OCTOBER 2020 | VOL. 13 — ISSUE 10
HOW TO SAVE YOUR PETS during a crisis
Personalized prescriptions Compounding medications
DIY food gifts
What’s a fruit shrub?
Student athletes From the couch to conditioning
OCTOBER 2020
on the COVER When wildfire raged through the valley on Sept. 8, siblings Kai and Keira Fite of Talent evacuated with their mom, Ariee BearPaw, and their many pets. Listening to reports of the growing danger, the family’s first step was to bring in their cat, Keiko, who usually roams outside. They gathered Keiko and their Australian shepherds, Bandon and Hyatt, easily. Their five chickens were a challenge. BearPaw says she learned that they need a better transport method for the chickens in the future. The family was fortunate to have relatives willing to take all of them in, and when they returned, their home had been spared.
from the
EDITOR Neighbors, we are a community healing from trauma, but the response is also a heart-lifting reminder of what community means. Our lead story comes a month late. We scheduled this story about evacuating with pets before we knew just how important it would be. Several of the people interviewed this month are based in Phoenix and Talent: Rick Chester of Medicap Pharmacy, Ann Zimmerman of Middleway Medicine and Kim Casey of Jackson County Animal Shelter. Fortunately, they came through and continue to serve the community. Thank you, firefighers, EMTs, police and all the essential people who where there during the crisis and all the volunteers and organizations stepping up in the aftermath.
Photography by Denise Baratta. crose@rosebudmedia.com
CONTENT HEALTH
NATURAL
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Customized Medicine:
vol. 13 – issue 10
Botanical Bounty
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Drug compounding Natural remedies
COVER STORY
HEALTH
10
Food Allergies: Teal Halloween
HEALTH
12
PETS
15
Do You have a Plan for Flashpoint for teen Your Pet? Take the Cell Phone Away? suicide
EDITOR — Cheryl P. Rose
Be ready for emergencies
CONTRIBUTING WRITERS Rick Browne Micah Leigh Sarah Lemon Cheryl P. Rose Rebecca Scott Cindy Quick Wilson
CEO & PUBLISHER — Steven Saslow SPECIALTY PUBLICATIONS SALES MANAGER Molly Little DESIGN & PRODUCTION Paul Bunch, Amy Tse
FITNESS
FOOD
20
Return to Sport:
Build strength and endurance
FOOD
23
28
Craft Vinegars: Faux Meat: Make your own at home
Is a plant-based patty healthy?
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CONTRIBUTING PHOTOGRAPHER Denise Baratta 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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HEALTH
Let’s
Mix
STORY BY REBECCA SCOTT
Things Up
Compounding pharmacists concoct medications formulated specifically for you
H
ave you ever hit a roadblock with your medication? Maybe your child needs a smaller dose of a medication which is not commercially available, or you would have an easier time taking your daily pill if it came in liquid form. If you do not want to settle when it comes to your family’s prescriptions, you may benefit from a compounded medication. Prepared by a compounding pharmacist, these medicines are mixed and prepared specifically for you, explain local pharmaceutical experts.
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HEALTH The roots of pharmacy Compounding is the creation of a medicine by a licensed pharmacist that meets the unique requirements of an individual when a commercially available drug does not, says Rick Chester, a pharmacist at Medicap Pharmacy in Talent. “Compounding is twofold: first, you combine one or more drugs into a new product. Second, you create a new product in a different strength or formulation,” he says. Compounding medicine is useful for people who cannot use standard manufactured products, according to Angie Meeker, a compounding pharmacist at Wellness Compounding Pharmacy in Medford. “The drug manufacturers are great, but there are limits for what they can mass produce. It doesn’t make sense for them to make every strength of every drug, because a lot of people can successfully use the commercially available dosage. But that doesn’t take care of everybody,” she explains, adding that compounding is a good option for people who cannot tolerate a commercial product. “After discussing your needs with your doctor and compounding pharmacist, the latter goes to the compounding bench and makes a product specifically for you.” Compounding targets individual needs, says Chester. “Compounding medicine is an art form that began with the origins of pharmacy. To successfully compound, you have to get to know the
patient, which establishes a good relationship between you and the pharmacist.” Many uses for compounded medicine People usually think of compounding when they’re at a crossroads, says Meeker. “We see many people who have already been to the doctor and were prescribed something — or many things — that didn’t work,” she explains.
Additionally, she says there are many reasons a medication may not work, such as an intolerance to the fillers, dyes or preservatives. “In the day-to-day of medical practice, patients and doctors get stuck. Usually at that moment, they think ‘What do we do? What’s left?’ Then either the patient or provider suggests compounding medicine.” continued on page 6
BIOIDENTICAL HORMONE REPLACEMENT Bioidentical hormones have become more popular because they match the molecular structure of hormones made by the body in ways that synthetic hormones cannot. The majority of bioidentical hormones are available only through a compounding pharmacy. Compounding offers patients the chance to get customized dosages of these hormones. For example, if one patient needs less estrogen, and another needs more testosterone, compound pharmacists can create the right amount to keep hormones in balance. Through compounding, pharmacists can provide the hormones in a variety of dosage forms, including capsules and creams.
OCTOBER 2020 | learn more online at OregonHealthyLiving.com
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HEALTH continued from page 5
However, a successful compounded medicine relies on feedback from the customer, explains Chester. If you receive a compounded medicine, he says it’s important to be honest with your pharmacist. “We may need to add or subtract something, or use a different filler, to create a product which achieves your desired goal. Sometimes we need to make adjustments to produce a compounded medicine which fits your requirements,” he says. While every person and situation are different, Meeker says compound pharmacists often encounter certain scenarios many times, such as creating a smaller dose of medicine for a pediatric patient, when it’s only available in adult dosages. Additionally, she explains people may need to take ibuprofen to treat pain, but it hurts their stomach. “In that instance, we can make it into a cream they rub on their skin, so it never goes through their stomach.” Another use for compounded medicine is to help post-menopausal women, Chester says. He explains that after reviewing bloodwork or a saliva test, they find the deficient hormone and replace it with a compounded medication. “We then follow up with that person in a couple of months to see if they’re still deficient in that hormone. If necessary, we adjust the compound. The
goal is to find the safest hormone regimen that results in your desired outcome,” he says. A personalized experience If you are considering receiving a compounded medicine, Meeker and Chester suggest speaking with your doctor. “Compounding medicine allows people to form a strong relationship with their pharmacist and doctor, resulting in a product that is tailored to your specific needs and goals,” says Meeker. ■
PRESCRIPTIONS FOR PETS Compounding medicine isn’t limited to people, notes pharmacist Angie Meeker of Wellness Compounding Pharmacy in Medford. “If you’ve ever tried to give a cat a pill, you know how difficult it is. We can turn those pills into a liquid or a tasty treat, so the animal has an easier time ingesting it,” she says.
Give your
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NATURAL ALTERNATIVES
Herbal
Essence
Tinctures as natural remedies STORY BY MICAH LEIGH
T
inctures are an essential element of traditional herbal medicine. By soaking the bark, berries, leaves or roots of certain medicinal plants in grain alcohol, water, vinegar or glycerin, the active ingredients of the plant are drawn out into a concentrated liquid which may have medicinal and other health benefits.
Ann Zimmerman, a licensed acupuncturist and co-founder of Middleway Acupuncture and Herbs in Talent, says that people have made tinctures for hundreds of years. “In our clinic, we use tinctures to treat pediatric conditions such as earaches, sleeping problems and digestive issues,” she says. “For adults, tinctures can be used for problems with fertility, digestion, menopause and insomnia, to name a few.” Dr. Judith Boice, a naturopathic physician at Siskiyou Vital Medicine in Medford, says that plant medicine can treat just about any condition. “A tincture is the extract of an herb,” she says. “Fresh or dried herbs are put in a jar and covered with water, 190-proof alcohol or
glycerin. The same herb soaked separately in each liquid will produce slightly different properties. The mixture should sit in a dark place, like a closet, for two to three weeks or longer.” Boice says after the herbs have soaked for several weeks, strain the mixture through cheesecloth or a coffee filter. Discard the herbs. The extract that is left is now a concentrated form of the herb. If properly stored in a tight container or bottle, the tincture will last for several years. “Because it is concentrated, you don’t need as much,” she says. “One cup of herbal tea is the equivalent to 30 drops of tincture,” she says. Zimmerman says some tinctures continued on page 9
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NATURAL
POPULAR TINCTURES According to Healthline.com, some of the more popular tinctures are:
Bringin
S
Tincture of arnica: Commonly used to treat inflammatory skin diseases. Tincture of propolis: When used on the skin, propolis (which is a substance made by bees) has antibiotic, antifungal and antiviral properties. Tincture of elderberry: Contains a powerful antioxidant called anthocyanin, which can reduce inflammation in the body. Tincture of echinacea: Boosts the immune system and can help prevent and treat colds, flus, infections and heal wounds. Dosages can vary and depend on such factors as the tincture’s concentration, your gender, body size and age. Make sure you educate yourself about dosages by reading labels and speaking to your health care practitioner. Most tinctures are taken orally but some are only used on the skin.
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NATURAL continued from page 7
PROCEED WITH CAUTION Use of herbal remedies is not without risk. Healthline. com says that in some people, herbal remedies may interact with medications causing blood clots, liver damage and increased effects of medication. Allergic reactions may include fever, itchiness, hives, redness, swelling and anaphylaxis. Whether you make tinctures yourself or buy them from a trusted source, do your homework. Talk to your health care professional before starting any type of herbal remedy regimen.
are a blend of 10-12 herbs, all chosen for certain properties. “These blends are very targeted remedies,” she notes. “Depending on what you are treating, use two dropperfuls two to three times a day.” Zimmerman says tinctures are
“One cup of herbal tea is the equivalent to 30 drops of tincture.” helpful in relieving anxiety and promote relaxation, which is especially important now during this time of COVID-19. “In Chinese medicine, we promote herbs to strengthen the immune system. We need to be as strong as possible. Echinacea/goldenseal is a good one for immune support,” she says. Boice says that if you decide to make your own, be very sure that you know the plants you are dealing with. Some herbs are actually toxic and can be harmful.
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“Know the plant,” she says. “If you are not 100% certain, ask a gardener or call an extension office. Once you decide on the plant to use, make sure it has not been exposed to pollutants. With a plant, you can’t wash away chemicals. Make sure it is growing away from the road and has not been exposed to lawn sprays. Autumn is the best time to gather roots. The plant has been harvesting energy all summer and will be full of nutrients.” Boice suggests making small batches if you are just starting out. Once you have more experience, work up to a quart or two at a time. “Herbs are very complex, and sometimes they have hundreds of substances and multiple actions,” says Boice. “For instance, our native Oregon grape root is rich in berberine, which is a substance known for its antifungal, antibiotic and antiviral properties. It makes an excellent tincture. Hawthorn berry is another one. This is a heart tonic rich in antioxidants that help protect the health of the blood vessels. It is a superfood full of vitamin C.” ■
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7 Ways
HEALTH
to Be a Food Allergy Friend About 1 in 13 children have a food allergy STORY BY CHERYL P. ROSE
W
hen she tried scrambled egg for the first time, my daughter’s face broke out in huge hives. When she went trick-or-treating the first time at 2 years old, she got hives all over her body. By then, we knew; we have a food-allergic child. We were extremely lucky that those first reactions were not significantly worse, because we now know she can easily have a fatal exposure. The “big” eight triggers for food allergies are eggs, wheat, milk, peanuts, tree nuts, soy, fish and shellfish. But people can be allergic to other foods, too. Each person’s reaction may be different. Some may have extreme reactions (anaphylaxis) or milder reactions, like hives. As the parent of a food-allergic child, I can assure you that it is very scary. Your child is moving through a world where any unknown or casual ingestion could mean a trip to the emergency room or worse. In addition to this daily fear, there is the sadness that comes with being excluded or even bullied for having food allergies. Boys in my daughter’s fifth grade class taunted her that they were going to smear peanut butter on her desk. This summer at a sleepover, her group of friends chose to order out from a restaurant that serves food she can’t have. So, I asked my daughter, how could someone be a good friend to someone with food allergies? This is what she says: 1. It’s about basic respect. Never underestimate or brush off how life-threatening a food allergy can potentially be. 2. Ask me about my allergies. If you’re not sure how serious the allergy is or what might trigger it, just ask. 3. Eat what you want, just not around me. Waiting to eat the food that causes an allergy to someone for when you aren’t around that person shouldn’t be a big ask. Don’t leave the food-allergic person out.
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They might wish they could eat ice cream or sushi, but since they can’t, please put some effort into finding choices that work for everyone. 4. A food allergy may be more far-reaching than you might think. If you have a food allergy, it’s not just what you eat. The allergen can be in beauty products, vitamins or even your pet’s food. Food-allergic people have to check everything all the time. 5. Remember that rejection isn’t personal. Sometimes people offer treats or snacks without considering the allergic person. Just as you might feel bad when you realize you’ve excluded the allergic person, he or she may feel bad about rejecting your gift. An alternative for the food-allergic person is always thoughtful. 6. Be allergy-friendly by providing commercially made foods. These food producers are required by law to list any of the main eight allergens in the product on the label. Allergic people often know what they can’t have with mainstream foods, but homemade foods may have problem ingredients. If you’re providing homemade food, be sure you have a list of all the ingredients available. 7. Know where to find my epi-pen. If an allergic person has a severe reaction, he or she might not be able to talk or use the medicine. If you have a friend who has food allergies, ask where he or she keeps the medicine. In an emergency, don’t be afraid to use it. As the mom of a young woman with multiple food allergies, I’m grateful for the friends, parents, teachers, scout leaders and camp counselors who have looked after her over the years and have taken this condition seriously. Food allergies are scary, but they are manageable, especially with a little help from your friends. ■
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TEAL HALLOWEEN Gaining momentum each year, this nationwide movement promotes inclusion for all trick-or-treaters. Halloween is likely going to be very different in 2020, but even so, here’s the answer to why you are seeing more and more teal-colored Halloween products. To participate, have an alternative to candy available for children with food allergies. Put a teal pumpkin on your door to alert parents that you offer a safe option. Ideas for nonfood substitutes include Play-doh, erasers, pencils, spider rings, vampire teeth, mini Frisbees, stick-on mustaches, glow sticks, plus many more items, often inexpensively available in bulk. Read more about it at https:// www.foodallergy.org.
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Oregon Healthy Living inspires a healthier Rogue Valley community by providing quality whole-life wellness advice, insight and education for people who want to live life to the fullest. Health isn’t a fad in Southern Oregon; it’s a way of life, with deep roots and broad reach. In 12 issues a year, topics range from physical health, nutrition and fitness to alternative health practices, mental health and even caring for our pets.
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HEALTH
Before
Taking the Phone Away STORY BY CHERYL P. ROSE
Trending connection in teen suicidal behaviors
S
cientists, doctors and parents have a growing awareness of links between mental health and social media in the form of cyberbullying and more. But what’s surprising is that taking away cellphones from teens can also trigger suicidal thinking or attempts.
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HEALTH
Dr. Kyle Johnson, a child and adolescent psychiatrist at OHSU Doernbecher Children’s Hospital, sees young patients who come into the emergency room in psychiatric crisis, often prompted by a family conflict over technology usage. “What we are seeing clinically is that precipitously taking away a smartphone is associated with youth threatening or attempting suicide,” he says. “The majority of teens and children who attempt suicide do it very impulsively; they aren’t planning it in advance. Studies show they make up their minds and do it within minutes or hours.” Often the triggering event begins when parents become distressed about digital technology use, Johnson observed, such as discovering inappropriate behaviors like cyberbullying and sexting. The parents may rip the phone away and say things like, “you’re done with this.” “Unfortunately, it’s a fairly common story,” Johnson says. “When parents want to give a consequence for behavior, they go after the tech because that seems to have the most meaning to the teenager. Rightly or wrongly, this is how kids connect with their peers now. When we rip the tech out of their hands, they can see that as their world disappearing. I’m definitely not saying there shouldn’t be consequences to behavior, but a better understanding of what these devices mean to vulnerable kids is needed.” A study in Utah of teen suicides found that a technology takeaway precipitated as many as 1 in 10
A COMPLICATED RELATIONSHIP For many teens, phones have become a vital part of their daily routines. In 2018, the Pew Research Center conducted a survey of 13- to 17-year-olds, asking how they use their smartphones and their emotional attachment to their devices. The top three responses on how they use the devices were for casually passing time, connecting with other people and learning new things. Most (72%) said they often or sometimes check for messages or notifications as soon as they wake up in the morning. The study reported that 42% of teens say they feel anxious when they do not have their phones with them. Additionally, 56% of the surveyed teens associated loneliness, being upset or feeling anxious with the absence of their phones. Girls were more likely than boys to experience these feelings.
continued on page 14
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HEALTH continued from page 13
suicides. Johnson noted that suicide is the leading cause of death in people 1034 years old, and that Oregon ranks 17th in the nation for death by suicide in ages 10-24. “These devices have social importance to kids, who represent the first generation growing up with this technology,” he says. “Socializing outside the family unit is a major developmental task for teenagers. These tools for doing that shouldn’t be ripped away during a time of family upset to punish because what we see is that can precipiSuicide is the leading tate dangerous behavior.” Because personal devices will cause of death in people be part of the foreseeable future, 10-34 years old, and Johnson recommends talking to children about safe behaviors early Oregon ranks 17th in and often, including setting limits to allow for other activities. If parthe nation for death by ents feel they need to take a phone suicide in ages 10-24. away, they should be calm and give a specific time or conditions for return of the phone, so it’s clearly not forever, he suggested. “Conversation is always a good place to start,” Johnson says. “Ask your child to talk about why they did what they did and share your worries for them. It’s our job as parents to set limits, especially for the younger kids. Take advantage of parental controls and other monitoring apps that can be useful in the early years. As with anything, moderation is the rule. Find alternative ways for teens to have consequences, such as an extra family contribution like weeding or helping to make dinner.” ■
SUICIDE HOTLINES National Suicide Prevention Lifeline Hours: Available 24 hours. Languages: English, Spanish. 800-273-8255 https://suicidepreventionlifeline.org/help-yourself/youth Youth Line Hours: Teens available 4 p.m.-10 p.m., adults 24/7 877-968-8491, text 839863 https://oregonyouthline.org Lines for Life Hours: Available 24 hours. 800-273-TALK/800-273-8255 www.linesforlife.org
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PETS
Saving Our Pets
When Disaster Strikes When seconds count, do you have a plan for keeping your pets safe?
STORY BY CINDY QUICK WILSON
I
t’s 3 a.m. and a raging forest fire is heading your way. Firefighters hammer your door and tell you to evacuate NOW! Do you have a plan for you, your family and your pets? Or are those precious moments filled with indecision, panic and chaos?
OCTOBER 2020 | learn more online at OregonHealthyLiving.com
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PETS continued from page 15
There are numerous situations that might cause the disruption of our daily lives. Unforeseen events like earthquakes, chemical spills, floods, serious illnesses or even changes in our housing situations can trigger the need for an immediate alternative plan. There is an abundance of information available on emergency planning for us and our loved ones, but what about our fur kids? Aside from the elderly and the infirm, they are our most vulnerable family members. “It’s every bit as important to have a plan for our pets as it is for ourselves,” says Dr. Gail Colbern, veterinarian and owner of GreenSprings Veterinary near Ashland. “We should always be ready to take whatever steps we can to save our animals. Planning ahead makes
people a lot more efficient and a lot more resilient in dealing with emergencies.”
When it’s time to go Have a handy go-bag that includes provisions for pets and a list of emergency contact numbers. Make sure everyone in the family knows the plan, the evacuation routes and family meet-up sites. At the first sign of impending disaster, Colbern says, move all your animals into the house or barn so they are available for evacuation. “You need to have a crate for each animal. Normally friendly animals may become aggressive during the stress of a disaster, so be cautious.” For small animals, she says, you need to think about collars and leashes, medications, medical records, food and water. “You
EDITOR’S NOTE: When we planned this article for the October issue, we had no idea how relevant it would become. When wildfires threatened our region, we posted the article early to OregonHealthyLiving.com to get these tips out as soon as possible. Though we are now in the recovery phase as a community, I think many of us discovered our preparation plans need attention. Kudos to our local pet rescuers, including SOHumane and Jackson County Animal Shelter that both had to evacuate their charges. And the Expo, which sheltered animals as well as people.
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OCTOBER 2020 | learn more online at OregonHealthyLiving.com
should have a couple of 5-gallon water containers because you will go through that faster than you think. Depending on the time of year, you might want to have warm jackets or sweaters for pets that don’t have heavy coats. You’ll want to take their beds and a first-aid kit with bandage material. Also include identification, vaccination records and documentation of ownership.” In the case of large animals, says Colbern, you will need to prearrange for a trailer to use if you don’t have one of your own. And it’s a good idea to include neighbors in your pet and horse disaster plan as they can help with the animals if no one else is home. “The biggest mistake I see people make is that they have more animals than they are equipped to care for in an emergency situation,
and they haven’t considered how they will manage them,” she says. “Remember, without a plan, you are more likely to have to leave some or all of your animals behind.”
Give me shelter “The Red Cross and other disaster response agencies have made huge progress in the past few years when it comes to pets,” Colbern says. “They require that pets must be in crates, but they do provide space for them.” For livestock, you will need stalls or an enclosure to unload them from the trailers. Colbern says, “Fairgrounds are usually a good place. Jackson County is set up at the Expo park as an evacuation point. You can also talk to friends or other people out of the area who might agree to be a temporary
PETS
Keira Fite of Talent, with her dog, Hyatt, and chicken, Girl, prepare to evacuate. Photo by Denise Baratta. emergency drop-off point.” If these housing alternatives are not available, she suggests researching nearby boarding facilities or pet-friendly motels. “Contacting these businesses before evacuation may increase the likelihood of availability during a disaster. Be aware that boarding facilities may require current vaccination information, so have this available in your evacuation kit.”
Identifying and reclaiming animals All animals should have some sort of permanent identification before the need to evacuate. The easiest form of identification is a collar and an ID tag with your phone number, says Kim Casey, program manager for Jackson County Animal Services in Phoenix. “This usually results in the quickest return of an animal that gets lost or separated from its owner. It’s also a universal symbol to people that that animal has an owner.” Microchipping is a secondary,
more permanent form of identification, Casey says, and all veterinary clinics and shelters scan animals for chips. She strongly urges owners to register their microchipped animals and to keep that information current. Otherwise, she says, they can waste a tremendous amount of time trying to identify the owner. With large animals, she advises, “Have your name on the halter, write your name on their hind quarters in some way, or have registration papers or photos. Provide some way of being able to identify that that animal belongs to you.”
First responders “In the case of wildfires, our field officers work with law enforcement as they’re evacuating folks,” explains Andrew Swanson, animal control enforcement supervisor with Jackson Co. Animal Services. “It can be very frightening for the animals with the emergency vehicles and so much going on. If folks aren’t home, we take custody of the continued on page 18
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PETS continued from page 17
animals and take them to the shelter for safekeeping. It’s very helpful to first responders when people have a sticker next to their front door that tells them how many pets are in the home. We try to leave a notice what we have done and where they can find them.”
Going home When you can return home, Colbern says, inspect the area for potential dangers including sharp objects, wildlife seeking refuge, contaminated water, downed power lines or any hazards that may cause harm. Examine your animals closely for signs of illness or injury. Release horses and livestock only during the day into safe and enclosed areas and observe them closely. Release dogs and cats indoors only. Reintro-
duce food slowly, in small servings, for animals that have been without food for a prolonged time. Allow uninterrupted rest or sleep for all animals to recover from the trauma and stress. “If people would put some thought into what they would need to do for their animals in the case of an emergency, it would sure save a lot of heartache,” Casey says. “Studies show that people are far more likely to put themselves at risk by not evacuating because they don’t want to leave their animals behind. They will often stay in a dangerous situation when they should be getting out. But if you have thought about what you will do for yourself and your animals in that situation, it makes you much more prepared to get them to safety.” ■
ADDITIONAL RESOURCES: Jackson County Emergency Management: Pet and Livestock Preparedness https://jacksoncountyor.org/emergency/Preparedness/Animal-Prep Josephine County Emergency Management www.co.josephine.or.us American Veterinary Medical Foundation: Disaster Relief: Saving the Whole Family www.avmf.org American Veterinary Medical Association: Disaster Preparedness www.avma.org Department of Homeland Security, Ready.gov www.ready.gov/pets Pet Rescue Stickers www.petrescuestickers.com The Humane Society www.humanesociety.org/resources/make-disaster-plan-yourpets
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ITEMS TO INCLUDE IN AN EVACUATION KIT FOR PETS Courtesy of Gail Colbern, DVM, GreenSprings Veterinary, Ashland • Two-week supply of food (normal diet), how/when to feed, any allergies • Medications (list each animal separately with dose and frequency) • Two-week supply of water (plastic gallon jugs with secure lids) • Batteries, flashlight and radio • Cage/carrier (one for each animal, labeled with your contact information and identification of pet/ microchip) • Can opener (manual) • Cat/wildlife gloves • Copies of veterinary records with vaccinations and proof of ownership • Emergency contact list • Familiar items to make pet feel comfortable (toy, treats, blanket) • First-aid kit (see online lists or contact your vet for suggestions) • Leash and collar (or harness) • Litter, litter pan and scoop (Two-week supply) • Maps of local area and alternate evacuation routes • Muzzles for both dogs and cats • Newspaper for bedding or litter • No-spill food and water dishes • Paper towels • Spoon for canned foods • Stakes and tie-outs • Trash bags (several sizes)
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Get Back in the Game
FITNESS
Preparing youth athletes for a return to sport STORY BY CHERYL P. ROSE
PHOTOGRAPHY BY DENISE BARATTA
O
rganized sports have taken a hit during the new coronavirus pandemic. Keeping kids moving is good for overall physical and mental health as well as avoiding childhood obesity. But student athletes who are seeking a higher level of performance may be struggling without the coaches, trainers and equipment they usually have available. Josh Cline, owner of Elite Training for Champions in Medford and a former student athlete, says there are also emotional and mental health impacts on athletic teens if they are missing the camaraderie and adrenaline release they typically get from sports. “It may be a cliché, but I like to say that if you stay ready, you don’t have to get ready,” Cline says. “You have to have faith there will be a season coming, an opportunity to perform in front of college coaches, or an opportunity to shine in your sport.” But leaping off the couch after months of low activity can lead to injury when sport resumes. To get into athletic competition shape takes weeks of strength and conditioning training before hitting the field, court, diamond or mat. Cline suggests middle and high school athletes build on these basics to get back in fighting shape. Pushup STRENGTH
Get back to basics with this classic exercise. Spread reps throughout the day when building up strength. Even among advanced athletes, hands are often too far forward, Cline notices. “When you take the position, put the hands directly below the shoulders,” he says. Reps and sets: Youth athletes should strive for 150 pushups a day.
Kawai Chamberlin, 12, (left), demonstrates a pushup in the classic form, while his sister, Kaili Chamberlin, 17, demonstrates a modified pushup form using the knees.
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FITNESS STRENGTH
Box squat/chair squat Cline says squats activate the core muscles and every part of the leg using body weight. Using the edge of a chair or bed, set knees directly above ankles and shoulder-width apart. Curl the toes and dig through the heels to lift body up, roll hips and keep chest in upright position. Squeeze glutes at the top. Reps and sets: Youth athletes should strive for three sets of 15 squats.
Kawai Chamberlin of Medford is a seventh grader at Hedrick Middle School. He plays football and basketball. FUNCTIONALITY
Straight-leg situp “The situp is the best exercise to work the entire core from top to bottom,” Cline says. “Many exercises work either the upper or lower abdominals only. When doing the situp, avoid interlacing or locking your fingers behind your head because pulling on the neck can cause strain. Instead, think of a roller coaster when you throw your hands up. When laying down, extend arms over your head, raise up and reach arms high. Dig in heels to help raise upper body.” Reps and sets: Youth athletes should strive for 300 situps a day. continued on page 22
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FITNESS continued from page 21
AGILITY
Lateral jab steps The body has two types of skeletal muscle fibers, fast-twitch and slowtwitch. While slow-twitch muscle fibers work for endurance, fast-twitch muscles are about quick bursts of power. This footwork activity emphasizes quickness and reaction time to improve those fast-twitch fibers. “This is essential in almost any sport,” Cline says. Standing parallel to a line, start in an athletic position, jogging in place. With one leg at a time, step-tap to the side quickly while jogging. Reps and sets: Youth athletes should strive for 3 sets of 15 per leg. ■
Kaili Chamberlin of Medford is a senior at South Medford High School. She is the captain of the school’s girls basketball team.
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FOOD
Fancy
Flavors for the Frugal
DIY food gifts include easy, inexpensive vinegars, shrubs STORY BY SARAH LEMON
A
gift of overripe strawberries on a day too hot for canning opened Lisa Frey to a new method of preserving. The resulting elixir was worthy of bestowing and serving on special occasions.
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FOOD
Shrubs, also known as drinking vinegars, can make for gourmet gifts that cost just pennies to produce in home kitchens. Similarly, infused vinegars look and taste fancy but are practical ways to use an herb or vegetable garden’s excess, say food preservation experts in Southern Oregon. “It’s really only limited to your imagination,” says Vickie Belknap, Oregon State University Master Food Preserver. A fellow Master Food Preserver, Frey says, “You can get as creative or as crazy as you want.” The craft beverage craze of the past decade has customized shrubs with numerous herbs, spices and other seasonings. Mashing a pound of ripe fruit with two cups of sugar, then adding up to two cups of vinegar is the basic recipe. “People use them for cocktails or mocktails,” says Frey. Popular in Colonial America, shrubs preserved fruit before refrigeration. Centuries earlier in Britain, shrubs were regarded as health tonics, including by sailors who drank them to prevent scurvy. Acidulating water to make it safe to drink dates
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FOOD to ancient Babylonian times. “It’s got a long history,” says Frey. Cooks short on time, however, can make shrubs and flavored vinegars in minutes, compared with dedicating the better part of a day to jams, jellies and other canning recipes. Choosing commercially manufactured vinegars ensures consistent, nearly failsafe quality. The gamut of types, from white and cider vinegars to wine and rice vinegars, can be used, each imparting a slightly different flavor and aesthetic. Clear, white vinegar is a good choice for delicate herbs and flowers that tint the vinegar with bright hues. Chive blossoms, which turn white vinegar a gorgeous pink, are a favorite of Master Food Preservers, says Belknap. Amber-colored cider vinegar blends well with dark berries. Allow herbs, fruits and vegetables to steep in a vinegar base for at least 10 days or as long as a month for optimal flavor before using. If the vinegar tastes too strong, it can be diluted with
water; if flavors aren’t apparent enough, let it steep longer. Strain the vinegar through a damp cheesecloth, coffee filter or jelly bag one or more times
“Even if it doesn’t taste good, you’ve spent very little money. If you don’t like it, pour it on your weeds!”
Vickie Belknap Oregon State University Master Food Preserver until no cloudiness remains. Discard the steeped ingredients, but consider adding back a sprig
of herbs, a few pieces of fruit or cloves of garlic before sealing and storing in a cool, dark place. Belknap likes vinegar spiked with dill, garlic and peppercorns as the base for salad dressings or to add “zing” to a soup or sauce. Vinegar flavored with vanilla beans can be drizzled on fruit to enhance sweetness and prevent browning, says Belknap. “Always, a sprinkle of vinegar never hurts anything,” she says. “Even if it doesn’t taste good, you’ve spent very little money,” she adds. “If you don’t like it, pour it on your weeds!” Frey agrees that the retail markup on vinegars and shrubs is incentive to make them oneself. Thrifty cooks also can reuse decorative bottles for packaging vinegars and shrubs for gift-giving. Just don’t try to replicate the method by infusing foods into oil, which promotes the growth of bacteria that can cause serious illness, say Master Food Preservers. Vinegar’s high acid keeps pathogens at bay. continued on page 26
VINEGAR FLAVORINGS Herbs and edible flowers can be used to make flavored vinegars, either by themselves or in combinations. Popular herbs and flowers include mint, basil, tarragon, dill, oregano, chives, chive blossoms and nasturtiums. Use about three to four sprigs of fresh herbs, ¾-1cup loosely packed flower blossoms or 3 tablespoons dried herbs for each pint of vinegar. For added flavor, chop, bruise or freeze herbs before adding to vinegars. Fruits can make flavored vinegars with many uses from vinaigrettes and marinades to refreshing beverages. Particularly flavorful fruits include raspberries, strawberries, blueberries, cranberries, blackberries and pineapple. Orange and lemon peel can be added. Use 2 cups fruit per pint of vinegar. Along with the fruit, additional flavorings can be used, such as cinnamon sticks, whole cloves, allspice, mint, lemon or orange peels. For more flavor, freeze the berries first. Vegetables can be added to herb vinegars or used themselves for distinctive flavoring. Garlic, onion, jalapeno and other hot peppers are popular in flavored vinegars. These vegetables, along with citrus peels, can be threaded onto bamboo skewers and inserted in vinegar jars. This way, they can easily be removed when the desired flavor is reached. To impart more flavor, slit the peppers, peel garlic and slice onions before adding to vinegar.
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FOOD CREATIVE USES FOR FLAVORED VINEGARS Flavored vinegars can bring variety to your meals. Here are a few combinations to try: • • • • • • • •
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Tarragon: Salad dressings, salads, sauces and pot roast Basil: Cooked greens, coleslaw, sauces, meats and vegetables Mixed herbs: Salad dressings, sauces, meats and vegetables Nasturtium blossoms or garlic: Salads, marinades and pickled, fresh cucumbers Garlic or cilantro (coriander): Chutney, meat, lamb and Middle Eastern dishes Mint: Lamb, dips or in vegetables and salads Rosemary: Salads and meat dishes Fruit flavored: Salad dressings, marinades, lemon-flavored soda and ice water ■
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FOOD
Where’s
the
Beef?
Plant-based alternatives are a mixed bag STORY BY RICK BROWNE
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ith all the buzz over plant- or soy-based burgers like the Impossible Burger and Beyond Burger, are they actually healthy for you?
OCTOBER 2020 | learn more online at OregonHealthyLiving.com
FOOD
Julie Kokinakes, a registered dietitian and Medical Nutrition Therapy practitioner in Medford, says, “These meat alternative ‘burgers’ are particularly helpful for people who like the taste, consistency and protein content of meat, but wish to increase plant-based foods for medical and ethical reasons.” Lisa Newton, a certified nutritionist and a mind-body eating coach in Ashland, is not a fan of plant-based faux meat. “I’m not crazy about fake anything: sugar, meats, highly processed soy and GMO foods. I like consuming foods that are natural and as close to how they are found in nature as possible. Eating one of these meatless products is not the end of the world, but mostly, you want to stick to foods that are more natural and closer to what is found in nature.” Using the Impossible Burger as an example, Kokinakes says the patty contains protein, fiber, fat and nutrients from plant sources – soy, coconut and sunflower oil. It does not contain cholesterol, she notes, as only animals produce cholesterol. continued on page 31
Photo by Rick Browne.
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FOOD TASTE TEST REVEALS HOW MEATLESS BURGERS DO ON THE GRILL
Photo by Rick Browne
Rick Browne is a renowned barbecue pitmaster, chef, journalist, photojournalist, author and TV cooking show host, who now lives in the Rogue Valley. He has written 16 bestselling cookbooks about barbecue, grilling, outdoor deep-frying and smoking.
Photo by Rick Browne
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Having spent about two-thirds of my life around a barbecue grill, I decided to see how the two most popular “non-meat” burgers would cook up and taste alongside regular 80-20 hamburger meat. I discovered plant-based “beef” costs more than double everyday 80/20 hamburger. After I got over sticker shock, I bought two packages of plant-based “beef” patties. The price for both brands, Impossible Burger and Beyond Burger, worked out to $2.99 per patty. Comparatively, a single regular beef burger cost $1.37. When I prepared all three for the grill, I used a circular pastry cutter and scale to make sure each was the same size. I discovered that both non-meat burgers are very sticky and not pleasant to handle with bare hands. When preparing meat for the public, I wear silicone gloves, but in my own home, I trust myself and use my bare hands. But not this time. I added no spices or herbs to any of the patties, just put them on a preheated charcoal grill for four minutes on both sides. Then I let them sit on the unheated side of the grill for three minutes. For the first sample, I placed the burgers on plain hamburger buns with no condiments. The Beyond Burger had a nice taste, but I did not like the mushy texture and mouthfeel. The Impossible Burger tasted like a grilled burger and had a hamburger-like texture and mouthfeel. The regular burger, surprise, tasted like a beef burger and had a pleasant texture and mouthfeel. All three looked exactly like well-cooked burgers from the outside. The Beyond Burger smelled like a beef burger and had some reddish liquid leaking out but had no pinkness inside. The Impossible Burger was pink inside and smelled like a grilled beef burger. The regular burger smelled and looked like the medium-rare burger that it was. Next, I put the same condiments on each burger. A slice of raw onion, some sweet relish and a small amount of mustard and ketchup. All of them were very tasty and neither I nor two people who joined the tasting could tell the difference in taste and mouthfeel. Except, however, the mushy, soft, texture of the Beyond Burger. As I discovered in my burger tests, I don’t think anyone could tell the Impossible Burger and a regular beef burger apart, if properly prepared and when dressed with your favorite condiments and seasonings. The Beyond Burger would be much easier to recognize.
FOOD
continued from page 29
However, coconut oil is a partially saturated fat. The fat from coconut oil tends to have a positive impact on HDL-cholesterol, the good cholesterol that protects against cardiovascular disease, unlike the saturated fat from meats that tend to have a negative impact. Should you choose an Impossible Burger over a fast-food beef burger? Kokinakes has a mixed answer. “Yes, as an intention to limit one’s consumption of hormones and antibiotics from factory-farmed meats,” she says. “But only maybe if you’re trying to improve your health. This type of ‘burger’ is not a replacement for minimally
processed legumes, vegetables, nuts and seeds, which are natural sources of plant proteins and fats. Also, this excludes the bun, french fries and soda that comes with a meal at a fast-food restaurant.” Newton echoes that sentiment, saying “Eating real whole foods, real vegetables and real natural protein is still the way to go.” If you have reasons for avoiding beef, Newton suggests making your own meatless burgers with black beans rather than the processed plant or soy burgers. “There are dozens of recipes using real ingredients, such as mushrooms, beans and pea protein, lentils and other vegetables. Try some of them and you may discover you like the results as much as you do that ½-pound beef
burger or 80-20 beef meatloaf.” For omnivores looking for minimally processed beef, Kokinakes says there are lots of local options. “Look for local ranchers who raise livestock with sustainable, ethical and humane methods and produce the highest-quality products without the continuous dosing of pharmaceuticals, like antibiotics, antimicrobials and growth hormones.” Newton agrees with seeking quality meat, saying, “I don’t think there is anything wrong with meat that is well raised. Beef has lots of minerals that are good for you. Plus, there is that unmistakable taste and mouthfeel factor to a real burger that hasn’t been duplicated yet, and probably won’t ever be.” ■
WHAT’S IN A ‘BURGER’? What’s in an Impossible Burger? These genetically engineered meatless burgers have 21 ingredients: water, textured wheat protein, coconut oil, soy protein isolate, konjac gum, xanthan gum, thiamin (vitamin B-1), zinc, niacin, vitamin B-6, riboflavin (vitamin B-2), and vitamin B-12. What’s in Beyond Burger? This highly processed food includes 18 ingredients: water, pea protein isolate, expeller-pressed canola oil, refined coconut oil, rice protein, natural flavors, cocoa butter, mung bean protein, methylcellulose, potato starch, apple extract, salt, potassium chloride, vinegar, lemon juice concentrate, sunflower lecithin, pomegranate fruit powder and beet juice extract (the beet juice give the burger its meat-like “blood”).
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Your self-care checklist
Breathe. Take a walk. Sleep in. Schedule your mammogram.
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