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Fall/Winter 2023 FREE www.PenBayPilot.com Legacy of Steele’s Ledge Light Lifestyle is medicine Living more lightly Old Rockland schools A SEASONAL TAKE ON MIDCOAST LIFENational Bank Maine is the place we all call home and we’re working for you to make sure your best days are ahead of you. With fast, local decision making in our eighteen branches from Wiscasset to Calais, and membership in one of the largest bank ATM networks in Maine, we make banking easy and convenient. Dream first, because you can. A Division of The First Bancorp • 800.564.3195 • TheFirst.com • Member FDIC Bangor • Bar Harbor • Belfast • Blue Hill • Boothbay Harbor • Brewer • Calais • Camden • Damariscotta Eastport • Ellsworth • Northeast Harbor • Rockland • Rockport • Southwest Harbor • Waldoboro • Wiscasset PenBayPilot.com • the WAVE 3 Writers: Roe Chiacchio, Kate McMorrow, Sarah Ruef-Lindquist, Sarah Shepherd, Kay Stephens, Erica Thoms, Sarah Thompson Steve Edwards, Graphic Artist Cait Stewart, Graphic Artist Kathy Frizzell, Sales • Sarah Morley, Sales waveJanis Bunting Advertising Director Lynda Clancy Editorial Director PO Box 401, Camden, ME 04843 PenBayPilot.com/WAVE On the cover: Megunticook Watershed.....................................5 Lifestyle is medicine..................................................................6 Heads up, homeowners.............................................................7 Mastering mindfulness..............................................................8 Pen Bay Medical Center offers flu shot clinics...........................9 Free passage for alewives (and other fish)..............................10 Tips for managing caregiver stress..........................................12 Gearing up for November voting............................................13 Maine real estate trends...........................................................14 Crossword puzzle (new!)........................................................16 Shark alley, a tale of chicken offal and fins..............................17 Back away slowly: chainsaw in action......................................18 Consolidated school days........................................................19 Getting prepared for change with Tax Cut and Jobs Act.........20 Bringing Shiloh home to Maine...............................................22 A Farmer’s Box is bounty of flavors for fall.............................24 The Legacy of Steele’s Ledge Light..........................................26 Winter: Best time for game nights...........................................27 Living more lightly on earth....................................................28 On the calendar........................................................................31 Cover photo: Northwestern shoreline of Megunticook River taken by Alison McKellar, of Camden. Lifestyle is Medicine Page 6 Free passage for alewives Page 10 Bringing Shiloh home to Maine Page 22 The Legacy of Steele's Ledge Light Page 26 A Farmer's Box bounty, page 244 the WAVE • PenBayPilot.com SolarLogix Your Beneficial Electrification Experts Midcoast Maine's premier solar electric and heat pump installer for homes and businesses. www.solarlogixmaine.com | 207-218-1411 PenBayPilot.com • the WAVE 5 (800) 439-4311 | AllenIF.com/Medicare Call Anna Moorman Licensed Medicare Sales Representative #PRR115378 Call Jo-Ann Neal Licensed Medicare Sales Representative #PRR225788 Offices in Rockland, Camden, Belfast, Southwest Harbor and Waterville. We do not offer every plan available in your area. Any information we provide is limited to those plans we do offer in your area. Please contact Medicare.gov or 1-800-MEDICARE to get information on all of your options. I don’t know how we could have navigated Medicare decisions without such wise, professional guidance. Whenever the opportunity arises, we highly recommend Allen Insurance and Financial.” “ A client writes: Ask Allen. Check AllenIF.com/Medicare for a no-cost Medicare 101 workshop near you. On the cover: Megunticook River Watershed By Alison McKellar The cover photo of the northwestern shoreline of Megunticook River was taken by Alison McKellar, of Camden. She said: I’ve been enjoying little sections of Megunticook River and Lake for my entire without any real awareness of the connection points. Living in Camden, we often see the changes in flow on the Megunticook River as it winds its way through the downtown, but it’s easy to forget that most of the actual water originates outside of Camden — in Lincolnville, Hope, and even Searsmont. Taking photos of the larger watershed, both underwater and high in the sky, has helped me feel more connected. Our waterways have no interest in the imaginary political lines we have grown accustomed to in Midcoast Maine and the watershed is formed by rocks that predate our town histories by hundreds of millions of years. Megunticook Lake and Norton Pond, though, are comparatively young; carved out in the bedrock some 10-15,000 years ago when the glaciers retreated and sea water poured in to fill the crevices. Slowly, the land bounced back from the weight of the glaciers and lifted up above the ocean, allowing our lakes and ponds to fill with the freshwater we enjoy today. With a polarized lens filter, you can see through the water in some spots to reveal the varied topography beneath the surface. In this area separating Norton Pond from Megunticook Lake there is a mixture of deep and shallow cuts in the bedrock and the shoreline along these rock islands changes drastically depending on the level of the lake. Other places are so deep that no clues are visible from the sky and will have to be explored some other way. Map Your Wellness Journey We address the root cause of your concerns. We create a plan designed around YOU that maps out your path to wellness. We harness the healing power of nature and combine it with modern science to help you heal. Healthcare for you, not just your symptoms Featured Services: Natural Family Medicine | Functional Medicine Chronic Disease Treatment | Botanical Medicine Personalized Nutrition | Hydrotherapy Therapeutic Supplements | Specialty Lab Testing …and more 817 Commercial Street Rockport, ME 207.466.9079 www.atlasnaturopathic.com Dr. Alison R. Maloof Naturopathic Doctor Accepting New Patients Geography of the water flow T he Megunticook watershed, which includes the watersheds of Megunticook Lake and Norton Pond, is 32 square miles. Norton Pond enters the north end of Megunticook Lake and then Megunticook Lake empties into Camden Harbor via the Megunticook River. The watershed consists of ponds and streams that rise in Hope, Union, and Lincolnville, flow into Megunticook Lake and subsequently to the Megunticook River en route to Camden Harbor. The watershed drains the entire area between Bald Mountain and Mount Megunticook and the whole Megunticook river valley to Camden Harbor. Megunticook Lake has a unique, irregular shape in which the north basin is divided from the south basin by a point of land called Fernald's Neck. Its total surface area is 1,220 acres, with a maximum depth of 64 feet and an average depth of 20 feet. — Source, Camden’s 2005 Comprehensive Plan6 the WAVE • PenBayPilot.com HEALTH & WELL-BEING Lifestyle is Medicine By Roe Chiacchio In our environment, daily actions and habits have a powerful impact on our health and quality of life. One’s lifestyle can be the path to wellness or disease. In other words, our behavior and patterns of living can be the leading factors in the prevention and treatment of chronic diseases such as heart disease, diabetes, obesity, dementia, mental health and cancer. An unhealthy lifestyle can also impair our immune function and increase the risk of infectious diseases. Diet, physical activity, rest, and relationships are major factors affecting our health. This includes the types of food we eat, the amount of physical activity, weight management, alcohol use, relationships, occupation, sleep patterns, management of stress, social involvement, and recreational time. Research has documented strategies to support and optimize our mental and physical health and well-being. • Physical activity. Become more active. Play. Push yourself to try new activities. Your body and brain desire to be challenged. • Sleep. Provide your body and brain with an adequate amount of sleep. Healing and cellular maintenance occur during this time. • Eat nutritious and quality foods. Take advantage of the summer season of fresh vegetables and fruits. Freeze and can items for the winter months. • Develop strategies to manage stress. Take time-out during the day and take deep breaths. Go for walks and be out the natural outdoors and receive the beneficial impacts of this environment. • Develop nurturing relationships. Excuse yourself from toxic ones. • Make time for things you enjoy doing. • Be curious and act upon your curiosity. • Sit quietly to listen within. Befriend yourself. There is power, strength and wisdom inside to guide us. Look at your lifestyle. Does it lead to feeling healthy? Think about what to change to regain wellness for years to come. Show up for yourself and make time improving your health. Life can be a magical place. Photo by Roe Chiacchio Roe Chiacchio RN, CPT, CDP is a personal trainer, specializing in cardiac and pulmonary rehabilitation and a certified dementia practitioner. She shares her perspective and knowledge about health and wellness in her articles published at PenBay Pilot, Well Being Journal and NCCDP. Her business, ONWARD, Cardiovascular Health, Wellness and Medical Management is located in Camden. Her education is based in behavioral science, psychology, neuroscience and gerontology studies. Hobbies include photography and international travel. For more information, contact Roe at 207 249-8166, or roechiacchio@gmail.com equinoxguidingservice.com Maine’s favorite pastime of hiking, exploring is enhanced by unique state trail guide B eyond boating, Mainers are more apt to be out on their own feet, walking, hiking and climbing in the woods and hills. Now more than ever, land has come under conservation for public use. The Sept. 14 announcement by the Appalachian Mountain Club, America's oldest conservation and recreation organization, of the acquisition of 29,000 forested acres in Piscataquis County exemplifies the trend toward keeping land protected, yet open. AMC partnered with The Conservation Fund to grow the AMC’s Maine Woods Initiative, now at 130,000 acres, for recreation and conservation. The Barnard Forest is to be used for public recreation, forest restoration, and sea-run fish passage. AMC plans to benefit threatened species such as native brook trout and Atlantic salmon to waterways farther south within the West branch of the Pleasant River and to the Penobscot River drainage. That work has reopened 110 miles of stream habitat by removing over 100 culverts and restoring natural stream channels, conducting woody debris additions to rebuild in-stream structure, and supporting Atlantic salmon egg planting. In addition, AMC intends to restore public access for recreation for the first time in nearly 20 years. outdoors. org/MaineWoodsInitiative Maine’s Natural Heritage Program created an excellent resource for hikers at its website maine.gov/dacf/mnap/assistance/heritage_hikes. T here, narratives guide hikers through the ecological, geological, and cultural elements encountered on 25 of Maine's most popular hiking trails. For instance, the program focuses on the Megunticook Trail, Adams Lookout Trail, with its length of 2.6 miles round trip and classification of “moderate” exertion. “’Megunticook’ is a Penobscot term referring to the swelling ocean, a feature that is reflected in forests covering this mountain’s flanks and a reward for those who reach the summit. But an ocean view isn’t the only perk of this hike; look along the trail for a pop culture icon, a gemstone, and a plant and an animal that both hold world records for speed.” The narrative then provides three more pages of details about the vegetation, types of ferns, mushrooms and falcons. It delivers centuries of history about the Camden Hills, and then turns way back, to the geologic formations beneath the hikers’ feet. This gem of public outreach on the part of the Maine Dept. of Agriculture, Conservation and Forestry is a natural guide for exploring the outdoors, and learning about the landscape. PenBayPilot.com • the WAVE 7 Heads up, homeowners USDA initiates pilot program to help repair rural Maine homes damaged by storm, natural disasters A federal pilot program covers disasters since July 18, 2022, and expands eligibility for people seeking Single Family Housing Repair Loans and Grants to repair and rebuild homes damaged in areas of presidentially declared disasters. USDA is making changes to a grant and loan program, including: Lowering the minimum age from 62 to 18 for eligible homeowners. Refinancing debt and reimbursing repair costs incurred as a result of the natural disaster. Financing costs to relocate mobile and manufactured homes. Funding is available for homes damaged in presidentially declared disaster areas that occurred since July 18, 2022, including the severe storms and flooding occurring: December 23-December 24, 2022, in Franklin, Knox, Oxford, Somerset, Waldo, or York counties; April 30-May 1, 2023, in Franklin, Kennebec, Knox, Lincoln, Oxford, Sagadahoc, and Somerset counties; June 26, 2023 in Oxford County; June 29, 2023, in Franklin County. Income restrictions apply. Applications must be submitted directly to the Rural Development State Office, 207-990-9100 (SFHMaine@USDA.gov) or visit rd.usda.gov/page/rural- development-disaster-assistance. At Quarry Hill, winter can be child’s play. Enjoy a warm, comfortable cottage or apartment, minus the shoveling and scraping. With a suite of services and amenities that frees you to appreciate the world around you — plus priority access to a spectrum of residential options for adults age 55+. This winter, discover your best future: • Cottages and apartments for independent living • Assisted living • Memory Care 30 Community Drive Camden, ME 04843 207-301-6116 quarryhill.org |8 the WAVE • PenBayPilot.com HEALTH & WELL-BEING Mastering mindfulness: Your ultimate stress relief tool By Kate McMorrow I vividly recall my first encounter with the term "mindfulness." It was a crisp March morning in 1989 when I embarked on my journey into the field of massage therapy in Santa Fe, New Mexico. At that moment, mindfulness was an intriguing, avant-garde concept. Little did I know that it would become an enduring cornerstone of my training, a practice that still resonates with me after all these years. In those days, it felt like cutting-edge Zen terminology that had lured me to study in the enchanting landscapes of the American Southwest. Today, mindfulness is not only widely embraced and revered but also subject to extensive research due to its profound effectiveness in alleviating stress across body, mind, and spirit. Jon Kabat-Zinn, Ph.D., often regarded as the pioneer of Mindfulness-Based Stress Reduction, stands as a leader in the realms of research, education, and the practice of mindful awareness. He beautifully defines mindfulness as, "awareness cultivated by paying attention in a sustained and specific manner, on purpose, without judgment, from moment to moment." Essentially, it offers a path to understanding how our minds function, liberating us from the shackles of stress, allowing us to live in the present moment, and fostering love and compassion without the constant need for self-judgment or judgment of others. The World Health Organization describes stress as, "a state of worry or mental tension caused by a difficult situation," which is a natural human response designed to help us address life's challenges and threats. However, this worry often fixates on an uncertain future or a traumatic past event. Mindfulness, in contrast, guides us toward being fully present in the moment. It is astounding to me how frequently stress is underestimated as a contributor to severe health issues. Many individuals tend to associate stress with major life events, but it can creep into our daily lives through countless small, seemingly insignificant events. Signs of stress manifest both emotionally and physically, including feelings of anxiety, being overwhelmed, mood swings, difficulty relaxing, low self-esteem, lack of concentration, and strained social interactions. Physical symptoms may encompass labored breathing, panic attacks, disrupted sleep patterns, chronic fatigue, muscle tension, pain, and digestive issues. One PubMed article I stumbled upon states: "Research shows that almost every system in the body can be influenced by chronic stress. When chronic stress goes unreleased, it suppresses the immune system and ultimately manifests as illness." This article aims to delve into mindfulness as a highly effective and scientifically validated tool for reducing stress, improving overall well-being, and promoting good health. Mindfulness can be best understood through the practice of three meditation types: Focused Attention: This involves repeatedly directing one's concentration to a single point or object, most often the breath. Open Monitoring: It entails paying attention to the thoughts and sensations that arise in the mind, moment by moment. Loving Kindness and Compassion Meditation: This practice involves cultivating warmth and goodwill toward oneself and others. Through these techniques, individuals can shift from living on autopilot to gaining a profound awareness of life, self, and others, leading to a richer experience of existence and love, all while mitigating reactivity and chronic stress. Research on mindfulness has been conducted in three key areas: symptom alleviation, biological indicators, and neuroplasticity. A recent Health News report underscores that stress costs the U.S. a staggering $3 billion annually. Imagine the transformative potential if we devoted a few moments each day to a practice that significantly alleviates this burden. While many of us have 30-minute annual doctor visits, what do we do during the remaining 364 days to enhance our mental, emotional, and physical well-being? Mindfulness meditation is a virtually cost-free tool accessible to all, offering substantial benefits to both ourselves and society. As Pema Chodron, a seasoned teacher of mindful awareness, wisely imparts, “We have one lifetime, so why not spend it undergoing the evolution toward an open mind and heart rather than fixating, freezing, and closing down?” Mindfulness techniques for stress reduction encompass practices such as mindful breathing, body scans, mindful eating, mindfulness meditation, mindful walking, mindful movements like Qigong and Yoga, and Yoga Nidra for restful rejuvenation. Neuroplasticity research demonstrates that an eight-week mindfulness course can rewire the brain, substantiating the adage that "neurons that fire together wire together." The benefits of daily mindfulness practice include brain thickening, improved connectivity, healthier white matter (which aids self-regulation), and more robust cells in the prefrontal cortex. Incorporating mindfulness into your daily routine is an incredible way to choose peace, cultivate an open heart, nurture compassion, and embrace self-love. These benefits are scientifically proven to reduce stress and elevate overall health and well-being. I encourage everyone reading this to try dedicating at least one minute a day to mindfulness, and then perhaps extend it to two, or even twenty. Consider it an experiment to see if it can infuse calm and create clarity in service to being your best, healthiest self. Kate McMorrow Functional Medicine Certified Health Coach Become someone who thrives! katethrives@gmail.com 207-975-1504 thriveonwellness.com PenBayPilot.com • the WAVE 9 HEALTH & WELL-BEING Home Nursing Services Camden • Rockport • Lincolnville • Hope COMMUNITY SERVICE • HOME CARE SERVICES • CLINICS Camden Area District Nursing Association 207-301-6272 Providing Nursing Care to Patients in Their Homes Regardless of Ability to Pay WE WELCOME: Adults of all income levels and ages. Those who have been denied services because they are not housebound and classified as having a need for skilled care. REFERRALS: Referrals may be made by physicians, health agencies, family, friends or the patients themselves. Please call 207-301-6272 if you feel we may be of service. FREE LOAN OF MEDICAL EQUIPMENT A limited supply of walkers, wheelchairs, crutches and other medical equipment available for loan. Donations gratefully accepted. CADNA, PO Box 547, Camden, ME 04843 Symptom relief findings indicate that mindfulness can: Reduce stress associated with chronic and life-threatening illnesses. Lower levels of anxiety and depression. Enhance the ability to cope with chronic pain, arthritis, cardiovascular issues, IBS, and fibromyalgia. Improve focus, memory, insight, and relationships. Biological markers reveal that mindfulness can: Enhance immune function. Decrease inflammation. Promote healthier cellular aging. Additionally, mindfulness meditation augments our capacity for compassion and empathy, both for ourselves and others. Self compassion can lead to lower stress, improved health-related behaviors, enhanced overall well-being, and stronger connections with others. Kate McMorrow is a Functional Medicine Certified Health Coach, a Certified Holistic Health Care Practitioner, and Licensed Massage Therapist. She is currently enrolled in a Mindfulness Meditation and Stress Reduction Teacher Training. Her primary focus is assisting clients meet their health and lifestyle goals. She uses meditation and stress reduction practices that bring awareness, clarity, focus and attention to what is most important in living a full, satisfying and vibrant life. Kate can be reached at 207-975- 1504, katethrives@gmail.com or www.thriveonwellness.com Pen Bay Medical Center offers 2023 Saturday flu clinics for patients Three Pen Bay Medical Center practices will offer Saturday flu clinics for patients at the Beebe Health Center, at 15 Anchor Drive in Rockport. Clinics will be held Sept. 30, Oct. 14, Oct. 28 and Nov. 18, from 9 a.m. to noon, by appointment only. Participating practices include: Pen Bay Family Medicine, serving current patients 18+. Call 207- 301-5900 to schedule an appointment. Pen Bay Internal Medicine, serving current patients 18+. Call 207-301- 5800 to schedule an appointment. Pen Bay Pediatrics, serving current patients 6 months and older. Call 207-301-5600 to schedule an appointment. Patients who have access to MyChart can also use the direct scheduling option to schedule an appointment online. For more information or to sign up for MyChart, visit mychart.mainehealth.org Next >