Oregon Healthy Living - February 2016

FEBRUARY 2016 | VOL. 9 — ISSUE 2

CARDIO FIT AND

FUNCTIONAL

PLUS

Kettlebells maximize training

How to have “the talk” with your child Relaxing hydrotherapy Pomegranate power

0208HE00A00.indd 1

O regOn H ealtHy l iving . cOm

1/27/2016 11:26:52 AM

2

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 2

1/27/2016 11:26:54 AM

Table of Contents FEBRUARY 2016 | VOLUME 9, ISSUE 2

FITNESS

PAMPER

FOOD

NATURAL

HEALTH

Talking Naturally: How to discuss puberty and beyond Strength in Motion: Kettlebell workouts

5

Bathing Bliss: Hydrotherapy

12

Potent Pomegranate: Juicy fruit’s antioxidant punch

15

Making Connections: Reflexology for relief

18

20

Heart Health & Hormones: Post-menopause risks

11

CALENDAR

Local Events Calendar: Find out what’s happening in your community

22

February 8, 2016 • Oregon Healthy Living 3

0208HE00A00.indd 3

1/27/2016 11:28:06 AM

The editor’s desk

ADVERTISER INDEX

Who doesn’t want to get strong and lean in less time?

Fitness professionals have been extoling the benefits of the simple kettlebell as a workout that gets functional results and takes up a lot less room than a treadmill. Next month we will ask local stylists how to keep hair healthy. Which styling products, tools and processes are the worst offenders or best fixes? Look for some answers next month!

Abdill Career College ............. 21 Ashland Food Co-op ............. 11 Grins4Kidz............................... 4 Katzen Orthodontics ............... 14 Medford Food Co-op ............. 10 Medical Eye Center ................ 17

crose@mailtribune.com

Medicap Pharmacy .................. 9

On The Cover

Mt. Ashland ............................. 9

Peter Wolf of Medford finds happiness in expressing himself through physical movement. A personal trainer and martial arts instructor for many years, he began training with kettlebells in 2009. His two favorite moves with kettlebells are the Russian Kettlebell Swing and the Turkish Get-Up. CARDIO FIT AND FUNCTIONAL One of Wolf’s personal goals this year is to compete in the Tactical Strength Challenge in April. The challenge includes a category for kettlebell snatch repetitions. “Consistency over intensity” is one of his mottos for himself and his students.

“Fitness can prepare you to deal with the biggest stresses of life and may also be an enjoyable, lifelong practice,” he encourages. Photo by David Gibb.

FEBRUARY 2016 | VOL. 9 — ISSUE 2

PLUS

Kettlebells maximize training

How to have “the talk” with your child Relaxing hydrotherapy Pomegranate power

Oregon Retina Center .............. 7 Rogue Valley Physicians.......... 24 Sherm’s Food 4 Less ................. 2 Shop’n Kart............................ 21 Southern Oregon

O regOnH ealtHy l iving . cOm

STAFF EDITOR: Cheryl P. Rose

ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHERS: David Gibb

CONTRIBUTING WRITERS: Cathleen Cole Rebecca Scott Cindy Quick Wilson

Foot & Ankle .......................... 23 Ventana Wellness ..................... 3 Oregon Healthy Living Magazine is published by the Southern Oregon Media Group Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4411 To advertise: 541.776.4422 Submissions and feedback: crose@mailtribune.com

DELIVER YOUR MESSAGE

BY TARGETING THOSE WHO MATTER MA MOST. MOST to the RIGHT CUSTOMERS

By TargeTing Those Who MaTTer MosT

Female with children

Digital Solutions

Amplify your message and your extendreach. your reach. targeted our message and extend With With targeted display advertising, your business can micro-target customers vertising, your business can micro-target customers by age, gender,zip income, code, and more! nder, income, code,zipand more!

within 20 miles

searched for dental care

Call 541.776.4378 & find out how we can get you on target!

4 Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 4

1/27/2016 11:28:11 AM

FITNESS

Kettlebell workouts are short, sweet and very effective TEXT BY CINDY QUICK WILSON PHOTOS BY DAVID GIBB

S

eemingly graceless and clumsy in design, these cannonballs with handles use weight, momentum and leverage to provide a low impact, aerobic, total body workout in under an hour. Because kettlebell exercises require the use of multiple joints in movements that engage all the larger muscles of the body, they tend to burn calories faster than isolation moves that focus on one muscle. Kettlebell routines target all aspects of fitness, including strength, endurance and power.

A WH OLE GYM IN O HAN NE DLE

Kettlebell instructor Peter Wolf

February 8, 2016 • Oregon Healthy Living 5

0208HE00A00.indd 5

1/27/2016 11:28:20 AM

FITNESS

“A kettlebell workout has the most bang for the buck in terms of time spent,” says Peter Wolf, a kettlebell expert who teaches fitness classes at Crossfit Potential in Talent. “It provides the most benefits compared with any other exercise style. Some people like to say, ‘It’s a whole gym in one handle.’ If your goals are more general fitness and strength, kettlebells are a great way to go.”

Kettlebells are compact, inexpensive, virtually indestructible and can be used anywhere.

Dynamic routines are anything but boring and range from beginner levels to more advanced abilities. So effective are these workouts, they are increasingly utilized in sports conditioning, martial arts and for achieving functional fitness.

Shorter workouts, better results

Although we love being fit, most of us don’t want to spend hours in the gym. The appeal of the kettlebell workout is that it can be short and very effective. “Traditional strength training can be time consuming,” Wolf admits. “It requires a lot of the time in the gym doing multiple sets with a lot of different equipment. It can also be very stressful on joints and ligaments because of the repetitions. With kettlebells, you don’t need a lot of time, space or equipment.”

The workouts use full-body movements consisting of swinging, lifting and balancing weighted kettlebells, which generate fat-burning, aerobic exertion. Unlike most strength training, which isolates single muscle groups and requires quick bursts of energy, the constant full-body motion of kettlebell training achieves an effective cardio workout at the same time. Stabilizing the weights while pressing them overhead, doing squats and other fullrange motions are what improve flexibility, strength and balance.

The lean and sleek kettlebell physique

Wolf says that unlike traditional bodybuilding exercises which use repetitive movements to increase the size of a particular muscle, “Kettlebells work the whole body, using a lot of legs and a lot of core strength. It’s your body against the bell, so in that way, you don’t need a certain weight for your biceps, or another weight for the shoulders or legs.”

For many fitness enthusiasts, the lean, fit, kettlebell physique has replaced the desire for the more musclebound bodybuilder shape. While the Arnold-esque build may be impressive, most athletes recognize that bulky muscles are more hindrance than help when it comes to speed, agility and endurance. “Kettlebells definitely increase strength without the bulk,” Wolf confirms. “The reason for that is the ballistic nature of the swing. You’re stimulating your connective tissues as you’re

6

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 6

1/27/2016 11:28:34 AM

FITNESS

using them to stretch and recoil. They can make you strong, but you don’t get the mass.”

Not just for men anymore

These strange-looking cast iron balls with handles originated in Russia in the 1700s where they were first used as counterweights on farm equipment.

Russian field workers soon realized that handling them improved their physical conditioning. Popularity grew for this unusual form of strength training, and by the 1940s, kettlebell lifting became Russia’s national sport. The Russian Olympic team, from figure skaters to deadlifters, has incorporated their use into their training regimen.

Though it may have been buff and burley men who popularized these devices, Wolf says that judging by his classes, women have definitely embraced the kettlebell workout, not only for fitness, but for the added benefit of weight loss.

Jacksonville resident Kyleen Brodie struggled to control her weight while working at a local bakery. “I didn’t want to do a crash diet,” she said. “I wanted to do something where I could get healthy and strong.” Dissatisfied with her gym workouts, she lacked the overall fitness and endurance to keep up with her husband, who is an avid backpacker. “I felt good about going to the gym, but after spending a half-hour on the elliptical machine, I never saw any real results. We do some crazy backpacking trips and I wanted to be able to enjoy those 20-mile hikes. That’s when I started talking to Peter about kettlebells.”

Brodie’s focus going into it was core, stability and increasing strength, along with the weight loss. “We also talked about nutrition, and once you start working out and seeing the effects, it makes you a lot more conscious about what you eat, so I did change my eating habits, but it wasn’t anything drastic.”

That was five years ago. Since then, Brodie has lost 25 pounds. “Now my level of fitness has improved, my self-confidence and my entire outlook on what I’m capable of doing has also.” Brodie is now six-months pregnant. “I feel great and I will continue my workouts through the whole pregnancy,” she says. “It has really strengthened my core and improved my stability, plus I’m still gaining strength.”

continued on page 8

February 8, 2016 • Oregon Healthy Living 7

0208HE00A00.indd 7

1/27/2016 11:28:49 AM

FITNESS

continued from page 7 For women who are fearful of adding bulk by overdeveloping muscles with strength training, kettlebells produce a lean and defined look that projects confidence, robust health and fitness. Danielle Reynolds wanted that look for her upcoming wedding day. “I started out training a year before my wedding because I wanted to get the extra weight off and look better,” she says. She admits to her old-school thinking about workouts using exercise machines, free weights and cardio equipment before she tried kettle bells, but that has all changed. “During my training with Peter, I lost 30 pounds and have kept it off, and my body fat took a huge drop,” she says. “I started out with about 38 percent body fat and now I’m down to 25 percent. I love the efficiency of the full-body workout you can do in such a short amount of time.”

In addition to improving her strength, stamina, and flexibility, Reynolds appreciates the kettlebells’ versatility.

“What’s so cool about it is that in our class, I’m the youngest at 29 and then there’s a lady who is 65 and we do the same workout. There is a whole variety of us as far as age, shape and ability, and we all get a good workout. It’s awesome.”

Learn before you lift

Wolf says that while he would never discourage anyone from coming to the gym, a kettlebell workout is something you can do at home with a minimum of time and space and still get great results. “I would say though, unless you have an athletic background or experience with explosive lifting, like with martial arts or yoga, it’s best if you can get some handson training in the beginning. Some of the moves require specific techniques to do them correctly.”

Although many how-to videos are readily available online and on DVD, Wolf cautions that not all videos demonstrate the correct form and techniques, so the beginner may not get the best introduction to the kettlebell experience. “For instance, for someone watching a video of the kettlebell swing, you might assume that the arms are lifting the bell up, that the swing is coming from the upper body but, done correctly, the swing is actually emphasizing the lower part of the body-driven movement.” In the beginning, he says, it’s worth getting an expert’s opinion about which videos are best or ideally, getting some class time or one-on-one instruction

continued on page 10 8

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 8

1/27/2016 11:39:54 AM

FITNESS

BEFORE YOU BEGIN…

Intense workouts require intense focus so if you’re considering using kettlebells for the first time, experts suggest the following in order to avoid any possible dangers associated with kettlebell training. Check with your doctor first to make sure this type of exercise is appropriate for you.

• Look for a credentialed kettlebell trainer.

Whether you plan to workout at home or take a class, learning proper form and technique can prevent injury and improve results.

Contact a local gym or check with a fitness association such as the Register of Kettlebell Professionals, the International Kettlebell and Fitness Federation, or the American Council on Exercise for recommendations.

• Plan your workout space based on your height plus one foot. A 6-foot man needs a clear 7-foot by 7-foot space to allow for the length of his kettlebell in full-swing. A swooping bell can do as much damage as a wrecking ball to other equipment, walls or furniture.

• Plan your workout according to your ability. Match the length and difficulty level of your routine to your level of fitness. Start with a lighter-weight kettlebell when learning the basic movement patterns, then increase to a heavier weight as your confidence and control improve. Muscle fatigue can cause loss of control, resulting in injury. The high energy-burn of kettlebell training makes longer workouts unnecessary, so twenty minutes to a half-hour is adequate. Don’t skip proper warm up-and cool-downs.

• Stay focused during your workout. The potential danger of losing control of the bell or stopping in mid-swing can create an intense pull, and possibly even tear, a shoulder muscle attachment, or cause damage to your surroundings. Plan your workout time to minimize possible distractions.

February 8, 2016 • Oregon Healthy Living 9

0208HE00A00.indd 9

1/27/2016 11:33:06 AM

FITNESS

“If your goals are more general fitness and strength, kettlebells are a great way to go.”

— Peter Wolf, exercise specialist

continued from page 8 with a qualified trainer to avoid injuries or learning bad habits. “An instructor can work on special exercises to improve grip strength to avoid irritation or injury. Another risk is trying to do too much too soon,” he says.

Experts advise new users to proceed with caution when lifting kettlebells overhead, and to develop an awareness of your strength and your ability to control the weight. One slip or drop can mean injury as the weighted part is very close to the head and shoulders.

Wolf agrees, “It’s important to stay focused during workouts and not get distracted, even more so than if you were working out with machines or even dumbbells which can be more easily controlled.”

Although there are scales online to help determine the correct weight to start with, Wolf recommends working with an experienced instructor to make this determination initially. “The starting weight for men, generally, is 35 pounds, and generally for women, is 18 pounds.

But these weights are only if you don’t have any restrictions or previous injuries.

If you’re an experienced lifter and you have some weight training experience, it’s very likely you can work with a heavier bell safely, but you would want to have the basic skill set first. Then you can work the weight up from there.” For additional information on kettlebells, Wolf suggests visiting www.strongfirst.com.

When it comes to working out, who doesn’t want to spend less time getting more fit? “It’s easy to talk yourself out of going to the gym when you know you’re going to have to spend hours there,” Brodie says, “but with kettlebells you can accomplish more in a half-hour than what would take an hour or more with other workout methods.”

10

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 10

1/27/2016 11:33:14 AM

Women’s Hormones Impact Heart Health

H

TEXT BY REBECCA SCOTT

ormones are chemical communicators which carry messages throughout the body so it functions normally and remains balanced. Research has shown that the hormone estrogen in particular aids the female body in a variety of ways, which include increasing HDL (good) cholesterol, lowering LDL (bad) cholesterol and relaxing blood vessels so blood flow increases. However, these benefits lessen after menopause, putting postmenopausal woman at a greater risk for heart disease.

HEALTH

Because women lose estrogen’s benefits after menopause, it is important be aware of what can increase your chances of heart disease. “Risk factors unique to women include menopause, hysterectomy, oral contraceptives and complications of pregnancy,” says Melissa Gunasekera, a cardiovascular disease specialist at Providence Medford Medical Center. “Risk factors women have in common with men include advanced age, family history of coronary heart disease, high cholesterol and other lifestyle factors such as smoking, obesity, excess alcohol use and a sedentary lifestyle.”

One method used to counteract estrogen loss after menopause and help fight heart disease is hormone replacement therapy. Before additional research was completed, hormone replacement therapy was prescribed for primary and secondary prevention of coronary artery disease. At the time, the accepted thought was that the drop in estrogen due to menopause was partly responsible for an increased risk of heart disease in postmenopausal women. It made sense that supplementing lost estrogen through hormone replacement therapy would potentially improve heart health. “More recent studies demonstrate estrogen hormone replacement may harm us, so it’s no longer recommended as prevention for cardiovascular disease,” says Gunasekera.

However, hormone replacement therapy offers some benefits, such as preventing osteoporosis and reducing the risk of colon cancer. Hormone replacement therapy can be used to treat menopausal problems in the shortterm, but long-term use is discouraged because the risk of heart attack, stroke and breast cancer increase the longer it’s used. “Research on hormones and its effects on the heart is an ongoing and evolving investigation,” according to Gunasekera.

February 8, 2016 • Oregon Healthy Living 11

0208HE00A00.indd 11

1/27/2016 11:29:06 AM

PAMPER

Healing Waters Float spas and hydrotherapy baths can ease physical and emotional pain TEXT BY CATHLEEN COLE

W

ater – hot, cold, steamed, iced, infused with oils or minerals – has been used for centuries as a way to relieve pain and bring health back to an aching body. Relaxing and healing the physical body can also give emotional comfort.

Floating peacefully

At SO Float Spa in Medford, clients shut out the world in a sound-proof tank filled with heated water 12 inches in depth and 1,000 pounds of Epsom salts. “It makes you completely buoyant,” says Meri Schneider, float facilitator. The spa offers 60-minute and 90-minute floats in a private room, so clients can choose to float in bathing suits, or not. Schneider

12

recommends the 90-minute float because “it takes time for your brain to turn off.” It’s the last 45 minutes, she says, when the deepest state of relaxation comes. “Everybody has a very different experience,” says the mother of four teenagers. “I go in there just because it’s quiet.”

Floating in the tranquil, dark tank offers weightlessness, so there are no sore pressure points on the body. Sensory deprivation allows the mind to calm down and the body to

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 12

1/27/2016 11:29:44 AM

PAMPER

An immersive experience at SO Float Spas. Provided photo.

relax. Schneider says some float clients are undergoing cancer treatment and others have fibromyalgia pain. The floating makes them feel better. The float facilitator has a friend with attention deficit/hyperactivity disorder who doesn’t take medication for her condition and likes to use the float spa. “It slows her mind down,” Schneider says.

Safety and cleanliness are priorities at the spa, according to Schneider. Even though Epsom salt is an antimicrobial, the tanks are cleaned between each float with hydrogen peroxide and the water is run through a UV filter for 20 minutes. “It’s much cleaner than a pool or hot tub standards,” she says. If a

client needs something, an attendant is always out of the way but nearby.

Before a float, clients should eat a light meal so they won’t be distracted by hunger. Don’t float within 48 hours of dying hair, since the dye might come out in the water. Clients should avoid shaving the day of their float, since salt can irritate small cuts. Because salt pulls excess water out of the body, it’s important to hydrate after a float.

“We’re 70 percent water,” Schneider says, “so it makes sense our bodies would respond to it.”

continuted on page 14

HOW DO YOU LIKE YOUR WATER? Hydrotherapy is the use of water for restoring, maintaining and regulating health. A naturopathic healing remedy, spas, hot springs and bathhouses have been used for health purposes by different cultures for thousands of years.

Seawater treatments - Seawater and seaweed treatments are considered therapeutic because of the high levels of minerals, particularly iodine, found in the ocean. The treatment relaxes, cleanses and tones the body.

High-powered jets - Jets direct hot or cold water at a part of the body to increase organ function and circulation.

Steam rooms - Steam rooms are heated to high temperatures and filled with steamy, humid air. Steam helps the body release impurities and relieve water retention by inducing sweating.

Hot baths - Immersing most or all of the body in water heated to temperatures of about 100 degrees Fahrenheit can reduce symptoms of arthritis and relax tight and sore muscles. The heat dilates blood vessels, increasing blood flow and sending it to the skin and muscles.

Cold baths - Cold water stimulates the body by constricting blood vessels and restricting blood flow to slow inflammation. It also sends blood towards the internal organs to make them function more efficiently.

0208HE00A00.indd 13

Saunas – Saunas are like steam rooms but are dry rather than humid. They also induce sweating to detoxify and relax the body.

Whirlpool baths - Immersing the body in a pressurized bubble bath alleviates stress, heals skin sores and infected wounds and can be helpful with burns.

February 8, 2016 • Oregon Healthy Living 13

1/27/2016 11:29:58 AM

PAMPER

continuted from page 13

Soothing baths

Several types of hydrotherapy baths are offered at The Blue Giraffe Day Spa Salon in Ashland. The seaweed bath is detoxifying. The aromatherapy bath is rejuvenating. The tranquility bath, with essential oils and flower extracts, relaxes the mind and body as it softens and hydrates the skin. Pampered by spa attendants, clients soak up the water and the luxurious atmosphere. “They come to the spa for the experience,” says JoAnne DeRoo, manager of The Blue Giraffe.

The tub and jets are sanitized after each service. Clients can call for an attendant’s help at any time. “Safety and sanitation are foremost,” DeRoo says.

Before going, clients should know if they are allergic to any aromatherapy oils and take their own grooming tools. Robes, towels and drinking water are provided.

“It’s very important to stay hydrated,” DeRoo says.

14

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 14

1/27/2016 11:30:04 AM

The Power of

Pomegranate

FOOD

The passionate fruit with a plethora of health advantages

TEXT BY REBECCA SCOTT

T

hink outside the red and heartshaped box of candy. Put down the chocolates and surprise your sweetheart with the superfood of love: pomegranates. As intact seeds or juice, pomegranates add a healthy flourish to your daily meals.

Popular throughout history

One of the oldest known fruits, pomegranates are rich in nutrients and antioxidants. Many cultures revere it as a symbol of health, fertility and eternal life. “Pomegranate is a fruitbearing tree that grows in various parts of the world, such as the Mediterranean region, Southeast Asia, Arizona and California,” says Christine Briel-Smith, lead clinical dietitian at Providence Medford Medical Center. “It has been used to treat a variety of ailments for thousands of years, as noted in historical writings as far back as 1500 B.C.”

February 8, 2016 • Oregon Healthy Living 15

0208HE00A00.indd 15

1/27/2016 11:30:15 AM

FOOD

HOW TO PROPERLY CUT POMEGRANATES • Cut the crown (protruding blossom end) off, removing with it some of the yellow pith. Be careful not to pierce the seeds inside.

• Lightly score the skin in quarters from stem to crown.

• Immerse the pomegranate in a bowl of cold water. Soak for five minutes.

• Hold the fruit underwater and break sections apart with your fingers, separating the seeds from the membrane. The seeds will sink to the bottom of the bowl.

• Discard the skin and membranes.

• Drain the seeds and dry on paper towels.

“Pomegranates are known to lower cholesterol, blood pressure and the chance of heart attack.”

— Rachel Chastain, produce assistant manager at Ashland Food Co-op

Some things never change, because pomegranates are still held in high regard today whether used in cooking, baking or in smoothies. “Pomegranates are known to lower cholesterol, blood pressure and the chance of heart attack,” says Rachel Chastain, produce assistant manager at Ashland Food Co-op.

Pomegranates are also rich in vitamin C. “An average size pomegranate supplies around half of the daily vitamin C requirement for an adult,” says Briel-Smith.

Superfood, super fruit

“Pomegranates are also a potent antioxidant,” says Chastain.

“There are reputed to be more antioxidants in pomegranates than in blueberries, cranberries, red wine or green tea.”

The term antioxidant is tossed around a lot these days, but what exactly are antioxidants and why are they good for you?

Antioxidants naturally occur in raw vegetables and fruits, such as pomegranates. “Antioxidants slow down, or in some cases, prevent our molecules from oxidizing and creating free radicals,” explains Chastain. “Free radicals can cause all kinds

16

of problems, such as cell damage and improper cell division, which can lead to cancer and other major problems.”

Pomegranates quickly reached superfood status in western cultures. “Pomegranates are known as superfoods because of the many healing properties they have,” says Chastain.

Research shows pomegranates contain powerful anti-cancer and immune-supporting effects.

Pomegranates also make an effective mouthwash. “Rinsing the mouth twice daily with pomegranate extract mouthwash helps reduce dental plaque,” notes Briel-Smith, “An application of pomegranate extract gel to the gums may help reduce oral fungal infections.”

Just juice it

Pomegranates aid overall health, but make a mess in the kitchen. If red juice and seeds spilling everywhere isn’t your idea of an easy snack, a few tips and tricks easily eliminate the mess and hassle. But if harvesting seeds isn’t your cup of tea, then set down the knife and grab a glass instead. Pomegranate

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 16

1/27/2016 11:30:21 AM

FOOD juice has the same benefits as those ruby red seeds. “Raw fruits and vegetables all contain enzymes which are essential to the healthy functioning of our bodies, so eating the fruit or drinking fresh, unpasteurized raw juice is the best,” says Chastain.

Research continually demonstrates the pomegranate’s perks.

“Research has shown drinking pomegranate juice daily in the amount of 30-200 milliliters significantly lowers blood pressure,” says Briel-Smith. “A 2013 study showed possible benefits for improving memory in older people experiencing age-related memory decline.” Results from the study showed improved brain activity and memory for individuals who drank eight ounces of pomegranate juice a day. The polyphenols in pomegranate juice increased blood flow to the brain when doing memory-based tasks.

While pomegranates are generally safe, some individuals suffer reactions because of a toxic substance in pomegranate root and stems which make those parts unsafe to consume.

As with adding any new supplement or extract to your diet, consult with a physician first. Pomegranate can interact with some medications. There is a risk for low blood pressure when taken in conjunction with other herbs or supplements which lower blood pressure, such as ginger or turmeric.

Powerful pomegranates

Ditch the candy. Shelve the wine. Toast the evening with a glass of pomegranate juice.

Munch on a salad sprinkled with antioxidantrich crimson seeds. Celebrate the holiday of love with the heart-healthy pomegranate.

February 8, 2016 • Oregon Healthy Living 17

0208HE00A00.indd 17

1/27/2016 11:30:26 AM

NATURAL

When the Toe Bone

is Connected to the Neck Bone Reflexology benefits

TEXT BY CINDY QUICK WILSON

R

eflexology uses the application of pressure to specific areas of the feet, hands and ears to influence desired changes in health. Using charts as guides, pressure points that correspond to all parts of the body, the glands, organs and body structure, can be used to reduce pain, positively influence anxiety and depression, and improve relaxation and sleep patterns.

Reflexologists are trained in techniques that, by applying pressure to specific areas, are thought to release tensions and blockages which inhibit the free flow of energy.

“When something is going on in the body, there’s always an emotional component,” explains reflexologist Jill Fox. A practitioner for 16 years, Fox was trained through the International Institute of Reflexology and now teaches reflexology courses in Medford. “For example, if a person has a headache, you wouldn’t just concentrate on the area of the feet that affects the head, which would be the toes, because the headache can be caused by a number of different things like misalignment, constipation, hormonal imbalance, or it can be in the jaw. Because of that, I work all the reflexes in the

18

foot or the hand in order to move those blocks and stimulate the energy. When the mind, body and emotions come into balance, they can assist the body in it’s own healing process.”

The theory behind reflexology is that different areas of the feet correspond to certain areas of the body. For instance, reflexing the toes influences the head and neck area. The insides of the feet correlate to the spine. The area underneath the toes corresponds to the chest, and the thinnest part of the foot, usually found towards its center, is known as the waist line. These are just some of the zones. “There are different charts of which areas of the feet correlate to areas of the body,” Fox says, “but because there is some variation, they are only used as a general guide.”

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 18

1/27/2016 11:30:31 AM

NATURAL

SAMPLE FOOT REFLEXOLOGY CHART

The human foot is a masterpiece

Thumb walking is the basic technique used in reflexology where the thumb acts like a small lever applying steady pressure to fine reflex areas. There are over 7,200 nerve endings in each foot, Fox says, so although hands and sometimes the ears are reflexed, the feet are more sensitive and easiest to work on. “The foot is important because 98 percent of the body is being carried on 2 percent, so right there you can see how amazing your feet are,” she says. “Our feet hold one-fourth of all the bones in the body while the hands hold another quarter, which is why they are the focus of the session.”

When clients meet with Lila Spiritwalker, a reflexologist and massage therapist with Gervais Day Spa in Medford, she provides an environment of total relaxation, from the soothing background music and heated bed to the warm foot soak. “We talk about what’s going on with your body, your health, and then proceed with the treatment.”

The session can affect all parts of the body, she notes, the structure, including bones, the organs, the tissue, the blood and ligaments, but may have more of an indirect influence on the actual healing process. “If you have a herniated disc that’s causing headaches, reflexology will increase your relaxation but it’s not going to fix the herniated disc. On the other hand, if your back problem is more muscle soreness, reflexology will definitely help that. Overall, these sessions affect the central

nervous system which can influence your rest and relaxation, your serotonin levels and reduce stress.”

The importance of stress reduction

The Mayo Clinic reports that studies funded by the National Cancer Institute and the National Institutes of Health indicate that reflexology may reduce pain and psychological symptoms, such as anxiety and depression, and enhance relaxation and sleep. Studies also show that reflexology may have benefits for people with cancer, but some concerns have been expressed by medical professionals that treating potentially serious illnesses with reflexology could delay the seeking of appropriate medical treatment. Fox says, “It’s not our job to diagnose exactly what’s going on because there can be so many different reasons. Legally, a reflexologist does not diagnose, prescribe or treat our clients. If I can just get people to fully relax for the duration of the session, that’s huge.”

Many health care professionals now recognize that stress can negatively impact well-being. Spiritwalker says reflexology reduces stress by helping the body, mind and spirit to relax and recover a natural balance. “Taking time for relaxation can improve your health and sense of wellbeing,” she says. “We live in a very busy, stressful, crazy world, so when you take an hour for a reflexology treatment once a month or so, it allows your body to come back to that place of balance. It can make a real difference.”

February 8, 2016 • Oregon Healthy Living 19

0208HE00A00.indd 19

1/27/2016 11:30:35 AM

HEALTH

“The Talk” has become

“The Continuing Conversation” Teaching your children about sex is an ongoing part of parenting

TEXT BY CATHLEEN COLE

R

emember “The Talk” – that foreboding event when your mom or dad told you about “the birds and the bees” when you reached puberty? That was then; this is now. Talking with your children about sex isn’t a one-time event. It’s an ongoing part of parenting.

A normal and natural process

An important step toward supporting healthy development in a child is to recognize that sexual development is a normal and natural process, according to Karen O’Dougherty, founder of Ashland-based Body Basics and Beyond, a body confidence and awareness education program for girls. “We are all born as sexual beings with the intention to gradually evolve into our sexuality as we mature both physically and mentally,” she says. “Knowing that this is supposed to happen and not being afraid of it is a major step in supporting a child’s sexual development.”

One of the best things a parent can do to support the healthy sexual development of a child is to turn toward the topic rather than away from it and get prepared, O’Dougherty advises. First, decide if some personal work may be necessary for you to do around your own sexual development as a child.

20

“We have a tendency to parent from wounded places within our own inner child in ways that are not healthy,” she says.

“Work to heal those wounds.”

Know what is happening as your child sexually develops and what to anticipate long before she or he starts. “Girls are beginning to mature physically earlier than ever,” O’Dougherty says. “It is becoming more common for girls to begin developing at ages 8 to10. Educate yourself on puberty, sexual anatomy and reproduction. We have learned so much about these topics since you first learned about them. Get current and informed. This will help you feel confident.”

You are your child’s role model. Get comfortable with the information. See it all as normal and healthy. Normalizing sexual development eases fear of change in children.

It’s a penis, not a pee pee

Talking about your child’s sexuality starts when he or she starts learning to talk. Don’t call physiological parts nicknames, advises Lori Conners, a certified pediatric nurse practitioner with Providence Medical Group Eagle Point Pediatrics in Eagle Point. Call genitals by their actual names.

“It starts when they’re infants,” she says. In early childhood, children notice the difference between boys and girls and that they have some different body parts.

Talking about sexual development should come before puberty, Conners emphasizes. “Tell them how their bodies are going to change and that it’s normal,” she says. And if they bring up the subject, drop what you’re doing and talk with

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 20

1/27/2016 11:30:49 AM

HEALTH them. “Take advantage of those moments,” she says. “Let them know you’re glad they came to you.”

Conners recommends being honest and direct with information, but your response needs to be age-appropriate. “If you’re not sure, contact your child’s pediatrician or healthcare provider,” she advises.

Children need accurate information, Conners confirms, and if you don’t know the answer to your child’s question, then research it together. “It’s important for parents to remember that sexuality and relationships are so important and a necessary part of human development.”

“The Talk” vs. “The Conversation”

“‘The Talk’ doesn’t exist anymore,” O’Dougherty confirms. “‘The Talk’ was loaded. It was an unnatural, ineffective, awkward, embarrassing and forced situation where both child and parent were relieved when it was over. No more one-time downloads. The first time your child asks you a question related to sex and sexuality ‘The Conversation’ has begun.”

There is no particular age that the conversation will start, O’Dougherty says.

It will likely begin by a question being asked or in response to something your child has observed with yours or his or her body. “Hopefully it will be a lifelong conversation,” she says.

“THE CONVERSATION” TIPS Karen O’Dougherty, founder of Ashland-based Body Basics and Beyond, offers tips about how to talk with your child about sexual development.

• The conversation has the same energy around it as if you were having a conversation about what makes a flower bloom. Basically none. Keep doing whatever it is you are doing to have the conversation fold into and out of everyday life with ease. This normalizes the subject.

• Match his or her curiosity. Be curious together. If you don’t know the answer, say that. Then find out together. Have books ready as references.

• Follow his or her level of interest in knowing. Notice when he or she is done talking about it. Don’t give too much information or over-answer the question.

• If you decide to bring a topic to him or her, be aware of the timing and location. Is he or she tired or hungry? Are you in private? Can you figure out a physical activity to do together while having a brief chat?

• Keep it light. Laugh together. Acknowledge that it may be gross. Get on his or her level with it. Don’t push for any outcome other than normal, comfortable and easy. That will let him or her know you are available and open to questions.

CHECK IT OUT

“The Care & Keeping of You 1: The Body Book for Younger Girls” (American Girl Library) by Valorie Schaefer “The Care & Keeping of You 2: The Body Book for Older Girls” (American Girl Library) by Cara Natterson “The Boy’s Body Book: Everything You Need to Know for Growing Up YOU” by Kelli Dunham For further information on this topic and many more, search the American Academy of Pediatrics’ website at healthychildren.org.

February 8, 2016 • Oregon Healthy Living 21

0208HE00A00.indd 21

1/27/2016 11:31:32 AM

FEBRUARY

EVENTS CALENDAR

GET LISTED!

11

Simply email crose@mailtribune.com and include the following information: Event title, date, time, location, contact information and a brief description including any required fees.

RETURNING TO OUR ROOTS: HEALING THROUGH NATURE SERIES 5:30 P.M. TO 6:30 P.M. • COYOTE TRAILS NATURE CENTER, 2931 S. PACIFIC HIGHWAY., MEDFORD CONTACT INFO: 541.282.8577 or office@coyotetrails.com For ages 18 and older. Learn skills for taking charge of your life and making good choices for personal growth during difficult times. Nature is the perfect backdrop for learning self-awareness skills. Fee: $80 for the eightclass series. See details and register at CoyoteTrails.org.

DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR?

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

10

TH

PILLOWCASE PROJECT 3:30 P.M. TO 4:30 P.M. • GOLD HILL BRANCH LIBRARY, 202 DARDANELLES ST. CONTACT INFO: 541.855.1994 Learn about personal and family preparedness, including hazards and how to stay safe during emergencies. A preparedness education program for children ages 8-11put on by the American Red Cross.

Limit of 25 children. Please call the library to register.

We want to know:

What’s in your

GYM BAG?

What are your must-have items when working out at the gym? Is there a new piece of tech that you just can’t live without? How about your favorite after-workout snack?

Got an especially helpful hygiene item? Let us know how to pack the best gym bag possible and your ideas may be featured in Oregon Healthy Living.

22

TH

13

TH

FAMILY ART DAY 12 P.M. TO 2 P.M. • ROGUE GALLERY & ART CENTER, 40 SOUTH BARTLETT ST., MEDFORD CONTACT INFO: 541.772.8118 or www.roguegallery.org The Rogue Gallery & Art Center is a great family destination with free and fun art projects in the Rogue Studio and art hunts in the gallery once a month.

Families are encouraged to come create, explore, enjoy seeing and making art together. Children must be accompanied by an adult. All ages welcome. Free.

Email your response to Cheryl Rose (crose@mailtribune.com)

by March 31 and your response could be featured in the May issue of Oregon Healthy Living.

Oregon Healthy Living • February 8, 2016

0208HE00A00.indd 22

1/27/2016 11:32:05 AM

FEBRUARY

EVENTS CALENDAR

14

TH

SHARE THE LOVE AT SCIENCEWORKS 10 A.M. TO 5 P.M. • SCIENCEWORKS HANDS-ON MUSEUM, 1500 E. MAIN ST., ASHLAND CONTACT INFO: www.scienceworksmuseum.org Support the Ashland Emergency Food Bank by bringing in a nonperishable food item to ScienceWorks on Valentine’s Day and receive $1 off admission for the day. Limit one per person.

23

RD

THE JOY OF BERRIES 6:30 P.M. TO 8 P.M. • NORTH MOUNTAIN PARK NATURE CENTER, 620 NORTH MOUNTAIN AVE., ASHLAND CONTACT INFO: 541.488.6606 or www.ashland.or.us Learn the tricks of being able to grow these wonderful treats of sweetness, nutrition, and antioxidants. The class will address the four secrets for thriving blueberries, growing raspberries. The class will address organic methods for growing berries at home.

Cost $15.

27

TH

CHINESE NEW YEAR CELEBRATION & 5K FUN RUN • JACKSONVILLE CONTACT INFO: http://soccachinesenewyear.org/ Celebrate Chinese New Year in Jacksonville with the Southern Oregon Chinese Cultural Association. Don’t miss the parade, demonstrations, and 5K “Monkey Around” Fun Run.

28

TH

SOUP FOR THE SOUL FUNDRAISING BENEFIT 5 P.M. • CLIMATE CITY BREWING COMPANY, 509 SW G ST., GRANTS PASS CONTACT INFO: alexapland@hotmail.com Soup For The Soul is a fundraising benefit for the ROC Food Pantry in Grants Pass. For $15 entrance fee, attendees receive a handmade ceramic bowl to use and take home and an endless soup buffet provided by local restaurants. Activities include a silent auction and live music.

February 8, 2016 • Oregon Healthy Living 23

0208HE00A00.indd 23

1/27/2016 11:32:27 AM

0208HE00A00.indd 24

1/27/2016 11:32:28 AM