Oregon Healthy Living

YOUR PULSESRAISE

Brow styling techniquesDry brushing for radiant skin

Beans, lentils and chickpeas are potent nutritional

powerhouses

PLUS

OREGONHEALTHYLIVING.COM

JUNE 2016 | VOL. 9 — ISSUE 6

0606HE00A00.indd 1 5/25/2016 2:38:20 PM

2 Oregon Healthy Living • June 6, 2016

0606HE00A00.indd 2 5/25/2016 2:38:22 PM

June 6, 2016 • Oregon Healthy Living 3

Table of ContentsJUNE 2016 | VOLUME 9 — ISSUE 6

COVER STORY PAMPER

Brow Beauty:Trends & techniques in brow styling

Spa-cation:Whaleshead Beach Resort

FOOD

12

17

Play Ball!Burn calories and find camaraderie

FITNESS

14

Water Woes:How to stay hydrated

HEALTH

11

Dry Brushing:An exfoliation ritual from the ages

NATURAL

18

Utilizing Pulses:Going beyond beans

5

0606HE00A00.indd 3 5/25/2016 2:38:35 PM


On the cover

Deciding what to make for dinner is a daily challenge to combine taste, nutrition, affordability and simplicity of

effort in every dish. Utilizing pulses is a great way to check off all those boxes. Anytime you feel stumped for what to make, take advantage of Southern Oregon Media Group’s online Recipe Box: www.mailtribune.com/recipes. Check back next month

for recommendations on nondairy alternatives and stretching routines.

The bean bowl featured on the cover is the recipe of registered dietitian Cathy Miller of Medford. The dish was prepared and styled by Tessa DeLine, a local food blogger at feralkitchen.com. DeLine enjoys using fresh ingredients and experimenting with exotic dishes. (Find the bean bowl recipe on Page 6.)

The editor’s desk

EDITOR: Cheryl P. RoseADVERTISING DIRECTOR: Dena DeRoseDESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHERS: Tessa DeLineCONTRIBUTING WRITERS: Margaret Battistelli GardnerKeith GilloglySarah LemonCindy 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: [email protected]

Ashland Food Co-op .................. pg. 7Grins4Kidz ................................. pg. 15Holistic Health & Fitness .............. pg. 4Katzen Orthodontics ................... pg. 13Lovejoy Hospice Inc. ................... pg. 24Medford Dermatology ................ pg. 15Medford Food Co-op ................. pg. 9Medicap Pharmacy .................... pg. 9Oregon Retina Center ................ pg. 8Rogue Functional Wellness .......... pg. 3

Rosa Transformational Health...... pg. 19Sherm’s Food 4 Less ................... pg. 2Southern Oregon Foot & Ankle .. pg. 23Whaleshead Beach Resort .......... pg. 11

STAFF

[email protected]

YOUR PULSESRAISE

Brow styling techniquesDry brushing for radiant skin

Beans, lentils and chickpeas are potent nutritional

powerhouses

PLUS

OREGONHEALTHYLIVING.COM

JUNE 2016 | VOL. 9 — ISSUE 6

Join the list... ....and reach your next customer with Oregon Healthy Living!

To advertise contact Niche Marketing Specialist Athena Fliegel at 541.776.4385 or [email protected]

0606HE00A00.indd 4 5/25/2016 2:38:39 PM

FOOD

Panoply of PulsesTEXT BY SARAH LEMON • PHOTOS BY TESSA DELINE

A registered dietitian for 30 years, Cathy Miller

has long upheld the benefits of beans.


But a broader appreciation came at her husband’s behest after he saw the 2011 film “Forks Over Knives,” which advocates a plant-based diet for healthier humans and their planet. “That’s started me on this search for more recipes,” says Miller, outpatient diabetes educator at Providence Medford Medical Center. “I have had new zeal the past two or three years.”

2016 is the year to discover beans, peas, lentils and chickpeas

Creamy red lentil soup with garam masala. See recipe on Page 9.

0606HE00A00.indd 5 5/25/2016 2:38:42 PM


FOOD

BEAN BOWLRecipe courtesy of registered dietitian Cathy Miller.

Ingredients:1/2 cup any type of cooked bean1/2 cup of any type of cooked whole grainChopped cabbage, as desiredTomatoes, slices of avocado, sliced olives,

green onions, cilantro and/or artichoke hearts, as desired

1 to 2 tablespoons lime juiceSalsa or Yumm! sauce, to taste

Directions:In a bowl, combine the beans, grain and cabbage. Layer on the desired vegetables. Top with the lime juice, plus salsa or Yumm! sauce and enjoy. This recipe is inspired by the Oregon-based Café Yumm! franchise.

Yield: 1 serving

Nutrition experts worldwide are following suit. A global marketing effort kicked off with the United Nations’ declaration of 2016 as the International Year of Pulses. The campaign heightens awareness of the organization’s promise to feed a growing population.

Critical to international food security, pulses — dry beans, peas, lentils and chickpeas — are rich sources of protein that don’t require much water and very little to no soil enhancements. Growers in the United States and Canada recently launched Pulse Pledge (www.pulsepledge.com), where consumers can sign up to receive support, including recipes and cooking tips, for eating more pulses.

Miller and her family already were sold. They expanded their meatless-meal nights from one per week to three. Over the past two years, their cholesterol levels dropped, and Miller shed much of her aversion to “vegetarian” recipes. “You have a nice full feeling, but you don’t feel bloated,” she says. “I feel like I have the best of both worlds now.”

Around the world, studies confirm beans as a food that the longest-lived populations share in common. Containing

such substances as saponins, lignans and phytochemicals, beans may help to prevent certain types of cancer, says Miller, citing the American Institute for Cancer Research. And despite beans’ carbohydrate content, it’s a more complex, slow-release

type that doesn’t cause blood sugars to spike after mealtime, she adds. “I’ve known for a really

long time that they’re good for diabetics.” In a 2012 study published by the Archives of Internal medicine, diabetics

who ate 1 cup of beans per day had not only better blood sugars but lower blood pressure compared with those who obtained carbohydrates from whole grains, says Miller. This translates into lower risk of heart disease, she adds.

“Cleansing” with beans, lentils and their ilk is an approach of

natural-foods chef Jeff Hauptman, co-author of “The Cleanse Companion

Cookbook” with Ashland naturopathic physician Bonnie Nedrow. Touted for heart

health, diabetes management and easing symptoms of chronic disease, the diet helped

Hauptman to shed 50 pounds and normalized his blood sugar.

It’s a testament that speaks well of his private-chef business,

“It’s good to eat beans every day. The recipes are

endless.” — Chef Jeff Hauptman

0606HE00A00.indd 6 5/25/2016 2:38:43 PM


FOOD

Ashland Food Co-op237 N. First St. Ashland, OR 541-482-2237 www.ashlandfood.coop

Co-op Summer CampsJoin us for a week long collaboration with Rogue Valley Farm to School filled with hands on farming and cooking, science investigations and more. Camps are filling up, reserve your spot today!

Camp 1: June 13-17Camp 2: July 18-22Camp 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.

Jackson Care Connect members receive a 66% discount.

PULSES ARE POWERHOUSES OF NUTRITION

Beans are good sources of antioxidants, folate, copper, iron, magnesium, potassium and zinc. They also are high in soluble fiber, which absorbs water and forms a gel-like substance that lowers blood sugar and cholesterol. Consuming 1/2 to 1 1/2 cups of navy beans daily can lower cholesterol levels by 10 percent. Just 1/2 cup of cooked black beans has 7 grams of protein, 8 grams of fiber and 110 calories.

Lentils are the richest plant source of folate, an essential nutrient. Just 1/2 cup of cooked lentils provides about half the daily requirement. A cup of cooked lentils also delivers almost 18 grams of protein, 15 grams of fiber and only 230 calories, according to the U.S. Department of Agriculture Nutrient Database. If everyone ate lentils every day, 26,000 deaths from heart disease could be prevented, according to a study by Washington State University.

which offers clients meals that are strong on beans and whole grains. “It’s good to eat beans every day,” he says. “The recipes are endless.”

One of Hauptman’s favorites is lentils infused with ginger, coconut and lemongrass. Tiny, flat discs, lentils cook quickly and don’t require soaking ahead of time.

For the larger lexicon of legumes, the Ashland chef recommends soaking overnight, which starts to break down beans and improve their digestibility. Standard, stovetop cooking times vary from 45 minutes to an hour and 30 minutes, he adds. “From harvest to harvest, beans have different degrees of dryness.”

Purchasing dry beans, culinary and nutrition experts agree, is one of the best strategies for shoppers on a budget. A pound of dry beans is about one-third the price of many meats and, once cooked, roughly triples in quantity. Even canned beans can be an economical choice over meat and convenience foods, such as hummus, which comes at just a fraction of the price when prepared at home with chickpeas. “The hummus fad to me has just kind of worn out its welcome,” says Amy Spence, a culinary-arts instructor for Cascade High School.

Hungry for hummus alternatives, Spence conducted an entire February class on preparing chickpeas for Oregon Health Management Services in Grants Pass. Participants got a hands-on look at the versatility of chickpeas as a pizza topping, chicken-salad substitute and oven-fried snack that Spence likens to fried popcorn shrimp. “I just wanted people to rediscover the chickpea.”

0606HE00A00.indd 7 5/25/2016 2:38:44 PM

FOOD


ROASTED PARMESAN CHICKPEASRecipe courtesy of culinary-arts instructor Amy Spence. Ingredients:15-ounce can chickpeas, drained and rinsed1/2 cup all-purpose flour2 large eggs, lightly beaten1 cup panko breadcrumbs1/2 cup grated Parmesan cheese (freshly grated, shredded or powdered)1 teaspoon cumin1 teaspoon oregano1/2 teaspoon pepper1/4 teaspoon cayennePinch salt, optional and to taste

Directions:Preheat oven to 400 F. Line a baking sheet with parchment or spray with cooking spray. Drain and rinse chickpeas in a colander over the sink; set aside. Add flour to a medium bowl; set aside. In a large bowl, beat the eggs; set aside. In a separate large bowl, add the panko breadcrumbs, Parmesan, cumin, oregano, pepper, cayenne, optional salt, and stir to combine; set aside. Add the chickpeas to the flour and toss with your hands to coat well. Using your hands, transfer floured chickpeas to eggs and toss with hands to coat well. Using your hands, transfer chickpeas to breadcrumb mixture and toss with hands to coat well. Place on prepared baking sheet in single layer. Bake in preheated oven for about 15 to 16 minutes or until lightly golden brown. Start watching closely after 10 minutes, so the undersides don’t become overly browned or burn. Serve with ranch dip, if desired.

Yield: 3 1/2 cups

0606HE00A00.indd 8 5/25/2016 2:38:47 PM


FOOD

CREAMY RED LENTIL SOUP WITH GARAM MASALARecipe courtesy of Rogue Valley food blogger Tessa DeLine.

Ingredients:1/2 cup split red lentils 2 cups vegetable stock (more if needed)1/2 cup carrots, diced1/2 cup onion, diced1/2 cup celery, diced1/2 cup red bell pepper, diced3 ounces tomato paste (half of a small can)1 teaspoon garlic paste2 teaspoons garam masala spice (or to taste)Seasoning salt to tasteGarnish with thinly shredded carrots and chopped parsley

Directions:Begin by picking over and rinsing red lentils. Toss lentils and remaining ingredients except for the seasoning salt or garnishes into a pot with a tightfitting lid. Cook on low, stirring occasionally for about 30-40 minutes or until the lentils are tender. Taste the soup and add seasoning salt to taste. Using an immersion blender, blend soup until creamy. Ladle into bowls and garnish with thinly shredded carrots and chopped parsley.

Yield: 2-3 servings.

0606HE00A00.indd 9 5/25/2016 2:38:50 PM


FOOD

GREEK CHICKPEA SALADRecipe courtesy of Rogue Valley food blogger Tessa DeLine.

Ingredients1 – 15 ounce can chickpeas, drained and rinsed1/2 cup cucumber, chopped1/2 cup tomatoes, chopped1/4 cup red onion, chopped1/4 cup parsley, chopped1/4 cup Kalamata olives, sliced3-4 tablespoons of olive oilJuice of 1 lemon1/2 teaspoon of garlic paste 1/2 teaspoon of salt 1/4 teaspoon of black pepper 1/4-1/2 teaspoon rosemary, finely minced Feta cheese (optional)

Directions:In a medium sized bowl, toss together chickpeas, cucumber, tomato, red onion, parsley and olives. In a separate bowl, whisk together the olive oil, lemon juice, garlic paste, salt, pepper and rosemary. Taste the dressing and correct seasonings, though note that fresh rosemary can easily overpower a dish. Add the dressing to the chickpea mixture. Mix lightly. Top with optional feta cheese.

Yield: Approximately 3 cups

0606HE00A00.indd 10 5/25/2016 2:38:52 PM


FOOD

With a panoply of pulses waiting to be discovered in 2016, start with these recipes. Find 250 more in Southern Oregon Media Group’s online Recipe Box. Go to www.mailtribune.com/recipes.

MORE ONLINE

0606HE00A00.indd 11 5/25/2016 2:38:55 PM


PAMPER

TEXT BY MARGARET BATTISTELLI GARDNER

Eyebrows frame the face and set the stage for the rest of your look. How they are groomed can act like an

instant eyelift — or a droopy disaster. And not just for women. Though they usually are looking more for some basic manscaping and taming of the unibrow than specific styling, men are paying more attention to their brows, as well.

Whether it is Cara Delevingne’s bold brows, Beyonce’s high arch, or J Lo’s smoldering look, women are inspired by the bold and the beautiful, and they often use celebrity style to form their own.

“I try to remind my clients that while celebrities can provide great inspiration for beauty trends, a good salon will help customize your brow to your specific face shape,” says Candy Egalite, Benefit brow expert at Benefit Brow Bar at

Macy’s in Medford. “Trends come and go, however, a well-groomed eyebrow is definitely a movement that is here to stay.”

Today’s trending brow style is fuller, with a more defined shape. “It’s all about the natural, feathered brow,” Egalite says. “Women are embracing the natural state of their brows and just trying to enhance what they already have. The fuller-figured brow is definitely in this summer.”

Jenni Short, aesthetician at Medford Waxing, says that no matter what look you want, it’s important to communicate openly with you brow stylist. It’s no longer cool to just step into the back room at the busy nail salon for a quick hot-wax zip. “When talking to brow stylists, you always want to make sure they are on the same page as you,” Short explains. “Show them exactly how much you would like off and how defined you would like the brows to be. Thin to you could mean something completely different to your stylist.”

Waxing, sugaring, threadingWomen are starting to consider brow styling in much the

same way as hair styling. With techniques such as “brow mapping” to find your perfect shape to filling, tinting and

Take a BrowAnd shape it! Whether you pluck, wax, thread or bedazzle, eyebrows can make or break your look

0606HE00A00.indd 12 5/25/2016 2:39:00 PM


PAMPER

FIND THE PERFECT BROW SHAPE FOR YOUR FACEBenefit Brow Bar uses a signature technique called Brow Mapping to help clients chose the shape that’s right for them. To do it at home, Egalite explains:

Step 1: Line up an eyebrow pencil or brush with the dimple of the nose, going straight up until it meets the brow. This is where your brow should begin. It helps create a slimming effect on the nose and balances the eyes.

Step 2: Hold the brush at the outside corner of your nose and angle it until the handle passes the center pupil and the tip of the brush touches the highest portion of your eyebrow. This is your ideal arch.

Step 3: Keep the base of the brush at the outside corner of the nose and angle the brush tip over once more until it lines up with the outer corner of the eye. This is where your brow should end. Finding that perfect end helps to ensure proper proportion to the face shape.

Step 4: Once the points are identified, connect each point with the wax. “It’s the hairs that fall above and below those lines that just don’t belong,” Egalite says.

highlighting — and even occasionally a little bling — brows today are getting the royal treatment.

Waxing is still the No. 1 hair-removal service for brows. Soft wax is Short’s preferred product for eyebrows, since it makes it easier to shape the brow and create a more defined look. But she recommends hard wax for those with sensitive skin. Sugaring, a waxing technique that uses natural ingredients like honey or sugar, also is gentler on skin.

Finally, threading is becoming a more popular service — especially for those who are sensitive to wax. In this technique, the aesthetician twists a doubled length of cotton or polyester thread, and then rolls it over areas of unwanted hair, removing hairs at the follicle level. Unlike tweezing, where single hairs are pulled out one at a time, threading can remove short lines of hair all at once. The result can be more precise than waxing, but it also tends to be more painful.

Choosing your stylistLike a good haircut or coloring, good brow styling starts with a good stylist.

Short advises to first make sure the stylist is licensed and working in a clean environment. Avoid salons that use the same applicator stick throughout your whole service, she advises, as “their wax pot is likely to be breeding with bacteria.”

“These days, places like Google, Yelp, and even Facebook are a great way to look up reviews and get started on your search for a good stylist,” she says. “Also, a good stylist usually asks what you are trying to achieve before waxing the brows. Cleaning up and shaping up are two different things, so make sure you are both on the same page.”

Checking with friends for references is also a good idea, Egalite adds.

SKIMPY BROWSAccording to Short, too much tweezing or waxing can lead to difficulty in growing out brows to meet the current trend. To help, she recommends a topical product designed specifically to enhance eyelash growth. For a more natural approach, apply coconut oil or castor oil to brows nightly. Salons also are starting to offer eyebrow extensions.

0606HE00A00.indd 13 5/25/2016 2:39:01 PM

FITNESS

From tots to seniors, softball enhances fitness,

coordination and social skillsTEXT BY CINDY QUICK WILSON

At U.S. Cellular Community Park, warm summer breezes carry the cheers of local softball players. According to Medford Parks and Recreation, as many as 3,500 men, women and children enjoy a little exercise and a lot of fun as teams take their places on the field.

At both the competitive and recreational levels, players of all ages gain a variety of healthful benefits from this popular year-round sport.

According to Rich Rosenthal, Medford Parks and Recreation assistant director and part-time recreational player, U.S. Cellular Community Park hosts the largest year-round adult sports leagues in the region, including men’s, women’s, co-ed and youth softball tournaments. “Softball can be a lifelong activity,” says Rosenthal. “It keeps people active, engaged and outdoors from grade school well into their golden years.”

Exercise made easy“It’s a whole lot more fun to get outdoors to exercise and

recreate when you’re among friends, and I also think it’s a gateway to a healthier lifestyle,” Rosenthal continues. “While it may not burn the most calories compared to other activities, it greatly influences the mindset of people when they realize that, hey, this is fun! Maybe the next thing they do together

as a group is something that requires a little more exertion like volleyball or basketball, or they start working out together.”

The physical elements of the game require a variety of skills that include running, throwing, swinging and fielding using explosive body movements. The upper body, especially arm and shoulder muscles, plays a significant role in swinging and throwing motions, while the power required for batting and running comes from the core muscles and legs. Balance, coordination and flexibility play an important part in bending, twisting and reaching. Overall, the average player burns around 300 calories per hour of play, depending on the competitive level of the game.

Medford resident Quinnan Picton began playing softball 17 years ago when the company she worked for sponsored a recreational co-ed team. “I’ve always been an athlete and

A Pitch for Better

Health


0606HE00A00.indd 14 5/25/2016 2:39:05 PM


FITNESS

a competitive junkie, but I also love the social aspect of softball,” she says. “Being on a team is tons of fun. Also, having a standing date with nine friends for the season is something I look forward to every summer.”

Softball has been a lifelong interest for Randy Schmelzer, who has played for 37 years. He now runs tournaments and coordinates Medford evening leagues for seniors. “Sports are a great way to stay fit and have fun,” he says. “I like the new friendships that come along with it each year. Our players start at age 45. We have some guys in their 60s who still play, so there is a wide-range of experience on each team.”

Fit to be triedIn softball, speed, strength, agility and power are assets.

Coaches say that in terms of fitness, what a player does before

and after a game will almost always determine how they do on the field. “There are some specific exercises I do for batting when I go to the gym, but mostly I work on my core strength and balance,” explains Schmelzer. “Just playing softball improves your balance and strength as you swing the bat or throw the ball, which is especially helpful as we get older because we become more susceptible to falling. Staying active helps maintain bone density so you’re less likely to break bones. Batting and catching the ball also increases hand/eye coordination and that can improve our quality of life.”

Among his senior teammates, Schmelzer says preparation for the season is an individual pursuit. “Some people go to the gym, others walk for exercise. It varies in how people maintain their own level of fitness. I do caution people who are new at it that they want to warm up well and not overdo it the first

Over 400 softball teams participate in league play each year at U.S. Cellular Community Park. Photo by Jim Craven provided

by Medford Parks and Recreation Department.

0606HE00A00.indd 15 5/25/2016 2:39:12 PM


PLAY BALL!For more information on how you can join

a local softball league, contact:

Medford Parks & Recreation Adult Softball Information:http://playmedford.awssports.com/ssp/softball

Senior Softball:Randy Schmelzer, league coordinator

Contact: [email protected]

FITNESS

few times out. You don’t want to take a chance on an injury or a pulled muscle. That can be painful, so it’s better just to take it easy until you get in a little better shape.”

While Picton doesn’t do conditioning specifically for softball, she does do CrossFit training several days a week, runs the occasional 5K and plays volleyball, all of which improve her softball performance. “CrossFit combines a wide-range of movements that build the explosive muscles needed to accelerate around the bases, chase down grounders and fly balls,” she says. “It also builds work capacity, giving me more than enough stamina to play hard all the way through the seventh inning.”

A lifetime of healthful benefits

Many longtime players see recreational softball as a lifelong sport. According to the Mayo Clinic, softball also has long-term health benefits that include a reduced chance of

developing osteoporosis and breast cancer later in life. For young players, studies conclude that students who play

softball are more likely to do better in school and graduate, as opposed to those who don’t play sports. “Recreational

softball teaches youngsters that they can be active for life and have fun with it,” Picton says. “It

also teaches them about teamwork and good sportsmanship: How to win, lose

and compete with grace. They can learn to play hard and still have

fun, no matter the outcome.” Schmelzer notes, “Getting

older doesn’t mean having to stay at home. It’s a great way to enjoy camaraderie and build a network of friends in your age range.” He emphasizes that anyone thinking about signing up need not feel they have to bring a lot of experience or

high level of skill to join the team. “Other players are very

welcoming and encouraging to their teammates. If you want

to have fun, improve your health and meet new friends, softball is a

great way to do it.”

Adult Slow-Pitch Softball League action at U.S. Cellular Community Park. Photo by Jim Craven provided by Medford Parks and Recreation Department

0606HE00A00.indd 16 5/25/2016 2:39:14 PM


PAMPER

Spa-cation Gets 5 Stars AT WHALESHEAD BEACH RESORT

Quality, style and comfort overlooking the beautiful

Oregon Coast

BY CINDY QUICK WILSON

Some say you can’t improve on nature, and that may be true of the spectacular views from Whaleshead Beach Resort near

Brookings, perched on a hilltop overlooking the Pacific Ocean. When you combine this glorious scenery with the accommodations of a 5-star resort, you have the best of all worlds. Whether you’re cozy inside a beautifully furnished cabin, enjoying the excellent cuisine in the outdoor ocean view dining area or enjoying a world-class spa treatment, Whaleshead is a delicious slice of the good life.

“The new owner’s vision has been to create a 5-star environment,” explains CEO Gio Bonanno. “In just over a year, we have incorporated many improvements to the restaurant and added new cabins on the hilltop overlooking the ocean.” But Bonanno is most excited about the addition of the professionally designed spa. “The setting is perfect, with the ocean on one side and lush green forests on the other. It will be small and intimate, so our clients will receive individualized attention.”

Also new are varying levels of vacation spa packages. For a monthly fee, guests can stay at Whaleshead Beach Resort for eight nights a year. The membership includes vouchers for the restaurant and spa treatments. “We are not a big chain,” Bonanno says, “so we are able to customize packages for individual preferences, or guests can book individual stays and spa services separately.”

Whaleshead Beach Resort can be found on major online booking sites. “That has greatly expanded our presence, so now we’re attracting guests from all over the world, including Europe, Japan and China,” Bonanno says.

Whaleshead is committed to showcasing what Oregon has to offer. “We will be featuring local products like artisan cheeses from Rogue Creamery and Oregon wines, plus live music several nights a week,” Bonnaro said. “It’s a nice mini-vacation for people who come to the coast in the summer or for a fun little break in the winter.”

Whaleshead Beach Resort19921 Whaleshead Road,

Brookings541.469.7446

www.whalesheadresort.com

The Spa at Whaleshead541.661.4828

0606HE00A00.indd 17 5/25/2016 2:39:17 PM


NATURAL

Give Toxins the BRUSH OFFDry brushing stimulates

the body and creates lovelier skin

TEXT BY MARGARET BATTISTELLI GARDNER

You brush your teeth; you brush your hair. But have you ever thought about brushing your skin? Many beauty

experts believe it does a body good, both inside and out.

Human skin is a complex tapestry of nerves, glands and cell layers that, when healthy, serves as a buffer to protect our bodies from extreme temperatures and harsh, potentially toxic, chemicals. It also produces antibacterial substances to protect from infection and enables our bodies to produce vitamin D. Because densely packed nerve cells act as messengers to the brain, skin also is a crucial part of our interaction with the outside world — and our first line of defense against it.

However, if skin is overrun with toxins or burdened with dead cells, it can’t efficiently eliminate waste from the body.

Enter dry brushing, which not only sloughs off those suffocating dead cells, but also encourages essential detox. “Dry brushing is a wonderful therapy for the overall health of the skin and body,” says Rosie Dunaway, wellness assistant manager and licensed esthetician at Ashland Food Co-op. “There is evidence of this practice for thousands of years. Cherokee Indians used corncobs to invigorate and preserve the skin’s beauty. In Japan, loofahs were used to brush the skin before traditional baths. Greek athletes would use a specialized, spoon-like scraper to increase circulation and deeply cleanse the skin of dirt and oils.”

Dunaway adds that because dry brushing supports detoxification by stimulating the circulatory and lymphatic systems, it can “diminish the appearance of cellulite, improve digestion, and keep the skin supple.”

Dry brushing advocates say it softens hard-fat deposits below the skin while distributing fat more evenly. “Brushing also helps reduce cellulite by removing toxins that may break down connective tissue,” says Tamara Ann Miller, founder of Organic Elements Spa in Medford and OnlineEsthetician.com. She stresses that lymphatic congestion is a major factor leading to inflammation and disease, and calls dry brushing a “powerful detoxification aid.”

“Your lymphatic system is the system responsible for eliminating cellular waste products. Hundreds of miles of lymphatic tubules allow waste to be collected from your tissues and transported to your blood for elimination, a process referred to as lymphatic drainage,” she explains. “When your lymphatic system is not working properly, waste and toxins can build up and make you sick.”

According to Miller, dry brushing also removes dead skin cells, improving the skins’s appearance and clearing clogged pores; increases circulation, which encourages the elimination of metabolic waste; reduces muscle tension; and may also aid digestion and kidney function. It can even calm the mind, she adds. “Many compare it to a light, whole-body massage,” she says

Other advocates claim dry brushing aids in weight loss, as well.

Like many nontraditional therapies, dry brushing has its detractors and skeptics — mainly in the

0606HE00A00.indd 18 5/25/2016 2:39:20 PM


NATURAL

BRUSHING TECHNIQUEIdeally, dry brushing should be performed in the morning and again in the evening for best results. Before bathing, start at the soles of the feet and sweep upwards toward the heart, where blood is cleansed and oxygenated before recirculating back into the body. “Don’t forget to focus on the inner thighs, inner arms and any areas where there is stagnation and cellulite,” Dunaway says. “These areas are where the lymph is concentrated and filtered, and are essential to our bodies’ ability to detox and heal.”

Use a firm pressure with overlapping strokes, but be gentle enough not to damage delicate tissue. The stimulation of brushing also brings blood to the skin, where much of the body’s natural detox process happens, and supports cleansing. “It should feel invigorating and wonderful,” she adds.

What not to doWhile you should, brush the entire body, it’s best to avoid the face (unless you have a special brush designed for delicate skin), genitals or any areas with irritations or abrasions (including varicose veins). Also, avoid “scrubbing” the skin. “Not having the correct pressure can cause skin irritation,” Miller says. “You don’t want to scrub the skin, but brush toward the heart. The pressure should be firm, but not painful. Your skin should be pink after a session, not red or irritated. You can brush for as long or as little as you like. An average dry brushing session may last between two and 20 minutes.

The right toolLook for a brush with bristles made from natural materials. They should feel stiff, but not overly so. Ideally, choose a brush with a long handle so you can reach your entire back and other hard-to-reach spots.

mainstream medical community. Most argue that the skin is not as big a factor in detoxification as dry-brush supporters claim, and that its effects on cellulite are negligible, if not nonexistent. They also refute claims that it has any beneficial benefits beyond exfoliation.

But even if exfoliation is the only benefit, dry brushing can at least add a little touch of luxury to your skincare routine. Dunaway suggests trying the dry brushing routine

twice a day for at least a month. “Though dry brushing may seem like a new phenomenon, it is an ancient practice that has spanned thousands of years and a myriad of cultures,” Dunaway says. “As more people are seeking vibrant health, glowing skin, and balance in their digestive systems, dry brushing is regaining popularity. Once people try it, they are amazed at how their health has improved and how wonderful their skin feels.”

0606HE00A00.indd 19 5/25/2016 2:39:20 PM

HEALTH

Hydrate for HealthAre you drinking enough water?

TEXT BY KEITH GILLOGLY

In our bodies, water flushes out toxins and transports nutrients to cells. It creates moist environments for our eyes, ears and joints and helps regulate body temperature and digestion. Though the importance of water intake can’t be overstated, simply staying

hydrated can seem challenging, as can knowing exactly how much water you need daily. Factors such as climate, temperature and exercise are influential, but the key is consistently drinking enough water for a healthy lifestyle.

How many cups make a recipe for health?

The National Academy of Medicine advises 15 cups, or 125 fluid ounces, of clear liquids a day for healthy adult males and 11 cups, or 91 fluid ounces, for females, says Emily Rydbom, a certified nutritionist with Stone Medical in Ashland. She recommends drinking water in small but frequent servings throughout the day. Given different body chemistries, not everyone has the same hydration needs, however, and Jessica Babbitt Hulcy, a family nurse practitioner with Ventana Wellness in Medford, advises following the American Heart Association guidelines to monitor urine output to measure hydration. The guidelines recommend urinating every two to four hours and state that urine should be clear. This recommendation is applicable to both adults and children and holds true even while

exercising, she says. “If you’re taking a four-hour hike, you should stop at least one time in your hike to urinate. If not, then you’re not keeping yourself hydrated,” Hulcy says.

While exercising, Hulcy stresses drinking water before, during and after a workout. The more you sweat, the more water you’ll need. Steady hydration will also be easier on the heart, Hulcy says. Low hydration results in lower blood volume and reduced cardiac output, meaning the heart must work harder to pump blood. Not urinating, or darker, more odorous urine could indicate dehydration, as could dry mouth, increased fatigue, headaches and, in more extreme cases, confusion and dizziness, Hulcy says. “If you wait until you’re thirsty, you’re already dehydrated,” she adds.

Thirst can sometimes trigger the sensation of hunger, Rydbom says, because water gets used during the digestion process, which then necessitates more water.


0606HE00A00.indd 20 5/25/2016 2:39:22 PM

HEALTH

ELECTROLYTE ESSENTIALS

Sports beverages like Gatorade or Powerade tout their ability to replenish not only fluids but electrolytes. Electrolytes include magnesium, sodium, potassium and chloride, Rydbom says, that are depleted through sweat. Low electrolyte levels can lead to muscle cramping, but that is typically a concern only during longer and high-temperature workouts. A healthy adult with a balanced diet will usually consume enough electrolytes to run for 60 minutes, drinking only water instead of a sports drink or other electrolyte beverage, Rydbom says. Sugary beverages will still hydrate, Hulcy adds, but they can be hard on your stomach if you’re dehydrated.

Sports beverages often carry large sugar and calorie loads, so eat your electrolytes instead or choose a low-calorie, electrolyte-rich beverage like coconut water. Bananas and avocados are replete with potassium, while dark chocolate and pumpkin seeds have high levels of magnesium. Sodium is abundant, even overabundant, in many diets, and tomatoes, lettuce, celery and rye bread all contain chloride.

Eat your waterBy consuming several servings of fruits and vegetables a day, we can fulfill 20

percent of our water intake through food, Rydbom says. She recommends a goal of 4–5 cups of raw vegetables and 2–3 servings of fruit daily. While some foods, like watermelon, clearly contain lots of water, so do dark leafy greens, Rydbom says. Water is mainly stored in the body in muscles and cells. Some nutrients, like Omega-3 fatty acids, can actually improve the body’s ability to retain water, she says.

Caffeine intake also influences hydration. A cola with caffeine and even a tea or coffee would be better than nothing if you need to hydrate, Hulcy says. Coffee increases urination frequency, however, and Rydbom suggests drinking 16 ounces of water for every eight ounces of coffee. While excessive caffeine intake (more than 500 milligrams a day) can contribute to dehydration and cause jitters, headaches and insomnia, limited amounts of daily caffeine won’t affect your hydration status as once believed, Rydbom adds.

Beware drinking distractionsEven with winter’s cooler temperatures, hydration remains important. Water

is just as necessary when the weather isn’t warm and sticky. Skin is less hydrated when we’re inside heated homes and buildings, Hulcy says, and since the Rogue Valley isn’t a particularly humid area, wind and the lack of humidity can contribute to less-hydrated bodies.

Also, the typical go-go-go lifestyle detracts from hydration. “We get too busy to stop and drink,” Rydbom says, referring to how we get so caught up in work, travel or daily activities that we suppress our bodies’ signaling and even forget when we’ve last had a glass of water. “Around 60 percent of our total body weight is water. If you’re only taking in 20 percent of your needs throughout the day, think about how deficient you are.”

“We get too busy to listen, stop and drink.”

— Emily Rydbom, Certified Nutritionist


0606HE00A00.indd 21 5/25/2016 2:39:26 PM

JUNEEVENTS CALENDAR

CREATING OPTIMUM HEALTH THROUGH THE CONSCIOUS AND SUBCONSCIOUS MIND 6 P.M. TO 7:30 P.M. • NATURAL GROCERS, 1990 N PACIFIC HWY., MEDFORDCONTACT INFO: [email protected] or 541.941.8800This discussion will reveal how the conscious mind influences the subconscious mind, which then manifests those conditions within the body. Learn to create optimum conditions for lasting health and wellness.

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

Simply email [email protected] 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.

GET LISTED!

6TH ANNUAL EAGLE POINT CYCLING CHALLENGE5:30 P.M. TO 6:30 P.M.• HARNISH WAYSIDE PARK, JUNCTION OF HWY. 62 AND SOUTH ROYAL AVE., EAGLE POINTCONTACT INFO: [email protected] or CALL: 541.604.8522The ride includes new routes for 2016 and a post-ride celebration. All routes follow quiet country roads. The 100K route climbs 3,700 feet to the base of Mt. McLoughlin and then winds back down to the Rogue Valley. 100K ride starts at 7:30 a.m., 50K ride starts at 9:30 a.m., 30K ride starts at 10:30 a.m., 10K ride starts at 8:30 a.m. Registration opens at 7 a.m. the day of the ride or register online. Follow the link at www.siskiyouvelo.org/eagle-point-cycling-challenge-2016.

PRESERVING FRUIT – JAMS, PRESERVES, FREEZING AND DEHYDRATING9 A.M. TO 4 P.M.• SOUTHERN OREGON RESEARCH & EXTENSION CENTERAUDITORIUM, 569 HANLEY ROAD, CENTRAL POINTCONTACT INFO: [email protected] class will begin with a brief discussion on food safety and the preserving equipment. There will be demonstrations of making pie filling, fruit juice, dehydrated fruit slices and fruit leather. Participants will make a jar of low-sugar jam to take home. Class limited to 25. Cost is $30. Register at http://extension.oregonstate.edu/sorec.

9TH

11TH

11TH

NATIVE AMERICAN HERITAGE CELEBRATION11 A.M. TO 5 P.M. • EAGLE POINT MUSEUM, 202 N. ROYAL, EAGLE POINTCONTACT INFO: 541.826.4166 or [email protected] Guardians of the Eagle Point Museum are hosting a Native American Heritage Celebration to dedicate their new display case featuring Cow Creek Umpqua Tribe artifacts that will be on loan from the tribe. There will be drumming, dancing and a blessing ceremony. Food vendors will be available and there will be raffle prize drawings.


11TH

0606HE00A00.indd 22 5/25/2016 2:39:43 PM

JUNEEVENTS CALENDAR

CONCERTS IN THE PARK6:30 P.M. EVERY TUESDAY DURING THE SUMMER• RIVERSIDE PARK, 304 E PARK ST., GRANTS PASSCONTACT INFO: 541.476.7717A free summer concert season sponsored by Grants Pass and Josephine County etc Chamber of Commerce. The shows feature some of the best bands around Oregon.

ROGUE VALLEY GROWERS & CRAFTERS MARKET8:30 A.M. TO 1:30 P.M. • MEDFORD COMMONS, E. 5TH ST. AND N. BARTLETT ST., MEDFORDCONTACT INFO: www.rvgrowersmarket.comWeekly open-air market with local vendors selling produce, plants, flowers, unique artisan foods and crafts. The Ashland Saturday Market is held on Oak St. in downtown Ashland from 8:30 a.m. to 1 p.m.

SOUTHERN OREGON LAVENDER FESTIVALSEE WEBSITE FOR HOURS OF OPPERATION AT ALL LOCATIONS • 4 LAVENDER FARMS AND OSU DEMONSTRATION GARDEN ON THE SOUTHERN OREGON LAVENDER TRAILCONTACT INFO: www.southernoregonlavendertrail.com or 541.702.2250With a riot of color and the scent of freshly harvested lavender, each farm puts their best products into the spotlight with food, drinks, crafts and distilling demonstrations.

24THBACKPACKING BASICS FOR WOMEN6:30 P.M. TO 8 P.M. • REI, NORTHGATE MARKETPLACE, 85 ROSSANLEY DR., MEDFORDCONTACT INFO: 541.732.1938 or WWW.REI.COM/EVENTS/An overview of planning, preparation and gear, specifically focused on backpacking for women. Learn how to choose a pack, select proper clothing and footwear. Find out what makes women’s specific gear different, and learn about considerations for your comfort and security on the trail.

EVERYTUESDAY

EVERYSATURDAY


21ST

0606HE00A00.indd 23 5/25/2016 2:40:04 PM

0606HE00A00.indd 24 5/25/2016 2:40:07 PM

Documents

Oregon Healthy Living