Wednesday, January 29, 2020 The Nugget Newspaper, Sisters, Oregon
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focus on health Level 5 CrossFit
NEW YEAR! NEW YOU! Don’t be intimidated — we can work with ANY fitness level.
We can create a program tailored for you and your fitness level, all at a pace that works for you!
Celebrating over 7 Years in Sisters!
• World-class coaching & programming! • Nutrition coaching programs & services
• New this year! 90-day transformation nsformation challenges! • 32 cardio machines & 6,0000 sq.. ft. • CrossFit & Weightlifting classes assees • FREE Yoga & open gym classes sses • Sisters’ first and only InBody Composition Scanner ner Central Oregon’s first and only • Weight-loss programs 24 hour • Sauna and shower CrossFit • Sisters’ largest free weight and cardio floor! Gym!
CALL 541-699-7800 7800000 O OR R EMAIL COACH@LEVEL5FIT.COM www.level5fit.com Located in Ray’s Shopping Center
inside...
• Emotional and mental wellness in kids: Should I be concerned? pg. 16-17 • Mediterranean diet offers health benefits pg. 18 • Weight-loss reality pg. 20
Seven years ago Ryan Hudson moved from providing fitness classes in his garage to opening Level 5 CrossFit center at 625 N. Arrowleaf Trail #110 — just a few doors up from Ray’s Food Place. Hudson, a world-class coach, now has over 200 clients who come to Level 5 to reach, maintain and exceed their goals to fitness. He works with each of his class members to develop a complete health plan that is tailored for them and challenges them every visit. He is constantly roving through the entire area, calling out the next steps, giving group instructions and individual encouragement and assistance. Level 5 CrossFit is open 24 hours a day to members and has classes starting at 5 a.m.
Go to www.crossfitsisters.com to view the event calendar, daily/weekly schedules, pricing sheet and more. Be sure to like and follow www. facebook.com/level5crossfit/ for updates and news.
Shibui Spa at FivePine Folks in Sisters know that massage and spa treatments are more than an indulgence — they are a critical part of a holistic approach to health and wellness. Now, make no mistake — you will feel indulged on your retreat from the world at Shibui Spa, and that is a very good thing. Replenish your body with massage, bring forth a glowing complexion with a customized facial or rejuvenate your senses with an Ayurvedic Shirodhara treatment. Come join Shibui for Therapeutic Thursdays: When you schedule a Shibui Luxury Package (both a 60-minute Classic Swedish Massage and a 60-minute Customized Facial) you will receive a $40 discount ($20 discount on each service). All of the treatments at Shibui Spa will not
only make you feel good, they’ll help you be fitter and healthier inside and out — ready to fully enjoy all of the pleasures that Sisters Country has to offer.
Winter Wellness Wednesdays Local’s Special! All Swedish Massages and Customized Facials are only $90! (Reg. $125/$130 each) Mention this special to receive your discount.
Call 541-549-6164
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Wednesday, January 29, 2020 The Nugget Newspaper, Sisters, Oregon
Of a certain
AGE Sue Stafford Columnist
Aging gracefully... Recent disconcerting non-lifethreatening health issues are proving frustrating, irritating, and a little limiting of my normal routine. On a scale of 1-10, however, they are maybe a 1.5. They are evident enough, though, to cause me to re-examine my goal of “aging gracefully” and what that really means. Several years ago, graceful aging meant I didn’t get upset with additional birthdays or hide my age. I’m 75 and glad to still be here and functioning, if not quite as smoothly. Aging gracefully simply meant I wasn’t going to fight the inevitable — saggy skin, wrinkles, thinning hair, or a few “senior moments” when I can’t recall a name or… or… what was I going to say? With the onset of some age-related
physical limitations or changes, I definitely need to broaden my concept of aging gracefully. With my usual determination, I am assessing where I am in my life and where I want to be. At heart, I am a perennial student, so it is no surprise I have been educating myself on the entire field of aging since my days of working with seniors in Seattle and after moving to Sisters. My five years as the Transitions coordinator at Hospice of Redmond were invaluable in providing me with firsthand experience of what aging means on all fronts. It is one thing to experience it from the outside, quite another to find myself smack in the middle of my last act. I have choices to make. I can try to deny, disregard, or downplay my changing abilities (not a wise choice). On the other hand, I can practice what I have preached to former clients and put into practice all those things I know on an intellectual level make for “successful” or “graceful” aging. My regimen may not be the same as yours, but there are some scientifically proven practices that are beneficial for all of us. The primary building blocks for successful aging include staying active (mentally and physically), eating a healthy diet, getting appropriate sleep (not too little or too much), reducing or releasing stress, and finding a sense of purpose. Living by myself, I find it too easy to get lazy about healthy eating. After years
of preparing meals for the family, I derive little pleasure from meal prep, which leads to grazing and not getting enough essential nutrients. That is No. 1 on my list of improvements to make. My writing keeps me mentally active and a dog needing three walks a day helps keep me moving. I could do other things as well. With no longer keeping regular working hours, I have turned from an early bird into a night owl, opting to watch late-night TV to end my day with a little humor. I try going to bed earlier, but sleep eludes me at 10 p.m. Another practice to add to my list. I have always believed, and do so now even more, that a big part of aging gracefully has to do with my attitude (which is negatively impacted by unhealthy habits) about my life. I desire to enjoy whatever time is left. I am much more interested in quality rather than quantity of life. My doctor has me chasing blood pressure numbers, trying medications with all kinds of unpleasant side effects which limit my activities due to disequilibrium and tiredness. We will be having a conversation very soon. Along the way, I have picked up sage — and some funny — advice from wise elders and I offer it here. Take what fits but do at least consider all of it. • It is never too late to try something new and, while you’re at it,
why settle for just one thing. • Ask for help when needed and graciously accept it when offered. • Do what you want to do. Don’t worry what others think – they’re not thinking about you. • Cultivate younger friends. Sooner or later yours will all die off. • Keep or develop a sense of humor. Laughter truly is the best medicine. • Be adaptable, flexible. If you can bend, you won’t break. • Stay or get involved. It’s been scientifically proven that volunteers are healthier and spend less time in hospitals. Share your gifts of time, talent, and treasure. • Stay curious — about yourself, other people, and the world around you. • Look forward — to people you want to meet, things you want to do, and things you want to learn. • You may no longer be employed, and your family may be grown, but that doesn’t mean your life is over. What are you passionate about? What does your community or the world need? What are you good at? • Good relationships keep us happier and healthier. Nurture the ones you have and grow new ones. Find and connect with people. • Don’t isolate. We tend to equate living alone with independence. But when that independence results in loneliness, research has shown that loneliness gives rise to physical and
Therapeutic Associates
HELPING PATIENTS GET MOVING!
Physical Therapy • Aquatic Therapy Post-Surgical • Sports-Specific Training Strengthening & Conditioning Strengthe
541-549-3574 2022 Desperado Trail, Ste 201 at Sisters Athletic Club www.therapeuticassociates.com/Sisters
For years, Therapeutic Associates has been keeping the active folks in Sisters active, despite the inevitable aches, pains and injuries of the Central Oregon lifestyle. Their unique step-down program allows patients to continue their rehab at Sisters Athletic Club after they’ve completed formal physical therapy. Aquatherapy is also available through the SAC pool — a great way to recover. Therapeutic Associates can also help with long-term mobility issues. You can schedule an assessment and learn how to move better, avoid injury and perform better in your activities. Therapeutic Associates also offers a free injury screening to Sisters Athletic Club members. Matt Kirchoff of Therapeutic Associates and Andrew Loscutoff of SAC will offer a foam rolling class in February. All of their work and all of their classes have one goal in mind: helping people in Sisters live the way they want to live in an environment that richly rewards an active, outdoor lifestyle.
All American Hearing People have three basic questions when they come to All American Hearing: 1. Do I have hearing loss? 2. Will hearing aids help? and 3. How much do hearing aids cost? A full evaluation at All American Hearing’s office provides an answer to all three. An audiometric test will evaluate the state of your hearing, and they’ll program hearing aids to see what helps. And when it comes to cost, American Hearing has hearing aids for literally any budget. Lanie Tandy explains that she evaluates patients’ lifestyles and their hearing needs, then works with them to choose a hearing aid that best fits all the criteria. She loves to get to know people and help them tailor hearing aid services to their specific needs and budget considerations. Hearing is vital to well-being. All American Hearing offers a path to ensuring that you maintain or restore the most optimal level of hearing you can achieve.
Wednesday, January 29, 2020 The Nugget Newspaper, Sisters, Oregon
cognitive decline and can present a bigger health risk than obesity or smoking. I’m no Pollyanna. I will acknowledge that aging is accompanied by sometimes difficult challenges. Bodily aches and pains become more prevalent. Stamina decreases. Eyes dim and hearing can be a challenge. Medications may be required and visits to the doctor may become more frequent. There are also losses that accompany aging. Friends and family move on, move away, or die. Abilities I have always had may diminish or disappear. I may be living on reduced financial resources. Some of my dreams may no longer be feasible. Despite these losses and challenges, life is good. As long as I am on this side of the grass, I will live with a grateful heart, a curious mind, a twinkling eye, and a chuckle waiting to come forth. I will live this one sweet life to the fullest and give thanks for each day’s dawning. It is proven that the longer you live, the longer you live. If you are currently 65, you’ll likely live to 84. If you’re 84, you’ll probably see 92. If you’re 92, you’ve already beaten the odds. The number of elders is growing as 10,000 people will turn 75 every day for the next 16 years. We are not alone!
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Are you your body’s own worst enemy? By Nicky Snazel Correspondent
If we neglect our bodies, misuse them, or otherwise fail to treat them with proper respect, they have an effective means of expressing their dissatisfaction. We feel pain – in our joints, in our muscles, in our backs; pretty much any place where there exists a nerve that can fire off an urgent distress signal to the brain. And as we age, those distress signals seem to become more frequent, with the simplest of movements, such as bending over to pick up a fallen object, creating anguish and instant regret. “Unfortunately, pain and aging are facts of life,” says Nicky Snazell (www.painreliefclinic.co.uk), a physiotherapist, expert in pain management, and author of “The 4 Keys to Health” and other books. “The good news is that, ultimately, our quality of life doesn’t have to be ruled by age and pain themselves, no matter what we might think. Instead, our quality of life is determined by how we handle age and pain.” In many ways, we’re our bodies’ own worst enemies. But Snazell says those who want to treat their bodies the right way can accomplish that by making changes in four key areas: • Mindset. Your mindset affects all aspects of your health, Snazell says.
“Without a positive, long-term commitment to health, you will not eat and drink well, you will not get regular and adequate exercise, and you will not be able to control your stress,” she says. “Without first getting your head in the right place, how can you expect to make all of these changes to your life?” • Nutrition and hydration. “It’s no secret that most of us don’t have the best diets,” Snazell says. “We eat too much of the food that enhances pain,” she says, “and too little that reduces pain.” “Our ancient ancestors had the right idea,” she says. “They ate fresh meat, berries, roots, and fruit and vegetables high in antioxidants, and they had no processed foods. Perhaps more surprising,” Snazell says, “is that many people also aren’t properly hydrated.” “Water is necessary for mental agility, the immune system, healing, cleansing, and detoxing,” she says, “so it is definitely not something we should ignore.” • Fitness. Televisions, computers and smartphones helped turn us into a sedentary society self-imprisoned on our sofas. “The lack of physical activity causes emotional and physiological imbalances,” Snazell says. “Improving your fitness changes your chemistry, acts as a powerful antidepressant, promotes mental clarity, and
reduces the likelihood of cancer.” Being disciplined about getting exercise is your key to longevity, she says, so exercise regularly and effectively. Running, for example, helps you lose dangerous belly fat that causes inflammation and aids stress. If running proves too difficult or isn’t your thing, there are plenty of other aerobic exercises, such as golf, walking, swimming, rowing and crosscountry skiing, among others. • Lifestyle. “If you want to start changing your lifestyle right now to improve your mental and physical health, there are several small, simple things you can do to get headed in the right direction,” Snazell says. Here are just some of them: Get a regular massage; meditate daily; set purposeful goals; do something nice for a stranger; watch less TV; study something every day; spend time with inspiring and funny people; sing in the shower. “As we age, we need to put even more care into our diet, our exercise, and our workload,” Snazell says. “It sounds simple, but many of us fail to even acknowledge that we have to change the way we use our bodies as we get older. “We need to remember that so much of this is a choice. We have the power to change ourselves by transforming the way we think, what we eat, how we move, and what kind of lifestyle we choose to lead.”
Proudly Serving the Sisters Community with Urgent Care and Occupational Medicine Services
$15 OFF a Sports Physical (Offer good through 1/31/20)
Call Deb for a FREE Occupational Medicine Services Consultation Open every day including weekends.
Your Care Your Care is your choice for same-day, walk-in medical care for family and business. Your Care has been proudly serving the Sisters community since 2013. During that time, their services have expanded to meet the ever-changing and expanding medical needs of their patients. Your Care treats both urgent and non-urgent matters. The medical team can help today if you are not feeling well, have an injury, or need a DOT, FAA or sports physical. Anyone who sustains an injury can expect Your Care to work with them from injury to full release back to work. Navigating both preventative and post-injury employee health can be overwhelming. Your Care’s Occupational Health team can provide customized services that are best suited for your business. Your Care manages everything from employment physicals, to Hep B series management and flu shot clinics, to OSHA respirator questionnaires and more. Not sure if Your Care has the service to meet your medical need? Give Your Care a call and they will most likely be able to make it happen. Their goal is to keep the community healthy and working.
541-548-2899 | YourCareMedical.com
3818 SW 21st Pl. Hwy. 126 to Redmond, two turns and you’re there! (Near fairgrounds)
WALK-IN • URGENT CARE • OCCUPATIONAL MEDICINE • X-RAY
Looking for a healthier meat to substitute in most recipes?
We have heart-healthy Alpaca Meat! Low in fat and one of the lowest in cholesterol of any meat, high in protein and iron, no gamey taste! • Plain ground, Italian, and chorizo alpaca meat • Alpaca summer sausage, pepperoni • Alpaca Steaks- tenderoin, strip, backstrap For more information, www.alpacacountryestates.com. Call to order for pickup, 541-504-4226.
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Wednesday, January 29, 2020 The Nugget Newspaper, Sisters, Oregon
Emotional and mental wellness in kids: Should I be concerned? By Charlie Kanzig Correspondent
As a long-time (now retired) school counselor I was often asked by parents: “Is this normal?” “Should I be worried?” In answer, I would often run through a basic checklist of what they were experiencing with their child to see if any notable “red flags” were waving. With anxiety and depression being reported among young people at a higher rate than ever, it is very important to help parents understand what to look for when it comes to their children’s emotional/mental/behavioral health. Mental health concerns in children tend to make parents feel scared and helpless. Let’s face it, a broken arm or a case of acne is much more easy to diagnose and treat than a mood disorder or attention deficit disorder. Common mental health disorders in youth can include, but are not limited to: anxiety disorders, attention deficit/hyperactivity disorder (ADHD), autism spectrum disorder (ASD), eating disorders, mood disorders (e.g. depression or bipolar disorder), and even schizophrenia.
Warning signs for these and other issues may include: • Noticeable drop in school performance. • Mood swings that persist over time and affect relationships. • Ongoing agitation and combativeness. • Difficulty concentrating and/or inability to sit still. • Acts or thoughts of self-harm, including cutting, suicidal comments/thoughts. • Significant weight loss or gain. • Sleeping issues — too much or too little. • Withdrawal from friends and family. • No longer involved in activities such as sports, youth group, or co-curriculars. • Extreme levels of risky behavior. • Use of marijuana, alcohol, or other drugs (which can exacerbate other conditions).
Many young people might exhibit one or more of these warning signs for short periods of time. It’s when the issue persists and the young person is struggling to perform routine tasks (school, physical fitness, family time, social situations) that parents should definitely intervene. The first step for parents is checking in with your child to see if they can communicate how they are feeling and how they perceive they are doing. Kids don’t understand what’s normal or not, but they can tell you some basic facts: “I am not sleeping well.” “My stomach hurts all the time when I am at school around other people. “I feel sad all the time.” “I keep getting in trouble at school for being out of my seat.” “My mind wanders all the time.” Assure your child that it’s your job as a parent to make sure they are as healthy and well as possible and that you are going to support them. Kids who are struggling often behave in ways that result in negative consequences which then can make relationships between them and their parents challenging. Next steps for parents can be to check in with others who observe your children on a regular basis, including teachers, school counselors, and coaches. See if they have any
concerns or have noticed changes, (e.g. poor attendance, lack of participation in class, lack of focus, disruptive behavior, sleepiness, low grades). If concerns rise to the point of needing outside help, school counselors may be able to help make a referral to a professional, which might be the student’s pediatrician. Some conditions are truly medical in nature, so it makes sense to get an examination from a medical practitioner. Based on the results, the doctor may recommend other resources, including referrals to a counselor, psychologist or psychiatrist. These specialists can provide feedback and care to help the student through identifying root causes, teaching coping skills and, in some cases, prescribing and monitoring medication. It is a serious decision to have a young person begin on medication for emotional/mental health. Parents are encouraged to get comprehensive information about the drug, its potential side effects, and planned duration of its use. Sometimes young people wind up “self-medicating.” A teenager with anxiety might get introduced to pot and discover it takes the edge off, and before long they are a daily user. If parents believe their child is using marijuana or other drugs, but aren’t sure, drug testing kits are available
High Lakes Health Care
Walk-In & Same-Day Appointments
541-549-9609 | 354 W. Adams Ave., Sisters Monday-Friday, 8 a.m. to 5 p.m., Closed for lunch from Noon to 1 p.m. daily Lab Hours by Appt., Monday 8 a.m. to Noon
highlakeshealthcare.com/locations/sisters
High Lakes Health Care is dedicated to providing people in Sisters quality care when they need it. With new renovations at the clinic at 354 W. Adams Ave., and a full dedicated staff, they are able to offer walk-in care and same-day appointments. Their board-certified family doctors provide primary care and urgent care to patients of all ages in Sisters. High Lakes Health Care is focused on providing comprehensive patient-centered, primary care. Doctors Kevin and Eden Miller and David Kirkpatrick, PA-C, take the time to listen and get to know you, your medical history, and your health goals moving forward. The primary care physicians develop a personalized treatment plan specifically
tailored to your needs and goals. Whether the issue is minor or major, acute, or chronic, High Lakes Health Care takes your health concerns seriously. With a commitment to accessible services when you need them, High Lakes Health Care puts patients first.
Advantage Dental Since she moved here in October, Dr. Kaitlyn Traynor has been serving patients in Sisters at Advantage Dental. Advantage Dental serves people of all ages in the Sisters community — from the very young to the elderly. Dr. Traynor sees about 20 of those patients each day, covering all aspects of dental work, including bridges, fillings and dentures. They have a full-time hygienist to conduct cleanings. Dr. Traynor’s approach to her practice is to listen to her patients to really ascertain their needs and to treat each patient individually. For her, dental practice is about much more than technical skills. She is a strong believer in education and preventative measures that the patient can undertake to promote their own health. Dr. Traynor brings broad experience to her Sisters practice, having seen a variety of oral pathologies and poor oral health — which helps her to be a well-rounded dentist who can solve problems and help prevent them from developing in the first place.
Wednesday, January 29, 2020 The Nugget Newspaper, Sisters, Oregon
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COHC plan addresses health in Central Oregon
IS
at your l o c a l pharmacy store or even online. While students will protest about being tested (“You don’t trust me!”) parents can respond with “I love you too much to not check if you are using any drugs. We need to get a baseline on what is going on with you. We will also be having you see your doctor.” Regardless of our society’s continual movement toward the legalization and acceptance of marijuana, research is undeniably clear that it is not safe for teenagers to use the stuff, especially on a regular basis. Of course the same goes for alcohol and other drugs. It can be very challenging to try to “go it alone,” which, sadly, happens frequently due to the perceived stigma of having a family member with “mental issues.” Counseling can assist parents in
learning the most effective ways to communicate with their kids and respond to their needs. Make sure that the school nurse, counselor, and others are aware of your child’s diagnosis so they can be part of the support plan. If parents discover their child is dealing with a diagnosed mentalhealth issue, they may find great wisdom and support from counseling for themselves, as well as in support groups for parents. One such support group with a chapter in Bend is NAMI (National Alliance on Mental Health), www.namicentraloregon.org. Resources in Sisters include access to Deschutes County Behavioral Health (541-322-7500) and a number of local therapists including licensed professional counselors, masters of social work, psychologists and psychiatrists.
The Central Oregon Health Council (COHC) has announced the release of the 2020-2023 Regional Health Improvement Plan (RHIP). This plan provides a strategy for making Central Oregon a healthier place to live, play, and thrive. “There has never been such an inclusive and focused plan in our region for positively affecting the health of all Central Oregonians,” said Elaine KnobbsSeasholtz, Director of Strategy and Development for Mosaic Medical, and active member of the RHIP Steering Committee. The RHIP was written and reviewed by over 75 regional subject-matter experts in health, housing, government, policy, education, transportation, health equity and more. This in-depth report highlights actionable ways to impact broad issues, including preventable diseases, adverse childhood experiences (ACEs), poverty, housing, behavioral health, substance and alcohol misuse. This is the third time Central Oregon has submitted a four-year plan to the Oregon Health Authority since the first RHIP made a quiet debut in 2012. The RHIP spans Crook, Deschutes, Jefferson, and
northern Klamath counties, and the Confederated Tribes of Warm Springs. Wi t h t h e p a r t n e r s h i p o f PacificSource Community Solutions, the Coordinated Care Organization for Medicaid in Central Oregon, the COHC is able to provide $10 million over the next four years to fund activities associated with the RHIP through grants. As of this month, over $20 million has been awarded throughout the region since 2016. Grant award decisions are left to the COHC’s almost 200 volunteers, whose job is turning the RHIP into a reality by partnering with local organizations, working on systems changes, and making careful investments. The first grant applications will be available later this year. The Central Oregon Health Council works to improve healthcare while both lowering the cost and raising patient and provider satisfaction. They do this for the nearly 50,000 Central Oregon residents who receive Medicaid/Oregon Health Plan benefits. Beyond this, they provide leadership to improve overall community and whole-population health improvements. Visit www.cohealthcouncil.org for more information.
The Center Sisters’ active lifestyle is healthful and exciting — but it can sometimes lead to injury. The goal of The Center’s Dr. Timothy Bollom is to take care of those injuries efficiently and effectively so you can get back on the trail or on the skis or on the pickleball court as soon as possible. Dr. Bollom is available in Sisters at the St. Charles Family Health Clinic one Wednesday per month in winter and every three weeks in other seasons. He sees patients from a variety of primary care doctors and can refer patients directly to Sisters-based physical therapists. In-office procedures like injections, bracing and X-rays can be handled right here, without requiring a drive into Bend. In fact, 90 percent of a patient’s needs can be met in Sisters. The Sisters clinic also serves to screen patients so that they can most efficiently take their next steps in care.
HO L ISTIC M EN TA L -HEA LTH SO L U TIO N S F O R THE W HO L E FA M ILY
RESTART PROGRAM — Starts January 29 — ✓ Whole Food Challenge ✓ Sugar Detoxification ✓ General nutrition tools to improve digestion, blood sugar, weight & hormones
Molly Zarnick, FNTP 541-719-8863
molly@wholisticnaturalhealth.com
www.wholisticnaturalhealth.com
• Functional medicine approach • Most insurance plans accepted • Low-cost monthly memberships Audry • Counseling & medication Van Houweling management PMHNP-BC
Call to set up an appointment,
541-595-8337
www.shesoarspsych.com
102 E. Main Ave., Ste. 300A, Sisters
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Wednesday, January 29, 2020 The Nugget Newspaper, Sisters, Oregon
Mediterranean diet offers health benefits By Jodi Schneider Correspondent
After overindulging in too many rich foods, many of us enter January feeling tired, depressed and a few pounds heavier. This year make your health a top priority. Make time for exercise, self-care and cooking healthy meals. It’s an opportunity to recommit to your health and well-being. If you want to eat better this year, determine how you plan to do so with smaller and sustainable New Year’s goals. For example, you could eat at least two fruits a day, or limit soda intake to only one can a day, or meal prep each week. These smalls goals are easier to stick with and can help you eat better and improve health overall. Every day that you eat healthily you’re improving your health and well-being. So, if getting healthy is one of your top New Year’s goals, it may be time to re-think your eating habits. While fad diets will come and go, there are a few healthy eating plans that can help get you on the right track. Plant-based diets can help reduce the risk of heart disease, type 2 diabetes, cancer and obesity. Even if you haven’t been able to dive into a full meat makeover, start by simply “plantifying” your favorite dishes. The Mediterranean diet focuses
on plant-based foods — fruits, vegetables, and grains — to fill the bulk of your nutritional needs. Add salads, steamed or grilled vegetables, freshcut fruit and a handful of nuts to your daily diet in place of fried or sugary snacks and side dishes. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean diet, as is seafood. In contrast, red meat is eaten only occasionally. Healthy fats are a mainstay of this diet. Use olive oil as the main source of dietary fat, alongside olives, avocados, and avocado oil. They’re eaten instead of less-healthy fats, such as saturated and trans fats, which contribute to heart disease. This lifestyle could help lower cholesterol, blood pressure, and the risk of heart disease, and decrease the risk of other diseases such as cancer and Alzheimer’s. The Mediterranean diet is one of the healthy eating plans recommended by the Dietary Guidelines for Americans to promote health and prevent chronic disease. Interest in the Mediterranean diet began in the 1960s with the observation that coronary heart disease caused fewer deaths in Mediterranean countries, such as Greece and Italy, than in the U.S. and northern Europe. Subsequent studies found that the Mediterranean diet is associated with reduced risk factors for cardiovascular
disease. The diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. It’s difficult to give the exact nutritional information on the Mediterranean diet. There is no single Mediterranean diet, since a variety of cultures and regions are involved. Remember to stay hydrated this year by drinking water. It can also help to stave off hunger and prevent symptoms of dehydration, including fatigue and dizziness. While there’s no definitive evidence that eight glasses of water each day is a “magic” number to aim for (and water-rich fruits and veggies, along with tea, coffee and milk, all count toward fluid needs), it’s certainly a reasonable goal.
Slow Cooker Basque Chicken Stew Close to the coastal border between Northern Spain and Southern France, the people of the Basque region have a deep affection for chicken stewed in a vibrant tomato-pepper sauce. Briny green olives stuffed with Spain’s pimiento peppers root the dish even further. 2 pounds skinless, boneless chicken thighs, trimmed and cut into 2-inch pieces 1 1/2 pounds red potatoes, cut into 1/2-inch-wide wedges 1 large onion, thinly sliced 1 large red bell pepper, sliced 1 (28 ounce) can diced tomatoes, drained
1 cup low-sodium chicken broth 4 cloves garlic, minced 2 teaspoons chopped fresh thyme 1/2 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon crushed dried savory 1/2 cup small pimiento-stuffed olives
Combine chicken, potatoes, onion and bell pepper in a 5- to 6-quart slow-cooker. Stir in tomatoes, broth, garlic, thyme, salt, pepper and savory. Cover and cook on High for 4 hours or on Low for 8 hours. Stir in olives before serving.
Prevent Diabetes Central Oregon Diabetes is one of the most significant health issues facing Americans in 2020. Fortunately, there are things you can do to stave off the onset of Type 2 diabetes – including joining the Prevent Diabetes Central Oregon Weigh-In Sisters 2020 program offered through Deschutes County Health Services. Studies have shown that changes in diet and lifestyle can have a stronger effect than drugs in preventing pre-diabetics from developing the fullblown disease. Type 2 diabetes is a serious condition that can lead to health issues such as heart attack; stroke; blindness; kidney failure; or loss of toes, feet, or legs.
“You’re in the right hands”
For all your Physical Therapy and Massage needs
541-549-3534 325 N. Locust St., Sisters
greenridgept.com
In a class held each Thursday from noon to 1 p.m. at Sisters Library, Kylie Loving will help you learn how to eat healthy, become more active, lose weight and prevent the onset of disease — all while enhancing the quality of your life. Loving notes that evening classes may be added if there is sufficient interest.
Green Ridge Physical Therapy You’re part of the family when you are at Green Ridge Physical Therapy. Recover from injury or improve your performance in a relaxed, pleasant environment with therapists who are caring people as well as accomplished professionals. At Green Ridge, you will get a full, one-hour appointment with a licensed practitioner. All of Green Ridge’s physical therapists have doctorate degrees and are well versed in cutting edge techniques such as counterstrain. Counterstrain is a gentle, passive, hands-on technique that is able to treat pain in a wide variety of injuries and chronic issues. Green Ridge PT Marie Risenmay employs a metaphor to describe the technique: The body is full
of rivers; when they are “dammed up” a person experiences dysfunction and pain. Working with the fascia, counterstrain “opens the dams,” restoring function of the internal aspects of the body followed by motor control learning and movement restoration.
Wednesday, January 29, 2020 The Nugget Newspaper, Sisters, Oregon
Oral health is key to overall well-being By Jim Cornelius Editor in Chief
Everybody wants a nice smile and clean teeth. But there’s a great deal more than that at stake in the health of your mouth. Local dentists point out that what is going on in our mouth impacts our overall health and well-being. Studies are increasingly showing connections between oral health and serious health concerns. And what is going on in the rest of our body can also be reflected in our oral health. “Your oral cavity is the gateway to the rest of your body,” said Amy Remick, office manager at Gilmore Dental. “There are no fences in your body.” Dr. Denise Hicks of Central Oregon Dental Esthetics notes that inflammation in the mouth is linked to cardiovascular disease, arthritis and possibly even Alzheimer’s disease. “Getting that (the mouth) healthy helps with everything else,” she said. Discoloration in the gums, pain, swelling, a bad taste in the mouth and bleeding are all signs of compromised oral health and need attention from a dentist. Dr. Trevor Frideres of Sisters Dental told The Nugget that the body can
become “preoccupied” with fighting small infections in the mouth, compromising the immune system and the possibility that bacteria from the mouth can enter the bloodstream. He notes that science points to the possibility that people with periodontal disease (an infection of the tissues that hold your teeth in place) have higher incidences of the kinds of systemic problems cited above. The connection between oral health and well-being starts in the womb, Dr. Frideres notes. Mothers with periodontal disease tend to have higher rates of low birth-weight and/ or pre-term babies. The oral health of children is set quite early, too, Dr. Frideres says. From birth to age two, “children pick up bacteria from whoever they are around most,” he told The Nugget.
Good bacteria, bad bacteria, inert bacteria – it’s all set right there at the beginning. “That’s what you’re going to have for the rest of your life,” Dr. Frideres said. That puts a premium on good oral health for parents, grandparents and caregivers, because it’s not just their own health at stake, but also that of a child. Dr. Kaitlyn Traynor of Advantage Dental in Sisters notes that the equation operates in the other direction, too. Sometimes conditions as serious as HIV infection and hepatitis can be detected through the condition of a person’s mouth before they are otherwise diagnosed. And people with chronic conditions may need to pay extra attention to their oral health. “Patients who have Type 2 diabetes or who are on a bunch of different medications — that can affect their oral health,” she said. Maintaining good oral health is relatively straightforward. Regular checkups and cleaning are critical, as is good dental hygiene at home — brushing and flossing. Taking time and paying attention to oral hygiene and health is important: There’s more at stake than your smile.
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Meditation offers benefits for well-being By Kema Clark | Correspondent Meditation. It works. Many people practice meditation and know that it improves their lives mentally and physically. But a lot more people have never tried it and don’t understand how it can help them. It won’t cost you a lot of money, you can try it on your own time, and you don’t need to be part of group. When you discover it makes you feel happier, decreases your stress, and helps you relax, you will know it was time well spent. Start simple. You don’t have to go to a class. You don’t have to have an instructor in front of you. You can try it in your backyard, living room, or your car or truck. Meditation can help you move all that worry and stress out of your mind and bring in the good thoughts that calm you and decrease your anxiety. See MEDITATION on page 21
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Central Oregon Dental Esthetics Newly open in Redmond, Central Oregon Dental Esthetics is taking patients for general family dentistry for people of all ages. Dental health is crucial to overall well-being, yet going to the dentist is something a lot of us avoid. Dr. Denise Hicks hails from Sisters and has long experience working with patients here who appreciate her focus on creating a welcoming, relaxing environment for what can be an anxiety-producing experience. For those whose anxiety is acute, in-office sedation is available, easing the process completely. Central Oregon Dental Esthetics uses the most up-to-date software and imaging systems to make dental work go as quickly and efficiently as possible. From cleanings and checkups to cosmetic procedures, Central Oregon Dental Esthetics offers topquality services and progressive care that make it easy to take care of this vital aspect of your health.
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Wednesday, January 29, 2020 The Nugget Newspaper, Sisters, Oregon
Fit For
Sisters Andrew Loscutoff Columnist
Weight-loss reality It’s January, and surely a few reading this have made a declaration of healthful eating as an effort to reduce one’s waist size, improve health, and feel good. Commonly, these efforts are made when a tremendous amount of motivation is harnessed after a long holiday of indulgent pleasure-seeking. Things often play out like this: We scroll the Internet haphazardly searching “weight-loss diet,” then follow the gospel of quick weightloss gurus. This strategy shelves common sense, because in this brave new world we are taught that we can
have things faster and better with a few “hacks.” These hack jobs are a house of cards that blow over when the winds pick up and take away the relentless initial motivation. This is a false foundation for hope and change. Here are a few tips from the perspective of a professional who witnesses every year cycles of diet, ups and downs, no-this/no-that, and the constant struggles that follow. Slow and steady wins the race. We don’t gain 20 to 30 pounds of extra fat over eight weeks; the body slowly accumulates over time. An indulgence of 200 to 300 extra calories a few times per week over the course of a year will increase your weight around 11 pounds. That’s 52 weeks. Often, diets make a proclamation of dropping this amount the first month. Most nutrition experts agree that a one to one-and-a-half percent weight loss per week is all that should be done in order to keep the
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to swallow. They enjoy being out with a plate of nachos and a pitcher of beer. An old drinking buddy back in town or the indulgence of a vacation leads to bingeing with old diet habits. If you want to be more healthy and have a slim body, some things have to be let go of for good. This fitness- and health-conscious person cannot live a double life. Now what? Congratulations — you met your goal of a 20-pound weight loss. What’s the next step? Often reaching the goal seems like a means to an end, but what we ought to do is set our sights to the following months to keep craving binges — and addedback pounds — at bay. Meeting a goal is an amazing accomplishment, and it should be recognized, yet the time following can often be devoid of the same passion and motivation which drove us for the past few weeks to months. Consider ways to continue maintenance and establish the core habits that will fortify your new body and mindset. Well wishes go out to all those who are on the path to a fitter and healthier person in the new year. It is hoped that the above can provide someone with a better understanding at how to succeed. There are no quick tips, there are no “hacks” to getting this done for life. If this resonates, share with someone — it might help.
Harmony Tracy, LMT There’s a very good reason so many people from Sisters are willing to drive to Redmond for Harmony Tracy’s massage services: Her work is exceptionally effective. That’s what comes from 15 years of experience and a passion for helping clients. Everybody’s soft tissue responds differently to massage, and even in one person that can vary day to day. One technique or modality doesn’t fit everyone all the time. Harmony is attuned to meeting her clients’ individual needs on any given day, addressing not only the primary issue they are experiencing, but getting at underlying issues as well. Massage can be rigorous or gentle, depending on need, and Harmony’s well-rounded full approach includes providing actions clients can take home with them to enhance the work. Clients trust her, and if need be, she is more than willing to refer them to other providers if that’s what it takes to solve a problem. All that is worth a few minutes of drive-time to Redmond.
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harmony of body chemistry. Once 10 percent weight loss is achieved, it’s thought that a break for maintenance needs to establish this new norm. For example, a 200-pound person can lose two to three pounds per week. Done over 10 weeks, this would give them a 20-pound weight loss. They can then take a break from restriction to calibrate their body into this new weight. Do not restrict. A person eats the things they do for a multitude of reasons — physiological hunger being one of the last on a list of hedonistic and subconscious drives. It’s really hard to walk by an open bowl of M&Ms without sticking a hand into the bowl. This behavior is automatic, and should be noticed. Abstention and restriction are heavy-duty warfare and can’t be done without ravaging effects on the psychosomatic drive. It’s a stressor to constantly say no, and a much better idea for diet success is to be deliberate and very limited in indulgences. This is going to have to be forever. In order to change physically, you have to change your persona into the slim and fit person you want to be. For some, this is a hard pill
Wednesday, January 29, 2020 The Nugget Newspaper, Sisters, Oregon
What is it about essential oils? By Kema Clark Correspondent
What are essential oils? Most definitions describe essential oils as the concentrated extracts of potentially beneficial plants. The terms used in the search to find which essential oils are right for you can be confusing. Finding a licensed aromatherapist or trained therapist should be the first step to make sure you find the right oils to fit your needs. It is important that you use essential oils in a way that will be beneficial to you and not cause negative health risks that you never expected. Distributors of essential oils can be excellent for providing information on the therapeutic use of essential oils. Shibui Spa in Sisters uses dōTERRA essential oils. dōTERRA top trainer from Salt Lake City comes to Shibui several times a year to provide updates to the Shibui therapists. Kendra Littrell, who manages Shibui, said, “During treatments our trained therapists share information on the oils with our clients.” Littrell believes many over-the-counter medicines can be replaced by using essential oils that have a natural benefit to the body. More information can be found on Shibui Spa at www.shibuispa.com or www. facebook.com/shibuispa/. There are several other reputable websites with excellent information on essential oils, including the Mayo Clinic www.mayo clinic.org and John Hopkins www.hopkinsmedicine.org. The Mayo Clinic supports the use of essential oils, including lavender oil to help people with osteoarthritis, dementia, and kidney stones. Lavender also helps to relieve stress. Peppermint seems to boost energy and aid in digestion,
tea tree can be used to help fight infections and improve immunity, and lemon helps with mood improvement and headaches. Aromatherapy is thought to work by stimulating smell receptors in the nose, which then send messages through the nervous system to the limbic system — the part of the brain that controls emotions. Studies have shown that aromatherapy has health benefits, including relief from anxiety and depression, plus improved sleep and quality of life for people with chronic health conditions. Mel Trammel of Sisters has offered classes on essential oils in the past, including an introduction into why they’re useful, how to use them and what different oils are for. Trammell is planning a monthly class on essential oils in the near future. Customers can talk to Karen Post about oils when they come in to Aqua Hot Tubs. Aqua Hot Tubs uses Young Living essential oils (www.youngliving.com). Customers can get specific information from trained representatives to know where oils come from and information on use. Young Living oils are tested to make sure quality is met. Customers can purchase products to try at Aqua Hot Tubs without opening an account at Young Living. Children and elderly need to be very careful in using essential oils and get full information on what not to use. If you search to find information on essential oils, include a date of 2019 or 2020, since data on essential oils is updated continuously. If you’re considering aromatherapy, consult your doctor, a trained aromatherapist or a trained therapist about the possible risks and benefits.
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MEDITATION: Practice boosts overall well-being Continued from page 21
Think of it as a fitness routine for your mind. Start with practicing five minutes every day. Find a quiet place to sit, close your eyes and start breathing in through your nose and out through your mouth. It will help you focus if you do that 8-10 times. Some experts on meditation will say your next steps should be letting thoughts filter through your mind, just flow in and back out. Others will tell you to picture mountains, or a lake, or whatever you love to look at. Concentrate your thoughts on the colors, the sound of wind in the trees. Many of you are thinking “I never have a quiet place to sit! My kids or spouse or friends or relatives are always around and talking.” All you need is five minutes to start with. You can stop in a parking lot on your way home, set your phone alarm for 5 minutes, put your seat back a little, close your eyes and start the steps. A good way to relax and get into meditation is to pick up a book on meditation at Paulina Springs Books (242
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A variety of books can jumpstart the practice. W. Hood Ave., Sisters). “Real Happiness,” by Sharon Salzberg, is the No. 1 book on the verywellmind.com website (https:// www.verywellmind.com/ best-books-on-meditation-4160661) and Paulina Springs Books has it on their shelf waiting for you. Other excellent choices are: “How to Relax,” by Thich Nhat Hanh; “The Mindful Day,” by Laurie J. Cameron; “Rewilding: Meditations, Practices, and Skills for Awakening in Nature,” by Micah Mortali; and “Dear Universe: 200 Mini-Meditations for Instant Manifestations,” by Sarah Prout.
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You can find all of these at Paulina Springs Books, and all carry five-star ratings. According to Prevention. com, meditation can improve mental health, boost your brain, help you deal with pain and more. Visit https:// www.prevention.com/health/ a22679621/health-benefitsof-meditation/ for other information to improve your health. The website “Declutter The Mind” provides some very down-to-earth information for beginners. https:// declutterthemind.com/blog/ how-to-meditate-guidedwalkthrough/. They also have YouTube videos.
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We here at The Nugget want to hear your love story — and share it with our readers... The boy you loved in high school and married years later. The long-distance romance that at long last came together. That special girl who worked at the shop next door. The blind date that was perfect for a happily ever after....
We’ll share these special recollections of love in our Valentine’s Day edition. Submit your love stories to editor@nuggetnews.com. Not a writer? Give us a call at 541-549-9941, and arrange a time to tell your story.