February Oregon Healthy Living

FEBRUARY 2018 | VOL. 11 — ISSUE 2

Delectable SWEETS

PLUS Do you know the signs of a stroke?

How to pick a personal trainer Dental care for your pet

O regon H ealthy L iving . com

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Table of Contents

FEBRUARY 2018 | VOLUME 11 — ISSUE 2

SPECIAL

COVER STORY

Valentine celebrations: Treats for the ones you love

FOOD

Holy Guacamole!

Tasty and trendy avocados

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FITNESS

Finding a Fit: Hiring a personal trainer

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HEALTH

Signs of a Stroke: Every minute matters

18

PETS

Stinky breath?

Dental decay culprits

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On the cover

The editor’s desk Hanging on to your good intentions to improve your healthy living can be tough. Inside, you’ll find some tips on low-cal desserts and hiring a personal trainer to keep you motivated. As we move into spring next month, we will be showcasing what you can plant in your garden for your good health. If you’re having a workshop, support group or event that promotes healthy lifestyles, don’t forget to send us the details for our monthly calendar.

Food blogger Tessa DeLine of Medford focused on gluten-free dessert alternatives for this issue’s tribute to Valentine’s Day. “My favorite is the meringue recipe,” she says. “They are light, airy and crunchy. You can easily change the flavor of the cookie by substituting different extracts.” DeLine reminds readers that SWEETS though these dessert PLUS options may be less sweet than some, moderation is always key to good health and diet.

FEBRUARY 2018 | VOL. 11 — ISSUE 2

Delectable

Do you know the signs of a stroke?

How to pick a personal trainer

Dental care for your pet

O regOnH ealtHy l iving . cOm

crose@rosebudmedia.com

EDITOR: Cheryl P. Rose

Join the list...

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STAFF

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Sweet Indulgence

Satisfyingly sweet but less likely to bust your diet

SPECIAL

N

ew Year resolutions in jeopardy as Valentine’s Day approaches? You need an alternative treat to share with your sweetie that keeps calories in check.

The following recipes are less packed with the processed sugars and fats found in most store-bought desserts, while also adding some nutrient value by using antioxidant-rich berries. Easy to prepare with adjustable quantities, you can make these delicious treats to share or make fewer just for yourself. continued on page 6

PHOTOS AND RECIPES

BY TESSA DELINE

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Sweet Indulgence continued from page 5

INGREDIENTS: 32 ounces fresh ricotta cheese 1 cup superfine (caster) sugar 1 tablespoon lemon zest 3 teaspoons lemon extract ¼ teaspoon salt 4 large eggs 2 pints fresh raspberries 1 ½ tablespoon powdered sugar

TE R O T TA T O C I NR

SH

FRE H T I W

LEMO

DIRECTIONS: Preheat oven to 350 F. Mix together the fresh ricotta cheese, superfine sugar, lemon zest, lemon extract and salt. Continue to mix and add the eggs one at a time until well incorporated. Place ricotta mixture in a greased, 10-inch springform pan. Bake for one hour or until the center of the torte is set. Let cool. Cut into 8 pieces and top with fresh raspberries.

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Servings: 8

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Tip: Try alternative toppings, such as fresh whipped cream, blackberries or strawberries. Great gluten-free alternative for dessert. continued on page 8

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SPECIAL

FRESH

R

IES

ERR ASPB

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INGREDIENTS: 2 – 12 ounce bags frozen dark cherries 1 cup superfine (caster) sugar 3/4 cup water ¼ cup cherry concentrate (or substitute ¼ cup water) DIRECTIONS: Place sugar, water and cherry concentrate in a saucepan and bring to a boil. Cook for several minutes and let cool. Add cherry liquid and frozen cherries into a food processor and process until smooth. Press mixture through a sieve to obtain the juice and discard the solids. Place cherry mixture in ice cream maker and process according to the manufacturer’s instruction. Put mixture in container and store in freezer for up to a week.

❤❤❤

ET B R O S Y R CHER

Servings: 8 ½ cups

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SPECIAL

LATE O C O H C DARK RK A B Y R R E CH

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INGREDIENTS: 2 – 10 ounce bags of dark chocolate melting wafers 12 ounces dried unsweetened dark cherries DIRECTIONS: Place wafers in a glass or microwave-safe bowl. Microwave using half power setting for 30 seconds. Stir well. Repeat microwaving at 15 second intervals until melted. Don’t overcook. Stir in dark cherries. Spread onto a cookie sheet lined with parchment or wax paper. Place in refrigerator for 10 minutes or until chocolate can be cut. Cut into 48 pieces.

Store in tightly covered container for up to a week.

Servings: 48 Tips: You can control quantity of servings by using less ingredients. Consider experimenting with goji berries, hemp hearts, sunflower seeds, sesame seeds, nuts, pumpkin seeds or candied ginger for a gluten-free treat. continued on page 10

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ES

OKI O C E GU

SPECIAL

IN

MER D E S IS

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Y-K R R E B ASP

INGREDIENTS: 4 egg whites 1 teaspoon raspberry extract 1 cup extra-fine sugar ½ teaspoon cream of tartar 10 drops pink or red food coloring (optional) DIRECTIONS: Preheat oven to 225 F. Whip egg whites in a non-reactive bowl until stiff peaks form. Add cream of tartar and raspberry extract. Continue to whip, adding extra-fine sugar one tablespoon at a time. Add optional food coloring. Use a piping bag or drop by pingpong ball-sized spoonful onto parchment-lined cookie sheet about 2 inches apart. Bake for 45 minutes and then turn off heat leaving cookies in oven for an additional hour.

Cookies are done when light and crispy.

Servings: 48 Tip: Don’t try to make meringues when it is rainy and wet outside.

The moisture in the air will affect the crispiness of the cookies! These meringues are gluten-free, low in fat and low in calories.

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a c o d v A o

FOOD

o n i s n e c Heart-healthy s fruit’s popularity A has skyrocketed

TEXT BY SARAH LEMON

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part from a namesake hue of green popularized in home décor, the 1970s were not kind to avocados.

That decade saw the first forays in the “war on fat” that accelerated through the 1980s and ’90s. Nearly 40 years later, Americans still suffer from diets too low in fat and too high in carbohydrates, says nutritional therapy practitioner Stacie Bailey.

Obesity, low energy, mental health issues and more, she says, likely are linked to the latter, instead of the former, long blamed for cardiovascular disease. “We’re still not to the point where we’re accepting animal fats,” says Bailey. “And that’s where avocados have stepped in.”

High in heart-healthy fat, avocados have transcended guacamole and garnishes for Latin cuisine to attain the status of superfood. A staple of vegan

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recipes that sparked a craze for slathering the buttery flesh on toast, avocados have made a meteoric rise to prominence. “Fat tastes good, and fat satisfies us,” says Christine Briel-Smith, registered dietitiannutritionist at Providence Medford Medical Center.

American consumption skyrocketed by 34 percent in 2012, according to reports from the Haas Avocado Board, says Briel-Smith. Fondness for this fruit (which plays more like a vegetable) since then has seen steady gains, according to industry sources.

“Here we’re being told that something with fat is good for us,” says BrielSmith. “Hey, this is great news!”

Practically peerless as a source of monounsaturated fatty acids, avocados come at a high cost: about $1 for small specimens. Safeguard against paying too much for avocados, say Bailey and Briel-Smith, by purchasing in season. California’s harvest of Haas avocados — widely

considered the tastiest — ramps up in March, after Americans have whet their appetites in midwinter on Mexican imports.

Buying in-season produce also is the ideal strategy for guaranteeing peak flavor and nutrients, say Bailey and Briel-Smith. Foods that spend less time in storage and in transit to marketplaces offer the best taste, price and nutritional value. “It’s not just one isolated part of the avocado,” says Briel-Smith of the fruit’s health benefits. “It’s all the stuff working together.”

Fiber in avocados, for example, doesn’t just promote heart health. It stalls the increase of blood sugar after a meal, aiding people with diabetes or pre-diabetes, in particular, says BrielSmith. High in potassium, avocados can help to offset the high sodium intake of many Americans, says Bailey.

Improved cognitive function, specifically problem-solving abilities, has been linked to diets incorporating

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FOOD avocados, says Briel-Smith. And increased lutein levels from avocados is believed to assist vision, especially in concert with the fruit’s monounsaturated fatty acid, she says.

Also ranked by consumer groups among the “cleanest” foods, avocado flesh — shielded by the fruit’s thick skin — is less likely to contain pesticide residue, if the fruits are not certified organic. Choosing raw, cold-pressed oil ensures that avocado’s antioxidants are intact, says Bailey. Drizzle it over foods high in carbohydrates to slow blood-sugar absorption, she says. Even refined avocado oil used in cooking, says Bailey, is a better choice than most vegetable oils and can have a higher smoke point than olive oil. “If you don’t like the taste of olive oil,” says Briel-Smith, “it’s great to be able to have an alternative.”

Alternatives for eating avocado on toast or tortilla chips abound. Try them blended into smoothies, sauces and even as a rich “pudding” devoid of dairy.

“People use them in ice cream,” says Briel-Smith, noting that mashed avocados also have become a popular baby food.

Pureeing is the best preparation for avocados with brown, stringy flesh. And because the color of an avocado’s skin can be misleading, texture is the best way to gauge ripeness, achieved on the kitchen counter.

A ready-to-eat avocado should be free from soft spots and just yield to a gentle squeeze, says Bailey. If avocado isn’t on the day’s menu, she says, keep it from turning overripe by refrigerating and using within a week, perhaps in one of these recipes, courtesy of Bailey’s Ashland-based practice.

CHOCOLATE-AVOCADO PUDDING INGREDIENTS: 2 ripe avocados 1/4 cup coconut oil, melted 1/4 cup honey 1/4 cup cocoa powder Fresh berries, for garnish

DIRECTIONS: Blend the avocados with the oil until smooth. Add the honey and cocoa powder; blend until smooth. Chill for at least an hour. Garnish with the fresh berries and serve

Recipes courtesy of Stacie Bailey, Satisfied Life Nutrition

AVOCADO-CILANTRO DRESSING INGREDIENTS: 1 ripe avocado 1/4 cup raw apple-cider vinegar 1/4 cup fresh lime juice (from 2 to 3 juicy limes) 1 teaspoon sea salt 1 garlic clove, peeled

1 tablespoon minced white onion 1 tablespoon ground cumin 1 cup fresh cilantro leaves 1 cup cold-pressed avocado oil

DIRECTIONS: In bowl of a food processor, combine all the ingredients, except the oil; process to a uniform consistency. With processor motor running, slowly add the oil in a steady stream, until well-combined and dressing thickens. For a delicious, taco-style salad, serve over chopped romaine lettuce with sliced carrots and tomatoes, cooked, grassfed ground beef and organic Jack cheese.

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FITNESS

BOOST YOUR RESOLVE

Finding the right personal trainer

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TEXT BY CINDY QUICK WILSON

f holiday indulgences tipped your scales in January, you probably had a serious talk with yourself about getting more exercise.

According to the National Academy of Sports Medicine You may have bought a gym membership with (NASM), 80 percent of the New the best intentions, but as the weeks wore on, Year resolution crowd quits the gym by the second week of your enthusiasm waned. You noticed your February. Angela Young, assistant knee hurt or your back got sore from the manager and fitness specialist with Superior Athletic Club in increased activity. Soon you began telling Medford, observes, “Every January yourself that maybe you weren’t as out of those enthusiastic people come in saying, ‘This is the year I’m going to shape as you thought, and that as long get my body in shape!’ But then they as you could still make it to the front get discouraged because they don’t know how to use the equipment properly, or door for the pizza delivery without they overdo it, or maybe a friend is helping getting out of breath, you could just them try an exercise that’s not performed skip those workouts after all. safely, and they end up hurting themselves.”

Go with a pro

Trainer Angela Young working with client Jenny Jacobsen to do a plank on the elbows, which causes more core activation.

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It takes time and effort to exercise and if you’re not getting the results you expect, it’s easy to feel frustrated. Hiring a personal trainer means putting yourself in the hands of an expert. Once you define your goals, they do the planning, provide the support, the technique and the encouragement.

This allows you to focus more on doing the workouts while learning new things that can benefit you for the rest of your life. The key to success is finding the right personal trainer.

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FITNESS First, take some time to focus on what you want to achieve, Young says.

“The more specific you can be, the better your chance for success. People often tell us they just want to tone up, but that can mean so many different things. We need to know if it’s weight loss you’re after, increased strength or improved mobility. Or maybe you want to do a bodybuilding show or look good for a wedding or a family reunion. That gives us a specific target to shoot for.”

Most personal trainers are affiliated with a gym or fitness studio, so look for one that’s convenient to home or work, and open during the hours you would be working out. Ask about the trainers on staff, their qualifications and areas of expertise. Some gyms offer one or more complimentary training sessions when you sign up, which can be a great introduction.

“They call it personal training for a reason.

Working closely together over time should create a bond that helps keep people engaged and motivated.”

Angela Young, Superior Athletic Club, Medford Inquire about small group training which works with two to four people at a time. This can be less expensive, and some clients find it more comfortable than a one-on-one session.

Another option is mobile or traveling trainers who have their own equipment and will come to your home or meet you outdoors, but in this case, Young says, “You do want to be sure they are certified, licensed and have their own insurance.”

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FITNESS

Trainer Shawn Smothers works with client Ashley Gideon on lunges.

Trainer Angela Young works with client Shanna Nolan to perform a kettlebell deadlift.

continued from page 16

Personality matters

A good trainer might know the science behind fitness, but if you can’t connect on a personal level, it won’t be a good fit, advises Shawn Smothers with Aspire Fitness in Medford.

In his role as general manager and fitness trainer, he notes, “The initial consultation is very important. Once I talk to someone about what they want to achieve and get a feel for their personality, I can tell which of our trainers is likely to be the best fit. All of them have different qualifications and areas of expertise, so I have some choices when it comes to matching goals and temperament.”

The carrot or the stick

It’s also wise to consider a trainer’s bench-side manner.

“They call it personal training for a reason,” Young says.

“Working closely together over time should create a bond that helps keep people engaged and motivated, so you have to find the approach that best suits your client. Some folks need tough love and do better with a drill sergeant style.

Others need gentle encouragement. A good trainer should be able to adapt their methods accordingly.”

Price guide

Locally, the average cost for personal training can run from $30 for a half hour session to $50 an hour, up to $60 an hour toward the top-end of the scale, Smothers says.

“I like to encourage clients to buy multiple sessions at a time, because not only is it less expensive, but that way, they make a commitment and are more likely to show up for what they’ve already paid for. Having multiple sessions greatly increases the chance for making lasting changes in lifestyle.”

While the cost of hiring a personal trainer is not inexpensive, it can be an investment that will last a lifetime, says Young. “Our success as trainers is in preparing you for fitness for the rest of your life, not making you dependent on us indefinitely. If we can teach you what you need to know to continue those healthy habits, we will have done our jobs.”

“A certified trainer’s background and years of experience are important, especially if you have any health-related limitations.”

Angela Young, Superior Athletic Club, Medford Also look for a balance between personable and professional, Smothers adds. “You’re going to be with that person for a minimum of one to four hours a week,” he says, “so you have to feel like you can trust them. A good trainer should be patient and supportive. You want someone who’s friendly, but being professional inspires confidence, so it’s important to look for someone who has both those qualities.”

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The quality of qualifications There are a surprising number of certification courses on the market but as an industry, personal training has little formal regulation, so curriculums can vary. Most programs offer coursework that includes anatomy and physiology, kinesiology, biomechanics and nutrition, as well as training principles. Many offer additional certifications in specialized areas, such as senior and youth fitness, corrective and therapeutic training or sports nutrition. But just because a trainer has certifications does not always mean they are competent.

Ideally, Young says, you want a trainer for whom fitness is a career, not just a part-time job. “A certified trainer’s background and years of experience are important, especially if you have any health-related limitations.

A good trainer knows how to deal with injuries, impairments or mobility issues. So, if you have specialized needs, look for a trainer who has experience in that area.”

Top 10 most-recognized personal trainer certifications • ACE - American Council on Exercise • NSCA - National Strength and Conditioning Association • NASM - National Academy of Sports Medicine • ISSA - International Sports Sciences Association • ACSM - American College of Sports Medicine • NFPT - National Federation of Personal Trainers • NESTA - National Exercise & Sports Trainers Association • NETA - National Exercise Trainers Association • NCSF - National Council on Strength & Fitness • NCCPT - National Council for Certified Personal Trainers

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HEALTH

Warning Signs

of a Stroke

How to respond, treatment and prevention TEXT BY REBECCA SCOTT

A

health scare could change a normal day into a crisis in an instant. Would you know what to do if a family member or co-worker suddenly had a stroke? It may seem like an improbable scenario, but experts say that nearly 800,000 people a year suffer a stroke. It is important to know the signs, symptoms, proper response and how to reduce the risk of suffering a stroke.

Know the signs A stroke is also known as a brain attack, and occurs when blood flow to the brain is disrupted, says Dr. Michael English of Providence Medical Group in Medford, a physiatrist who specializes in physical medicine and rehabilitation. He explains there are two types of strokes: an ischemic stroke, which happens when a blood clot blocks one of the blood vessels in the brain, and a hemorrhagic stroke, which occurs when a blood vessel in the brain bursts and spills blood into the surrounding tissues. “The brain needs a constant supply of oxygen and even a short interruption in blood supply can cause problems,” he says.

According to Dr. Stewart Weber, a vascular neurologist with the Oregon Stroke Center at OHSU in Portland, common stroke symptoms include weakness or numbness in the face, arm or leg (especially on one side of the body), slurred speech, vision problems, dizziness or sudden problems walking or moving. “A stroke doesn’t creep up on you; it typically happens suddenly,” he says.

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If you are with someone who has a stroke, English and Weber agree time is of the essence, and a quick response is vital for successfully treating the stroke victim.

Proper response to a stroke “Response time is important because you need to get blood flow and oxygen delivery restored to the brain as soon as possible,” English explains.

You need to get a stroke victim to the hospital right away, he says, because there are medicines available which can restore blood flow and break up blood clots. “This medicine should be given within four hours of symptoms to increase chances of recovery,” he says.

Weber agrees, stating you should not ignore any of the warning signs, even if they go away. “Symptoms are different for everyone,” he says, adding that it’s better to call 911 rather than drive someone to the hospital. “When you call 911, it sets the stroke alert in motion at the hospital, so everyone is ready when the patient arrives to run a brain scan and prepare treatment,” he explains. He also warns

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HEALTH against giving a stroke victim aspirin. He says that if someone is suffering a stroke where there is bleeding into the brain, you do not want to give them an aspirin and thin out the blood even more.

Also, if you are with someone when they have a stroke, English says it helps emergency medical services personnel if you can share the patient’s medical history, medications they are taking or if they have issues with bleeding.

A healthy lifestyle reduces your risk English says factors which increase your risk of having a stroke include smoking, being overweight, a poor diet, high blood pressure and a lack of physical activity. However, he explains some risk factors, such as age, cannot be controlled

or modified. “Your risk for a stroke increases with age, because over time our bodies accumulate wear and tear,” he says. The arteries and blood vessels in the neck and leading to the brain can get plaque, rupture and send clots which could cause a stroke, he explains.

Weber also suggests making lifestyle changes in the areas you can control. In his opinion, he says that a Mediterranean-style diet, which incorporates fish and nuts, is best for stroke prevention. “You want to stay away from a high fat and high salt diet,” he explains.

After suffering a stroke, English says there are medical experts, such as rehabilitation specialists and physical therapists, who work with stroke victims and help them regain function and normalcy in their daily lives. “Every stroke is different, but people can recover. It just takes time and effort,” he says.

How to detect a stroke with

BE FAST

BE FAST is an acronym used to detect the signs and symptoms of a stroke, and increase response times to help stroke victims.

Difficulty walking or loss of coordination indicating balance problem.

A sudden loss of vision in one or both eyes or other eyesight changes.

A part of the face, typically on one side, is drooping down and hard to move, which could resemble a crooked smile.

Inability to understand or produce speech.

Being unable to raise your arm fully.

If you see any of these symptoms, time is critical.

Call 911 or go to the hospital as soon as possible.

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PETS

No Kisses, Please!

TEXT BY CINDY QUICK WILSON

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Your pet’s stinky breath can warn of hidden health risks

e may laugh about the unpleasantness of doggie breath, but veterinarians say the buildup of bacteria in your pet’s mouth may cause more than just bad breath. That bacteria can cause your pet serious oral disease. If left untreated, the toxins the bacteria secrete can damage delicate kidney, liver, cardiac and brain tissue.

The trouble begins with plaque that hardens into tartar, which sets the stage for bacteria buildup and infection, both below and above the gum line. Veterinarians estimate that over 80 percent of dogs have some degree of oral disease, which often goes undetected. “We have patients who look like their teeth are in good shape, but they really have advanced periodontal disease going on,” explains Dr. Debbie Tegarden, a local veterinarian who is passionate about dental care in her practice at West Main Animal Hospital in Medford.

Open wide

“It’s not a common thing for us to pull the lips back and look in our dogs’ mouths, especially at the back molars,” explains Tegarden. “The front teeth may look nice and clean, but there can still be tartar buildup on the back teeth.

That bad odor may be the first sign that dental disease is getting started.”

As periodontal disease advances, Tegarden says we might notice discolored teeth covered in tartar, inflamed gums, a reluctance to play with toys or chew hard food, excessive drooling or pain in or around the mouth. Both cats and dogs may exhibit “chattering” of the teeth when trying to eat, lethargy, bleeding gums, eroded teeth and cats may stop grooming.

Because the mouth is a warm, moist environment that invites bacteria growth, virtually all dogs and cats can be victims of dental disease, but some may be more prone than others. In cats, those with short

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noses are noted to be at higher risk. In dogs, larger breeds like collies, boxers and Labradors are more likely to have trouble. Tegarden adds, “Unfortunately, small dogs are most susceptible to dental disease. I think the majority of dogs that I’ve had to do full-mouth extractions on seem to be Chihuahuas, rat terriers and dachshunds—the little guys.”

Dental exam

When pets come in for dentistry, Tegarden recommends having full-mouth radiographs done. “If you’re just looking at teeth visually, you’re missing what’s really happening under the gums. We estimate that nearly 60 percent of oral diseases are caught only on an X-ray.”

Because most dental disease occurs where it can’t be seen, a thorough cleaning (which includes scaling to remove dental plaque and tartar, then polishing and sealing) is performed under anesthesia for a better and less stressful result. “A lot of people are nervous about anesthesia,” Tegarden admits, “but there are steps that can be taken that make it safe, even for older dogs. We do preoperative blood work to check kidney and liver function. If that all looks good, then age is not a limiting factor. No anesthesia is ever 100 percent safe for everyone, but these extra precautions can make it as safe as possible.”

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PETS Alternative to anesthesia

In her practice at Furever Smiles, Phoenix resident Neisa McMillin offers non-anesthesia dental scaling, sometimes referred to as NADS. The process is much more common in California, where she earned her certification through South Coast Pet Dental. “In California, the requirement is that this can only be done under the direct supervision of a licensed veterinarian, and I work with Dr. Jeffrey Judkins at Animalkind Holistic Veterinary Clinic in Jacksonville.”

Non-anesthetic, or awake teeth cleaning, has some limitations. McMillin admits not all pets are good candidates for this procedure, and says awake cleanings do not replace the need for veterinary dentistry. She often works with dogs who have heart murmurs, collapsed tracheas, liver and kidney issues or bad reactions to anesthesia.

“Some agencies, like the Veterinary Dental Association, warn against non-anesthesia teeth cleaners because they don’t use ultrasonic cleaning devices,” McMillin says. “But I have invested in one because I feel if you’re not able to scale and clean all the nooks and crannies between the teeth and do a polish, you’re not really giving a legitimate cleaning.”

Health Council (VOHC) stamp means a group of veterinarians have studied that product and evaluated its efficacy, says Tegarden. “That includes Greenies and some of the chlorophyll water additives that you put in the drinking water.

There are some rawhide-type chews that have something called chlorhexiderm, which helps reduce plaque. You can also buy special dental foods.”

But the No. 1 best preventive measure, she stresses, is daily brushing with a soft brush and an enzyme-based pet toothpaste.

“It’s not easy, I know, and may not always work for every pet, but it’s definitely the best way to mechanically remove plaque from the teeth. It can add years to your pet’s life.”

Prevention

Though the market for “dental” chews, sprays and water additives is huge, there is no magic preventative, Tegarden says. “Some things that people do with good intentions are even harmful. Bones, antlers and hooves are sold in pet stores, so people think they’re a good idea. Though they do clean some tartar, but they are so hard that the risk of broken teeth is very high.”

Any product can put “dental” on it, but the Veterinary Oral

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FEBRUARY 10

Events Calendar

COUPLE SHUFFLE 10K RELAY LOVE STINKS 5K 9 A.M.-NOON • CENTENNIAL GOLF COURSE, 1900 NORTH PHOENIX ROAD, MEDFORD CONTACT INFO: https://www.facebook.com/ events/922315417946838 Scenic run along the golf course.

Registration fees vary depending on sign up date. A breakfast buffet prepared by the golf club restaurant will be available for purchase.

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YEAR OF THE DOG 10:30 A.M. • MAIN ST., JACKSONVILLE CONTACT INFO: SOCCA.US The annual Lunar New Year parade and festivities presented by the Southern Oregon Chinese Cultural Association will celebrate man’s best friend.

Bring your pup along for a special dog photo booth.

HOMEGROWN FOOD YEAR-ROUND 5:30-7 P.M. • NORTH MOUNTAIN PARK NATURE CENTER, 620 NORTH MOUNTAIN AVE., ASHLAND CONTACT INFO: AshlandParksandRec.org, 541.488.6606 This class will cover the strategies and techniques to make it possible to eat from your garden every month of the year. Led by instructor Kimberly Brown, the owner of “Here We Grow” Garden Coaching and Consultation.

For participants 12 years old and up.

Fee $25.

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

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USING ESSENTIAL OILS FOR SLEEP AND RELAXATION 6:30-8:30 P.M. • TWIN CREEKS RETIREMENT CENTER, 888 TWIN CREEKS CROSSING LOOP, CENTRAL POINT CONTACT INFO: GoRogueEO@gmail. com An overview of how to use essential oils to benefit sleep routines.

Course fee is $5. Register through Central Point Parks & Recreation, https://apm.activecommunities. com/centralpointrec/Home#

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WILDERNESS FIRST AID 8 A.M.-5 P.M. • COYOTE TRAILS SCHOOL OF NATURE, 2931 SOUTH PACIFIC HIGHWAY, MEDFORD CONTACT INFO: 541.772.1390, coyotetrails.org A certification course covering a wide-range of wilderness medicine and scenarios. No experience is necessary for this National Outdoor Leadership course, though participants should be 16 years old and up. Tuition is $225.

Please 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. We’re currently accepting submissions for event dates between March 6 - 31, 2018.

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FEBRUARY

Events Calendar

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GIRLS ROCK! 8:30 A.M.-3 P.M. • GRANTS PASS HIGH SCHOOL, 830 NE 9TH ST., GRANTS PASS CONTACT INFO: 541.476.4334 A free day of empowering workshops for girls 9-13 years old accompanied by an adult. The hands-on workshops relate to STEM (science, technology, engineering and math) topics. Last year more than 200 girls attended.

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BRAIN BOOKS DISCUSSION GROUP 1:30-3:30 P.M. • ASHLAND BRANCH LIBRARY, 410 SISKIYOU BLVD., ASHLAND CONTACT INFO: 541.774.6996, www.jcls.org Sponsored by the Friends of the Ashland Public Library, the topic this month will be “The Undoing Project: A Friendship that Changed Our Minds” by Michael Lewis about how the work of two Nobel Prize-winning scientists altered our perception of reality.

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ROGUE RIVER HALF MARATHON/ALYSSA WATSON MEMORIAL 5K 10 A.M.-1 P.M. • FLEMING PARK, 8880 ROGUE RIVER HWY., ROGUE RIVER CONTACT INFO: Out and back on Rogue River Greenway bike path. Fees vary by registration date and race. Register online at https:// secure.getmeregistered.com/get_information.php?event_ id=128319.

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THE NEST PARENT SUPPORT GROUP 1:30-2:30 P.M. • WHITE CITY LIBRARY, 3143 AVENUE C, WHITE CITY CONTACT INFO: jcls.org The Nest is a parent support group hosting informative talks, as well as activities for kids and parents. This on-going support group meets monthly on the fourth Wednesday.

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