Remember the low-fat craze of the 90s? While fat has had a bad rap in the past, new research shows not all dietary fat is unhealthy.

Good vs. Bad Fats

Bad fats increase your risk for heart disease and negatively affect your cholesterol, while healthy fats protect your brain and heart.

Instead of adopting a no-fat diet, focus on swapping unhealthy fats for healthy ones.

All fats are high in calories, so the key is choosing healthy fats and practicing moderation. The most recent Dietary Guidelines for Americans from the US Department of Health and Human Services recommend the following:

  • Replace saturated fats with healthier monounsaturated and polyunsaturated fats.
  • Limit saturated fats to less than 10 percent of calories a day.
  • Avoid trans fats, also known as partially hydrogenated oils, formed through an industrial process that adds hydrogen to vegetable oil to give foods a longer shelf life.

Eat These Foods

Eat more polyunsaturated and monounsaturated fats. These can have a positive impact on your heart health and include Omega-3 fatty acids. They are found in plant and seafood sources.

Examples:

  • Fish (salmon, trout, and tuna)
  • Nuts
  • Seeds
  • Avocados
  • Oils (canola, olive oil, soybean)

Proceed With Caution

Eat saturated fats in moderation. Too many saturated fats raise your total cholesterol and bad (LDL) cholesterol levels. Saturated fats are typically found in animal products.

Examples:

  • Red meat
  • Full-fat dairy (milk, ice cream, cheese)
  • Processed meats
  • Lard
  • Fast food
  • Avoid these foods

The US Food and Drug Administration plans to ban trans fats, but current regulations allow food with small amounts of trans fats to be labeled “trans fat free.” Check the ingredient list on packaged foods and skip anything with partially hydrogenated oils.

Examples:

  • Biscuits
  • Margarine
  • Frozen pizza
  • Coffee creamer
  • Packaged pies
  • Fried fast food
  • Doughnuts
  • Microwave popcorn

First Friday in Camas is coming today with a focus on “Small Town Summer Fun” with the fun beginning at 5 pm in downtown Camas on 4th Avenue. The festivities end at 8 pm.

Due to the heat, several of the outdoor games and crafts are moving indoors.  

Downtown shops, restaurants, galleries, and the Liberty Theatre will have their air conditioning to keep things nice and cool. Stop by Journey at 304 NE Birch for games, crafts, and your activity list for the evening.

First Friday Activities

  • Play the “Guess the Missing Word” game in downtown businesses & earn tickets to win great summer prizes!
  • Outdoor fun & games including duckie race, marble grab, cornhole, ring toss, and more with prizes (*most will be brought inside Journey due to the heat)
  • Woo-hoo! 3 Ribbon Cuttings and Grand Opening Celebrations for Salon 904 at 5pm, 904 NE 2nd; Camas Beauty Bar at 5:15pm, 210 NE 4th; and Salud! Wine Bar-Event-Center-Wine Storage at 5:30pm, 224 NE 3rdAvenue. All are invited.
  • Free kids’ painting sponsored by The Paint Roller Mobile Paint Party
  • Make a paper boat and see if it floats!
Friday

Artist working on 4th Avenue in downtown Camas.

To learn more, visit www.downtowncamas.com

With the current heat wave, it’s important to take care of your skin while you’re out and about.

Skin cancer is the most common form of cancer in the United States, affecting an estimated one in five Americans. The good news is that your chances of getting cancer are reduced by taking preventive action.

The two most common types of skin cancer — basal cell and squamous cell carcinomas — are highly curable, but prevention is still your best option because treatment can be costly and leave scars. Melanoma, the third most common skin cancer, is more dangerous especially if not caught early.

Protect Your Skin From the Sun

The ultraviolet portion of sunlight is an invisible form of radiation that can damage your skin in as little as 15 minutes. Exposure to the sun’s UV rays appears to be the most important environmental factor involved with developing cancer.

Two Main Types of UV Rays — UVA and UVB

Both contribute to skin damage, including cancer, premature aging/wrinkling, cataracts and suppression of the immune system. UV rays reach you on cloudy and hazy days, too. UV rays also reflect off surfaces like water, cement, sand, and snow.

Even UV rays from artificial sources of light, like tanning beds, can cause cancer and should be avoided. If you first used a tanning bed before age 35, your risk of melanoma increases by 75 percent*.

Do Skin Care Checks on Yourself and Look for the ABCDs

Asymmetry — Common moles are round and symmetrical.

Border irregularity — Cancers have uneven borders.

Color changes — Watch for varied shades of brown, tan, or black.

Diameter increases — Look for spots larger than a pencil eraser.

Visit Skincare.org to learn more about ABCDs and to view photos of types of skin cancer.

*Data from the Skin Care Cancer Foundation

Presented by Marc Davis, DC & Christina Alvira, DC

In a world of rising health care costs, back pain can be an expensive problem.  It is the second most common cause of physician visits and hospitalizations.  Patients spend over $100 billion annually treating back pain.  Diagnostic tests, medications and surgeries account for much of the expenditure.  Plus, back pain is often a chronic condition requiring long-term care – and long-term expense.

But back pain doesn’t have to break the bank.  A review of 26 studies published in the European Spine Journal confirms what patients of Dr. Davis and Dr. Christina have known for years – that chiropractic is a cost-effective therapy for back pain.  Dr. Davis and Dr. Christina run the numbers on the different approaches to back pain and explain why the more economical option is also the best for your health.

What Is Chiropractic?

Hippocrates wrote that “the natural healing force within each one of us is the greatest force in getting well.”  Chiropractic is a revolutionary approach to wellness that focuses on tapping into the body’s ability to heal itself without drugs.

Chiropractors focus on correcting dysfunctional areas in the spine called vertebral subluxations.  These misalignments of the vertebrae (spinal bones) are quite common and can cause musculoskeletal pain.  Using gentle maneuvers called chiropractic adjustments, Dr. Davis and Dr. Christina correct vertebral subluxations, relieving pain and often improving range of motion in affected areas.

In addition to musculoskeletal pain, chiropractic adjustments can ease a variety of conditions related to the nervous system.  The core of the nervous system is the spinal cord.  If the vertebrae that surround the spinal cord are out of alignment, diverse symptoms may result – from digestive complaints to allergies and asthma to infant colic.

Dr. Davis and Dr. Christina also advise patients regarding other lifestyle changes to support optimal wellness, including nutrition, exercise, stress-reduction and ergonomics.  These components of well-being strengthen overall health and, in turn, the ability to fend off disease and recover quickly from injury.

Lower Cost of Care

Think that chiropractic care comes with an elite price tag?  Not so.  In fact, chiropractic is often considerably more affordable than other avenues of care.

A two-year study followed patients with back pain and tracked their health care costs through insurance claims.  The cost of chiropractic care was a whopping 60 percent lower per case than other types of specialty care for back pain.  (J Manipulative Physiol Ther 2009;32:734-9).

Another similar study looked at insurance claims for a group of patients who had equivalent coverage and copays for both medical doctors and doctors of chiropractic.  Patients who sought care for low back pain had nearly 40 percent lower cost per episode of care from chiropractors compared with medical doctors (J Manipulative Physiol Ther 2010;33:640-3).

Woman having chiropractic back adjustment — a healing treatment.

Fewer Procedures, Less Recurrence

Why does chiropractic care cost less on average than conventional medical care?  One major difference is in the number of costly procedures medical doctors often perform.

A research review of 33 studies of primary medical care for back pain reveals some disturbing trends.  Medical doctors prescribed opioids – a highly addictive class of painkillers – for back pain at levels above clinical guidelines.  They also exceeded guidelines for X-ray use (Br J Gen Pract 2008;58:790-7).

Other studies show an excessive use of other expensive imaging procedures, such as computed tomography (CT) and magnetic resonance imaging (MRI) among medical patients with back pain.

On the other hand, patients who turn to chiropractic care for their back pain spend significantly less money on unnecessary procedures and surgeries (J Manipulative Physiol Ther 2005:28:564-9).

Furthermore, back pain patients have fewer recurrences of disability when they rely on chiropractic.  Researchers reviewed a year’s worth of data on 894 patients who filed workers’ compensation claims for on-the-job back injuries.  The claimants who received care from a chiropractor were less likely to endure later disability, compared with those treated by a medical doctor or a physical therapist (JOEM 2011;Epub).

In other words, choosing chiropractic care for back pain makes financial sense in to ways: it saves up-front costs and it reduces lost workdays.

Better Wellness Means More Savings

The chiropractic approach is unique in its focus on maintaining wellness with sound preventive care.  This comprehensive approach includes chiropractic adjustments, nutrition counseling, exercise advice and stress management.  By achieving better health through the chiropractic lifestyle, patients are often pleasantly surprised to find that their overall health care costs decline.

A particularly telling large-scale analysis included four years of health insurance claim data for more than 700,000 individuals who had chiropractic coverage as part of their plan plus 1 million who had no chiropractic benefit.  The plan members with chiropractic coverage spent on average 12 percent less on total health care annually (Arch Intern Med 2004;164:1985-92).

With savings like these, it is not surprising that those with a low to moderate income are likely to have more chiropractic visits (J Altern Complement Med 2010;16:995-1001).

Proven Effective

Any wise consumer knows that cheaper is not always better – something that doesn’t work is often more expensive in the long run.  But you won’t get a “lemon” when you choose chiropractic care.  Study after study shows that chiropractic is effective (Ann Intern Med 2007;147:492-504).

In fact, chiropractic often yields superior results to conventional medicine.  When scientists surveyed 2,780 back pain patients who had seen medical doctors or doctors of chiropractic, their patients reported more reduction of pain, less disability and greater satisfaction with their care (J Manipulative Physiol Ther 2005;28:555-53).

Chiropractic also diminishes the need for costly pain medication, which carries risks of adverse effects and is only minimally effective.  On the other hand, in a survey of over 2,000 adults, 61 percent of those using chiropractic care reported that it had been “very helpful” in relieving back pain, while only 27 percent of conventional medicine patients said the same of their treatment (Spine 2003;28:292-7).

Take the Next Step

Now that you know about the affordable and effective alternative to conventional medical care, don’t let the sagging economy keep you from reaching optimal health.  Call our office today to schedule a chiropractic evaluation.  Your body – and your wallet – will thank you.

Optimal Health University™ is a professional service of PreventiCare Publishing®. The information and recommendations are appropriate in most instances. They are not, however, a substitute for consultation with a health-care provider such as Dr. Davis. Copyright, 2017.

Dr. Marc Davis and Dr. Christina Alvira adjust patients at Davis Family Chiropractic & Massage, a thriving wellness-oriented office located next to Fred Meyer in Fisher’s Landing. For FREE monthly tips and community events like us on Facebook or become a member of our website www.davisfamilychiro.com. To schedule a time to meet with Dr. Davis or Dr Christina, or to get information about having him speak at your club, church group or workplace, call (360) 823-2225. Mention “LacamasMagazine” and “Free Scan” to get your Computerized Back and Neck Scan (regularly $95) for FREE (limited time offer).

Dr. Marc Davis & Dr Christina Alvira

To learn more, visit www.davisfamilychiro.com

(360) 823-2225

Grove Field, WA — As part of the upcoming Camas Days festivities, the Camas Washougal Aviation Association (CWAA) is hosting two fun events — a Steak Feed Fundraiser this Saturday, and an Open House/Public Plane Ride on Sunday.

“The  Sunday Open House is for our Aviation Association that is based at Grove Field,” said Terah Brice,  CWAA Treasurer and Social Committee Chair. “The funds go towards several scholarship offerings ranging from Aviation Education, Summer Camp financial aid for the week long, the youth camp that we put on every July and also funding for local future pilots to help cover costs of obtaining their private pilots license from our field. So it can cover fuel, airplane rentals, ground schooling or help pay for their flight instructor.”

Costs are $25 per ride.

CWAA member pilots are volunteering their time and planes to give the public a look into what general aviation is really all about, as well as to open up our invitation for people to join and be active with the organization, said Brice.

“Or to give them an opportunity to look into pursuing education or flight training,” she said. “We will be selling rode tickets from 10-2:30pm but often have pilots in the air until after 6pm. We are hoping for a food truck or will have popcorn, hotdogs, chips and water available.”

The annual CWAA events are a fun part of the Camas Days celebration.

Aviation

CWAA pilot gets ready to depart Grove Field.

CWAA Steak Feed

The Steak feed will be held Saturday, July 22 from 5-9 pm costs $20 at the door (gate) and it’s right on the airfield at 632 NE 267th in Camas. CWAA tosses tents up and visitors may eat alongside the runway. There will be raffle baskets donated by downtown shops and restaurants, which will include anything from gift certificates to trinkets to large items. The time is 5-9pm for that. Guests can mingle and have one-on-one talks with pilots if they are interested in pursuing aviation or are simply curious.

@cwaagrovefield

To learn more, visit www.cwaagrovefield.org/home

 

This slideshow requires JavaScript.

 

There are few events happening this week that will be quite fun.

Camas Farmer’s Market | Wednesday, July 12 3-7 pm

There’s something new to eat or enjoy each week at the Camas Farmer’s Market. Try some new cuisine, buy some fresh produce, or just relax on a nice summer day. The market is located in downtown Camas, on 4th Avenue, in front of the Camas Public Library. Come enjoy the fun!

Battle Ground Harvest Days | Friday, July 14 @ 6:30 and Saturday, July 14 @ 10 am

The hometown celebration begins with the carnival and annual Harvest Nights Car Cruise, featuring more than 400 classic and custom cars, for a Friday night gathering. Staging begins at 4:30 p.m., with cruising beginning at 6:30 p.m., plus a burn out pit from 7 to 10 p.m. Participating cars should be vintage, from 1978 or older.

Saturday kicks off with the Grand Parade at 10 a.m. followed by a beer and wine garden, carnival rides, skateboard and BMX competition, a GeoCoin challenge, a kickball tournament and the annual talent show at 1 p.m. This year’s concert headliner will be Josh Gracin, an American country music singer and “American Idol” contestant. He will perform at 7:30 p.m.

To learn more, visit battlegroundchamber.org

Harvest

Camas July First Friday | July 7 5-8 pm

July’s First Friday is a fun celebration of dogs! July 7th, 5-8pm. Doggie talent show with prizes and new this year, a parade sponsored by Miss Nola’s Cafe with a Mardi Gras theme in honor of the Barkus Parade at Mardi Gras! How fun! There will be Cajun Zydeco music as well by The Mudbugs from 5:30-7:30pm compliments of Miss Nola’s!

Vendors, kids’ crafts with a mardi gras dog theme, a dog breed guessing activity in participating businesses, and more! There will also be a dog and owner look-alike contest! Bring your favorite pooch (leashes required) and make a fun night of it! Parade and music sponsored by Miss Nola’s Cafe and talent and look alike contests sponsored by Naturally Healthy Pet in Downtown Camas.

There will also be a live demonstration at the Attic Gallery to kick off the First Annual Local Artists Invitational Exhibit. Visit www.atticgallery.com

Miss Nola’s will be giving out free hush puppies! Perfect themed treat!

The Doggie Talent Show & Dog & Owner Look Alike Contest will be at 6pm and the Camas Barkus Parade will be at 7pm. There will be judging of best costumes in the parade with prizes for “Most Original”, “Cutest”, and “Most Mardi Gras Inspired”. For the Talent Contest, the judging will be for “Most Clever”, “Most difficult”, and “Cutest” Talents. Sign up when you get to First Friday at the DCA table, up to 15 minutes before each event. The contests, parade, crafts and other fun will be between 4th and 5th on Cedar Street. No cost to enter.

To learn more, visit www.downtowncamas.com

Events

Camas First Friday in July has a dog theme.

Camas Car Show | July 8 4-8:30 pm

Come stroll the beautiful streets of historic Downtown Camas and enjoy the many classic and custom cars and trucks that fill the town. Old favorites and new discoveries in this 12th annual event. Always an exceptionally fun time! This is a great event for any car enthusiast.

This event will be held on Saturday, July 8th, 2017 from 4-8:30pm.

Admission is FREE to spectators.

Awards will include Best in Show, People’s Choice and Sponsors’ Picks. Best in Show award will be presented by Camas Mayor Scott Higgins and Best in Show car will be featured on next year’s Camas Car Show poster and promotions! Goodie bags to first 100 cars and dash plaques to first 200 cars.

Raffles, live music by Bluez Cruizer, dance by the Virtuosity Performing Arts Studio at 6pm and other family friendly entertainment including face painting and balloon art!

Glory Days will be at the show with Camas Car Show T-shirts this year!4th and Birch

Kids’ Coloring Contest! Color a cool car pic for a chance to win fun prizes–three age categories: 3-6 years, 7-10, and 11-14. Winners will be announced right before car awards. Every child that participates receives a free hot wheels car :)!

Food will include Getta GyroTruly Scrumptious pie and pastries, My Dad’s Kettle Korn, Oriental Kitchen, Tequila Mexican Grill and more.

Our Car Show benefits the Camas Washougal Treasure House Food Bank. Bring two cans of food, get a free raffle ticket, and help those in need!

Camas Little League All-Stars | July 8 @ 1 pm

The Camas LL 11/12 All-Star Baseball team competes with Fort Vancouver in Game 2 of their District 4 Tournament, at David Douglas Park in Vancouver. The game begins at 1 pm.

The boys beat Cascade 13-3 in four innings during Game 1 on July 6.

Baseball

Camas Little League’s All-Star post-season is in full swing as they compete with other District 4 Little League teams. The 9/10 baseball team won their first game, 12-2, earlier this week. The 10/11 team won their first game against Cascade, 6-3, on Wednesday night, at Evergreen LL. Aaron Geigenmiller started for the 10/11 team, and threw under 50 pitches in four innings.

10/11 All-Star Baseball | Thursday, June 29 @ 5:30 pm

Competition begins at 5:30 at Evergreen Little League against Evergreen. This will be Game #2 for the boys. The address is 10910 NE 172nd Ave, Brush Prairie, WA 98606. If the boys win tonight they will compete on Saturday.

All-Star

10-11 All-Star pitcher Aaron Geigenmiller started in Game 1 vs. Cascade on June 28, 2017. He threw under 50 pitches in four innings.

11/12 All-Star Softball | Thursday, June 29 @ 6:00 pm

Competition begins at 6 pm tonight at Columbia Little League. The girls are 1-1 in post-season so this is a must-win. The address is 900 N Garrison Rd, Vancouver, WA 98664.

9/10 All-Star Baseball | Friday, June 30 @ 5:30 pm

The 9/10 team competes in Game #2 at Evergreen Little League. They are 1-0 in this All-Star tournament. The team is coached by Josh Pike. The address is 10910 NE 172nd Ave, Brush Prairie, WA 98606.

11/12 All-Star Baseball | Thursday, July 6 @ 5:30 pm

The 11/12 team will begin their post-season competition next week at Columbia Little League. The team is coached by Casey Taylor. This team has the potential to compete in the famous Little League World Series in Williamsport, PA. They need to win Districts, State, and Regional competitions to get there.

The address is 900 N Garrison Rd, Vancouver, WA 98664.

To learn more, visit www.camasll.com

 

All-Star

KJ Thiemann safely slides into home.

Oaks Park Wild Wednesdays with Z100 | June 21 – August 30

Every Wednesday June 21 through August 30th is “Wild Wednesdays” with Z100 at Oaks Park!

Click on the coupon below, and print or load it onto your phone. Bring the coupon to Oaks Park and get a Deluxe Ride Bracelet, Roller Skating & a bottled water for only $14!!

To learn more, visit: http://oakspark.com

Events

Wild Wednesdays at Oaks Park.

Camas Farmer’s Market This Wednesday | June 28 3 pm – 7 pm

Come see what new vendors and farmers are bringing to the Camas Farmer’s Market this week!  Come to sample some great foods, and shop at some great vendor booths. It’s a great idea for dinner. The market occurs every Wednesday through September.

The market has a variety of local produce, plants, and food. Located at 4th Avenue in front of the Library, in downtown Camas. From 3 pm – 7 pm.

To learn more, visit camasfarmersmarket.org

Events

Les Schwab St. Paul Rodeo | June 30-July 4

Join Les Schwab Tire Centers at the 82nd annual St. Paul Rodeo, June 30-July 4, 2017! Over the course of a few days, thousands converge on the small town of St. Paul to watch the biggest names in pro rodeo compete for their share of nearly $500,000 in cash prizes! With specialty acts, colorful commentary, a carnival, the Tack Room Saloon, Wild West Art Show, and a July 4th parade, the St. Paul Rodeo offers wild-west fun for everyone!

To learn more, visit http://www.stpaulrodeo.com/

 

Festival of Balloons | June 23-25, 5:45 am Launch

The fun-filled Festival of Balloons in Tigard begins Friday, June 23rd and lasts through Sunday.  The hot air balloons are definitely the featured attraction of the festival, but there’s more to see and do. Get down to Cook Park early each morning to experience the spectacular hot air balloons as they launch (weather permitting) and dot the morning sky. Spend the afternoon shopping at the craft and business vendor booths. Don’t miss the Festival of Cars presented by Landmark Ford Lincoln on Sunday. Of course, it wouldn’t be the festival of balloons without the ever impressive Night Glow presented by Walmart on Friday and Saturday nights; the Rogue Beer Garden, live music on the Main Stage presented by Grocery Outlet- King City; Funtastic carnival fun center, cotton candy, and a whole lot more!

To learn more, or to buy tickets, visit http://www.tigardballoon.org/#day-one

Strawberry Short Course Festival | June 24, 10 am-2 pm

This is a free all-ages community event on the Gresham Campus with short courses on fun topics, booths from local organizations, entertainment, and kids’ activities. Free strawberry shortcake cupcakes will be served!

Z100 will be DJing all day! FREE Planetarium shows, BINGO, FREE Cosmetology services, Penny’s Puppet Show’s and much more!

There are interesting topics available for everyone!

Classes are free! Take a look at the course schedule, plan ahead and register online early to reserve your spot! With more than 30 booths–there’s something for everyone!

To learn more, visit https://www.mhcc.edu/Strawberry-Short-Course-Offerings/

Gresham Campus
26000 S.E. Stark St.
Gresham, Oregon 97030

Events

Lung Love Cancer 5K Run/Walk | June 24, 9 am

Move with purpose! Help raise awareness and support for lung cancer. Join us to help those diagnosed, at risk and the people who love them in their fight against lung cancer. Unite those impacted in your community by participating in the third annual Lung Love Run/Walk Portland. This event is a 5k through Laurelhurst Park with a 1-mile option (Strollers are welcome).

When: Saturday, June 24, 2017

Where: Laurelhurst Park – 3756 SE Oak Street – Portland, OR 97214

Time: On-site registration begins at 7:30am. The 5k starts at 9:00am and it is an untimed event.

Online Registration prices are below:

Child (4 years and under): Free

Youth (5 to 12 years): $15

Adult (13 years and older): $30

Lung Cancer Survivor: Free

To register online, visit: https://secure3.convio.net/lca/site/TRR/WalkMap/General/873155702?pg=utype&fr_id=1211