DECEMBER 2019 | VOL. 12 — ISSUE 12
ON CALL
meet some of the rogue valley’s
emergency health responders
Nature’s elixir Go green on tea
OregonHealthyLiving.com
Fight colds and germs with herbal medicine
Exercising in winter Get your gear on
Sponsored Content
Healthy Food 4 Less Sherm’s Food 4 Less carries the largest selection of produce in Southern Oregon! Organic Produce Ethnic Produce Local Produce
2230 Biddle Rd. • Medford www.shermsmarkets.com
APPLE PIE BARS
Ingredients • 1 pound (4 sticks) unsalted butter, at room temperature • 3/4 cup granulated sugar • 1/2 cup light brown sugar, lightly packed • 2 teaspoons pure vanilla extract
• 4 cups all-purpose flour • 1 1/2 teaspoons kosher salt • 1/2 cup chopped walnuts • 1 teaspoon ground cinnamon
For the apple filling: • 1-1/2 pounds Granny Smith apples, peeled, quartered, cored, and sliced 1/8” thick (3 large) • 1-1/2 pounds Golden Delicious apples, peeled, quartered, cored, and sliced 1/8” thick (3 large) • 2 tablespoons freshly squeezed lemon juice • 1/4 cup granulated sugar • 1 teaspoon ground cinnamon • 1/8 teaspoon ground nutmeg • 4 tablespoons (1/2 stick) unsalted butter
DIRECTIONS: Preheat oven to 375 degrees. For the crust, place butter, granulated sugar, brown sugar, and vanilla in the bowl of an electric mixer fitted with the paddle attachment and beat on medium speed for 2 minutes, until light and creamy. Sift flour and salt together and with mixer on low slowly add to the butter-sugar mixture, beating
until combined. Scatter two-thirds of the dough in clumps in a 9 x 13-inch baking pan and press it lightly with floured hands on the bottom and 1/2 inch up the sides. Refrigerate for 20 minutes. Bake for 18 to 20 minutes, until the crust is golden brown, and set aside to cool. Meanwhile, put the mixing bowl
MF-00114204
2
OREGON HEALTHY LIVING | DECEMBER 2019
with the remaining dough back on the mixer, add the walnuts and cinnamon, and mix on low speed to combine. Set aside. Reduce the oven to 350 degrees. For the filling, combine the Granny Smith and Golden Delicious apples and lemon juice in a very large bowl. Add the granulated sugar,
cinnamon, and nutmeg and mix well. Melt the butter in a large (10-inch-diameter) pot, add the apples, and simmer over medium to medium-low heat, stirring often, for 12 to 15 minutes, until the apples are tender and the liquid has mostly evaporated. Spread the apples evenly over the crust,
leaving a 1/2-inch border. Pinch medium pieces of the remaining dough with your fingers and drop them evenly on top of the apples (they will not be covered). Bake for 25 to 30 minutes, until the topping is browned. Cool completely and cut into bars. Recipe Courtesy of Food Network.
VOL. 12 — ISSUE 12
DECEMBER 2019
health
411 on the 911:
food
12
Local emergency heroes
fitness
5 Leaf Lift:
Relax with a cup of tea
natural
18 Winter Exercise:
Don't let weather slow you down
20 Herbal Alternatives:
Preventing winter colds
MF-00115510
DECEMBER 2019 | OREGON HEALTHY LIVING
3
from the EDITOR As we close out another year (the last of the 'teens decade), it's a good moment to count our blessings. The Rogue Valley is fortunate to have excellent access to health care compared to many areas of Oregon. We're highlighting just a few representatives of emergency health in this issue, but they are members of much larger teams. In this month's calendar, we've assembled some ideas of ways to share your time and energy with some area nonprofits that could use your help. Join us in 2020 when we investigate barre fitness and the impact of stress on health.
EDITOR Cheryl P. Rose CEO & PUBLISHER Steven Saslow
crose@rosebudmedia.com
ASSOCIATE PUBLISHER & VP OF SALES Gail Whiting
on the COVER
SALES SUPERVISOR Laura Perkins
Five awesome health workers agreed to be part of this month's photo shoot with photographer Denise Baratta. "People who work in the emergency services are always some of my most favorite people to photograph," Baratta says. "Almost without fail, they overwhelmingly extend to me kindness, generosity of time, a sense of humor and humbleness, putting aside any awkwardness in being asked to smile and pose over and over in order to be of help. It is this helpful, humble, putting-othersfirst character that sets them apart to be public servants and do the jobs most of us could not."
GRAPHIC DESIGN & PRODUCTION Jaren Hobson CONTRIBUTING WRITERS Aaron Cooper Micah Leigh Sarah Lemon Rebecca Scott Cindy Quick Wilson
Photos by Denise Baratta
Join the List...
CONTRIBUTING PHOTOGRAPHER Denise Baratta
Oregon Healthy Living Magazine is published by the Rosebud Media Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@rosebudmedia.com
Sherm's Food 4 Less............................pg 2
Medicap Pharmacy.............................pg 11
Gastroenterology Consultants, PC........pg 3
Oregon Retina Center.........................pg 11
Grins4Kidz..........................................pg 4 Ashland Food Co-op...........................pg 7 Rosa Transformational Health..............pg 8
Mercy Flights.......................................pg 19 Retina Care Center..............................pg 21
Weatherly Senior Living.......................pg 9
Northridge Center...............................pg 23
Medford Food & Ankle.......................pg 10
Compass Senior Living Communities......pg 24
...and reach your next customer with Oregon Healthy Living! Contact Sales Supervisor Laura Perkins at 541.776.4447 or lperkins@rosebudmedia.com
A Lifetime of Smiles for your children!
Smile!
DIPLOMATES OF THE AMERICAN BOARD OF PEDIATRIC DENTISTRY CALL TODAY 541-773-2625
4
Monday - Thursday 8AM to 5PM • Friday 8AM to 1PM • www.grins4kidz.com
OREGON HEALTHY LIVING | DECEMBER 2019
MF-00110786
Pamela J. Ortiz, DDS, PC Kimberly L. Heeter, DDS
STORY BY SARAH LEMON
Choose quality green teas, brew properly for fullest effects
A
ntioxidant and antiinflammatory, this mild mood booster is known to promote weight loss, prevent heart attacks and ward off cancer. While the health benefits of green tea are widely accepted, lesser known are proper preparation methods to highlight its fullest flavor and calming effects.
continued on page 7
DECEMBER 2019 | OREGON HEALTHY LIVING
5
6
OREGON HEALTHY LIVING | DECEMBER 2019
“It helps you relax,” says Travis Peterson, owner of Dobra Tea in Ashland. “It reduces stress.” The Chinese symbol for tea, in fact, shows a relationship between people and plant, says Peterson. And the tea plant — like humankind — is known for its diversity: black, red, white, yellow, oolong and green. Usually most familiar with black teas (actually called “red” tea in China), Americans, says Peterson, tend to view green tea as the exotic alternative, although white and yellow teas are much less common. “There are all kinds of different cultivars,” he says. “Japanese green teas are really exquisite.” Mention Japanese green tea, and matcha comes to many people’s minds. But Japan, (which produces 10-15% of the world’s green tea) is renowned for several other varieties, which Peterson describes as “vegetal and oceanic.”
Sencha is Japan’s quintessential tea, the most widely consumed by the Japanese, who prize its uniform leaves and delicate taste. Genmaicha is a grassy green tea combined with popped and crisped brown rice that offers a rich taste and nutty aroma. Hojicha is a green tea that’s been roasted over charcoal, resulting in a mild, caramel-like flavor unlike any other green tea, as well as less caffeine. Producing the vast majority of the world’s green tea — about 75% — China boasts many beloved varieties. The national drink of China, Dragon Well arises from freshly picked buds that are pan-fried according to traditional methods. Blue-Green Spirals are silvery leaves that unfurl gracefully in water and yield a minerally, slightly astringent taste. Perennially popular, jasmine green tea achieves its floral scent and aroma from jasmine petals reposing for
several weeks atop drying tea leaves. The flower’s persona fuses with the tea, which contains no actual part of the jasmine blossoms, says Peterson. Tea should consist of pure, unbroken buds and leaves, packaged and sold in their loose form, says Peterson. Commercially packaged tea bags contain leaf and stem shards that are the byproduct of processing loose tea. Breaking leaves accentuates any bitter flavors, he says. “Tea shouldn’t be bitter.” Brewing errors also account for much of the bitterness associated with tea. Water that’s too hot, particularly for brewing green tea, brings out the tannins, rather than coaxing out other nuances of flavor, he says. And Japanese green teas should be brewed at an even cooler temperature — as much as 15 degrees lower — than Chinese counterparts. continued on page 8
ay season d i l o h r u o ake y let us help m
t h g i r b & merry
Southern Oregon's first and only certified organic retailer
Open daily 7AM to 9PM
237 N. First St., Ashland, OR • (541)482-2237 www.ashlandfood.coop MF-00111654
DECEMBER 2019 | OREGON HEALTHY LIVING
7
Tea thermometers are available for purchase at The Spice and Tea Exchange, a franchise with an Ashland location. Proprietor Scott Plummer recommends using water heated to 170-180°F for brewing green tea. Steep the leaves for two to three minutes, says Plummer. This method, he says, extracts tea’s best attributes and avoids bitterness. Heat water to the precise temperature in an electric teapot with variable temperature setting, or simply boil water then let it sit for five minutes before brewing green tea. “Most folks who say they don't like green tea are steeping the same way they would Earl Grey, peppermint, black and herbal teas,” says Plummer.
Steeping green tea for drinking is just one way to enjoy its flavor and health benefits. Try using a few cups of brewed tea instead of water in a rice cooker. One particularly striking combination is genmaicha and Japanese short-grain brown rice. The rice comes out nuttier and earthier than when prepared with water. Brewed green tea also adds complexity to foods braised and poached in it. Consider using it as a substitute for broths in recipes. Experience green tea leaves’ texture by crushing or grinding them and stirring into spice rubs, batters and doughs. Pair this subtly sweet shortbread cookie with a soothing cup of green tea. ■
Hojicha Cookie recipe on page 10
Free Dinner
Immediately following our free seminar on,
Stress, Hormones and Health The true cause of Belly Fat (Yes, this is for you men too)
Seating is Limited - Call Now! Learn about the root causes of excess belly fat, exhaustion, irritability, pain, sleeplessness, hair loss, and even depression. Learn how various hormone imbalances can affect how we feel, think, and look.
Presented by Dr. Laura Robin • 458-226-2503 • rosahealth.com
8
OREGON HEALTHY LIVING | DECEMBER 2019
MF-00110644
LEARN WHAT REALLY WORKS to turn your health around. Safely. Healthfully!
S E N I O R
L I V I N G
I N
M E D F O R D
1. Complime ntary turkey d inner for 8 with all th e fixin’s 2. Complime ntary holiday gift wrapping service for up to 10 pack ages 3. Choice of homemade a pple, pumpkin or p ecan pie mad e by our in-house bakery. 4. $1,000 ho liday bo like (for first m nus to use as you onth’s costs, mo expenses, etc . – it’s up to yo ving u) 5. $100 VISA Gift Card
You might want to check our Holiday VIP Package more than twice. Move in to Weatherly Senior Living before December 31st, 2019 and everything on that list is all yours. And so is a relaxing holiday season, too. Let us do the cooking and wrapping while you sit back and enjoy the season. Naughty? Nice? It doesn’t matter, because everyone can get in on this special offer.* Please call 541.414.2498 to find out more and schedule a personal visit.
Happiness and comfort. Found daily. Weatherly Inn Independent Living Weatherly Court Assisted Living & Memory Care 2180 Poplar Drive | Medford OR | 541.414.2498 WeatherlySeniorLiving.com * Offer not valid with any other of fers.
R E
OJICHA HCOOKIES
C I P E PHOTO COURTESY OF LOS ANGELES TIMES
Medford Foot & Ankle Clinic, P.C.
Complete Foot & Ankle Care
Considering Bunion Surgery? Things have changed. Learn about Lapiplasty - 3D Bunion Correction™
Schedule an appointment to see one of the only lapiplasty trained surgeons in Southern Oregon. We can help you decide if bunion surgery is right for you.
MOST ADVANCED TECHNOLOGY IN SOUTHERN OREGON
Jeffery D. Zimmer, DPM
Michael A. DeKorte, DPM, FACFAS
713 Golf View Drive, Medford • 541-770-1225 • www.medfordfoot.com
10 OREGON HEALTHY LIVING | DECEMBER 2019
MF-00113348
Rick E. McClure, DPM, FACFAS
INGREDIENTS 2 tablespoons hojicha tea 1/2 cup butter, at room temperature 1/3 cup sugar 1 egg 1 1/3 cup brown rice flour DIRECTIONS In a small saute pan, toast the tea over medium-low heat until fragrant (about 2 minutes), then grind with a spice grinder to a coarse powder. In a bowl, using an electric mixer, cream together the butter and sugar, then add the egg and mix well. Add the ground tea and flour, mix well, then wrap dough in plastic and refrigerate until firm, for 15-30 minutes. Remove dough and roll it into a log approximately 11/2 inches in diameter. Wrap in plastic again, and refrigerate or freeze until very firm, about 1 hour. Heat oven to 350 F. Cut dough into rounds a little thicker than 1/4 inch. Place the dough on a parchment-lined baking sheet, spacing them about 1 inch apart. Bake in preheated oven for 15-20 minutes or until cookies are set and lightly golden underneath.
S E R V I N G S Makes about 2 dozen cookies. Source: Adapted by Los Angeles Times from a recipe by Chef Kuniko Yagi.
MF-00117237
Integrated Wholistic and Natural
Thirty Years of Experience
Products to Promote Health and Wellness
East Meets West
A Locally Owned Pharmacy for all of your Conventional and Alternative Medicine Solutions • Prescriptions filled fast and accurately within 15 minutes • Custom compounded medications prepared for you and your pets • Expert advice and referrals for both conventional • and alternative healing resources Mon - Fri: 9am - 6pm • Sat: 9am - 1:30pm Behind Umpqua Bank on Hwy 99 in Talent
Pharmacist Rick Chester is also a licensed naturopathic physician and acupuncturist.
541.535.5843 205 North Pacific Hwy Talent, Oregon 97540
FAST, FRIENDLY SERVICE • DRIVE-UP WINDOW • FREE LOCAL DELIVERY • EXPERT ADVICE
MF-00110497
DECEMBER 2019 | OREGON HEALTHY LIVING
11
INTRO BY CINDY QUICK WILSON
what is your Rogue Valley first responders: doing what most of us could never do
A
midnight call to a 911 operator is not something any of us wants to think about, but the reality is that traumatic events like heart attacks, car accidents or critically injured pets have no respect for normal business hours.
12
OREGON HEALTHY LIVING | DECEMBER 2019
Here in the Rogue Valley, we are fortunate to have roundthe-clock access to a variety of highly trained and often heroic critical care providers. Emergency room professionals, fire rescue and ambulance EMTs, and specially trained critical care veterinarians, are all unique individuals who willingly deal with broken bones and broken hearts on a regular basis. Somehow, they remain calm under the most horrific circumstances and often witness gut-wrenching scenes they can never unsee. Yet they show up day after day to rescue those of us who have fallen victim to some traumatic circumstance by easing our pain, calming our fears and saving our lives.
kelly harrington
ST0RY BY CINDY QUICK WILSON PHOTO BY DENISE BARATTA
firefighter / paramedic fire district 3, central point
Kelly Harrington, a 33-year-old firefighter/paramedic with Fire District 3 in Central Point, knew he wanted to be involved in emergency care after surviving a near-fatal allergic reaction that caused a heart attack at the age of 18. “That’s what got me interested in emergency care,” says the Rogue Valley native. “Firefighting fit my personality, so in 2010 I took a paramedic program with RCC. I started working in Roseburg in 2011 and came to Fire District 3 in 2012.” During his 48-hour shift, Harrington rides a fire engine with a four-man team. “We are basically a one-stop shop for all emergency situations,” he explains. “With that one vehicle we can handle fire suppression, extrication of patients in the case of a car accident, and we have all the same medical equipment an ambulance has for treatment.” Harrington says the fire service has evolved over time from a reactive trade to being more proactive, with an emphasis on prevention and risk reduction through community education. “We are responding to fewer house fires every
year because people are smarter about preventing those kinds of incidents. The overwhelming majority of our calls now are medical-related, so we are providing more comprehensive emergency care. This enhances our relevance in the future.” After eight years, Harrington is still enthusiastic about his role as a public servant. He is involved in DOSE, the Direct on Scene Education program, which educates people about the risks of infant death and safe sleep practices. He is also the vice chair of Jackson County EMS Committee, which works with other EMS fire and transport agencies throughout Jackson County to develop protocols and standards for patient care and treatments. “I have a passion for people, and I want the best for them,” he says. “Each patient that we serve is someone’s family member, so for me, it’s all about how we can provide the highest level of care for that person.” DECEMBER 2019 | OREGON HEALTHY LIVING
13
Dr. jamie Arvizo
Southern Oregon veterinary specialty Center, central point Ashland resident Jamie Arvizo, 41, knew at a very young age she wanted to be a veterinarian. She earned her veterinary medicine degree in 2003, and after honing her skills in an emergency care practice in her native Colorado, she joined Southern Oregon Veterinary Specialty Center in Central Point in 2008. “I went straight into emergency care right out of vet school, which was challenging,” admits Arvizo. “But I worked with some great people who helped me make that transition. Some people do take an additional four years of training specifically for critical and emergency care, but most of us have gained our experience through on the job training.” As a 24-hour specialty center, Southern Oregon Veterinary Specialty Center deals with traumatic injuries ranging from simple lacerations to significant trauma that results in internal injuries and broken bones. They also treat signs of illness like loss of appetite, vomiting or diarrhea, or chronic symptoms like weight loss or prolonged, excessive thirst. Arvizo is in charge of all walk-in emergencies and caring for the in-hospital patients that have had surgery or need critical care. “Anytime our pets require emergency care, it can be frightening for us and for them,” she says. “I help people get perspective on their situation by explaining what their pet is going through,
14
OREGON HEALTHY LIVING | DECEMBER 2019
what options they have and how we can treat them. I find that helps to dispel some of the fears associated with being here and shows support for the emotions they are going through. In these cases, it’s not just the pet that we’re treating.” Southern Oregon Veterinary Specialty Center is one of just a handful of critical care facilities in the state. “There’s a nationwide shortage of emergency veterinarians,” Arvizo says. “It takes a lot of energy, skill and compassion to deal with so many emotionally charged situations with the pets, the clients and our doctors and staff. To be an emergency doctor for this long is somewhat of an anomaly. I think most people stick it out for two to five years, and I’ve been at it for 11, so I really do love what I do.”
ST0RY BY CINDY QUICK WILSON PHOTO BY DENISE BARATTA
Dr. courtney wilson
ST0RY BY REBECCA SCOTT PHOTO BY DENISE BARATTA
Emergency room doctor
asante rogue regional medical center, medford
The hustle and bustle of emergency medicine and the ability to help people of all ages—from newborns to the elderly—is at the heart of what it means to be a doctor, says Dr. Courtney Wilson, Emergency Services medical director at Asante Rogue Regional Medical Center in Medford. When Hurricane Mitch hit Central America in 1998, Wilson was invited by her friend’s mother, an ER doctor, to travel to Honduras and help with the relief effort. “I was inspired by that trip and what my friend’s mother did with her medical skills,” she says. Wilson grew up in Eugene. She attended OHSU for medical school and completed her residency in Utah. She then started working at Asante as an ER dcotor, where she has been for eight years. “In medical school I thought about orthopedics or sports medicine, but I always returned to emergency medicine because I like the broad scope of practice,” she explains.
On a typical day, Wilson says there’s always a doctor in the emergency department, and at the busiest times there are four doctors and two nurse practitioners. Wilson explains that emergency medicine is like a puzzle. People come in with a complaint or symptom, and she enjoys figuring out what the problem is and treating it. “I like being a safety net for our community and knowing that anyone can receive care in the ER.” DECEMBER 2019 | OREGON HEALTHY LIVING
15
terri beesinger ash emergency room nurse
providence medford medical center, medford
The fast pace of the emergency room has always fascinated Terri Beesinger Ash, an ER nurse at Providence Medford Medical Center. “Working in the ER is different from any other type of nursing. I see everything from injuries to illnesses. I draw blood, start IVs, check vitals and everything in-between,” she explains. Beesinger Ash always wanted to be a nurse and worked toward this goal her entire life. She was a nurse’s aide in high school and later received her registered nursing degree. Before arriving at Providence in 1988, Beesinger Ash worked on the medical floor at a small hospital. She has been with Providence for 26 years. When patients arrive in the emergency room, they receive triage from an ER nurse. Beesinger Ash’s duties include checking the patient’s vitals, learning why the person is there, and gleaning any other important information to share with the doctor, among other tasks. Nurses usually have up to four patients they are treating at one time, explains Beesinger Ash. “It’s a juggling act of completing many things at once, including checking on the patient, answering questions, advising the doctor and talking to the patient’s relatives.” ER nursing is rewarding and challenging, says Beesinger Ash, because she’s always learning something new. “I love to help people. I like that I can make a difference for a patient and make somebody’s day a little better.”
16 OREGON HEALTHY LIVING | DECEMBER 2019
ST0RY BY REBECCA SCOTT PHOTO BY DENISE BARATTA
Brett Alleman
ST0RY BY REBECCA SCOTT PHOTO BY DENISE BARATTA
paramedic
Mercy Flights, medford
Born and raised in the Rogue Valley, Brett Alleman had an interesting journey to the field of emergency medicine. “Growing up, I wanted to join the military and be a pararescue jumper,” he says. Unfortunately, a car accident derailed those plans. “I spent a long time wandering around, but nothing fit. I didn’t feel like I was being useful to the community,” he explains. After his wife suggested he try firefighting, things took a different turn. Alleman spent three years with Fire District 3 before joining Mercy Flights as an EMT. After some initial hesitation about being a paramedic, he entered the program. “I learned that I loved medicine. I was able to serve my community and use my gifts to help others,” he says.
Depending on the day, Alleman says things could start off slow, or sometimes there are multiple calls waiting. “Many of us have had 14 calls in one day, and for every call, you have to complete a medical chart,” he explains. When responding to a call, he says paramedics must get a working diagnosis, treat the patient, and then be flexible to change that diagnosis depending on how the patient is doing. Alleman has had nothing but gratitude and love for his job since becoming a paramedic. “I feel immense joy to help someone in dire need and offer reassurance that I’m doing everything I can for them. The greatest reward is seeing that person again and getting a note or a thank you. That is very special,” he says. ■ DECEMBER 2019 | OREGON HEALTHY LIVING
17
ST0RY BY AARON COOPER
Overcoming winter weather obstacles
RUNNING CATWALK TRAIL IN ASHLAND, KURT SMET, JACE HINESLY AND KYLE CARSON LEADING THE CHARGE. PHOTO BY BRETT HORNIG.
W
inter is coming. Although it technically begins Saturday, Dec. 21, it’s already felt like winter for weeks.
18
OREGON HEALTHY LIVING | DECEMBER 2019
Winter presents all sorts of obstacles for those who aspire to attain year-round fitness. Schedules fill up with holiday commitments and extracurricular activities, and there are numerous distractions. And, of course, there are winter’s triple threat of coldness, wetness and darkness. Ashland resident Jace Hinesly has a few thoughts for overcoming these obstacles. Hinesly is a yearround ultra runner who works at a residential mental health transition program for young adults. Competing in races at distances ranging from 50 kilometers (31 miles) to 100 miles makes training hard during winter virtually a necessity. “Don’t go it alone,” he says enthusiastically. “Find other people to run with!” Hinesly says most areas have running clubs through local specialty running stores or social media groups. He’s joined running clubs after
relocating, and he’s always found fellow runners happy to include new friends and share miles through every season, even the boldest of winter times. “I still join a group run at Rogue Valley Runners in Ashland every week, and I won’t miss my group run for any reason.” For Carlie Grigg, the key to winter fitness is just getting outside. Grigg, a physician assistant in Grants Pass, grew up in Ohio, so Southern Oregon’s winters are relatively mild by comparison. “Getting outside is not nearly as hard for me,” she says. “Besides, I go nuts running on a treadmill.” Grigg has run half marathons and enjoys hiking and biking. She runs the annual Pear Blossom 10-miler each April, which requires a good amount of winter and early spring training.
Grigg stresses the importance of finding an area to run that’s well-lit and has sidewalks. While Hinesly runs with groups for the social aspect, Grigg runs with a friend (or a dog) for safety. Another safety measure: running against automobile traffic wherever possible, to better see and be seen by oncoming drivers. Both Hinesly and Grigg emphasize the importance of wearing reflective gear. While most running apparel has some built-in reflective areas, they also recommend wearing reflective vests, clip-on blinking lights or illuminated armbands for added visibility.
Dress for success
JACE HINESLY
PHOTOS BY JAYNE MAY AGNES
When it comes to suiting up in the right gear, dress for mid-workout comfort. “Be bold, start cold,” says Hinesly. “Once you start running steadily, you'll warm up, so there’s no need to wear heavy layers.” Unless you’re going out in subfreezing conditions, a light rain shell and an under layer will suffice. “If you overdo it, you'll be shedding much of your layering within 10 minutes.” Because the extremities just don't stay
warm, wearing high quality thermal gloves and a hat are crucial.
Make your own motivation When it comes to staying motivated throughout winter, Grigg looks to mix things up. “A gym membership is key,” she says, mentioning crosstraining, spin cycling and weight training among her favorite workouts. Having that variety helps keep things fresh for each workout. Hinesly adds rock climbing, swimming, cycling, core work and lower-body mobility exercises to achieve some balance and help stave off injuries and fatigue. Competitive and goal-driven, he’s committed to running year-round regardless of the seasons or the elements. He’ll run just as much during winter—as much as 130 miles a week—as he does any other time of year. “Having goals helps me to get out and get my training logged and completed. Goals help me stay committed when things are tough and the weather could easily be an excuse to skip a workout.” ■
LIFE’ S AN ADVENTURE . B E C O M E A M E M B E R T O D AY ! Protect Your Family for $85/year or less C A L L T O D AY O R V I S I T U S O N L I N E
( 5 4 1 ) 8 5 8 - 2 6 4 6 | mercy flights.com
FOR EMERGENCIES CALL 9-1-1
DECEMBER 2019 | OREGON HEALTHY LIVING
19
ST0RY BY MICAH LEIGH
Staying healthy with natural remedies
W
inter can be a magical wonderland, offering opportunities to play in the snow, ice skate and drink hot chocolate around a cozy fire. Unfortunately, winter is also typically cold and flu season. At the first sign of a sniffle, consider using natural preventatives to boost your immune system and heal faster. Herbal support Samantha Roberts, clinical herbalist at Home and Hearth Herbs in Ashland, uses elderberry as a first line of defense. “Elderberry can be used as a preventative and can also be used when you actually have a cold or flu,”
20 OREGON HEALTHY LIVING | DECEMBER 2019
she says. “It is an immune system stimulant and a lung tonic, increasing respiratory system function. It is easy to find in stores in pill or liquid form. You can buy or grow elderberries and make your own syrups. Dried elderberries made into a tea can be very beneficial. I prefer elderberry over echinacea, which can sometimes cause flare ups in those with autoimmune conditions.” Roberts says ginger is also good for immune system support. “Ginger can be found in just about any grocery store. It works well as a tea. The spicy taste can drive out a cold. Chop up pieces and simmer them in water for at least 15 minutes, strain and drink. It can also be combined with elderberry for increased support,” she says. For another powerful punch, Roberts recommends fire cider, an apple cider vinegar concoction that can be purchased online and in health food stores. It is also easy to make at home, she says. “All you need are some basic ingredients, chop them up, and let them sit for a month,” says Roberts. (See sidebar for recipe.) “Take fire cider if you feel a cold coming on, and/ or if you are actively sick with a cold
to kick your immune system into high gear and get your circulation humming. I recommend one to two dropperfuls every two hours if you feel a cold coming on, and three to four dropperfuls every two hours if you have an active cold. Make sure to stop taking the fire cider once you are well, as it should not be used long term. Garlic infused honey is also a good remedy for colds, digestion and general wellness. All of these foods will beef up your immune system.”
Chinese medicine approach Deborah Lang of River of Wellness Acupuncture in Grants Pass says that Jade Windscreen is a classical Chinese formula for overall health and wellness if taken as a preventative. “Jade Windscreen, or Yu Ping Feng San, is widely available in stores and online. Like most Chinese remedies, it is a combination of three herbs,” she says. “It is safe for children, so start giving it to them daily when they start to school to prevent colds and flu. It is also good for preventing allergies if you start taking it before allergy season hits, not when you are already sick.”
FIRE CIDER
RECIPE
INGREDIENTS 1 onion 1 head of garlic 1-3 hot peppers, depending on level of heat desired 3 four-inch pieces ginger 3 four-inch pieces horseradish root 1 quart raw, unpasteurized apple cider vinegar 1 clean, wide-mouth glass quart jar and lid DIRECTIONS Chop all first five ingredients into small-medium pieces. Pack pieces into jar. Pour apple cider vinegar over the pieces until they are covered, and the jar is full. Put the lid on, and store the jar in a dark, cool place for a month. Ideally, shake the jar every day or so. After a month, strain fire cider through folded cheesecloth or a mesh sieve, rebottle the liquid and store in a cool, dark place. Fire cider should keep for years if stored properly and strained thoroughly. TIP: Additional ingredients may include rose hips, hawthorn berries, burdock root, turmeric root, rosemary, peppercorns, lemon and honey.
Recipe courtesy of Samantha Roberts, Home and Hearth Herbs
HERBAL ALLIES FOR WINTER WELLNESS WITH SAMANTHA ROBERTS
Jan. 18, 2 p.m. Ashland Food Co-op Community Classroom 300 N Pioneer St., Ashland $30 for co-op members, $35 general public
Lang also recommends Siberian ginseng for prevention of illness, saying, “Siberian ginseng is not a stimulant as some people think. It is great for stress and chronic fatigue.” If you been exposed to the flu or you are in the early stages of flu, Lang recommends taking Yin Qiao every couple of hours through the first day. “Pay attention to your symptoms,” she says. “In the early stages, you will be very tired with a scratchy throat, headache, maybe fever. If the symptoms get worse with high fever, bronchitis and severe headache, take Zhong Gan Ling. You can also add
andrographis at this stage, which is an antiviral. All of these products are available online.” Lang says the No. 1 preventative to colds and flu is to wash your hands with soap and water. “I wash my hands constantly. I treat patients every day and I never get sick,” she says. “Also, in Chinese medicine, we believe in keeping the head and neck covered during the winter. Stay away from cold, raw foods. Food is medicine. Eat nourishing meals and be sure to get enough sleep.” ■ MF-00112539
DECEMBER 2019 | OREGON HEALTHY LIVING
21
december 2019 / january 2020 events
ROGUE VALLEY MENTORS ESSENTIAL TRAINING
DECEMBER 7 | 9 A.M.-5 P.M. CENTRAL HIGH SCHOOL, 815 S. OAKDALE AVE., MEDFORD A two-day training (second day is Dec. 14, 9 a.m.-5 p.m.) to learn how to mentor a young person between ages 10-24. Register online at rvmentoring.org/mentor-training. The next training opportunity will occur in March. CONTACT INFO: 541.708.6688 | maryann@rvmentoring.org
ideas for
VOLUNTEERING
FRIENDS OF THE ANIMAL SHELTER TRAINING
DECEMBER 14 9-11 A.M. (CATS) | 9-11:30 A.M. (DOGS) JACKSON CO. FIRE STATION #5, 5811 S. PACIFIC HWY., PHOENIX Attend a volunteer orientation to learn about opportunities to help the animals in the Jackson County Animal Shelter. Registration is required because space is limited for each session. The next orientations will be Jan. 4 and Feb. 1. Both days the sessions will start at 1:30 p.m., with training for working with cats finishing at 3 p.m. and training for dog volunteers ending at 4 p.m. CONTACT INFO: 541.774.6651 | fotas@fotas.org
GET YOUR EVENT LISTED!
ACCESS SENIOR SHOEBOX WRAPPING PARTY
DECEMBER 14 | 10 A.M.-2 P.M. ACCESS OLSRUD CENTER, 2020 CARDINAL AVE., MEDFORD The 39th annual ACCESS Senior Shoebox program brings gifts of cheer and care to seniors, people with disabilities and the homebound from Applegate to Prospect. Help wrap and deliver thousands of filled shoeboxes donated by the community. The entire effort depends on volunteers. If you have them, please bring wrapping supplies (paper, scissors, tape, empty shoeboxes). A wish list of shoebox items is on the website www.accesshelps.org. CONTACT INFO: 541.494.1201 | shoebox@accesshelps.org
Email crose@rosebudmedia.com with the following information: Event title, date, time, location, contact information and a brief description, including any required fees. Please note: Event information must be received at least 60 days in advance to be considered for publication in Oregon Healthy Living.
FEA
3400
$
(+$5 S&H)
OVER
TUR
ING
$415
OF SAVINGS!
FOOD & WINE! MUSIC! SWAG! FREE TASTINGS! PURCHASE NOW at
22 OREGON HEALTHY LIVING | DECEMBER 2019
Anc hor Valle Auro yW ra V ine ines Baye Win r Fa ery mily Esta Cow tes horn Win Elian es aW ines
Griz zly P eak Win Jaxo ery n Vi neya Kris rds elle Cell Long Red ars Sw Lily Vine Long ord Vine Sout yard yard h St Walk s age V S t i neya Cell oner Pasc ars rd iver hal W Vine iner Troo yard y n Vi s Weis n eyar inge d r Fam ily W LOCAL DEALS iner y
MEDFORD FOOD PROJECT PICKUP
DECEMBER 14 Volunteers can choose to be food donors or neighborhood coordinators for this food drive held every other month. Donors leave food supplies by their doors, and neighborhood coordinators pick up the green bags and deliver them to the food bank. Sign up for either role at the website medfordfoodproject.com. The next pickup will be Feb. 8, 2020. CONTACT INFO: 541.210.8288 | medfordfoodproject.com
First 10 attendees will receive a FREE Disaster Preparedness Kit (One per Household)
MARINE CORPS TOYS FOR TOTS DISTRIBUTION
SENIOR VOLUNTEER FAIR
JANUARY 22, 2020 | 1-4 P.M. ASHLAND SENIOR CENTER,1699 HOMES ST., ASHLAND Resolve to help others in the New Year! Learn about the many volunteer opportunities for seniors in the area. Co-sponsored by Ashland Senior Services Division, Community Volunteer Network and Ashland Asante Community Hospital. CONTACT INFO: 541.488.5340
RV HABITAT FOR HUMANITY VOLUNTEER TRAINING
EVERY WEDNESDAY | 4 P.M. RV HABITAT FOR HUMANITY, 2201 S. PACIFIC HWY., MEDFORD Volunteers are needed for house builds, jobs at the ReStore and in the office. Volunteers must be at least 16 years of age and minors must have a parent or guardian present at our orientation to sign a release of liability. CONTACT INFO: 541.779.1983 | roguevalleyhabitat.org
CASA VOLUNTEER ORIENTATION
EVERY THURSDAY | NOON-1 P.M. CASA OF JACKSON CO., 613 MARKET ST., MEDFORD CASA of Jackson County invites people interested in becoming a CASA (Court-Appointed Special Advocate) to an orientation to learn more about the role of working with the more than 800 children in foster care in Jackson County. The session is free, and no reservation or volunteer commitment is necessary. There are more than 300 children on the waiting list for an advocate. CONTACT INFO: 541.734.2272 | jacksoncountycasa.org
Presents... COMMUNITY SENIOR EDUCATIONS SERIES
Les Connell and Connie Saldana will be presenting information on Disaster Preparedness in the Rogue Valley, including the Disaster Registry and how the program functions in the event of a disaster.
Enjoy Great Education, Free Food, Raffles, and More! December 19, 2019 2:00pm – 3:30pm
MF-00110635
DECEMBER 17-19 CRATER LAKE FORD, 2611 BIDDLE ROAD, MEDFORD Help sort and distribute donated toys in Jackson and Josephine counties. Register to volunteer at the website https://jackson-county-or. toysfortots.org/local-coordinator-sites/lco-sites/local-volunteer-form. aspx. Distribution days in Josephine County are Dec. 14-16 at the Josephine County Fairgrounds, 1451 Fairgrounds Road, Grants Pass. Volunteers are especially needed on Dec.18 in Jackson Co., and volunteers for the evening of Dec. 14 is most needed in Josephine Co. CONTACT INFO: 541.604.8697 | jacksoncountyt4t@gmail.com
Call 541-535-5497 or register online at www.northridgecenter.com DECEMBER 2019 | OREGON HEALTHY LIVING
23
Independent & Assisted Living Eagle Point, OR lakelandsl.com 541.830.0355
Independent & Assisted Living
S E N I O R
L I V I N G
Ashland, OR • mapleridgesl.com • 541.482.3292
Compass Senior Living communities
Guided by goodness, loyalty, faith, and fun Senior living that embraces all levels of care
Assisted Living & Memory Care Central Point, OR pearvalleysl.com 541.630.3038
Ashland, OR villagevalleyview.com 541.482.0888 Memory Care