Page A-10
Illinois Valley News, Cave Junction, Ore. Wednesday, November 1, 2017
Wholesome Eating: by Laura Mancuso
Often, because of
my background as a health
educator, I am asked, “What
is the best diet to follow?”
My answer, based on personal
experience and years of
following the latest research is
to follow the DASH.
But instead of thinking of
it in terms of a diet, (diet can
be a four letter word to some)
think of it as a healthy eating
plan.
DASH (Dietary
Approaches to Stop
Hypertension) is endorsed
by the American Heart
Association, the American
College of Cardiology and
other health authorities.
A DASH-style eating
plan is low in saturated fat,
sugar and salt, and rich in
fruits and vegetables. (It’s
also rich in nutrients like
potassium, magnesium,
calcium and fiber.)
In 1997, a landmark
study, co-authored by Frank
Sacks, found that a DASH diet
could lower blood pressure
as well as some prescription
drugs. That news was a
bombshell, because high blood
pressure (hypertension) is
a major risk factor for heart
attacks and strokes.
One out of three adults
have high blood pressure,
and another one out of three
have pre-hypertension. Blood
pressure creeps up with age,
so your lifetime likelihood
of having hypertension is 90
percent.
Then, in 2005, came
another news flash: The
OmniHeart study reported that
two variations of the DASH
diet were even better than the
original:
• The higher-protein
variation replaced some of
DASH’s carbs with protein-
half from plant sources (like
beans, peas and nuts) and half
from animal foods (like fish,
lean poultry and low-fat dairy).
• The higher-healthy fat
variation was a Mediterranean-
style diet. It replaces some of
DASH’s carbs with healthy
fats like oils, salad dressing,
mayonnaise, nuts, fatty fish
and avocado. (the oils-like
canola, olive and soybean
–were polyunsaturated or
monounsaturated, no saturated
like coconut or palm.)
The two OmniHeart
diets beat the original DASH
diet because they were better
at lowering LDL (“bad”)
cholesterol and triglycerides
A hybrid of the two
OmniHeart diets was created
with a “wild card” that lets you
eat one extra serving of carbs,
protein or healthy fat each day.
(See the graph.) Compared to
what most people eat, it has:
• MORE fruits and
vegetables,
• LESS red meat, and
• LESS sugar and white
flour.
If you are not eager to
start counting servings of this
or that than here is a rule of
thumb for you: Fill half your
plate with fruits and vegetable,
shrink the unhealthy carbs,
replace fats (like butter) with
oils, and cut back on salt.
That’ll get you most of the
way there.
Oh, and by the way, if
you are trying to lose weight,
the DASH-style of eating can
help with that too. All you
need to do is cut 500 calories
worth of daily servings,
evenly, from this approach (see
the graph) to safely lose 1-2
pounds per week.
Nutrition Action
Healthletter, November 2017
WALL ...
Foundation.
To raise matching funds
for the grants, board members
worked hard conducting yard
sales and selling ice cream at
events, including Labor Day
Festivals.
Nearly 100 businesses
and individuals also
contributed toward the
project.
“We’re immensely
grateful to the foundations,
business owners and
community members for
their support,” Strayer said.
“I don’t think we could have
gone through another winter
with those severe leaks in the
roof.”
“The leaks were staining
the ceiling and asphalt from
the roof tiles was washing into
the gutters,” he said. “The old
roof was installed 20 years
ago but due to errors installing
insulation, parts of the roof
had to be removed down to
the rafters and rebuilt.”
The new roof was
completed in July.
“The plywood wasn’t as
bad as we originally thought,
so we used the remaining
funds to paint the building,”
Strayer continued. “The board
felt this was a good time to
do it. We hired a Grants Pass
contractor, and painting was
completed in about a week.
“We’re looking forward
to next year, and hoping the
smoke won’t be so bad, so we
have better visitor numbers,”
he concluded.
The museum’s main
building houses 50,000 items
and it’s the museum board’s
responsibility to insure their
protection.
The museum is currently
closed to the public for the
season, but will reopen the
first week in April.
Continued from A-1
The display will be
completed over the winter.
Strayer plans to have it ready
for the annual Heritage
Day program for Evergreen
Elementary students in March.
An additional new
exhibit of “Crystals and
Minerals” is also in the works.
The history center
recently completed a capital
campaign to replace the roof
of the main building.
The campaign began
last year when Strayer wrote
several grant applications.
Three foundations
awarded funds for the project
including $2,500 from the
Carpenter Foundation,
$7,000 from the Four Way
Foundation and $7,500 from
Cow Creek Umpqua Indian
Christmas Bazaar
i.v. senior center • 520 east River st.
Larry Bates, LPC
Accepting New Patients
Larry Bates, LPC is a Licensed
Professional Counselor working at
Siskiyou Community Health Center
in Cave Junction. He enjoys helping
people of all ages and believes he can
have a positive impact on their lives.
Before coming to Siskiyou Community
Health Center, Larry worked with
adolescents as a Behavioral Health
Clinician in a residential setting. He
believes in working collaboratively with
his patients, recognizing that they are
Call to schedule an appointment,
(541)592-4111.
Clinic Hours: M-F 8:00am - 5:00pm
the expert of their own life experience.
He then dovetails that with his expertise
to help increase the quality of life for his
patients. At Siskiyou Community Health
Center we provide personalized, patient-
centered care to help manage our
patients’ individual and family wellness
needs. We provide a medical home that
focuses on high quality primary and
preventive care services for the whole
family.
We welcome new patients and
accept most insurance plans including
Oregon Health Plan, Medicare and Medicaid.
For patients who have no insurance the clinic
provides a sliding fee scale for those that qualify.
Se habla español.
Friday & saturday
NOv. 10 & 11
9:00 A . M . to 4:00 p . M .
30 Booths • Bake sale
lunches cAn Be puRchAsed
Excavation
Cat Rental
Backhoe Rental
Dump Trucks
Road Construction
Demolition Work
Fill Dirt
CALL
Rock Deliveries
Crushed Shale
541-479-2424 Greenhouse Pads
Building Sites
Utility Work
NOW!
25647 Redwood Hwy, Cave Junction • 541.592.4111
www.siskiyouhealthcenter.com This institution is an equal opportunity provider and employer.
CCB#33187
