REAL | LOCAL | MOMS
Mid Valley | October/November 2019 | FREE
COVER MOM
HALLOWEEN
FOOD FEATURE
SARAH PRICE
SURVIVAL GUIDE
BROCCOLI POWER
2 mommag.com
It’s what‘s
Survival guide 16 Meet the MOM experts.... 4
inside that counts
Super veggie
26
Fall back
29
They know what they're
Cover MOM: Sarah Price.........................10
Broccoli power.................26
talking about
This mom gets real
Because I said so............... 5
Halloween.........................16
The reality of surviving the
A message from MOM
Survival guide
time change
Let's Talk Health................ 7 Your health questions
Breast Cancer Awareness Month..........19
answered by Samaritian
Celebrate with our new
Health Services
favorite vegetable: broccoli
Food fight against cancer
Daylight savings..............29
survival guide
More ways to love your MOM Blog: mommag.com Facebook: facebook.com/ lovemommag
Cover MOM
10
Photos by Kirstin Carroll Photography
Advertise today Want to get the word out about your business? Linda Blair at linda@mommag.com mommag.com 3
meet the
experts
[They know what they’re talking about]
Health.
Thrive.
Natural.
Go Out and Play with Karen Swanger, page 8
Natural Choices with Emily Stimac, page 22
Style.
Say Cheese.
About Home Style with Heather Van Eyk, page 14
Let’s Talk Health with Samaritan Health Services, page 7
“ If you want to bring
Say Cheese with Dr. Wade Haslam, page 24
Focus.
Pet.
Focus on MOM with Carli Lancaster, O.D., page 18
Friends Fur Life with Chris Storm, page 28
Learn.
Smile.
Partners in Education with Carla Towery, page 20
Something to Smile About with Dr. Kim Kutsch and Dr. Greg Renyer, page 30
happiness to the whole world, go home and love
“
your family.
― Saint Teresa of Calcutta
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EDITOR'S NOTES
Because I said so! Published by GO Creative, LLC 263 29th Avenue SW Albany, OR 97322 Editor-in-Chief Managing Director Angela Hibbard angela@mommag.com Mid-Valley & Lane County Business Development Manager Linda Blair linda@mommag.com 541-231-7250 Salem Advertising Representative Kim Leighty kim.leighty@mommag.com 503-510-9036 Tri-Cities Business Development Manager Kim Harvey kim@mommag.com 509-460-6526 Designer Sean Carver
We love hearing from you. Email info@mommag.com 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
mommag.com 5
[ Momism #22: Be
grateful.
Investing in our community since 1953
HONORING THOSE WHO GIVE BACK
2019 PHILANTHROPIC ACHIEVEMENT AWARDS NOVEMBER 15, 2019
CH2MHILL ALUMNI CENTER Corvallis, OR • 11:30 AM - 1:00 PM Purchase tickets at www.BCFgives.org/awards
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wIllamette veterInary hospItal 1562 SW 3rd St. in Corvallis 541.753.2223 | wilvet.com 6 mommag.com
Thank you to our Mission Sponsors
]
Let’s talk health
Have a question you forgot to discuss at the doctor’s office or are too embarrassed to ask? The experts at Samaritan Health Services are here to help.
Let’s talk health ™
Centering group prenatal visits at our clinic, if you live in or near Corvallis. The group setting is great for first-time moms, as you’ll get a lot of good information and encouragement from moms who have been through labor and delivery already! Taking a birthing class is also a very good way to get a handle on what to expect.
My partner and I are so excited, I had a positive home pregnancy test! When I finish the happy dance, what are the next steps? Congratulations! Your first step is to make an appointment. This can be with a family medicine doctor, an OB/GYN, a nurse midwife or a Samaritan maternity care coordinator. A pregnancy test will be repeated to be sure the home test was correct. Once your pregnancy is confirmed, your care provider will discuss any health concerns and symptoms, go over your medication list and start prenatal vitamins (if you aren’t taking them already). Next, we’ll schedule your first prenatal appointment, usually around 12 weeks. If you have experienced problems in the past such as previous pregnancy loss, pain or bleeding, or have a chronic health condition like diabetes or hypothyroidism, make sure to mention your concerns so the clinic can consider that when arranging your first appointment. Take good care of yourself and stay away from alcohol, cigarettes or any non-prescription
drug. Consider simple improvements to your diet, but do not make any drastic dietary changes before you speak with your care provider. You can start reading books and articles on pregnancy, birth and baby care, and in the coming months you are likely to get lots of encouragement and advice, both good and bad, from friends and family. Meanwhile, keep celebrating!
Be sure to discuss your birth plan with your midwife or doctor, as this will help you have the kind of birthing experience that is right for you and ensure that both you and your care provider are on the same page. Meanwhile, I am happy to report that the C-section rate at our clinic for low-risk, first time mothers is only 11% – far below the national average of 25.8%. The collaboration between midwives and doctors in our clinic means that we can provide individualized and safe birthing experiences to every mother-to-be in our care, and I couldn’t be prouder! ~ Emily Yeast, Certified Nurse Midwife, Samaritan Obstetrics & Gynecology, Corvallis
~ Gina Martin, MD, Samaritan Family Medicine Resident Clinic, Lebanon
I am pregnant with my first child and I want to do whatever I can to avoid a C-section. What do you recommend? Though C-section births are sometimes necessary, there are many things you can do to increase your chances of a healthy and safe vaginal delivery. First, I’d recommend taking good care of yourself. Eat well, exercise, do not smoke cigarettes – all of the usual healthy habits. Go to every prenatal appointment to be sure all is going well throughout your pregnancy. You may even consider the
Brought to you by:
Call Samaritan Health Services Find a Doctor line at 800-863-5241 to find a provider who is right for you.
mommag.com 7
The power of
gratitude Did you know that people who are grateful tend to be the happiest people?
Help your child express how they feel with phrases like:
Research shows they tend to be more productive and resilient. When they experience trauma or stress, they’re more likely to overcome it in a healthy way.
“That really emptied my bucket” (It hurt my feelings)
One way to teach gratitude is to regularly share daily highlights as a family. Do this at bedtime, during meals, in the car, whenever you can! Another helpful tool is the “bucket theory.” Imagine that everyone has an invisible bucket and, when grateful, that bucket and the buckets of those around them fill but, when negative, they empty.
When children’s buckets are full and they learn how to fill others’, they understand that they are unique, valuable and capable. Teaching your child to explain how they feel by using this analogy encourages clear communication and, most importantly, the power of gratitude.
“Thank you! That filled my bucket!” (It encouraged me)
“I did it. I really did it!” —HIGH SCHOOL STUDENT WHO COMPLETED GRADUATION REQUIREMENTS THIS SUMMER
Brought to you by:
Karen Swanger is the Director of KidSpirit Oregon 4-H Youth Programs
Thank you to our 2019 summer program sponsors! Meyer Memorial Trust Starker Forests Umpqua Bank Barker-Uerlings Insurance HP Inc. Citizens Bank Corvallis Radiology INTO Oregon State University Jacobs Engineering Group Legend Homes Mid-Valley Gastroenterology Ollerenshaw Wealth Management Oregon State Credit Union Pacific Power Foundation Samaritan Health Services Gerding Builders
Summer programs — like Kindergarten Academy, Middle School Math Camp, and High School Credit Recovery — open doors for Corvallis public school students. Learn more about rising graduation rates at cpsfoundation.org or 541-757-5857.
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[ Momism #74: Don’t
forget your coat.
We’ve got plant play for all the ages.
]
YOUR DREAM IS OUT THERE. MAKE IT A REALITY. Top-ranked degrees
ONLINE Join us for an upcoming Little Sprouts Class! Each month Garland Nursery hosts Little Spouts, a hands-on, make-and-take kids class on gardening. Visit our website for the schedule and more details. Registration required.
Christy Wedding’s pathway to earning a business administration degree 100% online was made easier thanks to Oregon State’s Degree Partnership Program with statewide community colleges.
Upcoming Classes Pumpkin Painting
Sat., Oct. 12th - 11 a.m., $7 per child Fresh Green Centerpiece
Sat., Nov. 9th - 11 a.m., $7 per child
Fresh Green Holiday Swag
Sat., Dec. 14th - 11 a.m., $7 per child
5470 NE Hwy 20, Corvallis , OR 97330 (541) 753-6601
GarlandNursery.com
ecampus.oregonstate.edu
mommag.com 9
Cover MOM
From childhood dance and gymnastics classes to her current role as Director of Group Exercise at Timberhill Athletic Club and G3 Sports and Fitness, Cover MOM Sarah Price has always known the importance of fitness. It’s how this busy mom stays sane. Well, that and a little “me time” at T.J. Maxx.
Q& A Who is MOM?
Community/hometown: Corvallis, OR. Family: Husband, Jeff, and children: Gavin, age 12 and Makenzie, age 10.
Profession: Director of Group Exercise
at Timberhill Athletic Club and G3 Sports and Fitness.
Photo credit: Kirstin Carroll Photography 10 mommag.com
Sarah Price Gets Family comes first.
All families are unique. Tell us about yours. My husband, Jeff Price, and I have been together since 1999 and married since 2004. He is a retired U.S. Marine and currently works for Hewlett Packard as Chief of Staff for Big Data Business Transformation. Together, we have two children: Gavin, age 12 and Makenzie, age 10. Gavin loves baseball and football and Makenzie loves volleyball and jumping on the trampoline. We also have two dogs: Jake, an eight-yearold Yorkie and Hazel, a nine-week-old Golden Retriever/Boxer puppy. We have lived in Corvallis for six years and absolutely love the community, schools and the outdoor life Oregon has to offer. We have decided to call Corvallis our permanent home after moving around with the Marine Corps for over 20 years. 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 a one-piece-a-day-and-make-it-last kind of mom? I am an eat-it-all-as-fast-as-you-can-onHalloween-night type of mom when it comes to Halloween candy! What do you wish for your children? My greatest wish for my children is for them to be kind, loving and independent!
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. For many years I was a stay-at-home mom. It was important for me to be home to raise my children while my husband was away doing his “military stuff.” When my
real!
daughter entered pre-school, I decided it was time to do something for me. I pondered the idea of returning to the fitness industry and eventually obtained several fitness certifications including Certified Group Exercise Instructor through AFAA, Spinning®, Silver Sneakers I and II, Mossa Group Power and Group Blast. When we moved to Oregon I began working at Timberhill Athletic Club and eventually worked my way to teaching 10 group exercise classes per week in addition to working as the assistant to the Director of Group Exercise. After three years, I applied to become the Director of Group Exercise and was offered the position! I have been in that role since the summer of 2016 and absolutely love it! When Timberhill Athletic Club came under new ownership I happily accepted the same role at our sister club, G3 Sports and Fitness. Currently I teach three classes per week and manage the group exercise programs at both locations where we have over 75 instructors combined. I absolutely love sharing my passion for fitness with our members and staff in addition to overseeing the success of all our programs. How do you balance (or not) motherhood, activities, work, volunteering, household responsibilities and life in general? What usually falls through the cracks? I try to find a balance with work, family, kids’ activities and personal time by trying not to schedule too much in one season. As you might guess, my afternoon and evening schedules revolve around picking the kids up from school, grabbing a quick bite to eat, then heading off to a sporting event. Thankfully, my husband is equally involved in this, so I guess you could call it teamwork. The thing that often falls through the cracks is my least favorite chore…the dishes. I just
can’t seem to keep up with them! What have you learned professionally that has helped you as a mom? What have you learned as a mom that has helped you professionally? In my work life, I have learned a few things that have helped me as a mom, primarily the understanding of people’s various learning styles and communication. In managing 75+ individuals, I have had experience with verbal, aural and kinesthetic learners. As a result, I have had to adjust my leadership style to accommodate all modalities of learning. This knowledge has carried over into family life. Given that I have two children with completely different personalities and modalities of learning, I have had to try to figure out what works best when trying to communicate and connect with each of them. As a mom, I feel I have a lot of “tools in my toolbelt” when it comes to my professional life. One aspect that stands out the most, though, is compassion. In working with the public, often when there is a concern from a member or instructor, they just want to be heard and have their feelings validated. This is the same with raising children. I think my experience with my kids has helped me to just sit and listen and then try to find a solution, if needed. When was the last time you failed? What did you learn? Fail? Me, fail? Just kidding! I am not a risk-taker and like to play it safe so I can’t recall the last time I failed. I guess that is something I should work on! Do you have a goal you’d like to accomplish within the next five years? The goal I’d like to accomplish in the next five years is to get our new puppy trained! No, mommag.com 11
Q& A
” “
the advice i would like to share with other moms is to help support your fellow mom friends. when my kids were smaller, i deeply appreciated it when a momfriend would take my kids for one hour to play with their kids while I ran to the grocery store or even did the dishes (blah!).
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really, in the next five years I would like to continue to work toward paying off student loans and saving for early retirement.
conditioned me, or maybe it was something innate. Either way, fitness has always been a huge part of my life.
If mom’s not happy, nobody’s happy.
I am actually not much different than my childhood self. According to my mom, I still have many of the personality traits today that I had as a child (independent, self-motivated and responsible).
How did your upbringing shape the mother you are today? I had a great upbringing! My mom was a stay-athome mom and my dad worked for NASA. My parents did everything they could to give my sister and me “a better upbringing than they each had” (according to my mom). I experienced love and saw what sacrifice looked like. I remember my mom getting essentials like socks and underwear for her birthday so my sister and I could participate in dance team and swim team. My goal as a mom is to emulate the love my parents gave to my sister and me and make personal sacrifices so my children can experience their best childhood. In what ways are you the same as your childhood self? How are you different? I am the same as my childhood self because at a very young age I knew fitness was important. I saw obesity run in my family and knew that I did not want to go down that path. Maybe it was the dance and gymnastics I did as a child that
When was the last time you did something for the first time? Hey, now you’ve got me singing the Darius Rucker song! The last time I did something for the first time was December, 2018. My daughter and I took our very first ski lesson together. I have never skied in my life and so we decided we would learn together. It is really hard to learn a new athletic skill at this point in life, but we stuck with it all winter long and together we have become mediocre skiers! What good habit do you wish you had started earlier? A good habit I wish I would have started earlier was discipline when it comes to shopping. Ugh! In my young adult life, living away from my parents and going to college, I quickly saw how easy it was to just “charge it.” I realize now that is not a good motto and I’m making smarter decisions now.
cover mom sarah price directing a group exercise at timberhill athletic club.
What’s your superpower? My superpower is kindness. I have had many amazing role models in my life and a huge takeaway from each of them is how being kind can go a looooong way. Kindness paired with a big smile can get you places! Tell us something that would surprise your kids (or husband)? It would surprise (and shock) my kids if I told them I ditched class in high school to go to Taco Bell (once or twice-ish….wink, wink)! They say that everyone has a book in them. What’s the title of your book? The title of my book is Strong: From Raising a Family through Military Life to Inspiring Others to be the Healthiest Version of Themselves. What keeps you sane? Working out and shopping keep me sane. I always feel great after a good workout and trip to T.J. Maxx! Both are my “me time” activities. Working out is so great for our
minds and our bodies. There is nothing better than an exhilarating class to free my mind.
was (and still is) the most compassionate person who would do anything for anyone.
Listen to mom.
What’s the best advice you have received from another mom?
What surprised you the most about motherhood? The thing that surprised me the most about motherhood was everything. Other moms told me how much their regular routines changed after having a baby, but I was confident Jeff and I would not have to make any adjustments. Boy was I wrong! Our routine and fancy-free lifestyle changed from the moment we brought Gavin home from the hospital. We didn’t go out to eat anymore, I couldn’t take a shower, get dressed in “real clothes,” or even go to T.J. Maxx! Our lives instantly revolved around the needs of our new baby. Who has influenced the mother you are today? My mom has been my biggest role model. I admire and respect the unconditional love she always gave to us. She was the ultimate example of making personal sacrifices so my sister and I could do the activities we loved. My mom would clean the dance studio in trade for dance lessons. She always had healthy meals prepared for the family and
The best advice I ever received from another mom was, “Never wake a sleeping baby!” What advice would you give your younger mom self—what do you wish you knew then that you know now? The advice I would give my younger mom self is that you don’t need all the fancy baby stuff. The crib bedding, the mobile, 9,000 baby outfits, they are not necessary. What message or advice would you like to share with other moms? The advice I would like to share with other moms is to help support your fellow mom friends. When my kids were smaller, I deeply appreciated it when a mom-friend would take my kids for one hour to play with their kids while I ran to the grocery store or even did the dishes (blah!). That was so meaningful to me. We would take turns and reciprocate the favors. That small act was so impactful. Also, be sure to do something for you. It is so important for our sanity, as moms, to do things that make us happy!
mommag.com 13
The gift of space Y
our kiddo’s room is often the only space they can call their own. Gifting them a room makeover for a birthday or Christmas is fun and offers an opportunity to spend time together in a creative project. Here are some ideas for gifting a customized space:
FIND PERSONALIZED HOOKS for hanging coats, scarves and hats. Together, you and your child can create a space they can truly call their own.
PAINT the walls a fun color you’ve chosen together. STAMP or tie dye a wall hanging.
541-738-2806 | nwdesignhouse.com
CREATE ART on canvas or shop art together to hang in their room.
Heather Van Eyk is a mother of two; Principal Designer at NW Design House & owner of Budget Blinds located next to Starbucks in North Albany.
STRING CAFÉ or Star Wars lights around the room. Whatever their interest, there is a light for that. USE A FUN FLOOR RUG and pillows or bean bag chairs to create a great hang out spot for friends. ADD SHELVING to keep their favorite collections on display and help stay organized.
DOG DAY Oct. 5
$6 Per Dog
SPOOKY SPLASH Oct. 25, 6-9 p.m. Regular Admission Fee
FAMILY MOVIE SWIM
Oct. 11 & Nov. 8, 7-9 p.m. Regular Admission Fee
16TH ANNUAL CORVALLIS TURKEY TROT
PARENTS’ NIGHT OUT
Nov. 1 & Dec. 13, 6–10 p.m. Please Call for Prices
1940 NW Highland Drive . 541-766-SWIM www.corvallisoregon.gov/pool 14 mommag.com
5K & 10K
[ Momism #95: Let’s
play the quiet game.
] Presented by
Vendor Space Available 541-791-2901
FINANCIAL AUTO | HOME | LIFE | BUSINESS | RETIREMENT
Michelle Morford
Saturday, October 19 | 10am-4pm Heritage Mall in Albany
Free event ba gs for the first 500 people
Live entertainment at the Activities for the family:
Main Stage
Health Zone Pet Zone Kid Zone This event is FREE because of the generosity of our sponsors! You will find experts on health, wealth and living an overall good life!
RIGHT WHERE YOU ARE THE EASTERN EDGE eou.edu/mom
ONLINE DEGREES CONVENIENCE FLEXIBILITY
mommag.com 15
Halloween should be an exciting night, not a dangerous one. So keep these tips in mind for a spooktacularly safe Halloween.
HALLOWEEN SAFETY TIPS
Treats & Tips HOME SAFETY To keep homes safe for visiting trick-ortreaters, 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 burned-out bulbs. Wet leaves should be swept from sidewalks and steps. Restrain pets so they do not inadvertently jump on or bite a trick-ortreater or run away.
HALLOWEEN SURVIVAL GUIDE
If you don’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 you’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 2
TREAT 1
Leave your mark with Halloween-themed stamps.
Instead of bouncing off the walls from a sugar rush, kids can bounce these creepy Halloween bouncy balls.
We say “Boo” to any ghost or goblin who doesn’t love stickers and tattoos.
HALLOWEEN SAFETY TIPS
TREAT 3
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. Law enforcement authorities should be notified immediately of any suspicious or unlawful activity.
TREAT 4
Because pedestrian injuries are the most common injuries to children on Halloween, remind Trick-or-Treaters:
Slap on some fun with these quirky bracelets.
• Stay in a group and communicate where they will be going. • Remember reflective tape for costumes and trick-or-treat bags.
TREAT 5 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.
TREAT 6
These treats have the added bonus of illuminating trick-or-treaters for extra safety. Bonus if your other treats glow as well.
• 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. • 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! Source: American Academy of Pediatrics
Does your child struggle in class? I
t has been estimated that as much as 80 percent of what a child learns in school occurs through his or her eyes, so good vision is critical to academic success.
decreases and the amount of time studying increases, making learning difficult and stressful for those with undiagnosed vision problems.
As children progress in school, they face increasing demands on their visual abilities as the size of print in schoolbooks
Signs of vision problems can include:
80
>> Trouble finishing written assignments >> Losing their place when reading >> A short attention span when doing close work
>> Skipping words when reading
% 80% of what a child learns in school occurs through his or her eyes
FAMILY PHOTO DAY! Saturday November 9 10am-noon Senior Center REGISTER AT:
albanyparksandrecreation.org 541-917-7777
Brought to you by
>> Having greater potential than grades may indicate
The most common vision problem is nearsightedness or myopia. However, some children have other forms of refractive error like farsightedness and astigmatism. In addition, the existence of eye focusing, eye tracking and eye coordination problems may affect school. Help ease your child’s school struggles with a visit to Eyecare Associates.
Carli Lancaster, O.D.
eyecareassociates.net Albany Willetta St SW (541) 926-5848 Albany Custom Eyes (541) 928-2020 NW Corvallis Office (541) 752-4622 Downtown Corvallis Office (541) 757-1120 Lebanon Office (541) 451-5808
Take home digital and print photos perfect for framing and holiday cards. O Professional Photographer O Brunch O Crafts & Activities
Cost: $20 per family (up to 4 family members) $2 per additional family member (age 2 and older) We know furry friends are part of the family, but pets are not allowed at this event.
18 mommag.com
October is Breast Cancer Awareness Month and we’d like to celebrate with our new favorite vegetable:
Broccoli.
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 26 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
19 mommag.com mommag.com 19
An It’s perfect, honey!
ATTITUDE GRATITUDE
“I’m so grateful for (fill in the blank).” Do it often. Do it out loud. Make it a habit Raising kids is hard work. ashave. you drive thelook car,inorthe as you do we see lives, we see what we don’t Wheninwe mirror, Have you ever noticed that we love our children’s artwork, Raising kids who are grateful the dishes—you decide when. Make our flaws instead of the blessings. Can we take a step back? Canit we no matter how purple the sky or red the grass they’ve drawn? for what they have in a world consistent so that the act of doing that accept those or scuffed shoes, or not-so-new We don’t expect it to be perfect, yet we find joy in it anyway. that’s always looking for few the extra pounds, task (driving, washing dishes, etc.) reminds car—even with its occasional rattles—and allow ourselves to Your next big thing is even harder. you to say what you’re grateful for. We find joy in their imperfection, yet we often expect no less than experience satisfaction with what have who weask are? Peace kids will we hear you.and They may questions perfection from ourselves or our spouse. When we reflect on our prompt great discussion. They may with ourselves liberates usthat to be our own “best. ” Teaching kids to be grateful for just listen. You may start hearing those what they have startsthe with feeling Today’s day. Give yourself a break expectation of words out offrom theirthe mouths! that way ourselves and showing perfection and say, “I’m okay. ” Creating an attitude of gratitude starts it. If that’s something that you with an example. You can set the tone for struggle with,It’s don’t feelGRACE. guilty; Give yourself called some today! your family. just start today! Consciously tell yourself (and do it out loud), We are grateful for moms! I'm grateful
of
for...
brought to you by Brought to you by:
Carla Towery is a Santiam Christian Schools Kindergarten teacher, www.santiamchristian.org Santiam Christian Schools 541-745-5524 x243 Carla Towery is a Kindergarten teacher, Santiam Christian Schools
Santiam Christian Schools www.santiamchristian.org 541-745-5524 x 243
Hey Mom - We’ve got the kids.
Go work out
2855 NW 29th, Corvallis • 541.757.8559 @TimberhillAthleticClub
@timberhill_ac
timberhillac.com
mommag.com 21
Isn’t Parenting great? It’s better with support.
For Parents in Linn, Benton, and Lincoln Counties 4 mommag.com 20 mommag.com
[ Momism #180: I
love you more.
]
Center for Developing Hope New Psychiatric Clinic Opened in Corvallis Specializing in psychiatric medication management & therapy services for children, adolescents and developmental disabilities through the lifespan.
ACCEPTING NEW PATIENTS. CALL TODAY!
2075 NW Grant Ave. Corvallis, OR 97330-4366 541 368-3152 centerfordevelopinghope.com
Ashbrook Independent School Preschool - Grade 8
Our mission is to challenge and nurture academically capable students Visit our website or give us a call to learn more 4045 SW Research Way, Corvallis, OR 97333
541-766-8313 | www.ashbrookschool.org mommag.com 21
choose this... Trees please!
Bright green and delicious, broccoli is a wonderful source of fiber, which is great for promoting digestive help. It’s also loaded with vitamin C which helps build collagen, a substance that helps bones develop as well as helps cuts and scrapes heal. Look for fresh, local, organic broccoli at First Alternative Co-op.
Use the stems: People typically only use broccoli florets and, maybe, the top of the stem. But there’s more to broccoli than that! Using a potato peeler, peel the tougher,
Come to the First Alternative Natural Foods Co-op for all of your grocery needs. It’s the natural choice.
outer layers of the stem off and chop the rest for use in stir-fry, salads or steaming.
Broccoli and mac and cheese: For a quick and easy family dinner that still ensures your kids eat their vegetables, add steamed broccoli to their favorite mac and cheese dinner. For every box of mac and cheese you’re preparing, simply steam one half of a head of broccoli, chopped into florets for five minutes. Mix it into the drained noodles along with the rest of the ingredients, serve and enjoy!
Two locations in Corvallis 1007 SE 3rd • 541-753-3115 2855 NW Grant • 541-452-3115 Open 7 a.m. to 10 p.m. daily www.firstalt.coop
Emily Stimac of First Alternative Co-op and her children.
SPEAK UP FOR AN ABUSED AND NEGLECTED CHILD Volunteer: become a CASA or in another capacity Donate: financially or through our wish list Events: attend or sponsor CASA-VOICES FOR CHILDREN Serving Benton County 541-753-5838 www.casa-vfc.org CASA OF LINN COUNTY 541-926-2651 www.linncasa.org
Be my voice - Be my CASA 22 mommag.com
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October is National
Orthodontic Health Month
F What did the dentist say at the end of the mummy’s appointment? Let’s wrap this up.
or kids, October means pumpkin carving and Halloween candy, but for orthodontists, October is National Orthodontic Health Month: an entire month devoted to celebrating the importance of orthodontic treatment and beautiful, healthy smiles smiles. Orthodontists provide specialized care to help resolve bite, alignment, crowding and some jaw issues. Ranging from young kids through adults, orthodontics can be beneficial to overall oral health, functionality and longevity of teeth. Call us today for a free consultation for you and your family. And be sure to celebrate National Orthodontic Health Month with a smile.
This smile is brought to you by:
WADE L. HASLAM, DMD, PC 2657 NW Rolling Green Drive, Corvallis | 541.757.2440 valleyvieworthodontics.com
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Dr. Haslam is a Board-Certified Specialist in Orthodontics.
[ Momism #32: Say
thank you.
] Christina Miller, MD
541 704 7304
Raising strong families through personalized care. At Willamette Valley Pediatrics we believe that healthcare is personal.
“We are all in this together” Tips to keeping your child healthy this school year: Get at least 8 hours of sleep a night
Dr. Christina Miller takes the time to develop relationships with her patients and their families in order to care for their “whole” health.
You and your child’s health are our priority. We know that health concerns are stressful for moms, we offer same day appointments and can work with your busy schedule. We schedule sports physical with minimal wait time, because we know that an active child is a healthy child.
Drink plenty of water
Dr. Miller knows that children are a blessing. That is why she comes along side you and your child to help them become their best self.
Wash hands before and after school
To learn more contact us at 541-704-7304 or www.willamettevalleypediatrics.com
Healthy meals and snacks
Consider the influenza vaccine
Christina Miller, MD
Dr. Miller strives to provide so much more than just a doctor’s “visit”. Located in Albany 1123 Hill Street SE, Suite B. Albany
willamettevalleypediatrics.com 541 704 7304 mommag.com 25
Broccoli power BROCCOLI POWER
B
M
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? That’s according to Emily Ho, Director of Oregon State University’s Moore Family Center for Whole Grain Foods, Nutrition and Preventive Health. 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.
2 cups cooked quinoa, warmed
1/2 bunch of cilantro, roughly chopped
2 cups canned hominy, rinsed and warmed
1/2 tomato, diced
1 head broccoli cut into florets
1 lime, juiced
1 avocado 8 ounces grilled tempeh, tofu or chicken 1 cup shredded green cabbage 1/2 cup shredded red cabbage
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1 clove garlic, minced 2 tablespoons canola oil 1/4 teaspoon cayenne pepper 1/2 teaspoon cumin 1 teaspoon honey
Salt and pepper to taste
DIRECTIONS
INGREDIENTS
Bolivia bowl 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. 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.
½ cup nonfat or low-fat Greek yogurt, plain ¼ cup apple cider vinegar 2 tablespoons honey ¼ teaspoon salt ¼ teaspoon black pepper 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
DIRECTIONS
INGREDIENTS
Beaver Nation Broccoli Salad 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.
Broccoli Strata This delicious dish is great anytime, including school lunch: just cut into lunch-size portions and freeze in containers for easy packing.
Ingredients 1 ½ heads broccoli 1 tsp. salt 1 tsp. ground dry 6 slices bread, mustard cubed 3 cups cheddar Optional: cheese, grated ½ cup fresh 6 eggs herbs, ½ cup 2 cups milk green onions
Directions Cut broccoli into 1-inch pieces and lightly steam. Beat together eggs, milk, salt, mustard, and herbs. Toss broccoli, bread and 2 cups cheese together. Place in a greased 8 x 11 baking dish. Pour egg mixture over top and cover. Refrigerate overnight. Remove from fridge 30 min. before baking. Bake at 350° for 30 min. Add remaining cheese and bake until golden brown, approx. 30 more min. Recipe and photo by Jenn Vedries
Recipes courtesy of the Moore Family Center, housed in Oregon State University’s College of Public Health and Human Sciences. Emily Ho, nutrition scientist at Oregon State University, pictured here with her favorite vegetable. Photo credit: Shawn Lineham.
North Corvallis 2855 NW Grant Ave South Corvallis 1007 SE Third St Open daily 7am-10pm @firstaltcoop
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www.firstalt.coop
Fall fun for furry friends Fall is the season for pumpkins, cooler weather and bundling up! Enjoy the season with your pet by including them in some fun fall festivities. Take your dog to the pumpkin patch. There are many local pumpkin patches that allow pets and also offer extras like corn mazes and fun games for the whole family! Your pet will love getting out of the house and it’s great for socialization.
It’s all about that pumpkin spice. Okay maybe not the spice part, but did you know that canned pumpkin has great health benefits for your cat and dog? Adding pumpkin to their diet can help with digestive issues, urinary health and weight loss. Be sure to ask your veterinarian how to best incorporate pumpkin into your pet’s diet.
Trick or Treat. While most houses don’t hand out dog treats, your dog will love helping the kids collect their candy on October 31st. As an added bonus, Google homemade pet costumes and add to the fun!
Brought to you by: safehavenhumane.org Chris Storm is the Executive Director of SafeHaven Humane Society and is mom to two beautiful daughters and many "fur children.”
Save the Date
November 14th 5:00 - 8:30pm AGE 21+
Join us for a taste of the valley’s best restaurants, wineries, and breweries. 28 mommag.com
Sponsorships available Register or donate at ymcaalbany.org/the-taste or call us at 541-926-4488 for more information.
SURVIVING DAYLIGHT SAVINGS TIME
PRO ADVICE
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.
LIGHTS OUT
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.
MOM TRANSLATION
Give yourself a break. Everyone will fall into a routine eventually—just in time for the clocks to change again!
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Momism #39: Look both ways before crossing the street.
What you should know
about oral cancer Your 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.
Brought to you by: Pinnacle Dental Associates 2200 14th Ave. SE, Albany Pinnacle-smiles.com 541-928-9299
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• Red or white patches in the mouth. • Earache. • Pain, tenderness or numbness on the lips or in the mouth.
• Difficulty chewing, swallowing, speaking or moving the jaw or tongue. • A lump, thickening, a rough spot, crusty area or eroded area on the lips or in the mouth. • A change in the way your teeth fit together when you close your mouth.
• Coarseness or other changes in your voice. Be sure to visit your dentist regularly for complete oral health. Source: Journal of the American Dental Association
• A lump or growth in your throat or neck. • Cough or sore throat that will not go away. • Trouble swallowing.
Drs. Sophie Diepenheim, Kim Kutsch and Greg Renyer
mommag.com 25
Caring for your growing family Samaritan Health Services clinics in Lebanon and Sweet Home are accepting new pediatric and obstetric patients. To learn more, call our Find-A-Doctor line at 800-863-5241.
Samaritan Family Medicine Resident Clinic — Lebanon 425 N Santiam Hwy.
Samaritan Lebanon Health Center 675 N Fifth St., Suite 200
Sweet Home Family Medicine 679 Main St.
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263 29th Avenue SW | Albany, OR 97322 541-926-0353 | 541-926-1515 fax
www.mommag.com | info@mommag.com
The views, information and content in this magazine are not that of the organization that may have provided MOM Magazine to readers as a courtesy. MOM Magazine and its distributors assume no liability for the contents or events arising out of its distribution.
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 ayahealth@oregonstate.edu for more information.
Things to know about the Mindful After Cancer Study
1
2
3
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.
4
5
6
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.