). CGs can cause varying degrees of stomach

upset, including nausea, vomiting, and diarrhea. Cooking or

drying the berries neutralizes CGs.

Cooked elderberries can be made into syrups, jams, jellies,

infused honeys, and other concoctions. Most individuals prefer to

discard the seeds in these preparations.

Elderberry flowers are also edible and can be added to punch,

Blue Elderberry photograph by John Schaefer,

sparkling water, salads, pancakes, muffins, etc… or battered and

featured in the 2019 Tribal Calendar

fried.

Although the shoots of elderberry were traditionally eaten

by many Tribes as a purgative tonic, the leaves, bark, and Hanis: LÍšwat

roots are not edible.

Medicine: All parts of the elderberry are used in medicine as Scientific Name: Sambucus cerulea

it is an antimicrobial herb and immune tonic.

Please note that all parts of elderberry

contain cyanogenic glycosides with flowers

having the least amount of CGs followed by

berries, leaves, bark, and roots with the latter

Thursday evening, November 7, 2019, 6pm-8pm

containing the most CGs. I recommend only

Florence Events Center 715 Quince St. Florence, OR

using the flowers and berries for internal use.

Elderberry flowers can also be used topically to

Xintmiis txain’ (sharing our path)

clear skin and reduce inflammation and swelling

Hosted by: The Confederated Tribes of Coos, Lower Umpqua and Siuslaw Indians

associated with eczema, psoriasis, and burns.

The leaves of elderberry can be used as a fresh

Open to all tribal families and the public

bandage for bruises or made into a poultice

to relieve pain. They can also be effective in

Storytelling by

Artwork

repelling fungal pests and insects.

Patty Whereat-

 Save the Date! 

Other: Elderberry limbs (third year’s growth

preferably) were cut, split and pithed to make

clackersticks, a type of rattle. Longer limbs were

cut to make throwing poles for a hope-and-pole

game known in Hanis as tlaxaúk’wanawas.

Phillips

Tools

The Tribal Hall Gallery Space

will be opening soon. The

Gallery will be housing a

rotating exhibit of Artifacts,

knowledgeable staff and

other Cultural items of the

Confederated Tribes of Coos,

Lower Umpqua, and Siuslaw

Indians. Check back in future

editions of The Voice of CLUSI

for more information about the

opening. For more information

contact Jesse Beers at jbeers@

ctclusi.org

Languages

Baskets

Community

October 2019

THE VOICE OF CLUSI

INDIGENOUS NAMES OF COOS BAY

Contributed by Patricia Whereat Phillips. This article will also be printed in the Coos Maritime Museum Newsletter

A brief pronunciation guide: The Coosan languages have several sounds in them that English does not, so we use some extra letters, or letters used in

different ways than that in standard English. The q represents a k-like sound pronounced farther back in the throat. The x is raspy h sound, not unlike the ch in

German. Some letters might be followed by an apostraphe: k’, q’, t’ and so forth. This means the sound is pronounced with a ‘pop’ of the glottis opening and

closing. The l with a bar through it, ł, is a voiceless l. For vowels, the schwa (ǝ) is an ‘uh’. For other vowels, a single I or u is short (like bit, book), double ii is used

for ‘ee’ and uu like ‘oo’.

Place names are important. They reflect a

people’s relationship to their land, its history

and mythology. On Coos Bay, two closely

related languages were spoken, Hanis and

Milluk. The last Hanis village and first Milluk

one (at a point roughly halfway between

Empire and Charleston) were separated by just

a few hundred yards. The two languages were

in constant contact and deeply intertwined.

Sadly the Native names-and the meanings

and legends associated with them-are known

to few people today. I and some other tribal

members have been working on the two Coos

languages as well as Siuslaw/Lower Umpqua

to bring back this knowledge.

Indigenous naming conventions were not

as ‘romantic’ as many people suppose. In my

experience, the more flowery the definition

attributed to a Native place name or word, the

more likely it’s incorrect. One of my favorite

examples from the Oregon coast is Yachats.

One explanation some people have attributed

to the name is ‘dark water at the foot of the

mountain’. It means no such thing – the original

Alsea name is Yaxaik, derived from the Alsea

verb yax-to go. It appears in nouns such as

path, trail. It’s probably a reference to ‘the end

of the trail’ - where the coast changes from

sand beach to rock. Many of our place names

have a straightforward descriptive character or

an unknown etymology.

Coos Bay in and of itself didn’t have its own

distinct name for the whole bay. It is simply

shichdii, a word meaning any river or bay. The

Coos country itself is Kuukwis or Kuukuus,

which probably is in part the ultimate origin

of the modern name ‘Coos’ (helped along by

the fact that Lewis and Clark recorded that the

Chinook and Tillamook called the region Cookoo-oose). This name covers both the bay and

the Hanis and Milluk lands around it.

It’s been reprinted several times over the

years that “Coos” means either ‘lake’ or ‘place of

pines’. I am not sure where this idea originated.

The earliest source I can find is “Meaning of

Town’s Names” on page 12 of the Morning

Oregonian newspaper of August 26, 1902,

which simply states “Indian word meaning lake

of place of pines”. Where the notion of ‘lake’

comes from I do not know (the word for lake in

the Coosan languages is stł’iis or tstł’iis). New

Hampshire also has a Coos county, sometimes

spelled Cöos and is pronounced Ko-ahss. This

name comes from an Abenaki word (goas) for

small white pines.

No, our name has one of those straightforward

meanings. In Hanis and Milluk, kuukwis

simply means ‘south’. The reason for the name

is that the Coos Bay people, both Hanis and

Milluk, felt more kinship to the people to the

north-Lower Umpqua (Quuiich), Siuslaw, Alsea

and Yaquina than to the Athabaskan-speaking

peoples to the south. Which isn’t to say we

didn’t have trading relationships and intermarry

with the tribes to the south-there are even some

words borrowed into Coosan from Athabaskan

for certain trade items or plants not found

this far north and west – but the relationship

both cultural and linguistic was older with the

Siuslawan and Alsean peoples.

Each slough had it’s own name. South

Slough is Witl’ich, meaning ‘crossing over a

divide’. There was a trail from South Slough

country south to Whiskey Run. This region was

the site of large annual gatherings of Coos Bay

and Lower Coquille people to dig camas and

harvest lillies. There is a story that old bay outlet

used to be at Jarvis landing, and in those times

South Slough and Isthmus slough were ‘like a

lake’ with just a small creek outlet at today’s

bay mouth. Joe Ney slough is halch-jinuu,

based on a verb meaning ‘to wipe onself’.

North Slough is Ch’łiyaich or Ch’łiyahahich,

for ‘moving place’ or Tɫəchííha, ‘going outside’.

Both names are in reference to a time when a

whale tried to go up that slough. People tried

to capture it (whale blubber, bone and baleen

being highly valued) but the whale escaped.

Larson Slough is Halais or Ha’lais and comes

from the verb hal- to enter a canoe. The village

there was known by the same name, and in

1855 when the Omnibus Coast Treaty was

signed with the United States, one of the Coos

signers was ‘Hallice’ - probably the chief of this

village. Palouse is Qetldi’ye meaning ‘getting

longer’. No one explained why is was named

so, but perhaps it is because it enters at the

head of Haines Inlet. Pony Slough is Tłtes or

Łtes. The village here was called Łwahich,

after łhwai, the cattail plant that still grows

plentifully in this watershed to this day. Cattail

leaves are very useful for making baskets and

twine and in the spring it has an edible bulb.

Largely forgotten today since it is encased in

pipes underground, Mill Slough in downtown

Coos Bay is Halch, the same root as the name

for Joe Ney Slough.

Kentuck is Qalatl, the etymology of which

is uncertain. In one version of the great flood

or tsunami story, the hill at the mouth was the

only place that ‘floated’ while everywhere else

was underwater (another version says Qdet,

Glasgow, was the only place that escaped the

flood).

Willanch is the only slough to still carry its

native name, although the Native pronunciation

is a little different, Wule’ench. It means ‘good

weather place’, referring to the valley being

sheltered from much of they bay’s fog and

wind. There is a story that long ago, a monster

lived up there. People could hear it holler in the

distance and the only escape was to jump in

the slough and swim away from it. Then, after

a terrible fire swept through, the monster was

killed. Its body was found in a burnt tree. They

don’t say exactly what this strange monster

was. But there are many stories of strange

beings found in the water or the forests – some

friendly, some indifferent, a few helpful.

Coos River, from the mouth to the fork is

Kwil’witl’ich or Kul’wut’lich. Where Millicoma

and South Fork rivers meet, there was a giant

flounder that lived there and could flip canoes

over.

The river known as Millicoma today is

K’uggwiich. Millicoma is a name derived from

the Hanis language – but the name is on the

wrong river. The original Millicoma is South

Fork Coos River. The name is a Hanis phrase,

millukw-u-me, meaning Milluk’s people. Each

village on the main bay had its own seasonal

fishing camp upriver. For the Milluk villages on

the lower bay, the seasonal fishing camps were

up South Fork. There is a story of how one year,

some Milluk people went to their fish camp far

upriver, above Dellwood. They saw something

strange there – a sea lion on a great round

rock. All but two men wanted to kill and eat the

sea lion. The two men thought something was

strange about the sea lion and it ought to be

left alone. The others did not listen, and they

killed, roasted and ate it. But the two men who

had objected refused to have anything to do

with it. After the feast, all went to sleep. In the

morning, the two young men awoke to find that

everyone who had eaten any part of that sea

lion had themselves turned into a sea lion.

Isthmus Slough is Gusu or Kusu, derived

from the word for south. It’s said of this slough

that sturgeon went up it. At the head was a canoe

portage into Beaver Slough and the Coquille

watershed. Catching Slough is Qatl’iixas.

Coalbank Slough is Qaltat, meaning ‘digging

down’.

The names of Shinglehouse, Ross and Davis

sloughs were unfortunately not recorded.

Lottie Evanoff, daughter of Hanisiich (Empire)

chief Daloos Jackson, said that Ross slough

had great stands of willow and crab apple, and

Shinglehouse had good huckleberries.

Ringed around the bay, sloughs and river

were numerous villages, camp sites and land

marks. There are far too many too include

in one article, so I will mentioned just a few

of the larger or more important sites. The

names of the two Coosan languages were

tied to the largest village associated with each

language. Millukwich, meaning ‘Milluk place’

(or a more literal translation is Milluk-at) was in

Charleston, Hanisiich (Hanis-at, Hanis place)

in Empire near the place known as the Hollering

Place today. The original Elk’elch (Hollering

place) was actually on Xiilalas (North Spit, a

name meaning ‘looking over’ in reference to

looking out over the ocean from there). When

a person on the spit did not have a canoe

and needed to be ferried across the bay, they

hollered for a ride, hoping someone from one

of the Empire villages would canoe over to pick

them up. There were several villages packed

along the Empire shoreline near Hanisiich –

Ntilii, Waiqdii (Mud-Shrimp), Ntise’ich, and

Wu’alach. In North Bend’s Ferry Park there is

a plaque about the village there, Gahakkich.

There were several villages nearby – Da’nis

(stranded ashore), Q’allaxaich (white clay),

Shuutlich (Burned place). Old Town Marshfield

was Atsiixiis (Black stone).

These are just a few of the traditional place

names and stories from Coos Bay.

BIBLIOGRAPHY

Bright, William. 2004. Native American Placenames of the United

States. University of Oklahoma Press, Norman OK.

Harrington, John P. 1942. Alsea, Siuslaw, Coos, Southwest

Oregon

Athapaskan:

Vocabularies,

Linguistic

Notes,

Ethnographic and Historical Notes. John Peabody Harrington

Papers, Alaska/Northwest Coast, in National Anthropological

Archives, Smithsonian Institution, Washington DC.

Jacobs, Melville. 1932-34. Coos Ethnologic Notes, Notebooks

91-99, 101, Jacobs Collection, University of Washington

Archives, Seattle.

McArthur, Lewis. 1992. Oregon Geographic Names. Sixth

edition. Oregon Historical Press.

THE VOICE OF CLUSI

October 2019

Science Day 2019...continued from cover story

The Department’s Air and Water

Protection Specialist, Carter Thomas,

explained the ambient air monitoring

station, Qaya, with its solar radiation

and precipitation monitor, the

particulate monitor (nephelometer),

and the computer system that

collects, displays and stores all the

data measurements.

CTCLUSI Forest Lands Manager,

Steve Andringa, displayed maps of all

seven tracts of the newly conveyed

forest lands as well as displaying

some forestry equipment used to in

data collection. The forestry drone

was of particular interest to many.

Cross sections of trees that showed

growth rates and ring counts were

displayed in addition to foliage and

cones. Visitors were encouraged to

ask questions and seek information

about the development of the

CTCLUSI Forest Management Plan.

Visitors meandered into CTCLUSI’s

testing laboratory, with a tour provided

by the Tribal Resource Response

Specialist, Janet Niessner. Visitors

were able to view the various basil

and pineapple plants growing in a

tent under synthetic lighting, see

the microscopes used for algae

identification, the incubator for

bacteria measurement, and the

robotic chromatograph for pollution

discovery. A table display of various

scientific literature on oil spill

interaction with water and shellfish

were also made available.

However, the most entertaining

activity of the event was put on by the

Tribal Historic Preservation Officer,

Stacy Scott, and Archaeologist,

Courtney Krossman. They allowed

visitors of all ages to try their

technique in atlatl target practice.

With these experts, Sasquatch didn’t

stand a chance!

Tribal Elders Jeannie Cookson and Mary

Adamac enjoy time together during

Science Day.

Photograph by Nicole Romine

Margaret Corvi helps youth identify camas during different stages of growth.

Photo by Morgan Gaines

Tribal Forester Steve Andringa shows the youth growth rings

on a section of trees. Photo by Nicole Romine

Everyone got to try their hand at throwing

darts with atlatls. Photo by Nicole Romine

Janet Niessner talks to youth about the robotic chromatograph for pollution discovery during Science Day.

Photograph by Morgan Gaines

October 2019

THE VOICE OF CLUSI

Science Day 2019...continued from cover story

Discussing the forestry land tracts returned to the Tribe. Photo by Nicole Romine

Tribal Elders George and Barb Barton get a tour of the lab.

Photo by Nicole Romine

Even more atlatl fun. Photo by Nicole Romine

Pictured at above right: Courtney Krossman demonstrates how a

traditional woven fish trap fits together.

Photo by Nicole Romine

Photo at right: Cleaned camas bulbs ready for planting

Photo by Morgan Gaines

CTCLUSI Dental and other staff enjoy Science Day.

Photo by Nicole Romine

Zhade Beers concentrates setting up her next dart on the atlatl.

Photo by Nicole Romine

October 2019

THE VOICE OF CLUSI

Canoe Races...continued from cover story

by Council member Doug Barrett. While tribal

members packed into Lottie, we gathered some

volunteers and members to pull in Running

Bear. Lottie came in first with a leisurely pace of

six minutes and fifty seconds, in second place

Running Bears at seven minutes and nineteen

seconds.

Next up was the Youth Division with two

canoes. Stankiya, the Grande Ronde’s canoe

was skippered by Kylia Krehbiel. Our canoe,

Tyee, with a mixture of youth and adults, gave

the Grand Ronde youth a canoe to race against.

Grand Ronde’s youth came in first place at a

fast pace of five minutes and forty seconds.

Coming in second place was Tyee with our

hodge-podge group of youth and adults at six

minutes and seven seconds.

After the Youth Canoe races our youth went

back to their booth and sold homemade jewelry

and taught community members how to make

Tule mats, Tule ducks, and Tule headbands. The

youth, Kaie Russell, Kira Flores, Talice Russell,

and Tycen Russell made jewelry to sell at the

Mill-Luck Days Celebration and was featured in

the World Newspaper on September 16th.

The third race of the day was the Women’s

Division with Courtney Krossman skippering

Tyee E. Bowen, one of two female skippers in

the Canoe Races. It was an exciting race with

Tyee pulling ahead with a good lead. We got

first place with a time of five minutes and fiftythree seconds followed by the South Slough

Estuary’s traditional fur trapper replica canoe at

six minutes and three seconds, Grand Ronde’s

canoe pulling in at six minutes nine seconds

and Coquille’s Ponto at six minutes and twentytwo seconds.

Next up was the Men’s Division, with Doug

Barrett skippering, due to slow line up pace our

men were docked a canoe length behind at the

starting line. Even a full canoe length behind,

Tyee was swift to cut the water and our men

caught up quick! Grand Ronde’s men made a

sharper turn at the buoy and propelled through

the water getting the lowest time of the day at

four minutes and fifty-eight seconds, coming

in first place. Our men’s canoe right behind,

coming in at five minutes and nineteen seconds

for second place and a tie for third with South

Slough and the Coquille coming in at five

minutes and twenty-three seconds.

The last race of the day was the Co-Ed

Division with Tyee’s fastest time of the day at

five minutes and one second. We crossed the

finish line in first place with Grand Ronde in

second place with a time of five minutes and

ten seconds, South Slough in third with a time

of five minutes and twenty-one seconds, and

the host of the event Coquille in fourth with five

minutes and fifty-five seconds.

Overall, our canoe family placed first in

Women’s Division, Co-ed Division, and in the

Traditional Dugout and placed second in Men’s

Division, Youth Division and Traditional Dugout

races. Our Canoe Family would like to thank

members of the CTCLUSI Tribal Council for

coming out and supporting the canoe family

and pulling with us in the races. We would also

like to extend thanks to the Coquille Elders for

making delicious Indian Tacos for the Pullers

and to all participants in the Canoe Races. We

would also like to thank all the Tribal Families

for coming out and supporting and participating

in the Canoe Races this year and encourage

you to pull along with us next year!

Pictured left to right: Council member Doug Barrett, Nicole Romine, Naomi Petrie, Enna Helms,

Vice-Chair Mark Petrie, and Kristy Petrie. Photograph by Morgan Gaines

During the Womans Race, Skipper Courtney

Krossman calls out to her pullers.

Photograph by Morgan Gaines

Chairman Doc Slyter (front left) helps carry

canoe Running Bear to the water for the races.

Photograph by Morgan Gaines

Council member Doug Barrett skippers the Running Bear river canoe during the Dugout Race.

Photograph by Nicole Romine

Vice-Chair Mark Petrie skippers Lottie in the Dugout Canoe Race.

Photograph by Nicole Romine

October 2019

THE VOICE OF CLUSI

Canoe Races...continued from cover story

Chairman Doc Slyter and Vice-Chair Mark Petrie help slide

Lottie into the bay. Photograph by Morgan Gaines

CTCLUSI takes the lead during the Womans Race. Photograph by Morgan Gaines

CTCLUSI welcomes everyone to join in a friendship dance.

Photograph by Nicole Romine

Pictured left ro right: Marie Petrie, Naomie Petrie, Kristy Petrie,

and Nathan Petrie. Photograph by Nicole Romine

Waiting for the Mixed Division Race to begin.

Photograph by Nicole Romine

Tribal youth Kaie Russell (center) and Kira Flores (right) teach tule skills to

participants. Photograph by Nicole Romine

October 2019

THE VOICE OF CLUSI

Four Ways to Boost Your Walking Workout

By Tracey Neithercott www.diabetesforecast.org

Contributed by Armando Martinez, CHA and Diabetes Coordinator

For all the attention we give the latest fitness craze (did you hear

about the one that combines yoga and break dancing?), we’re

awfully quick to dismiss one of the best workouts around: walking.

True, it’s not exotic. But unlike so many of the fitness fads we

believe will motivate us to sweat, it doesn’t cost $60 a month to

participate. It’s free. It takes no gym membership or equipment.

There’s no learning curve because everyone already knows how

to do it. In fact, it’s something we do every day.

That may seem anticlimactic (walking is so simple, so familiar!),

but before you write it off as a poor excuse for a heart-pumping

workout, consider the science. Research has linked walking to

a lower risk of type 2 diabetes, heart disease, and dementia. It

improves blood pressure, cholesterol, stress, and depression.

And that’s not taking into account the benefits walkers reap from

losing weight.

Federal guidelines recommend that adults get 30 minutes of

moderate-intensity exercise five days a week. Brisk walking

counts, but ambling around the block won’t cut it. (That’s a good

place to start, though, if you’re currently inactive.) To benefit your

health, boost the intensity of your walking workout as you progress.

According to the experts, there are four main ways to do that.

1 | Pick Up the Speed

A quicker pace will turn a stroll into cardiovascular exercise. The

key is finding the right intensity for your fitness level. Go too fast

and you’ll run out of steam in two minutes. Walk too slowly and

you won’t get your heart rate up. “You want to go hard enough,

fast enough to get a good workout, but appropriate for the amount

of time you have to train,” says Dave McGovern, a seven-time

Olympic racewalker who’ll be competing in the 2012 Olympics

and is head coach of the U.S. National Race Walking Team. Not

sure if you’re moving quickly enough? When you can easily talk

to a walking buddy or sing along with your iPod, you’re going too

slow.

If a half hour of brisk walking is unfeasible, start small. “There’s

no need to worry about being too slow because if you just get up

and walk, you’re lapping the person who’s sitting on the couch,”

says Lizzy Kemp Salvato, a racewalking coach in San Diego with

a master’s in exercise physiology. “Studies show 10 minutes of

walking in chunks throughout the day can be beneficial.” So walk

for 10 minutes three times a day until you can handle 30 minutes

of continuous walking. Once you can comfortably walk for a half

hour, you can begin to increase your speed.

2 | Cover More Ground

Another way to ramp up your workout: Go farther. Instead of

focusing on speed, distance workouts are all about endurance.

You won’t be able to sustain the same level of intensity you do

on shorter walks, but that’s OK. Instead of walking at a too-fastto-talk speed for 30 minutes, try walking briskly for an hour. If 10

minutes of vigorous walking leaves you huffing and puffing, slow it

down for a 15- or 30-minute distance walk. Just as you’d build up

speed, you can gradually increase the distance you walk.

Cranking up your distance-walking program can work in tandem

with your speed-walking plan. “On the one end of it, you want to

work on going a little bit faster even if it’s a little bit shorter,” says

McGovern. “And then on the other end of the spectrum, you might

start building the distance one day a week.”

3 | Challenge Yourself

If you really want to increase the difficulty of your workout, walk

both faster and farther. Or, climb a hill or your treadmill’s incline,

which also will sculpt your glutes (buttocks).

But be cautious if you have arthritis or joint pain; the descent can

be rough on the joints. “You’ve got to be careful of going down the

hills too fast,” McGovern says. “You do land pretty hard on that

front leg, and that can be bad for everything from ankles to knees,

lower back, [and] hips.”

4 | Spice Things Up

Constantly changing your workout is doubly beneficial. For

starters, it keeps away boredom, which can land you right back on

the couch. Plus, it will make sure you work your body in more than

one way. A week of walking should ideally feature a day doing

a faster, cardiovascular-type workout, a day working on muscle

endurance through distance, and a strength-training day with hills

that work the legs and help add lean muscle, says Kemp Salvato.

You can go a step further, she says, by strength training (at home

or a gym) and stretching to improve flexibility.

Or add variety within workouts. For instance, Kemp Salvato

suggests having fun with cardio exercises by walking fast for a few

minutes and then slow for the next few, alternating until you’ve hit

30 minutes. You can base your speed on distance, walking quickly

for a quarter mile, then slowly the next. Racing from streetlight to

streetlight or from house to house—with a slower pace in between

sprints—counts, too.

The beauty of walking is that you can modify it to suit your

lifestyle, whether you have to fit exercise in between picking up

the kids and making dinner or do it on your lunch break from work.

Your start can be slow or speedy. Do it alone or with a friend. “Most

sports require a certain level of fitness or body type—strength,

ideal body weight, good alignment without knee problems and

back problems,” says Kemp Salvato. “Walking really welcomes

everyone with open arms.”

Thursday, November 7, 2019

11:30 AM

CTCLUSI Eugene Outreach Office

135 Silver Lane, Suite 200

Eugene, OR 97404

RSVP by Tuesday, November 5, 2019

Please call the RSVP line at 541-435-7155

or toll-free at 1-888-365-7155

LIMITED TRANSPORTATION IS AVAILABLE

Welcome New Tribal Elder

Sheila Clark

Confederated Tribes of

Coos, Lower Umpqua & Siuslaw Indians