March Oregon Healthy Living

MARCH 2018 | VOL. 11 — ISSUE 3

GET YOUR

HANDS DIRTY GROW A HEALTH GARDEN

PLUS Protecting pets from hidden dangers Saving sensitive teeth Comparing protein powders O regon H ealthy L iving . com

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Table of Contents

MARCH 2018 | VOLUME 11 — ISSUE 3

SPECIAL

COVER STORY

Herbalicious: Grow your own nutrition

5

FOOD

Power by Powder?

Protein supplements

12

FITNESS

Hips Don’t Lie: Is your pain from weak muscles?

14

HEALTH

PETS

Temperature and Teeth: Solutions for sensitivity

Household Dangers: Is your pet at risk?

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On the cover

The editor’s desk Do you get a thrill of excitement when you see tomato and herb starts appearing on shelves? I do! I buy a whole bunch and then remember all the effort involved in planting. However, it still seems worth it when the vegetable harvest is ready for picking. You’ll get insight into how hip weakness is a surprising cause of many aches and pains. My daughter’s foot injury stemmed from hip weakness we discovered. In the next issue, we will celebrate Mother’s Day with tips for making your own baby food and hiring a doula.

One of the many skills urban dwellers are losing in the age of technology is how to grow our own food. One local organization trying to teach the next generation about gardening is Ashland’s Rogue Valley Farm to School.

Their mission is to “educate children about our food system through hands-on farm and garden GET YOUR HANDS DIRTY programs, and by increasing local foods in school meals.”

Learn more at www.

PLUS rvfarm2school.org.

MARCH 2018 | VOL. 11 — ISSUE 3

GROW A HEALTH GARDEN

Protecting pets from hidden dangers

Saving sensitive teeth Comparing protein powders O regOnH ealtHy l iving . cOm

crose@rosebudmedia.com

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CONTRIBUTING WRITERS: Melissa Haskin Sarah Lemon Rebecca Scott Haley Strahan Cindy Quick Wilson

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SPECIAL

Flex Your

GREEN THUMB in the Garden How to plant healthy fruits, vegetables and herbs

S

TEXT BY REBECCA SCOTT

pring is a time for new growth. Flowers are blooming, and the weather is warming. Gardeners are rolling up their sleeves to plant new seeds, or harvest a fresh batch of fruits, vegetables and herbs. Whether you are an experienced gardener or never planted anything before, starting a garden helps you connect with your food on a deeper level, say local experts.

A garden with nutritional value

Southern Oregon is a great place for gardening, explains Melina Barker, the program director at Rogue Valley Farm to School in Ashland. “We’re lucky we can grow in all seasons,” she says. She suggests thinking of a garden as a rainbow, growing fruits and vegetables in a variety of colors. As an example, heirloom tomatoes come in several colors, including pink, purple, orange and red.

In terms of nutrition, Barker believes there are no bad vegetables you can grow. She says that kale gets you the biggest bang for your buck. “Kale has a lot of antioxidants and nutrients, and it grows all year long in the Rogue Valley,” she explains. You can also prepare kale in several ways, she says, including in a stir-fry, soup, smoothie or as chips.

An herb garden is another way to exercise your green thumb and grow something healthy. “Several herbs are good immune

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SPECIAL continued from page 5

Gardening is good for your mental health

system boosters,” says Kristin Piacitelli, an acupuncturist at Good Medicine Acupuncture and Herbs in Medford. She suggests planting herbs which are not only healthy, but are also beautiful. Echinacea, she says, can boost the immune system, reduce the symptoms of colds and flus, and add a burst of pink and purple to your garden.

A cornucopia of choices Barker and Piacitelli believe gardening has a multitude of benefits, including positive effects on your mental health.

The following includes some of the reasons why horticulture can be healing: A sense of responsibility: Caring for plants teaches you how to look after another living thing and practices responsibility in your daily life.

Learning to relax: Gardening provides an escape from busy or hectic schedules. Tending to plants allows you to let go and detach from deadlines, chores and other worries.

Gardening is easy: Even for people who think they don’t have a “green thumb,” gardening is still possible. A large garden is not necessary to enjoy the benefits of horticulture. If you are new to gardening, just hanging a basket or placing a few pots along a window ledge can lift your spirits.

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With so many varieties of fruits, vegetables and herbs available, the choices may seem overwhelming to first-time gardeners. Barker suggests doing some basic research beforehand because seasonality plays an important role in a successful garden. “March is the prime time to start a garden,” she says, noting that kale, spinach and radishes are good springtime crops. She advises gardeners to visit local farmers markets in March and purchase different types of greens to plant in your garden.

However, all is not lost if you miss the spring growing season.

According to Barker, you can plant root crops, such as carrots, in late summer that will last throughout the winter. “Carrots collect more sugar in winter, so they’ll taste sweeter if you harvest them during the colder months,” she says.

For novice gardeners looking to start small, an herb garden is a good option. “Eating a leaf fresh off the plant gives you a little extra zing in your mouth,” says Piacitelli. She recommends garlic as a good steppingstone for new gardeners. “Garlic is a natural antibiotic and it could help decrease high blood pressure and cholesterol levels,” she says. For tea drinkers, she suggests planting chamomile — a natural stress reliever.

Health benefits of gardening

For Piacitelli, she loves that gardening gets people out in nature and breathing fresh air, which helps reduce stress. “There’s a deeper connection with the earth when you put your energy into growing a plant, caring for it and watching it grow,” she says. In her opinion,

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SPECIAL freshly grown food also tastes better.

Barker agrees. “Gardening is a rewarding experience for all ages,” she says. Her students at Rogue Valley Farm to School tell her it feels good to plant something they can eventually eat, and to watch their plant grow. She also believes gardening gets you better acquainted with where you live. “You have to pay attention to the weather, the growing season and what insects are around. All of these things affect your garden,” she says.

With so many variables to consider, this could seem overwhelming to a new gardener. But Barker says there are ways to educate yourself before picking up your trowel for the first time.

How to start your garden

Barker and Piacitelli agree that beginners should start with plants that are easy to grow and care for. “You want it to be fun, not stressful,” says Piacitelli.

She recommends you pick one or two plants you are excited to grow, including your favorite herb or vegetable.

Barker believes it is important to seek out resources, especially if you are a beginner. She says there are

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Two third-graders harvest the last of summer’s tomatoes while attending a Rogue Valley Farm to School farm field trip in Ashland. Photo provided

by Rogue Valley Farm to School.

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SPECIAL

“Gardening helps strengthen our connection to the natural world.”

Melina Barker, Rogue Valley Farm to School.

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SPECIAL continued from page 7 many resources available in the Rogue Valley, including the Master Gardeners, workshops, books or even talking to local farmers.

In Barker’s opinion, a healthy and successful garden starts with the soil.

She says ensuring you have good soil is an important step you should not overlook. She suggests purchasing a soil kit at the local grange or nursery.

Then test the soil to see what you have to work with. Additionally, a lot of seed packets will tell you what soil is best for the plant to grow in, she explains. “The Rogue Valley has heavy clay soil. You may need to add organic matter, so the roots have room to grow and move,” she says.

Create a deeper connection to nature

Piacitelli believes gardening has many positive attributes, only one being you can enjoy food and herbs harvested fresh from the earth.

Barker encourages everyone to grow some food and share it with family and friends. She believes connecting with your food is one of the best ways to grow community, health and an overall sense of place. “Our culture moves so fast, we don’t always get to connect to our surroundings. Gardening helps strengthen our connection to the natural world,” she says.

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Jefferson Elementary students plant and tend Swiss chard in their school garden, facilitated by Rogue Valley Farm to School educators. Photo provided by Rogue Valley Farm to School.

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SPECIAL

continued from page 9

HEALTHY CROPS IN THE GARDEN Bell Peppers

Broccoli

Brussels sprouts

Carrots

Holy Basil

Kale

Mint

Peas

Rosemary

Spinach

Thyme

Tomatoes

Source of lycopene, folic acid, antioxidants.

An adrenal adaptogen.

Has a high concentration of the antioxidant carnosol.

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High in vitamin C and contains B vitamins, calcium, iron, magnesium, phosphorus and potassium.

High in fiber and antioxidants, rich in iron, vitamin K, A and C.

Contains multiple vitamins as well as iron, lutein, magnesium, folate, manganese, betaine, calcium, potassium, zinc, folic acid and more.

Packed with fiber, calcium, folic acid and vitamins K, A and C.

Known for calming digestive troubles and alleviating nausea.

Contains thymol, a potent antioxidant.

Source of beta carotene, lutein and fiber.

High in fiber, iron, magnesium, potassium and vitamins A, B6 and C.

Rich in lycopene, vitamins A, C and K.

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FOOD

PROTEIN

PERCEPTIONS

Some tout supplements for fitness, others say stick to real food TEXT BY SARAH LEMON

P

rotein, pound for pound, is among the costliest components of a healthy human diet.

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Scooped from a canister, mixed into shakes and smoothies, and consumed several times per day, protein supplements can add hundreds of dollars to one’s food budget. But while some fitness programs tout protein powder as the key to transforming fat into muscle, it’s a supplement that the vast majority of people — even athletes — don’t need, particularly given the massive mark-up, says Annie Behrend, a board-certified specialist in sports dietetics. “You’re only benefiting from that so much,” says the Ashland-based registered dietitian. “It’s kind of hard to wean some people off it, to be perfectly honest.”

Behrend, a marathon runner, cites a client who routinely consumed twice the amount of protein he needed, a holdover from his days as a body builder before he started training for triathlons. In his new pursuit, says Behrend, the man’s reliance on protein supplementation effectively subtracts other nutrients from his dietary equation. “You’re preventing yourself from getting nutrients that you can use,” says Behrend. “It might be more of an energy problem.”

Endurance athletes, says Behrend, typically should derive 50 percent of their calories from carbohydrates.

Consuming enough calories within a varied, wholesome diet furnishes adequate protein for the average person.

For example, a breakfast of oatmeal with skim milk, green salad topped with a 3-ounce chicken breast for lunch and a dinnertime dish of bean chili, with morning and midday snacks of cheese and nut butter with fruit, provide plenty of protein for a 130-pound woman whose daily calorie needs are about 1,200, says Behrend.

Most healthy adults, she says, need about 0.8 gram of protein per kilogram of their body weight. People who routinely work out by strength-training need about twice that number while endurance athletes fall somewhere in the middle, she adds.

Eating solid protein, however, “really bogs down the digestive system,” says Michael Huard, who sells protein supplements to clients of his Max Muscle franchise in Medford. “Around meal five, you’re getting ready to heave,” says Huard, a certified personal trainer and nutritional coach who competed for more than a decade as a body builder. “If you

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FOOD want to adequately feed the muscle, you need to feed it at least 20 to 25 grams of protein four to six times per day.”

Huard’s and Behrend’s calculations line up, but only when intense strength training is the client’s regular workout regimen. Huard describes his typical customer as “just interested in healthy living” for whom protein supplements constitute an “easy, convenient meal or snack.” A high-quality supplement, he says, costs a little more than a dollar per serving, about $35 to $40 for a month’s supply, if consumed only once per day.

He recommends one to two servings per day.

That’s exponentially more expensive than supplementing with nonfat powdered milk, says Behrend, who prescribes it for clients on a budget.

Because whey and casein are the “ideal combination” in dairy-derived protein, powdered milk is preferable to supplements that isolate one protein from the other, says Behrend. And there’s no scientific evidence, she says, that supplements offer any advantage over real food “although that’s a pretty common belief.”

Also widely misunderstood is the role that protein plays in the human body. Protein builds bone and muscle.

It makes up hormones, such as insulin, and enzymes that facilitate metabolic reactions and fuel utilization. But protein, contrary to popular perception, isn’t easily converted into energy. “Our fuel source is primarily going to be our glycogen and our blood glucose and maybe fat,” says Behrend.

And the mantra that a proper exercise routine breaks down muscle, she says, is overstated. While proponents of protein

supplements tout them as essential for muscle recovery after a workout, Behrend advocates a high-carbohydrate meal to replace the energy expended.

Huard maintains that post-workout protein supplementation will stave off muscle soreness. Quickly digested, protein isolate is the best beverage after a workout, he says. Protein concentrates, by contrast, are digested over two to four hours, he adds. “In the supplement business, you get what you’re paying for,” he says. “Are you really getting the most for your money?”

Huard and Behrend agree that whey protein is the most effective supplement. Soy also contributes to increases in lean muscle mass, says Behrend, but not as much as protein from milk. Pea protein, a popular vegan alternative to whey, does not offer protein of equal quality or efficacy, say Huard and Behrend. “With some of the vegetarian ones, there isn’t as much research,” says Behrend.

And consumers can’t simply trust a protein powder’s label, which may omit some ingredients, says Behrend.

Most troubling is the potential presence of anabolic steroids, she says, adding that there are plenty of other synthetic additives that should discourage anyone trying to adhere to a natural, whole-foods diet from purchasing protein powders. “The regulations are a little loose,” she says. “They think they can get away with that.”

Huard agrees that it is important to read labels on protein powders, advising consumers to look for a few high-quality ingredients rather than lists with numerous fillers, hormones and “pseudo steroids.”

What is protein?

Proteins are large molecules made up of amino acids. Proteins are essential nutrients because the human body cannot manufacture them but must obtain them from food.

Many foods — apart from meat, eggs, dairy products and legumes — contain amino acids that combine to make complete proteins. Whole grains, nuts, seeds and leafy greens all contain protein. From plant foods, most people can assemble their entire protein requirement for a day.

Consuming excess protein is of no added benefit to the body, says registered dietitian Annie Behrend, and can even be harmful. Metabolizing protein, nutrition experts say, doesn’t yield “clean” byproducts like carbohydrates do. The body must excrete protein’s waste products, namely uric acid, which can compromise kidney function over time.

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It’s All in the TEXT BY HALEY STRAHAN

Hips

FITNESS

Why hip weakness may be at the root of your aches and pains

F

or thousands of years, humans spent most of their time in motion. Whether hunting, gathering, or simply getting from place to place, they were on their feet and on the move. Fast forward to the 21st century, and most of us are living a decidedly different lifestyle.

Thanks in part to the advent of machines and technology, the average person spends about nine hours a day sitting down. While most people would agree that the modern era has its perks, the sedentary lifestyle we practice isn’t without drawbacks. Our bodies, once conditioned through the simple routine of daily activity, are often weaker and more vulnerable to injury. Even avid runners who spend a great deal of time training can still suffer from the detriment of so many hours sitting at a computer, at a desk or in the car. One area of the body that is particularly affected by what some researchers call the “sitting disease” is the hip and gluteal region.

“In someone who sits a lot, the hip muscles get tight in the front, and weak on the back and inside,” explains Phil Hanson, a physical therapist and certified strength conditioning specialist at Jackson County Physical Therapy in Medford. This hip weakness can have surprising symptoms.

“We often have clients come in with lower back or knee pain,” Hanson explains. “When the outside of the hip is weak, it doesn’t keep knee alignment dynamic, which puts strain on ligaments in the knee.”

Runners are at particular risk for developing pain or injury due to underutilized hip muscles. “The gluteal muscles are the largest muscles in the body, and when we don’t use them, other muscles have to take over, like the hamstrings or lower back,” says Chris Foster, a physical therapist and certified strength conditioning specialist at Core Physical Therapy and Training in Medford. “In runners, this changes their gait.

When they become fatigued, one side of the pelvis will drop down below the other, which makes them more prone to pain and injury.” Runners are also at risk due to the nature of the sport, as running is a repetitive movement that targets the same muscle set over and over. “Runners spend a lot of time increasing their stamina, their lung capacity, their leg strength, but often do not focus on the hip and glute area enough to

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Even avid runners who spend a great deal of time training can still suffer from the detriment of so many hours sitting at a computer, at a desk or in the car.

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FITNESS

9 EXERCISES TO INCREASE HIP STRENGTH 1. Squats

2. Lunges

Stand with feet shoulder-width apart. Keeping knees over toes, squat into a deep, sitting position, hold for a moment, and stand back up. Repeat several times.

Standing with feet slightly apart, step forward with one leg. Shift weight onto that foot and bend the knee deeply, keeping the back toe on the floor and the back knee bent almost to the ground. Step back into starting position and repeat on the other leg.

3. Single Leg Standing Hip Abduction (Front)

5. Lateral Band Walking

Place an elastic band around your ankles. Stand with feet shoulder-width apart. Keeping legs apart and hips level, raise one leg in front of you and bring back to floor. Repeat with other leg, doing several repetitions of each.

With the band around your lower legs, start with feet shoulder-width apart and the band taut. Bend your knees until you are in a slight squat position. Keeping hips level and without bouncing, sidestep several times to one side, and then back into place.

4. Single Leg Standing Hip Abduction (Back) Start in the same position as the front abduction, but this time lift the leg behind you, being sure to keep hips stable.

6. Side-Lying Clamshell Lie on one side with elastic band around the knees and legs slightly bent behind you. Keeping your body flat on the floor and spine straight, open and close the legs for several reps. Repeat on the other side.

7.Side Plank Lie on your side with legs stacked and extended. Using your elbow and forearm, life your body up, keeping abdominal muscles tightened and spine straight. Your body should be straight from ankles to shoulder. Hold this posture for several seconds, lower and repeat on other side.

8. Side Plank with Hip Abduction (Advanced) Beginning in the side plank, raise the top leg above hip level and lower it back down.

Repeat several times and switch sides.

9. Bridges Lie on your back with knees bent and hip-distance apart, with feet planted on the floor. Walk your heels as close to your buttocks as possible. With arms at side and palms on the floor, slowly lift your pelvis toward the ceiling. As you lift, keep your thighs parallel and squeeze your glutes.

Hold the position for a few minutes, bring your body back down to resting, and repeat.

Physical therapist Phil Hanson demonstrates how to improve hip strength. Photos provided by Jackson County Physical Therapy.

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FITNESS continued from page 14 match the demands of running,” Foster notes. “Their lungs can do it, their thighs can do it, but their core doesn’t hold up.”

Often, people have no idea that their symptoms stem from their hips. “When people come in with pain in the back or knees, we evaluate the hips for weakness,” Hanson explains.

“Many times, we will notice that they have good forward and backward movement, but not side-to-side.” This means that while the leg muscles are well developed, the hip and core muscles are less so. “When clients have poor control of their hip muscles, it often presents as referred knee pain.”

The good news is that people can rehabilitate weak hips through exercises targeted at strengthening the core of the body. “We teach a core-training class, which focuses on the principles of strengthening the hips and glutes, while protecting the spine following the guidelines of good body mechanics,” says Foster. “For instance, consciously learning to tighten the gluteus muscles when engaged in physical activity, increases tone in the spine and helps protect against injury.”

In addition to doing strength-training exercises, runners can benefit from adding additional forms of activity to their regimen.

“We see a lot of runners, but we rarely see soccer players,” notes Hanson, pointing out that soccer involves a wider range of motion which engages the muscles of the hip more completely.

Even just changing the surface area of a run can make a big difference in hip muscle development. “Trail running gives the body more varied input and less repetitive stress and strain, as compared to running on a flat surface,” Hanson advises.

“Incorporating a trail run, taking a different route, or increasing and decreasing speed can all help give a more varied workout.”

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HEALTH

SETTING TEETH ON EDGE

Hot and cold temperatures are painful for sensitive teeth TEXT BY MELISSA HASKIN

H

ave you ever taken a sip of a cold soda only to realize it was painful?

Perhaps hot or cold foods have been so troublesome for your mouth that you’ve resorted to eating and drinking lukewarm and room-temperature foods, avoiding extremes that cause pain. An occasional bout of sensitivity can be normal, but an overall sensation of hypersensitivity that leads you to avoid foods or liquids is not.

Dr. Steve Nelson, dentist and owner of Central Point Family Dentistry in Central Point, estimates that about one in three of his patients complain of sensitive teeth. He says the first step to treating this condition is to pinpoint the cause, which can include gum loss, mouth piercings, tooth decay and subpar dental work. Sensitivity can also

At-home solutions for sensitive teeth Shoddy dental work or gum loss aren’t the only causes of sensitive teeth. In fact, some things like whitening toothpastes may cause hypersensitivity as they can be highly abrasive. Here are a few things suggested by Dr. Nelson that you can try at home to help manage your sensitive teeth (in addition to seeing a dentist!): ● Instead of using a whitening or tartar-control toothpaste, switch to a desensitizing toothpaste. Look for toothpastes that have potassium nitrate, like Sensodyne. ● Avoid teeth bleaching products, which may be abrasive, wiping away enamel and exposing teeth. ● Brush and floss regularly to avoid a “plaque party” in your mouth. ● If you chew gum, try switching to a gum with xylitol, a naturally occurring substance sourced from birch trees that creates a less acidic reaction in the mouth than other types of sugar. ● Acidic foods can also be harmful to teeth, so you can also try reducing the amount of acidic foods in your diet.

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HEALTH result from poor oral hygiene: skipping dental cleanings, brushing and flossing. “Imagine all that plaque and tartar having a party on your teeth that is more destructive than Woodstock,” Nelson says.

If you’re suffering from sensitive teeth, you should head into your dentist’s office ASAP, advises Dr. Dimitrios Vareldzis, dentist and owner of Hillcrest Family Dentistry in Medford. He explains that the issues causing sensitivity can compound the longer you wait. “My recommendation is to seek dental help as soon as the sensitivity becomes apparent as a lot of times the treatment can be much more conservative,” he says.

Nelson says treating sensitive teeth is usually an easy process. “A desensitizing conditioner is placed on the sensitive area followed by a bonding or adhesive agent that protects the tooth from further sensitivity,” he explains.

With those few steps done in a single dental visit, Nelson says clients can usually “enjoy cold ice cream, ice water or not have to brush their teeth with lukewarm water again.”

Sensitivity solutions can get spendy and complex, however, if improper dental work is the cause of the pain.

Sometimes the dental work will need correction. For instance, a failing crown or filling can be the cause of a sensitive tooth and may need to be replaced.

Nelson says there is one thing everyone should ask for before receiving a new crown or filling: conditioner, an antibacterial solution that he says, “disarms microscopic bacteria and practically eliminates hypersensitivity associated with dental work.” Nelson asserts that not many dentists use this conditioner but that it plays a key role in reducing sensitivity.

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PETS

I Ate the

WHOLE Thing

Many common household items can have dangerous consequences for your pet TEXT BY CINDY QUICK WILSON

I

n the wild, dogs foraged for food, happily crunching bones, ingesting fur, raw meat and natural vegetation. Since modern society has decided that dogs are man’s best friend, we subject our pets to an environment filled with chemicals, artificially processed food and mass-marketed toys to help satisfy their natural instincts. Is it any wonder your dog sometimes seeks the novelty of more uncivilized entertainment that reminds him of who he really is?

The list is long when it comes to the dangers of modern life for our fur kids. Veterinarian Liana Barron with All Creatures Animal Hospital in Eagle Point advises her clients to be proactive by being aware of and preventing as many of these risks as possible. “It’s very important to be observant and to know your dog and its habits, especially the ones that can get it into trouble,” she says. “Observe its normal behaviors and functions so you know right away if something is wrong.” Reacting quickly, she says, is often the difference between saving your beloved pet’s life and losing it to some unfortunate accident.

We asked Dr. Barron and Dr. Jessica Voellm with A Street Animal Clinic in Ashland to raise our awareness when it comes to protecting our furry friends from the dangers lurking in homes and gardens for pets. Here are their lists of the main offenders:

them directly into the outdoor garbage bin and don’t throw them out for the chickens or onto the compost pile.

COMPOST. Dogs can get something called tremorgenic mycotoxins, which causes tremors and seizures, from anything moldy they might eat out in the yard or in compost.

ACORNS. These are not necessarily toxic, but they are the perfect size to get stuck in the small intestine. Chewed up, they will probably pass through OK, but like peach or avocado pits, they are dangerous if swallowed whole.

Tips list from Dr. Liana Barron, veterinarian All Creatures Animal Hospital, Eagle Point

BONES. People have let their dogs chew on bones for generations, but they can splinter, break teeth and cause obstructions if they swallow a chunk too big to digest. Pork bones are very high in fat content which is bad for dogs.

I advise people not to give their dogs bones of any kind, cooked or raw.

CORNCOBS. These are a bad, bad risk for dogs. It’s the perfect size to get stuck in the intestine. Always dispose of

ANTIFREEZE. Antifreeze is somewhat sweet, so a pet might lick it off the ground, and it doesn’t take that much to lead to

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PETS

DANGER!

kidney failure. If you can catch it within the first eight hours, we can probably still save them, but after that, we can’t give the antidote.

GARBAGE. Everybody worries about weed spray and chocolate, but they should be more worried about keeping their garbage cans secure because the dangers there can be deadly.

TOYS AND OTHER CHEWABLES. Avoid rope toys. Shredded string can bunch up in the outlet of the stomach and cause an obstruction, which usually requires surgery.

If your dog is an aggressive chewer, stay away from the soft squeaky toys because we have had to surgically remove impacted stuffing and parts of the plastic squeakers from stomachs and intestines. Some dogs love to eat socks and underwear so if yours does, make sure to keep laundry baskets and hampers up where your dog can’t get into it.

Acorns Antifreeze Bones Cannabis Chewables Compost Corncobs Fatty Foods Fish hooks Garbage Hair Ties Jerky Treats Lilies Medications Mothballs Mushrooms Rodent Poison Sewing Needles String Toys Xylitol

be more attracted to the edibles and even the trimmings.

STRING, THREAD, DENTAL FLOSS AND TINSEL. Cats love this, but if they swallow it, it can get caught under the tongue or bind up in their intestines. If you see string or thread coming out the back end, don’t try to pull it out, just let it take care of itself.

XYLITOL. This is an artificial sweetener used in gum, mints and peanut butter, and it is toxic to pets. It can cause a life-threatening drop in their blood sugar and liver damage.

FATTY FOODS. These can cause inflammation of the pancreas, or pancreatitis. Dogs’ and cats’ gastrointestinal tracts are just not designed to handle a lot of the things we eat, so feed them only food and treats that are specifically for pets.

JERKY TREATS. We’ve been seeing a very rare type of kidney failure associated with jerky treats that come from China.

Even though they are made in the USA, you never know if they get their source material from China where the standards are lower or non-existent, so don’t take a chance on jerky treats at all.

MUSHROOMS. Some may not be toxic, but can cause intestinal upset, vomiting and diarrhea. Others have neurotoxins that can cause seizures and/or blood disorders.

RODENT POISON. People usually think they are hiding the poison where the dog can’t find it, but the dog often does find it and eat it. Not only is the poison dangerous, but there is also the risk of eating or chewing on a rodent that has ingested the poison.

HAIR TIES. Cats and some dogs seem to be attracted to eating these and then they cause an obstruction. I won’t say it’s common, but we do see this often enough to make it a concern.

MOTHBALLS. Consumption or even the inhalation can affect multiple organ systems, including the liver, the gastrointestinal tract and the lungs. Even a small amount can do a lot of damage.

SEWING NEEDLES AND FISHING GEAR. For some reason, dogs and cats love sewing needles. Sometimes they can pass it, but more often the needle lodges somewhere, especially with the string attached. Fish hooks are another thing that attracts dogs. Sometimes they just get it stuck in their lips or noses, but if they swallow it down and they’re staring at you with fishing line hanging out of their mouths, don’t cut the line because it can help us to get it out.

ALL MEDICATIONS. Especially pain medications. We do prescribe those for dogs but at a much, much lower dose than for people. I don’t recommend giving those to your dog even if you think they are in pain. Always check with your vet first.

Tips list from Dr. Jessica Voellm, veterinarian A Street Veterinary Clinic, Ashland LILIES. Especially the bulbs, can be very toxic to cats and dogs. Some plants in the lily family are extremely toxic to kitties, where even a tiny amount can cause kidney failure.

Tulips can also cause some gastrointestinal upsets and diarrhea.

CANNABIS. We have seen a real increase in toxicity from cannabis ingestion. Cats tend to avoid it, but dogs seem to

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MARCH

EVENTS CALENDAR

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QIGONG CLASS 2-3 P.M. • ROGUE RIVER LIBRARY, 412 E MAIN ST., ROGUE RIVER CONTACT INFO: 541.864.8850 A series of five free classes led by qigong certified instructor Helen Jucevic.

Qigong exercises use mental focus, breath exercises and gentle movements. Sponsored by the Rogue River Friends of the Library, additional dates are March 13, 20, 27 and April 3.

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WINTER WELLNESS WORKSHOP: SPROUTING 12:30-1:20 P.M. • SOUTHERN OREGON UNIVERSITY-STEVENSON UNION ROOM 319,1118 SISKIYOU BLVD., ASHLAND CONTACT INFO: http://sou.edu/campus/event/ winter-wellness-workshop-series-february-28th Hosted by ECOS (Ecology and Sustainability Resource Center), presenter Matt Vogel will share tips about sprouting your own plants.

One lucky participant will win a sprouting starter kit.

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CHARLIE’S CHOCOLATE 5K RUN/WALK 10 A.M. • ASHLAND HILLS HOTEL & SUITES, ASHLAND CONTACT INFO: www.oregonchocolatefestival.com/chocolate-run One of the events of the annual Oregon Chocolate Festival, all racers will receive edible prizes and a chance to win a golden ticket. Registration for the run/ walk is $25; $7 for the kids’ 400-yard dash. Costumes encouraged.

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SHAMROCK RUN 2018 9 A.M. • CRATER HIGH SCHOOL, 655 N. 3RD ST., CENTRAL POINT CONTACT INFO: MIKE BARRETT, 541.779.1214 https://www.facebook.com/southernoregonshamrockrun/ The event begins with a free Leprechaun Lap for kids. The 5K run/walk begins at 9 a.m., starting on the high school track and leading out to the Bear Creek Greenway. With early registration

by March 15, the fee is $20 for adults and $7 for kids under 17.

GET LISTED!

DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR? 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 May 9 through June 2, 2018.

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MARCH 17

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EVENTS CALENDAR

17-18TH

FERMENTING FROM THE GROUND UP NOON-2 P.M. • ASHLAND FOOD CO-OP CLASSROOM, 300 PIONEER ST., ASHLAND CONTACT INFO: STEPHANIE KOERELLA 541.552.5454 Led by local fermentation expert Kirsten Shockey, learn how to utilize winter vegetables in a hands-on class. Taste samples and prepare your own jar to take home. Class fee is $40 for non-members.

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NINJA MOVEMENT TRAINING 1-3 P.M. • COYOTE TRAILS SCHOOL OF NATURE, 2931 SOUTH PACIFIC HIGHWAY, MEDFORD CONTACT INFO: 541.772.1390, coyotetrails.org Mobility and stealth exercises to help you tap into your inner ninja.

Class is for ages 7 to 70.

Tuition is $20.

OREGON CHEESE FESTIVAL 11 A.M. • ROGUE CREAMERY, 311 NORTH FRONT ST., CENTRAL POINT CONTACT INFO: www.oregoncheeseguild.org The 14th annual festival offers samples of artisan cheeses from Oregon and beyond. Events include guest speakers, live animals, over 100 vendors showcasing cheese, beer, wine and cider.

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LONG-DISTANCE BACKPACKING 6:30-8 P.M. • REI, 85 ROSSANLEY DR., MEDFORD CONTACT INFO: www.rei.com/stores/medford Get an overview and pointers about hiking a long trail, including pros and cons, planning and more.

ON-GOING

ROGUE VALLEY GROWERS & CRAFTERS MARKET 8:30 A.M.-1:30 P.M. • HAWTHORNE PARK, MEDFORD CONTACT INFO: www.rvgrowersmarket.com The open-air market season begins March 1 and continues through the fall. Vendors offer local and regional fruits, veggies, meat, cheese, artisan foods and crafts. The Ashland location at the National Guard Armory, 1420 E Main St., begins March 6.

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