health & fitness magazine

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CELEBRATING YEARS

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Gluten Free: Do You Know What It Means? 6

Good People with Bad Habits 24

Moderation & Motivation 25

Want to Play Tennis Like a Pro? Then Start Training Like a Pro!

Angelique KerberWorld’s #9 WTA Ranking

8

integrated tennis training

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APRIL 2011EDITION

Full Service • Sales • Service • Parts & AccessoriesCustom Wheel Building 10% Off any Bike • 20% Off All Accessories & ClothingFree Lifetime Service • Low Price Guarantee

NATOMASBIKE SHOP

SINCE 1989

916-641-8640www.NatomasBikeShop.com

3291 Truxel Road, #30, Sacramento 95833Mon-Fri 10-7 • Sat 10-6 • Sun 10-5

ToTal HealTH Massagespecializing in Very Deep Tissue Massage • soft tissue With a caring ToucH 40+ Years In PracticeKathy Boggs CMT, H.N. & Herbalist5526 College Oak Drive916-344-8036

art of touch MassagesTuDio llca MeMorable experience3053 Fulton Avenue, Sacramento 916-482-5036www.artoftouchmassagestudio.com

barTon Jones cMT3560 J Street Studio, #3, [email protected]

boDy DynaMics MassagecinDy HalVerson, cMT, ecs8799 Auburn Folsom Road, Suite BGranite Bay(corner of Auburn Folsom & Fuller)916-791-3212 office916-206-4197 cell

casandra BroWn, Wellness consultantdetoxify • re-energize • reneW913-761-3675

celesTial ToucH Massage& Body Works BoWen therapy, therapeuticMassagePattie Meier C. M.T.4227 Sunrise Boulevard, #210Fair Oaks916-505-7786

the coMfort zone426 Folsom Road, Roseville 916-773-AHHH (2444)

fountain of health2820 T StreetSacramento 916-456-4600www.fountainofhealth.com

in ToucH THerapy960 Alhambra Boulevard, #225Sacramento916-743-1196

JM THerapy Massage10702 Alicante Way, #5Rancho Cordova916-363-6902

laura DupriesTsalon & Day spa8150 Sierra College Boulevard, #190Roseville

Massage THerapy, carol JonesGreenback, Citrus Heights& Roseville916-871-9426 | 916-724-9015

reflexions Medical aesthetics2400 Del Paso RoadSacramento 916-267-4417www.reflexionsmed.com

salon 701701 Howe Avenue, A-25Sacramento

skin care & Makeupby Monica coloMy7411 Winding Way, Suite FFair Oaks916-961-3894www.monicasminerals.com

sMall pleasures THerapeuTic Massage • linda sMall, cMtchair Massage, sWedish, hot stone,pre-natal, deep tissue, thai5865 Sharps CircleCarmichael1722 J Street Suite, #10 (upstairs)Sacramento 916-600-9237

sTyle beauTy supply1070 Pleasant Grove, #140Roseville916-772-0404

skin care By Jennifer christine(inside chakras day spa)Erase Wrinkles & Stop AgingInstant Results Guaranteed!916-308-3888198 Cirby Way, Rosevillewww.skincarebyjenniferch

THerapeuTic boDy care2545 East Bidwell Street, Suite 155Folsom916-608-8830www.therapeuticbodycare.net

THerapeuTic Massage by bonnie5961 West Oaks BoulevardRocklin (Sunset & West Oaks)(916) 367-3668

THerapeuTically MassageD1725 Professional DriveSacramento916-487-1274www.therapeuticallymassaged.com

TriniTy Massage THerapies2230 Loma Vista DriveSacramento

Day Spa & MaSSageDirectorySpoil yourself.

Get refreshed & relaxed at any of these great business locations!If you are trying to lose some

weight, you probably think that salads are one of the best

options when counting calories. The problem is that salads may not be saving your diet if you are putting high fat and high calorie dressings on your salads. Have you looked at the salad dressing label before you top off your salad with dressing? Take a look and you may be surprised at what you are dumping on your salad. The good news is that you can easily make some great salad dressings at home that are tasty and they will not load up your salad with extra calories you do not want or need either. Here are a few great salad dressing ideas that you will want to give a try.

Creamed HerbOne great option to consider when you want a lighter salad dressing is a nice creamed herb salad dressing. This is a dressing you can easily make at home and it is creamy and light. It combines together yogurt, a bit of mayo, sour cream, honey, minced onion, dill, onion salt, white pepper, and even Dijon mustard. A bit of vinegar gives it a nice kick as well. This makes a wonderful dressing for your green salads or you may even want to use it on a potato or a cucumber salad.

Tarragon and Blue Cheese Another wonderful low fat and low calories dressing you can start using for a healthier salad is a won-derful tarragon and blue cheese salad dressing. Just a bit of blue cheese is enough to add great flavor to this dressing. A bit of honey also adds some sweetness as well. It includes some tarragon and red wine vinegar, as well as some

heart healthy extra virgin olive oil. To make it creamier, add some Greek yogurt, too.

Roasted Garlic and SoyIf you enjoy Asian-inspired flavors, this roasted garlic and soy salad dressing will be the perfect option, since it has a very rich and nutty

flavor that you are sure to enjoy. It includes soy sauce, sesame oil, some ginger for a nice kick, lime juice, garlic, and more. The com-bination is full of flavor while being low in calories and fat. How-ever, you may want to go with low sodium soy sauce to reduce the sodium in this dressing.

Green salads are not the only tasty salad option. Consider using great chicken salad recipes for another tasty and cold salad. Look for great grilled chicken recipes, which can be used to top a healthy salad as well.

Visit BonelessChickenRecipe.com and you’ll find recipes for chicken so delightfully moist, you can almost smell them through your monitor. H&F

By christine Szalay Kudra

Tasty Salad Dressings That Will Not Load Your

Salad With Calories

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Please email approval to [email protected]

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APRIL/MAY 2012 EDITION

Chris 916.284.6646 • Mindy 916.834.6659 • Bryan 916.759.66172930 Duluth Street #3 • West Sacramento

call for a free consultation!

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APRIL 2011EDITION


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SINCE 1989








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HOURS: M – F 10 AM – 6 PM • Sat. 10 AM – 5 PM • Closed Sunday

Dr. Basso’s Midtown Comfort ShoesWhere Style Meets Comfort

916-731-4400 • 3400 Folsom Boulevard www.midtowncomfortshoes.com

We Carry:Aravon • Aetrex • Berkemann • Brooks

Dansko • Duhnam • Ecco • Finn Comfort Merrell • New Balance • Orthathell • and more

Dr. Basso’s Midtown Comfort Shoes is a shoe Store unlike any you have ever experienced!

Come see for yourself!

Dr. Tracy & Mary Basso

Custom Fitting With the Aetrex iStep Foot Scanner

Orthotics, Diabetic Products & Other Accessories for Your Feet

Sunday - Wednesday10 am to 6 pm

Thursday - Saturday10 am to 7 pm

4 CELEBRATING 20 YEARS | WWW.HEALTHFITNESS.US

IntensIve • June 11 - 29 • Ages 11 and upClasses will include: Ballet Technique, Pointe, Men’s Classes, Variations, Musical Theater, Contemporary, Jazz, Tap, Yoga, Pilates, Injury Prevention.

summer Workshop • June 11 - 29 • Ages 8-13 Classes will include: Ballet Technique, Variations, Corps de Ballet, Boys Class, Pilates, Stretch, Pre-Pointe, Modern, Tap, Jazz, Hip Hop, Musical Theater, Russian, and Acting Workshop.

musIcal theater summer IntensIve • July 30 - Aug. 10 • Ages 7 and upStudents enrolled in the Sacramento Ballet’s Musical Theatre Intensive will have the opportunity to strengthen their skills in all aspects of Musical Theatre. The program is designed to create not just singers, dancers, or actors alone, but confident and well rounded entertainers. Students will be provided with the professional training required to produce skilled Musical Theatre performers. The intensive will allow students of all ages and skill levels to be mentored by some of Sacramento’s finest dance, drama, and vocal instructors as well as providing them with the opportunity to showcase their talent in a demonstration at the end of the program.

Dance camps • Ages 4-6 and 7-8Fairytale Fun • July 9-13 Pirates and Mermaids • July 16-20Animal Crackers • July 23-27 Children explore the magic of dance through themed movement and music. Dance Camps include dance, song, storytelling, acting, crafts, and creative games based on different weekly themes. Students will engage their imagination in fun classes discovering Fairytale characters, Pirates and Mermaids who rule the sea, and Animals of many kingdoms. Light and healthy snacks will be provided.

summer sessIon • July 9 - August 16 • Ages 3 1/2 and upContinuation of yearly leveled ballet classes from Creative Movement through Level V, and Adult Ballet which provide an excellent opportunity for students to individually focus on improving technique. Summer session classes will be offered for six consecutive weeks and can be taken as an enrolled student or on a drop in basis.

For more information, email: [email protected]

2012 Summer Programs

JUNE/JULY 2O12 5

On The COver Want to Play Tennis Like a Pro? Then Start Training Like a Pro! 18

Summer nuTriTiOn Tasty Salad Dressings that Will 2 Not Load Your Salad With Calories

Gluten Free: Do You Know What it Means? 6

Nigerian Salad Recipe—How to Make Your Own 10

Summer Cooking: Beat the Heat by Cookin’ Cool! 15

healTh & WellneSSAre You Tired Of Living With That Awful Pain In The Neck? 8

Not all Sandals are Created Equal 9

Overactive Bladder: 16 Nothing to be Shy About with Your Doctor

How Marijuana and the Endo-Cannabinoid 23 System Protects You

Kidney Stones Aren’t Like They Used to Be! 34

Checklist: How Well are Your Kidneys Working? 35

FiTneSS & YOur BOdYDo Stem Cells Have a Future in Plastic Surgery? 12

Can Breathing Really Help You Lose Inches? 14

Bikram Yoga In The Hot Summer? Yes… and here’s why! 21

Good People with Bad Habits Can Change 24

Moderation & Motivation 25

TenniSWhat Do You Mean by Tennis Psychology? 27

The Sacramento Capitals & World Team Tennis— The Fastest 3 Weeks of Summer! 30

PeTSWhy Does Your Dog Completely Ignore You Around Dogs? 32

Feline Liver Disease—Things You Need to Know 33

MonthlyColuMns

Spa & MaSSage Directory 2eDitor’S NoteS 7ViewpoiNt iNSpireD 17aStroLogy 20opiNioN 26SportS ScheDuLeS 28-30

PublisherGary G. Burns

[email protected]

editor-in-Chief Dr. Donna Schwontkowski

editorialErin Weisz, Editorial Assistant

Melba Phillips, Editorial Assistant

staff PhotograPherSusan Lowry

[email protected]

Contributing WritersDr. Brett Gottlieb, D.C. Saralyn Bregman, PhD.

Grandmaster Clint Robinson

adVertising eXeCutiVesBob Adams: (916) 428-3787Chris Jones: 916-549-8076,

[email protected]

The opinions and views of Health & Fitness Magazine belong solely

to the authors and do not necessarily reflect the official position of this

publication. The appearance of advertising in this publication, including inserts or supplements, does not constitute endorsement.

All items in Health & Fitness Magazine

are protected under copyright to ensure the protection of its contributors. Unsolicited manuscripts will not

be returned without SASE. Letters are welcomed.

Health & Fitness Magazine reserves the right to edit all letters for

grammar, spelling, length, libelous content, and other $#&%^!

Subscriptions for Health & FitnessMagazine can be obtained by sending a check for $20 to the address above.

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Phone: (916) 567-9636Fax: (916) 254-6031

www.healthfitness.us

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P. 18Want to Play Tennis Like a Pro? Then Start Training Like a Pro!

P. 21Bikram Yoga In The Hot Sum-mer? Yes… and here’s why!

P. 23How Marijuana and the Endo- Cannabinoid System Protects You


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Gluten Free-Do You Know What It Means?by Melanie Weir

Gluten free. You’ve heard the term many times before, but do you know

what it means?

Just this week a woman stopped by the Gluten Free Specialty Market from a catering company. “I’m catering my first gluten-free event,” she said, “and I’m excited to see what you have.” I hear comments like this all the time. Catering companies, restaurants and family mem-bers all want to provide food options for their customers, friends and family.

The compassion that society is developing for individuals with food allergies, food intolerances, celiac disease and other dietary restrictions is heart-warming, and we don’t want to stop the trend. But often individuals, manufacturing companies, res-taurants and catering companies are naïve in their understanding what the term “gluten free” means.

Gluten is the outer casing of wheat, rye and barley. Oats can be genetically altered due to years of crop rotation with wheat, rye and barley, and as a result are also unsafe. If you remove the wheat, rye, barley and gluten-containing oats from the diet, all should be fine, right?

Wrong. Gluten has many names, and merely looking for the words “wheat,” “rye,” “barley,” “oats” and “gluten” in the ingredient list is not enough. If you go to www.IsItGF.com, you can view many different terms for gluten. In fact, there are four different lists available that should be learned and archived by all individuals on a gluten-free diet. It is often difficult for individ-uals new to a gluten-free diet to understand that vitamin E, natural flavoring, cellulose, malt and seasonings may contain levels of gluten that are damaging to the immune system.

In addition to eliminating gluten-containing ingredients from the diet, you must also con-sider cross contamination. Cast iron skillets,

wooden spoons and cutting boards, bulk bins and flour dust in the air are all commonly missed contaminants that can result in ana-phylaxis for individuals allergic to gluten and immune reactions and inflammatory responses in individuals on gluten-free diets.

Recently, we had a woman come into the store that was reporting gluten contamination. “I keep getting contaminated by what I’m eating, but I’m being really safe and I don’t know why it’s happening,” she told us. She mentioned sev-eral products she was eating from the store - all of the products were tested below 10 parts per million (ppm), and many were certified by regu-lation agencies.

After much discourse, we found that she was regularly eating at a bakery that produced gluten-free products in a facility that also pro-duced flour dust, with flours that came from a facility that also produced gluten-containing ingredients. Many tests on bakeries that pro-duce “gluten-free” products in facilities that also produce gluten show ppm readings above 1,000 to 10,000. The safe reading for gluten-free diets is 3ppm to 20ppm (depending on which researcher, agency or non-profit group that you are speaking with).

What makes gluten-free diets tough is that the term “gluten free” is currently unregulated. The

FDA has made a formal request for what gluten free should look like, but is taking a long time to pass a gluten-free regulation law. This is opening the door for confusion amongst manufacturers and consumers. What is safe for individuals on a gluten-free diet? Food manufacturers, restau-rants, bakeries, family members, doctors and individual consumers ask this question over and over again at our market.

In an attempt to better define the term “gluten free,” we have been working with local California legislators to create a law that would protect consumers. Currently the senate bill in debate is CA SB 1293.

Many grocery markets, corporations, manufac-turers and professional associations ask, “Should we support this bill?” The bill was introduced back in March, but according to many profes-sional associations, this law shouldn’t be passed. Their argument is that with our economy declining and a “gluten free fad” increasing rev-enue for companies across the United States, we shouldn’t do anything regulation-wise that might interrupt the growth in this food category.

So what can individuals on a gluten-free diet do?

1. Learn to read labels. A label reading class will soon be offered at the Gluten Free Spe-cialty Market at 2612 J Street, Sacramento. Call (916) 442-5241, or join our mailing list by emailing [email protected] for more information.2. Attend local support groups advocating for proper gluten-free labeling.3. Shop at the Gluten Free Specialty Market, where consumer safety is a genuine concern.4. Educate family and friends that share kitchen space about cross contamination.5. Speak up on social mediums like Facebook and Twitter.6. Talk about it. Sharing your experiences helps others understand that they are not alone.7. Stick with it. Don’t give up or get dis-couraged. It can take a while to notice optimum results. 8. Maintain a positive attitude and treat con-taminations as learning opportunities. There are a lot of lessons learned in life. H&F






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Installation Financing• 0 Down• 100% Low Interest• Financing on Replacments or Complete Insallations• American Standard• Payne• G.M.C.• All Makes and Models

Service and Maintenance Availble

G & P Heating & Cooling

800-213-5496wwww.itex.com

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JUNE/JULY 2O12 7

Dear Health & Fitness Magazine,Approximately 30-50% of all my new patients became aware of my services through my ads in Health & Fitness Magazine. This has been a fairly consistent pattern since I began advertising with you around 13 years ago. If I were to count all the referrals from these new patients I would say that Health & Fitness Magazine has been responsible for helping me build 50% of my patient base. In all my years of practice no advertising has ever come close to these statistics. What is great about most of the patients that have heard about me from Health

& Fitness Magazine is that they are truly interested in improving their health. They tend to refer other people who are also interested in health and fitness. I would highly recommend any health-related business to advertise with Health & Fitness Magazine – it’s well distributed throughout Sacramento & targets only people who are truly interested in improving their health. Thank you, Health & Fitness Magazine for helping me reach Sacramento residents that are in need of my services. Sincerely, Brett A. Gottlieb, D.C.

“Hello...I’ve been anxious to let you know that the article (front page) in your Oct.’07 issue has certainly helped my business. My webmaster has even posted it on the homepage of my web site – and, it’s brought nothing but the best information concerning Life Sources, Inc. to the public than any other publication in quite sometime. I want to take this opportunity to thank your whole team there, “naturally you for making this possible”—and, a special “hi” to Dr. Donna for writing such a fantastic article. You folks are the best.

Sincerely, Dr. McCreery

OUR ADVERTISING WORKS!E F F E C T I V E

What are your plans for summer? Will you be opening your horizons

and doing something new outdoors? Have you considered checking out

the upcoming tennis matches right here in our backyard?

Read the stories on tennis this issue and you’ll be prepared for these

next tennis match.

While you’re out there in the heat of the summer, whatever you do,

don’t forget your water. One of the best habits to get in is to drink one

to two quarts of water before you leave for that outdoor excursion. Then

just drink additional water throughout your day while you enjoy the

event. Don’t wait for thirst.

Check out the three articles on kidney and bladder health in this issue.

And if you’re looking for some new recipes, you’ll find quite a few in this

issue.

If you have any story ideas, let us know. We’re here for you!

Happy reading!

Dr. Donna Schwontkowski (ret.)

EDITOR’S NOTES






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Installation Financing• 0 Down• 100% Low Interest• Financing on Replacments or Complete Insallations• American Standard• Payne• G.M.C.• All Makes and Models

Service and Maintenance Availble

G & P Heating & Cooling

800-213-5496wwww.itex.com

(916) 224-3629(916) 335-5964

Lic. #845319

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So you think you’ve tried it all heating pads, over-the-counter pain relievers, prescription pain medications, muscle relaxants, deep tissue massage, physical therapy, and

acupuncture.

You’ve been to neurologists, pain man-agement doctors, orthopedists,physical therapists, trainers, and traditional chiropractors. Some may have even rec-ommended surgery as the last resort!

And after all that, you still have that pain in your neck!

Maybe the pain is the result of whip-lash from an auto accident, a fall, lifting too heavy an object, or a sports injury. It doesn’t really matter; bottomline…there is an alternative and you owe it to yourself to be informed.

Upper Cervical care uses a highly advanced spinal correction procedure that reposi-tions the weight of the head over the center of the neck to remove nerve compression and restore balance to the body. This procedure applies a controlled adjustment to the first ver-tebrae of the spine, commonly called the Atlas.

The effects of this single adjustment influences the entire spine and nervous system and allows the head, neck, spine and pelvis to return to their proper positions, restoring balance in the body.

Upper Cervical care has been shown to be effective in relieving the cause of your neck pain that may be leading

to other problems as well, such as tingling sensations, sleep disturbances, poor posture, depression, inability

to turn your head, shoulder stiffness and similar symptoms that interfere with your ability to cope

with the activities of everyday living.

Using several different diagnostic tools, the Upper Cervical procedure is able to locate,

with pinpoint accuracy, the exact placement and severity of your spinal misalignment.

Then through a series of adjustments, the Upper Cervical procedure restores

proper spinal alignment and takes the pressure off pinched nerves,

returning them to a normal state of health. Using very precise diag-

nostic tools allows us to confirm that the proper correction has been made.

As a unique and gentle approach to spinal care, Upper Cervical care has shown impressive results in many dif-

ferent research studies on many different conditions that affect the body. It is a different approach to chiropractic care because there is not any cracking,popping noise or twisting.

After working on a patient’s nervous system and alleviating any disturbance that is present, the body returns to health and heals on its own. Even if you have tried everything else, please make a last appointment at my office and give me the opportunity to finally rid you of that awful pain in your neck! Make an appointment at my office by 07/15/2012 and you will receive a free consultation and examination.

If I determine that I can help your condition I will give you a 30 percent discount on all x-rays and treatments that are required to get you well again. Please call our office at (916) 965-7155 today. Just mention that heard about Dr. Gottlieb from Health and Fitness Magazine to receive this offer. H&F

CELEBRATING YEARS | WWW.HEALTHFITNESS.US

vertebrae and away from the nerve that it is pinching. It’s like squeezing a tube of toothpaste and then letting go. When you squeeze the tube, toothpaste comes out of the tube but when you let go it gets sucked back into the tube. The VDP device grabs onto the spinous process of the vertebrae above and below the disc herniation and separates the two vertebrae. Then the VDP slowly bring the two vertebrae back together again, causing a “vacuum effect” which sucks the disc back into the center of the

vertebrae above and below the disc herniation. MRI studies have confirmed that the VDP does

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Most everyone that is suffering from neck or back pain has heard of

non-surgical spinal decompression which many chiropractors have available in their offices.

This technique has allowed many people to avoid surgery for conditions known as disc herniation and spinal stenosis. One reason people with neck or back pain might seek out spinal decompression is because it is less risky than having surgery. However, the one downside of non-surgical spinal decompression is the cost. Unfortunately, insurance companies will not pay for this treatment by chiropractors. Costs can run $150-$200 per visit. The number of visits can range

from 12-24 and cost thousands of dollars. This has made many people think twice about having this treatment. I would like to tell you about a similar treatment that is much cheaper but achieves the same great results.

There is a hand-held device called a Vertebral Distraction Pump (VDP), which does the same thing as the expensive spinal decompression machines. This treatment is much more affordable for the average person. The cost of this treatment in my office, for example, is only $50 per visit.

The VDP works by causing a “vacuum effect”, literally sucking the disc back into the center of the

LoW cosT aLTernaTive TOSpinal DecompreSSion TherapyFor DiSc pain

actually eliminate or reduce the disc herniation in some cases.

If you are interested in seeing if the VDP can help your condition, I am offering one free treatment to the first 5 callers. My office number is 916-965-7155. If you are not one of the first 5 callers you will receive a 30% discount on your first treatment if you make an appointment by 10/15/2010.

4401 Hazel Ave. Suite 100, Fair Oaks

Dr. Brett GottlieB, D.C.

Are You Tired of Living with That Awful Pain in the Neck?

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Not all Sandals are Created EqualBy Dr. tracy L. Basso, D.p.M, F.a.c.F.a.S, certified american Board of podiatric Surgery

With the warm weather fast approaching one of the most common questions in my practice is, “Can I wear flip flops and sandals?”

In the past wearing a traditionally constructed sandal has caused numerous health issues from lower back and knee pain to plantar fas-ciitis. These health issues can be related to the lack of proper foot support from sandals and flip flops constructed from materials that are too flexible. Flexible foot beds provide no support or stability. With new technology there are now san-dals properly constructed using high quality, durable materials and orthopedic design to provide the proper support. And yes, there are even flip flops that offer proper foot support.

In the past most traditional sandals offer little to no arch support allowing arches to collapse. With no arch support, the toes are left to “grip” the sandal for walking stability. This can cause hammer toes and tired feet. Another common problem that can result from not properly supporting the arch is plantar fas-ciitis. Plantar fasciitis is a common summer time injury to the ligament that connects the heel bone to your toes resulting in pain in your arch or heel. Supporting the arch pre-vents the onset of plantar fasciitis. Keeping the foot and ankle in aliment can reduce the risk of lower back, knee, and ankle pain during the summer months. There are other benefits to properly fitting sandals.

Sandals can also now accommo-date those who need to wear custom orthotics. Yes there are sandals that have removable footbeds. These sandals are made with a removable foot bed deep enough to accommodate a custom or over-the-counter orthotic. Adjustable straps on sandals insure that the foot, custom orthotic, and sandal are making proper contact and providing the necessary support and stability. The proper sandal is also very important for those who have diabetes.

There are now on the market some very good flip flops that offer excel-lent support and protection for the foot. How helpful is this when kicking around the pool or hanging out for the Saturday afternoon BBQ? Realizing that we do not wear the “perfect shoe” all the time, I recommend these flip flops for foot sufferers in the casual moments.

Diabetics need shoes that not only provide proper support, accom-modate any swelling and do not cause friction. Wearing a sandal that

does not accommodate for edema can result in a lack of proper cir-

culation to the feet. Sandals that cause any amount of irri-tation or frictions can result in soars, ulcers, and lacera-

tions which can lead to serious medical issues.

When looking for the perfect sandal there are four important things to remember. First make sure

the flip flop or sandal has proper arch support. Second, look for a deep heel cup to stabilize the foot. Third the sandal

should also have a ridged or firm footbed and only be flexible in the forefoot. Finally the sandal should also have sturdy

straps to hold your foot in place allowing for the arch support and foot to work together.

My staff at Midtown Comfort Shoes are trained to properly fit customers in all types of shoes. Visit Dr. Basso’s Midtown Comfort Shoes and we’ll make sure your feet are not only stylish but happy for the summer, too. H&F






Signed _________________________________________




HOURS: M – F 10 AM – 6 PM • Sat. 10 AM – 5 PM • Closed Sunday

Dr. Basso’s Midtown Comfort ShoesWhere Style Meets Comfort

916-731-4400 • 3400 Folsom Boulevard www.midtowncomfortshoes.com

We Carry:Aravon • Aetrex • Berkemann • Brooks

Dansko • Duhnam • Ecco • Finn Comfort Merrell • New Balance • Orthathell • and more

Dr. Basso’s Midtown Comfort Shoes is a shoe Store unlike any you have ever experienced!

Come see for yourself!

Dr. Tracy & Mary Basso

Custom Fitting With the Aetrex iStep Foot Scanner

Orthotics, Diabetic Products & Other Accessories for Your Feet


The Nigerian Salad is a special salad recipe native to Nigeria. It is such a unique salad recipe that even if one ingredient is left out, it loses its special taste. This is why

Nigerians all over the world always seek this salad recipe in the quest to get the exact taste and richness of the Nigerian Salad. Foreigners who have been lucky to taste this salad also ask for the recipe right after tasting it.

The Nigerian Salad is so filling that it can be eaten as a meal on its own or as a side dish to the various Nigerian Rice Recipes - Jollof Rice, Nigerian Fried Rice, Nigerian Coconut Rice, and Nigerian White Rice and Tomato Stew to name a few. It can also be eaten with Nigerian Moi Moi. To make Nigerian Salad with the unique salad taste, just follow the steps detailed below to the letter.

The quantities of ingredients stated are what will give a typical taste of the Nigerian Salad. The ratio of the quantities can be halved or doubled and the same taste will be achieved. H&F

IngredIents:1 medium bunch of Lettuce5 medium-sized Carrots4 small pieces of Irish Potatoes2 medium cucumbers or 5 baby cucumbers3 medium eggsOne 16-oz can baked Beans in tomato sauceOne 16-oz can sweet Corn5 Plum tomatoes

saLad dressIngthe Heinz salad Cream works best with this salad recipe. a close substitute is the Heinz Caeser salad Cream dressing. Mayonnaise can be used as a last resort but it needs to be diluted with oil as it is too thick for the nigerian salad recipe.

Pre-PrePWash and cook the Irish potatoes till done. the eggs should be hard-boiled. to save time, the Irish potatoes and the eggs can be cooked in the same pot as they need almost equal amount of cooking time.all the vegetables need to be washed.Cut the lettuce into thin shreds.scrape and shred the carrots using a grater.Peel and cut the boiled potatoes into sizeable cubes.Peel, remove the seeds and cut the cucumber in julienne strips. If you want more green color in your salad, you may peel the cucumber in stripes. If you use baby cucumbers, there’s no need to remove seeds.remove the seeds from the plum tomatoes and cut into small cubes.Place all the cut vegetables in separate containers.Open the sweet corn and drain the water. rinse and set aside. also open the baked beans can and set aside.remove the shells of the hard-boiled eggs, slice with an egg slicer and set aside.

PreParatIOnWith the exception of the egg, start adding salad ingredients in small amounts to a big salad bowl. You can start with the lettuce, followed by the tomatoes, then pota-toes, sweet corn, baked beans, cucumber, carrots then back to lettuce. repeat the process till all the ingredients are in the bowl. this method helps the juice from each of the ingredients seep into the other foods.

next add the sliced eggs on the top of the salad.Cover the bowl and refrigerate for one hour. this will allow flavors to blend. nigerian salad is best served chilled.serve with salad dressing of your choice but as mentioned earlier, the classic Heinz salad cream works best with the nigerian salad.

Notes and Tips: If you prefer your salad to be crunchy, substitute cabbage for the lettuce. Instead of taking out the lettuce entirely, you can also just use both as the let-tuce adds a green color to the salad. Other ingredients such as boiled macaroni, corned beef, green bell pepper, and green peas can be added to the nigerian salad for varied flavor.

the nigerian salad will be good for 24 hours if no salad dressing is added to it. enjoy! Maky Patrick loves to make nigerian food. More nigerian recipes can be found at www.allnigerianrecipes.com.

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NNigeriaN Salad: How to Make Your OwnBy Maky patrick

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NigeriaN Salad: How to Make Your Own


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S Do Stem Cells Have a Future in Plastic Surgery?For the past decade, research into

the many possible applications of stem cells has been the source

of much me dia attention and public debate. Recently, the use of stem cells in plastic surgery has shown considerable prom ise, in a variety of both reconstruc-tive and cosmetic applications. Do stem cells have a future in plastic surgery? The short-term answer is currently being explored; however, the long-term out-look for stem cell plastic surgery looks fairly good, indeed.

San Francisco Bay Area plastic surgeon Kimberly Henry has long been at the forefront of advancements in plastic sur-gery. During her career, she has helped countless women feel better about themselves by producing consistently outstanding, natural-looking results through breast augmentation surgery. At her plastic surgery practice, stem cells plastic surgery is being explored as a safe, effec-tive alternative to breast implants for women who wish to enhance their breasts.

Stem Cell Augmentation ProcessStem cell breast augmentation actually begins with the performance of another plastic surgery procedure, lipo suction. Using a thin suction device called a cannula, the surgeon removes excess fat deposits through tiny incisions made in precisely targeted locations. These locations can be nearly anywhere on the body where localized deposits of fat have accumulated; typical sites include the abdomen, buttocks, thighs, and flanks.

Once this fat has been removed, it is divided into two portions. The stem cells from one of the portions are removed and meticulously purified. The prepared stem cells are then introduced into the other portion of fat, where they serve two basic purposes: they signifi-cantly improve the survival rate of the fat cells transplanted into the breasts, and they promote the growth of new fat cells post-transplantation.

In lay terms, this means that women who have stem cell enriched fat transplanted into their

breasts will not only experience an immediate increase in volume, but also grow their own new breast tissue as time passes. The breasts will continue to grow (though not undesirably so) in the months after surgery.

For our San Francisco breast augmentation patients, the most obvious advantage of stem cell breast augmenta tion is that it is completely natural—your body will not reject its own fat, and you will avoid having a foreign substance introduced into your breasts. This is not to say that breast implants are unsafe; they are extremely safe, and an experienced plastic sur-geon such as Dr. Kimberly Henry produces consistently natural-looking results. However, for those who are hesitant to undergo breast augmentation with breast implants, stem cell fat transfer could pose an attractive alternative.

Another advantage of undergoing stem cell breast augmentation is that patients will receive additional body contouring results through the liposuction used to harvest the fat. This means that, in addition to having larger, more voluptuous breasts, you will also be able to bid farewell to the stubborn deposits of fat that resist even your best attempts at dieting and exercising.

Although the future of stem cells in plastic surgery looks prom-ising, current technology and techniques do not provide sur-geons complete control over the increase in the size and shape of the breasts. For this reason, most plastic surgeons, including Dr. Henry, prefer the use of implants in breast augmentation patients.

Body makoversBreast augmentation combined with liposuction, tummy tuck, and body sculpting techniques can give you the bikini-ready body you’ve always wanted. Newer, less invasive procedures mean less down time, less cost and beautiful results.

If you would like further infor-mation on breast augmentation

surgery, or breast augmentation with implants, or any other cosmetic surgery, please contact our Davis plastic surgery practice today.

Beauty Solutions In SacramentoDr. Henry’s beautiful office is home to an inspired team of professionals. She says, “We take care of people—from decision-making through recovery. Whether we are talking about a subtle touch-up or a more dramatic change in appearance, there is a sense of excitement and profound belief in what we do.” Her team includes a board-certified anesthesiologist, nurses, patient coordinators and aestheticians. Online consultations and staff availability for overnightcare underscore her commitment to patient convenience and comfort.

“Most everyone wants a youthful, natural look,” Dr. Henry says, “and new, minimally invasive techniques help make that achievable. Less down time, less cost and a renewed, refreshed, rejuvenated appearance are all possible.” Who wouldn’t want that?

For more information about this article please call Dr. Kimberly Henry’s office at (530) 756-7663. Or visit her website at www.drkimberlyhenry.com. H&F

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If you can lose inches from breathing, why aren’t you skinny? You breathe all the time.

Most Yoga and Tai Chi practitioners never run a marathon or perform jumping jacks to lose weight, yet most of them are thin and fit. Oxygen is energy and we don’t take advantage of it. We need oxygen to live and for our brain to function properly. When you are tired or bored you yawn because the brain is telling your body you need more oxygen. When you breathe deeply you tend to have more physical energy. Most of us are shallow chest breathers. Yet, if you don’t get in the amount of oxygen that your body needs you will find yourself tired and slug-

gish. All you need to do to fix this is tweak things just a little by taking in slow deep, rhythmic, dia-phragmatic breaths and it can help you lose inches starting the first week. Give this a try for one week and you will be able to obtain results. Start by a few simple measure-ments so you have something to compare to. Measure both your upper arms, right under your

last rib, around your bellybutton, three inches below your bellybutton and each upper thigh.Sit the way you normally sit and try to take in a slow deep breath. Now if your legs are crossed, uncross them and place both feet flat on the ground. Sit up tall and elevate your rib cage. Now take a deep breath. It is so much easier to breathe deeply when you have good posture.

Next place your hand on your belly and take a deep breath. Did your chest rise and fall or did your hand come forward with your belly like you were filling a balloon? The correct way is to envi-sion your belly as a balloon. Take a deep breath and watch your belly expand. Exhale and your belly should deflate like a balloon. If you find

this challenging, then lie on the couch, bed or floor. Place your hand on your belly and take a deep breath. You will be able to see your hand rise up toward the ceiling. As you exhale your hand will lower. Some people tend to get light headed when introducing more oxygen than the body is used to. Go back to your regular breathing pattern

and this will pass in seconds. Be smart and safe; do not attempt this while driving.

The IsoBreathing breath uses a slower, deeper rhythmic pattern of breathing. To really work your abdominal muscles, contract your abdom-inal muscles tightly as you exhale. Then go right into your next breath relaxing your belly and expanding it again. This deeper breathing style needs to be practiced daily. You will find your-self more energized than you have been in the past. The IsoBreathing breath count is slow. Inhale two, three, exhale, two, three. Inhale and fill your lungs, exhale and contract your abdom-inal muscles. Unlike other breathing programs it doesn’t matter if you breathe through your nose or mouth. JUST BREATHE! Practice this breathing style taking in five breaths (inhales and exhales) a minimum of five times a day. The more often you practice the better your inch loss will be. I had a client who broke her ankle and had to stay off her foot. She mostly sat on the couch reading. I encouraged her to practice her breathing and in one week she was able to take off three inches without changing her eating habits or exercise. Losing inches is not the only bonus. Another bonus of getting in slower, deeper breathing is stress reduction. How many times has mom told you count to ten before starting an argument? By taking in five slower deeper breaths you are giving yourself 25-30 seconds of Think Time. Sometimes when we are upset or stressed we tend to say things that we really don’t mean and can’t take back. By taking these few breaths you will find that you are able to think first before speaking. Slower deeper breaths also help with meditation. Meditation is a wonderful way to reduce your stress also. So remember to not just Breathe; IsoBreathe! Ellen Miller is a Fitness Practitioner/Personal Trainer who writes and produces fitness DVD’s, Cd’s and books on IsoBreathing. Check out her website at www.isobreathing.com or look on Amazon.com under IsoBreathing. Watch her on www.uanetwork.tv for Energize with Ellen on Monday at 8:30 a.m. or find her on YouTube. Sign up for her newsletter with tasty healthy rec-ipes, exercise of the month and more. H&F

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Can Breathing Really Help You Lose Inches?By ellen Miller

JUNE/JULY 2O12 15

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SUMMER COOKING

Beat the Heat by Cookin’ Cool!It’s official; summer is here! It’s hot, it’s bright,

and we’re busy! The answer is to cook cool.

Hot food can be a turn-off in the summer when nobody wants to turn on the oven. But there is no need to settle for unhealthy quick meals, high calorie deserts, or sugary drinks. Check out a few of my favorite summer recipes to stay Full, Fit and Cool.

CUCUmBER BOATSThis recipe is a refreshingly different MadDog Original. I got the inspiration from Mayaheul’s on 12th and K Street. This is probably one of my all-time favorite summer recipes. It’s low fat, high protein, and quick and easy to make. And if that isn’t enough to convince you to try it, it’s served in cucumber boats which are beautiful to look at. And did I mention it’s healthy, too? Great as an appetizer or party food. ENJOY!

Prep Time: 15-20 minutes; Total Time: 15-20 minutes Makes 4 Servings

Ingredients:8 ounces cooked baby shrimp, chopped1/2 cup black beans1/2 cup Corn Kernels (fresh, frozen, or canned)1/4 cup fresh cilantro, lightly chopped1/2 medium mango, peeled and diced 1/4 cup purple onion chopped1/2 Avocado, chopped1/2 Jalapeño, chopped finely 2 large-size cucumbers (for the cucumber boats)

Dressing:Juice of 2 limes1/2 tsp sea salt1 tsp. cayenne pepper (add more or less to taste)

Directions:1) Halve cucumber, and clean out the center. 2) Combine all ingredients (including the inside of the cucumber) 3) Top with lime juice and cayenne pepper

SUE’S ROASTEd CORN SALAd One of my clients brought this in to try on a warm summer day, and I was hooked. Definitely a must share–Thanks Sue! This recipe works best if you can roast the corn on the BBQ, but also

works fine with whatever corn option is avail-able. This recipe counts as a carb. Add a protein and a non starchy vegetable for a complete meal.

Prep Time: 15-20 minutesTotal Time: 15-20 minutes Makes 3 Servings

Ingredients:2 cups roasted corn (about 4 ears) 1/2 avocado, cut into cubes 1 cup cherry tomatoes, halves1/2 cup finely diced red onion

Dressing:1 tablespoon olive oil1/2 teaspoon grated lime zest1 tablespoon fresh lime juice1/4 cup chopped cilantro1/4 teaspoon salt (maybe a little more)1/4 teaspoon pepper

Directions: 1) Combine the corn, avocado, tomatoes and onion in a large bowl. 2) Mix together dressing ingredients in another bowl, pour over the salad, and gently toss to mix.(To roast the corn, lightly coat it with olive oil and put directly on the barbecue)

PINEAPPLE COOLER When Client Appreciation Week comes around, this MadDog Original hydrating drink/pop-sicle is always on the menu. Also try freezing for a yummy pineapple popsicle!

Prep Time: 5 minutes Total Time: 5 minutes Makes 3 Servings

Ingredients: 18oz Zico Coconut Water 9oz Fresh Pineapple Juice

Directions: Mix, Chill, and Enjoy!

SPEEdY SOfT SERvE A client of mine found this recipe on Spark-People.com. It’s a great summer dessert with an endless amount of possibilities. Thanks Speedy!

Prep Time: 5 minutes; Total Time: 5 minutes Makes 3 Servings

Ingredients: 4 Frozen Bananas 1/2c vanilla Almond Milk

Directions:1) Blend bananas in food processor or blender. 2) Add almond milk until desired consistency is reached. 3) Freeze for 10-15min or eat immediately.

Flavor Variations: Top with cinnamon, straw-berries, nuts or 1 tsp maple syrup. Also try adding 2 tbsp cocoa powder and/or 1 tbsp peanut butter while blending for a chocolate banana twist.

If you’re ready to live BALANCED, healthy and fit, enjoy the support of a fitness community geared at realistic lifestyle changes with Action Boot Camps! Not sure if a Fitness Community is for you? Check out what my clients are sayings at www.TrainHardOr-GoHome.com, and try out a Free Boot Camp with mention of Health and Fitness Magazine. H&F

“MAD DoG MeGAN” (MeGAN WHite), FitNeSS trAiNer


Overactive bladder (OAB) is one of the most frustrating health issues. It is also called urge incontinence. According

to the National Association for Continence (NAFC), overactive bladder affects about 200 million people worldwide. About 75 percent of those afflicted are women. In the U.S., 33 mil-lion people have been diagnosed with OAB.

How oab affects PeoPle OAB can occur at inconvenient and unpredict-able times, even though the bladder may only contain a small amount of urine. Sometimes a person will lose control before reaching a toilet. And if you leak, even if it’s only a little bit, it can be embarrassing. But not everyone with overac-tive bladder leaks.

Fear and embarrassment from urinary urgency and incontinence in public and among family and friends may result in social isolation, guilt, depressive symptoms, and intimacy issues. Family members of the elderly with OAB are often dealt the burden of assisting their loved ones with toileting, cleaning, hygiene, and per-sonal distress.

tHe MecHanisM of How tHe bladder leaksA normal adult bladder holds up to 600cc urine, or about 2-1/2 cups. Approximately 300cc – about 1-1/4 cups – of urine in the bladder can signal the nervous system to trigger muscles of the bladder to coordinate urination.

The detrusor muscle, a major muscle of the bladder, normally contracts in response to filling of the bladder. However, in OAB typ-ically there is an inappropriate and sudden involuntary contraction of the detrusor muscle regardless of the amount of urine. OAB is pri-marily a problem of the nerves and muscles of the bladder.

otHer tyPes of incontinenceThere is another type of urinary incontinence besides OAB, called stress incontinence. This involves urine leakage when physical stress places pressure on the bladder; for example, when you cough, sneeze, laugh, lift heavy weights, or take part in physical activity like running, jogging, or aerobic dancing. This type of incontinence can be caused by damage to the muscles that control the bladder, usually

during childbirth but sometimes from a chronic cough or menopause. One additional type of urinary incon-tinence, overflow incontinence, is a rare form of urinary incontinence. In this condition, patients never feel the urge to urinate, the bladder never empties, and small amounts of urine leak continuously without muscle con-traction. This can be caused by an obstruc-tion or dysfunction blocking urine flow from the bladder, causing the bladder to fill to overflowing.

causes and risk factors for oabIn most cases of OAB, no medical cause can be found. One of the most common risk factors is increasing age. Approximately 20% of people over the age of 70 report symptoms suggestive of OAB. Although OAB is common among older adults, it should not be considered a normal part of aging.

The following are other common risk factors:Previous strokeSpinal cord injuryMultiple sclerosisDementiaParkinson’s diseaseObesityPrevious pelvis surgeryDiabetes neuropathyProstate enlargement or surgeryMultiple pregnancies Estrogen deficiency after menopause Alcohol and caffeine consumptionUrinary tract infectionBladder stones or tumors

Some medications can also cause overactive bladder. Talk with your doctor about the med-icines you’re taking to find out if they could affect your bladder. But don’t stop taking your medicine without talking to your doctor first.

sign and syMPtoMs of oabThe hallmark symptom of OAB is URGENCY. This is described as the need to urinate, felt with a severity that makes it difficult to post-pone. OAB may be accompanied by other symptoms as well, such as:

Frequency — urinating more than eight times per dayNocturia — more than once at night Urge incontinence — leakage of urine when one gets the urge to urinate

Again, these symptoms should not be consid-ered a normal part of aging.

wHen to seek Medical attention Many people are too shy to talk about their bladder problems. And sometimes, they simply deal with the condition by wearing absorbent undergarments or pads. OAB can get better with treatment. Take notes on the symptoms you are experiencing and show them to your doctor, who will be able to diagnose whether you have true urinary incontinence or another bladder problem. Once a diagnosis is made, you can get the right treatment. So don’t be shy to talk with your doctor about how to control your overactive bladder.

More information can be found at http://www.nafc.org/bladder-bowel-health/

Adnan B. Bhatti, M.D. is a medical researcher and professional freelance writer who has seen patients with bladder and kidney disorders over the years. H&F

Overactive Bladder: Nothing to be Shy About with Your Doctor KID

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By adnan B. Bhatti, M.D.

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dear Mitch,

one of my fairlY close friends, but not a bff, went and got a boob job! This is no “minor adjustment” it’s very obvious that she went up a few cup sizes.

i’ve seen her three times since she got her new look, and she’s never said a word about it, and i don’t know what i should say? We do talk about fairly intimate things, such as our children, and our feel-ings. so i feel we shouldn’t just ignore such a drastic decision, operation and change for her.

What should i do, Mitch? how do you continue to see a friend who has a dra-matic, obvious change without making soMe sort of comment? i care about her, and i want to know her feelings. There’s no way she doesn’t feel different!

Thank you, stumped friendsacramento, California

hey stumped,“Why do people respect the package rather than the man?” – Michel de Montaigne

I’m picturing you two sitting at Peet’s, or maybe chatting at the farmer’s market. There’s No WAY you haven’t looked at least a FEW times!

One deep, crucial piece: Where do you feel her friendship with you and her new chest meet? This might seem like an odd ques-tion, yet it’s very meaningful.

You see, our relationships generally have SOME relativity to our appearance, par-ticularly if our appearance is somehow “notable”. If you have a 6'10" friend, his/her height not only has some sort of effect on your interpersonal communication, but it’s probably mentioned at least once, right?

SOMETIME you’d say something like, “Well, you ARE quite tall”!

Your friend making a very notable change in her appearance also changes her rela-tionships with sexuality, femininity, work, and everything else. How can it not have a subtle change in her friendship dynamics?

That being said, I would hope your friend-ship’s not ALL about looks. That’s why I’m asking you to examine what amounts to your unspoken agreements and archetypes within this particular friendship.

Have you two verbally or overtly agreed to discuss superficial things like appearance? If yes, then you have an open door to COM-PLIMENT how “great you look”! If you two have a very open and/or somewhat less-than-overly tactful relationship, then you MAY have room to make a comment.

NOTE: I said to compliment her look. Not a whole lot of friends are okay with, “Hey, nice boob job!” So, a nice comment that doesn’t put her on the defensive (hope-fully) allows HER the opportunity to respond in kind.

“BUT, what if she just says, Thank you to my compliment and drops the subject?”

At this point I ask you about your level of honesty in the friendship. Some of the most enjoyable friends DON’T include dis-cussing anything truly personal, and MANY of our friends nowadays DON’T wish to dis-close too much. Ironically, her new ta-tas MIGHT be very personal to her, given that her change is VERY socially-engaged.

So if she doesn’t respond to a rather benign compliment, YOU get to decide if her deci-sion/surgery/new look means anything within the friendship. It simultaneously alters dynamics and says SOMETHING (which no one will ever know totally) about

her and some of her beliefs, AND it also means NOTHING!

Means NOTHING”? THIS is that point that I know you’ve been waiting for me to note: Your friend’s reconstructive work, at many levels, is little more than a minor challenge to your friendship!

◆ Intimacy: It CAN be enhanced by either overt or intuitive discussion! Perhaps your friend feels validated more by your uncon-ditional acceptance. Or she MAY be dying for you to be the one to express your appre-ciation of her change!

Remember, even IF her change is rooted in pain and suffering, you’ll never get to dis-cussion on that subject if you don’t accept and love her regardless of the dynamics around her decision and change.

◆ Ultimately: Your impressions, feelings and beliefs are YOURS – your Portals to personal growth and understanding. FIRST, PLEASE consider your beliefs around appearance, plastic surgery and friendship.

I would hope you hold an intention to not harm your friend. Paradoxically, there is no perfect answer to whether or not you mention her new look. What part of your friendship includes and/or is committed to the discussion of somewhat intimate life elements? If you two proceed without ever discussing this, does it impact the friendship?

This experience allows you to review your circles of closeness. To honor what this friend-ship really IS, and to BE in that moment.

Namaste, Mitch

For more info, contact Mitch Darnell, MA, OM, Relationship Coach & Wedding Officiant at (916) 247-1655 or visit his web sites at www.for-everinspired.net or www.sacgroom.com. H&F

Viewpoint InspiredMitch Darnell, Ma, OM •relatiOnship cOach & WeDDing Officiant

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Have you always dreamed of playing tennis like the Wimbledon Wonders? Have you followed Angelique Kerber,

rising from 32nd ranking in the world to No. 9 in less than a year, and wondered how you could improve like her? Or do you want to play like Janko Tipsarevic, currently World No. #8 ATP ranked singles?

What’s holding you back? Tennis Has Evolved Greatly“Tennis has really changed in the past 25 years,” says Cameron Shafie, innovative entrepreneur who is improving the skills of thousands of tennis athletes with his revo-lutionary TennisFlex device. “If you look at videos from the 1970s and watch how they played tennis, it’s a lot different than now. In modern tennis, not only has the biome-chanics of ground strokes changed, it is also a lot more physical.”

Modern tennis requires back-court, explo-sive play using the player’s entire body. Your core muscles have to be strong and ready in an instant to support your serve or ground-strokes. Your footwork has to be precise and your sense of balance has to be more than just “good”. Improving all of these skills will improve your game. Nowadays there is a heavy reliance on racquet head speed, spin, and rotation that requires special training for strengthening and injury prevention.

Meeting the New Demands of the Game with TrainingStrength and conditioning are just as essen-tial as using the correct techniques for both recreational and professional level tennis players. Micro-conditioning muscles used in the unique swing paths is the only way to pre-vent injury, heal tennis elbow, and gain more power in the game.

“But ordinary gyms aren’t equipped with machines designed to prevent tennis injuries and improve game per-formance. You won’t find a machine to train your forearm flexors while working your core at the same time. These are only a few of the muscles that need to be trained to work in alignment in order to hit aggressive groundstrokes using your entire body weight for energy,” Cameron told us.

“Another challenge for many serious players is the pre-game warm-ups; a weekend league player that has had little or no phys-ical activity during the week will generally takes about 20-30 minutes of playing tennis to warm up– and get into their best playing “zone” because the tennis muscle memory has been dormant for several days, so getting your muscles primed quickly and properly before hitting is essen-tial.” Cameron has been playing tennis for 30 years.

Tennis tends to place the most stress on elbows, shoulders, rotator cuffs, wrists and the lower back. Many forget to train the finite muscles which are not used for the motion and weight of a tennis rac-quet or the force against the body at the moment of ball contact.

Tennis elbow has kept many players on the sidelines for months or years. Players that have tried to play found when

Want to Play Tennis Like a Pro?Then Start Training Like a Pro!

Micro-Tuning your tennisgame has never been easier.

By Dr. Donna Schwontkowski (ret. D.c.) integrated tennis training

JUNE/JULY 2O12 19

in pain, it’s impossible to have proper form when you swing at the ball. You unconsciously start modifying your swing motion and the way you hit the ball to avoid pain.

Essentially you are improvising, which will in turn increase the chances of a miss-hit and your game starts to falter. Typically a miss-hit creates a vibration that travels down your arm, and with the vibration comes a surge of pain. This is why a diagnosis of tennis elbow or tennis shoulder has historically sunk a professional tennis play-er’s career faster than a torpedo.

Sport Specific Resistance Training Have Proved Their Benefits Over the YearsIf you are an avid tennis player, you probably know that tennis clinics and top pros around the world have been using resistance bands to train, condition and recover from injuries for years!

“If you have caught any of the ‘Bag Check’ seg-ments on the Tennis Channel, virtually every top player on the ATP & WTA world tour carries resistance bands in their tennis bag to train and warm-up before matches.”

What TennisFlex has done, is that it has taken this proven tennis fitness method to the next optimum level, by actually integrating the tennis racquet itself in the resistance training exercises, giving you a more real feel and pre-cise use of tennis-specific muscles.

Originally created by a team of Tennis pros and sports doctors to meet the rehabilitation needs of tennis player’s injuries for physical therapists; TennisFlex provides a unique mix of tennis-specific swing and rotational resistance, core

stability, and coor-dination training. Its innovative integration of the tennis racquet and resistance cord system creates a vari-able, asymmetric load, ideal for training bal-ance, explosive power, and pre-match warm ups.

TennisFlex is the first racquet-integrated resistance and perfor-mance training device that allows for precise and tennis-specific

muscle micro-conditioning that can be used both on and off the court.

TennisFlex is For Those Who Want to Improve at Tennis: Pain or NotTennisFlex is an absolutely effective product for tennis performance training, but even more important is a successful application for therapy.

“During the World Tour the players get injured and my job is to get them back in the tournament as soon as possible. I have made TennisFlex an integral part of my rehabilitation and recovery program. Over the years I have seen many inef-fective products for tennis therapy, but I have to say TennisFlex is one that really works!” said Stefan Düll who is the official sports-physiotherapist to many top ranked players, including Janko Tipsarevic, Yen-Hsun (Rendy) Lu, Mikhail Youzhny and many more, traveling with them on the ATP World Tour since 2007.

TennisFlex allows you to get proper circu-lation in your elbows, shoulders, and other joints and muscles that you use when you serve or return the ball. By hooking the resis-tance bands to the tennis racquet, you can warm up more precisely before your next tennis match or practice – tennis elbow or not – and walk onto the court ready to really play the game.

Spending only three minutes using Tennis-Flex before you go onto the court is all you will need to play your best tennis. Tennis coaches worldwide are using Cameron’s new invention, recommending 5 to 15 minutes of usage a day.

Create Explosive Power in Your Serves and a Fierce Top Spin ForehandTennisFlex improves your ability to hit a top-spin forehand by training your biomechanical specific muscles to work with greater power and synergy throughout your entire body. Tennis-Flex can be used to train and strengthen every shot, which will add to your power, enhance your agility, and improve your reaction time.

You will also have better form, which leads to better playing and less improvising. Since using resistance bands works on an isometric exer-cise principle, you can use TennisFlex to train each muscle segment involved in the three

component steps of the swing for hitting the ball (the take-back, contact point, and the follow-through). Your body will automatically store the muscle memory needed to perfect

swings in the future, developing a neurolog-ical pattern for tennis success.

The tennis pros on the ATP & WTA world tours have discovered the benefits of Ten-

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Janko Tipsarevic has integrated Tennis Flex into his training as well, and powers up his mus-

cles with TennisFlex before every match.

If you want to train like Tipsarevic and Kerber, or hit with more power, increase racket speed, or want to have fast hands at the net,

or blast your serves while preventing injuries, Ten-nisFlex is the must-have

gear for you.

For more info on this next gen-eration tennis training aid, see www.TennisFlex.net or call (775) 391-3077. H&F

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By Dr. Donna Schwontkowski (ret. D.C.)


CANCER (June 22-July 22) This is a time to celebrate the personal growth that has brought you a new beginning, and a time to take advantage of the present opportunities to make an impact on finishing the year. Yes, you can put yourself right where you want to be! Family plays an important part in your life, and the more you are able to embrace everyone as family, the more aware you are.

LEO (July 23-Aug. 22) The time of the year that you shine the most is fast approaching. To be prepared, organize your life to better benefit from a hot summer that promises to lead you in a new direction, a direction that ultimately leads you back to yourself. Romance is won-derfully flirtatious - an inviting stage and intimacy beckons.

VIRGO (Aug. 23-Sept. 22) You find that your lessons in life are being presented somewhat confrontationally. After all, you learn about yourself when you are in conflict with others, particularly with regard to your indepen-dence. What behavior from others do you put up with, and what is no longer acceptable?

LIBRA (Sept. 23-Oct. 23) Although you feel like you are waiting for something special to occur, that something is in fact happening to you right now. This is a year of expansion in your personal life. Will you let go of a rela-tionship that no longer serves you? If you are having problems with a family member, be sympathetic, forgiving, and compassionate, for that person is truly suffering. SCORPIO (Oct. 24-Nov. 21) With your energy, you can have a cocktail that is in need of another olive, and this is how it is in your life. Everything would be perfect were it not for the fact that one essential ingredient is still missing: are you doing what you love, what-ever that may be for you?

SAGITTARIUS (Nov. 22-Dec. 21) This is a pow-erful time of the year, and you are at your best when you feel free. You consider moving in a direction that speaks to your spiritual side. Your heart is found in the choices and decisions that you make. Make your life an expression of the joy within, and express unabashedly your joie de vivre to others.

CAPRICORN (Dec. 22-Jan. 19) Now is an excel-lent time to take stock of what you are doing! You feel that there is opposition on all fronts, but this should be viewed as an opportunity to learn from what you don’t understand; a chance to grow from a confrontation with the unknown. Pay attention to choices within your business and adhere to the budget that con-trols overruns of money.

AQUARIUS (Jan. 20-Feb 18) Everyone who meets you sees you differently: one person regards you as a wise individual while another views you as a dangerous person to avoid. No matter what, let others project what they want. After all, you are here only to be your-self and for self-discovery. When you live your life in this way, perhaps those who have looked upon you unfavorably.

PISCES (Feb. 19-March 20) Life changes in a moment’s notice and without warning. So don’t be surprised to learn that you are due for a major shake-up. As such, this is a good time to be strong and to stand up for yourself, and to not let others manipulate you. Listen to your inner being.

ARIES (March 21-April 19) If you are in a dis-agreement with a family member, just ask yourself if it is you who is perhaps out of line. Your ego can get caught up with itself, and when it does, you often misunderstand what has transpired. As difficult as it is for you to do, it would be helpful not to take others so personally.

TAURUS (April 20-May 20) Your stars put your attention on your resources. You have trouble making a decision on a major purchase. Make sure your sensitive to the moods of others. If you find yourself being unpleasant to anyone, stop and examine what you are doing. The practice of yoga provides you the guidance to be flexible.

GEMINI (May 21-June 21) Romance is on your radar screen, and you encounter a number of situations that bring new people into your world. Are you tuned-in to those who are paying attention to you? Love comes where (and when) you least expect it. You are in touch with yourself in a deeper way than you have been accustomed to, and as a result you are beginning to flower. H&F

THE MERCURY MINUTE • June 2012

By Michael Mercury

12 Signs of the ZodiacASTR

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Join Mercury at Yoga Loka for Bikram yoga: 48th and Folsom 916-454-4100 www.yogaloka.net

Check out spirit speak’s on Mercury’s website for philosophical speakers providing insight about the universe. www.michaelmercury.com

‘Personal Astrology Readings by Mercury’ are insightful, original gifts for birthdays, anniversaries, and for clarification in your life.

Readings are conducted in person, or via the phone at (916) 834-4321. All readings are taped.

Check out the Mercury Minute Daily Video Astrology Forecast at www.michaelmercury.com

JUNE/JULY 2O12 21

www.SacramentoBikramYoga.com

Visit our comfortable, spacious studio and meet our friendly, certified teachers. Begin your new healthy lifestyle!Julie Havelock, Owner/Director

SACRAMENTO’S Newest Yoga Studio

6350 Folsom Blvd. Sacramento, CA 95819916-456-YOGA (9642)[email protected]

VOTED BESTYOGA STUDIO 2011

SacramentoNews & Review

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Bikram Yoga in the Hot Summer?

Yes…and here’s why!Summer in the valley is hot and can be

uncomfortable! We look for ways to stay cool as much as possible and avoid that uncom-

fortable heat or any chance of sweating. We drink more cold drinks. We are forced to turn on our air conditioners even though we pay for it when the utility bill shows up. We turn the fans on. We seek shade to park our cars. We crave that dip in the pool. We wear fewer clothes.

That heat can be so sticky and annoying so why would we go into a 105 degree room at 30% humidity and purposely sweat and drip for 90 minutes doing Bikram yoga?

It is tempting to want to avoid the yoga studio as the weather warms up, and instead, just get your daily dose of heat outside the yoga studio. However, revving up your Bikram yoga practice during summer months can actually deliver amazing rewards and many benefits that are not available in winter months.

Bikram Yoga, practiced in the heat and humidity, can help you acclimate to the sea-son’s warmth by conditioning your body to cool itself more efficiently and effectively through sweat. It also equips you with coping tools such as focus, concentration, and deep breathing, to help you better manage those unbearable summer temps.

On the flip side, when the yoga room feels cooler that the outdoors, practicing Bikram Yoga seems like a “cakewalk”! Your body is already nice and warm when you enter into the studio, so you will likely find you are more flexible and can go deeper into the postures during the summer. Your muscles, ligaments and joints have less warming up to do as you step into the yoga room.

Bikram Yoga teaches you to stay well hydrated. You must stay hydrated by keeping on top of your water consumption and replenishing your electrolytes regularly. This can only benefit you outside the yoga room. Regular practitio-ners know to hydrate, hydrate, hydrate! Warmer weather tends to decrease our appetite. Addi-tionally, there are so many delicious fruits and vegetables available, we tend to fill up on these seasonal foods instead of the heavier food that we gravitate to in cooler months. This allows your

practice to reach a higher level by relieving you of that “full” feeling and you find yourself going deeper in the postures.

The summer heat can make you feel a bit slug-gish. Bikram Yoga is a great way to fill your tank

with energy by increasing your oxygen intake and balancing the various systems of the body.

Bikram Yoga is a great physical workout, burning calories in each 90 minute class and helping you to trim and tone in all the right places. You will look great and feel more comfortable and confi-dent in you skin, not to mention your swimsuit!

Unlike winter, when we tend to hibernate and stay home more, summertime means more outdoor time: patios, pools and parties. By com-mitting to a consistent Bikram Yoga practice, you will be able to sweat all those toxins out of your system.

Summer brings more opportunity to play outside. Planning on swimming, hiking, sailing, biking, jogging, beach volleyball or other summertime sports? Bikram Yoga will give you the athletic upper hand no matter what outdoor activity you choose by increasing your strength, stamina and coordination.

Summertime is also vacation time. You might find yourself in some smaller than usual classes. These somewhat intimate classes allows the

teacher to devote personal instruction to a smaller group of students. These settings can really benefit your practice, allowing you to soak up more knowledge and ask all your burning questions before and after class.

No matter what the weather is like, there are three things that will give you a successful yoga practice. CONSISTENCY, INTENSITY and PRECISION OF ALIGNMENT. So, don’t worry about the outside temp, keep hydrating and keep practicing your Bikram Yoga. You will be so happy and proud of yourself that you kept it up this summer!

For more information on this article, contact Julie Havelock, Certified Bikram Yoga Teacher & the owner of Sacramento Bikram Yoga, located at: 6350 Folsom Blvd., Sacramento, (916) 456-9642.www.sacramentobikramyoga.com. H&F

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When you burn fuel, you produce energy and exhaust. The food you eat is a fuel and is metabolized by an enzymatic process to produce energy for the cells to use. Your body

digests and metabolizes sugars, starches, carbohydrates, fats and proteins and produces ATP (the energy molecule).

All cells use ATP as the energy source to maintain cell wall integ-rity and metabolism for the cell. The waste product or exhaust that is made in the production of the energy molecule ATP is, in part, the production of oxygen-free radicals. These are formed during the metabolic breakdown of your food to produce ATP. In this pro-cess, you cleave an oxygen molecule (O

2) and form two oxygen free

radicals. These superoxides attack cell structures including cell membranes, mitochondria, and your DNA. When this happens the oxygen atom has an unpaired electron and immediately oxidizes the nearest electron donor. Your cell structures become the electron donor and that’s not good. This is what is responsible for aging and in effect, you are being oxidized.

Normally, there are reparative processes, which repair the damage caused by the oxidative stress in the cell. Additionally, there are other weapons the cell uses to scavenge these oxygen free radi-cals so they don’t damage the cell itself. One of the most powerful antioxidants your body makes is found in the Endo-Cannabinoid System.

The oxygen-free radical needs an electron donor and is attracted to anything with a spare electron. It essentially attacks and attaches to and oxidizes anything in its way. The damage this does to your intracellular structures is dependent on the presents or absents of antioxidants that potentially absorb the damage from this interac-tion. The more antioxidant buffer you have the better and the less oxidative stress the better. (Overeating and a high caloric intake, is a big source of oxidative stress.)

The Endo-Cannabinoid System (ECS) is a complex regulatory system that regulates cell physiologic function. There are many jobs the ECS does for the cell, but one of the most important is the antioxidant property of scavenging oxygen free radicals. This anti-oxidant property is so powerful that the United States has a patent #6,630,507 – Cannabinoids as Anti-Oxidants and Neuroprotectants. This patent proves that the antioxidant properties are so strong they decrease the size of an induced stroke by 50% in lab animals.

The Endo-Cannabinoid System (ECS) consists of a series of at least 5 types of messenger chemicals. These chemicals are made by your body and called Endo-cannabinoids are similar to cannabi-noids found in the cannabis plant. It seems the plant was made by a divine being to augment the natural reparative and regulatory func-tion of the ECS. These Endo-cannabinoids send chemical signals to other cells as well as doing the important job of scavenging oxygen-free radicals.

Without the Endocannabinoid system your body would be fully oxidized by the time you were two years old. God made the Endo-cannabinoid system to allow you to live to the ripe old age of 80 or more. In effect, Cannabis and the Endocannabinoid system are the fountain of youth.

Your food is a slow poison. The more calories you burn the more exhaust you make in the form of oxygen-free Radicals and the more you age yourself. When you drink alcohol, you burn it in oxidative metabolism and oxidize yourself. When you use Cannabis, you pro-tect yourself from oxidative stress.

Look for Part 2 of Dr. David B. Allen’s article in the next issue of Health & Fitness Magazine. H&F

By David B. allen, M.D.

How Marijuana and the Endo-Cannabinoid System (ECS) Protects you From Your Food and Oxidative Metabolism






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Good habits, bad habits, routines or practices can be thought of as the ‘oper-

ating system’ we all work from in life. Unlike many computers, the human brain can ‘self-correct’ when we recognize that the pat-tern we are following is probably a bad habit. If you are feeling short of breath, overweight and out of shape changing a few simple habits can make all the difference in life. I will help you change your habits and will do it for free. How we create, manage and alter our habits is what sci-entists study in helping to unravel the psychology of human beings. It is also an important aspect of learning, practicing and performing martial arts.

A new book, “The Power of Habit: Why We Do What We Do In Life & Business” by Charles Duhigg breaks down the importance of habit in our daily lives. For martial artists, a technique is practiced in repetition to create a routine or a habit in devel-oping that kick, punch, block or attack move. Muscle memory is how we often refer to it, but the root of the action is in creating a good habit.

This 3-part action is like a train, a ‘train of thought’ all linked together.

Here is how Duhigg says that actu-ally works within our brain. First, a cue is recognized as the ‘trigger’ for an automatic behavior. Second, is that particular behavior, routine or ‘habit’ generated by the cue, and third, is ‘reward’ for accomplishing the routine successfully. In most cases, the first and second parts are linked directly, while the reward may occur immediately or later, like the ‘caboose’ on that train of thought!

As a martial artist, I think about how sparring in competition or self-defense situations occur. We see the attack that is the cue; kick, punch or block from muscle memory that is the habit or behavior; and the reward comes in winning the battle or surviving the attack. When broken down to the basic components it seems simple. But, as a reader you

must take action now to change for the better and Robinson’s will give you a free month of Taekwondo training to make that happen. If it works, and it will, consider becoming part of the ‘martial arts family’ and join us for reg-ular workouts.

Duhigg writes that creating new habits requires new cues. Like coming home from work to change into workout clothes. That cues the need to exercise that creates a new behavior. After the workout a small reward like enjoying a juice smoothie or other pleasurable action makes the brain want to exercise the body again.

In a very short time you have fooled your brain into creating a new habit that benefits your life. We know from teaching Taekwondo to thousands of students since 1975 that almost anyone can succeed in creating a new ‘way of life’ or routine within four to six weeks. That simple change can add years to your life.

That new ‘martial arts’ routine, or habit, will help control your weight, make you stronger and fit providing better aerobic endurance, flexibility and greater confidence. In just a matter of a few weeks you can take control of your brain, improve your life and enjoy long-term healthy fitness and the ability to kick butt with a personal commitment and a few new habits!

Come talk with our students, visit a facility or drop in to watch a class in session anytime. Like many of the best things in life, discovering if Taekwondo can make your life better is free when you call me at (916) 783-3191 or visit www.robinson-stkd.com and click Contact Us. H&F

Good People with Bad Habits Can Change

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Sometimes it’s better to go horizontal than vertical. No, this isn’t a mantra from page

32 of the Kama Sutra (So I heard) but a more reasonable approach to your training. You don’t always need to push harder, run farther or lift more. In fact, it isn’t pos-sible because your body needs an equal time at rest–a sort of inten-sity remission–before it is ready to return to peak efforts. In that time of recuperation simply substitute one type of exercise for another. If you’ve been doing boot camp-type exercise for six weeks, change over to isolated resistance training for an equal duration. And don’t be misled by those who say machines have no “functional” value. I’ve seen far too many people over-come knee pain from running and jumping by introducing seated quadriceps extensions into their routine which in turn improved their functionality. If you need help finding alternative variations to what you’re doing, I know some great trainers who can help (wink, wink).

dry heaves have not replaced the plank as the “go to” exercise for strengthening the core. It is completely bizarre to me that there are groups in the fitness community who hold a prestigious regard for those who vomit from over-exertion. Eighty percent of how you look and feel really does come from your diet but for that to hold true that 80% must actually pass through your digestive system and not into some nearby bucket. Gross.

There is ZERO benefit to repeatedly forcing yourself past an endorphin rush and into a Brazilian Ayahuasca out-of-body experience. This leads to dread which leads to burnout and poor form which leads to injury. If you are one of those people that continually seeks out this type of abuse then this probably leads to issues that I am not licensed to diagnose. As you progress, you will eventually embrace a degree of discomfort the likes of which would extract all manner of four-letter words from a Tibetan monk. But even that kind of effort falls just shy of going over-board. This is also where being consistent with your fitness comes in handy. You will develop a finely tuned understanding of your body; how it responds to certain foods, the frequency of the training you demand of it and ascertaining whether a particular day is worthy of giving it a little extra or backing off.

do not make a major production out of exercise. It’s interesting how the human mind manifests procrastination. It begins as a plan. It moves into an extended plan. Then it becomes a chore. Suddenly, what began as a half-hour abdominal workout ends up as tantamount to a walk past the gates of Hell. It shouldn’t be this way. In the time it took you to read

this article (including the several times you began to doze off – WAKE UP!) you could have walked upstairs and back down a few times, done a few simple stretches or dusted off that stationary bike you bought three years ago but you’ll need to take it out of the box first. Gotcha!

fantastic goals are a recipe for dis-appointment. I desperately want to go on a date with Sophia Vergara but two things are going to keep that from becoming a reality: 1.The percentage of that happening is on the right side of the decimal point and 2.The very real possibility that my wife would poison my soy milk. Fair enough. Let me give you some advice: That state of health you aspire to will not come about in an ever ascending straight line. There will be lulls in your prog-ress. There will be some frustration.

But on the heels of those obstacles will follow a staggering sense of accomplishment which cannot be adequately expressed unless experi-enced firsthand. And never underestimate the importance of consistency because without that fundamental aspect you will not make those teeny, tiny incremental advances that suddenly seem to add up all at once.

Core Concepts is a personal training studio in West Sacramento owned and operated by three certified personal trainers. We are an enthusiastic trio, unique as individuals but on the same page with commitment to our clients. Look for Core Concepts on Facebook or give us a call! H&F

Moderation & MotivationBy chris acosta/certified personal trainer


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Historically, psychol-ogists have been concerned (shall

we say obsessed?) with the darker side of the human psyche. Depression, repres-sion, obsession, neurosis, mania, pathology, hys-teria, narcissism: these are the subjects that get your average psychologist up and out of bed in the morning. Freud once stated that his professional goal was to transform his patients’ misery into “common unhappiness.” Not exactly a cheerful bunch, those early, influential psychologists.

But in recent years, a new trend has emerged: psychol-ogists have become more and more interested in the phenomenon of happiness. What exactly is happiness, and how is it achieved? This new branch of inquiry has been called Positive Psy-chology, and it is rapidly gaining traction within the mental health field. According to two prominent practitioners of the new psychology, Martin Seligman and Mihaly Csikszentmihalyi: “We believe that a psy-chology of positive human functioning will arise, which achieves a scientific understanding and effective interventions to build thriving individuals, families, and communities.” Positive Psychologists seek “to find and nurture genius and talent,” and “to make normal life more fulfilling.” The goal is no longer simply to treat mental illness, but to enable people to reach their full potential as thriving, productive, happy human beings.

Happiness is a booming industry. Enter any bookstore today and you will find rows upon rows of books expounding the art of happiness. With titles such as, “Climb Your Stairway to Heaven: The 9 Habits of Maximum Happiness”, by David Leonhardt; “The Pursuit of Happiness: Discovering the Pathway to Fulfillment, Well-Being, and Enduring Per-sonal Joy,” by David G. Myers; “Awakening Joy: 10 Steps That Will Put You on the Road to Real Happiness,” by James Baraz and Shoshana Alexander; and “Spontaneous Happiness,” by Andrew Weil, there is no shortage of information out there for those wishing to worry a little less and smile a little more.

Some of these books are better than others. Perhaps one of the best and most popular of these books is “Flow: The Psychology of Optimal Experi-ence,” by Mihaly Csikszentmihalyi. For those of you suspicious of trendy self-help books and New Age fads do not fear: this book will not send you chanting some obscure syllable over and over again, or recommend you join a drum circle full of aging hippies, or have you rubbing crystals together in a beatific trance. It is a practical book full of useful insight into the human mind.

In the book, Csikszentmihalyi defines “flow” as a mental state of operation in which “a person in an activity is fully immersed in a feeling of energized focus, full involvement, and success in the process of the activity.” Flow is what we mean when we say that an athlete is “in the zone,” when he or she is in such an elevated state of con-sciousness that action and thought seem to meld into one. Csikszentmi-halyi discovered the idea of flow after becoming fascinated by artists who

would essentially get lost in their work, disregarding their need for food, water and even sleep. Various eastern texts, including Ashtavakra Gita and certain Taoist writings, refer to states of mind similar to flow.

Csikszentmihalyi identifies ten factors that accompany an experience of flow: 1) Clear goals; 2) High concentration; 3) A loss of the feeling of self-consciousness; 4) Distorted sense of time; 5) Direct and imme-diate feedback (success and failures in the course of the activity are apparent, so that behavior can be adjusted as needed); 6) Balance between ability level and challenge; 7) A sense of personal control over the situation or activity; 8) The activity is intrinsically rewarding, so that there is an effortlessness of action; 9) A lack of awareness of bodily needs; 10) Absorption into the activity. Not all of these conditions are needed for flow to be experienced.

For Csikszentmihalyi and other Positive Psychologists, happiness is losing yourself in a challenging activity that you love. It might be hiking, painting a landscape, or playing basketball down at the YMCA. Without the anchor of a clear goal, the mind is marooned, lost at sea, uncomfortably alone and painfully idle. In a state of flow, we are free of the anxiety and depression that so fascinated earlier psychologists. H&F

The Psychology of Happiness

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by Samuel D. rose

To become a fine tennis player, first you need to be a fine psychologist; moreover you need to be a three-way psychologist for tennis!

Tennis psychology means learning about your rival’s mind, estimating how the actions you perform affect his game, and lastly learning about your own mentality like how you get impacted by external factors (the weather, spectators, and court).

You can never understand the psychology of others if you haven’t tried to understand and analyze your own brain. Try to look for factors that affect you, and determine how these different factors affect you in varying cir-cumstances (confusion, pleasure, irritation, etc.)

When something increases your efficiency, try to have that thing as much as possible; so as to never give this privilege to your rival. If something affects your concentration negatively, learn to neglect it or simply remove it.

Once you have precisely measured and understood your reactions to varying circumstances, shift your thoughts to your rival to understand and measure their temperament. The temperament determines how they will normally react. For instance, if you have a rival player with a temperament similar to yours, then it’s easy to judge him based on your own standards or levels! Similarly, by learning about the psychology of different people, you will slowly be able to categorize, classify, and assess your rival’s possible reactions and temperament almost instantaneously and instinctively.

If you learn and understand to control your thought processes, you have a great chance of reading and understanding the thoughts of other people, too. The human brain is presumed to work based on definite lines of thought and principles; therefore, it is not hard to assess and study the mentality of different types of people if you are able to understand yours.

For instance, if we look at consideration, you will be easily able to con-clude that a non-committed, but steady baseline player may not be a good thinker, as one can argue that if the player was a good thinker he will not be limiting himself to baseline.

In many circumstances a person’s physical appearance also reflects his inner mind (self) too. For example, the baseline player mentioned before is perhaps limiting himself to the baseline as his idle mind is hesitant to continuously think about safer ways of playing tennis at net position. There is also a different type of baseline player who can be very diverse in temperament as compared with the former. He will prefer to stay back all the time thinking about destroying your game. This kind of player is terrible as he is a cunning antagonist and deep thinker. His strength is to attack using variety like length and direction.

To summarize these two kinds of players, the earlier player is certainly a versatile and good sportsman who plays primarily by instinct and not by a set plan or scheme. He may be able to play some brilliant shots, but will lag when it comes to planning and purpose though he is a very fasci-nating and interesting personality.

The later player may be preoccupied and dull on the outside. How-ever, he’s the type that professionals are made from. You can compare

him with any chess player who thinks about all his shots before-hand and then just keeps on changing them based on the varying circumstances in the game. A player of this nature has a very attentive mind that makes various opportunities in the game primarily to break and confuse the rival player by con-stantly changing his techniques from forecourt to back. He is the person with a mission and vision and not only an excellent player for a brief time. He has all the answers to all your styles that you can bring to upset and dis-tract him. He might be the one coming from Brookes’ school.

In addition, there is one more variation of these types of players, one that has hard determination and sticks to his plan without bothering to change it in any circumstances. You can understand his temperament easily; however, you cannot upset him that easily; because he will not let his concentration fall from the game. He primarily is made from the same stuff from which evergreen players like Wilding or Johnston are made of; through personally I have more respect for Brooks because of his mental ability.

You can decide and select your own superstar to follow; but always try to follow the line that you think suits you best.

For more information on the overhead smash as well as the psychology behind physical fitness, visit www.bettertennisplayer.com. H&F




Signed _________________________________________


APRIL 2011EDITION


NATOMASBIKE SHOP

SINCE 1989



What do You Mean by Tennis Psychology?


2012

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2012 Schedule

2012 Schedule

Date Opponent Time

Jun. 16 at Seattle 10:10Jun. 17 at Seattle 4:10Jun. 18 at LA Angels 10:05Jun. 19 at LA Angels 10:05Jun. 20 at LA Angels 10:05Jun. 22 at Oakland 10:05Jun. 23 at Oakland 7:15Jun. 24 at Oakland 4:05Jun. 25 LA Dodgers 10:15Jun. 26 LA Dodgers 10:15Jun. 27 LA Dodgers 3:45

Jun. 28 Cincinnati 10:15Jun. 29 Cincinnati 10:15Jun. 30 Cincinnati 4:05 Date Opponent Time

Jul. 1 Cincinnati 4:05Jul. 3 at Washington 6:35Jul. 4 at Washington 11:05Jul. 5 at Washington 7:05Jul. 6 at Pittsburgh 7:05Jul. 7 at Pittsburgh 4:05Jul. 8 at Pittsburgh 1:35

Jul. 13 Houston 10:15Date Opponent Time

Sep. 17 at Rockies 5:10Sep. 18 at Rockies 12:10Sep. 20 at Dodgers 7:10Sep. 21 at Dodgers 7:10Sep. 22 at Dodgers 7:10Sep. 23 at D-backs 6:40Sep. 24 at D-backs 5:10Sep. 25 at D-backs 1:10Sep. 26 Rockies 7:15Sep. 27 Rockies 7:15

Jun. 25 at Seattle 10:10Jun. 26 at Seattle 10:10Jun. 27 at Seattle 3:40Jun. 28 at Texas 8:05Jun. 29 at Texas 8:05Jun. 30 at Texas 7:15

Date Opponent Time

Jul. 1 at Texas 8:05Jul. 2 Boston 10:05Jul. 3 Boston 10:05Jul. 4 Boston 4:05Jul. 6 Seattle 10:05Jul. 7 Seattle 10:10Jul. 8 Seattle 4:05Jul. 13 at Minnesota 8:10Jul. 14 at Minnesota 7:10Jul. 15 at Minnesota 2:10Jul. 17 Texas 10:05Jul. 18 Texas 3:35Jul. 19 NY Yankees 10:05Jul. 20 NY Yankees 10:05Jul. 21 NY Yankees 9:05Jul. 22 NY Yankees 4:05Jul. 24 at Toronto 7:07Jul. 25 at Toronto 7:07Jul. 26 at Toronto 12:37Jul. 27 at Baltimore 7:05Jul. 28 at Baltimore 7:05

Jul. 29 at Baltimore 1:35Jul. 30 Tampa Bay 10:05Jul. 31 Tampa Bay 10:05

Date Opponent Time

Aug. 1 Tampa Bay 3:35Aug. 2 Toronto 10:05Aug. 3 Toronto 10:05Aug. 4 Toronto 4:05Aug. 5 Toronto 4:05Aug. 6 LA Angels 10:05Aug. 7 LA Angels 10:05Aug. 8 LA Angels 3:35Aug. 10 at Chicago Sox 8:10Aug. 11 at Chicago Sox 7:10Aug. 12 at Chicago Sox 2:10Aug. 14 at Kansas City 8:10Aug. 15 at Kansas City 8:10Aug. 16 at Kansas City 8:10Aug. 17 Cleveland 10:05Aug. 18 Cleveland 9:05Aug. 19 Cleveland 4:05Aug. 20 Minnesota 10:05Aug. 21 Minnesota 10:05Aug. 22 Minnesota 3:35Aug. 23 at Tampa Bay 7:10Aug. 24 at Tampa Bay 7:10Aug. 25 at Tampa Bay 1:10

Aug. 27 at Cleveland 7:05Aug. 28 at Cleveland 7:05Aug. 29 at Cleveland 7:05Aug. 30 at Cleveland 12:05Aug. 31 Boston 10:05

Date Opponent Time

Sept. 1 Boston 9:05Sept. 2 Boston 4:05Sept. 3 LA Angels 4:05Sept. 4 LA Angels 10:05Sept. 5 LA Angels 3:35Sept. 7 at Seattle 10:10Sept. 8 at Seattle 9:10Sept. 9 at Seattle 4:10Sept. 10 at LA Angels 10:05Sept. 11 at LA Angels 10:05Sept. 12 at LA Angels 10:05Sept. 13 at LA Angels 3:35Sept. 14 Baltimore 10:05Sept. 15 Baltimore 9:05Sept. 16 Baltimore 4:05Sept. 18 at Detroit 7:05Sept. 19 at Detroit 7:05Sept. 20 at Detroit 1:05Sept. 21 at NY Yankees 7:05Sept. 22 at NY Yankees 12:00Sept. 23 at NY Yankees 1:05Sept. 24 at Texas 8:05

JUNE/JULY 2O12 29


Monday, July 9 7:00 PM Sacramento Capitals @ Boston Lobsters The Joan Norton Stadium at the Ferncroft Country Club Featuring Robby Ginepri - BOS

Tuesday, July 10 7:00 PM Sacramento Capitals @ Philadelphia Freedoms The Pavilion at Villanova University Featuring James Blake - PHL

Thursday, July 12 7:35 PM Kansas City Explorers @ Sacramento Capitals Sunrise Marketplace Outdoor Pavilion Featuring Mardy Fish - SAC

Friday, July 13 7:35 PM Orange County Breakers @ Sacramento Capitals Sunrise Marketplace Outdoor Pavilion Featuring Mardy Fish - SAC

Saturday, July 14 7:00 PM Sacramento Capitals @ Orange County Breakers Bren Events Center at UC Irvine Campus Featuring Lindsay Davenport - OCB

Monday, July 16 7:35 PM New York Sportimes @ Sacramento Capitals Sunrise Marketplace Outdoor Pavilion Featuring Sam Querrey - SAC

Wednesday, July 18 7:10 PM Sacramento Capitals @ Washington Kastles Kastles Stadium at The Wharf Featuring Sam Querrey - SAC

Thursday, July 19 7:05 PM Sacramento Capitals @ Springfield Lasers Mediacom Stadium at Cooper Tennis Complex Featuring Sam Querrey - SAC

Friday, July 20 7:35 PM Sacramento Capitals @ Kansas City Explorers Explorers Stadium at Barney Allis Plaza Featuring Sam Querrey - SAC

Sunday, July 22 7:35 PM Springfield Lasers @ Sacramento Capitals Sunrise Marketplace Outdoor Pavilion Featuring Sam Querrey - SAC

Tuesday, July 24 7:35 PM Orange County Breakers @ Sacramento Capitals Sunrise Marketplace Outdoor Pavilion Featuring Lindsay Davenport - OCB

Wednesday, July 25 7:00 PM Sacramento Capitals @ Orange County Breakers Bren Events Center at UC Irvine Campus Featuring Lindsay Davenport - OCB

Friday, July 27 7:35 PM Philadelphia Freedoms @ Sacramento Capitals Sunrise Marketplace Outdoor Pavilion Featuring Mark Philippoussis - PHL

Saturday, July 28 7:35 PM Boston Lobsters @ Sacramento Capitals Sunrise Marketplace Outdoor Pavilion Featuring Mardy Fish - SAC

SACRA

mEN

TO C

APIT

ALS

2012

SCH

EDULE

Billie Jean King, one of tennis’ all time greats, co-founded World TeamTennis (WTT) in

1974. Her goal was to further the sport of tennis while increasing the accessibility of tennis’ major stars to the general public.

The Sacramento Capitals have been a member of the WTT Pro League for 27 years, and have brought numerous tennis stars to Sacra-mento including:

• Andre Agassi • Martina Navratilova• Jimmy Connors• Bjorn Borg• John McEnroe• Lindsay Davenport• Jana Novotna• Venus Williams• Martina Hingis• Andy Roddick • Pete Sampras

This past July, Serena Williams, the Bryan Brothers, and Martina Hingis all visited during the 36 season of WTT. King notes, “WTT is the only league that features men and women on the same team com-peting together for a title.” The WTT Pro League consists of 8 teams, each comprised of two men and two women. A match consists of five sets: women’s singles and doubles, men’s singles and doubles,

and mixed doubles. Each game in a set is worth one point. The winner for the evening is based on the total number of games won during the match.

This no-add scoring system ensures action packed tennis from beginning to end because both teams have a chance to win the match until the last point, even if they have lost the first four sets. The entire match typi-cally takes two and a half hours. The Sacramento Capitals are one of the most successful franchises in the WTT, having won six cham-pionships. The Caps have not only been successful on the court, but off the court in Sacramento as well. They have contributed over one million dollars back to the commu-nity during their tenure in WTT. The Capitals are proud to give back, and with the assistance of sponsors and season ticket holders, the charitable donations go further.

With the Capitals Charity Chal-lenge, the Caps hope to raise funds and awareness for two local orga-nizations, the Keaton Raphael Memorial and the Branden Durant Children’s Foundation, who work so tirelessly with childhood cancer families. LET’S GO CAPS! H&F

The Sacramento Capitals & World Team Tennis

The Fastest 3 Weeks of Summer!

JUNE/JULY 2O12 31

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AUGUST EDITION 201035

On a recent episode of “America’s Funniest Home Videos,” (AFV) one of the top three submissions for the $10,000 prize was a video of the aftermath of destruction a family’s pet dog had done

to their home. This dog had destroyed an end table, ripped the frame off a doorway, demolished a patio door screen and frame, shredded carpeting, broken glassware, and had literally “eaten” a three foot by four foot hole in the wall - destroying sheetrock, insulation, and framing in the process. He was a one dog demolition crew! I was horrified and appalled as I watched the video and listened to the mixture of giggles and gasps from the viewing audience. It was as if the poor, unsuspecting family shrugged their shoulders and said “Bad Dog, Bad Dog, Whatcha Gonna Do?”

The more appropriate question, however, is “My dog, my dog, WHY do you do what you do?” The answer to that question is not a simple one. Entire books have been written concerning “bad dog behavior.” And the truth is that every dog is different, and therefore, there is no “pat answer” for every situation. However, a basic understanding of “Who dogs are, and How they behave” will lead us to some appropriate suggestions on how to handle difficult and domineering dogs. If you suffer from “Bad Dog Syndrome,” this article will help you understand who your dog is (Alpha Dog Mentality), and teach you how to “reprogram” and your misbehaving dog. Soon you’ll be saying “Good Dog, Good Dog, Oh how I love you!” You can find the follow-up article “Bad Dog, Bad Dog” Part 2, in the Feature Articles section at K-9 Outfitters, A Division of Damascus Road Enterprises.

But before we proceed, if you suffer from “bad dog syndrome” with your family pet, make sure there isn’t an underlying medical condition. Take your dog to the vet, explain your problem, and ensure he/she is healthy, and doesn’t suffer from dental, intestinal, digestion, parasitic, or other problems. Once you find that your dog is healthy, the following information should prove helpful.

Dogs are, by nature, pack animals. Pack animal behavior is instinctive from before dogs were domesticated and lived in the wild. Every pack has a hierarchy, and every animal in the pack has duties, responsibilities, and expectations. Since your dog doesn’t live in the wild, he/she assumes you, your family, and other household pets make up the “pack.” Many times, “bad dog behavior” is a result of confusion over “Alpha Dog Status” or “Alpha Dog Mentality.” You must establish that you are the “Alpha” dog in the pack. You must also establish that other family members, to include the children, all rank higher in the pack than your dog does. There are many ways to effectively put your dog in his proper pack ranking. Here are a few suggestions, or rules, for handling domineering dogs, and establishing pack rankings:

1When you enter the house, make sure your dog enters last, even if you must put her on a leash. This shows her where she ranks in the family

“pack.”

2 Alpha dogs want the run of the entire house. Make sure certain areas of the home are out of bounds for the dog. That may include certain

bedrooms, the laundry room, bathrooms, or the den. This helps the dog know you are master of the house, not him.

By Danny Presswood Copyright Danny Presswood, 2006 All Rights Reserved.

3Alpha dogs occupy high traffic areas, like hallways and entryways. Don’t step over or go around the dog, nudge the dog and tell her to

move out of your way, and make sure she does so. This lets her know who owns the space and who is in charge.

4Don’t allow your dog to DEMAND your attention. Dogs usually do this by climbing on your lap, or by nudging your hand or arm.

Make the dog sit, lie down, etc., and then give lavish praise and attention. Remember, you control when you give your dog attention, affection, and praise.

5Exercise control over your dog’s possessions. Take away all her toys, then give her a command, and when she obeys, give her the toy as a

treat. After she plays with it for awhile, take it away again.

6When you come home, make your dog greet you first. Ignore him until he does. He must be submissive to you, not the other way

around.

7 Establish dog eating times. In the pack, the Alpha dog always eats first, and then the other dogs eat. Make sure the family eats first, followed

WHATCHA GONNA DO? PART 1Bad dog, Bad dog,

PET

S

Have you ever wondered what exactly could be the reason why your dog barks, pulls on the leash, lunges, growls, attacks, shivers, whimpers, shies away or is dying to play

when faced with other dogs that he never met?

here are all the reasons:• You don’t have the right timing, right technique, or the right

training tool that can get your dog under your complete control. If a certain tool stops working or doesn’t even seem to faze your dog anymore, try another one. Use what works!

• You never thought socializing your dog with other dogs was really important or even possible. You kept putting it off and now you finally admit that this has become a serious issue!

• You have been avoiding any dog on your path by changing routes on your walks, or by walking your dog really late at night or super early in the morning.

• Your training foundation is weak or even worse, you have no foundation. Meaning, your dog doesn’t even listen to you that well in private or in your home. So why would he suddenly

behave like a perfect angel around dogs he doesn’t know or doesn’t feel comfortable with?

• Your dog USED to be friendly around dogs, but you slacked off on being involved on dog activities, daily walks, etc. And now, your dog doesn’t know exactly how to behave around dogs he hasn’t met before.

• Your dog, or perhaps the other dog, isn’t spayed/neutered and they are dying to get it on and prove themselves. Jealousy also causes dogs to act aggressive toward one another.

• Your dog whimpers to trick you into thinking that all it wants to do is play, and when you get close to the other dog, all of sudden it charges for the kill. Very sneaky!

• You keep on patting your dog in an attempt to calm her down and by saying, “It’s OK. It’s okaaaaaaay. Nooooo...seeeee.... It’s a nice doggie.” But this doesn’t send the right message. In fact by doing so, you are “encouraging” your dog to keep on acting aggressively. This might work on some humans, but it never works on dogs. So do not pat or keep on massaging your dog while she is constantly lunging and growling at other dogs. This translates to: “Go ahead. Kill ‘em.” Even if you say “NO” in between, you are still not being crystal clear with your message.

• You misread your dog’s or other dogs’ body language. Some-times when owners hold the leash tightly, this makes the dogs seem bigger, more tense, nervous, dominant and sometimes even a bit aggressive. Often you notice an owner’s dog is com-pletely relaxed, yet the owner acts scared and desperately tries to pull the dog close to her. This makes the dog appear taller, more tense, with his head up and chest out, which reads as a very con-frontational gesture to other dogs. So please don’t wrap the leash around your hand three times by anticipating a dogfight.

• Your dog always lunges and attacks other dogs and doesn’t really know how to behave. Like a barbarian, it’s totally natural to him to act like a maniac. Basically your dog is thinking, “It doesn’t really matter if the other dog is small, big, black, white, friendly or aggressive. I always lose it when I see other dogs. It’s fun and it keeps me alive. I have that spice in me. Rrrrrruf!”

• Your dog never lost a dog fight in his entire life and always man-aged to scare, bully and lunge at dogs and actually get away with it. He probably sees himself as undefeated. The bigger the other dog, the more of a challenge; the bigger the fight, the better the pay per view.

If you are a fan of Cesar Millan, it will be difficult not to fall in love with the author of this article and his book. You’ll finally be able to put an end to your dog’s: Jumping Up, House-training, Play-biting, Barking, Leash Pulling, Destructiveness, Bolting Out, Overprotectiveness — to complete off-leash response. 10-week-old pups to 10-yr-old adults — all breeds wel-come. Kevin offers Doggie Boot Camp or House Calls Nationwide. Try his book, hire him in person, or see him put his eyebrow raising skills into action by visiting his award-winning web site: www.DogSecrets.com. H&F

By Kevin Salem

Why Does Your Dog Completely Ignore You Around Other Dogs?

JUNE/JULY 2O12 33

PETS

Feline liver disease usually occurs in cats that refuse to eat for 1 day or more. When a cat refuses to eat, the body begins to collect fat or lipid cells in the liver, causing the liver to enlarge. This is

why the disease is often referred to as feline fatty liver or the technical name, which is Hepatic Lipidosis (FHL).

In the majority of cats, there is usually some other type of underlying condition that exists. These conditions include diabetes mellitus, pan-creatitis, hyperthyroidism, urinary blockage and inflammatory bowel disease. Other causes of liver problems include neoplasia (abnormal cell growth such as a cancerous tumor) and bacterial infection. Another type of liver disease occurs when there is inflam-mation of the bile ducts. Bile is a substance that is man-ufactured by the liver and then transported to the gall-bladder. If this substance doesn’t transport properly, then a type of liver disease called cholangiohepatitis.

One type of liver disease is triggered by an inherited abnormality where blood bypasses the liver and goes directly into the heart (Por-tosystemic Shunt). Since the liver cleanses the blood before it goes elsewhere, this problem can lead to ammonia build up and symptoms such as seizures, vomiting, drooling, diarrhea and circling.

Symptoms that often accompany liver problems include drooling, bad mouth odor, vomiting and diarrhea. You may even see signs of mental confusion.

treatment of feline liver diseaseTreatment of a portosystemic shunt is done via surgery. Once the blood flow is directed properly, your cat should fully recover.If the problem is fatty liver disease or cholangiohepatitis, then the immediate treatment is to feed your cat via a tube that is inserted directly into the stomach. Your cat needs to be immediately hydrated, electrolyte balance restored so that the body is getting the food that it needs. After 7 – 10 days, your veterinarian will reintroduce a normal diet that is high in protein. Your veterinarian will also seek to supple-ment the feeding with certain vitamins such as vitamin K and B.

Homeopathic remedies also have a unique role in restoring and preventing feline liver dis-ease. Milk Thistle in particular has a long history of helping to restore liver health in both humans and cats. Other nat-ural remedies that can be of help include Arctium lappa (Burdock, used as a blood purifier and system cleanser), Greater Cel-andine (supports liver health), Kalium mriaticum (system cleanser) and Natrium phos-phate (benefits the liver and gallbladder).

Jeff Grill is an editor of the Cat Health Guide and has written on many feline health problems. See

http://www.cat-health-guide.org/liver-disease-cat.html and http://www.nativeremedies.com/petalive/liver-and-feline-canine-liver-disease-medica-tion.html for more information on feline liver disease. H&F

Feline Liver Disease: Things You Need to Knowby Jeff grill






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APRIL/MAY 2012EDITION

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Sweatin’ for McKinley!Fundraising Boot Camp & Business Fair

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Kidney Stones aren’t Like They Used to Be!New information about kidney stones that changes the paradigm.

By Dr. Donna Schwontkowski

KID

NEY

& B

LADDER

HEA

LTH The pain of a kidney stone is

said to be worse than the pain of childbirth. Unfortunately,

no one is immune to them. Famous people who had kidney stones included Isaac Newton, Napoleon I, Benjamin Franklin, Francis Bacon and Louis XIV.

dIagnOsIs Of KIdneY stOnesBack in the 1960s and 70s, the doctor cultured the urine to iden-tify the type of kidney stone that the person had after a history and physical examination. Other tests included x-rays and ultrasound test. Now, doctors don’t even bother with the cultures in most cases.

The different types of kidney stones are calcium phosphate, calcium oxalate (the most common), magnesium ammonium phosphate (struvite), uric acid stones, citrate, struvite, and cystine stones. Symptoms are pretty diagnostic and include excruciating pain in the back and/or groin, nausea, vomiting, and even fever.

CaLCIuM suPPLeMents and fOOds HIgH In OxaLates Cause KIdneY stOnes?There has always been a big mystique about how to treat kidney stones. If the stones are primarily composed of calcium or magne-sium, does it mean that you should limit the amount of calcium or magnesium in the diet? Doctors and dietitians have told patients with kidney stones for years that calcium should be limited, but now research shows that this was not the best decision and probably con-tributed to the development of osteoporosis later on in life.

Researchers found that calcium citrate supplements bind with oxa-late in the GI tract, preventing its absorption in the blood, which means less is filtered through the kidney and stones can’t form. Foods high in oxalates include chocolate, dark-green leafy vege-tables, rhubarb, and soy products. One study found that men with normal calcium levels were less likely to form new stones than those on a low calcium diet.

Research now shows that magnesium deficiency is prevalent in the population, and by increasing the amount in the diet it could decrease the development of kidney stones. Magnesium can help alkalinize the urine and by doing this, reduces the stones.

VItaMIn C suPPLeMents Cause KIdneY stOnes?Another idea that has proven to be wrong is that vitamin C sup-plements cause kidney stones. Health practitioners banned their patients from taking high doses or even any extra vitamin C, but all

this did was con-tribute to vitamin C deficiency. Vitamin C actually helps elimi-nate the stones by its diuretic action

tHIngs dO HeLPDrinking enough water to keep the urine flowing is one of the keys to staying kidney stone free. In fact, one study found a 40% reduction in stones with a high fluid intake. A high fluid intake means excreting about 2 liters urine per day.

Limiting dietary sodium to less than 2300 mg per day is also recommended, as is the consumption of chocolate, cocoa, rhubarb, nuts and tea.

If you suspect any type of infection, see your doctor. Some researchers estimate that up to 50% of kidney stones are now caused by bacteria, such as E. coli, Proteus, and other urease producing organisms.

But what is it that you can do if you end up with a kidney stone? Scott Saunders, M.D., Medical Director of The Integrative Medicine Center of Santa Barbara says that the ureters of the kidney are thought of as a tube when in reality they are collapsed tubes that have muscles push the urine into the bladder. This is the only way your bladder still fills up with urine if you stand on your head. Increasing the volume of urine causes the muscles to push the urine out to the bladder. The more water, the more likely a stone can flow down with the urine.

Dr. Saunders recommends his patients read the book, The Kidney Stone Removal Report, by Joe Barton, available at www.KidneySton-eNaturalTreatment.com Patients use a common carbonated beverage on the market along with a particular vegetable to dissolve the stone in 24 to 48 hours. Even though it’s not 100% effective, it may work for you.

And if you want to use herbs to dissolve your kidney stone, then you may be happy to know that there are herbs from different countries that are thought to help eliminate kidney stones. The trick is finding someone who has experience in this area, since it’s not good to trust a lot of internet sources.

If you are interested in an herbal approach to kidney stones, call MDM, Inc. at (916) 649-8323. H&F

JUNE/JULY 2O12 35

Chronic Kidney Disease (CKD) affects 26 million Americans. Yet most people with kidney disease, including

those with severe disease, are not aware of their condition. Kidney disease can occur at any age, but is diagnosed more frequently in people over age 60.

At advanced stages of the disease, when kid-neys fail, people may feel tired all the time or have swelling because of the fluids accu-mulating in their bodies. However, at early stages, there usually aren’t any symptoms. How Much Kidney Function Do You Need?Did you know that with two healthy kid-neys running at 100 percent, you have more renal function than you really need? It’s only when function drops to less than 25 per-cent that serious disease occurs. And if renal function drops below 10 to 15 percent, you cannot live long without some form of con-tinuous renal replacement therapy — either dialysis or a kidney transplant.

Early detection can help prevent progres-sion of the disease. Three simple tests can detect kidney abnor-malities: Blood pressure, urine albumin, and serum creatinine.

What Do the Kidneys Do? Your kidneys are bean-shaped organs, each about the size of your fist. They are located near the middle of your back, just below the rib cage. Every day, your kidneys pro-cess about 200 liters of blood to sift out about 2 liters of waste prod-ucts and extra water. The waste and extra water become urine. If your kidneys did not remove these wastes, the wastes would build up in the blood and damage your body.

The right balance of various salts and chem-ical is necessary for life, but excess levels can be harmful.

In addition to removing wastes, your kid-neys release three important hormones:

• Erythropoietin or EPO—which stimulates the bone marrow to make red blood cells

• Renin—which regulates blood pressure• Calcitriol—the active form of vitamin D,

which helps maintain calcium for bones

Risk Factors for Kidney DiseaseAccording to experts at National Institute of Health (NIH), 70 percent of kidney failure cases are caused by diabetes and high blood pressure. According to another recent study published in the Journal of Clinical Endocrinology & Metabolism, high insulin resistance is correlated with rapid decline in kidney function.

Other Risk Factors For Kidney Disease Include:

African American heritage Family history of kidney diseaseDiagnosis of heart disease Obesity

SmokingBlockages

Drug Abuse–heroin or cocaine may lead to kidney failure and

the need for dialysis.Over-the-counter medicine

usage, especially aspirin, acetaminophen, and

ibuprofen.

If you checked off one or more of the symp-toms on the list, it’s time to talk to your doctor about kidney function. Some of these symp-toms may be related to conditions other than kidney disease, but only a doctor can cor-

rectly diagnose you with lab tests.

Prevention of Kidney Problems

The best way to prevent kidney disease is to treat the risk

factors. Regardless of whether or not you are at risk for developing chronic kidney dis-ease, it is wise to know the steps you can take to try to prevent it.

Major risk factors include diabetes and high blood pressure; getting them under control with your doctor’s help can prevent kidney disease. Also, these lifestyle changes can be made easily and can help manage, or even prevent kidney health problems:

1. Increase physical activity.2. Improve your nutrition.3. Drink alcohol only in moderation,

if at all.4. Follow instructions on over-the-counter

medications.5. Maintain a healthy weight.6. Stop smoking.

The National Kidney Foundation (NKF) sponsors a program known as the Kidney Early Evaluation Program (KEEP), which provides free screening to those at risk — anyone 18 years and older with high blood pressure, diabetes or a family history of kidney disease. More information may be found at www.kidney.org/news/keep/index.cfm

Adnan B. Bhatti, M.D. is a medical researcher and professional freelance writer whose back-ground has included seeing patients in the areas of internal medicine and family medicine. H&F

KID

NEY

& B

LADDER

HEA

LTHBy adnan B. Bhatti, M.D.

Checklist: How Well are Your Kidneys Working?

Checklist: How Well are Your Kidneys Working?Read through the following list of symptoms and check off any that apply to you.

____ 1. Changes in urination ____ 2. Swelling: in your legs, ankles, feet,

hands or puffiness around the eyes____ 3. Skin rash/itching ____ 4. Leg, back or side pain ____ 5. Metallic taste in mouth or ammonia

breath____ 6. Nausea, vomiting, loss of appetite____ 7. Feeling cold____ 8. Shortness of breath____ 9. Dizziness and trouble concentrating____ 10. Fatigue

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