As true as that statement might be, the logic behind it is passé. When those types of comments made their debut, I’m pretty sure fast food chains, coffee chains, ice cream chains–etc., etc.–were not readily available to all. Even if you go back 50 years, the general public did not frequently eat the way the general population does now. Not to mention, with the growth of families where both parents work, the growth of restaurants greedily followed.

During my childhood, it was exciting to eat out; a “special occasion.” However, as both of my parents began to work longer hours, eating out became more normal to me. Sure, they chose “healthier” restaurants, but it still impacted my view on eating habits.

That being said, you don’t need the holidays to have a lapse in a healthy diet. All you have to do is drive down the street, and you’re bound to reach a fat-filled destination. Plus, with strategic marketing lurking at every corner, every day could be viewed as a holiday…there always seems to be a reason to “buy now” or “eat now.” There are always opportunities to indulge. Sure, the holidays come around once a year, but that “special” indulgence is not as special anymore. It is with us; everywhere we turn, throughout the entire year.

So, those ten desserts, they mean something more to me than just letting loose and teaching my kids it’s ok to over-indulge during the holidays. Instead, I can teach them that it’s ok to have a dessert, or even two smaller desserts, at the many holiday type parties we attend–rather than gorging on ten at one time. To me, moderation is the most important lesson of all.

With that, make sure to check out this month’s article on childhood obesity–an interesting look at kids’ eating habits at school and at home.

Pause. Breathe. & Be Well,

Ffjorren Zolfahgar

Editor & Content Director

Summer is in the air and many of us are geared up for outdoor activities like camping, hiking, gardening, fishing, and other sports. Whether you’re outdoors, at home, in the office, or even driving in your car, it’s important to have a first aid kit on hand. Being prepared for an emergency is the best way you can practice safety and help ensure you can enjoy the things you like to do.

For those looking for natural alternatives to a mainstream/allopathic first aid kit, here are a few recommendations:

HERBAL REMEDIES

Feverfew & White Willow Bark

Curcumin (Turmeric)

Colloidal Silver & Grapefruit Seed Extract

Povidone Iodine

Licorice Root & Echinacea

Lysine

Aloe

Rhubarb Root

Ginger

Med-Eye Wash (eye wash/compress)

Water purification tablets (iodine capsules)

PRINCIPLE EMERGENCY MATERIALS

Adhesive bandages (assorted sizes)

Cotton gauze or swabs

Sterile compress dressings

Cloth tape

1 blanket (space blanket)

1 CPR breathing barrier

1 instant cold compress

2 pairs of non-latex gloves

Scissors

Tweezers

Soap

Oral thermometer (plastic/non-mercury)

First aid instruction booklet

What do these herbal remedies do?

Anti-inflammatory/ Fever Reducers/ Aches and Pains

• Feverfew has been used for centuries in European folk medicine as a remedy for headaches, arthritis, and fevers.

• White Willow Bark’s active chemical is salicin, the basic chemical synthesized by German chemists in 1853 to create aspirin. It can be used to treat headaches, fever, arthritis, inflammation and other pain.

• Curcumin (Turmeric) has antibacterial and anti-inflammatory action that can be used to treat minor wounds.

Antiseptic/Antibiotic (Cuts & Scrapes/Wounds)

• Colloidal Silver (Liquid & Gel) can be used topically to fight fungal infections of the skin or nails and to promote the healing of burns, wounds, cuts, rashes, and sunburn. It can also be used internally to fight infection as it has been shown to be effective against more than 650 disease causing organisms.

• Grapefruit Seed Extract is one of the most powerful broad-spectrum antibiotics available for use and is said to be perhaps the only true “antibiotic” of all herbs.

• Povidone Iodine as an antiseptic solution destroys a wide variety of microorganisms by local irritation and germicidal action. It is used to cleanse and disinfect wounds.

Sore Throats/Coughs

• Licorice root has been prescribed throughout history for colds, cough, sore throat, asthma, and other respiratory complaints. In Europe, it is still used extensively in cough formulas.

• Echinacea actively stimulates saliva and numbs the tissue it comes into contact with to treat any infection causing a sore, swollen throat. It can even be used as a wash to treat poisonous stings and bites.

Cold Sores/Fever Blisters

• Lysine is an essential amino acid that can be used to effectively fight and prevent herpes outbreaks. To maximize its effects, avoid foods that are rich in arginine (chocolate, peanuts and almonds).

Burns/Sunburn

• Aloe is an anti-inflammatory and antibacterial that can be applied topically to burns to speed wound healing and prevent infection. It keeps burn tissue moist, soothes the damaged tissue, and restores lost body fluids directly through the skin.

Diarrhea/Constipation

• Rhubarb root is used in large amounts for relief from constipation, whereas small amounts of the herb are used for diarrhea. It is also helpful to prevent and eliminate hemorrhoids.

Indigestion/Nausea (Motion Sickness)

• Ginger has anti-nausea action that relieves motion sickness and dizziness. Studies have shown that it works better than standard drug treatments in treating effects of vertigo. It can also be used to relieve indigestion and abdominal cramps.

There are books upon books of herbal remedies, but the ones included in this natural first aid kit are a few that stand out. Keep in mind, what works for one individual might not work for another. Our bodies are naturally different and will sometimes respond that way. Now, enjoy the beautiful summer weather and remember to stay prepared!

References:

1) http://medical-dictionary.thefreedictionary.com/povidone+iodine

2) Balch, Phyllis A. and James F. Balch. Prescription For Nutritional Healing. Avery, 3rd edition, 2000.

3) Buhner, Stephen Harrod. Herbal Antibiotics. North Adams: Storey Publishing, 1999.

4) Castleman, Michael. The Healing Herbs. Emmaus: Rodale Press, Inc., 1991.

5) Ody, Penelope. The Holistic Herbal Directory. Edison: Chartwell Books, Inc., 2001.

June-Sept. 2011 National Wildland Fire Outlook

Weather and Climate

As the western U.S. transitions into summer, temperatures are generally expected to be above normal beginning in July, with below normal precipitation across the Northwest and Northern Rockies Areas.

________________________________________

*National Interagency Fire Center

Predictive Services. Issued: June 1, 2011

Every year nearly 3,500 Americans die in home fires and approximately 18,300 are injured. Children and the elderly are especially at risk in home fires because they are less able to escape when fire strikes. You can improve the chances that your family will survive a home fire by making sure that they can escape quickly if necessary.

Have a Plan. The primary fire safety strategy for any home is to warn the occupants early. The best way to get the earliest warning of danger is by installing enough smoke alarms. The other part of the home fire safety plan is for everyone to get out quickly. When you are awakened in the middle of the night to a fire, your thinking may be confused, so it is important that you practice your escape plan ahead of time. That way, your whole family will know what to do.

Preparing Your Escape Plan

•  Have at least two working smoke alarms, test them monthly.

•  Plan two ways out of every room.

•   Practice your escape plan twice yearly.

•  Have a designated meeting place a safe distance from your home.

•  When the smoke alarm sounds, head straight for the exits. Do not stop.

•  Practice crawling low under smoke.

•  Use the back of your hand to test doors. Do not open hot doors. Use your backup exit instead.

•  Be cautious opening doors that seem cool.

•  Go directly to the designated safe meeting place.

•  Call the fire department from a neighbor’s home.

•  Once outside, stay out.

Most people do not realize how quickly fires can grow. A home fire can become a killer in as little as 3 minutes. By practicing your escape, you can make every second count.

Preparation Saves Lives. A working smoke alarm is the best way of alerting residents to a fire. Smoke alarms save lives, families and firefighters. While the message is simple, statistics show that Americans need to pay more attention to not only installing, but maintaining the smoke alarms in their homes. A smoke alarm with a dead or missing battery is the same as no smoke alarm at all. According to the National Fire Protection Association, in 2003-2006, almost two-thirds of home fire deaths resulted from fires in homes with no smoke alarms or no working smoke alarms.

The right equipment combined with simple maintenance, basic fire safety techniques, and a bit of organization can help make the difference when preventing a fire in your home. Prepare your home as if your life depends on it. IT DOES!

• Buckwheat and brown rice

• Seaweeds rich in iodine and microminerals, such as Hiziki, found in macrobiotic or Asian food sections

• Wheatgrass and barley grass

• Sulfur rich vegetables including broccoli, cabbage and mustard greens

• High-pectin foods including carrots, sunflower seeds and apples

• Liver-cleansing foods such as artichokes, beets and radishes

• Fermented foods such as miso and unpasteurized sauerkraut

References:

1. www.brigittemars.com

2. www.amazonherb.com

On average, we take 24,000 breaths each day. That is close to 3,000 gallons of air, per day. Since we spend about 80 percent of our time indoors, it is important to know the contaminants that affect our indoor air quality, and health.

These contaminants include: particulates: solid and liquid substances light enough to float in air such as dust, dirt, smoke and pollen, etc; biological contaminants: bacteria, viruses and molds; and, chemical pollutants: tobacco smoke, ozone from photo copiers, emissions from building products, cleaning products, nail polish, etc.

Everyone is affected by poor indoor air quality, but persons with asthma, allergies, respiratory conditions and children are especially sensitive. Air purifiers offer a non toxic solution to improve our indoor air quality. With many health care products, it takes a long time to realize the benefits. But with a quality air purifier, you can start feeling the difference in minutes. The airborne contaminants are reduced, and you immediately begin breathing cleaner air.

We are all concerned with the food and water we consume, but often ignore the air we breathe. Instead of removing the contaminants from the air, we use air fresheners or sprays, which add chemicals to the air, making it an even more toxic environment. Investing in an air purifier can really help your health, improve your environment and make you feel better. So, what is important to ask about an air purifier?

1) How much air does the air purifier move? The air needs to be moved to be cleaned. Ask for the cubic feet per minute (CFM) rating of the air purifier. For good quality air, you want four to six air exchanges per hour. Meaningful air flow is essential.

2) Which contaminants does the air purifier address? An air purifier should be able to remove all three major groups of contaminants. These groups are: particulates, biological contaminants and chemical pollutants. Ask yourself, “Where do the dirt, viruses and chemicals go?”

3) What is the capacity of the filters? Find out the capacity of the filters. The more capacity, the better performance you will have and less frequency of changing filters and maintenance. It is important that filters are easy to change and allow for independent filter replacement. It is convenient if you can order replacements easily on the web. Is there an indicator light to let you know when it is time to change the filters?

4) What is the life expectancy of the unit? Check to see if the manufacturer has a good track record of units in the field, and a strong support system. Check the warranty and ask for a list of current satisfied customers.

5) Is the air purifier well built? Quality construction including excellent sealing is important. If there is bypassing around the filters, contaminants are just getting a free ride around your environment.

6) Is the air purifier easy to use? An air purifier should be portable and convenient for the consumer to use.

7) Can the used filters be recycled? A recycling program shows that the manufacturer is concerned about making the world a greener place.

8) No ozone please! Ozone is dangerous and can have serious health effects. Check to see if manufacturer has any class-action law suits or complaints.

9) Is it possible to rent the air purifier? Some companies will offer rentals of air purifier units as an excellent option to improve you indoor air quality.

It is often asked, “How do I know if my indoor air quality is poor?” Our bodies are extremely sensitive to air quality. Sneezing, coughing, watering eyes may be indicators of poor air quality. Stale air and odors also indicate problems in the environment. Good quality air should be very neutral. If the air smells like chemicals or fragrance, there is probably an indoor air quality issue that is being covered up. Trust your senses and take appropriate action.

For more info, contact Catalytic PURE AIR LLC at (800) 989-8299 or visit online at www.BetterAirToday.com.

Written by Virginia Parsons, MS, CCHT, CTLC, NC |

It may surprise you to learn that inflammation and obesity are closely related. How exactly does inflammation relate to the obesity epidemic our country is currently experiencing?  Two-thirds of Americans have weight challenges, and 3.8 million Americans weigh over 300 pounds. More than 50 percent of Americans are chronically inflamed, but few are aware of it. Understanding what causes inflammation and how to alleviate it is a major key to vibrant health and long term weight management.

What causes inflammation?  There are many contributing factors that can overload the body and create chronic inflammation. Dietary choices, such as excess sugar, high glycemic carbohydrates, Trans and saturated fats, and excessive eating all cause inflammation. We are not genetically programmed to eat this way. Poor dietary habits trigger inflammatory molecules which block cell receptors that regulate metabolism, resulting in a sluggish metabolism and increased fat deposition.

Many people develop sensitivity to gluten found in wheat, rye, barley, spelt, kamut and other grains that are milled in facilities where wheat is processed. People who eat an abundance of these grains in many processed forms, may develop a gluten intolerance that inflames the gut, causing digestive upset and intestinal irritation. Gluten intolerance can damage the intestinal villa and cause major digestive problems. If left unchecked, this can eventually lead to celiac disease, a chronic inflammatory condition.

Stress is another major contributor to inflammation. The sympathetic nervous system releases cortisol and adrenaline in response to stress signals, preparing the body for flight or fight. This system works well when the body truly needs to defend itself or run for protection. But in modern society, one seldom fights or flights, or reacts, and consequently then these pro-inflammatory hormones build up in the system, creating a chronic state of inflammation and hormonal imbalance. Elevated cortisol levels are associated with excessive belly fat, weight gain, insulin resistance and leptin resistance, the satiety hormone. Appetite increases, metabolism becomes sluggish, blood sugar rises, and the body moves into fat storage mode.

Other contributors to chronic inflammation are the toxins consumed in food, allergens, additives and preservatives, medicines, alcohol and environmental pollutants. All contribute to a toxic, overloaded liver. This in turn overloads the lymphatic system, further adding to a chronic state of inflammation. When the body is chronically inflamed, it is very difficult to lose weight and feel healthy.

How can you determine if you are one of the 50 percent who are chronically inflamed? C-reactive protein is a major body marker for inflammation. Its presence in the blood is the best indicator of heightened inflammation. The best test is a high-sensitivity C-Reactive Protein test (hs-CRP).

Reducing inflammation is multi-faceted. Studies indicate that a low glycemic impact diet, rich in fiber, phytonutrients and live enzymatic activity help alleviate inflammation, as well as insulin resistance. A low-glycemic lifestyle emphasizes whole, fresh, unprocessed foods, fruits, vegetables, seeds and nuts, legumes, lean protein and healthy fats. A diet high in omega-3 fats (found in cold water fish such as salmon or sardines) not only reduces inflammation but also improves insulin sensitivity. Increasing fiber intake to 20-25 grams/day also lowers inflammation and C-reactive protein levels.

Managing stress also has many anti-inflammatory benefits. Try incorporating several minutes of slow deep breathing into your daily routine. Take a walk and enjoy the fresh air; take a mental vacation; or just get your body moving more. We are meant to be active, and increased activity and deep breathing will help deplete the fat stimulating stress hormones.

Green tea, cayenne, ginger, turmeric and cocoa are some anti-inflammatory herbs that can be incorporated into your diet. Probiotics and digestive enzymes are also helpful.

Finally, pay attention to your thoughts. For every thought, there is a central nervous system physiological response. Negative, toxic, angry, frustrated thoughts only add fuel to an inflammatory fire. A change of attitude, in addition to the above suggestions can help calm inflammation and return the body to a healthy weight and vibrant health.

References:

1. Ultra-Metabolism, Hyman, 2006

2. The Gluten Connection, Lieberman, 2007

3. Vissar M. Elevated C-reactive protein levels in overweight and obese adults. JAMA. 1999 Dec8:282(22) 2131-2135.

4. Esposito K, Pontillo A, Di Palo C, Guigliano G, Masella M, Marfella R, Giugliano D. Effect of weight loss and lifestyle changes on vascular inflammatory markers in obese women: A randomized trail. JAMA. 2003 Apr9; 289(14):1799-1804.

For more info, contact Virginia Parsons of Life Enhancement Services at (775) 250-6482 specializing in hypnotherapy and weight loss.

Health & Quality of Indoor Environment ••• Part 6

Written by Kimberly A. Phipps-Nichols |

The previous five issues were devoted to measures one can take to green a home or lifestyle, and here are some final tips for Greening the Workplace. Most people spend as many hours at work as they do at home, so the workplace is an incredibly important topic. To be “In the Green” in more ways than one, consider the steps below:

1. Turn off computers & printers. Even in sleep mode, they eat electricity. While it may be a small, latent amount, it is still consumption. A good rule of thumb: If you’ll be away from the computer for more than ½ hour, turn it off. Costs nothing and saves money, period.

2. Purchase post-consumer recycled content papers that do not use chlorine bleaches. After printing, return ink and toner cartridges to office supply stores or refill stores for reuse and recycling.

3. Print on both sides of each sheet of paper, and print only what is absolutely necessary. Scan and save documents rather than copying whenever feasible and legal. Send electronic invoices rather than print.

4. Install a water filter system at the kitchen faucet tap and provide employees with reusable cups and glasses. Avoid plastic bottled water – this is not only an environmental issue, plastic water bottles are now a health concern due to leaching of compounds.

5. Initiate a “green team” with various colleagues at work that support recycling, resource conservation and reuse ideals. The team can help remind co-workers and bosses of why these steps are important and ensure that the goals are not compromised.

6. Start car-pooling with coworkers, and ask if your employer offers public transportation or carpooling benefits. Many employers are eligible for tax breaks for providing public transportation and carpooling benefits. It also saves money on gas.

7. Recycle all acceptable containers and paper materials. Make sure there are not only bins in the break room, but that each workstation has a paper-recycling bin.

8. Eliminate “disposables” from office purchases. It saves money and reduces waste. Ask your office manager to consider providing new hires with a refillable pen and pencil set and a company logo thermal mug for their daily coffee.

9. When it’s time to replace the office equipment, purchase or lease Energy Star equipment. In an office environment, approved equipment can save hundreds to thousands of dollars in energy costs. www.energystar.gov

10. If your office is moving or remodeling, be sure to hire a licensed design professional that has documented experience in healthy, high-performance, environmentally responsible projects. The health and welfare of occupants should be their #1 goal.

References:
1. www.energystar.gov

2. www.howstuffworks.com

3. Energy Information Administration www.eia.doe.gov

For more info, contact Kimberly A. Phipps-Nichols, President of Blue Water Studio, at (775) 560-2612.

What are Omega 3 fatty acids and why are they important additions to a healthy diet?

Research indicates that proper levels of omega-3 fatty acids aid in healthy heart function, reduces inflammation, maintains bone health, decreases depression, is essential for eye development and critical for infant brain development and optimal nerve function.

The typical Western diet is lacking in Omega 3 fatty acids and abundant in the omega 6 fatty acids. The recommended ratio is 2:1. Most Americans are consuming 20:1.

How can I increase my intake of omega 3 fatty acids?

Omega 3 fatty acids are found in a variety of foods such as cold-water fish, flaxseed and flaxseed oil, walnut oil, soybean oil and free-range chicken eggs. Supplementation with fish oil capsules is also an excellent way to add this essential fatty acid to your diet.

When choosing a fish oil look for pharmaceutical grade, filtered fish oil capsules that are labeled manufactured by GMP (Good Manufacturing Practices).

How much do I need?

The American Heart Association recommends 1 gram/day of omega 3 up to 3+ grams per day, depending on your health needs.

Adding fish to your diet 2 times/week, cold-pressed flaxseed oil and fish oil supplements will increase your levels of omega 3.

References:

1. Healthy for Life—Developing Healthy Lifestyles that Have the Side-Effect of Permanent Fat Loss, by Ray D. Strand, MD.

2. www.americanheart.org/presenter.jhtml?identifier=4632

For More Info, call Liz Karger or Cheryl Yamamoto, specializing in Total Body Health Systems, at 775-225-3948 or visit www.pals2gether.usana.com.

Submitted by Stacy Kendall, American Heart Association |

Our hearts. Our choice.

Many women are surprised to find that heart disease is the number one killer of American women, but it is also one of the most preventable health conditions. With simple lifestyle changes, even the busiest of women can take positive action to reduce their risks of heart disease and protect their health.

10 Ways to Love Your Heart

• Get regular checkups.

• Know your blood pressure and cholesterol numbers.

• Follow your doctor’s recommendations for diet and exercise.

• Take prescribed medications as directed.

• If you smoke, quit now.

• Get at least 30 minutes of moderate physical activity each day.

• Eat a heart-healthy diet, including fruits and vegetables, whole-grain foods and fish.

• Limit food high in saturated fats and dietary cholesterol.

• Limit your salt intake to 2300 mg of sodium a day.

• If you drink alcoholic beverages, drink in moderation — an average of no more than one drink a day for nonpregnant women.

Go Red for Women is the American Heart Association’s national call for women by women to take charge of their health and live stronger, healthier lives. Visit www.goredforwomen.org and assess your heart risk by taking the Go Red Heart CheckUp. Also find heart-healthy recipes, healthy lifestyle tips and inspiring stories.

A New You…well, that was the plan.

Written by Rio Simone, CPT, MFA |

As New Year’s Resolutions come and go…the road to NOWHERE is paved with good intentions. Keep these basics in mind to ensure success on your path to better health.

Planning – Without a good map, how do you find your way? GPS doesn’t apply. Seek expert advice if you don’t know the road. Have a compelling reason:  “I want to reduce my risks for diabetes, heart disease, osteoporosis and other health problems so I can enjoy my life.” Set realistic goals for lifestyle changes – Fad diets are fads – they don’t last and are NOT safe; you gain back more weight than when you started. You must have a plan beyond the first month.

Nutrition – Dieting can lead to eating disorders and diet pills have side effects. This is not solid nutrition; your metabolism gets distorted. Skipping meals is sabotage; worse than eating too much! Depriving your body of essential nutrients causes your body to go into starvation mode – it wants to hang onto everything you put into it. Don’t know the fundamentals of nutrition? Get books on the subject, take a class, or seek out a certified health professional, trained and experienced in health and nutrition.

Fitness – You have to move! Variety is the spice of life; choose something suited to your level. Proper technique and form avoids injury. REST days are a MUST. Overtraining leads to weakened immunity and greater risk for injury—mind and body.

This year, make a resolution, and plan, for life!

References:

1.Boot Camp Nutrition: N-1. Cloud9Fitness, LLC., St. Louis 2007

2.Get The Edge. Anthony Robbins. Robbins Research International, Inc., San Diego 2001

3.Optimum Performance Training for the Health & Fitness Professional. National Academy of Sports Medicine, Agoura, CA., 2004

4. www.news-journal.com/charm/content/charm/stories/042407weight.html

For more info, contact Rio Simone Life Design at (775) 338-7871, specializing in Health & Fitness Programs.

By Laurice Johnson, LMT |

“My neck hurts and my shoulders feel like large rocks. I feel so frustrated that those of us who have some common sense aren’t allowed to use it! It is stressing me out about the future and my neck is already tight from working at the computer.” Do these words sound familiar? In our modern world, stress, and the tension it creates, is one of the most common ailments. Here are a few tips that can help.

There are 3 major components in this cycle – Pain, which comes from Tension, which is caused by Stress. Let’s address them, one at a time:

1. Pain – Put the pinch on pain! Take your left hand and reach over your head until your thumb and fingers cup over the back of your neck. Just allow the natural flow of the finger tips to glide till they “pinch off.” Covering the pain, grip and hold the pressure constant as you lean your head into the grip, then slowly lift your head back up to straight. Remember to breathe. Repeat 3-7 times minimum.

For general pain, cold therapy can also be a very effective remedy. The cold reduces inflammation and blocks pain signals in the nerves. The liver doesn’t have to process anything – you just reduce your pain, up to 100%!

2. Tension – Stretching is one of the best ways to combat the muscle tension that causes pain. The Neck Roll, though simple, works wonders! Don’t hurry – the idea is to relax! At each point, hold and breathe into the stretch. When you get back to where you started, do another round, in the other direction.

Take a moment and feel how much more relaxed you are through the neck and shoulders. This routine can be done in about 10 minutes, almost anywhere! Do this twice a day for a week, and see how much better you feel!

3. Stress – Stress is the number one cause of muscular tension, followed closely by exertion. How can you relieve the stress of everyday life? One way is by sharing! Taking even 5 minutes when you arrive home to talk about the day’s events can seem counter-productive, as you have dinner to make and night routines to do. But taking that time to vent the frustrations of the day will go a long way toward releasing that tension. Make an appointment to share a few moments of listening and caring. Make it part of your routine – take turns giving each other quick neck and shoulder rubs. The one being rubbed gets to gripe about whatever got on their nerves that day. Then switch!

The important thing to remember about a gripe session, whether in person or on the phone, is to end it on a positive note – find at least one good thing that happened that day! A smile from a stranger or a quiet moment of satisfaction at a job completed – something! Remembering to look for the good in life is a habit we can all afford to form!

References:

1. Massage Therapy as CAM – The National Center for Complementary and Alternative Medicine (NCCAM) (2006-09-01) nccam.nih.gov/health/massage/

2. Effective Tension Headache Relief – New Study Shows Massage Can Help Chronic Tension Headache Pain self-massage.suite101.com/article.cfm/effective_tension_headache_relief

3. Stress Management and Reduction and Tension Relief – www.associatedcontent.com/article/14312/stress_management_and_reduction_and.html

For more info, contact Laurice Johnson,(775) 828-0828, specializing in core energetics, aromatherapy and reiki massage, livenowwow@hotmail.com.

By Lauren Birtwhistle and Carole Bucher |

Reno Sparks Air Quality Hot Line:

775-785-4110

All-Area Air Quality Online Info:

www.airquality.org

www.wunderground.com

The smoky haze in our part of the world has been a formidable challenge this summer, and we’ve all been a little choked up by it. Lightning storms have sparked hundreds of fires throughout California. Now, smoke is pouring along the west coast. In some places, the smoke has been so bad that local athletic competitions have been canceled. So what exactly are we inhaling and what can we do about it?

What’s in the Smoke?

Wildfire smoke is mostly small particles, gases and water vapor that include trace amounts of hazardous air pollutants.

• Particulate from smoke is a mixture of solid particles – pieces of wood and other solids that are burning – and liquid droplets. These are very small, generally <2.5 micrometers in diameter (a human hair is about 100 micrometers). Such small particles are more of a health concern than coarser particles that typically make up road dust, because they can be inhaled more deeply into the lungs.

• The incomplete burning of wood or other organic materials produces carbon monoxide, the gas in smoke. Its levels are highest during the smoldering stages of a fire.

Health Effects of Smoke:

• These microscopic particles can get into your eyes and respiratory system, where they can cause burning eyes, runny nose, and illnesses such as bronchitis.

• Fine particles also can aggravate chronic heart and lung diseases – and are even linked to premature death in people with these conditions.

• If you have heart or lung disease, such as congestive heart failure, angina, chronic obstructive pulmonary disease, emphysema or asthma, you may experience health effects earlier and at lower smoke levels than healthy people.

• Older adults are more likely to be affected by smoke, possibly because they are more likely to have heart or lung diseases than younger people.

• Children are also more susceptible to smoke for several reasons: their respiratory systems are still developing; they breathe more air (and air pollution) per pound of body weight than adults; and they’re more likely to be active outdoors. (Information provided by U.S. EPA)

What About Wearing a Facemask?

Ordinary paper dust masks, handkerchiefs or bandannas do not filter out fine particles from brushfire smoke and therefore are generally not very useful in protecting your lungs. Special masks called ‘P1’ or ‘P2’ are suitable to filter brushfire smoke. They are available at most hardware stores and generally provide a greater degree of protection from inhaling fine particles. However, before deciding to wear a mask, consider the following:

• They can be hot and uncomfortable to wear.

• If the seal around the face and mouth is poor (eg. men with beards cannot get a good seal), the mask is much less effective.

• The masks do not filter out gases such as carbon monoxide.

• They can make it harder for you to breathe normally, so anyone with a pre-existing heart or lung condition should seek medical advice before using them.

• It is often better to stay indoors, away from the smoke unless you cannot avoid working outdoors.

Should I Purchase an Air Purifier?

Our research of this question yielded mixed results. But if you wish to purchase an air purifier, make sure to pay attention to the efficiency rating; i.e., the higher the better. Look for a 90% efficiency rate for the best smoke protection.

How to Protect Your Family from the Health  Effects of Smoke

• Pay attention to local air quality index (AQI) reports and stay alert to any news coverage or health warnings related to smoke. If smoke gets worse, the concentration of particles in the air changes — and so do the steps to protect yourself.

• Use common sense. If it looks smoky outside, it’s probably not a good time to mow the lawn, go for a run or for your children to play outdoors.

• If you are advised to stay indoors, take steps to keep indoor air as clean as possible. Keep your windows and doors closed — unless it’s extremely hot outside. Drink extra water to keep your system flushed out and take antioxidants to keep your immune system strong.

• Run your air conditioner if you have one. Keep the fresh air intake closed and the filter clean to prevent bringing additional smoke inside. Note: If you don’t have an air conditioner, seek alternative shelter in hot weather. Try a museum or go to a movie.

• Help keep particle levels inside lower. *When smoke levels are high, try to avoid using anything that burns, such as wood fireplaces, gas logs, gas stoves — and even candles! *Don’t vacuum. That stirs up particles already inside your home. *And don’t smoke. That puts even more pollution in your lungs, and in the lungs of people around you. *If you have asthma or other lung disease, make sure you follow your doctor’s directions about taking your medicines and following your asthma management plan. Call your doctor if your symptoms worsen.

• If you have heart or lung disease, if you are an older adult, or if you have children, talk with your doctor about whether and when you should leave the area. When smoke is heavy for a prolonged period of time, fine particles can build up indoors even though you may not be able to see them. Leaving the area is a good option.

References:

1. www.airquality.org/smokeimpact/

2. www.cleanair.utah.gov/what_is_smoke.htm

3. www.health.vic.gov.au/environment/emergency_mgmnt/bushfire_smoke.htm

4. www.epa.gov/iaq/pubs/residair.html#particle%20removal

Body Sugaring as a Method of Hair Removal

By Brittany Russell |

For centuries, we have searched for variety in hair removal; a modern spin on a system used since Ancient Egypt shows promise. Several benefits of using any variation of a sugar paste  (i.e., sugar, lemon juice, honey, and some herbs) have been demonstrated when comparing it to the more common wax method.

• Sugar paste consists of 100% natural ingredients – it is so natural you can eat it!

• It can be applied at room temperature–your skin will never be burned, and this makes sugar paste safe for people with spider veins and varicose veins.

• There is less tendency for hair to break using sugar, and less breakage means hair is less likely to grow back quickly.

• No resins or chemicals are used or left behind on the skin when using sugar paste. Sugar is easily washed off with water – you will not feel sticky and clothes will not be ruined.

• Using sugar can help control cross-contamination – bacteria cannot breed or survive in sugar.

• Hair is removed in the direction of is natural growth making the process less painful.

• Sugar will remove hair and exfoliate dead skin cells; it will not adhere to live skin cells, thus making it safe for dry itch eczema and dry psoriasis.

Reference:

1. Alexandria Professional Body Sugaring Reference Guide. www.alexandriaprofessional.com, Welland, Ontario; Publisher Lina Kennedy, Copyright 2007

For more info, contact Tamara Anderson at 775-721-7540 or info@newbeginningsskincare.com.

“Working” On Your Health

By David Neeser |

Changes in the attitudes about work, and in the workplace itself, are exerting a massive influence on how we maintain a healthy lifestyle.

Our expectations of the workplace have changed in recent years. Sterile, box-like working conditions are not consistent with today’s modern workplace. The new direction is toward a mixture of interesting, social and creative workspace designs. The lifestyle-conscious employer and employee want open and creative spaces, convenient health facilities and amenities, as well as a fun and playful community.

Everyone knows the benefits of maintaining a healthy lifestyle – you can live longer and live better. But can the same be said of a workplace?  Does a better workplace make you a healthier person?

Research shows that a better balance of work and lifestyle will make our daily lives more enjoyable, and part of that enjoyment is better health. According to evidence gathered by the National Quality Institute, healthier workplaces with a focus on sustainable wellbeing, a working lifestyle unique and flexible to the individual, will create an environment in which you will thrive and prosper.

Organizations are starting to understand that employer practices that foster employee well-being must be built into the workplace culture. Offering employees flexible work scheduling, telecommuting and other healthy lifestyle options such as onsite health, stress-management, weight-loss and smoking-cessation programs can help employees optimize their physical and mental health.

So with employee shortages looming, organizations that can recruit and retain the best people with a unique lifestyle-centered workplace will have the advantage. Individuals who care about their overall health and quality of life will be seeking this inside the workplace as well as out.

References:

1. www.nqi.ca

2. www.stress.org

For more info, contact David Neeser at 775-473-0801 or dneeser@jogoreno.com.

By Virginia Parsons, MS, CCHT, CTLC |

How often do you find yourself rushing out the door early in the morning and forgetting to eat breakfast? You’re not alone. Breakfast is one of the most frequently skipped meals in America. However, it might be worth your time to pause and understand just what happens to your body when you skip this very important meal… or when you grab a cup of coffee and a sweet roll on your way to work to feed your appetite.

What is breakfast and why is it so important? Breakfast is the “breaking of your fast”. Typically breakfast comes after 10-12 hours of not eating. Your metabolism has slowed down during sleep. Breakfast is a signal to your body to wake-up your metabolism and gear up for the day. When you skip it, your metabolism stays stalled out, your blood sugar stays low, you have less energy, and you crave junk foods as a “pick me up.” When you eat a healthy breakfast containing lean protein and fiber rich foods, your blood sugar gradually rises to normal levels; your metabolism picks up and puts you on track for even energy levels throughout the rest of the day.

It’s a myth that if you skip breakfast calories, you’ll lose weight. Actually, the opposite is true. People who skip breakfast, tend to eat more calories throughout the day than those who eat breakfast. Studies indicate that those who skip breakfast consume more calorically dense food, have higher cholesterol levels, and greater insulin resistance than those who eat breakfast.

You may have heard the saying, “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” There’s truth to this saying. Research shows that calories eaten early in the day provide greater satiety than the same calories eaten later. Also, people who eat more calories earlier in the day consume fewer total calories throughout the day. When large meals are eaten later in the day, they are less satisfying and more calories are consumed. Moreover, eating breakfast has been consistently correlated with healthy weight and longevity.

How do you work this important meal into your hectic morning schedule? First of all, coffee and doughnuts do not constitute a healthy breakfast. Neither do most cereals, bagels, or muffins. It is best to eat high quality protein, and fiber-rich, low-glycemic carbs that won’t spike your blood sugar.

Protein shakes can be delicious and satisfying. One of my favorite breakfasts is a protein shaking blended with fruit and ground flax seed and powdered greens. Try blending in a Clementine or tangerine to create an orange creamcicle. Add some instant coffee for a latte flavor. Mix in some nut butters (almond or macadamia are very tasty). Have fun experimenting with the ingredients. These are quick to make and you can drink them on your way to work.

Another idea is to mix plain, unsweetened yogurt with berries, ground flax seed and chopped raw nuts.

You can whip up scrambled egg breakfasts in 2-3 minutes. I love to quick cook fresh baby spinach in a tsp of olive oil or butter; then add the scrambled eggs and any other veggies I have left over for a quick breakfast.

Hard boiled eggs are ready to go along with a piece of fresh fruit.

Most cereals are too refined and spike your blood sugar. However, a whole grained cereal with some chopped nuts and fresh fruit can start your day off well. The key is to make sure it is WHOLE GRAIN and no sugar added!

The same holds true for oatmeal. Instant and quick oats will raise your blood sugar quickly. Try some steel cut oats with berries and chopped raw nuts. This takes longer to cook, so you may want to prepare it the night before.

You might also create your own breakfast wrap variations. Whole grain wraps stuffed with left over chicken, turkey, meat or cheese and left over veggies. Or lettuce wraps with hardboiled eggs and sliced peppers. Or turkey slices rolled and stuffed with avocado and tomatoes.

Let your imagination create quick, healthy breakfasts for you and your family. Everyone will be healthier, happier, and more productive throughout the day. As an extra bonus, you may discover some of those unwanted pounds slipping away!

References:

1. American Journal of Clinical Nutrition. 2005 Feb:81(2) 388-396.

2. Ultra-Metabolism. Hyman, 2006

3. Dare to Lose. Lieberman, 2002

For more info, call Virginia Parsons at 775-850-5823.

By Matt Vandevert |

Homeowners often spend thousands of dollars to upgrade their bathrooms so they can bathe in luxury. Hours of preparation go into choosing tile, stone, glass, fixtures and wall colors with surprisingly little thought of the most essential facet of any bathroom: water. It lies inside pipes just outside your home. Turn on a shower and it rushes through your plumbing to greet your skin. Along with it come chlorine, heavy metals and hundreds of disinfection byproducts, many of them toxic and many unregulated by the EPA. Just the thought of being engulfed in these chemicals can spoil what would otherwise be a relaxing, luxurious shower. You can buy a Brita pitcher to reduce toxins in your drinking water, but a pitcher is useless in the bath or shower.

You may be surprised to learn that, in terms of your health, sink and pitcher filters accomplish little. In fact, if you drink unfiltered tap water, your exposure to toxins is quite small—plus you have kidneys to help filter out those toxins. But when you bathe or shower in hot water, the chemicals vaporize, and you breathe them right into your lungs with only nasal hair to protect you. You also absorb chemicals through your pores, which open wide up in 120º shower water. Other activities expose you to tap water’s toxins as well: enjoying a steam room or sauna, cooking with boiling water, doing dishes with hot water, opening a steaming dishwasher, turning on a humidifier.

So it’s smart to filter the water that supplies all your taps. To do this you need a whole house filter. Don’t mistake a whole house filter with a water softener or reverse osmosis (RO) unit. A water softener does not protect you from chemicals in your water. And while a whole house RO does remove toxins from water, it often costs upwards of $10,000. So what should you look for in a whole home filter? Well, filters come in different shapes and sizes, but it’s mostly what’s inside them that matters. And the principal component of any good whole house purifier is carbon. It’s in Brita and Pur pitchers, it’s in under-the-sink RO filters and there’s carbon in any good whole house filter.

Carbon removes chlorine, disinfection by-products, some chloramine and improves taste and odor. In filtering tap water, nothing protects your health more than carbon. It comes in granular (sand-like) form and in cartridge-style block form. Granular carbon tends to channel: water often carves a path through the carbon and thereby avoids contact with it, defeating the filtration process. Granular carbon is also untidy and hazardous to remove from its container: when it comes time to replace the toxin-saturated carbon, it’s difficult to avoid contact with it during disposal. If carbon is formed into blocks, this problem no longer occurs.  So while both granular carbon and carbon blocks work to varying degrees, carbon blocks have some important advantages.

Aside from what form it comes in, it’s crucial to know what kind of carbon is employed. Many companies, whether their filters sell for $500 or $8000, use bituminous, coal-based carbon, which is the cheapest, most quickly spent carbon. A good alternative is coconut shell activated carbon. It’s the highest grade carbon for removing the cancer-causing disinfection byproducts created by chlorine. Catalytic carbon is the only carbon that arguably works better at removing chlorine itself. Unfortunately catalytic carbon only comes in granular form.

KDF is another type of media that deserves special mention: it’s a mixture of copper and zinc flakes that work to remove free chlorine, heavy metals and bacteria. In combination with carbon it can greatly improve the purity of water and help the carbon last longer. Everyone wants their filters to last a long time, and KDF can help if used properly. Be aware that even the best carbon only lasts one to two years before it becomes saturated with toxins and starts leaching them back into your home’s water. Don’t believe companies that say their carbon filters last for years. Even with backwashing devices to wash toxins off the carbon, you’re not protected for years. Carbon not only gets worn out, it also can be a breeding ground for bacteria, which is why forward-thinking manufacturers combine UV disinfection with their carbon filters.

This information will help you select a quality whole-home water purifier that will enhance and protect your life as well as the lives of your children, pets, and plants. Once installed, there’s a wonderful difference that you can feel, taste, and smell. You can step into a steamy shower, slip into a bubble bath, wash your face with a warm cloth, soak your dishes in scalding water, pour yourself a cup of tea or let a kettle whistle for an extra minute, and you’ll be assured that you are enjoying the ultimate luxury—and the ultimate necessity: good water.

References:

1. University of Nebraska Guide to Carbon Filtration: http://www.ianrpubs.unl.edu/epublic/live/g1489/build/g1489.pdf

2. Minnesota Department of Health: List of Water Contaminents & Their Health Effects: http://www.health.state.mn.us/divs/eh/water/com/fs/voc_soc.html