Oregon Healthy Living by Rosebud Media

MAY 2016 | VOL. 9 â&#x20AC;&#x201D; ISSUE 5

JUMP ON IT CrossFitters push their boundaries

PLUS Organizing techniques Help for fertility issues

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Table of Contents MAY 2016 | VOLUME 9 — ISSUE 5

FITNESS

COVER STORY

Go Hard: High intensity CrossFit

PAMPER

Packed for Purpose: Gym bags

FOOD

NATURAL

HEALTH

Carton Categories: What’s in an egg?

Enough Stuff: Organizing for peace of mind

Inside: Infertility causes and treatments

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On the cover After more than a decade working as a police officer, Matt Hannum decided to open his own CrossFit gym after moving to JUMP ON IT Oregon in 2015. “I started CrossFit in 2012,” he says. “Participating has shown me I am capable of doing things I never thought I could. I can push past a lot of doubt now. I’m also in the best shape of my life; not only with strength but in healthy living.” Hannum sees becoming a CrossFit coach as an extension of what drew him to police work, the desire to help others. “I’ve seen how CrossFit can change lives through positive encouragement and healthier lifestyles,” he says. Photo by David Gibb. MAY 2016 | VOL. 9 — ISSUE 5

The editor’s desk When I first moved to Medford, I encountered Dr. Julie King (our expert source on infertility, p. 20). She mentioned a fitness experience she was trying called Crossfit. Since then, most everyone has heard of CrossFit, but perhaps aren’t sure what it’s all about. Find out more in this month’s issue. Also, a personal word on organizing: I inherited a nonfunctioning piano that I carted around the country for sentimental reasons. The day I finally gave it away, I felt so much lighter in spirit. Take an inventory and ask yourself if you love it or need it, and know it is OK to let it go. crose@mailtribune.com

STAFF EDITOR: Cheryl P. Rose ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHERS: David Gibb CONTRIBUTING WRITERS: Keith Gillogly Sarah Lemon Cindy Quick Wilson

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

Join the list... Abdill Career College......................... pg. 18 Artistic Denture & Dental.................... pg. 8 Ashland Food Co-op ......................... pg. 15 Cascade EyeCare Center.................... pg. 22 Connected Physical Therapy............... pg. 9 Cooking for Wellness......................... pg. 22 CrossFit Corsair.................................. pg. 9 Holistic Health & Fitness...................... pg. 7 Katzen Orthodontics........................... pg. 4 Lovejoy Hospice Inc............................ pg. 13 Medford Dermatology........................ pg. 17 Medford Food Co-op......................... pg. 12 Medical Eye Center............................ pg. 3 & 19 Medicap Pharmacy............................ pg. 12

CrossFitters push their boundaries

PLUS

Organizing techniques

Help for fertility issues

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....and reach your next customer with Oregon Healthy Living! Oregon Retina Center........................ pg. 21 Retina Care Center............................. pg. 11 Rogue Valley Physicians...................... pg. 24 Rogue Valley Urology......................... pg. 17 Rosa Transformational Health............. pg. 19 Sherm’s Food 4 Less........................... pg. 2 Southern Oregon Foot & Ankle.......... pg. 23

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

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FITNESS

The CrossFit Community An intense workout of can-do attitude

Matt Hannum, the owner of Crossfit Corsair in Medford.

TEXT BY KEITH GILLOGLY • PHOTOS BY DAVID GIBB

rossFit gyms often have garage doors, which allow for more easily lugging equipment like kettlebells or barbells outside for a workout. They make for faster, easier egress when a whole class of athletes wants to charge into the day’s run — they’re also one of the features that make CrossFit gyms different, even unfamiliar and intimidating, at first. May 9, 2016 • Oregon Healthy Living 5

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FITNESS after pushing himself. Six years later, Williams is a CrossFit coach with Rogue Valley CrossFit in Medford.

CrossFit’s methodology

A class underway at CrossFit Corsair where athletes are warming up with a round of burpees.

When Kelly Williams approached his first CrossFit gym in Medford, he lingered outside the garage doors looking for an office entrance or just somewhere to get some information. Feeling out of place, he started back toward his car before finally making his way inside amid the clamor of stereo music and a workout in progress. Williams saw gym members performing inverted handstand pushups against the wall — I could never do that, he reasoned. During his first CrossFit workout, he surprised himself by just how many he could do

CrossFit has surged in popularity within the past decade — yet it can be fraught with misconceptions surrounding who should be doing CrossFit and how it’s actually done. CrossFit began gaining traction in the mid-2000s, says Matt Hannum, a trainer and owner of CrossFit Corsair in Medford. It boosted in popularity when the CrossFit Games, an international competition, premiered in 2007. Workouts focus on constantly varied, high intensity and functional movements that mimic everyday motions like jumping or picking up a weighted object, Hannum says. The result is a workout that is rigorous yet comprehensive in its combination of cardio-, strength- and endurancebuilding techniques. Workouts incorporate simple and universal exercises, such as pushups or box jumps or running, and focus on completing them in timed sets or within a timed or defined limit. A CrossFit routine could comprise five pull-ups, 10 pushups and 15 air squats as one set, and the goal would be to perform as many sets as you can in 12 minutes. Such a continuous workout gets intense, but Williams says that it isn’t intended to reduce you to muscular failure, where you’re unable physically to continue. Trainers teach breathing techniques and how to maintain a solid pace to avoid exhaustion within the first minutes. “It’s not necessarily about breaking you down as much as it is pushing your limits,” Hannum says.

Starting or switching to CrossFit

Most people begin CrossFit training because they want to see a change in themselves, Hannum says. That doesn’t mean they aspire to a Hulk-like physique. Rather, they want to be

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FITNESS

“You can do CrossFit. It doesn’t matter who you are.” — Kelly Williams

stronger overall. Some are tired of their regular workout routine or find that it’s not getting results, especially if they don’t push themselves hard enough on their own. Others know of CrossFit’s rigor and seek that challenge. Yet even novice gym goers opt for CrossFit, Williams says. At regular gyms, there is a learning curve to using machines and equipment properly, safely and effectively; it’s easy to feel outsmarted by the myriad moving parts and infinite settings of some overly complex exercise equipment. CrossFit workouts instead rely more on bodyweight exercises and simple tools like kettlebells and medicine balls. The “programming,” Williams says, for a safe, effective workout is already done for you, and workouts are highly structured. CrossFit gyms focus closely on the training process. Small groups of two or three new athletes work separately with trainers in order to get acclimated to the new workout style and technique. Williams recalls new members feeling surprised by the level of attention paid to proper movements and weight adjustments. Such formative attention helps to ensure safety, and athletes aren’t permitted to increase any exercise’s weight load or difficulty unless they demonstrate good form, Hannum says. While any sport carries injury risk — and Hannum admits CrossFit athletes often feel sore — coaching

A WORKOUT

APPLICABLE TO ALL Hannum quickly scoffs at the notion that you have to already be an elite athlete to start doing CrossFit. But Williams admits that he previously believed that CrossFit was mainly for Navy SEALs and college athletes. The misconception arises so readily, perhaps, because, after years of CrossFit, most participants look, well, in shape. “The most common CrossFit athlete is the person who’s the fittest they’ve ever been, and they’re 40 years old,” Williams says. “You can do CrossFit. It doesn’t matter who you are.”

CrossFit workouts are scaled and tailored to each person’s physical ability and body type. Those who are recovering from an injury or are overweight or not accustomed to cardio workouts, for example, will do the same workout as other athletes but with reduced weights or easier motions, Williams says. Beginners will typically use no added weight or much less weight during any sort of lift or thrust exercises. Such measures ensure that all participants receive an equally intense and effective workout regardless of fitness and experience level.

Kelly Williams, at left, coaching. Photos courtesy of Rogue Valley CrossFit in Medford.

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FITNESS

that instills proper technique from the start mitigates injuries. “I broke a bone in my body every single year I played high

school football,” Hannum says. “I’ve been doing CrossFit for years, and I haven’t gotten injured once.” Each gym is “tribal,” Hannum describes, even familial. He adds that building personal relationships amid trainers and other members helps make the gym session itself akin to a recess with friends, instead of a chore that is attended after a long, tiring workday. And what of newcomers feeling intimidated? “I think intimidation dissolves within the first five minutes you walk into a CrossFit gym,” Hannum says.

A CrossFit community at each gym

Hannum estimates that CrossFit is actually more popular with women than with men. Membership at his gym is comprised of equal parts men and women, he says. He believes CrossFit has been so popular with women because it gets results, and also because it introduces some women to

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FITNESS

Athletes work on their squat mobility at CrossFit Corsair, coached by Matt Hannum, center and below.

exercises more traditionally done by men, which can be empowering. CrossFit athletes use barbells and perform Olympic lifts. They climb ropes and do pull-ups. It’s an inspiring feeling, Williams says, to see athletes complete their first pull-up or achieve some other physical task they once believed to be impossible. “It is so empowering. It’s so healthy for a person to figure out what they’re capable of. It creates a level of purpose that you didn’t know could be exercise,” Williams says.

It’s common for members of the same CrossFit gym to head out on a camping trip together or maybe get together for a barbecue. They might play on rec sports teams with each other, Williams says. Members don’t just take classes together; they sweat, grunt and help motivate and drive each other through workouts, becoming more physically and mentally resolute together. As for competitive spirit, you compete more with yourself than anyone else, Hannum says.

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PAMPER

WORKOUT PREPAREDNESS:

What’s Your Bag? TEXT BY CINDY QUICK WILSON • ETSY PHOTOS BY DAVID GIBB

ometimes the smallest change to your fitness routine can make exercise more fun. For instance, take a look at that old carry-all bag you grab on the way out the door. Is it scruffy and worn out? Drab and boring? Pretty or practical, workout bags can be as interesting and different as the individuals who carry them.

Vera Bradley Yoga Sport Bag

Under Armour Adaptable Duffel Bag

Features a side zip pocket that’s perfect for shoes and adjustable side straps to hold a yoga mat. The exterior features a side mesh pocket, a front slip pocket and a long pocket on the back that features a magnetic closure, and the interior has five more mesh pockets.

This bag effortlessly folds and fits into the included carrying pouch so you can place it into storage when not in use. The large main compartment offers great space for workout gear and shoes, while the dual carrying handles provide carrying options. Available at the Club Northwest Pro Shop. Staffer Caleb Thomas loves the versatility of the bag.

$78.00

$34.99 10

Embroidered Tote This eco-friendly, roll-up tote is handmade by Barbara Jacquat of Ashland from recycled material from paragliders and a handle made from sustainable bamboo.. The material is durable, light-weight and washable. Jacquat adds embroidery to the finished pieces for a unique flair to each bag. Find them on Etsy at Offchutes.

$59.00

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PAMPER

Locally-Made Eco Tote Handmade by Deborah Groshong from Ashland, each bag is unique and one-ofa-kind. Constructed from 100 percent quilt shop-quality cotton and interfaced with duck canvas, this bag is extremely cute and durable. Totes can be found on Etsy from deborahstitches.

$45.00

Yoga Bag This yoga bag is fashioned from the fabric of a decommissioned paraglider wing. The bag is machine-washable and ultra-durable. It is spacious enough to accommodate both a yoga mat and towel. The velcro pocket can hold keys and sandals. Bags are handmade by Barbara Jacquat of Ashland. Find them on Etsy at Offchutes.

$49.00

Vera Bradley Ultimate Sport Bag This pretty bag features a large central compartment to hold all your gear, plus numerous other compartments and pockets to keep everything organized. Carry with the convenient handles or use the adjustable strap. The Paddington Jewel Box in Ashland is a Vera Bradley retailer.

$98.00 May 9, 2016 â&#x20AC;˘ Oregon Healthy Living 11

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PAMPER

REI Tech Beast 40L Gym Duffel Pockets! People love the variety of pockets on this durable bag sized for lockers or overhead bins, but with the storage capacity for lots of gear. There is a separate end compartment vented and seam-sealed with waterproof fabric, providing a great place to stash shoes or wet clothes. Exterior pockets have a spot for water bottles and keys and wallet. The bag also boasts an ergonomic design to make carrying it, even loaded, more comfortable.

$79.50

Handmade Versatile Tote This durable bag has three exterior and two interior pockets. The straps are made from sturdy webbing. Handmade by Deborah Groshong of Ashland from 100 percent cotton, the bag is also reversible. Find unique bags on Etsy from deborahstitches.

$45.00 12

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PAMPER

READERS TELL THEIR FITNESS BAG ESSENTIALS Most people keep some toiletries, clean clothes and headphones in their workout bags, but several readers gave us some ideas of extras they bring with them either for a practical purpose or for motivation and reward.

I have an I–love-you-Mommy letter from my 8-year-old-daughter, along with a heart-rate monitor, gloves, knee brace, measuring tape and two locks. Tasha Tlascala, Medford

I love my Stuffitts – cedar-filled, foot-shaped shoe inserts that absorb water and odors from rain-soaked running shoes. Suzanne Ray, Jacksonville

Gotta have my NeebooFit resistance bands, Versa Gripps, and Quest bars. Tiffany Baratta, Portland

I always carry my essential oils, especially peppermint. I put a drop in my hand and then my nose. It gives me energy. I also put some oil on the roof of my mouth. Amanda Valle, Grants Pass

My compression arm sleeves. Eric Ford, Medford

A workout journal, weight belt, Gold Bond Medicated Powder and antibacterial wipes. Lucie Rabin, Central Point

Compression socks and Gu Energy Gel. Lisa Kerrigan, Medford

My gym bag sometimes includes a dog treat—if my patient puppy has waited for me in the car in order to take his walk after my workout. Susan Roudebush

Almonds to munch on, floss and my favorite Jade yoga mat is always attached. Danielle Kauzlarich, Medford

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FOOD

Happy chickens of Willow-Witt Ranch

CRACKING the Code on Eggs TEXT BY SARAH LEMON • PHOTOS BY DAVE BALDWIN

elicate hues of pastel blue, green and pink set Suzanne Willow’s “rainbow eggs” apart. But the most eyecatching aspects await beneath these showy shells.

Inside are tall, firm yolks like bright-orange jewels, tightly surrounded by each white, says Willow. These features confirm the eggs’ origins from healthy hens, she says, and also their health benefit to humans. “They are the most complete protein we have available to us,” says Willow, citing eggs as rare repositories of all the essential amino acids. But “not all eggs are created equal,” says Dr. Angela Carlson of Bear Creek Naturopathic Clinic in Medford. Hens’ feed, living conditions and other industry practices make all the difference in eggs’ nutritional value, she says. The best-quality eggs, says Carlson, have higher levels of vitamins A, D and E, beta-carotene and omega-3 essential fatty acids. They’re also lower in fat and cholesterol, she adds. “If you’re eating a healthy egg, then you want the cholesterol.” Effectively banishing concerns about eggs’ cholesterol content, the latest Dietary Guidelines for Americans have no daily limit on cholesterol intake. Eggs, according to the 2015 DGA, are a low-cost, low-calorie yet nutrient-rich form of protein. The risk of contamination from salmonella is extremely low: about one in 20,000 eggs, according to the American Egg Board.

Health benefits abound, but labels still confuse consumers

Some customers are relieved to get the green light on eggs, says Willow. But more, she says, believed the formerly stringent stance has “got to be bunk.” “They really felt this was a wonderful food and so good for you,” says Willow. “They taste really good. Eggs taste different when they’re grown different places.” Alpine pastures 12 miles east of Ashland are home to Willow-Witt’s flocks. A tractor positions the hens’ shelter every day behind the ranch’s drove of pigs. As the pigs forage, the hens disperse the swine droppings, consuming larva, as well as grass seeds and insects in their path. “The hens literally are free-range,” says Willow. The term typically doesn’t mean much when affixed to egg cartons in grocery-store coolers. The poultry perhaps have space the size of an iPad, says Carlson, adding that “cage-free doesn’t really mean anything.” Both designations most often apply to chickens “packed in these big industrial farms,” she says. Even certified organic — the only label with government oversight — often goes hand-in-hand with chickens in crowded conditions, she adds. White and brown shells are determined by the bird’s breed.

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FOOD Adding to consumers’ confusion over egg labels are “vegetarian-fed” and “omega-3.” While the former likely is intended as reassurance that the hens consumed no animal byproducts, “it doesn’t make any sense at all,” says Carlson. “It’s a total mislabel. A natural chicken diet is not vegetarian.” Like Willow’s, healthy flocks feed on “critters and things,” says Carlson. “That’s how they get the omega-3s.” In an industrial setting, omega-3 poultry feed is supplemented with flaxseed or fish oil, she says. Yet chickens require some grain-based feed to lay well, says Willow. Certified organic, Willow-Witt’s feed contains neither soy nor corn. This measure quells customer concerns over genetically modified organisms — corn and soy are among the most common GMO crops — and also eliminates two common allergens from the hens’ diets and, likely, their eggs. Willow-Witt’s is an approach that Carlson favors. “We’ve just got way too much soy and corn,” she says, adding that “more and more people” experience allergies or sensitivities to eggs. “It’s hard to know where that reaction is coming from.” Carlson’s typical treatment for patients with suspected food allergies — about 50 percent of her practice — is to heal the gut and then to reintroduce higher quality versions of foods that could be culprits. “No. 1 is to go to a farmers market,” she says of sourcing superior eggs. At $8 per dozen, Willow-Witt eggs are in a class by themselves. Customers have no qualms over the price, says Willow, and likely will be just as eager to pay $10 later this year to offset rising feed costs. Only early birds to the Ashland farmers markets — Tuesdays at the Armory and Saturdays downtown — get Willow-Witt’s eggs. Thirty dozen have flown the coop by 9:30 a.m., says Willow. “We sell out every week.”

EGG TYPES

Conventional eggs are laid by hens living in cages with access to feed and water. Cages serve as nesting space and protect hens from the elements and predators. Free-range eggs are laid by hens that have access to outdoors in accordance with weather, environment or state laws. In addition to grains, foraged plants and insects may compose these hens’ diets. Cage-free eggs are laid by hens kept in barns or poultry houses. Sometimes called free-roaming, these hens have unlimited access to fresh food and water and also may forage if allowed outdoors. Cage-free can describe both barn-raised and free-range hens. Organic eggs are produced according to national U.S. Department of Agriculture organic standards for producing and handling crops, livestock and processed agricultural products. Hens’ feed contains ingredients grown without most conventional pesticides, fungicides, herbicides or commercial fertilizers. Enriched Colony is a production system that provides spaces for hens’ inherent behaviors, including nesting, perching, scratching and dust bathing. These systems are American Humane Certified. Source: www.incredibleegg.org

Food, Farms and Fun! Rogue Valley Farm to School and the Co-op have teamed up for Kids Summer Camps. A week long exploration of hands on farming and cooking, science investigations and more. Camp 1: June 13-17 Camp 2: July 18-22 Camp 3: Aug 8-12 For ages 7-9. Camp runs 9am-1pm daily. $175 Co-op Owners, $180 General Public. Sign up at ashlandfood.coop. Scholarships available for Jackson Care Connect members.

Ashland Food Co-op

237 N. First St. Ashland, OR • 541-482-2237 www.ashlandfood.coop May 9, 2016 • Oregon Healthy Living 15

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NATURAL

Too Much

Stuff

after

before

Is there a minimalist lifestyle hiding under all that clutter?

TEXT BY CINDY QUICK WILSON

such as Ashland author and presenter, Susanne Severeid, hile we may be vaguely aware that regain a sense of control over their environments. clutter somehow adds to our stress Severeid’s life changed dramatically when, after the loss of her husband, she was suddenly a widow and a single parent level, most of us have no idea faced with dismantling their family home, moving to another how much it affects our daily lives. Messy state and downsizing into a much smaller residence. “As a couple, my husband and I were very tidy and organized in workspaces can reduce productivity at the both our professional and personal lives,” she explains. “But office, while chaotic home environments can alone, something shifted and I found it very difficult to get rid contribute to low self-esteem, lethargy and of things in the same way I was able to before. I had to learn to create my own systems.” friction between co-inhabitants. Professional organizers say that a disorganized person Organizing is not one-size-fits-all Ricketts says it’s important to understand that not wastes an hour per day looking for misplaced everybody can use the same organizing formula. “Organizing things, and that we never use or even look at is not one-size-fits-all,” she says. “Just because you buy a how-to book and follow the steps, it doesn’t mean that plan 80 percent of what overfills our cupboards, will work for you.” Getting organized is a process, not just closets and shelves. We often feel overwhelmed, a matter of getting rid of stuff, she continues. “It’s all about decision-making and asking yourself questions like, ‘Why do I confused and guilty in the midst of clutter so have this? Do I love it? Do I need it? Do I use it? Do I feel good why do we have so much stuff? when I look at it?’” Experts say some fault lies with persuasive advertising that compels us to over-buy. More fault rests with being unable to get rid of stuff at the same rate we bring it into our homes. But as one professional organizer puts it, clutter is really about postponed decisions. Barbara Ricketts, the “Mess Doctor,” as she is known, has spent nearly two decades helping people

Ricketts says people often spend a lot of money on things they think they need to get organized. “Now they have even more stuff and they still don’t know where to start,” she points out. “What they don’t realize is that by the time they sort out and get rid of things, they may have all the room they need for what they have left and may not need to buy anything else.”

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NATURAL

Photos by Jenny Morin

before

after

“Not everybody is born with natural organizing a bility, but most everybody is trainable.” — Barbara Ricketts, professional organizer

How did I get all this stuff?

There are many reasons people struggle with disorganization notes Jenny Morin, professional organizer and “clutter counselor” in Grants Pass. She says lack of organization can be a challenge for both genders. “I help women, divorced or single men, stay-at-home dads and seniors. There is also what I call situational disorganization, where major life changes caused by divorce, caring for an aging parent or having a child move back into the home can cause chaos. Some people are cluttered because no one ever trained them when they were growing up, or maybe they have fallen out of the habit of keeping things neat.” Ricketts asks clients to consider the consequences of chaos by asking them how much their clutter may be costing. “And not just monetarily, such as buying multiples of things or

paying for a storage unit to keep stuff they never use,” she says. “What I want them to understand is that it’s costing them peace of mind and possible discord with spouses and other members of the family.”

Develop a plan of action

What is daunting to most people is that they don’t know where to begin, Ricketts says. “It helps if you can identify the space as to function, say a guest room or a craft room, then develop a plan. Start with just one drawer, one closet or one corner of the room. Sort everything into piles: what to keep, what to throw out, what to sell or give away. It even helps to set a time limit for yourself. Tell yourself you’ll work on this for an hour or two and then give yourself permission to quit.” Some things are easier than others to discard because we get attached to them, Morin acknowledges, even though we don’t

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NATURAL

before

after

Photos by Barbara Ricketts use them anymore. It may be something expensive or have sentimental value. “But you have to ask yourself whether it is worth taking up space in your home for the next 10 years,” she says. “Something small is not so important, but a large item, such as an unused treadmill or a piece of furniture, can take up a lot of room.” She says sometimes finding a good home for things helps us to let go, such as a charity, a church or a local cause we care about. “It comes down to five steps: plan, purge, sort, place and maintain.”

Keep up the good work

And after all that effort, maintaining is the key, Ricketts insists. “You have to maintain by equalizing,” she explains. “It should inspire a habit of more thoughtful buying that begins at the store, asking yourself, ‘Do I really need this?’ This goes for shoes, clothing, dishes, everything. When you’re considering buying that second or third pair of sandals, you have to decide which pair you’re going to eliminate from what you already have at home.” Otherwise, Ricketts says,

Below are tips from Jenny Morin’s “Making Organizing Fun” class and from her ebook, “Quick Organizing Tips.” Morin is a professional organizer in Grants Pass, www. efficientspacesco.com.

HOW TO

GET STARTED

1. Answer the question: Why do you want to be organized? Visualize the finished, organized room and the feeling you will have when you enter it. 2. Pick a day and time to start and commit to it. Treat this important appointment with yourself as if it is a doctor’s appointment. 3. Eliminate your obstacles and distractions: Phone off, door closed, make sure your calendar is clear. 4. Gather your tools and have them in the room with you. Examples: Two trash bags, marker, tape, boxes. 5. Make it as enjoyable as possible. Invite a friend and turn on some music. 6. Be ruthless, not reckless. 7. Make a decision on each item as you are holding it.

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NATURAL “Clutter can be like this annoying little voice that’s always saying, ‘You should be at home cleaning out the closet or organizing the kids’ room.’ It can be a contentious issue with spouses and kids who have different organizing styles.” Ricketts says there are advantages to hiring a professional organizer. “We are part organizer, part counselor,” she says. “Not everybody is born with natural organizing ability, but with a little support, most everybody is trainable.”

SAVING SPACE— HOW TO GET IT DONE

The organizing formula, SPACE, was made famous by well-known professional organizer, Julie Morganstern. It provides a practical framework to help you begin your mission to declutter. Sort: Sort and group items according to categories that are meaningful to you. Purge: Get rid of items in each category that are broken, useless, superseded or otherwise irrelevant. Morgenstern is a firm advocate of “if you haven’t used recently, ditch it.” Assign: Assign remaining items a permanent home, even moving some to another room if it’s a more practical location. Containerize: Organize items into storage containers. Don’t buy additional bins or baskets until you know for sure what you need. Having dedicated locations for things makes it easier to put everything away. Equalize: The most important step to maintaining your hard-won battle is to dedicate time daily or weekly to return things to their homes. Do this often enough that it can be done quickly. Revisit the clutterclearing process every six to 12 months to make sure that equalizing doesn’t take too long.

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HEALTH

Waiting

for Baby

Conception a conundrum for some couples TEXT BY KEITH GILLOGLY

hen couples decide to have a baby, they are anxious to conceive and bring a new life into their families. They don’t anticipate fertility issues. However, 15 percent of couples are diagnosed with infertility problems in the United States. Though either partner could experience fertility issues, couples shouldn’t lose hope. There are a range of medical resources and services across Oregon to help couples understand infertility and conceive their own baby. Dr. Julie King, a gynecologist and head of the Medford Women’s Clinic Fertility Program, recommends that healthy couples attempt conception for a year before seeking medical assistance. However, for prospective mothers over 35 years old, King says couples may want to reach out sooner, as there is reduced fertility and greater likelihood of miscarriage or chromosomal problems past that age.

History and mystery behind female infertility

Infertility in women is sometimes deemed unexplainable or multifactorial. Forty percent of cases involve women who don’t ovulate due to hormonal reasons, King says. Obesity can also complicate fertility, especially when it’s coupled with polycystic ovary syndrome, or PCOS, an endocrine system disorder affecting the ovaries and menstruation. Endometriosis, another relatively common issue affecting fertility, occurs when the tissue inside the uterus grows outside of the uterus and can cause menstrual pain. Tubal factor infertility, in which an egg can’t properly traverse the fallopian tube to the uterus, accounts for 20 percent of female infertilities, King says. While genetics and other gynecological issues can affect fertility, a woman’s history often indicates potential difficulties. “An irregular cycle, a painful cycle, a history of sexually transmitted diseases—those things can potentially cause an infertility issue or sub-fertility issue,” King says, adding that sub-fertility describes a woman with fertility issues but who isn’t incapable of having her own child. King advises that women with problematic histories undergo a preconception consultation and seek help earlier if having trouble conceiving.

Examinations for women

A fertility examination for women usually starts with verifying the number of eggs present, King says. An ultrasound may also be conducted to ensure structural normalcy. The thyroid hormone can interfere with ovulation and fertility, so that may be checked, and the fallopian tubes are examined to see if they’re open and functional. Insurance, however, will not always cover fertility exams — including both men’s and women’s — so make sure to discuss costs. For women, exams for related gynecological issues may be covered, but fertility tests may not be.

Tests for men

After a patient-history and physical exam, a semen analysis is the next step for men. “Don’t just get one; you want to get two,” says Dr. Jack Lewis, a urologist with Rogue Valley Urology. At least two analyses and usually more, are necessary in order to properly compare semen samples, he says. Men must be abstinent 48 hours before the test, and the sample needs to reach a lab within an hour, preferably within 30 minutes. In a container, sperm die off quickly, Lewis says. Analyses measure semen volume along with the number of sperm cells and the percentage that are motile, or actually moving, among other factors. Normally 40–60 percent are motile, Lewis says.

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HEALTH Fertility factors for men

In men, hormonal imbalances or structural problems with the testicles can cause infertility. Personal history and lifestyle influences can also play a role. Use of marijuana and other drugs can decrease sperm function, as can radiation exposure and chemotherapy drugs, Lewis says. Commonly, men who have used testosterone supplements and steroids will have fertility problems, because the additional testosterone shrinks and shuts down the testes. Also, because the testes are temperature sensitive, obesity and even too much time spent in hot tubs and saunas can negatively affect function. Men who have had hernia repairs can experience fertility issues caused by blockage from scarring in the vas deferens, which helps propel the sperm during ejaculation. While a common impediment for women, age shouldn’t be a fertility factor for men. “If you’re virile at a young age, you should be virile at an older age too,” Lewis says. While less common, some men do not produce sperm or have rare forms of infertility detectable with a physical exam. Doctors may recommend oral supplements, such as coenzyme Q10, to boost sperm motility or Clomid, to increase sperm count.

Strategies and solutions

King recommends using an ovulation kit so women know when they will be most fertile, and men know when they will be most effective. One common misconception, according to King, relates to prescription birth control. Women often think they need to stop taking the pill long before trying to conceive, so as to clear it from their systems. In fact, some women are more fertile in the first three to six months after quitting the pill, especially if they used it to help control endometriosis or PCOS. For women, doctors sometimes advise relatively inexpensive and lower risk medications such as Clomid and Femara to help spur or regulate ovulation. If still unsuccessful, artificial insemination procedures, such as intrauterine insemination (IUI), are sometimes the next step. IUI involves placing the sperm directly into the uterus at the same time the ovary has released an egg. Finally, so long as both partners can produce capable gametes, in vitro fertilization can be performed. The egg is fertilized outside of the body and then implanted in the uterus of the mother or into that of a surrogate mother.

INFERTILITY RESOURCES The anticipation of having a child is one of life’s greatest joys, and when couples can’t conceive, it can be crushing. “If they can’t have kids, it’s a huge emotional burden,” Lewis says. King says couples can even go through the stages of loss when having fertility issues and that a well-trained counselor is the best asset. RESOLVE: The National Infertility Association, www. resolve.org, is an organization that fosters infertility awareness, education and care services and hosts support groups around Oregon and many other states. Oregon is also home to several specialized, top fertility treatment centers, in addition to the Medford Women’s Clinic and Rogue Valley Urology. In Portland, Oregon Reproductive Medicine has a fertility center specializing in genomic medicine, safe surrogacy, and in vitro fertilization, among other areas. The Oregon Health and Science University and its Center for Women’s Health provides a range of fertility and reproductive endocrinology treatments, as well as sperm and egg donor options.

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MAY

EVENTS CALENDAR

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Simply 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.

WILDERNESS FIRST RESPONDER 8 A.M. TO 5 P.M. • COYOTE TRAILS SCHOOL OF NATURE, 2931 S. PACIFIC HWY., MEDFORD CONTACT INFO: office@coyotetrails.org or 541.772.1390 Learn to make critical medical and evacuation decisions in remote locations. Certification through WMI/ NOLS. Pre-registration required; Class is expected to fill quickly. For ages 16 and older. Fee: $750

JACKSONVILLE FOREST PARK MOREL HIKE 1 P.M. TO 4 P.M. • JACKSONVILLE LIBRARY, 340 EAST C ST., JACKSONVILLE CONTACT INFO: jeanine@kswild.org or 541.488.5789 Come seek out the elusive Morel mushroom during an interpretive hike along the trails of Jacksonville’s Forest Park. Bring plenty of water, comfortable walking shoes, warm layers and a snack. Carpool leaves from the Jacksonville Public Library parking lot at 1:00 p.m.

THE INTERCONNECTION BETWEEN HORMONES AND HEALTH 6 P.M. TO 8 P.M. • ASHLAND FOOD CO-OP, 300 PIONEER ST, ASHLAND CONTACT INFO: www.holistichealth-fitness.com or 541.941.8800 Hormones are the key components to achieving optimum health. David Fresilli, holistic health practitioner and the studio owner of Holistic Health & Fitness in Ashland, will offer a free lecture to discuss the role of hormones and how they affect the health and well-being of both the mind and body.

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EVENTS CALENDAR

ROGUE VALLEY GROWN COOKING SKILLS DEMO 4 P.M. TO 6 P.M. • MEDFORD FOOD CO-OP, 945 S. RIVERSIDE AVE., MEDFORD CONTACT INFO: www.medfordgoof.coop or 541.779.2667 Medford Food Co-op is hosting ACCESS Cooking Skills volunteer educators on the third Thursday of each month from May through October in 2016. Learn basic cooking skills and discover seasonal recipes using fresh, healthy, Rogue Valley Grown produce. Learn a new skill, taste a new recipe, and discover the abundance of our local food system.

LET’S PULL TOGETHER: COMMUNITY WEED PULL EVENT 9 A.M. TO 1 P.M. • TI’LOMIKH FALLS, ALONG THE ROGUE NEAR GOLD HILL, MEET AT ROGUE GOLD SPORTS PARK ON HWY. 234 CONTACT INFO: 541.414.9064 or www.rogueweeds.info Join us at the Ti’lomikh Falls Park and Rogue Gold Sports Park, 9 a.m. to 1 p.m. for a day of hands-on learning to discover which weeds are really menacing and how we can keep them from taking over this scenic cultural site. Volunteers are needed to help reduce noxious weeds and all volunteers will be treated to a picnic lunch and raffle after the morning event. This event is sponsored by the Jackson County Cooperative Weed Management Area.

MEDICINAL AND EDIBLE PLANT WALKS 3 P.M. TO 4 P.M. • NORTH MOUNTAIN PARK NATURE CENTER, 620 NORTH MOUNTAIN AVE., ASHLAND CONTACT INFO: Register online at www.ashland.or.us/register or 541.488.6606 Stroll through North Mountain Park to learn more about the abundance of edible and medicinal plants found in the gardens and on the ethnobotanical trail. Explore traditional ethnobotanical lore, as well as explore current trends and research regarding both native and cultivated plants found at North Mountain Park. Learn how to properly identify and sustainably harvest useful plants. For ages 12 through adult. Registration fee of $8. The instuctor is Erin Krenzer, an environmental educator who teaches herbal lore and gardening.

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