What You Don't Know About Eye Health Could Harm You

Most people are unaware of basic facts that could protect them from vision loss. For example, only about onethird of Americans know that eye diseases can steal your sight before you notice symptoms. That's because your brain adapts to vision loss, making it difficult to notice the decline — something that less than half of adults realize.

Did you know:

• Many forms of glaucoma have no warning signs. You may lose most of your vision before you realize you're affected.

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When you eat these foods, it causes a surge in the hormone insulin, which tells your body to turn extra sugar into fat.

There IS room for treats and sweeteners in a healthy diet. But the average American eats 3-4 times more sugar than recommended, and we are suffering from it.

What does a low sugar lifestyle look like? The American Heart Association recommends less than 25g of added sugars per day for kids and women, and 36g per day for men. The new Nutrition Facts labels now list "added sugars" and “sugar alcohols”, making it easier to track how much YOU are eating. Don’t forget to account for drinks!

When prepping your own foods, you can estimate how much sugar with this rule of thumb:

1 teaspoon= 4 g added sugar

1 tablespoon= 12 g added sugar

1 cup= 200 g added sugar

One of the best ways to crave less sugar is... to eat less. I promise as you eat less sugar, you will begin to notice how sickly sweet many of our drinks and goodies are, and you will lose (some) of your fondness for it.

Set a goal to reduce your sugar intake for JUST 1 MONTH! Then, note if your cravings, joint pain, exhaustion, dizziness, or other symptoms have decreased. Does your skin seem clearer? Do you feel all around a little better? If not, go back to eating sugar like you used to.

Habit #4: Make Half Your Plate Produce

The American diet is what we would call “calorie-dense” and “nutrient-poor.” In other words, we eat plenty of food, but not enough nutrients. Odds are YOU are deficient in several nutrients, and it’s affecting how you feel.

That's because the disease begins so gradually.

• People with diabetic retinopathy may not notice vision problems at first. But eventually this disease can cause blindness.

• Sudden blurriness or trouble seeing colors and fine details can signal agerelated macular degeneration (AMD). Symptoms usually appear suddenly and worsen rapidly.

Is it really any surprise that we struggle with autoimmune disease, heart disease, diabetes and obesity in unprecedented numbers?

I have one simple suggestion that will get you leaps and bounds ahead of the statistics:

Eat. More. Produce.

Produce abounds in many of the vitamins, minerals, antioxidants, and phytonutrients that our bodies lack. It’s also rich in fiber that acts like a broom for your intestines and feeds the good bacteria in your gut.

A simple strategy to meet this goal is to cover roughly half of your plate with produce. Start with one meal per day. Then start sneaking more fruits and veggies anywhere you can.

Once you’ve worked your way up to 4-5 cups per day, maintain this lifestyle. It will make a huge difference in your health in so many ways!

Finding local, organically grown fruits and vegetables whenever possible will carry an added power punch of nutrients and flavor you won’t find from the store, doing your body so much more good with every bite, and eating produce so much more appealing!

Recently, my family embarked on a mission to bring nutrient-rich, affordable and locally-raised foods to rural Nevada. We deliver on a bi-weeky or monthly basis to make real food convenient. Visit us at www. SKmeats.com or follow our journey on Facebook.com/ SKmeats.

I’ve seen these 5 habits make such a difference to so many people. My sincere wish for you is that these 5 habits re-kindle your hope and jumpstart your healing using food as medicine!

Heather Hall is a Local Rancher, Registered Dietitian, Food Sensitivity Specialist, Integrative and Functional Nutrition Certified Practitioner

Goals can be hard, messy and require us to step outside our comfort zones in order to achieve them. They require us to connect to parts of ourselves we are uncomfortable utilizing or maybe don't even hold a self-awareness about. Goals can be regarded as confusing, overwhelming and often fueled by anxiety or stress in trying to figure out how to achieve them. Goals can flop faster than a New Year's resolution if you don't properly create the goal from the foundation up.

Goals can be intimidating, but what if I could offer you a framework to utilize your critical thinking skills to help you begin unraveling how to tackle those goals you keep leaving lying around on a shelf collecting dust? Earlier this month, a workshop called EnVISION and Implement, a Vision Board Weekend Experience was held at The Virgil in Reno, NV and individuals of all ages came together to build their goals for the upcoming year. They participated in activities intentionally designed to bring them out of the safety of their comfort zones, expand their perspectives, their senses and their mindsets around how to tackle a goal.

As a certified life and mental performance coach who has dedicated her life to understanding the neuroscience behind transforming our lives, values work (aka the things which matter most to you), helping others discover, create and implement frameworks inside their life and helping people harness their potential as leaders and changemakers it is imperative people understand the basics about creating goals. Frameworks help my clients achieve everything from their wildest dreams, building values-driven businesses or even fulfilling their potential in all aspects of life including relationships, leadership skills and transformational experiences. Goals play a massive role in creating a life driven by the things which matter vs living inside the rat race or finding the right career which serves your soul vs losing your soul and time spent with loved ones to make ends meet.

First, we need to discover what it is you really hope you achieve. Is it the "goal" you have stashed on some maybe, somehow, some way, I could find time sort of shelf or is it the I know I need to begin implementing this life change now because I am not satisfied with where I am at and I cannot continue on like this? You need to identify the goal and the values attached to this goal. If you have a goal without buy-in from yourself, you won't achieve it. These values you find inside your goal must be something viscerally attached to you in such a way that if I were to take it from you, it would cause chaos, pain, harm etc. As an example if family is a top value for you, you probably make decisions from a place of "How does this benefit my family?" or a values violation could be someone overstepping boundaries when it comes to your family and it creates anger, etc.

Second, you need to break this goal down by reverse engineering the steps from where you want to go, back down into the baby steps it will take to accomplish it. Goals are not something you can count on being on a linear path, so ensure you are stepping back and looking at the big picture to map out as many potential obstacles and paths as you can to notice where you need to create selfawareness and how you can pivot around those obstacles while operating inside of your values. I invite you to close your eyes and visualize the process of completing your goal and write down the process with all details included, including everything related to your senses. As you visual- ize and write down these goals, you are creating an anchor in your brain and cues for your brain to begin problem solving for solutions. A process called encoding is when the information stored inside the brains hippocampus helps you determine long term memory and decisions about whether to keep the

'After identifying your goal, running it through the lens of your values and why this goal needs accomplished now and why it is so important and distilling it down to the very baby steps needed to tackle this, you will need to create an additional anchor or trigger for your brain to continue doing the work it needs to to make these goals a reality. ' information or not. This cue allows you to better retain information for problem solving and decision making skills creating a higher probability of success. A visual reminder of what you already generated inside the visualization process adds to your probability of success.

After identifying your goal, running it through the lens of your values and why this goal needs accomplished now and why it is so important and distilling it down to the very baby steps needed to tackle this, you will need to create an additional anchor or trigger for your brain to continue doing the work it needs to to make these goals a reality. If you have never created a vision board, I encourage you to omit anything which tells you to slap some fancy pictures on a board and magically your dreams will manifest themselves. Goals actually compel us to distill them down into their basic steps, identify concrete, impactful action steps and then take them and through the process and power of mental performance work like visualization, it could potentially appear like it was just out of nowhere. We must do the work to make our dreams work and must consider how we can best accomplish our goals and pivot through the obstacles and hardships which could arise along the journey to our destination.

Vision boards should be a clear visualization of the steps and the visual cues you have created inside your head to make them happen. The visual anchors you have designed during your visualization process should be able to immediately remind you of a step you are accomplishing as well as the potential of who the highest version is of yourself who has already accomplished this work.

As you begin this journey of implementing the steps you have identified, continue to check in with yourself on this journey and ask yourself the following, "What are the three most important action steps I need to take to create impact and forward motion towards my goal?" Be present and check in with yourself on a daily or weekly basis and assess your progress and what pivots around obstacles you have navigated and how you can do an even better job in the day or week ahead in progressing towards your goal. The beauty of achieving your goals isn't in the accomplishment of your goal, but the journey, lessons, empowerment and confidence you gain by allowing your brain to create new neural pathways and helping you be able to solve even more complicated problems in the future.

Cheers to 2023 and accomplishing your goals, please feel free to reach out if you'd like a complimentary assessment of your goal map or vision board for another perspective!

At Marigold Mine, we care about the health and wellbeing of our employees and our community members. In 2023, we want to focus on Emotional Well -Being.

PANDAS is short for Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections

PANDAS, although reportedly rare, is a condition to be on the lookout for, especially if you have a child or teenager who was recently infected with Strep.

Symptoms of PANDAS usually have a dramatic onset , and can happen "overnight and out of the blue" according to authorities.

Symptoms can include motor or vocal tics or both; obsessions, compulsions, or both.

In addition to these symptoms, children may become moody or irritable, experience anxiety attacks or show suicidal ideation.

OILS CONTINUED FROM PAGE 2

• For occasional nausea, mild heartburn or acid indigestion, or occasional upset stomach use topically over stomach or take internally in a glass of water.

6 Strategies for Improving your Emotional Health

 Brighten your outlook – experts say people who are emotionally well have fewer negative emotions and are able to bounce back from difficulties faster.

• To develop a more positive mindset:

 Forgive yourself

 Remember your good deeds.

 Reduce stress – everyone feels stressed from time to time. Stress can give you a rush of energy when it’s needed most.

• To help manage stress:

 Think positive

 Get enough sleep

 Get quality sleep – to fit in everything we want to do in our day, we often sacrifice sleep. But sleep affects both mental and physical health.

• To get better quality sleep:

 Sleep in a dark, quiet, comfortable environment

 Limit the use of electronics before bed

 Cope with Loss – When someone you love dies, your world changes. There is no right or wrong way to mourn.

• To help cope with loss:

 Take care of yourself

 Talk to caring friends

 Strengthen social connections – Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on your health -both emotionally and physically.

• To build health support symptoms

 Build strong relationships with your family

 Volunteer for things you care about in your community

 Be mindful – The concept of mindfulness is simple. Practice about being completely aware of what’s happening in the present of all that’s going on inside and all that’s happening around you.

• To be more mindful

 Take some deep breaths

 Enjoy a stroll

A child may be diagnosed with PANDAS when Obsessive Compulsive Disorder (OCD) or a tic disorder suddenly appear following a strep infection (such a strep throat or Scarlet Fever), or when the already-present symptoms of OCD or tics suddenly become worse following a strep infection.

What causes it?

Studies at the National Institute of Mental Health have shown that some cross-reactive antibodies target the brain, causing OCD, tics and sometimes suicidal ideation, depression and anxiety. It is considered a pediatric disorder that is rare after age 12, but still occurs. There is much that is unknown

Tea Tree

Best known for its purifying qualities, making it useful for cleansing the skin, home surfaces and the air!

Emotional Support: Create energetic boundaries, healthy connections and feelings of empowerment by diffusing this oil! Try several drops into a spray bottle and mist around the room.

Physical Support: For occasional ear discomfort apply behind and around the ear. Apply to bottoms of feet to support a healthy immune system. To support clear healthy skin apply on location with a carrier oil of your choice, or for mild acne apply sparingly to specific areas.

Frankincense

Considered the ‘king of oils’, Frankincense has extraordinary health benefits when used topically or taken internally.

One of our favorite mottos - When in Doubt Get Your about the condition, especially as it occurs after age 12.

Many children have OCD, tics or both, and almost all school-aged children get strep throat at some point, But this does not mean they have PANDAS.

PANDAS is considered a diagnosis when there is a very close relationship between the abrupt onset or worsening of OCD, tics, suicidal ideation or both, and a strep infection.

For more information on PANDAS visit the National Institute of Mental Health at nimh.nih.gov, or visit the PANDAS Physician Network.

Frankincense Out!

Emotional Support: Take 1-2 drops under the tongue or use aromatically in palms or diffuser to create new perspectives and feelings of love, wisdom, and protection.

Physical Support: Anything. Anywhere. Use topically, internally, aromatically.

Simple Solutions

Cleaning Spray

Add 20 drops Lemon

Essential Oil to 16 oz glass bottle, fill ½ way with Vinegar, top off with distilled water. (for granite countertops substitute alcohol, for distilled water)

Seasonal Threats

- Add 1-2 drops each Lemon, Lavender, Peppermint to shot glass and drink

- Add 1 drop each lemon, lavender, peppermint, tea tree to hands and inhale

- Apply 1-2 drops each lemon, lavender, peppermint, tea tree to bottoms of feet

Support joint and cartilage function, mild muscle aches, head and neck tension

- Add 1 drop each lavender, frankincense, peppermint to carrier oil of choice and apply on the area of discomfort.

Essential Oils are a safe and effective way to support your health priorities. At pennies per dose they are also affordable. All essential oils are not created equal, if your bottle does not include supplement facts and recommended internal use, do not use them internally. We use and recommend only one brand. If you have questions, want to come to a class to learn more, or are ready to get started with natural solutions, Call Kat or text Solutions to 775-406-0030. Or stop by your local store Essential Oils of Winnemucca.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.

Reference: Roussell MA, et al. Beef in an Optimal Lean Diet study: effects on lipids, lipoproteins, and apolipoproteins. Am J Clin Nutr 2012;95:9-16

Did you know that the nutrients in beef can help support a healthy diet and lifestyle? A study published in the American Journal of Clinical Nutrition, researchers from Penn State University, found that people who participated in the “Beef in an Optimal Lean Diet” Study maintained healthy blood cholesterol levels while consuming a dietary pattern where lean beef was the primary protein source and was rich in vegetables, fruits, whole grains nuts, and beans.1 In fact, there have been more than 20 research studies that support including beef in a heart-healthy diet and lifestyle.

Ingredients:

1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 1 pound)

2 cups fresh sugar snap peas

2 cups cooked gemelli or corkscrew pasta

1 cup grape or teardrop tomatoes, cut in halves

3 teaspoons minced garlic

1 teaspoon pepper

Freshly grated lemon peel

Chopped fresh parsley leaves (optional)

Gremolata Dressing:

1/4 cup fresh lemon juice

2 tablespoons olive oil

2 tablespoons chopped fresh parsley leaves

2 teaspoons minced garlic

2 teaspoons freshly grated lemon peel

1/4 teaspoon salt

1/8 teaspoon pepper

Cooking:

Bring water to boil in large saucepan. Add peas; cook 2 to 3 minutes until crisp- tender. Drain; rinse under cold water. Combine peas, pasta and tomatoes in large bowl. Set aside.

Whisk Gremolata Dressing ingredients in small bowl until well blended. Toss 2 tablespoons dressing with pasta mixture. Set aside.

Combine 3 teaspoons minced garlic and 1 teaspoon pepper; press evenly onto beef Top Sirloin Steak. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 9 to 12 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.

Carve steak into thin slices; season with salt, as desired. Add steak slices and remaining dressing to pasta mixture; toss to coat evenly. Garnish with lemon peel and parsley, if desired

Specializes in Adults and Pediatric, Surgical and Non Surgical Treatments of the Following: Cervical (neck), Thoracic (Mid Back), and Lumbar (lower back)

Spine, Hips, Knees, and Upper Extremities

Hand, Elbow and Shoulder Including Injections.