february 2013 hb mag

Your Local Resource for Natural Living

HealthyBeginnings

Life’s a journey. Make it a healthy one.®

FEBRUARY 2013TAKE ONE

HBMAG.COMISSN 2150-9921

Healthy Beginnings is printed on recycled newsprint with soy-based ink since August 2006

lifestyle magazine

SECRETS OF HAPPY COUPLES

START YOUR DAY OFF RIGHT

TROUBLE AT THE GUM LINE

A L-I-N-K FROM GOD

DON’T BE “FLU’D”

AN UNHEALTHY & AGING BRAIN PART II

THE DARK SIDE OF BREAST CANCER SCREENING

BABY’S FIRST GIFT: PRENATAL FITNESS

3 February 2013 Life’s a journey. Make it a healthy one.® Visit www.HBmag.com

HEALTH Don’t be “Flu’d” ...38

GARDENING The Rough Patch: Something to Cry About ...32

ALTERNATIVETHERAPIES The Dark Side of Breast Cancer Screening ...10

SPIRITUALHEALTH Move One Rock ...26 A L-I-N-K From God ...36

BRAINHEALTHAn Unhealthy & Aging Brain Part II ...12

NURTURE Baby’s First Gift: Prenatal Fitness ...18

HERBS&SPICES Angelica ...30

INGREDIENTWATCH What’s Really in the Box? ...28

KIDSCORNER …44

REVIEWS Book Review: Secrets of Happy Couples ...34

Book Review: More Alive Now ...40

FLEX ...24

LINK ...36

36

DEPARTMENTS ONtheCOVER

INeveryISSUEEDITORSLETTER ...4

NEWSBRIEFS ...8

SPIRITUALHEALTH ...26

INGREDIENTWATCH ...28

HERBS&SPICES ...30

REVIEWS ...34

KIDSCORNER ...39

PROFESSIONALDIRECTORY ...42-43

CALENDAR ...44-45

RECIPES ...48-49

FEATURESChronic Dehydration part 7 ...9

Psychopath Morality? ...11

An Unhealthy & Aging Brain Part II ...12

When Relationships Go Bad ...20

INSIDEthisISSUE

Trouble at the Gum Line ...5

The Dark Side of Breast Cancer Screening ...18

Baby’s First Gift: Prenatal Fitness ...18

Start Your Day off Right. Right? ...22

Secrets of Happy Couples ...34

A L-I-N-K From God ...36

22

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4 Visit www.HBmag.com Life’s a journey. Make it a healthy one.® February 2013

As we all step into February, still clinging to those New Year resolutions, holding

fast to our lovely holiday feelings and beginning the new journey into 2013, you might find yourself in a similar place as me: Single.

The month of February is red, pink, glittery and filled with candied hearts. I do have children, so art projects are fun and popular during this time of year. I also LOVE love. So, I guess that works. It’s just that there is so much emphasis on romantic love--the kind that children, friends and family just cannot create. But, I cherish the love I have in my life, no matter if it is romantic or familial…and maybe, it’s time to start feelin’ the love throughout the entire year.

So, with that, you might notice our editorial calendar and covers are not going to necessarily “speak” of the current holiday or latest trends populating the mainstream. This month, we’re focusing on starting your day right, your foundation. The cover says it all.

Look for Allison Prater’s column on prenatal fitness, where you’ll find the best gift you can give your baby: a healthy beginning. Check out Dr. Gerber’s article on starting your day right; a critique of a typical morning routine. Of course, we have the “love” thing covered too in June Milligan’s book review on “Secrets of Happy Couples.”

Enjoy the coming month. Inhale it’s beauty…including the possibility of roses, chocolates and most of all, love.

Pause. Breathe. & Be Well,

Ffjorren Zolfahgar

Editor & Content Director

EDITOR’SLETTER

Although a “hot cereal” includes a variety of warm, yummy goodness--oatmeal, porridge, farina, maize, muesli, groats, grits, polenta and more--they all satisfy one basic need: a great nutritional foundation for the day! No matter if you eat raw, vegan, wheat-free, dairy-free or gluten-free, there is a hot cereal for you.

This particular breakfast dish is especially lovely during the winter months. It provides a hot, rib-sticking sustenance that easily satiates your hunger until your mid-morning snack or lunch. As it tends to be bland by nature, it enjoys making a fashion statement--accessorizing with all sorts of food wear. Agave, honey, nuts, dried fruit and a wide variety of spices add funk to its drab beginnings.

Before you pull out the cold cereal box, or spend a little more time whipping up pancakes and eggs, check out the wide array of hot cereals. Cook it up, dress it up and eat it up. You will find your day is off to a great start!

COVERSTORYWritten By Ffjorren Zolfaghar

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It’s the best of lines. It can be the worst of lines. It’s your gum line, and chances are, it’s not as healthy as you think.

Gums (gingiva) are soft, pink-toned tissue protectively wrapped around the base of teeth, guarding the roots. Working in conjunction with the periodontal ligament and bone tissue, they hold teeth in place. Bacteria hide in the crevices between the gums and teeth, causing infections and cavities and resulting in recession of gums and bone support, all of which leads to tooth loss.

Our gum tissue is under siege. According to recent data compiled by the Center for Disease Control (CDC), half of all adult U.S. citizens have gum disease--also known as periodontal disease--a major cause of gum recession. Gingivitis, a milder form of gum disease, if left untreated, develops into periodontitis, a far more virulent form of infection.

As prevalent as it is, periodontal disease is only one of many contributing factors that can result in a shrinking gum line:

Genetics - About 30 percent of people have genetic markers that increase likelihood they will develop receding gums. The good news: employing strategies for good overall health and dental care can help minimize the effects of this tendency.

Bad habits - Smoking, tobacco use, alcohol and substance abuse are bad news for your gums, at least doubling the likelihood you will have gingival recession. Piercings of the tongue or lips wear away at soft tissue with the same results.

Medical and health issues - Diabetes, cancer treatments, obesity, as well as the use of certain prescription medications have an

impact on the health of your gums, and are cited as factors for developing gum problems.

Improper dental care - Harsh horizontal-motion tooth brushing and use of a hard-bristle brush wear away at the gum line. Neglecting daily flossing and failing to keep regular dental appointments is a recipe for disaster.

Gender - Men have a slightly higher statistical chance of problems, perhaps attributable to being less attentive with dental care. Although, women who are pregnant or experiencing menopause can also experience gum recession.

Early symptoms of periodontal damage aren’t easy to spot. Gums that are discolored (these can be difficult to see without a trained eye), bleeding or swollen, should be examined as soon as possible to determine the cause. If you notice your teeth are looking longer, or you feel a notch toward the base of a tooth, the gums may have receded and require attention. Persistent bad breath and loose teeth can also signal damage underway, but severe damage may have already occurred. Through regular dental examinations, problem areas can be identified and treated in a timely and effective manner.

A Different Recession: Trouble at the Gum Line

Continued on Page 7

Submitted By J.S. McElhinney III, DDS


Dawn GoweryEDITOR IN CHIEF, ART DIRECTOR & PUBLISHER

[email protected]

Ffjorren Zolfaghar

Cheyanne Treadway

Christine Adams

Jack Elliot · Marie-Claire Hermans Teresa Howell · JeanAnn Fitzgerald Allison Prater · Ariana Purcell

Kate Maxon

[email protected]

Editor & Content Director [email protected]

Design & Layout [email protected]

Social Media ManagerWebsite Archiving

[email protected]

Contributors

Kate’s Kitchen

Distribution

Healthy Beginnings is a free publication distributed locally and is supported by local advertisers. Each month we feature articles by national and local authors who are leaders in the natural health field. Additionally, we bring you news and events that are happening in our community – and around the globe. 19,500 magazines are distributed monthly throughout the Reno, Sparks, Carson, Minden, Gardnerville, Lake Tahoe, Auburn, Grass Valley, Nevada City and Truckee areas. To find HB Magazine at a location nearest you, or if you would like to distribute the magazine at your business, simply call 775.828.4547 or e-mail us at [email protected].

We do not necessarily endorse the views expressed in the articles and advertisements nor are we responsible for the products and services advertised. Always consult your health care provider for clarification. 2012© by Healthy Beginnings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that permission be obtained in writing. Past issues can be requested by calling 775.828.4547 or by visiting our website at www.HBmag.com.

Healthy Beginnings’ mission is to provide resources and information on the straight facts and latest trends in Natural, Alternative and Integrative Medicine, Nutrition, Fitness, Green Living, Sustain-ability and the products and services that support living a natural, holistic and healthy lifestyle.

Dawn GoweryADVERTISING SALES & MARKETING

[email protected]

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Beginningslifestyle magazine

Healthy

There’s almost nothing worse than experiencing ear pain, itching, loss of hearing, or a

sinus headache.

Ear Candling is an ancient practice, dating back to biblical times in Egypt, the Orient, as well as European cultures. This simple, gentle treatment removes wax from the ear, improving your sense of well-being, physical, mental and even spiritual. The candle is a long hollow tube made from unbleached muslin immersed in an aromatic herbal solution. After it dries, the cone is then dipped into beeswax. The cone or candle is then placed into the ear opening and the top of the cone is lit; soft warm white smoke billows down the tube into the ear and softens the wax. The flame on top of the cone creates a vacuum that pulls out built up wax, toxins, bacteria, dirt and residue from past medications. Ear Candling may also help with a dry hacking cough (a result of a sinus infection), sinus headache, tinnitus, and itchy ear. Today more people are seeking alternatives to digging in the ear with Q-tips or using a hydrogen peroxide flush to clean a blocked ear canal. Ear Candling is a relaxing, natural, non-intrusive treatment.

References:Tatum, Anne. Ear Candling. A.P. Enterprises. 1995.

10% senior discount (55+) on all services. For more info, call Karen at Therapeutic Skin Care (775) 722-9307 or go to www.therapeuticskincare.com.

EAR CANDLING

Written By Karen Tenaglio

Team Gluten-Free Sponsor


Treatment for receding gums starts with assessment, followed by a thorough professional cleaning. Proper at-home care including gentle brushing and daily flossing often helps reverse gingivitis. Sometimes antibiotics are prescribed to help heal pockets of infection around the base of teeth. For stubborn tartar and plaque buildup, a procedure to scrape away the excess material is also needed.

Laser therapy and the PerioProtect Tray are two of the best methods to control gum disease and reduce the risk of the Oral-Systemic Link (bacteria entering the blood stream and contributing to other diseases).

By employing lifestyle changes and following guidelines for proper dental care, the progression of gum disease can be stopped in the early stages, long before surgery becomes necessary. Gentle vertical-brushing and daily flossing, as well as regular dental visits can help you maintain a healthy gum line throughout your lifetime.

Don’t let advancing gum recession lead to depression; make a difference for yourself by improving your dental health. It’s not JUST about gum health anymore; healthy gums can lead to a longer, healthier life. Laser dentistry and PerioProtect is a good place to start. Remember, THE FIRST STEP TO A HEALTHY BODY IS A HEALTHY MOUTH!

References:

1. http://perioprotect.com

2. http://www.ada.org/sections/scienceAndResearch/pdfs/patient_79.pdf

3. http://www.mouthhealthy.org/en/az-topics/g/gum-disease.aspx

4. http://www.nidcr.nih.gov/OralHealth/Topics/GumDiseases/PeriodontalGumDisease.htm

5. http://www.cdc.gov/OralHealth/publications/library/burdenbook/chapter4.htm

6. http://www.ncbi.nlm.nih.gov/pubmed/11895546

7. http://cdn.intechopen.com/pdfs/27464/InTechEpidemiology_and_risk_factors_of_periodontal_disease.pdf

8. http://www.ada.org/news/7543.aspx

For more info, or to schedule an appointment with Dr. J.S. McElhinney, III call (775) 525-8877.

Continued from Page 5

A Different Recession: Trouble at the Gum Line


BUILD IT! ENGINEERING SERIES Every Saturday during the month of February, come to the Terry Lee Wells Nevada Discovery Museum in Reno, NV to explore the various fields of engineering in this four-week, hands-on series. Get hands-on with the designing and building process when you build the tallest paper towers, longest bridges, investigate the chemical engineering techniques used to build a bouncy ball, and so much more. Great activity for fun filled family weekends!

Date: Saturdays, February 2nd - February 23rd 2013 Time: 3:00–4:00pm Cost: $40 members, $60 non-members Ages: Recommended for ages 7 and up Contact: (775) 786-1000

SOARING NV: INTRODUCTION TO SOARING Have you ever wanted to learn to fly? Soaring is the art and science of using the natural movements of the atmosphere to stay aloft, climb and travel long distances in a motor-less aircraft. In this course, you will learn about the sport of soaring, including what it takes to fly a glider, how to obtain a private pilot certificate with a glider rating, and why Douglas County is one of the best places in the world to fly gliders.

Date: February 19, 2013 Time: 6:00pm – 9:00pmCost : $30 Ages: 13 +Location: Minden-Tahoe AirportContact : (775) 782-9595 .

ANIMAL ARK: ANIMAL ARK WILD WINTER WEEKENDS Don’t let winter’s chilly temps keep you in the house! Put on your winter coat and boots and join us on the weekends. Reno’s icy weather is perfectly comfortable for our lynx, bobcats, cougars, wolves and other wild residents. The Ark’s winter wonderland is at 6,000 ft. altitude, so dress for outdoor fun in winter conditions. We encourage you to call prior to your departure, as severe weather or unsafe facility conditions will cancel the festivities. Golf cart transport will not be available.

Date: February 16, 2013Time: 11am–3pmLocation: Animal Ark Wildlife SanctuaryContact: (775) 970-3111

EMBARK UPON A SACRED JOURNEY to Bali, Indonesia March 29-April 6, 2013 guided by Lisa A. Rizzoli, Certified Tantra Educator, and Cokorda Ratih, Balinese Princess and dancer. Each day we will explore spiritual Tantra Yoga teachings incorporating unique poses and breathing techniques designed to open specific energy centers. We will integrate these teachings into our bodies through unique adventures such as trekking, white-water rafting, bicycling, snorkeling, temple ceremonies and rituals. For detailed information and/or to register please see www.embarkuponasacredjourney.com or call Lisa directly at 775-741-4090.

LEARN TO PLAY A SONG ON THE PIANO FOR FREE! The 1st Saturday of every month at 11 a.m., Tahoe Piano Lessons invites you to an hour long FREE WORKSHOP. You will learn the Simply Music method to play your first song on the piano. Only offered at our Northwest Reno studio - please call to reserve your seat(s): (530) 414-4464.FREE INTRODUCTORY SESSIONS - learn to play the Simply Music way! Offered every Saturday at our Northwest Reno studio at noon. Ask about our winter specials; mention this ad and receive our 2-for-1 Sign Up discount. Please call (530) 414-4464 to reserve your space, or go to: www.tahoepianolessons.com

A DAUGHTER’S WISH INSPIRES LOCAL BUSINESS TO ACT FOR FAMILY LIVING WITH CHILDHOOD CANCER Laurie and Steve Yarborough, owners of Sierra Car Care Centers, are always on the lookout for ways to give back to the community. “Our daughter, Ellie, told us that her Christmas wish this year was to help someone who really needs it.” Laurie began calling local non-profits who work with children and families. She had a handful of tickets for the Tahoe Players performance of “A Miracle On 34th Street” and thought they could bring the spirit of the holidays to children in need. That’s how she discovered the Northern Nevada Children’s Cancer Foundation (NNCCF’s), which is committed to provide financial assistance and support programs for children living with cancer. The NNCCF’s annual “Elevate Life” 12-hour Radio-thon will take place February 1st on News/Talk KKOH, K-Bull 98.1, Magic 95.5 and Wild 107!

For more info, contact Steve Funk at (775) 240-4871.

NEWSBRIEFS


Re-hydration works, but people think it’s too simple a cure for disease. This is like someone who constantly hits their head against a brick wall and wonders what will make it stop hurting. If someone else says “Just stop hitting it against the wall,” the reply is “Nah, that’s too simple, there has to be more to it, maybe some aspirin will relieve this pain.”

Before enduring irreversible surgery, ingesting drugs with dire side effects, or spending large sums of money on doctors and tests, try re-hydration. It may be simple, but it works, especially with the kidneys.

The kidneys are of such importance that nature gives us two of them; should one become damaged, there is another to do the entire job. It is estimated that the blood supply of about two gallons passes through the kidneys 20-25 times each day. As blood travels through the body, it carries nutrients to the cells

and the cells dump their waste products and other toxins into the blood. It is up to the kidneys to grab these toxins and dispose of them in the urine.

Kidneys can be damaged by many things such as excess sugar in the blood of diabetics, obstructed urine flow, or lupus may cause the immune system to attack the kidneys as foreign tissue, or injury or even non-steroidal anti-inflammatory drugs (aspirin, naproxen sodium, Aleve, Celebrex, Excedrin, Advil, and Motrin). Low functioning kidneys means toxins continue flowing back to

CHRONIC DEHYDRATION, Part 7Re-hydration can cure kidney disease!

Written By JeanAnn Fitzgerald

Continued on Page 10


Creatinine GFR

(normal (normal

Date .57-1.00) greater than 59)

July 2009 1.09 50

Jan 2010 1.22 44

Feb 2010 1.14 48

Began re-hydration

March 2010 1.23 44

April 2010 1.00 55

May 2010 1.03 54

June 2010 1.03 53

July 2010 1.03 53

Nov 2010 1.01 55

June 2011 .99 59

June 2012 .89 67

Because of this, Anne had no worry about spending up to eight hours a few times a week lying down at a clinic watching the blood flow out of her veins into a synthetic kidney machine for filtering, then being pumped back into her body to be filled with waste products until it became so polluted that it needed to be mechanically cleaned again--or face a kidney transplant.

By giving her kidneys the level of water they required, they were cleansed, rehabilitated, and returned to normal function, thus able to filter her own blood to keep her whole body detoxified as nature intended. She now keeps religious track of her daily water and salt intakes because she recognizes the uncomfortable drought signals of dry mouth and infrequent low-volume urination if she does not.

If you have had success curing or relieving disease through re-hydration, please contact JeanAnn at (775) 828-7194.

References:

1. science.howstuffworks.com/life/human-biology/kidney2.htm

kidney.niddk.nih.gov/kudiseases/pubs/yourkidneys

JeanAnn is a free-lance writer for health and metaphysics. “Heal Yourself for Real,” plus three more e-books are available at Amazon.com and Barnes&Noble.com. She also does handwriting analysis and numerology. JeanAnn’s e-mail is [email protected].

*This article was reprinted with permission from the author.

the cells and then to the kidneys again, thus poisoning everything along the way--causing damage to critical organs.

To get these poisons out of the blood, each kidney has about a million filter traps called nephrons, which are very particular about the flow of blood through them. If the blood pressure is too high, the blood flows too fast through the nephrons, and the transporter molecules can’t grab onto the toxins.

Filtering is also hampered when blood flows too slowly through the kidneys. The rate of blood flow is primarily dependent upon the volume of blood; the volume of blood is dependent upon how much water is available (since 50 percent of it is water). A dehydrated body does not have enough water to maintain the proper amount of blood volume for good blood flow through the kidneys.

Sufficient flow can be demonstrated by a garden hose with a kink in it. If you only turn on the faucet a little bit, the water will come to a stop at the kink. If you then open the faucet fully, enough water flows into the hose to fill it up. This creates enough pressure against the kink to straighten it out and allow all of the water to pass through. The kidneys’ filters need enough pressure to force blood through them--and in turn, force the toxins out of them and into the urine. Without this pressure, some debris and toxins remain in the kidneys, which poison them and clog their filtering ability.

In June of 2009, Anne complained to her doctor about not feeling well; she did not have her usual high energy level. A routine blood test revealed her blood Creatinine level was high. The Glomerular Filtration Rate (GFR) measures how well kidneys are filtering out toxins. Anne’s rate was lower than 60 ml, which put her in Stage three kidney failure. Stage five, with GFR lower than 15 ml, means renal failure has occurred.

Anne was never told how important water was, so she never drank it; except in her drink of choice, which was hot or iced tea. Because of a lingering physical problem, she took two naproxen sodium tablets for at least a year. These two seemingly inconsequential life choices produced her kidney failure.

In March of 2010, Anne began a classic re-hydration program of water and the four electrolytes of salt, potassium, calcium and magnesium. Even with her sodium (salt) level in the low normal range, her dosage was 1/2 teaspoon per day. After a few weeks of 10 to 12 eight ounce glasses of water per day, she craved even more salt--but that demand abated after another few weeks. For the next five months of re-hydration therapy, her numbers held where they were. After 15 months, the June 2011 GFR number was slightly improved. After 27 months of re-hydration, the June 2012 blood test reported both the Creatinine and GFR numbers were solidly within the normal range of kidney function.

These were her blood test results:

Continued from Page 9Chronic Dehydration Part 7


integrity are rooted in the soul, not the ego. They are not founded on coercion, manipulation, violence or power, but in obedience to God. The moral code of the psychopath, however, is created for the protection of his ego. “Don’t be a snitch” is not based in integrity or concern for one’s fellow inmate, but self-preservation, and it is a rule that is quickly forgotten when the psychopath feels the benefits of doing so outweigh the risks. The morality of a person with integrity, on the other hand, looks to the soul for guidance rather than the weighing of worldly costs over worldly benefits. The true colors of your morality--whether a puppet morality of the ego or a genuine morality of the soul--is revealed for all in time.

Andy Drymalski, EdD, is a licensed psychologist and Jungian psychologist in Reno and Carson City. For more information call (775) 786-3818, or visit www.renocarsonpsychologist.com.

The rationalizations of the psychopath are cunning and deceptive. A man who was raised in a family of crime recalled one of his father’s codes of honor. “Never screw a friend. But if you’re going to screw someone, make him your friend first.” The perspective of the psychopath is clearly seen in the last half of the code. The psychopath is a user and deceiver, so the fact that he pursues the trust of someone he intends to take advantage of is Psychopathy 101.

But what are we to make of the first half of the code, “Never screw a friend”? It’s akin to the mafia’s commandment to never cheat or betray a Family member. Prison inmates, the mafia, and other criminals often pride themselves on their adherence to their own moral codes. Those who keep the code view themselves as men of honor. They would believe that they are moral men who simply uphold a different brand of morality.

I asked this man if his father ever broke his own code. He said, “Just once, and he paid for it with a busted jaw.” Of course, the psychopath’s morality is a sleight-of-hands morality. It is self-serving and deceptive. It is a “morality” based in the ego and adhered to only so long as it serves his ego. The criminal doesn’t harm his friends, and the Mafioso doesn’t harm his Family, for it is not usually in their egocentric interests to do so. As the old saying goes, “Don’t bite the hand that feeds you” (or the hand that might someday be of use to you). Furthermore, when the wages of harming another criminal are broken bones or death, the temptation to do so is considerably less.

The criminal’s moral code is not based in a higher authority or value system. It is nothing more than a self-serving façade, a pseudo morality espoused and followed only insofar as it serves his power-oriented interests. True morality and genuine

Psychopath Morality?Written By Andy Drymalski, Ed.D.


The brain controls everything in the body. Everything. That includes healing, on every level. So, what enables the brain to do this? To understand this you must first understand the physiology of the brain.

AN UNHEALTHY AND AGING BRAIN PART II

How the Brain “Works”

Written By Martin Rutherford, D.C., C.C.S.T. and Randall Gates, D.C., D.A.C.N.B.


Since you began reading this article, you have lost several hundred neurons (brain cells). Fact: you are born with all the neurons you will ever get.

Neurons never regenerate.

The brain is composed of billions of cells. Some of the cells are called neurons. Neurons form the primary communication network of the brain. While other brain cells, which are even more numerous, are called the glial cells. The glial cells are the immune system of the brain. Some nerve cells are very long, reaching from the brain to the foot. Others are very short, measuring less then an inch.

From the time that we are born, there is a substance that forms around our nerve fibers called myelin. The basic function of myelin is to speed transmission of nerve impulses. Myelin formation is critical to the development of our brains. There are certain “windows of development” when we are children during which nerve fibers must be myelin to activate the connections with one another. These connections must be made active, and are vital to the brains future intelligence levels and abilities to function in general. To make these connections active and strong, the brain needs the right kind of stimulation (outdoor play--not computer games). As we gather more and more new information (learning: reading, math, etc.) more and more neurons form connections with other neurons. These connections are called synapses. Synapses are where it’s at--relative to brain health and function. In fact, the number of synapses has a greater impact on intelligence and brain performances than the number of neurons (brain cells).

Synapses are where the chemistry of the brain takes place. Sodium, potassium, calcium and DHA imbalances negatively affect them. Inflammation negatively affects them. Stress and gut issues negatively affect them (see part III of this series next month) and lack of O2 and stimulation affects them. In fact, everything that is wrong in your body destroys proper

synaptic activity and can cause neurodegeneration (aging and dysfunction) of the brain.

Obviously this is a problem because the areas of the brain need to communicate with each other and with the rest of

the body. When the chemistry of the synapses are disturbed, communication cannot take place because neurotransmitters (more chemicals in the synapses) cannot be released. We have all heard of the neurotransmitter serotonin (some others are dopamine, acytyl choline, gaba), which is crucial for mood and digestion. When serotonin production is decreased by the above processes (lack of stimulation, inflammation, mental stress, auto-immune conditions, blood sugar imbalances, liver detoxification problems, deficiency of nutrients, hormonal imbalances and many more) symptoms can occur, depending on which synapses in which part of the brain are effected. Thus you can experience depression, anxiety, and many mood changes. You may also be interested to know that most serotonin is produced in the gut; you can get brain problems from digestive problems. Gut health is crucial for brain synaptic heath, and brain health (think stress) profoundly effects digestion if it is synaptically not working. It’s a vicious cycle, and it is complex.

One last very important concept to understanding the brain: its function and role in anti-aging and chronic pain resolution. Since you began reading this article, you have lost several

hundred neurons (brain cells). Fact: you are born with all the neurons you will ever get. Neurons never regenerate. WOW! Bad news. The good news: even though you lose neurons you can develop something called neuroplasticity. Remember the concept of the more neuronal activity, the more synaptic

Lack of stimulation, inflammation, mental stress, auto-immune conditions, blood sugar imbalances, liver detoxification problems, deficiency of nutrients, hormonal imbalances and many more symptoms can occur, depending on which synapses in which part of the brain are effected.

Continued on Page 14


on neuroplasticity to minimize the effects of loss and degeneration of your allotted amount of brain cells.

Aging is really neurodegeneration. Anti-aging is not hormonal; it is about preserving the nervous system. The relationship to recovering from chronic illnesses and brain function is poorly understood. But, without proper synaptic activity you will never get truly well.

How do we do this? We’ll discuss that next month. Don’t miss it. The answers are so obvious they might blow what neurons and synapses you have left!

References:

1. Kharrazian, Datis 2009, Neurotransmitters and the Brain - Rev (091109).DOC.

2. Park, Alice, Understanding Pain, When the Pain Won’t Stop, Time Vol 177, No 9, 2011.

For more info, contact Dr. Rutherford or Dr. Gates at (775) 329-4402, or visit them online at www.PowerHealthRenoNV.com.

Continued from Page 13

AN UNHEALTHY & AGING BRAIN PART II

connections in the brain? That’s neuroplasticity. So, by maintaining the health of your synapses and creating new synapses is vital. If you do these two things you will keep your brain healthy and young.

We ALL go through one or the other following process:

Neurodegeneration (Losing Brain Cells and synapses)

Brain Function (Neurons/Synapses)

Neuroplasticity (Creating new brain connections and decreasing loss of symptoms)

If our nerve cells are degenerating faster than we are building neuroplasticity, then our brain is degenerating (or aging) faster than it should. Handwriting deteriorates, fatigue sets in. Gut function deteriorates, immune and hormonal function gets worse. As synaptic activity declines, so does our health, in every respect. This is why children respond better to all types of treatment. Two year olds have about 10 quadrillion working synapses and adults have one to five million quadrillion, which have undergone a lifetime of stress. The key to health, recovery from chronic pain, and the promotion of anti-aging is in the brain--keeping synapses “chemistry” healthy and working


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

HEALTH

A growing body of research now suggests that x-ray mammography is causing more harm than good in millions of women who subject themselves to breast screenings annually--they do this without knowledge of their true health risks. The primary focus has been on the harms associated with over-diagnosis and over-treatment, not on the radiobiological dangers of the procedure itself.

In 2006, a paper published in the British Journal of Radiobiology, titled “Enhanced biological effectiveness of low energy X-Rays and implications for the UK breast screening programme”, revealed the type of radiation used in x-ray-based breast screenings is much more carcinogenic than previously believed!

Recent radiobiological studies provided compelling evidence that low energy X-rays, as used in mammography, are between four to 600 percent more effective in causing mutational damage (genotoxicity/carcinogenicity) than higher energy X-rays!

This is not the only study to demonstrate that mammography X-rays are more carcinogenic than atomic bomb spectrum radiation. Current risk estimates for radiation-induced cancer (principally derived from the atomic bomb survivor study) are based on the effects of high energy gamma rays.

A more recent study published in the British Medical Journal in 2011, titled “Possible net harms of breast cancer screening: updated modeling of Forrest report”, not only confirmed the previous findings but also found the situation likely worse!

What are the legal ramifications for all the “pink” stuff out there--and the doctors who continue to recommend radiation-based screening in the face of this peer reviewed, published medical research (known since 2006!)?

With the advent of non-ionizing radiation-based diagnostic technologies such as thermography, it has become vitally important that patients educate themselves about the alternatives to x-ray mammography that already exist. Until then, we must use our good sense--and research like this--in order to make informed decisions. As far as the unintended adverse effects of radiation go, err on the side of caution whenever possible.

Please share this article with someone you know or love. Also, share it with your doctor and maybe bring him/her up to date.

References:

1. The Dark Side of Breast Cancer Awareness Month, http:www.greenmedinfo.com/blog/featured-october-article

2. Possible net harms of breast cancer screening: updated modeling of Forrest report. British Medical Journal 2011; 342:d7627. Epub 2011 Dec 8. PMID:22155336, www.ncbi.nlm.nih.gov/pubmed/22155336

For more info, contact Reno Integrative Medical Center at (775) 829-1009, or visit online at www.renointegrativemedicalcenter.com.

The Dark Side of Breast Cancer Screening


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clue that you are overworking is shortness of breath. You should be able to carry on a normal conversation while exercising. Also, be sure to check in with your baby, you should not be experiencing any abdominal pain. If you experience any of these warning signs, discuss them with your care provider and your instructor if you are in a class setting.

Some excellent, low-impact forms of prenatal fitness include yoga, tai chi, dance, swimming and walking. Other forms of aerobic exercise such as cycling can also be of benefit. Some women who enjoyed jogging before their pregnancies have been able to continue doing so in a gentler fashion.

I personally found yoga, belly dance and Pilates to be essential components of my regular routine. I have been attending a local prenatal yoga class and working with some DVD’s at home. Most days, I create my own practice based on poses that I feel my body specifically needs. I found breath work to be very soothing, and the stretches ease any muscular tightness.

Belly Dance has been a wonderful way to get some low-impact cardio exercise, and it has helped me adjust to my constantly changing center of gravity. It has also helped me to feel graceful and beautiful in my pregnant body. The rhythmic movements of the hips are wonderful for keeping my spine, hips and low back strong and supple.

Pilates has been a great way to gently strengthen and stabilize the muscles that are supporting my changing body. While most of the traditional Pilates routines would be contraindicated for pregnancy, because of the use of deep abdominal muscles, there are some excellent DVD’s that are modified specifically for pregnancy.

I have been blessed with very little physical discomfort throughout my pregnancy, and I am convinced that staying active has played a large role. During my first trimester I did

Pregnancy is a time of intense physical transformation. The added weight of your growing belly and breasts can put pressure on the muscles that support your spine, joints and ligaments. Fortunately, including exercise or movement as part of your regular routine can help you to feel strong, healthy and happy in your pregnant body. This article will discuss some of the benefits of exercise during pregnancy, as well as safety precautions.

First and foremost, exercise increases circulation in the body. By oxygenating the blood, muscular tension and general fatigue are reduced. This can alleviate nausea and constipation, two common digestive complaints during pregnancy. The endorphins triggered by exercise can prevent depression and mood swings. It also reduces the chance of experiencing low back pain, sciatica, ligament pain and pelvic congestion. By preventing congestion of the blood in the lower extremities, leg cramps and varicose veins are less likely to occur. Most importantly, exercise promotes healthy muscle tone, prepares the body for birth, aids the in the recovery post-partum, and prevents organ prolapse. It will also help you feel comfortable in your changing body.

It is important to consult with your care provider before undertaking any fitness program. Women who have not been physically active before their pregnancy should enter into this new routine gently. Women who have been very physically active for a long period of time may often continue in their movement modality of choice; although, they will need to make some common sense modifications.

Pay attention to how you feel throughout any exercise routine, for your body will send you clear messages when it is being overworked. If you find yourself feeling faint, dizzy, nauseated, or clammy and cold--even though you are sweating--stop exercising, but be sure to walk around for a few minutes in order to bring your heart rate down before sitting. Another good

NURTURE

Baby’s First Gift: Prenatal Fitness!Written By Allison Prater


experience some nausea, but I found that it would almost always disappear after some gentle restorative yoga, or an hour of dancing. During my second trimester I was able to attend a week long, 50-hour intensive belly dance teacher training that also included yoga. While I had to modify certain yoga poses, such as those that would have required me to lie on my belly, I was otherwise able to participate fully in the class, and felt great doing so. I was always careful and listened to my body, stayed well hydrated, ate nourishing meals, and got plenty of sleep every night. Being able to complete the training successfully gave me a real sense of confidence in the strength of my body.

Today, I am about six weeks away from my due date and have yet to experience any low back pain or sciatica, despite the fact that my belly has grown considerably. I have experienced some stiffness in my upper back, and some stretching in the ligaments in the front of my pelvis. However, these sensations only become noticeably uncomfortable if I have gone several days in a row without doing some kind of exercise. As soon as I reestablish my fitness routine, I instantly feel relief.

Be sure to pay careful attention to your posture. Maintaining proper alignment gives your baby more space to grow, and can prevent a lot of imbalances. As your pregnancy progresses, be careful to avoid overstretching, as your ligaments are extra loose, and it is much easier to accidently injure yourself. The goal of stretching should be to create a gentle release, but not to force or strain in any posture. Finally, it is helpful to balance active exercise with relaxation, as the ability to release and let go will also benefit you during the birth and beyond.

Below is a list of some of my favorite prenatal fitness DVD’s. Be sure to consult with your care provider before beginning any of these programs:

Shiva Rea: Prenatal Yoga

Gurmukh: Prenatal Kundalini Yoga and Meditation

Sera Solstice: Goddess Dance, Prenatal Belly Dance and Meditation

Stott Pilates: Prenatal Pilates on the Mat and on the Ball (2 disc set)

We will discuss more benefits of good posture and alignment in next month’s column, stay tuned!

References:

1. Romm, Aviva Jill. The Natural Pregnancy Book. Celestial Arts. Berkeley, 2003.

2. Gaskin, Ina May. Spiritual Midwifery. Book Publishing Co. Summertown, TN, 1975.

3. http://health.howstuffworks.com/pregnancy-and-parenting/pregnancy/diet-exercise/how-to-exercise-while-pregnant2.htm

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Written By June Milligan, Med., CCHt

Acupressure is a powerful form of self-care; a built-in soothing and healing system that very few people here in the West know how to use. Even small children in Japan, China and Korea know the acupoints that can relieve aches, pains and emotional hurts. Acupressure isn’t as well known as acupuncture, but the same points on the body are used. Instead of needles, acupressure uses the gentle but firm pressure of the hands or fingers to stimulate the physical or emotional body’s natural curative abilities.

Nothing is quite as miserable as the breakup of a relationship. It’s like you have a weight in the pit of your stomach that nothing will relieve. You wake up with it and you go to sleep with it--if you can go to sleep at all. You may feel guilty or angry, or any of one hundred other emotions, all bad. And it doesn’t really help to retell the story, but you do, thinking that if you just get it off your chest again, you’ll feel better. Actually, you usually feel worse every time you retell the story.

That’s because a very powerful part of your mind, called the subconscious, can’t tell the difference between real and pretend. So every time you tell that sad story, your subconscious mind thinks it’s happened to you again today, and gives you the emotions to match. Not only that, but your subconscious mind doesn’t “log it in” as just another telling, it logs it in as though it has actually happened again, so there you are, feeling the same way you felt when you had the initial breakup conversation. Only now, your mind thinks you’ve broken up ten times, or twenty. How can you stop this vicious cycle?

More than five thousand years ago, the Chinese discovered that by applying pressure with their fingers or hands to specific points on the body, they could relieve pain. Through instinct and trial and error they identified hundreds of acupressure points that lie along fourteen major meridians in the body.

This form of healing, known as acupressure, is a powerful

When Relationships go BadHEALTHYRELATIONSHIPS

Use Your Brilliant Built-in System to Heal Yourself


form of self-care; a built-in soothing and healing system that very few people here in the West know how to use. Even small children in Japan, China and Korea know the acupoints that can relieve aches, pains and emotional hurts. Acupressure isn’t as well known as acupuncture, but the same points on the body are used. Instead of needles, acupressure uses the gentle but firm pressure of the hands or fingers to stimulate the physical or emotional body’s natural curative abilities.

Recent university research found that the limbic system (the alarm center in our brain that holds onto our emotional traumas) is somehow connected to the meridian system with its hundreds of pressure points. These points can be used to alleviate physical or emotional pain, benefit the healthy functioning of internal organs, balance the body, relieve stress and soothe the mind. So by tapping or massaging certain points, while speaking in the language of the limbic brain (in pictures) we can actually remove the negative emotions from any scene or memory that we have ever lived through. We still have the memory, but it no longer has emotion, so therefore no negative charge.

That means that the negative emotions around an awful breakup scene or memory can be removed--quickly and permanently. And not only that, we know that all emotional traumas settle in the cells somewhere, and one of the most amazing things about removing negative emotions associated with those traumas, is that the place where they had settled in your body is now free.

During the acupressure process, you can actually feel the stress and tension leave your body. That weight in the pit of your stomach disappears and you start to feel normal again. The breakup scene is now vague and hard to recall. You still have the information you gleaned from that relationship, you have the lessons you learned, but you no longer have that feeling of despair or depression. It’s gone.

When people talk about relationships, they don’t always mean partners. The relationships within a family can be very toxic and leave scars that last a lifetime. Conflict between siblings, parents, children and extended family can drag you down and make you feel unworthy, like you can never do anything right. That conflict can give you the impression that the world is not a safe place. Very few parents ever had training on how to raise kids. Just watching their parents is usually all they ever got. So the dysfunction got passed down from one generation to another. You can see it all around you.

Not only does relat ionship trauma make you feel emotionally awful, it directly impacts all fifty trillion cells in your body. Every thought has its own vibrational frequency (like a radio signal) so negative memories or thoughts, as

they recur throughout the day are actually bombarding all our cells and causing that pharmaceutical company inside our body to manufacture cortisol, the stress hormone. One wonders how much time it might take for those constant frequencies of negativity and those constant doses of cortisol to damage certain cells and organs to the point that they dysfunction or develop disease.

By freeing those negative emotional experiences stored in the body, acupressure can immediately alleviate a wide range of aches and pains, sleeplessness or other chronic complaints that doctors may not be able to find a cause for. Prescribed drugs may temporarily mask the symptoms, but they usually do little or nothing to remove the cause. However, when the negative emotions around the unhappy scene or memory are removed, the cause of the “mystery” ache or pain is removed.

So here’s to using our own brilliant built-in systems to soothe and remove our emotional traumas, as well as our aches and pains…thereby freeing us to live joyful lives and as a result, reach our highest human potential.

References:

1. Thie, John F., D.C. Touch for Health – A Practical Guide to Natural Health with Acupressure Touch and Massage. DeVorss & Company. 1973.

2. Kolster, Bernard C., M.D. and Waskowiak, Astrid, M.D. The Acupressure Atlas. Healing Arts Press. 2003.

3. Gach, Michael Reed. Acupressure’s Potent Points. Bantam Books. 1990.

For more info, contact June Milligan, specializing in hypnosis, acupressure, trauma therapy and helping people let go of dysfunctional thinking, at (775) 786-9111, or visit online at www.joyfulchanges.com

When Relationships go BadUse Your Brilliant Built-in System to Heal Yourself


Brush Your Teeth with Flouride. Nooo!

Despite its amazing marketing program known to the US, Flouride is a systemic poison! Not only does it cause dental fluorosis--white and brown spots on our children’s teeth, which can also leave them brittle and subject to easy breakage from injury and can be lethal for toddlers--but also is a blocker of thyroid, blocking iodine absorption into the thyroid, as well as blocking our adrenal gland and causing osteoporosis, amotivational syndromes, bone cancer and many other systemic diseases. Hopefully, readers will be on the alert for any new legislative initiatives in the 2013 Nevada Legislature to compel mandatory fluoridation of the Nevada water supply, which is beyond insanity if you read the literature. Clark County now requires it, and thankfully Washoe County and the rest of Nevada Counties have remained exempt. Every country in the world is trying to get rid of fluoride in their water supply except the US, Canada, UK, Australia and New Zealand; and they are on the brink of eliminating it. Read on Mercola.com, which can connect you to hundreds of sites listing the toxicity of fluoride.

Xylitol toothpaste is a great alternative. Xylitol is an alcohol sugar that inhibits cavities and bacteria. You can find it in products such as Spry and Xyliwhite. Another great choice, Tom’s of Maine without fluoride, Weleda from Germany, Neem from India, Bert’s Bees and many other natural types of toothpaste.

Eat Sugar for Breakfast. Nooo!

I know many adult patients in their fifties who still consume a large Pepsi or Coke for breakfast, which contain up to 20 teaspoons of sugar (High Fructose Corn Syrup) per bottle. Children cry and beg for sugary breakfast cereals, and eventually wear down their parents. Sugar, which is usually high fructose corn syrup, clearly causes obesity, depletes the adrenal glands and causes reactive hypoglycemia--where the blood sugar jumps up suddenly after eating sugar and then the pancreas dumps too much insulin into the blood stream to take care of the large sugar load and drops the blood sugar. What happens when the blood sugar drops? Low blood sugar causes headaches, anger, lack of concentration, poor memory, fatigue, anxiety, irritable bowel syndrome, gastritis and many other symptoms. Kids who bottom out their blood sugar in the middle of the morning can behave like they suffer from ADHD; then the teachers and school nurses in their frustration don’t know what to do and suggest a trial of Ritalin, or even stronger amphetamine drugs. Please address what these kids are eating and push for better nutrients in their diets before you try drugs.

Try to get some good proteins for breakfast and avoid soy products, which are anti-thyroid and promote estrogen. Better to serve whole eggs, meat, chicken, cheese, yogurt (goat milk is easier to digest), apples with almond butter (avoid peanut butter it is has a bad length of fatty acids), rolled oats, Quinoa or a protein drink based in whey, rice, egg or vegetable proteins (not milk based with casein and lactalbumin) with low amounts of sugary carbohydrates. Some new studies show that organic coffee

Written By Michael Gerber, MD, HMD

Start Your Day Off Right. Right?

INGREDIENTWATCH


Michael Gerber, MD, HMD Inge Gerber, HA

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may actually be good for us if one’s adrenal gland can tolerate it without anxiety, nervousness, rapid heart rate or insomnia.

Drink Cow’s Milk. Nooo!

Cow’s milk is for baby cows. Many children and adults are not only sensitive to the lactose (sugar in cow’s milk), but even more importantly don’t do well with casein and lactalbumin proteins in the milk, which is about four and a half times longer than human breast milk. Whole cream is better for most people. The fat is the good part, and the protein can cause inflammation in the intestines and can inflame distant areas of the body such as the sinuses, ears, lungs, joints and other areas. Our Paleolithic genetics--which date back 50,000 years--weren’t programmed to drink cow’s milk.

In fairness, not everyone does poorly with cow’s milk. But, if kids or adults are sensitive to it, they will most likely become addicted to it and will experience abovementioned symptoms.

References:

1. Lustig, Robert H. Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. Hudson Street Press. December, 2012.

2. www.flouridealert.org.

For more info, call Gerber Medical Clinic at (775) 826-1900.


FLEXAccording to the Mayo Clinic, meditation helps patients with medical conditions that might be worsened by stress. This would include the following conditions:

Allergies Anxiety disorders

Asthma Binge eating

Cancer Depression

Fatigue Heart disease

High blood pressure Pain

Sleep problems Substance abuse

However, meditation is also highly beneficial for those of us needing a frequent mental reset. To help “cleanse” our mind and let go of the restlessness that a cluttered mind creates. If my mind is out of control--which is more often than not--I find that scrubbing my kitchen floor, going for a long run, or jamming out a heavyweight bag session helps clear away my mental chaos.

Since I have used physically stimulating exercise as my only form of stress relief for so long, I have not really thought of adding another modality into the mix. But, after looking into meditation a little more, and dissecting my personal routine, I realized a discrepancy.

During my workout, my mind is free of unwanted (or unnecessary) ideas and thoughts. I am forced to shift all of my energy into my lungs and my muscles--my physical body. I feel wonderful after my workout. I am physically renewed. However, my mind is usually thrust back into “clutterville” within hours. Although my body is recharged, my brain is firing in overdrive once again.

I have tried using yoga for this purpose, but I always placed my attention on the physical aspect of the practice. I have yet to solely dedicate time to relax or de-stress my mind. Well,

that is not entirely true. I do “veg-out” on movies, which is generally considered relaxing, or a mindless pursuit. Although the old tube is regarded as passive activity, it still fills our mind with new pictures, sounds and thoughts. If you’re like me, your brain continues to flush through those images and ideas long after the TV was turned off. The same is true when I read; for work or pleasure.

Since my creative mind cannot relax with active or passive endeavors, it’s time for a change. I have decided to add meditation into my weekly schedule. It is not on my workout list. It has its own column; its own significance in my calendar life.

My mind is responsible for everything I do--I need to maintain its integrity; its health and overall wellbeing. The Mayo Clinic believes that meditation offers a new perspective on stressful situations, builds stress management skills, increases self-awareness, reduces negative emotions and helps you to focus on the present. “Focus on the present.” Ugh. That sounds like my first step into this quiet journey…

Here is an easy “how to” from mercola.com:

- Find a quiet place

- Choose a meaningful mantra

- Sit quietly with your eyes closed and repeat the mantra over and over

- Do this for about 20 minutes, twice a day

You can modify this version when you first begin. For example, you could start meditating a few times a week, for five to ten minutes during each session. Simply work your way up to 20 minutes as you become more comfortable with the process.

There are many other types of meditation and available resources

FLEX


for meditative purposes. I will review and cover some of those in the coming months. Until then, keep flexing your mind, body and soul! Also, make sure to share your FLEX stories with [email protected].

References:

1. www.mercola.com

2. www.mayoclinic.com

FLEX

*This department comes from the mind of Ffjorren Zolfaghar, HB Mag’s Editor & Content Director--a workout enthusiast. She began a regular routine of long distance running and core conditioning when she was 13 years old. Since then, she tested the vast waters of workout models including marathon running, weight training, yoga, Pilates, Tae Bo, kickboxing, boxing, Zumba, spin, P90X, hiking, walking, prenatal yoga, water classes, core conditioning classes, sandbox workouts and the list goes on. She is excited to dig a little deeper and offer support in this very important area of our lives: keeping our bodies FLEXed and ready for life!


SPIRITUALHEALTH

“Going Within” Written By Rev. Jack R. Elliott,

Author and Spiritual Life Coach

Psychologist Dr. John Roberts once said to me, “If you want to change the direction of a waterfall all you have to do is move one rock. When one rock is moved, the flow, the direction of the waterfall is forever changed.” I’m going to offer a second metaphor to go along with his, “If you want to change your life, the first step--the first rock to be moved--is your willingness to change your mind.”

Your willingness to change your mind becomes your metaphoric “excavation within” to discover the empowering thoughts and ideas hidden deep within your psyche; they’re already there, just waiting to reveal themselves to you. All you have to do is dig a little deeper and ask yourself, “What do I want?”

For example, one of my clients told me he chose to become a vegetarian after going through such an “asking” process. He asked, “What can I do to feel better?” Something--an internal voice--whispered to him saying “eat more consciously.” For him, choosing to make a commitment to not only eat, but also to live more consciously, was the first rock he moved. He soon reported that he was feeling better and had more energy, but yet there was still a hunger that remained. Not a hunger for

Move One Rock


food, but a hunger to have that same feeling of renewal in the rest of his life. A hunger for a life filled with health, peace, joy and happiness; a desire to know the best of his Divine self. I call this a desire to know “The Wholeness of You.”

To know the wholeness of you, you must be open to a new way of thinking; to consider a new understanding; to be willing to excavate a new thought that is nestled under a rock within your subconscious. It is my hope that by reading this column, you’ll be inspired to start moving a few rocks in your life. Perhaps you’ll discover a new thought, idea or point of view, just waiting to reveal itself to you. It’s there, pressing against the gateway of your consciousness, whispering to you; it seeks admission so that you might hear that which is calling and guiding you into your best life.

It is my suggestion you begin this journey by repeating one of the atonement affirmations each day of 2013. For example, read this statement aloud “Today, I let go of the need to be always right.” Repeat your daily atonement affirmation a few times. Once you complete the exercise, write down your feelings and observations in your journal page. There you go, one rock already moved.

– Rev. Jack

Atonement Affirmations: Use One for Each Day of the Week. Today, I let go of the need to be – always right.

Today, I let go of the need to be - constantly in control.

Today, I let go of the need to be - loved by everyone.

Today, I let go of the need to be – perfect.

Today, I let go of the need to be – victim to my own demons.

Today, I let go of the need to be – the manipulator of my circumstances.

Today, I let go of the need to be – the one that always puts others before me.

Rev. Jack is a Spiritual Life Coach. He was ordained in 1985 and aligns his ministry with the Centers of Spiritual Living. He serves as the President of the Board of Trustees at Heart and Soul Center of Light, in Oakland, CA. www.heartsoulcenter.org. fgefbchj


INGREDIENTWATCH

Written By Lissie Lyles

Cold cereals are often celebrated as a healthy breakfast choice. The manufacturers love to boast of their product’s low fat content, high fiber and abundance of whole grains. Many cereal makers go so far as to tout their product’s endorsement by the American Heart Association, or how substituting regular meals with their product can help you to lose weight. Since lofty health claims are often masking products of dubious quality, what can we find out about some popular “healthy” cereals by looking closer at their ingredient list?

Kellogg’s Special K Blueberries:Ingredients: Rice, Whole grain wheat, sugar, wheat bran, soluble wheat fiber, whole grain rolled oats, contains 2% or less of brown sugar, salt, rice flour, corn syrup, modified corn starch, blueberries, malt flavoring, apple puree concentrate, natural and artificial flavor, brown rice flour, blueberry puree concentrate, milled corn, guar gum, soybean oil, citric acid, cellulose gum, BHT for freshness, red 40, red 40 lake, blue 2 lake, blue 2, green 3, blue 1. Vitamins and minerals: Vitamin C (ascorbic acid), reduced iron, niacinamide, vitamin B6

What’s Really in the Box?


flour), Kashi seven whole grains and sesame flour (Whole: Oats, Hard Red Wheat, Rye, Brown Rice, Triticale, Barley, Buckwheat, Sesame Seeds) Calcium Carbonate, Brown Rice Syrup, Chicory Root Fiber, Soy Grits, Cranberries (Cranberries, evaporated cane juice, vegetable glycerin, expeller pressed canola oil), Expeller pressed canola oil, yellow corn flour, soy protein isolate, natural flavors, oat fiber, dried wild blueberries (wild blueberries, evaporated cane juice, vegetable glycerin, rice flour) baking soda, evaporated salt, mixed tocopherols for freshness, soy lecithin.

Pros: Contains some ingredients that can actually be considered whole foods.

Cons: The list of ingredients in still quite long and includes sugar, as well as a number of processed additives and low quality oils. Though this product is marketed as “natural” and “healthy,” it is not organic. Kashi was one of the food companies lobbying against the measure California recently attempted to pass. The measure would have demanded clear labeling for genetically modified foods. This means there is a good possibility that the corn, canola and soy in their product could very well be from GMO sources. Not suitable for gluten free folks.

Whole grains are healthy foods to include in the diet, but only when they are truly whole. By cooking a simple pot of organic oats, barley, buckwheat, amaranth, millet, or many other whole grains, you not only get a highly nourishing food, but you wind up paying a lot less than you would for a box of processed cereal. You are also reducing your carbon footprint by buying food that requires less packaging. Many markets will allow you to re-use plastic bags, or bring your own containers when purchasing these items from bulk bins. If you want to jazz up the flavor of these grains, add some fresh or dried fruit, nuts, seeds, yogurt, etc. The creative possibilities are endless. As always, choose real grains over processed, de-natured ones, and wake up to a wholesome, nourishing meal.

References:

1. Fallon, Sally with Mary G. Enig PHD. Nourishing Traditions. Revised Second Edition. New Trends Publishing. Washington DC, 2001.

2. http://www.kashistore.com/detail/KHI+07249

3. http://www.cheerios.com/Products/Cheerios

4. http://www.specialk.com/?utm_source=google&utm_medium=cpc&utm_term=special%20k&utm_content=Brand_Special+K&utm_campaign=Brand+2012&gc

(pyridoxine hydrocholoride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), vitamin A palmitate, folic acid, vitamin D, vitamin B12.

Pros: A few of these ingredients such as the rice, whole wheat and oats are actually whole foods.

Cons: Where to begin!? The long list of ingredients is the first red flag, as are the number of highly processed ingredients. The list includes three different kinds of sugar, an ingredient that does not do our body any favors. Furthermore, this cereal contains only two percent (or less!) of actual blueberry. Another big red flag is the inclusion of so many food dyes. No food should require six different shades of food coloring to make it edible. Consumption of food dyes has been linked to behavioral problems, allergic reactions, organ damage and cancer. This product is not organic either, so there is a good possibility that the corn and soy could be genetically modified. It is also not suitable for folks with gluten sensitivities. All in all, this product embodies the new folk wisdom that says, when you see the words “low fat” or “non-fat” on a food product, these words can almost always be translated as “chemical sh*t storm.”

Cheerios: Ingredients: Whole Grain Oats (includes the oat bran), Modified Corn starch, Sugar, Salt, Tripotassium Phosphate, Wheat starch, Vitamin E (mixed tocopherols) Added to preserve freshness. Vitamins and minerals: Calcium Carbonate, Iron and Zinc (mineral nutrients), Vitamin C (sodium ascorbate), A B vitamin (niacinamide), Vitamin B6, (pyridoxine hydrochloride), Vitamin A (palmitate), Vitamin B2 (riboflavin), Vitamin B1 (thiamin mononitrate), A B vitamin (folic acid), Vitamin B 12, Vitamin D3.

Pros: Well, it is a healthier choice than Special K. No weird food dyes, and apart from the long list of preservatives and vitamins, the list of actual ingredients is fairly short. Oats are low in gluten, but may still cause problems for the folks who are particularly sensitive.

Cons: Contains sugar. This product does not contain organic ingredients, and conventional oats are known to be heavily treated with chemical fertilizers and insecticides, the residues of which may be dangerous to one’s health. Fresh, whole oats are naturally rich in B vitamins, calcium, iron, magnesium, phosphorus, and potassium. One would have a much easier time assimilating these nutrients in their natural state, rather than trying to get them from a processed food that has been artificially fortified.

Kashi’s Go Lean Crisp, Toasted Berry Crumble:Ingredients: Whole grain oats, evaporated cane juice crystals, soy protein concentrate, wheat sticks (whole wheat


HERBS&SPICES

Written By Allison Prater

Angelica Archangelica has a diverse and colorful history. Named for the Archangel Michael, this herb was revealed to a Benedictine monk who was praying for a cure for the plague. Though it did not manage to curb the high death toll of bubonic plague, its strong antimicrobial and antiseptic properties may have aided some patients. This herb is also known as “the root of the Holy Ghost” and is associated with St. Michael, to whom it appeared in a dream. It was once considered valuable for warding off evil spirits.

Angelica is a warming, decongesting herb that promotes circulation. It has a large concentration of bitter principles, which are helpful for poor digestion, and/or a sluggish liver. For this reason, Angelica is one of the main ingredients in Swedish Bitters--a long celebrated tonic--famed for its use in easing indigestion and headaches, among other general maladies. First American tribes used the herb to treat respiratory congestion. The herb is still used for this purpose today, due to its expectorant and diaphoretic properties. Historically, this plant has also been used to treat fevers, skin rashes, wounds, rheumatism and toothaches. Both the root and leaves are used in medicinal preparations.

Angelica has also been used to treat conditions of the female reproductive system. It has been used to relieve congestion of the pelvis, and to ease painful cramping associated with menstruation, as well as irregular cycles. It is sometimes used by midwives to aid in the expulsion of the placenta after childbirth. Because of its emmenagogic properties, in other words, its ability to stimulate menstruation, this herb is NOT safe to take during pregnancy.

Angelica is closely related to the Chinese herb “Dong Quai,” sometimes called “the female ginseng.” Though the two herbs are botanically similar, they have different applications. Dong Quai is often used over a long period of time to tone and build the female reproductive system, while Angelica has a stronger, stimulating action, better suited to short term use. As always, consult with a certified health professional who is well versed in herbs before ingesting this plant.

Apart from its internal applications, Angelica can safely be used around the house. It has a very pleasant, licorice like fragrance and can be added to potpourris and herb pillows. The seeds and roots can also be burned as an incense to clear out a stagnant smelling room. Water that is infused with Angelica leaves makes for a soothing bath, which is said to be calming to the nerves. The essential oil of this plant can be found in many perfumes, soaps, ointments and shampoos. When used as a fabric dye on wool that has been mordanted with iron, Angelica produces a dark green hue.


KIDSCORNER

“Kids Corner” Written By Ariana Purcell

Happy Valentine’s Day! I hope your new year is going well so far! In the month of February, we seem to focus mostly on Valentine’s Day, the big day for love, but is love what it’s really all about? Here is some interesting history on this special day…

Valentine’s Day is based on “Saint Valentine’s Day.” Saint Valentine was a minister who performed weddings for soldiers who were forbidden to get married and to love. But Saint Valentine believed in love so much he performed the weddings without anybody knowing. He ended up being imprisoned for his actions, and during his imprisonment, he was said to have healed the daughter of his jailer Asterius. Centuries later, when he was executed, he wrote “from your valentine,” as a farewell to the daughter.

The day was first associated with romantic love, but by the 15th century it evolved into a holiday where lovers expressed their love for each other. They sent flowers, cards that were known as valentines, and chocolates. Valentine’s Day soon became popular. Cupid and doves became symbols for Valentine’s Day. Today, we do similar things like bringing candy, sending valentines and showing affection to others. The day is for love.

So, spread the love to your family and friends with this fun recipe--help your Valentine stay sweet and full of love!

Ingredients:

Cooking spray or vegetable oil

3 cups of all-purpose flour

1 ½ teaspoons of baking powder

1 ½ teaspoons of coarse salt

3 sticks of unsalted butter, cut into pieces

12 ounces of unsweetened chocolate, coarsely chopped

3 cups of sugar

6 large eggs, room temperature

1 tablespoon pure vanilla extract

Whipped cream (or butter cream)

Heart-shaped cutter, 1 ½ size.

Directions:

1. Preheat oven to 350 degrees and line a basic muffin pan or cupcake pan with paper liners. Make sure to spray the liners with cooking spray.

2. Whisk the flour, baking powder and salt into a large mixing bowl. Put butter and chocolate in a heatproof mixing bowl and set over a pot of simmering water, stirring until chocolate melts.

3. Attach bowl to mixer (or use a hand mixer) and add sugar; whisk on medium high speed until smooth for about three minutes. Then add eggs one at a time; then add vanilla and reduce speed to low and add the flour mixture.

4. Divide batter into the cupcake pan--into the paper liners--only filling each spot up 2/3 high; pour the rest of the batter into a separate pan. Bake until set but still soft, for about 18 minutes. Let cool in tins and pan on wire rack.

5. Frost cupcakes with whipped cream or butter cream. Cut out 24 hearts from the brownie left in the pan using a 1 ½ inch heart-shaped cutter. Top each cupcake with a heart and enjoy!

Happy Valentine’s Day!


and yellow. But then, it got complicated. The first thing I had to figure out if Winnemucca was north or south of the 36th parallel of latitude. Turns out in Nevada, if you live north of Henderson, you’re on the up side of it.

What has your address to do with growing onions? Plenty, actually. Onions come in two types--short day and long day.

GARDENING

“A Rough Patch”Written By Teresa Howell

Here’s what I knew about onions before last year: there are three types, red, white and yellow. If you want to grow onions, you get a bag of those little bulb things, and you push them in the ground. Usually, the onions you grow will be yellow.

Then I decided to grow my onions from seed.

Sure, there were still only the three basic colors--red, white

Something to Cry About


Although I still haven’t decided whether I’ll bother to start onions ahead of time next year, I will raise them from seed. Seeds cost quite a bit less than onion sets, and if I plant them directly into the garden, they’re actually less work. I’ll have a greater variety to choose from. And if the sources I’ve consulted are right, onions grown from seeds actually store better than those raised from sets.

Now that’s nothing to cry about.

When Teresa Howell isn’t trying to figure out what kind of onions to plant, she teaches English at Great Basin College.

“A Rough Patch”Written By Teresa Howell

This does not, as I first thought, have anything to do with how long your bad breath will last after you eat an onion. Instead, it has to do with what amount of daylight will cue the onion to start forming a bulb.

Short day onions will begin forming a bulb when days are around twelve or fourteen hours long. If you grow those varieties in the North, the bulbs will be small.

Long day onions begin forming the bulb when days are fifteen or sixteen hours long. Those are the type that does best for us here in Winnemucca, although we could get away with short day varieties as well.

After I ordered my long day variety, I had yet another choice to make: should I start them indoors then transplant them, or should I seed them directly in the garden? Fortunately, I had two packs of onions, so I could experiment. In fact, I had to experiment. Unlike many seeds, onion seeds don’t store well; they should all be used the first year.

Following directions, I sowed the first packet into flats early in March. It takes a long time for onions to grow; when I transplanted them out around the first of June, they were only four or five inches tall. If I had really been following directions, I would have kept the foliage trimmed at three or four inches tall.

I also should have potted the onions up into larger containers. I didn’t because I ran into a common spring phenomenon at my house: too many plants and not enough window. Next year, I may do as many garden books recommend and sow the seeds in those little six-packs, or in one of those 72-cell flats. You can put in three or four seeds in each cell. You don’t need to thin them, but give the individual cells plenty of room when you set them out. As the onions in each cluster grow, they will push each other apart.

Around the first of June, I transplanted the onions into an area well enriched with compost. Like many root crops, onions do best in rich, loose soil.

The other packet of seeds I planted directly in the garden around the middle of May. I ran into the problem I often have when I direct-seed here in Nevada, which is, it’s very difficult to keep seeds moist, especially when I have to be at work all day.

I’ve considered quitting my job in order to keep the garden watered, but I’d need to grow a lot of onions to replace my wages. So next spring, I’ll probably invest in a seed-misting system.

Although I thought my experiment would solve the “transplant or direct-seed” question, it really didn’t. True, the transplanted onions were larger, averaging around four inches in diameter as opposed to the two or three inches of the direct-seeded onions. However, they were quite a bit more work.

Something to Cry About


only happy couples, where both partners felt that they were happy in their relationship...not “perfect,” but happy. The actual survey questions are included in the back of the book along with a comprehensive list of relationship experts. In fact, much practical advice from these experts is synthesized into easily learnable lessons including tips for identifying problems and ideas on what to do about them.

There is a three-step process most people have never heard before for surviving affairs, as well as a clear explanation of the power of moving beyond “tolerating” differences into truly appreciating them (now that’s a biggie). You’ll also discover ideas on how to meet your partner’s needs and your own at the same time.

These are ideas that you can apply in your other relationships (even with yourself) not just the relationship with your partner. The information on the “seasons of love,” as well as insightful ideas about moving through dependence, independence and interdependence are invaluable. Most of us are not taught how to do this. Our only models were our parents, the media and our peers. As a result, we often get stuck in dependence

This book is quite different from other books on the same subject because it’s based on the truth that all great relationships begin and end with you. Also, no other relationship book has surveyed only happy couples. The author has interviewed many prominent relationship experts as well and has included their ideas and processes in this work.

She discusses the Relationship Cycle, beginning in the Alone Stage, moving to the Getting Together Stage, progressing to the Compatibility Stage, the Maintenance Stage and then back to the Alone Stage. Statistics show that at least 50 percent of us will find ourselves alone again due to death, divorce or personal decision; and this author doesn’t shy away from that fact. Instead, she provides ideas and strategies to successfully handle the grief of a lost relationship.

This book is an easy read, including real life stories, survey data and practical skills. It is comprehensive, insightful and uplifting. The author displays a sense of humor and a sense of compassion in dealing with every subject. You’ll discover exclusive insights and suggestions gained by the surveys of

BOOKREVIEW

Secrets of Happy Couples Loving Yourself, Your Partner and Your Life

By Kim OlverReviewed for Healthy Beginnings by June Milligan, M.Ed., CCHt


or independence, never fully entering the stage where there is a balance in the relationship and an actual interdependence, where both people can fully be themselves and create something that’s better than both of them individually.

Reading this book is like talking to a friend who has had much experience in dealing with these topics. Each chapter ends with a summary of what you’ve just read. This is a refreshing recap, in case you skipped something or had to stop reading in order to take care of something else.

In order to illustrate the points under discussion, the author gives many examples of actual interactions between couples. They all ring true and real. Some of the chapters contain a list to be compiled, a quiz or an exercise to be completed by both people in the relationship.

We often think we know our partners, only to be very surprised to find that our partner feels a different way about a topic, concept or person--when you believed you knew exactly how they felt. People change, our ideas change, our circumstances change, our outlook changes. A healthy relationship is one where the couple learns through commitment, trial and error and how to change together.

The author says, “Creating happy relationships and parenting children are two of the hardest jobs we will ever face and yet we receive no formal training for either.” We grow up learning passively, while watching our parents or being exposed to TV shows and fairy tales. Especially in the case of fairy tales, they usually end where real life begins--they certainly give an unrealistic idea of what to expect.

One of the interesting suggestions in this book is that we use the Platinum rule in our relationships: “Do unto others as they would have you do unto them,” instead of the Golden rule which says, “Do unto others as you would have them do unto you.” That slight change, when applied to close relationships, creates a different perspective that’s worth looking at because specifically, we all don’t want the same things.

Another difference in this book--when compared to other relationship titles--is that individual preferences, traits and reactions are considered and discussed against different scenarios, rather than just listing do’s and don’ts. That’s refreshing. The bottom line is that the success of any relationship rests entirely on the individuals involved, and there cannot be any customized training for that. But books like this one give us something to think about that we may not have considered, including the reminder that all relationships begin and end with our relationship to ourselves. This book is comprehensive in many ways, has many down-to-earth tips and suggestions and could be a very useful guide for anyone serious about improving their relationship.

Secrets of Happy Couples Loving Yourself, Your Partner and Your Life


L-I-N-K

A “link” from one of our readers…enjoy!

Have you ever wondered what your life’s purpose is? Have you pondered the idea that there might be something greater in this world that you are called for? I have known for my whole life that God has a special plan for me; I have been set aside to do something wonderful…but I have also spent a lot of time contemplating what that bigger picture will look like. Since I was a child, I have

prayed to God asking Him to lead me and show me how to serve Him. I’ve wanted to be molded, shaped and useable. One day, years ago, He answered me with a word that will forever be embedded in my mind--“Listen.”

Recently, I was visiting with a friend who shared with me some awful things that were spoken to her about me behind my

A L-I-N-K from God


was perfectly placed in my lap at the very moment I was willing to hear it. It was chock-full of scripture that spoke on the importance of wisdom; its affect on our decisions, behaviors and our lives. At that point, I began to see the connections. Here I have embarked on a long journey of self improvement and spiritual growth, all the while picking up small pieces of the bigger picture--linking them together. I began to ponder if perhaps my life’s purpose--God’s special plan for me--won’t be carried out by just me. After learning to embrace my role as a Christian wife and the oneness created by the union of my marriage, it was revealed to me that by seeking and acquiring wisdom, patience, and through the practice of being still and listening, I may have the privilege of doing something wonderful for God’s kingdom--alongside my husband!

A friend’s encouragement, a great book, Sunday sermons and the grace my creator gives me every day. Years, months, or weeks apart--it all started with a word. “Listen.” That word opened me up to receiving ugly ashes that the Lord is now turning into beauty. I just love the privilege of witnessing how life’s pieces connect together. I believe God has a plan for me. I still don’t know exactly how it is He will use me, but I can’t wait to see how it all works out.

-Tiara Valentine

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back. Someone who I have cared so deeply about said nasty things about me that hurt. Let’s face it, as unfortunate as it is, it happens. At that point, I had a choice to either let it ruin me, or to consider what was said and take it as an opportunity for self examination and growth. Of all the abrasive things this person had to say about me in gossip, one thing stood out and stuck in my mind: “She’s just too passive aggressive.” Me. Passive aggressive? How? I definitely didn’t want to fit the bill…but I wanted to learn more, so I did the first thing any modern day human would do and “Googled” it. Upon realizing for the first time in my life that I do in fact display a passive aggressive personality, I decided I wanted to change. I reflected on how my passive aggressive behaviors affected social interactions, friendships, ministry and even my marriage. I prayed, did research and sought out solutions for eliminating the thought process that leads to passive aggressive tendencies. I knew at that moment this would take hard work to make changes, but that it would be worth it, because I want to be useable for God’s plan. I was willing to listen.

After a lot of thought on the subject, I decided that the first and most important relationship I needed to apply my newfound knowledge to would be my marriage. My husband of six years has put up with this passive aggressive woman long enough, and if my peers were irritated by it, then I was sure that he must be too. A very special friend had visited a few months back and had recommended a wonderful book titled “Created to be His Help Meet” by Debbie Pearl. She was reading it too and promised me it would help me understand my role as the wife God created me to be--the kind of wife that doesn’t act passive aggressively I supposed. So, although I had not yet purchased the book in the months that passed after my friends visit, I decided that since I wanted to change and especially since I just got a new Nook for Christmas, that now was a better time than ever to start reading this book and applying better habits, acquire knowledge, and hopefully some wisdom to boot. This book inspired me, moved me and gave me new perspective. One night, while eagerly reading as much as my sleepy eyes would let me, I read a line that stood out and made me stop: “…stand still and listen…” This line applied to me; the type of woman who is married to the type of man that my husband is. I was being reminded again through the words of this book what my creator had told me to do so long ago--“Listen.” The next line simply reads, “Ask God for wisdom and patience.” Knowing my need for both, I prayed again. I soaked in the evening’s revelations and chewed on them over the next few days.

The following Sunday at church, the pastor began a series on the book of Proverbs. As I listened to the sermon the pastor spoke to the congregation about seeking wisdom. Wait, I’ve heard this before…“Ask God for wisdom…” That sermon


According to the New York Times, the United States is in the middle of not just one, but three emerging flu or flulike epidemics: An early start to the annual flu season with “an unusually aggressive virus” A surge in a new type of norovirus (“stomach flu”), known as the Sydney 2012 variant, and “The worst whooping cough (pertussis) outbreak in 60 years”

Boston has declared a health emergency, as hospitals are filling up. In New York, many are also coming down with laryngitis, characterized by a sore, scratchy throat, and sometimes loss of voice. Other infections also appear to be widespread. One of the researchers on my staff was recently ill with severe flu-like symptoms. She told me: “I just went through this over Christmas/New Years. I was around an Alzheimer’s patient who’d been sick. I was helping him get seated in a chair when he began coughing in my face. Two days later I had a fever of 101.2 and really felt bad. I also was coughing. I went to my doctor, who did a flu test. But it was NOT the flu...a few tests later, I found out I had strep with a cough.

It lasts about a week, the fever about three days. The doctor said it’s ‘terribly contagious’ and it’s going around ‘all over.’

Since then I’ve talked to many people locally who said they came down with this ‘flu’ even though they had a flu shot (I never get

them myself)...yet I’m the only one I’ve talked with whose doctor bothered to actually do tests to determine whether it was flu or not -- everybody else’s doctor just assumed it was flu. Makes me wonder how much of this reported ‘flu’ is flu, and how much is this strep-with-cough thing that I had?”

How to Protect Yourself During the Flu Season

Avoiding a serious case of influenza is not about vaccination but more about maintaining a healthy, well functioning immune system. By following these simple guidelines, you can help keep your immune system in optimal working order so that you’re far less likely to acquire the infection to begin with or, if you do get sick with the flu, you are better prepared to move through it without complications and soon return to good health.

Optimize Your Gut Flora. This may be the single most important strategy you can implement as the bacteria in your gut have enormous control of your immune response. The best way to improve your beneficial bacteria ratio is to avoid sugars as they will feed the pathogenic bacteria. Additionally, processed foods and most grains should be limited and replacing with healthy fats like coconut oil, avocados, olives, olive oil, butter, eggs and nuts. Once you change your diet, then regular use of fermented foods can radically optimize the function of your immune response.

Optimize your vitamin D levels. As I’ve previously reported, optimizing your vitamin D levels is one of the absolute best strategies for avoiding infections of ALL kinds, and vitamin D deficiency may actually be the true culprit behind the seasonality of the flu--not the flu virus itself. This is probably the single most important and least expensive action you can take. Regularly monitor your vitamin D levels to confirm your levels are within the therapeutic range of 50-70 ng/ml.

Ideally, you’ll want to get all your vitamin D from sun exposure or a safe tanning bed, but you can also take an oral vitamin D3 supplement. According to the latest review by Carole Baggerly (Grassrootshealth.org), adults need about 8,000 IU’s a day. Be sure to take vitamin K2 if you are taking oral vitamin D as it has a powerful synergy and will help prevent any D toxicity.

Avoid Sugar and Processed Foods. Sugar impairs the quality of your immune response almost immediately, and as you likely know, a healthy immune system is one of the most important keys to fighting off viruses and other illness. It also can decimate your beneficial bacteria and feed the pathogenic yeast and viruses. Be aware that sugar (typically in the form of high fructose corn syrup) is present in foods you may not suspect, like ketchup and fruit juice. If you are healthy then sugar can be consumed but

*This is an excerpt from Dr. Mercola’s article titled “During one of the worst flu seasons, is the Flu Vaccine the answer?”


the LAST thing you should be eating when you are sick is sugar.

Get Plenty of Rest. Just like it becomes harder for you to get your daily tasks done if you’re tired, if your body is overly fatigued it will be harder for it to fight the flu. Be sure to check out my article Guide to a Good Night’s Sleep for some great tips to help you get quality rest.

Have Effective Tools to Address Stress. We all face some stress every day, but if stress becomes overwhelming then your body will be less able to fight off the flu and other illness. If you feel that stress is taking a toll on your health, consider using an energy psychology tool such as the Emotional Freedom Technique, which is remarkably effective in relieving stress associated with all kinds of events, from work to family to trauma.

Get Regular Exercise. When you exercise, you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it spreads. Be sure to stay hydrated--drink plenty of fluids, especially water. However, it would be wise to radically reduce the intensity of your workouts while you are sick. No Peak Fitness exercises until you are better.

Take a High-Quality Source of Animal-Based Omega-3 Fats. Increase your intake of healthy and essential fats like the omega-3 found in krill oil, which is crucial for maintaining health. It is also vitally important

to avoid damaged omega-6 oils that are Trans fats and in processed foods as it will seriously damage your immune response.

Wash Your Hands. Washing your hands will decrease your likelihood of spreading a virus to your nose, mouth or other people. Be sure you don’t use antibacterial soap for this--antibacterial soaps are completely unnecessary, and they cause far more harm than good. Instead, identify a simple chemical-free soap that you can switch your family to.

Tried and True Hygiene Measures. In addition to washing your hands regularly, cover your mouth and nose when you cough or sneeze. If possible, avoid close contact with those, who are sick and, if you are sick, avoid close contact with those who are well.

Use Natural Antibiotics. Examples include oil of oregano and garlic. These work like broad-spectrum antibiotics against bacteria, viruses, and protozoa in your body. And unlike pharmaceutical antibiotics, they do not appear to lead to resistance.

Avoid Hospitals. I’d recommend you stay away from hospitals unless you’re having an emergency and need expert medical care, as hospitals are prime breeding grounds for infections of all kinds. The best place to get plenty of rest and recover from illness that is not life-threatening is usually in the comfort of your own home.

*This excerpt is reprinted with permission from www.mercola.com.


Author Susan Frailey RN BSN combines knowledge, nutritional “how to,” recipes, meal planning ideas--and more--to provide an in-depth look into nutrition. She uses a holistic approach to teach and educate readers on a variety of topics; which include pH balance, food combining, probiotic foods and enzymes. The information she offers helps you set a realistic nutrition-based goal, find the necessary tools and resources to achieve that goal, and ultimately, change your overall health and lifestyle.

The book includes 12 chapters that dig a little deeper into each abovementioned subject. It is fluid, congruent and easy-to-read. The best part--especially if you are a visual learner--is that Frailey includes charts and graphs that illustrate the idea at hand. It really helps tie everything together. She also includes “tips” throughout the book. They further explain a particular topic, or offer quick ideas you can easily add to your new routine.

If you are looking at changing the way you eat and look at food, this book should inhabit your bookshelf. It is a nutritional must-have.

Enjoy the following recipe from “More Alive Now: Simple Nutrition to Change Your Life.”

Pumpkin Lentil Soup:

3-4 cups French green lentils, soak overnight and rinse

One chopped onion

5 chopped garlic cloves

4 tablespoons coconut oil

3 tablespoons ghee

One acorn squash, cut length-wise and cubed

One tablespoon garam marsala spice, or other East Indian spice

1-2 tablespoons of Himalayan salt (or sea salt)

One bay leaf or kombu strip

To Prepare:

1. Put lentils and coconut oil into a crock pot with enough water to cover two inches above the lentil line and turn on high.

2. As the pot is heating up, sauté onion, garlic and ghee until just done and add to the lentil mix.

3. Add bay leaf, garam marsala and salt.

4. Once lentils are boiling, turn to low and cook for four to six hours, or until done.

5. Place acorn squash into the mixture for the last two hours of cooking.

For more info, go to www.morealiveow.com. You can also purchase the book on www.amazon.com.

More Alive Now: Simple Nutrition to Change Your LifeBy Susan Frailey RN BSNReviewed for Healthy Beginnings by Ffjorren Zolfaghar


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CRISIS INTERVENTION

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GERBER MEDICAL CLINICMichael Gerber, MD, HMD1225 Westfield Ave., Reno(775) 826-1900www.gerbermmedical.com

Dr. Gerber brings 35 years of integrative medical experience to support your family’s health care needs in our new 8,800 sq ft. sustainable/green facility with spa, movement studio, IV nutrients, allergy testing, thermography, bio-identical hor-mones, pediatric and healthy aging services.


HYPNOTHERAPY

INTEGRATIVE MEDICINE

POWER HEALTH REHAB & WELLNESS CENTERDr. Martin P. Rutherford, D.C.1175 Harvard Way, Reno NV(775) 329-4402www.RenoBBT.com

Dr. Rutherford has been treating patients in the Reno/Sparks area for 30 years. He is using new breakthrough neurological and metabolic treatment techniques focusing on conditions such as fibromyalgia, peripheral neuropathy, chronic pain, vertigo and many other chronic conditions.

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INTEGRATIVE WELLNESS

JOYFUL CHANGES ACUPRESSURE & HYPNOSIS JUNE MILLIGAN, M.Ed., CCHt(775) 786-9111

New university research: Quickly remove negative emotions from any scene/memory. Learn instant stress removal techniques and new ways to replace negative beliefs. Then using hypnosis, we instill powerful goal suggestions. All in one session! Issues? Procrastination, smoking, anxiety, worries, self-esteem, weight loss, etc.


PROFESSIONALDIRECTORY

THERAPEUTIC SKIN CARE & MASSAGEKaren Tenaglio - #1534 507 Casazza St. Suite E, RenoOffice / Text (775) 722-9307

Since 1992 specializing in Medical and Relaxation massage and Brazilian full body waxing. 55+ 10% senior discounts on all services: facials, peels, ear candling, and lash and brow tinting. Comforting and relaxing office. Visit www.therapeuticskincare.com

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PET CARESUGARLAND RANCH(775) 970-5350 www.sugarlandranch.org

Sugarland Ranch is a community based, non-profit organization housing several small animal rescue programs. Volunteers and donations are welcomed.

MASSAGE THERAPEUTIC

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VIVASAN USA™ Lana Nickerson770 Smithridge Drive, Ste 350Reno, NV 89502(775) 826-VIVA (8482)www.vivasanusa.com

VIVASAN USA™ offers unique alpine herbal remedies from Switzerland; personal and health care products, therapeutic essential oils, herbal medicinal creams and balms as well as foot, body, face and nutritional products, including a full line of SanoTint® hair care products.

HERBAL REMEDIES

QUINCY NATURAL FOODS COOPERATIVE269 Main Street, Quincy, CA 95971(530) 283-3528

We focus on products that are organically produced, made from natural ingredients (not synthetic or highly processed), and without additives or unnecessary ingredients. We actively promote locally produced foods and goods. Monday - Saturday 7:00am - 8:00pm ~ Sunday 9:00am - 7:00pm

SPROUTING ROOTS MARKET60 North Pine St., Portola, CA 96122(530) 832-1642

Health food market featuring: organic whole foods, produce, supplements skin care products and more. Stop in or give us a call.

HEALTH FOOD STORES

Market Your BusinessTo Health Minded

Consumers

Reach the Health-Minded Audience in Reno, Sparks, Carson City, Minden,

Gardenerville, Lake Tahoe Region, Truckee, Auburn, Nevada City, and

Grass Valley.

PD Listings at

$4.85 a day! Email [email protected]* 45 words & 4 contact lines*

MUSIC THERAPYTAHOE PIANO LESSONS 5365 Mae Anne, Ste A-2, Reno 10038 Meadow Way, Ste E, Truckee www.tahoepianolessions.com

Page Stegner, of Tahoe Piano Lessons, teaches Simply Music, an integrative and revolutionary Australian-developed piano and keyboard method that offers a breakthrough in music education, teaching students of all ages to play great-sounding music after their first lesson! FREE INTRODUCTORY SESSION.



FEBRUARY 17THFamily Afternoon Snowshoe TourGrab the kids and join us for our Family Afternoon Snowshoe Tours taking place at Northstar California. For more information call 866-466-6784.

FEBRUARY 17TH Jazz Brunch at Nevada Museum of ArtCatch a live jazz performance and dine from the special Sunday Brunch Menu at Composition Café. For more Information call 775-329-3333.

FEBRUARY 19TH Gardening in Nevada. University of Nevada’s Cooperative Extension will be putting on their annual Gardening in Nevada series. For more information call 775-823-6500.

FEBRUARY 22ND – FEBRUARY 24TH Broadway comes to Reno: West Side Story. Pioneer Center for Performing Arts. More than fifty years ago, one musical changed theater forever. Now it’s back--mesmerizing audiences once again. For more information call 775-686-6600.

MARCH 29-APRIL 6 Tantra Adventure Tour in Bali, Indonesia. Integrate Spiritual Tantra teachings through incredible Balinese adventures. For more information www.embarkuponasacredjourney.com

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MONTHLYCALENDARPlease tell these businesses that you found their event in Healthy Beginnings Magazine. Thank you. FEBRUARY

FEBRUARY 9Valentine’s Tantra Workshop 1:00-4:30PM. Authentic Communication, Nurturing Touch, Sacred Connection Thai Massage and Acro Yoga For more information www.tantrasacredloving.com/workshops

FEBRUARY 10THValentine’s Day Family Program. Spanish Springs Library. Make crafts like a fuzzy Lovebug of your own, or a Valentine’s bookmark to take home. For more information call 775-424-180.

FEBRUARY 14TH Cupid’s Course Valentine’s Fun RaceJoin us Valentine’s Weekend for our free Cupid’s Course Valentine’s Fun Race located at on-mountain at Northstar, Tahoe. For more information call 1-866-466-6784.

FEBRUARY 14TH Valentine’s Day Dinner Cruise on Lake Tahoe. Lake Tahoe’s excursion paddlewheelers, the Tahoe Queen and the M.S. Dixie II, offer a schedule of dinner cruises. For more information or to make reservations call 800-238-2463.

FEBRUARY 15TH – FEBRUARY 23RD Kid-O-Rama at Squaw ValleyBig trucks, street parties, balloon animals, skating parties, kids’ concerts and more. For more information call 800-403-0206.

FEBRUARY 16TH AND 17THTanners Market Place Antique Show Reno Livestock Event Center. Tanner’s Market is a wonderful place for your personal treasure hunt; you never know what you will find there. For more information call 775-741-9524.

FEBRUARY 2ND A Notable Evening or Romance: Broadway. Don’t forget your top hats and gloves while we celebrate the big numbers of Broadway at the Atlantis for the 9th annual Note-Able Evening of Romance. For more information call 775-324-5521.

FEBRUARY 3RD Some Enchanted Evening – Rogers and Hammerstein. The musical revue “Some Enchanted Evening,” at the Carson Valley Community Theatre at the CVIC Hall in Minden. For more information call 775-292-0939.

FEBRUARY 7TH

Discover Science Lecture Series Speaker: Michio Kaku Davidson Math and Science Center. Dr. Michio Kaku is a theoretical physicist & best-selling author. He continues Einstein’s search of one unified theory. For more information call 775-784-4591.

FEBRUARY 9TH

Great Basin Drum Making For Children and Adults. Explore the historic art form of drum making from the tradition of the Great Basin Indians. For more information call 775-329-3333.

FEBRUARY 9TH

Sew “Make and Takes” with Joan McCusker. This fun class is appropriate for all levels of sewers. It meets in the Garden Pavilion adjacent to the Mansion. For more information call 775-826-6100 ext. 3.

FEBRUARY 9TH

Family Fun Saturday in the Discovery Lab. Nevada State Museum. Featuring Bats: Night Flyers of the Skies.Learn how bats help people by eating insects and use echolocation to find food. For more information call 775-687-4810, ext. 237.


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TAHOE PIANO LESSONSFREE WORKSHOP: Every 1st Saturday of the month, “learn to play a song” in 1 hour! Reserve your seat - Call 530-414-4464 or to to: www.tahoepianolessons.com

$50 OFF NEW PATIENT EXAMS & X-RAYS for your dental health. Call JS McElhinney III today for your appointment. (775) 525-8700

BETTER HEALTH AT YOUR FINGERTIPSZyto technology, bio-communication lets your body tell you what it prefers in 25 minutes at RIMC. Schedule now, call (775) 829-9330

DISCOVER HOW TO USE THE LAW OF ATTRACTION TOHAVE, BE OR DO ANYTHINGYOU DESIREFor a Free CD call 775-360-4222

DR. TORY CLARKJoin us every month, around the time of the new moon (dates TBA), for red tent gatherings. Visit http://www.facebook.com/RedTentReno for more information.

RECIEVE A DISCOUNT WHEN YOU BUY THREE COLONICS. Call Gerber Medical Clinic to set up your appointment 1225 Westfeild Ave, Reno (775) 826-1900

February Only: 21-DAY DETOX PROGRAM - free consultation and book with Dr. Dan Smith, D.C. Call 530-214-8840 to schedule your appointment. Limit: first 20 callers.

Market Your Event or Classes Each Month

in the Healthy Beginnings Calendar Section

Only $95 a Month — That’s just $3.17 a day!

Reach the Health-Minded Audience in Reno, Sparks, Carson City,

Minden, Gardenerville, Lake Tahoe Region, Truckee, Auburn, Nevada

City, and Grass Valley.

Email [email protected] call 775.828.4547

*Calendar Listings Must be 25 Words or Less*


K AT E ’ S K I TCH EN FEBRUARY RECIPES

CHEESECAKE BARS LEFTOVER OATMEAL MUFFINS

BROWN SUGAR LEMON/COCONUT SQUARESAUNT DEE’S LEMON SQUARES

Kate’s KitchenBy Kate Maxon

Kate was born in South Dakota. She spent her early years riding horses and generally doing anything that would take her out of the kitchen. Later in life, having to feed her own family, gardening and cooking became passions. She’s been a rancher, home-school teacher and camp cook at remote drill sites in the Yukon. She lives in a small mountain town in Canada.


INGREDIENTS:

INGREDIENTS FOR SQAURES:

INGREDIENTS FOR FROSTING:

INGREDIENTS FOR FILLING:

INGREDIENTS FOR FROSTING:

1/3 C butter 1 (8 oz.) pkg. cream cheese1/3 C brown sugar, packed 1 egg, beaten1 C sifted flour, unbleached 2 T milk½ C chopped walnuts 1 T lemon juice¼ C cane sugar, organic ½ t vanilla

2 eggs

1 C walnuts, chopped 1/3 C butter, melted

2 T ground flax seed, organic

½ C applesauce or pear sauce

½ C dried organic cherries 1 C oatmeal, cooked; thick

½ C dried organic cran-berries

1C and 2 T flour

½ C butter

¼ C confectioner’s sugar

2 eggs, beaten

2 T lemon juice

½ t baking powder

¾ C confectioner’s sugar

1 t vanilla

1 T melted butter

1 T milk

2 eggs, beaten

2 T flour

1 C brown sugar, firmly packed

½ t baking powder

1 ½ C shredded coconut

¼ t salt

1 C chopped nuts

½ t vanilla

CHEESECAKE BARS

AUNT DEE’S LEMON SQUARES BROWN SUGAR LEMON/COCONUT SQUARES

INGREDIENTS:

LEFTOVER OATMEAL MUFFINS

1 t vanilla extract

1 C flour, unbleached white or whole wheat ¼ t salt

1 t baking powder 3/4 C brown sugar

1 t baking soda

1 C confectioners sugar

juice of 1 lemon

1 T melted butter


visit www.HBmag.com for more delicious recipes!



HOW TO PREPARE: HOW TO PREPARE:

HOW TO PREPARE: HOW TO PREPARE:

1. Mix cookie dough ingredients; pat down into buttered 13x9x2” pan.

2. Bake in slow oven (275) for 10 minutes.

3. Combine filling ingredients, mixing well (add flour & baking soda last).

4. Spread on top of baked dough; return to a 350 F oven for 20 minutes.

5. While still slightly warm, spread with frosting.

6. Cool slightly and cut into 2” squares.

7. Complete cooling in pan on racks.

Makes about 24.

1. Mix ingredients, from eggs to cranberries, in a large bowl. Stir these ingredients together very well.

2. Mix the last three ingredients (flour, baking soda, baking powder) together and sift into the wet ingre-dients swiftly and without stirring past the point that all is combined (as you would do for any muffins).

3. Grease muffin tins. Fill about 2/3 full, maybe slightly more.

4. Bake in 425 F oven for about 25 minutes, or un til golden brown and a toothpick inserted in center comes out clean. Makes six large muffins

1. Cream together 1 C flour, ½ C butter and ¼ C confectioner’s sugar and pat into an 8” square pan.

2. Bake for 20 minutes at 350 F. Set aside.

3. Mix together 2 beaten eggs, 2 T lemon juice, ½ t baking powder and 2 T flour and pour over baked crust.

4. Return to oven and bake 25 minutes at 350 F. Set aside and cool.

5. Cream together ¾ C confectioner’s sugar, 1 t vanilla, 1 T melted butter and 1 T milk.

6. Frost the cooled, uncut squares.


1. Cream butter and brown sugar until light; add flour and chopped walnuts. Cream with spoon until mixture forms crumbs.

2. Set aside 1 C of mixture for topping; press remaining into ungreased 8” square pan.

3. Bake in 350 oven 12 to 15 minutes. Set pan on rack to cool.

4. Combine cane sugar and cream cheese; beat until smooth.

5. Add egg, milk, lemon juice and vanilla. Beat thoroughly to mix.

6. Spread evenly over baked crust. Sprinkle reserved crumbs over top.

7. Bake in 350 F oven for 25 to 30 minutes. Set pan on rack to cool.

8. Cut into two by one bars and store in refrigerator. Makes 32 cookies.

*Cookies must be refrigerated until eaten.


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What you eat for breakfast defines your upcoming cravings for the day. A pure, raw, wholesome start in the morning is the best way to create the fundaments of a (ful) filling day, physically and mentally. The body always asks “more” of what you are fueling it with, and it all starts with one change: a healthy breakfast. Raw muesli is ready in less than a minute and charges you with proteins, food for the brain: omega 3, antioxidants, vitamins and minerals. Children love its natural sweet crunch and if you run out of time, simply take it with you to work.

“NOTMILK”

Blend…

1 C of nuts or seeds of your choice (cashews, Brazil nuts, almonds or hempseeds…)

3 C of spring water

1 date

Submitted By Marie-Claire Hermans from Ravishing Raw

TIPS

Make this dairy free nut or seed milk the evening before and place it in the refrigerator. It will keep for 3 days.

If you use nuts with a brown peel, first soak them for 8 hours to remove the enzyme inhibitors and rinse well.

To get white milk, strain through a nut milk bag or sieve. You can use the pulp to make crackers, veggie burgers or truffles.

RAW MUESLI – AMOUNTS PER PERSON

Throw together in a nice bowl

1/8 C of cashews

1/8 C of coarsely chopped (soaked) almonds

1 TBSP hempseeds

A grip of pumpkin seeds

Wholesome Raw Muesli


Marie-Claire started “Ravishing Raw” after curing herself from Chronic Fatigue Syndrome and Fibromyalgia, with raw food. As a raw food coach, she specializes in offering professional help to those who are suffering from similar debilitating conditions. Along

with her expertise in jazz music management and booking work, she helps world class artists – challenged by their demanding lifestyle – find solutions to improve their health.

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A grip of sunflower seeds

¼ C Goji berries

Golden Incan berries

Dried cranberries or raisins

1 or 2 un-pitted dates, sliced up

1 TBSP cacao nibs

Cover up with notmilk

Sprinkle some Chia seeds on top

… and you have a wonderful-filling wholesome breakfast in less than one minute!

TIPS

You can fill up a big jar with dry trail mix on the weekend and keep it fresh in the fridge all week long

Don’t overeat nuts: a handful of nuts a day provides all you need from them

Without milk, it makes an instant (brain) re-charging snack for work or school

Take the trail mix in a sealed container and the notmilk in a sealed cup or bottle

Great raw-energy food for travel

You can vary the raw ingredients you have available

Tastes great with sliced mint leaves on top and fresh orange juice in summer

Adding sprouted seeds such as buckwheat, quinoa and wheat berries will boost your energy

Lovely with fresh berries or a sliced piece of fruit (but not as good regarding food combining)

Gluten, lactose and sugar FREE

For more raw recipes, visit Marie-Claire Hermans, Author and Ravishing Raw Coach & Chef, visit online at www.ravishingraw.com.

february 2013 hb mag

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