Oregon Healthy Living | February 2020 by Rosebud Media

FEBRUARY 2020 | VOL. 13 â&#x20AC;&#x201D; ISSUE 2

Preventing unwanted pets

MEDITERRANEAN DIET IS STILL NO. 1

OregonHealthyLiving.com

Vision in 2020 How to breathe better

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PORTUGUESE-STYLE FISH STEW

Ingredients: • 3 tablespoons extra-virgin olive oil • 2 bay leaves • 2 teaspoons paprika (smoked or sweet) • 1 small onion, thinly sliced • 1 small green bell pepper, thinly sliced • 1 14.5-ounce can diced tomatoes • 1 clove garlic, finely chopped • 1/4 cup chopped fresh cilantro • Kosher salt and freshly ground pepper • 1 1/2 pounds skinless cod, halibut, tilapia or striped bass, cut into 2-inch chunks • 4 slices crusty bread, toasted

Directions 1. Heat 2 tablespoons olive oil in a medium saucepan over medium-high heat. Add the bay leaves and paprika and cook, stirring, 30 seconds. Add the onion, bell pepper, tomatoes, garlic and 2 tablespoons of the cilantro; season with salt and pepper. Cover and cook until the vegetables are softened, about 10 minutes. MF-00120238

OREGON HEALTHY LIVING | FEBRUARY 2020

2. Add 1 cup water and reduce the heat to medium low. Season the fish with salt and pepper, then nestle the pieces among the vegetables in the pan. Cover and simmer until the fish is just cooked through, 5 to 7 minutes. 3. Divide the stew among bowls. Drizzle with the remaining 1 tablespoon olive oil and sprinkle with the remaining 2 tablespoons cilantro. Serve with the bread.

VOL. 13 — ISSUE 2

FEBRUARY 2020

food

Eating Smart:

health

What is the Mediterranean diet?

pets

14 Vision for 2020: Eye care advances

natural

16 No. 1 Killer of Cats and Dogs:

Preventing overpopulation

20 Keep Breathing and Carry On:

Calming breathwork

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from the EDITOR The year 2020 is a big one in the vision community, as efforts across the globe are underway to enhance vision health awareness and access to treatment. For those of us who need corrective lenses, a trip to the eye doctor is an annual occasion. But for those who have always had good vision, don't take it for granted. If you're over 40, it's time to get a baseline eye exam. The leading causes of low-vision and blindness are age-related diseases, such as glaucoma, cataracts and macular degeneration. I was a bit freaked out when my eye doctor told me she can already see a cataract forming in my eye. It may not be an issue for 10-15 years, but it's already there and they can watch its progress. In March, we will feature the wonderful work Dogs for Better Lives in Central Point is doing crose@rosebudmedia.com to help children with autism spectrum disorder.

EDITOR Cheryl P. Rose CEO & PUBLISHER Steven Saslow ASSOCIATE PUBLISHER & VP OF SALES Gail Whiting

on the COVER

SALES SUPERVISOR Laura Perkins

In coming up with this month's Mediterranean-inspired menu, Tessa DeLine focused on recipes that are easy to make and ingredients that are easy to find and wallet-friendly. She also wanted to pack in as many antioxidant-rich ingredients as possible. "Quality ingredients makes a difference," DeLine says. "When selecting ingredients for Mediterranean diet dishes, be sure to find the freshest, organic fruits and vegetables, locally grown if possible."

GRAPHIC DESIGN & PRODUCTION Jaren Hobson CONTRIBUTING WRITERS Tessa DeLine Micah Leigh Sarah Lemon Rebecca Scott Cindy Quick Wilson

Photo by Tessa DeLine

Join the List...

CONTRIBUTING PHOTOGRAPHER Tessa DeLine

Sherm's Food 4 Less............................pg 2 Melange Eatery...................................pg 3 Grins4Kidz..........................................pg 4 Verve Pilates + Fitness Studio...............pg 6 Weatherly Inn.....................................pg 7 Natural Grocers..................................pg 9 Re-Joyce Healthcare at Home..............pg 11 Retina Care Center..............................pg 12 Rosa Transformationl Health................pg 13

Oregon Healthy Living Magazine is published by the Rosebud Media Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@rosebudmedia.com

Oregon Retina Center.........................pg 15 Rogue Community Health....................pg 17 Medicap Pharmacy.............................pg 19 Medical Eye Center.............................pg 19 Medford Foot & Ankle Clinic, P.C........pg 21 Northridge Center...............................pg 23 Compass Senior Living........................pg 24

...and reach your next customer with Oregon Healthy Living! Contact Sales Supervisor Laura Perkins at 541.776.4447 or lperkins@rosebudmedia.com

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OREGON HEALTHY LIVING | FEBRUARY 2020

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Pamela J. Ortiz, DDS, PC Kimberly L. Heeter, DDS

STORY BY SARAH LEMON

Traditional diet's tenets still sound

isit any country with a Mediterranean coastline and the key ingredients of its cooking are on prominent display.

“There was such a plethora of fruits and vegetables even in winter,” says chef Emily Moore, recalling her experience in Paris for culinary school. “A hundred times more fish available. There was almost no processed food.” While new trends have left their mark on traditional methods of meal preparation, the Mediterranean diet’s principles remain sound. Following her husband’s recent heart surgery, says

Moore, his physical therapy entailed education on the benefits of a diet high in fish, olive oil, whole grains, fresh produce and nuts and seeds and low in refined carbohydrates, sugar and saturated fat. “Be generous with yourself with these foods,” says Moore, whose Applegatebased business, Emily’s Kitchen, offers classes and catering. continued on page 6

FEBRUARY 2020 | OREGON HEALTHY LIVING

RECIPE The payoff comes in lower blood pressure, cholesterol and inflammation and reduced rates of cancer, diabetes, cardiovascular disease and other chronic conditions. Numerous nutritional studies over decades have demonstrated the Mediterranean diet’s positive effects, including one published late last year by PLOS One that showed the regimen’s potential for alleviating some symptoms of depression. “The Mediterranean diet is just very well-rounded,” says Dr. Daniel Smith of Bear Creek Naturopathic Clinic in Medford. “Every other diet has restrictions.” While the Mediterranean diet doesn’t eliminate or severely limit categories of nutrients, such as fats or carbohydrates, it’s fundamentally a whole-foods diet, says Smith. That means choosing foods that one’s great-grandmother could have consumed, and produce that’s as close as possible to having been picked off a tree, says Smith. Viewed in that context, poor-quality carbohydrates and refined sugar don’t belong on the Mediterranean menu, he adds. “Sugar just wasn’t available,” says Smith. “It was if you were rich.” Similarly, the Mediterranean diet discourages excess calories by virtue of small serving sizes, say Smith and Moore. “There is a smaller portion understanding,” says Moore, noting that European desserts constitute two to three bites. “The notion of being served a football-sized portion of meat is unheard of,” says Smith. Instead, diners take pleasure in mealtime companionship, relaxation and a glass of red wine. Small daily doses of the much-touted chemical compound resveratrol—found in red wine—has been linked to a variety of physiological gains. “There’s so many benefits to red wine,” says Smith. But it also promotes slowing down and enjoying the activities of cooking and eating, says Smith, acknowledging that many busy American families need to “get creative” to put wholesome meals on the table. “People ate together almost all the time,” says Moore, who returns to France every few years. “You didn’t see solitary eaters,” noting the contrast with American dining habits and venturing that Americans overeat out of loneliness and boredom. “Most families cooked,” she says, adding that there’s also pride throughout the Mediterranean in eating well, rather than feeling full. For a light meal, try Moore’s pilaf made with the whole grain farro, derived from several ancient wheat species. ■

FARRO P I L A F

wit h Porcin i & C rem ini Mu shroo ms

INGREDIENTS 4 tablespoons olive or grapeseed oil, divided, plus more if needed 1 medium onion or 2 large shallots, peeled and finely diced 1 pound cremini mushrooms, sliced 1 ounce dried porcini mushrooms, soaked in 1 cup hot water for 2 hours or more 1 1/2 cup whole farro (looks like wheat berries) 4 garlic cloves, peeled, smashed and thinly sliced Leaves stripped from 4 to 5 fresh thyme sprigs, or 2 teaspoons dried thyme 10 fresh sage leaves, shredded, or 2 teaspoon dried sage leaves (not rubbed sage) 6-7 cups vegetable stock 1 1/2 teaspoons kosher salt, or to taste Black pepper, to taste

DIRECTIONS In a medium-large pot or stovetop casserole with a tight-fitting lid, heat 2 tablespoons of olive oil over medium heat. When oil shimmers, add diced onion or shallots and cook, stirring occasionally, until golden. Add 2 more tablespoons oil and the cremini mushrooms; cook over mediumhigh heat, stirring often, until mushrooms are caramelized and golden and all juices have evaporated. Meanwhile, drain and slice the porcini mushrooms, reserving soaking liquid. Add the farro to pot along with the garlic and herbs; cook, stirring often, until the grains are glistening, and a few are starting to toast. Keep heat on medium-low so garlic doesn’t burn. Add porcini mushrooms and soaking liquid, then immediately pour in 4 cups of vegetable stock. Bring to a boil, then turn heat down to a simmer.

yourBODY yourMIND yourSOUL

Cover and cook for about 40 minutes, checking frequently and stirring to make sure farro isn’t sticking and liquid is still above level of grains. When liquid has reduced to level with top of grains, add another 2 cups stock and stir it in. Return to a simmer and continue to cook until farro is soft but still has a bit of “tooth,” adding more liquid (stock or water) as needed until farro is completely cooked. Season to taste with salt and pepper.

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OREGON HEALTHY LIVING | FEBRUARY 2020

Turn out onto a heated platter and serve garnished with more fresh herbs if you have them. Serve as a main dish with a hearty salad or as a side with a light entrée. Servings: 6. Recipe from chef Emily Moore of Emily's Kitchen

S E N I O R

L I V I N G

I N

M E D F O R D

At Weatherly, the Happy Dance has become quite the craze. A twinkle in the eye. A big grin. Perhaps an impromptu can-can. Happiness, when found, is quite a sight to behold. And at Weatherly, we see it often. Care to join in? Call 541.414.2498 to schedule your Sweet Life Tour. Weatherly Court, our brand new assisted living and memory care building, is now open for tours!

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RECIPES AND PHOTOS BY TESSA DELINE

Try a day eating the No. 1 diet

n January, U.S. News and World Report released its annual ranking of the worldâ&#x20AC;&#x2122;s best diets for 2020 and named the Mediterranean diet as No. 1. A team of 25 recognized professionals from medicine, fitness and nutrition determined the ranking based on seven criteria: short-term weight loss, long-term weight loss, effectiveness for cardiovascular disease prevention, effectiveness for preventing diabetes, ease of compliance, nutritional completeness and health risks. To get you started on this healthy approach, here are three examples of breakfast, lunch and dinner that incorporate some of the key elements of the Mediterranean diet.

OREGON HEALTHY LIVING | FEBRUARY 2020

GREEK YOGURT

RECIPE

wit h Ber rie s & Fla xse ed

Packed with probiotics, protein and heart-healthy antioxidants, this yogurt parfait makes a quick and easy breakfast option. Grinding the flaxseed increases the benefits of fiber and omega-3 fatty acids. Feel free to add different types of fruit such as strawberries, blackberries and mango to suit your taste. (Gluten-free)

INGREDIENTS 1 cup Greek yogurt (plain)

1 kiwi, peeled and diced

¼ cup fresh blueberries

1 tablespoon flax seeds

¼ cup fresh pomegranate seeds

1 teaspoon honey (optional)

DIRECTIONS Place yogurt in a bowl or serving-sized container. Add remaining ingredients. Serve immediately.

SERVINGS 1

continued on page 10

FEBRUARY 2020 | OREGON HEALTHY LIVING

EAT RIGHT WORKSHOP Join a class sponsored by Medford Parks and Recreation to discussthe Mediterranean diet with instructor Marc Mason. The class will be March 25 from 6:30-8 p.m. at Santo Community Center in Medford at a cost of $6 for Medford residents and $8 for non-residents.

R E C I P E

10 OREGON HEALTHY LIVING | FEBRUARY 2020

Tu sca n Ca nn ell ini BEAN SOUP This is an easy-to-make bean and vegetable soup with fresh-tasting ingredients and distinctive Italian flavors. Cannellini beans are white kidney beans that are popular in central and southern Italy. Use vegetable stock in place of chicken stock for a delicious vegetarian option. This soup can be made in advance and packed for a healthy weekday lunch. It can also be placed in freezer containers and frozen for use at a later date. Mashing the cannellini beans from one of the cans helps make the soup have a heartier and thicker texture.

INGREDIENTS 3 cans (15 ounce) of cannellini beans, drained and rinsed 2 tablespoons olive oil 2 carrots, diced 3 ribs of celery, diced 1 medium onion, diced 1 zucchini, diced 2 teaspoons minced garlic 1 tablespoon fresh thyme leaves

1 tablespoon fresh basil leaves, chopped 1/2 teaspoon ground sage 1/2 teaspoon salt (or to taste) 1/4 teaspoon black pepper (or to taste) 32 ounces chicken or vegetable broth 1 can (15 ounce) diced tomatoes, including juice 2 cups baby spinach, chopped Grated Parmesan cheese for garnish

DIRECTIONS Place a large, heavy-bottomed soup pot on the stove. Mash 1 can of cannellini beans with a potato masher in a small bowl and set aside. Heat the soup pot over medium-high heat. Add olive oil, onion, carrots and celery. Cook and stir constantly until carrots are tender and the onions are translucent. Be careful not to brown or burn. Add zucchini, stir and cook for 2-3 minutes. Add the whole and mashed cannellini beans, garlic, thyme, basil, sage, salt, pepper, broth and diced tomatoes. Cover and cook until reaching a simmer. Stir gently and reduce heat. Cook an additional 10-15 minutes, add spinach to soup and cook until spinach has wilted. Ladle into serving bowls and garnish with fresh grated Parmesan cheese.

S E R V I N G S 6-8

continued on page 12

FEBRUARY 2020 | OREGON HEALTHY LIVING

R E C I P E

STOCKING YOUR PANTRY & FRIDGE

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OREGON HEALTHY LIVING | FEBRUARY 2020

THE MEDITERRANEAN DIET EMPHASIZES THESE INGREDIENTS:

Olive oil Fruits Vegetables Whole grains Fish Chicken

IN MODERATION:

Cheese Yogurt Red wine

Beans Nuts Legumes Herbs Spices

Pan Seared S M O K ED PAPRIK A TIL APIA Tilapia is white-fleshed and mild in flavor. It’s both easy to find and inexpensive. Find it fresh at the seafood counter or in the freezer section of nearly every grocery store. Choose tilapia raised in the United States if possible. You can substitute halibut, salmon or even catfish instead of the tilapia in this recipe. (Gluten-free)

DIRECTIONS Preheat a large cast iron or nonstick pan to medium-high heat. Wash and dry the fish fillets. Mix together the olive oil, smoked paprika, garlic, thyme, salt and pepper. Brush mixture on both sides of the fish fillets. Lightly drizzle olive in pan and place fish in hot pan. Cook 2-3 minutes, and gently flip the fish. Cook fish for another 2-3 minutes or until the fish starts to flake with a fork. Remove from heat and serve over a bed of steamed spinach. Garnish with fresh lemon wedges.

INGREDIENTS 4 five-ounce tilapia fillets (boneless and skinless) 2 tablespoons olive oil 1–2 teaspoons smoked paprika 1 teaspoon garlic, minced 1 teaspoon thyme leaves, crushed and dried 1/2 teaspoon salt (or to taste) 1/4 teaspoons black pepper (or to taste) Olive oil for pan Garnish with lemon wedges and serve over a half cup of steamed spinach.

SERVINGS 4

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LEARN WHAT REALLY WORKS to turn your health around. Safely. Healthfully!

STORY BY REBECCA SCOTT

New treatments, technologies and surgical techniques have changed eyecare

he last decade has seen many advances in medicine, especially in the fields of opthalmology and optometry. With the advent of new technologies, therapies and treatments, local medical professionals agree that big changes in eyecare will continue to have a positive impact on patients for years to come.

OREGON HEALTHY LIVING | FEBRUARY 2020

Advances in eyecare Leading up to 2020, there have been major changes in opthalmology, including optical coherence tomography (OCT) imaging, gene therapy and new surgical techniques. “OCT imaging is like an ultrasound for the eye,” explains Dr. Heather French, an optometrist with the Medical Eye Center in Medford. This technique creates high resolution images of the eye, which gives a detailed picture of the retina’s distinctive layers. “We can map and measure the thickness of the layers, which helps with reaching a diagnosis. The images also provide treatment guidance for glaucoma and other retinal diseases, including age-related macular degeneration and diabetic eye disease.”

OCT imaging is not a new technique, but recent technological developments have made it a much less invasive form of testing, according to Dr. Justin Spaulding, an ophthalmologist with Cataract & Laser Institute of Southern Oregon. “It is a simple and easy test. The patient sits in the machine with their eyes open during the procedure, and no radiation is used,” he explains. However, there have been even greater changes in eyecare that go beyond testing. Doctors are just starting to learn what eye diseases gene therapy can affect, says Spaulding. In 2017, the U.S. Food and Drug Administration approved a new gene therapy that can treat a specific inherited eye disease. “Luxturna treats the effects of the biallelic RPE65 mutation, which is associated with retinal dystrophy, a rare genetic eye disease,” Spaulding explains.

BEST PRACTICES FOR GOOD EYE HEALTH While there have been many advances in eyecare during the past 10 years, Spaulding and French believe that maintaining a healthy lifestyle is an important part of good eye health. A few lifestyle changes include:

Eating healthy foods, such as leafy greens and fish high in omega-3 fatty acids.

Exercising regularly.

Wearing sunglasses and other protective eyewear.

Resting your eyes by taking a break every 20 minutes to look at something 20 feet away for 20 seconds.

Visiting an eye specialist once a year for best early detection of disease.

Before the approval of Luxturna, French says doctors didn’t have many options available, and people with this retinal dystrophy would either go blind or have minimal vision. Today, doctors can inject the medicine into the subretinal space, she explains, adding that studies have shown people are getting useful vision improvements from the treatment. “The downside is it’s very expensive, with one injection costing about $500,000," French says. "The procedure is also done in only a handful of places. But you just need to get the injection once and it lasts for your entire life.”

New surgical options In addition to new medications and tests, surgical advances have made a major impact in the field of eyecare, especially for treating glaucoma. A healthy eye functions like a sink, explains Spaulding, but when you have glaucoma, the sink isn’t draining. “The water has nowhere to go so the pressure goes up into the eye,” he says. In the past, doctors used selective laser trabeculoplasty (SLT) as a secondary glaucoma treatment after eye drops; however, a recent study has provided evidence that SLT is as effective — if not more so — than drops as the first line of treatment, according to Spaulding. “The laser is applied to the drainage tissue in the eye,” he explains. “It creates

a chemical and biological change in the tissue that results in better drainage of fluid through the drain and out of the eye.” Corneal surgeries have also changed greatly, according to French. “In people with a specific genetic condition, the cells responsible for maintaining water in the cornea are less efficient, which negatively impacts vision,” she explains. Previously, she says, the only fix was a corneal transplant; however, the grafts had a high rate of rejection and people often needed specialty contact lenses. “Today, we’re able to take a thin graft from a cadaver cornea and transplant it internally. Patients have had better vision outcomes with this surgery.”

Keeping your eyes healthy Even though the past decade has seen amazing technological advances, new surgical techniques and better medications, Spaulding and French agree that a healthy lifestyle directly impacts your eyes. “A healthy body helps you have healthy eyes,” says French. Yearly eye exams are essential, according to Spaulding, because with diseases like glaucoma, you don’t know you have a problem until you’ve experienced some vision loss. “It’s always good to visit your eye doctor once a year for a general eye health check,” he says. ■

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FEBRUARY 2020 | OREGON HEALTHY LIVING

Every year, U.S. shelters euthanize millions of lost, abandoned and unwanted pets

STORY BY CINDY QUICK WILSON

16 OREGON HEALTHY LIVING | FEBRUARY 2020

f you’re reading this, it probably means you have a soft spot for animals. If so, it will break your heart to know that according to the American Society for the Prevention of Cruelty to Animals, overpopulation is the No. 1 killer of dogs and cats in the United States. An estimated 10 million dogs, cats, puppies and kittens are euthanized every year. Many of these animals are young and adoptable, the ASPCA says.

“There is just no good reason not to spay and neuter,” insists Sally Mackler, board chair of SNYP (Spay/Neuter Your Pet) in Talent. “There is absolutely no excuse for allowing more animals to be created when we can’t find homes for the ones that are already here.” SNYP is a small, local nonprofit agency created in 1997 to provide more affordable spay and neuter services in and around Southern Oregon. These simple surgical procedures alter the reproductive organs to prevent conception. “Overall, it’s better for the health of the animal,” Mackler says. “It reduces, if not eliminates, the prospect of getting ovarian, testicular and mammary cancer. It also improves their behavior and makes them more sociable. It also keeps them from wanting to roam in search of a romantic liaison, which can involve dangerous situations with traffic, getting lost and fights with other dogs.”

Cur-tailing reproductive colonies As in many areas across the country, Mackler says, the Rogue Valley struggles with how to humanely control feral, stray and abandoned pets. “Southern Oregon is growing, and it’s more common for people to have multiple pets, especially cats. Some people don’t realize that a female cat can become pregnant at 4 months of age. In a year, just one female cat and her offspring can produce 150-200 cats. There are whole colonies of feral cats that continue to breed, which creates huge reproductive potential.” Dogs are very different, says Mackler. “There are a lot of programs for dog control, so there are more resources. Cats are more secretive; they hide out and are less noticeable, so they continue to breed. When packs of dogs run through neighborhoods, people tend to notice and report it. It’s a whole different dynamic.” continued on page 18

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Rogue Community Health is a 501(c)(3) nonprofit. We are an equal opportunity employer. Our programs and services are designed for everyone, regardless of insurance status or ability to pay. FEBRUARY 2020 | OREGON HEALTHY LIVING

Surrendered animals swell the numbers Unchecked breeding is certainly the biggest contributor to overpopulation, but shelters are overflowing for other reasons as well, explains Margaret Varner, executive director with Rogue Valley Humane Society in Grants Pass. “To have a pet is a very personal thing, and each animal has its own characteristics. If someone picks a pet for you, maybe as a gift, it might not be the perfect fit for you or your family. Other times people become ill or their housing situations change, or they relocate for work and they can’t find a home for the pet. Unfortunately, not everybody can be in it for the long haul and they are forced to abandon or surrender the pet.” In some cases, people just have too many dogs and become puppy mills. “This area is very rural, and it’s difficult for the animal control officers to keep a watch on these facilities,” Varner says. “And this is not about getting people in trouble and charging them; it’s about helping people whose dog populations get out of control, and they end up with litters and litters of puppies they can’t find homes for.”

"Being a responsible pet owner is the right thing to do, for your neighbors, the community and for the sake of all these helpless animals."

Margaret Varner Rogue Valley Humane Society, Grants Pass

OREGON HEALTHY LIVING | FEBRUARY 2020

Be a responsible pet owner While the problem may not be immediately solvable, our two experts agree that prevention is key. “If you have a heart for animals,” Mackler says, “there’s no question that we want to minimize their suffering and not bring another animal into the world. If you are looking for a pet, don’t go to a breeder or a puppy mill or a pet store. There are so many adoptable pets available, who have been fixed, vaccinated and are ready to go into a loving home. Even if you are looking for a certain kind of animal, there are breed-specific rescues where you can find that particular type. You will never find a better pet than one you find in a shelter.” Varner’s plea to the community is, “Help us do our job by adopting a pet from a shelter. And as pet owners, do your job by spaying and neutering your animals. We offer assistance with trapping and low-cost spay and neuter services. Being a responsible pet owner is the right thing to do for your neighbors, the community and for the sake of all these helpless animals.” ■

FEBRUARY IS NATIONAL SPAY/NEUTER MONTH For more information on low-cost spay and neuter services and help with feral cats, contact:

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FEBRUARY 2020 | OREGON HEALTHY LIVING

STORY BY MICAH LEIGH

Feeling better by simply breathing

e can catch our breath, we can lose our breath and we can have our breath taken away, but how much do we really pay attention to the daily process of breathing, and how can we use it to our advantage? Susan Jaques, yoga and meditation instructor at Easeful Mind in Ashland, says that conscious breathing has many health benefits. “It has been scientifically shown that by practicing certain breathing techniques, you can lower your blood pressure and elevate the relaxation response,” she says. “You can test this theory yourself by taking a blood pressure reading, practicing a deep breathing technique for five minutes, and then taking another reading. Breathing is a fundamental part of meditation and yoga, but it can also be done by itself. Just by watching and becoming aware of your breath, you can calm anger, reduce anxiety and quiet panic attacks.”

20 OREGON HEALTHY LIVING | FEBRUARY 2020

Ginny Dean instructs people in yoga and breathing at Essence of Health in Ashland. She says the breath is a powerful tool that can be used anytime of day to destress. “We are all going crazy and trying to find 20 minutes a day just for ourselves,” she says. “Just by practicing breathing exercises a few minutes a day, you will become more aware and will benefit on many levels—physically, spiritually and emotionally. When we are stressed, cortisol levels go up, causing damage to our immune system. By simply taking a few deep breaths, those cortisol levels start to drop.” Jaques says there is no special equipment needed to practice breathing. “You don’t have to light a candle or sit in a special position,” she says. “You can stop where you are, even if you are stuck in traffic or standing in line at the grocery store, and focus on your breath. Shallow breathing can turn into panic and anxiety, so take deep conscious breaths. Slowly inhale deep into the lungs and the belly, engaging the diaphragm. Slowly exhale, expelling the air from the lungs and abdomen. You will immediately start to calm down.”

Dean says to take that moment, take deep breaths and push through whatever external things come at you. “Just a few deep breaths can calm us and take the edge off,” she says. “The nervous system will respond. As you consistently practice, your body will look forward to it, much like your muscles look forward to exercise if that is part of your regular routine.” Both Jaques and Dean teach workshops in breathing and relaxation techniques. “The only thing that might hinder you from beginning a course is having a cold or upper respiratory problem,” says Jaques. “You might want to get clearance from your doctor. And of course, if you feel uncomfortable with any technique, just stop.” Dean says consistency is important. “Breathing practices not only relax the mind and muscles, they increase the cardiovascular system and lung capacity,” she adds. “As you continue to visual your breath and practice on a daily basis, it becomes a natural way to breathe. You will take fuller, deeper breaths and begin to see results. You don’t have to go anywhere or buy anything. Just do it wherever you are. No one else can come in. It’s our unique experience. It’s a big part of self-care.” ■

BOOST YOUR HEALTH BENEFITS BY ADDING MEDITATION

Ginny Dean says that breathing and meditation go hand in hand. “If you can only sit for five minutes and focus on your breath, you start to connect to the nervous system and the gut, which is our second brain. Everything connects through the body.” Clearing the mind for five minutes is no easy feat. “Monkey mind will come in with all those thoughts,” says Dean. “Your mind will start to ramble. Don’t be discouraged when this happens. It is normal and happens to everyone. Just realize it, and come back to the breath,” says Dean. “Consistent practice keeps us centered and focused. When I’m calm, people around me can be freaking out. I am able to bring them into that higher energy and help them calm down as well.” Centering breath is not a new topic, Dean reminds. “It has been around for ages. For me, it helps me relax and connect to the energy I want to create for myself through quiet moments of introspection. Take the time to open up to infinite possibilities.”

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February / March 2020 Events

HORMONAL IMBALANCE & BELLY FAT SEMINAR

FEBRUARY 11 | 5-7 P.M. ROSA TRANSFORMATIONAL HEALTH, 843 E. MAIN ST., MEDFORD Learn about how functional medicine gets to the root of the problem when you are experiencing brain fog, sleeplessness, stubborn weight, fatigue and gut issues. A free dinner and seminar, but reservations required. CONTACT INFO: www.rosahealth.com 541.816.4336

CHINESE MEDICINE’S FIVE DIMENSIONS OF WELLNESS

FEBRUARY 8 | 11:30 A.M.-12:30 P.M. JACKSONVILLE PUBLIC LIBRARY, 340 W. C ST., JACKSONVILLE As part of the Southern Oregon Chinese Cultural Association’s celebration of the Year of the Rat, this free seminar explores the five elements and energetic systems of Chinese medicine and how they influence physical, mental and emotional health throughout the seasons. CONTACT INFO: www.soccachinesenewyear.org

BREAKFAST FOR CHAMPIONS COOKING DEMO FEBRUARY 11 | 1:30-2:30 P.M. ASANTE DEMONSTRATION KITCHEN, 537 UNION AVE., GRANTS PASS Kickstart your brain in the morning by getting a healthy breakfast. Fee is $15 per person. Class repeats on Feb. 25. CONTACT INFO: asante.org | 541.472.7062

GET YOUR EVENT LISTED! Email crose@rosebudmedia.com with 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.

22 OREGON HEALTHY LIVING | FEBRUARY 2020

BRAIN TIME 55+

FEBRUARY 14 | 2-4 P.M. CENTRAL POINT LIBRARY, 116 S. THIRD ST., CENTRAL POINT Want to keep those gray cells active? Encourage brain strength with Scrabble, Boggle, coloring and puzzles. CONTACT INFO: www.jcls.org | 541.664.3228

Call us today at: (541) 535-5497 3737 S. Pacific Hwy Medford, OR 97501

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BEGINNING SALSA DANCING

FEBRUARY 18 | 6:30-7:45 P.M. THE GROVE, 1195 E. MAIN ST., ASHLAND Class is weekly through March 3. Buy a threepunch class card for $24. Led by Cori Grimm, learn the basic dance steps. CONTACT INFO: ashlandparks.org | 715.682.7059

SHOP SMART AND SAVE AT THE GROCERY STORE

MARCH 16 | 6-7 P.M. SANTO COMMUNITY CENTER, 701 N. COLUMBUS AVE., MEDFORD Instructor Venessa Meaney gives tips for maximizing purchases and incorporating healthy foods into favorite meals. For ages 16 and up. Class repeats April 27. Fee for residents is $11 and $17 for nonresidents. CONTACT INFO: www.playmedford.com 541.774.2400

Engaging activities, live entertainment, field trips, one meal, a snack and a caring well-trained staff with access to a licensed nurse.

Medford

GOLD HILL LIBRARY BOOK CLUB

FEBRUARY 21 | 3-4 P.M. GOLD HILL LIBRARY, 202 DARDANELLES ST., GOLD HILL Join in a discussion of this monthâ&#x20AC;&#x2122;s selection, Educated by Tara Westover. CONTACT INFO: www.jcls.org | 541.855.1994

NUTRITION FOR MENTAL HEALTH AND INCREASED ENERGY

MARCH 25 | 6-7 P.M. ROGUE VALLEY FAMILY YMCA, 522 W. SIXTH ST., MEDFORD A free nutrition class to learn how to make better food choices for you and your family. The YMCA provides a healthy snack during the class. CONTACT INFO: wellness@rvymca.org 541.772.6295 x104

Grants Pass

Phone: (541) 295-8052

3737 S. Pacific Hwy Medford, OR 97501

1150 NE 9th St Grants Pass, OR 97526

Personalized care in an home setting, delicious meals, fun activities and caring staff around the clock.

(541) 535-5497 | 3737 South Pacific Hwy. Medford, OR 97501 www.northridgecenter.com MF-00120168

FEBRUARY 2020 | OREGON HEALTHY LIVING

800 N. Haskell St. Central Point, OR 541.630.3038 pearvalleysl.com Assisted Living & Memory Care

live & play here 261 Loto St. Eagle Point, OR 541.830.0355 lakelandsl.com

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