DECEMBER 2018 | VOL. 11 — ISSUE 12
PLUS Setting realistic resolutions Cut or keep holiday dishes Stress-relief tools
WINTER FAMILY FUN
O regon H ealthy L iving . com
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Ingredients
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• 1 pound chicken scaloppini (about 4 ounces each) • Kosher salt and freshly ground black pepper • 1 tablespoon plus 1 teaspoon all-purpose flour, divided • 3 teaspoons extravirgin olive oil • 2 garlic cloves, finely chopped • 1/2 cup low-sodium chicken broth
Season the chicken with salt and pepper and sprinkle with 1 tablespoon flour.
• Whole-wheat angel hair pasta or roasted potatoes, for serving
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat until very hot; cook the cutlets until opaque throughout, 1 to 2 minutes per side. Transfer the cutlets to a plate. (Reserve the skillet.) Reduce the heat under the skillet to medium. Add the remaining teaspoon oil and garlic to the same skillet; cook until fragrant, about 1 minute. Whisk together the broth, lemon juice and 1 teaspoon flour, and add to the pan. Simmer sauce until reduced and thickened, 2 to 3 minutes. Stir in the
2
• Finely grated zest and juice of 1 lemon, zest reserved for optional garnish, about 2 tablespoons juice • 1 teaspoon white wine vinegar • 2 tablespoons chopped fresh parsley, plus more for garnish • 1 tablespoon capers, drained and rinsed • 1 tablespoon unsalted butter • Baby arugula for garnish
vinegar, parsley and capers. Swirl in the butter until sauce is shiny and slightly thickened. Serve chicken with the sauce. Toss the arugula and freshly grated lemon zest with a light drizzle of olive oil; season to taste with salt and pepper, scatter over chicken. Serve with pasta or potatoes as desired. Recipe Courtesy of Food Network
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Table of Contents
DECEMBER 2018 | VOLUME 11 — ISSUE 12
SPECIAL
COVER STORY
Winter Family Fun: Keep moving in cold weather
12
HEALTH
Soothing Tools: Devices to tame stress
5
FOOD
PETS
FITNESS
Realistic Resolutions: What will your fitness goals be?
8
Scent Solutions: Oils and animals?
18
Holiday Calories: What to cut, what to keep
20
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On the cover The Paladino family of Medford all enjoy ice skating, including Luke, 4, who is just learning. His dad, Jeremiah, learned to skate and began playing hockey at about the same age, as did Luke’s brother, Severiano. Luke is taking lessons now at The Rrrink in Medford. Sometimes his mom, Carla, comes out skating with the family, too. “Skating and hockey are great activities for families because it’s great exercise, it’s fun, and it’s something different that you can do,” Jeremiah Paladino says. “Plus, the ice rink is open in the summer, and its nice and cool inside, so you WINTER FAMILY FUN can beat the heat if you want.”
The editor’s desk When we moved from the south a decade ago, one of the first adventures we had in Oregon was sledding with our children at a sno-park. We felt like we were in a Currier and Ives holiday card. Since the last few summers have been impacted by smoke, get yourself and your family out for some wintertime activities and enjoy the fresh air. Next month we will be highlighting several strategies for a new year, a new you.
DECEMBER 2018 | VOL. 11 — ISSUE 12
PLUS
Setting realistic resolutions
Cut or keep holiday dishes
Stress-relief tools
Photo by Dustin Peters
crose@rosebudmedia.com
O REGON H EALTHY L IVING . COM
Join the list...
STAFF EDITOR: Cheryl P. Rose VICE PRESIDENT OF SALES: Gail Whiting DESIGN & PRODUCTION: Paul Bunch, Dustin Peters
Admire Aesthetics............................. pg. 3
Medford Foot & Ankle...................... pg. 7
Ashland Food Cooperative............... pg. 21
Medicap Pharmacy.......................... pg. 17
CONTRIBUTING WRITERS: Micah Leigh Rebecca Scott Sarah Lemon Cindy Wilson
Breeze Botanicals............................. pg. 16
Norton Lumber................................. pg. 4
CONTRIBUTING PHOTOGRAPHER Dustin Peters
Oregon Healthy Living Magazine is published by the Rosebud Multimedia Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@rosebudmedia.com
Finish Line Real Estate....................... pg. 4
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Oregon Retina Center...................... pg. 15
Health Insurance Place...................... pg. 24
Retina Care Center........................... pg. 13
Hyperbaric Oxygen Treatment Ctr.... pg. 19
Rosa Transformational Health........... pg. 11
Illumined Body................................. pg. 14
Sherm’s Food 4 Less......................... pg. 2
Medford Dermatology...................... pg. 23
Superior Athletic Club....................... pg. 9
Medford Food Co-op....................... pg. 9
Wild Fern Natural Health................. pg. 17
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HEALTH
Finding Your
Comfort one Z
How sensory devices help the mind and body achieve balance
Weighted blankets The deep touch pressure stimulation of a weighted blanket can relieve stress, calm restlessness or help with insomnia. Sometimes, even the joint compression you feel from a big hug or pushing against a wall has a calming or focusing effect.
TEXT BY REBECCA SCOTT
O
ne way to deal with stress or problems such as insomnia or nail-biting is to use a sensory device, according to Rebecca Good, an occupational therapist at Providence Medical Center in Medford. She explains that the brain perceives sensory information, modulates it and then the body responds accordingly. “Sensory devices reorganize the nervous system and allow people to find balance between feeling too lethargic or overstimulated,” she says.
Everyone interprets sensory input differently, says Good. Some people desire more stimulation while others want less sensory input, she explains. She says sensory devices can help people by providing a sense of equilibrium, whether you require more or less stimulation. Good says there is no right or wrong way to interpret sensory information. “Some people like loud music while others prefer quiet and solitude,” she explains. However, she says it’s important to remember sensory devices are not prescriptions. “When it comes to sensory processing, I tell people to listen to their senses. If it feels right, go with it. Don’t force it,” she says. Whether you’re more hyper- or hypo-sensitive, Good says sensory devices can help you relax and make the day more enjoyable. She explains how the following sensory devices work and how they create balance in the mind and body.
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Sensory devices
continued
Fidget cubes These help you focus and are beneficial if you have an excess of energy. Fidget cubes are also useful if you feel lethargic and require more sensory input; for example, if you need to stay awake during a long meeting. There are a variety of fidget items available, but you can also use everyday items, such as paper clips or keychains.
Adult coloring books
Noise-canceling headphones People who startle easily or get overwhelmed by loud noises may find these beneficial. Noise-canceling headphones can provide comfort on the go and in a variety of places and situations. Because they block out exterior noise, these headphones are useful for people who have trouble focusing when there’s too many things happening.
Coloring is a relaxing activity enjoyed by children and adults. The colors and patterns provide a gentle, stimulating effect. Coloring books also aid in better concentration and visual perception.
Stress balls Stress balls have a variety of uses. A stress ball has a calming effect when used as a form of massage. Conversely, squeezing a stress ball or using it as a fidget sensory device helps you stay awake and alert.
Essential oil paraphernalia Depending on the scent, essential oil wristbands, candles and lotions can alter your mood and the surrounding setting in different ways. For example, a citrus or mint aroma keeps you alert, while lavender or vanilla can be calming. Additionally, people may use soothing fragrances to calm down before entering a stressful situation, such as a job interview.
6
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HEALTH Rocking chairs People of all ages enjoy rocking chairs. The back and forth swinging motion can be very calming.
White noise machines White noise machines are similar to noisecanceling headphones. They block out environmental noise and have a calming effect. People who suffer from insomnia may use these machines for the relaxing, soothing sounds that help induce sleep by blocking out distracting noises during the sleep cycle.
Chewing toys and treats Often useful for children, adults may also benefit from using oral sensory devices. Chewing can help you eliminate nervous energy or provide stimulation if you feel lethargic. Items such as mints or gum can wake up the senses and provide extra physical input to help the brain get on task.
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FITNESS
Reality Check
for Fitness Resolutions Are you setting yourself up for resolution relapse?
TEXT BY CINDY QUICK WILSON
I
f you’re about to make yet another fervent new year’s resolution to get in shape, have you considered how realistic your expectations for success are? If even a fraction of the marketing claims were true, we could all have lean, muscular bodies, six-pack abs and buns of steel by using their products for just a few minutes once a week. Riiiight. According to two local fitness experts, the real keys to success are consistency and setting realistic and well-defined goals. Tipping the scales for resolution success “Whatever your method, fitness is about consistency over intensity,” explains Peter Wolf, personal trainer with Steelhead CrossFit in Medford. “There are many ways to exercise, from walking to high intensity interval training, so it all comes down to knowing why you want to do it and what your goal is. I’ve found that identifying why you’ve set that particular goal can help to sustain your motivation.” Make the goal as specific as possible, Wolf stresses. “Saying you want to be ‘more fit’ doesn’t give you a measurable goal, so you won’t know if you’re succeeding or not. But saying you want to exercise twice a week or work up to walking a mile, you either do it or you don’t. I find it’s more motivating to set
8
small, measurable performance goals, rather than checking the scales every day.” If losing weight is your resolution, “Diets just don’t work,” admits Autumn Nelson, a personal trainer and nutritional specialist with Superior Athletic Club in Medford. “But portion control and eating the right foods do. The last thing someone wants to hear is that they have to adhere to a diet that excludes things they love or foods they normally eat. That’s a sure way they will fail. I try to come up with simple suggestions that will work for them and their lifestyle.” Quite often, people don’t stay with their fitness plan long enough to see changes, Wolf says. “Again, that goes along with the consistency idea. Don’t give up after just a few weeks. It takes time to make lasting changes in your metabolism and your body.”
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Resolve with confidence However you pursue fitness, make a plan that you can succeed with, even if it’s less than you want to do, Wolf concludes. “I think we’re figuring out in the fitness world that excessive exercise is not the best way to lose excess body fat. It’s much more about nutrition. Just stick with it. If you’re consistent with almost any fitness plan, you will get results.”
Let’s Get Real Resolutions Resolution: To get in shape “Looking better and feeling better are usually what people are after when they say they want to ‘get in shape,’ but they may not articulate it that way,” says Wolf. “Instead, they focus on the bulging waistline, the flabby arms or the big number on the scale. Keep in mind that functional strength training and full body movements will support a variety of goals, such as increasing strength, burning calories and shaping up the entire body, including the cardiovascular system. That all comes back to defining the goal.” Nelson agrees that “getting in shape” totally depends on someone’s personal goals and how much time they have to spend exercising. “If lack of time is an excuse, I like to recommend HIIT training, which is high intensity interval training. You can do a 10- or 20-minute session at home and burn just as many calories as being on a treadmill for an hour.” Wolf says to remember that “the key is consistency over intensity. There is no one best way or only way to exercise, so try different things. Setting small goals gives you small but achievable successes.”
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FITNESS Define why you set that particular goal. • Set performance goals to measure success: so many pushups, increased walking distance, lifting more weight, going to the gym so many times a week. • Have a coach, trainer or workout partner you’re accountable to for help staying on track.
Resolution: To lose weight “If you’re looking for a quick fix in a 30-day weight loss program, and you’re not going to continue eating that way afterward, then for sure your weight loss will end after that 30 days,” says Nelson. “It has to be realistic, reasonable and fit in with your lifestyle. In other words, if it’s not maintainable, it won’t last.” It’s healthiest to take the weight off in small increments, generally about a pound a week, she advises. “Expect to plateau at some point, but this is not when you give up. Rather, you just change things up. And don’t use pounds as a gauge. Measuring fat loss and taking body measurements are much better indications of your progress.” Nelson has learned through her special training in nutrition, “Food is not your enemy. But our choices in food do make the difference between being overweight or maintaining a healthy weight.”
Why we fail: • We follow diets that are not sustainable. • Making bad food choices/lack of portion control. • Getting too hungry and binging on the wrong foods. • Unrealistic food restrictions. Tips for success: • Good food choices and portion control are the keys to success. • Adopt a realistic eating plan you can stick to. • Use fat loss and body measurements in addition to scales. • Set a realistic goal of losing a pound a week.
Resolution: To lose the flab on my belly/arms/thighs “To improve these areas, you’re looking at multiple things like losing fat and also gaining muscle,” says Wolf. “It’s not easy to do because the fat reduction requires a deficit in calories, while the muscle building requires a surplus, and you can’t do both of those things at the same time. Spot reduction, per se, is not a realistic goal.” Why we fail: • Genetics can sometimes be a factor. • Thinking we can magically turn fat into muscle. We can only reduce fat and build muscle. • Expecting our bodies to change while our high-fat, high-calorie diets do not.
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Tips for success: • Choose strength training exercises that burn fat and target these specific areas. • Adopt a high-protein, low-carb diet that promotes lean muscle growth. • Take measurements to track progress.
Resolution: I want washboard abs If your diet is poor, even hundreds of situps will not give you a trim waist and those enviable abdominal muscles. “And,” laughs Nelson, “you need to ask yourself if you want to still use your spine when you’re 80. There has been a lot more research about situps and yes, they do get the core working and the abs fired up, but that repetitive flexion can also be damaging to the spine. There are many other effective exercises that will target the midsection. Losing that belly flab is so much more about what we eat.” Why we fail: • A lean, sculpted waistline takes a lot of hard work! • Believing that a machine or device will define abdominal muscles without the proper nutrition.
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FITNESS • We give up after a week when our backs give out and we STILL don’t see that six-pack buried under all that fat. Tips for success: • Again, it’s all about nutrition. Make the right food choices in the correct portions. • Choose exercises that strengthen core muscles. • Don’t expect instant results. Be consistent with diet and exercise, and don’t give up!
“We’re figuring out in the fitness world that excessive exercise is not the best way to lose excess body fat. It’s much more about nutrition.” Peter Wolf, personal trainer, Steelhead CrossFit, Medford
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, y Bab it’s
SPECIAL
Cold
Outside Get out there and enjoy it! TEXT BY MICAH LEIGH
W
hen winter comes to Southern Oregon, it brings a slate of fun activities for the family. Sledding, skiing and ice skating are just a few of the many options that are only available when the temperatures drop. These sports are more than just fun: They demand that we use different muscle groups, increase our vitamin D exposure, and the fresh air actually keeps us away from cold and flu viruses that thrive in heated indoor spaces. And besides, who doesn’t like to play in fresh snow? 12
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No matter how old you are, there is a way to enjoy the cold weather. Bundle up in layers of dry-fit material, grab some gloves, a hat that covers your ears, and a warm scarf. You are ready to go! Now, which of the many options will you choose?
Snowshoe walks
One place to start is Crater Lake National Park with a guided snowshoe walk. Rangers are on hand to help you explore this winter wonderland while learning about how animals, plants and people can survive the cold. No previous experience is necessary. Participants must be at least 8 years old and must come dressed in warm clothing and water-resistant footwear. The tour is free of charge and includes snowshoes. Rangers offer walks every Saturday and Sunday (including holidays) from late November through the end of April. Starting at 1 p.m., the walk lasts two hours and covers 1-2 miles of moderate to strenuous terrain. This hike is an off-trail experience through the forests and meadows along the rim of Crater Lake and takes place rain, shine or snow. The park requires reservations, so call ahead.
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SPECIAL Ice skating
For good exercise and good fun, a family ice skating adventure is easy with two area options, one indoor and one outdoor. “Ice skating is good for the body physically, emotionally and mentally,” says Ellen Eggleston, manager and skating director at The RRRink in Medford. “Skating is hard work. You have to use almost every muscle in your body, so it’s great exercise. Parents and children get out on the ice and bond even if they have never skated before. When you step onto the ice, you forget the world around you and focus on skating and creating lasting memories with your children.” As an indoor rink, Eggleston notes that summer days are as popular as winter outings for skaters. “Many people don’t think about ice skating in the summer, but it is a good outlet for kids to have fun, especially when they are stuck inside on rainy days or need a place to get out of the heat,” she explains. “Kids can learn as early as 3 years old, and there is no age cap. Our Learn to Skate program is good for team building and encouraging family bonding. Our goal is to make sure you have fun and want to come back. We want you leave happy and closer as a family unit.” If you’re looking for the quintessential winter experience, the Ashland Rotary Centennial Ice Rink in Lithia Park will be open through Feb. 18, 2019, according to Lonny Flora, recreation
“When you step onto the ice, you forget the world around you and focus on skating and creating lasting memories with your children.” — Ellen Eggleston, manager and skating director at The RRRink in Medford
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Photo by Dustin Peters manager for Ashland Parks and Recreation Commission. “We offer something for the entire family, from toddlers to senior citizens,” said Flora. “The staff is on hand to assist with whatever you need. Especially during the holidays, we see lots of families come out to enjoy skating and hot chocolate at an outdoor rink. It’s a fun atmosphere.” Different events are available throughout the week, including Student Discount Night on Thursdays. Family skate is for all ages, and ice scooters for the little ones are available from rink staff members. There are even nights when skate rentals are only 50 cents a pair and free admission times.
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SPECIAL Skiing
“We call ourselves the ‘Xbox antidote,’” says Hiram Towle, Mount Ashland general manager. “Skiing gets families off the couch, and they wind up having so much fun that they forget they are actually exercising. Being outside, learning about nature, moving your body – it’s all about fun and health.” Mount Ashland Ski Area is a nonprofit organization that offers the skiing/ snowboarding experience to all families regardless of ability to pay. “For families on a budget, we have our value-priced, after-school program that is always well attended,” says Towle. “Skiing has a reputation for being an elitist sport, but we try to keep it affordable and accessible to all. We even offer scholarships. We are all about breaking down barriers, so besides running a free bus through the holidays for those who may have limited access, we offer Winter Wellness Day. This event is free to all and covers transportation, clothing, equipment, lessons and lunch for those who could not or would not ordinarily ski.”
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Towle says that other less expensive times are mid-week (the beginner hill is only $10) and nighttime. Also, once a year, Mount Ashland hosts Access Food Day, where skiers receive free lift tickets for a donation of five cans of food for the local food bank. “This is a good way for families to have fun together while at the same time giving back to the community,” he says. For families wanting something to do together, Towle says skiing is one activity that can cross generations. “We see skiers here ranging from 3 to 80-plus years old. Every member of the family can participate and build memories together,” he says. “If you want to get into it, but don’t want to break the bank on equipment, search community ski swaps. You can pick up good gear for a fraction of what it would cost new.” Mount Ashland is set to open Saturday, Dec. 8, 2018. The ski area normally operates on Thursdays through Mondays and is open every day during winter break.
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PETS
Ancient Oils for Modern Pets Essential oils and furry friends should mix cautiously TEXT BY CINDY QUICK WILSON
W
e may never know if Queen Nefertiti used lavender oil to quiet and soothe her pharaoh hound, but we do know that for humans, the use of essential oils dates back to the earliest recorded history.
Today, some pet owners are exploring the use of essential oils as a naturopathic alternative to prescribed medications for everything from anxiety to repelling ticks. “I first got interested in using essential oils because I live in Central Point, which is ground zero for Fourth of July fireworks,” explains Paula Yelle. “Every year, my dogs go nuts, panting, crying and shaking during the noise. I had tried some over-the-counter medications, but I needed another solution.” Yelle is a wellness advocate and essential oil educator for doTERRA Essential Oils, so it was only natural that she applied what she’d learned to her own dogs. “I have been working with essential oils and dogs for the past couple of years, so now when I know something that could be upsetting to them is coming, I start circulating lavender aromatically, or rubbing it into their paws, and it seems to help.”
18
The sniff test
Essential oils enter the bloodstream through inhalation, ingestion or contact with the skin. They can reputedly reduce anxiety, inflammation and fight toxins and infections, as well as improve mental well-being. Some of the most commonly used essences for dogs, Yelle says, are cedarwood, frankincense, geranium, chamomile and lavender. “Marjoram is soothing for muscles, joints and tendons, and peppermint can help support the digestive system.” Others, she says, naturally repel fleas and ticks, such as lemongrass, cedarwood and eucalyptus. “One method of introduction is inhalation,” says Yelle. “Diffusion, or spraying it into the air, is a fast way to get it into the system. Or you can also put it on a cotton ball held under their nose, so they can breathe it in.” When considering aromatherapy, it’s important to remember that a
dog’s sense of smell is many times more sensitive than ours, which makes their noses one of the most sensitive and vulnerable parts of their bodies. Because they’re so concentrated, essential oils are very potent, especially when applied topically, so you must dilute them in what’s known as a ‘carrier oil,’ usually olive or coconut oil. Your pet’s size affects the amount of oil you should use and how much you should dilute it. “Once it’s diluted with the carrier oil,” Yelle continues, “you can put some on your hands and rub it on the bottom of the paws or massage it into the spine area. Some people like to use the reflexology points like the paw pads, the back of the paws or the tips of the ears.” Watch for signs of irritation, such as whining, sniffing, nervousness and excessive scratching, especially while diffusing essential oils. Be sure to allow dogs a place to avoid the scent if they choose.
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A cautionary tail
Experts remind us that the essential oil blends and aromatherapy that humans can handle and enjoy might not produce the same reaction in our pets, especially cats. In fact, some oils can be quite dangerous. “We do have what are considered ‘hot’ oils,” Yelle says, “and those you would definitely not use on an animal, such as oregano, wintergreen, clove and cinnamon. Yarrow and anise are also not good for dogs.” Eagle Point veterinarian Dr. Liana Barron takes a very cautious approach in her practice at All Creatures Animal Clinic. “I don’t get many clients asking about essential oils. If they do, I give them advice about toxicity and make sure they know that they are not proven to treat any disease or ailment in animals, though there are a few studies that show aromatherapy may be helpful to reduce stress in some species.
Diffuser danger
Cats are especially susceptible to toxicity from certain aromatic oils, even from diffusers. A consultation with a veterinarian or holistic veterinarian is always recommended before using any essential oil for your pet.” Use common sense and good judgment as you try different methods, and carefully observe how your animal responds, Yelle advises. “It does require some trial and error. You may have to experiment with different oils to achieve specific results because like humans, every animal is different. There is a science in learning how to use them safely and effectively.”
If you enjoy using a diffuser to disperse essential oils in your home, you may not have considered the effect on your pet. Though you may enjoy the aromas, cats and dogs have an enhanced sense of smell, so scents can become overwhelming to them. Some essential oils can even be toxic to pets, especially cats and birds. When you diffuse the oil, droplets of the oil permeate the air, which can land on the skin or be inhaled. Avoid diffusing these scents and check your oil blends which may include one or more of the following: wintergreen, sweet birch, citrus oil, pine oils, Ylang Ylang, peppermint, cinnamon, pennyroyal, clove, eucalyptus and tea tree oil. If you want to use your diffuser, the best option is to do so in a confined space (like a closed bedroom) where a pet can avoid contact. Check with your veterinarian before exposing your pet. For more info, visit www.petpoisonhelpline.com/ blog/essential-oils-cats/
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FOOD
Skip or swap? Holiday meals can incorporate substitutions or omit entire dishes
T
TEXT BY SARAH LEMON
rade-offs in fats, calories and nutrients can promote health at the holidays. Just don’t trade festive feelings for fretting over food, say nutrition experts.
“Enjoy the time with the people, and enjoy the conversation,” says Lisa Newton, health coach and program director at Rosa Transformational Health in Medford. “Holidays are also supposed to be about fun,” agrees Kellie Hill, nutritional therapy practitioner and owner of The Right Plan Nutrition Counseling in Medford. For clients who feel anxious about holiday overindulgence, Newton and Hill also agree that celebrations don’t have to be all feast or famine. It’s OK to appreciate a few favorite dishes in moderation, particularly while bypassing other items that aren’t so alluring. Filling a plate first with veggies is the best way to safeguard a meal’s nutritional value while leaving just enough wiggle room for less healthful foods. “Go into a meal with a game plan,” says Newton. Part of that plan, say Newton and Hill, is the old tried-andtrue strategy of eating a small but nutrient-dense meal before arriving at a social event. If unsure whether the spread will include anything appropriate for your dietary needs, bring a dish to share. From shrimp cocktail platters to veggie trays, lower-calorie, higher-quality appetizers are widely available at grocery stores, says Hill, making it easier than ever to pitch in without spending any time in the kitchen. Don’t spend time, however, trying to give beloved family recipes a health makeover, when they’ll never live up to the originals. Such “sacred” dishes should be honored and savored once or twice a year, says Hill. “We have tried the mashed cauliflower, and there’s no way,” says Hill, of a popular addition to mashed potatoes. “It doesn’t have the same texture; it doesn’t mash the same way.” Because stuffing doesn’t hold such high status in Hill’s household, she’s been able to forgo white bread cubes for a mixture of brown and wild rices, flavored with a cornucopia of fruits, nuts and herbs. Likewise, no one misses canned cranberry jelly when Hill’s cranberry relish with antioxidant- and fiber-rich fresh berries, apples, oranges and
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citrus zest is on the table. “Obviously, a can of cranberry sauce is basically just junk,” she says. By contrast, some holiday mainstays, such as roast turkey and sweet potatoes without added sugar, are “totally great,” says Newton. Diagnosed with type 1 diabetes at age 8, Newton grew up with low-sugar holiday recipes. Her mom’s idea of
NO-GUILT PUMPKIN PIE INGREDIENTS: 1 (15-ounce) can pumpkin puree 3 eggs 1/2 cup full-fat coconut cream (or solid part of full-fat coconut milk in a can) 1/3 cup erythritol (powdered version is best) or 1 teaspoon stevia 1 teaspoon vanilla 2 teaspoon pumpkin pie spice 1 teaspoon maple extract DIRECTIONS: Preheat oven to 350 F. Mix all the ingredients together until well-combined. Pour into a greased glass pie plate. Bake in preheated oven for 40 to 45 minutes or until a fork inserted comes out clean. Serve with whipped coconut cream. Servings: 8 Recipe courtesy of Lisa Newton, Rosa Transformational Health, Medford
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preparing sweet potatoes was simply to bake them, top them with a bit of butter and dust them with cinnamon. Newton carries on the tradition by offering guests three or four vegetable dishes. “Think of your vegetables as the main part of your meal,” she says, adding that everything else can be treated more like a condiment. For a “no-guilt” dessert, Newton uses erythritol, a powdered form of sugar alcohol that doesn’t raise blood sugar, in her pumpkin pie enriched with coconut cream. She saves the dish for special occasions because erythritol can induce digestive disturbances in some people. Coconut oil and nut milks also factor into some of Newton’s savory dishes, including mashed potatoes. While mainstream methods for preparing holiday foods can prompt occasional questions, discussions of dietary alternatives can verge on interrogations. Remember that no one wants to debate the merits of gluten around the holiday table, says Newton. And stand firm in your refusal of foods that don’t fit into your nutritional framework, she adds. “People tend to push food,” says Newton. “They’ll question your choices.” The word “no,” she tells clients, is a complete sentence. “You don’t owe anybody an explanation.” But you do owe yourself permission to participate in holiday merry-making without regrets the following day, week or persisting into the new year. If that carefully calculated “cheat” accelerated beyond a few bites to an entire wedge of pie, you can start with a clean slate — and conscience — the next morning, say Newton and Hill. “Particularly when nutrition is the lens,” says Hill, “we lose sight of the fact that we want to have a good time.”
FOOD
Swap
Skip • Mashed white potatoes
• Mashed steamed cauliflower
• Creamed spinach
• 30-second blanched spinach
• Sweet potato casserole
• Roasted or baked sweet potatoes
• Green bean casserole
• Sautéed green beans
• White-bread stuffing
• Whole-grain bread or wild-rice stuffing
• Canned cranberry sauce
• Homemade cranberry relish
• Apple pie
• Baked apples
• Pumpkin pie
• Pumpkin custard
• Bite-sized chocolates and candies
• Cinnamon-dusted dates stuffed with almond butter
• Fried appetizers
• Shrimp cocktail
• Cream cheese dips and chips
• Hummus and veggies
• Hot chocolate
• Cinnamon spice tea
• Wine and beer
• Kombucha or sparkling-water spritzers
Saturday,
December 8th
DECORATING PARTY
11am to 1pm • Co-op Classroom For more information visit www.ashlandfood.coop
MF-00093063
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JAN DEC events calendar NOV10 11 OCT SEP AUG 15 JUL10 JUN MAY APR MAR FEB TH
TH
FOSTER CARE AND ADOPTION 6:30-8 P.M. RISE COFFEEHOUSE, 1123 E. JACKSON ST., MEDFORD CONTACT INFO:https://www.facebook.com/ events/2070034409897167 An informational meeting to learn about becoming foster care parents, the highlights and challenges, and partnering with DHS Child Welfare.
TH
AL-ANON 7-8 P.M. FIRST PRESBYTERIAN CHURCH OF ASHLAND, 1615 CLARK AVE., ASHLAND CONTACT INFO: https://al-anon.org/al-anonmeetings/find-an-al-anon-meeting Al-Anon is a free, confidential 12-step fellowship providing support for friends and family of alcoholics and addicts. There are multiple meetings in various locations every week throughout the Rogue Valley. Search for a meeting time and day via http://oregonalanon.org/Districtpages/district7.html.
GET LISTED!
CROSS-COUNTRY SKIING BASICS CLASS 6:30-8 P.M. REI, 85 ROSSANLEY DRIVE, MEDFORD CONTACT INFO: https://www.rei.com/event A free class to learn the fundamentals (such as proper clothing and gear) for this fun winter activity.
TH
MEDFORD UGLY SWEATER 5K 9 A.M. 101 S. BARTLETT ST., MEDFORD CONTACT INFO: https://runsignup.com/Race/OR/ Medford/MedfordUglySweater5K Dig deep to the back of the closet for your ugliest holiday sweater and support the Jackson County Foster Parent Association. This untimed fun run/ walk begins at 9 a.m. Advance registration is $25 for adults and $12 for kids.
DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR?
Simply email crose@rosebudmedia.com and include the following information: Event title, date, time, location, contact information and a brief description including any required fees. Please note: Event information must be received at least 60 days in advance to be considered for publication in Oregon Healthy Living.
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18TH 15TH LOW-COST PET VACCINATIONS 11 A.M. – 1 P.M. JACKSON COUNTY ANIMAL SHELTER, 5595 S. PACIFIC HIGHWAY 99, PHOENIX CONTACT INFO: 541.774.6654 Give your pet the gift of good health and protection. Pets must be at least 8-weeks-old and in good health. Vaccinations are $10 each. Nail trimming is available for $5. Stop at the ATM, because the shelter only accepts cash for these services. Vaccination clinics are held the third Saturday of every month.
16TH
HAPPY HANDS AND FEET REFLEXOLOGY CLASS 5-7 P.M. FAMILY MASSAGE EDUCATION CENTER, 77 MANZANITA ST., ASHLAND CONTACT INFO: 541.482.3567 Enjoy a relaxing footbath and learn the reflexology points of the hands and feet, followed by a hand or foot massage routine to refresh the body by following the reflexology stroke patterns. Participation fee of $45 per class/person or $ 75 per pair. Repeats monthly.
20TH
JINGLE BELL JOG 6:30 P.M. ROGUE VALLEY FAMILY YMCA, 522 WEST SIXTH ST., MEDFORD CONTACT INFO: 541.772.6295, info@ rvymca.org Gather at the YMCA for a 3-mile run or 1-mile walk to enjoy neighborhood Christmas lights while working off some holiday calories.
17TH
FAT AND HAPPY FOR THE HOLIDAYS 6-8 P.M. ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 N. PIONEER ST., ASHLAND CONTACT INFO: 541.482.2237 A free lecture by nutritionist Ron Veitel about how the body uses fat as an energy source and plays an important role in feeling satisfaction from a meal. Learn how to use healthy fats to reduce cravings during the holidays.
SIMPLIFIED TAI CHI 10–11:30 A.M. MEDFORD LIBRARY MEETING ROOM, 205 S. CENTRAL AVE., MEDFORD CONTACT INFO: 541.774.6577, jcls.org A free, on-going program sponsored by Jackson County Library Services. Sessions held every Tuesday. Classes in this 8-step Tai Chi form are targeted to participants age 50-plus or for those with a desire to improve balance and ease of movement. The last half hour, 11-11:30 a.m. is for more advanced students.
18TH SENIOR STRETCHING CLASS 9:30 A.M. MEDFORD SENIOR CENTER, 510 E. MAIN ST., MEDFORD CONTACT INFO: 541.772.2273 A free, biweekly class for people over 55, this program uses various pieces of equipment, such as balls and stretch cords, for gentle exercise. Class repeats on Tuesdays and Thursdays.
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Pamela J. Ortiz, DDS, PC Kimberly L. Heeter, DDS
541-773-2625
Monday - Thursday 8AM to 5PM Friday 8AM to 1PM
www.grins4kidz.com
MF-00098713
CALL TODAY
MF-00099319
Diplomates of the American Board of Pediatric Dentistry
Liesel Ernst PA-C
December 3, 2018 • Oregon Healthy Living 23
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Need Help with
Health Insurance? Annual Enrollment period for Medicare begins October 15, 2018 Open Enrollment for Individuals begins November 1, 2018
We are here to help – And now we are in Medford! Insurance can be confusing and you could miss out on important benefits! If you are looking for assistance with:
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