Healthy Beginnings Magazine June 2018

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

June 2018

SUMMER WITH NO SUGAR KEEP KIDS ON TRACK WITH FUN INFUSED WATER CONCOCTIONS

PAGE 14

HERE COMES THE SUN

ORGANIC OPTIONS FOR SUNBLOCK AND NATURAL SUNBURN REMEDIES

PAGE 6

PADDLEBOARD YOGA IT’S THE ULTIMATE ACTIVITY TO ACHIEVE EMOTIONAL WELLBEING

PAGE 16

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HEALTHY BEGINNINGS • June 2018

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16

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CONTENT HEALTHY BODY

HEALTHY MIND

05 Learn From Your Children About Movement This Summer

20 Follow The Path That’s Meant For You

06 Organic Options for Sunblock, Natural Remedies for Sunburn

22 10 Steps To Healthy Brain Function — Part Six

08 Martial Arts Might Be The Perfect Summer Activity for Your Kids 10 Prevent Injuries While Enjoying Your Summer Outdoors

IN EVERY ISSUE

HEALTHY LIVING

04 Publisher’s Note

12 Essential Oils Help Battle Bugs And Critters This Summer

26 The Cork Boards

13 Does Shea Butter Have Any Medical Benefits?

27 Local Events Calendar

24 Local Wellness Directory

14 Vacation The Healthy Way By Getting Rid Of Sugar, Adding Exercise 16 Combine Paddleboarding With Yoga On Lake Tahoe

HEALTHY EATING

18 Eat Healthier — And Kiss Each Other — To Relieve Allergies

ON THE COVER

06 Here Comes The Sun 14 Summer With No Sugar 16 Paddleboard Yoga

19 Healthy Salmon Po’Boys And White Linen Cocktails

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

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PUBLISHER’S NOTE

HEALTHY BEGINNINGS Live in the sunshine. Swim in the sea.

Drink in the wild air.”

— Ralph Waldo Emerson

PUBLISHER Ben Rogers

EDITORIAL DESIGN Mikey McGarvey

FEATURE WRITER

Cassandra Walker | cwalker@swiftcom.com

CONTENT COORDINATOR

Kevin MacMillan | kmacmillan@swiftcom.com

Summer is almost here across Northern Nevada and Lake Tahoe, and as the weather gets warmer and days get longer, we will be spending more and more time outside.

We live in one of the greatest places on earth for outdoor recreation and other summer activities. With great options all around us, it can be challenging to make sure that we are getting the most out of the season. And with the kids out of school, many parents are looking for ideas on how to keep them busy and active — while, of course, letting them have a bit of fun in the process.

This edition of Healthy Beginnings features ideas and thoughts for you to use this summer.

We go beyond the simple items like, “did you put on enough sunscreen” and dive into options for staying healthy and having fun this summer, whether you’re simply enjoying a warm day in your backyard or planning a summer vacation for the while family.

For example, when it comes to that aforementioned sunscreen, are you aware that several organic and natural options are available? Turn to page 6 to read more. Looking to go hiking or biking on our region’s trails this summer? If so, it’s important you stretch appropriately to prevent injuries (page 10). And whether you’re looking for essential oils to battle bugs (page 12) or alternative remedies to combat allergy season (page 18) — or, heck, even kicking it up a notch and enjoying a stand-up paddleboard yoga session on beautiful Lake Tahoe (page 16) — we’ve got you covered.

For the kids, we can all appreciate the need to keep them busy and occupied. While summer break is a welcome rest for them, it creates added challenges for parents. So, as the summer season officially gets underway across the Sierra Nevada, remember to be healthy and have fun.

And as always, if you would like to learn more about submitting content, placing an advertisement or where to find copies of Healthy Beginnings magazine, please email us at marketing@hbmag.com.

Sincerely, Ben Rogers Publisher, Healthy Beginnings

ADVERTISING & SALES

Ben Rogers | brogers@hgmag.com

DISTRIBUTION & CIRCULATION

Candice Lindsey | clindsey@sierranevadamedia.com

CONTRIBUTING WRITERS

Elaine Brooks, Carole Bucher, Abby Campbell, Dr. William Clearfield, Dr. Andy Drymalski, Mike Escobar, Dr. Robert Floyd, Dr. Tony C. Jensen, Dr. Melvin Ibarra Nario

COVER PHOTO Cassandra Walker

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

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

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

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

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

Printed in the USA

HB Magazine is printed on partially recycled newsprint.

PLEASE RECYCLE

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HEALTHY BEGINNINGS • June 2018

HEALTHY BODY

From head to toe

YOU CAN LEARN FROM YOUR CHILDREN ABOUT MOVEMENT THIS SUMMER

By Carole Bucher, BA, GCFP

T

ake time to watch your kids do things this summer. They move their small bodies in amazing ways. Their physical organization is compact and light, their movement spontaneous and coordinated. Watch them squat, or run, or climb or walk; their bodies are counterbalanced and aligned, their movement integrated.

If you’re over 50, your movement probably doesn’t look or feel like that. The older we get, the truer this is; we barely remember what being well-organized, comfortable, energetic and aligned feels like. Can we restore a glimmer of our former easy movement? Yes, absolutely.

One great way is to notice what we feel in our bodies as we move. Children do this instinctively. Movement flows through them from head to toe like healthy, graceful animals. They are aware of where their bodies are in space (proprioception) and in movement (kinesthetics). They don’t need reminders to be conscious of themselves as adults do.

Kids learn from everything they do, in brain and body.

Their movement is integrated, solution-oriented and uninhibited. If one movement strategy doesn’t work, or feels uncomfortable, they try something different. In this way, children develop individual, user-friendly patterns of movement that really work.

Can we move and be more like kids in our adult bodies?

It’s not as simple as it sounds. The differences in our physical structures are vast: the relative size of bones to height, spaces between joints, thickness of cartilage, presence/absence of injury and age-related changes make a big difference.

Our best option is to focus on “how” kids move — the essence of their movement — rather than trying to copy them. So we focus on how: • our limbs move through space, • our feet feel on the ground, sensing gravity and weight, • movement originates from the center of ourselves, from the pelvis — kids have a low, stable center, which for adults might feel “martial-artsy” ; and • to be lighter, less self-conscious and inhibited in movement.

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

Pay more attention to how your children move; it can help you be more active this summer.

PHOTO: JULIA SHANNON

Our best option is to focus on ‘how’ kids move — the essence of their movement — rather than trying to copy them.”

Self-consciousness is a learned response that drives a wedge between others and us; when learned as a child, it goes with us into adulthood and contributes to feelings of disconnection, tension and being different. Sound familiar?

And a few more tips: When playing games, watch everyone’s movement carefully, including your own. Look for movement patterns and habits. Have fun exploring new, different forms of movement as animals or movie/ book characters.

Here’s what can help: Building confidence through stable, centered, non-habitual movement will help repair disconnected feelings.

Playing movement games with our kids is a great way — fun, improvisational games like follow-the-leader and charades, with mimicking, mime and lots of unstructured movement.

As you wake up awareness in your brain and body, you develop a playful, interested, light-hearted attitude.

These help to loosen and lighten us, something we really need today. Activities like these give us time away from computers and smartphones too. Try them outdoors.

Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/teacher and owner of Reno Feldenkrais Integrative Movement. Visit renofeldenkrais. blogspot.com to learn more.

Laugh, share and have fun with your kids! Connect more deeply to yourselves and the world around you — a rewarding summer project. And no special equipment needed. Everything you need, you already have.

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HEALTHY BODY

Here comes the sun

USE ORGANIC OPTIONS FOR SUNBLOCK — AND, NATURAL REMEDIES TO RELIEVE SUNBURN

By Dr. Robert Floyd

S

ummertime is here, and that means time to go outside and play. Saddle up your horse and head to the high Sierra for an epic trail ride.

Take the kids fishing in the Truckee River. Jump on your bike and ride the dry-pond loop or pedal pavement down Jacks Valley Road to Genoa.

No matter what you get up to, however, every time you enjoy the outdoors this summer, it’s important to protect your body’s largest organ and its first line of defense — your skin.

PHOTO: DR. ROBERT FLOYD

Longer summer days expose your skin to more harmful UV rays. Whenever outdoors during the daytime, skin protection is recommended.

Board-certified dermatologist Ingrid Polcari, MD, FAAD, reminds people in a press release from the American Academy of Dermatology: “To get the best possible sun protection, it’s important to wear protective clothing, such as long-sleeved shirts and pants, and to apply sunscreen to all exposed skin, not just your face and arms.”

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Sunscreen blocks the skin’s exposure to radiation by two different methods — either physically by reflecting light or chemically by absorbing light, according to pharmaxchange.info.

The most important aspects of sunscreen are using it and using it properly. To apply sunscreen correctly, the American Academy of Dermatology recommends the following: 1. Choose a sunscreen with an SPF of 30 or higher; is water resistant; and provides broad-spectrum coverage.

2. Apply sunscreen generously before going outdoors.

3. Use enough sunscreen.

4. Apply sunscreen to all bare skin.

5. Reapply sunscreen at least every two hours, or immediately after swimming or excessively sweating.

Fortunately, for we health-conscious outdoor enthusiasts, organic options are available. Many use zinc oxide with few other ingredients such as organic jojoba, beeswax, coconut oil and shea butter.

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If you answered yes, we want to hear from you.

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HEALTHY BEGINNINGS • June 2018

Badger All Natural Sunscreen is organic, water-resistant, earth-friendly and biodegradable, making it ideal around fragile aquatic ecosystems like coral reefs. Kiss My Face, also organic, is kid-friendly, water-resistant and contains antioxidants to nourish the skin. Visit naturallivingideas.com/best-natural-organic-sunscreens to learn about other natural options.

Even on overcast days here in the Sierra, up to 80 percent of the sun’s damaging UV rays can reach your skin. Many companies make sport-specific UV protective clothing that is breathable, light-weight and won’t slow you down.

Kastel of Denmark, with its U.S. headquarters here in Reno, makes both men’s and women’s UV blocking clothing. After spending years riding horses in the sun and being diagnosed with skin cancer, owner Charlotte Jorst founded Kastel to help others avoid a similar diagnosis, according to the company.

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

If you are unfortunate enough to get a sunburn, luckily there are naturopathic remedies to help heal and decrease the pain. MucorSAN cream from San Pharma is an all-natural cream from Germany. Its active ingredient is Mucor Racemosus, a fungus with known wound-healing properties.

Another natural product is aloe vera. The gel filling the leaves is a fantastic remedy for sunburns and is easily obtained by splitting the leaves and scraping out the gel. Many naturopaths recommend keep-

ing an aloe plant in the home for quick access and immediate relief.

Now go outside and have fun. Remember to cover up and slather organic SPF 30 on all exposed skin.

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.com or call 775-826-1900 for more information.

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HEALTHY BODY

A different kind of fitness

THREE REASONS TO ENROLL IN A MARTIAL ARTS PROGRAM THIS SUMMER

By Mike Escobar

A

hhh … summer!

Sunshine, long days, ice cream trucks and … martial arts? If you’ve ever been curious about enrolling in a martial arts program or simply checking out a few studios, here are 3 reasons why the warmer months may be the perfect time to do so.

Kai Raydon, Cami Ingram, Bella Meyer and Kai Hiratani are among youth students at Freestyle Martial Arts in Reno.

PHOTO: NEIL LOCKHART

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1. Smaller Class Sizes Martial arts school owners often report dips in attendance at their studios during the summer months. With most K-12 schools and universities out of session, many families leave home for vacations, and class attendance sometimes falls.

AUTOMOTIVE AU O O V INJURIES N U S can linger for years

This is therefore a great time for the beginning martial artist to sign up, because instructors can often devote more individual time and attention to the fewer students in class.

Emotionally, beginners (especially adults) sometimes report feeling awkward, clumsy and even lost during their first several martial arts classes.

This happens while learning most new skills and is perfectly normal, but it still intimidates many potential students and (in the most severe cases) keeps them off the mats altogether.

Accordingly, the shyer or more cautious individual may find the summer an easier time to enroll in a program, since fewer students mean less eyes “watching” them and thus less intense feelings of self-consciousness.

2. Structure and Predictability For many, the summer months bring ample opportunities for day trips, camps and long vacations away from home. This is true not only for students on summer break, but also for their parents, who often rearrange work commitments to spend more time with their now outof-school children.

While fun, these schedule changes might leave some parents and kids feeling the effects of a lack of structure (boredom, restlessness, stress, etc.).

If you have an

IRRITATED R D NERVE ER from om a car ca accident acc de or other t e injury i j y

Don’t suffer through another day with untreated pain.

W CAN WE AN HELP! P

Enter martial arts. Some studios make minor changes to their schedules during the summer months, but classes generally take place at the same times each day.

Headache es, head movement, breathing, blood pressure, dizziness,, sinuses, TMJ

Many schools also offer unique, martial arts-themed summer camps for kids. These give members (and often non-members) a fun opportunity to learn everything from self-defense to gymnastics in a safe, supervised environment.

Neck mu uscles, shoulders, arms, tonsils, thyroid, asthma

Maintaining a set workout schedule while practicing an art that improves one’s discipline might be especially valuable during this otherwise less-structured time of year. There can be no better antidotes to boredom or stress than punching, kicking and tumbling your way through the summer months!

3. It’s Easy to Get Started Stop in to a few studious, talk to students and instructors about their experiences, watch a class in progress, and jump in for a session yourself.

A good studio will let you try at least one class free of commitment.

Who knows … you may start your practice in the summer but fall in love with the art and make it your year-round sport!

Mike Escobar is a 3rd Degree Black Belt at Freestyle Martial Arts in Reno. He has taught kids and adults mixed martial arts and currently leads group fitness classes at Freestyle Fitness. For more information visit www.freestylema.com.

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HEALTHY BODY

Are you ready?

PREVENTING INJURIES WHILE ENJOYING YOUR SUMMER PLAYING OUTDOORS

By Dr. Tony C. Jensen

I

f you’re like most people, you have been waiting for summer to get here so you can go outside and participate in sports and other activities. However, we likely haven’t been properly exercising or doing stretches, and we think we can just get out there and do things like we have in the past. Unfortunately, with age, the body is more prone to getting injured.

An August 2016 article published by Mount Elizabeth Hospitals sums this up well: “Studies have shown that at age 45, the overall recovery rate is about 15 percent slower than a 30-year-old person with similar injuries. This recovery rate declines further with age. While good nutrition and a balanced diet is beneficial, it is important that you moderate your physical activity, and build up to your desired optimum workout intensity instead of overexerting yourself. In addition, your body repairs less rapidly as you age, and you may be

Stretching before outdoor activity is one of the best things you can do to ensure your body is ready.

PHOTO: GETTY IMAGES

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HEALTHY BEGINNINGS • June 2018

Studies have shown that at age 45, the overall recovery rate is about 15 percent slower than a 30-yearold person with similar injuries.”

more susceptible to sports-related injuries and problem.”

A 2008 article on the Verywell Fit website expounds on this: “While it is impossible to prevent every injury, the American Academy of Orthopedic Surgeons says research suggests that injury rates could be reduced by 25% if athletes took appropriate preventative action.”

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So with that, here are some helpful things to do to help decrease those possible summer injuries.

1. Always warm up and stretch before starting you sport activities.

2. Make sure you’re in proper physical health for your sport activities. It’s always best to start out slow and increase your intensity with time and training.

3. Wear proper clothing and gear for each sport you’re playing and make sure it fits properly.

4. When you start getting tired, it’s time to come out of the game and rest for a while. Most people are injured when they’re tired.

The old saying of “no pain no gain” is not the best advice.

5. Make sure you are properly eating the right foods for more energy and tissue repairing, along with drinking enough water. Adults are 60 percent water — per a February 2018 article by Medical News Today, “According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink is: men: Around 3.7 liters or 125 ounces and women: Around 2.7 liters or 91 ounces.”

6. Having a good coach or trainer can make a big difference, because they can watch you and see ways to help you perform better with less injuries.

7. If you have been previously injured, it’s always best to give your body time to heal. When you’re injured, it increases your odds of more injuries, which then will keep you out of the game longer or for the rest of the season.

8. If you’re not sure about your physical health abilities, you can always see a doctor to assess you prior to you activities.

An August 2016 article at www.healthline.com sums things up nicely, while offering another important tip: “Now that you’re ready to get out there and play, have fun, and if for some reason you do get injured, remember R.I.C.E. is an acronym that many sports trainers and athletes use to remember how to treat a minor muscle injury. It stands for rest, ice, compress, and elevate.”

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HEALTHY LIVING

Bugging Out

USE ESSENTIAL OIL MIXTURES TO PROTECT YOURSELF FROM SUMMERTIME CRITTERS

By Elaine Brooks

I

t’s that time of year again across Northern Nevada and Lake Tahoe. Warm, sunny days are here, offering lots of activities in the great outdoors, including hiking, biking, camping and picnics in the forest or by the lakes or rivers.

Yeah — that’s what I’m talking about, having fun and enjoying life. But when we do, let’s make sure we are protected out there.

Don’t forget your sunscreen, or wear some of those great new clothes that have a high SPF, to really block the sun. It feels great after the cold days we have had, but don’t get mislead to think that even for a few minutes of delightful warmth on your skin, you won’t need some protection. Be safe, not sorry.

We are very lucky here in the high desert and mountains that we don’t need to protect ourselves and loved ones from flying bombers of huge mosquitoes attacking us all the time.

But, we do have smaller ones here that can be quite dangerous, so we need to keep them away, too.

I use a combination of essential oils to keep the insects away, especially when working outside.

My favorites are peppermint, eucalyptus and lemongrass, and sometimes I add cedarwood. You can use 4 drops of each and mix with witch hazel (about 2-3 tablespoons) and then dilute in 4 oz. water and spray on the skin to deter the insects.

Use peppermint essential oil with other mixtures to help deter insects.

COURTESY PHOTO

If you do get a bite, mix some coconut oil with some chamomile, lavender and patchouli or myrrh and apply gently to the skin. You should get some relief and calming of the bite.

If you have lots of bites, my favorite solution is to soak in a tub of warm — not hot — water with about two cups of baking soda to soothe the bites and bring down the inflammation. This tactic worked wonders when I got over 150 mosquito bites when I was a kid, and my mom used this solution.

We also can have ants interrupting our summer picnics and barbecues, and that is definitely not good. So go grab some more eucalyptus oil, rosemary, peppermint and even thyme and mix with water and spray around your area. The end result is much-nicer smelling than bug spray — and, it’s ever-so-much better for you.

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Then, if you have larger critters like mice, pack rats or squirrels invading your space, try the same mix, but make it a little stronger and spray it where they are hanging out. I’m going to try it around my garden this year and see how it works. I’ll keep you informed.

So let’s get out and enjoy the great outdoors and be safe and protected with more natural ingredients, so that we can save the environment and have fun at the same time!

Elaine Brooks is owner of The Herb Lady, located in Sparks. Visit www.Herb-Lady.com or call 775-356-1499 to learn more.

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

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HEALTHY BEGINNINGS • June 2018

Does raw shea butter do anything?

By Abby Campbell, PhD

T

he blogosphere extols the benefits of shea butter for a wide array of skin problems, including dry skin, blemishes, agespots, wrinkles, pruritus, sunburn, skin wounds, dermatitis, eczema, skin allergies, insect bites and even frost bite.

But, is there any science to back up the popularity of shea butter? This article attempts to answer that.

What is shea butter?

Shea nuts are hand picked from the ground below trees, the pulp is removed and the nuts are boiled or roasted. The nut is de-husked, leaving a kernel that is ground into a paste and mixed with water to produce the shea butter or oil.

Is there any research?

There are a grand total of 66 published studies on shea butter.

Only 11 of the 66 studies on shea butter are actual clinical trials.

Of the 11 clinical trials, one was done with broiler chicks, five relate

EDITOR’S NOTE This abridged article originally published in full in August 2017 on the Walnut, California-based blog “Healthy but Smart,” and its conclusions are drawn from several scientific studies published by the National Center for Biotechnology Information. Visit healthybutsmart. com/raw-shea-butter to read the original story.

to lipid/blood clotting and one relates to nasal congestion, which leaves four clinical trials relating to the skin.

Based on these studies, it is totally surprising that an essentially unproven commodity rose to the “cutting edge of global capitalism.”

Does it have anti-aging properties?

A single study was carried out in 10 healthy volunteers and involved the use of shea butter as a delivery vehicle for a heptapeptide (acetyl-DEETGEF-OH).

Shea butter was used as a carrier and was not the therapeutic agent in the study, so who cares?

Does it moisturize scalp and hair?

There are no published studies on the use of shea butter to moisturize the hair or scalp.

There are not even any laboratory studies or animal studies to be found.

Does it prevent nappy rash in babies?

There are no studies or even case reports to support the use of shea butter in the prevention or treatment of nappy rash.

Conclusion Shea butter is mainly used in the cosmetics industry for skin- and hair-related products.

PHOTO: COURTESY HEALTHY BUT SMART

Scientifically speaking, the shea butter beauty economy is underpinned by one negative study in people with normal skin (meaning that shea butter did not work) and a positive study in 34 children, which was non-randomized and non-blinded.

As such, this much is clear: We are a gullible and foolish consumer market.

Abby Campbell, PhD, is a practicing MD and contributor at HealthyButSmart.com, where she promotes an evidence-based approach to health.

Does it relieve windburn, sunburn or dry skin?

There are four clinical studies looking at shea butter as a moisturizer. Two of the studies were discounted as they were confounded by the use of topical anti-inflammatories along with the shea butter.

That leaves are only two clinical studies evaluating the effects of shea butter alone. Only one of the studies looked at normal skin and showed no benefit of shea butter.

Does it reduce stretch marks, cellulite or scarring?

No high-quality evidence was found by the Cochrane Database of Systematic Reviews to support the use of any of the topical preparations in the prevention of stretch marks during pregnancy.

Is shea butter safe?

There is too little information available on shea butter to comment on its safety.

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

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HEALTHY LIVING

Vacay the healthy way

STATE PARK EXPLORATION If your family is the type to plan outdoor excursions on your own, pack a picnic of healthy snacks and plenty of your yummy infused water for a trip to hike around one of Reno-Tahoe’s renowned state parks:

GET THE MOST OUT OF YOUR SUMMER VACATION WITH OUTDOOR FUN AND NUTRITIOUS DRINKS

By Cassandra Walker

Infused water is an easy way to keep kids on the right track with nutritious snacks this summer.

Washoe Lake State Park: Appreciate the majesty of Sierra Nevada, Carson and Virginia mountain ranges and the local wildlife and active bird populations.

Donner Memorial State Park: With a scenic visit just up I-80 to Truckee, your family can spend the day in the sunshine and near the water at Donner Lake, offering a day of boating, fishing and hiking.

Spooner Lake & Backcountry: Spend a day in North Lake Tahoe with a visit to Incline Village and beyond, where the basin backcountry recreation area brings lake fun with plenty of mountain adventure.

PHOTO: CASSANDRA WALKER

T

he Reno-Tahoe area has much to offer in the way of family fun. From businesses geared toward all-day entertainment for the little ones, to getting lost in the gorgeous desert and forest landscapes, the region is your oyster, and the kids are ready to play.

Studies have shown that being outside improves one’s mood, relieves stress and reduces feelings of anxiety and depression.

Soaking up sunshine also provides vitamin D and is a form of active mindfulness.

Further, people who spend time outside reflecting on nature and appreciating their surroundings are better able to relax, ease tension from daily life and find gratitude.

Eating healthy To keep your family healthy during outdoor recreation and indoor play, experts say it’s all about incorporating healthy activity and cutting out sugary drinks over the vacation months.

Kim Mason, nutrition care manager at Carson Tahoe Health in Carson City, suggests teaching healthy nutrition by planting a garden with your children, directly linking them to their food intake.

“Everything comes in boxes, bottles and bags, so kids don’t have a concept of what real food is,” she says. “Just by being able to grow some of their own foods it really opens their eyes; wow, there is a connection between what they do in the garden and the quality of food produced.”

From there, she encourages parents to prepare weekly menus and meals with their children and involve them in sourcing and preparing ingredients, as well as being cognizant of nutritious choices while on vacation.

“While on vacation, there are always opportunities that present foods that your child hasn’t had before,” Mason says. “Parents who take advantage of being in different areas and open to the opportunity of ‘let’s try this’ introduce more variety and interest in food, the most influential component of kids’ food habits.

“This gives children permission to be interested in different foods and different ways of eating.”

Mormon Station State Historic Park: In Genoa, this historic land marks the first non-native settlement, built in 1851. Your family can appreciate a piece of Nevada’s rich history as you explore the museum and replica station.

14

HEALTHY BEGINNINGS • June 2018

Aside from food, keeping yourself and your children hydrated with easy-to-prepare infused waters while foregoing sugary drinks is a wonderful option for vacationing with health top-of-mind.

One fun way to do this is to simply fill a glass jar or reusable drink container with water and add fresh or frozen fruit, herbs and vegetables of your liking.

“I even like adding a cinnamon stick in the water; there’s no sugar, but it gives you the sensation of being sweet, and those little guys have a pretty big sweet tooth,” she says. “That helps give the sensation and make it easier to drink the water.”

Get moving Active bodies are happy bodies, and Peanut Butter & Jellyfish is among several regional companies offering children’s programs that cater to that mindset.

Peanut Butter & Jellyfish, which has locations in Reno and Incline Village and is owned by Rebecca Holwick, offers swimming, yoga and climbing lessons for children, as well as field trips, parent nights out, play groups and summer day camps. It also offers two-week courses for kids to get fully immersed in an array of skills, as well as drop-in classes for some spur-of-the-moment fun while on vacation.

Brian H. from Reno stated in his Yelp review of the company that the owner has a true knack for teaching children.

“Becca is great with our autistic twins. She is patient with them and kind. If we had to drive three hours to have swim lessons with her we would do it. We would recommend her to anyone for swimming, climbing, skiing lessons,” he writes.

Lessons teach enriching life skills while integrating sensory, motor and social awareness into the program, either during indoor or outdoor activities.

Visit www.pbjellyfish. com for class information and upcoming events.

Families can spend the day outside walking trails at Animal Ark to see various animal species, learn about them and explore the acres of terrain.

PHOTO: COURTESY ANIMAL ARK

Wildlife education Animal Ark Wildlife Sanctuary in Reno is home to an array of fascinating exotic animals that your family can learn about as they spend healthy, quality time outside exploring nature.

“Animals come to the Ark from disadvantaged situations and they can’t be released back into the wild,” says co-founder and executive director Aaron Hiibel. “While they’re here, they serve as ambassadors for their species back in the wild. Our mission is to inspire environmental stewardship through education.”

In all, 38 acres of land welcome families to explore walkways through the park lined with enclosures to replicate each animal’s preferred habitat.

Your family can enjoy seeing illusive animals in their element, learning about their species and walking the outdoor adventure, together.

This summer, Animal Ark’s calendar offers an array of fun events you can plan into your vacation programming. Visit www.animalark. org for more information.

Cassandra Walker is a special assignments reporter for Sierra Nevada Media Group. She can be reached at cwalker@swiftcom.com.

Animal Ark special events like the Cheetah Runs are especially popular for locals and visitors looking to plan unique and memorable activities this summer.

PHOTO: COURTESY ANIMAL ARK

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

15

HEALTHY LIVING

Finding your balance

PADDLEBOARD YOGA ON LAKE TAHOE THE ULTIMATE ACTIVITY FOR EMOTIONAL WELLBEING

By Cassandra Walker

T

he most sacred space you inhabit is within your own body, and we all know healthy lifestyles lead to healthy bodies. But when there’s always work to be done and exercise routines get a bit stale, how can you find inspiration in your workout?

Being in such a stunning location as Lake Tahoe is a great start, as nature allows you to work on the self-care aspect of your healthy lifestyle regimen, reflecting inward and cultivating gratitude for your surroundings.

Lake Tahoe yogis and watersport recreation experts encourage locals and visitors to go a step further and elevate their exercise routine to outdoor adventure this summer by participating in a stand-up paddleboard yoga lesson.

KNOW BEFORE YOU POSE

“Paddleboarding in general is great cross-training because it’s low-impact and a full body workout,” Anik Wild, co-owner of Waterman’s Landing, said in an interview with Healthy Beginnings. “Adding the component of yoga makes it even more challenging because you’re constantly moving on an uneven surface floating on the water, so the balancing aspect really helps your physical ability.”

16

The power of the breath Did you know that deep, steady breathing has been proven to lower the heart rate, lower blood pressure, allow people to think clearly, relieve stress and improve the body’s circulation? The body is also better able to expel toxins and experiences increased metabolism from practicing regular deep breathing, a major component of yoga.

Know before you go Be sure to wear plenty of sunscreen before hitting the lake, especially if you plan to spend time practicing yoga from your paddleboard. Wear a swimsuit, shorts or even your typical yoga attire that you don’t mind getting

wet, and remember that everything on the board is liable to be soaked before you’re through.

Beginner standup paddleboard yoga poses Mountain Lotus Yoga offers the following beginner poses to best kick off your paddle yoga practice, get more comfortable balancing on water, and have fun: 1.

2.

3.

4.

5.

6.

7.

Cobra Pose Sleeping Pigeon Pose Camel Pose Stretching Pose Dragon Pose Downward Facing Dog Standing Separate Leg Stretching (modified) 8. Child’s Pose

Jenay Aiksnoras, director of Lake Tahoe Yoga studio in South Lake Tahoe, agrees, adding that apart from being a challenging physical workout, standup paddleboard yoga doubles as a practice in mindfulness.

For example, picture yourself lying in savasana, or “corpse pose,” feeling the good vibrations of relaxation and softness after your yoga practice. Your breath is steady, not timed; your body is heavy, palms facing the sky in a gesture of receiving.

Now, picture yourself in this grounded, relieved state, floating on water with your fingers and toes gently dancing

HEALTHY BEGINNINGS • June 2018

in crystal-clear Lake Tahoe … this is just one of the many rejuvenating benefits that experts say comes when you take your asana practice to the paddleboard.

“First of all, timing is really key to this. The mornings on Lake Tahoe, pre-10 a.m., are very quiet, and anyone who is an early riser who goes out and looks at the lake will see that it’s just glass, absolutely clear and calm,” Aiksnoras said. “We experience that peacefulness and calmness, just pure ease, because we’re out there early in the morning before the boats and jet skis and the people celebrating summer — it’s such a peaceful morning.”

Anyone can do it Whether you’ve trained under master yoga mentors in India — or you’ve never set foot in a yoga studio; paddled your way around Lake Tahoe; or even stood straight up on the water, don’t fret: anyone can do this.

Stand-up paddleboard yoga is designed for fun, and the pros teach classes to children, older adults, football players, wedding party groups, bodybuilders and pretty much anyone in all walks of life, with the key takeaway being: no one should take themselves too seriously.

“Everyone starts out a little shaky and nervous but after our asana practice and relaxation, when we’re paddling back to shore, everyone is comfortable,” Aiksnoras says. “All of the little movements, regardless of how advanced the postures are, help people feel more comfortable in their own bodies and on a paddleboard.”

Wild said she hopes visitors to the lake are brave and try the new experience because it has such a rewarding payoff.

“I think sometimes yoga on a paddleboard, people think is not accessible, because they don’t paddle or have never done yoga,” she admits. “But I want people to have courage, try it; it’s so pristine — such an amazing experience, especially on Tahoe’s waters, because you can look down and see these amazing perspectives of the depths of Tahoe, it’s beyond explanation, it is just amazing.”

Speaking to the concept of “anyone can do it,” Scott Fitzmorris, owner of Mountain Lotus Yoga in Tahoe City and Truckee, says that a learning curve applies to yoga and paddleboarding, much like any sport, and that everyone starts out as a beginner at first.

“The biggest thing I’ve noticed is people are reluctant to do their first yoga class because they’re worried it will be difficult and they won’t be very good at it; but there is a learning curve and no one starts out really great at it,” he says. “You can take it as easy on yourself as you want to, you don’t have to ‘go the distance’ at first.”

Build muscles and motivation

“If you want to deepen your yoga practice, a lot of the poses require balance. If you add balance from on top of a paddleboard it challenges you even more to stay on top of the water,” Winn says. “It is at the same time a more relaxed environment and you’re having fun and laughing at yourself; people get really tense and self-conscious in the studio, but being on the lake, everyone loosens up through laughter, and when you loosen up, you can get deeper into your poses.”

Katy Rendinaro is a yoga instructor and guide with Tahoe Adventure Company who says practicing stand-up paddleboard yoga is a test in appreciating the most powerful force of nature.

Fitzmorris also mentioned that paddle yoga makes for enhanced athleticism and real-time adjustments you can make to your practice. If you are off-center, your paddleboard will notify you immediately.

“Yoga is such an amazing, moving meditation. It creates the mind-body connection where you can let go of all of the other things going on in your life and focus on you and your practice right then and there,” she says. “Paddleboard yoga takes that to a whole new level, challenging balance and concentration. In my opinion, the water always wins, right?

“The physical benefits are also huge. I’ve had ankle problems and have done a lot of physical therapy through that, and they put you on a board designed to strengthen your ankle, well it’s the same as what a paddleboard does,” he says. “The small muscles in your body that don’t get trained through weights yoga is good for, and balancing from the paddleboard is especially good for training.”

“Whether you’re in a river, ocean or lake, the water is the strongest force; so you’re always getting to connect with nature, you can feel the soothing energy of the water in your moving meditation.”

Each of the gurus agrees that the ultimate goal is to find space for yoga every single day, and to experience different styles of yoga through specialized classes. Get out of your comfort zone, get into a yoga class and why not try it out on Tahoe?

Yoga teaches its practitioners to find a sense of ease in challenging poses by deepening and evening the breath. Chief orchestrator at Mountain Lotus Yoga, Melissa Winn, says people may be caught off guard when trying to find their balance at first, which she says is all the more reason to laugh and take it all in.

The worst that will happen is you’ll jump in the lake — how refreshing would that be?

Cassandra Walker is a special assignments reporter for Sierra Nevada Media Group. She can be reached at cwalker@swiftcom.com.

Your yoga practice is an unfolding journey that can be as low-impact or as challenging as you’d like it to be.

PHOTOS: COURTESY WATERMAN’S LANDING

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

17

HEALTHY EATING

Kiss your allergies away

PLANT-BASED DIETS — AND YES, KISSING — CAN HELP CONTROL SUMMER ALLERGIES

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

T

he warmth of summer is finally here — a brand-new beginning after being covered with the blanket of coldness that winter had brought in.

• Mold spores, tree, grass and weed pollen are considered few of the most common outdoor allergy triggers.

Nature responds to this through the blossoming fragrances of earthly flowers. What a wonderful feeling! Until … we start to feel a runny nose, post nasal drips and sneezing episodes, leaving us congested — an indication that the “sunrise” of summer is also the start of our dreeaddedd seasonal allergies.

• White children were more likely to have hay fever than black children in 2015.

This is the scream of our immune system reeacting to unwanted particulates in thee air leading to our yearly suffering.

• 6.1 million children and 20 million adults are affected by hay fever.

The real question here is, is the immune system the real problem or is something else causing this phenomenon?

A study was done in Japan, published in 2012 in the Kaohsiung Journal of Medical Sciences, that revealed the increase in seasonal allergies were due to the shift in diet.

An increase in animal meat consumption was suspected, but a deeper investiiiggation showed more.

To understand this, here are statistics in the U.S. that we can “sniff on,” acccording to the Asthma and Allergy Fooundation of America:

It was actually the contamination of these products by a substance called alkyl phenols (imitates estrogen and disrupts normal hormonal functions) that increases allergy-induced inflammation.

They came from pollutants such as smog/smoke from factories and automobiles that accumulated in the air and falls back to land as rain to contaminate the food of these animal food sources. Alkylphenols are fat-soluble, which eventually accumulates in animal fats that people consume, according to the study.

Being on a plant-based diet has shown benefit in lowering seasonal allergy attacks, according to a 2012 study published in the The American Journal of Clinical Nutrition — first by directly avoiding alkyl phenol-contaminated animal food sources, as well as by direct consumption of Vitamin P (polyphenols) in plants such as grapes, flaxx seeds, beans, broccoli and apples, which bind d to allergenic proteins.

Stuuudies had proven that whole plant food is superior in doing this versus supplementation. Apple and tooomato extract pills were tested and given to prevent aallergies, but they failed, according to the study.

Our gut flora, meanwhile, also plays a major role in our protective fight against seasonal allergies by boosting the immune system. According to a 2012 study published in the journal “Pediatric Pulmonology,” reactive children have less lactobacilli in their gut; further, probiotics benefit school children against allergic rhinitis.

One study has shown that kissing for at least 30 minutes can lower allergic reactions.

COURTESY PHOTO

Finally, who would have known that kissing can contribute to seasonal allergy protection? According to a 2003 study published in “Physiology & Behavior,” kissing for at least 30 minutes lowers reactions (the only bad side effect will be a sore lip), compared to 30 minutes of hugging, which revealed no benefit.

So kiss away people!

As a lesson, anti-allergy pills are not the only solution for seasonal allergies. Let us take advantage of these natural measures to control our symptoms with the benefit of fewer side effects (e.g. constipation and dryness). By understanding this, we can enjoy our surroundings freely and literally we can “wake up and smell the roses.”

Melvin Ibarra Nario, M.D., H.M.D., is among the physicians who work at Bio Integrative Health Center International in Reno. Visit bihcireno.com or call 775-827-6696 to learn more.

18

HEALTHY BEGINNINGS • June 2018

Classic fresh flavors

LEARN MORE Visit www.theelmestate.com or more information on the The Elm Estate and its offerings.

PAIR A HEALTHY SALMON PO’BOY WITH A WHITE LINEN COCKTAIL

By Cassandra Walker

T

his month’s Healthy Beginnings recipe focuses on a special fish entrée crafted by The Elm Estate – one of Reno’s oldest homes, which has been renovated into the city’s latest upscale venue.

Formerly known as the Chism House, The Elm Estate features a completely remodeled, modernized guesthouse, a large event space, a reflection pond, billiards room and more.

“We had to do something incredible with this place,” said owner and developer, Manfred Galgon, who took over the property with his wife Kari in 2015.

To kick off summer with a fresh and flavorful dish, The Elm Estate’s food and beverage director, Casey Hall, recommends sticking with a classic that’s been turned up a couple notches — a salmon po’boy sandwich coupled with a riff on the ultimate refreshing summer drink, the White Linen.

Salmon Po’Boy

The classic gin cocktail, White Linen, is the perfect pair with your salmon po’boy.

Directions: First, make a remoulade sauce — but instead of full fat mayo, use a lower fat option: • • • • • • • • • •

1/3 cup reduced-fat Mayo teaspoon chopped fresh basil 1/3 green bell pepper, finely chopped 1 big stalk celery, finely chopped 1/4 small onion, finely chopped 1 tablespoon horseradish 2 tablespoons ketchup 4-5 good dashes of Worcestershire sauce juice from half of a lemon 1 small clove of garlic, finely minced

PHOTO: COURTESY THE ELM ESTATE

Method: • For the remoulade, mix everything together, ideally a few hours before your get together.

• Next, season your salmon fillets with salt and pepper, and prepare either on the grill, or in a covered skillet with just a touch of coconut oil.

• Now, slice French Rolls in half and lightly toast them.

Spread the rolls with your homemade remoulade, add field greens and maybe slices of fresh tomato and add the salmon. Delicious!

White Linen Directions: A White Linen is one of the most refreshing summer drinks ever — but do it with a little twist, just to keep things interesting: • 1.5 oz. Gin (Hendricks is a good choice) • 0.50 oz. Extra Dry Vermouth (Dolin Dry is great in this) • 0.50 oz Champagne vinegar (I know, this sounds weird, but vinegars taste great with cucumbers, and there is a long tradition of using vinegars in cocktails) • 2.0 oz. fresh lime juice • a few slices of cucumber • some sugar or sugar syrup • splash of club soda Method:

Salmon is the star of this summertime dish.

PHOTO: COURTESY THE ELM ESTATE

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

• Put the cucumber and sugar in a glass and mash them up. Add the gin, vermouth, vinegar, and lime juice and either stir vigorously or shake.

• Top with lots of ice and a splash of club soda.

Cassandra Walker is a special assignments reporter for the Sierra Nevada Media Group who writes regularly for Healthy Beginnings magazine. She can be reached at cwalker@swiftcom.com.

19

HEALTHY MIND

Follow the path that’s meant for you

By Andy Drymalski, EdD

“P

rotect the plants, stay on the path,” a Reno trail sign reads.

Viewed literally, the sign asks that hikers not trample the sensitive plants growing beside the trail.

Looked at symbolically, it offers quality advice for life. The “path” is your path in life. It is the intended journey that leads to your destiny. The plants symbolize life, the life inside you, the life and potential that gets trampled when you stray from your true calling.

Some people don’t believe that there is an intended destination, or destiny, for their life. They believe they can find success and fulfillment in whatever path they choose if they just try hard enough.

Rest assured, the rates of depression, anxiety and addictive disorders would be a fraction of what they are if there was any truth to this “you’re the captain of your own destiny” mentality.

It’s hard enough to fulfill your destiny when you’re on the right path, so trying to reach a destination that is not your path is a recipe for disaster.

Believing that you can choose any path and make it your destiny is, ironically, one of the quickest ways to miss your path and trample your inner life.

But let’s say you are lucky enough, or conscious enough, to be following the calling that lies deep within you. You may still be tempted off that path. You will be challenged and face frustration. You will have your trials and tribulations.

And sometimes these challenges may be necessary parts of your journey, for reaching your destiny wouldn’t mean much if you didn’t have to sacrifice and struggle for it. And you won’t become a more conscious human being if you don’t have to discern the growth-producing from the redirecting obstacles in your life.

In other words, some obstacles are meant to be scaled, while others are encountered because you’re on the wrong path.

Perhaps one of the most common distractors from your path is the pressure to live by the more superficial goals and values of society. Although society benefits from individuals who strive to discover and embody their

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HEALTHY BEGINNINGS • June 2018

It’s hard enough to fulfill your destiny when you’re on the right path, so trying to reach a destination that is not your path is a recipe for disaster.” true calling, it does not typically encourage this.

And even when it seems to, such as in an “achieve your goals” or “be all you can be” type of advertisement, it is basically trying to sell you the shoes, clothes, or career it wants you and a million other people to pursue.

Do companies, institutions, churches, the government, or even most of your friends and family want you to become the unique and conscious individual you were created to be?

Does society really want people to think for themselves?

Animals that travel in herds are easier to round up. People that think like sheep are more easily led this way and that. Family and friends following a

collective value system don’t want your life to be a reminder to them of the life they are not living.

Discovering and staying true to your path is not easy, but it may be the only way to keep the plant of your soul alive.

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

SLOWLY and MINDFULLY

Learn to use your brain to re-educ cate you ur body for better movement. Recover alignmentt and balance, relieve pain, feel alive again n!

A WARENESS T HROUGH M OVEMENT® C LASSES

This “Protect the plants, stay on the path” sign is seen April 22 in Caughlin Ranch in southwest Reno.

PHOTO: ANDY DRYMALSKI

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21

HEALTHY MIND

Balancing your hormones 10 STEPS FOR HEALTHY BRAIN FUNCTION (PART 6)

By William Clearfield, D.O.

EDITOR’S NOTE This is a continuation of a series of articles

by Willaim Clearfield, D.O., breaking down his 10 steps for healthy brain function.

Visit www.hbmag.com to read parts 1-5.

W

e’re now 60 percent through our “10 Steps to a Healthy Brain” series. So far, we have covered:

1. Keep Your Blood Sugar Balanced 2. Eat Healthy Fats 3. Get Adequate and Restful Sleep 4. Enough (but not too much) Vitamin D3 is Essential for the Brain to Function Properly 5. Get Your Gut In Order 6. Maintain Adequate Methylation.

Step 7 is “Balance Your Hormones.”

Traditionally, we think of hormones as being generated in the organs associated with them.

Thyroid hormone, as everyone knows, germinates in the thyroid gland. Testosterone and estrogen the testes and ovaries respectively, and the adrenal glands produce the stress hormone cortisol.

In 1990, French scientists, Baulieu and Robel stood the neuropsychiatric world on its ear by demonstrating that certain hormones, produced via the same pathway as takes place in the peripheral glands, are independently generated within the brain, according to The Journal of Steroid Biochemistry and Molecular Biology.

Designated as “neurosteroids,” these hormones have the same excitatory and inhibitory effects on neurons and are implicated in the control of behavioral activities.

Meanwhile, according to the National Center for Biotechnology Information, in the 1990 published artucle “Neurosteroids: a new brain function?”, balancing growth hormone, thyroid hormone and estrogen/progesterone/testosterone axis hormones immediately after a head injury (within 48 hours) decreases mortality by 50 percent.

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Featuring Tahoe-based healers, yoga instructors, and energy-workers, RAY 2018 brings you three days of rejuvenation in the Sierras, just steps from Lake Tahoe.

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HEALTHY BEGINNINGS • June 2018

HORMONE

FUNCTIONS

S/S DEFICIENCY

Testosterone

Mood, Motivation, Strength

Fatigue, Depression, Suicide

Estrogen

Blood Flow to Brain

PTSD, Pain, Depression

Progesterone

Anti-inflammatory, Calming

Depression, Anxiety, Aggression

Thyroid

Energy, Mental Clarity

Poor Cognition, Depression, Psychosis

DHEA

Regenerates Myelin, Protects Brain Cells

Aging, Poor Memory, Infections

Growth Hormone

Memory, Concentration, Mental Clarity

Paranoia, Poor Concentration, Dark Mood

In fact, according to a 2006 study in the Annals of Emergency Medicine journal, 56 percent of all traumatic brain injury victims exhibit hormone abnormalities three months after the incident. Left unattended, more than a third of these patients still exhibit hormone deficiencies.

underlying cause trauma to the brain. When you hear of a veteran or anyone who suffered a head injury, no matter how distant from the time of the incident, suffering from bizarre, out of character psychological disturbances, go hormonal on them.

A look at what various hormones control in your body.

COURTESY WILLIAM CLEARFIELD

And there you have it. It matters not the severity of the injury — psychotropic drugs do not address the

Next month we will review Step 8 — “6 Fixes for A Healthy Heart.”

Reno physician William Clearfield, D.O., of the Clearfield Medical Group provides patients with treatment plans that boost their overall quality of life. Visit www.DrClearfield.net or call 775-359-1222 to learn more.

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527.4585

www.renocarsonpsychologist.com LIFE’S A JOURNEY, MAKE IT A HEALTHY ONE.

Dr. Karla Moore, DPT, OCS Doctor of Physical Therapy 499 W. Plumb Lane, Suite 203 Reno, NV 89509 drkarladpt@RenoNeuroFit.com www.RenoNeuroFit.com https://www.Facebook.com/drkarladpt https://www.Instagram.com/drkarladpt

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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.

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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 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.

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

HEALTHY BEGINNINGS • June 2018

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

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

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

NATURAL HEALTH

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

SKIN CARE

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

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

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

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

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

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

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

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

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

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THE CORK BOARDS Change Your Life • Achieve Your Goals

www.holisticyou.online info@holisticyou.online 775-525-1869

Author • Motivational Speaker Life Coach

Class Breakdown: 10 Minute Power Yoga Warm Up followed by a 30 Minute Boxing and MMA Inspired Conditioning Class Unwind with a 15 Minute Yoga Set and Short Closing Meditation

No Experience Necessary!

First Class is Always Free. $5 Student Drop In Available!

Transform your Body, Free your Mind, Flex your Soul Freestyle Fitness 9590 S. McCarran Blvd. www.fsfitness.net

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

HEALTHY BEGINNINGS • June 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.

1-2 Reno Tahoe Odyssey

178-mile relay race throughout region, 6- to 12-person teams renotahoeodyssey.com

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

1-2 6th Annual SmackDown Bulls, 7The Feldenkrais Method Class Broncs, and Barrels Rodeo

Fuji Park Fairgrounds, Carson City visitcarsoncity.com

2Reno Epic Crawl &

Lightsaber Battle 8 p.m. to 4 a.m.

Various locations, downtown Reno crawlreno.com

2Lake Tahoe Brewfest

Featuring more than 30 breweries Heavenly Cal Lodge, South Lake Tahoe tahoebrewfest.com

3America’s Most Beautiful

Bike Ride Full 72-mile loop of Lake Tahoe starts/ends in South Lake Tahoe bikethewest.com

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17

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17 Open Play

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

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

6-7:30 p.m. (every Thursday) Reno Buddhist Center, 820 Plumas St. renofeldenkrais.blogspot.com

7-10 Nevada State Fair

Carnival rides, entertainment and more Mills Park, Carson City nevadastatefair.org

7-10 Carson Valley Days

19 Mini Reiki Healing Session 14-23

Reno Rodeo Various events featuring 750 pro athletes Reno Livestock & Events Center renorodeo.com

108th annual, featuring carnival rides and more Lampe Park, Gardnerville visitcarsonvalley.org

bit.ly/1PvM9Ye

19 Yoga For Lunch

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

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9Tough Mudder Tahoe

The ultimate race returns to Northstar California in Truckee toughmudder.com/ events/2018-tahoe

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

First Day of Summer 2018!

15-17

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

5Mindful Yoga Basics

5:45-6:45 p.m.

Larry D. Johnson Center, Sparks cityofsparks.us

10 Meditation for All

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

11 Swing Dance Lessons

5:30-7:30 p.m. (every Monday) Put on by High Sierra Swing Dance Club Carson Lanes Family Fun Center, Carson City hssdc.org

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

16 Rock Tahoe Half Marathon 13.1-mile course along Tahoe’s East Shore After part at Hard Rock in Stateline epictahoe.com

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

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

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Reno Midtown Art Walk 10th annual event, various locations Reno Midtown District renomidtownartwalk.com

Last Friday at Victorian Square Every last Friday in summer Victorian Square, Sparks cityofsparks.us

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4GROOVE Reno-Tahoe

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Sierra Nevada Lavender & Honey Festival 10 a.m. to 8 p.m., free event Downtown Sparks lavenderandhoneyfest.com

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Stewart Father’s Day Powwow Four grand entry times, plenty of events Stewart Indian School, Carson City stewartindianschool.com

Tahoe City Food & Wine Classic 1-5 p.m. various venues Downtown Tahoe City tahoecitywinewalk.com

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

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21-23 Carson City Rockabilly Riot Classic car show and much more Mills Park, Carson City visitcarsoncity.com

23 Carson City Ghost Walk

Reno Artown Begins Month-long festival of art and music Wingfield Park, Reno renoisartown.com

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Alta Alpina Challenge Riding the Wild Sierra Alpine County, California altaalpina.org

Recurring summer event McFadden Plaza, Carson City carsoncityghostwalk.com

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HEALTHY BEGINNINGS REACH TO OVER

15,000 READERS PER MONTH who are interested in health and wellness.

Tahoe City

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Minden Gardnerville South Lake Tahoe Reno

Truckee North Lake Tahoe Northern California

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