MAY 2020 | VOL. 13 — ISSUE 5
Knowledge from
NANAS
Volunteer grandmas support new moms and dads
Breathe & stretch
Prenatal yoga prepares body for birth
Told you can’t eat eggs?
Try duck eggs
The dog wash
Tips for success
MAY 2020 | OREGON HEALTHY LIVING
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MAY 2020
on the COVER The founder of Grandmas2Go Linda Otto reads a story to Jaxon Spencer of Medford back in 2017 when the family joined the volunteer grandmother program. Jaxon is now 5 years old. His brother, Johny, is 3 1/2. Their dad, Steve, has been a single parent since Johny was a baby, and needed some help to fill the gaps in raising two tiny boys. The nonprofit’s executive director, Joy Marshall, is the Spencer family’s volunteer grandma.
from the
EDITOR The state-of-being in 2020 is change, as every single person adapts to the new coranavirus measures. Here at Oregon Healthy Living, we have made some noticeable adaptations, too. This month and for the rest of the summer, the magazine will be in this tabloid format and without our usual calendar listing. Social distancing also quashed our photography plans, but various people helped by contributing existing photos and selfies. I saved the big news for last: our new website! For 24/7 access and more flexibility in finding the topics you want to read about, please visit www.oregonhealthyliving.com. Stay healthy!
Photo provided by Grandmas2Go.
crose@rosebudmedia.com
CONTENT FITNESS
HEALTH on off
Strong Body, Calm Mind:
vol. 13 – issue 5
4
EMDR:
COVER STORY
FITNESS
FOOD
PETS
SPECIAL
SAFETY
off on
8
Moving past trauma
12
Fit at Home: Four exercises
16
21
Pup in Tub, Not all eggs are equal Tub on Pup: Options in Eggs:
Wash the dog, not yourself
Prenatal yoga for moms
24
Grandmas2Go:
Volunteers help new moms
EDITOR — Cheryl P. Rose
DESIGN & PRODUCTION — Paul Bunch
CEO & PUBLISHER — Steven Saslow
CONTRIBUTING WRITERS — Aaron Cooper Micah Leigh Sarah Lemon Cheryl Rose Rebecca Scott
DIRECTOR OF SALES — Bill Krumpeck SALES SUPERVISOR — Laura Perkins
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Too Loud:
Turn down the volume on hearing loss
Oregon Healthy Living Magazine is published by the Rosebud Media Advertising Department 111 N. Fir St., Medford, OR 97501. | General information: 541.776.4422 | Submissions and feedback: crose@rosebudmedia.com
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OREGON HEALTHY LIVING | MAY 2020
HEALTHY Sherm’s Food 4 Less carries a wide variety of meat, from grass-fed, grass-finished beef to grass-fed, grass-finished lamb and more. Check out our large selection of seafood and organic chicken, and specialty meats like bison, elk, and rabbit, and even uncured meats. 2230 BIDDLE RD. • MEDFORD | Shermsmarkets.com
BRAZILIAN-STYLE BARBECUE BEEF SKEWERS WITH TOMATO SALAD
RECIPE • 3 8-oz beef ribeye steak, cut into (1in) pieces • 2 tbsp olive oil • 2 garlic cloves, finely chopped • 1 tsp oregano • 1 tsp smoked paprika • 1 red onion, sliced • 1 yellow pepper, deseeded and cut into large cubes
• 1 red pepper, deseeded and cut into large cubes
For the salad • 1 red onion, thinly sliced • 1 lime, juiced • 3 ripe tomatoes, finely chopped • handful fresh coriander, chopped • lime wedges, to serve
DIRECTIONS 1. Soak 8 wooden skewers in cold water for 15 minutes to prevent them burning during cooking. 2. Put the steak, olive oil, garlic, oregano, paprika, onion and peppers in a bowl. Season well and leave to marinate for 10 minutes. 3. Meanwhile, make the tomato salad. Put the red onion into a bowl and cover with boiling water. Leave to soak for 5 minutes then drain. Pour over the lime juice and leave to stand for a further 5-10 minutes. Transfer to a large bowl along with the tomatoes and coriander. Season and mix well. 4. Thread the meat and vegetables onto the soaked skewers. Place the skewers onto a hot barbecue (the barbecue is ready when the coals are white and ashen) and cook for 2 minutes on each side. 5. Arrange the skewers on a serving plate. Serve with lime wedges and the tomato salad. MF-00125648
MAY 2020 | OREGON HEALTHY LIVING
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FITNESS
Taking Care of
Mommy Yoga to prepare for baby and beyond STORY BY MICAH LEIGH
H
aving a baby can be an exciting time, but as the body changes, it can also be an uncomfortable time for the mom-to-be. Prenatal yoga can help relieve the discomfort and prepare the body for delivery.
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OREGON HEALTHY LIVING | MAY 2020
FITNESS
“This is an effort to allow mamas to feel graceful and to remember that they are still a person, not just a pregnant woman.”
Rachel Dilworth Rasa Yoga Studio, Medford
Rachel Dilworth, yoga instructor at Rasa Yoga Studio in Medford, wants women to appreciate and honor themselves during this time. “Pregnancy can be a lonely journey,” she says. “I try to provide a safe place where moms can connect with other moms in a shared experience. They find camaraderie and support. They leave feeling positive and fulfilled.” Michelle Baumgarten, yoga instructor at Ashland Yoga Center, says women come in looking for community. “I want each woman to have a space to take care of herself,” she says. “I try to make sure each one gets what they came for. And I don’t want anyone to stay at home be-
cause they feel bad. If a mom comes in with morning sickness, I will stay with her and give her special attention while the class continues.”
What to expect at a class Both instructors focus on breathwork to lower the heartrate and create mental focus. Dilworth says her classes begin by sitting in a circle to encourage community. “As we practice breathwork, we stimulate the parasympathetic nervous system, which puts the women in a more relaxed and responsive state. It relieves stress and makes for a thoughtful practice,” she says. continued on page 6
MAY 2020 | OREGON HEALTHY LIVING
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FITNESS
S continued from page 5
Baumgarten adds that proper breathing techniques (in through the nose, out through the mouth) help with labor. Dilworth says the warmup begins with small meaningful movements and smaller versions of larger poses. “After warming up, we have a potty break and the ladies visit with one another for a few minutes before starting on poses that are modified for the pregnant body,” she says. “All of our movements are heavily propped, taking into account that hormone changes make the muscles more flexible during pregnancy and we want to avoid injury. For instance, during forward fold, we have to be attentive to the hamstrings, so we don’t overextend.” During cool-down, Dilworth takes the class into a seated meditative state. “Being seated opens the hips,” she says. “We continue with breathing techniques and offer mantras that are beneficial for labor. This is an effort to allow mamas to feel graceful and to remember that they are still a person, not just a pregnant woman. The ladies leave slowly with a sense of peace and more at ease.” Baumgarten notes that one of the benefits of prenatal yoga is that it keeps edema down. “Also, some poses are great for labor, such as
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OREGON HEALTHY LIVING | MAY 2020
squats and hip work for strengthening and opening. You can start at any time during your pregnancy from the first to the third trimester.” Baumgarten emphasized the importance of women’s pelvic floor and strengthening the pubic symphysis, which is the area where the pubic bones connect and create the opening the baby passes through during birth. “Some women experience pain in this area during pregnancy, which can be relieved through yoga poses,” she says. ■
VIRTUAL COMMUNITY Online classes are available at Rasa Yoga Studio and Ashland Yoga Center during the shutdown. Call or check the website for times and to learn when regular classes will resume.
AFTER THE BABY, WHAT NOW? “During pregnancy, even if there was a miscarriage, the body has shifted to support the growth of a child,” says Baumgarten. “The integrity of the hips, abs and pelvic muscles has changed. Yoga can help you rediscover those muscles.” You can start restorative practice right away but wait six weeks to three months before doing anything more strenuous, she advises. “Just take it slow. Remember, your body is still recovering. We are there to guide and provide education. Women know when they are ready to move to a more advanced class. We need to shift the social narrative and teach women to, if not love, then at least appreciate and live in their bodies.”
“Spend tim engaged such as bo walking,” adding th negative
Brain Smarts STORY BY CHERYL P. ROSE
Biggest bang for your buck? Exercise. You may have been hoping for another answer, but it’s true: vigorous, regular (4-5 times a week) exercise for 45 minutes a session has been shown to protect the brain over time.
Protecting your brain for a lifetime of independence and activity
T
here are still many unknowns about the causes of various dementia diseases, but there is substantial research about how to improve your odds of keeping your brain healthy as you age, according to Allison Lindauer, a nurse practitioner at OHSU Layton Aging & Alzheimer’s Disease Center. No matter your current age, Lindauer recommends to “start where you are” to follow these healthy habits and protective strategies. ■
Say “oui” to a Mediterranean diet. Be social!
Research has been shown this diet low on red meat and high in fiber, fruit and vegetables to be protective of the brain.
“Spend time with people you like engaged in activities together, such as board games, crafts and walking,” Lindauer encourages, adding that isolation can have a negative effect on the brain.
Get quality sleep (and naps!)
Get your shots.
As we age, the quantity becomes less important than the quality of sleep. Sleep apnea is a common sleep disorder that can put people at higher risk for dementia. Sleep aids, both prescription and nonprescription, can
Getting seriously sick can derail healthy brain activities. Avoid some common illnesses, such as shingles or flu, by getting your immunizations.
also up your risk. Six hours at night with an additional short nap or two is sufficient, Lindauer says.
Say what? Hearing matters. Even a small hearing impairment can put you at a higher risk of dementia, Lindauer says. Have your hearing tested if you suspect it has declined.
MAY 2020 | OREGON HEALTHY LIVING
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HEALTH
Altering
Perceptions How EMDR therapy treats trauma and traumatic memories STORY BY REBECCA SCOTT
W
hen people suffer from traumatic events or memories, it can affect their lives in many ways. One form of treatment is eye movement desensitization and reprocessing (EMDR) therapy. This is a structured therapy which has the patient briefly focus on the trauma or memory, while simultaneously experiencing other stimuli — usually eye movements — according to the American Psychological Association. Local practitioners explain that this technique can reduce the intensity of traumatic memories and help form new, positive beliefs.
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OREGON HEALTHY LIVING | MAY 2020
HEALTH The basics of EMDR
LEFT RIGHT
Psychologist Francine Shapiro developed EMDR therapy in 1987 and initially used it to treat post-traumatic stress disorder, says Susan Waterman, a licensed clinical social worker in Medford. “EMDR has been well researched over the years and strongly recommended as an effective treatment for trauma,” she explains, noting that disaster response teams around the world use it. The therapy can be employed soon after a trauma or many years afterward, Waterman says. “Anytime someone has felt helpless or terrified — EMDR helps people suffering from those symptoms.” Unlike other treatments that focus on altering emotions and responses resulting from a traumatic experience, EMDR therapy focuses on the memory and attempts to change how it’s stored in the brain, explains Dr. Boyd Sherbourne, a clinical psychologist in Medford. “After a successful treatment, stress is relieved and negative beliefs reformed,” he adds. During the therapeutic process — which has seven phases — he says the patient continued on page 10
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MAY 2020 | OREGON HEALTHY LIVING
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HEALTH continued from page 9
addresses emotionally-charged material, so they work in brief, sequential doses. “EMDR therapy uses rhythmic bilateral stimulation, such as eye movements, tones or taps. While the patient briefly focuses on the traumatic memory, they also experience bilateral stimulation and the intensity of the memory is reduced.” For example, a patient who was in a car accident will focus on that memory during the session while using bilateral stimulation — which could be auditory, visual or tactile. If using an auditory stimulus, the patient may listen to a sound shifting from their right to left ear as they focus on the trauma. Eventually, a memory that was once highly emotional can become less distressing. Waterman explains that the same technique can also create feelings of confidence or safety once the negative mental state decreases, with the memory becoming more distant and less painful.
How EMDR can treat trauma Mental health providers use EMDR therapy to treat a multitude of issues, including childhood trauma, domestic violence, vehicle accidents or other highly disturbing circumstances, says Waterman. “Patients undergoing EMDR therapy generally move into a meditative state, with comments indicating they are starting to feel better,” she explains. During a treatment session, she asks what memory the patient wants to address and any negative beliefs associated with that experience. She then rates their level of disturbance from 0-10. “I check what emotions and sensations are arising; then begin EMDR.
The goal is to get their disturbance level down to a zero or one.” For Sherbourne, one of the most notable aspects of EMDR therapy is that it changes people’s perception of the trauma, of themselves and of the world. “When people have trauma in their background, their perception changes and they view the world as a more dangerous place,” he says. For these people, he explains, everything becomes dangerous — especially relationships, where people can judge, reject or criticize. “One of the main things people do when they have endured a traumatic circumstance is avoid other people, situations, thoughts and memories. Society often reinforces this type of avoidance by promoting a ‘just move on’ or ‘just get over it’ philosophy. EMDR therapy helps people safely confront their traumas rather than avoid them,” he says. However, Sherbourne notes that because patients are addressing traumatic memories, there could be disturbing things which unfold during a session. “People could find new traumatic memories they were not previously aware of, have bad dreams or nightmares, or experience extreme physiological responses,
such as headaches or nausea,” he explains. To ensure a successful experience with EMDR therapy, he says it’s imperative to do your research and find a reputable provider.
Changing perceptions Both Sherbourne and Waterman agree that EMDR therapy is an effective treatment modality that helps people cope and overcome trauma and traumatic memories. “EMDR is my favorite therapy because I believe it is a more effective and efficient treatment option than other types of therapy,” says Sherbourne. ■
“When people have trauma in their background, their perception changes and they view the world as a more dangerous place.”
Dr. Boyd Sherbourne Medford
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OREGON HEALTHY LIVING | MAY 2020
HEALTH
WHAT IS BILATERAL STIMULATION? EMDR therapy uses a technique called bilateral stimulation. Bilateral stimulation is when the left and right sides of the brain (bilateral) activate in a leftright pattern. When you walk, cycle or run, as examples, you are giving your brain bilateral stimulation. In EMDR, the therapy gets the brain into this left-right pattern by responding to a stimulus, which could be a visual or sound cue and/or physical sensation. For example, you might visually track a light as it moves from left to right, or a sound that plays in one ear and then the other. Another form is tapping alternately on left and right knees.
MAY 2020 | OREGON HEALTHY LIVING
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You Rust
Rest, FITNESS If You Exercise with household equipment
S
STORY BY CHERYL ROSE
PHOTOGRAPHY BY ANGELA YOUNG
pending more time at home than usual? Putting on some quarantine calories? Personal trainer Autumn Nelson of Superior Athletic Club in Medford demonstrates some moves you can do at home that don’t require any special fitness equipment. As with any exercise, work within your limits.
Mountain climbers Starting from a plank position, pull your right knee into your chest. Then switch, pushing that knee out and pulling the other knee into the chest. Keeping your hips down and staying tight in your core, repeat running your knees in and out as fast as you can. Alternate inhaling and exhaling with each leg change. At home, you can use kitchen towels on tile or paper plates on carpet to give you glide for added difficulty.
Side skiers In this exercise, you’ll alternate sides doing a curtsey lunge with an upper body rotation over the front knee. Stand with your feet hip-width apart. Take a big step back with your first leg, crossing it behind the other. Bend your knees and lower your hips. Keep your chest up and twist toward the weightbearing leg. Return to starting position and repeat on the other side. For added resistance, hold a small water bottle.
Elevated leg curl While lying down, place your feet on a chair. Lift hips up. By having your legs elevated, more of your body weight is on your hamstrings, making this a great exercise to target the back of the legs. Squeezing your glutes, hold at the top as you alternate bringing one knee in at a time.
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OREGON HEALTHY LIVING | MAY 2020
continued on page 14
Your Health Can’t Wait. Whether you’re staying in to work from home or getting up at dawn to stock the shelves, you need someone looking out for you too. If it’s an emergency or just a bother, chest pains or toe pains, we’re here. You can call, virtual visit or walk in when needed. We’re here to care for you
See your care options at Providence.org/ORsafecare
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MAY 2020 | OREGON HEALTHY LIVING
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FITNESS continued from page 12
Upright rows Fill a cloth bag with a few cans, adding or subtracting weight to suit you. Stand with your feet hip-width apart. Lift the bag by raising your elbows out to the sides until they come in line with your shoulders. Slide back down to starting position. ■
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Controlling stress is always important, but in these unusual times, keeping those cortisol stress hormones low will benefit your immune system. Try to check off five of these stressbusters every day. Illustrations by Paul Bunch
Play with your pet, child, grandchild
Give & get a hug Light a scented candle BAKE something
Stretch for 10 minutes
Listen to Music Sit outside for 15 minutes Eat an apple or nuts
Declutter one space Go for a walk
Turn off ALL devices for one hour
Clean One Space
Let loose a
Make art or craft
Primal Scream
(color, string beads, knit, carve)
Take 10 deep breaths Have a cup of tea
Take a nap Laugh! ! Lo L
Soak in tub
Throw air punches Call a friend Use lavender essential oil
Write in Be silly. List 3 things a journal
Dance! Jump!
you are grateful for
MAY 2020 | OREGON HEALTHY LIVING
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FOOD
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Cluck, Cluck...
STORY BY SARAH LEMON
E
ggs from free-range chickens nicely complemented the cheeses produced at By George Farm. But the chickens tested the tolerance of farmers Jonny Steiger and Tyson Sehrman.
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OREGON HEALTHY LIVING | MAY 2020
FOOD
Pushing the definition of ranging freely, the birds roamed far and wide around the Little Applegate property. They wreaked havoc on the vegetable garden, fell prey to raccoons and skunks and stopped laying during a long wintertime respite. Egg prices at farmers markets hardly compensated Steiger and Sehrman for the trouble of raising poultry, until they traded their flock of chickens for ducks. “They’re not as, like, intrusive as chickens,” says Sehrman, of 200 ducks that consider the farm’s creek their “water slide” and tend to keep to themselves. Domesticated ducks don’t need a major water feature in their habitats, says Sehrman. They’re often content with a plastic kids’ wading pool, or even just a bucket of water where they can clean off their bills. In exchange, low-maintenance ducks produce eggs that are a quarter larger than chickens’ counterparts, and they often lay better through the winter. “They forage for quite a bit of their diet; they’re not as grain-dependent,” says Sehrman, explaining that By George ducks get a feed supplement of oats, peas, barley and sunflower seeds. Genetically modified grains that feed mainstream poultry is a primary culprit in many people’s sensitivity to eggs, says Summer Waters, a nutritional therapist and certified Gut and Psychology Syndrome practitioner. While eggs usually land among the top five food allergens, soy is another significant allergen among Americans, says Waters, who specializes in digestive health at Medford’s Siskiyou continued on page 18
Jonny Steiger and Tyson Sehrman took on By George Farm in Jacksonville in 2012. Photo by Nolan Calisch.
MAY 2020 | OREGON HEALTHY LIVING
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FOOD continued from page 17
Vital Medicine. Eggs and soy can deliver a one-two punch to gastrointestinal function, she says, adding that many of her clients work to heal the gut so they can tolerate eggs again. “It just matters so much how eggs are raised,” says Waters, who recommends that sensitive clients eat only organic eggs from pasture-raised hens that consume no corn or soy. In its purest form, an egg is a nutrient-dense food that serves many people very well, says Waters. High in vitamins and minerals, eggs are rich in vitamin K — otherwise deficient in the modern-day diet — and iodine, which regulates thyroid function, Waters notes. The zinc and selenium in eggs support the immune system and guard against inflammation while phosphorus strengthens teeth and bones, she adds. “Eggs are one of the most nutritious foods money can buy.” A single, high-quality egg provides half the daily requirement of choline, an essential nutrient that plays a key role in brain development, making egg consumption of critical importance to pregnant and breastfeeding women, says Waters. But choline and almost all of eggs’ other attributes reside in the yolks, she says. “It’s so important to eat the whole egg,” says Waters, adding that she recommends doubling the number of yolks to maximize the nutritional benefit of egg dishes, contrary to widespread notions in recent years that halving the number of yolks is a health-conscious way to increase a dish’s protein and decrease its fat. “Avoiding the egg yolks and eating egg-white omelets is not how to eat your way back to health,” says Waters. “Savor your nutrient-dense yolks!” Additionally, eggs’ protein — contained mostly in the whites — is the source of a true egg allergy, says Waters. So when she encourages egg-sensitive clients to try reintroducing eggs after a period of elimination, pasture-raised duck egg yolks can be the safest route. People who have negative digestive reactions to chicken eggs can often tolerate duck, she says. “Duck eggs can be wonderfully beneficial to people who are hypersensitive but not truly allergic.” Selling duck eggs by the dozen and half-dozen, By George has several customers who say they can’t consume chicken eggs but rely on duck eggs as an alternative, says Sehrman. They gladly pay $8 per dozen for duck eggs at Southern Oregon farmers markets or $1 per egg at several Portland farmers markets that By George services. “They’re so happy to have eggs back in their diets,” says Sehrman. With larger yolks in ratio to the whites, duck eggs often are described as “richer.” They’re prized by chefs and for baking, says Sehrman. They also make delicious fresh pasta, he adds. For clients who don’t eat flour, wheat or other grains, Waters recommends incorporating duck egg yolks in a delicious sauce for spiralized zucchini noodles — “zoodles” — tossed with sautéed onion, bacon and cheese for her interpretation of the Italian classic pasta alla carbonara. continued on page 20
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OREGON HEALTHY LIVING | MAY 2020
Certified organic hens of local ranchers Lanita Witt and Suzanne Willow are raised on rotating pasture and organic grain for eggs with higher omega-3 content. Photo provided by Willow-Witt Ranch.
“Duck eggs can be wonderfully beneficial to people who are hypersensitive but not truly allergic.”
Summer Waters Nutritional therapist and certified Gut and Psychology Syndrome practitioner
Call Now to schedule your FREE Consultation with Dr. Laura 458-226-2503 Limited Availability The first 20 callers will get our Immune Boosting Protocol!
EXCLUSIVE
Doctor Refuses to Allow People to Live in Fear and Uncertainty Immunity is the Key to Gaining Control Over Your Health Science Admits Lifestyle is Key to Strong Immune Systems
By Parker Collins Dear Seeker of Health & Longevity, In times of uncertainty you will always find fear-mongers trying to stir-up emotions and create chaos. Fear is rarely the answer unless you need to run from a bear. COVID-19 (CORONOVIRUS) is real and obviously poses a threat to a certain class of the population. From what we understand, this group of individuals have compromised immune systems. According to Dr. Laura Robin of Medford, OR, the best defense to these types of outbreaks is a proven offense. “First and foremost, follow the guidelines of social responsibility. This doesn’t mean simply avoiding social gatherings but includes taking specific actions to strengthen your immune system.”
Dr. Laura explains: 1. Those who are higher risk of having compromised immune systems include: Diabetics, Autoimmune disorders, Antibiotics and immune suppressant medications, Smokers, Cardiovascular disease, Respiratory disease, Poor diet, Lack of exercise and Stress. According to Harvard Medical School, Health PublishingSeptember 2014, nutrition plays a significant role in supporting the immune system, especially in those over 65. 2. Immunity starts in the gut: Gerard Mullin, M.D., Johns Hopkins gastroenterologists claims the key to strong immunity is good gut health. “As we age, the natural cycles slow down and don’t work as well.” This of course is exacerbated by poor diet. 3. Exercise isn’t just for the body and heart, it increases your immunity: Physical activity helps flush bacteria out of the lungs and airways; Increases antibodies and WBC’s to help fight off disease, Increases body temperature to fight bad bugs, and produces stress fighting hormones to support the immune system. 4. Taking control over your health reduces stress hormones: No one likes feeling vulnerable. Acute and chronic stress due to feeling out of control only exacerbates poor health by producing large amounts of stress hormones, that in time, can weaken our immunity. Gaining the knowledge necessary to take back control of your health is the first step to turning these stress hormones off. Living in hope is in itself healing and a much better approach than living in fear and uncertainty. MF-00125587
Dr. Laura Robin and the Rosa Transformational Health Team What can you do today to take control over your health? You can start by making the decision to live with hope and courage rather than fear. This means taking action. Not sure exactly what to do? Dr. Laura and her team have a real passion and purpose to support you any way they can. Here’s the caveat. It all begins with you! The CORONOVIRUS will eventually burn-out and most of us will survive this. From my understanding, this is not the end of these kind of global events. Dr. Laura states, “Life is too short and too precious to simply survive. Life is worth living and thriving at your full potential.”
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MAY 2020 | OREGON HEALTHY LIVING
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FOOD continued from page 18
R
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Grain-Free Pasta Alla Carbonara I N G R E D I E N T S 10 strips (about 1 package) organic bacon, chopped into 1/4-inch pieces 4-6 shallots, peeled and diced 1 onion, peeled and diced 2 medium zucchini or 20 ounces zucchini “noodles” (available in some grocery stores; also called “zoodles”) Salt, as needed 1/2-1 cup peas (defrosted, if frozen; optional) 4 egg yolks 1 1/4 cup finely grated Parmesan cheese, divided 1/2 tablespoon black pepper
Recipe from nutrition counselor Summer Waters, summerwaters.com
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OREGON HEALTHY LIVING | MAY 2020
D I R E C T I O N S In a skillet over medium-high heat, fry the bacon. After about 3-4 minutes when bacon is crisp, skim out using a slotted spoon and set aside. (Pour fat into a clean jar and set aside to use in sautéing ingredients for other recipes.) Cook the diced shallots and onions in some bacon fat remaining in the pan, adding more fat as needed, until fully cooked; caramelizing is optional. (Some people prefer caramelized onions’ richer flavor while others have an easier time digesting lightly sautéed onions.) If using a spiralizer, cut off the zucchini’s blossom ends and “spiralize” zucchini on preferred setting. (Fettuccini-size is nice in this dish.) Set aside. Fill a pot with water and salt heavily and bring to a boil. Add zoodles and boil for about a minute. Remove zoodles from water (reserving water) and add to pan with onion and shallots. (Save cooking water by placing a strainer over another pot and pouring zoodles through strainer.) With pan on medium heat, mix together zoodles, onion, shallots, cooked bacon and peas, if using. Allow mixture to heat through for about three minutes. Whisk the egg yolks with 1 cup of the Parmesan. Whisk in the black pepper. Add about 1/4 cup reserved zoodle water to egg mixture, mixing quickly so hot water doesn’t cook the egg. Whisk until cheese starts to melt and sauce is thoroughly combined. Add sauce to zoodles and stir vigorously until there is no liquid left, creating a creamy sauce. If pan is too dry, add some more zoodle water until the sauce is creamy. Divide zoodles onto two plates and garnish with remaining Parmesan. ■
S E R V I N G S 2
PETS
Making bath time for your dog effective and positive STORY BY CINDY QUICK WILSON
W
hen your pet needs a bath, it may seem easier to drop Toby off at the groomer’s and let a pro deal with the hairy sink and the flying suds. But whether you have a long-legged Great Dane or a feisty little Chihuahua, these tips may just give you the confidence to do the job yourself.
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PETS Lisa Monical, professional groomer and owner of the Groomery in Medford, says if this is a new endeavor for one or both of you, the goal is to create a positive experience, so bath time doesn’t become a battle of wills. “It’s important to be calm while you’re bathing your pet. If you’re feeling anxious, your pet will be nervous and jumpy. If you act confident and treat them in a matter-of-fact way, they will feel more comfortable with what you’re doing. Lots of praise and a few treats will reinforce it as a happy time.”
Size matters Kitchen or utility sinks work well for smaller breeds because using a sprayer makes thorough rinsing easiest. For larger dogs, Monical says, “The bathtub works, but it can be hard bending over. Some people take their dogs in the shower with them, but if you do, be sure to rinse them thoroughly with a sprayer, getting all the soap out from under the belly and between the legs because that will cause skin irritations.” If none of these suggestions work at home, you may want to check for a do-it-yourself dog bath facility where they provide the raised tub, all bathing and grooming supplies and cleanup for a fee.
Supplies and products Gather your supplies first. You will need a large towel, shampoo, conditioner if you choose, and an appropriate brush for your dog’s coat. If the tub is slippery, place a mat or towel in the bottom for them to stand on. Use a perforated drain cover to catch hair.
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Gastroenterology Consultants would like to take this opportunity to let you know that even though we have had to limit public access to our building, we are still available via TeleMedicine. This is a temporary situation, and we will be back as soon as possible. In an effort to limit the use of personal protective equipment, we will not schedule any surgeries or procedures until after June 15th. Thank you for your patience during this difficult time. We will return to full service as soon as we are able, until then please take care and be well!
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PETS “Always brush your dog before bathing,” advises Kristi Riverman, owner of Happy Tails Pet Wash in Medford. “For short haired dogs, a Zoom Groom brush has rubber fingers that work well before and during the bath to loosen dead hairs.” Always check for burrs and foxtails deep between the dog’s toes, as they can burrow up under the hair and be very hard to see, Riverman recommends. “Remove any burs because they will really stick once the hair is wet. One suggestion I have is a product called Show Sheen. It’s a spray you can use around the legs, feet and belly before going into an area with the brush to help keep burs from sticking in the coat.” Choose a good quality pet shampoo. Riverman advises gentle formulas, free of parabens. “If your dog has skin irritations, I always steer clear of conditioners. You don’t want anything that will hold the moisture in. You want to keep the skin as dry as possible.” Monical adds, “Some dogs can have a sensitivity to oatmeal shampoos, so I prefer a good quality, unscented hypoallergenic shampoo. People often think they can use conditioner on mats to loosen them, but usually it makes it worse.” Whatever product you use, a thorough rinsing is the most important step. “Once you think you have them rinsed, go over them one extra time just to make sure,” Monical says. “There are also tearless shampoos that are made especially for the face and waterless shampoos that require no rinsing. I don’t think you can wash them ‘too often’ as long as you are using a good quality pet shampoo and thoroughly rinsing the soap out each time.” Because cats spend much more time grooming than dogs do, they seldom need bathing, but if needed, be sure to use a shampoo specially formulated for cats. Some dog shampoos, especially those intended for flea control, may contain permethrin, an insecticide that is poisonous to cats. If fleas are an issue for your dog or cat, both experts advise checking with your veterinarian for safe and effective flea control recommendations.
Wash and dry Sometimes dogs object to baths because the water temperature is uncomfortable. Our experts suggest lukewarm, like you would use for bathing a baby. “Start with the scruff, or neck area, and get the dog completely wet,” Riverman explains, “then add your shampoo. Do the head and face last, using a tearless shampoo, because any water in the ears will cause the dog to shake during the rest of the bath. You can use a washcloth around eyes and ears, making sure to rinse all the product out. Some people use cotton in the ears as an added precaution.” After the bath, use a large towel to rub them dry, or you can use a blow dryer. “Just keep it on the low setting, making sure it’s not too hot,” Monical says. “You may have to work with them a bit at first by letting them get used to the sound and then gradually direct the warm air more their way. Be sure not to use it in their face, eyes or ears.”
Positive rewards Ideally, it’s best to teach your pet about bathing from an early age, says Riverman, but even more mature pets can learn that bath time doesn’t have to be scary. “Always go slow, stay calm and use lots of praise. Sometimes having a helper can keep the dog calmer. At the end, use something that the dog really loves, either a treat or a toy as a reward.” ■
WHEN YOUR DOG GETS SKUNKED What to do when your dog has an encounter with a skunk? Lisa Monical, owner of the Groomery in Medford, says skunk spray is extremely oily, which is why many of the most well-known remedies like tomato juice, vinegar and water and other odor removers don’t work. While nothing removes the smell completely, Monical suggests the following formula: Mix: 1 quart of 3% hydrogen peroxide (never use stronger than 3%) 1/4 cup of baking soda 1 teaspoon of Dawn dishwashing soap Steps: • Use the mixture on a dry coat, immediately after he’s been sprayed. • Wearing rubber gloves, rub the mixture into your dog’s coat (avoiding his eyes). • Wait about 20 minutes before washing the mixture out of your dog’s fur. • Follow up by using a hypoallergenic dog shampoo, and rinse well. • Repeat the process two to three more times as needed. Caution: Do not allow dogs to lick the mixture as it can cause vomiting. The mixture may be flammable, so don’t smoke while using it, and do not store any that is left over. Also, the hydrogen peroxide may cause some bleaching on black dogs, so the longer it stays on, the more bleaching you may see.
QUARTERLY TUBS The ASPCA recommends bathing your dog at least once every three months, but some may require more frequent baths if he or she spends a lot of time outdoors or has skin problems.
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NATURAL ALTERNATIVES
Wise Women Grandmas2Go helps new parents and their babies thrive STORY BY AARON COOPER PHOTOS PROVIDED BY GRANDMAS2GO
B
eing pregnant during a pandemic upends your birth plans. Stephanie Danyi of Ashland, expecting her first child, is having a home birth this month rather than the hospital setting planned. Fortunately, she has a supporter in Merry Vediner of Ashland, a volunteer grandma for Grandmas2Go, a Medford-based nonprofit committed to assisting families with new babies.
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OREGON HEALTHY LIVING | MAY 2020
NATURAL
Joy Marshall of Medford and Linda Otto of Jacksonville are the leaders of Grandmas2Go. Shown with twins Ethan and Henry Koerella as infants. “Seeing as this is my first baby, Gr’ma Merry has helped relieve so many of my anxieties and has helped me normalize my experience,” Danyi says. “She has been a supportive, listening ear when I have been overwhelmed by big emotions and anxieties. I honestly think she has made all the difference in the world!” Vediner is collecting donations for home birthing supplies and providing lots of encouragement, “so Stephanie can have the best circle of support ever.” Danyi is grateful for the support of Vediner and Grandmas2Go, calling the program “a gift to the entire community.” The mission of Grandmas2Go is to connect what the organization calls “trained and trusted women of wisdom and experience” with struggling and at-risk young families. The connection provides mentorship and nurturing support for parents during the critical early years of their child’s development – from pregnancy to preschool. When confronted with the harsh realities of the COVID-19 pandemic, the Grandmas2Go’s
“We’re helping kids to thrive and helping parents to be the best parents they can be.”
Linda Otto Grandmas2Go
continued on page 26
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NATURAL
GOT GRANDMA SKILLS? Grandma2Go Randy Wilson of Medford with Sarah Coenen and her family in Ashland.
founder and CEO Linda Otto took it all in stride. “This is such a stressful time, it’s a lot like dealing with a natural disaster,” she says. “Even with everything happening, we can still provide necessary support for young families, to help prevent developmental problems and help kids feel secure.”
Getting Grandmas2Go going
Grandmas2Go matches volunteer “grandmas” with young parents, many of whose babies have special needs. The volunteers provide in-home support and positive reinforcement to the families. Volunteer grandmas require a background check and a minimum of 12 hours of training. For more information visit www.grandmas2go.org or call 541.770.3476.
Otto’s years of working as a court-appointed advocate for drug-affected children taught her the importance of supporting the families by enabling the parents to seek treatment for their drug addiction. She also thinks many families today are separated by distance or dysfunction, so young parents miss out on receiving meaningful parenting guidance and learning life experiences from within their own families. Otto determined providing extended support offered by surrogate grandmothers was a fitting solution. After researching the feasibility of the concept for four years, she founded Grandmas2Go in 2015. “Under normal circumstances, most first-time parents can benefit from receiving extra help and positive reinforcement from outside supports,” says Otto. “And those needs are even greater when the parents and baby are impacted by drugs.” During the first two years, Otto began developing Grandmas2Go’s Family Coaches program. Working solo, she obtained grants and donations to purchase texts, training materials, infant products and office supplies; created parenting skills classes; and undertook an initial marketing push. In 2017, Joy Marshall joined Otto as the nonprofit’s head of fundraising. Having worked previously for 19 years with the Children’s Miracle Network, “it was easy for me to grasp the opportunity presented by Grandmas2Go,” Marshall says.
Good for families, good for volunteers Otto and Marshall initially trained 10 volunteers to establish a pilot program, matching those volunteers with a cohort continued on page 28
Dads can use a hand from a grandma too. Steve Spencer and his sons Jaxon and Johny have been part of the program for two years.
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OREGON HEALTHY LIVING | MAY 2020
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Lakes S
urrounded by open spaces, natural beauty and opportunities for recreation, Lakeland Senior Living welcomes older adults at Southern Oregon’s “Gateway to the Lakes.” The city of Eagle Point prides itself on its proximity to state highways that lead to Lake of the Woods, Fish Lake, Crater Lake, Diamond Lake and more. Lakeland Senior Living proudly offers Eagle Point’s only independent senior accommodations co-located with assisted living. Located 6 miles from Medford and 10 miles from Interstate 5, this retreat has extensive walking trails and easy access to acclaimed golf courses, hiking, fishing, boating, rafting and scenic drives along the Rogue River. Active adults 55 and older can choose from several apartments that complement Lakeland’s assisted-living facility. “Our residents really like it here,” says Stephanie Walker, Lakeland’s community relations director. “It feels very cozy, especially when the fireplace is lit in the entry and dining room.” Programs from yoga to live musical performances enrich residents’ lives. “We also mix in some fun fitness options, like kickboxing and hula hoops,” says Walker. These and other True North Programs at Lakeland affirm that older adults are at their “crescendo.” For example, one popular program is the Tiny Stories Project, which highlights residents’ unique identities and life experiences by making audio and video recordings. Lakeland’s person-centered environment encourages residents to be their best selves through a variety of activities organized by life-enrichment director Paula Mead. “She is very optimistic, hilarious and so fun to be around,” says Walker. “She is
very upbeat and wants everyone to participate.” In the Brain Power Nutrition Boost plan, Lakeland’s menus incorporate plenty of fruits and vegetables that prevent chronic disease and cognitive decline. Each resident has a dietary profile, so the kitchen staff are aware of individual nutritional needs and preferences, such as low-sodium, no-sugar and other doctors’ directives. A longtime local restaurant chef prepares Lakeland’s menus, with all-day dining for residents. There is a weekly fish fry on Fridays and other seasonal feasts throughout the year, says Walker. For example, a free Fourth of July community barbecue hosts Lake-
land residents’ family, friends and Eagle Point neighbors. Observing the holiday often includes visits to Eagle Point National Cemetery, managed by Veterans Affairs and beloved of many Lakeland residents, says Walker. “It’s absolutely beautiful.”■
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MAY 2020 | OREGON HEALTHY LIVING
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NATURAL Volunteer Gwen Heuer of Medford with Bella Flores and baby Samuel Hernandez-Flores of Medford. continued from page 26
Volunteer Peggy Nye of Medford with Kate Meza and baby Eliana of Central Point.
of 25 Jackson County families. Some families connected to Grandmas2Go through local birth centers, while others came from social service agencies like the Family Nurturing Center in Medford. Early on, Otto realized that Grandmas2Go could serve the needs of more than just its recipient families. Because many female Baby Boomers are living longer and healthier lives than previous generations, they need outlets for giving back to their communities, Otto says. She believes the connection enables these grandmas to find new meaning in their “encore years.” The nonprofit’s family coaching work caught on quickly, and soon Grandmas2Go was named a top 5 finalist in a national competition for innovative new nonprofit programs. Currently, Grandmas2Go has 30 trained volunteer grandmas serving more than 100 families in Jackson and Josephine counties, and its plans call for expanding throughout western Oregon.
Keeping families and grandmas connected in today’s world While the social distancing practices necessitated by the COVID-19 response have temporarily curtailed the in-home family coaching, Otto and Marshall are working hard to keep their volunteer grandmas and the families they serve connected. Many of the volunteer grandmas are learning how to have successful FaceTime calls and Zoom meetings, since the usual in-home visits are off-limits. “We’re sending out lots of online information to stay in touch with our recipient families and our grandmas,” says Otto. “Stress is the hardest thing on parents, and it passes down to the kids. So, we’re sending them regular emails containing parenting guidance and insights on how to manage stress under very difficult circumstances.”
Joining forces with Family Nurturing Center Earlier this year, Grandmas2Go announced plans to merge with the Family Nurturing Center, the Medford social service agency that helps struggling families with young children remain together rather than entering the foster care system. The two organizations’ missions and programs form a natural pairing. “Our program fits nicely within the Family Nurturing Center’s existing programs, and it’s going to help us grow by providing us access to larger staffing resources,” Otto says. “We’re helping kids to thrive and helping parents to be the best parents they can be.” ■
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OREGON HEALTHY LIVING | MAY 2020
For the last couple of months, volunteer grandmas have met with their family contacts through Zoom. Volunteer grandma Merry and honorary grandpa Mike Vediner (right), catch up with mom-to-be Stephanie Danyi’s family (left).
ORCHID BABIES BONDING PROGRAM FOR HIGH-NEEDS INFANTS Grandmas2Go’s Orchid Babies Bonding program is an innovative model that supports parents of infants with almost any type of high need, like premature birth, drug addiction or other medical issues. The Orchid Babies program seeks to remove the stigma associated with high-needs babies and to provide extra reinforcements for their parents.
SUPPORT YOUR COMMUNITY & LOCAL HEALTH CARE HEROES
Donate PPE There is a growing demand for personal protective equipment (PPE) for medical workers who are caring for patients. Asante Foundation is making every effort to meet this need and you can help.
We are seeking community donations of: • N95 masks, both new and used • Handmade masks (Masks should include several layers of fabric, elastic ear loops and fit close to the face covering both the nose and mouth, and extend under the chin. It is preferred to have a mechanism to secure over the bridge of the nose.) • Isolation gowns (disposable or reusable)
Support the COVID-19 Compassion Fund The COVID-19 Compassion Fund helps meet the most urgent needs related to Asante’s COVID-19 preparedness, response and employee support.
This Fund provides: • Childcare and eldercare to care for employees’ loved ones, while they care for ours • Lodging for providers who can’t go home without potentially exposing their loved ones to illness • Medical equipment and supplies, including Personal Protective Equipment (PPE), ventilators and tents • Training and other professional resources to support the direct care of COVID-19 patients
DONATE TODAY Visit asantefoundation.org or call us at (541) 789-5025. MF-00125647
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SAFETY
Too Loud, Too Close, Too Long Be cautious of these common sounds that can cause harm to your hearing. Risk of damage is related to the decibel level, the distance from the sound and duration of exposure to the sound. When the decibel level is over 85, it’s time to limit your exposure. If you will be in the red zone for a sustained period (hunting, music event, yard work), wear protection.
165 decibels 12-guage shotgun
120 decibels Rock Concert
110 decibels Personal music player at top volume
90 decibels *100 decibels 95 decibels Sporting event, dance Leaf blower, chain-saw, Blow-dryer, dog barking, club, motorcycle hand-drill lawn mower
*Above 100 decibels, hearing loss can begin in just 15 minutes.
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OREGON HEALTHY LIVING | MAY 2020
n u o d r in r uSOUND SAFETY
STORY BY CHERYL ROSE
S
“We would go hunting and shoot the shotgun near our ears, producing a sound of about 160 decibels,” he said. “It’s very brief, but so loud that if you don’t wear hearing protection, it can cause immediate damage to the inner ear structure. When I had my hearing tested many years later, that sound exposure was so extreme it caused hearing loss, and it’s still there.” Our world has been getting louder and louder since the Industrial Revolution began in the late 1700s, Folmer pointed out. An associate professor of otolaryngology at OHSU, Folmer said whether it’s exposure to machinery, leaf blowers or amplified music, hearing damage is a function of how loud the sound is and how long it lasts. “At 100 decibels, for example, the longest you could listen to your music cranked up before damaging your hearing is 15 minutes, whether that sound comes through a speaker or an ear bud,” he said. “Hearing loss from noise exposure can happen at any age. If you damage the inner ear hair cells, the damage is permanent.” Human ears are designed to respond to very faint sounds, Folmer explained. “Our hearing mechanism is very sensitive,” he said. “The snail shell-like inner ear has little filaments on hair cells that make tiny vibrations, but really loud sounds can cause these filaments to break.”
g
L
ong before he became an expert in hearing loss, Robert Folmer used to go hunting as a kid.
When decibels get dangerous Those filaments don’t grow back or regenerate, Folmer emphasized. “Loud sound chips away at your hearing gradually, and you won’t notice it,” he said. “We lose hearing sensitivity with age anyway, so early damage will cause you to lose your hearing faster.” Some ear bud and headphone manufacturers are building limiters into their devices (especially those intended for children) that keep sound below a certain decibel
THERE’S AN APP FOR THAT Not sure if a noise is in the danger zone? Download a sound level app, such as Decibel X or the free NIOSH Sound Level Meter app available on iTunes.
level. However, it’s not universal, and people should still be careful of their listening sound levels through headphones. “If someone else can hear sound coming from your ear buds or headphones, it’s too loud,” Folmer said. If using power tools or lawn equipment, playing in a rock band or working around industrial machinery, you should use ear plugs or earmuffs, Folmer cautioned. According to the National Institute
for Occupational Safety and Health, approximately 30 million American workers are exposed to hazardous noise levels on the job, and hearing loss is the most commonly reported occupational disease. Folmer has three pieces of advice to save your hearing: just turn it down, move away from the loud sound, and wear hearing protection in a loud environment. ■
NOISE-REDUCING EARPLUGS FOR A LOUD LIFE Drive a motorcycle? Play in a band? Teach music class? Consider buying ear plugs made from a soft and durable silicone material that reduce the noise without sealing you off from the environment.
MAY 2020 | OREGON HEALTHY LIVING
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