Healthy Beginnings Magazine August 2018

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

August 2018

JUST PUSH PLAY SCHEDULE UNSTRUCTURED FREE TIME FOR YOUR KIDS

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LET THEM EAT CAKE ESPECIALLY THIS ONE  IT USES BEETS AND AVOCADOS!

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STARTING OUT RIGHT CREATE A LIFETIME OF STRONG PARENTCHILD RELATIONSHIPS

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TAKE ONE

HBmag.com ISSN 2150-9921

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HEALTHY BEGINNINGS • August 2018

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CONTENT HEALTHY LIVING

HEALTHY BODY

06 We’re Amid A New Era Of Stem Cell Therapy

20 Your Kids Will Love Brazilian Jiu-Jitsu As A New Workout Idea

05 Understanding The Importance Of Scheduling Unstructured Time

18 Assessing The Wonders Of Weeding And Organic Gardening

08 Seven Things To Know About How To Stay Properly Hydrated

22 Helpful Tips For Your Child’s Success And Health This School Year

10 Sanitizing Your Home The Best Way To Keep From Spreading Germs

23 Ten Steps For Healthy Brain Function (Part 8)

HEALTHY EATING

IN EVERY ISSUE

13 The Wonders Of Probiotics, Ginseng, Herbs And Essential Oils

24 Local Wellness Directory

12 This Decadent, Fudgy Cake Packs Beets, Avocado And No Shame

04 Editor’s Note

26 The Cork Boards

HEALTHY MIND

14 Creating A Lifetime Of Strong Parent-Child Relationships 16 Tahoe Company Launches On-Demand Mental Health Care App 17 Becoming A Problem To Oneself Can Be A Good Thing

27 Local Events Calendar

ON THE COVER

05 Let Them Eat Cake 12 Just Push Play 14 Starting Out Right

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

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EDITOR’S NOTE

Introducing letters to the editor

H

ere at Healthy Beginnings, we are constantly looking for opportunities to offer content in new and different ways, and one area that has lacked is the ability for readers to contribute to the publication in the form of letters to the editor.

This absence became apparent last month when a reader submitted a thought-provoking email in response to one of our recent articles, and it got me thinking: This is an excellent piece of constructive criticism and feedback, and it would be great if more people read it. So I offered the reader, Stacey Shaffer, the opportunity to submit the feedback as a letter to the editor, and she gratefully obliged.

HEALTHY BEGINNINGS PUBLISHER

Ben Rogers | brogers@hbmag.com

EDITOR

Kevin MacMillan | kmacmillan@swiftcom.com

GRAPHIC DESIGNER Mikey McGarvey

FEATURE WRITER

Claire Cudahy | ccudahy@swiftcom.com

Moving forward, as space allows in our print edition — in addition to publishing on our website — we will publish regular letters to the editor. Just email them (500 words or less) to me at kmacmillan@swiftcom.com with your full name, phone number (for verification purposes only) and community of residence.

Ben Rogers | brogers@hgmag.com

With that, check out Stacey’s letter below. I hope you find value in this additional point of view, and I hope you enjoy the August edition of Healthy Beginnings!

Candice Lindsey | clindsey@sierranevadamedia.com

ADVERTISING & SALES

DISTRIBUTION & CIRCULATION CONTRIBUTING WRITERS

Cheers,

Elaine Brooks, Carole Bucher, Dr. William Clearfield, Dr. Andy Drymalski, Robert A. Eslinger, Dr. Robert Floyd, Dr. Tony D. Jensen, Dr. Kathaleen Martin Midcalf, Annora McGarry, Dr. Melvin Ibarra Nario, Cassandra Walker

Kevin MacMillan Editor, Healthy Beginnings

COVER PHOTO Anna Eftemie

Letter to the Editor:

Take care when mixing essential oils, not all is safe Dear Editor, I am writing to Healthy Beginnings in regards to an urgent concern of mine that revolves around the lack of essential oil safety in your publications.

I will not pinpoint what article to which I am referring, as I do not want to hurt anyone’s business, reputation or feelings. However, the lack of essential oil safety does not look good, as I know thousands of people in the community read this magazine.

The particular article I read stated to add peppermint oil to mixtures to help deter bugs and also talked about using eucalyptus oil as a deterrent in the recipe that was used in the article.

There was no following statement that stated how those oils should not be around children under the age of 12 years old due to the “1,8 cineole” content — “1,8 cineole” is a major chemical constituent, apparent in Peppermint and Eucalyptus essential oils, that has many precautions and contraindications.

Individuals with asthma should not use peppermint and eucalyptus (or use a specific high dilution rate) as the constituent may trigger an asthma attack.

Individuals on homeopathic remedies should also steer clear of Peppermint oil, as the strong odor of the constituent “1,8 cineole” is very strong and can counteract with the homeopathic remedies.

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Pregnant women and women who are breastfeeding should not be regularly exposed to peppermint as it is said that it can lower milk production. These oils are also too potent for developing respiratory systems and other developing bodily organs.

I wanted to write this so hopefully you produce a second thought on articles in regards to essential oils and the lack of safety knowledge and information provided by contributing writers.

I would hate to see people who aren’t educated on this manner unknowingly cause harm to themselves or their family by using oils in an unsafe manner. If you made it this far, thank you for taking the time to read this major safety concern.

I am a Certified Aromatherapist recognized through the National Association of Holistic Aromatherapy, and we are taught to speak out when we see unsafe advice given to the public to help prevent misuse of essential oils. It is in our shared code of ethics.

Stacey Shaffer, a Portola, California, resident, is a Holistic Health Practice Student, Certified Aromatherapist and Owner of Native Roots Apothecary.

Healthy Beginnings Magazine’s mission is to provide resources and information on alternative and integrative medicine, nutrition, fitness, green living, sustainability and the products and services that support living a natural, holistic and healthy lifestyle.

Healthy Beginnings is a free publication distributed locally and is supported by local advertisers. Magazines are distributed monthly throughout the Reno, Sparks, Carson City, Minden, Gardnerville, Lake Tahoe and Truckee areas.

If you have questions about Healthy Beginnings Magazine’s distribution, contact Candice Lindsey at clindsey@sierranevadamedia.com.

We do not necessarily endorse the views expressed in articles written by contributing writers to Healthy Beginnings, nor are we responsible for products and services that are advertised in this magazine. Always consult your health care provider for clarification. All rights reserved.

2018© by Sierra Nevada Media Group. Although some parts of this publication can be reproduced or reprinted, we require permission be obtained in writing. Please email brogers@hgmag.com for permission. Past issues may be found on our website at www.HBMag.com.

Printed in the USA

HB Magazine is printed on partially recycled newsprint.

PLEASE RECYCLE

HEALTHY BEGINNINGS • August 2018

S

undays are when we look back on our weekend, try to pack as much fun in a day as possible, and prepare ourselves for the week ahead. Sunday is to weekdays as August is to the summertime.

In August, we find ourselves asking where the summer went. In August, we try to cram as much into our days as possible in anticipation of kids going back to school, shorter days, and cooler weather.

August is generally one of the warmest months, and is the perfect time to venture outside — with plenty of water and sunblock, of course. What better way to prepare your kids for school than to prime their mind, body and mental health for the busy year ahead?

Sometimes, the simplest solutions are the best solutions. It is shown that free unstructured play is extremely beneficial for children. With the summer camps, sports teams and classes that kids are enrolled in today, they often do not get the amount of unstructured time that they need.

According to the American Association of Pediatrics, the amount of time spent in free play decreased by 25 percent between 1981 and 1997. “Free play” in this study was defined as time spent playing unsupervised — both indoors and outdoors. However, when we consider the advent of video games and smartphone technology, it is reasonable to assume the amount of time spent outside has decreased even more.

Unstructured free play, such as a safe hike above Lake Tahoe, allows children to make their own decisions and solve problems.

PHOTO: ANNA EFTEMIE

Free play

HEALTHY LIVING

UNDERSTANDING THE IMPORTANCE OF SCHEDULING UNSTRUCTURED TIME

By Annora McGarry

What benefits does free play have?

Free play promotes positive mental health. Jean Twenge, at San Diego State University, has been a leader in psychological research. In 2005, she conducted a study that examined happiness and anxiety levels of people in different age groups.

It was found that anxiety, depression and suicide levels had increased since 1952. Many participants cited a lack of control over the circumstances of their lives as a reason for their unhappiness.

The study posited: “Those who believe that they master their own fate are much less likely to become anxious or depressed than those who believe that they are victims of circumstances beyond their control.”

Free play teaches children at an early age how to cooperate and play together. It forces them to solve problems, and it encourages them to be creative and self-reliant. And this all promotes positive mental health.

Playing while heavily supervised or playing on sports teams encourages children to externalize — they are aware that they are being watched, and they are striving for validation.

Free play is something different altogether, in that they must rely on their own internal mechanisms — creativity, ingenuity and strength — to create their own fun, and their own challenges.

This way, they create confidence in the way that they move in the world.

Let kids do what they do best

Free play teaches children at an early age how to cooperate and play together. It forces them to solve problems, and it encourages them to be creative and self-reliant.”

Free play allows for the development of problem-solving and decision-making skills. When children are unsupervised, and allowed to play, they are forced to make decisions, and often, to solve problems.

By going through problem-solving and collaborative decision making on their own, children are developing valuable skills that will help them to become more decisive and confident in their adult lives.

Free play with others encourages emotional regulation. In an insular play environment, or an extremely controlled one, children don’t develop the life skills to work out problems between others on their own.

It is important both in childhood and adulthood to regulate emotions, and to handle interpersonal relationships with empathy. Free play allows kids to do what they do best — play together, get into disagreements and learn to compromise.

This August, take advantage of the warm weather. Soak up some sun, and let your children do the same. Just don’t forget to make time for unstructured fun during the month that feels like the Sunday of summertime.

Annora McGarry is a lover of all things outdoors who has made her home in Tahoe City.

She works for Granlibakken Tahoe, a resort, retreat center and lodge located in Tahoe City.

Granlibakken Tahoe hosts twice yearly wellness retreats, under their Sierra Soul brand.

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

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A new era of stem cell therapy

HEALTHY LIVING

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

W

hen most people hear the words “stem cells,” they automatically assume that they are referring to the use of embryonic stem cells, which have been at the center of so much controversy in the U.S. for more than a decade.

Stem cell therapy can help treat things like arthritis, multiple sclerosis, congestive heart failure, COPD and Parkinson’s disease.

PHOTO: GETTY IMAGES

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The perception is that all stem cells come from the unborn, and that in order to harvest the life-saving properties of these cells, someone must sacrifice a yet-to-be-born child.

This is no longer true. In fact, the use of embryonic stem cells (those from a human fetus) has been found to present more problems than they solve. So, they are no longer used.

It has been discovered that healthy, useful stem cells can be obtained from the umbilical cord and placenta of healthy full term babies

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at birth. When obtained this way, they do not present any problem in the form of an allergic reaction from the person who receives them.

Stem cells are immature cells that are capable of growing into any tissue in the body that has been damaged or diseased to the point that it can no longer perform normally.

The stem cells are able to tell where in the body they are needed most, and then they go there to grow into new healthy tissue.

The cells that we use to treat patients at Reno Integrative Medical Center are obtained from a company in the United States. The company obtains the cells with the full consent of healthy mothers who deliver healthy babies by C-section.

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HEALTHY BEGINNINGS • August 2018

Then the cells are grown in cell culture to expand in number. Also, extensive testing is done to assure that there are no bacteria or viruses in the sample.

They have also been shown to help regenerate deteriorated joints like knees and shoulders that would normally have required artificial joint replacement.

There are two different ways to administer this therapy. The first is through a smaller dose into a very specific location such as into a joint or organ. The second is by injecting a larger dose intravenously suspended in what is called normal saline. This is a solution of sterile salt water at the same concentration as the blood.

Stem cells harvested from ethical sources offer hope for people who in the past would have seen slow steady deterioration in their health and quality of life even with the full use of the most current drug regimen.

Some examples of conditions that have been shown to benefit greatly from stem cell treatment are arthritis, multiple sclerosis, congestive heart failure, COPD and Parkinson’s disease.

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

Dr. Robert A. Eslinger, D.O., H.M.D., specializes in cancer and chronic disease and is an integrative cancer doctor licensed to practice in California, Idaho and Nevada. He is head doctor at the Reno Integrative Medical Center. Visit www.renointegrative.com or call 775-829-1009 to learn more.

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HEALTHY LIVING

Quench the summer thirst

7 THINGS TO KNOW ABOUT HOW AND WHY TO STAY PROPERLY HYDRATED

By Melvin Ibarra Nario, M.D., H.M.D.

T

he heat is on! Smoldering outdoor temperatures that would make us run like bunny rabbits into our cool, ACfilled rooms are here.

Being indoors during summer is not sensible. Deprived from the sun during this past winter, we as humans would want to relish the warm weather once again.

Running, hiking, gardening and getting that tan to a crisp (sunscreen please!) are all fun activities we do, but after some time, they can all result to … dehydration, which is the harmful reduction of total body water in our system that leads to lowered volume of circulation to our vital organs.

Staying hydrated in the summer heat of Northern Nevada is extremely important.

PHOTO: GETTY IMAGES

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HEALTHY BEGINNINGS • August 2018

We are familiar with the common signs and symptoms such as dizziness, weakness, confusion and irritability. The moment these had manifested, severe dehydration had already occurred. The treatment then would only of be through IV replacement.

The key is always prevention! The recognition of early signs such as thirst, dry and cracked skin/lips, decreased urine output and dark yellow urine is important. Once noted, oral hydration needs to commence.

Almost any type of fluid can contribute to replenishment (sad to say not including coffee and alcoholic beverages), but the most important is water. Here are some facts that we need to know about hydration that we usually overlook.

1.

Adequate water intake is related to lowering of the risk of heart disease and cardiovascular accidents (lowers blood thickness), and preventing kidney problems, cancer and constipation.

2.

Our brain is composed of 75 percent water. Dehydration shrinks the brain, which affects brain function.

3.

Fluid deprivation can lead to sleepiness, fatigue, low alertness and worsened confusion.

4.

Absorption of water from mouth to blood takes about 5 minutes. It is faster seen in cold water than warm.

5.

Excessive intake of any fluid or even sports drinks during hot conditions can lead to dilution of electrolytes (such as sodium), which can lead to complications, according to a 2013 study in the journal “Applied Physiology, Nutrition, and Metabolism.”

6.

7.

Urinating immediately after drinking is a sign that the body is saying, “I’m hydrated.” If you did not urinate, this can be an indication of dehydration (“filling up the gas tank”) and the body needs it.

Here is a simple hydration test, courtesy of a 2014 study in the journal “Physiology & Behavior”: a.

Empty bladder (in short, pee).

b.

Drink around 3 cups of water.

c.

You will pee after an hour — if the output is less than 3 cups, you’re dehydrated.

Finally, to boost up the kissing department, hydrated lips makes you a better kisser. The lips become sensitive to light touch, thus enhancing the experience, according to a 2002 study in the “Clinical Journal of Sport Medicine.” So … hydrate before kissing people.

Hydration has been taken for granted in our everyday lives. Sometimes unnoticed, other non-essential activities preside over it, which leads to neglect. As part of our IV therapy, we offer hydration along with vitamins, minerals, amino acids and electrolytes.

The fact is — nothing beats continuous oral hydration throughout the day. By drinking good quality alkaline-, BPA- and heavy metal-free water, we will be assured that we can enjoy a cool and refreshing summer.

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

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HEALTHY LIVING HOW AND WHEN TO CLEAN WHAT In late 2017, NBC News interviewed science and health experts to determine the best timing and areas to clean in the home. Below is a brief synopsis of cleaning recommendations: Change the sheets: Bed linens should be changed once a week for regular health maintenance, waiting two weeks at the most, and should be cleaned in hot water to rid them of bacteria, fungi, dirt and oils.

Disinfect the sinks: Bathroom and kitchen sinks should be sanitized daily. Fecal matter splashes in the sink bowl from hand washing and kitchen sinks become contaminated when handling meat, where bacteria are rampant.

Vacuum & wash floors: Every one to two weeks you should thoroughly vacuum and wash your floors, even more often if you have pets. Kitchen floor space should also be cleaned more frequently to eliminate food bacteria that missed the countertops.

Clean the bathroom: Every week you should be cleaning the bathrooms to keep everyone in the house healthy.

The bathtub and shower should be cleaned every two weeks, including sanitizing the shower curtain.

Replace towels: Bath towels should be used for two days max, so you aren’t continuously drying with a bacteria infested cloth. Kitchen towels should be washed weekly, unless raw meat has contaminated them, then they need to be washed immediately.

Keeping your kids clean ROUTINE SANITIZING IN YOUR HOME THE BEST WAY TO KEEP FROM SPREADING GERMS

By Cassandra Walker

K

ids get sick, it’s no surprise, but as another school year looms, are we doing everything in our power to be sure that the environment they inhabit is as germ-free as possible?

Cleanliness can be overlooked with hectic schedules, which is a shame because it can keep from losing precious time recovering from sickness when germs aren’t eradicated before they get the chance to ruin your plans.

“What we do is a three-step cleaning process for all of our surfaces where kids eat or do activities on. It’s not enough to just wash, we wash, rinse and sanitize,” explained Hayley Hamel, center director at The Child Garden in Reno. “That’s a policy we follow because of social services, and one we recommend parents use.”

Washing removes dirt, but not necessarily all of the germs, Hamel said. So when you wipe down

with a sponge and soapy water, your table may look clean because the dirt is gone, but it hasn’t been sanitized, which means germs are still there.

Meanwhile, when other people go solely with sanitizing using bleach and water solution, it removes germs — but it can leave surfaces still looking dirty.

As such, it’s important to know whether you’re purchasing a soap solution or a sanitizing agent in your household cleaners. For example, bleach and ammonia are sanitizers, so you’ll want to also be sure to use soap; further, spray products are generally soap-based solutions.

“Be sure to meet the bottle guidelines and mix the product at a lower solution,” Hamel said of creating cleansers safe to use on surfaces your children come into contact with. “We’re not sanitizing something that needs to be highly concentrated like laundry, so if you mix with a spray bottle, you will use a lower concentration of the solution.”

Helping your children wash their hands regularly is a great way to keep them healthy all school season long.

PHOTO: GETTY IMAGES

Wipe down doorknobs: Every week you should be sure to sanitize doorknobs in the home, even more frequently if there is an ill person in the house, and for doorknob bathrooms.

Source: www.nbcnews.to/2BJ0Qt6

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HEALTHY BEGINNINGS • August 2018

Clean those toys It’s important to also be cognizant of the items we hand to children to keep them occupied, namely cellphones and keys. Parents are quick to hand these things to children, but if you think of all of the places our phones end up, you may just take a moment to reconsider.

“When you use the restroom you’re setting your phone on the sink, which is not necessarily the cleanest area,” Hamel said. “Then you hand it to you 2-year-old who puts it in their mouth and immediately ingests those germs.”

Toys should also be cleaned regularly, and Hamel recommends upping consistency for households with more children.

For those with one to two children, toys should be thoroughly cleaned every other day to once a week. For households where a lot of friends come over, and especially if there is an infant who mouths all of the toys and animals around, Hamel suggests thoroughly cleaning toys daily.

“Also, if your infant is able to crawl all over the house where people are walking, I would say you should take your shoes off — otherwise, make a designated infant area that you’re not going to be walking on,” she suggested.

Don’t forget to wash your hands Germs are easily transferred from toys to hands to mouths and noses, so hand washing is the most important practice in keeping kids healthy and germ-free. Whenever kids are entering a space, leaving a space, before and after eating, they should be washing hands.

Parents should also wash their children’s hands in addition to their own after diaper changes in case the child has grabbed anywhere on the changing table. It’s also a great way to teach them young to wash hands after using the restroom.

“For younger infants, a baby wipe is sufficient, but I would recommend parents of older kids have them wash hands after a diaper change just as you do,” Hamel said. “You can get illnesses from your own body when you’re that little, if a child were to touch fecal matter and then their face, they can get illnesses from just their own body.”

Meanwhile, parents fall on either side of the pro-con spectrum regarding hand sanitizer for keeping kids clean while on the move.

Hamel explained that some parents believe using sanitizer lowers the child’s ability to fight off infections, that if we don’t expose kids to germs they won’t be able to fight anything off.

Others don’t like the ingredients in hand sanitizer and opt for organically based cleaners instead — it all comes down to the parent’s personal preference.

“I keep hand sanitizer with me; there are people who love it and hate it, but my child is a thumb-sucker, so I carry hand sanitizer,” Hamel said with a laugh. “If she needs to touch the bathroom toilet and is going to put the finger in the mouth, I don’t care how warm and soapy the water is — I’m going to put sanitizer on.”

Children play at The Child Garden in Reno, where staff adheres to cleanliness guidelines as set by Washoe County Human Services.

PHOTO: COURTESY OF THE CHILD GARDEN

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

11

HEALTHY EATING

Veggies in my chocolate cake?

THIS DECADENT, FUDGY CAKE PACKS BEETS, AVOCADOS AND NO SHAME

By Cassandra Walker

E

ating well doesn’t mean skimping on all of the good stuff. Too often people fear that adopting a healthier diet plan means bidding adieu to their favorite rich, sweet indulgences, so this month, Healthy Beginnings spoke to Grass Roots Natural Foods in South Lake Tahoe about ways to treat yourself without sacrificing your healthy eating regimen.

Part of creating a healthy diet is finding new ways of thinking about the dishes you want to create, says Tori Bowler, who manages several areas at Grass Roots.

By adding nutritious ingredients or substituting more healthful options from those listed in the recipe, you can constantly elevate even your most decadent indulgence and better commit to a healthy, nutrient-dense diet.

BEETS & AVOCADOS: • Beets are root vegetables high in B and C vitamins, iron, manganese, magnesium, potassium and fiber. Nitrates in beets help oxygenate the blood, potentially lowering blood pressure. Beets also may heighten your stamina and athletic ability, thanks to their nitrates, which some believe enhance people’s endurance.

• Avocados are nutrient-packed superfoods with vitamins K, C, B6, E, magnesium, folate, minerals, fiber, protein and monounsaturated fats. These wonder-fruits help fight heart disease, stroke, diabetes, high blood sugar, high blood pressure, cholesterol, and more — not to mention, they’re delicious!

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“While at first there may be an initial challenge in changing your current [eating] routine, you’ll notice it in how you feel and how your body responds to a nutrient-dense lifestyle,” Bowler said. “It can become a family activity as well, everyone is able to participate.”

Frosting Ingredients:

The next time you are craving a rich, decadent chocolate cake, do not despair — Grass Roots came up with the following recipe that happens to be vegan, gluten-free and packs in nutrient-dense beets in the sponge.

Directions:

This cake batter is lick-the-bowl good, and using apple cider vinegar as your egg substitute makes it safe to eat raw. Plus, the silky-smooth frosting is made of avocado, cocoa powder and maple syrup.

CHOCOLATE CAKE WITH BEETS Cake Ingredients: • 1 ½ cups gluten free flour blend • ½ cup unsweetened cocoa powder • 1 cup organic cane sugar (you can sub coconut sugar for all or part of this) • 1 teaspoon baking soda • ½ teaspoon salt • ¼ cup organic canola oil or coconut oil • ½ cup beets pureed (1-2 beets boiled, then put in food processor or blender) • ¾ cup water • 1 teaspoon apple cider vinegar

• 2 avocados • 8 tablespoons maple syrup • ½ cup cocoa powder

• Preheat the oven to 350 degrees. Grease and flour your cake pan (a 9-inch round pan works great).

• In a big mixing bowl, combine your dry ingredients: flour, cocoa powder, baking soda, sugar, and salt.

Whisk or sift together.

• Add the wet ingredients to the dry mixture you’ve just made; beet puree, water, canola oil, and apple cider vinegar. Mix by hand.

• Pour batter into cake pan. Bake at 350 degrees for 35 minutes; do the toothpick trick to see if finished — dip toothpick into center of cake, and if it’s clean, it’s ready.

• Let cool for 15-20 minutes before removing from pan; make sure it’s completely cool before topping with your frosting.

• For the frosting, toss all your ingredients in a blender or food processor. Process until very, very smooth.

Taste it, and add more maple syrup if needed.

• Frost the cake and enjoy.

Visit www.grassrootstahoe.com for more information about Grass Roots Natural Foods, located at 2030 Dunlap Drive in South Lake Tahoe.

Grass Roots Natural Foods’ chocolate cake uses beets for added nutrition and moisture and is topped with avocado frosting.

PHOTOS: SEAN FIELD

HEALTHY BEGINNINGS • August 2018

Bug off!

I

PROBIOTICS, GINSENG, HERBS AND ESSENTIAL OILS CAN DO WONDERS FOR YOUR IMMUNE SYSTEM

t’s that time of year again … kids returning to school, running here and there for sports, music and the inevitable parties, crowding together, bringing home unknown bugs and spreading them everywhere.

Are there really enough disinfecting wipes to catch them all?

Historically, some supplements and herbs have been found to actually protect us from the onslaught of winter colds and flu.

Probiotics

Probiotics are healthy, live bacteria that are good for your gut health and help colonize the digestive tract to increase our immunity, according to the health library published by Sunrise Children’s Hospital in Las Vegas. Not only can they help prevent intestinal infections, they appear to help prevent colds as well.

According to the probiotics portion of that health library (go to bit.ly/2zotiDi for full details), a 7-month, double-blind, placebo-controlled study of 571 children in daycare centers in Finland found that the use of the probiotic Lactobacillus modestly reduced the number and severity of respiratory infections.

Benefits were also seen in three other large studies, in which probiotics, when combined with multivitamins and minerals, were shown to help prevent colds and/or reduce their duration and severity.

Meanwhile, a review of 13 randomized trials with 3,780 children, adults and older adults compared different probiotics to either placebo or no treatment for prevention of colds. Probiotic use was associated with lower risk of number of colds and shorter duration.

By Elaine Brooks

prevent respiratory infections. Most doctors today are recommending 5,000 mg per day to boost the immune system.

Herbs and essential oils

Herbs — to include astragalus, garlic, maitake and reishi mushrooms — historically are said to enhance immunity over the long-term when taken at the first sign of infection. My favorite, Lomatium, is still helping people here at The Herb Lady. Check out our website for more information on this great product.

And don’t forget our essential oils. Eucalyptus is a standard ingredient in cough drops, as well as in oils meant to be added to humidifiers.

A great combo of three essential oils to help in respiratory conditions is eucalyptus, citrus oils and pine. Numerous double-blind trials have found them effective for bronchitis and sinus infections in both adults and children.

So let’s ramp up on the alternatives, so the bugs wandering among us can’t get a foothold and ruin our fall and winter.

Elaine Brooks is owner of The Herb Lady, located in Sparks.

Visit www.Herb-Lady.com or call 775-356-1499 to learn more.

EDITOR’S NOTE: The information in this article is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment, or with questions regarding a medical condition.

Several types of probiotics were used in the trials, including: Lactobacillus bulgaricus; L. plantarum; L. rhamnosus; L. casei; and L. acidophilus.

Ginseng

Ginseng is also a good immunity booster. Although most people in the West think of ginseng as a stimulant, in Eastern Europe and Asia ginseng is widely believed to improve overall immunity There are two main ginsengs: Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Both are believed to boost energy, lower blood sugar and cholesterol levels, reduce stress, promote relaxation, treat diabetes, and manage sexual dysfunction in men.

A double-blind, placebo-controlled study of 323 people found evidence that an extract of 400 mg taken daily of American ginseng may help prevent the common cold. Participants who used the extract over 4 months experienced a reduced number of colds as compared to those taking the placebo.

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Further, use of multivitamin/multi-mineral supplement and zinc supplements or lozenges may help prevent respiratory infections. A randomized, placebo-controlled trial involving 164 men (aged 18-28) found that taking Vitamin D3 might

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HEALTHY MIND

FROM THE EXPERTS: Below are a few situational suggestions for parents on handling the tough stuff:

Responding to Tantrums:

Chrystina Pope recommends instead of punishing children who throw a tantrum or isolating them in a room, to calmly sit down in the room and breathe deeply until the tantrum stops.

• Just because kids are upset doesn’t mean there is anything wrong with them; rather, they need help taking the next step.

• If we don’t know how to take that next step being adults, we need to find our own self-awareness, a guide or teacher so our kids can benefit.

Avoiding Threatening Language:

Ben Kadas called out a common reaction to a child acting out — threats. One of his first parenting experiences was with an unruly 4-year-old, who he threatened time-out for a bad behavior. “Why did you say that?” the 4-year-old replied, innocently.

Worth the effort

USING ENCOURAGEMENT FROM THE START LEADS TO A LIFETIME OF STRONG PARENT-CHILD RELATIONSHIPS

By Cassandra Walker

S

imilar to Newton’s first law of physics — an object at rest stays at rest and an object in motion stays in motion unless acted upon by another force — family dynamics remain the same unless something actively changes them.

“Parenting for thousands of years has been guesswork — we’ve done what our parents did because we thought it worked, or we did what they didn’t do because we thought it didn’t work,” said Lindsay Simon, LMFT, clinical director and owner of A Balanced Life in South Lake Tahoe, in an interview with Healthy Beginnings. “To piece together parenting, we talked to neighbors, friends, people outside the family. Now we have research-based facts about what works best and what raises the healthiest kids.”

• If you set your child up to feel threatened, you undermine your own parenting; it’s really hard to respect someone who threatens you.

• Realize things for what they are and don’t be threatening with your communication; although the child’s brain is still developing, he or she knows when something doesn’t feel right.

Finding Disciplinary Balance:

Lindsay Simon urges parents to find the right balance between being too permissive or too authoritarian, offering the flexibility for children to learn and grow on their own, while providing developmentally appropriate structures.

• Children allowed a free-for-all don’t feel safe in the world; they need positive limits and boundaries.

• Being a helicopter parent is just as bad as being a mean and aggressive put-down parent.

Find Out Who Your Kids Will Be:

It’s nice to plan for your children, but you must understand that they are not you — they have their own personality.

• Parents should offer children opportunities and experiences but ultimately support their decisions.

• Don’t anticipate what they’re going to be like, just be with them while they’re kids and see who they become.

Lastly, Lead With Empathy:

When a child is upset, parents should actively listen to the problem without offering solutions and validate their feelings.

• Don’t act on emotion, and don’t penalize or punish through surprise parenting, in which you implement a restriction without first explaining, “if you do this, this will happen.”

The key takeaway from the above suggestions is parents should remember that they are teachers rather than disciplinarians, helping children navigate life and setting them up to become successful adults.

14

HEALTHY BEGINNINGS • August 2018

Interactions and experiences are imprinted on the developing brain from birth to childhood. When children are exposed to trauma, negative experiences become stuck in their core beliefs, imprinted on the brain stem.

Simon offered a brief recap of early brain development: • Brain Stem: responsible for unconscious body functions like heartbeat, regulating blood pressure, breathing. Develops in fetus and until about 3 years old.

• Limbic System: the emotional brain; provides fight or flight, seeing things as all-or-nothing, life-or-death, black and white thinking. Develops from birth to age 8.

• Neonatal Cortex: the thinking brain; is developed from the very beginning until about age eight. Growing children experience a big boost in growth at age 12 or 13, and it doesn’t completely finish growing until age 24 in women and 28 in men.

“We can’t really change the brain stem stuff — the easiest thing to change as an adult is the outside of the brain, through cognitive behavioral therapy,” Simon said. “What we know now is (if a) child (is) exposed to domestic violence, (it) is way more detrimental at age zero to two than at age 10,” Simon said.

In other words, research has proven that parent-child dynamics work the opposite of what people think — “oh, they’re not going to remember”— and in reality, experiences early on in life affect the building blocks of the brain.

‘Build a climate of empathy’ When talking about mental health and psychology, Chrystina Pope, LMFT, of Carson City, explained that the way we begin to attach to our parents sets the framework for our lives.

Accommodating both parties as we age With those expectations understood, the next step is for people to know that active parenting includes being playful, being part of the solution — and, being realistic with penalties.

If a child is home 15 minutes late, for example, Kadas says parents are quick to ground him or her for two weeks. Why not say instead, “I want you to be home 15 minutes early tomorrow” — a realistic punishment for the degree of wrongdoing.

Kadas strongly advises against spanking as it models negative behavior — “what would you think if your spouse came home and did this?”

You don’t physically strike or punish your child because it could prevent a future practice, Kadas says — you’re saying that if someone is bad, you hit them.

The parent-child dynamic must also flex to accommodate both parties as everyone ages. Parents will always be the parent, there is no changing that, but with age and experience comes the opportunity to create friendship and understanding with adult children.

“I have to know at this point that if I parent too much, if I really push something, he is going to push back because I’m being too much of a parent to an adult,” he said. “The parent-child relationship changes as we all age and we can start to relate to each other in new ways.”

By building a foundation of trust, respect and support, children grow up knowing that their parents are emotionally available and are equipped to handle challenges — regardless of the situation — which can ultimately result in a mutually respectful and loving parent-child relationship.

“It’s not only just verbal, there’s a lot of non-verbal stuff, a lot of trauma happens just with the body,” Pope told Healthy Beginnings. “We need to be aware that our kids aren’t always cookie-cutter — the most important thing is to build a climate of empathy and be empathetic to our kids, for example, when they are going through a difficult time.”

Parents who befriend their child’s angst and give room for conversation around even small issues can set a model for being by their side to deal with future issues — instead of telling them to stop, ridiculing them or shutting them out.

Ben Kadas, a psychiatric nurse practitioner at Carson Tahoe Health, says parents need to understand that failure is natural, necessary and part of the learning process — not by rewarding failure, but certainly not penalizing it.

“Parents were children once, but they don’t see the lifespan. They see the situation through their own eyes as an adult and expect adult behaviors from their child,” Kadas said. “They need to reset their brain and realize, ‘I’m 35, my child is 2, and so I have to see that child as a 2-year-old.’

Talk to your children and seek to understand their point of view.

“Their expectations often don’t match the age of their child.”

PHOTOS: GETTY IMAGES

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

If your child is throwing a tantrum, calmly sit her or him down to breathe deeply until the tantrum stops.

15

HEALTHY MIND

Becoming a problem to oneself

By Andy Drymalski, EdD

L

ucky is the individual who has become a problem to himself. This is a paraphrase of a statement by Swiss psychiatrist Carl Jung.

It is an idea that is probably counter-intuitive to most people. After all, who wants to be a problem to themself?!

Most of us would happily do without our problems. And, when we can’t avoid them, we frequently prefer they be outside of us — in the world, or in our neighbor. Who wants to take a hard look in the mirror and conclude, “I have seen the enemy, and it is me”?

In general, we don’t like to take ownership of most of the problems we encounter in life.

We blame, we point the finger, and we try to remove the proverbial splinter from our neighbor’s eye rather than the log from our own.

When you have become a problem to yourself, you begin to shoulder your own burden — your cross, or opus. You grapple with your own psychology, entering into a relationship with your larger personality. You start to take ownership of the good and the bad within you. It is the realization that if your life is going to change, the change must begin with you.

This is not to suggest that you cause all of your problems. Rather, it is the recognition that in your problems there is an opportunity to learn something about yourself and life, that all events

When you have taken up the opus of your own life, you enter into relationship with the very foundation and seed of your being.”

Although it is more comfortable to try and change others than yourself, you tend to encounter the same problems and challenges over and over again when you do this. Eventually you may reach the conclusion that it’s not your neighbor, co-worker, spouse or the government that’s your problem.

Maybe it’s primarily you.

There is something very positive about becoming a problem to yourself. It’s like waking up, finally.

It’s a grounding experience, a decision to stop running, hiding and blaming. At last you start to look at yourself and take yourself seriously.

When you have taken up the opus of your own life, you enter into relationship with the very foundation and seed of your being. Though you may be physically alone, you are never truly alone, for a dialogue with your deeper self is occurring.

Your problem, the dilemma of your particular destiny and what you do with it, becomes your lifelong companion. Though this may not be the companion you were looking for, you may find it to be a more reliable, steadfast and growth-producing companion than any other.

Dr. Andy Drymalski is a Nevada-licensed psychologist and Jungian psychologist in private practice in Reno and Carson City. He specializes in psychotherapy for depression; grief and loss; life transition issues; personal growth; and Jungian dreamwork. To learn more, visit www. renocarsonpsychologist.com or call Andy at 775-527-4585. Enjoy his blog at Jungstop.com.

contain at least a morsel of guidance for the realization of your destiny.

When you’ve become a problem to yourself, you become curious about what the message is in your life experiences. You want to understand why certain events, people, illnesses, etc., come into your life when they do.

To become a problem to yourself is to become a student of yourself. You pay more attention to your thoughts and attitudes. You are focused on improving yourself, wrestling with and learning about yourself.

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HEALTHY BEGINNINGS • August 2018

Breaking barriers

LAKE TAHOE COMPANY LAUNCHES ON-DEMAND MENTAL HEALTH CARE APP

By Claire Cudahy

A

Lake Tahoe-based company is breaking down mental health barriers with an app that connects patients to therapists through video chat.

Larkr launched in November 2017 with the goal of providing more affordable, easy-to-access therapy across the country.

The app is the brainchild of husband-and-wife duo Chris and Shawn Kernes. Chris has worked as a therapist for over 15 years, while Shawn, the founding chief technology officer for the ticket sales platform StubHub, has more than 20 years of experience in building and leading tech-driven companies.

app for submitting for reimbursement from insurance companies.

of the barriers around seeking support for mental health issues.”

“For the therapist, after the overhead costs, their take home per session is about $25 an hour,” noted Chris. “We can get the thera-

Larkr is available to download for free on the Apple App Store. Visit the company’s website at larkr.com to learn more.

Larkr helps to break down a lot of the barriers around seeking support for mental health issues.”

— Chris Kernes

“We want to provide accessibility for folks who have limitations — for example, veterans who are disabled,” Chris told Healthy Beginnings. “Or if you live in a rural area and have to drive two hours to the nearest therapist, would you be motivated to go?”

Larkr vets and on-boards licensed therapists, and it employs an algorithm to match users with an appropriate therapist based on intake questions.

“We have therapists in 27 different states and we are continuing to look for more,” said Chris. “We have therapists with a range of expertise, whether its anxiety disorders or couples counseling.”

Clients can book recurring appointments, get reminders for appointments on their phones, and have video therapy sessions from anywhere there is internet access.

“Another reason we were motivated to launch this app is because of the stigma attached to mental health,” said Chris. “It is improving, but there is still a negative stigma attached to it and seeking support for it. With Larkr you can see anybody at your convenience, whether it’s in your office at work or at home.”

It’s a win-win for therapists and patients when it comes to finances.

“On average it would cost $150 to see a therapist for a 50-60 minute session. It creates that barrier in terms of accessibility for a lot of people,” explained Chris.

By removing some of the costs associated with therapy, like office space and answering services, Larkr charges $85 for a 50-minute session and offers a simplified process through the

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

Claire Cudahy is a special assignments reporter for the Sierra Nevada Media Group, which publishes Healthy Beginnings. Email her at ccudahy@swiftcom.com.

Larkr connects patients with therapists through video chat.

PHOTO: COURTESY LARKR

pist to see more people in real time without having to worry about costs like renting a space or marketing themselves.”

For the Kerneses, Larkr is a solution to the barriers that stand in the way of addressing a problem plaguing a substantial portion of the American population.

Approximately one in five adults in the country — 43.8 million — experience mental health issues in a given year, according to the National Alliance on Mental Illness (NAMI).

Nearly 60 percent of those adults suffering from mental illness did not receive services.

Additionally, NAMI reports that one in five youth, aged 13 to 18, will experience a severe mental disorder at some point during that period.

The consequences are devastating.

Serious mental illness costs American $193.2 billion in lost earnings every year, according to the same organization. It also impacts the number of people living in homeless shelters, jails and juvenile detention centers.

“It’s a really big problem,” said Chris.

“Larkr helps to break down a lot

17

HEALTHY BODY

Deep summer wellness

ASSESSING THE WONDERS OF WEEDING AND ORGANIC GARDENING

By Carole Bucher

D

ry, windy, hot … Northern Nevada summer is shifting theatrically into high gear now. You know what I mean if you live here. If you have kids, pets or a garden — or all three — it’s a busy and challenging time, especially for we who want to keep gardens thriving organically during our tiny growing period.

In my backyard, it feels like war! The insatiable bad bugs are giving me a brutal run for my money this year, causing intensive maneuvering — stealthy companion planting, setting bug traps, going on weeding raids and applying chemically-neutral deterrents, like diatomaceous earth, not to mention sneaking in ladybugs and other “good” bug saboteurs.

It’s ironic how the weeds don’t suffer the same problems that the other plants do! Survival of the fittest, I guess. Consequently, we have to defend our veggies and flowers, pull the weeds and keep toxics away from kids, pets and garden.

HEALTHY BEGINNINGS

LIFE’S A JOURNEY. MAKE IT

A HEALTHY ONE.

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MINDFUL MEDITATION ENTER THE FLOW STATE WITH

Be sure to invite your kids or grandkids to help you. They need the work experience and contact with nature. And you can teach them to not rip the weeds off at ground line — how to get those roots out — something that has broad application in life!

Weeding Best-Practices Start by doing a brief inventory of your body while standing or lying down.

Scan your entire self, comparing right and left sides. Notice where you have pain and tension and where you don’t.

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HEALTHY BEGINNINGS • August 2018

Just doing this will wake up your brain, stop autopilot mode and help you not hurt yourself. Plan to pay attention to your body the whole time you’re in the garden. It’s worth the effort. Now here are the tips.

Postures for weeding, 101: 1. Feel where your feet are. Create a stable platform under your body.

2. Organize diagonally over one leg while pulling with one or both hands.

3. Grasp the weeds close to the ground so that you have maximum leverage and success getting roots out.

4. Look at your hands as you use them, so your eyes can organize the rest of your body optimally. This is one of the most important, safety-related jobs that your eyes do, even if you don’t notice it.

5. Alternate using your right and left hand, arm and leg — switch them up. Don’t stay in one position too long.

6. Use your non-dominant hand and arm, alone or with your other arm to grasp weeds to pull. Your brain needs and benefits from nonhabitual, unfamiliar movements.

7. Don’t bend at the waist through your spine. When bending forward, bend only through the hinge of your hips.

8. When bending from the hinge or over either leg, push your bottom backward and up through your seat/sit/sitting bones.

9. And last, keep paying attention to yourself while cleaning up — it’s easy to strain tired muscles.

Have a wonderful August, dear friends! Happy gardening and harvesting.

Pesticide-free food is the best investment in your health you can make.

If you want to learn more about the Feldenkrais Method or Awareness Through Movement classes, contact me at renofeldenkrais@gmail.com or 775-240-7882.

Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/ teacher and owner of Reno Feldenkrais Integrative Movement.

Visit renofeldenkrais.blogspot.com to learn more.

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HEALTHY BODY

Is Brazilian jiu-jitsu good for kids? ‘Oss’ it is

By Robert Floyd, M.D.

I

n this day and age of sitting around staring at screens, one thing has been proven: inactivity is harmful to your health. According to papers published in The U.S. National Library of Medicine, a sedentary lifestyle leads to obesity, depression, low self-esteem, hormone imbalances, osteoporosis, high blood pressure, and even cancer. Historically, this used to be more of a problem with working adults logging long hours sitting behind a desk, but sadly it has become more common in today’s children.

With the loss of PE in public schools and the massive increase of screen time in today’s tech-savvy society, children are at an increased risk of a more sedentary lifestyle, and this can be harmful to their health. CDC statistics show the average 8- to 10-year-old child spends 6 hours a day in front of a screen using entertainment media, and 4 hours of that is watching television.

A sedentary lifestyle can dull a child’s mind and round out his or her figure. Luckily, there are many options for children to become more active here in Northern Nevada, and one of those options happens to be the fastest growing sport in the world: Brazilian jiu-jitsu (BJJ).

Rickson Gracie, arguably one of the world’s best mixed martial arts fighters and direct descendant of the founding father of BJJ, Helio Gracie, says, “In the old times a student goes to a jiu-jitsu school wanting to learn how to protect themselves and learn to fight because Brazil was a tough place to be. Jiu-Jitsu was for self-defense. After the lessons, kids became more confident and were able to defend themselves in a real-world situation.”

Alexander Garcia, the owner of Gracie Humaita BJJ located in Reno, is from Brazil. He is the only Brazilian black belt teaching in Reno, and he prides himself on his Brazilian roots.

With the loss of PE in public schools and the massive increase of screen time in today’s tech-savvy society, children are at an increased risk of a more sedentary lifestyle.”

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HEALTHY BEGINNINGS • August 2018

When asked if anyone can learn BJJ, his response is an affirming “Oss,” a term heard in just about every BJJ studio in the world, signifying confirmation with respect.

Alex is a humble man with a great sense of humor who loves teaching BJJ in Reno. When asked what he likes about teaching, he replies, “I like seeing the students’ improvements in discipline, ability and self-respect. Jiu-Jitsu helps build character.”

BJJ is a mental and physical chess game that requires one to work hard, dig deep and be comfortable in uncomfortable situations.

As a martial art, BJJ has its roots in self-defense, and this can be important in a time where bullying seems to run rampant in schools.

“I love helping build confidence in kids. Recently I had a kid sign up because he was getting bullied in school. After just a few weeks, he told me he was not getting bullied anymore, and that made me proud,” says Ryan Jennerjohn, active BJJ world competitor, co-owner and assistant professor at Gracie Humaita BJJ. There are many BJJ schools to choose from in Reno, Sparks and Carson. All of them offer kids classes with multiple class times for active families. Follow the advice of the Charles Gracie BJJ Academy of Reno and enroll your child in BJJ to “Give your kid a fighting chance.”

Robert Floyd, MD, is a board-certified family physician practicing integrative and functional medicine at Gerber Medical Clinic in Reno. He is now accepting new patients. Visit www.DrFloyd.org or call 775-826-1900 for more information.

Staff Sgt. Aaron Drapeylo practices Brazilian jiu-jitsu with Senior Airman Edward Leeper at Balad Air Base, Iraq, in December 2017.

PHOTO: STAFF SGT. JOSHUA GARCIA / U.S. AIR FORCE

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21

HEALTHY BODY

Put your back into it

HELPFUL TIPS FOR YOUR CHILD’S SUCCESS AND HEALTH THIS SCHOOL YEAR

By Dr. Tony D. Jensen

W

ell,, it’s that time of the year y again g — back to school. You buy the supplies, backpacks and new clothes. An important decisioon you will make is the purchase of a product to carry all those books aand supplies.

A good backpack can make a lot of difference on your children’s spine health. With t a good backpack, it will help distribute thee weight equally across the back, shoulder andd hip area.

When carrying a heavy weighhtt in a poor backpack, or carrying the bacckkpack wrong, however, it can lead to back paain and problems.

Carrying a backpack wrong can lead to neck and back pain.

PHOTO: GETTY IMAGES

According to the 2004 article, “Heavvyy Backpacks Can Hurt Students’ Backs,” publishheed on WebMD, “Most students said they hurt, at least a bit, from their backpacks; 64% reported hhaaving back pain at some time. Two of every five children said they felt pain while wearing theeir backpacks. In students reporting pain, aboutt 12% said it was ‘not bad,’ while almost 90% saaiid their back pain was ‘bad’ or ‘very bad.’”

With that in mind, here are some helpful tips to help protect your kids back: 1. Don’t buy bags with just one strap.

2. Use a rolling backpack.

3. When wearing a backpack make sure you put it on both shoulders with padded shoulder straps snug on the shoulders and the bottom of the bag resting on the waist area.

4. Place your heaviest items closest to your back.

5. Carry only the books you need for the day.

6. When lifting heavy objects, bend and use your knees.

7. If possible, get a second set of school books to keep at home so you don’t have to carry as much each day.

Sit up straight Now let’s talk about posture while at school. Most of the time, kids have poor posture for multiple reasons — the chair is not comfortable, they’re bored, their classroom is set up poorly for them to see everything, or they’re tired and just don’t care.

The problem with poor posture, according to the 2016 article, “Is Poor Posture Causing Your Back Pain?”, published at www.spine-health.com, is that “You may not feel any ill-effects after sitting with poor posture for a few hours, but over time the stress that poor posture places on your spine can lead to anatomical changes in your spine. This in turn can provoke back pain through the constriction of your blood vessels and nerves. In addition, the stress from poor posture can lead to back pain by causing problems with your muscles, discs, and joints.”

If you continue to repeatedly have poor posture it can set you up for more problems down the road. If you or your child is experiencing any of the problems, you should seek out some good chiropractic or medical help for them. Don’t allow these symptoms to become future problems.

Healthy eating habits Now let’s talk about what your kids eat. The old saying still stands true: You are what you eat.

“It is very important that your child gets the proper amount of calories and nutrients in order for him/her to function at an optimum level,” according to the Daily Nutrition Guide at buildhealthykids.com. “The amount of calories and servings of food that your child needs every day is based on several factors; age, gender and activity level.”

Based on the latest Dietary Guidelines for Americans, consider these nutrient-dense options: eat mostly fruits, vegetables, nuts and grains, in addition to smaller portions of protein and dairy products, with restrictions on your intake of added sugars and saturated and trans fats.

By doing these things for your kids this year, they will think better and decrease their odds of problems now and in the future.

Dr. Tony C. Jensen is a Reno-based chiropractor who is board certified in the state of Nevada. Visit www.aetchiropractic.com to learn more.

22

HEALTHY BEGINNINGS • August 2018

EDITOR’S NOTE

This is a continuation of a series of articles

by Willaim Clearfield, D.O., breaking down his 10 steps for healthy brain function. Visit www.hbmag.com to read parts 1-7.

Get off the couch!

10 STEPS FOR HEALTHY BRAIN FUNCTION (PART 8) Jumping rope is a good way to practice high-intensity interval training.

PHOTO: GETTY IMAGES

A

curious thing happens to the body toward the middle and through the end of a moderate to vigorous aerobic workout. Instead of falling off, our energy strengthens, our awareness sharpens and, personally, a torrent of ideas bubbles to my conscience.

Exercise strengthens your heart and bones, brightens your mood, and improves chronic disease states — including diabetes and cancer — and combats debilitating neurodegenerative disorders.

Thus far, in our “Healthy Brain” series we’ve covered: 1.

2.

3.

4.

5.

6.

7.

8.

Keep Your Blood Sugar Balanced Eat Healthy Fats Get Adequate and Restful Sleep Vitamin D3 is Essential for the Brain to Function Properly Get Your Gut In Order Maintain Adequate Methylation Balance Your Hormones Healthy Heart; Healthy Brain

This month, we cover Step 9 — Get Off the Couch! (Groan) Healthy Body = Healthy Brain.

By William Clearfield, D.O. You may not be able to do more than 1 to 2 intervals, at first. Start low, build your interval capacity slowly.

If you are a gym rat, the best machines are a treadmill, a stair stepper, a jump rope or bicycle.

HIIT accelerates fat loss, improves aerobic and anaerobic endurance, and brain function and cognitive activity. Of all the recent exercise regimens vying for the “fitness hall of fame,” HIIT produces fast results in short order.

Give HIIT an eight-week trial. Stay with it for a noticeable change in body morphology. Fat melts, hearts beat stronger, and we enter into an era of creativity and cognitive acuity. Give HIIT a try. You won’t regret it.

Reno physician William Clearfield, D.O., of the Clearfield Medical Group provides patients with treatment plans that boost their overall quality of life. For more information concerning traumatic brain injuries and safe hormone optimization, or information about his “Ten Steps to A Healthy Brain” program, visit www.clearfieldmedicalgroup.com, or contact Dr. Bill at doctrbil9@gmail.com or 775-359-1222.

Whether we like it or not, humankind was not meant to sit behind a desk and stare at a computer screen or television monitor for eight, 10 or 12 hours per day.

Our brains need oxygen, and exercise drives blood flow to its deepest recesses.

Exercise drives the brain to work at optimum capacity and improves development and survival of neurons (brain cells), all the while increasing the quantity and quality of nerve cell function.

Following our dictum “test, don’t guess,” we’ve identified a neurotrophic factor, brain-derived neurotrophic factor (BDNF), that can, with some effort and expense, be measured. BDNF supports the health and functioning of the primary neuronal cells in the brain, is involved in mood regulation, cognitive functions such as learning and memory, and neuronal (brain cell) survival.

According to Ian McMahan in the April 17, 2017, edition of “The Cut,” low levels of BDNF are associated with depression, bipolar disorders and schizophrenia. In short, high levels of BDNF = a healthy brain. Low levels means there’s trouble in River City. A prime inducer of BDNF is exercise.

Reserve your seat via phone or email

Wednesday, Aug. 29 • 6pm

The good news is, instead of slogging through an hour of aerobics on a treadmill or elliptical machine, high-intensity interval training (HIIT) is the most beneficial form of exercise, writes Steven Boutcher in the Journal of Obesity.

HIIT consists of brief, all-out effort, followed by slightly longer rest periods. HIIT at the Clearfield Medical Group here means aerobic or cardiovascular training, which leads to increased BDNF and improved brain function.

Belonging to a gym isn’t necessary. After several simple stretches, warm up for 3-5 minutes with a moderately paced walk or jog. Then for the next 30 seconds, hit the ground running, or walking if there are orthopedic issues, at your maximum speed. Time it with a watch or timer. After 30 seconds, slow to a walk for 30 seconds. Then resume your sprint.

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

775.360.5700

23

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

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

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

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

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

24

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

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

CHIROPRACTIC HEALTH Advanced Health Chiropractic 9437 Double Diamond Pkwy, Ste. 18, Reno 775-683-9026 9570 S. McCarran Blvd, Ste. 110, Reno 775-746-2555 www.renospine.com Dr. Tony Jensen 495 Apple St., Ste. 105, Reno 775-323-1222 aetchiropractic.com We take the time to educate you about chiropractics and how important the nervous system is to your over-all existence.

That sets us apart from other chiropractors. We offer manual adjustments, Applied Kinesiology (muscle testing), and we offer the Pulstar adjusting technique: no twisting or popping – safe for all ages.

The Joint Chiropractic 6395 S. McCarran Blvd., Reno 775-200-0017 1560 E. Lincoln Way #110, Sparks 775-432-6020 thejoint.com

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

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

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

FITNESS AND MOVEMENT Camie Cragg Fitness 3865 Mira Loma Dr., Reno 775-825-2231 camiecraggfitness.com UFC GYM Reno 4875 Kietzke Ln., Unit D, Reno 775-285-9340 https://ufcgym.com/reno Renegade Fitness and Smash Mouth Training 1220 E. Greg St. #15, Sparks 775-857-9141 renegadefitreno.com Renegade Fitness & Smash Mouth Training is the premier training center of Reno and Sparks. We offer: Youth Fitness Programs, Weight Loss and Strength Building, Sport Specific Training, Soccer Positional Training, Club Prep Clinics, Speed, Agility & Endurance, and more.

Reno Feldenkrais Method Classes Carole Bucher, BA, GCFP/T Guild Certified Feldenkrais Practitioner 775-240-7882 renofeldenkrais.blogspot.com Learn to move comfortably and efficiently, reduce pain and improve vitality, recover quality of life after injury, surgery or illness.

Mindful movement classes and private lessons with Carole Bucher, Reno Feldenkrais.

See Local Events Calendar for class schedule and RenoFeldenkrais.blogspot.com for more information. The only ongoing Feldenkrais classes in the state of Nevada, since 2008.

West Reno Fit Body Boot Camp 973 W. Moana Ln, Reno 775-313-1151 fitbodybootcamp.com/westrenofitnessbootcamp/

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

HYDRATION Blue Dot Water

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

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

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

Dr. B’s approach to health and wellness combines the best of Eastern and Western Medicine with a healthy dose of the latest Anti-Aging Medical philosophies.

HOT SPRINGS

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

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

MASSAGE THERAPY

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

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

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

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

HEALTHY BEGINNINGS • August 2018

Massage Namaste Lee Zuti, LMT #7698 251 Jeanell Dr., Ste. 4, Carson City 775-577-4700 massagenamaste.us Massage Namaste allows you to move more, do more and be more. Lee Zuti provides Therapeutic Massage, Swedish Massage, Medical Massage, Reflexology, Reiki, Pregnancy and Infant Services and more to help your mind, body and soul.

R&R Massage Jason and Shannon Rowden 85 Washington St., Reno 775-287-2997 With 20 years of massage experience between them, Jason and Shannon Rowden are extremely dedicated to their practice and listen to their clients’ needs. They offer Swedish, Deep Tissue, Sports, Pre-Natal, Therapeutic, Myofascial Release and Integrative Therapies.

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

NATURAL HEALTH

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

MITOCHI MitoMungo Power Shot 775-338-3955 MitoMungo.com Truckee Meadow Herbs

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

NUTRITION COUNSELING AND METABOLIC TESTING Great Basin Nutrition, Jodi Pettersen, RD 783 Basque Way, Suite 103, Carson City 775-720-3490 greatbasinnutrition.com Jodi Pettersen is a licensed, registered dietitian with over 20 years of experience in all areas of nutrition. She also has certification in weight management and obesity. She graduated from the University of Nevada, Reno, with a Bachelor of Science degree.

She works as a provider with most insurance companies. Jodi offers state-of-the-art Metabolic Testing to help you target your calorie zone, which is the key to your fitness success.

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

PHYSICAL THERAPY Active Physical Therapy 3594 West Plumb Ln., Reno 775-786-2400 activeptreno.com Parley Anderson is a Native Nevadan who has been practicing physical therapy since 2003. He attended the University of Nevada, where he received a Bachelor’s in Education. He also attended graduate school as well as UNR, where he taught Personal Health and Lifestyles and directed the University’s Fitness Center. He then attended the University of Pacific where he earned both a Master’s and a Doctoral Degree in Physical Therapy. On top of being a Physical Therapist he also is a Certified Crossfit Instructor.

Michael Spevak has been practicing physical therapy since 1999. He attended the University of California, San Diego where he received a Bachelor’s in Physiology and Neuroscience. He then attended Pennsylvania State University, Slippery Rock where he earned a Doctoral Degree in Physical Therapy. Michael completed clinical training at Stanford University Medical Center in the Orthopedic Physical Therapy Department, as well as Duke University Medical Center in the Rehabilitation Department.

Both Therapists began teaching in 2009 at the University of Nevada, as instructors of Kinesiology.

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

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

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

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

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

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

SKIN CARE

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

Dragonfly Bath & Body 728 S. Virginia St., Reno 775-470-8505 dragonflybath.com Felicity Skin 1801 E. William St., Suite D, Carson City 775-843-9316 felicityskin.com Cleanse, Beautify, Preserve, Protect and Nourish Your Skin – that’s what Felicity Skin offers you! Cindy, Skin Care Therapist/ Esthetician, provides skin care therapy, facials, waxing (hair removal), microdermabrasion and more! Featuring Relax and Wax products made locally in Reno, and Farmhouse Fresh products proudly made in Frisco, Texas. Felicity Skin also offers massage therapy with Vienna Gandee, Massage Therapist. To book with Vienna, call 775-720-2074.

Lesley’s Organic Skin Care 800 S. Meadows Pkwy, #400, Reno 775-313-4489 lesleyskincare.com Verona Skin Therapy Joyce Pontillas, ND 1230 Westfield Ave., Reno 775-409-3301 skinjoy.net Naturally Well 6165 Ridgeview Ct., #F, Reno 775-225-5390 naturallywellreno.com Pantry Products 50 S. Virginia St., Reno 775-357-8019 pantryproductsNV.com White Sage 328 California Ave., Ste. A, Reno 775-683-9200 whitesagereno.com

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

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

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

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

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

Yoga Pod 13981 S. Virginia St., #402B, Reno 775-420-4363 reno.yogapod.com

25

THE CORK BOARDS PSYCHOTHERAPY TO LIVE LIFE FULLY

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

Psychotherapy Services For:

• • • • •

DEPRESSION ANXIETY PERSONAL GROWTH LIFE TRANSITION ISSUES DREAM ANALYSIS

ANDY DRYMALSKI, EdD

LIC. PSYCHOLOGIST, JUNGIAN PSYCHOLOGIST

775 .

527.4585

www.renocarsonpsychologist.com

26

Release the Pain

Change Your Life • Achieve Your Goals www.holisticyou.online info@holisticyou.online 775-525-1869

Author • Motivational Speaker Life Coach

HEALTHY BEGINNINGS LIFE’S A JOURNEY. MAKE IT A HEALTHY ONE. Healthy Beginnings Magazine’s mission is to provide resources and information on alternative and integrative medicine, nutrition, fitness, green living, sustainability and the products and services that support living a natural, holistic and healthy lifestyle.

HEALTHY BEGINNINGS • August 2018

LOCAL EVENTS CALENDAR • Have an event you want listed? Email kmacmillan@swiftcom.com for details.

• Event times, locations and details subject to change after publication.

• Some events are not free; visit websites to learn more.

1Les Mills SPRINT 12

10:30-11:15 a.m. HIIT workout Tahoe Mountain Fitness, Truckee tahoemountainfit.com

2The Feldenkrais Method Class

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

4Mountain Flow Yoga 9:30 – 10:45 a.m. (most Saturdays) Granlibakken Tahoe, Tahoe City granlibakken.com

6GROOVE Reno-Tahoe

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

7Mindful Yoga

5:30-7 p.m.

Larry D. Johnson Community Center, Sparks cityofsparks.us

8Yoga Squaw’d

Fully supported 30k and 50k point-to-point trail runs taking advantage of the best singletrack dirt trails between Truckee and Donner Summit. tahoemountainsports.com

9Hot August Nights Poker Stop 11 The Most Beautiful

Show in the World Male, female bodybuilding competition MontBleu Resort, Stateline (Tahoe) tahoeshow.com

5National Friendship Day

It’s the ultimate day of friendship. Go to friendshipday.org to learn more.

Dream Ballet 4-5:30 p.m.

Pioneer Center, Reno sierranevadaballet.org

14 Thunderbird Lodge

Kayak Tour 9 a.m. – 2 p.m.

(Tuesdays in summer) Sand Harbor State Park tahoeadventurecompany.com

18

Fuji Park Car Show 10 a.m. – 2 p.m.

Fuji Park, Carson City

carsonvalleycarsoncitynvtroop33.com

18

Summer Luau 6-9 p.m.

Tahoe Beach Retreat & Lodge, South Lake Tahoe tahoebeachretreat.com

11 Marlette Lake 50K 12 Meditation for All

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

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

25-26

Lake Tahoe Triathlon Multi-sport event both days Sugar Pine Point, Tahoma (Tahoe) laketahoetri.com

26

Full Moon Kayak Tour 6:30-9:30 p.m.

Tahoe Vista Recreation Area tahoeadventurecompany.com

19

Xterra Lake Tahoe Multiple events and races Incline Village bigblueadventure.com

20

16 National Tell a Joke Day

Because laughter is the best (natural) medicine!

16 Shirley Canyon Guided Hike 9:30 a.m. – 3 p.m.

Resort at Squaw Creek destinationhotels.com/ squawcreek

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

21

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

16 Third Thursday Wine Walk 17-19 Reno Greek Festival

Multiple events all 3 days St. Anthony’s Greek Orthodox Church, Reno renogreekfest.com

18 Reno Pirate Crawl

8 p.m. – 4 a.m.

Multiple locations, Downtown Reno crawlreno.com

26 National Women’s Equality Day

But really, shouldn’t this just be every day? Go to nwhp.org to learn more.

27

Mindful Meditation 5:30-6:30 p.m. (Mondays) Larry D. Johnson Community Center, Sparks cityofsparks.us

28

4:30-7:30 p.m.

Main Street, Gardnerville mainstreetgardnerville.org

and 10-Miler All-day races Spooner Lake, Marlette Lake tahoetrailrunning.com/ marlette-50k

5Midsummer Night’s

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

5-6 p.m.

(Wednesdays in summer) Village at Squaw Valley squawalpine.com

9 a.m. – 3 p.m.

Minden Park, Minden townofminden.com

4Sierra Crest Ultra

13 Swing Dance Lessons

21

Weekly Yoga Class 6-7:30 p.m. (every Tuesday) Gerber Medical Clinic, Reno gerbermedical.com

23

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

25

The Feldenkrais Method Class Noon-1:15 p.m. (every Tuesday) 250 Bell St., Reno renofeldenkrais.blogspot.com

29

Best in the West Nugget Rib Cook-Off All-day events, though Sept. 3 Nugget Casino Resort, Sparks nuggetribcookoff.com

31

Numaga Indian Days Powwow Multiple events through Sept. 2 Hungry Valley rsicc.org org

Carson City Ghost Walk 7-8 p.m. (Saturdays in summer) McFadden Plaza, Carson City carsoncityghostwalk.com

27

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