MAY 2018 | VOL. 11 — ISSUE 5
LOVING
SPOONFULS Making homemade baby food
PLUS
What does a doula do? | Commuting by cycle Paws for thought about a new pet O regon H ealthy L iving . com
OHL MAY 2018 FINAL COVER.indd 1
4/25/2018 10:05:37 AM
2
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 2
4/25/2018 9:55:16 AM
Table of Contents MAY 2018 | VOLUME 11 — ISSUE 5
FOOD
COVER STORY
Better Baby Food: Learn to make your own
5
PETS
Pet Smart: Preparation for a new pet
12
HEALTH
FITNESS
Do Better with Doulas: Supportive birthing partners
Biking to Work: Commuting by two wheels
14
16
SPECIAL
Make It for Mom: Homemade delights
20
May 7, 2018 • Oregon Healthy Living 3
0507HE00A00.indd 3
4/25/2018 9:55:26 AM
On the cover
The editor’s desk We are celebrating moms in May. Find out about doulas, baby food and even welcoming pet babies home. Before long, the water will be calling, whether you enjoy rivers, lakes or pools. Learn about keeping kids safe around water at the Rogue Valley Family YMCA’s annual Water Safety Day on June 2 from noon to 2 p.m. If you can’t make it, watch for our article on the topic in next month’s issue. Coming up soon, we want to hear your advice about being a volunteer coach for youth sports teams.
Amirah David of Ashland includes baby Opal in the family meals by mashing or separating selections from food she is already preparing. At 9-months-old, Opal is now also experimenting with baby-led weaning, which gives her a chance to hold and gnaw more solid foods. David and her husband, Nick, prefer to use local and organic LOVING foods for their meals, SPOONFULS so homemade baby food was a natural choice. MAY 2018 | VOL. 11 — ISSUE 5
Making homemade baby food
PLUS
What does a doula do? | Commuting by cycle Paws for thought about a new pet O regOnH ealtHy l iving . cOm
crose@rosebudmedia.com
STAFF EDITOR: Cheryl P. Rose VICE PRESIDENT OF SALES: Gail Whiting DESIGN & PRODUCTION: Paul Bunch, Jaren Hobson, Eric Richey, John Sullivan CONTRIBUTING WRITERS: Micah Leigh Haley Strahan Cindy Quick Wilson Sarah Lemon Rebecca Scott CONTRIBUTING PHOTOGRAPHER: Dustin Peters
Oregon Healthy Living Magazine is published by the Rosebud Multimedia Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@rosebudmedia.com
4
Photo by Dustin Peters
Join the list...
Northridge Center...........................pg. 23
Admire Aesthetics............................pg. 10
Oregon Retina Center.....................pg. 7
Ashland Food Cooperative..............pg. 8
Retina Care Center..........................pg. 21
Finish Line Real Estate......................pg. 4
Rogue Community Health................pg. 9
Good Medicine Acupuncture...........pg. 13
Rogue Valley Growers Market.........pg. 23
Hyperbaric Oxygen Treatment Ctr...pg. 19
Rosa Transformational Health..........pg. 3
Illumined Body................................pg. 15
Sherm’s Food4Less..........................pg. 2
Medford Dermatology.....................pg. 4
Southern Oregon Foot & Ankle.......pg. 6
Medford Food Co-op......................pg. 9
Sun Breeze......................................pg. 19
Medford Foot & Ankle.....................pg. 17
Superior Athletic Club......................pg. 11
Medical Eye Center.........................pg. 24
Wild Fern Natural Health................pg. 11
Medicap Pharmacy.........................pg. 13
....and reach your next customer with Oregon Healthy Living!
To advertise contact Specialty Publications & Event Manager Athena Fliegel at 541.776.4385 or afliegel@rosebudmedia.com
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 4
4/25/2018 9:55:31 AM
FOOD
Flavors, not preparation, should be complex TEXT BY SARAH LEMON PHOTOS BY DUSTIN PETERS
O
ffering bland, colorless mush as babies’ first foods couldn’t be more misguided, say nutrition and family-health practitioners. “One of the single, biggest disservices we do to our kids is serve them plain foods,” says Emily Rydbom, board-certified holistic nutritionist based at Stone Medical in Ashland.
Seasoning with herbs and spices, not to mention ensuring nutrition and safeguarding health, doesn’t get simpler than making baby foods from scratch. Special equipment and agespecific recipes aren’t necessary, says Rydbom, who teaches a baby food-making workshop for Stone Medical patients and clients of her GrowBaby online nutrition classes. “You need a steam basket, and you need a fork,” says Rydbom. “Steaming preserves more nutrients.” Nutrients most critical to babies’ growth and development, says Rydbom, are iron, folate, calcium, vitamin D and omega-3 fatty acids. Foods rich in those vitamins, minerals and cell building-blocks should be prominent on babies’ menus: egg yolks, liver, fish and shellfish, legumes and dark, leafy greens. Unpalatable to many adults, acknowledges continued on page 6 May 7, 2018 • Oregon Healthy Living 5
0507HE00A00.indd 5
4/25/2018 9:55:33 AM
FOOD continued from page 5
Signs that babies are ready to try solid food • They weigh at least twice their birth weight. • Baby breastfeeds at least eight to 10 times in 24 hours, empties both breasts and wants more. • Baby can sit up with minimal assistance. • They watch what you are eating and reach for it. • Baby makes chewing motions and can push food away or turn from it. • Baby opens mouth when food comes toward the face and can close mouth over a spoon. • They no longer have the extrusion reflex to a spoon being inserted in the mouth: If food comes out when a spoon is inserted into the mouth after multiple attempts, they are not ready for solid food; wait a few days, then try again.
Rydbom, some foods in that list verge on controversial. “We are trying to emphasize the flavors that are tougher to love.” Sweet, starchy fruits and grains should be added to the diet only after children have dined for at least several weeks on a variety of steamed and mashed or pureed vegetables, says Rydbom, who advocates complex flavors and vibrant colors to pique babies’ interest. Once children enjoy servings of individual vegetables, make a fruit and vegetable pairing. Before long, herbs, spices and good-quality salt can enter the mix. “Kids will reinforce your efforts so quickly,” says Rydbom. The effort of cooking for baby from fresh, whole foods, says Rydbom, is more than justified by peace of mind that meals are organic and free of preservatives and other chemical additives. Baby-food packaging is a potential source of exposure to heavy metals and contaminants that can leach from plastics, she adds. Manufacturing and disposing of all those continued on page 8
6
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 6
4/25/2018 9:55:41 AM
FOOD
There’s also overwhelming evidence that nine edibles cause 90 percent of Americans’ food allergies. But once a baby turns a year old, so long as there’s no indication of allergies, they should become acquainted with milk, eggs, peanuts, tree nuts, wheat, soy, fish, shellfish and corn.
Opal David, now 9-months-old, wants to know more about whole foods, too, testing textures, smells and tastes.
May 7, 2018 • Oregon Healthy Living 7
0507HE00A00.indd 7
4/25/2018 9:55:55 AM
FOOD continued from page 6
Avocado, cucumber and carrot puree Ingredients: 3/4 cup avocado, peeled, pitted and chopped 1/2 cup English cucumber. peeled, seeded and chopped 1/4 cup carrot, peeled and grated 3 fresh mint leaves Directions: In a blender, combine all the ingredients with 1/4 cup water. Puree until smooth and serve immediately. Puree will keep, refrigerated, for up to three days. Place plastic wrap directly onto surface to keep avocado from oxidizing and turning brown. This makes a great dip for the whole family, seasoned with a squeeze of lemon juice, a dash of sea salt and pepper and served with raw veggies.
8
tiny containers take an environmental toll, and they can have a big impact on families’ grocery budgets. “It’s hand over fist cheaper,” says Rydbom of homecooking for baby. The simplest, time-saving strategy, says Rydbom, is to spend a few hours preparing several types of foods, portioning them into ice-cube trays and freezing them until needed. Repackage the food cubes into labeled, zip-close freezer bags, if necessary. Baby food will keep in the freezer for about three months, longer than most babies will be inclined to eat it. “The period of time they only eat a few foods lasts about three weeks,” says Rydbom. “You can make their food from the food you’re eating.” Feeding babies from the family meal encourages parents to clean up their diets, too. Even if babies’ foods are mashed or pureed, they will recognize the same colors on all the plates at the table and be more inclined to partake, says Rydbom. But parents still should recognize that it may take up to 10 attempts before a baby will accept a new food, she says. Babies should decide how much they want to eat.
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 8
4/25/2018 9:55:58 AM
FOOD
Even if babies show interest early, solid foods shouldn’t be consumed until the gastrointestinal tract and kidneys are capable of processing them, which happens at about 6 months old. Because grains are more difficult to digest, they should be incorporated closer to a child’s first birthday, says Rydbom, and only if presoaked in a mild solution of vinegar or yogurt before cooking. If anyone in the family has a food allergy or sensitivity, don’t give that food to baby, say Rydbom and Francesca Gunn, nurse practitioner at Stone Medical. “There’s a genetic component,” says Gunn of predisposition to allergies. There’s also overwhelming evidence that nine edibles cause 90 percent of Americans’ food allergies. But once a baby turns a year old, so long as there’s no indication of allergies, they should become acquainted with milk, eggs, peanuts, tree nuts, wheat, soy, fish, shellfish and corn. “We cannot be so careful as to not challenge the immune system,” says Rydbom. continued on page 10
May 7, 2018 • Oregon Healthy Living 9
0507HE00A00.indd 9
4/25/2018 9:56:02 AM
FOOD continued from page 9 A wide and varied diet is, in fact, the best defense against food sensitivities, says Gunn. “Eating something repetitively will set anybody up to develop an allergy.” The most prudent parents may keep food diaries and only introduce their babies to something new every three to four days, says Gunn. But she tries to alleviate parents’ pressure to adhere to strict meal plans and milestones. “There are kids who have very little interest in solids until they’re over a year old,” she says. “You can make it as difficult or as simple as you want. I don’t feel there’s one right way to do it.”
10
Cauliflower and chickpea chowder Ingredients: 2/3 cup cooked chickpeas, drained and rinsed 1/3 cup raw cauliflower florets 2 fresh mint leaves
Directions: In a saucepan, combine the chickpeas, cauliflower and 1 2/3 cups water. Bring mixture to a boil, then reduce to a simmer; cook, covered and stirring occasionally, for about 25 minutes or until you can pierce cauliflower with a fork. Add the mint leaves, then blend in saucepan until smooth or transfer to a blender and puree. Let cool until warm to the touch and serve, or store for up to three days in the refrigerator; up to a month in the freezer.
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 10
4/25/2018 9:56:10 AM
Carrot and tomato red lentils Ingredients: 1 tablespoon sunflower or olive oil 2 large tomatoes, skinned and chopped 2 carrots, grated 1/4 teaspoon ground coriander 1/4 teaspoon ground cumin 2/3 cup red lentils (uncooked) 1 cup canned coconut milk Directions: In a saucepan over medium-low heat, heat the oil; sautĂŠ tomatoes and carrots in oil until lightly softened, for about five minutes. Add the spices and cook for a minute longer. Stir in the lentils, coconut milk and 1 1/4 cups water; mix well. Bring mixture to a boil, then reduce to a simmer; cook, covered and stirring occasionally, for about 20 minutes or until lentils are soft. If mixture becomes too dry, add 1 to 2 tablespoons additional water. Cool then blend or mash to desired consistency. Serve warm or freeze in individual portions for later use. If serving the entire family, first take out a portion to mash for baby. Recipes courtesy of GrowBaby, www.growbabyhealth.com
May 7, 2018 • Oregon Healthy Living 11
0507HE00A00.indd 11
4/25/2018 9:56:19 AM
FITNESS
Bringing Home (Fur)
Baby
A new pet requires patience, planning and preparation
PETS
TEXT BY CINDY QUICK WILSON
Pet essentials
The day you bring your new friend home can be stressful for everyone, so being prepared ahead of time with a few essentials will eliminate the need for a hurried stop at the pet store. In her role as animal behaviorist supervisor with the Southern Oregon Humane Society, Kailani Miranda advises new pet parents about how to prepare for their new arrival. “For dogs, you will want a sturdy leash and a collar or harness. You will also need food and water bowls and a bed or blanket. With puppies, it’s a good idea to use towels because they are much easier to wash and not such a loss while they are still in the chewing stage. We also make recommendations for toys because it’s important to keep them from getting bored when they are left alone.” You might also consider waste cleaning tools for your yard, plastic waste baggies for walks and potty pads. For cats, Miranda suggests food and water bowls, fun kitty toys and a litter box. Dr. Jim Goodbrod, a veterinarian with Lincoln Road Veterinary Clinic in Grants Pass, says when it comes to choosing healthy treats and the right food, “Most of these ‘designer’ and grain-free brands are just marketing fads and you don’t necessarily get what you pay for. Just look for a good quality, brand-name food that has the AAFCO, American Animal Feed Control Organization certification.” He cautions that if you need to switch to a different food than your new pet is used to, do it gradually by mixing the new in with the old until they have fully transitioned.
Preparing your home
You will be wise to do a little pet proofing before Scruffy comes through the front door, advises Goodbrod. “You can’t think of everything, but it’s a matter of common sense. Electrical cords can be a particular danger for dogs and cats. Look for possible exposure to insecticides, chemicals and poisons, the same as you would for a baby.” You may have fragile, expensive or even dangerous temptations just waiting for a moment of curiosity or boredom. Pay special attention to poisonous indoor and outdoor plants, shoes and slippers, accessible laundry baskets and unsecured garbage containers. Check every room your pet will have access to. Crate training may be a good way to contain a new pet at night or while you’re away from home, but Goodbrod says, “Choose a roomy crate where they can have
12
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 12
4/25/2018 9:56:25 AM
PETS a bed and a place to have a potty pad or litter box. A playpen-type enclosure is ideal because it gives them a little more room but still keeps them confined to a smaller area until they become house-trained.”
Preparing your family
Of course it’s exciting, especially for children, to bring a new dog or cat home, but it’s important to allow the pet time to adjust. “We start that conversation as soon as the people meet the pet,” Miranda says, “and we make recommendations based on their interaction with the family. We explain to the kids that the dog or cat may feel shy or frightened in this new situation, so they should give the animal a little time to get used to a new home and family.” Goodbrod agrees. “Kids need to be taught to go slow and allow the pet to adjust before hugging and getting in the dog’s face,” he says. “It’s good to remind kids that the dog is in a totally new and strange environment and, whether it’s a puppy or an older dog, it will probably be scared at first.” If you already have pets at home, there may be some territorial issues or jealousy, even some protective behavior. “They will work out the hierarchy of who will be the alpha dog,” says Goodbrod. “Even if the older dog gets a little snippy with the younger dog, you need to let them work it out and set their own boundaries, within reason of course. A younger dog may even be a real lift to the older dog, reviving its energy and playfulness.”
Set aside some bonding time
In a perfect scenario, you or a family member might take some time off work to be with your new pet when you first bring him home. Quiet time, walks and play time will allow him to bond and settle in. Goodbrod says a trip to the vet for an initial checkup should always be a first priority. “The key to a successful transition is being prepared and being patient.” It can take anywhere from two days to two months for you and your new pet to adjust to each other, but that seems a small inconvenience compared to years of companionship and unconditional love.
May 7, 2018 • Oregon Healthy Living 13
0507HE00A00.indd 13
4/25/2018 9:56:37 AM
Deal Doulas
T he HEALTH
Y
TEXT BY HALEY STRAHAN
ou have a doctor or midwife. You have a nurse. You have a partner. Do you really need a doula? A growing number of Oregon women are asking themselves this question and deciding that the answer is “yes.” In hospitals, birth centers and home births, doulas are taking an active role in supporting new mothers and delivering healthy outcomes for new babies.
Derived from the Greek word for “servant woman,” a doula provides a modern version of the female support system that traditionally surrounded women as they gave birth. “In simple terms, I like to say that our job is to mother the mother,” says Tracy Hanson, a certified doula at Providence Medford Medical Center’s BirthPlace. Practically, this means offering knowledge and support, often from pregnancy until weeks after the child is born. Of course, the main function of the doula is at the side of the laboring mother, where doulas can be a valuable resource in an often stressful and confusing experience. “Whereas doctors and nurses have to see to other patients, a doula is only there for that one mother,” explains Hanson. “We go in
14
with
with a willingness to serve where we are needed, whether by suggesting ideas for positions to help labor along, massage to help the woman get more comfortable, relief for the partner, or really anything they need.” And doulas are not only valuable to mothers who want a natural, drug-free delivery. Doulas offer support at all kinds of births, including mothers who will be having planned Caesarean deliveries and may need extra support after delivery. The rate of doulas attending births across Oregon is on the rise, especially after the state opted to allow Medicaid funds to reimburse doula services in 2012. Many hospitals have doulas on staff to serve their patients and are seeing improved outcomes for mothers and babies. Studies have shown that using a doula significantly reduces labor time, interventions and Caesarean births. “I see doulas being embraced as part of the medical team,” says Amanda Rose, a certified doula in Ashland. “Doctors are there to operate on the medical plane, but we can encourage our clients to ask questions, take their time in making decisions, and just be more comfortable and empowered in their birth experience.” Doulas may also offer services outside the delivery room. Some families hire post-partum doulas to aid in the first few weeks with a newborn. “While we aren’t housekeepers or nannies, we can help with the flow of the home as the family adjusts,” explains Rose. “We help with food prep, help with the baby, help with other children, anything to make the family feel supported and
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 14
4/25/2018 9:56:39 AM
How to choose a doula
confident in their ability to take on this new phase of life.” Many doulas are also certified lactation consultants and can advise their clients on breast-feeding questions. There are several certification organizations for doulas. One of the largest is DONA International. Certified doulas are professionally trained and have a defined scope of practice and code of ethics. “A professional doula is taught very specifically that we do not come into a birth with our own ideas or preferences,” says Rose. “We don’t tell clients what they should do or offer any type of medical advice or diagnosis.” While its important to find a doula with certifications, it is also important to find someone who is a good fit with you and your family. “A doula is going to be with you for one of the most intimate experiences of your life,” says Hanson. “I would suggest asking friends for personal references and beginning to interview doulas before the third trimester. You want to find someone who you have a personal connection with.” Rose agrees that the ultimately, the role of a doula is to make mothers and families more comfortable and confident in their own ability to navigate birth and life with a new member of the family. “A doula should be present but also not present. They should be in the background, always there to support but most importantly, to help mothers know that they have the wisdom and strength inside of them already.”
Consider your needs. Do you want support primarily in the delivery room, or would you like a doula who offers services before or after delivery? Some doulas focus on pregnancy, offering advice and encouragement during the first nine months, while others specialize in helping families transition to life with a newborn. Get recommendations. A personal reference is always best. Ask friends or family for input or try local moms’ groups. Interview early. Since doulas need to block off a window of time to ensure that they can be present at unscheduled births, popular ones will often book up fast. Begin interviews by the end of your first trimester if possible. Look at credentials. There are several organizations that confer licenses upon doulas. A professionally licensed doula will operate by a prescribed framework and code of ethics. Ask about experience with previous births and their relationship with personnel at the hospital or birthing center where you plan to deliver. Make sure you click. Above all, you should feel comfortable and confident in the presence of your doula. She will be with you during some of the most intimate moments of your life, and it’s important to make sure that she will add to the joy of the moment, not stress you out.
May 7, 2018 • Oregon Healthy Living 15
0507HE00A00.indd 15
4/25/2018 9:56:41 AM
FITNESS
tin mu g m fun
n Co o n i p g to work a n
it and f
ne
e
Bik i
s dd
AS
continued from page 15
lif
FITNESS
y ss t o d ail
TEXT BY REBECCA SCOTT
M
ay is all about biking; it’s National Bike Month, and May 18 is national Bike to Work Day. If you’re ready to give commuting by bike a go, it’s beneficial to determine the details of your new commute.
Begin your biking commute
Alex Hayes of Cycle Sport is geared up for the road.
Cyclists should learn two important bike handling skills — the instant turn and quick stop, says Gary Schaff, a member of Siskiyou Velo Cycling Club and a certified instructor with the League of American Bicyclists. “These techniques can help you avoid a potential collision,” he says. Cycling in traffic requires special skills, he explains, and you need to properly train and educate yourself before biking to work. You also need to determine a route. “You must consider traffic, terrain and safety,” explains Alex Hayes at Cycle Sport in Medford. He advocates using the Bear Creek Greenway, which he believes is a huge asset in the Rogue Valley. “On the road, you have to be more aware of traffic and vehicles,” he says. While he admits there are hazards on the Greenway — other cyclists, kids and people walking pets — he still thinks it’s the greatest resource for Rogue Valley cyclists. Schaff suggests talking to friends who bike regularly. “Ask if they’d be willing to share their experiences and go with you for a biking lesson,” he says.
Bike safely in all seasons
Safety is paramount, whether you bike to work or for leisure. “Always wear a helmet and gloves,” says Schaff. You need to be visible to vehicles, especially
16
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 16
4/25/2018 9:56:45 AM
FITNESS
if you bike on a route with a lot of car traffic. He suggests wearing highly visible clothing and using bike lights on the front and rear of your bike. “Always use lights if you ride at night or in low-light conditions,” he says. When you’re on the road, Hayes says to be aware of your surroundings. “Maintain a defensive riding style,” he says, adding it’s wise to choose a route with a good shoulder and designated lane for cyclists. However, Schaff says just because a street has a bike lane doesn’t mean it’s the best route to use. “Streets
with lower motor vehicle volumes and slower speeds may be more comfortable and safer,” he explains. He advises exploring different routes on the weekend and find what works best for you. Also, he says if you are uncomfortable while biking on the road, you can stop and walk your bike. This is especially true at multi-lane intersections, where you would otherwise need to change lanes multiple times to make a left turn, he explains. Additionally, you need to take extra precautions during winter or wet weather. “It’s more about staying
continued on page 18
May 7, 2018 • Oregon Healthy Living 17
0507HE00A00.indd 17
4/25/2018 9:56:58 AM
FITNESS continued from page 17 warm, than dry,” says Hayes. He advises having proper coverage for your hands, feet and head. He says to purchase a quality jacket that’s breathable and waterproof. Also, use a bike with full-length fenders, because those limit the amount of spray coming off the road and splashing onto you, he explains.
Carrying work items
“Biking is fun and makes your day more enjoyable.” Gary Schaff, Siskiyou Velo Cycling Club
Once you have a route planned, the correct gear and proper attire, you’re ready to bike to work. But how will you transition to work from biking? Hayes says to determine beforehand what you need to take with you, because there are items you could leave at work. “Some offices have lockers where you can store your work clothes,” he says. If your office doesn’t have lockers, you may need to commute in your work attire, doable if you have a shorter commute. Schaff says that you can carry work items, like a laptop or phone, in a small backpack.
A new way to ride
Hayes and Schaff agree the benefits of biking to work are numerous. One of the main benefits is better overall fitness, according to Hayes. “As a cyclist, I feel like I have improved cardiovascular fitness,” he says, adding biking is also a wonderful way to unwind at the end of the day. Other benefits of biking to work include saving money on gas and the reduction of greenhouse gas emissions, says Hayes. But for most people, the reason for biking to work is simple. “Biking is fun and makes your day more enjoyable,” says Schaff.
PEDAL POWER! Rogue Valley Transportation District sponsors several events this month to encourage bike riding as a mode of transportation. Go By Bike Week - May 14-20, 2018 Provided by Rogue Valley Transportation District Friday, May 11 Art in Bloom: Open Streets Night 5:30-8 p.m., N. Bartlett Street, Pear Blossom Park, Medford Monday, May 14 Share the Trail: Ashland 5-6 p.m., Central Bike Path, Hunter Park, Ashland Tuesday, May 15 Share the Trail: Medford Noon-1 p.m., Bear Creek Greenway, Bear Creek Park, Medford
18
Wednesday, May 16 Ashland Bike Breakfast 7:30-9 a.m., Railroad Park, Ashland Ride of Silence 7 p.m., Hawthorne Park, Medford Thursday, May 17 Honor Ride 5:30-7:30 p.m., Bear Creek Greenway at Hawthorne Park, Medford Friday, May 18 National Bike to Work Breakfast 7 a.m-9 a.m., Hawthorne Park, Medford Photo provided by RVTD
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 18
4/25/2018 9:57:01 AM
May 7, 2018 • Oregon Healthy Living 19
0507HE00A00.indd 19
4/25/2018 9:57:05 AM
Bath Bombs
SPECIAL
Making Mother’s Day Special Homemade gifts easy enough for kids to make TEXT BY MICAH LEIGH
C
hildren love to present something homemade to Mom on Mother’s Day. As kids get older, they can progress from a cute drawing in a Popsicle stick frame to something more sophisticated. With Mother’s Day approaching, get the children together and decide which gifts to make together. She will appreciate them all the more because they are truly made with love. Here are a few ideas that can be made with easy-tofind ingredients—and Mom can actually use them. 20
Treat Mom to a luscious bubble bath made from bath bombs you can whip up in the kitchen. Here is what you need: 2 cups baking soda 1 cup citric acid 1 cup cornstarch 1 cup sea salt or Epsom salt 3 teaspoons olive oil 5-6 drops essential oil for fragrance Witch hazel in a spray bottle Liquid food coloring - optional Silicone molds or whatever you already have on hand that will hold a shape
Directions
In a large bowl, mix together baking soda, citric acid, cornstarch and salt until wellblended with no lumps. Mix in olive oil and essential oil until well-blended. If desired, add a few drops of food coloring. Spray mixture with witch hazel until just moist enough to form into shapes that hold. Be careful not to add too much moisture or the mixture will begin to fizz. Press mixture into molds, let sit for 5-10 minutes, then carefully remove from molds and place on parchment paper. Let dry for 24 hours. Package in cellophane or a Mason jar finished with a pretty ribbon. To use, drop one or two bath bombs into bath.
sugar scrubs Continue to pamper Mom with a sugar scrub that is great for exfoliating the skin, leaving it smooth, silky and with just a hint of fragrance. This gift takes about five minutes to make and will leave Mom feeling like she is spending time at a relaxing spa. Here is what you need: 1 cup granulated sugar 4 tablespoons organic coconut oil 10-15 drops essential oil (try lemon and/ or lavender) 5 drops liquid food coloring
Directions
Scoop 4 tablespoons of coconut oil into a microwave safe bowl and microwave on high until completely melted, about 25 seconds. Pour the melted coconut oil into the sugar and mix well to combine. If it’s too wet, add small amounts of sugar and mix until you get a consistency you like. Add the food coloring and mix well. Add the essential oils and mix well. Scoop into small decorative glass jars and cover with a tight- fitting lid. Decorate the jar with ribbon or twine, then add a gift tag for a bit of flair.
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 20
4/25/2018 9:57:10 AM
straWBERRY BALSAMIC SHORTCAKES Breakfast in bed is a Mom’s Day tradition. Change it up this year with this delicious twist on strawberry shortcake. Here is what you need: For the berry mixture: 3 cups sliced strawberries 2 tablespoons sugar 2 tablespoons balsamic vinegar ¼ teaspoon freshly ground black pepper
Directions
Combine all ingredients in a mediumsized bowl. Let sit for 20-30 minutes while you make the biscuits. Berries will become syrupy. Makes 6 servings. For the biscuits, heat oven to 450 F. Stir together 2 ¼ cups Bisquick baking mix and 2/3 cup milk until soft dough forms. Drop dough by the spoonful onto ungreased baking sheet. Bake 8-10 minutes or until golden brown. Makes 8 biscuits. Layer biscuits with berry mixture and serve. Top with whipped cream if desired.
lotion bars For an all-natural lotion without harsh chemicals, try this project with older kids. Here is what you need: 1 cup coconut oil 1 cup shea butter, cocoa butter or mango butter (or a mix of all three) 1 cup beeswax Essential oils of choice – optional 1 teaspoon vitamin E oil – optional
Directions
Combine first three ingredients in a double boiler or glass bowl over a saucepan with 1 inch of water in it. Turn the burner on and bring to a boil, and stir constantly until ingredients are melted and smooth. Carefully remove from heat. Let cool five minutes, then add desired oils. Gently stir by hand until essential oils are incorporated. Carefully pour into molds or whatever you have that will allow the bars to harden. For Mother’s Day, a flower shape would be ideal. Or pour them into a square baking pan and cut into actual bars. Allow the bars to cool completely before removing them from the molds. With Mother’s Day approaching, get the children together and decide which gifts to make together. She will appreciate them all the more because they are truly made with love.
May 7, 2018 • Oregon Healthy Living 21
0507HE00A00.indd 21
4/25/2018 9:57:14 AM
MAY
EVENTS CALENDAR
12
TH
12
TH
MUD FACTOR 10 A.M. • JACKSON COUNTY FAIRGROUNDS, 1 PENNINGER RD, CENTRAL POINT CONTACT INFO: www.mudfactor.com/ medford-2017 A mud and obstacle run just for fun and not timed. Waterslides, mud crawls and cargo climbs. Children ages 4-13 can run a shorter course with an adult. Check website for fees.
12
TH -
YOGA ON THE ROCKS 9 A.M. • LOWER TABLE ROCK, CENTRAL POINT CONTACT INFO: https://TableRockHikes2018. eventbrite.com Local yoga teacher Jamie Harris of Soul Shine Yoga will lead participants in some basic yoga postures at the trailhead to prepare for the hike. While climbing, participants will practice moving meditation. At the top, Harris will lead the group in several balancing postures. No prior yoga experience is necessary. Participation is free, but class size is limited. Register online. This is one of several themed hikes sponsored by The Nature Conservancy and the Medford District Bureau of Land Management during the spring.
13
TH
ART IN BLOOM 11 A.M.-4 P.M. • DOWNTOWN, MEDFORD CONTACT INFO: art-in-bloom.com An annual community celebration with activities for the whole family, including an exotic animals display, a jump house, Scienceworks Hands-on Museum exhibits and a chance to plant and take home a free flower for mom.
12
TH
TOUGH AS NAILS RUN 9 A.M. • PRESCOTT PARK AT ROXY ANN PEAK, MEDFORD CONTACT INFO: www. southernoregonrunners.com/tough-as-nails2 Trail running up, down and around Roxy Ann Peak. Participation fees vary by membership, race event and sign up date. Live music, doughnuts and beer available at the finish.
19
TH
PRESSURE CANNING 9 A.M.-4 P.M. • SOUTHERN OREGION RESEARCH & EXTENSION CENTER, 569 HANLEY ROAD, CENTRAL POINT CONTACT INFO: 541.776.7371 Learn how to safely preserve low-acid foods including soups, stocks, broths and meats. A hands-on class that sends students home with a jar of broth and a jar of vegetables. The fee is $30, and participants should bring their own lunch. Class size is limited, so register online at http://bit.ly/JacksonFoodPreservationClasses.
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 July 2-31, 2018.
22
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 22
4/25/2018 9:57:29 AM
MAY MAY 19
TH -
EVENTS CALENDAR
20
TH
SPRING THAW MOUNTAIN BIKE FESTIVAL 7 A.M. • MOUNT ASHLAND, ASHLAND CONTACT INFO: ashlandspringthaw.com Celebrating 27 years, this is one of the biggest mountain bike events in Oregon. It features a cross-country race Saturday and a downhill race Sunday. A free shuttle service is available to participants. A portion of entry fees will be donated to Rogue Valley Mountain Bike Association for the protection and expansion of bike trails in our area.
19
TH
SOROPTIMIST INTERNATIONAL NORTH VALLEY GARDEN TOUR 9 P.M.-3 P.M. • JACKSONVILLE CONTACT INFO: gardentoursinv@gmail.com Each year a variety of beautiful gardens are chosen to highlight the creative ways that outdoor spaces can be utilized. There will be a wild profusion of color and textures to inspire the most reluctant gardeners. View six beautiful, unique gardens in the Jacksonville/Central Point area.
20
TH
26
GOOD FOOD FESTIVAL 2-5 P.M. • MEDFORD FOOD CO-OP, 945 S. RIVERSIDE AVE., MEDFORD CONTACT INFO: 541.779.2667 Enjoy free food and beverage samples as well as cooking demonstrations. Family-friendly activities and a variety of raffles are also part of the fun.
TH
GRANTS PASS FREEDOM RUN 9:30 A.M. • 6TH & C STREETS, GRANTS PASS CONTACT INFO: www.gpfreedomrun.com A 5K run/walk along the Rogue River to kick off the Boatnik Parade. A 1-mile fun walk is also part of this year’s events. Participants are encouraged to wear red, white and blue colors.
May 7, 2018 • Oregon Healthy Living 23
0507HE00A00.indd 23
4/25/2018 9:57:49 AM
24
Oregon Healthy Living • May 7, 2018
0507HE00A00.indd 24
4/25/2018 9:57:57 AM