Health & Wellness
Saturday, March 14, 2015, Herald and News
Health & Wellness IN KLAMATH
HERALD AND NEWS
❯❯
Living healthier, improving your life
HERALDANDNEWS.COM
❮❮
SATURDAY, MARCH 14, 2015
2
Saturday, March 14, 2015, Herald and News
Health & Wellness
Health & Wellness in Klamath
INSIDE: ❯❯ FLEX: DEVELOP A YOGA HABIT PAGE 3
Try something new: Most people say they can’t do yoga because they’re not flexible enough. But that’s the very reason to try it out.
❯❯ KICK THE HABIT: QUIT SMOKING PAGE 7
No butts: Several resources in Klamath County are aimed at helping smokers kick the habit.
❯❯ FRESH AIR: DEVELOPING POCKET PARKS PAGE 9
Patch of green: If you want to make a community well, developing its parks and community gathering spaces can be the key.
❯❯ CHANGE: WHAT’S AHEAD FOR SKY LAKES? PAGE 11
Coming this year: Sky Lakes Medical Center prepares to bring the Epic electronic records system online.
❯❯ NUTRITION: WHAT’S ON YOUR PLATE? PAGE 13 Portions: Determining the correct portion sizes for your meals can be confusing, but it doesn’t have to be.
Health & Wellness
Saturday, March 14, 2015, Herald and News
3
Be more flexible: Yoga is for everyone By SAMANTHA TIPLER H&N Staff Reporter
Yoga offers no-judgment, no-competition form of exercise The No. 1 reason people say they can’t do yoga: they’re not flexible enough. “That’s a reason why you should do yoga,” said Jill Nelson, who owns and runs Asana Yoga and Sole with her husband, Josh. “Some people say after the first time they come they feel a difference in their body. I have students come in that can hardly touch their knees. Those students eventually end up touching their toes.” Yoga may sound intimidating, but it’s important to remember everyone was a beginner at one time. Nelson said yoga practitioners, called yogis, don’t judge others for how well they do a pose. Everyone is there in a nocompetition atmosphere. ❯❯ Group, or private lessons For anyone too nervous to roll out the mat for the first time in a group setting, Nelson said Asana offers private lessons. “Come one or two times; that way you know what to expect for the yoga classes,” she said. “The first time everyone is lost. Where do I put that foot? Right? Left? Which side?” There’s an ease in coming to a private lesson where there is no judgment, she said. But the same goes for a group class. If people are looking around, chances are they’re looking at how to do the pose, not comparing themselves to you. “There is not a competitive feel,” Nelson said. “It feels safe.” See YOGA, page 4
No competition: In yoga the atmosphere is not competitive, says Asana Yoga and Sole owner and teacher Jill Nelson. If participants are looking around, chances are they’re seeing how to do the move, not judging. H&N photo by Samantha Tipler
NEW PATIENTS WELCOME
‘What I love is when there’s that movement of body connected with the breath. It allows you to connect and center in a way that just moving the body in calisthenics and aerobic activity doesn’t. It allows you to get to a deeper place.’
Scott Stevens, M.D. Physician/ Surgeon of the Eye
Mark Fay, M.D.
Physician/ Surgeon of the Eye
Functional and Cosmetic Eyelid Surgery Cataract Surgery including: ACRYSOF® RESTOR®, Multifocal IOL, ACRYSOF® Toric, Astigmatism Correcting IOL, Crystalens®, Accommodating IOL EYLEA® (Aflibercept Injection) Lucentis® (Ranibizumab Injection) & Avastin® (Bevacizumab Injection)
for the treatment of Macular Degeneration Laser Treatments for Secondary Cataracts, Jennifer Sparks, O.D. Diabetes, Glaucoma and Retina Repair Optometric Functional and Cosmetic Botox® (Botulinum Toxin Type A) Physician Routine Vision Exams • Optical Goods Complete Medical Eye Care
Edwin Tuhy, O.D. Optometric Physician
Outpatient Surgery in association with Klamath Surgery Center Klamath Surgery Center specializes in outpatient surgery. Our patients enjoy many advantages including personalized service, excellent medical care, comfortable, convenient facilities and low costs.
— Jill Nelson Asana Yoga and Sole owner and teacher 2640 Biehn St., Suite 3 • Klamath Falls, OR 97601 • 541.884.3148 • www.klamatheyecenter.com
4
Health & Wellness
Saturday, March 14, 2015, Herald and News YOGA, from page 3
❯❯ PULL OUT YOUR MAT AND GIVE IT A TRY
In addition to flexibility, yoga has lots of other benefits, Nelson said, including: ❯❯ Lowering blood pressure ❯❯ Managing anxiety ❯❯ Lowering stress ❯❯ Building mental clarity and focus ❯❯ Helping with sleeping ❯❯ Helping with some injuries “People come in and say to me all the time, I’ve had this fill-inthe-blank injury. And after doing yoga for a few days, they can tell the difference,” Nelson said. “Yoga becomes preventative care and selfcare for a longer life, a happier life.” And you don’t have to be super fit to start yoga. People dealing with weight issues can modify a pose so it works for them. “If your body limitations are greater, learn how to do it with your body,” Nelson said. “Because the person next to you can do it one way does not mean that’s how you do it.”
❯❯ Cat
pose
❯❯ Cow
pose
— Jill Nelson Asana Yoga and Sole owner and teacher
Cat and cow pose:
1. Get into an all-fours position on the mat. Place your palms under your shoulders and your knees under your hips. 2. When you breathe in, look up and drop your navel toward the earth. 3. When you breathe out, bring your chin toward your chest and round your spine. 4. Do this for maybe four or five rounds. If it feels like there is stress on your back, take a break or stop.
Wall-supported forward fold:
See YOGA, page 6
‘I like that no matter how crazy my life feels, or what I’m going through, or how busy things are, that even just for an hour I can get in that space and that’s where I am. To calm down all the chaos, sometimes it takes an hour. But by the end of it, I will be in a different place emotionally.’
BASIC YOGA POSES TO TRY AT HOME
❯❯ wall-supported
forward fold
1. Lean against a wall with your back to the wall and widen your feet to two or three feet apart. Step about two feet away from the wall. 2. Fold over your legs as you bend the knees deeply and grab your elbows. 3. Allow your body to hang heavily, relaxing your head and face. 4. Stay here for about 10 to 20 breaths.
Child’s pose:
❯❯ Child’s
pose
1. Form a table position by bringing the tops of your feet to the floor. Widen your knees apart and drop your hips toward your heels. 2. Bend over, folding at the hips, allowing your forehead to relax onto the floor. 3. You can either extend your arms out in front of you, or if your shoulders are tight, bring your hands back to your feet. 4. Stay here for about 10 to 20 breaths.
Health & Wellness
Saturday, March 14, 2015, Herald and News
5
6
Saturday, March 14, 2015, Herald and News
Health & Wellness
YOGA, from page 4 She encourages people to pay attention to their bodies, and not push themselves past their limits. Yoga also is not limited by age. Nelson has a student who is 87 years old. “He’s a beautiful testimony,” she said. “There’s no reason anyone can say they can’t do yoga. It’s there for everyone.”
❯❯ Range of activity While there are high-intensity classes offered at Asana, there are also slower classes for beginners, people with injuries or even pregnant women. If a new student (or any student) feels overwhelmed by the difficulty level, he or she can always relax into what’s called a “child’s pose.” “I try to emphasize that in all my classes,” Nelson said. “It’s not a competitive thing. It’s OK to take a child’s pose and when you’re ready, come back in.”
stipler@heraldandnews.com; @TiplerHN
J. Eric Brunswick, M.D.
Thomas C. Koch, M.D.
Laura L. Moore, M.D.
Kathie J. Lang, M.D.
Licensed Physician On Duty • On Site X-Ray, Lab, EKG Evaluation • Treatment • Physicals Occupational Health Services • Insurance Billing
SPORTS PHYSICALS AVAILABLE!
Open mOn-Fri 8-7, Sat 9-6, Sun & hOlidayS 9-3 3737 ShaSta Way, Suite a • Klamath FallS (541) 883-2337 • Fax: (541) 883-2504
H&N photos by Samantha Tipler
Secret to success: When practicing yoga, make sure to listen to your body and don’t push yourself beyond your limits, says Asana Yoga and Sole owner and yoga teacher, Jill Nelson.
Health & Wellness
Saturday, March 14, 2015, Herald and News
7
Kick the habit: Helping smokers quit Saying goodbye to an old life and hello to a new identity
Stroll in the park: Jennifer Little, Klamath County Public Health health promotion manager, keeps two tubs of cigarette butts in her office to illustrate how smoking negatively impacts community environments. These butts were collected at Klamath Falls city parks.
By LACEY JARRELL H&N Staff Reporter
Several resources in Klamath County are aimed at helping smokers kick the habit. Klamath County Public Health’s health promotion manager Jennifer Little said her first recommendation is always the Oregon Tobacco Quit Line, a telephone and web-based counseling service aimed at helping Oregonians quit using tobacco and nicotine products. Smoker can reach the quit line 24 hours a day, seven days a week, and speak with quit coaches who are trained to help those facing challenges associated with quitting. Little noted one of the quit line’s standout features is smokers who contact it can have two weeks’ worth of nicotine replacement sent to them in the mail. Little said depending on insurance coverage, an individual may be able to receive more than that.
❯❯ Smoking Cessation classes Three Klamath Falls facilitators offer smoking cessation classes: the Klamath County Health Department, Klamath Open Door Family Practice and Cascade Health Alliance. According to Little, the health department-sponsored course, Freedom from Smoking, is a sevenweek course that meets once per week. She noted classes are typically small. Little said class participants spend the first three weeks discussing addiction and strategizing ways to successfully quit, such as evaluating challenges associated with
H&N photo by Lacey Jarrell
quitting and what replacements for cigarettes could be. “Just getting yourself ready to quit,” Little said. Many triggers that signal the need to smoke are habitual — such as having a morning cigarette with coffee, or always have a cigarette in the car or while on the phone. Others triggers, such as smoking with friends or when drinking, are social, Little explained. She said the class strategizes ways to avoid those situations or how to work through them. “The nice thing about the class is that it’s really individually tailored,” Little said. “You come up with your own plan with the guidance of the facilitator.” Participants kick the habit in week four. “We kind of do a saying goodbye to old life, say hello to new identity as a nonsmoker,” Little said. See KICK, page 8
Classy way to quit smoking: For more information about Freedom from Smoking classes, contact the Klamath County Health Department at 541-882-8846.
We’re committed to exceeding your expectations
541.850.4462
5522 South Sixth Street, Klamath Falls, OR 97603
8
Saturday, March 14, 2015, Herald and News
Health & Wellness estimates the course has a 25 percent success rate. “It sounds really low,” Little said. “But when you think about how nicotine is as addictive as heroin, and that it takes the average person seven to nine attempts at quitting before they are finally successful, 25 percent is not bad.” For more information about the Klamath County Freedom From Smoking classes, call 541-882-8846.
KICK, from page 7 The next three weeks are spent on maintenance, such as dealing with triggers and cravings, and incorporating healthy lifestyle changes like exercising and being more active. “It’s not only trying to kick the habit, but also turning your life around in a healthy way,” Little said. The last class in week seven is a celebration. Based on program follow ups by the American Lung Association, Little
ljarrell@heraldandnews.com; @LMJatHandN
‘It’s not only trying to kick the habit, but also turning your life around in a healthy way.’ — Jennifer Little, Klamath County Public Health health promotion manager
KLAMATH
County Tobacco Fact Sheet 2013 Tobacco’s toll in one year
10,300 3,590 NUMBERS ARE ROUNDED
NUMBERS ARE ROUNDED
ADULTS REGULARLY SMOKE CIGARETTES
PEOPLE
SUFFER FROM A SERIOUS ILLNESS CAUSED BY TOBACCO
PEOPLE DIED FROM TOBACCO
$34.7
MILLION
184
SPENT ON MEDICAL CARE
TOTAL RESIDENTS
14,749 51,831
66,580
$30.4
MILLION
$
YOUTHS ADULTS
IN PRODUCTIVITY LOST DUE TO TOBACCO-RELATED DEATHS
County tobacco control highlights Statewide tobacco control accomplishments since TPEP was established in1996
74
Percent of adults report no-smoking rules in their home.
Percent of smokers made an attempt to quit last year.
51
The Wingwatchers Trail in Klamath Falls is now tobacco-free, promoting safe, healthy, tobacco-free lifestyles and environments.
PUBLIC HEALTH DIVISION Tobacco Prevention and Education Program
Cigarette smoking decreased 14 percent among adults. Cigarette smoking decreased 57 percent among 11th grade students. Cigarette smoking decreased 74 percent among 8th grade students. Cigarette smoking during pregnancy decreased 40 percent among birth mothers.
Source: Oregon Health Authority
Health & Wellness
Saturday, March 14, 2015, Herald and News
9
Fresh air: Developing pocket parks locally ‘Pocket parks’ have potential to promote wellness, downtown revitalization
‘ ... only about 10 to 15 percent of our health is actually attributed to health care. We came to understand that things like walkable sidewalks, bikeable bikeways, and especially parks: green spaces, plazas — they improve our physical health. They improve our mental wellbeing. They improve the economy, which is intimately intertwined with our health.’
By HOLLY DILLEMUTH H&N Staff Reporter
If you want to make a community well, developing its parks and community gathering spaces can be the key. That’s what Dr. Stephanie Van Dyke and Kathryn Jochim Pope, directors of Sky Lake Medical Center’s new health and wellness center, learned while researching a link between public health and outdoor green spaces. A “pocket park,” a fresh spin on getting fresh air, is under development for the downtown area. Van Dyke and Pope pitched the idea for the park to the city in conjunction with a city council purchase of two vacant lots — one, located at Sixth and Main streets, and the second at 11th and 12th streets. Members of the city’s Downtown Advisory Committee (DAC) have been working in conjunction with Pope and Van Dyke on a variety of conceptualized plans for the pocket park.
❯❯ What is a pocket park? So, what is a pocket park? The idea is to provide an open area with green space and seating arrangements that promote gatherings large or small. “It’s a different kind of a park,” said Mike Moore, a DAC member. “But it’s still a gathering place.” Through extensive research, Pope and Van Dyke discovered such gathering places can have a profound impact on community health. “We came to understand that only about 10 to 15 percent of our health is actually attributed to health care,” Van Dyke said. “We came to understand that things like walkable sidewalks, bikeable bikeways, and especially parks: green spaces, plazas
— Dr. Stephanie Van Dyke co-director of Sky Lake Medical Center’s new health and wellness center — they improve our physical health. They improve our mental wellbeing. They improve the economy, which is intimately intertwined with our health.” The city has been in ongoing discussions about how to address the vacant lots downtown, according to Erik Nobel, the city’s planning manager. “It’s one of the most enthusiastic ideas that’s been put forth,” said John Bellon, the city’s parks superintendent. Pope said Sky Lakes may play more of a role in the 11th and 12th street pocket park being proposed. “Currently we’re just consulting and making sure health and wellness have a voice in this,” Pope said, of Sky Lake’s role. Parks — green space and a place to stretch your legs — are often what defines the livability of an area. Bellon sees potential for a pocket park to add to an already vibrant effort to revitalize downtown Klamath Falls. “When we can bring nature closer to people, then we find we can appreciate more of those benefits,” Bellon
said. “If we can put together a mosaic of these natural spaces for them to come together … we’re going to see the downtown revitalized.”
❯❯ Designed for success Important to the design of the pocket parks is implementing spaces where park-goers can meet with one another, relax or work by themselves and spend time with their families. “We wanted it to be functional,” Pope said. “We’ve all learned about parks that no one goes to because there’s nothing to do there.” Pope emphasized use of pocket parks is meant also for entertainment, including bands that might play there. Erik Nobel, the city’s planning manager, sees potential for positive impact on downtown businesses. He also said the pocket park would provide more walking access to parks, something lacking in the Klamath Basin. Mike Moore, owner of the downtown Subway restaurant and DAC member, is hopeful for a positive impact on downtown. Pope also emphasized the park will likely be
designed so patrons can eat their lunch in the space, especially if they’re buying lunch downtown. “We want to bring more people downtown and more people to town,” Moore said. Organizers are hoping to implement one pocket park initially, with the potential for one more in negotiations, and additional parks in the future. The first park is slated to be completed by fall, according to organizers. “What we do hope is to continue with other lots in the downtown area and develop those in the same way,” Bellon said. “Each would have its own character.” The effort to form the parks may be small, but it is representative of about 100 people, according to organizers and consultants, which include the Klamath Falls Downtown Association. “I think we’re so lucky to have a beautiful downtown already,” Pope said. “But it has so much potential.” hdillemuth@heraldandnews.com
10
Saturday, March 14, 2015, Herald and News
Health & Wellness
Sky Lakes: More changes on the way Medical center prepares for Epic electronic records system for patients By TRISTAN HIEGLER H&N Staff Reporter
Sky Lakes Medical Center made several changes in 2014 to make patients’ lives easier, and more are on the way. According to Tom Hottman, public information officer for the Klamath Falls hospital, some of the big changes have taken place right up front in the lobby. Last year, the patient registration area was moved from the back of the lobby to the immediate right of the entrance. A series of rooms were partitioned out so patients could discuss their conditions and medical histories in private. In addition to a more accessible registration process, leaving the hospital with one’s prescriptions has never been easier. A retail pharmacy was opened last August across from registration. “We know if there are any barriers … people are less likely to take their medications and they’re supposed to. Now you can get your prescriptions before you leave the building, on the way to the car,” Hottman said. He did not have exact numbers on the number of clients served since the pharmacy opened, but Hottman said the number can be seen climbing steadily, with increases practically every day. “That tells me that was something that was needed, and we were able to fill that need,” he noted. The pharmacy is fully stocked with the medications one might find in the typical retail outlet, but if more specialized drugs are needed for a patient Hottman said “I know they can put the order in and it will be here the next day.”
Photo courtesy of Sky Lakes Medical Center
Accessibility: Some of the biggest changes for Sky Lakes Medical Center have taken place right up front in the hospital’s lobby. In 2014 the patient registration area was moved from the back of the lobby to the immediate right of the entrance.
The Epic electronic records system creates a single, permanent record per patient that can be transferred to other hospitals and care providers. ❯❯ New records system One of the big changes planned at Sky Lakes this year will not be as visible to patients as a new pharmacy, but it should have a profound impact on their care. Hottman said the Epic electronic records system is going to be rolled in several clinics this spring and summer. By the end of the summer, the
main hospital should be using the system as well. Epic creates a single, permanent record per patient that can be transferred to other hospitals and care providers. Hottman said many Oregon hospitals use the system, including the hospitals affiliated with the Oregon Health and Science University. “If I see a physician here, and I have the misfortune of having an auto accident in Medford and a physician there is going to treat me, that physicians would be able to instantly see what kind of things I have going on over here,” Hottman said of the flow of information the Epic system allows for. He added that privacy concerns should not come into play as the records are protected materials. “It’s the patient’s record, and there
are many protections to make sure that only those who need to see, or have the patient’s permission to see it, are able to see it.” The system is being rolled out slowly throughout the medical center as it will take some time for physicians and other users to adjust. Hottman compared learning Epic to learning how to drive a new car — all the parts are essentially the same, but some fine-tuning does need to take place. Some appointments might take a little longer than usual when the system is online. Hottman said much of the older clinical information (he said patients’ histories will be inputted back to a certain point in time) will have to be double-checked. See CHANGES, page 12
Health & Wellness
Saturday, March 14, 2015, Herald and News
Memory Care Residences at Quail Park of Klamath Falls
Retirement and Assisted Living at Quail Park of Klamath Falls
Klamath County’s newest, state-of-the-art memory care community. These are just a few of our unique features:
You’ll always find something to delight your senses or strengthen your mind, body and spirit. Featuring:
•
24-hour, trained Care Partners overseen by a Licensed Nurse
•
Signature “Anytime” Dining Experience™ - flexible dining hours
•
Excellent Care Partner-to-resident ratio
•
Exercise and Aquatic Program - professionally staffed
•
Life Enrichment Programs - full activities schedule
• •
•
•
Secure environment and home-like suites Our culinary chef brings healthy and enticing choices to every meal. Family members are always welcome to join loved ones! Common areas include a cozy fireplace, gracious dining room, activity room and comfortable family room Creative life enhancement and sensory stimulation programs www.quailparkmckf.com
•
Relaxation Programs - salon, foot care and massage
•
Scheduled Transportation appointments and fun
•
Pet Friendly - four-legged and feathered friends are always welcome! www.quailparkct.com
Free Community move-in Fee (a $1,000 value), plus $1,000 oFF your third month oF residenCy with this ad. Applicable for Independent Living and Assisted Living. Offer expires May 31, 2015
Simply Your Best Choice In Retirement Living. Stop by or call for a personal consultation today! 1000 Town Center Drive • Klamath Falls, OR • 541.885.7250
11
12
Saturday, March 14, 2015, Herald and News
Health & Wellness
Off-site expansion: A new outpatient rehabilitation clinic has been set up in Medical Office Building 1. The biggest addition is a gym, complete with a view of Mount Shasta. Photo courtesy of Sky Lakes Medical Center
CHANGES, from page 10
The new location of the Sky Lakes Wellness Center should be opening for business later this month. The center, which has moved from a Washburn Way annex to downtown Klamath Falls, will be initially providing nutrition and lifestyle guidance to Sky Lakes employees.
“It’s part of the growing pains. We don’t want to assume anything, we want to verify and make sure we’re accurate and up-to-date,” he said.
❯❯ New equipment A new MRI machine was added to the hospital’s diagnostic imaging department last year, but getting it in place took a bit of extra work. Rick McGuffey, director of facilities management at Sky Lakes, said the old MRI was installed before the hospital’s lobby expanded. The old machine could fit through the front doors, but that was not the case with the new Toshiba-manufactured device. McGuffey’s crews had to install a roof hatch off the doctor’s parking lot a year before the MRI arrived and installation started last May. The floor and walls the old machine was housed in had to be modified as well. The roof hatch can be opened so a crane can pick up or drop in
heavy machinery. “There’s more involved than just that, but it makes it much easier and now that it’s there, it’s more cost-effective to replace any of the larger equipment,” McGuffey said. “We have access now to do that.” The new MRI machine is larger and less claustrophobic for patients to be stuck in, according to Hottman. He said it can perform more tests and is more precise.
❯❯ Off-site expansions In Medical Office Building 1, a new outpatient rehabilitation clinic has been set up. While the staff and equipment might be much the same as an older location, the layout has been optimized. “The staff really like it, they had a lot of input in the design and how they wanted things laid out,” McGuffey said. One of the biggest additions to the rehab clinic is a gym with a view of Mount Shasta. The clinic’s proximity to other services in the building allows patients to coordinate their rehab sessions with doc-
tors’ visits or other appointments. The new location of the Sky Lakes Wellness Center should be opening for business later this month. The center, which has moved from a Washburn Way annex to downtown Klamath Falls, will be initially providing nutrition and lifestyle guidance to Sky Lakes employees. Hottman said the services will be opened up to the public once the kinks are worked out, but the initial base is meant to be small and manageable. McGuffey said the Wellness Center is in an old print shop his crews retrofitted to include a teaching kitchen, a meeting room and perhaps a small gym/workout area in the future. Upcoming changes and improvements away from Sky Lakes’ primary location include relocating the Heath Navigation Team to a new campus on South Sixth Street. The team helps patients with non-emergency transportation and other services.
thiegler@heraldandnews.com; @HieglerHN
Health & Wellness
Saturday, March 14, 2015, Herald and News
Nutrition:
Portion by portion Plate model helps guide daily mealtime nutrition choices By NORA AVERY-PAGE: H&N Staff Reporter
Determining the correct portion sizes for your meals can be confusing, but it doesn’t have to be. Jennifer Lehman, a nutritionist at Sky Lakes Medical Center, explained that the recommended serving sizes help offer a balanced diet, which supports your health. Over the years, the federal government has simplified the common food pyramid, and has switched instead to the current My Plate model. It’s easier for people to see how much of each food group they should be eating, Lehman said. Half your plate, for example, should be made up of vegetables, she said. But even with the simplified model, it’s still difficult to figure out exactly what a portion size is — how much fruit and vegetables should you be eating? What about grains and protein? A typically sized apple found at the grocery store is actually probably about two servings of fruit, Lehman said. A cup of fresh fruit is a general serving size, and you should be eating three to four servings of fruit a day. The My Plate model, Lehman said, helps encourage Americans to get a wide variety of nutrients in their diets. “Variety is really best,” she said. While a cup of fresh fruit may be the ideal way to fulfill your daily intake goals, Lehman said there are other ways to get those nutrients. About a 1/4 cup of raisins is equal to one apple, or 1/2 cup of 100 percent fruit juice counts as a serving, too. In general, fresh and whole fruits and vegetables offer more nutrients — the less processed is better, Lehman said. Frozen fruit and vegetables are also a good option, especially for out-of-season foods, since they are packed and frozen very soon after harvesting, Lehman said. If you choose canned fruits, make sure to look for those packed in juice, light syrup, or water, she added. See PORTION, page 14
USDA graphic
2613 Almond Street Klamath Falls, OR 97601 (541) 887-8229
ERIN MILLER CARD
CATHY NOBLE, PA-C
MEDICAL & COSMETIC BOTOX • DERMAL FILLERS NON-ABLATIVE LASER SKIN RESURFACING LASER HAIR REDUCTION VASCULAR LESION & VEIN TREATMENTS PHOTOREJUVENATION CHEMICAL PEELS EPIONCE • SKINMEDICA • LATISSE • CLARISONIC
13
14
Saturday, March 14, 2015, Herald and News
PORTION, from page 13
Health & Wellness
Personalize your plate
Vegetables are another story. Adults should be eating four or five servings of vegetables a day, Lehman said, about 1/4 cup of vegetables per serving. For fresh leafy greens, such as lettuce or spinach, however, you should double that portion size to fill a serving, she said. It’s with vegetables that the My Plate model makes the most sense, Lehman said — it’s easy to visualize half of your plate, which is the suggested amount for vegetables. “We just don’t get enough vegetables as Americans,” she said.
❯❯ Be sneaky To help sneak more vegetables into your diet, Lehman suggests adding them to your favorite recipes, such as macaroni and cheese or adding pureed cauliflower to your mashed potatoes, which doesn’t change the flavor but adds extra nutrients. “Any way that you can add vegetables is good,” she said. Vegetables are low in calories, but high in nutrients — you really can’t eat too much, she said. If you’re missing servings of fruit, vegetables, and grains in your diet, you’re missing out on vital nutrients, Lehman said. “All of these things play a part in our health,” she said. Fruit, vegetables, and grains are good sources of fiber, which USDA graphic
Choose the deLite® Pizza A HEALTHY ALTERNATIVE!
$
2
00 off ANY
deLite Pizza!
The Hawaiian deLite®
Saturated Fat (g)
Cholesterol (mg)
Sodium (mg)
134 85
294 179
102 72
11.4 8
6.3 4.5
35.9 27.5
691.1 0.5 323.5 17.3
Dietary Fiber (g)
Total Fat (g)
Hawaiian (Original) Hawaiian (deLite)
Calories from Fat
INFORMATION*
Calories
nutrition
Serving Size (g)
ONLY 179 CALORIES PER SERVING!
3140 South 6th Street 541-882-8000
2583 Campus Drive 541-851-9000
Expires March 31, 2015 • Must present ad • Cannot combine offers. * See www.PapaMurphys.com for complete nutrition information.
studies have shown that if your diet is low on or missing, can be tied to cancer, for example, she said. A balanced diet lowers your risk for diabetes, and helps keep your body healthy overall, she added. “Diets that are high in fruits and vegetables support a healthy weight,” Lehman said. When buying fresh fruits and vegetables, look for in-season produce, which will have the highest nutrient levels, as well as more flavor. See PORTION, page 15
If you’re missing servings of fruit, vegetables, and grains in your diet, you’re missing out on vital nutrients.
Health & Wellness
Saturday, March 14, 2015, Herald and News PORTION, from page 14 Frozen produce is a good option if you’re craving something that is out of season. Buying seasonal produce also can help support the local economy if you’re buying from local farmers or at a farmers market, she added. When it comes to protein, like meat, “really all we need is two or three ounces three times a day,” Lehman said. That would equal a piece of meat about the size of your palm or a deck of cards, she said. “The challenge with meat is that certain types have a lot of saturated fat,” she said. Instead, Lehman recommends choosing fish, prepared without frying it, chicken without the skin, or lean cuts of beef or pork. “It really comes down to portion size,” she said, returning again to the My Plate model. About one-fourth of your plate should consist of proteins. naverypage@heraldandnews.com
USDA graphic
15
16
Saturday, March 14, 2015, Herald and News
Health & Wellness
PORK, RINDS
& ARE NOT A CIGAR ETTES
HEALTH PLAN Don’t leave your health to chance. Take advantage of our ongoing series of seminars, support groups, and educational and community events designed to help educate and empower you to take control of your health.
To find out more go to SkyLakes.org and click on the Classes & Events button.