Oregon Healthy Living

APRIL 2017 | VOL. 10 — ISSUE 4

Get Out There

Camping, hiking, climbing season underway

PLUS

• Wilderness skills • Poison oak pointers • Cooking by campfire O regOn H ealtHy l iving . cOm

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Table of Contents

APRIL 2017 | VOLUME 10 — ISSUE 4

FOOD

COVER STORY

Go Dutch: Campfire fare

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FITNESS

Peak Condition: Prepare for a mountain climb

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SPECIAL

HEALTH

STYLE

Stranded or Lost?

5 survival skills

Plentiful Poison Oak: Beware and take care

Hiking Kit: Checklist for packs

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Contributors

The editor’s desk Study after study has proven the beneficial effects of spending time in nature for both mental and physical health.

Did you know it’s also been linked to boosting self-esteem and immune systems? Take advantage of the beauty in Southern Oregon to get on a trail or visit a park. Next month, we’ll check in with Zumba to see if the party is still going more than a decade after the fitness craze took the gyms by storm.

crose@mailtribune.com

STAFF EDITOR: Cheryl P. Rose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING WRITERS: Sarah Lemon Jordan Marie Martinez Rebecca Scott Haley Strahan Cindy Quick Wilson

Oregon Healthy Living Magazine is published by the Southern Oregon Media Group Advertising Department, 111 N. Fir St., Medford, OR 97501.

General information: 541.776.4422 Submissions and feedback: crose@mailtribune.com

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Sarah Lemon

Rebecca Scott

Haley Strahan

Cindy Quick Wilson

Join the list...

Applegate Soils........................... pg. 15 Army Navy Marine Store............ pg. 8 Ashland Food Co-op .................. pg. 19 Beds For Less.............................. pg. 20 Crater Chain Saw....................... pg. 9 Core Physical Therapy................. pg. 21 Finish Line Real Estate LLC........... pg. 23 Grins4Kidz.................................. pg. 18 Josephine County Parks............... pg. 8 Linstrom Family Dental................. pg. 28 Medford Dermatology................. pg. 18 Medford Food Co-op.................. pg. 26 Medford Foot & Ankle................. pg. 25 Medicap Pharmacy..................... pg. 17 Northridge Center....................... pg. 4

Northwest Outdoor Store............. pg. 11 Oregon Holistic Network............. pg. 4 Oregon Retina Center................. pg. 23 Parkinson’s Resources.................. pg. 17 Retina Care Center...................... pg. 14 Rogue Valley Zipline Adventures.. pg. 7 Rosa Transformational Health...... pg. 13 Sherm’s Food 4 Less.................... pg. 2 Southern Oregon Foot & Ankle... pg. 3 Superior Athletic Club.................. pg. 15 Team Bushey / John L. Scott........ pg. 26 Triple A RV Center...................... pg. 6 True South Solar.......................... pg. 10 Visiting Angels............................ pg. 27 The Wharf.................................. pg. 26

....and reach your next customer with Oregon Healthy Living!

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FOOD

Campground Cuisine Dutch ovens are an outdoor cooking essential TEXT BY SARAH LEMON

N

o matter the season outside, a Dutch oven that’s well-seasoned inside delivers incomparable campground fare. “You can cook absolutely anything in a Dutch oven that you can cook in your home oven,” says Charles Lee, an avid Dutch-oven cook.

Preparing hearty, healthful meals outdoors has plenty in common with recipes and techniques typically used indoors.

Fresh, whole foods yield more delicious dishes than do packaged, convenience products. “I usually try to stay away from canned foods,” says Lee, a Shady Cove resident. “I try to go with fresh everything and you can just season it to your own taste.”

While herbs and spices are open to interpretation, basic sanitation measures should be strictly followed. Because outdoor kitchens typically lack running water for washing hands and utensils to prevent cross-contamination, Lee always brings along a jug of warm water.

An instant-read thermometer is indispensable for verifying that meat is cooked to the correct degree of doneness and that raw meats and dairy are adequately chilled — 40 F or lower —

Mail Tribune file photo.

between home refrigerator, cooler and campfire. Cook most foods to the safe temperature of 140 F as rapidly as possible to prevent bacterial growth that causes foodborne illness.

The same holds true for storing cooked, leftover food, which should be cooled within a couple of hours using an ice bath.

Keeping raw ingredients — meat in particular — from contaminating ready-to-eat foods also is key. Lee transports pantry staples in a separate box to the cook site. His essentials include several types of flour, sugar, salt, dried herbs and home-grown, dried chiles. He also keeps beef broth handy to enhance beans, soups, stews and chili. “I take honey; I take molasses.”

Estimating that he’s devised about 200 recipes, Lee started competing in 2010 with his Dutch oven and, each year, enters several cooking competitions under the name Trailhead Kitchens. He’ll demonstrate some tricks of the trade during a free workshop from 10 a.m. to noon Saturday, April 8, at Sportsman’s Warehouse in Medford.

Lee’s lessons often start with seasoning a new Dutch oven.

First, heat the pot and lid in a home oven to 350 F. Using extra-light olive oil, Lee swipes the Dutch oven’s interior surfaces with the thinnest possible coating, then returns it to 350 F for an hour. Heat, he says, then repeat. “Really burn that oil into the metal because cast iron is very porous,” says Lee. “It will put a patina into the metal.”

Dutch-oven dinner rolls. Photo by Charles and Laura Lee

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FOOD Photo courtesy of Trailhead Kitchen

VEGETABLE-BEEF SOUP WITH BARLEY Recipe courtesy of Charles and Laura Lee of Trail

Ingredients:

1 pound beef, cut of choice 2 quarts beef broth 1 tablespoon olive oil 5 garlic cloves, peeled and chopped 4 Anaheim chili peppers, stemmed and chopped 2 green bell peppers, cored and chopped 2 red bell peppers, cored and chopped 4-5 medium potatoes, peeled and chopped 7-10 small carrots (preferably garden-fresh), trimmed and sliced crosswise ½ cup uncooked barley, rinsed Salt and pepper, to taste

Directions:

Prepare enough charcoal briquettes for cooking with 12 coals underneath the Dutch oven and 12 on the lid. In a 10-inch Dutch oven, combine the beef and the broth. Cook at a simmer for 2 hours, then allow beef to cool enough to chop into bite-sized pieces. Return beef to pot of broth and cook at a boil for 15 to 20 minutes. In a separate Dutch oven or cast-iron skillet, heat the oil until shimmering, then saute the garlic and peppers in oil until softened. Add aromatics to pot with beef, along with the potatoes, carrots and barley; cook for 1 hour. Season to taste with the salt and pepper.

Servings: 4-6

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FOOD Maintaining a Dutch oven’s season, says Lee, is even easier: “Don’t ever wash a Dutch oven with any kind of soap.”

To clean the pot, use the hottest water tolerable to human skin.

Remove large food particles with a plastic scraper, then scrub with a nylon-bristle brush. Wipe the pot with a thin sheen of oil and store with a rolled-up paper towel between the rim and the lid to break the airtight seal that can cause overlooked food particles to go rancid.

Sweet flavors tend to infuse the pot — and transfer to other foods — more readily than savory, says Roger Owen of Rogue River. While operating an outdoor catering company, Owen reserved at least one Dutch oven just for desserts. “We did tons of lasagna; we did macaroni and cheese; we did pizzas,” he says. “We did a lot of potatoes.”

Cooking for groups as large as 450 people, Owen’s Silver Ridge Outfitters was known for consistency, as well as quality. “The place to start is even before you go camping,” he says “Try it at home first.”

Like a low-tech Crock Pot, the Dutch oven frees outdoor enthusiasts to leave their meal on a smoldering fire while they go exploring, says Owen. But bringing a Dutch oven to temperature before filling it with food, he says, cuts about 30 minutes off the cooking time.

Coals from a fire can be used, but because they vary in size and composition, it’s more difficult to regulate temperature, says Owen, who was loyal for 12 years to the same brand of briquette. And most Dutchoven temperature charts, he says, overstate the number of coals needed underneath the pot. The majority of coals should go on the flat lid, he says.

“If you put a bunch of coals on the bottom, you can easily burn things.”

Lee adheres to an old Dutch-oven adage: “If it smells like it’s done, it probably is; if it smells like it’s burnt, it probably is.”

But even if the food misses the mark, Dutch ovens impart at least one vital nutrient, says Owen. “As a society, we tend to be anemic,” he says. “And cooking with cast iron gives you trace amounts of iron.”

continued on page 8

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FOOD continued from page 7

Camping

COMFORT FOOD Oregon Healthy Living recently solicited our readers to send in some favorite campfire recipes. Three of the submissions are printed below.

Though they sound yummy, no one is classifying all of these ingredients as healthy!

CAST-IRON DRUNKEN ROAST Submitted by Debi Levendusky of Trail Ingredients:

1 large chuck roast 1 bottle of Lagunitas Little Sumpin’ Sumpin’ beer (or other IPA beer) 1 package of dry ranch dip mix 1 package of dry au jus gravy mix 1 package of dry Lipton onion soup mix 1 stick of butter 1 large turnip 1 large onion 6-8 carrots, cut in chunks 5-6 potatoes, quartered Flour Salt and pepper Olive oil

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FOOD

Directions:

Season the chuck roast lightly with salt and pepper, coat with flour and sear in skillet with olive oil. Place the roast in the bottom of a cast-iron Dutch oven. Pour beer around the roast. Sprinkle all three packages of dry mixes over the top of the roast and then place the stick of butter on top. Cover the Dutch oven and cook over medium coals for 3-4 hours, turning the roast once midway, after approximately two hours. Add the turnip, onion, carrots and potatoes at this time, cover and continue to cook over medium coals another 1½ - 2 hours. Roast should be tender and ready to fall apart.

Debi Levendusky and her husband, David, camp along the Rogue River with their dog, Jed. They usually camp several weeks during the summer, and love to fish and hike. At the end of the day, Levendusky said they just need a campfire, family, friends and good food.

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FOOD continued from page 9

Ingredients:

4-6 quarts water 16 ounces dark beer 1/2-3/4 cup spice package, such as Old Bay or Slap Ya Mama Cajun seasoning (reserve 1/4 of package) 8-10 medium-sized red potatoes, halved 2 medium-sized onions, cut in wedges 2 garlic cloves, crushed 6 ears shucked fresh corn, halved (or can use frozen/canned corn) 5 carrots, cut in 2-inch chunks (optional) 1-2 pounds of andouille sausage, cut in bitesized chunks (optional) 4-6 pounds of shrimp (16-20 count), peeled and deveined

Directions:

Fill a large stockpot halfway with water and beer. Add seasoning of choice and bring to a boil. Add the potatoes, onion and garlic, then boil and cook for 15 minutes. Check the potatoes, as they should be partially cooked. Add the corn and carrots, and cook an additional 10 minutes. Add the sausage and shrimp, and cook for 10 minutes or until shrimp turn pink. Remove from the pot and “dump” onto a newspaper-covered table. Sprinkle remaining seasoning to taste.

SHRIMP BOIL

Submitted by Robert Freeman of Grants Pass

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Robert Freeman recently purchased an RV trailer for camping. He has often traveled with members from his church, and has been to Howard Prairie, Fish Lake, Griffin Park and Sunset Beach. This year he intends to travel to the Northern Oregon coast and also to the Bend area. He enjoys fishing, bike riding, bird watching and hiking, and always travels with Missy, a Boxer/Beagle mix.

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FOOD Ingredients:

1 piece of chicken (leg, thigh or breast) per person 1 large russet potato, 1/4-inch diced 1 carrot per person, 1/4-inch diced 1 large onion, 1/4-inch diced 1 tablespoon of butter per package Dried tarragon to taste Salt and pepper to taste

Directions:

CHICKEN BUNDLES

Submitted by Mike Hamm of Medford

Tear off pieces of foil, one for each serving. Add a piece of chicken, potato, carrot, onion, butter, tarragon, salt and pepper to each foil bundle. A tablespoon of water, broth or wine is a nice addition, but not necessary. Loosely seal each packet. Set packets off to the side of the hot coals or flames to keep the heat indirect. Turn the packets frequently when using this method and cook for around 30-45 minutes until chicken and vegetables are done. (If you have an oven available, bake at 400 degrees for 30-45 minutes.) Remove bundles from the heat and allow to set for 5-10 minutes before opening. Be careful, as steam will be hot. Eat directly from the foil packets or empty each packet onto a plate.

Mike Hamm is a recent arrival in Oregon, but he has a new trailer and intends to put it to use to see the state parks and campgrounds.

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FITNESS

Because It’s There How to properly prepare for a safe and successful mountain hike Photo by Colette Gilliland

TEXT BY REBECCA SCOTT

M

ount McLoughlin is an imposing landmark of Southern Oregon’s natural skyline and attracts climbers of all skill levels. Local climbers have several hiking options to choose from, ranging in difficulty from easy to challenging. Some trails take a few hours to hike and others are a fullday excursion.

According to climber/mountaineer Nick Scheistel, Mount McLoughlin is a good introduction for climbers and people interested in mountaineering. The mountain is a steep hike with elevation gains of about 4,000 feet in 6 miles and around a 10-mile round trip. “It’s not high in elevation at under 10,000 feet,” says Scheistel, a resident of Lake Tahoe.

“A lower elevation and steep climb challenges climbers with things they’ve encountered before, as well as new scenarios.”

Before taking on Southern Oregon’s tallest peak, climbers of all experience levels should properly train for the experience.

Prepare your body

Roxanne Tenscher, the outdoor programs and outreach market coordinator at REI in Medford, says it is beneficial

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to build muscle and keep your legs strong when preparing for a hike. “If you have access to a gym, leg strengthening exercises or Stairmasters build leg muscle,” says Tenscher, who has climbed Mount McLoughlin before.

Generally, the best training is to practice what you will be doing. “If you’re going on a hike, then hike,” Tenscher explains. Even something as simple as running or climbing up and down big hills builds muscle and trains the body.

Other steep local trails, such as those in the Ashland Watershed, are good practice.

Scheistel agrees hiking hills prepares the body for trail climbing. Indoor rock climbing gyms are good for working on technique, but Scheistel suggests practicing outdoors where variables, such as weather and terrain, come into play.

To up the ante, he advises carrying weight while hiking.

Being physically fit and able to carry a pack are key for any climb. “The best preparation is getting out there and hiking with the things you’d have with you,” Scheistel says.

“Climbing Mount McLoughlin is about physical fitness and endurance.”

Get your gear in check

Every hike requires proper gear. “Sturdy shoes appropriate for the terrain are the No. 1 piece of equipment to have,” says Scheistel.

Tenscher says it’s important to dress in layers, especially in Oregon where the weather changes as quick as the

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FITNESS Roxanne Tenscher of Medford at the summit of Black Butte, looking back at Mt. Shasta in California.

flip of a dime. Quick-dry fabrics are best if it rains or your clothes get wet from another water source on the trail. Rigid fabrics such as denim jeans are not recommended. “I wear convertible pants that change to different lengths,” Tenscher says. These pants allow for freedom of movement and easily accommodate varying weather conditions.

Hikers should not attempt a climb without food and water.

“You should have 2-3 quarts of water, minimum,” Scheistel advises. “It’s better to drink more than not have enough. You want to stay hydrated.” He added to also bring high-energy, calorie-packed snacks such as cheese, nuts, beef jerky or chocolate.

continued on page 14

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FITNESS

Nick Scheistel on Day 14 along the John Muir Trail in the Sierra Nevadas.

continued from page 13 First-aid supplies keep a hike, even a short one, from taking a bad turn. You don’t want to be left unprepared if you suffer a scrape, abrasion or minor wound during your trip. Bandages, aspirin and items for blisters are important to have with you.

In addition to proper clothes and shoes, food, water and first aid, some hikers also bring trekking poles. “People use them for extra balance,” says Scheistel.

Tenscher uses trekking poles on most of her hikes and says it helps push you up the hill, and provides balance when going back down.

There’s one thing hikers should pack, but unfortunately often forget about until they become a feast for the mosquitoes. “Bug protection is good,” Tenscher says.

“The initial part of the Mount McLoughlin hike is in the woods and mosquitoes can be a challenge.”

It’s all about timing

When you hike is equally important as where you go. You should know the conditions beforehand and bring the appropriate gear. Hikes are more enjoyable in the milder weather of late spring or early summer. Some people choose to hike during colder weather, but climbing during the cold offers its own set of challenges.

For example, Tenscher explains trees often fall onto the trail during winter, and it can take the trail crews time to remove the trees.

However, hiking during spring or summer does not guarantee good weather.

Oregon is known for its unpredictable weather conditions. Scheistel recommends watching the weather before you leave because it can change in an instant. “You could have a winter day in June or a summer day in January,” he says. Either way, be prepared.

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FITNESS

59757 PROOF OUT

Roxanne Tenscher backpacking on the John Muir Trail in California.

Keep practicing

Scheistel says part of mountaineering is understanding all the potential variables and how to prepare for them.

He advises becoming familiar with the place you’ll be hiking; know the terrain, weather, difficulty level and recommended gear.

The ideal practice is to get out there and climb as much as possible. Scheistel says the best way to progress in climbing is to take the skills you already have, and then add one new variable each time. “Learn new things to develop more experience and skill,” he says.

Mount McLoughlin facts Elevation: 9,495 feet Length: 10 miles round trip Location: Cascade Range in Southern Oregon Skill level: Moderate Elevation gain: About 3,900 feet

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SPECIAL

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Essential

Wilderness Skills

Knowledge is the best survival skill, say the experts

TEXT BY CINDY QUICK WILSON

B

uried in modern conveniences, most of us have lost touch with our innate survival instincts and knowledge about nature that once was passed from one generation to the next.

“Everyone needs wilderness skills because it increases the elements of self-worth and confidence,” says Joe Kreuzman, the founder, executive director and instructor with Coyote Trails School of Nature in Medford. “Spending time in nature gives you the ability to see a much larger perspective.”

We asked Kreuzman and two other local experts to share their knowledge and experience about how, armed with a few tips and a cool head, nature can provide us with everything we need to survive.

1. Lost-proofing

If you should become lost or stranded, the first priority is to make some kind of shelter, says Kreuzman, even if it’s a raincoat or a wool blanket.

“You must have protection from the elements,

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Kjersti Burck and a friend built at shelter as part of a weeklong class at Coyote Trail School of Nature. Photo provided by Coyote Trails School of Nature because if hypothermia sets in, you can die overnight,” he says. “Use any bright article of clothing, like a shirt or a bandana, and tie it about head height because it will help you find your way back to your shelter if you go out to look for water.”

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SPECIAL Weather and higher elevations can make the situation more challenging because hypothermia can be deadly. “If you’re stranded in the winter and you’re near a vehicle, it’s good to know you can cut up the insulation from your car seats to stuff inside your pants.” You may look like the Michelin man, he says, but it will provide insulation, especially if you get wet. Cattail fuzz can also be used inside clothing for added warmth. “Once you have covered those basics, find a clearing and lay articles of clothing, branches or rocks in a big pattern of SOS that can catch someone’s attention from the air,” he adds. “If you hear a plane, have some green pine boughs handy to add to the fire to make white smoke. If it’s foggy and cloudy, you need to add pine sap, or if you’re near a vehicle, you can burn a tire or anything that will make black smoke. It’s about contrast, something that searchers can see from a distance.” If you find a road or a trail, stay on it, Kreuzman says.

continued on page 18

For additional information on wilderness survival: Books: “Tom Brown’s Field Guide to Wilderness Survival” by Tom Brown “Tom Brown’s Guide to Wild Edible and Medicinal Plants: The Key to Nature’s Most Useful Secrets” (Field Guide) by Tom Brown Websites: www.dfw.state.or.us, Living with Wildlife www.practicalsurvivor.com/bowdrill www.practicalsurvivor.com/ firesteelwool

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SPECIAL

“Everyone needs wilderness skills because it increases the elements of self-worth and confidence.”

— Joe Kreuzman, Coyote Trails School of Nature

landmarks so you will recognize that you have been here before.”

Don’t travel past an hour or two before dark, he advises. And if you’re the least bit physically debilitated from hunger or dehydration, don’t climb a tree to get a better view of where you are because your chances of getting seriously hurt are increased.

Don’t try to cross a swollen stream or navigate any kind of slippery or icy terrain.

Avoid building your shelter on or near an animal trail, advises Mark Vargus, a district wildlife biologist with Oregon Department of Fish and Wildlife in Medford. Check around for deer or bear feces, Joe Kreuzman (left) and because these could signal an increased likelihood of Adriaan Louw, a master tracker an encounter. “It’s important not to attract animals visiting Medford from South to you with scents, including yours. Stay as clean as Africa, exam tracks. Photo possible. Keep food sealed, buried or hung in a tree a provided by Coyote Trails considerable distance from your camp. And be sure to School of Nature bury human waste.” continued from page 17 If you do have an animal encounter of the scary kind, Vargus says, “Always back away and give them space.

If it gets aggressive, make yourself look as big as possible by 2. Tracking and Awareness raising your coat or shirt above your head. Don’t crouch down Staying on the trail is important, Kreuzman and make yourself look little, and never turn around and reminds us, so don’t try a “shortcut” by cutting run because that triggers the chase instinct. If need be, pick through the woods. “You must stay calm and up a big stick and vocalize. Remember that deer can be very gather your wits so you can think clearly. When aggressive with their feet when protecting their fawns, so if you’re lost, you do tend to go in circles, so using sticks or one attacks, fight back by throwing a stick or a rock. And keep rocks to make arrows, scuffing the trail or breaking vegetation an eye out for rattlesnakes if you’re walking in a rocky area, to point your direction is a great way to mark your path and because you don’t want to startle one if you can help it. Most inform searchers which direction you’re headed. Turn around importantly, don’t try to befriend these animals. This is not and check your back trail to see what the terrain looks like Disney,” he says. behind you and notice unusual openings in trees or natural

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SPECIAL 3. Potable Water

If you’re lost, chances are you will not have the convenience of store-bought water purification aids such as tablets, filters or an ultraviolet pen. Take note of the landscape, Kreuzman says. “Willows and aspens love moist soil. You can dig down to the water table to make an Indian seep by letting the hole fill with water. Once you allow that to settle and clear, it’s relatively safe if you have no way to boil water. You can also find a stream and, away from the bank, dig down and let the water seep in. Even that’s better than drinking it right out of the creek. Avoid any water source near cattle or other animal droppings because that’s going to be very bad water.”

In the early morning hours, even in summer, a cotton T-shirt can be used to soak up dew. “If you have plastic bags you can put them on tree leaves or pine leaves that are exposed to the sun to catch condensation, even in the dry summer months. Also, keep in mind that thistle, cattails and wild berries all have a lot of moisture content.”

When drinking water from a questionable source, timing might be an important consideration, says Kreuzman. “If

you’re not far from civilization and you think you could be found in two or three days, you might risk a couple of days of dysentery, versus if you’re very lost in the middle of a wilderness area. In that case, you cannot afford to deplete your physical strength or stamina with prolonged dysentery.”

Stream or river water is no longer safe to drink anywhere in North America unless you can follow it to the source where it bubbles out of the ground, warns Kreuzman. “Even then, I still recommend treating it or boiling it.”

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SPECIAL some steel wool fibers with a battery and get a flame. You can take glass from a cellphone to use as a prism. Magnifying glasses are good, or anything you can use to bring the sunlight to a fine point. I’ve even heard you can take a chocolate bar and polish the bottom of a Coke can, so there are some creative ways of getting a reflective surface.”

Another method is to make fire by friction using a bow drill, Kreuzman explains. “It takes a little practice and a little know-how, but in about 45 minutes you can whip up a functioning firemaking kit from the willow tree which grows at various elevations. Then you need a tinder bundle, which is made from dry, combustible materials.”

But well before you become thrilled about seeing that tiny puff of smoke burst into flame, Kreuzman cautions you A student at a firemaking class uses a bow drill.

Photo provided by Coyote Trails School of Nature must be very aware of what’s overhead, 4. Fire Making the prevailing winds and any surrounding Fire making is an important skill to know, forest debris. “Build your fire away from fallen branches, Kreuzman says, because it purifies water, provides rotten stumps, logs, dry grass and leaves. Dig your fire pit all warmth, signals for rescue and gives a sense of the way down to the mineral soil base because I’ve seen fires companionship if alone. “Of course, the easiest way to start a travel in forest duff, or decomposed leaves, branches and bark, fire is to have a Bic lighter or matches,” he says, “but things beneath the surface and follow roots, smoldering for days like eye glasses and water bottles can also work. You can use underground until it pops up in flame.”

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SPECIAL Yampa

Common Plantain

5. Wild Edibles

Dandelions are plentiful and highly nutritious, according to Howard Holt, a naturalist who specializes in wilderness survival, tracking awareness and edible and medicinal plants at Coyote Trails School of Nature. “The leaves and flowers can be eaten and they are loaded with vitamins A, C, D and E, phosphorus, potassium and magnesium.

Another one is curly dock, a perennial weed that is a member of the buckwheat family. Its leaves can be eaten in the spring. Another is yampa or wild caraway, which was a favorite of the Native Americans. Their roots are very high in nutritional starch and are a high-burst energy food that can be boiled or steamed like a potato. Another great trail-side nibble is miner’s lettuce, a low-growing herbaceous plant with two roundish fat leaves with two little white flowers in the middle. It’s full of water and kind of crunchy.

Pine and fir tree leaves can be used to make tea that is high in vitamin C and the inner bark is also edible. It may taste a little like a two-by-four, but it will sustain you when you need it. As a medicinal, pine pitch has antibiotic properties and can help protect when spread on a wound.”

Beware the edible plants that have poisonous look-alikes, Holt warns. “There is a common one called wild carrot or Queen Anne’s lace that is perfectly edible. But there is another plant from the same family that looks almost exactly like it called poison hemlock which is deadly.”

Every plant on this earth has a use, either medicinal, edible or utilitarian, explains Holt, “But my strongest advice is to

Oregon Grape

Yarrow

make sure you know exactly what plant you’re harvesting before you put it into your mouth! I always advise people to learn the plants that can hurt or kill you first because there are many fewer of those.”

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HEALTH

Itchy Situation

Identifying, avoiding and treating poison oak TEXT BY HALEY STRAHAN

P

icture it: the birds are chirping, the bees are buzzing. The world outside your office window is turning green and sunny, luring you away after a long, bleak winter spent indoors.

You head home to lace on your hiking boots, or perhaps hop on your bicycle, and strike out into nature to celebrate the return of your old friend, Spring. Maybe you ventured off the path, or maybe your dog romped through the undergrowth, but a few days later you notice a slight rash and annoying itch. As soon as the red welts appear, you know the truth.

You’re the victim of one of Mother Nature’s oldest pranks: poison oak.

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Poison oak, formally known as toxicodendron diversilobum, grows plentifully across the Western states of America. It mostly grows below 5,000 feet elevation in wooded areas, both shady and full of sunlight.

“Poison oak is abundant in Oregon,” says Molly Allen, environmental educational specialist at the Bureau of Land Management. “It’s native to this area and while we do try to keep it from encroaching on trails, it’s part of our natural plant life and we just have to be aware of it whenever we go outdoors.”

Although it grows year-round, poison oak is most potent in the spring, when it produces small white flowers and waxy leaves. It’s then that the plant produces the highest levels of urushiol, a toxic substance that often causes contact dermatitis. “A majority of people are allergic to the oil from poison oak,” explains Dr. Mary Murdoch of Southern Oregon Pediatrics in Medford. “You can often see the exact place where the plant touched, or linear rashes where it dragged across the skin.” Poison oak rashes are most often red, bumpy and extremely itchy. They may also produce clear blisters that can become infected when the sufferer scratches and breaks the skin.

Poison oak is so concentrated that a sample the size of a grain of salt is enough to cause a reaction in most people. And the oil can stay around for days or even weeks, on shoes, clothes or even pet fur. “If you know you have been exposed to poison oak, you need to think about everything you have come into contact with,” Murdoch notes. “Take a shower with a strong soap. Wash all your clothes and even car seats and furniture. Otherwise, you risk re-exposing yourself every time you touch the contaminated surface.”

If you have the unfortunate luck to come into contact with poison oak and have a reaction, you can most likely treat it at home. “As soon as you are able, run hot water over the affected area,” advises Murdoch.

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HEALTH

Top 10 Poison Oak Facts 1. Poison oak was named by Captain John Smith in 1609.

2. Poison oak is a member of the cashew family.

3. Poison oak, together with poison ivy and sumac, make up the most common allergy in the country.

4. Ninety percent of people are allergic to poison oak.

5. People who have previously not been allergic can develop a reaction at any time.

6. It can take up to 10 days for the rash to appear after contact with poison oak.

7. The rash of a person with poison oak is not contagious, but any lingering urushiol can contaminate other people.

8. Urushiol can remain active on a surface for up to five years, though there are rumors of a 50-year-old museum sample that still had the power to cause reactions on contact.

9. When burned, poison oak releases particles of urushiol into the air that cause coughing, irritation and swelling of the throat.

10. Native Americans used poison oak for many things, including baskets and wart remover.

This breaks down the urushiol and causes the body to generate its own histamine response. “After you moisturize well, you can apply an over-the-counter steroid cream like hydrocortisone,” she adds. If the rash persists or is extremely uncomfortable, Murdoch recommends an office visit for a stronger prescription. “If you are miserable or suspect that you are developing an infection, we can prescribe an oral steroid such as prednisone,” she says.

Of course, preventing a poison oak reaction in the first place is the best course.

Anyone who plans to spend time outdoors near trees or foliage should learn to identify poison oak first. “The old saying ‘leaves of three, leave it be’ definitely applies to poison oak,” Allen says “If you see a plant with three leaves growing together, be aware. Poison oak can be green or red in fall, and grows on the ground like a shrub, up trees like vines, and even in thick sticks.”

As another saying goes, “an ounce of prevention is worth a pound of cure,” and when it comes to poison oak, the best prevention is to stay far away from any suspicious leaves.

“This time of year we see a spike in cases,” says Murdoch. “It’s definitely something you would prefer to avoid.”

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STYLE

Hike Smart

Packing for a day hike TEXT BY JORDAN MARIE MARTINEZ

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ven for a day hike, there are essential items a hiker should have at all times. Jeanine Moy, outreach director and Adopt-a-Botanical Area coordinator for Klamath-Siskiyou Wildlands Center, recommends small, lightweight packs for day hikes and ankle-height shoes that have semihard bottoms. “The ankle height allows for you to develop ankle strength over time, but higher shoes might be preferable if going hiking in mud, brush or snow,” she says. “Merrell and Keen make some good ones, and La Sportiva Approach shoes are good if you will be hiking rocky mountain ascents.”

Along with water, food and a first-aid kit, Moy also suggests bringing a windbreaker no matter the time of year. If space allows, bring a camera and binoculars. “I always recommend field guides,” she adds. “That’ll help you figure out what you see. There’s a practical guide for everything, whether a plant is edible or poisonous or just to memorize a landmark on the trail.”

Though printed maps are useful (especially when there’s no cell service), Moy recommends using summitpost.org for maps and information about trails and hikes, as well as providing information about gear. She says there are additional apps, including AllTrails, Maps 3D Pro and MapMyHike GPS Hiking readily available and useful to research before hitting the trail.

1. Windbreaker/jacket

3. First-aid kit 2. Water filter/purifying tablets 24

4. Map/compass

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STYLE 5. Sunscreen 8. Matches 6. Insect repellent 10. Whistle

9. Multipurpose tool/knife

7. Flashlight 12. Binoculars 11. Food

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APRIL

EVENTS CALENDAR

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PEDALS ‘N PEARS CYCLING RIDE 9 A.M. • BEAR CREEK PARK GREENWAY, MEDFORD CONTACT INFO: www.pedalsnpears.com The event includes four ride options, all beginning at the same time: The Comice Family Ride (7 miles), the Bosc (14 miles), the Bartlett (27 miles) and the Royal Riviera (62 miles).

Registration fees vary by ride. Safety helmets required. Raffles, prizes and a post-ride beer garden add to the fun.

2017 ASHLAND BIKE SWAP NOON - 2 P.M. • THE GROVE, 1195 EAST MAIN ST., ASHLAND CONTACT INFO: lori.ainsworth@ashland.or.us, or call 541.552.2264 The 27th annual Bike Swap is a community event to help connect those looking for a bike with those looking to sell their bike. The Bike Swap promotes bicycle transportation and recreation, and benefits bike safety education. Drop off donation bikes or bikes for sale in advance. The event is open to the public for a fee of $1 a person.

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8

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PEAR BLOSSOM RUN 7 A.M. • DOWNTOWN, MEDFORD CONTACT INFO: www.pearblossomrun.com 5K race begins at 7 a.m., $30 after April 2. Fun Run begins at 7:50 a.m., $7 for the 1-mile race, 2-mile race or both.

The 10-mile race begins at 8:20 a.m., $36 after April 2. Medals for all 5K and 10-mile finishers. Ribbons for all Fun Run finishers. Over 200 random drawing prizes.

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ROGUE VALLEY EARTH DAY 11 A.M. – 4 P.M. • SCIENCEWORKS MUSEUM, 1500 E. MAIN ST., ASHLAND CONTACT INFO: 541.482.6767, www.facebook.com/roguevalleyearthday The 16th annual celebration for all ages to learn about environmental stewardship. Held on the grounds of ScienceWorks, the celebration events are free. Child-friendly activities, local entertainment, demonstrations and more.

ALL MONTH

HIKING TABLE ROCKS CONTACT INFO: http://TableRockHikes2017.eventbrite.com or call Medford District BLM at 541.618.2200 Guided hikes this month include experts on wildflowers, birds, Native American history, geology and more. All hikes are free to the public, but reservations are required as space is limited. The hike on April 23 will be led in Spanish.

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Preventing Future Pain AT THE MICRO LEVEL Exceptional Dentistry uses advanced microscopes to protect teeth

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ong before you experience pain, decay can be stealthily damaging your teeth.

“The key to keeping your teeth is early detection and prevention of decay,” explains John Linstrom, a doctor of dental surgery in Medford. “I’ve seen how much people suffer when they are already symptomatic. If we identify the problem soon enough, we can usually save the tooth.”

For Linstrom, advanced microscopes are the most helpful tool in his arsenal to fight for your teeth.

“My philosophy is I want all of my patients to chew with their own teeth for their whole lives,” he says. “With the enhanced diagnostic ability of the microscope, we can care for their teeth with a high degree of accuracy, preventing and correcting problems.”

Linstrom became fascinated with the use of microscopes as a diagnostic tool for early decay detection when he was a graduate student at UCLA’s School of Dentistry. When he opened his practice in Medford in 2000, he soon bought his first dental microscope.

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“Once I got the microscope, the difference in my ability to treat patients was like night and day,” he says. “It was like turning the lights on in a room rather than feeling around. I decided I had to use it for all assessments and treatments for our patients.”

As the technology improves, Linstrom is constantly updating. He recently brought in new equipment that substantially increases the optics power and provides real-time imagery to allow patients to clearly view exactly what he sees through the microscope as he works.

“The patients see what we see in real time and in very clear definition,” Linstrom says. “Sharing this perspective is important because what we see is transparent to the patient.”

In addition to being able to witness their treatment on screen, patients have privacy at Exceptional Dentistry, which has individual exam rooms. The office cultivates a relaxing atmosphere for all.

Linstom also praises his dental team.

“We have the best staff in town,” he says. “I hear that from patients almost daily. We’ve been very selective and have an incredible group of employees working as a cohesive team.”

Only a small percentage of dentists in the country use microscopes for general dentistry, according to Linstrom, who has lectured on the topic at UCLA. Many top American and European universities are now routinely teaching microscope use in specialty programs and using them for research.

“All dental decay starts microscopic in size and grows from there,” he says.

“The magnification provided by the microscope is invaluable in staying ahead of disease.”

Exceptional Dentistry accepts patients for general, restorative and cosmetic dentistry. The practice offers conscious sedation for those who want it, bills most dental insurance providers and is competitively priced.

1605 E. Barnett Road, Medford 541-773-4583 • www.linstromdental.com

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