The Nugget Newspaper's Focus on Health 2020 // 2020-01-22

Wednesday, January 22, 2020 The Nugget Newspaper, Sisters, Oregon

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focus on health Central Oregon Dental Esthetics

Now Open!

Dr. Hicks is proud to announce the opening of

Central Oregon Dental Esthetics Who we are:

A new practice in Redmond offering full-service dental care from youngest to oldest. Coming soon: Botox treatment for TMJ and more!

Why choose us:

We are an experienced, caring and thoughtful staff. We offer a comfortable, relaxed environment and state-of-the-art equipment.

DR. DENISE HICKS, D.D.S. JESSI GIVENS, R.D.H.

541-526-5661 | 905 SW Rimrock Way, Suite 201, Redmond | Se habla español

Newly open in Redmond, Central Oregon Dental Esthetics is taking patients for general family dentistry for people of all ages.

Dental health is crucial to overall well-being, yet going to the dentist is something a lot of us avoid. Dr. Denise Hicks hails from Sisters and has long experience working with patients here who appreciate her focus on creating a welcoming, relaxing environment for what can be an anxietyproducing experience.

For those whose anxiety is acute, in-office sedation is available, easing the process completely.

Central Oregon Dental Esthetics uses the most up-to-date software and imaging systems to

make dental work go as quickly and efficiently as possible.

From cleanings and checkups to cosmetic procedures, Central Oregon Dental Esthetics offers top-quality services and progressive care that make it easy to take care of this vital aspect of your health.

Shibui Spa at FivePine Folks in Sisters know that massage and spa treatments are more than an indulgence — they are a critical part of a holistic approach to health and wellness. Now, make no mistake — you will feel indulged on your retreat from the world at Shibui Spa, and that is a very good thing.

Replenish your body with massage, bring forth a glowing complexion with a customized facial or rejuvenate your senses with an Ayurvedic Shirodhara treatment. Come join Shibui for Therapeutic Thursdays: When you schedule a Shibui Luxury Package (both a 60-minute Classic Swedish Massage and a 60-minute Customized Facial) you will receive a $40 discount ($20 discount on each service).

All of the treatments at Shibui Spa will not

only make you feel good, they’ll help you be fitter and healthier inside and out — ready to fully enjoy all of the pleasures that Sisters Country has to offer.

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Wednesday, January 22, 2020 The Nugget Newspaper, Sisters, Oregon

Gut feelings: the intimate relationship between your gut and brain

By Audry Van Houweling, PMHNP Correspondent

Butterflies in your tummy, trust your gut, pit in your stomach, tied up in knots — common sayings with big implications. These days, the relationship between our gut, brain, and emotions is becoming more widely understood. The gut and the brain are in a very codependent relationship, and as codependent relationships go, when both parties are “good” and stable, it is generally good, but when either party starts to struggle, it can be difficult for the other to remain resilient and healthy.

Our gut and brain are in constant communication via our nervous, endocrine, and immune systems. Collectively, these communication channels have been termed the gut-brain-axis (GBA). The gut has also been called “the second brain” or more scientifically, the enteric nervous system. The gut houses over 90 percent of your serotonin, a primary neurotransmitter that plays roles in depression and anxiety is produced by your gut! It is no surprise that conditions such as irritable bowel syndrome, Crohnʼs disease, ulcerative colitis, and other gastrointestinal disorders share associations with depression and anxiety.

Letʼs break down some of the major contributors to this intimate relationship:

• The Superorganism: There are 10 times more organisms in your gut than there are cells in your body. These organisms are collectively called our microbiome, and because of their power and sheer numbers, they are also known as the “superorganism.”

The profile of our microbiome is unique to us and can change daily.

Essentially, we (and our superorganism) are waking up a different animal each day depending on the foods we eat, environmental exposures, stress, and medications among other factors that can impact our sensitive gut inhabitants. When our gut and microbiome get too shaken up, dysbiosis can occur, which in simple terms is an imbalance between the “good guys” and “bad guys” in our gut. In more severe cases, this discrepancy can become more problematic as in cases of small intestinal bacterial overgrowth (SIBO) and yeast/candida overgrowth. These conditions can cause a host of gastrointestinal symptoms, but also may elicit anxiety, depression, foggy thinking, fatigue, and cognitive changes.

• Leaky gut: When our gut is stressed, the sensitive mucosal layer that lines our intestines can become more porous causing an increase in intestinal permeability. Depression and anxiety have been shown to be associated with leaky gut. Our gut comprises 70 percent of our immune system.

The gut is designed to flush out the

H O LI S TI C MENTAL-HEALT H S O LU TIONS FOR T HE WHOLE FAMILY • Functional medicine approach • Most insurance plans accepted • Low-cost monthly memberships Audry • Counseling & medication Van Houweling management PMHNP-BC

Call to set up an appointment,

541-595-8337

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102 E. Main Ave., Ste. 300A, Sisters

bad stuff, but when too stressed, toxins, food particles, and bad bugs can leak into our bloodstream and cause inflammation. This inflammation, otherwise known as endotoxemia, has been linked to multiple psychiatric and neurological conditions including depression, anxiety, schizophrenia, Parkinsonʼs, and Alzheimerʼs disease.

• The vagus nerve: The vagus nerve plays a central role in relaying signals from our intestines to the brain stem, which in turn activates regions of the brain critical to emotion including the limbic system and hypothalamus.

Conversely, emotional signals can also travel from the brain to the intestines also via the Vagus Nerve. Our Vagus Nerve is a primary control for our parasympathetic nervous system, the division of our nervous system responsible for resting, digesting, and healing. This counters the fight-or-flight response triggered by our sympathetic nervous system. Physical damage and chronic conditions such as alcoholism

and diabetes can impair the communication pathways between the gut and brain sometimes causing nausea, gastroparesis, diarrhea, and a decreased threshold for stress.

• Nutrition: Nutritional psychiatry has been more embraced over recent years, and it is long overdue.

What you eat has major impacts on what happens to your gut, brain, and consequently, your mood. What we eat can strengthen the good guys or the bad guys in our gut. Studies have shown that diets rich in processed foods are associated with higher levels of pro-inflammatory strains of bacteria. Diets rich in whole and mostly plant-based foods are associated with a more diverse and anti-inflammatory microbiome. Pesticides, and notably glyphosate or known more commonly as “Round-Up” can also alter our fragile microbiomes. Glyphosate has been deemed a carcinogen and linked to autism, ADHD, depression, and Alzheimerʼs disease.

10 ways to keep your gut and brain healthy 1. Eat real, whole foods, lots of plants, and organic whenever possible.

2. Minimize caffeine and alcohol.

3. Eat fermented foods (kefir, organic yogurt, kimchi, miso, tempeh, fermented veggies) and consider taking probiotics.

4. Minimize sugars & artificial sweeteners.

5. Reduce your stress!

6. Take antibiotics only when necessary.

If necessary, increase probiotic intake.

7. Exercise.

8. Sleep. At least seven hours nightly.

9. Don’t smoke.

10. Assess your toxic load. Get rid of disinfectants and be careful what you put on your body.

She Soars Psychiatry Audry Van Houweling is the owner and founder of She Soars Psychiatry, LLC. As a board-certified psychiatric nurse practitioner with additional certification in functional medicine and nutrition, Audry Van Houweling provides holistic mental-health solutions to adults and children.

Audry believes in approaching emotional wellness with a comprehensive lens that considers the roles of trauma, stress management, nutrition, movement, gut health, hormones, inflammation, immune function, and cellular function among others. At She Soars Psychiatry, with locations in Sisters and Silverton, Audry utilizes functional medicine, psychotherapy, and thoughtful medication management.

Above all, Audry’s mission at She Soars Psychiatry is to empower each client to move away from shame and stigma to a place of strength and hope. At She Soars Psychiatry, your story matters. When not in the office, Audry enjoys hiding out in the woods, riding her trusted horse, running through sagebrush with her pups, and adventuring with her husband, family, and friends.

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Sisters Dental is now operating in an expansive new office at 491 E. Main Ave. in Sisters. The purpose-built new office is home to the merged practices of Dr. Trevor Frideres and Dr. Greg Everson.

The merger represents a win-win-win scenario for the dentists and their staff, and especially for patients. The most noticeable impact is greater availability and flexibility of schedules. Sisters Dental is open five days a week, Monday-Friday, with late appointments (6 p.m.) available on Mondays and early appointments (7 a.m.) on Friday.

The practices are now sharing equipment and advanced technology that allows for a broad range of capabilities and services available right here in Sisters.

Offering a full scope of general and cosmetic dentistry, with expertise ranging from porcelain veneers to dental implants, crowns and bridges, Dr. Frideres and Dr. Everson and the team at Sisters Dental are dedicated to delivering exceptional and personalized dental care for every one of their patients.

Wednesday, January 22, 2020 The Nugget Newspaper, Sisters, Oregon

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Feeling overstuffed after the holidays?

By Vicki Curlett Correspondent

“Stuff” happens. We are all Consumers with a capital C. What comes in the front door rarely results in something going out the back door.

We save everything because “we might need it someday.” We take great pleasure filling in our time going shopping or to garage sales in pursuit of a deal.

And then, before we know it, weʼre left feeling overwhelmed and overstuffed and donʼt know how to start to fix it.

But fix it we must.

Clutter and disorganization is stressful; and stress is not good for us.

Getting rid of stuff is liberating.

Look around your home and workplace. What do you see? A desk stacked with paperwork that needs to be separated and filed so you can easily find things. The family room is strewn with entertainment devices like a supersized television, gaming equipment, videos, music, and toys, not to mention an array of withering plants you neglected to water. Your kitchen pantry and refrigerator are overloaded with perishables that are probably beyond their expiration date, some by months, and dare I say years.

Your cupboards are overflowing with all kinds of empty containers and lids, none of which serve to contain anything. Your counter, which no longer has any work surface, has

every kitchen appliance that serves a single function on it: coffeemaker, coffee grinder, blender, food processor, stand mixer, toaster, convection oven, and more. Your clothes closet is so tightly packed — usually with an array of sizes for when you gain or lose weight — that there are many things you rarely if ever wear.

Your bathroom cabinet is overflowing with prescriptions and cosmetics, none of which offer any remedies.

Take a stroll out to the garage where everything ends up on the floor, not hanging up or in storage cabinetry, so the car must sit outside in the driveway with the boat, motorcycle, RV and other toys that come with a high price to be maintained. Sound familiar?

How do you turn this dilemma around? Do you try to do it yourself, enlist the help of family and friends by inviting them to a surprise work party and then paying them with pizza and beer for their time? Or do you hire a professional organizer?

Undoing what has already taken a long time to create is no easy task, and it isnʼt going to correct itself overnight.

Yes, you can try to do it yourself, but that requires a well-thought-out plan executed methodically over a reasonable amount of time. We all have good intentions, but heading to the big box store to purchase lots of storage bins and shelving — without using it properly — isnʼt going to get the job done.

Consider a professional organizer who can help set you on the path to freedom from stuff. What is the role of a professional organizer? You need someone who can put systems in place that work, hold you accountable, but more importantly help you get to the finish line and reduce the chaos and clutter for good, making it part of your daily lifestyle. If you have ever tried to move after living in one place for an extended period of time, you know the exhaustion, and swearing, that comes with trying to organize all that stuff.

Maybe a parent must downsize, or move to an assisted-living community, after years of saving your childhood art projects and photos.

Compartmentalizing things is the best and easiest way to get started. Pick a drawer, room or closet. Identify what must be kept, what can be donated or repurposed, or what simply needs to be thrown away. Call a document-shredding company to drop off a secure container for those years of tax returns and other paperwork no longer needed, then get a personal shredder to keep up on a day-to-day basis after that. Take old phones, electronic and technology equipment to the appropriate places for recycling or dismantling, then keep your new equipment longer…you donʼt always need the latest and greatest.

Donate old eyeglasses to organizations sending them to impoverished countries. Take old prescriptions to

drop-off locations to destroy them properly (never flush prescriptions or throw them in the trash). Bicycles, older cars, and other items can be a welcome tax-deduction when donated.

New year, new rules need to be adopted. Reduce your wardrobe clutter. If you buy a new sweater, an older one must be donated or thrown away.

If you upgrade your phone or laptop, the old one needs to be scrubbed of personal data and donated. Limit the amount of toys — for kids and adults — by objectively determining what is needed rather than wanted. Sell singlepurpose small appliances that can be replaced with a single unit capable of many functions (like a convection oven capable of baking, roasting, toasting, broiling, air frying, proofing, dehydrating and more).

Incorporate living, breathing plants (no artificial dust collectors), pleasant aromatherapy scents, soothing bath and body products, and books, music, and art to enhance the environment in which you live. Move your remaining furniture and accessories around to create a fresh, new look. Restock the refrigerator and pantry with healthy food and drink that nourish the body.

The reward that awaits you is no longer feeling overstuffed and out of control, with a clean and organized place to proudly entertain yourself and friends — and more money in the bank from resisting temptation.

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Your Care treats both urgent and non-urgent matters. The medical team can help today if you are not feeling well, have an injury, or need a DOT, FAA or sports physical. Anyone who sustains an injury can expect Your Care to work with them from injury to full release back to work. Navigating both preventative and post-injury employee health can be overwhelming. Your Care’s Occupational Health team can provide customized services that are best suited for your business. Your Care manages everything from employment physicals, to Hep B series management and flu shot clinics, to OSHA respirator questionnaires and more.

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Wednesday, January 22, 2020 The Nugget Newspaper, Sisters, Oregon

Giving the gift of life through blood and organ donations

By Sue Stafford Correspondent

Making a blood or platelet donation through the local American Red Cross in Bend is a simple, painless process that doesnʼt require a lot of time and costs nothing. And cookies and juice are available afterwards.

As easy as it is to be a donor, for the recipient of that blood product, it can mean the difference between life and death. Right now the Red Cross supply of blood is depleted following the holidays, when fewer drives are held, and a steady supply of donors is necessary year-round.

“Lifesaving medical treatments and emergencies never take a holiday,” said Paul Sullivan, senior vice president, Red Cross Biomedical Services.

“Declines in donations can affect patient care. Thatʼs why the Red Cross is encouraging eligible donors to make an appointment to give now and help those sidelined by illness and trauma.”

Donors are urged to make an appointment to give now using the Red Cross Blood Donor App, visiting RedCrossBlood.org, calling 1-800-REDCROSS (733-2767), or enabling the Blood Donor Skill on any Alexa Echo device.

Every day, blood donors help patients of all ages: accident and burn victims, heart surgery and organ transplant patients, and those battling

cancer and other life-threatening illnesses. In fact, every two seconds, someone in the U.S. needs blood. One pint of blood can help up to three different recipients.

There are a number of blood drives scheduled during the month of January, both at sponsored sites throughout the tri-county area and at the Bend Blood Donation Center at 815 SW Bond St., Ste. 110. Here in Sisters, the first Friday of every month (with adjustments for holidays), a blood drive is held at the Sisters Fire Hall from 11:30 a.m. to 5:30 p.m.

Appointments are appreciated, but if they are not busy, they will take walkins. In 2019, the residents of Sisters contributed a total of 387 units of blood during the 12 monthly drives.

Twice a year, the Sisters Athletic Club hosts blood drives and there are several drives a year at Sisters High School. According to Jen Shaw, local market manager for the American Red Cross, back in 2012 and 2013, the high school hosted three drives a year and collected a total of more than 200 units both

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years. The number of donations has dwindled since then, with only two drives a year collecting about 50 units total. Shaw is hopeful the students will re-engage and meet their previous records.

All blood types are needed to ensure a reliable supply for patients.

A blood donor card or driverʼs license or two other forms of identification are required at check-in. Donors age 16 and over who weigh at least 110 pounds and are in generally good health may be eligible to donate blood. Parental permission is required for 16-year-old donors.

Organ, Eye and Tissue Donations Of the almost 120,000 Americans

waiting for a lifesaving organ transplant, more than 3,000 live in the Pacific Northwest. But a growing shortage of living and deceased donors means that not all will receive their transplant in time.

By registering people in the Pacific Northwest for organ, eye and tissue donation, Donate Life Northwest gives hope to those waiting for a transplant.

Besides organ donation, cornea donation restores sight to thousands every year. A single tissue donor can touch over 50 lives – healing a burn victim, saving the life of a newborn with congenital heart defects, replacing tumorous bones, and more.

Donate Life Northwest maintains the donor registry for the state of Oregon (each state has a single registry). Through community events, education programs, and an awardwinning high school curriculum, they reach thousands of people throughout the Pacific Northwest annually. Together with the communities, Donate Life Northwest has registered over 2.5 million Oregonians to be organ, eye and tissue donors, one of the highest rates in the country.

The Oregon registry is for

International Insight Meditation Center On a quiet, peaceful 12.5-acre site between Sisters and Redmond, Yee Thanittithanand and Peter and Molly Stephen founded Insight Meditation Center.

The owner of Oishi Japanese restaurant in Redmond moved from California carrying the dream to open a meditation center, and the dream was fulfilled four years ago.

The nonprofit Insight Meditation Center welcomes people of all nationalities, religions, and walks of life to find a moment of tranquility on Saturday morning from 9 to 10:30 a.m. Sessions are free of charge.

Three or four times a year, Insight Meditation Center hosts instructors for weekend retreats. Oishi provides food for these weekends.

Taking a meditative break reduces stress and actively promotes good health and well-being. The landscaped garden setting, where herbs grow along with trees planted by monks, is peaceful and conducive to retreating from the bustle of everyday life.

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Clutter is stressful. Disorganization is stressful. We all know we need to tackle it — but often lack the time or inclination. That’s where Laura Berg and Gemini Organizing steps in.

“I whole-heartedly believe that simple, efficient spaces really impact our lives in a positive way,” Berg says. “I know that magic happens when a space can breathe and a mind can be free of the worry and stress of chaos and clutter.”

From organizing a pantry so you don’t overbuy or run out of things, to getting your whole house or office in order, Gemini Organizing implements systems that you can maintain on your own going forward — making your life more efficient, less stressful — and giving you time to enjoy the things you love.

Call to set up a house or office visit. Laura will help you determine your goals and get to work on a plan to make your environment a whole lot better.

Rodeo announcer donates platelets in honor of wife Longtime rodeo announcer, rancher, and team roping heeler Kevin “Kedo” Olson, who has a ranch in the Culver/Terrebonne area, knows all too well the importance of blood donations.

His wife of 45 years, Marilee, was diagnosed in December 2015 with stage-two ovarian cancer, which was removed and treated with chemotherapy. In October 2016, cancer reappeared in her intestines, requiring more chemo. That was the 2016-17 winter of the big snow. It took Olson seven hours to clear the ranch driveway so he could get Marilee to her chemo treatments. During that time, she required multiple blood transfusions, and it was always available. The Red Cross made sure it got to Redmond, icy roads or not.

Marilee lost her battle with cancer in January 2017. As a way of honoring her memory and giving back the gift of life, after seeing how his wife needed the help of platelets during her chemo treatments, Olson has donated platelets every two weeks since her passing and also whole blood on occasion. He said that platelet donation takes about two-plus hours, much longer than whole blood donation. Now that he’s retired from rodeo announcing and his son-in-law runs the ranch, he has the time to give.

Olson’s example has inspired others to get involved. His church family in Powell Butte, Shiloh Ranch Church, holds blood drives. Last May, his daughter’s school did a blood drive in memory of her mother and plans to again this year. Scott Johnson, of Central Oregon Rancher magazine contacted Olson about doing a cover story on the blood drive next May, which would have been the Olsons’ 48th wedding anniversary.

In November 2018, the American Red Cross honored Olson for his efforts by inducting him into the Donation Hall of Fame, which recognizes people all over the country who have shown extraordinary commitment to giving blood. deceased donation only. If you are interested in being a living donor, itʼs important to educate yourself about the donation process, required testing, financial considerations, risks and recovery. Kidneys are the most common organs donated by living donors,

and most transplant centers in Oregon and southwest Washington focus on this type of living transplant. Contact a local transplant center to learn more.

The three regional organ transplant centers in Oregon include Legacy Good Samaritan Hospital, Oregon

Wednesday, January 22, 2020 The Nugget Newspaper, Sisters, Oregon

Health and Sciences University, and them about donation ensures they can the VA Portland Health Care System, advocate for the donorʼs final wishes. all in Portland. Currently, other living The Donate Life Northwest website donor procedures are not performed provides answers to potential donorsʼ in Oregon or SW Washington. Bone questions and fully explains the differmarrow donations are handled through ent options available. the National Marrow Donor Program, which can be found online.

There are no age limitations on who can donate. Both newborns and senior citizens have been donors. The circumstances of death and medical condition at the time of death determine what organs, eyes and tissue can be donated.

There are three ways to register as a donor. The Oregon Department of Motor Vehicles has a box on the application form • Those who are over age 16, weigh at least for a learnerʼs permit, license, or 110 pounds, and are in generally good state ID. When checked, legal health may be eligible to donate blood. consent is given for organ, eye and/or tissue donation upon death.

• Make an appointment online at A small heart will appear on the www.RedCrossBlood.org, or call license. Registration can also be done online at www.donateli1-800-REDCROSS (733-2767) fenw.org, or with a paper form.

Joining the Oregon Donor Registry via the Oregon DMV has proved phenomenally successful, ensuring that nearly • Join the Oregon Donor Registry 75 percent of Oregon drivers online at www.donatelifenw.org have registered their decision to donate. or via the Oregon DMV It is critical that registered donors tell their family or health• Tell your family or healthcare power of care power of attorney about their attorney your wish to be a donor so they wish to be a donor, regardless of can advocate for your final wishes how they register. Talking with

HOW TO GIVE BLOOD

HOW TO BECOME AN ORGAN, EYE, AND TISSUE DONOR

The Center Sisters’ active lifestyle is healthful and exciting — but it can sometimes lead to injury. The goal of The Center’s Dr. Timothy Bollom is to take care of those injuries efficiently and effectively so you can get back on the trail or on the skis or on the pickleball court as soon as possible.

Dr. Bollom is available in Sisters at the St. Charles Family Health Clinic one Wednesday per month in winter and every three weeks in other seasons. He sees patients from a variety of primary care doctors and can refer patients directly to Sisters-based physical therapists.

In-office procedures like injections, bracing and X-rays can be handled right here, without requiring a drive into Bend. In fact, 90 percent of a patient’s needs can be met in Sisters. The Sisters clinic also serves to screen patients so that they can most efficiently take their next steps in care.

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Wednesday, January 22, 2020 The Nugget Newspaper, Sisters, Oregon

Add a little spice for flavor and healthy living

By Jodi Schneider Correspondent

It seems strange for people to think of it today, but two thousand years ago, Pliny the Elder left written records indicating the price of cinnamon to be worth roughly 15 times the value of silver on a weight basis.

Nutmeg was once worth more by weight than gold, and in the 16th century pepper was once so valuable that it could be used to pay the rent.

Pepper and cinnamon may no longer be luxuries for most, and spices may have lost the allure that once placed them alongside jewels and precious metals, but the incredible history remains, and so does the wide variety of exotic flavors, colors and aromas that made spices so valuable in the first place.

Most spices used in cooking began as medical ingredients, and throughout the Middle Ages spices were used as both medicines and condiments.

Spices are aromatic, natural substances that come from various parts of plants, such as the root, bud, or seed.

Many seasonings in your kitchen cabinet are loaded with enzymes, flavonoids, and other natural substances that can do wonders for your overall health.

Spices add rich flavor to food without adding any calories, fat, sugar

or salt. In addition, research shows that spices contribute to health just as much as fruits and vegetables, providing antioxidant, anti-inflammatory, and anti-bacterial properties.

There are a lot of spices out there that can provide you with health benefits and countless ways to vary the flavors of healthy food to make it more interesting, delicious, and nutritious.

Cinnamon, a popular spice, is especially great for people who have high blood sugar. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar levels in people with type 2 diabetes.

Turmeric is best known for its use in Indian curry dishes and has become a trendy superfood for its ability to reduce inflammation — a common cause of discomfort and illness.

Ginger, a root, is a powerful antioxidant and anti-inflammatory agent, and it works great as a natural remedy for nausea, bloating, and overall gut health.

Seasoning with spices can be intimidating, especially if the recipe doesnʼt call for it or only calls for a certain amount. It takes practice, but by understanding the flavors of spices, and tasting their unique flavors, youʼll know how to enhance any meal with any kind of spice.

Savory Spice Shop owner Matt Perry knows exactly which of the more than 200 spice blends he and

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his wife, Betsy, should use when preparing their dinner at home in Bend.

Perry proudly calls himself the spice merchant of the Old Mill District.

He told The Nugget, “I am a strong proponent of spice blends. Especially if you are interested in the health benefits of spices. Blends are easier to use in everyday cooking and can contain a greater variety of healing spices than just trying to add individual spices.

Italian herb blends can be used in almost anything to boost the flavor without adding salt. Curry blends tend to have a large amount of anti-inflammatory spices and are great for soups, stews, or roasted vegetables. There are many varieties of curry seasonings, so smell and taste them to make sure it is something you will like. Baking spice blends are also a great way to incorporate many healing spices into your morning ritual whether through coffee, tea, oatmeal, or granola.”

Perry and his wife enjoy cooking together and are committed to purchasing as much of their meat and vegetables from local farms and ranches as possible.

He noted, “When I discovered Savory Spice in 2010, I was blown away by the difference that fresh herbs, spices, and spice blends made in our cooking. We became much better cooks overnight, just by introducing freshly ground herbs and spices.”

Perry believes that spices are an

PHOTO BY JODI SCHNEIDER

Spices, like these at Savory Spice, not only add verve and flavor, they can be healthful. integral part of any healthy diet.

“While there is a substantial amount of research on the health benefits of spices and anti-inflammatory properties, I believe the flavor of the spices is what can really improve your health by making the food you cook more satisfying.”

Since spices make food taste better, they can bring more inspiration for home cooking of whole, unprocessed foods. More spices means that less salt and sugar are needed to make something taste good, and you might choose to stay home and cook a quick meal from whole ingredients instead of going out.

Alpaca Country Estates Alpaca meat is an alternative to other meats – and it is catching on in the food world.

Alpaca meat is considered one of the healthiest and most flavorful meats in the world. It is described as a mild meat which takes on the flavor of the dish. It is slightly sweet, tender and lean, high in protein with no fatty or gamey aftertaste.

Alpaca meat also has the lowest level of cholesterol of any meat.

Art Izer and Nancy Chapel-Izer can testify to the qualities of alpaca meat – and not just because they own and operate Alpaca Country hit normal levels.

Estates. After a heart attack, Art began eatProperly prepared (think game meat and don’t ing alpaca instead of beef on a regular basis and, overcook it), alpaca meat is delicious, nutritious, Nancy reports, within a year, his cholesterol had and an excellent alternative for a healthy lifestyle.

Gilmore Dental Gilmore Dental was established in 2007 by Dr. Richard Gilmore after he graduated from Tufts University in Boston, MA. Recently, he added a new associate, Dr. Amberena Fairlee. They believe in delivering an experience that will exceed expectations while providing a warm, welcoming and compassionate environment.

The four cornerstones of the practice are investing in the latest technology, materials, techniques and the patient experience. Developing lifelong relationships through building trust and allowing the patient to be in the driver’s seat in regards to their oral health differentiates them from a practice that dictates treatment.

They take the time to discuss findings and educate the patient with the risks associated with not

completing recommended treatment. They allow the patient to be in control of the how and when treatment is accomplished. Their 177 Google reviews reflect the exact experience they hope to give their patients.

Wednesday, January 22, 2020 The Nugget Newspaper, Sisters, Oregon

Challenging yourself for fitness in 2020

By Kema Clark Correspondent

Coach and trainer Ryan Hudson of Level 5 Crossfit in Sisters has a maxim for those who have resolved to get truly fit: Donʼt plan your workout by “kind” of workout, but by “degree” of challenge.

“Our focus this year is on overall fitness and health, including eating habits, nutritional coaching, body fat measurements and improvements across the board,” Hudson told The Nugget.

Level 5 now has the InBody 570 body composition analyzer that measures body fat, muscle and more. The results of testing will help members set goals, create workouts and take the first steps to a healthier life, both mentally and physically.

The new challenge — 2020 New Year ʼs InBody 90-Day Challenge — started January 20 and goes to April 17. The most improved body composition wins $200, but the true win is reaching your goals and improving your life.

“We have several books to help our members get a jumpstart to healthy living – ʻPaleo in 28,ʼ ʻKetogenic Diet Easy 5-Ingredient Cookbookʼ and ʻCarnivore Diet Cookbook for Beginners,ʼ” Hudson said.

Vonnie Hitchcock, 2019 Newell National Athletic Trainer of the Year, said Crossfit centers are extremely beneficial to people of all ages and fitness levels.

“Crossfit classes are a benefit to the entire body. They increase bone density, improve heart rate and blood sugar levels, plus increase strength, flexibility and blood flow. Itʼs a break from traditional gym exercises in that lifting and all the different exercises have a positive impact on the entire body and mind.”

The benefits are borne out by participants in Sisters.

Cookie has been coming to Level 5 going on two years.

“The harder the better in my opinion,” she said. “ I want to keep pushing myself. Ryan treats all of us like heʼs our personal trainer and is strict in helping us stay on track.”

Joey has been coming for over five years.

“It was very hard for me to get started,” he said. “The first month was extremely difficult. Level 5 has changed my life, physically and mentally. Itʼs a teammate culture — everyone helps each other have a goal and continually improve.”

Blanche agrees that starting at Level 5 was the best thing sheʼs done for herself in 30 years.

“I canʼt believe I love working out!” she exclaimed.

Brenda started about three years ago because of osteoporosis and has made major progress.

“I feel so much stronger and can now help my family members who need me. My osteoporosis is almost completely gone,” she said.”

That kind of transformation is what has always motivated Hudson, since he left the corporate world in his 20s to pursue a passion for fitness coaching.

“The results and the testimonies are what keeps me and them coming back for more,” he said.

His philosophy is one of constant striving and challenge: “You must challenge yourself with fitness in order to change yourself,” he said. “Life begins at the edge of your comfort zone, so donʼt let your fitness journey become a routine that you are comfortable with. Always strive for doing new things and doing more than you ever have. This benefits your mental and physical state and health on a daily basis, so try and make it part of daily routine — just make sure your workout routine is constantly changing and progressing. Doing this with a group or a coach will make it a lifelong journey that will change your life if you let it.”

NEW YEAR! NEW YOU! Don’t be intimidated — we can Level 5 CrossFit Seven years ago Ryan Hudson moved from providing fitness classes in his garage to opening Level 5 CrossFit center at 625 N. Arrowleaf Trail #110 — just a few doors up from Ray’s Food Place.

Hudson, a world-class coach, now has over 200 clients who come to Level 5 to reach, maintain and exceed their goals to fitness.

He works with each of his class members to develop a complete health plan that is tailored for them and challenges them every visit. He is constantly roving through the entire area, calling out the next steps, giving group instructions and individual encouragement and assistance.

Level 5 CrossFit is open 24 hours a day to members and has classes starting at 5 a.m.

Go to www.crossfitsisters.com to view the event calendar, daily/weekly schedules, pricing sheet and more. Be sure to like and follow www.facebook.com/ level5crossfit/ for updates and news.

work with ANY fitness level.

We can create a program tailored for you and your fitness level, all at a pace that works for you!

Celebrating over 7 Years in Sisters!

• World-class coaching & programming!

• Nutrition coaching programs & services

• New this year! 90-day transformation nsformation challenges!

• 32 cardio machines & 6,0000 sq.. ft.

• CrossFit & Weightlifting classes assees • FREE Yoga & open gym classes sses • Sisters’ first and only InBody Composition Scanner ner Central Oregon’s first and only • Weight-loss programs 24 hour • Sauna and shower CrossFit • Sisters’ largest free weight and cardio floor!

Gym!

CALL 541-699-7800 7800000 O OR R EMAIL COACH@LEVEL5FIT.COM www.level5fit.com Located in Ray’s Shopping Center

19

Vitamin D increases protection against infection, new model suggests

By Steve Lundeberg | Oregon State University Extension CORVALLIS — Oregon State University researchers have led the development of a new model for studying vitamin Dʼs role in infection prevention, and tests using the model suggest that vitamin D treatment can dramatically reduce the number of disease-causing bacteria in skin wounds.

In addition to shedding light on infectionprevention potential, the study is important because it established a new way to probe the mechanisms through which vitamin D regulates an important antimicrobial peptide in the body.

Findings were published in the Journal of Steroid Biochemistry and Molecular Biology.

Vitamin D, which is fat-soluble and present in very few foods – including the flesh of fatty fish, beef liver, cheese and egg yolks – promotes calcium absorption in the gut and is needed for bone growth. Vitamin D, manufactured by the body when triggered by sunlight, is also important for cell growth, neuromuscular function, and reduction of inflammation.

OSU scientist Adrian Gombart and collaborators have been probing the vitaminʼs role in combating infection. The finding, Gombart said, suggests vitamin D can be used to increase protection against infection via increased cathelicidin antimicrobial peptide levels.

HELPING PATIENTS GET MOVING!

Physical Therapy • Aquatic Therapy Post-Surgical • Sports-Specific Training Strengthening & Conditioning Strengthe

541-549-3574 2022 Desperado Trail, Ste 201 at Sisters Athletic Club www.therapeuticassociates.com/Sisters

20

Wednesday, January 22, 2020 The Nugget Newspaper, Sisters, Oregon

Fit For

Sisters Andrew Loscutoff Columnist

Live healthier in 2020 Diet like a caveman, meditate like a monk, sleep like a baby, workout like an athlete. Skyʼs the limit and the Internet has no shortage of tips and tricks to help someone “live their best life” in 2020. As many people have learned, a complete overhaul often proves impossible to sustain.

Here are 10 simple ways you can improve your health without needing to reinvent yourself.

1. Go for a walk. Walking has a long list of benefits, from simply being gentle aerobic exercise easy on the joints, to the relaxing and almost meditative state it creates. It reduces

stress, and gives a good exercise to the heart. In one study, 56 people walked for 30 minutes three times a week during their lunch break. This improved their enthusiasm and relaxation at work, while also reducing nervousness.

2. Put down the phone after 8 p.m. Our eyes interpret the environment, and the body reacts to the interpretation intuitively. These natural systems recognize the brightness of the world around us, and bright light infiltrates and fools these systems into keeping us wired, and sleeplessness is common. Try turning the lights down when the sun is down and keeping phones and bright screens on low brightness to improve sleep quality.

3. E a t mo re v eg eta b l es .

According to Harvardʼs nutrition program, a diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eyesight problems, digestive problems, and have a positive effect upon blood sugar. Eating more vegetables and fruits may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger. This keeps people feeling full for longer.

4. Cook at home. People eating home-cooked meals every day consumed nearly 1,000 fewer calories a week than those who went

with home-cooked once a week or less. Home-cooked meals have less sodium, and a home cooked meal can feature more healthful fruits and vegetables.

5. Eat smaller portions.

Americans eat enormous portions.

One study found that eating from larger plates and bowls increased the amount of food people ate by 56 percent. Try filling a plate with color; this has been known to keep the portions down because food of all one hue becomes boring to eaters.

6. Weight train once per week.

Not only will you find yourself with more energy and confidence, less stress and anxiety, and a better overall mood, but you will actually begin to think better (resistance training has been proven to help increase cognitive function). Strength training helps correct issues relating to cholesterol, high blood pressure, obesity, diabetes, and inactivity — all factors for heart disease. Weight loss is another benefit. It takes your body more calories to maintain muscle than it does to maintain fat. Strength is important for surmounting everyday obstacles like outdoor yard work, stairs, bending and lifting, and will help you remain injury-free and enjoy recreation more. The key is all these benefits take just a session per week for beginners.

7. Go outside. According to the University of Minnesotaʼs health

and wellbeing department, being in nature — or even viewing scenes of nature — reduces anger, fear, and stress and increases pleasant feelings.

Exposure to nature not only makes a person feel better, it contributes to our physical well-being, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones.

8. Relax, meditate, enjoy the quiet moments. An analysis of 47 studies with over 3,500 people discovered that mindful meditation helped reduce anxiety, depression and stress. This doesnʼt have to be the traditional Eastern style of legscrossed-eyes-closed meditation many people associate it with. Even relaxing and watching a nature documentary has given people similar results.

9. Avoid sugary drinks. A can of Coca-Cola contains 39 grams or 10 teaspoons of sugar. Replacing this with an alternative saves 156 calories. This done multiple times a week can lead to meaningful weight loss.

10. Drink more water. Water is important for your health. Drinking water can help maintain healthy brain function, concentration and a positive mood. It helps someone feel full and may reduce mindless snacking.

Do any of these seem feasible?

Try a few per month and see what sticks. Implementing any of these will lead to a healthier and happier 2020!

Rethink Waste: Microplastics Single-use plastic bags are banned in grocery and retail establishments. Here are some related things to remember: • Make it a habit to bring your own bags. The carbon footprint of one single-use plastic bag is equivalent to a paper bag used seven times.

• Plastics break down into microplastics, which can end up in our environment, in our water, and in our bodies. Some plastics contain chemicals like Bisphenol-A and Pthalates that have been linked to a whole slew of human health issues. Aging clothing made of synthetic material derived from petroleum breaks down into microplastics, especially

in the wash. The “Cora Ball” shown above goes in with your laundry to catch microplastics and keep them from ending up in the water supply.

Learn more about microplastics at www.

RethinkWasteProject.org/Microplastics!

Wholistic Natural Health RESTART PROGRAM — Starts January 29 — ✓ Whole Food Challenge ✓ Sugar Detoxification ✓ General nutrition tools to improve digestion, blood sugar, weight & hormones

Molly Zarnick, FNTP 541-719-8863

molly@wholisticnaturalhealth.com

www.wholisticnaturalhealth.com

Do you struggle to get enough sleep each night?

Experience joint pain, digestive issues, headaches or brain fog? Or are you just feeling less than optimal? Let Molly Zarnick, a functional nutritional therapy practitioner with Wholistic Natural Health, help you feel your best.

Molly bases her practice on the belief that whole food nutrition with nutrient-dense food, lifestyle and practices that heal and support gut health is the basis of good health. She offers private nutritional and lifestyle evaluations including specific nutritional health concern support, and group educational programs, such as the Restart Program, a whole food challenge and sugar detoxification program.

Restart, reset, feel better. The next Restart Program starts January 29 and includes five inperson educational modules and an easy-to-follow three-week sugar detox. Learn about how general nutrition impacts digestion, blood sugar, weight, and hormones. Come away with tools to start your year feeling better than ever!