Oregon Healthy Living January 2019

JANUARY 2019 | VOL. 12 — ISSUE 1

FUTSAL FEVER PLUS Sex drive: Is your foot on the brakes?

Fasting regimens Helping Fido fight flab

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Table of Contents

JANUARY 2019 | VOLUME 12 — ISSUE 1

FITNESS

Futsal Fun: Kickin’ it indoors

5

Pudgy Pet? Nutrition tips

8 FOOD

HEALTH

Obesity Disease Bariatric surgery

PETS

COVER STORY

Low Libido Finding ‘normal’

16

When Versus What: Fasting breaks

24

22

NATURAL

Tap It Out: Release negativity

27

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On the cover

The editor’s desk

Mauricio Sanchez of Medford started playing soccer when he was 4 years old. He played soccer at Rogue Community College for two years and hopes to keep going in university. He added futsal to his arsenal of skills, playing for seven years. “I like FUTSAL the pace of the game,” he says.

FEVER “You have to be quick on and off the ball. Mentally, you have to know where you’re going to be five steps ahead.

The start of a new year brings an energy around setting goals and trying new activities. If solo fitness routines soon get boring, there are many opportunities for group sports, including futsal, one of the fastest trending indoor sports. Next month we will have some yummy recipes inspired by the Lunar New Year and some suggestions about how to practice kindness. Meanwhile, here’s wishing you a happy, healthy new year!

JANUARY 2019 | VOL. 12 — ISSUE 1

PLUS

Sex drive: Is your foot on the brakes?

Fasting regimens

Helping Fido fight flab

Photo by Dustin Peters crose@rosebudmedia.com

STAFF EDITOR: Cheryl P. Rose VICE PRESIDENT OF SALES: Gail Whiting DESIGN & PRODUCTION: Paul Bunch, Dustin Peters CONTRIBUTING WRITERS: Aaron Cooper Micah Leigh Sarah Lemon Rebecca Scott Cindy Wilson CONTRIBUTING PHOTOGRAPHER Dustin Peters

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THE DISEASE OF

HEALTH

OBESITY Bariatric surgery an option for high BMI

TEXT BY REBECCA SCOTT

B

ariatric surgery is a metabolic procedure which helps you lose weight and lowers your risk of medical problems associated with obesity, according to experts. While medical professionals agree bariatric surgery is a safe and legitimate treatment for obesity, there are misconceptions about the procedure, what it does and how it helps people.

Treating obesity as a disease

People think obesity is a disease of weight, but it’s actually a disease of excess body fat storage, says Reeger Cortell, a family nurse practitioner and clinical director of Southern Oregon Bariatric Center in Medford. She explains a person affected by obesity stores more body fat than what’s healthy or needed. She says bariatric surgery is successful because it changes the body’s set point for fat mass storage at the hormonal level.

While surgeons perform numerous bariatric surgeries every year, there is wide

misunderstanding about the procedure, according to Dr. Farah Husain, the division chief of bariatric surgery and associate professor at Oregon Health and Science University. “People are scared of bariatric surgery or don’t know what it is,” she explains. To qualify for bariatric surgery, she says people must have a body mass index (BMI) greater than 40, or a BMI higher than 35 with an additional weight-related health problem such as Type 2 diabetes.

About 24 million people in the United States could qualify for bariatric surgery based on their BMI alone, says Cortell. “There’s a

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HEALTH

severe mismatch between those who could benefit from surgery and those who pursue it,” she says. The two main reasons for this, she explains, are a lack of insurance coverage and fear of having surgery. As with any procedure, there are many factors to consider before pursuing bariatric surgery, she says.

The decision to have surgery

Cortell says shame is a significant factor which prevents people from having bariatric surgery because they are too embarrassed to ask for help. “Obesity is often thought of as a character problem and that people should have the willpower to lose weight on their own,” she says. She also believes there’s a lack of understanding about the consequences of obesity.

People don’t realize the physical price they’re paying or the quality of life they’re risking when they are obese, she explains.

Husain agrees. “Bariatric surgery is incorrectly seen as the easy way out,” she says. Obesity requires multidisciplinary care, and treatment isn’t as simple as

restricting calories and exercising more, she explains.

Husain says insurance coverage is another hurdle patients must overcome. “The procedure is still categorized as an elective surgery in most cases,” she says, but notes coverage has improved over the years.

Cortell has seen similar trends in insurance coverage.

“Previously, some providers were reluctant to refer patients for bariatric surgery, but that doesn’t happen too often now,” she says. Medicare covers bariatric surgery, she says, but requires certain criteria, including a BMI of over 35 and one or more diseases associated with obesity. For private insurance, she says it depends if the policy includes bariatric surgery as a covered benefit. “The best way to find out is to call your insurance company and ask,” she says.

Before and after surgery

Cortell says bariatric surgery is different from other procedures because it’s about the ongoing management of the disease of obesity. “There’s no cure for obesity, but it can go into an active remission,” she explains.

“We want people to eat lean and green, protein and produce, and avoid single carbohydrates.”

— Reeger Cortell, a family nurse practitioner and clinical director of Southern Oregon Bariatric Center, Medford

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HEALTH FOUR TYPES OF BARIATRIC SURGERY She says it’s also important for people to maintain a healthy lifestyle after surgery. “We want people to eat lean and green, protein and produce, and avoid single carbohydrates,” she says.

In addition to eating nutritiously, she says people must exercise to maintain their fat mass loss from the surgery.

The first year after surgery is the most intense time, according to Husain. “You’ll visit your provider, a dietician and a psychologist,” she explains. Bariatric surgery also requires a lot of pre-surgery work, she says. “Much of the preparation is about physical and mental wellness and post-surgery support,” she adds. She explains that bariatric surgery patients must work with a nutritionist, counselor, physical therapist and medical provider to prepare for surgery.

A treatment that works

Cortell and Husain agree there needs to be a shift in how society perceives obesity. They also believe it’s important for people to know how bariatric surgery works and how it can change lives. “There’s nothing more powerful to treat obesity than bariatric surgery,” says Cortell.

According to Husain and Cortell, there are four main types of bariatric surgery.  G ASTRIC BYPASS: Surgeons create a small pouch at the top of the stomach. The pouch is the only part of the stomach that receives food, which limits the amount you can eat and drink.  ADJUSTABLE GASTRIC BAND: Surgeons place a band containing an inflatable balloon around the upper part of the stomach. This restricts how much food your stomach holds so you feel full sooner.  SLEEVE GASTRECTOMY: Surgeons separate and remove part of the stomach. The smaller stomach cannot hold as much food and produces less of the appetite-regulating hormone ghrelin, which may lessen your desire to eat.  BILIOPANCREATIC DIVERSION WITH DUODENAL SWITCH: The surgeon removes a large part of the stomach, closes off the middle section of the intestine and attaches the last part directly to the duodenum. Food bypasses most of the small intestine, limiting the absorption of calories and nutrients.

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FITNESS

Get Your Kicks with Futsal

Ramiro Alvarado of Medford played fustal for five years. He likes the smaller court because it requires more technical ability than open-field soccer to win.

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Indoor game for players of all ages TEXT BY AARON COOPER

PHOTOGRAPHY BY DUSTIN PETERS

T

here’s no mystery about why soccer has grown so much in popularity over the past two decades.

The world’s favorite sport is played year-round internationally, and the U.S. Major League Soccer season spans February through early December each year. Now the No. 1 youth participation sport in the U.S., grown-ups have been getting into the game as well, with adult competitive and recreational leagues. Today one can find both youth and adult leagues, played outdoor and indoor, across the country.

But there’s one variety of soccer that’s exploded in popularity in just the last five years and is gaining momentum in Southern Oregon. It’s called futsal (pronounced: foot-sall). This variant of soccer is played indoors on a hardcourt surface, with five players per side (versus 11 in outdoor soccer), and a smaller goal than is used outdoors. Being indoors, futsal uses a ball that’s slightly deflated and heavier than a regulation soccer ball—to help reduce kick loft and bounce in the smaller setting. Unlike indoor soccer, surrounding walls and boards are not part of the playing surface, so players are forced to work harder to keep the ball in-bounds.

The result is a brand of soccer that’s accessible to all levels, and that actually aids soccer players’ development as they look to polish their technique for the outdoor game. As well, players can enjoy futsal year-round in the rainy Pacific Northwest.

A similar, but separate sport

The appeal of futsal stands on its own, apart from soccer.

“I’ve seen players who have not been as successful playing outdoor soccer really grow their skills when they come to play futsal indoors,” says Cheryl Rose, co-owner

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Photo provided by Medford Parks and Recreation

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FITNESS of Medford Soccer Post and the unofficial director of the Southern Oregon Futsal League. “The game is fun to watch. Players get multiple touches, and the speed of play is so fast, they really have to react quickly. It helps build their skills.”

Rose became involved with futsal as the sport started taking hold in Southern Oregon.

Dave Kaufman, the former South Medford High School varsity coach and professional player, started his sons playing indoor soccer and futsal to help maintain their skills during wintertime. As they worked on their games, more and more people became interested in playing.

Because Rose’s Medford Soccer Post was one of the local goto providers of soccer gear, she saw a need and opportunity to organize a formal program, and it wasn’t long before she turned to the Oregon Youth Soccer Association (OYSA) for help. Now the OYSA operates leagues with premier, competitive and recreational levels across much of the state, including Southern Oregon.

Around the same time, Medford Parks and Recreation started its first futsal league.

“We had a lot of soccer teams wanting to go inside during the winter, so we developed a league out of that request,” says Jesse Nyberg, superintendent of the City of Medford Parks and Recreation Department.

The city operates men’s, women’s and coed leagues, as well as a youth indoor league for ages 4-8. Rose’s Southern Oregon Futsal League is primarily for youth ages 11-18, and she says the Oregon Futbol Academy in Grants Pass just started an adult futsal league. So, the sport’s momentum is growing.

Rose says the players who gravitate to futsal aren’t much different from those who play soccer. “But I can tell that we have more futsal players here than indoor soccer, because I see how many futsal balls I sell,” she says.

Logan Billy of Medford.

Building skills

When asked whether players need specific skills to succeed in futsal that are different from soccer, Rose says it all depends on the individual.

“I’ve watched a lot of soccer with my son, and I see many kids who are successful on the outdoor fields, but when they come inside, are sometimes challenged by futsal. And, there are kids who have not been so successful outside that have excelled in futsal because of the number of multiple touches and the speed of play. It’s fun to see the kids that

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FITNESS

aren’t successful on one side become successful on the other.”

Along with a focus on footwork and ball control, another element of futsal that builds skill is constant two-way play: All five players per side play both offense and defense nearly all the time.

“There’s faster play, faster communication and more defensive trapping,” says Rose. “And transitioning within positions, from one to another, is critical. If someone is playing defense, they are also technically a midfielder, so they have to transition between their positions more so than with soccer.”

In futsal, heading—the act of passing, blocking or shooting the ball off one’s head—is allowed, but only with the older youth players. But even among the older players, heading is controversial, because the heavier, deflated ball can cause head trauma if the player’s technique isn’t sound. Rose says that younger kids are taught early on to not do it, but they know they’ll have to be good at it if they want to play soccer when they get older.

Easy to play, easy to start a team

Nyberg says one of the biggest appeals of futsal is just how easy it is to field a team. “It’s easy for almost anyone to gather five or more friends for a team,” he says. “And because a game is just two 20-minute halves, with unlimited substitutions, it’s easy to play.”

Rose adds that there isn’t any special training required to start playing. All you need is shin guards and flat-bottomed court shoes—no cleats. And league participation runs just $200 per team, so there’s a low cost of entry.

One of the biggest appeals of futsal is just how easy it is to field a team. “It’s easy for almost anyone to gather five or more friends for a team.

And because a game is just two 20-minute halves, with unlimited substitutions, it’s easy to play.”

— Jesse Nyberg, City of Medford Parks and Recreation Department

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Where did the name “futsal” come from?

Futsal is a variation on the Spanish “futbol sala” or “futbol de salon,” and from the Portuguese “futebol de salao,” which all literally mean “hall/lounge football.” The more common translation is “indoor football.”

Photo provided by Medford Parks and Recreation

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FITNESS

“As we get more and organized all the time, there are some online courses for coaches to get trained in futsal,” says Rose. “Because we (Southern Oregon Futsal League) are recreational and moving toward more competitive play, we do want our coaches to be trained specifically in futsal. And referees require licensing specifically in futsal.”

Futsal is the future

Rose sees unlimited growth in futsal’s future. “It’s a growing sport—the fastest growing indoor sport in the U.S.,” she says.

There’s a national futsal team that competes in the FIFA-sanctioned Futsal World Cup. There are currently 200-plus participants in the Southern Oregon Futsal League, and Nyberg says there are about 20 regular participating teams in the Medford Parks & Rec league.

Rose says that despite low name awareness, futsal will continue gaining popularity. “It can be played in any weather, and I can envision it growing to the point where it will one day become a professional league,” she says.

“Funny, most people just don’t know what it is yet.”

“It’s a growing sport—the fastest growing indoor sport in the U.S.” — Cheryl Rose, Medford Soccer Post

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How it all began Futsal originated in Uruguay in 1930, as soccer had become immensely popular in the wake of the South American country’s national team winning the 1930 World Cup, along with gold medals in the 1924 and 1928 Olympics. Juan Carlos Ceriani invented the sport. Ceriani, a teacher, wanted to create a version of soccer that adults and kids could play indoors at the country’s YMCAs. He borrowed principles from other court sports, such as basketball’s five-on-five format. He wrote and published the first official rules of futsal in 1933, and the game quickly spread throughout YMCAs across South America.

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Futsal has grown due to the game’s ability to foster development of technique that benefits players of outdoor soccer. With the smaller court’s fast speed of play, and the high number of ‘touches’ – opportunities to kick, pass, shoot and otherwise control the ball – players of futsal develop and hone skills that transfer well to soccer. It’s no coincidence that many of history’s greatest Latin American soccer stars – including Pele, Diego Maradona, Lionel Messi, Ronaldo and Ronaldinho – grew up playing futsal as well as soccer.

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HEALTH

Liberating Female Libido

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HEALTH TEXT BY CHERYL P. ROSE

M

any lists will include a good sex life as a positive health habit, touting benefits such as stress-relief, better sleep and heart health.

Though it sounds like simple advice, many women find it a complex topic, and worrying about whether you have low libido may make things even worse.

“Most women would like to have a carefree sexual life, I believe, but it can be hard to access as the natural sexual response gets pushed down in many women’s busy lives,” says Dr. Nicole Cirino, a reproductive psychiatrist and the director of the OHSU Division of Women’s Mental Health and Wellness in Portland.

Women experience natural peaks and valleys in sex drive linked to biology, but there are a few red flags that should prompt a discussion with a health care provider.

Cirino defines sexual dysfunction as pain with sex, consistent low libido and/or

physical problems with arousal or orgasm.

“To diagnose anyone with a sexual disorder, part of the criteria is that the relevant signs must be present for six months,” she says. “If these symptoms don’t cause distress, we do not define it as a problem or offer treatment. However, if the symptoms affect a woman’s primary relationship and leads to dissatisfaction and conflict in the relationship, then we can offer treatment, often involving the partner as well.”

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HEALTH

“Mostly, women are in a sexually neutral state; then, if conditions are right, we might respond to overtures.

Emotional receptivity is truer for women than free-floating desire.”

— Dr. Karen Adams, OHSU

3

keys to good sex

Dr. Karen Adams, an OB-GYN and certified menopause specialist at OHSU says there are three things that are predictive of an active and healthy sex life in women: • Physical health: “Overall physical health is very important in terms of sex. A lot of medical conditions negatively impact women’s sexual response, including chronic pain, obesity and diabetes. Make sure you are getting appropriate medical attention to maximize your health and modify physical activity. It doesn’t have to be anything fancy, just walk around the block a few times a day. Research shows a high correlation with women who walk daily and healthy sexual behavior.”

• Mental health: “There is a high correlation between low libido and anxiety, mood disorders and depression. If you seek treatment for one, the other may improve. Not all solutions involve medication; some could include meditation or mindfulness, as examples.”

• Freshness: “A woman’s sexual interest tapers off in a long-standing relationship, so it’s about how to change things up to reconcile the erotic with the domestic, keeping novelty alive in a long-term relationship.”

18

perceived low libido. For example, a patient reports the experience of sex is fine, but if left up to her, she wouldn’t initiate it because it’s just not on her radar screen, explains Dr. Karen Adams, an OB-GYN and certified menopause specialist at OHSU. Women then may feel guilty or as if they are somehow abnormal or broken, which doesn’t help their sex lives, Adams adds. This is where exploring the concept of brakes and accelerators to sexual interest can be beneficial.

Stressing about libido

“For women generally, sexual behavior doesn’t start with desire; we aren’t walking around hoping we get to have sex today,” Adams says. “Mostly, women are in a sexually neutral state; then, if conditions are right, we might respond to overtures.

Emotional receptivity is truer for women than freefloating desire.”

Research shows that there are a few things that accelerate a woman’s interest in sex and a longer list of things that make them hit the brakes, Adams explains. Some of the things that cause women to apply the brakes include fear of pregnancy or sexually-transmitted disease, negative body image and concern for reputation among others. As for turning on the sex drive, Adams says there are four main themes that women report: love/emotional closeness, romance, erotic appeal and visual cues, including personal grooming.

“However, context is so important for women,” Adams says. “When we ask women what gets them in the mood, they will say an attractive partner who accepts and desires them in a relationship where they feel trust and confidence, with maybe a dash of something erotic.”

Stress is not sexy. Science has shown that any stimulation in a stressful environment can feel like a threat and slam the brakes on sexual interest, Adams says.

“If you’ve got the flu or you work 70 hours a week, or your mom is staying with you and you have three kids under age 10, having sex may feel like one more demand,” she says. “What sex therapists often do is dig into is the context to help women have a different mindset that is empowering rather than shaming.”

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HEALTH

Sex therapy

Cirino is one of fewer than 10 certified sex therapists in Oregon, receiving her credentials through American Association of Sexuality Educators, Counselors and Therapists. She has teamed up with Adams at the OHSU Menopause and Sexual Medicine Program in the Center for Women’s Health to see patients whose primary sexual complaint is low libido.

“Our model in sex therapy is to help the patient identify what is causing their sexual difficulty and try to help them understand how it may be influencing their behavior,” she says. “We address it with various tools, including communication skills, therapeutic interventions like mindfulness or cognitive behavioral therapy, sexual education and awareness of sexual devices available that may be helpful.”

This type of therapy is generally focused and short-term.

“If someone has longstanding marital issues, a mental health condition or something that requires long-term therapy, such as chronic PTSD or addiction, we generally recommend they address these with a general psychotherapist,” Cirino says.

Biology comes into sex drive in

many ways, including chemical reactions in the brain.

“There are hormones and neurotransmitters involved in female sexual response that are more pronounced in the beginning of relationships,” Cirino says. “These can lead to increased libido in new relationships, lasting four to 18 months.

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HEALTH There is a decrease in the reward system for a sexual encounter as time progresses in long-term monogamous relationships. Thus, libido is higher early on and tends to die down the longer a woman is with her partner.”

Rather than trading in your spouse for a new model, Cirino helps couples consider what would help.

“This can be addressed in several ways, such as introducing novelty into a long-term relationship,” she says. “Novelty increases these neurotransmitters and can stimulate libido. This could be something as simple as a new scent, different lighting, candles, a new location or role play. Also, you must set up the sexual encounter for success. For example, keep the kids and pets out of the bedroom. Make the location inviting.”

One of the primary drivers for women to continue to have sex in long-term relationships is the emotional intimacy they report feeling with ongoing sexual engagement with their partner, Cirino says.

“Oxytocin is a hormone that is released during s sexual encounter and it is implicated in bonding in mammals,” she says. “Oxytocin is released

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HEALTH

“Our model in sex therapy is to help the patient identify what is causing their sexual difficulty and try to help them understand how it may be influencing their behavior.”

— Dr. Nicole Cirino, reproductive psychiatrist, OHSU

primarily during breastfeeding and sex – two periods of time that mammalian species can benefit from bonding activities.”

Healthy sex

For Adams, the definition of “healthy sex” starts from a consensual decision between adult partners. After that, the rest is largely the opinion of the individual.

Cirino also won’t be pinned down.

“There is no ‘normal’ in terms of frequency, orgasm intensity or satisfaction,” she says. “That is up to the individual.”

Adams also points out that it isn’t a problem health-wise to not have sex, if that’s an acceptable choice for the woman.

“It’s only a problem if there is a mismatch in what partners want,” she adds. “Personally, I think sex is one of those things that promotes vitality and connection. We know that social connection is life-promoting and that people who have social support live longer and have better quality of life.”

NO GAIN IN PAIN

Underlying physical and mental health conditions can negatively impact sex life. Dr. Karen Adams, an OB-GYN and certified menopause specialist at OHSU, wants women to know they don’t have to settle.

“You don’t have to accept painful sex,” she says.

“It’s totally sane not to want to do things that hurt.

Pain can come from many sources, such as nerves, muscles and hormones. We can look for sources of pain and treat them.”

Anxiety and depression can also affect sex, as can the medications to treat these conditions, Cirino adds. Depending on the condition, there may be an alternative prescription that is more sexfriendly, she says.

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Killing Them With Kindness

PETS

Are you an overindulgent pet parent?

TEXT BY CINDY QUICK WILSON

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hose pleading eyes, that irresistible face. Princess may melt your heart when she begs for a bite of your pizza or those extra treats. And it may feel like love to give in, but are you increasing her chances for heart disease, diabetes and debilitating arthritis?

The stark truth is, “Obese pets don’t live as long as pets with healthy weight,” says Dr. Rebecca Hall-Cross with Pacific Veterinary Clinic in Grants Pass. “People feel that they express love to their pets by feeding them treats and snacks, which can allow pets to consume too many calories for their lifestyle. Ancestors to our domestic dogs and cats exerted much more energy to obtain their meals than our pets do, but many people don’t provide their pets with enough exercise to burn those extra calories.”

Ashland veterinarian LeAnn Albrecht with Animal Medical Hospital agrees. “Some owners just plain feed their dogs either too much food or too many snacks and table food. People don’t realize how many calories are in most dog treats.”

Risk factors for heavyweights

As Americans become super-sized, so do our pets.

According to the latest veterinary surveys, over half our nation’s dogs and cats are overweight, which significantly increases their risk for developing arthritis, diabetes, kidney and heart disease, high blood pressure and many forms of cancer.

“Pets that are overweight have higher risk of developing osteoarthritis and joint disease,” Hall-Cross says, “and as a consequence, they have a harder time exercising and then are at even more risk for weight gain. They also have an increased risk of developing pancreatitis and diabetes.

From personal experience, it seems that obese cats are more likely to develop diabetes than obese dogs, and sometimes if obese cats lose weight they can transition out

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of diabetes.”

Another contributing factor can be spaying or neutering, Hall-Cross says, which can alter the metabolic rate and increase the risk for weight gain if caloric intake is not decreased after these procedures. Also, she adds, certain breeds can be more inclined to become obese, especially Labrador retrievers, dachshunds and Rottweilers.

Does this collar make me look fat?

How fat is too fat? Maybe it’s time to take an honest, objective look at your pet. Is it lean and healthy?

Pleasingly plump? Or does it look inflated like a Thanksgiving Day parade balloon?

“To be obese and not just overweight, your pet may appear as wide as they are long,” Albrecht says. “They often look like a foot stool. Obviously, a smaller dog can be obese just by being a pound or two overweight whereas a larger dog can be 5 to 10 pounds overweight.”

Veterinary guidelines suggest that when you observe your pet from the side as it stands, you should see a slight tuck or upward slant of the tummy.

If the abdomen hangs low or droops near the ground that indicates the most dangerous and biologically active form of

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Tips on dieting for your pet abdominal fat is present.

“You should be able to run your fingers along the chest and feel their ribs easily,” Albrecht continues, “but not see them from afar. They should also have a defined waist.” When looking down on your pet from above, you should see an hourglass shape with an indentation near the midsection.

Doggone diets

“One problem with limiting calories is that pets often feel hungry,” says HallCross. There are foods designed to promote weight loss that have relatively low caloric density and increased fiber content that can help pets feel satiated while their metabolism changes and starts to use the pet’s stored fat for energy. It is often best to divide the pet’s total caloric intake into 2 or 3 meals.”

Ask your vet to help you calculate how much food your pet needs. Don’t forget to include treats in your daily calorie counts.

And be vigilant. Those tiny calorie-filled tidbits can easily sabotage the best dietary plans.

But food selection is only part of the equation, our vets say. Exercise and lifestyle change are very important as well. HallCross advises, “We need to increase the pet’s activity level to help their metabolism change. Walking, hiking and swimming are often the best forms of exercise for dogs.

Playing ball or fetch is also great exercise for dogs that can tolerate that type of exercise.”

Using balls and toys with cats to promote chase is the best way to exercise them, HallCross says, or placing food in toys that the cat has to find and play with to release the food can also increase exercise. Climbing furniture-like perches is also helpful for cats.

Start by evaluating what you are feeding your pet, advises Albrecht. Are you feeding too much, too many snacks or too many table scraps? “It all adds up rather quickly,” she says. “If the amount seems reasonable, see your vet to make sure there isn’t some underlying medical condition that is contributing to weight gain. If all is normal, then together with your veterinarian, carefully format a plan for weight loss with diet and exercise. Your dog will feel so much better and be livelier when they are no longer overweight.”

We all want our furry friends to live long and healthy lives. As a responsible pet owner, it’s important to remember your pet’s weight is one of the most influential factors when it comes to longevity, quality of life and disease prevention. It is you who determines what and how much she or he eats.

To put things in perspective, each excess pound on a cat is equal to approximately 15 pounds on an average adult woman, and 17 pounds on the average adult male. A 12-pound Shih Tzu gaining an additional 5 pounds is the equivalent of an extra 58 pounds on a 140-pound woman.

1. Visit your veterinarian to evaluate overall health and discuss dietary guidelines for your pet.

2. Have a positive and proactive approach and allow your love to be the incentive to achieve your pet’s healthy weight.

3. Recruit others to the cause. Don’t let friends and family sabotage your efforts by sneaking treats.

4. Keep track of everything your pet eats, including treats, which should equal no more than 10 percent of the daily calorie intake. Remember to feed according to their target healthy weight, not to their current weight.

5. Exercise, but use caution. Suddenly increasing the exercise level of an overweight or obese pet can be dangerous, resulting in serious injury and illness. Increase the duration and intensity gradually.

6. Stay committed and be patient. Remember that this is a gradual process, so the results are not always immediate or obvious to the naked eye. Incorporate regular weigh-ins and measurements to track your pet’s progression toward a longer and healthier life.

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FOOD

east F

Intermittent fasting may promote weight loss, better health

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OR

TEXT BY SARAH LEMON

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form of food deprivation with a long history of religious and spiritual connotation is gaining a mainstream following.

Intermittent fasting has the potential, according to some scientific studies, to promote weight loss and overall better health.

Famine

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“It’s definitely a very popular topic,” says Nicole Choyce, clinical dietitian for Providence Medford Medical Center.

Unlike dieting, intermittent fasting doesn’t necessarily change what we eat, just when we eat. If timed correctly, intermittent fasting can trigger the body to burn fat. But haphazard fasting can induce a variety of symptoms, including dizziness, fatigue, shakiness, irritability and even nausea, says Choyce, adding that the method is not recommended for children, insulin-dependent diabetics, women who are pregnant, breastfeeding or trying to conceive or anyone with a history of eating disorders. “Not everyone can tolerate that,” says Choyce. “Everyone should talk with their health care professional.”

Intermittent fasting is simply a pattern of eating and then abstaining from food. Commencing when you start eating, the initial phase lasts three to five hours while the body digests food and absorbs nutrients.

The next phase begins eight to 12 hours after the most recent meal, depending on its size. Absent the addition of more calories to the equation, the body reaches the point when it’s no longer burning glucose, derived from food and stored in the liver, says Choyce. Instead, the liver makes ketones, chemicals that mobilize the body’s fat stores, says Choyce. “It does have those positive effects in people who are overweight.”

Intermittent fasting 101 1:1 or alternate-day fasting: Entails eating normally for one 24-hour period and then fasting for the next. This type should be practiced once or twice a week. A popular method to kick-start weight loss, it’s also considered least sustainable over the long term because it promotes overeating on the off days.

5:2 fasting: Requires a person to fast for two nonconsecutive days per week. On fasting days, calories are restricted to 500-600. It also is considered very difficult to maintain over the long term.

16/8 fasting: Confines eating to an eight-hour window each day, fasting for the remaining 16 hours (which includes the time a person sleeps). This is considered one of the easier forms of fasting to maintain because several meals and snacks can fit inside the eight-hour time frame, which can be adjusted to a person’s lifestyle and behaviors.

Warrior diet: Allows consumption of fruits, vegetables and liquids with zero (or nearly zero) calories for 20 hours each day, followed by a large meal in the evening. While this approach puts more focus on nutritional value, it is considered difficult to maintain for the long term.

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FOOD In addition to weight loss, studies of intermittent fasting have shown reduced risk of diabetes, heart disease and some types of cancers. While shedding abdominal fat, study participants preserved lean muscle mass and metabolic rates, which often are casualties of low-calorie diets, according to an October article on CNN.com.

But fasting, some experts say, does more than promote longevity by lowering the risk of chronic disease.

Changing the body’s metabolic state to the extent that ketones are present in the blood encourages cellular repair and regeneration, according to CNN. Choyce counters those claims with evidence of blood-sugar control worsening — not improving — among patients involved in other studies. And she’s quick to caution that the number of research subjects are small in most studies, which also focus on short-term effects with trials of only a month to six weeks, rather than long-term lifestyle changes. “You may not be able to do it longterm,” she says.

Sustaining intermittent fasting for more than a few weeks, says Choyce, seems to be easiest when people eat every day but within a short, specified time frame.

Commonly called 16/8 fasting, this approach works best,

she says, when food is consumed earlier in the day. Clinical studies consistently show that people who eat in the morning have better blood-sugar control and weight management, she says. “I would recommend for people to not skip breakfast.”

For patients who ascribe to intermittent fasting, Choyce tries to determine if it fulfills their nutritional needs. Do they feel full and essentially satisfied? Or tired and cranky? If someone hasn’t had time to eat within the predetermined window but feels compelled to fast as indicated by the clock, Choyce advises making an exception for the day and having a meal. “People should listen to their bodies,” she says, adding that women’s bodies are more sensitive to calorie restriction than men’s.

And regardless of when people eat, what they eat still has the greatest impact on overall health, says Choyce.

A diet rich in fruits, vegetables and whole grains with adequate protein and healthy fats remains the most reliable regimen for warding off weight gain and disease, she says. Breaking a fast with high-calorie, low-nutrient, processed foods defeats the purpose behind honing one’s metabolism. “You can’t eat whatever you want,” she says.

“It’s not ‘Let’s gorge on doughnuts.’ ”

LOW GLYCEMIC

Indulge your sweet cravings without spiking your blood sugar and being stuck on the endless sugar roller coaster loop.

Learn how to prep and prepare flavorful and fun meals on a tight budget.

This class is vegetarian and gluten free.

Thursday, January 17 • 6:30PM

Thursday, January 31 • 6PM

Classes held at the Co-op Classroom • 300 N. Pioneer St., Ashland Register for classes online at www.ashlandfood.coop

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NATURAL

Tap

Your Way to Better Health

(And We Don’t Mean Dancing) TEXT BY MICAH LEIGH

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hysical pain and disease are often connected to negative emotions, says Maria LiPuma of Medford, master practitioner and trainer in Emotional Freedom Release, also known as tapping.

“Unresolved emotional problems can show up in the body,” she says. “Tapping has been shown to reduce cortisol levels in the body, which brings relaxation and restores the natural balance of energy.”

Tapping is a meridian-based therapy with roots in Chinese acupressure, LiPuma explains. “By tapping with the fingertips on specific meridian points, blocked energy is allowed to flow, which releases stress and calms the brain. This brings about emotional and physical relief.”

According to LiPuma, tapping is easy to learn and effective in treating such conditions as stress, addiction, fear of flying, trauma, performance anxiety, weight loss and chronic pain.

“While concentrating on what is bothering you, voice positive affirmations as you tap on each of the nine meridian points of the body,” she says. “EFT is very empowering. Whereas other types of therapy may take a long time, tapping can shift everything in a moment.

It can actually change things very quickly. Anyone can

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NATURAL

Nancy Walsch (left) and Maria LiPuma practice tapping. Photo provided by Maria LiPuma. learn this, and you can do it alone or with a group in a guided tapping circle. The goal is to embrace ourselves with loving acceptance to be more compassionate, which brings healing.”

EFT and hypnosis

Nancy Walsch, a certified clinical hypnotherapist based in Ashland, combines tapping with hypnosis.

“Tapping is the best thing I have ever seen for healing trauma,” says Walsch. “Tapping allows people to be more autonomous with their recovery. In my practice, I treat negative beliefs and bad habits that can be cleared out first by tapping. It puts people in a relaxed state of mind, so they are more receptive to the positive suggestions relayed during hypnosis should we need to proceed further.”

Walsch says that tapping is effective for insomnia, smoking cessation, food cravings, procrastination, grief and loss, among other things.

“My goal is to help people stop negative patterns and beliefs that can harm their health,” she says. “Tapping can help stop further damage to the body and the mind that has been caused by negative energy. For people who have been relying on sheer willpower to make changes but have not seen any progress, hypnosis and tapping combined can quickly bring about those changes.”

A tapping circle in Medford.

Photo provided by Maria LiPuma.

“For people who have been relying on sheer willpower to make changes but have not seen any progress, hypnosis and tapping combined can quickly bring about those changes.”  — Nancy Walsch, clinical hypnotherapist, Ashland 28

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Practicing EFT EFT is a form of psychological acupressure.

Starting at the top of the head, use firm (but not hard) pressure and tap down the center of the skull with your fingertips for one full breath or five to seven taps.

Move to the eyebrow repeating taps five to seven times. Follow the brow bone to the outside corner of the eye, then onto the bone under the eye about an inch from the pupil.

Proceed with tapping to the small area between the nose and the upper lip, then to the point midway between the chin and the lower lip.

Next is the collarbone, followed by under the arm, about 4 inches below the armpit.

While you are tapping these points, think of the issue you are having and speak the traditional EFT phrase: “Even though I have this (craving, addiction, negative belief, etc.) I deeply and completely accept myself.” Repeat this phrase as you complete each tapping point.

The last point is the inside of both wrists.

You can repeat this process several times throughout the day. If you are at home, it can be helpful to stand in front of a mirror. When in public, you can discreetly touch each point and hold it there for five seconds while repeating your chosen affirmation to yourself.

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FEB JAN events calendar DEC 7 10 NOV OCT SEP AUG 99 10 JUL JUN MAY APR MAR TH

BABY SIGN LANGUAGE 10:10-10:40 A.M. ASHLAND BRANCH LIBRARY, 410 SISKIYOU BLVD., ASHLAND CONTACT INFO: 541.774.6996, jcls. org.

Join Hand to Heart Baby Sign Language to learn to communicate and bond with your baby ages zero to 24 months.

This is the first of six Monday classes.

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SUNRISE YOGA 7-8 a.m.

SISKIYOU VITAL MEDICINE, 940 ELLENDALE DR., MEDFORD CONTACT INFO: https://siskiyouvitalmedicine.com This is an all-levels vinyasa flow class that emphasizes form and breath within each yoga posture. Core strength, flexibility and balance are at the center of this class structure, while focusing on accurate alignment. Participants should bring a yoga mat and any personal props to class. The fee is $10 for members, $12 for non-members. The class repeats on Thursdays.

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VEGUCATED: A FILM 6:30 P.M. ASHLAND BRANCH LIBRARY, GRESHAM ROOM, 410 SISKIYOU BLVD., ASHLAND CONTACT INFO: www.soarsonline.org Come for a free film viewing and refreshments hosted by the Southern Animal Rights Society. This documentary follows three people who agree to adopt a vegan diet for six weeks. Follow them as they learn startling facts about the food industry and discover individual paths to a kinder, greener world.

GET LISTED!

INTERNET EDUCATION AND SAFETY TIPS 6-8 P.M. SANTO COMMUNITY CENTER, 701 N. COLUMBUS AVE., MEDFORD CONTACT INFO: 541.774.2400, playmedford.com Instructor Ron Kohl, a retired police officer, gives tips for protecting yourself online. Learn about firewalls, spam, online shopping safety and more. Fee is $12 for residents, $17 for non-residents. Offered again in Central Point on Jan. 15.

DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR?

Simply email crose@rosebudmedia.com and include the following information: Event title, date, time, location, contact information and a brief description including any required fees.

Please note: Event information must be received at least 60 days in advance to be considered for publication in Oregon Healthy Living.

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17TH

LOW GYLCEMIC TREATS 6:30-8:30 P.M. ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 N PIONEER ST., ASHLAND CONTACT INFO: 541.482.2237 Join culinary instructor Eden Paulazzo to explore how to indulge your sweet cravings without spiking your blood sugar and being stuck on the endless sugar roller coaster loop. She’ll share two recipes of low-glycemic, superfood-infused treats, Superfood Blondies and Cacao Mint Spirulina Bites. Fees are $35 for co-op members, $40 for non-members.

18TH COLOR HAPPY! 10:30-12 P.M. CENTRAL POINT LIBRARY, 116 S. 3RD ST., CENTRAL POINT CONTACT INFO: 541.664-3228 or jcls. org Relax in a quiet environment and enjoy a stressbusting hour or so of coloring.

This is an ongoing, free event on Fridays each month. Bring your own coloring books and pencils, though some coloring supplies are available to borrow.

For adults 18 years old and up to enjoy quiet music and some time to unwind.

The Ashland Library has Color Happy!

On Mondays each month. Medford Library has it once a month on Tuesdays.

28TH

BUILDING A STRESS-PROOF BODY AND MIND 6-8 P.M. ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 N PIONEER ST., ASHLAND CONTACT INFO: 541.482.2237 Learn how to reduce or eliminate the physical and mental dangers of stress naturally with instructor Patricia Morrison of Longevity Wellness. Find out how to help your body become resilient with diet, supplementation and other tools.

29TH 26TH

RUN WITH GRACE 5K 10 A.M.-1 P.M. GRIFFIN CREEK ELEMENTARY SCHOOL, 2430 GRIFFIN CREEK ROAD, MEDFORD CONTACT INFO: www.runwithgrace. org The second annual memorial run honoring the life of Grace Holt. Registration fees are $15 per adult and $7 for children under 18. Monies raised from the event support a scholarship fund to send kids to summer camp.

HOW TO PACK A BACKPACK WORKSHOP REI, 85 ROSSANLEY DRIVE, MEDFORD CONTACT INFO: www.rei.com/event Join an REI expert to learn the best ways to distribute gear in a backpack. Participants should bring their own packs with personal gear to use. The class will help consumers identify what to look for in a good pack and how to make it comfortable to carry on the next trail adventure.

Space is limited. Fees are $20 for members, $40 for non-members.

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Strong Families Jackson Care Connect believes everyone deserves great health care.

Our Strong Families program supports you and your kids, prenatal care through adulthood.

We’ve got your back, from well-child visits to diaper vouchers, YMCA membership discounts, social services connections, teen mentoring and more.

We’re here to help your family grow healthy, happy and strong. jacksoncareconnect.org M jacksoncareconnect 32

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