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Brought to you by John Sciarra, Bernard's Garage - Automotive INSIDER -


BERNARD'S GARAGE - John SciarraWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's here and your vehicle's air conditioning system will soon be under serious strain.

If your A/C isn't as frosty as it used to be, but it's still blowing, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s air conditioning system is about as much fun as sticking your hand in a blender. Twice.

Unless you are skilled in vehicle maintenance, it’s safest to take the job to a professional.

An AC compressor is usually driven by your vehicle's serpentine belt, and as it spins, it pressurizes the system's refrigerant. It's this change in pressure that cools the air coming into your cabin. The best way to keep your compressor from failing is to have your A/C system serviced once a year.

If your compressor needs replacement, most responsible shops will recommend swapping out a number of peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

Brought to you by John Sciarra, Bernard's Garage - Auto Repair INSIDER -


John Sciarra, Bernard's GarageWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's right around the corner and your vehicle's air conditioning system will soon be under serious strain.

If your A/C isn't as frosty as it used to be, but it's still blowing, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s air conditioning system is about as much fun as sticking your hand in a blender. Twice.

Unless you are skilled in vehicle maintenance, it’s safest to take the job to a professional.

An AC compressor is usually driven by your vehicle's serpentine belt, and as it spins, it pressurizes the system's refrigerant. It's this change in pressure that cools the air coming into your cabin. The best way to keep your compressor from failing is to have your A/C system serviced once a year.

If your compressor needs replacement, most responsible shops will recommend swapping out a number of peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

Brought to you by John Sciarra, Bernard's Garage - AUTOMOTIVE INSIDER -


BERNARD'S GARAGE - John SciarraSummer's imminent arrival means your vehicle's air conditioning system will soon be under serious strain.

If your A/C isn't as frosty as it used to be, but it's still blowing cold, the system may need to be recharged.

Manufacturers used to use a type of refrigerant known as R-12, or Freon, until researchers found it caused ozone depletion. As such, it's illegal to use Freon in vehicles built after 1994. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on an air conditioning system is about as much fun as sticking your hand in a blender. Twice.

Unless you are skilled in vehicle maintenance, it’s safest to take the job to a professional.

An AC compressor is usually driven by your vehicle's serpentine belt, and as it spins, it pressurizes the system's refrigerant. It's this change in pressure that cools the air coming into your cabin. The best way to keep your compressor from failing is to have your A/C system serviced once a year.

If your compressor needs replacement, most responsible shops will recommend swapping out a number of periphery components at the same time.

Why? The easy answer is working on an air conditioning system is about as fun as sticking your hand in a blender. Twice.

To avoid draining your refrigerant, removing your compressor, installing a new unit and refilling the system with new cool stuff — only to have you come back in a week and say it's still not cold enough — it makes sense to replace the necessary components.

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

Brought to you by Mike Nielsen of Snap Fitness - FITNESS INSIDER -


SNAP FITNESS - Mike NielsenAs the inspirational saying goes, “Live less out of habit and more out of intent.”

While it’s true that starting a fitness routine can be difficult, I offer the following tips to get you in the gym door and on the road to good health.

Assessment — New SNAP Fitness clients receive a free jump-start session, including consultation with a trainer. The assessment determines the client’s baseline, helps us guide their first steps, and is an opportunity to discuss adding personal training.

Cardio — The national recommendation for exercise for all ages and fitness levels is to get to the gym at least three days per week, and to do a minimum of 30 minutes of cardio per visit. Working out with a friend will make it more fun, help you feel more accountable, help you stay at the gym for more months and achieve a higher level of success.

Strength training is key to replacing fat with muscle, becoming leaner, stronger and improving balance. Do two to three sessions of strength training per week.

Nutritional guidelines — Instead of eating three large meals per day, eat five to six small meals. This will fuel your energy throughout the day and avoid post-meal sluggishness. Also drink 96 ounces of water daily.

Online help — SNAP has a complete online nutritional program and training center. Free with membership, it provides a personalized workout plan, sample menus and a complete library of instruction videos.

Snap Fitness

Milwaukie: 4200 SE King Rd.

503-353-7627

www.snapfitness.com/gyms/milwaukie-or-97222/1023

Oregon City: 19703 S. Hwy. 213, Ste. 170

503-656-2580

www.snapfitness.com/gyms/oregoncity-or-97045/400

Brought to you by Mike Nielsen - Snap Fitness - Fitness INSIDER


Mike Nielsen, Snap FitnessStrength training is an essential part of an exercise program, even for someone who hasn’t been active in a while.

Lifting weights, using weight machines and doing core work increases muscle mass and bone density.

As we age, our muscles deteriorate (called sarcopenia) and bone density decreases.

Research shows that seniors are more susceptible to bone breakage that younger adults. As people age, their metabolism slows down. We are seeing more and more seniors joining gyms.

If we take the average adult between the ages of 40 and 50 and do basic strength-training three to four times per week for 90 days, the outcome can be life-changing.

Here’s a myth-buster: Muscle does NOT weigh more than fat! A pound is a pound. 

Muscle is, however, more dense than body fat and takes up less area than fat. If you were to start an exercise program complete with strength training, you would increase your lean body mass and decrease body fat.

The body takes up less space and metabolism speeds up, resulting in a higher BMR (base metabolic rate, the amount of daily caloric intake needed to maintain LBM and weight.) This reverses sarcopenia and increases bone density.   

Not everyone walks into a gym and knows exactly what to do. Snap gives new members an opportunity to meet with a Certified Personal Trainer, who assesses their body and their goals. 

Let’s get started.

Snap Fitness

Milwaukie: 4200 SE King Rd.

503-353-7627

www.snapfitness.com/gyms/milwaukie-or-97222/1023

Oregon City: 19703 S. Hwy. 213, Ste. 170

503-656-2580

www.snapfitness.com/gyms/oregoncity-or-97045/400

Brought to you by John Sciarra, Bernard's Garage - AUTO MAINTENANCE INSIDER


John Sciarra, Bernard's GarageRegular maintenance on your car is, quite simply, a good investment.

For example, when you bring your car in for a timing belt — typically needed at 90,000 to 100,000 miles— it costs in the range of $400 to $500. But if it breaks, it might be $1,800 to $2,000.

At our shop, when we do it, we do it right. With the timing belt, we also replace the timing belt tensioner, idler pulleys, camshaft seals, water pump and coolant.

Mileage interval maintenance, which is only done by shops, should be done at 30,000, 60,000 and 90,000 miles.

The ideal scenario is to get the car into the shop about three times per year for inspections, which will find things like rodent damage, which is more common than you might think. It’s mainly squirrels in this area.

An inspection will also uncover leaking coolant or oil, as well as plugged-up air filters. Once a year, you should get a brake inspection.

We do complete automotive repair, including pre-purchase inspections for $150. That’s a comprehensive inspection, which can detect unforeseen problems and save you from buying a compromised vehicle.

Our average cost for an oil change is $38; $58 for a brake inspection.

It’s a small investment. We do it properly and can save you a lot of trouble and expense down the road.

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

bernardsgarage.com/

Mike Nielsen - Snap Fitness - Fitness INSIDER


SNAP FITNESS - Mike Nielsen“We are a friendly, success-oriented fitness center,” says Mike Nielsen, vice president and co-owner of Snap Fitness locations in Oregon City, Milwaukie and Canby. “We’re like the ‘Cheers’ of the gym world, where everybody knows your name.”

Nielsen has been a certified fitness coach for 13 years and has been with Snap for eight years. He says being a fitness coach is all about helping individuals achieve the best version of themselves.

“It’s not just something that’s done at the gym, but it’s a lifestyle change,” he said of Snap. “We focus on not only the physical but also the mental and emotional aspects of everyday life, to make sure we are able to achieve long-term success.”

He says Snap gyms have a family feel and a personal touch.

The gyms are open 24 hours a day, seven days a week, with monitored access for safety. Snap has more than 1,500 locations nationwide.

The fitness centers offer cardio, personal training, weight-loss programs, a health center, strength training and Olympic lifting. An online web page for members offers nutrition counseling and an online training center.

“Our members are our greatest assets,” Nielsen added. “We do all we can to make sure they have not only the best facility and equipment, but a wonderful experience.”

Snap Fitness

www.snapfitness.com/

Milwaukie: 4200 SE King Rd.

503-353-7627

Oregon City: 19703 S. Hwy. 213, Ste. 170

503-656-2580

Canby: 1109 SW 1st Ave.

503-266-5515

Brought to you by John Sciarra - Bernard's Garage - AUTOMOTIVE INSIDER -


BERNARD'S GARAGE - John SciarraAfter nearly 100 years of providing excellent full-service automotive repair and maintenance, Bernard’s Garage is a classic Milwaukie institution trusted by generations of customers.

Founded in 1925, old timers and area residents still remember Joe Bernard Sr., who would design and build custom car parts when his customers’ vehicles needed it. Joe Bernard Jr., a former Milwaukie mayor, helped modernize Bernard’s and continued his father’s tradition of excellent customer service.

The current owner, Jim Bernard, another Milwaukie mayor and current Clackamas County commissioner, has computerized Bernard’s—turning his father’s mechanics into today’s technicians.

Besides providing free pickup and delivery, Bernard’s offers DEQ repair and adjustments, check-engine light diagnosis, manufacturer-scheduled maintenance, brakes, steering and suspension repair, timing belt tune-ups, radiator and water pump work, as well as engine, transmission and air conditioning service.

“We are straight shooters and will let you know what the problem is and what the cost is upfront,” Operations Manager John Sciarra says.

Sciarra, an 18 year veteran of Bernard’s, has attained numerous specialty vehicle class certifications. With 26 years in the industry overall, Sciarra is our INSIDER for automotive excellence.

Bernard’s Garage is a 17-year-long supporter of the Milwaukie Farmers Market, a Milwaukie First Friday participant and frequently donates to the Annie Ross House, Milwaukie Senior Center and other local schools and events.

A member of the Clackamas County Chamber of Commerce since 1955, Bernard’s has been named Business of the Year twice since 2000, and has received the BRAG award from the county for practicing responsible recycling and waste management.

Bernard's Garage 

2036 SE Washington St, Milwaukie, OR.

(503) 659-7722

bernardsgarage.com

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Linda Yoshida writes the book on giving

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Although Linda Yoshida may not call herself a Renaissance woman, it is easy to think of her that way. She used to own a large art gallery and is still a major supporter of the arts, and she is an author, who has published three books, with another one on the way.

by: PHOTO BY: ELLEN SPITALERI - Linda Yoshida writes romantic thrillers and organizes events to further cancer research.But more importantly, Yoshida, along with her husband, businessman Junki Yoshida, supports communities throughout the metro area with several charities, especially the Soulful Giving Foundation.

Linda Yoshida’s father died from colon cancer, and during the process of his death, she kept a journal, which provided the basis for her first book, “Flaherty’s Crossing.”

She donated 100 percent of the proceeds from the sale of that book to colon cancer research.

Then she visited Randall Children’s Hospital at Legacy Emanuel and found out about the Cancer Center for Children.

The visit made her realize she needed “to spread out and do more for cancer research. I would love to see treatment start with children. So I sat down with my husband and we came up with the Soulful Giving Foundation; after all, giving comes from the heart and soul.”

The Yoshidas started the foundation five years ago, and the result was an event called the Artful Giving Blanket Concert, held on the grounds of their home in Troutdale.

“It combines all the artistic elements — music, visual arts, food and wine. Since everything I do is about the arts, it seemed like a natural connection,” she said.

Guests pay $50 for a ticket to the grounds, set up a blanket and enjoy everything happening around them in a forested, natural setting.

“This is an opportunity for the community to come together, and 100 percent of the proceeds benefit Randall Children’s Hospital at Legacy Emanuel and Providence Cancer Research Center,” Yoshida said.

Rewards of giving

What does she like best about giving back to her community?

“I have received a number of letters from people who appreciate what we do. They see we want to help them. It is easy to just write a check and donate money, but with the foundation, we see people coming together and that is so much grander.”

She added that she appreciates the support she gets from board members, all of whom have a connection to cancer in some way, and from more than 100 volunteers.

“We welcome volunteers and sponsors. We love to see people affected by cancer find an avenue to help others, and dedicate a contribution to someone they’ve lost,” Yoshida said.

Although she and her husband are Troutdale residents, the board members for the Soulful Giving Foundation come from across the tri-county area, including Angela Fox, publisher of the Clackamas Review and Oregon City News. J. Mark Garber, president of Clackamas-based Pamplin Media Group, Gov. John Kitzhaber, Metro Council President Tom Hughes and U.S. Sens. Jeff Merkley and Ron Wyden, who are honorary chairmen of the foundation.

Drawing on the personal

When she sat down to write “Flaherty’s Crossing,” her first book, Yoshida decided to come up with a pseudonym that would honor both her own Irish heritage and her daughter, Happy Valley resident Kristina McMorris, who also is an author.

Yoshida chose to write under the name Kaylin McFarren; the Kay is based on the letter K, for Kristina, and Yoshida’s own maiden name, McFarren.

“I am 100 percent Irish — both my parents’ families emigrated from Ireland,” she said, noting that the name is also a dedication to her aunt and her great-grandmother, who also were writers.

“Flaherty’s Crossing” is based on Yoshida’s own father’s death; it is a novel about love, loss and the power of forgiveness when a young woman, who is estranged from her father, hears his deathbed confession.

“I had a strained relationship with my father, and we tried to connect before his death, but he passed away before we had that opportunity. So I thought about a character whose father comes to see her as a ghost, to complete those issues in life,” she said.

As she set about writing her second book, Yoshida made a decision to self-publish her work, noting that she can now be her own boss and write when she feels like writing.

Both her two most current books, “Severed Threads” and “Buried Threads,” fit into the romantic suspense category and have sold so well that she is now working on a third book in the series, “Banished Threads.”

Threads an Asian theme

In “Severed Threads” we meet deep-sea diver Rachel Lyons, who is called upon by a museum director to assist Chase Cohen, her former love interest, with the recovery of a cursed relic from a sunken Chinese merchant ship. She has no intention of cooperating, until her brother is kidnapped by a drug-dealing gangster.

In order to save him and gain control over her own life, Rachel must not only overcome her greatest fears, but also relive the circumstances that led to her father’s death in a diving accident.

In the most current book, “Buried Threads,” published last October, readers meet the treasure-hunting duo again.

“They have been invited to Japan to look for a sunken treasure, but this job is much more complex and dangerous than anything they have done before. Shinzo, a Buddhist monk, tells them if the treasure isn’t found, then the destruction of Japan will happen,” Yoshida said.

Other elements that come into play are beautiful, exotic women, some of whom can fight their way out of most situations, Japanese gangsters, hungry sharks and eels, restless spirits, and lots of obstacles that Chase and Rachel must overcome to survive.

Yoshida noted that 20 percent of the proceeds from these two books will be donated to children’s cancer research.

Yoshida’s third book in the series, “Banished Threads,” is going to be more of a mystery-thriller. In this book, her duo will go to England to visit Rachel’s uncle and will become embroiled in an art theft.

The word “threads” ties in to all of her books for a reason, she said, since Asians believe that love and people are connected by threads, and if you lose someone, the thread is severed. But, if you choose to, you can keep the memory alive, or you can develop a new relationship.

Her biggest thrill is to see her books in print: “It is so exciting. I feel accomplished that I started something and I finished it.”

To read excerpts from or purchase Linda Yoshida’s books, visit her website at kaylinmcfarren.com. Her books also are available at Amazon.com.