Oregon Healthy Living | November 2019 by Rosebud Media

NOVEMBER 2019 | VOL. 12 — ISSUE 11

Guy Style - Gym Looks ▪ Counting Macros 5 Tips to Feel Less Guilty Boarding Your Pet OregonHealthyLiving.com

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OREGON HEALTHY LIVING | NOVEMBER 2019

VOL. 12 — ISSUE 11

NOVEMBER 2019

fitness

food

Lower-body Workout:

Compounding muscle growth

health

5 Macronutrients: Managing ratios for results

pets

16 Benign Prostatic Hyperplasia:

style

22 Boarding Your Pet: Finding the fit for Fido

24 Gym Fashion for Dudes: Do this, not that

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EDITOR Cheryl P. Rose

Hey, fellas, this issue is for you to celebrate "Movember," a push to spread awareness for male health. Research shows a high percentage of men live with symptoms and put off seeing a health provider, maybe thinking there is nothing to be done about their condition. One example is sacrificing sleep for multiple nightly bathroom breaks. This isn't a requirement of age; it's possible to make it better. Read our article on benign prostatic hyperplasia to learn more. Next month, we will focus on some of the amazing emergency health workers in our community.

CEO & PUBLISHER Steven Saslow

crose@rosebudmedia.com

ASSOCIATE PUBLISHER & VP OF SALES Gail Whiting SALES SUPERVISOR Laura Perkins GRAPHIC DESIGN & PRODUCTION Jaren Hobson CONTRIBUTING WRITERS Aaron Cooper Micah Leigh Sarah Lemon Rebecca Scott Cindy Quick Wilson CONTRIBUTING PHOTOGRAPHER Dustin Peters

Oregon Healthy Living Magazine is published by the Rosebud Media Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@rosebudmedia.com

on the COVER Austin Cantrell of Medford does what he loves by working in fitness as the general manager of Anytime Fitness in Central Point. With 10 years of professional experience, Cantrell still enjoys pushing his own physical limits and using creativity to keep workouts fun. "I try to not repeat any workouts more than a few times and constantly evolve my plans to cater better physical growth. Leg day is never ignored, but I always listen to my body to determine how hard of a push each day will be," he says. Photo by Dustin Peters

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OREGON HEALTHY LIVING | NOVEMBER 2019

MEALTIME

MACROS Average daily macronutrients balance dietary equation

STORY BY SARAH LEMON

utting carbs, say health and fitness experts, cuts out the majority of vital nutrients available to the human body. Carbohydrates, in the big dietary picture, compose the largest percentage of humans’ ideal macronutrient distribution, which also includes protein and fat. That’s according to the dietary reference intakes developed by the National Academy of Sciences Food and Nutrition Board. These categories of calories are the building blocks of nutrition — with carbohydrates at the foundation.

“That’s your main source of energy,” says Sean McManamon, assistant soccer coach at Southern Oregon University and trainer at Next Level in Medford. “You need energy.” The average person’s energy needs call for carbohydrates to constitute about half of a day’s caloric intake — 45-65%. The remainder of calories are allocated to fat — 20-35% — and protein — 10-35%. Staying within these ranges can help almost anyone improve overall health and fitness and even build muscle and lose weight, given some fine-tuning of the formula to equal the correct number of calories. “The reality is excess calories lead to weight gain,” says Annie Behrend, a registered dietitian in Medford who focuses on nutrition for athletic performance. “Really, the root of weight loss comes from calorie deficit.”

Deficiencies in vitamins, minerals, essential fatty acids, phytochemicals and other micronutrients, not to mention fiber, usually result from deviating too far from the average macronutrient range, says Behrend. The key is to choose more nutrientdense versus refined foods and fresh ingredients, instead of processed and packaged. “Not all macronutrients are created equal,” says Behrend. “Anything that’s plant-based kind of comes with a plethora of other nutrients.” Produce, whole grains and legumes largely are composed of carbohydrates. Those whole foods should fill up most of the macronutrient category for carbs, not bread, bagels and pasta, says Behrend.

continued on page 7

NOVEMBER 2019 | OREGON HEALTHY LIVING

ADDING IT UP â&#x2013;ª SAMPLE MEAL PLAN = 1,920 CALORIES Source: Annie Behrend, registered dietitian

B R E A K F A S T

OATMEAL WITH CHIA SEEDS, YOGURT AND BERRIES Rolled oats (1 cup cooked) 1 tablespoon chia seeds 1/2 cup plain, low-fat Greek yogurt 1/2 cup berries 2 cups brewed coffee 1/4 cup reduced-fat milk CARBS: 52 grams | FAT: 10 grams | PROTEIN: 24 grams

AFTERNOON SNACK

CARBS: 31 grams | FAT: 2 grams | PROTEIN: 17 grams

3 cups mixed greens 1/2 medium tomato 1/2 medium avocado 1/2 cup cucumber 2 ounces fresh mozzarella cheese 1 tablespoon olive oil 1 tablespoon balsamic vinegar English muffin CARBS: 52 grams | FAT: 10 grams | PROTEIN: 24 grams

CARBS: 19 grams | FAT: 5 grams | PROTEIN: 6 grams

1 medium banana 1/2 cup reduced-fat cottage cheese

CAPRESE-STYLE SALAD

1 hard-boiled egg 2 clementines

D I N N E R

MIDMORNING SNACK

STEAMED GRAIN BOWL

OREGON HEALTHY LIVING | NOVEMBER 2019

1 1/2 cups steamed broccoli/ cauliflower 3/4 cup cooked quinoa/rice 5 ounces cooked boneless, skinless chicken breast 2 tablespoons sauce CARBS: 26 grams | FAT: 5 grams | PROTEIN: 3 grams

L U N C H

EVENING SNACK

Lightly flavored popcorn (3 to 4 cups popped) CARBS: 26 grams | FAT: 5 grams | PROTEIN: 3 grams

Similarly, fats aren’t all butter and bacon. Behrend recommends obtaining fat from plant sources, such as nuts, seeds and heart-healthy oils, like olive oil. Choose fish for its essential fatty acids over red meat. While many people are still skeptical of obtaining 20% of their calories from fat — about 55 grams in a 2,000-calorie diet — severe restriction of that macronutrient can impair absorption of fat-soluble vitamins, such as A, D and E, and the body’s hormone production. “You get a lot of bang for your buck,” says Behrend of fat. That’s why a serving of fat, which provides double the calories of other nutrients, almost always looks small by comparison. Following recommended serving sizes and sticking to portions is critical when it comes to fat. “Your eyes can be very deceiving,” says Josh Cline, head trainer at Next Level in Medford.

Because most people struggle with eyeballing appropriate portions, as well as overeating foods they find most appetizing, meal plans with specific food suggestions in measured amounts are a recipe for success, says Cline, adding that it’s the rare person who actually does the math. Behrend recommends the online tool Myfitnesspal.com, particularly for people who “geek out” on tracking daily activities and measuring progress. The federal government’s MyPlate dietary guidelines, which has its own app, aligns with macronutrient distribution for the average person, says Behrend. The simplicity of that model also can be achieved by incorporating three different food groups at every meal, she says. Macronutrients, says Cline, is just a term to describe all the foods people already are eating, one reason why it’s more effective than such popular diets as “Paleo” and “keto.”

“It’s really hard to stick to those diets,” adds McManamon. Long-term health goals and exercise preferences can help to pinpoint macronutrient ranges more precisely. Intense cardiovascular activity and endurance sports require more carbohydrates. Building muscle mass demands more protein, the macronutrient that most people overdo. Getting 20-25% percent of calories from protein is “perfect,” says Behrend for toning muscle and getting fit. That pencils out to about 100 grams of protein in a 2,000-calorie diet. It’s best to obtain one-third of a day’s protein requirements before lunch because the body can only assimilate 30 to 35 grams of protein at a time for repairing muscle, she says. While protein makes people feel full, she adds, so do plant-based foods that contain fiber. “Emphasize produce just as much as protein.” ■

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for LEGS and for LIFE Don't neglect your body's lower half

y all appearances, men and women have vastly different priorities when it comes to working out: Men focus on building strength and bulk in their upper bodies, while women put more effort into strengthening and toning their lower bodies.

OREGON HEALTHY LIVING | NOVEMBER 2019

While it’s natural to gravitate toward whatever exercise brings the quickest, most noticeable improvements, fitness experts agree that, male or female, neglecting the lower body is a problem. “Men’s upper bodies can grow as large as they want,” says Andy Howell, a personal trainer at Aspire Fitness in Medford. “That’s why you see so many guys at the gym working only their upper half. Most guys wouldn’t mind having bigger legs, but it takes a lot more work, and the gains aren’t as easily noticeable.”

Austin Cantrell, general manager of Anytime Fitness in Central Point, agrees. “The female mindset naturally focuses on the lower body. Men just don’t think as much about the functionality of their bodies.” A lifelong athlete, Cantrell views fitness as a vehicle for optimizing functionality. “It begins with the core and lower body,” he says. “Men typically don’t realize how important functionality is until they’re older.” The result, say both, is a body that’s out of proportion. “The No. 1 benefit of working the legs is it increases muscle mass overall, because they have the body’s largest muscle groups,” says Howell. Cantrell adds that leg work is essential to building the kind of functional strength that supports lifelong mobility, balance and stamina.

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Get a leg up: Use “compound” movements Prioritizing “compound” movements – exercises that engage the legs and other supporting muscle groups simultaneously – will produce the best results. Here are six “must do” leg moves for beginners.

Body weight squats: These are good for warming up and building strength in the quadriceps and glutes. Howell has new clients start doing squats from a seated position on a bench, focusing on driving upward from the heels. From there, he measures how deep of a squat they can do using TRX straps (these are ropes affixed to an overhead bar) for balance. Keep the knees bent to stay behind the toes to avoid bearing too much pressure. Once you’re comfortable squatting your own body weight without holding on to anything, Howell recommends adding dumbbells or barbells.

Lunges/ reverse lunges: There are many different variations of lunges, but Howell advises to start with the basic forward lunge to work the quads, glutes and hamstrings. Pay attention to proper form, making sure that the front knee stays behind the toes.

10 OREGON HEALTHY LIVING | NOVEMBER 2019

continued on page 12

SENIORS, GET THOSE LEGS PUMPING! Lower-body strength is particularly important for maintaining mobility and avoiding injury as we age. Cantrell always checks out new clients’ balance, range of motion, flexibility and control before pushing their effort level. Here’s his ideal beginning workout for seniors: 1. 2. 3. 4. 5.

Body-weight squats using TRX straps. Step-ups on a 12” box, alternating left and right feet. Seated box squats from a 20” box (a bench or chair will also work well). Leg press – which is another form of squat using a machine. Stretching, with an emphasis on breathing.

Most of these movements can be done at home with little or no added weight. “If you’re mature, body weight squats may be all you need,” says Cantrell. “I might increase their reps or tempo to make it challenging without risking injury.” Cantrell says doing this routine with light cardio work four times per week is ideal. “You don’t want to work a muscle group the exact same way more than once within a 48-hour period,” he says. “For cardio, I recommend seniors stick with walking and hiking. Stairclimbers give a great leg and cardio workout, and I’d also recommend moderate sprint training for those able to maintain good running form without risking injury.” Both Howell and Cantrell are passionate about the importance of building lower-body strength. “When I think someone needs a good leg workout, I’ll make sure they do it,” says Howell. “I challenge my clients with goals, and they reap the rewards.”

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Step-ups:

A good basic move that works all the leg muscles, glutes and core. Step up with one foot on a box or block, usually 12 inches high, then step back down with the same foot. Increase the intensity by adding dumbbells, using a higher box – some go up to 20” or more – adding more repetitions and speeding up the tempo.

Hip leg lifts:

Strengthening the hips is also important for proper leg function, as hips tend to weaken with age. Howell recommends doing multiple sets of leg raises, lying both flat on the floor and on your side.

Single-legged deadlift: This move really challenges one’s balance and core strength, engaging the hamstrings and glutes. Stand on one foot with your standing leg straight and your other leg bent and pointing behind you. Lean forward, bending at the hips, and with the hand that’s opposite from your standing leg, slowly reach toward the floor in front of you, then return to a standing position. Keep your back straight, using your back leg for balance, bending only at the hips. Try these 10 times and then switch legs. When you’ve got this move down, add a light dumbbell.

continued on page 14

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NOVEMBER 2019 | OREGON HEALTHY LIVING

Bridges: Lay on your back with your knees bent and feet flat on the floor. Thrust your hips straight up, then return your buttocks to the floor. Repeating this move with three sets of 20 reps is good for conditioning, strengthening your glutes and improving your squats.

What about leg extensions and leg curls? While good for isolating one muscle group at a time, theyâ&#x20AC;&#x2122;re not compound movements. Howell says you donâ&#x20AC;&#x2122;t want to exert a lot of effort doing these because it will lead to fatigue and take energy away from the compound movements, which provide the greatest benefit.

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OREGON HEALTHY LIVING | NOVEMBER 2019

Frequency, variety and intensity Howell coaches beginning clients to work their legs every time they visit a gym, which for most is three times per week. Legs need almost 72 hours to recover from a hard workout, but adding variety to the routine helps reduce fatigue. “I’d switch it up each time,” says Howell. “Most clients only have about a half-hour of weightlifting time available, so I recommend they budget about 75% of that on the legs and 25% on the upper body.”

Here’s a sample strengthening and fat-burning routine for beginners exercising Monday-Wednesday-Friday: ▪ Start with a warmup, such as body weight squats or light running on a treadmill. ▫ Trainer’s tip: Don’t stretch before lifting. Warm up first, and stretch after. Using proper form during strengthening moves provides active stretching.

▪ Once warmed up, work on two to three “must-do” compound exercises, combined with

some cardio. Example: Monday—squats, step-ups and glute bridges; Wednesday—step-ups and single-legged deadlifts; Friday—squats, lunges and leg lifts.

▪ One day per week, add some tempo intervals on a rowing or elliptical machine, along with body weight squats, ensuring every muscle group works. ▫ Trainer’s tip: Intervals, in which you increase the speed or intensity of a given activity, build strength. Time your intervals to measure improvement from one workout to the next. ■

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getting a good night's sleep with bph New treatments offer relief for enlarged prostate gland

16 OREGON HEALTHY LIVING | NOVEMBER 2019

s men enter middle age, they may feel the urge to get up more often at night and go to the bathroom. This increased frequency and urgency to urinate, due to an enlarged prostate gland (benign prostatic hyperplasia), usually starts slowly and then begins to affect other aspects of a man’s life, according to medical professionals. Some men may accept this as a normal part of aging, but local urologists explain there are new options for relief.

The ABCs of BPH “Benign prostatic hyperplasia, or BPH, is a common condition among men as they age. An enlarged prostate gland can cause uncomfortable urinary symptoms, such as blocking the flow of urine out of the bladder,” says Dr. Nicholas Boncher, a urologist with Providence Portland Medical Center. The prostate gland continues to grow throughout a man’s life, explains Boncher, but it’s not until his late 50s or early 60s that a man starts to experience negative effects from that growth. “As the prostate grows, it’s like a hand gripping a hose and clamping down,” he said. An enlarged prostate gland amounts to two things: time (the age of the patient), and testosterone, according to Dr. Patrick Davol, a urologist with Rogue Valley Urology in Medford. “Testosterone stimulates the prostate gland to grow. As you age, the prostate has been exposed to more testosterone, so it gets larger,” he explains. Genetics also plays a big role. “It’s not necessarily hereditary, but you’ll often see benign prostatic hyperplasia in first-degree family relatives.” continued on page 18

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NOVEMBER 2019 | OREGON HEALTHY LIVING

N o r m al Pro stat e Signs and symptoms For most men, middle age is when an enlarged prostate gland starts to reach a critical point, says Boncher, adding there’s a large spectrum of symptoms. “Some men will only wake up once during the night Urine to urinate and others will get up multiple times. Or some are unable to get a stream going,” he explains. Davol agrees. By the age of 80, Prostate he says many men will have some element of BPH or an obstruction, but clinically they may not manifest with symptoms. “It’s not a linear relationship where a bigger prostate gland equates to more problems. Some men may never experience issues serious enough to require medication or surgery,” he adds. However, there are signs that indicate you should visit the doctor. There are generally two categories of problems: an obstruction or storage symptoms. Hesitancy to urinate and not completely emptying the bladder are common signs of an obstruction, says Davol, while increased frequency and urgency of urination are typically a storage problem. “Many men come in because they’re waking up at night Urine more often to urinate,” he adds. Boncher sees a similar pattern with his patients, but he says any change in urination should warrant a visit to the urologist. “Men "If we start treatment need to realize that an obstruction has a similar early, we can avoid a effect on the bladder lot of serious problems as hypertension does to the heart,” he explains. in the future." Fortunately, there are treatment options Dr. Patrick Davol available, so men Rogue Valley Urology, don’t have to live with Medford BPH as an inevitable part of aging.

continued on page 20

OREGON HEALTHY LIVING | NOVEMBER 2019

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New and existing treatments Davol practices a multi-tiered approach, which begins with assessing the patient’s fluid intake. If a patient comes in because of increased urination at night, he first advises them to manage the amount they drink before bed. “For some men, if you manage their fluid intake, they can avoid more invasive treatments.” Medication is the next step, says Boncher. Alpha blockers work by relaxing the musculature in the prostate, he explains. “Shrinkers” are another type of medication, which he says prevent the growth of the prostate and can even reduce its size. While there are different surgical options, Boncher is a proponent of UroLift. “This takes the obstructive tissue around the urethra, pinches it around itself and pushes it out of the way of the urinary stream. It’s like taking curtains, pulling back and clipping them. The recovery is about a week, which is significantly shorter than other procedures.”

Don’t procrastinate Davol and Boncher advise men to come in if they are experiencing urinary problems. “If we start treatment early, we can avoid a lot of serious problems in the future,” says Davol. ■

BPH CAN BE MORE THAN A NUISANCE While an enlarged prostate gland and the symptoms which accompany it occur as you age, Davol and Boncher agree men should get evaluated as soon as possible in order to help prevent more serious issues. While frequent and increased urination is a common problem, if left untreated, an enlarged prostate gland could lead to urinary tract infections, bladder stones and kidney failure.

20 OREGON HEALTHY LIVING | NOVEMBER 2019

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SEPARATION ANXIETY for PET PARENTS Is pet boarding guilt keeping you from taking that dream vacation?

e often worry about our pet’s separation anxiety when we leave them alone, but what about our anxiety when leaving our beloved fur babies in the hands of strangers? Two local boarding facility owners, Sue Ross, owner of R&R Pet Resort in Phoenix, and Kailani Miranda, owner of Southern Oregon Pet Services in Medford, tell us that although being away from your dog or cat may be stressful, there are steps you can take to ease your mind about keeping your pet healthy, fed, loved and safe while you’re away.

22 OREGON HEALTHY LIVING | NOVEMBER 2019

1. Do your homework when choosing a boarding facility or pet sitter. Miranda: “Do your research ahead of time. Take a tour of the facility and get as much information as possible. Ask about exercise, playtime and personal attention. Inquire about whether your dog will be interacting with other dogs. Read the reviews so you get a feel for other peoples’ experiences with that facility.” Ross: “See if they are willing to give you an impromptu tour, not one you have to make an appointment for. Make sure the kennels are clean and good-sized, and that the dogs get exercised. Get a feel for the staff and if they seem willing to answer questions with answers you are comfortable with. Make sure you are welcome to call and check on your pet and feel confident they will also call you if they have any concerns about your pet’s needs.”

2. The comfort of familiar things. Ross: “It’s super important to keep things as much the same as they are at home. As comfortable as we try to make them, they will still be missing their home, so we try to keep as many familiar things as we can. If a kennel won’t allow you to bring your pet’s

own food, their special bed or blanket or a familiar toy, to me that says they are not interested in making your pet as comfortable as possible.”

3. Alternatives to a boarding facility. Miranda: “Pet sitting can be a great option for people who feel their dog or cat would be extremely stressed out by staying in a strange place. Again, you have to check them out carefully, but having someone come into your home so your pet can stay in its own familiar environment can be a great compromise. Have the pet sitter come over ahead of time and see how they interact with your pet. Ask about their previous experience, their qualifications and any references they can provide.”

4. Keeping your pet busy and entertained means less time to stress. Miranda: “You want to ask what kind of daily exercise or activities your dog will have because sitting in a cage or a kennel all day feeling bored can be stressful. Cats may not require exercise, but ask if they get any playtime or personal attention.” Ross: “The additional activities we offer are as much a comfort to the owners as they are fun for the dogs. It relieves some guilt when they know

"Most of the time, it's actually harder on the people than it is on the dog."

Sue Ross

PARTING IS SUCH SWEET SORROW

R&R Pet Resort, Phoenix

You’ve finally done it. You’ve picked the best boarding facility you can find and have actually made a reservation for Jingo to stay while you go on that Caribbean cruise. But, oh, the guilt! When the day arrives, don’t let your distress get the best of you, pet experts advise. When you drop him off, try to be calm and matter of fact about leaving, even if your heart is racing and you’re holding back tears. Don’t make it a long and emotional goodbye. Animals are very attuned to our emotions and if Jingo senses your nervousness, he automatically assumes there’s something he should be upset about. Save your tears for the drive home, and then look forward to that happy reunion.

their dog will be walked on a leash or given doggie play time if that’s what they enjoy. It gives the dogs something to look forward to and be excited about.”

5. What’s your advice for feeling less guilty? Miranda: “Your biggest comfort will be knowing your pet will be well taken care of, getting exercised and having fun when you leave them. My advice for people who are very nervous about leaving their pets is to do a trial run, maybe just an overnight stay or over the weekend so your pet will be a little more familiar with the surroundings when you leave them there the second time, like a practice run before you go out of town. Some facilities offer day care or play groups, and those shorterterm stays can help them feel more comfortable with being away from their own home environment.” Ross: “Most of the time, it’s actually harder on the people than it is on the dog. A dog lives in the moment. They don’t have the capacity to wonder where you are once you’re out of the picture. Yes, they know they miss you if you’re not around, and they miss their familiar surroundings, but if they’re distracted, they can have their mind on other things. Their people are usually much more worried about how they’re reacting and concerned with getting back to them.” ■

CURIOUS ABOUT LASIK?

“LASIK has changed my life.” – Johanna Larsen

Join us November 14 for our LASIK Event!

When:

Come meet our LASIK expert Dr. Welling, enjoy complimentary refreshments, and get the answers to your questions about laser vision correction. All attendees will also be entered to win half off their LASIK procedure! Space is limited! RSVP today by visiting lasik.medicaleyecenter.com

November 14, 2019 6:00 pm [Doors open at 5:30 pm}

Where:

Medical Eye Center 1333 Barnett Road Medford, OR

1333 E. Barnett Rd., Medford, OR 541.734.4816 | medicaleyecenter.com MF-00117511

NOVEMBER 2019 | OREGON HEALTHY LIVING

STORY BY MICAH LEIGH

PHOTOS BY DUSTIN PETERS

What to wear (and not wear) when working out

orking out is a good thing, right? It keeps us fit, it improves our emotional well-being, and keeps us sane in a crazy world. But unless you have your own personal workout space, you will be sharing a gym with many other fitness enthusiasts.

According to Erik Young, a personal trainer at Superior Athletic Club in Medford, the main style point is to be clean. “Guys who come to the gym are going to work up a sweat, and that can lead to odor,” he said. “If you come to the gym after a day of physical labor, you might consider taking a shower before and after you work out. Carry a sweat towel to wipe down your machine when you are finished. You want to remember to look as good at the gym as you look everywhere else.” Not only does changing into appropriate gym gear have physical benefits, it also affects attitude, Young says. “We all have those days where we don’t feel our best. It’s about changing your mindset. Changing into your gym clothes means it’s time to put the work in. Getting a routine will help knock you out of your funk. As you change, start thinking about what you will be doing and the amount of effort it will take. The right clothes will help correlate your gym mindset.” continued on page 26

OREGON HEALTHY LIVING | NOVEMBER 2019

OPEN ENROLLMENT ENDS DEC 7

Attend a free, no-obligation seminar for help in choosing a plan that may include: $0 medical deductible

Dental, vision and hearing benefits

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$0 fitness membership

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October 29, 2019

10:00am

November 6, 2019

2:00pm

November 21, 2019 10:00am December 4, 2019

2:00pm

Regence BlueCross BlueShield of Oregon Rogue River Room 2057 Commerce Drive Medford, OR 97504

Robin McBee | 541-816-4440 Licensed independent agent for Regence BlueCross BlueShield of Oregon.

"The right clothes will help correlate your gym mindset."

For accommodations of persons with special needs at meetings call 1-844-REGENCE (734-3623) (TTY: 711).

Erik Young

Superior Athletic Club, Medford

MF-00117510

NOVEMBER 2019 | OREGON HEALTHY LIVING

shorts WEAR THIS: Athletic shorts,

compression shorts underneath

NOT THAT: Skimpy or blousy shorts Be aware of clothes that are too tight, too short or too loose. Shorts can be baggy but never saggy to the point of falling off. Err on the side of too long rather than too short. Built-in underwear is a must. It keeps the family jewels where they belong.

Footwear WEAR THIS:

Clean athletic shoes and socks

NOT THAT:

Flip flops, work boots, dirty running shoes Wear clean shoes designed for your specific activity. Make sure your shoes and socks are in good condition. Donâ&#x20AC;&#x2122;t track in mud and rocks.

PANTS WEAR THIS: Jogger sweatpants NOT THAT: Jeans

26 OREGON HEALTHY LIVING | NOVEMBER 2019

ARE YOU A MEMBER OF ANOTHER CLUB?

Shirts

Become a Superior Athletic Club member and we will waive the initial fee and your first month’s dues!

WEAR THIS:

• Over 80 exercise classes • One on one training • Largest variety of equipment in the Rogue Valley

Moisture-wicking, modest cut

UPGRADE YOUR MEMBERSHIP

NOT THAT:

Heavy cotton, tank tops that show TMI (pit hair, nipples)

Proof of existing membership required. Not a member of another club? Join and receive a complimentary personal training session and a free Styku body assessment!

Superior Fitness: 111 Alta Vista Rd, Eagle Point • 541-826-1901 Superior Athletic Club: 727 Cardley Ave, Medford • 541-779-7529 Superior Athletic Club II: 2500 E. Barnett Rd, Medford • 541-779-7640

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Moisture-wicking shirts are beneficial for working out. They are typically designed for better movement, keeping you cool and the microbial fabric fights odor. A typical T-shirt is fine but might not be as comfortable, says Young.

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Pharmacist Rick Chester is also a licensed naturopathic physician and acupuncturist.

541.535.5843 205 North Pacific Hwy Talent, Oregon 97540

FAST, FRIENDLY SERVICE • DRIVE-UP WINDOW • FREE LOCAL DELIVERY • EXPERT ADVICE

NOVEMBER 2019 | OREGON HEALTHY LIVING

PERSONAL PRODUCTS

WEAR THIS: Deodorant

NOT THAT: Cologne

Young says that wearing cologne to the gym can be offensive to some people, so save it for your Friday night on the town. “Don’t overdose on cologne,” he says. “Some people may be allergic or just might not like the smell.”

overall appearance WEAR THIS: Colors that harmonize NOT THAT: Clashing colors or too matchymatchy, clothes with holes or obvious signs of wear

28 OREGON HEALTHY LIVING | NOVEMBER 2019

It doesn’t matter if brands are the same, but colors should complement each other and not clash. Simple colors and clean lines are best. Lots of colors that repeat in shirt, tights, wristbands and shoes should be avoided. This is a workout, not a Broadway musical. Go ahead and toss clothes that are showing wear, have holes, or smell bad straight from the wash. Invest what you can afford into new togs of high-quality construction and fabric. They will look better and last longer over time.

hair & head

WHAT TO WEAR

WEAR THIS: Headbands NOT THAT: Oily, greasy hair products Are your hair products greasy? That oil can transfer from your hands to machines and weights. Headbands and wristbands conjure up visions of the ‘80s but according to Young, they can also set your own retro style. “If you can rock it, wear them, but keep them washed.” ■

WHEN WORKING ON A WEIGHT GOAL If you are at the gym to drop a few pounds, wear what makes you comfortable and confident. If your present clothes are a bit tight, know that you are working toward a goal to fit into them, or even smaller ones. “Sometimes it’s hard finding sizes that fit. Finding plus-size workout clothes can be another struggle. A good gym community will encourage you and never make you feel uncomfortable,” said Young. “The goal here is to keep coming back.”

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Rick E. McClure, DPM, FACFAS

ASHLAND CULINARY FESTIVAL SEED TO SUPPER MONDAYS

NOVEMBER 4 | 6-8 P.M. MEDFORD LIBRARY, 205 S. CENTRAL AVE., MEDFORD A free, six-week series of classes in cultivating a successful vegetable garden. Tips on low-cost, step-by-step techniques to harvest right from the pot or plot to the dinner table. Beginners welcome! A collaboration of ACCESS, Oregon Food Bank, Jackson County Master Gardeners Association and the Medford Library. Runs through Dec. 9. CONTACT INFO: 541.841.6487 | freshaccess@accesshelps.org

30 OREGON HEALTHY LIVING | NOVEMBER 2019

NOVEMBER 7-10 ASHLAND HILLS HOTEL & SUITES, 2525 ASHLAND ST., ASHLAND Join the 13th annual festival that includes a Top Chef Competition, a top mixologist contest, food and wine tastings, demonstrations and more. Prices vary based on events/days. CONTACT INFO: 541.482.3486 kelsey@ashlandchamber.com

THE POWER OF MUSHROOM SUPPLEMENTS

NOVEMBER 10 | 1:30 P.M. NATURAL GROCERS, 1990 N. PACIFIC HWY, MEDFORD Mushroom supplements are growing in popularity. Some research is showing that mushroom supplements support almost every facet of health. Learn more at this free class. CONTACT INFO: 541.245.0100

november / december 2019 events

AUTHENTIC THAI COOKING AT HOME

NOVEMBER 13 | 5:30-8:30 P.M. RCC REDWOOD CAMPUS, 3345 REDWOOD HWY, GRANTS PASS Instructor Emily Moore will introduce the deep flavors of Thai ingredients to encourage confidence in cooking at home. A cost of $75 per person includes the material fee for the food. CONTACT INFO: 541.956.7303

WINTER GROWERS MARKETS HOLIDAY MEAL

NOVEMBER 15 | 11:30 A.M. MEDFORD SENIOR CENTER, 510 E. MAIN ST., MEDFORD All are welcome to celebrate the holidays with a special meal prepared and served by volunteers. The menu includes turkey, rolls, potatoes, vegetables and dessert. Pre-registration with payment is required at the center by Nov. 8. Cost is $15 per person. CONTACT INFO: 541.772.2273 info@medfordseniorcenter.org

NOVEMBER 30 | 9 A.M.-1 P.M. JOSEPHINE COUNTY FAIRGROUNDS COMMERCIAL BUILDING, 1451 FAIRGROUNDS RD., GRANTS PASS Visitors can enjoy a weekly heated, indoor market event showcasing local food products and crafts. Market continues on Saturdays through February. CONTACT INFO: 541.816.1144 | www.growersmarket.org DECEMBER 3 | 8:30 A.M.-1:30 P.M. FRY FAMILY FARM STORE, 2184 ROSS LANE, MEDFORD Rogue Valley Growers Winter Market vendors will feature fresh, seasonal produce, hand-crafted gifts and artisan food. Market continues on Thursdays through February 25, 2020. CONTACT INFO: rvgrowersmarket.com/pages/wintermarket

GET YOUR EVENT LISTED! Email crose@rosebudmedia.com with the following information: Event title, date, time, location, contact information, and a brief description including any required fees.

FERMENTATION

NOVEMBER 14 | 5-5:45 P.M. SANTO COMMUNITY CENTER, 701 N. COLUMBUS AVE., MEDFORD Learn how to make different fermented foods for optimal gut health in four classes. Classes led by master health coach Eden Paulazzo. Classes continue Nov. 21, Dec. 5, Dec. 12. Cost is $51 for residents, $57 for non-residents. CONTACT INFO: 541.774.2400 | playmedford.com

"D" IS FOR DEFICIENT

NOVEMBER 19 | 6-7 P.M. ROGUE VALLEY FAMILY YMCA, 522 W. 6TH ST., MEDFORD A free nutrition class to learn how to make better food choices. Class is open to all and the Y provides a healthy snack. CONTACT INFO: 541.772.6295 x106 | tmiller@rvymca.org

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

NOVEMBER 2019 | OREGON HEALTHY LIVING

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