March 31. 2010
il!C fin rt kmh (Dbsem er
F a B living
W / R E B E K A H STAR
L u ck y fo r us P o rtla n d e rs ,
spring is finally here! As we w el­
come in the sunshine, we also
welcom e a new season of veg­
etables and fruits. Crisp aspara-
gus, delicious artichokes, juicy
straw berries- I’m getting hungry
just thinking about it! Loaded with
nutrients, fresh fruits and veggies
can give your body a boost, a
feeling ofrevitalization. We are all
lucky enough to live close to a
farm ers m arkets-T here are two in
the Lloyd Center area and another
on Interstate. They are loaded with
all of the fresh, in season foods
that we all love and need, so pay
a visit. Not only will you help the
local econom y, but they also carry
tresh, hard to rind produce and
you can deal directly with the
farm er to get any questions you
may have answered. As seen in
Runner’s Magazine, here are a few
items that are great for your health
and are now in season.
G reen G a rlic
A young,
m ild - ta s tin g
version of the
white globes,
green g a rlic
has
petite
bulbs and stem
like shoots that
contain ajoene,
a compound that may protect against
heart disease. How to Eat: Chop and
add to salads, or saute with other
veggies for the garlic flavor,
B aby G reens
Two cups of young Romaine, aru-
gula, and other greens pack 140 per-
cent of your Daily Value (DV) for
bone-building vitamin K. Greens also
contain phytonutrients that speed
recovery for athletes. How to Eat
Use in salads and sandwiches;
wilt slightly and top with grilled fish.
Now that sounds really good!
S tra w b e rrie s
,
One of my favorites! These red
H ealth W atch
Spruce up your diet with seasonal produce
berhes have only 45 calories per ance. Studies show that it also
cup, but supply 130 percent ot the helps people adapt to exercise at
DV for vitamin C, a potent antioxi­ high
a ltitu d e -
sk ie rs
and
d an t. T hey a lso c o n ta in the snow boarders-get your English
phytonutrient ellagic acid, which Peas! How to Eat: Microwave or
is known for its cancer fighting steam freshly shelled peas. Add raw
power. How to Eat: Add to cereal, to a salad, or use in a pasta dish
yogurt, or blend with avocados along with chicken or herbs.
and bananas in a smoothie.
A rtic h o k e s
A sp a ra g u s
One medium artichoke has only
Just one cup
60 calories, but contains over
o f steam ed a s - t
25 percent of you D V for fiber
paragus supplies
and vitamin C. Research sug­
_(_____
__
65
percent of your
gests that a vitamin C-rich diet
daily folate needs. If
m ay help a sth m a -su ffe re rs
you exercise regularly,
breathe easier. How to Eat: Steam
you often d o n ’t get
for about 30 minutes or until leaves
enough of this B vita­
fall off.
min, and low intake has
A S w eet Delight:
been shown to cause I
\
P in e a p p le
anemia and reduce
One cup of pine­
endurance. How to
apple contains more than
Eat: Add raw asparagus tips to sal- 1 (X) percent of your DV for
ads, or use in a veggie stir-fry. My the immune-boosting anti­
favorite is grilled withjust a hint of oxidant vitamin C- that’s
garlic flavor,
almost as much as a cup of
English Peas
oranges. It’s also an ex­
Sweet green peas provide 40 per- cellent source of brome­
cent of your DV for manganese, a lain, an enzyme that fights
mineral that’s crucial for our endur- inflammation, aids digestion,
215-4622.
Chronic Pain Support G roup— Meets the
first Wednesday at 4 p.m. to 5:30 p.m. and the
third Wednesday of each month, from 7 p.m.
to 8:30 p.m. For more information, call 503-
256-4000.
Powerful Tools For Caregivers — 6-week
educational series designed to help family
caregivers take care of themselves while
caring for relatives or friends with chronic
illness. Class size is limited, and registration
is required. Call 503-413-8018.
Cholesterol Profiles— Get the resources to
help you keep an eye on your cholesterol and
other indicators of heart health. Educational
material provided. For more information, call
503-261-6611.
Leg Alert Screening— Check for peripheral
arterial disease with this safe, simple screen­
ing using ankle and arm blood pressure. The
fee is $40. To schedule an appointment, call
503-251-6137.
Bereavement Support Groups— Free, safe
confidential group meetings for those who
have experienced the death of a loved one
offered on various nights and locations.
For inform ation and registration, call 503-
Smoke-Free Support Group— Meets Mon­
days, 7 p.m. to 8 p.m. For information, call 503-
256-4000.
Maternity Water W orkout— Helping new
Senior Fitness
Programs Offered
Page 9
moms regain muscle tone, strength, and flex­
ibility, all in the support and freedom o f the
water. Call 503-256-4000 for more informa­
tion.
Senior Aerobics — A low-impact workout
geared specifically toward seniors. Call 503-
449-0783 for current schedule.
and reduces swelling and pain from
bruises and sprains. How to Pick:
Pineapple is ripe when it smells sweet
and its top leaves can be easily
pulled off. Ripen and store the fruit
at room temperature. To Cut: Slice
off the top and bottom and cut the
prickly skin vertically, so that most
of the dark “eyes” are removed. Cut
away the fibrous center core before
eating.
Pineapple also is a great dessert
substitute. One cup of fresh pine­
apple is around 80 calories vs. 850
calories for a piece of pineapple
upside down cake. Can I compare
those two?
I hope that you are inspired
to add a dose of these deli­
cious foods into your diet.
And remember to visit a lo­
cal farmers market. Please
visit our Facebook Page: FaB
Living w/Rebekah Star. Post
your favorite in season side
dishes and information on lo­
cal Farmer’s Markets here in
Portland. Have a very healthy
and prosperous week and until
then- Live Fabulously!
nonmembers. Call 503-286-6816.
Red Cross Certification — The Oregon
Trail Chapter Red Cross now offers credits to
helps professionals maintain licensing or
certification. For a cumulative list, visit
pdxinfo.net.
Osteoporosis Screening — An ultrasound
bone density screening with personalized
education; fee $30. To schedule an appoint­
ment, call 503-261-6611.
Tenderfoot Care — Treat your feet with a
soak, nail trim, buffing and massage from a
licensed nurse at one of six clinics or at your
home. Call 503-251 -6303 for more informa­
tion.
Mind Body Health Class— Learn and prac­
tice techniques to help you improve your
mood, health and wellbeing, including effec­
tive ways to manage difficult emotions and
chronic stress or illness. Registration is $70
for Kaiser Permanente members and $95 for
Free Body Basics — This physician recom­
mended class is appropriate for all ages and
health conditions. Plan to attend this one-
session class and leam the simple guidelines
for safe exercises, including stretching. Call
503-256-4000to register.
THE
SPINACOLUMN
*
Studies consistently show that staying fit and keeping active
is essential to healthy aging. Portland Parks & Recreation’s
Senior Recreation programs offer a wide array o f age-
appropriate activities, from yoga and hiking to cycling and
swimming.
During Fitness Week, April 5through April 9, adults age
55 or older can purchase a special $5 fitness pass, valid for
any fitness class offered at PP&R com m unity centers or at
Loaves & Fishes sites.
All classes are taught by instructors with experience leading
classes for adults age 55 and older.
Call PP&R Senior Recreation at 503-823-4328 for de­
tails on locations and times.
Dr. Billy R. Rowers
An ongoing scries of questions and answers about Am ericas natural healing profession
Part 31. Treatment for Lower Back Injury
: My lower back has been
aching for months. But I’m
afraid of chiropractors, so I haven’t
seen a doctor. What should I do?
: Back pain is one of the
most common medical com­
plaints for people ages 45 to 65.
It’s also one o f the most com ­
mon reasons people miss work.
Fortunately, not many people
need back surgery because non-
invasive treatm ents help control
most back pain. If you have recur­
ring back pain that m akes it diffi­
cult or uncom fortable to com plete
your day-to-day activities, experts
suggest you see a doctor who
specializes in spine diseases and
injuries, and who works closely
with other specialties related to
the spine. A chiropractor will
first rule out any serious condi­
tions you might have, and then
work with you to determ ine the
best way to treat you pain.
flo w e rs ’ Chiropractic Office
2124N.E. Hancock Street, Portland Oregon97212
P hon e: (5 0 3 ) 2 8 7 -5 5 0 4