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N UTRITIO N

GOOD NUTRITION UNRAVELED (PART 1 OF 3) By Mithia Mukutmoni, Ph.D., B.S.

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i everyone, my name is Mithia and I am currently training with Mad Dog Megan a few days a week. When Mad Dog asked me to share my nutrition knowledge by writing an article for Health and Fitness, I was flattered and thrilled. I do not push supplements, fad diets, and “quick fixes” for profit. Instead, my goal is to provide you with the tools to discriminate between sound nutrition information and quackery. I think the human body is an amazing machine and our primary objective is to keep it running at its highest potential for many years to come. There are many lifestyle behaviors that can be started right NOW to help it reach its optimum level of performance. Now, a little about me. I have spent the last 20 years (yikes!) either as an educator OR student of Nutrition. After completing a BS degree in biology, I decided to follow my passion for nutrition and pursue a higher degree. Seven years (and many tears later), I finally completed the requirements for a PhD.

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I knew, all along, the tremendous importance of good nutrition and its effects on a person’s quality of life. Physical activity is another one of these factors. As a VERY recreational athlete myself, I quickly realized that physical activity and good nutrition must go hand-in-hand, especially as calorie and certain nutrient needs increase.

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I’m here to give you an evidence-based view of how to achieve a nutrient-dense, balanced pattern of eating. My goal is to give you the tools to achieve maximum energy, enhance your physical performance and stave off the big 5 chronic disease: heart disease, stroke, cancer, high blood pressure and type 2 diabetes. Speaking of which, did you know that heart disease kills one out of 3 Americans every year? About 30-40% of those deaths can be PREVENTED with changes in lifestyle with diet and physical activity being the key factors.

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Read on for the first of my 3 piece series on nutrient-dense and balanced eating. First we’ll start with the main building blocks of your everyday diet, then portion size, followed by eating for your specific goals. Okay, here we go! What does the mantra “eat a balanced diet” actually mean? It means that no nutrient (carbohydrates, fats, proteins, vitamins, minerals, and water) is either over- or underemphasized. Each nutrient has a specific job. Drastically reducing OR increasing one will invariably affect how others will be digested, absorbed, and used by the body. Continued on page 3 2 CELEBRATING

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Carbohydrates: There are 3 types of carbohydrates: starch, fiber, and the sugars. Our bodies break down almost all carbohydrates found in foods (except for fiber) into the sugar, glucose. Glucose is referred to as “blood sugar”. Glucose is the preferred fuel source during physical activity and is vital to the functioning of our brain and nervous system (ever notice how low-carb dieters are noticeably forgetful and irritable?) Cutting out carbohydrate-containing foods will result in your missing out on several vitamins, minerals, as well as fiber; all being key players in the prevention of chronic disease and maintenance of nutrient balance. The main issue with carbohydrates is the fact that we consume too much of them and the type we choose may not be the best in helping maintain our blood glucose. Also, foods containing high amounts of the sugars are often sorely lacking in other essential nutrients. What are essential nutrients, exactly? Glad you asked. They are substances that MUST come from the diet and have a specific function in the body. Foods containing the simpler carbohydrates (sugars) are broken down to glucose too quickly and can result in that lovely sugar high followed by the dreaded crash. This cycle can stimulate hunger, fatigue and a general state of grumpiness. No thanks! In summary, carbohydrates are NOT evil. Eat more of the complex type (starch and fiber) and your brain and nervous system will thank you. Does this mean you should you get rid of the simple carbohydrates completely and go with artificial sweeteners? NO! Your brain needs glucose and your body will continue to seek it out until glucose is provided, which could mean more food intake on your part and subsequent weight gain. All studies (except those funded by companies manufacturing the sweetener!) have failed to show any significant, lasting weight loss with either saccharin (Sweet-n-Low) or Nutrasweet (Equal). Ever notice those people putting Equal in their iced tea while they eat that chocolate cake? Healthy Carb Options: beans, whole grains, fruits, vegetables.
Dr M Tip: When choosing

grains make sure the first ingredient is “Whole (insert grain here)” Protein: Proteins are made up of amino acids, there are 20 of them. By now everyone has heard that amino acids (protein) are the main building blocks for muscle tissue. So eat more to build more muscle right? Not so much. Protein has several other functions like making and maintaining blood cells, organs, nerve, bone, and brain tissues, along with hormones and antibodies. Eating a ton of protein doesn’t mean your body will use it all to give you Madonna or Arnold’s Arms. The only way to build muscle is to eat a balanced diet with just the right amount of calories, while increasing the intensity, duration or frequency of your work-outs. Also important to protein use is adequate hydration and sleep! The importance of sleep cannot be overemphasized due to the fact that muscle repair (and building) is enhanced during this time. Healthy Protein Options: Organic and lean animal products (including chicken, turkey, fish, beef ), cottage cheese, beans and rice, quinoa, low-fat cottage choice or yogurt

fats by their proper name “lipids”, to change the stigma. Lipids have a many important functions, providing energy being the most critical. Lipids are also needed for insulation and cushioning, providing the essential fatty acids, and for the absorption of the fat-soluble vitamins (A, D, E, K) Healthy Fat Options: cold water fish, nuts and seeds, avocados, olive or canola oil Dr M Tip: Decrease your intake of lipids that are hard at room temperature (saturated fats) and try to eliminate your intake of trans-fats altogether. Look for the term “partially hydrogenated (insert oil)” in the ingredient list and then don’t eat them! Practice the “90/10” rule. The 90/10 rule means you should consume 90% of your Calories with nutrient dense foods, and 10% can be less nutrient dense foods. For example, 200 Calories out of a total 2000 per day, can be “spent” on two pieces of See’s candy or one serving of Cheez-its, while the other 1800 should come from whole grains, whole fruits and vegetables, a lean protein source, and low-fat dairy products.

Dr M Tip: The average person needs around 1 g of protein per kilogram of weight per day. If you weigh 150 pounds, divide by 2.2 to get 68 kilograms and then multiply by 1 gram of protein. The answer you get will indicate that you need 68 grams of protein per day. Strength and endurance athletes, in heavy training, may need up to 2.0 grams of protein per kilogram.

Diets that involve cutting out nutrients to accelerate results do not work and are not good for your “machine”. Don’t be fooled, your body needs the proper balance of carbohydrates, fats, protein, vitamins, minerals and water to function at is optimum level. Remember that if it’s “too good to be true” then it probably is! Positive, lasting results take time and plenty of hard work, just like anything else worthwhile!

Fat: I know I know, the name alone has you not wanting to eat it. Believe it or not fat is not actually what makes you “fat.” Let’s just start calling

Check out my next article to learn about the link between proper portion size and achievement of your nutrition and fitness goals. H&F MAY/JUNE

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NUTRITION

Continued from page 2


SACRAMENTO RUNNING SPORTS

By Heather West

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nhale. Step. Step. Exhale. I wiped the sweat off my forehead with my sleeve and drank some water. My breathing and the sound of shoes hitting the pavement echoed in my head. The huge groups of people cheering on both sides of the race course made me so happy. Their smiles and positive cries gave me energy. When I saw the sign that said “Mile 26” I was in a state of disbelief. Is it really almost over? I turned to my friend who had run last 5 miles with me and said, “We’re almost there. I can’t believe it. WE’RE ALMOST THERE!” Finally, we turned the corner and I saw that banner “FINISH” in big letters, and saw the volunteers holding out the medals and I don’t think I was thinking about anything. I just felt joy at

reaching the end of this adventure. I made my last sprint over the finish. There was a huge smile on my face. I had just finished my third marathon Four years ago, my Dad ran his first marathon at the age of 54. I was inspired and wanted to see if I liked running and how far I could push myself. My goal is always to finish a race and have a great time doing it. There are many aspects of running I enjoy. One of these is the feeling of joy and accomplishment I get when crossing the finish line. If you want to try something new and see if you enjoy running or walking, I suggest you start off with a 5K. That is 3.1 miles and you can walk the entire thing. It is especially fun if you get friends and family together and all walk or run together.

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Here are just a few races in the upcoming months that sound pretty exciting. The summer months are not popular for longer distances but I like to do some fun 5Ks for good causes during these months.

Distances - 5K and 10K. Walk a few miles before going home to enjoy your BBQ! This is a popular date for Fourth of July races. Check online closer to July for one in your neighborhood.

JUNE June 8 – Kaiser Permanente Women’s Fitness Festival. www.womensfitnessfestival.com Distances – 5K, Half Marathon. I have done this fun women’s only race for the last three years. The course winds through downtown and midtown, and ends at the Capital where they treat you to a healthy breakfast from Whole Foods. The proceeds benefit WEAVE.

July 26 – Fab 40s 5K www.fab40s5k. org/. Distance – 5K. I love doing races in great locations, and I have walked through this neighborhood many times. Proceeds benefit Alzheimer’s Association.

JULY July 4 – Folsom Firecracker www.folsomfirecracker.com/page.asp?id=28.

Heather West has been running for the last four years. She currently writes for Active.com and has completed 3 Marathons, 9 1/2 marathons, and 1 triathlon (so far) Check out her article in each issue of Health and Fitness for upcoming events, motivation, and tips on how to get active. H&F


TABLE OF CONTENTS 

MAY/JUNE 2014

COVER STORY

EDITOR-IN-CHIEF Dr. Donna Schwontkowski drdonna@fastermac.net EDITORIAL Erin Weisz, Editorial Assistant Melba Phillips, Editorial Assistant STAFF PHOTOGRAPHER Susan Svensson shespiesphoto@yahoo.com CONTRIBUTING WRITERS Melanie Weir, Megan White Grandmaster Clint Robinson ADVERTISING EXECUTIVES Bob Adams: (916) 428-3787 healthandfitnessads@gmail.com The opinions and views of Health & Fitness Magazine belong solely to the authors and do not necessarily reflect the official position of this publication. The appearance of advertising in this publication, including inserts or supplements, does not constitute endorsement. All items in Health & Fitness Magazine are protected under copyright to ensure the protection of its contributors. Unsolicited manuscripts will not be returned without SASE. Letters are welcomed. Health & Fitness Magazine reserves the right to edit all letters for grammar, spelling, length, libelous content, and other $#&%^!

Subscriptions for Health & Fitness Magazine can be obtained by sending a check for $20 to the address below.

P.O. Box 19311 Sacramento, CA 95819 Phone: 916-233-8825 www.healthfitness.us

18

HEALTH-WELLNESS & NUTRITION Good Nutrition Unraveled (Part 1 of 3) 

2-3

Celiac Disease, Allergies, or Gluten Intolerance? 

6

The Use of Oregano in the Treatment of Prostrate Cancer 

7

Oil Pulling Benefits & Secrets For Optimum Oral & Physical Health 

8

Cannabis (Marijuana): A Great Natural Alternative Medication 

10

Unwind and Relax with Herbal Teas 

11

7 Shocking Truths About Chemical-Based Sunscreens & Your Health  12 Leg Elevation & Your Health  They Told Me It Was All In My Head 

14 22-23

Electronic Cigarette - Smoke Without Fire 

24

Top 5 Benefits of a Good Night’s Sleep 

24

The Love Grotto with Grace Arielle 

25

TABLE OF CONTENTS

PUBLISHER Gary G. Burns publisher@healthfitness.us

K Street’s New California Family Fitness Serves Up More Than Just Fitness!

Unwind and Relax 11 with Herbal Teas

 K Street’s New  18 California Family Fitness

SPORTS & FITNESS Sacramento Running 

4

The Benefits of Bicycling - 6 Steps to Create an Exercise Regimen 

9

Raising the Bar (and Tilting It) With the ActivMotion Bar 

13

The Fitness Professional’s View on WEIGHT LOSS 

15

Predicting the Future? Some Things Are Certain 

26

No Need for Speed on the ARP! 

27

Strong Body Equals Strong Mind, Say Parolees 

30-31

First Aid Basics  For Pet Owners  

33

MONTHLY COLUMNS SPA & MASSAGE DIRECTORY 2 EDITOR’S NOTES

PETS Caring for Sick Pets - Recognizing Illness Early 

32

First Aid Basics For Pet Owners 

33

7

VIEWPOINT INSPIRED

17

OPINION

20

SPORTS SCHEDULES

28-30

CONCERTS IN THE PARK

34

FARMERS’ MARKET

35

MAY/JUNE

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HEALTH & WELLNESS

CELIAC DISEASE, ALLERGIES, OR GLUTEN INTOLERANCE? By Melanie Weir Getting Tested for Celiac Disease When testing an individual for Celiac Disease, they should not modify their diet and they must consume at least 1 slice of bread and 1 cookie everyday. Simply stated: IGA & TTG tests for Celiac are testing to see if the body is attacking gluten molecules. If there are no gluten molecules, then it won’t be attacking those molecules.   Additionally, a percentage of the population with Gluten sensitivity Celiac will not test positive when the number of their cannot currently be red and white blood cells are too low, when they have auto-immune diseases, are tested, but a percentage under the age of 7, and for other reasons. Another type of the population has of blood test (for children older than 7) or a combination of genetic test & biopsy gluten sensitivity and test can be used to give a positive Celiac diagnosis. can therefore not (blood & biopsy tests, both require eating gluten for 6 consume gluten. months).

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If gluten has been eliminated before blood and biopsy tests have been performed, a genetic test can be run to rule out Celiac Disease. If the genetic test is negative (30% of the population has the gene for Celiac) then Celiac Disease can be ruled out of the equation. The individual can still have Gluten Sensitivity or a Gluten Allergy (see below).  

Getting Tested for Gluten Sensitivity (aka Gluten Intolerance):

Gluten sensitivity cannot currently be tested, but a percentage of the population has gluten sensitivity and can therefore not consume gluten. (see my previous post link)

Getting Tested for a Gluten Allergy:

According the FAAN, “Suspected food allergies should always be evaluated, diagnosed, and treated by a qualified medical professional, such as a board-certified allergist. www.foodallergy.org/ diagnosis-and-testing You can find a board certified allergist here: www.aaaai.execinc.com/ edibo/FindAnAllergist   The leading expert on Celiac Disease, just wrote a book called ‘Gluten Freedom’. This book discusses: celiac, gluten allergies and gluten sensitivity. Here is a link to a recent interview highlighting his recent publication: http://allergicliving.com/2014/04/16/qa-with-celiacexpert-dr-alessio-fasano/ H&F   The Gluten Free Specialty Grocery, founded in 2008, will be launching an awareness campaign for May, Celiac Awareness Month 2014. Additional plans producing more articles (like the one above), reference materials, videos, books, events, classes and community gatherings (game nights, pot lucks, etc…), resources for hospitals, doctors, nutritionists, dieticians and restaurants and a gluten free, oat free and allergen aware kitchen. We plan to launch a Kick Starter Project in late May or early June to fund this project. If you’d like to join us in making this happen with time or funding, keep connected. www.facebook.com/glutenfreespecialty www.gfspecialty.wordpress.com


THE USE OF OREGANO IN THE TREATMENT OF PROSTRATE CANCER inherited DNA mutations. Obesity and increase in the level of androgen promotes the prostrate cell growth effectively. It is the second deadliest disease after lung cancer. Nearly 10,000 men die every year due to the ailment. Treatment includes surgery, radiation and chemotherapy, which result in a number of side effects.

Properties Of Oregano

P

rostrate cancer develops in the gland in the male reproductive system called the prostate. This gland naturally accumulates zinc and produces citrate. It surrounds the urethra and is associated with urinary dysfunction when it’s not working properly, as in enlargement of the gland.

A single mutation in the DNA of a prostrate cell leads to the abnormal growth of the cell, which could lead to cancer. Nearly 5-10% of prostrate cancer cases occur due to the

Herbs and spices are known for their antibacterial, antioxidant, anti-inflammatory, and anti-cancerous properties which ignite the idea of using them in the treatment of various types of cancers. Oregano (Origanum vulgare) is an important culinary herb used as a food additive for its flavourful leaves. The chemical compounds such as carvacrol, thymol, limonene, pinene, ocimene, and caryophyllene contributes to the flavor. Among these compounds, carvacrol plays an important role in cancer treatment. Oregano is rich in vitamin K and fiber.

EDITOR’S NOTES What part of your health needs the most support? Is it the way you deal with things psychologically? Is it your physical body in need of healing old injuries? Weight issue? Out of shape issue? Teeth issue? Losing your hair? Is it your nutritional status? Or does it go beyond all this and is rooted in spiritual issues such as unforgiveness, selfishness, lack of caring about others, or lack of faith? Whatever it is, why not make a decision to get it right this summer? How would your summer — and the rest of your life be different if you spent a few months only on improving one of these?

Importance Of Carvacrol Carvacrol, a phenol with antibacterial properties is present in the oregano oil. It gives a pleasant taste and odor and hence prevents bacterial contamination. It induces apoptosis of cancer cells. The main mechanism of how the carvacrol compound kills the cancer cells is still unknown.

Traditional Practices of the Herb The medicinal properties of oregano were recognized and utilized by Hippocrates in the early centuries for stomach and respiratory ailments. It serves as a cure for sore throat in Greece even today. It is used as a cure for respiratory ailments and nervous disorders in the Austrian traditional medicine.

An Interesting Fact Inappropriate diet increases the risk of prostrate cancer but researchers have confirmed that the people who consume pizzas are less likely to get prostrate cancer. Tomatoes are high on the list of foods that those with

prostate cancer should eat. Results show that Mediterranean food serves as a healthy diet addition for people with prostrate cancer.

Conclusion It is estimated that nearly 10,000 people die every year due to prostrate cancer in The United Kingdom and it increases year by year. U.S. rates are higher. The current research of Dr. Supriya Bhavadekar, a leading researcher in the field of cancer in United States may provide an alternative for the treatment of prostrate cancer by the introduction of oregano-based drugs in the future. H&F Editor’s comments: There is often a difference in culinary herbs and medicinal herbs. If you’re planting oregano for medicinal purposes, obtain the medicinal herb variety. And do consider adding a whole spectrum of herbs to your diet such as turmeric, garlic, thyme, savory, spearmint, peppermint, onion, and basil, as all these have benefits to your health for immunity and cancer cell inhibitory properties.

I believe your whole life will benefit exponentially when you systematically focus on one area of your health, improve it, and then move on to the next. This method is one that good old Abe Lincoln used. When young, he selected one bad character fault he had, worked on it for 28 days, mastering it, and then moved on to the next. Make progress in your health this summer. There’s no more time to waste! Have a great summer! Happy reading! Dr. Donna, Editor MAY/JUNE

2O14 7

HEALTH

By Prasanthi Pathiyil


HEALTH

OIL PULLING BENEFITS AND OIL PULLING SECRETS FOR OPTIMUM ORAL AND PHYSICAL HEALTH By Neil Penn

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il pulling, often referred to as oil swirling or oil swishing, was invented by Ukrainian Physician Dr. F. Karach, M.D. and is basically the process of swishing around oil in your mouth (think mouthwash, except using oil instead) for a period of usually about 15-25 minutes. It is referred to as “Kavala Graham” in Ayurveda texts. Why would anyone even remotely have any interest in doing this? Dr. Karach has said that his method heals the person as a whole. When Dr.

Karach studied his mucous under a microscope after oil pulling, he discovered many live micro-organisms swimming in it. He himself has cured his chronic blood disease of which he suffered with for over 15 years! The main premise of pulling is that by swishing the solution around inside of your mouth, toxins get “pulled” from your bloodstream and into the mucous membrane. One study by Sharath, et.al, set out to determine the efficacy of pulling on oral health status using sesame oil. They

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recorded a DRASTIC decrease in plaque and microorganisms in the plaque samples, concluding that pulling is an effective home therapy in maintaining and IMPROVING oral health. Another study recruited 10 males (all subjects who had mild to moderate gingivitis), and ran a 45-day pulling study. Using sunflower oil, each subject swished the

oil in their mouths for 8-10 minutes. This study also concluded that pulling has the ability to reduce plaque and gingivitis using Sunflower oil (Amith et al., 2007). Thus, there IS scientific evidence out there and more studies will undoubtedly be conducted in the future. It is clear that there is an established oral health benefit to oil pulling, but what good is pulling to your other health problems? What type of changes can you experience besides the changes inside of your mouth? As you will see, the benefits of oil pulling are unparalleled.

Oil Pulling Secrets Risha Jain has been oil pulling for several years now and continues to do so till this day. She has recently started a website/blog devoted to the topic and has also recently completed an E-book which can also be found on the site. For information, help, tips, and discussions about oil pulling, visit her website at: http://www.oilpullingsecrets.com Editor’s Comments: You don’t have to go to foreign countries to find

people who have experienced benefits from oil pulling. One case I know of was of a man who had a cyst in his mouth for several months. After oil pulling for several weeks, the cyst disappeared. Here’s a YouTube video link from Dr. Bruce Fife, N.D., author of several books on coconut and coconut oil: www.youtube.com/ watch?v=BAi2SD6wO9Q Coconut oil is the type of fat called medium-chain fatty acids, an important type of fat that is needed for the body and not supplied in meats and animal products. Coconut is antimicrobial, helps improve digestive health and is good for the heart and skin. Skin is nourished and protected from oxidation by coconut oil. It’s one of the only fats that has anti-Candida properties. How long does it take to see benefits? Give yourself at least a week, or more if you have stubborn health conditions. This doesn’t mean to stop oil pulling after a week; continue as it’s an excellent habit to continue for your whole life. H&F


THE BENEFITS OF BICYCLING

6 STEPS TO CREATE AN EXERCISE REGIMEN By Jeffrey Pearlman Lumpkin .

I have been an avid bicyclist for over 30 years. Instead of receiving keys to a car on my 16th birthday, my parents went out and bought me a 10-speed bicycle. I know that 10 speeds for a bicycle nowadays would be considered out-dated. But please remember this was back in the summer of 1973. Even though I ran track in high school, and became all-state in shortdistant sprints, I loved bicycling. A few years later while attending college, I had 5 weeks off before starting my job as a summer camp counselor. Instead of sitting on the couch daily and watching television for hours at a time, I rode around town. My normal route was about 25-30 miles. It involved climbing several hills, but after each workout I felt invigorated. On a bicycle, your lower joints do not experience the same amount of stress placed on them in comparison to a person running. My feet, knees, and in particular my Achilles tendon do not have anywhere near the same amount of stress placed on them when I was running four times per week. I am now 52 years old. I still ride several times per week. The only stress that I experience is in climbing the hills. I feel invigorated upon completion of my exercise regimen.

I have outlined 6 steps to turn bicycling into health benefits: 1). If you have not exercised for several years, consult with your doctor. He/she may give you some guidelines to follow. 2).Take out that old bicycle from the garage if it’s still in working condition. Bring it to a reputable bicycle repair shop, and let them get it in good running order. Above all, your bicycle should be safe to ride on. If you do not own a street/road or an off-road mountain bicycle, invest in one. It is not necessary for you to invest thousands of dollars into a bicycle. To start off, a two to four hundred dollar investment in a new type of bicycle is more than adequate. 3). Purchase a good bicycle helmet first before you begin riding. This is mandatory. (Cost: $50-75). Many good helmets come with foam-fitting pad inserts to adjust to fit your head size. If an unfortunate incident should occur; injuring a leg, arm, or shoulder would present fewer problems than if something were to happen to a person’s head. Protect your head. If children are riding together, require that all wear a helmet. 4). Take riding slow and easy at first. Don’t expect to go out on a 10-mile ride, completing the route in under an hour’s time period when you initially begin your bicycling regimen. At first, your body will not allow it. You’ll experience muscle fatigue upon completion. Stretch your leg muscles as a warm-up before you ride. When you finish, do some more stretching to get rid of the lactic acid, which may have built up in your muscles during the ride. Above all, start your regimen with short rides. Ride your bicycle only a couple of times per week, to

FITNESS

T

he benefits of bicycling for fitness and health are obvious. Any type of exercise regimen, followed weekly is good for an individual’s long-term health. Exercise is beneficial for the human body. Sticking to a dedicated fitness regimen helps an individual improve his/her cardiovascular system and lowers blood pressure within the body. Along with following a diet plan and eating healthy, a routine weekly exercise regimen helps keep off excess weight.

allow your body to build up both strength and endurance. 5). Get a water bottle and as you ride, drink plenty of fluids. Your body loses liquids as you ride through the normal sweating process. Keep yourself as hydrated as possible while riding. Drink plenty of fluids after you finish your ride as well to replenish the minerals that you lost while exercising. 6). Follow the rules of the road. Consider investing in a rear-view

mirror to go on either your left handle bar, or one that attaches to your helmet. Also, wear a brightcolored shirt so that you can be seen by drivers of motor vehicles. Get out there and allow your body to benefit through a normal bicycle exercise regimen. H&F

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HEALTH

CANNABIS (MARIJUANA): A GREAT NATURAL ALTERNATIVE MEDICATION provided by celebrity doctors, such as Dr. Sanjay Gupta and Dr. Oz. People are starting to understand that cannabis can be used safely and responsibly for chronic pain, migraines, nerve inflammation and pain, seizure disorders, arthritis, multiple sclerosis, stress, anxiety, P.T.S.D., depression and fibromyalgia.

By Kimberly Cargile

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oga, Reiki, massage therapy and herbs can all naturally improve one’s health. Cannabis is an herb used for thousands of years to alleviate a number of symptoms from illness and disorders. Just recently, information on this healing herb has been

Numerous public health organizations support the medical use of cannabis, including the AIDS Action Council (1996), the American Academy of Family Physicians (1995), the American Academy of HIV Medicine (2003), the American Cancer Society (1997), the

Knowledgeable, & Friendly Staff Products are lab tested for cannabinoid levels and contaminants like molds, mildews and pesticides. Complementary Services: Yoga, Reiki, Massage Therapy, Sound Therapy, Acupressure, Meditation, Qi Gong, Intuitive Body Work. Patients are saying: "I've been SUPER sick for the past year, and I drove around town looking for the most welcoming dispensary to try the high CBD tincture. This place is so much more than a dispensary...not only did the knowledgeable and caring staff direct me to the right stuff, I discovered that they offer a number of alternative healing classes that contribute to overall wellness. What a find! My doctors had pretty much written me off as having a chronic condition that seriously interfered with my quality of life...and here I am, all healed, using a NATURAL cure:) I couldn't be happier" FOR MORE REVIEWS AND OUR MENU, VISIT WWW.WEEDMAPS.COM

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American College of Physicians (2008), the American Medical Association (2009), the American Nurses Association (2003), the Association of Nurses in AIDS Care (1999), the American Public Health Association (1994), the California Medical Association (1997), Crescent Alliance Self-Help for Sickle Cell (1999), the Federation of American Scientists (1994), the Gay and Lesbian Medical Association (1995), the Institute of Medicine (1999), Kaiser Permanente (1997), the Lymphoma Foundation of America (1997), the Multiple Sclerosis California Action Network (1996), the National Association for Public Health Policy (1998), the National Association of People With AIDS (1992), the National Institute of Health (1997), among many others. Progress! Just like any other medicine, cannabis needs to be used properly and should not be abused. At a dispensary, a patient can get the type of cannabis needed for his or her symptoms along with the correct form of administration and dosage. Salves and lotions are useful for topical pain relief and reducing inflammation in the back, neck and joints. Tea is a great way to get the full body pain relief and relaxing effects of cannabis without any cerebral effects. CBD tinctures are a lifesaver for people with panic attacks or anxiety. It is only when people use too much cannabis that they get “high.” A proper dosage is usually about 10mg per 100 lb body weight. This can vary depending on a patient’s tolerance level and severity of symptoms. Cannabis is a wonderful alternative medicine because it does not cause harm or death with overdose and has very low levels of dependency.

Many pharmaceuticals have negative impacts on the liver and kidney function with long term use. This has not been seen with long-term use of cannabis. The Missoula Chronic Clinical Cannabis Use Study examined the effects of long-term and legal medical marijuana use. Russo et al. (2002) demonstrated that regular use of cannabis for more than ten years does not cause major harm to patients. Cannabis will not cause death if an overdose occurs unlike many pharmaceuticals because of the location of cannabinoid receptors in the brain. Stephen Sidney, MD, associate director for research for Kaiser Permanente, Oakland, Calif., in the Sept 20 issue of The British Medical Journal. Dr. J Micheal Bostwick on webmd.com states, “There is also evidence to suggest that almost no one who starts marijuana after age 25 becomes addicted. “ Dependency or addiction to pharmaceuticals is becoming a major problem these days. We must always find a balance between how a medicine can help us versus its associated side effects. Yes, cannabis may have some negative side effects in some users. Cannabis may cause red eyes, dry mouth, increased or decreased appetite, paranoia and slowed reaction times. These effects are not so bad considering the long list of negative side effects accompanying the use of many pharmaceuticals. Many people try natural or alternative medicine after mainstream medicine fails to work. I would like to see the opposite. How about we try the safer natural homeopathic medicines first and if they don’t work we try allopathic pharmacology. H&F For additional information about this article contact: Kimberly Cargile, A Therapeutic Alternative, atafrontdesk@gmail.com


UNWIND AND RELAX WITH HERBAL TEAS Passion Flower tea is very soothing and helps with tension and anxiety. It is great for lowering blood pressure. It slows the aging process and protects the eyes and skin from damage and aging.

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t has been a long day. You have taken care of all the chores on your list and you finally have some time for yourself. You need to treat yourself to some special me time. Slip on you most comfortable lounging clothes and turn on soothing music. Grab your pillow, favorite blanket and place it in a cozy spot, preferably by your music. Now that your space is ready, go to the pantry and choose a hot tea that will soothe your nerves. Tea has been used for centuries for many things and relaxation is one of the main benefits. Teas grant the greatest benefits for the long needed rest you are waiting for. The human body was meant to relax and from the first day that man walked the planet, there have been situations that have caused stress. Luckily there are plants that can be brewed into teas than can help calm nerves from everyday life. Below are some of the favorite teas for relaxation.

Fennel This is a hardy plant with yellow flowers. It grows in dry soils on riverbeds or near the coastline. Along with relaxing and anti-anxiety properties, it is also wonderful for intestinal gas and helps in digestion.

Chamomile This herb dates back to Egyptians times. It acts as a sedative and antianxiety tea. Apigenin is the active component found in the plant that causes it to sedate you. Chamomile is safe for stress and anxiety but it can induce contractions of the uterus in pregnant woman, possibly leading to premature labor. If you have an allergy to ragweed you may want to say away from chamomile as well because the plant cross-reacts with ragweed.

Lemon Verbena This is a hearty tree with a strong lemon scent. It has been used medicinally for centuries. The leaves and flower tops are used for brewing the tea. Lemon Verbena helps reduce anxiety as well as breaks down cellulite. That is a huge plus – not only are you relaxed but your cellulite is melting away. Like most teas, you seep one

teaspoon lemon verbena into one cup hot water for tea or you can also pour Âź cup of the dried herbs into your bath for an extra calming effect. You now have some wonderful ideas for relaxing with herbal teas. By the time you cover yourself with your warm blanket and relax to your music with a lovely cup of herbal tea in hand, you will probably sip off for a much needed nap. You will awake fully rejuvenated and ready to face the rest of your day relaxed and happy. H&F Juli Swann is a freelance writer who enjoys writing about natural solutions of stress reduction.

Valerian Root This lovely plant with beautiful flowers resemble a fern. Its history came from ancient Chinese medicine and the herb acts as an anti-anxiety and anti-insomnia agent. Valerian is similar to benzodiazepine but without side effects. Lemon Grass Lemon Grass is very fragrant and healing and grows all around the world. It is one of the most wellknown teas and has been used for thousands of years. One or two cups a day is the suggested amount to experience the benefits. Lemon grass has a high level of antioxidants, and a cup of tea is soothing and relaxing. It is also good for the bladder and stomach pains. Passion Flower This wonderful plant grows in tropical regions from the U.S. to Asia. The MAY/JUNE

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by Juli Swann


HEALTH

7 SHOCKING TRUTHS ABOUT CHEMICAL-BASED SUNSCREENS & YOUR HEALTH By K Hutchings-Olsson

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e all know it’s vital to protect our skin from the damaging effects of the sun. It’s estimated that the number of people being diagnosed with skin cancer in the UK alone has increased fivefold in just 40 years. That’s a frightening statistic, and should get us all reaching for sunscreen. But did you know that most sunscreens are actually bad for your skin - and your overall health? That’s because they contain a whole array of harmful ingredients. In fact, the Environmental Working Group estimates that as many as 80% of sunscreens contain harmful chemicals and additives. These ingredients

have the potential to penetrate our skin, get into our bloodstream, and negatively affect our short-term and long-term health. So, your average sunscreen is likely to contain: 1. Chemical filters - these can actually break down in sunlight and that means less sun protection. They can also cause allergic reactions like eczema and disrupt hormonal balance. A common chemical is oxybenzone, which helps other chemicals penetrate the skin. The Center for Disease Control and Prevention estimates that 97 per cent of Americans have an accumulation of this chemical in their bodies. 2. Preservatives - these can be toxic

to humans. Paraben preservatives, for example, can contain cancercausing properties and might be to blame for higher incidences of breast cancer.

ingredients list. And don’t expect most sunscreens to be cruelty-free either. Many on the market are still tested on animals.

3. Artificial colorants or perfume are well known for triggering allergic reactions in some people, yet they are still included in many sunscreens.

Your best option, for the sake of your skin and your health, is to cover up as much as possible in the sun (hat, long sleeves, trousers) and avoid the sun when it’s at its strongest (usually between 11 am and 3 pm).

4. Titanium dioxide acts well as a sunscreen, but it is also a toxin that increases free radicals when exposed to sunlight and water. And according to the Canadian Center for Occupational Health and Safety, titanium dioxide may be carcinogenic.

Not valid other discount; useable for single massage sessions or hair care service, excluding couple massages, series, packages. No cash value.

5. Mineral oils increase the absorption of toxins, which can cause hormonal imbalance and damage the immune system. 6. PEG (polyethylene glycol) emulsifiers are made from petrochemical gases and aid the penetration of the sunscreen into the skin. This means more toxins in your bloodstream. They can also irritate the skin. 7. Animal derivatives can also be included in your sunscreen’s

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You can also find out about chemical-free sunscreens. More and more are coming onto the market, containing only natural ingredients. These offer not only effective sun protection, but they are also safer for your skin, health and the environment. H&F K Hutchings-Olsson is a natural health and self-help writer, and the creator of The Self-Help Sanctuary. For more information about natural sunscreens and healthy living, please go to: www. theselfhelpsanctuary.com/health.html Tip to Readers From Editor: Do a search on the pros and cons of sunscreens that contain nanoparticles. You’ll be shocked at what you discover.


RAISING THE BAR (AND TILTING IT) WITH THE ACTIVMOTION BAR

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or the last twenty years or so, scores of people in gyms and home settings have relied on their friendly, time-tested fitness bar as a “go to” fitness tool for their workouts. Not those big, steel Olympic-style barbells, but the smaller, lighter and often foamcovered fitness bars typically stored on a vertical rack in the gym or under the bed at home. These bars are everywhere – in private training sessions, group fitness classes, sport-specific training programs, and in-home workouts because of their versatility and general benefits. Yet, while this ageold, versatile fitness bar has served the fitness community well for many decades, today’s fitness experts have prompted a fresh new look at the best ways to train and the best fitness tools to get maximum results. Current fitness experts believe that to improve the most important aspects of fitness, people should be moving their bodies in dynamic, functional and more challenging ways. Rather than doing strictly isolated exercises as done with most traditional fitness bar movements, training in this new dynamic environment helps build greater core strength and stability, improves balance and mind-muscle awareness, and ups the ante on metabolic results since

The ActivMotion Bar is a re-invented exercise bar that follows the recommendations of today’s leading fitness experts. ActivMotion Bars are radically different from the age-old, solid fitness bar. They’re hollow and they contain steel weights inside that glide smoothly and quietly with every movement. The dynamic nature of ActivMotion Bars requires users to not only lift the load, but also engage their mind and muscles together as the movement challenges the entire body, and to try to stabilize the bar as it moves. ActivMotion Bars provide the dynamic, functional training stimulus that users should incorporate into their fitness regimen. Everyone, regardless of his or her fitness level, age or training goals can benefit tremendously from these innovative fitness bars. ActivMotion Bars come in 6, 8, 10, 15, and 18 pound weights and are used in many different contexts. In Stability and Balance Exercises, users get beneficial feedback regarding body imbalances and movement quality. In this training context, the goal is to try to stabilize the bar parallel to the ground and to keep the rolling weights quiet. This requires users to connect their mind with their muscles as the internal weights gently move from center. Feeling and hearing the movement of the rolling steel weights provides immediate feedback as to which side of the body must

be activated to keep the bar balanced. This mind-body experience promotes improved neuromuscular awareness and connectivity and forces users to slow down their movements and focus on doing the exercises correctly. In more intense Lateral and Rotational Exercises, ActivMotion Bars provide a greater degree of core muscle activation as users tilt and tip the bars as they bend and rotate their body. The internal rolling steel weights generate momentum that pulls users further in the direction that the bar is moving, forcing them to react by engaging and bracing their midsections. The Floor Plank Variations Exercise utilize the prominent reference points on the bars – the colorful end caps and the central hand placement marks. By

placing the ActivMotion Bar on the floor perpendicular to the body and getting into a pushup position with the bar under the chin, users can reach their hands and feet for the various reference points, challenging their core and upper body strength and stability. ActivMotion Bars are quickly growing in popularity, having already been embraced by some of the largest fitness clubs, sport specific training centers, and other fitness circles. The bars produce a unique mind-bodycore challenge, much different from the age-old, static solid fitness bar and more versatile as well. ActivMotion Bars are patent-pending and the only fitness tools filled with rolling steel weights. ActivMotion Bar workouts cannot be duplicated with any other fitness equipment. H&F

www.activmotionbar.com MAY/JUNE

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FITNESS

more muscles are typically being worked. Standard fitness bars, being solid and static by nature, lack the dynamic element that is desired. Enter a new and innovative fitness bar that changes everything – the ActivMotion Bar.


“Does this make me look fat?”

“What’s the point?”

LEG ELEVATION AND YOUR HEALTH By Ellen Ralph

TIRED OF THE WEIGHT?

StopTheWeightSacramento.com

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e are all supposed to regularly check our feet and legs for signs of swelling; this becomes more important as we get older. Most adults suffer from one of many venous diseases, whether it is in a mild or chronic form. If you are not already a sufferer, then as you grow older your chances of developing one or more of them increases. It’s not all doom and gloom though because there are things that you can do reduce your chances of developing them. If you already have them relieve the symptoms caused by

HEALTH AND WEIGHT MANAGEMENT PROGRAM 

Weekly counseling sessions with a psychologist

Daily strength, cardio, and yoga sessions

Balanced nutrition program with weekly nutrition and cooking classes

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(916) 508-6144

Dr. Marla McMahon, Psy.D.

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Dr. Tamar Wishnatzky, Ph.D.

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them. As the title suggests, this article looks in to the reasons we should all be putting our feet up on a daily basis. Firstly you need to know a little bit about how it all works.

Venous Blood It is easy enough for blood and other bodily fluids to flow into your feet throughout the day, whether you are sitting, standing or walking, with the help of the natural force called gravity. This inverts the old adage, “what goes up must come down.” The flow of fluid through your veins is controlled by valves. If the valves are not working properly (even as your body pushes

most of the fluid upwards as you contract your calf muscles when you are walking), this will not happen. Thus, whatever fluid is left will remain in your lower limbs and collect there, causing swelling and pain.

Should You Elevate Your Legs and Feet? When you have finished working for the day and have arrived home, take time to take the weight off. A little break at this time of day will help you relax and will also help relieve some of the pressure that has been building throughout the day. Once all your work at home is finished, sit and relax with your feet up; you’ll counteract the effect gravity has had on you all day. Each relaxation time session should be for at least ten minutes to allow some of the stagnant interstitial fluid that has built up to drain back towards your upper body. Here are some of the conditions that can result because fluid is not moving through your body as it should: Chronic venous insufficiency Varicose veins Deep vein thrombosis Phlebitis Muscle soreness If you think you may be suffering from any of these conditions, contact your doctor. H&F Ellen Ralph writes on healthy living. She recommends that you buy a footrest from a reputable supplier. One place to go online is www.footstools2u.co.uk/ bespoke_footstools.html .


sure when the next meal is coming. Conversely if you are moving a heavier load than normal, more often than normal and eating enough of the right kind of calories your body will build muscle.

A better indicator of how good you’ll look in a swim suit, how healthy you’ll be, and if your fitness program is working is body fat percentage, muscle mass percentage, inches in a particularly flabby spot or measuring your strength or endurance level (like with a 60 push up test or 1 Mile run). Whatever your fitness goals are finding a realistic forever fitness plan along with a balanced diet are the way to achieve them.

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’ve been in this fitness industry for over 10 years, and from day 1 to day 3650, weight loss has to be hands down the number request of my clients.

What does body composition mean? Body composition breaks weight down into muscle tissue, fat tissue, organs, and your skeleton.

What is weight? According to Google, weight is “a body’s relative mass or the quantity of matter contained by it” meaning the total of everything under your skin. Your skeleton, muscles, organs, etc....

How do I lose weight? Well, you could cut a limb off, get an organ removed, or stop eating for awhile.

Why does the body lose and gain weight? The body gains and loses weight all throughout the day as its composition changes. Hydration, hormone balance, metabolism, and timing of food intake all play a role in weight loss/ gain.

How do I lose body fat and gain muscle? Glad you asked. First of all fat is not the bad guy. Your body uses fat to insulate, provide support/cushion, store and distribute vitamins. What most of us want is to lose any extra unhealthy fat. Your body is a master of survival; it will forfeit muscle if it doesn’t have enough calories to sustain it. It will also store fat if it’s not

Stop by either of my Train Hard Or Go Home studios and mention Health and Fitness for a FREE body fat and muscle mass test. H&F

FITNESS

Weight, when you’re talking pound to pound, is a relatively arbitrary number. Getting on the scale everyday can be counterproductive because it doesn’t give you a good indicator of how your composition is changing on the inside. Muscle is heavier than fat, if you put on some lean muscle you could first see the scale go up, which triggers most people to eat less, which causes your body to store more fat.

THE FITNESS PROFESSIONAL’S VIEW ON WEIGHT LOSS By “Mad Dog Megan” (Megan White), Fitness Trainer

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Diversity has been written into the DNA of American

FITNESS

STRENGTH IN DIVERSITY

life; any institution that lacks a rainbow array has

By Chaun Williams & Lindy Hobbs, P2O Hot Pilates & Fitness

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he benefits of working out are well known throughout the fitness and medical communities. One overlooked theme is the benefits of diversifying your workouts. Many fitness enthusiasts often hit a plateau due to the simple fact that the body gets used to the same mono approach used over and over. A proven and very effective way to break through such halting plateau is to simply mix it up. There are many ways to do this and the ways that we will discuss are based on the numerous aspects of bodily function. The bodily functions we are examining are breathing/meditation (focus), weight bearing, cardiovascular, and flexibility. We use these

various aspects of function on a daily basis. Flexibility is used when bending over to grab something off the ground, weight bearing is used when carrying a box or other item, cardiovascular when walking, and we breathe all of the time. Though these functions are used daily they tend to remain underdeveloped. To achieve maximum development and function we need to focus on each area. The aesthetic appeal, as well as the overall feeling of health is achieved from such focus. BREATHING. You do it all day, every day right? Simple. But most of us never consider the importance of breath technique when it comes to working out. Different breathing

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come to seem diminished, if not diseased”

techniques for different forms of exercise will help our bodies and our minds to achieve optimal performance. Any runner knows that running with sporadic breath patterns will cause a jolting feeling from the organs putting unnecessary pressure on the diaphragm. This will make your run much more uncomfortable than when using proper breathing techniques. This applies to all forms of exercise. Creating a relationship between your breath and your body by tying your breathing to your movement can also put you in an almost meditative state. By meditative state we mean you are fully present, in the moment, or “in the zone” achieving maximum effort during your workout. WEIGHT BEARING. Strength training is so important for the human body. As you build more muscle, your body will start to burn calories more efficiently. The building of strong muscles can be done in many ways. We can weight train, perform body weight exercises or use other aids such as Kettlebells or TRX training. Weight training is a good example of how one’s body may plateau if you perform the same fitness routine in every workout. So instead of going to the gym four times a week to do the same exercises over and over, mix it up. Take a Hot Pilates class, pick up some weights or Kettlebells, do some pullups or get under the Squat rack. Mixing it up also helps to keep your workouts fresh and fun. CARDIO. Programs that are specific to improving cardiovascular health are essential when diversifying your workouts. Ever heard the phrase “cardio for cuts?” Cardiovascular training will improve a person’s aesthetic appeal, but it will also improve blood flow, breathing

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Joe Klein and oxygenation of muscle tissue. There are many forms of cardiovascular exercise. Are you a long distance runner? If so, it’s important to also spend time running short flat land sprints and hill runs. Your body will thank you on those long distance run days. Jumping rope, using the elliptical, running stairs and swimming are all also excellent forms of cardio training. They will all improve your overall well-being. FLEXIBILITY. The flexibility of our body is equally as important as our strength. Lack of flexibility is a common thread seen within the fitness community. Repetitively contracting the muscle through weight training increases a muscle’s strength and size but over time chronic conditions spring up such as those associated with tight ligaments, tendons and muscle fibers. Taunt muscle, ligaments, and tendons may reach a point when they snap or tear causing severe injury. To avoid such accidents we need to incorporate stretch into our fitness regimen. When we stretch we do the inverse of muscle contraction, which helps to lengthen the muscle, aids muscle growth and allows more nutrient rich blood to enter the stagnant areas for proper healing and nourishment. Stretching also helps the joints move through a fuller range of motion which in turn makes your body feel free. Diversifying your workouts is not just for the simple act of doing something different. Diversifying your training is a culmination of many different acts that ultimately improve your overall well being. It serves to improve the overall you in the many different ways your body functions. We encourage you to try a diversified workout plan and see for yourself how wonderfully awesome diversity can be. H&F


Hey, We all want to be healthy, right? Live better, happier, maybe longer, right? Well, there’s some serious differences of opinions on this in my family, and I’m hoping you can shed a little light!

some people truly do need long-term medicating.

My Mom and my son think the whole healthcare industry is a big conspiracy! I can’t believe I’m writing this, and please don’t take this personally. But they just don’t believe anything! Not claims, statistics, nothing! It doesn’t help that both my grandfathers smoked and lived into their 80s! My pediatrician sister and I (nurse) are at odds because she directs parents away from medication help, telling them to just get their kidlets to exercise and eat right! Don’t get me wrong, I know those are important, but I also think there’s nothing as relieving as the right medication! I just can’t trust that Acai berry is the answer to everything.

VIEWPOINT INSPIRED

For some reason, I feel like you might give me an honest answer. Maybe a little unbiased? I’ve seen our two healthiest family members die, and my two brother-in-laws eat whatever they want (and one smokes), and will probably outlive everyone! Thanks, Wanting To Believe ~~~ Hey Wanting, Thank you for bringing this dynamic question to me; and, for your trust! Ironically, even those of us actively working in the field of Mind-Body-Spirit Health and Wellness are consistently learning “what’s real” vs. gimmick! The global answer: It ALL makes a difference!   True, your tobacco-puffing Grandfathers lived long, but consider: Genetics - Those guys inherited some resilient genes! Tobacco’s Evolution - 50 years ago, most of the 3,000 horrid chemicals tobacco absorbs from the environment didn’t exist, and tobacco was relatively benign. Environmental Factors - The EPA (at www.epa.gov) notes that 187 of the most toxic air pollutants are pounding on our lungs and organs daily. Our bodies are already under attack, thus more vulnerable to viruses, flu, pollutants and other stressors! So what treatment options “work”? Most treatment

methods or modalities that’ve been around a while have some validity, or they wouldn’t have lasted. Meanwhile, SOME treatments: ** Are “Bandaid Approaches” – They merely mask symptoms without positively impacting the cause of the illness. WAIT! Even the “Bandaids” have a place! Perhaps they help the patient to relax or otherwise feel better, allowing them and/or their bodies to be receptive to cause-focused treatments. For example, SOME children with ADD or ADHD need medication to help them focus long enough for naturopathic interventions to take hold!  Others, due to biological imbalances, may need long-term medication, while many don’t respond at all to meds. ** Create co-dependency! The Parent who does the child’s homework for them creates co-dependency, right? Well, it’s the same thing with some medications! If meds are utilized with the intent to seek medication reduction, and/or as a step or partner along with other treatments, they can be excellent.  If the Doctor and/or the Patient choose to rely on medication as the sole treatment modality, the Patient’s mind and/or body can often become totally meds-dependent. This is why there’s such a high rate of addictions among adults who were medicated for ADD/ADHD when they were children! Yet again,

All things considered, here’s what I recommend, and have seen work extremely well in the world of health and wellness.

Err on the side of healthy, positive caution. Your odds of avoiding and beating illnesses dramatically increase if you choose to live a healthy lifestyle.

Take absolutely EVERY remedy/treatment “recommendation”, “study”, etc. with a grain of salt! What works for some people has either no effect, or a deleterious effect on others! Most contemporary studies and reports are sponsored. Become you and your family’s Health Advocate! Doctors and other Medical Practitioners do their best to help people, but your eyes and mind can collaborate to ensure the “best” treatment for you and your loved ones! Finally: THINK EMPOWERMENT! Treatments that support your Mind-Body-Spirit’s instinct to be healthy generally “work” at least to a degree! Yes, we all do want health and wellness - Our Ids tell us so!! Namaste’ — Mitch

Mitch Darnell, MS, OSM, CRC Twitter: @InspiredMD Certified Relationship Coach 916/247.1655 www.ForeverInspired.net MAY/JUNE

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RELATIONSHIPS

When a Patient goes to a Medical Practitioner, their Psycho-Social-Biological Matrix is mind-boggling!! You and I have different body types, blood types, personality types (yes, they affect treatment responses), cultural inheritances, and current and historical lifestyle choices. How in the world can ANYONE know which treatment options are right for any specific Patient?!


COVER STORY

K Street’s New CALIFORNIA Family Fitness

Serves Up More Than Just Fitness!

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he new California Family Fitness opened May 2 at 1012 K St., bringing to Downtown Sacramento an upscale, fivestar, 32,000 sq. ft. fitness club as well as a boost in the already growing energy toward revitalization of both K St. and Downtown. But there’s more than revitalization of Sacramento that’s in store for this California Family Fitness location. Being fit can also mean having fun. Get ready to change your paradigm about health clubs – this club is going to be the next social gathering place; better than a Starbucks, hotel, or even your favorite bar. Keep on reading to find out why.

The new K Street club has a host of world class amenities including 5 stories of specialized and state-of-the-art equipment, cardio theater rooms, free weights, saunas, rock climbing walls, racquetball and rooftop basketball 18 CELEBRATING

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courts. CalFit provides an excellent way for you to enjoy your fitness routine and opportunities for group classes and personal training. In fact, CalFit is about more than just working out; they offer many additional methods for getting fit and staying that way, including weight loss programs, strength training, cardio-athletic classes, cycling and X-Bike areas, yoga, Pilates, and so much more. HERE ARE JUST SOME OF THE HEALTH & FITNESS PROGRAMS AVAILABLE AT THE NEW LOCATION: The Sports Approach Looking for a more sports-oriented approach to fitness? Then inquire about the cardio-athletic classes, where you’ll experience a heartpumping, fat-burning workout designed for gym members of all skill levels. Don’t worry; you won’t have complex moves to remember; the

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emphasis is on having fun and getting fit.

maneuver through a forest and more. It’s part videogame, part workout.

You’ll burn up to 700 calories per hour in such classes as Cardio Kickboxing, Football Fun, Basketball Fever, Soccer Power, Triathlon Training, and BOSU-licious.

Certified Personal Trainers (CPTs) will coach you through an exhilarating ride in the comfort of the cycling rooms.

Get a Total Body Workout With X-Bike Regardless of the weather outside, you can always go for a bike ride at CalFit, thanks to the speciallydesigned cycling rooms. Each CalFit gym features dozens of X-Bikes, indoor bikes designed to give you a total body workout, rather than just focusing on your legs. You’ll burn twice as many calories as you would on a typical indoor bike. They even offer the Virtual Reality (VR) X-Bike, which lets you lose yourself in our big screen as you ride up and down hills, across the desert,

In Addition to Your Workout Not every workout needs to be an intensive high-calorie-burner. You can receive a lot of benefits from Yoga, Pilates, Tai Chi, and even belly dancing. Breathe deep, unwind, and focus on increasing your strength, balance, and flexibility while feeling the stress melt away. That sounds great, doesn’t it? You’ll even find sessions geared for seniors and pre-and post-natal women. Did You Ever Expect These at Your Health Club? Services at the new K location also include massage beds, towel and


COVER STORY

laundry service, sauna and steam rooms, private lockers, and a smoothie and juice bar. Why not get a massage after an incredibly difficult workout to remove the lactic acid? You’ll sleep better at night. Why not utilize the laundry service so you have clean workout clothes every time you work out? As if it isn’t unique enough to have an outdoor basketball court and lounge area with fire pits and impressive views of city buildings on the rooftop, something else unique awaits club-goers: beer and wine. That’s right, the recreation room has a wet bar, accompanied also by pool tables, foosball, ping pong, and dart boards. Not typical of a fitness club, the sale of alcoholic drinks shows that the club is looking also to be a place for recreation of a different kind.

workout and/or lounge either between meetings or after work while waiting for traffic to clear. Why not bring your friends in for a beverage before a show or Kings game in the new forthcoming arena?

If you prefer no alcohol, a smoothie bar and locally prepared organic foods are available.

Located in the heart of the business district of downtown, downtown employees now have a place to

Kids Care and Fitness Sure, you want your kids to be active and fit, but you also want opportunities for them to participate in arts and crafts, hear stories, watch a movie, or even stop by for an ice cream social or a tea party. Engage their bodies and mind with sports, including baseball, basketball, soccer, and football, along with unique activities like Parachute Play, Teeny Tiny Dancers, Wii Play, and Superhero Training. What’s the heart of CalFit? According to one manager, “Our philosophy is simple. We make being fit fun and entertaining for the entire family. That’s because we, too, are family members and we recognize without health, nothing else really matters. So join us in this endeavor to build a healthier community – and it starts one family at a time.” H&F For more information on the California Family Fitness on K and get a free 7-day trial, visit www.californiafamilyfitness. com or call them at 916-447-1325.


OPINION

WHAT IS HAPPINESS? By Damon Paveglio

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hat is happiness? Is it the ultimate personal achievement? Are there, perhaps, other modes of being equally valid and life-affirming? Especially in America do we emphasize the importance of happiness: it’s even inscribed in the Declaration of Independence. “The pursuit of happiness” is our “inalienable right.” And there’s a whole industry of self-help books devoted to happiness and the “power of positive thinking.” Do other nations share our national obsession? And do they define happiness in the same way?

— all these are notably low or absent from the lives of purely happy people, but they seem to be part and parcel of a highly meaningful life.” We’ve all heard the saying that “ignorance is bliss.” Our happiness, to some extent, depends on our ignorance of the suffering of others. How many geniuses and intellectuals were ridden

“…is a healthy and well-adjusted life

We’ve all heard that money doesn’t buy happiness, but is this actually true? Professor Richard Easterlin of the University of Southern California has found that rich nations are onbalance happier than poor nations. But, he concludes, “Once wealth reaches a certain point, there isn’t a clear relationship between money and happiness.” There may even be a direct correlation between wealth and unhappiness. The addiction to the accumulation of wealth is a surefire recipe for discontent. It’s hard to be happy when you’re constantly comparing yourself to the Joneses.

superior to one that is filled with ardor

and personal vision…?” with anguish and existential despair? It’s hard to enjoy the circus when one is fixated on the feelings of the performing animals. Empathy—the ability to share the feelings of others—may lead directly to a kind of unhappiness.

Professor Roy F Baumeister of Florida State University draws a distinction between happiness and meaningfulness. Having a happy life isn’t the same as a meaningful life. According to him, happiness is about the present, while “meaning is about the future, or, more precisely, about linking past, present and future. The more time people spent thinking about the future or the past, the more meaningful, and less happy, their lives were.” Baumeister explains; “Highly meaningful lives encounter plenty of negative events, which of course reduce happiness.

But empathy is essential to improving the world. Mother Theresa, who spent her life nursing the dying, may not have been the happiest person around, but there is no denying that her life was meaningful. The selfish and self-obsessed partyboy, surrounded by all kinds of toys and material comforts, blissfully unconcerned about the plight of the poor and the dispossessed, may in fact be happier than the kind-hearted humanitarian serving meals at the local Loaves and Fishes. But I doubt his life is full of meaning.

Indeed, stress and negative life events were two powerful blows to happiness, despite their significant positive association with a meaningful life.” He continues; “Stress, problems, worrying, arguing, reflecting on challenges and struggles

Professor Mari Ruti of the University of Toronto believes that the concept of happiness is a tool designed to make us conform to societal standards. As she puts it; “grumpy waitresses are bad for the economy. Ditto for people who opt for

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ardent but untidy love affairs over the more sanitized sexuality of the marital bed. If you want people to show up at their desks every morning, you hype up the value of marriage to such an extent that people are willing to stay in their marriages no matter how lackluster they may be.” She continues; “This is one reason we’re constantly reminded of the importance of leading a happy, balanced life—the kind of life that “makes sense” from the viewpoint of the dominant social order.” Why, she asks, “is a healthy and welladjusted life superior to one that is filled with ardor and personal vision but that is also, at times, a little unhealthy and maladjusted?” Many of the people who have made the greatest contributions to our collective culture—artists, scientists, intellectuals, composers—have also been deeply solitary, maladjusted, obsessive, and sometimes deeply unhappy. It may be that happiness comes from a proper sense of proportion. In other words, those able to find pleasure in the simple things in life may be happier than those who require extraordinary experiences to achieve a sense of happiness and meaning. H&F


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THEY TOLD ME IT WAS ALL IN MY HEAD! HEALTH

By Gary S. Rinzler, MD-MPH, FABPMR

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s a pain doctor, I have to think about both ends of the neuron – the one in the brain and the one that goes to an organ or tissue – if the patient is still experiencing systems like pain, insomnia, anxiety, stress and depression, awhile after their visit.

The Pain Cycle May Worsen with Time When you drop a bowling ball on your foot, there is no “Pain” in the nerve endings in the foot, but the nerves that carry these signals to the brain have priority getting to the higher parts in the cerebral cortex, and the electronic interpretation of that is “Emergency, structural damage caused by heavy object crushing structures in the foot”, so your brain command center sends, though the emergency broadcasting channel, “Pull your foot away, priority orders, nothing else matters”….so you move your foot. All of this takes only a split-second. If the pain is continuing, and it has made a significant impact on the patient’s life; for example, if the bowler has lost his job, can’t do household chores, can’t play football with his sons, even intimacy in the bedroom is gone from the painkillers and the pain. This adds to the disappointment and anger the patient feels about having this happen to him. Pain doctors need to evaluate both ends of the neuron. What’s happening in the foot today, and what’s happening in the control center (brain) because of the pain (and all the losses it caused). We now understand that all of this, in the brain, is controlled by many chemicals released by different neurons. Whether the pain is from the body up to the brain, or from the “Higher” structures of the brain 22 CELEBRATING

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down, we now know that the messengers are many different types of the brain’s chemicals.

Neurotransmitter Paradigm Shift Our newer and more complex technology has given us the ability to see these different chemicals, known as “Neurochemicals”, and where they work in the brain, depending on what is happening with our patient. We used to believe there were only 4 or 5 different chemicals, such as Serotonin, Dopamine, Endorphins, GABA, and others, but now we know that there are probably hundreds if not thousands of these “Neurotransmitters” that the brain creates and breaks down so fast we can barely even see them, yet this is how the nerves talk to one another. Pain killers, antidepressants, sleeping pills, medicines for anxiety and PTSD, and many others, have been designed in the laboratory to try and increase communication within the desired parts of the higher brain, but truthfully, their effectiveness is disappointing in many cases. Your brain already has all of the neurotransmitters it can use. When someone succumbs to depression, suffers chronic anxiety, can’t sleep for a number of reasons, or develops chronic pain that none of the dozens of medications can control without taking away the patient’s life, joy, emotional freedom, and renders them a hostage to the medical system, why do we continue to try one laboratory chemical after another, expecting a miracle? The last 40 years of doing this has shown again and again, the answer lies within.

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Your Built-In Doctor Each of us has a built in doctor, and the recovery from any of the neurotransmitter imbalance problems can only come from within. We need to find ways to wake up the built in healing mechanism, find ways to give your “Inside doctor” more tools and power to restore a balance again and restart the synchronized and delicate balance of the many neurotransmitters in the brain, the cause of the clinical pain, the root of the anxiety and depression. Built into your brain are all the neurochemicals, naturally YOUR own chemicals, but for unclear reasons, the system is not working. Maybe one group has gone on strike and won’t attend the assembly line. Maybe a different group has all the pain killers you could need but is keeping them in storage, won’t release them, due to a disruption in the communication system from higher up headquarters. Each system interacts with the others in your brain, so if we measured them, we’d likely find that several

systems are off adjustment, and taking only one chemical by mouth will never recreate the synchronized balance in the brain.

Electrical Current Therapies Before and Now For decades, researchers have known that all of the molecules in our brain respond to electrical current. We know that electroshock therapy works for the desperate few that need it, but that is a significant amount of electricity and it predictably will wipe out certain connections and populations in the brain, usually memory, and the patient often loses the normal range of moods we take for granted, yet for some it is lifesaving. There have been many groups, however, in research centers around the world, that have used tiny amounts of current, known as “Microcurrent” which is so small that a simple AA battery can power the unit. Trial after trial, one group led by Dr. Saul Liss, began to develop a very complex microcurrent message, and


encouraging success, treating everything from headaches to chronic pain to fibromyalgia, fatigue syndromes, neuropathies, sciatica and pinched nerves in the neck, depression and anxiety, and many other diagnoses. It shouldn’t surprise us.

Since then, following the passing of Dr. Liss, the company was purchased by Charles (Chip) Fisher whose resources and connections rapidly began the process of carrying out detailed and statistically important studies in several medical centers on the east coast, including Harvard, Columbia, and others.

Stimulating the Body to Heal Itself

Study after study, the results came in showing that we can encourage the patient’s own brain to release those critical neurotransmitters missing from the mix, causing the depression, insomnia, chronic pain, and anxiety.

It wasn’t long before the question came, “If the same neurotransmitters are involved in other problems, why wouldn’t the same treatment help them, as well?” And so, problems with diagnoses like fibromyalgia, autistic spectrum disorders, chronic fatigue syndrome, bipolar (manic

depressive) disorder, and a growing list of others came under study, and the early results look very promising. Over the past 20 years, tens of thousands of patient hours in research and clinical medicine have opened the doors to recovery for so many patients. The success rate was greatly superior to many of the medications on the market, and most importantly, NOT A SINGLE SIGNIFICANT SIDE EFFECT OR COMPLICATION HAS BEEN DOCUMENTED. I know of no pharmaceutical that can make that claim, even simple aspirin or Tylenol can be dangerous to certain people and at higher doses, most people.

More and more, the medical community is coming around to recognize and recruit your “built in” doctor. In truth, we cannot fairly compete with what your inside doctor can do, and our job is to equip the built in healing mechanisms your “Inside Doc” has, so your own chemicals, your own naturally calibrated balance, can be restored.

Of course, there are times that surgery and drugs save lives, and the internal mechanisms of healing are overpowered, so at least for now, I still use medications for certain patients, I send other patients for surgery, and sometimes emergency surgery. What we’ve discovered in the Fisher Wallace CES, however, amounts to the first of it’s kind. The FDA is convinced and has cleared the Fisher Wallace CES for prescription to dispense the unit to the patient for home use, 20 minutes twice a day. It is the only one of its kind cleared by the FDA for direct application of microcurrent to the brain, but there will be others soon. Hopefully, the age of “Pharmaceuticals” is giving way to the development of “Electroceuticals”, which recruit the body’s internal healing powers without any risk. The Fisher Wallace CES is only the first, and there are other alternative methods gaining ground and scientific understanding, this is an exciting period to be in medicine. Come in for a free consultation by an M.D., and perhaps a free trial using this revolutionary technology, we’ll be happy to see you. H&F

Results Seen Now At Advanced Physical Medicine and Pain Care Clinic (APMPCC), we are using the Fisher Wallace CES (Cranial-Electro-Stimulator) with

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it seemed to work when the amounts of these desirable neurotransmitters were measured. I was a member of that original group of 4 doctors since 1996, and after decades of trial and error, the detailed microcurrent message was finally perfected and ready for testing on larger groups of patients.


HEALTH

ELECTRONIC CIGARETTES: SMOKE WITHOUT FIRE By Jules Price

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sked recently to write about electronic cigarettes, I have to confess that I had never heard of such a thing. After some internet research later, I discovered that electronic cigarettes are very much a quickly growing concern. A Google search revealed there is no smoke without fire as almost six million results just for the phrase “electronic cigarette” were returned. What is an electronic cigarette? The electronic cigarette has been in existence for almost three years and is a clever device aimed at providing smokers with a healthier option. Apparently also useful in helping to reduce and indeed quit smoking altogether. Now in a fourth generation, electronic cigarettes have become much more user friendly than earlier versions, which perhaps were a little too large to encourage a mass market appeal. The “mini” is the most realistic e cigarette to date with its length of 100mm (3.94 inches), the same as a conventional cigarette. An electronic cigarette contains a taste of tobacco but none of the harmful substances found in normal cigarettes allowing smokers cravings to be satisfied without inhaling the many dangerous toxins. Is it all smoke and mirrors? Or can this item really be the savior it wants to be? A battery, an atomizer and a renewable nicotine chamber allows the smoker to hold and smoke the electronic cigarette just as they would any other cigarette, even creating a “smoke” like vapor and glow at 24 CELEBRATING

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the end as they draw. The nicotine chamber proves very useful as cartridges are available in different strengths, permitting the user to reduce the amount of nicotine they intake until if they wish, can quit completely. A nicotine cartridge typically lasts the same time as 15 to 20 cigarettes, thus creating a huge saving to normal costs. Standard, medium, low and no nicotine at all are the various cartridge strengths. A healthier option altogether it seems, though the benefits don’t end there. Due to the electronic cigarette not emitting any dangerous substances, toxins or real smoke for that matter, they are perfectly legal to smoke in public. In winter in particular, normal cigarette smokers have to brave the freezing cold and the rain just for a quick smoking break but this alternative will allow them to stay in their offices, restaurants and pubs. None smokers also will benefit, as their worries about passive smoking are rendered null and void by the electronic cigarette. A much more sociable environment then! Upon reflection the electronic cigarette is a healthier, cheaper and environmentally friendly alternative to smoking and as the awareness and the market grows they have great potential to successfully replace the harmful cigarettes we have all come to know and many of us have come to dread and fear. The electronic cigarette really does seem to be a good idea. For more info, check out www.smartsmoker. co.uk H&F

WWW.HEALTHFITNESS.US

TOP 5 HEALTH BENEFITS OF A GOOD NIGHT’S SLEEP WHY SLEEP MATTERS TO YOU From Mark Stibich, Ph.D., former About.com Guide

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leep, we all love it, especially when you wake up from a great night’s sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase. 1. Sleep Keeps Your Heart Healthy Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night. 2. Sleep May Prevent Cancer People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs. 3. Sleep Reduces Stress When your body is sleep deficient,

it goes into a state of stress. The body’s functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep. 4. Sleep Reduces Inflammation The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age. 5. Sleep Makes You More Alert Of course, a good night’s sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night’s sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You’ll sleep better the next night and increase your daily energy level. H&F For more information about this article go to: www.longevity.about. com/od/lifelongenergy/tp/healthy_ sleep.htm


LOVE RENAISSANCE: RELEASING THE GUILT AND SHAME THAT BIND US

The Love Grotto with Grace Arielle Reflections on Love, Intimacy & Sexuality

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t’s time for a love renaissance! Can you feel it? Individually and collectively our hearts, souls, minds and bodies are calling for freedom. What is this ever resounding call? It’s the call to express love fully in all its forms, free from habitual thoughts and patterns of guilt and shame that thwart our loving of self and others fully. Let’s begin the process of creating a guilt and shame free zone within ourselves and our relationships. Guilt and shame can be harmful to our self-image and relationships. Let’s explore the differences between these two. Guilt says, “I did something wrong” or “you made a mistake”. Shame says, “I am bad” or “you are a bad.” There is a clear distinction; guilt arises when an undesirable behavior takes place, while shame attacks the self-worth. When shame is active it’s like shackles imprisoning us, hindering movement toward creating change in ourselves, relationships and lives. Self-talk about “being bad”

Most everyone received guilt and shaming messages as a child, whether it came from family, community or the media. Some were punished for being our natural childlike selves, our behaviors not “fitting in” with the needs of the adults around us, soon we took over and began to guilt and shame ourselves.

Forgiving someone in relationship does not excuse responsibility; it sets everyone free to love. Bernard Meltzer shares, “When you forgive, you in no way change the past, but you sure do change the future”. Forgiveness sets us free to live, to trust, to act and respond in new ways, rather than perpetuate fear and old resentments. The natural outcome of compassion and forgiveness is an eradication of guilt and shame which allows a return to innocence. We begin to know our goodness and the goodness of others.

shame/guilt free zone starts within. The love renaissance begins within. Here are a few simple exercises that can get the process going and flowing. Begin with a life inventory and choose three things you feel guilt or shame about, allow your perception to shift be gentle and compassionate, forgive and feel the truth of your innocent heart. Then choose three things or people you have felt wronged by and soften your resentment and forgive. Soon you will be experiencing a renaissance of love in your life! H&F

Here is a gentle invitation to be the artisan of a love renaissance. The

Resources: The Mindful Path to

Operating from the internal reservoir of guilt and shame in relationship is poisonous. Love, intimacy and open sexual desire/expression in healthy relationship are born from innocence. Innocence is our natural state, we remember this when we heal the places within where guilt and shame have been fertilized and harvested for far too long. Compassion and forgiveness are powerful keys in unlocking the shackles created by guilt and shame. Author, Jack Kornfield shares “If your compassion does not include yourself, it is incomplete.” So often we extend compassion and forgiveness outwardly, but in truth until we‘ve chosen to see ourselves through compassionate eyes and have forgiven our perceived transgressions, it is almost impossible for us to be in compassionate and forgiving states of being within relationship. Many are hesitant to forgive themselves and others, feeling as though the act of forgiveness means making the circumstances acceptable.

Healing & Wholeness, Mind Body Spirit A gentle invitation to get connected and Embody You!

P e ac e ~ L ov e ~ G r at i t u d e Transformational Bodywork

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Deep Peace Energy Activation

Heart Centered Counseling Healing Into Wholeness-Sexual Abuse/Incest Recovery Classes/Playshops/Retreats/Telephone Sessions

To schedule your appointment contact Grace Arielle 916.541.8232 2200 L Street, Sacramento gracearielle333@gmail.com www.gracearielle.com MAY/JUNE

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kills passion and inspiration. Selfimposed guilt is often unfounded, as judgment of self is often created from past conditioning rather than the reality of the moment. Interestingly, guilt can sometimes cause us to realize we do not want to repeat a particular behavior, and thus be a catalyst for insight and change.


SPORTS & FITNESS

PREDICTING THE FUTURE? SOME THINGS ARE CERTAIN By Grandmaster Clint Robinson, Taekwondo Black Belt, 9th Dan

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s the 9th Dan Grandmaster for Robinson’s Taekwondo, President of the United World Taekwondo Association and developer of the American River College TKD programs, I can’t predict the future. What is predictable is that without taking action individually nothing will change. You control your future. You write your story’s ending – good, bad or ugly it’s all about your choices. How much you weigh depends on your choices in what and how you eat. Your fitness, or lack of fitness, is all about your choices in how you spend your time. Your ability to protect yourself or your family is dependent on your choice to learn or not learn some basic self-defense skills.

As we are all highly dependent on the digital world we have created around us, that technological system depends on binary code. Ones and zeros as my tech friends describe it. It got me thinking about how human lives also revolve around a ‘binary’ code – do or don’t do. Please spare me the ‘do do’ jokes, as this is a serious issue that may determine how long you live and what quality of life you and, or your family may enjoy. Apparently Shakespeare knew this 600 years ago! “To be, or not to be. That is the question” still rings true to life. You train or you don’t. You are fit or you are not. You are overweight or you are not. Simple idea. What choices are you making? To do or not to do, that is my question? If you want to discover a healthy lifestyle, fitness with a purpose and some cool martial arts moves I suggest you think about doing Taekwondo. There are other good choices as well, but I have found TKD to be an all around best choice to recommend, and I know personally how beneficial it can be. Since 1975 I have trained, taught

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and watched as a several generations of students earned black belts. For many, TKD becomes a larger family, and many continue training all their lives. We often describe it as a ‘journey’ not just a destination in becoming a black belt. Whatever you may choose is really up to you. We all know that doing nothing is an option, too often chosen, that will return little and cost more. John Mellencamp wrote lyrics along this line in his song “Walk Tall”, “if you treat your life like a bar room fight you die stinking of gin” and it’s your choices that determine if life becomes good, bad or ugly. Whatever you may choose to do in finding a healthy lifestyle for yourself or your family taking some action will almost always be better than doing nothing. While I can’t really predict the future, I can be assured that life will be better if you get moving, become more active, eat more fresh healthy food and learn to manage stress. The future, it’s up to you. Learn more about the most taught martial art in the world by visiting us at one of our 17 regional locations. Find one and get to know us at www. robinsonstkd.com or call 1-888-249-7853. If you are willing to give it a try, commit to 5 free one-to-one orientation lessons with a Black Belt instructor I will give them to you free. Just you, your commitment to give it a shot and the spirit to try your best, we can begin improving life, health and success for you and your family. Visit my Facebook page and ‘Like’ Grandmaster Clint Robinson to learn more. H&F


NO NEED FOR SPEED ON THE ARP! by John Buchanan

statistic, I’m staggered to learn that reported bicycle accidents averaged only about 25 total incidents during the years 2011- 2012. I do emphasize reported. Feedback at our shop, points to a much greater body count, but my opinion may not mirror facts. But after a recent Saturday 20 mile effort to defeat Johnny Law, I returned home glad not to have been in an accident and desiring myself the authority to hand out citations. Of course I might be the first person I’d write up. Let’s be honest, if we dare. A bicycle of any stripe can be a hazard if recklessly ridden. Add to the mix a bicycle trail that will barely fit two

riders abreast, throw in the walkers, strollers, birders, runners, dogs, cats, mountain lions, snakes, and my uncle Louie, it becomes a gauntlet that simply must be respected by cyclists of every ability. The opportunity for disaster is merely a reach for the Gu pack away. And as an

I had a great day on the parkway Saturday. I had an excellent ride and an excellent workout and never felt I was compromising my riding style. It is in my opinion that the implicit threat of enforcing a speed limit that has been posted for 30 yrs, I think, should not now become some sort of rude surprise. It has always been there visible under our collective wheels. And for the vast majority of those pedaling the trail, a 15 mph speed limit poses little issue. And for the vast bulk of us who ride a road style rig, the long reach of the badge will probably never touch us. Really, most aren’t as fast as we think we are. The question for me is if this current effort is more threat or a plea? I sense a plea. A plea for a common sense approach to cycling an ever growing populated strip of our recreational wonderland. I realize as I wended my way through the Saturday revelers, that I was a substantial vehicle amongst vulnerable flesh. I, and every cyclist need to viscerally recognize that. The ARP is much more than a bike trail. Its stated purpose is to be open to any and all who wish to wander its path. We as cyclists have a shared responsibility to help harbor as safe an environment as possible for all to enjoy. Happy trails. H&F

aside, is it necessary to ride two abreast? Single file on the bike trail should be emphasized. And if it was me, ticket happy John, I’d be flagging that behavior. It just crowds the center of the bike trail, and it makes navigating the path more dicey than it already is. Hooking handlebars makes for a spectacular mix of bodies and bikes. I mean really, single file if you can. But what about the 15 mph speed limit keeping the roadie in us from blowing it out on that unobstructed, perfectly paved, mostly flat, wonder of a bike trail? Well for the bulk of us out there wheezing MAY/JUNE

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as the ARP, (American River Parkway), become a less friendly ride because of the potential and real enforcement of the 15 mph speed limit? In my opinion, not in the least. The ARP is estimated to be visited by 5-8 million people annually. Incredible as I found that

our way to 17, 18 mph, we’re probably never apt to be chased down and tagged. For our local pelotons, it is probably not a stretch to sense it coming. And that is probably as it should be. Keep in mind, even two cyclists airing it out can be a formidable force and its momentum disastrously impressive. If somehow those particular riders cannot sense the inherent hazard they may impose, a $50 citation may kick open their common courtesy switch. If not, their next citation is $100, and even the most incorrigible amongst us may desire to keep the pedal down a little softer. If common courtesy won’t check our need for speed, maybe getting dinged for the Benjamin will.


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MIA

2014 SCHEDULE

MARCH/APRIL 6:35● 1:05● BAL 8 LAA 10 11 12 BOS SEA SEA SEA WSH WSH SEA 3086 LAA MIN 3197 LAA MIN 1192 SEA MIN SEA SEA SEA MIN MIN MIN SEA SEA 13 NYY 24 NYY 35 7:1512 7:15● 1:05 14 BOS BOS CLE CLE CLE 1018 7:05● CLE CLE CLE SEA SEA SEA SEA SEA 13 10 11 12 BAL LAA LAA LAA NYY NYY 10:35● 7:05 1:05 EXHIBITION EXHIBITION EXHIBITION TOR SF SF SF SF SEA SEA 1:10● 7:05 ■ 7:05● 7:05● 7:05● 1:05● 36 7:05● 47 7:05● 5 MAY 69 MIN 7 7:05● 8 7:05● 9 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● KC TB TB TB MIN MIN 12:35 6:05● 1:05 1:05● 1:10● 10:10● 10:10 7:10● 6:10● 7:05 7:05 12:35 7:05 7:05 1:05 4:10● 10:35● 7:05● 7:05● 12:35● 7:05● 7:05● 1:05● 30 17:05● 212:45● 3 7:05● 4 7:05● 5 10:35● 7:05● 7:05● 1520 TEX 16 1722 25 1823 26 192427 2025 2126 21 31 CLE CLE CLE CLE CLE SEA SEA SEA SEA SEA SEA 1:05● 7:05● 7:05● 7:15● 7:10● 7:10● 23 24 28 BOS 29 NYY TEX TEX BOS BOS 16 17 HOU HOU TEX TEXCLE TEX TEX TEX TEX HOU HOU HOU HOU HOU HOU CLE CLE CLE18 SF 19 SF 20 SF 21 11 12 13 14 15 16 17 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 6:05● NYY TEX TEX TEX BOS BOS BOS 13 14 15 16 17 18 19 WSH CWS CWS MARCH/APRIL SEA 15 LAA LAA LAA HOU HOU SEA LAA LAA LAA HOU HOU 10 46 SEA 57 SEA 68 CWS 79 MIN 8 CLE 9 CLE 10 11 12 7:05 7:05 12:35 7:05 7:05 1:05 BOS SEA WSH WSH SEA MIN MIN MIN SEA SEA SEA MIN MIN SEA SEA 15 16 17 18 19 20 21 1 2 3 7:15 7:15● 1:05 7:05● 12:35● 7:05● 7:05● 1:05●16 13 7:05● 14 7:05● 15 12:35● 16 7:05● 17 7:05● 18 1:05● 19 NYY TEX TEX TEX BOS BOS BOS JULY 1:05● 1:05 10 7:057:05● 7:05 12:35 SEA BAL BAL 1:05● 7:05● 7:05● 12:35● 5:10● 5:10● 4:10● 11 12 13 14 15 EXHIBITION EXHIBITION EXHIBITION 1:05● 7:05● 7:05● 12:35● 7:05● 7:05● 1:05● MIN KC KC KC KC ATL ATL 7:05● 12:35 4:05● 10:05● 7:05 1:05 1:10● 7:05 ■ 7:05● 7:05● 7:05● 1:05● 1:05SEA 10:35● 7:05● 7:05● 1:05● 1:10● 10:10● 10:10 7:10● 6:10● 6 MIN 7 812:35 97:05● 10 7:05● 11 6:05● 12 1:05● 7:05● 7:05● 12:35● 7:05● 1:05● SEA MIN MIN MIN SEA SEA MIN MIN SEA SEA 4:10● 10:35● 22 23 24 25 26 27 28 30 31 1 2 3 4 5 27 28 29 30 1:10● 7:05● 6:05● HOU22 TEXCLE TEX TEX 23 24 BOS NYM CLE CLE CLE CLE CLE SEA SEA SEA SEA SEA SEA HOU TEX TEX TEX 18 19 20 21 22 23 24 23 24 28 MIA 29 1:05● 5:10● 5:10● 11:10 4:35● 4:10● 20 5:10● 21 NYM 22 25 23 26TB 2427 MIA 25 26 BOS NYM NYM MIA MIA CLE CLE CLE25 SF 26 SF 27 SF 28 CLE TB TB TOR TOR HOU HOU TEX TEX TEX TEX TEX TEX HOU HOU HOU HOU HOU HOU MARCH/APRIL 11 12 13 14 15 16 17 13 14 15 16 17 18 19 1 2 3 4 5 1:05 WSH CWS CWS CWS CLE CLE DET DET TOR TOR TOR 22 23 24 25 26 27 28 SEA LAA LAA LAA HOU HOU SEA LAA LAA LAA HOU HOU 1:05● 1:10● 10:10● 10:10 7:10● 6:10● 4 5 6 7 8 9 10 7:05 7:05 12:35 7:05 7:05 1:05 20 21 22 23 24 25 26 NYM NYM MIA MIA BOS SEA SEA SEA WSH WSH 7:1521 4:10● 7:15● 1:05● 7:05● 12:35● 7:05● 7:05● 1:05●23 BAL HOU HOU HOU TEX TEX 11:10● 5:05 ■ 5:05● 5:05● 18 4:10● 19 4:10● 20 1:10 22 1:10● 1:05● 4:10● 4:10● 4:10● 1:10● 10:05● 4:10● 4:07● 10:07● ATL NYM NYM LAA LAA EXHIBITION EXHIBITION EXHIBITION 1:05 17 7:05● 7:057:05● 7:05 12:35 1:05● 7:05● 7:05● 12:35● 5:10● 4:10● 13 14 16 5:10● 17 4:05● 18 10:05● 19 4:08● 10:08 6:05●10 1:05●11 7:05●12 7:05 1:05 1:05● 7:05● 12:35 1:10● 7:05 ■ 7:05● 7:05● 7:05● 1:05● SEA LAA LAA LAA HOU HOU SEA LAA LAA 154:10● LAA HOU HOU 1:05● 4:10● 4:10● 1:10● 6 7 8 9 10:35● 7:05● 7:05● 12:35 7:05● 6:05● 29 30 1:05● 7:05● 7:05● 12:35 5:05● 5:05● SEA MIN MIN MIN SEA SEA 315 SEA MIN MIN MIN SEA SEA 30 CLE 4 6:05● MIA 29 30 25 26 27 28 29103 LAA 10:35● 7:05● 7:05● CLE CLE CLE20 CLE CLE21 SEA SEA 22 SEA SEA 30 SEA SEA 27 DET 28 31 29 1DET 30 29DET MIA DET TOR DET DET HOU TEX TEX TEX 6 7:05 7 SF 812:35● 11 LAA 12 HOU TEX TEX TEX 24 18 19 23 20 21 22 23 24 25 26 7:05 1:05 TOR SF SF SF SEA SEA 1:10● ■ 7:05● 7:05● 7:05● 1:05● CLE TB TB TOR TOR HOU HOU TEX TEX1:10● TEX TEX TEX TEX HOU HOU HOU HOU HOU HOU 29 30 11 12 13 14 15 16 CLE 17 1:05 27 4:08● 28 CWS 29 CWS 30 TB 31 CLE 1:05● 10:10● 10:10 7:10● 6:10● MIA DET WSH CWS 7:05 7:05 12:35 7:0528 7:0529 1:05 30 10:10● TEX HOU HOU HOU 24 25 26 27 7:05● 7:05● 12:35● 7:05● 7:05● 1:05● 10:10● 4:08● LAA HOU HOU HOU LAA LAA LAA 10:07● 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 20 21 22 23 24 25 26 11:10● 5:05 ■ 5:05● 5:05● 1:05● 7:05● 7:05● 7:15● 12:45● 7:10● 7:10● HOU 7:05TEX TEX 4:10● TEX TEX 4:10● TEX TEX 1:10 HOU HOU 4:07● HOU HOU 10:07● HOU HOU 10:05● 1:05HOU 7:05 12:35

TOR SF SF SF SF BAL TOR 336 LAA SF 447 LAA SF 558 LAA SF 669 MIN SF KC TB TB TB TB KC 10:35● 7:05● TB 7:05● TB 7:05● MIN

1:05● 7:05● 7:05● 10:35● 7:05● 1:05● 7:05● 1:05● 1:05● 7:05● 15 13 NYY 15 SEA 13 NYY 10 SEA 10 MIN MIN 1:05●

1:10● 1:05● 1:10● 1:05● 1:05● 22

16 14 TEX 16 14 TEX 11 11 KC KC 7:05●

7:05● 7:05● 7:05● 7:05●

7:15● 7:05● 7:15● 12:35 12:35

17 18 15 16 TEX TEX 17 18 JULY 15 16 TEX 12 TEX 13 12 13 JULY KC KC KC KC 7:05● 12:35●

10 77

SEA NYY SEA MIN MIN

11 88

MIN 7:05● 12:45● 7:10● 7:05● 7:10● 12:45● 7:05● 7:05● 7:05● 7:05● 19 17 BOS 19 17 BOS 14 14 KC KC 7:05●

20 18 BOS 20 BAL 18 BOS 15 BAL 15 ATL ATL 7:05●

SEA NYY SEA 12 MIN 99 MIN 7:05● 7:10● 7:05● 7:10● 6:05● 6:05● 21

BOS BAL BOS BAL ATL ATL

19 21 19 16 16

ATL 1:05● 7:05● 6:05● 7:05● 7:05● 12:35● 7:05● 7:05● 7:05● 1:05● 6:05● 5:10● 5:10● 11:10 4:35● 4:10● 5:10●23 5:10● 5:10● 5:10● 11:10 4:35● 4:10● 1 24 DET 22 25TOR 33 26 44 27 55 28 TOR TOR 21 DET 22DET 23TOR 24 25 MIA 26 23 27 28 NYM NYM DET TORMIA TOR 21 22 25 26 HOU1 24 HOU 2523 HOU 2624 TEX TEX

ON TICKET PACKAGE SCHEDULE 2014 SEASON TICKET PACKAGE SCHEDULE OAKLAND ATHLETICS OAKLAND ATHLETICS

5

26

SPORTS

4:10●

APRIL

MESSF APRIL

6

7:15

7:05 7:15 7:05●

EXHIBITION

MIN 103 MIN SEA SEA SF 273 APRIL TOR 7:05 7:15 ● 10:10 7:05●

SF

28

7:15●

EXHIBITION

4 28

7:05 7:15● 7:05●

EXHIBITION

SEA 114 SEA SEA SEA SF 284 TOR 7:10● 7:05 7:15● 7:05● EXHIBITION 6 EXHIBITION 17 HOU 18 6:05● 1:05●11 HOU 92 MIN 103 SEA MIN SEA 4 SEA 10 SEA SEA SEA SEA 9 SF 11 7:05 7:05● ● 7:10● 7:05 7:05 ● 10:10 7:05● 7:05● 23 12:45● 24 25 7:10● HOU17 HOU HOU HOU18 6 HOU 9 MIN 10 HOU 11 MIN SEA SEA 6 5:10● 17 BAL ● 5:10●18 7:05 7:05●

9 26 2 ●

● 10:10

0 23 6 3

24 HOU HOU17 24 HOU ● 5:10●

0 23 0

12:35

● 5:10●

Y ST

Y

7

Y6 MIN

4 7 3

1 4 7 0

29

1:05

EXHIBITION

SEA SEA SF

5 29

1:05 1:05 1:05●

EXHIBITION

SEA 125 SEA SEA SEA SF 295 TOR 6:10● 1:05 1:05● EXHIBITION 19 7:05●12 HOU HOU SEA 5 SEA SEA SEA 12 1:05 SEA 1:05● 6:10● 1:05 1:05● 26 7:10● HOU HOU19 HOU HOU 12 SEA SEA BAL 4:10●19 1:05

7:10● 7:05● 25

1:05● 6:10● 6:05● 26

7:05 7:05● 5:05●

1:05 1:05● 5:05●

HOU HOU18 HOU HOU 25 TEX 5:10●

HOU HOU19 HOU HOU 26 TEX 4:10●

24 HOU HOU HOU31 HOU 25 HOU HOU26

0

1

8 1 7

7:05●158 1

KC 14 11:1022 TB 15

1:10

8 21

5:10●

4:10●

BOS 2 4:10● KC 1 9 6:35● WSH BOS 2 MIN 8 7:05● 4:10● 16 7:05● CLE 9 WSH 2 BOS 15 ATL 4:05● 7:05● 4:10● 4:35●23 TOR 16 CLE 9 WSH 22 4:07● LAA 4:05● 7:05●30 7:05●23 LAA TOR 16 CLE LAA 29 7:05● 4:07●

BOS 3 10:35● KC 2 10 1:05● WSH BOS 3 MIN 9 6:05● 10:35● 17 6:05● CLE 10 WSH 3 BOS 16 ATL 10:05● 6:05● 10:35● 4:10●24 TOR 17 CLE 10 WSH 23 10:07● LAA 10:05● 6:05● 6:05●31 LAA TOR 24 17 CLE LAA 30 7:05● 10:07●

LAA TOR

23

LAA TOR

24

LAA

30

LAA

31

8 29 ● 1 DET 22 4 TB 15 7 12:35 28 LAA 1:10 4:05● 10:05● 7:05●29 7:05●30 6:05●31 8

1

8

DET TB

12:35

E MBER

4

E 3

1 4 0

E

8 1 4 7 ●

5 18 4

● ● 5

22

12:35 1:10

DET

18 18

NYM NYM MIA 19 NYM 20 HOU 21 21 LAA 22 MIA 23 HOU 19 HOU 20 TEX 22 TEX 23 NYM LAA LAA NYM NYM LAA 4:08● 10:08 6:05● 1:05● 7:05●

4:08● 10:08 6:05● 1:05● 7:05● 4:10● 4:10● 4:10● 1:10● 1:05● 7:05● 7:05● 12:35 5:05● 5:05● 1:05● 4:10● 4:10● 4:10● 1:10● 1:05●6 7:05● 7:05● 12:35 5:05● 5:05● 10:35● 7:05● 12:35● 7:05● 6:05● 10:35● 7:05● 6:05● 77 SF7:05● 88 SF12:35● 99 SF 10 11 12 TOR SF SEA SEA 6 10 11 12 29 30 TOR SF SF SF SF SEA SEA 27 DET 28 HOU 26 29 HOU 27 30 31 MIA 29 30 27 28 29 30 31 TEX 24 HOU 25 MIA DET 28 29 30

TEX 24 7:05● HOU 25 7:05● HOU 267:15● HOU 2712:45● LAA HOU HOU HOU LAA LAA LAA HOU 1:05● 7:10● LAA HOU HOU LAA 287:10● LAA 29 LAA 1:05● 10:10● 7:05● 4:08● 7:05● 7:15● 12:45● 7:10● 7:10●

7:05● 4:07●

29

7:05●

1:05 7:05 7:05 12:35 SEA BAL 1:05● 7:05● 7:05● 12:35● 5:10● 5:10● 25 26 27 28 29 LAA 30 27 DET 28 ■DET 29 DET 30 DET HOU TEX7:05 TEX TEX TOR 7:05 HOU TEX TEX TEX 18 19 20 21 22 23 1:10● 7:05● 7:05● 7:05● 1:05 CLE TB TB TB10:10 TOR 1:05● 10:10● 7:10● 31 27 1:10● 28 TEX 29 TEX 30 1:10● 7:05● LAA HOU TEX TEX TEX HOU TEX 20 21 22 2312:35 24 7:05● 25 10:07● 7:05● 7:05● 11:10● 5:05TEX ■24 14 5:05● 5:05● 23 1:05● 25 15 2717 HOU HOU TEX TEX TEX TEX TEX26 16 HOU HOU HOU2818 13 10:05● 4:10● 4:10● 1:10 4:07● CLE CLE CLE SFHOU SFHOU SEA LAA LAA SEA LAA LAA LAA 20 LAA 23 HOU 24 HOU 25 12:35● BAL HOU HOU TEX 11:10● 5:05 ■21MARCH/APRIL 5:05●22MAY 5:05● 7:15 7:15● 1:05 7:05 7:05 12:35 1:05● 7:05● 7:05● 12:35● 5:10● 5:10● 25 26 ■DET7:05● 27 DET 28 DET 29 EXHIBITION 30 7:05 7:05 7:05● 7:05● TOR 1:10● EXHIBITION 1:05●DET 7:05● 7:05● 12:35 LAA 5:05● AUGUST 27 TEX 28 TEX 29 TEX 30 HOU TEX TEX TEX HOU 20 TEX 21 22 2312:35 24 7:05● 25 30 1:05● 31 1 2 3 HOU HOU TEX TEX TEX TEX TEX HOU HOU HOU HOU 10:07● 7:05● 7:05● CLE CLE CLE CLE SEA SEA 27 HOU 29CLE 23 CLE 24 28 25 JULY BOS 2842 TEX CLE CLEHOU CLEHOU26 30SEA SF 27131 SEA SF

4:10● 19 HOU HOU 10:05● 12 SEA 19 SEA 6:05●

BAL 4:10● 31 LAA 1:05 24 1:05● TOR 6:10● 6:05● 26 7:05● HOU HOU29 19 10:07● SF HOU HOU 26 TEX 1:05 4:10● 31 1:05 1:05● LAA EXHIBITION 5:05● 26 HOU HOU 7:05● SEA SEA BOS 2953 SF

4:05● 5:10● 10:10● 4:08● 4:05● 5:10● 1:05● 5:10● 13 14 1:05● 5:10● SEA 13 14 SEA 31 LAA 1:10● LAA 31 1:10●

5:10● 5:10● 15 5:10● 15

SAC FLY - 26 GAMES HIT & RUN - 12 GAMES BAL ON DECK - 44 GAMES SAC FLY - 12:35● 26 GAMES 12:35● BAL SF

OAKLAND A’S

● Y

1:10●

20 22 BOS 20 BAL BOS 17 BAL 17 ATL ATL 1:05●

30

2014 SCHEDULE 2014 SCHEDULE

27

EXHIBITION

28

1:05● 7:05● 7:05● 12:35● 5:10● 13 16 5:10● 17 4:05● 18 10:10● 4:08● SEA 7:05● LAA LAA SEA LAA 14 LAA 15812:35 LAA HOU 1:05● 7:05● 6 LAA 7MARCH/APRIL 10 HOU 11 4:05● 5:10● 5:10● 11:10 SEA MIN MIN 169 7:05● MIN 17 SEA 18 SEA MIN MIN MIN SEA 1:05● 5:10● 5:10● 7:05● 13 14 155:10●

3 SEA SEA SEA SF 27 SEA SF APRIL

2 6

27

7:05● 10:07● 7:05●

JULY MARCH/APRIL JUNE 11:10● 5:05● 5:05● MAY 7:055:05 7:05 12:35 7:05 1:05 1:05 7:05● 7:05■7:05● 7:05 12:35 1:05● 7:05● 7:05● 12:35●7:05 5:10● 7:05● 5:10●1 1:05● 4:10●2 7:15 7:15● 1:05 12:35● 7:05● 4:10● 10:35● 4:05● 5:10● 5:10● 11:10 JULY KC KC EXHIBITION EXHIBITION EXHIBITION SEPTEMBER 29 30

HOU TEX TEX TEX297 MIN TEX 64 MIN 75 8 MIN 11 12 10 SEA MIN MIN MIN 10333581 TOR SEA SEA SEA SEA SEA 6:35● 1:05● 30 31 BOSHOU SEATEX SEATEX25 SEA WSH WSH 11136 DET 224 TOR 444629 TOR 55573 1 CLE 2 DET DET DET TOR TOR TOR CLE CLE CLE CLE CLE SEA SEA SEA SEA SEA SEA 23 24 26 LAA NYY NYY NYY BAL BAL BOS 28 BOS 29 CLE CLE CLE SF 27 SF SF 11:10● 5:05 ■ 5:05● 5:05● MARCH/APRIL 1 2 3 4 1:05 JUNE MAY 3 1:10● 6 TOR DET DET TOR TOR 1:05● 10:10● 10:10 7:10● 6:10● 6:05● 7:05 7:05 12:35 7:05 7:05 KC TB 14 4:08● TB 25 10:08 TBMAY MIN 47 1:05● MIN 58 7:05● MIN▲569 10:35● 7:05● 7:05● 12:35 7:05● 6:05● 7:15 7:15● 1:05 4:08● 10:08 6:05● 1:05● 7:05● 7:05● 7:05● 12:35● 7:05● 7:05● 1:05● SEA SEA SEA HOU HOU 1:05● 4:05● 4:05 ■3 10:05● 4:05● 3:15 4:10● 10:35● EXHIBITION EXHIBITION EXHIBITION 16 17 18 19 4:08● 10:08 6:05● 1:05● 7:05● 666 SF 777 SF 888 AUGUST 9 SF 10 11 12 11 12 13 14 15 SEA 16 SEA 17 SEA LAA LAA LAA HOU HOU SEA LAA LAA LAA HOU HOU 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 6:05● TOR SF WSH13 CWS 14 CWS 15 CWS CLE CLE 12 10 11 10 11 12 13 14 84 1:05● 95 SF 10 12 7:05● 7:05● 1:05● TOR SF 10 SEA MIN MIN MIN SEA SEA SEA MIN MIN MIN SEA SEA 30 31 136 12:35 3581 SEA 4692 SEA 573 BAL LAA LAA NYY NYY BOS SEA SEA SEA 11992497 SF WSH WSH 16 SF 27 LAA CLE CLE CLE CLE CLE CLE SEA SEA SEA SEA SEA SEA LAA NYY NYY NYY BAL BAL BOS BOS 8 10 11 12 1 2 7:05 1:05 BOS BOS TOR SF SF SF SF SEA SEA 10 11 12 13 14 15 16 1:10● 7:05 7:05● 7:05● 7:05● 1:05● 1:05● 7:15● MIN KC ■8 7:05● KC KC KC 11 7:10● ATL 12 7:10● ATL 133 1:05●7 7:05● 7:05● 7:05●9 JUNE 12:35 4:05● 10:05● 10 12:45● 1:05 1:05● 7:05● 7:05● 7:15● 12:45● 7:10● 7:10● 1:05● 1:10● 10:10● 10:10 7:10● 6:10● 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● 7:05 7:05 12:35 7:05 7:05 1:05 HOU CWS CWS CWS CWS SEA SEA MAY 10:35● 7:05● 7:05● 12:35 7:05● 6:05● 7:05●21 7:05● 7:05●22 7:15● 12:35● 7:05●24 4:05● 7:05● 1:05● 1 7:10● 2 1:05● 4:05● 4:05 ■1623 10:05● 3:15 4:10● 10:35● 4:10● 10:35● 20 25 26 KC 18 KC ▲ 1:05● 7:10● 13 14 15 17 18 19 18 7:05● 19 TEX 20 TEX 21 12:45● 22 BAL 23 BAL 24 1:05● 5:10● 5:10● 5:10● 11:1017 4:35● 4:10● HOU HOU TEX TEX TEX TEX HOU HOU HOU HOU HOU HOU SEA 14 16 19 13 13 14 15 16 17 18 19 CLE TB 15 TB TB TOR TOR 21 15 16 17 18 19 20 1:05● 5:10● 5:10● 11:10 7:10● 6:10● 11 12 13 14 15 BAL 16 BAL 17 SEA SEA LAA HOU HOU SEA LAA LAA LAA HOU HOU NYY TEX TEX TEX BOS BOS 684 5:10● 795 LAA 86 6LAA 97 7BOS 10 11 12 WSH CWS CWS CWS CLE CLE 10 11 12 13 14 8 9 10 SEA MIN MIN MIN SEA SEA SEA MIN MIN MIN SEA SEA 4 5 8 9 10 6:35● 1:05● BAL LAA NYY NYY BOS SEASEA SEASEA SEA WSH WSH 13 14 15 BOS SEA1620 WSH WSH 1 7:05● 2 LAA 3 LAA 4 NYY 5 1 7:05● 6 2 6:05● 73 1:05 7:05 7:05 12:35 17 18 19 21 22 23 SEA BAL BAL 1:05● 7:05● 12:35● 5:10● 5:10● 4:10● LAA NYY NYY 1:10● 10:05● 4:10● 4:10● 1:10 17 4:07● 10:07● BOS18 BOS 19 ATL NYM NYM LAA LAA 14 16 17 7:05● 18 19 20 7:05 1:05 1:10● 7:05● 6:05● 1:10● 7:05 ■15 7:05● 7:05● 1:05● 7:05● SEA TEX TEX TEX PHI PHI 1:05● 7:05● 7:05● 12:35 4:05● 10:05● 1:05 MAY 3 7:05● 4 7:05● 512:35● 6 10:10 7 7:05● 8 1:05● 9 1:05● 1:10● 10:10● 7:10● 6:10● 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● KC TB TB TB MIN MIN MIN 10:35● 7:05● 7:05● 12:35 7:05● 6:05● 10:35● 12:35 7:05● 6:05● 27 28 29 30 1:10● 7:05● 6:05● 20 21 22 23 24 25 26 1:05● 4:05● 4:05 ■23 10:05● 4:05● 3:15 ▲ HOU TEX TEX TEX 4:10● 10:35● 25 TEX 26 HOU 27 HOU 28 HOU 29 TEX 30 TEX 31 HOU TEX TEX 10:35● 7:05● 12:35● 7:05● 6:05● 21 22 24 25 26 BAL 20 20 21 22 23 24 25 26 TOR DET DET DET DET LAA LAA 22 23 24 25 26 27 28 1:10● 7:05● 7:05 ■ 12:35 6:35● 1:05● 24 18 19 20 21 22 23 BAL HOU HOU HOU TEX TEX HOU HOU TEX TEX TEX TEX TEX TEX HOU HOU HOU HOU HOU HOU BOS NYM NYM MIA MIA 13 14 15 16 17 18 19 CLE TB TB12:35 TB7:05● TOR TOR 11 12 16 HOU 17 15 16 17 18 19 20 21 7:05● 7:05● 7:05● 6:05● 11 12 13 13LAA 14 14BOS 1515 HOU 16 SEA LAA SEA LAA LAA LAA HOU HOU WSH CWS CWS CWS CLE CLE NYY TEX TEX TEX BOS BOS WSH1:05● CWS CWS CWS CLE CLE 20 22 25 26 8 LAA 9 7:05● 10 11 12 13 14 4 SEA 5 SEA 6LAA 10 24 25 26 7:05● 27 712:35 28 81 5:05● 2929 5:05● 30 HOU HOU HOU TEX TEX BOS SEA23 WSH WSH 11:10● 5:05 ■21 5:05● 5:05● BAL LAA LAA NYY NYY 1:05● 3 LAA HOU HOU HOU LAA 24 LAA LAA 10:07● 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 21 22 23 24 25 BOS26 BOS 27 1:05 7:05 7:05 12:35 1:05● 7:05● 7:05● 1:05● 7:05● 7:05● 12:35● 5:10● 5:10● 4:10● 4:10● 4:10● 4:10● 1:10● PHI LAA LAA LAA TEX TEX TEX 10:05● 4:10● 4:10● 1:10 4:07● 10:07● 10 11 12 1312:35 14 5:05● 15 5:05● 16 7:05 1:05 MIN KC KC KC KC ATL ATL 1:05● 7:05● 7:05● 12:35 4:05● 10:05● 1:10● 7:05 ■ 7:05● 7:05● 7:05● 1:05● 1:05● 7:05● 12:35● 7:05●31 5:05● 1:05● 7:05● 7:05● 12:35 4:05● 10:05● 1:05● 7:05● 7:05● 12:35 5:05● 10:35● 7:05● 7:05● 12:35 7:05● 6:05● 10:35● 7:05● 7:05● 7:05● 27 28 29 30 1:05● 5:10● 5:10● 5:10● 7:05● 7:05● 6:05● 4:10● 10:35● 27 28 29 30 31 TEX HOU HOU HOU 27 28 29 30 29 30 1:05● 7:05● 7:05● 12:35● HOU TEX TEX TEX TEX HOU 25 HOU 26 HOU 27 20 28 215:05● 2922 5:05● 30 31 HOU TEX TEX TEX 18 19 23 5:05● 24 MIA DET 5:10● 5:10● 11:10 4:35● 4:10● 20 21 22 23 24 25 26 TOR DET5:10● DET DET DET LAA LAA 22 23 24 25 26 27 28 CLE TB17 TB TOR TOR 18 19 20 21 22 23 24 HOU HOU TEX TEX TEX TEX TEX TEX HOU HOU HOU HOU HOU 11 12 13NYM 14HOU 15 MIA 17 BOS NYM 27 28 29 30 31 CLE 1:05● TB TBCWS TBTB TOR TOR 15 16 18 19 2016 21 WSH CWS CWS CLE CLE TEX HOU HOU 4 SEA 5 SEA 6HOU 7BOS 8 BOS 9 MIA 10 31 5:10● NYY TEX TEX TEX BOS 4:05● 5:10● 11:10 BOS SEA WSH WSH LAA 28 29 30 4:05● 5:10● 5:10● 11:10 17 18 19 20 21 22 11:10● 5:05 ■ 5:05● 5:05● 10:10● 4:08● TEX 10:05● 4:10● 4:10● 1:10 4:07● 10:07● 10:07● 1:05● 7:05 7:05● 7:05● 7:05● 7:05● ATL NYM 12:35 NYM 12:35 LAA LAA 23 1:05 7:05 27

28

1:05● 7:05● 7:05● 12:35● 5:10● 5:10● 4:10● 4:10● 4:10● 1:10● 10:05● 4:10● 4:10● 1:10 4:07● 10:07● 1:05● 7:05●5:10● 7:05●4:10● 12:35 7:05● 4:05● 1:05● 10:05● 4:05● 5:10● 11:10 1:05● 7:05● 7:05● 12:35● 7:05● 10:35● 7:05● 7:05● 12:35 7:05● 6:05● 12:35● As30of 1/27/14 12:05● 25 DET 26 DET 27 DET 28 DET 29 LAA 31 10:35● 7:05● 12:35● 7:05● 6:05●31 TOR LAA 27 28 29 30 HOU TEX TEX TEX 18 19 20 21 22 23 24 29 30 25 DET 26 12 27 13TEX 28 14 DET 2915 LAA 30 HOU TEX TEX CLE TB TB TB TOR TOR 28 MIA TOR DET DET DET LAA 22 23 24 25 26 27 11 16 17 WSH 24 HOU CWS 25NYM CWS 26NYM CWS 27 LAA 28 MIA CLE CLE BOS LAA 29 MIA 30 HOU HOU LAA LAA 10:07● 1:05● 7:05● 7:05● 12:35 7:05● 7:05● HOME FIREWORKS ALL TIMES PACIFIC 10:05● 4:10● 4:10● 1:10 4:07● 10:07● 11:10● 5:05 ■ 5:05● 5:05● 10:10● 4:08● 10:07● 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 1:05● 7:05● 4:10● 7:05●4:10● 12:35 4:05● 1:10● 10:05● 1:05● 4:10● MAY 1:05● 5:10●26SUBJECT 5:10● 5:10●28 ALL 7:05● 7:05● 6:05● AUGUST JUNE ALL GAMES AND TO CHANGE GAMES 95.7 GAME 25 TIMES 27 29 ON 30 THE 31 AUGUST TOR DET DET LAA LAA 18 19 DET 20 21 DET 22 23 29 30 CLE TB TB TB TOR TOR 24 MIA LAA DET 31 AUGUST SEPTEMBER ● COMCAST SPORTSNET CALIFORNIA ■ ESPN ▲ FOX 10:07● 1:05● 4:10● 7:05● 4:10● 7:05● 1:10 12:35 7:05● 7:05● 10:05● 4:07● BOS 10:07● 10:10● 1 4:08● 2 NYY 3 NYY 4 NYY 15 KC BOS KC LAA12:35● BAL 1126 KC BAL 2237 KC MAY 25 26 27 28 29 30 JULY JUNE TOR DET DET DET DET LAA LAA 31 4:10● 10:35● KC KC SEA 2 4:05 SEA ■3 10:05●4 6:35● HOU 15 1:05● HOU▲26 1:05● SEA 1 4:05● 4:05● 3:15 6:35● 1:05● 10:07● 1:05● 7:05● 7:05● 12:358 6:35● 7:05●9 1:05● 7:05● 4 1:05● 6 SEA 7 10 BOS SEA SEA WSH WSH 13 14 11 12 7:05●10 12:35 7:05● 1:05● KC 338 TB 5513 TB 6624 MIN 77315 MIN 88426 MIN 99537 BAL LAA 44592 TB LAA LAA NYY NYY JUNE BOS BOS KC TB TB MIN MIN MIN DET DET TOR TOR TOR LAA 31 TB NYY NYY NYY BAL BAL MAY 48 7:05● 5 6 7 8 9 JULY JUNE KC TB TB TB MIN MIN MIN 10:35● 7:05● 12:35 7:05● 6:05● 7 9 10 11 12 13 SEPTEMBER 1:05● 12:35 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● 7:05● HOU CWS 7:05● CWS CWS■ 7:05● CWS 7:05● SEA SEA ▲ 4:10● 10:35● 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 6:05● 4:08● 10:08 6:05● 1:05● 7:05● 1:05● 4:05● 4:05 10:05● 4:05● 3:15 1 2 3 4 5 6 7 11 12 13 14 15 16 17 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 6:05● LAA NYY NYY NYY14 BAL15 BAL 16 10 11 12 13 14 15 16 WSH CWS CWS CWS CLE CLE 21 15 16 17 18 19 20 1:05● 5:10● 5:10● 5:10● 11:10 7:10● 6:10● MIN 10 12 13 NYY TEX 11 TEX TEX BOS BOS BOS 10 468 KC 579 KC 68 KC 79 KC 8 ATL 9 ATL 10 11 12 BOS SEA SEA SEA WSH WSH 10 11 12 13 14 MIN KC KC KC KC JUNE TOR SF SF SF SF SEA SEA 15 4 ATL 265 ATL 367 BAL LAA LAA LAA NYY NYY 1 2 3 4 5 1 2 3 4 BOS BOS 1 2 3 DET DET TOR TOR TOR LAA NYY NYY NYY BAL BAL SEA SEA SEA1317■ 11:10 HOU1519 4:10● HOU▲ 1:05● 4:05 10:05● 4:05● 3:15 10 11 12 14 16 14 5:10● 15 5:10● 16 JULY 18 4:35● 20 MIN KC KC KC KC ATL ATL 1:05● 7:05● 7:05● 12:35 4:05● 10:05● 1:05● 5:10● 1:05● 7:05● 7:05● 12:35● 7:05● 7:05● 1:05● SEA TEX4:05● TEX TEX PHI PHI 1:05● 5:10● 5:10● 11:10 4:35● 4:10● 10:35● 7:05● 12:35 7:05● 6:05● 1:05● 7:05● 7:05● 7:15● 12:45● 7:10● 7:10● 10:35● 5:10● 7:05● 7:05● 7:05● 7:05● 8 1:05● 97:05● 10 11 6:05● 12 4:10● 13 10:35● 14 7:05● 12:35 7:05● 1:05● 4:08● 10:08 1:05● 7:05● 1:05● 4:05● 4:05 ■ 10:05● 4:05● 3:15 ▲ BAL LAA LAA LAA NYY NYY 18 19 20 21 22 23 24 1:05● 5:10● 5:10● 5:10● 11:10 4:35● 4:10● 1 2 3 4 5 6 17 18 19 20 21 22 23 22 23 NYM 24 NYM 25 TB 26 LAA 27 LAA 287 CLE TB TB TOR TOR 1:10● 7:05● 7:05 ■ 12:35 6:35● 1:05● NYY NYY NYY21 BAL 22 BAL 23 17 18 19 20 ATL 11 12 13 14 15 16 17 BOSLAA NYM NYM MIA MIA 13 14 15 16 17 18 19 WSH CWS CWS CWS CLE CLE 15 16 17 18 19 20 21 ATL NYM NYM LAA LAA SEA BAL BAL 4 5 6 7 8 9 10 JUNE NYY TEX TEX TEX BOS BOS BOS 7 8 9 10 11 12 13 68 SEA 79 SF 8 SF 9 SFCWS 10 11 12 BOS SEA SEA WSH WSH 10 11 12 SEA 13 SEA 14 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● HOU CWS CWS CWS SEA 22 SEA ▲ TOR BAL LAA LAA LAA NYY NYY 17 18 19 20 21 23 1 12:35● 2■ 1:10 3 7:05● 4 6:05● 5 10:05● 4:10● 4:10● 4:07● 10:07● 21 SF 22 7:05● 23 24 25 26 27 1:05● 4:05● 4:05 10:05● 4:05● 3:15 ATL NYM NYM LAA LAA DET DET TOR TOR TOR 10:35● 1:05● 4:10● 4:10● 4:10● 1:10● PHI LAA LAA LAA TEX TEX TEX 10:35● 7:05● 12:35● 7:05● 6:05● 1:05● 7:05● 7:05● 12:35 4:05● 10:05● 1:10● 1:05● 7:05● 7:05● 12:35● 7:05● 7:05● 1:05● 15 16 1812:45● 20 6:05● 21 1:05●7:05● 5:10● 5:10●17 5:10● 11:1019 7:10●13 6:10● 10:35● 7:05● 12:35 7:05● NYY TEX TEX TEX27 BOS BOS BOS 30 1:05● 7:05● 7:15● 7:10● 7:10● 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● 8 9 10 11 12 14 25 26 27 28 29 30 31 10:35● 7:05● 12:35● 7:05● 6:05● 4:08● 10:08 6:05● 1:05● 7:05● BAL LAA LAA LAA NYY NYY 24 25 26 28 29 29 HOU 30 HOU TOR DET DET 1 2 NYY 3DET 4DET 5 5:05● 6 5:05● 7 1:05● 7:05● 7:05● 12:35● 5:05● LAA HOU 24 25 26 27 28 29 24 18 19 20 21 22 23 30 MIA DET NYY NYY BAL BAL 20 21 22 23 24 25 26 22 HOU 23 HOU 24 16 25 17LAA 26 LAA 27 28 LAA HOU LAA LAA LAA CLE TB TB TB TOR TOR 14 15 19 LAA 20 BAL HOU HOU HOU TEX TEX 11 12 13 14 15 16 17 BOSLAA NYM NYM MIA MIA 1:05● 7:05● 12:35● 7:05● 7:05● 1:05● SEA TEX TEX16 TEX17 PHI 18 PHI 19 13 14 15 WSH CWS CWS CWS CLE 15 16 17 18 1918 CLE 20 21 SEA BAL BAL NYY TEX7:05● TEX TEX BOS BOS BOS 24 25 26 27 28 29 30 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● 6 5:10● 7 5:10● 8 5:10● 9■ 7:05● 10 11 12 28 29 30 LAA HOU HOU HOU LAA LAA LAA 10:07● 1:05● 7:05● 7:05● 12:35 7:05● TOR SF SF SF SF SEA SEA 1:05● 7:05● 6:05● 1:05● 4:05● 4:05 10:05● 4:05● 3:15 ▲ 10:10● 4:08● TEX 10:05● 4:10● 4:10● 1:10 4:07● 10:07● 1:05● 5:10● 6:05● 7:05● 7:05● 12:35 5:05● 5:05● 22 23 245:10● 257:05● 26 7:05● 27 10:05● 28 1:10● 7:05● 7:05 12:3519 6:35● 1:05● 1:05● 4:10● 4:10● 4:10● 1:10● BOS 5:10● NYM 17 NYM■18 MIA MIA 1:05● 7:05● 7:05● 12:35 4:05● 15 20 6:05● 21 1:10● 1:05● 7:05● 7:05● 12:35● 7:05● 7:05● 1:05● NYY TEX 16 TEX TEX BOS 12 7:05● BOSAs13 BOS 14 1:05● 5:10● 5:10● 5:10● 7:05● 7:05● 6:05● 8 LAA 9 LAA 10 1112:45● 7:05● 7:05● 7:15● 7:10● of7:10● 1/27/14 12:05● 31 BAL LAA NYY NYY LAA 25 26 27 28 29 30 31 31 21 22 23 24 25 26 27 27 28 29 30 31 29 30 TOR DET DET DET LAA 1:05● 4:10● 4:10● 4:10● 1:10● PHI LAA LAA LAA23 TEX24 TEX TEX 26 18 19 20 21 22 23 24 TEX MIA DET7:05● 20 21 22 25 22 HOU 23 HOU 24 HOU 25 DET 26 LAA 27 LAA 28 CLE TB TB TB7:05● TOR TOR 7:05● 12:35● 7:05● 1:05● BAL BOS1:05● NYM NYM MIA MIA 31 13 14 HOU 15 HOU 16 HOU 17 TEX 18 TEX 19 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● LAA SEA BAL BAL 12:35● 29 30 HOME 1:05● 7:05● 7:05● 12:35● 5:05● 5:05● 5:05● FIREWORKS ALL TIMES PACIFIC 12:35● 10:07● 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 4:05● 5:10● 5:10● 11:10 MIA DET 10:10● 4:08● 22 23 244:10● 251:10 26 4:07● 27 5:05● 28 10:05● 4:10● 10:07● 1:05● 7:05● 7:05● 12:35 5:05● 1:05● 4:10● 4:10● 4:10● 1:10● BOS 15 NYM 17 NYM 18 MIA MIA 16 19 7:05● 20 6:05● 12:35● NYY TEX BOS BOS BOS 21 1:10● 28 TEX 29SUBJECT 30 TEX ALL GAMES TIMES ALL GAMES ON 95.7 10:10● TEX 25 AND 4:08● 26 27 TO CHANGE 28 29 30 THE GAME 31

1:05● 4:10● 4:10● 4:10● 1:10● 27 28 29 DET 30 31 29 HOU 30 HOU TOR DET DET7:05● LAA TEX MIA 12:05● DET7:05● 1:05● 12:35● 7:05● 1:05● 20 21 22 HOU 23 DET 24 LAA 25 26 HOUCALIFORNIA HOU HOU TEX As ofTEX 1/27/14 ●BAL COMCAST ■7:05● ESPN ▲ FOX 29 SPORTSNET 30

MIA DET 23 10:07● 1:05● 7:05● 7:05● 22 4:05● 5:10● 10:10● 4:08● BOS 5:10● NYM 2411:10 NYM 2512:35 1:05● 7:05● 7:05● 12:35 JUNE SEPTEMBER HOME 4:08● FIREWORKS JULY SEPTEMBER 10:10● AUGUST

26 7:05● MIA 27

7:05● MIA 28 5:05● 5:05● ALL TIMES PACIFIC

1:05● 4:10● 4:10● 4:10● 1:10● 27 HOU 28 HOU 29 30 31 TEXALL GAMES AND TIMESSEPTEMBER SUBJECTHOU TO CHANGE ALL GAMES ON 95.7 THE GAME 29 30 MIA DET12 5:10●231 11:10 342 1 5:10● 6 BAL 7 4:05● NYY 5 BAL 6 BAL 7 LAA NYY NYY BAL ● COMCAST SPORTSNET ■ ESPN ▲ FOX SEA SEA 1 SEA 5514 HOU 6625 DET 2 CALIFORNIA DET 3 NYY TOR 4453 HOU TOR TOR SEA 4:08● SEA SEA HOU HOU KC KC JUNE 10:10● JULY 4 5 6 1 2 3 4 5 HOU HOU▲ 10:05● 4:05● 3:15 SEA SEA SEA HOU HOU 1:05● 1:05● 4:05● 4:05 ■ 10:05● ▲6 7:05● 12:35 7:05● 1:05● 4:08●AUGUST 10:08 6:05● 4:05● 1:05● 3:15 7:05● JULY 1:05● 7:05● 12:35 7:05● 1:05● 6:35● 13 1:05● 14 12 7:05● 13 14 10 119 12 7:05● 7:05● 1:05● 98 12:35 10 11 12 13 10 11 12 BAL LAA LAA LAA NYY HOU CWS CWS SEA TOR 773816 1:05● SF 884927 CWS SF SF SF SEA SEA 10 11 12 13 642 CWS 753 SEA 864 NYY 975 NYY 5 NYY BAL 6 NYY BAL 7 LAA NYY NYY NYY BAL BAL HOU CWS CWS CWS CWS SEA KC TB TB TB MIN MIN MIN DETDET95931 JUNE DET TOR TOR TOR 14 SEA 1 2 3 KC KC 11 12 13 7 8 10 11 12 1325 DET TOR TOR TOR 7:05● 7:05● JULY 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● CWS SEA SEA HOU CWS CWS CWS CWS SEA SEA 1:05● 5:10● 5:10● 5:10● 11:10 7:10● 6:10● 1:05● 7:05● 7:05● 7:15● 12:45● 7:10● 7:10● AUGUST 1:05● 5:10● 5:10● 7:10● 6:10● 10:05● 4:05● 3:15 ▲ 4:05● 4:05 ■ 11:10 10:05● 4:05● 3:15 ▲ JULY 7:05● 5:10● 7:05● 12:35 7:05● 7:05● 6:05● 4:08● 10:08 6:05● 1:05● 7:05● 4:08● 10:08 6:05● 1:05● 7:05● 6:35● 1:05● 21 20 6:10● 11:1019 7:10●13 21 15 16 17 18 19 20 1:05● 5:10● 5:10● 5:10● 11:10 7:10● 6:10● 19 20 14 15 16 17 18 BOS BOS BOS 13 14 15 TEX 16 TEX 17 PHI 18 PHI 19 NYY TEX BOS BOS BOS SEA TEX 12 NYY 14 14 15 16 17 18 19 20 8 9 10 11 12 13 14 SEA BAL BAL 10 11 12 13 14 15 16 SEA PHI 10 11 12 BAL LAA LAA NYY NYY 5 BAL 6 NYY 7 MIN KC KC KC ATL TORTOR SF SF SF SF SEA SEA 316 KC 427 TEX 5318 TEX 6429 9TEX 75310 PHI 8611 975 6 SF15 7 SF 16 8LAA 12 NYY BAL 4 ATL LAA NYY NYY NYY BAL BAL SF SF SEA SEA KC TB TB TB MIN MIN MIN 18 19 20 DET DET TOR TOR TOR 14 17 18 19 20 1 25 1 2 3 4 7:05● 7:05● 1:05● TEX PHI PHI 1:05● 7:05● 7:05● 12:35● 7:05● 7:05● 1:05● SEA TEX TEX TEX PHI PHI KC KC DET DET TOR TOR TOR 1:10● 7:05● 7:05 ■ 12:35 6:35● 1:05● 1:10● 7:05● 6:05● 7:05● 7:05● 1:10● 7:05● 7:05 ■ 12:35 6:35● 1:05● 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● 1:05● 5:10● 5:10● 5:10● 11:10 4:35● 4:10● JULY 1:05● 7:05● 7:05● 7:15● 12:45● 7:10● 7:10● 10:05● 4:05● 3:15 ▲ 4:05● 4:05 ■ 10:05● 4:05● 3:15 ▲ 1:05● 7:05● 7:05● 7:15● 12:45● 7:10● 7:10● 4:08● 10:08 6:05● 1:05● 7:05● 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 6:05● 26 6:35● 27 1:05● 28 22 23 24 25 26 27 28 12:3519 4:08● 10:08 6:05● 1:05● 7:05● 1:10● 7:05● ■24 21 22 23 24 25 26 27 1:05● 20 LAA 22 21 LAA 22 7:05 23 12:35 24 6:35● 25 1:05● 26 MIA BOS NYM NYM MIA MIA PHI TEX 21 23 25 26 27 20 MIA 21 15 16 17 18 19 20 21 BAL HOU HOU HOU TEX TEX 17 18 19 20 21 22 23 BOS 12 NYY BOS 13 BOS 14 13 14 15 15LAA 16 16TEX 1717 TEX 18 19 NYY TEX 11 TEX TEX BOS BOS BOS PHI LAA LAA TEX TEX TEX 13 18 NYY 19 86 LAA 97 14 10 11 12 13 14 ATL NYM NYM LAA LAA SEA BAL BAL 10 12 13 14 SEA BAL 15 BAL 16 8 8LAA 9 9KC 10 11 12 BAL LAA LAA NYY 6 7 10 11 12 MIN KC KC KC ATL ATL 25 TEX 26 NYY 27 TOR SF SF SF SF SEA SEA 21 22 23 24 25 26 27 3 4 5 6 7 8 TOR SF SF SF SF SEA SEA 4:10● 1:10● TEX TEX 1:05● 4:10● 4:10● 1:10● PHI LAA LAA LAA TEX TEX TEX 1TB KC TB TB MIN MIN MIN 7:05● 7:05● 12:35● 1:05● 7:05● 7:05● 12:35 5:05● 5:05● DET 4:10● DET 25:05● TOR 3 5:05● TOR 4 5:05● TOR 95 7:05● 7:05● 1:05● 7:05● 7:05● 12:35● 5:05● 5:05● 5:05● 1:05● 7:05● 7:05● 7:05● 7:05● 1:05● | 10:35● 12:35● 6:05● 28 CELEBRATING 20 YEARS1:05● WWW.HEALTHFITNESS.US 1:10● 7:05● 1:10● 7:05● 6:05● 7:05● 1:05● 7:05● 10:35● 7:05● 7:05● 7:05● 7:05● 7:05● 1:05● 5:10● 5:10● 5:10● 11:10 4:35● 4:10● 1:05● 7:05● 7:05● 7:15● 12:45● 7:10● 7:10● 1:05● 7:05● 7:05● 7:15● 12:45● 7:10● 7:10● 29 30 5:05●26 5:05●27 5:05●28 12:35● 5:05● 5:05● 5:05● 1:05● 6:05● 28 29 30 27 7:05● 28 7:05● 29 12:35 30 7:05● 31 7:05● 4:08● 10:08 6:05● 1:05● 7:05● MIA DET TEX 30 22 23 24 25 26 27 28 TEX 28 HOU 29 HOU HOU 24 25 26 27 28 25 MIA 30 20 20 21 21 22 22NYM 23 23 2424 MIA 29 25 26 MIA MIA TEX BOS NYM

20 20

1:05● 1:05●

TEX TEX

21 21

HOU HOU

27 27

4:05● 4:05● 33

1:05● 1:05●

TOR MIN TOR MIN HOU HOU 1:05●

66 10 10 77

HOU HOU

29 29

7:05● 7:05●

28 28

7:05● 7:05● 6:05● 17 18 19 7:05● 17 BAL 18 BAL 19 BAL7:05● BAL 6:05● 7:05● 7:05●

6:05● 6:05●

5:05● 5:05●

5:05● 5:05●

HOU TEX TEX HIT HOU& RUN TEX - 12 TEXGAMES

HOU HOU

23 23

HOU HOU

30 30

AUGUST 7:05● AUGUST 7:05● 12:35 12:35

24 24

25 25

31 31

JULY 5:10● 11:10 JULY 5:10● 11:10 SEPTEMBER SEPTEMBER

5:10● 5:10●

KC KC

HOU HOU

22 22

11:10 11:10 5:10● 16 5:10● 16

26 26

KC KC

SEPTEMBER

6:35● 6:35●

KC KC

15 DET TB DET TB 1225 SEA SEA 4:08●

DET TB DET TB SEA SEA 10:08

77 11 11 88

88 SF 12 KC SF KC 12 CWS 99 CWS 7:05●

99 SF 13 KC 13 SF 10 KC 10 CWS CWS 7:15●

18 14 18 15 15

19 NYM16 20 21 22 BAL BAL 6:35● 1:05● 17 19 20 21 NYM LAA LAA 22 BAL BAL 19 16 17 18 NYM15 NYM 17 LAA 18 LAA TEX TEX TEX 18 PHI PHI 16 19

7:05● 7:05● 1:05● 1:05●

SF KC SF KC CWS CWS 7:05●

22366 3

22

1:05● 1:05●

4 114

TB TB SEA SEA

TOR MIN TOR MIN

11

48 TOR MIN TOR MIN 4558 HOU HOU 1:05●

59 TOR MIN TOR MIN 5669 HOU HOU 7:05●

10 11 SF 14 SEA 15 10 11 KC ATL 14 15 SF SEA 11 12 KC 11 ATL 12 CWS SEA CWS SEA 1 12:45●KC 7:10● 1 KC

12 SEA 16 12 ATL 16 SEA 13 ATL 13 SEA SEA 2 7:10● 2

33477 4

6:05● 7:05● 12:35 7:05● 4:08● 10:08 6:05● AUGUST 7:05● 12:35 7:05● 12:35 AUGUST 7:05● 12:35

7:05● 1:05● 7:05● 7:05●

6:05● 7:05● 6:05● 1:05● 1:05●

1:05● 5:10● 5:10● 5:10● 11:10 4:35● 4:10● KC 7:10● 1:05● 7:05● 1:05● 5:10● 5:10● 7:05● 5:10● 7:15● 5:10● 12:45● 11:10KC 7:10● 4:35● 4:10● 1:05● 5:10● 5:10● 11:10 7:10● 6:10● 5:10● 1:05● 5:10● 5:10● 11:10 7:10● 6:10● 6:35● 1:05● 13 14 15 16 17 18 19

SEA ATL SEA ATL SEA

17 13 17 14 14

23 19 23 20 20

SEA 33 TB 44 TBTEX 55 TBTEX66 MIN TEX77 MIN7:05● PHI88 MIN6:05● PHI 99 KC 1:10● KC TB7:05● MIN MIN6:35● MIN6:05● 10:35● 7:05● 12:35● 7:05● 6:05● 1:10● 7:05● 10:35● TB 7:05● TB7:05 12:35● 7:05● 6:05● 1:10● ■ 12:35 1:05● 1:10● 7:05● 7:05 ■ 12:35 6:35● 1:05● 1:05● 7:05● 7:05● 12:35 7:05● 7:05● 6:05● 20 21 22 23 24 25 26

1:05● 7:05● 7:05● 6:05● 24 7:05● 25 7:05● 2612:35 27 28 29 TEX 30 20 21 22 23 24 25 26 BAL HOU HOU HOU TEX LAA HOU HOU HOU LAA LAA LAA 24 25 26 27 28 29 30 TEX BAL HOU HOU HOU TEX 21 22 23 24 25 26 27 LAA 10 HOU11 HOU12 HOU LAA LAA LAA PHI LAA LAA LAA TEX TEX TEX 21 22 23 24 25 26 27 13 14 15 16 PHI LAA LAA MIN 10 KC 11 KC 12 KCLAA 13 KC TEX 14 ATL TEX 15 ATL TEX 16

KC MIN KC7:05● KC7:05● KC 12:35 ATL5:05● ATL 5:05● 1:05● 1:05● 5:10● 5:10● 5:10● 7:05● 7:05● 6:05● 1:05● 7:05● 7:05● 12:35 5:05● 5:05● 1:05● 5:10● 5:10● 5:10● 5:10● 5:10● 5:10●11:10 7:05●4:35● 7:05● 6:05● 1:05● 7:05● 7:05● 12:35● 5:05● 5:05● 5:05● 7:05● 1:05● 4:10● 1:05● 7:05● 12:35● 5:05● 5:05● 5:05● 1:05● 5:10● 5:10● 5:10● 11:10 4:35● 4:10● 27 28 HOU 29 29 HOU 30 30 31 27 28 31 TEX HOU 31 TEX HOU HOU HOU LAA 31 28 29 30 18 19 20 21 22 23 LAA 17 TEX 28 ATL 17 1829 NYM 19 30 NYM 20 21 LAA TEX ATL NYM NYM LAA 22 LAA LAA 23 4:05● 5:10● 5:10● 11:10 12:35● 4:05● 5:10● 7:05● 5:10● 12:35● 11:10 As of 1/27/14 12:05● 12:35● 10:35● 7:05● 6:05● As of 1/27/14 12:05● 10:35● 7:05● 12:35● 7:05● 6:05●

24 HOU 25 25 HOU 26 26 HOU 27 27 LAA 28 28 LAA 29 29 LAA 30 LAA 24 HOME PACIFIC LAA HOUFIREWORKS HOU HOU LAA LAAALL LAA 30 HOME FIREWORKS ALL TIMES TIMES PACIFIC 1:05● 5:10● 5:10● 5:10● 7:05● 7:05● 6:05● 1:05● 5:10● 5:10● 5:10● 7:05● 7:05● 6:05● ALL GAMES AND TIMES SUBJECT TO CHANGE ALL GAMES ON 95.7 THE ALL GAMES AND TIMES SUBJECT TO CHANGE ALL GAMES ON 95.7 THE GAME GAME AUGUST 31 SEPTEMBER AUGUST 31 ● COMCAST SPORTSNET CALIFORNIA ■ LAA ●LAA COMCAST SPORTSNETSEPTEMBER CALIFORNIA ■ ESPN ESPN ▲ ▲ FOX FOX

12:35● 12:35●

KC HOU KC HOU

3377

MIN SEA MIN SEA

10 14 10 14

1:05● 1:05● 1:05● 1:05●

SEA SEA

11

TB CWS TB CWS

4488

1:05● 1:05●

SEA SEA

22

SEA SEA

7:05● 7:05● 12:35 12:35

TB TB MIN SEPTEMBER CWS CWS CWS TB TB MIN SEPTEMBER CWS CWS CWS 5599

44

KC HOU KC HOU

1155

KC HOU KC HOU

2266

77 11 11

MIN SEA MIN SEA

88 12 12

MIN SEA MIN SEA

99 13 13

33 66 10 10

6:35● 7:05● 1:05● 6:35● 1:05● 1:05● 7:05● 1:05●

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COMMUNITY

STRONG BODY EQUALS STRONG MIND, SAY PAROLEES By Dr. Donna, Editor

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s a counselor working with parolees who spent time working with parolees at the Sacramento County Office of Education partnering with California Department of Corrections and Rehabilitation (CDCR), Natalya Edwards kept asking the question “Why?” Why did we lose clients and they ended up back in prison? Why did they give up the straight and narrow path and return to their drugs of choice? Why did they do well enough in prison to get out early, yet return after only a few months? She had been teaching parolees life skills and employment skills but it seemed that there was something missing in the training. That’s

when she began researching and asking them a lot of questions, such as how did they cope in prison? What did they do to stay focused and not succumb to stress and their surroundings? “Coping to prison life is a mental act. They had to strengthen their mind, body and soul – and they did it through strengthening their body with circuit training and prayer,” she said. “It was the endorphin increase from working out and prayer that made the biggest difference.”

DeMarcus Cousins with parolees, (and Natalya Edwards), from Sacramento Community Based Coalition fitness program.

She realized the problem was that after they got out, they had to assimilate back into regular society and they now had new stresses to deal with such as unemployment, family reunification, sobriety, and lack of education. Exercising and joining a gym on a limited budget was often not possible, and their endorphin levels plummeted. The parolees started getting edgy, then noticed that little things upset them more and more until Natalya Edwards & Chris Leibforth, finally big blowups Creators of the health & wellness occurred. The workprogram for parolees. outs had significantly

reduced their stress and anxiety levels in prison. “The transition from prison to community is a difficult one,” Christopher Leibforth, Project Specialist II at the Sacramento Community

Based Coalition and Sacramento County Office of Education stated. “Any substance abuse issues, lack of employable skills, family issues or mental and physical illness can Continued on page 32

“The Health and Fitness class for the parolees is a creative and innovative addition to one’s reentry plan and coupled with the SCBC’s additional programming, has proven to be an effective means of preparing our clients for life outside of prison while simultaneously reducing the stress and anxiety associated with their return.” Christopher Leibforth, SCBC Project Specialist

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COMMUNITY

STRONG BODY EQUALS STRONG MIND, SAY PAROLEES Continued from page 31

remain with our clients through the duration of their correctional experience. Additionally, a number of offenders have found their existing circumstances complicated by new mental and physical health problems, as well as added criminogenic qualities resulting from negative institutional cultures, increasingly long periods of incarceration and isolation from the community. When the above issues are not addressed during an offender’s reintegration, the pressure can be overwhelming and the outcome may very well be repeat criminal behavior, Natalya teamed up with Chris Leibforth and they created a workout program for the parolees, presented it to their supervisors and received funding to begin the workouts with a gym membership at Mather Recreational Center three times a week for an hour and a half. “Sobriety depends on a healthy mind, body and soul,” Natalya said, “and now they can have access to equipment to create the healthy body part of the equation.” Here are some of the comments from some of the parolees about this program: “It’s good for overall well being.” “It makes me feel refreshed. I don’t realize until I workout that I can let all the stress go. I’m not impatient with kids and spouse when I workout.” “Working out allows me to gain

32 CELEBRATING

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CARING FOR SICK PETS:

RECOGNIZING ILLNESS EARLY

By Todd M Goates

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t some point in your pet’s life, you will need to take your pets to the vet, whether for an emergency, illness, a routine checkup, or dental procedure. Often though, people try to make reasons to not take their pets to the vet. This can be dangerous, as it is harder to perceive illness in our pets than it is in ourselves. Below are some signs for cats and dogs that they need to be taken to the vet: better control of myself. Instead of letting things take me to the point where I’m yelling at people, I approach it calmly.” “I feel better and have a better attitude. Working out keeps me out of trouble.” “Working out together brings us all together ethnically speaking.” The program was started in April and later that month our Sacramento Kings very own DeMarcus Cousins made an appearance to encourage the parolees to make the program a success in their lives. He spoke on how the idea was really a great one, and exactly what they needed. Already Natalya and Chris are seeing changes. “Their attendance in required classes and community service is up, and when they’re at class, they are more alert,” Natalya stated. H&F Since 2007, over 3000 parolees have attended the Sacramento Community Based Coalition. Less than 20% of those who graduated return to prison or jail for any reason include new commitment offenses, violation of parole and parole holds. The accepted rate of those who do not participate reentry program like the SCBC is roughly 70% who eventually return to prison or jail.

WWW.HEALTHFITNESS.US

How to know when your cat isn’t well: Meowing louder or more frequently than normal. Though some cats are more vocal than others, if you start to notice a change in the volume or manner that your cat meows, this may be a sign that the cat is in pain or ill. When petting your cat, feel for any wounds, lumps, or swelling. Finding any of these is a bad sign and needs veterinarian attention. Cats can the common cold similar to humans. Symptoms include a runny nose, frequent sneezing and coughing, and crusty eyes, etc. If the symptoms worsen or last longer than about a week to 10 days, consult your veterinarian. If your cat starts skipping meals, that doesn’t mean they are dieting. Look for changes in their eating habits. Though cats sleep through much of the day, if you start to notice extreme lethargy, this can also be a bad sign. Cats groom often. If they start to groom excessively and pull out fur or

lose a lot of fur, this may be a sign of a parasite or potential skin problem. Signs of a Sick Dog: Difficulty breathing: wheezing, choking, weak or raspy breathing. These symptoms can mean a variety of dangers such as an allergic reaction, heart or lung disease, or even something caught in your dog’s throat. Sudden changes in your dog’s behavior. Most dogs are normally pretty alert, but if you start to seem extreme lethargy, collapsing, weakness, seizures, or unresponsiveness, it’s time to visit your vet. Vomiting or diarrhea. This is normal in dogs from time to time, but if the episodes last longer than a 24-hour period, you need to visit the vet. Make sure that your dog stays hydrated when this occurs. Change in gum color/texture. Gums will tell a lot about your dog’s state of health. They should normally be pink and moist. If you notice different colors, check with your vet. Difficulty urinating. This can be a sign of infection or more serious diseases. Exposure to poisons. Dogs will put about anything in their mouth. If you see your dog consume something that doesn’t appear healthy, don’t hesitate to contact your vet. A phone call is better than nothing. H&F For more information, please visit our website: utahpetcare.toddgoates.com For more tips on helping your pet to have a longer, healthier, and happier life, please visit our website.


FIRST AID BASICS FOR PET OWNERS By Art Crood

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PETS

ometimes, accidents simply cannot be avoided. This also runs true for pets. Sooner or later, household pets, dogs and cats, will get hurt or ill because of an accident. Since there is no time to waste when your pet is involved in an accident, it would definitely be helpful for you to know the basics of giving first aid and how to immediately help your furry friend. One of the most common accidents involving pets is getting hit or run over by a car. This serious accident requires you to bring the pet immediately to the vet or animal clinic. However, while on the way to the vet or clinic, you can do the following to help your pet feel less pain without further aggravating any sustained injuries: If the pet is not acting out aggressively, stabilize any broken bone by covering it with a bandage or by using a splint. If there’s an open wound, cover it with gauze or any clean and sanitized piece of cloth so that further infections can be avoided. When taking your injured pet to the vet or hospital, put the animal in a carrier or open box. Carrying your hurt pet might worsen your pet’s condition. It is also important to keep in mind that even if the pet is seriously hurt, it can still try to bite or scratch you, even if you are only trying to help. As such, keep your face and hands away from its mouth, as a good safety precaution. Another common mishap pet owners may encounter with their furry friends is their pets accidentally swallowing poisonous products. Unfortunately, any home has an endless supply of poisonous and toxic products: cleaning products such as detergents, dishwashing soap and bleach. Also, certain sanitizing staples at home such as alcohol are also common toxic items for pets. The usual symptoms that your pet has ingested some poisonous products are: Loss of consciousness Seizures Breathing difficulties Of course, if your pet has been poisoned, you need to rush immediately to an emergency vet. Before going out or on your way to the vet, give your pet milk of magnesia or activated charcoal if you have them on hand. These items can absorb the poison your pet accidentally ingested. Also, make sure that you take a sample of the poisonous product accidentally swallowed so that the vet can make the smartest decisions on how to treat your pet. H&F

MAY/JUNE

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FOOD & NUTRITION

CONCERTS IN THE PARK 2O14 SCHEDULE Place: Cesar Chavez Plaza When: Friday nights from 5 to 9 pm through July 25 May 2 Zuhg | The Nickel Slots | IdeaTeam | Rock & Rhyme May 9 The Nibblers | Autumn Sky | Eli & The Sound Cult | EGG | DJ Epik May 16 Burn Halo | Some Fear None | Alex Vincent Band | FUDI | Sleep Rockers May 23 The Snobs | Phil & The Blanx | Massive Delicious | Simple Creation | J- Ras May 30 James Cavern and the Council | Joy & Madness | Survival Guide | Once an Empire | Billy Lane June 6 Dance Gavin Dance | Life in 24 Frames | City of Vain | Cemetery Sun | Pag

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June 13 7 Seconds | The Secretions | Lonely Kings | Colonel Jimmy & The Blackfish | DJ Roger Carpio June 20 Andy Allo | Contra | The Harbor | Delta City Ramblers | Sam I Jam June 27 Chris Gardner Band | Island of Black & White | Keri Carr Band | The Three Way | Elliot Estes July 11 Arden Park Roots | Young Aundee | The Denver J Band | Blaquelisted | Zephyr July 18 !!! | Saint Solitaire | Sea Legs | Shaun Slaughter July 25 The Brodys | Jeremy Briggs | The Kimberly Trip | Pointdexter | Oasis + Ink’d Up Official Park Rules: • No shirt, no shoes = No entrance • No dogs or other animals allowed • All bikes must be parked in bike valet • Bags and coolers are subject to search and must be smaller than 2 x 2 x 2ft • No glass, outside alcohol, or weapons allowed • Must show a valid ID for wristband • No re-entry after 8:30 pm • No outside solicitations, flyers or materials H&F


NUTRITION

MAY/JUNE

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Pain, Anxiety, Insomnia or Depression? WE HAVE THE ANSWER! W

e want to introduce you to a revolutionary device, 20 years in the making. The Fisher Wallace CES (Cranial-Electrostimulation), this simple yet advanced device, is finally FDA cleared and clinically proven by more that 60 published studies from Harvard, Columbia, and many other respected medical centers. It has become the treatment of choice among many leading specialists to effectively treat several challenging diagnoses. The Fisher Wallace CES naturally uses your own brain’s chemistry to promote healing. Dr. Rinzler has extensive experience treating his patients with this approach, having been involved since the initial design of the device almost 20 years ago. Since similar neurotransmitters in the brain are involved, ongoing research is finding this approach effective for related conditions such as: • Fibromyalgia & other fatigue related diagnoses. • Headaches (migraine and others). • Addiction & Withdrawal Symptoms. • PTSD (Post Traumatic Stress Disorder). The common ingredient is the loss of the naturally delicate balance of chemicals within the brain. The FW CES treatment encourages release of your brain’s own healing chemicals. Dr. Rinzler is so excited to introduce new patients to this amazing device that he is offering new patients who mention this ad, this incredible offer: The complete consultation for CES with him ($397 value) and your first treatment ($44 value) for a total of only $99 for both, and if you purchase a FW unit the visit will be totally FREE! This is over a $400 value and can be offered for a limited time only.

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G.S. Rinzler MD-MPH, FABPMR Founder, CEO, Advanced Physical Medicine & Pain Care Clinic, Inc.

H&fm may june 2014 online  
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