REAL | LOCAL | MOMS
Salem | October/November 2019 | FREE
Oh, What a Team!
Santiam Women’s Clinic, part of Santiam Hospital, offers care and support to help women manage their health at every stage of life. Whether you need a routine checkup or are pregnant and seeking a midwife or OB/GYN to deliver your baby, we can meet your needs.
Brooke Renard, MD, OB/GYN
Jennifer Brewer, MD, OB/GYN
Melissa Shefﬁeld, ARNP, CNM
• Medical degree from University of Nebraska College of Medicine
• Medical degree from Oregon Health & Sciences University
• Nurse midwife degree from Frontier School of Midwifery & Family Nursing in Kentucky.
• Board Certiﬁed in Obstetrics & Gynecology
• Board Certiﬁed in Obstetrics & Gynecology
• Member of the American College of Nurse Midwives, American College of Obstetricians & Gynecologists and the American Midwifery Certiﬁcation Board
Part of Santiam Hospital
All of our providers are accepting new patients. To schedule an appointment, please call us at 503-769-9522 1373 N 10th Ave., Stayton • santiamhospital.org
Santiam Hospital & Clinics accept all insurance including all Medicare plans, OHP, Kaiser Permanente & Blue Cross.
Sublimity Medical Clinic, part of Santiam Hospital offers full spectrum, comprehensive primary care including obstetrics. Our skilled physicians provide support throughout your pregnancy and post-delivery, care for your newborn, and continued care for the years beyond.
Emily Alvale, MD
Eva McCarthy, DO
• Medical degree from Oregon Health & Sciences University
• Doctor of Osteopathy degree from Des Moines University in Iowa
• FP-OB Fellowship, Natividad Medical Center, Salinas, California. Hospital-based obstetric training with highlight on high-risk OB and procedural training.
• Board certiﬁed by the American Osteopathic Board of Family Physicians and the American Osteopathic Association
SUBLIMITY MEDICAL CLINIC Part of Santiam Hospital
All of our providers are accepting new patients. To schedule an appointment, please call us at 503.769.2259 114 SE Church St., Sublimity • santiamhospital.org
Survival Guide 20 Meet the MOM experts... 4
inside that counts
They know what they're
Cover MOM: Cassie Cline.......................10
This mom gets real
Because I said so............... 5
The reality of surviving the
A message from MOM
On the road......................... 7 How to change a flat tire,
Breast Cancer Awareness Month..........23
from Capitol Auto Group
Celebrate with our new
Healthy MOM..................... 8
Broccoli power.................25 Food fight against cancer
favorite vegetable: broccoli
Trick or Treat, from Santiam Hospital
More ways to love your MOM Blog: mommag.com Facebook: facebook.com/ lovemommag
Photos by Joni Loraine Photography
Advertise today Want to get the word out about your business? Contact Kim Leighty at email@example.com mommag.com 3
[They know what they’re talking about] Drive.
On the road with Monika Duke, page 7
Health. Healthy MOM with Santiam Hospital, page 8
Say Cheese. Say Cheese with Dr. Ana Castilla, page 18
“ If you want to bring
Something to Smile About with Dr. Na Xu, page 28
happiness to the whole world, go home and love
― Saint Teresa of Calcutta
Move. Get moving with Cara Turnquist & Jill McLean, page 30
Because I said so! Published by GO Creative, LLC 263 29th Avenue SW Albany, OR 97322 Editor-in-Chief Managing Director Angela Hibbard firstname.lastname@example.org Salem Advertising Representative Kim Leighty email@example.com 503-510-9036 Mid-Valley & Lane County Business Development Manager Linda Blair firstname.lastname@example.org 541-231-7250 Tri-Cities Business Development Manager Kim Harvey email@example.com 509-460-6526 Designer Sean Carver
We love hearing from you. Email firstname.lastname@example.org with feedback, story ideas or nominations. MOM MagazineTM is produced by GO Creative, LLC. © 2018 All rights reserved. Any reproduction, in whole or part, without written permission of the publisher, is prohibited. Information in the magazine is provided for general information purposes only with the understanding that none of the content constitutes professional advice. Opinions expressed by the writers or advertisers are not necessarily the opinions of the magazine or the publisher. Inclusion in the magazine does not constitute endorsement of information, products or services.
Make a difference It’s hard not to get overwhelmed by all that is wrong and unjust in the world, and it’s harder still to answer the questions of our children, who often view the world simplistically, feeling that everything needs to be "fair." “Why do we have so much when others have so little?” my kids often ask, especially as we approach the holidays. The truth is, I don’t have a great answer to this question. But I have found that when I feel despondent in the face of injustice and inequity, it helps enormously to remind myself, and my kids, that we can all make a difference every day. We might not cure cancer or end homelessness, but we can do something every day to improve the world—in our home, in our neighborhood, in our school, in our community. Sometimes it’s as simple as greeting someone with a smile, or visiting with a neighbor even though we’re in a hurry. I tell my kids that we might not be able to clothe and feed every person we see in need, but we can acknowledge them with the dignity that every human deserves. We can say, “Hello,” look them in the eye and wish them a good day. Everyday we can find someone at school or work who needs recognition and inclusion. When we focus on small things that we can control, our outlook feels more hopeful. Collectively, all of our microactions can create strong, thriving communities. I am
constantly inspired by our Cover MOMs and readers who are making a difference every day in the lives of their families and communities. So the next time you feel discouraged by all of the need in the world, ask yourself what small act you can take today to make a difference. Why? Because I said so!
Angela Hibbard MOM Magazine Editor-in-Chief
[ Momism #22: Be
YOUR DREAM IS OUT THERE. MAKE IT A REALITY. Top-ranked degrees
ONLINE Christy Weddingâ&#x20AC;&#x2122;s pathway to earning a business administration degree 100% online was made easier thanks to Oregon Stateâ&#x20AC;&#x2122;s Degree Partnership Program with statewide community colleges.
on the road
CHANGE A FLAT TIRE Don’t let a flat tire deflate your day. Be prepared with these 10 steps for changing a flat and you’ll be back on the road in no time.
In addition to the crucial jack, wrench and spare tire, consider placing these tools in your trunk to make a tire change much easier and more comfortable:
Find a safe spot to pull over. If you're on the freeway, taking the next exit is the safest bet, even if you have to drive on a blown tire. Otherwise, pull as far onto the shoulder as possible. Don't park in the middle of a curve where approaching cars can't see you. Also, choose a flat spot; jacking up your car on a hill can be a disaster. If you have a manual transmission, leave your car in gear. Be sure to set your parking brake!
Turn on your hazard lights. Get the jack, wrench and spare tire from the trunk of the car and bring them over to the tire that is flat. Use other tools or supplies, if needed.
Remove the lug nuts and pull the tire off the car. Make sure to place the lug nuts in a pile that won't get scattered and pull the tire straight toward yourself to remove it from the wheelbase. Place the spare on the car. Line up the lug nut posts with the holes in the spare and push the spare all the way onto the wheel base until it can't go any farther.
To avoid flats, be sure to have your car serviced regularly, including the tires, and don’t forget to check the spare to make sure it’s in good condition and fully inflated.
Use the wrench to loosen the lug nuts. You may need to remove the hubcap. Don't remove the lug nuts at this point; simply loosen them by turning the wrench to the left (counter-clockwise). If the lug nuts are really tight, try placing the wrench on the nut and standing on the wrench arm to use your full weight on it. You can also try hitting the wrench arm with a rock. Use the jack to lift the vehicle off the ground. Different car models may have different places to put the jack; consult your owner's manual for specific locations. Once the jack is securely in the correct spot, jack up the car until the tire is about six inches off the ground.
(with extra batteries)
Gloves Tarp or mat to kneel on Plastic rain poncho Fix-a-flat™ spray foam Tire gauge Tire blocks
Put on the lug nuts. Don't put them on tightly, just make sure they're on enough for the spare to stay on the car for a moment.
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Lower the car back to the ground. Use the jack to bring the car back down to ground level. Remove the jack from underneath the car.
Make sure the lug nuts are tightened. With the car back on the ground, you can now tighten the lug nuts. Rather than tightening them one by one in order, start with one lug nut, tighten it about 50%, move to the opposite nut (across the circle) and tighten that one about the same amount. Keep tightening opposite lug nuts gradually in turn until each lug nut is as tight as it can be.
MEET MONIKA DUKE Executive Assistant, Monika Duke, has been with Capitol Auto Group for 18 years. She is the mother of two daughters: Lauren, age 14 and Morgan, age 13—born on the same date exactly one year apart! Monika enjoys working at Capitol because of the great owners and her co-workers. She also loves the freedom Capitol provides to do her favorite activity outside of work: watching her girls play competitive soccer all over the West Coast.
Source: Department of Motor Vehicles
Come see us at Capitol Auto Group to get your car road trip ready.
Put your flat tire and tools back in your trunk. Make sure you don't leave anything on the side of the road.
k c i r T or t a e tr H
alloween is a holiday that has really come into its own in the last decade. From the humble grocery store plastic masks of the 80s, to the elaborate Pinterest-worthy costumes and dĂŠcor of today, Octoberâ&#x20AC;&#x2122;s spookiest eve has become something kids, and parents, look forward to for weeks. This year make it a truly happy Halloween with these not-so-scary tips.
T RE AT S . . .
Teens with a cause.
THE HIGHLIGHT OF HALLOWEEN,
of course, is the costume. These days ideas run the gamut from comic book heroes to inanimate objects, and the internet is a gold mine for inspiration. While it may be tempting to log on to Etsy and purchase a custom-made costume, making it at home can be an exercise in creativity and thriftiness.
Candy safety. If your child goes trick-ortreating, check over their haul when they get home. While razor blades in apples may be an old wives’ tale, it doesn’t hurt to give the candy a once-over, especially if your child is allergic to nuts or other popular candy ingredients.
Think outside the box for costumes. Truly original ideas such as inanimate objects (think the shower costume in Karate Kid) or concepts (a suit covered with printouts of laws = a lawsuit) are the costumes that people will remember.
Scour second-hand stores. Costumes do not have to be exact replicas of the character they represent. Thrift store articles of clothing can be a good stand-in, plus re-using and upcycling is a great choice for the environment.
Stay warm. While October in Oregon is almost still a summer month, by the 31st we are bound to get some crisp weather. Factor in some warmth layers when designing the costume so it doesn’t have to be covered up by a coat!
Be thoughtful with accessories. Make sure that the accessories are not too sharp, heavy, long or cumbersome when out and about.
Watch your step.
Make sure that costumes are not so long that they create tripping hazards.
Incorporate lights or reflective tape into the design of the costume if your child will be out trick-or-treating in the dark. Carry a flashlight or light-up treat bucket.
TEE NS ...
OH M Y !
While the littles are out getting candy door-to-door, teens are often in a Halloween limbo: too old to trick-or-treat, but still wanting to dress up. They can experience the best of both worlds by inviting friends over to hand out candy at your door. They get to don costumes, nosh on some healthier snacks, and parents get to, ahem, supervise.
Candy beacon. Make sure you have a well-lit drive and entryway so trick-or-treaters know your house is open for business.
Side snacks. Put out a veggie tray and popcorn for the teen hosts so they don’t eat all the candy! (They’ll eat some, so plan accordingly.)
In recent years, Halloween has truly emerged as the first holiday of the “holiday season.” It can be a fun, low-stress time to ramp up to the full swing of winter holidays, and an opportunity for kids of all ages to stretch their imagination.
Safe jack-o-lanterns. Use battery-powered “candles” in jack-o-lanterns instead of wax so there’s no chance of a fire hazard.
Decoration barricade. Keep decorations visible but out of the pathway to your door.
Brought to you by:
Q Photo credit: Joni Loraine Photography Cover MOM Cassie Cline has goals, like a full night of uninterrupted sleep (a mom can dream), not losing her cool with her kids, growing her business and creating amazing family Halloween costumes every year. She encourages other moms not to do motherhood alone. â&#x20AC;&#x153;Find your village: other moms you connect with and can go through the trenches together. Life is always better when you do it with others.â&#x20AC;?
! l Cassie Cline a e r s t e
Q& A Who is MOM?
COMMUNITY/HOMETOWN: Aumsville, OR.
FAMILY: Husband, Mike, pastor at Mountain View Church and children: Aiden, age 7; Addison, age 4 and Audrey, born in May, 2019. PROFESSION: Mom, pastor’s wife and
Norwex Independent Sales Consultant.
Family comes first. All families are unique. Tell us about yours. My husband, Mike, and I have been married for 12 years. We have three beautiful children: Aiden, who is 7 years old; Addison who is 4 years old and Audrey who was born in May of this year. Of course, our first “child” is our four-legged one—our miniature schnauzer, Riley, who is 9 years old. Tell us about one of your proudest mom moments? On any given day parenting can feel like nothing more than “behavior modification.” But, once in a while, we get a glimpse of the character that is being formed in our kids. Those are my proudest moments, when my kids show a glimpse of who they are becoming—those times in which they put others first without being prompted, when they give up something of theirs to make someone else happy. Those are the moments that remind/assure me that we are doing something right. Now tell us about one of your most humbling mom moments? I often say that kids hold up a mirror to the ugliest parts of ourselves. I’m most humbled when I see a behavior or hear a tone or words out of my kids that I know they have learned from me. Unfortunately, “Do as I say not as I do,” does not seem to work for kids. God definitely uses my kids to show me the most unholy parts of me. What do you wish for your children? I wish for my kids to always know their identity. To each know they are a loved child of God. I pray that I am able to parent them
each in a way that equips, enables and empowers them to fulfill whatever purpose He has planned for them.
No one works harder than mom. We know that being a mom is a full-time job. Tell us about your work or volunteerism outside of the home. I am a pastor’s wife which means I do whatever needs to be done to help my husband and the church accomplish its mission. I am also a business owner. I help people create safe havens in their homes by radically reducing their use of toxic chemicals through a company called Norwex. How do you balance (or not) motherhood, activities, work, volunteering, household responsibilities, and life in general? What usually falls through the cracks? I can’t say that I'm always the best at balancing. The scales tend to tilt at various times. Sometimes housework falls through the cracks, sometimes my business falls through the cracks. Many times it feels like we’re just trying to survive in this stage of life. The balance comes when I’m able to give myself appropriate breathing room and focus on the roles that only I can play. No one else can be mom to Aiden, Addison and Audrey. No one else can be wife to Mike. Those roles take precedence and then everything else can fill in. I’m okay with the minor things being out of balance—as long as I’m doing those roles well. When was the last time you failed? What did you learn? I fail daily. You don’t realize how you sound mommag.com 11
until you hear/see your child behaving like you. And you think, “Ugh, do I really sound like that?” I never wanted to be a mom (or person) that yells. Yet I find myself communicating in that way, daily. That’s a hard habit to break! Hanging on the wall of my office is a calendar sticker chart. I realized that I can’t break that habit on my own so my kids are helping me. If I yell, they put an “X” on the day. If I make it the whole day, I get a sticker at the end of the day. My first goal was one week of no yelling. I have been able to accomplish that. But I have not gone an entire month yet. Eventually I hope to be able to look back and have an entire
I wish for my kids to always know their identity. To each know they are a loved child of God.
year of stickers without “Xs,” but I have a feeling it will take a few years to get there! Do you have a goal you’d like to accomplish within the next five years? To get a full night of uninterrupted sleep. For real though, I’d like to grow my business over the next five years, to help more people save time and money with Norwex and to bring more people along in that mission with me. I’d like to travel as a reward for growing my business and I am working toward earning senior leadership status within my company.
If mom’s not happy, nobody’s happy. What is one thing you never had that you want for your kids? A home with Christ at the center. When was the last time you did something for the first time? I recently flew with the baby by myself. We’ve traveled with all of our kids many times, but I’ve always had Mike by my side. This was the first time traveling with a baby by myself. It’s not something I plan to do again anytime soon!
? Tea or Coffee?
Coffee Morning or Night?
Night Summer or Winter?
Winter Fly or Drive?
Gold or Silver?
Silver Dog or Cat?
Dog Bath or Shower?
Bath Math or English?
English Hot or Cold?
MOM’s Favorite… …family game: I love playing …parenting book or cards. With my kids’ ages, Uno tends philosophy: Books that have to be a go-to, but I look forward to teaching them games like Euchre when they’re older.
Instant Pot spaghetti because that’s the meal my husband makes!
influenced me over my seven years of motherhood include Parenting with Love and Logic, It’s OK not to share, Siblings Without Rivalry and Peaceful Parent, Happy Kids.
…guilty pleasure: Ice
cream, but I don’t feel guilty about it at all. mommag.com 13
If you could instantly have one new skill, what would it be? I’m not sure it’s a “skill” but I wish I had more arms and hands. Two just doesn’t seem to be enough! What keeps you sane? My village. If I didn’t have an amazing group of mamas coming alongside me on this journey I would probably lose my mind.
Listen to mom. What surprised you the most about motherhood? Everything. I nannied for three years before we had kids of our own and I knew exactly how I was going to raise my kids. I had it all figured out. And then I had kids of my own. I parent entirely differently from what I expected and from how I nannied. What’s the best advice you have received from another mom? Before I had my son, another mom taught me to always “double make” the bed or crib, meaning you make the bed with the waterproof cover, then sheet, then another waterproof cover and another sheet on top. That way, when your child wakes you at 3 a.m. and the sheets need to be changed, all you have to do is pull off the top layer and the bed is ready to go.
Everything with children is just a phase. So on the one hand, take heart knowing that it wonâ&#x20AC;&#x2122;t last foreverâ&#x20AC;&#x201D;there is a light at the end of the tunnel. On the other hand, the phase wonâ&#x20AC;&#x2122;t last forever, so make the most of each phase.
Every year the Cline family embraces Halloween with family-themed costumes. Pictured here: Captain Hook, Wendy, Tinkerbell and Peter Pan.
What’s your favorite Halloween or Thanksgiving tradition? There aren’t many times in which I am the “cool, fun mom.” But every Halloween we do a family theme for costumes and I get way into it. We’ve done Snow White, Peter Pan (definitely my favorite so far!), Teenage Mutant Ninja Turtles, Batman and The Little Mermaid. It’s one day when I am able to let go and enter into my kids’ imaginative world. This year we are going with a Wizard of Oz theme. We will continue to all dress up together for as long as our kids will let us! What’s your strategy for surviving Halloween candy overload? Are you an eat-it-all-as-fast-as-you-can-onHalloween-night type of mom or onepiece-a-day-and-make-it-last kind of mom? I’m more like “a piece or two a day until you forget about it and I throw it away” kind of mom.
What advice would you give your younger mom self—what do you wish you knew then that you know now? Everything with children is just a phase. So on the one hand, take heart knowing that it won’t last forever—there is a light at the end of the tunnel. On the other hand, the phase won’t last forever, so make the most of each phase. What message or advice would you like to share with other moms? Hang in there during the tough times. Cherish those awesome little moments in each day. And find your village.
Motherhood can be a very lonely role, but it doesn’t have to be. Find other moms whom you connect with and go through the trenches together. I promise, life is always better when you do it with others.
A guide to trick
or treating with braces Braces don’t have to derail your Halloween fun. Here are some tips to protect your braces, aligners and other orthodontic appliances:
Say “boo” to hard treats.
Avoid sticky situations.
The spooktacular news is that not all Halloween candy is off-limits!
This includes hard-shelled peanut candies, nuts or nut-filled candies, taco chips and popcorn (especially unpopped kernels). And whether in orthodontic treatment or not, no one should ever chew ice.
Sweets can cause cavities, which means brushing and flossing are more important than ever during the Halloween season.
Stay away from hard, sticky, crunchy or chewy candy and snacks including caramel, gummies, licorice, taffy, bubblegum (even the sugarless kind), jelly beans and soft drinks.
Good alternatives include soft chocolates, peanut butter cups or other melt-in-yourmouth varieties.
Make a commitment to oral health. Deciding to avoid hard and chewy sweets before the Halloween season increases your rate of success and reduces the likelihood that you’ll break braces. Happy Halloween! Source: American Association of Orthodontist
503-399-0721 email@example.com 434 Lancaster Drive NE, Salem
Ana Castilla, DDS, MS is a board-certified, Oregon-based orthodontist. She is passionate about helping patients attain their perfect smile, so they can live their lives to the fullest!
Salem Health delivers!
Pregnant? Schedule a prenatal appointment today!
• The most babies in the MidWillamette Valley • Both OB/GYNs and certified nurse-midwives • The only NICU in Marion and Polk counties
[ Momism #74: Don't
forget your coat.
OBSTETRICS & GYNECOLOGY
503.399.2424 mommag.com 19
HALLOWEEN SAFETY TIPS
Halloween should be an exciting night, not a dangerous one. So keep these tips in mind for a spooktacularly safe Halloween.
Treats & Tips
HOME SAFETY To keep homes safe for visiting trickor-treaters, parents should remove from the porch and front yard anything a child could trip over such as garden hoses, toys, bikes and lawn decorations. Parents should check outdoor lights and replace burnedout bulbs. Wet leaves should be swept from sidewalks and steps. Restrain pets so they do not inadvertently jump on or bite a trick-or-treater or run away.
HALLOWEEN SURVIVAL GUIDE
If you donâ&#x20AC;&#x2122;t want to contribute to sugar overload this Halloween, consider these non-traditional treats (and a few tricks) for your trick-or-treaters. It may take a little advanced planning but, when buying in bulk, many of these items are equally as affordable as candy. So if youâ&#x20AC;&#x2122;re typically a last minute shopper like some of us, and by last minute we mean the morning of October 31st, this year you might need to start planning in...3...2...1...Go!
TREAT 1 20 mommag.com
Instead of bouncing off the walls from a sugar rush, kids can bounce these creepy Halloween bouncy balls.
Small children should never carve pumpkins. Children can draw a face with markers. Then parents can do the cutting. Consider using a flashlight or glow stick instead of a candle to light your pumpkin. If you do use a candle, a votive candle is safest. Candlelit pumpkins should be placed on a sturdy table, away from curtains and other flammable objects, and not on a porch or any path where visitors may pass close by. They should never be left unattended.
HALLOWEEN SAFETY TIPS
HALLOWEEN SAFETY TIPS
TRICK-OR-TREATING A parent or responsible adult should always accompany young children on their neighborhood rounds. Have flashlights with fresh batteries for all children and their escorts. If your older children are going alone, plan and review the route that is acceptable to you. Agree on a specific time when they should return home. Only go to homes with a porch light on and never enter a home or car for a treat. Because pedestrian injuries are the most common injuries to children on Halloween, remind Trick-or-Treaters: • Stay in a group and communicate where they will be going. • Remember reflective tape for costumes and trick-or-treat bags.
TREAT 3 You won’t blow it when you share mini bubbles with your trick-or-treaters.
• Carry a cellphone for quick communication, but remember “head up, phone down” when crossing the street. • Remain on well-lit streets and always use the sidewalk. • If no sidewalk is available, walk at the far edge of the roadway facing traffic. • Never cut across yards or use alleys. • Only cross the street as a group in established crosswalks (as recognized by local custom). Never cross between parked cars or out of driveways.
TREAT 2 Slap on some fun with these quirky bracelets.
• Don’t assume the right of way. Motorists may have trouble seeing Trick-or-Treaters. Just because one car stops, doesn’t mean others will! Law enforcement authorities should be notified immediately of any suspicious or unlawful activity. Source: American Academy of Pediatrics
TREAT 4 We say “Boo” to any ghost or goblin who doesn’t love stickers and tattoos.
TREAT 5 These treats have the added bonus of illuminating trickor-treaters for extra safety. Bonus if your other treats glow as well.
HALLOWEEN SAFETY TIPS
From creepy eyeballs to adorable jack-o-lanterns, kids love erasers.
A. Plan costumes that are bright and reflective. Make sure that shoes fit well and that costumes are short enough to prevent tripping, entanglement or contact with flame.
B . Consider adding reflective tape or striping to costumes and trick-or-treat bags for greater visibility. C . Because masks can limit or block eyesight, consider nontoxic makeup and decorative hats as safer alternatives. Hats should fit properly so they don’t slide over eyes. Makeup should be tested ahead of time on a small patch of skin to make sure there are no unpleasant surprises on the big day.
D . When shopping for costumes, wigs and accessories, look for and purchase those with a label clearly indicating they are flame resistant. E . If a sword, cane, or stick is a part of your child’s costume, make sure it is not sharp or long. A child may be easily hurt by these accessories if he stumbles or trips. F . Do not use decorative contact lenses. While the packaging on decorative lenses will often make claims such as “one size fits all,” or “no need to see an eye specialist,” using decorative contact lenses without a prescription is both dangerous and illegal. This can cause pain, inflammation, and serious eye disorders and infections, which may lead to permanent vision loss. G . Review with children how to call 9-1-1 (or their local emergency number) if they ever have an emergency or become lost.
October is Breast Cancer Awareness Month and we’d like to celebrate with our new favorite vegetable:
Exciting research from the Linus Pauling Institute shows that sulforaphane, a compound derived from cruciferous vegetables like broccoli, shows promise for fighting breast cancer. We think that’s cause for celebration. So treat yourself to the easy and delicious broccoli recipes on page 25 and learn more about this encouraging study below.
A number of studies in the past have found that women with a high intake of cruciferous vegetables—such as broccoli, cauliflower, cabbage or kale—have a decreased risk of breast cancer. Sulforaphane is a compound found in many of these cruciferous vegetables, and it may alone have value in cancer prevention: One of the first clinical studies to look at the effect of sulforaphane in women diagnosed with breast cancer was recently conducted by researchers at the Linus Pauling Institute. “Our original goal was to determine if sulforaphane supplements would be well tolerated and might alter some of the epigenetic mechanisms involved in cancer,” said Dr.
Emily Ho, the principal investigator in this study from the LPI and also in the College of Public Health and Human Sciences at OSU. This research was done with 54 women with abnormal mammograms who were scheduled for a breast biopsy and were studied in a double-blind, randomized, placebo-controlled trial. They received either a placebo or supplements that provided sulforaphane. The amount of sulforaphane they received would equate to about one cup of broccoli sprouts per day, if eaten as a food. “We were surprised to see a decrease in markers of cell growth, which means these compounds may help slow cancer cell growth,” said Ho. “This is very encouraging. Dietary approaches have traditionally been thought to be limited to cancer prevention, but this demonstrated it could help slow the growth of existing tumors.” With more studies, it’s possible that sulforaphane or other dietary compounds may be added to traditional approaches to cancer therapy, whether to prevent cancer, slow its progression, treat it or stop its recurrence. * Reprinted with permission from the Linus Pauling Institute
IT’S ABOUT YOU AND YOUR BABY
You probably know breastfeeding can give your baby a healthy start. But that’s not the only health beneﬁt. Research shows that mothers who breastfeed lower their risk of breast cancer. It also lowers the risk of ovarian cancer by preventing ovulation. Which means you have less exposure to hormones like estrogen, which
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can promote cancer cell growth. So, if you have questions about breastfeeding, or need help from one of our certiﬁed Lactation RNs, contact us today to schedule an appointment. Childhood Health provides 5-Star* pediatrics care in Salem and Silverton. To learm more, visit us online at childhoodhealth.com
OCTOBER IS BREAST CANCER AWARENESS MONTH
SUPPORT THE FIGHT!
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ost of us know that we can reduce our cancer risk by doing things like avoiding smoking and sun exposure, but did you know that one-third of all cancers are linked to diet? Thatâ&#x20AC;&#x2122;s according to Emily Ho, Director of Oregon State Universityâ&#x20AC;&#x2122;s Moore Family Center for Whole Grain Foods, Nutrition and Preventive Health.
B BROCCOLI POWER
Emily Ho studies the therapeutic value in non-nutritive compounds in vegetables, especially in the stinky stock compounds in broccoli, Brussels sprouts and cabbage. That’s why broccoli is Emily’s favorite vegetable. In fact, you might even call her a broccoli evangelist. So what does all this mean in plain English? If it stinks, it just might help prevent cancer. But you don’t need to suffer through stinky vegetables to eat healthy. Try these quick and delicious recipes that are packed with powerful broccoli.
Bolivia bowl 2 cups cooked quinoa, warmed
2 cups canned hominy, rinsed and warmed 1 head broccoli cut into florets
Preheat oven to 450 degrees F. Place the broccoli florets on a baking sheet with 1 to 2 tablespoons olive oil and a sprinkle of salt. Roast until tender.
8 ounces grilled tempeh, tofu or chicken 1 cup shredded green cabbage 1/2 cup shredded red cabbage 1/2 bunch of cilantro, roughly chopped 1/2 tomato, diced 1 clove garlic, minced 1 lime, juiced 2 tablespoons canola oil 1/4 teaspoon cayenne pepper 1/2 teaspoon cumin 1 teaspoon honey
Salt and pepper to taste
Meanwhile, assemble the slaw. In a bowl combine cabbage, tomato and cilantro. In a small bowl whisk together garlic, lime juice, oil, honey, cumin, cayenne and approximately 1 teaspoon salt and 1/2 teaspoon pepper. Toss the cabbage with dressing and let sit for 10 minutes. To assemble the bowls: In eight bowls place 1/2 cup quinoa, 1/2 cup hominy, 1/2 cup roasted broccoli, 1/4th of the avocado diced, 1/3 cup of the slaw and 1/4 cup of the protein of your choice.
Beaver Nation Broccoli Salad
DIRECTIONS: In a small bowl, whisk together the yogurt, apple cider vinegar, honey, salt and pepper. Adjust salt and pepper to taste. In a large bowl, mix the broccoli florets, red onion, dried cranberries, sunflower seeds and feta cheese. Add the dressing and stir to combine. Cover and chill for at least 30 minutes for best flavor. Serve immediately or make ahead up to 24 hours.
½ cup nonfat or low-fat Greek yogurt, plain ¼ cup apple cider vinegar 2 tablespoons honey ¼ teaspoon salt ¼ teaspoon black pepper
Emily Ho, nutrition scientist at Oregon State University, pictured here with her favorite vegetable. Photo credit: Shawn Lineham.
4 cups broccoli florets, bite-sized ½ cup red onion, chopped ½ cup dried cranberries 1/3 cup toasted sunflower seeds, salted 1/4 cup feta cheese, crumbled
Recipes courtesy of the Moore Family Center, housed in Oregon State University’s College of Public Health and Human Sciences.
something to smile about
What you should know
about oral cancer Red or white patches
Check the lips
REGULAR DENTAL VISITS ARE NOT JUST FOR CLEANINGS AND CAVITY CHECKS, THEY’RE ALSO AN OPPORTUNITY FOR YOUR DENTIST TO EXAMINE YOUR MOUTH AND NECK FOR ORAL CANCERS.
DETECTING ORAL CANCER early can nearly double your chance of survival. So do your part by performing self-exams and tell your dentist if you notice any of the following: • A sore on the lips or in the mouth that will not heal. • Red or white patches in the mouth. • Earache.
Healthy Smiles Family Dentistry
2601 25th St., Suite 400, in Salem 503-689-8936 www.myfamilydentistsalem.com
• Pain, tenderness or numbness on the lips or in the mouth.
• A change in the way your teeth fit together when you close your mouth.
• A lump, thickening, a rough spot, crusty area or eroded area on the lips or in the mouth.
• A lump or growth in your throat or neck.
• Difficulty chewing, swallowing, speaking or moving the jaw or tongue. • Coarseness or other changes in your voice.
• Cough or sore throat that will not go away. Be sure to visit your dentist regularly for complete oral health. Source: Journal of the American Dental Association
• Trouble swallowing.
Na Xu, DDS, is a mother of two.
The Re_Building in west Salem is the region’s only performance laboratory resource for all things athletic and injury prevention. The RE_Building by NWRA 1025 2nd St NW 97304 503-371-0779 www.rebuildingsalem.northwestrehab.com Computerized running analysis 28 mommag.com
Professional grade strength testing
SURVIVING DAYLIGHT SAVINGS TIME
ZZZ Just when your family has finally settled into some sort of sleep rhythm, daylight savings time sabotages your Zzzzs. This fall, daylight savings time ends at 2:00 a.m. on Sunday, November 3rd. So be prepared with this expert advice on how to help your kids make the transition.
Adjust your child’s schedule gradually—make bedtime about 15 minutes earlier each day for four days before daylight savings time ends and try to wake your child up 15 minutes earlier each day. The same approach works in the spring when daylight savings time begins, just gradually adjust sleep and wake times later.
EASE INTO IT
Spend an extra 15 minutes yelling at your kids to “Get back in bed!”
A blackout shade is always helpful when encouraging sleep and they definitely come in handy when adjusting to daylight savings time.
A dark cave wouldn’t induce your child to go to sleep early but, sure, throw a dark curtain up and see if that helps.
STICK WITH THE PROGRAM
If by routine you mean, the whack-o-mole game of putting your kids to bed then having them get up endlessly for a cuddle, potty or their 89th glass of water then, yes, stick to the routine.
If your child is waking up too early put a fun digital (easy-to-read) clock in their room so they can monitor when it’s OK to get up.
WATCH THE CLOCK
Having a clock in your child's room means that now he can yell, "Mom, it's 4 o'clock. I can't sleep!" so loud that the entire neighborhood is awake.
Despite your best efforts, everyone will likely be a little tired and grumpy for a few days. So give yourself, and everyone else, an extra dose of patience.
GO WITH THE FLOW
This is one of the many times when a consistent bedtime routine pays off. Stick to your normal pattern of bath, reading, cuddling, etc. to help your child’s body get the message that it’s time for sleep.
Give yourself a break. Everyone will fall into a routine eventually—just in time for the clocks to change again!
The power of pumpkin There are many great health benefits to adding pumpkin into your diet. It’s high in vitamin A, which aids vision. Pumpkins are also high in fiber, which can help you feel full throughout the day and can aid in weight
Ingredients: 1/2 cup canned organic pumpkin 1
scoop of vanilla protein powder
large handful of fresh spinach
loss. They are loaded with beta-carotene,
which has been shown to prevent certain
12 ounces coconut water
kinds of cancer. Those same free-radical
neutralizing carotenoids that help prevent cancer also help your skin looking radiant and healthy. Pumpkin is also loaded with
pumpkin pie spice to taste optional: 1 scoop of greens powder
potassium, which helps restore the body’s
electrolytes. So, eating pumpkin after a
Blend until spinach is fully obliterated and enjoy!
workout is great for recovery.
Try this shake recipe to kickstart the morning or for a workout recovery snack.
firstname.lastname@example.org | 1655 Capitol St. NE, Salem Cara Turnquist and Jill McLean are co-owners of Movement Duets, personal trainers specializing in pre and postnatal fitness.
Schedule with us today! 503-814-4400
Looking for a kid-friendly pediatrician? We have you covered in Keizer and West Salem. 30 mommag.com
Get better coordination between doctors, specialists, and more by choosing Salem Health as your child’s medical home. Salem Health Medical Clinics offer: • Pediatricians • Family doctors • Online video appointments • Medical advice hotline • Urgent care • Specialists
[ Momism #95: Let's
play the quiet game.
INTERESTED IN FOSTERING? We are an association dedicated to supporting foster families and promoting foster parenting for Marion Polk and Yamhill counties in Oregon. Learn more at our website at www.myfpa.org
Our mission is: To provide a support system that enables foster/adopt parents to meet the social, physical, educational and emotional well-being of the youth in their care. To promote participation in the professional development of our members by actively seeking private funding to facilitate educational workshops and conference opportunities. To advance and promote collaborative partnerships that strengthen policies, programs, and services which improve the individual care and support provided to the children and families.
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CO L L E G E O F P U B L I C H E A LT H A N D H UM A N S C I E N C E S
Get involved with the Mindful After Cancer Study Help women improve their body image, sexual health and well-being after cancer
This study is open to women who were diagnosed with stage 1–4 breast or gynecologic cancer at least two years ago. How to find out more • Scan the QR code • Visit health.oregonstate.edu/mindful • Email firstname.lastname@example.org for more information.
Things to know about the Mindful After Cancer Study
At least half of breast and gynecologic cancer survivors face sexual difficulties, and there are few resources to help.
You can participate in the MAC program online, from the privacy of your home.
The MAC program is eight weeks long, with an online group meeting each week for 1½ to 2 hours.
Prior research suggests that mindfulness training, along with education, can make a positive difference in cancer survivors’ wellbeing, body image, relationships and sexual well-being.
You will fill out an online survey before the program begins and one month after the program ends.
The study results will increase our understanding of how to help women improve their sexual wellbeing and quality of life after cancer.
This study is being conducted by the Oregon State University College of Public Health and Human Sciences. The Principal Investigator is Jessica Gorman, PhD. Your participation in this study will only be used for the purposes of research, and your information will be kept confidential. Funded by the OHSU Knight Cancer Institute Community Partnership Program.