Healthy Beginnings Magazine November 2018 by Healthy Beginnings Magazine

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

November N b 2018

STRENGTH FOR THE SLOPES SIMPLE, EFFECTIVE WAYS TO PREP YOUR BODY FOR WINTER PAGES 6-11

YOU ARE WHAT YOU EAT WHAT DO ‘NATURAL’ FOOD LABELS REALLY MEAN? PAGE 14

SWEAT IT OUT ARE FAR INFRARED SAUNAS WORTH ALL THE HYPE? PAGE 22

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HEALTHY BEGINNINGS • November 2018

CONTENT HEALTHY BODY

HEALTHY LIVING

06 6 Off-Mountain Training Moves To Get Your Body Ready For Winter Sports

21 New Developments In Cancer Treatment

08 A Short And Sweet Feldenkrais Way To Improve Your Skiing

22 Are Far Infrared Saunas Worth All The hype?

05 How A Finnish Word Will Help You Overcome Obstacles This Winter

20 Testosterone Supplementation For Wintertime Athletic Performance

10 Try These Simple Yoga Poses If You Overindulge This Thanksgiving Season

HEALTHY EATING

IN EVERY ISSUE 04 Editor’s Note

12 Yarrow And Elderberry Herbs Can Help During Cold And Flu Season

24 Local Wellness Directory

14 The Importance Of Checking Where Your ‘Natural’ Food Comes From

26 The Cork Boards

16 Unveiling The Hidden Culprit Behind Diabetes — It’s Not Just Sugar

27 Local Events Calendar

HEALTHY MIND

ON THE COVER

17 Mine The Gold In Your Life Through Your Dreams

06 Strength For The Slopes

18 Several Ways Exist To Delay Onset Of Alzheimer’s Disease

14 You Are What You Eat

19 Ten Steps For Healthy Brain Function (Part 11)

22 Sweat It Out

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

EDITOR’S NOTE After a good dinner, one can forgive anybody, even one’s own relations.” — Oscar Wilde

reetings, readers, and welcome to the November 2018 edition of Healthy Beginnings!

In the case of the former, November is special for me because Thanksgiving is my absolute favorite holiday of the year. The fact I am a Detroit Lions fan likely lends to this (since the Lions play on Thanksgiving every year, it’s extra special), but the main reason is because it’s the time of year when food, friends and family all come together. I’m a big fan of the traditional Thanksgiving meal, and add to it the ability to watch football and holiday movies, well, you can’t go wrong. Well, that’s not entirely true. All that food is tasty and tantalizing, but where you CAN go wrong is if you eat too much of it, and/or indulge in too much sugar and sweets. With that in mind, we wanted to ensure some of the content in this month’s edition addresses the potential for overeating and overindulging. Did you know the average American consumes a hefty 3,000 calories on Thanksgiving, for dinner alone, according to the Calorie Control Council? Considering that, read from Dr. Kathaleen Martin Midcalf of the Yoga Pearl how certain yoga exercises can help you battle the bulge (page 10-11). Also, one way you can enjoy food responsibly this holiday season is to ensure you’re preparing natural, organic products. But just because a label says “all natural” doesn’t mean that’s always the case, writes Cassandra Walker (pages 14-15).

November is also traditionally when we get our first taste of real snowfall across the Sierra, and Reno-Tahoe ski resorts will soon open en masse to offer some of the best terrain the world has to offer. But, are you ready to hit the slopes this season? It’s OK if you’re not — after all, our bodies can get a bit rusty during autumn as we wait for the snow to fall. As such, we wanted to make sure proper ski season prep was a key focus area in this month’s edition. For example, turn to pages 6-7 and read from Dr. Karla Moore about why off-mountain training can minimize the risk of injury. Or, check out pages 8-9 to read from Carole Bucher about a Feldenkrais-aided way to improve your skiing this winter. Whether you’re spending time with family or waxing those skis in preparation for the season’s first powder day, I hope you enjoy what this month’s edition of Healthy Beginnings has to offer. With that, here’s to a snow-filled winter season — and, go Lions!

Kevin MacMillan

EDITOR

Kevin MacMillan | kmacmillan@swiftcom.com

GRAPHIC DESIGNER Mikey McGarvey

November is always an exciting month for we Reno-Tahoe residents, primarily for two reasons: 1. The holiday season — and all the warmth and family gatherings it entails — hits a fever pitch; and 2. Ski and snowboard season is almost upon us.

Cheers,

HEALTHY BEGINNINGS

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CONTRIBUTING WRITERS

Elaine Brooks, Carole Bucher, Dr. William Clearfield, Andy Drymalski, Robert A. Eslinger, Dr. Robert Floyd, Dr. Kathaleen Martin Midcalf, Annora McGarry, Alexandra Montigny, Dr. Karla Moore, Dr. Melvin Ibarra Nario, Cassandra Walker

COVER PHOTO Sean Mirus

Healthy Beginnings Magazine’s mission is to provide resources and information on alternative and integrative medicine, nutrition, fitness, green living, sustainability and the products and services that support living a natural, holistic and healthy lifestyle. Healthy Beginnings is a free publication distributed locally and is supported by local advertisers. Magazines are distributed monthly throughout the Reno, Sparks, Carson City, Minden, Gardnerville, Lake Tahoe and Truckee areas. If you have questions about Healthy Beginnings Magazine’s distribution, contact Candice Lindsey at clindsey@sierranevadamedia.com. We do not necessarily endorse the views expressed in articles written by contributing writers to Healthy Beginnings, nor are we responsible for products and services that are advertised in this magazine. Always consult your health care provider for clarification. All rights reserved. 2018© by Sierra Nevada Media Group. Although some parts of this publication can be reproduced or reprinted, we require permission be obtained in writing. Please email brogers@hgmag.com for permission. Past issues may be found on our website at www.HBMag.com. PRINTED IN THE USA

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HEALTHY BEGINNINGS • November 2018

Can you sisu?

HEALTHY BODY

HOW A FINNISH WORD WILL HELP YOU OVERCOME OBSTACLES THIS WINTER By Annora McGarry

he Scandinavian culture seems to have this winter thing figured out. Words like “hygge,” a Danish word that roughly translates to “self-care,” and “logom,” a Swedish word that refers to creating balance in one’s life, have entered the American lexicon in the past few years. These words are more than just expressions — they refer to a practice of holistic well-being that has been gaining attention in scientific, psychological and other wellness-related fields in recent decades. Here’s one word you may not have heard yet: “sisu.” Sisu is a Finnish word, and roughly refers to perseverance and grit. It is more than a word — it is a concept that encourages us to look inward to reframe our approach to adversity.

Internalizing this concept allows us to live freely — there are always going to be obstacles, but we have the resources, the grit and the mental determination to overcome anything in our way. Sisu is slightly different than perseverance — it relates specifically to short-term tasks and goals. Think about shoveling snow this winter. Sisu approaches obstacles through a timeline of short moments — you have the grit to get up when your alarm rings at 6 a.m. You have the determination to make sure that your driveway is cleared, one shovelful at a time, so that

you can get to work on time. And after that? Maybe you have a moment to reward yourself with some hygge — take a few minutes to enjoy that hot cup of coffee, and mentally prepare for the day. Living in Northern California and Nevada, we know the struggles of winter. Huge snowstorms in Tahoe, short and blustery days in Reno and colder temps all around — these factors can contribute to a feeling of frustration, depression and apathy as the seasons change. The next time that you are shoveling snow at 6 a.m. to get to work, or struggling to wake up early to go to the gym, consider sisu. You, as a human being, contain the resources to overcome these obstacles and turn them into opportunities. There are external resources to help you too — you cannot create your own sisu without a support network. Sisu is only effective as a practice when it is combined with other means of maintaining mental and physical wellbeing. Rather than ignoring or trying to suppress issues, it allows us to embrace those issues. Are you feeling the effects of Seasonal Affective Disorder? The concept of sisu doesn’t require that you put your head down and persevere through it — it empowers you to find the tools to alleviate it. Purchase a sun lamp. Speak to a therapist. Just do what needs to be done to attain a more harmonious inner and outer balance — sometimes seeking help takes as much grit as working through something on your own. This winter, think of sisu as it relates to your life. Find the resilience and hardiness to make this winter the best one yet — one step at a time. Annora McGarry is a lover of all things outdoors who has made her home in Tahoe City. She works for Granlibakken Tahoee, a resort, retreat center and lodge located in Tahoe City. Granlibakken Tahoe hostts twice yearly wellness retreats, under their Sierra Soul brand. Visit granlibakken.co om to learn more.

If you’re struggling to commit to exercising with that afternoon fall hike, consider “sisu.” PHOTO: ANNORA MCGARRY

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

HEALTHY BODY

Strength for the slopes

6 OFF-MOUNTAIN TRAINING MOVES TO GET YOUR BODY READY FOR WINTER SPORTS By Dr. Karla Moore, DPT, OCS

elcome to winter and ski-season in the Sierra! You will reap the benefits of off-mountain training with strong leg and core muscles with better balance for that first day you hit the slopes.

Imagine skiing longer with fewer on-mountain rest breaks with happier legs and body. As a physical therapist and long-time teleskier, I know the benefits of off-mountain training for a strong ski season while minimizing risk of injury. Modify or advance each of the below six exercises based on your current fitness level. A cardio program is integral in preparation for winter sports. To get your kids to join in the fun — make them part of a game and do them outside. Begin the standing exercises with feet grounded and slightly wider than hips, knees pointing out slightly and in line with your feet; engage your core muscles; and inhale on lowering and exhale upon exertion.

*Modify: bear weight through knees. Advanced: straighten elbows like a push-up position, or add oblique crunches — bringing knee toward same elbow and alternate sides, repeat 10-20 times. Put this in motion by a bear crawl or bug walk. 2. Squats: Chest up and lower to a seated position with thighs parallel to the floor. Weight in your heels and knees in line with your feet and behind your toes. Perform 10-20 times. *Modify: sit to stand from a solid chair. 3. Lunges: Keep chest up and core muscles engaged; step forward with the right foot and lower until the right knee bends 90 degrees and the left knee lightly touches the floor. Push from your right heel to return to start position. Ensure you keep a shoulder-width stance. Repeat with the left. Perform 10-20 times.

1. Plank: With body in a straight line, elbows bent and under the shoulders with forearms in contact with the floor, palms flat on the floor (or clasped hands if that bothers your wrists), and toes in contact with the floor, squeeze the glute and thigh muscles while pushing your heels away from the body. Maintain a neutral spine by looking at the floor about a foot from the shoulders. Hold for 20 seconds. Repeat 3-4 times.

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Single Leg Dead Lift exercise PHOTOS COURTESY KARLA MOORE

HEALTHY BEGINNINGS • November 2018

*Advanced: add jump lunges — perform a lunge and jump up, switching legs in the air. Repeat 10-20 times. Further progression by adding a lateral hop. 4. ”The Wave” in Kneeling: Kneel with knees shoulder width and feet straight back from the knees, arch the lower back by bending slightly at the hips and keep chest high and open, raise your arms overhead fully extending the elbows, and hold for 20 seconds. Rest. Repeat 3-4 times. *Advanced: Chair pose or Utkatasana is an excellent choice. 5. Single Leg Dead Lift: With dumbbell or kettlebell (light is good) in right hand, slowly lean forward leading with your chest, right arm reaching to floor, lift the right leg behind you. Keep the knee of your left leg slightly bent. Perform 6-10 times. Repeat with the other side.

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

*Modify: don’t go as low. Make it fun by using toys or small objects like jacks to pick up. 6. Butterfly Stretch: This one is particularly good for flexibility of the hip adductor (groin) muscles, which are active when walking on slippery surfaces like snow and ice. Sit on the floor with legs out in front of you, bend your knees to bring the soles of your feet together with your heels as close to your body as you can, lean forward, and allow your knees to go toward the floor. Hold for 30 seconds. *Modify: bend only one leg. Dr. Karla Moore is owner of NeuroFit Wellness & Physical Therapy in Reno. Contact her at RenoNeuroFit@gmail.com or 775-863-8766. Visit www.RenoNeuroFit.com to learn more.

HEALTHY BODY

Form and flexibility

A SHORT AND SWEET WAY TO IMPROVE YOUR SKIING By Carole Bucher, BA, GCFP Do only what is easy and pleasant, never strain or push. This is how the body learns!

Sean Mirus, Director of Marketing and Sales at Schweitzer Mountain Resort in Sandpoint, Idaho, slashes through fresh powder last ski season.

PHOTOS: SEAN MIRUS

1. Stand up comfortably and place your left hand on your right shoulder (LHOYRS). Several times, turn your head and upper body to the RIGHT and back, without straining. Your feet don’t move. Pick a point on the wall to remember how far you turned comfortably. Rest in standing, arms down.

his short and interesting Feldenkrais lesson can improve your skiing form and flexibility in a matter of minutes!

2. Again, LHOYRS, but this time, fix your eyes in front as you turn right. Only your head and upper body turn — your eyes stay looking forward. Repeat 8-10 times slowly and gently, exhaling as you turn. Rest.

Do it many times to embody and integrate movement patterns into your nervous system. Focus attention on your feet, ankles, knees and hips after you’ve done the lesson twice.

3. Repeat the original movement, LHOYRS, turning the whole body (except feet) right and back. Do you turn farther now and use less effort? Stop and rest.

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5. Same position — turn your head, eyes and body to the right as far as you can comfortably and stay there. Now slowly turn your head and eyes left and right, many times, then repeat original movement, noticing additional improvement … rest. 6. LHOYRS, turn head, shoulders and body to the right and stay there. Slowly move only your eyes right and left along the horizon, 5-8 times; then draw an arc with your eyes 5 more times, lifting them up at the ends of each movement and down in the center.

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4. Come back to the same position; this time, keep your head and eyes forward while turning your body right … 8-10 times. Then pause, repeat the original movement and notice any improvement … rest.

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HEALTHY BEGINNINGS • November 2018

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7. Return to front, do the original movement, notice your improvements … rest. 8. Now, slowly turn everything to the right and back 8-10 times, rolling your weight onto the inside edge of the left foot and the outside edge of the right foot, each time. Let your left heel come off the floor as you turn. Come back onto both feet as you return to center. You may find a big improvement now.

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9. Next, without lifting your feet, let your weight roll to the edges of your feet as you repeat the original movement, keeping your feet on the floor … then rest.

Neck muscles, shoulders, arms, to onsils, thyroid, asthma

10. Finally, do the original movement with your eyes closed, 8-10 times; stop at the extreme point and open your eyes … did you turn even farther? Now turn with eyes open a few times. Can you relax something in your body so you can go as far as you did with your eyes closed? Rest again.

Heart, lungs, sstomach H Adrenal gland A ds, liver, kidney

11. Now stand normally and turn to the right to look behind you. Then turn to the left a few times and decide if you’d like you to do the movements on the left side. Pretty cool, isn’t it?

Small intestin nes, colon, bladder, reproductive e system

I hope you enjoy how easy this is, and have fun on the mountain this winter! Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/teacher and owner of Reno Feldenkrais Integrative Movement. Visit renofeldenkrais.blogspot.com to learn more.

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HEALTHY BODY

‘I can’t believe I ate the whole thing!’

TRY THESE SIMPLE YOGA POSES IF YOU OVERINDULGE THIS THANKSGIVING SEASON By Reverend Dr. Kathaleen Martin Midcalf, CYT

alloween ushers in “The Eating Holidays.” Also, it brings about the “I’m Too Busy to Exercise Season” and the “I’ve Got Too Much To Do To Sleep Blues.”

Overindulging in food and drink, while underindulging (I might have made up that word) in exercise and sleep causes us to wish the holidays were “over already!” From Halloween to Valentine’s Day, it’s the perfect storm of poor life choices meets out-of-control expectations. We do it to ourselves — but, we do have the power, not only to survive the storm, but also to conquer it. When your ship is taking on too much water and floundering on those stormtossed seas, yoga — with its emph hasis on breathing techniques, mindfulness, meditation and movement — can n be your lifesaver.

So, if you do indulge in a heavy meal, the Knees-to-Chest pose (lying on your back, bring both bent legs up and over the chest, allowing your natural breathing to create a subtle back and forth movement of the thighs against the chest) works wonders to alleviate that sense of fullness. Be aware — this pose is also called “Wind-Relieving Pose” … I say, just blame the dog. If your digestion is sluggish, coupled with nervous tension, use the breathing technique commonly known as “Soft Belly Breathing.” This aids in digestion while calming your nerves. While breathing in and out through the nose, simply allow the low belly to expand (no forcing, simply allow) on the inhalation and relax on the exhalation. This breathing technique can also relieve tension in the low back.

Did you know that the average Am merican will consume a hefty 3,000 calories on Thanksgiving, for dinner alone, according to the Calorie Control Council, an industry group? Further, accord ding to the group, drinks, dessert and appetizers can bring the total calorie count to 4,500.

The Knees-to-Chest yoga pose can help alleviate that sense of fullness in your belly after a large holiday meal.

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HEALTHY BEGINNINGS • November 2018

Are you missing your daily exercise routine, yet too tired to actually do much? Restorative yoga may be just what you need. This gentle stretching class is done with props (cushions, blankets, blocks, eye-covering towels) to assist in releasing tight muscles and connective tissue, while allowing deep rest so you can get a good night’s sleep. Sometimes we yoga teachers actually have to wake you up to send you home! Only have time for one hour of exercise this week and want to make the most of it? Try Buti Yoga. Buti is a Sanskrit word meaning to uncover the cure within. This fun infusion of yoga, tribal dance and jump training allows you to make the most of your one exercise hour through interval training, stretching and, of course, rest and meditation at the end. You’ll feel energized, happy and ready for the rest of your busy week! And, don’t forget meditation. Even one minute of meditation can help calm and refresh you at this busy time of year. Try simply sitting in your car for one minute at the end of your workday before entering your home, with your eyes closed and focusing on your breath. You can sail through this season easily and joyfully with the lifesaving techniques of yoga! Reverend Dr. Kathaleen Martin-Midcalf is the founder and master teacher at The Yoga Pearl in Sparks, Nevada. For more information, call 775-750-7610 or visit www.TheYogaPearl.com

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HEALTHY EATING

The ‘elixir of life’

YARROW AND ELDERBERRY HERBS CAN HELP DURING COLD AND FLU SEASON By Alexandra Montigny

egend has it that the great Achilles would carry ground Yarrow flowers with him onto the battle fields of ancient antiquity to aid in the clotting of his soldiers’ wounds.

This herb grows all throughout the world and can be found in abundance in Europe where Achilles was tramping about, as well as in the Lake Tahoe region. Not only is Yarrow known for its blood clotting abilities — once being called the nosebleed plant — it is also known to help reduce fevers and menstrual cramps due to its capability of breaking up stagnant blood cells.

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The leaves and the flowers are the main parts of the plant that are harvested for medicinal use. Since Yarrow is perennial it can virtually be harvested all throughout the year whenever needed.

If it is hard for you to get out into the woods to forage, you can find the herbs mentioned in this article at mountainroseherbs.com, a business based out of Eugene, Ore., that practices sustainability, water conservation and fair trade.

Growing alongside roadways (avoid harvesting along roadsides as the plant can become littered with exhaust from passing cars), in meadows and along the trail systems of the Sierra, once you know what to look for you will see it flourish everywhere.

If you are interested in learning more about local foraging and mixology, contact Garden to Glass at gardentoglassmixology.com. Disclaimer: These herbs can cause reactions to those who are allergic to their properties. Please stop using immediately and consult a doctor if irritation occurs. Women who are pregnant please use caution when starting a new herbal remedy.

There are many ways in which you can use Yarrow as a home remedy. Michelle Stohlgren, Owner and Operator of Garden to Glass, a local mobile mixology company based out of Tahoe, uses the plant to make locally foraged homemade vermouths, teas and tinctures. She likes to couple the bitter flavors that are produced by Yarrow with Elderberry, another ancient herb used for a wide range of medicinal purposes. “Elderberry has been used in Europe for thousands of years,” says Michelle. “The ancients used it to increase their longevity. Apart from Elderberry being a revered elixir of life, it can also be used to combat colds and influenza.” Studies have shown that those who use Elderberry in some form 3-4 times a day after the onset of the flu notice a reduction in the severity of their symptoms and the length of their illness. Both the berries and the flowers can be used from the Elderberry plant. “The berries can be toxic when eaten raw,” says Michelle, “and should be cooked before ingesting unless you are infusing them in an alcohol.”

Yarrow flowers are seen here; yarrow is known to help reduce fevers and menstrual cramps, among other benefits. PHOTOS: ALEXANDRA MONTIGNY

The flowers are white and are in tight clusters, they bloom once a year. The berries are small, black or purple in color. Just like Yarrow, Elderberry can be found in the Sierra in abundance. If you don’t have time to forage this berry, Michelle says that Elderberry in the form of Sambuca syrup can be found in the cold and flu aisle of your local health food store, be sure to read the ingredients to avoid extra additives. In order to put these plants to use and benefit from their medicinal properties, here are few cocktails you can cook up, complements of Michelle and Garden to Glass Mobile Mixology:

HEALTHY BEGINNINGS • November 2018

Elderberry and Yarrow Simple Syrup • • • •

2 cups water 1 cup elderberries Handful Yarrow flowers 2 cups local honey or raw sugar

Combine water and berries in a pot and simmer on medium until water turns dark purple (about 15 minutes). Pour mix into a new pot or bowl, while collecting berries in a strainer. Then mash berries back into the purple water, so the strainer collects all berry seeds and skin. Return purple water to pot, add Yarrow, local honey or raw sugar, and simmer on medium for 5 minutes, occasionally stirring. When ready pour liquid through strainer to catch all flowers and let cool. Store in refrigerator in tightly sealed container, use for up to one month.

Yarrow and Elderberry Tea • 1 cup water • 1/4 cup Elderberry and Yarrow simple syrup • 1/2 lemon Bring water to a boil. Squeeze Lemon and pour simple syrup to a large mug or thermos. Pour in water. Stir and enjoy. Drink to help reduce fever and cold symptoms.

Elderberry can help reduce the severity of the flu and the length of one’s illness.

*If you’re looking for a little kick, add 2 ounces bourbon or spiced rum for a hot toddy.

Nature’s Gin and Tonic • • • •

1 tbsp Elderflower 1 tbsp Yarrow 1 tbsp mint 1 tbsp local honey

Bring 1 cup water to boil, then turn down to medium heat. Add ingredients and simmer on medium for 5 minutes, stirring occasionally. Strain out herbs and let tea cool. This is your herbal tea mixer. In a glass with ice add: • 2 oz botanical gin (Hendrick’s or Uncle Val’s) • 1 oz herbal tea mixer • Top with Fever Tree Tonic (can purchase at any liquor store) Stir. Garnish with lemon wedge and fresh Elderberries Alexandra Montigny loves all things Tahoe. She enjoys crafting, reading, acting, and writing in her spare time. She resides in Truckee and makes her way daily to Tahoe City to work at Granlibakken Tahoe as an Account Manager. Visit granlibakken.com to learn more. A Nature’s Gin and Tonic, finished product.

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

HEALTHY EATING

You are what you eat

JUST BECAUSE THAT PACKAGE SAYS ‘NATURAL’ DOESN’T MEAN YOU SHOULDN’T DO RESEARCH

By Cassandra Walker

ccording to the U.S. Food and Drug Administration, the term “natural” displayed on food packaging is to mean that:

“Nothing artificial or synthetic (including all color additives regardless of source) has been included in, or has been added to, a food that would not normally be expected to be in that food. “However, this policy was not intended to address food production methods such as the use of pesticides, nor did it explicitly address food processing or manufacturing methods, such as thermal technologies, pasteurization, or irradiation. The FDA also did not consider whether the term ‘natural’ should describe any nutritional or other health benefit.” What this boils down to is clever marketing strategies that lead consumers to believe foods they are purchasing are more nutritious than they are.

“Most consumers, when they see ‘natural,’ are led to assume it probably means it is probably not genetically modified, doesn’t have hormones or pesticides, or artificial ingredients — which is false,” Kim Mason, nutrition care manager at

Carson Tahoe Health, said in an interview this past summer. “It leads to a ton of confusion to the point where now there are a number of lawsuits and the FDA is being petitioned to better reflect what ‘natural’ means.” Previous FDA regulations are dated back to the 1990s and don’t properly reflect manufacturing procedures used today, Mason said; as such, manufacturers are not necessarily violating regulations because GMOs and certain food treatments — even artificial ingredients — are considered “natural.” The FDA has petitioned the public to get a sense of what consumers understand the term “natural” to mean. And now more than ever, people are concerned with what they’re eating, where it came from and how it was treated before ending up on their plate. “If you’re a person who is opposed to having GMOs and artificial ingredients, the most important thing would be to have additives and processing transparently labeled on the food,” Mason said. “From there, there hasn’t been any real conclusive research that says if you eat GMOs, ‘this will happen’ … (if you eat) hormones, ‘this will happen.’”

GET HEALTHIER Experts suggest adopting more diligent consumer habits to ensure that you and your loved ones are eating the best foods possible. By researching labels, knowing what to look for, and building a good food foundation to add fresh items to, you can also stick to a budget while putting nutrition your highest priority. Below are a few important tips to keep in mind: 1. Read Between the Lines • Just because it’s labeled “natural” doesn’t mean it’s been sourced, processed or manufactured the way you’d like. • Be cognizant while reading the product label of your food and steer clear of high fructose corn syrup, artificial colorings, artificial sweeteners, parabens, refined grains, trans fats, sodium sulphite, sulphur dioxide, monosodium glutamate, butylate hydroxanisole and butylate bydrozyttolune, to name a few. • Whenever possible shop organic, and take care in reading packaging to see companies who point out the good work they’re doing. The more diligent we are in the food we eat, the more companies will keep up with demand for quality.

2. Establish a Solid Pantry

3. Inconspicuous Culprits

• By planning weekly menus in advance and keeping a well-stocked pantry of staple items, you can easily add fresh ingredients to make nutritious meals while being smart, financially. Items to have on-hand: olive oil, bean products, oatmeal, whole grain bread, brown rice.

• Drinks are one of the biggest contributors to weight gain in our country because people are unconsciously hydrating throughout the day, grabbing a soda or fruit juice, which is loaded with chemicals and sugar.

• By adding fresh fruits, vegetables and meat to the items you already have on-hand you won’t need to continuously purchase large bulk products for one meal. Make your own salad dressing: one of the most over produced pantry staples is salad dressing. In order to give consumers good flavor and a long shelf life, dressings are filled with unnecessary ingredients and preservatives. • Stick with a basic recipe of three parts oil, one part vinegar and an emulsifier like Dijon mustard. Add rosemary, oregano and garlic, give it your own taste and enjoy. This recipe can be easily changed, for example, use rice vinegar and peanut butter for an Asian twist.

• We can all do ourselves a favor by creating our own flavored water using natural fruits, even a cinnamon stick, just to stay away from prepackaged beverages that have 23g of carbs and added sugar on top of that. • Another important part of nourishing your body is consciously eating — if your brain perceives your food as being good quality and you have a positive outlook, if the eating experience isn’t rushed or stressed out, it is a comfortable and rewarding kind of experience. • As you select ingredients make sure they are good quality — go to a farmer’s market rather than a supermarket. Prepare your food lovingly and consciously, be in a positive frame of mind as you cook your meal — you are going to get more nutrition out of food that was lovingly put together.

HEALTHY BEGINNINGS • November 2018

Without conclusive research telling us one way or another, Mason says the ultimate decision is a personal one – “do I want to put this in my body, or not? “

and have even gotten feet on the ground at the ranches where their ethical grass-fed meats are sourced.

On the positive side, there is absolutely a realm of companies that are doing the right thing to offer responsibly sourced, nutritious food. Mainstream labels are adding healthy ingredients to their packaged goods and looking for ways to make their products better.

As a parent, Shaw said she wants to feed her son the best foods available, but certainly understands that not everyone has access to affordable, nutrient-dense foods.

The key, experts say, is to be diligent in reading the label, researching the company and finding knowledgeable and trustworthy food sources in your area. New Moon Natural Foods in North Lake Tahoe is among many regional companies that source 100 percent organic produce. “We offer local, responsibly produced products that do not use any of a list of certain ingredients,” said Andrea Shaw, data manager, wine buyer and procurement manager at New Moon. “Even our wine is organically grown and bio-dynamic, it’s not just an ingredient list we look at. When people shop here they can trust that we’ve vetted that the products and produce are being responsibly sourced, we even have healthy candy and chips that are responsibly produced.” Shaw said that product knowledge drives New Moon as it does many health-conscious shopping destinations. They research who owns the company of the products they carry, visit the farms where their produce is grown,

“Personally, I think you’re paying on the front end for good foods, and saving on doctor’s bills on the back end,” she said. “When you’re younger, you don’t realize how your food makes you feel.” When reading labels, Mason says the most important information should be called out. If the manufacturer is trying to do things right, they will indicate, “nonGMO, no pesticides, or no sodium nitrate used in manufacturing” on the label. Whenever possible, shop organic — it further eliminates things in question, as organic foods are more controlled through a set of regulations; it is actually quite difficult to become a certified organic producer. Further, the more you can eat fresh or non-convenience foods, the healthier you will be. Cassandra Walker is a Truckee-based writer and contributor to Healthy Beginnings magazine.

When buying produce, experts recommend always buying organic. PHOTOS: CASSANDRA WALKER

Just because a label suggests one thing, your research might suggest otherwise. PHOTOS: SHUTTERSTOCK

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

HEALTHY EATING

Unveiling the hidden culprit behind diabetes By Melvin Ibarra Nario, M.D., H.M.D.

“D

o not eat sweets! You will get diabetes!” — words that would linger in my head as my grandmother tried to scare us away from eating our favorite chocolates and candies. Even in the past, they used to diagnose diabetes (this pertains to type 2 diabetes, which is adult or late onset) by setting your urine out in the open and exposing it to ants. If the ants flock and party on your pee, then you hit the diabetes jackpot (no tasting of pee please!). As evidenced time in memorial, sugar was to blame for the dreaded disease. Do you ever wonder if sugar is just a fall guy and there is a real mastermind behind the case? Let us dig deeper into this mystery…. There are substances called saturated fats and Low-Density Lipids (also known as LDL, or bad cholesterol) that are usually found in animal-based food sources (cheese, meat, poultry, etc.). As they accumulate in our system, they tend to overwhelm the pancreatic beta cells (responsible for the production of insulin). These substances are directly toxic to the beta cells leading to its destruction, and eventually affecting insulin A teaspoon of curcumin (which comes from turmeric, a member of the ginger family) a day can help limit diabetes risk

production and secretion, per the 2013 article, “Lipotoxicity: Effects of Dietary Saturated and Transfatty Acids,” in the journal “Mediators of Inflammation.” Proofs on how animal products contribute to the disease: 1. It has been noted that there is a step-wise increase in diabetes risk in relation to egg consumption. The minimum evidence showed that even 1 egg a week proves to be significant; and, to the extreme end, 5 or more eggs a week had 3 times the risk of developing diabetes. Harvard researchers, as well as those in China and Europe, confirmed this with their own studies on their specific populations, as outlined in a 2013 study in the medical journal “Diabetologia.” 2. There was a strong association of diabetes risk with processed meats, particularly poultry (specifically roasted or fried). Increasing consumption of animal products (50g or more) escalates the risk. Affiliated reasons would be the saturated fats, cholesterol content, animal protein itself, the heme iron content that may lead to free radical formation, and finally a possible infectious agent in animal meat, according to a 2011 study published in the “Journal of Dietary Supplement.”

Here are natural ways of conquering diabetes: 1. A teaspoon a day of flax seeds for over a month produces blunting of sugar spikes during a meal, while lowering fasting blood sugar (FBS), triglyceride, cholesterol and hemoglobin A1c levels. It improves insulin sensitivity among those who are glucose intolerant, and lowers insulin resistance through the lignans it contains (2012 study in “Molecular Nutrition” journal). 2. A teaspoon of curcumin a day improved FBS, glucose tolerance, hemoglobin A1c, insulin sensitivity and beta cell function. It lowers the fat levels in the blood that are responsible for beta cell destruction, per a 2012 report in the journal “Public Health Nutrition.” From this information, focusing on the wrong enemy may be apparent. Sugar and carbs do play a role in diabetes, but in the grand scheme of things, it is fat that acts as its foundation. We should realize that high blood sugar might be just a manifestation of a deeper problem that we can easily prevent through a plant-based diet and a healthy lifestyle. Melvin Ibarra Nario, M.D., H.M.D., is among the physicians who work at Bio Integrative Health Center International in Reno. Visit bihcireno.com or call 775-827-6696 to learn more.

PHOTO: SHUTTERSTOCK

HEALTHY BEGINNINGS • November 2018

HEALTHY MIND

Mine the gold in your life By Andy Drymalski, EdD

A man in his early 70’s dreamed:

“I

’m in a convenience store going to fill my coffee mug when I notice flakes of gold forming in a cup that collects water from coffee dregs. The flakes are circular and spiked like small snowflakes. “I start to collect them, thinking I will weigh them, but then I feel conspicuous, so I put them back and go up to the cashier. I ask how much time I have left to get a free refill. She says, four hours. In front of me at the register is a woman with a bunch of rolled and ribboned mining claims. “I look at them and imagine mining the area of the claims before she does. Then a short, squat man is there, older. He’s the owner of the claims. I say, gold claims huh? Yeah, he says, nothing special. A lot of work, I say. He says, yeah. I tried it once, thinking of an old gold mine I owned and was going to mine but never did. Lot of dirt to move. Lot of work.” The dreamer, having thrown out an earlier refill of coffee is told that he only has four more hours to cash in on another. Coffee is a stimulant and so is sometimes used as a symbol of consciousness. Is the dream suggesting that the dreamer wasted an opportunity for greater consciousness? Or is it a warning that time is running out for growing consciousness? Perhaps the message is that he still has time if he doesn’t waste it? The number four is a symbol of wholeness. Wholeness squandered or wholeness gained: that is the question.

But often it is our uniqueness that we discard in our efforts to fit in with society or the expectations of family or peers. The dreamer shared a time in grade school when he stole an apparent pouch of gold from a classmate only to find out it was fool’s gold. How often we mistake fool’s gold for real gold in our lives. How often do we leave behind or fail to develop our inner gifts and talents? At the counter the dreamer sees a woman with mining claims. He toys with the idea of harvesting the gold before she does. Then he reflects on a claim he once owned but never developed. When we haven’t mined the gold of our own soul, we may look with jealousy or resentment towards those who are trying to mine theirs. We may even try to steal or simulate theirs as if it could ever be a suitable substitute for our own. He reflects on the work involved in trying to profitably extract precious metals from the ground. To unearth and develop what is most valuable and precious in you takes effort, sacrifice, and patience. We all must decide how valuable that is to us. For more info, contact Dr. Andy Drymalski, Reno and Carson City psychologist, at 775527-4585, or www.renocarsonpsychologist. com. Enjoy his blog at Jungstop.com.

Round gold flakes resembling snowflakes coalesce from the liquid that drains from the discarded coffee grounds. Snowflakes, because each is unique, can symbolize individuality. Like the gold, they reflect that which is most preciousness within each person — your unique potential.

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

HEALTHY HEALTHYMIND MIND

e have all heard that getting dementia or Alzheimer’s is pretty much untreatable, but new studies have brought new hope on this dreaded disease.

Alzheimer’s should be a rare disease By Elaine Brooks

Dr. Dale Bredesen of the Buck Institute for Research on Aging says, “Alzheimer’s should be a rare disease and it can be stabilized or reversed.” There are many possibilities that can help your brain to stay young. ALZ (Alzheimer’s) disease first attacks the hippocampus, the part of the brain that plays a key role in memory and learning. Remaining mentally and physically active by doing crafts like beadwork, knitting, quilting, calligraphy or anything that gets your creative juices flowing works. Repetitive motions activate the parasympathetic nervous system, thus relieving stress and inflammation. They have also been shown to release serotonin, a natural anti-depressant. Getting involved in classes or clubs connected to your hobby also provides a social connection that’s of huge value for preserving mental health. Dancing is not just for the Stars. It has been found through numerous studies that dancing enhances several brain functions at once: musical, emotional, rational and kinesthetic (the connection between body and brain). It fires up thousands of neural pathways, and when done consistently, it keeps your brain firing on all cylinders. Dances like the foxtrot or cha-cha require two people to be in sync with each other and the music. This takes a tremendous amount of concentration that builds more neuroplasticity. Your diet plays another huge role in brain health. According to Dr. Glen Rothfeld, “An excellent diet is truly the most important aspect of preventing most health problems, including cognitive decline.” In fact, there are several doctors and much research linking blood sugar problems to higher risk of ALZ disease. So here we go again — eliminate sugar and refined carbohydrates. Eat a wide array of colorful vegetables, especially cruciferous veggies like broccoli and kale, which have been shown to help your health and your mind.

PHOTO: SHUTTERSTOCK

Try to eat toxin-free (organic and grass fed meats, especially chicken and fish). Toxins build up in the brain, and according to Dr. Bredesen, can start early onset ALZ in your 50s, affecting decision-making, planning and visual perception. Probiotics will help increase the beneficial bacteria that line your GI tract and, in the last decade, it has been found to prevent anything from cancer to obesity to heart issues to depression. Many vitamins and supplements have also been found to improve brain function. B vitamins, specifically B-6, B-12 and Folic Acid, were found in a study to ease the symptoms of mental decline by decreasing Homocystein, a potentially harmful protein that shrinks the brain. Their levels of Homocystein dropped and memories improved and depression faded. Turmeric has also been found through studies to lower your risk of Alzheimer’s disease and cognitive decline. For example, in 2006, researchers published a study that found 1,000 people between the ages of 60 and 93 who did not have ALZ had significantly better test results in cognitive function if they ate turmeric often or very often, than those who did not eat it. You are not stuck with the brain you have — you can make it better by putting it in a healing environment. Feeding it right, exercising it (and you), removing toxins from your environment, getting enough sleep and taking vitamins that will supplement your diet and support your brain all will help to get back that young brain we all seek. Elaine Brooks is owner of The Herb Lady, located in Sparks. Visit www.Herb-Lady.com or call 775-356-1499 to learn more.

HEALTHY BEGINNINGS • November 2018

Wrapping things up

LET’S TAKE A LOOK BACK AT THE 10 STEPS FOR HEALTHY BRAIN FUNCTION (PART 11) By William Clearfield, D.O.

EDITOR’S NOTE

This is a final installment in a series of articles by William Clearfield, D.O., breaking down his 10 steps for healthy brain function. This article, part 11 in the series, is the second part of Dr. Bill’s 2-part finale that breaks down the final five steps as a reminder to readers. The first part (part 10 in the series) published in the October edition of Healthy Beginnings. Visit www.hbmag.com to read parts 1-10.

ur Ten Steps to a Healthy Brain are complete! In summary, they are:

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Keep Your Blood Sugar Balanced Eat Healthy Fats Get Adequate and Restful Sleep Enough (but not too much) Vitamin D3 is Essential for the Brain to Function Properly Get Your Gut In Order Maintain Adequate Methylation Balance Your Hormones Healthy Heart; Healthy Brain Get Off the Couch! (Groan) Healthy Body=Healthy Brain Lifelong Learning.

It takes work to keep our brain healthy and vibrant. Like a well-oiled machine, the result is worth the effort. Today, we present the skinny on implementing the final five steps.

Step 6: Maintain Adequate Methylation. Action Steps with your diet: • Wholemeal grains (unless you are on a gluten-free diet): Brown rice, brown pasta, brown bread and oats • Dark green leafy vegetables • Organic poultry and grass-fed beef • Organic dairy products, if tolerated, such as yogurt, cheese, and milk • Pulses such as lentils and all types of beans • Nuts and seeds Lifestyle Changes: • Engage in regular physical exercise • Avoid excessive alcohol consumption • Don’t smoke • Avoid excessive coffee consumption

Step 7: Balance Your Hormones Action Steps: Find a practitioner in your area thoroughly educated in diagnosing and treating hormone insufficiencies as well as deficiencies.

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

Step 8: Healthy Heart; Healthy Brain

Step 10: Lifelong Learning

Action Steps: • Do not smoke • Exercise 2.5 hours each week • Limit TV watching to less than 7 hours a week • Consume a high antioxidant diet (Step 5 above) • Maintain BP <120/<80; Total Cholesterol <200 • Limit alcohol to no more than one drink daily • Maintain a Body Mass Index less than 25.

Action Steps: • Find, describe and plan your “White-Hot Imperative”

Supplements: • L-Carnitine-1-2 gram/day • Magnesium glycinate-500-1000 mg/d • Coenzyme Q 10-100-400 mg/d • D Ribose-5 grams 2-3 times/d

• The Internet is an endless virtual encyclopedia of activities and information:

Step 9: Healthy Body=Healthy Brain

2.EdX, a nonprofit online learning center offers more than 500 courses taught by top-notch professors from dozens of major universities.

Action Steps: • High-intensity interval training (HIIT) is the most beneficial form of exercise. HIIT consists of brief, all-out efforts, followed by slightly longer rest periods. HIIT includes both aerobic and cardiovascular training: • Stretch 2-5 minutes • Warm up for 3-5 minutes with a moderately paced walk or jog. • Then 30 seconds hit the ground running, or walking if there are orthopedic issues, at maximum speed. • After 30 seconds, slow to a walk for 30 seconds. Then resume your sprint. • Increase the time of the High-Intensity portion of the workout, eventually performing 3 minutes of High Intensity to 1 minute of “resting.”

WHI Sources: • Schools, colleges, social clubs, senior centers and VA outreach programs are good places to start. Also, you have to love the senior discounts most of these organizations offer.

1.YouTube EDU, online videos dealing with education, business, medicine, sports, and “how tos…”

3.Openculture.com houses over 1,000 free Massive Open Online Courses (MOOCs) on topics from archaeology to zoology. It offers free ebooks, language lessons, lectures, movies, recordings, and textbooks. 4.Coursera.org accesses free courses from major universities and other organizations. There is even a smartphone app. With that, our summary and program on developing and maintaining healthy brain function is now complete! Reno physician William Clearfield, D.O., of the Clearfield Medical Group provides patients with treatment plans that boost their overall quality of life. For more information concerning traumatic brain injuries and safe hormone optimization, or information about his “Ten Steps to A Healthy Brain” program, visit www. clearfieldmedicalgroup.com, or contact Dr. Bill at doctrbil9@gmail.com or 775-359-1222.

HEALTHY LIVING

Longevity and vitality

TESTOSTERONE SUPPLEMENTATION FOR WINTERTIME ATHLETIC PERFORMANCE By Robert Floyd, MD

inter in the Sierra is a time to enjoy the mountains and snow. Whether it is snowshoeing, skiing, snowboarding or snowmobiling, all of these activities are demanding on the body and put added stressors on your muscles and endurance.

As we age, there often is a disconnect between the mind’s desire to exercise and the body’s physical capabilities. This is probably more pronounced in males, who, as they age, tend to exercise beyond their limits. Many a 60-year-old male has ventured onto the slopes and tried to ski like they did when they were 25, only to end up on crutches with a blown ACL or worse. Unfortunately, with the aging body, this can lead to debilitating and chronic injuries sometimes putting an end to physical activity all entirely. Testosterone is an essential anabolic hormone in men. According to a published paper in The American Journal of Medicine by Basaria, et al., “Long-term studies of testosterone therapy in hypogonadal elderly men have shown beneficial effects on bone density, body composition, and muscle strength without any substantial adverse effects on lipids and the prostate.” As males age, testosterone levels naturally drop. This leads to loss of lean muscle mass, longer recovery times and a steep fall in exercise endurance. For the active, aging athletic males, this can lead to injury, decreased ability to exercise at desired levels and a potentially reduced quality of life.

Another consequence of aging in both males and females is osteoporosis. For someone who wants to ski or snowboard late into their life, osteoporosis can lead to decreased bone density putting older athletes at risk for fracture. According to Dr. Michael Platt, M.D., “The primary hormones involved with bone health are testosterone, progesterone, estrogen, and DHEA.” In his book “The Miracle of Bioidentical Hormones,” he writes, “Testosterone is also intricately involved with bone metabolism.” For those older adults interested in high-impact winter sports like skiing or snowboarding, an appropriate physiological level of testosterone is an absolute must to help prevent fractures. To be healthy and active in the wintertime means being strong and fit. According to a 2014 study analyzing the androgen effects on skeletal muscle by O’Connell, et al., “Loss of muscle mass and function, known as sarcopenia, is the central event in the development of frailty, the vulnerable health status that presages adverse outcomes and a rapid functional decline in older adults.” Many studies have shown that testosterone supplementation in aging men helps build lean muscle mass, reduce visceral adiposity and improve and reduce recovery time. Frailty leads to injury, and for those wishing to stay active and healthy during winter months, avoiding injury should be high on the priority list. Here at the Gerber Medical Clinic, we place great emphasis on longevity and vitality. For many years we have successfully supplemented bio-identical hormone replacement for both men and women.

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We have had great success with testosterone supplementation, and we have seen amazing results. Most recently we began utilizing testosterone pellet insertions for ease and convenience, and the majority of patients see results in as little as one week. If you want to stay active, vibrant and experience increased lean muscle mass and better recovery for your winter activities this year, come by Gerber Medical Clinic and have your testosterone levels checked. You’ll be glad you did. Robert Floyd, MD, is a board-certified family physician practicing integrative and functional medicine at Gerber Medical Clinic in Reno. He is now accepting new patients. Visit www.DrFloyd.org or call 775-826-1900 for more information.

HEALTHY BEGINNINGS • November 2018

New developments in cancer treatment

DO YOU SUFFER FROM

LOW TESTOSTERONE LEVELS?

By Robert A. Eslinger, D.O., H.M.D.

hy is the track record of conventional oncology treatments so dismal? It’s due to a very poor understanding (or ignoring) of the actual physiology of the disease itself.

Otto Warburg, MD, PhD, received a Nobel Prize in Medicine in 1931 for proving that all cancer cells burn sugar without using oxygen. This is called anaerobic metabolism, and he also proved that this way of producing energy requires 18 times more sugar than our normal cells!

A recent 9-year study at the University in Belgium concluded, “feeding sugar to cancer patients accelerates the growth of their tumors.” The sad fact is that conventional medicine has yet to acknowledge this information. The other sad fact is that conventional chemo, radiation and surgery alone are responsible for poor clinical outcomes, and the survival and response rate hasn’t changed dramatically in over 40 years! What to do? Consider obtaining metabolic and immune therapies that have been proven to offer benefit based on addressing this abnormal anaerobic metabolism. First step … start on a restricted ketogenic diet. It is scientifically proven to limit the ability of anaerobic metabolism to prosper in the body. To be sure, it is unlikely that the diet alone will kill the tumor, but for sure it will start to weaken the cancer cells so that whatever treatment approach you chose for yourself, it will be more likely to benefit you. What we really need is a more pluralistic as well as a more dynamic approach in the treatment of this disease. The immune system must be strengthened, not weakened by therapies. This must be done in a way that does not overstimulate it. There are new studies proving how vulnerable cancer cells are to oxidative damage done by free radicals (single oxygen molecules) with no damage done to normal cells. Oxidative therapies are composed of ways to treat the patient with different forms of oxygen and ultraviolet light. The goal of all of them is to produce a “free radical storm” that is deadly to all cancer cells. By combining these therapies in very specific ways they become synergistic and are much more powerful than any of them alone. Have you ever heard the definition of insanity being “doing the same thing over and over and expecting a different result”?

Take the quiz to find out now!

Yes or No N

1. My face has gotten slack and more wrinkled. 2. I’ve lost muscle tone. 3. My belly tends to get fat. 4. I’m constantly tired. 5. I feel like making love less often than I used to. 6. I am forgetting things and I am less mentally sharp. 7. I feel less self-confident and more hesitant. 8. My sexual performance is poorer than it used to be. 9. I tire easily with physical activity. Testosterone: Helps maintain muscle and bone strength, restores sex drive and libido, improves overall sense of well being, reduces “bad” cholesterol and exhibits anti-depressent properties.

Call Dr. William Clearfield TODAY if you are experiencing the symptoms above!

It is long past time to broaden our perspective on all the possible ways to expand our treatment of cancer! Robert A. Eslinger, D.O., H.M.D. is head doctor at the Reno Integrative Medical Center. Visit www.renointegrative.com or call 775-829-1009 to learn more.

775-359-1222 doctrbil9@gmail.com | www.DrCleafield.net 9550 S McCarran Blvd, Ste B • Reno, NV 89523

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

HEALTHY LIVING

Are far infrared saunas worth all the hype? By Claire Cudahy

rom the Jewish schvitz to the Native American sweat lodge, cultures around the globe have long believed in the health benefits of sweating it out in a hot room.

But today, modern technology has seeped into the age-old tradition with the growing popularity of the far infrared sauna. Unlike regular saunas that heat the room with wood or electricity, far infrared saunas warm the body directly using light waves without actually heating the air in the room. While this may sound unsafe, infrared heating is used in hospital neonatal units to keep babies warm without overheating them. “Far infrared is a frequency that oxygenates the cells on a mitochondrial level and cellular level, so it brings in circulation and oxygenation much like we would experience when we run or workout,” explained Kerri Brehler, owner of Pinnacle Wellness Spa in Reno, which offers pods, wands and rooms where clients can experience far infrared heating.

The infrared heat penetrates the body more deeply than warmed air, giving sauna users a more vigorous sweat without the stifling heat. Traditional saunas are heated anywhere between 150 to 200 degrees Fahrenheit, which many people can only endure for short periods of time. Brehler says the far infrared sauna “helps with stress, sleep, energy, muscle mass, lung oxygen and mental clarity.” While research is still limited on far infrared saunas, there is evidence to support the use of the heat therapy for heart health and chronic pain. One research group out of Japan found that people with coronary risk factors that spent 15 minutes a day for two weeks in a far infrared sauna experienced a significant drop in blood pressure compared to a control group that spent an equal amount of time in a non-heated space. Other studies found that time spent in a far infrared sauna could balance out irregular heartbeats and improve the quality of sleep for those with chronic pain.

PELVIC FLOOR & PROSECCO

Popping the cork on common pelvic health topics like urine leakage during exercise, how to perform a proper kegel (pelvic floor contraction) & how to prevent pain during intercourse.

MARK YOUR CALENDAR! Wednesday, November 28 6:00pm - FREE (for Women)

Walk away with exercises & tips! Reserve your seat! Call us or go to: https://renoneurofit.janeapp.com ‘Click on Pelvic Floor & Prosecco’

775.360.5700 | www.RenoNeuroFit.com drkarladpt@renoneurofit.com

499 W. Plumb Lane, Suite 203, Reno

HEALTHY BEGINNINGS • November 2018

Far infrared saunas warm the body directly using light waves without actually heating the air in the room. PHOTO: SHUTTERSTOCK

But claims that the process is detoxifying — a buzzword in many health trends — are not supported by scientific evidence. A recent study published in the journal Environment International shows that even when humans do sweat out pollutants, the amounts we excrete are negligible. The researchers found that an average person doing 45 minutes of high-intensity exercise a day could sweat a total of two liters and that sweat would contain less than one-tenth of a nanogram of the pollutants we ingest from food and the environment every day. The liver and kidneys remove far more toxins than sweat glands. Though the detoxification claims are unfounded, based on existing evidence, there are still benefits to using far infrared saunas, especially when it comes to heart health and managing chronic pain. Claire Cudahy is a special assignments reporter for the Sierra Nevada Media Group, which publishes Healthy Beginnings. Email her at ccudahy@swiftcom.com with feedback.

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Give yourself the gift of feeling well again!

Be more balanced, stable and strong. Reduce pain and stress, as you gently and intelligently wake up your brain and body.

FELDENKRAIS METHOD®

Awareness Through Movement®

2018-19

CLASS SCHEDULE

TUESDAY

12-1:30pm 250 Bell St. Cathexes Bldg.

THURSDAY

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Please contact me to learn more:

Carole Bucher, BA, GCFP

Reno Feldenkrais Integrative Movement

(775)-240-7882

RenoFeldenkrais.blogspot.com Carole@renofeldenkrais.com The Feldenkrais Method for Neuromuscular Re-education combines neuroscience, martial arts, child development, and mindful, non-habitual movement to help you be your best at any age.

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

5-6:30pm 820 Plumas, Reno Buddhist Center

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SATURDAY

10-11:30am 250 Bell St. Cathexes Bldg. Private Functional Integration sessions by appointment.

We Have the Solution! Buy Locally and come in for the CUSTOMER SERVICE, KNOWLEDGE AND QUALITY that websites lack- you can get AFFORDABLY at The Herb Lady. We carry Herbs, Essential oils, Tinctures, Teas, Supplements, Sports Nutrition, many alternative products to Get You on Your Road to Health! 1023 North Rock Blvd., Suite C • Sparks, NV 89431

775-356-1499 www.herb-lady.com

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

ALTERNATIVE/INTEGRATIVE MEDICINE Bio Integrative Health Center International 1495 Ridgeview Dr., Ste. 210, Reno 775-827-6696 bihcireno.com Hansa Wellness Studio 775-722-2863 www.hansawellnessstudio.net Power Health 1175 Harvard Way, Reno 775-329-4402 powerhealthreno.com Renewed Health and Wellness 661 Sierra Rose Dr., Reno 775-853-7669 renewed-health.org Whole Roots Health 10049 Martis Valley Rd., Unit G, Truckee 530-563-5252 wholerootshealth.com Whole Roots Health is an integrative medical practice providing acupuncture, functional medicine, non-pharmaceutical options, and health education to the Tahoe-Reno region. Specializing in women’s health, fertility, and digestive disorders, Brianna Brownfield, LAc integrates current science with ancient clinical wisdoms to provide a functional, holistic approach to healthcare.

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

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

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

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

CHILDBIRTH SUPPORT Bright Heart Birth Services Inside the Nurturing Nest 7693 S. Virginia St., Reno 775-235-8272 brightheartbirth.com The Nurturing Nest 7693 S. Virginia St., Reno 775-825-0800 nurturingnestreno.com Sage Springs Midwifery 775-525-1669 sagespringsmidwifery.com Sierra Midwifery 775-323-4956 sierramidwifery.com

CHIROPRACTIC HEALTH Advanced Health Chiropractic 9437 Double Diamond Pkwy, Ste. 18, Reno 775-683-9026 9570 S. McCarran Blvd, Ste. 110, Reno 775-746-2555 www.renospine.com Dr. Tony Jensen 495 Apple St., Ste. 105, Reno 775-323-1222 aetchiropractic.com We take the time to educate you about chiropractics and how important the nervous system is to your over-all existence. That sets us apart from other chiropractors. We offer manual adjustments, Applied Kinesiology (muscle testing), and we offer the Pulstar adjusting technique: no twisting or popping – safe for all ages. The Joint Chiropractic 6395 S. McCarran Blvd., Reno 775-200-0017 1560 E. Lincoln Way #110, Sparks 775-432-6020 thejoint.com

COUNSELING/PSYCHOLOGY Agape Psychological Services 210 Marsh Ave., #100, Reno 775-322-4003 agapepsychologicalservices.com Andy Drymalski, EdD Psychotherapy 775-527-4585 renocarsonpsychologist.com Ellie Holbrook MA, LCPC, LPCC, CPC RYT500/E-RYT200 1055 W. Moana Ln., Ste. 204, Reno 320-905-4345 ellieholbrook.wordpress.com Integrated Sleep and Wellness Ruth Gentry Ph.D. Clinical Psychologist 10631 Professional Circle, Ste. A, Reno 775-826-6218 renosleepwell.com

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

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

FITNESS AND MOVEMENT Camie Cragg Fitness 3865 Mira Loma Dr., Reno 775-825-2231 camiecraggfitness.com UFC GYM Reno 4875 Kietzke Ln., Unit D, Reno 775-285-9340 https://ufcgym.com/reno Renegade Fitness and Smash Mouth Training 1220 E. Greg St. #15, Sparks 775-857-9141 renegadefitreno.com Renegade Fitness & Smash Mouth Training is the premier training center of Reno and Sparks. We offer: Youth Fitness Programs, Weight Loss and Strength Building, Sport Specific Training, Soccer Positional Training, Club Prep Clinics, Speed, Agility & Endurance, and more. Reno Feldenkrais Method Classes Carole Bucher, BA, GCFP/T Guild Certified Feldenkrais Practitioner 775-240-7882 renofeldenkrais.blogspot.com Learn to move comfortably and efficiently, reduce pain and improve vitality, recover quality of life after injury, surgery or illness. Mindful movement classes and private lessons with Carole Bucher, Reno Feldenkrais. See Local Events Calendar for class schedule and RenoFeldenkrais.blogspot.com for more information. The only ongoing Feldenkrais classes in the state of Nevada, since 2008. West Reno Fit Body Boot Camp 973 W. Moana Ln, Reno 775-313-1151 fitbodybootcamp.com/westrenofitnessbootcamp/

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

HYDRATION Blue Dot Water

1300 E. Plumb. Ln., Reno 775-745-5896 bluedot-water.com

HYPNOSIS/HYPNOTHERAPY Debra Lynn Deming, MBA, CHt Subconscious Behaviorist 1870 Wind Walker Dr., Reno 775-342-9600 debrademing.com Sierra Springs Clinical Hypnotherapy Jeanne Robinson, CCHT, SIC, Certified Clinical Hypnotherapist 499 W. Plumb Ln., Ste. 200, Reno 775-419-0660 sierraspringshypno.com Sierra Springs Hypnotherapy offers programs to help you with: Weight Loss, Fears and Phobias, Chronic Pain, Anxiety and Stress, Smoking Cessation, Public Speaking, Medical Phobias, Insomnia and more.

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

HOT SPRINGS

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

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

MASSAGE THERAPY

David Walley’s Hot Springs Resort 2001 Foothill Rd., Genoa 775-782-8155 davidwalleys-resort.com

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

Mystic Rose Gift Shop 20 Hillcrest Dr., Reno 775-324-2872 MysticRoseGiftShop.com Rocking and Rolling Rock Shop 402 N. Curry St., Carson City 775-315-7403 or 775-267-5144

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

HEALTHY BEGINNINGS • November 2018

Massage Namaste Lee Zuti, LMT #7698 251 Jeanell Dr., Ste. 4, Carson City 775-577-4700 massagenamaste.us Massage Namaste allows you to move more, do more and be more. Lee Zuti provides Therapeutic Massage, Swedish Massage, Medical Massage, Reflexology, Reiki, Pregnancy and Infant Services and more to help your mind, body and soul. R&R Massage Jason and Shannon Rowden 85 Washington St., Reno 775-287-2997 With 20 years of massage experience between them, Jason and Shannon Rowden are extremely dedicated to their practice and listen to their clients’ needs. They offer Swedish, Deep Tissue, Sports, Pre-Natal, Therapeutic, Myofascial Release and Integrative Therapies.

MEAL PREP Gym Rat Foots & Cave Man Cuisine 631 Dunn Circle, Sparks 775-747-2090 roundaboutcatering.com/ gym-rat/ Ice Age Meals 4782 Caughlin Pkwy #503, Reno 775-499-5115 iceagemeals.net

NATURAL HEALTH

(VITAMINS, SUPPLEMENTS, FOOD) BumpBar Nutrition Bar Formulated for Pregnant and Nursing Women 650-308-8187 www.getbumpbar.com Great Basin Community Food Co-Op 240 Court St., Reno 775-324-6133 greatbasinfood.coop The Herb Lady 1023 N. Rock Blvd., Ste. C, Sparks 775-356-1499 elaine@herb-lady.com The Herb Lady has been in business for more than 30 years. Providing herbs, oils, supplements, teas, and nutritional coaching and information, The Herb Lady will help you on your path to wellness. MITOCHI MitoMungo Power Shot 775-338-3955 MitoMungo.com Truckee Meadow Herbs

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

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

PET CARE Hammer’s Healthy Hounds 4820 Vista Blvd., #106, Sparks 775-284-3647 hhhounds.com Holistic Pet Care 6476 Bonde Ln., Reno 775-853-6002 holisticpetdr.com Scraps Dog Company 7675 S. Virginia St., Reno 775-853-3647 scrapsdogcompany.com

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

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

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

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

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

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

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

Hansa Wellness Studio Sue Cacibauda, RN, BS, LMT, BHSP Mott Drive, Reno 775-722-2863 hansawellnessstudio.net

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

SKIN CARE

SPINAL CARE

Dragonfly Bath & Body 728 S. Virginia St., Reno 775-470-8505 dragonflybath.com

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

Felicity Skin 1801 E. William St., Suite D, Carson City 775-843-9316 felicityskin.com Cleanse, Beautify, Preserve, Protect and Nourish Your Skin – that’s what Felicity Skin offers you! Cindy, Skin Care Therapist/ Esthetician, provides skin care therapy, facials, waxing (hair removal), microdermabrasion and more! Featuring Relax and Wax products made locally in Reno, and Farmhouse Fresh products proudly made in Frisco, Texas. Felicity Skin also offers massage therapy with Vienna Gandee, Massage Therapist. To book with Vienna, call 775-720-2074. Lesley’s Organic Skin Care 800 S. Meadows Pkwy, #400, Reno 775-313-4489 lesleyskincare.com Verona Skin Therapy Joyce Pontillas, ND 1230 Westfield Ave., Reno 775-409-3301 skinjoy.net Naturally Well 6165 Ridgeview Ct., #F, Reno 775-225-5390 naturallywellreno.com Pantry Products 50 S. Virginia St., Reno 775-357-8019 pantryproductsNV.com White Sage 328 California Ave., Ste. A, Reno 775-683-9200 whitesagereno.com

SPAS Beau Chateau Day Spa 3888 Mayberry Dr., Reno 775-746-4100 www.beauchateaudayspa.com Essenza Salon and Medi Spa 5255 Vista Blvd., C1, Sparks 775-626-4600 essenzasalonandmedispa.com Pinnacle Wellness Healing Spa 3631 Warren Way, Ste. A, Reno 775-236-3631 pinnaclewellnessreno.com Pinnacle Wellness Healing Spa is a natural healing health spa. We offer various modalities including Hand Foot Detox, Oxygen Bar, Chi Machine, Far Infrared Sauna and Pod, Vitamin D Bed and more! We also sell salt lamps!

SPIRITUALITY/ SPIRITUAL CENTERS Center for Transformational Healing Berna Joy Boettcher, M.S., Ed.D. Redfield Suites, 219 Redfield Pkwy, #203, Reno 775-224-5498 Dharmakaya Buddhist Center 6165 Ridgeview Ct., G, Reno 775-232-8067 dharmakayacenter.com Reno Psychic Institute 20 Hillcrest Dr., Reno 775-324-2872 renopsychicinstitute.com

VITAMIN THERAPY The Shot Spot: A B-12 Bar 615 Sierra Rose Dr., #4, Reno 775-826-1008 theshotspotb12.com BeXtreme 980 Caughlin Crossing, #100, Reno 775-746-2899 bextremereno.com

YOGA/PILATES Blue Lotus Yoga 499 W. Plumb Ln. Ste. 200, Reno 775-790-6377 happyflowyoga.com Midtown Community Yoga 600 S. Virginia St., Reno 775-870-9905 midtowncommunity.yoga Pilates Studio of Reno 45 Foothill Rd., #2, Reno 775-336-4420 pilatesofreno.com The Yoga Pearl 2955 Vista Blvd., Suite 102, Sparks 775-750-7610 theyogapearl.com The Yoga Pearl offers Vinyasa, Joyous Flow, Sunrise Salutations, Yoga Basics, Simply Yoga, Chakra Healing Flow, Yin Hips Calm and Centered, and Restorative Yin Yoga classes. The Yoga Pearl has a beautiful community of students and teachers, and provides wonderful events. Come visit the studio on Tuesdays for $7 Community Yoga! Yoga Pod 13981 S. Virginia St., #402B, Reno 775-420-4363 reno.yogapod.com

THE CORK BOARDS PSYCHOTHERAPY TO LIVE LIFE FULLY

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

• • • • •

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HEALTHY BEGINNINGS • November 2018

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

1The Feldenkrais Method Class

6Community Vinyasa Yoga

5-6:30 p.m. (every Thursday) Reno Buddhist Center, 820 Plumas St. renofeldenkrais.blogspot.com

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

2Capital City Arts

8Yoga For Lunch

Initiative Auction Silent auction of original works from regional artists 5-7 p.m. The Studio @ Adams Hub, Carson City visitcarsoncity.com

3World of Dance Live Tour NBC hit series “World of Dance” comes to Reno 8 p.m. Silver Legacy Reno Ballroom, Reno silverlegacyreno.com

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

9Wild and Scenic Film Festival

Film screenings, art show, silent auction and more 6 p.m. Whitney Peak Hotel, Reno blackrockdesert.org/wildscenic-2018

9-11 Wellness Weekend

4Muscle Powered Weekly

Bicycle Ride Two 10 to 15-minute loops, 8 a.m. (most Sundays) Fremont Elementary School, Carson City musclepowered.org

5Chronic Illness Support Group

Many wellness, medication, health events and classes all three days Granlibakken Tahoe, Tahoe City granlibakken.com

10 Saturday Night Star Party

7:30-9 p.m. (every other Saturday) Jack C. Davis Observatory, Carson City wnc.edu/observatory

Peer-led, open support group for those living with chronic disease or pain Recurring event, Tahoe Forest Hospice House, Truckee tfhd.com/hospice-services

6Election Day

Don’t forget to vote!

11 Veterans Day Parade

Honoring those who have sacrificed to protect our country 11:11 a.m. Downtown Reno / Virginia Street Bridge reno.gov

12 GROOVE Reno-Tahoe

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

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

15 2018 Soroptishop Fundraiser 40 artisans will be selling their wares to benefit local scholarships TDRPD Recreation Center, Truckee www.sitd.info

Go to www.va.gov/opa/vetsday to learn more.

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

10-11 a.m. (Sundays) Art In Motion, Sparks artinmotion-reno.com

19 Swing Dance Lessons

5:30-7:30 p.m. (every Monday) Carson Lanes Family Fun Center, Carson City hssdc.org

20 Weekly Yoga Class

6-7:30 p.m. (every Tuesday) Southwest Reno, 775-544-1167 kstuartyoga@gmail.com

20 Mini Reiki Healing Session

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

16 Polar Express Train Ride

Characters, entertainment and Santa bring the classic story to life Starts Nov 16, several ride times, departs from the Carson City Eastgate Depot vtrailway.com

17 Go to www.un.org/en/events/ peaceday to learn more.

18 Sunday Yoga

Several locations throughout downtown Reno 8 p.m.-4 a.m. starts at Headquarters (HQ) crawlreno.com

Tree Lighting Serves as kickoff to annual Heavenly Holidays 7 p.m. Heavenly Ski Resort, South Lake Tahoe skiheavenly.com

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

25 Meditation for All

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

29 Carson Valley

Christmas Kickoff Lighting the town, carolers, fireworks and more 5:30 p.m. Heritage Park Pavilion, Gardnerville visitcarsonvalley.org

30 Sparks Annual Hometown

22 Wobble Before You Gobble

Annual 10K/5K walk/run benefiting The Children’s Cabinet 9 a.m. Reno City Plaza, Reno desertskyadventures.com

22 Carson Valley Turkey Trot

17 7 Reno Onesie Crawl

23 Heavenly Village Christmas

Christmas Celebration Tree lighting, free music, cocoa and more 6:30 p.m. Victorian Square, Sparks cityofsparks.us

30 Christmas in Genoa

Featuring a tree lighting, food, carolers and a visit from Santa Clause 5:30 p.m. Genoa Community Church, Genoa visitcarsonvalley.org

5K run/walk for all ages 7-11 a.m. at Minden Park, Minden bit.ly/2QWa5Nq

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