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Sunday, March 10, 2013 The Bakersfield Voice
Inside: More money-saving coupons, news and advertisements H E A L T H
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Healthy sleep Get the rest you need with these tips BY THOMAS ARMSTRONG DDS, DABDSM Community contributor
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ost of us are short-changing our well-being by not receiving the rest that we truly need. Sleep is the body’s recharging system — not enough of it, and we can’t function at our full potential. Medical science is finding out how important a good night’s rest is to our overall health, and for our memory and emotional functioning. It’s true — most adults really need eight hours of good sleep every night. Children and teens should be getting nine to 10 hours. Too little sleep and we build up sleep debt. Yes, our body keeps track of missed sleep and will try to make it up. Research shows the average adult is 20-plus hours behind on sleep. What
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this means is that sleeping in a few hours on the weekend is not enough to catch up. The science of healthy sleep habits is called “sleep hygiene”. Here are some ideas to maintain a healthy sleep hygiene: 1. Caffeine No caffeine after mid-afternoon. 2. Stay on schedule Develop a sleep schedule by having a consistent bedtime, and wake up time. 3. The right temperature A cool bedroom is best at 66 to 68 degrees, which is an optimum temperature for most. 4. Mattress matters Another no-brainer: get a comfortable, supportive mattress. 5. Electronics CONTINUED ON PAGE 2
H E A L T H
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Skip the situps, try the plank
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re you overdoing those crunches in a foreward flexed position? Did you know this type of movement can be responsible for crushing the bones between your disks. First of all, doing situps will not get you a six pack. They don’t allow you to burn fat, so why bother? It would take about 22,000 situps to burn one pound of fat. Instead, you can perform a core-based exercise called the plank, which uses more muscle fibers, raises your heart rate and works more than just the abdominals. Try doing a plank on your elbows and toes, making sure your elbow is under your shoulder. Squeeze your glutes (the muscles in your buttocks) and stay in a straight plank as best as you can. You may feel this all over — that’s good. Start with 30 seconds and increase
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from there. If you can do more than a minute, it’s time to get creative, and time to email me for a more challenging core workout. Questions? Comments? Email Rolow at fitness4life5959@yahoo.com. Gina Rolow, owner of Body by Gina, is a local fitness trainer. Rolow conducts oneon-one private sessions, semiprivate sessions and a weekend boot camp. She also teaches fitness Rolow at Cal State Bakersfield, and has a combined 30 years in the fitness industry.
C E L E B R A T I O N S
Couple celebrates 55 years of marriage BY SALLY SAFFELL Community contributor
H
appy 55th anniversary, mom and dad (Bobby and Barbara Judd)!
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PHOTO ILLUSTRATION
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We love you! Would you like to wish that special someone a happy birthday or anniversary? Post your birthday, anniversary, or “just because” wishes — and a photo of your beloved — at www.bakersfieldvoice.com! PHOTO PROVIDED
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The Bakersfield Voice Sunday, March 10, 2013 ■ Submitting your stories for The Bakersfield Voice is simple and FREE! Just go to: bakersfieldvoice.com and create a profile.
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Library offers variety of classes, events in March BY KATHERINE ROSS
A Scottish tale
Community contributor
T
he Beale Memorial Library, at 701 Truxtun Ave., is offering a variety of computer classes, storytime read alongs, art classes, and other events during the month of March. The following is a list of just a few of the classes and events the library has to offer. For a complete list, go to kerncountylibrary.org.
Tuesday, March 19, 1 p.m. Local Bakersfield surgeon and genealogist Dale Stewart will discuss his own Scottish heritage Dr. Dale Stewart as a case study in how to conduct genealogy research. Tejon Room.
Finding funders for nonprofits
PHOTO ILLUSRATION
Chamber to host grant writing process seminar COURTESY OF THE GREATER BAKERSFIELD CHAMBER OF COMMERCE s grant writing is a vital part of attaining funds, it is important to manage your time, meet the deadlines and juggle the multiple tasks that are required. Different management tools are available to help streamline this process while staying on time, and within budget. Learn more about grant writing and the tools that are available to simplify the process from Sarah Futrell Baron of the Kern County Superintendent of Schools
Office. The seminar will be held from noon to 1 p.m. Tuesday at the Greater Bakersfield Chamber of Commerce, 1725 Eye St. Registration will begin at 11:45 a.m. Cost for the class is $40 for chamber members; $60 for nonmembers. A box lunch will be provided. To RSVP, call 327-4421, or register online at bakersfieldchamber.org. Park in the Eye Street parking structure on the northwest corner of 18th and Eye streets.
HEALTHY SLEEP
won’t keep us sleeping properly. 10. Slow down Help your brain unwind by reading or listening to music before bedtime. Dr. Armstrong is a local dental leader with an active interest in the specialty of sleep medicine and providing new treatments for patients with snoring, sleep apnea, and CPAP intolerance problems.
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CONTINUED FROM PAGE 1 Turn off the television and computer an hour before sleep time. These electronics keep our brains too active to slow down easily. Also, monitors put out blue light, which affects the sleep cycle system. 6. Cell phones Guess what? Cell phones also produce blue light, so stop texting before bedtime. 7. Quench your thirst A glass of warm milk or decaffeinated herbal tea can help. 8. Avoid alcohol Don’t drink alcohol to help you sleep. It actually messes up our sleep process. 9. Skip the sleep aids Stay away from Ambien and other sleep drugs. We may go to sleep faster, but they
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Introduction to MS Word 2010 Saturday, March 23, 10 a.m. to noon. Learn basic Microsoft Word functions such as creating and saving documents, formatting text, font styles and sizes.
Math clinic Saturdays, 2 to 4 p.m. Learn math, or get assistance with your math homework; open to learners of all ages. Sign up at the reference desk, or call 868-0770. Geology, Mining, and Petroleum Room; Second floor.
Preschool storytime Tuesdays, 11 a.m. Familyfriendly stories suitable for children ages 3 to 5. Arkelian Children’s Room.
E-gadget help desk Wednesdays, 5 to 7 p.m. Stop by the E-gadget help desk (second floor) where you can consult a volunteer technology coach to get the help you need and make the most of your new electronic device. Bring the manual for your device if you have it.
Teen tech week Thursday, March 14, 5 p.m. Transform e-waste into art. Tejon Room.
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Art in the afternoon Thursday, March 28, 3:30 p.m. Children and parents, enjoy developing your creativity through different art techniques. Supplies provided. Tejon Room. Saturday, March 30, 10 a.m. to noon. This free information session by the U.S. Citizenship and Immigration Services will be conducted in English and Spanish, and will include an overview of obtaining permanent residency (“green card”), new immigration laws, how to avoid immigration scams, how to find qualified legal assistance and how to navigate the service’s website. Participants will be able to ask questions to service officers after the session. Free educational materials will be handed out while supplies last. Auditorium. All events are free. No reservations necessary. For more information, call the Beale Memorial Library at 868-0770.
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Thursday, March 21, 5 to 6:30 p.m. Need to get those creative juices flowing? Give yourself an opportunity to talk about art and media with other like-minded people at the library. Each month we will choose a theme and spend the time between meetings creating art (in your chosen medium) based on that idea. The challenge for you is to do art. Tejon Room.
How to get a ‘green card’
Wednesdays, 11 a.m. to 1 p.m. Sign up at the reference desk, or call 868-0770 to reserve 30minute sessions with a volunteer coach for one-on-one computer learning.
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This story originally appeared in B Well Magazine. For more local health stories, visit bwellmagazine.com
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Sunday, March 10, 2013 The Bakersfield Voice
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The Bakersfield Voice Sunday, March 10, 2013