Eat Beans..The Great Way To Stay Healthy and Trim This Winter

Its winter, time to pull out the "one size bigger and baggier" clothes. The holidays are coming along with lots of sugar and a bigger waistline.

However, having a larger waist (over 34 inches for women) and (over 39 for men) increases your chances of chronic conditions like cancer, diabetes, and heart disease. Trying to trim your waistline is difficult, especially in the winter months when we tend to crave simple carbohydrates and comfort food, but what can you do?

Help is here! There is one super food that is high in antioxidants, fiber and protein, that when added to a healthy diet helps to trim the waistline. That super food is beans.

In fact, a recent study showed those individuals who eat beans were not only slimmer in the waist but also 7lbs lighter than those people who avoided eating beans. The study showed also those who ate beans consumed and average of 200 calories more a day more than the non-bean eaters.

What is in beans that helps them assist in keeping us trim and why is it better to replace red meat with beans?

First, the daily recommended dose of fiber for adult women are (21-25 grams) and adult men (30-38 grams.)  One cup of beans has 12 grams of fiber. Red meat has none.

The beans are digested much slower because of the fiber content. Unlike red meat which digests quickly, beans give you get less of an insulin spike which prevents you from being hungry more quickly.

Beans also are full of plant base antioxidants that help fight free radicals. According to the Oxford dictionary, free radicals can damage tissues and delicate cell membranes. They can also damage DNA, disrupting our store of inherited information; this may lead to the initiation of certain cancers.

A study done by the Department of Agriculture measuring antioxidant levels of 100 top common foods showed beans in the top four. Those beans were, red beans, red kidney beans and pinto beans. Black beans, black-eyed peas and navy beans made it to the top 40.

It is no wonder that beans have been labeled the "perfect food."

So take a challenge, start now by eating 1-3 cups of beans three times a week in replacement of red meat. Avoid those beans canned with sugar or lard and see a trimmer, healthier you by Christmas.

At A Glance:
Healthy bean recipes:
http://www.self.com/fooddiet/2011/10/bean-recipes-slideshow#slide=1
http://www.eatingwell.com/recipes_menus/collections/healthy_bean_recipes
Having a hard time digesting beans..try this:
http://en.wikipedia.org/wiki/Beano_(dietary_supplement)

BREAST CANCER AWARENESS: A LOOK AT PREVENTION

The National Cancer Institute states that one in eight women have a risk of developing breast cancer and as much as 80 percent of cancer cases are preventable. Risk factors for breast cancer are family history, genetics and diet.

Since the 1950’s breast cancer has been on the rise and so has obesity. The food industry which consists of publicly traded corporations has only one thing in mind, it is to make money and increase their profits. In order to do this they have made their product (food) cheaper by genetically engineering, spraying chemicals poisons over crops, loading the soil with chemicals to help plants grow faster, and pumping animals with growth hormones. They started adding chemical additives to food that increases your appetite and makes it physically addicting.

The problem is most chemical additives are toxic to the body, when the body is overloaded with these toxins it is unable to fight disease. Studies have shown eating a diet high in preservatives, animal products, saturated fat and dairy is linked to breast cancer.

A Harvard Medical School study of more than 90,000 women revealed that women who ate the most meat were nearly twice as likely to develop breast cancer as those who did not eat much meat.

The number one thing that you can do to prevent breast cancer is maintain a healthy diet.

Deleting packaged foods, lowering your consumption of sugars, dairy, and hormone filled meats can help prevent you from getting breast cancer. Stay away diet drinks  and all artificial sweeteners including saccharin, Nutrasweet, Splenda, and sucralose to name a few.  Artificial sweeteners are just that- artificial chemicals- and are considered carcinogenic in humans. If you must have something sweet, consider Stevia which is a natural sweetener.

Important supplements in the fight against breast and other forms of cancer are vitamin D, lycopene and quercetin.

Adding Vitamin D in the form of dark green leafy vegetables, mushrooms, fish oil, and soymilk and rice milk can also assist in boosting the immune system which makes it more effective in destroying tumors. Another way to get vitamin D is through sunlight.  Sun exposure stimulates vitamin D production in the skin, fair skinned individuals should get at least 15 minutes of sunlight per day and dark skinned at least one hour. However, in the winter months it is imperative to take a vitamin D supplement.

Lycopene is also an important in the prevention of cancer. Lycopene which comes from the red in tomatoes helps counter-act the effects of cell-damaging free radicals. Adding olive oil to fresh diced tomatoes during cooking gives the body the most readily absorbable form of lycopene.

Quercetin is a proven antioxidant that can protect cell structures from cell- and tissue- damaging free radicals. Small amounts of quercetin can be found in vegetables, beans, cabbage, garlic, grapefruit, grapes, green tea, onions, pears, red wine, and spinach.

Turn over a new leaf today. Start by eating whole not processed foods; avoid high sugar and high fat meals including dairy and red meats. Go organic as much as possible. Stay away from artificial sweeteners.

Get educated… while helping to find a cure is a great idea, the world needs to start with prevention. It is the key to living a life without breast cancer.

At a Glance:
Increased risk of breast cancer for teen girls and how to prevent it: http://www.webmd.com/video/teens-sex-hormones-cancer-study
Dangers of artificial sweeteners:
http://www.womentowomen.com/healthyweight/splenda.aspx
Taking Vitamin D for breast cancer:
http://abcnews.go.com/Health/story?id=4873786&page=1

FIRST WEEK OF SCHOOL AND ALREADY FATIGUED? Help Is Here!

Last week you were motivated, energetic, and excited to be back in school. However, this morning it was rough getting out of bed.

By the time you got to school you had already spend 15 minutes choosing and outfit, sent out seven texts to friends, sat in front of your computer, checked your Email, Twitter and Facebook, made the kids lunches then stopped and grabbed breakfast from one of the eight menu items at the closest fast food restaurant.

You run to your class and sit down, already feeling fatigued. The day has just started. You think, "How on earth am I going to do this all over again tomorrow?"

There are some basic scientific fixes to help keep your strength and stamina elevated all day.

The University of Minnesota conducted a study on stamina. They found that people who were asked to choose from an assortment of things to buy had less stamina and did worse on math problems than those who just looked at the options. It is better to give yourself less choices. Say out loud, I will wear my orange sweatshirt and light blue jeans today instead of looking in your closet, then trying to decide amongst the sea of clothes.

Try to space out using electronics, or power it off completely for an hour a day. Technology is great, but a British experiment showed an IQ dip of 10 points in those people who juggle several technology tasks at one time (like emailing, texting and talking on the phone.)

Throughout the day take a leap of joy. Literally jump up and down like you won the lottery. "This not only helps to get our heart rate up, but allowing yourself to be silly releases feel good endorphins and helps to get us in a better state of mind," says Elizabeth Lombardo PhD, author of "A Happy You: Your Ultimate Prescription for Happiness."

Bring the color orange into your wardrobe. You can wear orange socks, accessorize with orange jewelry, carry and orange notebook or sticky notes, even set and orange on your desk for an afternoon snack. Colors such as red, yellow and orange are energizing because they activate our brain circuitry and gives us feelings of liveliness.

The smell of mint helps people to exercise longer and complete tasks faster and more accurately. Use a mint lotion, chew mint gum, drink mint tea, or keep an ounce of fresh mint on hand to put in drinks and salads. Even grow a spearmint plant indoors year round (brushing your fingers through the leaves releases the scent) suggests Pamela Dolton, PhD, a senior research scientist at Monell Chemical Senses Center in Philadelphia.

When using social networking sites, field your negative messages and embrace the warm ones, when we receive nice messages from loved ones it releases a chemical called oxytocin which gives us feelings of well-being.

Make a list of  accomplishments,even if they are small, at the end of each day. Look at them every morning.  Studies have found that people who record performed tasks feel a sense of accomplishment which induces a positive mood which is associated with more energy.

So tomorrow show up to class smelling like mint, wearing bright orange, jump up and down laughing, and have a list of accomplishments pasted on the front of your school binder.

One suggestion, make sure to hand your instructor a copy of this article before he or fellow classmates suggest you seek physchiatric help.

At A Glance:
Addition Help for Fatigue, Supplements:
Astragalus:
http://altmedicine.about.com/od/herbsupplementguide/a/Astragalus.htm
Rhodiola:
http://www.herbwisdom.com/herb-rhodiola.html
Vitamin B Complex:
http://www.answers.com/topic/vitamin-b-complex
Vitamin C:
http://www.adrenalfatiguerecovery.com/vitamin-c.html

The Day The World Changed; September 11, 2001

Three thousand fifty one children lost a parent on September 11, 2001. The most horrific day in the history of the United States. Even though it has been 10 years, I remember it as if were yesterday.

I was driving to work listening to the radio, it was short jaunt to work and as a manager my days consisted of dealing with problems but nothing could prepare me for what I was about to experience.

All of a sudden the music stopped and there was an emergency radio announcement I will never forget.

A radio announcer started talking with a shaky voice.. “There have been unknown terrorist attacks on the Twin Towers in New York and …” this was all I heard; I parked my car and jumped out, running as fast as I could.

Entering the retail store I was managing, an eerie chill went down my spine. This once bustling store was dead silent, no cashiers were at their stations, a large group of  people were at the back of the store. The only sound was the  television screens that were all portraying the ghastly event.

At least a hundred people stood frozen watching as the first airplane hit the tower. The sound of gasps broke the silence, people reached out, held the hands of strangers and some started to screem, others cried. The planes crashed the towers, black smoke billowing, it was worse than any horror movie.

With hands covering our mouths, eyes locked on to the television screens, the scene felt like a bad dream.

For anyone witnessing these events, the images still haunt our memories daily.

I couldn’t breathe. My parents were on a plane back from Boston and I knew it flew from Boston to New York before heading back to Oregon.

Pulling out my cell phone I started calling every one of my six brothers and sisters. “Where are mom and dad? What plane are they on, when are they supposed to be here in Oregon?

My questions were all met with the same response… no one knew.

The next twelve hours were the worst of my adult life, waiting for a call, not knowing if my parents perished in one of those planes.
 
Twelve hours past which felt like an eternity. The phone rang. It was my dad telling me he was stuck in Washington State and he was renting a car to drive home.

I, standing in my living room, collapsed onto the couch and sobbed for at least an hour. My daughter who was only seven years old at the time, said “don’t cry mommy, don’t cry.”

Collins English Dictionary defines Terrorism as 1. The systematic use of violence and intimidation to achieve some goal.  2.the act of terrorizing. 3. The state of being terrorized.

Well the intimidation worked, the state of being terrorized worked. I will never be the same, as well as millions of Americans will never be the same.

Our suspicious nature has gotten worst, our racial profiling, and stereotyping has increased to an incredibly high levels due to the horrific events of September 11^th.
We are angry and we haven’t forgiven and it shows. The days of preaching peace… have given way to that of demanding war.

The truth of this statement is sad; our world will never be the same, and in my lifetime it will more than likely get worse. I feel for the next generation…that of my daughter… who wants peace but only sees sadness and violence.

Never will I take for granted our freedom, my family, my friends. We owe it to those who perished  and to those families who lost loved ones, to never forget.

The people of the United States should all feel saddened …not just for the abundance of unspoken stereotyping, profiling, and terrorism, that this event caused, but for the loss of humanity that once existed in this great nation.

THE POWER OF THE MIND: The Best Tool in Being Fit

The one word that describes most Americans is autopilot. Our days are filled with rush, rush, rush. Stopping only to eat at a fast-food restaurant, and if we go to the gym the question is always, how fast can I get through my workout. Sitting in front of the television or computer, we eat never knowing how much, because we weren’t taught to pay attention. Our lives are mostly this...mindless.

The best tool anyone can use especially when it comes to fitness is mindfulness. According to Shauna Shapiro PH.D., associate professor of psychology at Santa Clara University, “Mindfulness is the awareness that arises when you intentionally pay attention in an open, accepting and discerning way.”

The idea is to learn how to live in the now, press the pause button and live in the moment.

The question is how do I eat, and train at the gym mindfully?

Did you know researchers at the Center for Mindful Eating show by eating clean and having six small meals a day is not enough. If you slow down and spend at least 20 minutes on each meal your body will not only speed up your metabolism, but will increase your fat loss.

When an individual eats more slowly, they eat less and make better choices with their food.

At the gym, the body knows the routine. However, getting your brain to go along with the exercises is a little more  difficult.Paying attention to your muscles when you workout is important. To be more efficient and take your fat loss to a whole new level, recruit your mind.

Muscles can have more than a 10 percent response by just imaging moving them. Take time before each workout to go through the exercises in your mind. Also, get in front of the mirror and flex each muscle, make sure you are isolating and contracting the muscles you will be using,

Doing this for a period of 12 weeks can actually improve your strength from 13 percent all the way up to 35 percent.

Working your mind as well as your muscles gives your body a more effective workout.

Some of the added benefits of engaging your mind is less stress, more energy, better immune function and a greater self-esteem.

So remember, the mind body connection is a powerful tool, whether you are trying to eat healthier or workout more efficiently using your mind will lead to a healthier you.

At a Glance
Tips for eating mindfully
1. Eat when your hungry. Sometimes cravings are the reason we eat. Take a few minutes to focus on what you are eating before you put a food packed with calories and fat on your plate.
2. Stop when you feel moderately full rather than completely eating the whole meal.
3. Try to discern each texture and flavor with each bite. This mindset allows you to stop eating  quickly   and you will feel more full before completing the meal.
4. Get rid of distractions, turn off the television, computer, stop texting friends when you eat.
5. Keep a log of what you are doing when you eat. This allows you to see a pattern and change it.

Tips for a better workout session
1. Instead of focusing on the whole set, focus on each rep and contraction. The quality of the movement is much more important than the quantity.
2. Take time before the workout to go through the exercise with your mind. Focus on how you will execute each movement, do this without the weights or equipment.
3. Get in front of the mirror. Flex each muscle that you will be working individually. Even the less strong muscles need attention, use your mind to give a stronger signal, especially to these.
4. Make sure you practice your breathing. For example when lifting a weight inhale for a count of two and exhale for a count of four when you lower the weight. Make sure you are not holding your breath when you lift.

Press Release for EMERGENCY STANDARD/ PROJECT ICE STANDARD

Would love to share the link to an awesome project that will help save time and lives. If you follow my blog please share this link on all your social media.  Just click on the words Emergency Standard and you can go to the press release for Emergency Standard and Project Ice Standard.

Help me, to help you save time for first responders in case of an emergency.

At a Glance
www.emergencystandard.com

All Sales Are Final : The World Says Goodbye to Borders

Rows and rows of books; the building still smells like Starbucks coffee. What fond memories of countless hours spent sitting in a nook of this grand store, mulling over a vast arrray of  books and always finding research subjects

A heartfelt empathy for the friendly employees of Borders, who will now find themselves out of work. Can you here that sound? It is the sound of the unemployment rate rising.

There seems to be an air of sadness, people roaming around wondering what they should purchase. The cashiers once chipper, now endless monotone voice repeating herself ... "All sales are final."

Immediately, I go to my favorite section looking up I see the labels "Holistic Health, Healthy Cooking, Natural Medicine." Sighing out loud, I reach up to the top shelf like many times I have done before, it hits me; this will probably be the last time I am here.

"Take a mental picture because the future of digital is here. Go with it, don't fight it," I tell myself.

The generation-X, no doubt does not feel the same. I wonder if they even understand how to research the old fashion way, without a computer.

For example, my daughter was frustrated one day when she could not figure out an answer on a homework paper. She tried countless searches on the internet, when finally she turned to me and asked me to help her. I said, "Did you look at the back of your text book for the phrase associated with the question?"

She shrugged her shoulders, went to the back of the textbook and found the reference page. Within seconds she had her answer. She was amazed, I was even more amazed.

This is what the future is to bring, a generation of point and click individuals, who have not been taught how to do the simplest of things like searching for key words at the back of a book.

Cherish today, don't take anything for granted. Tomorrow brings a new world, soon there will museums devoted to books and brick and mortar stores.

There will be a day I will be telling stories to my grandchildren of how "back in the day" people actually went to the store and bought books, clothes and jewelry etc. In response they will be shaking their heads in disbelief and saying, “you mean you actually had to drive to the store to buy something?"

And the response will be like my parents before me, “yes I even had to drive in the rain, sleet and snow.”

At A Glance:
Stories around the world of Borders closing
http://www.bing.com/search?q=borders+closing&form=MSNH14&qs=n&sk=&sc=8-15

NO NEED TO BE A VEGETARIAN TO TRY THESE PROTEIN ALTERNATIVES

Trying to be conscious of your eating habits, you just ate another broiled chicken breast for dinner which made the fifth day this week. In fear of growing feathers and starting to cluck, you are craving an alternative to the everyday doldrums of poultry and meat. The craving for something different leaves you in a query.  Understanding how important protein is for building and maintaining lean muscle, one can't help but wonder...

Do I have to eat meat or poultry? Is there an alternative?

While humans are definitely carnivores, we don't always have to eat like one. Good news! There are nine other foods which will help you stay lean and meet your protein needs.

Eggs are an excellent source of protein and for the majority of people who eat them it will not raise their cholesterol levels. Most eggs have about six grams of protein and are a great source of nutrients.. A boiled egg before a workout with some whole grain crackers or after a workout helps to give a much needed protein boost to hard working muscles.

Tofu is a plant based food that contains all eight of the essential amino acids. Amino acids are needed for basic metabolic function and as a building block to certain chemicals the body needs to survive. Essential Amino are not made in the body but are supplemented by the foods we eat. Tofu has about eight grams of protein per 3oz serving. It can be used in stir-fries and can be a substitute for meat dishes.

Tempeh is a fermented soy product and uses the whole soybean. It is easier to digest and less gassy than beans or legumes. Tempeh has an impressive 15 grams of protein for a 3oz serving and also contains all the essential amino acids.

Quinoa is considered a whole grain, is a rare plant food that is rich in protein. There are eight grams of protein in every cup. It is an excellent substitute for rice and it is suggested to those with gluten intolerance. Quinoa is a great pre-workout fuel food.

Peanut Butter has four grams of protein in every tablespoon. However, it is important to have as close to fresh ground, and not processed as possible. Many processed peanut butters have extra added sugars. Peanut Butter because of it being high in calories, should be limited to two tablespoons per day. This makes a great snack if paired with an apple or your favorite fruit.

Whey and Soy Protein Powder are a great way to get in protein for those busy bodies that never seem to have time to eat. One scoop is usually equal to about 20 grams of protein. Whey has shown to stimulate muscle recovery, however, if you are vegan or don't tolerate milk products then soy is a good choice. 

Beans and Lentils are two of nature's super foods. A half cup of beans has about eight grams of protein but also are rich in fiber and is considered a low-glycemic carbohydrate. Which means it will give you fuel and not zap your energy like a refined carbohydrate does. Refined carbohydrates spike your insulin levels making you sluggish and tired.

Whether you are vegetarian or just wanting a change in your menu plan, there are always ways to add a little variety to your diet. Stick with organic when possible and always check with your physician before starting a new health regimen.


At A Glance:

Healthy Recipes:
Tofu:
http://www.eatingwell.com/recipes_menus/collections/healthy_tofu_recipes
Tempeh:
http://www.healthyveganrecipes.net/video/vegetarian-tempeh-recipe
Protein Powder:
http://recipes.sparkpeople.com/great-recipes.asp?food=protein+powder
Beans and Lentils:
http://www.bellybytes.com/recipes/beans.shtml

Not All Fats Are Created Equal

Trying to be a mindful and healthy consumer, you feel good about your last trip to the grocery store. Most of the foods you purchased were in your mind, healthy and low in fat. Picking up a pack of new low fat muffins, you read the label. The package only has four grams of fat per serving; you buy it thinking you made a good choice.

However, what you didn't realize is, two grams of trans- fat, and two grams of saturated fat in the muffin are actually a really poor choice and a recipe for future health problems.

In order to avoid unhealthy eating, one must first understand fats. Not all fats are created equal. It is important to know what the difference is, and what they can and can not do in regards to your health. Fats are considered a form of food energy. There are three types of dietary fats: Saturated, monounsaturated, and polyunsaturated.

Saturated fats are those fats that are found primarily in foods of animal origin like red meat, whole milk, hot dogs lunch meats, cheese. All animal fats contain cholesterol. The consumption of high saturated fats have a large link to heart disease and strokes.

Polyunsaturated fats come from vegetable sources and are considered a healthy fat but in the correct form they can be beneficial. There are two main types of polyunsaturated fats; Omega-3 fats and Omega-6 fats.

Omega-3 fatty acids include cold-water fish such as salmon, herring, mackerel, sardines, and other seafood such as oysters and scallops, flax seed and flax seed oil, and walnuts are good sources. However, most Americans do not consume enough of these essential fats.

Omego-6 fatty acids are corn oil, cottonseed oil, margarine, soybean oil, sunflower seeds, as well as mayonnaise and salad dressings made with those oils. Any foods made with these types of oils, or fried in those oils. However the majority of people eat too much of this type of fat compared to the Omega-3 fats, which can cause to inflammation in the body resulting an increased risk of chronic disease such as diabetes, heart disease and arthritis.

Monounsaturated fats are fats that are usually liquid at room temperature but solid when refrigerated. Examples are sunflower oil, safflower oil. which were originally not a good source of fat. However, look for "high oleic,." on the label, which is a healthy version of these two oils with up to 81% monounsaturated fat.

Other examples of monounsaturated fats are found in olive oil, canola oil, avocados, ,almonds, peanuts, most nuts (raw not roasted or salted.) Also half the fat in beef is monounsaturated.

We move on to Trans fats which are in a category all their own. The manufacturing process called hydrogenation takes monounsaturated and polyunsaturated oils and turns them into unhealthy saturated fats. While this technique helps to improve the texture and extends the shelf life on food, trans-fats are linked to coronary artery disease and some cancers.

People who consume most trans-fatty acids have a 50 percent greater risk for heart attacks than those who consume the least.

What is best when is comes to the consumption of fat?

First, avoid saturated and trans-fat as much as possible because both can raise your "bad" cholesterol.

Pay attention to ratios. Eat a diet high in Omega-3 fats. While it is okay to eat Omega-6 fats the ratio should be 4:1 Omega-3 to Omega-6.

Lastly, read packages. Pay attention to the type of fat that is in the foods you are buying. Just because it is low in fat does not mean it is healthy for you. Moderate your overall fat intake because any fat is high in calories. For better health and weight loss, the recommendation is 20 to 30 percent of your daily caloric intake from fat.

Remember a smart shopper is usually a healthy consumer!

AT A Glance
More about Fats: http://www.webmd.com/diet/tc/types-of-fats-topic-overview
Heart Healthy Foods:http://www.healthfinder.gov/prevention/ViewTool.aspx?toolId=2
Low Fat on a Budget;
http://lowfatcooking.about.com/od/mealplanning/a/lowfatbudget.htm

Photoseries:

Photographer for the Albany Democrat Herald and Gazette Times , Jesse Skoubo, takes a photo of members of the Oregon  Gold Wing Motorcycle Association. The members gathered at Kmart in Albany on Sunday May 15, on their annual poker run.

Skoubo photographer for the DH and GT, gets a signature from Juniper Roth 4, from Lebanon. Roth is the mascott for the Oregon Gold Wing Association and usually gives the official send off for all the associations road rally's.

Skoubo and wife Erin Skoubo share a serious moment when they discuss the amount of children they are going to have. Erin would like seven and Jesse says, "we settled on four." The two reside in the neighborhood in Corvallis that Skoubo grew up and the house they live in was Jesse's grandfathers.

Skoubo shares his recent photos with the head of the Corvallis Montessori School, Adele Cary. The school on 2730 NW Greeley Ave., hosts kids ages 18 months to 12 years. On Sunday, May 15, they had their annual tricycle run. Children  rode their tricycles or bicycles around the block for one hour, parents and family donate money per every lap the children ride.

Skoubo focuses on children at the annual tricycle run at Corvallis Montessori School. The tricycle run helps to raise extra money to assist in expenditures and field trips through out the year.

Success After School: The Snappy Life of Jesse Skoubo


In 8th grade he was allowed to miss school for a whole day in order to take photos of a track meet. He thought, “Hey, this is cool. Not only is it cool, but people get paid to do this.” From that point on, Jesse Skoubo knew he wanted to be a photographer.

Skoubo, 28, is a full-time photojournalist for the Gazette-Times and Democrat-Herald. He works Friday through Tuesday, 20 hours a week for each newspaper. His job is unique because he is the only photographer employed by both newspapers.

Skoubo’s coworkers enjoy working with him – there is never a shortage of compliments about him.

“Jesse is very nice, friendly, cooperative, and also an excellent photographer. He will take on assignments that others won’t, plus he is one of those guys who are easy to work with,” said Steve Lundeberg, associate editor of the Democrat-Herald.

Skoubo also visits LBCC as a guest speaker and talks to students about photography, and even allows them to “job shadow” him to see what is like to be a newspaper photographer.

His free time is spent with his wife of one year, Erin; visiting his mom who lives two doors down from him; or hand-painting the tiny figurines used in the game Dungeons and Dragons. The figures are so detailed that it takes four to twelve hours to finish one, and it takes a fine-bristled brush to paint the intricate details.

Skoubo started playing Dungeons and Dragons in middle school and still continues today, playing once a week with friends. Dungeons and Dragons is an imaginary game that has a one player who takes on the role of storyteller. The other players are characters in the story. These characters embark upon imaginary adventures within a fantasy setting.

When Skoubo talks about the game, his wife rolls her eyes. She does not play. She says, “I would rather be playing board games like Backgammon or Trouble. My husband is a nerd — who does not dress like a nerd— so you wouldn’t know he was one.”

Even though Skoubo works every Sunday, he always takes time to pick up bagels at Noah’s Bagels on SW Madison Ave. in Corvallis, and then stops to get strawberry milk to take home for breakfast that morning. Skoubo admits, “It is our ritual: every Sunday I get Erin her favorite bagels, and then I get my favorite strawberry milk. I don’t think it’s that bad for you, is it?”

Skoubo struck me as a person who likes the simple things in life and who is family oriented. His attire of jeans, tennis shoes, and a black microfiber jacket allows him to move unnoticed in any event he is photographing. He is very good at making small talk with the subjects he is going to take photos of. He mingles and blends into the scene of the event, his laid-back nature putting his subjects at ease, allowing him to get the information he needs for his photo captions. One can tell he is comfortable with his work and life in general.

Q &A with Skoubo

Commuter: What did you do before going to college?
Jesse Skoubo: I graduated from high school in 2001 and joined the Navy in September of 2001. I was in boot camp September 16, which was only five days after the September 11 attacks. I was fortunate to have been in boot camp during the months after 9/11, because I didn’t get much media exposure about the events going on and the declaration of the war on terror. It did, however, affect my training, and I was trained as a Technological Cryptology Technician, which is a fancy name for Battle Group Security. When I left, my rank was “Petty Officer 3rd Class.”

C: What did you do after coming out of the Navy?
JS: I decided to go to LBCC. In my second year at LBCC, I became the photo editor of the Commuter, partly due to the influence of Karl Maasdam who is  a great photographer and journalist and very good mentor. I graduated from LBCC and received a paid internship at the Democrat-Herald for one summer, then got hired part-time as a photographer. I worked part-time and continued in school full-time at OSU. In 2009, when the previous photo editor of The Gazette-Times left, I got rotated into that schedule. So now I work 20 hours a week for both newspapers.

C: Seems to me you have a busy schedule. Do you plan on having any children, and if you do, how many?
JS: Yes, my wife wants a certain number and I want a certain number, so we met in the middle and decided on four. His wife chimes in and says she wants seven. Skoubo rolls his eyes. How can I afford seven kids? (She says, laughing, “Easy, just become a famous photographer, like for National Geographic.”)
Okay, name one photographer that is famous that worked for National Geographic. (She is silent.) a laugh from Skoubo... See, easier said than done.

C: If you had a legacy to leave, what would it be?
JS: That is a tough question. First, I love being a photographer. It’s hard to imagine doing anything else. I want the people I take pictures of to have great memories to fall back on. The other thing that is important to me is assisting at the Commuter, and hopefully I can help guide the next group of photographers through life. On a personal level, I would like to be remembered as a laid-back individual who was easy to get to know.

At a Glance

Jesse Skoubo

Graduated 2009 from OSU with a degree in Sociology

Staff Photographer for Democrat Herald and Gazette-Times

Photo/ Websites: www.democratherald.com or http://www.gazettetimes.com/

Email jesse.skoubo@lee.net

Business Phone: 541-926-2211

Photojournalism project: Sports



Chloe Nazarian 9, of the AYSO girls soccer team "The Rappers" practices her goal kick at Liberty Grade School in Albany.

In the green jersey Trinity Beck 9, of the AYSO girls soccer team "The Rappers" races past opponents the "Popstars" at Timber Linn Park.

AYSO girls 10 and under team the "Rappers" in green jerseys, share an after game high five with team with the "Popstars." The Popstars defeated the Rappers by 3-0 at Timber Linn Park on April 16.

Parents and fans of AYSO soccer girls league form a "Victory Tunnel" post game for both teams to run through. Timber Linn Park hosted the 10 and under girls soccer game between the "Rappers" and the "Popstars" on April 16.

Indoor Tanning Beds; Can they be a viable solution to natural sunshine?

In order to make a safe choice whether tanning beds can be beneficial , you must first understand what is, and what isn't healthy for your body in regards to the UVA and UVB radiation produced by tanning booths. 

UVB is ultraviolet radiation given off by the sun that affects the outer layer of the skin. UVB exposure is important for our body in order to make vitamin D to be healthy. However, overexposure can cause sunburns, premature skin aging and increase your risk of skin cancer.

So why do people use tanning booths when they knowingly are aging their skin and putting themselves at risk by being exposed to this UVA and UVB radiation?

The dilemma, not everyone has the time and opportunity to go outside every day to get enough UVB exposure to keep their vitamin D levels at adequate levels.

What about those individuals that have trouble absorbing vitamin D through their diets (like people with Crohn’s, inflammatory bowel disease and cystic fibrosis?)  How about those who work midnight shift and do not get enough healthy sun exposure to keep their vitamin D levels at sufficient levels?

Can these individuals get the beneficial UVB exposure from a tanning booth?

Originally UVB was invented to address and treat certain types of medical conditions in the 1930’s and tanning facilities used only high intensity UVB radiation. However, last year the World Health Organization listed those tanning beds as carcinogens.

In response, the tanning industry switched to strictly UVA-only high pressure lamps which were considered safe because they didn't cause burning. However, problems arose when people misused the tanning booths because they didn't know how to use them correctly. Also, studies found the overuse of UVA lamps could contribute to wrinkles as well as in increased risk of nonmelanoma skin cancer.

The industry then changed to low pressure and medium pressure lamps that emit a balance of UVA (94 to 97 percent) and UVB (2.5 to 6%) which replicates natural sunshine. Also, personnel of tanning facilities are offered education and certification through the Indoor Tanning Association. The "ITA" was founded in 1999 to help promote a responsible message about moderate tanning.

Now that the industry has changeed, who will benefit from the use of indoor tanning facilities?

A suggestion from expert Michael Holick PH.D., M.D., author of “The Vitamin D Solution” is to use tanning booths to build a base tan in anticipation of a winter visit to a tropical destination. He also uses tanning beds therapeutically, especially for those who are extremely deficient in vitamin D.

According to Holick, whether you use tanning facilities to look and feel better or you have health issues with absorbing vitamin D, talk to your doctor and find out if indoor tanning sessions could help. Look for a facility where the staff has been certified and remember … the key is always moderation.

At A Glance

Guidelines for indoor tanning according to Dr. Holick:

• Educate yourself , know the pro's and cons of UV exposure and how to use it.
• Make sure the facility uses low or medium pressure florescent lamps (those that emit a balance of UVA and UVB) Avoid round high pressure lamps that emit only UVA.
• Staff member should discuss your skin type, recommend an exposure schedule that will tan you moderately, and inform you about adverse reactions to UV exposure when taking certain medicines, birth control pills, cosmetics, etc...
• Restrict yourself to 50 percent of the manufacturers recommended time of exposure, protect your face and wear lip sunscreen.
• If using rubbing oil, reduce exposure time by at least 30 percent because it acts like a field of little mirrors and increases the penetration of the UVA and UVB.
• Make sure to wear protective eyewear always.
• Always consider your medical history. Certain conditions like lupus, herpes virus or having the tendency to get cold sores could be activated by exposure to UV radiation. A well run facility will keep a file about your medical history, medications, and treatments.

Meticulous by Weekday - Mud Boots on Weekends; LBCC Instructor John Aikman

On weekends, vacations and summer you will find him tending to his 50-acre farm about 70 miles north of Albany. He makes hay, raises alfalfa, has 60 fruit trees, has a booth at the farmers market and sells organic produce or meat to friends and family. He has had horses, cattle, sheep, chickens and ducks. His finds his solace in farming.

John Aikman may be farmer by weekend, but on the weekdays, he is an instructor for LBCC. You would never know this was the same man.

Dressed in a orange-colored shirt and dress slacks, Aikman is the Graphic Arts Department chair and an instructor at LBCC. For the past 30 years, Aikman has taught and mentored students in the graphic arts program.

Not only has he been an instructor here since the fall of 1980, he also has built the graphic arts program from the ground up. Today it is a thriving program that produces students who are prepared for employment in all areas of graphic design.

Friend and coworker, Gary Westford, has known Aikman for 12 years and describes him as intelligent and self-assured. “John is a tough task master, if a student doesn’t do a project right, he will expect them to redo it, until it is right. Or at least to his standards, he has very high standards,” said Westford.

Third-year graphic art student Jasper Hostler said, “Aikman is like a father figure, he definitely is the kind of guy you can go to with any kind of issue.”  Hostler is the president of the Visual Arts Club, a club that Aikman started.

Another attribute that Aikman is well known for is the Yearly Graphic Arts show. The show is the combination of three years worth of work by way of students. The show opens on a Monday night and the shortest amount of time it takes us to put it up is 12 hours. Hundreds of people attend. When talking about the show Aikman said, "We have music and food but the best part is I get to meet my students’ parents, husbands, wives, kids, boyfriends, girlfriends, and sometimes even their dogs!"

Whether it be student, friend or coworker, the phrase most used in describing Aikman is "nurturing and caring individual who will do anything to help you succeed."

Q&A with Aikman;

What made you decide to become a graphic arts instructor?

John Aikman: I graduated from Oregon State University. After graduation, I went to work for a couple of advertising agencies in Portland. It was a good experience. There came a point where I thought, “I am not so sure advertising is where I want to go.” I did some checking and found out the University of Wyoming needed someone to teach typography and photography, and by and large through grants and assistance they helped in paying for my education. So I decided to get my master’s degree in fine arts. I learned so much there. In general it was a well-rounded education. What it had done for me was put me in the classroom for the first time. I remember standing in front of the mirror for the first time at the age of 22, wondering “can I do this?” They had a brand-new facility and the kids were excited. It didn’t take long to “turn the lights on” for those individual students and they were excited about their potential. It was definitely the right choice for me.

C: What brought you to LBCC?
A: After teaching at University of Wyoming and finishing school, I was fortunate to get a position teaching junior graphic art students at Cal Poly University in San Luis Obispo, Calif. I was only about three years older than most of the students, but the experience was one of the best experiences of my life. My position as the associate professor of graphic design was a one-year appointment because the faculty member I was working for was on an exchange program in Europe. After my one year was up in the spring, the college offered me the great opportunity to teach summer school.

During the summer, a faculty member in San Luis was talking to a newly-retired faculty member here in Albany. This person knew of a position open for a graphic arts instructor at LBCC. I flew up and interviewed and got the position. Ken Chaney, the division director at the time, said, “John, we haven’t had much of a program, make with graphic design as you will and we will be as supportive as we can.”

So I had a chance to build it from the ground up, and I must admit, I have been really happy. I have always felt really supported by faculty members, division directors, and the college in general.

C: Do you have a teaching philosophy?
A: I have lots of them. One of them is reminding the students that we are a team – the student and I are working together to accomplish a common goal. I caution them, I remind them don’t push me to the opposite side of the desk. I tell them I want to sit down next to you and work shoulder to shoulder to accomplish your goals. I also encourage a learning community, where third-year, second-year, and first-year all know each other and help each other. I also established the Visual Arts Club about 28 years ago. It is another vehicle to help the different strata to get to know each other. They do social events, bring in speakers and go on trips and do fundraisers.
I see my mission as reminding students we take what we do here very seriously but do not take ourselves seriously!

C: If you had a legacy to leave, what would it be?
A: I think it would be that the graduates are seen as highly capable and in essence are design specialists that can fit into lots of situations. It has been my job to help the students gain the information to successfully gain employment at an entry level, but a lot of them get better jobs than entry level. Hopefully what I would be leaving behind is a benchmark for the next instructor that the students will be as well prepared or even better than in the past.
By and large I feel really good about my role. A great deal of my students have gone on to run and operate their own businesses in our area. I even have students who have gone out into the world of advertising and have worked in great positions with companies like Nike.

C: Do you plan on retiring soon?
A: I am thinking the way it looks now, I may retire the year after next year, which will be 32 years of teaching here – if I can figure out something to take the place of teaching. Because this program has gone so far, it makes the idea of retirement a difficult one. As a teacher, you feel like you are making a contribution to help people reach their potential or follow their dreams. Maybe the farm will be enough for me, I don’t really know.

John Aikman

LBCC Graphic Arts Department Chair/Instructor

Advisor for Visual Arts Club
http://cf.linnbenton.edu/artcom/graphic_arts/aikmanj/web.cfm?pgID=67
Office: SSH-116
Phone:541-917-4545
Email:aikmanj@linnbenton.edu
Office Hours:
Monday and Wednesday 2-3 p.m.
Tuesday 5-6 p.m.
Thursday 10-11 a.m
Family:Born in Portland, Aikman has two siblings, a brother who is 10 years older that lives in Alabama and younger sister who lives in Salem. His mother who lives in Oregon just turned 91. Aikman does not have any children, but had a partner for ten years who passed away in 1995.

Creator of the Yearly Graphic Design Show   
Type as Design
Where: SSH Gallery
When: May 17 to June 2
Opening Reception:
May 16 from 7-9 p.m.