Oregon Healthy Living

MARCH 2017 | VOL. 10 — ISSUE 3

Water Workouts PLUS Solving snoring woes Being cheesy is OK Beauty masks

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Table of Contents

MARCH 2017 | VOLUME 10 — ISSUE 3

FITNESS

COVER STORY

Pooling Energy: Aquatic exercise for all

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FOOD

Tangy, Tasty Bites: Good cheese good for you

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HEALTH

Snoring Solutions: Find a fix for loud sound

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PAMPER

Mask On, Mask Off: Choosing among beauty options

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NATURAL

Relief Through Rolfing: Bodywork for alignment

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On the cover

The editor’s desk There are a lot of easy excuses to stay out of the water, but there are a lot of strong reasons for getting in the pool. Fitness class in the water offers surprising calorie burn with little wear and tear on the body. Next month we are celebrating getting outdoors in anticipation of winter hibernation coming to a close. Pick up an issue next month for tips on outdoor survival skills and camp cooking.

Rogue Valley native Ellen Radcliffe is the fitness and nutrition supervisor at the Rogue Valley YMCA in addition to being a NASM-certified personal trainer. She leads several fitness classes, including Aqua Zumba. Though she spent years playing soccer at the collegiate level and coaching, she enjoys getting in the pool, too. “I have found that water workouts are underutilized by athletes and active adults as a cross-training modality,” Water Workouts she says. “A low-impact workout doesn’t necessarily mean an easy workout, which I think is a common misconception regarding training in the water.” Photo by Jean-Francois Durand of Francous Photography.

MARCH 2017 | VOL. 10 — ISSUE 3

PLUS

Solving snoring woes Being cheesy is OK Beauty masks

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crose@mailtribune.com

STAFF

EDITOR: Cheryl P. Rose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING WRITERS: Sarah Lemon Cheryl Rose Rebecca Scott Haley Strahan Cindy Quick Wilson CONTRIBUTING PHOTOGRAPHERS: Jean-Francois Durand

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FITNESS

Hydropowered

Workouts Low-impact doesn’t have to be low-intensity

TEXT BY CINDY QUICK WILSON

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ou had the best intentions with that resolution to get in shape this year, but let’s admit it, staying fit is work! If the thought of pounding the pavement, lifting heavy dumbbells or high-speed spinning doesn’t motivate you to throw down that bag of chips and jump off the couch, maybe the soothing warmth and healthful benefits of aqua fitness will.

Ellen Radcliffe, fitness and nutrition supervisor at the Rogue Valley YMCA. Photo by Jean-Francois Durand

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FITNESS

An exercise class at Rogue Aquatics. Photo by Eric Boone.

Because it is considered a low-impact form of exercise, water aerobics is often associated with physical therapy, seniors and pregnant women. But over the years, the effectiveness of these workouts has shifted to offer even professional athletes a low-impact method of achieving cardio conditioning and improvements in strength, flexibility and balance with less wear and tear on joints and connective tissue.

Holly Hawley, aquatics coordinator at the Rogue Valley YMCA, has taught water aerobics for over two decades.

Though her classes are popular with seniors, she has noticed a changing trend. “The instructor trainings I take for continuing education have evolved over the years as science learns more about the benefits of using water for exercise.

Because it’s extremely effective for conditioning, weight loss and increasing strength, it’s attracting younger, more fitnessminded participants. It’s especially beneficial for folks who want to get started in some form of exercise, but can’t handle the more strenuous kinds of land classes.”

The American Council on Exercise states that standing in waist-level water reduces gravity by 50 percent; chestdeep water, by 65 to 75 percent. At neck-level, you feel approximately 10 percent of your body’s weight, which is what makes water aerobics an ideal activity for those with arthritis, back problems and lower extremity injuries.

The addition of “toys” as Hawley calls them, adds a new level of challenge to the workouts. “I use different pieces of equipment like the industrial strength noodles, aqua joggers, paddles and dumbbells, which are made from a very hard foam. They actually weigh nothing, but they do create

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added resistance. In my deep water class everyone uses an aqua jogger to do the exercises while they’re suspended in the water. We do kicks, leg lifts and jumping jacks without touching the floor of the pool. You have to figure out how to get your body in alignment while you’re suspended and that’s what most people find a little challenging to begin with. But once they get the hang of that, it’s a great class for cardio and range of motion movements.”

Professional athletes get water smart

Aquatic conditioning has become popular for use in professional sports. One benefit coaches say is that water forces athletes to work their muscles both eccentrically and concentrically, which allows an equal measure of contraction and relaxation of the muscles. Another is that because there are no gravitational forces in water, working out in a pool for 30 minutes produces similar benefits of a two-hour, landbased workout. It can also help maintain conditioning while recovering from injury.

Another local mermaid, Kathy Zuk, owns Rogue Aquatics in Central Point. “I have been involved with aquatics for 37 years,” she says. “In our aquatic fitness program, we work with everybody at every level, those who want a slower pace and others who may want more of a challenging workout.”

Zuk, a certified aquatics instructor, says her clients range anywhere from 45 to 90 years of age, but as younger folks begin to realize that you can get a serious workout in the pool, she hopes to change that demographic. “We are trying to change that stigma that water aerobics is only for seniors.

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FITNESS

Photo by Jean-Francois Durand We do have young people who come in, and I challenge them to work out with us one time and tell me they don’t get a good workout. In fact, we do a lot of work training triathletes for swimming and the owner of a local CrossFit gym has been coming in for swimming lessons. He stayed for one of our fitness classes and afterward, he got out of the water and said, ‘You kicked my butt!’”

Water works

Whatever the age, Zuk says people tell her almost daily about the improvement in their overall functionality after a few weeks in the pool. “I think our focus on core strength has a lot to do with improving balance and stability.

Typically, it takes new people a couple of weeks for them to get what we call their ‘water balance’ because it’s so much different from moving on dry land. We work on range of motion, we do a lot of deep water work with people who want to get their heart rate up, we jog, we do abdominal work, pretty much anything we do on land, we can do in the water.”

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FITNESS continued from page 7 So, if the workouts ‘kick butt’ but the water provides a gentler kind of resistance, you may be wondering if the calorie burn is the same as on dry land. “It can be a little bit less,” Zuk explains, “because our normal body temperature is 98.6 degrees. The water temp in this pool is 86 degrees, so the body tells itself not to burn quite as many calories in order to stay warm, so it may not be equivalent to running or dry-land aerobics, which are two of the big calorie burners.”

No sweat calorie burn

Photo by Jean-Francois Durand

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The Aquatic Exercise Association says we can expect to burn between 400 and 500 calories per hour in a water aerobics class, depending on your size, the intensity of your movements, as well as water temperature and depth. The surprisingly close comparison is that one hour of high impact land aerobics burns 533 calories per hour, while running at a 5-mph pace for one hour burns 606.

The warm water temperature also allows people with arthritis and fibromyalgia to exercise comfortably, Zuk says, which is important in maintaining their range of motion. “We also have a back wellness class where people can rehab from an injury or

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FITNESS

Holly Hawley (front right with yellow weights), aquatics coordinator at the Rogue Valley YMCA with some aqua fitness participants. Photo by Rebecca Sharrer. continue physical therapy.” A recent study conducted by Texas A&M University found that aquatic treadmill training even had a significantly positive affect on reducing blood pressure and increasing skeletal muscle mass.

You may be thinking this all sounds great, but what if I can’t swim? Zuk admits that people who don’t swim may be intimidated by taking a water fitness class, but she says, “We have people in our classes who go into 12 feet of water and they can’t swim, but they wear the vests. They trust them and it works very well for them.”

If aqua fitness sounds appealing, there are a variety of classes that focus on fitness, therapeutic wellness and fun with a Zumba-style dance party class.

“Like anything else, you get out of this what you put into it,” Zuk says, “but the advantage is, everyone can work at their chosen pace. People may take it easy one day and then feel more energetic the next time they come in. These classes all adapt to each individual’s goals for fitness.”

Water and Land Calorie Burn Comparisons For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity, and strength training at least twice a week. If you’re considering aqua fitness as a way to achieve these goals, the Mayo Clinic provides a comparison of calorie burning activities to use as a reference.

Calculations are bases on one hour of exercise for a 160-pound person.

ACTIVITY CALORIES BURNED Walking 2 mph .........................................................................204 Walking 3.5 mph.......................................................................314 Aerobics, low impact on land..............................................365 Elliptical trainer, moderate effort........................................365 Weight training..........................................................................365 Water aerobics..................................................................402 Swimming laps, light to moderate....................................423 Aerobics, high impact on land............................................533 Running 5 mph.........................................................................606 Swimming laps, vigorous......................................................715 Running 8 mph..........................................................................861

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FOOD

Crème de la Crème Cheese can be part of a healthful diet TEXT BY SARAH LEMON

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n annual spring celebration of cheese is prime time to savor the health benefits of this naturally nutrient-dense food.

“You can never go wrong with a really high-quality, artisan-type cheese,” says Julie Kokinakes, a registered dietitian who practices nutritional therapy in Medford. “I would love it if people just tried it.”

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Trying out cheeses, nutrition experts say, is a quest for quality over quantity. Often touted as “artisan,” fine cheeses contain medium-chain triglycerides — “good” fats — and qualify as whole foods, suited to diets free from processed fare, says Kokinakes. The crème de la crème contain little more than cream or milk, salt and natural bacterial cultures. “That’s how cheese is supposed to be made.”

Cheeses crafted locally by small producers, as well as Old World varieties imported from Europe, typically adhere to traditional recipes. The state’s most celebrated cheesemakers — and some from farther afield — will gather March 18 and 19 in Central Point for the Oregon Cheese Festival.

“There are a lot that are really under the radar,” says Francis Plowman, “cheese narrator” for Rogue Creamery.

From mild chevre to medium cheddar to pungent blue, top-quality cheeses command top dollar at the store. For their extra expense, fine cheeses pack both extra flavor and nutrition. “I think that you’re probably

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FOOD saving money in the long run by buying the more nutrient-dense option,” says Stacie Bailey, nutritionaltherapy practitioner at Siskiyou Vital Medicine in Medford.

Excess salt is among the flavor enhancers in commercially made cheeses prevalent in the United States. Offering little more than protein and fat with their sodium, many also contain artificial colors and thickening agents. And the term “organic” isn’t an indicator of “healthy” cheese. Most mainstream organic cheeses are derived from pasteurized dairy, which eliminates milk’s natural probiotic properties.

“It turns from a whole food into a processed food after pasteurization,” says Bailey.

Rogue Creamery began pasteurizing its milk within the past few years to ensure quality after purchasing its own dairy near Grants Pass, says Plowman. Obtaining recent USDA organic certification, the Creamery is returning to raw-milk cheesemaking, which has brought the Central Point fixture worldwide acclaim for more than a decade.

At Rogue Creamery Dairy, Holstein, Brown Swiss and Jersey cows graze organic pastures before milking

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Cheese Lovers, Assemble!

What: Oregon Cheese Festival, two days of food and beverage sampling, activities, classes and demonstrations to benefit the Oregon Cheese Guild When: 11 a.m. to 5 p.m. March 18 and 19 Where: Rogue Creamery, 311 N. Front St., Central Point Tickets: $15 in advance (purchase at www.roguecreamery.com) or $20 at the door. Add $10 to taste wine, beer and spirits (includes a commemorative glass). Admission is free for children 12 and younger.

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FOOD continued from page 11 with high-tech machines geared for humane handling.

These and other methods are thought to yield better-tasting, more wholesome milk, a point on which Kokinakes agrees.

“It provides a completely different set of phytonutrients,” she says. “That makes a huge difference from a nutritional standpoint.”

High in vitamin K, D3 and Omega-3 fatty acids, goodquality cheeses, says Kokinakes, also boast “bio-available” minerals, such as calcium and phosphorous, present in forms that the body can use. Naturally occurring in milk, sodium in a cheese varies widely and depends on how the cheese is made, she says. Goat cheeses, for example, have 150 milligrams per serving while the typical blue cheese or Parmesan have about 400 milligrams. “If you’re using an artisanal product, it’s going to have exactly the right amount,” says Kokinakes.

Artisan cheeses, such as Rogue Creamery’s, often are glutenfree and usually digestible — particularly goat- and sheep-milk varieties — even for those with lactose intolerance and dairyprotein sensitivity. “It’s a trial-and-error thing,” says Kokinakes of identifying the best cheeses for lactose intolerance. “There’s very little lactose fundamentally to deal with in cheese.”

That’s because lactose, milk’s naturally occurring sugar, is food for beneficial bacteria that excrete lactic acid and, combined with rennet, prompt milk’s separation into curds and whey. “Good” bacteria multiply during fermentation, lending fine cheeses their probiotic properties that aid the human digestive tract.

Disrupting gut bacteria are the thickening agents widespread in processed cheeses, particularly those marketed as lowfat or nonfat. “Low-fat cheese — it’s not really a food,” says Kokinakes, explaining that labels reveal a host of additives to avoid, even for fans of low-fat versions of everyday foods.

The science behind the “war on fat” is up for debate, says Bailey.

Recent research, she says, suggests that high-quality saturated fats reduce the risk of heart disease, high blood pressure, chronic disease and obesity. “I think it’s safe to say that it can be a healthy thing to add to the diet.”

Cheese’s nutrient density, nevertheless, goes hand in hand with calorie density, warranting small portions, say Kokinakes and Bailey. But using fine cheeses sparingly — one slice or about an ounce, if grated — imparts plenty of satisfying savor, says Kokinakes.

“You think of it almost like a condiment.”

For anyone whose calorie requirements leave room for cheese, Kokinakes doesn’t hesitate to recommend a favorite. “It fits in Photo provided by beautifully,” she says. “It’s certainly Rogue Creamery a staple in my diet.”

SMOKY BLUE DEVILED EGGS Recipe provided by Rogue Creamery Ingredients: 10 hard-boiled eggs, peeled 3 ounces blue cheese, preferably Rogue Creamery Smoky Blue 4 tablespoons mayonnaise 2 tablespoons crème fraiche Fresh parsley, chopped, for garnish Freshly cracked black pepper, for garnish

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Directions: Cut the hard-boiled eggs in half lengthwise. Remove yolks and set whites aside for later use. Press egg yolks and the blue cheese through a food mill or strainer using a large, sturdy spoon. This process ensures velvety, smooth texture. In a large bowl, combine egg-cheese mixture with the mayonnaise and crème fraiche. Stir to combine. Fill egg whites with about 1 tablespoon egg-cheese mixture. Make it fancy by using a piping tool. Eggs can be made ahead and refrigerated, covered in an airtight container, for up to 4 hours. Just before serving, top with the chopped parsley and cracked black pepper.

Servings: 8-10

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THINK ABOUT IT

FIT BIT

Planning, intention can lead to better snacking

BY MELISSA ERICKSON | MORE CONTENT NOW

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o you snack with a purpose? One of the latest food trends is called intentional snacking, and it appeals to people who want more from their snacks than simply satisfying a craving.

While it can be tempting to reach for a candy bar or bag of chips, a quick sugar rush and empty calories will leave you groggier than before, says registered dietitian Elizabeth Somer, author of “Eat Your Way to Happiness.” Intentional snacking is the opposite of mindless eating, or simply reaching for something to eat because you’re bored, Somer says.

Snacking can be considered a national pastime. Nearly all Americans, 94 percent, snack once a day, according to a recent Snacking Motivations and Attitudes report from Mintel, a global market research firm. Half of adults snack two to three times per day, and 70 percent agree that anything can be considered a snack these days.

Unfortunately, much of what we grab for is unhealthy. “The No. 1 snack is potato chips,” Somer says.

Intentional snacking requires people to think rationally about what they’re putting in their bodies, Somer says. “If we follow some basic rules, it might help our waistlines,” she says.

The problem is that it’s so easy to eat poorly.

“It’s harder or sometimes impossible to find healthier options in vending machines and drive-thrus,” Somer says.

Plan ahead

To be a better snacker, make it easier and more convenient with a little planning. “You want it to be simple to snack well, not complicated,” Somer says.

Take the time to cut up a platter of fruit or vegetables and put it front and center where you and the kids can see it. Cut extra so you’ll have a healthy snack for later.

Make it a mini-meal

Instead of a traditional treat, make your snacks more satisfying and well-rounded.

Include fruit and vegetables, whole grains, low-fat dairy and some sort of protein. Your mini-meal can include a handful of nuts, low-fat cheese or yogurt, or peanut butter spread on apple slices or celery sticks.

Take it with you

Heading out of the house? Bring your snacks in your pocket, purse or backpack.

You won’t reach for a candy bar in desperation later in the day, and you’ll save money not buying junk food.

Watch out for snack bars

While they may be packaged to appeal to healthy eaters, “Ninety percent of energy bars are glorified candy bars” filled with calories, fat and sugar, Somer says.

Look for a better bar without highly processed ingredients. Somer suggests a Kind bar paired with a banana or piece of fruit.

Smooth snacks

Sugary sodas, juices and sports drinks are high in calories and low in nutrition. Instead, make a smoothie with fresh fruit and low-fat yogurt. “Blend it in the morning and bring it with you in a to-go cup to be enjoyed later in the day,” Somer says.

Snack intentionally

“Listen to your body and snack only when you’re hungry, not simply because there’s a candy jar at the bank or someone offers you a muffin,” Somer says. “Don’t snack just because it’s in front of you.”

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HEALTH

The ABZzzzs

of Snoring

This nighttime nemesis can result in daytime fatigue and relationship woes TEXT BY CINDY QUICK WILSON

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t’s midnight and you’re wide-awake, listening to your bedmate’s loud rasping snore. Angry and frustrated, you consider several options: a not-so-gentle elbow to the ribs, putting a pillow over your head or maybe putting a pillow over his or her head.

Disrupted sleep can impair one’s ability to think clearly or use good judgment, and can lead to irritability, anxiety and depression.

Snoring can also trigger frustration and resentments in relationships.

As an otolaryngologist, or ear, nose and throat specialist, Dr. Richard Huffaker with Asante in Grants Pass, hears it all from patients who come to him for help with snoring. “So many of my patients tell me, ‘My husband won’t even sleep in the same bed with me.’ One lady told me, which is so typical, she starts out in bed with her husband but as soon as he goes to sleep, she gets up and sleeps in the other room. It can definitely put a strain on relationships.”

Though it’s very little comfort, you’re not alone in your misery. Research on sleep disorders estimates that there are

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40 million snorers in the United States alone. Typically, those most likely to snore are men, people who are overweight or obese, or people who have restricted airways due to irregularities in the nose, mouth or throat. People who use sleep aids or alcohol before bedtime, and those who have a family history of snoring or sleep apnea are also at higher risk.

On the way to dreamland

Huffaker explains that as we begin to doze on our way from light sleep to a deeper sleep, the muscles in the roof of the mouth (known as the soft palate), the tongue and the throat relax, which can partially block the airway. “When you can’t breathe through your nose, it forces you to open up your mouth. That causes the tongue to fall back, essentially creating a negative pressure on the soft palate. The little dangly thing at the back of the throat, called the uvula, vibrates and creates that snoring sound.”

Even at wit’s end, Huffaker knows people often worry that if they go to an otolaryngologist they will immediately want to operate. But, he says, “When someone comes to me for a snoring problem, there are options other than surgery to explore. First, I do a full physical and ask what medications they take and if they use any sleeping aids or drink alcohol, because those will actually make snoring worse or make them more prone to sleep apnea.” Sleep apnea is a serious sleeping disorder where sufferers actually stop breathing, causing the brain to receive insufficient amounts of oxygen.

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HEALTH Nosing around for clues

Huffaker then looks for anatomical issues that can obstruct breathing, such as a deviated septum. “The septum is what divides the left and right side of the nose, and if that’s crooked on one side, that can cause obstructive problems. I also look for enlarged turbinates, which are narrow pieces of bone that can protrude into the breathing passage. I call them the ‘radiator fans’ of the nose because they warm and humidify the air we breathe in. They can become enlarged from allergies, irritation or smoking.”

Next he inspects the soft palate, the tongue and measures the circumference of the neck. “The ideal candidate for problems is a heavyset or obese adult that has a neck circumference of greater than 17 inches in men and 16 inches in females.

Those factors have a direct correlation to sleep apnea. When the soft tissue in the back of the throat collapses, whether it’s muscle or fat, you’re going to cause heart and lung issues.”

Exploring the options

Though trained as a surgeon, Huffaker prides himself on taking the most conservative approach before considering surgical alternatives. “Snoring occurs most often when someone sleeps on their back, so you can buy shirts with pockets in the back that you can slip a tennis ball into. The discomfort of feeling that ball when the sleeper rolls over reminds him or her to sleep on the side, which reduces the tendency to snore. I also suggest changing pillows, and some have had luck using a wedge pillow. Another recommendation is using Flonase, which is a topical steroid that can decongest the nose enough to avoid doing a turbinate reduction.

After we exhaust all that, I talk about dental appliances that help pull the lower jaw back away from the throat.”

Surgical options depend on each patient’s anatomical anomalies, Huffaker says.

“For the nose, there’s a procedure to strengthen the nostrils by using a graft of cartilage so they don’t collapse. Septoplasty corrects the septum if it’s crooked.

Turbinate reduction gives you a bigger nasal airway which can reduce the tendency to breathe through the mouth.”

Sleep medicine has its own textbook, insists Huffaker. “There’s a history of what has and hasn’t worked, and every individual is different. People don’t realize that there is a lot of anatomy in the head and neck. If snoring is an issue for you or your mate, don’t be reluctant to ask your family doctor for a referral to an otolaryngologist.”

Managing Snoring Complaints in Couples So, what can couples do to prevent snoring from harming their marriage? There are several approaches to try, as reported in Psychology Today: 1. The nonsnoring partner (the partner most impacted by the snoring) should raise the issue as a serious problem to be resolved.

2. The snoring partner should agree to seek medical help with a specialist or sleep clinic, despite the inconvenience involved in doing so.

3. The nonsnoring partner should express clear appreciation for their partner’s efforts to resolve the problem (once they make such efforts) even if they’ve been asking their partner to do so for a while. In other words, give the snorer credit for taking action once they do.

4. Couples with no young children in the home can look into powerful beeswax earplugs. These earplugs shut out loud noises such as snoring—but make sure you can still hear alarm clocks or smoke detectors.

5. Consider white noise machines. They can often even out the snores of light-snorers.

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PAMPER Types of Masks

Behind the

Jill Stacey of Elaa Living Organic Skincare in Ashland gives the following rundown on different types of face masks and how they work to benefit your skin.

Mask Finding the facial for you

MOISTURIZING TEXT BY HALEY STRAHAN

F

ace masks are surging in popularity, becoming a trendy staple of beauty routines.

From clay masks to peels to homemade concoctions made from kitchen ingredients, there’s a face mask for any skin type. And best of all, they can provide noticeable results in just a few minutes. If you are looking to add a face mask to your skin care regimen, we asked Jill Stacey of Elaa Living Organic Skincare in Ashland and Amy Bessler of Wild Rose Herbs in Grants Pass for everything you need to know.

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Overnight masks To soothe and hydrate dry skin, apply a mask that works overnight to deliver maximum benefits. Hyaluronic acid is a great addition to a moisturizing mask, as well as soothing ingredients such as plant oils and oatmeal.

DETOXIFYING Clay and mud masks A longtime favorite in the world of face masks, clay and mud soak up dirt and oils, revealing fresh, clean skin. They penetrate down to the pores, removing impurities and allowing them to breathe. Finally, clay and mud masks tighten pores and skin, improving texture and firmness and leaving you with a healthy, youthful glow.

Charcoal masks Charcoal masks are a newer option in skincare, but fast becoming a favorite for their mega-detoxifying power. Activated charcoal is known in the medical world for being able to absorb large amounts of toxins, and when applied to the skin, it acts like a magnet to attract dirt and impurities out of pores.

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PAMPER

RESURFACING Enzyme Masks An enzyme is a scientific term for a substance that causes a chemical reaction. In the beauty world, enzyme masks work by gently exfoliating the outer layers of skin, leaving bright, fresh skin behind. Common enzymes include fruits like papaya or pineapple.

Facial Peels The next level in exfoliation, peels slough off the outer layer of skin via compounds like alpha hydroxy or glycolic acids.

While doctors perform chemical peels in their office, at-home peels are easy and effective.

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PAMPER

Photo provided by Elaa Living Organic Skincare

continued from page 17

Skin Type Solutions

“It’s so important to choose the right mask for your skin type,” says Amy Bessler of Wild Rose Herbs in Grants Pass.

“Try to think of your skincare goals.”

For breakout-prone skin, Bessler suggests a drawing mask with bentonite, French yellow clay or activated charcoal.

“Antibacterial and astringent herbs like witch hazel, tea tree and lavender will combat acne and excess oil,” she says.

For dry or mature skin, Bessler advises a stimulating mask with Moroccan red clay, French green clay or an enzyme mask.

“Caffeine in the form of either coffee or green tea can also help increase circulation and tighten skin to reduce fine lines and wrinkles,” she notes.

Those with sensitive skin should look to soothe and gently cleanse. “Look for a mild clay like rhassoul or kaolin,” Bessler explains. “Hydrating and anti-inflammatory botanicals like rose petals, lavender, carrot seed oil and chamomile will help reduce redness and nourish skin.”

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Read the Label

Before you slather on a face mask, it’s good to be picky about the ingredients. “The skin can be extra vulnerable while using a mask because of the drawing action, so it’s important to choose a mask that has simple, natural ingredients,” Bessler says. This means eschewing many of the chemicals in mainstream skin care like parabens, phthalates and fragrances. In fact, even the preservatives needed to maintain the consistency of most masks can be problematic. “The most simple, natural masks will come in a dry powder form that you mix with water before applying,” Bessler explains. “If it does come in a paste, be sure its preserved without synthetic ingredients.”

Even if a face mask is made of all-natural substances, it may be too strong for those with sensitive skin. “Depending on your skin type, some things should be avoided,” Bessler notes. “Certain essential oils like tea tree and lemon can be too strong and some clays too drawing.” If you have very sensitive skin, start with a basic clay mask and slowly try

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PAMPER different ingredients to see what you can tolerate, she advises.

Incorporating a Mask into Your Regimen

The basic building blocks of a good skin care routine are a gentle cleanser and moisturizer, both used daily. Adding a mask will amp up the results, but it should be used more sparingly. “In general, I recommend using a mask once a week,” Stacey says. “Rotating a different mask each week is fun and gives you a spectrum of benefits.”

Moisturizing masks can be used as much as you wish, especially overnight masks that deliver nutrients. Clay masks can be used weekly, and will be especially helpful for preventing breakouts and blackheads. Enzyme masks and other exfoliants are ideal for once a week, as long as your skin is not too sensitive.

But be careful to use stronger masks only occasionally. “Deeper peels with a high percentage of acid should only be used once a month,” Stacey cautions. Whatever mask you choose, its best to establish a regular protocol to maintain balanced skin.

Make Your Own Mask Many of the best ingredients for a face mask can be found right in your kitchen. Here are some of our favorite recipes for DIY face masks that don’t require a trip to the drugstore.

To brighten dull skin: ½ banana, mashed 1 teaspoon orange juice 1 tablespoon honey To fight acne: ½ teaspoon lemon juice ¼ teaspoon turmeric powder 1 tablespoon coconut oil To soothe: 3 tablespoons chamomile tea leaves 1 tablespoon honey

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NATURAL

Kyle Rawlins, a certified Rolfer in Medford, works with a client.

Better Balance,

Better Body

Rolfing works the connective tissue for pain relief

TEXT BY REBECCA SCOTT | PHOTOS PROVIDED BY KYLE RAWLINS

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f your parents ever corrected your slouchy shoulders, then you know proper posture is important. Good alignment results in functional balance and creates symmetry in the body. Whether it’s from an injury, accident or sitting at a desk, many people suffer from poor posture and alignment. Treatments such as massage or physical therapy are common, but Rolfing is gaining more traction in the health community.

Developed by Ida Rolf, Rolfing focuses on returning the body to its optimal structure through the realignment of soft connective tissues. The network of connective tissues is known as the myofascial system and it supports the skeleton and gives the body its shape.

“A Rolfer works with connective tissue because it can change the relationship between the muscle and bone,” says Dr. Zeb Lancaster, psychologist and certified Rolfer in Ashland.

An alternative method

Similar to physical therapy or massage, Rolfing manipulates the body to achieve greater function. “Rolfing creates better structural alignment through the soft tissue in the body,”

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says Kyle Rawlins, a certified Rolfer in Medford. Conversely, physical therapy rehabilitates injuries and helps the body recover from strains or other problems.

Rawlins says massage usually focuses on relaxation and relief from muscle pain, but the purpose of Rolfing is to improve body alignment and function. A Rolfer creates balance throughout the entire structure of the body as opposed to focusing on areas which present with pain.

“Rather than look locally, Rolfers look at the global, overall function of the body,” explains Lancaster.

A viable option for everyone

According to Rawlins, there is a belief that Rolfing is more

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NATURAL

“Rather than look locally, Rolfers look at the global, overall function of the body.”

— Dr. Zeb Lancaster

Practitioners typically work on one area and then have clients stretch or reach to test their range of motion. This allows the Rolfer and client to see if there’s been any change.

“There’s a lot of hands-on work,” says Rawlins.

A serious injury may require several appointments, but some people come in for a spot check on a problem area or to work an injury. “Once they feel better, they move on,” Rawlins says.

The greatest long-term results are achieved by balancing the structure of the entire body. “Structural changes that happen in one part of the body need support from the body as a whole to get rid of pain,” says Lancaster.

Whole body benefits

painful than other body treatments. This idea evolved from older theories which taught practitioners to work the tissues hard and intensely. “It’s a stigma of Rolfing,” he says.

Fortunately, modern Rolfing does not follow older tenets.

According to Lancaster, the current belief is that you cannot push the nervous system beyond its limits. When pain arises, the Rolfer pulls back and allows the tissue to open up so they can work without causing pain. “You slow down and let the tissues receive what you’re doing,” he says. “Pain is rarely an aspect of Rolfing when done with current methods.”

Rolfing benefits patients by creating alignment, better posture, symmetry and functional balance. This affects every part of your life, Rawlins explains, allowing you to move more gracefully and breathe easier. “You move better and have greater flexibility,” he says.

Rolfing also increases circulation, energy and feelings of vigor, according to Lancaster. A balanced body results in less physical tension or stress. “Patients experience deeper levels of relaxation and more restful sleep,” he says. Similar to stacking blocks to build a strong foundation, proper alignment is the basis for optimal health throughout the body. “Rolfing helps with chronic injuries, surgery recovery or fractures, disease or misuse of the body that results from improper exercise,” says Lancaster.

An active process

Traditionally, Rolfing is an individualized treatment done in a series of 10 sessions. “We discuss what the patient wants, their history and then we do a body reading,” Lancaster explains.

During the reading, the patient stands while the practitioner gets a sense of how different segments of their body are aligned, or stacked, in relation to each other. The practitioner watches how the client moves, where they lose support and where they are, or are not, moving.

Patients wear clothing which allows for freedom of movement, such as a bathing suit or yoga clothes. Lancaster says this is done so he can work with clients in a full range of movement.

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Southern Oregon’s

Best of the

BEST Best of Health 2016

2016

The Original Mail Tribune Readers’ Choice Awards

Southern Oregon’s Best of the Best winners

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ast summer, citizens had the opportunity to vote in the Mail Tribune’s Original Reader’s Choice awards in 86 categories. The winners in health, wellness and fitness categories are summarized and reprinted below. Watch for your opportunity to nominate and vote for the best in 2017 starting in August.

ACUPUNCTURE CLINIC

1st Place: Middleway Medicine 2nd Place: Rose Acupuncture 3rd Place: Acupuncture and Natural Health Center Honorable Mention: Three Treasures Chinese Medicine

Middleway Medicine

Practicing for 10 years in Talent, the Chinese medicine practitioners at Middleway Medicine offer acupuncture, herbal medicine and lifestyle/diet counseling.

CHIROPRACTIC OFFICE

1st Place: Southern Oregon Chiropractic and Wellness Clinic 2nd Place: Complete Care Health Centers 3rd Place: Pro Spine and Sport Honorable Mention: Crater Chiropractic Clinic, Lenz Chiropractic

Southern Oregon Chiropractic and Wellness Clinic

Living pain-free and educated on how to stay that way is the goal for patients at Southern Oregon Chiropractic and Wellness Center in Medford, according to co-owner Dr. Joty Bains.

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NATUROPATH

1st Place: Bear Creek Naturopathic Clinic 2nd Place: Dr. James Said 3rd Place: Siskiyou Vital Medicine

Bear Creek Naturopathic Clinic

A comprehensive medical clinic for all ages, Bear Creek Naturopathic Clinic in Medford has three physicians, an acupuncturist, a laboratory, an IV infusion room and an inhouse medicinary for natural medications.

MASSAGE THERAPY

1st Place: Jen Dixon, Gervais Day Spa and Salon 2nd Place: Brittney Boren, Southern Oregon Spine and Rehab 3rd Place: Tracey Rhodes, Complete Care Health Centers Honorable Mention: Tina Matthews, A Time 4 U Massage; Amie Woyna, Anatrypsis Massage Studio; Amanda Rhein, Aspire Fitness; Kali Hull, Benevolent Touch; Cynthia Kapaska, Cynthia’s Hands; Amber England, Lenz Chiropractic

Jen Dixon, Gervais Day Spa and Salon

To be a successful massage therapist, you have to be able to leave your own issues at the door and create a safe, nonjudgmental space, Jen Dixon believes. Dixon, a licensed massage therapist, has worked at Gervais Day Spa and Salon for six years, providing therapeutic massage. She uses deep tissue and Swedish massage modalities most frequently, though she also performs hot stone massage, reflexology and maternity massage.

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SPECIAL

SALON OR DAY SPA

1st Place: The Blue Giraffe Day Spa & Salon 2nd Place: Gervais Day Spa and Salon 3rd Place: Rogue Hair Design Honorable Mention: Cielo Salon, River Rock Spa at Seven Feathers Casino Resort

The Blue Giraffe Day Spa & Salon

The Blue Giraffe Day Spa & Salon has won this category for five consecutive years, a testament to its dedicated staff, loyal customers and exceptional customer service, said owner Joanne DeRoo.

BIKE SHOP

1st Place: Al’s Cycle and Hobby 2nd Place: Marty’s Cycle 3rd Place: Medford & Ashland Cycle Sport

Al’s Cycle and Hobby

Growing up in Klamath Falls, Brett Jensen’s favorite shop to visit was half bicycles and half hobby supplies. He opened his own version, Al’s Cycle and Hobby, in Medford 35 years ago. The shop’s inventory caters to recreational riders and families, from striders for toddlers to three-wheelers for seniors. The shop also offers parts, accessories and repair service.

GOLF COURSE

1st Place: Eagle Point Golf Club 2nd Place: Centennial Golf Club 3rd Place: Rogue Valley Country Club Honorable Mention: Quail Point Golf Course, Stone Ridge Golf Club

Eagle Point Golf Club

Owners Bob and Chana Hyer had a vision of providing a first-class golf experience at an affordable price when they opened Eagle Point Golf Club in 2013.

The semi-private course was designed by Robert Trent Jones Jr. and is immaculately maintained by David Stephens, the course superintendent.

GYM

1st Place: Superior Athletic Club 2nd Place: Anytime Fitness - Central Point 3rd Place: Rogue Valley YMCA Honorable Mention: Aspire Fitness Club, Higgs Gym

Superior Athletic Club

Making fitness goals a reality is the focus of Superior Athletic Club, which is celebrating 38 years in business. With three locations, this membership club offers fitness equipment, group exercise, youth and senior programs, and includes special services such as a nutrition program and personal trainers. The Cardley Avenue facility has a 25-yard swimming pool and aquatics program, with a youth swim team.

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SPECIAL continued from page 23

PERSONAL TRAINER

1st Place: Byron Higinbotham, Higs Gym 2nd Place: Brady Inn, Superior Athletic Club 3rd Place: Andy Howell, Aspire Fitness Club Honorable Mention: Peter Wolf, CrossFit Potential

Byron Higinbotham

Byron Higinbotham considers himself a coach rather than a trainer. Higinbotham has devoted years of training to competitive Brazilian Jiu Jitsu, Olympic Tae Kwon Do and Functional Fitness. He leads by example at Higs Gym in Central Point, showing that sacrifice and hard work pay off.

OUTDOOR GEAR

YOGA STUDIO

1st Place: Rasa Center for Yoga and Wellness 2nd Place: Soul Shine Yoga and Massage 3rd Place: Om Sweet Om Yoga

Rasa Center for Yoga and Wellness

The variety of classes, skilled instructors and beautiful studios at Rasa Center for Yoga and Wellness are what make it popular with students, according to Julie Freed, the general manager.

HEALTHY LUNCH

1st Place: Black Bird Shopping Center 2nd Place: REI 3rd Place: Sportsman’s Warehouse Honorable Mention: Bi-Mart, Northwest Outdoor Store

1st Place: Squeeze Inn Sandwich Shop 2nd Place: Downtown Market 3rd Place: Pita Pit-Medford Honorable Mention: Café Dejeuner, Organic Natural Café, Spoons

Black Bird Shopping Center

Squeeze Inn Sandwich Shop

In the same Medford location for more than 50 years, Black Bird Shopping Center is a local institution and certainly the only one with a whistling mynah bird. Black Bird stocks supplies for all outdoor experiences including camping, hunting,fishing, boating, swimming and more.

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A beloved tradition, this Medford sandwich shop has been open 45 years. Popular menu items include the Southwestern turkey sandwich with guacamole made fresh each day, fromscratch soups and comfort favorites such as egg salad and tuna salad.

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SPECIAL

VEGETARIAN MEAL 1st Place: Organic Natural Café 2nd Place: Larks Inn at the Commons 3rd Place: Sauce Whole Food Café

Organic Natural Café

Famous for the 60-item salad bar, Organic Natural Café menu offerings are just as the name announces. Fresh ingredients and bright flavors enhance the sandwiches, wraps, soups and breakfast dishes at the downtown Medford restaurant.

GROCERY STORE

1st Place: Sherm’s Food 4 Less 2nd Place: Fred Meyer 3rd Place: Trader Joe’s Honorable Mention: Sherm’s Thunderbird Market, WinCo Foods

Sherm’s Food 4 Less

Sherm’s Food 4 Less has been locally owned and operated by the Olsrud family for 50 years. As a local icon, Sherm’s Food 4 Less supports other local businesses by buying and selling many locally produced products.

NATURAL FOODS STORE 1st Place: Trader Joe’s 2nd Place: Natural Grocers 3rd Place: Sherm’s Food 4 Less Honorable Mention: Ashland Food Co-op, Medford Food Co-op

PRODUCE

1st Place: Seven Oaks Farm 2nd Place: Rogue Valley Growers & Crafters Market 3rd Place: Fred Meyer Honorable Mention: Medford Food Co-op, Safeway, Sherm’s Food 4 Less

Seven Oaks Farm

A fourth-generation family farm in Central Point, Seven Oaks Farm sells fresh-picked produce from mid-July through October. Bicolor corn and pumpkins are customer favorites.

VITAMINS AND SUPPLEMENTS

1st Place: Costco 2nd Place: Natural Grocers/Vitamin Cottage 3rd Place: Healthway Nutrition Center Honorable Mention: GNC, Vitamin Shoppe

Costco

Costco is a membership warehouse club with hundreds of locations worldwide. The company’s operating philosophy, according to local store manager Ron Cheek, is to continually provide members with quality goods and services at the lowest possible prices.

Trader Joe’s

Organic bananas are a customer favorite at Trader Joe’s, usually with the enticing price of 19 cents apiece. A grocery chain known for low prices, Trader Joe’s offers several organic options among fruits and vegetables. The grocery also doesn’t use rinses or sprays on its organic produce.

GLUTEN-FREE FOODS

1st Place: Sherm’s Food 4 Less 2nd Place: Natural Grocers 3rd Place: Ashland Food Co-op Honorable Mention: Ashland’s Shop’n Kart, Medford Food Co-op

Sherm’s Food 4 Less

According to general manager Bob Ames, the Natural and Specialty Foods sections have been the fastest growing categories in the store for many years, as the store leadership continually looks for ways to better meet customer needs.

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MARCH

EVENTS CALENDAR

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PREPARE OUT LOUD - ASHLAND 6:30 P.M. - 7:30 P.M. • ASHLAND CHRISTIAN FELLOWSHIP, 50 W. HERSEY ST., ASHLAND CONTACT INFO: www.redcross.org/news/event/local/ oregon/Prepare-Out-Loud-Ashland A free information session led by the American Red Cross Cascades Region about earthquake preparedness. Attendees will learn about the science of the Cascadia Subduction Zone, as well as how to prepare for and respond during a significant earthquake event. RSVP requested online.

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COOKING FOR HEALTH—IRISH CUISINE 1:30 P.M. - 2:30 P.M. • ASANTE DEMONSTRATION KITCHEN, 537 UNION AVE., FOURTH FLOOR, GRANTS PASS CONTACT INFO: Asante Nutrition Services, 541.472.7062 Registered dietitian Leslie Looney takes a healthy spin on favorite Irish recipes. $15 per person. Register online or by calling ahead so there will be sufficient supplies.

WOMEN’S BACKPACKING BASICS 6:30 P.M. - 8 P.M. • MEDFORD REI, 85 ROSSANLEY DRIVE, MEDFORD CONTACT INFO: www.rei.com/stores/medford.html Led by instructor Ann Smith, this free class is designed for female hikers with a focus of women’s issues related to security, health, clothing and more on the trail. The class will also include trail etiquette and other hiking principles.

GET LISTED!

DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR? Please email crose@mailtribune.com and include the following information: Event title, date, time, location, contact information and a brief description including any required fees.

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

We’re currently accepting submissions for event dates between May 9 through June 2, 2017.

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MARCH

EVENTS CALENDAR

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SHAMROCK RUN 2017 8 A.M. • CRATER HIGH SCHOOL, 655 N. 3RD ST., CENTRAL POINT CONTACT INFO: Call Mike Barrett, 541.779.1214 The event begins with a free Leprechaun Lap for kids. The 5K run/walk begins at 9 a.m., starting on the high school track and leading out to the Bear Creek Greenway.

With early registration by March 10, the fee is $20 for adults and $7 for kids under 17.

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VEGETARIAN AND VEGAN NUTRITION 101 6 P.M. - 7 P.M. • ASHLAND FAMILY YMCA, 540 YMCA WAY, ASHLAND CONTACT INFO: 541.482.9622 Learn how to balance a vegetarian or vegan diet in this free session led by Nige Kirby, a certified personal trainer.

SEEDS IN A BALL 10 A.M. - 11 A.M. • CENTRAL POINT LIBRARY, 116 S 3RD ST., CENTRAL POINT CONTACT INFO: www.mydirtpark.org A free workshop provided by Dirt Park Learning Center. Participants will make a “flower bomb” from clay and native Northwest seeds. Open to all ages. Registration requested to allow for sufficient supplies.

EVERY THURSDAY

ROGUE VALLEY GROWERS & CRAFTERS MARKET 8:30 A.M. - 1:30 P.M. • HAWTHORNE PARK, 501 E. MAIN ST., MEDFORD CONTACT INFO: www.rvgrowersmarket.com The open-air market season begins March 2 and continues through the fall. Vendors offer local and regional fruits, veggies, meat, cheese, artisan foods and crafts.

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DRY EYE CARE EDUCATIONAL FORUM 6 P.M. • MEDICAL EYE CENTER, 1333 BARNETT ROAD, MEDFORD CONTACT INFO: www.medicaleyecenter.com, 541.779.4711 A free information session led by three optometrists about the symptoms and treatments for dry eye, a condition that can cause itching, blurred vision and light sensitivity. Refreshments will be served.

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