Oregon Healthy Living

MAY 2017 | VOL. 10 — ISSUE 5

STAYIN’

LIVELY 4 versions of Zumba

PLUS Pregnancy massage Blending spice mixes Avoiding childhood cavities O regOn H ealtHy l iving . cOm

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Table of Contents MAY 2017 | VOLUME 10 — ISSUE 5

FITNESS

COVER STORY

Party on!

Zumba expands the options

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FOOD

Shake it Off: Lose the salt in homemade seasonings

5

NATURAL

PAMPER

HEALTH

Hemp is Hip: Seeds are a nutritional boost

Pregnancy Massage: Relaxation for mom and baby

Cavities are Avoidable: Skip the sugar and the pain

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22

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On the cover

The editor’s desk The world music and dance moves that blasted Zumba onto the the fitness scene more than a decade ago remain popular. However, Zumba now has 11 variations, adapted to appeal to different demographics and training goals. Those looking for a more robust version might want STRONG by Zumba, whereas someone easing into exercise might be more comfortable with Zumba GOLD. Inside, we talked to three local experts about the options. Up next month: Would it surprise you to know that Oregon has one of the highest rates of melanoma in the country, despite the often rainy weather? crose@mailtribune.com

STAFF EDITOR: Cheryl P. Rose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING WRITERS: Sarah Lemon Jordan Marie Martinez Rebecca Scott Haley Strahan Cindy Quick Wilson CONTRIBUTING PHOTOGRAPHERS: Francous Photography Tessa DeLine

Oregon Healthy Living Magazine is published by the Southern Oregon Media Group Advertising Department, 111 N. Fir St., Medford, OR 97501.

General information: 541.776.4422 Submissions and feedback: crose@mailtribune.com

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Ruth Malone of Medford remembers dancing with her father as a child in Honduras. “Dancing is in my blood; I love to dance,” she says. Malone has led a variety of fitness classes over the years, including RIP Fitness and kickboxing, but Zumba Gold is her favorite. She teaches four classes a week at Women’s Fitness STAYIN’ Company. “I love LIVELY seeing all my students dancing and happy,” she says.

MAY 2017 | VOL. 10 — ISSUE 5

4 versions of Zumba

PLUS

Pregnancy massage

Blending spice mixes

Avoiding childhood cavities O regOn H ealtHy l iving . cOm

Join the list...

Northridge Center...........................pg. 25

Arthritis Foundation.........................pg. 14

Oregon Cabaret Theater.................pg. 21

Ashland Food Co-op ......................pg. 29

Oregon Retina Center.....................pg. 20

Connecting Point.............................pg. 13

Retina Care Center..........................pg. 15

Core Physical Therapy.....................pg. 2

Rosa Transformational Health..........pg. 32

Finish Line Real Estate LLC...............pg. 30

Sherm’s Food 4 Less........................pg. 9

Grace Cascade Christian Schools....pg. 25

Southern Oregon Foot & Ankle.......pg. 3

Grow Baby.....................................pg. 28

Southern Oregon Kidz Expo............pg. 21

Medford Dermatology.....................pg. 30

Southern Oregon Subaru................pg. 23

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

Superior Athletic Club......................pg. 13

Medford Foot & Ankle.....................pg. 27

True South Solar..............................pg. 4

Medical Eye Center.........................pg. 7

Visiting Angels................................pg. 31

Medicap Pharmacy.........................pg. 21

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

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

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FOOD

Shake on the

Seasonings Homemade blends are often cheaper and healthier RECIPES AND PHOTOS BY TESSA DELINE

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isit the bulk goods section of your favorite market to get the ingredients to create the spice blends featured here or to invent your own. Buying spices in smaller quantities can be a huge savings and much fresher, since unused portions sitting on the shelf in the pantry lose their zing after a year. Also, by making your own, you control exactly what goes into the blend, adjusting for your taste and for your health concerns, such as salt, which many prepared blends use copiously.

If you don’t have a spice grinder or a mortar and pestle, try using a clean coffee grinder or small food processor instead. Lightly toasting whole spices in a dry, cast-iron skillet before grinding brings out the flavors of the ingredients.

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FOOD

POULTRY SEASONING ITALIAN SEASONING Ingredients: 3 tablespoons dried basil 2 tablespoons dried oregano 2 tablespoons dried parsley 2 tablespoons dried marjoram 1 tablespoon dried thyme 1 tablespoon dried savory Directions: Place all ingredients in bowl. Mix and place in a tightly covered container. Makes about ¾ cup.

Note: Use it in many Italian dishes, such as meatballs, tomato sauce, spaghetti or lasagna. Try it in a soups or vegetable dishes.

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Ingredients: 2 tablespoons dried thyme 2 teaspoons dried sage 1 ½ teaspoon dried marjoram 1 teaspoon dried rosemary ½ teaspoon fresh ground pepper ¼ teaspoon fresh grated nutmeg Directions: Add all ingredients to a spice grinder or use a mortar and pestle. Grind until it makes a fine powder. Store in a tightly covered container until ready to use. Makes about ¼ cup.

Note: Use it in many chicken or turkey dishes, such as stuffing, casseroles, gravies or soups. Try it on pork chops or fish.

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FOOD

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FOOD continued from page 7

CHERMOULA Ingredients: 5 teaspoons dried paprika 1 teaspoon ground cayenne pepper 1 teaspoon ground garlic 1 teaspoon ground onion 1 teaspoon ground ginger 1 teaspoon ground cumin ½ teaspoon ground turmeric ½ teaspoon ground allspice ½ teaspoon ground black pepper 1 teaspoon salt (optional) Directions: Add all ingredients to a spice grinder or use a mortar and pestle. Grind until a it is a fine powder. Store in a tightly covered container until ready to use. Makes about ¼ cup.

Note: A spicy yet versatile blend used in Moroccan dishes.

Try it on poultry, in soups or stews, marinades and vegetable dishes. Sprinkle on fish or have it on hand the next time you plan to barbecue chicken or pork. You can control the heat by increasing or reducing the amount of cayenne pepper in the recipe. You can also eliminate the salt if on a restricted sodium diet.

CHINESE FIVE SPICE Ingredients: 1 cinnamon stick 7 whole star anise 1 ½ tablespoons whole fennel seeds 1 tablespoon Sichuan peppercorns (also called prickly ash) 1 ½ teaspoons whole cloves Directions: Add all ingredients to a spice grinder or use a mortar and pestle. Grind until a fine powder. Store in a tightly covered container until ready to use. Makes about ¼ cup.

Note: This is a common spice blend used in Chinese cooking. Try it on chicken, duck, beef, tofu or pork. Add to stir-fried vegetables. Great addition to Asian-inspired marinades or sauces.

(Lightly adapted from Mark Bittman, The New York Times)

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FITNESS

Party On! Zumba is better than ever

Sumara Love instructing a Zumba TONING class at Ashland Family YMCA.

Zumba instructor Ruth Malone with her Zumba GOLD class at Women’s Fitness Company in Medford.

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FITNESS

TEXT BY CINDY QUICK WILSON AND JORDAN MARIE MARTINEZ PHOTOS BY FRANCOUS PHOTOGRAPHY

T

he lights go down, the music goes up, and that seductive Latin rhythm takes hold of your body.

With an irresistible blend of moves borrowed from salsa, hip-hop, samba, mambo and merengue, it’s easy to lose yourself in the joy of movement. Sure, you’re going to sweat, but somehow it makes burning those calories fun.

These popular group exercise classes caught on in the mid-1990s and have since evolved into variations like STRONG by Zumba, Zumba GOLD, Zumba TONING and AQUA Zumba. In fact, Zumba’s adaptability is one of the things that makes it so appealing. An estimated 15 million people take weekly Zumba classes in 180 different countries.

Even with little or no dance ability, a 60-minute class can burn an average of 369 calories, which even beats kickboxing or step aerobics. It’s a great cardio workout that burns fat, strengthens the core, and improves balance and flexibility.

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FITNESS

Zumba GOLD Ruth Malone, certified Zumba instructor for six years Women’s Fitness Company, Medford

Q: What is Zumba GOLD? Zumba GOLD is like the original Zumba but less intense. The moves are done at a slower pace so it’s especially good for older people or people who are not used to exercising. My clients range from 40 to 80 years old. Some of them are bigger and want to lose weight; others have physical problems, but still want to exercise.

Q: What are the benefits of this style of Zumba?

We have fun! It’s easier than the regular Zumba class, but they still get a workout. People who might not like to exercise still come every week because they love my class. It improves their balance, flexibility and cardiovascular endurance and it also helps with weight loss.

Q: Who is Zumba GOLD best for?

It’s a good class for anyone who loves the music and the dancing, but might not be up for a regular Zumba class. Some of my clients have physical limits or health problems, so that’s why I modify my classes. Most of them are in good enough condition to work out, but I do have some heavier participants in the class so again, I change the moves.

Q: How is it different from original Zumba?

Regular Zumba is faster and uses a lot of higher impact dance moves.

We still use the same Zumba music, but Zumba GOLD is done at a slower pace with less jumping so it’s much lower impact. The moves are simpler so it is a little easier workout with not so much cardio. I am able to modify the moves so they fit my class better than the usual ones used in regular Zumba.

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Q: Why should someone try Zumba GOLD? It improves balance, mobility, flexibility and burns some calories. With the music and the dance moves, it’s a fun way to exercise at your own level. Some ladies move more and really work up a sweat, and others just love the dance. It’s also a social time. I have a group of 30-35 ladies who come every week and we always have fun.

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FITNESS

Q: What do you like about Zumba GOLD? I like that it can be so individual.

People can take it at their own pace and still enjoy exercising.

And I like seeing my ladies improve over the last year. My ladies tell me they lose weight, they feel better, look better and eat better. They have better balance and feel more fit.

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FITNESS continued from page 13

Zumba TONING Sumara Love, certified Zumba instructor since 2010 Mountain Meadows in Ashland and Ashland Family YMCA

Q: What is Zumba TONING?

Q: How is it different from original Zumba?

Zumba TONING has evolved since my original training. Then, it was even less dance and more weightlifting moves, putting the sticks down and lifting them up, where now it’s more of a combination of exercise and dance. My classes tend to have a little more dance because I like to dance, but it depends on the instructors as to how they design their classes. I don’t actually do a straight Zumba TONING class because I think it’s too dry. I combine it by mixing the toning songs in with the regular Zumba songs.

Regular Zumba is all about dance, where Zumba TONING uses more exercise moves with a little dance thrown in also. We also use toning sticks that look a little like small dumbbells with balls on the ends and they make noise like maracas. The women’s sticks weigh a pound each and the men’s sticks weigh 2.5 pounds, so they’re very light, but they do create some resistance.

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FITNESS

Q: What are the benefits of this style of Zumba?

The biggest benefit is improved muscle tone and body sculpting from using the sticks and isometric exercises to squeeze certain muscle groups. It strengthens the core and helps define and shape the muscles.

Q: Who is Zumba TONING best for?

Q: What do you like about Zumba TONING? I do like the extra toning and sculpting aspect. I tend to be on the thin side myself so I am always looking for something that will shape and tone my muscles, and there’s nothing better than finding something that’s fun too. You can dance and enjoy the music, but it gives that extra exercise and you can still work out with weights after the class if you choose.

This can be good for any age group, but it is especially good for adults who need extra toning. In my classes, I tend to use a combination of regular Zumba, Zumba TONING and Zumba GOLD. Overall, I’d say there are more people over 50 who come to the Zumba classes at the Y than any other age group.

Q: Why should someone try Zumba TONING? It’s exercise that doesn’t feel like exercise because it is so much fun! It’s something different and there’s a group energy. If you like regular Zumba, this gives you an added benefit of a full-body and core workout. For anyone who likes exercising as much as dancing, this would be for them.

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FITNESS continued from page 15

AQUA Zumba Ellen Radcliffe, licensed as a Zumba instructor since 2012 Rogue Valley Family YMCA, Medford

Q: Who is AQUA Zumba best for?

AQUA Zumba is great for everyone at any age or fitness level. It is for people who love the water and who want to bring the fun and effective aspects of Zumba into the pool. AQUA Zumba is for healthy adults, athletes, older and deconditioned adults. Also, it’s suitable for people with chronic conditions or when recovering from injuries or surgeries.

Q: What are the benefits of this style of Zumba?

AQUA Zumba allows students to work out without stressing their joints and backs due to the water decreasing the force of gravity. Other benefits include increased aerobic endurance, muscular resistance, flexibility and joint mobility all at the same time in one class. It also improves body composition and heart health, as well as decreases insomnia and psychological stress.

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Q: What is AQUA Zumba?

AQUA Zumba takes place in the water. The identity and flavor that makes a Zumba class so much fun on land modifies and adapts the various international rhythms and dances to the aquatic environment.

Q: What do you like about this style of Zumba?

AQUA Zumba is a great way to incorporate both cardiovascular and full-body resistance training into one session. A low-impact workout doesn’t necessarily mean lowintensity! I have found that water workouts in general are underutilized by athletes and active adults as a cross-training modality.

Q: How is it different from original Zumba?

All the movements incorporated in a choreography are aqua fitness movements to provide a fun, safe and effective workout.

Q: Why should someone try AQUA Zumba?

Exercise is disguised as a pool party in AQUA Zumba with all the shakes, smiles and splashing.

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FITNESS

STRONG by Zumba Ellen Radcliffe, licensed as a Zumba fitness instructor since 2012 Rogue Valley Family YMCA, Medford

Q: Why should someone try this style of Zumba?

Q: What is STRONG by Zumba?

STRONG by Zumba is a musicled, high intensity interval training workout driven by music developed and engineered to match the sets and intervals. This motivates people to challenge their muscles and cardio systems to find power, strength, speed, stamina and mobility. Bodyweight and athletic moves are utilized to achieve a high caloric burn and overall body transformation with improved muscular definition and endurance.

Q: What are the benefits of this style of Zumba?

STRONG by Zumba reaps multiple benefits, both physiological and psychological. Research has established that, regardless of age, gender or fitness level, HIT/HIIT style workouts can boost health benefits more efficiently and in less time than steady-state programming.

Other benefits include improved body composition, balance, coordination, agility, joint mobility, functional core strength and overall muscular endurance.

Q: How is it different from original Zumba?

Zumba is dance fitness, but STRONG

by Zumba is a high-intensity interval training (HIIT) program. Modifications and progressions for all exercises can be applied, so that anyone at any age or fitness level can be successful in this program.

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If you want to take the “work” out of “workout” and treat yourself to a party-like environment, Zumba is for you! In STRONG by Zumba you will discover the athlete within you.

You will feel the energy and become fitter, faster and stronger by sweating it out in a supportive, friendly and motivational environment.

Q: What do you like about this style of Zumba?

A STRONG class is divided into four sections, or “quadrants,” each designed with a specific goal by intensity level and exercise selection. Each quadrant is separated by a “recharge,” a recovery period of 30-60 seconds. Because of this structure, the one-hour class flies by. Fancy equipment is not needed because you achieve an effective, full-body workout by only using your own body weight.

Q: Who is STRONG

by Zumba best for?

STRONG by Zumba is designed for participants looking to increase their intensity levels of training, maximize workout benefits, and see faster real results from their efforts.

This class is even for those who are less fit or new to exercise, because STRONG by Zumba incorporates an intermittent interval intensity program, where high intensity moves (high knees, burpees) are interchanged with lower intensity moves (lunges, jump rope). The workout can be adapted for all fitness levels.

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NATURAL

Hemp for

HEALTH

Seeds are packed with protein, good-for-you fats

TEXT BY SARAH LEMON

T

he moniker Uber Herbal may be mistaken for a marijuana dispensary.

But the Grants Pass café’s fresh-made hemp milk conjures no correlation, says owner Elizabeth Bretko, with cannabis. “Definitely, people get excited,” she says of the dairy alternative that Uber Herbal offers with its popular Heartsong Chai and other herb-infused beverages. “It’s really creamy; it looks a lot like milk.”

High in protein and omega-3 fatty acids, hemp seeds are almost exclusively imported in the United States since laws passed about four decades ago prohibited the cultivation of industrial hemp without a permit.

Related to the plant that yields the drug marijuana, hemp is being grown again in states, such as Oregon, that have legalized marijuana use and production. “It was just much harder to get hemp seeds,” says Bretko

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of first purchasing them for food service about a decade ago.

Boxed hemp milk started showing up on some supermarket shelves about a decade ago, as well, recalls Bretko. But synthetic materials that composed the packaging dissuaded her from using the nondairy milk in chai served at local farmers markets, special events and at her Ashland Chai Hut, which closed in 2008.

Instead, Bretko started blending up fresh batches of hemp milk to give customers another choice besides soy, almond and cashew milks. “Soy milk was so popular back then,” recalls Bretko, who also made fresh soy milk. “I hated it — the smell, especially.”

Nut milks don’t repel Bretko like soy does, but the process of making them is labor-intensive, involving soaking the nuts for hours and straining off solids after blending the nuts with water. “They’re all a lot more work,” she says of nondairy milks besides hemp.

For both its ease and appeal, hemp alone made the

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NATURAL

“They’re a great way to add healthy fat, protein and fiber.”

— Tyler Giles, general manager of Healthway Nutrition Center

transition to Bretko’s tea-and-toast establishment, founded three years ago in downtown Grants Pass. “It also makes a great hot cocoa,” she says. “Kids do seem to like it a lot.”

Bretko makes about a half-gallon of hemp milk per week for Uber Herbal customers, who can request it at no additional charge as a substitute for organic cow’s milk. “I’m always giving out the recipe,” says Bretko.

“It’s literally whole hemp seeds and water in a blender.”

To 3 cups of water, Bretko adds ½ cup raw, hulled hemp seeds, a pinch of sea salt and a splash of vanilla.

She blends the mixture for two minutes in her Vitamix, then strains it through a nut-milk bag, which isn’t strictly necessary, she says, but ensures silkiness.

Fresh hemp milk keeps in a sealed container in the refrigerator for about a week, she says.

Raw hemp seeds should be kept in the refrigerator.

Like any food high in omega-3s, hemp seeds can be prone to rancidity at room temperature, says Tyler

Giles, general manager of Healthway Nutrition Center in Medford. Small and soft, the seeds typically are sprinkled over other foods, rather than eaten by handfuls, says Giles. “They’re extremely versatile,” he says. “They’re a great way to add healthy fat, protein and fiber.”

Chia seeds’ omega-3 eclipses those in hemp, making the tiny South American seed a more sought-after superfood, says Giles. Yet hemp seeds, he says, are one of the few plant-based foods with all the essential amino acids, which are the building blocks of protein.

Also high in healthy fats, hemp “brings to the table exactly what most Americans are missing in their diet.”

Specifically, says Giles, hemp seeds are among the relatively few sources of gamma-linolenic acid, an omega-6 fatty acid that eases excess inflammation, including skin conditions, and also assists with hormone production and regulation. “I would readily recommend them.”

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NATURAL

Recipes for a Heaping Helping of

Try hemp seeds in these recipes courtesy of Uber Herbal in Grants Pass.

HEMP SEED SMOOTHIE Ingredients: 2 tablespoons raw (untoasted), hulled hemp seeds 2 tablespoons powdered hemp protein Splash of vanilla 1 cup almond milk or water 1 banana, peeled Directions: In a blender, purĂŠe the hemp seeds, protein powder, vanilla and almond milk or water; add the banana and blend until smooth.

Servings: 1

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HEMP SEED PESTO Ingredients: 2 cups grated Asiago cheese 2 cups fresh basil (tightly packed) 1/2 cup hulled hemp seeds 4 tablespoon hemp or olive oil 4 garlic cloves, peeled 1/2 teaspoon sea salt Directions: In bowl of a food processor, combine all the ingredients. Blend into a smooth paste.

Store in a tightly lidded jar in the refrigerator. Yield is approximately 1 cup.

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May 8, 2017 • Oregon Healthy Living 21

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PAMPER

A Massage

for Two How pregnancy massage benefits mother and child TEXT BY REBECCA SCOTT

A

woman’s body undergoes many changes while she is pregnant, marking the beginning of her journey into motherhood.

“The body is changing, stretching and growing when you’re pregnant,” says Amy Orme, a certified massage therapist at Hands on Health in Medford.

Pregnancy massage is a treatment modality that relieves pain and pampers mothers-to-be by calming the mind, improving circulation and aiding sleep.

A way for mothers to unwind

A pregnancy massage appointment shares several similarities with a regular massage, usually lasting 6090 minutes. Jen Dixon, a licensed massage therapist at Gervais Day Spa and Salon in Medford, described her approach. “I do an intake form and learn what’s bothering the client, any medical conditions she has, how far along she is, and if the pregnancy is high-risk or has complications,” she says.

During a pregnancy massage session, the masseuse uses additional pillows and equipment which keep the client safe and comfortable. Dixon uses a pillow that has the chest and belly cut out so the woman can lay on her stomach. When lying on her back, the same pillow puts the body at a 45-degree angle that is safe for the baby.

“If a woman is between 12-22 weeks and comfortable on her back, we put a wedge under the right side, which takes pressure off the part of the body that provides oxygen to the baby,” Dixon says.

Orme uses a body support system, a series of cushions and pillows made from foam or vinyl that sits on top of the massage table. According to Orme, this setup includes an indentation for the stomach and breasts, support for the hips and chest, and lifts and

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PAMPER

During a pregnancy massage session, the masseuse uses additional pillows and equipment which keep the client safe and comfortable.

Amy Orme of Hands on Health

Baby and Infant Massage Babies and infants love to be touched and are receptive to massage. It forms a bond between parent and child. Parents learn their babies’ preference for what they like and dislike. Baby and infant massage helps with every system of the body, including brain stimulation, the immune system and clearing congestion. Other benefits for the child are: • Reduce stress levels • Better sleep • Help with constipation, gas and other digestive issues • Relieve teething pain • Speed lung development

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continued from page 22 cradles the face. “Pregnant women like it because they can lie face down,” she says.

Unlike a regular massage, there are pressure points which a masseuse should steer clear of because they could harm the baby or provoke contractions. Orme says to avoid points on the inside ankle behind the malleolus, as well as spots on each hand located in the padded area between the thumb and pointer finger. “But I don’t want women to fear being touched there,” Orme adds. “To stimulate the trigger point you would need deep, almost uncomfortable pressure for an extended amount of time on those areas.”

The best way to avoid any issues is to do research beforehand. “Go to someone trained in pregnancy massage,” Dixon says. You want a masseuse who knows how to use the supports and pillows, what the pressure points are and where to consider using lighter pressure.

If you have additional concerns, Orme recommends asking your doctor about

pregnancy massage and if it may pose any risks for you, your pregnancy or the baby.

Benefits for mother and child

Pregnancy massage helps women and their babies in many ways. “It relaxes the mother and keeps her calm, and when the mom relaxes, the baby relaxes,” says Dixon.

According to Orme and Dixon, pregnancy massage is safe throughout the entire pregnancy, from beginning to delivery. “My mom massaged my back while I was in labor, and she helped release the pressure I felt,” says Dixon.

Orme says there is some controversy about getting a massage in the first trimester; if you’ve had a miscarriage before, the first trimester is when it’s likely to happen again. “If you’re nervous, wait until your second trimester. You can also ask the masseuse to use lighter pressure,” Orme advises. “I had massages throughout my entire pregnancy.”

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PAMPER Jen Dixon at Gervais Day Spa and Salon works with a pregnant client.

Photo provided by Jen Dixon.

A pregnant woman can get frequent massages without having problems. Dixon recommends anyone to get a massage once a week, and says it is no different during pregnancy.

“I don’t think you can get enough massages,” Orme says. “Go as often as you can and as much as your budget allows.”

Helping mothers relax

Pregnancy is a special time for women. While a woman’s body changes and the baby grows, it’s important to release stress or tension.

Pregnancy massage pampers mothers and is their time to rest.

“I love working with pregnant women because it’s fun and rewarding to give them relief,” says Orme.

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HEALTH

Kids &

Cavities

What causes them, how to avoid them, and what to do when they happen TEXT BY HALEY STRAHAN

W

hat’s more stressful than going to the dentist? Taking your kid to the dentist.

And nothing ratchets up the parental stress level like hearing that one dreaded word: cavity. Cavities are on the rise among younger children, along with reported school absences to due to dental pain. In fact, early childhood cavity formation is the most common pediatric health condition, more prevalent than obesity. Many factors are responsible for this increase, and not all of them are avoidable. But with planning and good habits from a very early age, parents can optimize the dental health of their children before they ever visit the dentist.

“One of the most underappreciated factors in maintaining healthy teeth is nutrition,” says Dr. Pam Ortiz, pediatric dentist at Grins4Kidz in Medford. “Most people think that cavities are just hereditary, or having ‘bad teeth,’ but dental decay is an infectious process that is fueled by sugar-loving bacteria.” Starving this bacteria goes beyond simply avoiding candy. “The typical American child eats a diet that is very heavy in processed grains,” Ortiz explains.

“These carbohydrates turn into sugar and are fodder for bacteria which grow in the mouth and cause havoc.” Ortiz recommends a diet rich in whole foods from an early age

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to set the stage for healthy nutritional habits that support strong teeth.

One of the most pernicious contributors to bacteria growth and resultant cavity formation is the common use of the sippy cup. “If a child is drinking juice or milk from a sippy cup, they are continually dosing their mouth with sugar over a period of time,” says Dr. Bren Dixon, pediatric dentist at Bear Creek Dentistry in Medford. “If you want to offer those types of drinks, it is better to give them with a meal, so that it is short-term, and then put water in the sippy cup for in-between mealtimes.” This rationale applies

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HEALTH to younger babies as well, who should not be put to sleep with a bottle of formula or milk. “The milk pools in the mouth and exposes the teeth to sugar for long periods overnight,” Dixon explains.

Of course, one of the best ways to prevent cavity formation is with regular brushing and flossing. Ideally, this habit can begin even before a child has teeth. “Little kids don’t often like to have their teeth brushed,” Dixon says. “By getting them accustomed to it as babies, it can be easier.” Dixon and Ortiz recommend using a washcloth or finger brush to wipe baby’s gums before the first teeth appear. After the teeth grow in, parents can Dr. Pam Ortiz takes an X-ray at Grinz4kidz in Medford. switch to a soft toothbrush. “It’s to proceed. “Depending on size and location, we sometimes important to brush every day, even if the child doesn’t want elect to watch it for a while and see how it progresses,” Ortiz to cooperate,” Dixon urges. “Just like buckling your kid in says. “With good habits, they may slow down.” However, their car seat. They may not like it, but you do it anyway for even though the cavity may be on a baby tooth, it’s important their own good.” to have it examined. “On a 10- or 11-year-old, we can likely Unfortunately, even with good nutrition and oral hygiene, wait on a small cavity as the tooth will be lost soon,” Dixon some children will develop dental cavities. “Despite a parent’s explains. “But with a younger child, we need to act. Delaying best efforts, some people are just born with more of the treatment will lead to infection and tooth loss, which causes bacteria that encourage decay,” Ortiz explains. At that point, adult teeth to come in crowded and require braces.” the dentist will make several assessments to determine how

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HEALTH

Brushing Basics It can be difficult to get a squirmy toddler to hold still for a thorough brushing. Here’s some tips to make sure those little teeth stay pearly white.

Nicole Link demonstrates proper toothbrushing technique at Grinz4Kidz.

• Find a fun toothbrush that appeals to your child’s interests.

• Choose a non-fluoridated toothpaste until your child can be taught not to swallow.

• Take turns, letting your child do some brushing as well.

• Let your child brush your teeth while you brush theirs (don’t share a toothbrush, however).

• Sing a brushing song to ensure that you brush long enough.

• Play “find the sugar bugs.”

• Use a flossing pick with a handle to reach between little teeth and avoid getting bitten.

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HEALTH

Dreading the Drill Dental anxiety is common for many adults, so it shouldn’t be surprising that children often have similar fears. However, dentists agree that it’s important for parents to avoid projecting their own feelings onto children in the case of dental procedures.

“As pediatric dentists, we are very good at speaking to kids in a way that does not cause them to be fearful,” says Dixon. “We try to use non-threatening words, like

Teal Merker performs a dental cleaning.

‘cleaning off a cavity,’ rather than ‘drilling.’”

To that end, Dixon and Ortiz advise parents to be vague in most cases about what will occur. “I would suggest that you don’t mention shots or pain in advance of the procedure,” Dixon says. Most dentists offices also offer distraction like movies or music as the procedure takes place, and with proper anesthesia, children often experience little to no discomfort.

If a child does require a cavity filling, the dentist will typically choose from a couple of options.

“Most often, we do a toothcolored filling for a small cavity,” Dixon says. “In the case of larger or many cavities, we may opt for a silver crown to cover the entire surface of the tooth.” As to pain relief, most procedures are done with the aid of nitrous oxide, or “laughing gas,” but more extensive procedures may be done under general anesthetic administered by an anesthesiologist. “If you are at all concerned about the course of action, it’s never a bad idea to get a second opinion,” Ortiz says.

“Especially if you aren’t seeing a pediatric specialist. There may be some other options that are better for a child.” Ultimately, good nutrition and hygiene can go a long way to encouraging healthy teeth, but identifying and addressing cavities early is equally important to stopping further issues.

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MAY

EVENTS CALENDAR

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MUD FACTOR 10 A.M. • JACKSON COUNTY FAIRGROUNDS, 1 PENNINGER RD, CENTRAL POINT CONTACT INFO: www.mudfactor.com/ medford-2017 A fun, mud obstacle course with varying start times, including a kids and family wave. All participants receive a medal and a bandana. No scores, just fun.

ART IN BLOOM 11 A.M. - 4 P.M. • DOWNTOWN, MEDFORD CONTACT INFO: art-in-bloom.com An annual community celebration with activities for the whole family, including an exotic animals display, a jump house, Scienceworks Hands-on Museum exhibits and a chance to plant and take home a free flower for mom.

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TOUGH AS NAILS RUN 8 A.M. 5K START, 8:30 A.M. 10-MILE START • PRESCOTT PARK AT ROXY ANN PEAK, MEDFORD CONTACT INFO: www.southernoregonrunners.com/tough-as-nails2 Trail running up, down and around Roxy Ann Peak.

Participation fees vary by membership, race event and sign up date, $15-$25 per person. Youth 18 and under $7 for both races. Live music, doughnuts and beer available at the finish.

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SOUTHERN OREGON KIDZ EXPO 10 A.M. - 4 P.M. • SOUTH MEDFORD HIGH SCHOOL, 1551 CUNNINGHAM AVE., MEDFORD CONTACT INFO: www.mailtribune.com/kidzexpo Plan to attend the first ever Southern Oregon Kidz Expo featuring many fun actifities for kids and families. Laser tag, rock climbing wall, obstacle course, face painting, photo booth, vendor booths, food trucks and much more. A family pass of four tickets is $15 in advance or $20 at the door.

Individual tickets $5 in advance, $7 at the door.

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EAT YOUR WEEDS - AND LIKE IT! 12:30 P.M.- 3 P.M. • SOUTHERN OREGION RESEARCH & EXTENSION CENTER, 569 HANLEY ROAD, CENTRAL POINT CONTACT INFO: 541.776.7371, http://bit.ly/JacksonMG2017 Learn how to turn those troublesome but edible garden weeds into a salad.

Class fee is $10 in advance, $15 at the door.

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SUSTAINABLE PREPAREDNESS EXPO 10 A.M. - 6 P.M. • JOSEPHINE COUNTY FAIRGROUNDS, 1451 FAIRGROUNDS ROAD, GRANTS PASS CONTACT INFO: susprepexpo.com/grants-pass Demonstrations and seminars for “preppers” or anyone concerned about emergency preparedness. Some of the day’s options include breadmaking, emergency suturing techniques and long-term fuel storage. Multiple vendors and door prizes. Admission fee is $10 for adults, $5 for youth over 13 and children 12 and under are free.

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SPRING THAW MOUNTAIN BIKE FESTIVAL 7 A.M. • MOUNT ASHLAND, ASHLAND CONTACT INFO: ashlandspringthaw.com Celebrating 26 years, this is one of the biggest mountain bike events in Oregon. It features a crosscountry race Saturday and a downhill race Sunday. A new race this year, the Super Downhill, will start from Mount Ashland parking lot and end in Lithia Park. A free shuttle service is available to participants.

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ANNUAL MEETING & GOOD FOOD FESTIVAL 2 P.M.-5 P.M. • MEDFORD FOOD CO-OP, 945 S. RIVERSIDE AVE., MEDFORD CONTACT INFO: 541.779.2667 Enjoy food and beverage samples as well as cooking demonstrations by Lara McCormick of Lara’s Kitchen Stories, Fran Batzer of FB Health Coach, Kellie Hill of The Right Plan Nutrition Counseling, and Kirsten and Christopher Shockey of FermentWorks.

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