Blue Zones Project Living Well magazine

ADDING LIFE TO YOUR YEARS

HOW BLUE ZONES PROJECT™ IS INSPIRING BETTER HEALTH AND WELL-BEING IN OUR COMMUNITY

BROUGHT TO YOU IN PARTNERSHIP WITH

July–Sept 2017

KATHRYN E. NICHOLSON DMD, PC

Our Friendly Staff

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2650 Washburn Way, Unit 240 Klamath Falls, OR 97601

BLUE ZONES PERSONAL PLEDGE Our community has a great opportunity to become healthier. The Blue Zones Project strives to increase the well-being of our community; the personal pledge is a great step in that direction.

Unhealthy messaging regularly influences us through our smartphones, TVs, and even while we are driving. However, we can be

more thoughtful about making choices that lead to better well-being.

lasting friendships and find meaning and purpose in life.

The Blue Zones Personal Pledge includes tips from the original Blue Zones areas and evidence-based best practices people can take to improve how we take care of our minds and bodies. These changes can help individuals become healthier, make

At the end of the day, the responsibility falls on each of us to take ownership of our own lives. By completing the personal pledge, each individual takes steps toward a better self and strengthening Klamath Falls.

So what is in it for you? Take this pledge and together we will help you achieve the following: You will live a longer, better life.

You will begin to have more energy, feel stronger, and become healthier.

You will meet new people and nurture supportive friendships.

You will discover your purpose and put it to work.

You will be the change that makes your community a better place to live.

TAKE ACTION 1. Learn Visit bluezonesproject.com or, better yet, read the best-selling book Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest.

We recommend reading The Blue Zones Solution as well.

2. Measure The three-minute online Vitality Compass® will estimate how long you’ll live and give you customized tips to live longer. Visit apps.bluezones. com/vitality to access the Vitality Compass.

3. Participate Completing the personal pledge means committing to all four steps (Learn, Measure, Participate, Complete the Checklist) and showing up to participate in at least one activity in the next six months.

•

Attend a Purpose Workshop. People who know their purpose live up to seven years longer.

• Join a Blue Zones Project® Moai®. A moai (mow-eye) is a special social group that commits to meet for ten weeks to walk, potluck, or discover your purpose together. Moais can help you create new friendships with people who support healthy behaviors.

• Volunteer with Blue Zones Project or another organization in your community. Volunteers tend to be happier and healthier and lead a more purposeful life.

• Join the Blue Zones Project Action Force. We will invite you to help support food, active living, and tobacco policies that will help make healthy choices easier in your community.

4. Complete the Checklist The personal checklist on the next page offers choices to modify your personal surroundings so you’re more likely to be healthier and happier.

Questions? Visit bluezonesproject.com to learn more or contact us.

BLUE ZONES PERSONAL CHECKLIST Please select at least five actions that you pledge to complete within the next six months: Keep a comfortable pair of walking shoes or a bike in plain sight Why? They provide a nudge to move naturally daily.

Adopt a dog Why? People who own dogs are more active and weigh less.

Attend a Blue Zones Project Purpose Workshop Why? A purpose workshop helps you define your purpose. People who know their purpose live up to 7 years longer.

Remove all computers and electronics from my bedroom Why? You are likely to get better sleep, feel better, and weigh less with fewer electronic distractions in your bedroom. Limit screen time before bed, and keep your bedroom cool while you sleep.

Designate a space in my home for quiet time, meditation, or prayer Why? The longest living people have daily routines to shed stress, a major contributor to inflammation and disease.

Stock my cupboard with 10-inch dinner plates Why? You will mindlessly eat 20% fewer calories than if you ate off of larger plates.

Remove TVs and computers from the kitchen and dining areas Why? They lead to mindless eating and consuming needless calories.

Own a bathroom scale, put it in plain sight, and weigh myself regularly Why? Research shows that people who weigh themselves regularly are more successful maintaining a healthy weight.

Attend a plant-based cooking class Why? Knowing how to cook plant-based dishes that you enjoy increases the nutritional quality of your meals.

Grow a garden at my home or adopt a plot at a community garden Why? Gardeners experience less stress and regularly eat more fruits and vegetables.

Schedule a weekly happy hour with friends Why? Happy hour with small amounts of red wine can shed the day’s stress if you have a healthy relationship with alcohol.

Have a conversation about getting older Why? Being ready for end of life can bring families together, save money, and relieve stress in the future.

Visit mydirectives.com for help with this discussion.

Actively participate in a faith-based organization or try a new one Why? People who belong to and regularly attend a faith-based organization can live 4-14 years longer.

Your Pledge

Taking the personal pledge means committing to learn, measure, participate, and complete five or more actions from the personal checklist in the next six months. Tell us how you want to participate by checking the boxes below. Then sign the pledge! We will be in touch to let you know how you can get involved.

 Join a Blue Zones Project® Walking or Potluck Moai.  Attend a Purpose Workshop.

 Volunteer with Blue Zones Project or another organization in your community.  Join the Blue Zones Project Action Force.

By providing my contact information below, I acknowledge that I am at least 15. I accept that I am responsible for deciding, in consultation with my physician, how much I can safely do and how far I can go.

First Name:

Last Name:

Date:

Email Address: If Applicable: Employer:

Zip Code: Faith-Based Organization:

School:

Cut out and mail to: Blue Zones Project – Klamath Falls, 130 S 5th Street, Klamath Falls, OR 97601

INTRODUCTION

BY Katherine Pope, RN, MPH Sky Lakes Wellness Center

KATHERINE POPE, RN, MPH

Thomas Edison said that “the doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet, and in the cause and prevention of disease.”

I believe that he would have been a strong proponent of the Blue Zones Project! We are fortunate to have this community health initiative and it is encouraging to see the changes we’ve made since the project began. From the checkout lines at Sherm’s to more nutritious choices at many of our restaurants, from new trails to walking school buses – the Blue Zones influence is widespread and impactful.

We, as individuals, also have the opportunity to live as those in the Blue Zones do, which translates to a life with less chronic disease, more energy, and great vitality. And one of the most important choices we can make each day is what to eat.

Plant Slant – a Blue Zones Power 9 concept – translates into more plants and less processed food in our diets, and we are in the perfect season to begin this! There are free fruits and vegetables offered weekly via the Produce Connection, delicious berries and more at the Farmers Market each Saturday, and local produce stocked at our grocery stores – we have many options to choose from!

The benefit of eating more fruits and vegetables daily

should not be underestimated. Eating more fruits and vegetables can help people reverse diabetes, reduce high blood pressure and high cholesterol, and avoid heart disease and cancer. It improves the health of your gut, skin and eyes. It is astounding what produce can do!

Nutrition experts recommend five to nine servings of fruit and vegetables per day. But if that feels overwhelming, simply try adding one fruit and vegetable – something new or an old favorite – to whatever you are eating today.

It is difficult to overdo it when eating fruits and vegetables, but far too easy to eat too much when we’re making other choices. That is why Blue Zones also recommends the “80 Percent Rule,” which means that you stop when you’re 80 percent full. One way to do this is by simply dishing out 20 percent less than you normally do. (Studies tell us we don’t really miss it.) Generally, we know we’re full when we eat a full plate of food (as opposed to half-full with a half-plate of food), so by decreasing the amount of food on a plate, we follow the 80 Percent Rule in a painfree way that is not so reliant on exhaustible willpower!

As Michael Gregor, a physician and author, says, “We should all be eating fruits and vegetables as if our lives depend on it – because they do.” This summer, consider adopting Blue Zones Plant Slant and 80 Percent Rule and take a step toward the most vibrant you possible.

Katherine Pope, RN, MPH is the program director at the Sky Lakes Wellness Center and member of the Blue Zones Project – Klamath Falls Steering Committee.

LOCAL FRESH VEGGIE CONNECTIONS Produce Connection Free weekly distribution of fresh produce from local and regional sources through the Klamath-Lake Counties Food Bank and the Salvation Army from 10 a.m. to noon each Friday through Oct. 13 at the Salvation Army, 2960 Maywood Drive, Suite 12.

Thursday produce giveaway The Produce Connection also provides free produce on a first-come first-served basis on Thursdays at Park and Play summer lunch programs. Locations include: Crestview Commons from 11:45 a.m. to 12:35 p.m., Crest Street Park,

12:40 to 1:40 p.m., Richmond Park from 11 a.m. to noon, MillsKiwanis Park from 12:30 to 1:30 p.m., Stukel Park from noon to 1 p.m. and the YMCA from noon to 1 p.m.

Klamath Falls Farmers Market Local and regional produce available for purchase from 9 a.m. to 1:30 p.m. each Saturday through Oct. 14 at Ninth Street between Main Street and Klamath Avenue. Food Stamp EBT cards and WIC/FDNP vouchers are accepted. The market’s Lemonade Project helps provide an extra $10 in double up bucks for EBT tokens to be used toward free fresh produce and plant starts.

TABLE O F CONTENTS BLUE ZONES PERSONAL PLEDGE

3

INTRODUCTION with Katherine Pope, RN, MHP

5

LOCAL FRESH VEGGIE CONNECTIONS

5

INTRODUCING THE BLUE ZONES PROJECT® What are the Blue Zones?

8

What is the Blue Zones Project®

8

What are the Power 9 Principles

9

A LOCAL BUSINESS SELLS A WORLD OF WINE

10

EAT MORE, WEIGH LESS

13

GROWING YOUR GREEN THUMB

14

GROW YOUR OWN HERBS INDOORS

17

HOW TO APPLY THE 80% RULE

18

THE BENEFITS OF GARDENING

20

MORE THAN NOURISHMENT:

Preparing Food for a Healthy Body and Community

22

MAKE FRUITS AND VEGGIES YOUR FRIENDS

25

10 TIPS FOR MAKING YOUR PRODUCE LAST LONGER

26

WHAT’S ON YOUR PLATE? TRY NEW FOODS

28

LOCAL HEALTH CLASSES & EVENTS

32

RECIPES

34

CONTENT FOR LIVING WELL MAGAZINE CONTRIBUTED BY: the Herald and News, Blue Zones Project® and Sky Lakes Medical Center DESIGN: Saffron Owen, Herald and News | ADVERTISING: Herald and News

Gene Rosterolla, owner of the Rosterolla Wine Company, stands next to several wines that are a part of the Blue Zones Project.

Learn more on page 10

Co-owner of Mountain Valley Gardens, Ben Johnson, discusses some of the seedlings and starter plants that they offer for sales. See all the details on page 14

Yong Kennedy, in her cafe, Expresso?

Iguesso!, in Sky Lakes Medical Center.

Read about her journey on page 22

WAYS TO LEARN MORE: BLUE ZONES PROJECT® Twitter BZPKFalls Instagram BZP_KFalls

10

Facebook www.facebook.com/ bluezonesprojectklamathfalls

oregon.bluezonesproject.com bluezonesprojectklamathfalls@healthways.com

SKY LAKES MEDICAL CENTER Facebook www.facebook.com/ skylakesmedicalcenter

www.skylakes.org

CONNECT WITH THE HERALD AND NEWS

14

Facebook www.facebook.com/HandN

Instagram heraldandnews www.heraldandnews.com

SURVEY CARD

22

What do you enjoy most about the Living Well magazine?

A) Stories about local people and businesses B) Health tips and tricks C) Recipes Let us know what you enjoy, and what you would like to see in future editions, by posting on our Facebook: Blue Zones Project – Klamath Falls or send us an email at: BlueZonesProjectKlamathFalls@Sharecare.com.

WHAT ARE THE BLUE ZONES? In 2004 National Geographic and Blue Zones founder Dan Buettner teamed up with longevity experts to study the geographic areas where people live the longest, and tried to establish common patterns of behavior among those cultures.

THE BLUE ZONES Sardinia, Italy Okinawa, Japan Loma Linda, California Nicoya Peninsula, Costa Rica Ikaria, Greece

These hotspots of longevity were the Italian island of Sardinia, the Japanese island of Okinawa, the Californian town of Loma Linda, Costa Rica’s Nicoya Peninsula, and the Greek island of Ikaria.

WHAT IS THE BLUE ZONES PROJECT®?

The Blue Zones Project will add life to your years, and, coincidently, it may also add years to your life.

- Cort Cox, Klamath Falls’ Blue Zones Project® engagement lead

What began as a New York Times bestseller by National Geographic Fellow Dan Buettner, has evolved into a global movement that’s inspiring people to live longer, more active lives.

Blue Zones Project® offers a unique opportunity for individuals, organizations, and communities to make permanent changes to the environments where they live, work and play, to make healthy choices easier.

The Blue Zones Project® encourages communities to make environmental, mental and social changes to improve well-being, health and longevity.

WHAT ARE THE POWER 9 PRINCIPLES? After Dan Buettner and National Geographic teams studied the Blue Zones community’s lifestyles, they found nine common characteristics that lead to a healthier and longer life, called the Power 9 Principles.

The Power 9 Principles focus on improving the wellbeing of communities around the nation through changing their environments rather than lifestyles.

MOVE NATURALLY Find ways to move more!

You’ll burn calories without thinking about it.

PURPOSE Wake up with purpose each day and add up to seven years to your life.

DOWN SHIFT Reverse disease by finding a stress-relieving strategy that works for you.

80% RULE Eat mindfully and stop when 80% full.

PLANT SLANT Put more fruits and vegetables on your plate.

WINE @ 5

“It’s more a philosophy to change your lifestyle; To eat better, stress less, move more and to do it with love,” - Tom Hottman, Sky Lakes Medical Center

A Community-Wide Approach When communities participate in the Blue Zones Project®, everyone benefits.

Worksites: Workers feel better and more connected to their colleagues, so they’re more productive, miss less work, and have lower healthcare costs.

Schools: Encouraging better eating habits, implementing tobacco-free policies, and increasing physical activity from a young age creates life-long healthy habits.

Restaurants: Healthier local food options make healthy choices a breeze when eating out.

Grocery Stores: Easier access to healthful and tasty foods allows families to improve their nutrition choices.

BELONG

Community Policy: Sidewalks, community gardens, farmers’ markets, and other community infrastructures affect a communities ability to move naturally, connect socially, and access healthy food.

LOVED ONES FIRST Invest time with family – and add up to six years to your life.

RIGHT TRIBE Surround yourself with people who support positive behaviors – and who support you.

Individuals: From moving naturally more often to finding individual purpose in our lives, making small changes in daily routines can lead to living happier and healthier lives.

9

Belong to a faith-based community and attend services regularly to add up to 14 years to your life.

LIVING WELL

If you have a healthy relationship with alcohol, enjoy a glass of wine with good friends each day.

Gene Rosterolla, owner of the Rosterolla Wine Company, straightens wine bottles on the shelves of his shop.

H&N Photo by Brittany Hosea-Smal

A LOCAL BUSINESS SELLS A WORLD OF WINE

By Hannah Steinkopf-Frank,

H&N Staff Reporter

G

ene Rosterolla said he might not be able to locate his car keys, but he knows how every one of the average 1,100 to 1,200 wines in his shop tastes like. Having worked as a wine distributor for more than 30 years, Rosterolla decided to open his namesake business in downtown Klamath Falls five years ago. In the small space, he offers everything from Oregon pinot noir to Japanese sake to Sardinian Cannonau wine.

“We taste everything before it comes in to make sure that it tastes right and is priced right, and we try to have some of the best prices in the state,” said Rosterolla.

In addition to highlighting Oregon’s local varietals, Rosterolla Wine Company houses wine from around the world, as far away as Israel, Lebanon, Turkey and Macedonia. To make their offerings accessible to a wide audience, prices range from $2 to $775 a bottle, with a large variety in the $6 to $13 range. The store also offers free, monthly wine tastings and always has a few bottles open for tasting every day.

LIVING WELL

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“A lot of the varietals here you won’t even find in other places,” said Rosterolla. “We work on our selection, and I’ll just say it’s fun when customers come here and they like to learn about wines. I can tell basically what they taste.”

The world’s oldest alcoholic beverage The first known fermented beverage was a 9,000-year-old rice and honey wine found in central China. During the same time, in the area of modern Armenia and Georgia, humans were also experimenting with aging grapes into alcohol. It is estimated, though, that the history of winemaking goes farther back into the Paleolithic period and has a health origin: In recent years, evidence of wine was found in ancient Egyptian medical vessels buried in tombs.

Although Italy and France are currently the world’s biggest producers of wine, there has been a shift in recent years of more unexpected countries producing alcoholic grape beverages, such as Argentina, China and South Africa. In fact, grapes are one of, if not the largest, fruit crop in the world. Grapevines are a largely adaptable plant that can grow in a variety of temperate climates and soils. Wine connoisseurs of all experience levels now have the opportunity to taste more wines from around the globe, but the Sardinian wines were largely a “secret” of the region and its healthy inhabitants.

THE WINE @ 5 PRINCIPLE After a long day, a glass of wine with friends is not only a way to unwind, but can also have positive health benefits, something the Italian Sardinians know well. Their diet of whole-grain breads, fruits, vegetables and cheeses is supplemented with goat milk and one or two glasses of red Cannonau wine made from Grenache grapes.

This variety, which is rich in antioxidants, aids with heart health. The Wine @ 5 Blue Zone Principle, though, does not totally center on alcohol, but instead on relaxing; enjoying healthy, local food; and spending time with loved ones.

AVAILABLE LOCALLY Sardinian Cannonau wine is available locally at Rosterolla Wine Company, 808 Main St. The wine company is open Monday through Friday 11 a.m. to 6 p.m., and Saturday 10:30 a.m to 5 p.m.

Dozens of white and rose wines are offered at the Rosterolla Wine Company.

H&N Photo by Brittany Hosea-Smal

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The Rosterollas usually sell six varietals of red Cannonau wines as well as a few whites. Marc Rosterolla highlighted that each of these wines is different because even if you give a group of winemakers the same grapes, each will take their unique spin on it. More than just the fruit it is made of, a wine’s taste is determined by the soil it’s grown in; the climate; the material it’s aged 

LIVING WELL

Cannonau wines and picking the perfect pour Before Blue Zones came to Klamath Falls, Rosterolla Wine Company was already selling red and white Sardinian Cannonau wines because “they’re just good wines,” said Gene Rosterolla’s son, Mark Rosterolla. Cannonau wines are made with the Grenache grape variety.

Although Grenache grow around the world, on Sardinia, they develop thicker skins, which provide health benefits, particularly linked to the heart. In addition, the Rosterollas highlighted that the wines they sell from Uruguay featuring the Tannat grape also have similar qualities, as well as many other red wines.

in, such as oak or stainless steel; and how old it is. Marc Rosterolla said that you can get a Ph.D. in each of these aspects of wine and that even making the oak barrels for aging is an art form.

When asked which wines to pair with certain dishes, the Rosterollas do not give specific recommendations.

Instead, they suggested drinking what you like and what you are in the mood for. Gene Rosterolla’s only advice was not to drink something that “overpowers the dish you are eating.” When using wine as an ingredient in a dish, it works to pair the meal with a glass of that same wine, said Marc Rosterolla. When customers come in unsure what to buy, the Rosterollas often ask which wines they already like and what regions they are from.

This can make it easier to help the customer find the perfect bottle.

In addition, they also have bottles labeled with Wine Spectator’s 100-point scale, which rates from Classic, a score of 95 to 100, to Not Recommended, a score of 50-74. Both Rosterollas agree that from the occasional drinker to an advanced connoisseur, a customer can only know if they like a wine or not if they taste it. Marc Rosterolla said understanding wine is like listening to music. As someone with a trained ear can hear specific instruments, singers and melodies, he and his father can taste different flavors in a wine.

A wide variety of labels and colors adorn the many bottles of wine for sale at Rosterolla Wine Company.

H&N Photo by Brittany Hosea-Smal

“The thing is after you taste things for a while, it kicks in there,” said Rosterolla. “It’s like hearing something in a song, some type of riff or something.”

WINE TASTING - THE 5 S’ S

LIVING WELL

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SEE

SWIRL

SMELL

Hold your glass against a white background and note its color, clarity and viscosity

Aerate the wine to release its aroma.

Notice the “legs”, or tracks, around the glass.

Aroma is as much a part of the flavor of a wine as taste is.

SIP

As you swish the wine around your mouth, notice the mixture of flavor you experience.

SAVOR

Once you’ve found the perfect wine, it’s time to relax and enjoy

CALORIE DENSITY EXPLAINED It’s not the amount of calories you eat that determine how full you feel; it’s the amount of calorie-dense food you eat. Foods with a lot of water or fiber, and little fat, will help you feel full while consuming fewer calories.

High calorie density

Low calorie density 400 Calories of Oil

HUNGRY

400 Calories of Vegetables

400 Calories of Chicken

SORTA HUNGRY

FULL!

So you can cut calories and eat MORE! It’s all in what you eat.

Foods that fill

Foods to avoid

So what are the best foods to fill you up for fewer calories?

Which foods pack more calories into each bite?

• Fruits and vegetables (prepared without added fat) Spinach, broccoli, carrots, watermelon, berries, apples • Broth-based soup Soups using chicken or beef broth, tomato soups made without cream.

• Whole grains Brown rice, whole wheat bread, whole wheat pastas, popcorn • Legumes (beans and peas) Black, red kidney and pinto beans (without added fat), green peas • Lean meat, poultry and fish Grilled salmon, chicken breast without skin, lean ground beef Source: Centers for Disease Control

• Fried foods Eggs fried in butter, fried vegetables, French fries • Fatty cuts of meat Bacon, brisket, regular ground beef • Full-fat milk products Full-fat cheese, full-fat ice cream, whole and 2% milk • Dry snack foods Crackers or pretzels, cookies, chips, dried fruits • Higher-fat and higher-sugar foods Croissants, margarine, shortening and butter, doughnuts, candy bars, cakes and pastries

HIDDEN CALORIES: BEVERAGES You’re eating calorie-dense foods, but you’re still not getting the results you’d hoped. Consider what you’re drinking. Soda’s and store-bought juices can pack a hefty calorie punch. Choose drinks without calories, like water and unsweetened ice tea.

Calories In Alcohol A drink with friends at the end of a long day can brighten your week, but alcohol doesn’t come without a calorie cost. Don’t forget to include them in your calorie counts!

12 oz beer • 150 cal 5 oz red wine • 125 cal 1.5 oz shot • 100 cal 8 oz margarita • 400 cal 4 oz martini • 220 cal

3500 Calorie Excess One Pound Weight Gain

LIVING WELL

Manage your weight without feeling hungry all day

Losing weight is a simple equation of eating less calories than you expend. But in reality, this can often lead to feeling hungry all day, every day. But it doesn’t have to be that way!

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EAT MORE, WEIGH LESS

Two of the original green houses, housing rows and rows of young plants at the Mountain Valley Gardens.

H&N Photo by Brittany Hosea-Smal

GROWING YOUR GREEN THUMB

By Hannah Steinkopf-Frank, H&N Staff Reporter

A

mong the many plants offered at Mountain Valley Gardens, co-owner Ben Johnson said his favorite are geraniums, because that’s what his grandma grew in her garden.

“I relish it every spring: We start planting stuff in February, and by the middle to the end of March, stuff is finally starting to pop and starting to bloom,” said Johnson. “All of a sudden, I start picking up those scents, and that just brings me back, and that’s why I keep doing it year after year.”

Located off Washburn Way, the nursery — which offers starters for a variety of flowers, fruits and vegetables — would be hard to spot if not for the bright red building. But Johnson enjoys sharing this “hidden gem” and his family’s passion for growing plants with gardeners of all ages and skill levels. He said, “Education is our passion when it comes to folks who need to understand a little bit more about Klamath Falls and the nuances we have here.”

LIVING WELL

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Johnson said he has been gardening since he was a kid, growing up in Dorris with a large side lot, where he made up games with his three brothers. “That was our summers: playing in that garden, learning about the produce,” he said.

His mother Bernice Johnson, “the matriarch,” worked in the industry before starting Mountain Valley Gardens in 1998 as a landscaping company. In 2004, Johnson and his brother, David Johnson, joined as co-owners, purchasing the current location in 2005. They spent that winter shoveling a foot and

a half of snow to put in the first greenhouses. Since then, the business has expanded, as “each year, we try to do something.”

Planting the seeds The business caters to the “adolescent gardener” and offers locally grown starters, seeds that have already been planted and acclimated to the local climate. In fact, Johnson said they are “mean” to their plants, having them stay in a cold environment in the spring, so by the time summer rolls around, they are hardy enough to survive the often less than ideal ecosystem in the Klamath Basin. Johnson highlighted bugs, late frosts and dramatic shifts between cold and hot temperatures as some of the main challenges. By selling more developed plants, Johnson hopes to ensure that they will produce fruit before the cold weather comes back in September or October. “So people that are late starting or have a failed start, they can still come in and get a large, almost full-sized plant and actually still get produce out of it,” he said.

For those who are not interested in gardening, but still want access to local, fresh fruits and vegetables, Mountain Valley Gardens also sells its own produce at the store and at the Klamath Falls Farmers Market. This includes fruit from the approximately 40 varietals of tomatoes it grows in its greenhouses as well as cucumbers, radishes, beets, potatoes, onions and carrots. In addition, the nursery also offers produce that cannot be grown in the Klamath Basin, such as peaches.

He said, “We try to bring in stuff that maybe isn’t available at the stores, and we’re always trying to expand our selection.”

The benefits of growing your own Although the region presents unique growing challenges, Johnson said, local nurseries can inform the public about the benefits of building a garden, particularly for health. For example, gardening is one of the few ways someone can know exactly where the food they are eating comes from.

LIVING WELL

In addition, he said that after the initial investment, gardening can help offset the costs of groceries. “What we tell folks is ‘grow the crop that you spend the most money on at the store,’” he said. “A lot of people love making salsa, so all they grow are peppers, onions and tomatoes. A lot of people like growing specifically for storage: potatoes and onions, so 

H&N Photo by Brittany Hosea-Smal

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“Gardening is going to increase people’s awareness of the benefits of putting healthy food into your body,” he said.

“There’s a pride of ownership factor.” He highlighted that growing plants can be an exercise in which “you actually enjoy going out in your garden, and it’s part of your routine.”

Many varieties of flowering plants are offered for sale at the Mountain Valley Gardens.

they have stuff later in the winter. A lot of folks just want a wide range. They just want to be able to go out into their garden, pick it, go inside, put it on the table and eat it.”

Although it might be intimidating to start a garden, Johnson said, “If you’ve got an open window, you can have tomatoes. You can have plants. You can have a little tray of herbs on your windowsill. If you can have a houseplant, you can have a garden.”

He also highlighted the importance of gardening as a bonding experience for families and friends: His 12-yearold daughter took complete ownership of their garden this year. For those looking to meet other local gardeners, he suggested the Gardening in Klamath Falls Oregon Facebook group, where local growers share tips, ask for advice and offer harvest sales and trades.

Building a healthy garden He said local nurseries and online groups are helpful for learning about the unique challenges of gardening, such that many don’t realize the importance of soil health.

He largely cautions gardeners away from synthetic insecticides, pesticides and herbicides. “You want to have all the microbes, all the beneficial bacteria, all of the fungi that you can in there that can help those plants grow well,” he said. “When you use those synthetic fertilizers, when you load the soil up to try to get as much growth as you can, then you’re going to be hurting the soil.”

Co-owner Ben Johnson discusses some of the produce that they offer for sale at the Mountain Valley Gardens H&N Photo by Brittany Hosea-Smal

Instead, he suggested natural alternatives such as compost, which is also a way to manage food waste. He said that many people don’t realize that most gardens start with balanced, neutral soil, but over time, the pH can shift, becoming more acidic or alkaline. He advised “recharging” the soil with good bacteria and fungi.

LIVING WELL

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“It doesn’t matter how loaded with nutrients your soil is,” he said. “If your soil is not the right pH, you’re not going to get healthy plants and healthy fruit. That’s science.”

Although, Johnson said, most gardening is “trial and error,” and it is important to not get discouraged and to learn from a failed crop for successful gardening in the future.

“This is one of those industries where you can learn enough from people around you,” he said. “If you’re willing to take somebody’s wisdom and turn it into process and action, then you can start as someone who knows absolutely nothing — who doesn’t know the difference between a dandelion and a petunia — and take that and grow with it.”

GROW YOUR OWN HERBS INDOORS

How To Store Cut Herbs HOW

WHAT YOU’LL NEED:

Place herbs in a jar filled 1/3 full of water.

Cover with a plastic bag and secure with a rubber band.

Roll in damp paper towel & place in a Ziploc bag MASON JAR

SEEDS

PEBBLES & POTTING SOIL

LABELS

WATER

WHERE WHAT TO DO: 1. Place pebbles in the bottom of the jar to allow for drainage.

2. Fill tree quarters of the jar with potting soil.

3. Tap the jar to remove air pockets.

6. Water the seeds.

7. Label the jar with the name of the herb planted.

8. Place jar on a window sill.

9. Wait patiently.

10. Watch your herbs sprout.

WHAT HERBS NEED:

Basil Chives Cilantro Dill Lemongrass Majoram Mint Oregano Parsley Rosemary Sage Tarragon Thyme

●● ●● ●● ●● ●● ●● ●● ●● ●● ●● ●● ●● ●●

Lasts 7-10 days Lasts 10-14 days Lasts 7-10 days Lasts 10-14 days Lasts 10-14 days Lasts 10-14 days Lasts 7-10 days Lasts 10-14 days Lasts 7-10 days Lasts 10-14 days Lasts 10-14 days Lasts 10-14 days Lasts 10-14 days

QUICK TIP 4-6 hours of sunlight a day

55–75° F

A wellventilated area

An herbs’ leaves provide energy, so don’t overharvest them!

When using fresh herbs in a recipe instead of dry herbs, use 3-4 times the amount stated in the recipe and add the herbs at the end of the cooking process.

LIVING WELL

5. Gently cover the hole with soil.

Keep on the counter-top

Store in the fridge

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4. Make a hole with your finger, or a pencil, to plant the seeds.

(Consult the seed package for exact seed planting depth.)

80% RULE Eat mindfully & stop when 80% full What is the 80 percent rule?

It might seem contradictory, but eating only until you are 80 percent full can have significant impacts in terms of weight loss.

In Okinawa, Japan, the 2,500-year-old Confucian mantra “hara hachi bu” is said before meals as a reminder to stop eating when one is 80 percent full. Often, it is difficult to gauge fullness levels due to external factors such as oversized plates.

Focus on eating by avoiding distractions such as televisions and computers and enjoying meals with family and friends.

Nutrition tips for mealtime, snacks, and eating out: • Drink water throughout the day, as dehydration is often mistaken as hunger.

• Use 10-inch dinner plates, so you will by design eat 20 percent less.

• Practice mindful eating by avoiding distractions such as smartphones and televisions and enjoying meals with friends and family.

• When eating out, share meals with dining companions or take half of the dish home to enjoy later. Having the meal boxed before even starting to eat can help with portion control.

• A diet with five to nine servings of fruits and vegetables a day is ideal. In addition, it is important limit meat consumption.

HOW TO APPLY THE 80 PERCENT RULE

By Hannah Steinkopf-Frank, H&N Staff Reporter

A

s an outpatient/inpatient dietitian at Sky Lakes Medical Center, Joanna Wolverton said it is difficult to have a “one size fits all” rule for weight loss. Instead, she encourages patients to pick an approach that works for them and facilitates permanent lifestyle changes.

Wolverton speaks from experience: She was obese from childhood to age 25. After teaching herself to cook healthy meals from online recipes and starting to exercise, she lost 80 pounds, which she has now kept off for 10 years.

“I benefited greatly from healthy eating and exercising, and I wanted to help others take a proactive approach toward wellness and chronic disease prevention, so I went back to school to become a registered dietitian,” said Wolverton, who counsels inpatients and outpatients for obesity, diabetes, cardiovascular disease, chronic kidney disease and nutrition support, such as tube feeds.

In addition to improving quality of life, she said, gradual weight loss and maintaining a healthy weight can increase life expectancy, prevent chronic diseases and help manage conditions including diabetes, hypertension and high cholesterol. Weight loss can also improve chronic pain issues. She said that a healthy diet with proper portion sizes is the most important part of weight loss. For feeling full and energized, she advises eating nutrient dense foods with fiber, such as vegetables, fruits, beans and whole grains. Lean protein from chicken, fish, beans and nuts can also contribute to satiety.

To adopt the 80 Percent Rule, she suggested, people can start by serving food in the kitchen and carrying it to where they are eating, rather than dishing up at the table.

TAKE ACTION TODAY! Joanna Wolverton

VOLUNTEER

Although it can be more difficult to manage portion control while eating out, people can share meals or take half of the dish home to enjoy later. This is particularly effective when half of the meal is boxed up before you begin eating.

Wolverton also suggested continuing the practice of mindful eating in a restaurant setting.

“Focus on the entire experience with dining: the smells, the ambience, the people you are with and appreciating the fact that someone else is cooking your meal,” she said.

Although, she said, there is not one “trick” for weight loss and adopting a more nutritious diet, it is important for each person to find the healthy solution that best fits their lifestyle.

“Tracking and focusing on calories may work for some patients, but for others, it’s easier to focus on eating on smaller plates, counting carbohydrates or intuitive or mindful eating,’ she said. “Many patients benefit from setting and working on small specific goals such as ‘drink 64 ounces of water per day’ or ‘keep a food record for one week.’”

BECOME AN AMBASSADOR Become a Klamath Falls Blue Zones Project ambassador through local ambassador training. Are you passionate about health and believe anyone can improve their health using the right tools?

Ambassadors are the catalysts and driving force behind the Blue Zones Project. For more information about becoming a Blue Zones Project ambassador, email bluezonesprojectklamathfalls@ healthways.com.

LIVING WELL

“It is taking the time to really notice how food tastes, the texture of the food as you’re eating it,” she said. “It is noticing the physical signs of hunger and satiety, so someone will know when to stop eating. If we are less distracted and focused solely on eating, the idea is that we’ll realize sooner when we are 80 percent full.”

Want to wake up with a purpose each day and lend your talents to help out around the community?

Volunteer! The United Way of the Klamath Basin Volunteer Center helps connect volunteers of all ages to help a wide variety of public and private agencies with special community projects and/ or year-round programs. Volunteer opportunities are available at unitedwayoftheklamathbasin.org.

For more information, call United Way at 541-882-5558.

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This makes it easier to avoid taking second helpings.

People can also focus solely on their food at meal times and remove distractions such as smartphones or television.

This mindful eating — the “practice of paying attention to food while one is eating and minimizing distractions” — can be a way to slow down at meals.

THE BENEFITS OF

Gardening IMPROVED MENTAL HEALTH IMPROVED STRENGTH While working in the garden you’re digging, raking, planting, weeding, pruning, shoveling; activities that can work all the muscles in your body. Not only does this improve your strength over time, but also your bone density.

Soil contains a natural anti-depressant (myobacterium vaccau) which boosts your serotonin levels and helps you feel happier.

Several studies have shown that gardeners eat a healthier, more produce-filled, diet than their peers.

Sources: The National Center for Biotechnology British Broadcasting Corporation, Scientific American, University of Bristol, Medical News Today

A theory called the ‘hygiene hypothesis’ states that a lack of early childhood exposure to infectious agents, symbiotic microorganisms and parasites increases susceptibility to allergic diseases.

Increased exposure to microbes in the garden at a young age may help their future immune systems, so get the little ones involved, too.

GREAT CARDIO

STRESS RELIEF

VITAMIN D EXPOSURE HEALTHY HABITS

BOOSTS IMMUNITY

Spending time in the sun allows your body to produce Vitamin D. Vitamin D synthesis helps boost your immune system and aides bone and teeth health. It may also lower your risk of of heart disease, diabetes, flu and certain cancers, but don’t forget to wear sunscreen and a wide brimmed hat.

Gardening has been shown to reduce the level of stress hormone Cortisol in the body.

Even just looking at a beautiful garden has been shown to have a positive effect on mood.

Some hospitals are adding picturesque landscaping to aide patient recovery.

Gardening is great for cardiovascular health, plus it can help you lose weight!

45 minutes of planting burns 177 calories 45 minutes of weeding burns 157 calories 45 minutes of digging burns 199 calories

DEMENTIA BUSTER In a study following 2805 men and women aged 60 years and older, gardening was shown to reduce the risk of dementia by 36 %

MORE THAN NOURISHMENT PREPARING FOOD FOR A HEALTHY BODY — AND COMMUNITY

By Hannah Steinkopf-Frank, H&N Staff Reporter

F

or Yong Kennedy — the owner of the ‘Expresso? Iguesso!’ cafe in Sky Lakes Medical Center — her day begins at 3:30 in the morning with a brisk walk around the

center’s third floor during the winter and outside in the summer.

“It wakes me up and then makes me behave more pleasantly toward people…” said Kennedy. “Just the fresh air makes you feel good.”

Kennedy’s healthy lifestyle began as a child in Jinju, the city in South Korea where she grew up. She remembered the bounty of fruits and vegetables that made up her diet: spinach, cabbages, radishes, bean sprouts, squashes, eggplants, cucumbers and the tomatoes that she would snack on “like apples.” Even for breakfast, she ate rice and soup with at least five or six different types of vegetables. As her family did not have an oven, Kennedy’s mother boiled food and cooked everything fresh, never fried. Meat, especially red meat, was largely a holiday treat served in lettuce or in dumplings. She also ate fish, such as mackerel, along with seaweed. In addition to developing healthy eating habits, Kennedy’s mother taught her seven children that food was more than just nourishment.

LIVING WELL

“So our mother always told us that food is very important because it brings people together,” said Kennedy. “It’s not just making you full or keeping you alive. It’s also a way to socialize or to comfort people when they’re upset

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or something with good food.”

Yong Kennedy serving coffee at her cafe, ‘Expresso? Yesso!’

After meeting her husband and working at a restaurant in Orange County, Kennedy opened her first coffee shop inside a Fred Meyer in Medford after going on a road trip to Oregon.

“My friends thought we were crazy, but I just fell in love with Oregon,” she said. “It was the end of September, and it was just beautiful. I’ve never seen anything like that.”

Like her mother before her, Yong understands her job is just as much about providing food to people as comforting them during a sensitive time in their lives. She said she has “learned to listen really well” to whatever her customers want to open up to her about and that “this is my form of socialization.” She also likes “the nature of this business because for one, once they get coffee, they’re all happy.” 

LIVING WELL

“So when I first came here, I went to the grocery store,” she said. “I was so surprised. There are so many produce and fruits that I’ve only seen in books.” She remembered having access to tropical fruits for the first time: pineapples, oranges and bananas. She joked that she ate so many California oranges she got sick of them.

Providing coffee and comfort After building her business in Medford, she decided to move to Klamath Falls and open her second shop at the Fred Meyer here, which she owned for five years until she was encouraged by doctors to move to the Sky Lakes Medical Center.

The Center’s 2007 renovation included an area in front for a coffee shop. Over the last decade, Kennedy has turned her Expresso? Iguesso! business into a comfortable space for patients, families and hospital staff to meet, relax and get a hot drink or a healthy snack.

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Coming to America It is a philosophy that Kennedy took with her when she moved to California in 1978 at age 18 to continue her education. One of her biggest culture shocks was the diversity of food available in the United States.

Connected to her roots Although she said she does not cook a lot of the food she ate growing up, she has been able to balance both Korean and American cultures.

During her downtime at work, she reads and watches Korean soap operas to keep up her language skills. She described herself as “1.5 generation,” able to mix both parts of her identity. “When I came here, I was still a kid, and my values and morals are still from Korea because I grew up there,” she said. “But since I became mature here in a Western way, my thoughts and ideas are here.”

One way she stays connected to her home country is by making her favorite meals from her childhood, such as steamed eggplant cooked with soy sauce, sugar, garlic and sesame oil and seeds. She joked that when her sisters and she tried to remake the dish, which is served with rice, it was not the same and that they blamed the eggplants.

LIVING WELL

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THE PLANT CONNECTION: In his research on the world’s longest living populations, Dan Buettner found that 95% of their diets come from plants and plant products. In addition, he concluded that eating beans — from soy to black to lentil — is the essential part of healthy nutrition for providing protein and other nutrients.

This compensates for the fact that people from all five Blue Zones eat very little meat, often only once a week and in small qualities, around 3 to 4 oz. or about the size of a deck of cards. While it can be difficult to significantly shift a long-held diet, gradually adding more fruits and vegetables can have significant health benefits.

Although she does not return to Korea often, when she does, she is presented with a feast at every relative and friend’s home she visits.

“Everything is about food for them,” she said.

“That’s how they show their love.”

Even at her work, she eats her veggie-packed lunches at the tables with her customers, who she said often comment on her healthy choices.

In addition to standing on her feet throughout the day making Americanos and lattes and preparing sandwiches, she also stretches and does yoga. She said that setting an example is important because she is one of the first people patients and families see when they come into the hospital.

“I try to eat healthy,” she said. “Food is very important: How you eat and what you eat. We can’t be perfect, but I think we can try.”

WHO IS DAN BUETTNER? National Geographic Fellow and New York Times bestselling author Dan Buettner grew up exploring the great outdoors in Minnesota and attended the College of St. Thomas. As a journalist, he worked for National Public Radio, and he won several Guinness World Records for transcontinental cycling.

In 1995, he founded Earthreks and led teams of experts to solve mysteries, such as the 9th century Maya Collapse.

In the early 2000s, Buettner began noticing “hotspots” around the world where people had incredible longevity, often living to over 100. He invited a variety of researchers ranging from anthropologists to geneticists to historians on trips and determined five hotspots in Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya Peninsula, Costa Rica; and Ikaria, Greece.

Their work led to a 2005 National Geographic Magazine cover story, “Secrets of Long Life,” and the books “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest” and “Thrive: Finding Happiness the Blue Zones Way.” In 2008, he developed a program to apply the Blue Zones principles to urban areas in the United States, including in California, Texas, Hawaii, Florida, Indiana and Oregon.

MAKE FRUITS AND VEGGIES YOUR FRIENDS INCLUDE MORE FRUITS & VEGETABLES IN YOUR DIET Research shows 90% of Americans do not consume their recommended allowance of fruits and vegetables. How can you fit more into your diet?

Try Juicing or smoothies It’s quicker to drink your fruits and vegetables than to eat them, plus they’re more portable!

SUBSTITUTE, NOT SUPPLEMENT No matter where your calories come from, if you eat too many, you’ll gain weight.

While fruits and vegetables have low calorie density, they still contain calories. If you add fruits and veggies to your current diet, you may gain weight. They key is to substitute higher-calorie foods for these lower calorie options.

Get steamed up.

An easy way to add flavor to vegetables is the steam them with some herbs and spices. It’s also quick and easy!

Keep them front and center You’re more inclined to snack on the things in your line of sight, so clean off your counter of junk and put out a bowl of fruit.

Spice up your omelet Remove one egg from your omelet and substitute with filling veggies

Bulk prepare Prepare salad in a large Tupperware so you can grab a prepared salad with ease.

Fire up the grill Stuff some bell peppers and throw them on the grill

Make soups Vegetable soups are delicious and easy to make. Freeze them in individual servings for a quick-grab lunch.

Wok right up Stir-fry is a great way to cook veggies. Add some broccoli, carrots, mushrooms and snap peas for a quick addition to any meal.

EAT THE RAINBOW Eating a variety of colorful fruits and vegetables provides your body with vitamins, minerals and antioxidants.

Different colored foods have different benefits for the body:

Green Plants

White Plants

Examples:

Examples:

Examples:

Examples:

Examples:

Apples, Cranberries, Tomatoes

Eggplants, Grapes, Blueberries

Spinach, Broccoli, Kale, Kiwi, Avocado

Garlic, Onions, Mushrooms, Cauliflower

Oranges, Peaches, Carrots, Pumpkins

Benefits:

Benefits:

Benefits:

Urinary tract health, prostate health

Heart health, cell health

Improved digestion & liver function

Benefits: Boosts immunity, heart health

Orange Plants

Benefits: Eye health, immune function, growth and development

LIVING WELL

Purple Plants

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Red Plants

10 TIPS FOR MAKING YOUR PRODUCE LAST LONGER:

Other types of produce such as carrots, lettuce, and broccoli start to spoil as soon as they're picked, so place these in separate plastic baggies in the crisper in your fridge ASAP (make sure they're dry since moisture speeds up spoiling).

Citrus fruits such as oranges, tangerines, lemons, and limes, will do fine for up to a week in a cool, dark place, away from direct sunlight, but you can lengthen their lives by storing them in the fridge in a mesh or perforated plastic bag.

If you like to wash, dry, and cut your fruits and veggies all at once, store them in covered glass containers lined in paper towels. You'll not only be able to see them — which reminds you to eat them — but you'll also be keeping moisture out.

LIVING WELL

Store salad greens and fresh herbs in bags filled with a little air and sealed tightly.

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Source: Popsugar at http://bit.ly/2rpGfau

5

Buy only what you need. Go to the market more frequently, or if that's not possible, plan out your meals ahead of time so you only buy what you know you'll use.

10 Cut the leafy tops of your pineapple off and store your pineapple upside down. This helps redistribute sugars that sink to the bottom during shipping and also helps it keep longer

Some fruits and veggies produce a gas called ethylene as they ripen.

This gas can prematurely ripen foods that are sensitive to it, so keep ethylene-producing foods away from ethylenesensitive foods. Avocados, bananas, cantaloupes, kiwis, mangoes, nectarines, pears, plums, and tomatoes, for example, should be stored in a different place than your apples, broccoli, carrots, leafy greens, and watermelon.

Ethylene-producing • • • • • • • • • • • • •

Apricots Avocados Bananas Cantaloupes Honeydew melons Kiwis Mangoes Nectarines Papayas Peaches Pears Plums Tomatoes

Ethylene-sensitive

LIVING WELL

Keep potatoes, onions, and tomatoes in a cool, dry place, but not in the fridge.

The cold will ruin their flavor.

Apples Asparagus Broccoli Carrots Cucumbers Eggplants Green beans Lettuce and other greens • Potatoes • Summer squash • Watermelons

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If you notice any rotten produce, compost it immediately before it starts to spoil the rest of the produce.

Wrap celery in aluminum foil and store it in the veggie bin in the fridge.

• • • • • • • •

UNCOMMON VEGGIES AND POTENTIAL USES

WHAT’S ON YOUR PLATE? TRY NEW FOODS

By Hannah Steinkopf-Frank, H&N Staff Reporter

KOHLRABI Kohlrabi, also known as the German turnip and the turnip cabbage, has a stem and leaves that can be eaten raw or cooked (though remove the peel with a knife first). It has a similar texture to a crisp apple and is often used in salads and slaws as a substitute for kale and collard greens. The versatile kohlrabi can be roasted, shaved or sautéed with other vegetables, even just with garlic and olive oil.

GARLIC SCAPES

LIVING WELL

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Garlic scapes are the garlic plant’s flower bud. They come into season in late spring and have a milder garlic flavor than the garlic bulb, comparable to scallions or chives. Scapes can be used as a replacement for these vegetables and are a favorable addition to egg dishes, such as omelets and scrambles, and Asian meals, including fried rice and stir-fries. They also taste great in vinaigrettes, pesto and vegetable and meat marinades.

R

ipe strawberries, tasty zucchini and juicy peaches: These are only a few examples of Oregon’s fertile summer bounty. When it comes to incorporating these fresh fruits and vegetables into a healthy and delicious diet, Sky Lakes Wellness Center Program Director Katherine Pope and Dr. Glenn Gailis recommend starting simple while moving toward a plant slant.

“There is such a wide variety of fruits and vegetables available, and we're really lucky that we can buy most of them now,” said Pope.

Pope recommended five to nine servings of produce a day as an ideal. “There’s really no downside to vegetables,” she said, as they can reduce incidences of heart disease, diabetes and certain cancers as well as decrease blood pressure and improve gastrointestinal health.

Although many Blue Zones populations eat very little meat, Gailis suggested focusing on portion control.

“You don't have to be vegetarian to eat healthy, but the quantities of meat that we eat are tremendous,” he said. Instead, Pope suggested adding in more beans, a versatile and healthy protein source. “They're very filling,” she said. “They're very low in calories, and they're delicious. I think people think of beans as being bland, but there are so many ways to spice up beans.

They're a really underrepresented part of our diet, but they're fantastic.”

For someone whose diet is far from being plant-based, Pope said, it’s helpful to start by adding one fruit or vegetable. “You don't need to do five to nine every day,” she said. “That can feel a little overwhelming. If you are, that's great. Just try to add one fruit or vegetable to wherever you are.” In addition, she said if someone is reluctant to try new types of plants, they can add more of what they like while also starting to experiment.

Katherine Pope, RN, MPH

Dr. Glenn Gailis

Local farms also deliver fresh produce through community supported agriculture (CSA). CSA members “subscribe” to a farm’s harvest, receiving a regular box of produce. Simple Gifts Farm is starting a seasonal CSA this fall that includes late summer vegetables, such as corn and squash, and fall crops, including greens and squash. To learn more about the program, which will also be offered in spring and summer, contact the farm at 541-205-3215 or through its Facebook page. Although Sweet Union Farm’s CSA shares are sold out for the 2017 season, they have a waiting list. For more information, email sweetunionfarm@gmail.com.

In addition, local grocery stores such as Fred Meyer and Sherm’s Thunderbird Market have specific sections selling Blue Zones products. When buying groceries, Gailis suggested shopping the perimeter of the store, focusing on produce, dairy products and meats, what he refers to as “the things your great-grandmother would recognize.” Even when it is out of season and fresh fruits and vegetables are more expensive or less available, Pope advised buying frozen or canned options, which 

It might be surprising to learn that the flowering fennel plant is part of the carrot family, but the aromatic herb has many culinary and medical uses: It is an important source of iron, calcium and B vitamins. Because of its strong flavor, fennel works well in tandem with fatty foods, such as with avocados in a salad, on top of smoked salmon or in a marinade for chicken. As the herb’s sweetness increases as it cooks, it can also be caramelized, sautéed, baked or roasted with vegetables ranging from artichoke hearts to broccoli rabe to potatoes.

JICAMA Often called the Mexican turnip or yam bean, jicama is an edible root with a creamy white inside.

It has a sweet taste comparable to an apple and is traditionally eaten raw with salt, lemon or lime juice and chili powder.

Although it originated in Mexico, it migrated to the Philippines and into other areas of Asia.

It is a tasty addition to a variety of dishes, from salsas to fruit salads with watermelon, berries or mango as well as in slaws

LIVING WELL

From the source Locally, there are many options for fresh fruit and veggies.

The Produce Connection distributes free produce from May to October on Thursdays and Fridays, no proof of income required. In addition, the Klamath Falls Farmers Market brings together regional growers, businesses and artisans every Saturday on Ninth Street between Main Street and Klamath Avenue. The market runs 9 a.m. to 1:30 p.m. from June 3 through Oct. 14. Throughout the year, the Klamath-Lake Counties Food Bank provides food assistance Monday through Friday at a variety of locations in Klamath Falls and neighboring cities.

FENNEL

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“Try something that you've never tried before, or if you only like one fruit and it's an apple, then just eat an apple,” she said. “That sounds great, too. But I think there are millions of different ways we can try fruits and vegetables, so keep trying.”

can be cheaper and are “still going to be better options than not eating fruits and vegetables.”

KUMQUAT: Unlike the kumquat’s other citrus relatives; its skin is the sweet part of the small fruit, as it has a complementary sour interior. The olive-sized kumquat is a unique treat on its own, but works great in a salad with greens like endives and spinach, preserved as a jam or marmalade and as a marinade for meats such as chicken, turkey or tuna.

When it comes to using these vegetables and fruits in your meals, Klamath Falls also has a variety of healthy cooking classes. Sky Lakes Wellness Center provides Mindful Meals sessions the second week of every month as part of its Weight Management Program. The Klamath Falls Seventh-day Adventist Church offers a free, healthy, monthly cooking club the second Tuesday of the month at 6:30 p.m. at 1735 Main St., Klamath Falls.

The Oregon State University Extension Center hosts $10 preservation classes throughout the summer on topics including preserving meats and vegetables, canning pickles and salsa and cheese making. Space is limited, so call 541-883-7131 or contact Janice.schooler@ oregonstate.edu for registration. Throughout the year, www.foodhero.org provides easy, healthy recipes for diners of all ages, especially children. Across the country, Cooking Matters provides six-week cooking courses to low-income families as well as individuals. More information can be found at www.cookingmatters.org.

Klamath Community College also has weekly, noncredit cooking classes through its community education program. Courses on topics ranging from making cheese, to five-ingredient dishes, to meals from around the world should be offered in the fall with a course schedule coming out in September.

ONLINE RESOURCES: ROMANESCO BROCCOLI

LIVING WELL

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The Italian Romanesco (literally "pertinent to the city of Rome") has a memorable, fractal pattern and is a crunchier, milder substitute for cauliflower. It can be eaten raw or cooked, even as simply with olive oil and available herbs and spices, especially garlic.

Think of it as a replacement for broccoli or cauliflower for stir-fries, pastas and quiches or even blended into a soup.

Food-A-Pedia: Look up nutrition info for over 8,000 foods and compare foods side-by-side at: supertracker.usda.gov/foodapedia.aspx.

Food Tracker: Track the foods you eat and compare to your nutrition targets at : supertracker.usda.gov/foodtracker.aspx.

Quick, tasty healthy recipes: Oregon State University Extension Service’s Food Hero website offers a wide variety of healthy recipes and ingredient tips, in English and Spanish, at: foodhero.org.

USDA Mixing Bowl: Healthy recipes, meal plans, cooking and grocery shopping tips at: whatscooking.fns.usda.gov.

“PRESERVE YOUR OWN FOOD” CLASSES AVAILABLE Two food preservation classes will be offered in August and September through the Oregon State University Klamath Basin Research and Extension Center.

The first class, “Canning Pickles & Salsa,” will be from 9 a.m. to 1 p.m.

Thursday, Aug. 10. Class participants will learn how to use water bath canners to preserve cucumbers and tomatoes long after the harvest has ended.

The second class, “Cheese Making” will be from noon to 4 p.m. on Wednesday, Sept. 13. Class participants will learn how to make soft cheeses such as queso fresco and mozzarella.

The cost for each class is $10 per class. To register, call 541-8837131, or email Janice.schooler@oregonstate.edu. Space in the classes is limited.

FOOD PRESERVATION HOTLINE OPEN Is it safe to bring deviled eggs to the church picnic? How do I preserve Grandma’s piccalilli relish? Do I really need to pressurecan green beans?

For answers to these and other questions about safely serving and preserving summer’s food bounty, you can talk to a Master Food Preserver from Oregon State University Extension. Call tollfree 800-354-7319 weekdays 9 a.m. to 4 p.m. The hotline is open through Oct. 13.

DANDELION GREENS While dandelion greens are most commonly viewed as a garden weed, the grocery store variety, an Italian chicory, has a milder taste and like other leafy greens, is a source of vitamins A, C and K. Nuts, dried fruit or vegetables such as beets and onions can counter their bitter taste. In addition to being sautéed and used in pastas and as a pizza topping, the greens also blend well into a pesto or as a healthy addition to cornbread.

Typical hotline questions include where to get pressure-canner gauges tested, whether an old family canning recipe is still safe and what to do if your refrigerator or freezer goes out.

Answers are provided by Extension trained and certified Master Food Preservers, a volunteer-based program active in 18 Oregon counties.

“There’s a lot of misinformation online,” says Oehler. If you call the hotline, you’ll get to talk to a real person, she said. And you can be confident that the information you’re getting is current and reliable.

OSU Extension also offers a wealth of online information on the topic at extension.oregonstate.edu/community/food-preservation.

Extension’s Ask an Expert service at extension.oregonstate.edu/ extension-ask-an-expert, also takes online questions about food preservation and many other topics.

LIVING WELL

When it comes to food safety, calling the hotline is always a better bet than randomly searching the internet, advises Nellie Oehler, an FCH faculty member and Master Food Preserver coordinator in Lane County.

TOMATILLO The tart tomatillo (husk tomato) is a staple of Mexican food, especially in salsa verde, and is served raw and cooked. It is related to the smaller and sweeter gooseberry, which can also be found near the end of summer. After their paperesque husks are removed, tomatillos should be washed well. The fruit can be used for a variety of sauces for tacos, enchiladas and quesadillas as well as in chili and soups.

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Master Food Preservers is part of OSU Extension’s Family and Community Health (FCH) program, which provides researchbased knowledge on all aspects of food, nutrition and family and community well-being.

Improve your health and increase you sense of belonging with these local faith services

LOCAL HEALTH CLASSES & EVENTS The Art of Breastfeeding Classes are held during prepared childbirth When: 8/31, 10/12, and 12/7/2017 @ 6:30 p.m Where: Sky Lakes Lactation Center, 2421 Washburn Way, Ste. F.

SUNDAY SERVICE 9:00AM AND 11:00AM

6100 Church Hill Dr, Klamath Fall • 882-4646

www.klamathchristiancenter.org

1587050

Join lactation consultant, Carolynn Conti, and learn about "The Art of Breastfeeding" and how to obtain the perfect latch.

This class will teach you all you need to know about comfortably breastfeeding your new baby.

This class is also excellent for moms who may have had a difficult time breastfeeding their first baby. Bring a pillow and a blanket for optimum comfort.

ath Lutheran Church m a l K

A Reconciling In Christ Congregation 1175 Crescent Avenue KlamathLutheran.com

When: Every third Thursday @ 5:30-6:30 p.m., Where: Community Health Education Center, 2200 N. Eldorado

1587218

Church at 10:00 Sunday mornings.

B.E.A.T Diabetes (Be Empowered And Talk!)

Support group

541-884-3452

This support group is open for any person with diabetes, at risk for diabetes or those helping to care for a person with diabetes.

Mindful Meals Step-by-step cooking classes

C AT H O L I C C H U R C H O F K L A M AT H FA L L S

815 High Street • 541-884-4566 Sunday Mass Schedule: Saturday Vigil, 5:30PM Sunday, 9:30AM (English) Sunday, 12:30PM (Spanish)

Weekday Mass Schedule: Tuesday, 6:00PM Wednesday, Thursday and Friday, 8:00AM

Holy Day Mass Schedule:

8:00AM and 6:00PM

Sacrament of Reconciliation:

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Saturdays, 3:00PM - 4:00PM Learn more about Sacred Heart Catholic Church. Visit our website:

SacredHeartKF.org

When: 8/10, 8/14 , 9/11, 9/14, 10/9, 10/12, 11/9, 11/13, 12/11, 12/14, 1/8/2018 Where: Wellness Center S 11th Street Join Jennifer Newton, RD, CDE, MPH, an experienced and talented cook as she takes you through monthly, step-by-step classes that will teach you how to cook healthy and tasty meals.

This class is $30 and includes the food for preparation, recipes and instruction.

Living Well with Diabetes (Diabetes Self-Management Program) Living Well with Chronic Disease (Chronic Disease Self-Management) The Living Well programs were developed through Stanford University in Palo Alto, Calif. These programs are evidence based health promotion programs for people living with chronic conditions or diabetes.

First Presbyterian Church 601 Pine Street Klamath Falls, OR 97601

Summer Schedule 10:00 Blended service of Contemporary & Traditional

Living Well is a workshop series delivered in six, twoand-a-half hour weekly sessions, primarily in community settings such as senior centers, churches, hospitals, retirement facilities, care homes, etc. People with different chronic health conditions, including people with multiple conditions, and their caregivers and family members attend the workshop series together.

Workshops are facilitated by two trained leaders who follow scripted agenda and curriculum developed by Stanford University. One, of both of the leaders, are non-health professional peers with a chronic disease.

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Sunday Morning Adult Ministries 8:45 a.m.

Sunday Morning Worship 10:00 a.m.

Subjects covered in the Living Well workshops include: 1.

Chronic Disease Self-Management Program Dates: Sept. 12 – Oct. 17 Days: Tuesdays Time: 1:30-4:00pm Location: To be determined Leaders: Doug and Rhonda A. Diabetes Self-Management Program Dates: Sept. 19 – Oct. 24 Days: Tuesdays Time: 5:30-8:00pm Location: Klamath Tribal Health 3949 S. 6th Leaders: Jackie and Myra

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541-884-4720

God Almighty first planted a garden. And indeed, it is the purest of human pleasures.

- Francis Bacon LIVING WELL

*The Diabetes Self-Management workshops will also include a more detailed and comprehensive module on understanding portions and proper combination of food groups, reading food labels, foot care, highs and lows of blood sugars, and additional diabetes related topics.

4549 Homedale Road

(Between Country Villa Market and Brixner Jr. High)

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Techniques to deal with problems such as frustration, fatigue, pain and depression 2. Appropriate exercise for maintaining and improving strength, flexibility, and endurance 3. Appropriate use of medications 4. Communicating effectively with family, friends, and health professionals 5. Nutrition 6. How to evaluate new treatments 7. Many other topics included!

RECIPES

Start making healthier food choices by trying these nutritious recipes

Chicken and Dumpling C asserole Ingredients

Prep time: 10 minutes Cooking time: 30 minutes Makes: 8 cups Notes: Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.

• • • • • • • • •

3 Tablespoons oil 1 cup chopped onion (about 1 medium) 1 cup chopped carrots (about 2 small) 1 cup chopped celery (about 2 stalks) 3 cups low sodium chicken broth (see notes) 3 Tablespoons flour 2 cups cooked chicken, bite sized 1 cup frozen peas salt and pepper (try ¼ to ½ teaspoon)

Dumplings • • • • •

1 cup flour 2 teaspoons baking powder ¼ teaspoon salt 1 egg ¹∕3 cup nonfat or 1% milk

Directions 1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet) and saute onions, carrots and celery until soft.

2. Add a small amount of unheated broth to the flour and stir until smooth.

Slowly mix in remaining broth and add to skillet. Stir over medium heat as the mixture thickens.

3. Add the chicken, peas, salt and pepper. Heat on low while making dumplings.

Dumplings:

LIVING WELL

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1. Sift the flour, baking powder and salt together into a mixing bowl.

2. Add the egg to the milk and beat until well blended. Stir into the flour until well combined.

3. Pour the chicken mixture into a lightly oiled or sprayed casserole dish.

Drop dumpling dough by spoonfuls onto chicken mixture. (makes about 8 dumplings) 4. Bake uncovered at 400 degrees for 15 minutes or until the dumplings are golden brown.

5. Refrigerate leftovers within 2 hours.

Spinach and Black Bean Enchiladas Prep time: 15 MINUTES Cooking time: 20 MINUTES Makes: 8 ENCHILADAS Ingredients • 1 package (10 ounces) frozen spinach, thawed • 1 can (15 ounces) black beans, drained and rinsed • 1 ½ cups corn (thawed from frozen or canned and drained) • 3 green onions, thinly sliced • ¹∕3 cup chopped cilantro • 2 cups shredded low-fat mozzarella cheese • 1 can (28 ounces) enchilada sauce (about 3 cups) (see notes) • 8 whole wheat flour tortillas (7"-8")

Notes: • Try corn tortillas instead of whole wheat flour tortillas.

• Serve enchiladas with your favorite hot sauce or salsa.

• Cook your own dry beans. One can (15 ounces) is about 1 ½ to 1 3/4 cups drained beans.

• 1 cup corn (canned and drained, frozen, or fresh cooked).

Directions 1. Preheat oven to 375 degrees.

2. Drain all excess moisture from thawed spinach.

3. In a large bowl, combine spinach, beans, corn, green onions, cilantro and 1 ½ cups of cheese.

4. Lightly spray a 9x13 inch baking dish, and add a small amount enchilada sauce to coat the bottom.

5. Fill tortillas with spinach mixture. Roll up tightly and place seam side down in the baking dish.

6. Pour remaining sauce over the enchiladas and sprinkle remaining ½ cup of cheese on top.

7. Bake for 20 minutes, or until enchiladas are heated through and cheese is bubbly. Serve warm.

8. Refrigerate leftovers within 2 hours.

Directions

• • • • • • • •

1. Combine tomato paste, flour, cumin, garlic powder, onion powder, chili powder and pepper in a saucepan and cook for 1 to 2 minutes, stirring constantly.

2. Add vegetable broth and bring to a boil. Reduce heat to low and simmer for 6 to 8 minutes, or until slightly thickened.

3. Refrigerate leftovers within 2 hours.

¼ cup tomato paste ¼ cup flour 2 teaspoons cumin ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon chili powder 1/8 teaspoon pepper 3 cups low sodium vegetable broth

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Ingredients

LIVING WELL

MAKE YOUR OWN ENCHILADA SAUCE!

Barley, Bean and Corn Salad

Prep time: 15 minutes Cooking time: 45 minutes Makes: 6 cups Notes • One large ear of corn makes about 1 cup of cut corn.

• Freeze extra lime or lemon juice to use later.

• Cook your own dry beans.

One can (15 ounces) is about 1 ½ to 1 3/4 cups drained beans.

Ingredients • 2 cups cooked pearl barley (cooking directions below) • 1 can (15 ounces) kidney beans, drained • 1 cup corn (canned and drained, frozen, or fresh cooked) • 1 large red bell pepper, seeded and finely chopped • ½ cup sliced celery • ¼ cup sliced green onion • 1 clove garlic, finely chopped or ¼ teaspoon garlic powder • ¼ cup fresh lemon or lime juice • 2 Tablespoons oil • salt and pepper to taste • fresh cilantro or parsley sprigs, for garnish (optional)

Directions 1. Mix barley with remaining ingredients, except garnish, in a large bowl.

2. Cover and chill several hours or overnight to allow flavors to blend.

3. Garnish with cilantro or parsley sprigs, if desired, and serve.

4. Refrigerate leftovers within 2 hours.

To cook pearl barley: 1. In medium saucepan with lid, bring 3 cups water to a boil.

2. Add 1 cup pearl barley and return to boil.

3. Reduce heat to low, cover, and cook 45 minutes or until barley is tender and liquid is absorbed.

LIVING WELL

• Makes about 3 to 3 ½ cups.

• Place any extra cooked barley in an airtight container and refrigerate for up to a week or freeze.

Add cooked barley to soups, stews, casseroles and salads for a healthful whole grain boost.

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Lemony Garbanzo Bean Dip Prep time: 5 minutes Makes: 2 cups Ingredients • 1 can (15 ounces) garbanzo beans, drained and rinsed • ½ cup low-fat sour cream • 2 Tablespoons lemon juice • 1 Tablespoon oil • ½ teaspoon cumin • 1 teaspoon hot sauce • 2 cloves garlic, minced or ½ teaspoon garlic powder • 2 Tablespoons or more cilantro, chopped

Directions 1. For a smooth dip, place all ingredients in a blender and blend until smooth.

OR for a chunky dip, mash beans well

Notes: Serve with fresh vegetables or Food Hero Baked Tortilla Chips.

Freeze extra lemon juice to use later.

Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

with a fork or potato masher then stir in remaining ingredients.

2. Add additional liquid as needed for desired consistency.

3. Refrigerate leftovers within 2 hours.

FOODHERO Foodhero.org, through the Oregon State University Extension, is a go-to site for quick, tasty, healthy recipes and helpful tips for families. Try out recipes for Pumpkin Fruit Dip, Tomato Pasta Salad and Overnight Oatmeal recipes. Foodhero offers tips on shopping, food storage for waste reduction and how to get kids involved in preparing healthy meals.

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FIND MORE RECIPES

LIVING WELL

BLUE ZONES Spice up your life! Blue Zones offers a wide variety of nutritious recipes online for appetizers, main dishes, snacks, desserts and more at bluezones.com/recipes.

Martin L Meinig MD

Cheri Monteith WHNP

CALL

Arielle A. Metz MD

TODAY TODA

Accepting New Patients

(541) 205-6890

2640 BIEHN STREET • SUITE 1 • KLAMATH FALLS | WWW.HEARTFELTOBGYN.COM

Lake District Hospital

“To care for our community with respect and compassion through excellence and teamwork”

• Home Health & Hospice • Physical Therapy & Sleep Lab • Vascular, Wound Care • Long Term Care through Lakeview Gardens

• Orthopedic Surgery/Joint Replacement 700 South J Street Lakeview, OR 97630

541-947-2114 866-543-4325

1640094

To advertise in the next LIVING Well publication, please call 541-885-4443

1591834

Independently Owned and Operated

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Copyright © 2016 Blue Zones, LLC and Healthways, Inc. All rights reserved.

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