Healthy Beginnings

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

December 2017

KICK HOLIDAY STRESS TO THE CURB WITH EXERCISE, MEDITATION AND GRATITUDE

EMBRACE THE POWER OF PLANT-BASED FOODS TO KEEP YOUR BODY INFECTION-FREE

CREATE A FUN, HEALTHY AND NON-ALCOHOLIC WAY TO RING IN THE NEW YEAR

TRY SOME SIMPLE NATURAL SOLUTIONS TO COMBAT SEASONAL AFFECTIVE DISORDER

IT’S JUST AS IMPORTANT TO INDULGE IN SELF-CARE AS IT IS TO GIVE THIS HOLIDAY SEASON

TAKE ONE HBmag.com

ISSN 2150-9921

Northern Nevada’s Local Resource for Natural Living

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Healthy Beginnings | December 2017

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CONTENT HEALTHY BODY 14 20 22 30

Three Ways to Overcome Holiday Stress Light Therapy and Supplements to Beat S.A.D. Does Chiropractic Care Cause Strokes?

Plant-based Foods Keep Your Body Infection-free

HEALTHY EATING

24 This Holiday Season, Cut Out Sugar 26 Make a Non-alcoholic ‘Kir-Kefir’ for the Holidays

HEALTHY LIVING 08 19 16 29 34

Holistic Approaches to Alleviate Holiday Stress Essential Oils to Relieve Holiday Stress Owning a Pet can Help Combat Depression Medicare Part B and Free Wellness Visits Real Methods to Reversing Alzheimer’s

Healthy Beginnings | December 2017

HEALTHY MIND

12 Feel Better with the Feldenkrais Method 10 Navigating Addiction Temptation During the Holidays 16 Overcoming Seasonal Affective Disorder 18 Take Five Minutes for Meditative Bliss 28 Discover the Answers Within Your Dreams 32 Dissecting and Controlling PTSD

IN EVERY ISSUE 04 36 38 39

Editor’s Note Local Wellness Directory The Cork Boards Local Events Calendar

ON THE COVER 06 14 18 26 30

From SAD to Glad Beating the Blues Merry Meditation Tiny Bubbles Flu Are You?

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EDITOR’S NOTE

HEALTHY BEGINNINGS INTERIM EDITOR

“Life’s a dance, you learn as you go.

Sometimes you lead, sometimes you follow.”

— John Michael Montgomery ‘Life’s a Dance’

Greetings readers, and welcome to December and the start of the winter season across Northern Nevada and Lake Tahoe.

For many people, December is a time for fun with friends and family, with Hanukkah, Christmas and other holidays bringing people together to celebrate with plenty of good food, great spirits, and grand conversation.

But for others, the holiday season isn’t a joy. With cold weather and daylight-saving time bringing about shorter days (and thus, more darkness), coupled with the fear for some of family gatherings and feeling left out, December brings about an uncertain time for people struggling with things like addiction, depression and anxiety.

Considering that, we wanted to make sure various aspects of Seasonal Affective Disorder and other ailments are covered in the December 2017 edition of Healthy Beginnings — and, more importantly, how you can utilize several positive and natural methods to overcome the holiday blues.

For example, did you know that the Indian practice of “Tratak,” which involves candle gazing to stimulate our sixth chakra, is a great natural way to combat the loss of daylight during the winter? Read more about this and other natural methods on pages 6-7 of this month’s edition.

Similarly, you can read about how the feel-good hormonal release from exercising benefits those of us struggling with depression and anxiety (pages 8-9); why adopting a furry friend can lead to increased levels of happiness (pages 16-17); and how appropriate use of natural supplements like Melatonin and St. John’s Wort can help you sleep better and relieve stress at the same time (pages 20-21).

As the lead-in quote from John Michael Montgomery’s hit 1992 country song to this note suggests, life at times can have its ups and downs. What’s important, though, is that we all work together and embrace how the power of love can bring everyone together.

With that, I hope everyone has a happy holiday season and a wonderful winter.

Cheers!

Kevin MacMillan

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Kevin MacMillan | 775-850-2145

EDITORIAL DESIGN Mikey McGarvey

CONTRIBUTING WRITERS

Elaine Brooks, Carole Bucher, Dr. William Clearfield, Ashley Aarti Cooper, Dr. Andy Drymalski, Dr. Robert A. Eslinger, Dr. Randall Gates, Anthony Gentile, Dr. Michael Gerber, Van Harding, Daniel W. Heller, Marie-Claire Hermans, Dr. Tony C. Jensen, Dr. Melvin Ibarra Nario, Leslie Peek, Dr. Martin Rutherford, Zach Tavcar, Kimberly Wade, Jo Harvey Weatherford, Dr. Andrew Whyman

ADVERTISING & SALES INFORMATION Mick Raher | 775-881-7326

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. To find Healthy Beginnings Magazine at a location near you, or if you would like to distribute the magazine at your business, call 775-881-1233 or email kmacmillan@swiftcom.com.

We do not necessarily endorse the views expressed in the articles and advertisements nor are we responsible for the products and services advertised. Always consult your health care provider for clarification. All rights reserved.

2017© 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 kmacmillan@swiftcom.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.

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Healthy Beginnings | December 2017

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MOOD HELPERS FOR WINTER

TRY THESE SIMPLE SOLUTIONS TO COMBAT SEASONAL AFFECTIVE DISORDER

By Michael Gerber, MD, HMD

SAD syndrome — known as Seasonal Affective Disorder — is when we lose the light in winter and people experience an increased incidence of depression. There are a number of helpers to relieve this common problem.

Vitamin D has shown positive benefits against the SAD syndrome, according to the 2011 edition of “Nutritional Medicine,” a textbook by Dr. Alan Gaby.

We generally like to add K2 to D3, 5,000 iu per day. Some authors recommend taking it before bed to help sleep. Tryptophan 1,000 mg three times per day is also effective, according to Gaby’s research.

Adding tyrosine and cysteine to this therapy is even more helpful. Tryptophan increases the amount of serotonin produced in the brain and works like SSRI antidepressant drugs, but without the side effects.

Melatonin, the pineal hormone, also has scientific support for improving seasonal depression, according to “Nutritional Medicine.”

The doses used for the study were quite small. Taking 3mg to 5mg of melatonin tablets or 60mg to 180mg of the powder in capsules one to several hours before bed is usually very helpful.

Light box therapy has also been used. I like beeswax candle gazing, as described later, to add extra light.

Don’t forget thyroid, adrenal and progesterone support Light stimulates the pituitary gland in the head, our master gland. All our hormones retreat in the winter when the light is diminished.

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Getty Images

Beeswax candle gazing can be an effective way to add more light to your life.

Thus, adding or increasing thyroid hormone support in the winter may be helpful, as is more adrenal support with increasing the amounts of Vitamin C, B complex, B5, (pantothenic acid), DHEA and adrenal glandular capsules.

We also increase cortisol support when needed and provide our old standby adrenal complex injections with B12 and folic acid used since the 1950s. Progesterone is a mother hormone for the adrenal gland and improves stress tolerance, calmness and sleep.

Stay on your good diet If your mood is off, please don’t aggravate the situation by eating everything Grandma puts in front of you. Candy, cakes, pies, soda, lots of bread, too much alcohol and foods that you know are allergic for you may seriously aggravate a funky mood by killing your blood sugar levels.

Healthy Beginnings | December 2017

“If your mood is off, please don’t aggravate the situation by eating everything Grandma puts in front of you.”

Some comfort food can make you uncomfortable.

Take your magnesium and sleeping amino acids with you when you travel. Insomnia can make everything worse.

Candle meditation With the seasons changing and our sun exposure decreasing, it is a great time to learn an old Indian tradition that has been used by yogis for over 10,000 years to fill us with light and keep our moods strong.

It is called Tratak and involves candle gazing to stimulate our sixth chakra, or brow chakra, according to the 1974 book, “Dhanwantari; how ancient teachings can give you a healthier, happier, more joyous life,”

by Harish Johari.

Chakras are energy areas in the body identified by yogis millennia ago. In our modern translation of these energy areas, the sixth chakra corresponds to the pineal gland in the middle of the head.

The pineal gland, the third eye, is sensitive to light and regulates all our hormones by releasing melatonin at night, which turns down our hormones to let us sleep.

It also gives us serotonin, the feel-good brain chemical, when exposed to light.

Beeswax candles Beeswax candles have a similar light spectrum to sunlight, making them ideal for Tratak. Most candles are made from paraffin, a petroleum byproduct, whose light spectrum is red colored and not for gazing.

Morning is the best time for the mood-enhancing effect of Tratak. It is good to first do your morning cleansing (BM) and wear some loose clothing before sitting down.

Gaze at the candle with little or no blinking for five minutes or until you tear, and then close your eyes, meditating on the afterimage of the flame for another five minutes.

Look at something green, like a plant or grass, afterward. When the eyes are open, serotonin — the happy brain chemical — is stimulated; when the eyes are closed, melatonin is secreted, creating more calming.

Imagining inspirational images and thoughts, saying prayers or mantra can also enhance the experience.

Michael Gerber, M.D., H.M.D. is a Practitioner of Homeopathic Medicine at Gerber Medical Group in Reno. Visit www.gerbermedical.com or call 775-826-1900 to learn more.

The candle should be placed one outstretched handbreadth in front of your eyes. Smiling is good, allowing you to imagine the light filling your heart.

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LOOK ON THE BRIGHT SIDE TAKING A HOLISTIC APPROACH TO ALLEVIATING HOLIDAY STRESS

By Jo Harvey Weatherford, M.S.

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Practicing yoga can provide us an emotional road map toward self-awareness.

With stress often comes anxiety or depression, and when that unwelcome trio visits over the holidays, it can make the season anything but merry.

Between more time with the family, money blown on pricey gifts and the chaos of holiday travel, it’s no wonder we start to feel a little frazzled. What’s worse is the sense that this is a time for holiday cheer, which creates pressure that only compounds our stress.

But there is a bright side. We can check those underlying issues of stress and depression with a mind-body-soul approach that will positively impact your quality of life, no matter what the calendar says. Here’s how.

The Mind Pushing away bad feelings without properly addressing them may be a go-to move — especially over the holidays — but it robs us of the innate wisdom that comes from parsing those emotions.

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Think about it. When you’re feeling anxious or depressed, it’s a sign that something is physically, mentally or spiritually out of alignment. Take it from the Sufi poet Rumi: “The wound is the place the light enters you.” The only catch? It’s a process that starts only with the willingness to see our feelings — good and bad — from a place of loving compassion.

I highly recommend the book “The Language of Emotions” by Karla McLaren. It’s a useful tool that can help you navigate the process of figuring out the message your emotions are trying to deliver.

Depression often asks the question, “Where has my energy gone? Why was it sent away?” Anxiety (or fear) helps us become extremely focused on the issue at hand and invites us to consciously decide next steps.

Pretty amazing when you change the perspective on those bad emotions, isn’t it?

By granting ourselves the time and energy to feel these emotions, validate them, and begin to process them, we’re beginning the process of identifying negative-though patterns.

These are areas where we tend to get stuck. And the problem usually isn’t in what happens to us, but in our reaction to those experiences. One of the most valuable lessons we can learn is the ability to screen our thoughts for shaming, blaming or unkind stories, so that we can begin retelling those stories with compassion and hope.

The Body The physical benefits of exercise are well known. Just think about how you feel after a really great workout — sweaty, spent, but often exhilarated with a sense of accomplishment, right?

Still, scientists are only just beginning to really unpack all the ways that regular cardiovascular activity

Healthy Beginnings | December 2017

and strength training help promote everything from life satisfaction and greater confidence to an allaround sense of internal wellbeing.

According to Dr. David Muzina, founding director of the Cleveland Clinic Center for Mood Disorders Treatment and Research, “exercise makes our bodies release endorphins, chemicals that produce a sense of wellbeing and joy.” This feel-good hormonal release benefits sleep quality and mood, big benefits for everyone, but especially for those of us struggling with stress, depression or anxiety.

And who doesn’t have the occasional days where they feel down? So make doing some form of exercise — running, kickboxing, weight lifting, or even simply walking — a priority every day of the week. It can be tough to get started, but you’ll always feel better for the effort.

The Soul The ancient and worldly practice of yoga benefits us mentally and physically, but that’s not all. Maybe the most powerful aspect of yoga is in how it gives us the tools to progress mindfully, even off the mat.

Something as simple as paying attention to the breath has such an enormous impact — it helps to

regulate the stress response system and lower blood pressure, decrease stress hormones like cortisol, and improve respiration and circulation throughout the entire body.

The practice of yoga also gives us an emotional road map toward the discovery of self-awareness. Practitioners can work toward greater internal peace as they navigate through the chaos not only during yoga practice, but in their day-to-day lives as well.

Breathe, Plan, Move The journey to wellness isn’t always easy, and the holidays can make it even more challenging. But it’s always worth it. Today, it may feel impossible to try out a yoga class, eliminate toxic processed food, or begin a workout regimen.

But it’s far more painful to close the door on healing practices that have the potential to greatly improve your quality of life.

Seeking the help of a counseling professional may also accelerate the healing process, but it’s important to remember that all of the answers are already inside of you.

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HAPPY HOLIDAYS?

FOR THOSE RECOVERING FROM ADDICTION, THE HOLIDAY SEASON CAN BE TOUGH TO NAVIGATE

By Andrew Whyman, M.D.

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Holiday gatherings often include plenty of alcohol. It is important to enjoy yourself, but not overdo it.

The holiday season is once again upon us, that time of year most of us relish. What’s not to like?

Family gatherings, holiday festivities, office parties, special holiday menus and meals abound. Plus, we get to enjoy all those new Hollywood movies, college football virtually non-stop; gala get-togethers; and intimate moments with family and friends. What’s more, holiday vacations both near and far offer us a special time to recreate, relax and party down.

It’s a season of gaiety, laughter, fond recollections of time gone by, and a toast (or more) to the good times — or so the absolute genius of modern marketing and advertising would have us believe.

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But pausing, looking back, reflecting and looking at today’s realities, there is also illness, loss, death, defeat, deceit and cowardly retreat. In real life, we all bring a complex world to the holiday season.

During the holidays, we celebrate our good fortune, and if we are fortunate, draw closer to those we care about most. But the holidays also pose risk, particularly when there’s a history of emotional difficulty, family turmoil or disruption, or substance abuse.

It’s not surprising to know that alcohol and drug consumption increase during the holiday season.

According to reports, alcohol beverage companies make over one-quarter of a full year’s profit during

this singular, celebratory season.

Meanwhile, alcohol-related fatalities increase 30 percent during the Christmas period, and rise to a scandalous 50 percent over New Year’s. Further, 40 percent of all traffic-related fatalities during the holidays involve drunk drivers.

What to do? After all, during the holidays you’re supposed to have fun, which is good news if you’re in a celebratory mood — but not so much if you’re isolated, depressed or otherwise troubled.

If you’re already feeling sad, lonely or down, other people’s rejoicing leaves you feeling even worse, cut

Healthy Beginnings | December 2017

“If you’re part of the recovery community demanding abstinence, make sure you have a clearly defined strategy before that dinner party and that social gathering.” off from the merriment experienced by the rest of us. Rates of depression escalate over the holidays, and suicides peak right afterward, both indicators of holiday stress.

The holidays offer both rewards and risks. With that in mind, here are my annual Top Tips for a successful holiday season: 1. Celebrate sobriety. How? If you live in the recovery community of former substance abusers, sobriety means abstinence. Relish it. Take pride in staying sober. If indicated, attend AA or NA meetings. If you’re like most of us, you’re not part of the recovery world; that should mean moderate use, not being intoxicated or impaired. In other words, enjoy yourself, but don’t overdo it.

2. If you’re part of the recovery community demanding abstinence, make sure you have a clearly defined strategy before that dinner party and that social gathering. Rehearse how you will handle offers, temptations and social discomfort.

3. If a “little bit” of alcohol or drug use is your personal program, make sure you tally up your limit

before the party. Too many of us drive off into a ditch because we leave the door ajar.

4. Enjoy opportunities to renew or enrich relationships or mend fences. Know that everyone has something to offer; cultivate it.

5. There is “no place like home for the holidays,” which is why you should contemplate your visit ahead of time. Home can be where your substance abuse was first nurtured, or where old, painful memories trigger childish behavior.

6. If you’re socially isolated and don’t mind it, then do not fret over the flood of paid advertisements showing partying people drinking single malt scotch, fine wine or beer and seemingly living it up.

7. If you’re socially isolated and don’t like it, get out and about. Go to public places and people watch.

Don’t mope. No self-pity. Hit the gym. Go for an invigorating walk. Engage the world around you.

8. If you’re near the edge, the precipice, the falling-down point, the risks of substance abuse and disaster escalate. So, if you’re coping with

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9. If you use drugs, be particularly careful. The holidays are high risk for you. Know what you put in your body. Drug dealers are not your friend; don’t become another fentanyl-laced heroin overdose statistic. And have Naloxone nearby to combat an opioid overdose. Then attend a support group.

10. Make sure you know that drunk driving and drugged driving are equally dangerous and equally likely to land you in jail.

11. Last, make the holidays work for you. We can all find something to celebrate.

Incline Village resident Andrew Whyman, MD, is a clinical and forensic psychiatrist. He can be reached for comment at adwhyman43@ gmail.com.

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WAKE UP YOUR BRAIN

MOVE BETTER, FEEL BETTER AND BE BETTER IN 2018

By Carole Bucher WITH THE FELDENKRAIS METHOD wellbeing; you feel more relaxed and effective, and can communicate and relate better. All this starts to happen naturally when you pay more attention to your body, movement habits and patterns.

Getty Images

Increasing body awareness can help update your “brain map” — so you’re more alert and connected.

If you’ve heard lately that increasing your bodyawareness increases brain power, this article will tell you more about it.

Basically, awareness strengthens your neural pathways, and your nervous system updates your “brain map” — so you’re more alert and connected to yourself, brain and body.

Body-awareness means being in your body more intentionally: sensing where you are in space, how you move and feel, and being more present and mindful.

This gives you amazing, wide-reaching results.

Studies actually show that you unlock creativity, increase self-confidence, and boost productivity and

Relief is possible!

Here’s how to start the process, but remember — reading won’t change a thing. You actually have to DO it to become more aware and get the benefits. So here you go!

First, notice what you already know about yourself and your movement. If you’re not sure, make your best guess, then check it out: • Which foot do you start on when you walk?

• Do you always use the same hand to open a door, scroll through your phone or use your mouse?

• Do you feel your back or bottom when you sit down or drive?

• Which leg/foot do you stand on more?

• When you walk, do you look at the horizon, or toward the ground or sky?

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Intentionally noticing what you do with yourself is simple, fun and, hopefully, non-judgmental. Best of all, it activates body-awareness, and you can start right here, right now: you’ve already got everything you need — you don’t even have to buy special clothes!

The very cool part is as soon as you start noticing yourself like this, you turn your awareness switch ON! You’re paying attention to yourself in a new and different way; you’ve taken the first steps on an exciting and transformative path, no matter what your age or condition.

Throughout 2018, we’ll focus on something special every month to wake up the brain, improve movement, feel better in our bodies and help us to be more vital, creative and aware human BE-ings in everything we do. Have a great holiday! See you in the New Year!

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

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Healthy Beginnings | December 2017

13

BEATING THE BLUES

EXERCISE, MEDITATION AND GRATITUDE: THREE WAYS TO OVERCOME HOLIDAY STRESS

By Zach Tavcar

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A quick (and easy) meditation session can help melt the stress away.

There you are, sitting on your couch, planning out all of the gifts you want to purchase for your family members and friends you really like, while thinking of all the parties you’ll either be going to or preparing for, all the food you’ll have to cook, all the joyous mall crowds you’ll have to venture into … and BOOM! You feel the faint onset of a headache, your heart is beating faster than it should be for a sitting human being, and the joy you were feeling for the holidays has vanished.

So how do you turn this holiday stress around? What can you do to beat the stress that seems so overwhelming from a season that is supposed to be filled with joy, laughter and love?

Well I am so glad you asked! Here are three ways to beat holiday stress.

1. Exercise: We have all heard that exercise is necessary for

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stress reduction. But why is exercise necessary to reduce stress?

There are two direct reasons. First, exercising reduces stress hormones, including adrenaline and cortisol. Secondly, exercising increases the production and release of endorphins, serotonin and dopamine — some of the hormones that make us feel good.

So how do you achieve the right amount and type of exercise to get the stress-reduction benefits? If you don’t feel you can fit in the recommended 30-60 minutes per day of moderate-intensity exercise, five times per week, there is good news!

Just a 10-minute workout session of moderate- to vigorous-intensity can elicit similar benefits for stress reduction. If you can accumulate three or more 10-minute sessions per day, not only will your holiday stress greatly reduce, but so will that extra belly cushion from the holiday cookies. Also, your overall health and wellness may vastly improve.

During those 10-minute sessions, incorporate more functional movements done as a circuit, such as squats, sit-ups, push-ups, lunges, jumping jacks and planks. These will provide more of the stress-reduction response you are looking for.

2. Meditation: Meditation acts in a similar way to exercise in the stress-reduction response. Meditating for as little as 10 minutes can produce the same response by lowering adrenaline and cortisol levels, while increasing the release of serotonin and dopamine.

So now the fun part: How do you meditate? Don’t worry. You don’t need candles or chimes or incense burning. My favorite meditation is to get out my phone, find some nature sounds online, sit comfortably on my couch, set the timer on my phone to 20 minutes and press start.

While I sit there with my eyes closed, I don’t have any

Healthy Beginnings | December 2017

“The holidays are not a time for giving out of necessity, but giving out of love.” expectations. I don’t try to control anything … I just sit listening to the sounds of nature while I feel my breath move in and out of my belly.

When thoughts come into my awareness, I acknowledge them and then just let them go and return to enjoy listening to the nature sounds. That’s it!

3. Gratitude: Last, but most definitely not least: gratitude! That’s right … being grateful. Practicing gratitude is the quickest way to get us from what we have to do and all the associated stressful feelings, to what we already have and all the peaceful, loving feelings.

The holidays are not a time for giving out of necessity, but giving out of love. They are a time of joining together with whomever you consider your family and sharing in the giving of love.

their party, that you have functional legs to walk in the mall, that you have eyes to read your Christmas cards, you have beaten the holiday stress. This month, make this your practice: start each morning saying five things you are grateful for, even if they are the same five each day.

As you silently proclaim what you are grateful for, FEEL the gratitude in your heart and move forward with your day. Let your morning start with gratitude and let it carry you through each day.

May this be the best holiday season you can remember, all because you made the deliberate choice to beat holiday stress through exercise, meditation and gratitude.

Zach Tavcar, B.S., is a certified exercise physiologist and wellness coach who is currently accepting clients at The Change Place in Carson City and Reno. For more information, visit thechangeplace.net or call 775-342-8838.

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15

FRIENDS WITH BENEFITS

OWNING A PET CAN HELP COMBAT DEPRESSION, STRESS-RELATED ISSUES

By Kimberly Wade

Courtesy Nevada Humane Society

Bugsy is among many cats up for adoption at the Nevada Humane Society.

Social support is essential for our overall wellbeing, but are people the only source for this? Or could a pet possibly fulfill social needs, adding to your happiness and emotional and physical health?

Studies are proving what we already knew — the answer is yes!

As someone with almost 8 years of experience in animal welfare, and a lifetime of being around and caring for pets, I can easily say pets enhance my life on so many levels.

From the unconditional love no matter what stressful situation is upon me, to the reminder that physical exercise is needed, to simple cuddles on the couch — there is no doubt that pets bring a sense of fulfillment to my life, the lives of those around me and even each other.

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Studies show pet owners exhibit greater self-esteem, are more physically fit, are less lonely, more conscientious, more socially outgoing and live an overall healthier lifestyle. They also show that, interestingly enough, pet owners say their pets provide them as much support as their human family!

Even more detail tells us that pets provide a greater sense of belongingness (think about how happy you are to come home to that wagging tail), existence (we are more aware of our surroundings with pets in our lives), control (how many times have you had to curb your liquid intake because you had to be able to drive home and care for your fur-kids?) and self-esteem.

Think about it. Pet owners are less likely to be depressed because of that unconditional love and support. If you don’t have a big human social circle, pets still allow you to go out and have fun — with them!

And let’s be honest. I know I’m not the only one who has full on conversations with my four-legged family.

The other big piece to the benefits of having pets is an overall reduction of stress. Yes, we all still encounter tough times, but if you had a bad day at work, or fought with your significant other, how often do you turn to your pets?

That tail wagging, butt-shaking, goofy smile your dog gives you upon coming home always makes you smile. That fight that brought you down seems a little less when your cat curls up in your lap and purrs, giving you that calming presence you need to get through things.

At Nevada Humane Society, we have office cats — and while sometimes their assistance at sending incomplete emails or hanging up the phone on an

Healthy Beginnings | December 2017

“Pet owners are less likely to be depressed because of that unconditional love and support.”

important donor isn’t appreciated, they always reduce stress levels.

They remind us of our lifesaving mission and that the bigger picture is usually more important than the little things. Honestly, my two office cats, Charlie Brown and Peppermint Pati, have been with me for 6 years and I can’t imagine them not being there.

Kimberly Wade is Communications Director for the Nevada Humane Society. She has been with the organization for almost 8 years, but her passion for animals began as a child.

So whether you’re currently experiencing holiday stress, or maybe you’re looking forward to that New Year’s resolution of getting healthy, having pets in your life will help.

So come on down to Nevada Humane Society (two locations — 2825 Longley Lane in Reno and 549 Airport Road in Carson City) and meet some of our adoptable dogs and cats.

They’ll start by making your current life better, and then add to your future, to give you a brighter, happier, overall sense of wellbeing.

Courtesy Nevada Humane Society

Pets like Archibald the dog can help relieve holiday stress.

Courtesy Nevada Humane Society

Kimberly Wade lives with her husband Brandon, 3 cats (one pictured) and 3 dogs.

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Healthy Beginnings | December 2017

17

TAKE FIVE

AS IN — TAKE FIVE MINUTES FOR MEDITATIVE BLISS THIS HOLIDAY SEASON

By Ashley Aarti Cooper

Meditate in a truly comfortable position — whether you are sitting cross-legged, in a comfortable chair, or lying down with pillows supporting you. You can practice at home or, if you do better with group activities, attend a class.

When many of us think about meditation, we think of sitting down in silence with our legs crossed and our mind blissfully blank. This is the Zen Buddhist practice of zazen, and it may be this simple for some of us. Many more types of meditation exist, however, and for every learning style there is an approach to meditating.

Guided meditations are extremely useful in anchoring you to the present moment by providing structure and sound. If you don’t want to attend a class, there are many excellent free, guided meditations on the Internet.

Visualizations are also extremely useful anchors and can be guided or learned ahead of time. Some people use a mantra (a word, sound or statement) that is silently repeated or murmured. When using mantras, you can also hold japa mala beads, which resemble the Christian rosary: Each bead is a single repetition of your mantra.

“The purpose of meditation is not to attain anything — we meditate to become present.”

Photo: Nicole Dreon

Don’t forget to take some you time this holiday season to ensure your wellbeing is at its most comfortable.

The holidays are a special time, filled with family, friends and loved ones, good food and good cheer. But often during the holidays, we don’t take time for ourselves.

For whichever approach you choose, remember a few things: •

First, the purpose of meditation is not to attain anything — we meditate to become present.

•

Second, the brain will not simply shut off; the trick is to allow thoughts, ideas, images, etc., to come without holding on or judging.

We have all heard the benefits of meditation: decreased stress, anxiety and tension accompanied with feelings of wellbeing, patience, concentration and compassion.

•

Third, meditation is a practice. The progression of this practice will reflect the amount of time and effort put into it.

These benefits are easy to grasp conceptually, and many of us make ourselves grand promises to start integrating meditation into our daily lives.

Ashley Aarti Cooper is a storyteller, yoga instructor, nature guide and nonprofit unicorn. She resides in Truckee, leads international yoga retreats and co-hosts the Restorative Arts and Yoga Festival at Granlibakken Tahoe in Tahoe City. She can be reached at www.sustainableearthyoga.com or on Instagram at @ashley_aarti.

It is important over the holidays to not only give to others, but also to indulge in self-care — whether that be taking a few moments in the morning for yoga, spending some time outdoors, or meditating to focus and refresh your mind, body and spirit.

With the best of intentions, we sit down in a silent room and get to “shutting our brain off.” It is not long before our knees start hurting, our to-do lists start screaming and our shut-off brain is running on overdrive.

The problem is not you or meditation. It is all in the approach. To begin, be easy on yourself. Choose a technique from within this article or elsewhere that suits you personally, and just challenge yourself to five minutes a few times a week.

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Healthy Beginnings | December 2017

GET BACK ON COURSE

TRY ESSENTIAL OILS TO BRING CALM THIS HOLIDAY SEASON

By Elaine Brooks

Many folks get into a funk during the holidays, expecting to be as happy as everyone seems to be, and having trouble coping with all of it.

To help with elevating your mood, try a combination of Bergamot, Lime, Geranium and Ylang Ylang. Another good combo is Lemongrass, Ylang Ylang, Clove, Cumin and Orange.

Getty Images

Frankincense essential oil can help sooth your concerns around the holiday season.

The holidays are here! Parties, fun, parades, gifts to buy and wrap, rushing here and there, shuffling the kids around to parties and sports … and getting the decorations up, cooking for the big day, getting ready for the visiting family members, making all the goodies … and the gifts — eek, the gifts, who needs what, where can I find it, EEK, THE STRESS! Ah, yes, the stress of the “fun holidays,” which sometimes are not so fun, so let’s turn that around and take a minute for ourselves and allow our minds and bodies to relax. Take a breath, inhale some aromatherapy oils and get back on course to having the happy holidays we all dream about.

To calm the mind, use a diffuser to send these oils throughout your home, or you can even get a car diffuser or a smaller one for your office. Some of my favorites are a combination of Cedar, Ylang Ylang, Lavender and Orange.

Another good combo is Lemongrass, Patchouli, Chamomile and Lavender. Many people just use Lavender, but when using a combination, you get better results. It covers more levels for the body and mind and spirit. After all, isn’t that what this is all about, joyful celebration and the spirit of this time of the year?

A great soothing blend is Wintergreen, Camphor, Rosemary, Fir needle, Juniper Berry, Peppermint and one of my favorite oils, Frankincense.

Healthy Beginnings | December 2017

Uplifting oils generally run in the citrus family, like Orange, Lemon and Grapefruit, while adding spicy oils like Cinnamon, Peppermint and Ginger can really add the lift that we can all use during these harried days.

And don’t forget to do some exercise, yoga or simple stretching regularly to keep the body moving. It helps with alleviating stress.

Another stress-relieving technique that has some real science behind it is to start with some simple meditation. Even sitting quietly and doing deep breathing will help immensely. Easing the mind into unwinding also helps the body to unwind.

OK, now we have the stress under control, so let’s get ready for the celebration.

Lights are up, decorations looking good, food is ready — now we need the mood to be set.

For a wonderful holiday atmosphere, let’s get that diffuser going with some Pine, Cypress, Eucalyptus and Sandalwood. Or we can mix together some Spruce, Cedarwood and Juniper Berries, about 30 drops of each, and make a hydrosol by combining with water, about 4 ounces, and spray on the tree or wreath. Add a little Orange or Clove and you have a great holiday aroma for your guests to enjoy.

My hope is for you to try some of these simple methods to have a de-stressed holiday season. And also please have a wonderful, healthy new year.

Elaine Brooks is owner of The Herb Lady, located in Sparks.

Visit www.Herb-Lady.com or call 775-356-1499 to learn more.

19

AIN’T GOT TIME FOR THOSE WINTERTIME BLUES HOW TO RECOGNIZE AND OVERCOME SEASONAL AFFECTIVE DISORDER

By William Clearfield, D.O.

the dirt floor basement.

Unknown to all, the underground was a rich coal vein. It caught fire, warming, then burning down the whole building. King Coal was born.

“I can’t go to Florida, and I can’t wait till April for the sun to come out again,” Teddy said. “Why am I this way every winter?”

“It’s a type of depression,” I said. “Seasonal affective disorder, or S.A.D.” “I’m sad all right,” Teddy said. “And grumpy, moody, and I lie around the house not doing nothin.”

I patted his already enormous belly.

“You eat well,” I said.

Teddy followed my pat with one of his own.

“Gotta sock in storage for the winter, Doc,” he said. “I feel hungover during most days.”

“You need to cut out the beer,” I said. “It’s liquid bread.”

“Doc,” he said batting his eyelids. “Doc, doc, Doc. Moi? Beer?”

“Not on my watch,” I said.

“You gotta save me.”

“All right, all right,” I said. “But you’ve got to listen to me this time. Not like when you had your diabetic crisis or your thyroid meltdown.

“I’m all ears,” Doc.” Seven ways to combat S.A.D. “First,” I said. “You need light. Since there’s basically none in NEPA for 3-4 months, you need a light box; 60-80% of the time, that’s all you need to do the trick. Do it nearly every day.”

“When?”

Getty Images

Aside from pill form, Vitamin D is present in many healthy foods.

“In the morning for at least 15 to 30 minutes. And don’t be a dummy and look directly in the light. You’ll be more irritable, and tired or the opposite, and you won’t sleep.”

“Too much light gives me a headache,” Teddy said.

“I didn’t sign up for this,” 6-feet, 3-inch, 295-pound Teddy said, peering through the slats of my office window. Outside, it was a typical cold, wet, dreary day in Northeast Pennsylvania.

“You did sign up for this,” I said. “Do you think it’s a coincidence you live in what was the Coal Capital of the World for more than a hundred years?”

“You gotta help me Doc,” Teddy said. “The sun don’t come out but two, tree days a month till April. I’ll need my crying pills by then. Heyna or no?”

Allow me to translate for the nonnative Wilkes Barre, Pa., readers amongst us: I didn’t sign up for this: it’s not fair. My brother in law plays golf in Florida while I stay home cleaning and stoking the coal stove all winter.

Two, tree: two or three.

Heyna or no: has several meanings. This translation is an affirmation. You agree with me, heyna (yes) or no?

Crying pills: anti-anxiety or antidepressants prescribed in an attempt to fool the brain into thinking it’s not so bad living in the frigid, desolate, Siberian-type wasteland Northeast Pennsylvania becomes in January.

Coal Capital of the World: one of a precious few sources of pride among the locals from time immortal. In 1808, during a raid on Judge Jesse Fell’s Tavern in Wilkes Barre, the local good old boys lit on fire, then threw their farrow cards onto

20

“Use sunglasses.”

“So. that’s all I need,” Teddy said. “A light box?”

“Vitamin D,” I said. “That comes from sunlight. Without it, you’re a depressed bear; 5,000 IU at bedtime should do the trick.”

“Next, Cognitive Behavior Therapy, or talking it out like we are,” I said. “Actually works better in the long run.”

“Flapping my jowls is better than sitting in front of a light?” Teddy asked.

“Yes,” I replied, “Because I can guide you and teach you how to cope. No light box can do that.”

According to a 2017 article, “7 Seasonal Affective Disorder Natural Treatments,” 27.3 percent of the talkers had their depression come back the next winter versus 45.6 percent of those who had received light therapy did.

“Melatonin originates in the posterior part of the brain. It balances sleep and wake cycles and mood,” I said, offering another solution. “Daylight inhibits melatonin production while darkness promotes synthesis of melatonin to a level to induce sleep. Seasonal changes disrupt melatonin levels skewing its balance creating insomnia and moodiness.

“Administering 3-30 mg per of melatonin each night supports a healthy sleep/ wake cycle.“

Healthy Beginnings | December 2017

“St. John’s Wort is next,” I said. “It balances mood while supporting mental and emotional health. Dosage is 300 to 400 mg, 1-3 times a day.”

“Tyrosine is the backbone of the thyroid hormones,” I continued. “It reverses the physical and mental consequences of stress by promoting the pleasure-inducing chemical cousin of the most powerful natural anti-inflammatory the body makes, beta-endorphin, ‘enkephalins.’”

“Give me one more, Doc,” Teddy said.

“That’s not enough? ” I asked. “Ok. Here, goes. Try 5-HTP. Depressive symptoms are triggered when serotonin levels in the brain are low; 5-HTP converts to serotonin.”

“All of them?” he asked.

“No,” I replied. “Start low, go slow. Begin with light, then go down the list in order.

Most people won’t need more than light, Vitamin D and one or two sessions of Cognitive Therapy.

With 33 years of medical experience, Reno physician William Clearfield, D.O., of the Clearfield Medical Group provides patients with treatment plans that boost their overall quality of life. Visit www.DrClearfield.net or call 775-359-1222 to learn more.

It is so effective that it has repeatedly matched or outperformed many of the most established antidepressant drugs, including Prozac, without negative side effects so often associated with these drugs, according to a 2002 book from Julia Ross called “The Mood Cure.”

To recap “So, Teddy,” I said, “Go out and play this winter. You’ll feel better. Get yourself a: 1.

2.

3.

4.

5.

6.

7.

Light Box: 20 minutes/day.

Vitamin D: 5,000 IU at bedtime.

Cognitive Behavior Therapy: I’m here for you, Teddy.

Melatonin: 3-30 mg 2 hours before bedtime.

St. John’s Wort: 300-400 mg. Start with one at bedtime. Up to 3 a day.

Tyrosine: 2-20 mg.

5 HTTP: 50-100 mg 1-3 times a day.

Getty Images

Using light therapy, or a light box, is a great way to combat S.A.D.

Healthy Beginnings | December 2017

21

DOES CHIROPRACTIC CARE CAUSE STROKES?

By Dr. Tony C. Jensen

A stroke occurs when the blood supply to your brain is interrupted or reduced.

This deprives your brain of oxygen and nutrients, which can cause your brain cells to die.

A blocked artery (ischemic stroke) or the leaking or bursting of a blood vessel (hemorrhagic stroke) may cause strokes; with that, some people may experience only a temporary disruption of blood flow to their brain (transient ischemic attack, or TIA).

It’s true on some rare occasions that strokes have been associated with chiropractic treatment, but let’s look at the top causes of strokes.

If you have already had a stroke, then your odds increase that you’ll have another one if you have a piece of plaque in the carotid arteries, or carotid artery disease, hypertension (high blood pressure), heart attacks, diabetes, hyperlipidemia (high cholesterol), smoking, heavy drinking, ethnicity, age, hereditary (genetics), and/ or trauma to the neck area.

In the case where a piece of plaque breaks loose and causes a stroke, the patient and the chiropractor are in the wrong place at the wrong time. Most of these

Getty Images

Experts agree that it is safe to get your neck adjusted by a chiropractor.

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Healthy Beginnings | December 2017

people would have had the stroke while doing something else, like getting their hair washed at a salon, turning their head to look at cars while driving, doing their daily activities, sports, etc.

The other way you could get stroke-like symptoms from a chiropractic adjustment is when you have your neck extremely rotated and twisted (high rotary adjustment), which is not a common adjustment, especially when you have a bad headache or bad infection.

The vertebral arteries are stretched to their max due to the increased blood pressure, and then with the added extreme stretch, it could possibly cause the vertebral arteries to get tears in them (cervical dissection) at the base of the skull area.

This will cause the person to bleed at that area, causing stroke-like symptoms.

This type of stroke is the one most of the medical community is talking about when they talk about the dangers of chiropractic and strokes.

Because of all the concerns around this topic, over the years plenty of research and statistics have come forth.

According to a 2002 study in the “Spine Journal,” between 1988 and 1997, 23 cases of vertebral dissection following cervical manipulation were reported to the Canadian Chiropractic Protective Agency (malpractice representatives for approximately 85 percent of all practicing chiropractors in Canada).

Following a survey of the profession, the calculated rate of vertebral artery dissection after manipulation was 1:5,846,381. Researchers have noted that one of the problems they’re having is they don’t know how many people already had cervical artery dissection (CAD) occurring before they saw the doctor, but weren’t aware of it.

This is due to when people see doctors after injuries and having pains in the neck and head area, which could be the symptoms of or beginnings of spontaneous artery dissection already in progress.

Strokes are the fifth-leading cause of death for Americans. More than 795,000 people in the United States have a stroke every year. The most common stroke is what’s called spontaneous cervical artery dissection (CAD), where for no reason the arteries tear on their own.

Researchers have found that this is 58 percent more common in the month of October, associated with recent respiratory infections, and it remains one of the most common causes of stroke in patients under the age of 45.

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So is it safe to get your neck adjusted by a chiropractor or any other part of your spine? It is very safe, especially if the chiropractic doctor has taken the time to do an exam and has taken a good history first, as most bad things are found in performing these two things.

Lower legs, sciatica, knees, feet

In fact, malpractice insurance is considerably less expensive for chiropractors compared to medical doctors. This is due to less chance of getting hurt or having side effects from treatment rendered in a chiropractic office.

Call Dr. Jensen’s office today to get your life back on track!

Now that you know more of the facts regarding chiropractic, you can put your heart at ease and enjoy the many benefits of having a healthy and proper functioning nervous system.

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

Healthy Beginnings | December 2017

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23

HOLIDAY SUGAR —

A BAD IDEA FOR CANCER PATIENTS

By Robert A. Eslinger, D.O., H.M.D. After almost 10 years of research, Belgian scientists are reporting that they have “discovered” that sugars stimulate tumor growth.

As reported in the journal Nature Communications, this has helped unravel what has been a “scientific mystery” to medical researchers. They are saying, “the new understanding could help lead to new ways to combat cancer, through diet and other modifications of sugar intake.”

Talk about being late to the ballgame.

Otto Warburg got a Nobel Prize in 1931 for proving that all cancer cells use “anaerobic” metabolism to burn sugar without using oxygen. He further proved that this way of burning sugar requires 18 times more sugar than our normal cells using “aerobic” metabolism to burn sugar using oxygen. This is a proven fact, not a theory.

Getty Images

A “Ketogenic Diet” focuses on as little sugar as possible — which is important for cancer patients to focus on during the holiday season.

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Healthy Beginnings | December 2017

INTRODUCING THE “30-MINUTE FACELIFT” The researchers behind the new study observed yeast cells in the lab, and found that their fermentation process (the same one cancer cells use) actually stimulates tumor growth.

Their findings suggest that the most common cancer-causing genes, called Ras proteins, fuel aggressive tumors with their sugar intake. In short, sugar “awakens” existing cancer cells, making them multiply and expand more rapidly.

One of the researchers said, “the findings are not sufficient to identify the primary cause of this effect.” This is true, but do you need to know the exact mechanism to put this info to use if you or a loved one is currently a cancer patient? Of course you don’t.

Couple this with the fact that PET scans (where IV radioactive sugar is used to find the location of the cancer) are used every day in current oncology because the sugar always concentrates in the tumor first.

A recent Google search about sugar and cancer revealed that the Mayo Clinic, Cleveland Clinic, Stanford and others of the “Big Boys” in cancer treatment continue to claim that diet and sugar have “nothing whatsoever to do with tumor growth.”

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The facts are that these “targeted” diet therapies already exist and have been in use by Integrative Cancer Physicians for years.

Start with a “Ketogenic Diet.” This diet is high in healthy fats, a controlled amount of protein and very low carbohydrates. The reason is that all carbohydrates (grains, pasta and bread) turn into sugar in the blood stream. Ketones form in the liver when it burns fats for energy instead of sugar.

Research dating back to 2012 has shown that this type of diet can weaken cancer cells because they cannot burn ketones for energy, while all our normal cells can.

Coupled with a therapy called IPT (Insulin Potentiated Therapy), that has been in use since first developed in Mexico in the 1920s, this treatment can be a very powerful tool in the fight against cancer.

If you are a cancer patient and you want to wait until the proof of the exact mechanism is in before you put this information to use, be my guest. On the other hand, you can start using it right now!

Dr. Robert A. Eslinger, D.O., H.M.D., specializes in cancer and chronic disease and is an integrative cancer doctor licensed to practice in California, Idaho and Nevada. He is head doctor at the Reno Integrative Medical Center. Visit www.renointegrative.com or call 775-829-1009 to learn more.

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Healthy Beginnings | December 2017

25

PINK PARTY BUBBLE

MAKE YOUR OWN NON-ALCOHOLIC ‘KIR-KEFIR’ THIS HOLIDAY SEASON

By Marie-Claire Hermans

Did you know?

• “Water kefir” is a probiotic beverage made with water kefir grains.

• “Kir” is a popular French cocktail made with a measure of crème de cassis (blackcurrant liqueur) topped up with white wine.

Courtesy Marie-Claire Hermans

Courtesy Marie-Claire Hermans

You can use any fruit you like to flavor your water kefir.

Have fun the non-alcoholic way this holiday season.

Have you been labeled as “boring” at parties or festive gatherings when you raised your glass of … water … with your friends or family?

What if you are no longer into drinking alcohol but you do want to show up with a hip drink that resembles theirs and makes a great socializer?

Simple: Make your own pink party bubbles and serve them with a smile to all your guests as “the latest trend.” You can even take this “Kir-Kefir” with you in a fancy bottle in your purse if you’re going out. Partying healthy is hot.

The basis of your pink bubbles is water kefir. When you buy organic water kefir grains online, the amount is not sufficient to make a large batch of kefir right away, and it won’t sparkle in the very beginning.

As with all living organisms, they need a bit of time to get used to their new home and its temperature.

So you want to start cultivating awhile before a party comes up.

The good news is kefir grains grow quickly once they get going, and you can use them unlimited for many years if you take good care of them.

First you need to re-activate them before they can start growing, especially when they have been stored cold. Once you have a quarter-cup of grains, you can make one quart of delicious kefir.

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Then it’s just a matter of repeating the process every two to three days. It literally only takes one minute to prepare; time does the rest. Here’s how you start from scratch if this is your first go with water kefir.

TOOLS & INGREDIENTS FOR 1 QUART OF KEFIR • Glass jar • Plastic strainer or nut milk bag (never use any metal) • Wooden spoon • Organic water kefir grains • 1 quart spring water (never use tap water: it kills the grains) • 1/4 cup organic raw cane sugar per quart (don’t use less: the grains need sugar to feed themselves and grow) INSTRUCTIONS TO ACTIVATE AND GROW YOUR GRAINS • Pour the spring water into a clean glass jar.

• Add your sugar and stir with a wooden spoon.

• The grains will “eat” the sugars until they are gone.

• Add the grains and stir gently.

• Put the jar away in a dark place (cupboard) at room temperature.

• After 48 hours you will notice that the grains grew.

• Sieve the grains and start a new jar.

• You can use this first “light” version of your kefir in smoothies.

TO MAKE ‘KIR-KEFIR’ • Pour a quart of spring water in a clean glass jar.

• Add ¼ cup of raw organic cane sugar.

• Stir with a wooden spoon.

• Add ¼ cup of your precious kefir grains and stir gently.

• Put the jar on the kitchen counter at room temperature and let ferment for 48 hours.

• To test if it’s ready, knock on the glass or shake it: you should see bubbles.

• Taste: the kefir shouldn’t taste like sugar water but slightly tart.

• If it’s still too sweet: let it sit for another day (temperature defines the speed).

• For the “Kir” touch: pour the kefir into a jar or bottle with a wide mouth.

• Add a handful of raspberries.

• Let the kefir ferment an extra 24 hours at room temperature.

• The next day, close the bottle (you can leave the berries in for a few days) and chill in the fridge for its fresh finish.

• Serve cold in a fancy champagne/Kir glass with a few fresh raspberries.

TASTY TIPS • You can use any fruit you like to flavor your water kefir.

• For a taste twist: replace the water with fresh young Thai coconut water (no added sugar needed).

Healthy Beginnings | December 2017

• Don’t worry about the sugar: the grains “eat” and convert the sugar into a probiotic drink with millions of probiotics, simpler sugars, lactic and acetic acids, carbon dioxide and ethanol.

• The alcohol amount in your kefir lays between 0.5 percent and 0.75 percent (less than overripe fruit and much less than the average alcoholic drink).

• Other sugar options are Sucanat, Rapadura or fruit juices and dates.

• Every sugar adds its own flavor to the kefir: play with it.

• Cultures are very sensitive to temperature: the warmer the room, the faster you have a finished product.

Marie-Claire Hermans became an energy coach with Energy for Experts after surviving a killer cocktail of six disabling diseases, cracking the code of complete exhaustion, and healing two remaining so called “incurable” diseases by mastering her diet, mindset and self-care. She specializes in showing people how they can generate the energy they desire to express their full potential and live their ideal lifestyle. Visit www. energyforexperts.com to learn more and to book a free conversation.

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Marie-Claire Hermans, of Energy for Experts.

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1. Gaby, Alan R., M.D. Nutritional Medicine. Fritz Perlberg Publishing. 2011.

FIND YOUR OWN PATH DISCOVER THE ANSWERS WITHIN YOU TO FIND THE CORNERSTONE OF YOUR LIFE

By Andy Drymalski, Ed.D.

Getty Images

Find your own path within you to take the next step toward internal stability.

A retired teacher had the following dream:

“I found myself at a party for retired teachers at my former school. I felt that I was not really welcome there. The hostess seemed very insincere in welcoming me. I noticed a large basket on a counter that held gift mugs for the retired teachers.

“There was a nametag on each mug and I didn’t see one with my name on it. I told one of the other retired teachers there that I was going to leave, as I believed I was there mistakenly. She told me it would be rude if I left before the party was over. I thought to myself, ‘Look who’s talking about being rude! I’m leaving anyway.’

or path, in your life. You are on your own; turned out to find your way; to discover and clarify your own beliefs and calling.

There is no cup for the dreamer amid a party of former colleagues, no container or vessel to draw nourishment from. In other words, the path taken by other retired teachers won’t feed her soul.

This theme was amplified in her other dreams where she would encounter a theater with no available seats, no locker at the gym and images of disinterested people who could offer no help and provide no answers.

“Just as I awoke from the dream, this bible verse came to my mind, ‘The stone which the builders rejected has become the cornerstone.’”

The cornerstone is an integral part of a building. It is where the vertical structure begins. Symbolically, it forms the foundation of the entire enterprise that is your development as an individual.

It is painful to be rejected, to be excluded, to be told you don’t or cannot belong. As difficult as these experiences can be, however, they may also serve as the starting point for the discovery of a new direction,

Likewise, that which makes you unique becomes the cornerstone of your individuality. What is tossed aside, excluded or rejected by the collective is often what holds the kernel, or germ, of your individuality. Your

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rejection is an invitation to discover your true self, to live the life only you can live.

The dream suggests that in finding your own path, daring to discover the answers that come from deep within you, a solid foundation is begun — a cornerstone is laid.

What endures the longest and withstands the storms and ravages of time are the things that are most fully yourself, most fully expressive of your true nature and potential.

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

Healthy Beginnings | December 2017

WHAT IS MEDICARE PART B?

AND DON’T FORGET — IT ALLOWS FOR A FREE ANNUAL WELLNESS

By Leslie Peek, MSN, APRN, NP-C VISIT WITH YOUR PRIMARY PROVIDER Medicare Part B is a supplement to the original Medicare plan and covers services and supplies that are medically necessary to treat health conditions.

It’s for individuals aged 65 and older and for those who qualify because of a disability.

Medicare Part B also covers an annual wellness visit.

Annual wellness visit The annual wellness visit is an integral part of your comprehensive medical care plan.

During this visit, your entire medical history is updated and reviewed and an individualized screening schedule for appropriate preventive services is developed.

Your primary health care provider may ask you to complete a questionnaire, called a “Health Risk Assessment.” Height, weight, blood pressure and other routine measurements will

be noted, as well as detection of any cognitive impairment. Advance care planning may also be discussed.

The free annual wellness visit can be very important to preventing illness and detecting health problems early when they are easier to treat.

However, you should see your primary care provider regularly for management of known health conditions and as needed for any illness, change in conditions or concerns related to your health.

Annual wellness visit: what you should know Many health screenings are available based on your age, sex and health history. Examples include: • Bone mass measurements for osteoporosis • Mammogram for breast cancer screening • Screenings for cardiovascular disease, colon

cancer, depression, diabetes and lung cancer • Ultrasound for abdominal aortic aneurysm • Medical nutrition therapy • Preventive immunizations, such as the influenza virus and pneumococcal vaccine What to bring to your annual wellness visit • A complete list of all medications, including vitamins and supplements • Names of all healthcare providers • Your immunization records • Copies of any previous labs or previous preventive screening results Leslie Peek, MSN, APRN, NP-C, is ready to care for you and your family. You can visit her at the Northern Nevada Medical Group’s South Reno Clinic at 5575 Kietzke Lane. Call 775-352-5300 or visit www.nnmg.com to learn more.

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FLU FIGHTERS COMPLIMENTARY FACE PAINTING EMBRACE THE POWER OF PLANT-BASED FOODS TO HELP KEEP YOUR BODY INFECTION-FREE Saturday, February 14th only: From 12 pm to 2 pm. there will be a face painter at the Day Lodge.

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

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Time: Varies. Take advantage of the dark skies above Northstar on a snowshoe tour and telescopic viewing with star guide and poet Tony Berendsen. The 2 to 2.5 hour guided tour begins at the Cross Country Ski, Telemark & Snowshoe Center at 5pm. The group According to research, green tea has demonstrated that it can reduce occurrence of the flu. will trek through the serene forest while observing the starry sky receive a complimentary above, all while working your way to the Village at Northstar. Each secretions. This can cause a wide range of “flu-like” As winter approaches, we are threatened once again adventure will include a laser tour of the stars and constellations, symptoms, some of them mild to moderate in nature. by the notorious influenza infection — or, as we call a telescopic viewing using top-of-the-line Celestron telescopes, days will it,be“the donated to the flu.” and a chance to relax For around a fire pita and warmsystem, up with wine those who have low immune however, and hot cider.

Dogs on leashes are welcome to join in the fun! the flu can become very serious indeed and can even It is a contagious viral infection that sets up camp in is to end the incidence and lead to death. our nose, throat or lungs and spreads via respiratory r violence, sexual violence, e and Truckee.

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Since 2010, in relation to the nationwide trend of affectation, the population has been increasing in terms of cases (2 million to 35.6 million), hospitalizations (140,000 to 710,000), and deaths (12,000 to 56,000), all related to influenza. It usually occurs from the months of October to May. The usual recommended prevention, according to the Centers for Disease Control and Prevention (CDC), is in the form of the flu vaccine.

As we all know, it does not assure complete protection, for the contents of this vaccine only cover the most common strains for the season.

It also does not protect from the other deadly viruses that we can acquire during this timeframe, such as rhinoviruses and respiratory syncytial viruses, which can lead to severe respiratory illness.

To top it all off, common side effects once a flu shot

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Healthy Beginnings | December 2017

is administered are fever, muscle aches, nausea, headaches and sometimes-severe complications such as Guillain–Barré syndrome (ascending paralysis) and severe allergic reactions.

enhances the production of antibodies after receiving the flu vaccine (if you choose to get it), if taken one month prior to vaccination (“The Journal of Nutrition,” 2013).

Oftentimes, antibiotics are misused by practitioners, who think a bacterial infection might be at work. This can lead to drug resistance and the damaging of our normal gut flora.

5. Bakers’, brewers’ or nutritional yeast has beta glucans that stimulate the immune system.

Once ingested, it is actually recognized as a foreign invader, which in turn revs up and primes the immune system to kill incoming infections (including the flu). It has been noted that the chance of catching a cold or infection is lowered by 25 percent. A teaspoon a day is enough to achieve this effect. It also has an anti-inflammatory effect as an extra bonus (per a 2013 study).

So, what can we do if these so-called “treatments” might demand such a high price from our health in the end? It is time we now go to the power of plant-based food!

Why look to drugs and “guesswork” vaccines for keeping the body infection free? Let us utilize the natural tools in our food to pave the way to excellent health. Let me further illustrate: 1. In general, increased consumption of fruits and vegetables will minimize the complications from influenza, as well as lower the incidence of flu-related hospitalizations, according to a 2012 article in the journal “Influenza and Other Respiratory Viruses.”

2. Green tea has demonstrated that it reduces the occurrence of the flu by three times in studies done on health care workers. Gargling green tea lowers the incidence of the flu 7 to 8 times, versus using only water in nursing home residents. Matching it head to head with coffee, green tea offers a 15-time increase in boosting the immune system with the intake of at least 6 cups a day, compared to coffee which has no effect (per the “BMC Complementary and Alternative Medicine” journal, 2010).

At Bio Integrative Health Center International, we encourage natural ways of treating and preventing infections this coming flu season.

By not using antibiotics as our first line of defense, we are steering clear from the adverse effects that they bring. Instead, turn to natural approaches such as herbal remedies, vitamin/ mineral supplementation, homeopathy, dietary assistance and IV treatments such as bio oxidative therapies to stun any infection on its feet.

Don’t let “the flu” ruin the holiday season and debilitate us as we lay in bed. Instead, beat it the natural way, or even prevent it altogether, so we can cherish more precious moments with our families and friends during the coming holiday season.

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

“Don’t let ‘the flu’ ruin the holiday season … instead, beat it the natural way.”

3. The power of the gold kiwi fruit lowers the severity and duration of congestion and sore throat down to one day for the elderly. For preschoolers, the chance of getting the flu is reduced by 50 percent, and will improve symptoms if they already have it, according to a 2011 article in “The Proceedings of the Nutrition Society.”

4. Wakame seaweed, the one used in seaweed salads, boosts antibody and immune cell production for better virus protection. It even

Healthy Beginnings | December 2017

31

HASHIMOTO’S AND HYPOTHYROIDISM PART TWO: DISSECTING AND CONTROLLING CHRONIC FIGHT/FLIGHT PTSD

By Martin Rutherford, D.C., C.C.S.T., C.M.F.P., and Randall Gates, D.C., D.A.C.N.B.

In part one of this two-part series, as published in the November 2017 edition of Healthy Beginnings, we reviewed the known “causes” and “triggers” of Hashimoto’s and hypothyroidism, as presented in current research and as reflected in our chronic pain practice.

We singled out emotional traumas (chronic fight/flight Posttraumatic Stress Disorder-type responses) as, in our clinical experience, the most common causative factor.

Now let’s talk about chronic fight/flight PTSD physiology, how it causes damage in general, and some effective therapeutic solutions to control and/or overcome it — particularly in relationship to Hashimoto’s and hypothyroidism.

As stated in part one, the research literature implicates a relationship among stress hormones, Hashimoto’s and hypothyroidism. To begin to understand why, the first step is to understand that as human beings, our brains are designed to neurologically handle stress — but only so much and only for about 20 minutes! Our brains were not designed to handle an emotionally traumatic stress response for 20 years.

Fight/flight in human beings is our brain’s survival mechanism. You are walking through the woods, and the

Getty Images

Your brain’s frontal lobe has many jobs, and one of its biggest responsibilities is to keep the fear center (amygdala) in check.

bushes rattle — is it the wind or a wild animal? This “awareness” sets off a cascade of neurological and biochemical pathways that cause our heart to beat, our blood pressure to go up, and nutrients to get quickly where they need to go for us to fight or flee, or pick an automobile up off of an endangered individual.

This is a powerful neurological survival mechanism that is designed to be a short-term physiological response — 20 minutes at best.

In emotional trauma, the fear center of the brain (the amygdala) that triggers the fear response gets programmed and actually enlarges in size. This does not happen during acute short-term stress. And the fear response becomes a vicious cycle and goes on, and on, and on — maybe for the rest of that person’s life.

When we encounter patients with Hashimoto’s and hypothyroidism and other symptoms related to chronic stress that appear to be causative and perpetuating factors of these common thyroid conditions, we will often counsel them that “you may handle stress well now and be living the dream, but in our neurological examination, your physiology is indicating that your brain is still going

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We see this phenomenon in our clinic — every day.

So here’s the problem. When people are exposed to emotional trauma, especially early in childhood, your brain’s frontal lobe is not yet developed. The frontal lobe’s jobs are many, but one of its biggest responsibilities is to keep the fear center (amygdala) in check. In other words, shut down and turn off the fear center when the danger is gone.

So now you take a little individual and expose him or her to traumatic circumstances, the fear center is turned on to the maximum volume, and the undeveloped frontal lobes, which don’t develop fully until 20 to 25 years of age, can’t shut it off.

This fear center now perpetually fires through to your adrenal glands (now you can understand why the adrenals are the wrong target) and the adrenals start making all kinds of stress hormones.

The stress hormone cortisol particularly feeds back to your frontal lobe, which is supposed to shut down the

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nonstop from whatever emotional trauma it was that triggered it — even if that was when you were 3, 5, 8, 12 years old.”

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fear center and further damages nerve cells there as well as in your hippocampus — better known as your short-term memory and sleep rhythm area.

The fear center increases in size and the memory area shrinks. Not good. And this is just the tip of the iceberg as to the breadth and scope of the abnormal physiological symptoms chronic stress hormones can cause or exacerbate.

We’re talking depression, anxiety, IBS, ulcers, chronic fatigue, fibromyalgia, decreased libido, chronic cystitis, chronic urinary tract infections, infertility — and the topic of this article, Hashimoto’s and hypothyroidism.

A study was published recently, February 2017, in which Hashimoto’s patients were surveyed as to how many of them had fibromyalgia. It was 62 percent.

Why is that survey relevant? Because statistics on fibromyalgia and childhood trauma show a huge causative correlation. Hashimoto’s and hypothyroidism are the probable link.

In our daily clinical experience, we consistently observe timely correlations between stressful emotional traumas, fibromyalgia and Hashimoto’s in approximately 80 percent of presenting cases.

So how do you manage the chronic fight/flight PTSD response that is responsible for so many Hashimoto’s cases and a plethora of today’s chronic conditions? For

those of you reading this article who have Hashimoto’s or hypothyroidism, and acknowledge that you’ve had incidents of emotional trauma, there are three paradigms to choose from. Here are your choices: 1. Medical paradigm In his paradigm, you see your primary GP or NP for Hashimoto’s. You’re generally given thyroid meds and maybe antidepressants and/or are referred to counseling or psychiatry for your thyroid-caused depression and anxiety.

2. The ‘alternative model’ — medical or nonmedical You’re put on the paleo diet mainly to remove gluten from your diet and medically given low-dose naltrexone (blocks opioid receptors and decreases inflammation) or hydrocortisone.

You may also be given the paleo diet for autoimmune patients (mainly to remove gluten and grains) and given a ton of supplements, among which are “adaptocrines,” which are herbs to “modulate” your stress response.

Some of the herbs are theanine, ashuagandha and holy basil. These herbs are not designed to control chronic hardwired PTSD fight flight responses. They are designed to “calm things down” in “acute” normal daily transient stresses.

3. The functional neurological model This gets to the actual cause of the chronic PTSD fight/ flight vicious cycle by strengthening the brain’s frontal lobes with individually targeted and patient specific rehabilitative exercises that ultimately result in dampening the response of the fear center (amygdala), which in turn dampens the adrenal glands from vomiting stress hormones 24 hours a day.

At the same time, the practitioner must precisely be managing gut and brain chemistry with lab derived dietary management — and doing so with as few natural herbal interventions and drugs as possible. Less of everything is more for these complex cases in the functional neurology world.

In all cases in which immune inflammation from chronic stress hormones is the cause or trigger for the patient’s Hashimoto’s or hypothyroidism, the PTSD fight/flight mechanism must be dampened to successfully control the condition long-term.

Martin Rutherford, D.C., C.M.F.P., is a Certified Functional Medicine Practitioner and clinic director of Power Health in Reno. Randall Gates, D.C., D.A.C.N.B., is also a doctor there. Visit www.

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ALZHEIMER’S — THE TIDE HAS CHANGED REAL METHODS FOR PREVENTING AND REVERSING THE SEA OF CONFUSION AND DISCONNECT

By Van Harding, LAc Getty Images

The Alzheimer’s Web is a complex system of many brain mechanisms.

For the past three decades, Alzheimer’s disease (AD) has been a rising tide, whereby today it is the thirdto sixth-leading cause of death in the USA, and in the United Kingdom, it is number one, according to published reports.

This past decade in the public arena, the numbers have been alarming and downright terrifying as more and more families have been affected. Yet, unknown to the public, great advances have been achieved to develop a protocol elaborate enough to turn the tide.

Today, it is the application of functional and natural

medicine — changes in diet, lifestyle, advanced lab testing, genetic identification, new formulations of nutraceuticals, and herb extracts are preventing and REVERSING many Alzheimer’s patients.

That’s right — we now have a decade of research of patients whose Alzheimer’s disease was reversed. and the research was done by our top public medical institutions.

If Alzheimer’s can be reversed, why are we not shouting from the rooftop?

advertising, and because BigPharm and medications are not the solution, they have nothing to “shout.”

While functional medicine diagnoses and treats the root cause, Alzheimer’s is an elaborate web of 30 complex physiological, biological and neurological mechanisms that have been thrown off course by diet, environmental exposures, genetics and lifestyle — and thus, YOU (the patient) and what you choose to do are the CURE.

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The Alzheimer’s Web Most of the “Alzheimer’s Web” of mechanisms are listed here, as well as the necessary goal to be achieved: General Health: Reduce inflammation; increase insulin sensitivity; enhance detoxification; improve vascularization; optimize all metals; increase Vitamin D signaling; and reduce homocysteine.

Reduce Neuron: Reduce Phospho-tau; reduce Glial cell scarring/enhance repair; NFkB; oxidative damage; APP beta-cleavage; gamma-cleavage; Caspase-6 and Caspase-3 cleavage; and prevent oligomerization.

Hormones: Balance thyroid free T3 and Free T4, TSH; balance E2:P ratio; balance testosterone, progesterone and DHEA; balance cortisol and insulin; optimize estradiol and pregnenolone; and improve LPT.

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Neuroplasticity: increase synaptic connections; decrease synaptic destruction; enhance cholinergic neurotransmission; and provide neuron synaptic nutrients.

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As Dale Bredesen, MD, of MPI Cognition, would say, “There are thirty holes (mechanisms) in your roof and 15-25 have to be fixed. As well, there is one medication that plugs only one hole, hence the reason AD patients have been in continual decline.”

To further complicate the web, there are five categories of AD, and the successful treatment or prevention is dependent upon accurate diagnosis of YOUR type.

To identify your web or your possible web requires extensive laboratory testing, a detailed health history and genetic identification. It is critical to note that AD cannot be reversed in all patients — it is dependent upon the degree of degeneration.

Are you ready to heal?

Ask yourself this question: “Do I believe this can be reversed or prevented?” If you are skeptical, you need to look beyond the information of many Alzheimer’s groups that are funded by BigPharma.

Medical institutions like the one at UCLA, as well as other great USA institutions, have been a big part of the discoveries through functional medicine, and therein lies the proof.

The rising tide If you are ready to heal, find a physician who is actively pursuing training and education in the new diagnostics and treatment protocols. Dr. Dale Bredesen and the Institute for Functional Medicine are leading the education and training, and through them you can find a physician.

Yes, the tide has changed by the rising tide of healers and patients entering the paradigm of Functional and Natural medicines.

If you want to learn more about or seek assistance preventing or reversing AD contact Van Harding L.Ac. at Tahoe Neuro Healing located in Truckee, CA 530-536-5084 or email van@tahoeneurohealing.com

Healthy Beginnings | December 2017

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Camie Cragg Fitness

6490 S. McCarran Blvd., Ste. F52, Reno 775-337-1334 thefinleycenter.com

Inside the Nurturing Nest 7693 S. Virginia St., Reno 775-235-8272 brightheartbirth.com

Path to Wellness

The Nurturing Nest

6135 Lakeside Dr., Reno 775-825-1912 pathtowellnessreno.com

7693 S. Virginia St., Reno 775-825-0800 nurturingnestreno.com

Reno Acupuncture & Integrative Medicine

Sage Springs Midwifery

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

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 women¹s health, fertility, and digestive disorders, Brianna Brownfield, LAc integrates current science with ancient clinical wisdoms to provide a functional, holistic approach to healthcare.

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

AROMATHERAPY

COUNSELING/PSYCHOLOGY

Lavender Ridge

Agape Psychological Services

7450 W. 4th St., Reno 775-747-3222 lavendarridgereno.com

210 Marsh Ave., # 100, Reno 775-322-4003 agapepsychologicalservices.com

Mandala Massage Supply & Apothecary

Andy Drymalski, EdD

865 S. Wells Ave., Reno 775-322-3252 mandalamassagesupply.com

Psychotherapy 775-527-4585 renocarsonpsychologist.com

ASTROLOGY

Ellie Holbrook MA, LCPC, LPCC, CPC RYT500/E-RYT200

Astrological Alchemy

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

CANCER THERAPY Forsythe Cancer Care Center

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

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

DENTAL CARE

Reno Integrative Medical Center

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

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

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The Reno Dentist

Sage Dental Care

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

HYPNOSIS/HYPNOTHERAPY Debra Lynn Deming, MBA, CHt

3865 Mira Loma Dr., Reno 775-825-2231 camiecraggfitness.com

Subconscious Behaviorist 1870 Wind Walker Dr., Reno 775-342-9600 debrademing.com

The Change Place

Sierra Springs Clinical Hypotherapy

2814 N. Carson St., Carson City 775-283-0699 thechangeplace.net

UFC GYM Reno

4875 Kietzke Ln., Unit D, Reno 775-285-9340 https://ufcgym.com/reno

Renegade Fitness and Smash Mouth Training

1220 E. Greg St. #15, Sparks 775-857-9141 renegadefitreno.com Renegade Fitness & Smash Mouth Training is the premier training center of Reno and Sparks. We offer: Youth Fitness Programs, Weight Loss and Strength Building, Sport Specific Training, Soccer Positional Training, Club Prep Clinics, Speed, Agility & Endurance, and more.

Reno Feldenkrais Method Classes

Carole Bucher, BA, GCFP/T Guild Certified Feldenkrais Practitioner 775-240-7882 renofeldenkrais.blogspot.com Learn to move comfortably and efficiently, reduce pain and improve vitality, recover quality of life after injury, surgery or illness. Mindful movement classes and private lessons with Carole Bucher, Reno Feldenkrais. See Local Events Calendar for class schedule and RenoFeldenkrais.blogspot.com for more information. The only ongoing Feldenkrais classes in the state of Nevada, since 2008.

West Reno Fit Body Boot Camp 973 W. Moana Ln, Reno 775-313-1151

fitbodybootcamp.com/westrenofitnessbootcamp/

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

Mystic Rose Gift Shop

20 Hillcrest Dr., Reno 775-324-2872 MysticRoseGiftShop.com

Rocking and Rolling Rock Shop 402 N. Curry St., Carson City 775-315-7403 or 775-267-5144

HOT SPRINGS Carson Hot Springs Resort

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

David Walley’s Hot Springs Resort

2001 Foothill Rd., Genoa 775-782-8155 davidwalleys-resort.com

Steamboat Hot Springs

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

HYDRATION Blue Dot Water 1300 E. Plumb. Ln., Reno 775-745-5896 bluedot-water.com

Jeanne Robinson, CCHT, SIC, Certified Clinical Hypnotherapist 499 W. Plumb Ln., Ste. 200, Reno 775-419-0660 sierraspringshypno.com Sierra Springs Hypnotherapy offers programs to help you with: Weight Loss, Fears and Phobias, Chronic Pain, Anxiety and Stress, Smoking Cessation, Public Speaking, Medical Phobias, Insomnia and more.

INTEGRATIVE MEDICINE Dr. William Clearfield

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

Gerber Medical Clinic

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

Tahoe Neuro Healing

Van Harding Lac, Dipl. OM, Cert. IM 10775 Pioneer Trail, Ste. 212, Truckee 530-536-5084 tahoeneurohealing.com Van Harding, an acupuncturist, is the founder of Tahoe Neuro Healing, a clinic that offers a combination of therapies that go beyond conventional care for brain health and the restoration of function. These natural and non-invasive therapies are proven with research to be the remedies needed for injuries (TBI, stroke), disease (Alzheimer’s, MS, seizures), developmental issues (Cerebral Palsy, Autism) and/or emotional-psychiatric (fear, anxiety, depression). Patients are no longer limited to current conventional treatments of drugs, surgery and the therapies of physical, occupational and speech-language. At Tahoe Neuro Healing we address the complex web of brain healing (activation, neurophysiology, neuron timing, brain region synchronization, hormones, inflammation with acupuncture, functional & herbal medicine, Interactive Metronome, MindBody connection and frequency therapies. Visit us to see the possibilities awaiting you!

Healthy Beginnings | December 2017

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

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.

Healthy Beginnings | December 2017

NUTRITION COUNSELING AND METABOLIC TESTING

SKIN CARE

SPINAL CARE

Great Basin Nutrition, Jodi Pettersen, RD

Dragonfly Bath & Body

728 S. Virginia St., Reno 775-470-8505 dragonflybath.com

Sierra Regional Spine Institute

Felicity Skin

SPIRITUALITY/ SPIRITUAL CENTERS

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

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

6630A South McCarran Blvd., # 4, Reno 775-828-2873 SierraRegionalSpine.com

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

800 S. Meadows Pkwy, #400, Reno 775-313-4489 lesleyskincare.com

VITAMIN THERAPY

Scraps Dog Company

Verona Skin Therapy

The Shot Spot: A B-12 Bar

615 Sierra Rose Dr., # 4, Reno 775-826-1008 theshotspotb12.com

PHYSICAL THERAPY

Joyce Pontillas, ND 1230 Westfield Ave., Reno 775-409-3301 skinjoy.net

Naturally Well

980 Caughlin Crossing, #100, Reno 775-746-2899 bextremereno.com

6476 Bonde Ln., Reno 775-853-6002 holisticpetdr.com 7675 S. Virginia St., Reno 775-853-3647 scrapsdogcompany.com

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

Reiki House

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

Reno Tahoe Reiki

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

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

BeXtreme

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

Beau Chateau Day Spa

Pilates Studio of Reno

3888 Mayberry Dr., Reno 775-746-4100 www.beauchateaudayspa.com

45 Foothill Rd., # 2, Reno 775-336-4420 pilatesofreno.com

Essenza Salon and Medi Spa

The Yoga Pearl

5255 Vista Blvd., C1, Sparks 775-626-4600 essenzasalonandmedispa.com

Esteem Medical Spa & Salon

6522 S. McCarran Blvd., Ste. A, Reno 775-329-3000 esteemmedicalspa.net

Fountain of Youth

724 South Virginia St., Reno 775-964-4888 foynv.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!

Spavia at the Summit

13925 S. Virginia St., # 206, Reno 775-432-6572 spaviadayspa.com

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

Feature your business or service HERE! Call 775-881-7326

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

HEAVEN and EARTH NUTRITION, LLC KEEPING YOU HEALTHY, NATURALLY

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Bright Heart Birth Services Sarah Geo Walton Birth and Postpartum Doula, Placenta Encapsulation GentleBirth Childbirth Educator

brightheartbirth.com Inside the Nurturing Nest 7693 S. Virginia Street, Reno, NV 89511 775-235-8272

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We offer cutting-edge technology and techniques, and customize our care to improve the quality of life for our

advancedhealthchiropractic

patients. We specialize in treating our

RenoSpine.com

patients, young and elderly, with the care

Advanced Health Chiropractic provides quality chiropractic care to patients of all ages in an inviting, comfortable environment.

they need not just to survive without

Dr. Melissa Perotti, D.C. attended chiropractic college at Life Chiropractic College West in Hayward, California. After graduation from LCCW in March of 2004, she moved to Reno, NV. She is the Official Chiropractor for the Reno Aces since 2009 and Reno 1868 FC.

pain, but to thrive and get the most out of life.

We accept most insurance, attorney liens, and offer complimentary consultations to meet Dr. Perotti.

Benefits of Regular Chiropractic Adjustments:

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Now offering classes for deep tissue laser therapy first session is COMPLIMENTARY!

West McCarran Location 9570 S. McCarran Blvd, Ste. 110 Reno, NV 89523 Call 775-746-2555 Double Diamond Location 9437 Double Diamond Pkwy, Ste. 18 Reno, NV 89521 Call 775-683-9026

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Healthy Beginnings | December 2017

LOCAL EVENTS CALENDAR • Have an event you want listed? Email kmacmillan@swiftcom.com • Event times, locations and details subject to change after publication • Some events are not free; visit websites to learn more

1

World AIDS Day worldaidsday.org

2

22nd Annual Parade of Lights 5-7 p.m. Celebrating “olde time” Christmas in MindenGardnerville carsonvalleynv.org

2

5

Mini Reiki Healing Session 4-7 p.m. (every Tuesday) Earthe Energe, Sparks facebook.com/earthe.energe

7-9

39 North Pole Village 4-9 p.m. Visits from Santa, music and more festive fun Downtown Sparks 39northdowntown.com

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

2-10

The Nutcracker Dancing from AVA Ballet Theatre, music from Reno Philharmonic Pioneer Center, Reno avaballet.com

8-10

3

Spirit of the Season 2 p.m. Reno Philharmonic kicks off season with singers, dancers and more Pioneer Center, Reno renophil.com

4

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

Healthy Beginnings | December 2017

Human Rights Day un.org/events/humanrights

11

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

12

Hanukkah Begins!

7

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

Heavenly Winter Ignite Skiing, DJ dance parties, après events, free Cold War Kids concert skiheavenly.com

10

9

Reno Santa Crawl 7:30 p.m. thousands of Santas descend upon downtown Reno renosantacrawl.com

17

Open Play 11:30 a.m. (every Sunday) The Nurturing Nest, 7693 S. Virginia St., Reno nurturingnest.com

19

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

21

15-17

A Gentleman’s Guide to Love and Murder Several performances of the musical comedy Pioneer Center, Reno gentlemansguideontour.com

16

Reno Santa Dash 9:30 a.m. Festive 5K run through downtown Reno crawlreno.com

Merry Christmas!

26

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

Winter Solstice – Winter Begins

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23

29-31

14

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

25

Reno Beer Crawl 2-6 p.m. (fourth Saturday of month) At various downtown Reno pubs renobeercrawl.com

24

Granlibakken Tahoe Torchlight Parade Follow athletes down Granlibakken’s historic ski hill with LED torches. granlibakken.com

Nevada Chamber Music Festival Presented by the Reno Chamber Orchestra Three Reno locations renochamberorchestra.org

SnowGlobe Music Festival Outdoor DJ festival featuring Zedd, E-40, Dillon and more Lake Tahoe Community College snowglobemusicfestival.com

31

New Year’s Eve!

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Merry Days & Holly Nights 2 weeks of festive cheer on the slopes and in The Village at Squaw Valley squawalpine.com

39

We Treat You, Not Your Diagnosis!

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