The Nugget Newspaper - Health & Fitness 2019 // 2019-08-14

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Health & Fitness Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon

Health & Fitness .14.19

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Pg. 16 .... Cancer in dogs Pg. 17 .... Physical therapy can help concussion recovery Pg. 19 .... Getting strong is for everyone Pg. 21 .... Hydration: Do you know if you’re getting enough fluid?

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Practitioner explores treating autism with Qigong massage

By Katy Yoder Correspondent

Practitioners of qigong massage say that applying the technique can help mitigate the effects of autism.

On August 29, from 6 to 7 p.m., the Sisters Public Library will host a presentation by Rosimery Bergeron, MS, CRC, LPC, on this mode of autism treatment. Bergeron reports that 15 studies on the technique have shown that young children with autism who receive a 15-minute daily massage from their parents over a 5-month period have experienced a decrease in the severity of all aspects of autism.

Qigong sensory treatment (QST) massage is a researchproven, parent-delivered treatment that can improve all aspects of autism, including sensory, behavioral, social and language.

Bergeron began offering QST massage in 2010, became a parent trainer course moderator in 2014, and a master trainer in 2017.

She is one of 10 master trainers worldwide, certified by the Qigong Sensory Training Institute in Salem, Oregon.

Bergeron opened Autism

Treatment Center of Bend in March of 2019. She has 30 years of clinical experience working with children, adolescents, adults and families.

In Chinese medicine, “qi” means life energy, and “qigong” means working with life energy. Qigong massage is a Chinese technique consisting of 12 movements of a patting massage on acupuncture points related to autism issues.

When delivered in tune with the childʼs body responses, it normalizes the sense of touch. The childʼs brain starts to integrate the three streams of information that are present in social interactions: sense of the body in space, sense of sight, and sense of hearing.

Practitioners assert that QST massage may improve eye contact, language, learning, social interaction, sleep, digestion, potty training, tolerance to frustration, transitions and skin sensitivity.

QST massage may also help to reduce behaviors such as head-banging and tantrums.

Bergeron trains parents to deliver an attuned massage.

“Early intervention (2-6 years old) is key to improve cognitive functioning and

prepare kids to go to school.

The success of the treatments depend heavily on delivering an attuned massage to the childʼs body-responses to touch, and the frequency of delivering the massage,” she explained.

“As mammals, we learn to calm down and regulate our emotions and behaviors by being touched. For instance, as infants we calm down when weʼre held. Our nervous system needs touch to survive and develop the sense of safety and belonging which comes from a loving attachment in early childhood. These experiences form the foundation for social engagement.”

Parent touch is fundamental for QST massage treatment for children with autism.

“My job is to help parents learn how to do an attuned massage and to treat their children,” she said.

Early registration for the library presentation is recommended, but Bergeron welcomes folks who just show up as well. She will show a video to illustrate children at the beginning of treatment and their progress as it continues. The main focus of

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Qigong massage can be used to aid those with autism. the presentation is to have an open discussion about QST and its benefits for children with autism.

To register for the class

and learn more about QST v i s i t w w w. a u t i s m t r e a t m e n t . c e n t e r. R o s i m e r y Bergeron can be reached at 503-917-1239.

Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon Health & Fitness 15

Mountain-biking offers fitness and fun for families

By Jim Cornelius Editor in Chief

There are few activities as well-geared to providing fun while promoting fitness than mountain-biking. And there are few places where riding is so accessible and has such broad appeal as what is available in Sisters.

“We’re literally surrounded by epic mountainbiking,” said Casey Meudt, owner of Blazin Saddles cycling shop in Sisters.

He notes that mountainbiking is a low-impact exercise that more and more people are turning to as a family activity.

“You’re out in nature and you’re a little more engaged with terrain you’re approaching on the trail. The kids are having fun, the parents are having fun — and everybody’s getting exercise.”

As mountain-biking has exploded in popularity over the past couple of decades, bike technology has improved vastly.

“Basically, there’s a bike that’s perfect for whatever

a person is using it for,” said Brad Boyd, owner of Eurosports cycling shop.

Someone interested in mountain-biking should determine what kind of riding he or she is interested in — the kind of terrain, the intensity level, the projected duration of rides — and inquire with cycling experts at local shops.

“We’ll put you on and have you ride two or three different bikes on the trail and decide for yourself,” Boyd said.

Meudt notes that large tire sizes — three inches — are becoming increasingly popular.

“Especially for our area later in the season like this, it’s a night-and-day experience going over the soft, sandy ground,” he said. “You have a noticeable flotation.”

He notes that most riders’ priorities are to feel safe, confident, and stable on the trail.

As for those trails — Sisters Trails Alliance is celebrating a decade of the Peterson Ridge Trail System, a multi-use system that has become a destination for many users… and

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Mountain-biking is easily accessible for families in Sisters Country, and fun for everyone — novice to pro. especially mountain-bikers.

The Sisters Stampede runs on the Peterson Ridge Trail each Memorial Day weekend.

The versatility of the system and its accessibility adjacent to the city of Sisters make the Peterson Ridge Trail ideal

for a wide variety of riders.

“If it’s your first time ever mountain-biking, you’ll have fun,” said Meudt. “If you’re a pro mountain-biker, you’ll have fun.”

In addition to the obvious exercise benefits of

mountain-biking, it’s also a safe and low-stress alternative to increasingly crowded roads.

“You don’t have to worry about traffic and cars,” Boyd said. “It’s just lovely to be out.”

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Health & Fitness Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon

Recovery is critical to health and performance

By Ashlee Francis Correspondent

Recovery is the art of providing the body with what it craves after performance and training to help it come back stronger, leaner and faster.

At one point or another, someone has probably told you to let your body recover, but if you don’t know what that looks like, how will you recover smarter and more efficiently? How will you take time after a long bicycle ride or personal training session at the gym to let your body heal and prepare for the next activity? In order to accomplish your optimal performance capabilities, you must learn the steps of recovery. These include: Sleep, nutrition, hydration, rest and active recovery methods, such as contrast therapy.

If you are not getting the proper amount of or quality sleep, then nothing else

Paw Prints

Jodi Schneider McNamee Columnist

Cancer in dogs They are among the words you least want to hear: Your dog has cancer.

Recently there have been claims in the media — from veterinarians to lay people — that canine and feline cancer rates are rising, and we are experiencing an “epidemic.”

Sisters resident Katie Keranen recently lost her 10-year-old golden retriever, Crash, to cancer.

“Cancer seems too common in dogs, especially golden retrievers,” Keranen told The Nugget. “My two brothers’ dogs died of cancer also, and one of my parents’ dogs died of cancer.”

Is cancer truly increasing in dogs and cats? No one really knows for sure.

Cancer is not a reportable disease in pets, and there are no databases of cancer cases covering large enough populations in enough detail to make reliable statements about overall cancer rates.

Dr. Little Liedbald, a longtime veterinarian at Broken Top Veterinary

matters. Your body will be unable to keep up with the demands you are placing on it during physical activity.

This should be your priority, followed closely by adequate water intake and proper nutrition to fuel and rebuild the muscles. When you work out, you take the body into a state of stress. This physical stress breaks down your muscles, which is needed in order to help them grow. However, if you do not allow proper recovery after this stress, your muscles will not repair, thus leading to injury.

To grow stronger both physically and mentally, you must allow yourself to get comfortable being uncomfortable. Fredrick Douglass said, “If there is no struggle, there is no progress.” We live in a culture that promotes ease of living. We are surrounded by heated steering wheels and air-conditioned office buildings,

which seem like wonderful inventions, but have taken away the human need for resilience. Discomfort creates vulnerability and when we are vulnerable, we are given the chance to grow and become durable under new circumstances.

Most people associate the word recovery with sitting on a beach in Hawaii, piña colada in hand, listening to the strumming of a ukulele. Believe it or not, fully submerging your body in Whychus Creek, hands tucked by your sides, listening to the sound of air slowly being inhaled and exhaled through your nose can also be recovery. Contrast therapy is an active recovery method.

Laird Hamilton refers to it as Fire and Ice. This involves exposing the body to extreme temperatures, both hot and cold, with the use of a sauna and ice baths.

Ice baths lower the core

Clinic in Sisters, said, “While cancer rates in dogs and people may be similar, there are really no reporting agencies that can or do keep track of all this information. Cancer is a reportable disease in humans, and keeping track of numerous types of cancer is still daunting. In dogs, there are even more variables to keep track of. Age, breed, sex and altered status to name a few.

Sometimes when one goes into researching the statistics of cancer in animals there may be factors unaccounted for, and this can lead to unreliable results in reporting cancer rates.”

Whether or not cancer is on the rise, one in four dogs may end up with cancer and half of the dogs over 10 years of age die from cancer.

Statistically speaking, cancer is a disease of middle

and old age. Certain cancers are largely preventable with sensible lifestyle choices.

Early detection is a critical factor. Cancer is also hereditary, sometimes running in canine families.

Just as with humans, early detection offers by far the most realistic hope for your dog’s survival, particularly for those cancers which aggressively metastasize.

“We think the most important factor in caring for pets is to know what is normal for your animal.

Knowing what your pet looks like, how they behave, and being familiar with their normal daily routine can all play crucial roles in keeping them healthy,” Liedbald said. “If anything seems unusual or different then it is important that your pet See CANCER on page 20

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temperature of the body, which triggers the body to release dopamine, norepinephrine and testosterone, all hormones which help reduce pain and elevate your mood. The cold temperature decreases inflammation and changes blood flow to help improve muscular and cardiovascular recovery. Full-body submersions increase recovery more efficiently than partial submersion, cryotherapy or icing a specific body part because there is a greater systemic affect and the entire body is influenced, helping with the clearance of metabolic waste and the activation of RNA-binding proteins. In short, cold-water immersion can help you get lean and strengthen your immunity to bacteria and viruses.

There are coaches in Sisters who are certified to lead you through the XPT Fire and Ice therapy, but if you would like to ease into

it on your own, you can start with a cold shower at home.

Take your normal shower at home, but end with thirty seconds standing in the coldest water you can tolerate. Gradually increase the amount of time you can stay under the cold water. When the cold water first hits your body, your first instinct will be to take quick, shallow breaths. Prevent this by slowing down your breathing and counting to five as you inhale through the nose. Exhale for a count of five to 10 seconds through the nose. Continue this breathing drill, bringing your focus to the breath and off the cold water.

If you have a history of heart or health issues, ask your doctor beforehand if cold water immersion is something you should try.

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Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon Health & Fitness 17

Physical therapy can help concussion recovery

By Jim Cornelius Editor in Chief

Awareness of the risks and effects of concussions has grown tremendously in recent years. From the NFL down to high school sports, coaches, players and parents have learned the principle of “when in doubt, sit it out” when it comes to head injuries. The potential repercussions of multiple concussions have made it imperative to heal from an injury before getting back on the playing field.

Physical therapist Laura Ahmed of Step & Spine Physical Therapy has experienced those changes firsthand — as an athlete and as a therapist. She is an expert in the treatment of concussions.

“I’ve had concussions myself, and the way this was managed 15 years ago and the way it’s managed now is very different,” she said. “It’s been a really cool time, because it really changed.”

Rest protocols and protocols for returning to a sport or to work are part of the change — and so is a recognition that physical therapy may be an important tool in concussion recovery.

“Every person is different when it comes to this injury,” Ahmed said. And the same person may respond differently to a new injury. Each injury is its own thing.”

Early recognition of a concussion is extremely important, especially in avoiding a second injury on top of the first. That, Ahmed says, “can make a huge difference in the length and complexity of their recovery.”

Ahmed emphasizes that, while youth sports has gotten a lot of attention around this issue of late, concussions can happen to anyone — from a fall or from car accidents or a work-related mishap.

“This isn’t just a teenaged athlete’s injury,” she said.

A case in point was provided by Step & Spine: their successful treatment of Sisters resident Randell (Randy) Drake.

Drake, an electrician and a military veteran, experienced 40 years of blackouts, dizziness, nausea, headaches, and significant neck pain.

His time serving in the military during the Vietnam War resulted in several head injuries that caused his debilitating symptoms. Then, in 1978, a severe car accident left Drake with an open skull fracture.

“My car accident reopened the unhealed wounds I had from my time in the military,” he said.

He spent years visiting doctor after doctor only to receive pain medication and a couple

of physical therapy appointments. Nothing seemed to make a difference. As a last resort, his doctor gave him nerve-blocking injections that should have helped ease the debilitating symptoms he experienced throughout the day.

They didn’t.

Over the years, Drake began to accept that this was his new normal. He resigned himself to the fact that he would no longer be able to bike, ride horses, go backpacking or ride his motorcycle. Even walks were not possible because of the constant pain in his neck.

For unrelated knee pain, Randy went to see a physical therapist at Step & Spine Physical Therapy’s Sisters clinic. As he progressed into

single leg exercises, the therapist noticed he was having some trouble with balance and dizziness.

The cause for Randy’s symptoms was not clear-cut.

His dizziness could be attributed to arthritis in his neck, also known as cervicogenic dizziness, as well as vestibular dysfunction. Anytime Randy looked up, something he frequently did as an electrician, a dizziness episode would occur. These episodes would cause his world to spin for up to five minutes at a time and would often cause blackouts. But Randy’s dizzy spells weren’t all related, which made finding the cause more challenging.

The therapist began treating Randy using vestibular habituation. The results were

good, but he plateaued after a few treatments. When Nicole started working on his neck, Randy’s progress moved into hyperspeed.

By relieving his general stiffness with manual techniques and incorporating exercises to strengthen and minimize joint hypomobility, therapy provided a light at the end of a very dark tunnel.

For the first time in 40 years, Drake felt significant relief in his neck, which resolved his headaches and reduced his dizziness.

Today, Randy’s quality of life is steadily increasing. He has learned invaluable tools for managing his symptoms and knows what to do to prevent dizziness and blackouts.

Drake’s case may be extraordinary, but it points up

the value of physical therapy for recovery. Neck work, work on balance and “properly dosed cardio exercise” help people return to an active life.

Ahmed notes that this has important psychological as well as physical effects.

“It can be a really hard thing to go through when you feel like you can’t do any of your regular activities,” she said.

While awareness of the seriousness of concussion is much greater than it was just a short time ago, Ahmed believes that people are not as aware that active treatment is possible.

“I think that a lot of them (have) no idea that you can treat a concussion now,” she said. “There’s definitely things that can be done to rehabilitate.”

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Health & Fitness Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon

Water does wonders for wellness

By Jim Cornelius Editor in Chief

Water is wondrous. For many people dealing with injuries, aging joints or neurological problems, activities in a pool or swim spa can make all the difference in their ability to enjoy life.

Rick Trammell of Aqua Hot Tubs in Sisters recalls, “I have this one customer who does a ton of work out in the woods, and he picked up a swim spa before we bought the store.”

The man has a morning routine that starts in the swim spa. Due to the nature of his work, he’s pretty stove up.

“It’s everything he can do to get out to the swim spa,” Trammell said.

But once he’s in the spa, he’s able to loosen up.

“Just the type of motion allows him to get his creaks and moans out so he can go out and work hard,” Trammell said. “Low-impact aerobic activity just works it out.”

Such stories are the daily bread and butter of Matt Kirchoff of Therapeutic Associates in Sisters. He works with a wide range of patients in the pool at Sisters Athletic Club, right next door.

People with knee and hip issues can benefit greatly from exercise in a pool.

“You have an unloading effect on joints, number one,” Kirchoff said.

“You’re unloading hips and knees by 25 to 50 percent of bodyweight.”

That means people who’s joints cause them too much pain to exercise on dry land can get their exercise in the water.

“You put them in the pool, they’re able to do a lot, relatively pain-free,” Kirchoff said.

Kirchoff told The Nugget that he gets the greatest satisfaction working with people who have neurological problems that make movement difficult. Often, those people can do things in water they can no longer do safely — or at all — on dry land.

Trainer is excited to work in Sisters Country

By Jim Cornelius Editor in Chief

PHOTO PROVIDED

Aquatic therapy is good for rehab and for daily well-being.

“They can work out for 45 minutes,” Kirchoff said.

“That has not only a great physical benefit for those people, but psychological because they’re able to move relatively normally for a long period of time.”

While Sisters Athletic Club offers use of its pool to a step-down program with Therapeutic Associates, the benefits of aqua therapy are not limited to those under care. SAC offers regular Aqua Fitness classes for members.

Water workouts are not limited to the aged, the infirm or those recovering from injury. Elite athletes have long understood the benefits of training in water.

“I’ve worked with some higher-level athletes in the pool over the years, and it can

be very beneficial,” Kirchoff said.

Water exercise offers opportunities for higher training loads with reduced soreness. Athletes can apply water training to move past plateaus.

Kirchoff notes that water exercise should not be exclusive. For example, he encourages weight-bearing exercises to stave off osteoporosis. Water exercise should be part of a program. Often, it can be used to help a person get strong enough — or return to strength — to do more dry land work.

A pool or swim spa can be a versatile and highly effective fitness tool — one that Kirchoff values greatly.

“I feel lucky that I’ve had access to a pool for my whole career,” he said.

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Cody Tweeten has a wide and deep background in exerices to bring to the benefit of his new clients at Sisters Athletic Club (SAC).

Tweeten comes to SAC from Wyoming, where he worked as a Certified Exercise Physiologist. As such, he has expertise in both corrective exercise — work designed to fix problems with movement and function — and sports performance.

And he can work with just about anyone.

“I have a background with little kids, teenagers, college athletes, middle-aged folks, grandmas and grandpas,” he said. “I can help people before they get injured,” he said. “And that’s what I want to do. I’d rather do prehab than do rehab.”

The two keys to health and fitness really boil down to diet and exercise — and Tweeten maintains a straightforward approach to both. He doesn’t go in for diet fads, believing that sustainable habits are the only way to really affect dietary change.

“Diet programs — as far as I go is eat as clean as possible,” he told The Nugget.

Cut out as much sugar as possible and eat whole foods rather than processed foods.

Sustainability is key to exercise programs, too.

People will only stick to programs that are satisfying to them.

“As far as workouts go, it’s really whatever the person likes,” he said. “I do like to steer people toward strength training because there are so many added benefits,” he said. (See related story, page 19.)

With his background as a certified exercise physiologist he can add exercises into a program to head off potential problems.

Tweeten came to Sisters Athletic Club after his wife, Abby, got a job as a registered nurse in Central Oregon. Central Oregon suits him to a tee.

“I’m excited to move over here, ’cause there’s all kinds of stuff,” he said.

He likes to hike, hunt, rock-climb, play basketball and volleyball.

“My wife tells me I have too many hobbies,” he said with a smile. “I can’t get any more.”

But then there’s cycling and skiing and some worldclass fly-fishing streams…

To i n q u i r e a b o u t Tweeten’s personal training service, contact him through SAC at cody@ sistersathleticclub.com or call 541-549-6878.

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Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon Health & Fitness 19

Getting strong is for everyone

By Jim Cornelius Editor in Chief

Over the past decade or so, a quiet revolution has taken place. Strength training has moved out of the dungeon and into the forefront of the push for health and wellness — for men and women, young and old.

Ryan Hudson of Level 5 CrossFit Sisters has helped to lead the charge in his hometown. He’s seen his weightlifting classes change.

There are always plenty of women involved, and these days some regular classes look like seniors classes because so many older folks are engaged in lifting heavy things — for the health benefits and for fun (see related story, this page).

Strength training is critical to retaining bone density, and it improves basic function in day-to-day life.

C o d y Tw e e t e n w h o recently moved from Wyoming to take a position as a trainer at Sisters Athletic Club, says “I do try to steer people toward strength training because it has so many added benefits.”

For clients who don’t like weights or find them intimidating, he finds resistance bands a good substitute. The key is to get some resistance going to build up strength.

And that’s not just for athletes. It’s about the quality of daily life.

“People don’t realize what strength training does for them on a daily basis,” Tweeten said.

Tweeten recalls a client back in Wyoming who

had a very simple and prosaic motivation for strength training: “Her mom couldn’t squat down to pick up her kids. She didn’t want that to be her…

Family is usually a pretty good motivator.”

Hudson emphasizes that your physical condition when you start training isn’t the key factor. The most important thing is that you’re mentally prepared to work hard, to keep applying yourself. Because to be effective, strength training must be challenging.

“You’ve got to be up for this mentally,” Hudson said.

“I don’t care where you are physically. When people come in, I tell them this is a place where people work really hard and get really good results.”

A lot of intimidation and stigma around weight training has fallen away — the notion that it makes you “musclebound” or that women who train with weights will bulk up. Women don’t have the same testosterone levels as men.

“You don’t really see that bulking you see in men,” Tweeten said.

What you do see, as Hudson can attest, is women lifting amounts they would never have thought possible and looking and feeling more fit than they ever have in their lives. You see men getting stronger and encouraging others.

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Strength training: Why compete?

By Jim Cornelius Editor in Chief

You’ve broken through the stereotypes and the trepidation and started hitting the weights. You’re getting stronger, and you notice it in your everyday activities. You like the way you feel, you like the things that you can do, and you like the way you look.

Maybe the next step is to enter a weightlifting competition. No way, you say; that’s not me. Maybe you should think again.

Ryan Hudson of Level 5 CrossFit Sisters is a big believer in competition as a way to enhance both the experience and the effects of strength training. He says he doesn’t push his clients to compete — but he loves to provide them with opportunities.

Why compete?

“A lot of times, people get plateaued and they get stalled out,” Hudson told The Nugget.

Training for a competition is motivating — it can add focus and purpose to training.

And a lot of times, people hit their best numbers on the platform in competition, simply because the atmosphere of a meet empowers them.

Facing a looming competition can focus a person on hitting a desired weight, too.

“A lot of times, being in a weight class competition where you have to make a certain weight on a certain day is all the motivation they need — the accountability to

get there,” Hudson said.

And competing can be a lot of fun. At the end of the day, it’s not about who can lift the biggest load — it’s about pound-for-pound strength and working hard to “actually do something great,” Hudson said. “If you make weight, post a total and have fun, it’s a successful meet.”

The camaraderie that develops among lifters is phenomenal.

“That’s why I want to host these competitions,” he said.

“To give people opportunities to throw their hat in the ring and give this a whirl. When people see everybody cheering everybody on and encouraging each other, they want to be part of that.”

The effects are startling and obvious.

“They get hooked on the progress,” Hudson said.

The coach speaks from personal experience.

“That’s where I started 10-12 years ago — I just started signing up for meets,” he said.

With trophies and records to his name, Hudson can look

back and say with certainty: “If I’d never signed up for a meet, I’d never have made half as much progress.”

Competition is more accessible than ever before.

Take Strongman competition for example. Not so long ago, Strongman — competitions that feature a variety of nonstandard lifting and carrying events — used to be the sole province of Icelandic giants like Hafþór Júlíus Björnsson, who played The Mountain on the hit fantasy series Game of Thrones.

Now there are weight and age classes and classes for women.

“Smaller guys and older guys and gals can compete in this,” Hudson said. “It’s a growing sport because of that — especially on the women’s side.”

Level 5 hosted its first Strongman Throwdown on July 20. The event featured one of the great traditional events — the Húsafell Stone carry, which originated in Norse Iceland, a log press, See STRENGTH on page 20

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Health & Fitness Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon

CANCER: Avoid carcinogens with your beloved pet Continued from page 16

be seen by your veterinarian. If you’re worried, your veterinarian is probably worried, too. For many reasons, this is why veterinarians like to do a bi-annual exam on your furry friends. By being familiar with your animal it is easier for your veterinarian to notice the unusual, too.

Remember, you can be very proactive in monitoring the health of your pet.”

She added, “Regular screening, blood tests, radiographs and ultrasounds can be aids to evaluate the health of your pet. Evaluating their lumps and bumps can help determine how concerning these are. But it is important to remember even with these thorough diagnostic tools, sometimes you cannot predict when cancer will happen.”

Make it a regular practice to examine your dog’s body for unexplained swelling or lumps. Tumors developing in the upper layers of skin are the most common types of cancer in dogs.

Many early warning signs of cancer are more subtle.

While many of these signs — behavioral changes, loss of appetite, increased water consumption, persistent wheezing or coughing — are universal, they require basic observational skills on the part of the pet parent.

There is no magical diet, supplement, or vaccine that prevents cancer. But, as a pet parent, you can make some choices to improve the odds.

Early spaying reduces the risk of mammary cancer in females. In male dogs, testicular cancer is common; neutering eliminates that risk, and reduces the risk of both cancerous and non-cancerous prostate conditions, as well as anal cancer.

Pale-skinned dogs have a higher risk of skin cancer.

An example of this risk is the Dalmatian, a breed currently high in popularity. Cancer is known to surround — but not enter — a Dalmatian’s black spots. If you own a fairskinned, short-haired breed, it’s best to limit your dog’s sun exposure, especially at the times of day when the sun’s rays are the most direct.

There is also the territory of nutrition and environment.

The less environmental toxins your dogs are exposed to the better. Long-term toxic exposure can destroy a dog’s liver, and weaken the

immune system, which is the first and last line of defense against cancer.

Limiting your dog’s exposure to toxins may be harder than you might think. After all, dogs spend their lives on the earth’s most toxic layer, the ground, and in contact with the toxin-covered surfaces in our homes: carpets which have been cleaned with potentially harmful chemicals, floors which have been sprayed with pesticides to dispose of bugs, and garage floors which have absorbed all sorts of toxins.

Then there are all the chemicals we pour onto dogs, most notably, flea-killing chemicals of every description: powders, sprays, shampoos, dips and ointments.

“Common sense and clinical experience make a strong case for avoiding anything that exposes an animal to known carcinogens or weakens the immune system,” said Stacey Hershman, DVM, a holistic house-call veterinarian in Rockland County, New York.

Just like their human companions, dogs live longer, healthier lives when they eat the right foods, get enough exercise, breathe clean air, drink clean water and stay away from harmful substances.

STRENGTH: Motivation and accountability are key to success Continued from page 19

a yoke carry, keg-over-bar lifts — and an exhibition car deadlift, using cars provided

by Sisters competitor Christy Rumgay.

The event drew competitors eager to test their mettle from all over the Pacific Northwest.

“Everybody had a blast,” Hudson said.

Most folks probably don’t start going to the gym figuring they’re going to deadlift a small car. But you never know. You might surprise yourself. And, ultimately, that’s what strength competition is all about — testing your limits and surpassing what you thought you could do. And having a blast while you’re at it.

Hudson knows: “It brings the best out of them.”

PHOTO PROVIDED

An exhibition car deadlift was part of the 1st Sisters Strongman Throwdown last month.

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Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon Health & Fitness

Fit For

Sisters Andrew Loscutoff Columnist

HYDRATION: Do you know if you’re getting enough fluid?

Hydration is critical, yet it is often misunderstood and overlooked.

A body at just two percent dehydration levels drops in both physical and mental aptitude. Once someone reaches 3 percent dehydration, power (the amount of output they can produce via exercise) drops by 45 percent. A body that is dehydrated has higher blood pressure, poor digestive function, and kidney dysfunction.

Headache, delirium, and clouded thinking will affect the dehydrated subject.

How do you know how much water to drink? For a period of time, experts pushed simply drinking more. While this will help dehydration, it actually can cause over-hydration and create imbalances the body must work to overcome.

Sodium levels, carbohydrate utilization, and other processes will suffer.

Want a good rule of thumb? Consider urine color — from dark clouded yellow (dehydrated) to clear (well hydrated). Donʼt rely on thirst. Studies have shown that just drinking when thirsty results in poorly hydrated athletes. An athlete who relies to drink by thirst has been shown to miss the mark by under-hydrating.

Often thirst is a sensation that is slow to be recognized and reaction may be delayed too far to stay on top of the conditions.

The amount of water ingested per feeding is also important. The absorption rate of 20 oz. of water all at once was faster than when 13.5 oz. was consumed, which was also faster than 7 oz. This is likely an upper limit, so try for 16 to 24 oz. per interval when stopping to drink.

A glass of water before a meal is a good idea; it allows the stomach and small intestine to digest and absorb food more efficiently. The stomach needs hydrating water to have the proper osmolality of fluids. This is also important for digestion, as breaking down fibers and absorbing the carbohydrates requires water.

When exercising or simply playing, consider fluid losses; consider replenishing fluid and some minerals along the way. Intensity of activity, the weather (hot, or humid), and the individual do matter. A Tour de France cyclist may drink three 16 oz. bottles per hour. For the average person at an average ambient temp and relative humidity, one 16 oz. bottle per hour serves well for moderate activity. If itʼs a hot or humid day, up to 24 oz. will be required.

For longer sessions of moderate intensity (hiking, cycling, running, etc.) accompanying the water with a simple carbohydrate ensures that the exercise can be maintained. This is where a sport drink is important, — but many off the shelf need to be slightly diluted. This is because the body will actually need to pull water out of the gut in order to match the osmolality of the body and absorb the drink. Usually adding a few ounces of water

21

per bottle of sports drink 100% will do the trick.

Performance Also consider sodium.

Capacity Sodium helps the body regulate how much water a cell can hold.

If sodium drops too low, then the Full Hydration 3% Dehydration body takes on 60% of Body Weight too much water and begins swelling. This will also decrease performance. Understand Power Drop this with intuition: of 45% If you are a salty sweater who tends to sweat a lot, a sodium replacement should be considered.

Conversely, too much sodium doesnʼt allow the fluid to be utilized; a proper balance must be achieved.

Proper hydration is essential for day-to-day function and for exercise performance. Healthy blood pressure, mental acuity, and proper digesGRAPHIC BY LISA MAY tion rely on proper hydration.

Continued exercise — without fading — and recovery …at The You meet the also are reliant on hydration.

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Remember the basics: 16-24 nicest people… oz. per hour. For longer sessions, use a carbohydrate to supplement. Sodium is important, and should be balanced. Drink throughout the day, in moderation; around 8 oz. per hour, and take in an extra glass with every 152 E. Main Ave. • 541-549-8771 meal.

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Health & Fitness Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon

Kids get active in Sisters Country

By T. Lee Brown Correspondent

“It is such a need today to get kids out and moving,” said Chad Rush, recreation programs director at Sisters Park & Recreation District (SPRD). Families in Sisters Country have a wide array of choices for getting active, from SPRD’s organized classes and sports leagues to last-minute dashes into the National Forest. Here are a few ideas to get you started: Woods Wandering “Sisters is a great place for us to walk out our front door and explore the outdoors,” said Molly Baumann, mom of two preschool-aged little ones. Her family enjoys the many hiking trails and lakes available “within 30 minutes, so we can get back in time for naps.” Bring a picnic, a jug of water, and sunscreen; invite friends along. Looking for a structured exploration?

Join up with a free hike courtesy of Deschutes Land Trust.

For lovely walks that connect kids with nature, try the “Fox Walk + Owl Eyes” series. See www.deschuteslandtrust.org for more.

Sisters Dance Academy Attending a kids’ dance recital in a small town, you might expect to find performances that are cute but not particularly skilled or professional. Sisters Dance Academy blows those expectations away. Styles range from ballet en pointe to hiphop and jazz. Learn more at www.danceinsisters.com or call 541-719-1208.

Talent Shows Can your kid beatbox, juggle, or sing? Can they dance a jig, tell a joke, or show off their dog’s tricks? Sign them up for a talent show; practicing a dance routine or song

with friends will keep kids off the couch. Sisters Sunday Showcase talent show is a fun event, not too intimidating, taking place on a great little stage. The next one is August 25 at 1 p.m., at Sisters Farmers Market in Fir Street Park.

Email jennie@starshinetheater.com or text 541-6450688 to sign up in advance.

All ages are welcome.

Biking & Beyond Local mom Mandy Miller loves Black Butte Eco Bike Explorers, a nonprofit summer program in the Camp Sherman area. “They learn about conservation, art, safe biking skills,” said Miller.

“It’s awesome!” Geocaching, racing art boats, bike safety, and butterfly way-stations are among the activities offered.

See www.BBEKids.org for information. The bike shop Blazin Saddles and SPRD collaborate on mountain-biking classes, and there is a bike park on SPRD grounds (www. sistersrecreation.com).

Horseback Riding Riding is fun, and developing a relationship with a horse can be emotionally stabilizing and bonding. While riding doesn’t usually provide an aerobic workout, it does get kids moving in the outdoors. Trail rides and beginner lessons are offered by Long Hollow Ranch out on Holmes Road; info at www. lhranch.com or call 541-9231901. Black Butte Ranch’s stable leads trail rides with guides and “trail-wise horses.” Call 541-595-2061 for reservations.

Starshine Theater Let’s see: spend the afternoon locked in a video game, or create your own theater show with a bunch of other kids? Some kids might whine for screen time, but discover at Starshine that they really like

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being creative. Learn more at www.starshine-theater.com. A free workshop will be offered at Sisters Farmers Market on August 25, at 11:30 a.m.

Disc Golf Tossing around a Frisbee is fun; disc golf is both fun and challenging. Josiah Mensing, a roving reporter from a youth newspaper class, described the local course as “a family fun forest,” with all the trees causing “difficult mayhem” along its scenic 18 holes.

Hyzer Pines Disc Golf Course is always open, free of charge, located along Highway 242 next to the SPRD Coffield Community Center at 1750 W. McKinney Butte Rd. Laser Tag Is it 95 degrees and muggy outside? Or 20 degrees and icy? It’s nice to have an indoor escape that’s not an ongoing class or team sport.

Cascade Laser Tag gets kids moving — and aiming, ducking, and leaping. Learn more at www.cascadelasertag.com.

Fun at the Park The equation: kids + more kids = activity. Village Green buzzes with local and tourist kids all summer and on weekends. SPRD hosts a skate park (www.sistersrec reation.com). Every Sunday at Sisters Farmers Market, kids climb trees, race around the perimeter of Fir Street Park, and play in the splash pad fountains, 11 a.m. to 2 p.m.

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Black Butte Eco Bike Explorers combine nature, arts, and mountain biking in the Camp Sherman/Suttle Lake area. (www.sistersfarmersmarket. com). Keep an eye out for free events at local parks, hosted by organizations like Sisters Folk Festival (www.sisters folkfestival.org) and Citizens 4 Community (www.citizens 4community.com).

Tiny Tykes Intro to Sport SPRD’s new class is for children in preschool and kindergarten. “We want to take away the idea of ‘choosing a sport’ at such a young age like previous programs did,” said Rush. “We will teach about movement, teamwork, respect, and hard work. These skills translate to whatever sport the child chooses at a later time.” More information is available at www. sistersrecreation.com or call 541-549-2091.

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Active Neighborhood Take a page from Brittany Morioka’s book: make your front yard an outdoor play destination for your kids, and encourage neighbors to do the same. (See related article, page 1.)

Fishing Metolius Pond opened last year on the grounds of the old Metolius Hatchery near Camp Sherman. Created especially for kids and disabled anglers, it is stocked regularly with trout from Wizard Falls Hatchery. For details, search on “Metolius Pond” at the www.dfw.state.or.us website or call 800-720-6339. SPRD plans to offer a community

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Wednesday, August 14, 2019 The Nugget Newspaper, Sisters, Oregon Health & Fitness 23

KIDS: Parents should be purposeful with down time Continued from page 1

PHOTO PROVIDED

Kids leap into performing at Sisters Dance Academy.

GET ACTIVE: Sisters serves up many options Continued from page 22

fishing event in September.

Throughout the summer, kids and adults alike can learn fly fishing basics in sessions at Black Butte Ranch (www. blackbutteranch.com).

Outlaw Martial Arts Offering Brazilian jiu jitsu, and taekwondo instruction, Outlaw Martial Arts offers classes and after-school pick-up programs. The studio is beloved of many local families and kids. See www. outlawmartialarts.com. Also look out for a new jiu jitsu class offered in collaboration with SPRD. Rocks & Caves Some people are more likely to move around and get outdoors if they have something to look for. Encourage a hobby like rockhounding by giving a sedentary child a few beautiful stones and an interesting book on the subject.

Shop for gems or excavate crystals at Nature’s Bling, 183 E. Hood Ave. Then branch out into exploring streambeds near town. Find Skylight Cave out on McAllister Road near Sisters and Black Butte Ranch. Learn about lava along Highway 242: start at the interpretive center at East Portal, then drive out to the stark volcanic landscape of Dee Wright Observatory.

For a day trip, check out

Richardson’s Rock Ranch near Madras.

Kid Made Camp Kids cook and make crafts outdoors, then walk around town learning about entrepreneurship from professionals.

They build market booths and run through splash pad fountains. Time spent painting, crafting, and handling money is balanced by unstructured outdoor playtime. Details are online at www.kidmadecamp. com.

Sports & More at SPRD Gymnastics, volleyball, and cooking class registrations kick off in September.

Register for fall season soccer, flag & tackle football by mid-August to get the best registration rates; practices begin shortly thereafter. Kids in grades 3 through 5 can take part in youth volleyball using special, age-appropriate volleyballs starting mid-October (register by September 27 for best rates). Information and registration available soon at www.sistersrecreation. com, in person at 1750 W. McKinney Butte Rd. or by calling 541-549-2091.

Swimming & Strength The indoor pool at Sisters Athletic Club hops yearround with open swim times and swimming lessons. Many local teens take other classes here, too, or do strength training. See www. sistersathleticclub.com.

Got more ideas for active kids? The Nugget wants to hear about it. Email tiffany@plazm.com with your suggestions.

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Morioka said that kids “desire at their core to belong and be in relationship. As parents, we just have to foster the right atmosphere in which to do so.�

Residents take care to put fun playthings like pools, sprinklers, and toys in their front yards. “As other kids walk or drive by they are enticed to come play,� she said. “Our kids, now that they have had a taste of real, ‘old-school’ community, want to take everything outdoors to share with the neighborhood.�

Simply playing together can keep kids active. Morioka said kids of all ages ride bikes and scooters around.

They run around and socialize. They even built a “mini town� in the roundabout in front of her family’s home.

Lonnie Liddell has been the owner and director of Sisters Dance Academy for over 10 years. She told The Nugget, “Overall, what I’ve seen is kids need to find something that they really love, that’s really motivating for them to do, as opposed to something that their parents are forcing them to do.�

Liddell recommended, “Have the kids try lots of different things. Have them try a sport, have them try music lessons. Help them have lots

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of experiences so they can find what they truly love.�

She has seen kids become passionate about dance. “It changes them,� she said. “They feel like, ‘I love this!’ They want to be at dance class, they are excited to come. They learn to get ready, they’re constantly asking, ‘When is my next class?’�

Sometimes, of course, kids will say they’re not up for their scheduled activity.

They’ll say they are tired or don’t feel like going to class or sports practice. Parents can teach kids how to commit and develop discipline. That can help them in many areas of life, including work, school, and relationships.

Following through on a commitment “helps them develop discipline in themselves,� said Liddell. Parents should strive to be “super consistent� about attending class and practice so that kids grow up learning the benefits of dedication.

She said kids can learn, “I’m committed to something, so I’m going to show up and give it my best, whether it’s in soccer or hiphop or swimming. I can be dedicated, following through on the days I want to go and the days I don’t want to go.�

Liddell noted that some kids seem over-programmed — like they are doing too much in terms of planned activities. “Downtime is also really valuable for kids,� she noted. “Just having a good balance.�

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screen time, when kids and teens can get absorbed by phones, televisions, and tablets. Drawing, reading, playing with Legos, or watching clouds scud by would be better for their emotional state and brain development.

Too much screen time can contribute to problems such as depression, anxiety, lack of empathy for others, and addictive behaviors. Liddell said increased screen time has changed the academy’s students and her own kids, who range in age from second grade to a recent high school graduate. “I’ve been observing the effects of technology at every season of their development,� she said. “The ramification is that we are seeing a lack of focus, especially among our 9- to 11-year-old students. “A lot of those kids have access to screens, phones, and devices. Maturity-wise they’re not able to handle what it’s doing to their brains,� she said. “These kids are not able to just focus on what we’re doing for a full hour of class.�

Kids with unlimited access to screens develop the expectation that they will be overstimulated and entertained at all times. “Parents have to be purposeful about downtime,�

Liddell said. “They have to say, ‘No, no screen time.’�

Morioka said that her own kids have stopped asking to stay inside and watch TV or use their tablets. “It’s now a rare occurrence, after fostering outdoor community,� she said.

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