Healthy Beginnings Magazine January 2018 by Healthy Beginnings Magazine

LIFE’S A JOURNEY. MAKE IT A HEALTHY ONE.

January 2018

YOLO FOR YOGA

NEW YEAR? DON’T FEAR!

HOW YOU CAN USE A COMPLETE YOGA PRACTICE TO LIVE A MORE SKILLFUL LIFE

BREAKING DOWN BARRIERS ON YOUR PATH TO SELF-ACTUALIZATION IN 2018 CHECK OUT THIS SIMPLE FORMULA TO MAKE PERFECT PLANT-BASED SMOOTHIES

RESOLVE TO RECREATE

JUST BREATHE

EMBRACE POSITIVE CHANGE IN 2018 WITH DEEP BREATHING TECHNIQUES

EMBRACE GRATITUDE AND HAPPINESS TO BETTER YOURSELF AND THOSE AROUND YOU

TAKE ONE HBmag.com

ISSN 2150-9921

Northern Nevada’s Local Resource for Natural Living

Healthy Beginnings | January 2018

CONTENT HEALTHY BODY

10 Try Martial Arts as a Different Kind of Fitness 12 Using Hyaluronic Acid for Healthy Skin Care 14 Feeling Better Mentally, Physically and Emotionally 15 Embrace the Healing Power of a Complete Yoga Practice 26 Reduce your Body’s Toxic Loads with Chelation Therapy 34 There’s Still Time to get a Flu Shot this Season

HEALTHY EATING

08 Five Ways to Lose Weight with a Plant-Based Diet 20 A Simple Formula for the Perfect Green Smoothie 22 Replace Bread in Your Diet with Nutty, Crunchy Crackers

HEALTHY LIVING

13 Essential Oils for Embracing Change in the New Year 16 Improve Your Path to Continuing Transformation 18 Make 2018 a ‘PAWsome’ Year for your Pets, Too 24 Integrate Deep Breathing Techniques to Bolster Positivity 33 Biophotons – and UV Light/Colored Light Therapy

Healthy Beginnings | January 2018

HEALTHY MIND 05 06 28 30 32

Tips to Becoming a Better Person in 2018 Overcoming Obstacles to Self-Actualization Ten Steps for Healthy Brain Function Dissecting Symptoms of Post-Concussion Syndrome Build your Soul House Within your Dreams

IN EVERY ISSUE 04 36 38 39

Editor’s Note Local Wellness Directory The Cork Boards Local Events Calendar

ON THE COVER 06 12 15 20 24

New Year? Don’t Fear! Resolve to Recreate YOLO for Yoga Groovy & Green Just Breathe

EDITOR’S NOTE

HEALTHY BEGINNINGS

“I’m gonna make a change, for once in my life. It’s gonna feel real good, gonna make a difference. Gonna make it right…” — Michael Jackson “Man in the Mirror” Greetings, readers! Can you believe we’ve already made it to 2018? Time sure does fly, doesn’t it? Think about it — it was 20 years ago, on Jan. 1, 1998, when smoking was officially banned inside California bars and restaurants. It was a major step forward for our health, and a major victory for the “little people” when it comes to the ever-evolving fight against Big Tobacco. Fast-forward 20 years, and we find ourselves in a world where smoking is more frowned upon than ever, and even health insurance costs are being increased for those who do smoke as yet another way to discourage such an unhealthy act. Nowadays, outside of Nevada casinos and a few other locations, no longer do we live in a world in which so many indoor locations are poisoned with tobacco smoke. The point I’m making is that no matter the timeframe — whether 20 years or 20 minutes — as the loose saying goes, the one constant thing in life is change. And in my opinion, there is no better time to talk about embracing change than at the turn of a new year. For a lot of people, this means embarking on a journey toward at least one New Year’s Resolution, such as committing to working out regularly, eating healthier foods, quitting smoking (see above!), and so on. Meeting these goals is admirable, no doubt, but I find there is a larger opportunity at our fingertips as we welcome 2018 into our life — we can and should resolve to be better human beings by embracing positive change and letting love and gratitude help lead our lives. I know, I know … we live in a world dominated by negative social media commentary and constant criticism of one’s views, so it can be tough to not judge and not take the higher road. That’s why we wanted to focus the January 2018 edition of Healthy Beginnings on a variety of topics that center on the concept of how you can change for the better. For example, did you know there are several ways to overcome obstacles that get in the way of your goals of self-actualization? Read more on pages 6-7. You can also read about which essential oils can best help you embrace change (see page 13). And, on the topic of resolutions, have we reached a point where we have altered our perception of what a resolution actually is? Turn to page 15 to read how that might be the case — and what you can do to get back on spiritual track. At the end of the day, it’s up to each of us to choose how we want to change. And then the hard part begins — staying committed to embracing that change. I hope that the content included in the first Healthy Beginnings magazine of 2018 helps get you on the right path. Cheers!

INTERIM EDITOR

Kevin MacMillan | 775-850-2145

EDITORIAL DESIGN Mikey McGarvey

CONTRIBUTING WRITERS

Elaine Brooks, Carole Bucher, Dr. William Clearfield, Dr. Andy Drymalski, Mike Escobar, Dr. Robert A. Eslinger, Dr. Randall Gates, Dr. Michael Gerber, Van Harding, Daniel W. Heller, Marie-Claire Hermans, Dr. Kathaleen Martin-Midcalf, Annora McGarry, James McLoughlin, Dr. Karla Moore, Dr. Melvin Ibarra Nario, Dr. Martin Rutherford, Kimberly Wade, Dr. Andrew Whyman

ADVERTISING & SALES INFORMATION Mick Raher | 775-881-7326

Healthy Beginnings Magazine’s mission is to provide resources and information on alternative and integrative medicine, nutrition, fitness, green living, sustainability and the products and services that support living a natural, holistic and healthy lifestyle. Healthy Beginnings is a free publication distributed locally and is supported by local advertisers. Magazines are distributed monthly throughout the Reno, Sparks, Carson City, Minden, Gardnerville, Lake Tahoe and Truckee areas. To find Healthy Beginnings Magazine at a location near you, or if you would like to distribute the magazine at your business, call 775-881-1233 or email kmacmillan@swiftcom.com. We do not necessarily endorse the views expressed in the articles and advertisements nor are we responsible for the products and services advertised. Always consult your health care provider for clarification. All rights reserved. 2017© by Sierra Nevada Media Group. Although some parts of this publication can be reproduced or reprinted, we require permission be obtained in writing. Please email kmacmillan@swiftcom.com for permission. Past issues may be found on our website at www.HBMag.com. Printed in the USA HB Magazine is printed on partially recycled newsprint. PLEASE RECYCLE

Kevin MacMillan

Healthy Beginnings | January 2018

LIFE’S A MARATHON, NOT A SPRINT REFOCUS YOUR GOALS AND RECALIBRATE WHAT’S IMPORTANT IN YOUR LIFE FOR 2018 By Andrew Whyman, M.D. Getty Images

Make it a point in your life to have meaningful and engaging conversations with those around you.

It’s the new year, and if you’re like most of us, you’ve committed to at least a few New Year’s resolutions. The top vote getters on most New Year’s resolution lists include self-improvement goals like getting fit, losing weight, eating healthy, drinking and/or smoking less, finding a better job, earning more money, or learning a new skill. Most of these fine goals or ambitions might be labeled “self-actualization” goals, or goals focusing on individual accomplishments. Laudable in the abstract, it turns out that selfimprovement is not necessarily the high road to happiness or becoming a better person; losing 25 pounds might buy you a few months of longevity, but it won’t make you a better human being. In a society obsessed with good looks, celebrity, youth, a narrow waist line, rock-hard abs, the number of Facebook likes you accrue, the size of your Twitter followers, or the number of dollars in your bank account, you’ll never be happy. Rather, you will always need more — more weight loss, more money, more followers, more “likes.” So, perhaps it’s time to refocus your goals and recalibrate what’s important and what’s worth working toward.

“Happiness is a close cousin to becoming a better person, and becoming a better person is tied to the hard work of building relations.” It turns out that happiness — and its corollary, becoming a better person — is fundamentally a function of your social relations, not your individual accomplishments. Fifty years of social science research consistently

Healthy Beginnings | January 2018

concludes what the sages have known forever, that happiness is largely a function of the quality of your social relationships. And in a modern world in which families fracture more often, divorce rates soar, adults live half a world away from their own parents, and job and geographic stability become relics of a bygone era, it’s that much more difficult to achieve enduring, quality personal relations. Happiness doesn’t turn on the level of your education or the size of your financial portfolio. It’s not correlated with your business success or how well you perform your job, or even if you like your job. Rather, happiness is closely tied to having one, or preferably, more than one close friendship. Happiness is also a close cousin to becoming a better person, and becoming a better person is tied to the hard work of building relations. Happy people tend to have close ties to family, friends and community. Caring for another or others generates meaning and purpose; it provides a sense of belonging in a world that might otherwise seem cruel, cold and indifferent. If you’re one of the lucky ones, you met your soul mate, your beloved, your significant other; fell in love; and have had a caring commitment for many years. That’s a useful beginning to achieving happiness, but it is neither necessary nor sufficient — you can achieve happiness outside of marriage, and you can be miserable in one. So, if you want to be happy and become a better person, a twofer as it were, here are some tips to consider: 1. Starting at the beginning, be a caring, loving parent. Don’t sweat the small stuff. Positive parenting makes for happier parents and teaches children how to build loving, caring relationships.

2. Be sensitive to others. You may think that you’re right, that you’re smarter and know more, but each of us has a different life experience. Listen carefully and empathize with the life experience of others. 3. Be less judgmental. Consider just how someone else’s life experience informs his or her perspective. You might even learn something. 4. Take others more seriously. We all have stories to tell, and they are precious possessions, not to be scoffed at or taken lightly. 5. Reach out to old friends. Neither they nor you will be around forever. 6. Stop the meaningless “have a nice day” drivel, or the insincere, “how’s it going?” patter with people. Rather, look people in the eye, ask, “How are you?” and mean it. Then listen and learn. 7. Share personal stories and feelings. It brings others closer. 8. Caring for others can mean volunteering, wherever there’s a need. Volunteering provides both meaning and a sense of belonging, whether at the soup kitchen, at school or your local service club. 9. So, maybe join a service club or organization, reach out to those you serve, show a sincere interest in their lives, or if you’re a recipient of service, show the same interest in those providing the service. 10. Last, judge yourself less harshly. Life is a marathon, not a sprint, and surmounting self-criticism in relations by reaching out builds caring and character. Incline Village resident Andrew Whyman, MD, is a clinical and forensic psychiatrist. He can be reached for comment at adwhyman43@gmail.com.

REMOVING OBSTACLES TO SELF-ACTUALIZATION OVERCOMING THREE DIFFERENT MECHANISMS THAT CAN KEEP YOU DISCONNECTED By Van Harding, LAc

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Get your head out of the sand — the path to self-actualization is easier than you think!

As children, we are asked, “What do you want to be when you grow up, or what do you want to do in the world?” From there, our dreams and goals begin to form in our minds. Many times we do not know “why” we have that aspiration, yet the answer to “why” will determine whether or not they are achieved. We often hear, “follow your heart’s desire,” yet do you know what that really means? When your dreams and goals are based upon the fulfillment of your needs, your heart becomes filled with desire for the object, action or circumstance that will meet those needs, and you have unlimited access to your creativity and motivation to make it a reality. That is the process of self-actualization — the quest for material objects and emotional and spiritual experiences, which lends to happiness, fulfillment and peace. It entails the process of fully developing and using one’s abilities. The prolific inventor Thomas Edison said, “If we did all the things we were capable of, we would literally astound ourselves.” The quest begins by understanding that each of us as human beings has the same needs, yet the importance of a need varies per person and determines the intensity of an emotion of satisfaction or dissatisfaction each person experiences. Further, the strategy — a.k.a. our heart’s desire (the object, action or circumstance) — that will meet the need varies person to person, thus the root of humankind’s material, emotional and spiritual diversity. It is from the individuals’ awareness of their own needs, and what would fulfill them, that has been the gateway to mankind’s great achievements and reaching one’s potential.

What stands in your way to self-actualization? There are many obstacles to self-actualization, and they are rooted in a lack of understanding of the inner workings of the human emotional landscape. People are operating day to day with the lacking of awareness regarding their own emotions, needs and harmful beliefs. Subsequently, they are not able to develop and implement viable strategies that lead to the realization of their full potential.

Inner workings of the human emotional landscape Your needs and thoughts give rise to your emotions. If your need is met, you experience the emotions of satisfaction, and when those needs are not met, you experience emotions of dissatisfaction, according to the article “What is Self-Actualization,” on the website selfactual.com. What interferes with this simple mechanism is being disconnected from your feelings and needs. In this article, I’ll discuss three mechanisms that keep you disconnected: 1. Being focused on a negative interpretation of another’s behavior or a circumstance. 2. Beliefs that imprison you in “victim’s consciousness” or “shame.” 3. Being trapped in the brain’s neuron networks. 1. Being focused on a negative interpretation of another’s behavior Here’s an example what it looks like in dialogue. A friend has made a mistake, and your thoughts are, “my friend is an idiot … stupid … irresponsible.” You experience being anxious.

Healthy Beginnings | January 2018

“Have you ever not tried something because you were afraid of failure? Fear of failure arises from shame.” Here, the emotion of being afraid was identified, the need for certainty, predictability and freedom was defined, and a strategy to meet the needs was conceived. Again, according to the “What is Self-Actualization” article, being able to connect/identify with the feeling leads us to identify the need — and if you clearly identify the need, you can develop a strategy to fulfill it. Let’s be clear — negative interpretations and their consequences can happen in any situation, thus preventing you from happiness, inner peace and reaching your potential professionally and personally. 2. Beliefs that imprison you in “victim’s consciousness” or shame

Your friend senses you are not happy and asks, “You look upset — are you OK?” You respond with, “You are a stupid idiot — you parked in my spot.” Your mind stays focused upon your interpretation of his character and action, thus failing to answer his question about your upset emotions. Without connecting consciously to identify your emotions — anxiety — you remain anxious and cannot connect to identify your need to park your car where his car is parked. You walk away muttering, “he’s such an idiot,” and remain anxious. Had you not been negatively interpreting the friend’s action and had been able to identify your emotion, you would have been able to respond to his question with: “I’m anxious because I’m now worried that I can’t make an important appointment on time because I can’t park in my usual spot — your car is parked where I need to park. I need to be on time. I’m afraid I’ll get blocked in, and then I’ll be late. “I want to park in that space so it’s guaranteed I won’t get blocked in and won’t be late, or worse, I’ll have to cancel. Could you park in another spot so I can have a timely, guaranteed departure?”

Healthy Beginnings | January 2018

When you cannot connect with your emotions or identify your needs, typically they are hidden behind a veil of belief(s) rooted in guilt/fault finding, blaming of others, and/or shame about yourself. The mind is consumed with judging and harmful interpretations and not able to focus within upon facts — your emotions and unmet needs. When your thoughts are based on interpretation by using negative evaluation of another person’s behavior, and you then blame them for your emotions, this is what it means to be imprisoned by “victim’s consciousness.” You believe you are powerless to your experience and powerless to create what you desire. The mind is focused upon faultfinding and blaming others for your misery. Some people confuse self-actualization — i.e., reaching their potential — with becoming something other than who they are, and this leads to failure instead of achievement.

Sadly, shame also is the belief you are unworthy and underserving of getting your needs met — or, that your emotions are of any value — and that always prevents success. When success is within reach, people will fail to follow through to achieve their success. Shame is a belief and that creates thoughts of self-hatred. A belief is not a fact — it is a product of one’s emotional abuse. All of us have and will experience shame, yet for some, it forms their identity, and as such, shame interferes with your thinking. Thus, actions are chosen to achieve the outcome that reinforces the belief of being broken, defective, unworthy and underserving. Have you ever not tried something because you were afraid of failure? Fear of failure arises from shame. 3. Being trapped in the brain’s neuronnetworks All of your beliefs, thoughts and emotions have constructed neuron networks, which can keep you trapped where you are. It is critical to break down those networks of blaming others — i.e., victim’s consciousness and shame — to establish new networks built with new thinking and beliefs based upon self-love. Sometimes it’s necessary to support this transition with neuron therapies such as diet, nutraceuticals and acupuncture so you can create the material, emotional and spiritual fulfillment otherwise known as self-actualization. For more information on therapies and diagnostic tests regarding your brain’s wellbeing, contact Van Harding, LAc, Dipl. OM, at Tahoe Neuro Healing, located in Truckee, by visiting tahoeneurohealing.com or calling 530-536-5084.

It occurs from the lack of awareness that they are struggling with “shame,” the belief that they are inferior because they see themselves as broken or defective. Hence, they are motivated to become “that other person” so they can escape their painful belief that who they are inferior.

NEW BEGINNINGS LEARN ABOUT FIVE WAYS A PLANT-BASED DIET CAN HELP YOU LOSE WEIGHT IN 2018 By Melvin Ibarra Nario, M.D., H.M.D.

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The capsaicin from cayenne peppers produces heat within our bodies, which in turn produces calorie- and fat-burning effects within 30 minutes of intake.

Alas, another year is about to begin! The new year brings an array of resolutions for everyone. A part of almost everybody’s list includes some form of self-improvement, with weight loss typically being a top priority. According to statistika.com, from 2000-2016, the trend of fitness center memberships in the United States has increased tremendously. In the wake of society-driven goals, there have emerged so many methods that claim to be the magic pill. We see so many different exercise programs, dietary regimens, supplements and even prescription medicines, all of which can drain our budget and lead to serious adverse effects if used inappropriately. Let me show you five ways how the power of a plantbased diet can speed you toward your weight loss goals.

1. Vinegar One of the cheapest ways of losing weight is through the use of vinegar, or acetic acid. It burns fat through the activation of the enzyme AMPK. This enzyme is responsible for an increased usage of fat for energy. In one study, obese Japanese subjects were given apple cider vinegar for three months. They used 15 ml, or one tablespoon, on one group while another group used 30 ml daily (2 tablespoons), according to a 2009 study published in “Bioscience, Biotechnology, and Biochemistry.” The higher dose resulted in a loss of 5 pounds in 12 weeks, while those in the lower dose group lost a little less than that. In terms of the quality of weight loss, everybody in the study lost at least an inch in the waistline.

They also decreased their visceral fat (fat that increases our risk of strokes and heart attacks) by one square inch, which was visibly detected through CT scans. Obviously, this was weight loss for a few pennies’ worth of trouble. From a general perspective it may seem to be a slow process, but if used in combination with other weight-loss modalities, apple cider vinegar may be the game changer. According to the CDC, a gradual and steady weight loss of 1 to 2 pounds a week is an ideal pace to increase the chances of succeeding in maintaining continuous decline, compared to a drastic weight loss that usually leads to relapses of weight gain.

Healthy Beginnings | January 2018

2. Arginine Arginine is an amino acid that promotes mitochondrial energy generation and stimulates brown fat development. This type of fat increases body heat by burning our fat cells, according to a 2010 study in the journal “Amino Acids.” The No. 1 source of arginine is isolated soy protein (get organic!). Next on the list are seeds such as pumpkin, squash and watermelon. Nuts such as peanuts and almonds were also included

3. Genestein As mentioned above, soy has lots of arginine, but it also has genestein. This phytoestrogen has the capability of preventing fat from accumulating in our body, according to a 2009 study published in “The Journal of Nutritional Biochemistry.” They can be found usually in your veggie burgers and soy milk (again, get organic sources!).

4. Nuts In general, it has been noted that if nuts were added to your breakfast, this may lead to a lower intake of calorie consumption for lunch, thus as a whole, lowering the total daily caloric consumption for an individual.

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30 grams of any nut per day (a handful) can lead to a two-centimeter slimmer waistline.

Also, 30 grams of any nut per day (a handful) can lead to a two-centimeter slimmer waistline. Specifically, walnuts have been shown to increase feelings of satiety. Another would be pecans — 2.5 ounces a day has been shown to lead to weight loss, according to a 2009 study in “The American Journal of Clinical Nutrition.”

5. Cayenne Pepper The capsaicin from cayenne peppers is responsible for producing its “hot” effect. Deep inside our bodies, this “heat” produces calorie- and fat-burning effects within 30 minutes of intake. This is through the activation of the brown adipose tissue similar to arginine. Sprinkling approximately 2.5 mg (a third of a teaspoon) of cayenne pepper powder on meals can initiate this, according to a 2013 study published in “The Journal of Clinical Investigation.” Here in BIHCI, we can assist you in attaining your weight loss goals in a more natural and safer way. We are currently helping our patients through our new weight loss IV therapy, which is filled with vitamins, minerals and amino acids that all work hand in hand to support weight loss and regulation. This, in conjunction with a few dedicated changes to your day-to-day lifestyle, can get you ready for the new year and the transformation into the new you! Melvin Ibarra Nario, M.D., H.M.D., is among the physicians who work at Bio Integrative Health Center International in Reno. Visit bihcireno. com or call 775-827-6696 to learn more. *To view the unedited version of this article, please visit our website bihcireno.com.

Healthy Beginnings | January 2018

Come on down and we’ll give you a Good Start to a Great New Year! With Herbs, Vitamins & Essential Oils that can make you look & feel your very best. We are here to assist you on your path to wellness.

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A DIFFERENT D R N KIND K N OF FITNESS N SS THREE REASONS WHY STARTING MARTIAL ARTS IS A GREAT NEW YEAR’S RESOLUTION By Mike Escobar 1. Improved Health and Fitness Many people equate fitness with jogging and using a handful of machines at their local gym. While these may be good tools to include in your arsenal, the human body is designed to move in many more ways than any single activity can offer. We were built to run, jump, crawl, squat, push, pull, throw, etc. A well-constructed martial arts program will have you doing all sorts of movements in a safe and progressive manner relative to your existing level of skill and fitness. This is especially true in schools that practice several different martial art styles under one combined discipline (i.e. “mixed martial arts”). Whatever martial art you choose, you will rapidly see your strength and stamina increase as your stress levels decrease, all while learning new skills in a fun, supportive environment. 2. Accountability and Discipline

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Practicing martial arts is a healthy way for the whole family to get in shape for 2018.

January 1. The holidays have ended, but perhaps the effects of the eating, drinking, general merry-making and stress many of us experienced still linger. With the new year now upon us, we make new commitments to getting healthy, enhancing our relationships and better managing every aspect of our lives. Unfortunately, approximately 80 percent of resolutions fail by the second week of February, according to a 2017 article from Business Insider. Reasons can include everything from not knowing how to accomplish a goal, to losing interest, to being in an unsupportive environment.

So instead of setting the same clichéd and vague resolutions (“I’ll get in shape this year,” for example) that haven’t produced much success before, consider a radically different approach to meeting your goals. How about enrolling in a martial arts course? From disciplines that focus on kicking and punching (kickboxing arts and Karate) or throwing and tumbling (Aikido and Judo), to arts that emphasize wrestling (Brazilian Jiu-Jitsu) or flowing and breathing (Tai Chi), there is at least one martial art out there everyone can enjoy. Here are three reasons why practicing martial arts can help you meet physical, emotional and social goals in 2018 and beyond

One of the chief reasons some fail to meet their resolutions is a lack of structure. It’s often easy to sleep through that daily workout you promised yourself or skip the gym after work here and there when nobody is watching you. Or, perhaps you get lost in a sea of good intentions and ultimately quit when the goal isn’t clear, and you thus have no roadmap to help get you there. After all, what does it really mean to “get in shape,” and just how on earth do I get there? A good martial arts program helps provide this structure. Many schools employ colored belt systems that have students demonstrate mastery of certain techniques or accomplish specific tasks before they promote to the next rank. Regular class attendance and home practice thus become essential ingredients for advancing through the ranks. Perhaps most importantly, you have constant access to coaches who serve as role models, trainers and mentors and help keep you constantly informed and accountable.

Healthy Beginnings | January 2018

What Makes Us D DIFFERENT? R N ? Just Ask Our Patients...

“A well-constructed martial arts program will have you doing all sorts of movements in a safe and progressive manner relative to your existing level of skill and fitness.”

”I have seen good result with the Deep Tissue Laser Therapy. I have been fighting dizziness for five years. I have tried other lasers, and the Deep Tissue Laser has been the only thing that worked for me.” ~Dennis “My left knee would ache when I walked and climbed stairs. Dr Jensen told me about Deep Tissue Laser Therapy, and how it could help. So I decided to give it a try. I’m not sure how it works but it worked. I haven’t had the problems in my knee since.” ~Chuck

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3. Closer Relationships Instead of simply serving as a youth baseball coach or leaving your little one in the gym daycare room while you tackle the treadmill, why not try an athletic activity you can enjoy alongside your family? Most martial arts schools offer programs for both kids and adults. You will thus enjoy not just the increased confidence and fitness benefits your martial arts routine will give you, but you’ll be able to share the rewards and challenges along the way with your loved ones as you work toward common goals. This provides a great way for parents to bond with their children, whether they are elementary-aged kids or adolescents. Additionally, you will meet likeminded friends on the mats who will inspire you to train and help turn each class into an experience as socially fulfilling as it is physically rewarding. Although considered an individual sport, you’ll soon realize why the martial arts are very much a team effort. If this sounds appealing, do a web search for local studios and visit those that seem most interesting. Watch a class, talk to the parents and students, and ask about any trial offers the school might have. Good studios will let you sample at least one class for free. Avoid studios that use high-pressure sales tactics, where the staff seems unfriendly, or where the instructors do not appear to live their message (e.g. they are out of shape or are not enthused about teaching). So put away the eggnog, take down the tree, and check out a martial arts class today. Mike Escobar is a trainer at Freestyle Martial Arts in Reno. Call 775-746-3888 or visit www.freestylema.com to learn more.

Healthy Beginnings | January 2018

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SLOWING SKIN AGING

HYALURONIC ACID: HOW DOES IT WORK? By Hannah Do

EDITOR’S NOTE This article originally appeared on the beauty blog “Thank Your Skin.” Visit bit.ly/2zQiiKg to read the original entry, including a handy infographic that explains more about how hyaluronic acid can help your skin.

Now, here’s something really interesting — HA can work really well for all skin types. It’s not that heavy or suffocating to the pores, which is why it’s a highly recommended ingredient even for acne-prone skin. It also has a calming property so people with rosacea and eczema can use it, too. To add hyaluronic acid to your routine is pretty simple. There are actually tons of products formulated with this ingredient. You can get it in creams, serums, and lotions. Just pick one according to your skin’s needs. For example, if you have acne-prone skin, you should skip thick and heavy creams. This makes serums with HA your best option. Serums have smaller molecules that allow them to penetrate the deeper layers of the skin easily.

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A woman receives a hyaluronic acid treatment in an effort to slow down signs of skin aging.

Whenever there’s a new product on the market regarding skin care, “does it work” is probably the first question that pops into your mind. And unfortunately, there’s really no way for you to have an answer to that unless you give the product a try. This is where things get frustrating. You see, not all products that promise to give you younger-looking skin can actually work. Some of them can’t really do anything for the skin while others can cause more harm than good. But before you realize those things, you have to invest not just time and effort, but money, too. Listen: When it comes to aging skin, you need to be careful about what products you use. As much as possible, stick with products and ingredients that can keep your skin hydrated.

Take, for example, hyaluronic acid. This ingredient is actually a naturally occurring substance in the body. In fact, you were born with a lot of hyaluronic acid. This explains why your skin was supple, elastic and plump when you were younger. However, as you age and as you get exposed to a lot of factors, the amount of HA you have in your body lowers. This results in your skin becoming thinner, wrinkly and saggy. By adding products with HA to your routine, you’ll be able to somehow slow down those signs of skin aging. Hyaluronic acid has a great ability to replenish the skin’s lost moisture. And it does so without giving the skin too much water or causing the skin’s surface to break down.

And if you partner HA serum with the best vitamin C serums on the market, you can actually supercharge your skincare routine. Just make sure to apply the vitamin C serum first and layer the HA serum on top. You can also try using lotions with HA, particularly if you’re dealing with acne on your back or chest. Why? Well, cleansing with the best body wash for acne on the market has the potential to dry your skin out. And once your skin gets dry and dehydrated, it’s actually forced to produce more oil to compensate. The result? Dull skin, more clogged pores and acne. Hannah Do is founder of Thank Your Skin, a beauty blog dedicated to providing honest skin care advice and information. She aspires to help her readers achieve their most beautiful skin by sharing personal tips learned through both years of experience and thorough research. Email her at hannah@thankyourskin.com to learn more.

Healthy Beginnings | January 2018

REACHING YOUR

OILING POINT Wow, can’t believe it is already 2018. So many things happening, so many changes in our lives and our world. Now is the time for us to make our changes, and this is the year that we can make it happen. And our essential oils can really help make that work. So let’s see what we can do. First, let’s uplift our minds after all the celebrating and the fun … and now the comedown from too much excitement … and now, eek, life returns to normal. So let’s combine some uplifting oils to get us going again. You can use these in a diffuser or even make them into a hydrosol by blending with water in a sprayer and spray all over yourself and your space. Be happy and combine Bergamot, Lime, Geranium and Ylang Ylang. Another good combo is Spearmint, Clove and Grapefruit. Notice that these all have a citrus oil in them, as citrus oils are uplifting and help to awaken your senses. One of my favorites is Lemongrass — it has a nice, lemony aroma. And of course, it is also time to get back to the gym or walking or jogging or whatever your preference is to get that body moving again. After all the foods and parties, we often have trouble going back to harder activity and can get out of breath easily as vigorous exercise strains the respiratory system.

And then there is getting those muscles moving again before working out, so let’s do a pre-workout massage with our oils. Mix with a carrier oil, like grapeseed or almond or even olive oil. Most essential oils should usually not be used neat (straight on the skin). So mix a few drops each of Grapefruit, Eucalyptus, Ginger, Thyme and Peppermint. Another great combination is Allspice, Getty Images Eucalyptus, Thyme, Black Pepper, Lavender Citrus-based essential oils, such as lemongrass, are uplifting and help to and Spearmint with your carrier oil. Best to awaken your senses. use 3 to 5 drops of each essential oil and Our original contains over 24 different essential oils then 2 to 4 teaspoons of your carrier oil. Mix well in a base of coconut oil, with some other proprietary and rub into the muscles before activity. This will properties that make it the best cream out there. We help you to be at your best. have several varieties and even some for your dog. Oh no, you didn’t overdo. Oh dear, let’s get some oils So let’s get up and out and get moving and getting on that sore muscle right now. You can use Ylang those endorphins awake and helping us to face our best Ylang, Peppermint, Thyme, Ginger and Lemon mixed year ever. May health and happiness and prosperity be with the carrier oil. Use 4 to 5 drops of each with 1 yours this great new year! Tablespoon of your carrier oil. Or better yet, come on down to The Herb Lady and pick up some of our Terpene Cream. It is amazing on sore, stiff muscles or arthritis or any other issues you may be having.

Elaine Brooks is owner of The Herb Lady, located in Sparks. Visit www.Herb-Lady.com or call 775356-1499 to learn more.

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These oils can make a marked difference in your capability to breathe deeper and will help to soothe your breathing passages. Some of the best combinations are Peppermint, Eucalyptus, Cajeput and Lemon. A combo of Spruce, Lavender, Spearmint and Eucalyptus will also do the trick. The Spruce, Pine, Lavender and Citrus flavors will combine well, according to your preference of these oils. So now we can get moving and still be breathing.

TRY SOME ‘ESSENTIAL’ WAYS TO MAKE CHANGES By Elaine Brooks FOR THE BETTER FOR 2018

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Healthy Beginnings | January 2018

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TAKING IT ONE DAY AT A TIME

WHEN IT COMES TO NEW YEAR’S RESOLUTIONS — RESOLVE TO RETREAT IN 2018 By Annora McGarry

“Treat yourself to a meditation, yoga or wellness retreat this year — the perfect opportunity to rejuvenate while staying on track to achieve your wellness goals.” Jamie Kingham

Granlibakken Tahoe hosts twice-yearly wellness retreats, under its Sierra Soul brand.

So often we make New Year’s resolutions that feel like tasks — some sort of hurdle we have to overcome, a mountain we have to climb. As the ancient Chinese philosopher Lao Tzu put it, “The journey of a thousand miles begins with one step.” What if we altered our perception of what a resolution is? What if we viewed it as something that we deserve, an indulgence? Instead of viewing it as a set goal, a numeric point on the scale, a measurable quantity — what if we viewed it as something that we can take small steps toward, one day at a time? You owe it to yourself to better mentally, physically and spiritually in 2018. This doesn’t have to be an insurmountable endeavor; it can be a series of small commitments that you make each day, week or month. Join a yoga studio and promise yourself that you will go twice weekly. Subscribe to a YouTube channel with meditation guides (there are many to choose from!) and set aside 10 minutes each day to meditate. Treat yourself to a meditation, yoga or wellness retreat this

year — the perfect opportunity to rejuvenate while staying on track to achieve your wellness goals. Retreats are a fantastic way to reinvigorate, recommit and refocus. Similar to joining a class at the gym, sometimes we need guidance and encouragement to attain our goals and to ensure that we are reaching our true potential. Attending a retreat allows us to surround ourselves with like-minded people, making new friends and connections, while also growing and improving in our practice. Whether you are a seasoned retreat attendee or new to the game, there are experiences near and far for all levels of knowledge, practice and intensity. A retreat can be as big or as small of an undertaking as you wish. Sure, you can go to Bali on your own and practice yoga intensively for two weeks. Alternatively, a retreat can be as simple as a weekend spent with a few close friends focusing on self-care and personal wellbeing. To fully immerse in a place, a culture and a way of being is an experience like none other. Retreat from

the hustle and bustle of the world, and into the experience that you are having — learning new things, engaging with the world around you in ways that you hadn’t previously, and taking time to meditate on your experience. Whether you attend a guided retreat, or just take a weekend to spend in nature, alone with your thoughts and your practice, it is important to set aside time for self-care and self-evaluation. So often we are distracted by the world around us, caught up in work, responsibilities and commitments. When was the last time that you took a weekend to truly indulge and reflect on yourself, your goals and your achievements? Make 2018 the year that you resolve to retreat. Annora McGarry is a lover of all things outdoors who has made her home in Tahoe City. She works for Granlibakken Tahoe, located in Tahoe City, California. Visit granlibakken.com to learn more.

Healthy Beginnings | January 2018

YOU COMPLETE ME THREE TECHNIQUES TO EMBRACE THE HEALING POWER OF A COMPLETE YOGA PRACTICE

BREATHING First, just breathe (that old Faith Hill song was right!). Breathing techniques are quite helpful at managing emotional and mental stress. Breathing into the belly stimulates the parasympathetic nervous system, which is calming and regulating. Breathing into the chest stimulates the sympathetic nervous system and is more energizing. In the Breath of Joy yoga practice, you can energize yourself on a sluggish afternoon by taking long inhalations while lifting the chest and arms to the sky and then releasing downward with a nice long “ahh” sound as you fold forward.

By Dr. Kathaleen Martin-Midcalf

If you want to calm down after a stressful meeting, focus on breathing into the low belly (between the navel and the pubic bone), allowing the breath and focusing on melting into the exhalation. These are two effective breathing techniques to use when balancing our internal energy levels (simply remember — deep inhalations are energizing, long exhalations are calming). POSTURE The second prong of our complete yoga practice is posture. Yoga postures assist in lengthening and strengthening our muscles so that we can perform our daily tasks with more ease and stability. We can begin with poses from our own desk chair! Simply moving the spine through all four of its basic movements each day does wonders for easing tight shoulders, relaxing a stiff neck and easing your aching back. Inhale and arch your spine forward into a seated cow pose, lifting the chest and drawing the gaze upward as you do (spinal extension). On the exhalation, arch your spine into a seated cat pose toward the back of your chair (spinal flexion). Then reach the interlaced fingers up and overhead, while tilting to one side and then the other side, making a crescent shape with the spine (lateral spinal flexion). Finally, twist to one side (not just with the neck, but lift the chest and see if you can twist from the center of the back) and then the other (axial spinal rotation). Your torso will love you for this! MEDITATION There are many studies about the benefits of Meditation (the third prong in our complete yoga practice). When reading about these benefits, we may feel stressed at yet one more thing to do! Simply begin with a One-Minute Pulse Meditation to effectively start your own practice. Rest with the first two fingers of the left hand on the inside of the right wrist (find your pulse while keeping the left ring and pinkie fingers pinned with your left thumb). Getty Images

In terms of effective breathing, remember that deep inhalations are energizing and long exhalations are calming.

Everywhere we turn, the media is reporting more health benefits of a “complete yoga practice” (which includes not just poses, but conscious breath work and meditation). If the components of yoga seem to be a miracle cure, it is because a complete yoga practice can truly help heal what ails you! So, how can we use a complete yoga practice to live a more skillful life — lessening stress, increasing flexibility and strength, improving our mental focus, and harnessing spiritual benefits?

Healthy Beginnings | January 2018

Focus on matching your breathing and heart rates, gradually slowing down both. You may be amazed at the power in one minute!

Incorporate a complete yoga practice into your own life today using these techniques and/or take a class with a reputable and well-trained teacher. You have the power to heal right where you are — start today! Reverend Dr. Kathaleen Martin-Midcalf is the founder and master teacher at The Yoga Pearl in Sparks, Nevada. She is an ordained minister who holds a bachelor’s degree in women’s studies, a master’s degree in natural health and a doctorate in natural health. For more information, call 775-750-7610 or visit www.TheYogaPearl.com

FINDING THE NEW YOU

HOW TO USE THE FELDENKRAIS METHOD AS YOUR PATH TO CONTINUING TRANSFORMATION By Carole Bucher Getty Images

Lying down flat on the floor allows you to get a sense of gravity through your skeleton.

When I got my first copy of Photoshop years ago, I was so excited, dreaming of newfound graphic mastery; but my excitement quickly nose-dived because the program was so extremely complicated.

pulsions or know how to move past them. We’ve lost touch with our human possibilities. We’ve set “our bar” too low, or we’ve set “our bar” too high, using other people’s standards. We have no sense of our real potential.

I couldn’t finesse it intuitively; the “help” was no help. Photoshop might be a great program, but I could hardly use it. I felt terribly disheartened.

Yet, inside we feel a need to wake up, to transform, and connect more vitally to life. We are told that being present in our body means we’re more present in the moment, but how do we use this practically?

This happens in life too. We suddenly notice things aren’t turning out as we expected and we don’t know why; we don’t know how to fix or change what has gone wrong. We lose contact with our inspiration, our potential, our dreams. We feel disconnected and defeated. There is a physical impact too. We feel “off.” We sit too much. We develop aches and pains, digestive issues, headaches. This leads to anxiety, tension and more complaints, and more bodily discomfort, lack of strength and lack of balance. We have accidents. We may feel instinctively that the answer lies within our bodies, but we aren’t sure how to move forward. We start walking more or go to the gym or we try yoga. We might hurt ourselves doing these things; we start meditating. We make gains and losses, but there’s no sustained feeling inside of support, safety or capacity. So let’s return to the computer/software analogy. We each possess an extremely powerful computing device of vast but unknown capacity. The power to compute flows through our bodies to our brains and back, but we don’t feel it and barely know how it works. We’re on autopilot so much of the time that we don’t recognize our habits and com-

It’s exactly here that the Feldenkrais Method offers such powerful guidance. By learning intentionally to connect our brain with our body, by attending actively to sensation and movement, we recover our sense of potency and unlock our possibilities again. Here’s how to start: Using the Feldenkrais Method to ground and focus our brain and body, •

We place our attention skeletally rather than muscularly; we feel the support, structure and shape of our bones in movement and when we are quiet.

•

We recover a sense of playfulness and presence, feeling ourselves naturally, with less inhibition, as we did as children.

•

Observing our movement habits and patterns, we discover how we use our bodies — how we sit, stand, walk, open doors, sleep, brush our teeth, eat. We learn that a familiar movement or posture is not necessarily comfortable nor our best option.

•

Noticing when our pain and tension decrease, and relaxation and comfort increase, we begin to make better movement choices.

Healthy Beginnings | January 2018

“Learning to reconnect your body and brain using Feldenkrais can begin a deeply personal, lifelong transformation — of yourself, your attitudes, your energy and relationships. A new you is possible in every moment.” Sounds heavenly, doesn’t it? Here is the next step, a body scan. To begin, do the following in a quiet, comfortable room where you can be alone for 10 minutes or more:

6. As you breathe, feel where your skeleton moves; sense the uncountable tiny movements of life and vitality flowing through you as you rest lying on the floor.

1. Lie on the floor on a rug or mat or VERY firm bed; sense the downward pressure of gravity through your skeleton.

7. Finally, get up slowly and mindfully. Stand quietly and feel yourself in 3 dimensions, then return back to sensing your feet on the ground as you walk, feeling the top of your head as you pass through the doorway. Feel what is different.

2. Feel the shape of your body pressing into the ground; in turn, the floor transmits to your brain the weight of your head, shoulders, pelvis. 3. Sense the 5 lines of your body — your spine, each of your arms and legs, one at a time. 4. Notice the whole right side of your body on the floor compared to the left; then the shape of your shoulder blades, ribs, hips, legs and arms, on the right, and the left. 5. Feel the sense of support and strength within your body, as your brain-map updates itself with your attention.

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Healthy Beginnings | January 2018

Learning to reconnect your body and brain using Feldenkrais can begin a deeply personal, lifelong transformation — of yourself, your attitudes, your energy and relationships. A new you is possible in every moment. The magic of this reconnection will appear in ways you can’t even imagine … yet the experience is reproducible and applicable to everything you do. More about Feldenkrais to follow! Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/teacher and owner of Reno Feldenkrais Integrative Movement. Visit renofeldenkrais.blogspot.com to learn more.

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A TIME FOR REFLECTION THINK ABOUT YOUR FOUR-LEGGED FRIENDS WHEN COMMITTING TO RESOLUTIONS FOR 2018 By Kimberly Wade

Getty Images

Did you ever wonder: Do our pets think and contemplate things like we do?

I can’t believe another year has gone by. It’s definitely true — as you get older, time goes faster. It’s now 2018. I’m in my ‘30s, but I’m at the point in life where I question everything, wonder if I’m on the right path, if I’ve made a difference. As the new year begins, it also makes me think about all of the animals and I wonder if they think like we do.

she’d say, “Yup, I did that and I’m proud of it!” My dogs, who have their own room (though they are all crate trained and actually love sleeping in one), may occasionally have an accident. I know it’s my fault because my husband and I were gone too long, but yet they look so sorry when I open the door.

Studies go back and forth. I’ve talked to certified behaviorists who say animals can’t feel emotion. Others, including caregivers, veterinarians and trainers, say they can feel emotion.

Here at Nevada Humane Society, my office cat, Charlie Brown, can be a feisty little thing. When he wants attention he meows and paws at you asking for it. If you don’t give it to him, he gets all fired up and loves to use his claws to get what he wants. He, like Maisey, is proud of his technique. He doesn’t feel bad or anything!

I also look at the animals around me. When I get home and the cats have torn up another roll of toilet paper just for fun, I swear they get all sassy and proud. Maisey, the guilty culprit every time, looks at me with her big blue eyes and if she could talk,

Shelter dogs are great because they reveal every emotion — happy when you take them on walks, remorseful if they chew up their bedding, and proud when they follow a command correctly.

Healthy Beginnings | January 2018

With everyone, their eyes are always the windows to the soul — and it makes me think that despite the fact that some studies don’t agree with me, pets do have emotion. So do they know when something big happens, like getting adopted or getting surrendered? Our pets at the shelter always let us know when we’ve done something PAWsome for them. When we grow wheatgrass for the cats, they happily plow through it within a few days. When we make frozen PUPcicles for the dogs, they leap around in their kennels with excitement and happiness. They all look at us and smile, thanking us silently before they enjoy their bounty. Adopters also tell us that the animals from our shelter have so much more appreciation for them than others do. We know people take in animals found from all sources, whether they were lost or astray and found their way in off the street or they came from an “oops” litter. But those from a shelter, who had to spend time in a kennel, are always the most grateful, and we believe it.

What about those that are given up or lost? It’s never an easy situation for anyone but we see that animals are scared and sad — we see it in their eyes and behavior. It usually takes a few days, if not longer, until they begin to trust us and reveal their true colors.

Kimberly Wade is Communications Director for the Nevada Humane Society. She has been with the organization for almost 8 years, but her passion for animals began as a child. Visit nevadahumanesociety.org to learn more.

Don’t get me wrong — plenty of homeless pets are social, friendly and happy, knowing that they need to show themselves off to find a home. But others are shy and withdrawn, and those are the ones we work the hardest for to find homes — because they deserve to get back to their confident selves. As another new year is upon us and people are filled with making resolutions, I look at those of the fourlegged kind around me. I know they feel and think. I know some are smarter than others. Some are happy-go-lucky all the time (Barley, my terrier is one of those) and others will work hard every day to make you happy. It makes me want to put them first — because they do know when we help them and love them, and homeless pets especially, deserve that. So for your resolution, I ask you to do the same — adopt, foster, volunteer, and put the animals first. I promise you it will be worth your while.

PSYCHOTHERAPY TO LIVE LIFE FULLY

Courtesy Nevada Humane Society

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PRIME BLENDING A SIMPLE FORMULA TO MAKE PERFECT PLANT-BASED SMOOTHIES By James McLoughlin

EDITOR’S NOTE This article first appeared on Sept. 7, 2017, in the healthy-eating blog Green Press. Visit http://bit.ly/2BdNUy4 to read the original version. Courtesy Green Press

In Malcolm Gladwell’s best-selling book, “Outliers,” he populated the notion that you need to perform 10,000 hours to achieve mastery in any field. After three years of running my own smoothie bar and 10 years of drinking them at home, I’ve done my 10,000. Humbly, I say — I’m an expert. After firing up the blender all these years, I noticed a consistency that runs through a perfect smoothie. A formula. The healthiest and best tasting combos look like this: • • • • • •

2 cups of vegetables 1 cup of frozen fruit 1 spoon of protein 1 and ½ cups of a plant-based liquid 1 serving of a natural sweetener (optional) 1 serving of super foods or flavor pops (optional)

2 cups of vegetables A good smoothie always starts with veggies. There’s no easier way to get serious size servings of age-preserving multivitamins into your body. Spinach is my all time go-to. It’s the beginner and expert green because it’s low on bitterness and high on nutrients. Use two cups if you measure it, or just one big handful. 1 cup of frozen fruit Next up is frozen fruit. It provides creamy texture, fiber and slow-releasing energy. Never think of fruit as fructose. Fruit doesn’t spike your blood sugar or make you fat — you need to eat more fruit, not less. So do I. For smoothies, bananas are my go-to. As well as softening your stool (unnecessary alliteration!) and giving you energy, they contain hydrating potassium and Vitamin C.

Other options include: • Berries: doesn’t matter if they’re blue, black, raspberry, etc., they’re all rich in antioxidants. • Pineapple: a unique anti-inflammatory, plus it’s delicious. • Mango: seasonal, sweet and Vitamin C rich. • Avocado: I prefer to plop them on salads, but if you’re loaded for cash and want some creamy good fats, then blend those suckas. • Papaya: great for skin. • Pear: full of essential minerals. • Watermelon: helps with bloating. • Apple: doesn’t need to be frozen, works well with cinnamon. • Cucumber: another salad staple, but the water content is great for your skin. • Pitted cherries: mix with raw chocolate. • Figs: massive fiber source. • Kiwifruit: fiber dense multivitamin. • Passion fruit: Instagram garnish. If you’re not organized enough to freeze your fruit (which is me most days), use fresh fruit with 1/2 a cup of ice. It thickens and chills. No one wants a watery, room temperature smoothie. 1 serving of plant-based protein Protein, as well as narcissistically toning you up, helps keep you full. That means less grazing immediately afterward, and there’s evidence that a protein-dense breakfast leads to healthier choices throughout the day. Our favorite proteins are plant based. They simply have more vitamins and minerals that make you younger. Nuts and seeds have up to 20g of protein and they’re full of essential fats. The Vitamin E content, among other nutrients, makes your skin healthy.

Healthy Beginnings | January 2018

“A good smoothie always starts with veggies. There’s no easier way to get serious size servings of age-preserving multivitamins into your body.” I scoop a generous tablespoon of nut butter, or a handful of nuts and seeds, in my smoothies. It makes breakfast a serious meal. My favorites are: • Peanut or almond butter: no comment needed. • Rolled or steel cut oats: fiber rich and cheap on the pocket. • Pumpkin seeds: one of the best sources of magnesium. • Flaxseeds: one of the best sources of omega-3, 6 and fiber. • Walnuts: brilliant brain food that helps prevent neurological aging. • Greek yogurt: the fermentation stabilizes the acidity of animal protein and creates gut healthy probiotics. • Hemp seeds: the most complete plant protein on the planet. • Chia seeds: excellent source of fiber. • Tahini: sesame seeds are high in minerals, especially calcium. • Cashews: creamy texture that substitutes any dairy. • Almonds: seriously dense in all of your essential minerals plus Vitamin E. • Plant-based powder: find a hemp protein with little additives. You might ask, what about whey (and casein) for protein? Dairy isn’t essential to good health. In fact, it’s the opposite; 60 percent of humans don’t even have the digestive enzyme to process milk after infancy. And there are plenty of other studies that show it’s not a healthy source of protein or calcium (the inflammation is actually bad for your bones). Whey used to be thrown in the trash. It’s a bi-product of making cheese. Then someone realized it’s protein-dense, and after a bunch of commercial manufacturing steps, you can sell it to people wanting to look better. Suddenly, a billion-dollar empire was born out of garbage. Plus, have you read the ingredient label of whey/casein protein? Tell me which of these foods you make at home or order at a restaurant: milk solids, dextrin, arabinogalactan? Despite the dairy rant, I’m not a huge advocate for plant-based powders either. Again, read the label. They have the same sweeteners, synthetic ingredients and stabilizers as whey and casein. I look for a hemp protein with as few ingredients as possible. Or I make my own protein powder.

Healthy Beginnings | January 2018

1 and ½ cups of plant-based liquid You’ll see a lot of coconut water and almond milk recommendations on our website. They’re our go-tos. I particularly love 100 percent coconut water. It’s naturally sweet and full of hydrating electrolytes. Almond milk is a little creamier and cheaper to buy, but unlike coconut water, not every almond milk product is the same. In a perfect world, you’ll make your own. But if you’re time poor (#lazy) like me, then you’ll buy it. Try finding one with a 1-6 week expiration date, sold in a fridge. These ones cost more and are more perishable. They should have over 10 percent almonds and not many more other ingredients than water. Other liquids we love: • • • • • • •

rice milk oat milk cold coffee cashew milk filtered water green tea coconut milk — if it’s in a can, add water to thin it out

1 serving of a natural sweetener Natural sweeteners are optional for the super-conscious crowd, but I’m a sweet tooth. In moderation, they bring their own nutritional properties. My favorites are: • Maple syrup: contains antioxidants and minerals. • Dates: great source of fiber. • Raw honey: anti-bacterial, anti-viral and immune boosting. • Blackstrap molasses: brilliant for pregnancy, as it’s a huge source of iron.

• Cocoa: surprisingly huge source of iron, magnesium and zinc. • Cinnamon: one of the world’s best antioxidants. • Beets: great for circulation, energy and folate. • Vanilla bean: we use the 100 percent powder, but it’s expensive so vanilla paste or vanilla essence is OK. • Medicinal mushrooms: reishi and maitake are our favs (we don’t recommend magic ;). • Collagen: scientifically helps skin. • Lemon: detoxifier and alkalizer that prevents and heals disease. • Blue green algae: spirulina, chlorella and e3 are legit super foods with multiple functions. • Mint: helps calm digestion. • Cacao: just like cocoa, only better. • Camu Camu: 12x your daily Vitamin C needs in one serve. • Coconut oil: fuel for the brain. • Turmeric: ancient anti-inflammatory. • Ginger: soothes stomach pain and supports your immune system. • Maca: powerful hormone balancer Conclusion We can’t get more comprehensive than that people. It’s probably a little overwhelming. My daily go-to is baby spinach, frozen banana, oats, dates, rice milk, ice and cinnamon. It ticks every nutritional box I want and it’s a serious meal. James McLoughlin co-founded Green Press, a healthy eating blog, in 2013. He grew up in Alice Springs, in the Australian outback. Visit www.greenpress.co or www.facebook.com/ greenpress.co to learn more.

Some plant protein powders are OK and work as a sweet flavoring agent as well as a protein. But forget using rice malt syrup as your sweetener for anything. Super foods and flavor pops You can make make thousands of combinations with the formula as it is, but we’ve got a few super foods to add to the mix. They’ll give unique properties and/or flavor enhancements: Getty Images

Use your favorite green vegetable — such as spinach — as the base for your smoothie.

CRUNCHY AND CREATIVE

TRY THESE CRACKERS AS A HEALTHY OPTION TO REPLACE THE BREAD IN YOUR DIET By Marie-Claire Hermans “What? No more bread?!” The thought of leaving out one of the foundational pillars of your trusted diet can be a scare. But if you’ve tried it before, you may have felt how your energy and focus increased when you stopped eating bread, even if it was only for a week. Nevertheless, temptation is around every corner, in every restaurant, with every meal you serve — and when someone says: “Can you pass the bread please?” What will help you to stay on track with your intention to cut out what weighs you down and wears you out is being prepared for those shared moments. Replace your craving for bread with these crunchy crackers that add flavor, elegance and pleasure to your plate: TOOLS • Dehydrator or oven (at lowest temperature and the door slightly opened) • A big mixing bowl • Spatula or knife TO PREPARE • If you want to use the suggested sprouted buckwheat (which I can warmly recommend; it makes the crackers light and adds many energizing nutrients), soak 2 cups of buckwheat seeds for 20 minutes, rinse thoroughly and let them sprout in a plastic sieve for 1 day. • Rinse now and then so the seeds stay moist and clean. You can use what you need for the crackers while they are still wet — from there, dry out the rest for use next time. Or, you can make a big batch and store it all in a glass jar in your pantry for future use. INGREDIENTS (double up if you want to make a stack for your pantry)

Courtesy Marie-Claire Hermans

Get creative with different seeds to create these healthy, crunchy crackers.

It takes a mind shift to wrap your head around the fact that your daily bread may not be as healthy as you were told all your life. The many additives, pesticides, animal waste products and chemicals are turning your tasty sandwich into

indigestible food. And what you can’t digest will be stored as fat — on your belly, your thighs and your hips. We’re not even talking about the gluten, which sticks to your colon wall as glue, causing discomfort, fatigue, brain fog and chronic issues.

2 cups sunflower seeds 1 cup white sesame seeds 1 cup black sesame seeds 2 cups sprouted buckwheat seeds (wet or dried: instructions above) 1 cup golden flaxseeds 1 cup brown flaxseeds ½ cup Chia seeds 1 celery stalk ½ tsp sea salt (to taste) 2 to 3 cups of spring water

Healthy Beginnings | January 2018

INTRODUCING THE “30-MINUTE FACELIFT” INSTRUCTIONS • Take 1 cup of flaxseeds and mix with 1 cup of water, stir and let sit to thicken up. • Throw all the seeds and the salt in a big bowl, mix well with your hands. • Blend the celery stalk with 1 cup of water. • Mix everything you have together in the bowl with a spatula (flax-gel included). • Taste and add a little bit more salt and the last cup of water if needed. • You want a thick, sticky consistency that you can easily spread. • Spread a thick layer on top of a Teflex sheet or baking paper. • Take a knife and draw horizontal and vertical lines to shape your crackers. • Dry your trays in a dehydrator or oven at 108°F for 5 to 6 hours. • Flip the crackers onto the mesh screen of your tray or a grill in the oven. • Keep drying overnight until you have a crunchy, completely dry result. • Cool off, break into their shapes and store in a sealed container. TIPS • After making this neutral cracker, experiment with herbs and spices next time. • This is no rocket science: you can use any seed you like and change amounts. • Play with the shapes — make round, oval, small or big crackers. • Always make more — everyone loves them. • Perfect in-between snack to pick up your craving for something crunchy. • Wrapped in baking paper, they fit every little hip purse and business lunch. • They taste wonderful with a rich layer of fresh guacamole. • Make more when you have to travel and pop them in your suitcase. • These crackers stay well for weeks. Marie-Claire Hermans became an energy coach with Energy for Experts after surviving a killer cocktail of six disabling diseases, cracking the code of complete exhaustion, and healing two remaining so called “incurable” diseases by mastering her diet, mindset and self-care. She specializes in showing people how they can generate the energy they desire to express their full potential and live their ideal lifestyle. Visit www.energyforexperts.com to learn more and to book a free conversation.

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Healthy Beginnings | January 2018

TRAIN YOUR BRAIN INTEGRATE DEEP BREATHING PRACTICES TO CREATE A POWERFUL HABIT OF POSITIVITY IN 2018 By Dr. Karla Moore Diaphragmatic or deep breathing has several physical and mental benefits. Training our brains and practicing by doing the right things over and over creates strong, positive neural pathways to override the self-limiting ones. Deep breathing is one of those “right” things that can be done throughout the day and can be done anywhere by taking a mini-break. It is a simple and effective brain training strategy, resulting in calmness, focus and improved productivity. The effects are exponential and increase over time when creating a habit of frequent, short sessions of deep breathing. The benefits of deep breathing go far beyond providing oxygen to our muscles and tissues. Focusing attention on our breath activates the senses and helps calm the mind. We possess the ability to make positive changes to our brain plasticity, also known as neuroplasticity, through repetition. The notion of neuroplasticity is that our brains are “plastic” and can be changed. Changing our brain by creating positive and powerful neural pathways, such as adding a deep breathing practice throughout the day, is an effective strategy in creating the new you in the new year. Getty Images

Deep breathing decreases the fight or flight response within us, thus relieving anxiety and stress.

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Healthy Beginnings | January 2018

“Changing our brain by creating positive and powerful neural pathways, such as adding a deep breathing practice throughout the day, is an effective strategy in creating the new you in the new year.” Deep breathing decreases the fight or flight response within us, thus relieving anxiety and stress, calming us. This elicits the focus necessary for resuming the task at hand, even activities that are challenging and may not be particularly enjoyable. Deep breathing relaxes muscle tension in the neck, back and pelvic floor, leading to easing pain. It brings awareness to and improves neutral spine posture, enhances positivity, improves lung capacity and the overall efficiency with our daily activities.

The Technique: Deep breathing can be performed sitting or lying. Begin by sitting in a neutral spine position, equal weight bearing through your bones, slight curvature of your lower spine, feet flat on the floor or lying on your back with knees bent and feet flat. Focus on your breathing. Notice any areas of tension in your body as you inhale and exhale. Take notice of how your abdomen, rib cage, pelvis and lower back feel as you inhale and exhale. Do they expand or feel restricted? Now bring your attention to your pelvic floor muscles. This is a group of muscles that attach to the pelvic bone and the sacrum (located at the base of the spine). Notice any tension, discomfort or pain that you may have. While performing deep breathing, place an emphasis on the areas of tension or pain. When inhaling, allow the abdomen to expand outward, and feel this expansion

with the ribs out to the sides. Notice the pelvic floor expand and release. Exhale by allowing the air out of your lungs by relaxing at your ribs and abdomen, while allowing your pelvic floor to gently lift. Perform for one minute every waking hour by inhaling for 5 seconds, pause, exhale for 5 seconds, pause. Repeat 6 times. Setting a timer on your phone or computer will help to integrate the deep breathing practice into your daily life and create a powerful new habit of positivity in 2018. Dr. Karla Moore is a Doctor of Physical Therapy, Board Certified as a Clinical Specialist in Orthopaedic Physical Therapy, specializing in Pelvic Health and solutions to persistent pain conditions. She is the owner of NeuroFit Wellness & Physical Therapy in Reno. Contact her at RenoNeuroFit@gmail.com or 775-863-8766. Visit www. RenoNeuroFit.com to learn more. Dr. Karla Moore

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Healthy Beginnings | January 2018

TAKING AWAY TOXINS

REDUCE YOUR BODY’S TOXIC LOAD FOR THE NEW YEAR WITH CHELATION THERAPY By Michael Gerber, MD, HMD

In integrative medicine, our intentions are basically two-fold — to improve patient health by supplementing high-quality nutrients and nontoxic remedies, and removing environmental toxins and poisons. Detoxification is frequently the most powerful tool we have for maintaining and improving health. For over 40 years, I have been practicing chelation therapy, which involves removing toxic, heavy metals such as lead, mercury, cadmium, aluminum, arsenic, uranium and others. The term chelation comes from the Greek word “chela” — (a crab’s claw) to grasp or to bind — and involves many different substances in modern chemistry to remove heavy metals from our bodies such as EDTA, DMPS, DMSA, glutathione, zeolite, alpha lipoic acid, chlorella, cilantro and others. Tissue levels of these toxins can be measured by hair analysis or challenge testing by first giving a chelating agent to the patient and then collecting urine or stool specimens to measure the offending metal. These metals are bound to connective tissue and are not found in the blood in significant amounts unless the patient just ate a couple of thermometers and is Getty Images

Environmental toxins such as pesticides can only be detoxed from the body by sweating.

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Healthy Beginnings | January 2018

“Detoxitication is frequently the most powerful tool we have for maintaining and improving health.” having a severe, acute toxic reaction to mercury. Likewise, lead exposure is only measurable for 7 to 10 days in blood, but lasts for 6 months in hair.

Dr. Rogers’ lecture about the Mayo Clinic using FIR saunas to reverse advanced congestive heart failure (CHF) that it really hit me about the importance of FIR.

Locally, we find elevated levels of arsenic in patients living in Washoe Valley, Fallon, Fernley and Yerington, and high levels of mercury and lead in people working in the mining and construction industries; firearms enthusiasts; and in law enforcement professionals.

Subsequently, we have reversed CHF in our clinic’s spa where we have four supervised saunas. We check blood pressure before and after each sauna and provide an electrolyte drink. FIR saunas operate at low temperatures, from 90 to 140 degrees maximum, and we increase the sauna times and temperature gradually.

Copper and iron levels are very high in some wells around the Plumas area. Uranium levels are frequently high in our area and are due to the water supply coming in contact with granite rock. It is radioactive and can cause fatigue at high levels.

They are well-tolerated, heating the body from the inside out, and avoid the high temperatures of regular saunas, which operate from 140 to 220 degrees and can cause stressful detox reactions.

There are many other categories of environmental toxins such as plastics, organic hydrocarbons, pesticides, herbicides, solvents and industrial waste that can’t be chelated and can only be detoxed from the body by sweating.

There are many great cases of FIR saunas restoring health. More importantly, regular FIR sauna care can prevent chronic illness. It is especially restorative in the cold winter months.

In her excellent book, “Detoxify or Die,” Sherry Rogers, MD, convinces us that we all have at least 100 environmental toxins in our bodies that are not merely additive in their toxicity, but multiplicative.

The first sauna is on us and you don’t have to be a patient to experience the benefits.

One toxin plus one toxin may equal a tenfold increase in toxic potential. I have known about far infrared (FIR) saunas for 20 years and it was only when I heard

Michael Gerber, M.D., H.M.D. is a Practitioner of Homeopathic Medicine at Gerber Medical Group in Reno. Visit www.gerbermedical.com or call 775-826-1900 to learn more.

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Healthy Beginnings | January 2018

10 STEPS FOR HEALTHY BRAIN FUNCTION HOW TO DELAY — AND POSSIBLY REVERSE — ALZHEIMER’S DISEASE (PART 1 OF 2) By William Clearfield, D.O.

Getty Images

Quinoa is a great substitute for high-sugar foods like white rice.

At 6 feet, 3 inches tall, 295 pounds of jiggly fat, Teddy is our larger-than-life, gregarious, fun patient. Everything he does is big. His hands are big. His shoes are big, a size 13. He drives a big old 1978 Lincoln Continental, and man, can he eat. A side of beef to Teddy is a snack. Two weeks ago, at midnight, Teddy called in a panic. He’d miscalculated the depth of his garage and drove the Lincoln through the back wall into the kitchen. When I got there, Teddy was pacing back and forth, trampling over electric wires exposed from where the formerly built-in oven resided. He was disheveled and glassy eyed.

Teddy shook his head, pointing to his brain. “I’ve got a screw loose,” he said. “This is news,” I asked. “You’ve always been a bit of a ‘farshlepteh krenk’ — crazy person.” “You don’t understand,” he said. “Last week I put the car keys in the freezer. I went to the market and ended up way out in the desert. I don’t even know how I got there. I dumped coffee grounds in the washing machine.” I opened the freezer door and peered in.

“How? How? How?” Teddy asked over and over.

“No keys in here, “ I said. “Just this.”

“Drinking?” I asked.

I pulled out three plastic cups filled with a straw colored liquid.

Teddy shook his head no. From this I knew. In our 25-year association, I’d never seen Teddy even look at anything alcoholic. Teddy was (rightly so) visibly upset.

“Iced tea,” Teddy said. He took a hammer out of a drawer and smashed one cup on the counter, and slurped the melting tea out of the broken plastic container.

“Don’t worry about this,” I said, pointing to the tangled mess of bricks, hood ornament and wrecked appliances. “This is fixable.”

“You are a little crazy,” I said, regretting it immediately.

Teddy began to cry.

Healthy Beginnings | January 2018

“I’m losing it,” he said. “I have Old Timer’s Disease, don’t I?”

Get Adequate and Restful Sleep

“Alzheimer’s,” I said. “Maybe. Or just a little dementia. Happens to all of us.”

Enough (but not too much) Vitamin D3

Get Your Gut In Order

Maintain Adequate Methylation

What’s the difference between the two? “According to ‘The Alzheimer’s Reading Room,’ dementia affects memory, thinking and social abilities severely enough to interfere with daily functioning. Are you doing any of these?:” 1.

Subtle short-term memory changes.

Difficulty finding the right words.

Mood changes.

Apathy.

Balance Your Hormones

Six Fixes for A Healthy Heart

Exercise

10. Lifetime Learning “I gotta go Doc,“ Teddy said. “Let’s talk about the first one,” I replied. “Next month, we will talk some more.”

Difficulty in completing routine tasks. Difficulty in following storylines.

Confusion. A failing sense of direction.

“Some,” he said.” “And Old Timer’s?” “Alzheimer’s,” I corrected him, “is a type of dementia leading to memory, thinking and behavioral issues. Alzheimer’s is progressive and unfortunately, fatal. Any of this sound like you?”: 1.

Memory loss that disrupts day-to-day living. They misplace everyday items.

Planning and problem-solving difficulties. Concentration issues.

An inability to complete simple tasks. The patient withdraws from activities.

Confusion as to time and place. New onset of poor judgment.

Difficulty with visual images, reading comprehension, or judging distances.

New difficulties following or joining conversations.

“How do I know if it’s just old age related issues?” Teddy asked. In answering Teddy’s question, I referred him to the following table, as published by the Alzheimer’s Association:

1. Keep Your Blood Sugar Balanced In a May 2017 article in Healthy Beginnings — “Patient Mysteries: Can Diabetes be Reversed?” — we made the case that just as the presence of the police is not the cause, but the effect of burglaries, high blood sugar is not the cause, but the effect of poorly functioning insulin. Know as insulin resistance, like an alcoholic who needs more and more booze to get the same “high,” when we bombard our body with too much sugar — in the form of sugar itself or simple carbohydrates — we develop an immunity of sorts to insulin’s effect. The result is persistent hyperglycemia or diabetes. The downstream effect of “insulin” resistance is brain “starvation.” The brain atrophies, resulting in impaired function, memory, speech, movement and personality loss. Continually feeding refined foods yields increased glucose levels becoming the norm. Elevated glucose levels damage blood vessels (atherosclerosis) and decrease neurotransmitter function. Moodiness and anxiety result.

Action Step:

Age Related Changes

Alzheimer’s

Replace refined carbohydrates with:

Make a bad decision once in awhile.

Poor judgment and decision-making.

◊ Quinoa, brown rice, oats, buckwheat, millet, wholemeal bread and wholemeal pasta.

Occasional misplacing of items with ability to retrieve same.

Misplace items, inability to retrace steps.

◊ Consume fewer high sugar foods, such as white bread, white pasta and white rice; pastries; confectionery; and sugary fizzy drinks.

Missing an occasional payment.

Inability to manage a budget

◊ Avoid stimulants that raise our blood sugar levels, such as coffee and alcohol.

Forgetting, then remembering later the date.

Losing track of the date or season

◊ Normalize blood sugar with our Mini-Fast with Bone Broth Diet (as published in the April 2017 edition of Healthy Beginnings, available here: http://bit.ly/2B T3kD), or a whole-foods, low-glycemic diet.

Sometimes forgetting a word. “What can I do?,” Teddy asked. “At least ten things,” I said.

10 steps to a healthy brain 1.

Keep Your Blood Sugar Balanced

Eat Healthy Fats

Healthy Beginnings | January 2018

Difficulty with most or all conversions

Stay tuned for Part 2 of “10 Steps to a Healthy Brain,” to be published in the February 2018 edition of Healthy Beginnings. In our next exciting episode, we continue our discussion of what you can do to preserve save your brain and possibly delay or reverse Alzheimer’s disease. With 33 years of medical experience, Reno physician William Clearfield, D.O., of the Clearfield Medical Group provides patients with treatment plans that boost their overall quality of life. Visit www.DrClearfield.net or call 775-359-1222 to learn more.

POSTCONCUSSION SYNDROME WHY DO YOU STILL HAVE SYMPTOMS AND NOBODY KNOWS WHY? (PART 1 OF 2) By Martin Rutherford, D.C., C.C.S.T., C.M.F.P., and Randall Gates, D.C., D.A.C.N.B.

Getty Images

Post-concussion syndrome is a complex disorder in which various symptoms — such as headaches and dizziness — last for weeks and sometimes months after the injury that caused the concussion.

You get hit by a car, fall down, are attacked physically, hit your head on an open closet door, etc. Maybe you didn’t “hit” your head directly, but suddenly you feel nausea, maybe blurred vision; you feel dizzy, lightheaded, can’t remember why you’ve walked into the room, forget people’s names, and have anxiety “out of nowhere.” You go to the ER, they do an MRI, CAT scan, EEG, etc. All turn out fine. Everything’s “normal” — just take this pill and if you’re not good in a week or so, go see your regular doctor. In a week, you’re not good — in fact you’re worse, and now you can’t sleep, you’re developing headaches, maybe your libido is off and you’re depressed. Doctors say MRIs are normal, that it should go away — and here, take this for your depression. Two weeks later, it’s the same or worse. Your GP/Nurse Practitioner sends you to a neurologist and a cursory exam is done. You’re told it should go away in six months and that MRIs and CAT scans were normal. No bleeding. And then more medications are given to handle whatever symptoms you’re experiencing, and again you’re told to see them in six months. In six months, you’re the same or worse, but now you’ve developed bad gut problems that are wreaking significant havoc on their own. You know the gut problem came from the concussion, but nobody believes you. You go to the doctor, and now you’re told you need to get over it.

You’re just depressed, you need counseling — “you didn’t even hit your head”? Now you’re paranoid. Your doctor doesn’t believe you but you’re still very sick, you’re getting worse, and you wonder if this will ever get better or worse. You wonder if you’re a hypochondriac. You’re not. This is the general thumbnail sketch of the average patient at the time he or she walks into our office for evaluation of post-concussion symptoms. The stress alone from the above experiences has at this point made it even worse, much worse. So why does this scenario seem to happen over and over again? First is the fact that you don’t have to hit your head to get a concussion. But insurance companies and their attorneys say you do. For the record, they know that’s not true. You may not know that and become frustrated or stressed that they don’t seem to understand, nor are they interested in you being further treated for something you “don’t have” or are “faking.” But my doctor must know I’m suffering from post-concussion syndrome (PCS) — so, logistical problem No. 1 is that most doctors don’t. For perspective on this matter, Dr. Gates’ favorite neurological textbook lambasts concussion patients, indicating they are faking it and malingering because they often experience “trivial or no” hits to the head, but yet have these severe symptoms of dizziness, poor spatial localization, headaches and personality changes. They must be seeking money. For the record, I (Dr. Rutherford) have had 11 concussions (that I know of) and have never sought money — but I’ve had all of these symptoms and experiences.

Healthy Beginnings | January 2018

My MRIs are normal and my doctors suggested I was depressed. But what’s a physician to do when the insurance companies know more about concussions than some “respectable” neurology books, and they tell these doctors that they won’t cover care because the patient couldn’t possibly have concussion problems? That brings us to logistical problem No. 2 — even if your doctor believes that you have a concussion, with all due respect, today’s doctors are poor diagnosticians. In my day (I’m 65), we had to diagnose conditions correctly without MRIs, CAT scans, EEGs, etc., because they didn’t exist. We learned to do a thorough history, a real exam and know within a very narrow scope of diagnostic probabilities what was wrong with the patient. In fact, John Patton, who is the consultant neurologist at King Edward VII hospital in Midhurst, Sussex, England, and who wrote the neurological diagnostic bible “Neurological Differential Diagnosis,” also practiced largely before the current era of MRI and CT scanning. In the intro to Volume 2, he pounded the fact that neurologists were superior diagnosticians in his (and my) day because we couldn’t defer our diagnostic responsibilities to “questionably reliable” tests (i.e. CAT scans, MRIs, EEGs, etc.). He further goes on about having to determine (without MRIs or CAT scans) whether patients needed neurosurgery for a brain bleed or tumor, versus something benign that would simply resolve without today’s testing. People (patients and doctors) today don’t seem to think that can be done, probably because the present day doctor and patient have never experienced what a genuine diagnostic procedure looks like.

Today, diagnostics in all fields have changed dramatically. Neurology in particular has changed vastly to where neurologist only do scans, blood tests, EMGs, EEGs and more. Mostly due to insurance restraints and the threat of litigation, doctors these days skip or perform a simple neurological history and exam and skip directly to the test. It’s the test that is the crux of receiving payment or getting or not getting care. So in reality, the average neurologist is not as astute in diagnostics in general, and particularly so when it comes to concussion. They have almost completely deferred diagnostic responsibilities to “the test.” If you don’t have a split skull, a raging hematoma or a bleed on testing, then you’re told you don’t have a concussion, even though you have every concussion symptom and exam finding in Patton’s “Neurological Differential Diagnosis” textbook. Clean and safe for the doctors can mean a disaster for the patient. But there are ways to diagnose PCS and ways to correct or improve it. Next month, we will discuss the pathological reasons you still have symptoms and “the fix” — i.e, how to improve or resolve them. Martin Rutherford, D.C., C.M.F.P., is a Certified Functional Medicine Practitioner and clinic director of Power Health in Reno. Randall Gates, D.C., D.A.C.N.B., is also a doctor there. Visit www.PowerHealthReno.com to learn more.

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Healthy Beginnings | January 2018

BUILD YOUR SOUL HOUSE WITHIN YOUR DREAMS

She decided to work with the dream images imaginatively and came to experience that the doll represented all of the emotions of love and sorrow she had for her mother, but that had been wrapped up and unprocessed for many years. ***

By Andy Drymalski, EdD A middle-aged man — who was on a journey of selfgrowth through psychotherapy — dreamed that a house was being built. It was a large house with workers all around, many on the roof hammering boards and shingles into place. Personal growth is a construction process. We are building a new home for our soul, a new way of being in the world — new windows, new vistas, new perspectives and new rooms for the many parts of our personality. It is a new structure for the personality, an expanded space for an expanding consciousness.

Getty Images

Personal growth is just like the home construction process.

She kept adding rooms, redoing and restructuring her mansion like an artist painting over one picture to create another. Each new room was a way to express and explore a different part of her personality, a mood or a healing image. Her mansion was a personal exploration and expression of her unconscious. ***

“This is the nature of the psyche. Like the shell of a snail, it keeps expanding until it dies.” This is the essence of the Winchester Mystery House in San Jose, California, a sprawling estate of 160 rooms built by Sarah Winchester, heiress of the Winchester Rifle Company.

A female client recently dreamed that she entered the house she grew up in. She decided to empty her mother’s closet, for her mother had died some 50 years before. She discovered a small room behind one wall of the closet. In the room she found a casket with a doll in it wrapped in plastic.

An old man, a former building contractor, recently kept having dreams of building homes and business spaces. But in each dream he was always given new blueprints for additions to the work he had just done. There was always more building to do, one more project to be completed. He wondered why he kept having these dreams. This is the nature of the psyche. Like the shell of a snail, it keeps expanding until it dies. There is no fixed end. Each new development makes further developments possible. Consciousness grows, the personality grows, the spirit grows. We become more whole. Perhaps you have had dreams in which you are exploring a large but unfamiliar house, finding rooms you didn’t know were there. The house is a symbol of your psyche, or total personality. Get to know it, furnish it, live in it. Allow yourself to grow and embrace all that you are meant to be, remember and feel. Dr. Andy Drymalski is a Nevada-licensed psychologist and Jungian psychologist in private practice in Reno and Carson City. He specializes in psychotherapy for depression; grief and loss; life transition issues; personal growth; and Jungian dreamwork. To learn more, visit www. renocarsonpsychologist.com or call Andy at 775-527-4585. Enjoy his blog at Jungstop.com.

Healthy Beginnings | January 2018

BIOPHOTONS — THE LIGHT IN OUR CELLS By Robert A. Eslinger, D.O., H.M.D. One of the hottest fields of frontier science — which is about to lead to major conceptual breakthroughs in the fields of biology, biotechnology and biomedical science — is the field of biophotons. I have said for years that the medicine of the future is going to be the use and application of frequency and vibration. Light is nothing but high frequency vibration. The biochemistry predominating in “modern medicine” is so 20th century. Biophotons were first discovered in 1923 by Russian medical scientist Professor Alexander G. Gurvich (who named them “mitogenic rays”), and in the 1930s they were widely researched in Europe and the U.S. In 1974, German biophysicist Fritz-Albert Popp proved their existence, their origin from the DNA and later their coherence (laser-like nature). Popp’s biophoton theory leads to many startling insights into the life processes and may well provide the major elements of a future theory of life and holistic medical practice based on such an approach.

A form of this therapy is already being utilized to treat a variety of illnesses. It was discovered and developed in the U.S. in the 1920s. It fell to the weight of pharmaceuticals in the 1950s because no one can patent ultra-violet light. What is even more exciting is its application in a whole new way of treating these illnesses. I’m talking about a whole new concept of health restoration, as opposed to just fighting disease. These therapies, called UBI and UVLRx, expose the blood to different frequencies of ultra-violet and colored light (photons) over a 1-hour treatment. One of the big effects of this treatment is to charge the cells with biophtonic energy so they then re-radiate as they circulate around the body, charging up all the other cells with these photons. The additional effects are a boost to the immune system and killing of all viruses, many bad bacteria, spirochetes and, most especially, cancer cells. Photons have been demonstrated to trigger many different metabolic processes that have to do with establishing and maintaining health. They trigger these reactions without participating in them.

Stop accidental urine leakage.

Relief R li f is i possible! ibl !

The spiral molecules of DNA have been shown to be the most important source of bio-photon emissions. That is where they are stored. DNA is the central control of the bio-photon field. Since 1992, the International Institute of Biophysics, a network of research labs in more than 10 countries, based in Germany, is coordinating research in this field, which promises rapid development in the next decade. The other major upside to this kind of treatment is that there is no downside. There are no known negative “side effects”! The future is here right now! A whole new era of “Medicine” has arrived! Dr. Robert A. Eslinger, D.O., H.M.D., specializes in cancer and chronic disease and is an integrative cancer doctor licensed to practice in California, Idaho and Nevada. He is head doctor at the Reno Integrative Medical Center. Visit www.renointegrative.com or call 775829-1009 to learn more.

The Feldenkrais Method

Do you leak urine when you cough or sneeze; run or jump? Tea & Treats with Dr. Karla. Please join us for a FREE intimate & informative gathering for women.

about Learn ns to solutio ou to y return tivities c the a ve. you lo Visit Dr. Karla on Facebook or online for more information and videos.

Reserve your seat by calling us or visit NeuroFit on the Mind Body App

Wednesday, Jan. 24 • 6pm Wednesday, Feb. 28 • 6pm

Dr. Karla provides 1:1 care for optimal pelvic health and solutions to persistent pain without drugs or surgery.

AWARENESS THROUGH MOVEMENT CLASSES & INDIVIDUAL FUNCTIONAL INTEGRATION SESSIONS

Relieve pain Rewire your brain

Restore movement, grace & balance RENO FELDENKRAIS CLASSES:

775.863.8766

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499 W. Plumb Lane, Suite 203, Reno

Healthy Beginnings | January 2018

HIT ‘EM WITH YOUR

BEST SHOT

FLU SEASON HAS ARRIVED — TO VACCINATE OR NOT TO VACCINATE? By Daniel W. Heller, Pharm D.

Getty Images

Medical professionals often agree that not getting a flu shot each year can put yourself and others at risk.

It’s that time of year again, flu season. Typically, we encourage residents to get their flu vaccinations no later than December, as the flu season usually peaks in January to February, and can stretch all the way to April. According to the Centers for Disease Control and Prevention (CDC), in an average year, the flu causes 30,000 deaths and 200,000 hospitalizations in the United States, mostly among people 65 years or older. It’s important for residents to understand how flu vaccinations work and the benefits of getting the shot. Here are a couple of points to consider when deciding whether to get vaccinated: Protect yourself: How does the flu vaccine work? Simply put, by getting a flu shot, you are preventing yourself from getting the flu. Flu symptoms include fever, nausea, vomiting, chills, muscle aches, cough, congestion, runny nose, headaches and fatigue. Extreme cases can lead to hospitalization and/or pneumonia, which is the cause of death in most extreme flu-related cases.

When manufacturing the vaccine, the virus is broken apart, extracting particles the immune system will recognize and then adding to the vaccine. Once injected, the immune system will recognize the danger and build up a response (through antibodies).

Let’s face it, being sick can be expensive. Not only is it a miserable time dealing with flu symptoms, but you could be losing money or valuable time by calling in sick to school or work.

In the event we are exposed to the flu virus, our immune systems are ready to protect us with its fighter antibodies.

Conversely, the flu shot itself, in most cases, is no charge. Almost all insurance plans cover the full cost of flu vaccinations, making getting your vaccination a much wiser financial decision.

Protect others

On the fence? Let’s examine the myths

In addition to protecting ourselves, young children and the elderly are highly susceptible to getting the flu, and at higher risk of hospitalization and/or pneumonia.

“The flu shot will make me catch the flu/get sick.” This is simply not the case and we know this because:

Because these two groups tend to have weaker immune systems, not getting your vaccination could put others around you at risk. Cost concerns No one can afford the flu — however, almost everyone can afford the flu shot.

1. The flu vaccine is not a live vaccine. To cause even mild cases of illness, the particles in the vaccine would have to be active/live. 2. Manufacturers must test each vaccine in populations it will serve and report any side effects/illness that occur. In standard testing, about two percent of subjects each year report illness, which is the same as those that receive a placebo saline shot, and it is the same outcome

Healthy Beginnings | January 2018

every year without interruption, so we know the vaccine is not causing illness.

with non-cleanliness (professional not properly sterilizing the site).

3. Usually when people go in for their flu shot, it’s motivated by being around sick people. It takes one to four days for the illness to build up and cause symptoms, but 10 to 14 days for the vaccine to activate. Chances are, the person already has the virus building up in them when they get the vaccine. It’s a myth connecting the dots to the vaccine.

I always say consider the reward over the risk, as there is a much higher concern for influenza, and other vaccine preventable diseases than for potential side effects, as these diseases can devastate an entire community.

“What about the risk of Autism?” There is no link between autism and vaccines. There may be a physical risk, soreness and/or reaction. Sometimes infection at the injection site can lead to symptoms of illness in the body, and usually occurs

Do your research on the flu vaccination, Immunize Nevada and the CDC have comprehensive, accurate, science-based information on their websites. Where to get a vaccination Pharmacies have become one of the leading providers of vaccinations, especially in terms of the flu shot.

No appointment is necessary at your neighborhood pharmacy and the wait time is minimal. You can also visit your primary care provider or vaccination events in the community. Your employer may also host an on-site vaccine clinic. Remember, getting a flu shot is the easy part. Battling the flu virus is the hard, potentially dangerous, and easily preventable part. Daniel W. Heller, Pharm D., is Patient Care Coordinator for Smith’s Food & Drug Stores, with several locations throughout Northern Nevada. Visit www.smithsfoodanddrug.com to learn more.

Looking for an Alternative? Optimize Your Health With Integrative & Preventive Medicine. Gerber Medical Clinic Founded 1975

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Healthy Beginnings | January 2018

WELLNESS DIRECTORY ACUPUNCTURE The Finley Center – Acupuncture & Naturopathic Medicine

FITNESS AND MOVEMENT

Bright Heart Birth Services

Camie Cragg Fitness

6490 S. McCarran Blvd.,Ste. F52, Reno 775-337-1334 thefinleycenter.com

Inside the Nurturing Nest 7693 S. Virginia St., Reno 775-235-8272 brightheartbirth.com

Path to Wellness

The Nurturing Nest

6135 Lakeside Dr., Reno 775-825-1912 pathtowellnessreno.com

7693 S. Virginia St., Reno 775-825-0800 nurturingnestreno.com

Reno Acupuncture & Integrative Medicine

Sage Springs Midwifery

890 Mill St.,Ste. 303, Reno 775-386-2890 renoacu.com

ALTERNATIVE/INTEGRATIVE MEDICINE Bio Integrative Health Center International

1495 Ridgeview Dr., Ste. 210, Reno 775-827-6696 bihcireno.com

Power Health

1175 Harvard Way, Reno 775-329-4402 powerhealthreno.com

Renewed Health and Wellness

661 Sierra Rose Dr., Reno 775-853-7669 renewed-health.org

Whole Roots Health

10049 Martis Valley Rd., Unit G, Truckee 530-563-5252 wholerootshealth.com Whole Roots Health is an integrative medical practice providing acupuncture, functional medicine, non-pharmaceutical options, and health education to the Tahoe-Reno region. Specializing in women¹s health, fertility, and digestive disorders, Brianna Brownfield, LAc integrates current science with ancient clinical wisdoms to provide a functional, holistic approach to healthcare.

775-525-1669 sagespringsmidwifery.com

Sierra Midwifery

775-323-4956 sierramidwifery.com

CHIROPRACTIC HEALTH Advanced Health Chiropractic

9437 Double Diamond Pkwy, Ste. 18, Reno 775-683-9026 9570 S. McCarran Blvd, Ste. 110, Reno 775-746-2555 www.renospine.com

Dr. Tony Jensen

495 Apple St., Ste. 105, Reno 775-323-1222 aetchiropractic.com We take the time to educate you about chiropractics and how important the nervous system is to your over-all existence. That sets us apart from other chiropractors. We offer manual adjustments, Applied Kinesiology (muscle testing), and we offer the Pulstar adjusting technique: no twisting or popping – safe for all ages.

The Joint Chiropractic

6395 S. McCarran Blvd., Reno 775-200-0017 1560 E. Lincoln Way #110, Sparks 775-432-6020 thejoint.com

AROMATHERAPY

COUNSELING/PSYCHOLOGY

Lavender Ridge

Agape Psychological Services

7450 W. 4th St., Reno 775-747-3222 lavendarridgereno.com

210 Marsh Ave., # 100, Reno 775-322-4003 agapepsychologicalservices.com

Mandala Massage Supply & Apothecary

Andy Drymalski, EdD

The Change Place

Sierra Springs Clinical Hypotherapy

2814 N. Carson St., Carson City 775-283-0699 thechangeplace.net

UFC GYM Reno

4875 Kietzke Ln., Unit D, Reno 775-285-9340 https://ufcgym.com/reno

Renegade Fitness and Smash Mouth Training

1220 E. Greg St. #15, Sparks 775-857-9141 renegadefitreno.com Renegade Fitness & Smash Mouth Training is the premier training center of Reno and Sparks. We offer: Youth Fitness Programs, Weight Loss and Strength Building, Sport Specific Training, Soccer Positional Training, Club Prep Clinics, Speed, Agility & Endurance, and more.

Reno Feldenkrais Method Classes

Carole Bucher, BA, GCFP/T Guild Certified Feldenkrais Practitioner 775-240-7882 renofeldenkrais.blogspot.com Learn to move comfortably and efficiently, reduce pain and improve vitality, recover quality of life after injury, surgery or illness. Mindful movement classes and private lessons with Carole Bucher, Reno Feldenkrais. See Local Events Calendar for class schedule and RenoFeldenkrais.blogspot.com for more information. The only ongoing Feldenkrais classes in the state of Nevada, since 2008.

West Reno Fit Body Boot Camp 973 W. Moana Ln, Reno 775-313-1151

fitbodybootcamp.com/westrenofitnessbootcamp/

GIFT SHOPS Crystal Cove – Gifts of the Earth 737 S. Virginia St., Reno 775-360-6228

Mystic Rose Gift Shop

ASTROLOGY

Ellie Holbrook MA, LCPC, LPCC, CPC RYT500/E-RYT200

Rocking and Rolling Rock Shop

P.O. Box 727 Reno 530-550-1118 astrologicalalchemy.com

CANCER THERAPY Forsythe Cancer Care Center

Dr. James W. Forsythe, MD 521 Hammill Ln., Reno 775-827-0707 drforsythe.com

Reno Integrative Medical Center

Robert A. Eslinger, DO, HMD 6110 Plumas St., # B, Reno 775-829-1009 renointegrative.com Reno Integrative Medical Center offers a variety of therapies to treat cancer. Our approach is to support and enhance the body’s natural defenses while targeting the cancer. Dr. Eslinger brings over 30 years of alternative and conventional medical experience.

Integrated Sleep and Wellness Ruth Gentry Ph.D. Clinical Psychologist 10631 Professional Circle, Ste. A, Reno 775-826-6218 renosleepwell.com

DENTAL CARE The Reno Dentist

855 W. 7th St. #200, Reno 15 McCabe Dr. # 104, Reno 775-200-9070 TheRenoDentist.com

Sage Dental Care

1080 N. Hills Blvd, Reno 775-677-0790 7520 Longley Ln., # 104, Reno 775-409-4282 sagedentalnv.com

Debra Lynn Deming, MBA, CHt Subconscious Behaviorist 1870 Wind Walker Dr., Reno 775-342-9600 debrademing.com

Psychotherapy 775-527-4585 renocarsonpsychologist.com

1055 W. Moana Ln., Ste. 204, Reno 320-905-4345 ellieholbrook.wordpress.com

HYPNOSIS/HYPNOTHERAPY

3865 Mira Loma Dr., Reno 775-825-2231 camiecraggfitness.com

865 S. Wells Ave.,Reno 775-322-3252 mandalamassagesupply.com

Astrological Alchemy

CHILDBIRTH SUPPORT

20 Hillcrest Dr., Reno 775-324-2872 MysticRoseGiftShop.com 402 N. Curry St., Carson City 775-315-7403 or 775-267-5144

HOT SPRINGS Carson Hot Springs Resort

1500 Old Hot Springs Rd., Carson City 775-885-8844

David Walley’s Hot Springs Resort

2001 Foothill Rd., Genoa 775-782-8155 davidwalleys-resort.com

Steamboat Hot Springs

16010 S. Virginia St., Reno 775-853-6600 steamboatsprings.org

HYDRATION Blue Dot Water 1300 E. Plumb. Ln., Reno 775-745-5896 bluedot-water.com

Jeanne Robinson, CCHT, SIC, Certified Clinical Hypnotherapist 499 W. Plumb Ln., Ste. 200, Reno 775-419-0660 sierraspringshypno.com Sierra Springs Hypnotherapy offers programs to help you with: Weight Loss, Fears and Phobias, Chronic Pain, Anxiety and Stress, Smoking Cessation, Public Speaking, Medical Phobias, Insomnia and more.

INTEGRATIVE MEDICINE Dr. William Clearfield

9550 S. McCarran Blvd., Ste. B, Reno 775-359-1222 drclearfield.net Dr. William Clearfield comes to the Reno area from Northeast Pennsylvania after having practiced the art of medicine since 1982. He brings a unique holistic perspective from traditional medical backgrounds in Obstetrics and Gynecology, Family Practice, Medical Acupuncture and Anti-Aging Medicine. “Dr. Bill” is the author of Celestial Stem: A Five Element Approach to Diet and Exercise, has taught fellow physicians the art of acupuncture needling, pioneered the treatment for head, neck and neuropathic injuries with medical acupuncture, has 20 years experience and training with bio-identical hormone replacement, intravenous nutrition, weight loss and non-surgical facial rejuvenation. Dr. B’s approach to health and wellness combines the best of Eastern and Western Medicine with a healthy dose of the latest Anti-Aging Medical philosophies.

Gerber Medical Clinic

Michael Gerber, MD, HMD 1225 Westfield Ave., # 2, Reno 775-826-1900 gerbermedical.com Practicing since 1975, Dr. Gerber has offered family-oriented medicine, addressing all health issues from infancy through advanced age. Areas of specialty include homeopathy, bio-identical hormones, nutritional therapy, natural pain relief, infectious disease, detoxification, autoimmune disease, mood disorders, allergies and environmental sensitivities.

Tahoe Neuro Healing

Van Harding Lac, Dipl. OM, Cert. IM 10775 Pioneer Trail, Ste. 212, Truckee 530-536-5084 tahoeneurohealing.com Van Harding, an acupuncturist, is the founder of Tahoe Neuro Healing, a clinic that offers a combination of therapies that go beyond conventional care for brain health and the restoration of function. These natural and non-invasive therapies are proven with research to be the remedies needed for injuries (TBI, stroke), disease (Alzheimer’s, MS, seizures), developmental issues (Cerebral Palsy, Autism) and/or emotional-psychiatric (fear, anxiety, depression). Patients are no longer limited to current conventional treatments of drugs, surgery and the therapies of physical, occupational and speech-language. At Tahoe Neuro Healing we address the complex web of brain healing (activation, neurophysiology, neuron timing, brain region synchronization, hormones, inflammation with acupuncture, functional & herbal medicine, Interactive Metronome, Mind-Body connection and frequency therapies. Visit us to see the possibilities awaiting you!

Healthy Beginnings | January 2018

MASSAGE THERAPY Carrie Olsen, LMT NVMT #7959 712 S. Center St., Reno 775-750-1724 carrieolsenlmt.com

Massage Namaste

Lee Zuti, LMT #7698 251 Jeanell Dr., Ste. 4, Carson City 775-577-4700 massagenamaste.us Massage Namaste allows you to move more, do more and be more. Lee Zuti provides Therapeutic Massage, Swedish Massage, Medical Massage, Reflexology, Reiki, Pregnancy and Infant Services and more to help your mind, body and soul.

R&R Massage

Jason and Shannon Rowden 85 Washington St., Reno 775-287-2997 With 20 years of massage experience between them, Jason and Shannon Rowden are extremely dedicated to their practice and listen to their clients’ needs. They offer Swedish, Deep Tissue, Sports, Pre-Natal, Therapeutic, Myofascial Release and Integrative Therapies.

MEAL PREP Gym Rat Foots & Cave Man Cuisine

631 Dunn Circle, Sparks 775-747-2090 roundaboutcatering.com/gym-rat/

Ice Age Meals

4782 Caughlin Pkwy #503, Reno 775-499-5115 iceagemeals.net

NATURAL HEALTH

(VITAMINS, SUPPLEMENTS, FOOD) BumpBar

Nutrition Bar Formulated for Pregnant and Nursing Women 650-308-8187 www.getbumpbar.com

Great Basin Community Food Co-Op 240 Court St., Reno 775-324-6133 greatbasinfood.coop

The Herb Lady

1023 N. Rock Blvd., Ste. C, Sparks 775-356-1499 elaine@herb-lady.com The Herb Lady has been in business for more than 30 years. Providing herbs, oils, supplements, teas, and nutritional coaching and information, The Herb Lady will help you on your path to wellness.

MITOCHI MitoMungo Power Shot 775-338-3955 MitoMungo.com

Truckee Meadow Herbs 1170 S. Wells Avenue, Reno 775-786-8814 Visit our store. You’ll find a full selection of herbal supplements, bulk herbs, teas, herbal extracts, homeopathic remedies, flower remedies, vitamins, minerals, pure essential oils, books, salves, bottles, special ordering and more.

Healthy Beginnings | January 2018

NUTRITION COUNSELING AND METABOLIC TESTING

SKIN CARE

SPINAL CARE

Dragonfly Bath & Body

Great Basin Nutrition, Jodi Pettersen, RD

728 S. Virginia St., Reno 775-470-8505 dragonflybath.com

Sierra Regional Spine Institute

Felicity Skin

SPIRITUALITY/ SPIRITUAL CENTERS

783 Basque Way, Suite 103, Carson City 775-720-3490 greatbasinnutrition.com Jodi Pettersen is a licensed, registered dietitian with over 20 years of experience in all areas of nutrition. She also has certification in weight management and obesity. She graduated from the University of Nevada, Reno, with a Bachelor of Science degree. She works as a provider with most insurance companies. Jodi offers state-of-the-art Metabolic Testing to help you target your calorie zone, which is the key to your fitness success.

PET CARE Hammer’s Healthy Hounds

4820 Vista Blvd., # 106, Sparks 775-284-3647 hhhounds.com

Holistic Pet Care

1801 E. William St., Suite D, Carson City 775-843-9316 felicityskin.com Cleanse, Beautify, Preserve, Protect and Nourish Your Skin – that’s what Felicity Skin offers you! Cindy, Skin Care Therapist/Esthetician, provides skin care therapy, facials, waxing (hair removal), microdermabrasion and more! Featuring Relax and Wax products made locally in Reno, and Farmhouse Fresh products proudly made in Frisco, Texas. Felicity Skin also offers massage therapy with Vienna Gandee, Massage Therapist. To book with Vienna, call 775-720-2074.

Lesley’s Organic Skin Care

6630A South McCarran Blvd., # 4, Reno 775-828-2873 SierraRegionalSpine.com

Center for Transformational Healing

Berna Joy Boettcher, M.S., Ed.D. Redfield Suites, 219 Redfield Pkwy, # 203, Reno 775-224-5498

Dharmakaya Buddhist Center

6165 Ridgeview Ct., G, Reno 775-232-8067 dharmakayacenter.com Reno Psychic Institute 20 Hillcrest Dr., Reno 775-324-2872 renopsychicinstitute.com

800 S. Meadows Pkwy, #400, Reno 775-313-4489 lesleyskincare.com

VITAMIN THERAPY

Scraps Dog Company

Verona Skin Therapy

The Shot Spot: A B-12 Bar

615 Sierra Rose Dr., # 4, Reno 775-826-1008 theshotspotb12.com

PHYSICAL THERAPY

Joyce Pontillas, ND 1230 Westfield Ave., Reno 775-409-3301 skinjoy.net

Naturally Well

980 Caughlin Crossing, #100, Reno 775-746-2899 bextremereno.com

6476 Bonde Ln., Reno 775-853-6002 holisticpetdr.com 7675 S. Virginia St., Reno 775-853-3647 scrapsdogcompany.com

Active Physical Therapy

3594 West Plumb Ln., Reno 775-786-2400 activeptreno.com Parley Anderson is a Native Nevadan who has been practicing physical therapy since 2003. He attended the University of Nevada, where he received a Bachelor’s in Education. He also attended graduate school as well as UNR, where he taught Personal Health and Lifestyles and directed the University’s Fitness Center. He then attended the University of Pacific where he earned both a Master’s and a Doctoral Degree in Physical Therapy. On top of being a Physical Therapist he also is a Certified Crossfit Instructor. Michael Spevak has been practicing physical therapy since 1999. He attended the University of California, San Diego where he received a Bachelor’s in Physiology and Neuroscience. He then attended Pennsylvania State University, Slippery Rock where he earned a Doctoral Degree in Physical Therapy. Michael completed clinical training at Stanford University Medical Center in the Orthopedic Physical Therapy Department, as well as Duke University Medical Center in the Rehabilitation Department. Both Therapists began teaching in 2009 at the University of Nevada, as instructors of Kinesiology.

6165 Ridgeview Ct., #F, Reno 775-225-5390 naturallywellreno.com

Pantry Products

50 S. Virginia St., Reno 775-357-8019 pantryproductsNV.com

White Sage

328 California Ave., Ste. A, Reno 775-683-9200 whitesagereno.com

SPAS

Drew Simmons – Reiki Practitioner 777 E William St. Suite 105 By appointment only 775-671-7030

Reiki House

305 W. Moana Ln., Ste. B3, Reno 775-234-2751 reikihousenevada.com

Reno Tahoe Reiki

1026 W. 1st St., Reno 775-742-6750 renotahoereiki.com

YOGA/PILATES Blue Lotus Yoga

499 W. Plumb Ln. Ste. 200, Reno 775-790-6377 happyflowyoga.com

Midtown Community Yoga

600 S. Virginia St., Reno 775-870-9905 midtowncommunity.yoga

Beau Chateau Day Spa

Pilates Studio of Reno

3888 Mayberry Dr., Reno 775-746-4100 www.beauchateaudayspa.com

45 Foothill Rd., # 2, Reno 775-336-4420 pilatesofreno.com

Essenza Salon and Medi Spa

The Yoga Pearl

5255 Vista Blvd., C1, Sparks 775-626-4600 essenzasalonandmedispa.com

Esteem Medical Spa & Salon

6522 S. McCarran Blvd., Ste. A, Reno 775-329-3000 esteemmedicalspa.net

Fountain of Youth

724 South Virginia St., Reno 775-964-4888 foynv.com

Pinnacle Wellness Healing Spa

REIKI

BeXtreme

3631 Warren Way, Ste. A, Reno 775-236-3631 pinnaclewellnessreno.com Pinnacle Wellness Healing Spa is a natural healing health spa. We offer various modalities including Hand Foot Detox, Oxygen Bar, Chi Machine, Far Infrared Sauna and Pod, Vitamin D Bed and more! We also sell salt lamps!

Spavia at the Summit

13925 S. Virginia St., # 206, Reno 775-432-6572 spaviadayspa.com

2955 Vista Blvd., Suite 102, Sparks 775-750-7610 theyogapearl.com The Yoga Pearl offers Vinyasa, Joyous Flow, Sunrise Salutations, Yoga Basics, Simply Yoga, Chakra Healing Flow, Yin Hips Calm and Centered, and Restorative Yin Yoga classes. The Yoga Pearl has a beautiful community of students and teachers, and provides wonderful events. Come visit the studio on Tuesdays for $7 Community Yoga!

Yoga Pod

13981 S. Virginia St., # 402B, Reno 775-420-4363 reno.yogapod.com

Feature your business or service HERE! Call 775-881-7326

THE CORK BOARDS Bright Heart Birth Services

LIFE’S A JOURNEY. MAKE IT A HEALTHY ONE.

Sarah Geo Walton

Birth and Postpartum Doula, Placenta Encapsulation GentleBirth Childbirth Educator

brightheartbirth.com

HEALTHY BEGINNINGS

Inside the Nurturing Nest 7693 S. Virginia Street, Reno, NV 89511 775-235-8272

HEAVEN and EARTH NUTRITION, LLC KEEPING YOU HEALTHY, NATURALLY

WE FEATURE ONLY THE TOP BRANDS:

NOW, Dr’s Best, Natural Products (Solgar, Home Health, American Health), Jarrow, Solaray, KAL, Nature’s Life, doTerra, Nature’s Way and Enzymatic. • Vitamins • Fresh organic • Children’s health • Herbs spices and teas • Products for • Supplements • Natural and organic men’s health • Minerals food products • Products for • Oral health • Digital pain relief women’s health

• Essential oils • Books on keeping you healthy naturally

1155 W 4th Street, #120, Reno | 775-870-9619

HERE AT ACTIVE PHYSICAL THERAPY WE TREAT INDIVIDUALS WITH VARIOUS INJURIES INCLUDING:

Drs. Anderson and Spevak hold Doctoral Degrees in Physical Therapy and teach Kinesiology at the University of Nevada, Reno.

• Sports injuriesincluding lifting, running and Crossfit • Vertigo/balance problems • Headaches • Spine injuries

• • • • • • • •

Feet/ankles Legs Knees Hips Back Shoulder Elbows Wrists

www.activeptreno.com | 3594 West Plumb Lane | Reno | 775.786.2400

Healthy Beginnings | January 2018

LOCAL EVENTS CALENDAR • Have an event you want listed? Email kmacmillan@swiftcom.com • Event times, locations and details subject to change after publication • Some events are not free; visit websites to learn more

1 Happy New Year!

Mini Reiki Healing Session 4-7 p.m. (every Tuesday) Earthe Energe, Sparks eartheenerge.wordpress.com

15 Martin Luther King Jr. Day

10 2

Community Vinyasa Yoga 5:30 p.m. (every Tuesday) The Yoga Pearl, Sparks theyogapearl.com

Sound Bath Healing With Reiki 6 p.m. 5th Element Healing Center, Kings Beach reikitahoe.com

Breast Feeding Support Group 10 a.m. (every Wednesday) Carson Tahoe Health, Carson City carsontahoe.com

Cannabis Dialogue Workshop 6 p.m. Truckee Town Hall, Truckee townoftruckee.com

Chakra Balancing 6-7 p.m. Well Being Tahoe, Kings Beach wellbeingtahoe.com

Sunset Snowshoe Tour 4-7 p.m. (every Friday) Tahoe Adventure Company tahoeadventurecompany.com

GROOVE Reno-Tahoe 5:15-6:15 p.m. (every Monday) Gerber Medical Clinic, Reno gerbermedical.com

Healthy Beginnings | January 2018

The Feldenkrais Method Class Noon-1:15 p.m. (every Tuesday) 250 Bell St., Reno renofeldenkrais.blogspot.com

Yoga Glow 5:30 p.m. (every Wednesday) Carson Tahoe Health, Carson City carsontahoe.com

18 12

Body Recharge Restorative Class 11 a.m. (every Friday) Well Being Massage and Functional Fitness, Carson City carsoncityfitness.com

13 8

The Feldenkrais Method Class 10-11:30 a.m. (every Saturday) 250 Bell St., Reno renofeldenkrais.blogspot.com

Lecture: How The Brain Remembers 5:30-7:30 p.m. Sierra Nevada College, Incline Village tahoe.ucdavis.edu/events

Child Care Basics 9 a.m. – 3 p.m. Carson Tahoe Health, Carson City carsontahoe.com

Reno Wine Walk 2-5 p.m. (third Saturday of month) Various downtown Reno locations facebook.com/RenoWineWalk

Open Play 11 a.m. (every Sunday) The Nurturing Nest, Reno nurturingnest.com

Yoga For Lunch Noon (every Thursday) Adams Hub, 111 W Proctor St., Carson City adamshub.com

26-28

Kinky Boots Broadway musical performances Pioneer Center, Reno pioneercenter.com

Weight Management Support Program 5:30-6:30 p.m. Tahoe Forest Center For Health, Truckee tfhd.com

Healing Clinic, Energy Healing 5-7 p.m. (every Tuesday) Reno Psychic Institute, Reno renopsychicinstitute.com

Reiki Share Group 6-8 p.m. Heart to Heart School, Minden heart2school.net

TEDx University of Nevada 8 a.m. UNR Campus, Reno tedxuniversityofnevada.org

Meditation for All Noon – 1 p.m. (every Sunday) Reno Psychic Institute renopsychicinstitute.com

Full Blue Moon Snowshoe Tour 4:30-7:30 p.m. Tahoe Adventure Company tahoeadventurecompany.com

We Treat You, Not Your Diagnosis! The Power Health Solution: Using Drug Free, Non-Surgical Methods We investigate the big picture using these methods of analysis:

Do You Suffer from... • Peripheral Neuropathy • Hashimoto’s Thyroiditis • Insomnia/Lack of Sleep • Restless Leg Syndrome • Chronic Sciatica or Leg Pain • Hand or Foot Pain • Migraine or Chronic Headaches • Lyme Disease

Functional Medicine | Functional Neurology Functional Blood Chemistry Analysis Functional Endocrinology | Chiropractic

• Balance Disorders/Dizziness • Chronic Fatigue Syndrome • Numbness/Burning/Tingling • Fibromyalgia (FMS)

The Results Speak for Themselves

• Hypothyroidism • Dystonia/Tremor Disorder • Post Concussion Syndrome • Diabetic Neuropathy • Many Other Chronic Conditions

Martin P. Rutherford, D.C., CFMP Certified Functional Medicine Practitioner

Randall Gates, D.C., DACNB Board Certified Chiropractic Neurologist

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775.329.4402

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using drug free, non-surgical methods