Oregon Healthy Living June 2019

JUNE 2019 | VOL. 12 — ISSUE 6

Four for fish

Healthy recipes

Feng shui in the bedroom

Tips for better sleep

Nut knowledge Portions are key

OregonHealthyLiving.com

Rowing for cooperative fitness

Healthy Food 4 Less At Thirty-Three Forty-Two we wanted to bring the best beef that the Pacific Northwest has to offer to your table. Working with local farms in Oregon and Washington, our Angus cattle are completely raised on a grass-fed diet with no added hormones or antibiotics… EVER! By supporting local farms who do things the way nature intended, we are helping every family bring a local, high-quality, delicious eating experience to their family and friends. Dig-in!

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BEEF BURGUNDY

Buy these ingredients at Food 4 Less This is comfort food at its finest. Yes, there are a lot of ingredients, but the bulk of the work takes place far ahead of time. Once the stew is cooked, there’s a bit of work on the back end of the recipe, and then you can enjoy this delicious stew with your company. Grass-fed beef is perfect in this long, slowly-cooked stew. Our testers didn’t leave a drop behind for leftovers.

Prep Time: About 35 minutes

Instructions

Ingredients

1. Remove steak from refrigerator about 30 minutes before starting. Cut into cubes and pat dry with paper towels. Season with salt and pepper.

Serves 6

2. Heat oven to 275°F. Slice bacon into 1/4-inch pieces. Place in heavybottom stockpot and turn heat to medium high. Cook until fat is rendered and bacon is crispy. Remove bacon with slotted spoon and set aside.

3. Add beef cubes to hot stockpot and brown about 3 minutes, turning to make sure most sides get brown. Remove beef with slotted spoon and set aside with the bacon.

4. Add onion, carrots and celery to stockpot and cook until onions are softened and starting to brown, about 5 minutes. Add garlic and cook another minute. Return beef and bacon to stockpot. Sprinkle flour over all and stir to coat vegetables and meat.

5. Slowly pour red wine into stockpot and deglaze pan, scraping up any good browned bits from the bottom. Add 1 cup stock, tomato paste, bay leaf and thyme. Bring all to boil, cover with a tight fitting lid and place stockpot into oven. Cook for about 3 to 4 hours.

6. When beef is in oven, place 1 tablespoon butter in heavy skillet over medium high heat. Add pearl onions to skillet and brown (about 5 minutes), shaking pan occasionally to roll onions around. When browned, add remaining 1/4 cup stock to skillet, bring to boil, reduce to simmer and let cook until stock has evaporated. Remove onions and reserve.

7. Heat remaining tablespoon butter over medium-high heat and add quartered mushrooms, browning well and cooking until any liquid from mushrooms has evaporated. Set mushrooms aside with the onions and reserve until stew is out of oven.

8. When stew is ready to come out of oven, uncover pot. Place strainer over sauce pan and carefully pour contents of stockpot through strainer into saucepan. Return beef and all vegetables to stockpot. Add mushrooms and pearl onions to beef and vegetables. Set aside.

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OREGON HEALTHY LIVING | JUNE 2019

Cook Time: About 20 minutes stove top and 3 to 4 hours in oven

• 18 ounces Thirty-Three Forty-Two Top Sirloin Steak • Salt and pepper to taste • 4 rashers thick-cut, allnatural bacon • 1 red onion, thinly sliced • 3 carrots, peeled, cut lengthwise and cut into about 1/2-inch pieces • 3 stalks celery, cut into 1/2-inch pieces • 2 cloves garlic, minced • 1 tablespoon flour • 1 cup good red wine

• 1 cup beef stock plus 1/4 cup for mushrooms • 2 tablespoons tomato paste • 1 bay leaf • 3 sprigs fresh thyme • 2 tablespoons butter • 1 cup pearl onions (thawed if frozen) • 8 ounces white mushrooms, cleaned and quartered • 1/4 cup chopped parsley

9. Skim any fat from liquid in saucepan. Bring to boil and simmer about 2 minutes, reducing slightly. Pour sauce over beef/vegetable mix in stockpot. Place over heat, and make sure all is heated through.

10. Pour beef burgundy into serving dish, garnish with parsley and serve.

Nutritional Information per serving (about 1 cup beef burgundy) Calories 350; Calories from Fat 177 (50% from Fat); Fat 20g; Saturated Fat 8g; Cholesterol 80mg; Sodium 393mg; Carbohydrates 14g; Fiber 3g; Protein 22g; Vitamin A 125%; Vitamin C 14%; Calcium 4%; Protein 13%

VOL. 12 — ISSUE 6

JUNE 2019

Row, Row, Row:

Delicious Fish:

Friends and fitness on the lake

Flavorful recipes

The Case for Nuts: Nutrient-packed snacks

Need Better Sleep?

Try a bedroom makeover

Reptile Pets:

What you should know

Imagine the quality of your health in 20 years…

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JUNE 2019 | OREGON HEALTHY LIVING

3

from the EDITOR Lately, I've been enthusiastic about using feng shui principles throughout the house. I can't say if it has a mystical influence, but I do feel like it has encouraged me to clear the clutter, rearrange the furniture and look with new eyes at our decor and belongings. The bedroom makeover in this issue is just a jumping off place for the curious. Next month we will have some "mermaid tails/tales" for you, and we will test your summer health knowledge.

EDITOR Cheryl P. Rose

crose@rosebudmedia.com

CEO & PUBLISHER Steven Saslow

on the COVER

ASSOCIATE PUBLISHER & VP OF SALES Gail Whiting GRAPHIC DESIGN & PRODUCTION Jaren Hobson Dustin Peters

Photographer Dustin Peters captured amazing shots of Emigrant Lake and Rogue Rowing by using a drone to fly overhead. Peters, who came out to the lake early in the morning, said it was a fun challenge to frame the shot, fly the drone and ride along. "Apart from the sound of my swarming drone and the occasional fish jump, all that could be heard out on the water that morning was the coaches on megaphones lining up all the boats," he said.

CONTRIBUTING WRITERS Aaron Cooper Tessa DeLine Micah Leigh Sarah Lemon Cindy Quick Wilson CONTRIBUTING PHOTOGRAPHERS Tessa DeLine Dustin Peters

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 Dustin Peters

Join the List...

Ashland Food Co-op....................... pg. 9

Oregon Retina Center..................... pg. 19

Cataract & Laser Institute................. pg. 14

Retina Care Center.......................... pg. 12

Illumined Body................................ pg. 15

Rosa Transformational Health.......... pg. 3

Medford Foot & Ankle..................... pg. 21

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

Medical Eye Center......................... pg. 8

Si Casa Flores................................. pg. 24

Medicap Pharmacy......................... pg. 14

Superior Athletic Club...................... pg. 11

Northridge Center........................... pg. 13

Wellspring Center for Body Balance.... pg. 7

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

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

The Ultimate Ladies Night Out! Happiness in Progress with Danielle Craig is coming to present Happiness in Progress LIVE! This event will feature podcast guests from episode #8, Shantell Dayton and Lu Crenshaw - creators of Camp17.

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OREGON HEALTHY LIVING | JUNE 2019

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Tasty and healthy ways to enjoy fish

N

ow that every health guideline recommends less red meat and more fish, more people are willing to give seafood a try. The key to enjoying fish is having fresh product and cooking it properly. Freshness makes an enormous difference in taste. Most fish cooks very quickly, though the preparation for marinades or sauces may take a bit longer. Experiment with these recipes and different types of fish to find what appeals to your taste buds.

JUNE 2019 | OREGON HEALTHY LIVING

5

AHI POKE

Ahi poke is a simple Hawaiian dish often served at luaus or at your local Hawaiian or sushi restaurant.

It is made up of raw ahi tuna, sweet onions, sesame and seasonings.

Before preparing this dish, be sure to get the freshest sashimi-grade ahi tuna you can find.

INGREDIENTS 1 pound ahi tuna cut into 1/2-inch cubes 1/3 cup light soy sauce 1/4 medium sweet onion, sliced (use Maui onion if you can find it) 1 green onion, thinly sliced on the bias 1 tablespoon black sesame seeds 2 teaspoons Furikake seasoning 1 teaspoon sesame oil (or to taste) 1 teaspoon garlic, finely chopped 1 teaspoon ginger, finely chopped Serve with Furikake seasoning* sprinkled on top (optional) D IRECTIO N S Add the following ingredients to a nonreactive dish or bowl. Refrigerate for 1-2 hours before serving.

MAKES 4 SERVINGS

You can find furikake seasoning online or at your local Asian grocery store.

6

HONEY-MUSTARD

CEDAR PLANK ST E E L H E A D

Honey-mustard cedar plank steelhead is a wonderful dish to cook on your barbecue or backyard grill. Steelhead trout is a local fish found in the rivers of the Pacific Northwest. Steelhead are similar to salmon in nature but start out as freshwater rainbow trout and then migrate to the ocean. Once in the ocean, they become steelhead. You can easily substitute salmon in this recipe if desired. Cooking on cedar planks is easy. Be sure to soak the plank in water for 1-2 hours before cooking. You can find cedar planks in stores that sell barbecue supplies or online.

I NG RE DI EN TS 1 pound steelhead fillet (with skin on) 1 tablespoon Dijon mustard 1 tablespoon honey 1 teaspoon lemon juice 1 teaspoon olive oil Salt and pepper to taste 1/2 lemon, thinly sliced (optional) 1 teaspoon fresh parsley, minced (optional)

HOT & SOUR

FISH SOUP

This Asian-inspired hot and sour soup is an easy and healthy dish to make.

You’ll find fish sauce in the Asian section of a well-stocked grocery store or online. Don’t be afraid of the strong fishy smell; it adds an amazing depth of flavor to this dish. It’s similar to soy sauce and is an umami powerhouse.

INGREDIENTS 16 ounces cod or other firm fleshed fish such as halibut or catfish (deboned and cubed) 6 cups chicken or vegetable stock 2 cups shitake mushrooms, stems removed, thinly sliced) 2–3 roma tomatoes, chopped 1/3 cup rice vinegar 4 tablespoons fish sauce 1 clove garlic, minced 1 teaspoon fresh ginger, minced 1 teaspoon red chili pepper paste such as sambal oelek (or to taste) 4 tablespoons cold water 3 tablespoons cornstarch 4 tablespoons fresh cilantro for garnish Garnish with red chili pepper paste (optional)

DIRECTIONS Light or preheat your grill. Wash steelhead fillet and pat dry. Whisk together the Dijon mustard, honey, lemon juice, olive oil, salt and pepper. Place the steelhead fillet on the wet plank, skin side down. Brush the top of the fish with the honey mustard sauce. Place plank on medium hot grill. Close lid. Cook for about 15 minutes or until desired doneness.

DIRECTIONS In a large pot, combine the stock, tomatoes, rice vinegar, fish sauce, garlic, ginger and chili sauce and bring to a boil. Add fish and shitake mushrooms and reduce heat to medium low. Whisk together the cold water and cornstarch. Add cornstarch mixture to soup and stir gently until thickened. Cook for an additional 5-10 minutes or until fish is cooked through. Ladle into bowls and garnish with cilantro. For added heat, top with red chili pepper paste. Serve immediately.

MAKES 2 SERVINGS

MAKES 4 SERVINGS continued on page 8

OREGON HEALTHY LIVING | JUNE 2019

CH I ROP R AC T I C • M A S S AG E • hol i st i c ca r e

HOW TO CHOOSE FISH When selecting fish be sure to look for options that are sustainably harvested or wild caught. Choose fresh over frozen if possible. Look for locally sourced fish.

When purchasing fish, be sure to follow these important rules: Buy from a reputable fishmonger or seafood market.

Don’t be shy. Before purchase, ask to smell the fish first. It should not smell “fishy.” If it does, that means that it is past its peak and you should avoid it.

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If buying a whole fish, look at the eyes. They should be bulging, bright and clear. Look at the scales, they should look shiny and metallic. Look at the gills. They should be fresh looking and bright red in nature.

Touch the fish. Press your finger on the flesh. The flesh should be firm and bounce back.

Look at the skin. Avoid fish that has torn skin or haggard fins.

Both are indicators of rough handling and/or decomposition.

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. . . continued from page 6

PAC I FI C RO CK C O D EN PAPILLOTE Cooking fish in parchment paper (en papillote) is a classic and simple method of steaming the fish to yield fork tender and juicy results.

Any firm fleshed fish such as halibut, cod, tilapia or salmon works extremely well. You can use a variety of ingredients when preparing fish using this method. Add capers, pitted Kalamata olives, chopped fresh or sun-dried tomatoes, and thinly sliced lemons, scallions, carrots, onions or zucchini to the paper packets. Fresh herbs such as thyme, parsley or dill are complementary flavors for the fish.

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OREGON HEALTHY LIVING | JUNE 2019

INGREDIENTS 4 six-ounce rock cod fillets (or your choice of fish) 1/2 lemon, thinly sliced 1 cup fresh tomato (chopped) or 20 cherry tomatoes (halved) 1 tablespoon capers 1 tablespoon olive oil 1 tablespoon dry white wine 3/4 tablespoon fresh thyme, chopped 3/4 tablespoon fresh parsley, chopped Salt and pepper to taste 4 thirteen-inch square parchment papers DIRECTIONS Preheat oven to 400 F. In a small bowl, whisk together olive oil, white wine, thyme and parsley. Place fish in bottom center of parchment paper. Add tomatoes, capers and spice mixture. Fold parchment paper* in half to create a rectangle. On each of the three open edges, make two ½-inch folds or crimp to seal. Be sure to fold it tightly to ensure a good seal; use toothpicks if necessary.

Cook for about 15 minutes in the oven. Carefully unseal the packets before serving.

MAKES 4 SERVINGS 

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Rogue Rowing morning practice on Emigrant Lake in Ashland.

10 OREGON HEALTHY LIVING | JUNE 2019

STORY AARON COOPER PHOTOS DUSTIN PETERS

THE JOURNEY

OF ADULT ROWING

I

n the peaceful stillness of early morning, an eagle soars high above Emigrant Lake. The water’s calm surface is broken only by the rise and brief flight of a trout. Both eagle and trout are looking for their breakfast. The only sound heard is the splashing of oars piercing the otherwise still water, and the heavy breathing of energized rowers as they power their boat through a grueling workout.

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Oh, and the sound of a coach urging on the rowers – all recreational participants who awoke long before sunrise to be here – through a megaphone while directing real-time adjustments to nearly every aspect of their rowing technique.

This is adult rowing at Rogue Rowing, Ashland’s award-winning rowing club.

But in the early morning cold, it may be hard to grasp rowing’s appeal.

“It’s impossible to overstate the impact of outdoor recreation on our mental well-being,” says Perry Collonge, one of the coaches at Rogue Rowing. “Getting outdoors is highly correlated with positive mental health, and many people who like watersports enjoy the speed of rowing versus the relative slowness of canoeing and standup paddle boarding.”

Collonge discovered rowing in college and is now a novice adult coach, in addition to being a licensed family therapist. An avid runner at the time, he was recruited for rowing on campus and found it to be a perfect fit.

Rowing is an excellent activity for anyone who enjoys endurance-based exercise. “It’s a cardio-based, full-body workout that’s also low-impact,” says Collonge. “And, it’s good for those who want to be part of a team, with all members working together and being synchronized. There’s a real team-building experience.”

Rick Brown, executive director of Rogue Rowing, says that while competitive rowers are typically tall, lean and fit, there are plenty of recreational rowers who don’t fit that body type.

“Rowing is something that can be done for a lifetime, and that can be started at any time,” says Brown. “It’s great for both the mind and the body.”

Brown, who also took up rowing in college, competed on Maine’s elite Bates College teams and coached at several prestigious programs before being named Rogue’s executive director in 2015.

While all ages can enjoy recreational rowing, it tends to appeal primarily to those who are empty nesters, because it requires a time commitment. Collonge says that while it’s popular among former runners who can no longer withstand running’s physical pounding, some strength is required to carry the equipment— boats and oars—from the boathouse to the water.

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Once on the water, the practice begins

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OREGON HEALTHY LIVING | JUNE 2019

A typical early morning rowing practice can range in intensity from moderate to strenuous, and lasts from 90 minutes to two hours. Upon arriving at each practice, participants first learn what aspect of rowing they’ll be focusing on, including boat and seat assignments. Coaches will discuss the objective of the day’s workout – it could be enhancing technical skills or focusing on building endurance. Practices usually involve some interval

training, in which rowers speed up and slow down at different times throughout the workout.

Beginning rowers cover shorter distances, but Collonge says that participants can get in shape quickly while learning and are soon covering 3-4 miles in a practice.

Ergometers – those stationary rowing machines seen at gyms – in the club’s boathouse are often used for warmups, and occasionally for full practices on particularly foulweather days.

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

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To compete, or not to compete Rowing is popular as both a recreational and competitive activity. “Everybody comes in with different goals,” says Brown.

“Some come for the competition, some for the fitness, and some for the social aspects.

Beginning rowers can start competing quickly. Brown says many are ready to race at the novice level – open to rowers with a maximum of two years’ experience – in just a couple of months. After two years of novice competition,

racers are required to step up to age bracket competition, a move Brown says is common. “Many who initially had no intention of competing find out that they really enjoy the competition once they give it a try.”

“It’s interesting that as a coach, I can usually tell who is going to be good at rowing when I see them based on their physical build,” says Collonge. “But you can never tell whether someone is going to fall in love with rowing, and that’s really what makes someone want to be really great at it.”

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OREGON HEALTHY LIVING | JUNE 2019

Here’s why rowing is a great fitness option: It enables participants to commune with nature while getting a great full-body, low-impact workout.

“On Emigrant Lake you can see wildlife while being surrounded by rugged snow-capped mountains, so it’s very picturesque,” says Collonge.

“There’s a calmness and stillness in the morning that’s very Zen-like that brings a person into the present, and people fall in love with that.”

Adds Brown, “Rowing is really like nothing else. The challenge of performing the proper technique takes tremendous mental focus and physical effort.”

There’s also a highly social aspect to rowing. Brown says that unlike many elite programs, rowing throughout Southern Oregon is much more of a community recreational activity that promises fun for everyone.

“We’re very inclusive,” says Brown.

“And we try to allow everyone to experience their own journey.” 

ADULT ROWING: WHAT TO KNOW BEFORE YOU GO Rowing has grown in popularity nationwide, as it provides an exceptional high-endurance, low-impact workout. Adult rowing can be both recreational and competitive. Rowers register for scheduled “turnouts,” which are coached practices where instruction focuses on safety, technique and endurance.

GETTING STARTED Clubs like Rogue Rowing offer annual memberships for team participation as well as individual and semi-private instruction. No experience is necessary and beginners aren’t expected to have any specific athletic skills. Most practices take place in the early morning when the water is most calm, it’s less windy and there is no competition from boats or water skiers.

COMPETITION Beginning rowers can start racing at the novice level after just a few months of practice. After two years, competitive rowers are required to race against others within their age bracket. Competitive events are open to all club members, and rowing certification —a series of safety and technical proficiencies—is required for those who want to compete individually or in small teams.

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15

for a better

night's sleep

Simple changes to your bedroom can send you off to dreamland

BY MICAH LEIGH

16 OREGON HEALTHY LIVING | JUNE 2019

T

hough we know it is important to get enough sleep, so many of us struggle to get it. Could making some changes to your sleeping space be the answer?

According to Isabeau Vollhardt, licensed acupuncturist and Chinese medicine practitioner in Ashland, applying certain principles of feng shui in your bedroom can be the answer you are seeking.

FENG SHUI, AN ANCIENT PRACTICE Feng shui is the art of placement using shape, color and arrangement to help people’s energy move more smoothly and easily through any room, according to Isabeau Vollhardt, professor of Chinese Medicine at Southern Oregon University.

Emerging from the Shamanic tradition, people practiced feng shui in ancient China.

Those same principles are taught today in Western culture. The placement of furniture, the use of color and light, de-cluttering the home, all give rise to better energy flow throughout each room. Believers report higher energy levels, financial success and better health, both emotionally and physically.

“Feng shui is the Chinese art of placement,” says Vollhardt. “In our bedrooms, we need to create a safe space that is conducive to good dreams which are important to emotional and physical health. Sleep is so very important. The spirit that resides in the heart does a lot of work at night.”

According to studies done by the National Sleep Foundation, poor sleep is linked to obesity, diabetes, heart disease and stroke, depression, increased accidents and relationship problems. Sleeping well improves mental clarity, concentration and productivity. It is also necessary for athletic performance, a strong immune system and an improved feeling of well-being. Before you schedule a sleep study, Vollhardt suggests you consider making your bedroom as comfortable as possible through feng shui, which literally translates to “wind and water.”

The goal is to create a harmonious environment that supports health and happiness, she says.

Vollhardt offers these tips for making your bedroom a safe and relaxing place:

No water features in the bedroom That means no aquariums, fountains, not even pictures of water.

Make sure the bathroom door is only ajar if necessary. Otherwise, keep it closed. Vollhardt explains that in Chinese medicine, there are five phases to be aware of when defining

the body: fire, earth, wood, metal and water. Fire phase relates to the heart.

During sleep, the ‘spirit’ returns to the heart. The goal is to move the spirit into dream time. Since water puts out fire, a water feature nearby can disrupt the process. (A note about sleep sounds: listening to rainfall or ocean waves in order to relax is perfectly fine because it affects the ear, which relates to a different part of the body system.)

Bed placement Position your bed anywhere other than a western-facing wall. The sun is most intense at setting and will impart energy at a time you should be resting. If a west wall is your only option, hang crystals that will diffract the light in the afternoon and evening. “The best position for the bed is the farthest corner from the door so you can see someone come in before they see you. This creates an atmosphere of safety,” says Vollhardt.

Bed materials Try to sleep on wood frames instead of metal. Going back to the five phases, wood feeds fire, so a wood frame imparts better energy.

movement. The color on the walls, in artwork, in your bedspread, all create movement. Your energy moves when you gravitate toward these colors.”

Avoid clutter Put things where they belong.

Consider using less furniture. Repair any broken objects. “Broken things are not pretty. They represent something that is incomplete and can be a metaphor for something broken in your life,” Vollhardt says.

“The bedroom is the last thing you see at the end of the day and the first thing you see in the morning. What you see should be pleasing to you.

Choose artwork that you love, plants, a mix of metals and wood (just not on the bedframe), and other things that make you feel comfortable.”

Create a zone Sleep away from busy streets and hallways. Play soft music to drown out any noise. Choose any sound that you like and that makes you feel safe. Turn off lights from devices, phones, televisions. Excess light mimics the sun and will give off the same energy as daylight causing confusion in the body. 

Warm colors “Decorate with warm colors that represent fire and wood: all shades of red, pink or coral, and greens from dark to light greenish-yellow,” Vollhardt says. “We want to create JUNE 2019 | OREGON HEALTHY LIVING

17

BY SARAH LEMON

Introduce nuts to more areas of your diet, experts say

W

hen it comes to nuts, there are nearly no nutritional negatives. “There’s really not a bad nut,” says April Church, Asante’s lead registered dietitian.

“They help lower your cholesterol; they’re full of antioxidants.”

A pick-me-up of healthful fats and proteins in a small package, nuts assist with appetite control while preventing heart disease and diabetes.

Also relatively high in fiber for their size, nuts contain a range of vitamins and minerals, sometimes providing the entire recommended daily dose in a single serving.

“If you stick with the serving sizes, it doesn’t really matter which nut you are choosing,” says Sneha Bandi, a clinical registered dietitian and inpatient nutrition therapist at Providence Medford Medical Center.

An average-size handful — approximately 1.5 ounces — constitutes a serving of nuts. How many individual nuts that quantity includes depends on the type and size. Almonds typically number 24 per serving. Walnuts are about half as many.

“I don’t think people realize how small a serving size is,” says Church.

“A little bit goes a long way.”

Boasting slightly different nutritional attributes, almost all nuts share one thing in common: calories. Between 150 and 200 calories are consumed in a serving of raw, unseasoned nuts, making them among the most calorie-dense plantbased foods.

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OREGON HEALTHY LIVING | JUNE 2019

Plant-based diets almost invariably should incorporate nuts, say Church and Bandi. Their high protein content makes them invaluable to anyone who doesn’t consume protein from animal sources, they say. Some nuts, such as almonds, also can boost calcium intake in people whose diet excludes dairy.

“They’re a great cheese replacement,” says Church, adding that many products, including dips and spreads, marketed toward vegans contain nuts.

Nuts also have curried favor amid the low carbohydrate trend. Finely chopped, nuts can make a coating for meat and fish that replaces a typical breading. Ground to a powder, some nuts can make a flour substitute popular in gluten-free baked goods.

“People are using them as a pie crust,” says Church.

An exception to the low carb rule, chestnuts have two to three times the carbohydrates as other nuts and a fraction of the calories, protein and fat.

Yet they are low on the glycemic index, says Bandi, and one of the only nuts, says Church, that contains vitamin C. Unlike most nuts that can be eaten raw, chestnuts must be cooked — either boiled or roasted — beforehand.

Roasting is a widespread way to prepare nuts, but be wary, say Church and Bandi, of nuts with added sugar, salt, oil and other preservatives. Better yet, buy raw nuts in grocery store bulk sections and dry-roast them in your home oven with low calorie, low sodium seasonings.

“Sometimes adding a little bit of lime juice or lemon and then mixing other spices,” says Bandi.

When choosing nut butters, adds Church, verify that the first ingredient is nuts, not oil.

And what about the most popular “nut” processed into butter? Peanuts actually are legumes, although their nutritional profile aligns them with nuts, and their characteristics suggest similar culinary uses. Peanuts, however, pack much more protein than any nut.

Skipping a protein bar or shake in favor of nuts is a sound nutritional and weight loss strategy, says Bandi, who says there’s no optimal time to eat nuts, although they do make good pre- or post-workout snacks. From morning oatmeal to evening salads, nuts can fit into any meal.

“A combination of nuts is always a good idea,” says Bandi. “You can’t go wrong with including them.” 

NUTS TO KNOW ALMOND

MACADAMIA NUT

Originally available only in Hawaii or Australia, these rich nuts with an almost buttery flavor are now widespread. The highestfat nut, macadamias contain more than 21 grams per ounce.

PECAN Perhaps the most widely used and versatile nut, almonds are sold whole, sliced and slivered; blanched; with and without skins. Pulverized, they're also sold as flour for use in baking. Their mildly sweet flavor is concentrated in almond extract, almond paste and marzipan. Low in fat compared with other nuts, almonds are high in protein by comparison and packed with vitamin E.

BRAZIL NUT

This large, elongated nut is native to Brazil and found throughout the Amazonian rain forest. Eating just two of the crunchy, mild flavored nuts will provide a daily dose of selenium and vitamin E.

Native to North America, pecans have a distinct place in American culinary history in a host of traditional Southern dishes. Grown mainly in Georgia and Texas, pecans are sweeter than walnuts, making them a favorite for baking.

Only macadamias are higher in fat per serving.

PINE NUT

Also known as pignoli or piĂąon nuts, these are harvested from pine trees and, although native to the American Southwest, are mostly imported from China and Italy.

Italian pine nuts are longer and more slender than Chinese counterparts. Often toasted or incorporated into pesto, pine nuts provide more than a daily dose of manganese.

CASHEW PISTACHIO

This crescent shaped South American nut is popular in such cuisines as Indian and Thai thanks to Portuguese explorers and traders. A nearly neutral flavor suits cashews to dairy substitutes, and the nut itself is high in copper.

Originating in parts of western Asia and the Middle East, pistachios for American consumption are primarily grown in California. Turkish and Persian varieties are smaller, have darker shells and skins and are more flavorful. Pistachios are high in vitamin B-6.

HAZELNUT WALNUT

Also known as filberts or cobnuts, hazelnuts are famed as an ingredient in Nutella. Edible raw, hazelnuts often are roasted to remove their bitter skins and enhance crunchiness. A significant Oregon crop, hazelnuts are delicious in baked goods, salads and soups and fulfill almost an entire daily dose of manganese.

One of the few nuts still available for sale in its shell, the walnut is relatively high in tannins, making for a slightly bitter, dry taste that complements sweet flavors. Walnuts are high in omega-6 fatty acids compared with other nuts.

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BY CINDY QUICK WILSON

Preparing your psyche and your home for these exotic inhabitants.

F

or months now, your child has begged for a pet. You’re thinking a puppy could be fun, but a kitten might be less trouble. Imagine your surprise when your son says what he really wants is a ball python! But don’t panic. Enthusiasts say that with the right amount of knowledge and dedication, reptiles can be easier to keep than more traditional pets.

Reptile guru Robin Mayorga, owner of Primeval Pets in Medford, cautions parents not to automatically discourage youngsters from wanting an unusual pet just because it gives you the heebiejeebies. “When your kid wants a reptile for a pet, try not to shoot them down just because you hate snakes or lizards.

There is a lot to be learned about taking responsibility for the care and feeding of this kind of a pet. Encourage them to do the research and talk to them about whether or not they are willing to care for the pet now and into the future.”

Consider it a long-term commitment On the plus side, reptiles do have a “cool” factor because not every kid has a bearded dragon as a roommate. They are allergy friendly, require no exercising, bathing, brushing or vaccinating. They are not dependent on personal attention or human affection and won’t suffer separation anxiety if you leave them home alone.

But unfortunately, countless pet reptiles die every year because people buy on impulse, receive little or incorrect information from ill-informed sales staff, and don’t understand that today’s cute little lizard soon grows into a 2-foot-long Godzilla. And, experts say, some of the most popular species are the worst choices for beginners. “The biggest thing I emphasize with kids and parents when they come in the shop,” Mayorga says, “is that you may want this cute little snake or lizard, but these reptiles live a long time so they can be a lifelong commitment in time and money, so are you going to love the pet

20 OREGON HEALTHY LIVING | JUNE 2019

enough to take proper care of it when it’s full grown?”

Though reptiles can be fun to own, they are not for everyone, admits Dr. Glen Winters, a veterinarian with Phoenix Animal Hospital, one of only two clinics in the Rogue Valley that routinely treats exotic pets. “It takes a special person to be able to take care of them. You can't just place them in a cage and forget about them. Reptiles can't tell you when it's time to be fed, or that their litter is dirty like dogs and cats learn to do. Each species requires specific care, which can sometimes be difficult. They are a lot of work, but they can also be very rewarding.”

or hang out in a hoodie pouch.”

For a less interactive pet, she says, chameleons climb all over and change colors, but they are just to watch.

“Unfortunately, they’re high in salmonella, so if you’re handling them or have your hands inside the cage, you have to be diligent about washing your hands before and after anything you do with them.”

Buyer beware

Be cautious about buying a reptile from some of the big box stores, Mayorga warns, because not all sales staff are well-informed about correct feeding and habitat requirements. “People often call Picking the right primeval pet me about pets they buy elsewhere and then they see something’s not right.

You may be considering a water Maybe it’s got its mouth open all the dragon, Russian tortoise, crested gecko or time or has bubbles coming out of its a snake, but Mayorga advises, “Do your nose or has goopy eyes. Those are all research first. One of the most popular signs of infections and that needs to be species is also the one people most taken care of immediately. When that often relinquish, and that’s the bearded happens you also need to know how dragon. They are adorable when they are to disinfect the cage or you will have a little. They are cuddly, personable, you vicious cycle of re-infection.” can put them on a leash and take them Reptiles can be prone to a host of for a walk. But after the first year, your illnesses when not properly cared food cost will go from $5 a week to $45 a for, says Winters. “We most often see week and not everyone wants to put that problems related to an incorrect diet, kind of money into a pet reptile.” wrong environment, wrong temperature Another popular choice, and humidity, and not allowing Mayorga says, is the ball for hibernation. The goal is to python. “They are a keep these animals as close favorite of people to their natural habitat as "These pets are a who sit and play possible, and if they are lot of work, but they video games not, they can suffer from can also be very because they are metabolic ailments. Often rewarding." very docile and animals compensate for content to curl up these problems, so clients Dr. Glen Winters around your neck have no idea they are sick Phoenix Animal Hospital, Medford

until they are extremely ill. It is an unusually good owner that catches these things early.”

When considering a primeval pet, Winters says, “The best advice I can give people is, before adopting, do a lot of research about the specific species.” And, he says, when choosing your pet, look for signs of good health.

“They should be active and show an interest in their surroundings, have clear eyes, good body condition and have no nasal or eye discharge. If they are in the middle of shed, it should not be spotty or have retained shed on body parts.”

Mayorga believes reptiles can make great pets, provided you are well-informed and well prepared.

In her Primeval Pets shop, she educates prospective reptile owners about the immediate and future needs and costs associated with whatever pet they choose.

“I always encourage people to understand what’s required to give them a healthy, happy home.” 

SALMONELLA RISK REQUIRES SAFE HANDLING BY REPTILE PET OWNERS Healthy reptiles and amphibians can carry salmonella and other bacteria that can make people sick.

Here are some ways you can help keep yourself healthy around your pet reptiles and amphibians.

Always wash your hands thoroughly after handling reptiles and amphibians, and anything in the area where they live or roam, such as their habitats, food or equipment.

Reptiles and amphibians are inappropriate for children under the age of 5, in households or school settings.

Children younger than 5 years of age, people with weak immune systems and adults over 65 years of age should not handle or touch amphibians, reptiles or their environments because they are at a higher risk for serious illness and hospitalization from salmonella.

Keep your reptiles and amphibians and their equipment out of your kitchen or anywhere in your home where food is prepared, served or consumed. Never use food-preparation areas to clean reptile and amphibian habitats or anything in their habitats. You should take care of these items outside of your home.

If you clean the habitat in the bathroom, thoroughly clean and disinfect the area right afterward.

Don’t cross-contaminate! You don’t have to touch a reptile or amphibian to get sick from their germs. Be aware that any reptile food such as frozen or live rodents, equipment and materials, including the tank water, can carry salmonella and other germs.

Do not kiss or snuggle with reptiles and amphibians because this will increase your risk of getting sick.

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TRAIL HIKE THURSDAYS: FINDING YOUR MOAI REFLECTIVE JOURNALING

JUNE 11 | 5 - 6:30 P.M. JACKSON WELLSPRINGS, 2253 HIGHWAY 99 N, ASHLAND A workshop to help develop your creative potential and learn tools for exploring and understanding yourself. Class fee is $15, and participants should bring a journal.

CONTACT INFO: 541.482.3776

JUNE 13 | 8:15 A.M. SKYCREST TRAILHEAD AT ENTRANCE AT CATHEDRAL HILLS, GRANTS PASS Looking for someone to hike with? Every Thursday through October Asante Outpatient Rehabilitation Services will be leading a moderate 1-mile trail hike at 8:15 a.m. and an easy ¼-mile trail walk at 9 a.m. Find a community by walking together. (Moai is a Japanese word and concept meaning “meeting for a common purpose.”)

CONTACT INFO: coral.simpson@sharecare.com

Thank You to the participants of the 2019

Rosebud Media hopes your family has a wonderful summer! for more information on the Family Fun Pass, visit

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22 OREGON HEALTHY LIVING | JUNE 2019

FLAVOR MAGIC: HERBS, VINEGARS AND RUBS

JUNE 13 | 5:30 - 8:30 P.M. SOUTHERN OREGON RESEARCH & EXTENSION CENTER, 569 HANLEY ROAD, CENTRAL POINT Harness the flavor power of herbs to enhance your life. Learn to safely create zingy herbal vinegars, dry rubs and flavored oils. Register online for $10.

CONTACT INFO: 541.776.7371

GET YOUR EVENT LISTED! Email crose@rosebudmedia.com with the following information: Event title, date, time, location, contact information, and a brief description including any required fees.

STEPPING OUTSIDE FOR FUN AND FITNESS JUNE 14 | 1 - 3 P.M.

LOWER TABLE ROCK TRAILHEAD, CENTRAL POINT Medford Parks and Recreation hosts moderate hikes intended for those age 50 and over. Instructor Marc Mason will lead the hikes, and he encourages hikers to come with sturdy shoes, water bottles and healthy snacks. This hike is 4.8 miles along Lower Table Rock. The next hike will be a three-hour climb of Roxy Ann Peak on June 21. Participation fee is $8 per hike. CONTACT INFO: 541.774.2400

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

COOKING WITH DEE! JUNE 15

2 - 4 P.M. JOSEPHINE COMMUNITY LIBRARY, 200 N.W. C ST., GRANTS PASS A lively, free cooking demonstration by local plant-based foods expert Dee Puller. Learn how to incorporate fruits and vegetables into delicious meals such as zucchini pad thai or gazpacho soup. Puller will host another demonstration on June 20 at Gooseberries in Grants Pass. Blue Zones Project sponsors the events.

CONTACT INFO: 541.291.7856

PRESCRIPTION KITCHEN

RED, WHITE AND BLUE COLOR FUN RUN/WALK JUNE 15 | 8:30 A.M. | JACKSON

COUNTY EXPO, 1 PENINGER ROAD, CENTRAL POINT Get powdered in patriotic colors as you celebrate Flag Day and veterans. There is a 5K run with a $15 entry fee and a 1-mile walk for $10 fee. Kids 5 and under are free.

This event is a fundraiser for Rogue Valley Veterans & Community Outreach. CONTACT INFO: runsignup.com/race/ OR/CentralPoint/RVVCOWRedWhiteBlueColorFunRunWalk

LONGEST DAY RUN JUNE 18 | 7:30 P.M.

BEAR CREEK PARK, HIGHLAND DR., MEDFORD Race fees vary by registration date, age and membership. Friends of the Animal Shelter in Phoenix receive a percentage of the profits from the event. Refreshments available. CONTACT INFO: racesignup.com/race/OR/Medford/SORLongestDayRun

JUNE 25 | 4 - 5:30 P.M. LA CLINICA WELLNESS CENTER, 730 BIDDLE ROAD, MEDFORD Learn to cook delicious, nutritious food on a budget in the community kitchen at La Clinica Wellness Center. Learn basic cooking skills and build on them.

Instructor Matt Hogge, a family nurse practitioner, will help relate nutritional choices to wellness.

Patients will meet as a group and will have the opportunity to ask health and nutrition questions.

Offered in English. To register, call ahead to RSVP and determine class fee which is based on a sliding scale and/or insurance co-pay. Additional classes offered on Tuesdays. CONTACT INFO: 541.535.6239

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