Oregon Healthy Living - May 2015

COMPLIMENTARY

May 2015 Vol. 8 — Issue 5

TEEN SCENE

The impact of screen time, diet, fitness and skin care concerns for youth

PLUS:

Picking nutritional options for your pet O REGON H EALTHYL IVING . COM

0504HE00A00.indd 1

4/23/2015 11:24:13 AM

0504HE00A00.indd 2

4/23/2015 11:24:14 AM

Table of Contents MAY 2015 | VoLUMe 8, ISSUe 5

6 HEALTH

11 14 18 21 23 SPECIAL EVENTS FITNESS PAMPER FOOD

Zoned: Strong and Selective screening Confident: Youth wellness Fire the Vapors: E-cigs and hookahs... pg. 17

Zapping Zits: Weighing in: Caring for Teen body image teen skin and diet

Feeding Your “Baby”: Pet food labels

Local Events Calendar: Find out what’s going on in your community

May 4, 2015 • Oregon Healthy Living 3

0504HE00A00.indd 3

4/23/2015 11:24:40 AM

ADVerTISer InDeX

The editor’s desk We asked for your input and are currently tabulating the results of your votes for the annual Healthy Picks contest. In July we will publish a double issue announcing the winners in categories from physicians to fitness.

crose@mailtribune.com

On the cover Raise your hand if you’ve ever checked your phone for a text or a ball game score while out to eat with a partner or friend. Screen time can be an invidious habit, often closing us out from social exchange. As parents, we have more control of our children’s exposure, but how do we regulate our own behavior in using our devices?

STAFF EDITOR: Cheryl P. Rose ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHERS: Andrea Allen Sis, Denise Baratta

4

CONTRIBUTING WRITERS: Cathleen Cole Margaret Battistelli Gardner Cindy Quick Wilson

Abdill Career College ............... 2 Ashland Dental Associates ........ 8 Ashland Food Co-op ............. 17 The Blue Giraffe Day Spa Salon ......................... 8 Brain Joy................................ 19 The Herb Shop ....................... 13 Imaginears ............................... 9 Katzen Orthodontics ................. 4 Lenz Chiropractic ................... 13 Medford Food Co-op ............. 15 Medical Eye Center ................ 15 Medicap Pharmacy ................ 10 Nature’s Pet Market ................ 22 Oregon Advanced Imaging ...... 3 Providence Medford Medical Center....................... 24 Sherm’s Food 4 Less ................. 5 Shop’n Kart............................ 10 Southern Oregon Foot & Ankle Clinic ........................ 23 The Springs at Veranda Park .... 9 Oregon Healthy Living Magazine is published by the Southern Oregon Media Group Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4411 To advertise: 541.776.4422 Submissions and feedback: crose@mailtribune.com

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 4

4/23/2015 11:24:46 AM

0504HE00A00.indd 5

4/23/2015 11:24:48 AM

Screening

Screen Time

How much is too much for you and your teens?

TEXT BY CATHLEEN COLE

W

ith televisions in all the bedrooms, laptops with Wi-Fi connections and smartphones that might as well be considered new appendages, many people are completely wired all the time. But the overload of data comes with a price. If you or your teens are becoming overwhelmed, it could be time to unplug.

6

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 6

4/23/2015 11:24:58 AM

HEALTH

The digital natives are getting restless

Sandy Newsome, a licensed psychologist with Wellness Psychology in Medford, believes it’s important to have a balanced perspective. “Use it consciously, not compulsively,” she notes about screen time, as it can become an addiction.

Today’s teens are “digital natives,” Newsome confirms. They were born in a time when digital technology was advancing rapidly. “I think sometimes these people will have fewer personal skills,” she says, due to the lack of “face-to-face time.”

People who overuse technology can become anxious, the psychologist says. For example, teens and adults who spend a lot of time on social media such as Facebook often see others posting wonderful life events that make their own lives look dull. Many get depressed thinking their lives aren’t as good.

When you’re tied into social media too much, Newsome observes, it can lead to depression and anxiety.

Digital overload

When screen time starts interfering with sleep, school, work and positive face-to-face relationships, it’s too much, Newsome emphasizes. And it’s definitely time to stop the connection to social media if you or your teens are becoming depressed or anxious because of it.

Sarah Roberson, a family nurse practitioner with Ventana Wellness in Medford, notes that there are physical as well as mental problems associated with too much screen time, including becoming overweight. Studies have shown a possible link between excessive screen time and a higher rate of obesity.

Another medical problem that comes with looking at screens too long is called computer vision syndrome. Using computers, including tablets and smartphones, for hours each day can cause a collection of eye and vision problems associated with computer use. About 75 percent of computer users have the syndrome. “There’s a lot of eye fatigue and also brain fatigue,” Roberson says. “We don’t have the brain rest we used to have.”

Cell phones and laptops in bedrooms can keep people connected to the outside world all night, interrupting their sleep. Noise from the devices can potentially wake them and electronic blue light is the most stimulating to the brain, which keeps them from falling asleep. Many people, especially teens, don’t want to miss anything and are constantly checking social media sites and texting throughout the night.

“It’s like they’re addicted to the information and the drama,” Roberson says.

May 4, 2015 • Oregon Healthy Living 7

0504HE00A00.indd 7

4/23/2015 11:25:06 AM

HEALTH

Video games are another way teens and adults get sucked in to screen time. It’s a way to escape from a routine daily life and become immersed in a fantasy world. There is a possible link to aggressive behavior from playing violent video games.

Researchers and health professionals have also found it can be as addictive as gambling and drugs are to some people.

How to unplug

“Have tech-free zones in your home and tech-free times,” Newsome advises. Roberson concurs. “Definitely remove

8

all screens during the night,” she emphasizes, adding that another example of a screen-free time could be during meal times with the family.

Newsome also believes parents should set an example by limiting their own screen time as well as their teens’ screen time. Let it be enjoyable, not a way to check out from any family connection, explains the mother of two young boys.

“I need to be aware of my technologies,” she says. “We’re all going to put down our phones at dinner.”

Roberson agrees, noting that many parents take their kids

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 8

4/23/2015 11:25:12 AM

HEALTH

“

There is a lot of eye fatigue and also brain fatigue. We don’t have the brain rest we used to have.

— Sarah Robertson, Ventana Wellness

”

to activities such as soccer practice, martial arts and dance lessons, but instead of watching them, they become absorbed with their smartphones.

Newsome likes the idea of using technology as a reward. One way that’s gained popularity is giving teens the daily Wi-Fi password after they’ve finished their homework and chores.

She also recommends getting involved in physical and outdoor activities, as does Roberson.

Roberson, who has three children, encourages outdoor activities and only lets her kids watch two programs on the family’s sole TV set in the evening. She also made the rule that if they’re going to eat while watching television, they’re only allowed to eat fruits or vegetables.

Parents should “absolutely” limit screen time, Roberson believes, and monitor the sites their children are on. “That’s definitely a smart thing

continued on page 10 May 4, 2015 • Oregon Healthy Living 9

0504HE00A00.indd 9

4/23/2015 11:25:23 AM

HEALTH

continued from page 9 to do,” she says, adding that if the devices are becoming a problem, it’s OK to take them away for awhile.

With all of our digital technology, we have access to information 24/7.

That doesn’t mean we should be wired into it 24/7, most health professionals observe. “You need to decide what’s right for you and your children,” Newsome says.

Power Down

Here are some tips to help you and your teens unplug: • Participate in an outdoor activity.

• Remove all technology from the bedrooms at night for a designated time frame.

• Reward your teens with the daily WiFi password after their chores and homework are done.

• Create screen-free zones and screenfree times.

• Find a hobby the whole family can enjoy.

• Set an example for your teens by limiting your own screen time.

• If your teens need cell phones for safety reasons, don’t get them smartphones until they are mature enough to handle the Internet connection without your supervision.

• If a device, such as a smartphone, is negatively affecting your teen’s mental and/or physical health, take it away.

• Use technology mindfully. If you become aware that you or your teen’s screen time is interfering with sleep, school, work or positive “face-to-face” relationships, it’s time to address the problem.

10

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 10

4/23/2015 11:25:27 AM

The participants in the Rogue Valley YMCA Junior Wellness-Kids on the Move program get some outdoor training in Medford.

These Kids Are

on the Move

Wellness education for tweens and teens TEXT MY MARGARET BATTISTELLI GARDNER • PHOTOS BY ANDREA ALLEN SIS

I

saac Chestnut is 12. He’s never been comfortable with school or organized sports — or movement in general — due to his “sturdy” build and asthma. But while he doesn’t look like his idea of a typical athlete, he has physical strengths that have gone unrecognized because of his reticence.

But a new program at the Rogue Valley YMCA in Medford is changing all that for Isaac, and mom Heidi Hill couldn’t be happier.

Hill says the Junior Wellness — Kids on the Move program has shifted Isaac’s attitude about exercise “from one of negativity, fear and avoidance to one of enjoyment and pride.”

“This program provides a vehicle for him to be active and successful among other children who have similar fears,” Hill says. “It is the first time he is looking at physical activity as

being fun and something he is good at. He looks forward to going. He is smiling after class. For the first time, he is proud of how strong he is. This is a huge confidence booster that will transition to other areas of his life as well.”

Tammy Miller, wellness coordinator at the Y, explains that the program is structured to help children age 9 to 14 reach new levels of fitness — many of who have no other role models for proper exercise and nutrition. More often than not, she explains, obese children come from obese parents, and they

May 4, 2015 • Oregon Healthy Living 11

0504HE00A00.indd 11

4/23/2015 11:25:37 AM

FITNESS

simply haven’t been given the information they need to make good choices.

As part of the Junior Wellness — Kids on the Move program, children meet three times a week for 12 weeks for a combination of group workouts, fitness and nutrition education, and goal setting. Most participants attend via referral from their doctors and have the program covered by insurance, but anyone can sign up. The $150 fee includes all program components, as well as full use of all Y facilities.

Miller says Oregon’s 26.4 percent childhood obesity rate is way too high.

“With so many education cutbacks, the first programs to go are the PE programs,” she says. “Children are taking in too many calories and they aren’t able to burn enough off. Kids need to move for an hour a day.”

The program gets youngsters thinking about what they eat and how they move.

“At the first session, kids fill out a health inventory along with their parents,” Miller explains. “At the doctor’s office, parents usually fill out the forms themselves. We really get the kids involved and the parents are there to help guide them.”

While the children are the ones who attend the weekly

THe roLe oF PArenTS Parents who want to ensure their children develop healthy habits must be good role models.

“Parents need to become intentional themselves and not expect other people to be good, positive role models for their children,” says Tammy Miller, wellness coordinator at Rogue Valley YMCA. “They need to find the knowledge to share with their kids.”

Miller also suggests that parents encourage children to help with shopping lists and take

12

them to the grocery store when shopping for the family. That’s also an opportunity for children in the program to share their newfound knowledge about food labels with their parents.

As part of the Junior Wellness — Kids on the Move program, parents are encouraged to go over their children’s food and exercise logs with them and monitor their progress.

“Some parents are very supportive; some are realizing they are the problem, so they

want to get better,” Miller says, adding that many of the program parents receive SNAP benefits and often resort to buying lowerquality food to try to stretch their limited food budgets as far as possible.

“Actually, it’s not cheaper to buy processed foods, so I work a lot with them to help them budget and to identify better alternatives,” Miller says.

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 12

4/23/2015 11:26:12 AM

FITNESS

meetings and twice-a-week fitness sessions, Miller says the program also is intended to make parents aware of the importance of nutrition and fitness for their children, especially the impact of being good role models at home.

“A lot of these children are a direct reflection of their parents,” Miller says. “A lot of them really aren’t aware of what’s being put in front of them. As they learn more about nutrition, you can see the light go off in their heads. It’s really neat to see when they finally make that connection.”

On Tuesdays and Thursdays, program sessions focus on exercise, while Monday meetings are geared toward education, accountability and goal setting. Week one, for example,

focuses on making intentional choices and decisions around nutrition and fitness.

“Then the second week, we focus on finding the fat and sugar in foods,” Miller says. “They learn how much sugar is in their Gatorade or how much fat is in their Doritos — and they learn how many hours they would have to spend on a treadmill in order to burn off something they have just taken in. It teaches them awareness and the importance of choosing healthy alternatives.”

The second round of sessions will start in mid-June. For information, call 541.772.6295.

May 4, 2015 • Oregon Healthy Living 13

0504HE00A00.indd 13

4/23/2015 11:26:44 AM

Simple pimple treatment

Keighla Bustos, 15, gets a facial cleansing as part of her treatment towards clear skin at the Medical Eye Center spa in Medford.

Many teens can have clear skin if they follow a few simple steps TEXT BY CATHLEEN COLE • PHOTOS BY DENISE BARATTA

P

imples seem to be an unpleasant rite of passage for most teenagers. Fortunately for many, following a simple skin-care regimen can clear up a lot of their problems.

The three important factors in skin care are cleansing, exfoliating and hydrating, according to Annette Draper, an aesthetician and the director of The Spa at Club Northwest in Grants Pass.

“The key is finding balance,” she says.

14

Acne can be caused by heredity, diet and poor hygiene. The good news is that it can be treated.

Feed your skin well

Jennifer Childers, a dermatologist with Ventana Wellness in Medford, explains that acne is an inflammatory condition, and she links skin breakouts with poor food choices. “Acne is a condition of our civilized society,” Childers says, adding that it’s often caused by what we eat and what we don’t eat.

Draper agrees. “Our diets are full of processed foods,” she says. “Whole foods are going to help our skin.”

Childers recommends taking fish oil such as cod liver oil or omega-3 fatty acid supplements. “It normalizes your skin-oil content,” she says. “It brings it into a more balanced state.”

Hydration is also important. “Teens don’t drink enough water,” Childers says. “They need more water to hydrate their skin. Dry skin is inflamed.”

Too much or not enough

Boys tend not to wash enough, whereas girls tend to over-wash and dry out their skin, according to Childers.

Constantly washing your face increases the irritation, especially if you’re using

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 14

4/23/2015 11:26:50 AM

PAMPER

Aesthetician Jennifer Campuzano examines Keighla Bustos’ skin under a light and magnifier during an exam at the Medical Eye Centerin Medford. harsh cleansers. The harsher you are on your skin, the oilier it will get because the skin will produce more oil to protect itself. “Part of the problem with acne is they will make it worse by trying to scrub it,” Childers says of teens.

The dermatologist advises cleansing twice a day (morning and night) with mild cleansers. Teens active in sports can cleanse more often if necessary, but with mild cleansers or cleansing pads. Physically active teens also need to keep their caps and helmets clean to avoid dirt and bacteria touching their foreheads. (Childers notes that putting ball caps in the dishwasher on the top rack, sans dishes, cleans them while protecting their shape.)

Hands off

People prone to breakouts need to keep their hands off their faces. “No picking and prodding,” Childers says.

“It increases the scarring.”

Draper agrees, reminding teens to keep their hands and cell phones clean so they won’t be a problem when they do touch their faces.

If you’re tempted to pop a pimple, don’t pick it or squeeze it. Ice it, Draper says. Put ice in a plastic sandwich bag and apply it to the pimple. The inflammation will go down.

continued on page 16 May 4, 2015 • Oregon Healthy Living 15

0504HE00A00.indd 15

4/23/2015 11:26:56 AM

PAMPER continued from page 15

Mild and natural is best

The Visia, which assesses the many aspects of skin health and characteristics, is one tool helping practitioners address the complex nature of fighting teenage acne.

THe ToP

3

DoS AnD Don’TS oF SKIn CAre

Jennifer Campuzano, an aesthetician with The Spa at Medical Eye Center in Medford, offers these dos and don’ts for your skin: • DO use sunscreen. Apply and then re-apply every three to four hours. Protect your skin from the harsh elements of the sun. Using sunscreen regularly helps to avoid the severity of advanced aging on the skin and prevent skin cancer.

• DO use a Clairsonic brush system.

Cleansing is the essential first step in a healthy skin care ritual. The Clarisonic Sonic Cleansing Brush uses a sonic frequency of more than 300 movements per second to deeply cleanse the skin more effectively, yet more gently, than

16

traditional superficial cleansing or simple rotating brushes. The result is noticeably smoother, more radiant skin.

• DO use a good cleanser. A good, mild cleanser removes surface debris and impurities in the skin and creates a healthy pH balance, which sets the foundation for healthy skin.

• DON’T pick at your skin. You can actually create scar tissue and spread bacteria, which can cause infection.

• DON’T sleep with your makeup on.

Studies show that sleeping with your makeup on can clog pores, create uneven texture and cause inflammation.

• DON’T use tanning beds. Tanning beds cause skin cancer and advanced aging in the skin.

Teens should use mild and natural acne washes. Childers recommends products with tea tree oil, lavender oil or salicylic acid. Herbs such as chamomile, juniper, dandelion root, and echinacea in cleansers can help with inflammation. “The more natural the better,” Draper comments.

After washing, the face should not feel dry or look red. It should feel clean, moisturized and refreshed. “Tingling is good,” Draper says. “Burning or stinging is never good. That means your skin is inflamed and not happy.”

Mild and natural shampoos and conditioners can also solve acne problems, especially if the breakouts are occurring on the back and chest. This problem seems to be more common with teens with long hair and can be caused by trans-fats in shampoos and conditioners, Childers notes.

“Shampoos and conditioners are a big problem,” she says.

About 95 percent of back and chest acne is cured by switching to more pure shampoos and conditioners, the dermatologist confirms. Like the face washes, try shampoos with tea tree oil or other herbs that have natural antibacterial and anti-inflammatory properties.

And don’t forget the moisturizer.

Every skin type, even oily skin, needs a moisturizer, Draper notes. She advises using products for sensitive skin that are oil-free and noncomedogenic, which means it doesn’t clog the pores.

That goes for makeup, too. Draper recommends pure mineral makeup such as bareMinerals.

Some extra help

If teens follow a good skincare regimen and eat well but still break out and scar, prescription products might be the next step. SulfaCleanse, Epiduo and Retin-A are some name-brand prescription products that can be tried for severe acne, Childers says.

Treatments that can be done by a dermatologist or an aesthetician include microdermabrasion, superficial chemical peels and light therapy. Draper serves on the advisory board for Clarisonic and recommends the Clarisonic facial brush system.

Don’t ignore the problem, Draper warns. With the proper treatment, acne will get better.

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 16

4/23/2015 11:27:01 AM

COOL SMOKES

Doctors fear e-cigs with Less Risk? are re-normalizing dangerous nicotine use

NOT SO FAST TEXT BY CINDY QUICK WILSON

E

lectronic cigarettes, or e-cigs, may be heralded as a safer alternative than smoking conventional cigarettes as they eliminate fire, smoke, ash and carbon monoxide, but how much do we really know about the long term effects of inhaling this chemical cocktail?

“Currently, little data exists about the overall safety of the compounds used in e-cigs,” says Jason Kuhl, family medicine physician with Providence Medical Group in Medford.

“Though e-cigs don’t expose individuals to the tars and carbon monoxide that are responsible for many of the tobacco-related diseases, this risk is being replaced by inhaling toxins and different carcinogens such as propylene glycol and glycerol used in e-cigs. When these compounds are heated, they can produce propylene oxide, a likely cancer causing agent.”

E-cigs utilize a battery-powered heating element that atomizes a liquid solution known as e-liquid, which contains a mixture of propylene glycol, glycerin, nicotine and

other flavorings. Most e-cigs are manufactured to look like conventional cigarettes, cigars, pipes or everyday items such as pens and USB memory sticks.

Kuhl explains that e-cig smokers can consume even more nicotine than they would if they smoked conventional cigarettes. Both the ease of use of e-cigs and the flavorings, which potentially makes their use more palatable, can lead to nicotine toxicity. “A bigger concern I have,” he states, “is that the use of e-cigarettes is ‘re-normalizing’ a bad habit of nicotine use—re-introducing smoking back into public environments and setting bad examples for our youth.”

At a time when kids are well informed about the dangers associated with smoking, recent studies indicate that e-cigs may be encouraging even disinclined youngsters to adopt the habit. “I believe e-cigs appeal to our youth who would be unlikely to smoke cigarettes, even leading them onto conventional cigarette use. Furthermore, there is growing evidence that nicotine can be a gateway drug, priming the brain for further recreational or illicit drug use. Additionally, there are numerous case reports of accidental nicotine poisoning in children since the introduction of e-cigarettes.”

Protecting our kids from this seductive introduction to smoking is important, Kuhl says. “I hope that someday federal regulations are put into place to restrict e-cigarette marketing and advertising to youth.”

May 4, 2015 • Oregon Healthy Living 17

0504HE00A00.indd 17

4/23/2015 11:27:06 AM

The Care & Feeding

of Teenagers

The years right before adulthood have special nutritional needs and also set the stage for a lifetime relationship with food, for better or worse 18

TEXT BY MARGARET BATTISTELLI GARDNER

J

acksonville native Addi Black’s health journey may well be considered a powerful cautionary tale when it comes to teenagers and eating.

Black, who now lives in Los Angeles, Calif. and writes about a healthy approach to fashion at her Black Finch blog (blackfinchblog.wordpress. com), battled anorexia for about five years, starting in her late teens.

At the depth of her illness, Black was eating fewer than 500 to 700 calories a day.

“My life became more and more isolated and dark,” she says. “I felt trapped in my own prison with no escape in sight. I was chronically hungry and had no energy. When I started eating at a party or an event, often it resulted in a binge, my body unable to stop itself. Of course, that fed into my feelings of disgust for myself and made things even worse.”

Black eventually got the professional help she needed, but her story is an extreme, though not uncommon, reaction to the changing nutritional needs of teenagers, exacerbated by deep dips in self-esteem, intense peer scrutiny and any number of other physical, emotional and societal factors.

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 18

4/23/2015 11:27:14 AM

FOOD

“

If a parent overhears their teenager is going on a diet, they should do their best to educate her or him about the importance of healthy eating as a lifestyle change, and not something that is temporary.

— Jacksonville native and former anorexia patient Addi Black

SIGnS THere MIGHT Be A ProBLeM It’s natural for teenagers to want to exert control over many areas of their lives, and it’s not uncommon for them to focus on food as a way to do that. Many experiment with vegetarianism and veganism. For many, those choices turn out to be a fad, while others adopt them long-term or for life.

Providence Medford Medical Center’s Lindsey Patterson suggests that parents explore those options with teens who express an interest. More restrictive diets such as paleo, Atkins, extreme calorie restrictions and others aren’t usually a good idea at this stage of life, however. In that case, parents should monitor, but “don’t freak out.”

“At that age, those things often turn out to be a phase,” she says. “Whatever they’re interested in, be involved with them, be positive. Have them meet up with a dietitian so they can get good information and go about what they’re doing in a positive manner.”

Teenagers will naturally go through a lot of changes in terms of their growth and development, Patterson says, but she advises parents to be on the lookout for: • Sudden weight loss • Growth plateaus and not meeting expected growth standards • Secret activities around food, like hiding what and how much they’re eating • Skipping meals • Sudden changes in an ordinarily healthy relationship with food • Increased stress and anxiety levels • In girls, skipped or irregular periods

”

Lindsey Patterson, an inpatient clinical dietitian at Providence Medford Medical Center, says that at such a vulnerable time, parents of teenagers need to be aware of their kids’ diets and help them to make healthy choices.

But it’s not easy. Just as teens hit the age where they have increased nutritional needs, parents lose a lot of control over what and when they eat.

“Young teenagers begin asserting their independence and setting their own guidelines,” Patterson says. “They start to be more influenced by their social groups than their families.

It becomes less about ‘how we do it at home’ and more about ‘how we do it at school.’ They skip breakfast because they need more sleep. They make bad choices at lunchtime.”

There are specific strategies to helping teens make better food choices. Among them, Patterson lists: • Pack their lunch for school or pack it with them.

• Don’t provide money for them to spend at school.

• Stress the importance of getting adequate sleep so they can get up early enough to have breakfast and aren’t starving at lunchtime.

• Include them in meal planning, grocery shopping and cooking.

“I can’t stress this enough,” Patterson says. “Don’t let a child out of the house without teaching them how to cook.”

But over and above those specific strategies, she stresses, parents need to be role models for their children. And they need to be very careful about how they talk about weight and body issues — even about themselves.

Parents who eat well, exercise regularly and have a healthy body image will pass those things on to their children and better equip them to stand strong in the face of peer and societal pressure.

Jacksonville native and former anorexia patient Addi Black says parents should be on high alert the moment their child or teen goes on a “diet.”

“If a parent overhears their teenager is going on a diet, they should do their best to educate her or him about the importance of healthy eating as a lifestyle change, and not something that is temporary,” she says. “Crash diets can be very dangerous for an impressionable teenager who just wants to lose weight fast.”

0504HE00A00.indd 19

May 4, 2015 • Oregon Healthy Living 19

4/23/2015 11:27:22 AM

FOOD

“Those are the habits that stick with kids,” Patterson says. “But the main thing is avoiding weight talk.

It’s a chronic issue that affects teens especially.”

Obviously, it’s detrimental for parents to comment negatively on their teens’ bodies or their own or anyone else’s, Patterson says.

But even positive comments can be problematic. Mentioning the “beautiful build” of a sibling or friend can set teens up to compare themselves to others who seem to represent a beauty ideal that’s important to their parents.

“Focus on health. If you think your child is too thin, for example, talk to them in terms of health. ‘You look tired. How are you feeling?’ All weight talk is to be avoided — positive or negative,” Patterson says. “Children will not have a good body image if they have nowhere to learn it from.

Parents need to focus on habits that result in better sleep, having more energy and generally feeling better.”

Here’S wHAT YoUr TeenS neeD Although teenagers alternate between periods of quick growth and slower growth, in general their metabolism speeds up and they need more protein and calories than other age groups.

Though it varies by the teen’s size, activity level and other factors, Providence Medford Medical Center’s Lindsey Patterson says that in general, boys between the ages of 9 and 19 should be eating 2,200 to 3,000 calories a day; girls need 2,000 to 2,400 calories a day.

Parents need to be aware of their kids’ intake of calcium, iron, zinc, and vitamins B, C and D. Iron, she says, is especially important for girls. She recommends a daily, high-quality multivitamin to ensure teens are getting the nutrients they need.

20

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 20

4/23/2015 11:27:23 AM

Feeding Your Furry “Babies“

TEXT BY MARGARET BATTISTELLI GARDNER

What to look for in pet food ingredients and labels

M

ost big-name pet foods are loaded with ingredients that “would make your hair curl,” according to one local pet-food expert. That’s why it’s as important to read the labels on your pet’s kibble as on your kids’ cereal.

“There is so much information on a pet food label, which is why we’re looking at them all the time, comparing them all the time, and educating customers about the importance of understanding what is on the label,” says Vickie Pagan, co-owner of Nature’s Pet Market locations in Medford and Ashland. “We don’t believe that any quality dog food should contain corn, wheat, soy, sugar, any type of by-products or chemical perseratives.”

Depending on the source, there are varying opinions on what should be in a quality pet food, but one thing everyone seems to agree on is that dogs and cats need meat. Therefore, actual meat should be the first ingredient. The label also should specify which kind of meat: beef, chicken, fish. Pagan strongly advises against feeding pets any food that lists “byproducts” on the label.

“Go online and read what animal by-products are and you will be appalled,” she says, calling them “the four D’s.” Pagan explains that by-products can come from “dead, diseased, disabled and decomposing” animals. “Poultry by-products can mean feet and feathers,” she says. “It’s all still classified as a protein, so they grind it up and put it in dog food.”

Fruits and vegetables, good fats and natural preservatives (such as ascorbic acid) round out a quality pet food. Dry foods will almost always have some sort of grain in them to hold them together, so look for whole grains.

But it’s still not quite that simple. Diana Inkley, practice manager and certified veterinary technician at Crater Animal Clinic in Central Point, says the best food for any pet is one that caters to his or her specific needs. Pets with allergies, certain medical conditions, skin problems or other issues do best with specially formulated foods.

Finding truly healthy food for your pets can be tricky. Pagan eschews just about all of the conventional brands in her store and opts instead to sell only brands that meet high nutritional standards. Customers won’t find that on grocery store or even pet store shelves, she says.

Inkley agrees that foods sold in bulk or in grocery stores are generally of a low quality. Specialty food stores are important sources of good brands, she says. And indeed, Pagan

May 4, 2015 • Oregon Healthy Living 21

0504HE00A00.indd 21

4/23/2015 11:27:31 AM

SPECIAL

takes pride in offering only brands that she has personally researched, most of them from small, U.S.-owned-and-operated companies that are meticulous in their sourcing, ingredients and manufacturing.

But Inkley says better-known brands such as Royal Canin, Hills, Iams, Eukanuba and even Purina produce higher-end versions (sold in pet and specialty stores) of their grocery-store brands that provide excellent nutrition.

“These companies put a lot of effort into their higherend foods,” she says. “The research that takes place at their research facilities is very, very impressive.”

Once you’re in the realm of high-quality food, Inkley says,

then you can look at specific ingredients and formulations to suit your pets’ specific needs.

Pagan and Inkley agree that the majority of pet owners are unaware of both the huge difference in types and brands of pet foods, and of the effects food can have on their pets. Humans and our pets have similar physiological reactions to food. Our furry friends can develop many of the same conditions as humans, including arthritis, diabetes, obesity, kidney and liver problems, and cognitive and behavioral issues. Thus, the experts say, education is key.

One major area of confusion often is cost. Many pet owners feel they can’t afford the sometimes (though not always) higher cost of higher-quality pet foods. But even specialty foods could well wind up costing less than lower-quality brands in the long run. Most are denser than the cheaper foods, and the extra nutrition means pets naturally eat less. And poop less, too — a convenience that could make up for the time you might have to spend on that extra trip to a specialty pet food store.

“Educating people about pet food is fun,” Pagan says. “People are really grateful when they learn more about things that are good for their pets. Our animals are like our kids. My kids are grown, and sometimes I like my dogs better. They’re nicer.”

AnDS PeT FooD Br r To ConSIDe n ket’s Vickie Paga Nature’s Pet Mar at are made t food brands th recommends pe . Among her ates or Canada in the United St favorites: a.com • Acana: acan ood.com nutrisourcedogf • Nutri Source: ature.com • Zignature: zign

22

Oregon Healthy Living • May 4, 2015

0504HE00A00.indd 22

4/23/2015 11:27:38 AM

Local Events SenIor STreTCH AnD FLeXIBILITY CLASS TUeSDAY, MAY 5, 2015 – 9:30 A.M. Medford Senior Center, 510 East Main St., Medford For more information call: 541.772.2273

reLAX, reJUVInATe AnD rITUALIZe YoUr SeLF CAre! FrIDAY, MAY 7, 2015 – 7 P.M. To 8:30 P.M.

Community Classroom, 300 North Pioneer St., Ashland Pre-registration required as space is limited: Gretchen Phillips at 541.552.5454

SPrInG wILD MUSHrooM FAIr SATUrDAY, MAY 9, 2015 – 12 P.M. To 3 P.M. The Northwest Nature Shop, 154 Oak St., Ashland For more information call: 541.482.3241

ToUGH AS nAILS rUn – 10 MILeS/5K SATUrDAY, MAY 9, 2015 – 10 A.M.

Prescott Park, 3000 Roxy Ann Road, Medford For more information call: Justin Rosas at 541.292.6576

THe CoLor rUn – 5K SATUrDAY, MAY 16, 2015 – 9 A.M. Jackson County Circuit Courts, 100 South Oakdale Ave., Medford For more information or to register go to: http://bit.ly/1a77mdJ

BeGInnerS MASSAGe CLASS FrIDAY, MAY 22, 2015 – 6:30 P.M. Family Massage Education Center, 77 Manzanita St., Ashland For more information call: 541.482.3567

rUn THe DITCH – 10 MILeS/5 MILeS SATUrDAY, MAY 23 – 9 A.M.

Tunnel Ridge Trailhead, Little Applegate For more information or to register go to: http://bit.ly/1OedQHc

ATLAS rACe MeDForD SATUrDAY, MAY 30, 2015 – 8 A.M. Atlas Race Medford, 15580 Butte Falls Highway, Eagle Point For more information or to register go to: www.atlasrace.com/racepage-medford.html

May 4, 2015 • Oregon Healthy Living 23

0504HE00A00.indd 23

4/23/2015 11:27:47 AM

0504HE00A00.indd 24

4/23/2015 11:27:49 AM