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9 Step Out: Walk to End Diabetes 27 Summer Cycling in Sacramento‌ The Heat is On! 33 Keep Your Pets Safe & Cool During the Dog Days of Summer
Coldest Thing in
Sports Medicine! page 18
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Health & Wellness & Nutrition
Top Three New Exotic Peppers for Summer Grilling By Brian Bushfield & Mark Griggs
T
he summer season brings more opportunity to enjoy the outdoors and most importantly to barbecue. Barbecue has been the preferred method of cooking since cavemen discovered fire. Throughout that long history, many ways of preparing and cooking meats and vegetables for the grill or smoker have been devised. With the recent commercial appearance of three new peppers, spice up any grilling recipe for the rest of the season. Beyond the basics of salt and pepper many enthusiasts use garlic and chili peppers to bring out the various personalities of a chosen meat with rubs or marinades. Beef and pork rubs almost always include paprika, sugar and basic chili powder seasonings. Cayenne, ancho or chipotle based rubs are fantastic for these purposes, but for a little different taste try more pungent peppers in favorite beef or pork rubs. Some ten years ago the peri-peri pepper from the Kalahari Desert began to appear in various forms. Today the peri-peri has become a favorite among pepper fans but much of the wider market is still unaware of the easy to use pepper for regular use. From basic powder to full gourmet sauces, the periperi can bring zing to barbecue. A couple of years ago, rumors of an insanely hot pepper from the heart of India began to circulate. The Naga Bhut Jolokia was tracked down in the Indian interior and it did not disappoint. It soon came to be recognized as the hottest pepper in the world. While hot,
the jolokia, used in small quantities, has a clean sustained heat that keeps the next bite in mind. If extremely hot food is preferred, the jolokia can be just the pepper to deliver.
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The Naga Bhut Jolokia has been upstaged by the newly discovered and propagated Trinidad Maruga Scorpion pepper. Extreme heat is not the only attraction for these two titans of the hot sauce world. The scorpion is just hot. For lovers of extremely hot spicy food the scorpion is guaranteed to bring sweat with happiness. However, it is recognized as having a pleasing flavor that will work with any rub or marinade. When hosting a barbecue this summer give these more exotic peppers a try. Recipes abound on the web for adding these special peppers to many dishes. The enhanced flavor gained will give any favorite grilled dish a brand new personality and please the palates of family and friends who like a little more spice in their life. Brian Bushfield has over 15 years of experience with hot peppers. As president of Hot Sauces N More an online retail outlet, Brian has worked with thousands of preparations made from peppers around the globe. H&F
Body Dynamics Massage Cindy Halverson, CMT, ECS
8799 Auburn Folsom Road, Suite B Granite Bay (corner of Auburn Folsom & Fuller) 916-791-3212 office 916-206-4197 cell Casandra Brown, Wellness Consultant Detoxify • Re-energize • Renew
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426 Folsom Road, Roseville 916-773-AHHH (2444) Fountain of Health
2820 T Street Sacramento 916-456-4600 www.fountainofhealth.com IN Touch Therapy 960 Alhambra Boulevard, #225 Sacramento 916-743-1196 JM Therapy Massage 10702 Alicante Way, #5 Rancho Cordova 916-363-6902 Laura DuPriest Salon & Day Spa
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Massage Therapy, Carol Jones
Greenback, Citrus Heights & Roseville 916-871-9426 | 916-724-9015
RefleXions Medical Aesthetics
2400 Del Paso Road Sacramento 916-267-4417 www.reflexionsmed.com Salon 701
701 Howe Avenue, A-25 Sacramento Skin Care & Makeup by Monica Colomy
7411 Winding Way, Suite F Fair Oaks 916-961-3894 www.monicasminerals.com Small Pleasures Therapeutic Massage • Linda Small, CMT Chair Massage, Swedish, Hot Stone, Pre-Natal, Deep Tissue, Thai
5865 Sharps Circle Carmichael 1722 J Street Suite, #10 (upstairs) Sacramento 916-600-9237 Style Beauty Supply
1070 Pleasant Grove, #140 Roseville 916-772-0404 Skin Care by Jennifer Christine (Inside Chakras Day Spa)
Erase Wrinkles & Stop Aging Instant Results Guaranteed! 916-308-3888 198 Cirby Way, Roseville www.skincarebyjenniferch Therapeutic Body Care
2545 East Bidwell Street, Suite 155 Folsom 916-608-8830 www.therapeuticbodycare.net Therapeutic Massage by Bonnie
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1725 Professional Drive Sacramento Please email a 916-487-1274 publisher@hea www.therapeuticallymassaged.com Trinity Massage Therapies
2230 Loma Vista Drive Sacramento
APRIL EDITI
Dr. Basso’s Midtown Comfort Shoes Where Style Meets Comfort
Custom Fitting With the Aetrex iStep Foot Scanner Orthotics, Diabetic Products & Other Accessories for Your Feet STEP INTO HEALTH Take a step in the right direction for your health by joining us for an 8 week walking group. Starting in October! IT WILL INCLUDE Two coached session a week, information on nutrition and injury prevention, exclusive raffles and discounts.
Dr. Basso’s Midtown Comfort Shoes
is a shoe Store unlike any you have ever experienced! Come see for yourself!
916-731-4400 • 3400 Folsom Boulevard www.midtowncomfortshoes.com
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Health & Wellness & Nutrition
How to Dehydrate Kale By Becki Andrus ale is a nutritious vegetable and is considered to be a form of cabbage. It can be green or purple and is a rich source of calcium, beta-carotene and vitamins. Like broccoli kale contains sulforaphane, which is believed to have anti-cancer properties.
K
Kale chips are a popular and very nutritional snack and if you happen to have kale sitting in your garden, fridge or freezer and you are not sure what to do with all of it you can always dehydrate your kale. Dehydrating kale or any other collard greens is a relatively easy process and can be done in your very own kitchen using a dehydrator or the oven.
How To Dehydrate Kale Step by Step
Step 1: Get some kale from your garden, fridge or freezer and using a knife, trim the stems. Now separate the leaves from the thick parts of the stems by cutting or tearing the leaves away. Step 2: Keep the stems, which can be used in soups or eaten as is. Wash the leaves in cold water and allow to drain for a bit.
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Step 3: If you are using a dehydrator, take the drained leaves and spread them out in a single layer on the trays. To remove any excess moisture wipe the bottom of the trays with a cloth. Step 4: Set the dehydrator to 105 degrees and dry the leaves until they become crispy. The drying process with a dehydrator will take approximately 6 hours. Step 5: Once dry, store your dried kale leaves in an airtight container or crumble the leaves and store them in airtight plastic bags to be used later in soups. If you do not have a dehydrator, don’t worry because dehydrated kale chips can just as easily be made in the oven. Here is how: Follow the first 2 steps, but instead of using a dehydrator, preheat your oven to 105 degrees. It is said that food dried at lower temperatures will retain more of its vitamins and enzymes.
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Spread your kale leaves out on a baking or cookie plate, place in the oven and leave them there for about 4–6 hours until they are crispy. You can make great tasting kale chips when you dehydrate them with lemon juice or even honey by simply massaging the honey or lemon juice into the kale leaves and sprinkling a little bit of salt over them prior to dehydrating. The great thing about dehydrating kale and making kale chips is that not only do they taste great but it is also a certain way to up your kids’ vegetable intake without them even noticing! If you are trying to improve your health, you may find that healthy eating habits are important but they are hard to implement long term! Visit my website for more detailed information about how you can create small, easy habits on a daily basis, which will bring about positive health changes: www.EverydayHealthGirl.com. H&F
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CONTENTS Editor-in-Chief Dr. Donna Schwontkowski Staff Photographer Susan Lowry shespiesphoto@yahoo.com Contributing Writers Dr. Brett Gottlieb, D.C. Saralyn Bregman, PhD. Grandmaster Clint Robinson ADVERTISING EXECUTIVES Bob Adams: (916) 428-3787 Chris Jones: 916-549-8076, healthandfitnessads@gmail.com
The opinions and views of Health & Fitness Magazine belong solely to the authors and do not necessarily reflect the official position of this publication. The appearance of advertising in this publication, including inserts or supplements, does not constitute endorsement. All items in Health & Fitness Magazine are protected under copyright to ensure the protection of its contributors. Unsolicited manuscripts will not be returned without SASE. Letters are welcomed. Health & Fitness Magazine reserves the right to edit all letters for grammar, spelling, length, libelous content, and other $#&%^! Subscriptions for Health & Fitness Magazine can be obtained by sending a check for $20 to the address above.
P.O. Box 19311 Sacramento, CA 95819 Phone: (916) 567-9636 Fax: (916) 254-6031 www.healthfitness.us
On The Cover The Coldest Thing in Sports Medicine!
18
Health & Wellness & Nutrition Top Three New Exotic Peppers for Summer Grilling How To Dehydrate Kale Gluten Free Menus Expand at an Astounding Rate in Sacramento Restoring Tensegrity Is The Key To Living A Pain-Free Life Step Out: Walk to End Diabetes 6 Honey Beauty Tip How to Dehydrate French Fried Potatoes Heat Injuries Can Kill. Take Care for Survival Is Stress Giving You the Blues? How Marijuana & the Endo-Cannabinoid System (ECS) protects you from your Food & Oxidative Metabolism-Pt 2
2 4 6 8 9 11 12 14 21 23
P. 18 The Coldest Thing in Sports Medicine!
Summer Olympics The Most Famous Olympic Athletes in the United States History The USA at the Summer Olympics: From 1896 to 2012!
10 34
P. 25 A Two-Lane Road
Local Business Profile Caring, a Way of Life
12
Sports & Fitness & travel Lean….Sexy…Abs 15 From Labor Intensive Lifestyles to Leisure Suit 24 Living in the 21st Century? A Two-Lane Road 25 Summer Cycling in Sacramento…The Heat is On! 27 Lake Tahoe: Fun Facts & Fun Things to Do 31
Safety & Survival Top 10 Earthquake Safety Tips Quick Down & Dirty Survival Prepping Adequate Water Storage in Emergencies Making New Bars of Soap From Used Stubs
16 22 30 35
Pets 5 Steps That Will Minimize Cat Dander Tips for Keeping Your Pets Safe & Cool during the Hot Dog Days of Summer
32 33
P. 33 Tips for Keeping Your Pets Safe & Cool during the Hot Dog Days of Summer
Monthly Columns Spa & Massage Directory 2 editor’s Notes 7 Viewpoint Inspired 17 ASTROLOGY 20 OPINION 26 Sports Schedules 28-29 august/september 2O12 5
TABLE OF CONTENTS | AUGUST/SEPTEMBER
Publisher Gary G. Burns publisher@healthfitness.us
Health & Wellness & Nutrition
Gluten Free Menus Expand at an Astounding Rate By Melanie Weir
I
f you Google “gluten-free restaurants,” you’re bound to find a selection of gluten-free menus and gluten-free yelp reviews. During the Summer of 2012, Midtown Sacramento has expanded its number of gluten free options at an astounding rate. Melanie Weir, owner of California’s first Gluten Free Specialty Market has a yelp account that focuses on the Sacramento, California area. Many tips and notes are mentioned regarding gluten free menus and potentially gluten free options. According to Melanie, the Midtown Sacramento and Greater Sacramento area are getting safer, but precautions should still be made, especially for individuals with celiac disease, gluten sensitivities and food allergies.
It is important to understand that a ‘global definition’ for gluten-free does not exist in the restaurant world. Three organizations are currently involved in training and evaluating the safety of gluten free options within the Sacramento, California area and beyond: (1) The Celiac Sprue Association (CSA) (2) The Gluten Intolerance Group (GIG), Unique Hotels GroupMany times, restaurants, bakeries and deli’s offer gluten-free options like salads (with menu and the Celiac Disease Foundation (CDF). side notes like: order salad without croutons or order meat without bread). Just because a restaurant offers a Having three organizations to education and train gluten free accomodation, doesn’t mean they understand what the term gluten free means. The label gluten free is communities is absolutely wonderful, it allows for not regulated on packages, nor is it regulated on restaurant menus. a peer reviewed monitoring system. For example: Preparing Salads the CDF approved a corporation’s gluten free pizza • Use of a Separate Strainer: Using a strainer that has been as safe for individuals with gluten sensitivities. Within days, used for pastas or other gluten products, can result in cross meetings were help by Celiac and Gluten Free research centers contamination. through the United States and CDF was asked to remove their • Salad Dressing: Many salad dressing utilize gluten containing gold standard label. Research has shown that many individuingredients like malt vinegar, spices, natural flavorings, wheat, als with gluten sensitivities are more sensitive than individuals etc. with Celiac Disease. For this reason, informing people that glu• Vegetable Chopping Board: A vegetable chopping board must ten free options are safe for individuals with gluten sensitivities either be completely sterilized or a gluten-free dedicated is misleading and potentially life threatening. If we define gluboard must be used. ten-free as less than 20ppm, then 3 things must happen at any • Knife: Knife must be sterilized with heat before being used on restaurant prepping a gluten-free item. gluten-free ingredients. * P rep Area: Salad prep stations are often housed beneath 1. Check ingredients with supplier for gluten free status. Gluten is shelves filled with bread. If bread is stored above the salad not just wheat, it’s found in hundreds of other names of products. prep area, then the area cannot be safely maintained as gluLinks for lists of gluten containing ingredients are available for ten-free. Croutons and other gluten products should not be reference at: www.IsItGF.com. allowed in the gluten-free prep area (1/6th of a bread crumb is all it takes to be contaminated with gluten). 2. Take measures to prevent cross contamination. • Salad Toppings: If a topping like chicken, nuts, tofu, peppers Ensuring safety from gluten contamination (please note this is or onions are sautéd or prepared on a grill, then the grill and only a partial list): the ingredients must be maintained as gluten-free. 6
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EDITOR’S NOTES
W
ith all the extra activity that we get in the summer, it’s easy to get injured. Injuries can make us sedentary. Do you know anyone who is in this situation? Or anyone who cannot workout because they know it will be followed by too much inflammation? If so, we have found your answer. It’s at the US Cryotherapy center in Roseville (see cover story on page 18-19). This non-invasive and non-medical method of healing
uses a blast of cold air for less than three minutes to the body or injured part to decrease inflammation, increase endorphins, and stimulate additional circulation to the body three times normal. Roger, 36, a law enforcement officer, had a bruised rotator cuff and low back pain before going to the center. “Instead of taking ibuprofen, I did cryotherapy. It helped me heal quickly. Overall, I feel better, am not as sore and don’t have to take a day off from working out. I sleep better, too.” I had the opportunity myself to go into the cryotherapy and the results were pretty
Gluten-Free on the Grill • A grill must be cleaned before a gluten-free product is cooked on it. A separate area for gluten free foods to be cooked is ideal, but not always possible in restaurant settings. • Many meats are marinated in sauces containing gluten before they are cooked. Gluten-Free Pasta and Veggies • Gluten Free Pasta must be prepared in clean water and may not be prepared in water that has been used for any gluten containing product. Gluten Free Pizza & Bakery Products • If an exhaust fan is used in the oven, a screen must be used. • Pizza toppings for gluten free pizza should be housed in a separate area. • Cannot be prepared in a facility that uses gluten containing flours, because flour dust in the air settles on food. • Mixing utensils, wooden spoons, scrapes in bowls and cutting boards must be sterile or maintained for just gluten-free products. 3. Train staff on cross contamination. There are several ways of training staff: (a) GIG has a restaurant certification programs, (b) CSA offers a restaurant training program, (c)Melanie, from Gluten Free Specialty Market in Downtown, Sacramento hosts classes and workshops on starting a gluten free diet and on dining out gluten free.
amazing. The endorphin blast kept me smiling all day and full of hope. My hip that had been bothering me for several months was pain free and had complete range of motion. The next morning I sat up straight in my bed, something I don’t even remembering doing (I have a spinal curvature and the inflammation was gone.) And I wanted to go workout! Check out the US Cryotherapy center; it could be your answer to enhancing your recovery. Happy reading! Dr. Donna Schwontkowski
and/or using fresh gloves, using only hot sterile clean utensils without slots, NEVER hold bread on top of a gluten free plate and never hold a gluten containing plate on top of a gluten free plate. It is fabulous to see a large number of gluten free options available at restaurants and bars throughout Sacramento. Many restaurants are aware that our store provides locals with grocery options, but are unaware of the services we provide to encourage gluten free safety and gluten free education to restaurants in the local Sacramento area. Additionally, we provide support to restaurants that are providing their patrons with gluten free options including: (1) announcements of gluten free options to our customers (in store and by email), (2) announcements on our Gluten Free Sacramento facebook and twitter page, (3) free listing on our gluten free dining guide, (4) co-hosting gluten free dining events and (5) advertisement options on our gluten free map, scheduled to go to print in the Fall/Winter of 2012. Gluten Free Events have included: our gluten free beer and cider tasting during Sacramento Beer Week at the River Rock Tap House 2326 J St, Sacramento, CA 95816 (916) 273-4930. Gluten Free Future Events Include: our first ever Pop Up Restaurant event scheduled to happen in October at The Melting Pot 814 15th Street, Sacramento, CA 95814 (916) 443-2347
Current classes helpful for Kitchen Managers include: • Setting up your Gluten Free Kitchen • Gluten Free Label Reading (first class is in late August)
Stay tuned with Gluten Free news in Sacramento by connecting with the Gluten Free Specialty Market online. Since the market opened it’s flagship store on J Street in 2008, the midtown Sacramento area has followed suit and has become the most gluten-friendly city in California.
It is important for restaurant managers to remind staff that before preparing any gluten free dish staff should: wash hands
Melanie Weir c/o Gluten Free Specialty Market, 2612 J Street, #1, Sacramento, CA 95816, melanie@glutenfreespecialty.com.
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Dr. Brett Gottlieb, D.C.
Health & welness
Restoring Tensegrity is the aLTernaTive Key to Living aTO Pain-Free Life
preSSion Therapy n A
s y ng tell that he
re you suffering from constant pain? Have you tried everything imaginable from acupuncture, chiropractic, physical therapy, and massage with at best temporary relief from your pain?
By Dr. Brett Gottlieb, D.C.
Are you limited to living mostly a sedentary lifestyle because most activactually eliminate reduce and away ities come atvertebrae the price of increasing your pain level? Haveor you been the told disctoherniation inwith someyour cases. from that itto need by doctors that youthe arenerve just going learn to live pain? is on pinching. It’s like Are you living painkillers, anti-inflammatory medications, and muscle you interested intensegrity, seeing if squeezing a tube of body hasIflost relaxants? Well, most likely your itsare normal state of the VDP can help your condition, toothpaste and then which needs to be restored for you to start enjoying life again.
I am offering one free treatment letting go. When you to the first 5 callers. My office squeeze the tube, What Is Tensegrity? number is 916-965-7155. If you toothpaste comes Tensegrity isout a system itself of the way are mechanically not one of thebecause first 5 callers of thethat tubestabilizes but tensional and compressional forces areyou distributed andabalanced withinon will receive 30% discount when you let go it the structure.gets Thesucked soft tissues the human are under if tension and an your body first treatment you make back of into appointment by throughout 10/15/2010. tube. The VDPThis integrity actually storethe potential energy. of tension the device body allows for the grabs perfectonto balance of strength, stability, and flexibility with the spinous process every movement. of the vertebrae aboveTo andThe below the Body When Tensegrity is Lost What Happens Human disc herniation and When compression forces are introduced to the human body, which separates the two occurs constantly with Then every the movement we make in a gravitational field, vertebrae. the potentialVDP energy stored in the tensed tissues causes the body to spring slowly bring back to its original shape. This is how tensegrity works to protect the the two vertebrae human body.back together again, causing a “vacuum effect” which sucks However, accidents, injuries, postural stress, lack of exercise, bad diets, and the disc backcan intocause the body to lose its tensegrity. This will mental, emotional stress the center of to thethe body because it is no longer being prolead to continuous injury vertebrae above and below the tected by tensegrity. disc herniation. MRI studies have confirmed that the VDP does
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The spine will begin to misalign because of uneven tensions of the muscles pulling the spine out of alignment. This can lead to pinched nerves, causing pain and numbness/tingling down the extremities. Since the cells themselves lose tensegrity, they will not function optimally anymore, and this can cause health to deteriorate. How Can Tensegrity Be Restored? Until recently, there has not been any way to restore tensegrity once it has been lost. That is why most people who suffer from chronic pain never really become pain-free again. Finally, a revolutionary technique has been developed which can fully restore tensegrity. People with chronic pain for years are experiencing lifechanging relief that lasts with this new technique developed to restore tensegrity back to the human body. How Does This Technique Work to Restore Tensegrity to the Human Body? It restores tensegrity by locating areas of resistance in the upper neck and eliminating it using a very gentle impulse administered by hand. When tensegrity breaks down in the human body, lines of resistance form which funnel into a very small space in the upper neck. These lines of resistance, when placed under tension, can be broken by a gentle impulse administered at their endpoint, which is always located in the upper neck. Breaking these endpoints of resistance in the upper neck will release the stored potential energy within the muscle fiber filaments, causing the human body to literally spring back to its original shape. Since muscles attach to bones, the spine will instantaneously re-align itself to its natural state of being up and open. Many patients report the feeling being able to stand up and sit with better posture. They feel more freedom of movement and can breathe easier. These are things that they experience within minutes from being treated using QSM3.
inal
able st for
Gradually as their body is able to heal there painful conditions begin to fade away. They report increased strength, flexibility, and stability, which allows them to return their favorite activities that they have had to put on hold for a long time. They are finally getting their life back!
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Tissues are continually being traumatized on a daily basis from normal activities of daily living leading to constant inflammation and pain. Movment becomes restricted and painful. Strength,flexibility, and stability are diminished, causing injury from such seemingly trivial things such as bending over to tie your shoes.
For a free consultation and examination with the doctor to determine if your painful condition is due to a loss of tensegrity, please call our office at 916-9657155. For certified testimonials on how Dr. Gottlieb has changed the lives of people living in the Sacramento area please visit painfreelife.net. H&F
4401 Hazel Ave. Suite 100, Fair Oaks
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By Dr. Tracy L. Basso, D.P.M, F.A.C.F.A.S, Certified American Board of Podiatric Surgery iabetes affects over 25.8 million people in American with 1 out of 400 of those being children. Diabetes can lead to a variety of health compilations such as heart disease, stroke, high blood pressure, neuropathy, and kidney disease. Diabetes can also specifically affect your feet in numerous ways.
One of the most prevalent effects of diabetes is Diabetic Neuropathy. Diabetes can damage nerves causing lack of feeling in your lower extremities which can cause feet to not feel heat, cold, or pain. As a result you may not feel a cut, sore, or ulcer. This lack of feeling can lead to the foot becoming infected. It can also lead to the muscles in the foot not function properly causing the foot to align incorrectly increasing the chance for areas of pressure on the foot and instability. Nerve damage can also cause hammertoes and bunions due to weak muscles. Charcot foot, a sudden softening of the bones in the foot, can occur in people who have neuropathy. The bones become weak and can even fracture which causes the arch to collapse. Fungal infection of the nails can also cause complications for people with diabetes. Nails that are infected can become discolored, think, brittle, and even being to separate. Calluses which are build-up of hard skin can cause pressure point of the bottom of the feet or even eventually turn into a deep infected sore called an ulcer. Without the proper care of diabetic feet many different complications can arise. So you may be asking yourself can these foot problems be prevented by following your health care provider’s recommendations on nutrition, exercise, and medication. Many effects of the disease can be prolonged or prevented by careful and diligent care of your feet and body. Washing your feet and inspecting them every night can reduce the risk of infection or complications. Test the water temperature, dry feet completely, and
do not soak them. Make sure to check feet daily for sores, calluses, redness, and blisters which will help reduced the risk of ulcers. Once a week take time to check your toe nails for signs of fungus or ingrown nails. Make sure that at each doctor visit you request to have your feet examined. Wearing proper fitting shoes and socks is also very important. Make sure your socks are non-cotton to help wick the moisture away from the feet.
While there are strides being made in the fight against diabetes, there is still much to be done. I encourage each and every one of you to join the fight. I am excited to announce that Dr. Basso’s Midtown Comfort Shoes is partnering with the American Diabetes Association. One of the first events we will be helping with is Step Out: Walk to End Diabetes, September 29th, 2012. The walk is a scenic 3 mile walk starting at the West Steps of the beautiful California State Capitol, down to Old Sacramento, and back. Walkers will return to have lunch, enjoy live musical entertainment, a Kids Zone for the little ones and their families, and a Health & Wellness Fair. There will also be special speakers and performances from the stage of the West Capital Steps. By registering, you will be helping the American Diabetes Association provide local community-based education programs, protect the rights of people with diabetes and fund critical research for a cure. If you are interested in forming a team, registering to walk, or general questions please contact jsimmons@diabetes.org or visit their website www.diabetes.org. H&F
Exercise is another area that will help control the effects of the disease. Walking is a great way to exercise and can be done where you work or live. It doesn’t require anything special. Good walking shoes and comCustom Fitting With the Aetrex iStep Foot Scanner fortable clothes Orthotics, Diabetic Products & Other Accessories for Your Feet are really all you need. Dr. Basso’s STEP INTO HEALTH Midtown Comfort Take a step in the right direction for your health by joining us Shoes will be for an 8 week walking group. Starting in October! organizing walkIT WILL INCLUDE ing groups for Two coached session a week, information on nutrition and injury prevention, exclusive raffles and discounts. anyone who is interested in Dr. Basso’s Midtown Comfort Shoes beginning a walkis a shoe Store unlike any you have ever experienced! ing program. Come see for yourself! Please contact our 916-731-4400 • 3400 Folsom Boulevard store for further www.midtowncomfortshoes.com information and Dr. Tracy & Mary Basso to sign up. HOURS: M – F 10 AM – 6 PM • Sat. 10 AM – 5 PM • Closed Sunday
Dr. Basso’s Midtown Comfort Shoes Where Style Meets Comfort
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health & wellness
Step Out: Walk to End Diabetes D
SPORTS & fitness
Famous Olympic Athletes in United States History
By Alejandro Guevara Onofre
Bruce Jenner (Decathlon/ Track & Field): At the 1976
Evelyn Ashford (100m, 200m/ Athletics): In the latter half of the 20th
Montreal Games, Bruce Jenner captured the decathlon event and set a new world record of 8.618 points during a battle with Nikolai Avilov of the USSR (his main rival), whon finished third. Due to his notable performance in Canada, Jenner was one of the most popular sportsmen in the 70s.
century, curiously, America’s sprinter Evelyn Ashford took part in four Summer Games: Canada 1976, Los Angeles 1984, Korea 1988, and Spain 1992, after winning the right in the US Olympian Trials. By late 1980, she also was a member of the 1980 US Olympic Squad, which boycotted the Moscow Games for political reasons. As well as winning several medals and special awards in the World Championships and National Tournaments, she won two Olympic medals during her athletic career, among them one gold medal in the women’s 100m at the 23rd Summer Games.
Carl Lewis (Track & Field): On the world stage, Carl Lewis is a sporting icon due to his wins in the Summer Games. Astonishingly, he has won nine Olympian gold medals (100m, 200m, 4x100m relay, long jump), becoming one of the greatest male athletes in the 20th Century, along with Jesse Owens (track) and Nikolai Adrianov (gymnastics). In addition, he won 10 golds at the IAAF World Tournaments in Western Europe and Japan. He is from Birmingham, Alabama.
Edwin Moses (Athletics): Edwin Moses never lost a race from 1977 until 1987. 122 wins! Over those years, he amassed two Olympic gold medals (Montreal’ 76 & Los Angeles’ 84). Moses came onto the scene as an international icon in the world when he captured the men’s 110m hurdles at the XXI Summer Games in Canada in July 1976. During those Games, he broke John Akii-Bua’s Olympic record with 47.64 seconds. Four years later, he lowered his personal record
Thomas Burke (Track & Field): During the First Modern Games in Greece’s capital city of Athens, toward the end of the 19th century, Thomas Burke won two Olympic gold medals: 100m and 400m, becoming a pioneer in the history of track and field.
Cassius Clay (Boxing): At the 1960 Olympic Games in the Italian capital of Rome, Kentucky-born Cassius Clay, then known as Muhammad Ali, earned the light heavyweight gold medal. Thirty-six years later, he lit the Olympian torch for the Centennial Games in Atlanta. After his victory on Italian soil, he became one of the greatest professional boxers of all time.
Janet Evans (Swimming): By 1988, Janet Evans was one of the most famous swimmers on Earth, after capturing three gold medals, the 400m, 800m and 400m individual medley, in the Games of the 24th Olympiad in Seoul. Thus, a year later, she won James E. Sullivan Memorial Trophy. In 1992, she won other title in the Summer Games in Spain. During her Olympian career, she set seven world records. She hails from Fullerton, CA.
Mia Hamm (Soccer): Miss Hamm is the most important player in America’s soccer history (male or female). By 1991, she quickly earned herself a name as a world-class player when her national squad came in first in the Inaugural FIFA World Championship. Then, she helped the U.S. team to a gold medal in the first women’s Soccer Olympic Tournament during the 26th Summer Games. By 2004, her team finished first in the Summer Games in Athens after a silver medal at the Sydney 2000 Games. Aside from earning Olympic medals and other international meets, she also led the American side to its second FIFA World Cup in the end of the 1990s; Hamm and her fellow Americans had captured the global title by defeating the team from the People’s Republic of China (PRC), 5-4, on penalty kicks in the Rose Bowl in Pasadena (CA). Hamm was born on March 17, 1972 in Selma, Alabama. 10
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to 47.13.
Jesse Owens (100m, 200m, long jump/Track & Field): Jesse Owens wrote history for the U.S. after winning four Olympic gold medals at the 1936 Games in Berlin (Germany). With a time of 10,3 seconds (a new world record), he captured the 100m. Then, after defeating Lutz Long of Germany, the heavyfavorite in Berlin ‘36, Owens came in first place in the men’s long jump. In addition to winning the gold, in the following day, he set a new Olympic record of 20.3 seconds in the 200m. Under the direction of Owens, USA won the men’s 4 x 100m with a new world record of 39,8 seconds. Owens is from Alabama.
Mark Spitz (Aquatics): At the 1972 Munich Summer Games, the most outstanding swimming performance was achieved by Mark Spitz (USA), who picked up a total of seven golds. Prior to the 1970s, Spitz earned five continental trophies in the Pan American Games in Winnipeg, Manitoba, a record that remained unbeaten until 2007.
Michael Phelps (Aquatics): Considered as the “Most Outstanding Athlete of the 21st Century”, Michael Phelps has won 14 more gold medals than the combined total of ten countries around the globe: India (a country with a billion inhabitants and which made its Olympic debut in 1900), Iceland, Venezuela, Saudi Arabia, Chile, Luxembourg, Moldova, Sudan, Brunei Darussalam, and the Socialist republic of Vietnam. By 2004, Phelps captured six golds at the Athens Games. In the next Games, he picked a total of 8 Olympic gold medals. He was born on June 30, 1985, in Baltimore, Maryland.
6 Honey Beaut y Tips
By Lesley Dietschy
Honey contains waxes, sugars, and traces of minerals. It is a natural moisturizer, as well as an anti-irritant making it suitable for sensitive skin types. Honey can be found in many of the beauty products you find in your local drug store or favorite beauty supply store. Some of these products can be very expensive to purchase and many of these products can be made at home. Try some of the following honey beauty tips below. Please be sure not to use honey on your skin if you are allergic to it! 1. Honey mask: Apply pure honey to your face and allow it to set until dry. This will take about
2. Body glow bath: To moisturize, smooth, and get an all over body glow, keep a jar of honey next to your bath. Apply honey on your skin and pat dry using both hands. While patting your skin, the honey will get sticky and gently pull up your skin. Rinse away the honey when you are done. The results will be great circulation and beautiful, glowing skin! 3. Honey bath: For sweet smelling and soft skin, add Ÿ to ½ cup of honey to your bath water. 4. Honey scrub: Mix 1 teaspoon of honey with a little almond flour into the palm of your hand. Gently apply on your face for a facial scrub. Rinse your face with warm water to remove honey scrub. 5. Daily facial cleanser: Mix 1 teaspoon of honey with a little milk powder into the palm of your hand. Apply on your face to clean away dirt and makeup and then rinse with warm water.
Jim Thorpe (Decathlon/Athletics): With 8,847 points, Jim Thorpe became the first American to win the Olympic decathlon during the Games of the 5th Olympiad in Stockholm, Sweden. Historically, he is considered one of the greatest all-around athletes of all time. Curiously, this amazing athlete won membership in more athletic halls of fame than any other American in the 20th Century. Following his sports career, he chose acting as a career. He has become one of the most popular athletes in American history. Alejandro Guevara Onofre is the author of a host of articles/essays about 220+ countries on topics such as Olympic sports, foreign relations, and wildlife. H&F
6. Shiny Hair: To add some shine to your hair, mix 1 teaspoon of honey, a squeeze of fresh lemon, and 1 quart of warm water. Shampoo your hair as usual and then pour the honey mixture on your hair. Allow your hair to dry as normal. You do not have to rinse out the honey mixture. With the above beauty tips, you can create affordable spa-like products at home. Honey is a wonderful beauty product because it contains naturally occurring enzymes, vitamins, and minerals. Be sure your honey is all natural by purchasing only 100% pure honey to create your beauty products. Lesley Dietschy is a freelance writer and the founder of www.HomeDecorExchange.com. The Home Decor Exchange is a valuable website full of information and resources about home and garden decorating. In addition to editing the Home Decor Exchange website, Lesley is a crochet pattern designer and needle fiber artist. You can view her crochet patterns and needle fiber designs at: www.ErinOliviaDesigns.Etsy.com. H&F
TRUE SMALL BUSINESS LOANS LOANS RANGING FROM $5,000 TO $150,000 For application and/or an appointment, call today.
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ccording to the dictionary, honey is a sweet yellowish or brownish fluid produced by various bees from the nectar of flowers. Besides using honey as food, did you know that honey is one of the oldest and most effective beauty aids?
15 minutes. Once dry, rinse your face with warm water.
HEALTH & wellness
How to Dehydrate Caring, a Way of Life French Fried Potatoes
by Dena McKitrick
J
ohn F. Cimino Jr. and Rangi Paula Giner not only shared a vision of a care center for the elderly that is a special place, but also shared a vision to extend the same compassionate care for the elderly living at home. They always thought of supporting the elderly and their families within their neighborhood in the Land Park, Pocket and Greenhaven areas. With this shared thought, Caregivers of Land Park was formed. John and Rangi’s creation of both visions have always been guided by compassion and a genuine concern for others. Mr. Cimino has deep roots in assisted living services and caring for the elderly. He helped his parents build their first 6 bed facility for the family business in 1988, and has constructed many other assisted living homes since then. Ms. Giner has always been about heart and compassion, caring for and helping people. Her parents modeled that behavior and attitude throughout her childhood and into adulthood. Her physician father ran a small clinic which was attached to their home in a small town in the Philippines, where she was raised. By the time she was in high school, she and her siblings started assisting both their father
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and mother (a dentist herself ), in the care of patients. Core values such the absolute necessity of cleanliness, an instilled spirit of generosity, an abiding respect for elders and integrity were ingrained in her very fiber.
Those intrinsic ideals have laid the foundation for Ms. Giner’s very clear path in life. She has amassed extensive training, as well as experience, through the years. Having acquired a Bachelor of Science in Nursing, she spent nineteen years working as an emergency room nurse in the Philippines and Saudi Arabia. After that, she spent 10 years working with elderly and mentally challenged individuals, in nursing homes, long term care communities, and in the places they call home. She is continuing to invoke her parent’s values by sharing and providing that compassionate care in her neighborhood. Caregivers of Land Park (www. CareGiversofLandPark.org) and The Meadows at Country Place, A Model Without Peer (www.The MeadowsatCountryPlace.com.) H&F
I
By Joseph Parish Copyright @2011 Joseph Parish
was not necessarily interested in French Fried Potatoes for the sake of French Fries alone but rather as a dehydrated potatoes that could be easily reconstituted as necessary, however since we did created the French style potatoes I might as well consider using it as such. My original goal was to dehydrate potatoes for later use in the event of hard times ahead. These dehydrated “Spuds” could be used for a variety of uses ranging from mashed potatoes to fried or even Au Gratin Potatoes casserole. Dehydrating your potatoes in times of plenty can result in an economical method of stretching your food dollar while still providing variety in your diet.
It is possible to dry potatoes with the benefit of a dehydrator however the process takes considerable effort and generally does not come out as well. Still if that is your only recourse by all means take advantage of it. If you are using a dehydrator than your supply list is relatively small. All that you will need is the dehydrator itself, a large pot filled with water, a mixing bowl loaded with ice and some sort of colander. In the large pot fill with water and bring it to a rapid boil. Place your peeled potatoes into the water either directly or in a French fry basket. Blanch the potatoes for approximately eight minutes. In your sink set up your large mixing bowl with ice and water in it. After
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the 8 minutes has elapsed remove the potatoes from the boiling water and place them in the ice water for about 15 minutes. This stops the cooking process immediately. Place the cooled potatoes into a colander and allow draining the excess water for a few minutes. Up to this point the procedures are the same whether you are using a dehydrator or the oven. If using the dehydrator place the potatoes carefully on the trays and put them into your machine. On the other hand if you are using your oven to dry them out first spray some cookie sheets with a spray cooking oil such as Pam and place the potatoes on it. Set your dehydrator temperature to 135 degrees and then take a break. For your oven set it at the lowest possible temperature, and let them cook for about one hour. Make sure that the oven door is left open slightly to allow proper air circulation. After every 30 minutes turn the potatoes over as they dry in the oven. After three hours you can check to see if your dehydrated potatoes are finished. The final signs that your dehydrated potatoes are completed are that they become brittle and have a slight translucent appearance to them. Allow your potatoes to cool and place them in a jar or vacuum sealed bag. If you are using a dehydrator your potatoes should be completed in about 2 to 12 hours according to the machine being used. For more information relating to survival visit us at www.survivaltraining.info. H&F
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HEALTH & wellness
Heat Injuries Can Kill. Take Care for Survival By Dr Wye Mun Low
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hat are Heat Injuries? Heat injuries, heat disorders, heatrelated illness: all refer to a medical condition arising from failure of the body to properly regulate its heat level, resulting in over-heating. Heat injuries are common in physical activities of a strenuous nature (sports, outdoor activities, endurance events, outdoor recreation sports, outdoor power sports, outdoor water sports). These activities do not need to take place in an outdoor setting for someone to be at risk of developing a heat injury. It is important to realize that heat injuries can have very serious consequences including damage and failure of major organs in the body leading to death. What Factors Increase Risk Of Developing Heat Injuries? Certain factors can increase the risk of heat injuries. (1) W eather conditions. Hot, humid and sunny environments are associated with higher incidence of heat injuries. The temperature of a person’s skin is lower than that of his body core, usually 86-90 degrees Fahrenheit. Thus when the air temperature is higher than this, heat is gained by the body through radiation. If the air humidity is high, this reduces sweat evaporation and leads to decrease in heat loss through sweating. It should be appreciated that heat injuries can occur at night if the conditions of heat and humidity are high. In sunny weather, there is heat gain from the solar radiation. There is less heat gain and improved heat loss when the weather is cloudy, cool and breezy. (2) P rolonged high intensity physical exercise or activity. Such activity increases the body’s heat gain as a result of repeated muscle contractions, while the duration of the activity may prolong a person’s exposure to unfavorable environmental conditions and a greater risk of heat injuries. Insufficient hydration status, illness and insufficient cardiovascular and sweating response are other factors that increase risk. What Are The Signs Of Heat Injury? Heat injuries represent a continuum of a 14
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medical condition rather than the usual perception of distinct injuries: heat cramps, heat exhaustion, and heat stroke. (1) Th e current opinion on muscle cramps is that these arise from muscle fatigue and not necessarily from over-loss of electrolytes. However, exercise in hot conditions with excess loss of sweat may be related to muscle cramps, which are then sometimes known as heat cramps. (2) Heat stroke exhaustion is conventionally considered as due to the inability of the cardiovascular system to meet the needs of both the contracting muscles and the supply of blood to the skin for sweating processes. The common signs symptoms of heat stroke include thirst, fatigue, weakness, and headaches. (3) Heat stroke is generally considered when the body core temperature exceeds 104 degrees Fahrenheit, and represents a failure of the body’s temperature regulation mechanisms. The person will have experienced the signs of heat exhaustion and may then show signs of decreased sweating, feeling faint or dizzy, mental irritation (confusion, altered consciousness, irrational behavior), and finally collapse. In addition, there may be feelings of thirst, by which time the body has already started to dehydrate. Salt staining of clothing indicates a loss of minerals associated with excessive sweating. How is a Heat Injury Treated? Once a person shows signs of heat injury, treatment should begin immediately. This includes: • Reducing the intensity of physical exertions, stopping if necessary • Movement to a cooler location (eg. more shade, breezy, under a fan, in an air-conditioned room) • Consumption of water or electrolyte-containing fluids, preferably cooled to lower body core temperature and to improve absorption • Removal of clothing to assist with cooling, wherever practical • Application of cooling methods (eg. towels soaked in cold water, ice packs, immersion in cold water, etc)
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• Medical treatment if required, including resuscitation if necessary. Useful Guidelines For Successful Hydration •H ydrate before the physical exercise and as part of your recovery from the previous exercise or activity •D rink right up to the commencement of the physical exercise •D rink during the exercise, especially if this is prolonged •A part from water, it is recommended that your hydration fluid contains carbohydrate to replace energy used during the physical exertion, as well as electrolytes •C ooler fluids assist in cooling the body, and are absorbed faster by the body • I n endurance sports events, practice hydration during training sessions. As you can see heat injury can be a serious problem in both indoor and out door physical activities. But with careful checking, control and supplementation this serious problem can be kept in check. Dr Low Wye Mun is a sports physician and a Fellow of the American College of Sports Medicine who serves on the ACSM International Relations Committee. More details can be found at www.sportzdoc.com. H&F
“Mad Dog Megan” (Megan White), Fitness Trainer
e all want it. Few of us have it and we’re all thinking about it at some point. Every morning thousands start their day with an effort to get it. Every night thousands more try to make a choice that will help them keep it. If they were easy to get, we’d all have them. If they were impossible to get, no one would. I’m about to unlock the secret that with some hard work and dedication could make you one of the few. You know what I’m talking about, lean…sexy…abs. Turns out the abs aren’t just the 6-8 small square muscles we generally imagine while doing endless crunches. They are actually composed of 4 different muscle groups, that when worked and fueled properly can prevent back pain, keep your heart healthy, rev up the metabolism, and make swim suit season a lot more fun.
The Anatomy
I know…anatomy SUCKS, but bear with me. To understand how to get the abs of your dreams, you have to know which muscles to work. The rectus abdominis is the muscle in front normally called the “six pack”. It controls the crunch movement. The external oblique’s are the muscles on both sides of the rectus abdominis that allow you to twist the opposite direction. When you twist right, your left external oblique is working. Go lower and inside the hip to find the internal oblique which also helps you twist from side to side, but works opposite the external oblique. When you twist right, you are using the right internal oblique. The last and deepest muscle is the transverse abdominis. It stabilizes your core to help maintain a flat tummy and is also a major player in eliminating back pain. The Take Home: In order to properly build and define your core, engage (squeeze) all these muscles by doing exercises that require twisting, holding, and crunching.
The Importance of Cardio
So strength training defines the abs, but cardio removes the friendly jiggly layer so you can
see all the results of the strength training. High Intensity Cardiovascular work where your heart rate is elevated over 65% of your max for 30min or more is the ideal situation to reduce midriff overload. Not sure what 65% of your max heart rate is? Use the talk test: if you’re able to talk, you’re not there. During intense cardio exercise you should feel comfortable saying words and short phrases, but not want to carry on a conversation. Cardio for the Core: After Warm Up, Repeat for 30 Minutes, then Cool Down Interval Training- 1 Min Maximum Sprint: 30 Sec Comfortable Jog High Intensity Cross Training.25 mile sprint: 1 Min Jump Rope: 1 Min Box Jumps
The Fuel
If work-outs are the vehicle, then food is the fuel. You can have the best vehicle in town, but if you don’t have the gas to get it anywhere it’s pretty useless. Let’s start with eating regularly- 3 meals and 3 snacks a day is the best routine to keep your metabolism burning fast, and your belly lean. Then be sure to stay properly hydrated. During the summer heat exercising adults should shoot for 100 ounces of water a day. Next be sure you’re eating the right amount of healthy fats, proteins, and fiber along with a balanced diet. Add: Nuts, seeds, avocado’s, beans, and leafy greens are all known flab blasting super foods that have been shown to help reduce stubborn belly fat.
the 80’s with little return on the investment. Crunches are great, but to work the entire core try exercises like the plank, cobra’s, oblique crunches, and leg lifts. Also be sure to engage your abs when doing other exercises like running, squatting, and even bicep curls. Doing your regular work-outs with added instability like the bosu ball, or standing on one leg while you squeeze your stomach requires your core to work harder giving you more bang for your buck. Complete Ab Routine- 3 Sets: 60 Sec Plank: 15 Oblique Crunches: 25 Crunches: 15 Medicine Ball Twists: 15 Leg Lifts A flat tummy isn’t easy to get, or keep. But with all the added health benefits of less stomach fat, and the recurring need to get in beach gear, it’s more than worth it. Eat balanced, stay hydrated, get your cardio in and switch up your work-outs for the six-pack you’ve always wanted. Looking for a new ab routine? If you dare…..come by and check out one of my classes at Train Hard Or Go Home. If you’re ready to live BALANCED, healthy and fit, enjoy the support of a fitness community geared at realistic lifestyle changes with Action Boot Camps! Not sure if a Fitness Community is for you? Check out what my clients are sayings at www.TrainHardOrGoHome.com, and try out a Free Boot Camp with mention of Health & Fitness Magazine. H&F
Resistance Work- Outs
This is the stuff you’ve been doing 100 reps of since
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safety
Top10 Earthquake Safety Tips By Ken Beaven
I
t was around 4:00 am during the year 2009 when I just got off from work in Henderson, Kentucky. Arriving at home, my wife and Son were playing billiards in our basement. I joined them for a few games. Around 4:30 a.m. a rumble started at the other end of the house and just came rambling through the rest of the house. You could actually feel the quakes intensity going through the house and through the basement. It was a loud and very violent shake during what must have been a 30 second occurrence measuring 5.4 on the Richter scale. We were just stunned. It took about 10 seconds to realize that we were all in the middle of a major earthquake. My wife started to run outside as the house was still shaking at the time. It finally came to a halt after what seemed like an eternity. It was a very unsettling feeling; we were thankful that it was over. I was getting prepared for an after shock of the same magnitude. After it was over it really made me think what should we have done? I asked my wife if running outside was the proper reaction? Below are some general safety tips that may provide some guidance during earthquakes. My tips will be centered on the New Madrid Fault system. The fault is active, averaging more than 200 measured events per year with 1.0 or more on the Richter scale, around 20 per month. The greatest earthquake risk in the United States other than the West Coast is along the New Madrid Fault. Damaging tremors are not as frequent as in California, but the destruction covers over more than 25 times the area because of underlying geology. The New Madrid Fault zone lies within the central Mississippi Valley, is 140 miles long, and touches five states. Its northern most point is in southern Illinois and extends southward into eastern Arkansas and west Tennessee. Below are some safety tips if you should unfortunately experience an earthquake indoors 1. Stay away from glass, windows, outside doors and walls, and anything that could fall, such as lighting fixtures, pictures, cabinets.
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2. Drop to the ground and take cover. Get under a sturdy table, billiard table, desk or other piece of furniture and hold on until the shaking stops. Under a stairwell, crouch and protect your head and face from any debris. 3. Use a doorway for protection only if it is in close proximity to you and if you know it is a strong supported load-bearing doorway. 4. Do not use elevators during or recently after a quake. 5. If you are in a restaurant or at work get under a table. after the earthquake 1. Expect aftershocks. They can be just as serious as the original quake. 2. Make sure you have your shoes on to avoid being cut from broken glass. 3. Do not light a match. 4. Use a flashlight and inspect all your gas, water and electrical lines. If you smell gas, turn off the main valve. 5. Do not go into damaged areas. 6. If your home is unsafe, evacuate everyone.
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Preparedness 1. Prepare an earthquake plan. Go over this with your family. Practice and simulate one. This is great for children. 2. Bolt bookcases and file cabinets to wall studs and strap the water heater to wall studs. 3. Locate a spot in each room of your house that you can go to in case of an earthquake. It should be a spot where nothing is likely to fall on you. Make this part of your practice run with family. 4. Stock canned food, first aid kit, gallons of water and battery-operated radios and flashlights. 5. Research and know how to quickly turn off your gas and water mains. Gas lines are vital to turn off quickly. 6. Just remember the majority of earthquakerelated casualties result from collapsing walls, flying glass and falling objects. Stay inside until shaking stops and it is safe to go outside. Research has shown that most injuries occur when people inside buildings attempt to move to a different location inside the building or try to leave. H&F
Mitch Darnell, MA, OM •Relationship Coach & Wedding Officiant
Dear Mitch, Let me paint the picture. Fairly smart kid grows up in really a very “normal” middleclass family. I look back and we were pretty average. Fortunate, as my parents worked hard to ensure we had the basics plus a little extra. Me: First born big Sis to one younger brother. We fought like siblings do. Nothing very interesting. Out of this normal, healthy upbringing, how did I end up such a mess? OK, so everybody ensures me I’m normal! “Everyone’s stressed out these days” is all I hear! If I hear that again, I might go nuts, Mitch! I feel like an empty shell most of the time, running. I have a sweet husband and three wonderful children who keep us busy. My husband’s salary has dropped 60% due to the economy, but we’re luckier than most people today. I miss my friends, and very much miss my mother (she died four years ago) and my best friend in Canada. The neighborhood people don’t care to talk to each other. My husband and I marvel at how the months just fly by. I miss sitting with a good book, sipping my tea! Is THIS “normal” now? I’m not sure I like it. I miss the days before technology took over! Thank you, Head Above Water Stockton, California Hey Above Water, NORMAL?! You’re asking for NORMAL?! Frankly, your feelings and experience are VERY normal, and, ironically, SHARED by a huge percentage of the U.S. population, at least those over the age of, say, 30! Much of my column’s discussion revolves around regaining connection with and/or developing connection with our touchstones, our sense of “self”, and a future.
You CAN focus on cognitions (thoughts), behaviors, her beliefs, family of origin experience, LifePath work, nutrition and fitness. We are all a combination of all of these systems; all are aspects of our phyio-bio-psycho-spiritual existence. One immediate answer, which some of you won’t like: 1) Stop!! YOU are blocking your own happiness!! Life offers many opportunities to contemplate, evaluate and adjust. Doing this is good! Yet eventuallly we must push ourselves away from the Contemplation Chair, rise, and make things happen! “You can sit around… waiting for someone to tell you everything…” The Travelin’ Wilburys Some of the most awesome people need to STOP THINKING and MOVE FORWARD! Call that friend you’ve overlooked for the past 16 years! Send a nice card to that family member who is alone and could use finding something in his/her mailbox! Who is someone who could possibly benefit from a connection? ...Just DO IT!! “I just don’t have time” = “I’m a Victim! Someone else controls my life!” ... more like we don’t CHOOSE to prioritize something. or
doing your best for your child(ren), take a minute, look in the mirror and say, “I’m proud of you! You are (your children’s names) Hero!” If you take extra time for an employee (above and beyond your job duties), lend a truly present ear to a friend, do ANYTHING TRULY for someone else, you’re exercising your Inner Hero! If you truly AREN’T doing anything for anyone else: Are you working and supporting yourself? Then you’re not a burden on someone else, and that is heroic to a degree. AND I challenge you: There ABSOLUTELY are people in your world who are crying out for even a moment of friendship! Life has challenged humanoids since caveman days! “Busy” is relative to our resources and perceived needs! Step away from the “Too Busy” Story! Step into the “I Have The Time, The Energy, and the Gifts To Be A Hero” Story! I think a big part of the problem is our search for Normal. “Normal” inspires no one. Going home after volunteering for foster children inspires. Powering past our challenges to do for others (being “Hero”) motivates and gives life meaning! Rise way above “the water”!
2) Put down whatever life-sucking (my son’s term) object is in your hands!! When you’re on your deathbed, will you wish you’d done something different than what you’re doing at this moment?
Grab YOUR Green Ring. Hammer. “Belt of Truth” or whatever And BECOME THE LIFE YOU’LL FEEL FULFILLED FOR HAVING LIVED!
Often We Must STOP to move FORWARD!
Namaste, Mitch
BE “Rocky”! Or Luke Skywalker, Wonder Woman, Batman. Be: HERO!
For more info, contact Mitch Darnell, MA, OM, Relationship Coach & Wedding Officiant at (916) 247-1655 or visit his web sites at www.foreverinspired.net or www.sacgroom.com. H&F
YOU have Hero in your genes! Yes: YOU = HERO! If you’re a conscious parent, TRULY
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Coldest
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By Dr. Donna Schwontkowski (ret. D.C.)
hat is the real obstacle preventing you from obtaining your optimal physique, strength, and stamina? It’s actually what is happening inside your body after your workout – the process of how your body recovers from exercise and injury. “How well can you workout when you feel muscle soreness or joint pain? A tired muscle is also one more prone to injury, and injury may remove you from the things you enjoy for an extended period of time. We can help with the whole cycle,” said Kevin Kramer, owner of US Cryotherapy, located at 8200 Sierra College Blvd. in Roseville. His brother Todd is the Operations Manager at the recovery center. Inflammation, whatever the cause – including trauma or past injury, is enough to prolong your healing time – and keeps you away from the gym and from working out.
Understand the Muscle Recovery Process After a workout, muscles release enzymes into the bloodstream that cause inflammation, pain and delayed onset muscle soreness. After an injury, the area is flooded with inflammatory chemicals produced inside the body.
If there’s a way you can prevent these effects, you have solved the problem of: • what prevents elite athletes from working out twice in a day 18
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• why people can’t heal after an injury to the back or joints • why people don’t want to start an exercise program “No one wants to be in pain. By enhancing recovery, you can feel better, which encourages you to do more and be more active,” Kevin said. “For athletes, you have found a competitive
Owners, (left to right), Kevin Kramer Chief Operating Officer & brother Todd Kramer, Operations Manager.
“Cryotherapy is the single best thing to help heal tendonitis and areas that don’t get much blood flow. In cross-fit training, we do as much weight lifting, gymnastics and endurance training as we can in a workout. It definitely beats you up. The cryo effects on the nervous system are immediate and you feel calmer and more relaxed. The spot treatment to decrease pain and inflammation is immediate. It will prevent soreness from coming on. Incredible resource for people in Sacramento who are conscious about how to take care of themselves better.”
Blair Morrison, CrossFit Anywhere Owner in Folsom
edge without pain and inflammation. For people with everyday pain, you have found relief.” To date, six different NFL teams, 3 NBA teams, several colleges, and dozens of local teams take advantage of whole body and localized cryotherapy, the new technology offered in their Roseville facility, the only center in the nation where it’s offered. That’s why you may meet people from all parts of the country who fly in for treatment, including famous athletes.
Recover Smarter, Not Harder
Cryotherapy is the application of cold to the body for the purpose of decreasing pain and inflammation. It’s one of the most “natural”
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Andreana Di Cosmo, aerobics instructor, receives localized cryotherapy from technician Anna Olcomendy.
“The alternative athletes use ice baths or ice packs but ice baths are actually very uncomfortable and painful; ice packs can be awkward and usually do not get cold enough as your skin temperature melts the ice, rendering it ineffective,” Todd told us.
“Doctors observed other benefits for human health as well… We’ve adopted the European guidelines and protocols from European medical advisory teams,” Kevin informed us. “They have treated hundreds of thousands of people with cryotherapy successfully over the last 35+ years. There are two types of cryotherapy we use the most – whole body cryotherapy (WBC) and localized cold air spot treatment. Neither are harmful in healthy subjects with no contraindications to cold therapy.”
“For acute injuries, we recommend twice a day for about a week, and for others who want to enhance their recovery, two to three times a week is enough,” Kevin reminded us.
The Tip of the Iceberg: It’s a Non-Invasive, Non-Medical Option
Blair Morrison, owner at CrossFit Anywhere Folsom, gives his muscles a good stretch in the Stretch Cage.
There are age restrictions for this therapy. Children aged 11-13 years old must have an adult in the chamber with them. Anyone under the age of 18 will need parental consent. There’s no upper limit to age, though.
A cryotherapy operator sees you through a glass window and monitors you, then lets you know when your time is up. As you come out, your skin temperature is measured once again. Your skin temp should have dropped about 40 degrees. Next you engage in only 10 minutes of cycling on a stationery bike. Afterwards, you can now receive spot treatment and/or move to the hydro massage bed. Andreana Di Cosmo & Blair Morrison warming up on the stationary bikes.
The Process of This Powerful Cryotherapy Treatment
Here’s how whole body cryotherapy works: Wearing workout clothes, you’ll put on mittens, socks and special warm cozy slippers, face mask, and a headband to protect your ears. Your skin temperature is measured and you walk into a large “icebox” maintained at -76 to -166 degrees Fahrenheit, divided into two chambers. The first chamber helps your body get acclimatized to the cold. Do like the penguins would, and move around! After 30 seconds, you proceed into the second chamber and move around for 2 to 3 minutes listening to music in the background.
How Cryotherapy Affects Your Body Physiologically
“While you are in the cryo chamber, your body quickly perceives the cold. In order to prevent your core body temperature from dropping, blood from your arms and legs diverts to your organs. When you come out of the chamber and begin cardiovascular at a moderate pace, your blood flow increases to about 3 times normal, thus bringing nourishment to every part of your body as new blood a brought into the muscles. This is when the healing happens,” Todd told us. If you have a knee, hip, elbow, or back that has been injured, you may opt for localized spot cryo therapy. This is where cold air is aimed at a particular part of the body for a few minutes. Once the skin temperature has dropped and stabilized to about 32 degrees (or flash freezing), the treatment is finished.
Andreana Di Cosmo, relaxing on the hydro massage bed.
“We’re ready to expand this new technology to enhance recovery and stimulate better health in training facilities and centers like ours throughout the country,” Kevin said. “Professional athletes, sports specialists, recreational athletes, and the lives of moms, dads and children have experienced the benefits first hand in Roseville. It works and it can changes lives!” Checking out their website, www.uscryotherapy.com isn’t enough. Give them a call at (916) 788-CRYO (2796) and try it yourself. No appointments are needed and they are open 7 days a week. For $20, first time customers can experience the cryo chamber, localized cryo and 5 minutes on the relaxing warm water hydro massage bed. The whole experience lasts about 20 to 30 minutes from check-in to completion. H&F
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types of treatments used since the beginning of time. Cold air therapy has been widely used in Europe, Russia, and Japan for peak performance training, recovery from sports-related injury and fatigue and general health benefits.
ASTROLOGY
THE MERCURY MINUTE • September 2012
12 Signs of the Zodiac By Michael Mercury
VIRGO (Aug. 23-Sept. 22) Science is real, and thinking can be misleading if we don’t remove the ego bias from everything we judge. Love heals the heart, mind and soul. Your judgments define who you are and the limits that you place on yourself. Be liberated by not judging but observing and loving with your actions. To do is the being. LIBRA (Sept. 23-Oct. 23) Family has taken its toll concerning your energy and health. You are making choices, which are evident in your experience each day. Listen to your inner voice; it’s the most important call that helps you get in touch with what is relevant. Seek balance and then your inner intelligentsia can acknowledge the truth that is your wisdom. SCORPIO (Oct. 24-Nov. 21) Creativity is an expression of your inner knowing and understanding is knowing the world around you. Now is the calm before the storm. Saturn enters you sign in October for the first time in 29 years or so. Spend quality time with yourself for getting in touch with your inner spiritual side. Listen to your intuition, and pay attention. SAGITTARIUS (Nov. 22-Dec. 21) Be flexible to the needs of others. You come into contact with potential friends, or perhaps romance provides you a visit. You’ll hear from an authority figure about something that has to be dealt with in one way or another. Since they have the power, you may want to listen. If you adapt, you find yourself in a better situation. CAPRICORN (Dec. 22-Jan. 19) You are the greatest gift to explore and you may find it’s fun to learn that this is it. Life only happens in the now. Be present. Stop thinking. Stop worrying. The choices you make support your current direction, so open up and learn from the opportunities that are being presented. Love is all there is to do. AQUARIUS (Jan. 20-Feb 18) Your creative energy is of the genuine kind. You express a unique
path to truth and it is a journey that few are able to accomplish. You show others the way with your courage and intent. You’re as eccentric as the universe. Hence, you teach as you live. Life has many supportive surprises in store for you in the next year. PISCES (Feb. 19-March 20) Is there another way not to do what it is you do? Everything is consciousness, and to see that, is to know that. That is what you want to consider for a conscious, enlightened point-of-view. An unexpected visitor shows up from the past. You are right on with your intuition when you pay attention. ARIES (March 21-April 19) Give attention to the possibilities that present themselves. If you listen to your heart, and intuition, then you can vibrate with the frequency of the present, which is perfect. If you use your wondrous energy for the good, then you become a force for the clarity of what is going on with your flowering. TAURUS (April 20-May 20) Time doesn’t exist when you’re doing what you love to do. Getting work done is the highlight and focus on the object of your intent. You have recently retreated into yourself, and this is good for personal re-evaluation. Life is about the doing of each moment to moment. There is only one place to live and that is the present. GEMINI (May 21-June 21) One mountain after another, hurricanes and rain -- this is your bountiful way of communicating with your own inner self. You are the ontology of your creation, take responsible for your life. If only you could find a way to live in quiet solitude, away from all of your internal discourse. Silence is creation breathing. Breath with silence be one with creation.
your current associations with others and that is a good idea. You need to evaluate your repeating patterns. Jealousy is not good to cultivate. LEO (July 23-Aug. 22) You are made of light. Your light is truly bright. Don’t be blinded by more, when less is more! Give attention and don’t expect anything. Let go let and let life be as it is. It is any way. Be the light that you are and let the wind of your spirit guide you in the direction that delivers awareness. ‘Personal Astrology Readings by Mercury’ are insightful, original gifts for birthdays, anniversaries, and for clarification in your life. Readings are conducted in person, or via the phone at (916) 834-4321. All readings are taped. www. michaelmercury.com Check out the Mercury Minute Weekly Video Astrology Forecast, just click on my url. H&F September 15th–The New Moon in Virgo 7:11 p.m. PDT– On the 17th, Pluto in Capricorn goes direct. A wave of change is felt and life picks up the pace quickly. September 19th Uranus is in Aries square Pluto; this is a shift that reminds us of the mid 1960’s. The times are the winds of change. Be ready and don’t resist; go with the flow to arrive on time. September 29th–The Full Moon in Aries 8:20 p.m. PDT– What do you want? Why do you want it? Do you really need it? You have all that you ever need at all times. Wanting is a directive of needing attention, which is the simplest act of love. Good news is bad news for someone. Bad news is good news fore someone. Life is pretty funny. Join Mercury at Yoga Loka for Bikram yoga: 48th and Folsom 916-454-4100 www.yogaloka.net
Check out Spirit Speak’s on Mercury’s CANCER (June 22-July 22) Family is more than website for philosophical speakers your blood family it is your spiritual connection. providing insight about the Universe. Look to the friends you choose and the people www.michaelmercury.com you work with they can remind you of you. You could be re-evaluating ‘Personal Astrology Readings by Mercury’ are insightful, original gifts for birthdays, anniversaries, and for clarification in your life. Readings are conducted in person, or via the phone at (916) 834-4321. All readings are taped. Check out the Mercury Minute Daily Video Astrology Forecast at www.michaelmercury.com
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Is Stress Giving You The Blues? By Cammi Balleck, PhD
If you answered “Yes” to any of these questions, you could be one of the estimated 19 million Americans suffering from adrenal fatigue. The adrenal glands are part of the endocrine system; they are grape- sized glands that are your stress glands. When your adrenal glands become tired from trying to keep up with the demands you place on them daily, they stop working. Bad nutrition, daily demands, and deadlines will quickly put the body into an unending cycle of exhaustion and poor nutrition. As the
Healthy adrenals are the key to helping your body make Endorphins or “Happy Hormones”. Endorphins are what give you a sense of happiness, satisfaction, and well-being. If your stress glands are stressed, you won’t have that “all is well” feeling. This common problem of adrenal exhaustion is very easy to fix. First, you need to allow your body to rest as much as you can. Learn to say “No” to any work or activities that are beyond what your body can handle. Second, diet and supplements are very important to promote and support healthy happy hormone function. I recommend the following nutrition to heal your stress glands. EAT FAT AND SEA SALT- Yes that’s right. Your body uses good fats to make happy hormones, so if you are on a fat free diet your body doesn’t have what it needs to make any hormones. Good fats to eat include butter, olive oil, and coconut oil. You want to have plenty of sodium for your adrenals to function and sea salt also contains trace minerals. EAT MEAT AND EGGS - You want to make sure you are giving your body frequent, high protein meals and snacks. Proteins contain Amino acids, and they are the building blocks for healthy cells and proper function of the endocrine system. Limit your sugar, alcohol, and caffeine, a diet high in these three puts daily stress on your body and your adrenals have to respond to this stress as much as they do the deadline at work. ALWAYS HAVE PROTEIN FOR BREAKFAST - If you have carbohydrate or fruit for breakfast the sugar will cause your adrenals to be stressed and working hard before you even start the day. A better option is eggs cooked in butter. EAT REAL FOOD- Try to avoid any fake food, if you can’t recognize the ingredients, neither can your body.
In addition, you also need to be taking a “whole food” multi-vitamin and an extra vitamin C and B complex. These are vitamins that are quickly used up when under daily stress so we need to take them daily. You also need to supplement magnesium. I recommend magnesium at night to help you sleep and repair your body while you are resting. Cammi Balleck, Ph.D, is the leading Happy Hormone Doctor. She specializes in Happiness and training the body to make, keep, and balance happy hormones. She has a Doctorate Degree in Naturopathic Health and is the owner of Elite Wellness Center. Cammi has been cited in Healthy Mama, and on Radio and TV. She is the author of Making Happy Happen and Get Real. Cammi’s passion is helping everyone improve their health, and live happy, whole lives. She also loves to be outdoors and climbs 14,000-foot mountains in her spare time. For more information on helping your bodies make happy hormones, see her new book at www. makinghappyhappen.com. H&F
SACRAMENTO’S Newest Yoga Studio Visit our comfortable, spacious studio and meet our friendly, certified teachers. Begin your new healthy lifestyle! Julie Havelock, Owner/Director VOTED BEST YOGA STUDIO 2011 Sacramento News & Review
6350 Folsom Blvd. Sacramento, CA 95819 916-456-YOGA (9642) BikramYogaSacramento @ gmail.com
www.SacramentoBikramYoga.com august/september 2O12 21
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A
re you feeling stressed? Are you always tired, overwhelmed, or feeling depressed? Do you wake up still tired, unable to think straight in the morning without caffeine, need high-carb snacks, more caffeine, or a nap to get through the afternoon? Do you feel desperate for the energy you once had?
adrenal glands become increasingly stressed, we end up with excess abdominal weight, low immunity, lack of concentration, irritability, depression, disrupted sleep, and ultimately, exhausted.
survival
Quick Down & Dirty Survival Prepping By Joseph Parish
Copyright @2012 Joseph Parish
W
hether you live in a rural country setting or in a bustling city if you keep it simple you can acquire an inexpensive emergency prepping supply which could take care of a 30 day period of time per individual. Let’s cover the essentials in detail now. Food Food is a simple essential to accumulate but remember the golden rule, store what you eat and eat what you store. Store approximate 30 cans of beef stew, 30 cans of mixed vegetables and 30 gallons of water per person. When possible try to store those foods which do not require water to prepare. Alternately, you could store up on 30 cans of tuna or canned chicken and 30 cans of mixed vegetables. If you can store up on extra water you should do so. It can always be used for flavored drinks such as instant teas, coffee and powdered type drinks. The extra water will also allow you to use instant noodles and rice for a more filling meal. By following the suggestions above you should be set for at least a month in the event of a crisis. Combined with the food in your refrigerator and pantry you should be able to last even longer. I realize that 30 gallons of water is not a lot when you consider it being used for hygiene, cooking and drinking. If you are able to do so you should buy or build a water filter. You also have the water in your hot water heater, which could be used during emergency times. Light• Light can be provided by only 1 hurricane lamp complimented with three or four gallons of lamp oil. A hurricane lamp will burn oil at the rate of 1/2 oz per hour. You can forget about batteries as they do not last very long for practical use. Use your flashlights or headlight only in the event that you must wander outside at night. In fact, crank flashlights would be a wise investment. Maintain some flint and steel in your supplies to aid in starting your hurricane lamp. Heat • Surprisingly in a dire emergency a lamp will put out a considerable amount of heat especially if confined to a small room. In addition, you should have a good supply of winter clothing and wool blankets on hand to handle 22
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those extra cold evenings. Fires could be used but they represent an un-needed safety hazard and usually require ventilation. Sanitation Sanitation can easily be accomplished by the use of the commercially available five gallon toilet buckets and a large selection of garbage bags. Stock up on toilet paper according to your normal consumption needs. Keep a bottle of waterless soap handy in your toilet facilities for hygienic cleanup. Health In emergency conditions we must take care of our health and in doing so we may require alcohol for disinfecting wounds, various selections of pain killers and bandages. Bandages can be an assortment of clean dish towels, pillow cases or even sheets cut to size. These can be used to stop any bleeding issues encountered. Anything of a more serious nature will require some sort of improvisation. Keep at least one large bottle of multi vitamins in your supplies. Security Quick security measures can be as simple as tossing some 2 x 4’s under your bed to nail across your doors or windows. You could also use those 2 x 4’s laid on the floor with one end propped against the door while the other end was jammed against the opposite wall. You could employ several simple wedges under the door to prevent it from opening too easily. If worse comes to shove you can use the closet or bathroom doors for the same purpose. Keep a hammer, some nails, several types of screwdrivers and a hatchet readily at hand. If you live in an area where you are permitted to have a weapon you should secure a shotgun for defense along with some sort of concealed pistol for when you go outside the home. I especially like the thought of a survival.22 which could be used for small game and defense if the time arrives. I have a 12 ga. shotgun, a 20 ga. And several.22’s so I stock up on ammo accordingly. A
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good hunting knife would be an excellent addition to your defense weapons. Don’t forget the value of a good quality hand cranked emergency radio to provide you with a sense of what’s going on in the outside world. The items listed above can be quickly assembled and will not interfere greatly with your budget. The food supplies should naturally be rotated within your daily food menus allowing for frequent replenishment. Any scenario which will exceed this 30 day supply becomes a serious issue and you will have to get out and finding what you need to survive. Always maintain a low profile and remain out of sight when possible. For those individuals who may already have a good 30 day emergency supplies on hand you are well ahead of most of the other people when it comes to security and management of emergencies however even the best systems that are in place often overlook something of important. You may discover that your equipment doesn’t work as you expected it to therefore it is always a smart move to test your preparedness system prior to actually needing it. If everything on this list is implemented you can always add to your supplies as you go along. Preparing for emergencies is a never-ending task and takes place continuously. In fact once you are all set for the 30 days mentioned here why not start thinking about 30 more days. Keep up this mindset until you are stored up for a complete year. For more information relating to survival visit us at www.survival-training.info. H&F
Part 2
By David B. Allen, M.D. the Endocannabinoids. The other probability is disease states that involve defects with the number of cannabinoid receptors or function and binding defects of the Endo-Cannabinoid receptors. We will be healed by correcting defects of the ECS. The Endocannabinoid System protects us from oxidative stress which is the ultimate cause of our death from all forms of disease. The plant Cannabis provides us an augmentation of our natural defense mechanism. Again I ask for anyone to give a sound reason for restricting legitimate scientific study on cannabis and Endo-cannabinoids. We should demand our scientists and doctors not be restricted from studying this safe and effective medicine. Regardless of your position for either legalization or continued arrest of our citizens; there cannot be justification for ignorance of the science. The truth will set us free.
Predictions for the Future
Medicine is in the process of changing constantly. What was once current accepted therapy will fade in time as new treatments are proven to be better than old antiquated methods. As an example; Presently we use insulin and oral diabetic agents that lower the blood sugar in diabetics. We are proud of our treatments and charge patients a lot for them. In the future however, this will be considered a treatment failure because we didn’t protect the pancreatic cells in the first place. There is ample scientific proof that THC and Cannabidiol both protect pancreatic beta cells and preserve insulin production by these cells. In the future Doctors will have to protect the pancreas from oxidative stress and premature death of the beta cells of the pancreas by giving cannabinoids and thus preserving insulin production. (see below) In the near future many of the disease processes we treat will involve giving IV doses of soluble forms of synthetic Cannabinoids. This includes any state where oxidative stress is an issue. (That’s all disease actually.) Cannabinoids in some form will be given to you to protect you from the oxidative stress from any of the following; (major trauma, motor vehicle accident, major burn, Spinal trauma, stroke, heart attack, and others too numerous to mention.) You will receive this life-saving medicine in the ambulance prior to reaching the hospital. This medicine will decrease the size and extent of the stroke or heart attack. It will limit the extent of the damage from many forms of human suffering. Patients at risk for stroke or heart attack will take daily preventative doses of high Cannabidiol strains of Cannabis. There will be emergency packs of high Cannabidiol medications for acute events.
David B. Allen M.D.
Cali215doc@gmail.com
Islet protection and amelioration of diabetes type 2 in “fat rats” Psammomye Obesus by treatment with cannabidiol. Vol. 2, No. 1 Pages 27-34 (2012) Journal of Daibetes Mellitus doi:10.4236/jdm.2012.21005 The most striking effect noted was the marked decrease of the destruction of pancreatic islets and beta cells. Conclusions and Implications: CBD partially protects pancreatic islets and beta cells from destruction. CBD lowers significantly the blood glucose level and increases insulin level in Psammomys obesus with diabetes type 2, but does not lead to obesity. As CBD already has been administered to patients for other medical indications we propose its use as a therapeutic agent in diabetes type 2. H&F
2201 Northgate Boulevard, #E
No doubt many diseases processes man has are actually defects in the enzyme cascade of either the production or degredation of
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HEALTH & wellness
How Marijuana and the Endo-Cannabinoid System (ECS) Protects you From Your Food and Oxidative Metabolism
Grandmaster Clint Robinson • Tae Kwon Do Black Belt, 9th Dan
sports & Fitness
From Labor Intensive Lifestyles to Leisure Suit Living in the 21st Century?
I
n days of old when knights were bold people worked hard. Labor was physical and people didn’t get enough rest, proper nutrition or have an understanding of ‘good’ health.
As progress carried American’s from the Industrial Revolution thru the Space Age, sweat was still recognized as the mark of a ‘good days work’, as my grandfather would say. As we rose from the daily grind of physical labor into the management of information by electrons we seem to have lost respect for labor, raising the bar for brains and the work that comes from using them. It’s pretty obvious how much that transformation in our society and lifestyle has cost us in health as people can rarely lift their own weight, run 100 yards or walk a mile without stopping anymore. This loss accelerates as we age. The damage to our health also picks up steam as society consumes processed, fatty, sodium loaded ‘convenience’ foods more often than fresh. It’s no surprise then that our First Lady has made children’s obesity a priority for the White House. With the 21st Century down a decade already more and more people are discovering they are unhealthy, overweight, worn out and lacking motivation. The Center for Disease Control that your
taxes pays for shows some startling facts about how unhealthy we have become as a nation: •P ercent of adults age 20 years and over who are obese: 33.9% (2007-2008) • Percent of adults age 20 years and over who are overweight (and not obese): 34.4% (2007-2008) • Percent of adolescents age 12-19 years who are obese: 18.1% (2007-2008) • Percent of children age 6-11 years who are obese: 19.6% (2007-2008) •P ercent of children age 2-5 years who are obese: 10.4% (2007-2008) And remember the definition of obese: (o·bese adj) 1. So overweight as to be at risk from several serious illnesses, including diabetes and heart disease, if action is not taken to control the weight. It’s also not funny that within the Encarta list of ‘ob’ words in my computer tools, ‘obese’ is listed among words like ‘obituary’ and ‘obfuscate’. If you ‘obfuscate’ to yourself about being ‘obese’ your ‘obituary’ will come sooner than you might think. It doesn’t have to be that way and that’s one of the reasons so many Americans spend time, money and effort at maintaining their fitness. In the Information Age, we pay to sweat! To recover that strength we know is part of our human makeup requires hard, physical work. Today, that generally means some form of exercise. There are more forms, and fads, than most people want to have to choose from leaving them right where they started. What’s right for you?
With this coupon for the first 25 registrants
To gain, regain or maintain our healthy fitness gives us that same sweat our forebears got from their daily physical labor as they worked to survive. As examples for the children; for those that care for you; for your own health for heaven’s sake, let’s all get respect for sweat. Come try Taekwondo if you want the world’s most taught martial art’s self defense technique as a dividend on your sweating a workout. You’ll go home with more than a sweaty towel. It could save your life, in more ways than one. Visit www.robinsonstkd. com and click on Contact Us for a free trial. H&F
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Client: “I’m frustrated. I’m not seeing any results.” Trainer: “Well, have you been sticking to the nutrition plan we laid out?” Client: “It’s been three months though.” Trainer: “I understand. So what about your diet?” Client: (sheepish grin) “It could be better.” This dialogue is all too common in our field. As much as we advise on the subject of nutrition we have little influence over what clients do when they’re out and about on their own. Unlike television reality programs like “The Biggest Loser”, real world trainers don’t work within a tightly controlled environment. And VERY much unlike those programs we don’t offer a substantial cash prize and fame for what is basically a glorified, voluntary internment camp. We’re here to help, not to push you perilously close to cardiac arrest (can you imagine the waiver those people have to sign?). The best we can do is to set up reasonable guidelines and explain to our clients that what we accomplish under our supervision is less than half of the battle. The real work begins once they walk out the door. Without discipline on both sides of the equation the lack of progress in a training program can quickly turn into suspicions about whether the trainer is any good at what he/she is doing and may even turn into resentment. The truth will not reveal itself however, until the same thing happens down the road with another trainer and yet another: that despite all the hopes and outlandish claims, that personal trainers are in fact, NOT magicians. Oh, we like to think we are sometimes. Someone comes in with a goal, follows it to a “T” and reaps the benefits in a relatively short amount of time. Suddenly, we come across looking like miracle workers and before you know it, thousands of followers join us on a pilgrimage to a monolithic quartz shrine tucked away in a Peruvian jungle where we are lifted up to a futuristic hovercraft (eat your heart out, Ezekiel) to listen to the praises of our faithful below. Okay, so that’s a slight exaggeration but it serves to illustrate the fact that those who commit to their fitness on all fronts will achieve because all the necessary ingredients are in place for that to happen; nothing magical about that.
While we’re on the topic of personal trainer-client agreements we should also address the issue of money. Apparently, losing money is more frightening than any health-related condition because when I explain to a client that they aren’t getting the most out of their dollars by continuing to eat poorly that the issue suddenly becomes one of dire concern. Nobody wants to throw their cash (hard-earned or otherwise) away for free, right? And I have no qualms about being up front about working together to accomplish a goal. Hey, it’s a difficult thing to turn away milkshakes and fries because they are too yummy for their own good. Their little voices call out to us with the promise of a tasty utopia, “Hey you! Remember me? Of course you do! I haven’t changed? Have you?” Well, have you? Core Concepts is a personal training studio in West Sacramento owned and operated by three certified personal trainers. We are an enthusiastic trio, unique as individuals but on the same page with commitment to our clients. Look for Core Concepts on Facebook or give us a call! H&F
Core Concepts Personal training studio Group traininG available!
call for a free consultation! Chris 916.284.6646 • Mindy 916.834.6659 • Bryan 916.759.6617 2930 Duluth Street #3 • West Sacramento
10% off first 10 sessions package
By Chris Acosta/Certified Personal Trainer
sports & Fitness
A Two–Lane Road
I seldom give clients super specific nutritional advice because it’s just plain overwhelming and may frighten them into feeling deprived. And with deprivation comes the idea of losing control of their life which can be quite a daunting undertaking. I can bring up all the dangers of heart disease and high cholesterol but if that was a surefire deterrent those risk factors wouldn’t be so prevalent in the first place. Sometimes it’s okay to resort to a bit of honest trickery. I always suggest that my clients first reduce the portion of “bad” food they consume before they begin substituting towards healthier alternatives. The goal in this case is to begin a slow trend over time thus allowing the mind to become acquainted with the change. Bad habits are replaced by good habits and logically, become just as difficult to break. It’s one of the best gifts we can give to our clients.
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DAMON PAVEGLIO
The Lost Art of Silence D
spotted a young man reading Hamlet with his earphones on! Apparently even silent sustained reading brings us too close to ourselves and therefore must be alleviated by loud pop music.
istraction is the only thing that consoles us from our miseries,” the French philosopher Blaise Pascal wrote in the 17th century, “and yet it is itself the greatest of our miseries.” He also famously quipped that all of man’s problems come from his inability to sit quietly in a room alone. Three centuries later, the Canadian scholar and critic Marshall McLuhan observed, “When things come at you very fast, naturally you lose touch with yourself.” Today we have easy access to all the information in the world, but the question remains: how do we know what to do with it all? In the words of Harold Bloom: “Where shall wisdom be found?”
Today the average American spends at least eight and a half hours a day in front of a screen. The number of hours spent online doubled between 2005 and 2009. The average American teenager sends or receives 75 text messages a day, though one girl in our own beloved Sacramento managed to handle an average of 10,000 texts every 24 hours for a month. According to researchers, most Web pages are visited for ten seconds or less. In the words of Thoreau: “We have more and more ways to communicate, but less and less to say.” The great paradox is that all these time-saving technologies and sleek new gadgets were designed to make our lives more manageable. But the reverse has come true: we are busier and more distracted than ever. We are constantly checking our emails, obsessively clicking on Facebook to find out what vaguely familiar-looking ex-classmates are having for breakfast. We haven’t a spare second to hear ourselves think because “Breaking News” is constantly coming in (and what on CNN these days is NOT “Breaking News”?) and that cute co-worker has just posted some pictures 26
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of her/his Hawaiian vacation and the phone is ringing again and Dancing with the Stars is about to begin. Of course it is important to stay in touch with the world and be well-informed, and today we are able to do so with remarkable ease and facility. But it is only by having some time away from the world and the constant onslaught of information that one is able to achieve some perspective and attempt to make some sense of it all. Today it is increasingly important to find time for silence, to take a step back, turn off the computer and TV and iPod and just sit idly by in silence—no matter how strange and unpleasant that nonoise may sound at first. Today we are afraid of silence: I once visited a college campus and
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Silence is a luxury, and more and more people are learning the value of it. In 2007, Intel (of all companies) experimented with conferring on employees four uninterrupted hours of quiet time every Tuesday morning. During this period workers were not allowed to use the phone or send email, but simply had the chance to clear their heads and to hear themselves think. In South Korea and China, “internet rescue camps” are springing up all over the place in the hope of saving kids addicted to the screen. The future of travel, some say, lies in “black hole resorts,” which charge high prices precisely because you can’t get online or TV in their rooms. Fortunately it is not necessary to shell out a fortune in order to stay at a “black hole resort.” It is possible to cultivate silence in your own home. Observe an “Internet Sabbath” by turning off your online connections during the weekend. Reacquaint yourself with the great Russian novels. Revive that ancient custom known as the family meal. Grow a vegetable garden. Or just lay in the grass with your eyes shut and listen to the breeze rustling through the leaves overhead. The monk David Steindl-Rast defined joy as “that kind of happiness that doesn’t depend on what happens.” Most of us would do well to contemplate his words, if only we could find the time. H&F
sports & Fitness
Summer Cycling The Heat is On By John Buchanan acramento summers can be challenging. We can all expect it to be hot, but seldom will its heat keep many of us from our chosen activities. A recent Sunday was pegged at 106 degrees. The golf courses were doing brisk business and the bike trails active. And that’s why I love Sacramento. We seem to embrace the heat, and inwardly as a community I sometimes think we are disappointed that at least a couple of one hundred degree days aren’t logged. Well, that could be just me. But without proper hydration and equipment, the heat can just break a person. For the active cyclist, I have some tips that may carry one through the most blistering of our Sacramento days.
S
1. Plan for the outing. How far will you be going? Do you have a route in mind? Will there be water along the way? It never hurts to start with a plan. 2. Any bike ride, no matter the season, should include water. Caught on a ride, in one hundred degree plus weather, without any water, can seriously harm a person. That simple. Take more than you think you will need. Heat exhaustion is a reality, and water is its remedy. 3. Take some food. This is easily overlooked and including power bars, fruit, nuts, anything in your take along gear will make the ride infinitely better than without. Hot days should be respected. Food and water is its due.
So if you do pass on the Ben and Jerry’s and want to venture out, please consider the above tips. Understand the symptoms of heat exhaustion and its consequences for ignoring them. Drink your fluids before during and after your ride and a lot of it. It will make the ice cream all the more delicious when you finally dig in afterwards. Happy trails. Please visit the Natomas Bike Shop for all of your bicycle needs. 3291 Truxel Road #30, Sacramento, (916) 641-8640 or visit their website: www.natomasbikeshop.com. H&F
NATOMAS BIKE SHOP
CE
6. Clothing. I would consider ditching the cotton. Clammy and miserable, it will do little to cool the body. Investigate the benefits of cycling gear or any athletically inspired clothing constructed of a breathable material. I’ve heard it said that there isn’t bad weather so much as there is bad clothing. I concur.
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7. The dreaded flat. If one does experience a flat or other mechanical breakdown, seek shade. Try to cool down before starting to work on the bike. You will feel better and probably get it right the first time.
916-641-8640 www.NatomasBikeShop.com
8. Take your cell phone. It’s a good idea to have any time and especially so if riding alone on a hot summer day. How can it hurt?
9 198
5. Glasses. Cycling glasses actually work as they are designed to. A wrap around style protects the eyes from debris, errant tree limbs, the wayward insect and will simply allow you to see well through the summer’s glare.
10. Or you can just chuck it all and reach for the Ben and Jerry’s!
SIN
4. Helmet. Is anyone still getting on a bike without one anymore? Okay, just in case there are some who do not, I give you a good reason to do so. It can save your life. Not just from the crash that will occur when heat exhaustion hits you at thirty miles out, but because it will keep your head cool enough to prevent the afore mentioned heat stroke from happening initially. A good helmet allows air to flow freely over your head and will help to keep your body temperature down. There is nothing worse than sweat pouring down into your eyes, and a good helmet can prevent that from happening as well. A helmet should be essential to every ride.
9. And finally, relax. Unless it is an actual race, it shouldn’t be one. A ride on a hot day can be every bit as enjoyable as a cool spring morning ride. It’s a little less crowded on the bike trail and one will be secretly pleased that a great ride was achieved because it was prepared for. As hot as it can get in our fair city, with some preparation, it can be enjoyed every day.
3291 Truxel Road, #30, Sacramento 95833 Mon-Fri 10-7 • Sat 10-6 • Sun 10-5 august/september 2O12 27
2012 SAN FRANCISCO GIANTS
2012 Schedule Date
Opponent
Time
Date
Opponent
Time
Date
Opponent
Time
Aug. 1 Aug. 2 Aug. 3 Aug. 4 Aug. 5 Aug. 6 Aug. 7 Aug. 8 Aug. 9 Aug. 10 Aug. 11 Aug. 12 Aug. 13 Aug. 14 Aug. 15 Aug. 17 Aug. 18 Aug. 19 Aug. 20 Aug. 21
NY Mets NY Mets at Colorado at Colorado at Colorado at St. Louis at St. Louis at St. Louis at St. Louis Colorado Colorado Colorado Washington Washington Washington at San Diego at San Diego at San Diego at LA Dodgers at LA Dodgers
10:15 3:45 8:40 8:10 3:10 8:15 8:15 8:15 1:45 10:15 4:05 4:05 10:15 10:15 3:45 10:05 4:05 4:05 10:10 10:10
Aug. 22 Aug. 23 Aug. 24 Aug. 25 Aug. 26 Aug. 28 Aug. 29 Aug. 30 Aug. 31 Sept. 1 Sept. 2 Sept. 3 Sept. 4 Sept. 5 Sept. 7 Sept. 8 Sept. 9 Sept. 10 Sept. 11
at LA Dodgers Atlanta Atlanta Atlanta Atlanta at Houston at Houston at Houston at Chicago Cubs at Chicago Cubs at Chicago Cubs Arizona Arizona Arizona LA Dodgers LA Dodgers LA Dodgers at Colorado at Colorado
10:10 10:15 10:15 4:05 4:05 8:05 8:05 8:05 2:20 4:05 12:00 4:05 10:15 10:15 10:15 4:05 4:05 8:40 8:40
Sept. 12 Sept. 14 Sept. 15 Sept. 16 Sept. 17 Sept. 18 Sept. 19 Sept. 20 Sept. 21 Sept. 22 Sept. 23 Sept. 25 Sept. 26 Sept. 27 Sept. 28 Sept. 29 Sept. 30 Oct. 1 Oct. 2 Oct. 3
at Colorado at Arizona at Arizona at Arizona Colorado Colorado Colorado Colorado San Diego San Diego San Diego Arizona Arizona Arizona at San Diego at San Diego at San Diego at LA Dodgers at LA Dodgers at LA Dodgers
8:40 9:40 8:10 4:10 10:15 10:15 10:15 3:45 10:15 9:05 4:05 10:15 10:15 3:45 10:05 8:35 4:05 10:10 10:10 10:10
2012 OAKLAND A’S
2012 Schedule
28
CELEBRATING
20
Date
Opponent
Time
Date
Opponent
Time
Date
Opponent
Time
Aug. 1 Aug. 2 Aug. 3 Aug. 4 Aug. 5 Aug. 6 Aug. 7 Aug. 8 Aug. 10 Aug. 11 Aug. 12 Aug. 14 Aug. 15 Aug. 16 Aug. 17 Aug. 18 Aug. 19 Aug. 20 Aug. 21 Aug. 22
Tampa Bay Toronto Toronto Toronto Toronto LA Angels LA Angels LA Angels at Chicago Sox at Chicago Sox at Chicago Sox at Kansas City at Kansas City at Kansas City Cleveland Cleveland Cleveland Minnesota Minnesota Minnesota
3:35 10:05 10:05 4:05 4:05 10:05 10:05 3:35 8:10 7:10 2:10 8:10 8:10 8:10 10:05 9:05 4:05 10:05 10:05 3:35
Aug. 23 Aug. 24 Aug. 25 Aug. 27 Aug. 28 Aug. 29 Aug. 30 Aug. 31 Sept. 1 Sept. 2 Sept. 3 Sept. 4 Sept. 5 Sept. 7 Sept. 8 Sept. 9 Sept. 10 Sept. 11 Sept. 12
at Tampa Bay at Tampa Bay at Tampa Bay at Cleveland at Cleveland at Cleveland at Cleveland Boston Boston Boston LA Angels LA Angels LA Angels at Seattle at Seattle at Seattle at LA Angels at LA Angels at LA Angels
7:10 7:10 1:10 7:05 7:05 7:05 12:05 10:05 9:05 4:05 4:05 10:05 3:35 10:10 9:10 4:10 10:05 10:05 10:05
Sept. 13 Sept. 14 Sept. 15 Sept. 16 Sept. 18 Sept. 19 Sept. 20 Sept. 21 Sept. 22 Sept. 23 Sept. 24 Sept. 25 Sept. 26 Sept. 27 Sept. 28 Sept. 29 Sept. 30 Oct. 1 Oct. 2 Oct. 3
at LA Angels Baltimore Baltimore Baltimore at Detroit at Detroit at Detroit at NY Yankees at NY Yankees at NY Yankees at Texas at Texas at Texas at Texas Seattle Seattle Seattle Texas Texas Texas
3:35 10:05 9:05 4:05 7:05 7:05 1:05 7:05 12:00 1:05 8:05 8:05 8:05 2:05 10:05 4:05 4:05 10:05 10:05 3:35
YEARS
|
WWW.HEALTHFITNESS.US
SEASON SCHEDULE
2012 season schedule
canned Food dRIVe
sundaY, ocT 14
1:25pm | FOX canned Food dRIVe
ThuRsdaY, ocT 18
5:20pm | NFL NETWORK MondaY, ocT 29
5:30pm | ESpN
NEW YORK BUFFALO
NEW YORK
GIanTs
sundaY, dec 16
SEATTLE
seahaWKs
sundaY, dec 23
ARIZONA
sundaY, dec 30
PacKeRs
sundaY, noV 11
1:25pm | FOX canned Food dRIVe
lIons
MondaY, noV 19
sundaY, noV 25
VIKInGs
5:30pm | ESpN
1:25pm | FOX
JeTs
sundaY, dec 2
sundaY, dec 9
BIlls
caRdInals
10:00Am | FOX 1:05pm | CBS neW ToY dRIVe
5:20pm | NBC 1:25pm | FOX 1:25pm | FOX neW ToY dRIVe
AWAY HOME
SAT
AUG 25
DETROIT LIONS
4:00 PM
THUR
AUG 30
@ SEATTLE SEAHAWKS
7:00 PM
REGULAR SEASON 7:15 PM
SEP 10
SAN DIEGO CHARGERS
HOME
1:25pm | CBS
AWAY
sundaY, ocT 7
HOME
10:00Am | FOX
AWAY
sundaY, seP 30
AWAY
10:00Am | FOX
mINNESOTA
HOME
sundaY, seP 23
DETROIT
HOME
5:20pm | NBC
neW chIldRen’s BooK dRIVe
HOME
sundaY, seP 16
GREEN BAY
AWAY
1:25pm | FOX
7:00 PM
MON
ST. LOUIS
SUN
SEP 16
@ MIAMI DOLPHINS
10:00 AM
SEP 23
PITTSBURGH STEELERS
1:25 PM
CHICAGO
SUN SUN
SEP 30
@ DENVER BRONCOS
1:05 PM
NEW ORLEANS
SUN
OCT 7
BYE
saInTs
SUN
OCT 14
@ ATLANTA FALCONS
10:00 AM
ST. LOUIS
SUN
OCT 21
JACKSONVILLE JAGUARS
1:25 PM
SUN
OCT 28
@ KANSAS CITY CHIEFS
1:05 PM
mIAmI
SUN
NOV 4
TAMPA BAY BUCCANEERS
1:05 PM
NEW ENGLAND
SUN
NOV 11
@ BALTIMORE RAVENS
10:00 AM
SUN
NOV 18
NEW ORLEANS SAINTS
*1:05 PM
SEATTLE
SUN
NOV 25
@ CINCINNATI BENGALS
*10:00 AM
SUN
DEC 2
CLEVELAND BROWNS
*1:25 PM
ARIZONA
THUR
DEC 6
DENVER BRONCOS
5:20 PM
SUN
DEC 16
KANSAS CITY CHIEFS
*1:25 PM
SUN
DEC 23
@ CAROLINA PANTHERS
*10:00 AM
SUN
DEC 30
@ SAN DIEGO CHARGERS
*1:25 PM
REGULAR SEASON sundaY, seP 9
@ ARIZONA CARDINALS
HOME
chaRGeRs
AUG 17
AWAY
7:00pm | CBS-5
SAN DIEGO
FRI
AWAY
ThuRsdaY, auG 30
BRoncos
5:00 PM
HOME
TeXans
1:00pm | FOX
DENVER
DALLAS COWBOYS
AWAY
5:00pm | CBS-5
HOUSTON
VIKInGs
sundaY, auG 26
AUG 13
AWAY
saTuRdaY, auG 18
mINNESOTA
MON
HOME
6:00pm | CBS-5
HOME
FRIdaY, auG 10
AWAY
PRESEASON
PRESEASON
RaMs BeaRs
RaMs dolPhIns PaTRIoTs seahaWKs caRdInals
all GaMes aRe BRoadcasT on KnBR 680/1050 aM and The Bone 107.7 FM. daTes and TIMes oF all GaMes aRe suBJecT To chanGe.
ALL TIMES LISTED ARE PACIFIC. * TIMES SUBJECT TO CHANGE DUE TO FLEXIBLE SCHEDULING.
august/september 2O12 29
49ers and RAIDERS SEASON SCHEDULE
RAIDERS
Adequate Water Storage in Emergencies survival
By Joseph Parish
Y
ou cannot store any vast quantity of water for emergencies for any long period of time using the usual plastic gallon water containers purchased in the grocery store. These containers eventually begin to break down and leak as the plastic leaches into the drinking water as well. Naturally the life span of the plastic container depends upon how thick the plastic is as well. The thicker ones will last much longer than the usual thin milk carton plastic ones. With this weakness of containers in mind I have approached this issue from several different viewpoints and believe the following will assist us to become better water prepared. First, I plan to recycle rainwater by the use of a 50-gallon water reservoir. This is merely being mentioned as a dire backup measure. I have found several fancy rainwater containers that will be both practical and pleasing to the eye. Our goal contains plans to install gutters on our shed to allow the downspouts to fill these rain barrels. We currently have a 10x12 storage shed that holds miscellaneous items that need to be sorted and properly disposed of. Alternately, Rubbermaid makes a Roughneck securable shed that could serve as a water storage building. This unit could be placed on our patio and none would be the wiser as to what is in it. Either way my goals are to turn either the shed or the Rubbermaid unit into a water storage location. The storage shed is anchored down so I feel safe that it will survive some strong hurricane winds if necessary. If I choose to use the Rubbermaid I will have to deal with the tie down issue at another time. My main objective is to survive any sort of emergency for at least a 30-day period of time. I realize that the recommended amount of water is around two gallons per person per day but this would be a sufficient start. This water supply would not be utilized for anything but drinking and cooking. We will be purchasing several 5-gallon buckets in which to transport the water from the storage shed location to our kitchen. We would employ a rack system to hold the two 55-gallon barrels one above the other. This way we could fill the bottom barrel first stacking an empty on top and than fill that top one. We might need to purchase a hand operated siphon pump to fill the 30
CELEBRATING
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YEARS
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units but the cost there would be a mere five to ten dollars. When it comes time to obtain water from the barrels we would siphon what we need from the upper barrel first and than move to the lower one.
by filling the container to the top with additional water. Place the cap on the container and lay it on its side for 3 minutes. This is a process to sterilize the containers only and is not intended for drinking. After processing the containers pour the liquid down the drain.
Keep in mind that we will also have water purification materials stored as well just in case they are necessary, this way we could use water which is ready available and purify it. We have not forsaken our plans to purchase the Cadillac of water filters known as a Burkey along with extra filters but I like to keep all options open. One thing that many people fil to realize is that water filters do not always guarantee the safety of the water being filtered.
To prepare your drinking water follow the rules below when adding bleach: Amount of water Bleach to add Bleach to add (clear water) (cloudy/dirty water) 1 gallon 8 drops 1/2 teaspoon 5 gallons 16 drops 1 teaspoon
Walmart markets a small kit, which includes iodine and purification tablets to purify water. You merely have to add the chemicals and let it sit a while prior to drinking it. Be advised that Iodine purified water often tastes horrible but when one is faced with the possibility of dehydration or drinking nasty tasting iodine water I believe most would vote for the nasty water.
After the bleach has been added the water will need to be mixed by either stirring it or shaking the container after which you should let the water stand for a 30-minute period prior to using it. You will notice a slight chlorine odor if not you should consider adding another dose of bleach and letting the water sit for another 15 minutes. It is recommended that you only treat enough water to meet your immediate needs (48 hours).
Although water does not spoil it does become flat after sitting still for a long period of time. This is not a major issue as you merely need to aerate it slightly by placing some in a container and pouring it back and forth between containers. This adds air to the water and eliminates the flat taste. If you are like me you will store powdered fruit drinks, instant tea or Kool-Aid to aid in making the water more palatable. When storing water you must first sterilizing the containers. Wash the containers well with soapy water and rinse them thoroughly. Let dry and fill them half full of water. Add 1 cup of chlorine bleach for every gallon of water. Finish up
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Stored water should always be covered. Green mold will form inside buckets of water that has been sitting in the bright sunlight for too long of a time. This will happen to stored water as well if it is not kept from direct sunlight. Empty and re-sanitize your water holding containers once per year and than refill them with fresh water. Previously we had employed just about anything you could imagine to store up on water for a projected emergency such as soda pop bottles of all shapes and sizes, juice bottles. We have found in the past that water stored in any type of plastic containers such as the soda bottles provides a fairly useful life span. Avoid the plastic milk containers however. For more information relating to survival visit us at www.survival-training.info. H&F
Lake Tahoe
By Carl J. Giacci
Many times these same beach locations also serve as wedding venues throughout the year. Numerous couples have loved the thrill of a lakeside wedding in the exciting town of Tahoe. Regan Beach is one such spot on the south shore where couples marry and then celebrate their honeymoon in Tahoe.
L
ake Tahoe sits at an altitude of 6225 feet. The lake itself is the second deepest lake in the U.S., with a maximum depth of 1,645 feet and is the third largest alpine lake in the world. Renowned for its natural beauty and adventurous attributes, Tahoe also has an enriching history of origin. Historically, the belief was that the Lake Tahoe basin was of volcanic origin. However, the valid theory is that Tahoe’s basin was formed by faulting fractures in the earth’s crust. Faulting fractures cause blocks of earth to move up or down. The uplifting blocks are what created the Carson Range to the east of the lake, and the Sierra Nevada Mountains to the west. Downward moving blocks created the Lake Tahoe Basin that’s presently situated in-between these mammoth mountain ranges. Golfing is big in Tahoe in the summer months and early fall. Particularly notable as one of America’s top golf courses and host to a variety of major golf events including the American Century Celebrity Golf Championship, Edgewood Tahoe is a first-rate facility that is conveniently located on the south shore on the Nevada state line. Many well-known personalities have golfed on the extraordinary course of Edgewood.
Another popular Tahoe activity to partake in is hiking because there are a variety of trails around the lake leading to the most scenic views imaginable. Eagle Rock, for example, is a dormant volcano located on the west shore, and a 30-minute hike to the top reveals an awe-inspiring panoramic view of the rich blue waters of
Lake Tahoe. In close proximity are the trails of Emerald Bay Falls. These are easily traveled paths leading to spectacular views of the falls and tri-colored bay. On the east shore is Spooner Lake, which consists of hiking trails that lead to striking views of the Eastern Sierras. Boating, parasailing and water skiing are the aquatic summer sports that can be found around the lake with boat launches conveniently located throughout. Zephyr Cove Resort on the Nevada side and the Ski Run Marina in California are two places on the south shore of Tahoe that provide skidoo and small paddleboat rentals for those who want to take part in this sort of summer fun. Having an approximate diameter of 22 miles and a width of 12, Lake Tahoe has a super long shoreline perimeter totaling 72 miles. This equates to loads of beaches for sun tanning or lounging, many of which are equipped with picnic tables, barbeque pits, playgrounds, and volleyball and tennis courts. Additionally, there are afternoon concerts at several beach locations about the lake to add to the summertime enjoyment.
As you travel around the lake, you’ll discover many of the craft fairs in the small towns, which offer another form of summer and springtime fun. These fairs are typically composed of jewelry, gift items, modern artwork and an assortment of other items of interest. The gaming casinos on the northern and southern shore of Tahoe are for those interested in some fast-paced action. The casinos provide 24-hour entertainment including slot machines, table games, restaurants, outlandish nightclubs and nightly showroom performances. Of course, this is not an all-inclusive list of the fun in Tahoe, but a small glimpse of what to expect when you arrive. If your preference is a leisurely walk along the sandy beaches or a power hike up the steepest mountain peak, skiing the mogul slopes of Heavenly or playing 18 holes on the finest golf course around, you can bet it’s available at the “Lake of the Sky”. For the weekend thrill-seeker or laid-back vacationer alike, Lake Tahoe is a year-round, dazzling getaway that has it all. Visit the beautiful beaches in South Lake Tahoe that also double as popular destination wedding venues. If you’re anticipating a future wedding in Tahoe, check out www.laketahoeweddinginfo. com and photos of incredible lake views at various locations around the lake. H&F
august/september 2O12 31
travel
Fun Facts and Fun Things to Do
WHATCHA GONNA DO? PART 1
5 Steps That Will Minimize Cat Dander C
By Danny Presswood Copyright Danny Presswood, 2006 All Rights Reserved.
PETS
By Debbie Davis
3
Alpha dogsatoccupy high traffic areas, like hallways andsymptoms entryways. dander affects millions of people by triggering that from to the debilitating. Continuous highto Don’t step range over or goirritant around dog, nudge the dogexposure and telltoher amounts it can cause acute chronic condimove out of your way, ofand make sure sheand/or does so. Thisrespiratory lets her know who tions to develop. owns the space and who is in charge. Don’t allow your dog to DEMAND your attention. Dogs usually Dander is dead flakes of skin beinghand shed to do this by climbing on your lap,that orare by constantly nudging your ormake arm. way for newer healthier skin that is more able to protect from disease Make theand dog sit, lie down, etc., and then give lavish praise and attention. infection. Remember, you control when you give your dog attention, affection, and praise. This shedding process will continue throughout your pet’s life and so Exercise control over your dog’s possessions. Take away all her toys, learning to deal with it effectively with allow you to live a healthier lifethen give her a command, and when she obeys, give her the toy as a style while being able to enjoy your cat more. treat. After she plays with it for awhile, take it away again. main source of irritation is a protein in theyou dander Fel d1 WhenThe you come home, make your dog greet first.called Ignore him Domesticus 1).be It issubmissive also found in Symptoms until (Felis he does. He must tosaliva you, and noturine. the other way around. from exposure include itchiness, watering eyes, closed throat, congestion, and sneezing. Establish dogfrequent eating times. In the pack, the Alpha dog always eats first, and then the other dogs eat. Make sure the family eats first, followed
4 5 6 7
And while there is no way to eliminate it completely as long as you have your pet, here are 5 things you can do to keep it to a minimum.
Create A Cat-Free Zone: If you are adopting a kitten, set the ground rules from day one. Make the bedroom one of the places where your pet is not allowed to go. Keep the door closed so that the floors, bed, and chairs are less likely to have hair and dander. If you already have a pet that is used to lounging in your bedroom, this may be a little bit tougher to enforce. Close the door to your room and thoroughly clean walls, carpets, and linens. Your kitty may express great displeasure at being displaced. Scratching at the door and meowing may continue for a while. But stay strong. This one step could be the difference between being able to manage your allergies/asthma and enjoying your pet or having to find another home for it. Reduce Fabrics: Anything that is woven is a haven for particulates. That includes the cat-related particylates like hair and dander, but also other more normal particles such as dust, dust mites, mold and mildew spores, and seasonal pollen. All of these are well known allergens that can wreak havoc with those who are sensitive to them. Clean Your Home: It would be nice to think that you could just wave a wand and totally redo your interior. And that’s great if you can, but for many it will take an awareness of what needs to go and replacing things as the need occurs. Replace draperies with blinds that can be wiped clean; wood floors, linoleum, and tile trump carpet because they can easily be damp mopped. Area rugs that can be washed make them easy and low cost to clean frequently. Vacuuming frequently will help remove particles that have fallen to the floor that are likely to have dander attached to them. A cleaner with a HEPA (high efficiency particle arresting) filter will keep those particles from being blown back into the air. Don’t forget to wipe down the legs of chairs and tables that cats tend to like to rub against. Wash their favorite toys, rugs, and bedding at least once a week as well. Bathe Your Cat: If this is done with a kitten from the time you bring it home, it will get used to the routine and life will be easier for both of you. Starting a new regimen like this with an older cat is likely to be tougher. Regardless of age, check with your veterinarian first to determine the right frequency and the best products to use. Filter The Air: Using a cleaner with a variety of particle filters including a HEPA will continually minimize the amount of airborne dander that is available to be inhaled. Don’t let cat dander come between you and your pet. Clear the air 24 hours a day with the Cat Dander Air Purifier from PurerAir.com. H&F
32
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WWW.HEALTHFITNESS.US
Millie Finch/Trends-n-Treats Pet Supply-Spa-Boutique
I
really think that most people really love their animals, but unfortunately they sometimes fail to think about things that should be basic common sense. When pet owners understand the importance of seeing the world through a lower set of eyes, the eyes of the animals, the basics of care can come easier. Did you know that animals can suffer from overheating, sunburn and dehydration just like people can? Too much exposure can lead to heatstroke, brain damage and heart failure. Dogs are more at risk then even we are, especially puppies and senior dogs. A dog’s normal body temperature runs between 100102 degrees. They have sweat glands on their noses and their paw pads. To cool down, a Dog will pant and drink water. Whether your pets are inside or outside, they need access to cool water and proper shelter. When going on walks and visiting the local dog park during warmer temperatures, remember to provide these same essentials. Q- Millie Can you give us some helpful tips to keep our animals safe, cool and protected during the long and hot days of summer? A- I’d love to. Here are the top 12 tips to keep you pets safe and cool: 1. Make sure your animals have access to cool water and keep their water out of the direct sunlight. Spill Proof water bowls for home & travel work best, like Buddy Bowls, made in the USA. They’re spill proof and hold a generous supply of water. Portable water bottles like the Water Rover which has a built in bowl and left over water can flow right back into the bottle after use! 2. Offer moist, fresh and natural diets like Stella & Chewy’s Frozen Raw, it’s a complete diet with 95% meat, fruits and vegetables. 3. Give raw bones and fresh treats like “Sweet Spots” frozen yogurt from Natures Varity or Yoghund frozen yogurt.
4. Animals need shelter away from direct sunlight for periods of time. Provide a shady area or home for them. You can use a kennel Cover, Midwest makes one. 5. Animals tucker out more easily in warmer temperatures too. Provide a cool place for them to rest and relax. A great solution is the “Cool Bed III.” Similar to a waterbed, when properly used the cool bed can lower a dog’s body temp by 20 degrees! There’s also a “Cool Pad” no need to ad water for the same results! 6. Cats & Dogs can get sunburned! Skin Protection is important, especially since many dogs and cats will get shorter hair cuts when it’s hot outside. If skin is exposed and no fur is covering the animal, you may need to clothe your pet with a shirt or use a sunscreen. Doggles makes a handy spray sunscreen.
9. For outings or just hanging out around the house, you can provide your animals with cooling back packs or bandanas like the Cool it Bandana by KY. 10. During water sports, dogs need protection too, just like we do. Again, use sunscreens and life vests like K-Float Coat from Ruff Wear or Vest by Doggles and more. 11. Never leave your dog unattended by the pool, lake or in a boat etc. Make sure to teach your dog where the steps and ladder are and how to swim to them. 12. Your animals depend on you to protect them. Treat them the way you would want to be treated if you were in their paws To learn more visit Trends-n-Treats Pet SupplySpa-Boutique at 8929 Madison Avenue #200, Fair Oaks, (916) 536-0000. www.trendsntreats.com. H&F
7. Paws can burn on asphalt and concrete. It’s best to walk your dog & cats during the early morning or evening hours. During peak sun, keep them on the edge of the grass to help protect paws. Ruffwear offers various types of paw wear like their All Terrain Booties. Paw wear helps dogs avoid burns, cuts, scraps, insect bites and stickers. Ruff wear has grip Tex to help keep a dog from slipping when hiking. 8. UV Rays can be harmful to dog’s eyes, especially dogs with light colored eyes. Doggles has a variety of attractive and functional eye wear like their k-9 optics, sporty Doggles LLS and even mesh eye wear!
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Tips for Keeping Your Pets Safe & Cool During the Hot Dog Days of Summer
The United States of America at the Summer Olympics: From 1896 to 2012! G
sports
By Alejandro Guevara Onofre
ood Luck, U. S. athletes for the London 2012 Olympics!
1896 The States was one of the first 13 countries to send an athletic delegation to the Summer Games - among the world’s most high-profile sporting events-- on Greek soil.
1896 In Athens, the United States of America became the leading sports country of the world after finishing first in unofficial team standings in the First Modern Olympiad. There, the 1896 U.S. Olympic squad earned a total of 20 medals: 11 gold, 7 silver, and 2 bronze. Meanwhile, Boston-born James B. Connolly was the first person to claim a gold medal in Olympic history after winning the triple jump in Athens’ Panathinaiko Stadium. Back home in Boston, Mr. Connolly was given a hero’s welcome. Since 1896, without interruption, America has been renowned for producing international champs. 1896 What hurdler was the first American athlete to win an Olympic title? Answer: Thomas Curtis, a Massachusetts Institute of Technology student. He made a time of 17.6 seconds to win the gold in the men’s 110m hurdles in Greece. 1912 Oklahoma-born Jim Thorpe won both the decathlon and pentathlon in the Summer Games at Stockholm, Sweden. Decades later, many sportswriters and sports experts selected him as both “the greatest football player and male athlete of the first half of the 20th Century.”
United Mexican States, but that was a prelude to his “big win” in the next Olympiad in West Germany.
1968 America’s discus thrower Al Oerter made Olympic history to win his fourth consecutive gold (from Melbourne 56 to Mexico 68). 1972 World-class swimmer Mark Spitz made international headlines in the Munich Olympics after winning seven golds: 100m frestyle, defeating 47 competitors from 29 countries and territories; 200m freestyle, with a victory over his fellow athlete Steve Genter; 100m butterfly, first among 39 swimmers from 29 nations; 200m butterfly, finished first over his countryman Gary Hall; 4x100m freestyle, alongside David Edgar, John Murphy & Jerry Heidenreich; 4x200m freestyle, with his fellow Americans John Kinsella, Frederick Tyler, and Steve Genter; 4x100 medley, with Mike Stam, Bruce Tom, and Heidenreich.
1936 Alabama-born Jesse Owens captured America’s attention by earning four world titles in Berlin—100m, 200m, and 4x100m relay, as well as the long jump. He became one of the globe’s most highprofile athletes in the 20th Century. His big performance occurred when there were fewer black athletes in the global sports arena, breaking down the barriers of prejudice, and occurred with the political backdrop of Germany’s Nazi regime. During Owens’ days as sprinter and long jumper, he became a symbol of the struggle against racism.
1984 Los Angeles (CA) was transformed into an “Olympic paradise” with the famous Olympic Stadium as backdrop. This was the second time the city hosted the Summer Games. It was regarded as one of the greatest multi-sport events in Olympian history despite an international boycott. Mary Lou Retton won a gold medal in women’s gymnastics, becoming the first US women to do so. Aside from that, she won five 1984 Olympic medals.
1940-1944 The Games were cancelled due to World War II. 1948 The United States received 23 golds in the Games of the 14th Olympiad in London, Great Britain, winning the unofficial team championship. In the meantime, in New York City, America’s win set off a wave of explosive emotion as it was announced on nationwide radio.
1988 At the United States Olympic Track and Field Trials at Indianapolis, California’s sprinter Florence Griffith Joyner, under Bobby Kersee’s watchful eye, lowered the previous world record of 10,76 seconds (established by her fellow team-mate Evelyn Ashford) in the 100m four times, a 10.60, 10.49, 10.71, and 10.61.
1952 At the Helsinki Games, the United States delegation took first place in team standing by winning 40 global titles.
1988 After finishing second in the women’s 200m in the Games of the 23rd Olympiad on US soil in 1984, Griffith Joyner became the globe’s fastest woman when she obtained three golds in the Seoul Games: 100m, 200m and 400-meter relay. She added a silver medal in the 1,600-meter relay. But that wasn’t all. On September 29, 1988, she broke the world record twice in the women’s 200m – 21.56s (semifinals) and 21.34s (finals). She was named Sportswoman of the Year by sportswriters, and other experts in Western Europe and the U.S., and praised in the newspapers in the Soviet Union.
1964 At the Summer Olympic Games in Tokyo, Japan, the US contingent captured 90 medals - 36 gold, 26 silver, 28 bronze, winning the first place in the unofficial team championships. 1968 Despite being considered a strong contender to earn golds in men’s swimming, Mark Spitz only won two Olympic titles in the 34
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1992 The so-called “Dream Team” made its longawaited international debut in the Games of the 25th Olympiad in the Spaniard city of Barcelona, after beating Angola (African champion) 116-48. Later on, the team became Olympic champion. The US delegation included the NBA stars Patrick Ewing, Magic Johnson, Karl Malone, Michael Jordan, Charles Barkley, John Stockton, Chris Mullin, Clyde Drexler, Scottie Pippen, David Robinson, Larry Bird, and the young-up-and-coming player Christian Laettner. From the beginning, the American side was the big favorite by the media in Spain. 1996 Kentucky-born Muhammad Ali, the Greatest, lit the cauldron for the Centennial Games in Atlanta, giving one of the more memorable moments in the Summer Games. 2000 Baseball history was made in the Summer Games when the US received the gold, defeating Cuba. 2004 The US took first place at the 2004 Athens, capturing 103 medals (35 gold, 39 silver, 27 bronze).
2008 Maryland-born swimmer Michael Phelps shocked the world by winning eight Olympics golds in Beijing, China’s capital. This sports star won the 200m individual medley, the 400m individual m, the 100m butterfly, 200m butterfly, 200m freestyle, the 4x100m freestyle relay, the 4x200m freestyle relay, and the 4x100m medley relay--breaking the 36 -year-old record of Mark Spitz. He was the most recognized face on the planet in 2008. The United States athlete is the most decorated sportsman in Olympian history. 2012 The States may send 580 athletes, having strong chances in several sports as athletics, basketball, beach volleyball, boxing, gymnastics, swimming, tennis, women’s soccer, women’s volleyball, and wrestling. In the last FINA World Aquatics Championships at Shangai, China, for example, the US delegation captured 17 golds with sports stars like Michael Phelps, Ryan Lochte, Rebecca Soni, Jessica Hardy and Missy Franklin. Meanwhile, in the 2011 Athletics Global tournament, there were 12 winners from America. Alejandro Guevara Onofre is the author of a host of articles/essays about 220+ countries, including history, tourism, national heroes, and Olympic sports. In addition, he has published “History of the Women of the United States” and “Famous Americans.” two books on women’s rights. H&F
Making New Bars of Soap From Used Stubs By Joseph Parish Copyright @2012 Joseph Parish
H
ave you ever taken stock of all those small stubs of soap which frequently end up accumulating uselessly in your shower stall, doomed to never to be used again? Why not give those unwanted used bars of soap a new lease on life? This idea is a great money saver and an excellent way to make fresh soap from leftovers which would usually be tossed in the trash. This process is generally referred to as hand milling. Items Needed An old cheese grater An unused double boiler A pound of shaved used soap stubs 12 ounces of liquid either milk, water or tea A mold for your soap (do not use aluminum, copper, iron, Teflon or zinc) Plastic wrap Non-stick vegetable spray Wooden stirring spoon Rubber or latex gloves
Start your soap making experience by collecting your soap leftover residue into one container and after you have accumulated a sufficient quantity you will be able to embark upon your new soap making adventure. Remember the golden rule in soap making is to always use rubber or latex gloves at all times when working with your soaps. After donning your latex gloves begin preparing your soap molds. Soap molds can be purchased in a wide selection of various designs and the final choice is left entirely to your own preferences. Prepare your mold by initially spraying it with a non-stick vegetable spray. This spray will make it much easier to remove your final product in a quick and effective manner. Take an unneeded double boiler and slowly heat the liquid of your choice whether it will be milk, water or even tea. Bring the temperature up to 170 to 180 degrees Fahrenheit. After
attaining the proper temperature add your grated soap being certain that you stir the mixture slowly and constantly. Now, reduce the heat so that the liquid and grated soap goes from a near boil to a mere simmer. Continue to stir your mixture slowly but it is no longer necessary to do so continuously. Continue this procedure until the grated soap has transformed itself into a liquid mush. At this time you can add any additives that you may desire such as essential oils, exfoliates, etc. Stir them into the mixture well and immediately pour the resultant concoction into your waiting molds. Cover the molds with plastic wrap and let sit for 24 hours. After the 24 hours has passed remove the plastic wrap and place your filled molds in a dry, draft free location for three to four weeks. For more information relating to survival visit us at www.survival-training.info. H&F
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sports
1989 The IOC ruled that professional athletes were eligible to participate in the Summer Olympics (1992-).
The owners of The Meadows at Country Place, Rangi Paula V. Giner and John F. Cimino Jr. are proud to announce