Healthy Beginnings Magazine December 2018 by Healthy Beginnings Magazine

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

HEALTHY BEGINNINGS IT’S THE TEAS’ KNEES

December2018 2018 December

WARM UP THIS WINTER WITH A BEVY OF ALL-NATURAL AND ORGANIC TEAS PAGE 20

ADDRESS YOUR STRESS MEDITATION, FOCUSED BREATHING, EXPRESSING GRATITUDE AND MORE PAGES 14-15

WASH YOUR HANDS CHOOSING THE RIGHT NATURAL SOAP FOR KEEPING GERMS AWAY PAGE 5

TAKE ONE

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HEALTHY BEGINNINGS • December 2018

CONTENT HEALTHY LIVING

HEALTHY EATING

05 Avoid Getting Sick This Season By Washing Hands With Natural Soap

20 There Are Plenty Of Functional Teas For Just About Every Moment

06 How The Sinclair Method Can Help You Quit Drinking

21 Christmas In The Kitchen — A Recipe For Wellbeing

08 How Etherium Gold Helps Promote Greater Mind-Body Integration

22 Kava — The All-Natural, Anti-Anxiety Beverage Sweeping The Nation

10 Common Houseplants Can Help Relieve The Winter Blues 11 PRP Or Stem Cells For Joint Regeneration?

IN EVERY ISSUE

HEALTHY MIND

04 Editor’s Note

12 The Interesting Case Of A Pre-Cognitive Dream

26 The Cork Boards

13 Can’t Sleep? Don’t Count Sheep — Count Your Breath Instead

27 Local Events Calendar

24 Local Wellness Directory

14 Try Out Several Easy Methods To Reduce The Stress In Your Life

HEALTHY BODY

ON THE COVER 06 Wash Your Hands

16 Why Applied Kinesiology Can Help Your Alignment And Health

14 Address Your Stress

17 Embrace Self-Awareness To Make A Difference In Your Life

20 It’s The Teas’ Knees

18 Eighteen Exercises You Can Do At Work Without Being Noticed

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

EDITOR’S NOTE A very Merry Christmas, and a happy new year. Let’s hope it’s a good one, without any fear.” — John Lennon and Yoko Ono, “Happy Xmas (War Is Over)”

reetings, readers, and welcome to the December 2018 edition of Healthy Beginnings! It’s official: The winter season is definitely upon us. Technically, winter doesn’t begin until 2:23 p.m. on Friday, Dec. 21, with the Winter Solstice. But for all intents and purposes, considering the dip in regional temperatures to well below freezing pretty much since the middle of November, I’ve been OK with declaring that winter is here to stay. That said, looking ahead to Dec. 21, I wanted to take a deeper look at what exactly the Winter Solstice entails, and I found some interesting information and fun facts, courtesy of The Old Farmer’s Almanac. A couple highlights are as follows:

• The word “solstice” comes from Latin “sol” (sun) and “sistere” (to stand still). In the Northern Hemisphere, as summer advances to winter, the points on the horizon where the sun rises and sets advance southward each day; the high point in the sun’s daily path across the sky, which occurs at local noon, also moves southward each day. • At the Winter Solstice, the sun’s path has reached its southernmost position. The day after the Winter Solstice, the sun’s path will advance northward. However, a few days before and after the Winter Solstice, the change is so slight that the Sun’s path seems to stay the same, or stand still. The sun is directly overhead at “high-noon” on Winter Solstice at the latitude called the Tropic of Capricorn. What this all means is that Dec. 21 is when we see the least sunlight of all the days on the calendar. In other words, it’s the shortest — and darkest — day of the year, and while the days will get incrementally longer as December, January and February drone on, it won’t be until the Spring Equinox on March 20, 2019, when we start to feel like we’re getting our longer days back. This is all to say that, as has been documented by many sources in recent history, the winter season can be a challenging stretch of time for some people. The coupling of darker days with cold temperatures often brings about the Winter Blues — more scientifically referred to as “Seasonal Affective Disorder,” or SAD. As the Mayo Clinic defines, SAD is a type of depression that’s related to changes in seasons — it begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer. So with that in mind, we wanted to ensure we focused this month on how to overcome the Winter Blues. For example, did you know a variety of houseplants have been proven to lift spirits and lessen the amount of depression one experiences in the winter? Check out page 10 to learn more. Head to page 14 to learn how practices like focused breathing, transcendental meditation and progressive muscle relaxation can help you address the stress in your life. Plus, whether it’s by way of organic teas (page 20) or kava (page 22), there are plenty of soothing beverages to ease the anxiety away. This winter, let’s all commit to a season of celebration — both in terms of the holiday season, and for expressing gratitude for all those around us.

Cheers,

HEALTHY BEGINNINGS EDITOR Kevin MacMillan | kmacmillan@swiftcom.com

GRAPHIC DESIGNER Mikey McGarvey

FEATURE WRITER Claire Cudahy | ccudahy@swiftcom.com

ADVERTISING & SALES marketing@hbmag.com

DISTRIBUTION & CIRCULATION Christopher Jones | cjones@sierranevadamedia.com

CONTRIBUTING WRITERS Elaine Brooks, Carole Bucher, JC Conway, Andy Drymalski, Robert A. Eslinger, Dr. Robert Floyd, Dr. Tony D. Jensen, Annora McGarry, Alexandra Montigny, Caren Roblin, Kaleb M. Roedel

COVER PHOTO Shutterstock

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 Christopher Jones at cjones@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.

Kevin MacMillan Editor, Healthy Beginnings

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HEALTHY BEGINNINGS • December 2018

HEALTHY LIVING

Wash. Your. Hands.

HOW TO AVOID GETTING SICK THIS SEASON — AND, CHOOSING THE RIGHT NATURAL SOAP By Claire Cudahy

he coworker to your left just sneezed and got up to rifle through the supply cabinets for tissues. Another colleague to your right just started coughing, and he is most definitely not using the Dracula technique.

Germs — they are everywhere. So what’s the No. 1 thing you can do this cold and flu season to avoid getting sick? Other than keep your body healthy with a well-balanced diet and exercise, it’s quite simple: Wash. Your. Hands. Handwashing with soap could protect one out of every three children who get sick with diarrhea and one out of five children who contract respiratory infections like colds or pneumonia, according to the Centers for Disease Control and Prevention. The CDC also reports that the estimated global rate of handwashing after using the toilet is only 19 percent, despite the fact that handwashing can prevent 30 percent of diarrhea-related illnesses and 20 percent of respiratory infections. Further, says the CDC, reducing the number of infections through keeping hands free of germs, and thus our eyes, nose and mouth, which we frequently touch without realizing it, could prevent the over-prescribing of antibiotics — the number one contributor to antibiotic resistance around the globe. It’s not necessarily about the frequency of handwashing, but the quality of the wash and knowing when to do it, says Dr. Melvin Nario, an integrative medicine practitioner at Bio Integrative Health Center International in Reno. Dr. Bronner’s soap is made with organic, natural ingredients.

COURTESY PHOTO

“When you touch someone else, that’s the biggest mode of transportation for bacteria, especially viruses,” said Nario. “There is really no specific recommendation for how often to wash your hands, it’s more about being aware of what your hands have touched and who else has touched those things.”

The CDC recommends lathering and scrubbing your hands for at least 20 seconds — try humming the “Happy Birthday” song twice through — while making sure to clean the palms, back of the hands, between the fingers and under the nails. When it comes to what soaps to use, there are certain ingredients to try and avoid. In September 2016, the Food and Drug Administration announced they would finally ban the use of triclosan, a chemical associated with hormone disruption, in antibacterial soaps. However, upon review from the Food and Drug Administration, triclosan can still be used in certain products. The Environmental Working Group recommends consumers avoid products with any antibacterial treatments. Ingredients like parabesna and sodium lauryl sulfate (SLS) are common in household soaps and may be harmful to the body as well. Parabens are preservatives used to extend a product’s shelf life. One study in the journal “Environmental Health Perspectives” found that exposure to parabens may leads to increased levels of estrogen and potentially increase the risk of cancer. The Environmental Working Group reports that SLS can cause irritation to the skin and eyes, reproductive toxicity, and endocrine disruption, among other issues. Nario also recommends avoiding soaps with artificial dyes and fragrances that your skin can absorb. Luckily there are a number of natural, organic soaps on the market to choose from. “My go-to soap is Dr. Bronner’s for personal use,” said Nario. The bar soap is made with organic hemp oil, coconut oil, palm oil, jojoba oil, olive oil, pure plant extracts for scent, sea salt, citric acid and tocopherol (Vitamin E). Be a conscious consumer and don’t take the marketing of soap at face value. “All natural,” “green,” and “clean” don’t necessarily mean the product is free of potentially harmful ingredients. Claire Cudahy is a special assignments reporter for the Sierra Nevada Media Group, which publishes Healthy Beginnings. Email her at ccudahy@swiftcom.com with feedback.

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

HEALTHY LIVING

Need to quit drinking? Try The Sinclair Method? By Robert Floyd, MD

ave you ever wanted to drink less alcohol? Have you ever thought you might need to cut back or quit? Have you ever woken up in the morning and hoped you didn’t say or do something rude or embarrassing because you had one too many?

Using the Pavlovian model of conditioning, Dr. Sinclair surmised that, like Pavlov’s dogs who stopped salivating after the bell was rung but no food was given — a process known as “extinction” — alcoholics could also unlearn the learned behavior of addiction to alcohol.

You’re not alone. The Centers for Disease Control and Prevention reports that one in six U.S. adults binge drinks about four times a month, meaning he or she consumes about seven drinks per binge. This results in 17 billion total binge drinks consumed by adults annually. The CDC even states that most binge drinkers are not alcohol dependent.

Dr. Sinclair’s research “indicated that alcohol produced reinforcement by releasing endorphins that bind with opioid receptors in the brain. So, a solution to stopping the reinforcement cycle might be to block the receptors every time alcohol was used,” according to his website.

The high cost of alcohol abuse can lead to job loss, legal problems, family conflict and adverse health outcomes. Luckily, Dr. David Sinclair developed a remarkable program to curb alcoholism, termed The Sinclair Method (TSM). TSM is paradoxical to the many rehab programs available that require total abstinence. TSM uses “chemical extinction” to change the drinking habits of an alcoholic or problem drinker.

Dr. David Sinclair started his research in America during the 1960s. COURTESY PHOTO

TSM involves having the patient take one tablet 1-2 hours before drinking. The pills chemically disrupt the body’s behavior/reward cycle, causing you to want to drink less instead of more. The opiate receptor blocking effect thus turns the habit-forming behaviors into habit-erasing behaviors. One caveat is that medicine must be taken every time you drink alcohol. In a few months, most people can cut down alcohol consumption to safe levels and many stop drinking entirely.

Using Naltrexone, an opioid antagonist best known for use in opioid overdoses, Dr. Sinclair devised a program to cure alcohol abuse with an unheard of 87% success rate, according to information published at the-sinclair-method.com, which is Dr. Sinclair’s website.

PHOTO: SHUTTERSTOCK

HEALTHY BEGINNINGS • December 2018

TSM has been scientifically validated by multiple studies, and a review of 29 published studies showed “The majority of double-blind clinical trials in the literature favored prescribing naltrexone for alcohol dependence to reduce heavy drinking,” according to a 2006 study in the Journal of Clinical Psychopharmacology. TSM is proven equally effective with or without therapy, and patients can choose whether or not to combine TSM with therapy. TSM has been shown to be so successful that it is now available on the National Health Service in the UK and many other European countries, according to addiction.com. For further information and resources, American actress Claudia Christian has made a film called “One Little Pill,”

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

filmed a powerful Ted Talk on the subject, and started The C Three Foundation (cthreefoundation.org), which promotes the Sinclair Method. If you are interested in using TSM for yourself or someone you love, please contact Gerber Medical Clinic for an appointment. We would be honored to help you regain control of your life. 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. Dr. Robert Floyd

HEALTHY LIVING

The history of etherium gold By Elaine Brooks

ver 200,000 years ago, a catastrophic event took place that changed how we look at our health supplements now and into the future. A meteorite hit the earth near a high-energy vortex site near Mt. Shasta and created a new sacred white mineral deposit. This monatomic element, called “etherium gold,” contains elements of gold, iridium, rhodium, silver, platinum and chromium. ORMEs (Orbitally Rearranged Monatomic Elements) are a group of substances exhibiting many miraculous properties, such as healing powers and superconductivity at room temperature. This may be why the ancients used sacred vortex sites for spiritual transformation and healing. Etherium gold has also been found to positively influence the health of the body,

EDITOR’S NOTE Statements in this article have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Keep out of reach of children. Consult your doctor if you are pregnant or nursing.

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the thoughts of the brain, and the feeling of the emotions by infusing it with the electromagnetic energy from these substances. This unique mineral exhibits extraordinary properties that strengthen and stabilize the electromagnetic fields of the human body and has become the basis of research for scientists at Harmonic Innerprizes, a company based in Nevada, founded by Patrick Bailey. Bailey is an exceptional nutritional research specialist for the supplement industry. He is the co-founder of Rainbow Light Nutritional Systems, a well-known and respected supplement company. Prior to the development of this company, most supplements were from chemicals, but this company introduced the concept of food-based supplements back in 1983. He was told of a Native American woman using an herb that was growing near this white mineral deposit that was having amazing results. He was skeptical until he met a person who had used the herb to dramatically recover from AIDS-related issues. Pat obtained samples of the herb and the white mineral where this herb grew. This herb grows throughout the Sierra, and where it grows near this mineral deposit, it is 2-3 times larger than normal.

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At this time, he also became aware of David Hudson’s work on monatomic elements. Reportedly, these elements could act as superconductors on the DNA of the cell creating profound health benefits as well as spiritual shifts in consciousness. Pat had these samples analyzed at a lab that specialized in electromagnetic analysis of organic compounds. The lab reported that they had never encountered such an extraordinary substance with such magnificent electromagnetic properties. Prior to starting his company, some of the capsules of etherium gold found their way to a respected and well known intuitive. His comment: “The capsules are beyond your comprehension of electromagnetic properties. … have the ability of raising the human vibration to be more at harmony with the universal vibrations that surround you. This substance and others that are to come forth will assist man in his transformational processes.” Thousands of people from all walks of life have benefited from etherium gold. Many athletes, especially those practicing martial arts, love etherium gold because it tends to promote greater mind-body integration. Many, for their spiritual work, take it before meditation or prayer. Dr. Richard Gerber, author of “Vibrational Medicine.” stated, “Etherium gold powder is well suited to individuals beginning to open to higher consciousness and a path of spiritual transformation.”

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By helping high beta wave activity and alpha wave activity, etherium gold has helped many with mild absentmindedness and nervous irritability. Sean Adam, Research Director of the Alpha Learning Institute in Lugano, Switzerland, believes that “anyone who wishes an improved cognitive function with less stress would definitely benefit by using etherium gold.” Etherium gold and many other Harmonic Innerprizes products are available now at The Herb Lady. Elaine Brooks is owner of The Herb Lady, located in Sparks. Visit www.Herb-Lady.com or call 775-356-1499 to learn more.

An example of etherium gold product. COURTESY: HARMONIC INNERPRIZES

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HEALTHY LIVING

Planting the happy seed HOW COMMON HOUSEPLANTS CAN AID IN THE RELIEF OF THE WINTER BLUES By Alexandra Montigny

ith the winter season almost upon us, Seasonal Affective Disorder (SAD) might be creeping just around the corner. The warm summer days are fading into cold and snowy ones, and this can lead some people into a pit of despair. Although reprieve will find its way to you in the spring, there are certain things that you can do to combat some of those feelings of depression this winter.

Houseplants have been proven to lift spirits and lessen the amount of depression one experiences in the winter. Humans, after all, are part of the natural world, so filling your house with plants that are sustainable in the home can help bring life and joy back into your world during the dark winter months.

soil, it can grow rapidly. Mint can be used in teas to soothe upset stomachs after too many holiday treats, and it is also a deterrent for spiders that may find their way inside the home during the cold months. 6. Laceleaf plants are flowering houseplants that take minimal sun to survive and produce beautiful flowers year-round. Seeing flowers around the house can help produce dopamine in the brain thus warding off SAD. Be sure to water more frequently when blooming. Alexandra Montigny enjoys crafting, reading, acting and writing in her spare time. She resides in Truckee and makes her way daily to Tahoe City to work at Granlibakken Tahoe as an Account Manager. Visit granlibakken.com to learn more.

Some houseplants have additional benefits that can aid in combating other winter ailments. Check out six options below: 1. Ferns are a great addition to your home in the winter, as they add humidity back into the air, reducing the amount of dry air that can cause itchy eyes, dry skin and sinus infections. They need indirect sunlight and water only when topsoil is dry.

2. Spider plants are another great plant to add moisture into the air. They need indirect sunlight and their soil should be kept moist. 3. Kava Kava is a large leaf plant that is easy to care for in the home; it needs plenty of direct sun and water frequently. The leaves can be pruned and brewed into a tea to help reduce stress and anxiety that the winter might bring on.

4. Lemon Balm is a lush green herb that has a faint smell of citrus. It is easy to care for, needing indirect light and water frequently. It can be used to make a tea to reduce cold symptoms that inevitably come along with the winter months.

4. 10

5. Mint is an easy-to-grow herb perfect for the kitchen. With indirect light and moist

6. COURTESY PHOTOS

HEALTHY BEGINNINGS â&#x20AC;˘ December 2018

PRP or stem cells for joint regeneration? By Robert A. Eslinger, D.O., H.M.D.

RP (platelet rich plasma) injections for joint regeneration are becoming more widely known as a way to restore joint function without having to undergo surgery. Umbilical cord stem cell injections are another way for people to do the same thing. What are the differences (and the similarities)? Just what is PRP? It is a concentration of the platelets from a person’s own blood. A blood sample is drawn and the tubes are spun in a centrifuge to separate the platelets from the other blood cells.

They offer the possibility of the same benefits, usually with fewer injections. They also do not trigger any reactions because they are such young cells they do not stimulate a response from the immune system. The big difference between the two injections is the cost. The cost for stem cells is higher. The stem cells would be better for a person with more severe disease because they are more potent in stimulating a healing reaction. Both of these techniques offer hope for people with degenerative joint disease who are unwilling or unable to undergo artificial joint replacement surgery. Robert A. Eslinger, D.O., H.M.D. is head doctor at the Reno Integrative Medical Center. Visit www.renointegrative.com or call 775-829-1009 to learn more.

It is known that these platelets are one part of the clotting cycle that helps clot our blood in the event of any situation where our blood needs to clot to keep us from bleeding to death. What was discovered about 20 years ago is that these same platelets are also jam-packed full of what are called “growth factors,” which are released at a site of trauma to help us heal faster.

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This was first put to use by dentists who started injecting concentrated platelets into a tooth socket that had just had the tooth extracted. This helped prevent a very painful condition called “dry socket.”

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Subsequently, some orthopedic surgeons started trying to help people with degenerative joint diseases by injecting platelets right into the broken down joint. They started finding that many times it would help regenerate the joint.

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Many times the benefits last for years. One study (done by orthopedists) even showed that it was able (in some cases) to regenerate the cartilage in the knee! Stem cell injections, on the other hand, are not the person’s own cells. They are harvested from the umbilical cord and placenta of newborn healthy babies with the full knowledge and consent of the mother.

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HEALTHY HEALTHYMIND MIND

n her groundbreaking book on parapsychology, Louisa E. Rhine shares the story of a Colorado man who was recuperating from an operation by spending some time with his grandmother in the country.

The interesting case of a pre-cognitive dream By Andy Drymalski, EdD

One night he dreamed that she came in from gathering eggs and showed him one three times as large as usual, and longer in proportion. He mentioned the dream to her at breakfast and they “laughed at the oddities of dreams.” But later that morning, as he says, “She came in with that crazy egg!” (“Hidden Channels of the Mind,” William Morrow and Company, NY, 1961, p.79) This is an example of a precognitive dream. The dream foreshadowed a future event. However, unlike most precognitive dreams and visions, the portended event was not of great significance. It did not bring very impactful or momentous news. It is reasonable to ask why the psyche (total personality) would care to predict such a seemingly trivial event. There are a few ways to look at this. One perspective would be that the two events were simply coincidental and bore no meaningful connection to each other. This possibility can’t be definitively dismissed, but its foundation is very weak. Statistically, an egg of such size is rare. The likelihood of it being collected on the same morning of such a dream would be an even more improbable coincidence. Another explanation for the concurrence of these two events rests upon the concept of synchronicity. A synchronicity is a meaningful but non-causal connection between events occurring around the same time. The unfolding psychological process in any individual is expressed through various channels such as dreams, symptoms, relationships and other outer life events. If an egg is a symbol of new life, or the potential for new life, a large egg would symbolize magnified potential. If the dreamer was at the threshold of important new growth, this may have been symbolized synchronistically in both a dream and outer life. Both events would be symbolically significant yet non-causally related. A third perspective is that the forewarning of an abnormally large chicken egg was not the primary message of the dream. Rather, the psyche may have orchestrated the rare

According to the dream, if an egg is a symbol of new life, then a large egg would symbolize magnified potential. COURTESY PHOTO

event as an opportunity to help the man and his grandmother become more conscious of its depth and breadth. In other words, it helped them to see that a part of the personality taps into a knowledge of future (and past) events through non-rational and non-material means. The brief story mentions that the dreamer and his grandmother “laughed at the oddities of dreams.” This statement might indicate that they found dreams interesting but nonsensical and, therefore, not particularly meaningful. And yet, to receive first-hand experience of the time-transcending and non-rational dimension of the psyche is a significant and meaningful event. Perhaps it is not unlike a big egg that will one day hatch into a deeper understanding of psychic reality. For more info, contact Dr. Andy Drymalski, Reno and Carson City psychologist, at 775-527-4585, or www.renocarsonpsychologist.com. Enjoy his blog at Jungstop.com.

HEALTHY BEGINNINGS • December 2018

Can’t sleep? Instead of counting sheep, count your breath By JC Conway

t was 2 a.m. and it seemed like the whole world had been asleep for hours.

But not me. I begrudgingly rolled over for what seemed like the hundredth time desperate to fall asleep. But I couldn’t! It was no use! I couldn’t stop my mind from thinking! It felt as though my brain was somehow full and yet empty at the same time. “OK,” I told myself. “If I fall asleep now, I can still get 3 hours of sleep before I need to be up and ready for my test … come on JC, don’t think! Just relax, you

have to ‘will’ yourself to sleep…” Seconds later, another thought came abruptly to my mind that sent fear trembling through my entire body. “What if I sleep through my alarm and miss my appointment tomorrow?” I worried. “I won’t be able to take the test AND I’ll have to pay for it again! That’s $300 that I don’t have! What am I going to do? What if I don’t get into grad school? What will my family think of me? I’ll be such a failure, and then no one will…” Beeeep, beeeep, beeep!!! Dang … time to get up.

Sadly, this is a true story of the night before I took the GMAT (Graduate Management Admissions Test), while applying for business school in 2011. Now, why am I telling you this story? Because we’ve all been there before. We’ve all kept ourselves up at night, worrying about things completely outside of our control. Some might even think of these sleepless nights as a badge of honor — a sign you’re becoming an adult or whatnot. But I have a secret I want to share. It doesn’t have to be that way! Being an adult is not about enduring sleepless nights. It’s not about taking on all of the world’s problems and taking life so seriously that you can no longer find joy in life’s simplest pleasures. Being an adult is about overcoming your mind and your impulse to immediately respond to emotions. It’s about transcending your ego and creating the life you want to live. As they say — you don’t find yourself, you create yourself. So you might ask, how do we transcend the ego and create a better life?

JC Conway operates the Meditating Millennials website, focused on teaching people how to meditate and live with mindfulness. COURTESY PHOTO

Try mindfulness! Nowadays, if I’m having a hard time falling asleep because my mind is racing, I can use my mindfulness practice to help separate myself from the thoughts. I don’t fall asleep because my mind is empty — I fall asleep because I can see my mind clearly. When my mind tries to pull me into an “important” thought, all I have to do is simply remind myself that I’m safe, in bed with my wife, in our beautiful home, and I can’t do anything about tomorrow, tonight. So the next time you can’t sleep, try being mindful. First, see your thoughts. Then, realize it’s OK to have thoughts. However, they aren’t useful at 3 in the morning. Finally, direct your attention away from your mind and into the present moment. You can do this by simply feeling your breath, listening to the sounds in the room or by doing a quick body scan. The more space you create between you and a thought, the more restful you feel. Don’t believe me? Try it for yourself and bring some mindfulness to your bedroom! If you are successful, I have a feeling the next time you open your eyes it will be morning! JC Conway is a millennial mindfulness and meditation blogger/vlogger who wants to help people see that they are much more than just their thoughts. He partners with local companies such as Purposeful Living Healing Center and Good Elephant Co. in Reno. Visit www.meditatingmillennials.com to learn more.

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

HEALTHY MIND

Address your stress

THERE ARE SEVERAL EASY WAYS TO MANAGE, REDUCE STRESS IN YOUR LIVES By Kaleb M. Roedel

ou’re tossing and turning at night. Your back and neck are in knots. You’re dreading your next deadline. You’re stressed.

And you’re not alone. According to the American Institute of Stress, 77 percent of people in the United States regularly experience physical symptoms caused by stress, and 73 percent regularly experience psychological symptoms caused by stress. Amy Smith, integrative services nurse practitioner for Barton Health in South Lake Tahoe, says there are a variety of ways to manage and reduce your stress.

EXERCISE Some people may feel they simply don’t have time to squeeze exercise into their day. Smith says all it takes is a few minutes to make a difference. “Even five minutes of exercise gives a sense of control in stressful times, because

they made that active decision and completed it,” she says. “Setting small goals helps.” Truth is, often times when people are stressed, they are doing things because they feel an obligation, states Smith. Making an active choice to exercise is beneficial not only physically, but mentally as well in having a sense of accomplishment as they move forward in their day.

MEDITATION Meditation, the act of quieting your conscious awareness, is a stress management technique that can greatly lower your stress and anxiety. In fact, according to research done by Dr. Richard Davidson at the University of Wisconsin, people who meditate develop neuron pathways to the left side of the frontal lobe (known as the left prefrontal cortex).

Meditation is a stress management technique that can greatly lower your stress and anxiety. PHOTOS: GETTY IMAGES

HEALTHY BEGINNINGS • December 2018

This, according to Smith, is where we feel contentment and happiness. Essentially, through meditation, you can train your brain to favor feelings of happiness. Smith compared it to training for a marathon.

Smart breathing techniques can help lower your blood pressure and pulse rate.

“You do a little bit (of meditating) everyday,” Smith says. “When you meditate, the whole purpose is to build an awareness of your thought. The more you do that, the more you can rewire your brain and be less reactive.” And so, what are different ways one can meditate?

FOCUSED BREATHING This practice focuses on consciously observing inhalation and exhalation and the rise and fall of your chest. Smith suggests a 4-7-8 breath count: Inhale through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds. This practice lowers your blood pressure and pulse rate.

EXPRESS GRATITUDE Being thankful, showing appreciation and sharing kindness — all seem to be qualities that should come naturally, though often not. Cultivating gratitude is a skill and takes practice. The connection between gratitude and stress may not be immediately obvious. Gratitude allows you to detach from a stressful period and savor a positive memory or experience.

“The whole idea is to just notice it, but not react to it, and go back to the mantra,” she adds.

PROGRESSIVE MUSCLE RELAXATION

This positive focus can create a positive sense of wellbeing. This can distract you from your worries and upsets.

It’s no secret: the more you’re stressed, the less you sleep. Along with nighttime meditation, you can do progressive muscle relaxation while you’re lying in bed.

Remember that it’s hard to think of two things at the same time. To incorporate more gratitude, start a gratitude journal — write down at least one thing you are thankful for each day, or while completing daily tasks (i.e. like when brushing your teeth), think about what you are grateful for.

This can be done with isometric holds of your muscles, working from your toes to your head to bring a kinetic awareness to how your body feels, says Smith. You should perform the holds for 30 seconds, release, and move to the next muscle group until your body feels fully relaxed.

Expressing gratitude to others can create and enhance relationships. You feel better about yourself, and others in turn feel better about you.

FOREST BATHING

The bonus is that you may get a thankful response of gratitude from the person to whom you express gratitude. Most often that can make your day and lower your stress.

Originated in Japan, forest bathing is the practice of being outside and taking a mindful walk through nature, and taking notice of things like the way the wind blows in the trees or the sound a bird makes while flying by.

TRANSCENDENTAL MEDITATION

“It’s having an awareness of the surroundings and whatever you happen to notice … being fully present,” Smith says. “The principle behind the practice is to have a sense of gratitude for your surroundings.”

With this form of meditation, you focus on a positive mantra — a sound or phrase. Repeat this mantra over and over, either aloud or silently in your head, which suppresses negative or distracting thoughts from seeping in. While there are plenty of examples of positive mantras, a simple and effective one you might want to try is, “I don’t sweat the small stuff,” made popular by New York Times best-selling author, motivational speaker and self-proclaimed “spirit junkie” Gabby Bernstein. Smith said sometimes while repeating your mantra, your mind might start to wander off to stressful thoughts — grocery lists, laundry, work. The key is to pivot away from them.

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

Naturally, there’s no shortage of places to forest bathe in the Lake Tahoe area — whether you’re walking along the impossibly blue Tahoe waters or hiking the trail system that weaves through the region’s forests. Smith suggests: “Just go outside. Even if you’re limited in mobility, go in your backyard.” Kaleb M. Roedel is a reporter for the Sierra Nevada Media Group, which publishes Healthy Beginnings. This article originally appeared in the magazine, “Orthopedics & Wellness,” which published in July 2018 and was produced by the Sierra Nevada Media Group for Barton Health.

HEALTHY BODY

Why Applied Kinesiology can help your alignment and health

pplied Kinesiology (AK) is now 54 years old. What is AK, you might ask? Chiropractor George Goodheart introduced it in 1964. After making observations about muscle function and health, he began teaching AK methods to other chiropractors. AK is a system for evaluating body function that is unique in the healing arts. Much of the improper signaling that occurs in functional health problems is a result of improper balance of the nervous system, organ systems and muscular system. In 2003 it was the eighth-most frequently used chiropractic technique in the United States and has also been used by naturopaths, medical doctors, dentists, nutritionists, physical therapists, massage therapists and nurse practitioners. When Applied Kinesiology is used in conjunction with the standard methods of diagnosis developed in medicine and chiropractic work, chiropractors have a greater ability to understand a patient’s health problems. Much of the improper signaling that occurs in functional health problems is a result of improper balance of neuro-humoral control. This humoral system directly or indirectly alters cardiac function, vascular function and arterial pressure. With AK, techniques and advances have been made in this functional evolution. Corrections are directed toward nutritional supplementation, glandular function, neurological function and sometimes even the mental aspect of health.

By Dr. Tony Jensen AK recognizes that the body is a self-maintaining and self-correcting mechanism; it looks at the patient and the body as a whole. When health is lost, something is interfering with the body’s adaptability, and it is unable to cope with the different environmental stresses. The examination focuses on how the body is dysfunctioning, the cause of dysfunction, and finally the therapeutic efforts that will enable it to regain and maintain health. Integrating AK with a chiropractor and good adjusting techniques — or newer technology like ProAdjuster — ensures a proper method of fixing functional disturbances in the body. When a chiropractor palpates your spine, he or she is checking for joint fluidity, motion and or rigidity. Improper motion affecting the nerve function is called a subluxation.

In a similar fashion to palpation, the ProAdjuster can determine whether the vertebra’s motion is too rigid or too fluid. However, instead of utilizing the doctor’s judgment as to what areas are too rigid or too fluid, the ProAdjuster measures precise levels of motion. Therefore, the ProAdjuster can isolate a problem area faster and more accurately than manual procedures. Also, there is no twisting or turning needed to get your nervous system functioning properly. In Dr. David Windsor’s study named the “Windsor Autopsy Report,” the research found that in almost all cases where there was an organ disease, there was a pinched nerve associated with that organ. Combining Applied Kinesiology with the ProAdjuster to decide which direction the spine or extremities (i.e. arm, leg, etc.) or TMJ (i.e. jaw) should be adjusted alleviates the pressure on the nervous system. Remember — your alignment is essential to your health; it is to your benefit to utilize professional care for it. 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.

REFERENCES: 1. “Applied Kinesiology Synopsis,” by David S. Walther, 1988 2. web.archive.org/ web/20080406091309/http://www. amerchiro.org/pdf/PDR/H-Chiropractic%20Techniques.pdf 3. en.wikipedia.org/wiki/Applied_ kinesiology 4. www.cvphysiology.com/Blood%20 Pressure/BP007.htm 5. www.proadjusterlifestyle.com/index.php?do=chiropractic#section4

Applied Kinesiology is a system for evaluating body function by way of muscle strength testing.

6. Walther, David S. “Applied Kinesiology Synopsis: Windsor Autopsy Report.” Dr. David Windsor. 1988.

PHOTO: SHUTTERSTOCK 16

HEALTHY BEGINNINGS • December 2018

Embracing self-awareness

DO YOU KNOW WHAT IT TAKES TO REALLY MAKE A DIFFERENCE? By Carole Bucher

s a personal empowerment skill, experts agree there’s nothing more critical than self-awareness. Yet habit, ego, social pressures and even too few neural pathways prevent people from working on it consciously. They usually resort to it only when facing an inescapable need for change in themselves or their environment.

Below are certain qualities that self-awareness is known to improve. These characteristics accelerate personal growth, improve relationships with family and friends, and increase your ability to contribute effectively to community on every level, even politically. See what resonates: 1. 2. 3. 4. 5. 6.

Being proactive instead of reactive — make better choices in what you say and do. Becoming more neutral in discussions — listen more carefully. Developing healthy boundaries — take things less personally. Understanding that mistakes (yours and others) are necessary to grow and learn. Transforming judgment into curiosity — be more interested in everything. Learning what makes you “tick” so you can see yourself and others with more humanity, as thinking, feeling, conscious beings.

If these possibilities inspire you to explore, let’s deconstruct how lack of awareness can derail your possibilities: create negative, inauthentic behaviors; and generally disempower you. It goes like this; • Thoughts arise out of the blue (based on what you see/hear, your associations, memories, insights, even intuition). • Thoughts produce emotional responses that you are often not aware of. • Emotional responses can be felt/sensed in your body as physical feelings. • These feelings/sensations can evoke actions or reactions that you may carry out, consciously or unconsciously. E.g., you see something that reminds you of a sad or violent movie; you get depressed or angry without noticing, argue with your colleagues or spouse, or worse, completely misunderstand someone’s behavior because you’re lost in an imaginary place having NOTHING to do with reality. You might even get into a physical fight based on “nothing,” although you think you’re right. Serious uh oh! Our thoughts aren’t trustworthy! However, when you learn to feel more deeply in your body, you can pause and self-inquire, use the physical feelings as reminders to check in with yourself, and test the validity of your conclusions or judgments before you say or do anything. You can track the physical and emotional feelings back to your thoughts and stop getting lost or dragged down an emotional rabbit-hole where distortion happens and bad choices loom. You can discover and assess the emotions underneath your reactions. You’ll see that your perceptions are sometimes off base and/or disconnected from reality, especially about other people. Or, you may validate your perceptions. But you’ll avoid inaccurate conclusions and misunderstandings, large and small, because you are deciphering the feelings in your body intelligently. The biggest, most mysterious benefit from self-awareness is your connection to the innate wisdom of your nervous system. Here, doors open to better physical, mental and emotional health. You get along better in the world, understand more and are less fearful and negative — an empowering payoff for your work. Tabor Griswold, program director for the UNR School of Medicine’s Nevada Health Workforce Research Center, participates in a Reno Feldenkrais Awareness Through Movements class. PHOTO: CAROLE BUCHER

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

Commit to learn about yourself — body and mind — and watch the transformation in your life — your gift to yourself and the world! Wishing you a wonderfully moving holiday! Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/teacher and owner of Reno Feldenkrais Integrative Movement. Visit renofeldenkrais.blogspot.com to learn more.

HEALTHY BODY

18 exercises you can do at work without being noticed By Caren Roblin

y now, most of us know that sitting for long periods of time isn’t good for us. One study published in Time Magazine in 2014 found that sitting could increase your risk of cancer by up to 66 percent. As a result, there are an endless number of workplace suggestions that range from jumping jacks to pushups leaning against your desk. And they’re all valid. But what if you’d rather not be noticed by your coworkers? Is there anything you can do while sitting at your desk? You’re in luck. Here are 18 sneaky suggestions:

1. Glute squeezes. While sitting in your chair, squeeze your buttocks for 5 to 10 seconds and then release. Repeat until you tire. 2. Bicep pulls. Place your hands on your desk and hang on. Slowly push your chair back until your head is between your arms and you’re gazing at the floor. Then, pull yourself back in, slow and controlled. 3. Core swivel. If you have a swivel chair, sit upright. Hover your feet over the floor, hold the edge of your desk with your fingers and thumb. Use your core muscles to swivel the chair from side to side. 4. Thigh press. Find a sealed package of printing paper or a similar-size book. While seated, place the item between your knees and press your legs inward, engaging the inner thighs. Continue squeezing for 30 to 60 seconds at a time. 5. Tricep pulses. While sitting in your chair, extend your arms straight down, hands pointing toward the floor. Pulse arms backward, engaging the tricep muscles until you tire. 6. Core squeeze. This one is simple. Adjust your chair height to make sure your feet, hips and arms are at a 90-degree angle. Then, engage your core to keep your back straight all day. This helps your posture as well. Looking to mix it up? Squeeze 10 to 15 reps at a time to get that extra burn in your tummy. 7.

Handshake press. Clasp your hands together as if you’re giving yourself with one thumb pointing toward the floor and the other pointing toward the ceiling. Pull for 20 seconds at a time, and repeat until you tire. 8.

Just because you’re stuck at work doesn’t mean you can’t stay physically fit. PHOTO: GETTY IMAGES

Isometric shrug. While sitting, grab the side of your chair as if you’re trying to lift yourself. Hold and contract as if you’re trying to lift the seat of your chair while you’re sitting on it. 9. Leg raises. While sitting in your chair, lift one leg forward and extend it straight. Hold for 5 seconds, then lower toward the floor without touching the floor. Hold for 5 seconds. Alternate legs. For more of a core exercise, add a crunch. 10. Back shoulder squeeze. Roll back your shoulders until the shoulder blades are pinched together. Pretend you’re holding a pencil between the scapulas. Hold for 5 or 10 seconds at a time.

HEALTHY BEGINNINGS • December 2018

11. Isometric bicep curl. Move your chair close to your desk. Make a fist while your elbow is at a 90-degree angle. Turn your hand as if you’re doing a hammer curl or open your palm. Slide your arms underneath your desk. Push up against the desk with your fist or hand. 12. Isometric tricep pushdown. Similar to the isometric bicep curl, you’ll want to move your chair close to your desk. Make a fist while your elbow is at a 90-degree angle. Turn your hand as though you’re doing a hammer curl or open your palm. Push down toward the desk and raise your triceps.

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13. Seated ab crunch. With both of your elbows on your thighs, try to curl your chest in toward your legs while resisting the movement with your arms. Hold for 10 seconds at a time, and repeat until you tire. 14. Twinkle toes. Speedily tap your toes on the floor under your desk. 15. Arm raises. To work your chest and shoulders, place your hands on the arms of the chair while sitting and slowly lift your bottom up. Lower back down without touching the seat. Hold for 5 seconds at both the top and bottom of the exercise. 16. Prayer hold. Sitting upright, bring the palms of your hands together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold for 20 seconds at a time and repeat until you tire. 17. Shoulder shrug. Raise both shoulders up toward your ears. Hold for 5 seconds, then release. Repeat until you tire. 18. Isometric neck extension, rotation, retraction. To strengthen your neck muscles on one side, place your right hand against the right side of your head and try to push against your right hand. Switch sides. For rotation, place your hands on both sides of your head and try to turn your head to the left and right without letting your head turn. For extension, place both hands behind your head and retract your head backward into your hands. Of course, workdays can get crazy. To remind yourself to get silently moving while at work, set calendar reminders using Microsoft Outlook or go old-school with some Post-Its around your desk. Caren Roblin — director of content for the Sierra Nevada Media Group, which publishes Healthy Beginnings — is a Kaia FIT Sierra coach and NCCPT (National Council for Certified Personal Trainers) and TRX certified personal trainer. Email her at croblin@sierranevadamedia.com with feedback.

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

HEALTHY EATING

Tea time

THERE ARE PLENTY OF FUNCTIONAL TEAS FOR JUST ABOUT EVERY MOMENT COMPLIMENTARY FACE PAINTING

Saturday, February 14th only: From 12 pm to 2 pm. there will be a face painter at the Day Lodge. aking time out of a busy day to enjoy a steaming cup of tea is good for the soul —and the EPICMIX body if you select the right blend. PHOTO

Saturday and - EpicMix This month, Healthy Beginnings caught upSunday with three Northern Photo Nevadawill have large conversation for guests to take photos in various locations around tea producers — BlendBeehearts and Davidson’ s Organics in Sparks, andwith Truckee Meadow Herb in Reno — the to find out about their favorite will functional teasavailable for resort. Photographers also be at the race course the season ahead. They didn’t disappoint. taking photos.

VALENTINE’S SCAVENGER HUNT Saturday Sunday - prizes will be hidden in the village and on — Forand inflammation the mountain to be found. Burn Baby Burn by BlendBee is a green tea blend infused with organic turmeric EPICMIX VIRTUAL PIN powder, black paper and coconut and designed to Come ski inflammation on Valentine’s 2/14, and receive the Ski reduce and Day, assist inSaturday weight loss. Heart pin on your EpicMix account.

ntine’s

FESTIVITIES RTHSTAR

By Claire Cudahy

— For sleep Sleep by Davidson’s Organics is made with lavender flower to soothe a restless mind, chamomile to promote recovery from sleep and fight grogginess, and cooling gotu kola to help prevent interruptions in sleep from reactions to emotional imbalances like hot flashes. Along with cinnamon bark, licorice root and cardamom seed, the tea is designed to balance mind, body and emotional states.

— For digestion

TAVERN 6330’

Digest by Davidson’s Organics uses cumin and fennel seeds to — For energy anddonating muscle recovery Tavern 6330’ will be 10% of all dessert sales on February combat gas, bloating and constipa14th to Tahoe SAFE Alliance. They will also be offering a Valentine’s tion, while ginger and peppermint DayMountain Menu onMatcha 2/14. by BlendBee is crafted counteract acid reflux, heartburn with slow-release caffeine, an all-organic and ENTINE’S FUN RACE and nausea. Lastly, dandelion root premium-grade Matcha Green Tea Powder, and STAR GAZING SNOWSHOE TOURS works to offset slow digestion and mixed with Ashwagandha root, Marshmallow . each day. Challenge your loved lethargy after eating. root & Holy Basil to help reduce muscle soreTime: Varies. Take advantage of the dark skies above Northstar on e’s race and find out who gets ness and inflammation. a snowshoe tour and telescopic viewing with star guide and poet r! Skiers and riders of all levels Tony Berendsen. The 2 to 2.5 hour guided tour begins at the Cross his fun race at our EpicMix Race The group e $6. — For cold and flu Country Ski, Telemark & Snowshoe Center at 5pm. — For immune support will trek through the serene forest while observing the starry sky will receive a complimentary above, all while working way to the Village at Northstar. Eachby Truckee Meadow Herbs is an adaptogen, meaning Organic Cold and Flu Tea by Truckee Meadow Herbsyour combines pepperAstragalus root adventure willa blend include laser the stars anditconstellations, mint, yarrow, elder, ginger and rose hip for thataaims to tour reduceofthe boosts the adrenal system, which regulates the body’s responses to a telescopic viewing using top-of-the-line telescopes, length of illness. the immune system, peppermint and yarrow Celestron physical, mental and emotional stresses. It also contains abundant antioth days will be donated toGinger the boosts ease fevers and promote digestion, elder soothes swollen sinuses,aand andwine research has found it has anti-inflammatory and antibacteand a chance to relax around firerose pithip and warmoxidants up with packs a punch of vitamin C. rialinproperties. and hot cider. Dogs on leashes are welcome to join the fun! nce is to end the incidence and rtner violence, sexual violence, Claire Cudahy is a special ahoe and Truckee. assignments reporter for the Sierra Nevada Media Group, every person has the right to which publishes Healthy d abuse. Beginnings. Email her at violence ccudahy@swiftcom.com refore it with feedback. • Highest quality non-toxic hair color ucation, FULL-SERVICE • 100% grey coverage yone in • non-toxic Hair Color • Private salon environment nce-free • 100% Grey Coverage • One-on-one consultation, ionships • Rich in Nutrients highly personalized service ase visit • Kim specializes in Color, • Expert color, cutting and texturizing Cutting & Texturizing • No PPDs – environmentally friendly C-24630

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HEALTHY BEGINNINGS • December 2018

Christmas in the kitchen: a recipe for wellbeing By Annora McGarry

ull of tasty smells, treats and dishes, the kitchen becomes a hub for families and loved ones to gather during the holidays.

Often cooking is viewed as a chore, but it shouldn’t be. Cooking and baking have bountiful mental and physical health benefits. This holiday season, take some time to truly appreciate the practice of cooking and baking and reap the benefits to your wellbeing.

Healthy meals When you cook rather than purchasing meals, you will inherently make them a bit healthier. Many restaurant or frozen meals have large amounts of sodium and fats. Cooking your own food gives you the freedom to prepare dishes the way that you like, using healthier methods. You may think that you don’t like kale. Well, have you ever had it in a soup?

Cooking as a meditation Have you ever prepped vegetables, only to realize that an hour has passed? Cooking directs your focus to a singular task, and keeps your hands busy. It offers the perfect respite for an overactive and overstimulated brain by allowing you to focus on the task at hand, while blocking out unwanted distractions. Cooking is also a fantastic creative outlet. Try a different blend of herbs and spices in a dish. Test out a new pie filling. Creating new dishes is a wonderful form of self-expression, and it helps to improve brain plasticity. It also gives you bragging rights — a great confidence booster. When people ask for the recipe of your dish, you’ll undoubtedly get a major self-esteem boost.

Have you tried kale chips? Ever tenderized it with some lemon juice? When you are able to manipulate ingredients to suit your personal palate, you may find yourself looking forward to eating those dark leafy greens that you used to avoid. This winter, enjoy a healthy and happy holiday season. Take the time to appreciate the practice of cooking with and for your loved ones. 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.

Having trouble focusing? Work on cooking the way that you would a meditation practice. Imagine dicing carrots. Wash the carrots, examine the texture, observe the smell of the carrot, and dice it mindfully. Notice the sound of the knife as it hits the cutting board, and appreciate how beautiful the bright vegetables look when they hit the pan. Yes, it can be a meditation.

Altruistic cooking

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When you bond with others over cooking, you are expressing our mutual care and respect for each other. Handing your niece a spoon to mix the batter gives each person a feeling of importance and meaning, and forces you to work together — delegating and compromising as needed. When you cook for others, you are providing them an essential need for life — food. Although you may not consciously perceive it as a survival tactic, subconsciously, this exchange is a meaningful gesture. On a more conscious level, when you cook for someone, you are doing more than just helping them to survive-you are speaking a love language.

TRANSFORMING & INNOVATING YOUR LOCAL MEDIA COMPANY IN TODAY’S WORLD TRANSFORMING & INNOVATING Traditional media companies are changing with the times…leveraging IN TODAY’S their core strengths to remain WORLD relevant to advertisers Traditional media companies arecommunities. changing with the times…leveraging and to their their core strengths to remain relevant to advertisers and to their communities. Local media companies have ahave major strategic advantage: Local media companies a major strategic Longstanding relationships with advertisers in their advantage: Longstanding realtionships withmarkets. Local media companies have a major strategic advantage: advertisers in their markets. Longstanding relationships with advertisers in their markets.

88 PERCENT

of local businesses surveyed said they considered their local newspaper, TV or 88 PERCENT radio sales reps to besurveyed digitallysaid savvy. of local businesses they considered their local newspaper, TV or radio sales reps to be digitally savvy.

There are

91 THOUSAND

There are local advertising reps in the U.S., the vast majority of whom sell digital as 91 THOUSAND well as traditional local advertising reps advertising. in the U.S., the vast majority of whom sell digital as Local media companies dominate digital advertising well as traditional advertising.

in smaller markets: Local media companies dominate digital advertising in smaller markets:

HEALTHY BEGINNINGS | MARKETING@HBMAG.COM COURTESY PHOTOS

Local media companies sold

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

$10.5 BILLION

in Local digitalmedia advertising in 2015. companies sold

The heaviest hitters in this field were daily newspapers selling $5.1hitters BILLION The heaviest in this field were daily newspapers selling

$10.5 BILLION There has been a boom in local media $5.1companies BILLION offering digital and marketing services: There has been a boom in local media companies

in digital advertising in 2015.

HEALTHY EATING

What’s cool about kava?

A LOOK AT THE ALL-NATURAL, ANTI-ANXIETY BEVERAGE SWEEPING AMERICA By Claire Cudahy

EDITOR’S NOTE Kava could interact with other medications or health conditions, so please consult a doctor before consuming the plant.

or centuries, Pacific Islanders have used kava — a plant species in the pepper family — to brew a drink lauded for its calming effect. It’s been used to treat everything from anxiety to migraines, and in some cultures, the drink is consumed during religious and cultural ceremonies like weddings and funerals. Kava has been growing in popularity across the United States. Reno-based Sol Kava is one of roughly 100 kava bars in the country, according to kava website hub “Kalm With Kava,” and the only establishment of its kind in Northern Nevada. “I first tried kava on the big island of Hawaii. It was very relaxing, and I was introduced to the whole spiritual experience that first time. It really just moved me,” said entrepreneur and holistic health advocate Kristen Jaskulski,

who opened Sol Kava in April 2017. “I thought it would be a really great addition to our community. Reno is a town that’s been encouraging partying for a long time, so opening a kava bar was a nice place that encouraged sober conversation and enlightenment.” Jaskulski recently sold the business, which is still in operation at downtown Reno’s West Street Market, and now sells a line of kava, sourced from Fiji, at Great Basin Community Food Co-op. Her kava is also served on tea night at The Studio in Reno. “It’s an anti-anxiety tool,” explained Jaskulski. “It really helps with stress, anxiety, muscle tension, and muscle soreness.” Among other research, a 2013 study published in the “Journal of Clinical Psychopharmacology” found that kava significantly reduced symptoms in participants diagnosed with general anxiety disorder. Kavalactones are the active ingredients in kava, and there are six major ones, according to leading kava expert Dr. Vincent Lebot, who’s based in Vanuatu, a Pacific Island nation.

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HEALTHY BEGINNINGS • December 2018

Lebot says the kavalactone kavain — mostly concentrated in the root of the plant — is responsible for feelings of relaxation. The mild feelings of euphoria come from the kavalactone desmethoxyyangonin, which boosts dopamine levels. Kava can be consumed in tablets or extracts, but the most popular way is drinking kava, either by steeping fresh or ground and dried kava powder. With an earthy flavor, kava is described by many as an acquired taste.

The most popular way to consume kava is by drinking it, by steeping fresh or ground and dried powder. PHOTO: SHUTTERSTOCK

“It’s really delicious if you put it in orange juice or some sort of chocolately beverage,” said Jaskulski. “The recommended serving is about five (coconut) shells. You want to give yourself enough time to feel the relaxation effects, so have a couple of shells and chill and enjoy your company.” But kava’s popularity has come with its fair share of controversy. A 2002 German study connected kava to liver damage, resulting in a now-reversed regulatory ban in the country. It prompted the U.S. Food and Drug Administration to advise consumers that kava might lead to liver damage. While some studies have indicated an association between heavy kava consumption and higher levels of a liver enzyme that suggests the liver’s bile could be affected, another study of kavalactones’ effects on rats found no signs of liver toxicity even when the subjects were exposed to high dosages. However, over consumption can lead to a loss of balance, double vision and skin drying, but experts note that just like with coffee or alcohol, it’s about consuming in moderation. Due to the plant’s growing popularity around the world, the governments of Fiji, Samoa and Vanuatu have partnered with the Pacific Horticultural and Agricultural Market Access program to develop standards for the industry. The standards will focus on food safety, production methods and testing methods. “It’s an alternative when you’re looking for a pain reliever, a stress reliever, or you want a glass of wine at the end of the day, if you try kava instead you might find a more holistic healthful approach to your wellness,” added Jaskulski. Claire Cudahy is a special assignments reporter for the Sierra Nevada Media Group, which publishes Healthy Beginnings. Email her at ccudahy@swiftcom.com with feedback.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

HOT SPRINGS Carson Hot Springs Resort 1500 Old Hot Springs Rd., Carson City 775-885-8844 David Walley’s Hot Springs Resort 2001 Foothill Rd., Genoa 775-782-8155 davidwalleys-resort.com Steamboat Hot Springs 16010 S. Virginia St., Reno 775-853-6600 steamboatsprings.org

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 Reno Integrative Medical Center Robert A. Eslinger, DO, HMD 6110 Plumas St., #B, Reno 775-829-1009 renointegrative.com Dr. Eslinger brings over 40 years’ experience to the practice of Integrative Medicine at Reno Integrative Medical Center here in Reno. He has learned to apply a broad range of conventional and alternative therapies to provide each patient a combination that is best suited to their individual condition and circumstances. The best therapy is one that works with the body, not against it. 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. 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.

HEALTHY BEGINNINGS • December 2018

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

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.

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

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

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

SKIN CARE 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.

Scraps Dog Company 7675 S. Virginia St., Reno 775-853-3647 scrapsdogcompany.com

Lesley’s Organic Skin Care 800 S. Meadows Pkwy, #400, Reno 775-313-4489 lesleyskincare.com

PHYSICAL THERAPY

Verona Skin Therapy Joyce Pontillas, ND 1230 Westfield Ave., Reno 775-409-3301 skinjoy.net

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 Reiki House 305 W. Moana Ln., Ste. B3, Reno 775-234-2751 reikihousenevada.com Reno Tahoe Reiki 1026 W. 1st St., Reno 775-742-6750 renotahoereiki.com

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!

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

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

SPIRITUAL CENTERS Center for Transformational Healing Berna Joy Boettcher, M.S., Ed.D. 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

STEM CELL THERAPY Reno Integrative Medical Center Robert A. Eslinger, DO, HMD 6110 Plumas St., #B, Reno 775-829-1009 renointegrative.com Stem Cell therapy is now available at Reno Integrative Medical Center. Stem Cells have come a long way with little fear of allergic reaction or rejection. They can be administered into specific deteriorated joints or given IV for the whole body. Contact us to book your appointment now and for more information (some exclusions apply).

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

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

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!

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

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

THE CORK BOARDS PSYCHOTHERAPY

HEALTHY BEGIN HEALTHY BEGINNINGS HEALTHY BEGINNINGS LIFE’S A JOURNEY

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

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HEALTHY BEGINNINGS • December 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.

1Parade of Lights

Carson Valley Chamber of Commerce’s 23rd annual familyfriendly event 5 p.m. Main Street, Gardnerville carsonvalleynv.org

1The Feldenkrais Method Class 10-11:30 a.m. (every Saturday) Editor’s note: These classes go on winter break starting Dec. 15, resuming Jan 7, 2019. 250 Bell St., Reno renofeldenkrais.blogspot.com

2Sunday Yoga

6The Feldenkrais Method Class 5-6:30 p.m. (every Thursday) Editor’s note: These classes go on winter break starting Dec. 15, resuming Jan 7, 2019. Reno Buddhist Center, 820 Plumas St. renofeldenkrais.blogspot.com

6-9 Tahoe Film Fest

Features, documentaries and environmental films will premiere Several times, Incline Village, Northstar, Truckee tahoefilmfest.org

The annual holiday goes from Dec. 2-10.

7-16 A Christmas Chaos

Proscenium Players Inc. presents A Christmas Chaos – a twist on A Christmas Carol Several play times, Brewery Arts Center, Carson City breweryarts.org

3Swing Dance Lessons

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

4Healing Clinic, Energy Healing 5-7 p.m. (every Tuesday) Reno Psychic Institute, Reno renopsychicinstitute.com

4Community Vinyasa Yoga 5:30 p.m. (every Tuesday) The Yoga Pearl, 2655 Vista Blvd., Sparks theyogapearl.com

5Salsa Social Dance

Have fun and get some exercise with an hour-long lesson 6 p.m. (Wednesdays) 315 N. Carson St., Carson City yballroomdance.com

Holiday concert with Mary Kaye, with pre-concert community dinner 5:30 p.m. Genoa Town Hall genoanevada.org

7-9 The Nutcracker

A.V.A. Ballet Theatre presents the annual Nutcracker Ballet performance Several show times, Pioneer Center, Reno pioneercenter.com

7-9 Festival Of Trees And Lights

The annual Barton Foundation fundraiser features Mrs. Claus Gift Shop, photos with Santa and more Montbleu Resort Casino & Spa, Stateline bartonhealth.org/foundation

8Tahoe Adventure Film Festival

Specially selected films highlight the best in action sports. Montbleu Resort Casino & Spa, Stateline laketahoefilmfestival.com

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

15 Reno Santa Pub Crawl

The largest Santa Pub Crawl in the country returns All night long, Downtown Reno renosantacrawl.com

9Meditation for All

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

15 Pictures With Santa 10 GROOVE Reno-Tahoe

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

2Hanukkah Begins

8A Genoa Cowboy Christmas

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

11 Weekly Yoga Class

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

11 The Feldenkrais Method Class

Noon-1:15 p.m. (every Tuesday) Editor’s note: These classes go on winter break starting Dec. 15, resuming Jan 7, 2019. 250 Bell St., Reno renofeldenkrais.blogspot.com

Bring your child (or well behaved pet) for the annual Holiday with a Hero fundraiser 10 a.m. – 1 p.m. DeBug Computer, Carson City debugcomputer.net

16 Open Play

11 a.m. (every Sunday) The Nurturing Nest, Reno nurturingnest.com

18 Mini Reiki Healing Session

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

13 Yoga For Lunch

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

14-16 Noel — The Musical

The story of how a little girl saved Santa will be performed Several show times, Pioneer Center, Reno pioneercenter.com

26 Kwanzaa Begins

The annual holiday goes from Dec. 26 to Jan. 1.

27-31 Nevada Chamber

Music Festival 15th annual festival features unique concerts showcasing world-class musicians Nightingale Concert Hall, Reno renochamberorchestra.org

29-31 SnowGlobe Music Festival

The three-day outdoor music festival features headliners Above & Beyond, Diplo, Eric Prydz and RL Grime at Lake Tahoe Community College in South Lake Tahoe. snowglobemusicfestival.com

31 Please celebrate responsibly!

22 A Charlie Brown Christmas TheaterWorks of Northern Nevada presents A Charlie Brown Christmas Brewery Arts Center, Carson City breweryarts.org

24 Christmas Eve

Torchlight Parade Follow the same route as athletes of yesteryear when you ski down Granlibakken’s Ski Hill, then enjoy photos with Santa granlibakkentahoe.com

31 New Year’s Eve Snowshoe Tour

Guided snowshoe adventure by moonlight, followed by hot chili and drinks. 5:30 p.m., Tahoe Donner tahoedonner.com

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