Healthy Beginnings Magazine January 2019

HEALTHY BEGINNINGS

HBmag.com ISSN 2150-9921

JANUARY 2019

TAKE ONE

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

Food For Thought

Fasting Rises to the Forefront of Regenerative Medicine

Enhancing your Immune System for Better Health Human Amniotic Membrane Learn About an Alternative Source of Stem Cells

Learn To Love Yourself

Reflecting on a Jungian View of Self-Love

Your Resource for Natural Living Healthy Beginnings is printed using recycled newsprint and soy-based inks since August 2006.

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HEALTHY BEGINNINGS • January 2019

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CONTENT HEALTHY LIVING

HEALTHY EATING

12 Try These 15 Ideas To Improve Your Self-Care In 2019

14 Change Up Your Healthy Eating Habits By Enjoying A Plant-Based Diet

05 Why You Should Set Small, Incremental Goals This New Year

06 Fasting — And Its Rise To The Forefront Of Regenerative Medicine

16 Tips For Getting On The Path Of Self-Actualization 22 Human Amniotic Membrane — An Alternative Source Of Stem Cells

IN EVERY ISSUE

HEALTHY MIND

26 The Cork Boards

20 Enhancing Your Immune System For Better Health

18 The Endocrinology Of Traumatic Brain Injury

04 Publisher’s Note

24 Local Wellness Directory 27 Local Events Calendar

21 Going Within — A Year For Personal Atonement 23 Taking A Jungian View Of Self-Love

ON THE COVER

HEALTHY BODY

06 Food For Thought

08 Living Consciously With Yoga’s 10 Ethical Guidelines

22 Human Amniotic Membrane

10 Take Action Daily To Celebrate Your Body’s Wins In 2019

23 Learn To Love Yourself

20 Enhancing Your Immune System For Better Health

11 Make 2019 The Year You Learn How To Stop Injuring Yourself

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

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P bli h ’ Letter Publisher’s L tt

HEALTHY BEGINNINGS 50 W. Liberty St. Ste. 203, Reno, Nevada 89501

Positive Changes

H

ello and hearty welcome to 2019.

Some of you may remember me.

My name is Dawn Gowery, and I created Healthy Beginnings magazine from the ground floor up, launching the first edition back in August 2006, later selling the publication to Swift Communications in February 2015.

This past fall, Swift hired me to conduct a customer satisfaction survey, which led to many positive findings, as well as feedback on where we can improve.

Many core advertisers missed the feel of the newsprint cover; they felt it had an organic feel that fit with the overall theme and focus of the magazine’s content.

We listened, and in the coming months, you will notice subtle changes that will enhance and improve an already trusted resource.

It was very encouraging to visit with many of Healthy Beginnings’ core advertisers and to visit several distribution locations, as well as to meet a few new advertisers.

As fate would have it, I am happy to be back as the publisher of Healthy Beginnings magazine, and I am excited to work with the team here!

Please look for my phone call, as I am happy to meet with each advertiser to reaffirm expectations within our partnerships. I have missed our relationships, as they were very special to me.

I would also like to take this time to recognize two great people who helped me when I was first launching the magazine. June Milligan of Joyful Changes passed away in 2016. June was one of my first advertisers and she wrote the monthly book review column. Also, Robert Day — who operated HB’s distribution program for several years — passed away this year. It was a privilege knowing and working with June and Robert!

Onward and upward — or as Dr. Seuss says, “Oh, the Places You’ll Go!” Life is a journey. Make it a healthy one!

To your health and happiness, Dawn Gowery Publisher, Healthy Beginnings

PUBLISHER

Dawn Gowery | publisher@HBmag.com Office Phone: 775-850-2293

EDITOR

Kevin MacMillan

GRAPHIC DESIGNER Mikey McGarvey

ADVERTISING & SALES

Dawn Gowery | publisher@HBmag.com

DISTRIBUTION & CIRCULATION Dawn Gowery | distribution@HBmag.com

CONTRIBUTING WRITERS

Carole Bucher, Dr. William Clearfield, Claire Cudahy, Andy Drymalski, Robert A. Eslinger, Dr. Robert Floyd, Dr. Kathaleen Martin Midcalf, Dr. Karla Moore, 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 Dawn Gowery at distribution@HBmag.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.

2019© by Sierra Nevada Media Group. Although some parts of this publication may be reproduced or reprinted, we require permission to be in writing. Please email Dawn Gowery at publisher@HBmag.com. Past issues may be found on our website at www.HBMag.com.

PRINTED IN THE USA

HEALTHY BEGINNINGS IS PRINTED USING RECYCLED NEWSPRINT AND SOY-BASED INKS SINCE AUGUST 2006.

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HEALTHY BEGINNINGS • January 2019

Embrace the Transformation

Why You Should Set Small, Incremental Goals This New Year

By Claire Cudahy

W

hen the clock strikes midnight on Dec. 31, people around the world celebrate a fresh start and a sense of renewed hope for the year ahead.

“I’m going to lose weight.”

“I’m going to run a marathon.”

“I’m going to live a healthier life.”

These are the types of well-meaning, but usually unreachable goals set for the year ahead.

Roughly 55 percent of New Year’s resolutions are health related, according to a 2016 study in Personality and Social Science Bulletin, but between 80 percent and 90 percent are likely to fail within six weeks, depending on what survey you look at.

While setting goals for self-improvement is admirable, pitfalls come into play when the goals are overly ambitious and set without a plan of attack.

“Setting SMART goals is really important,” says Reno-based health coach Jan Overbay. “Specific, Measurable, Relevant and Time-bound.”

Overbay advises her clients to look at the root issues that might be keeping them from achieving their goal — whether that’s losing weight or being less stressed — and then setting a series of smaller goals to reach the larger achievement.

Elizabeth Grimm, a functional medicine health coach in Reno, takes a similar approach with her clients when it comes to achieving their health goals.

“Health isn’t a destination, but it is a transformation, and what works best is slow transformation over time,” says Grimm. “Someone who wants to incorporate more movement and fitness into their life, that first step might be buying shoes, but no one is going to make their New Year’s resolution to buy shoes.

“They are going to say they want to finish a marathon without taking into account all of the small pieces in between.”

Grimm coaches her clients on setting and working toward smaller goals that can be achieved in a two-week period.

She says a big factor in a client’s success is figuring out his or her character strengths and incorporating that into the plan to achieve the goal.

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

If a client has “an appreciation of beauty” and wants to get active, she recommends he or she work out outdoors. For someone who has a love of learning, Grimm urges the client to continually try out new exercise classes.

“If you have too big of a goal, it can feel overwhelming and you’re more likely to give it up,” adds Overlay.

Be smart with the goals you set for 2019 — and beyond.

PHOTO: SHUTTERSTOCK

For Overlay, personally, the new year is a chance not necessarily to set a new goal, but to take stock of the year prior and perhaps let go of something that is no longer a positive force in her life.

Health isn’t a destination, but it is a transformation, and what works best is slow transformation over time.” — Elizabeth Grimm “I think we need to honestly look at what isn’t working and what we need to let go of and where we want to step from there. If we keep taking into the next year everything we’ve been doing, it’s like a backpack on our back that’s getting heavier and heavier because we aren’t taking anything out. It’s burdensome,” says Overlay. “Instead we can unload the beliefs, the habits, and the way we’ve done things that hasn’t been working and bring light to that and find a different way to do it.”

Whether you’re stepping into the new year with added health goals or looking to kick a habit or belief, the advice is the same: Start small — and stick with it.

Claire Cudahy is a Reno-based freelance writer and contributor to Healthy Beginnings magazine.

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Food for Thought

Fasting — and its Rise to the Forefront of Regenerative Medicine

By Robert Floyd, MD

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are killing us slowly. Fasting and caloric restriction have recently come to the forefront of regenerative medicine in the USA, and they are thought to be some of the safest, cheapest and most natural ways to increase longevity.

Humans have experienced times of food scarcity requiring an adaptation to, and the development of, alternative biological pathways to maintain high levels of functioning when calories and nutrients were scarce.

Research on fasting dates back to the late 1800s, with the first recorded medical literature on fasting and its benefits published in 1910. As stated by Goldhamer et al. in the Textbook of Natural Medicine, “While fasting, the body primarily uses fat stores from adipose tissue for energy while recycling nonessential tissue for maintenance.”

asting has been discussed, debated and practiced for millennia. Various peoples, cultures and religions have recognized the benefits of fasting long before those benefits could be scientifically explained.

An article published by the GreenMedinfo Research Group reported: “Fasting has been one of the anchoring rituals in a variety of spiritual denominations … all the major world religions … espouse religious doctrines that prescribe fasting on designated calendar days.”

Today’s society and its constructs force-feed (pun intended) the notion that, to stay healthy, we must eat three meals a day and never be hungry. Advertising for unhealthy foods bombards us daily beginning in early childhood.

According to the American Psychology Association, “Food ads on television make up 50 percent of all the ad time on children’s shows. These ads are almost completely dominated by unhealthy food products.”

This ingrains habits of overeating beginning ng iin eaarly childhood and has led to the current ent epidemic of chronic diseases that

EDITOR’S NOTE This is the first installment of a five-part series of articles from Dr. Robert Floyd about regenerative medicine. Look to the February edition of Healthy Beginnings for part two.

Turning to fat as the main source of energy safeguards the more essential structures such as nerves, muscles and organs. This self-protective mechanism has many other health-promoting benefits by the, “Marshaling of our metabolic potential as cellular systems manage internal resources more efficiently. The body thus can restore structure and function in a way analogous to rebooting a computer that has stopped working,” Goldhamer wrote.

More than 112,000 scholarly articles on fasting can be found on PubMed, and most of the articles on fasting demonstrate benefit in almost every organ system. Specific changes during fasting include decreases in blood pressure, pulse and body weight.

EKG changes similar to animals that hibernate are also observed. In June 2001, Goldhamer et al. wrote a paper reporting on 174 patients with hypertension who fasted and noted that, “All patients were able to achieve BP sufficient to eliminate the need for medication and more than 90% became normotensive.”

Research on fasting shows promising effects on autoimmune disease, stem cell growth, longevity, chronic disease and cancer. A 1991 study by Kjeldsen-Kragh et al., showed improvement in all clinical parameters, and significant improvements in labs correlated with RA disease severity (erythrocyte sedimentation rate (ESR) and C-reactive protein (CRP).

There is plenty of evidence to suggest fasting — done responsibly — can have positive impacts to your health.

PHOTO: SHUTTERSTOCK

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HEALTHY BEGINNINGS • January 2019

It is hypothesized that the improvements seen with the rheumatologic disease after fasting may be from decreased intestinal permeability, thus allowing a reduced number of antigenic molecules to cross into the circulation.

The 2012 paper by Yimaz, et al., “Reported that calorie restriction promotes self-renewal of intestinal stem cells (ISCs) in mice.” The research showed the fasting mice had a twofold increase in the regenerative capacity of intestinal stem cells. Human trial on the effects of fasting on stem cells is in progress.

Dr. Valter Longo, an award-winning researcher and professor and director of the Longevity

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

Institute at The University of Southern California, is one of the premier authorities on the health benefits of fasting.

Many people employ an intermittent fasting program where they fast 16 hours a day and only eat during an eight-hour window.

A 2009 case series report authored by him and his colleagues noted a marked decrease in the adverse effects associated with chemotherapy (nausea, vomiting, fatigue, etc.) with no reduction in the efficacy of the treatments.

Additionally, fasting made the cancer cells more susceptible to chemotherapy.

If you are interested in prolonged fasting, then you must consult your physician or participate in an in-patient fasting program where your health is continually monitored for your safety.

Dr. Longo is a proponent of fasting in its many forms. He recommends a fasting mimicking diet and periodic fasting, such as one day a week or 48 hours a month. If interested, his book, “The Longevity Diet,” has more information.

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.

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Living Consciously with Yoga’s 10 Ethical Guidelines

By Reverend Dr. Kathaleen Martin Midcalf

W

hile yoga is neither a religion nor a sport, it can be referred to as a system of living consciously — wide awake to Life itself, as well as to the universe of which we are an integral part.

Inherent in this system are guidelines for living a more conscious life. These guidelines are often referred to as the 8 Limbs (which comes from the Sanskrit term Ashtanga) of Yoga, according to the great sage, Patanjali. The first two limbs, the Yamas and Niyamas, are often referred to as the ethical guidelines of yoga and are the first two limbs we study — and actually come before asanas (poses).

These guidelines are really pretty basic and, if followed, can put us on the path to living life in harmony (and isn’t that what we really want — to live in harmony within ourselves, and in relationship to, others?). The Yamas are ahimsa (non-violence), satya (truthfulness), asteya (non-stealing), brahmacharya (non-excess) and aparigraha.

It is said that, if we all follow ahimsa (non-harming), we don’t even really need the other principles. When living life by these guidelines, we first must define them for ourselves. What does non-violence mean to you? How much does it encompass? Does it just mean not hitting someone else?

Or does it also mean not cursing at a driver who cuts us off in traffic? What does it mean to be harmful to yourself?

What does satya mean to you? What is the difference, to you, between truth and belief? Where is the line between your truth, another’s truth, and the truth? And, can you temper that truth with ahimsa, non-violence? You might ask yourself before you say anything, if this really has to be said today, by you, at all?

How do you define non-stealing? Is it simply not taking another’s possession, or does it mean not taking credit for someone else’s work — or ideas — or words? What about stealing someone’s story (you know, when they begin to speak about their experience, you turn the light back on yourself — maybe as a way of connecting, maybe for attention). How do you identify non-stealing?

Brahmacharya is non-excess. We have just finished up a season of excess — excessive food, excessive drink and excessive activities — so how to come back to a place of non-excess? “We must be able to discern between what the body needs in the moment and what the mind is telling us,” according to Deborah Adele. See non-excess in the light of ahimsa … excess is harmful to YOU! Practice saying, “no.”

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HEALTHY BEGINNINGS • January 2019

The last Yama is aparigraha, which means non-possessiveness or non-grasping. And, it refers to hanging onto too many things (how many pairs of boots do you actually need?) or hanging onto relationships when it is time to let go, or hanging onto thoughts that are harmful to you. Letting go of that which no longer serves you allows you to live your life more freely is aparigraha.

Once we practice the restraints, we turn to the second limb on our tree, the Niyamas, or observances. These include saucha (purity), santosha (contentment), tapas, (self-discipline), svadhyaya (self-study), and Ishvara Pranidhana (surrender).

Purity (saucha) refers to not just bodily cleanliness, but cleaning up our words and our thinking, as well as cleaning up our relationships by maintaining clear boundaries. Once we are living the Yamas, this Niyama becomes easier.

The next four Niyamas can be summed up in the Serenity Prayer (Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference).

Once we immerse ourselves in svadhyaya (self-study), we can then find the contentment (saucha) to love ourselves just as we are; the tapas (this literally translates as heat and has nothing to do with those little appetizers!) — or self-discipline — to change the things about ourselves that holds us back; and the wisdom to know when to surrender.

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Celebrate Your Wins in 2019

By Dr. Karla Moore

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he New Year invites wide-ranging possibilities and opportunities. I welcomee you to open your heart and mind during a brief exercise. Grab your journal or a sheet of paper and a pen and get comfortable.

Begin with one minute (or more) of deep breathing — five seconds inhalation through your nose, expanding your abdomen fully with each breath — followed by five seconds of exhalation through your mouth. Repeat six times.

This calms and gives us focus.

Dr. Karla Moore performs a headstand at Hendry’s Beach in Santa Barbara, California.

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What are your dreams and desires for this year? Write down one or more things that you truly want to accomplish. Think about the steps you need to achieve this — the plan. Spend a few minutes writing these down (go back to this later for more depth).

Achievement takes time and extends well beyond setting a goal. Action is integral. What daily action will propel you continuously forward toward achieving your goals and ultimately your vision? It’s the small steps every single day that lead us ultimately to success.

As with most goals, achieving our best-ever health is multifactorial and it is with the integration of mind, body, spirit that we are able to achieve our desires. Through mindfulness, we are able to know our self by identifying our strengths and also our weaknesses.

When we are aware of the things that derail us from consistent forward movement, we can implement the tools necessary to overcome these obstacles. This awareness guides us in the type of help we need — these may be skills that we are not good at doing, possibly even hate doing. List the things that may sabotage or prevent you from taking action toward your desired goal. Spend a few minutes writing how you will you overcome these obstacles.

We all do it. We all have struggles. I struggle with asking for help and end up in the weeds over things that I am just not good at doing and that literally steal my joy.

At times it’s very easy for me to do, and other times, when I’m overwhelmed or caught up in the details, I forget that there are people who want to help me by using their unique skillset and passion that will allow me to do what I do best — getting women and men to their best-ever health without the use of drugs or surgery.

These are my family, friends, colleagues, mastermind groups — the support is there. Our community is full of professionals offering free classes and services.

Believing that we are capable of possessing the habits that will ultimately get us to our goal is necessary and will reinforce daily action.

Be very specific on your strategy and imagine yourself possessing the characteristics, habits, knowledge and skills for achieving your goals.

Take action daily and remember to pace yourself. Adopt a “marathon” versus a “sprint” mindset. Measure progress through accomplishing specific tasks. Along the way, place importance on mini-rewards by celebrating your wins. Make this the best year ever through right action, goal accomplishment and celebration! Happy New Year!

Dr. Karla Moore is a Doctor of Physical Therapy, specializing in pelvic health and persistent pain. She is owner of NeuroFit Wellness & Physical Therapy in Reno. Contact her at drkarladpt@ renoneurofit.com or 775-360-5700. Visit www.RenoNeuroFit.com to learn more.

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HEALTHY BEGINNINGS • January 2019

New Year, New You

Make 2019 the Year You Learn How to Stop Injuring Yourself

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By Carole Bucher et’s face it — injuries are horrible, ghastly. They happen quickly, and suddenly we are hurt or in the hospital. Life gets painful, scary and complicated.

With serious injuries like broken bones or severe tissue damage, our problems accelerate. It makes sense, as chaotic and difficult as life is now, to minimize the likelihood of injury causing accidents.

To do this, we’ll focus on the 2 kinds of accidents/injuries that can be avoided: 1. The first is things that happen to us because we aren’t paying attention to our environment, like falling because we tripped on a rug or a dog, or running into something because we weren’t looking, or hurting ourselves with a tool by not watching what we’re doing.

2. The second is different — injuries that happen because we aren’t paying attention to our bodies.

Our bodies routinely send us signals (discomfort/pain) that something needs to change, but we ignore them or don’t recognize the warning; or don’t take it seriously, thinking somehow that pain is OK: the “no pain, no gain” mentality.

Then suddenly we’ve herniated a disc, torn a muscle or ligament, or worse.

And there is no “do-over.” It’s too late. The accident has happened.

In Feldenkrais, we step back and find a better strategy. The first step is to acknowledge that we live mostly in our heads, with little awareness of our physicality, meaning we’re mostly unconscious of our bodies in space. We don’t feel our feet on the ground or our bottoms in our chairs; we have no clear idea how we move at all.

If we get interested in noticing our bodies and movement, we work with our nervous systems in a totally new way. This helps neural pathways form and new brain mapping occur.

The Feldenkrais Method classes and private sessions, aka somatic education or neuromuscular re-education, does this with slow, small, non-habitual movements, teaching us about our movement habits, revealing what is easy for us, and, what is not.

Learning about our habits is critical because they contribute to our pain, weakness, lack of balance, bad posture, and disconnection between body and brain — all things that can cause injury.

David Zemach Bersin, one of my Feldenkrais teachers and co-founder of the Feldenkrais Institute in NYC, says, “The Feldenkrais Method is a sophisticated form of sensory-motor education, which interacts with the brain in a special way to improve the comfort and function of the body … The exercise are designed to engage the brain’s ability to change in response to stimulus (neuroplasticity) to improve the body’s underlying neuromuscular and skeletal organization. It improves the way the brain coordinates posture and movement.”

This means we develop new connections with our skeletal structure/support that our brains recognize quickly and instinctively. We can avoid injury because of this increased awareness.

We feel our bones — and a new relationship is formed connecting us with the ground below. This affects our balance, alignment and how we move. We “occupy” our bodies more fully, with confidence and intelligence because we sense our skeletal support.

Look at people on the street or in your office. Very few move with awareness or a sense of conscious connection to themselves or the environment. When they do, you can see it and it is impressive.

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

Here are some ways you can begin to do this: 1. Stand and notice which leg and foot you stand on more. Shift your weight from foot to foot. Feel the difference.

2. Visualize the lines of your legs, from your feet to knees, to your pelvis.

3. Wiggle your toes, feel how the bones in your feet and ankles provide support for the rest of your body.

4. Notice gravity coming through the bones in your feet; practice standing with pressure on different parts of your feet. Hold onto something for stability; keep your movements small and slow.

5. Revisit these skeletal connections often and re-experience them.

You might consider the Feldenkrais method when looking to ease joint pain and other injuries en route to a healthier 2019.

This will help you begin the process of increasing body awareness and reducing accident and injury in your life: from your yoga class, to the gym, to your home. Improving your connection with yourself, engaging your brain and body, and being more effective in the world around you is a fabulous way to start 2019!

Wishing you an accident-free, more conscious and joyful new year!

COURTESY PHOTO

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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11

Find Your Balance

Try These 15 Ideas to Improve Your Self-Care in 2019

By Claire Cudahy

T

he term “self-care” has become a buzzword in the wellness world and beyond. While social media might make it seem that the term is all about taking bubble baths with facemasks, it encompasses so much more. It’s about nourishing your mind, body and soul.

First and foremost, self-care doesn’t have to involve large, sweeping changes to your life. It can be as simple as blocking off a chunk of time in your busy day to squeeze in a workout class or starting your morning with a 15-minute meditation.

We live in a society that often glorifies “busy” at the expense of our own wellbeing. As someone who has struggled in the past to find a healthy balance in life, here are the self-care tips that I try to incorporate into my days when possible:

1. Up your morning routine How you start your morning can have a huge impact on the day ahead. Simple adjustments to your routine can set you up for success, whether that means setting aside 15 minutes to ensure you make a nutritious breakfast or squeezing in a quick 30-minute yoga session. Making your bed when you wake up can also help to set the tone for the day.

2. Drink more water Health experts generally say that you should consume eight 8-ounce glasses of water a day. While that can vary depending on your size and weight, focusing on staying hydrated throughout the day is an important way to take care of yourself. If you’re having trouble remembering to drink water, try a water bottle that keeps you on track with a timeline for how much you should consume every hour.

3. Say ‘no’ There is great power in saying “no” — whether it’s to social plans when you’re tired or an additional project when you’re overworked. Prioritizing yourself in certain situations is not selfish — it’s smart. Though this can be a tough pill to swallow for people pleasers (hi!), it’s an important skill to learn.

4. Try meditation Do you ever feel like your brain has way too many tabs open? Meditation is a helpful way to calm your thoughts and get in touch with your body.

For those who don’t know where to start with this process, try a guided meditation using an app like Headspace or Calm. The benefits of regular meditation include reduced stress, improved mental clarity, and lower blood pressure, to name a few.

5. Facemasks

This water bottle from Uncommon Goods can help you stay on track with drinking the daily water recommendation.

Meditation apps like Headspace and Calm are great tools to guide you through the process.

COURTESY PHOTO

12

COURTESY PHOTO: UNCOMMON GOODS

Donning facemasks is the trendy, Instagramable form of self-care right now, but that doesn’t mean it isn’t valuable. Not only does it leave your skin feeling and looking great, it’s a physical reminder that this time while you’re wearing your mask is about you.

Relax. Breathe deeply. Unwind. “Prude and Boujee,” a skincare boutique devoted solely to facemasks, just opened in Reno this winter. There, you’ll find every type of facemask, from sheet and under-eye to charcoal and mud.

HEALTHY BEGINNINGS • January 2019

6. Incorporate deep-breathing exercises

9. Get outside

When times get stressful, it can be an easy fix to reach for a distraction like social media, a glass of wine or Netflix, for example. While these may seem like quick fixes, learning to pause and focus on your breathing can help lower your heart rate, which spikes during stressful times. Inhale deeply through your nose and hold the breath for two to five seconds. Exhale through your mouth and repeat at least five times.

Spending time in nature elevates your mood and can expose you to some much-needed Vitamin D. Even if you can’t find time to get out into a forest, go spend time in a park, take a walk through a botanical garden, or even just stroll through the neighborhood.

7. Try a new workout class Whether you frequent the gym already or need to get your body moving, workout classes are a great way to stay in shape and keep your routine interesting. Try a spin class at Soul Space or a Beginners Muay Thai class at Reno City Kickboxing. Booking ahead of time keeps you accountable for showing up and ensures you block off that time for yourself instead of meetings or carpool pick-up.

8. Stretch Before bed, at your desk, in the morning — there isn’t a wrong time to stretch your body. Try incorporating 15 minutes of stretching into your daily routine starting with your upper body and moving onto your lower body.

10. Be mindful Instead of splitting your attention in three different directions — i.e. listening to a podcast while scrolling through Instagram while you’re writing an article on self-care tips — try to put your full attention into whatever task you have before you.

Studies have show that we are measurably less happy when our focus is split, so work each day to incorporate mindfulness into your routine.

11. Limit your screen time Numerous studies have shown that the more time you spend staring at screens, the unhappier you are. The iPhone lets users set limits on how long they can be on certain apps and social media and allows them to set times to lock up the phone.

know where to start, find a journal that provides daily prompts to help you write about what you were most thankful for that day or what challenges you faced.

13. Drink your veggies Only one in 10 adults eat enough fruits and vegetables to meet the federal recommendations, according to the Centers for Disease Control. If you find it difficult to get enough produce in your diet, consider adding freshly-pressed juice to your diet.

14. Go to bed early Getting a solid eight hours of sleep does wonders for your body and mind. Instead of watching that last episode of “The Great British Baking Show,” get into bed and prioritize sleep. Bonus points if you turn on an essential oil diffuser with relaxing lavender.

15. Treat yourself

12. Journal about your day

Self-care doesn’t have to be all about limiting indulgences. Go buy yourself a deep tissue massage.

Have a glass of wine (or two). Eat a gluten-filled, full-fat cookie. Everything in moderation.

Put pen to paper to help sort out your thoughts each day. If you’re new to journaling and don’t

Claire Cudahy is a Reno-based freelance writer and contributor to Healthy Beginnings magazine.

Writing down your thoughts each day can do wonders for your self-esteem.

PHOTO: SHUTTERSTOCK

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

13

Planting the Seed

RECOMMENDED RECIPE:

Change Up Your Healthy Eating Habits

by Enjoying a Plant-Based Diet

Broccoli and Walnut Salad Nuts provide a host of health benefits, including lowering cholesterol levels, reducing risk for heart disease and stroke, better weight control, and lower insulin needs for people with diabetes. This nutty salad is chock full of vegetables and complementary flavors.

Ingredients 3 cups roughly chopped broccoli florets ½ medium head cauliflower, roughly chopped 1 cup raisins 3/4 cup chopped onions 1 small red bell pepper, seeded and thinly sliced 1/2 cup chopped walnuts 1/4 cup red wine vinegar 1/4 cup olive oil 6 to 12 large lettuce leaves 2 beefsteak tomatoes cut into wedges

By Kaleb M. Roedel

Y

ou are what you eat. It’s an old adage we’ve heard throughout our childhood and adult lives. More than ever, medical professionals are encouraging patients to take this platitude to heart.

After all, according to the Centers for Disease Control and Prevention, about half of all adults have one or more chronic health condition.

of arthritis can all be avoided, arrested, or even reversed. We can even reduce cancer risk.”

Dr. Gregory Bergner, Medical Director of Lifestyle and Wellness for Barton Health, said many of these chronic diseases could be prevented, arrested and, in some cases, reversed.

In fact, the Milken Institute projects that by 2023, based on current trends, chronic diseases will have increased by a whopping 42 percent.

And it starts with what you eat. Specifically, doctors and dietitians at the Barton Center for Orthopedics & Wellness are educating patients on the accumulating evidence supporting plant-based diets.

Dr. Bergner emphasizes eating fruits and vegetables as grown, consuming whole grains, rather than those stripped of nutrients through refinement, and avoiding (or significantly limiting) the intake of processed animal (or even processed plant) products.

“All of the most common diseases can at least be improved, or in some cases arrested or reversed.

That’s the benefit of the plant-based diet,” Bergner said. “Among our most common chronic diseases, diabetes, obesity, fatty liver disease and some types

Since retiring from Barton Urgent Care in 2015, and during his nearly 40 years in medicine, Bergner has noticed the older population “getting sicker and sicker.”

Additionally, experts are predicting that the current generation of children won’t live as long as today’s adults, due to the increase in chronic diseases occurring at younger and younger ages.

“It struck me,” Bergner said. “Humans haven’t changed that much. We’re doing something wrong, and we’ve got to create solutions. We cannot fail to act on what we now know, even if we don’t understand all details. We can fix this!”

For those interested in adopting a diet based more upon plant foods, Barton Wellness offers classes highlighting two options: Whole Food Plant Based (no animal products) and a Mediterranean Dietary Pattern.

Directions In a large mixing bowl, combine the broccoli, cauliflower, raisins, onions, bell pepper, and walnuts.

In a separate bowl, whisk together the vinegar and olive oil. Toss with the combined salad ingredients and serve on lettuce leaves with tomato wedges on individual salad plates.

Makes Six Servings Each serving contains 271 calories, 16 g fat, 0 mg cholesterol, 37 mg sodium, 32 g carbohydrates.

14

Broccoli is a wonderful vegetable that is a great source of iron.

PHOTO: GETTY IMAGES

HEALTHY BEGINNINGS • January 2019

Both of these plant-based dietary patterns support eating a wide range of colorful fruits and vegetables and food sources, including whole grains, legumes, nuts and seeds.

For those who don’t want to give up meats and cheeses, the Mediterranean-style diet includes seafood and fat-free or low-fat dairy products. Red meats, such as beef, pork and lamb, if eaten at all, are eaten only occasionally, and served more as a topping than a main entree.

Don’t be overwhelmed — making positive, stepwise changes can reap big rewards, said Lynn Norton, Lead Clinical Dietitian at Barton.

“A Mediterranean pattern, which can begin with simply serving half the portion of meats while doubling your vegetable side is a great start,” she said. “Next, look for ways to incorporate legumes into meals and soups … gradually adding these higher fiber protein sources into your weekly meal planning routine.”

Making healthy choices within the plant-based spectrum is also important. For example, French fries might come from a vegetable, but they also arrive with oils and fats from the frying process. Baked sweet potato fries with the skins on would be a better choice.

A common question, then: Are you able to get all of the nutrients you need on a whole foods plant-based diet?

Norton said yes, though there are nutrients such as vitamin B12, which should be supplemented for safety.

With regard to a WFPB diet, People commonly ask “where will I get my Protein?” In terms of protein, Bergner said most people are eating nearly double the amount of protein recommended. He pointed to a number of professional athletes who have adopted a healthy, whole foods plant-based diet.

“They feel better, they perform better and their endurance is better,” he said.

Quite simply, everyone, not just athletes, can benefit from more whole foods and plants in their diets.

Improving your diet dovetails a change in how the medical industry treats and educates its patients.

Nutritional advice has not typically been offered in health care, but as the science and our awareness evolves, it will become a more important part of your health care visits.

Eating a wide range of colorful fruits and vegetables and food sources, including whole grains, legumes, nuts and seeds, can help improve or in some cases reverse common causes of disease.

PHOTOS: GETTY IMAGES

“Health care has grown up in the last 100 years,” Bergner said. “In the past, when patients developed diseases, we treated the symptoms of those diseases. Now that we’re seeing the rise in chronic diseases, and we’re finding that they’re largely caused by lifestyles, we are switching into a more proactive posture as we address individual health, as well as the health of the nation.”

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 SNMG for Barton Health.

Obtaining your protein through beans, legumes, peas, and nuts can provide the variety and the recommended levels of protein.

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

15

Reach Your Full Potential Tips for Getting on the Path of Self-Actualization

By Claire Cudahy

T

wentieth century psychologist Abraham Maslow is most well known today for his hierarchy of needs.

At the base of the pyramid are physiological needs like food and sleep, followed by safety and security, love and belonging, self-esteem, and at the very top, self-actualization.

Self-actualization, in short, is the state in which people are at their very best. Maslow saw it as the default state for humans when all of their needs are met.

“A musician must make music, an artist must paint, a poet must write, if he is to be ultimately at peace with himself.

What a man can be, he must be. This need we may call self-actualization,” he wrote in his 1954 book “Motivation and Personality.”

“I think of the self-actualizing man not as an ordinary man with something added, but rather as the ordinary man with nothing taken away,” he adds. “The average man is a full human being with dampened and inhibited powers and capacities.”

Self-actualized people accept themselves and others, are realistic and autonomous, have frequent peak experiences, have a strong sense of personal ethics and responsibility, and are able to express their emotions.

Darcia F. Narvaez, Ph.D., a psychology professor at the University of Notre Dame, argues that having our needs fully met during our early childhood years is integral in a person’s journey toward self-actualization.

“It’s reaching your full potential as an individual, and everyone has their own uniqueness,” says Narvaez. “Just like snowflakes, we are all unique, so to reach your full potential, you have to listen to your inner voice and develop your intuition well, which requires good early experiences to shape your body and mind and encourage your spirit.”

“A lot of the students in my class are very smart and they know how to take tests really well and they are really intellectually advanced, but their social and emotional intelligence, their intrapersonal intelligence, their own sense of who they are is underdeveloped,” says Narvaez.

“But when we do the visualization, it’s trying to get them to tune into that sense to figure out what their heart of hearts tells them to do.”

Narvaez also encourages her students to practice emotional presence to tap into who they truly are at their core.

“I ask them to get to know themselves, what they like and dislike, as opposed to following others and to be honest with themselves and realize that this is all a process,” she explains.

“They will need to develop courage to follow their own path.”

Here are five other tips, according to Maslow, for becoming a more self-actualized person from his book “Motivation and Personality.”

SELF-ACTUALIZATION Abraham Maslow’s hierarchy of needs.

PHOTO: SHUTTERSTOCK

But there is internal work that can be done to further the goal regardless of your upbringing, she says.

“You’ve got to undo all the harm and trauma before you can actually start to pay attention to your own spirit and be relaxed about doing something different and being a nonconformist,” says Narvaez. “You have to build habits of self-calming, which would be belly breathing, meditation and things like that.”

She suggests fostering connections with the people and natural world around you, as well as working to expand your imagination through visualization.

16

HEALTHY BEGINNINGS • January 2019

1. Self-actualized people accept themselves for who they are.

“They can accept their own human nature in the stoic style, with all its shortcomings, with all its discrepancies from the ideal image without feeling real concern …

One does not complain about water because it is wet, or about rocks because they are hard…simply noting and observing what is the case, without either arguing the matter or demanding that it be otherwise.”

2. They know their purpose. “(They have) some mission in life, some task to fulfill, some problem outside themselves which enlists much of their energies … This is not necessarily a task that they would prefer or choose for themselves; it may be a task that they feel is their responsibility, duty, or obligation … In general these tasks are nonpersonal or unselfish, concerned rather with the good of mankind in general.”

3. They are grateful.

“Self-actualizing people have the wonderful capacity to appreciate again and again, freshly and naïvely, the basic goods of life, with awe, pleasure, wonder, and even ecstasy, however stale these experiences may have become to others … Thus for such a person, any sunset may be as beautiful as the first one, any flower may be of breath-taking loveliness, even after he has seen a million flowers … For such people, even the casual workaday, moment-to-moment business of living can be thrilling.”

44. Th hey are non-conformists. “(They) make up their own minds, come to their own decisions, are self-starters, are reesponsible for themselves and their own destinies … too many people do not make uup their own minds, but have their minds made up for them by salesmen, advertiseers, paarents, propagandists, TV, newspapers and so on.”

55. Th hey enjoy the journey.

“O Our ssubjects are somewhat more likely to appreciate for its own sake, and in an aabsoluute way, the doing itself; they can often enjoy for its own sake the getting to some place as well as the arriving. It is occasionally possible for them to make oout of the most trivial and routine activity an intrinsically enjoyable ggame or dance or play.”

C e Cudahy is a Reno-based freelance writer and Claire ccontrributor to Healthy Beginnings magazine.

Meditation is one important way to build a habit of self-calming.

PHOTO: SHUTTERSTOCK

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

17

The Magnificent Seven

Seven Supplements Essential for Recovery from Traumatic Brain Injury

By William Clearfield, D.O.

I

f you are a loved one struggling with even the simplest tasks years after a traumatic brain event, here are our go-to, over-the-counter supplements.

1. Omega-3s (EPA/DHA) Omega 3 Fatty Acids are a major constituent of cell membraness.s They reduce irregular fat metabolism in the face of a damaged brain, enhance cognition and strengthen learning abilities. e t Omega 3s help create a favorable anti-inflammatory environmeent necessary for reducing brain swelling; ischemia; infiltration of leuuu c s. kocytes; and the production of pro-inflammatory brain chemiccals Dose: Omega 3, Omega 6 Fatty Acids — 1000-4000 mg/d

2. Medium Chain Triglyceride (MCT) Oil Glucose utilization, i.e., sugar — the brain’s primary energy source in the face of traumatic brain injury — is often impaired. Ketones, derived from “good” fats, serve as an alternative fuel with the added benefit of requiring less digestive energy and better assimilation.

3. Vitamin D3 Vitamin D3 aids in neurotransmitter production, memory storage, planning, processing information and new memory formation. It increases neuron n synapse density and nerve growth in the brain, protecting against d depression, Alzheimer’s disease, and dementia.

V Vitamin D3 is necessary for progesterone to perform its anti-inflammatory r functions. (1) It activates TNF, interleukins 1, 6, NF-Beta, p65 cytokines, aand neuroprotective brain chemicals. Low Vitamin D levels result in diminished brain function. d S Serum laboratory values of 25 hydroxy Vitamin D; are “Normal” at 30-100 nng/dl. Optimally we want the patient to be between 50-80 ng/dl.

D Dose: Vitamin D 3 — Typical; 5000-10,000 IU at bedtime or 50,000 IU Vitamin D2 once weekly.

V

4. Probiotics/Prebiotics Probiotics: Approximately 100 trillion tiny, living organisms, akin to bacteria and yeast, reside in our gastrointestinal tract. The “pro-” in probiotic are the organisms that provide health benefits. (2)

Medium-chain triglycerides (MCTs), naturally occurring fats found in coconut and palm kernel oil, and high-fat dairy products like butter and cheese, are a good fuel source, with the bonus of improving focus and cognition.

Not all GI bacteria are probiotic. Our interest is in the two dominant species, Lactobacillus and Bifidobacterium. In nature, we obtain these from fermented vegetables and beverages, namely sauerkraut, kimchi, b et kvass, and coconut water kefir. bee

MCT coconut oil acts as an antioxidant, increasingg th the production of endogenous glutathione, a powerfuul detoxification agent, and cerebral blood flow by ass much m as 40 percent.

Probbiiotics aid in cognition, learning, and memory. Soil derived probiotics blennd 5 Bacillus spores to recondition the GI tract, maintain a healthy gut barrieer, and improve overall immunity.

Dose: MCT Oil — Days 1-3, 5-7g (1 teaspoonful); Days 3-7, Up to 10g (2 tsp.); Day 8, 14g dose (1 Tbsp)

Omega 3 Fatty Acids are found in fish, among other foods; regular supplement intake can enhance cognition and strengthen learning abilities.

PHOTO: SHUTTERSTOCK

Dossseee: 25 to 100 billion units daily, administer with prebiotics and fiber.

Witth spore-based-probiotics, take a ½ cap daily x 7 days, then 1 cap daily x7d days, then 2 caps daily PPrreebiotics: Prebiotics are indigestible foodstuffs, namely fiber, acting as a food source for probiotics. Prebiotics improve insulin sensitivity, mineral absorption, bone mineral density, appetite control and weight management. (3) Chicory, Jerusalem artichokes, green and root vegetables, as well as flaxseeds, chia, and psyllium husks, are nature’s natural prebiotics. (4) Prebiotic supplements include inulin, insoluble corn fiber, and potato starch. (5) Dossee:: Prebiotics (6) — dietary fibre: 25-38g; Prebiotic fibre: 5g-20g; Resistantt sstarch: 20g

5. Glutathione Glutathione, a tripeptide, is the most abundant organic compound in the brain. It acts as an antioxidant, protecting neurons from nitric oxide-mediated cell death.

18

HEALTHY BEGINNINGS • January 2019

Glutathione is a potent liver detoxification agent and reduces, albeit temporarily, spasticity and tremor in Parkinson’s Disease.

Dose: Glutathione — 50-100 mg 1-2 times/day in a liposomal base; or, 6001000 mg IV push (diluted in 3 cc NSS) over 5 minutes.

6. Magnesium L- Threonate Magnesium l-threonate increases synapse density, improves cognition, learning, memory, and promotes relaxation and sleep. Magnesium combined with l-threonine significantly increases the cerebrospinal fluid concentration of magnesium in the brain and spinal column, improving alertness, and short and long-term memory by nearly 100 percent. (7)

TIRED? CRAVING SUGAR OR SALT?

It Could Be Cortisol Deficiency.

Take the Quiz

Dose: Magnesium L-Threonate — Magnesium 144 mg; L-Threonate 2000 mg

7. Branch Chain Amino Acids (BCAA’s) Branched Chain Amino Acids (BCAAs), the protein building blocks that are necessary for muscle protein synthesis, enzyme and hormone production, are our fuel for intense exercise.

BCAAs preserve existing muscle tissue, maintain muscle mass if on a calorie restricted diet, and are particularly useful for TBI victims in the early stages of recovery. They promote normal repair processes after exertion and play a role in the maintenance of the immune system. (8) Dose: Branch Chain Amino Acids — 5-7 grams pre, during or post-exertion Reno physician William Clearfield, D.O., of the Clearfield Medical Group, provides patients with treatment plans that boost their overall quality of life. This article is intended as an educational exercise only, and the information within is not a substitute for proper medical diagnosis and treatment. For more information on developing and maintaining healthy brain function, or information concerning our traumatic brain injury program, call 775-359-1222, visit www.clearfieldmedicalgroup.com or email doctrbil9@gmail.com.

References (1) Milos, C., Vitamin D Deficiency reduces the benefits of progesterone treatment after brain injury in aged rats; Neurobiology of Aging 32(2011) 864-874 (2) Binns, N. (2013). Probiotics, Prebiotics and the Gut Microbiota. Retrieved from http://www.ilsi.org/Europe/Publications/Prebiotics-Probiotics.pdf (3) Abrams, S. A., Hawthorne, K. M., Aliu, O., Hicks, P. D., Chen, Z., & Griffin, I. J. (2007). An inulin-type fructan enhances calcium absorption primarily via an effect on colonic absorption in humans. The Journal of Nutrition, 137(10), 2208-2212 (4) Whisner, C. M., Martin, B. R., Schoterman, M. H., Nakatsu, C. H., McCabe, L. D., McCabe, G. P., ... & Weaver, C. M. (2013). Galacto-oligosaccharides increase calcium absorption and gut bifidobacteria in young girls: a double-blind cross-over trial. British Journal of Nutrition, 110(7), 1292-1303 (5) Part l, J, The Benefits of Pro and Prebiotics, https://www.bodybuilding. com/fun/the-benefits-of-probiotics-and-prebiotics, March 25, 2016 (6) http://travellingdietitian.com/how-much-prebiotics-to-consume-per-day/ (7) Neuron. 2010 Jan 28;65(2):165-77 (8) Portier, H., Chatard, J. C., Filaire, E., Jaunet-Devienne, M. F., Robert, A., & Guezennec, C. Y. (2008). Effects of branched-chain amino acids supplementation on physiological and psychological performance during an offshore sailing race. European Journal of Applied Physiology, 104(5), 787-794

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

yes

no

By 8 pm I’m ready for bed

yes

no

I need an energy drink midmorning (coffee/tea/...) yes

no

If awake after 9 pm, I am most alert yes

no

I crave sugar or salt (esp. mid-afternoon)

yes

no

I have psoriasis, eczema, or skin allergies yes

no

I have difficulty concentrating

yes

no

I often nod off reading or watching tv yes

no

I need a nap by mid-afternoon

yes

no

I have low blood pressure

no

I wake up tired in the morning

yes

Add up your overall score: _____ 0-2 positives: Satisfactory 2-5 positives: Possible Cortisol Deficiency >5 positives: Probable Cortisol Deficiency

Call Dr. William Clearfield today. Accurate diagnosis and treatment is essential for a happy, healthy life.

Call today for more information

775.359.1222

www.DrClearfield.com - - - NEW OFFICE LOCATION! - - 9550 S McCarran Blvd, Ste B Reno, NV 89523 19

Enhancing your Immune System for Better Health

By Dr. Tony C. Jensen

I

t’s that time of the year, when your immune system is kicking into overdrive. Some of the negative effects to our immune system are: changes in the weather, daily stress, what you eat, and how well your nervous system functions. All affect the performance of your immune system.

Our immune system protects us against bacteria, viruses, and other disease-causing organisms. It is an efficient, complex defense system. The immune system is basically an interaction between cells and cellular products. The white blood cells (leukocytes), which are the main fighter cells of the immune system, are made up of three classes: lymphocytes, monocytes and granulocytes. Each type of cell has its own functions.

Dr. Pero measured the immune systems of people under chiropractic care as compared to those in the general population, and those with cancer and other serious diseases. In his initial three-year study of 107 individuals, who had been under chiropractic care for five years or more, the chiropractic patients were found to have 200 percent greater immune competence than people who had not received chiropractic care, and 400 percent greater immune competence than people with cancer and other serious diseases. The immune system superiority of those under chiropractic care did not diminish with age.

There are different factors to look at. Stress can affect you in many ways. People often notice the emotional effects of stress, but aren’t always aware of the physical impact of stress. Inhibiting our emotions could be another stress factor that negatively affects our health.

Bottling up negative emotions seems to tie up resources of the immune system. There is considerable evidence that talking about problems and using mental health services decreases the number of sick days.

The next important factor: nutrition and the role it plays. Immune system maintenance requires a steady intake of all the necessary vitamins and minerals. This can be accomplished by eating a well-balanced diet, including plenty of fruit and vegetables and yogurt products, on a regular basis.

Adding “CPTG” certified pure therapeutic grade essential oils in your daily routine has been found helpful to support and build your immune system. Diets that are high in fat seem to depress the immune response and thus increase the risk of infections. Reducing fat content in the diet can increase immune activity. To date, most studies show that supplements do not stimulate immune response in healthy, well-nourished individuals.

So, make sure to keep your nervous system working in its most optimal function. Waiting for symptoms to set in, is like not changing your oil in your car until there is noise in the engine.

This type of thinking leads us to poor health and disease.

Like the old adage goes, “An ounce of prevention is better than a pound of cure.” Live life wto its fullest; be happy and healthy!

Bottling up negative emotions seems to tie up resources of the immune system.

PHOTO: SHUTTERSTOCK

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Last but not least, the nervous system also plays a key role in the health of your immune system.

A study showing the positive effect chiropractic care can have on the immune system and general health was performed by Ronald Pero, Ph.D., chief of cancer prevention research at New York’s Preventive Medicine Institute and professor of medicine at New York University.

Highest quality non-toxic hair color 100% grey coverage Private salon environment One-on-one consultation, highly personalized service Expert color, cutting and texturizing No PPDs – environmentally friendly

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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. See ad on page 9

REFERENCES (1) Kolata, gina. Nerve cells tied to immune system. May 13, 1993.

(2) O’leary, a. stress, emotion, and human immune function. Psychological bulletin, 108, 363-382. 1990.

(3) Langseth, lillian. nutrition and immunity in man. Ilsi europe concise monographs. International life sciences institute. 1999.

(4) Pero, r. “medical researcher excited by cbsrf project results.” The chiropractic journal, August 1989; 32.

For appointments, call Kim at 775.843.7659 | 1539 S. Virginia St., Reno

20

HEALTHY BEGINNINGS • January 2019

Going Within — A Year for Personal Atonement

By Rev. Jack R. Elliott

A

s for me in my house, this is the year for personal atonement. This is the year of cleaning it up, making it right, make amends, forgiving it all and moving on. I am admitting once and for all that “Yes, I am accountable for the sins of my past.” When I speak of “sins,” I use the phrase as many progressive theologians use it: to sin is to “miss the mark.” This year, I’ll clean up what I can, ask for forgiveness where I must, but never again will I carry the burdens of yesterday into my tomorrow.

For the last 12 months, I’ve listened to client after client agonizing over failed agreements. Agreements that they didn’t keep with others and more importantly, the agreements they didn’t keep with themselves. They’ve come to me with broken marriages, relationships and friendships. Together, we dug down into the past to discover when they first knew that something was amiss.

Then we’d explore why they didn’t act in that very moment. That very moment when their intuition was saying, “Don’t trust him,” but they did anyway.

For many of my clients, failing to see the “sins” of others was a means to camouflage their own sins. It was as if they were internally saying, “I don’t want to see the element of you that is untrustworthy, for if I did, then I would have to look at and acknowledge my own elements of untrustworthiness. If I first refuse to see your shortcomings, then hopefully, you’ll not see mine. And if you do see mine, you’ll quickly forgive me, because, after all, I forgave you first.”

Acknowledging what many counselors, clergy and therapists know, you draw to you in your clients what you need to handle in your own life—this was indeed true for me as well. As 2012 came to an end, I knew that what was true for my clients was true for me. I have secrets, broken relationships and broken agreements. I far too often said “yes” when I should have said “no.” The consequences of my secrets, broken relationships and agreements manifested into the burdens that occupied my mind.

But this year, I want it to be different. I want to release the burdens of regret that I carried into the New Year; I want to free my mind of the past so I can more fully live in the present. It’s time to dig into that bag of burdens one last time, and to burry some of it once and for all; I will make amends, forgive and live anew in 2013. I call this process “personal atonement.”

When I speak of Personal Atonement, I’m speaking of taking a discerning look at each of the burdens that I stuffed into my bag of regret. To look at each one and ask, “how am I accountable for this being here?” I may not be responsible for it being there, but I am accountable. For example, being single at 60 is not easy; every new “potential” is measured against the qualities of the “ex” who left me. That is until I realized that that to even think about the ex was proof that I was still not complete with the ex. The incomplete aspect I still had not handled (atoned for within myself): to be fully accountable for the relationship ending.

When I truly looked, I could see that I knew the relationship was over, way before they ended it. I had to forgive myself for not valuing myself enough to say “this isn’t working, for me!” Instead I set it up so they would leave me.

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

It gave me something to overcome, to prove to myself that I was “the good person.” That was my accountability in the game. That was my secret. What a burden to carry!

We all have secrets. We all have burdens. However, we have to be accountable for the cost of carrying those secrets in our consciousness. Someone reading this has lied to their spouse, cheated on their spouse, betrayed a friend, stolen from their employer, or is leading a double life—and no one knows but them.

It’s their secret.

Such secrets are draining. They age us; they challenge our immune system and they rob our potential. In this New Year, let’s begin anew; let us face those burdens—one at a time—and handle them once and for all. Let’s support one another to clean up what we can, ask for forgiveness where we must, but never again carry the burdens of yesterday into our tomorrows.

Rev. Jack R. Elliott is a Spiritual Life Coach. He was ordained in 1985 and aligns his ministry with the Centers of Spiritual Living. He serves as the President of the Board of Trustees at Heart and Soul Center of Light, in Oakland, CA. Go to www.heartsoulcenter.org to learn more. To learn more about working with a Life Coach, visit Jack’s website at www.jackrelliott.com.

PHOTO: REV. JACK R. ELLIOTT

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21

Human Amniotic Membrane — An Alternative Sourcce of Stem Cells

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

H

uman Amniotic Membrane (HAM) is tissue that is derived from the inner lining of the placenta. After the placenta is delivered, the amnion is mechanically separated from the rest of the placenta and washed several times.

After being thoroughly washed, the amnion is enzymatically digested to break the bonds holding the desired (stem) cells from the membrane. The stem cells are then collected after isolating them from the remainder of the fluid by centrifugation. This tissue is highly abundant and readily available since it is usually discarded after the birth of a baby.

I discussed platelet rich plasma (PRP) in last month’s Healthy Beginnings article. The benefits of using HAM are somewhat better than PRP, especially if the person desiring the therapy is over the age of 60.

The reason for this is that as we all get older, our platelets contain less and less growth factors. These are the components that trigger the growth and healing that PRP can stimulate in a damaged joint or tissue.

There are some considerable advantages to using HAM that make it attractive for use in the field of regenerative medicine. It has a low incidence of triggering an immune response or rejection. It also has anti-inflammatory properties and they are isolated without the sacrifice of human embryos.

PRP is the leaast expensive treatment for degenerative joints or tissue repair.

Umbilical corrd stem cells are the most expensive of the three approaches.

The big advantage of the amnion-derived fluid and cells is that it provides many of the pluses of stem cells — but at less than half the cost.

There are some considerable advantages to using HAM that makke it attractive for use in the field of rregenerative medicine.”

Robert A. Esslinger, D.O., H.M.D. is head doctor at the Reno Integrative Medical M Center at 6110 Plumas St., Ste. B. Visit www.renoin ntegrative.com or call 775-829-1009 to learn more.

Amniotic membranes have already proven themselves extensively as biologic dressings in ophthalmic, abdominal and plastic surgery.

Another very interesting study showed that these types of stem cells have certain “markers” on them that show they can turn into heart, nerve, pancreatic or liver cells.

As these cells grow in culture, they release a wide range of associated growth factors that act to reduce inflammation and promote regrowth of new healthy tissue.

There are a wide range of similarities between the mechanisms of action and the growth-factor profiles; it would be expected for amnion-derived fluid to perform similarly to PRP in those areas where PRP is generally used — however, amnion-derived fluid has several different benefits when compared to PRP. The growth factor profile of amnion-derived fluid is more consistent, and is not as severely affected by donor-based biological variability (in the level of growth factors) as PRP. This is in addition to the fact that no blood draw (and processing) is required to use the amnion-derived fluid.

An up-close look at a group of stem cells under a microscope.

PHOTO: SHUTTERSTOCK

22

HEALTHY BEGINNINGS • January 2019

A Jungian View of Self-Love

By Andy Drymalski, EdD

Y

ou have probably heard the adage that you can’t really love someone else until you have learned to love yourself. For most people this statement resonates at an intuitive level; it has a ring of truth to it. And yet, defining what it means to love oneself is not so easy, and actually doing it can be even harder.

Jungian psychologist Barbara Hannah states that in order to love oneself you must become “a fit vessel for the eternal Self.” What does this mean? I believe it means to see your life as the home, or abode, of a special potential, a gift to be developed and shared with others. It is to recognize that your life matters and that you have a particular contribution to make to the world.

Self-love is rooted in the recognition that the universe put you here for a reason.

PHOTO: SHUTTERSTOCK

Hannah cautions that self-love is not self-indulgence. It is not rendering service or homage to the ego. Rather, it is rooted in the recognition that your life has relevance, that the universe put you here for a reason. It expects something of you because it placed something of great value within you.

An individual who is learning to love themself is a person that is becoming more conscious of their responsibility for the life they’ve been given or, more specifically, for that which is most valuable within themselves — their soul.

Thus, self-love goes hand-in-hand with self-responsibility. To have self-love is to recognize that something very valuable and unique resides within you, deserves and needs your nurturance, protection, and cultivation.

PSYCHOTHERAPY

Hannah states that true self-love is one of the hardest things to achieve for it involves a willingness to suffer for something greater than your self — the unique individual you were created to be.

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.

Sometimes we lack self-love because as children our relevance and value was never really mirrored or conveyed to us. Sometimes we have done things we regret or are ashamed of and do not feel worthy of love — we don’t like ourselves.

In other cases, we lack self-love because we aren’t sure we want to shoulder the responsibility that comes with the recognition that a breath of God and goodness resides within us.

Self-love is not a feeling so much as an attitude. It is self-respect more than self-esteem. Ultimately, it is a sense of calling with the courage to pursue it.

REFERENCES Hannah, Barbara.

Striving Towards Wholeness.

G.P. Putnam’s Sons. NY. 1971.

For more information, contact Dr. Andy Drymalski, Reno and Carson City psychologist, at 775-527-4585 or www.renocarsonpsychologist.com.

Enjoy his blog at Jungstop.com.

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

TO LIVE LIFE FULLY

• • • • •

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 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 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 • January 2019

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

25

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

26

HB 2019 Property of Healthy Beginnings

HEALTHY BEGINNINGS • January 2019

Local Events Calendar • Have an event you want listed? Email publisher@HBmag.com for details.

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

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

7Swing Dance Lessons

13 Meditation For All

8Healing Clinic, Energy Healing

14 Breathe –

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

3Mommy and Me

Support Group – Baby 2 p.m.

Barton Center for Orthopedics & Wellness, South Lake Tahoe bartonhealth.org

3Eating Well After

Cancer Treatment 3:30-5 p.m.

Renown Health Center for Advanced Medicine, Reno events.renown.org

4Aloha Yoga

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

8The Feldenkrais Method Class

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

10 Yoga For Lunch

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

10-11 a.m.

Carson Tahoe Health & Wellness Institute, Carson City carsontahoe.com

Mix of single and double track trail runs in the snow, multiple times and races Centennial Park, Carson City ascentruns.com

6Sunday Yoga

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

Free Yourself From Nicotine 5:30-6:30 p.m.

Tahoe Forest Center For Health, Truckee tfhd.com

15 Community Vinyasa Yoga

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

16 Yoga in Minden

10 a.m.

The Yoga Loft, Minden jillsyogaloft.com

16 Francis Ford Coppola Wine 10 Building Better Caregivers

5Wild Winter Roundup

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

9:30 a.m.-noon Tahoe Forest Center For Health, Truckee tfhd.com

11 Yoga Flow Class

10-11 a.m.

Carson Tahoe Cancer Center, Carson City carsontahoe.com

12 Prenatal Yoga Class

10 a.m.

Barton Center for Orthopedics & Wellness, South Lake Tahoe bartonhealth.org

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

Pairing Dinner 6:30 p.m.

The Loft in the Heavenly Village, Stateline thelofttahoe.com

17 The Feldenkrais Method Class

22 Weekly Yoga Class

18-20 The King And I

23 Music And Wellness For Cancer

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

Multiple performances of the classic musical Pioneer Center for Arts, Reno pioneercenter.com

19 Gentle Yoga for Cancer

Patients and Survivors 2-3 p.m. (Saturdays), put on by MRD Global Foundation 780 Smithridge Dr. #200, Reno mrdfoundationinc.org

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

5-6 p.m.

Renown Regional Medical Center, Reno events.renown.org

23 Yoga 4 Life

11:30 a.m. – 12:30 p.m.

Carson Tahoe Health & Wellness Institute, Carson City carsontahoe.com

26 The Feldenkrais Method Class 10-11:30 a.m. (every Saturday) 250 Bell St., Reno renofeldenkrais.blogspot.com

20 Open Play

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

20 Muscle Powered

Weekly Bicycle Ride 9 a.m.-noon meet at Fremont Elementary School, Carson City musclepowered.org

17 21 Winter Skin Care Tips Seminar

26-27 Her Mountain Retreats

Customized coaching, tickets, meals, yoga, and first tracks Northstar California Resort, Truckee northstarcalifornia.com

28 Weigh to Wellbeing

5:30-6:30 p.m.

Tahoe Forest Center For Health, Truckee tfhd.com

6-7 p.m.

Renown Health Dermatology, Reno events.renown.org

29 Mini Reiki Healing Session MLK

1

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

27

2019

BioRegenesis Conference

May 4-5, 2019 Grand Sierra Resort Reno, NV

Reconnecting the Eternality Potential! eter·nal·i·ty : the quality or state of being eternal Hear the experts share the most sophisticated, hidden health and wellness advances available that YOU are NOT being told about! The crème de la crème in their fields, plus many more invited guest speakers!

Dr. Chris Shade, PhD

Dr. Tony Jimenez, MD

Dr. Isso Kimura, PhD, DDS

Dr. Allison Hofmann, ND

Dr. Zach Bush, Dr. Stephen Sinatra, MD MD

Dr. Hendrik Treugut

Prof. Michelle Wong

Jere RiveraDugenio, PhD

Robert Slovak

Francisco Coll

Dr. Andrew Lazootin, ND

Victor Sagalovsky

Andrew Basiago

www.bioregenesisconference.com

Special ends FEB. 1, 2019