June 2013 HB Magazine

Healthy

HBmag.com ISSN 2150-9921

JUNE 2013

TA K E O N E

Beginnings lifestyle magazine

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

CAN THE EGO PRAISE GOD? PROCRASTINATION POST-NATAL FITNESS REVERSING TOXIC HEAVY METAL POISONING ADVENTURE & TRANQUILITY A PROMISING NEW CANCER TREATMENT

Your Local Resource for Natural Living Healthy Beginnings is printed on recycled newsprint with soy-based ink since August 2006

INSIDEthisISSUE DEPARTMENTS

ONtheCOVER

HEALTH

Can the Ego Praise God? ...11

A Promising New Treatment for Cancer ...18

Adventure and Tranquility: A Special Retreat ...14

Reversing Toxic Heavy Metal Poisoning ...22

Post-Natal Fitness ...16

14

DENTALHEALTH Save Your Teeth & Save Money ...12

HEALTHYPETS Natural Flea and Tick Collars for Our Pets ...8

A Promising New Treatment for Cancer ...18 Procrastination ...20 Reversing Toxic Heavy Metal Poisoning ...22

FEATURES

BRAINHEALTH Procrastination ...20

Adventure and Tranquility: A Special Retreat ...14

16

SPIRITUALHEALTH Can the Ego Praise God? ...11

Chronic Dehydration Part 10 ...24

INeveryISSUE

GARDENING The Rough Patch: Mulch Ado ...30

PUBLISHERSLETTER ...4

NURTURE

NEWSBRIEFS ...7

Post-Natal Fitness ...16

20

HERBS&SPICES Seaweed ...28

WHERETOSHOP ...9 SPIRITUALHEALTH ...11 INGREDIENTWATCH ...33

INGREDIENTWATCH

HERBS&SPICES ...28

Woodchips ...33

REVIEWS ...26

REVIEWS

PROFESSIONALDIRECTORY ...33-34

Book Review: Knock Out Dieting ...26

June 2013

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

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3

CALENDAR ...38-39 RECIPES ...34-37

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PUBLISHER’SLETTER

COVERSTORY

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Written By Dawn Gowery

lease enjoy this June issue of Healthy Beginnings Magazine.

This is a great time of the year to plan summer get-a-ways, start home remodel and landscape projects and clean up the grill for those warm evening cookouts with family and friends. June is a wonderful time of the year to detoxify the body and mind and rid it of toxins. Read June Milligan’s article on procrastination and Dr. Gerber lets us in on the various diseases that heavy metal toxicity / poisoning causes at a cellular level. Have you ever had a heavy metal analysis performed? It is a great way to find out what metals you have come in contact with during your life. Read Dr. Gerber’s article on “Reversing Toxic Heavy Metal Poisoning”

O

June is also a month to reflect on oneself. I was talking with one of my distribution drivers the other day. I was explaining that I was sorry that we were playing phone tag. He told me that when he turned sixty he gave himself the most wonderful gift. I asked him what it was and he said: I gave myself the gift never to take anything personal any more. This really impressed me; this simple gift reduced his stress level and increased his joy.

ur cover photo this month sets the stage for summer fun and outdoor cooking. Grilling vegetables is fun and easy.

Preparing your vegetables is simple, cut vegetables into ¾ to 1” strips or chunks. Remove stems and seeds. Soak vegetables for 3o minutes in cold water before you grill them; this keeps vegetables moist and prevents them from drying out. Pat dry and lightly brush veggies with your favorite cooking oil. The oil prevents the vegetable from sticking to the grill and it also adds a nice flavor. You might try grape seed oil, olive oil or coconut oil for a change. Read our story about grilling with different wood chips, the smoke from the wood infuses a flavor all its own, try citrus wood for a sweet taste.

Thank you for sharing that gift to share with you our reader.

Life is a journey and one that we should enjoy no matter what our circumstance.Thank you.

God Bless and Make it a Happy Healthy Day, Dawn Gowery

Grilled vegetables are loaded with fiber and enzymes and their colorful bounty adds to a beautiful presentation. Top ten vegetables used for grilling are: corn on the cob, mushrooms, bell peppers, onions, asparagus, eggplant, garlic, potatoes, tomatoes, zucchini and small squash.

Bon Appétit’ …

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

June 2013

SUMMER CLASSES The E.L. Cord Museum School at the Nevada Museum of Art offers classes year round for all ages and skill levels.

FIELD PAINTING IN WATERCOLOR Wednesday, June 5 / 8:30 am – 2:30 pm Join Lady Jill Mueller for an exciting day of painting on location along Whites Creek in South Reno. There will be a demonstration with instructor assistance provided to students as they capture nature on paper.

Jill Mueller $54 / $ 48 MUSEUM MEMBERS

SCREENPRINTING TECHNIQUES PHOTO EMULSION Sunday, June 16 / 10 am – 3 pm This one-day workshop focuses on direct stenciling methods using screen filler and drawing fluid. Students will build upon drawn images, layering different colors to create their finished screenprint edition.

Candace Nicol $55 / $50 MUSEUM MEMBERS

WIRE SCULPTED JEWELRY AND ACCESSORIES Saturday, June 29 / 10 am – 5 pm A learn‐as‐you‐go studio setting will allow students the chance to explore techniques specific to their design choices while working towards finished pieces.

Lisa Kornze $63 / $56 MUSEUM MEMBERS

Sign up online at nevadaart.org/elcordschool/schedule or by calling 775.398.7260

June 2013

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

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EAR CANDLING

Healthy

Beginnings lifestyle magazine

Lifeʼs a journey. Make it a healthy one.®

Dawn Gowery

EDITOR IN CHIEF, ART DIRECTOR & PUBLISHER publisher@HBmag.com

Editor & Content Director

editor@HBmag.com

Written By Karen Tenaglio

T

here’s almost nothing worse than experiencing ear pain, itching, loss of hearing, or a sinus headache.

Ear Candling is an ancient practice, dating back to biblical times in Egypt, the Orient, as well as European cultures. This simple, gentle treatment removes wax from the ear, improving your sense of well-being, physical, mental and even spiritual. The candle is a long hollow tube made from unbleached muslin immersed in an aromatic herbal solution. After it dries, the cone is then dipped into beeswax.

The cone or candle is then placed into the ear opening and the top of the cone is lit; soft warm white smoke billows down the tube into the ear and softens the wax. The flame on top of the cone creates a vacuum that pulls out built up wax, toxins, bacteria, dirt and residue from past medications.

Ear Candling may also help with a dry hacking cough (a result of a sinus infection), sinus headache, tinnitus, and itchy ear. Today more people are seeking alternatives to digging in the ear with Q-tips or using a hydrogen peroxide flush to clean a blocked ear canal. Ear Candling is a relaxing, natural, non-intrusive treatment.

References: Tatum, Anne. Ear Candling. A.P. Enterprises. 1995.

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Social Media Manager Website Archiving

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Contributors

Healthy Recipes Distribution

Marie-Claire Hermans Teresa Howell · JeanAnn Fitzgerald Allison Prater · Ariana Purcell

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Dawn Gowery

ADVERTISING SALES & MARKETING

publisher@HBmag.com 775.828.4547 Healthy Beginnings’ mission is to provide resources and information on the straight facts and latest trends in Natural, 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.

Each month we feature articles by national and local authors who are leaders in the natural health field. Additionally, we bring you news and events that are happening in our community – and around the globe. Magazines are distributed monthly throughout the Reno, Sparks, Carson, Minden, Gardnerville, Lake Tahoe, Auburn, Grass Valley, Nevada City and Truckee areas. To find HB Magazine at a location nearest you, or if you would like to distribute the magazine at your business, simply call 775.828.4547 or e-mail us at distribution@HBmag.com.

We d o not ne ce ss arily end or s e t he views ex pre ss e d in t he ar ticle s and adver tis ement s nor are we re sp onsible for the products and services adver tised. Always consult your health care provider for clarification.

All rights reserved. 2013© by Healthy Beginnings, LLC. Although some parts of this publication can be reproduced and reprinted, we require that permission be obtained in writing. Past issues may be found on our website at www.HBmag.com in the footer of the home page.

Questions, Comments and Submissions publisher@HBmag.com • 775.828.4547 www.HBmag.com

10% senior discount (55+) on all services. For more info, call Karen at Therapeutic Skin Care (775) 722-9307 or go to www. therapeuticskincare.com.

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HB Magazine is printed on 40% post consumer newsprint paper with soy-based ink.

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

June 2013

NEWSBRIEFS Spiritualist Society Open House

National Milk Producers Federation (NMPF) have filed a petition with the FDA asking the FDA to alter the definition of “milk” to secretly include

The Spiritualist Society of Reno welcomes you to its Summer Open House, Sunday, June 30, 11 a.m. at the Larry D. Johnson Community Center, 1200 12th Street, Sparks NV 89431.

Our featured speaker is Pat Conner, well-known author of Becoming Significant: Awakening the Power Within. Pat can be counted on for an inspirational and informative talk about reawakening your inner power.

She will also be available to answer your questions.

A healing service will follow our speaker, during which you can sit with healers to experience healing energy from Spirit. Afterwards, Spiritualist mediums will conclude the meeting with a short message service. There will then be time for questions and conversations over coffee and snacks. This is an excellent opportunity for you to learn what makes Spiritualism a way of life focused on developing our own spiritual potential.

chemical sweeteners such as aspartame and sucralose.

Importantly, none of these additives need to be listed on the label. They will simply be swept under the definition of “milk,” so that when a company lists “milk” on the label, it automatically includes aspartame or sucralose. And if you’re trying to avoid aspartame, you’ll have no way of doing so because it won’t be listed on the label. If an industry is pushing to hide aspartame in its products, what else is it already hiding? The pus content of its dairy products; its inhumane treatment of animals who are subjected to torture conditions and pumped full of genetically engineered hormones; and the fact that homogenization and pasteurization turn a whole food into a dietary nightmare that promotes obesity, autoimmune disorders and cardiovascular disease. (Natural News)

(775) 323-1114 | Spiritualistsocietyofreno.org

FDA Help

us fundraise for our

review on toxic antibacterial chemical triclosan

Great Strides Walk

After more than 40 years of complete inaction in evaluating the potential side effects of the antibacterial chemical triclosan, the U.S. Food and Drug Administration (FDA) is finally getting around to conducting a review of this pervasive chemical additive, which is now found in more than 75 percent of all conventional hand soaps. And to many experts familiar with the nature of triclosan, this review could not have come soon enough, as it is becoming abundantly clear that triclosan is ineffective at best, and dangerous at worst. A number of recent studies on triclosan, most of which were conducted on animals, have revealed that triclosan is an apparent endocrine disruptor.

This means the chemical interferes with the body’s normal production and regulation of hormones, which can lead to all

on Saturday, June 22nd at Rancho San Rafael Park, Reno, Nevada. If you are joining us on walk day for the FUN, this is how we need you to register. Follow this link and choose Join My Team: http://www.cff.org/Great_Strides/Kalena Reno-Sparks Relay for Life for the American Cancer Society June 22-23 1 p.m. - 10 a.m. Reno High School’s Foster Field www.relayforlife.org/renosparksnv

President Obama Signs “The Monsanto Protection Act” into Law. Part of the HR 933 continuing resolution, this law allows Monsanto to override U.S. federal courts on the issue of planting experimental genetically engineered crops all across the country. Even if those experimental crops are found to be extremely dangerous or to cause a runaway crop plague, the U.S. government now has no judicial power to stop them from being planted and harvested. This new law forces the USDA to automatically approve all GMO planting permits

sorts of health problems ranging from decreased fertility and impaired thyroid function to developmental disorders and mood alterations. Two different studies on rats, for instance, found that triclosan lowers testosterone and sperm production in males, and impairs estrogen and thyroid hormone production in females. A 2007 UM review found that, based on independent data compiled from 30 different academic sources, triclosan is no more effective at preventing illness or reducing bacteria on hands than plain hand soap. (Natural News)

sought by Monsanto and other biotech firms, effectively granting Monsanto dominion over the U.S. Government. (Natural News)

June 2013

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

finally gets around to conducting safety

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Natural Flea and Tick Collars for Our Pets

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e love our furry friends and this is the time of year that they are inundated with pesky fleas and ticks. Not only are ticks and fleas a nuisance for our dogs and cats, ticks also carry lyme disease. How can we get rid of these insects without subjecting our pets to harsh chemical drops and wearing chemically laden collars? There is a natural remedy and my cousin found one on the internet..

10 drops lavender essential oil 10 drops cedar wood essential oil 10 drops citronella essential oil 10 drops peppermint essential oil After you mix solution, soak your pet’s collar in the solution.

While the collar is soaking, wash and dry your pet or take them to the groomer. Let the collar air dry then place the collar on their neck. Spray the remaining solution on your pet. Do this once a month for best results.

Natural Dog Flea and Tick Spray Mix together: 8oz purified water 3 TBSP apple cider Vinegar

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

June 2013

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Nature’s Snacks Part 2 To Soak or Not to Soak...

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*Continued from Part 1, Published in the April Issue

lthough eating nuts and seeds, even when roasted, can be very healthy, it may be beneficial to purchase your nuts and seeds raw and then soak them in clean water for a few hours before eating them. Soaking raw nuts and seeds stimulates the process of germination, which increases the vitamin C, B, and carotenes (pre-vitamin A) content. It may also neutralize phytic acid, a substance present in the bran of all grains and seeds that can inhibit some absorption of calcium, magnesium, iron, copper, and zinc. Raw nuts and seeds also contain enzyme inhibitors that are neutralized by germination.

If you choose to soak your nuts and seeds, please follow these general guidelines: 1. Getting ready: Use raw, preferably organic, nuts and seeds.

Make enough for three days only. Use a glass or stainless steel bowl or jar (plastics may contain toxins). Rinse your nuts or seeds (purified or distilled water is generally preferred).

2. Soak them: Place your nuts and seeds in in the bowl or jar and then cover it with something breathable, like a towel or pantyhose. Let them soak according to the following schedule (all times approximate).

Almonds, germination time 8 – 12 hours at room temperature Cashews, whole, germination time 2 – 2 1/2 hours at room temperature Sesame seeds, germination time 8 hours at room temperature Sunflower seeds, germination time 2 hours at room temperature Walnuts, germination time 4 hours at room temperature

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All other nuts, germination time 6-24 hours at room temperature Over the course of the soaking, drain and rinse the nuts or seeds two or three times. Each time you do this, make sure you rinse them until the water drains clear. This is especially important with nuts and seeds that soak for longer amounts of time.

3. Afterwards: After you’ve soaked them, you may want to do a final rinse with grapefruit seed extract or organic apple cider vinegar, as these can will clean them of bacteria without being absorbed. You now have germinated nuts and seeds! You’re ready to eat them. You can store the leftovers in the refrigerator for up to three (3) days.

If the idea of soaking your nuts and seeds seems too timeconsuming an endeavor for you, don’t worry—many nutrients cannot be heated out of foods, like protein, vitamin E, and fiber, which are found in ample quantities inside nuts and seeds of all kinds, both cooked and uncooked.

References: “Back to Basics: Nuts and Seeds” by BBC Food The New Four Food Group by Physicians Committee for Responsible Medicine (PCRM) “Nuts and Seeds – Nature’s Powerhouses” by Allison Anton World’s Healthiest Foods List by the George Mateljan Foundation Vegan Food Pyramid by ChooseVeg.com

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June 2013

? d o G e is ra P o g E Can the

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he soloist sang with technical perfection as her voice danced nimbly from octave to octave. Her volume, gestures, and facial expressions gave the impression of great passion.

And yet, somehow, it all came off a bit flat, more like acting than singing. Although all of the ingredients were present, no chemical reaction occurred.

Can the ego praise God? It’s an important question to ask yourself. From writing and singing to dance and painting, from work to play, and throughout all human interactions, we can express ourselves from our ego or from our soul. We can be live, or pre-recorded. We can be flesh and blood, or we can be manequins. We can be fluid, or we can be mechanical.

We can be vulnerable and playful, or we can be controlling.

We can have depth, or we can be superficial.

Sometimes when you go to see a performance, you get a different kind of performance. Maybe you came to hear someone sing with passion but what heard was someone pretending to sing with passion. You expected soul, but you got ego. What do you do at the end of this performance? Do you stand and clap with everyone else, pretending you got the real goods when you know you didn’t? If you do that, then I guess you’ll be putting on a performance of your own.

Can the ego praise God? It’s an important question. How you answer it may affect whether your own life praises God. For more info, contact Dr. Andy Drymalski, Reno and Carson City psychologist at phone number (775) 786-3818, or www. renocarsonpsychologist.com. photo by Geoff Faulkner: www.geofffaulkner.com June 2013

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DENTALHEALTH

Save Your Teeth and Save Money…

An Ounce of Prevention Infinity Dental Group Submitted by Debra Markoff, DDS

“A

n ounce of prevention is worth a pound of cure”.

These wise words are credited to Benjamin Franklin. They are still very true today. The purpose of this article is to help save you money at the dental office as well as save your oral health.

Currently, many people are finding themselves underemployed and uninsured; putting off their dental care until something hurts. Understandably, they put off their dental treatment for better times, but this ends up costing the patient a lot more time, money and pain over time.

The savings from having decay detected and treated early far outweigh the cost of waiting until something hurts. If a tooth has become too destroyed by decay and fracturing it may need a root canal, buildup, and crown; or it may need to be extracted and replaced with an implant and crown. Either of these scenarios may be expensive beyond the patients’ budget.

This is often an expenditure that could have been avoided with routine dental exams, allowing decay to be found and treated early. The cost of a small filling starts around $200, depending

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on how many tooth surfaces are involved. Saving a tooth that needs more extensive procedures generally comes up to about $2000-$3500 in treatment. Assuming that most patients do not have money to waste, the cost of a routine dental exam pays for its self many times over if it allows even one tooth to be saved with just a little filling thanks to stopping the decay early.

The tissues and bone supporting your teeth also benefit from regular exams and cleanings. In its early onset, gum disease presents as gingivitis. It is treated with a cleaning and the patient is educated about how to keep their mouth healthy between 6 month cleaning appointments. As gum disease progresses untreated, the bacteria invade to deeper tissue depths and supporting bone is lost. Uncontrolled chronic gum disease requires more intense and frequent treatments to save your teeth. Again, the cost is about ten times more for periodontal disease therapy than it is for a routine cleaning.

Early detection and treatment saves a lot of money.

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

June 2013

Leaving the financials aside, oral structures hold up better over the years when they receive early conservative treatment.

We are finding that the less dentistry that is done on a tooth, more of the tooth’s natural structure will be preserved, and the tooth lasts longer as a result. We have x-rays to help us see in between the teeth to detect problems early, before decay can do extensive damage to teeth. We are fortunate to live in a time when laser detection devices help us find surface decay when it is too small to diagnose utilizing traditional methods. This allows us to save a lot of tooth structure! The minimally invasive restoration can leave teeth with virtually all of their natural strength and beauty intact, allowing them to function many years, if not a lifetime.

June 2013

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

Please do not waste time allowing your oral health to deteriorate.

The sooner you seek treatment, the more remaining tooth structure you can save and the healthier your mouth will be throughout life. Less dentistry is the best dentistry.

For more information getting and keeping a healthy mouth, I recommend the following: www.academyofbiomimeticdent.org Mouth Matters, healthy mouth healthy body. A book by Carol Vander Stoep R.D.H

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Adventure and Tranquility…

A Special Retreat

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y family and I look forward to our annual Granlibakken retreat. Granlibakken resort offers something special for everyone in the family, no matter what the age we just love coming here. The grounds are beautiful; the lodge and townhomes are nestled in the evergreens giving us privacy and tranquility yet only a few minutes away are the sandy beaches of Lake Tahoe and abundant shopping and restaurants in Tahoe City.

which is the first Aerial Adventure Park in California. It features ziplining and a challenging adventure rope course. Started in Europe, aerial adventure parks are comprised of a series of courses linking tree platforms with a variety of bridges and zip lines, anywhere from 15 to 50 feet in the air. Suitable for all ages 5 years and up while accommodating all levels of athleticism, this tree park is 300 feet long and loads of fun.

Lodging options are numerous from single rooms, studios, suites to three and eight bedroom townhomes. We like the town homes which have included several amenities, full kitchens, fireplace, decks, cable TV and DVD and wireless connections.

This has been great for me as I usually have to work and need my computer close by. We have use of the heated pool, hot tub and sauna, tennis courts, bicycles and best of all there is a spa and tree top adventure park right here on the grounds.

Every November Granlibakken holds the annual Lake Tahoe’s two day Women’s Wellness Weekend retreat. As the name implies the event fuses western medical practices with eastern philosophy to offer a balanced weekend of educational information, inspiration, activities, food and wine. This year’s lineup of speakers includes Dr. Robert Eslinger, integrative cancer specialist, Donna Hartley motivational speaker, Stephanie Riley ND , Jill Whisler, RD who will talk about the do’s and don’ts of dieting and many more top notch health care practitioners. Other notable topics of discussion include: plastic surgery, addiction and dependency, neuropsychology and your finances. A must attend event that incorporates fun with introspection, bring a girlfriend and enjoy the weekend.

The Light House Spa offers wellness packages, therapeutic massage, skin care, holistic body treatments and health consultations. What a wonderful place to give back to your body, mind and soul, whether it be for an hour or an entire week of self renewal. There is nothing better than walking away from the spa to breathe in the clean fresh alpine air.

Granlibakken is truly a well kept secret, to learn more about booking a family vacation, reunions, corporate team building retreats or conferences, spa retreats and adventure getaways go to www.granlibakken.com

Granlibakken has partnered with Treetop Adventure Park,

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

June 2013

SAve the DAte

Women’s Wellness Weekend November 9-10, 2013

We have a history of hosting Great Gatherings Nestled into the hillside above Tahoe City and bursting with European charm, the scenic 74-acre Granlibakken Conference Center & Lodge offers an affordable location for your next getaway or gathering.

Your stay and all packages include a complimentary hot buffet breakfast and free access to on-site amenities such as wireless internet, tennis courts, pool, hot tub, sauna, hiking and biking trails. Try our new Day Spa and TreeTop Adventure Park. Bike rentals available on-site. Minutes to Tahoe City, Tahoe City Golf Course and Lake Tahoe.

• Bed and Breakfast Packages from $150

• All-Inclusive Meeting Packages from $195

• Special Wedding Packages from $6200

• Family reunions from $156

Granlibakken.com • 800-543-3221 B&B is per room/night. Restrictions may apply on all packages. Subject to availability.

June 2013

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Post-natal Fitness NURTURE

Written By Allison Prater

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ust as maintaining a fitness routine is helpful in supporting a healthy, comfortable pregnancy, a post natal fitness program has many benefits for both mother and baby. Physical activity can help the mother feel more energized, especially as she is adjusting to a new sleep schedule. The endorphins she will get from exercising will help her to cope with the stresses of new motherhood, and the changes in her hormones. Taking the time to be active can help her return to her pre-baby weight, but more importantly, will help the body to heal and repair from

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pregnancy and birth.

Both pregnancy and new motherhood can be very stressful on the spine. The low back takes on the increased weight of the belly and baby, and the upper back must first adjust to the increase in breast size, followed by the weight of carrying and holding the baby. By working to strengthen muscles that support the spine, many of the aches and pains that come with structural imbalances are reduced or avoided. By taking care of herself, the mother has

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

June 2013

more energy to give to her baby. Many postnatal fitness programs include the baby, so that it is also an opportunity for bonding, learning, and play.

condition. Belly dance is a great form of post natal fitness because it combines cardiovascular and strengthening exercises that tone the abdominal muscles. The undulation family of movements in belly dance is particularly helpful for healing this muscle separation.

Because the body has just gone through such an intense process included are important guidelines for a safe postnatal fitness routine.

If the mother is breast feeding, her milk supply will not be effected as long as she is eating well. Nursing mothers need to consume an extra 500 calories a day to keep up milk production. It is also important for her to drink plenty of water to avoid dehydration. It is a good idea for the mother to nurse her baby before exercising. This will help her breasts feel less heavy, and baby will be more content too. Many yoga and Pilates exercises can be done in a way that either includes baby directly, or places them close by so that they can interact with mom.

Walking with baby either in a carrier pack or stroller gives mom a chance to bond with her baby while getting a great workout. If the new mom was active before pregnancy and birth she can return to her regular fitness routine as soon as her bleeding has stopped and she has the OK from her care provider.

The mother should have her care provider’s approval before beginning any program. If the mother has had a C-section she will need to wait at least 6-weeks before beginning. Start slowly and give the body time to heal. The body is repairing itself from the inside out, so exercises that strengthen the pelvic floor, such as kegels are a great place to start. They may also be done easily while cuddling with baby. There are many good sources of simple yoga and pilates based abdominal exercises, that are geared specifically towards recovery from birth. Low impact, cardiovascular exercise helps reduce excess weight.

The mother should pay attention to her post partum bleeding, and make sure that it does not get heavier. If it does, this is a sign of overexertion. A common issue to be aware of is diastasis recti, a separation of the abdominal muscles. To check for this, place the fingers along the center of the abdomen, while coming up into a crunch. If the separation is wider than three finger width, deep abdominal exercise should be modified.

References:

Lewis, Sally, “Back in Shape: the 10-week post baby recovery plan,” Hamlyn, London, 2000

Pilates, full sit-ups and leg lifts should be avoided, as they make the separation worse. There are specific abdominal exercises based in Pilates and yoga that can help heal this

http://www.progressiveparent.com/Pregnancy_postnatal_ exercise/faq_Postnatal_Exercise.htm

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A Promising New Treatment for Cancer - GcMAF Written By Robert A. Eslinger, D.O., H.M.D.

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itamin D binding protein derived macrophage activating factor (GcMAF) shows multiple anti-cancer effects in experimental and in spontaneous tumors.

observation that GcMAF administration to patients with advanced cancer resulted in dramatic results and many cases of eradication of the tumor.

At a recent conference that I just attended in Frankfurt, Germany I presented a lecture on the use of, GcMAF, as a promising new compound in the context of an Integrative protocol for treating cancer.

The solidity of the scientific results concerning GcMAF biological effects in a variety of experimental systems is witnessed by 43 scientific papers published in the peer-reviewed literature over the past 20 years in other parts of the world yet it is virtually unknown in the US. Of the 80 physicians in attendance at the recent conference, only 4 were from the US!

It has been well assessed that GcMAF exerts powerful, multiple, anti-cancer effects in the test tube and in people, both in experimental and in spontaneous tumors. It has been shown to stimulate macrophage (immune) cells that infiltrate tumor tissues, killing the cancer cells. In addition to these direct effects on tumor cells, it has been demonstrated that GcMAF blocks cancer cell angiogenesis (development of new blood vessels), thus depriving the tumor cell mass of the blood, oxygen and nutrient supply that it needs to grow and spread.

At the molecular level it has been demonstrated that GcMAF stimulates a multiplicity of effects. These effects have been shown to be mediated by the vitamin D receptor and it triggers a cascade of effects that result in apoptosis (preprogramed cell death) of tumor cells.

Taken together, these results obtained at the molecular, cellular and experimental animal level, support the earlier

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The observations and results reported here open the way to further studies aimed at assessing the precise role and indications for GcMAF in the immunotherapy of cancer.

References: Int J Cancer, 2008 Jan 15;122(2):461-7 Cancer Immunol Immunother, 2008 Jul;57(7):1007-16

For further information contact Reno Integrative Medical Center, 6110 Plumas St., Ste.B, Reno, NV 89521, 775-8291009, renointegrativemedicalcenter.com

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Dr. Bob Robert Eslinger, D.O., H.M.D.

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PROCRASTINATION A Tried and True Recipe for Stress and Frustration

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Written by June Milligan, M.Ed., CCHt

rocrastination is defined as needless voluntary delay. If you’re reading this it’s probably because you’re bothered by procrastination. You may be reading it because you’re procrastinating right now. If you are a procrastinator, don’t feel alone. Statistics show that 85% of Americans suffer from that intention-action gap we call procrastination, and many of those are chronic putter-offers.

Procrastination always causes stress and anxiety, as well as loss of self respect, as we beat ourselves up every day about why we didn’t get that task done last week (or last month). A bit of planning can help us achieve what we want to achieve, but a lot of planning and thinking tends to have the opposite effect, so we need to stop thinking and start doing. Also, try not to blow the difficulty of a task out of all proportion, for if we want to make an easy job seem hard, just keep putting it off. The more hours and days we put something off, the worse it grows in our minds.

We’re dwelling on it, so it expands.

Just take the first step, today. By taking the first step you change your mental state from resistant to proud. You feel more positive and open, which makes the next step easier. You can’t see the

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whole ladder anyway, and as you go step by step your project will shift and reveal itself along the way. Each day start with the hardest tasks. Whatever it may be, get it out of the way the first thing you do. Why? Because for the rest of the day you’ll feel relieved, relaxed and on top of things. Everything will be easier.

And make a decision, any decision. Theodore Roosevelt said, “In a moment of decision, the best thing to do is the right thing, the next best thing is the wrong thing and the worst thing you can do is nothing.” We feel bad when we sit on our hands and do nothing. We become conflicted within. What we do always sends signals back to you about who you are. Taking confident actions over and over again is what really builds self confidence.

You don’t want to have the self concept of being an ineffectual and indecisive person.

Many therapists think procrastination is a fear of success so face your fear. We may be afraid of the success that will result if we move ahead now. Success carries responsibility so it’s much easier to procrastinate and live in the “someday” attitude but that leads to a sense of unfulfillment. You wonder what you could have accomplished if you’d taken more action and more chances.

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Just finish it. Much of the stress and anxiety that people feel doesn’t come from having too much to do. It comes from not finishing what they started.

Also, don’t confuse busyness with productivity, and don’t confuse the urgent with the important. Last minute distractions from others are not necessarily priorities. Steve Jobs said, “Your time is limited, so don’t waste it living someone else’s life.” The key to time management is self-management. The bad news is that time flies. The good news is that you’re the pilot. Remember the 80/20 rule of time management, which is that 80 percent of the importance of what we do lies in only 20 percent of the activities. Therefore if you focus on completing the top twenty percent of your tasks, you’ll feel more productive and satisfied at the end of the day.

Another quick organizing idea is to Do it, Delay it or Delete it. In other words, to get it done today, put it on your calendar and block out time to accomplish the task, or to get seriously started on it. Or decide when you will accomplish the task and put it on your calendar with a specific date as to when you’ll have it completed. In other words, Delay it. You may need more information before you can proceed. But if you have a date to have it finished, it will spur you on to do whatever necessary research you need to do, or to gather the necessary materials together. Or just Delete it. If you don’t remember why you wanted to accomplish that or if you don’t see a benefit in it now, let it go!

We live in a society where multi-tasking is the goal, but so much more gets done if we are organized and calm in our minds and we stay in the NOW. A chaotic mind creates chaotic surroundings and a chaotic life. A sense of order brings a great feeling of peace and satisfaction. Happy completions!

References:

1. Steel, Piers Ph.D., The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done. Harper, 2010 2. Pychyl, Timothy A. Ph.D., The Procrastination Digest. Xlibris Corporation 2010 3. Gene, Kerry. Finish What You Start: How to Set Priorities, Organize Your Thoughts, Defeat Procrastination and Complete Outstanding Projects. Amazon Digital Services (Kindle Books) April 2013

For more info contact June Milligan, specializing in hypnosis, acupressure, trauma therapy and helping people let go of dysfunctional thinking, at (775) 786-9111, or visit online at www. joyfulchanges.com

June 2013

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Reversing Toxic Heavy Metal Poisoning

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Written by Michael Gerber, MD, HMD

very week we discover toxic heavy metals in our patients. By using a simple hair analysis ($55.00) we can measure 39 different metals such as mercury, lead, cadmium, arsenic, aluminum, tin, nickel, uranium, titanium and others.

It also shows if good minerals are present, deficient or poorly absorbed such as zinc, manganese, chromium, copper, sulfur, selenium, lithium, calcium, magnesium and vanadium. Hair is an important substance to measure because it holds the memory of the toxic metals over time. Metals like mercury are bound to connective tissue and blood tests don’t measure their chronic impact on the system, such as the mercury leaking out of silver fillings which contain 50% mercury. Unless you just ate a thermometer full of mercury and are acutely sick, blood testing won’t show chronic mercury toxicity as it is bound on the tissue. Even more accurate is challenge testing which uses oral or intravenous chelating agents such as EDTA, DMPS or DMSA which pull the heavy metals out of the tissues and then are collected in a urine collection afterwards. Chelation, (key-la shun) is a term from the Greek root meaning the claw, to grasp or to bind such as the eagles talon or the crabs claw and is a well-known chemical process which complexes minerals.

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Northern Nevada has many toxic metal sources. In test results we frequently find high arsenic levels from south Washoe County (Washoe Valley), Fallon, Bishop and Spring Creek by Elko. Many wells around Portola and Quincy are high in copper and iron.

Uranium can be toxic and is found in the water supply all along the Eastern Sierra and comes from the granite rock. Mercury is high all along the Carson River, Fallon and in people with many Silver/mercury fillings. (If your dentist wants to give you silver/ mercury/fillings run don’t walk out of his/her office as they are toxic and the mercury comes off in the saliva and breath every time you chew food or drink hot liquids). All European countries are trying to stop the use of amalgam fillings. Watch the YouTube Video, “Smoking Teeth = Poison Gas” http://www.youtube.com/ watch?v=9ylnQ-T7oiA. Lead and cadmium are frequently seen in our patients and are very toxic. All heavy metal accumulations have been improved and/or resolved with chelation therapy.

National Institutes of Health Acknowledges EDTA Chelation Therapy After 37 years of performing chelation therapy I am thrilled to report the NIH has acknowledged a “modest reduction” in death

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after a heart attack using intravenous EDTA chelation therapy.

Of course doctors who have been doing chelation for years have found numerous benefits from chelation. There are many chelating agents. I will spare you the litany of different agents but they include garlic, alpha lipoic acid, cilantro, chlorella, N-acetyl cysteine and the above chemical agents which have a long and respected history of metal removal.

muscle twitching with chelation. Vascular disease is the most potently documented. Gangrene reversal in diabetes, improvement in carotid artery blood flow in the neck, avoidance of coronary artery surgery, macular degeneration relief and improvement in disorders of dementia, are among the many healthful aging benefits of chelation.

References

For a modest copying expense I am happy to transmit a review of 23 human studies in EDTA chelation therapy which show marvelous improvements in vascular disease. Although, in the last 20 years, we have seen great clinical improvement in neurological disorders such as numbness, tingling and

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1. www.nih.gov/news/health/mar2013/nhibi-26.htm 2. Human Studies of Chelation Therapy in Vascular Disease by Michael L. Gerber, MD, HMD

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Chronic Dehydration Part 10 - It Triggers Breathing Problems Asthma and Allergies

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Written by JeanAnn Fitzgerald

suffered from tuberculosis or any respiratory disease.

Speleotherapy uses the salt permeated air in the mine to dissolve phlegm in the bronchial tubes and kill microorganisms that cause infections. In 2005 the Ukrainian salt mine staff reported that therapy for 24 days was 90% effective in reducing symptoms for up to three years. Salt is beneficial to European asthmatics, but may not work for those Americans who have already ingested enough salt to drastically upset their electrolyte balance and who are probably very short on water to balance that salt.

he rate of histamine production during and after dehydration has been demonstrated in several animal studies.

During dehydration some of the white cells convert the amino acid histadine into histamine that triggers allergic reactions. Once the animals are re-hydrated, these cells decrease their histamine production, thus relieving the allergy and asthma symptoms Breathing problems like allergies, asthma, and COPD are due to dehydrated tissues that become more sensitive. Water is used in the nasal passages, bronchial tubes, and lungs and to keep them moist. But every breath outward expels moisture from these tissues, and every breath in brings drying air. Under hydrated conditions water is rapidly replaced. But if dehydrated, histamine causes the tissues to be coated with mucus to prevent further drying and to protect them from irritating foreign particles.

Since salt mines are not available everywhere, man-made replicas have been developed, are called salt caves, and they use halotherapy (halo = salt). The interior of the treatment room resembles a salt cave with comfortable lounging chairs for the hours patients will spend inhaling the salt vapors. This therapy also proves beneficial for COPD patients.

An asthma attack after eating or exercise is a common indicator of dehydration. During digestion water is needed to break down and liquefy the food. Since the available water is being used by vital organs, it has to be stolen from them for digestion. This sudden theft of water from the lungs causes them to spasm. Since we breathe about 2,000 times a day, the spasms reduce the number of breaths in and the depth of exhaling, thus reducing the amount of water lost by breathing.

For those unable to take a three week salt therapy vacation, there exists a use-at-home substitute. The Himalayan salt inhaler is a ceramic vessel filled with Himalayan salt that is breathed through the mouth and exhaled via the nose. This cleanses the sinuses, nasal cavities, throat, and lungs. It treats symptoms of allergies, shortness of breath, hay fever, cold, flu, bronchitis, sinus conditions caused by air pollution, mold, fungus, and smoke, (Himalayan salt contains potassium, yet another component of re-hydration.) A complete kit runs about $40-$65.

A dehydrated body produces histamine, and it is well-known that asthmatics have excessive levels of it in their lung tissue causing constriction of the bronchial passages and increased mucus build-up. In the hospital, a suffocating asthmatic would receive intravenous salt, oxygen and the antihistamine adrenaline.

Research by Dr. Jans Jordan (Journal of Circulation, February 2000) discovered that within five minutes of drinking 8 to16 ounces of tap water, the adrenaline producing nerve systems are stimulated for more than 90 minutes. This suggests that water is a superior, natural, and danger-free emergency treatment for severe asthmatic attacks.

University of North Carolina researchers have concluded a study, the purpose of which was to understand the properties of mucus in persons with COPD, specifically chronic bronchitis. They hypothesized that those with chronic bronchitis have dehydrated mucus, and thus have a harder time coughing it out of their lungs, leading to a greater vulnerability for lung infection, inflammation and airflow obstruction. The goal was to understand how mucus dehydration contributes to the progression of COPD/chronic bronchitis so that better therapies and interventions could be developed. Unfortunately, their results have yet to be posted.

Abundant medical literature supports salt therapy because it calms and deepens the breathing, increases movement of the respiratory epithelium, and cleans the airways. It also has anti-inflammatory and anti-allergic effects, accelerates oxidation of serotonin, and regulates mineral balance. It does not replace medical treatment, but can significantly reduce it. Halo (salt) therapy is completely natural, does not interact with medications, and you cannot overdose with it.

Salt inhalation therapy can be helpful for asthma, allergies, and COPD patients, especially for those whose medical doctors have forbidden them from consuming salt.

Salt as part of a re-hydration program can relieve and even prevent asthma and allergy attacks. The water necessary for rehydration serves to neutralize excess acid so the body becomes

European asthmatics are seeking relief via speleotherapy in Ukrainian salt mines. This therapy was discovered in 1950 in Poland when it was noticed that salt miners rarely

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*reprinted with permission from the author

more alkaline, and also washes away troublesome toxins.

The separate ingredients in these therapies--water, salt, and potassium--each produce results by themselves. Imagine what they can do when combined in a re-hydration program for even more dramatic results. There is nothing better than re-hydration itself.

Postural Orthostatic Tachycardia Syndrome POTS is another condition with roots in dehydration. It is characterized by an inappropriately elevated heart rate and drop in blood pressure when a person is erect. While standing, gravity pulls nearly one-quarter of the blood supply away from the brain, thus causing fainting if there is not enough blood volume to replace the descending amount.

POTS is experienced by those with Ehlers-Danlos Syndrome. EDS is an inherited tissue disease which causes so many abnormalities it has been divided it into seven types. Type 3 symptoms include hypermobility/flexibility of the joints and hyper-elasticity of the skin plus POTS and other abnormalities such as asthma and hyper active kidneys. These kidneys produce so much urine that there is little water available to keep the person’s blood volume at a normal level, thus the fainting.

A Portland, Oregon, mother and her three daughters (all four with EDS, POTS, and asthma) are treated at a local medical clinic.

Because of their excessively reduced blood volume, the clinic prescribes a super aggressive re-hydration regimen of 10,000 mg salt, 3,000 mg potassium and one to one and one-half gallons of water (16 to 24 eight-ounce glasses) per day. This lifts their blood volume level, enabling these people to lead more normal lives without fainting episodes and clearer lungs.

In the ABC of Asthma, Allergies and Lupus,” Dr. F. Batmanghelidj theorizes that chronic dehydration can cause genetic mutation in parents that can be passed on to offspring and carried forward into subsequent generations to cause inborn diseases (such as Ehlers-Danlos). No one can definitively say how much effect chronic dehydration may alter our genetic makeup, but it is something to seriously consider when wondering why certain conditions/diseases run in families. Conscientious hydration may benefit future generations as well as yourself.

If you have had success curing or relieving disease through rehydration, please contact JeanAnn at 828-7194.

References: Mosby’s Medical Dictionary, Mosby Elsevier, 2006 healthynewage.com/healing-water.htm ABC of Asthma, Allergies and Lupus, Batmanghelidj, F., M.D., Global Health Solutions, 2000 wikkianswers.com himalayansaltinhaler.com natural-salt-lamps.com/salt-pipe clinicaltrials.gov/ct2/show/study/NCT00903955

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BOOKREVIEW

Knock Out Dieting Create Peace Between You, Your Body and Your Food

By Signe Darpinian Reviewed for Healthy Beginnings by June Milligan, M.Ed., CCHt

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his is a highly informative workbook written by a woman who draws on years of experience as a marriage and family therapist, as well as a clinician treating food disorders. With humor and insight, she explores the complex relationship between our feelings and our food. This guide is ideal for savvy women of all ages who are interested in eating consciously, living presently and eliminating dieting forever. Written in the form of a workbook, it’s about learning to eat in response to your body’s innate wisdom instead of eating in response to a rigid diet plan or eating out of your emotions. This is a set of mental training wheels you can keep handy until you develop an inner consciousness about your relationship with food.

It all boils down to trusting yourself: trusting that your body knows when it’s hungry, knows what it needs to eat, and knows when it’s had just enough. The exercises in this book are designed to give you the skills to release outdated beliefs about food and your body, and to integrate new ones.

Diets are so out; eating in response to your body’s innate intelligence is in. It’s time to get with the program.

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To begin, the author explains that there’s a huge price to pay for the preoccupation that comes from eating when your body’s not asking to be fed, or on the flip side, not feeding a body that is asking to be fed. Being extreme in our relationship with food is simply not sustainable. She gives seven guidelines (concepts) which explain your body’s cues to real hunger. More than fast food, it’s fast living that often overrides our ability to listen to our body’s wisdom.

Eating mindfully – which facilitates critical decisions like choosing the right food to eat and knowing when fullness is near – can be extremely challenging in this food-centered society. Making a commitment to peace and attentiveness before eating anything is vital.

To determine what you actually want to eat, she suggests that you use the 3Ts: Taste, Texture and Temperature. Starting with a real hunger cue makes it easier to recognize a good stopping point too, stopping as satisfaction sets in, but before you get uncomfortably full. She gives you a hunger meter which you can easily use to determine whether that

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June 2013

feeling you’re feeling is real hunger or a manifestation of stress or anxiety. Geneen Roth says, “Being hungry is like being in love; if you don’t know, you’re probably not.” The author suggests questions you can ask yourself about your behavior around food. We need to get out of judgment and into curiosity. After all, cultivating our curiosity about our relationship with food does far more to get us back in touch with our body than cultivating our inner Judge Judy.

basically not staying in the NOW. The more distracted or chaotic we are in our own minds, the more likely we’ll be to use food to squelch the feelings which naturally emanate from those thoughts. Only when we are quiet – when that mental static is shut off – can we actually begin to hear our body’s signals.

The author gives tips and tricks to shut that static off and to learn to listen to your body, as well as tips to “funsize” all your food so that you’ll be fully satisfied with what you eat. Her chapter on weighing yourself is a classic. She says the more often you weigh, the more you’ll weigh.

We all have scripts around food, but we can substitute new ones for the old dysfunctional ones. The author says judgments are the only thing worth restricting, for they ultimately serve to lead us away from self awareness. Being more aware of our body’s needs leads to action that will equal the change in our food habits. Becoming aware of our self-scripts, as well as taking the action necessary to transcend them, will give us access to a place beyond the courtroom of the mind: our body’s natural wisdom. The more we release our judgments, the better we feel. The better we feel, the less we reach for food- without-hunger, for food peace starts with inner peace.

This book contains much wisdom and common sense, and explains why you should applaud yourself for the courage it takes to look at the hard things in your life rather than pushing them down with food or body image preoccupation. Finding your natural shape is a fabulous side effect of learning how to manage your emotions and use them for guidance rather than overriding them. The author reinforces the need for inner peace and present moment awareness during these stressful times, while giving us tips and proven processes to make our relationship with food much more pleasant. This book is available in local bookstores or online at www.amazon.com.

The thoughts we have on a regular basis are often negative; they’re worry thoughts. Thoughts about what happened yesterday, stressing about what might happen tomorrow –

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HERBS&SPICES

Seaweed Written By Allison Prater

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ea vegetables or seaweed are colloquial names that encompass a large family of multi-cellular marine algae, belonging to the larger red, green and brown algae families.

Seaweeds have been eaten as food by coastal dwelling peoples the world over since ancient times. They are also used as food additives, preservatives, medicine, fertilizer and even industrial purposes. Seaweeds are dependent upon the presence of sea water and sunlight. The basal structure or holdfast requires a firm attachment point. This allows the long strands of stipe, lamina and fucus to withstand being pulled back and forth by the strong tides. Stipe and lamina are the equivalent of the terrestrial leaf and stem. Fucus are air bladders which act as float assistance. Some seaweed, like kelp can grow up to 260 ft in length, while others resemble coral and are much smaller.

Members of the red algae family are found at greater depths, than green and brown members, with less exposure to light.

Seaweeds are a part of traditional cuisine in Japan, China, Taiwan, Singapore, Thailand, Cambodia, Vietnam, South Africa, Indonesia, Malaysia, Belize, Peru, Chile, the Canadian Maritimes, Scandinavia, South West England, Ireland, Wales, California, Philippines and Scotland. Dried Porphyra seaweed, known as Nori in Japan, Zicai in China and Gim in Korea is used in soups and to wrap sushi. Kombu, otherwise known as kelp, another staple seaweed for these cultures. Kombu is used to flavor broths and stews, as a garnish for rice dishes, and is included in many popular snack foods. Kombu is widely used in macrobiotic cooking especially to help break down the starches in beans, and to convert indigestible sugars, reducing flatulence.

In Wales, Porphyra is known as Laver and is combined with oats to make the popular dish, Laverbread. In Belize a popular beverage called Dulse is a mixture of seaweeds, milk, nutmeg, cinnamon and vanilla.

Seaweeds are either farmed or foraged from the wild. Alginate, Agar, and carrageenan are extracted from seaweeds for use as a food additive. These substances are prized for their gelling, water retention, emulsifying and other physical properties. Agar is popular in deserts and confectionary, beverages, moulded foods, and meat and poultry products. Carrageenan, also known

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as Irish moss is used as a preservative in salad dressings, sauces, baked goods, meat, fish and dairy products.

Seaweeds are used as fertilizer, and enrich compost with their high mineral content.. Burying seaweed in beach dunes has helped reduce beach erosion. Alginates which is kelp derived is used for many of the same uses in foods as carrageenan. They can be found in industrial products such as paper coatings, adhesives, dyes, gels, explosives, and in processes such as paper sizing, textile printing, and drilling. Kelp ash is rich in iodine and alkali, and is used in soap and glass production.

Because of seaweed’s high iodine content, kelp is often taken as a dietary supplement to support healthy thyroid function and prevent goiters. In Traditional Chinese medicine, it is given to disperse hard lumps, such as swollen lymph nodes and tumors. However, there is some evidence that suggests that excessive intake of kelp may increase risks of certain cancers, especially in post-menopausal women. Historically seaweeds have been used to treat tuberculosis, arthritis, cold, flu, and worm infestations. As always consult with a care provider you trust before working with this or any medicinal herb.

Seaweeds play a vital role in their habitats; countless species of sea life depend on their survival. Over harvesting of seaweed is devastating for the whole food chain. In response many sustainable seaweed farms are emerging, as well as foragers who work consciously, limiting their impact on the environment to the greatest possible extent.

References:

1. Bremness, Lesley, “Dorling Kindersley Handbooks: Herbs,” Dorling Kindersley, London, 1994 2. http://en.wikipedia.org/wiki/Seaweed 3. http://en.wikipedia.org/wiki/Kelp

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June 2013

GARDENING

Mulch Ado “A Rough Patch” Written By Teresa Howell

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ast week I invited Lindsey out to help weed the raised beds. About half of them had a couple inches of bark and sawdust on them, which I’d spread around the tomatoes and squash. The rest were mulch-free. Other than the mulch, the beds had been treated exactly the same the years before; that is, they were topdressed with an inch or two of manure.

After the proper amount of motherly persuasion, Lindsey accepted my invitation, and we weeded the bare beds first.

By the time we were ready to begin the mulched beds, it was warming up, so I took off my sweatshirt and draped it over the grape trellis and worked bare-armed.

“Look,” Lindsey said. “The part that was covered is much moister, and the color and texture are so much better.”

“That’s why I always warn you to wear sunscreen.” I put my sunbrowned hand on my white arm. “See the difference?” I asked.

“You need lotion,” Lindsey said. “Too bad your brown hands aren’t as rich as this mulched soil.”

And it was. It was dark brown and earthy, and moist all the way to the surface. The texture was granular, the way the best soil is. The other beds were greyish and dry on the surface, although they looked richer when I dug in. The unmulched soil was also caked, and didn’t accept moisture very well. Mulch, especially organic mulch, is a boon to gardens everywhere, but especially to Nevada gardens.

Inorganic mulches have their place. Decorative rock is useful where you don’t wish to plant, or where you have heat-tolerant shrubs. It’s best used with weed-barrier, because few things beat up your hands like digging weeds out of gravel. Black plastic warms the soil quickly, and is useful for plants which really love heat, like sweet potatoes.

However, only organic mulches improve the soil. Grass clippings, leaves, bark, straw, hay, shredded paper and coffee grounds are

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all useful. Ed Klemish once told me the best thing he ever put on his garden was rotten alfalfa hay.

Although organic mulches do eventually add nitrogen to the soil, they will also absorb nitrogen as they decompose. If the mulch is on the surface of generally rich soil, it won’t rob your plants. I’m a lazy gardener, so I won’t turn the mulch under, but if I did, and the mulch was not at all decomposed, I’d add some manure or good compost with it, or give it time in moist conditions to rot.

If you add another layer of mulch every year, and perhaps a bit of manure, there should be no need to dig your garden. Mulch not only prevents soil from drying out, it also helps to avoid runoff in a couple of ways. It physically impedes the water, and it preserves the tilth, or springiness of the soil. Tilth allows air and moisture to penetrate the soil.

But wait—there’s more. Organic mulch helps level out temperature extremes in the soil. Mulched soils will be cooler in the heat of the day and warmer during the night than bare soils.

Most garden plants like to avoid those temperature extremes.

Because they are cooler and moister, mulched soils encourage our little buddies, the earthworms. That’s probably why the texture of the mulched beds is markedly better.

Lindsey wants me to tell you that the absolute best thing about mulch is that it helps prevent weeds, and the weeds that do grow will be much easier to pull, since the soil will be looser and moister.

Now that Lindsey can spend less time weeding, I can introduce other chores. I’ll try to think of something for her to do while she finishes up the laundry and does the dishes.

When Teresa Howell is not trying to decide if she should give up lotion and just mulch her hands, she teaches English at Great Basin College.

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June 2013

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ALLERGIES MELISSA MONAGHAN RN, APH Advanced Practioner- Homeopathy Gerber Medical Clinic- Reno NV (775)826-1900 renonurse@yahoo.com Pain-free allergy testing and individualized treatments (under tongue drops-or-shots), with environmental and diet instruction to eliminate food, chemical, mold, animal, pollen allergies in adults and children. 18 Years Integrative Medical Experience-specializing in treating: allergies, viruses, bacterias, fungus/yeast/ candida, parasites, organ detoxification, and sick visits with holistic care.

ALTERNATIVE MED. IMAGING Thermal Imaging Consultants, LLC 1311 N. McCarran Boulevard Suite 101 (775) 356-0200 toll-free (866) 376-5413 www.thermogramexam.com Using the latest technology in *dual optic 3-D imaging. We are able to provide pain-free, no compression required, safe breast screening without the use of radiation making our screening and imaging safe for all ages or any body types. Call for a free consultation today. *(available exclusively)

CANCER THERAPY RENO INTEGRATIVE MEDICAL CENTER Robert A. Eslinger, DO, HMD (775) 829-1009 www.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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ENVIRONMENTAL RESOURCES

GIRL SCOUTS OF SIERRA NEVADA 605 Washington Street Reno, NV 89503 (775) 322-0642

SIERRA GREEN BUILDING ASSOCIATION Building The Sierra’s Sustainable Community (877) 744-2248 www.Sigba.org

2012 marked the 100th anniversary of Girl Scouts! Girl Scouting has been inspiring girls and young women with the ideals of courage, confidence and character. Volunteers and alumni will come together to celebrate. Will you be one of them? Call for more information.

SIGBA membership is non-exclusive, available to anyone who wants to support green building in the Sierra communities. We encourage our members to participate in green building practices, but do not require any specific certifications.

CRISIS INTERVENTION CRISIS CALL CENTER www.CrisisCallCenter.org (775) 784-8085 Crisis Call Center provides 24-hour emergency telephone crisis intervention, support, information, and referral services throughout the State of Nevada. The Center also operates the Sexual Assault Support Services program providing face-to-face crisis intervention and advocacy services for victims of sexual assault in Washoe County and neighboring rural communities. This service is free of charge, regardless of the nature of his or her problem.

CRYSTAL BED TREATMENTS ROLFING www.SanctityCenter.com 775 324 5500 Sanctioned by “John of God” in Brazil ; David, Kathleen and Ossian MacDonald, provide a sacred environment for the profound Crystal Bed experience. David offers individualized bodywork/ frequency treatments focused on posture enhancement/ pain relief ;also the standard Rolfing process. Over 30yrs massage/ Rolfing experience.

FENG SHUI FENG SHUI CLASSICAL CONSULTING Rebecca Moore Covering Northern CA and Northern NV (775) 830-8168 Rebecca is an environmental energy and design consultant who can help you avoid costly mistakes and enjoy long-term prosperity, health and success within your home and business, including existing, remodels, site selection, building design and commercial developments.

HEALTH PRODUCTS INCREDI-PRODUCTS OF NEVADA (775) 356-5599 toll free (877) 404-5599 www.nvsocks.com Featuring the amazing diabetic line from Incrediwear. Products you need to know about and should probably be taking? (NEW) Neo40 - nitric oxide lozenge, Alphaflex w/ Omega5e pain relief, Incrediproducts for diabetes, neuropathies, circulation and general health.

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EAR CANDLING

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$4.85 a day.

Call: 775-828-4547

June 2013

THERAPEUTIC SKIN CARE & MASSAGE Karen Tenaglio - #1534 507 Casazza St. Suite E, Reno Office / Text (775) 722-9307 55+ 10% senior discount on all services including facials, & peels, massage, ear candling, ear piercing, lash & brow tinting, full body waxing, body exfoliating treatments, Specializing in Ear Candling & Brazilian Wax. Comforting and relaxing office, visit www. therapeuticskincare.com Go to ad on Page 6.

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PROFESSIONALDIRECTORY QUINCY NATURAL FOODS COOPERATIVE 269 Main Street, Quincy, CA 95971 (530) 283-3528 We focus on products that are organically produced, made from natural ingredients (not synthetic or highly processed), and without additives or unnecessary ingredients. We actively promote locally produced foods and goods.

Monday - Saturday 7:00am - 8:00pm ~ Sunday 9:00am - 7:00pm

SPROUTING ROOTS MARKET 60 North Pine St., Portola, CA 96122 (530) 832-1642 Health food market featuring: organic whole foods, produce, supplements skin care products and more. Stop in or give us a call.

HOME IMPROVEMENTS JOHN EVAN FROOK Project Manager/Licensed Estimator 775-690-3998 JohnFrook@gmail.com Studies prove remodeling your home releases positive endorphins. I am a licensed estimator and certified project manager who will assist you in remodeling projects: countertop, cabinet, kitchen, bathroom and more. Using eco friendly products. I will get the project done on time and under budget!

HERBAL REMEDIES VIVASAN USA™ Lana Nickerson 770 Smithridge Drive, Ste 350 Reno, NV 89502 (775) 826-VIVA (8482) www.vivasanusa.com VIVASAN USA™ offers unique alpine herbal remedies from Switzerland; personal and health care products, therapeutic essential oils, herbal medicinal creams and balms as well as foot, body, face and nutritional products, including a full line of SanoTint® hair care products.

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PET CARE

HYPNOTHERAPY

HEALTH FOOD STORES

SUGARLAND RANCH (775) 970-5350 www.sugarlandranch.org

JOYFUL CHANGES ACUPRESSURE & HYPNOSIS JUNE MILLIGAN, M.Ed., CCHt (775) 786-9111 New university research: Quickly remove negative emotions from any scene/memory.

Learn instant stress removal techniques and new ways to replace negative beliefs. Then using hypnosis, we instill powerful goal suggestions. All in one session! Issues? Procrastination, smoking, anxiety, worries, self-esteem, weight loss, etc.

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INTEGRATIVE MEDICINE GERBER MEDICAL CLINIC Michael Gerber, MD, HMD 1225 Westfield Ave., Reno (775) 826-1900 www.gerbermmedical.com Dr. Gerber brings 35 years of integrative medical experience to support your family’s health care needs in our new 8,800 sq ft. sustainable/green facility with spa, movement studio, IV nutrients, allergy testing, bio-identical hormones, pediatric and healthy aging services.

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MASSAGE THERAPEUTIC THERAPEUTIC SKIN CARE & MASSAGE Karen Tenaglio - #1534 507 Casazza St. Suite E, Reno Office / Text (775) 722-9307 Since 1992 specializing in Medical and Relaxation massage and Brazilian full body waxing. 55+ 10% senior discounts on all services: facials, peels, ear candling, and lash and brow tinting. Comforting and relaxing office.

Visit www.therapeuticskincare.com Go to ad on Page 6.

RENO TAHOE REIKI Teresa Aramini Reiki Master Symmetry Acupuncture 520 Mt. Rose St. Reno, NV 89509. (775) 742-6750 www.renotahoereiki.com Teresa is a knowledgeable and compassionate Reiki practitioner, dedicated to enhancing the body’s natural healing process through energy work and helping others empower themselves through healing. Safe and effective for all ages, Reiki addresses both physical and emotional discomfort, reducing stress and promoting deep relaxation.

SPIRITUAL CENTERS SPIRITUALIST SOCIETY Larry D. Johnson Community Center 1200 12th Street, Sparks NV 89431 (775) 323-1114 • SpiritualistSocietyofReno.org Meetings every Sunday at 11 a.m. Enjoy a short inspiring talk and guided meditation to reach your higher self. Afterwards, you can sit with healers to experience healing energy from Spirit.

To close, mediums will provide a short message service. Coffee and fellowship to follow.

$ Sales Opportunity $ Multi Media Sales Rep Wanted Grow on-line sales at HBmag.com.

Lucrative opportunity for a go getter, Work from home, No commute, Set your hours, Create your own income, strong work ethic will Determine your income.

TAHOE PIANO LESSONS 5365 Mae Anne, Ste A-2, Reno 10038 Meadow Way, Ste E, Truckee www.tahoepianolessions.com Page Stegner, of Tahoe Piano Lessons, teaches Simply Music, an integrative and revolutionary Australian-developed piano and keyboard method that offers a breakthrough in music education, teaching students of all ages to play great-sounding music after their first lesson!

FREE INTRODUCTORY SESSION. Go to ad on Page 29.

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Healthy Beginnings Magazine

MUSIC THERAPY

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Sugarland Ranch is a community based, non-profit organization housing several small animal rescue programs. Volunteers and donations are welcomed.

Social media and marketing sales experience A plus!

Send Sales Resume to: www.HBmag.com publisher@hbmag.com 775-828-4547 or 612-747-9583

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June 2013

INGREDIENTWATCH

WOODCHIPS Written by Lissie Lyles

T

he process of smoking meat and other foods is one of the earliest methods of food preservation, dating back to early cave dwelling people. They would hang the meat up to dry in caves that could become very smoky from their fires. At some point they began to notice that the smoked meat had a different flavor and was better preserved than the meat that had simply dried. As time went on this method was combined with pre-curing meat in salt or salt brines and the process was adopted by many cultures.

The Ingalls family in The Little House on the Praire books had a smoke house for preserving meats.

Since food preservation practices has become a huge industry, and the wonders of refrigeration have become commonplace, today smoking meat is practiced more to add flavoring. Fruits and vegetables such as eggplants, tomatoes, peppers, carrots, beans, corn and mushrooms can be grilled over wood chips as well. The chips must first soak in water, preferably over night. Then they can be placed on top of barbecue coals, or wrapped in foil and placed alongside the burners in a propane grill. Home smoker machines are another option for making home-smoked culinary creations, and some creative chef’s are able to build their own.

Hickory: is compatible with nearly everything, especially popular for pork.

Pecan Wood: is very versatile and used in much the same way as hickory, though its flavor is nuttier and less intense.

Mesquite wood: has a very strong flavor, too many chips will make the food you smoke taste bitter Most often paired with beef.

Cherry wood, almond wood, peach wood, orange wood, lemon wood, grapefruit wood, maple wood, and olive wood: impart a subtle sweetness to foods. They are recommended for fishes such as halibut, swordfish and tuna.

Lilac wood: is traditionally used to smoke lamb.

Cedar wood: compliments salmon References

1.) Bay Laurel, Alicia, Living on the Earth, Random House, New York, 1971

Below is a guide to some of the different woods that are used to smoke meat:

2.)http://www.bonappetit.com/blogsandforums/blogs/ badaily/2010/07/the-best-wood-chips-for-the-ri.html

Apple wood: is mild and pairs well with fish, poultry and pork.

3.) http://en.wikipedia.org/wiki/Smoking_(cooking)

June 2013

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Wild Garlic Salad

W

Submitted by Marie-Claire Hermans – Ravishing Raw

ild garlic is one of spring’s most delicious gifts.

A true delicacy in the pricy suggestions of fancy restaurants, now on your plate for free. If you pick your own that is.

Ransom or wood garlic is very easy to grow in a shady corner of your garden and spreads generously when you leave it be.

Or go for some “wood shopping.” Its beautiful lance shaped blades and white flowers add subtle flavor and distinction to any common salad.

INSTRUCTIONS

INGREDIENTS PER PERSON

Sprinkle black sesame seeds and sea salt

A handful of wild garlic leaves Some ransom flowers

Pick your wild garlic Throw all the greens in a nice bowl Mix gently with your hands Pour a good quality olive oil on top Place the flowers on top

For more raw recipes, visit Marie-Claire Hermans, Author and Ravishing Raw Coach & Chef, visit online at www.ravishingraw.com.

2 hands full of baby greens (kale, spinach, collard greens) Fresh chive 5 wild dandelion leaves A grab of chickweed

Marie-Claire started “Ravishing Raw” after curing herself from Chronic Fatigue Syndrome and Fibromyalgia, with raw food. As a raw food coach, she specializes in offering professional help to those who are suffering from similar debilitating conditions. Along with her expertise in jazz music management and booking work, she helps world class artists – challenged by their demanding lifestyle – find solutions to improve their health.

3 sprigs of burnet Ruby red sauerkraut (or any of your choice) Flowers of Trachystemon Orientalis (or wild violins) 2 TBSP black sesame seeds Organic extra virgin cold pressed olive oil A dash of course sea salt

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

June 2013

Refreshing Couscous Salad

T

his recipe is 100% vegan, high in protein and fiber and low in fat. Perfect for a picnic, barbeque, lunch on-the-go, or pre-workout snack.

INSTRUCTIONS:

INGREDIENTS:

2. Pour in the couscous, cover and remove from heat

1 cup couscous

3. Let stand for 5 minutes

1 ½ cup water

4. Fluff couscous with a fork and add in the diced onion and lemon pepper

1. Bring the water, salt and oil to a boil

1 tbsp salt 4 tsp olive oil

5. Let cool for about 10 minutes, then add in the cucumber, tomato, and bell pepper

½ sweet onion, diced

6. Stir in the raspberry vinaigrette, followed by the mint & basil

1/3 green bell pepper, diced

7. Salt to taste

1 roma tomato, diced ½ English cucumber, diced

* This recipe is best served at room temperature or slightly chilled.

1/3 cup chopped mint 1/3 cup chopped basil 1 tsp lemon pepper 2/3 cup raspberry vinaigrette (I prefer Annie’s Naturals Brand)

June 2013

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MONTHLYCALENDAR Please tell these businesses that you found their event in Healthy Beginnings Magazine. Thank you.

JUNE 1

JUNE 14

JUNE 1

JUNE 15

Cabela’s Introduction to Fly Fishing.

10am-12pm. Free hands-on course.

All equipment will be provided. Preregistration required! Call (775) 8294100, ext. 8301 or sign up in person.

Run or Dye 5k. Reno’s most exciting fun run -- celebrate life, friendship, fitness, and fun while getting blasted with color.

Run or Dye is fun for everyone no matter your age or fitness level.

(801) 981-4235 RunOrDye.com

JUNE

“Country Queens” at The Pipers Opera House in historic Virginia City, NV, pays tribute to the women of country music, starring Bethany Owen, the women of 1001 voices and faces.

Is an old pattern on repeat? Is something holding you back? Ready to own your power? Join author Holly Riley for 4 lifechanging hours. Contact: Kim 775-8482198. kim@hollyriley.com

JUNE 15 JUNE 2

Animal Ark Sanctuary Raptor Adventure.

Learn about birds of prey (raptors) in this one hour program by falconers Jim & Kathleen Tigen. 1 – 2pm AnimalArk.org

JUNE 16

JUNE 2

Music together series at Discovery Museum. In this 10-week series, children will enjoy singing, moving, chanting, listening, watching, or exploring musical instruments. Register online at nvdm.org or call 775-786-1000

JUNE 6

Nothing to it! Practical Paleo Cookbook Class. Learn Paleo basics and create a variety of recipes in this hands-on class.

6:30 – 8:30pm For registration info call 775-826-2628

JUNE 10

Stop the Traffick is an awareness walk to shed light on the implications of sex trafficking in the Reno/Sparks area. 8:30am – 3pm at the Sparks Marina. awakenreno.org/stop-the-traffick

Animal Ark Dash 4 Dads Cheetah Run. What Dad doesn’t enjoy watching cheetahs run at top speeds? Our cheetahs go from zero to 45 MPH in three seconds, with a top speed of 60 MPH! Reservations required due to limited seating. RSVP: 775- 970-3431

JUNE 16

The Nevada City Bicycle Classic is one of the premiere sporting events in the Sierra foothills, the largest and oldest bike race on the West Coast. 1-6:30 pm. For information call (530) 265-2692

JUNE 20

Wild Horse Childrens Theater: Grades 1-5- “Fables, Fairytales and Fun” at the Carson City Brewery Arts Center.

Lessons in voice, movement and acting as well as games and arts & crafts!

9am – 12pm For more information call 775-887-0438

JUNE 22

Nevada City Soapbox Derby. Teams will race nearly 1/2 mile downhill on Nimrod Street in Nevada City. Proceeds benefit Pioneer Park. NcDerby.com

JUNE 23

Heavenly Village Fine Art Festival in South Lake Tahoe. Accomplished artists from throughout the States presenting their original work. Free Admission.

10am-5pm WestCoastArtists.com

JUNE 26

African Drumming at River School Farm. Straight from the Ivory Coast, Mailly Tagba and “Gboze” bring their high-energy djembe beats to this supercharged class. 6:30 – 8:30pm Contact Francis at tagbamailly@yahoo. com or call 775-747-2222

JUNE 30

Watercross racing at the Sparks Marina.

Race action and stunts on the water.

9am – 4pm

JUNE 30

Designation Wilderness I Camp for Kids at Galena Creek Visitor Center.

Gain knowledge in wilderness survival -- We will cook, make shelter, try our hands at orienteering and plan expeditions. 9am – 5pm for info call 775-849-4948

JUNE 17

Ancient Discoveries Day Camp for Kids at the Galena Creek Visitor Center.

Investigate what lies beneath our park’s surface and explore Nevada’s geology, fossils, and archeology. For information and pricing call (775) 849-4948.

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38

Riders from around the world take on two challenges: raising the money needed to fund research for better treatments and a cure for diabetes, and reaching a personal training goal to prepare for a destination cycling experience. For more info call 775786-1881 or visit SpokerRideReno.com

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

June 2013

ONGOINGCALENDAR IT’S NEVER TOO LATE TO HELP YOUR SMILE. $50 OFF New Patient Exams and X-rays. Laser dentistry is gentle and effective treatment. Call J.S. McElhinney, III, DDS for an appt. 775-525-8700

RECIEVE A DISCOUNT WHEN YOU BUY THREE COLONICS. Call Gerber Medical Clinic to set up your appointment 1225 Westfield Ave, Reno (775) 826-1900

BETTER HEALTH AT YOUR FINGERTIPS Zyto technology, bio-communication lets your body tell you what it prefers in 25 minutes at RIMC. Schedule now, call (775) 829-9330

LOSE THE BELLY FAT BEFORE SUMMER. One ten minute session, Is equal to a one hour workout.

One Free Session, with this ad Vitamin Connection 775-825-3993

SPECIAL ON ZENEERS patented

20% OFF REIKI & CARD READINGS WITH THIS AD. Balance Emotions and Reduces Stress Holistic Health Practitioner. Call BETTY FRANKLIN: 775-790-0767

veneers that don’t fracture and resist wear. Made with zirconia and porcelain.

June special $1200 discounted to $850.

Infinity Dental 775-786-7718

Market Your Event or Classes Each Month Only $95 a Month — That’s just $3.17 a day!

QHxd

Established and respected Integrative Medical practice is looking for a RN with IV experience. Interest in integrative medicine a plus, candidate will receive training. We offer: competitive pay, a compassionate & professional team environment with flexible hours Monday through Friday.

Reach the Health-Minded Audience in Reno, Sparks, Carson City, Minden, Gardenerville, Lake Tahoe Region, Truckee, Auburn, Nevada City, and Grass Valley.

Send resume to Reno Integrative Medical Center, 6110 Plumas Str. Ste B, Reno, NV 89519 or email resume to rimcstaff@gmail.com

Email Publisher@HBmag.com Or call 775.828.4547 *Calendar Listings Must be 25 Words or Less*

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

TAHOE PIANO LESSONS FREE WORKSHOP: Every 1st Saturday of the month, “learn to play a song” in 1 hour! Reserve your seat - Call 530-414-4464 or to to: www. tahoepianolessons.com

Part-time RN Position Open

in the Healthy Beginnings Calendar Section

June 2013

SANOTINT NATURAL PERMANENT HAIR COLOR. No ammonia, minimal peroxide, excellent gray coverage and No PPD. From Switzerland.

Call Vivasan: 775-826-8482

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s t e k r a M Farmer’s RENO Tuesdays, 9 am - 2 pm June 5 - Oct 9 The Summit, So. Virginia and Mt. Rose Hwy Wednesdays, 4 - 8 pm June 13 - Aug 29 Somersett Town Square Way 7650 Somersett Town Square Way 775-787-4500 Fridays, 8 am - 1 pm June 8 - Oct 12 Tamarack Junction Casino South Virginia near Damonte Ranch Pkwy Saturdays, 8 am - 1 pm June 2 - Oct 6 (Tentative close date) Village Center, California & Booth Sts., Reno, NV Saturdays, 9 am - 2 pm June 2 - Sept 29 Summit Center So. Virginia and Mt. Rose Hwy

CARSON CITY Saturdays, 8:30 am - 1 pm June 16 - Sept 22 3rd & Curry St. 775-882-6741

MINDEN

DAYTON

QUINCY,CA

Thursdays, 3 - 6 pm June 14 - Sept 27 Community Roots Nursery Hwy 50 & 2nd Ave. 775-250-7884

Thursdays, 4:30-7:30 pm June 20 - Sept 19 Church & Main Streets, Quincy CA Quincyfarmersmarket.org

GARDNERVILLE Wednesdays, 8 am - 1 pm June - Oct Lampe Park 775-782-9828

TRUCKEE, CA Tuesdays, 8 am - 1 pm June - Oct Truckee Regional Park 10500 Brockway Road off Hwy 27 Thursdays, 4 pm - 6 pm June 14 - Aug 23 Downtown Truckee Train Station Donner Pass Road

SPARKS Tuesdays, 8 am - 1 pm June - Sept United Methodist Church 1231 Pyramid Way 775-358-0925

SOUTH LAKE TAHOE

Thursdays, 3 pm - 8 pm June 7 - Aug 23 (closed Aug 9) Whole Foods Sponsor Sparks

VIRGINIA CITY

Tuesdays, 8 am - 1 pm June 5 - Oct 9 American Legion Hall Parking Lot 2732 South Lake Tahoe Blvd.

WINNEMUCCA

Fridays, 4:00-7:00 pm May 3 – October 25 Kahle Community Park Plenty of free parking.

Best atmosphere and views of Lake Tahoe.

Thursdays, 5 - 7 pm July - Sept Next to the Community Garden 775-623-8413

To list your Farmers Market call Dawn at (775) 828-4547.

Thursdays, 3 - 6 pm June - Oct Miners Park

Tuesdays, 4 - 8 pm June - Sept Visit www.HBmag.com Esmeralda Avenue, Downtown

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

June 2013