Willamette Valley Life: Summer 2016

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WILLAMETTE TE VALLEY P L A C E S T O G O. . . P E O P L E T O S E E . . . T H I N G S T O D O

Volume 7 Issue 3 / Summer 2016 (Display until September 30, 2016) WillametteValleyLife.com

Summertime!

Summertime Hot Fun In The

Plug in to Unplug -

3 Great Willamette Valley Camping Spots Page 8

Mobile Apps to Unlock The Great Outdoors Page 11

Summer 2016 • Willamette Valley Life

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Willamette Valley Life • Summer 2016

LesSchwab.com

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e invite you to visit this vibrant and quaint town tucked into the foothills of the Willamette Valley! Explore Silverton’s many dining and shopping choices, art galleries, restaurants, stores, breweries and wineries, spectacular Silver Falls State Park and The Oregon Garden. It all awaits you, all within a short drive from I-5!

Known as the “Gateway to Silver Falls State Park,” Silverton is approximately 12 miles northeast from Salem. It is named after Silver Creek, which meanders through the town from Silver Falls.

“Must see” destinations in Silverton include, The Oregon Garden and the Gordon House designed by Frank Lloyd Wright, (located at the garden), outdoor murals, Saturday’s Farmer Market, Gallon House Covered Bridge, and of course, Silver Falls State Park.

Add to that a myriad of charming streets, 19th century buildings, walking bridges, wineries and you’ve got a recipe for a delightful day or weekend for the entire family!

Silverton Chamber of Commerce

With its scenic beauty, rich history, charming downtown and gems of nature – it’s no wonder Silverton is Oregon’s Garden City, the perfect place to grow your dream. The Silverton Chamber of Commerce invites you to explore and learn about the medley of treasures we have to share.

Visitor Center: 426 S. Water St. 503.873.5615 silvertonchamber.org

Whimsy, etc.

Imagine a place where you can find a wristwatch made of wood, old-time candy, toys and games for kids...hand-crafted and fun costume jewelry - scarves and socks, hats and clothes. Now, stop imagining. That placed is called, Whimsy, etc. Open 7 days a week.

301 E. Main St., Silverton, OR (503) 874-4401 whimsyetc.com

Holland Collision Service

Holland Collision Service in Silverton, Oregon is now a division of White’s Collision Service. What does that mean for you and your auto body repairs? When you drop off your vehicle at our estimating office, we transport it to one of our three state-of-the-art repair facilities to do the repairs. We leverage the most advanced technology and equipment to provide the most efficient and effective repairs possible.

207 Jersey St. 503.873.5382 whitescollision.com/silverton-auto-body-shop

Apples to Oranges

Apples to Oranges is an impressive array of fine yarns, ranging from economical to luxury; Townsend’s Teas, notions, needles and gifts.

A place to sip quality tea or knit and crochet.

Classes offered.

204 E Main Street, Silverton, OR 503.874.4901 ApplesToOranges.net

Summer 2016 • Willamette Valley Life

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S U M M E R

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PUBLISHERS Randy and Dawn Hill

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SENIOR EDITOR Jessica Gardner

3 Great Willamette Valley Camping Spots

There are so many great places to camp in the Willamette Valley, where do you start?

Try these three.

By Tami Richards

ASSOCIATE EDITOR Erin Grace

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ART DIRECTION Hill Design Studios

Plug In To Unplug

DISTRIBUTION Profile In Delivery

There are a multitude of free and lowcost apps that you can download in just minutes to help maximize your outdoor experience.

By Sarah Horner

CONTRIBUTING WRITERS Brenda Dineen, Sarah Horner, Kim Puffpaff, Tami Richards

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ADVERTISING SALES 503.507.1228

Swimming Holes

Feeling a need to chill out? There’s a swimming hole somewhere here in the valley that will do just that.

By Tami Richards

PHONE 503.507.1228

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MAILING ADDRESS P.O. Box 17264 Salem, Oregon 97305

Conscious Aging Live the life you imagined.

By Brenda Dineen

EMAIL publisher@willamettevalleylife.com

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WEBSITE willamettevalleylife.com

The Healthy Vacation Guide

Willamette Valley Life Magazine is published quarterly. Opinions expressed in this magazine are those of the authors and not necessarily those of Willamette Valley Life Magazine. This publication cannot be reproduced in any form without written consent from Willamette Valley Life Magazine.

Although we have made very effort to insure the accuracy of the information in this publication, due to the passage of time and the anomalies inherent in the publishing process, we cannot be responsible for errors or incorrect information.

Please contact the individual establishments to confirm information.

While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.

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Summer Sunshine On The Cover: Bureau Of Land Management - Table Rock Wilderness

Copyright 2016 by Willamette Valley LIfe Magazine

FROM THE PUBLISHER

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grew up in central Texas. The summertime was brutally hot and the local swimming hole was one of the few respites from the heat.

Needless to say, swimming holes were holy places.

This issue is devoted to summertime in the Valley. The Willamette Valley has its own special places where you can dive off of a cliff, swim in turquoise waters, have a picnic, camp and make memories. Writer Tami Richards has picked out great camping spots where you can set up a tent for a weekend of adventure and campfire s’mores

Willamette Valley Life • Summer 2016

This issue is devoted to summertime in the Valley.

The Willamette Valley has its own special places where you can dive off of a cliff, swim in turquoise waters, have a picnic, camp and make memories. while writer Sarah Horner found some phone apps that will help you get away for summer fun with the punch of a button! Finally, food editor

A slice of summer for your tongue.

By Kim Puffpaff

Kim Puffpaff shares a recipe for the perfect summer dessert.

From our family to yours, have a safe and fantastically enjoyable summer. Take the time out of your busy schedule to enjoy the warm weather and beautiful places in the Willamette Valley that come alive this time of year.

WILLAMETTE VALLEY LIFE SPECIAL ADVERTISING SECTION

MID-WILLAMETTE VALLEY

SHOPPING GUIDE

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M O N M O U T H

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R I C K R E A L L

ust minutes outside of Salem you’ll find dining and shopping destinations just waiting for you to discover!

Wineries, dining, shops and businesses of every description await you in this beautiful section of the mid-Willamette Valley.

Mid-Willamette

Refer to this shopping guide over and over to help you find just the right business to meet any need you might have, from gift giving to pet care, education to getting your car repaired...We’ve made it easy for you to find just the right place.

What’s there to

do around town? ��������������������������������������� ������������������������������������ ������������������������������������ ��������������������������������������� ��������������������������������������

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Summer 2016 • Willamette Valley Life

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VA L L E Y F LOOR

Lion & tigers & bears, oh my!

Dallas Summerfest 2016

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ne part courage, two parts brain and three parts heart – with lions and tigers and bears, oh my! The Wizard of Oz is the magical, musical journey of the young and frustrated, yet optimistic Dorothy Gale of Kansas, as she dreams deeply of a better world that lies just over the rainbow.

Interrupted by a twister, Dorothy and her dog, Toto, are carried over the rainbow and taken to the imaginary, Merry Old Land of Oz where she unexpectedly inherits a pair magic ruby slippers equipped with a new title that yield new friends and enemies alike.

Met with unexpected heartache, fear and longing for Kansas, Dorothy seeks a ticket home by traveling to meet the great Oz in Emerald City. Befriending a mindless Scarecrow, a heartless Tin Man and a fearful Cowardly Lion along the way, the commute is nothing short of bumpy, heartwarming and

entertaining, but in the end it’s clear – “there’s no place like home.”

Employing the R.S.C. 1987 adaptation of the musical production, Enlightened Theatrics offers a more technically complex performance featuring as much of the aura of the classic 1939 film as possible on stage. Making use of a SATB chorus and small vocal ensembles, classic selections include Over The Rainbow, Munchkinland (Ding Dong! The Witch Is Dead), We’re Off To See The Wizard (Follow The Yellow Brick Road), If I Were King Of The Forest and more!

Northwest Art & Air Festival: Albany, August 26 & 28

Grand Theatre, Salem, Oregon Preview Nights: July 20 and 21, 2016 Performances: July 22 – Aug. 28, 2016 Matinees: 2:00 p.m.

Evenings: 7:30 p.m.

For more information visit: enlightenedtheatrics.org/

“In the morning light, I remembered how much I loved the sound of wind through the trees. I laid back and closed my eyes, and I was comforted by the sound of a million tiny leaves dancing on a summer morning.” � –Patrick Carman 6

allas’ largest community event of the year! Dallas Summerfest 2016 takes place July 28th-31st with the theme of “Hawaiian Luau.”

The Dallas Area Visitors Center hosts this event offering food, retail and commercial businesses, as well as information and non profit organizations, the opportunity to set up a vendor booth on the Polk County Courthouse Lawn, during the downtown event on Thursday thru Saturday, so that the community can patron them. Saturday is the largest day of the event featuring our parade that attracts a crowd of 20, 000!

The fourth day of the event, Sunday, moves to the City Park where the Dallas Rotary hosts “Breakfast in the Park” and the “Tom Newton Car Show,” along with the Dallas Arts Association’s “Art in the Park” and the “Polk County Bounty Market”.

For more information visit: dallasoregon. org/summerfest.

Willamette Valley Life • Summer 2016

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he Northwest Art & Air Festival is a truly unique event. Balloonists from around the country flock to Albany every year the third weekend in August.

Early in the morning, they launch from Timber-Linn Park for flights around the Albany area. At night, balloonists ignite their burners and let the colors of their balloons shine at the gorgeous Night Glow event.

Airplane pilots bring aircraft of all types, and kids can sign up for a free airplane ride through the Young Eagles program.

Artists fill the grassy meadows of Timber-Linn Park with a wide variety of artwork, and free nighttime concerts at Timber-Linn amphitheater have brought in acts like Joan Jett and Foreigner. The Art & Air concert series, which was named Oregon’s best music program within a festival for 2013, is always free and open to the public.

The Art & Air Festival has been an Albany tradition for more than 20 years, beginning as the Great Balloon Escape and then becoming the Art & Air Festival in 2000.

For more information visit nwartandair.org

july-aug-sept 2016

Our top calendar picks for the summer

Oregon Independent Film Festival

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Eugene, Oregon The Oregon Independent Film Festival is once again bringing its collection of the newest independent films to the great cinemas of Portland, Bend, Eugene and across the state of Oregon. This year’s Oregon Independent Film Fest features over 100 films, made in over 20 countries, with fest programming that includes a selection of the best new work from the Pacific Northwest, as well as the now legendary and extensive OIFF Documentary Programming Series. oregonindependentfilmfest.com

Bonnie Raitt McMenamins Historic Edgefield Manor, Concerts on the Lawn, Troutdale, Oregon.

With ‘Dig In Deep’, her twentieth album, Rock and Roll Hall of Famer Bonnie Raitt comes out swinging. The followup to 2012’s triumphant ‘Slipstream’, the new record illustrates the delicate balance of consistency and risk-taking that has defined Raitt’s remarkable career for more than forty-five years. edgefieldconcerts.com

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Benton County Fair & Rodeo Corvallis, Oregon Carrie Cunningham and the Sixshooters

Four Days of Family Fun! Entertainment, rodeo, rides. Fair Food and 4-H. Commercial vendors and Community exhibits. Benton County Fair is the best family entertainment value for miles around! Music entertainment includes, The Olson Bros. Band, Confederate Railroad, Carrie Cunningham and the Sixshooters and many more.

For more information visit: bentoncountyfair.net

Remy wines 10 Year Anniversary Party McMinnville, Oregon We’re celebrating 10 years of business, community and wine making. Join us for our street fair in McMinnville’s Granary District. Admission price gives you 10 tickets to be spent at our street fair extravaganza. Booths include library wine tasting, wines by the glass, food, games, farmer’s market vendors, art and more! Kids enter free and wine club members receive 2 complimentary tickets. remywines.com

For addional calendar listings visit willamettevalleylife.com Summer 2016 • Willamette Valley Life

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Great Willamette Valley Camping Spots

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as something a little different, like a disc golf course, a yurt, or even gold panning.

Nestled into the north end of the Valley is the state-run campground of Champoeg Park. The natural beauty – including farmland and vineyards – is an attraction all on its own, but it the area is also historically significant.

At Champoeg, the vote was cast to make Oregon a territory of the U.S. – 52 for, 50 against. At the center of the park, an obelisk built in 1901 commemorates the vote, engraved

with the names of those involved in the election. In addition to interpretive displays, there are attractions, events, tours and knowledgeable volunteers at the visitor center, all helping reveal the rich history of the area. Among some of the favorite camping amenities at Champoeg are hiking and biking trails, disc golf, large picnic spots, yurts, cabins, and more. For more information, call the visitor center at 503-678-1251, ex. 221.

Near the center of the Valley is Alsea Falls Campground, which boasts a waterfront, mountains, waterfall and

amenities such as a camp host, vault toilets, garbage service, drinking water, fire pits and picnic tables, all managed by the Bureau of Land Management (BLM). Bait and fly fishing are available, but the gem of the Alsea Falls Campground is the new 6-mile mountain bike trail system, which was created out of steep trails and logging roads by the BLM and Team Dirt. This trail system will be further expanded this year and new campsites added as well. The campsite currently offers 16 campsites with a maximum capacity of eight people per site, and 22 day-use

KIRT EDBLOM - FLICKR

he Willamette Valley offers many opportunities for basking in the summer sun: fishing, hiking, biking, swimming, boating, and don’t forget those warm evenings roasting hot dogs or marshmallows over the fire!

It seems like the Valley has just as many places to enjoy the outdoors as things to do once we get there, and camping is an ideal way to get out and do them. These sites offer the usual outdoor camping amenities as well

By Tami Richards

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Willamette Valley Life • Summer 2016

RICK GRIFFIN - FLICKR

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sites. For more information, call 503375-5646.

At the southern end of the valley, near Cottage Grove, is the BLMmanaged Sharps Creek Recreation Site where campers are welcome to pan, sluice, or dredge for gold. With only 11 campsites available, it’s prudent to call ahead. The campsites do not have electricity, dump stations, or shelters, but there are portable toilets and water is available via hand pump. Panning for gold is allowed from June 1 to September 15, and sluicing and suction dredging with hoses four inches in diameter or less is allowed from July 1 through September 1. If you strike out in the gold department, cool off in the Sharps Creek swimming hole or drive to nearby Dorena Lake for boating, fishing, wildlife viewing and swimming. For more information, call 541-683-6600.

Camping is often seen as a mountain activity, but the Valley has plenty to offer! Try one of the sites mentioned above or one of the Army Corps of Engineer’s dams/reservoirs: Fall Creek Lake, Fern Ridge Lake, Hills Creek Lake, Lookout Point and many more.

AROUND TOWNE TAXI

It seems like the Valley has just as many places to enjoy the outdoors as things to do once we get there, and camping is an ideal way to get out and do them.

Tami Richards is a native of Salem. An avid bibliophile, she has a keen interest in the people of the community, both past and present, local and farreaching. She enjoys the Willamette Valley for all the obvious reasons, but her favorite aspect is taking advantage of all the rivers and streams; day-hiking along them, smelling that amazing fresh scent, and searching for waterfalls to photograph.

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VA L L E Y F LOOR

Plug in to Unplug

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Mobile apps to unlock the great outdoors

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he Willamette Valley and its surroundings offers travelers waterways, valleys, hillsides, and mountains to explore. Whether you like to hike, swim, fish or just take in the view, there is a wealth of beauty to discover. While it may seem counterintuitive to use your smart phone to map your outdoor adventures, these devices offer amazing information that can help us enjoy this region. There are a multitude of free and low-cost apps that you can download in just minutes to help maximize your outdoor experience.

This is a very thorough app that details and rates more than 200 Oregon swimming spots. There is a 1-10 rating scale, directions, photos and many other details about each location, including water depth, transparency, temperature, accessibility, amenities (if any), crowds and even litter levels! The app is currently available only for iPhone and is $4.99. Although expensive for an app, the extent of the information offered is impressive and certainly couldn’t be compiled readily or easily any other way. It’s certainly worth the price.

—Stand Here: Photographer Rodney Lough, Jr. has captured some amazing vistas in his career, but his special vantage points aren’t readily known to the general public. In the Stand Here app, he has compiled an amazing array of spots throughout the U.S. and Canada, from those accessible just off the main road to those much deeper in the wilderness.

There are detailed maps, GPS tracking, weather and elevation tools, and useful information about places to stay and dine near the vista. The app is free with a small fee to download the details of each spot.

— AllTrails: Whether you want to walk, hike,

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—Oregon’s Swimming Holes:

run or bike, this free resource is the largest collection of detailed outdoor trail information, with over 50,000 trails across North America represented. You will find maps, pictures and reviews, all contributed by outdoor enthusiasts.

You can filter trails by difficulty, terrain and even whether they are dogfriendly, kid-friendly or wheelchairfriendly. You can save your favorites, record your personal pace or distance data, and use the GPS feature to make sure you stay on track.

—The Official Guide for Oregon Fishing: Created in conjunction with the Oregon Department of Fish and Wildlife, this free app is a great resource for anglers. Features

include advanced GPS mapping, information on species available at each location, rules, regulations and licensing information, as well as news and advisories for each area. The GPS function can help contact people in the event of an emergency, and the Trophy Case lets you share your conquests with a community of anglers and hunters!

—Oregon Wildflowers: Developed in part by botanists at Oregon State University, this handy app offers multimedia and information on nearly 1,000 wildflowers, shrubs and vines common in Oregon, as well as in the nearby states of California, Washington and Idaho. There are photos, natural history, maps and more. This is a free app that also caches information so you can use it regardless of cell phone or internet connection.

While there are definitely times we want to put our phone away, it

There are a multitude of free and lowcost apps that you can download in just minutes to help maximize your outdoor experience. ironically can also help us get away.

These are just a few useful apps for planning your next outdoor adventure.

Plan, map, research with your phone and let it take you to new destinations.

Sarah Horner is a free-lance writer, photographer and wine industry professional. She has lived and worked in the WIllamette Valley for 13 years and has enjoyed exploring the rich culture this beautiful valley has to offer. The sights, sounds, and stories of the region inspire her and she enjoys sharing her discoveries with readers.

Sarah lives with her husband and cats, She is most proud of her two children who are both in college.

Summer 2016 • Willamette Valley Life

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DAYC AT I ON

Swimming Holes

By Tami Richards

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CHRISTOPHER SOMES FLICKR.COM/PHOTOS/42959109@N00

arion County has no shortage of cool and accessible swimming holes, with many favorites along the North Fork of the Santiam River: North Fork County Park, Elkhorn, Santiam Falls, Three Pools and Opal Creek.

Three Pools, 40 miles east of Salem, is arguably the eye-poppingest spot along the river (with Opal Creek running a close second). With its gorgeous emerald pools and waterfall, it’s touted by many to be the best water playground in Oregon. Parking is limited to 90 spaces, so get there early.

Remember that all swimmers should exercise caution while swimming, so always swim with a buddy and supervise children at all times.

To get to any of these cool summer retreats, follow Highway 22 to the North Fork Road turnoff and drive north-northeast. Follow the signs to the swimming hole of your choice – try them all!

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Willamette Valley Life • Summer 2016

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Make the most of your yard and garden!

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Summer 2016 • Willamette Valley Life

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B E S T Y E A R S Y E T

Conscious Aging

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Live the life you have imagined “To live the life one has imagined: that is the sum and purpose of the whole second half of life.”

-James Hollis, Ph.D, author of “Finding Meaning In The Second Half Of Life: How to Finally, Really Grow Up”

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raceful aging. Healthy aging.

Growing younger. Audacious aging. Anti-aging. “Sixty is the new forty.” Conscious aging. Conscious eldering. Aging backwards. (I just heard that one recently.)

Are you feeling bombarded or bewildered by all the different messages you are getting about aging?

Are you confused or trying to sort out where you are in your own life’s journey? We live in an age where we continually get messages about being youthful, but we aren’t young anymore.

We ask ourselves, “Is life all downhill from here?”

We each experience the aging process differently, but perhaps we can all agree on this: we are all changing.

Most of us are noticing changes in our bodies and health. I met with a friend for lunch the other day and she said, “Take a good look at me now. I’ll have a few more wrinkles in three years.”

Speaking personally, I am not as resilient as I was 10 or 20 years ago.

In my 30s I could stay up late at a Saturday night party and get up on Sunday with lots of energy. Not anymore. In addition to decreased resilience, this winter I had continual knee pain, followed by back pain.

Life expectancy now is much longer than at any time in human history. We have the technology and resources to have a healthier and longer life as we move into our elder years.

I have gotten treatment from my chiropractor but I wasn’t able to exercise for a few months, so now I find myself stiff and sore. (I’ve discovered that yoga classes are very helpful in keeping me flexible both in body and mind. One thing we all need is to keep moving.)

But aging is not just a physical process of changes in your body and your health; you are also likely facing additional challenges: family issues, decisions about retirement, and changing perspectives in life. I talk to many retirees, and they say they have plenty of things to “keep them busy,”

as if that’s the ultimate goal. But there is a big difference between simply filling time and living one’s precious elderhood with as much purpose and passion as possible.

It’s hard for many people don’t notice the gifts of aging. Aging is a natural process, a journey into our elder years when we can savor the life experiences we have had and share them with others. We’ve gained wisdom from life experience. Sadly, our culture lacks an understanding of these gifts.

If you feel bombarded by mixed messages about aging, trying checking in with yourself. Ask yourself some questions: —What is true for me today?

—What challenges am I working through?

—What am I enjoying at this time?

—What do I dream about for my future? What am I looking forward to?

—Do I have a deeper sense of purpose?

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Willamette Valley Life • Summer 2016

Life expectancy now is much longer than at any time in human history.

We have the technology and resources to have a healthier and longer life as we move into our elder years. Our generation has the privilege of not only living longer but having many more

opportunities in those years than our parents did. We are the first generation to age consciously.

There are many people leading the current conscious aging movement and helping others find new purpose and inspiration in the second half of life. One of these people is Ron Pevny, author of “Conscious Living, Conscious Aging.” Many Baby Boomers are no longer satisfied with the idea that their contribution in life ends when they retire. Ron Pevny presents a new model for positive aging that focuses on the potential for growth, service, fulfillment and spiritual exploration, which he calls Conscious Eldering. He opens the possibilities for people from a variety of backgrounds to see that they can make a difference in life for others and to see the elder years as a time of growth and deep fulfillment.

Ron leads retreats and workshops in Canada and the U.S., and is in fact leading a one-week retreat at Breitenbush Hot Springs in Oregon at the end of June. Check out his website (centerforconsciouseldering.com) for further information, or read his book; I highly recommend it.

How you age is a choice. If you could see yourself in 15 or 20 years, what would you feel satisfied with? What dreams do you want to fulfill? Most importantly, how do you want to feel?

There are so many possibilities for you to consider: —Becoming more reflective —Having creative pursuits —Learning something new —Writing your memoir —Volunteering The most important aspect of aging, however, is your attitude. Do you see new possibilities for growth and contribution on the horizon of your older years? By keeping a positive attitude, you can have a very fulfilling life as you get older.

Brenda Dineen, Registered Clinical Counselor in Vancouver BC, specializing in issues facing people in the second half of life. You can contact her at: brendadineen. com and email: Brenda@brendadineen.com.

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Having missed out on an earlier opportunity to move to Dallas Retirement Village, Ken and Ann Rolfe weren’t going to let another chance pass them by when they heard about the new Lodge Residences. “We’ve known enough people at Dallas Retirement Village to know it’s a nice place to live. In fact, many have told us they wish they’d moved there sooner!”

The Rolfes selected a two-bedroom Lodge Residence and are looking forward to continuing their active lifestyle when they join our community. “The trips and the social activities are part of the appeal, along with all of the amenities that will be available at The Lodge Clubhouse—especially the new wellness center.”

Don’t miss your opportunity. To learn more about independent living at Dallas Retirement Village and schedule a personal tour, call 503-623-9211.

377 NW Jasper Street - Dallas, OR 97338 DallasRetirementVillage.com A Non-Profit Community Founded in Christ Since 1947. All Faiths Are Welcome.

Summer 2016 • Willamette Valley Life

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VA L L E Y H E A LT H

The Healthy Vacation Guide Eat and excercise the right way, away from home

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acation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.

With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level.

Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.

Roadies If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids: Pack a cooler full of healthy snacks, and even complete meals. Chopped veggies, fresh fruits, bottled water and juice, low-fat yogurt, peanut butter sandwiches, popcorn and pretzels make easy travel fare.

Don’t skip meals, and try not to go more than 4 or 5 hours without eating.

Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.

Avoid eating full meals in the car.

Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.

Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.

Avoid coffee and caffeinated drinks.

While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.

Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small.

One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non16

breaded items and kid-sized portions.

Read up on more “menu watch words” here.

Frequent Flyers Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look: Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.

If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.

While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage.

Instead of sitting around before boarding the plane, use the time to walk. You’ll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you’re about to sit for an entire flight.

Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat, vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want.

Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off

Willamette Valley Life • Summer 2016

dehydration and jetlag.

It’s okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.

Cruise Control Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly: At buffets, fill your plate only once.

Load 50% of your plate with vegetables and choose small portions of other foods you want to try.

If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day.

If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.

Most cruises offer a healthier “spa menu.” Order from this when you can.

And, when ordering at any meal, be very specific about what you do and do not want. You can omit ingredients and specify how you want something to be cooked (steamed instead of fried).

Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.

Staying Inn Shape

As the demand for healthy eating and exercising rises, hotels are

responding to their guests. There’s no reason not to work out or eat right just because you’re away from home.

Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one: When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health food store or grocery and stock up on good-for-you snacks. If your room/ floor has a fridge or microwave, you can also get enough foods to prepare healthy meals. If a coffee maker is all you get, buy instant soups or oatmeal and prepare them with the hot water.

If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.

Before leaving home, find out what fitness opportunities the hotel offers.

While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear.

If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.

Ask the concierge about healthy restaurants, markets, parks, trails and maps.

Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, crunches, lunges, squats and triceps dips on a chair.

Remember to pack walking shoes, a swimsuit, exercise equipment and loose, comfortable clothing. And with all that time in the sun, don’t forget shades, a hat and plenty of sunscreen.

It’s worth the time it takes to plan ahead for a healthy trip, but be realistic.

You probably won’t lose weight on vacation, but maintenance is possible.

Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.

Article reprinted from SparkPeople.com

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Jennifer Brewer, MD, OB/GYN

Summer 2016 • Willamette Valley Life

17

E AT

Summer Sunshine Lemonade Chiffon Cake With Rasberry Filling

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wait all year for that stretch of time when we get to see the sun for more than a few minutes; it’s so nice to get outside and feel the warmth on my face. This cake channels the season’s sunny weather with tart lemon and sweet raspberry. It’s pretty enough for a party or potluck but easy enough to treat your family at home.

You can even make the layers ahead and assemble it later. Served with a side of raspberry sorbet, it’s a slice of summer on your tongue!

Lemonade Chiffon Cake With Raspberry Filling Start to finish: 1 hour 15 minutes Servings: 8-16 1 tablespoon flour 5 large eggs, separated 1/2 teaspoon cream of tartar 1 medium-sized lemon, zest and juice One 18-ounce package plain yellow cake mix 3/4 cup plus 1 to 2 tablespoons water, separated 1/2 cup vegetable oil 1/4 cup plus 2 tablespoons thawed lemonade concentrate, separated 8 tablespoons room temperature butter 3 1/2 cups powdered sugar One 14-ounce can raspberry pie filling (about 1 cup will be used) Directions: Heat the oven to 325 F. Lightly spritz

B Y

P U F F P A F F

This cake channels the season’s sunny weather with tart lemon and sweet raspberry. It’s pretty enough for a party or potluck but easy enough to treat your family at home. two 9-inch round cake pans with cooking spray. Dust pans with flour.

Shake out excess flour and set aside.

Using an electric mixer on high speed, beat egg whites and cream of tartar in a medium bowl until stiff peaks form, about 2 to 3 minutes. Set aside.

Rinse the lemon and pat dry. Zest, then squeeze 2 to 3 tablespoons of juice.

In a large mixing bowl, combine cake mix, 3 egg yolks, 3/4 cup water, oil, 1/4 cup lemonade concentrate, lemon zest, and lemon juice. Beat with an electric mixer on low speed until the ingredients are incorporated, about 1 minute. Stop the machine and scrape down the sides of the bowl. Beat on

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medium for 2 minutes longer. Scrape down the side of the bowl again if needed.

Using a rubber spatula, turn out the beaten egg whites on top of the cake batter. Fold eggs whites into the batter until well combined, being careful not to break the foam. Divide the cake batter evenly between the 2 prepared cake pans. Using a rubber spatula, smooth the tops of the cakes. Place the cake pans in the oven side by side.

Bake the cake layers until they are golden brown and the tops spring back when lightly pressed with a finger, 25 to 30 minutes. Transfer the cake pans to wire racks and let cool for 5 minutes. Run a long, sharp knife around the edge of each cake layer and shake the pans to loosen the cakes.

Invert each layer onto a wire rack, then invert it again onto another rack so that the cakes are right side up. Allow the layers to cool completely.

Meanwhile, make the lemon buttercream frosting. In a medium bowl, beat the butter with an electric mixer on low speed for 30 seconds, until fluffy. Stop the machine and add powdered sugar, 2 tablespoons of lemonade concentrate and 1 tablespoon of water. Beat on low speed for 1 minute until the sugar is incorporated. Increase the mixer speed to medium-high and beat 1 minute

until light and fluffy, adding up to 1 additional tablespoon of water to loosen the frosting if necessary.

To assemble the cake, transfer one layer, right side down, to a serving platter. Spread a layer of raspberry filling on this layer then place the second layer on top, right side up.

Spread the top with about 1 cup of frosting. Frost the top of the cake, then the sides, working with smooth, clean strokes.

Store the cake at room temperature in a cake saver or loosely covered with plastic wrap for up to three days.

(Recipe from Anne Byrn’s “The Cake Mix Doctor Returns,” Workman Publishing, 2009)

Kim Puffpaff is a wife, mother, homemaker, baker, singer, and artist of various handcrafts. Growing up with excellent home cooking and feeding her own family for over fifteen years, has given her the foundation and experience that she is happy to share with others.

Kim lives with her husband, teenage son, two school-age daughters, and four yappy little dogs.

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Visit our website at acgilbert.org/summer-camps/ for more information or to register online.

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