Ohl jan 2018

JANUARY 2018 | VOL. 11 — ISSUE 1

TRIATHLON

STRONG

PLUS Dry eyes beyond drops Life hacks: portion control guide

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Table of Contents

JANUARY 2018 | VOLUME 11 — ISSUE 1

FITNESS

HEALTH

PET

COVER STORY

Triathlon Strong Mix three sports for cross-training

15

Walkies!

Your best fitness partner

5

NATURAL

Dry Eyes: Seasonal, screens or something more?

8

Tea Tree Oil: Natural Germ Killer

10

FOOD

How much is a portion?

Avoid overeating

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On the cover

The editor’s desk The start of a new year brings a wave of renewed ambitions.

For those looking for the next physical challenge, triathlon could be your sport. If you’ve exclusively been a runner or a cyclist, you’ll learn about the benefits of cross-training for triathlon prep in this month’s article. If you’re operating at a slower pace, your best training partner may be your pup. Find out how to develop a walking program that works for both of you. Next month is National Heart Health Awareness Month, so we will provide insight into the warning signs of stroke. Also, check out the free health screenings and giveaways at the Rogue Valley Health Fair on Feb. 3 in Medford.

Matt Miller of Ashland competing in the Granite Man triathlon at Applegate Lake. Miller was a runner in high school and college. Once he got interested in triathlons, Miller knew he had to up his swimming skills. “I love racing in the open water, because it takes technique and race strategy,” he says. “In open-water swimming, you often can’t see the bottom and have to learn to navigate.

Also, adjusting to the wetsuit adds another element.” Miller practices in a swimming pool, but joins a group swim at Emigrant Lake starting in the early spring. “If you’re TRIATHLON interested in a triathlon, I highly STRONG recommend getting some swimming coaching – even if you know how to swim – because a good teacher can give you some pointers and help with technique.”

crose@mailtribune.com

STAFF EDITOR: Cheryl P. Rose VICE PRESIDENT OF SALES: Gail Whiting DESIGN & PRODUCTION: Paul Bunch, Sasha Kincaid, John Sullivan CONTRIBUTING WRITERS: Melissa Haskin Micah Leigh Sarah Lemon Rebecca Scott Cindy Quick Wilson

JANUARY 2018 | VOL. 11 — ISSUE 1

PLUS

Dry eyes beyond drops Life hacks: portion control guide

Photo by Graham Lewis Fine Photography http://grahamlewisfinephotography.blogspot.com

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T

The “Heeling” Effects of

PETS

Fitness with

Fido

Your faithful, no-excuses workout partner

TEXT BY CINDY QUICK WILSON

H

ave you ever wished you could feel the

same joy and enthusiasm your dog shows when you mention the word “walk”?

Just grabbing his leash can send him into spasms of

neighborhood, perhaps

Kendra McMillen, an exercise physiologist who specializes in cardiac rehab at Providence Medford, sees the consequences of sedentary living every day. “People who live an inactive lifestyle are putting themselves at a much greater risk for heart disease and a variety of other health problems, including depression and psychological issues.”

Walking is one of the most underutilized ways to stay healthy, McMillen says, and most anyone can do it. “It’s free: You don’t need a gym, you don’t need weights or machines, and the benefits are well worth the effort,” she says.

Walking just 30 minutes a day helps protect us against heart disease, high blood pressure, high cholesterol and diabetes, she adds. It also helps control our weight and strengthens our bones and muscles, which is extremely important for preserving balance and coordination as we age.

there is a lesson to be

No-excuses workout partner

tail-wagging delight. While we humans may not find the same thrill in sniffing trees and marking our favorite spots around the

learned about how good it makes us feel to take an invigorating walk.

If walking is so beneficial, why don’t we do more of it? Maybe we need a little nudge from an enthusiastic workout partner. “I tell people to use their dogs as motivation to get out and enjoy the outdoors,” McMillen says. “There’s nothing like accountability, and once your dog gets in the habit of regular walks, he is not going to let you off the hook.”

Statistics show that having a workout partner greatly increases our chances of reaching our fitness goals. Your dog will never ditch you because the kids have

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PETS

continued from page 5

LEASH MANNERS Carrie Brooks, a professional dog trainer with Go Rogue Dog Training Center in Phoenix, explains that good leash manners involve teaching our dogs to walk with us, rather than straining against the leash, which can damage a dog’s neck, trachea or thyroid.

Tips to discourage pulling • In an enclosed area, practice having your dog walk next to you. Reinforce that as a good behavior any time the dog walks close to your side. That teaches that you like that position.

soccer practice or they had to work late.

“And why wouldn’t we want to walk with our dogs?” laughs Carrie Brooks, professional dog trainer and co-owner of Go Rogue Dog Training Center in Phoenix. “It’s fun because they’re always willing, enthusiastic and available. Dogs also need the exercise and mental stimulation for a full and healthy life, so it benefits them, too.”

With regular walks, we feel more energetic, we sleep better and we enjoy an improved sense of well-being. But you might also notice Buster seems more relaxed and has stopped trying to, ahem, take out the garbage for you. “When dogs get bored they tend to do things that we might consider inappropriate,” Brooks says, “even though for them it might be normal dog behavior. Lack of exercise can contribute to a dog’s fears and anxiety, so by getting them out, they learn to be calmer and more comfortable with new places and people.”

A plan for success

As with any exercise program, consistency is key. If walking with your dog is scheduled into each day, you’ll feel more responsible for sticking with your plan. As an incentive, coaches say, keep track of your progress on your day-timer or wall calendar as you work toward reaching the American Heart Association’s recommendation of 30 minutes a day, five days a week. If you can’t walk 30 minutes at a time, break it into segments. It still counts.

“If you’re not someone who is particularly physically fit or active,” says McMillen, “don’t overdo it at the beginning to where

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• If your dog is pulling, just stop.

The dog is pulling because it is trying to get somewhere, so if you stop, it learns that when there is tension on the leash, it doesn’t get to go. Once there is slack on the leash, then it gets to go in the direction it wants. This doesn’t mean the dog has to walk perfectly at your side the whole way. It’s better to practice this for short periods of time.

you’re feeling discomfort or pain. Try walking in 5- to 10-minute increments. For someone who is slightly more active, I would recommend staying on level ground for 1020 minutes. From there you can work your way up to the recommendation of at least 30 minutes a day.”

Whatever your level of fitness, you must consider how fit your dog is—or isn’t. If Princess is a slug-a-bed who spends her days lounging on the sofa, she may not be ready for a 30-minute fast clip around the block.

Dogs are naturally enthusiastic, Brooks says, so they may push themselves beyond what is healthy for them. There are also special considerations for puppies, older dogs and those who may have health limitations.

“Until puppies reach the age of sexual maturity, their growth plates are open and their bones are still soft, so avoid a lot of strenuous exercise, especially jumping on hard surfaces. We also need to be careful about how much we ask older or overweight dogs to exert themselves, especially if they have pain issues of any kind. It’s always wise to talk to your vet if you have any concerns.”

Good gear

As for comfortable shoes and weatherappropriate clothing, we humans know the drill. But how do we outfit our partners? “If your dog doesn’t have good leash manners,” Brooks says, “I would recommend a harness over a collar, possibly the front clip kind, so it doesn’t put pressure on the neck. Pulling and straining on the leash can be dangerous for the owner, but also for the dog because a collar can do damage to the trachea or

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PETS thyroid. I also recommend a 6-foot leash, not the retractable kind. They can be unsafe in certain situations and can even teach your dog to pull. And if it’s dark when you walk, reflective leashes and collars are a good idea.”

If it’s cold and you have a short-haired dog, Brooks says you may want to consider a warm sweater or jacket, or a raincoat for wet weather. Most importantly, she says, don’t forget the cleanup bags.

Before embarking on your new exercise partnership, you should take note of your dog’s toenails, says Brooks.

“If they are too long, a lot of walking on hard surfaces can be uncomfortable, even causing pain up into their backs, so make sure the nails are trimmed to a normal, healthy length.”

Ready, set, walk

If you are generally in good health, most people don’t need to get a checkup before they start a walking program, McMillen notes. However, if you experience shortness of breath or random pains, she advises getting checked out before you begin.

“The big message here is that exercise is medicine,” McMillen says. “I know sometimes it can be hard to find that motivation to do it, so utilizing a pet provides that element of accountability and that opportunity to get outdoors, get healthy and enjoy the beautiful area we live in.”

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HEALTH

On the

Blink

When dry eyes need a checkup TEXT BY MELISSA HASKIN

S

cratchy, uncomfortable eyes are a nuisance, commonly provoked by dry winter weather (and also smoky summer weather). However, it can be hard to tell if this irritable condition is just a normal bout of dryness in the eyes from environmental factors or an actual medical syndrome.

If lubricating eye drops aren’t doing the trick, it’s probably time to see your eye doctor, says Dr. Jeff Welder, an ophthalmologist at Siskiyou Eye Center in Ashland and Yreka. “I recommend that anyone who feels that their dry eyes impact their day-to-day lives should see a doctor.”

Dry eye syndrome is a chronic disease that currently has no cure, says Dr. Heather French, an optometrist at Medical Eye Center in Medford and Grants Pass. In dry eye syndrome, the eyes don’t create enough tears to keep the eyes lubricated and healthy.

Dry eyes can be caused by a variety of factors. This can make it hard to pinpoint what is causing a specific case of dry eye syndrome. French explains, “There is no one single culprit that contributes to the disease process.” Certain things may increase a person’s odds of developing the disease. As examples, rosacea, lupus and rheumatoid arthritis may increase a person’s chance of developing dry eyes. Additionally, environmental and lifestyle factors may play a role. For

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HEALTH

instance, contact lens wearers are more likely to develop dry eye syndrome, as are people who live in dry or windy environments.

Dry eye symptoms can sometimes be difficult to identify because they vary widely from person to person. According to French, common symptoms include stinging, burning, watering/teary eyes, blurry vision and sensitivity to light. Other symptoms can include pain and sensations of having an object or grit in the eye.

Eye doctors are seeing a rise in dry eye syndrome, especially among younger generations. One culprit may be screen time. Welder explains, “When we read, especially on screens, we blink less frequently.” This decrease in blinks can lead to tears not being evenly spread over the eyes.

Additionally, when people neglect to blink, tears may begin to evaporate, causing the eyes to become dry. “I have examined a handful of children and teens suffering from dry eye symptoms,” says French. “The commonality among all of them is excessive screen time.” This can be true for anyone of any age who spends a lot of time around digital screens.

Though the initial symptoms may seem more of a nuisance than a concern, the disease can progress while a person delays seeking help. “Ignoring dry eye can result in serious and permanent tissue damage,” French says. “With earlier treatment interventions, there are better long-term outcomes.”

Often people don’t seek treatment because they don’t think their symptoms can be improved, says Welder, but that’s a mistake. Usually, the condition can be resolved fairly easily, he says. For instance, with a hot compress and eye drops, symptoms can improve. However, in some cases, surgery is necessary.

For those looking to use eye drops, whether for dry eyes or dry eye syndrome, preservative-free artificial tears including brands such as Refresh, Systane, Blink and Oasis should offer the best relief, according to French. Some of these brands also make gel drops, she adds. “They can provide more sustained moisture, particularly overnight during sleep.”

Prevent parching Tips to prevent dry eye syndrome and symptoms: Screen time reminder: The first step is limiting screen time. However, recognizing that screens aren’t completely avoidable for children or adults, French recommends the 20/20/20 rule: “Every 20 minutes, take a 20 second break to forcibly blink the eyes repeatedly while gazing at an object 20 feet away in the distance.”

Beware of airflow: Dry, blowing air, such as a heater in a house or car, can aggravate dry eyes. Welder suggests using a humidifier. If allowed, he says, a person could also bring a mini-humidifier to work to use in a workstation. When in a car, he says, people should point the vents away from their faces.

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NATURAL

Nature’s

tic Beneficial uses of tea tree oil

TEXT BY MICAH LEIGH

E

ssential oils are steadily becoming staples in homes around the country as people search for natural ways to combat illness. Essential oils, those concentrated liquids extracted from plants sources, have been used for medicinal purposes for centuries with the first records going back as far as the 1200s in Spain. Each plant oil is known for its individual healing properties. Tea tree oil is one of the most ubiquitous, appearing in a variety of products from toothpaste to household cleansers.

“Tea tree oil has strong antiseptic and anti-bacterial qualities,” says K.G. Stiles of Ashland, an aromatherapist and author of “The Essential Oils Complete Reference Guide.”

Tea tree oil is derived from a plant native to Australia called melaleuca. In the 18th century, British sailors used the leaves of the plant to make a tea that smelled like nutmeg, hence the “tea tree” name. “It is the reputed oil for fungal infections,” Stiles says. “It is widely accepted as a treatment for toenail fungus. Clinical studies have shown that vaginal yeast infections can be treated with tea tree oil, eliminating the need for conventional medical treatments.”

Cuts, scrapes, burns, insect bites and stings can all be treated with tea tree. “Many people use tea tree as a cure-all for both chronic and acute bacterial and fungal infections,” explains Stiles. “Because of the antiviral properties exhibited in this oil, it is effective in preventing viruses, such as cold sores and herpes. It is now used in toothpaste for gingivitis. Used as a decongestant, it helps relieve cold and flu symptoms.” She adds that bladder infections, sinusitis

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and bronchitis can be treated with tea tree oil. “Besides the medicinal uses, when inhaled, tea tree oil triggers neurochemicals in the brain that promote confidence and allow one to respond better during negotiations and conflict.”

So how do you use it? Tyler Giles, owner of Healthway Nutrition Center in Medford, says that the general rule of thumb concerning essential oils is to always dilute them with a carrier oil before use. “If applying to the skin, never use essential oils straight from the bottle,” he says. “Because they are in highly concentrated form, essential oils can sometimes cause a reaction on the skin, although tea tree oil has been shown to be widely tolerated.”

If inhaling, put a few drops of tea tree oil on a cotton ball and breathe deeply, or use with a diffuser. For all other applications, mix a few drops per teaspoon of carrier oil, such as jojoba or fractionated coconut oil. Store in a dark glass bottle, preferably in the refrigerator. Tea tree oil can also be mixed with a facial cleanser or moisturizer to

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NATURAL treat acne and mixed with shampoo to treat dandruff.

“Clinical trials have proven that tea tree oil is a highly effective, viable treatment for skin and scalp care. It is showing up more in commercial products,” says Giles.

Giles adds that tea tree oil is a good household cleaner.

“For instance, it can be used in the kitchen on cutting boards where germs tend to thrive. Tea tree is one of many examples of things found in nature that support ourselves and our homes,” he says.

Both experts emphasize the need to buy quality essential oils from a reputable dealer. “It behooves the customer to be cautious,” says Giles. “Many companies are diluting oils with other products. Look for wellknown companies that are transparent and forthcoming with their lab analysis and scientific validation.”

“Tea tree is one of many examples of things found in nature that support ourselves and our homes.”

Tyler Giles, Healthway Nutrition Center, Medford

Don’t forget Fido!

Is your dog going crazy because of skin irritations? Fleas?

Is the constant scratching making you crazy, too? Tea tree oil may be your answer. Tea tree oil can heal skin allergens, repel and prevent fleas, and calm the itch. Tea tree oil is now used in many dog shampoos. Consult your veterinarian to see if it is right for your pet. If you want to make a do-ityourself blend, start with a pure, therapeutic quality oil. The correct dilution is very important because if mishandled, tea tree can be toxic to your dog. Think no more than 1 percent strength combined with a carrier oil or mixed with water.

Never let your dog ingest any of the oil, and never apply it to places the dog will lick. When properly used, tea tree can make life much more comfortable for your dog and for you.

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Portion Profiling

FOOD

Visualize everyday objects, stick with whole foods TEXT BY SARAH LEMON

C

heck your smartphone, says Medford nutrition counselor Kellie Hill, when choosing a slice of bread.

Bread’s nutritional profile — carbohydrates, added sugars, whole-grain percentage and more — isn’t behind Hill’s suggestion. A smartphone’s dimensions, she says, approximates an appropriate portion of bread. “This is one of the first things I teach people regarding portion sizing,” says Hill, owner of The Right Plan Nutrition Counseling.

“Often, the portions we serve — or are served to us — are much greater than we think.”

Visually correlating food with everyday objects eliminates the need to measure and weigh quantities. A baseball’s size corresponds to a serving of fresh fruit. For dried fruit, visualize a golf ball. Biscuits, bagels and cinnamon rolls all should be about the circumference of a small tin of cat food.

A brownie? The height, width and thickness of a dental-floss dispenser.

Sizing up servings often is the first step toward cultivating one’s consciousness about eating. While confusion about portion sizes does breed poor dietary habits, says Hill, a large percentage of her clients can’t even recall which foods they ate throughout the day. “Documenting what one eats is actually the top predictor of weight loss,” she says. “I

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recommend people either keep a written food journal or use an app to help determine how much they are really ingesting.”

Yet accurately recording meals — and snacks — requires confronting and reliving guilt, shame and a host of other emotions that influence food choices and compulsions, says Hill. “Second to sex, it’s one of the most intimate things we can talk about,” she says. “There’s really a whole luggage suite of baggage that comes with food.”

Unburdening oneself can occasionally require more in-depth psychological counseling, says Hill. Most clients, however, can develop mealtime mindfulness by pausing and focusing one’s senses on aroma, colors, textures and flavors, rather than eating while immersed in another activity, such as driving or looking at a screen. Using one’s non-dominant hand can force mealtime multi-taskers to slow down, as does fully engaging in conversation, says Hill. These techniques guide clients to understanding what their bodies are asking for and how to “answer their body,” she says.

The answer, says Hill and other nutrition experts, is whole foods: vegetables, fruits, meats, grains, legumes and dairy that are minimally processed and packaged. Consumed as close as possible to their naturally grown or produced forms, the vast majority of foods are indisputably healthy. “If people only ate whole foods, they wouldn’t have to worry about portions at all,” says Hill. “You can eat tons and tons more food when you’re eating real food.”

“Real” food, says Hill and health coach Melonie Jorgensen, does take time to prepare. Jorgensen readies enough salad greens, cut-up vegetables and vinaigrette for an entire week.

The wellness program director at Complete Care Health

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Size up your servings COMPACT DISC

BASEBALL 1-cup serving of yogurt or dry cereal

DECK OF CARDS

CHECKBOOK serving of fish; burrito, nachos

pancake or waffle

GOLF BALL

POKER CHIP

LIGHT BULB

serving of peanut butter, hummus, almonds or dried fruit

tablespoon of butter, oil, mayonnaise or salad dressing

serving of cooked rice, pasta or mashed potatoes; serving of ice cream or frozen yogurt

serving of meat or poultry; burger; slice of cake

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FOOD

continued from page 12

Centers in Medford and Eagle Point schedules a “grill night” for cooking — without added fat — enough lean protein for meals and snacks. Planning out the entire week’s menu and shopping for everything in one trip to the supermarket are essential elements of her strategy. “It just breeds success,” she says.

The most successful nutrition plans, says Jorgensen, feature plenty of protein, roughly one-third of the food volume on a person’s plate. But only the highest-quality, organic, grassfinished meats should make the cut, she says. Protein, she adds, has been shown to rev up metabolism and reduce cravings. “If you’re still hungry, go back for more protein,” she says. “Really want that cookie? Reach for protein, instead.”

Typically higher than plant-based foods in calories and fat, animal-derived proteins are downplayed by the current Dietary Guidelines for Americans. The U.S. government’s MyPlate model designates protein as one-quarter of any given meal’s total. Hill advocates the same quantity.

Sitting down to an appropriately portioned plate when dining out can be as simple as asking the server to put half of the meal in a to-go box before bringing it to the table, says Hill. And always check in advance whether a restaurant’s menu — with each dish’s nutritional facts — is posted online, she says. It’s not unusual, says the part-owner in McDonald’s franchises, for restaurant salads to tally more calories and fat than burgers.

“Eating kids’ meals, even as adults, are great,” says Hill. “That’s actually the perfect, little amount of food.”

An overhaul of the U.S. rules for nutrition facts labels soon will help consumers with portion control, says Hill. Serving sizes will be more prominent on packaging, she says, as well the number of calories in an entire container, “so people don’t have to do the math in their head.” Very often, says Hill, “people do actually eat the entire package.”

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FITNESS

The Athlete’s

Trinity

BIKE RUN SWIM Triathlons train your body in a multitude of ways TEXT BY REBECCA SCOTT

F

itness fans tend to have a favorite workout. Some people like to run or lift weights, while others may prefer to bike or hike local trails. However, those who participate in triathlons are training for three different sports: swimming, cycling and running.

Triathlons diversify fitness

Typically, people train in a single sport, says Michael Gallagher, a coach and owner of Rogue Tri Performance in Ashland. However, triathlons require cross-training to develop different strengths.

Amelia Bueche of Ashland, who is board certified in neuromusculoskeletal and osteopathic manipulative medicine, has participated in several triathlons. She has experienced firsthand the benefits of training for multiple sports. She says that in her experience, recovery was built into her training because her exercise routines were diverse. “Triathlons lend themselves to active recovery,” she explains. Even though she has chronic injuries from running, cross-training allows her to work on other muscle groups if her feet need additional recovery time.

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FITNESS

Photos provided by Rogue Valley Race Group

continued from page 15

Starting the triathlon journey

Both Gallagher and Bueche believe having a coach is useful when you begin training for triathlons. “A coach can help you create a training plan, which is a good framework when you’re starting out,” Bueche says, adding that it is helpful to have someone who keeps you accountable, focused and encourages you.

Gallagher agrees, noting that a coach can guide you through the different phases of training and help you mentally prepare. “Training for three sports can be overwhelming if you don’t know what you’re doing initially,” he says.

Additionally, Gallagher suggests researching the sports you aren’t familiar with, learning what your limitations are, and focusing your training in those areas until your limitations are up to par with your strongest sport. As an example, focus on swimming if that is your weakest sport. “You could also join a triathlon club and workout with people who have the same goals and different ability levels,” he says.

Bueche says beginners could also participate in a sprint-distance triathlon, which has a running section of 5 kilometers, as opposed to 10 kilometers in a standard triathlon. If you are uncomfortable swimming, she suggests beginners could compete in a duathlon, which only involves running and biking.

Both athletes believe it is important for beginners as well as advanced athletes

“It’s about having fun and challenging yourself.”

Michael Gallagher, Rogue Tri Performance, Ashland

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FITNESS

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FITNESS

continued from page 16 to find groups of people with similar interests and goals, and to get involved in local triathlons. “Working out in a group is good because it gives you a sense of community,” says Bueche.

Flexible, but time consuming

For Gallagher, training for triathlons helps you stay motivated with cross-training, and you can train yearlong. “If it’s too cold outside to run, you can go to the YMCA and swim,” he says. Triathlon training also helps people focus on the quality of their workouts because training time is limited, he explains.

However, there are hardships involved in training for three sports simultaneously. “It requires more training hours per week,” says Gallagher, adding it could also be costly to buy more equipment to use across multiple sports, such as a bike, helmet and swim gear.

Bueche agrees that training for multiple sports is a time commitment. “You could have two workouts in one day,” she says.

However, Gallagher believes triathlons benefit everyone, not just athletes. “It’s about having fun and challenging yourself,” he says.

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UPCOMING LOCAL TRIATHLONS April 14, 2018: Siskiyou Sprint Tri, Grants Pass June 9-10, 2018: Granite Man, Applegate Lake Sept. 8-9, 2018: Lake of the Woods Tri-Sport Weekend

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The History of

Triathlons A triathlon is a multiple-stage competition of swimming, cycling and running. Historians attribute the origin of the triathlon to a race held in France during the 1920s-1930s that was known by several names, including “Les trois sports,” “La Course des Débrouillards” and “La course des Touche à Tout.” This race is held every year in France near Joinville-le-Pont, in Meulan and Poissy.

Additionally, an earlier tri-sport event in 1902 included running, cycling and canoeing.

The modern triathlon dates back to the early 1970s and originated with the San Diego Track Club. Triathlons were created to be an alternative to hard track training. In 1989, the triathlon was given Olympic status and featured for the first time at the 2000 Sydney Olympics in Australia. The sport has continued to grow in popularity, soon gaining worldwide recognition.

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JANUARY

Events Calendar

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th

ROGUEGIRLS: NUTRITION FOR THE YOUNG FEMALE ATHLETE 7-9 P.M. • SMULLIN HEALTH EDUCATION CENTER, MEDFORD CONTACT INFO: www.facebook.com/ go.roguegirls A free seminar about the appropriate nutritional needs for young female athletes led by a licensed dietitian and open to both parents and kids. Learn about calorie goals, eating patterns and more.

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th

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RUN WITH GRACE 5K 10 A.M.-1 P.M. • GRIFFIN CREEK ELEMENTARY SCHOOL, 2430 GRIFFIN CREEK ROAD, MEDFORD CONTACT INFO: http://runwithgrace.org The second annual memorial run honoring the life of Grace Holt. Registration fees are $15 per adult and $7 for children under 18. Monies raised from the event support a scholarship fund to send kids to summer camp.

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NOON-2 P.M. • ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 N PIONEER ST., ASHLAND CONTACT INFO: 541.482.2237 Learn how to make this mineral-rich broth from instructors Rich and Niki Harris of California Heritage Farms.

Registration is required. Fees are $35 for co-op members, $40 for non-members.

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COLOR YOUR WORLD NOON-1:30 P.M. • WHITE CITY LIBRARY, 3143 AVENUE C, WHITE CITY CONTACT INFO: 541.864.8882 or jcls.org Relax in a quiet environment and enjoy a stressbusting hour or so coloring. This is an ongoing, free event on the first and third Thursdays of the month. Bring your own coloring books and pencils, or if needed, the Friends of the White City Library will provide coloring supplies.

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EATING RIGHT WHEN THE BUDGET’S TIGHT 6:30-8:30 P.M. • ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 N PIONEER ST., ASHLAND CONTACT INFO: 541.482.2237 Looking to cook healthy meals at home, while reducing your grocery bills? Co-op staff provide cooking demonstrations and healthy eating tips for a tight budget. Participation is limited to 15 people who have not yet taken this class. The class is free, but requires a $10 deposit at sign up which is returned to you on the day of the class in the form of a Co-op Gift Card.

VOLKSLAUFE RUN 25K CHAMPIONSHIP 9 A.M.-1 P.M. • THE EXPO, JACKSON COUNTY FAIRGROUNDS, 1 PENINGER ROAD, CENTRAL POINT CONTACT INFO: www.facebook.com/VolkslaufeRun25k/ Spring marathoners get a good preparatory run along an extremely scenic course in this USATF Oregon Association 25K Championship. Additionally, there will be a 5K fun run leaving along the Bear Creek Greenway Bike Path. For the 25K participants, there will be medals and awards for top finishers.

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CRAVINGS & WEIGHT GAIN AND THE BLOOD SUGAR ROLLERCOASTER 5:30-7 P.M. • NATURAL GROCERS, 1990 NORTH PACIFIC HIGHWAY, MEDFORD CONTACT INFO: 541.245.0100 Achieving your healthiest weight is not about dieting or even pure willpower, but rather understanding how certain foods affect blood sugar levels and appetite. Learn how nutrientdense meals support healthy metabolism and which nutrient supplements support healthy blood sugar levels and appetite control.

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FEBRUARY

Events Calendar

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WHAT IS THE OREGON BEE PROJECT? 6-8 P.M. • SOUTHERN OREGON RESEARCH & EXTENSION CENTER, 569 HANLEY ROAD, CENTRAL POINT CONTACT INFO: 541.776.7371, http://bit.ly/JacksonMGWorkshops Learn about the 500 species of bees that call Oregon home and a state-wide strategy to keep Oregon bee-friendly. Fee is $15, but there is a $5 discount if you register online in advance.

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EMOTIONAL FREEDOM TECHNIQUES 10 A.M.-5 P.M. • SISKIYOU VITAL MEDICINE, 940 ELLENDALE DRIVE, SUITE 102, MEDFORD CONTACT INFO: Maria LiPuma, info@noble-being.com, 541.201.8787 Like acupuncture and acupressure, Emotional Freedom Techniques (also known as tapping) are a set of techniques which utilize the body’s energy meridian points. The training fee is $185, with a deposit of $50 required by Jan. 5.

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

ROGUE VALLEY HEALTH FAIR 9 A.M.-4 P.M. • MEDFORD ARMORY, 1701 S. PACIFIC HWY., MEDFORD CONTACT INFO: http://roguevalleyhealth.com This is the largest health and wellness event in Southern Oregon: Free health screenings, informative workshops, 80 vendors and lots of raffles and give-a-ways. The first 250 people through the door that bring a $2 donation for Sparrow Clubs will receive a grocery tote from Medford Food Co-op filled with coupons and a delicious loaf of bread from Great Harvest Bread Co.

Please email crose@mailtribune.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. We’re currently accepting submissions for event dates between March 6 - 31, 2017.

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