Healthy Beginnings Magazine October 2018 by Healthy Beginnings Magazine

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

October 2018

THE ROOT OF THE MATTER BATTLE INFLAMMATION BY EATING ROOT VEGETABLES PAGE 14

BREAST CANCER AWARENESS HOW STRESS INFLUENCES DEVELOPMENT OF THE DISEASE PAGE 5

GUT’S UP?

KNOW THE SIGNS OF A HEALTHY GUT VERSUS AN UNHEALTHY ONE PAGE 16

TAKE ONE

HBmag.com ISSN 2150-9921

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HEALTHY BEGINNINGS • October 2018

CONTENT HEALTHY LIVING

HEALTHY MIND

06 Teal Pumpkin Project Offers Alternatives To Sugary Food And Bad Habits

20 Is Philosophical Counseling The Solution To Modern Day Stress?

08 What is True Integrative Cancer Treatment?

21 Are Kids More Open To The Spiritual And Extrasensory Level Of Reality?

09 There Are Many New Integrative Approaches To Breast Cancer Treatment

22 Ten Steps For Healthy Brain Function (Part 10)

HEALTHY BODY

IN EVERY ISSUE

12 Awareness Is Your Door To Transformative Self-Development

24 Local Wellness Directory

05 How Stress Can Influence The Development Of Breast Cancer

10 How Your Nervous System Impacts Your Immune System

18 Seven Ways From Dr. Dow On How To Boost Your Mood Naturally

04 Editor’s Note

26 The Cork Boards

HEALTHY EATING

14 Consuming Root Vegetables Helps Battle Inflammation, Other Ailments 16 Five Gut Health Questions Answered By A Reno Gastroenterologist 17 Three Tips To Get Your Family On Board With Your New Eating Habits

27 Local Events Calendar

ON THE COVER

05 Breast Cancer Awareness 14 The Root Of The Matter 16 Gut’s Up?

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

EDITOR’S NOTE

HEALTHY BEGINNINGS Don’t stop believing, Hold on to that feeling.”

— Journey

PUBLISHER

Ben Rogers | brogers@hbmag.com

EDITOR

Kevin MacMillan | kmacmillan@swiftcom.com

GRAPHIC DESIGNER Mikey McGarvey

reetings, readers, and welcome to the October 2018 edition of Healthy Beginnings!

As I wrote last month, September is the start of the season of change for Northern Nevada. Well, if September is the start of change, than October is most definitely when things hit high gear.

With each passing day, we’ll see less and less sunlight (by the way, here’s an early reminder: Nov. 4 is when daylight saving time ends this year, which means we get to “fall back,” so be sure to set your clocks back an hour that evening — and then get ready for even less sunlight). Before we know it, overnight temps in the valleys will approach below freezing. Meanwhile, up at Lake Tahoe, as is always tradition in October, it’s only a matter of time before we start seeing weather forecasts of snow. In fact, albeit dependent on the weather, did you know that Mt. Rose Ski Tahoe has tentative plans to open on Oct. 26 this year? Yes, it seems like the summer season just started yesterday, and now we’re already getting ready to stockpile wood for the cold season while unpacking our blankets and long-sleeved shirts out of the closet for prime snuggle season. Aside from the big transition into cold weather and longer nights, October is also notable for being Breast Cancer Awareness Month, and as you’ll read, that’s one of the themes represented in this newest edition of Healthy Beginnings. For example, did you know evidence suggests that negative emotions can trigger breast cancer — especially in women who are suffering from deep hurt, considering the fact that the breast area is affiliated with the heart chakra? Read more about why, and how stress can influence the development of breast cancer, on Page 5. Or, be sure to check out Pages 8 and 9 for a pair of articles about the opportunities — and realities — regarding integrative cancer treatment options. The Big C is always a tough topic to cover. As the saying goes, these days it’s nearly impossible to not have been impacted in one way or another by cancer. I hope that some of the articles in this month’s edition, as well as others that focus on smart eating and self-care, help shed light on all the alternative ways you can keep yourself healthy for now and the future. And if you are one of those many people currently battling cancer, I urge you to follow Journey’s advice from above: “Don’t stop believing.” Cheers, Kevin MacMillan

Editor, Healthy Beginnings

FEATURE WRITER

Claire Cudahy | ccudahy@swiftcom.com

ADVERTISING & SALES

Ben Rogers | brogers@hgmag.com

DISTRIBUTION & CIRCULATION

Candice Lindsey | clindsey@sierranevadamedia.com

CONTRIBUTING WRITERS

Elaine Brooks, Carole Bucher, Dr. William Clearfield, Dr. Sean Devlin, Dr. Mike Dow, Andy Drymalski, Robert A. Eslinger, Dr. Tony D. Jensen, Dr. Corazon Ibarra, Dr. Melvin Ibarra Nario, Caren Roblin, Cassandra Walker

COVER PHOTO Shutterstock

Healthy Beginnings Magazine’s mission is to provide resources and information on alternative and integrative medicine, nutrition, fitness, green living, sustainability and the products and services that support living a natural, holistic and healthy lifestyle. Healthy Beginnings is a free publication distributed locally and is supported by local advertisers. Magazines are distributed monthly throughout the Reno, Sparks, Carson City, Minden, Gardnerville, Lake Tahoe and Truckee areas. If you have questions about Healthy Beginnings Magazine’s distribution, contact Candice Lindsey at clindsey@sierranevadamedia.com. We do not necessarily endorse the views expressed in articles written by contributing writers to Healthy Beginnings, nor are we responsible for products and services that are advertised in this magazine. Always consult your health care provider for clarification. All rights reserved. 2018© by Sierra Nevada Media Group. Although some parts of this publication can be reproduced or reprinted, we require permission be obtained in writing. Please email brogers@hgmag.com for permission. Past issues may be found on our website at www.HBMag.com. Printed in the USA

HB Magazine is printed on partially recycled newsprint. PLEASE RECYCLE

HEALTHY BEGINNINGS • October 2018

HEALTHY LIVING

The heart of the matter

HOW STRESS CAN INFLUENCE THE DEVELOPMENT OF BREAST CANCER By Dr. Corazon Ibarra, M.D., H.M.D., and Dr. Melvin Ibarra Nario, M.D., H.M.D.

reast cancer is a common cancer that affects women. Although not that prevalent, breast cancer can also occur among men.

When there is no expression of the negative feelings, it can lead to physical illness over time. The Centers for Disease Control and Prevention claims that 85 percent of all diseases have an emotional entity, including breast cancer.

There are numerous evidences that negative emotions can trigger breast cancer — especially in women who are suffering from deep hurt, considering the fact that the breast area is affiliated with the heart chakra.

A team of researchers at Stanford University in California found that women who repressed their emotions were more likely to show disruptions in their normal balance of the stress hormone cortisol. Fluctuations of this can predict early death in women with breast cancer that has spread to other areas of the body, according to a 2010 article about the study published in the “Journal of Clinical Oncology.”

According to a 2005 article in the journal “Discovery Medicine,” once the release of the stress hormones is triggered, this may bring on changes in the immune system that may affect the endocrine system, leading to estrogen-stimulated cancers (such as breast cancer).

The Journal of Psychosomatic Research, meanwhile, states that extreme suppression of anger was the most commonly identified characteristic of 160 breast cancer patients who were given a detailed psychological interview and self-administered questionnaire. Repressed anger magnified exposure to physiological stress, thus increased risk of breast cancer. And, per information published in the journal “Cancer Nursing: An International Journal for Cancer Care,” extremely low anger scores have been noted in several studies of patients with breast cancer. The low scores correspond to suppression, repression and restraint of anger. Evidences showed that suppressed anger can be a precursor to the development of breast cancer and influenced its progression. The six phases on how stress influences the development of breast cancer: 1. Emotional trauma — affects deep sleep and the production of melatonin. Melatonin is necessary for inhibiting cancer growth and is an immune regulator. 2. Stress-induced immune system suppression — the immune system is suppressed by the elevation of cortisol. When experiencing severe prolonged emotional stress, there is exhaustion, thus the adrenals and thyroid are affected, which leads to fatigue and depletion of minerals. This affects the immune system to be weaker (this is discussed in depth in a 2004 article in the journal “Psychological Bulletin”). 3. Stress causes cell glucose to rise — high cortisol levels during stress elevates blood sugar. Insulin resistance ensues which promotes estrogen dominance. This high sugar state stimulates breast cancer by acting as its food source. 4. Microorganisms enter cells to feed on glucose — pathogenic microbes (viruses, bacteria, fungus) have established themselves in a weakened body and they enter the normal cells to feed on the excess sugar. 5. Microorganisms and cancer form a symbiotic relationship — pathogenic microbes form a connection with the newly created cancer cells. An example would be that fungus provides a natural fermentation process that occurs within the cell.

Experts suggest that women who repress their emotions may be more likely to show disruptions in their normal balance of the stress hormone cortisol. COURTESY PHOTO

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

6. Stress stimulates cancer cell growth and metastases — during this final phase, elevated stress hormones such as epinephrine and norepinephrine stimulate tumor cells to release three compounds: MMP2, MMP9 (both matrix metalloproteinases) and VEGF ( Vascular Endothelial Growth Factor) which triggers the spread of the cancer, according to a 2010 study published in the journal “Future Oncology.” Melvin Ibarra Nario, M.D., H.M.D., and Corazon Ibarra, MD, HMD, are among the physicians who work at Bio Integrative Health Center International in Reno. Visit bihcireno.com or call 775-827-6696 to learn more.

HEALTHY LIVING

Enjoy healthier celebrations

CONCEPTS LIKE THE TEAL PUMPKIN PROJECT OFFER ALTERNATIVES TO SUGARY FOOD AND BAD HABITS

By Elaine Brooks

ith October here and the holidays fast-approaching, the longer nights and cooler days are oftentimes keeping us from enjoying the outdoors — thus, allowing us to slip into party mode and not watch our healthy ways.

What we do now will make a difference in how we can enjoy our futures. So, let’s make a deal with ourselves and maintain a good balanced diet, keep our water intake up and continue to move and exercise on a regular basis.

This doesn’t mean we cannot go to that wonderful Halloween Party and indulge — just try to make it a healthy indulgence. Eating a good healthy snack of nuts or fruit before leaving will help curb your appetite to avoid eating all those sugary, fattening snacks. Then, try to drink some water in between any alcoholic drinks. This will keep your brain hydrated and hopefully prevent the day-after hangover of too much sugar and alcohol. And hopefully, the host has provided lots of good veggies and some healthy dips like hummus to fill up on instead of chips and fatty dips. The Teal Pumpkin Project raises awareness of food allergies during the Halloween season. Go to bit.ly/2wlhT0v to learn more. COURTESY FOODALLERGY.ORG

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HEALTHY BEGINNINGS • October 2018

tutes for the kids, like maybe fruit-based candies that don’t contain high-fructose corn syrup. Or check out the Teal Pumpkin Project. It is great idea to help kids with allergies — or, just do it anyway to prevent all the sugar consumption. Some ideas to hand out are glow sticks, bracelets or necklaces; Halloween erasers or pencil toppers; whistles, kazoos or noisemakers; spider rings; vampire fangs; bookmarks; or stickers. A lot of these can be found rather inexpensively at the dollar stores — it’s much cheaper in the long run, especially for our health and the health of our kids.

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

And remember the more alkaline you keep your body — by eating lots of vegetables and greens — the less chance those bad bugs and diseases will have to get a foothold in your body. These bugs thrive on an acid body, and none of us want to be sick during this magical holiday time. Please don’t forget to take a good multivitamin, as well as extra vitamin D3, vitamin C and probiotics to keep the gut healthy and happy. There are other supplements that many of us need, so be sure to talk them over with a knowledgeable vitamin store person. Further, many doctors are also now recommending supplements to their patients as they realize that our food cannot supply all the nutrients we need anymore.

Make sure you buy your vitamins and supplements at a reputable health food store. There are so many products out there that don’t really break down and never give you the protection you need. A cheaper product isn’t any less expensive if it doesn’t get into your system and make a difference in your health and in your life. So get out there, have some fun and enjoy the celebrations. But please plan ahead, eat healthy often, move regularly and stay well. Elaine Brooks is owner of The Herb Lady, located in Sparks. Visit www.Herb-Lady.com or call 775-356-1499 to learn more.

HEALTHY LIVING

What is integrative cancer treatment? By Robert A. Eslinger, D.O., H.M.D.

here is much confusion surrounding this approach to treating cancer. The confusion is made worse by some large institutions advertising that they do chemo, radiation and surgery along with yoga, meditation and massage … and they call it “integrative treatment.” Nothing could be further from the truth!

True integrative cancer therapy involves combining different aspects of conventional and unconventional treatments. It involves using innovative and cutting edge (but proven) diet and therapies that attack and kill cancer cells without harming normal cells. Some treatments were researched and developed in the U.S. but have not become widespread because, in many cases, they cannot be patented. That prevents anyone from making billions of dollars from them. Some successful treatments are 100 years old but have been ignored. According to the National Cancer Institute, the frequency of new cases of cancer (1,040,000 to 1,658,370) and deaths (510,000 to 589,430) increased substantially between 1990 and 2015. What’s wrong with this picture? This is after all the billions of dollars spent in “the war on cancer”? Otto Warburg, MD, PhD proved that cancer is a metabolic disease. He got a Nobel Prize in Medicine in 1931 for proving that all cancer cells burn sugar without using oxygen. He also proved that this way of burning sugar requires 18 times more sugar than normal cells. Studies have also proven that feeding sugar to cancer patients accelerates the growth of the tumor. Cancer is not a disease caused by genetic mutations. It is the abnormal way of burning sugar that causes genetic mutations, not the other way around.

Get Outside and RIDE

Only by addressing this abnormal metabolism can cancer be overcome without poisoning the whole person. It is a known, proven fact that cancer cells have a much harder time dealing with free radicals (single oxygen molecules) than normal cells. This is because they do not use oxygen to burn sugar and do not understand how to neutralize the free radicals. Normal cells do this all the time. Studies have proven that when cancer cells get exposed to higher levels of free radicals, they die much faster than normal cells that have anti-oxidant pathways to neutralize them. A whole group of therapies, called oxidative therapies, can be used to produce a “free radical storm” that will kill cancer cells without harming normal ones. Things like ozone, hydrogen peroxide, high-dose IV Vitamin C and ultraviolet light have been proven to produce oxidation in the blood, which is what produces the free radicals. When these things are combined with other herbs, supplements, compounds and proper diet in specific ways, they are very effective. True integrative cancer treatment involves the use of therapies that are from the conventional and unconventional worlds — not just complementary treatments designed to deal with all the bad effects of conventional treatment. Dr. Robert A. Eslinger, D.O., H.M.D. is head doctor at the Reno Integrative Medical Center. Visit www.renointegrative.com or call 775-8291009 to learn more.

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HEALTHY BEGINNINGS • October 2018

Integrative approaches to breast cancer abound

By Sean Devlin, D.O., H.M.D.

reast cancers develop when cells in the mammary tissue begin to change and spread out of control. They can be made up of glands for milk production, called lobules, or in the ducts, which connect the lobules to the nipple. In 2017, an estimated 252,710 new cases of invasive breast cancer were diagnosed among women and 2,470 cases diagnosed in men, according to the American Cancer Society. Additionally, 63,410 cases of “in situ breast carcinoma” will be diagnosed among women, and approximately 40,000 to 45,000 patients are expected to die in 2018. Integrative oncological approaches to breast cancer include both diagnostic and treatment protocols. With the confirmed diagnosis of breast cancer comes a sample of tissue, which is referred to as the pathologic specimen.

If you have an

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When approaching cancer in general, it is appropriate to gather as much knowledge about the disease as possible and all the treatment options.”

Hea adaches, head m movement, bre eathing, blood p pressure, dizzziness, sinuses, TMJ

Neck muscles, shoulders, arms, to onsils, thyroid, asthma

This tissue holds more than the diagnosis. It potentially contains genomic information that may influence the course of care. Markers on the breast sample may indicate whether or not estrogen blockers or aromatase inhibitors may be of benefit, as well as specialized monoclonal antibodies which may alter the behavior of the cancer cells.

Adrenal gland A ds, liver, kidney

Advanced genomic testing may allow for more individualized recommendations for chemotherapy, targeted therapy or even immunotherapy.

Small intestin nes, colon, bladder, reproductive e system

Many early stage cancers of the breast may not even require chemotherapy and could be controlled with just oral medications. A recent federally funded study — the Trial Assigning Individualized Options for Treatment (TAILORx) — suggested this might be the case for some patients.

Lower legs, sciatica, knees, feet

When approaching cancer in general, it is appropriate to gather as much knowledge about the disease as possible and all the treatment options. Several modalities exist beyond the traditional surgery, hormone modulation, monoclonal antibodies, chemotherapy and radiation, including the off-label use of medications. One such medication is the anti-malarial drug Artesunate, according to a 2017 article in the journal “Metastatic Breast Cancer,” which can be administered both orally and intravenously. Currently, clinical trials are ongoing and recent data suggests it is safe and shows efficacy in both in vitro and in vivo studies. Another unique substance called Mistletoe (viscum album) is a very important herbal drug and is potentially effective against cancer, according to a 2014 article in BioMed Research International. Regularly used in Europe, this medicine is being actively researched by Johns Hopkins Medical School for the treatment of a variety of cancers. Sean Devlin, D.O., H.M.D. is a board-certified family physician practicing Integrative Medicine & Integrative Oncology at Gerber Medical Clinic in Reno. Go to gerbermedical.com to learn more.

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

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HEALTHY BODY

A chiropractic solution

DID YOU KNOW YOUR NERVOUS SYSTEM HAS A DIRECT EFFECT ON YOUR IMMUNE SYSTEM? By Dr. Tony D. Jensen

ell, it’s that time of the year, when your immune system is kicking into overdrive.

The weather is changing, which taxes the body. Daily stress from work, school and life affects you, what you eat, and how your nervous system functions — and all affect the performance of your immune system. “In a discovery that demonstrates a clear link between the mind and body at a molecular level, scientists have shown that a chemical signal which normally allows nerve cells to communicate with each other — to alter sleep cycles, for example — can also re-direct actions of the immune system,” authors wrote in a 1992 study published in the National Library of Medicine. “Nerve cell endings in the skin and white blood cells of the immune system are in intimate contact, and chemicals secreted by the nerves can shut down immune system cells nearby.” Basically what they were saying is that your nervous system has a direct effect on the immune system, due to the nerve supply to the important immune system organs and the communication between the brain and the rest of the body and other organs. In terms of chiropractic care, Ronald Pero, Ph.D., chief of cancer prevention research at New York’s Preventive Medicine Institute and professor of medicine at New York University, performed one of the most important studies back in 1989, showing the positive effect chiropractic care can have on the immune system and general health. Dr. Pero measured the immune systems of people under chiropractic care as compared to those in the general population and those with cancer and other serious diseases. In his initial three-year study of 107 individuals who had been under chiropractic care for five years or more — results of which were published in the August 1989 edition of “The Chiropractic Journal” — chiropractic patients were

One way to improve your immune system is to have a chiropractor work on your body to get rid of nerve irritations or pinched nerves.

PHOTO: SHUTTERSTOCK

HEALTHY BEGINNINGS • October 2018

found to have a 200 percent greater immune competence than people who had not received chiropractic care, and 400 percent greater immune competence than people with cancer and other serious diseases.

Do something nice for your immune system and get rid of those pinched, irritated nerves.” The immune system superiority of those under chiropractic care did not diminish with age. According to the journal, Dr. Pero stated: “When applied in a clinical framework, I have never seen a group other than this chiropractic group to experience a 200% increase over the normal patients. This is why it is so dramatically important. We have never seen such a positive improvement in a group.”

had an increase of forty-eight percent (48%) in the CD4 cells (an important immune system component).” These measurements were taken at the patients’ independent medical center, where they were under medical supervision for the condition. The control group (the patients who were not adjusted) did not demonstrate this dramatic increase in immune function, but actually experienced a 7.96 percent decrease in CD4 cell counts over the same period. When we read the results of that study, we were shocked that we hadn’t heard about it earlier, that it didn’t make the headline news or was on the front page of every newspaper. Those are very impressive results with important implications! So, as we can see from the studies mentioned above, one very important and overlooked way to beef up your immune system is to get your nervous system checked for nerve irritations or blocks (subluxations), and then get those irritations removed by a chiropractor. Doing this keeps your nervous system communication functioning properly, which will give you better overall health.

Another important study was performed at the Sid E. Williams Research Center of Life Chiropractic University, according to a 1994 article published in the Journal of Chiropractic Medicine.

This year, do something nice for your immune system and get rid of those pinched, irritated nerves; eat better; decrease your stress; and, of course, stay healthy..

The researchers took a group of HIV positive patients and adjusted them over a six-month period. What they found was the, “patients that were adjusted

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

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

HEALTHY BODY

Are you self-aware?

AWARENESS IS YOUR DOOR TO TRANSFORMATIVE SELF-DEVELOPMENT

re you self-aware? Most of us think we are, but are you sure? In this article, we explore self-awareness in a business setting. Here are 2 short definitions of self-awareness to get you started:

A) Knowing one’s internal states, preference, resources and intuitions. (Daniel Goleman, from “Emotional Intelligence”). B) Conscious knowledge of one’s own character, feelings, motives and desires. (Google definition search).

Business executives say self-awareness is the No. 1 critical capability needed to become an effective leader. Yet, in a recent, large worldwide study, only a small percentage of business people interviewed demonstrated self-awareness in the workplace — 19 percent of women and 4 percent of men. Interestingly, the higher the individual’s rank, the more self-awareness was correlated. Studies also show that employee awareness has a major impact on the bottom line: from absenteeism/turnover; successful product launches; implementing business strategies and transitions; up- or downgrading systems; to identifying and overcoming business obstacles. Imagine conflict resolution, constructive feedback processes, performance improvement, or creative problem solving without people being able to manage themselves! Leadership and management skills begin first with SELF-leadership and SELF-management replacing ego-driven behavior. So how to begin? Generally, people who adopt a mindfulness practice work actively to listen to others and check in with themselves/their bodies frequently are much more self-aware.

By Carole Bucher, GCFP Here are some specific steps to start the proceesss: 1. Sincerely explore your strengths and d weaknesses, who you are. Make lists.. Ask a candid trusteed friend for feedbackk. Prepare for surpriseess, additions, deletions. 2. Identify what you care about, what yyoou value; your long- and nd d short-term goals.

EDITOR’S NOTE This is the first in a two-part series from Carole Bucher about benefits of self-awareness in business. Look to a future edition of Healthy Beginnings for part two.

3. Notice what feelings lie under dern rneath memories and thoughts g abouut these values, strengths and weaknesses; where do these feelings appear in our bodies. 4. Learn how hidden emotions can color our strengths and weaknesses, where arrogance, anger, self-doubt sneak in; what blocks your inspiration and concern for others. 5. Use your body to uncover your feelings: start to LOCATE the physical expression of emotions in your body. E.g., stress/impatience may appear in the chest, diaphragm, breath, fingers; anger in the muscles of the jaw/face, arms, hands, chest; disappointment/sadness in the throat, head, sinuses. Our bodies are very reliable early warning systems. Becoming alert to the distinct physical sensations of our emotions means we can deal with complex and confusing issues more quickly, effectively and easily. We can navigate difficulties better, even learn skillfully to recognize and side-step situations that trigger us. In challenging business meetings or negotiations, feel your tension and adjust your breathing downward, through the nose. Sense your feet on the ground, your bottom on your chair. Don’t listen to the voice in your head. Regain your insight and physical connection, your open-mindedness and open-heartedness, your intuitive wisdom.

Residents participate in a recent Awareness Through Movement class at Reno Feldenkrais Integrative Movement.

PHOTO: CAROLE BUCHER

Being more conscious and present in your body gives you the ability to manage and improve business outcomes from a new place in yourself. Our bodies are an untapped gold mine of self-awareness information; our key to a higher level of competency in every moment. You can use this insight to bring new energy/life to your business dealings and relationships. And you’ve already got what it takes to do it! If you want to learn more about Awareness Through Movement classes or the Feldenkrais Method, contact me at renofeldenkrais@gmail.com or 775-240-7882, or use my contact form at renofeldenkrais.blogspot.com. Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/ teacher and owner of Reno Feldenkrais Integrative Movement. Visit renofeldenkrais.blogspot.com to learn more.

HEALTHY BEGINNINGS • October 2018

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elcome the changing seasons with three days of well-being in the Sierra Nevada Mountains near Lake Tahoe. The seventh annual Lake Tahoe Wellness Weekend features a full weekend of movement workshops and lectures designed to rejuvenate the mind, body, and spirit. Taking place November 9-11, 2018, this unique event is designed to help you connect with other like-minded individuals, and to connect with the Tahoe wellness community. The full weekend can be purchased for just $276, or classes and workshops are available for individual purchase. Immerse yourself in an educational seminar, or grow in your practice with a movement workshop. Wellness Weekend features two tracks of classes— movement and lecture-based, creating a unique fusion of education and physical movement and intention for the weekend. Join NY Times bestselling author and acclaimed psychotherapist Dr. Mike Dow at his keynote speech on Friday evening, “Heal Your Drained Brain.” Dr. Dow will describe how to increase focus and clarity through holistic processes—lifestyle and diet changes, as well as simple mind exercises.

Also among the lecturers are Tahoe-based healers and health practitioners, who will be discussing a variety of topics—from aromatherapy to CBD oils. Learn how social media affects mental health with psychologist Dr. Amy Vail, and discover how to balance blood sugar for better health and energy with nutritionist Lindsay Rojas. Wellness Weekend offers unique perspectives and a holistic approach to common health questions, problems, and concerns.

Immerse yourself in a weekend of wellness just steps from Lake Tahoe this November. November is a gorgeous time in the mountains, with crisp fall air and the quiet that comes before the winter months. Granlibakken Tahoe is situated in a private 74 acre wooded valley just one mile from Tahoe City and the shores of Lake Tahoe, and offers the perfect setting for a retreat. Aside from hosting twice-annual Sierra Soul Wellness Retreats, Granlibakken is a great place to bring your own retreat, conference, or seminar. With 24,500 sq. ft. of meeting space, amenities and activities onsite, an award-winning kitchen staff, and an experienced events management team, Granlibakken fosters productivity and connections. Whether you are interested in hosting an off-site team building retreat or your own yoga retreat, Granlibakken offers everything needed to host a memorable retreat. Learn more by calling 800-543-3221 or by visiting granlibakken.com. PHOTOS: COURTESY OF GRANLIBAKKEN TAHOE

Wellness Weekend isn’t all just lectures—a second track of movement-based classes will help attendees grow in their practice or learn something new. Again, drawing from Tahoe’s vibrant community of yoga instructors and wellness experts, classes from Tai Chi to daily morning yoga will help to keep you active in between lecture sessions. You won’t want to miss Forest Bathing with Ashley Aarti Cooper—an intentional, yogic hike through the towering Tahoe pines, or Barre Sculpt with Katie Martin—a fun way to tone those problem areas.

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

HEALTHY EATING

The root of the matter

FOOD HANDLING SAFETY

CONSUMING ROOT VEGETABLES HELPS BATTLE INFLAMMATION, OTHER AILMENTS By Cassandra Walker

According to the CDC, there are several measures you should take from the grocery store to your kitchen counter to ensure safe and healthy food preparation: • Produce should be bruise-free, avoid damaged ingredients unless cooking them. • Precut and packaged fruits and vegetables should be purchased if stored on ice. • Arrange your grocery cart, shopping bag and refrigerator to protect raw meat, poultry and seafood from coming into contact with fruits and vegetables. • Always wash your hands before and after preparing fruits and vegetables. • Thoroughly scrub all fruits and vegetables with water before eating, cutting or cooking, unless labeled “prewashed” on the packaging. • Refrigerate cut, peeled or cooked fruits and vegetables within two hours of preparing them; within one hour if the temperature outside is above 90 degrees. • Use a refrigerator thermometer to maintain temperature at 40 degrees or below. • Always use different cutting boards to prepare fruits and vegetables that are never used for preparing raw meat, poultry or seafood. • Before and after preparing fruits and vegetables, wash cutting boards, countertops and utensils with hot, soapy water. Source: www.cdc.gov/foodsafety/index.html

ccording to the Centers for Disease Control and Prevention, eating a diet rich in fruits and vegetables can help protect against a number of seriously and costly chronic diseases, including heart disease, type 2 diabetes, some cancers and obesity.

Unfortunately, only one in 10 adults meet adequate fruit and vegetable intake guidelines in the U.S. Facing outdated research, misinformation on food packaging, challenges with health food accessibility, and rising costs, it is no wonder people are confused about their diet and struggling to follow a plan that really works.

So, what should we eat? The perfect diet varies person to person, as genetic makeups vary; luckily there are several nutrition, health and wellness experts in the Reno-Tahoe area equipped to run tests and find the best diet plan for your body’s composition.

Another Northern Nevada wellness expert, Jodi Pettersen, runs a private practice as a nutritionist to help people live healthier lives and gain confidence. As a licensed registered dietitian of 26 years, Pettersen is an expert in all areas of nutrition, certified in weight management and obesity. Much of the ailments from which her clients suffer include morbid obesity, obesity, diabetes, hyperlipidemia, high blood pressure, gastrointestinal issues and inflammation. “By losing weight and eating better, (patients) usually can resolve many of their medical issues, especially diabetes (and) high blood pressure,” she said in an interview with Healthy Beginnings earlier this year. “… Setting goals and making small changes like quitting soda or lessening sugar and carbs can definitely help.” Everyone is capable of making small steps toward better health; even better news, everyone can enhance their daily nutritional intake, starting now.

Nutrition Connection in Reno works to give realistic, usable nutrition guidelines for people to maintain or improve their health; one of their biggest goals as dietitians is being able to stay on top of all of the information that’s out there to help their clients navigate the food industry. At the helm of Nutrition Connection is its owner, Karen Fisher, a registered dietitian, diabetes educator and health coach. “So much is misinformation or half-truths for marketing purposes and people get so confused about what they’re reading,” Fisher told Healthy Beginnings earlier this year. “We cut through all of that and find an individualized plan that will work for them.”

Potatoes are highly nutritious, whole carbohydrate foods rich in vitamins A and C. PHOTO: CASSANDRA WALKER

Karen Fisher is a registered dietitian, diabetes educator, health coach and the owner of Nutrition Connection in Reno.

HEALTHY BEGINNINGS • October 2018

Disease begins with inflammation “All of our health conditions and ailments start at an inflammatory level, and vegetables have those anti-inflammatory elements that are all going to help in that regard,” Fisher explained. Harvard Health defines inflammation as the body’s natural response to protect itself against harm and categorizes inflammation in two categories, acute and chronic, which are outlined below: • Acute inflammation occurs as a healing response to minor injuries or infections, where white blood cells surround and protect the area, causing redness and swelling; and is essential to the body’s natural healing cycle. • Chronic inflammation has a slow onset and occurs deep inside the body over months or years, affecting internal organs and tissues, rather than the surface layer of the skin and has potential to cause chronic disease. Root vegetables are particularly known for being rich in anti-inflammatories; so, in order to “boil down” some of the produce world, our nutrition experts have weighed-in on the wonderful world of taproots and tubers to add to your weekly meal plan.

Ginger, above, and turmeric, below, are rich in anti-inflammatories that protect against rheumatic diseases. PHOTO: CASSANDRA WALKER

Quick guide to the roots Taproots: • Carrots are rich in vitamin A and beta carotene, which is good for vision, bone growth and tooth development. • Ginger has been used over the last 2,500 years in China, Japan and India to treat headaches, nausea, colds and rheumatism. Ginger is also great for motion sickness and pregnancy-induced nausea and vomiting. • Turmeric is beneficial to the brain and is used to fight Alzheimer’s and depression. It also may lower cholesterol and reduce cardiovascular issues. • Beets increase exercise endurance and decrease blood pressure due to the nitrates naturally found in the root. They are also rich in vitamin B, iron and folate, which are necessary for new cell growth during pregnancy.

Sweet potatoes (yams), below, are rich in vitamins A and C and have plenty of fiber. PHOTO: CASSANDRA WALKER

Tubers: • Potatoes have a bad reputation but are actually highly nutritious when prepared properly. French fries deplete any nutritional value the potato once held, so experts suggest roasting slow and low to retain as much nutrient and mineral properties as possible. • Sweet potatoes are rich in vitamin A and have plenty of fiber if you eat the skin. They also offer 20 percent of the daily-recommended intake of vitamin C. • If we eat a carbohydrate, it should come from a whole food, so don’t fear the potato, just prepare it with a little olive oil in the oven, rather than frying it. Boiling potatoes loses nutrition from the vegetable to the hot water; unless you’re able to use the water that contains all of the nutrients in your meal, it’s best not to boil. Cassandra Walker is a Truckee-based writer and contributor to Healthy Beginnings magazine.

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

HEALTHY EATING

Say gut?

5 GUT HEALTH QUESTIONS ANSWERED BY A RENO GASTROENTEROLOGIST By Claire Cudahy

here’s a lot of information — and misinformation — floating around the Internet on what one should and should not be ingesting to promote a healthy digestive system. But what’s actually true? Healthy Beginnings recently sat down with Dr. Sam Nourani, a gastroenterologist at Digestive Health Associates and Center of Reno, to discuss everything you need to know to keep your gut happy. Spoiler alert: You don’t need to blow the bank on supplements. Question: What are the signs of a healthy gut versus an unhealthy one? Dr. Nourani: When most people are talking about a healthy gut, they are thinking and feeling how food is being processed within them and then the emptying that is occurring. What we feel and what we see, in terms of our bowel movements, gives us an impression of the health of our gut. But there is so much more. Are we having reflux after meals, pain or distention in our abdomen between meals, and what is the behavior, frequency and consistency of our bowel habits? Any reflux, abdominal pain, change in bowel habits, or blood in the stool is a sign of an unhealthy gut.

Question: What are the “good bacteria” you want in your gut? And what do they do for your digestive system? Dr. Nourani: We have approximately 10,000 different species of bacteria in our colon and they number to over a trillion. They do a number of different things: They produce vitamins, they digest leftover food, and make up 40 percent of the biomass of our stool. They are integral to our daily lives. And we are integral to their lives as well.

Question: What causes bloat?

These types of foods are obviously not good for us in the long term, but when we eat like this regularly, it’s a double punch to our guts. We are eating foods that our systems have difficulty digesting, causing us to have reflux, abdominal pain, or change in bowel habits and then we allow less desirable bacteria to flourish within us as well.

Things that are serious can start out sporadically and then they become more regular, so it’s always best to consult with your doctor.

Question: What types of food help maintain a healthy gut?

I am not a vegan or vegetarian, frankly I enjoy eating meats. I choose to eat them sparingly and make a conscious effort to be aware where the animal product is coming from. But with all my studies, a diet that is rich in vegetables, fruits, beans and legumes will provide all the necessary building blocks to maintain health and thwart disease.

COURTESY PHOTO

One should become familiar with fermented foods (like sauerkraut, kimchi and yogurt) as they are awesome to eat and give your gastrointestinal system a boost of healthy bacteria.

It’s just like the adage, “you are what you eat.” The food we eat will determine which bacteria live or die. We self-select for certain types of bacteria based on our diets. Some bacteria are better supported by fruits and vegetables. Other less desirable bacteria will flourish better when we eat fast food or preservative-rich foods.

Dr. Nourani: At the very minimum we should be eating a wide variety of vegetables, fruits and protein rich foods. This can be accomplished with a wide variety of dietary choices.

Dr. Sam Nourani is a gastroenterologist at Digestive Health Associates and Center of Reno. Go to www.digestivehealthreno.com to learn more.

the food for us. The preservative makes it difficult for the bacteria “to eat our food.” But realize that the machinery in the bacterial cell that is used to break down food is very similar to the machinery in our own cells. That is part of the reason why we feel different (bad) after eating these foods.

The problem arises when our desires for food outweigh our choices to have a healthy lifestyle. This is a personal decision, however, that will have ramifications on one’s health, family and community. Think about this: Why do we have preservatives in foods? The preservative increases the shelf life of

Dr. Nourani: There is such a broad spectrum of causes that could cause bloating in a person, ranging from “I just had a beer and pizza and I feel so bloated and ill” to diseases like celiac disease or a cancer.

Question: Should we all be taking probiotic pills? And what the heck are prebiotics? Dr. Nourani: In very simple terms, a probiotic is a bacteria and prebiotic is the food source that helps support the bacteria. In general you don’t need to take probiotic pills unless you have some disorder where there is an imbalance of bacteria in your colon. There is very little evidence that says we need to take a probiotic pill. If your diet is healthy, you’re automatically going to support good bacteria. The best source for probiotics is from food: yogurt, sauerkraut, kimchi, kefir, kombucha, etc. Food for thought: Starting early on in life — and it’s never too late to start — learning how to cook properly, having a wide variety of fruits and veggies, staying hydrated, and getting adequate sleep and exercise … we can be healthy and prevent the development of diseases. Claire Cudahy is a special assignments reporter for the Sierra Nevada Media Group, which publishes Healthy Beginnings. Email her at ccudahy@swiftcom.com with feedback.

HEALTHY BEGINNINGS • October 2018

Family not on board with your new eating habits? Here are 3 tips

By Caren Roblin very Kaia FIT girl remembers the day when she first showed the now all-too-familiar nutritional guidelines to her family.

One of two things happens: Either everyone is on board and joins you, or they don’t. So, what should you do if your family doesn’t want to eat what you’re eating? Here are three tips:

1. Prepare.

3. Get real.

When starting out, the most important thing you can do is choose which recipes you’d enjoy and prepare those meals on Sunday before your week begins.

If you’re committing to Kaia FIT, then you know that this is a lifestyle, not a temporary diet.

Divide them into separate containers for each day. That way, if you still have to make something different for your family that night, you already have your own dinner without any extra work.

2. Ask for one Kaia-friendly dinner night. Perhaps Saturday nights can become an opportunity for you to “sell” your family on how delicious Kaia recipes actually are. Plant-based diets encourage a stronger immune system, keep excess weight at bay, and improve your vision, skin and heart.

If each week brings another winning dinner, that one night a week may start expanding to several nights a week.

Have a real conversation with your family about what this means to you and that you need their support to be successful. You might be pleasantly surprised by their response. Remember that your family loves you, but you also may be the one to start the ripple effect that benefits everyone’s health and wellness. Stay strong and committed. Often, it just takes time to win everyone over. Caren Roblin — director of the content for the Sierra Nevada Media Group, which publishes Healthy Beginnings — is a Kaia FIT Sierra coach and NCCPT (National Council for Certified Personal Trainers) and TRX certified personal trainer. Email her at croblin@ sierranevadamedia.com with feedback.

COURTESY PHOTO

A SERIES OF WELLNESS EVENTS

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

HEALTHY MIND DR. DOW COMING TO TAHOE Dr. Mike Dow, bestselling author and psychotherapist, will headline this year’s Wellness Weekend at Granlibakken Tahoe with his seminar titled “Heal Your Drained Brain.” According to a news release from Granlibakken, Dr. Dow’s wellness journey began at 10 years old when his younger brother, David, experienced a massive stroke. Witnessing his brother’s treatments throughout his teen years helped Dr. Dow to realize his calling to help others on their own journey to physical and mental wellbeing. Dr. Dow has since become well known and respected in the psychotherapy field. He has authored numerous books about mental health; he has hosted radio programs, and has appeared on many TV programs, including Dr. Oz and The Doctors. This year’s Wellness Weekend at Granlibakken, located in Tahoe City, is scheduled from Nov. 9-11. Go to granlibakken.com/wellness to learn more.

7 ways to boost your mood naturally By Dr. Mike Dow

lmost everyone could use a boost of serenity, joy and happiness, but not everyone wants to take on the risks and side effects of prescription drugs.

Fortunately, nature offers a wealth of mood-boosting alternatives that are just as effective as pharmaceutical treatments. Here are seven natural ways to manage your mood, mute anxiety and boost your all-around sense of wellbeing. As always, talk to your physician to make sure any treatment is safe for you.

Drinking a bit of turmeric can be as effective as antidepressants at treating depression. COURTESY PHOTO

HEALTHY BEGINNINGS

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HEALTHY BEGINNINGS • October 2018

1 | Supplement with Omega-3 Omega-3 fatty acids are great for your body and great for your mind. Recent studies have shown that Omega-3 supplements are an effective treatment for both depression and anxiety. To maximize these effects, look for a supplement with a 7-1 ratio of EPA to DHA.

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2 | Try a light box Light boxes are an effective treatment for both seasonal affective disorder and non-seasonal mood dips. Use your light box in the morning for 20 to 60 minutes. This will boost your mood by helping to raise your serotonin levels and help you sleep well by regulating your melatonin.

3 | Breathe like a yogi Yogic breathing is an effective treatment both of acute mental illness as well as stress. To breathe like a yogi, start with “diaphragmatic breathing.” Inhale slowly through your nose, into the belly. Exhale through your mouth, contracting your abdominal muscles to push all the air out. Repeat for several minutes, a few times a day.

4 | Drink turmeric Turmeric, the ancient healing spice that flavors curry, can be as effective as prescription antidepressants at treating depression. For an eye-opening shot of wellness, combine half a teaspoon of turmeric and black pepper with an ounce of cold water. Blend with fresh lemon juice, cayenne pepper and/or ginger. Toss it back to fortify your mood.

5 | Feed on folate Folate (AKA vitamin B9) is so important to mood regulation that it’s now available as a prescription to treat depression. However, you don’t need to take a pill to get your folate fix. Add these high-folate foods to your diet: spinach, Brussels sprouts, kale, romaine, mushrooms, asparagus, bananas, melons, lemons, Swiss chard, broccoli, lentils, black beans, kidney beans and black-eyed peas.

6 | Sip on saffron This vivid crimson spice has been a part of human diets for millennia, and scientists are still uncovering more benefits to its use. To reap its mood-boosting powers, try this easy-to-make saffron latte: Warm a cup of milk and add half a teaspoon of cinnamon and five threads of saffron.

7 | Sprint for serenity Staying fit will improve your mood, help you sleep and leave you feeling great. The only problem is that many find it tough to find the time. If this is you, try sprint interval training (SIT). Warm up for two minutes, and then do three 20-second intervals of an “all out” sprint. Split the intervals up by two minutes of light activity; spend three minutes cooling down. This intense 10-minute routine provides the same benefits as 50 minutes of traditional exercise. Dr. Mike Dow is a New York Times-bestselling author of “Chicken Soup for the Soul: Think, Act & Be Happy.” This article is a shortened version and is published with permission; go to drmikedow.com/articles to read more of Dow’s work.

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

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HEALTHY MIND

Harnessing ancient wisdom

IS PHILOSOPHICAL COUNSELING THE SOLUTION TO MODERN DAY STRESS? By Claire Cudahy

new brand of therapy that harnesses the wisdom of ancient philosophers is working to relieve the stresses caused by modern life — and illogical thinking. “Philosophical counseling” emerged in the United States in the 1990s with the formation of the National Philosophical Counseling Association (NPCA). Founded by American philosophers Elliot D. Cohen and Paul Sharkey, NPCA seeks to train and accredit licensed mental healthcare professionals and philosophers to assist with mid-life crises, career changes, everyday stresses, morality, death, aging and the meaning of life. “Philosophical counseling can be helpful in relieving stress both related to pseudo-problems and issues that can be cleared up by reframing your thinking and making constructive changes in your behavior,” Cohen explained in an interview with Healthy Beginnings. And to help people see the irrationality of their thinking, philosophical counselors like Cohen turn to history’s great thinkers. “Take for instance the ancient stoic philosopher Epictetus,” said Cohen. “Epictetus said you should stick to trying to control what’s within your power, and not try to control things that are outside of your control, such as other people’s actions.”

Practice makes perfect This idea of control is something that Cohen talks about with patients who are “approval junkies.” Once they understand the concept, he assigns them “homework” to work at changing behavior. “For instance, do something that gets someone’s disapproval and live with it. Use your cognitive ideas, your new philosophy, and talk to yourself and get used to it,” said Cohen. “The idea is the more you practice the better you get.” For counselees dealing with issues of self worth, Cohen might bring up Immanuel Kant’s “Metaphysics of Morals” and the notion that humans are not objects valued only for their utility. Cohen asked one client with a domineering husband to read “Subjection of Women” by John Stewart Mill.

“In one part of it Mill said that women are ‘willing slaves’ who are brought up to be subservient to men and at their beck and call,” said Cohen. “She read it and came back the next session, looked me squarely in the eye, and said ‘no more willing slave.’”

Taking it one step further In Reno, Avanti Wellness takes it one step further with a method of treatment called Medical Philosophical Therapy, a combination of philosophical counseling and medical care from physicians.

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“So you’re working with medical doctors, nutritionists, massage therapists, psychologists, psychiatrists if necessary, and practical philosophical therapists who have worked on their own self for almost 30 years,” explained Kristine Modzelewski, an educator at Avanti Wellness, located at 200 S. Virginia St. Avanti acts as an American-based conduit for the Medical Philosophical Therapy treatment center, Candor, located in Buenos Aires, Argentina. The treatment, which takes a complete mind-body approach, has helped a number of patients referred through Avanti to overcome severe addiction after numerous failed stints in rehab. “It takes a lot of internal work,” said Modzelewski. “We always want to change other people because we see that as the easy fix. ‘It’s because of her. It’s because of him. It’s because they said this.’ Life would be so easy if we could do that. It’s changing you.” Candor’s website boasts a 95 percent success rate for patients fighting addiction that complete the recommended treatment. But Medical Philosophical Therapy has applications beyond substance abuse treatment, according to Avanti Wellness. “It could even be for someone who has a high-stress job and they just need to recalibrate their thoughts because it’s affecting parts of their physical body,” said Modzelewski. “We know that if you don’t know how to manage ideas it can manifest into headaches and other physical conditions. “We need to let Americans know this exists. They deserve this as an option.” Claire Cudahy is a special assignments reporter for the Sierra Nevada Media Group, which publishes Healthy Beginnings. Email her at ccudahy@swiftcom. com with feedback.

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

HEALTHY BEGINNINGS • October 2018

A special awareness

ARE YOUNG CHILDREN MORE OPEN TO THE SPIRITUAL AND EXTRASENSORY LEVEL OF REALITY? By Andy Drymalski, EdD

n her book, “Hidden Channels of the Mind” (William Morrow and Company, NY, 1961), Louisa Rhine tells the story of a young couple who rented a beach cottage sight unseen:

“After their arrival their two-year-old son was put in one of the bedrooms for his afternoon nap. His mother heard him saying ‘See man. See man.’ She peeped in the room to see him standing up in his crib, smiling and pointing upward. On succeeding days it happened again and again, the baby sometimes urging the parents into the room with great insistence. “At times they would peek into the room without his knowing and watch him smile, offer toys, etc., to this invisible man. He had never before appeared to see things they could not see, and … they could find no shadow, furniture shape or anything remotely resembling a man where he pointed…

“This behavior continued over the entire month of their stay at the cottage. The day they were leaving, the owner, of whom they had known nothing, called. When she entered she became very upset and close to tears. She explained that it was her first time back since her husband’s death the previous year. “He had loved the place and died in the bedroom the baby had used … When she saw the little boy, she remarked that her husband would have ‘loved this adorable baby. He was so fond of children.’”

If we are lucky, we may enter adulthood without forgetting everything we once knew and sensed as children. 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 775527-4585. Enjoy his blog at Jungstop.com.

A strong psychological connection between a young child and his/her mother often translates into a vital connection or sensitivity to the life within the unconscious. PHOTO: TERRY LOCKETT

Doctor Rhine hypothesizes that young children are more open to the spiritual and extrasensory level of reality because they are still psychologically bonded to the mother. Just as a mother nourishes and gives birth to an infant child, so the unconscious nourishes and gives birth to the ego or conscious personality. A strong psychological connection to the mother often translates into a vital connection or sensitivity to the life within the unconscious. One could say, symbolically, that the child who remains psychologically bonded to his/her mother still wades in the amniotic fluid of the unconscious. As the child grows in emotional and psychological separateness from the mother, its natural and spontaneous dialogue with the unconscious may wane. Another factor that may contribute to the decline of extrasensory awareness among children around the age of 6 is the fact that most children begin formal schooling around this time. At school a young child’s attention is turned increasingly toward the assimilation of the prescribed worldview of the society they are a part of.

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In the United States, this often means a worldview with a strong materialistic bent. Such a perspective generally promotes a firm separation between the growing child and her receptivity to the unconscious. It is no minor challenge for parents and educators to help their children/pupils adapt to outer life without losing their openness to the spiritual and extrasensory world that is the original ground of their psychic being. “Our birth is but a sleep and a forgetting,” the poet William Wordsworth wrote in “Ode on Intimations of Immortality from Recollections of Early Childhood.”

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HEALTHY MIND

Wrapping things up

LET’S TAKE A LOOK BACK AT THE 10 STEPS FOR HEALTHY BRAIN FUNCTION (PART 10) By William Clearfield, D.O.

EDITOR’S NOTE O

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 1-9, which broke down the 10 steps. This article, part 10 in the series, breaks down the first five steps as a reminder to readers; look to the November edition for a breakdown of parts 6-10.

ur Ten Steps to a Healthy Brain are complete! In summary, they are:

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 7. Balance Your Hormones 8. Healthy Heart; Healthy Brain 9. Get Off the Couch! (Groan) Healthy Body=Healthy Brain 10. Lifelong Learning. It takes work to keep our brain healthy and vibrant. Like a well-oiled machine, the result is worth the effort. Today, we present the skinny on implementing the first five steps.

Step 1: Keep Your Blood Sugar Balanced In terms of your diet, replace refined carbohydrates with: • Quinoa, brown rice, oats, buckwheat, millet, wholemeal bread, whole-meal pasta • Fewer high sugar foods: White bread, white pasta and white rice, pastries, confectionery, and sugary drinks. • Avoid stimulants that raise our blood sugar levels, such as coffee and alcohol. • Normalize blood sugar with our Mini-Fast with Bone Broth Diet (go here for a refresher — bit.ly/2BzT3kD) or a whole-foods, low-glycemic diet. Supplements: • Cinnamon 500-1000 mg/d • Chromium Picolinate 400-600 mg/d • Berberine 500-1500 mg/d • Gymnema Sylvestre 50-100 mg/d • Vanadium 50-100 mg/d • Alpha Lipoic Acid 100-400 mg/d

• CBD Oil • Budwig Snack: Mix all these ingredients in bowl or blender and consume 1 time daily: 6 oz of Cultured Dairy (cottage cheese, goat’s milk kefir); 4 Tbsp of sprouted and ground Chia or Flax; 1 Tbsp Flaxseed Oil; 1 tsp turmeric powder; and 1/4 tsp black pepper. Step 2: Eat Healthy Fats With your diet, increase: • sardines, anchovies, mackerel, herring and wild salmon • flaxseeds, hemp seeds, chia seeds and walnuts • extra-virgin olive oil, coconut oil, avocados, whole eggs, nuts, and seeds. • avoid hydrogenated vegetable fats in processed foods such as shop-bought cakes and biscuits, hard margarine, takeaways, pastry, pies and fried foods.

PELVIC FLOOR & PROSECCO

MARK YOUR CALENDAR! Tuesday, October 16 6:00pm - FREE

Popping the cork on common pelvic health topics like urine leakage during exercise, how to perform a proper kegel (pelvic floor contraction) & how to prevent pain during intercourse Walk away with exercises & tips! Reserve your seat! Call us or go to: https://renoneurofit.janeapp.com ‘Click on Pelvic Floor & Prosecco’

775.360.5700 | www.RenoNeuroFit.com drkarladpt@renoneurofit.com

499 W. Plumb Lane, Suite 203, Reno

HEALTHY BEGINNINGS • October 2018

Supplements: • EHA/DHA (Fish Oil, Flaxseed Oil, Krill Oil) 1000-4000 mg/d.

tric irritants such as alcohol, caffeine or drugs. • Repair: Eat clean whole foods and fermented foods; add Omega 3 F.A; and healing herbs; and increase intake of L-glutamine, Zinc, Omega 3 fish oil, Vitamins A, C, E, Slippery Elm and Aloe vera. • Restore GI Lining: Fermented Foods and Probiotics. • Replace: Increase intake of digestive enzymes; and Use Himalayan pink salt instead of sea or table salt.

Step 3: Get Adequate and Restful Sleep Action Step: • Get 7 hours of uninterrupted sleep a night for optimal brain function. Supplements: • Take all of these 2 hours before bedtime: Vitamin D3, 5000 IU; Magnesium Taurate, 100-400 mg; and Melatonin, 0.5-3 mg.

Next month, we complete our summary on developing and maintaining healthy brain function.

Step 4: Vitamin D3 Action Step: • 20 minutes of unblocked sun exposure adds 20,000 IU of Vitamin D3 per day. Supplements: • High-quality supplementation will increase serum blood level by 8 ng/ml for every 1000 IU administered in 6-8 weeks. The goal is to maintain a 25 OH D level least 50-80 ng/ml. (“normal 30-100 ng/ml) Step 5: Get Your Gut In Order Action Steps: The 4 R Program • Remove Inflammatory Foods like gluten, dairy, corn, soy, eggs, and sugar; as well as gas-

Reno physician William Clearfield, D.O., of the Clearfield Medical Group provides patients with treatment plans that boost their overall quality of life. For more information concerning traumatic brain injuries and safe hormone optimization, or information about his “Ten Steps to A Healthy Brain” program, visit www.clearfieldmedicalgroup.com, or contact Dr. Bill at doctrbil9@gmail.com or 775-359-1222. Quinoa is a great substitute for high-sugar foods like white rice, one of many ways to “Keep Your Blood Sugar Balanced.” PHOTO: GETTY IMAGES

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Two Year Anniversary Party!

Come Celebrate with us! October 27 • 10am - 4pm

Savings up to Scavenger Hunt!

30%

6pm at The Herb Lady

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Don’t miss Patrick Bailey discuss how electromagnetic frequencies affect our health and vitality.

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Then please contact me to learn more:

Carole Bucher, BA, GCFP

Guild-Certified Feldenkrais Practitioner

RenoFeldenkrais.blogspot.com Carole@renofeldenkrais.com

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

Awareness Through Movement

2018

CLASS SCHEDULE TUESDAY

THURSDAY

(775)-240-7882

1023 North Rock Blvd., Suite C • Sparks, NV 89431 775-356-1499 • www.herb-lady.com

RENO FELDENKRAIS

12-1:30pm 250 Bell St. Cathexes Bldg.

Join us Oct. 15 through Oct. 27 for a Scavenger Hunt with Earth Energe!

OFF

Oct. 23rd

Do you want to restore alignment and balance in your life? To move with comfort, efficiency, and vitality again?

The Feldenkrais Method for Neuromuscular Re-education combines neuroscience, martial arts, child development, and mindful non-habitual movement to help you be your best at any age.

5-6:30pm 820 Plumas, Reno Buddhist Center

SATURDAY

10-11:30am 250 Bell St. Cathexes Bldg.

Private Functional Integration sessions by appointment.

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

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

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

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

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

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

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

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

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

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

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

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

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

HYDRATION Blue Dot Water

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

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

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

HOT SPRINGS

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

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

MASSAGE THERAPY

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

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

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

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

HEALTHY BEGINNINGS • October 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

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

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

SKIN CARE

SPINAL CARE

Dragonfly Bath & Body 728 S. Virginia St., Reno 775-470-8505 dragonflybath.com

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

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

THE CORK BOARDS PSYCHOTHERAPY TO LIVE LIFE FULLY

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

• • • • •

DEPRESSION ANXIETY PERSONAL GROWTH LIFE TRANSITION ISSUES DREAM ANALYSIS

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

ANDY DRYMALSKI, EdD

LIC. PSYCHOLOGIST, JUNGIAN PSYCHOLOGIST

775 .

527.4585

www.renocarsonpsychologist.com

HEALTHY BEGINNINGS • October 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.

1Swing Dance Lessons

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

2Hike to Sand Harbor

5:30-7:30 p.m. Meet at Highway 50 Park and Ride Carson City musclepowwered.org

4The Feldenkrais Method Class

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

6-7 Eldorado Great Italian Festival

Two days of Italian fun Eldorado Resort, Downtown Reno eldoradoreno.com

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

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

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

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

World Mental Health Day This important holiday takes place Oct. 10 each year. www.who.int/mental_health

Lake Tahoe Marathon More than 20 different running events South Lake Tahoe laketahoemarathon.com

Scarecrow Festival 9 a.m.-3 p.m. Heritage Park Gardnerville mainstreetgardnerville.org

6Truckee Wine, Walk & Shop Noon-4 p.m. Historic Downtown Truckee truckeewinewalk.com

Dog Days of Fall 11 a.m.-1 p.m. Burt Cedar Beach Pool Incline Village inclinerecreation.com

Always a good reminder to wash your hands to avoid spreading disease! globalhandwashing.org

16 Weekly Yoga Class

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

16 Mini Reiki Healing Session 4-7 p.m. (every Tuesday) Earthe Energe, Sparks eartheenerge.wordpress.com

2:30-7:30 p.m. Wild West Motorsports Park, Sparks reno.thelanternfest.com

Market Pop-Up 10 a.m.-5 p.m. Friday/Saturday; 11-4 Sunday Gardnerville eddystreetvintagemarket.com

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

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

4-7 p.m., several locations Incline Village parasol.org

26 Nevada Day 2018

27 Nevada Day Classic

8-9 a.m., 8K run/2-mile walk Downtown Carson City tahoemtnmilers.org/nevadaday-classic.html

21 Meditation for All

27 Nevada Day 2018

28 Dirty Wookie 10K

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

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

Parade, community celebration and more. All day, Downtown Carson City nevadaday.visitcarsoncity.com

9:30 a.m., starts at Brewer’s Cabinet Downtown Reno desertskyadventures.com/ dirtywookie

30 Mindful Yoga Basics

18-19 Truckee’s Historical

19-21 Eddy Street Vintage

25 Trail of Treats and Terror

The Silver State’s birthday is officially celebrated today! nevadaday.visitcarsoncity.com

Pumpkin Palooza 11 a.m.-5 p.m. Victorian Square, Sparks pumpkinpalooza.org

Haunted Tour Several times each day, Adults 21+ Historic Downtown Truckee truckeehistorytour.org

13 Reno Lantern Festival

Reno Zombie Crawl Expect thousands crawling through downtown Reno in the 10th annual crawl. crawlreno.com

15 Global Handwashing Day

9The Feldenkrais Method Class

12-14

6Fall Harvest and

13 Incline Village

5-45-6:45 p.m. (Tuesdays) Larry D. Johnson Community Center, Sparks cityofsparks.us

Patrick Bailey presentation The well-known nutritional specialist will discuss electromagnetic fields of the human body 6 p.m. at The Herb Lady, Sparks herb-lady.com

31 Happy Halloween!

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

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MARKETING@HBMAG.COM Healthy Beginnings Magazineâ&#x20AC;&#x2122;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.