Healthy Beginnings

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

HEALTHY BEGINNINGS March 2018

GEARING FOR GARDENING WHAT TO DO — AND NOT TO DO — WHEN IT COMES TO ORGANIC GARDENING

BACK ON TRACK

ANTI-AGING

SLEEP, EXERCISE AND SUPPLEMENTS – THE ‘SECRETS’ TO ANTI-AGING

SLACKING ON YOUR NEW YEAR’S RESOLUTIONS? NO WORRIES; WE’VE GOT YOU COVERED

HEALTHY EATING

ELIMINATE SUGAR AND EMBRACE PLANT-BASED FOODS THIS SPRING SEASON

TAKE ONE HBmag.com

ISSN 2150-9921

SUPER SUPPLEMENTS

LEARN ABOUT THREE IMPORTANT SUPPLEMENTS YOU SHOULDN’T LIVE WITHOUT

Northern Nevada’s Local Resource for Natural Living

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Healthy Beginnings | March 2018

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CONTENT HEALTHY BODY

05 Get Back on Track with Your New Year’s Resolution 06 Avoid Injuries in the Garden this Spring Season 12 Why These Three Supplements are so Important in Life

HEALTHY EATING

14 The Dangers of Sugar and its Impact on Cancer Cells 16 The First Step to a New Diet: Get Rid Of Sugar 23 Try These Herbs and Recipes for Wellness

HEALTHY LIVING

08 The Dos and Don’ts of Organic Gardening 10 Learn About Why Living Soils are so Important 22 Sleep, Exercise and Supplements: The Secrets to Anti-Aging

Healthy Beginnings | March 2018

HEALTHY MIND

18 Ten Steps for Healthy Brain Function (Part 3) 20 A Look Inside — and Outside — the Window to your Dreams

IN EVERY ISSUE 04 24 26 27

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

ON THE COVER 05 06 12 14 22

Back On Track Gearing For Gardening Super Supplements Healthy Eating Anti-Aging

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EDITOR’S NOTE

HEALTHY BEGINNINGS

“I’m as restless as a willow in a windstorm.

I’m as jumpy as puppet on a string.

I’d say that I had spring fever…”

— “It Might as Well Be Spring,” written by Oscar Hammerstein II

Greetings, readers, and welcome to the March 2018 edition of Healthy Beginnings.

I don’t know about you all, but I sure can smell spring in the air. And while history suggests we still have a few brisk days to come in March and into April (and, perhaps, even snow-filled days — after all, we didn’t coin the term “Miracle March” for no reason when it comes to Tahoe snow), I am very much looking forward to the spring season here in Northern Nevada.

One of the great things about March is not just that the Spring Equinox — aka, the first day of spring — is set for March 20 this year, but that on March 11, daylight-saving time ends and we officially “spring forward” by setting our clocks forward one hour at 2 a.m. that night.

Now, for some of you who like to indulge in late-night activities, you might lament this time of year for losing an hour of sleep. However, that short-term “setback” pales in comparison to the long-term benefit we receive for more sunlight in our day, which is a win-win for everyone.

I’m looking forward to the fact the sun will soon start setting after 7 p.m. And while that might mean our mornings will start in darkness early on, I’ll gladly take it for longer days after the traditional workday ends. More sunlight means more time with friends and family. It means more vitamin D in our lives. And, it means we’re oh-so-close to the start of patio wine and craft beer season across Reno-Tahoe.

Yes, a win-win, indeed.

Another great thing about March and the slow burn to warmer temperatures is that we can start thinking about gardening season here in Northern Nevada, and the healthy eating and plantbased options that come with it. As such, that’s our main theme for the March 2018 edition of Healthy Beginnings. Whether you’re looking at spring soil tips (page 10), ideas on how to get your body limber for garden work (page 6) or healthy recipe ideas (page 23) and more, we’ve got you covered.

So read on, and let’s all spring forward together this March!

Cheers!

INTERIM EDITOR

Kevin MacMillan | 775-850-2145

EDITORIAL DESIGN Mikey McGarvey

CONTRIBUTING WRITERS

Elaine Brooks, Carole Bucher, Jessica Cerasoli, Dr. William Clearfield, Dr. Andy Drymalski, Dr. Robert A. Eslinger, Dr. Michael Gerber, Dr. Corazon Ibarra, Annora McGarry, Dr. Kathaleen Martin Midcalf, Dr. Melvin Ibarra Nario Dr. Martin Rutherford, Craig Witt

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.

2018© by Sierra Nevada Media Group. Although some parts of this publication can be reproduced or reprinted, we require permission be obtained in writing. Please email 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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Kevin MacMillan

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Healthy Beginnings | March 2018

BACK ON TRACK

WHAT TO DO IF YOU’RE SLACKING ON YOUR NEW YEAR’S RESOLUTION GOALS

By Dr. Kathaleen Martin Midcalf

my daily walk. So, I thought, “Let’s see if I can walk every single day for a year!” I thought that, by starting on April 1st, I could always claim “April Fool’s” if I failed.

However, I did not fail — and I have continued to walk every single day since that time (at least as of the writing of this article — 1/17/18). I didn’t put a lot of parameters on my walking (the more detailed the intention, the more of a chance of failure because it doesn’t look exactly as you thought it should look).

The only requirement was to walk outside each and every day.

What I discovered is that, by making the decision to walk every day, it was actually easier to do it — I wasn’t deciding if I was going to walk every day. That decision was made. My only decision was when I was going to walk.

Getty Images

It’s March — the perfect time to get back on track to your New Year’s Resolution goals.

We are so excited to begin a new year! We are so excited that we often start planning the new year, while the old year still has plenty of steam!

In our effort to “put off until tomorrow,” we start saying (around Halloween), “This year is almost over and I’ve gotten so off-track, so I will start my new, healthy, bad self next year — right now I’ll have more of my kids’ Trick or Treat candy.”

What if we didn’t get “off track” and then have to get back “on track?” What if we simply followed our path — sometimes stopping to smell the roses, yet always having firm footing on our own track?

Now — yikes! — it’s March, and we’re back (you guessed it) off track again. Can you remember your goals, resolutions and intentions from January 1?

What? Are you searching for your resolution list now? Can you find it, or is it being used to paper your parrot’s cage?

How do we, once again, get on track?

I own a yoga studio. One year I offered a chal-

Healthy Beginnings | March 2018

lenge to my students — come to 30 yoga classes in the 30 days in September and receive 30 percent off the next pass you purchase (this was the challenge offered one September in the past).

My one big tip for getting back on track for your 2018 goals is this — decide what you’re going to do, don’t make it too complicated (take away any unnecessary parameters), and then do it each day.

And, every day is a new day — it doesn’t matter if you messed up yesterday. Don’t throw this day away. Do it today. And, tomorrow is another day — and you do not have to worry about it today. Stay present.

“My one big tip for getting back on track for your 2018 goals is this — decide what you’re going to do, don’t make it too complicated, and then do it each day.”

Well, people love a challenge and I actually had quite a few people get their discount! One of the students asked me, “Kate, is there anything you can do every day for 30 days — besides yoga?” (I guess yoga didn’t count seeing as I was teaching pretty much every day at that time).

Well, I love a challenge too. I promptly forgot about the challenge until April 1, 2015, and then I realized that I couldn’t remember the last day I hadn’t taken

In other words (to quote an old cheer), “take it easy, take it slow, but go … go … go!”

Reverend Dr. Kathaleen Martin-Midcalf is the founder and master teacher at The Yoga Pearl in Sparks, Nevada. She is an ordained minister who holds a bachelor’s degree in women’s studies, a master’s degree in natural health and a doctorate in natural health. For more information, call 775-750-7610 or visit www.TheYogaPearl.com.

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POISE & POSTURE TRY THESE FELDENKRAIS SECRETS TO AVOID INJURY IN THE GARDEN

By Carole Bucher

Getty Images

With gardening season right around the corner, now is the time to get your posture in order.

Gorgeous, ripe, mouthwatering tomatoes, multicolored squash, cucumbers, beans, corn, glorious greens, fragrant herbs, and best of all, no pesticides! Instead, I grow flowers and companion plants to keep pests away and attract friendly bugs and fungi.

I ADORE my garden! Even with our short growing season in Northern Nevada, the primal desire to garden overwhelms me. It kicks me out of winter doldrums and catapults me into a vision of future garden bounty strong enough to make me start planning the hard work that is the backbone of every garden.

And it IS hard work. Backbreaking, blister-making, muscle-straining work, which I do willingly, sometimes lovingly — the bending, lifting, pulling, digging, raking, hoeing hard work. However, this year I have a plan to work more intelligently and avoid garden-related injuries, large and small. How, you ask? Read on.

Generally, gardening injuries happen for two reasons: (1) We don’t pay attention to what we’re doing with our body, and (2) we don’t pay attention to what we feel in our body. That is, until it hurts, right?

So before rushing outside with a rake or shovel, here’s a totally new approach.

• First, lie on the floor and do a brief body scan like the one I reviewed in January’s Healthy Beginnings Feldenkrais article. If it’s warm, go outside and lie on the ground. Spend some blissful moments connecting to the earth, the sky, and feel yourself as part of the life on our planet.

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• Sense the weight and shape of your skeleton; feel your head and shoulders; elbows, wrists and hands; find your spine and low back; your pelvis, legs, feet and ankles.

Can you feel differences right and left? (Remember, this updates your brain-map!)

Follow your breath, your sense of wellbeing, and check your alignment.

• Then when you’re ready, get up mindfully and head to the garden. Don’t do anything painful or unsafe. Practice hearing and trusting what your body and intuition tell you.

8 STEPS TO BETTER ALIGNENT

Now onto specific movement strategies to align your body and avoid injury: 1. Spine straight and long. Your spine runs from your head to your tailbone. Keep it flat, long, comfortable. Don’t bend from it.

2. When you need to bend, bend in the hinge of your hips, not your back.

Fold forward at the crease of the hip joints. Push your butt out behind you while ou bend. This protects your back admirably, and no one will notice but you.

3. When bending or lifting, bend your knees and ankles too. Slowly feel what kind of squat you can manage, and how your joints respond.

4. Keep your feet flat, and feel the connection between your feet and hips.

Foot and ankle mobility means good balance and support from below.

Healthy Beginnings | March 2018

5. When using your arms, keep your wrists straight. Feel the connection up to your shoulders, or down to your hip joints. This reduces carpal tunnel symptoms Use the stronger central parts of your body to help, so the whole body supports the work you are doing.

6. Lifting: hold the lifted object as close to the center of your body as possible. Keep your legs and feet under your pelvis, bending through the hips, knees and ankles, keeping your spine erect. Also, know when to get help. Herniated discs are a high price to pay for not asking. They are debilitating and take a long time to heal.

7. Adjust yourself to keep your center of gravity low during most tasks; keep your spine long and your body aligned.

8. Vary your tasks and have fun. Dig awhile, then sweep; pull some weeds; look at seed catalogs; come back to digging. And check in with your body periodically, from head to toes.

Try different ways of doing the same task. Be playful. Enjoy the process of gardening, not just the end result.

By being in your body actively and attentively, you protect yourself from injury. You experience a sensory connection with nature, absorbing sights, sounds, smells and textures of life all around you. Add in the bounty from your garden … and how much better can life get?!

If you want a more detailed, personal experience of the Feldenkrais Method, you can start Awareness Through Movement classes at any time or see me privately.

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

Photo: Annora McGarry

Brassica

THE DOS AND DON’TS OF ORGANIC GARDENING

By Annora McGarry

There is nothing more rewarding than growing your own food. Gardening can improve physical health through healthier eating and physical activity, while spending time outdoors and contact with beneficial bacteria found in soil have been proven to improve mental health.

Do: Feed Your Soil We often don’t think of soil as a living thing — but that is what healthy soil is. It is not only the dirt and organic matter that we see, but a whole host of other organisms — from microscopic bacteria to earthworms and centipedes, all of which play an important role in the soil health.

Photo: Annora McGarry

Chard

These organisms help to keep the soil healthy and fertile by breaking down large matter and oxygenating the soil, allowing for plant growth.

You may need to continuously amend your soil throughout the growing season to help it to support a healthy garden. Amendments like manure and vermiculite can help to improve soil health and drainage.

Also — if you are able to build a compost bin or pile that is wildlife-proof, composting is an unparalleled way to dispose of food scraps while creating live soil.

Don’t: Over-Fertilize It’s important to feed your soil, but too much of a good thing can ruin your gardening experience. It may help to purchase an at-home pH tester to test your soil composition and quality, so that you are making the correct amendments.

Photo: Annora McGarry

Bok Choy

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The three primary macronutrients that all plants need to survive are Nitrogen (N), Phosphorous (P) and Potassium (K). You’ll often see these nutrients represented as numbers, called an NPK ratio, on fertilizer bags. For instance, a 25-4-2 ratio is 25 percent nitrogen, 4 percent phosphorous and 2 percent potassium.

Healthy Beginnings | March 2018

A basic overview of these three nutrients is as follows: • Nitrogen promotes leafy plant growth. Soil too high in nitrogen will produce green, leafy plants that are late to mature, and may not fruit.

• Phosphorus promotes healthy root growth and fruit and vegetable production, but too much phosphorus can cause leaching into waterways and weed growth — which can choke out the vegetables.

• Potassium is important for overall plant health — benefiting the roots, the leaves, and the fruiting alike. Too much potassium, however, can inhibit a plant’s ability to absorb other helpful nutrients.

Do: Plant what makes sense Not all plants grow alike! Some, like chard and kale, do well in colder climates with partial sun. Some, like peppers and tomatoes, love a lot of sun.

Situate your garden plot where it gets the right amount of sunlight throughout the growing season for what you plan to grow. Want kale for days? Filtered sunlight with partial shade will do the trick. Are carrots more your thing? Try to plant them in full sun!

It is important to also do your research and determine what plants suit the growing conditions in your area, and what will work for you. The length of the growing season, the location of your garden, and other factors may affect what you are able to grow.

Don’t: Overwater It’s so easy to love our plants too much! Pay attention to your soil and only water when the soil is dry — in dry climates, that is probably twice per day. In more humid climates, once a day may be all you need.

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When you water, water the plants deeply, saturating the roots of the plants as well as the parts above ground. Watering properly helps vegetable plants to optimize the nutrients they are getting from the soil and promotes healthy root growth.

Headaches, head movement, breathing, blood pressure, dizziness, sinuses, TMJ

Overwatering reduces the amount of oxygen in the soil, essentially drowning the plants, and can cause unhealthy fungal growth as well as a whole host of other issues.

Neck muscles, shoulders, arms, tonsils, thyroid, asthma

Do: Plan ahead

Heart, lungs, stomach

From establishing a growing schedule that will optimize vegetable production to building the right structure — planning your garden will help it to be productive.

Adrenal glands, liver, kidney

Some seeds are fine to direct-sow, but some do best when they are started indoors and then transplanted. Creating a schedule and making notes of how the vegetables are performing will help your garden to improve.

Small intestines, colon, bladder, reproductive system

Do (Most Importantly): Have Fun With It!

Lower legs, sciatica, knees, feet

Hey, we all have had hiccups with our gardens — it is what makes it so rewarding.

Try something new, have fun with it! Never grown kohlrabi? This year might be your year! Have your tomatoes been struggling in past years? Move them somewhere new. It’s your garden, your domain to try whatever you please and see what suits you.

Annora McGarry is a lover of all things outdoors who has made her home in Tahoe City. She works for Granlibakken Tahoe, a resort, retreat center, and lodge located in Tahoe City, California. Granlibakken Tahoe hosts twice yearly wellness retreats, under its Sierra Soul brand. Visit granlibakken.com to learn more.

Healthy Beginnings | March 2018

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GROW BIG, GROW SMART EMBRACE LIVING SOILS FOR HEALTHY GROWING FOR THE SPRING SEASON

By Craig Witt

Photo: Courtesy Full Circle Soils & Compost

Full Circle customer Amy grew this amazing, award winning garden in 2017 in Carson City, using just quality soil, compost and water.

Spring is right around the corner, and it’s almost time we get back to gardening and landscaping here in Northern Nevada.

The love of gardening and landscaping has always been about creating your own healthy food and watching the fruits of your labor flourish in your own backyard.

Making your neighbors jealous of your beautiful yard and bountiful garden is just an extra perk!

In Nevada, the overall “growing” part of having a successful garden and lush landscape is a little tougher due to our climate. We have a limited growing window that is always plagued with early and late frosts.

We also face a challenge with the lack of biology and nutrition in Nevada soil. In this article, let’s chat about sustainable living soils and how you can overcome obstacles to grow a bountiful garden and beautiful landscape.

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Healthy growing all starts with sustainable living soils.

Achieving BIG and nutritious harvests all starts with what your plants and veggies are growing in, the soil!

Nevada soil inherently lacks nutrition and biology. But, you can build nutrition and biology sustainably in your own backyard. Your goal is to create a living soil.

What is a living soil? Soil that comes packed with its own biology and nutrition so it will continue to sustain growth long term by breaking down plant matter all by itself.

woodchips, straw and other stuff all at once, this has to be good.”

In reality, it’s not! Nevada soil does not have the “digestive capacity” to eat raw materials. You have to “pre-turn” the materials into “food” that our Nevada soil can eat and then provide nutrition directly to the plants.

For Nevada soil, this means you need:

Think of Nevada soil as a fussy baby. You cannot give a baby a raw carrot to eat. You have to cook it, blend it, and make it into baby food because they can only handle food that’s easy to consume and digest.

A LITTLE AT A TIME

Nevada soils are the same. Due to our arid climate and lack of biology, you need to give the soil “baby food.”

You do not want to overdo it all at once. It is in our human nature to think, “If I put on loads of manure,

Healthy Beginnings | March 2018

QUALITY COMPOST The sustainable way of doing this is to give your soil small amounts of quality made compost (humus) that has been fully broken down by an approved composting program such as the U.S. Compost Council Seal Of Testing Assurance program (Shhhhhhh! There is only 1 compost site in Northern Nevada that is approved by this program!).

This compost will have been digested by microbes first and put into a form your soil (and plants) can work with. Look to find quality compost made out of recycled materials from your own local area.

If the compost is made from local ingredients, it will have a similar biological fingerprint to the native soil. If you are bringing in compost made from organic waste that is from an ecosystem far away (like another state), our soil may find it foreign and might not know what to do with it.

Microbes and plants crave calcium, magnesium, sulfur, manganese, boron, iron, copper, nitrogen, phosphorus and other elements. The bigger the buffet, the more choices you’re giving your plants.

Look for quality compost that is also focusing on macro- and micro-nutrition to bring more overall nutrition to the soil that will then transfer to the plant.

SOIL TEST How do you know if your soil will perform this spring and give you a bountiful harvest? How do you know if the compost and soil amendments have all the yummy minerals your plants crave?

You need to get a comprehensive soil analysis with recommendations on how to “fix” your garden and landscape soil. You also need to only buy compost and soil products from suppliers that can provide soil tests on their products.

Also, you need to watch out for cheap compost that may have harmful materials (like human waste, YUCK!).

This crucial step is just like getting a blood test for your overall health. It tells you what is good, what is bad and how to change it!

MINERALS

We’ve shared this information to help you create a more sustainable and nutritious garden this year for your family. Please reach out to us with any questions, tips or tricks at info@fullcirclecompost.com or at 775-267-5305.

Let’s talk mineral nutrition: Organic matter and compost only bring certain food to your soil, which then goes on to feed your plants.

To create sustainable living soil full of nutrition that will then go into your food and landscapes, you need to give the microbes and the plants the “stuff” they crave. This is a buffet of minerals and nutrients that need to be added to the compost you apply to your soil.

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Craig Witt is a farmer and soil enthusiast who owns Full Circle Soils & Compost, a Minden-based company that has plenty of locations throughout Northern Nevada. Visit fullcirclecompost.com to learn more.

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Healthy Beginnings | March 2018

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VITAMIN C, MAGNESIUM AND VITAMIN D THREE IMPORTANT SUPPLEMENTS YOU SHOULDN’T LIVE WITHOUT

By Michael Gerber, MD, HMD Getty Images

It’s important to ensure you’re getting enough vitamin C in your diet.

Vitamin C … and battling scurvy Humans don’t make vitamin C. Only primates, Guinea pigs, fruit bats and man don’t make vitamin C. All the other creatures on the planet make vitamin C in their livers.

A goat that weighs 150 pounds, for example, makes 14,000 mg of vitamin C every day and more when they are under stress.

There are great books documenting the importance of vitamin C (one being “Curing the Incurable: Vitamin C, Infectious Diseases and Toxins,” By Thomas Levy, MD, JD).

Hippocrates recorded cases of scurvy as early as 1500 BC. Please supplement with vitamin C in your daily diet.

Scurvy (a condition caused by severe lack of vitamin C) is rare in modern society, but people with a bad diet, deficient in fresh fruits and vegetables, can get it.

Magnesium … the miracle mineral

Vitamin C is necessary for manufacturing ligaments and proteins. Bleeding gums, anemia, psychiatric disorders, musculoskeletal pain, collagen disorders, artery blockage, sudden death prevention and stress all require adequate vitamin C.

Magnesium activates nerves and muscles, especially in the heart, where it quiets irregular heartbeats and prevents the spasm of arteries, which precede heart attacks and strokes.

That said, too much vitamin C causes diarrhea. When people are sick they can take much more vitamin C without diarrhea, but as they improve, loose bowels ensue — as such, one needs to reduce the dose.

It is calming, acts as a laxative and is an important co-factor with ATP (adenosine triphosphate, which is the biochemical way for our bodies to store and use energy).

Liposomal vitamin C is encased in fatty bubbles and increases absorption by 300 percent. It causes much less diarrhea and is almost as strong as intravenous administration. We give intravenous vitamin C at 25,000 mg to 50,000 mg for colds, flu or other viral or bacterial infections.

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Over 3,500 proteins have binding sites for magnesium. Symptoms of deficiency include constipation, irregular menstrual flow and reproductive difficulties, insomnia, muscle spasms/twitches, loud noise sensitivity, anxiety, irritability, ADD, autism, palpitations, angina, nocturnal leg cramps and migraine headaches.

Healthy Beginnings | March 2018

Magnesium is important for maintaining optimal heart rhythm, muscle and nerve function, blood sugar regulation, reduced colon cancer risk, cholesterol reduction and brain health.

Magnesium glycinate is my favorite form because it is well absorbed and great for muscle relaxation, anti-muscle cramping, sleep promoting and anti-anxiety, and is also laxative, which is important for many people living in the dehydrating, dry desert of Nevada.

Researchers in China found that for every 50 mg increase in magnesium, colon cancer was reduced by 7 percent. A British study found a 13 percent decrease in colon cancer.

The recommended daily magnesium intake is 420 mg for men and 320 mg for women, but most people get only about 20 percent of that amount per day, according to the article, “Magnesium Lowers Colorectal Cancer Risk,” at greenmediainfo. com. As such, supplementing magnesium is extremely important!

Vitamin D … more than a vitamin Vitamin D is a steroid hormone that influences virtually every cell in our body and is easily one of nature’s most potent cancer fighters. It is able to enter cancer cells and trigger apoptosis or cancer cell death.

Intake of D3 (never take the synthetic D2 form) can prevent tens of thousands of deaths from breast and colon cancer. Further studies reveal aged and elderly peo-

ple reduce their chance of developing heart disease and diabetes by 43 percent.

Studies have also shown that optimizing vitamin D levels could help prevent at least 16 types of cancer, including pancreatic, lung, ovarian, prostate and skin cancers. It appears to have a role in preventing all cancers, according to a 2010 article from renowned Dr. Joseph Mercola.

Vitamin D has long been known to make strong bones and prevents osteoporosis and rickets. It also prevents serious infectious diseases such as TB, septic shock, respiratory infections and influenza.

Behavioral disorders, such as seasonal affective disorders (SAD syndrome — i.e., the winter blues) are also helped by vitamin D. Optimal levels of vitamin D can be easily determined by blood tests. Levels of 50 to 70 ng/ml can usually be achieved by supplementing 5,000 iu per day for adults.

Some people require several times that amount.

Children should take ½ that dose or less. Sunshine exposure is great to increase vitamin D but is impractical for most people, especially in the winter. I have never seen any side effects from vitamin D supplementation.

In short, these three nutrients are vital to supplement our long-term health.

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.

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Healthy Beginnings | March 2018

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DID YOU KNOW: SUGAR FEEDS CANCER TUMORS

By Robert A. Eslinger, D.O., H.M.D.

I have been told many times by patients that they have heard from their oncologist or his/her nurse that they can eat anything they want, and sugar consumption does not matter when treating cancer.

Any doctor or nurse who tells you your diet and sugar consumption have nothing to do with tumor growth simply do not know what they are talking about. They need to go back and review their biochemistry and physiology.

Otto Warburg, M.D., PhD, was a German physician who received the Nobel Prize in medicine in 1931 for proving that all cancer cells, no matter the location, use an abnormal method of burning sugar called anaerobic metabolism.

Also referred to as glycolysis or fermentation, this means of burning sugar to get energy to grow is 18 times less efficient than normal aerobic metabolism.

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Too much sugar accelerates cancer growth, so be careful with intake.

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Healthy Beginnings | March 2018

What this means, on a practical level, is cancer needs 18 times more sugar, moment by moment, than normal cells. It obtains this from the bloodstream, which, in turn, gets it from the diet.

Now don’t get the wrong impression. You cannot cure your cancer by not eating sugar. This is because the brain requires sugar at the same intensity as it requires oxygen. So you must have some level of blood sugar for the brain to function.

However, eating concentrated, high doses of sugar is like throwing gasoline on a fire. The fire is the tumor. It will absolutely promote faster growth of the tumor.

into the patient. After about an hour, the patient is put under a nuclear scanner.

The resulting image will detect where the sugar has concentrated. It always concentrates in tumor cells because of their greater need for sugar.

So you can see that high carbohydrate (all carbohydrates turn into sugar in the digestive process) consumption directly promotes tumor growth. Any opinion to the contrary is simply not founded in scientific fact.

“Eating concentrated, high doses of sugar is like throwing gasoline on a fire.”

In his book, “Cancer as a Metabolic Disease,” Thomas Seyfried, PhD, states “the restriction of glucose availability will also downregulate the pentose phosphate pathway, which is glucose dependent. The pentose phosphate pathway includes transkeolase 1, an enzyme involved in driving glycolysis.”

In short, “glucose dependent” means the more sugar available, the more energy is produced and the faster the cancer cells can grow!

This is proven every time a PET scan is performed on a cancer patient to find out if the cancer has spread. Sugar molecules are radioactively tagged and injected

The solution for cancer patients is the consumption of a ketogenic diet with plenty of healthy fats, controlled proteins and very low carbohydrates. This will produce ketones. The brain can burn ketones to keep functioning; cancer cells cannot, they must have simple sugars.

The results out of a recent 9-year study in Belgium prove that sugar accelerates the growth of tumors.

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 | March 2018

15

&

SUGAR HIGHS SUGAR LOWS IF YOU WANT TO FOCUS ON NUTRITION, START BY RIDDING SUGAR FROM YOUR DIET

By Corazon Ibarra, MD, HMD, and Melvin Ibarra Nario, MD, HMD Sugar, a soluble carbohydrate, is responsible for the addicting sweet taste in our food. Sugars are found naturally in most plants but are more abundant in sugar cane, corn and beets.

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There is an excessive amount of high fructose corn syrup in soda, which is the number one source of calories in the United States.

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There are various kinds of sugars, one of which is the group of simple sugars known as monosaccharides. This group consists of glucose, fructose and galactose. The sugar that is prominent in fruits is fructose. The most common and well-known sugar in food is “table/granulated sugar� which is a combination of glucose and fructose.

Healthy Beginnings | March 2018

Glucose is considered the number one source of energy in the human body, especially for the brain. The term “sugar high” comes into play with its excessive consumption.

Our red blood cells also utilize glucose for energy providing capabilities. One gram of sugar equates to four calories that our cells can use. Sugars are quickly digested and absorbed by the intestines, then transferred into the blood to be distributed into the cells. Here they undergo further breakdown to produce energy for cellular function.

Glucose is the basic form of energy our bodies are designed to run on. The dreaded fructose, however, is metabolized differently, and when consumed in excess can put a big strain on our bodies that cause undesired effects and eventually complications.

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Present times reflect an invasion of sugar in our daily lives. The average American consumes about 22 teaspoons of sugar per day, which amounts to 77 pounds of sugar per year.

It can be seen through the excessive consumption of high fructose corn syrup (HFCS) found in soda, the number one source of calories in the United States. Fifty-five percent of sweeteners used in food and beverages are made from corn. The food and beverage manufacturers use this because it is cheaper and sweeter than any other form of sugar.

It is a fact that the human body cannot effectively digest excessive amounts of sugar.

As previously mentioned, glucose and fructose have key differences in the way they are metabolized.

The comparison is that 20 percent of glucose is metabolized in the liver which is then utilized by every cell in the body and is immediately “burned up” after consumption.

On the other hand, HFCS (found in sweets and soda) is metabolized more quickly, flooding the body and converting directly to fat, eventually leading us to a metabolic disaster.

This acts as evidence that fructose, found in sweets, soda and fruits (especially if taken in excess), is harmful.

This now brews all sorts of problems that has ill-effects to our health.

Depression, anxiety fatigue, faulty judgment, irritability and emotional outbursts are common

SUGAR’S MAJOR DANGERS: According to Dr. Joseph Mercola, the 10 major dangers of fructose are: 1.

2.

It can lead to Diabetes Mellitus.

Consuming fructose is far worse than eating fat.

3. It can cause a chronic and a low level

of inflammation for the body.

4. Elevates uric acid levels that leads to gout.

5. Obesity 6. Heart Disease 7. Hypertension 8. Stroke 9. Kidney Disease 10. Cancer

Studies have also shown that fructose is readily utilized by cancer cells to increase their growth, thus facilitating the cancer to metastasize.

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As a general recommendation, total fructose consumption should be below 25 grams per day, which includes that from fruit.

According to research from New York Times bestselling author Dr. Joseph Mercola, sugars are toxic, addicting and deadly. We must recognize that sugar is one of the most damaging substances in our everyday diet.

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

Healthy Beginnings | March 2018

775-359-1222 doctrbil9@gmail.com | www.DrCleafield.net 9550 S McCarran Blvd, Ste B • Reno, NV 89523

17

10 STEPS

FOR HEALTHY BRAIN FUNCTION HOW TO DELAY — AND POSSIBLY REVERSE — ALZHEIMER’S DISEASE (PART 3)

By William Clearfield, D.O.

EDITOR’S NOTE: This is the continuation of a series of articles by William Clearfield, D.O., regarding his fictional patient, Teddy, and his battles with Alzheimer’s Disease. Visit www.hbmag.com to read parts 1 and 2.

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Make sure you get enough Vitamin D in your diet.

“You forgot already you drove your Lincoln through the back of your kitchen and put the car keys in the freezer, right?” I said.

“I’m eighty percent (80%) better on the first three,” Teddy said. “That’s batting .300. In Big League Baseball, I hit .300; I’m a multimillion-dollar superstar.”

Teddy, my favorite six-foot-three-inch, formerly 295 pounds, but now 278 pounds, patient is back. Two months ago, having indeed wrecked his car driving into his refrigerator, he began our 10 step, healthy brain program.

“Well you’re not in Big League Baseball,” I said. “You wanted me to go slow. So I’m giving it to you a little at a time. You don’t quit a marathon on the first hill and say you won.”

“I have to fix you,” I said.

“I’m getting ‘Old Timer’s’ disease. Yada, yadda, yadda,” you said. “And what did I tell you?”

“You have a 10-step program,” Teddy replied.

“Exactly,” I replied. “Ten steps. Not one. Not two. Not three. Ten. Remember?”

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“Doc,” Teddy said. “I feel great. I got your first three.

I’m watching my sugar. I cut down on bread. Steph (Teddy’s wife) makes sure I sleep seven hours a night now. And I’m even eating avocados and coconut oil.

That’s enough for an old codger like me.”

“Teddy, Teddy, Teddy,” I said shaking my head. “Ten steps, not three.”

As a reminder, I told Teddy, here are the full 10 steps for healthy brain function:

1.

2.

3.

4.

Keep Your Blood Sugar Balanced Eat Healthy Fats Get Adequate and Restful Sleep Vitamin D3 is Essential for the Brain to Function Properly 5. Get Your Gut in Order 6. Maintain Adequate Methylation 7. Balance Your Hormones 8. 6 Fixes for A Healthy Heart 9. Exercise 10. Lifetime Learning I gave him my best, “I’m disappointed in you” look.

“Geez,” Teddy said. “Alright. Alright. We’ll keep go-

Healthy Beginnings | March 2018

ing. Just step 4 today. Changing stuff is hard. You can’t be throwing everything at me at once.”

“Excellent,” I said, clapping my hands. “Once you get this, I expect you to go to the senior center and tell your friends. See one. Do one. Teach one.”

“And steal your thunder, Doc?” Teddy asked.

“I have enough to do,” I said. “Besides, your friends will believe you more than me. Trust me on this. So here we go. Step 4; Vitamin D.”

Step 4: Vitamin D3 is Essential for Proper Brain Function Vitamin D (cholecalciferol) is a fat-soluble vitamin formed in skin from exposure to sunlight. Best known for enhancing the absorption of calcium from the intestines, Vitamin D is essential for building and maintaining bone density.

Vitamin D therapeutically mitigates cardiovascular disease, hypertension, diabetes, osteoarthritis, multiple sclerosis, seizures, migraines, polycystic ovaries, musculoskeletal pain, autoimmune disease management, fibromyalgia, and cancer prevention and treatment.

Individuals taking Vitamin D supplements are 7 percent less at risk of death from all causes than those who do not, according to a 2009 article in the journal, “Nutrition Research.”

The reference range for vitamin D is between 30-100 ng/ml. Our “optimal, better than normal” goal is 5080 ng/ml.

On average, an individual has double the risk of myocardial infarction with a blood level that’s less than 34 nmol/1. Deaths from cardiovascular disease are far greater in the winter months in northern, cold climates than in more temperate areas.

Individuals who average less than 30.6 nmol/L are at a 378 percent increased risk of cardiovascular mortality, according to the 2009 article, “Vitamin D and Mortality in Older Men and Women,” in the journal, “Clinical Endocrinology.”

Vitamin D3 is essential for increased nerve growth in the brain. It facilitates planning, processing information, and formation of new memories.

Inadequate levels of Vitamin D3 result in poor brain function. In traumatic brain injury patients, adequate Vitamin D (and Progesterone) levels significantly enhance neuroprotection. Vitamin D deficiency increases inflammatory damage.

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“So, there you go, Teddy. Step 4. Next month we tackle your gut,” I said.

“I can’t wait,” Teddy replied. “Let me guess. Anything that tastes good, I can’t eat.”

“You remember what Mark Twain said?” I asked.

Teddy nodded.

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.

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19

A WINDOW BETWEEN TWO WORLDS

By Andy Drymalski, EdD She can see a brightly colored scene behind the wall, although it is blurry due to the beads. She senses that it is a beautiful garden. She would like to step through the beaded wall into the garden, but she is unsure how high she is above the garden. She doesn’t want to fall and risk dying, so she does not pass through the wall.

Death can be frightening. Even though we may be given assurances that something beautiful or peaceful awaits us, our conscious mind can have difficulty trusting. Often this is because we identify our being with our body.

No body, no being goes the rational-materialistic view of life.

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Window experiences with dreams can convey the idea that another life awaits beyond the threshold of death.

A woman approaching death dreamed she entered an immaculate room of marble flooring. She walks around an empty chair that faces the entrance. Beyond the chair is a wall of prismatic glass beads.

Get Outside and RIDE

Another woman approaching the end of her life experienced the following visions on a regular basis:

I look out my window and see people of many ages enjoying a summer day.

Some are riding bikes, red bikes. Some are moving about on small boats. They look up at me, move towards me, and then glide over the top of my apartment.

In another area people are square dancing. Sometimes there is a line of people

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dressed in green. They wear masks that depict the heads of different animals, such as a dinosaur or a lion. Nearby my patio door there is often a woman with a small child, and the woman’s mother as well. Usually I only see these images at night when I am inside looking out my window.

Not long after the death of her beloved dog a woman dreamed:

I’m in a large building filled with people and dogs. The dogs are being tested for work as therapy dogs. The woman who is interviewing me doesn’t realize my dog has died. I begin crying because I am so sad. Another woman approaches and takes me over to a large window which overlooks a field of frolicking dogs. When I finally spot Harry I am full of joy that he is well and happy. But the woman tells me I can’t go and pet him. He is in another realm now.

The day she died an old woman dreamed that she saw a lit candle on the windowsill of her hospital room. The candle flame suddenly went out and she was overcome by fear and anxiety.

But then, just as rapidly, the candle relit on the other side of the window and she promptly awoke (reported by Marie-Louise von Franz in her book, “On Dreams and Death,” p. 64).

THE FELDENKRAIS METHOD® OF MOVEMENT IMPROVEMENT

A window is a powerful symbol in these types of experiences. At the same time it establishes a boundary it also allows a glimpse into the future, into a world that beckons from the other side.

Does a beautiful garden actually await the first dreamer? Will the dog owner be united with her pet, or the woman having visions enter a world of people riding bikes and dancing? Perhaps. We don’t know.

But more important than the specific objects and people depicted, may be the mood and symbolism behind the images. For the dog owner and the women nearing death, color and new life are reflected: flowers growing, dogs playing, people enjoying a serene summer day, a mother and child, an extinguished flame that is reignited.

Such window experiences convey the idea that another life awaits beyond the threshold of death. The window offers a view, but maintains separation until your appointed time.

Dr. Andy Drymalski is a Nevada-licensed psychologist and Jungian psychologist in private practice in Reno and Carson City. He specializes in psychotherapy for depression; grief and loss; life transition issues; personal growth; and Jungian dreamwork. To learn more, visit www.renocarsonpsychologist.com or call Andy at 775527-4585. Enjoy his blog at Jungstop.com.

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Healthy Beginnings | March 2018

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21

AGE … AGAINST THE MACHINE

EXERCISE, SLEEP AND SUPPLEMENTS: THE TOP ‘SECRETS’ TO ANTI-AGING

By Elaine Brooks

Researchers also found that doing squats were one of the most important exercises to do daily. Building the thigh muscles equated to longer life, as they are among the longest muscles in the body and work with the core muscles to help with strength and balance.

This helps as we age to prevent falls, which we all know can be deadly or at the least debilitating for some times even years.

And of course, there is sleep. As the great bard Shakespeare said, “Sleep that knits up the ravell’d sleave of care, the death of each day’s life, sore labour’s bath, Balm of hurt minds, great nature’s second course, Chief nourisher in life’s feast.”

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A diet high in antioxidant foods, like artichokes, can slow down aging and help prevent or reduce cell damage.

Every day, every minute, every second we are aging, and most of us are looking for an instant cure to stop this process.

Science has been working on this for years, and some progress has been made. Researchers at the University of Utah have found some interesting facts concerning “Telomeres.”

Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces. Without the coating, shoelaces become frayed until they can no longer do their job, just as without telomeres, DNA strands become damaged and our cells can’t do their job.

Telomeres can be a predictor of longer life with more vitality. With each cell division, these get shorter, so as we age, they wear away like a candle wick burning down. Now there is evidence that telomeres can regrow if people switch to, and maintain, a healthy lifestyle.

The researchers in Utah studied centenarians around the world and found they had no one food in common, but all did eat a wide range of antioxidants and fermented foods. A diet high in antioxidant foods, like

22

berries and artichokes, can slow down aging and help prevent or reduce cell damage.

Also, taking a multivitamin supplement to bridge the gap between the foods you’re eating and what your body needs might lengthen telomeres as well. One study found that women who took a daily supplement had telomeres that were about 5 percent longer than nonusers.

Another nutrient that has been found to help with telomeres is “Curcumin,” a great anti-inflammatory.

Inflammation is not only hard on the body, but affects all of the body, not just muscles, but the brain and all of your cells.

Some nutrients that are believed to protect cells and their telomeres from oxidative damage are Vitamin E, Fish Oil, D-3, Folic Acid, Zinc, Magnesium, Resveratrol, Green Tea Extract, Beta Carotene, Selenium, Ashwaganda, Ginseng, Ginger, Rhodiola, Spiralina, N-Acetyl Cysteine and Alpha Lipoic Acid.

Another very important part of the equation is exercise. Regular exercise helps to keep the body working at its optimum.

He wasn’t too far off. Without a good night of sleep, our cells, our bodies and our mind cannot use that time to repair themselves. Studies have shown that 7-8 hours of sleep is optimal for our repair and regeneration of the body and mind. Most of us, however, get far less. We won’t go into that here — that is a huge topic that many have covered before, so suffice it to say, work on it, please.

And of course, I couldn’t get away without mentioning my favorite skin anti-aging essential oil, Frankincense. I love Frankincense. Cleopatra used it with other oils on her skin, and we know she was quite a looker in her time.

I like to combine it with a small amount of Coconut oil and gently pat it on my face and neck. We’ll see how this goes, just started a few weeks ago, but think I am seeing a change, at least feeling one. Yeah! Also, it’s great for sore muscles, so use it there too!

I hope this gives you hope for making a change for the better in your life. Grow those telomeres, do those squats and get more sleep and make a difference in your life.

As with all supplements, please advise your health practitioner when using or adding any medications or other supplements.

Elaine Brooks is owner of The Herb Lady, located in Sparks. Visit www.Herb-Lady.com or call 775-356-1499 to learn more.

Healthy Beginnings | March 2018

By Jessica Cerasoli

HERB YOUR ENTHUSIASM

TRY OUT THESE HERBS AND RECIPES FOR LATE-WINTER WELLNESS COMPLIMENTARY FACE PAINTING

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Saturday, February 14th only: From 12 pm to 2forpm. there will be Medicinal mushrooms, like shiitake, are great winter wellness. a face painter at the Day Lodge.

MUSHROOM MEDLEY-MISO EPICMIX SOUP

PHOTO Steam

for about an hour (replacing the pot’s water as needed). If too much, you may also gently simmer • 3 medium size fresh shiitake mushrooms, Saturday andwashed Sunday - EpicMix Photo will have large conversation the ingredients together in a pot on the stove; served and sliced hearts for guests to take photos with in various locations around garnished with pine nuts.

• 2 bunches fresh maitake mushrooms, washed Photographers and sliced the resort. will also be available at the race course • 8 medium size fresh oyster or other mushroom, taking photos.

This is especially efficient in assisting with recovery From a western physiological perspective, the adrenal washed and sliced from injury or surgery and women feeling drained after glands assume a very similar role. They help support • 2 tablespoon dark sesame oil menstruation or childbirth.

VALENTINE’S SCAVENGER HUNT us through all of life’s stressors and demands including • ¼ medium sized onion, diced psychological and physiological. The goal is to rebuild QI SOUP FORhidden BUILDING Saturday and½Sunday - WEI prizes will be in IMMUNITY the village and on • About 7 ounces soft or firm tofu cut into inch and reserve our energy versus spend it.

Fill a pot up two thirds with water then add: the mountain to be found. cubes (optional) • 1 medium sized green onion, ends trimmed, chopped This can be accomplished by engaging in less strenuous • Huang qi (astragalus) 5-7 sticks PIN • 3 ½ cups Dashi soup stock EPICMIX VIRTUAL activities, keeping warm, and consuming primarily • Reishi — 1 medium • Approximately 4 tablespoon white miso paste warm foods (cooked versus raw or cold) and liquids.

• Slightly sprouted beans or pre-soaked — ¼-the ½ cup Come ski on Valentine’s Day, Saturday 2/14, and receive Ski (adzuki, black, etc) pin and on your account.

Directions: Add sesame oilHeart to a pot saute EpicMix Homemade bone broth or stock is one of the most mushrooms and onions. Add soup stock, bring to a boil Directions: Bring water to a boil, simmer for 20 nutritionally dense and easily absorbable foods, which then reduce heat and let simmer for 2 minutes.6330’ On the TAVERN minutes, and then add: makes it very beneficial this time of year. The vital side, thoroughly mix miso with a couple tablespoons of nutrients provided by broth gut and Tavern 6330’pour will of(½ all-dessert sales on FEBRUARY 14,strengthens 2015 -theFEBRUARY • Organic10% barley 1 cup) depending onFebruary thickness cooked15, broth 2015 until no lumps remain; gradually thebe donating 14th to Tahoe SAFE Alliance.

They will also be offering a Valentine’s aids in the body’s ability to take in and get the most out desired miso back in the pot and stir before serving.

Day Menu on 2/14. • Simmer another 20 minutes and then add favorite of the foods we eat.

WOOD EAR AND RED DATE CUPID’S COURSE VALENTINE’SREJUVENATING FUN RACE vegetables such as: carrots and celery; cabbage; DESSERT SOUP These qualities can be further enhanced by adding herbs STAR GAZING SNOWSHOE TOURS beet tops or chard, collards, mustard greens, etc.; To held 10:30 pm.some each to itsbepreparation.

We am have to put3:30 together of day. our Challenge your loved sea vegetables such as nori, kelp, wakame, etc.; • ½ cup (20 grams) dried black wood ear (hei mu Time: Varies. Take advantage of the dark skies above Northstar on one to aand head-to-head Valentine’s race most basic traditional formulas to help support and and find out who gets potatoes (optional); or gobo (burdock root). er) — soak for 30 minutes ain snowshoe warm water —tour it will and telescopic viewing with star guide and poet bragging rights the next year!

Skiers tonify the body.

They for can be easily added to stocks with and riders of all levels significantly expand in size.Tony DrainBerendsen. and cut off anyThe 2 to 2.5 hour guided tour begins at the Cross are participate in this fun race at our EpicMix Race little welcome to no change to in flavor.

Cerasoli, LAC., RN (BSN), is a licensed fibrous edges. Slice in to ¼-inch slices Ski, TelemarkJessica Country & Snowshoe Center at 5pm. The group Venue. EpicMix Race fees will be $6. acupuncturist at Elevate Wellness in South • 6 dried Chinese red dates (hong zao), seeded will trek through the serene forest while observing the starry sky Some of the more commonly known herbs and foods Lake Tahoe. Visit www.elevate-wellness.com for teaspoon rock sugar or honey, to taste The firstgreat 150forracers receive • a 2complimentary above, all while working your way to the Village at Northstar. Each that are winter each includeday the will medicinal more information on • 3 cups water Northstar Valentine’s Day pin. adventure will include a laser tour of the stars and constellations, mushrooms (reishi, shiitake, turkey tail, lions mane...), Elevate Wellness.

• 2-3 teaspoon pine nuts (optional for garnish) a telescopic viewing using top-of-the-line Celestron telescopes, astragalus, ginger, onion, garlic, black will be donated to the 50% of allcinnamon, race fees collected both days a chance Directions: Combine wood ear,and Chinese red dates,toandrelax around a fire pit and warm up with wine pepper, clove andAlliance. turmeric.

Tahoe SAFE sweetener with the water in oven proof PlaceDogs dish on leashes are welcome to join in the fun! and hotdish. cider. tray orand rack within a lidded wok or pot.

The mission of Tahoe is to endonto thesteamer incidence The above suggested herbs areSAFE said to Alliance warm the interior trauma partner violence, sexual violence, and assistof thedomestic/intimate immune system in venting pathogens. and child Lake Tahoe and Truckee.

Here are someabuse recipesin youNorth might like to try: March is the final month of winter, which means this is still a very restorative time of year: In Chinese medicine, winter is associated with the kidneys, which are our energetic store house; our savings account.

Valentine’s

WEEKEND FESTIVITIES AT NORTHSTAR

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by Kim

Tahoe Alliance believes IMMUNE SAFE BOOSTING CHICKEN BROTH every person has the right to live a life free of violence and abuse.

• Onecore 2-inchof piece The ourof ginger beliefs is that violence • 3acloves garlic peeled and crushed is learned behavior and therefore it • 1 medium leek, scallion or onion roughly chopped can be prevented.

Through education, • 1 pound chicken bones — the easiest way to get these advocacy and engaging everyone in to save them baked chicken ourarecause, we from cana roasted createorviolence-free communities relationships • 4 dried or freshwhere shiitakehealthy mushrooms, rinsed thrive.

Forsized more information please visit • 6 medium pieces / 20 grams astragalus tahoesafealliance.org.

• 12 cups water

Directions: Combine and cook all ingredients for 2 hours, strain and enjoy.

Organic Hair Color

by Kim SALON

Highest quality non-toxic hair color 100% grey coverage • non-toxic Hair Color • Private salon environment • 100% Grey Coverage • One-on-one consultation, • Rich in Nutrients highly personalized service • Kim specializes in Color, • Expert color, cutting and texturizing Cutting & Texturizing • No PPDs – environmentally friendly • •

FULL-SERVICE

A FULL SERVICE SALON

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

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

Healthy Beginnings | March 2018 February 2015 Life’s a journey. Make it a healthy one.®

7

Visit www.HBmag.com

23

WELLNESS DIRECTORY ACUPUNCTURE The Finley Center – Acupuncture & Naturopathic Medicine

CHILDBIRTH SUPPORT

FITNESS AND MOVEMENT

Bright Heart Birth Services

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.

24

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, Mind-Body connection and frequency therapies. Visit us to see the possibilities awaiting you!

Healthy Beginnings | March 2018

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 | March 2018

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

25

THE CORK BOARDS LIFE’S A JOURNEY. MAKE IT A HEALTHY ONE.

HEALTHY BEGINNINGS Healthy Beginnings Magazine’s mission is to provide resources and information on alternative and integrative medicine, nutrition, fitness, green living, sustainability and products and services that support living a natural, holistic and healthy lifestyle.

HERE AT ACTIVE PHYSICAL THERAPY WE TREAT INDIVIDUALS WITH VARIOUS INJURIES INCLUDING:

Drs. Anderson and Spevak hold Doctoral Degrees in Physical Therapy and teach Kinesiology at the University of Nevada, Reno.

• Sports injuriesincluding lifting, running and Crossfit • Vertigo/balance problems • Headaches • Spine injuries

• • • • • • • •

Feet/ankles Legs Knees Hips Back Shoulder Elbows Wrists

www.activeptreno.com | 3594 West Plumb Lane | Reno | 775.786.2400

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Healthy Beginnings | March 2018

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

SnowFest!

Winter Carnival Kick-Off 5 p.m., kicks off 10-day event Gar Woods, Carnelian Bay tahoesnowfestival.com

8

International Women’s Day A day to celebrate the impact of women across the world. internationalwomensday.com

3

I Mom So Hard 8 p.m., live performance of popular Facebook series Silver Legacy Resort Casino, Reno silverlegacyreno.com

3

Early Childhood Expo 9 a.m., early childhood resource fair for parents Boys and Girls Club, Carson City bgcwn.org

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

14

2

Full Moon Snowshoe Hike 5 p.m., guided snowshoe hike under full moon Diamond Peak, Incline Village diamondpeak.com

13

9

Carson Valley Star Party All-day event River Fork Ranch Preserve, Minden astronomynv.org

10-11

McKinney Cup All-day giant slalom races both days, sponsored by Tamara McKinney.

Mt. Rose Ski Tahoe, Reno farwestmasters.org

11

Daylight-Saving Time Ends Don’t forget to “spring forward” and set your clocks ahead one hour!

6

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

7

55+ Ski Clinics 9:30 a.m., adults 55 and over Diamond Peak, Incline Village diamondpeak.com

Healthy Beginnings | March 2018

Donner Lake Photo Walk 4:30 p.m., with Truckee photographer Grant Kaye Meet at Atelier, Truckee ateliertruckee.com

Pi Day Fun Run 6:14 p.m.

(March 14 is Pi Day) Korean Veteran’s Memorial Park, Carson City visitcarsoncity.com

20

15

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

Intuitive Eating Noon-1:30 p.m., start of 5-day healthy eating course.

Carson Tahoe Health, Carson City carsontahoe.com

16-18

22

The Sound of Music Multiple performances each day of the Rodgers & Hammerstein classic.

Pioneer Center, Reno pioneercenter.com

Spring Equinox The first day of spring officially begins at 9:15 a.m. PST.

20

Wine Walk at Heavenly Village 5- 8 p.m., several locations Heavenly Village, South Lake Tahoe theshopsatheavenly.com

6th Annual Leprechaun Race 8:30 a.m., 5K run/walk Discovery Museum, Reno http://Race178.com

12

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

Learn to GROW Gardening Workshop 2 p.m., learn about gardening, pollinators and beekeeping.

Carson City Community Center visitcarsoncity.com

25

18th Annual Dummy Downhill 10 a.m., watch dummies get launched off a big jump Diamond Peak, Incline Village diamondpeak.com

25

Something Blue Wedding Expo 11 a.m., hosted by the South Lake Tahoe Wedding & Honeymoon Association Montbleu, Stateline tahoeweddings.org

Happy St. Patrick’s Day!

22 11

24

17

5

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

18

Reno Leprechaun Crawl Thirty locations and thousands of leprechauns throughout downtown Reno. crawlreno.com

Mindfulness-Based Stress Reduction 5:30 p.m., free intro session for 8-week classes.

Tahoe Forest Health Center, Truckee tfhd.com

17

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17

Camp Richardson Snowshoe Cocktail Races 5 p.m. at Beacon Bar and Grill Camp Richardson, South Lake Tahoe camprichardson.com

Gotta Dance!

6 p.m., fundraiser featuring “celebrity dancers” Douglas County Community Center, Gardnerville visitcarsonvalley.org

28

Buggy Bootcamp – Stroller Fitness 10 a.m., every Wednesday and Friday Truckee Community Arts Center chamber.truckee.com

30-31

Brewfest and IPA 5K Fun Run Live music, beer tasting, fun runs and more both days.

Heavenly Village, South Lake Tahoe tahoesouth.com

27

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

HEALTHY BEGINNINGS Reach to over

15,000 READERS PER MONTH

who are interested in health and wellness.

Tahoe City

nevada

california

Truckee

Sparks Reno

Incline Village Carson City

Lake Tahoe

Minden Gardnerville South Lake Tahoe Reno

Truckee North Lake Tahoe Northern California

8.7%

South Lake Tahoe

6.0%

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37.5% Sparks

Carson City Gardnerville

9.8% 11.0%

For more information on how we can help you reach your target audience, email

MARKETING@HBMAG.COM

Healthy Beginnings Magazine’s mission is to provide resources and information on alternative and integrative medicine, nutrition, fitness, green living, sustainability and products and services that support living a natural, holistic and healthy lifestyle.