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J U N E / J U L Y 2 O 11

Boost Your Energy For Better Workouts

20

Tri-Point Philosophy – Exercise • Diet-Nutrition Supplements

11

How To Train For A Triathlon

18

What You Need to Know About Gluten Intolerance

24 CELEBRATING

YEARS

WWW.HEALTHFITNESS.US


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HEALTH

Celiac Disease Awareness Month By Melanie Weir

M

• Educate Americans regarding symptoms related to Celiac Disease and Gluten Intolerance, including: fatigue, skin rashes, gastric distress, iron deficient anemia, abdominal bloating, constipation, decreased blood clotting, decreased fat adding (feet/buttocks/hands), dehydration, delayed puberty, diarrhea, edema, electrolyte imbalance, fatigue, flatus, gluten ataxia, infertility or miscarriages, migraine-like headaches, mouth sores or cracked lips, muscle cramping, night blindness, osteopenia/osteoporosis, pain in bones and joints, smooth or geographic tongue, stools, very dry skin, weakness, weight loss (List provided by the celiac sprue association – go to csaceliacs.org for more information).

ay of 2011 was Celiac Awareness Month. Perhaps you’ve heard about it from national campaigns.

In 2011, Americans are becoming more aware of Celiac Disease, but despite increased awareness, many aspects of the disease are misunderstood by both the population at large and by the medical community. Despite increased awareness, common misconceptions are that Celiac Disease: (1) Effects only a small number of individuals (2) Has only digestive symptoms (3) Is a childhood disease (4) Is a fad

• Support legislation regarding gluten label regulation for manufacturers.

Current research by Celiac Disease Centers, including the Standford Celiac Disease Center, show that: (1) Celiac Disease is on the rise and affects 1% of the population, or about 1 out of every 100 individuals in the United States (2) Celiac Disease has more than 310 symptoms and only 11% of Celiac symptoms manifest as digestive ailments (3) Celiac Disease can occur at any age, for 30% of the population, the disease is hypothesized to be triggered by bacteria, virus or stress (4) Though many companies are manufacturing gluten free products and consumers might purchase a gluten free item thinking it is trending or healthy, Celiac Disease is a potentially life threatening disease that can be prevented by strict adherence to a gluten free diet. With a large number of gluten free products available on the market it is important for an individual with Celiac Disease to understand what gluten is and how cross contamination of gluten free products may affect their health. A product labeled gluten-free, is not necessarily safe for consumption by and individual diagnosed with Celiac. Cross contamination of gluten is extremely important for many individuals, but exceptionally important for individuals with Celiac Disease or anaphylaxis to gluten. 4

CELEBRATING

YEARS

|

• Support monetarily companies that operate dedicated gluten free facilities and test to prevent gluten contamination, so Celiacs can have better access to safe foods that do not impair their health and well being For an individual with Celiac Disease, a microscopic amount of gluten, approximately 20ppm or below (about 1/6th of a bread crumb), can cause an auto-immune response to occur. This auto-immune response can take approximately 6 months to turn off, according to Dr. Gary Gray, researcher/professor at Stanford University’s Celiac Center (Stanford Celiac Conference 2010). According to Alessio Fasano (at the same conference), only about 1% of individuals with Celiac Disease notice when they’ve been contaminated with gluten. What do we need to do as a community to help prevent illness and health related problems due to Celiac and Gluten Intolerance as we move toward 2012. As a community, we need to: • Advocate for blood testing for all individuals that might have Celiac Disease. Only 1-3% of individuals with Celiac Disease currently know that they have the disease.

WWW.HEALTHFITNESS.US

• Educate doctors, health practitioners, nurses, family members and friends regarding symptoms of Celiac Disease and how to properly test for Celiac Disease. To get an accurate test for Celiac Disease, a gluten-free diet must not be started until after an individual is properly tested for the disease (blood, hereditary test and or biopsy). As a community we can increase awareness of Celiac Disease and Gluten Intolerance and protect the health and well being of those afflicted with physical reactions to the gluten molecule. If you know someone that might have health problems related to gluten, feel free to pass on this article. Knowledge is the power to change oneself and the world. If you live in the Sacramento area, stop by the Gluten Free Specialty Market located at: 2621 J Street, Sacramento. Or call (916) 442-5241 www.glutenfreespecialty.com. H&F


ON THE COVER Publisher Gary G. Burns publisher@healthfitness.us Editor-in-Chief Dr. Donna Schwontkowski Staff Photographer Susan Lowry shespiesphoto@yahoo.com Contributing Writers Dr. Brett Gottlieb Saralyn Bregman, PhD. Grandmaster Clint Robinson ADVERTISING EXECUTIVES Bob Adams: (916) 428-3787 April Stewart: (916) 903-6626/ april.healthfitness@yahoo.com

The opinions and views of Health & Fitness Magazine belong solely to the authors and do not necessarily reflect the official position of this publication. The appearance of advertising in this publication, including inserts or supplements, does not constitute endorsement. All items in Health & Fitness Magazine are protected under copyright to ensure the protection of its contributors. Unsolicited manuscripts will not be returned without SASE. Letters are welcomed. Health & Fitness Magazine reserves the right to edit all letters for grammar, spelling, length, libelous content, and other $#&%^! Subscriptions for Health & Fitness Magazine can be obtained by sending a check for $20 to the address above.

P.O. Box 19311 Sacramento, CA 95819 Phone: (916) 567-9636 Fax: (916) 254-6031 www.healthfitness.us

Boost Your Energy for Better Workouts

20-21

Health & Nutrition Celiac Disease Awareness Month

4

If You Want A Permanent Solution To Your Chronic 8 Pain And Health Problems You Must Read This Article! The Dubious Practice of Dr. Drew Pinsky

10

Food Irradiation, GMOs & Virus Sprays

16

Sick of Your Prescription Medication? Medicinal Cannabis May Be Safer

23

What You Need to Know About Gluten Intolerance

24

Heart Disease Common Myths

25

5 Reasons Fruits and Vegetables Make You Sick

26

First Baby: Finding The Right Support

36

Home Brewing & Home Cooking Recipe Costo Rica Mongo Bread Recipe

17

How to Make Jerky: Step-by-Step Instructions

28

Home-Brewed Green Tea Soda

32

Your Guide on Chili Flavoring to Heat Up Sauce Recipes

33

P. 20 Boost Your Energy for Better Workouts

P. 33

TABLE OF CONTENTS | JUNE/JULY

CONTENTS

Your Guide on Chili Flavoring to Heat Up Sauce Recipes

Survival Urban Survival

14

Tactical Survival Gear

15

Finding Pet Friendly Colleges & Universities

Sports, Recreation & Fitness Punch, Kick & Yell for Father’s Day

P. 34

7

Tri-Point Philosophy: Exercise|Diet–Nutrition|Supplements

11

How To Train For A Triathlon

18

Shoulder Injuries and Swimming

27

Choosing the Right Bicycle for You

37

The Other Side of Sport Injury, Part 2

38

20/20 Hindsight-Eyes on the Prize

39

Pets Finding Pet Friendly Colleges & Universities

34

SAMe For Pets

35

Monthly Columns publisher’s Notes 6 Spa & Massage Directory 7 Help Me Ronda 9 ASTROLOGY 12 Viewpoint Inspired 13 Sports Schedules 29-31 JUNE/July 2O11 5


r our adverTisinG WorKs adverTisinG WorKs! OUR ADVERTISING WORKS! HEALTH

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been anxious to let to let Dear Health & Fitness “Hello...I’ve been Dear HealthMagazine, && Fitness Magazine, “Hello...I’ve “Hello...I’ve been anxious to anxious let Dear Health Fitness Magazine, youyou know that the article (front (front Approximately 30-50% of all my new patients know that the article you know that the article (front page) in your Oct.’07 issue has became aware of my services through page) in your Oct.’07 issue has Approximately 30-50% ofmy allads myinnew patien certainly helped my business. Health & Fitness Magazine. This has been a fairly page) in your Oct.’07 Approximately 30-50% all my certainly issue helpedhas my business. My became aware of my services of through myne ads My webmaster has even posted consistent pattern since I began advertising with certainly helped my business. My webmaster has even posted it on became aware of my services throug Health & Fitness Magazine. This has been a it on the homepage of my web you around 13 years ago. If I were to count all the the homepage of my web site – consistent pattern since I began advertising site even – and, it’s broughtit nothing referrals from these patientsMagazine. I would say thatThis haw webmaster has posted on Health &new Fitness and, it’s brought you around 13 years ago.responsible If I were to count a but the best information conHealth & Fitness Magazine has been the homepage of my web site –toinformation consistent pattern since I began adve cerning Life Sources, Inc. the for helping me build 50% of my patient base. InIall nothing but the best referrals from these new patients would say public than any other publica- Inc. my years of practice advertising has ever come and, it’s brought you around 13 years ago. I were to concerning Life Sources, Health & no Fitness Magazine hasIf been respon tionto inthe quite sometime. Iany want close to these statistics.me What is great about most public than other for helping build 50% of my patient base nothing but to the best information referrals from these new patients I w take this opportunity to sometime. I of the patients that have heard about me from publication in quite all my years of practice no advertising has ev concerning Life Inc.there, & Fitness Magazine hasthe been thankSources, your whole team Health & Fitness Magazine isHealth that they are truly interested in improving want to take come close to these statistics. What is great about most of pati you other for making this their health. They tend to refer people who also interested to the public“naturally than any forother helping meare build 50% ofinmyispati this opportunity to“hi” thank your health that have heard about me from Health & Fitness Magazine that possible”—and, a special and fitness. whole team there, “naturally you are truly interested in improving their health. They tend to refer o publication in quite sometime. I all my years of practice no advertisin to Dr. Donna for writing such for making this and, people who are also interested in health article. Youpossible”-– folks are I would highlyto recommend any health-related business tofitness. advertise want to take athefantastic come close these statistics. What is and great about most of & Fitness Magazine – it’s well throughout abest. special “hi” to Dr. Donna for with Health I would highly recommend anydistributed health-related business to advertis this opportunity to thank your article.that have heard about mewho from Health & Fitness Magazin Sacramento & targets only Magazine people in improving writing such a fantastic You Health & Fitness –are it’struly wellinterested distributed throughout Sincerely, Dr. McCreery their health. Thank you, Health & Fitness Magazine for helping me whole team there, arereach truly interested in improving They tend folks“naturally are the best. you Sacramento & targets only people their who arehealth. truly interested in impt Sacramento residents that are in need of my services. their Thank you, Healthin & health Fitness Magazine for helping m for making this possible”-– and, people whohealth. are also interested and fitness. Sincerely, Dr. McCreery “ reach Sacramento residents that are in need of my services. Sincerely, Brett A. Gottlieb, D.C. a special “hi” to Dr. Donna for I would highly recommend any health-related business to writing such a fantastic article. You Health & Fitness Magazine – it’s well Sincerely, Brett A. Gottlieb, D.C.distributed through PUBLISHER’S folks noTes are theNOTES best. Sacramento & targets only people who are truly intereste ediTor’s their health. Thank you, Health & Fitness Magazine for h inally after a very mild spring the summer is upon us. Of Fall is already here! Did you store up your Sincerely, McCreery reach Sacramento residents that are in need of my service course, the summer heat means lotsDr. of fun at all the local“

F

vitamin Dbeaches. by beingYou outwill inwant the sun during to look your the “beach body” best summer? Luckily, here in California, we haveThis month’s cover whether you are on a boat or on the beach. an extra few months toachieve do justyour that. story can help you fitness goals in only 30 Days!

’sThisnoTes issue is loaded with solutions for your Be sure to take the RipFire challenge.

RipFire are aoffering bottles of their product health,The asmakers always.ofYou’ll find provenfree topical to Health & Fitness Magazine readers as part of their “RipFire product for pain relief and skin issues Did youChallenge,” store upsoyour youphysicians can try the and product before paying for it! Be that even orthopedic out physicians in the during suresun toatcheck out thethe cover story use on page 20 to see if RipFire is the veteran hospitals for you! ere in California, we have – see the cover story on page 20.

s to do just This that. month you will find a variety of articles from how to

Did you have a great time at the choose the right bicycle for you on pg. 37, and how to how to Capital Airheat Show? beat the summer with your own home-brewed refreshing withCalifornia solutions for your We sure did! Lucky people who green tea soda, on page 32! ou’ll visited find aour proven topicalhearing booth received protection foryou their and the bike trails, tennis courts, Whether arekids out enjoying ief and skin issues themselves and hadthe a chance pick up its a free lakes or rivers, summerto heat takes toll on your body. ic physicians and Soof always staycoffee! hydrated andthat’s wear right; sunscreen. sample healthy Yes, coffee can actually be healthy! teranIf hospitals usecall us and we’ll tell you about it! you missed out,

y on pagePlease 20.remember, because of the huge snow pack we received in mountains, the rivers are very high, fast and cold. So be

This month, you can read about what it takes to become a pilot. For out there! those extremely who needcareful new direction in life, flying provides a way to make t time at the decent money and the opportunity to hang out with people going places Stay Healthy & Fit! Air Show? in many more ways than one. Gary G. Burns, Publisher

people who Send us a letter to the editor and tell us what’s on your mind… ceived 6 hearing CELEBRATING YEARS | WWW.HEALTHFITNESS.US Have a great September! kids and

Sincerely, Brett A. Gottlieb, D.C.


Punch, Kick and Yell for Father’s Day! Directory Spoil yourself. B Day Spa & Massage

Help Suit Up Out-of-Work Dads this June

ring your kids to Robinson’s Taekwondo on Friday night June 24 at 7 P.M. for a night of bonding, board breaking and being real loud. It’s free when you donate an old business suit or accessories to help out of work Dad’s look good in a job interview. (It also gives Mom a break!) Too often we don’t get a chance to really let it out, but as martial artists we know that a good yell, or kiyah, is a great way to focus our personal power, develop concentration and build bigger lungs!

While yelling, punching and kicking aren’t appropriate behavior at home or school, it’s okay in the gym. Get Dad to come along and yell together as our Black Belt instructors share Bully Busting tactics, help you learn to ‘kiyah’ and break a board in this hour of loud fun. Robinson’s, the first family name in martial arts knows quality time with kids is priceless. Come share real quality time with your kids in our Family Class. Getting a suit for that all important job interview is often financially impossible when you have to choose between food and shelter for your family and clothes for yourself. Help homeless & out-of-work Dads find a new opportunity by donating your old business suit. Can’t make the free clinic? Don’t worry everyone who donates will be eligible for a 5-Day VIP Pass as thanks! Visit www.robinsonstkd.com for a drop off location near you, or call 916-481-6815. We’ll make sure the clothes get to fathers who need them. Donations benefit Sacramento Food Bank Clothes Closet, The SETA Hillsdale Career Center and Sacramento Job Corps. H&F

Get refreshed & relaxed at any of these great business locations!

23 & J Massage

2306 J Street, #206 Sacramento 916-444-2040 23rdandjmassage.com Art of Touch Massage Studio LLC A Memorable Experience

3053 Fulton Avenue Sacramento 916-482-5036 www.artoftouchmassagestudio.com Body Dynamics Massage Cindy Halverson, CMT, ECS

8799 Auburn Folsom Road, Ste B Granite Bay (corner of Auburn Folsom & Fuller) 916-791-3212 office 916-206-4197 cell Casandra Brown, Wellness Consultant Detoxify • Re-energize • Renew

913-761-3675

Celestial Touch Massage & Body Works Bowen Therapy, Therapeutic Massage

Pattie Meier C. M.T. 4227 Sunrise Boulevard, #210 Fair Oaks 916-505-7786 The Comfort Zone

426 Folsom Road, Roseville 916-773-AHHH (2444) East Sacramento BodyWorks

3560 J Street, #3 Sacramento 916-456-5003 www.esbw.org

Fountain of Health

2820 T Street Sacramento 916-456-4600 www.fountainofhealth.com IN Touch Therapy 960 Alhambra Boulevard, #225 Sacramento 916-743-1196 JM Therapy Massage 10702 Alicante Way #5 Rancho Cordova 916-363-6902 Laura DuPriest Salon & Day Spa

8150 Sierra College Boulevard, #190 Roseville

Massage Therapy, Carol Jones

Greenback, Citrus Heights & Roseville 916-871-9426 | 916-724-9015 RefleXions Medical Aesthetics

2400 Del Paso Road Sacramento 916-267-4417 www.reflexionsmed.com Salon 701

701 Howe Avenue, A-25 Sacramento Skin Care & Makeup by Monica Colomy

7411 Winding Way Suite F Fair Oaks 916-961-3894 www.monicasminerals.com Small Pleasures Therapeutic Massage • Linda Small, CMT Chair Massage, Swedish, Hot Stone, Pre-Natal, Deep Tissue, Thai

5865 Sharps Circle Carmichael 1722 J Street Suite #10 (upstairs) Sacramento 916-600-9237 Style Beauty Supply

1070 Pleasant Grove, #140 Roseville 916-772-0404 Skin Care by Jennifer Christine (Inside Chakras Day Spa)

Erase Wrinkles & Stop Aging Instant Results Guaranteed! 916-308-3888 198 Cirby Way Roseville www.skincarebyjenniferch Therapeutic Body Care

2545 East Bidwell Street, Suite 155 Folsom 916-608-8830 www.therapeuticbodycare.net Therapeutic Massage by Bonnie

5961 West Oaks Boulevard Rocklin (Sunset & West Oaks) (916) 367-3668 Therapeutically Massaged

1725 Professional Drive Sacramento

916-487-1274 www.therapeuticallymassaged.com Trinity Massage Therapies

2230 Loma Vista Drive Sacramento

JUNE/July 2O11 7


Dr. Brett Gottlieb, D.C.

HEALTH & Natural Healing

If you want a permanent solution to your chronic pain and health problems aLTernaTive TO you must read this article!

preSSion Therapy M n

ost back pain starts with a slip and fall, auto accident, recreational injury, or other types of injuries. In the acute phase of back pain, usually due to an injury that tears muscles and ligaments, you will have pain due to spasm and inflammaDr.pain Brettwill Gottlieb, D.C. tion.  After the pain subsides, theBy back go away. However, injuries to the spine can cause the eliminate or reduce the muscles that surround the spineactually to develop pathways vertebrae and away disc herniation in some cases. from the nervepathways that it cause of resistance.  These an imbalance pinching. It’s musculature like within is the supporting of the spine If youand are keep interested in seeing if squeezing a tubeout of of alignment that will pull the spine it thethese VDPresistance can help your condition, toothpaste and thengoes on, there indefinitely. As time I am offeringEventuone free treatment letting go. the When you grow pathways within muscles stronger. to the first 5 callers. squeeze the tube, ally, chronic neck and back pain can develop, which My office number is 916-965-7155. If you toothpaste comes never seems to go away even with treatments such as are not one of the first 5 callers out of the tube but massage, physical therapy, exercise, and receive chiropractic you will a 30% discount on when you let go it adjustments. your first treatment if you make an gets sucked back into

the tube. The VDP

ds y ing o tell that the

appointment by 10/15/2010.

The skull andgrabs the topmost device onto vertebrae in the spine, knownthe as the atlas bone, spinous processact to counter balance the misaligned Over the years the skull and atlas of thespine. vertebrae acting as a counter balance above and below the can begin to cause probherniation lems asdisc well. The atlas and can begin to slip out of place separates the twotraction of the brainstem, under the skull causing vertebrae. Then the which is located where the head joins the spine. Since VDP slowlyofbring there are trillions nerve fibers that run through the the two brainstem, thisvertebrae can have a huge impact on the human back together again, body. The brainstem is the autonomic control center causingbody a “vacuum of the human where all involuntary function effect” which sucks such as heart rate, digestion, and immune system the disc back into regulation is controlled the center of the by nerves in this area.  

vertebrae above and below the Typical symptoms that can disc herniation. MRI studies haveoccur when the atlas bone is out of alignment confirmed that the VDP does include fatigue, migraine

The key to achieving a permanent solution to chronic neck and back pain and all the problems caused by the skull and atlas acting as a counter balance is quite tricky.  It involves finding the resistance pathways within the supporting musculature of the spine.  Once found they need to be eliminated. This will create balance within the muscles that support the spine allowing the spine to come back into perfect alignment. Once the spine is in perfect alignment there will no longer be a need for the skull and atlas vertebrae to act as a counter balance. This can permanently resolves problems such as migraine headaches, dizziness, fatigue, allergies, and many other health problems associated with an upper neck misalignment.

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e pinal s dable ost for

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For more information or to talk to Dr. Gottlieb about how he might be able to help your particular condition please call our office anytime.   We are offering a free consultation for the first 5 callers that mention this article.  Our office telephone number is (916) 965-7155. H&F

4401 Hazel Ave. Suite 100, Fair Oaks

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headaches, digestive problems, allergies, trigeminal neuralgia, dizziness/vertigo, jaw pains, and problems sleeping.

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RHONDA DEGAUST • International NLP Trainer

Q: For several months a friend of mine increasingly got upset with me for the choices I made to improve my life. I moved to another region, knowing that the dynamics of our relationship would change and tried to explain to her the importance of my decisions, but she became more abusive with snarky comments to downright insults. She sent me an email letter pointing out all the things that bothered her about me, like me not knowing when to stop helping her with everything and just be her friend. Since the relationship was formed on me helping her I replied with my thoughts and feelings on the subject and took responsibility for not setting up proper boundaries in the beginning of the relationship. She completely ignored my thoughts and feelings and replied with more blaming.

When relationships are based on one person helping the other and not on an equal respect for what each person brings to the relationship, the friendship stops when the helping stops. Besides feeling good about helping another person, ask yourself what value does this person bring into my life? What does this person give me to add quality of my life? Ask yourself these questions before starting a new relationship. If your answer is only a feel good for helping another person, you will find it is not enough to sustain a lasting relationship with this person.

RELATIONSHIPS

Help Me, Ronda!

“There is only one way to happiness, and that is to cease worrying about things which are beyond the power of our will.” Epictetus

I decided to give the relationship time to heal by setting up some boundaries where I would clearly know when she wanted me to help her or just be a friend. She expressed her displeasure once again but said she would email me once a week. When I received an email from her sharing all that she was doing and accomplishing, I would immediately praise her and share words of encouragement and share what I was doing in my life. The next week I would receive another email with her accomplishments, but never commenting on what I was doing or how I was. Again I would cheer her on, but after a couple of weeks I never heard from her again. I’m not sure what else I could have done to save the relationship. Any insight? Helping Helen A: Dear Helping Helen, Power and control are two of the most substantial issues in any relationship. The more challenge in the relationship, the more these power and control issues will come to the surface. The healthier the relationship, the less power and control issues will happen. When you changed the dynamics from when the relationship was formed, the power and control issue surfaced within your friend. She was not happy with the changes since she no longer had control of you. And perhaps she felt a loss of power to make the relationship the way she wanted it. Helping others is an admirable quality you already have. Setting up your own boundaries of when it is appropriate to help, and how much will help you with new relationships in the future. We cannot change the past, but can change our behaviors for future success.

Taking what you learned from any relationship will give you the opportunity to grow as an individual and develop a healthy balance in all your relationships. Q: This week was my graduation and I wanted both my parents to attend in the celebration. I wanted to give everyone the proper attention so they would have a good time and be happy for coming. Because my parents divorced years ago, I had to divide my time on my graduation celebrations. When I was with one parent, the other would not look like they were having a good time. At the next celebration when my parents are both present, it may be my wedding and I want both of them to be happy. What can I do the next time to assure their happiness? Challenged Candice A: Dear Challenged Candice, The biggest issue you are facing is taking responsibility for your parents’ happiness. The celebration was for you; it was not up to you to provide continuous attention to either parent, nor for you to ‘make’ them happy. Everyone is responsible for their own happiness or good time when attending any event. Perhaps it is time to graduate from worrying about your parents needs being met and focus on creating a life which supports your own happiness. Ronda Degaust is the author of How To Heal from Years of Criticism, Insults, Abuse & Rejection. She is a Break-thru Coach & International NLP Trainer. She teaches you how to release negative emotions to Maximize Your Life Potential. Find out more at her websites www.lifepotential.ca or email her with questions at breakthru@lifepotential.ca. H&F

JUNE/July 2O11 9


CONTROVERSY

The Dubious Practice of Dr. Drew Pinsky By Damon Paveglio

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On another episode, while receiving a backside injection of Ativan to help bring him down from a psychotic state, he stares hauntingly at the camera the whole time, remarking, “Not too dignified. On TV. In the butt.” It was painful to watch, but I’m sure the producers were overjoyed by their star addict’s stirring performance. Bravo! Bravo!

efore ever setting scalpel to abdomen, or stethoscope to palpitating heart, most prospective doctors in the U.S. must first raise a solemn right hand and swear the Hippocratic Oath—in essence promising to do no harm. The oath is a necessary one, as history is full of malevolent medical men—with this past century producing a disproportionate number of them. Now, I’m not prepared to rank Dr. Drew Pinksky—brains behind the hit TV show Celebrity Rehab—alongside the most notorious medical villains, but there is every reason to believe that he is plying his trade in gross violation of the Hippocratic Oath.

The dramatic formula rarely varies: just when the strategically induced chaos and commotion are at fever-pitch, you can be sure that Dr. Drew is ready to make his grand entrance. Watch as the sage man descends the stairs bathed in a radiant white light, like some well-coifed angelic figure descending from the clouds charged with a mission to restore peace and order to the poor suffering inhabitants of B-Listerville.

VHI’s Celebrity Rehab follows the same recipe as most other reality TV shows: put a group of diverse, volatile personalities in a small bottle, shake hard, and see what happens. The only difference in this case is that the participants are deathly ill, and usually desperate for one last taste of the fleeting success they had experienced (and succumbed to) in days past. The inevitable pyrotechnics that result from this strategic concoction of toxified narcissists are often spectacular, and, admittedly, entertaining; but the results can be tragic. Unlike Survivor, the losers on this show will not float off into the sunset in a tiki- torch-lighted canoe, but rather in a dank dark coffin. The stakes are very real indeed. But if there are no fireworks — no personality conflicts or “drama” — then audiences turn the channel to Jerry Springer, and Dr. Drew and a host of other high-living media moguls lose a lot of money. Let’s face it folks, Americans love to watch explosions, blood and guts. Celebrity Rehab offers it all. Is it possible to focus on recovery while at the same time playing to the omnipresent camera crew and plotting a career comeback? I doubt it. 10

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It all makes for very stirring television— at times darkly comic; but it probably shouldn’t be confused with good medicine. In fact, it is bad medicine--very bad medicine.

Former Alice in Chains bassist Mike Starr, who died of a drug overdose in March of 2011, seemed genuinely oppressed by the constant cameras and shouting matches surrounding him on the show. It was supremely disturbing television, watching the former rock god suffering extreme opiate withdrawals, pacing back and forth by the pool like some caged animal, finding respite from the cameras only under a pair of gigantic earphones. Even in bed he was not free from the voyeuristic, prying eye of the camera: in one episode, Starr wakes from a sound sleep to find a long lens just inches from his face, causing him to lash out in a rage. Later he explained: “I mean, I’m sound asleep, I wake up, and there’s a f**kin’ camera on me. What the f**k is that?”

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It must be stated up front that we the viewing audience are equally complicit in the perpetuation of this kind of demeaning television (demeaning to the patient, to the medical profession, and to the culture at large). Sure, many of us may tell ourselves that we are merely watching the show ironically—with a casual eye from the heights of our superior vantage point; when in fact we are no better than the bloodthirsty attendees of a pitbull fight, or rubberneckers at the scene of a grisly car accident straining to catch a glimpse of the carnage. No matter how detached and bemused we may approach the show, we are still participants in the ugly spectacle, and therefore complicit in the degradation of the culture—to the great delight of a lot of fat cat media types, for whom Dr. Drew is merely a useful idiot—a profitable fool. Say what you will about their music making abilities, their acting skills, or their clownish antics in front of the cameras, but the actors/ patients on VHI’s Celebrity Rehab are also human beings, and as such deserve the same quality, compassionate care that we all do. H&F


Tri-Point Philosophy Submitted by Shape Health & Fitness

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ccording to data from the National Health and Nutrition Examination Survey (NHANES) 2001 to 2004, about two-thirds of adults in the United States are overweight, and almost one-third are obese.

weight by balancing the calories you take in as food with the calories you expend each day. In addition to helping control weight, physical activity decreases the risk of coronary heart disease, diabetes, hypertension, and colon cancer. According to the National Health Interview Survey, only 26 percent of U.S. adults engage in vigorous leisure-time physical activity three or more times per week (defined as periods of vigorous physical activity lasting 10 minutes or more). The survey also showed that about 59 percent of adults do no vigorous physical activity at all in their leisure time. Our trainers at Shape Health and Fitness will assess a client’s fitness level and develop a personalized workout plan to fit their needs. The workout plan will be adjusted to obtain maximum results without risk of injury. Our personal trainers spend one-on-one time with every client in an effort to provide the proper focus and motivation needed to transform an unhealthy lifestyle into a healthy one.

Eating right and being physically active aren’t just a “diet” or a “program” — they are keys to a healthy lifestyle. With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis, and certain cancers, and increase your chances for a longer life. By working 1 on 1 with our professionals, you will experience a total body conditioning service designed to challenge you and assist you in your fitness goals. Each session focuses on the key components to exercise: flexibility training, strength conditioning, and cardiovascular activity. Exercise Becoming a healthier you isn’t just about proper diet and nutrition, but physical activity as well. This is the first target in our Tri-Point Philosophy. Regular physical activity is important for your overall health and fitness. It helps you control your body

Diet/Nutrition The second target of the Tri-Point Philosophy is maintaining a properly balanced diet. There are a certain number of calories a person needs to consume each day in order to stay healthy. This number varies, depending on your age, activity level, and your personal goals. It is very possible to consume your entire daily amount with just a few high-calorie items, but the likelihood of getting the full range of vitamins and nutrients that your body needs to be healthy is very unlikely. If you consume 100 more food calories a day than you burn, you’ll gain about 1 pound in a month. That’s about 10 pounds in a year. The bottom line is that to lose weight, it’s important to reduce calories and increase physical activity.

At Shape Health and Fitness we customize a Meal Plan to fit each individual’s weight loss needs and goals. We help you choose the most nutritionally rich foods to eat daily – all packed with vitamins, minerals, fiber, and other nutrients that the body needs. These meals will also be low in calories. Each Meal Plan is designed to easily fit into a busy lifestyle and is by no means overwhelming. Shape Health and Fitness has a high success rate, and this is due in part to our meal plan, which provides an easy transition into a realistic and healthy lifestyle.

NUTRITION

Exercise, Diet & Nutrition, Supplements

Supplements The third target of the Tri-Point Philosophy is taking the proper supplements. The nutritional supplements that we recommend can vary from person to person. They are vital to maintaining a good nutrient intake. They can also can help speed recovery time from training, promote the health of specific body systems, and be used for training goals, such as building muscle mass or burning body fat. If you are training hard and eating a balanced diet, taking certain supplements can help you achieve better results quicker. Our trainers have extensive knowledge of supplements that can maximize results in a safe and healthy manner. We use only the highest quality supplements available to insure positive results. H&F

JUNE/July 2O11 11


ASTROLOGY

THE MERCURY MINUTE JUNE 2011

12 Signs of the Zodiac By Michael Mercury There is no end to education. It is not that you read a book, pass an examination, and finish with education. The whole of life, from the moment you are born to the moment you die, is a process of learning. Jidda Krishnamurti June 1 – The New Moon - Solar Eclipse (Partial): The New Moon, 11 degrees Gemini, at 11:00 a.m. EST. Sun Trine Saturn brings support with authority, but later in the month, that authority may be questioned with its commitment? Listen for the best communication. If you want to initiate a new beginning this month, then embrace this period and go for it! June 15 – The Full Moon - Lunar Eclipse: This Full Moon is 24 degrees Sagittarius at 7:14 a.m. Your intuition will be on target but you’ll need to listen and act on what you know and not on what you believe. Feelings are fleeting: listen, wait and see. Keep your emotions to yourself or you find that you say things that you are going to regret later on.   GEMINI (May 21-June 21) You have the chance to make a change for the better, especially for an important relationship. If you listen to the way you speak, you’ll find the answers to your questions. Consider the rest of this year as an opportunity to reevaluate the past, creating an appropriate future towards your destiny.  Jupiter going into Taurus this year brings you positive challenges. CANCER (June 22-July 22) You are re-evaluating your current associations with others. You have been ignoring some of your close friends and they are wondering why. Consider patterns that are repeating themselves. Jealousy is not a good trait; let it go! Work related relationships are difficult, but you are able to handle the problems that arise. The re-evaluation of relationships is the focus for the summer.   

LEO (July 23-Aug. 22) Open up to possibilities with limited expectations. Mostly, your dayto-day actions could be in a state of flux. Be like a kite and let the wind of your spirit guide you in the right direction. This is a time for listening! You discover a sense of gratitude for what you do. Pay attention to your words.  VIRGO (Aug. 23-Sept. 22) Clear and heartfelt communication would be the best way towards your success. You’ll be looking at life from a different point of view. Family demands may need your attention and you will find peace from within. You’re in contact with some of your family members at a distance. You certainly work hard, but remember fun is the key to the life-work balance.  LIBRA (Sept. 23-Oct. 23) Seek balance and your crown of knowledge becomes extended towards your foundation. If single, then romance is waiting for your acknowledgement. Work could become intense and difficult, yet that strain lessens as you acquire balance. The people in your life represent who you are. You must be strong and stand up for what you know to be true!  SCORPIO (Oct. 24-Nov. 21) Romance is rewarding and informative; passion is yours for the asking. On the other hand, would you prefer just the passion? Either way, you’re getting ready for love, one way or another! Pay attention to simple things like obeying the law. You might discover a poet inside yourself who is yearning to come to the surface.  SAGITTARIUS (Nov. 22-Dec. 21) Are you are having physical problems? If so, look to your lifestyle for the answers to your questions. You have an itch to travel this month, so get away if you have the time. Be careful and patient with your plans, as they are subject to change. You’ve been having a wonderful frolic but now a job opportunity presents itself. 

CAPRICORN (DEC. 22-JAN. 19) Expect hidden information to be revealed about what you couldn’t have expected. Your fears are the source of your problems, so lighten up and choose to be happy! An occupational change is overdue if it has not yet occurred. You may be enjoying a new found freedom, or you are going to take a long journey. To pay attention is the simplest act of love.  AQUARIUS (Jan. 20-Feb. 18) You express a unique path towards truth and it’s a journey that few can accomplish. However, you show the way with courage and intent. You’re eccentric with your point of view, hence, you teach without trying! If you do not travel this year, then definitely next year.  PISCES (Feb. 19-Mar. 20) You’ll get the job that you want; just be patient because everything comes to you at the appropriate time. The recent energy that has been pent up is released, and you will become absorbed with your project. This year you’re going to experience one of the more important and transformative years of your life!    ARIES (March 21-April 19) Be prepared to adapt to the unexpected when it comes to loving. The energy this month provides you with a new approach to life and all you have to do is embrace it. This is a powerful month for you to start anew! Just the way you like it. Remember that less is more — especially for you in 2011. TAURUS (April 20-May 20) If you’re being victimized you’ll need to confront those who are causing you harm. Be strong and protect yourself by being honest with all the people that you encounter! You will start to plan a move for the summer. Every 12 years Jupiter comes into your sign. However, there could be delays that you could not have anticipated, but it’s just a question of time before you find that far off destination. H&F

‘Personal Astrology Readings by Mercury’ are insightful, original gifts for birthdays, anniversaries, and for clarification in your life. Readings are conducted in person, or via the phone at (916) 834-4321. All readings are taped. Check out the Mercury Minute Daily Video Astrology Forecast at www.michaelmercury.com

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Mitch Darnell, MA, OM •Relationship Coach & Wedding Officiant

Dear Mitch, ow do you know when your relationship is just weird, or one where you should run? My buddies go through relationships so fast, always falling for someone who is “hot”, cute, seems nice, etc. But within months or a couple of years, the relationship becomes another one that didn’t work out. One friend keeps hooking up with guys who just aren’t right for me; the other ends up with these people who are like seriously dysfunctional nutcases!   Then there’s me: Doin it all!  One great woman suddenly decides she’s still in love with her ex; one turned desperate, then stalked me after we broke up; a few that were really OK but one of us didn’t feel the magic.  This is killing me, bro!   I’m not loving this dating person after person thing.  My pals and I just want to find someone great we can go long-term with!  The three of us have been best friends for over ten years now, so we do Beer ‘N Bitch nights and often the bitch is: Why can’t we find someone normal to have a serious relationship with?

or avoid public toilets because those are characteristics of our core selves! We do these things because we’re trying to survive and thrive in such a diverse, confusing world full of challenges.

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Help a brother here, Mitch. Thanks.  And great column!  Gotta Move Forward Temecula, California Joke: “I just broke up with her, and the last thing she says? “You’ll never find anyone like ME again!” God, I sure hope not! Dear Moving Forward, irst, remind yourself that SOME of what you and your two pals are experiencing is similar. Meanwhile, MANY of your experiences are unique to your individual personalities.    • It is very important to have a circle of closeness made up of family, friends, associates who care about you, and whose advice you trust.  If you aren’t discussing any truly personal stuff with anyone, then you’re losing out! You’re not allowing others to contribute to you (thus

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degrading them, to some degree), and you’re missing a big piece of the Point of Life!   • Paradoxically, we also each inhabit a unique experience. Comparison to others’ lives and experiences cannot ever be thoroughly accurate! The phrase, “Until you’ve walked in another man’s moccasins” comes to mind. No two lives are identical.    So, do continue the bitch sessions with your friends, as long as it’s processing toward a positive end.  Just complaining without a positive intent keeps us mired in the “bitch.” Adapt a goal goal of learning and moving on!   So, about finding The Great Partner…   The word “dysfunctional” is a very fluid, subjective and generally judgmental term. What’s “dysfunctional” in one way is always “functional” in another!   • So, one of your challenges is to determine what, for YOU are dysfunctional patterns, habits or beliefs that hold little or a lot of meaning for you. If you’re looking for a perfect human being, you’re seriously out of luck, dude. Can you handle it if your partner’s, oh, like a little OCD?!  What if she/he has unreasonable fears, like of spiders or heights?!  Something has to be OK, if you want a real human as your partner!   •  And, believe it or not, our functional/dysfunctional elements are actually symptoms! We don’t interrupt others, perpetually arrive late

RELATIONSHIPS

Viewpoint Inspired   What are CORE characteristics in others (consistent, reflective of who the person is throughout their life) that you deeply respect and/or appreciate?   What are CORE characteristics in others that you feel you want in a partner? Prioritize these characteristics with a ranking!  And, do you seek the same thing in a casual partner that you do for a long-term relationship?   Symptoms suggest characteristics. Meanwhile, you and I know people with similar symptoms and very differing characteristics! For example, say you have two friends who experience anxiety.  One may have just a little anxiety, but his/her core characteristics make the anxiety problematic. Another’s core characteristics can make even severe anxiety a mere inconvenience!   We’re doomed to repeat the patterns we don’t choose to learn from!   What’s the lesson you’re seeking by entering those relationships?! Until you learn something about yourself, you will continue to attract similar people (believe it or not)!  Most people need a hand from someone like me — a Relationship Coach. Others can do this on their own.   Finally, remind yourself that perhaps you and your friends are simply meant to find great love a little later than you wish! Or you may discover that true love has passed right by you without your recognition!   Start with loving yourself, then, family and friends. From this focus and practice, your great Partner may arrive. Namasté – Mitch For more information, contact Mitch Darnell, MA, OM, Relationship Coach & Wedding Officiant at (916) 247.1655 or visit his web sites at www.foreverinspired.net or www.sacgroom.com. H&F

JUNE/July 2O11 13


SURVIVAL

urban survivial

Sanitation and Hygiene During a Disaster By David Hardin

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partial list of items that should be included in a survival kit. • drinking water • a first aid kit that includes extra items such as Neosporin ointment, gauze rolls and extra tape • a box of moist towelettes, antibacterial, if possible • a bottle of antibacterial hand sanitizer such as Purell. It is a good idea to include a small bottle for each family member • toilet paper • feminine hygiene products • clean white towels and face cloths • an alcohol or gel fuel stove and a pot large enough to boil water and wash towels and clothing • toothpaste • hydrogen peroxide • isopropyl alcohol

fter a disaster, sanitation and hygiene are in one phase of survival that is often overlooked, sometimes ith disastrous results. Following a flood, tornado, earthquake or hurricane, sources of water that are normally safe can instantly become contaminated. Septic tanks, sewer systems and water reclamation ponds overflow and contaminate wells, lakes, ponds and creeks. Refuse and animal carcasses add to this contamination. Also, people may not dispose of human waste correctly. Waste disposal sites, fuel and oil from submerged vehicles all contribute to the contamination. Survivors end up, sometimes literally, wading through this toxic soup. After a disaster, hot water is usually in short supply. Poor hygiene, sleep deprivation and increased stress levels can lower our immune responses and make us more susceptible to disease. Conditions in many evacuation shelters can be as bad if not worse. Think back to the images we all saw following Hurricane

In a survival situation it is extremely important to stay as clean as possible. Frequent hand washing, or use of an antibacterial hand sanitizer, is mandatory. Extra care should be taken when handling and cooking foods. When using stored water be careful to not contaminate the bottle cap or neck of the bottle. Katrina. Hundreds, or thousands of people, crammed into tight quarters is an invitation to the rapid spread of disease. Toilet facilities and running water frequently fail under such demand. After two or three days, refuse begins to pile up until conditions in the shelter are often worse than those outside. When preparing your household for disaster, be sure to include enough supplies to reduce the possibility of disease as much as possible. Two commodities that are always in short supply following a disaster are drinking water and toilet paper. The following is a

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In a survival situation extra precautions should also be taken to prevent cuts, scratches, or scrapes. Any time the skin is broken the wound, however slight, should be treated, immediately. Watch children closely. They tend to ignore minor injuries, fearing treatment more than they do disease. Many elderly people also ignore minor wounds because they do not want to be a bother. When you are in the survival mode it is important for each person to watch the others in the group for signs of fever, rashes, insect bites and other symptoms that they may not be aware of, themselves. David Hardin is currently certified by the Emergency Management Institute under the auspices of FEMA and The Department of Homeland Security. He has been actively involved in disaster preparedness and survival techniques for more than half a century. You can get free updated downloads and information about all areas of Urban Survival at www.davehardinonline.com. H&F


Tactical Survival Gear

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blades on your body to help you escape if you are captured: a neck knife, boot knife, belt buckle knife, and a wallet knife. A pocket pepper spray may come in handy. There are even tactical pens that are effective weapons.

ne aspect of survival that should be considered when facing a disaster is surviving the human element. You might think that you are 100% ready with food, water, shelter, and some survival gear tucked away in your bug out bag. You could also be dead wrong. What are you going to do when someone tries to take your gear from you? Are you ready to protect your gear or are you going to just hand it over? Do you have any tactical survival gear that will help you overcome the adversary? Do you know what tactical survival is? Those are some very important questions. You may think that no one would ever try to take your gear from you, but you are wrong. Human nature has proved often that hunger and fear will drive people to do things that they would not normally do. You might be wondering what tactical survival is. I think of it as a means to gain a short-term survival goal. For instance, if you are attacked as in the scenario above and the assailants have only clubs and knives, then a good tactical plan for you could be to use a concealed handgun if you have one (and know how to use it).

Using the concealed weapon is part of your tactical survival plan to deal with the assailants. The concealed weapon is part of your tactical survival gear. Before you latch on that idea though, please understand that I am in no way recommending this action; this is just an example. Brandishing a weapon when you have not been properly trained with it can cost you much more than your gear. Any hesitancy on your part or fumbling with the weapon can easily cost you your life. Also, don’t ever assume that your only adversaries are the ones in front of you. A smart gang would have their backs covered by a man with a rifle and scope. They step away from you and “bang”; you are dead. There are many other things that you can include in your tactical arsenal to help you deal with situations. You can have a set of lock picking tools to help you evade adversaries. You can have several different

SURVIVAL

By James Sorick

Wearing clothing and gear that help you blend into your surroundings is considered tactical survival gear. If you are in an urban environment try not to stand out by “looking” like you are prepared. Having your bug out bag in a tactical backpack with digitized woodland camouflage can only be considered tactical out in the woods; it will make you a target in the city. In the city you will be better served with a daypack or a messenger bag. As you can see, there are many situations that can be considered when creating your survival strategy, and acquiring your survival gear. Your long-term, strategic survival planning needs to be balanced well with some short-term, tactical survival planning. Add to that some good survival gear, and the training to use it properly, and you have a recipe that will make sure that you will survive your next disaster. James Sorick has a website that teaches about Survival Gear and preparedness strategies at www.survivalgearguru.com Visit his site to learn more about tactical gear such as the Tactical Pen for survival. H&F

JUNE/July 2O11 15


HEALTH & NUTRITION

Food Irradiation, GMOs & Virus Sprays

Why we can’t afford not to buy organic By Sayer Ji

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here is a profound misunderstanding in the mass market today about the value of certified organic food. The question is not whether the 30% or more you pay at the register for an organic product is really worth the added vitamin, mineral and phyto-nutrient content you receive. Even though organic food does usually have considerably higher nutrient density, it is not always the positive quality of what it contains that makes it so special. Rather, it is what you know the organic food does not contain, or has not happened to it on its journey to your table, that makes buying organic a no-brainer to the educated consumer. Let me explain. The FDA presently supports and actively promotes the use of Cobalt-60 culled from Nuclear Reactors as a form of “electronic pasteurization” on all domestically produced conventional food. The use of euphemisms like “food additive” and “pasteurization” to describe the process of blasting food with high levels of gamma-radiation can not obviate the fact that the very same deathrays generated by thermonuclear warfare to destroy life are now being applied to food to “make it safer.” This sort of Orwellian logic, e.g. WAR is PEACE, is the bread and butter of State sponsored industry propaganda.

This is not a hypochondriac’s rantings, as we aren’t talking here about small amounts of radiation. The level of gamma-radiation used starts at 1KiloGray (equivalent to 33,000,000 chest x-rays or 2,000 times a human lethal dose) and goes all the way up to 30KiloGray (990,000,000 chest x-rays or 60,000 times a human lethal dose). The following table is a list of foods are increasingly being “nuked” for your protection.

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Food quality has become an oxymoron in this country. With the state sponsored promotion of Food Irradiation, Virus food additives, Genetic Modification, Pesticide

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A pproved U se D ose

Spices, herbs, seasoning

Decontaminates and controls insects and microorganisms

30 kGys

Dry enzyme preparations

Controls insects and microorganisms

10 kGys

All Foods

Controls insects

1 kGy

Fresh foods

Delays maturation

1 kGy

Poultry

Controls disease-causing microorganisms

3 kGys

Red meat

Controls spoilage and disease-causing microorganisms

4.5 kGys (fresh) 7 kGys (frozen)

Source: (cfsan.fda.gov)

When you buy conventional food, there is little assurance that it has not been irradiated. Although labeling requirements specify that irradiated food sold in stores should have the international symbol, the Radura, affixed to it, oversight is particularly poor in this regard, and restaurant food and processed food containing irradiated ingredients are not legally required to be labeled as such. Labeled, or not, irradiated food is exposed to the same ionizing gamma-radiation that destroyed life in Hiroshima and Chenobyl. “Primitive” lifeforms like microbes refuse to ingest irradiated food, but humans are gullible enough to believe industry pundits and

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governmental “authorities” like the USDA and FDA who say doses of radiation applied to your food up to close to a billion chest x-rays worth of ionizing radiation is safe for human consumption.

WWW.HEALTHFITNESS.US

Usage and Raw Sewage fertilizer, Americans who don’t go out of their way to buy only organic food, are unknowing participants in the largest food experiment ever performed in recorded history. Not too long ago, all cultures considered food sacred for its ability to sustain our physical, emotional and spiritual well being from the ground up. Today the forces of commodification and pure free market capitalism have converted food into devitalized metabolic poisons, which slowly render those who consume them into commodities themselves, i.e. sickened patients, against whom are plied the hundreds of branded snake-oil remedies conjured up by the Disease establishment’s cauldron-like pharmacopeia. Remember, next time you shop that buying organic isn’t just about it being more nutritious than conventional food, rather, it provides the only assurance in a marketplace that resembles a minefield of potential health liabilities, that what you are eating. Sayer Ji is the founder of www.greenmedinfo.info, a natural medicine and alternative toxicology database. H&F


By Alan C Johnson

A

bove all Mango is my favorite fruit. Whether eating them fresh after peeling the skin, or added to a fruit salad, mixed with yogurt, or made with this wonderful Mango bread recipe, I simply love the king of all fruit. I just purchased almost ten pounds of mangos for $1.85 at a local outside market in Costa Rica. In the States that would be the price for one mango not ten pounds of mangos! The Himalayas are the origin of the mango, the history of mango cultivation goes back 4,000 years. Mangos are a subtropical fruit, and more mangos are eaten fresh than any other fruit in the world. The enzymes in mangos are tenderizing as are the enzymes in papaya. Mangos help to lower cholesterol, the fiber content is a wonderful aid to digestion regularity and they are rich in the vitamins A and C, and several minerals. Mangos provide more carotenoid than other fruits and are also low in calories. They will yield slightly to pressure when ripe. Ripe mangos may have a variety of colors, being red, through orange, yellow, to green when ripe. As with other similar fruits, unripe mangos may be kept in a paper bag for a few days to entrap the ethylene gas that is naturally generated, promoting the ripening process. You will want to share this Costa Rica Mango Bread recipe with all your friends and loved ones once you taste the sweet savory flavor. I am retired in Costa Rica and never would have appreciated the incredible taste of mangos if it were not for me living in this wonderful country. If mangos are not available in your area during a certain time of the year you can substitute bananas for the mangos, it will produce great banana bread as well.

Mango Bread Ingredients: 2 cups-good quality flour 2 tsp-baking soda 2 tsp-baking powder 1 tsp-ground cinnamon 3-eggs 1 ½ cups- sugar (natural sugar is available) ¾ cup of sunflower oil 2 cups of mashed mango ½ cup of raisins ½ cup of shredded coconut ½ cup of chopped walnuts Instructions: Use a large mixing bowl to mix all ingredients thoroughly. First beat eggs, then add sugar and oil. Mix well and then add fruit. Stir in dry ingredients. Preheat the oven to 350 degrees. Pour mixture in a greased 9 in x 13 in Pyrex pan or baking pan of your choice.

COOKING Recipies

Costa Rica Mango Bread Recipe

Bake for 40-60 minutes. Using a wood toothpick test the bread to check it for finished baked consistency. If the bread sticks too much to the toothpick it needs more time, also keep an eye out on the color, it should be golden on top. Cool in the pan and when cool cut into nice size slices and enjoy with some fine Costa Rica coffee. Alan Johnson is the founder and host of a seminar on the subject of retiring in style in Costa Rica on less than $1,000 a month. Alan worked as a consultant for over 30 years for CBI countries in the field of economic development Including the U.S. Virgin Islands, Puerto Rico, Jamaica, Aruba, St Marten and Dominican Republic. To obtain your Free full color guide pertaining to retiring in Costa Rica and packed with 95 pages of very helpful information go to: www.thesurvivalpassport.com/passport.html. H&F

JUNE/July 2O11 17


Sports, Fitness & Recreation

How to Train for a Triathlon

Swim…Bike…Run! By Dan Foster • Total Body Fitness Head Coach

T

he sport of triathlon is always a swim, followed by a bike, followed by a run. The best way to train for a triathlon is to include periodization, structure, and drills in your training.

Periodization. In order to make your training effective, you must have a plan. Your plan should be “periodized” so that changes in your workouts occur at regular intervals of time, or phases. By changing the variables of your triathlon training like frequency, duration, and intensity, you will continue to improve your fitness level, reduce the risk of injuries, and keep your workouts interesting. Each training week should have a specific number of training hours, workouts, and include a variety of intensities. For the sport of triathlon we will break the training year into four phases; base, intensity, peak, and rest. Each phase has a specific objective.

specific purpose assigned to it along with the prescribed time at specific intensities. In general, the intensity phase workouts will include tempo/hard intervals workouts in addition to long/steady state endurance workouts. Peak. Peak means your fitness will be its best in this phase as you prepare for your goal race. During this phase, your training volume is relatively lower but, your intensity will be higher than in any other phase. The peak phase is all about specificity. This means that you want to tailor your workouts toward your goal. So, if you plan on doing a sprint distance triathlon, you will want to include several ½ mile swims, 15 mile bikes, and 3 mile runs! Rest. The final phase in the annual plan is the off-season or rest phase. This is when you allow your body and mind to recover from all the stresses of racing and training. The rest phase permits you to restore your energy,

Base. During the base phase, the objective is to develop your aerobic conditioning and strength. This is done with relatively low intensity training, which is done at 60%-80% of your maximum heart rate. In addition to aerobic conditioning, regular strength training should also be included in base training. By developing the body’s energy and oxygen transport systems, and improving the body’s overall strength, you will prepare the body for the higher exertion and workloads of the intensity phase. In general, base workouts are going to be at a medium pace over a medium distance. Base training is where all new athletes should get started. And, the bigger your base is, the higher your peak will be! Intensity. The intensity phase increases the training stress placed on the body by increasing both frequency and intensity of your workouts. Each workout should have a

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enthusiasm, and excitement about racing and training. Rest means rest from swimming, biking, and running but not from getting cardiovascular exercise and strength training. The rest phase is a good time to improve your flexibility in addition to doing some rehabilitative strength training. Summary. When developing your training plan, consider hours per week of training, your current fitness level, your training experience, and your schedule. Recommended training hours per week for a sprint distance triathlon are approximately 4-8 hours. Training for an Olympic distance triathlon should include 7-12 hours of training per week. Preparing for 70.3 and IRON distance triathlon races should peak at approximately 15-20 hours per week.


Sports, Fitness & Recreation

It turns out that during a triathlon race, you will spend about 50% of the time on the bike, about 30% of the time on the run, and about 20% of the time on the swim. Therefore, your training plan should reflect these percentages with about half of your training hours spent on the bike. However, if you have a weak sport, it is recommended that you borrow time from your strong sport and spend it on getting your weak sport “up to speed”. Therefore, the 50-30-20 split must be adjusted if you are especially strong or weak in a particular sport. Remember, you are only as strong as your weakest link!

Triathlon is a fun sport because it is really three sports in one; swim, bike, and run. The nature and variability of each sport constantly offers fun challenges. It takes a brave person to challenge themselves and it turns out that the bigger the challenge, the bigger the sense of accomplishment when you succeed. Therefore, triathlon is not just a sport; it’s a lifestyle that will lead you on an amazing fitness journey! Got a triathlon question? Email Total Body Fitness head Coach Dan Foster dan@totalbodyfitness.com with your swim, bike, run, and triathlon questions. H&F

Golden State Triathlon Class August 8 - 0ctober 9, 2011 Join the Golden State Triathlon Class for the education, motivation and fun that will get you into great shape and guarantee your finish at the Golden State Triathlon on October 9, 2011. Class meets 3 times per week All ages and abilities are welcome. Get started and join the fun!

9-week Class ($199) includes: ◆ Tech-tee class shirt, water bottle, training packet and training plans ◆ Professional teaching for swim, bike and run workouts ◆ Free race entry into the Tri-for-Fun Triathlon on October 9, 2011

All ages and abilities are welcome. Get started and join the fun!

Sign-up today at www.tbftraining.com Contact dan@totalbodyfitness.com for more information!

JUNE/July 2O11 19


COVER STORY

Boost Your Energy for Better Workouts W

hen it comes to exercise, like most things in life, what you get out of it depends on what you put into it. The harder you push yourself in the gym, the better your results.

Before

After

But after a long day at work, or shuttling the kids between school and soccer practice, just putting on your gym clothes can seem like a workout! As a result, many of us find ourselves stuck in an exercise rut, lacking the energy necessary to do the kind of high-intensity workouts that will help us shed pounds and build lean muscle. “Sometimes, you’re having a bad day, and kind of low energy. You know you need to work out but you’re just not into it,” says Tracy McBurnett, 27. “Sometimes fatigue would win and I’d just stop when I was tired.” Frustrated over her lack of energy for exercise, McBurnett volunteered to take part in a study on a nutritional supplement called RipFire XCELERATE. Along with dozens of other Southern Californians of various ages, she was given a 30-day supply of RipFire and asked to report on her results.

A New Level of Fitness

“I’ve experienced a whole new level of fitness that I seriously thought I could never achieve,” says McBurnett of her experience in the 30-day study. “I noticed I was able to do more reps and get a more productive workout in the same amount of time. Where I would normally get tired after 14, 15 reps, I’m counting to 22, 23 and I’m not tired yet.”

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For McBurnett, the increase in her energy levels during the study period was dramatic, and she was not alone in her experience. Among both men and women who completed the RipFire study, a full 100% reported that they: • Noticed increased energy and endurance during workouts • Were able to lift heavier weights and do more sets • Saw improved muscle development

WWW.HEALTHFITNESS.US

“I felt the difference from day 1. It was immediate,” said Nick Macaluso, 32, another study participant. “When I got back from my first workout after taking RipFire, I thought, ‘This is going to be a good 30 days.’” Macaluso was so impressed by the energy boost he felt with RipFire that he documented his experience on video to share with others on Youtube, often filming himself in the mirror to show the changes in his body. Several of the videos show Macaluso doing four sports in a single day and they quickly went viral. “I took people through a whole day, four sports in one day — surfing, boxing, golf and basketball — because I wanted people to see what’s possible,” he says.

Good Blood Flow Powers Peak Performance

Have you ever noticed the “pumped up” feeling you get during a really good workout? When you exercise, your muscles fill with blood, making them feel full. Getting a good pump doesn’t just feel good ― it’s also incredibly important for helping you get the best results from exercise routines because the blood flowing into your muscles carries oxygen and nutrients that give your muscles energy. RipFire’s formula contains a group of amino acids called arginines that help to improve blood flow to ensure that your muscles get the steady flow of oxygen and nutrients they need while you train.


“It opens up your blood vessels and gets the nutrients to your muscles,” he explains. “RipFire gives me the competitive edge because, when you don’t want to leave the gym — when you don’t get tired, and when your muscles stay pumped all the time — that’s what a professional wants. It’s what everyone wants.” “My objective when I started RipFire was to see if I could get a better pump during my workout, because going to the level I want to go to being a pro bodybuilder, I need the most nutrients as possible to get to my muscles and feed my muscles before and after my workout because that’s crucial for muscle growth.”

Nutrients Help Fuel Muscle Recovery

As Kali Muscle implies, it is important that muscles continue getting a steady flow of nutrients after you work out. This is another area where RipFire can make a significant difference in your results because better blood flow means more nutrients are reaching your muscles to help them repair, recover and grow. Macaluso says RipFire helped him to bounce back more quickly after intense workouts so he could get back into the gym and do it all again the next day. “The most incredible difference has been my recovery,” he says. “My body isn’t fatigued, so I can continue to push myself and make gains.” There’s really no secret to making fitness gains. It’s all about common sense. You have to constantly challenge your muscles. For example, if you add five pounds a week to your bench press and use perfect form, pretty quickly, the higher weight will become your comfortable workout weight, and then you’ll be ready to add even more weight. Before But the key is having enough energy to do the hard work that’s required to make the gains you want. RipFire is designed to fuel your muscles so you feel strong and energized throughout your workouts — like a car with a suped-up engine.

Before

COVER STORY

According to Kali Muscle, 30, a professional bodybuilder who took part in the RipFire study, the arginine study helped him increase lean muscle and make strength gains. After

Or, as McBurnett puts it, “I don’t get the workouts doldrums anymore.”

Is RipFire Right for You?

The makers of RipFire are offering free bottles of their product to Health & Fitness Magazine readers as part of their “RipFire Challenge,” so you can try the product before paying for it. RipFire comes in a pill form, so there’s no need to mix up shakes during the day. It consists of amino acids and does not contain any stimulants or caffeine. If you feel that low energy is preventing you from getting the most out of your workouts, RipFire’s arginine formula may be just what you need to break out of your slump. Of course, it’s important to keep in mind that there are no miracle pills that will give you a dream body. Fitness supplements serve a specific purpose — they help you get the maximum After benefit from training hard, day in and day out. To learn more about the RipFire Challenge and how to get a free bottle of RipFire, visit www.RipFire.com.

Testimonialists received free RipFire product and were compensated for participating in the study. This article sponsored by RipFire.

JUNE/July 2O11 21


Health Assurance For Pets!

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• Promote Healing

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• Increase Longevity

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• Increase Organ, Glandular & Cellular Function • Prevent Vaccination Reactions

SoMe ISSUeS enCoUnTeReD By AThleTeS ThAT CAn BenefIT fRoM CoUnSelIng InClUDe: Injury Recovery Motivation Anxiety Anger Management Performance Issues Career Transitions

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(interpersonal, competitive level, student athletes, sport termination, etc.)

Saralyn Bregman, Ph.D. Dr. Bregman is a clinical psychologist specializing in counseling and sport psychology.

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Sick of Your Prescription Medication? Medicinal Cannabis May Be Safer. By Charles M. Brooks

Every time a consumer turns on their television, they are bombarded with commercials for prescription drugs. However, half of these commercials are spent warning users of side effects, ranging from mild to sometimes fatal. It makes many people question what they are putting into their bodies.

Cannabis, on the other hand, has been used for thousands of years without one reported overdose. Cannabis can cause fatigue, hunger, paranoia, forgetfulness, and euphoria. Fortunately, except in the case of euphoria, these effects will wear off in approximately two to four hours.

Advantages of Medicinal Cannabis Over Traditional Medications

The fact is, medical marijuana is safer than almost any prescription drug. For thousands of years it has been used all over the world for medical reasons. Until 1937, medical marijuana was the leading medication for around 100 conditions in the United States. These are the marijuana facts that are rarely stated, but are true nonetheless.

P

One of the main reasons for medical marijuana is that itâ&#x20AC;&#x2122;s safe. It is almost impossible to overdose and very few people report negative side effects. The people that do report side effects complain of things like warped time perception or short term memory loss. The

Disadvantages of Medical Marijuana, When Compared to Prescription Drugs Of course, there are also disadvantages to medical marijuana. The main disadvantage is that it is not a cure-all. However, neither is any synthetic drug.

Medicinal marijuana can usually not be used to cure medical conditions. Instead, it is used to manage the negative effects of these conditions. Obtaining a medical marijuana card will not save patients from requiring any other medication during their lifetime. Fortunately, patients that have difficulty with other medications or want to limit the amount of synthetic chemicals they put into their body, can use medical cannabis to successfully treat a wide range of symptoms. Medicine Dispensing System is a touch-screen machine that is placed inside your neighborhood medical cannabis facility (Collective) and offers a touch-screen user interface that allows you to choose from many varieties and quantities. See http://www.cannamedbox.com. H&F

HEALTH & NATURAL HEALING

rescription medications can be dangerous. Even over-the-counter medications can sometimes cause negative reactions. These medications include chemicals that can cause allergic reactions, negatively react with other substances, and cause a wide range of other problems.

side effects of marijuana are extremely mild when comparing them with the effects caused by other medications. Medical marijuana has been found to be even safer than aspirin. Aspirin, which was first introduced in 1899, has caused around 500 deaths every year. Aspirin can also cause stomach bleeding, stomach problems, liver damage, nausea, vomiting, and many other side effects.

JUNE/July 2O11 23


Fact

or

Fiction:

HEALTH

What You Need to Know About Gluten Intolerance Awareness of gluten intolerance is growing, but so are myths about the condition and its cause. By Andrea Mason

C

hances are you’ve noticed that gluten free diets are getting a lot of attention these days, from lifestyle TV shows and celebrity diets to restaurant menus and your grocery aisles. Why all the sudden attention?

Fiction: Gluten sensitivity and celiac disease are the same things. Fact: Gluten sensitivity and celiac disease, a digestive condition triggered by consumption of gluten, do share some of the same symptoms, like abdominal pain, diarrhea, and fatigue. And their treatment is also the same: Avoid gluten. But they’re different in terms of who they affect. One out of every 133 Americans has celiac disease. That’s a number that most people find surprisingly high. But even more people—an estimated 15 percent of Americans—are “non-celiac gluten sensitive,” or NCGS for short. A blood test is used to identify the presence and severity of celiac disease, but people with gluten sensitivity usually are diagnosed using an elimination diet. Someone following this diet will cut out any foods that are suspected of causing the sensitivity until the symptoms are gone.

The fact that some people can’t digest gluten—a protein found in wheat and some other grains, and used in many foods and ingredients—is nothing new. But until recently, the problem often went undiagnosed or untreated. We now know that in addition to discomfort, gluten intolerance can cause painful, and sometimes serious, long-term health problems. With a lot of new—and sometimes conflicting—information popping up from a variety of sources, it can be difficult to separate fact from fiction. Here’s a look at the truth behind some common glutenrelated myths. 24

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Fiction: If you go gluten free, you’ll have to give up carbs. Fact: You’ll find gluten in all types of wheat and several other grains used in breads, pastas, and other foods that are a big part of most Americans’ diets. But these certainly aren’t the only carbohydrates out there. There are lots of grains, like brown rice, quinoa, buckwheat, and many more, that are safe for people who choose a gluten free diet. Plus the carbs found in all fruits and vegetables, and many other food sources, are just as safe. Fiction: Cut out wheat and you’ll be gluten free. Fact: Unfortunately, it’s not that simple because gluten is very widespread. Of course there are the grains themselves, and gluten is found in every part of the grain: the bran, berries, nuts, grass, and germ. For most people, spotting these gluten sources is relatively easy.

WWW.HEALTHFITNESS.US

But many grain mills and food processing facilities handle several different types of grains, so there are risks of cross-contamination. Fortunately, the Gluten-Free Certification Organization (GFCO) conducts testing during food production to ensure that products are free of gluten, and safe for the consumption of those suffering from celiac disease. This testing program has helped to minimize the risk of cross-contamination in certified foods, and has made identifying gluten free products easier. In addition, be aware that gluten can be lurking in some pretty unexpected places — products where you might never dream of looking. Would you have guessed any of these unlikely sources? • Medications and vitamins • Lipstick and lip balms • Toothpaste Even if it’s not a food, if it might accidentally be ingested, then it’s a cause for concern. Fiction: Gluten free means taste free. Fact: Absolutely not! There’s a bounty of gluten free foods available—more than enough to have a satisfying, nutritious, and delicious diet. For starters, there are literally hundreds of delicious foods and ingredients that are naturally gluten free. And the fact that millions of consumers need, want, and prefer great tasting gluten free products has not gone unnoticed by the food industry. That’s why many companies are now making products certified by the GFCO to replace or substitute for foods that traditionally contain gluten, such as bread, crackers…even beer! Experienced bakers and processors have made great strides in improving the taste and texture of gluten free foods as the demand for these products continues to grow. This is good news for consumers who need to avoid gluten for health reasons as more and more gluten free food products are being added to supermarket shelves. Andrea Mason is a Food Scientist with TH Foods, Inc., a leading manufacturer of certified gluten free snacks in the U.S., including Crunchmaster® crackers. For more information, please visit www.crunchmaster.com. H&F


Heart Common Myths:

By Millie Bruce

F

or both males and females of any age, heart disease may be the # 1 killer. It kills more and more people than ALL kinds of tumors grouped together. If you are black or over 65, your risk of a heart attack is higher, but it is an equal opportunity destroyer. Any person, anywhere, every time could have a heart attack [1]. Myth #1: Exclusively mature people need to be concerned about their heart. What may lead to heart disease build-up over time: Three bad habits that might begin during childhood that are related to the development of heart disease are 1) being a couch-potato, 2) boredom overeating, and 3) never exercising. A greater number of doctors are starting to find that patients of strokes are in their 20’s and 30’s and not the usual 50’s and 60’s.

not smoke, have your cholesterol and blood pressure levels examined regularly. Once will not be enough [2]. Myth #3: Both women and men DON’T feel the same signals of illness. Males and females CAN have precisely the same indicators and symptoms, but they usually don’t. Ladies seem to have the subtler warning signs though males more frequently have the form of strokes you can view in the movies. But, both genders CAN have any symptoms.

Simply being healthy and at the correct Subtler signs and symptoms, as well as jaw weight does not make you safe from strokes. achiness, nausea or vomiting, shortness However, both working out regularly and of breath and sigkeeping an ideal body weight nificant low energy, does help. You will still need Links to Supplemental Information usually tend to get to look at your blood choAbout Heart Disease explained away. lesterol and blood pressure “My jaw hurt mainly levels. The right blood choles- [1] Mediterranean Book is the National Board for the preservation of the Italian because my lunchterol (or lipid profile) amount healthy eating traditions. It’s a non-profit time sandwich was is lower than 200. A very organization’s blog site managed by on whole grain good blood pressure level is Italians that embrace the Mediterranean bread and I needed 120/80. Diet regime. They render news and medto chew very, very ical-related research connected to the hard,” or they say, Myth #2: I’d feel ill if I had many advantages of the Mediterranean while clutching high blood pressure levels Sea diet and www.mediterraneanbook. their stomach, “I or high cholesterol. com/heart-health/ shouldn’t have had Medical professionals call that extra piece these two health issues, [2] Health Central is considered the most of pizza.” “silent killers” mainly trusted sources of medical related inforbecause they demonstrate mation and up-to-date news that feature “About half of the NO symptoms. One-third a doctor-accredited health encyclopedia ladies do not have of all older individuals have of diseases and conditions. They have a chest pain in any high blood pressure levels. Of nice post related to www.healthcentral. way,” declares Kathy those, one-third don’t know com/heart-disease/diet-162120-5.html. Magliato, a heart when they have it. specialist at California’s St. John’s Health High cholesterol is a meaCenter. Put all the little signs together and sure of the fats carried through your blood pay attention to your body. stream. Fat can show up anywhere in your own body, but tends to congregate all around Certainly, both ladies and men can have the internal organs, as well as your heart. This “grab-your-chest-and-fall-down-gasping” tendency might run in family members. type of cardiac event, but now you fully So, even if you are at a good weight and do

understand, that isn’t the only way.

HEALTH

It’s Easy to Get Lost In a Maze of Information About the Globe’s No. 1 Killer Myth #4: If my glucose level is under control, Type 2 diabetes will never be a heart threat. Although keeping your sugar level within a normal range (80 mg/ dL-120 mg/dL) helps keep you healthier, just having the extra glucose in your system takes its toll on arteries. You’ll need training on eating more healthy to help control your Type 2 diabetes; bear in mind to measure your blood pressure level and cholesterol, too. Myth #5: My physician would order tests if I were vulnerable to heart problems. From time to time, every one of us forgets to inform the doctor the little spasms we feel. The health professionals, without knowing the various things we think of as insignificant, could pass over heart checks. “Mammograms and Colonoscopies are regularly recommended by doctors,” says Merdod Ghafouri, a cardiologist at Inova Fairfax Medical center in Virginia, [3] “and are usually very important, but heart tests are usually not normally conducted.” A cardiac scan can identify plaque build-up within the arterial blood vessels before you even find out you’ve a problem. Do you have the oil pressure and transmission fluid examined in your car? Have other precautionary service done? Doesn’t your only heart deserve as much attention as your car? Millie Bruce (@millie_bruce) was born in Banffshire, Scotland on August 2, 1944. Her undergraduate degree is in Traditional medicine from the University of Glasgow in 1962. She practiced diet therapy and educated adults on nutrition in Adult Daycare Centers. After working as a medical journalist and reviewer for the New England Journal of Medicine, she’s now retired. Since 2005, she has been a guest writer for health-related web pages, blogs and forums. H&F

JUNE/July 2O11 25


Nutrition

5 Reasons Fruits and Vegetables Make You Sick By Chris Mont

I

f you’ve ever plucked a ripe tomato off the vine and savored its warm tangy juice on your tongue, you know that taste is just one of the reasons there’s nothing like eating your own home-grown fruits and vegetables. But there are other reasons for growing your own -- that are perhaps far more compelling. The way store-bought fruits and vegetables are grown, processed and stored not only decreases vitamin content; the methods are dangerous to your health! Here are 5 things you should know about the food you find in the produce section of your grocery store: 1. Pesticides And Herbicides — Pesticides are used to kill bugs that destroy fruits or vegetables. The bugs are gone but the chemicals are not. When we eat the fruits or vegetables, we are ingesting chemicals that were used to kill living organisms. When these chemicals reach our colon, they make the colon toxic and slowly poison our body. Sign up for your free Pesticides in Produce guide from the Environmental Working Group. This is a not-for-profit environmental research organization that is dedicated to improving public health and protecting the environment by reducing pollution in air, water and food. The Pesticides in Produce Guide lists 45 non-organic fruits and vegetables and their pesticide ranking based on the results of nearly 43,000 tests for pesticides on produce collected by the U.S. Department of Agriculture and the U.S. Food and Drug Administration between 2000 and 2004. Herbicides are used to kill unwanted plants. Selective herbicides kill specific targets while leaving the desired crop relatively unharmed. Some of these act by interfering with the growth of the weed and are often synthetic “imitations” of plant hormones. Studies have linked excessive use of herbicides to breast cancer, prostate cancer and other types of cancer. 2. Preservatives — Preservatives are used by the food industry to improve the appearance and shelf-life of food, by slowing natural decay that is caused by enzymes and bacteria. Sulfites are added to foods to act as enhancers or preservatives, and allergies to them may cause breathing difficulty, sneezing, swelling of the throat, and hives. Sulfites are also

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known to destroy vitamin B1 (thiamin), a vitamin essential for metabolism of carbohydrates, clear thinking, the conduction of nerve impulses, and the natural control of diabetes. 4. Genetic modification — Genetically modified (GM) foods have had their DNA changed through genetic engineering. The most common modified foods are derived from plants: soybean, corn, canola, and cottonseed oil. The products below have been genetically modified in the U.S. since July, 2007: (Number in parentheses represents the estimated percent that is genetically modified.) • Soy (89%) • Cotton (83%) • Canola (75%) • Corn (61%) • Hawaiian papaya (more than 50%) Dr. Arpad Pusztai, the world’s top genetically modified organisms (GMO) safety researcher at the Rowett Institute in Scotland was working in 1999 on a UK government grant to design long-term testing protocols for the European GM food safety assessment process. When Dr. Pusztai fed supposedly harmless GMOs to rats, they developed precancerous cell growth, smaller brains, livers and testicles, partially atrophied livers, and showed signs of damaged immune systems. The results clearly indicated that the cause of the problem was due to the side effects arising from the process of genetic engineering itself.

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4. Food Additives — Additives are used to increase shelf life, improve appearance, enhance flavor, and lower cost. The FDA has approved over a thousand different additives. According to Dr. William Rice, a licensed Nutritional Consultant, many common additives have been linked to cancer, allergies, migraine headaches, liver and kidney damage, birth defects, and brain damage. To make things worse, many additives do not appear on food labels; food manufacturers are not required to list all ingredients on labels. The sheer abundance of food additives (over 1500) makes it difficult to avoid them, but it is possible to limit your exposure to them by reading labels. 5. Irradiation — Food irradiation is the process of exposing food to ionizing radiation, which destroys microorganisms, bacteria, viruses, or insects that might be present in the food. Irradiation damages many foods and often ruins their flavor, odor, and texture. The process also destroys vitamins and other nutrients. Scientists have observed serious health problems in lab animals fed irradiated foods — including premature death, cancer, tumors, stillbirths, mutations, organ damage, immune system failure and stunted growth. In some foods, irradiation forms chemicals known or suspected of causing cancer and birth defects. You can start contributing to your health, and that of your family and our planet, by growing even just a few vegetables or fresh herbs. It’s easier than you think, and you can even do it in containers on your patio, apartment balcony, or kitchen counter. Check out our site today for lots of great ideas and tips on how to live a more natural and organic life. Visit us at www.organic-eden.com today. H&F


Shoulder Injuries and Swimming

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ompetitive sports go hand in hand with injuries and other risks. Although competitive swimming involves fewer types of injuries as in contact sports, for example, there are some injuries associated with swimming. Shoulder injuries are the most common injury suffered either in the pool or in open water. I’ve been a competitive swimmer for around 25 years. During high school, I’d do 15,000 meter days and double workouts. I swam both freestyle and backstroked and didn’t have any shoulder problems until my freshman year in college. That’s when I started using tools like pull buoys and paddles. I was 19 years old, and at first I ignored the pain, thinking that if I pushed through it and took a rest at the end of the season, I’d be fine. But when I came back at the beginning of the next season, the pain was worse than ever. I went to my doctor, who diagnosed rotator cuff tendonitis. I did a few months of rehabilitation and got back into daily swimming after that, but I’ve had shoulder problems off and on ever since. There are many ways to injure your shoulder. Most doctors and injury experts talk about overuse, but that is a very general term and doesn’t really explain the mechanics of how the injury takes place. Here are some more specific ways you can injure your shoulder: • asymmetrical strength development • a too-sudden increase in intensity or duration of training • a sudden change in routine where you incorporate hand paddles or pull buoys • performing one stroke for an extended period • improper technique (ex - over reaching causes cross over, and therefore tension) Ways you can prevent shoulder injury 1. Breathing to one side rather than bilaterally ends up with the muscles on one side of your body more developed than the other. You might find it difficult or awkward in the

beginning to breathe bilaterally. Start adding it into just your warm-ups and cool-downs, then gradually into the rest of your routine, and you’ll soon notice the benefits. 2. If you’re just starting out, or starting back after a break from swimming, make sure you slowly increase the intensity and duration of your swims. This is the same as with weight lifting or running - injuries occur from over-training. Slowly build up to where you were (or where you want to

be). If you used to swim 5,000 meters, start back with 1,000 and add a couple hundred meters every day until you get back to (or up to) your goal distance. 3. Don’t use paddles or pull buoys. Even though they are tempting, they put stress on the shoulders and elbows while at the same time, give you a false sense of flotation. Some are designed to reduce the joint tension, but you’re still better off training without using this type of flotation device. 4. While you might think it sounds like a good idea to practice only freestyle while you train for your triathlon, it’s really not. First of all, you’ll see more benefits if you cross train with different types of strokes. More importantly, overuse injuries arise from this single-minded focus on one stroke.

Sports, Fitness & Recreation

By Kevin Koskella

5. Finally, one of the most important things you can do to prevent shoulder injury is to keep your elbows bent underwater while you pull. This keeps you from overreaching and putting your shoulder in an awkward position, causing rotator cuff injuries. After Rehab If you’re recovering from a shoulder injury, try out some fins. Both Hydro Finz and Zoomers work really well. This serves three purposes: 1. It takes pressure off your shoulders. 2. You get a great cardio workout. 3. Your legs get a great workout. The only good thing about shoulder injuries is that they force us to slow down, take a break, and to listen to our bodies. It allows us to concentrate on our technique and form. Kevin Koskella is a professional triathlon and Master’s swim coach in the San Diego area. For more information, visit www.triswimcoach.com

JUNE/July 2O11 27


HOME COOKING RECIPIES

How to Make Jerky Step-by-Step Instructions, Part 1

By Mark W Wood

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efore the invention of refrigeration and preservatives, the only way to preserve meat for long periods of time was to dry it into jerky. Drying meat into jerky is possibly the oldest way of preserving meat and jerky dates back to the earliest civilizations.

Traditionally, jerky was made from long, thin strips of meat that were salted and dried in the sun or over a small smoky fire. Although jerky can still be made this way, techniques have become more sophisticated in our day. Jerky is still an extremely popular food and millions of people still enjoy jerky as a delicious, convenient, and healthy source of protein. Jerky is perfect for hikers, campers, or just an easy, non-messy snack. Today, jerky is most commonly made from beef, but jerky can also be made from poultry, fish, and wild game such as deer (venison), elk, buffalo, bison, moose, caribou, antelope, and other game. Many varieties of seasonings can be used to make different flavors of jerky. Salt is traditionally used as the main preservative for jerky, but acids such as vinegar and citrus juice in marinades can also help to kill bacteria. Jerky can be made without salt, but its shelf life will be drastically reduced. Store-bought jerky comes in many flavors with any number of chemicals, additives, and preservatives and can be surprisingly expensive. However, you can make your own jerky at home very easily. Most people are surprised at just how easy it is to make delicious

jerky that is much cheaper and healthier than massproduced jerky available in stores. So by making your own jerky, you not only control the ingredients, you also save money. Jerky Making: Step-by-Step Instructions 1. Select a cut of meat. Choosing a lean cut will save time later. For beef jerky, cuts like sirloin, top round, eye of round, etc. are good choices. You can also use venison or virtually any other type of meat to make jerky. 2. Trim all of the noticeable fat from your cut of meat because any fat will cause the jerky to spoil much faster. 3. Slice your meat into very thin strips from 1/8â&#x20AC;? to 1/4â&#x20AC;? thick. Cutting the meat into thin slices dramatically shortens drying time. You can cut jerky with just a knife and cutting board, but there are some convenient tools you can use for slicing meat, such as a Jerky Slicing Tray, a Hand-Crank Manual Jerky Slicer, or an electric meat slicer. Tip: Slicing meat is easier if you freeze the meat for about 30 to 60 minutes before slicing. You can cut with or against the grain, but some find that strips cut against the grain are easier to chew. 4. Marinate the meat in a marinade or solution of your choice. Follow a recipe to make your own marinade or purchase any number of ready-made marinades. Marinating is optional because the additional moisture can make dehydration take longer, and the resulting jerky might be stickier. Soaking in soy sauce or teriyaki sauce is a favorite. Place in the refrigerator for 4 - 24 hours to allow the meat absorb the flavor. 5. Season the meat with the dry seasonings of your choice. You can follow a jerky recipe or choose from a wide variety of

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available dry jerky seasoning mixes. A mixture of salt, pepper, oregano, marjoram, basil and thyme is tasty. You will find that many seasonings work well and it is a personal preference. I personally enjoy jerky with a lot of pepper. You will need to experiment to find your favorites. Just sprinkle and rub the dry seasonings onto both sides of the sliced meat. 6. Dehydrate the meat. Meat is dehydrated by applying heat and continuous air flow. The control of both the temperature and the airflow is very important. If the humidity is too high and the temperature is too low, the jerky will dry too slowly and it could spoil. If the temperature is too high, the jerky will cook too fast, harden on the outside but still be too moist on the inside, and once again, it could spoil. There are two common methods for drying jerky; in a conventional oven or in a food dehydrator. Whichever method you use, be sure to leave enough room between pieces to allow air to flow around the meat. Avoid letting the meat touch if possible. Learn more next month. Mark is a specialist in sausage and jerky making with nearly a decade of professional experience. He owns MeatProcessingProducts.com, where you can find free jerky recipes (www.MeatProcessingProducts.com/jerkyrecipes.html) , as well as sausage and jerk making supplies and equipment. H&F


For the complete game schedule and promotions visit rivercats.com. Tickets available at the Raley Field Ticket Office or Ticketmaster

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Sacramento River Cats 2011 Schedule

Donâ&#x20AC;&#x2122;t let obstacles get in the way.

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OAKLAND Aâ&#x20AC;&#x2122;S 2O11 30

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Date

Opponent

Time

Wednesday, April 6 Thursday, April 7 Friday, April 8 Saturday, April 9 Sunday, April 10 Monday, April 11 Tuesday, April 12 Wednesday, April 13 Thursday, April 14 Friday, April 15 Saturday, April 16 Sunday, April 17 Tuesday, April 19 Wednesday, April 20 Thursday, April 21 Friday, April 22 Saturday, April 23 Sunday, April 24 Monday, April 25 Tuesday, April 26 Wednesday, April 27 Friday, April 29 Saturday, April 30 Sunday, May 1 Monday, May 2 Tuesday, May 3 Wednesday, May 4 Thursday, May 5 Friday, May 6 Saturday, May 7 Sunday, May 8 Monday, May 9 Tuesday, May 10 Wednesday, May 11 Friday, May 13 Saturday, May 14 Sunday, May 15 Monday, May 16 Tuesday, May 17 Wednesday, May 18 Thursday, May 19 Friday, May 20 Saturday, May 21 Sunday, May 22 Monday, May 23 Tuesday, May 24 Wednesday, May 25 Thursday, May 26 Friday, May 27 Saturday, May 28 Sunday, May 29 Monday, May 30 Tuesday, May 31 Wednesday, June 1 Friday, June 3 Saturday, June 4 Sunday, June 5 Monday, June 6 Tuesday, June 7 Wednesday, June 8 Thursday, June 9 Friday, June 10 Saturday, June 11 Sunday, June 12 Tuesday, June 14 Wednesday, June 15 Thursday, June 16 Friday, June 17 Saturday, June 18 Sunday, June 19 Tuesday, June 21 Wednesday, June 22 Thursday, June 23 Friday, June 24 Saturday, June 25 Sunday, June 26 Tuesday, June 28 Wednesday, June 29 Thursday, June 30

@Toronto @Toronto @Minnesota @Minnesota @Minnesota @Chi White Sox @Chi White Sox @Chi White Sox vs. Detroit vs. Detroit vs. Detroit vs. Detroit vs. Boston vs. Boston @Seattle @Seattle @Seattle @Seattle @LA Angels @LA Angels @LA Angels vs. Texas vs. Texas vs. Texas vs. Texas vs. Cleveland vs. Cleveland vs. Cleveland @Kansas City @Kansas City @Kansas City @Texas @Texas @Texas vs. Chi White Sox vs. Chi White Sox vs. Chi White Sox vs. LA Angels vs. LA Angels vs. Minnesota vs. Minnesota @San Francisco @San Francisco @San Francisco @LA Angels @LA Angels @LA Angels @LA Angels vs. Baltimore vs. Baltimore vs. Baltimore vs. NY Yankees vs. NY Yankees vs. NY Yankees @Boston @Boston @Boston @Baltimore @Baltimore @Baltimore @Chi White Sox @Chi White Sox @Chi White Sox @Chi White Sox vs. Kansas City vs. Kansas City vs. Kansas City vs. San Francisco vs. San Francisco vs. San Francisco @NY Mets @NY Mets @NY Mets @Philadelphia @Philadelphia @Philadelphia vs. Florida vs. Florida vs. Florida

4:07 PM CSNCA 9:37 AM 1:10 PM CSNCA 4:10 PM CSNCA 11:10 AM CSNCA 5:10 PM CSNCA 5:10 PM CSNCA 11:10 AM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 6:05 PM 1:05 PM CSNCA 7:05 PM CSNCA 12:35 PM CSNCA 7:10 PM CSNCA 7:10 PM CSNCA 6:10 PM CSNCA 1:10 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 4:05 PM CSNCA 7:05 PM CSNCA 1:05 PM CSNCA 1:05 PM CSNCA 12:35 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 12:35 PM 5:10 PM CSNCA 4:10 PM CSNCA 11:10 AM CSNCA 5:05 PM CSNCA 5:05 PM CSNCA 11:05 AM CSNCA 7:05 PM CSNCA 1:05 PM CSNCA 1:05 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 12:35 PM CSNCA 7:15 PM CSNCA 4:10 PM FOX 1:05 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 12:35 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 1:05 PM CSNCA 1:05 PM CSNCA 7:05 PM CSNCA 12:35 PM CSNCA 4:10 PM CSNCA 4:10 PM CSNCA 10:35 AM CSNCA 4:05 PM CSNCA 4:05 PM CSNCA 4:05 PM CSNCA 5:10 PM CSNCA 5:10 PM CSNCA 4:10 PM CSNCA 11:10 AM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 12:35 PM 7:05 PM CSNCA 7:05 PM CSNCA 1:05 PM CSNCA 4:10 PM CSNCA 4:10 PM CSNCA 10:10 AM CSNCA 4:05 PM CSNCA 4:05 PM CSNCA 10:35 AM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 12:35 PM

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FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf

Date

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Friday, July 1 Saturday, July 2 Sunday, July 3 Monday, July 4 Tuesday, July 5 Wednesday, July 6 Friday, July 8 Saturday, July 9 Sunday, July 10 Friday, July 15 Saturday, July 16 Saturday, July 16 Sunday, July 17 Tuesday, July 19 Wednesday, July 20 Friday, July 22 Saturday, July 23 Sunday, July 24 Monday, July 25 Tuesday, July 26 Wednesday, July 27 Thursday, July 28 Friday, July 29 Saturday, July 30 Sunday, July 31 Monday, August 1 Tuesday, August 2 Wednesday, August 3 Friday, August 5 Saturday, August 6 Sunday, August 7 Tuesday, August 9 Wednesday, August 10 Thursday, August 11 Friday, August 12 Saturday, August 13 Sunday, August 14 Monday, August 15 Tuesday, August 16 Wednesday, August 17 Thursday, August 18 Friday, August 19 Saturday, August 20 Sunday, August 21 Tuesday, August 23 Wednesday, August 24 Thursday, August 25 Friday, August 26 Saturday, August 27 Sunday, August 28 Monday, August 29 Tuesday, August 30 Wednesday, August 31 Thursday, September 1 Friday, September 2 Saturday, September 3 Sunday, September 4 Monday, September 5 Tuesday, September 6 Wednesday, September 7 Friday, September 9 Saturday, September 10 Sunday, September 11 Monday, September 12 Tuesday, September 13 Wednesday, September 14 Thursday, September 15 Friday, September 16 Saturday, September 17 Sunday, September 18 Tuesday, September 20 Wednesday, September 21 Thursday, September 22 Friday, September 23 Saturday, September 24 Sunday, September 25 Monday, September 26 Tuesday, September 27 Wednesday, September 28

vs. Arizona vs. Arizona vs. Arizona vs. Seattle vs. Seattle vs. Seattle @Texas @Texas @Texas vs. LA Angels vs. LA Angels vs. LA Angels vs. LA Angels @Detroit @Detroit @NY Yankees @NY Yankees @NY Yankees vs. Tampa Bay vs. Tampa Bay vs. Tampa Bay vs. Tampa Bay vs. Minnesota vs. Minnesota vs. Minnesota @Seattle @Seattle @Seattle @Tampa Bay @Tampa Bay @Tampa Bay @Toronto @Toronto @Toronto vs. Texas vs. Texas vs. Texas vs. Baltimore vs. Baltimore vs. Baltimore vs. Toronto vs. Toronto vs. Toronto vs. Toronto @NY Yankees @NY Yankees @NY Yankees @Boston @Boston @Boston @Cleveland @Cleveland @Cleveland @Cleveland vs. Seattle vs. Seattle vs. Seattle vs. Kansas City vs. Kansas City vs. Kansas City @Texas @Texas @Texas vs. LA Angels vs. LA Angels vs. LA Angels vs. Detroit vs. Detroit vs. Detroit vs. Detroit vs. Texas vs. Texas vs. Texas @LA Angels @LA Angels @LA Angels @Seattle @Seattle @Seattle

7:05 PM CSNCA 6:05 PM CSNCA 1:05 PM CSNCA 1:05 PM CSNCA 7:05 PM CSNCA 12:35 PM 5:05 PM CSNCA 5:05 PM CSNCA 12:05 PM CSNCA 7:05 PM CSNCA TBD CSNCA 1:05 PM FOX 1:05 PM CSNCA 4:05 PM CSNCA 4:05 PM CSNCA 4:05 PM CSNCA 10:05 AM CSNCA 10:05 AM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 12:35 PM 7:05 PM CSNCA 6:05 PM CSNCA 1:05 PM CSNCA 7:10 PM CSNCA 7:10 PM CSNCA 12:40 PM 4:10 PM CSNCA 4:10 PM CSNCA 10:40 AM CSNCA 4:07 PM CSNCA 4:07 PM CSNCA 9:37 AM 7:05 PM CSNCA 1:10 PM FOX 1:05 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 12:35 PM 7:05 PM CSNCA 7:05 PM CSNCA 6:05 PM CSNCA 1:05 PM CSNCA 4:05 PM CSNCA 4:05 PM CSNCA 10:05 AM CSNCA 4:10 PM CSNCA 10:10 AM CSNCA 10:35 AM CSNCA 4:05 PM CSNCA 4:05 PM CSNCA 4:05 PM CSNCA 9:05 AM 7:05 PM CSNCA 1:05 PM 1:05 PM CSNCA 1:05 PM CSNCA 7:05 PM CSNCA 12:35 PM 5:05 PM CSNCA 5:05 PM CSNCA 12:05 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 12:35 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 1:05 PM 1:05 PM CSNCA 7:05 PM CSNCA 7:05 PM CSNCA 12:35 PM CSNCA 7:05 PM CSNCA 6:05 PM CSNCA 12:35 PM CSNCA 7:10 PM CSNCA 7:10 PM CSNCA 7:10 PM CSNCA

FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf FM 95.7 The Wolf


Opponent Time TV

Radio

Tuesday, April 5 Wednesday, April 6 Friday, April 8 Saturday, April 9 Sunday, April 10 Monday, April 11 Tuesday, April 12 Wednesday, April 13 Friday, April 15 Saturday, April 16 Sunday, April 17 Monday, April 18 Tuesday, April 19 Wednesday, April 20 Friday, April 22 Saturday, April 23 Sunday, April 24 Tuesday, April 26 Wednesday, April 27 Thursday, April 28 Friday, April 29 Saturday, April 30 Sunday, May 1 Monday, May 2 Tuesday, May 3 Wednesday, May 4 Thursday, May 5 Friday, May 6 Saturday, May 7 Sunday, May 8 Tuesday, May 10 Wednesday, May 11 Thursday, May 12 Friday, May 13 Saturday, May 14 Sunday, May 15 Monday, May 16 Tuesday, May 17 Wednesday, May 18 Thursday, May 19 Friday, May 20 Saturday, May 21 Sunday, May 22 Tuesday, May 24 Wednesday, May 25 Thursday, May 26 Friday, May 27 Saturday, May 28 Sunday, May 29 Monday, May 30 Tuesday, May 31 Wednesday, June 1 Thursday, June 2 Friday, June 3 Saturday, June 4 Sunday, June 5 Monday, June 6 Tuesday, June 7 Wednesday, June 8 Thursday, June 9 Friday, June 10 Saturday, June 11 Sunday, June 12 Tuesday, June 14 Wednesday, June 15 Thursday, June 16 Friday, June 17 Saturday, June 18 Sunday, June 19 Tuesday, June 21 Wednesday, June 22 Thursday, June 23 Friday, June 24 Saturday, June 25 Sunday, June 26 Tuesday, June 28 Wednesday, June 29 Thursday, June 30 Friday, July 1 Saturday, July 2 Sunday, July 3 Monday, July 4 Tuesday, July 5 Wednesday, July 6 Thursday, July 7 Friday, July 8 Saturday, July 9 Sunday, July 10

@San Diego @San Diego vs. St. Louis vs. St. Louis vs. St. Louis vs. LA Dodgers vs. LA Dodgers vs. LA Dodgers @Arizona @Arizona @Arizona @Colorado @Colorado @Colorado vs. Atlanta vs. Atlanta vs. Atlanta @Pittsburgh @Pittsburgh @Pittsburgh @Washington @Washington @Washington @Washington @NY Mets @NY Mets @NY Mets vs. Colorado vs. Colorado vs. Colorado vs. Arizona vs. Arizona vs. Arizona @Chi Cubs @Chi Cubs @Chi Cubs @Colorado @Colorado @LA Dodgers @LA Dodgers vs. Oakland vs. Oakland vs. Oakland vs. Florida vs. Florida vs. Florida @Milwaukee @Milwaukee @Milwaukee @St. Louis @St. Louis @St. Louis @St. Louis vs. Colorado vs. Colorado vs. Colorado vs. Washington vs. Washington vs. Washington vs. Cincinnati vs. Cincinnati vs. Cincinnati vs. Cincinnati @Arizona @Arizona @Arizona @Oakland @Oakland @Oakland vs. Minnesota vs. Minnesota vs. Minnesota vs. Cleveland vs. Cleveland vs. Cleveland @Chi Cubs @Chi Cubs @Chi Cubs @Detroit @Detroit @Detroit vs. San Diego vs. San Diego vs. San Diego vs. San Diego vs. NY Mets vs. NY Mets vs. NY Mets

KNBR 680 KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.)

3:35 PM CSN-BA HD 3:35 PM CSN-BA HD 1:35 PM CSN-BA HD 7:05 PM CSN-BA HD 1:05 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD, MLBN 7:15 PM NBC Bay Area 6:40 PM CSN-BA HD 5:10 PM CSN-BA HD 1:10 PM CSN-BA HD 5:40 PM CSN-BA HD 5:40 PM CSN-BA HD 12:10 PM CSN-BA HD 7:15 PM NBC Bay Area 1:10 PM FOX 1:05 PM CSN-BA HD 4:05 PM CSN-BA HD 4:05 PM CSN-BA HD 9:35 AM CSN-BA HD 4:05 PM CSN-BA HD 1:05 PM CSN-BA HD 10:35 AM CSN-BA HD 4:05 PM CSN-BA HD 4:10 PM CSN-BA HD 4:10 PM CSN-BA HD 10:10 AM CSN-BA HD 7:15 PM CSN-BA HD 6:05 PM NBC Bay Area 1:05 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 12:45 PM CSN-BA HD 11:20 AM CSN-BA HD 4:10 PM FOX 11:20 AM CSN-BA HD 5:40 PM CSN-BA HD 12:10 PM CSN-BA HD 7:10 PM CSN-BA HD 7:10 PM CSN-BA HD 7:15 PM NBC Bay Area 4:10 PM FOX 1:05 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM NBC Bay Area 12:45 PM CSN-BA HD 5:10 PM CSN-BA HD 1:10 PM CSN-BA HD 11:10 AM CSN-BA HD 1:15 PM CSN-BA HD 5:15 PM CSN-BA HD 5:15 PM CSN-BA HD 5:15 PM CSN-BA HD 7:15 PM CSN-BA HD 1:05 PM 1:05 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 12:45 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM NBC Bay Area 1:10 PM FOX 1:05 PM CSN-BA HD 6:40 PM CSN-BA HD 6:40 PM CSN-BA HD 6:40 PM CSN-BA HD 7:05 PM CSN-BA HD 7:05 PM NBC Bay Area 1:05 PM CSN-BA HD 7:15 PM NBC Bay Area 7:15 PM CSN-BA HD 12:45 PM CSN-BA HD 7:15 PM CSN-BA HD 6:05 PM CSN-BA HD 1:05 PM CSN-BA HD 5:05 PM CSN-BA HD 5:05 PM CSN-BA HD 11:20 AM CSN-BA HD 4:05 PM CSN-BA HD 4:05 PM CSN-BA HD 10:05 AM CSN-BA HD 2:05 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM NBC Bay Area 1:10 PM FOX 5:05 PM

2010 World Series Champions! Date

Opponent Time TV

Radio

Thursday, July 14 Friday, July 15 Saturday, July 16 Sunday, July 17 Monday, July 18 Tuesday, July 19 Wednesday, July 20 Friday, July 22 Saturday, July 23 Sunday, July 24 Tuesday, July 26 Wednesday, July 27 Thursday, July 28 Friday, July 29 Saturday, July 30 Sunday, July 31 Monday, August 1 Tuesday, August 2 Wednesday, August 3 Thursday, August 4 Friday, August 5 Saturday, August 6 Sunday, August 7 Monday, August 8 Tuesday, August 9 Wednesday, August 10 Friday, August 12 Saturday, August 13 Sunday, August 14 Monday, August 15 Tuesday, August 16 Wednesday, August 17 Thursday, August 18 Friday, August 19 Saturday, August 20 Sunday, August 21 Tuesday, August 23 Wednesday, August 24 Thursday, August 25 Friday, August 26 Saturday, August 27 Sunday, August 28 Monday, August 29 Tuesday, August 30 Wednesday, August 31 Friday, September 2 Saturday, September 3 Sunday, September 4 Monday, September 5 Tuesday, September 6 Wednesday, September 7 Friday, September 9 Saturday, September 10 Sunday, September 11 Monday, September 12 Tuesday, September 13 Wednesday, September 14 Thursday, September 15 Friday, September 16 Saturday, September 17 Sunday, September 18 Tuesday, September 20 Wednesday, September 21 Thursday, September 22 Friday, September 23 Saturday, September 24 Sunday, September 25 Monday, September 26 Tuesday, September 27 Wednesday, September 28

@San Diego @San Diego @San Diego @San Diego vs. LA Dodgers vs. LA Dodgers vs. LA Dodgers vs. Milwaukee vs. Milwaukee vs. Milwaukee @Philadelphia @Philadelphia @Philadelphia @Cincinnati @Cincinnati @Cincinnati vs. Arizona vs. Arizona vs. Arizona vs. Philadelphia vs. Philadelphia vs. Philadelphia vs. Philadelphia vs. Pittsburgh vs. Pittsburgh vs. Pittsburgh @Florida @Florida @Florida @Atlanta @Atlanta @Atlanta @Atlanta @Houston @Houston @Houston vs. San Diego vs. San Diego vs. Houston vs. Houston vs. Houston vs. Houston vs. Chi Cubs vs. Chi Cubs vs. Chi Cubs vs. Arizona vs. Arizona vs. Arizona @San Diego @San Diego @San Diego vs. LA Dodgers vs. LA Dodgers vs. LA Dodgers vs. San Diego vs. San Diego vs. San Diego @Colorado @Colorado @Colorado @Colorado @LA Dodgers @LA Dodgers @LA Dodgers @Arizona @Arizona @Arizona vs. Colorado vs. Colorado vs. Colorado

KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680 KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680 KNBR 680, KATD 990 (Sp.), KIQI (Sp.) KNBR 680, KIQI (Sp.), KATD 990 (Sp.) KNBR 680

7:05 PM CSN-BA HD 7:05 PM NBC Bay Area 5:35 PM CSN-BA HD 1:05 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM NBC Bay Area 12:45 PM CSN-BA HD 7:15 PM CSN-BA HD 6:05 PM CSN-BA HD 1:05 PM CSN-BA HD 4:05 PM CSN-BA HD 4:05 PM CSN-BA HD 4:05 PM CSN-BA HD 4:10 PM CSN-BA HD 4:10 PM CSN-BA HDFOX 10:10 AM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 12:45 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM NBC Bay Area 1:10 PM FOX 1:05 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 12:45 PM CSN-BA HD 4:10 PM CSN-BA HD 4:10 PM CSN-BA HD 10:10 AM CSN-BA HD 4:00 PM CSN-BA HD 4:10 PM CSN-BA HD 4:10 PM CSN-BA HD 4:10 PM CSN-BA HD 5:05 PM CSN-BA HD 4:05 PM CSN-BA HD 11:05 AM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM NBC Bay Area 7:15 PM CSN-BA HD 6:05 PM CSN-BA HD 1:05 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 12:45 PM CSN-BA HD 7:15 PM CSN-BA HD 6:05 PM CSN-BA HD 1:05 PM CSN-BA HD 1:05 PM CSN-BA HD 7:05 PM CSN-BA HD 3:35 PM CSN-BA HD 7:15 PM NBC Bay Area 1:10 PM FOX 1:05 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 12:45 PM CSN-BA HD 5:40 PM CSN-BA HD 5:10 PM NBC Bay Area 5:10 PM CSN-BA HD 12:10 PM CSN-BA HD 7:10 PM CSN-BA HD 7:10 PM CSN-BA HD 7:10 PM CSN-BA HD 6:40 PM CSN-BA HD 5:10 PM CSN-BA HD 1:10 PM CSN-BA HD 7:15 PM CSN-BA HD 7:15 PM CSN-BA HD 12:45 PM CSN-BA HD

San Francisco Giants 2011

Date

JUNE/July 2O11 31


Home Brewing Recipes

By Gary M Stevens

T

here are a myriad of known health benefits associated with drinking green tea. Health-conscious people are always looking for new ways to incorporate it into their diets. Many companies are cashing in on this long-standing health trend by marketing mass-produced sugar laden drinks as “healthy” simply because they have a small amount of green tea included in their long ingredient lists. Most people do realize they can’t achieve optimal health through consumption of the overly processed pre-prepared foods and drinks offered at grocery stores. Foods made at home, from scratch will always nutritionally surpass its mass-produced counterparts. Still, there are certain types of foods and drinks that even most die-hard home cooks won’t attempt to make. Sodas fall into this category. Sure, there are those who will make a healthy version of soda by mixing tea with sparkling water, club soda or seltzer. But the problem with that is you dilute the carbonation with the green tea (making it somewhat flat tasting) and you dilute the green tea with the soda water. The result is okay but not outstanding in terms of nutrition or flavor. Is there a better option out there? There certainly is! Home brewed sodas were commonplace throughout history because they are delicious and easy to make. Modern consumers have been mistakenly led to believe soda can only be produced in a lab. Once you have a basic understanding of how to ferment sugars through the use of yeast, you can easily combine

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a few simple ingredients and have your own home-brewed soda. The process is relatively straightforward. When yeast and sugar are combined in a moist, dark environment the yeast will consume the sugar and produce carbon-based gasses. If this process occurs in a tightly sealed bottle the resulting gas will carbonate the liquid, providing the sparkly bubbles you want in a soda. There are two things I must warn you about before proceeding. First, this process also produces a small amount of ethanol. This means the finished product will be slightly alcoholic. Second, anytime you produce natural pressure within a closed container there are inherent risks involved. I will admit to suffering a few burst bottles while I was honing my skills as a soda brewer. You can avoid injury if you are cautious. You need a very specific balance of acid, sugar and yeast to ensure proper results when fermenting. My basic recipe includes green tea, honey, lemon, water and yeast. I also use various spices and flavorings, but when experimenting you must remember to keep the acid/sugar ratio the same. You will find the detailed recipe at www. drinkgreenteaforhealth.com/ green-tea-recipes-2/. Heather Krasovec own and maintains www.drinkgreenteaforhealth.com, an informative site about green tea which also features a compilation of recipes Heather developed to incorporate more green tea into her diet. H&F WWW.HEALTHFITNESS.US

CATCh ACTION

the

Home-Brewed Green Tea Soda

Capitals Stadium

Experience the energy, excitement and action of Sacramento Capitals World TeamTennis (WTT)! Watch top-ranked and world renowned tennis players right here at home. You’ve never seen tennis like this!

Sunrise Mall

Visit www.Saccaps.com for Tickets

• Fast-paced matches • Cheering fans, upbeat music • Village – beer, wine & food • Fun for all ages • Adult Tickets starting $20 • Tickets for kids start at $10

2011 Schedule DATE

OPPONENT

THEME

July 8th

New York Sportimes

Caps Come Home featuring Martina Hingis

July 9th

Washington Kastles

Drop Shot Diva Day featuring Serena Williams

July 10th

Newport Beach Breakers

Play Tennis Sacramento

July 12th

Kansas City Explorers

Family Night featuring the Bryan Brothers

July 15th

Newport Beach Breakers

Catch the Wave featuring Mardy Fish

July 20th

Boston Lobsters

Caps Go Green

July 21st

Springfield Lasers

Fan Appreciation Night

Sacramento Capitals Ticket Office, 6023 Sunrise Mall, Citrus Heights. (916) 488-5000


Your Guide on Chili Flavoring to Heat Up Sauce Recipes By Francesca Rilotelli

The following guide discusses how chili strength is measured, known as The Scoville Scale. This scale gives you a clear indication of how much or how little a particular type of chili is needed when cooking so you can be sure to add the right amount to suit your individual taste. Introducing The Scoville Scale This scale rates the spicy heat strength of various chili peppers. It was created by American pharmacist, Wilbur Scoville.

specimen vary depending on its cultivation conditions, variations within the species, seed lineage, climate, soil and the uncertainty of the laboratory methods used to assess the capsaicinoid content. It’s also interesting to note that the Scoville scale can also be used to measure the pungency of substances that are even hotter than pure capsaicin. One such substance is resiniferatoxin, an alkaloid present in the sap of some species of Euphorbia plants. This heat devil has a Scoville scale rating of 16 billion, so you’ll definitely not want to add that to a delicious sauce! The Modern Measurement Method: High-Performance Liquid Chromatography The modern method for quantitative analysis

The Scoville Organoleptic Test lists the number of Scoville heat units (SHU) found in each type of chili, based on the amount of capsaicin they contain. Capsaicin is a chemical compound that stimulates chemoreceptor nerve endings in the skin, especially the mucous membranes.

The weak link in the Scoville Organoleptic Test, however, is that it relies on human subjectivity - tasters are only able to taste one sample per session and this gives imprecise results. It must be remembered that numerical ratings on the Scoville scale for any chili

There has been controversy over this method however, as some spice experts say that this conversion is only approximate, and that the results from high-performance liquid chromatography are around 20-40% lower than the actual Scoville method would have rated them as. The Hottest Chili In The World The chiles with the highest rating on the Scoville scale measure at over one million Scoville units. Examples include specimens of Naga Jolokia or Bhut Jolokia. The Naga Viper, produced in the UK by crossing the three hottest peppers known to man, currently holds the unofficial title of Hottest Pepper In The World. Researchers who tested the Naga Viper found that it measures a whopping 1.36 million on the Scoville scale. The current official world record for the hottest chili according to the Guinness Book of Records, is a variant of the above known as the Naga Viper Chili grown by accident in Cark. It has an eye-watering rating of 1.38 million on the Scoville Scale.

Using the Scoville method, an alcoholic extract of the capsaicin oil from a measured amount of dried pepper is added incrementally to a solution of sugar in water until the “heat” is detectable by a panel of tasters (usually five to give a solid consensus). The degree of dilution then produces a figure that can be rated within the Scoville scale. Thus, a sweet pepper or a bell pepper that contains no capsaicin at all, has a Scoville rating of zero. The hottest chilies in the world, such as habaneros and nagas, have a rating of 200,000 or more, meaning that their extract must be diluted over 200,000 times before the capsaicin presence is undetectable.

ASTA pungency units can be multiplied by 15 to translate into a Scoville unit.

Home cooking Recipes

T

here is a wealth of amazing sauce recipes to choose from around the world. If you happen to love food with a nice bite to it, however, what you’ll need is to add the right amount of chili to give the flavor of the dish some added kick.

of heat strength is to use high-performance liquid chromatography. This makes it possible to directly identify and measures the concentration of heat-producing chemicals or capsaicinoid content. The results are not defined in Scoville units, but in American Spice Trade Association (ASTA) pungency units. This method yields results, not in Scoville units, but in American Spice Trade Association (ASTA) pungency units. A measurement of one part capsaicin per million corresponds to about 15 Scoville units, thus each

List of Scoville Chili Ratings There are various internet sites which list the numerical Scoville rating of every type of chili pepper known to man. As a brief summary, the following are listed from most fiery to least pungent when it comes to adding them to sauces: • Infinity Chili and Naga Viper Pepper • Red Savina Habanero • Habanero Chili, Scotch Bonnet Pepper, Piri Piri, Rocoto, Jamaican Hot Pepper • Bird’s Eye Chili, Pequin Pepper • Cayenne Pepper, Tabasco Pepper, Cumari Pepper • Aleppo Pepper, Serrano Pepper • Jalapeno Pepper, Paprika, Tabasco Sauce • Peppadew, Anaheim Pepper • Pimento, Banana Pepper With the above information, you can now feel confident about the correct chili type and amount to give your Sauce Recipes just the right zing. Francesca Rilotelli is a chef and expert on Sauce Recipes at www.knorr.co.uk/Recipes/Sauce-Recipes.aspx. H&F

JUNE/July 2O11 33


PETS

Finding Pet Friendly Colleges and Universities By Darlene Berkel

H

MIT and UCLA. They also require that the animal’s inoculations are all up to date, and that the animal are registered with the campus housing office. Every resident on the floor has to approve a cat before it can stay there to avoid issues with allergies, for example.

ere is good news for all college and university bound pet-loving students: pet friendly colleges and universities are on the increase. Presently, there are still many student accommodations that do not allow pets, but don’t despair. If you simply cannot bear the thought of leaving your beloved pet at home for months on end while you attending a university, then you should be able to find a pet friendly university or college. They are out there. Just about every college has the policy of disapproving of students keeping pets This is because of a number of reasons. Pets are usually considered smelly, noisy, and capable of biting, or scratching. Another major concern is that some students may be allergic to them. Also, there is the possibility that once the novelty of having the pet has worn off, and the students get busy with their academic (and social) activities, they may neglect or abandon their pets. This would not be beneficial for other students, and certainly neither would it be beneficial for the pet. There is a very positive development occurring. Many authorities are starting to realize that having pets can be very beneficial. For one thing, they are a great stress reliever. It also appears that pet owners tend to be happier and more relaxed than non-pet owners. Having pets around can be very beneficial for university students, helping them cope with

the stress of exams. Pets can also help lessen the initial feeling of homesickness at the start of term.

The Biggest Pet Friendly Colleges and Universities The closest to being considered a pet friendly college and university, as far as most are concerned, is to allow fish or small reptiles. That seems “safe” enough, doesn’t it? Naturally, guide dogs and other service animals are always allowed. However, in recent Independent researcher seeks dog years, many more owners to participate in dog tartar study colleges and univerthat quantifies how long it takes for special sities are permitting natural substance used at home to remove certain animals on tartar from teeth. a trial basis. This is good news for colCall 916-649-8323 for details lege bound students who would prefer to Best time to reach: 9-10 p.m. head off to college with their pets. OR send email with contact info to

Dog Got Tartar?

DrDonna@fastermac.net

Limited number of participants accepted. Enrollment ends June 30th. 34

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WWW.HEALTHFITNESS.US

Two major and well-known universities allow cats that have been spayed or neutered, namely

Eckerd College on Florida’s Gulf coast has special ‘pet dorms’ where cats and dogs are allowed, although they have to weigh less than 40 pounds, and again, all vaccinations have to be up to date. Stephens College, a women’s college in Columbia, Missouri, will allow cats, dogs and rabbits in one of its halls, but only on the first floor, so pet friendly ‘places’ are limited. They made the Huffington Post’s list of Top 10 Pet Friendly Colleges and you’ll even find a cute little doggy picture on their home page. But the best part of this college’s policy is that they have a doggy day care to make studying and working a little easier. Vassar College, located in New York, has had a pet friendly policy since 1971, although they operate a voting system and require that at least 75% of the residents in a dorm vote in favor of allowing pets before the dorm becomes a ‘pet dorm’. CALTEC, located in Pasadena CA, will allow cats in their dorms, as will the State University of New York. The University of Pennsylvania will allow hamsters, birds, and rabbits. As you can see, many prestigious colleges and universities will allow pets. An increasing number of colleges is considering the possibility each year, so when you apply be sure to ask about whether pets are allowed at the university. You may be delighted to discover that you can take your pet with you when the term starts. Pets love to travel.Visit www.every1loves2travel.com, for great tips and resources about pet friendly travel and pet friendly lodging. H&F


BadSAMe dog, Bad dog, for Pets

WHATCHA GONNA DO? PART 1

S

AMe for pets is an extremely powerful supn a recent episode ofis“America’s plement that especially Funniest Home Videos,” (AFV) oneeffective of the top three submissions for the $10,000 prize was a in treating both cats video ofdogs the livers aftermath of destruction a family’s pet dog had done and with several heir home. This dog destroyed an end table, ripped the frame different typeshad of liver diseases, such as cholangio-hepatitis, doorway, demolished a patio door screen and frame, shredded fatty liver syndrome, granuloeting, broken glassware, and had literally “eaten” a three foot by matous hepatitis, and several foot hole in the wall - destroying sheetrock, insulation, and framing other liver dysfunctions.

O

By Danny Presswood Copyright Danny Presswood, 2006will AllbeRights Reserved. lower amounts of gluta-

3

PETS

By Dr. Donna, Editor

thione produced which is your Alpha dogs occupy high traffic areas, like hallways and entryways. pet’s natural antioxidant. Once Don’t step over or go around the this dog,happens, nudge the and tellstarts her to yourdog pet’s body move out of your way, and make surewhat she can doesbeso. This lets her know a very destructive cycle who owns the space and who is in charge.of liver damage. Don’t allow your dog to DEMAND your attention. Dogs usually Your liver has anhand amazing do this by climbing on your lap, or by pet’s nudging your or arm. to both regenerate and attention. Make the dog sit, lie down, etc., and ability then give lavish praise and replace components as they and Remember, you control when you give yourcellular dog attention, affection, e process. He was a one dog demolition crew! I was horrified and become damaged. It also filters and praise. lled as IItwatched the video and listened to the mixture of giggles stores blood, detoxifies, excretes is such a powerful and promExercise control over your dog’s possessions. Take awayfood, all her toys, gasps from the viewing audience. It was as if the poor, unsuspecting toxins, and metabolizes proising supplement in healing then give her a command, and when she obeys, give her the toy ly shrugged their shoulders and said “Bad Dog, Bad Dog, Whatcha viding your pet with much neededas a the damages of cell memtreat. After she plays with it for awhile, take itand away again.SAMe also na Do?”branes, that it is also being vitamins minerals. When you come home, make your dogprevent greet you first. Ignore helps blood clotting andhim testedquestion, on severalhowever, is “My dog, my dog, WHY The moreclinically appropriate aids the digestive otheryou pet do?” diseases until he does. He must be submissive to you, not process. the other way ou do what Theincluding; answer to that question is not a simple one. Cushings disease, re booksDiabetes, have been written concerning “bad dog behavior.” And the around. Pancreatitis, Anemia, as be found Establish dog eating times. In theAdditional pack, thearticles Alphacan dog alwaysateats first, h is that every dog is different,well and therefore, there is no “pat answer” as some heart conditions. The my website about Liquid Vitamins and then the other dogs eat. Make& Minerals sure thefor family eats first, followed very situation. However, a basic understanding of “Who dogs are, final results are still not in, but Humans & Pets at How they behave” lead us to if the results will are anything likesome appropriate suggestions on www.liquid-vitamins-mineralsto handle difficult and domineering they are with the liver, it could dogs. If you suffer from “Bad humans-pets.com. H&F Syndrome, this article will help be a”major breakthrough in you understand who your dog is pets inand theteach future.you how to “reprogram” and your ha Dogtreating Mentality), behaving dog. Soon you’ll be saying “Good Dog, Good Dog, Oh SAMeYou is also known andDog, is a naturally occurI love you!” can find as theS-Adenosylmethionine follow-up article “Bad Bad Dog” ring compound that is found in most every tissue and fluid that is 2, in the Feature Articles section at K-9 Outfitters, A Division of in your pet’s body. It helps with functioning of the immune system and mascus Road Enterprises. cell membranes, as well as assisting in the production and breakdown ut before we proceed, if you suffer from “bad dog syndrome” with of brain chemicals. family pet, make sure there isn’t an underlying medical condition. your dog to the vet, explain and ensure he/she is a SAMe works very closelyyour withproblem, Vitamin B12 and Vitamin B6 and thy, anddeficiency doesn’t suffer from dental, intestinal, digestion, of either vitamin in your pet may reduce theparasitic, levels of SAMe in their body. is produced your dog pet’s is body from the acid ther problems. OnceItyou find thatinyour healthy, theamino following methionine. This amino acid is incorporated into proteins, and is the rmation should prove helpful. key ingredient in what is referred to as the trans-sulfuration pathway. Dogs are, by nature, pack animals. Pack animal behavior is instinctive m before Functions dogs were domesticated and lived in the wild. Every pack of SAMe a hierarchy, and the packinhas duties, responsibilities, There areevery three animal chemicalinprocesses your pet’s liver that converts expectations. Since your dog doesn’t live in the wild, he/she assumes SAMe. your family, and other household pets make up the “pack.” Many s, “bad dog behavior” is a result of confusion over “Alpha Dog into The first is the trans-sulfuration pathway where it is converted glutathione, a very powerful in your petsyou system. us” or “Alpha Dog Mentality.” Youantioxidant must establish that are SAMe protects the liver cells from the damage of waste in the blood stream and Alpha” dog in the pack. You must also establish that other family thus helps to detoxify the cells. mbers, to include the children, all rank higher in the pack than dog does.this There are many ways to effectively put your dog in his process, SAMe also protects red blood cells as well as producing er packIn ranking. Herecompounds are a few suggestions, rules, for handling other chemical that help withorthe removal of bile acids. ineeringThis dogs, and process establishing pack rankings: second is a stabilization for these cell membranes. The When you enter house, make of sure your dog enters last,which evenhave if you third stepthe is the conversion SAMe into antioxidants antimust putinflammatory her on a leash. Thisasshows herproperties. where she ranks in the family as well analgesic k.” All three these rely on this natural for major Alpha dogs wantofthe runfunctions of the entire house. Makesubstance sure certain areas liver functions, cellular replications, and protein synthesis. If the liver f the home are out of bounds for the dog. That may include certain becomes damaged, or if there is a deficiency of Vitamin B12 or B6, there ooms, the laundry room, bathrooms, or the den. This helps the dog w you are master of the house, not him. JUNE/July 2O11 35

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HEALTH

First Baby: Finding the Right Support By Dr. Donna, Editor

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hen Emily and Kyle Edwards discovered they were going to be first-time parents, they were pretty excited about having a child that they could love and care for deeply, and what their child would one day become. Shortly after, they realized it was time to set some groundwork and start making decisions. “We spoke to friends and family who had opinions backed by years of experience in raising a family,” said Kyle. “But the problem was that most of them didn’t have their baby naturally. And that’s one of the most important things for Emily and me.” So they began their search. “We thought it was important to have a midwife and really didn’t want a hospital birth unless absolutely necessary,” said Emily. “But we didn’t know what to do next.” “I feel slightly scared because of the lack of knowledge I have about the birthing process,” Kyle said. Always Start with Education That’s when Health & Fitness Magazine contacted Janet Carroll of My Three Doulas (www.MyThreeDoulas.com), based out of Sacramento. She has been a birth doula for 22 years and also a registered nurse since 2007. She teaches women and their partners The Bradley Method® of preparing for an unmedicated birth, one of the most highly rated methods of educating couples on birthing. “The Bradley Method® of giving birth is a way for parents to become an advocate of their child’s health and do it as non-medically as possible,” Janet said. “As a birth doula, though, I support women in whatever choices they make. For example, if they want to get an epidural for pain, that’s fine, but know the risks of it, especially that it can raise body temperature while dropping blood pressure, which can adversely affect the baby.” It’s important for couples to understand what exactly could happen during the birthing process and know the benefits— and the risks of their choices. If they wait

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until a crisis occurs, it’s too easy to simply take the word of hospital personnel instead of insisting on other options. The Bradley Method® offers a complete series of 12 two-hour classes on multiple aspects of birthing, including the simulation of the birth process itself. Moms along with their husbands and even friends/family attend these classes together, which allows them both access to the great depth of knowledge provided.

Emily & Kyle’s Baby’s Birth Emily, 21, and Kyle, 24 Sonogram results: It’s a boy! Expected delivery date: 7/7/11 Emily & Kyle’s Birth Choices Now 1. To have a birth as natural as possible 2. To be able to weigh options—have a midwife (preferred) or regular doctor? 3. To give birth at home since it is probably the only way to do it naturally 4. To have someone present at the birth who is knowledgeable.

No matter what happens during the birth process, the husband will still be able to make an informed decision, make suggestions of comfort measures or know how to speed up labor naturally. For example, if the mom asks for medication because she could be close to the pushing stage of labor, he can remind her that she is close to giving birth. Packed with Useful Information Unobtainable Elsewhere

Couples who enroll in the training are initially given a Bradley Method® student

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workbook and the book, The Thinking Woman’s Guide to a Better Birth, by Henci Goer, for use during the course. It’s imperative to study the material; a baby’s life could be at stake during the entire pregnancy, not just during birthing. Topics covered include what to eat while pregnant, sonograms, birthing types, the role of different medical/ non-medical personnel in birthing, labor-inducing drugs, how to make labor easier with comfort measures, options for issues that arise during birth, why the placenta should be saved and how to do that, breast feeding, and many more.

“As couples go through the course, they see their knowledge has grown so tremendously. They feel ready to handle whatever happens during the birthing. Preparation is always the key to success in any endeavor,” Janet said. As Kyle and Emily approach the birth of their first born, we’ll be tracking their progress and reporting back what happens. For more information on The Bradley Method® Janet offers to clients here in the Sacramento, Roseville and Davis area, please contact her at (916) 284-5563 or visit her website at www.my3doulas.com. H&F


Choosing the Right Bicycle for You

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tandem, or the uniqueness of a recumbent. Examples of these and all of those mentioned above can be found at your local bike shop.

hinking about buying a bike? With nearly endless options, it is easy to succumb to a mental paralysis, give up and ride the first hunk of metal that appeals to you. Hopefully the following tips will smooth the bicycle buying road. First determine the right kind of bike for your desired riding style. It will help to identify the basic four styles of bikes you will most readily encounter.

So now that youâ&#x20AC;&#x2122;ve narrowed down your choices, what should you do? Test ride, test ride, test ride. It is, in my opinion, that only through riding these different styles of bicycles, knowing your size and budget that a thoughtful final decision can be made. That comfortable hybrid you saw online may prove to be just too slow a commuter after all. That gorgeous cruiser that you wanted to take along the bike trail can become a ride from hell. A simple test ride will be enough to point the way.

Road bikes: These skinny tired, light weight machines will provide a fast efficient trip on all asphalt surfaces. Road bikes open the horizon and invites its rider to venture about further and faster. Road bikes can equally provide an excellent choice for the steadfast commuter and the weekend road warrior. Prices range from $500 to $3,000 or more. Mountain bikes: These bikes are easily recognized by the wide knobby tires that support sturdy frames, most often supplied with suspension forks. Designed to travel best over dirt paths and hiking trails, these bikes have exploded in popularity. They offer rugged durability, an upright riding posture and a feeling that any road can be conquered. They are, unfortunately, ill-suited for the pavement. Geared more for the hills, they are slower than both road and hybrid bicycles, both in reality being more versatile. Buy a mountain bike if actual trail riding is in your future. Prices can range from $300 to $3,000 or more. Hybrid bicycles: This style of bicycle could well be the fastest growing segment in cycling. Featuring the same tall wheels as road bikes with slightly wider tires and a more upright posture, the hybrid bike has done a great deal reintroducing people into the cycling community. Hybrid bicycles are versatile, allowing access to both asphalt and hard packed dirt trails. But keep in mind that these bikes, although geared higher than mountain bikes, are still not as efficient a ride as a road bike. But if having a flat handle bar, riding more upright, and being supported by a more cushy saddle is more

ones preference, a hybrid bicycle is worth the test ride. Prices fluctuate from $300 to $1,000. Cruisers: These bikes are known for their wide smooth tires and up-swung handle bars. Featuring spacious saddles and lots of color, cruisers scream cool! Most are single speed geared bikes and best used for tooling about town and cruising the neighborhood. Those whose interest is in the most leisurely of cycling pursuits may well consider the beach cruiser. Prices range from $200 to $900.

In cycling, like everything you have ever pursued, you get what you pay for. Odds are good, that the cheapie slapped together at Big Box Frankieâ&#x20AC;&#x2122;s will disappointed you five miles down the trail, if not sooner. Riding a bike should be an enjoyable pursuit, that just so happens will do wonders for mind and spirit. I can offer no argument against riding some form of bicycle, but I can caution against riding a bad one. Happy trails.

Sports, Recreation & FItness

By John D. Buchanan Owner/Natomas Bike Shop

Please visit the Natomas Bike Shop, 3291 Truxel Road, #30, Sacramento, (916) 641-8640 or www.natomasbikeshop.com. H&F

If you have looked and test driven all of the above, and yet still none offer what you desire, consider an adult tricycle, the partnership of a

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Sports, Recreation & FItness

Saralyn Bregman•PhD.

The Other Side of Sport Injury: Part 2 L

ast month I wrote about the emotional repercussions that sometimes occur when athletes get injured. This month looks at who is predisposed to injury as well as coping with sport termination as a result of injury.

respond to it. Mindfulness, relaxation techniques, and general emotional wellbeing can decrease the susceptibility to injury and in turn increase one’s ability to be relaxed, present, focused, and healthy to continue to enjoy the benefits of sport and exercise.

Why me? Who is predisposed to injury?

When it’s over; sport termination due to injury.

Injury is an inherent risk that comes with sport participation. Psychological factors impact the mind as well as the physical body and therefore can increase risk. Anxious thoughts create stress in the body in the form of muscle tension and fatigue. Anxiety, stress, tension, and fatigue may result in more missed cues, distractibility, slower reaction time, and disrupted focus and attention, increasing the risk of injury.

Sport termination due to injury may be devastating to anyone whose life is enhanced by their sport. Future competitive dreams of youth athletes maybe foreclosed. Elite athletes may be forced into sudden career termination and the associated income loss. Adult, masters, and senior recreational athlete/

The bottom line is that stress is inevitable in life, but there are mental strategies that when utilized, decrease the amount our bodies 38

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Successful coping with injury

What are ways one successfully copes with injury and the rehabilitation process given the broad range of individual responses? Some easily adjust where as others find it more difficult requiring a number of support systems to be in place. First and foremost, it is essential to be informed of the exact nature of the injury and the expectations for recovery. Get all questions and concerns clarified. One can then begin to set realistic rehabilitation goals to assist in maintaining focus and motivation through each step of the rehabilitation process. Whether by a mental health practitioner, friends, family, trainers, coaches, or any combination of these, social support is necessary when coping with injury.

Individual personalities also contribute to increased risk. Those with histories of many stressors, personality styles that intensify stress, and fewer coping resources may perceive situations as more stressful, exhibit more muscle tension, and experience more focus disruption. This is called the “stress response” which can occur due to basic life events and hassles such as a breakup or death of a loved one to sport related stressors such as difficulties with a coach, eligibility due to academic pressures, playing status, difficulty with time management, and other outside pressures and stressors. Athletes involved in contact sports such as football, boxing, and hockey are at risk for psychological difficulties as a result of repeated head trauma. Research has shown a link between brain trauma, depression, impulse control, substance abuse and suicide. An example is Owen Thomas, the 21year old player for the University of Pennsylvania football team who committed suicide. Upon autopsy his brain showed the beginnings of trauma induced brain disease similar to the findings in over 20 deceased athletes.

and/or creating new coping strategies. Redefining values, priorities, and creating new goals can be a daunting task. Individuals may benefit from counseling for support and assistance in coping with the many emotional and psychological repercussions that sport termination due to injury can create, including the sense of loss, depression, isolation, irritability, and lowered self-esteem.

competitors who count on sport and exercise for psychological wellbeing, fitness, and social networks may also be emotionally challenged. Coping requires the development of new mental skills to progress in the transition process. For some, the identity of being an athlete may be so primary in their life that it is existentially threatening. If I am not an athlete then who am I? Coping with the loss of the dream, the scholarship, or place on the team are significant. Moving forward requires active engagement in the creation of an expanded identity, modifying or finding new activities,

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Techniques such as relaxation training and cognitive strategies to address selfdefeating thoughts and feelings may improve outcome. Imagery techniques can assist with pain control, reduce anxiety, and facilitate the healing process. One can form mental pictures of themselves getting better and stronger. Often anxiety arises around skill loss during the recovery process. Imagery can be used to replace physical practice for addressing concerns related to skill loss. Counseling can help implement psychological strategies to aid in and promote better adherence to rehabilitation protocols, manage anxiety, improve recovery outcomes, and most importantly enhance overall wellbeing. For more information about this article, please contact Saralyn Bregman, Ph.D. 916-880-8079 or visit her website at: www.sacsportpsy.com. H&F


Grandmaster Clint Robinson • Tae Kwon Do Black Belt, 9th Dan

How to be Healthy, Wealthy and Wise Isn’t A Secret.

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aven’t you heard it from others, or experienced it yourself? A few minutes after the argument you think of the perfect thing to have said…too late. As most people do you look back later and know what the right thing to do or say was, because hindsight is 20/20? The future is hard to see, but can become clearer when you learn focus, preparation and control. These are the secrets of success. How can you take charge as an individual to find the right way to start with? As someone who has discovered the healthy fitness, positive values and practices that lead to successful achievement, I might suggest you try martial arts. Taekwondo has become the world’s most taught martial art for several reasons, including a system of living that leads to skills that can be applied across your whole life. We have thousands of students who become academic achievers making good grades easier because martial arts taught them to study, practice and succeed to rise to the next belt level. Those same skills help our students obtain better lives when applied to work and life. While being successful often means making more money martial arts also shows that a healthy body is priceless. As I noted in a previous edition, A.J. Reb Materi said, “So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” Why not find a way to keep your health, improve your fitness and learn a system of training that helps lead to more success? While I believe Taekwondo can build a better future, you’ll find me at the gym regularly as well. The gym is a great place to lift weights or work the machine, run a treadmill or climb a stairstepper but when you leave are you more prepared to achieve a successful future with 20/20 focus? Or are you just going home with a sweaty towel?

challenges. You work out with others who are like-minded, but you focus on your own physical and mental goals. It is a complete system that incorporates flexibility, strength and endurance training while emphasizing a healthy mental outlook focused on success through personal achievement. Your body is the ‘tool’ we have for living life on Earth. As an old Spanish proverb says, “Anyone too busy to take care of their health, is like a mechanic too busy to take care of their tools.” Many Doctors, Lawyers, Company Presidents, CEO or COO’s will tell you martial arts is one of the key reasons they are healthy, wealthy and some would say wise. Questions to ask yourself: • Would I like for my child to be more secure? • Would I like to know that my child could think independently and handle himself in a variety of challenging situations?

• Would I like for my child to be more responsible and to have more respect for others? • Would I like for my child to know how to handle failure in a way that helps him to succeed in the future? • Would I like my child to have a sense of community and contribution, and to be secure in social situations? • Would I like these things for myself? You can take charge any time by dropping into any of the Robinson’s Taekwondo locations across the Sacramento area to try it for yourself. I will personally offer you a FREE 5 Day VIP Pass, including three private orientation sessions with a Black Belt instructor and three group classes. Free. If it doesn’t work for you, that’s okay too. Our students know why they train, want to come share their workouts and keep their eyes on the prize throughout their lives. Visit http www.robinsonstkd.com to learn more or call me at (916) 783-3191 and we’ll talk. H&F

Sports, Recreation & FItness

2O/2O Hindsight or Eyes on the Prize?

With this coupon for the first 25 registrants

Taekwondo can help you develop healthy habits as well as providing a fun, social, and positive environment that will motivate you to not only get healthy, but to maintain your health. Taekwondo provides not only great exercise, but also personalized attention to your own physical strengths and

JUNE/July 2O11 39


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