Enjoying (and staying fit) during spring and summer is about getting out to do what you love – pain free. Whether you're hiking up Icicle Ridge or walking the Ski Hill loop, your enjoyment is closely related to being able to hike, walk or run up and down hill. Welcome to the Upper Valley! ... (Lots of fun, but not much flat ground around here.)

So, how about those knees?

Here are some tips on preventing pain and strain while enjoying the Cascades:

1. Reduce Impact

Impact is the force that moves up the leg upon initial contact with the ground during each step. (THUD!) Since Force equals mass x acceleration, body weight and speed of descent are important variables, which affect impact. Plus, on a declining slope, you're likely to land on the rear of your heel, as compared to the moving up-slope, where you land on the toes and forefoot. Picture jumping up and down on your heels while barefoot (Ouch!) There's less opportunity to absorb impact through the foot and ankle when landing on your heels.

Leavenworth, WA — After voters overwhelmingly supported to retain Emergency Medical Services in the Upper Wenatchee Valley last summer, Cascade Ambulance continues to receive accolade for their extraordinary level of service.

Operated within Cascade Medical Center, the ambulance team has been awarded the 2012 EMS Service Award, presented by the Wenatchee-based 911 dispatch, RiverCom. "We're honored for this recognition," said Brian Pulse, Director of EMS at Cascade Medical, "our success is a reflection of seasoned medics whose longevity, experience and training creates efficiency in all we do."

Since 2006, RiverCom has presented the annual award. Nominated directly by the 911 dispatchers, according to Jackie Jones, Operations Manager with RiverCom, "It's rare for an entire agency to receive this recognition, which is based on providing a consistent and professional partnership with RiverCom 911."

Leavenworth, WA — Each month, the medical providers, administration and staff at Cascade Medical (CM) internally highlight one of their shared values. "For March, our focus was 'Community' ... one of the seven principles we embrace as our community's medical center," said Diane Blake, CEO, "More than words, our aim is to consistently apply the values; reminding us why we do, what we do – everyday."

Giving back to the community, beyond quality healthcare, CM held an organization-wide food drive this past March. "We wanted to help meet a need in our broader community at a time of year when donations are typically less, but the need is just as great," said Jill Barich, Executive Assistant at Cascade Medical. Once the idea was decided, the Employee Activity Committee sprang into action. As a volunteer group, comprised of medical center employees, the effort brought together a variety of contributions from each department.

Now taking weekend appointments, we're making it more convenient for you to book an appointment -- when you want an appointment.

For your good health, please call us to schedule a state-of-the-art mammography screening.

Here for you now, here when you need us -- even on weekends. Call us for details: 509-548-5815

Join us in supporting this 17th annual event, benefiting our community foodbank. The Empty Bowls auction is a fundraiser for Upper Valley Mend. The auction consists of KOHO promoting and asking listeners to view the handmade artisan bowls by local artists online and then KOHO auctions the bowls live on the air. Last year the auction raised close to $7,000 during the two-day event.

• When: Wednesday, March 20th and Thursday, March 21, from 8-9AM
• Where: This is an On-Air auction on KOHO 101.1 FM
• More info at KohoRadio.com

All proceeds benefit "The Cupboard", our community foodbank and thrift store.

January is "Learn to Ski" Month. Join us in supporting our community's Leavenworth Winter Sports Club during this annual ski day.

• When: Sunday, February 3rd (Check-in 8-9AM)
• Where: Leavenworth Fish Hatchery
• More info at SkiLeavenworth.com

Enjoy free Nordic lessons, equipment and wax demos, refreshments. Visit the Physical & Occupational Therapy info table while you're there.

Join us in supporting our community's Leavenworth Winter Sports Club during this 11th annual event.

• When: Sunday, January 6th, noon to 3PM
• Where: Icicle River Trail in Leavenworth
• More info at SkiLeavenworth.com

All proceeds benefit The Wellness Place to provide direct services for breast cancer patients.

The higher your blood cholesterol level is, the greater the chance of developing heart disease.

Know your numbers. Special pricing on Cholesterol Screening and Fasting Lipids Panel is now available.

• Cholesterol Screening: $10
• Fasting Lipids Panel: $40 (Please do not eat for 10 hours prior to Lipids Panel)

Our Lab Department is conveniently open seven days a week, 8AM to 5PM. Walk-ins are always welcome.

Join us in supporting our community's Leavenworth Winter Sports Club when the Banff Mountain Film Festival World Tour brings the spirit of outdoor adventure to Leavenworth Festhalle.

• When: November 20th at 6PM
• Where: Leavenworth Festhalle
• Tickets: visit SkiLeavenworth.com

Visit the Physical & Occupational Therapy info table while at the event.

All event proceeds support LWSC youth programs such as the Junior Nordic, alpine and after school Ski Hill programs.

The chance of having breast cancer sometime during your life is 1 in 8. Early detection is key to being a survivor. During October, we're offering state-of-the-art mammograms at a reduced cost.

Please call us for details and make your appointment today. Mammography Appointments: 548-2512

Stay well this season by getting your flu shot at a reduced cost.

• Friday, October 19 (9-noon)
• Thursday, October 25 (2-5pm)

Special pricing of $20 (cash or check only please) to be paid at time of service. Traditional Medicare will be billed.

Please call us for details. Family Practice Clinic: 509-548-3420

With over two-hundred wildfires touched off by lightening in mid-September, here are some helpful tips to minimize the impact of smoke on your health.

Minimize time spent exerting yourself in areas heavily affected by smoke from wildfires.

You are particularly susceptible if you have pre-existing respiratory conditions, such as respiratory allergies, asthma, and chronic obstructive pulmonary disease (COPD). Be sure you are taking your medications regularly, and if you experience any of the following, you should be seen at the clinic:

• Inability to breathe normally
• Cough with or without mucus
• Chest discomfort
• Wheezing and shortness of breath

Please note: Standard, paper filter masks do not protect you from smoke inhalation, only from large particles such as sawdust.

For a full list of precautions and preventative measures, visit the CDC website:
http://www.bt.cdc.gov/disasters/wildfires/facts.asp

The Cascade Medical Board of Commissioners currently has an open Board Position. Candidates must be registered voters and reside within the hospital district. Resumes will be accepted until 12:00 Noon, Friday, October 26, 2012.

For additional information, please contact Jon Davis, CEO, or e-mail This email address is being protected from spambots. You need JavaScript enabled to view it.