Oregon Healthy Living November 2018

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NOVEMBER 2018 | VOL. 11 — ISSUE 11

O regon H ealthy L iving . com

A VETERAN’S BEST FRIEND

Supportive service dogs

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Ingredients • 1 tablespoon olive oil • 1 (1 1/2 to 2-pound) butternut squash, peeled, seeded, and cut into 1-inch cubes • Salt and freshly ground black pepper • 1/2 cup water • 3 amaretti cookies, crumbled • 1/4 cup butter

Directions Heat oil in a heavy large skillet over medium-high heat. Add squash and toss to coat. Sprinkle with salt and pepper. Pour the water into the skillet then cover and simmer over medium heat until squash is tender, stirring occasionally, about 20 minutes. Cool slightly; transfer squash to a food processor. Add the amaretti cookies and blend until smooth. Season the squash puree, to taste, with more salt and pepper. Melt butter in a heavy medium-size saucepan over medium heat. Add flour and whisk for 1 minute. Gradually whisk in the milk. Bring to boil over medium-high heat. Reduce heat to medium and simmer until sauce thickens slightly, whisking often, about 5 minutes. Whisk in the nutmeg. Cool slightly. Transfer half of the sauce to a blender*.

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• 1/4 cup all-purpose flour • 3 1/2 cups whole milk • Pinch nutmeg • 3/4 cup (lightly packed) fresh basil leaves • 12 no-boil lasagna noodles • 2 1/2 cups shredded whole-milk mozzarella cheese • 1/3 cup grated Parmesan

Add basil and blend until smooth. Return the basil sauce to the sauce in the pan. Stir to blend. Season with salt and pepper to taste. Position the rack in the center of the oven and preheat to 375 degrees F. Lightly butter a 13 x 9 x 2 glass baking dish. Spread 3/4 cup of the sauce over the prepared baking dish. Arrange 3 lasagna noodles on bottom of the pan. Spread 1/3 of the squash puree over the noodles. Sprinkle with 1/2 cup mozzarella cheese. Drizzle 1/2 cup sauce over the noodles. Repeat layering 3 more times. Tightly cover with foil and bake for 40 minutes. Sprinkle remaining mozzarella and Parmesan cheeses over the lasagna. Continue baking uncovered until the sauce bubbles and the top is golden, 15 minutes longer. Let the lasagna stand for 15 minutes before serving.

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Table of Contents

NOVEMBER 2018 | VOLUME 11 — ISSUE 11

Pets and Vets: Service dogs help those who served

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HEALTH

FITNESS

Artificial Limbs: Changing life for amputees

Adventures on the Trail: Team Overland

5

10

Solo Suppers: Healthy meals for one

23

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On the cover When Jed Morgan of Central Point, a former corporal in the U.S. Marine Corps, was first adjusting to prostethic legs, he struggled with stooping or bending. If he dropped his mail, for example, he was out of luck. Fortunately, Morgan’s application for a service dog was accepted by Love Heels, a nonprofit in San Diego, California. Morgan and A VETERAN’S BEST FRIEND Recon, a Labrador retriever, teamed up in 2014. Not only can 6-year-old Recon help retrieve items for Morgan, he provides emotional support.

The editor’s desk This month we give a nod to the veterans in our community in honor of Veterans Day, which is Nov. 11 this year. As we head into the holiday season, we’ll be providing you tips on how to eat healthier and set achievable resolutions for 2019. Also, if you are planning a health-oriented event, send a notice for our calendar at my email listed below. We’re also interested in your feedback and story ideas.

NOVEMBER 2018 | VOL. 11 — ISSUE 11

O regOn H ealtHy l iving . cOm

Supportive service dogs

Photo by Dustin Peters

crose@rosebudmedia.com

STAFF EDITOR: Cheryl P. Rose VICE PRESIDENT OF SALES: Gail Whiting DESIGN & PRODUCTION: Paul Bunch, Dustin Peters CONTRIBUTING WRITERS: Micah Leigh Rebecca Scott Sarah Lemon Cindy Wilson CONTRIBUTING PHOTOGRAPHER Dustin Peters

Artificial limbs | Eating for One | Growing winter veggies

Join the list... Admire Aesthetics ............................. pg. 22

Medicap Pharmacy.......................... pg. 25

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The Noyce Clinic.............................. pg. 7

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Oregon Retina Center...................... pg. 15

Health Insurance Place...................... pg. 32

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Hyperbaric Oxygen Treatment Ctr.... pg. 27

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Market Street Wellness..................... pg. 24

Sherm’s Food 4 Less......................... pg. 2

Medford Dermatology...................... pg. 4

Superior Athletic Club....................... pg. 11

Medford Food Co-op....................... pg. 7

Wild Fern Natural Health................. pg. 17

Medford Foot & Ankle...................... pg. 9

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

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HEALTH

Living Beyond Limitations

How prosthetics work and how they change lives

Double amputee Jed Morgan of Central Point had to relearn walking but appreciates the mobility his prosthetics allow. Photo by Dustin Peters

TEXT BY REBECCA SCOTT

A

prosthetic is an artificial device used to replace a missing body part lost to trauma, a congenital condition or a disease, according to local medical experts. When a technician fits a prosthetic to a patient, the device is meant to restore the regular function of the missing limb. However, the process to create, fit and use a prosthetic is a long journey, especially as the patient adapts to wearing it and maneuvering with it.

The process of prosthetics

While most amputations are due to trauma, 80 percent of people who lose limbs are in the end stages of a disease, such as diabetes, according to Forest Sexton, a certified prosthetist orthotist at Spectrum Orthotics and Prosthetics in Medford. Depending on how advanced the disease is, Sexton says the patient may not be physically able to wear a prosthetic. “But most of the time, amputees can benefit from a prosthetic,” he says. Creating and fitting a prosthetic is a long, intimate process. “Every limb is customized to the person,” says Sexton. Tremendous force is generated every time we walk, and a prosthetic must fit perfectly to handle that force. For example, he explains that when we walk, we elevate our center of mass with every step and then catch it with the other foot. “We have to design a prosthetic which transfers that kind of force into a limb,” he says.

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HEALTH

continued from page 5 The process begins by evaluating the amputee and taking an impression of the residual limb, says Sexton. Then the prosthetist measures relevant body segments and determines where bones and tendons in the remaining limb are located. Using the measurements and impression, the prosthetist makes a plaster cast of the stump. “After we make the socket, we attach components such as knees and feet to the socket,” he explains. He says the process takes about two to six weeks. A prosthetic can change the life of an amputee, says Jed Morgan of Central Point, a former Marine Corps corporal who deployed to Afghanistan. “While I was on foot patrol, an improvised explosive device triggered, which resulted in the loss of both my legs above the knee,” he explains. Morgan’s prosthetics were fitted differently because he is a double amputee. “I needed to re-learn balance and how to walk again,” he says. He started with “stubbies,” which consist of sockets, no articulated knee joints and a flat foot at the bottom. To walk, he made circular motions with his legs to strengthen his hip muscles and learn balance. “It felt like walking on stilts,” he says. After a couple of months, he was fitted with a knee prosthetic that had microprocessors inside, which simulate how a normal knee bends. “The microprocessors determine how much weight is on the toe of the foot, so it either bends or stays straight,” he explains. For Sexton, it’s all about a well-fitting product. “The interface must fit perfectly so the patient can walk and move comfortably,” he says.

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“Day-to-day life is difficult in prosthetics, but it’s much better than sitting in a wheelchair.” — Jed Morgan, Central Point

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HEALTH continued from page 7

What people can do with prosthetics

Technology is changing prosthetics

“Wearing and using a prosthetic is a lifelong endeavor.” — Forest Sexton, Spectrum Orthotics and Prosthetics in Medford

Photos courtesy of Spectrum Orthotics and Prosthetics.

Computerization and mechanization are rapidly changing the field of prosthetics, says Sexton. “We’re always finding new ways to simulate normal function of a limb,” he explains. Additionally, he says some prosthetics can be programmed, or the device can learn from the person’s unique gait and determine how it should respond. “Patients can interact with their prosthetic by programming it to do different tasks, like driving,” he says. The technology behind prosthetics has come a long way in the past 35 years, says Sexton, and more change is on the horizon. “Innovation in the field is enhancing people’s lives and changing how much they can do,” he says.

Photo by Dustin Peters

Morgan says prosthetics allow him to move more naturally. “Day-to-day life is difficult in prosthetics, but it’s much better than sitting in a wheelchair,” he says. It took Morgan about six months until he was comfortable walking with his prosthetic legs, and almost a year until he was on them full-time. For Morgan, it’s difficult to do certain things, like hiking. “I could still hike, but it’s not comfortable anymore,” he explains, although he tries not to let his prosthetics limit him. Sexton says it requires more energy for people to function with prosthetics. “A prosthetic can facilitate any activity you want to do, it just takes more work,” he explains. He says it takes a strong will to handle prosthetics. “Wearing and using a prosthetic is a lifelong endeavor,” he says. In Morgan’s experience, prosthetics allow him to do everyday tasks much easier. His leg prosthetics still give him a feeling of walking on stilts, but he believes the pros outweigh the cons.

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HEALTH

Pros, cons and challenges of using prosthetics Sexton and Morgan agree there are many benefits of having a prosthetic. However, they also believe the devices can pose unique challenges to people who use them.

Pros:  Easier to maneuver around.  Do not have to rely on a wheelchair.  Easier to do everyday tasks such as walking, reaching and driving.

Cons:  Additional work of putting on and removing the prosthetic.  Must replace materials in the prosthetic as they wear out over time.  Using a different set of muscles to walk or move causes muscular pain.

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FITNESS

Healing Veterans Through Nature

Team Overland creates connections

A Team Overland caravan heads out to the woods. Photo courtesy of Team Overland.

TEXT BY MICAH LEIGH

W

hen Corporal Matthew Havniear, U.S. Marine Corps, returned home to Southern Oregon from active duty in Afghanistan in 2008, he sought out help for stress management. He encountered long waits and doctors who took a clinical approach which did not address his issues. Havniear, who learned from an early age the importance of staying connected to nature and the outdoors, used camping as an important part of his healing process. He realized it would help others too, and so Team Overland was born.

The veterans “Our focus is on bringing veterans and civilians together for a camping trip,” says Havniear. “It is important for veterans to reintegrate by bonding with civilians and not just veterans. One of the symptoms of trauma is isolation. When we first get the veterans out there, they are very reserved, but once around the campfire, that’s where healing begins and they feel safe enough to open up about their experiences. The fire facilitates. For the civilians, it is a way to share the burden and show support for our troops. We take up to 25 people at a time. Since we started in 2015, about

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200 people have gone camping with us. All of them have become friends.” Because of generous sponsors, Team Overland (which is based in Medford) provides everything for the guests free of charge including meals, camping gear, transportation and even gas if they want to bring their own vehicle. “It’s cool to see how the healing evolves,” says Havniear. “Veterans who come the first time need to talk about what they saw and what happened to them. The ones who come multiple times start to talk about their future and getting their own camping gear and vehicles for adventure camping.” Havniear is quick to stress that his team is not there

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FITNESS “When we first get the veterans out there, they are very reserved, but once around the campfire, that’s where healing begins and they feel safe enough to open up about their experiences.” ­— Matthew Havniear

Photo courtesy of Team Overland.

for therapy. “We do not provide counseling. We will recommend resources if asked, but we are only there to provide a safe and healthy social environment in which to reconnect. This is natural healing with friendship, sunshine and campfires.” Toni “Doc” Miller, formerly of the U.S. Marine Corps., served as a medical triage doctor for 18 years. “I was ready to be out of the military, but I missed the outdoor aspect because I was in the field for eight months out of the year. I also missed the camaraderie,” says Miller, a resident of Bend. “When I heard about Team Overland, I didn’t know where I would fit in as a female, but Matt told me to jump in my car and come on out. My first trip with the team was earlier this year to Washington. The guys were great! Sitting around the campfire was amazing. Everyone felt supported, which helps them feel connected again.” Miller says that wives and families come along on the trips

continued on page 12

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FITNESS continued from page 11 as well. “Everyone is welcome to come. Veterans from all branches of the military along with civilians and their families end up forming bonds. I have made female friends and it’s hard to find females who like the outdoors as much as I do. I love it! I feel like part of the group. I am looking forward to winter. This will be my outlet, my stress reliever. Matt and all the trail guides make it such a rewarding experience.”

The civilian

Josh Downing of Eagle Point, a trail guide, has been with the team practically since it’s inception. “Most of my close friends and several family members have served in war,” he says. “They come back changed and broken, if they come back at all. Matt left a flyer on my car, so I called him right

The Department of Veterans Affairs reports that an average of 20 veterans die each day from suicide.

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FITNESS

A volunteer-led organization, Team Overland guides outdoor adventures and hosts campouts for veterans, veteran families and civilian supporters. Photo courtesy of Team Overland away. We hit it off immediately. I have been involved since the first event. The caliber of these guys is beyond description. It’s an honor to be part of them.” Downing, who serves as a Team Overland spokesman at events in various states, has high praise for Havniear and the other team members. “Matt is the best person I have ever met. These guys are my best friends. I can always count on them.” In addition to founding and operating Team Overland, Havniear works as program supervisor for Valor Pass for ColumbiaCare Services, an organization that provides

support services for those suffering from the trauma of war. “We want to help our service people find a way back to a healthy, productive life,” he said. Downing echoes that sentiment. “I lost a good friend to suicide, so this program hits close to home,” he says. “Team Overland changed my life by showing me that I’m good at helping people. It’s a big trust thing when a veteran opens up to me. If they are reaching out to us, they are looking for healing. We help overcome the stress of deployment.”

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PETS

At Your Service:

Man’s

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Specially trained service dogs provide comfort, support and unconditional love

Photo by Dustin Peters

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Jed Morgan of Central Point with his pal, Recon.

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PETS

TEXT BY CINDY QUICK WILSON

A

ny dog lover knows these furry friends can enrich our lives with an abundance of love and affection. With a nuzzle, a willingness to please and a tail that says “I’m-so-happy-to-seeyou,” they make the challenges of everyday life just a little easier. And nowhere is that generosity of spirit more apparent than in the bond between a service dog and a veteran.

Having a son in the navy heightened Michelle Nelson’s sensitivity to the physical and emotional challenges many veterans face. “There are so many stories about people coming out of the military with some level of disability from their experiences,” she says. “Since I had already seen what a difference training diabetic alert dogs and physical assistance dogs could make in people’s lives, I knew that by training dogs for these veterans, some amazing things could happen.” In 2010, Nelson founded PAVE (Paws Assisting Veterans), a small, nonprofit organization, based in Cornelius, Oregon, where these specially trained companions learn to perform a range of practical tasks that include assistance with climbing stairs, retrieving dropped items and opening or closing doors or drawers. For those who suffer from PTSD, anxiety and depression, service dogs provide calming techniques and emotional grounding. “I can’t tell you how many veterans tell us they would not be here if it weren’t for the dogs, and that the dogs have literally saved their lives,” Nelson says.

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The 2018 team training at Brigadoon Service Dogs. Dogs go through basic training on their path to careers as service dogs. Photo by Brigadoon Service Dogs.

PETS

continued from page 15

Canine college

Generating these highly educated companions is a lengthy and expensive process that takes years of training and up to $40,000 per dog, according to Denise Costanten, founder and executive director of Brigadoon Service Dogs in Bellingham, Washington. Costanten worked for years as a professional dog trainer but says, “I decided I wanted to do more with my experience.” In 2004, she closed her previous dog training business, got certified, and began to train service dogs exclusively. She admits, “It’s a lot of hard work. We are a very small, nonprofit operation, so for us, it’s definitely a labor of love and not a moneymaking pursuit.”

PAVE service dog graduate Pilsner. Photo courtesy of Christina Mulick, executive director of PAVE.

Suitability for service

Having the “right stuff” to be a successful service dog is more about trainability and temperament than it is about being a particular breed, Costanten explains. “We use a lot of Labradors, but we’ve found that some breeds are better suited for different jobs. For instance, collies are especially good for scent detection and working with autistic children and the hearing impaired.”

“I can’t tell you how many veterans tell us they would not be here if it weren’t for the dogs, and that the dogs have literally saved their lives.” ­— Michelle Nelson, Paws Assisting Veterans (PAVE) 16

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PETS

A volunteer and dog team graduate from team training at Brigadoon Service Dogs. Photo courtesy of Brigadoon Service Dogs.

For more information about certified service dog organizations that work with veterans: PAVE Paws Assisting Veterans, Inc. 503.348.2048 www.paveusa.org

continued on page 18

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PETS

Service dogs also learn to wake a veteran who might be having a traumatic dream.

continued from page 17 Training starts with “puppy raisers,” who take the pups into their home environments and expose them to as many different social experiences as possible. “They start out with basic training,” she says. “Then when they’re 18-20 months old, we match them with a client and that’s when the specialty training comes in.”

Special operations training

Nelson explains that they train the dogs for basic tasks and then add specific skills training once they know the recipient’s unique needs. “The dogs may be taught to lick the face or hands, nudge, paw or use a calming technique called DPT, deep pressure therapy, if the owner has a PTSD episode,” she says. With DPT, the dog uses its weight and warmth against the veteran’s body to interrupt a panic attack, a PTSD episode or to redirect their attention away from a disturbing train of thought. That grounding pressure helps to bring the person back into the present moment and stops the progression of the event. The dogs also learn to wake a veteran who might be having a traumatic dream. “We had one vet who had horrible nightmares where he could not be awakened,” Nelson says, “and his actions while still dreaming frightened and traumatized his family. Once we placed a dog with him, it would sense when the nightmare was coming on and wake him before he got too deep in the dream. That assistance made it possible for him to live with his family again.”

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Beau, a Brigadoon Service Dog, is learning how to turn the light on and off. Photo courtesy of Brigadoon Service Dogs.

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STYLE

PETS

Aiden, a Brigadoon Service Dog, training at Cedar Creek Correctional Center in 2012 learning, “get your leash.” Photo courtesy of Brigadoon Service Dogs.

“Training a service dog takes years of hard work. It’s definitely a labor of love.” ­— Denise Costanten, Brigadoon Service Dogs continued on page 20

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PETS continued from page 19

A vest

does not a service dog make With the increase of vested “service” animals showing up in grocery stores, shopping malls and other public places that used to be off-limits for pets, there can be some confusion about trained and certified service animals versus an untrained pet that provides comfort to its owner. Though the definition of a “ser vice animal” may differ state-to-state, the Americans with Disabilities Act (ADA) defines a service animal as a “dog that is individually trained to do work or perform tasks for the benefit of an individual with a disability, including a physical, sensory, psychiatric, intellectual or other mental disability.” With or without a physician’s authorization letter, this definition does not include other species of animals, either wild or domestic, trained or untrained, that might be used as emotional support animals, comfort animals or therapy dogs. Further, the ADA states, the tasks performed by a certified service animal must be directly related to the individual’s disability.

“The process is very individualized to match each applicant with the abilities of the dog. When it clicks, it’s magic.”

Photos on this page by Dustin Peters

­— Denise Costanten, Brigadoon Service Dogs

When the vest is off, service dogs know they are off the clock and it is time to play.

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PETS

: Service dogsinmates An “in” with In 2011, Denise Costanten, founder and executive director of Brigadoon Service Dogs in Bellingham, Washington, began a partnership with Cedar Creek Correctional Center, located south of Olympia, Washington, where several carefully selected prisoners can keep a dog and, under her close supervision, provide some basic training. After eight months, these animals receive their final training at Brigadoon and then become service dogs for veterans. “It’s a very coveted opportunity for the inmates but more importantly, this program has helped shorten the wait time for veterans who sometimes wait a year or more once they are through the application process. It’s been a win-win for everyone,” Costanten says. Three correctional centers in the state of Washington are now successfully participating in this program.

Louis Ihrig, a former inmate at Stafford Creek, surrounded by collie puppies born earlier this year. Ihrig helped train dogs for Brigadoon Service Dogs while serving his sentence.

continued on page 22

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PETS continued from page 21

Ready, set…wait

Due to the high demand, the costs involved and the two-year training time, getting a service dog can be a lengthy endeavor. “For civilians,” says Costanten, “it can take as long as two years. For our veterans, we try to get them a dog within a year or sooner.” Applicants can apply online. “The process is very individualized to match each applicant with the abilities of the dog. When it clicks, it’s magic,” she says. “I love seeing how the dogs begin to bond with the client.” PAVE provides the service dog, the training and ongoing support at no charge, but there are several criteria the veteran needs to meet to qualify. “Right now, the wait time is about one year,” Nelson says. “The screening process is very important for matching the vet and the dog. We always want to have a successful and long-term partnership where each part of the team will be safe and happy.” Maple, Pilsner and Jiggs. Service dogs for PAVE. Photo by Christina Mulick, executive director of Paws Assisting Veterans

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FOOD

oast T to Your Health

Holiday meals for one can be reason to celebrate TEXT BY SARAH LEMON

C

ooking and eating solo for the holidays still can embody the joy of festive, wholesome foods.

Even a single dish can be cause for celebration, if prepared with a few seasonally fresh, filling ingredients and flavor profiles that elevate it beyond the everyday. Planning ahead and freezing some mealtime portions can stave off snacking. Choosing snacks with healthful proteins and fats also curbs the seasonal craving for sweets and refined carbohydrates. “When you’re hungry is when you start making bad choices,” says Kristen Lyon, a cooking instructor and owner of Jacksonville’s Jefferson Farm Kitchen, which specializes in heat-and-eat fare prepared with locally grown and produced ingredients, many organic. “Have some items in your freezer that are there when you’re in a pinch.” While Jefferson Farm Kitchen entrees, salads and soups often serve two to three people, dividing the dishes into individual servings and freezing them is common among her single customers and seniors with small appetites, says Lyon. In the home kitchen, try roasting a whole chicken or a pan of chicken thighs, filling up on the meat at one or two meals, then freezing the remainder to jump-start future menus, says Summer Waters, nutritional therapy practitioner at Medford’s Siskiyou Vital Medicine. “I’ve got one pan to clean up,” says Waters, a certified Gut and Psychology Syndrome (GAPS) practitioner. “It just works.” Similarly, hearty soups and stews are one-pot wonders that become feast-worthy with the addition of exotic spices and unexpected ingredients. Moroccan and Middle Eastern flavors put

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FOOD continued from page 23 a new spin on root vegetable stew, says Lyon. Fire-roasted tomatoes add another layer of flavor to the typical canned variety, she says. Crown creamy butternut-squash soup with jewel-like pomegranate seeds. And use fresh citrus zest and juice instead of reaching for the salt shaker, says Lyon. Organic bone broth can provide the base for fast, healthful soups and stews. “It can be hard to mess it up when you have the right ingredients,” says Waters of impromptu soups and stews. “So I always make big batches of soup.” Even makeshift kitchens with minimal equipment can produce more than microwaveable meals. A slow cooker or rice cooker in a college dorm can simmer soup, stew, beans or whole grains. A toaster oven, says Lyon, is all that’s needed to reheat her potpies and quiches, or a goodquality counterpart. It beats ordering pizza, she says. Yet it’s easier than ever, says Waters, to eat packaged foods that are nutritionally sound. Waters refers clients to favorite brands for such items as nut cheese and bone broth, which she drinks as a beverage. It’s a far cry, she says, from the days when nondairy alternatives invariably contained guar and xanthan gums, among other additives, preservatives and chemical components. “The scene has changed considerably,” says Waters. “You don’t have to do it all from scratch.”

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It’s still hard to beat hard-boiled eggs, naturally air-cured meats and fermented vegetables for quick bites throughout the day, says Waters. Even fruits and berries, such as cranberries, can be fermented for a probiotic boost that improves digestion and shores up the immune system. Waters’ favorite fermented cranberry chutney can be prepared three to five days in advance to accompany roast poultry, pork and beef. If it’s not serving a crowd, pack some chutney into pretty jars and bestow as holiday gifts. The chutney doesn’t have to be part of a large spread, she says, to make a solitary meal special. “It just brings the holiday to the plate.”

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FOOD

LACTO-FERMENTED CRANBERRY CHUTNEY INGREDIENTS: 3 cups organic cranberries (fresh or frozen) 1 orange 1 lemon 1/2 cup nuts (pecans, hazelnuts or walnuts all work well) 1/2 cup rapadura sugar or Sucanat 2 teaspoons sea salt

/2 cup whey (or fruit ferment, such as water kefir) 1 1/2 cup prune juice or other juice (fresh-pressed apple juice or extra apple ferment works well) 1 teaspoon ground cinnamon 1/2 teaspoon ground cloves 1/2 cup raisins

DIRECTIONS: If the cranberries are frozen, allow to thaw. Pick over berries and discard any squishy or obviously spoiled berries. Add berries to bowl of a food processor. Using a microplane or citrus zester, remove outer peel from the orange and the lemon. Squeeze juice from each fruit. Add zest and juice to food processer bowl. In food processor bowl, pulse all remaining ingredients, except the raisins, to a uniform consistency. Transfer mixture to a bowl and stir in raisins. Allow chutney to stand, fermenting, at room temperature for 48 hours or longer. Taste; when your tongue detects only a trace amount of sweetness, chutney is ready to refrigerate and/or serve. Flavor will be quite subjective; beneficial microbes from liquid ferments added will consume most of the natural sugars. Chutney will continue to ferment in refrigerator, but considerably slower, and you’ll likely eat it before over-fermenting. If it smells like alcohol, it’s over-fermented. Recipe courtesy of Summer Waters, www.summerwaters.com

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SPECIAL

How Does Your(Winter) Garden Grow? With cabbage, kale and cauliflower

TEXT BY CINDY QUICK WILSON

T

he onset of fall weather doesn’t have to mean the end of delicious, homegrown vegetables. With a little added knack and know-how, your cool winter soil can keep you supplied with a variety of fresh and nutrient-rich edibles.

According to local growers, winter gardens in Southern Oregon often produce crops with better flavor, size and texture than when grown in the heat of summer. As long as you don’t expect your offseason harvest to include tomatoes, eggplant or peppers, they assure us that there can be plenty of fresh-picked veggies to bring to the table. “We have a great climate here for winter gardening,” says Lynn Kunstman, member of the Jackson County Master Gardeners Association. “Some crops, especially in the onion and cabbage families, are very winter hardy. You can plant them

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SPECIAL in the fall to enjoy them fresh during the winter while others, like carrots and garlic, will ‘hold’ over the winter and start producing early in the spring.”

Seeds or starts?

In choosing what to plant in the fall, you can begin with seeds, or Kunstman recommends going to the local farmers market to see what kinds of sprouting plants, or starts, they are selling. Winter favorites include broccoli, beets, cabbage, cauliflower, onions,

r)

radishes, carrots, peas, celery and fava beans. Tender greens are good too, such as arugula, lettuce, kale, spinach, collard greens, Swiss chard and mustard. Whether you choose seeds or starts, be mindful of picking crops that are specifically suited for fall and winter harvesting and will grow successfully in our particular region, says Rhianna Simes, co-founder and executive director of Verdant Phoenix, a local minifarm and educational center. “I always encourage people to buy their seeds locally,” she says. “It’s amazing that we have a number of excellent seed growers and seed companies here in the Rogue Valley. These seeds are bred here in Southern Oregon, so they are specifically adapted for our climate.”

Soil and drainage

To begin, enrich the soil with a balanced fertilizer or compost, advises Kunstman. “If you’ve been building your soil for a while, you really don’t need more than compost, and if you’ve got worms in your soil, they’re adding nitrogen and minerals that will keep it wellnourished.” Good drainage is always important, Kunstman continues, “and that’s especially true in the winter. Plants don’t like their roots to be in standing water. If

continued on page 28

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SPECIAL continued from page 27 you have clay soil that doesn’t drain well, you might consider removing it or creating a raised bed.” But adequate water is important too, especially if the fall is warm and dry, she says. “If you’re seeding, you need to water every day, sometimes twice a day. If you have starts of plants, you want to get the root systems well-established and encourage them to go down deeper in the soil.” Kunstman adds, “It also helps to mulch around the little plants once they are up and growing. You can use compost, pine needles, wood chips, sawdust, straw or leaves as long as they don’t have herbicides or pesticides. Mulch can also be a hiding place for bugs, so that can be an issue.” Winter container gardens also work well. “You can use commercial soil from a bag or mix it with some of your garden soil,” Kunstman says. “Just remember that potted plants require a lot more attention to watering than a larger garden area because the soil can dry out so quickly, especially in the fall when we can still get warm weather.” Simes suggests people think creatively about

garden spaces. “I encourage them to look at their landscaping as a whole and consider places other than a defined garden area that might be good to plant things. For instance, in the fall, if you’re wanting to try something that’s a little more sensitive, try planting it on the south side of a building where it’s warmer or near a larger plant so it can buffer some of the harsher weather.” Mix it up, Simes says. “Don’t be afraid to maximize the space by interplanting one plant with another and using larger plants to buffer the smaller, younger ones from the heat or cold. My kale plants are hardy and well established, so when I planted my radishes around them, they provided a little extra protection for them. That way too, if you need to drape a light row cover over it, the kale provides a strong support for keeping it off the little, more delicate plants.”

Don’t bug me!

Though the pest population is much less pesky in winter, Kunstman says, you will always have slugs, snails and earwigs, whatever the season. “I use Sluggo Plus because it’s nontoxic to pets and people. The bugs eat it and die and then become part of the compost. For aphids, flies and cabbage loopers, I use a floating row cover, which is a white, gauze-like material that ‘floats’ directly on top of the crop. It’s so light you can just lay it over the plants and they will push it up as they grow. Water and light can get through, but the critters can’t.”

Braving the elements

Don’t be afraid to experiment with winter gardening, Simes says. “It’s amazing how hardy and resilient these baby plants can be, even when they get snowed on. They seem to spring back like it never happened. I just like to let nature take its course.”

Gardening Resources Lynn Kunstman of the Jackson County Master Gardeners Association suggests three resources for successful gardening in the Rogue Valley: • Sunset Western Garden book • Master Gardner’s Garden Guide for the Rogue Valley, jacksoncountymga.org/shop • Territorial Seed Company catalog, www.territorialseed.com

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Winter gardening: Tips for an abundant harvest Nov. 13, 5:30-7:30 p.m. North Mountain Nature Center, Ashland Rhianna Simes will offer tips ranging from soil to seed suitability in Southern Oregon’s climate. Participation fee $20. Register through Ashland Parks and Recreation.

Oregon Healthy Living • November 5, 2018

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NOVEMBER

Events Calendar

GET 8th LISTED!

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

DIY HERBAL MEDICINE FOR WINTER WELLNESS 6:30-8:30 P.M. • ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 N PIONEER ST., ASHLAND CONTACT INFO: 541.482.2237, HTTPS://ASHLANDFOOD.COOP/EVENTS Get a jump on cold and flu season this year by learning how to make your own tasty herbal remedies. Join local herbalist and medicine maker Samantha Roberts Wylder for a free evening of crafting and tasting herbal medicine. Learn how to make elderberry syrup, fire cider, wine mulling mix and herbal vapor rub.

Please email

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crose@rosebudmedia.com and include the following information: Event title, date, time, location, contact information and a

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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 January 9-31, 2019.

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PIONEER RUN 8:30-11:30 A.M. • PHOENIX HIGH SCHOOL, 745 N ROSE ST., PHOENIX CONTACT INFO: WWW.SORUNNERS.ORG Two runs, a 5k and 9-mile, start and finish at the high school. Proceeds benefit the Phoenix High School Track team. Registration fees are $7 for youth under 18 and $20 for adults.

TRACKING AND TRAILING 11 A.M.-1 P.M. • COYOTE TRAILS NATURE CENTER 2931 S. PACIFIC HWY., MEDFORD The ground beneath your feet is full of stories just waiting to be discovered! For ages 13 and up. Fee $10.

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VETERANS DAY COMMEMORATION 9-10 A.M. • FALLEN HEROES WAR MEMORIAL, DON JOES MEMORIAL PARK, 223 WEST VILAS ROAD, CENTRAL POINT CONTACT INFO: HTTP://WWW.CENTRALPOINTOREGON.GOV/ PARKSREC. Come together to honor the brave men and women who have served their country. Event includes a flag ceremony, invocation, music and speeches.

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NOVEMBER

Events Calendar

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COMMUNITY DRUMMING CIRCLE 6-7 P.M. • APPLEGATE LIBRARY, 18485 N APPLEGATE ROAD, GRANTS PASS CONTACT INFO: JCLS.ORG, 541.846.7346 Come together as a community through drumming. Group meets every third Friday of the month. If you have a drum, please bring it.

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FIRST FROST 6-10 P.M. 95 WINBURN LANE, ASHLAND CONTACT INFO: ASHLAND.OR.US/ICERINK, 541.488.9189 Celebrate the opening of ice-skating season at the Ashland Rotary Centennial Ice Rink. Sponsored by Ashland Parks and Recreation.

HEALTHY HOLIDAY EATING 10-11 A.M. JOSEPHINE COMMUNITY LIBRARY, 200 NW C ST, GRANTS PASS CONTACT INFO: https://www.facebook.com/events/292621388177355/ Learn some healthy holiday hacks to eat well and be well this holiday season at this cooking demonstration in partnership with Blue Zones Project and a local registered dietician. Registration is not required, but space is limited.

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HEALING THE MATRIX USING MODERN ENERGY TECHNIQUES 10:30 A.M.-5 P.M. • SISKIYOU VITAL MEDICINE, 940 ELLENDALE DRIVE, SUITE 102, MEDFORD CONTACT INFO: INFO@NOBLE-BEING.COM, 541.201.8787 A one-day workshop for advanced techniques that build on Emotional Freedom Techniques (EFT), Energy EFT, Modern Energy Tapping (MET) and/or Energy in Motion. Class size is limited and the fee is $110.

Every Saturday WINTER GROWERS MARKET 9 A.M.-1 P.M. • JOSEPHINE COUNTY FAIRGROUNDS COMMERCIAL BUILDING, GRANTS PASS CONTACT INFO: 541.816.1144, WWW.GROWERSMARKET.ORG Starting Nov. 3, visitors can enjoy a weekly heated, indoor market event showcasing local food products and crafts. Market continues on Saturdays through March 9, 2019.

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SOUTHERN OREGON TURKEY TROT 8-11 A.M. • JACKSON COUNTY EXPO FAIRGROUNDS, CENTRAL POINT CONTACT INFO: WWW.SORUNNERS.ORG/TURKEYTROT Justify a big splurge on holiday trimmings by starting the morning with a run or walk. Ages 5 and under can participate in a dash, and everyone else can join with the 2-mile or the 8-mile events.

Every Thursday CASA VOLUNTEER ORIENTATION 12 P.M. – 1 P.M. • CASA OF JACKSON COUNTY, 613 MARKET ST., MEDFORD CONTACT INFO: WENONOA SPIVAK, 541.734.2272, WWW.JACKSONCOUNTYCASA.ORG Every Thursday, CASA of Jackson County invites people interested in becoming a CASA (CourtAppointed Special Advocate) to an orientation to learn more about the role of working with the more than 800 children in foster care in Jackson County. The session is free, and no reservation or volunteer commitment is necessary. There are more than 300 children on the waiting list for an advocate.

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