Packed with useful information to inspire good physical and mental health
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A PEEK AT WHAT’S INSIDE —
A publication of Nevada News Group 1022 S. Grass Valley Road Winnemucca, Nev. 89445 (775) 623-5011 Publisher Peter Bernhard
See what a local personal trainer & coach has to say about dieting Page 12
Special Project Director Samantha Andersen Content Contributors Jen Anderson Kelly Nicholson
IMMUNE HEALTH Pg. 4 — You’ll need more than vitamin C to boost your immune system Pg. 6 — Easy dishes to boost immunity Pg. 8 — Eat and drink smart to fend off cold and flu season
SELF CARE Pg. 12 — The anti-diet approach to health and weight loss Pg. 14 — Make heart health part of your self-care routine Pg. 17 — How the vast expanses of Nevada help soothe the soul in these unique times
Nevada Outdoor School Nevada Beef Council Advertising Sales Stephanie Johnson Jacklyn Orr Ashley Buckingham Advertising Design Joe Plummer Emily Swindle
HEALTHY FOOD Pg. 18 — Superfood Turmeric can help reduce inflammation Pg. 20 — The pungent root vegetable that packs a powerful punch for your health Pg. 23 — Incorporating beef in a healthy diet
KID’S HEALTH Pg. 24 — Fun ways to get your kids active at home
DENTAL HEALTH Pg. 26 — 7 ways to improve your family’s dental health in the new year
PHYSICAL HEALTH Pg. 28 — Leg strengthening exercises you can practice at home
Information in this publication is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions about your medical condition. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here. Health & Wellness 2021 3
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not so simple... You’ll need more than vitamin C to boost your Immune System By Samantha Andersen Nevada News Group
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oosting your immune system is a hot topic these days. After all, our immune system is our biggest defense against illnesses and diseases. Unfortunately, the immune system is quite a complex system in our bodies so there is no one way to boost it. It would be easy, wouldn’t it to just take one magic pill and not have to worry about it? It is a system though, not a single entity, therefore there is no single solution to boosting it. Our immune system relies greatly on us taking care of ourselves. That includes a healthy diet, plenty of sleep, and exercise.
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In fact, a healthy diet might be the most important thing in maintaining and improving your immune system. Over 70 percent of your immune system cells are connected to your digestive tract. This means on top of a healthy diet, a good immune boosting tool would be supplementing with vitamins, minerals, and probiotics. This doesn’t mean taking mega doses of one vitamin but being proactive about what may be missing in your diet.
eatright.org
Keep a Safe Distance to Slow the Spread Wear a Mask • Avoid Crowds • Wash Your Hands Learn more about Coeur at www.coeur.com & Coeur Rochester at www.coeurrochester.com or call 775-273-7995 ext.1913 4 Health & Wellness 2021
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It is no secret that we need to sleep. Our bodies need the rest for more than to recharge for the next day. Unhealthy sleeping habits have been linked to serious health problems including heart disease, Alzheimer’s, and obesity. Lack of proper sleep habits may also be linked to suppressed immune function. A study found that people who sleep less than five hours a night regularly are more likely to catch colds compared to those who sleep more than five hours regularly.
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Get up and get moving. This wouldn’t be a health and wellness magazine if we didn’t say it at least once. Exercise is a major benefit to not only your health and well-being, but also your immune system. Regular exercise is known to improve your cardiovascular health and lower blood pressure. This contributes to healthy circulation, which allows the cells and substances of the immune system to move through the body freely and do their job. So, get up and get moving. Even something as simple as a walk a day could aide in boosting your immune system.
Sources: www.health.hardvard.edu Pcrm.org (Physicians Committee for Responsible Medicine)
775-635-3300
thebattlemountaindentist.com Health & Wellness 2021 5
Powered by GRAPES Easy dishes to boost immunity
(Family Features)
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taying healthy is important year-round, but especially in the cooler months when temperatures drop, people spend more time inside and germs can spread easily. What you eat and the lifestyle you embrace are critical components of staying healthy. Nourishing meals full of fruits, vegetables, protein-rich foods and whole grains help provide the body’s immune system with the nutrients it needs. Maintaining a healthy lifestyle by getting enough sleep, being physically active every day, having enough fluids and reducing stress also help keep the immune system in shape. As a nutritious food to include on your grocery list, grapes of all colors - red, green and black - contain more than 1,600 natural plant compounds such as antioxidants and other polyphenols that help protect the health of cells throughout the body. They also contain about 82% water, so they provide important fluids for hydration, which is also critical to a healthy immune system. Grapes can be enjoyed as a healthy snack or an immuneboosting ingredient in recipes like Chicken, Spinach and Grape Pita sandwiches and Grape and Salmon Power Salad. Each provides a mix of immune-supporting nutrients, including zinc in chicken, vitamins A and C in kale, polyphenols in grapes and other important nutrients in the salmon, walnuts and barley. Find these recipes and more in “Eating for Immune Health” along with additional ways to eat healthy and stay well at grapesfromcalifornia.com.
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Grape and Salmon Power Salad Servings: 6 3/4 cup pearled barley 3 cups firmly packed kale leaves, torn and sliced into ribbons 1 cup halved red or black seedless California grapes 8 ounces cold, cooked salmon, skin and bones removed 1/2 cup walnuts, lightly toasted and coarsely chopped Dressing: 1/4 cup freshly squeezed lemon juice 1 clove garlic, mashed 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 pinch cayenne pepper 1/2 cup extra-virgin olive oil
Cook barley according to package directions. Drain and cool. Tenderize kale by blanching in boiling water 2-3 seconds or microwaving 1 minute. Rinse pieces in cold water to stop cooking; squeeze dry. Fluff and uncrimp dry kale pieces with fingers. In medium bowl, mix barley, kale, grapes, salmon and walnuts. To make dressing: In small bowl, whisk lemon juice, garlic, salt, pepper and cayenne. Gradually mix in olive oil. Pour onto salad and fold gently to combine. Nutritional information per serving: 413 calories; 15 g protein; 30 g carbohydrates; 16 g fat (47% calories from fat); 3 g saturated fat (8% calories from saturated fat); 22 mg cholesterol; 232 mg sodium; 500 mg potassium; 4 g fiber.
Chicken, Spinach and Grape Pita Servings: 4
2 tablespoons pine nuts 2 tablespoons lemon juice 2 tablespoons minced shallot 3 tablespoons extra-virgin olive oil 1 pinch red pepper flakes 1/4 teaspoon ground sumac salt freshly ground black pepper 1 package (5-6 ounces) fresh baby spinach, washed and dried 1 1/2 cups shredded, cooked chicken (about 8 ounces) 1 cup red California grapes, sliced 1/4 cup crumbled feta cheese 4 whole-wheat pita breads (6 1/2 inches each), warmed and halved In small skillet over mediumhigh heat, toast pine nuts, stirring constantly until toasted,
about 5 minutes. Transfer to bowl and let cool. In large bowl, whisk lemon juice, shallot, olive oil, red pepper flakes, sumac, salt and pepper. Add spinach, chicken, grapes, feta and pine nuts; toss to mix. Stuff into pita breads and serve.
Nutritional information per serving: 445 calories; 24 g protein; 46 g carbohydrates; 20 g fat (39% calories from fat); 5 g saturated fat (10% calories from saturated fat); 57 mg cholesterol; 658 mg sodium; 6 g fiber. Source: California Table Grape Commission
Wellness Support for Mind, Body & Soul doTerra Essential Oils Supplements • Diffusers • Gifts
Classes and Wellness Consultations Available.
341 S. Bridge St., Winnemucca, NV Open Monday thru Saturday
775-625-1278
Essential Oils of Winnemucca Health & Wellness 2021 7
BALANCE YOUR DIET
Eat and drink smart to fend off Cold and Flu season (Family Features)
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t’s no secret that a balanced diet with plenty of fruits and veggies can deliver important vitamins and nutrients for better health, but many of your favorite foods can actually help support your immune system, too. In addition to precautions like avoiding people who are sick and washing your hands often, you can influence your immune system through what you eat and drink. Stay hydrated. Keeping well hydrated can be difficult during the winter months, especially if you spend most of your time indoors. A warm drink like this flavorful Orange Spiced Tea provides a strong dose of vitamin C along with a delicious dose of hydration. Keep the produce going strong. Fresh, seasonal fruits and veggies often come to mind during warmer months, but produce like citrus, leafy greens and root 8 Health & Wellness 2021
vegetables are plentiful during cold and flu season, too. “Consuming the whole fruit is the best way to ensure you gain the maximum nutritional benefit,” Dr. Poonam Desai said. “When speaking with patients, I recommend seeking nutrients like vitamin C from whole food sources, rather than supplements, especially with a vitamin C-rich fruit like California oranges.” Get a natural boost of vitamins. Vitamins A and C, found in fresh citrus, are two key nutrients that support your body’s natural line of defense, your immune system. Just one orange offers 90% of the daily recommended value of vitamin C, and California Navel oranges are in their peak season - just in time for the height of cold and flu season. Get inspired with more ideas to boost your immune system with essential vitamins and nutrients at californiacitrusgrowers.com. Source: California Citrus Growers
5 ways to get more Vitamin C • Pick heavy fruit. When shopping for citrus, choose fruit that smells fresh and feels heavy for its size. The heavier the orange, the juicer it’s likely to be. • Explore versatility. Fresh citrus like California Navel oranges make a nutritious addition to sweet and savory dishes, beverages, cocktails, sauces and more. • Use the whole fruit. Reduce food waste by consuming the flesh, juice, zest and peel. Try squeezing juice and grating zest into a smoothie, using orange segments for a vibrant
salad or combining diced Navels with red onion, cilantro and jalapenos for a zesty salsa. • Retain vitamin C content. Vitamin C is water soluble, so to retain as much as possible, eat citrus fresh, avoid overcooking and use minimal amounts of water. • Refrigerate for longer shelf life. Keep your citrus fresh longer by storing it in the refrigerator at a temperature below 42 F. To get the most juice out of the orange, bring it to room temperature before cooking.
Orange Spiced Tea
Recipe courtesy of California Citrus Growers 6 cups water 1 clove cinnamon or 1/2 teaspoon ground cinnamon 6 tea bags 1 cup California Navel orange juice 1/2 cup white sugar 2 tablespoons lemon juice 1 slice California Navel orange Bring water and cinnamon to boil; let cinnamon dissolve. Remove from heat and add tea bags; soak at least 5 minutes. Remove tea bags. In separate pan, bring orange juice, sugar and lemon juice to boil. Stir until sugar dissolves. Pour juice mixture into spiced tea. Garnish with orange slice and serve hot.
Health & Wellness 2021 9
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Winnemucca
THE COVID-19 VACCINE:
As essential as you are. Add one more layer of protection to keep you and your family safe. At HGH, we think everyone is essential. COVID-19 vaccines are one of the tools we have to help stop the pandemic. • Vaccines work with your body’s natural defenses so your body will be ready to fight the virus. • Studies show that the vaccine is very effective at keeping you from getting COVID-19. • Vaccines may cause side effects in some people, like sore muscles, feeling tired, or mild fever. These reactions mean the vaccine is working to help teach your body how to fight COVID-19 if you are exposed. • We know not everyone will be able to get vaccinated right away, so it’s still important to continue wearing a mask, washing your hands often, and practice social distancing.
118 E. Haskell Street • Winnemucca, NV hghospital.org • 775.625.5222
Other helpful resources:
Humboldt County Facebook page cdc.gov/coronavirus/vaccines immunizenevada.org
• Vaccine distribtution is based on a tier system and the availability of vaccine doses. For the most up-to-date information, call the
Humboldt County vaccine info line at 775.375.3200.
Health & Wellness 2021 11
The ANTI-Diet A different approach to health and weight loss
By Kelly Nicholson
Certified Personal Trainer and PN Nutrition Coach
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ach year new diet fads, magic pills and fancy fitness devices are marketed to millions of people looking for the solution to their weight and body issues. These products promise “quick results”, “better booties” and “smaller waistlines” but in reality, the health and fitness industry are failing us. Serious health conditions have continued to rise even though we have more resources, technology, and medications than ever before. So, what are you supposed to do? It can be overwhelming to decide what diet can be most beneficial to your goals. How can you finally stop starting a new diet, losing some weight, just to “fall off the wagon” and gain it all back? How can you finally feel comfortable in your clothes again? Confident when you look in the mirror? Have natural energy and less belly bloat and digestive issues?? I’d like to suggest something that seems almost too simple to be effective. But I assure you, it’s these small, seemingly insignificant changes that will create the results you seek. I call it... The AntiDiet. As you can probably guess from the name, the goal is to stop following arbitrary rules, drinking strange, expensive detoxes and killing yourself on the treadmill to try and reach your goals. Here are the 6 main components of The Anti-Diet: Set specific and realistic goals for yourself. Do your 12 Health & Wellness 2021
goals reflect your values and what is actually important to you? Or do they feel more like something you “should” be trying to attain like the size you were in high school or the diet that worked so well for your best friend’s cousin’s girlfriend? Vague goals that don’t really matter to you will sabotage your efforts - every, single, time. For example, which sounds more motivating to you: “I want to lose weight”. OR “I want to lose 25 pounds by July 1st so that I can easily get down on floor to play Legos with my son. Because he won’t be little for long and I want his childhood memories to include a mom who played with him.” Now which sounds more motivating to you? The second one, right? Remember: Vague goals sabotage your efforts, but specific goals will fuel your efforts. Drop everything you think you know about food and fitness rules. You have a lifetime of learning and conditioning to undo. For example, were you ever told to clear your plate, eat low carb, avoid fats or just burn more calories than you consume? The problem with most diets and fitness routines is that they are too restrictive to stick to long term, they inevitably lead to failure and shame and keep you stuck in a self-destructive cycle. Tune into your natural instincts. Ever notice how you were born knowing when you were hungry and full? A newborn doesn’t have to be told
I help my busy clients restore energy and confidence, achieve a healthy weight, and feel amazing through simple and sustainable fitness, nutrition and mind set habits. — Kelly Nicholson when it is time to eat or when they have had too many calories, they self-regulate, they eat intuitively. Over time you unlearn this behavior. You can re-learn your natural hunger and fullness cues by eating slowly, eliminating distractions and stop eating when you are about 80% full. This takes practice but it will save you hundreds of unneeded calories at each meal. Balance your food groups. To keep your energy levels naturally high, blood sugars stable, cravings under control, digestive system regular and make sure you all get the nutrients you need… make sure to get at least one serving of protein for each serving
of healthy fat, complex carbohydrates, and vegetables (the more variety and color the better!). Keep it SIMPLE. Just like most diets are too restrictive, they are also too advanced for the everyday person and don’t fit into a realistic life. Choose healthy changes- one at a time - that seem almost too easy to do. Start playing the long game, take at least 1 week to focus on your new healthy habit then add in the next easy habit and watch the habits build and best of all stick, since you will be less likely to get overwhelmed and quit. Move in a way that you enjoy. Exercise shouldn’t be
Find your motivation. Tune into your instincts. Balance. Move in a way that you enjoy. a torturous way to punish your body. It should be an enjoyable part of a larger health care routine. Unless you are an athlete, fitness model, or Olympic weight lifter — a simple routine that includes exercise activities you enjoy (and will actually do), make you feel energized and give you plenty of time to recover, will be most effective. As you can see, these are not earth-shattering concepts. These are changes that can fit into a busy lifestyle and as they start to compound, they add up to big changes over
time. Once you adopt the antidiet approach to health — you will find that weight gain was never the problem… it was the symptom. If you only focus on weight loss you will never get to the root cause which means you will always be fighting the same battle with little results or long-term success. It is time we simplify health and fitness. It is time to create a health routine that fits into YOUR life for the long term and you will start to lose the unwanted weight and have more energy and vitality.
Kelly Nicholson, Certified Personal Trainer and PN Nutrition Coach She can be reached at: Phone: 775-304-9552 Email: Legacywellnessmama@gmail. com Facebook @ KellyNicholson InstaGram @ Kelly_Nicholson_Wellness Health & Wellness 2021 13
Take it to
HEART
Make heart health part of your self-care routine
“ACCIDENT FREE IS THE ONLY WAY TO BE”
(Family Features)
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evoting a little time every day to care for yourself can go a long way toward protecting the health of your heart. Simple self-care, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals and not cheating on sleep, can all benefit your heart. Because heart disease is largely preventable, focusing on improving your heart health is important. Heart disease is a leading cause of death for women and men in the United States, and many Americans remain at risk, according to the National Heart, Lung, and Blood Institute (NHLBI). People with poor cardiovascular health are 14 Health & Wellness 2021
also at increased risk of severe illness from COVID-19. “Studies show self-care routines, such as taking a daily walk and keeping doctor’s appointments, help us keep our blood pressure in the healthy range and reduce our risk of heart disease and stroke,” said David Goff, M.D., NHLBI’s director of cardiovascular sciences. It may be easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes for heart-healthy practices. Take an online yoga class, prepare a heart-healthy recipe, schedule your bedtime to get at least seven hours of sleep or make a medication checklist. Then seek out support from others to help you stick to your goals.
Consider these self-care tips to try each day to make your heart a priority:
Self-Care Sunday
Find a moment of serenity every Sunday. Spend some quality time on yourself.
Mindful Monday
Be mindful about your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range.
Tasty Tuesday
Choose how you want to approach eating healthier. Start small by pepping your meals with a fresh herb or spice as a salt substitute. Get adventurous and prepare a simple, new, heart-healthy recipe. Or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure. DASH is flexible and balanced, and it includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy products.
Wellness Wednesday
Don’t waffle on your wellness. Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking or vaping or learn the signs of a heart attack or stroke. You could be having a heart attack if you have chest and upper body pain or discomfort, shortness of breath, cold sweats, nausea or lightheadedness. You might be having a stroke if you experience numbness in the face, arm or leg; confusion; trouble talking or seeing; dizziness; or a severe headache.
Treat Yourself Thursday
Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family dance party, take a few minutes to sit and meditate, go for a long walk or watch a funny show. Whatever you do, find a way to spend some quality time on yourself.
Selfie Saturday
Inspire others to take care of their hearts. Talk about your self-care routine with loved ones or share a selfie on social media. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight and quit smoking.
Follow Friday
Follow inspiring people and pages on social media, or text a friend to help you stick to your self-care goals. Remember to take care of your mental health, too. Two of the main hurdles to self-care are depression and a lack of confidence, according to a study published in the “Journal of the American Heart Association.” If your mental health is taking a toll, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider.
Learn more about heart health and heart-healthy activities in your community, and see what others are doing for their heart health, at nhlbi.nih.gov/ ourhearts or follow #OurHearts on social media.
Specializes in Adults and Pediatric, Surgical and Non Surgical Treatments of the Following: Cervical (neck), Thoracic (Mid Back), and Lumbar (lower back) Spine, Hips, Knees, and Upper Extremities Hand, Elbow and Shoulder Including Injections.
Health & Wellness 2021 15
At Marigold Mine, we care about the health and well-being of our employees and our community members. For many seniors and persons with disabilities, lack of transportation is the greatest deterrent to receiving lifesaving access to services.
RSVP Home Companion Transportation Program provides: • Door-to-Door transportation for seniors and disabled persons 18 and older at no charge* • Friendly and Courteous Drivers that are background checked and well trained • Transportation to Medical, Dental, Vision and other essential appointments • Rides to visit friends, family, or the senior center for nutrition and socialization • Drivers receive $0.40 per mile reimbursement Give us a call if you need help or if you can volunteer a few hours per week or month to help others. If you have a family member or friend willing to drive, we can sign them up and provide mileage reimbursement!
We can help elders to remain independent and at home for as long as possible! *Donations are gratefully accepted. No one is turned away because of inability to pay.
Marigold promotes a quarterly wellness topic to our employees to focus on improving personal physical and emotional well-being. In 2021, we invite you to join us on our journey. Our quarterly topics are:
Emotional Wellbeing
Brighten your outlook Reduce stress Strengthen social connections
Nutrition
Eat right, bite by bite Decrease portion sizes
Fatigue Management
Get enough sleep Limit caffeine, alcohol and junk food Exercise
Financial Health
Invest in your retirement Create a budget Speak to a Financial Advisor
Contact our Humboldt County Office for more information at (775) 623-1134 or humboldt@nvrsvp.com For more information about RSVP visit www.nevadaruralrsvp.org or call (775) 687-4680
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ssrmining.com
OPEN
spaces
How the vast expanses of Nevada help soothe the soul in these unique times Nevada Outdoor School
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iving in rural Nevada affords us wide-open spaces, big vistas, and a relatively small population for all this space. Having access to nature, in our yards, parks, and public lands is something we should not take for granted. In this unusual age of quarantine and closing of many public places, people in more populated areas are suffering from the lack of time outdoors. An article in the New York Times titled, “’Nature Deficit Disorder’ is a Real Thing” (https://nyti.ms/2BrX9fH) highlights the challenges others are facing with regard to getting outdoors. Research shows the negative effects when humans, especially children, do not get enough time outside. If you or your kiddos are suffering from moodiness, crankiness, short tempers, and anxiety it may be time to plan some time outside. Here is a list of ideas from Richard Louv, Co-founder of the Children & Nature Network and author of several books on the Nature-Deficit Disorder. 1. Create a “sit spot”. Build a fort, den or tree house that provides a safe space outdoors. Getting outside reduces our sense of isolation. Creating these things helps children learn planning, problem-solving, and creativity. Your sit spot does not need to be fancy, just safe. 2. If you can’t go outside, watch from a window with awe. Look at the clouds if you can, watch for birds flitting by, be intentional about opening curtains and blinds and looking outside.
3. Hiking. In Northern Nevada hiking is an easy solution. Be intentionally thankful next time you hit the trail. 4. Deck camp. There is nothing wrong with simply camping in your backyard! Let kids create their own tepee from blankets, play flashlight tag, have a shadow puppet show on the wall. 5. Electronically watch. Utilize the web to watch live nature cams. It’s not exactly the same as being outdoors, but it does switch our focus from inside to outside and may start conversations that lifts spirits. 6. Read an outdoor adventure book. Inspirational titles include Island of the Blue Dolphins, Julie of the Wolves, Tom Sawyer, The Jungle Book, and The Curious Garden. For older kids, The Thunder Tree, What the Robin Knows, Desert Solitaire, and The Sense of Wonder. Getting outside shifts our focus from an internal-focus to an external-focus and that is what our minds, hearts, and souls need for health. When we stay in our own heads for too long, things get dark, stale, and gloomy. Short stints outside can be beneficial; as little as a 5-minute walk can change a mood. In rural Nevada we have no excuse not to get outside daily. Given the current situation due to COVID-19, and all the unknowns associated with it, be sure to call ahead or look at the website of your desired location to learn about availability and regulations. Get outside as often as you can and recognize the gift we have living in rural Nevada.
NEVADA OUTDOOR SCHOOL LETS GET OUTSIDE, TOGETHER!
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Training Programs
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Classroom Lessons Summer Camp After-School Field Trips
Outdoor Skills Hunter Safety ATV/OHV Safety Teacher Workshops AND MORE...
ELKO 775-777-0814 WINNEMUCCA 775-623-5656
Health & Wellness 2021 17
Spice it up... Superfood Turmeric can help reduce inflammation By Jen Anderson
Turmeric originates as an underground root-like stem, known as a rhizome. The rhizomes are used fresh or boiled in water and dried, after which they are ground into a powder that can commonly be found on any grocery store shelf. The bright orange-yellow color is recognizable and sometimes used to dye silks, wools or cotton. The spice itself is prevalent in curries and Asian, Indian and Middle Eastern cuisine, but is also popular in “golden milk”, infused butter and other dishes.
Nevada News Group
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he popularity of turmeric has been increasing over the past few years, and it’s no surprise that people are searching for alternative ways to incorporate the spice into their diet. From pills to milk, turmeric is a versatile plant and there is a method for virtually anyone to partake of its benefits.
What is turmeric? Turmeric is a spice that comes from the turmeric plant and closely related to ginger. It is commonly used in Asian food. You probably know turmeric as the main spice in curry. It is a bright yellow color when ground and has a warm, bitter taste and is frequently used to flavor or color curry powders, mustards, butters, and cheeses. Its active compound, curcumin, has many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression, diabetes and arthritis. Curcumin is approved as a food additive by the World Health Organization, 18 Health & Wellness 2021
What medications should not be taken with turmeric?
European Parliament, and United States Food and Drug Administration and is known to be an anti-viral. According to a health study at Tufts University in Massachusettes, curcumin can suppress fat tissue growth and help regulate sugar levels, which may help prevent insulin resistance and help excess fat from being stored in the body.
As with any supplement, there may be some interactions when consuming higher amounts of curcumin. Before beginning any turmeric-heavy plan, one should check with their doctor or health care provider. Some medications to keep in mind are blood-thinners like warfarin (Coumadin), clopidogrel (Plavix), and aspirin, among others. Curcumin may also interact with drugs that reduce stomach acid and interfere with the action of these drugs, increasing the production of stomach acid: Cimetidine (Taga. met) Famotidine (Pepcid) Sources: webmd, healthline.com, stlukes-stl.com, ndtv.com, wikipedia.com
• Turmeric, a plant in the ginger family, is native to Southeast Asia and is grown commercially in that region, primarily in India. Its rhizome (underground stem) is used as a culinary spice and traditional medicine. • Historically, turmeric was used in Ayurveda and other traditional Indian medical systems, as well as Eastern Asian medical systems such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. • Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others. • Turmeric is a common spice and a major ingredient in curry powder. Curcumin is a major component of turmeric, and the activities of turmeric are commonly attributed to curcuminoids (curcumin and closely related substances). Curcumin gives turmeric its yellow color. • Turmeric dietary supplements are made from the dried rhizome and typically contain a mixture of curcuminoids. Turmeric is also made into a paste for skin conditions. National Center for Complementary and Integrative Health
Golden milk
Golden milk is a traditional Indian drink that has its roots in Ayurveda. In its simplest form it’s a blend of hot milk and ground turmeric. Ingredients 1 1/2 cups light coconut milk (canned is best) 1 1/2 cups milk (non-dairy milks work, too) 1 1/2 tsp ground turmeric 1/4 tsp ground ginger 1/4 tsp ground cinnamon 1 Tbsp coconut oil 1 pinch ground black pepper Sweetener of choice (i.e. maple syrup, coconut sugar, or stevia to taste) Instructions • To a small saucepan, add coconut milk, milk, ground turmeric, ground ginger, cinna-
mon, coconut oil, black pepper, and sweetener of choice. Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling – about 4 minutes – whisking frequently. • Turn off heat and taste to adjust flavor. Add more sweetener to taste or more turmeric or ginger for intense spice + flavor. • Serve immediately, dividing between two glasses.
*Coconut oil adds a touch of healthy fat and makes the turmeric more available for our bodies to absorb because it is fat-soluble. If oil-free, consider using a coconut milk with at least some fat content (canned vs. boxed). Black pepper also makes the curcumin in turmeric more bioavailable, so it’s an important addition as well.
Turmeric Infused Butter
Ingredients 1 (1-in.) piece fresh ginger, unpeeled ½ cup (4 oz.) unsalted butter, at room temperature 1 ½ teaspoons honey 1 teaspoon ground turmeric ¼ teaspoon kosher salt .13 teaspoon ground cinnamon Directions Using a microplane grater, grate ginger. Place ginger in a small fine mesh strainer set over a small bowl. Press with the back of a spoon to remove as much juice as possible to equal 1 teaspoon juice; discard solids. Stir together ginger juice, butter, honey, turmeric, salt, and cinnamon in a small bowl until blended. Butter can be stored in an airtight container in the fridge for up to two weeks. Serve on toast, roasted carrots, roasted sweet potatoes, steak, etc. Health & Wellness 2021 19
Stop and smell the...
GARLIC
The pungent root vegetable that packs a powerful punch for your health By Samantha Andersen Nevada News Group
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arlic often gets a bad rap, not just in the fictional vampire world, due to its ability to cause bad breath. However, the odorous vegetable is actually a superfood packed with lots of nutrients and health benefits. Garlic is packed full of vitamins B and C, manganese, selenium, iron, copper, and potassium. Garlic also contains an oil compound called allicin, which not only makes garlic smell but packs most of the health benefit’s punch. Garlic has been used as an ingredient in foods and as medicine for thousands of years. There are records of Greeks and Romans eating garlic, and well-preserved garlic was even found in an Egyptian king’s tomb. Today garlic is an important ingredient in most dishes of various regions, including eastern Asia, South Asia, Southeast Asia, the Middle East, northern Africa, southern Europe, and parts of Latin America. As a medicine or supplement garlic has been noted to be possibly helpful for a number of ailments including:
High blood pressure
Those who consume garlic regularly are more likely to have lower blood pressure levels. For people with high blood pressure studies have shown garlic has helped some to 20 Health & Wellness 2021
lower systolic blood pressure and diastolic blood pressure.
Common cold
Although research is limited and, in some cases, conflicting, taking garlic may lower a person’s chances of catching a cold. This is thought to be because of garlic’s antimicrobial and antibiotic properties, which stop the growth of unwanted organisms.
Cancer
Garlic may have a role in preventing cancer and slowing its progression. In Asian countries, where garlic is a major ingredient in most dishes some studies have resulted in potentially positive results. A 2014 study found that garlic consumption was associated with a lower risk of stomach cancer in Korean people. A
study of men in China who eat about one clove of garlic daily seem to have a 50% lower risk of developing prostate cancer. It is garlic’s richness in Phytochemicals that is thought to help in the prevention and progression of cancers. Phytochemicals are chemicals found in plants that protect cells from damage that lead to cancer.
Infections (ringworm, jock itch and athlete’s foot)
Garlic has significant antibacterial properties that help protect against certain infections. This is particularly important for strains resistant to antibiotics, including MRSA. A gel containing a chemical from garlic (ajoene) is effective as antifungal medication used to treat ringworm, jock itch and athlete’s foot.
Cautions Consuming garlic in you daily diet is thought to be safe. So, if you are so inclined it wouldn’t hurt to add an extra clove or two to your recipes. However, raw garlic has been known to cause heartburn and upset stomach as well as bad breath and body odor. There is some evidence that consuming garlic with milk helps neutralize the smell issue though. It is important to let your doctor know if you are taking garlic as a supplement. It may increase bleeding, especially if you are on blood thinners or having surgery. Garlic can also interfere with the effectiveness of some drugs. Sources: Nm.org (Northwestern Medicine), Webmd.com, Nccih.nih. org (National Center for Complementary and Integrative Health),Wikipedia.org
Roasted garlic
Roasted garlic is a great addition to most recipes. If you roast ahead of time you can keep peeled roasted garlic in the freezer up to two months. That way you can just pop some into any recipe that calls for garlic. Roasted garlic is a particularly good mashed in potatoes, in whole cloves on top of pizza, and blended in pasta sauces.
Garlic butter
Trim tips of garlic
In my opinion, there is nothing
Drizzle with olive oil and salt Wrap in tin foil Bake for 40-60 minutes (cloves should be deep golden brown and tender) Let cool, peel and eat or store in airtight container in the freezer for when you need it
better than garlic bread made with fresh garlic butter. Garlic butter doesn’t have to be limited to just bread, though. It is a great addition to steak, cooked veggies and mashed potatoes. I like to make a big batch and freeze it into logs or use ice cube trays and freeze in one or two tablespoon portions for recipes. 1 cup butter, softened
2 tablespoon minced garlic ¼ cup grated parmesan cheese 1 teaspoon garlic salt 1 teaspoon italian seasoning ½ teaspoon ground black pepper ¼ teaspoon paprika Mix ingredients well. Melt and brush over bread sticks as pictured above. Spread over french bread and cook in oven until melted and bread is crispy for garlic bread. My favorite is to spread a little cold on toast for breakfast.
Health & Wellness 2021 21
22 Health & Wellness 2021
Beef, it’s what’s for dinner By Kori Dover
Incorporating beef in a healthy diet
RD Nevada Beef Council
Y
ou may be surprised to hear that a 3-ounce serving of lean beef (about the size of a deck of cards) has an average of 170 calories and supplies more than 10 percent of the Daily Value (DV) of 10 essential nutrients.1 Research shows beef’s highquality protein and essential nutrients can help improve overall nutrient intake and diet quality and can contribute to positive health outcomes like weight management.2-5 To create a balanced plate and a delicious meal, start with the 3-ounce serving of lean beef, and a serving of whole grains fill the rest of your plate with brightly colored fruits and vegetables.
Tangy Lime Grilled Beef Top Round Steak Ingredients: 1 beef Top Round Steak, cut 3/4 inch thick (about 1 pound) 1/4 cup fresh lime juice 2 tablespoons lightly packed brown sugar 2 tablespoons vegetable oil 1 tablespoon Worcestershire sauce 1 tablespoon minced garlic Cooking: Combine juice, sugar, oil, Worcestershire and garlic in small bowl. Place beef steak and lime mixture in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or overnight; turning occasionally. Remove steak from marinade, discard marinade. Place steak
on grid over medium, ash-covered coals. Grill, covered, 10 to 11 minutes (over medium heat on preheated gas grill, times remain the same) for medium rare (145°F) doneness, turning occasionally. (Do not overcook.) Carve steak into thin slices. This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium, and a good source of Iron, and Choline.
Salad Shakers
Ingredients: 1 pound Ground Beef (95% lean) 2 teaspoons minced garlic can 1/4 cup water
Find these recipes and more at www. beefitswhatsfordinner.com US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Legacy. Version Current: April 2018. Internet: /nea/bhnrc/ndl Roussell MA, et al.Beef in an Optimal Lean Diet study: effects on lipids, lipoproteins, and apolipoproteins. Am J Clin Nutr. 2012 Jan;95(1):9-16. Roussell MA, et al. Effects of a DASH-like diet containing lean Beef on vascular health. J Hum Hypertens. 2014 Oct;28(10):600-5. Sayer RD, et al. Equivalent reductions in body weight during the Beef WISE Study: Beef’s Role in Weight Improvement, Satisfaction, and Energy. Obes Sci Pract 2017;3:298–310. O’Connor LE, et al. A Mediterranean-style eating pattern with lean unprocessed red meat has cardiometabolic benefits for adults who are overweight/obese in a randomized crossover controlled feeding trial. Am J Clin Nutr. 2018 Jul 1;108(1):33-40.
2 tablespoons chili powder 2 teaspoons ground cumin 1 package (10 to 12 ounce) iceberg or romaine salad mix (lettuce, red cabbage, carrots) 1 cup diced tomato 1/2 cup canned black bean, rinsed, drained 1/2 cup frozen corn, defrosted, drained 1/2 cup shredded reduced fat Cheddar cheese 1/2 cup prepared reduced fat or fat freer ranch dress- sary. Stir in water, chili powder and cumin; cook and ing stir 1 minute to blend flavors. Cool slightly. 2. Place salad mix, Beef, tomato, beans, corn and Cooking: cheese, if desired, in large bowl with lid. Top with 1. Brown Ground Beef with dressing; close lid securely or cover bowl tightly with garlic in large nonstick skil- plastic wrap. Shake gently to combine. Top with tortilet over medium heat 8 to lla strips, if desired. 10 minutes, breaking Beef This recipe is an excellent source of Protein, Iron, up into 1/2-inch crumbles. Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium, Pour off drippings, if neces- and a good source of Dietary Fiber. Health & Wellness 2021 23
All fun and games Fun ways to get your kids active at home By Samantha Andersen Nevada News Group
S
taying active is just as important for our kids. Children need the daily activity to grow strong and healthy, but it improves sleep, mood and can even impact their grades in school. Considering the current environment around schools and sports, getting your kids active can be a hard thing to do. However, it is important to try. Kids and teens ages 6 to 17 need 60 minutes of activity every day. That may sound like a lot, but it doesn’t have to be all at once. A little movement here and there can really add up. 24 Health & Wellness 2021
Here are some ways you can squeeze some activity into your child’s day.
Dance
My daughter’s favorite time of the day is when I start our dance playlist. Honestly, it is mine too. Shaking and grooving like fools in our living room, we shake out the stress and any tension built up from the day. It is especially helpful in that witching hour before daddy is home and dinner. The best thing is you don’t need anything more than music. Encouraging dancing in your children has many benefits as well. Dancing improves coordination, encourages self-expression through movement, and fosters confidence. My favorite is the laughter and connection a mini dance party creates. So if you find yourself tense from a long day of trying to work, trying to get your kids to work, and frayed nerves, try turning on some music and shaking it out together.
Play
A fun way to get movement in during the day is to create some games. It might take some thought and creativity depending on your day and schedule, but getting the kids moving is worth it. While watching shows, use commercial time to do pushups or jumping jacks. Create obstacle courses with chalk outside or use tape on the floor in the house and set the kids loose. A favorite of ours is bubbles with letters in the middle in chalk, my daughter jumps on each reciting the letter of the alphabet. We did number hopscotch when we were working on our numbers, as well.
Walk
Exercise doesn’t have to be complicated. It could be simple as taking a walk in the morning or evening together or sending the kids out on their bikes. You have the added benefit of getting out of the house and breathing fresh air as well.
Stretch/yoga
Start out the day with stretches or yoga. Yoga is an excellent way to help children with stress. With the emphasis on breathing, stretching, and relaxing it could be a helpful tool to use. Schoolwork from home, social distancing, and canceled sports/activities are causing a heightened amount of stress in our children. YouTube has an abundance of yoga videos available for children of all ages. There are also fun programs you can trial and subscribe to that are catered to children; cosmickids.com is a great example. https://fit.sanfordhealth.org/
It doesn’t have to be overly complicated, but the movement is important. Remember, children need 60 minutes of activity a day to stay healthy. If creativity fails you, have them vacuum or mop the house, it counts! Health & Wellness 2021 25
New year...new teeth 7 ways to improve your family’s dental health in the new year (StatePoint)
T
he New Year is the perfect time to hit “reset” and start over with fresh dental habits that can help improve your health. “As we move into the new year, so many of us are looking at our health and wellness through a new lens,” says Dr. Ruchi Sahota, American Dental Association (ADA) spokesperson. “Your oral and overall health are connected -- and even small improvements in your oral health routine can have big payoffs in your overall well-being.” To help you usher in 2021, the ADA offers seven recommendations for improving your family’s dental health routine:
1. Brush twice a day for two minutes each time using fluoride toothpaste and a soft-bristled brush.
Place the brush at a 45-degree angle to the gums. Gently move the brush back and forth in tooth-wide strokes. Brush the outer, inner and chewing surfaces of the teeth. To clean the inside surfaces of the front teeth, tilt the brush vertically and make up-and-down strokes. Parents should instruct kids to do the same.
2. Clean between teeth daily using only interdental cleaners, such as floss or water flossers, to reduce the risk of cavities and gum disease. 3. Eat a nutritious diet.
Sugary foods and snacks can lead to tooth decay. On the other hand, calcium- and phosphorous-rich foods protect and strengthen tooth enamel. Fruits and vegetables are also good choices for a healthy smile since they have high water and fiber content, which help clean teeth.
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5. Look for the ADA Seal of Acceptance.
Every product carrying the Seal has been evaluated by independent experts to be safe and effective. To earn the Seal, companies are often asked to meet higher standards than what’s required by law. Look for specific Seal bullets on the back of every Seal product package to find out how they can help keep your mouth healthy.
6. Think twice if you’re considering DIY dental treatments. 4. Schedule regular dental visits for prevention and treatment of oral disease.
Experts say that your family can have safe dental visits, even during the COVID-19 pandemic. Early in 2020, the ADA used science to develop guidance for dentists on extra steps they can take to help protect patients and staff, in addition to the infection control procedures they’ve always followed. According to a report published in the “Journal of the American Dental Association” in October, 2020, 99 percent of dentists are using enhanced infection control procedures and disinfection practices when treating patients.
Some such fads, like oil pulling, are just not effective. Others, such as whitening with charcoal, could even cause damage. Before taking matters into your own hands, talk with your dentist to learn about the potential risks and benefits of each treatment. “A dentist’s office is a safe place where a doctor is ensuring you’re getting quality care that will actually treat the root of your problem,” says Dr. Sahota.
7. Ditch bad habits that can harm oral health, like nail-biting, clenching your jaw, chewing ice and using your teeth as a stand-in for tools like scissors.
For more dental health tips and resources, visit MouthHealthy.org. You can find a dentist near you by visiting FindaDentist.ada.org. Resolving to improve your family’s overall health? Start with your dental care routine.
Health & Wellness 2021 27
Build up Your
FOUNDATION Leg strengthening exercises you can practice at home
By Samantha Andersen Nevada News Group
L
egs are our foundation. They carry us, literally, through our lives. That’s why it is essential to maintain them. Having strong legs ensures a solid foundation that enhances your mobility, range of motion, and coordination. As your foundation, your legs are your most extensive group of muscles. That means not only is there a variety of ways to work out your legs, but when you work out your legs, you also work out other muscle groups. This often includes your core muscles, back muscles, and glutes. One of the nice things about working out your legs is that you don’t need a ton of fancy equipment to get the job done. The fancy equipment and added weights help if you are keen on building muscle long term for sure but aren’t necessary for a good work out. Make sure to properly warm-up before exercise. This will prep your muscles for the workout, help prevent muscle soreness and injury. A warm-up can simply be marching in place for 3 minutes, a minute or two of jumping jacks, or a lighter round of the exercise you are about to perform. Save any stretching for after you’ve done your workout. Sources: healthline.com
Glute Bridge
One of the best exercises to build up your glutes. It additionally targets your quads, core, and hip abductors. Glute strength is important to stabilize your core, pelvis, and lower body. • Lie on your back with your arms by your sides, your knees bent and your feet planted on the ground. • Engage your core. No glute exercise is done correctly without properly engaging your core. • Squeeze your glutes, press through your heels, and drive your hips up so you form a straight line from your knees to your shoulders. • Hold for a second at the top of the move, then lower slowly. You can increase the intensity of this exercise by holding a weight on your hips. Alternatively you can extend one leg during the movement. 28 Health & Wellness 2021
© Can Stock Photo
Squats
The holy grail of exercises. Done correctly this exercise alone works the most muscles in one move compared to any other. I suggest if you adopt any exercise into your regular routine, have it be this one. You can change the intensity of the squat by adding weights, like barbells or dumbbells, resistance bands, or yoga balls. • Start with your feet slightly wider than hip-width apart. • Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position. • Lower your hips until your thighs are parallel or almost parallel to the floor. • You should feel the squat in your thighs and glutes. • Pause with your knees over, but not beyond, your toes. • Keeping your weight on your heels Push back up to the starting position. This move can be made easier by using a chair to squat down on until you are comfortable with the move and confident you can deepen your squat without hurting yourself.
Pistol Squat
The more complicated of the squats. Pistol squats test the strength of your core, stabilizing muscles and the entire leg from glutes to ankles. Pistol squats can help equalize the strength in your legs which helps instability and improving your overall strength. The exercise can be made easier by using a chair. • Stand with feet together. • Raise one foot off the floor and hold your arms out in front of you. • With your core tight and your spine straight, bend and squat with the standing leg while continuing to extend your other leg in front of you. • Keep your foot flat on the floor as you squat as deeply as you can, aiming to hold the extended leg parallel to the ground. • Press up and stand, keeping your extended leg out. In the easier version squat to sitting on the chair and then stand keeping your extended leg out as you stand. Switch legs and repeat. As you build strength and balance practice without the chair. Another variation is keeping the heel of your extended foot on the floor in front of you or up high on a couch or medicine ball. It is a hard move but it is rewarding to build up the strength to do it without the support of a chair. © Can Stock Photo / undrey
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Archer Squat
Archer squats help target your glutes, hamstrings, quads and have the added benefit of targeting your inner thighs. • Stand legs wider than hip-width. • Extend your arms in front of you. You can use a chair for balance if you need to. • Bend your right knee as you push your hips back and squat to the right side keeping your left leg extended point the toes of your left leg up. • Push off with your right leg to return to standing. Then switch legs. Adding weight to this move will increase the intensity. Try holding onto a wall or chair in front of you while you are working at getting comfortable in the deeper range of motion in this exercise.
Donkey Kick
Second, only to the hip thrust, the donkey kick is one of the best exercises for the glutes. • Start hands under shoulders and knees under hips, neck, and spine neutral. • Make sure your core is engaged. • Lift your right leg up, knee bent, and foot flat. • Use your glute to push your foot up toward the ceiling, squeeze at the top of the movement. • Don’t let your pelvis or hips rotate with the movement. • Return to starting position.
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