JUNE 2016 | VOL. 9 — ISSUE 6
RAISE YOUR PULSES
Beans, lentils and chickpeas are potent nutritional powerhouses
PLUS Brow styling techniques Dry brushing for radiant skin O REGON H EALTHY L IVING . COM
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Table of Contents JUNE 2016 | VOLUME 9 — ISSUE 6
FOOD
COVER STORY
PAMPER
FITNESS
NATURAL
HEALTH
Play Ball! Burn calories and find camaraderie
Dry Brushing: An exfoliation ritual from the ages
Water Woes: How to stay hydrated
Brow Beauty: Trends & techniques in brow styling
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Utilizing Pulses: Going beyond beans
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Spa-cation: Whaleshead Beach Resort
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On the cover
The editor’s desk Deciding what to make for dinner is a daily challenge to combine taste, nutrition, affordability and simplicity of effort in every dish. Utilizing pulses is a great way to check off all those boxes. Anytime you feel stumped for what to make, take advantage of Southern Oregon Media Group’s online Recipe Box: www.mailtribune. com/recipes. Check back next month for recommendations on nondairy alternatives and stretching routines. crose@mailtribune.com
STAFF EDITOR: Cheryl P. Rose ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHERS: Tessa DeLine CONTRIBUTING WRITERS: Margaret Battistelli Gardner Keith Gillogly Sarah Lemon 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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The bean bowl featured on the cover is the recipe of registered dietitian Cathy Miller of Medford. The dish was prepared and styled by Tessa DeLine, a local food blogger at feralkitchen. com. DeLine enjoys using fresh ingredients and experimenting with exotic dishes. (Find the bean bowl recipe on Page 6.)
Join the list... Ashland Food Co-op................... pg. Grins4Kidz.................................. pg. Holistic Health & Fitness............... pg. Katzen Orthodontics.................... pg. Lovejoy Hospice Inc..................... pg. Medford Dermatology................. pg. Medford Food Co-op.................. pg. Medicap Pharmacy..................... pg. Oregon Retina Center................. pg. Rogue Functional Wellness........... pg.
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JUNE 2016 | VOL. 9 — ISSUE 6
RAISE YOUR PULSES
Beans, lentils and chickpeas are potent nutritional powerhouses
PLUS Brow styling techniques Dry brushing for radiant skin O REGON H EALTHY L IVING . COM
....and reach your next customer with Oregon Healthy Living! Rosa Transformational Health...... pg. Sherm’s Food 4 Less.................... pg. Southern Oregon Foot & Ankle... pg. Whaleshead Beach Resort........... pg.
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To advertise contact Niche Marketing Specialist Athena Fliegel at 541.776.4385 or afliegel@mailtribune.com
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FOOD
Panoply of Pulses
2016 is the year to discover beans, peas, lentils and chickpeas
TEXT BY SARAH LEMON • PHOTOS BY TESSA DELINE
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Creamy red lentil soup with garam masala. See recipe on Page 9.
registered dietitian for 30 years, Cathy Miller has long upheld the benefits of beans. But a broader appreciation came at her husband’s behest after he saw the 2011 film “Forks Over Knives,” which advocates a plant-based diet for healthier humans and their planet. “That’s started me on this search for more recipes,” says Miller, outpatient diabetes educator at Providence Medford Medical Center. “I have had new zeal the past two or three years.”
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FOOD
BEAN BOWL
Recipe courtesy of registered dietitian Cathy Miller. Ingredients: 1/2 cup any type of cooked bean 1/2 cup of any type of cooked whole grain Chopped cabbage, as desired Tomatoes, slices of avocado, sliced olives, green onions, cilantro and/or artichoke hearts, as desired 1 to 2 tablespoons lime juice Salsa or Yumm! sauce, to taste Directions: In a bowl, combine the beans, grain and cabbage. Layer on the desired vegetables. Top with the lime juice, plus salsa or Yumm! sauce and enjoy. This recipe is inspired by the Oregon-based Café Yumm! franchise. Yield: 1 serving
Nutrition experts worldwide are following suit. A global marketing effort kicked off with the United Nations’ declaration of 2016 as the International Year of Pulses. The campaign heightens awareness of the organization’s promise to feed a growing population. Critical to international food security, pulses — dry beans, peas, lentils and chickpeas — are rich sources of protein that don’t require much water and very little to no soil enhancements. Growers in the United States and Canada recently launched Pulse Pledge (www. pulsepledge.com), where consumers can sign up to receive support, including recipes and cooking tips, for eating more pulses. Miller and her family already were sold. They expanded their meatlessmeal nights from one per week to three. Over the past two years, their — Chef Jeff cholesterol levels dropped, and Miller shed much of her aversion to “vegetarian” recipes. “You have a nice full feeling, but you don’t feel bloated,” she says. “I feel like I have the best of both worlds now.” Around the world, studies confirm beans as a food that the longest-lived populations share in common. Containing
such substances as saponins, lignans and phytochemicals, beans may help to prevent certain types of cancer, says Miller, citing the American Institute for Cancer Research. And despite beans’ carbohydrate content, it’s a more complex, slow-release type that doesn’t cause blood sugars to spike after mealtime, she adds. “I’ve known for a really long time that they’re good for diabetics.” In a 2012 study published by the Archives of Internal medicine, diabetics who ate 1 cup of beans per day had not only better blood sugars but lower blood pressure compared with those who obtained carbohydrates from whole grains, says Miller. This translates into lower risk of heart disease, she adds. “Cleansing” with beans, lentils and their ilk is an approach of natural-foods chef Jeff Hauptman, co-author of “The Cleanse Companion Hauptman Cookbook” with Ashland naturopathic physician Bonnie Nedrow. Touted for heart health, diabetes management and easing symptoms of chronic disease, the diet helped Hauptman to shed 50 pounds and normalized his blood sugar. It’s a testament that speaks well of his private-chef business,
“It’s good to eat beans every day. The recipes are endless.”
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FOOD which offers clients meals that are strong on beans and whole grains. “It’s good to eat beans every day,” he says. “The recipes are endless.” One of Hauptman’s favorites is lentils infused with ginger, coconut and lemongrass. Tiny, flat discs, lentils cook quickly and don’t require soaking ahead of time. For the larger lexicon of legumes, the Ashland chef recommends soaking overnight, which starts to break down beans and improve their digestibility. Standard, stovetop cooking times vary from 45 minutes to an hour and 30 minutes, he adds. “From harvest to harvest, beans have different degrees of dryness.” Purchasing dry beans, culinary and nutrition experts agree, is one of the best strategies for shoppers on a budget. A pound of dry beans is about one-third the price of many meats and, once cooked, roughly triples in quantity. Even canned beans can be an economical choice over meat and convenience foods, such as hummus, which comes at just a fraction of the price when prepared at home with chickpeas. “The hummus fad to me has just kind of worn out its welcome,” says Amy Spence, a culinary-arts instructor for Cascade High School. Hungry for hummus alternatives, Spence conducted an entire February class on preparing chickpeas for Oregon Health Management Services in Grants Pass. Participants got a handson look at the versatility of chickpeas as a pizza topping, chicken-salad substitute and oven-fried snack that Spence likens to fried popcorn shrimp. “I just wanted people to rediscover the chickpea.”
PULSES ARE POWERHOUSES OF NUTRITION Beans are good sources of antioxidants, folate, copper, iron, magnesium, potassium and zinc. They also are high in soluble fiber, which absorbs water and forms a gellike substance that lowers blood sugar and cholesterol. Consuming 1/2 to 1 1/2 cups of navy beans daily can lower cholesterol levels by 10 percent. Just 1/2 cup of cooked black beans has 7 grams of protein, 8 grams of fiber and 110 calories. Lentils are the richest plant source of folate, an essential nutrient. Just 1/2 cup of cooked lentils provides about half the daily requirement. A cup of cooked lentils also delivers almost 18 grams of protein, 15 grams of fiber and only 230 calories, according to the U.S. Department of Agriculture Nutrient Database. If everyone ate lentils every day, 26,000 deaths from heart disease could be prevented, according to a study by Washington State University.
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Jackson Care Connect members receive a 66% discount.
Ashland Food Co-op
237 N. First St. Ashland, OR t 541-482-2237 www.ashlandfood.coop June 6, 2016 • Oregon Healthy Living 7
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FOOD
ROASTED PARMESAN CHICKPEAS Recipe courtesy of culinary-arts instructor Amy Spence.
Ingredients: 15-ounce can chickpeas, drained and rinsed 1/2 cup all-purpose flour 2 large eggs, lightly beaten 1 cup panko breadcrumbs 1/2 cup grated Parmesan cheese (freshly grated, shredded or powdered) 1 teaspoon cumin 1 teaspoon oregano 1/2 teaspoon pepper 1/4 teaspoon cayenne Pinch salt, optional and to taste Directions: Preheat oven to 400 F. Line a baking sheet with parchment or spray with cooking spray. Drain and rinse chickpeas in a colander over the sink; set aside. Add flour to a medium bowl; set aside. In a large bowl, beat the eggs; set aside. In a separate large bowl, add the panko breadcrumbs, Parmesan, cumin, oregano, pepper, cayenne, optional salt, and stir to combine; set aside. Add the chickpeas to the flour and toss with your hands to coat well. Using your hands, transfer floured chickpeas to eggs and toss with hands to coat well. Using your hands, transfer chickpeas to breadcrumb mixture and toss with hands to coat well. Place on prepared baking sheet in single layer. Bake in preheated oven for about 15 to 16 minutes or until lightly golden brown. Start watching closely after 10 minutes, so the undersides don’t become overly browned or burn. Serve with ranch dip, if desired. Yield: 3 1/2 cups
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FOOD
CREAMY RED LENTIL SOUP WITH GARAM MASALA Recipe courtesy of Rogue Valley food blogger Tessa DeLine. Ingredients: 1/2 cup split red lentils 2 cups vegetable stock (more if needed) 1/2 cup carrots, diced 1/2 cup onion, diced 1/2 cup celery, diced 1/2 cup red bell pepper, diced 3 ounces tomato paste (half of a small can) 1 teaspoon garlic paste 2 teaspoons garam masala spice (or to taste) Seasoning salt to taste Garnish with thinly shredded carrots and chopped parsley Directions: Begin by picking over and rinsing red lentils. Toss lentils and remaining ingredients except for the seasoning salt or garnishes into a pot with a tightfitting lid. Cook on low, stirring occasionally for about 30-40 minutes or until the lentils are tender. Taste the soup and add seasoning salt to taste. Using an immersion blender, blend soup until creamy. Ladle into bowls and garnish with thinly shredded carrots and chopped parsley. Yield: 2-3 servings.
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FOOD
GREEK CHICKPEA SALAD Recipe courtesy of Rogue Valley food blogger Tessa DeLine. Ingredients 1 – 15 ounce can chickpeas, drained and rinsed 1/2 cup cucumber, chopped 1/2 cup tomatoes, chopped 1/4 cup red onion, chopped 1/4 cup parsley, chopped 1/4 cup Kalamata olives, sliced 3-4 tablespoons of olive oil Juice of 1 lemon 1/2 teaspoon of garlic paste 1/2 teaspoon of salt 1/4 teaspoon of black pepper 1/4-1/2 teaspoon rosemary, finely minced Feta cheese (optional)
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Directions: In a medium sized bowl, toss together chickpeas, cucumber, tomato, red onion, parsley and olives. In a separate bowl, whisk together the olive oil, lemon juice, garlic paste, salt, pepper and rosemary. Taste the dressing and correct seasonings, though note that fresh rosemary can easily overpower a dish. Add the dressing to the chickpea mixture. Mix lightly. Top with optional feta cheese. Yield: Approximately 3 cups
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FOOD
MORE ONLINE With a panoply of pulses waiting to be discovered in 2016, start with these recipes. Find 250 more in Southern Oregon Media Group’s online Recipe Box. Go to www.mailtribune.com/recipes.
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PAMPER
Take a
Brow
And shape it! Whether you pluck, wax, thread or bedazzle, eyebrows can make or break your look TEXT BY MARGARET BATTISTELLI GARDNER
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yebrows frame the face and set the stage for the rest of your look. How they are groomed can act like an instant eyelift — or a droopy disaster. And not just for women. Though they usually are looking more for some basic manscaping and taming of the unibrow than specific styling, men are paying more attention to their brows, as well. Whether it is Cara Delevingne’s bold brows, Beyonce’s high arch, or J Lo’s smoldering look, women are inspired by the bold and the beautiful, and they often use celebrity style to form their own. “I try to remind my clients that while celebrities can provide great inspiration for beauty trends, a good salon will help customize your brow to your specific face shape,” says Candy Egalite, Benefit brow expert at Benefit Brow Bar at
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Macy’s in Medford. “Trends come and go, however, a wellgroomed eyebrow is definitely a movement that is here to stay.” Today’s trending brow style is fuller, with a more defined shape. “It’s all about the natural, feathered brow,” Egalite says. “Women are embracing the natural state of their brows and just trying to enhance what they already have. The fullerfigured brow is definitely in this summer.” Jenni Short, aesthetician at Medford Waxing, says that no matter what look you want, it’s important to communicate openly with you brow stylist. It’s no longer cool to just step into the back room at the busy nail salon for a quick hot-wax zip. “When talking to brow stylists, you always want to make sure they are on the same page as you,” Short explains. “Show them exactly how much you would like off and how defined you would like the brows to be. Thin to you could mean something completely different to your stylist.”
Waxing, sugaring, threading
Women are starting to consider brow styling in much the same way as hair styling. With techniques such as “brow mapping” to find your perfect shape to filling, tinting and
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PAMPER highlighting — and even occasionally a little bling — brows today are getting the royal treatment. Waxing is still the No. 1 hair-removal service for brows. Soft wax is Short’s preferred product for eyebrows, since it makes it easier to shape the brow and create a more defined look. But she recommends hard wax for those with sensitive skin. Sugaring, a waxing technique that uses natural ingredients like honey or sugar, also is gentler on skin. Finally, threading is becoming a more popular service — especially for those who are sensitive to wax. In this technique, the aesthetician twists a doubled length of cotton or polyester thread, and then rolls it over areas of unwanted hair, removing hairs at the follicle level. Unlike tweezing, where single hairs are pulled out one at a time, threading can remove short lines of hair all at once. The result can be more precise than waxing, but it also tends to be more painful.
Choosing your stylist
Like a good haircut or coloring, good brow styling starts with a good stylist. Short advises to first make sure the stylist is licensed and working in a clean environment. Avoid salons that use the same applicator stick throughout your whole service, she advises, as “their wax pot is likely to be breeding with bacteria.” “These days, places like Google, Yelp, and even Facebook are a great way to look up reviews and get started on your search for a good stylist,” she says. “Also, a good stylist usually asks what you are trying to achieve before waxing the brows. Cleaning up and shaping up are two different things, so make sure you are both on the same page.” Checking with friends for references is also a good idea, Egalite adds.
FIND THE PERFECT BROW SHAPE FOR YOUR FACE
Benefit Brow Bar uses a signature technique called Brow Mapping to help clients chose the shape that’s right for them. To do it at home, Egalite explains: Step 1: Line up an eyebrow pencil or brush with the dimple of the nose, going straight up until it meets the brow. This is where your brow should begin. It helps create a slimming effect on the nose and balances the eyes. Step 2: Hold the brush at the outside corner of your nose and angle it until the handle passes the center pupil and the tip of the brush touches the highest portion of your eyebrow. This is your ideal arch. Step 3: Keep the base of the brush at the outside corner of the nose and angle the brush tip over once more until it lines up with the outer corner of the eye. This is where your brow should end. Finding that perfect end helps to ensure proper proportion to the face shape. Step 4: Once the points are identified, connect each point with the wax. “It’s the hairs that fall above and below those lines that just don’t belong,” Egalite says.
SKIMPY BROWS According to Short, too much tweezing or waxing can lead to difficulty in growing out brows to meet the current trend. To help, she recommends a topical product designed specifically to enhance eyelash growth. For a more natural approach, apply coconut oil or castor oil to brows nightly. Salons also are starting to offer eyebrow extensions.
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FITNESS
A Pitch for Better Health
From tots to seniors, softball enhances fitness, coordination and social skills TEXT BY CINDY QUICK WILSON
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t U.S. Cellular Community Park, warm summer breezes carry the cheers of local softball players. According to Medford Parks and Recreation, as many as 3,500 men, women and children enjoy a little exercise and a lot of fun as teams take their places on the field. At both the competitive and recreational levels, players of all ages gain a variety of healthful benefits from this popular year-round sport. According to Rich Rosenthal, Medford Parks and Recreation assistant director and part-time recreational player, U.S. Cellular Community Park hosts the largest year-round adult sports leagues in the region, including men’s, women’s, co-ed and youth softball tournaments. “Softball can be a lifelong activity,” says Rosenthal. “It keeps people active, engaged and outdoors from grade school well into their golden years.”
Exercise made easy
“It’s a whole lot more fun to get outdoors to exercise and recreate when you’re among friends, and I also think it’s a gateway to a healthier lifestyle,” Rosenthal continues. “While it may not burn the most calories compared to other activities, it greatly influences the mindset of people when they realize that, hey, this is fun! Maybe the next thing they do together
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as a group is something that requires a little more exertion like volleyball or basketball, or they start working out together.” The physical elements of the game require a variety of skills that include running, throwing, swinging and fielding using explosive body movements. The upper body, especially arm and shoulder muscles, plays a significant role in swinging and throwing motions, while the power required for batting and running comes from the core muscles and legs. Balance, coordination and flexibility play an important part in bending, twisting and reaching. Overall, the average player burns around 300 calories per hour of play, depending on the competitive level of the game. Medford resident Quinnan Picton began playing softball 17 years ago when the company she worked for sponsored a recreational co-ed team. “I’ve always been an athlete and
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FITNESS
Over 400 softball teams participate in league play each year at U.S. Cellular Community Park. Photo by Jim Craven provided by Medford Parks and Recreation Department. a competitive junkie, but I also love the social aspect of softball,” she says. “Being on a team is tons of fun. Also, having a standing date with nine friends for the season is something I look forward to every summer.” Softball has been a lifelong interest for Randy Schmelzer, who has played for 37 years. He now runs tournaments and coordinates Medford evening leagues for seniors. “Sports are a great way to stay fit and have fun,” he says. “I like the new friendships that come along with it each year. Our players start at age 45. We have some guys in their 60s who still play, so there is a wide-range of experience on each team.”
Fit to be tried
In softball, speed, strength, agility and power are assets. Coaches say that in terms of fitness, what a player does before
and after a game will almost always determine how they do on the field. “There are some specific exercises I do for batting when I go to the gym, but mostly I work on my core strength and balance,” explains Schmelzer. “Just playing softball improves your balance and strength as you swing the bat or throw the ball, which is especially helpful as we get older because we become more susceptible to falling. Staying active helps maintain bone density so you’re less likely to break bones. Batting and catching the ball also increases hand/eye coordination and that can improve our quality of life.” Among his senior teammates, Schmelzer says preparation for the season is an individual pursuit. “Some people go to the gym, others walk for exercise. It varies in how people maintain their own level of fitness. I do caution people who are new at it that they want to warm up well and not overdo it the first
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FITNESS
Adult Slow-Pitch Softball League action at U.S. Cellular Community Park. Photo by Jim Craven provided by Medford Parks and Recreation Department
developing osteoporosis and breast cancer later in life. few times out. You don’t want to take a chance on an injury For young players, studies conclude that students who play or a pulled muscle. That can be painful, so it’s better just to softball are more likely to do better in school and graduate, take it easy until you get in a little better shape.” as opposed to those who don’t play sports. “Recreational While Picton doesn’t do conditioning specifically softball teaches youngsters that they can be active for softball, she does do CrossFit training for life and have fun with it,” Picton says. “It several days a week, runs the occasional also teaches them about teamwork and 5K and plays volleyball, all of which good sportsmanship: How to win, lose improve her softball performance. and compete with grace. They can “CrossFit combines a wide-range learn to play hard and still have of movements that build the fun, no matter the outcome.” explosive muscles needed to Schmelzer notes, “Getting accelerate around the bases, older doesn’t mean having chase down grounders and to stay at home. It’s a great fly balls,” she says. “It For more information on how you can join way to enjoy camaraderie also builds work capacity, a local softball league, contact: and build a network of giving me more than friends in your age range.” enough stamina to play He emphasizes that anyone hard all the way through Medford Parks & Recreation Adult Softball Information: thinking about signing up the seventh inning.” http://playmedford.awssports.com/ssp/softball need not feel they have to bring a lot of experience or A lifetime of high level of skill to join the healthful benefits team. “Other players are very Many longtime players welcoming and encouraging see recreational softball as to their teammates. If you want a lifelong sport. According to Senior Softball: to have fun, improve your health the Mayo Clinic, softball also Randy Schmelzer, league coordinator and meet new friends, softball is a has long-term health benefits Contact: randy@theplate.com great way to do it.” that include a reduced chance of
PLAY BALL!
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PAMPER
Spa-cation Gets 5 Stars AT WHALESHEAD BEACH RESORT Quality, style and comfort overlooking the beautiful Oregon Coast
BY CINDY QUICK WILSON
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ome say you can’t improve on nature, and that may be true of the spectacular views from Whaleshead Beach Resort near Brookings, perched on a hilltop overlooking the Pacific Ocean. When you combine this glorious scenery with the accommodations of a 5-star resort, you have the best of all worlds. Whether you’re cozy inside a beautifully furnished cabin, enjoying the excellent cuisine in the outdoor ocean view dining area or enjoying a worldclass spa treatment, Whaleshead is a delicious slice of the good life.
Whaleshead Beach Resort 19921 Whaleshead Road, Brookings 541.469.7446 www.whalesheadresort.com The Spa at Whaleshead 541.661.4828
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“The new owner’s vision has been to create a 5-star environment,” explains CEO Gio Bonanno. “In just over a year, we have incorporated many improvements to the restaurant and added new cabins on the hilltop overlooking the ocean.” But Bonanno is most excited about the addition of the professionally designed spa. “The setting is perfect, with the ocean on one side and lush green forests on the other. It will be small and intimate, so our clients will receive individualized attention.” Also new are varying levels of vacation spa packages. For a monthly fee, guests can stay at Whaleshead Beach Resort for eight nights a year. The membership includes vouchers for the restaurant and spa treatments. “We are not a big chain,” Bonanno says, “so we are able to customize packages for individual preferences, or guests can book individual stays and spa services separately.” Whaleshead Beach Resort can be found on major online booking sites. “That has greatly expanded our presence, so now we’re attracting guests from all over the world, including Europe, Japan and China,” Bonanno says. Whaleshead is committed to showcasing what Oregon has to offer. “We will be featuring local products like artisan cheeses from Rogue Creamery and Oregon wines, plus live music several nights a week,” Bonnaro said. “It’s a nice minivacation for people who come to the coast in the summer or for a fun little break in the winter.”
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NATURAL
Give Toxins the
BRUSH OFF
Dry brushing stimulates the body and creates lovelier skin TEXT BY MARGARET BATTISTELLI GARDNER
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ou brush your teeth; you brush your hair. But have you ever thought about brushing your skin? Many beauty experts believe it does a body good, both inside and out.
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Human skin is a complex tapestry of nerves, glands and cell layers that, when healthy, serves as a buffer to protect our bodies from extreme temperatures and harsh, potentially toxic, chemicals. It also produces antibacterial substances to protect from infection and enables our bodies to produce vitamin D. Because densely packed nerve cells act as messengers to the brain, skin also is a crucial part of our interaction with the outside world — and our first line of defense against it. However, if skin is overrun with toxins or burdened with dead cells, it can’t efficiently eliminate waste from the body. Enter dry brushing, which not only sloughs off those suffocating dead cells, but also encourages essential detox. “Dry brushing is a wonderful therapy for the overall health of the skin and body,” says Rosie Dunaway, wellness assistant manager and licensed esthetician at Ashland Food Co-op. “There is evidence of this practice for thousands of years. Cherokee Indians used corncobs to invigorate and preserve the skin’s beauty. In Japan, loofahs were used to brush the skin before traditional baths. Greek athletes would use a specialized, spoon-like scraper to increase circulation and deeply cleanse the skin of dirt and oils.” Dunaway adds that because dry brushing supports detoxification by stimulating the circulatory and lymphatic systems, it can “diminish the appearance of cellulite, improve digestion, and keep the skin supple.” Dry brushing advocates say it softens hard-fat deposits below the skin while distributing fat more evenly. “Brushing also helps reduce cellulite by removing toxins that may break down connective tissue,” says Tamara Ann Miller, founder of Organic Elements Spa in Medford and OnlineEsthetician. com. She stresses that lymphatic congestion is a major factor leading to inflammation and disease, and calls dry brushing a “powerful detoxification aid.” “Your lymphatic system is the system responsible for eliminating cellular waste products. Hundreds of miles of lymphatic tubules allow waste to be collected from your tissues and transported to your blood for elimination, a process referred to as lymphatic drainage,” she explains. “When your lymphatic system is not working properly, waste and toxins can build up and make you sick.” According to Miller, dry brushing also removes dead skin cells, improving the skins’s appearance and clearing clogged pores; increases circulation, which encourages the elimination of metabolic waste; reduces muscle tension; and may also aid digestion and kidney function. It can even calm the mind, she adds. “Many compare it to a light, wholebody massage,” she says Other advocates claim dry brushing aids in weight loss, as well. Like many nontraditional therapies, dry brushing has its detractors and skeptics — mainly in the
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NATURAL mainstream medical community. Most argue that the skin is not as big a factor in detoxification as dry-brush supporters claim, and that its effects on cellulite are negligible, if not nonexistent. They also refute claims that it has any beneficial benefits beyond exfoliation. But even if exfoliation is the only benefit, dry brushing can at least add a little touch of luxury to your skincare routine. Dunaway suggests trying the dry brushing routine
twice a day for at least a month. “Though dry brushing may seem like a new phenomenon, it is an ancient practice that has spanned thousands of years and a myriad of cultures,” Dunaway says. “As more people are seeking vibrant health, glowing skin, and balance in their digestive systems, dry brushing is regaining popularity. Once people try it, they are amazed at how their health has improved and how wonderful their skin feels.”
BRUSHING TECHNIQUE
What not to do
Use a firm pressure with overlapping strokes, but be gentle enough not to damage delicate tissue. The stimulation of brushing also brings blood to the skin, where much of the body’s natural detox process happens, and supports cleansing. “It should feel invigorating and wonderful,” she adds.
The right tool
Ideally, dry brushing should be performed in the morning and again in the evening for best results. Before bathing, start at the soles of the feet and sweep upwards toward the heart, where blood is cleansed and oxygenated before recirculating back into the body. “Don’t forget to focus on the inner thighs, inner arms and any areas where there is stagnation and cellulite,” Dunaway says. “These areas are where the lymph is concentrated and filtered, and are essential to our bodies’ ability to detox and heal.”
While you should, brush the entire body, it’s best to avoid the face (unless you have a special brush designed for delicate skin), genitals or any areas with irritations or abrasions (including varicose veins). Also, avoid “scrubbing” the skin. “Not having the correct pressure can cause skin irritation,” Miller says. “You don’t want to scrub the skin, but brush toward the heart. The pressure should be firm, but not painful. Your skin should be pink after a session, not red or irritated. You can brush for as long or as little as you like. An average dry brushing session may last between two and 20 minutes.
Look for a brush with bristles made from natural materials. They should feel stiff, but not overly so. Ideally, choose a brush with a long handle so you can reach your entire back and other hard-toreach spots.
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HEALTH
Hydrate fo r Health Are you d rink
ing enoug
h water?
TEXT BY KEITH GILLOGLY
I
n our bodies, water flushes out toxins and transports nutrients to cells. It creates moist environments for our eyes, ears and joints and helps regulate body temperature and digestion. Though the importance of water intake can’t be overstated, simply staying hydrated can seem challenging, as can knowing exactly how much water you need daily. Factors such as climate, temperature and exercise are influential, but the key is consistently drinking enough water for a healthy lifestyle.
How many cups make a recipe for health?
The National Academy of Medicine advises 15 cups, or 125 fluid ounces, of clear liquids a day for healthy adult males and 11 cups, or 91 fluid ounces, for females, says Emily Rydbom, a certified nutritionist with Stone Medical in Ashland. She recommends drinking water in small but frequent servings throughout the day. Given different body chemistries, not everyone has the same hydration needs, however, and Jessica Babbitt Hulcy, a family nurse practitioner with Ventana Wellness in Medford, advises following the American Heart Association guidelines to monitor urine output to measure hydration. The guidelines recommend urinating every two to four hours and state that urine should be clear. This recommendation is applicable to both adults and children and holds true even while
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exercising, she says. “If you’re taking a four-hour hike, you should stop at least one time in your hike to urinate. If not, then you’re not keeping yourself hydrated,” Hulcy says. While exercising, Hulcy stresses drinking water before, during and after a workout. The more you sweat, the more water you’ll need. Steady hydration will also be easier on the heart, Hulcy says. Low hydration results in lower blood volume and reduced cardiac output, meaning the heart must work harder to pump blood. Not urinating, or darker, more odorous urine could indicate dehydration, as could dry mouth, increased fatigue, headaches and, in more extreme cases, confusion and dizziness, Hulcy says. “If you wait until you’re thirsty, you’re already dehydrated,” she adds. Thirst can sometimes trigger the sensation of hunger, Rydbom says, because water gets used during the digestion process, which then necessitates more water.
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HEALTH
“We get too busy to listen, stop and drink.” — Emily Rydbom, Certified Nutritionist
ELECTROLYTE ESSENTIALS
Eat your water
By consuming several servings of fruits and vegetables a day, we can fulfill 20 percent of our water intake through food, Rydbom says. She recommends a goal of 4–5 cups of raw vegetables and 2–3 servings of fruit daily. While some foods, like watermelon, clearly contain lots of water, so do dark leafy greens, Rydbom says. Water is mainly stored in the body in muscles and cells. Some nutrients, like Omega-3 fatty acids, can actually improve the body’s ability to retain water, she says. Caffeine intake also influences hydration. A cola with caffeine and even a tea or coffee would be better than nothing if you need to hydrate, Hulcy says. Coffee increases urination frequency, however, and Rydbom suggests drinking 16 ounces of water for every eight ounces of coffee. While excessive caffeine intake (more than 500 milligrams a day) can contribute to dehydration and cause jitters, headaches and insomnia, limited amounts of daily caffeine won’t affect your hydration status as once believed, Rydbom adds.
Beware drinking distractions
Even with winter’s cooler temperatures, hydration remains important. Water is just as necessary when the weather isn’t warm and sticky. Skin is less hydrated when we’re inside heated homes and buildings, Hulcy says, and since the Rogue Valley isn’t a particularly humid area, wind and the lack of humidity can contribute to less-hydrated bodies. Also, the typical go-go-go lifestyle detracts from hydration. “We get too busy to stop and drink,” Rydbom says, referring to how we get so caught up in work, travel or daily activities that we suppress our bodies’ signaling and even forget when we’ve last had a glass of water. “Around 60 percent of our total body weight is water. If you’re only taking in 20 percent of your needs throughout the day, think about how deficient you are.”
Sports beverages like Gatorade or Powerade tout their ability to replenish not only fluids but electrolytes. Electrolytes include magnesium, sodium, potassium and chloride, Rydbom says, that are depleted through sweat. Low electrolyte levels can lead to muscle cramping, but that is typically a concern only during longer and high-temperature workouts. A healthy adult with a balanced diet will usually consume enough electrolytes to run for 60 minutes, drinking only water instead of a sports drink or other electrolyte beverage, Rydbom says. Sugary beverages will still hydrate, Hulcy adds, but they can be hard on your stomach if you’re dehydrated. Sports beverages often carry large sugar and calorie loads, so eat your electrolytes instead or choose a lowcalorie, electrolyte-rich beverage like coconut water. Bananas and avocados are replete with potassium, while dark chocolate and pumpkin seeds have high levels of magnesium. Sodium is abundant, even overabundant, in many diets, and tomatoes, lettuce, celery and rye bread all contain chloride.
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JUNE
EVENTS CALENDAR
GET LISTED! DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR?
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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. 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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CREATING OPTIMUM HEALTH THROUGH THE CONSCIOUS AND SUBCONSCIOUS MIND 6 P.M. TO 7:30 P.M. • NATURAL GROCERS, 1990 N PACIFIC HWY., MEDFORD CONTACT INFO: david@holistichealth-fitness.com or 541.941.8800 This discussion will reveal how the conscious mind influences the subconscious mind, which then manifests those conditions within the body. Learn to create optimum conditions for lasting health and wellness.
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6TH ANNUAL EAGLE POINT CYCLING CHALLENGE 5:30 P.M. TO 6:30 P.M. • HARNISH WAYSIDE PARK, JUNCTION OF HWY. 62 AND SOUTH ROYAL AVE., EAGLE POINT CONTACT INFO: epbike@yahoo.com or CALL: 541.604.8522 The ride includes new routes for 2016 and a post-ride celebration. All routes follow quiet country roads. The 100K route climbs 3,700 feet to the base of Mt. McLoughlin and then winds back down to the Rogue Valley. 100K ride starts at 7:30 a.m., 50K ride starts at 9:30 a.m., 30K ride starts at 10:30 a.m., 10K ride starts at 8:30 a.m. Registration opens at 7 a.m. the day of the ride or register online. Follow the link at www. siskiyouvelo.org/eagle-point-cycling-challenge-2016.
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NATIVE AMERICAN HERITAGE CELEBRATION 11 A.M. TO 5 P.M. • EAGLE POINT MUSEUM, 202 N. ROYAL, EAGLE POINT CONTACT INFO: 541.826.4166 or Guardians.epm@gmail.com The Guardians of the Eagle Point Museum are hosting a Native American Heritage Celebration to dedicate their new display case featuring Cow Creek Umpqua Tribe artifacts that will be on loan from the tribe. There will be drumming, dancing and a blessing ceremony. Food vendors will be available and there will be raffle prize drawings.
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PRESERVING FRUIT – JAMS, PRESERVES, FREEZING AND DEHYDRATING 9 A.M. TO 4 P.M. • SOUTHERN OREGON RESEARCH & EXTENSION CENTER AUDITORIUM, 569 HANLEY ROAD, CENTRAL POINT CONTACT INFO: lee.s@oregonstate.edu This class will begin with a brief discussion on food safety and the preserving equipment. There will be demonstrations of making pie filling, fruit juice, dehydrated fruit slices and fruit leather. Participants will make a jar of low-sugar jam to take home. Class limited to 25. Cost is $30. Register at http://extension. oregonstate.edu/sorec.
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JUNE 21
EVENTS CALENDAR
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BACKPACKING BASICS FOR WOMEN 6:30 P.M. TO 8 P.M. • REI, NORTHGATE MARKETPLACE, 85 ROSSANLEY DR., MEDFORD CONTACT INFO: 541.732.1938 or WWW.REI.COM/EVENTS/ An overview of planning, preparation and gear, specifically focused on backpacking for women. Learn how to choose a pack, select proper clothing and footwear. Find out what makes women’s specific gear different, and learn about considerations for your comfort and security on the trail.
EVERY SATURDAY
ROGUE VALLEY GROWERS & CRAFTERS MARKET 8:30 A.M. TO 1:30 P.M. • MEDFORD COMMONS, E. 5TH ST. AND N. BARTLETT ST., MEDFORD CONTACT INFO: www.rvgrowersmarket.com Weekly open-air market with local vendors selling produce, plants, flowers, unique artisan foods and crafts. The Ashland Saturday Market is held on Oak St. in downtown Ashland from 8:30 a.m. to 1 p.m.
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SOUTHERN OREGON LAVENDER FESTIVAL SEE WEBSITE FOR HOURS OF OPPERATION AT ALL LOCATIONS • 4 LAVENDER FARMS AND OSU DEMONSTRATION GARDEN ON THE SOUTHERN OREGON LAVENDER TRAIL CONTACT INFO: www.southernoregonlavendertrail.com or 541.702.2250 With a riot of color and the scent of freshly harvested lavender, each farm puts their best products into the spotlight with food, drinks, crafts and distilling demonstrations.
EVERY TUESDAY
CONCERTS IN THE PARK 6:30 P.M. EVERY TUESDAY DURING THE SUMMER • RIVERSIDE PARK, 304 E PARK ST., GRANTS PASS CONTACT INFO: 541.476.7717 A free summer concert season sponsored by Grants Pass and Josephine County etc Chamber of Commerce. The shows feature some of the best bands around Oregon.
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