Oregon Healthy Living

JUNE 2017 | VOL. 10 — ISSUE 6

Breathe DEEPLY Aromatherapy to relax and restore

PLUS Melanoma risks Nutrients from the sea Healthy gifts for Dad O regOn H ealtHy l iving . cOm

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Table of Contents

JUNE 2017 | VOLUME 10 — ISSUE 6

NATURAL

COVER STORY

Scent Connection: Aromatherapy taps into brain

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STYLE

Healthy Treats for Dad’s Day: Locally available gifts

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FOOD

FITNESS

Inside or Outside?

Cardio options comparison

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Welcome Wakame: Add seaweed to your diet

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HEALTH

Melanoma Skin Cancers: More common than you think

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On the cover

The editor’s desk Essential oils are popular and popping up everywhere.

Lately, I’ve been experimenting with diffusing a citrusy mint for focus and lavender for sleeping.

With summer finally here, be sure to wear sunscreen as part of your outdoor routine. I was shocked to learn how high Oregon ranks in skin cancer, and think you will be surprised too. Next month we will bring you information about collagen supplements and using a jump rope for fitness. crose@mailtribune.com

STAFF EDITOR: Cheryl P. Rose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHERS: Jessica Ingram CONTRIBUTING WRITERS: Sarah Lemon 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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Stroll though two acres of 6,000 lavender plants at Sue and Derek Owen’s English Lavender Farm in the Applegate this summer during the Southern Oregon Lavender Festival. The Owens named their farm as a nod to their British upbringing and to the variety of lavender they grow (Hidcote). They began growing lavender in Breathe DEEPLY 2012 and now offer U-pick and lavender gifts in the season. Sue is currently making a lavender marmalade for sale. Photo by Jessica Ingram Photography.

JUNE 2017 | VOL. 10 — ISSUE 6

Aromatherapy to relax and restore

PLUS

Melanoma risks

Nutrients from the sea Healthy gifts for Dad

O regOn H ealtHy l iving . cOm

Join the list...

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

Advanced Joint Replacement Center... pg. 28 Ashland Food Co-op ......................... pg. 15 Ashland Greenhouses......................... pg. 19 Camelot Theatre................................. pg. 25 Core Physical Therapy & Training....... pg. 12 Finish Line Real Estate LLC.................. pg. 10 Grins4Kidz......................................... pg. 10 Medford Dermatology........................ pg. 6 Medford Food Co-op......................... pg. 19 Medical Foot & Ankle......................... pg. 3 Medicap Pharmacy............................ pg. 23 Mercy Flights...................................... pg. 25 Northridge Center.............................. pg. 26

Oregon Retina Center........................ pg. 9 Pacific Bible College........................... pg. 23 Retina Care Center............................. pg. 13 Rogue Community College.................. pg. 17 Rogue Community Health................... pg. 21 Rogue Valley Genealogical Society..... pg. 7 Rosa Transformational Health............. pg. 24 Sherm’s Food 4 Less........................... pg. 2 Southern Oregon Foot & Ankle.......... pg. 18 Springs at Veranda Park.................... pg. 22 Superior Athletic Club......................... pg. 11 True South Solar................................. pg. 4 Visiting Angels................................... pg. 27

To advertise contact Niche Marketing Specialist Athena Fliegel at 541.776.4385 or afliegel@mailtribune.com

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STYLE

Healthy Gifts

for Dad

Kettlebell workouts burn calories, boost core strength and build muscle. A great gift for dad!

Find a fun alternative for Father’s Day

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hether the man in your life is a gadget geek, sports nut or foodie, there’s something on this list he’ll love. You’ll also find local options from small businesses that believe in making and stocking products that are sustainable and natural.

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STYLE 1. Flask

3. Snack

2. Cologne

4. Hammock

5. Shave

6. T-shirt

The Hydroflask is as much Get veggies and a The Eno DoubleNest Organic, all-natural and Made from 100-percent Made in Ashland of trendy fashion accessory probiotic enzyme blast Hammock is a strong, handcrafted in small cotton, this T-shirt is made 100-percent natural as functionally smart bottle ingredients, no chemicals in one savory snack. portable (weighs only 19 batches in Ashland, in the USA and printed in with double-wall stainless Made in Ashland, ounces) hammock with room these soaps Grants Pass. Comfy fit or synthetics. Misters steel insulation. Variety of these fermented krauts, for two (max weight 400 provide a close and additional color of 2.3 ounces sizes and colors. Beverages pickles and more are pounds). $69.95 shave and moisturizing options. $23 available in two thenorthwestoutdoorstore.com lather in Sandalwood www.Purebredthreads.net stay cold for 24 hours or also available at scents, Mt. Ashland Sherm’s Food 4 Less piping hot for six hours.

Vanilla or Bay Rum. and Rogue, both $6.95 and both Ashland and $59.95, 64-ounce growler spicy, woodsy and thenorthwestoutdoorstore.com a touch of citrus. $13 www.emzblendz.com Medford Food Co-ops. $7.50 www.everydaytrinity.com www.pickledplanet.com

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STYLE 7. Headlamp

8. Sun Shirt

9. Jacket

10. Shorts

The Satellite Jacket is made Prana Asym E-Waist Black Diamond Spot The Calder Hooded Shorts: Stylish and in Ashland from hemp, Headlamp is blazing Sun Shirt by Prana is bright at 200 lumens, with lightweight, stretchy and organic cotton and a touch breathable comfy swim trunks available in brightness adjustment and deliciously soft. Rated for of spandex. Designed several prints. $58.95 red light to preserve night 50 UPF protection. Prana especially for men, the thenorthwestoutdoorstore.com vision. Great for camping supports sustainable and jacket has large as well as home and auto fair trade practices. $68.95 pockets, including thenorthwestoutdoorstore.com an oversized pocket on projects. $39.95 the back with Velcro thenorthwestoutdoorstore.com closure. $118 www.hempress.etsy.com

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FITNESS

Are You an Inny or Outty?

Pros and cons of cardio fitness in nature vs. the gym TEXT BY CINDY QUICK WILSON

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he methods we choose for cardio exercise are as individual as hairstyles or food preferences. Some enjoy the consistency of an indoor treadmill or spinning class while others prefer the challenge of unpredictable weather conditions and variable terrain. Whether you favor a controlled climate or fresh air and natural scenery, both preferences have their advantages.

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FITNESS

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FITNESS

Indoor vs. outdoor cardio equipment

“Outdoor exercise focuses mainly on cardio such as running, cycling or playing sports,” says Brandon Herrmann, a fitness trainer with Aspire Fitness in Medford. “But when you go to a gym, you get the best of both worlds because you can still do cardio, plus you can also add strength training, which gives you a more well-rounded workout and better overall fitness. The body needs to build strength as well as cardio conditioning to maximize full potential.”

In addition to treadmills, stair and rowing machines, elliptical trainers and stationary bikes, group classes like Zumba and kickboxing give participants 60 minutes of sweatproducing, calorie-burning exercise that you might not push yourself to do in the outdoors, he adds. And for some people, the social aspect of a class environment or having a friend along can inspire them to keep up.

With outdoor cardio, equipment is minimal says Michelle Wimberly, a former mountain bike racer. “I sometimes provide

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loaner bikes for clients, but for running and hiking, the only gear you need are the right shoes, clothes and water.”

Wimberly is a mobile personal trainer in Medford, who specializes in outdoor fitness. “Road and mountain biking are especially great for cardio, and the hills give you a real challenge because it’s a lot harder than just changing the cadence on a stationary spin bike.”

Comparing indoor and outdoor options

Getting fit outdoors comes with a slew of benefits say the experts, as if we needed experts to tell us how good it feels to breathe fresh air, feel the warmth of the sun and enjoy the kind of scenery here in the Rogue Valley. Wimberly says, “Indoor cardio exercise is good in the winter to help maintain conditioning, but it doesn’t compare to riding outdoors. I had a client who took a spin class and thought she was really pushing herself until I took her riding and she realized it was nothing like riding up the hills around her neighborhood.

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FITNESS

She was surprised at how hard it was compared to what she’d been doing in her class. Reaching the top of the hill is a visual challenge that makes you push harder than peddling indoors.”

Which isn’t to discount the value of an indoor workout, where some prefer the comfort and predictability of a more controlled environment. “There are so many different options in gym equipment these days,” Herrmann says, “and you can certainly put as much effort into it as you want to get a great cardio workout. Treadmills, stair machines, bikes and rowing machines have different program settings with variations in speeds, distances and incline levels, so you can get a very intense workout. And it can be an advantage to have a smooth, consistent surface to come down on with every step, especially if you are prone to injuries, whereas outdoors, you may get different types of uneven terrain.”

The good, the bad and the boring

Research shows that exercising outside provides a variety of advantages and naturally requires more energy.

Outdoor elements such as fluctuations in temperature, wind and hills provide resistance that makes our bodies work harder, which burns more calories and fat.

“Sometimes weather can be a challenge,”

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FITNESS continued from page 11 people with sensitivities to pollen Wimberly admits. “The biggest thing is getting yourself out or other air pollutants that can trigger respiratory problems like there in less than perfect conditions when you’re sitting allergies and asthma.

The downside of exercising at home all cozy and warm. indoors can be boredom, But I’ve never had a client say they hated it once we got out Herrmann says. “I make sure I switch up the workouts for my and started to exercise.”

The terrain differences can clients. You don’t want to do the same repetitive routine week after be an advantage as well as a week.” danger, Wimberly explains.

“In the gym, training is so consistent that when we Outdoor vs. indoor deal with yard work or other calorie burn daily activities where we step When using a treadmill, wrong, we can end up straining Michelle Wimberly leads a hike in the Forest Park area. experts say there is some ourselves,” she says. “That’s assistance from the movement where the functional aspect of the belt, and you must decide of outdoor training comes in, how much to challenge yourself with speed, incline, fatbecause our joints are better at adapting to unpredictable burning and cardio program settings. But benefits include conditions.” consistent terrain and less concussion on joints. With outdoor An indoor setting provides a more stable climate with fewer running, there is no assistance and the body may work harder excuses about it being too hot, too cold or too dark outside. to overcome wind, inclines, declines and variable temperatures “You’re definitely not going to have to deal with rain, snow and surfaces which force the body to use more muscles and or freezing temperatures except getting to and from the burn more calories. “In a steep hill hike, you can burn up to gym,” agrees Herrmann. “And, some clients do better with a consistent routine for exercising. It can also be a safer place for 140 calories for 160-pound person, depending on the incline,” Wimberly notes. “It’s harder to get that on a treadmill.” those with limited capabilities, rehabilitation issues or anyone When it comes to spinning, riding a stationary bike can just starting an exercise program.” It’s also an advantage for

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FITNESS be more convenient, but the energy requirement can be different from riding outdoors, thereby using fewer calories. However, class participants may be motivated to work harder by peer pressure and an enthusiastic instructor.

Riding outdoors means pedaling against the friction of road and wind resistance. Although serious cyclists can easily get their heart rate as high and

higher as those in a cycling class, for the average rider, indoor cycling wins because most recreational cyclists find it more difficult to pedal that fast while balancing the bike and navigating.

“Indoors or out, the quality of the workout is always going to be relative to the amount of energy expended. It all depends on your level of intensity with what you’re doing,” Herrmann stresses.

Michelle Wimberly and client cycle on Roxy Ann.

In versus Out Running outdoors vs. indoor treadmill

Cycling outdoors vs. indoor stationary bike

Calories burned per hour:

Calories burned per hour:

Average heart rate:

Average heart rate:

Risk of injury:

Risk of injury:

Fun factor:

Fun factor:

Outdoors: 970 Indoors: 661 Outdoors: 163 Indoors: 129

Outdoors: Compensation over rough terrain means muscles are more resilient.

Indoors: Repetitive motions can lead to overuse injuries.

Outdoors: Feelings of revitalization, less stress and anxiety.

Indoors: Stable environment but monotony/ boredom can be an issue.

Outdoors: 570 Indoors: 761 Outdoors: 119 Indoors: 140

Outdoors: Possible risk of falls and other cycling injuries.

Indoors: Falling off a stationary bike, virtually zero.

Outdoors: Can be enjoyed solo or with family/friends.

Indoors: Class environments may inspire increased energy and incentive.

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FOOD

Super

Seaweed

Marine plants maximize nutrients in minimal calories

TEXT BY SARAH LEMON

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all it “sea superfood.” Vegetables from the ocean, more than meats, offer some of the world’s highest nutritional benefits with the lowest calorie counts. “You’re getting a whopping dose of food as medicine,” says Emily Rydbom, certified nutritionist for Stone Medical in Ashland. “It’s another example of a holistic food.”

Slimy strands of seaweed, on the surface, are unsavory to many consumers’ mental palates, acknowledges Rydbom.

But for those willing to take the plunge, sea vegetables can improve numerous aspects of human health while imparting new tastes and textures at mealtimes. “If you are willing to try it, it has enormous health benefits,” she says.

Seaweeds are awash in vitamins and minerals, health experts agree. Although not a significant source of dietary protein, seaweed — for its weight — is rich in amino acids, says Ron Veitel, program director and nutritionist for Rosa Transformational Health in Medford.

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Seaweed species are excellent sources of soluble fiber, a key component to managing cholesterol. They have a low glycemic index, helpful for regulating blood sugar, says Rydbom, and can alter body composition by reducing overall fat mass.

Sea vegetables have anti-inflammatory and anti-viral properties, says Rydbom, and studies show they reduce the risk of numerous types of cancer, chiefly of the breast and colon. A “prebiotic,” or food for beneficial bacteria that safeguard the gastrointestinal tract, Veitel says seaweeds have gelatinous properties that protect and heal the gut lining.

At the top of seaweed’s laundry list of vital nutrients is iodine, indispensable for a healthy thyroid. Consuming a tablespoon of seaweed a few times per week can completely normalize thyroid function, says Rydbom. Brown seaweeds, she adds, accumulate up to 1,000 times the level of iodine in seawater. “You have to think about seaweed as a sponge,” she says.

For that reason, scientists often use seaweeds as indicators of heavy-metal contamination in waters they inhabit, Rydbom adds, so pristine growing conditions are paramount. A high-integrity product’s labeling usually explains cultivation methods, including filtering seawater

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FOOD

Commonly consumed

SEA VEGETABLES

a strip of kombu — also known and monitoring for heavy-metal as kelp — in a pot of beans, exposure, she says. soup or stew. A natural flavor Good-quality seaweeds, enhancer, kelp leaches nutrients typically dried and packaged Agar — Mucilage of several seaweed species, into cooking liquids but doesn’t for commercial sale, are darkcommonly used as a thickener. alter the innate taste of other colored, says Rydbom, adding Arame — Sweet and mild species of kelp sold in ingredients. that she advises patients to steer brown strands.

Rydbom likes to play up clear of any with a transparent Dulse — Salty type of red algae that can be substituted seaweed’s subtle flavor in salads appearance. Sea vegetables — all for salt in soups and stews. with tangy ginger root and edible — are categorized as either Kombu (kelp) — Widely eaten in East Asia, particularly nutty sesame seeds. She starts red, green or brown. The vast Japan, where it flavors dashi, a soup stock. by soaking 1 ounce of seaweed majority is harvested in Asia, Nori — Made from various species of red algae, these in water for 10 minutes. To the although a purple-colored species, thin, dark sheets are used to make sushi; they turn drained seaweed, she adds peeled dulse, is a traditional food in and grated fresh ginger, sliced North Atlantic countries. green and acquire a nutty flavor when toasted. scallions and a sprinkle of sesame Japanese cuisine furnishes most Wakame — Green fronds with a subtly sweet flavor seeds. The basic vinaigrette is 2 Americans’ first experience with and slippery texture. Sold either dried or salted, tablespoons vinegar, 1 tablespoon seaweed, as the strip encircling wakame often is added to miso soup, eaten in a each tamari sauce, sesame oil and sushi or in soups and salads. salad or sautéed as a side dish. honey, and some Celtic sea salt.

Nori, the species of algae used to “A seaweed salad is so delicious,” make sushi, is an easy substitute she says. for lettuce to wrap sandwich Homemade salad dressing also ingredients. makes a good vehicle for seaweed. Rydbom likes to season But alternate methods tend to elude Western cooks, says hers with kelp flakes and also mixes the flakes into hummus Veitel. “People’s seaweed consumption begins and ends at and rice rather than reaching for the salt shaker. “If you the Japanese restaurant,” he says. “It’s like a novelty item. think of it as a seasoning, then all of a sudden, you have a Most people don’t really know what to do with it.” whole world of how you would use it.”

One of the most straightforward techniques is boiling

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NATURAL

Breathing Your Way to Better Health Inhalation aromatherapy using essential oils TEXT BY REBECCA SCOTT

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romatherapy uses aromatic plant extracts to improve physical, mental and emotional health. Professional aromatherapists use essential oil blends you can apply topically or through inhalation to obtain a specific result.

Essential oils are the pure essence of a plant and have numerous benefits when used safely and correctly, enthusiasts advocate.

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NATURAL Choosing the right method

“The amazing thing about aromatherapy is that you can feel it working. You feel mentally clearer and calmer.”

Aromatherapy is more complex than a pleasant smell. “Essential oils go directly to our emotional center,” says Deonne Wright, a registered nurse and clinical aromatherapist in Grants Pass. “When we smell something we’re transported back to a specific place or time.”

— Julie Chertow, According to Julie Chertow, Essential Wellness owner of Essential Wellness in Ashland, inhalation is the most powerful aromatherapy method. The molecules of plants captured in the oils enter the sinus cavities, pass through membranes and enter the bloodstream near the brain. “The advantage to smelling the oils is the molecules stimulate the olfactory center in the brain,” she says. “This is located near the limbic system, which controls our emotions.”

Chertow and Wright explain that the connection between the olfactory center and limbic system allows essential oils to provide emotional support and stress relief.

One common inhalation method involves using a diffuser.

Aerial diffusion affects the immediate area by spreading the

scent of the oil. An ultrasonic diffuser uses water to carry the essential oils into the atmosphere, and they can stay suspended in the air for about four hours. “A diffuser distributes the particles throughout the room you’re in,” explains Wright. “The scent becomes subliminal, affecting you on an emotional and spiritual level.”

Knowing the power of inhalation aromatherapy, Chertow created her owner of own invention, the AromaDome. She made the first prototype 12 years ago, in Ashland and now sells the AromaDome through her online store.

The tent, or dome, is placed over the upper body, containing the essential oil aroma and amplifying its effectiveness. “It’s more potent than putting drops on the body,” Chertow explains.

Oils for every occasion

Aromatherapy has been used to influence mood, emotions and improve overall well-being in many cultures. Per Wright, it is important to invest in pure, quality oils. “The best thing you can do is know who you’re buying oils from,” says Wright. “Ask a seller to provide lab tests which show the oils aren’t filled with chemicals. Aromatherapy won’t be effective

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NATURAL

people aren’t aware some blood-clotting medications often interfere with essential oils.”

Additionally, many scented items are not considered aromatherapy.

Wright says candles, massage oils and other products that contain synthetic Julie Chertow demonstrates an AromaDome on a client at Essential Wellness in Ashland. ingredients are improperly categorized as aromatherapy. Some products, such as scented Using essential oils cleaning sprays, contain fragrance oils. Wright says these are Chertow says aromatherapy is safe when applied correctly; manufactured scents that contain artificial substances. She however, even natural alternatives have risks. explains that while scientists can duplicate the fragrance of Wright explains that infants and children, especially those essential oils, they cannot recreate the benefits. younger than 3-years-old, the elderly and people with a “I used to make aromatherapy candles and discovered compromised immune system cannot tolerate essential oils I couldn’t get enough pure oils into the candle to make as well as others. “You can still use oils if they’re handled it therapeutic,” says Wright. “Heat, light and air vaporize correctly,” Wright adds. She notes a common misuse is essential oils. When you light a candle, the oil is vaporized applying undiluted essential oils directly to the skin, which and you only get a brief instance of aromatherapy.” can result in an adverse reaction.

People with health conditions should speak with an aromatherapist before starting aromatherapy. “Essential A natural way to heal oils can also interact with medications,” Wright says. “Most Cultures such as the Chinese and Egyptians used if the essential oils are impure.”

Chertow and Wright recommend consumers consult with a professional aromatherapist before trying aromatherapy. “An aromatherapist can recommend which oils or blends will work best for you,” Chertow says.

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NATURAL

AromaDomes at Essential Wellness in Ashland. aromatherapy and essential oils for healing and therapeutic purposes.

Aromatherapy provides a natural alternative to reduce stress and promote relaxation. “The amazing thing about aromatherapy is that you can feel it working. You feel mentally clearer and calmer,” says Chertow.

“You know when an essential oil is a good match for you.”

Safety Tips for Using Essential Oils and Aromatherapy Essential oils can have healing properties, but it is important to use essential oils properly and safely to achieve optimal results.

• Do not take essential oils internally unless instructed by a health professional.

• Keep essential oils out of the reach of children.

• In most cases, essential oils should not be applied directly to the skin. Undiluted essential oils could irritate the skin or cause skin reactions.

• Some oils may cause phototoxicity. Avoid exposure to sunlight or tanning lights for up to 12 hours after applying the following oils to the skin: bergamot, lime, tagetes, cumin, angelica root, bitter orange, lemon and grapefruit.

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HEALTH

Sun Safety Oregon is an epicenter for skin melanoma TEXT BY HALEY STRAHAN

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he Pacific Northwest is not known for its sunny weather, but ironically, it is infamous for its high rates of melanoma.

Oregon far outranks more tropical states like Florida and Texas as the fifth highest in the country for the most dangerous kind of skin cancer.

Each year, over 2,000 Oregonians are diagnosed with melanoma, which is more than 133 percent of the national average. Melanoma is a highly preventable and treatable cancer in its early stage, and local doctors are on a mission to educate citizens about the dangers lurking just outside in the warm sunshine.

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HEALTH

SUNSCREEN SENSE

• Choose a sunscreen with a minimum of SPF 30.

• Apply sunscreen at least 15 minutes before exposure to sun or water and allow to completely dry.

• About 2 tablespoons should cover your entire body. Make sure to get the hard-to-reach spots, as well as areas of exposed scalp and tops of ears. Use a lip balm with SPF to protect lips.

• Reapply sunscreen at least every two hours, but more often if you are swimming or sweating.

• Throw out expired sunscreen. It loses effectiveness as it ages.

• For sensitive skin, choose a sunscreen with zinc oxide rather than ones containing avobenzone and avoid added fragrances.

There are several reasons that Oregonians are at increased risk for melanoma. “Living at higher altitudes exposes individuals to higher rates of UV radiation,” explains Connie Hayes, a nurse practitioner at Silver Falls Dermatology in Medford. “Oregon can be cloudier than most states, but up to 80 percent of radiation sneaks through clouds, so even when people think they are not exposed, they are.”

Another factor may simply be due to the demographics of the area. “Oregon’s population is 83.5 percent Caucasian,” explains Harris. “Fair skin has less melanin, which protects against UV rays. Anyone with light skin, hair and eyes is at an increased risk.”

Overall, Oregonians may not be in the habit of adequately protecting their skin because the weather just doesn’t feel hot and sunny. “Skiing is the cause of many sunburns in this area,” Hayes notes. “The Northwest is well known for its ski slopes, lakes and rivers for healthy and fun sports, but many people do not equate the need for sunprotection until after they experience a sunburn.”

To protect yourself from the sun, Hayes recommends several preventative

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HEALTH continued from page 11 measures. First, you can mitigate risk simply by avoiding the sun during midday hours. “Stay out of the sun as much as possible from the hours of 10 a.m. to 3 p.m. as the UV rays are strongest then,” she says. “If you are going to be out, seek shade from trees or an umbrella.” During the heat of the day, its best to wear protective clothing. “Some now have built-in sunscreen protection. Even if not using these, long sleeves and pants, flowing skirts and hats will help protect from sun rays,” Hayes advises.

And don’t forget to wear sunglasses.

“Melanoma has been found in the retinas, and excessive sun exposure can be a precursor to macular degeneration and cataracts,”

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she notes. Of course, sunscreen is a major part of any sun-safety arsenal.

“Brands that are best have 30 SPF or higher, are water resistant and provide broad-spectrum coverage against UVA and UVB rays,” Hayes says.

When it comes to visiting a doctor, Hayes notes there are several factors to consider. “Depending on the fairness of the skin or the number of moles someone has, they may be at higher risk if they have experienced more than one blistering sunburn in their life, or have used a tanning bed,” she advises.

“Tanning beds can produce rays that are 100 times more damaging to the skin.” If someone meets those criteria, they can start yearly screenings as early as the preteen years. Other risk factors include a relative with melanoma or history of certain health conditions including Parkinson’s Disease, inflammatory bowel disease or HIV. Between doctor’s visits, it’s important to familiarize yourself with existing moles and check them every month

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HEALTH

for changes. Use a mirror to look for hard-to-reach spots. “Melanoma can be found in areas with minimal sun exposure, such as palms of hands, soles of feet, between fingers and toes, in finger or toenails, groin, genitalia, retinas or in the mouth,” Hayes explains. “And they are not always dark in color. Some melanomas are pink or red or have a lacy pattern.”

MOLE MATTERS

Know the ABCDE’s of mole classification Asymmetrical: Irregular shaped (if cut in half, they are not symmetrical) Borders: Dark mole with pink/red scalloped border Colors: Red, pink, black, brown Diameter: Greater than a pencil eraser of 6 mm Evolving: Growing or changing, such as itching, pain, bleeding

MAPPING

MOLES To make self-checking simpler, Oregon Health & Sciences University offers a free app called Mole Mapper, which lets you upload photos of any suspicious moles and record changes in size and appearance to be shared with your doctor. Mole Mapper is available in the Apple and Google Play app stores.

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FIT BIT

Form & Weight Important factors in shoulder exercise

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here are many moves to build your deltoids and trapezius muscles but the key to performing any shoulder training is proper form and appropriate weight.

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A sample exercise is a staggered shoulder raise, and it is considered a combination move. You will need a set of light to medium hand weights for this exercise. This move will be working the front of your shoulder, middle and upper back as well. If you have any shoulder restrictions, keep your weight very minimal. If you are more experienced and have little to no restrictions, you can increase the amount of weight.

These shoulder raises, along with many other shoulder moves, not only build your upper body for balance and proportion but they also build upper body strength.

Keep this staggered motion somewhat slow and precise to keep the move in the muscle, and don’t use momentum to swing the arms out. Shoot for 8 to 10 raises per set, for at least three sets.

1.• To begin this exercise, grasp your hand weights in each hand. Stand tall, chest up, shoulders back and down, and feet placed hip-width apart on the ground.

Stabilize the core to ensure stability and balance.

2.• Keeping your palms facing inward, place your left hand gently over your left upper thigh, and your right hand slightly to the outside of your right thigh.

3.• Now raise arms, keeping the tension in the shoulder area and proceed to lift your hand weights up and out from your body. Keep your elbows soft, (not locking your arms), extend the left arm directly out in front of you, and the right arm out to your side, slightly forward.

4.• Once you reach your fullest extension with both arms, return them to the starting point. On your next raise, you will switch directions. The right side will be extended forward, and the left side will be extended out to your side.

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JUNE

EVENTS CALENDAR

GET LISTED!

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Simply email crose@mailtribune.com and include the following information: Event title, date, time, location, contact information and a brief description including any required fees.

MEDFORD RUN/WALK FOR EPILEPSY 9:30 A.M. • FICHTNER MAINWARING PARK, MEDFORD CONTACT INFO: www.nwrunwalk.org/ or www.facebook.com/epilepsyfoundationnorthwest/ In its 14th year, the event benefits the Epilepsy Foundation Northwest, which helps people overcome the challenges of living with epilepsy and raises awareness about this neurologic disease. Kickoff ceremony begins at 10 a.m.; run/walk begins at 10:30 a.m. Participation fees/donations range from $20-$50.

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

Please note: Event information must be received at least 60 days in advance to be considered for publication in Oregon Healthy Living.

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FAMILY FUN BIKE RIDES 10:30 A.M. - 12:30 P.M. • GARFIELD PARK, ASHLAND CONTACT INFO: www.rtvd.org No registration, just show up and start cycling. Free prizes and safety instruction provided. Event repeats at same time in a different Rogue Valley location once a month through October.

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DUTCH OVEN CAMP COOKING BASICS 6:30 P.M. - 8 P.M. • REI, 85 ROSSANLEY DR., MEDFORD Learn how to choose your cookware, prepare your camp kitchen, and cook using a Dutch Oven and coals. Free, but limited registration.

GROWING & COOKING WITH HERBS 10:30 A.M. - 3 P.M. • OSU EXTENSION OFFICE, 569 HANLEY ROAD, CENTRAL POINT CONTACT INFO: 541.776.7371 Master Gardeners Rosenelle Florencechild and Ellen Scannell will teach participants about growing and harvesting lavender in the morning and then how to cook with it and other culinary herbs in the afternoon.

Fee is $10 with online registration.

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Photo by Steve Johnson

JUNE 10

EVENTS CALENDAR

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AAUW SPRING GARDEN TOUR 10 A.M. TO 4 P.M. • TICKETS AVAILABLE AT JACKSON COUNTY GRANGE CO-OP RETAIL STORES CONTACT INFO: Joan Rycraft, 541.499.0350, jrycraft@charter.net Join the American Association of University Women (AAUW) and tour six very diverse landscapes which include a poolside paradise, country pollinator garden, secret garden, sustainable garden, gorgeous property on acreage enhanced for the day with glass garden art and the hospitality garden of an “enchanted” estate on the National Historic Register. Gardens are open 10 a.m. – 4 p.m.

Tickets are $20 (free for children 12 and under).

MONTHLY

ALZHEIMER’S & DEMENTIA CAREGIVER SUPPORT GROUPS CONTACT INFO: www.alz.org/oregon/in_my_community_20728.asp#Jackson A drop-in support group sponsored by the Alzheimer’s Association.

Meets monthly at four locations in Jackson County.

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SOUTHERN OREGON LAVENDER FESTIVAL • APPLEGATE VALLEY CONTACT INFO: www.southernoregonlavendertrail.com Four gardens in the Applegate Valley will be offering U-pick lavender flowers, products, crafts, essential oil distillation and potted lavender plants. Hours vary at each location, so check the website for times, classes and special events. Download a festival passport and get a stamp at each stop for entry in a prize drawing.

Festival extends to the weekend of July 7-9.

ALL MONTH ROGUE VALLEY GROWERS & CRAFTERS MARKET 8:30 A.M. TO 1:30 P.M. CONTACT INFO: www.rvgrowersmarket.com With markets held four days a week in four locations in Ashland and Medford, there is plenty of opportunity to take advantage of buying locally grown produce and homemade products.

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