Medicine Wheel Garden Celebrates the Spring Equinox

By Michael Greene, Tulalip News

On a crisp morning in March, people gathered at the Karen I. Fryberg Tulalip Health Clinic to honor the Spring Equinox of 2017, with a blessing of the Medicine Wheel Garden by Father Pat Twohy, longtime friend of the Tulalip Tribes. Song, drumming, and thoughtful stories were shared by families, friends, youth, and elders.

Misty Napeahi, Tulalip Tribes General Manager, opened the ceremony and offered kind words about Father Twohy. “Father Pat, it is always a blessing when you are here,” she said. “I want to let you know that the Tulalip Tribes love you”.

Father Patrick J. Twohy, an honorary Tulalip Tribes member and former priest of St. Anne’s Catholic Church, has been a friend of the tribe for the past forty years. Whether it be blessings, funerals, or personal visits to tribal members, he has been an important part of the Tulalip community.

As a show of appreciation and respect from the Tulalip Tribes, Dale Jones officiated over the formal gifting of a pair of moccasins to Father Twohy. An Elders Advocate for the Diabetes Care and Prevention Program, and long-time friend, Jones honored Father Pat with a “footwashing ceremony.” This was done as an example of serving one another by “building each other up in humility and love.” A true demonstration of a servant heart.

The Wisdom Warriors, a group of elders, made the moccasins over several weeks. They were taught the traditional art of moccasin-making by Shirley Jones, member of the Yakima Nation.

The Medicine Wheel Garden is the latest effort by the Tulalip Tribes to build an integrative medicine practice. The new garden is in the shape of the well-known medicine wheel of Native American cultures. It mirrors the Four Directions, or cyclical patterns of life: the four changing seasons, the life cycle from birth to youth, adult to death, as well as the mental, physical, developmental, and spiritual states of our own bodies.

Students at the Tulalip Vocational Training Center (TVTC) created the garden boxes for the Medicine Wheel Garden. Several students worked outside in the rain, heavy winds, and mucky conditions to help configure the garden beds.  Jennie Fryberg, Health Information Manager for the Tulalip Health Clinic, stated, “All the students from TERO, we would like to thank you very much for all the work that you have done for our beautiful gardens. We thank you so much for your hard work constructing these garden beds!”

Fryberg spoke about the Tulalip Tribes Diabetes Care and Prevention Program and gave recognition to those that helped, “I want to give honor to the Diabetes Program and let everyone know that they [recently] won the Portland Area Indian Health Services Directors Recognition of Excellence Award.” She thanked each staff member of the team: Monica Hauser, Veronica Leahy, Dale Jones, Layla Fryberg, Natasha LeVee, Rose James, and Susan Adams. “Our hands are up to you for all that you have accomplished,” said Fryberg.

Jennie continued, “When Roni started the garden, she wanted to start with the Medicine Wheel Garden, so that we can take care of our people as a whole.” With the collaboration of the Behavior Health, Diabetes, and Pharmacy Clinic team, combined with the Health Clinic, these departments represent the four sections of the medicine wheel. For the tribes to take care of patients as a whole the Tulalip Health Clinic implemented its model of integrative medicine on the Medicine Wheel, a longtime vision of Karen Fryberg.

Marie Zackuse, newly elected Chairwoman of the Tulalip Tribes, concluded the ceremony, “We are on a good path to become healthy, starting with the young ones, helping our members learn about nutrition and diabetes prevention,” she said. “I want to thank all the elders, youth, students from Heritage High School, the construction training students, and clinic staff who helped make this garden a reality for our people.”

For more information about the Karen I. Tulalip Health Clinic and the Medicine Wheel Garden, please contact Veronica Leahy at (360) 716-5642 or

Come As You Are: Reaching Nirvana Through Yoga

By Kalvin Valdillez, Tulalip News 

In today’s busy society health has taken a backseat for the majority of America. The work week can be stressful, exhausting and often takes away time from friends and family. Diseases such as diabetes, depression and anxiety are prevalent throughout many Native communities. Because of the everyday grind many people neglect to set aside time for themselves, therefore spending their lives in a rush and are left feeling disconnected from their selves.

Enter yoga, an ancient practice of exercise, discipline and meditation that originated in India. Although there are many forms and variations, Hatha yoga has been growing in popularity over recent decades. Hatha is a combination of different yoga techniques with an emphasis on deep breathing and guided stretching. Countless studies have shown that by practicing yoga, individuals are more happy, healthy and heedful when incorporating yoga into their lives, as the practice promotes the healing of the mind, body and soul.

“The benefits of yoga are outstanding,” exclaimed yoga instructor Lisa Foster. “Anyone can do the stretches and become more flexible. Yoga can help unlock your full potential as you start learning more about your body, it’s like a kick starter to fitness.”

Recently Tulalip Youth Services began offering free classes to the community at the Don Hatch Youth Center and recruited Lisa to guide community members during the classes. Lisa has instructed yoga participants, or yogis, for nearly two years and has been personally practicing for over five years. She has prior history teaching aerobics and taught a step class at the old Tulalip elementary gym in 2007.

Lisa dedicates each class to her late sister and Tulalip tribal member, Debra Barto, before the stretching begins. Lisa, who is a part of the Klamath Tribe in southern Oregon, stated that Debra was an advocate for healthy living and even aspired to become a certified fitness instructor before passing in 2015 from breast cancer. “It’s crazy how life evolves, here I am on her reservation teaching these classes,” she exclaimed. “She was all about wellness and being that whole person – mind, body and spirit.”

Lisa takes time throughout the class to ensure that the yogis are breathing properly and are moving safely through the stretches, while advising the students to go at their own pace. “People have their war wounds and I take that into account for the safety of the people, so they’re not overexerting themselves. I never believed in ‘no pain, no gain.’ If you’re in pain that’s your body’s way of talking to you to tell you you’re going too far.”

The classes are held on Tuesdays and Thursdays and hour-long sessions are offered at 12:10 p.m. and 5:00 p.m. Lisa incorporates elements of Native American culture into her program including sage smudging. She also honors the medicine wheel by turning, after each set of poses, to face all four directions during the class.

“On the first day of class the one word I used a lot was ‘accept’, because you need to accept yourself – who you are and the form you are. Yoga can help with many challenges you might be facing – anxiety, depression, obesity, diabetes, and arthritis. It helps relieve pain and could prevent injury,” explained Lisa.

She invites the entire community, of all ages, to attempt a few downward facing dog poses with her, and take a break from the everyday hustle and bustle. She states, “Come as you are and allow yourself to understand your body.”

For additional information about the Yoga Program with Youth Services please contact (360) 716-4909.

12 unique ways to sneak veggies into your diet!

Submitted by AnneCherise Jensen, Tulalip Tribes Snap-Ed Coordinator

We all have that one picky eater in the family who refuse to try certain types of vegetables. Getting children, and even adults, to consume a healthy amount of vegetables can be a challenge all together. The great thing is, there are creative ways to sneak vegetables into recipes without picky eaters ever finding out. If you’re ambitious and creative in the kitchen, anything is possible!  Here are some sneaky ways to incorporate veggies into classic recipes your whole entire family will love!

Add Veggies to your Favorite Pasta! – Your classic pasta dish is great opportunity to sauté some extra vegetables into a simple dish everyone will be raging about. Throw in some diced peppers, garlic, onion, basil, artichoke hearts, and even some asparagus! Not only is it going to be healthier than your classic pasta dish, but it’s going to add a lot of great flavor to the meal!

Try Cauliflower Mashed Potatoes – Everyone seems to love creamy mashed potatoes, but have you ever tried mashed cauliflower? It’s just as easy to make, tastes just as good, and is extremely healthy! You’ll have your family fooled on how delicious cauliflower can be. Just add a little cream and cheddar cheese and you’ll have the full effect of creamy mashed potatoes. If this seems like a lot, you can even do half mashed potatoes and half cauliflower mashed for an even more sneaky effect.

Add Veggies to Grilled Cheese – Add some arugula, spinach, tomatoes or even some avocado to your favorite grilled cheese sandwich!  This one may be hard to slip by your picky eater, but definitely give it a try! It’s hard to resist that cheesy goodness, no matter what’s inside.

Experiment with Veggie Noodles – Use a spiralizer or julienne tool to create zucchini, squash, asparagus, or cucumber noodles and skip the pasta altogether. (Or roast spaghetti squash!) Add extra veggies to the sauce for an extra dose of nutrients.

Veggies n’ Casseroles – Anytime a casserole dish comes out of the cupboard, get the grater out too. For an added variety of vegetables, finely shredded summer squash or zucchini to virtually any casserole without changing taste or texture!

Sneaky Smoothies – Smoothies are one of the easiest and most effective ways to get anyone to consume their daily amount of fruits and vegetables (5 servings total each day). You can add just about anything into the blender. All you have to do is blend it all up, and you’ll have a delicious healthy snack in no time! Spinach, kale, avocados, ginger, frozen berries, bananas, peanut butter… the possibilities are endless.

Get Creative with Frittatas! Frittatas are a great way to sneak a wide variety of vegetables into your diet. Dice up scallions, onions, mushrooms, spinach and even kale into small enough pieces so no one will be asking any questions! Add the veggies to the frittata, set it to bake, serve it up, and you’ve got a well-balanced, healthy breakfast almost anyone will love!

Spice it up with Veggie Fries – Dice up some sweet potatoes, zucchini sticks, squash rounds and bake them in the oven! Instantly, you have your own veggie fries that anyone can snack on! Just add a dash of your favorite seasoning, and kids will love them!

Sneaky Soups & Stews – There are hundreds of stew and soup recipes that include almost every type of vegetable! This is a great way to throw in some new foods your kids may not be ordinarily fond of. Add a can of tomatoes, some frozen peas, spinach, onions or kale to into your family’s favorite stew!

Bake with Veggies! –   Breakfast sweets can be packed with a wide variety of veggies. Try making some travel-friendly bran muffins packed with zucchini and carrots in addition to the classic raisins, walnuts, and cinnamon. You can even add spinach here if you’re feeling extra ambitious! See Zucchini Carrot Banana Bread recipe below!

Add color to your Pizza! Who doesn’t love pizza?! Try cooking your own pizza at home, making it as colorful as you can. This is a great way to try a new topping you never thought you’d like. Spinach, arugula, basil, garlic, scallions, peppers, mushrooms and even artichoke hearts are great additions to any pizza! Dice these up small enough and no one will even taste the difference!

Season up with Herbs! Remember, herbs are vegetables too. Grow your own at home or pick them up at your local supermarket. This is a great way slowly incorporate new, fresh flavors into your families diet. Remember, Wellness Warriors will be gardening this year over at the Tulalip Tribe Health Clinic. If you’re interested in gardening or trying our new herb, Wellness Warriors is a great program to get involved in!

Zucchini Carrot Banana Bread


  • 1 teaspoon butter to grease loaf pan
  • 1 2/3 cup all-purpose flour, plus more for dusting
  • 1 teaspoon baking soda
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1/2 cup packed dark brown sugar
  • 1/2 cup sugar
  • 2 eggs
  • 1/2 cup coconut oil
  • 2 bananas, mashed
  • 1 cup grated zucchini(1 medium zucchini)
  • 1 cup grated carrots
  • 1/4 cup plain Greek yogurt (I used 2% Fage)
  • 2 teaspoons vanilla extract
  • 1/2 cup chopped walnuts
  • 1/2 cup raisins


  1. Preheat oven to 350 F.
  2. Butter a 9” x 5” loaf pan, then dust with flour.
  3. In a medium bowl, stir together flour, baking soda, cinnamon, and salt.
  4. In a separate mixing bowl, whisk together sugars and eggs. Add coconut oil, mashed bananas, grated zucchini, grated carrots, Greek yogurt, and vanilla. Mix to combine.
  5. Fold in flour mixture.
  6. Add walnuts and raisins.
  7. Pour into prepared loaf pan and bake for an hour, or until a toothpick inserted into the bread comes out clean.

A most amazing kid and his name is Moose

By Micheal Rios, Tulalip News; photos by Micheal Rios & Randy Hudson, Sr.

The word “moose” first entered the English language in 1606. It was taken from the Indigenous tribes of the northeast, speaking an Algonquian language, who were describing what we know today as the majestic moose that most commonly occupy the Alaskan and Canadian wilderness.

Fast forward four-hundred years, to when Tulalip couple Randy “Hoss” Hudson, Sr. and Myra Hudson were choosing the name for their newborn son, the word moose was so fittingly put to use. The legend of young Randy “Moose” Hudson, Jr. was born that day.

Today, at only 11-years-old, Moose has become a source of inspiration to his friends, family, and nearly everyone else who comes to know him. He is a jack-of-all-trades type when it comes to physical activities and sports, eagerly seeks out new knowledge and responsibilities relating to his Native culture, and already understands the importance of being a stand-out student in the classroom. But more than anything else, Moose’s attribute that really gets at the heart of his character is his inner strength, a focus that gives him the confidence to be a natural leader while striving for greatness.

Being an active child doesn’t even begin to describe him. Moose started playing competitive, organized team sports at only 5-years-old. Early on it was baseball, wrestling and track and field. Like his namesake the moose, he always stood out for being bigger and stronger than his peers. On the wrestling mat, Moose won the Animal Award in 2013 and 2014 to go along with his winning ‘coaches and fellow wrestler’ award in 2015. As the seasons changed, so did his choice of sports. He has since transitioned to sports that put a greater emphasis on his physical prowess and strong mind, such as football, kickboxing and MMA.

For his skills and accomplishments on the green tundra, Moose has been recognized as a 2016 All-Star, won the 2016 Kam Chancellor award, taken home a Panther Bowl 2016 title, and been awarded ‘Sack Master’ for his ability to get to the quarterback. All athletes should understand that practice makes perfect; what you do in practice determines the player you’ll be come game day. Yet, a lot of athletes don’t take practice seriously. Not Moose, he’s commonly named ‘player at practice’ for being a model practice player for his teammates.

Taking his love for athletics and personal discipline one step further, Moose chose to test his talents in the MMA arena. Moose and his father have always had their own special bond while watching UFC and MMA fights on television. Former UFC champion Brock Lesnar has always been his favorite fighter because of his combination of size, strength, and speed. Seeing Lesnar go from wrestling to MMA gave Moose confidence he could do the same.

“I like MMA because of the hard work its takes to be good at it and how the competition pushes you to test your limits and go further,” beams Moose after an intense training session. “MMA is a lot more fun for me than other sports because everyone is giving their best and there is no slacking off. If you slack off even for a second you can get KO’d or submitted.”

Moose is faithful member of AKA MMA & Fitness studio located in Arlington. There Moose trains regularly every Monday, Tuesday, Wednesday, and Friday evening, plus a 2-hour Saturday morning session. Moose’s coaches have been very impressed with his commitment to training and practice, as he’ll regularly arrive up to an hour early to get in a nice warm-up and then stay an additional 15-30 minutes after to spar.

“I’ve been Moose’s MMA coach for close to two years now. He has such great leadership qualities and inspires the other kids around him to work harder,” says Patrick Harris, youth coach at AKA MMA & Fitness. “When he sees kids who aren’t pulling their weight or dragging the class down, he not only encourages them to focus and work hard, but also sets the example for them to work harder. Kids want to be like Moose in our classes.”

Moose’s dedication to sports has brought him an early commitment to diet and nutrition that rivals most adults. He has a good understanding that what you put into your body has all kinds of effects on physical achievement. From numerous conversations with his coaches and trainers, Moose has found nutritional regiments that work for his body type and improves his conditioning.

“It’s very important to know what an athlete should and shouldn’t eat. I want to be as strong and fast as I can be and the food I eat matters,” declares Moose, showing an understanding of proper nutrition far ahead of his years.

Moose’s father says people sometimes express their concern over his son’s commitment to sports and personal dedication to being the best he can be. “People come to me and Moose’s mom all the time saying they can’t believe Moose’s work schedule. They see how hard he works on the field, on the mat, and in the ring. We have to explain to them that it’s all his choice, he chooses his sports and schedule. He chooses to arrive early at football practice and MMA training. I’m more chauffer than dad,” says Randy laughingly. “I can’t do anything but look at my son in awe. I see him work so hard to better himself. He understands that being active, taking care of his body, always be open to learning new techniques, and hard work is the way to be successful.”

Sports have provided the foundation for molding his strong mindset and seeing his focus turn into one achievement after another. That foundation has been reinforced with spiritual guidance and cultural activities.

Moose’s grandfather was Kenny Moses, Sr. whose name blesses one of the most popular gathering places on the Tulalip Reservation. The Kenny Moses Building sits right beside the Smoke House where his mother Myra and family are very involved. Moose has been active with attending Smoke House functions and seeing to tasks and responsibilities he is assigned. When there is down time, Myra occasionally takes her son next door to the Kenny Moses Building to share memorable stories of his grandfather.

At only 11-years-old, Moose is already an avid crabber. Close family friend James Avery has a crabbing boat and extends invitation to the Hudsons, to which Moose is eager to accept. Captain James has explained the laws and rules to crabbing to Moose. Captain James shared how impressed he was that Moose is not afraid to handle crab and do the work, like hand pulling the line up and into the boat.

According to Moose, he hopes to have a boat of his one day so that he can carry on the fishing and crabbing rights that he’s inherited from his ancestors.

Because of the lack of housing opportunities and an increasing concern in criminal activity, the Hudsons have moved off the reservation to an area they feel provides a safer learning environment for their children. Currently a 5th grader, Moose attends Elger Bay Elementary on Camano Island.

“I like Elger Bay a lot because we are taught more and learn more during the school year than where I was going before,” explains Moose when thinking about his change in school districts. “My favorite subjects in school are Math, Science and Reading. Recess is always a fun time because then I can be active with my school friends.”

During that famed recess break, Moose can be seen out on the playground where he is positive leader and role model for his peers and the younger students. Known to be a 4Square and Kickball legend, Moose remains a good sport and helps to problem solve with his classmates when conflicts occurs. His upstanding character and that drive to be better than he was yesterday have been noticed by his teachers and school faculty. In fact, Moose has developed a positive relationship with his school principal.

“It is my honor and privilege to tell you about Moose as one of our Elger Bay students.

His teachers and I would describe him as very focused and intent as a student. Even when he has an area or topic where he might be struggling a little bit, he shows very strong perseverance toward understanding,” describes Elger Bay Principal, Victor Hanzeli. “Moose always sets a great example for other students and through his generous spirit, provides wonderful student leadership to our school as a whole.”

Moose says of all the classes and subjects in school that Music is his least favorite. Something about Music class just doesn’t vibe with him and he’d rather be doing just about anything else. Interestingly, Moose recognized this area of himself as being limited and, as he does with sports, he was determined to push pass those limits. So Moose joined the 4th and 5th grade choir.

Music teacher Richelle Tripp describes Moose as one her most focused students who wants to learn much and perform well. As one of her strongest singers, he provided great support to the choir when they performed at the Warm Beach Lights of Christmas last December.

“It means everything to me to see my son working hard to excel in not only the sports and activities he has chosen, but to be a better person, to learn how to be a leader,” says Moose’s father Randy. “He’s constantly seeking knowledge from his coaches and teachers on how to better himself in the sports and the classes he loves. At the same time, Moose is always being respectful, polite and humble, not just to elders but to younger kids, too.”

From athletics and exercise to teachings, and learning both culturally and in the classroom, Moose remains focused and driven to excel. It would be a difficult task indeed to find a youth as mature and self-motivated as young Moose.

There is no greater way to describe him than with the lasting words of Principal Hanzeli. “I am really excited to have this chance to share about Moose because he is one of those students who gives me great hope for our future.”

Students honor the legacy of Billy Frank Jr.

By Kalvin Valdillez, Tulalip News

Many schools across the nation celebrate the works of beloved children’s author Dr. Seuss by hosting a spirit week each March during his birthday week. This tradition is practiced annually at Quil Ceda Tulalip Elementary (QCT.) But before preparations for this year’s Dr. Suess week began, Chelsea Craig, Tulalip tribal member and QCT instructor, suggested the school celebrated another national hero, Billy Frank Jr., whose passion for preserving fishing rights for Washington State tribes has made a positive impact for both Indian Country and the environment for generations to come. QCT celebrated by learning about the Native American activist every day during his birthday week, March 6-10.

In 1854 and 1855 the State of Washington met with several local tribes to sign treaties in order to designate land for the tribes. Each tribe received a portion of land where the state would provide schools and medical care. The treaties allowed the tribes to retain the right to hunt, gather and fish at all usual and accustomed grounds.

Ninety years after the treaties were signed, fourteen-year-old Billy Frank Jr. of the Nisqually Indian Tribe, was arrested for fishing on off-reservation land on the Nisqaully River. This was the first of over fifty arrests for Billy and ultimately led to the fish wars and the Boldt decision, a landmark court case that affirmed tribal fishing rights; subjects that were studied during Billy Frank Jr. week at QCT.

Billy actively fought his entire life not only for fishing rights but also for the environment. He served as the chairman of the Northwest Indian Fisheries Commission for over thirty years. Billy passed away in 2014 and was posthumously awarded the Presidential Medal of Freedom by President Obama.

Quil Ceda Tulalip Elementary students display their school-wide art project in honor of Billy Frank Jr. The students designed paper salmon printed with their name and why they believe Billy’s work was important to Native America. Their artwork, laminated together, gave the illusion of salmon swimming upstream.

The school’s spirit week concluded with a two-hour assembly in honor of Billy, that included artwork as well as traditional song and dance by the students. Also in attendance were Billy’s son Willie and members of the Tulalip Tribes Board of Directors.

“Billy’s fight started as a battle for a right to continue to do what he and his ancestors have done for thousands of years and he went to jail many, many times fighting for that right, which is secured in a treaty with the United States. Since that time, there’s been many battles and struggles in trying to preserve that right,” explained Tulalip Board member Glen Gobin.

He continued, “As Billy got older he recognized that the fish runs were declining. He realized, it wasn’t the harvesting it was the habitat. So Billy’s focus changed, still protecting the salmon but understanding the environment and the changes that were coming. His focus changed because he knew it was going to affect the next generations.”

Salmon appeared to be swimming through the elementary gymnasium as students displayed a school-wide art project. Each student decorated paper cut-out salmon which were then laminated together, giving the illusion of fish swimming upstream. The students also remixed the B-I-N-G-O nursery rhyme to the tune of B-I-L-L-Y. The fifth grade class created a video in which they spoke of Billy’s career and legacy. During the video several students thanked him for his work, stating the battle he fought allows their family members to exercise their fishing rights, as many parents are fisherman or work in fisheries.

Willie Frank thanked the students and offered words of encouragement about environmental protection amongst massive EPA budget cuts from the Trump Administration. He stated, “My dad always said ‘tell your story’. He’s gone now so it’s up to all of us to tell our story, as Native People, about how much the environment means to us. How much the salmon and the water mean to us.”

The assembly concluded with a traditional song provided by both students and tribal members. QCT is making a strong effort on educating their students about the local Native American hero by sharing his story, a sentiment echoed by a fifth-grade student. She states, “They say you die twice. Once in the physical and then again when your story dies. We are going to make sure Billy Frank Jr. lives forever by sharing his story.”

Jennifer Violet “Jen-Jen” Fryberg Obituary


Jennifer Violet “Jen-Jen” Fryberg, 24, of Tulalip, WA, went to be with the love of her life, Tyler Edwards, while being surrounded by her family. She was born September 16, 1992, in Everett, WA to Dean “Diz” Fryberg Jr. and Kathryn Cavender. During high school she was an honor student and during her senior year she choose to join her spiritual life of Seion in Swinomish and followed through and received her GED. She went to college at Northwest Indian College where she studied the Lashootseed language. She enjoyed debating with her college professors. She followed in her father’s footsteps, and at the age of eight fell in love the life of Seion and entered into a huge family in Swinomish with Chester and Polly Cayou as her special parents. Her childhood soul sisters who loved to laugh with her were Shylee Burke, Christina Williams, Dawn Spencer, Alanna Williams, Desiree Dumont and Rilla Jones, and special godson, Francis “Bub” Hatch. She is survived by her parents, Dean “Diz” Fryberg Jr. And Kathryn Cavender; siblings, David (June) Caven-dar, Michael Thompson, Joshua (Danielle) Fryberg, Ashley Harrison, J.D. Fryberg, Danika (Aurelia Keo) Hatch-Aguilar, Deanne Fryberg, Trevor (Cassandra Jimicum) Fryberg, Rocky (Stephanie) Harrison, Tabatha Fagundas, and Nate Hatch; numerous aunts, uncles, nieces and nephews. Visitation will be held Thursday, March 16, 2017, at 1:00 p.m. at Schaefer-Shipman with an Interfaith Service to follow at 6:00 p.m. at the Tulalip Gym. Funeral Services will be held Friday at 10:00 a.m. at the Tulalip Gym with burial to follow at Mission Beach.

Power Up With Breakfast!

Submitted by AnnCherise Jensen, Snap-Ed Coordinator

Don’t forget about Breakfast, it’s the most important meal of the day! A healthy breakfast gives us the fuel and the energy we need to make it throughout the day. Believe it or not, our bodies are constantly burning calories, even when we are sleeping. After the recommended 8 hours of sleep each night, our bodies wake up craving “fuel” aka “Breakfast”. Without eating breakfast, it is easy to get tired, irritable and fatigued. Start your day off by consuming a breakfast that includes a well-balanced amount of carbohydrates, healthy fats and lean proteins. This will to keep you fueled all day long, keeping you fuller and energized for a longer period of time. Here are some examples of some easy healthy breakfasts to start your day off right.

  • Breakfast Burrito (recipe provided below)
  • Greek Yogurt with granola and berries.
  • Cheesy scrambled eggs with avocado and salsa.
  • Whole wheat toast with peanut butter and bananas
  • Whole grain cereal with low fat milk and berries
  • Fruit smoothie with protein powder and almond milk.
  • Instant oatmeal with almonds, low fat milk and raisins.
  • Cottage cheese and pineapple.

Breakfast Burrito (Makes 4 servings)

  • 1 1/3 cups black beans (cooked, mashed with 1 teaspoon canola oil or use canned vegetarian refried beans)
  • 4 tortillas, corn
  • 2 tablespoons red onion (chopped)
  • 1⁄2 cup tomatoes (chopped) 1/2 cup salsa, low-sodium
  • 4 tablespoons yogurt, non-fat plain
  • 2 tablespoons cilantro (chopped)


  1. Mix beans with onion and tomatoes.
  2. Microwave tortillas between two sheets of slightly damp white paper towels on high for 15 seconds.
  3.  Divide bean mixture between the tortillas.
  4. Fold each tortilla to enclose filling.
  5. Place on microwave-safe dish and spoon salsa over each burrito.
  6.  Microwave on high for 15 seconds.
  7.  Serve topped with yogurt and cilantro.

Nutrition Information per serving: Calories: 155/ Total Fat: 2 g / Saturated fat: 0 g  / Sodium: 287 mg / Total Carbohydrate: 18 g / Dietary Fiber: 5 g / Protein: 7 g / Source: What’s Cooking, USDA Mixing BowlFind

Find more healthy eating tips and

Neil Vincent LeClaire (1934 – 2017)


March 25, 1934 – March 13, 2017 Neil Vincent LeClaire, 82, of Everett, WA, made the journey to his Creator. Neil was born in Tulalip, WA. A proud member of the Tulalip Tribes of Washington. He graduated from Marysville High School in 1953. During the summer he went to a logging camp to work with the “big boys”, and then attended Seattle Pacific University for a year to study Engineering. He married his high school sweetheart, Colleen Jean Simons in 1954. They had two beautiful children, Christopher Neil LeClaire and Michelle Martha LeClaire.

Neil proudly served in the Army (Korea) from 1956-1958. He concluded his tour in the U.S. Army Reserves until 1962. He worked for Weyerhaeuser Mills for 37 years, ending his employment as a Journeyman Electrician when the mill closed. He was an active member of the Association of Western Pulp and Paper Workers Union as Chairman of Health and Welfare. In 1989, he was surprised to fall in love with Sharon Lee Greenhalgh. He acquired two wonderful step-children, Troy Alan Greenhalgh and Cari Dawn Greenhalgh. Neil and Sharon were partners for 28 years, married for 18.

Neil belonged to many pistol, rifle and archery ranges for many years where hr enjoyed trap and target shooting with the fellas. He watched every sport and played many as well. He loved to camp with his family and travel. He had many hobbies and could plan and engineer just about any problem you gave him. He loved to support his children, step-children, and grandchildren in all their many endeavors. He impacted the lives of many people with his care and support. Neil was a generous man who was willing to help others without reservation and had a strong work ethic that was admired by all. He was ambitious and always up for an adventure. Neil was a devoted son, father, husband, grandfather and friend.

Neil was preceded in death by his parents, Lincoln Napoleon LeClaire and Martha “Mamie” Alma (Hatch) LeClaire; his first wife, Colleen Jean (Simons) LeClaire; as well as additional family and friends. He is survived by his loving wife, Sharon (Greenhalgh) LeClaire; his two children, Chistopher (Linda) LeClaire and Michelle LeClaire; step-children, Troy (Amy) Greenhalgh and Cari (Rob) Dahl; and beloved grand-children, McKenna, Eli, Greyson Dahl and Shelby Greenhalgh; half siblings, David Daniel Spencer Sr., Robert Spencer, Charles Spencer, Mildred Spencer and Vivian Spencer; and cousins, Donald “Penoke” Hatch Jr., Ilene (Chuck) James, Cynie (Max) McGee, and Sally Prouty.

Funeral Services were held Monday, March 20, 2017, at 10:00 a.m. at the Tulalip Gym with burial following at Mission Beach Cemetery. In lieu of flowers, please make donations in memory to USO, Disabled American Vets, or a charity of your choice.