Oregon Healthy Living - July 2019

JULY 2019 | VOL. 12 — ISSUE 7

Mermaid swimming

A crazy core workout

Make your own soft cheeses* *cute goatS not included

OregonHealthyLiving.com

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Red Wine Vinaigrette • 1/2 cup Wild Harvest extra virgin olive oil • 1/4 cup Pompeian red wine vinegar • 2 tablespoons Napoleon capers • 1 teaspoon kosher salt • 1 garlic clove minced • 1 teaspoon dried oregano

INSTRUCTIONS 1. Cook the pasta according to directions.

Drain well.

2. Make the vinaigrette by blending the olive oil, vinegar, capers, salt, garlic, and oregano together until well blended.

3. Toss the drained pasta with 1/4 of the red wine vinaigrette and then let cool before adding the remaining dressing.

4. Add in the tomatoes, olives, peppers and parsley and toss.

5. Refrigerate for at least 4 hours, preferably overnight before serving.

INGREDIENTS • 16 ounces Wild Harvest GF fusilli noodles • 8 ounces grape tomatoes halved • 1/4 cup Mezzetta sliced Spanish olives • 1/4 cup Mezzetta Kalamata olives pitted and halved • 1/2 cup Nappoleon diced jarred roasted red peppers • 1 small vidalia onion or red onion finely minced • 6 ounces Hard Salami diced--I used nitrate free • 1 oz fresh chopped basil • 1/4 cup minced parsley Be sure to use gluten-free ingredients in this recipe MF-00110794

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from the EDITOR Growing up in North Carolina, summer meant all day at the pool. My little friends and I would always pretend to be mermaids. When the retail mermaid tails started coming out a few years ago, I was so excited. My daughter was too old, she said, to be doing that. It didn't occur to me that I still have time to be a mermaid! Thanks to Michelle and Serena at Club Northwest for showing us its OK for adults to still have fun when getting a workout. Next month we focus on teens and youth for back to school.

EDITOR Cheryl P. Rose

crose@rosebudmedia.com

CEO & PUBLISHER Steven Saslow

on the COVER

ASSOCIATE PUBLISHER & VP OF SALES Gail Whiting

Photo of inhabitants of Pholia Farm Goat Dairy in Rogue River provided by Gianaclis Caldwell, cheesemaker extraordinaire. Get a chance to meet Caldwell and her goat family during the Rogue Valley Farm Tour on July 14, 2019 from 10 a.m. - 3 p.m.

GRAPHIC DESIGN & PRODUCTION Jaren Hobson CONTRIBUTING WRITERS Aaron Cooper Micah Leigh Sarah Lemon Rebecca Scott Cindy Quick Wilson CONTRIBUTING PHOTOGRAPHERS Dustin Peters Gianaclis Caldwell

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

Photo by Gianaclis Caldwell

Join the List...

Ashland Food Cooperative............... pg 15

Oregon Retina Center...................... pg 7

Assoc. for Oral & Maxillofacial Surgery..... pg 9

Pear Valley Senior Living.................. pg 24

Cataract & Laser Institute.................. pg 8 Illumined Body................................. pg 13 Medford Food Cooperative............... pg 14 Medford Foot & Ankle...................... pg 3

Ray's Food Place.............................. pg 23 Retina Care Center........................... pg 19 Rosa Transformational Health........... pg 17

Medicap Pharmacy.......................... pg 8

Sherm's Food 4 Less......................... pg 2

Northridge Center............................ pg 21

Wellspring Centre for Body Balance..... pg 11

...and reach your next customer with Oregon Healthy Living!

Contact Senior Marketing Consultant Laura Perkins at 541.776.4447 or lperkins@rosebudmedia.com

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JULY 2019 | OREGON HEALTHY LIVING

5

W

hat form of exercise will tone nearly every inch of your body, from head to toe; build strength without making you feel bulky; give you excellent cardiovascular conditioning; and is low impact, so you don’t develop soreness that makes you dread your next workout?

dreamt of being a mermaid— being free to play in the water and to reconnect with their inner-child.”

Kathy Zuk, owner and instructor at Rogue Aquatics in Central Point, observes that many participants simply enjoy dressing up and swimming in a mermaid fin. “Some even perform in water ballet shows in Las Vegas,” says Zuk. Rogue Aquatics has also recently added mermaid swimming classes to its offerings.

But to conclude that the primary appeal behind mermaid swimming is having the opportunity to act out one’s fantasy of swimming like a sensual, mythical sea creature is to miss the greater purpose. Athletes and fitness lovers today are all seeking something new that will give them any little edge they can get, and it turns out that swimmers are no different. That’s where mermaid swimming delivers.

If your answer is swimming, you’re correct. Swimming does it all and promises to boost your fitness whether it’s added to an existing exercise routine, or the only activity you do.

But for all of its benefits, many An exceptional workout swimmers have wanted something more. Recently, a new take on Mermaid swimming provides swimming has brought new groups the core muscles—the abdominals, of swimmers into the water. Part pelvic floor, obliques, spinal erectors, fantasy, part enhanced swimming diaphragm and more—an exceptional workout, mermaid swimming is workout that truly strengthens and making quite a splash in pools tones the torso. The ideal mermaid around Southern Oregon. stroke consists of a continuous “As great of an exercise as rolling motion in which the fin is swimming is, mermaid swimming is used to propel the swimmer forward. even more muscle-toning,” says Tanya This motion engages all of the core Webb, aquatics coordinator at Club muscles. And, because one kick leads Northwest in Grants Pass. “It works to the next, it gives those muscles a your arms, back, glutes, legs and core. rigorous, extended workout.

Mermaid swimming uses everything But that’s not all. Being native differently than regular swimming.” creatures of the seas, mermaids At Club Northwest, where Webb do almost all of their swimming teaches all levels of swimming, leads underwater. So aspiring mermaids aerobics and trains lifeguards, must be able to cover a lot of classes in mermaid distance between breaths. swimming technique “It definitely have just recently strengthens the begun. Webb "They enjoy the fantasy heart and lungs,” explains the of being a mermaid . . . of says Webb. “Being appeal. “It’s equal being free to play in the underwater builds parts exercise and water and reconnecting lung capacity, fantasy,” she says. and builds “Many women with their inner-child." endurance.” enjoy the fantasy of mermaids, Tanya Webb and many have continued on page 9 Aquatics Coordinator Club Northwest, Grants Pass

6

OREGON HEALTHY LIVING | JULY 2019

MICHELLE STRONG OF GRANTS PASS DEMONSTRATES HER FISHY MOVES AT CLUB NORTHWEST

SERENA HOLDERMAN OF GRANTS PASS JOINS IN WITH HER RAINBOWCOLORED FIN

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OREGON HEALTHY LIVING | JULY 2019

The dolphin kick: mermaid swimming’s essential stroke Mastering the dolphin kick is essential to mermaid swimming.

The kick is a fluid rolling motion that starts at the head and moves downward throughout the body, all the way through the toes. Starting position for the kick is with one’s body face-down and stretched out, tail fin behind, and arms reaching out in front and overhead. The mermaid starts by reaching downward and pushing her chest down, causing the hips to rise up. Then she pushes her hips down, which causes the chest to rise. The mermaid finishes the kick by pushing her tail down, with knees bent slightly, and essentially beginning the next kick by pushing her chest down and starting the whole motion over again.

The result is a very graceful, flowing stroke that shows why mermaids are so at home in the water. And, surprisingly, Webb says that many

people can swim much faster in a mermaid tail than they do freestyle.

Beginners will start with the dolphin kick near the surface of the water, and after some practice will be able to do it at depths. In addition to the dolphin kick, a variety of other motions are also part of the standard mermaid repertoire. These include a vertical kick, in which swimmers learn to use their tail fins to shoot upward from the bottom of the pool; cone rolls; and handstands.

“All of these different motions improve overall cardiovascular capacity,” says Webb. “I’ve noticed tremendous core strength improvements with mermaid swimming and improved arm strength.”

Both Rogue Aquatics and Club Northwest are offering mermaid swimming classes and mermaid club group swims. A typical mermaid workout lasts about 45 minutes, and almost always starts with practicing the dolphin kick to get participants comfortable with wearing a tail fin.

Because the legs are held together within the mermaid fin, being unable to kick each leg independently (as is done in freestyle swimming), takes some getting used to.

“It is an insane workout, so the swimmers don’t last too long,” says Zuk. “They get exhausted, but it’s worth it.”

Participants are required to pass a water safety test, as getting out of the mermaid tail can be difficult. Both Club Northwest and Rogue Aquatics sell mermaid tails, which range in price from $45-$105. These are what Zuk calls “practical” tails in that they look great, but have elastic waistbands and can be kicked off easily when needed. She says that some styles can range in price up to $5,000. Many styles are available with optional matching tops and leggings, which are sold separately.

So, if your swimming workout feels a little stale, the fantasy of swimming like a mermaid might be all that’s needed to spice things up. 

Welcome

Dr. Bryan Clevenger

We are pleased to welcome to our team an individual who shares our commitment to high-quality patient care.

Dr. Clevenger is a Southern Oregon native, a graduate of Ashland High School, and is thrilled to be returning to the Rogue Valley.

Dr. Clevenger is certified in Advanced Cardiac Life Support and Pediatric Advanced Life Support. His clinical interests include dental implants, dentoalveolar surgery, cleft lip and palate repair, maxillofacial trauma, orthognathic surgery, and bone and soft tissue grafting.

Dr. Clevenger looks forward to serving you, your patients and our community

Call to make an appointment at one of our three locations Medford: 541.779.3781 • Grants Pass: 541.474.5559 Klamath Falls: 541.882.7818 MF-00111974

JULY 2019 | OREGON HEALTHY LIVING

9

Improving Body Balance Can Mean Pain Free Movement Wellspring Centre for Body Balance

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very day of our lives, ease of movement determines our level of mobility. When pain restricts our movements, the body is out of balance and that can limit our ability to enjoy life to the fullest.

At Wellspring Centre for Body Balance in Ashland, the focus is gentle, safe and highly effective adjustments.

Although classically trained in traditional chiropractic techniques, Dr. Timothy March envisioned a more insightful and comprehensive approach to overall wellness when he joined Wellspring Centre seven years ago.

“People often think of chiropractic care as limited to manual manipulations of the neck and back,” March says, “but we focus on the upper cervical spine which contains dense neurological circuits. Just by

10 OREGON HEALTHY LIVING | JULY 2019

touching the neck, we can affect a response in other areas of the body within seconds. The patient’s nervous system is interacting with us during the adjustment, so we are able to activate a healing potential in the body that lets them go through trauma release and heals deep issues from that neurological level.”

This is a very specialized type of chiropractic treatment that is safe, gentle and effective without any popping or cracking, which means for the patient, there is no resistance from the anticipation of sudden jerks and possible pain from more high velocity techniques. March admits it might even seem like nothing is happening, but over the next few days, the treatment causes the body to do its own adjustment in its own time, with results that are much more long lasting.

Just one area of dysfunction can negatively affect seemingly unrelated systems in the body, causing imbalance, March explains. This is why he advocates a more comprehensive evaluation of the whole person, not just spinal adjustments.

“When your body is aligned and straight,” March explains, “not only does every organ function better, but it has a positive affect on the muscles, and improves the communication between your brain and your body.

This means you are more focused at work, your relationships improve, and you have more energy and vitality.

These are all things that people don’t associate with chiropractic treatment.”

To achieve a more expansive and personalized level of care, March has assembled a skilled and collaborative team of practitioners who provide chiropractic treatment, massage, acupuncture and utilize the latest therapeutic modalities. March adds, “We also have a yoga therapist who helps people get more in touch with their bodies.”

People often seek chiropractic treatment to relieve pain, but March says, “With the comprehensive wellness model that we incorporate, we are seeing patients who report improvement in all areas of their lives because they are healthier, and their bodies are functioning more efficiently.”

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“To me,” he says, “you can’t separate those aspects that so influence our health and sense of well-being.”

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11

STORY SARAH LEMON

PHOTOS PROVIDED BY GIANACLIS CALDWELL, PHOLIA FARM

conjuring

cheese

Class demystifies fresh types for beginning cheesemakers

I

t’s fun to say “cheese,” as an August class with Jackson County Master Food Preservers will demonstrate.

Pure enjoyment is perhaps the primary reason to pursue cheesemaking, local experts say. As a do-it-yourself endeavor in home kitchens, cheesemaking rarely saves money. And producing soft cheeses doesn’t even extend milk’s shelf life. Rather, anyone who relishes the alchemy of combining a few ingredients in a pot, allowing for the right temperature and time, can conjure a bit of culinary magic.

“It’s gratifying,” says Gianaclis Caldwell, co-owner of Pholia Farm Creamery in Rogue River and author of seven books about dairying and cheesemaking.

The simplest way to start is with soft cheeses, including queso fresco, fromage blanc, paneer, ricotta, mozzarella and even cottage cheese and sour cream. Some require nothing besides an acid, such as lemon juice, vinegar or wine, added to the milk, spurred by heat to separate into solid curds and liquid whey. Other recipes call for bacteria cultures and rennet, an enzyme that promotes coagulation. These are widely available online and at stores that sell cheesemaking supplies.

continued on page 14

12

OREGON HEALTHY LIVING | JULY 2019

PANEER

(OR QUESO BLANCO)

DIRECTIONS Place the milk in a pot. Using direct heat and stirring continuously, bring milk to 195-200°F. When using direct heat, it is very easy to scorch milk. Use a heavy-bottomed pot and stir continuously but gently. Milk may foam and look as if it is ready to boil. As temperature nears the goal, its rate of increase will slow.

Add the acid slowly, stirring gently until curd separates, leaving yellowish whey. Let set uncovered for 5-20 minutes. Ladle curds into cheesecloth-lined strainer. Drain for 10-30 minutes.

Using a spoon, gently stir and work curd until it is smooth and even in texture. Then stir in 1/4 teaspoon salt or to taste. If cheese is to be used soft, it is done at this stage. Simply use or transfer to a sealable container, and store in refrigerator safely for about a week. If it is being used as a slicing or grilling cheese, proceed to next step.

With curd still in cheesecloth, push and form mass into center of cloth. Close cloth by gathering corners together and gently twisting them to form curd into a compressed mass. Place cloth-wrapped ball on a smooth surface and press gently down to form a disc about 1 1/2 inches thick and as even in circumference as possible. Open cloth and pat curd ball a bit to smooth top. Then fold cloth, one corner at a time over curd, making it as smooth as possible. Wrap any excess so it is tucked under mass, forming a tightly closed packet.

INGREDIENTS 1 gallon whole milk about 3/4 cup lemon juice or vinegar (white or cider) about 1/4 teaspoon pure salt

Place packet on an inverted plate in a larger bowl or container. Place another upside-down plate on top of packet and set a bowl or pan on top of the plate. A heavy, cast iron skillet works well. Total weight at this point should be about 3 pounds. After 10 minutes, add an additional 3 pounds of weight. Press for one hour. Chill overnight. You can grill or fry this cheese. You can also flavor it and freeze it for use later.

Recipe from author, instructor and cheesemaker Gianaclis Caldwell

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“It’s super forgiving as long as they understand the parameters,” says Caldwell of beginning cheesemakers.

“There’s a lot less risk than with an aged cheese.”

An upcoming class for novices encourages anyone inclined to try it in their home kitchen to practice safe food-handling procedures. “The biggest thing is sanitation,” says Vickie Belknap, Oregon State University Master Food Preserver. “There are so many recipes on the internet, and people think it’s OK,” says Belknap.

“Just because it’s in print does not make it safe.”

And just because cheeses rely on generations-old methods do not redeem them in the view of experts.

Over the past couple of decades, staff at Pacific Northwest Extension Services became aware of queso fresco prepared in home kitchens according to Latin cultural traditions that do not ensure sanitation, particularly if the milk comes from a family’s own dairy animals. “A soft cheese should not be made with raw milk,” says Belknap.

Using her family farm’s raw goat milk for years to make artisan-quality cheeses, Caldwell had state and federal government certifications behind her cheeses, prized in gourmet circles. The expenses of infrastructure and licensing discourage a number of the region’s lesser-known cheesemakers to sell small batches that aren’t produced in inspected and certified facilities. “I cannot tell you how many people make and sell cheese illegally and think it’s fine,” says Caldwell.

Pholia Farm Goat Dairy breeds and milks Nigerian Dwarf Goats. For serious cheesemakers, Pholia Farm will offer a three-day class October 28-30, 2019 making multiple cheese varieties.

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OREGON HEALTHY LIVING | JULY 2019

Novices can get a taste of the soft cheesemaking process—and finished products—at a class next month. Designed as a “carousel of learning,” the session combines a variety of demonstrations with a bit of sampling to demystify soft cheesemaking.

Aug. 15, 2019, 5:30-8:30 p.m.

Southern Oregon Research and Extension Center, Central Point To register and for more information, visit extension.oregonstate.edu/sorec/events or call 541.776.7371

Home cheesemaking using raw milk obtained from local farms and “herd shares” for private consumption also is fairly commonplace, a fact that experts acknowledge. Heating raw milk on the stovetop to 145 F for 30 minutes is an acceptable method for killing harmful bacteria. “If you know the source of your milk, proceed with caution,” says Belknap. “If you want to do it for yourself, we are not the food police.”

Rigorous standards, however, concerning the cleanliness of equipment, completing recipes in the required length of time and consuming cheeses within the recommended timeframe are the best safeguards, says Caldwell. Above all, she and Belknap agree that good-quality, unhomogenized milk is paramount. Even in some of her higher-level classes, Caldwell struggles against the misperception that soft cheesemaking is a fine way to use up old milk. “That milk’s really good for your chickens,” says Caldwell. “Those simple cheeses are only going to taste as good as the milk did.”

Flavoring soft cheeses gives a home cook free rein. The gamut of herbs and spices can complement soft cheese with no worry about hastening spoilage because the cheese already has a short shelf life. Soft cheeses can even benefit from an application of smoke, says Belknap.

“It’s more fun to do that because you can make whatever you want,” says Caldwell, adding that her students almost invariably comment: “Boy, I’ll never complain about the price of good cheese again.”  Ricotta—one of the simplest cheeses for beginners—made three ways: with vinegar, with orange juice and with wine.

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JULY 2019 | OREGON HEALTHY LIVING

15

BY MICAH LEIGH

An Ancient Herb FOR MODERN LIVING Healing the body with tulsi

A

s a medicinal herb, tulsi has a wide spectrum of uses. Also known as holy basil, this aromatic shrub originated in India where it is revered as the most powerful herb for healing the body, mind and spirit. According to the Journal of Ayurveda and Integrative Medicine, there is mounting evidence that tulsi can address physical, chemical, metabolic and psychological stressors.

Judah Veitel, nutritional and lifestyle coach at Siskiyou Vital Medicine in Medford, says tulsi is one of his favorite herbs.

“Tulsi is incredibly sacred in Ayurvedic medicine,” he says. “It is known as the ‘incomparable one’ and is one of the safest and most powerful herbs, especially for stress relief.

Chronic stress leads to overactive adrenal glands, which produce cortisol. Cortisol wreaks havoc on every system of the body. Tulsi keeps cortisol levels normal.”

Samantha Wilkins, an herbalist, gardener and steward of healthy living in Williams, specializes in holistic women’s health. She uses tulsi to treat clients with various conditions and ailments.

“I love tulsi,” she says. “It has a sweet energy. It is warming, uplifting and soothing. It has so many physical and energetic virtues. It is a great heart remedy. Tulsi has a rich history

16 OREGON HEALTHY LIVING | JULY 2019

in Ayurvedic tradition. It is the queen of herbs, the elixir of life. Every Hindu home in India has a tulsi bush in front of the home.”

Medicinal uses Cultivating tulsi not only connects the grower to the creative powers of nature as a spiritual experience, it offers practical solutions to improved health including lowering and maintaining healthy blood sugar levels, reports the Journal of Ayurveda and Integrative Medicine.

Historically, tulsi is attributed with medicinal uses include the treatment of colds and flu due to its antiviral, antibacterial and decongestant properties. It is also traditionally associated with the ability to strengthen and balance the immune system, stimulate appetite, sooth digestion and relieve the pain of insect stings.

“It also protects the liver from alcohol and other injuries” says Veitel.

“It improves resilience to and recovery from chronic stressors.”

Wilkins adds that tulsi protects the nervous system and the brain, helping with memory enhancement.

“It is an antidepressant and helps alleviate anxiety and low mood,” she says. “It’s anti-inflammatory, antibacterial and antimicrobial properties make it a good choice for the treatment of many diseases.”

From the leaves to the seeds, all parts of the tulsi plant are put to use. The Journal of Ayurveda and Integrative Medicine notes that the fresh flowers are used to treat bronchitis, leaves and seed for malaria, extract for stomach ulcers and eye diseases, essential oil for insect bites. Extracts from the leaves are thought to boost wound healing, even after surgery. As an analgesic, it can help control pain.

Grow and use your own Veitel says there are three types of tulsi: Rama, which has the strongest scent but milder flavor and is good for digestion; Krishna, the purple leaf tulsi, which has a spicy, pungent flavor; and Vana, which grows wild and is not propagated commercially.

Part of the basil family of herbs, tulsi needs full sun and grows well in loamy, fertile soil with good drainage.

“It has purple flowers that smell lovely,” Wilkins says. “It is more delicate, has smaller leaves and it is lighter in color than more common basils.”

Tulsi leaves can be turned into a tea or an extract.

“Tea is the gentlest form of tulsi,” says Veitel. “You can drink several cups a day.

Tinctures and extracts are also available and will work faster than tea because of their concentrated form. Anyone can use it on their own, but I recommend that pregnant or breastfeeding women should be under the care of someone who knows medicinal plants.” 

TULSI IN HERB LORE According to the Herb Society of America, tulsi in the Hindu tradition is thought to be the manifestation of the goddess, Tulasi, and to have grown from her ashes.

One version of the legend says that Tulasi was tricked into betraying her husband when she was seduced by the god Vishnu in the guise of her husband. In her torment, she killed herself. Vishnu declared she would be forever worshipped by women for her faithfulness and would keep women from becoming widows.

Named for the goddess Tulasi, tulsi became the symbol of love, eternal life, purification and protection.

Tulsi is used in burial rituals with leaves scattered on the graves or even growing the plant on the graves. Like other basils, tulsi is a member of the mint family.

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JULY 2019 | OREGON HEALTHY LIVING

17

BY REBECCA SCOTT

CAN YOU SEPARATE THE MY THS FROM THE FACTS?

TEST YOUR KNOWLEDGE OF N HEALTHY AND SAFE SUMMER FU

S

splashing in the ummertime is ideal for king. But while pool, hiking or picnic rm weather, it’s you’re enjoying the wa out potential summer important to know ab on to avoid or treat comm health risks and how rs’ knowledge of these problems. To test reade consulted two Southern summer bummers, we health rts. Take our summer Oregon medical expe n tell fact from fiction. quiz and see if you ca

IF YOU GET POISON OAK, WHAT SHOULD YOU DO? A. Scratch the affected area.

B. Throw your clothes away.

C. Take a cool shower.

Answer: C. Once you arrive home, take a cool shower and wash your body with soap and water, says Dr. Judy Hardage, an urgent care specialist with Providence Medford Medical Clinic. You do not want to scratch or touch the impacted area.

After showering, wash your clothes in hot water to remove any residue.

WHAT IS THE BEST SPF FOR SUNSCREEN? A. A minimum of SPF 30.

B. SPF 20.

C. You don’t need sunscreen.

Answer: A. The higher the SPF number, the longer sunscreen will protect your skin, explains Bobbie Smith-Ede, an Asante nurse practitioner in Medford. SPF stands for “sun protection factor” and measures how long sunscreen should shield you from UVA and UVB rays. Even with an SPF of 30 or higher, you must reapply sunscreen because it only lasts a finite amount of time, and a “waterproof” product can still wash off after swimming.

18

OREGON HEALTHY LIVING | JULY 2019

HOW SHOULD YOU TREAT A SUNBURN? A. Run hot water over it.

B. Use cool compresses or aloe vera.

C. Rub the burn with sunscreen.

Answer: B. You want to keep a sunburn cool by using soothing preparations, says Smith-Ede. For a mild sunburn, keep the area covered, clean and dry, and avoid fragrant treatments which could irritate the skin. If the sunburn causes deep blisters, she recommends seeking medical attention.

WHAT IS THE BEST TREATMENT FOR MOSQUITO BITES?

HOW DO YOU PACK A PICNIC TO AVOID FOOD SPOILAGE?

A. Soap and water.

B. Scratching the bite.

C. Ignore it.

A. Put ice packs in the bottom, middle and top layers of an insulated cooler.

B. Place a bag of ice on the bottom of a cooler.

C. Scatter loose ice cubes throughout the cooler.

Answer: A. When you put ice packs on the bottom of an insulated cooler, the food on top doesn't stay cool, says Hardage. The layering method allows the ice to permeate every part of the cooler and keep food from spoiling.

However, she recommends packing foods which do not contain eggs and won’t spoil easily, such as peanut butter and jelly sandwiches.

Answer: A. Thoroughly washing the area with soap and water helps prevent an infection, explains Hardage. Scratching will inflame the area around the mosquito bite. After washing the skin with soap and water, you can apply calamine lotion or hydrocortisone to alleviate discomfort and reduce inflammation.

HOW MUCH WATER SHOULD YOU DRINK ON HOT DAYS?

WHAT SHOULD YOU WEAR ON A HIKE?

A. 8-10 glasses per day.

B. 14 glasses per day.

C. A glass after each meal.

A. Tight hiking pants.

B. As little clothing as possible, so you stay cooler.

C. SPF-rated clothing.

Answer: B. During summer, you’re sweating more and need to cool the body, says Hardage, so you require more water than the typical 8-10 glasses per day. However, it’s important to be aware that you can drink too much water. She explains the kidneys can only expel a certain amount of liquid per day, which equals about 7 gallons.

Answer: C. SPF-rated clothing protects the skin from UV rays, explains Smith-Ede, and light, cotton material keeps the body from overheating. You want to avoid tight, synthetic clothing. If you take something off because it’s uncomfortable, then you become vulnerable to the sun’s rays.

HOW SHOULD YOU REMOVE A BEE OR WASP STINGER? IF YOU VISIT A PUBLIC POOL, HOW DO YOU PREVENT ATHLETE’S FOOT? A. Wear socks.

B. Wear flip flops or other protective shoes.

C. Use your pool towel to clean your feet.

Answer: B. Fungi grow easily in wet places, such as a public pool.

Wear flipflops or water shoes to protect your feet and keep them from touching the ground, says Smith-Ede. If someone has athlete’s foot, they can contaminate the area for others. For an extra layer of protection, wash and dry your feet when you get home.

A. Scrape at it with gauze or a credit card.

B. Squeeze and pull it out.

C. Use tweezers to remove it.

Answer: A. You want to remove a stinger as soon as possible, but do not use tweezers or your fingernails, says Hardage. Squeezing the stinger could release more venom into the body. After removing the stinger with gauze or a credit card, wash the area with soap and water and apply a cold pack.

MF-00110910

JULY 2019 | OREGON HEALTHY LIVING

19

STORY CINDY QUICK WILSON PHOTOS PROVIDED BY THE TOBY FUND

Unchain

MY HEART

No more chain for June, who looks on as her new yard is constructed.

Toby Fund volunteers get pets off chains and into humane enclosures

J

ethro, a Myrtle Creek pit bull, spent the first six years of his life chained up as a guard dog. Taking his job seriously, he habitually barked at the neighbor’s loud weed whacker. “He was really a sweet boy,” explains Kathy Oxendine, founder and director of the Toby Fund, “but he was very sad and frustrated being on his chain.”

The Unchain My Heart project is an offshoot of the award-winning Toby Fund, a small nonprofit organization based in Wolf Creek. Its aim is to get dogs off chains or out of tight confinement spaces and into yards or large kennels.

Since 2017, the Oregon Tethering Law forbids chaining a dog for more than 10 hours in a 24-hour period. Jethro is just one of over 200 animals (including some goats) that Toby Fund volunteers have built enclosures for since 2011.

20 OREGON HEALTHY LIVING | JULY 2019

“He looked so happy,” Oxendine says. “He could hardly believe he was free in his new 20-by-10-foot kennel.

Like he was thinking, ‘This is a miracle!’

And minutes after his release in the enclosure, the weed whacker went on— and no barking. Jethro is now a calm, happy and secure boy.”

Inspiration for the Toby Fund A devoted animal lover, Oxendine says the inspiration for the Toby Fund came on a frigid winter night in December 1998. “It was freezing cold when I found a couple of little kittens who were very dirty and frightened on the steps of the Wolf Creek store. I picked them up in my hands and said to myself, ‘Never again.’ In 2000, I founded the Toby Fund.”

The Toby Fund’s mission is to create communities of compassion for animals in rural areas. In 2011, Oxendine came upon another situation that inspired Unchain My Heart. “I was in Glendale, and I saw a retriever-type dog who was chained to a tree by a duplex. I stopped and knocked on the door. A young woman and her children answered, and I said, ‘How would you

like something better for your dog?’

She said, ‘I would love that!’ That was our first kennel we built.”

People make a lot of assumptions about owners who chain their dogs, Oxendine says, specifically that they are mean or uncaring. “Those assumptions can create fear and negative feelings, but the reasons people chain their dogs vary. Some dogs run off, some chase wildlife. And some people grow up with the idea that you chain your dogs up, so that’s what they do. Other people are physically unable to construct a pen, or they don’t have much money. There is no typical family. But when I knock on the door, I usually find that the people are very nice and very receptive to the idea of having a yard built for their dogs.”

Volunteers make it happen O’Brien resident Brad Vincent, a retired aerospace engineer, says he became aware of the Toby Fund in 2012 and though he had never built dog yards before, decided to volunteer for the Unchain project. “The number of jobs we take varies a lot, as does the number of volunteers we have at any

Call us today at: (541) 535-5497 3737 S. Pacific Hwy Medford, OR 97501

Our Family Caring for Your Family...

A tradition of quality care with uncompromising service by a highly trained staff for generations.

TOP LEFT: Off the chain, Jethro can hardly believe he is in his new yard. TOP RIGHT: Bill the Doberman Pinscher and his friend Bud the pit bull enjoy their new yard. BOTTOM LEFT: Chocolate Labradors Hunter and Sandy cuddle with volunteer Junior Wilson in their new yard. BOTTOM RIGHT: Spirit enjoys her new yard, eating from a dish gifted to the Toby Fund by Home Depot.

given time. Since early 2013 I’ve been involved in 57 jobs in the Illinois Valley.

We have other people who work in Josephine and Jackson counties.”

Vincent says that every assignment is unique. “We evaluate each situation, the amount of space we have to work with and the number of pets we’re dealing with. The budget is limited because we work entirely on contributions, but we typically build a 25-by-25-foot yard with a gate. Some people don’t want their dogs in the house, so I also build dog houses to add to the yards for people who keep their dogs outside all year round.”

Getting the call Referrals happen in a variety of ways, Vincent says. “When a call comes into the Toby Line, it’s usually by a neighbor, a relative or a passerby."

People are very sensitive to being judged, Oxendine says, so it takes some diplomacy in handling what could be a potentially volatile situation. “When I knock on people’s doors, I treat everyone with respect. I always say, ‘You must love your animal, so we’d like to offer you an alternative to having them chained up.

Wouldn’t you like a better way for them?’”

Sadly, some dogs are chained for most or all of their lives. “What people need to know is that when dogs are chained, they become very protective of their ground. They get lonely and depressed and can become frustrated, anxious and aggressive. We have found that most owners, we call them guardians, are unaware of the emotional and sometimes physical damage that is being done to the dog. But when we unchain a dog and allow him into his new yard, he sniffs and runs around, you can just see how his body relaxes.

The owner’s eyes get big and they are so happy to see the changes in their dog.

Unchaining changes lives forever.” 

Engaging activities, live entertainment, field trips, two amazing meals with snacks and a caring well-trained staff with access to a licenced nurse.

Medford

Grants Pass

Phone: (541) 535-5497

Phone: (541) 535-5497

3737 S. Pacific Hwy Medford, OR 97501

1150 NE 9th St Grants Pass, OR 97526

Personalized care in an home setting, delicious meals, fun activities and caring staff around the clock.

CREATE A SPACE FOR A PET The Toby Fund runs on volunteer labor and donations. To assist with the Unchain My Heart Project or other compassionate care projects for rural animals, contact Toby’s Line 541.866.2527 or kathy.tobyfund@gmail.com.

The Oregon Tethering Law, 2017 ORS 167.343¹ forbids chaining a dog for more than 10 hours in a 24-hour period.

(541) 535-5497 | 3737 South Pacific Hwy. Medford, OR 97501 www.northridgecenter.com MF-00107806

JULY 2019 | OREGON HEALTHY LIVING

21

THIS SUMMER

ENGAGE YOUR BRAIN

GREAT WAYS TO

JULY 11 | 7 P.M. HIDDEN SPRINGS WELLNESS CENTER, 635 LIT WAY, ASHLAND Sponsored by the Rogue Valley Metaphysical Library, people are invited to view critically acclaimed films together and stay to discuss themes such as consciousness, relationships and trauma. Students are free. Adults are asked to consider a donation of $5-$20. Complimentary refreshments provided by Awake Cafe Gallery.

The film scheduled for July 11 is “Her.” Additional films in July include “Doubt” on July 18 and “Sound of My Voice” on July 25. Viewings occur on Thursdays through Aug. 15.

CONTACT INFO: rvml.org

BEING HUMAN: SUMMER FILM & CONVERSATION SERIES

22 OREGON HEALTHY LIVING | JULY 2019

JULY 18 | 6-8:30 P.M. JOSEPHINE COUNTY EXTENSION OFFICE, 215 RINGUETTE ST., GRANTS PASS Learn about Holistic Management, a decisionmaking framework that helps people to identify core values and make decisions that support those values. The class will is framed in the context of agriculture/rural living, but the concepts apply to families, individuals and organizations. Register online. Participation fee of $25.

CONTACT INFO: 541.476.6613

GOAL SETTING: WHAT IS IT YOU REALLY WANT?

JULY 12 | 1-2:30 P.M. MEDFORD LIBRARY, 205 S CENTRAL AVE., MEDFORD Use writing to explore your inner self in a supportive group setting. Group meets again on Aug. 10.

CONTACT INFO: jcls.org

INTROSPECTIVE WRITING GROUP

JULY 22 | 6-8 P.M. ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 PIONEER ST., ASHLAND Instructor Andrea Matteson, a transformational success coach, presents a free, interactive talk about the four pillars of procrastination and how to use your physiology to create the conditions for success.

CONTACT INFO: ashlandfood.coop/events

THE PHYSIOLOGY OF PROCRASTINATION

JULY 20 | 6-8:30 P.M. RCC/SOU HIGHER EDUCATION CENTER, 101 S. BARTLETT ST., MEDFORD Osher Lifelong Learning Institute (OLLI) at Southern Oregon University is hosting its annual open house for community members to hear about lifelong learning opportunities. This free event includes a preview of the OLLI Fall 2019 course line-up, as well as an opportunity to interact with OLLI instructors and community partners.

Complimentary refreshments will be served and there are chances to win valuable door prizes.

CONTACT INFO: 541.552.6048 or www.inside.sou.edu/olli

OLLI OPEN HOUSE

AUGUST 3 | TIME TBD CASCADE-SISKIYOU NATIONAL MONUMENT Citizen scientists needed! Join expert leaders to survey meadows, bogs, streams and lakes throughout the Cascade-Siskiyou National Monument in Ashland for dragonflies and damselflies. Up to 100 participants needed.

CONTACT INFO: cascadesiskiyou.org/bioblitz

DRAGONFLY BIOBLITZ

JULY 23 | 1:30-3:30 P.M. ASHLAND BRANCH LIBRARY, 410 SISKIYOU BLVD., ASHLAND The book for discussion in July is “The Inner Level: How More Equal Societies Reduce Stress, Restore Sanity and Improve Everyone’s Well-Being” by Richard Wilkinson and Kate Pickett. The August 27th meeting will discuss “Collapse: How Societies Choose to Fail or Succeed” by Jared Diamond.

(Read only the first half of book, up to p. 309).

CONTACT INFO: jcls.org

BRAIN BOOKS DISCUSSION GROUP

Please note: Event information must be received at least 60 days in advance to be considered for publication in Oregon Healthy Living.

Event title, date, time, location, contact information, and a brief description including any required fees.

Email crose@rosebudmedia.com with the following information:

GET YOUR EVENT LISTED!

AUGUST 19 | 6-8 P.M. ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 PIONEER ST., ASHLAND Instructor Larry Jensen, a brain integration practitioner, will demonstrate how brainwaves work and ways to ensure one’s brain is working at its optimal levels, such as improving memory, cognitive processing, emotional balance and more.

CONTACT INFO: ashlandfood.coop/events

OPTIMAL BRAIN HEALTH

JULY-AUGUST EVENTS

OPEN 7 VISIT

US AT THESE LOCATIONS :

D AY S A W E E K • W W W . G O R AY S . C O M

CENTRAL POINT, PHOENIX, TALENT, GOLD HILL, EAGLE POINT, JACKSONVILLE

Lemon Blueberry Chicken Salad

INGREDIENTS 1 1/4 2 2 2 3/4 1/2 1/2

(10 oz) lowfat lemon flavored yogurt Tablespoons reduced fat mayonnaise cups fresh or frozen blueberries cups cubed cooked chicken breast cup sliced celery (about 3 stalks) cup thinly sliced green onions (about 6) cup diced red bell pepper salt to taste freshly ground black pepper to taste

DIRECTIONS In a medium bowl, combine yogurt and mayonnaise.

Mix in blueberries (saving a few for garnish), chicken, celery, green onions and bell pepper. Mix gently.

Add salt & pepper to taste. Cover and refrigerate for at least 30 minutes to let flavors blend.

Savor the taste of summer all year round with this quick and easy low calorie chicken salad! The secret ingredient? Lemon flavored yogurt!

Serving Idea: Serve over endive or other salad greens with reserved blueberries and sliced lemons, if desired.

Image and recipe courtesy of Midwest Dairy Association Please note that some ingredients and brands may not be available in every store.

Yield: 4 (1/4 cup) servings Preparation Time: 15 minutes Cook Time: 30 minutes Nutrition Facts

Yield: 4 (1/4 cup) servings

Approximate Nutrient Content per serving: Calories: Calories From Fat: Total Fat: Saturated Fat:

Cholesterol: 63mg Sodium: 188mg Total Carbohydrates: 22g Dietary Fiber: 3g Protein: 26g Calcium: 15% of Daily Value

247 54 6g 2g

Please note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.

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