NEWS FROM THE CONFEDERATED TRIBES OF COOS, LOWER UMPQUA & SIUSLAW INDIANS (2020)
Tribal code
Ask Donna
What actually matters in this document.
Text
The Voice of
January 2020
CLUSI
Issue 1
Volume 21
www.ctclusi.org
NEWS FROM THE CONFEDERATED TRIBES OF COOS, LOWER UMPQUA & SIUSLAW INDIANS
Annual Fall Harvest Celebration and Drum Making Prevention Activity Enjoyed by All
Tribal families gathered for a group photo after pulling drums the morning of November 23, 2019.
Pictured below, Tribal youth show off some of the crafts they made during the Fall Harvest Celebration.
Below left: Talice Russell, below top right: Scott McNutt, below bottom right: Evangaline Bolling
Contributed by Morgan Gaines, Communications Specialist
On Saturday, November 23, 2019, Tribal families, friends, and guests
gathered in celebration of our annual Fall Harvest Celebration and Drum
Making prevention activity. The day was packed with excitement and
comradery amongst the Tribal community.
The morning began in Tribal Hall with our annual Drum Making
Prevention Activity. During the prevention activity, drums were hand
pulled by Tribal families with the aid of Prevention Coordinator and
Council member Doug Barrett and other staff from the Culture and
Family Support and Behavior Health Services Departments. These
drums will make a beautiful addition to our households as well as to our
events where they can be played while we drum and sing together in
celebration.
At noon, activities began for our annual Fall Harvest. Chairman Doc
Slyter gave a quick welcome, highlighting the importance of gathering
together for celebrations such as these. Coming together as a Tribe is
so important to our community and wellbeing. Chairman made special
mention of Chief Warren Brainard making it to the day’s celebration even
though he had just returned from a trip to Washington D.C. representing
the Tribe. Chief Warren Brained then gave an opening invocation.
Elders were invited to fill their plates first with the wonderful turkey,
mashed potatoes, vegetables, stuffing and other delicious appetizers as ...Story continues on page 10
Save the Date
24th Annual Elders Honor Day
March 20th and 21st, 2020
The Mill Casino
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
2
January 2020
THE VOICE OF CLUSI
Vice-Chairman’s Corner
For a number of years, Tribal
Council has held a Talking
Circle after the General Council
Meetings to allow an opportunity
for tribal members to voice
their interests, concerns, and
comments in a more open
and traditional format. Our
ancestors
utilized
Talking
Circles as a democratic method
to communicate amongst the
people in a respectful, honest,
and constructive manner. By
Tribal Council consensus, we
agreed to continue holding
Talking Circles after our General
Council Meetings in honor of our
ancestors, and in a good-faith
effort for open dialogue with our
Vice-Chairman Mark Petrie
tribal members.
Many topics were discussed, and many constructive ideas were
shared on how to address them. As a general rule for Talking
Circles, “what’s said in the Circle, stays in the Circle” unless
expressly agreed upon by the group otherwise. I speak for all
of Tribal Council when I say that we appreciate the interest and
involvement of those who were able to attend the Talking Circle.
Below are the notes taken during the Circle, and with consensus
of the group, I am sharing the general topics discussed and the
attendance of our meeting.
General Council & Tribal Council Talking Circle
Sunday, 10/13/19
1:10pm – 4:15pm
Roll: Linn McNutt, Chief Warren Brainard, Michael Brainard,
Enna Helms, Stephanie Watkins, Dennis Rankin, Doc Slyter,
Mark Petrie, Josh Davies, Debbie Bossley, George Barton,
Iliana Montiel, Doug Barrett
Council Members Doug Barrett and Mark Petrie helped to
facilitate the Talking Circle:
• Ground rules were explained before the circle
discussions began.
Following is a list of substantive topics that were discussed:
1. Update on the Tribes’ new lands, with Q&A on specific
topics relating to planning and fire-prevention efforts.
2. Tribal Website change/addition recommendations.
3. Tribal Council Pay.
4. Tribal Constitution and possible amendments.
5. Tribal Council responsibilities and expectations.
6. Tribal/Admin Communication media tools for tribal events/
activities, challenges and recommendations.
7. More integrated relations with local education
municipalities.
8. Recommendation to include more Lower Umpqua and
Siuslaw ceremonies and traditions in the Tribes’ events/
activities throughout the year.
9. Past Tribal Council and Tribal employee negative conduct
and plans to prevent future issues of negative conduct
with policy and code amendments.
Tribal Council Business
As Reported at the December 8, 2019 Regular Tribal Council Meeting
Chief Warren Brainard:
Nov 5 Performed Wedding Garrett and
Becky Brainard
Nov 10 Budget Hearing; Regular Tribal
Council Meeting
Nov 15 South Slough Meeting
Nov 14-22 Washington D.C. Trip
Nov 23 Fall Harvest Party
Dec 2-4 Annual Tribal /State Government
to Government Summit
Dec 5 Tribal Council Leader’s Circle
Dec 6 Gave Testimony at the ODFW State
Headquarters on the Conservation Plan
for Lampreys
Doc Slyter:
Nov 10 Budget Hearing; Regular Tribal
Council Meeting
Nov 13-15 Spirit of Giving Conference,
NARA
Nov 15 Coos County Commission Hearing
on Jordan Cove Permits
Nov 19 Flute Presentation at
Southwestern Oregon Community College
Nov 20 Lakeside Meeting on Lake
Concerns on Green Algae
Nov 21 State Land Conservation and
Development Commission Meeting
(LCDC) in Reedsport; Tribal Council
Leader’s Circle
Nov 23 Fall Harvest Party
Nov 26 Business Meeting Canceled due
to weather
Dec 2-4 Annual Tribal /State Government
to Government Summit
Dec 5 Tribal Council Leader’s Circle
Dec 6 Gave Testimony at the ODFW State
Headquarters on the Conservation Plan
for Lampreys
Debbie Bossley:
Nov 10 Budget Hearing; Regular Tribal
Council Meeting
Nov 14 Enrollment Committee Meeting
Nov 15 Administration Paper Signing
Nov 21 Tribal Council Leader’s Circle
Nov 22 CTCLUSI Presentation at US
Coast Guard and reveal of new Tail Art on
Helicopter
Nov 23 Fall Harvest Party
Nov 26 Business Meeting Canceled due
to weather
Dec 2-4 Annual Tribal /State Government
to Government Summit
Dec 5 Elders Lunch; Pass out checks to
TRC Directors-Florence; Tribal Council
Leader’s Circle
Iliana Montiel:
Nov 10 Budget Hearing; Regular Tribal
Council Meeting
Nov 21 Tribal Council Leader’s Circle
Nov 23 Fall Harvest Party
Nov 26 Business Meeting Canceled due
to weather
Dec 5 Elders Lunch; Pass out checks to
TRC Directors- Florence; Tribal Council
Leader’s Circle
Josh Davies:
Nov 10 Budget Hearing; Regular Tribal
Council Meeting
Nov 13 Election Board Meeting
Nov 23 Fall Harvest Party
Nov 26 Business Meeting Canceled due
to weather
Dec 5 Tribal Council Leader’s Circle
Doug Barrett:
Nov 10 Budget Hearing; Regular Tribal
Council Meeting
Nov 13-15 Spirit of Giving Conference,
NARA
Nov 14 Tribal Council Leader’s Circle
Nov 19 Hunting, Fishing and Gathering Ad
Hoc Committee Meeting
Nov 23 Fall Harvest Party/Drum Making
Nov 25 Client Graduation
Nov 26 Business Meeting Canceled due
to weather
Dec 4 Client Graduation
Dec 5 Elders Lunch; Tribal Council
Leader’s Circle
Dec 6 Gave Testimony at the ODFW State
Headquarters on the Conservation Plan
for Lampreys
Mark Petrie, Vice-Chair:
Nov 10 Budget Hearing; Regular Tribal
Council Meeting
Nov 11 Interview about Fire History in the
Elliot State Forest
Nov 12 Education Committee
Nov 13 New West Coast Offshore
Renewable Energy Science Webinar
Series
Nov 15 Coos County Commission Hearing
on Jordan Cove Permits
Nov 19 Hunting, Fishing and Gathering Ad
Hoc Committee Meeting
Nov 20 National Endowment of the Arts
Hollering Place Steering Committee;
South Coast Offshore Wind Alliance
Meeting
Nov 21 State Land Conservation
and Development Commission
Meeting(LCDC) in Reedsport; Tribal
Council Leader’s Circle
Nov 22 CTCLUSI Presentation at US
Coast Guard and reveal of new Tail Art on
Helicopter
Nov 23 Fall Harvest Party
Nov 26 Business Meeting Canceled due
to weather
Dec 2-4 Annual Tribal /State Government
to Government Summit
Dec 4 South Coast Offshore Wind Alliance
Call
Dec 5 Tribal Council Leader’s Circle; Story
Telling at Family Support’s Parenting
Class
Dec 6 Gave Testimony at the ODFW State
Headquarters on the Conservation Plan
for Lampreys
www.ctclusi.org
January 2020
3
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
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.
ATTENTION VETERANS AND FAMILIES
Veterans we need your help. Veterans are honored 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.
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.
Upcoming Events
January 1st – New Year’s Day,
All Tribal Offices will be closed
January 2nd – Elders Luncheon, Community Center,
11:30 a.m.
January 2nd – FSBHS sponsored Winter Break gift making,
Tribal Hall, 1:00 p.m. – 4:00 p.m.
January 10th – Fitness Program deadline to turn in receipts
for possible reimbursement
January 11th – Beading & Paddle Making Activity,
Tribal Hall, 10:00 a.m. – 2:00 p.m.
January 12th – Regular Tribal Council Meeting,
Community Center, 10:00 a.m.
January 13th – Walking Group, Valley River Center
in Eugene, 9:00 a.m. – 10:00 a.m.
January 15th – COH Dentalium Necklace Class,
Coos Bay, 5:30 p.m. – 7:30 p.m.
January 20th – Walking Group, Valley River Center
in Eugene, 9:00 a.m. – 10:00 a.m.
January 20th – COH Smudge Kits Class, Eugene,
1:30 p.m. – 3:00 p.m. and 6:30 p.m. – 8:00 p.m.
January 25th – Eddie Helms 80th Birthday Celebration,
family invites Tribal membership to Tribal Hall, 11:00 a.m.
January 27th – Walking Group, Valley River Center
in Eugene, 9:00 a.m. – 10:00 a.m.
January 31st – PRC Application Deadline
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
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.
Warren Brainard, Chief
February 3rd - Walking Group, Valley River Center
in Eugene, 9:00 a.m. – 10:00 a.m.
Tribal Chief
February 3rd – Healthy Families & Lifestyles Workshop,
541-297-1655 (cell)
Community Center, 5:30 p.m. – 7:30 p.m.
wbrainard@ctclusi.org
February 6th – Elders Birthday Luncheon, Florence 11:30
February 8th – Beading &Paddle Making Activity, Chifin
Native Youth Center, Springfield, 10:00 a.m. – 4:00 p.m.
February 10th - Walking Group, Valley River Center
in Eugene, 9:00 a.m. – 10:00 a.m.
Position #1 Council
February 10th - Healthy Families & Lifestyles Workshop,
541-808-7625 (cell)
Community Center, 5:30 p.m. – 7:30 p.m. dslyter@ctclusi.org
February 12th – COH Guided Canvas Art Class, Coos Bay,
5:30 p.m. – 7:30 p.m.
February 15th – Storytelling Event –
more information to come
Position #2 Council
February 24th – COH Dream Catchers Class, Eugene,
1:30 p.m. – 3:00 p.m. and 6:30 p.m. – 8:00 p.m. 541-294-3972 (cell)
February 24th - Walking Group, Valley River Center
debbie.bossley@ctclusi.org
in Eugene, 9:00 a.m. – 10:00 a.m.
Doc Slyter, Chairman
Debbie Bossley
COH Advocacy in Florence, 2nd & 4th Thursdays from Jan. 9th –
March 26th, 10:00 a.m. – 4:00 p.m.
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
Mark Petrie, Vice-Chair
COH Healing Program in Coos Bay, Session 1: Jan 6th – March
Position #3 Council
11th, Session 2: March 16th – May 20th. Day Session: Every
Wednesday at Noon, Evening Session: Every Monday at 6:00 p.m. 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
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
January 12, 2020
Community Center
338 Wallace Street, Coos Bay,
Oregon 97420
10:00 a.m.
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
4
January 2020
THE VOICE OF CLUSI
Resolution Summaries
RESOLUTION NO.: 19-089
Date of Passage: August 28, 2019
Subject (title): Tribal Participation in Nationwide
Elders Needs Assessment, Title VI.
Explanation: The Tribal Council approves this
survey to identify needs for the Elderly population.
Vote 6-0-0
RESOLUTION NO.: 19-093
Date of Passage: September 8, 2019
Subject (title): Western Oregon Tribal Fairness Act
Lands Survey Agreement
Explanation: The Tribal Council approves the
agreement between the Tribe and BLM.
Vote 6-0-0
RESOLUTION NO.: 19-090
Date of Passage: August 28, 2019
Subject (title): Gaming Equipment Agreement and
Tribal Council Approval
Explanation: The Tribal Council approves the
Gaming equipment agreement for Three Rivers
Casino and Resort. Vote 6-0-0
RESOLUTION NO.: 19-094
Date of Passage: September 8, 2019
Subject (title): Contract for Forest Inventory
Explanation: The Tribal Council approves this
contract for a survey to be completed as a vital
component of the Forest Management Plan.
Vote 6-0-0
RESOLUTION NO.: 19-091
Date of Passage: August 28, 2019
Subject (title): Gaming Lease Agreement and
Tribal Council Approval
Explanation: The Tribal Council approves the
Gaming lease agreement for Three Rivers Casino
Resort. Vote 6-0-0
RESOLUTION NO.: 19-095
Date of Passage: September 8, 2019
Subject (title): First Amendment Contract for
Tribal Defense Attorney
Explanation: The Tribal Council approves this
contract for Tribal Court. Vote 6-0-0
RESOLUTION NO.: 19-092
Date of Passage: August 28, 2019
Subject (title): Machine Change Order
Explanation: The Tribal Council approves the
Gaming machine change order for Three Rivers
Casino Resort. Vote 6-0-0
RESOLUTION NO.: 19-096
Date of Passage: September 8, 2019
Subject (title): First Amended Contract for
Associate Judge Services
Explanation: The Tribal Council approves this
contract for Tribal Court. Vote 6-0-0
RESOLUTION NO.: 19-097
Date of Passage: September 8, 2019
Subject (title): First Amendment Contract for
Presenting Officer Services
Explanation: The Tribal Council approves this
contract for Tribal Court. Vote 6-0-0
RESOLUTION NO.: 19-098
Date of Passage: September 25, 2019
Subject (title): Gaming Master Agreement
Explanation: The Tribal Council approves this
agreement for Three Rivers Casino Resort.
Vote 6-0-0
RESOLUTION NO.: 19-099
Date of Passage: September 25, 2019
Subject (title): Gaming Equipment Sale Order
Explanation: The Tribal Council approves this
agreement for Three Rivers Casino Resort.
Vote 6-0-0
RESOLUTION NO.: 19-100
Date of Passage: September 25, 2019
Subject (title): Application for Permit and Non
Disclosure Agreement to capture Tribal Tobacco
Policies and History
Explanation: The Tribal Council approves this
permit. Vote 5-0-1
In this public paper, some titles and explanation may not display details due to confidentiality.
Public Notice of Upcoming Election
CHIEF POSITION
Incumbent: Chief Warren A. Brainard
ELECTION DATE: SUNDAY, APRIL 12, 2020
7-3-21 Election of Tribal Council and Tribal Chief Term of Office/Election Date
(a) Article VIII, Section 3, of the Tribal Constitution provides:
(2) The Tribal Chief shall be elected for a ten (10) year term.
7-3-22 Public Notice of Upcoming Elections
(a) The Election Board must publish in the Tribal Newsletter and post at the Tribes’
Administrative Building, Tribal Hall, Outreach Offices, on the Tribes’ website and in the office of
the Gaming Commission, a notice of upcoming regular Tribal Council elections. This shall be
done no later than one hundred twenty (120) days prior to the scheduled date of a regular Tribal
Council election.
7-3-23 Candidate Eligibility
According to the Tribal Constitution (Article VIII, Section 4(a)), in order to be eligible for election
to a Tribal Council position, candidates shall meet the following qualifications:
(a) Be a duly enrolled member of the Confederated Tribes;
(b) Be at least twenty-one (21) years of age; and
(c) Never have been previously removed from office for good cause after the date the
Tribal Constitution was ratified. (May 23, 1987).
7-3-24 Candidacy Procedures
(a) Statements of Candidacy: Candidates shall file statements of candidacy no later than thirty
(30) days before the scheduled date of the election and shall stipulate which position he/she is
filing for. 7-3-24 (a)(3)…once a person has filed for a position, he will not be allowed to change
positions or to withdraw and refile for the same election.
The deadline for filing for the 2020 Election will be Friday, March 13, 2020 by 5:00 p.m.
7-3-24(b) Public Notices and Position Statements
(b)(3)..Candidates will be given the opportunity to present a Position Statement for inclusion in
the February, March or April Tribal Newsletter. The statement must be submitted before the
paper’s deadline and shall be no longer than one (1) sheet of 8-1/2” x 11” paper printed on both
sides, capable of being copied on a black and white copier.
The deadline will be Friday, March 13, 2020 by 5:00 p.m. for a position statement to be
included in the official mailed out ballot
For a complete Election Code please see www.ctclusi.org Tribal Code, Ch 7-3 Elections.
Contact me with any questions. Jeannie McNeil jmcneil@ctclusi.org 541-888-7506
Candidate Forums will be held March 14 & 15, 2020 (Time and Location to be announced)
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:
Culture Committee
Investment Committee
Housing Committee
Education Committee
Budget Committee
Health Committee
Election Board
Deadline for next Tribal Council Appointment: December 16, 2019
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
www.ctclusi.org
January 2020
Annual PRC Application Period
When: December 16, 2019 to January 31, 2020
The CTCLUSI PRC Department will begin accepting
applications for the FY 2020 PRC program on December
16, 2019. Letters with instructions on how to submit an
application will be mailed to PRC-eligible Tribal members
in early December. Be looking for your letter in the mail.
The envelope will have a red stamp in the lower left
corner to notify you it is from PRC.
Like last year, we encourage everyone to complete the
application on-line. However, if you need assistance or if
you would prefer a paper application, please call the PRC
Department at (541) 888-4873 or toll-free at 1 (800) 2270392.
Please act promptly—applications must be received
by January 31, 2020.
5
Fitness Program
Reminder
PLEASE NOTE: In the past, there have been
receipts held and submitted towards the last
month of the year. This creates a burden on
the Fitness Program and Finance Department
staff. In December, the Finance Department is
busy finishing the year-end accounting and the
addition of processing hundreds of last-minute
fitness checks can be overwhelming.
All fitness purchases after July 1,
2019 will be due by January 10, 2020.
If you have questions, please feel free to
contact DeeDee Plaep at 541-997-6685.
COMING 2020
Check future editions of The VOICE of CLUSI for more details as they become available.
Post: Until Filled
Let’s Walk!
Every Monday morning from January 13, 2020 to March 2, 2020
**** NOTICE OF VACANCY ****
CTCLUSI 5-2-7
The Confederated Tribes of Coos, Lower Umpqua and Siuslaw Indians’ Gaming Commission is
established pursuant to CLUSITC 5-2-7. The purpose of the Gaming Commission is to regulate Class II
and Class III gaming on the Confederated Tribes’ Indian Lands. The Commission consists of five (5)
members appointed by a majority vote of the Tribal Council.
Positions #4 and #5 are currently open for appointment. The term of each position is three years and will
expire on 2-29-2023.
Qualifications for the Posted Vacancy:
Minimum eligibility for membership on the Gaming Commission are as follows:
Must be at least twenty-one (21) years of age;
Join our weekly walking group for a stroll around Valley River Center in Eugene. We will
meet inside the mall by JCPenney and do some laps for up to one hour. Walk at your
own pace… this is not a race. All Tribal families are welcome!
Commissioners must successfully complete a background investigation, as set forth in CLUSITC 52-15;
No member of the Tribal Council may serve as a Commissioner;
No employee of the Gaming Operation may serve as a Commissioner.
When: 9:00am – 10:00am
Where: Valley River Center, Eugene
For more information, contact Kimmy Bixby at (541)744-1334 or (541)808-8684
Each applicant for Commission membership shall be subject to a background investigation (CTCLUSI 5-215) and drug testing (CTCLUSI 5-2-21). The duties of the Commission are enumerated at CTCLUSI 5-2-7
(f) 1-7.
Interested parties may file a statement of interest with the Commission reflecting their qualifications and
interest in serving as a Commission Member to Bradley Kneaper, Director for the Gaming Commission, at
the following address:
5647 Hwy 126 Suite 100
Florence, OR 97439
You may also fax your statement to 541-997-7293, or email at bkneaper@ctclusi.org.
Sponsored by: CTCLUSI Health Services Division
**********************************************************************
This notice of vacancy shall be posted at all Tribal offices.
6
THE VOICE OF CLUSI
January 2020
Tribe Works with Coast Guard to Design Tail Art for Rescue Helicopters
Contributed by Jesse Beers, Cultural Stewardship Manager
In my job I get the opportunity to do many
presentations on behalf of our Tribes; last year I
had the honor of presenting information about our
tribes to the Coast Guard North Bend Sector. I
really appreciated this opportunity not only because
I had family that served in the Coast Guard but
as someone who is on the water quite a bit in our
Canoes I’m very thankful to know that the Coast
Guard is always there should we need them.
After the presentation last year a few of the Coast
Guard approached me and asked what my thoughts
were on making a new tail art for their local rescue
helicopters. The old one had the North Bend Bridge
on it and they wanted something that was more
representative of the area. They function up to
Newport and back. I told them that this is something
that should go before the Culture Committee, but
I’m sure we would be very interested in partnering
in this project.
The Coast Guard brought a few drafts to the
Culture Committee. We consulted with the Culture
Committee, staff, weavers, and other culturally
knowledgeable people. After much back and forth
with the Coast Guard Personnel we finally had
something that we all could be proud of.
A framed description of the tail art will hang at
both the Coast Guard North Bend Sector and
at our Tribal Admin or Tribal Hall in Coos Bay. It
incorporates the depiction of Thunderbird, father
of the ocean and all the resources within it as the
helicopter. It has scallop designs throughout and
“the road to up above” design in place of the Coast
Guard stripes. It also has a Salmon with a wave
behind it in the wing to remind us of the stories
to always respect our Salmon People. Thanks go
to the Culture Committee and Tribal Council for
supporting this work.
This year I went back to do a presentation and
invited the Culture Committee Members and Tribal
Council. After this year’s presentation the new
decal was unveiled on the helicopters representing
the Coast Guard, our tribes, and our oral traditions.
Wherever they fly now they honor Thunderbird and
our people as an important partner in our lands and
waters.
Pictured above left to right:
Cultural Stewardship Manager Jesse Beers, Council member Debbie Bossley,
Vice-Chairman Mark Petrie and Captain Olav Saboe, Sector North Bend Commander
Pictured above: Members of the United States Coast Guard North Bend Sector gather
around dugout canoe Lottie for a presentation by Cultural Stewardship Manager Jesse
Beers and members of CTCLUSI Tribal Council.
Pictured below: Members of the Coast Guard are invited to take a closer look at Lottie
Pictured left: The tail of a Coast Guard rescue helicopter is outfitting with the new
Thunderbird design.
Photographs taken and provided by Zach Wiest
www.ctclusi.org
January 2020
Shared Community Arts Event
Contributed by Family Support and Behavioral Health Services
The Shared Community Arts Event sponsored by the Confederated Tribes
of Coos, Lower Umpqua, and Siuslaw Indians and the Coos Art Museum
took both community and tribal youth to Eugene where they attended the
Jordan Schnitzer Museum of Art. They were given a tour of the wonderful
masterpieces on display.
After a quick meal, the group headed to the Oregon Contemporary
Theater where they saw native playwright, Larissa Fasthorse’s “The
Thanksgiving
Play.”
They had the opportunity
to speak with the actors
and the director after the
show. They had a day of
seeing something they
can remember forever
and even left with some
family passes given by
the museum so they can
then return and share
the experience with their
families.
Photos provided by FSBHS
Call for Recipes & Knowledge
C o o s, L o w e r U m p q u a & S i u s l aw I n d i a n s C o o k b o o k
We are looking for Traditional recipes and
cooking methods utilizing local native
ingredients.
Such as: Salmon, Elk, Shellfish, Native Berries & Plants
Contact: Morgan Gaines
541-888-7536
mgaines@ctclusi.org
7
8
January 2020
THE VOICE OF CLUSI
Prevention Activity
Beading & Paddles
Prevention Topic: HOC (Healing of the Canoe) & Canoe Journey
All Tribal Members and the Families of the
Confederated Tribes of Coos, Lower Umpqua & Siuslaw Indians
are eligible to attend.
Choose one location only.
You must RSVP by the date indicated for the location you chose.
JANUARY
COOS BAY
Saturday, January 11, 2020
Tribal Hall
338 Wallace, Coos Bay OR
For Beading, Necklace Making
& Paddle Making
10:00 AM to 2:00 PM
Please RSVP by Wednesday,
January 8th.
FEBRUARY
SPRINGFIELD
Saturday, February 8, 2020
Chifin Native Youth Center
1084 G street Springfield OR, east entrance
For Beading, Necklace Making
& Paddle Making
10:00 AM to 2:00 PM
Please RSVP by Wednesday,
February 5th.
RSVP Line 541-435-7155 or
toll free 1-888-280-0726
CTCLUSI Circles of Healing Program
H.E.A.L.I.N.G
(Heal, Empower, Affirm, Learn, Inspire, Navigate, and Gather)
Culturally Sensitive Trauma Healing Support Group
• Utilizes traditional healing circles at the beginning of each
session
• Includes education about complex trauma, CPTSD, and the
brain
• Educates about symptoms attributed to trauma and
complex trauma
• Incorporates themes of balance and holistic healing
approaches
• Support Group is facilitated in 10 weekly sessions to
promote healing and progression
Objectives
We will be providing:
Snacks
Beads, Necklace Making
Supplies & Paddles Blanks
Sponsored by:
Confederated Tribes of Coos, Lower
Umpqua & Siuslaw Indians
Prevention Program,
Family Services,
& The Culture Department
Department of Human Resources
Current Openings at CTCLUSI and All Other Tribal Entities
Three Rivers Casino Resort ~ Florence
F&B Supervisor
Bartender Lead ~ Bartender
Cocktail Beverage Server ~ Busperson
Food Court Runner/Dining Room Attendant
Food Court Cashier/Barista
Food Server: Blue Bills & Bonfire
Tournade Chef ~Bonfire Chef
Food Court Outlet Cook
Dish Machine Operator
Hotel Front Desk Lead
Porter
Guest Room/Laundry Attendant
Special Events Team Member
Slot/Keno/Bingo Attendant ~ Table Games Dealer
Security Officer I
Blue Earth
No Openings
Three Rivers Casino Resort ~ Coos Bay
Busperson/Host/Dish Machine Operator
Electronic Gaming Machine Team Member
Player Services Team Member
Environmental Services Technician 1
Tribal Government Offices
Dental Assistant
Certified Alcohol & Drug Counselor II
Circles of Healing Transitional Services Specialist
Realty Program Coordinator ~ Assistant Planner
Special Events Employee, Assignment Varies
http://ctclusi-int.atsondemand.com/
Go to Job Opportunities on the website for full
job posting and to Apply Online
Updated Daily
Or call Recruitment at 541-902-3821
Weekly objectives include: examining the importance of balance
in all aspects (physical, spiritual, intellectual, and emotional); goalsetting; understanding and creating safety in all forms; recognizing
forms of emotional dysregulation and developing skills to manage
them; recognizing and navigating triggers; understanding the
functions of anger and developing skills to acknowledge and
navigate anger and its underlying emotions; skill-building to manage
symptoms of anxiety; growing self-compassion, empathy, and selfesteem; identifying, creating, and sustaining healthy relationships;
understanding family systems; identifying the occurrence of lateral
violence; recognizing the effects of generational trauma; boundary
setting and healthy communication skills; relapse prevention and
planning; understanding phases of healing; celebration ceremony.
Schedule
Session 1: January 6th- March 11th 2020
Session 2: March 16th- May 20th 2020
Day Session: Every Wednesday @ Noon
Evening Session: Every Monday at 6 PM
Please contact Circles of Healing program for more information
and to register for this support group. Registration is free of charge
and all participants will be given a certificate of completion as well
as a copy of their weekly attendance logs. These sessions are held
in the Coos Bay Area.
Circles of Healing Program: (541) 888-1309
PEACEGIVING
Peacegiving is a traditional Restorative Justice
option available to you for the resolution of conflict.
Are you in trouble with the law?
All Peacegiving issues are confidential.
Are you suffering with drugs, alcohol or addiction?
Are you ready to make a change?
What does true Wellness look like for you?
A life without drugs or alcohol is possible for you.
Make the choice for a better life.
Confidential
Photo By: Jesse Beers
Contact Tribal Wellness Court.
(541) 888-1307
For more information about Peacegiving, please visit the Peacegiving
Website or contact the Peacegiving Coordinator at the
address listed below.
Peacegiving Coordinator
1245 Fulton Avenue
Coos Bay, OR 97420
PHONE: (541) 888-1306 or (541) 888-1316
EMAIL: Peacegiving@ctclusi.org
Website: http://ctclusi.org/peacegiving
www.ctclusi.org
January 2020
9
“In the Loop” with the Circles of Healing Program
Mind,Body,
Body, Spirit,
Spirit, Heart
The New Year often brings with it a time of reflection of
Mind,
HeartWheel
Wheel
the year passed and consideration of the year to come.
We may feel encouraged to set a goal to make a healthy
change, plan to get more organized, commit to exercising
more, start a new hobby or dedicate to eating healthier. For
me, the New Year provides the opportunity to check in with
myself and see how I’m feeling and where I could improve
in order to be my best self. Sometimes we forget to ask
ourselves this important question—each of us gets busy
in our day to day activities whether it be working, caring
for family, caring for our households—that we don’t give
much thought as to how to care for ourselves and how to
be well as a whole. When we think of wellness, we may
immediately think of physical health but in order to be
healthy as a whole, we must be mindful of all the parts of
ourselves—our body, our mind, our spirit and our heart. It is
only when we nurture each of those equally important parts
of ourselves that we can find balance in our lives and feel
our best physically, mentally, spiritually and emotionally.
The Medicine Wheel is such a beautiful reminder of how
essential it is to be balanced individuals. The Mind, Body,
Spirit, Heart Wheel uses the same concept by representing
four equal parts of an individual and offering some ideas of
how to care for each of those parts of ourselves.
If you are currently experiencing crisis due to domestic
violence, sexual assault, human trafficking, dating violence
or stalking the Circles of Healing program is here to help.
We offer confidential advocacy, safety planning and other
support services.
The New Year often brings with it a time of reflection of the year passed and consideration of the year
For more information or to speak to an advocate please
callmay
Melissa
Smith at 541-294-2197
Melinda
Radford
at 541-808-8450.
come. We
feel encouraged
to set a goal toormake
a healthy
change,
plan to get more organize
commit to exercising more, start a new hobby or dedicate to eating healthier. For me, the New Ye
Hi’ Siti Ha (Good Is Our
Hi’ Siti Ha (Good Is Our
provides the opportunity to check in with myself and see how I’m feeling and where I could improve
order to be my best self.
Sometimes we forget
to ask ourselves this Healing
important question—each of us ge
Heart)
Women’s
Heart) Women’s Healing
busy in our day to day activities whether it be working, caring for family, caring for our households—th
we don’t give muchThrough
thought as to how to care
for ourselves and how to be
well as a whole. When w
Traditions
Series
Through Traditions Series
think of wellness, we may immediately think of physical health but in order to be healthy as a whole, w
Eugene
Classbody,
Schedule
for
2020
must be mindful of all the parts
of ourselves—our
our mind, our
spirit
and our heart. It is only whe
Dentalium Necklace Class- Coos Bay
we nurture each of those equally important
parts
of
ourselves
that
we
can
Monday January 20th, 2020 find balance in our lives an
Wednesday January 15th from 5:30 P.M -7:30 P.M.
feel our best physically, mentally, spiritually and
emotionally.
Smudge
KitsThe Medicine Wheel is such a beautif
February 2020
reminder of how essential it is to be
balanced February
individuals. The
Mind, 2020
Body, Spirit, Heart Wheel uses th
Monday
24th,
Guided Canvas Art Class- Coos Bay
same concept by representing four equal parts of an individual and offering some ideas of how to care f
Dream Catchers
Wednesday February 12th 5:30 P.M. - 7:30 P.M.
each of those parts of ourselves.
March 2020
Monday March 16th, 2020
If you are currently experiencing crisis due to domestic
violence,
Feather Fan Class- Coos Bay
Feather
Fanssexual assault, human trafficking, datin
violence
or
stalking
the
Circles
of
Healing
program
is
here
to
help. We offer confidential advocacy, safe
Wednesday March 11th 5:30 P.M. - 7:30 P.M.
Monday April 20th, 2020
planning and other support services. For more information or to speak to an advocate please call Melis
April 2020
Dentalium
Necklaces
Smith at 541-294-2197 or Melinda Radford
at 541-808-8450.
Ladder Earring Class– Coos Bay
Monday May 18th, 2020
th
January 2020
Wednesday April 8
5:30 P.M. -7:30 P.M.
Dance Paddles
May 2020
Dance Paddles Class– Coos Bay
Monday June 15th, 2020
Wednesday May 13th 5:30 P.M. -7:30 P.M.
Abalone Necklaces
June 2020
Classes will be offered from 1:30 P.M.—3:00 P.M.
Abalone Necklace Class– Coos Bay
& 6:30– P.M.—8:00 P.M. at the Eugene Outreach Office
Wednesday June 17th 5:30 P.M. -7:30 P.M.
Sponsored by CTCLUSI Circle of Healing Program
Sponsored by CTCLUSI Circle of Healing Program
Please RSVP by 9:30a Monday morning, the day of the event
For More Information or to RSVP Please Contact
Melissa Smith at (541) 294-2197 or Melinda Radford at (541) 808-8450
Please RSVP Due to Limited Space
For more information or to RSVP, call Jamie Broady 541-435-7168
This project was supported by Subgrant No. Joint-2018-CTCLUSI-00010 awarded by the Oregon Department of Justice, Crime
Victim and Survivor Services Division for the Office on Violence Against Women, U.S. Department of Justice's STOP Formula
Grant Program. The opinions, findings, conclusions, and recommendations expressed in this publication/program/exhibition
are those of the author(s) and do not necessarily reflect the views of the state or the U.S. Department of Justice.
Circles of Healing Advocacy in Florence
2nd & 4th Thursdays
January 2020
CTCLUSI Circle of Healing Program
Thursday, January
9 th
10:00 a.m.—4:00 p.m.
Drop ins or Appointments available
Thursday, January
23 rd
10:00 a.m.—4:00 p.m.
COH Outreach Advocate
February 2020
Jamie Broady (541) 435-8795
Thursday, February 13 th 10:00 a.m.—4:00 p.m.
Call for an appointment or for more information.
Thursday, February 27 th 10:00 a.m.—4:00 p.m.
March 2020
Thursday, March 12 th 10:00 a.m.—4:00 p.m.
Thursday, March
26 th
10:00 a.m.—4:00 p.m.
Circles of Healing program provides advocacy & direct and supportive
services for those
experiencing or who have experienced domestic violence, sexual assault,
intimate partner violence, human trafficking and/or stalking.
10
January 2020
THE VOICE OF CLUSI
Fall Harvest Celebration...continued from cover story
well as an assortment of delicious desserts.
This year’s Fall Harvest meal was catered
by Wildflour Catering, a Veteran Owned
Small Business operating out of North
Bend, Oregon.
Following the meal, Tribal members
enjoyed a number of activities led by
various Tribal Departments. The Housing
Department helped the youth, and those
young at heart, make delicious caramel
and chocolate covered apples and orange
slices, Communications staff took and
printed family photos to commemorate the
day, The Department of Natural Resources
and Culture staff made fabulous cedar
boughs and traditional teas. The Dental
Clinic made delightful little gnomes out
of felt and pine cones. Family Support
and Behavioral Health Services handed
out children’s books and got creative at
the painting station, Tribal Court had a
blast helping participants create adorable
yarn stocking hat ornaments, and Tribal
Government Administration staff helped
youth create amazing snow covered
candle holders and beautiful feather and
shell ornaments.
Thank you to all the Administration Staff
and Departments that came together to
put this event on; without your hard work
this would not have been possible. And
many thanks to all those who came and
celebrated together. We hope you’ve had
a wonderful holiday season and made
wonderful memories with family and
friends.
January 2020
www.ctclusi.org
Fall Harvest Celebration...continued from cover story
11
12
THE VOICE OF CLUSI
Elders Corner
Elders Holiday Luncheon
Contributed by Kimmy Bixby, Community Health Aide
On December 5, we held our annual Elders Holiday
Luncheon and gift exchange. It was a wonderful
turnout with over 30 guests, including staff. Three
Rivers Casino Resort catering staff did an excellent
job decorating for the occasion, and they were
incredibly helpful refilling drinks, taking plates, and
keeping the buffet filled with yummy and nutritious
foods.
Former Chief David Brainard gave the blessing,
followed by a delicious feast! Our luncheon host,
Deedee Plaep, planned some fun games for after
our meal. She divided us into groups for our first
game, with a leader for each group. The leaders had
the honor of being festively decorated by the group
members. We ended up with Reindeer Jeannie,
Santa Roy, Christmas tree Phyllis, and Snow-woman
Debra. Our winner was Reindeer Jeannie!
The next game involved stacked cups, rubber
bands, and many laughs! The final game ended
with our reigning champion, Jeannie Cookson, who
managed to think outside the box with a balloon
stuck to her head by static charge. Congratulations,
Jeannie!
After our gift exchange, we ended our afternoon with
a few rounds of Bingo and Blackout. Congratulations
to all the winners, and thank you to everyone who
was able to attend, including CTCLUSI staff and TRC
staff who made this wonderful event so enjoyable!
THURSDAY, January 2, 2020
at 11:30 a.m.
CTCLUSI TRIBAL COMMUNITY CENTER
R.S.V.P. by December 27, 2019
541-435-7155 or toll-free 1-888-365-7155
LIMITED TRANSPORTATION IS PROVIDED.
Confederated Tribes of Coos, Lower Umpqua & Siuslaw Indians
Health & Human Services Division
Elders Activity Program
January 2020
www.ctclusi.org
January 2020
13
Elders Corner
The Elders Spotlight of the Month will feature a new Elder each month. Elders are selected from a list of the Eldest to the Youngest Elder, starting with the
Eldest. Elders will be contacted by Kimmy Bixby of Community Health Services with information for an article to be published in a future edition of The Voice of
CLUSI newsletter. Many thanks go out to our Elders for all that they have done for our Tribal community. We hope to use this opportunity to highlight a few of
your many accomplishments. Thank you Elders! Contributed by Kimmy Bixby, Community Health Aide
Joe Swigert
Leann Welch
Leann Welch
Favorite Hobbies:
• Crocheting.
• Going to the beach.
Favorite Sayings:
“It might not be tonight,
tomorrow or the next day,
but everything is gonna be
ok.”
Siuslaw
Coos
Immediate Family:
Mother to four grown childrenoldest daughter Delana, oldest
son Kenneth, daughter Crystal,
and son Levi. New Grandma to
Tilynn Renee, born November 26,
2019. Engaged to Milton.
Immediate Family:
Son to Richard Swigert and Eliese
(Benasco) Swigert. Great grandson
to Martha Johnson, known to be
one of the last full blood Natives.
Father to Aaron and Cory Swigert.
Husband to Shana Swigert.
Proudest Accomplishments:
• Her grandbaby.
• Moving on in life clean and
sober.
• Her hard-working fiancé.
• Taking care of her mom.
Bucket List:
• Tour small, unknown towns.
• Visit the Haunted Inn, in Wolf
Creek, OR.
• Go to the Winchester Mystery
House in San Jose, CA.
Joe Swigert
Favorite Hobbies:
• Hiking.
• Fishing.
Favorite Sayings:
“SQUIRREL!”
Annual PRC Application Period
When: December 16, 2019 to January 31, 2020
Like last year, we encourage everyone to complete the application on-line.
However, if you need assistance or if you would prefer a paper application,
please call the PRC Department at
(541) 888-4873 or toll-free at 1 (800) 227-0392.
Please act promptly—applications must be received by January 31, 2020.
Proudest Accomplishments:
• Raised two young men.
• Married for over 30 years.
Bucket List:
• Go back to Utah to do some more
hiking.
• Go back to the East Coast and
tour some of its history.
Come and Celebrate
Eddie Helms 80th Birthday!
Saturday, January 25, 2020
Tribal Hall
11:00 am to 2:00 pm
Information provided by Enna Helms
Save the Date
24th Annual Elders Honor Day
March 20th and 21st, 2020
The Mill Casino
Following Elders Honor Day
We would like to Honor
all Elders that are “75” and older in the
year 2020.
there will be an Oregon Tribes Fashion
Show & Luncheon
Saturday, March 21st from
11:30 a.m. to 3:00p.m. at the Mill Casino
This event is separate from Elders Honor Day and will be
open to the public. The cost is $20 to attend for Tribal
Members & $25 for general public. Transportation will not
be provided to this event.
Thursday, February 6, 2020
at 11:30 a.m.
Florence Outreach Office (Blue Room)
3757 Highway 101 Florence OR
For more information go to www.coquilletribe.org
Please RSVP by Friday, January 31,2020
to 541-435-7155 or toll free 1-888-280-0726
Attention Native Artists:
There will be an Elders Committee Meeting at
1:00 following the luncheon
To learn more about participating, e-mail
DennieHunter@coquilletribe.org
Confederated Tribes of Coos, Lower Umpqua & Siuslaw Indians
Health & Human Services Division
Elders Activity Program
14
January 2020
THE VOICE OF CLUSI
Can You Eat Carbs When You Have Diabetes?
Contributed by: Armando Martinez CHA and Diabetes Coordinator. By Lainey Younkin, M.S., R.D., L.D.N. www.eatingwell.com
This, and all of your burning carb
questions answered by experts living with
diabetes.
Carbohydrates can feel confusing,
especially if you have diabetes. Some
people think they shouldn’t eat any carbs,
but that just isn’t true. However, it’s important
to learn about how carbs can impact your
blood sugar, figure out the healthiest carbs
to eat and learn how to make them work in
your diet.
What exactly are carbs?
When you hear “carbohydrates,” think
“plant power,” says Toby Smithson, M.S.,
RDN, LD, CDE (PWD type 1), Founder,
DiabetesEveryDay.com; author, Diabetes
Meal Planning and Nutrition for Dummies.
On a basic level, carbs are the sugars,
starches, and dietary fibers that plant foods
(like grains, vegetables, beans, and fruits)
make using energy from the sun. Carbs
serve as a major fuel source for our bodies,
alongside the other macronutrients: protein
and fat. Carbs are found in lots of different
foods—from fruits and vegetables to
brownies and cookies. Choose complex
carbs more often—from whole grains, fruits
and vegetables—and simple carbs—like
sugar and white rice—less often.
How do carbs impact my blood sugar?
1. During digestion, the starches and
sugars in carb-containing foods are
broken down. How quickly the body
breaks them down (and how many are
actually absorbed) depends on the
food.
2. Your body converts most carbs into
glucose, a simple sugar. Glucose is
absorbed into your bloodstream, where
it is shuttled to cells and tissues as a
source of energy. Extra glucose is
stored in muscles and the liver.
3. The body closely regulates blood sugar
to ensure it has a constant supply of
fuel. When blood glucose rises after
a meal, the pancreas releases insulin
into the blood. Insulin acts as a key,
unlocking cells and allowing glucose to
enter. When blood sugar is low, another
hormone—glucagon—replenishes
levels by releasing stored glucose from
the liver.
4. When you have diabetes, either the
pancreas produces little or no insulin,
or the cells don’t respond when insulin
comes knocking. If cells are unable
to use glucose efficiently, blood sugar
stays elevated and the body has trouble
accessing its main fuel source.
Wait, so carbs end up as sugar? Isn’t
that a bad thing?
On the contrary, says Michael Lynch,
M.S., RDN, RCEP, CDE, CHWC (PWD
type 1) Founder, NutritionwithHeart.org;
wellness coach and registered dietitian,
Lifestyle Medicine Program, University
of Washington Medicine / Valley Medical
Center. “That’s our body’s fuel. Your body
wants to use carbohydrate more than
anything else.” Your brain runs off of it,
and muscles prefer it for energy. Your body
uses glucose every time you walk, every
time you talk. “It is your metabolic fuel,” he
says.
Once the carbs from something you
eat are broken down into glucose, the
body doesn’t care what the source was—
whether it was an orange or a donut. It’s
used the same way. But that doesn’t mean
eating an orange will have the same impact
on your blood sugar (or your health) as a
donut. Some carbs (like the donut’s) enter
your bloodstream quickly, spiking blood
sugar, while others (like the orange’s) take
longer to digest, slowing the absorption of
glucose.
So why do some carbs take longer to
digest?
First things first: a carb isn’t a food. In the
diabetes world, we often refer to foods that
contain carbs as “carbs.” But carbs are a
macronutrient: they’re a part of food.
There are three main types of carbs:
sugar, starch, and fiber, and our bodies
digest each differently.
• Sugar: Short carb chains found
naturally in vegetables, fruit & dairy
• Starch: Larger carb chains in grains,
legumes & some veggies
• Fiber: Plant roughage that your body
doesn’t digest
How a food impacts your blood sugar
depends, in part, on which types—and how
much of each—are in the food. (Although,
as Smithson points out, it depends on other
factors, like stress and physical activity,
too.)
Take fiber, for example. Even though
fiber is a carb, it’s not digested by the body.
That means that the fiber in, say, a pear
or a bowl of oatmeal doesn’t get absorbed.
“Because fiber isn’t broken down, it doesn’t
raise blood glucose,” says Smithson. It also
slows the absorption of other carbs.
Is that why I’m always told to eat
more fiber?
Actually, fiber has dozens of benefits
(see 10 Amazing Health Benefits of Eating
More Fiber). It helps lower LDL cholesterol,
steady post-meal blood sugar, and keep
your gut healthy. Some fibers also keep you
feeling fuller longer between meals. A fiberrich diet can lower the risk of conditions
like heart disease, diverticulitis, type 2
diabetes, and, yes, constipation. In fact,
a 2013 review found that the risk of heart
disease dropped by 9 percent for every 7
grams of dietary fiber eaten per day. Fiber,
Smithson says, “is a protective friend and
partner.”
How does fiber work?
Imagine two balls of yarn: one black and
one mixed black and red. It would be easy
to cut up the first with scissors. But what if
to cut the second ball you had to separate
the red yarn from the black? How much
longer would that take? This is what your
body does when it digests carb-containing
foods: the black yarn is the digestible
carbs; the red yarn is fiber. When you eat
foods with fiber your digestive system—the
scissors—needs to separate the digestible
from the indigestible, slowing everything
down.
But why should I eat carbs if my body
has trouble processing them?
“A lot of people have started dramatically
limiting or getting rid of carbs because
they’re tired of blood sugar [fluctuations]
that they don’t know how to manage,”
says Jennifer Smith, RD, LD, CDE (PWD
type 1), Director of lifestyle and nutrition,
Integrated Diabetes Services, Wynnewood,
Pennsylvania. And since there’s so much
negative talk around carbs these days, it
can seem like cutting back on carbs is a
clear win for managing your diabetes.
But completely cutting out carbs is
oversimplifying things. “It’s very tunnel
visioned,” Smithson says. Foods that
contain carbs also contain a wealth of other
nutrients our bodies need, like vitamins and
minerals. And plants provide thousands of
unique compounds, called phytonutrients,
that help fight disease. It can be hard to
think outside the carb-focused diabetes box
sometimes, but your body—and your longterm health—depends on these nutrients.
It would seem that a simple solution
would be to choose foods that are high in
these nutrients, yet low in carbs, but it’s not
that easy. The most nutrient-rich foods—
”nutrient-dense” is the term our experts
use—are plant foods, which all contain
carbs. “Vegetables, beans, nuts, and fruits
are so high on the nutrient-density chart
compared to just about everything else,”
says Lynch.
Rather than simply thinking about a
number of carbs, Lynch suggests thinking
about the “quality of carbohydrates” a food
provides: how many other nutrients can
you get from the carbs you take in?
The bottom line? Your body may have
trouble using carbs when you have
diabetes, but carb-containing plant foods
are still an essential part of maintaining a
happy, healthy, and energetic you. The key
is not only to keep an eye on the amount
you eat, but also to choose wisely in terms
of quality.
For Sale: Electric Toothbrushes!
Make it your new years resolution to have a happier, healthier smile!
For Sale by CTCLUSI Dental
ONLY $20
Oral-B Vitality Electric Toothbrushes. Refill heads also Remove more plaque and decrease inflamavailable for $5.00.
mation with an electric toothbrush. This
Call (541) 888-6433
brush features 7600 oscillations per minute,
a 2-minute timer, 2 brush heads, 1 charging
station, and 1 rechargeable battery.
Order yours today. Must pre-pay when ordered. (Shipping available for an extra fee.)
www.ctclusi.org
January 2020
15
Family Support and Behavioral Health Services Department
Welcomes New Employees
Hello all Confederated Tribes of
Coos, Lower Umpqua and Siuslaw
Indian Tribal Members, Families,
Friends and Employees.
My name is CarolAnn Young and I
am the new Behavioral Health Care
Coordinator.
I wanted to take the opportunity to
briefly introduce myself. I grew up in
Eastern Idaho and in 2001 I moved
to Nampa, Idaho.
I eventually
attended Boise State University
where I received my Bachelor of
Arts in Criminal Justice with a minor
in Psychology.
After I graduated, I worked for
Idaho Department of Corrections
where I worked with individuals
CarolAnn Young
who struggled with substance
abuse. I facilitated substance abuse
programs and worked with these
individuals to help them re-integrate into their communities.
In November 2018, I moved to Coos Bay with my fiancé, my two
sons, my fiancé’s daughter (who we have part-time) and our two
dogs. We love to go crabbing and enjoy the many beaches here.
My office is located at the Newmark Center here in Coos Bay. I
work in Suite 215 along with Melanie Mateski and Andrew Brainard.
I am so grateful for this opportunity and look forward to meeting and
working with you all and learning the culture, history and traditions
of the Tribes of the Coos, Lower Umpqua and Siuslaw Indians.
CTCLUSI & Higher Education
Committee Give Special Thanks!
Coming Soon!
Contributed by Karen Porter, Education Assistant
On behalf of the Education
Committee, we would like
to give special thanks to Mr.
William Walker for his generous
donation to the higher education
scholarship funds. There are 4
separate funds the Committee
oversees, of these four funds
awarded scholarship to 12
students in 2019. Upon his initial
inquiry, Mr. Walker shared, “I
am the nephew to Edgar and
Mary Ann Bowen, and cousin
to CTCLUSI Tribal Elders, Tara,
Beaver, and Angela Bowen.” It
was evident in his conversation
he holds great love for the
Bowen family.
Hello all, I am Tara
Vrell. I have lived in
the Coos Bay/North
Bend area my whole
life. My previous work
experience
includes
working with Area
Agency
on
Aging
working providing inhome care, respite,
meals
on
wheels,
and transportation. I
was also a co-lead for
Powerful Tools and
Living Well with Chronic
Conditions. I have a
AIRS Certification and
have also worked for
Tara Vrell
DHS Self Sufficiency.
In my off time, I enjoy
spending time with my
son who is a senior at North Bend High School.
I have been with the Family Support and Behavioral
Health Services Department for about 6 weeks now. I
am enjoying the work that I am doing and look forward
to meeting more community members. Thank you for
giving me the opportunity to assist the community with
services and events.
CTCLUSI Summer
Student Internships
The CTCLUSI Student Intern is a paid internship with the goal to assist current
College Students in supplementing their work and education experience based
work experience along with their needs, desires and interests.
Minimum Requirements:
Must be a member of the Confederated Tribes of Coos, Lower Umpqua and Siuslaw
Indians
Must be an Enrolled Full-Time Student (Sophomore status or above) in any Accredited
College including on-line schools (NOTE: Students may qualify even if they are not on a
Tribal educational stipend)
Must have verifiable transcripts that show a current GPA of 2.0 – can be obtained from
your college’s registrars or campus placement office.
This position is subject to pre-employment drug testing and criminal history background
check which may include fingerprinting.
William Walker
Charitable Contributions are welcome and appreciated!
The Education Committee conducts continued fundraising
to bring more dollars to the funds listed below. If you, or
someone you know would like to contribute, the donations are
tax deductible.
Carolyn Slyter Scholarship Fund
Elders Scholarship Fund
Grace Brainard Scholarship Fund
Mitsis Scholarship Fund
If you have any questions please don’t hesitate to contact
Karen Porter or Stephanie Watkins.
541-888-1315.
Online Applications will be taken starting March 9, 2020.
Tribal Members will need to www.ctclusi.org to apply. Go to Tribal Government/Job Opportunities and click on the CTCLUSI Tribal Member link.
Deadline to apply is May 8, 2020 at 10am
16
THE VOICE OF CLUSI
January 2020
It is important for you to claim your
Confederated Tribes of Coos, Lower
Umpqua & Siuslaw Indians ancestry
on the upcoming 2020 Census
Tribal Council meets with
Oregon Department of Land
Conservation and Development (DLCD)
The 2020 Census is in part responsible for grant and federal
funding to American Indian and Alaskan Native Tribes. In
order to accurately reflect our enrollment numbers, you must
fill out the entire Tribes name on your census forms.
For the household to be counted as a “Tribal” household,
“Person 1” needs to be the adult TRIBAL MEMBER. If a nonTribal member is listed as “Person 1” the entire household is
then considered non-Tribal in the overall tabulation done by
the Census.
Additionally, census data is essential to fair resource
distribution and political representation. Federal funding for
Indian housing programs, transportation, roads, and other
services are often distributed on the basis of census data. This
data is also used to allocate Congressional seats, electoral
votes, and is the basis for political redistricting. An accurate
count is necessary to ensure that American Indian and Alaska
Native voters have an equal voice in the political process of
non-tribal elections.
Acting Deputy Director of DLCD sent Tribal Council the above
photo and an e-mail expressing her appreciation for Chairman
Slyter and Vice-Chairman Petrie for opening their meeting.
“Chairman Slyter’s remarks and song elevated the tenor of our
meeting and provided a poignant opening to the pressing and
challenging issues of our day...We are grateful for the work
of CTCLUSI Planning Director Jeffrey Stump [and others] for
getting us to this day.”
Have Questions? Contact Jeannie McNeil at (541) 888-7506
Call to Tribal Veterans:
Share with us which branch you served in, your honors or awards, and an update of
what you are currently doing, for a possible feature in The Voice of CLUSI.
Send information to Morgan Gaines, Communications Specialist
by e-mailing mgaines@ctclusi.org
Winter Travel Tips from ODOT Know before you go!
For up-to-date travel conditions, visit TripCheck, ODOT’s
mobile-friendly travel information website. The site features:
• Maps updated in real time that display road conditions,
color-coded traffic speeds on most roads across the state,
trouble spots, weather, construction, maintenance and traffic
incidents. High impact incidents are prominently displayed
as “alerts.”
• More than 400 camera images from key locations throughout
Oregon, as well as southern Washington and northern
California.
• Create and bookmark custom camera pages with up to 10
different cameras for quick checks of specific routes.
• Links to bus, airport, train, bicycle and trucking information
and detailed information on scenic byways, safety rest areas
and Snow-Parks.
• Detailed information on the use of traction tires and chains
in Oregon.
• Waze user reports and traffic jams; these are overlaid on
the TripCheck map, providing real-time traffic and road
conditions from Wazers in the area.
• “Travel Time,” shows current travel times from key highway
connections throughout the Portland metro area.
• Updated highway closure information associated with winter
weather conditions on I-84 and I-5.
TripCheck information is also available via Twitter. Visit www.
TripCheck.com and click on the Twitter page to learn more.
Use TripCheck TV to create a custom display of road condition
information and camera images.
By phone:
Travelers in Oregon can dial 511 to access the same immediate
road and weather information available on TripCheck. (Note:
511 does not have access to Waze data.)
•
Select updated reports about driving conditions by highway,
mountain pass or major city from easy-to-use menus. The 511
system responds to both voice and touch-tone commands.
• Calls to 511 are local calls when dialed from a pay phone
or wire line phone. Mobile phone users are responsible for
airtime and roaming charges according to their wireless
service contracts, but ODOT does not impose any additional
charges.
• Most wireless companies in Oregon provide 511 service. If
you cannot use 511, call toll-free 800 977-ODOT (6368) for
road and weather information. Outside Oregon, dial 503588-2941.
• Oregon can forward users to Washington State’s 511 system
for road conditions in that state.
Report a road hazard:
To report road hazards (trees down, electric wires across the
road, road blocked by mud or rocks, etc.) call the nearest ODOT
dispatch center.
• Portland metro area, Hood River area: (503) 283-5859
• Mid-Willamette Valley, north coast: (503) 362-0457
• Southern Willamette Valley, south coast: (541) 858-3103
• Central and eastern Oregon: (541) 383-0121
Wazers: We encourage you to submit road hazards, incidents
and other related conditions that you experience in order to help
others stay safe and mobile.
Remember, in Oregon, it is illegal to drive while holding
or using an electronic device (e.g. cell phone, tablet, GPS,
laptop). Pre-set GPS routes before driving or pull off the road
and park in a safe area before using your electronic devices.
Information provided by Kathy Perkins, Transportation Coordinator
January 2020
www.ctclusi.org
17
5 Common Workout Excuses Keeping You Out of the Gym—and How to Beat Them
Contributed by Armando Martinez CHA and Diabetes Coordinator, By Karen Asp / https://www.realsimple.com/health/fitness-exercise/
The toughest part about committing to—and sticking with—an
exercise program is getting your mind to go along with it. Learn
how to jump over five mental hurdles and confront common
excuses that could derail your best intentions.
Nobody ever said adopting a regular exercise program or
consistently working out would be easy. The biggest obstacle most
people face? Their mind. Experts often say fitness is 90 percent
mental and 10 percent physical, and they’re totally right. Whether
you’re a world-class athlete, a workout newbie, or somewhere in
between, your mind—and the excuses it comes up with—is often
your biggest enemy. Below, experts weigh in on five common
mind blocks or excuses not to work out that could be holding you
back, with tips for overcoming them so you can make fitness part
of your regular routine.
Excuse #1: I’m too tired to exercise.
Solution: If you’re truly feeling under the weather, then it’s
probably best to skip exercise. But if this fatigue is a daily feeling,
know that it’s probably from a lack of exercise. When you sit too
much or don’t move enough during the day, there’s not much
oxygen being distributed through your body, which can make you
lethargic, says Tina Martini, fitness trainer in San Diego, California;
chef; and author of Delicious Medicine.
As soon as you get moving, endorphins begin to kick in and
you feel more energized. Do this repeatedly, and you’ll increase
your overall energy. Until you get to that point, though, schedule
exercise for when you naturally have the most energy, says Julie
Driver, a London-based Pilates instructor. For some people, that
may mean trying a morning workout before the day wears them
out, while others might feel more energetic later in the day. No
matter when the exercise happens, remember that a small amount
of activity is better than nothing, so commit to doing at least ten
minutes or moving through a few stretching exercises.
Chances are, you’ll feel so good that you’ll keep going.
Excuse #2: I don’t have time to exercise.
Solution: Lack of time was the number one reason a
whopping 42 percent of participants in a recent Freeletics
survey cited for not working out. It might seem tough to
squeeze exercise in, but people often only have a perceived
lack of time, as the same survey found that the average
American has 89 minutes of free time a day.
Fortunately, you don’t need to spend much time
exercising—even a few minutes at a time spread throughout
the day or a little exercise at home will work—but you do
need to create time for it, Driver says. Schedule it into your
day planner just as you would a doctor’s appointment or a
haircut and then build more activity into your day by taking
the stairs versus the elevator, holding walking meetings, or
pacing as you talk on the phone.
Bottom line? “Ask yourself if your health is really a priority,”
Martini says. “People always find time for the things that
are the most important.”
Excuse #3: I’m not an athlete—how can I possibly
exercise?
Solution: No doubt you’re great at walking, which means
you can move, and that’s all that’s required.
“You don’t need to be an athlete to exercise,” Driver says.
Find activities you love doing, do them at an intensity that
feels comfortable, and progress at your own level. Most
importantly, don’t compare yourself to others as you get into
this exercise mindset. “Everybody has to start somewhere,
and small steps add up to bigger results,” Driver says.
Excuse #4: Exercise is so boring.
Solution: Find new ways to move. “When you feel
boredom setting in, it’s time to change things up physically
and mentally,” Martini says. From walking groups and
dance classes to exercising with a dog (even if that means
volunteering as a dog walker at a shelter), there are so
many fun ways to get fit that it’s worth experimenting to find
ways that interest you.
Start by finding three new fitness-related activities in your area
or think about activities you used to love as a kid. Schedule them
into your calendar and then give them a try with an open mind.
Note if there was one activity you really enjoyed and find ways to
do it more often.
Consider, too, what environments stimulate you and make you
feel excited. For some people, doing something outdoors, even if
it’s solo, keeps them stimulated while others are more motivated
by indoor exercise classes. Love listening to music? You might
consider adding music to your workouts or choosing fitness
classes where music is a focus, as studies show that music can
motivate you to move and even exercise longer in some cases.
Excuse #5: Exercise feels like such a chore that I have no
desire to do it.
Solution: If you think you need to over-exert yourself in the gym
just to lose weight or get healthier, no wonder you feel like exercise
is a chore.
“I hear this a lot, mainly because clients link exercise with
punishment,” says Jonathan Jordan, a personal trainer and
nutrition coach in San Francisco. Yet rather than thinking about
exercise as a negative, shift your mindset and focus on the things
that exercise will help you do.
For instance, if you put a little time into the gym, you might be
able to play your favorite sport without feeling so much pain or
have the stamina to go hiking with your kids. Once you find that a
few hours exercising translates to better performance in things you
love to do, you’ll probably quit complaining, as most of Jordan’s
clients have done. Even better, realize that exercise is a get-todo versus a got-to-do. “Look at your life and think how different it
would be if you couldn’t use your body,” Martini says. “Movement
is a gift we give ourselves, not punishment.”
When:
February 3rD 5:30-7:30
&
February 10Th 5:30-7:30
Don’t miss out!
Workshop in learning about
*Stress Reduction
*Healthy Eating Habits
Where:
CooS bay CommuniTy
CenTer
338 WallaCe ST
CooS bay, or. 97420
rSvp:
Dinner anD ChilDCare proviDeD
pleaSe rSvp by
January 27
Th
&
inCenTive priZeS
1.888.365.7155
Sponsored by Family Services
18
January 2020
THE VOICE OF CLUSI
TH = Tribal Hall
CC = Community Center
TRC = Three Rivers Casino
FO = Florence Outreach
EO = Eugene Outreach
January 2020
Sunday
Monday
Tuesday
Wednesday
1
COH Advocacy in Florence, 2nd & 4th Thursdays from Jan. 9th –
March 26th, 10:00 a.m. – 4:00 p.m.
COH Healing Program in Coos Bay, Session 1: Jan 6th – March
11th, Session 2: March 16th – May 20th. Day Session: Every
Wednesday at Noon, Evening Session: Every Monday at 6:00 p.m.
5
12
Tribal Council
Meeting,
CC 10:00 a.m.
19
Thursday
New Year’s Day
All Tribal Offices
will be Closed
6
7
13
14
20
21
22
28
29
Walking Group
Valley River Center
9 a.m. - 10 a.m.
COH
Healing Program,
Coos Bay, 6:00 p.m.
Walking Group
Valley River Center
9 a.m. - 10 a.m.
Friday
2
3
Elder’s Luncheon
CC 11:30 a.m.
FSBHS Sponsored
Gift Making, TH
1:00 p.m. - 4:00 p.m.
8
9
Saturday
10
4
11
COH Advocacy in
Florence
10 a.m. - 4 p.m.
Deadline to turn
in 2019 receipts to
Fitness Program
Beading & Paddle
Making, TH
10 a.m. - 2 p.m.
16
17
18
23
24
25
30
31
PRC
Applications
Deadline
15
COH Dentalium
Necklace Class, Coos
Bay, 5:30 p.m. - 7:30
p.m.
COH Advocacy in
Florence
10 a.m. - 4 p.m.
COH Smudge Kit
Class, Eugene, 1:30
and 6:30
26
27
Walking Group
Valley River Center
9 a.m. - 10 a.m.
February 2020
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
2
3
Walking Group
Valley River Center
9 a.m. - 10 a.m.
4
5
6
7
Elders Birthday
Luncheon,
FO 11:30 a.m.
Healthy Families &
Lifestyles, CC
5:30 p.m. - 7:30 p.m.
9
10
Walking Group
Valley River Center
9 a.m. - 10 a.m.
11
12
COH Guided Canvas
Art Class, Coos Bay,
5:30 p.m.
COH Advocacy in
Florence
10 a.m. - 4 p.m.
13
14
20
21
22
27
28
29
Healthy Families &
Lifestyles, CC 5:30
16
23
17
18
19
24
25
26
President’s Day
All Tribal Offices
will be Closed
Walking Group
Valley River Center
9 a.m. - 10 a.m.
COH Dreamcatcher
Class, Eugene,
1:30 and 6:30
8
Beading & Paddle
Making, Chifin
Native Youth Center,
Springfield
10 a.m. - 2 p.m.
COH Advocacy in
Florence
10 a.m. - 4 p.m.
15
Storytelling Event,
Coos Bay,
More information to
come
www.ctclusi.org
January 2020
19
Start Your 2020 Wellness Journey!
Contributed by Mike Smith, Tribal Benefits Specialist - Contact me at 541.902.3819 or at msmith@ctclusihr.org
Most of us hear the term wellness and assume
that it’s something beyond our reach. Or perhaps
we think that wellness is only for advanced yogis,
holistic doctors, or wellness practitioners, but
not us — not everyday people just working the
daily grind and living busy lives. But this is where
we make the mistake. Wellness is nothing more
than small daily choices that lead up to lifelong,
very big changes — that’s it. Anyone can achieve
wellness whether that means you’re a stay at
home mom or a full-time working adult, maybe
even juggling two jobs just to get by. You don’t
have to have a lot of money, time, or even kitchen
skills because all of us have access to wellness
if we choose to.
It simply starts with one choice after another.
To help you achieve wellness in 30 days, here
is a checklist you can go by that if followed, will
have you well on your way to a healthier and
happier you in just a month. These tips are simple,
doable for everyone, affordable, and absolutely
life-altering when all combined.
No one becomes healthy by wishing, making
excuses, or deeming themselves unworthy.
Here’s how to choose wellness one day at a time:
Week One: Kitchen Tips
1. Eat Berries With Breakfast
Berries are an incredible food, rich in nutrients
for our brain, our digestion, and they’re diseasepreventative. They’re also a fresh source of
produce and keep us fuller than processed cereals
with dried fruits. Add 1/2 cup of your choice frozen
or fresh berries to either a smoothie, oatmeal, or
just have some with some unsweetened coconut
yogurt and a little chia or flax seeds. Berries are
also a great source of vitamin C to kickstart your
immune system.
2. Eat One Green Food Per Day
Eating one green vegetable per day or one
leafy green is a great way to get yourself healthier
in the kitchen without much thought. It can be a
cup of broccoli at dinner or spinach snuck into
a smoothie. A cup of green beans at dinner or
some leafy kale tossed with chopped sweet
potato and some simple seasonings. Anything
counts, just make sure it’s green, natural, and
from the earth. These foods provide us with more
nutrition than any food out there. They alkalize
our bodies, promote mental wellness, and protect
us from major forms of disease.
3. Drink a Glass of Water When You Wake
Up
A new health practice that many observe,
drinking water is essential to hydrating your body
first thing in the day after a night long fast. It helps
wake you up and is an excellent way to flush out
your body first thing to keep you regular, a key
part of staying healthy. Remember, your body
contains (and needs) more water than most of us
realize. Be sure you’re giving it enough, starting
first thing — even before the coffee!
4. Enjoy Plain Coffee and Tea
Coffee and tea are two of the most amazing
sources of antioxidants in our diet, so long as
they’re sustainably (preferably) organically
sourced,
so
they’re
produced
without
pesticides. These two beverages boost mental
health, liver health, and promote a healthy heart.
The key is to leave out the sugar and milk, which
takes away most all their benefits. Coffee is
even being studied most recently for its healthy
effects on the longevity and cancer prevention,
while tea has been a long-standing healing
remedy for years. Enjoy 1-2 cups of either in the
morning, and even again in the afternoon before
3 p.m. if they’re caffeinated.
5. Cook Your Own Meals
Cooking at home does two things: It puts you
in touch with the food that you’re using to keep
you well and it keeps you away from restaurant
options that someone else prepared for you,
probably using ingredients that aren’t the best
for you (excess oil, salt, sugar, etc.). Leave out
the middleman and cook more at home, even
if that means preparing simple meals such as
soup, a protein and veggie, a macro-bowl or
salad, or even some smoothies with oatmeal for
a fun breakfast for dinner option. Cooking your
own meals is one of the best things to do for life
long health, so see all of our food tips here to try
all kinds of hacks in the kitchen.
6. Use Herbs Instead of All the Salt
Instead of shaking salt on all your food, try using
herbs to flavor them instead. For breakfast, use
cinnamon, cardamom and ginger for a sweet and
spicy flavor. For lunch, use Italian seasonings,
sage, black pepper, and/or cayenne and turmeric.
For dinner, try some garam masala, pepper,
oregano, basil, and thyme. Mix these up however
you like, but use them more often; they’re some
of the best ingredients that provide antioxidants,
mood-boosting benefits, and even anti-cancer
benefits. They also reduce blood pressure levels,
unlike excess salt that can lead to hypertension
(chronically high blood pressure).
7. Ditch the Sugary Food
Sugary foods are not part of a healthy diet, mostly
because they’re processed, void of nutrients, and
can be addicting. Instead of choosing something
with sugar, have an apple, some berries, a
banana, an orange, or just enjoy sweet veggies
like carrots instead. Your body will learn to love
the taste of fresh vegetables and fruits when you
give it a chance. Sugar ages your skin, messes
with your digestion, makes you moody, tired, and
doesn’t satisfy your appetite. Ditch it; you’ll feel
much better in no time!
Week Two: Activity Tips
8. Aim to get in a 20-30 Minute Walk or Jog
This might sound difficult but is easier than
we all think. Getting up just 30 minutes earlier
in the morning will give you plenty of time to get
in a good walk (or jog). If you like to run, even
better, but walking is great too. Moving first thing
in the day boosts your serotonin levels, provides
energy to the body, and also helps you focus
better throughout the day. It is also an easy way
to improve your metabolism to help manage your
weight.
9. Lift Something Heavy for 5 Minutes Every
Day
How many of you have ever thought, “I don’t
have time to lift weights,” or maybe you know you
have time, but just don’t enjoy it. Whatever the
case, here’s an easy way to combat that issue:
Pick something heavy, whether it be a kettlebell,
a dumbell, or even a household item you can
grasp in your hands that is heavy but still light
enough to pick up. Lift one of these items for just
five minutes a day, preferably over your head
like you would if you were in the gym, along with
by your sides to work your arms, and even hold
this while you do a few squats too. Resistance
training not only improves your metabolism,
but also boosts testosterone in the body that
improves your sense of motivation, focus, and
even your energy. It also aids in strengthening
the body, even in just five minutes. If you have
time for more great, but if not, five minutes is
enough to get you out of breath just enough to
get good results. If you can do this three different
times throughout the day, you’ve lifted weights for
15 minutes without realizing it.
10. Don’t Over Sit Your Welcome
Sitting is not as evil as it’s being made out to
be now, but it is tremendously important that we
don’t “over sit” our welcome. We need to stand
more throughout the day, even if that’s while
chatting with friends, talking on the phone, or just
getting up in between nightly relaxing activities
before bed. If you like to watch television, be
sure not to sit there for hours on end while doing
so. If you work at a computer all day, get up and
move around or try to stand and work however
possible. Sitting too long makes you tired, can
cause brain fog, increases your insulin levels,
and slows down your metabolism. It can even
lead to a bad mood, and antsy nature. The body
likes to move; give it what it needs.
11. Practice Active Errands and Commutes
When commuting to work throughout the day,
running errands or the like, it’s important to be
active during those activities when you can. For
instance, if you can take the stairs more often, do
it. If you can walk to work, do it. If you can park
further away at the store, do it. You get the idea.
Working in a large city makes it easy for most
people, but those that rely on cars and public
transportation may have to keep this in mind to
prevent easy access to more sitting and less
activity.
12. Do Some Sort of Stretching Per Day
Stretching is one of the most overlooked
exercises that improves your mood. It releases
muscle tension, prevents muscle cramps,
improves lymphatic flow and blood flow that can
make you happier and also keep digestion working
well. It also prevents muscle stagnation that can
just make you feel badly. Stretch in the morning
a little and a little more at night before bed. Even
just a couple minutes will make you feel better
— try it!
13. Spend a Little Time Outside Daily
Take a stroll around your neighborhood or walk
through a local park each day if you live near one.
If you have a dog, take them for a five minute spin
down the street. Or, maybe you have the option
to exercise outside — try it; it’s rejuvenating
compared to indoor treadmills! Being active
outside, even just for a few minutes, is a great
way to enlighten your spirits without even trying.
It puts you in touch with nature, which studies
show can actually benefit our brains, prevent
depression, and exposes us to the most natural
source of vitamin D available to us: the sun.
14. Try Yoga
While not everyone may enjoy yoga, its many
benefits are so profound that we should all at
least give it a shot. Don’t let yoga intimidate you
if it seems out of reach or strange. It’s actually
just a fluid way of moving your body, stretching
everything out, and being kinder to your body
through movement. While a grueling workout at
the gym is great for pumping muscles, yoga is a
nice change of pace that reduces cortisol in the
body. This lowers stress around the clock and
reduces insulin spikes that are caused by elevated
cortisol levels. Yoga also stimulates lymphatic
flow, a key to keeping your body feeling well in
more ways than one. Try some beginner You
Tube videos; even just 10 minutes is a great
place to start!
Week 3: Mind and Mood Tips
15. Eat for Your Hormone Health
Most of us don’t consider our hormones when
we plan out a meal or grab something to eat — but
we should. Our hormones completely control how
we feel, act, think, and even how we treat others.
And guess what controls our hormones for the
most part? Aside from sleep and our lifestyle, our
diets do. Though rest, stress management,
and staying active play a part, nothing acts like
directions for your cells like your food does.
Certain foods can disrupt hormonal function and
possibly even lead to mood disorders, anxiety,
or depression. Some of the most common foods
to avoid are: dairy, gluten, processed foods, and
sugar. Even for those not allergic to gluten, it
seems to play a part in the way the brain feels,
thinks, and can lead to depression and hormone
disorders. Most dairy products have also largely
been linked to brain fog, estrogen imbalance,
and overall anxiety and depression. One reason
these foods create a problem is due to the
protein structures they contain which interferes
with optimal hormone processes. Sugar and
processed foods also upset insulin levels and
can interfere with optimal hormone function as
well. Eat whole and unprocessed foods whenever
possible. Nuts, seeds, leafy greens, vegetables
and fruits are some of the best foods you can
give our brain on an ongoing basis.
16. Do Something You Love Every Single
Day
This can be as small as something such as
cooking your favorite breakfast, writing in a journal
a few minutes a day, participating in a local event,
participating in a favorite hobby, or anything else
that you just truly love. Doing something small
for yourself every day is a great way to enhance
serotonin levels in the body to raise those feel
good hormones on a regular basis.
17. Eat Magnesium-Rich Foods
Magnesium is the anti-stress hormone, not to
20
January 2020
THE VOICE OF CLUSI
Start Your 2020 Wellness Journey!...continued from page 19
mention the host of other benefits it has for your
body. Plant-based foods are rich in magnesium
and are important to include in your day to
optimize mental wellness. Some of the best
sources include leafy greens, nuts, seeds, cacao,
bananas, avocado, and sweet potatoes. See
some magnesium-rich recipes here to find out
how to work more of this important mineral into
your diet!
18. Eat Good Fats
Healthy fats are like fuel for a good
mood. They’re one of the most important things
to include in your diet to promote a healthy mood
(and a balanced metabolism). Healthy fats also
promote good heart health, reduce cholesterol,
and contain none of the harmful side effects
associated with animal-based saturated fats. Go
for raw coconut, avocados, almonds, walnuts,
acai fruit, flax seeds, cashews, hemp seeds,
chia seeds, pumpkin seeds, sesame seeds or
tahini, pecans, and olives. Many of these are also
packed with protein, B vitamins, and magnesium
to enhance brain health even further.
19. Ditch the Negative Self Talk
Consistently telling yourself reasons why you
can’t do something, don’t deserve something, or
will never achieve something are never going to
get you where you want to be. Ditch the negative
self talk and start creating new messages
instead. When you change your mindset, you
have the power to change your life. This is one of
the most overlooked, yet most important, things
that everyone can do for better mood and mental
health daily.
20. Eat Your B’s
B vitamins reduce stress in the brain, promote
energy, and enhance focus — who doesn’t want
all of those things?! Vitamin B12 isn’t the only
one important for good health. Other B vitamins,
specifically vitamins B3, B5, B6, and B7 are also
important. If you eat a plant-based diet, you can
easily get enough. Some of the best sources of
B vitamins include: nuts, seeds, leafy greens,
broccoli, avocados, root vegetables, coconut,
beans) (including coffee and cacao), bananas,
pumpkin, berries, legumes, and whole grains.
Mix these up throughout the day for a healthy
brain all day long!
21. Eat More Plant-Based Foods
Even if you’re not vegan, just eating more
plant-based foods is a great way to enhance your
mood. Plant-based foods have been shown to
relieve depression, anxiety, and even promote
mental clarity. Don’t take our word for it though;
give it a try yourself and see! Here are some
recipes you can try that are whole-food based
and sure to make you feel good around the clock!
Week 4: Lifestyle Tips
22. Get Social
Social wellness is something most of us don’t
pay enough attention to, but we should for
long-term health. Even if you enjoy alone time,
keep in mind that we are all social creatures
by nature. We aren’t meant to give ourselves
the privilege of being social whenever we can.
Corresponding with others can relieve stress,
enhance our mood, and even promote longevity.
Even just spending time with friends, family, or
chatting with someone at the gym, park, or the
office is an important way to stroke your social
needs daily.
23. Learn to Love Sleep
Why has sleep become something we have
(and even hate) to work into our schedules?
Sleep is a gift, something that’s just as important
as the food on our plate and our exercise habits.
It’s the time of the day that our body resets itself,
detoxifies, and allows us to be able to conquer
the next day ahead. Depression, weight gain,
stress, and even food cravings can all occur
when we don’t get enough rest. For some of us,
our sleep needs may be 8 hours, and others it
could be 9 or 10. Don’t just yourself by how much
sleep you need — get enough until you wake up
at the same time each day without the need for
an alarm clock.
24. Become a Minimalist
Having nice things is great, and such a treat
to give ourselves whenever we can, however
we should never forget how much joy that
being a minimalist can bring to our lives. Being
a minimalist can be as small as reducing the
amount of products we use, to learning to prepare
more simple meals. It means that sometimes less
is more, and sometimes, the little things can give
us the most joy. Try scaling down your wardrobe
and donating what you don’t wear anymore. Ditch
the pricey beauty products and use more natural
options instead. Clean out your kitchen and stick
to whole foods with simple preparation tips. This
is a great way to make life simpler, which can
make you healthier and happier without the need
for so much stuff.
25. Try a New Activity Once a Month
Our schedules can turn us into creatures of
habit. We can easily just start going through the
motions if we’re not careful to try new things,
but this can also make us bored, unhappy, and
possibly lose our passion for things we care
about such as being active, our jobs, and even
our healthy eating habits. So the answer is to try a
new activity when you can, possibly once a month.
This can be something as simple as trying a new
cooking method, trying a new exercise, working
in a different atmosphere, trying a new approach
to something at your work, or even just shopping
at a local farmer’s market instead of a commercial
grocery store. Expose yourself to new activities
and see how great it can make you feel!
28. Do Something Nice for Someone When
You Can
Doing something nice for others doesn’t just
benefit them but also you too. We’re meant to be
giving creatures, yet many of us see giving as a
form of sacrifice. This is simply not true. When we
give, we get so much more in return in more ways
than one. It doesn’t have to be related to money at
all either, but could be a simple as sending a card,
an email, making a dish for someone, running
errand for a friend, sending flowers, taking
someone to lunch, or even just letting someone
ahead of you in line at the grocery store. Or, give
to an animal organization, volunteer at one, or
just do something to promote cultural awareness
and animal welfare. Doing small things for the
good of others on a regular basis is an important
part of long-term wellness. Try it and see how
fulfilled it makes you feel, and how you might just
change the lives of others in ways you may never
even know.
29. Bring Energy Into a Room Instead of
Taking it Away
No matter what we have going on in our lives,
one of the most important things we can all do is
bring energy, not steal it. This means maintaining
a positive outlook and energy, even if our lives
are not as they should be or we wish they were.
This is important for our health, along with the
health of others around us. People who have a
positive spirit can make a huge impact on people
around them. If everyone practiced this regularly,
the world would like be a more energetic, happier
place. The next place you go to, even if it’s a
meeting at work you’re dreading, bring energy
and positive nature into the room instead of steal
it away with a negative outlook.
30. Spend Time in the Quiet Each Morning
If you work out in the morning, this is a great
time to get some quiet time to yourself, but even if
you don’t, try to spend a little bit of your morning in
the quiet when you can. This can help reduce the
stress hormone cortisol in the body, which peaks
first thing in the morning. It also gives you some
time to think to yourself before the busyness of
the day begins. You might like to write out your
thoughts, to-do’s, prayers, concerns, or whatever
else comes to your mind first thing in the day —
do whatever suits you. Taking just 10 minutes
each morning, perhaps over coffee, is a great
way to take care of yourself in a small way each
day.
And there you go friends, a month’s worth of
wellness tips you can practice to be a healthier,
happier you in just 30 days. You can try one tip
per day, or optimally, build on each day as the
month goes by. You won’t believe how different
these can make you feel when practiced on a
regular basis.
Remember, wellness is merely a gift you
choose to give yourself that begins with one
simple choice after another. Start your wellness
journey today! Happy 2020!
Content taken from “30 Days to a Healthier You: A
Daily Checklist of Wellness Tips” by Heather McClees
© One Green Planet www.onegreenplanet.org
Fun STARTS HERE
THREE RIVERS CASINO COOS BAY
SATURDAYS
Cash
YEAR
NEW
1,000 CASH DRAWINGS
$
7:00pm | 7:30pm | 8:00pm | 8:30pm | 9:00pm
One entry for every 25 same-day points earned on Saturdays from Noon to 8:59pm.
MONDAYS
WEDNESDAYS
THURSDAYS
WIN UP TO
$50 HOT SEATS
Every 20 Minutes
from 6pm-9pm
$500 GRAND PRIZE
$1,000
6:00pm | 6:30pm | 7:00pm
7:30pm | 8:00pm
One entry for every 25 same-day points
earned from Noon to 7:59pm.
Drawing at 9:30pm
Must be actively playing a machine with players club card to be eligible
for hot seats. Must be a hot seat winner to be eligible for
grand prize drawing.
Spin the wheel
& win up to
$2,500
6PM-9PM
DRAWINGS EVERY 20 MINUTES
MANAGEMENT RESERVES ALL RIGHTS.
ONE ENTRY FOR EVERY 25 SAME-DAY POINTS
EARNED FROM NOON TO 8:59PM.
COOS BAY
5 4 1 - 8 0 8 - 9 2 0 4 | T H R E E R I V E R SC A S I N O . CO M
This is a copy of a public record, reproduced as it was published. It is not legal advice, and it may not be the version a court would rely on. Check the official source before you cite it.