Healthy Beginnings Magazine May 2018 by Healthy Beginnings Magazine

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

May 2018

COMMUNICATION BREAKDOWN SOCIAL MEDIA’S NEGATIVE IMPACTS ON PUBLIC PERCEPTION

PAGE 14

BRAIN FOODS

FIND THE RIGHT FOODS, SUPPLEMENTS AND ESSENTIAL OILS

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SIMPLE MINDS

HOW OUTDOOR ACTIVITY CAN BENEFIT YOUR MENTAL HEALTH

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HBmag.com ISSN 2150-9921

Northern Nevada’s Local Resource for Natural Living

DISCOVER A HEALTHIER FUTURE FOR YOU & YOUR LOVED ONES

HEALTHY BEGINNINGS â&#x20AC;¢ May 2018

CONTENT HEALTHY EATING

HEALTHY BODY

05 Healthy Vegetable-based Salad Recipes for Wellness

20 Expanding the Mental Health Universe with Mood Helpers

06 Foods, Supplements and Essential Oils for a Healthy Brain

22 Get the Most out of the Connection With Your Skeleton

08 Control Anxiety and Depression with Better Eating Habits

HEALTHY LIVING

IN EVERY ISSUE 04 Publisher’s Note

10 Three Yoga Practices for Improved Mental Health

24 Local Wellness Directory

12 How Getting Outdoors can do Wonders for your Body

26 The Cork Boards 27 Local Events Calendar

HEALTHY MIND

14 The Pros and Cons of Increased Social Media Engagement

ON THE COVER

16 Breaking Down the Benefits of Mindfulness Meditation Practice

06 Brain Foods

18 Your Dreams: Seeking the Respect of Your Own Soul

12 Simple Minds

19 10 Steps to Healthy Brain Function — Part Five

14 Communication Breakdown

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

PUBLISHER’S NOTE There is no health without mental health; mental health is too important to be left to the professionals alone, and mental health is everyone’s business.”

HEALTHY BEGINNINGS PUBLISHER Ben Rogers

EDITORIAL DESIGN Mikey McGarvey

— Vikram Patel

FEATURE WRITER

Cassandra Walker | cwalker@swiftcom.com

hen most people think of health and wellness, we often think about our physical health. Often, our focus is on exercise, eating right and on seeking treatment for illness an injury. But in doing so, we can forget to put the same level of focus on our mental health care and wellbeing. According to Mental Health America, Mental Health Awareness Month has been observed in May in the United States since 1949. Considering that, we wanted to make sure the May 2018 edition of Healthy Beginnings touches on this topic.

As you flip through this month’s edition, you’ll see content that includes tips on how we can meditate and be one with nature as a way to boost positive mental health; a look into different types of foods and supplements we can consume to lower anxiety and stress levels; advice from regional experts about the possible dangers overconsumption of social media can have on our psyches; and much, much more. While not all of our content this month is focused on mental health, you will find that many of our contributors and staff writers took the time and effort to shape their stories to fit this topic. Each month, we provide our contributors with a topic to help them focus their writing. Each edition will have a theme, and while we don’t completely focus our content each edition to fit the given topic, we do find that the more we can streamline feature stories and advice articles — and in doing so, create a sense of structure to our publication — the better off the entire product will be. In the second half of the year, we will focus on several topics, including summer planning, skin health and breast cancer awareness, to name a few. If you have an idea for a monthly theme; a story idea for us to purse; or if you would like to be featured in one of our upcoming editions, let us know by emailing marketing@hbmag.com. Make sure to share your thoughts and ideas. If you see a story that you like, or if you want to learn more from one of our contributors, please shoot us an email and let us know. We’ll be happy to help.

Sincerely, Ben Rogers Publisher, Healthy Beginnings

CONTENT COORDINATOR

Kevin MacMillan | kmacmillan@swiftcom.com

ADVERTISING & SALES

Ben Rogers | brogers@hgmag.com

DISTRIBUTION & CIRCULATION

Candice Lindsey | clindsey@sierranevadamedia.com

CONTRIBUTING WRITERS

Elaine Brooks, Carole Bucher, Dr. William Clearfield, Dr. Andy Drymalski, Dr. Michael Gerber, Annora McGarry, Dr. Kathaleen Martin Midcalf, Dr. Melvin Ibarra Nario

COVER PHOTO Sean Field

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. If you have questions about Healthy Beginnings Magazine’s distribution, contact Candice Lindsey at clindsey@sierranevadamedia.com. We do not necessarily endorse the views expressed in articles written by contributing writers to Healthy Beginnings, nor are we responsible for products and services that are advertised in this magazine. Always consult your health care provider for clarification. All rights reserved. 2018© 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 brogers@hgmag.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

HEALTHY BEGINNINGS • May 2018

HEALTHY EATING

Bring on the veggies for these easy salad recipes By Cassandra Walker DIFFERENT SALAD OPTIONS Roasted Veggie Medley: Roasted vegetables add delicious flavor to your raw veggie salad and you can use practically whatever you have on hand. Try roasting beets, sweet potato, red onion, broccoli and butternut squash. Method: Dice the vegetables of your choosing, toss in olive oil, season with salt, pepper and garlic. Spread the vegetable medley in one layer on one or two baking sheets and roast at 400 degrees for 20-25 minutes. Cherry Tomato Caprese: This Italian favorite is delicious on its own, on top of chicken breast or tossed in leafy greens.

ou are what you eat. Food impacts everything we do and is important not only to our health, but to our environment and local economy.

If we look to food we can change our health, prevent disease, protect our environment and stimulate our economy — such is the mission of Tahoe Food Hub, a nonprofit working to educate consumers on the importance of food while also supporting small farms and creating a sustainable local food system. “Unfortunately in this day and age, food has been marginalized where people take it for granted and instead go for prepared meals or fast food,” Susie Sutphin, director of Tahoe Food Hub, said in an interview with Healthy Beginnings. “To be honest, I don’t even know if many of those processed vegan meals are much better for you than the fast food.” Too often home cooks overcomplicate dishes and lose passion for the kitchen. With that in mind, Healthy Beginnings is kicking off a regular wellness recipe series in May. This month, we feature Tahoe Food Hub’s Sutphin, who is turning to a classic with limitless opportunity: the salad. “We’re trying to get people to eat healthier — if we make too many steps in a recipe it’ll be overwhelming,” Sutphin said. “I can cook a really nice meal in 15 minutes; one of my favorites is a fresh Caesar salad — you can’t get any simpler or healthier than that.” You can recreate Sutphin’s favorite salad with a bed of fresh romaine lettuce topped with a piece of grilled salmon seasoned with salt, pepper and olive oil. Shave some fresh Parmesan on top of your favorite light Caesar dressing. To take your salad game to the next level, start out with one or a few greens as your base, such as: romaine, arugula, kale, spinach, spring mix, chard, butter lettuce, dandelion, endive, frisée, green leaf lettuce, radicchio, watercress. Add a protein if you’d like, by grilling or sautéing chicken breast, fish, even a lean steak, and let the toppings shine.

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

You can whip up a beautiful meal in only 15 minutes with a little creativity and some fresh vegetables on hand PHOTO: COURTESY TAHOE FOOD HUB

Method: Slice cherry tomatoes in half, lengthwise. Add diced mozzarella and top with fresh basil ribbons, minced garlic, salt and pepper. Toss in olive oil and balsamic vinegar. Mediterranean Marinated Chickpeas: Hit the pantry to take canned vegetables from boring to the star of your salad. Method: Combine chickpeas (canned), chopped roasted red peppers (jarred) and feta cheese with freshly chopped basil and with drizzle olive oil, red wine vinegar and a quick drizzle of honey. Stir in garlic, salt, pepper and red pepper flakes to taste. Guacamole Salad: Chunky “guacamole” makes a great, tangy Southwest topping. Method: Combine diced avocado, diced red onion, halved cherry tomatoes and about a cup each of rinsed, canned black beans and canned corn. Squeeze an entire lime over the top, drizzle olive oil and stir in lime zest, salt, pepper, cumin and freshly chopped cilantro. Dress ‘em up: Finally, to keep things quick and simple, opt for a low-fat, low-sodium prepared dressing or whip up a quick vinaigrette with your variation of oil, vinegar, citrus juice, salt, herbs and spices.

LEARN MORE

Visit www.tahoefoodhub.org to learn about the nonprofit Tahoe Food Hub, and for information on local small farms and resources.

HEALTHY EATING

Food for thought TRY VARIOUS FOODS, SUPPLEMENTS AND ESSENTIAL OILS FOR A HEALTHY BRAIN

By Elaine Brooks

he human brain is the most complex organ in our bodies. It controls all of the processes for the body, brings us joy or sadness, and helps us to see, feel, smell, taste and touch the world around us.

It is amazing, but also so fragile. Poor diet and injuries to the head can cause all kinds of problems for the brain. From losing our senses to losing our memory, all can be lost in one second of inattention or a lifetime of feeding the mind and not the brain. Think about that one.

Vitamin E, which can be found in avocados, does wonders for brain health. PHOTO: WIKIPEDIA COMMONS

Our brain needs the right kinds of foods, just like our bodies, to function at peak performance. Many issues with the brain — including dementia and Alzheimer’s — are caused by a build-up of plaque in the brain. Some foods and supplements can help with slowing the progression of this plaque. One of my favorite herbs is from India — Ashwagandha, which is an adaptogen that also helps to sweep away the beta amyloid plaque that causes Alzheimer’s. According to published reports, Indian scientists did a test for 30 days with mice and found that it not only cleared out plaque, it reversed some of the behavioral problems associated with this disease. I have also had some amazing results with some customers using a combination of Co-

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Do you have a unique ability to build relationships? Do you enjoy flexibility in your work? Do you love providing solutions to people who need help in sales and marketing? If you answered yes, we want to hear from you. Healthy Beginnings is looking for Contract Advertising Sales Reps to provide excellent advertising solutions to businesses and other organizations in the Reno and Lake Tahoe region. If you are interested in this contract position, please contact Ben Rogers at brogers@hbmag.com

HEALTHY BEGINNINGS • May 2018

conut Oil with Phosphatidyl Serine in helping to reverse some of the memory and slowing the progress. I personally have used it for several years and really would not want to be without it. Vitamin E as found in nuts, avocados and seafood like shrimp and trout are great for the brain. Vitamin E helps to ward off cognitive decline, but most of us do not get enough, so supplementation is good. Try to find a Vitamin E that has the mixed tocopherols or tocotrienols with the alpha, beta, gamma and delta. Another food or supplement that everyone is raving about for joints also works phenomenally for the brain. Turmeric (or Curcumin) has been found through several animal and human studies to reduce beta amyloid plaque in the brain. With its potent antioxidant and anti-inflammatory properties, Curcumin covers many of the ills of those of us who need a little help as we get older. And using Turmeric in your food has nearly the same results as using the more active

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

compound of Curcumin, and it tastes good, too. Which brings us to Essential Oils, and my very favorite oil, Frankincense. It has been found to help any kind of brain disorder. It has a special molecular makeup that includes “sesquiterpenes,” which are able to cross the blood/brain barrier. Sesquiterpenes stimulate the limbic system of the brain, promoting memory and releasing emotions. Research from the Universities of Berlin and Vienna found that these Terpenes increase oxygenation around the pineal and pituitary

glands, which allows for a balance of emotion regulating and memory stimulating hormones. So there you have it — some food for thought for you and some very good oil to use for so many issues in the body. Elaine Brooks is owner of The Herb Lady, located in Sparks. Visit www.Herb-Lady.com or call 775-356-1499 to learn more.

HEALTHY EATING

What’s in your head YOU CAN CONTROL ANXIETY, DEPRESSION WITH BETTER EATING HABITS By Melvin Ibarra Nario, MD, HMD

s we live our everyday lives, we see almost everybody through their external masks. The question “what is going on in a person’s mind?” signifies the understanding that a great number are plagued with mental health issues, and this affects various levels of our society. We may think people are living a normal life, but in the corners of their deeper self, they may be suffering from their own personal darkness.

Get Outside and RIDE

An inflammatory diet increases the risk of depression, studies show.

Anxiety and depression are two of the most common mental health issues Americans face. According to www.health.am statistics:

PHOTO: COURTESY MELVIN IBARRA NARIO

• Approximately 40 million American adults ages 18 and older have an anxiety disorder.

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HEALTHY BEGINNINGS • May 2018

• Approximately 20.9 million American adults have a mood disorder. This includes depression. Our gut is considered our second brain due to the amount of nerve cells it contains, which is almost comparable to the amount the spinal cord has. Healthy bacteria live here, and they are responsible for producing substances that may either protect or harm our brain depending on what we eat to feed them with.

AUTOMOTIVE A O O V INJURIES N UR S can linger for years

It has been noted that a combination of a vegetarian diet and the intake of probiotics can lower the incidence of depression and anxiety — proving that our “gut allies” play a major role in our mental healty, according to a 2012 study in “The Journal Of Alternative And Complementary Medicine.” Approaching mental health treatment in a natural way is achievable. This makes prescription drugs not the only solution for this problem. Here are some ways on how to do it:

Anxiety: 1. Sweet orange essential oil aromatherapy lowers anxiety better than prescription drugs. This produces less sedation and provides more energy, according to the study, “Inflammatory dietary pattern and risk of depression among women,” published in a 2014 edition of “Brain, Behavior, and Immunity.” 2. Lavender and Lorazepam were compared in a 6-week study published in the “Journal of Mental Science,” which reported that lavender has better anxiety-lowering capability. It also gives a “non hangover effect” with less potential for abuse (the journal does note that Lavender may have estrogen-promoting effects).

Depression: 1. An inflammatory diet increases the risk of depression, according to a study published in the “Biological Psychiatry” journal. Examples of these are soda, refined grains and meat. Plant-based diets lower C-reactive protein (an inflammatory marker in the blood) by 30 percent in less than 2 weeks due to the antioxidants it contains. 2. Aspartame found in artificial sweeteners and drinks have been proven to increase depression by its role in modulating dopamine and serotonin. The vulnerable population is the one who has depression. A study was conducted in 2010 to prove this theory, with results published in the “International Journal of Phytotherapy and Phytopharmacology.” During the first part, the study was halted by an ethics committee’s decision in relation to the severity of the side effects (nausea, headaches, insomnia, forgetfulness and worsening of depression) that were being manifested by the depressed subjects. Natural remedies are here to stay as first-line remedies for mental health issues, considering the benefits they bring when compared to prescription medications. This now paves the way for an approach that will put the glow back in our outlook in life and offer the inner happiness that we all deserve. Melvin Ibarra Nario, MD, HMD is a physician at Bio Integrative Health Center International in Reno. Visit bihcireno.com or call 775-827-6696 to learn more.

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HEALTHY LIVING

Three practices for good mental health

tress is one aspect that negatively affects mental health. There are practices that can help maintain good mental health and stave off stress.

My own approach for staying mentally fit has three pillars, which are simple, affordable and accessible: yoga, meditation and outdoor walking.

YOGA Yoga has been shown to combat cognitive decline and improve both memory and mood to a greater degree than conventional brain training. Regular yoga practice has been shown to have a positive effect on mental health challenges such as depression, anxiety, ADHD, PTSD and schizophrenia. Other benefits include improved immune function, reduced risk for migraines, better sleep and reduced stress levels. Benefits occur in as short a time as one 20-minute session and continue to accrue with more time per session and more sessions per week.

It’s amazing how much one’s stress level goes down just by switching from skinny jeans to yoga pants.” — Anonymous

Yoga also stimulates skin pressure receptors that boost activity in the brain and vagus nerve, both of which influence the production and release of various hormones. As vagus nerve activity increases, the levels of stress hormones like cortisol decreases. Yoga also triggers the release of serotonin, a mood stabilizer neurotransmitter.

MEDITATION

By Reverend Dr. Kathaleen Martin Midcalf

Kathaleen Martin-Midcalf (pictured) suggests that yoga, meditation and outdoor walking are three keys to mental health success.

PHOTO: MACU BINETTE

When our thinking is clearer we can make decisions more easily, and handle life’s challenges more skillfully. Benefits are shown in sessions as brief as 1-10 minutes. Including a few minutes of meditation at the end of a yoga session (or any time!) can definitely improve mental hygiene.

OUTDOOR WALKING Nietzsche wrote, “All truly great thoughts are conceived by walking.” For good mental health, my final supporting column is outdoor walking.

Walking outside is free and easy and all one needs is a supportive pair of shoes. Walking can increase mood — especially in sunlight when the hormone Vitamin D is produced (which can boost immune function in addition to mood).

Yoga was originally developed as a way to remain comfortably seated for long periods of time in meditation. Most yoga classes end with a brief meditation period.

Fresh air clears the mind, which can help with decision-making. Walking with a friend has the added benefit of improving social connections. This has been shown to positively impact cognitive decline, maybe even more so than brain puzzles.

Meditation is the second supporting column for good mental hygiene.

Walking alone allows us to develop a clearer perspective on our difficulties and challenges. Benefits begin accruing in as little as 10 minutes per day.

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My entire approach to good mental health can be accomplished at little or no cost (even yoga can be learned with DVDs, apps for mobile devices and internet sites — although if you are truly a beginner, classes with a qualified teacher can be most helpful), and all for less than an hour a day. Why not start improving your mental fitness 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.

HEALTHY BEGINNINGS • May 2018

SPONSORED CONTENT

Second Annual Restorative Arts and Yoga Festival

June 1-3, 2018

COME FOR THE FULL WEEKEND, OR FOR A SINGLE CLASS

he second annual Restorative Arts and Yoga Festival (RAY) will be held June 1-3, 2018, as a part of Granlibakken Tahoe’s Sierra Soul Series of Wellness Events. Three days of workshops, classes and hikes complement the festival’s wooded surroundings just outside of Tahoe City.

The setting and the schedule encourage attendees to reconnect with themselves, with nature, and with those around them. The event is designed for people of all ages and abilities — from those just embarking on their wellness journey to those who have practiced for years.

expanded vendor marketplace with local artisans and services, a new Shakti creative space and casual Speakeasy sessions — informal gatherings meant to create dialogue among the attendees and workshop leaders. All of the instructors and workshop leaders at RAY are based out of the Tahoe-Truckee region, allowing attendees to connect with Tahoe’s vibrant community of healers, energy workers and yoga instructors. RAY offers ample opportunity to learn, grow, and practice under the tutelage of some of the Tahoe region’s best wellness practitioners in an intimate setting.

At just $289 for the full weekend of events — including workshops, social hours and meals — RAY is an affordable retreat. It is a thoughtful gift for someone in your life (Mother’s Day is coming up!) or a great way to treat yourself to a weekend of self-care. Attendees are welcome to come to just a single class, or for the full weekend. Lodging is available at discounted rates onsite, at Granlibakken Tahoe. Classes and workshops at RAY are designed to help yogis and wellness seekers in their current practices while introducing them to new modalities and approaches to wellbeing. A broad range of classes includes everything from Acroyoga 101 to Yin-Permanence Meditation. Daily Hatha yoga classes are designed to help attendees awaken and greet the day, followed by interactive workshops, meditation classes and movement classes. Social hours will feature locally crafted beer, wine and kombucha, and three meals per day are included in the full weekend rate. In its second year the Restorative Arts and Yoga Festival will also feature an

Elevated Healing

The setting of RAY — a peaceful wooded valley just steps from Lake Tahoe and Tahoe City — is perfect for reconnecting with nature and for immersing heart-first into the retreat. Outdoor classes and hikes will be offered (weather permitting), and attendees are welcome to explore the many trails around Granlibakken’s 74 acre valley. If the Restorative Arts and Yoga Festival sounds like a great event for you, we invite you to check out the full schedule of events, meet the workshop leaders, and book your retreat at granlibakken.com/ wellness-packages, or by calling 530-583-4242. PHOTO: Come for the full weekCOURTESY end, or just a class — GRANLIBAKKEN you will be sure to learn TAHOE something new while enjoying a rejuvenating weekend in the Sierra.

See what 6,300 ft. can do for your soul at the second annual Restorative Arts and Yoga Festival Featuring Tahoe-based healers, yoga instructors, and energy- workers, RAY 2018 brings you three days of rejuvenation in the Sierras, just steps from Lake Tahoe.

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HEALTHY LIVING

Opting outside

5 WAYS YOU AND YOUR MIND CAN BENEFIT FROM OUTDOOR ACTIVITY By Annora McGarry

Get outside! Your body — and mind — will thank you for it.

pringtime is a beautiful time. The warming air, longer days and blooming plants and trees make outdoor adventure irresistible this time of year.

Being outside is not only a great way to explore this spring; it has also been proven to have myriad mental and physical benefits.

PHOTO: ANNORA MCGARRY

1. Increased Productivity Have you “hit a wall” in your office day? Studies have shown that it may help to head outside. Just 15 minutes outside can help to increase productivity. The concept at play here is Attention Restoration Theory (ART). This theory postulates that our world — filled with computers, phones, cars and people — taxes our brain with constant mental processing. Being outside comes naturally to humans. Through spending time outside, we are able to mitigate the overstimulation of our minds, allowing us to focus more clearly on a task and retain

HEALTHY BEGINNINGS

LIFE’S A JOURNEY. MAKE IT

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HEALTHY BEGINNINGS • May 2018

more information. In essence, “zoning out” might be good for you. So the next time you “hit a wall,” try heading out to the woods.

2. Greater Creativity Spending time outside has also been shown to increase flexibility and creativity in a task. In a study done at Stanford University, participants at a university were given prompts, and then asked to create analogies describing those prompts. Participants who sat for the duration of the experiment created on average 50 percent novel analogies, compared to 95 percent novel analogies from those who walked. Simply getting up and stretching your legs can help boost creativity and mental clarity.

3. Increased Happiness Being in the forest impacts us on many levels — from awakening our five senses to impacting our mental wellbeing. Phytoncides, or essential oils released by trees and other plant life, have been shown to have positive psychological effects. Spending time in the forest has been shown to reduce anxiety and to increase feelings of wellbeing and contentedness. The phytoncides act together with the natural environment to bring us a renewed sense of ease and happiness.

4. Immune Boosting The phytoncides in trees are thought to also increase immune-boosting compounds in the human body. A small study in Japan linked daily exposure to phytoncides to increased white blood cells, which help to fight disease and infection. Another side-benefit to spending time outdoors in the forest and in natural areas is absorption of Vitamin D from the sun, which is essential for immune function. Want to stay healthy this summer? Head outside!

5. Physical Health

Suffered from a Head Injury? Depression, anxiety fatigue, faulty judgment, irritability and emotional outbursts are common long term consequences of Traumatic Brain Injury.

Within 3-12 months of a head injury,

Spending time outdoors is great for our physical health, there is no denying that. From the obvious — getting outside and walking is good for you — to the less evident — spending time in the forest has been linked with lower blood pressure in adults.

suffer from hormonal deficiencies.

So next time that you “hit a wall,” or feel stressed, or just need some time to be mindful and present, head to the woods and to nature. You won’t regret it — and you will be sure to experience a number of physical and mental benefits.

If you are one of those who suffer from treatment

Annora McGarry is a lover of all things outdoors who has made her home in Tahoe City. She works for Granlibakken Tahoe, a resort, retreat center and lodge located in Tahoe City. Granlibakken Tahoe hosts twice yearly wellness retreats, under their Sierra Soul brand.

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HEALTHY MIND

Like for like

DOES THE WORLD OF SOCIAL SHARES, FOLLOWS AND DMS NEGATIVELY IMPACT YOUR MENTAL ENERGY? By Cassandra Walker

ocial media has become regular communication in our society to keep in touch with loved ones, announce and celebrate milestones and even cover what you had for dinner last night — all without speaking to each other.

We are constantly scrolling, consuming more information on a shorter attention span, our opinions and perceptions influenced by what we believe others believe. Is there reason to worry about social media’s influence on people and their subsequent disconnect from reality and good old-fashioned human contact? Healthy Beginnings sat doesn’t recently with a local social scientist and psychologist, and both agree: social media is a wonderful communication and information tool, but if it’s not managed properly, it can detract from the user’s perception of reality, happiness and wellbeing.

Perception versus reality Dr. Gi Woong Yun is director of the Center for Advanced Media Studies at the University of Nevada, Reno Reynolds School of Journalism. He has studied social media as communication and learned that it has a profound impact on the sharing of ideas.

Social media is a fantastic tool for communicating and accessing information, but experts in social science and psychology recommend limiting online engagement during the day and going without using social media for a day or more, from time to time.

“Through my research, I’ve learned how much people are perceiving the public opinion through social media,” Dr. Yun said. “For instance, in older days before social media, public opinion on any topic, like science or politics, was an ethereal thing to grasp — typically captured through some kind of survey — which is delivered to media so the media can provide the perception to the people.” The frequency of media portrayal works on people’s perception, Yun says. For example, if local media says a city has a lot of crime, even if statistics deny the statement, the amplification of the story through media can make people fearful of going out at night, or to certain areas of town, because perception becomes reality. Similarly to how we perceive headlines in relation to statistics, we perceive one another in relation to reality. “Social media is so disembodied,” says Chrystina Pope, marriage and family therapist with Westside Center Counseling in Carson City. “Our true expression of emotion is embedded in the body, especially talking about other people’s bodies. Social media uses disembodied speech; we can say whatever we want online and

PHOTO: SEAN FIELD

HEALTHY BEGINNINGS • May 2018

delete it out of our sight, but that all settles into our emotional body and effects the user.”

“If you see stuff online that doesn’t feel good, there might be a pretty good reason for that,” she says. “Don’t create more self-shame and self-harm; don’t do unhealthy things or overdo healthy things in reaction to what you see online.”

Self-portrayal online is a curated representation of reality — meaning, Pope says, we’ll shoot 200 takes of the same image to post the very best one.

Summing up social

These fake portrayals, no matter how harmless, may create a sense of meaningless and confusion. “Can we trust what we see? That’s the question — what part of it can we let be meaningful?” Pope asks. “People have long-term online relationships over the internet, so their emotions are involved, but I work with people individually to get through a huge sense of isolation — online, you’re actively communicating, but there is such a huge distance.”

Potential for self-harm and self-hate From an evolutionary standpoint, people should understand that the popularization of social media is similar to every communication innovation. For example, with radio, people stopped reading the news and could listen to it; with television, they could watch it; now, we’re entering the virtual reality phenomenon. “Each had their purpose and was used in a different way from the previous medium,” says Dr. Yun. “My suggestion … is to be balanced and smart with how you use social media. New information comes into our brain and we want to interpret and make sense of it; you see pictures from people on vacation, eating good food, we know their real life isn’t like that, but is portrayed as the only aspect you see — ‘I know my friend doesn’t make that much money, how can they go on vacation all the time?’”

Dr. Yun and Pope both urge people to be careful of the hyper-personal information you share online, the amount of time you spend engaging in social media platforms, and the perceptions you create based on others’ posts. Dr. Gi Woong Yun is director of the Center for Advanced Media Studies at the UNR Reynolds School of Journalism. PHOTO: COURTESY UNR

Be aware of companies and social influencers using tricks to gain more likes and traction online through automated content generators, and take online representations for what they’re intended — to send a favorable, pleasing message. Allow space in your life for your true authentic emotions, whether they feel good or not. Emotions are there not to trick us, but to guide us to more healthy, happy and content lives. Dr. Yun warns that even when you’re trying to be polite in a text message or email, the receiver almost always takes it in a negative way. Like the famous Key & Peele comedy sketch, “one tip is to use emoticons wisely — at the end of your statement that could be misinterpreted, put a smiley in there,” he said. Finally, engage in social media for communication and information sharing as needed, but spend more time in the real world. Limit your social media usage to 30 minutes a day, participate in “days off” from the phone and be present in your reality.

Yun continues: “You can’t make sense of it, so you feel like you’re doing something wrong. Or, because of the limited information you’re getting, you think your life is wrong, to make sense of it.” The goal is not to vilify social media, but to understand it and take it for what it is. Pope’s goal is to fight for the reality of our emotions. Feelings are helpful, but they also can be condemned — and using social media is a great way of condemning your emotions.

Social media is so disembodied. Our true expression of emotion is embedded in the body.” — Chrystina Pope, Westside Center Counseling in Carson City

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

Devices are entertaining for people of all ages; however, experts contend we must be cognizant of the amount of time — and hyper-personal information — we dedicate to those devices. PHOTO: CASSANDRA WALKER

HEALTHY MIND

HOW TO MEDITATE: The Reno branch of Self-Realization Fellowship instructs people based on Paramahansa Yogananda’s teachings: • Sit either cross-legged on a flat surface, or in a chair with feet resting flat on the floor. • The spine should be held erect with palms upturned, resting at the juncture of the thighs and abdomen. • The body should be stable yet relaxed, and the eyes closed with the gaze gently lifted upward to the point between the eyebrows — the seat of concentration and divine perception. • Expel the breath through the mouth in a double exhalation, ‘huh, huhhh’ (this sound is made with the breath only, not the voice) then inhale deeply through the nostrils and tense the whole body to a count of six. Next expel the breath through the mouth in a double exhalation, ‘huh, huhhh’ and relax the tension. Repeat this three times. • After the breathing exercise, relax the body and leave aside all thoughts of the world.

Create stillness

EXPERTS EXPLAIN BENEFITS OF A MEDITATION PRACTICE AND HOW TO GET STARTED By Cassandra Walker

o keep up with the times and become a successful contributing member of society, it’s expected that we keep busy — constantly in a state of “doing” and not as concerned about whether we’re truly “being.”

When you create stillness in a frenetic world, you shift your perspective, better understand yourself, control your emotions and navigate inevitable stress and pain.

Yoga and the ancient practices of mindfulness and meditation offer that stillness and space for reflection, with practitioners able to put more room between stimuli and reaction. “The goal of all mindfulness classes is to reduce suffering — psychological or physical — because we’re human and there is a lot of suffering,” says Katie Townsend-Merino, a qualified instructor of Mindfulness-Based Stress Reduction classes who also teaches mindful eating at For Goodness Sake in Truckee. “Through mindfulness we learn to see life as it really is — without judgment. That’s the hard part.”

PRACTICE MINDFULNESS BASED STRESS REDUCTION: For Goodness Sake recommends the following methods: • Go for a walk outside, be present and pay attention to nature. Walk slowly, appreciate the function and movement you get from your own body, hear the birds chirping, and feel the breeze; this is mindfulness. • Put your hand on your heart. The act itself releases oxytocin, which is a social bonding chemical and decreases the stress hormone. If you’re in a meeting or somewhere you can’t necessarily put your hand over your heart, you can gently rub your wrist or your arm, take notice of the emotions you are feeling, and be reasonable and understanding with your self-talk. • Bring mindfulness into your work environment by setting an alarm to remind yourself to take a break, breathe, and be present. • Check in frequently with what your body is doing and offer yourself opportunities to relieve tension. Relax your shoulders down and away from your ears, relax the muscles in your forehead and around your eyes.

HEALTHY BEGINNINGS • May 2018

There is no “wrong” way to practice mindfulness, though it is a practice deeply rooted in ancient tradition and you can certainly follow it to the letter.

One system of meditation, Kirya Yoga, is an advanced technique of Raja Yoga, working with breath and life force control, reinforcing and revitalizing the subtle currents of life energy in the body to enable normal activities of the heart and lungs to slow down, naturally.

The goal is to make space for yourself away from distraction, find comfort and ease in the posture you choose, focus on the breath to calm both the body and mind.

“Kriya Yoga enables one to perceive one’s true self, the soul,” Lauren Landress, assistant director of public affairs for the Reno branch of Self-Realization Fellowship, told Healthy Beginnings. “Initially, when one practices meditation, they will feel a growing sense of inner peace. As one meditates regularly and more deeply, that sense of peace expands, bringing about an inner awakening of joy and expansiveness.

An ancient practice

“Along with this comes a greater clarity, understanding and guidance from within.”

Yoga was discovered by ancient sages of India and means union of the individual consciousness (the soul) with the universal consciousness (the spirit).

Self-Realization Fellowship is an international nonprofit, non-sectarian spiritual organization founded in 1920 by Paramahansa Yogananda to introduce people of all races, cultures and beliefs to the ancient science and philosophy of yoga and its techniques of meditation. “In this state of stillness, the consciousness is drawn to higher levels of perception … we become more focused and aware of a sense of wellbeing,” Landress adds. “Meditation brings objectivity and intuitive knowledge of how to address the challenges we confront in daily life.”

Paramahansa Yogananda, author of the best-selling classic “Autobiography of a Yogi,” is founder of Self-Realization Fellowship.

Truckee’s For Goodness Sake also offers an extensive class schedule that offers a robust community and resource for those looking for something deeper in their lives.

PHOTO: COURTESY SELF-REALIZATION FELLOWSHIP

Meditation know-how

Over time, practitioners associate not with one’s body, but with his or her true nature: the soul, resulting in happier, kinder, more thoughtful, more loving, more peaceful people. Locally, Reno Meditation Group welcomes all those who are interested in beginning a meditation journey to attend its inspirational services as taught by Self-Realization Fellowship.

With a background in neuroscience, Townsend-Merino studies the biology of the brain and recommends considering the meditation practice as a “workout for your consciousness.”

Visitors to the Self-Realization Fellowship International Headquarters in Los Angeles meditate in the “Temple of Leaves.” The fellowship has more than 800 temples, retreats and meditation centers around the world, including in Reno and Carson City. PHOTO: COURTESY SELF-REALIZATION FELLOWSHIP

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

Every time you meditate and fall out of the breath or have an outside thought, don’t judge yourself. Instead, kindly and non-judgmentally bring it back to the breath and consider these gentle redirection workout “reps.” Often those new to meditation find frustration in their inability to “turn off” the mind and stream of thoughts. The key to finding ease in sticking to meditation is practicing self-compassion as if you were consoling your best friend — speak to yourself lovingly and understandingly, acknowledge the outside thoughts, then return to the peace and stillness within.

Find a comfortable seat in your home, away from distraction, and practice slowing down, breathing deeply and redirecting the brain to the breath, should you become distracted. PHOTO: SEAN FIELD

HEALTHY MIND

Seek the respect of your own soul By Andy Drymalski, EdD

arla was a young woman who had a compulsive need to be liked, to be popular, and be approved of. Not surprisingly, she was never content and rarely happy. With the source of her self-respect outside of her, attached to the ever-changing opinions of others, she was never secure in herself. She was like a feather blown about in the wind.

Tom was a middle-aged man going through a separation with his wife. He could not imagine a life without her for he had always projected his soul upon her. Not surprisingly, her withdrawal sent him into an emotional free-fall. His attempts to pressure her back into the relationship only pushed her further away. She wanted him to get a better sense for his own life and to be less dependent upon her. However, it was hard for him to focus on himself and to develop a relationship with his own soul. Neither did he want to accept that he only had limited influence on the situation and his wife’s ultimate decision. He was more concerned with his own goals than in discovering and serving the goals of his deeper self. It was easier to search for his soul outside of himself than within himself. Both of these people made themselves the dependent servants of others whose attitudes and opinions they desperately attempted to control. They did not serve their soul, strive to honor their own developmental process, or attend to the discovery and service of their own calling. We are all meant to serve the unfolding process of our personality and life calling, what is sometimes called the “Tao.” To do so is liberating and yields a relationship to others that is authentic rather than calculating, self-responsible and mature rather than psychologically dependent, creative rather than egocentric.

Focus on and commitment to your own path, or calling, in life frees you from unhealthy bondage to those outside of you. You are more spiritually self-contained, caring more about honoring your true self than a role/persona that is there to simply please others. Things find their proper place and a healthy hierarchy of priorities is established. You accept what life brings you, experiencing obstacles as opportunities rather than just frustrations. Placing greater value on what you think of yourself as opposed to what other people think of you is liberating and centering. Caring more about following the process that is trying to unfold in your life, rather than imposing your goals and aims upon life, is a form of surrender that relieves tension, gives stability to the personality, and allows magic to take place. Giving priority to your relationship to your own soul and God leads you to your higher destiny and the truth of your own being. Find solace and peace of mind during a hike in nearby places like Hope Valley in California. PHOTO: TERRY LOCKETT

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 • May 2018

What is methylation and why should I care? 10 STEPS FOR HEALTHY BRAIN FUNCTION (PART RT 5)

By William Clearfield, D.O.

Action Steps:

e’re now halfway through our 10 steps to a healthy brain. As a reminder, here again are steps 1-5:

1. 2. 3. 4.

1. Eat: wholemeal grains (unless you are on a gluten-free diet) such as brown rice, brown pasta, brown bread and oats; dark green leafy vegetables; organic poultry and grass-fed beef; organic dairy products such as yogurt, cheese, and milk; pulses such as lentils and all types of beans; and nuts and seeds.

This month, we take on step 6: Maintain Adequate Methylation.

2. Lifestyle changes: engage in regular physical exercise; avoid excessive alcohol consumption; don’t smoke; and avoid excessive coffee consumption.

Keep Your Blood Sugar Balanced Eat Healthy Fats Get Adequate and Restful Sleep Enough (but not too much) Vitamin D3 is Essential for the Brain to Function Properly 5. Get Your Gut In Order

Methylation is the process of taking a single carbon and three hydrogens, known as a methyl group, and applying it to countless critical functions in the body such as: thinking, repairing DNA, turning on and off genes, fighting infections and getting rid of environmental toxins, according to published reports.

3. Ensure proper intake of ssential nutrients, including: 5-MTHF (active folate); Methylcobalamin (active vitamin B12); Pyridoxal 5’-Phosphate (active vitamin B6); Riboflavin 5’-Phosphate (active vitamin B2); Magnesium; Betaine (also known as trimethylglycine); and Vitamin D.

Methylation is essential for the synthesis of neurotransmitters, the chemical substances in our brain that signal what and how our we react varying stimuli. Malfunction of the methylation cycle is generally due to a diet deficient in B6, B12, folate, (not folic acid!), or, in 30-50 percent of the general population, due to a genetic variation, according to the January 2018 article, “What is Methylation and Why Should You Care About it,” published by preventative health care website “Thorne.”

There are any number of pharmaceutical grade supplement companies that make combinations of the above nutrients. And there you have it. Next month, we will continue with steps 7 to 10: 7. Balance Your Hormones 8. Six Fixes for A Healthy Heart 9. Exercise 10. Lifetime Learning

Newborns exhibit methylation defects via blue veins across the bridge of the nose, a sacral dimple or a classic “stork bite” skin discoloration on the back of the neck.

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.

Methylation defects can be detected two ways. The most sophisticated is a genetic test looking for the MTHFR (methylenetetrahydrofolate reductase) enzyme. Simpler is a blood test, homocysteine, which is a proxy measure for methylation, blood vessel integrity and a nutritional marker. We assess, as part of our general anti-aging protocol, every new patient’s homocysteine levels. “Normal” homocysteine levels are <11 umol/L. Optimally we want to reduce homocysteine to <10 umol/L.

EDITOR’S NOTE This is a continuation of a series of articles by Willaim Clearfield, D.O., breaking down his 10 steps for healthy brain function. Visit www.hbmag.com to read parts 1-4.

Normal Homocysteine ensures proper metabolism of neurotransmitters, balances mood and cognition, maintains brain volume, and protects memory retention. Elevated homocysteine and MTHFR mutations result in mental fogginess, brain atrophy and peripheral nerve damage. Health conditions associated with failed methylation include autism, ADHD, fertility problems, depression, heart problems, mood disorders and autoimmune disorders, according to the article, “MTHFR Mutation Symptoms, Diagnoses & Natural Remedies,” by renowned Dr. Josh Axe.

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

A blue vein across the bridge of an infant’s nose can be a sign of methylation defects. PHOTO: COURTESY WILLIAM CLEARFIELD

HEALTHY BODY

Expanding the mental health universe By Michael Gerber, MD, HMD Practitioner of Homeopathic Medicine

fter completing my internal medicine internship in Oakland, California, in the early 1970s, I felt the future of psychiatry would lie in psychopharmacology (brain drugs) and did a post-doctoral fellowship at the Stanford Research Ward at the Palo Alto Veterans Administration Hospital. I was appalled by the lack of effectiveness of electroshock therapy, early anti-depressants and anti-psychotic agents and their many noxious side effects. There have been improvements in psychiatric drugs in the last 40 years, but many underlying causes of mental illness and rational treatment modalities have been overlooked by mainstream psychiatry.

Unwanted stress can lead to sleepless nights, all of which can hurt your mental health.

Mental illness is endlessly faceted. Infectious diseases, such as Lyme disease, can cause it, and myriad co-infections can wreak havoc on the brain and

PHOTO: GETTY IMAGES

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HEALTHY BEGINNINGS • May 2018

Mental illness is endlessly faceted.” the immune system. Viral illnesses, such as Epstein-Barr virus, and other viruses can also destroy the adrenal and create chaos. Intestinal parasites that upset the intestinal bacteria flora; chronic dental infections, such as defective root canals, mercury amalgam fillings and heavy metals; and other chronic bacterial infections in the jaw bones can poison the brain, thus bringing on symptoms of MS, ALS, chronic fatigue, neuropathies, seizure disorders and joint pains. They also can cause strokes, heart attacks and cancer. Of course, mental, physical and psychological trauma, as well as abuse, grief and loss, caregiving, monetary setbacks, sibling wars, legal battles, and political disenfranchisement also cause ongoing stress. These can result in adrenal stress and subsequent inability to sleep, which further deteriorates mental health. Many homeopathic remedies address chronic abuse, grief and loss. The adrenal glands (on top of the kidneys) are in charge of blood sugar storage in the liver. If

they are compromised by any of the above stresses, the blood sugar drops at night and the brain thinks the body is dying and signals for more adrenalin to be secreted from the middle of the adrenal gland. Adrenalin then converts fat into blood sugar, so we don’t die, but we do get an adrenalin rush in the night wakes us up, and the mind goes to the unresolved problems of the day. Therefore, you can’t sleep.

Mood helpers For some people, psychiatric drugs are necessary. By limiting stressors, patients can frequently — albeit gradually — wean themselves off medication. Dietary improvements and nutritional counseling (avoid sugar, high fructose corn syrup, soda; be aware of food allergens, frequently grains and dairy) can be very beneficial — plus the addition of basic supportive nutrients B vitamins have cured many forms of mental illness. Magnesium, especially in glycinate form, is remarkably calming. Acetyl L Carnitine improves energy, mood

SLOWLY and MINDFULLY

Learn to use your brain to educate e your body for nce and grrace, better movement; recover balan relieve pain, and enjoy liffe again. AWARENESS THROUGH MOVEMENT® CLASSES

and memory. Vitamin C is critical on many levels. Vitamin D3 is great for mood, especially in the winter. Bioidentical hormone support is frequently neglected. Low thyroid is epidemic, and replacement — especially for depression and fatigue — is frequently rewarding even in the face of normal thyroid lab values. Adrenal support with adrenal complex shots with B12, and folic acid has been wonderful for 60 years. Progesterone cream blocks adrenalin and is very calming, not feminizing, and is great for sleep, as well as PMS issues. Testosterone replacement for men can be amazing. Amino acid therapy is beneficial for calming and happy brain chemicals. Michael Gerber, MD, HMD, is a Practitioner of Homeopathic Medicine at Gerber Medical Clinic in Reno. Visit www.gerbermedical.com or call 775-826-1900 to learn more..

Still looking online for what you need, but not getting the results? Confused in the big box stores and not sure what to get? Come to Rock Blvd. and get the

SOLUTIONS YOU NEED to get on

Your Road to Health

THE FELDENKRAIS METHOD ® for Movement Improvement

R E N O F E L D E N K R A IS C L A S S S C H E D U L E :

TUES Noon-1:15 pm, 250 Bell St., park and enter from back THURS 6-7:30 pm, Reno Buddhist Ctr., 820 Plumas, enter Taylor St. SAT 10-11:30 am, 250 Bell St., park and enter front or back Drop-in $15; need-based sliding scale & discount 10-class cards

Classes have started! Call for more info!

the

For info contact Carole Bucher, BA, GCFP; (775) 240-7882

RenoFeldenkrais.Blogspot.com/carole@RenoFeldenkrais.com

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

775-356-1499 | 1023 North Rock Blvd., Suite C | Sparks, Nevada

HEALTHY BODY

Get the good out of your skeleton By Carole Bucher

uried right below the surface of your skin, pretty much in plain sight, is your skeleton, the most important mental health resource you’ve never heard or thought about, right? Surprisingly, the skeleton contributes a large and direct component to our mental health once we have an active, vital connection to it. So why don’t we have this already? The short answer is — 21st century disconnection from us, made worse by a few specifics. Take a look at your own body. Our bones are well concealed by skin, muscles, fat and hair, and much of the time, by our clothes. Being mostly out of sight, we don’t generally feel our skeleton until we bruise or break something. Even then, our bones are tough, having the tensile strength of cast iron, so you might think we’d be more aware of them.

Pay more attention to your body, and your skeleton, to enjoy better mental health and physical wellbeing. PHOTO: CAROLE BUCHER

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HEALTHY BEGINNINGS • May 2018

Perhaps not surprisingly, once we begin to experience skeletal support, something organic in us responds to this strength, and an almost magical process sets in motion. Our sense of self begins to change fundamentally. We feel the quiet, deep and neutral support of our strong bones — reassuring, pervasive and, for many people, transformative. We are paying more attention to our bodies. We feel more self-confident; our posture and movement improve. This is evident in my Feldenkrais classes when students discover they’re no longer locked into cycles of pain and instability. Negative habits shift, bodies become lighter, better aligned, attitudes more opti-

mistic. People learn real self-care and begin to take more responsibility for how they move, feel and act. No matter our condition, with more attention, our access to strength and support from our skeleton means we are sending more positive messages to the brain. Using ‘body language’ is another way to do this. Body language is a powerful two-way communication tool. It informs our own brain as much as it does those around us. When we move in ways that connect us to our inner skeletal strength and support, we feel it! That is also true of our habitually weak, self-defeating postures. So we want to know what we communicate through our bodies, consciously and unconsciously. Are we standing tall, eyes at the horizon, engaged? Or stooped, fatigued, eyes down, spine slumped?

No matter our condition, with more attention, our access to strength and support from our skeleton means we are sending more positive messages to the brain.”

PSYCHOTHERAPY TO LIVE LIFE FULLY

These things really matter. And we will notice them if we work at it. Visit youtu.be/Ks-_Mh1QhMc to see the famous tedTalk presentation by Amy Cuddy that explains what I mean in detail.

ANDY DRYMALSKI, EdD

LIC. PSYCHOLOGIST, JUNGIAN PSYCHOLOGIST

775 .

527.4585

www.renocarsonpsychologist.com LIFE’S A JOURNEY, MAKE IT A HEALTHY ONE.

All we need to do is slow down and focus on our body. We can do it anywhere: at work, in the store, while exercising. It is a useful, mindful way to ground and reduce stress and tension, to discover our own power to improve our health and wellbeing. It is part of our remarkable capacity to heal, fueled by our desire and commitment. 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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Psychotherapy Services For:

DEPRESSION ANXIETY PERSONAL GROWTH LIFE TRANSITION ISSUES DREAM ANALYSIS

The process begins by finding our skeleton, feeling how our bones provide structure, support and strength to body and psyche.

Stop accidental urine leakage.

Andy Drymalski, EdD, is a Jungian psychologist providing psychotherapy that honors the uniqueness and individuality of each client by facilitating the psyche’s own healing powers and wisdom. • • • • •

Dr. Feldenkrais worked with similar concepts more than 80 years ago. Although neuroscience has yet to completely explain the mechanisms of action, we know that using the brain to change the body and the body to change the brain are powerful interrelated, exciting concepts (see Dr. Norman Doidge’s books).

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 Reserveon your calling theseat Mindby Body App us or visit

NeuroFit on the Mind Body App Wednesday, Jan. 24 • 6pm Wednesday, May 28 23 • 6pm Wednesday, Feb. 6pm

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775.863.8766

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WELLNESS DIRECTORY ACUPUNCTURE The Finley Center – Acupuncture & Naturopathic Medicine 6490 S. McCarran Blvd., Ste. F52, Reno 775-337-1334 thefinleycenter.com Path to Wellness 6135 Lakeside Dr., Reno 775-825-1912 pathtowellnessreno.com Reno Acupuncture & Integrative Medicine 890 Mill St., Ste. 303, Reno 775-386-2890 renoacu.com

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AROMATHERAPY Lavender Ridge 7450 W. 4th St., Reno 775-747-3222 lavendarridgereno.com Mandala Massage Supply & Apothecary 865 S. Wells Ave., Reno 775-322-3252 mandalamassagesupply.com

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

CHILDBIRTH SUPPORT Bright Heart Birth Services Inside the Nurturing Nest 7693 S. Virginia St., Reno 775-235-8272 brightheartbirth.com The Nurturing Nest 7693 S. Virginia St., Reno 775-825-0800 nurturingnestreno.com Sage Springs Midwifery 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

COUNSELING/PSYCHOLOGY Agape Psychological Services 210 Marsh Ave., #100, Reno 775-322-4003 agapepsychologicalservices.com Andy Drymalski, EdD Psychotherapy 775-527-4585 renocarsonpsychologist.com Ellie Holbrook MA, LCPC, LPCC, CPC RYT500/E-RYT200 1055 W. Moana Ln., Ste. 204, Reno 320-905-4345 ellieholbrook.wordpress.com 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

FITNESS AND MOVEMENT Camie Cragg Fitness 3865 Mira Loma Dr., Reno 775-825-2231 camiecraggfitness.com 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 20 Hillcrest Dr., Reno 775-324-2872 MysticRoseGiftShop.com Rocking and Rolling Rock Shop 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

HYPNOSIS/HYPNOTHERAPY Debra Lynn Deming, MBA, CHt Subconscious Behaviorist 1870 Wind Walker Dr., Reno 775-342-9600 debrademing.com Sierra Springs Clinical Hypnotherapy 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.

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

HEALTHY BEGINNINGS • May 2018

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.

NUTRITION COUNSELING AND METABOLIC TESTING Great Basin Nutrition, Jodi Pettersen, RD 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 6476 Bonde Ln., Reno 775-853-6002 holisticpetdr.com Scraps Dog Company 7675 S. Virginia St., Reno 775-853-3647 scrapsdogcompany.com

PHYSICAL THERAPY 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.

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

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

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

Esteem Medical Spa & Salon 6522 S. McCarran Blvd., Ste. A, Reno 775-329-3000 esteemmedicalspa.net

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

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

SKIN CARE

Spavia at the Summit 13925 S. Virginia St., #206, Reno 775-432-6572 spaviadayspa.com

Dragonfly Bath & Body 728 S. Virginia St., Reno 775-470-8505 dragonflybath.com Felicity Skin 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 800 S. Meadows Pkwy, #400, Reno 775-313-4489 lesleyskincare.com Verona Skin Therapy Joyce Pontillas, ND 1230 Westfield Ave., Reno 775-409-3301 skinjoy.net Naturally Well 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 Beau Chateau Day Spa 3888 Mayberry Dr., Reno 775-746-4100 www.beauchateaudayspa.com Essenza Salon and Medi Spa 5255 Vista Blvd., C1, Sparks 775-626-4600 essenzasalonandmedispa.com Pinnacle Wellness Healing Spa 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!

SPINAL CARE Sierra Regional Spine Institute 6630A South McCarran Blvd., #4, Reno 775-828-2873 SierraRegionalSpine.com

SPIRITUALITY/ SPIRITUAL CENTERS 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

VITAMIN THERAPY The Shot Spot: A B-12 Bar 615 Sierra Rose Dr., #4, Reno 775-826-1008 theshotspotb12.com BeXtreme 980 Caughlin Crossing, #100, Reno 775-746-2899 bextremereno.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 Pilates Studio of Reno 45 Foothill Rd., #2, Reno 775-336-4420 pilatesofreno.com The Yoga Pearl 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

THE CORK BOARDS Let us reduce your denied claims TO LESS THAN 2%

Medical Billing Svcs EMRx

AutoCard Compliancy Guard

Please contact us for your FREE practice analysis. Sandra Tate, BA, CMRM • (775) 235-2610

Class Breakdown: 10 Minute Power Yoga Warm Up followed by a 30 Minute Boxing and MMA Inspired Conditioning Class Unwind with a 15 Minute Yoga Set and Short Closing Meditation

No Experience Necessary! First Class is Always Free. $5 Student Drop In Available! Transform your Body, Free your Mind, Flex your Soul Freestyle Fitness 9590 S. McCarran Blvd. www.fsfitness.net

HEALTHY BEGINNINGS LIFE’S A JOURNEY. MAKE IT A HEALTHY ONE. 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 • May 2018

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

Mindful Yoga Basics 5:30-7:30 p.m., first in series of classes Larry D. Jonson Community Center, Sparks

YOGA

3-5

Sagan Fondo Off-Road Cycling Race and Festival Featuring 3-time world champion cyclist Peter Sagan Truckee saganfondo.com

The Feldenkrais Method Class 6-7:30 p.m. (every Thursday) Reno Buddhist Center, 820 Plumas St. renofeldenkrais.blogspot.com

Thankful Celebration from Earthe Energe 10 a.m. to 4 p.m. Free mini reiki healings and more Earthe Energe, Sparks eartheenerge.wordpress.com

5-6

Cinco de Mayo Festival Multiple events both days Grand Sierra Resort, Reno bigdaddysbarbeque.biz/ cincodemayoreno

Sunday Yoga 10-11 a.m., first in series of classes Art in Motion, Sparks artinmotion.com

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

Community Vinyasa Yoga 5:30 p.m. (every Tuesday) The Yoga Pearl, 2655 Vista Blvd., Sparks theyogapearl.com

Carson Valley Star Party 7-10 p.m. Carson Valley Nature Conservancy, Minden astronomynv.org

New World String Project 7-8:30 p.m. Brewery Arts Center, Carson City breweryarts.org

Monthly Class at The Herb Lady 6 p.m. third Tuesday of the month The Herb Lady, Sparks www.herb-lady.com

Tahoe City Farmer’s Market 8 a.m. to 1 p.m. (every Thursday) Commons Beach, Tahoe City tahoecityfarmersmarket.com

Amgen Tour of California Stage 6 men’s finish; and Stage 2 women’s race Heavenly Mountain Resort, Stateline amgentourofcalifornia.com

Big Mama’s Show & Shine 10 a.m. to 2 p.m., 18th annual event Lampe Park, Gardnerville douglascountynv.gov

12-13

Reno River Festival Multiple events both days Wingfield Park, Reno renoriverfestival.com

Mother’s Day

Kids Triathlon 7:30 a.m. check-in time Alf Sorensen Community Center, Sparks cityofsparks.us

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

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

25-28

Rockin’ Rib Fest Multiple events all four days Casino Fandango, Carson City casinofandango.com

18-19

Hot August Nights Spring Fever Revival Multiple events both days Downtown Reno hotaugustnights.net

Relay For Life Carson CityDouglas County 11 a.m. to 11 p.m. Mills Park, Carson City bit.ly/2J2z8uj

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

Jog With Your Dog 5K 9 a.m. registration deadline, 9:30 a.m. race Wingfield Park, Reno renoriverfestival.com

Reno Lantern Fest 4 p.m., a celebration of the human spirit Wild West Motorsports Park reno.thelanternfest.com

Little Big Bike Festival 7:30 a.m. to 6 p.m., multiple events Truckee Bike Park, Truckee truckeebikepark.org/thelittlebig

26-27

Made In Tahoe Festival Multiple events both days Squaw Valley Ski Resort, Olympic Valley squawalpine.com

Memorial Day

Full Moon Kayak Tour 6:30-9:30 p.m. Tahoe Adventure Company, Tahoe Vista tahoeadventurecompany.com

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

Weekly Yoga Class 6-7:30 p.m. (every Tuesday) Gerber Medical Clinic, Reno gerbermedical.com

Vietnam Moving Wall May 31 through June 4 Eastside Memorial Park, Minden eastsidememorialpark.com

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