Oregon Healthy Living | April 2020

APRIL 2020 | VOL. 13 — ISSUE 4

Farm living

Green acres are the place to vacation Grow your own

Community gardens

Open water swimming

Leaves lanes behind

Paws upon the trail

Dog-friendly hiking

OregonHealthyLiving.com

APRIL 2020 | OREGON HEALTHY LIVING

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OREGON HEALTHY LIVING | APRIL 2020

VOL. 13 — ISSUE 4

APRIL 2020

get away

food

pets

safety

fitness

26

12

Goat Hikes and More: Try the farm life

5

How Does Your Garden Grow?

17

Leave No Trace: Hiking with your dog

Joining a community

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Lions, Bears and Deer: Living together peacefully

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from the EDITOR Well, friends, we are living in memorable times. As I write this, we are told to stay home, practice social-distancing and wash our hands frequently. As information seems to be changing hourly at the time of this writing, here are some reliable sources to turn to for your news and updates on COVID19. Protect yourself and vulnerable populations by following guidelines for flattening the curve!

Local news: www.mailtribune.com

EDITOR Cheryl P. Rose

Centers for Disease Control: https://www.cdc.gov/coronavirus/2019-ncov/index.html

CEO & PUBLISHER Steven Saslow

OHSU: https://www.ohsu.edu/health/coronavirus-resources

DIRECTOR OF SALES Bill Krumpeck

crose@rosebudmedia.com

on the COVER

SALES SUPERVISOR Laura Perkins

Lanita Witt and Suzanne Willow bought their land in Ashland more than 30 years ago and christened it Willow-Witt Ranch.

"We operate a small certified-organic farm to continue the agricultural history of the property," Willow says. "We also open the land as an educational laboratory to students, and we host farm stays and a campground to bring families to this magical valley. Now we are forming a nonprofit to continue the protection and restoration of this unique ecosystem and to strengthen our educational outreach."

GRAPHIC DESIGN & PRODUCTION Paul Bunch CONTRIBUTING WRITERS Aaron Cooper Micah Leigh Sarah Lemon Cheryl Rose Rebecca Scott

Photo provided by Willow-Witt Ranch

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Oregon Healthy Living Magazine is published by the Rosebud Media Advertising Department, 111 N. Fir St., Medford, OR 97501.

General information: 541.776.4422 Submissions and feedback: crose@rosebudmedia.com

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Medford Foot & Ankle Clinic, P.C. .....pg 20 Mid Rogue Imaging Center.................pg 23 Providence Medford Medical Center ...pg 25 Retina Care Center .............................pg 27 Grins4Kidz.........................................pg 28 Northridge Center ..............................pg 29 Pear Valley & Lakeland Senior Living ..pg 32

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Contact Sales Supervisor Laura Perkins at 541.776.4447 or lperkins@rosebudmedia.com

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FOOD

growing

Together STORY BY MICAH LEIGH

Many hands contribute to community gardens continued on page 6

APRIL 2020 | OREGON HEALTHY LIVING

5

food continued from page 5

A

merica has a long history of gardening.

From the earliest inhabitants who grew food for survival to the victory gardens in the world wars, present day backyard and community gardening is still a popular pursuit. Community gardens have seen a resurgence in recent years as people look for a way to grow their own fruits and vegetables, while also reducing hunger in their area.

People come to community gardens for several reasons, according to Libby VanWhye, manager of North Mountain Park Nature Center in Ashland. “Some residents don’t own enough property to garden at home,” she says. “Also, some people don’t have the resources to create a space that excludes deer, which is a major problem in our area. People who are new to gardening are interested in a community garden plot, so they can learn gardening skills from the community.”

Participants must agree to rules laid out in the community garden contracts, VanWhye says, which include what they can plant and how they can garden. “Gardeners must agree to adhere to USDA organic practices and generally accepted water conservation practices,” she says. “They must promise to employ good gardening practices, which means controlling weed growth, harvesting ripe food to avoid food waste, promptly removing rotting produce and vegetation to designated compost and refuse areas.”

Contributing to the collective garden is also part of the pact.

“Gardeners must actively maintain their plot weekly and contribute a minimum of four community work hours toward continued on page 8

6

OREGON HEALTHY LIVING | APRIL 2020

WHERE TO GET YOUR HANDS DIRTY Want to learn more about community gardening? Here are some sources: Jackson County Master Gardeners: https://jacksoncountymga.org/communitygarden-grants ACCESS Food Share gardens: 541.779.6691 ext. 309 or email freshaccess@ accesshelps.org Ashland: Ashland Parks and Recreation Department sponsors four community gardens ranging in size from 10 to 45 plots (77 total). The cost of a garden plot ranges from $22 per year up to $100 per year for the largest plot. Learn more at www.ashland.or.us or by calling 541.488.5340. The ECOS Community Garden rents out garden plots to both community members and SOU students. SOU students pay a watering fee based on the size of the plot. Community members pay the watering fee plus an additional $40 community membership fee.

Central Point: Plots are available at Don Jones Memorial Park and Hanley Farm. Plots are 10 feet by 10 feet for $25, or 10 feet by 20 feet for $50. Each plot has its own water hook up, so gardeners can install a timer for a low maintenance garden. Only gardeners allowed inside. Contact www.centralpointoregon.gov or call 541.664.3321 for details.

Eagle Point: Call Eagle Point City Hall for availability at Creekside Park Community Garden at 541-826-4212 or visit https://www.cityofeaglepoint.org/232/Community-Garden Grants Pass: The Options Community Garden provides 29 plots to individuals and nonprofit organizations for $25 annually. The fee covers water and routine maintenance.

Some scholarship plots are available. This Community Garden is funded through a grant from the Four Way Foundation, business and community members. Call 541.476.2373 or visit www.optionsonline.org for an application.

Phoenix: For Blue Heron Park Community Garden, call 541.897.0386 or visit https:// www.facebook.com/blueherongarden.

Volunteers help provide labor at ACCESS Food Share gardens. Photos provided by ACCESS.

APRIL 2020 | OREGON HEALTHY LIVING

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food continued from page 6

maintenance of the garden’s common areas,” VanWhye says.

Each of the gardens has its own culture and spirit, according to VanWhye. “Our gardeners learn from each other; they share and have fun,” she said. “People feel more connected to the earth and to the community.

Through gardening and volunteering here in the parks, it renews the human spirit. People come away connected and hopeful, and live more locally by taking care of our needs through our own public lands.”

Liv Mitchell, the coordinator of the ECOS Community Garden in Ashland, notices the same spirit at their student-run, organic garden next to Southern Oregon University.

“Gardening at the ECOS Community Garden allows our students and community members to spend time outside, relax and grow their own produce while inspiring local food systems and obtaining a healthier lifestyle,” she says.

The ECOS Community Garden rents out garden plots year-round to both community members and SOU students. Composting bins and a greenhouse are available for gardeners to take advantage of, Mitchell says.

“We also put on free beginner-friendly workshops about various topics throughout the year.”

Slightly different in concept, ACCESS Food Share gardens provide fresh produce to 24 food pantries throughout Jackson County. Produce is grown specifically for food assistance, says Emily Mann, the coordinator.

“We have six gardens throughout the Rogue Valley designated as Food Share gardens,” says Mann.

“All the gardens are maintained by volunteers. We grow everything together. The volunteers take what they need, and the rest comes back for the food pantries.”

For about 10 years, ACCESS Food Share Gardens have contributed thousands of pounds of organically grown produce to the ACCESS network of emergency and supplemental food pantries, meal sites and other distribution sites in Jackson County.

Volunteers and school groups make it possible. Photos provided by ACCESS.

8

OREGON HEALTHY LIVING | APRIL 2020

food

Ashland Parks and Recreation Department sponsors four community gardens ranging in size from 10 to 45 plots. Photo provided by Ashland Parks and Recreation. ■ MF-00123668

Integrated Wholistic and Natural LEARN TO GROW YOUR OWN If you are new to gardening and would like to learn how to grow your own food, a six-week course called Seed to Supper is a collaboration of the ACCESS, Master Gardeners and the Oregon Food Bank. “This course is free and teaches you how to start a garden and grow food on a budget,” says Mann. Most of the spring classes originally scheduled have been canceled with the hope of rescheduling later in the year.

Upcoming Seed to Supper classes Rogue Valley YMCA 522 W. 6th St., Medford May 6– June 10, 6-8 p.m.

Verify in May that class will still go on as scheduled. For more information, call 541.841.6487 or email freshaccess@ accesshelps.org.

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r i ng p s c

le

L

ibby VanWyhe, manager at the North Mountain Park Nature Center, part of the Ashland Parks and Recreation Department, is a proponent of creating homemade options that work.

“You get high-quality disinfecting properties from natural components,” says VanWyhe. To make the most of VanWyhe’s recipes, she recommends buying the base ingredients in bulk and keeping a large supply of the Multipurpose Powder on hand at all times, since it’s the foundation for many homemade products. Also, keep all of the supplies in one big container, with everything you need in one place when it’s time to mix up a new batch.

“It can be daunting if you think you have to start fresh every time,” VanWyhe says. “If you have everything all in one kit, then you don’t have to rethink it every time.” ■

SAFETY FIRST! Some combinations, like bleach and ammonia, can be toxic! Use a recipe rather than experiment with home cleaning chemistry. Also, properly label any containers of cleaning products that you create and keep.

10 OREGON HEALTHY LIVING | APRIL 2020

g

(for All-Natural) anin

Make your own nontoxic and chemical-free cleaning solutions All-Purpose Cleaner ¼ cup white vinegar 1 3/4 cups water 1 teaspoon borax 30 drops essential oil Combine ingredients in 16-ounce glass spray bottle; shake thoroughly.

Multipurpose Powder 1 cup baking soda 1/4 cup borax Essential oil (add drops based on preference) Combine ingredients in a mixing bowl. Stir well. Sprinkle mixture onto surface and scrub. Store in a labeled and sealed container. This powder can be used as a base for several other cleaning solutions.

Window Cleaner 1 cup rubbing alcohol 1 cup water 1 tablespoon vinegar Essential oil (add drops based on preference) Combine ingredients in a mixing bowl. Pour into a spray bottle for use and storage. Clean windows with crumpled newspaper or cotton cloth. Don’t clean windows that are warm from the sun.

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Get away on a

GET AWAY

farm stay Working farms are the latest trend in ‘working’ vacations STORY BY SARAH LEMON

Suzanne Willow and Lanita Witt of Willow-Witt Ranch in Ashland.

Photo provided by Willow-Witt Ranch.

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OREGON HEALTHY LIVING | APRIL 2020

T

he best vacations for Annie Besser reward her family with plenty of time in nature.

And because her kids are “real animal lovers,” a farm stay at Willow-Witt Ranch emerged last summer as an enticing getaway for these Los Angeles residents.

Willow-Witt Ranch Meadow House (left) and Cookhouse (right). Photos provided

by Willow-Witt Ranch

“This is not a farm for looks,” says Besser. “This is a real farm.”

Nestled in the Cascade foothills about 20 miles outside of Ashland, Willow-Witt is a certified organic producer of pastured pork and goat, as well as eggs and goat milk.

Its products are served at a handful of Rogue Valley restaurants and sold at local farmers markets.

Willow-Witt farm stay guests are treated to the ranch’s fresh eggs, milk and butter and also can pick garden vegetables for preparing their own meals. Copious cooking utensils, equipment and dry goods are just the beginning of WillowWitt’s hospitality, says Besser, who says the beds are the most comfortable she’s ever slept in,

and the overall aesthetic is pictureperfect. Her 12-year-old son and 8-year-old daughter commented that hosts Lanita Witt and Suzanne Willow “were so nice.”

“They’re very intentional,” says Besser, 50, of the farming ethic that champions conservation and strikes just the right balance between recreation, such as hiking, and educating guests about the native ecology and indigenous people’s history on the land. Serene and secluded, the 445-acre expanse afforded Besser’s children their first-ever outdoor explorations without an adult close at hand.

“That gave them an incredible sense of freedom,” says Besser. “It’s a really special place.” continued on page 14

APRIL 2020 | OREGON HEALTHY LIVING

13

GET AWAY Backpacking goats at Willow-Witt Ranch are friendly, reliable 'pals' who love hiking with people and can carry 25-35% of their weight.

Top two photos provided by Willow-Witt Ranch.

continued from page 13

So special that Besser’s family planned to return in April to commune again with Willow-Witt’s goats and hopefully greet the spring’s newborn kids. Besser admits to initially being wary of the goats but soon grew to love them.“They were lovely.”

Goats also are a major draw for farm stay guests at Pholia Farm near Rogue River.

Nigerian dwarf goats furnished the rich milk for the farm’s award-winning cheeses, bought up by big-city cheese shops just a few years after Vern and Gianaclis Caldwell established their off-the-grid dairy and creamery.

Once the farm’s focus shifted about a decade ago from crafting fine cheeses to Gianaclis Caldwell’s product development and teaching and writing about cheesemaking and dairy management, the Caldwells had time to manage farm stay accommodations. Handy to Interstate 5, the farm’s 31-foot 1971 Airstream and rustic “bunk house” attract visitors interested in owning a vintage travel trailer, living off the grid and simply experiencing rural settings where they can see starry skies before hitting the hay.

“Just being in nature has its own health benefit,” says Gianaclis Caldwell.

Although most guests are stopping for a single night en route to Crater Lake or other destinations, a surprising number are Southern Oregon residents, “people who are practically your neighbors,” says Caldwell.

Pholia books its farm stays on Airbnb, suggested almost a decade ago by a farm intern, says Caldwell, who also recommends the U.S. Farm Stay Association’s website — farmstayus.com — for searching farm stay accommodations by city and state.

14

OREGON HEALTHY LIVING | APRIL 2020

Goat walks are also popular with visitors to Pholia Farm in Rogue River.

Photo provided by Pholia Farm.

GET AWAY The hot-water, open-air outdoor showers at the campground at Willow-Witt Ranch are a favorite feature with most campers Guests’ idea of farm life is one way to search Farm Stay USA with such queries as “milk a cow,” “ride a horse,” “collect eggs,” “help with chores,” “harvest food” and “take a class.” The type and number of activities available are just one way that farm stays vary widely, along with their amenities and prices.

“More people are looking for the disconnect from internet and cellphones,” says Witt, whose ranch has a much sought-after campground without electricity or Wi-Fi, where cellphone reception is spotty.

To fill their technology-free hours, Willow-Witt guests are invited to take a farm tour, help feed the animals, gather eggs and observe the goats’ milking. Visitors often include “vegetarians who have never pulled a carrot out of the ground,” says Witt, adding that almost everyone is surprised that eggs emerge warm from a hen.

“Kids call it ‘picking eggs.’”

Pholia’s daily goat walk is a popular pastime with visitors who

“More people are looking for the disconnect from internet and cellphones.”

Lanita Witt Willow-Witt Ranch, Ashland

Welcome NEW PROVIDERS Rogue Community Health welcomes Dr. Michael Kordus to White City and Dr. Paul Matz to Medford.

continued on page 16

Dr. Kordus worked as an emergency room physician for 15 years before moving to Oregon in 2015. He enjoys helping his patients stay healthy and active.

Michael Kordus, MD White City

Dr. Matz has over 41 years of diverse medical experience treating all types of medical concerns.

He says he is a country doctor at heart.

Both providers are accepting new patients!

To schedule an appointment, please call

541.773.3863

Paul D. Matz, MD Medford

Milking time at Willow-Witt Ranch.

Photo provided by Willow-Witt Ranch.

We accept Medicaid, Medicare and most private insurances as well as offer a generous sliding-fee payment scale.

www.roguecommunityhealth.org Rogue Community Health is a 501(c)(3) nonprofit. We are an equal opportunity employer.

Our programs and services are designed for everyone, regardless of insurance status or ability to pay.

APRIL 2020 | OREGON HEALTHY LIVING

15

GET AWAY continued from page 15

Bringing Experience and Innovaaon to Eye Care State of the art technology Advanced therapies Specialized medical and surgical eye care Macular degeneraaon Diabetes eye care

soon shed any notions about livestock herding techniques, says Caldwell.

“The goats just follow you,” she says, adding that guests can sample fresh milk straight from the goats but otherwise don’t get many hands-on lessons in husbandry. “Their helping is quite limited,” she says. “It’s mostly having them interact.”

Guests are surprised, however, at how much they learn about food, says Caldwell, specifically the consumer cost of supporting humane animal care and that humanely produced meats and cheeses actually are underpriced.

Observing her operation, many visitors are dissuaded, says Caldwell, from the “romanticism” of overseeing a small farm.

“You get the best workout having a farm,” she laughs. “A goat gym!” ■

Photo provided by Pholia Farm.

WHICH FARM STAY IS RIGHT FOR YOU? Willow-Witt Ranch near Ashland offers several indoor and outdoor accommodations:

• The ranch’s Farmhouse Studio sleeps up to six guests in two queen beds and a double sleeper sofa. It has a full kitchen, bath, woodstove and secluded deck. Prices are $225 to $275 per night.

• The ranch’s Meadow House is a private, three-bedroom, two-bath house that sleeps up to 10 guests a quarter mile from the farm’s center. Its wraparound porch and expansive yard are appealing venues for small, outdoor events. Prices are $300 to $350 per night.

• The ranch’s campground has four furnished wall tents — with soft mattresses, plush bedding and woodstoves — that sleep two to four people. Or pitch your own tent in one of the forested campsites with access to the campground’s communal cookhouse, bathhouse and warm, outdoor showers. Prices are $50–$160 per night.

For more information, see willowwittranch.com/farm-stays

Pholia Farm near Rogue River offers two indoor accommodations:

(5411 77002020 WWW.OREGONRETINA.COM

MEDFORD GRANTS PASS ROSEBURG MF-00123622

16 OREGON HEALTHY LIVING | APRIL 2020

• The farm’s retro, 31-foot 1971 Airstream has memory foam queen and twin beds, a kitchenette with a fridge and range, a deck, grill, sawdust composting toilet and access to a real bathroom and shower. Prices start at $89 per night.

• The farm’s “tiny” bunk house has a memory foam queen bed, outdoor picnic table, grill, sawdust composting toilet, access to a real bathroom with shower and a “glamping” vibe.

Prices start at $59 per night.

For more information, see pholiafarm.com/happenings/staying-at-the-farm

Happy Trails Tails

and

PETS

Trail etiquette for hiking with dogs

STORY BY REBECCA SCOTT

O

utdoor enthusiasts often love exploring nature with their dogs. If you’re like many pet parents, there’s nothing better than seeing your dog’s bright, happy eyes as it trots alongside you. However, it’s important for dog owners to know where their furry friends may or may not accompany them as well as what leash protocols and good trail manners are, according to the Forest Service and Bureau of Land Management. There are very few places where you cannot take your dog, says Brian Long, district recreation manger with Rogue River-Siskiyou National Forest.

“However, dogs must be on a 6-foot leash or otherwise physically restrained while in developed recreation sites,” he explains. continued on page 18

APRIL 2020 | OREGON HEALTHY LIVING

17

pets

“When you practice proper trail manners, you’re being courteous, kind and respectful of others, all while enjoying a hike with your dog.”

Chamise Kramer Public affairs specialist, Rogue River-Siskiyou National Forest

continued from page 17

In places where dogs are not allowed, such as the Lower and Upper Table Rocks, there is clear signage stating this rule, according to Chamise Kramer, public affairs specialist with Rogue River-Siskiyou National Forest. “When you see the signs, respect them. They are posted for good reasons, whether to protect the diversity of the area or the landscape,” she adds. However, even in places where dogs are allowed, she says it’s important to practice good trail manners to ensure everyone has a quality outdoor experience. “When enjoying the outdoors with your dog, it’s good to remember that not everyone is a dog person. We want to be considerate of others and respect their experience.”

It’s important to practice proper trail manners, especially when hiking with your four-legged friend. One of the main responsibilities is to pick up after your dog and get rid of the waste, says Kramer. Not disposing of dog waste can

pose a serious problem, she explains, as it’s not native to the environment.

“When you don’t dispose of dog waste, it starts to smell and can be a health hazard to young children on the trail who might pick it up.” It’s also dangerous for local wildlife, she notes.

Some people leave dog waste bags at the trailhead signs and think the Forest Service will pick it up, says Tyler Rhodes, district recreation manager with Rogue River-Siskiyou National Forest. “Unfortunately, once one person leaves behind dog waste, it piles up. Throw out the waste in the proper trash receptacles or take it with you to dispose of at home.”

Just as if you were walking your dog in a neighborhood or park, you should also manage your dog while on the trail. “You should always have your dog on leash when it’s required, and consider using a leash even when it’s not,” says Kramer, adding that it protects your dog, other people and continued on page 20

18

OREGON HEALTHY LIVING | APRIL 2020

LEAVE NO TRACE ETHICS Leave No Trace is a set of ethics promoting outdoor conservation, says Kramer. It contains seven principles which are the best practices people should follow to enjoy and protect natural spaces.

When hiking with your dog, you should always pick up and pack out their waste. According to Leave No Trace, dog waste can contain E. coli, giardia, worms, pharmaceuticals and several billion fecal coliform bacteria. It could spread diseases — such as Parvovirus — and pollute the soil and water. Additionally, it’s important to pick up your dog’s waste because it keeps people from stepping in it and other dogs (or wildlife) from sniffing or ingesting it.

bug OF�!

L

onger days are great for getting out in nature, but do you know what to do when nature gets in you?

TICKS

STINGING INSECTS

MOSQUITOS

Spring is the season when these tiny arachnids are active and potentially spreading life-threatening infectious disease. Whether you hike, your pet plays outside, or you live in a rural area, local doctors believe it’s important to educate yourself about ticks, what diseases they carry and how to prevent and treat tick bites.

Bees, wasps and hornets all wield painful stingers. Bees can sting only once and die after implanting their stinger; wasps and hornets can sting multiple times each. Killing a wasp or hornet (but not bees) will release pheromones that prompt others to attack. If they’re not a threat, let them be.

Ordinary mosquito bites are no fun and can definitely discourage outdoor activities, but more concerning are insect-carried diseases. Do your best not to scratch and follow these steps:

What to do when you find a tick

What to do if you get stung

• Use fine tweezers and grab the tick as close to the skin as possible.

• Do not grab the tick’s abdomen.

• Pull the tick straight out.

• Do not squeeze or aggravate the tick.

• Clean the bite area with soap and rubbing alcohol.

• Apply antibiotic cream • Monitor the site of the bite. If you develop rash, swelling, fever, chills or aches, visit your health provider.

• Get the stinger out as soon as possible, scraping it off with the edge of a credit card.

• Wash the area with soap and water.

• Use a cold compress to ease pain.

• A rare allergic reaction could cause breathing trouble, numbing, hives or vomiting and requires immediate emergency attention.

What to do if you get bitten • Wash the bite area with soap and water.

• Apply a soothing, anti-itch cream.

• Use a cold compress or ice pack on the bite when itchy.

• Take an over-the-counter antihistamine. Monitor the site of the bite. If you develop rash, swelling, fever, chills or aches, visit your health provider. ■

APRIL 2020 | OREGON HEALTHY LIVING

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continued from page 18

local wildlife. It comes back to the notion that we all enjoy the outdoors differently and have different expectations, she explains.

Kramer also advises dog owners to pay attention when hiking with their dog.

“Expect to encounter other people and try to yield to them, if possible,” she says. If your dog is a barker, she suggests you don’t take them on heavily used trails.

Keeping your dog leashed also allows you to maintain control if something unexpectedly startles them. “You may encounter a mountain bike on the trail,

and some dogs might be aggressive toward or fearful of bikes. If your dog is on leash, you have control if a bike passes by and frightens them,” says Rhodes.

With so many things to consider before hiking with your dog, Kramer doesn’t want dog owners to feel discouraged or leave their dogs at home. “We recognize the joy in having your dog outdoors with you.

When you practice proper trail manners, you’re being courteous, kind and respectful of others, all while enjoying a hike with your dog,” she says. ■

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Lapiplasty, offered for the past year at Medford Foot & Ankle Clinic in Medford, does more than improve the foot’s appearance after the development of unsightly bunions. Getting to the root of the problem, Lapiplasty rotates the metatarsal joint and returns it to its natural 3-D alignment, according to Dr. Jeffery D. Zimmer.

“We correct it in all three planes,” says Zimmer, explaining that lapidus procedures before Lapiplasty essentially removed protruding bone and pushed the big toe back into alignment along its two-dimensional plane. However, undergoing these traditional surgeries does not solve the problem permanently, Zimmer notes. “With other procedures, the bunions will come back,” he says, calling Lapiplasty a “one-and-done surgery.”

Lapiplasty is a type of orthopedic surgery but unlike other lapidus surgeries, it promotes weight bearing much sooner — within two weeks, rather than a month or longer. “It’s changed the way that podiatry nationally has been treating bunions,” Zimmer says. “If you get this procedure, you are going to see better results.”

Getting bunions usually runs in families, he adds. Patients can sometimes stall surgery by wearing orthotics, but the hereditary deformity worsens over time, causing pain, reductions in physical activity and difficulty fitting feet into shoes. Bunions also can lead to other painful conditions: arthritis, hammer toes and inflammation of tissues in the foot’s sole (known as plantar fasciitis).

Among podiatry patients’ most

common complaints, bunions can affect anyone of any age, Zimmer says, but young to middle-aged people who enjoy an active lifestyle are most impacted. He says, “Our whole job as a podiatrist is to keep them on their feet.”

Treating bunions daily, physicians at Medford Foot & Ankle perform Lapiplasty on a regular basis, says Zimmer. The procedure is appropriate for anyone who is healthy enough for surgery, and it’s often eligible for insurance coverage.

“This is our preferred way to fix bunions,” says Zimmer. “Patients have been really happy.”

Medford Foot & Ankle is a group of podiatric physicians and surgeons that, in addition to Zimmer, includes Dr. Michael A. DeKorte and Dr. Rick E. McClure. ■

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21

SAFETY STORY BY CHERYL ROSE

Walking on the

Wild Side Safely sharing space with wildlife

22 OREGON HEALTHY LIVING | APRIL 2020

High Quality Imaging at a Price Patients Can Afford.

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rom bear cubs in the drugstore to cougars napping on sofas, some incidents in recent years around Southern Oregon remind us that wildlife is closer than we may think.

Sharing an urban-rural interface makes wildlife encounters part of the territory.

WHO TO CALL If it is an immediate human safety issue: Call 911.

If it’s NOT an immediate human safety concern: Call 541-826-8774 x 227, Oregon Department of Fish and Wildlife

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Mathew Vargas, wildlife conflict biologist for the Rogue District of the Oregon Department of Fish and Wildlife, says there are two main categories they track: bears/ cougars and everything else. Then they separate these encounters into human safety issues versus damage to property. “A human safety issue would be a bear or cougar that has lost its fear of humans and is near or even breaking into a residence,” he explains. “Damage issues include killing livestock or pets, breaking into a shed or trash cans.”

In 2019, ODFW took 65 cougar complaints from Jackson County and 27 from Josephine County, according to Vargas. For bears, there were 45 complaints from Jackson County and 46 from Josephine County.

These statistics have remained fairly consistent over the last few years, Vargas notes.

Kim Aufhauser, a Land Steward instructor and mentor for OSU Extension Service in Central Point, says dangerous wildlife encounters are rare considering the total hours people spend in nature. In decades of records, there is only one human death attributed to a cougar in Oregon, none from rattlesnake bites and 15 human deaths from wild American Black Bears in all the continued on page 24

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23

SAFETY continued from page 23

“With a higher deer population, you can get a higher predator population.

The predators follow the deer to town and may find your puppy dog or livestock instead.″

Kim Aufhauser Land Steward instructor and mentor for OSU Extension Service

continental United States. “The statistical risk of a dangerous or fatal wildlife encounter is astonishingly low,” he says. “However, the rate of encounters is increasing as animals have their range impacted by people in their territory. Statistically, deer kill more people than any other nonhuman.”

Most of those deer/human deaths are traffic related, Aufhauser says, but deer can cause other issues too. “With a higher deer population, you can get a higher predator population. The predators follow the deer to town and may find your puppy dog or livestock instead.”

Vargas says people feeding deer and other wildlife can cause problems. “Especially in Jacksonville and Ashland, the deer have lost their fear of people and there have been several deer attacks or deer acting aggressively toward people,” he says. “I strongly recommend against feeding and watering wildlife.”

If a wild animal is on your property but is not an immediate threat, Vargas recommends hazing efforts using lights and noise as a first step in getting it to move on. Then remove any temptations that might have attracted the animal, such as dog food left out or unsecured trash cans. If hazing and deterrence don’t do the job, the next step is likely lethal removal. Vargas says there is no relocation of wildlife.

For hikers and cyclists exploring trails in the area, staying in a group and making noise should be enough to prevent a bear or cougar encounter. “If you’re out in the woods, most of the time those animals will be fearful of humans,” Vargas says. The animals will move off without you ever knowing they were there.

If you should come across a bear, don’t approach it and leave the area if you can, Aufhauser says. “Move away slowly, facing the animal and make yourself noisy and big, giving the bear an opportunity to leave. Black bears don’t want any part of us, but if you turn and run or imitate a bear sound, it could trigger an aggressive attack. If you have small children with you, pick them up without bending over.” ■

PREVENTING PREDATOR ENCOUNTERS Mathew Vargas, wildlife conflict biologist for the Rogue District of the Oregon Department of Fish and Wildlife, and Kim Aufhauser, a Land Steward instructor and mentor for OSU Extension Service in Central Point, offer these tips for keeping your distance from dangerous animals.

• Don’t attract prey animals: Bird feeders, dog/cat food, tasty plants and fruit trees bring in the smaller animals that can attract the bigger ones. Don’t offer free food to wild animals and deer-proof your landscaping.

• Avoid dawn and dusk: As prime hunting time, it’s not the right time to jog through a forest by yourself. Don’t leave unattended small pets or children outside at these times.

• Secure farm animals and urban chickens: Livestock animals are very attractive to prowling predators, so be sure they are in sturdy shelters overnight.

• Install motion sensor lights: Harmlessly scare away wildlife around your house or barn. If you spot an animal on your property, trying hazing with loud noises.

• Do not approach wildlife: In nature, retreat carefully and if in town, stay indoors.

24 OREGON HEALTHY LIVING | APRIL 2020

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Providence.org/medford APRIL 2020 | OREGON HEALTHY LIVING MF-00122694

25

FITNESS

Different strokes

Out of the pool and into open water

T

STORY BY AARON COOPER

odd Lantry of Ashland grew up in and around lots of water. “I was a water baby who was always in the pool,” he says. Now the swimming coach at Ashland High School, he says “racing in high school and college was a natural progression.”

Lantry raced freestyle sprints at lengths from 50 to 500 meters, and during middle and high school he would occasionally swim across Seattle’s Lake Washington for fun. As an adult, he continued swimming on club teams, but he’d never thought about competing in open water until he was invited to an event in Hawaii in 2003. That’s when he fell in love with open water. “It’s so different from swimming in a pool,” says Lantry.

“There’s a completely different focus, a different atmosphere, and open water competition is all about camaraderie.”

Shannon Keegan, a personal swim coach in Talent, swam competitively in high school. As an adult, she’s done some masters swimming and a few triathlons, but, she says, “I was always terrified of swimming in open water.”

Keegan became interested in open water swimming ten years ago while living in Vermont, a state with an abundance of beautiful lakes. Coaching kids to swim in the lake “forced me to face up to my fears,” she says.

What Keegan enjoys most about open water swimming is being out in the open.

“There’s no comparison to swimming under the sky and seeing the scenery pass by versus swimming in a pool and just looking at a black line on the bottom and a clock on the wall,” she says.

In 2009, Keegan signed up for her first 1-mile open water swim and loved it.

“The next year I did a 3-mile swim, and the year after that I did a 10K (6.2 miles) swim in Bermuda, then I worked up to a 10-mile swim.”

Keegan loved open water swimming continued on page 28

26 OREGON HEALTHY LIVING | APRIL 2020

“There’s no comparison to swimming under the sky and seeing the scenery pass by versus swimming in a pool and just looking at a black line on the bottom and a clock on the wall.”

-

Shannon Keegan Intrepid Water Adventure Swimming Talent

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fitness continued from page 26

so much that she started her coaching business, Intrepid Water Adventure Swimming, to help others experience the same enjoyment and fitness benefits.

“My focus is to make swimming more accessible for those who are new to it,” she says. “And for those who already swim, to make it more effortless and push them to go longer distances.”

Swimming long distances can be a year-round pursuit. Lantry trains six days a week, alternating between the pool and, most frequently, Emigrant Lake.

He says that while alternating provides variety, he prefers the lake swims.

“In a pool, you’re on your own, nobody is checking up on you,” he says. “You’re swimming about 3,0003,500 yards, or about 2 miles, by yourself, so you have to be very self-motivated. It’s better having other people there to challenge and motivate each other.”

What’s more, pool training involves swimming lots of tempo intervals, while swimming in open water offers a steady, relaxed pace that’s better suited to longer distances. Lantry says he and his group will swim about 2 miles in a lake and work up to longer distances as summer progresses. “Going out on a lake with a group is more enjoyable than racing against the clock,” he says.

Keegan, who used to face a lot of anxiety about competition, says open water swimming offers the opposite experience. “I never feel short of breath,” she says. “It’s truly relaxing, and it allows you to take your

WHAT IS MASTERS SWIMMING? What do competitive swimmers do once their racing days are over? They turn to masters swimming. U.S. Masters Swimming promotes the benefits of swimming, and general physical fitness and health in adults, and provides opportunities to swim recreationally and competitively. Local groups like Rogue Valley Masters Swimmers sponsor community swimming programs and events and enhance fellowship and camaraderie among adult swimmers of all ages and abilities. Visit roguevalleymasters.org for more information.

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fitness mind off everything. I’m relaxed and having fun and feel like I can go on forever.”

There’s also a lot of variety. “At open water events, they can always change the course setup, and make it different year to year,” says Lantry.

Keegan, whose favorite place to swim is Applegate Lake, says that changing conditions keeps things interesting. “When you’re swimming for a really long time, anything can come up. The wind can change direction, it can start raining or sleeting, and you have to be prepared for anything. That’s part of the adventure.”

Both say minor stroke adjustments are needed when transitioning from pool to open water. That’s why open water classes and coaching are helpful.

“My training builds the components of efficiency for long distances,” Keegan says. “We work on body position, how you’re pulling in the water and pushing the water behind you, core rotation, and how to glide to maximize your distance per stroke.”

Lantry adds that classes can teach you to swim and site a buoy at the same time, which is crucial when navigating long distances.

“And, you can learn techniques for maintaining stroke efficiency and drafting,” he says. “Proper mechanics are important, as minor inefficiencies can become major injuries through repetition in open water.”

Both say getting started is easy. Lantry stresses the importance of safety and knowing your skill level before you hit the open water. “Always consider what potential hazards may be beneath the surface,” he says. “And, know your limits. Can you swim for 15-20 minutes without stopping, or do you need to take a break at the wall every lap?”

And, says Lantry, don’t go it alone. “The best thing to do is get connected with masters swimming club, who have teams that go outdoors during summer,” he says.

Keegan sums it up: “The benefits of swimming are really good for you,” she says. “And doing it outside with friends is the most fun of all.” ■

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fitness

How to

plank W

ant one quick exercise to reap multiple benefits?

Planks are one of the most effective exercises you can do. Working multiple muscle groups, the plank is a calorie-burning activity using your own body weight.

Planks also help with overall balance, flexibility and posture.

30 OREGON HEALTHY LIVING | APRIL 2020

HOW TO: 1. Press your palms to the floor shoulder-width apart.

2. Keep your neck aligned to your spine, eyes to the floor.

3. Extend one leg back with toes flexed, then add the other leg.

You should be extended from head to toe.

4. Find your balance, keeping you back straight and your weight fully supported by hands and toes.

5. Tighten your midsection, activating the muscles in your core.

6. Keep breathing; don’t hold your breath.

7. Hold position for 30 seconds or longer as you improve. Only hold as long as you can keep the form without sagging or arching. Work up to longer times.

8. Bring knees to floor and sit back on haunches.

9. Let upper body down to the floor, arms stretched ahead (child’s pose in yoga).

ROUTINE: Start where you are, whether that’s 10 seconds or one minute.

Strive toward holding three sets of planks for 60 seconds each. Can break sets up throughout the day, with three or four sets a day.

fitness

Already a pro at planking for two minutes? Try lifting an arm or a leg or lowering to elbows for additional challenge.

APRIL 2020 | OREGON HEALTHY LIVING

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32 OREGON HEALTHY LIVING | APRIL 2020