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Sleep Does Your Body Good 12

The Ultimate 24 Fat Burning Diet!

Don’t Let a Flat Tire 27 Deflate Your Bike Ride

Healthy Living & Fitness Expert Valerie Orsoni

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Katie Souza admits she spent a good portion of her life as a criminal on the streets and

ended up spending time in the fed-eral penitentiary.

“I was constantly offended!” she reported at a seminar at Treasure Island, San Francisco this past January. “…There’s an emotional, physical and spiritual toll that offense can have on you and your partner.”

An offense, according to the Free Online Dictionary is the act of causing anger, resentment, dis-pleasure or affront. But it’s also the state of being offended and a vio-lation or infraction of a moral or social code.

It’s easy to get offended in today’s world. We’re offended at other drivers on the road. At our part-ner who looks at us the wrong way, who forgets to do something for us, who snores when we’re try-ing to sleep, who forgot to take the trash out, and who got offended at us. We’re offended more often of the time than we think. And that offense starts forming a wedge between us and our loved ones in all our relationships.

Katie realized her life was on the wrong path, began reading the Bible and after serving her time, started Expected End Ministries. Through this ministry, she teaches and equips people how to move in the supernatural and receive answers to prayer.

But even though her life and her husband’s were on track, they still found it difficult at times to

communicate and be loving to one another. They went through some separations.

“It was all because of our past hurts, which wounded our souls. Soul wounds make someone essentially act like Linda Blair in the Exorcist, constantly vomit-ing out poisons from their mouth at one another,” she said. “Soul wounds come from traumas and sin.”

The key to a better relationship is to heal the soul wounds, she says.

And along the way of healing one’s soul and making it excellent, you’ll need to develop the skill of how to not become offended, no mat-ter what happens, no matter what someone does or what they say.

And Katie reported that the best way to do that is to first of all, know that getting offended is hurting you as much or even more as it may be hurting someone else. Being offended is linked to manifestation of physical illness, such as infec-tions, gum and mouth disorders, and other illnesses and dis-ease. At her seminars, she constantly sees these types of illnesses healed once the soul wounds are addressed.

What your relationship may really need to heal could start with the commitment to heal old soul wounds and stop being offended at each other. Then the real magic in your relationship will begin.

For more information on how to stay un-offendable, see her website at www.expectedendministries.com. H&F

Want to Get Closer to Your Partner?The answer is to stay un-offendable.

Rel

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By Dr. Donna Schwontkowski

http://www.expectedendministries.com

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In the present day battle against child-hood obesity, we sometimes have to step back from the problem, take a breath

and collect all the information needed to help our children.

With health experts reporting that 9 mil-lion children in the U.S. are in danger of diseases such as heart disease, cancer and diabetes, for the first time in history chil-dren may not outlive their parents. One in three American children are overweight. One in every six is obese. It’s an epidemic no one ever wanted, but nevertheless, it’s here and we must deal with it. With the new book, Reshape Our Youth, Eat Healthy, Lose Weight, Free Yourself of Emotional Eating Triggers, you don’t have

to collect any informa-tion; everything you need is all in one place. You’ll have the intellectual satis-faction of reading the latest information on nutrition and diet, have kid-friendly and proven recipes and get ideas on how to incorporate exercise into your child’s day. You’ll take a journey through a grocery store in your mind and learn the benefits of each different healthy fruit and vegetable.

After you gain a background on emotional eating habits that impact every over-weight child, you’ll have a renewed sense of what to do with your child to truly make a difference. Another benefit of reading this book is the stimulating questions asked by the author. You can’t emerge from reading the book without changing the paradigm you have on weight control for children and possibly yourself. Many weight loss books aren’t holistic enough, but this one is. There’s a won-derful integration of body, mind and emotions in this plan, and all factors are addressed which play a part in childhood obesity. You can’t help but make a lot of progress with your children in a timely manner by following the plan. Especially useful in this book is the hun-ger scale that details each different ranking on the scale. This isn’t commonly found in many diet books yet it’s essential for par-ents to monitor their children’s hunger, and

in essence, their blood sugar levels. This is just one example of many of how the book, Reshape Our Youth is quite complete and the best book on childhood obesity I’ve seen so far. It’s a winner for parents who want to erase the pain and emotional suf-fering an overweight child endures. Your child will thank you later in life when you start initiating this plan. H&F

Reshape Our Youth by Susan HillKid

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By Dr. Donna Schwontkowski, editor

What Began as Simple

Indulgence in ‘Convenient

and Affordable Foods’ has

Turned Us into an Obese

Nation, Spreading Like

Wildfire to over 9 Million

Children under the Age of

18 Who are Overweight,

Unhealthy and Facing

Serious Diseases Like Type

2 Diabetes, Heart Disease

and Even Cancer – And

Now, They Need Our Help.

Book Review

APRIL/MAY 2O13 5

CoverYour Red Carpet Moment! 18

HealtH-Wellness & nutritionGluten Free on a Budget 6

The Missing Link To Living a Pain Free Life Healthy 8

How Do Your Shoes Fit? 9

Creating Healthy Relationships 11

Nano Technology: The Next GMO-Type 16 of Battle in Beauty Products?

The Ultimate Fat Burning Diet! 24

5 Quick and Easy Stress Relievers 34

relationsHiPsWant to Get Closer to Your Partner? 2

sPorts & FitnessCarpe Diem! Free Yourself 26

Don’t’ Let a Flat Tire “Deflate” Your Ride! 27

sleePless in saCraMentoSleep...Does Your Body Good! 12

Sleep Tips: 7 Steps to Better Sleep 13

Coping With Excessive Sleepiness 31

KiDs HealtH & WellnessReshape Our Youth 4

Benefits of Bouncing in Bounce Houses for Kids 7

Sacramento 5th Graders Become Experts 10 on Presidents & Presidents’ Pets, Part 2

The Ten Most Common Poisons Among Kids, Part 2 14

How to Talk to Your Children About Disasters 15

How to Ensure the Safety of the Kids Using Bouncy Castles 22

Can Children Get Appendicitis? 23

Top 5 Things to Teach Your Teen About Driving 35

PetsHow to Choose the Right Pet Ramps Or Stairs 32

The Effects Of Separation Anxiety On Your Family Pet 33

MonthlyColuMns

Spa & MaSSage Directory 2

eDitor’S NoteS 7

ViewpoiNt iNSpireD 17

aStroLogy 20

SportS ScheDuLeS 28-30

PublisherGary G. Burns

[email protected]

editor-in-Chief Dr. Donna Schwontkowski

staff PhotograPherSusan Lowry

[email protected]

Contributing WritersDr. Brett Gottlieb, D.C. Saralyn Bregman, PhD.

Grandmaster Clint Robinson

adVertising eXeCutiVesBob Adams: (916) 428-3787Chris Jones: (916) 549-8076

[email protected]

The opinions and views of Health & Fitness Magazine belong solely

to the authors and do not necessarily reflect the official position of this

publication. The appearance of advertising in this publication, including inserts or supplements, does not constitute endorsement.

All items in Health & Fitness Magazine are protected under copyright to ensure

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CONTENTSta

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18 Your Red Carpet Moment!

12 Sleep…Does Your Body Good!

24 Just Stretching Along


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by Melanie Weir

It’s easy to look at the cost of gluten free bread and instantly

assume that you can’t afford to eat gluten free. Many individuals with Celiac Disease and allergies take unnec-essary risks instead of starting with a good glu-ten free budget.

The most important part of food budgeting is to follow the 3 P’s: Plan, Purchase & Prepare food.

PlanSchedule a specific day of the week, sit down and make a meal plan that includes breakfast, lunch, and dinner, and don’t forget snacks.

See what you already have in the fridge, freezers and cupboards and using sales ads, complement what you already have with new additions. Using up what you have keeps food fresh and spoilage low.

PurChasingInvest in appliances that save money, but only ones you will use:

• popcorn popper (cheap snack)

• crockpot (precook meals to heat up later)

• breadmaker (sometimes cheaper then buying bread)

• blender (freeze close to date yogurt or ripe fruit and use up as smoothies)

• hand mixer (make your own desserts and pastries)

• toaster oven (crisp up close to date chips, crack-ers, pretzels and bread)

A few recommenda-tions include stocking up on sales items without overdoing it, and buying in bulk, using coupons (but don’t buy items you wouldn’t usually buy). Don’t shop on an empty stomach and do use a shopping list.

Here’s a resource for you on buying sea-sonal produce and smart fruit and veg-gie shopping: www.choosemyplate.gov/foodgroups/down-loads/TenTips/DGTipsheet9 SmartShopping.pdf

Operate on a bud-get. Bring cash if you need to; what you save is what you’ve earned. Earnings can

be put into savings or used to purchase spe-cial things, food or otherwise.

PrePare• Cook from scratch and use leftovers to pack

lunches and snacks for home or travel.• Buy day olds and products close to dates and

toast them up.• Trade cooking days with family and friends.• Put leftover days into meal plan.• Use leftovers to make fun leftover events

with kids (potpourri burritos or silly pizza).• Pack lunches.• Eat before you go out to eat.• Use a shopping list.• Budget, budget, and budget.

reward YourselfBe sure to give yourself credit when you save money. It doesn’t have to cost money to reward yourself. A walk or bath will suffice. H&F

Gluten Free on a Budget

Sunday - Wednesday10 am to 6 pm

Thursday - Saturday10 am to 7 pm

APRIL/MAY 2O13 7

By Dr. Donna Schwontkowski, ret. D.c., editor

It’s no wonder why kids love bounce houses so much. It’s good for

them and it’s fun. Could it be that children feel the effects on their body at such an early age, and gravitate towards bounc-ing to feel better again and again? Probably!

One of the early pioneers of natural healing, Dr. Samuel West, stated once that rebounding (jump-ing in a bounce house) is the best way to stimulate the lymphatic system. Dr. West helped millions of people with his methods of massage for the lymphatic sys-tem and how to detoxify this important body system.

The lymphatic system is where all the toxins, dead cells, waste products and microbes collect to be flushed out of the body. Lymphatic vessels carry these toxins in one direction, and there are valves along the way to allow the toxic waste to flow to where it should.

When your child bounces, the lymphatic system responds. When he’s up in the air in the bounce house, the valves of the lymphatic system are open and lymphatic fluid starts flowing. As he descends, waste products are sucked from surrounding tissues into the

lymphatic channels. At the bottom of the bounce, the valves close and more toxins are loosened and

squeezed out from between the body’s cells. Nutrients can pass in to cells at this time.

Your susceptibility to illness is not only dependent on your immune system,

but also your lymphatic system. Some white blood cells are supposed to travel throughout the body but get trapped in one location if lymphatic blood flow is not what it should be. With bouncing, you can release the trapped white blood cells and thus activate your immune system.

Bouncing also strengthens every cell in the body without stressing the skeletal system.

It’s good for adults as well as children.

Over time, people report these additional benefits:• Improved strength in the muscles

• Better ability to deal with stress• Better posture and coordination as well as balance

• Weight loss• Sense of well-being• Better mental functioning• Improved vision

Don’t go this entire summer without letting your children bounce, either in a bounce house or on a trampoline or small rebounder. And do consider getting inside the bounce house for a little bouncing yourself! H&F

In this month’s issue, you’ll find

three main topics: weight loss, children’s issues, and sleep. If you have children who are overweight or you are over-weight, you’ll find

various solutions that will foster the achieve-ment of ideal body weight.

Remember that diets for children are vastly

different than ones for adults. Children shouldn’t be on a

fat-free diet because they need the fat for their body to make hormones that help them grow. Fat-free diets can cause fatigue, low levels of testosterone and growth hormone in kids. Fat is one of the most important nutrients for growing young boys and girls. Calorie restric-tion and exercise are a better weight loss plan for children.

Parents, you’ll be interested to know that chil-dren can get appendicitis just as adults can. Check out the article on page 23. And do read

the article on page 10 about local area 5th grad-ers who worked hard to become President Historians, Memory Masters, and experts on Presidential Pets.

We’re heading into the summer quickly here – what are your goals for the next few months? If you’ve overworked too hard for the last 8 months, maybe getting extra sleep is the best goal. You’ll find three articles on the topic to convince you that getting enough sleep is a great health habit on page 12, 13, and 31. Happy reading! Dr. Donna, Editor

editoR’s notes

Child

Ren

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ealth

Benefits of Bouncing in Bounce Houses for Kids


Just about everyone will agree that a healthy diet, plenty of exercise, and a positive mental attitude are important to maintain optimal health. But few peo-

ple understand the importance that proper upper neck alignment has on the health of the human body. The bones of the upper neck can affect the central nervous system if they are not in proper alignment. Since the nervous system controls and coordinates every other system of the body, this can have a huge impact on our health.

In the upper neck, known as the upper cervical spine, there are two bones called the atlas (C1) and axis (C2) vertebrae. The relationship of these vertebrae to the skull is very important because if they are not in proper align-ment, the nerves located in the brainstem and spinal cord can be irritated. This is because the brainstem is located about where these vertebrae join with the skull. This irritation can cause nerve interference resulting in a

myriad of health complaints. In fact, some of the most common complaints seen at the medi-cal doctor’s office can be helped without the use of drugs or inva-sive surgery by simply re-aligning the upper cervical spine. These complaints include neck and back pain, jaw pain, face pain, head-aches, migraines, fibromyalgia, allergies, sinus congestion, TMJ, high blood pressure, sciatica, diz-ziness, digestive problems, and chronic fatigue.

The joints in this area of the spine are packed with receptors that feed information into the brain. This information tells the brain how it needs to communicate to

the muscles that attach to the ver-tebrae of the spine. When the upper cervical spine is not in proper alignment, these muscles will pull the spine out of alignment because the brain is not receiving correct information about where the head actually is in space.

The entire spine will end up twisted and rotated causing excessive stress on the joints of the spine. The nerves coming out of the spine on either side can get irritated causing problems such as pain or numb-ness and tingling down the arms or legs. The discs can be stressed to the point where they begin to bulge; there’s an increase in the chance of having a herniated disc.

Often times a person suffering from an upper cervical misalignment will place up to 30 pounds more weight on one leg, which can cause knee, ankle, and even foot problems.

By taking very specific x-rays to determine the exact position of the atlas and axis vertebrae and developing a formula for re-alignment, a health practitioner can correct the upper cervical misalignment. The doctor will then gently manipulate these vertebrae back into their proper position using this formula to insure pinpoint accuracy. The correction process is very safe and comfortable for the patient.

If you are interested in finding out if your condition is due to an upper cervical misalignment, please call my office for a free consultation and examination. My phone number is (916) 965-7155. H&F

Dr. Brett GottlieB, D.C.

The Missing Link To Living a Pain Free Healthy Life

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NOV 2012 EDITION

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APRIL/MAY 2O13 9

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How Do Your Shoes Fit?By Dr. tracy L. Basso, D.p.M, F.a.c.F.a.S, certified american Board of podiatric Surgery

How often do you have your feet mea-sured before buying a new pair of shoes? Most individuals think once they

become adults their foot size stays the same. This is far from the truth. Every time we pur-chase a pair of shoes we should have our feet properly measured. Most consumers however, never take the time to have their feet mea-sured. Seventy-five percent of American adults are wearing the wrong shoe size. Through the course of a year a foot can change up to a whole length and width. Wearing an improper fitting shoe can lead to many foot health problems ranging from ingrown toenails to hammer toes and more serious problems such as ulcers.

Many factors can contribute to the change in foot length and width. Weight gain or loss can cause the foot to change shape, length, and width. The foot is also made up of many fat deposits. As we lose or gain weight these fat deposits either increase or decrease causing the foot to change in size and width. Pregnancy hor-mones and weight gain can also change the size, width, and sensitivity of your feet. During preg-nancy you should have your feet measured each trimester and then again after giving birth. Age can also contribute to foot size. As a person ages their arch can collapse causing the foot to elon-gate and flatten. Illnesses such as diabetes and peripheral neuropathy can affect foot health and shoe fit. Individuals with diabetes and peripheral neuropathy often have a decreased sensation or numbness in their feet which can lead to ulcers forming at pressure points from shoes not properly fitting. Common weight gain, certain metabolic diseases, pregnancy and age are all factors that can significantly change the length and width of a foot. Not taking these factors into the sizing and fit of a shoe can have adverse effects on not only foot health but overall health.

Some common foot ailments can also be caused by improper shoe sizes. While bunions can be hereditary, ill-fitting shoes can contribute to them. Wearing a shoe that is not the correct width can put pressure on the large toe joint causing inflammation and pain. Corns and cal-luses are an accumulation of dead skin that becomes “hard” on a central location of the foot. Due to the skin on the feet being very sensitive this pressure can be painful. They are caused by pressure and friction between the shoe and foot. Wearing a shoe that is not wide enough is a

common contributing factor. A neuroma occurs when the metatarsal area becomes inflamed, this can happen when a shoe is not the proper width and length. As the day goes on feet swell and elongate and without the proper width and length the metatarsals become compacted in the shoe. Hammer toes can be attributed to a shoe that is not “deep” enough. Hammer toes form when the toe becomes elevated beyond its normal range of motion. When a shoe is not the proper length it causes pressure on the end of the toe pushing the toe back towards the ball of the foot. Even plantar fasciitis a common foot ailment can be caused by inadequate support or cushioning, improper shoe heel height, shoes that are too short or too flexible. Many of these common foot issues could have been alleviated by proper shoe sizing and fit. Achieving the proper fitting shoe is not as easy as one might think. Proper shoe fitting takes time and patience. There are four basic steps to achieving a proper fit. First measure your feet every time you purchase a pair of shoes because feet change. Make sure you check not only the length and width but most importantly mea-sure the heel to ball. Check the width at the ball of the foot. It shouldn’t be too tight nor too loose where you can pinch a roll of leather. It should have just the right amount of forefoot room so your toes can “play the piano.” You proba-bly aren’t that size five you once were. Secondly notice how your feet are affected throughout the day. Do they hurt first thing in the morning? Do they swell throughout the day or just at certain times. Are their foot defor-mities that need to be accommo-dated by proper fitting shoes. Trying on shoes at the end of the day when your feet are the most tired and swollen also helps. What type of socks or stockings do you

wear? Tell the shoe fitter everything you notice about your feet and general health. Are you dia-betic or have any numbness? All that affects proper shoe fit. Third check the shape, quality of the shoe and the design. Is it the shoe the cor-rect shape to accommodate the shape of your foot and any orthotics you might need to also wear in the shoe? Are there any seams that are rubbing which might cause blisters? Shoes that are too pointed can cause pressure on toes and lead to foot deformities later. Is the shoe the proper hight? Heels that are too high create arch pressure and force toes to cramp into the fore-foot. Lastly, how does the shoe feel? It should be snug but not tight. Your toes should feel happy with no pressure points. Heels should be snug and your arch should fit in the proper space.

Remember, the most common misconception is purchasing shoes that are too small. Be opened minded remember your feet are used to being cramped in an ill-fitting shoe. Proper fitting shoes should fit your foot. If you are looking for great shoes come visit us at Dr. Basso’s Midtown Comfort Shoes. We would love to fit you in your most stylish comfortable shoes. Dr. Basso evaluates patients with foot pain and any other foot related problems in his Davis medical practice office. Contact Davis Foot & Ankle Center, 635 Anderson Road, Suite 4, Davis or at (530) 758-1810. H&F






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Please check proof carefully for content. If you are viewing the proof on a monitor or printing out a copy, you will not be seeing the exact, fi nal color. The colors on the PDF will vary.


AUG/SEP 2012EDITION

HOURS: M – F 10 AM – 6 PM • Sat. 10 AM – 5 PM • Closed Sunday

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The brain is a muscle; if we don’t use it, we’ll lose it. And local fifth graders at Two Rivers Elementary School, confident now that their brains are big muscles, are celebrating their recent achievement of

mastering all 44 Presidents – and the 350+ Presidents’ Pets.

The 5th grade class teacher, Mrs. Courtnay Kaump, collaborated with Dr. Donna of Million Dollar Memory of Sacramento to teach the students how to master learning large amounts of information in the Who Was That President? Program. The program addressed how to read five books in a week, face recognition of the Presidents, how to memorize lists and 1000+ facts, the pets of the Presidents, and how to tell cool stories about the Presidents and their pets.

The students’ first lesson began on Sept. 16th and ended with testing right before the big Election 2012. Local media covered the story and the chil-dren made the Top Story of the Day on Fox News on Jan. 18th.

Here are some of the students’ comments:Mikaila Martinez “… it’s really important to learn about the Presidents because it’s our history. I’m grateful to have learned it.”

Sophia Karperos “It has helped me so much, not only on the Presidents but on other things such as vocabu-lary definitions and spelling. I used to have trouble memo-rizing piano songs. Now after going through the simple and easy President’s program, it takes me about half an hour to memorize a 1-page song. Dr. Donna’s President’s program is simple, easy, fun and effective.”

Avineet Vardan “This is a great program. We should all be thankful for what she has done for us. I learned so many facts about the presidents and their pets. “

Kristian Alcantar “The benefits for this program are really awesome. You learn a lot from Dr. Donna and the speed drawings.”

Salma El-Mously “It’s so much fun. It’s more like recess than any other

thing… Somebody could come and ask me more than 500 facts and I’ll be able to answer them accurately and correctly!”

Tristan Vink “The president’s program helped me a lot. It showed me how to read 5 books in a week. I look at peo-ple a lot differently. There are so many I didn’t know before but now I know. I really like learning about the presidents… I remember so many things now. I went from knowing 5 Presidents to all 44. It has improved my grades and helped me a lot.”

Claudia Sandoval “I can’t believe that now I’ve learned all 44 Presidents! I didn’t think I could do it at first but

Dr. Donna really helped the class and me achieve learn-ing the Presidents. I’m also really excited that I have become a memory expert. It’s a lot of work but really fun to also teach others about the Presidents, too.”

Brooke Dinanno “It was fun because I also learned about different kinds of pets as well as Presidents. I think everyone should try it. I can remember faces just from people’s eyes now, too and can tell twins apart.”

Minami Hara “It changed how well I memorize stiff. It made me think memorizing was not hard anymore. At first I never had any interest in knowing hundreds of facts

about something. Being in the program taught me learning about a certain thing changes your knowledge. I really like the Who Was That President? Program.

Savannah Grant “I have learned a lot. I think about how a president’s name can be remem-bered so easily. Like Herbert Hoover, the 31st President. I can just think about a vacuum cleaner (Hoover) and then I know about him. This pres-ident’s program is a really good start for us and it’s been going well with the speed drawings, pictures and freaky facts about them. Thank you, Dr. Donna for your help. You did a big favor for all of us.”

The Who Was That President? Program is an exciting program that engages students and teachers and gives children an achievement, making him and her feel valuable. Schools teach facts; this program really teaches children how to learn and remember. The program will be released to the public and other schools at the end of the summer.

For more information, visit the website www.WhoWasThatPresident.com. H&F

Sacramento 5th Graders Become Experts on Presidents and Presidents’ PetsBy erin Weisz

http://www.WhoWasThatPresident.com

APRIL/MAY 2O13 11

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Signed _________________________________________



DEC 2012 EDITION

If you would like Louise to help you to start living more

health-filled life, please contact Louise for your own private session at (916) 698-5888 or [email protected] or www.alive.louisev.com

Nourishing Health – to be Alive Mind, Body, and Soul

Have you ever thought:“What’s happening in my life?”“I feel off balance.”” Why isn’t life working out for me?”

When toxic thoughts, emotions and feelings are not processed & released, they produce toxic energy in the body. Toxic energy can distort our perceptions and block the flow of healthy energy into our lives.

When we store toxic thoughts, emotions and feelings, we may experience:• Disease• Financial lack• Emotional distress• Spiritual blocks• Repeated toxic patterns

in relationships (same guy/gal-different face)

The beginning of all healing is self awareness. Becoming self aware we can begin applying

that self-knowledge to the relation-ships we create.

As I work in the health and human energy field, I have become very aware of how important rela-tionships are to our health. Relationships are central to our health. Everything and everyone is relative and connected. Everything we think, say and do is in relation-ship to each other.

All of our relationships with others can be seen in terms of agree-ments, whether it is conscious or unconscious. Agreements create boundaries that define and maintain acceptable relational behavior patterns.

Healthy positive relationships are interdependent and have clearly established agreements of honesty, support and caring. There is plenty of room for freedom, creativity, and self expres-sion. These positive relationships promote the growth and health of each person involved.

On the other hand, codependent relationships are created through negative, unhealthy agreements that limit, trap, use, control and even intimidate the people in them.

Underlying any negative agreement is not only a fear of life experience, but a negative belief about how the world is. Usually this belief is unconscious and stems from childhood trauma.

Each of these beliefs held in the human energy system sets up a distortion in the human energy field. These distortions slowly, over time, get transferred down into the human body and mani-fest as discomfort and illness in the physical body.

What kinds of relationships are you creating with yourself and with others? Is your relationship with yourself one of freedom and creativity, or is it one of fear and limitation.

If it is one of fear and limitation, you might want to consider, where did that fear begin?A good way to explore that fear is to start jour-naling. If you only write the word fear, and then any other words that might follow after, follow the progression and see where it leads.

Most people are afraid of what they don’t know. It has been said “knowledge is power”.

By simply having more knowledge of your-self, even your fears, allows you new freedom, if you choose.

Choose to live a life that is totally ALIVE! H&F

louise ViDaurri, interfaith Minister, raDiCal forGiVeness CoaCh, Chakra intuitiVe anD enerGy transforMer

Creating Healthy Relationships


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Sleep Does Your Body Good

Sleep impacts nearly every area of our daily lives. Not only does it boost our moods and ward off puffy eyes, but it

helps us perform better at school and work. It also helps our bodies resist colds and sus-tain a healthier weight. If you are tempted to burn the candle at both ends by staying up all night to study, work, or play, you might want to rethink that behavior.

Here are some of the great benefits to remember about sleep (just in case you were up late last night and forgot):

Improves MemoryWhen your body is deprived of sleep, you have difficulty remembering facts, faces, and conversations. Sleep helps to elimi-nate these difficulties and allows the brain to organize itself and commit new information to memory.

Decreases Risk of Developing Health ProblemsMany studies over the years have revealed that consistent lack of sleep can put people at greater risk for a number of diseases and health problems. These long-term health consequences can include chronic medi-cal conditions such as diabetes, high blood pressure, and heart disease. Sleep helps to reduce the levels of inflammation in your body. Inflammation is linked to heart disease, stroke, diabetes, arthritis, and pre-mature aging. The risk for diabetes occurs because poor sleep can affect how the body processes glucose. With proper nightly sleep, you can reduce your risk for these health concerns.

Metabolism and Weight ManagementIf you are having issues with your weight, you may want to look at how much sleep you are getting. More and more research is pointing to a link between sleep deprivation and obesity. Studies have shown that when your body is sleep deprived, the normal bal-ance of the hormones that affect and control your appetite are interrupted. This causes your appetite to increase. Those increases in appetite are usually for foods high in calo-ries, carbohydrates, and fats.

Increased Performance, Judgment and ProductivitySleep helps the brain to recharge. Your cog-nitive reasoning and motor skills benefit from a good night’s rest. If you are chron-ically sleep deprived, your ability to drive safely, perform well on your job, or even play sports competitively are all affected. Being sleep deprived affects decision making and reaction time.

Better MoodIf you want to be more emotionally stable, get a good night’s sleep. Even one sleep-less night can cause you to be irritable, impatient, and lack the ability to concen-trate. Chronic sleep issues have been shown to lead to anxiety, depression, and mental distress.

Reduced StressIt is a known fact that stress affects so many aspects of our health. A good night’s rest can help control our stress hormones and lower our blood pressure. We can’t control

everything during the day that contributes to stress. But, we can control what time we go to bed at night.

Boosts Your Immune SystemBeing sleep deprived alters how your immune system functions. The weaker your immune system is, the less able your body is to fight off colds, flu, and other infections. The more rested you are on a regular basis, the better chance you will kick a cold faster or not get one in the first place.

To maintain optimal health and have the most satisfying and productive days, a good night’s rest is not optional. If you need more time in your day to do some activity, don’t steal it from your sleep. Turn off all of your electronics, forgo the caffeine, and keep a consistent sleep schedule. You’ll be glad in the morning.

Terri Test is a Certified Health Coach and free-lance writer. You can find out more about her coaching program through her website www.balanceachieved.com. H&F

By terri test

APRIL/MAY 2O13 13

Sleep Tips: 7 Steps to Better Sleep

You’re not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to

including physical activity in your daily routine.

Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep.

Think about all the factors that can interfere with a good night’s sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It’s no wonder that quality sleep is sometimes elusive.

Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.

no. 1: stick to a sleeP scHeDuleGo to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at

night. There’s a caveat, though. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you’re tired. If you agonize over falling asleep, you might find it even tougher to nod off.

no. 2: Pay attention to WHat you eat anD DrinkDon’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disrup-tive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve cau-tion, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

no. 3: create a beDtime ritualDo the same things each night to tell your body it’s time to wind down. This might include tak-ing a warm bath or shower, reading a book, or listening to soothing music — preferably with

the lights dimmed. Relaxing activities can promote bet-ter sleep by easing the transition between wake-fulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime rit-ual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

no. 4: get comfortableCreate a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-dark-ening shades, earplugs, a fan or other devices to cre-ate an environment that suits your needs.

Your mattress and pillow can contribute to bet-ter sleep, too. Since the

features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there’s enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

no. 5: limit Daytime naPsLong daytime naps can interfere with night-time sleep — especially if you’re struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

If you work nights, you’ll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn’t interrupt your daytime sleep.

no. 6: incluDe PHysical activity in your Daily routineRegular physical activity can promote bet-ter sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

no. 7: manage stressWhen you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, con-sider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what’s on your mind and then set it aside for tomorrow.Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the bet-ter sleep you deserve.

For more information about this article go to:www.mayoclinic.com/health/sleep/HQ01387. H&F

By Mayo click Staff

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Last month you learned that the top four most common poisons found in children were cos-metics and personal care products, cleaning

substances, pain medication and fever reducers, and coins and thermometers. This month we con-tinue the list.

5. PlantsChildren may find the bright colors and differ-ent textures of plants irresistible, but some plants can be poisonous if touched or eaten. If you’re in doubt about whether or not a plant is poisonous, don’t keep it in your home. The risk is not worth it.You can refer to the list in the box below for plants that should not be kept in homes with children. The list is not comprehensive, so be sure to seek out safety information on the plants in your home to be safe.

The following plants may be hazardous to your child, and should be kept out of reach or not in the home at all:• Bird Of Paradise• Bull Nettle• Castor Bean• Chinaberry Tree• Crocus• Daffodil• Deadly Nightshade

• Dieffenbachia • Foxglove• Glory Lily• Hemlock• Holly Berry• Indian Tobacco• Iris

• Jimsonweed• Lantana• Larkspur• Lily Of The Valley• Marijuana• Mescal Bean• Mexicantes• Mistletoe• Morning Glory• Mountain Laurel• Night-Blooming Jasmine• Nutmeg

• Oleander• Philodendron• Poison Ivy• Poison Sumac• Pokeweed• Poppy• Potato• Privet• Rhododendron• Rhubarb• Water Hemlock• Wisteria

6. diaper Care, acne Preparations, antisepticsChildren may suck on a tube of diaper cream or acne medication. These accidents typically occur because the items have been left out near a child’s reach.

Some topical products, such as those containing methyl salicylate (oil of wintergreen)-ingesting 1 teaspoon of some strengths of methyl salicylate can equal more than 20 adult aspirin tablets-cam-phorated oil, pennyroyal oil, oil of eucalyptus, and other concentrated essential oils can be extremely toxic to small children.

As with other questionable household items, keep all creams, ointments and preparations, even

those that you use on your child like diaper cream, in an out-of-reach, locked or child-proofed cabinet.

7. Cough and Cold PreparationsAntihistamines, cough suppres-sants, expectorants and decongestants are often flavored like candy and may be mistakenly taken by children. Keep them, along with other medi-cations, in a locked cabinet.

When giving your child cough or cold medicine, be sure that you are using the proper dose, and that another adult has not already given some to the child. If used incorrectly, cough and cold medi-cations may cause agitation or drowsiness, and in large doses may effect blood pressure and heart rhythm.

8. PesticidesIndoor pesticides, like mouse baits and roach traps, should be kept in areas where children and toddlers (and pets) are not allowed.

According to Dr. Mark McDonald, a pediatric intensivist at Palmetto Health Children’s Hospital, “Pesticides can quickly kill a child. Never pour pes-ticides into other containers,” he added, citing a case in which a parent poured plant fertilizer bor-rowed from a neighbor into a plastic soda bottle. The parent’s child took a drink from the bottle in the garage and, despite being rushed to the emer-gency room, was brain-dead in 17 hours.

9. VitaminsBelieve it or not, vitamins are a common source of poisoning for children. The pills can, again, look like candy, and the doses and concentrations of nutrients and vitamins can overwhelm a child’s system.

Treat all vitamins and supplements like drugs and keep them out of your child’s reach. And never give your child vitamins meant for adults.

10. gastrointestinal preparationsSmall doses or sips of these preparations, though perhaps soothing for adults, can poison a child. These are another category of household items that should always be kept in a secure location that your child cannot get into, and should be used immediately (not left out on a counter where your child may be tempted by it).

From the FREE SixWise.com e-newsletter, the Web’s #1 most read newsletter with original articles in all 6 areas of life leading to complete Wellness. H&F

The Ten Most Common Poisons Among Kids, Part 2By B. Williams

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APRIL/MAY 2O13 15

As a child, life is relatively safe. We protect our children from the day they are born, and do everything in our power to keep them from coming into harm’s way. Unfortunately, some events are beyond

our control as a parent. In the event that the unthinkable does happen and your family is involved in a flood, fire, earthquake, or other natural disaster, you will want to make sure that your children are properly prepared to han-dle the situation and keep themselves safe.

While preparation is important, the last thing that you want is to cause undue anxiety to your children. As a result it is important to be careful about the way that you choose to broach the subject of disaster prepara-tion. You will want to present this information in such a way as to empower your children and give them confidence, rather than instilling them with fear and terror.

Here are a few ways that you can make this experience as positive as possible:

Find out What they Already KnowDepending on your child’s age, they may already have seen hurricanes, floods and fires on the news. Find out what they know about natural disas-ters, and how the disasters make them feel. This will give you a better idea of the knowledge base that you have to build on, and let you know where you should start in your discussion.

Give Accurate Information that Is not overly ExplicitIf your children have any misconceptions or gaps in their knowledge, fill them in, but do it in a calm, educational way. Dispel any myths or untruths that they may have heard from other sources. Do your best to explain that natural disasters are rare, and not something to be feared, but rather some-thing to be aware of and well prepared for. This can be the perfect segway into a discussion about disaster planning, household procedures and fam-ily meeting points.

Give them time to Ask Questions and Express their FearsIt’s more than likely that your children will have some questions for you after your talk about fire and disaster planning. Be open to their ques-tions. Remember that your children are extremely sensitive to the moods and reactions of the people around them, and that your patience and calm demeanor will have a comforting effect. Find out what fears they may have about fires or other incidents in the home, and do your best to calm them.

Make yourself AvailableLet your son or daughter know that they can always come to you if they feel worried or if they have any questions. This will give them a feeling of security and will lessen the chance of them harboring private fears and anxieties. Since the concept of natural disasters and emergency situations can be overwhelming for some children, they will appreciate having the support of a parent to put them at ease.Explaining the importance of disaster prevention and response to your children is not only helpful; it might save their lives. If handled properly, talking to your children about emergency planning can be a positive expe-rience for everyone involved. This is the surest way of knowing that your entire family is well prepared and that your children have the proper infor-mation to handle any situation that might arise.

WPS Disaster Management Solutions has been providing Fire Safety & Multi-Hazard Emergency Plans for over 30 years. Visit us online at www.wps-plan.com to learn more. H&F

By Kat andersonHow to Talk to Your Children About Disasters

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GMOs are to food as nanotechnology is to beauty products. Get out your rebel-lious spirit. And start making your

picketing signs.

tHe rooF tHat turneD olD

BeFore its tiMe

Products using nano technology have already been exposed and leave consumers shak-ing their heads, not knowing what to do. For example, roofers are exposed to a lot of sun during the course of their job. And they – like everyone else – don’t want to get sunburned and have to worry about skin cancer for the rest of their life. So they slather on the sunscreen. Good idea, right?

Maybe not. The workers who wore sun-screen were using a nano-sunscreen with nanoparticles of titanium dioxide. The workers left their handprints on the roofs they were building. No surprise there.

But when those sections of the roof that the men had touched with their hands aged 100 times faster than other areas, some eyebrows were raised. What exactly was the nano-sunscreen doing to the roofing materials and why? And if it did that to the roof, how long before the body would show similar types of effects?

If you worked for a cosmetics company using nanotechnology, about now you’ll be asking, “Don’t you know that the human body is vastly different from a roof?”

GovernMent HeaDs turneD in Favor oF

ConsuMers?

The roofing story should be enough reason for you to never use a nano-sunscreen until the data is in about its safety. It’s enough for the Australian government to question the nano-sunscreens. But they haven’t banned the use of nano-technology in beauty products and personal hygiene products.

It’s possible that you still are not convinced. You need more information before you’ll believe another naysayer.

Mouse stuDies are not GooD at all

Maybe you should read about research that proves that titanium dioxide nanoparticles cross the placenta in mice. Not only do they cross the placenta but they also caused brain damage. The male offspring were noted to have decreased production of sperm as well. Is this the universe striking back at mankind for creating something so small that never should have been created?

Other studies show damage to developing embryos in mice. And test tube studies show DNA damage and serious cellular damage

from commonly used beauty product and cos-metics nanoparticles.

WHo’s asKinG tHe Questions?

The big questions are: Why are nanoprod-ucts on the market? Where’s the safety testing? Hundreds of beauty products are on the mar-ket right now. Why isn’t the nanotechnology somehow listed on the labels to at least inform consumers?

It’s another GMO type of situation. An indus-try decides to modify a product (or food) and then thinks it’s a good idea. They start mass production of the product (or food) and the

ball is moving, so to speak. How can they stop their momentum in midstream? The prof-its are coming in. Save the profits. Yes, always save the profits.

Did you know that Australia’s government has warned against using nano-sunscreens in their websites on sun safety? They aren’t taking a chance. However, it may be too late, as many thousands of people have already used these products.

anotHer GMo Disaster aBout to striKe

Like the GMO industry, the cosmetics indus-try experts report that the health risks from using them are low. They speak without stud-ies. They speak out of hearts of greed.

We heard that same report plenty of times from Monsanto, didn’t we? Even at the hear-ings in San Francisco, Monsanto said that the genetically-modified DNA wouldn’t mingle with human DNA. And it did. Now we know that eating GMO foods is like creating lit-tle pesticide factories in the gut that kill good bacteria, according to Jeffrey Smith, author of Seeds of Deception. This book is mandatory reading in today’s age and time.

The cosmetics industry says that they can’t get nanoparticles to penetrate the skin, and although this is partially true, by combin-ing the nanoparticles in formulas that contain other skin penetrators in cosmetics, the net result is penetration.

And of course, if skin is already plagued by acne or other lesions, it’s damaged and that magnifies the penetration of anything applied to the skin.

We may have lost the battle against GMOs, but this next one can still be won. Find out if the cosmetics and beauty products you use are made with nanotechnology. And if so, replace them immediately. Don’t turn your back on this issue before it’s too late.

Source: www.theage.com.au/opinion/science-of-the-small-may-carry-big-risk-20090327-9e6g.html. H&F

Nano Technology: The Next GMO-Type of Battle in Beauty Products?By Dr. Donna, editor

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APRIL/MAY 2O13 17

hey Mitch,

My wife and i both love your column, man. great stuff. never thought i’d sit down to ask for advice but here i am. We’ve been married for 12 years, like 12 awesome years. used to be it was all fun. now it seems like all work.

We pretty well handled what life threw us: a brother’s suicide, bad auto wreck, a mis-carriage and we lost our first son suddenly at the age of 34 weeks. We cried, prayed, hung in there, you know. four and a half years ago, we were blessed with our little sweetheart daughter. she has a lot of food allergies, but otherwise is good to go. our 3rd pregnancy went very roughly, and we now have the blessing of a son with a num-ber of physical and mental ailments. We love both our children totally, but some-how i don’t know if we can handle so much, Mitch. This is brutal, dude.

no, there’s no family around, at least anyone with extra time on their hands. got any clues to help us keep our marriage, our sanity and our family together?

anxious dadescondido, Ca

Hey Anxious,

Committed couples blessed by a child (or children) are very often surprised by the challenge to their primary relation-ship, their sense of capability, and even to their sanity. Children play very spe-cial roles in our lives, as they learn who you are, who they are, and where they fit in this world.

I absolutely honor your acknowledgement that each child is indeed, a blessing! Our society has warped absolutely everything, including children. Instead of recognizing a

child as a gift or blessing, in the USA they are socially and politically treated as economic burdens, “responsibilities”, and as imped-iments to marriage intimacy! Our special needs children exponentially increase the challenges of parenting,stressing their rela-tionship in ways most couples are utterly unprepared for. Sadly, many studies note a high rate of divorce among couples with chil-dren with special needs.

What is your marriage’s mission? In essence, what are you and your wife “about”? Twelve “awesome years” generally don’t transpire without a couple having some foundational beliefs, mutually-supportive behaviors, and/or a sense of purpose. Perhaps you two have talked about things such as:

• What gives life value to each of you, and to the two of you in partnership?

• How do you two wish your legacy to read?

• What are your priorities numbered 1 through…

• What do the terms family, children, and par-enting mean to you two, and how do you see yourselves within those definitions?

And maybe you haven’t sat down individually and then together to talk about such mean-ingful things… I mean, who does? Historically such concepts were rarely breached and con-temporarily, we find ourselves so busy we have no time for such deeper, theoretical discussions!

We’re So Busy We’re Missing Our LivesI’d recommend you and your wife put a page up on your refrigerator, and each take turns writing bullet-point acknowledgements of how each family member is truly a gift.

You two are only stronger for your children if you take time for yourselves individually, as a couple, and in prayer/meditation.

Honor your positive choices and thoughts for your children. Generally, the most responsible, lovingly-com-mitted parents focus on their every mistake, holding themselves to unreal-istic standards!

And BUILD COMMUNITY! The busiest people often are those who care to find the time to lend a hand. Sometimes we also have to be the ones to break family patterns by asking someone to help, giving them an opportunity to contribute.

Your heart is present for your fam-ily. Keep reaching out,starting with the resources right there in your home, your family, and your community.

Namaste, Mitch

For more info, contact Mitch Darnell, MA, OM, Relationship Coach & Wedding Officiant at (916) 247-1655 or visit his web sites at www.foreverin-spired.net or www.sacgroom.com. H&F

Viewpoint InspiredMitCh Darnell, Ma, oM •relationship CoaCh & WeDDinG offiCiant

Nano Technology: The Next GMO-Type of Battle in Beauty Products?Rela

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No, there’s no family around, at least anyone with extra time on their hands. Got any clues to help us keep our marriage, our sanity and our family together?


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As I stepped onto the red carpet at the 85th annual Oscars awards cer-emony this year, I saw thousands

of glowing celebrities, some of whom may be your favorite movie stars. What most of them had in common – besides for daz-zling dresses and accessories — was a beautiful shapely figure and a glorious glow — the kind of robust look you can’t spray on the night before.

True, some celebrities will turn to diet drugs that accelerate the heart rate in an effort to speed up metabolism, or opt for extreme cleanses like a mixture of lemon juice, maple syrup, and cayenne pepper for several days. And true, these quick-fixes work as far as losing some weight goes – but not without a cost to both one’s bank and health, which is why most of Hollywood opts to take the healthier route to detoxing for the red carpet.

While you may not be attending the Oscars, we’ve all got red carpet moments in our lives. And though it’s certainly a little easier to prepare for it if you’re a celebrity living in Hollywood — where you have managers, agents, and coaches who can help you get there — we can all learn how to cleanse our bodies and get that coveted red-carpet glow for those impor-tant milestone events in our own personal lives.

And what a better season than Spring to talk about detox? It’s the season that begs for change — in our wardrobes, pantries, and yes, in our bodies! I’ll leave the ward-robe to the fashionistas — as for your pantry and your body, your coach has got the scoop.

I like to do a little spring cleaning in my kitchen when March rolls around as I know I can succumb to

cravings quite easily — and bathing suit season is just around the bend! So, any temptations which I cannot completely eliminate from my house, I put on the highest shelf in my kitchen...or better yet, in the garage! The fact that you can’t see the dangerous junk food, actually lim-its the temptation. The fact that you have to get on a stepladder to fulfill your crav-ing makes you become aware of what you are about to do: ruin your efforts at getting healthy!

If you really can’t resist the cry of the cookie on the fifth shelf, then first climb sixty steps on the stepladder so that at least you get some healthy benefit from your cravings!

How about our bodies? What’s the best way to spring clean on the inside?It seems that the typical “old-fashioned” Western doctor still believes our bodies are perfectly equipped to deal with the toxins we absorb on a daily basis. Granted, our body has its own natural functions to help eliminate toxins generated by everyday stress, food intake, and lack of sleep.

But there are limits that our body reaches easily, especially in our increasingly fast-paced and often unhealthy lifestyles: total lack of sleep (when was the last time you had a full restful night?), extreme stress (not only the positive type of stress which we need for survival ie. to avoid a speeding car coming our way, but also the negative type, known as oxidative stress), excessive food intake, preservatives, colorings, fla-vors, jet-lag, cigarettes, alcohol, etc.

And if you want proof that your body has limits when

Your Red Carpet MomentBy Valerie OrsoniHealthy Living Expert &

CEO of LeBootCamp.com

APRIL/MAY 2O13 19

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To flush out toXins that are already present:• exercise: sweat-

ing is one of the easiest ways to detoxify your-body (even more powerful than any juice or supplement)

• regularly go to a sauna or steam room (to achieve the same effect)

• eat proven detox-ifying foods on a regular basis. My top ten detox foods: apple, artichoke, banana, cress, avocado, beets, cruciferae, garlic, tofu, prunes. Rx: incorporate 5 detox foods per day.

• start your day with a freshly squeezed lemon in room-temperature water to support your liver functions.

• Go for a 2-week detox plan with actual food that you can chew, not liquids only. Indeed, by drastically reducing your calorie intake (even though you are consuming healthy nutrients), which will always happen when you only drink a few juices per day, your body will produce

more toxins because of the stress this

caloric reduc-tion has on the body.

• make your own juices using my top ten detox foods.

You will save your pre-cious dollars (buying already-made juices is very expensive); you will have the guarantee that your juice is totally fresh (not pasteurized and not made hours if not days ago); and you will learn how to exper-iment in the kitchen and create flavors that you like.

• tip: use cucumber as your base for detox

juices: very low in calories, very high in detoxifying ele-

ments and highly alkalizing.

Readying for your Red Carpet Moment?

1 month before: stop eating refined white flours and sugars, thus avoiding the

glycemic response which results in the excess sugar stored as fat. Instead, opt for whole grains and organic products. 2-3 weeks before: limit meat, eggs and dairy products all of which contribute to a duller complexion. Opt for grilled fish and vegeta-bles which bring better digestion and hence a flat stomach. Start your meals with a vegetable soup to jump-start a feeling of satiety. Maintaining a balanced body pH results in radi-ant skin and enables the body to fully perform its natural detox functions. To achieve this, stay on top of your water intake, particularly with slices of lemon and cucumber: sipping this

alkalizing drink throughout the day restores a balanced pH, bringing quick and vis-

ible results. Aim to include at least three detox foods every day (ie. garlic, banana, artichoke, asparagus, water-cress, etc.)

7-days before: Avoid eating vegeta-bles that inflate the tummy: broccoli,

cabbage etc., instead opting for celery, chard, salad, oranges, watermelon, melon, as well as asparagus and green

beans – although these are high in fiber, they don’t cause any bloating. H&F

it comes to getting rid of external harmful ele-ments, just look at the lungs of a heavy smoker or the liver of a heavy drinker!

What exactly is the problem with too many toxins?Depending on the toxins, their impact can range from annoying but not dangerous (feeling slug-gish) to fatal (think cancer), including but not limited to the following: blockage of nutrient absorption; lethargy; hindrance to weight loss; cancer; birth defects; endocrine system damage; memory impairment; skin rashes; mild to seri-ous liver damage; excessive body hair growth; damage to blood vessels, etc.

So what can we do?We need to tackle the problem on two fronts:

limit the amount of toxins that enter our body, and flush out the toxins that are already present.

To LIMIT THE AMOUNT OF TOXINS we absorb:• eat organic as much as possible• go to bed early and read or have

sexual activity (do nothing else that can prevent you from fall-ing asleep — and absolutely no work!)

• avoid processed foods• avoid smoking• avoid alcohol (you can have one

glass of wine per day, though :)• avoid unnecessary stress:

learn how to get rid of energy vampires

Spring Clean

inSide & Out!

Morning Detox: Start every morning with the juice of 1

lemon in room-temperature water followed by Sobacha (buckwheat infusion) to fill up on antioxidants.

Afternoon Aerobics: 10-minute MetaBoost™:1-min march in place

(warm up), 20 jumping jacks, 20 side-to-side leaps, 20 long jumps, 20 side

jumps, 20 series of hopscotch, 1-min reg-ular speed walk, 1-min frog jumps, 1-min power walk, 1-min regular speed walk, 1

min march in place (cool down)

Weekly Spa: Exfoliate your entire body once a week with a home-made exfoliant of sweet almond

oil, sugar and coconut butter. Goodbye dead cells, hello

baby-smooth skin!Green Morning BoostServes 1 Prep 2 minutes

The Green Morning Boost, composed of spinach, celery, strawberries, and carrots, brings you plenty of much-needed nutri-ents and phytochemicals.

Ingredients:1 apple1 collards leaf or a handful of spinach leaves1 celery stem4 strawberries1 carrot1 fresh ginger slice

Directions:Rinse and pat dry all fruits/veggies. No need to peel (except ginger root); you can put your fruits/veggies directly in the juicer. Juice and drink right away as antioxi-dants lose their potency as time passes.


ARIES (March 21-April 19) Opportunities may present themselves, but be cautious until next month before making any decisions that could be postponed. Health and work are areas that need your attention. Someone near to you may need your assistance, or you may be visiting someone in the hospital who is important to you.

TAURUS (April 20-May 20) To pay attention is the simplest act of love. This Full Moon is your time to explore your inner self. Keep your cool and don’t overreact to situations you can’t con-trol or people who you will never control. Learn to let people be and be as flexible as you can allow yourself to be. Embrace the change you want to be.

GEMINI (May 21-June 21) Life is to be enjoyed and love is the lesson for everyone to learn and live. You have luck on your side when it comes to your career. If you want to change your job, now is the time to make your move. Listen to heart; find the wholeness of your reality. Creating a quiet mind is the most valuable attainment for you.

CANCER (June 22-July 22) Expect challenges with relationships for the next several months. Keep your cool when it comes to the actions of others. You can’t control what others do, but you can control your reaction against the activi-ties of others. If you planned on going to school, you will be supported for pursuing your educa-tional interests.

LEO (July 23-Aug. 22) It may take a few years to get back to where you want to be but life is not about what you own, but its about recog-nizing you are the finest value you have and living your life is the greatest gift of all. Passion is on the menu, and you may be having a great romance that has you singing to yourself.

VIRGO (Aug. 23-Sept. 22) Good and bad come from the same source; it’s all for your benefit. Relationships are being supported with expan-sion. You may have a small health issue; nothing to worry about. The changes and difficulties that you’ve been going through are now starting to vanish.

LIBRA (Sept. 23-Oct. 23) You’re not doing the now; you are the now! Think about it, you are It! The sooner you let go of the ego, then you become one with the universe! Stay in touch with friends from the past. Your health and work can be expanded this month. New acquain-tances are going to be entering your life in the next few months.

SCORPIO (Oct. 24-Nov. 21) Life is a gift and all you have to do is what you want to do. You’re starting to communicate in a different manner than you are accustomed. If you pay atten-tion and you’re single, then a new romance or greater intimacy will be part of your personal experience. Saturn is forcing you to change and its not an easy time.

SAGITTARIUS (Nov. 22-Dec. 21) You originate from a unique perspective that provides quality in what you do. Love arrives when you are ready and when you’re not ready, all at the same time. You are advised not to speculate on quick get rich schemes. You may want to learn to live with less and know that life is not about things, but life is about love and relationships.

CAPRICORN (DEC. 22-JAN. 19) Keep an open mind for curiosity to lead you to a path towards self-discovery. With a loving heart, and running your life, you can let your observation be your judgment. Pluto in your sign is creating a revolu-tion in a way of evolution in a major way for the next many years. You think too much and this is the source of your suffering.

AQUARIUS (Jan. 20-Feb. 18) The mystery from the universe is interrelated concerning your being and spirit. Think of gravity as a form of light and time as just a tool. You are a child of light and love, the mystery partners in creation. Money can be an area that finally starts to come your way. You gain financial power as the summer brings you pleasant surprises.

PISCES (Feb. 19-Mar. 20) Listen to your inner wisdom, and live a life worth living with love and forgiveness as a way of life. With Jupiter in Gemini, beckons a creative year ahead. Growth in every area of your life is highlighted, especially in the next three months. If you are looking for a job then it’s just a question of time before you land what you want. .

the MerCurY Minute • april 2013

By Michael Mercury

12 Signs of the ZodiacastR

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Join Mercury at Yoga loka for bikram yoga: 48th and folsom 916-454-4100 www.yogaloka.net

Check out spirit speak’s on Mercury’s website for philosophical speakers providing insight about the universe. www.michaelmercury.com

‘Personal Astrology Readings by Mercury’ are insightful, original gifts for birthdays, anniversaries, and for clarification in your life.

Readings are conducted in person, or via the phone at (916) 834-4321. All readings are taped.

Check out the Mercury Minute Daily Video Astrology Forecast at www.michaelmercury.com

April 25 at 12:57 P.M. PDT - Eclipse Full Moon in Scorpio, - With Uranus and Pluto square in May this is the pre-stage for transformation as the focus for this year. Change is the constant that hides in plain sight. The shift to conscious awareness is happening, and it doesn’t take prisoners, it liberates those who are in spiritual prison.

May 9 at 5:28 p.m. PDT – Solar Eclipse New Moon in Taurus – There can be a world reac-tion to the uncertainty that exists in foreign economies’. Information can arrive that makes you re-evaluate what you had decided to travel this summer. Money is an area of concern for many with this New Moon.

http://www.yogaloka.net/

APRIL/MAY 2O13 21

opin

ionEarlier this year President Obama made waves when he

admitted that, had he a son, he would hesitate to let him play football. Ostensibly, he was alluding to the prevalence

of concussions in the sport. But it’s not just the danger of injury that may give parents pause before signing their kids up for the local team, it’s the whole psychology and culture that goes along with youth sports.

In a study presented at the American Public Health Association’s 137th Annual Meeting and Exposition, researchers found that young males who play sports are more likely to indulge in unhealthy behaviors such as engaging in violence, binge drinking, and smoking. Conversely, young women who participate in sports were found to have fewer rates of depression, marijuana use, and smoking. According to Susan M. Connor, lead researcher on the study; “Sports team participation appears to have both protective and risk-enhancing associations.”

We are all familiar with the arguments in favor of youth sports: they teach our kids the value of hard work, sportsmanship, team-work, and many other important life lessons. Having played football for Del Campo High School back in the early 90s, I learned how to lose with grace and dignity—not an easy les-son to learn, but a valuable one nevertheless. But playing sports and hanging around other hyper-competitive testosterone-laden alpha-males also taught me how to fistfight, drink myself silly, and engage in other antisocial behaviors.

Mark Edmundson, professor of English at the University of Virginia, writes: “Playing football made me more confident; it gave me powers of resolve that I’d draw on later in life, and I’m grateful for those things. But it also made me more brutal. I came to crave the physical stimulation of the game—I came to like hit-ting and even being hit.” He continues: “To any dispassionate observer, it is clear that athletes find themselves in more brawls, more car wrecks, more spousal assaults, more drunk-driving episodes than the average run of the population.” However, as anyone who has ever been on an American high school campus can tell you, athletes can also be remarkably courtly and dignified. The message seems to be that the effects of sports on the people who play them are varied and complex.

The Ancient Greeks, founders of the Olympic Games, saw sports as a relatively safe and civilized version of war, a way to keep the aggressive impulses of their citizens in check during time of peace.

Today, sports function for us in much the same way; they are a way to harness the excess energy of our youth, and to siphon off their aggressive tendencies. But there are those who believe that sports don’t just merely harness and redirect youthful

aggression—the “martial spirit,” so to speak—they encourage it and cultivate it to dangerous proportions.

Professor Edmundson talks about two great figures in Greek mythology: Hector and Achilles. Both are awesome warriors, much feared by their adversaries. But off the field of battle, Hector is a gentle, loving husband and father, and a cherished citizen of Troy. “He is the Navy Seal or Green Beret who would never kill a prisoner, the fearless fighter who could never harm a woman or a child.”

Achilles, on the other hand, is all emotion and passion, both on the field of battle and off. He is drunk on rage: his rational mind has left him. He is a menace to society. According to Edmundson, Hector and Achilles represent the two the types of athletes. Hector is the ancient prototype of an Arthur Ashe or Brendon Ayanbadejo, while Achilles prefigures the travails of a Mike Tyson or Bill Romanowski.

Do sports build character? According to Edmundson, “Sports can do great good: build the body, create a stronger, more resilient will, impart confidence, stimulate bravery, and foment daring. But at the same time, sports often brutalize the player—they make him more aggressive, more violent. They make him intolerant of gentleness; they help turn him into a member of the pack, which defines itself by maltreating others—the weak, the tender, the dif-ferently made.”

Sports, it seems, will always be a blessing and a curse. H&F

Sports: A Blessing & A Curse

DaMon paVeGlio


Bounce houses are commonly seen in backyard parties and community fes-tivals in the UK and in many parts of

Europe and North America. Because of the springy nature of these inflatable play items, they are much loved by the kids who relent-lessly jump in these castles while their parents talk to friends or new contacts.

However, if you want to make sure that the next party at your place does not turn into a catas-trophe, you need to keep the safety of the kids atop your priority list. You, therefore, need to check a lot of things before your party starts, and the bounce house unit gets inflated.

understanding how bounce houses are ManufacturedSubstantial vinyl materials that are inflamma-ble are used for making bounce houses or any other type of inflatable play item. A unit also comes with a blowing machine that

supplies air to the unit. Both the unit and the blower should be kept at a safe distance from any source of fire or heat. Also the unit can col-lapse at any point of time if pinched with a sharp object. It is, therefore, imperative for the party organizers to keep fire and sharp objects far away from the bounce house unit. This is one of the basic things related to bouncy cas-tle safety.

general safety rules for using the CastleApart from keeping the bouncy castle out of the vicin-ity of fire and sharp objects, you should also adhere to a

few safety rules and regulations that include:• Kids should not enter the castle wearing hard

shoes. Soft shoes can be allowed inside.• Kids should wear socks while using the castle.• The bounce house unit should not be over-

crowded. Large inflatable castles can hold fifteen kids at max and the smaller units can hold four to eight kids.

• In the event of leakage, kids should imme-diately be evacuated from the castle unit as it might deflate at any point of time.

safety tips if You are holding Your Party outdoorsIn case you are about to hold the party out in your backyard, you should ask the bouncy cas-tle hire agency for sandbags

and other supporting elements that would help the unit withstand natural forces such as tor-rential rain or heavy wind. There are operators out there who provide their customers with adequate equipment. However, if the weather conditions worsen, the agency may cancel the booking and you will get a full refund of your deposited amount.

Checking Whether the Company is trustworthyRestricting the kids or ensuring safe installa-tion and usage of the bouncy castle is not just enough. You need to check the background and authorization status of the agency

before hiring inflatable castles from them. Make sure the agency is a regis-tered business; this means it’s not a fly-by-night venture. Also check if the castles supplied by the company are PIPA tested and certified. H&F

By terrence Lewis

How to Ensure the Safety of Kids Using Bouncy CastlesKid

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You might not ever consider that your child can get appendicitis, but he or she can. In fact, about 80,000 children are diagnosed with it in the U.S. annually.

When found in children, appendicitis is most common in children who are older than the age of 10 but children younger than the age of 3 can have it, too.

The sad part is that greater than 80 percent of children under the age of 3 will have a rupture of the appendix before getting to the operating room. Only up to 20 percent of children between the age of 10 and 17 will have a rupture, a still significant number but cer-tainly not as common.

Missed Cases of Appendicitis are Common The cold hard fact is that appendicitis in children is often misdiagnosed. Some sources cite rates of between 28 to 57% in children under the age of 10. This occurs because of a few reasons:

• Children may not be able to explain fully how they are feeling and where it hurts. With appendicitis, the pain is usually in the right lower quadrant, but first starts around the navel. A child may think his entire abdomen is the same place.

• When children do say they have a “tummy ache”, it’s heard by parents as the same type of tummy ache as what happens with flu or infections. Parents may pass it off as another ache that will resolve itself.

• Children have to be interviewed by medical staff dif-ferently as compared to teenagers and adults. The medical staff may not be savvy in these skills.

Questions to Ask Your Child To Rule Out AppendicitisIf your child has pain in the lower right quadrant for a significant amount of time, don’t waste time. Get him right to the emergency room.

However, the pain may be simulating constipation, gas or other illnesses. See the textbox, What Else Could It Be? Here’s a simple guide-line to see if the situation may be resolved with your aid – ask your child these questions.

1. Did you poop today? It’s important to help your child keep his bow-els regular. You can do this with having enough fiber and fluid in the diet. Prune juice, water, beans, celery, an apple a day, and other vegeta-bles are the best way to get it. Losing the desire to eat may be a sign of appendicitis.

2. Do you have gas? Find out what’s causing this gas production. Is it milk and dairy products, beans, carbonated drinks, or chewing gum? Is it constipation, causing the fermentation of food that produces the gas? Gas may be relieved by a cup of spearmint or peppermint tea.

3. Do you have diarrhea or did you vomit? Diarrhea and vomiting along with nausea, fever and loss of appetite are common symptoms for appendicitis in adults but not necessarily in children. Consider these symptoms as ones that may still result in a quick drive to the ER.

What’s The Confirmatory Symptom?The telltale sign of appendicitis in an adult or a child is something called rebound tenderness. This is where you press into the lower right part of the abdomen and then release your hand quickly. If there is pain, get the child to the emergency room. Ask your doctor to take a blood test and look for an elevated white blood cell count. This is an indication of infection. If the appendix rup-tures, infection will occur quickly.

The most dangerous stage of appendicitis is when the pain suddenly stops. This means that the appendix has ruptured. The person suddenly feels warm inside and all pain stops. Sudden relief of pain may be misunderstood that the worst of the disease is over, when it is actually a sign of a significantly deteriorating condition.

Adnan B. Bhatti, M.D. is a medical researcher and professional freelance writer whose background has included seeing patients in the areas of inter-nal medicine and family medicine. H&F

By adnan Bashir, M.D.

Can Children Get Appendicitis?

What Else Could It Be?The following illnesses may mimic appendicitis:

In ChildrenGastroenteritisMesenteric adenitisMeckel’s diverticulitisUrinary tract infection

In WomenEctopic pregnancyPIDEndometriosis

In Men Testicular torsion

In Adults Crohn’s diseasePerforated peptic ulcerPancreatitisRenal colic In ElderlyDiverticulitisIntestinal obstructionColon CancerLeaking aortic aneurysm

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http://en.wikipedia.org/wiki/Mesenteric_adenitis

http://en.wikipedia.org/wiki/Testicular_torsion

http://en.wikipedia.org/wiki/Crohn%27s_disease

http://en.wikipedia.org/wiki/Diverticulitis


In the late 1950’s, it was discovered that vir-tually all overweight people had a low metabolism, constant/intense hunger,

and massive food cravings; causing them to eat even when they were not hungry. Excess weight is stored in the fat cells of our bodies. The body contains 3 different kinds of fat:

1. structural fat - this fat lubricates joints and cushions the organs.

2. normal fat - there is a layer of fat just beneath the skin.

3. abnormal fat - these are the reserves which are known as the problem areas; also known as secondary fat located in the hips, thighs, waist, stomach, buttocks and behind the upper arms in women and the upper chest, back and neck in men.

The body retains these fat reserves as a survival mechanism and no matter how much diet and exercise one does; the secondary fat reserves are never released.

At ReNew Me, our programs are designed to help stimulate the hypothalamus and cause the body to release the abnormal fat, and in turn, pull calories and nutrients from that fat to nour-ish you. Your body will recycle your fat at a minimum of 1300-4000 calories per day; there-fore, you will not be hungry on this program even though you will be on a reduced calorie diet.

If you follow this program CORRECTLY, this unique process will POSITIVELY AFFECT your hypothalamus and metabolism potentially making these results “permanent“!

This will work for you if you work the program as advised. We have seen thousands of success

cases over several years with people who have done amazingly on the ReNew Me program. Many who had no suc-cess with any other diet program.

Our average weight loss in women is typically about 1/2 pound to 1/3 of a pound of fat per day, and in men, 1 full pound of fat loss per day. It is important to not get discouraged because results vary. Your body will lose fat.

the end of the Yo-Yo dieting cycle Most peo-ple who have dieted have tried many different pro-grams with

no lasting results. Most diets deal with reducing calories, adding or increasing

exercise, and the use of prescription appetite suppressants. This causes the patient to lose weight, but often times it is muscle and water weight, not FAT. When an overweight/obese patient tries to reduce calories to lose weight, they will first burn their normal reserve fat cells. Once these are used up, the body will move on to burning the structural fat cells (both of these types of fat are necessary, and are not the kind of fat that leads to obesity). The last fat cell on the list to be utilized is the abnormal fat (adipose tissue), or the fat that causes people to be overweight. By the time the patient gets to this point, they feel hun-gry, fatigued, and generally give up on the diet. This type of dieting causes patients to feel exhausted, to lose fat in the wrong places like in their face versus their belly, hips or thighs. It also depletes them of nutrients, which lead to further complications.

This is where the ReNew Me program is com-pletely different from traditional diets. Our program is designed to burn the abnormal fat reserves, at the same time giving the body the vitamins and nutrients that are fat soluble. Following our protocol, your hypothalamus will liberate approximately 2000-4000 calories

of fat into the blood stream, while you adhere to a very specific low calorie intake. You will not be hungry. Your body will have full support from your fat stores during the program. Your

The Ultimate Fat Burning Diet!

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weight loss will be safe and will occur rapidly. After the low calorie phase of the program, you will transition to a maintenance program to ensure that the weight that has been lost, is gone for good.

Fat Burning Booster injectionsMethylcobalamin B-12

Cyanocobalamin is the most common form of vitamin B12. However, over the last ten years, a number of central and peripheral neurological diseases have been linked to a deficiency of a very specific cobalamin... the methylcobalamin form that is required to protect against neurological diseases and aging. Larger amounts of methylcobala-min are necessary to correct neurological defects and protect against aging. The liver converts a small amount of cyanocobala-min into methylcobalamin within the body.

Methylcobalamin unlike prescription drugs costs very little, is a natural vitamin therapy & and is free of side effects. In addition... • Helps increase your energy levels • Promotes memory cogitation • Increases your metabolism

lipo-PlexLipo-plex helps promote the flow of fat and bile to and from the liver and prevents excess fat build up in the liver and body there-fore improving liver function. It also aids in metabolism and contains Inositol which acts as a neurotransmitter that is known to con-trol mood and appetite.

adenosine Monophoshate

Increases stamina and endurance by increas-ing energy production at a cellular level. Its therapeutic benefits have been used for such disorders as Chronic Fatigue Syndrome,

Multiple Sclerosis, Fibromyalgia, and Obesity. It also helps to metabolize fats and carbohydrates.

B-Complex/vitamin C

B-COMPLEX includes B1, 2, 3, 5, 6, 9, and B-12. All B s are good for energy produc-tion, healthy nervous system, good digestion, healthy skin, hair and nails, and synergy. Vitamin C is necessary for collagen which is the main protein found in connective tissue. It also helps your body fight infection, and bacteria, strengthens bones and teeth, quick-ens the body s ability to repair wounds and lowers blood pressure and the probability of hypertension. H&F

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Carpe Diem! What does that mean? For those not feeling fit, struggling with weight, a lack of confidence or scared

by potential crime, it means deal with it now. It’s easy to take the course of least resistance, but is it the right thing to do? Is it the best for you? Doing nothing is a decision, whether you make it consciously in the cold light of day, or just let it happen to you. And, sadly the effects of these issues are not individual but extend into every part of your life and to every person you know. Carpe Diem. Seize the day!

Do something to change, become more the person you would like to be. Raise expecta-tions for yourself, your family and friends. Notre Dame is a world famous cathedral in Paris, but it would not exist if Charlemagne hadn’t seized the day to lay the first stone. Carpe Diem!

Get sexy. Almost everyone would agree that healthy, fit people are sexier. Don’t you?

You can be too. You can gain control of your life, your health and your personal safety by making a choice to change, by seizing the day. Carpe Diem is an old Latin axiom, a phrase to motivate you to act, get busy by simply taking

control of your life-body mind and spirit. If you feel heavy, can’t keep up or are constantly stressed about safety there is a one-stop shop, so to speak that can pro-vide that one thing you need to seize the day.

Taekwondo. Wasn’t that simple? Of course, I suggest this knowing it works from seeing it myself every day since 1975 when I began teaching it. I have per-sonally witnessed

thousands of people taking control, mak-ing it happen for their family or themselves by making a decision to just ‘give it a shot’. Television’s “Biggest Loser” host Jillian Michaels, it has been widely reported, found her way to stardom as America’s current ‘fitness guru’ by taking martial arts to control weight as a teenager. Seizing this day to make tomor-row better. Carpe Diem!

Don’t just take my word for it, check out Yelp reviews, or bet-ter yet, come visit a school near your home or office and see if this isn’t true. Talk to students. You’ll find people from 4 to 84 seizing the day by putting their hearts and

minds into making their lives better through movement, exertion and willpower by mak-ing the Korean self-defense system their workout.

You can go to a gym and take home a sweaty towel, if you decide to drop in. What are the choices? Stay home and do nothing. Join a gym. Or, become part of the martial art community by making a commitment to become greater than you are now through Taekwondo. Carpe Diem!

Learn more about the most taught martial art in the world by visiting us at one of our 17 regional locations. Find one and get to know us at www.robinsonstkd.com. H&F

Carpe Diem! Free yourself.

GranDMaster Clint roBinson • tae kWon Do BlaCk Belt, 9th Dan

With this coupon for the first 25 registrants

http://www.robinsonstkd.com

http://www.robinsonstkd.com

APRIL/MAY 2O13 27

spo

Rts

& Fitn

ess

Sometime, somewhere and most assur-edly at the most inopportune of moments, if you ride a bike, you’ll get a

flat. Thankfully there are a number of options available that minimize its occurrence. My particular list begins with:

solid tubes. Yikes! This is simply not a choice for me, but they do exist and people will use them. These products are found most easily online and there are a variety to choose from that will fit most common tire sizes. The pros, no flats. The cons, no fun. In my experi-ence the ride is hard and unforgiving. And the installation, no fun. This is not a particularly easy job and when we install them, we charge a premium for the wrestling match. Chances are we will not try to install them for fear of damaging the rim. I’m just not a fan of this product.

Tubes that have sealant and/or sealant prod-ucts designed for bicycle use. These can be effective but primarily against thorn-sized punctures. They are relatively inexpensive, $8 - $10 dollars per tire, but I have much greater faith in other options.

PunCture-resistant tubes. These are about as effective as those with sealant, in my opinion. They can be pretty decent against thorns, which can litter our bike trails, but I highly suggest the use of protective liners.

ProteCtiVe liners. These I believe in. They typically cost $15 - $25 a pair and these hard, flexible, thin liners work very well at protecting the integrity of the tube. Granted it never hurts to have a decent tire helping the liner do its job. The important term that I wish to use with great emphasis is “punc-ture-resistant”. Something large enough and sharp enough will breech the tire, liner and tube. Regardless, these still work remarkably well fending off the various detritus that would otherwise make its way directly to the tube. Protective liners are definitely worth investi-gating. And at the top of my list are Puncture resistant tires.

PunCture resistant tires. Forgive me for the repetition. Nothing is puncture proof! These tires, in my opinion, are an excellent

investment. Depending on what ones appli-cation will be, these tires can range from $20 — $70. They are durable and can often give the rider a solid 2000-3000 miles of use or more. Featuring belted treads of various design, tires of this ilk can have excellent ride quality while still providing excellent puncture protection. Coupling these tires with protective liners cre-ate a pretty formidable puncture resistant setup.

So now that you’ve outfitted your bike with tires of steel, don’t get complacent. Unless one wants to punish themselves with solid tubes, a small seat bag, with a spare tube, patch kit, tire levers and some sort of functioning pump, should still be essential take along gear. No matter the extent of our precau-tions, a flat can be lurking around any curve. It is simply bet-ter to be prepared.

Avail yourself of your local bike shop. It is a fountain of flat pro-tection information where one can touch and feel the prod-ucts that have been suggested here as well as picking the staff’s collective knowledge-able brains.

I realize this was a lot to digest, but hey, Mickey Spillane I’m not! What?! Who?! Anyway, I wish to add, there a number of free clinics offered at vari-ous bike shops throughout the city. I am certain that almost any shop will provide on site instruction upon the fine art of changing a flat if asked.

Having that particular skill cre-ates an enormous difference in the confidence of a rider, and

will most certainly determine how far afield you will dare push those two wheels. Knowing how to fix your own flat, using your own gear, is richly rewarding. And now you get the chance to help others figure out what to do with that messy bottle of sealant as well. Not such a bad thing after all, getting a flat.

As always, happy trails. H&F


Please check proofs very carefully before approving. Proof must be returned as is or with clearly marked changes within 48 hours or ad is deemed correct.NOTE: Advertiser accepts full responsibility for accuracy and content of the ad.

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Signed _________________________________________

Please check proof carefully for content. If you are viewing the proof on a monitor or printing out a copy, you will not be seeing the exact, fi nal color. The colors on the PDF will vary. Health & Fitness is not responsible for the color quality on supplied images. Proof is intended as an opportunity to check content only.

APRIL 2011EDITION

Full Service • Sales • Service • Parts & AccessoriesCustom Wheel Building 10% Off any Bike • 20% Off All Accessories & ClothingFree Lifetime Service • Low Price Guarantee

NATOMASBIKE SHOP

SINCE 1989

916-641-8640www.NatomasBikeShop.com

3291 Truxel Road, #30, Sacramento 95833Mon-Fri 10-7 • Sat 10-6 • Sun 10-5

Don’t Let a Flat Tire “Deflate” Your Bike Ride!By John Buchanan


2013 s

an

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APRIL/MAY 2O13 29

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KC PIT PIT PIT BOS BOS

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NYY CLE CLE CLE CLE SEA SEA10:05● 4:05● 4:05● 4:05● 9:05 7:10● 6:10●

LAA NYY NYY 12:35● 4:05● 10:05●

● COMCAST SPORTSNET CALIFORNIA ◆ FOX NATIONAL

LAA HOU HOU HOU LAA LAA LAA

CWS NYY NYY NYY SEA SEA11:10● 7:05● 7:05● 12:35● 7:05● 4:15◆

SEA TEX TEX TEX TEX SEA SEA1:05● 5:05● 5:05● 5:05● 11:05● 7:10● 7:10●

SEA CIN CIN STL STL

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TB BOS BOS BOS BAL BAL BAL

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TEX CIN CIN TOR TOR

BAL DET DET DET DET TB TB

CLE SEA SEA SEA BAL BAL

HOME

SEA TEX TEX TEX KC KC1:10● 7:05● 7:05● 12:35● 7:05● 6:05●

ALL TIMES PACIFICPREMIUM HOME

TOR TOR HOU HOU HOU CLE CLE

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SEA CIN CIN STL STL

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TEX CIN CIN TOR TOR



HOME




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As of 1/18/13

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CHC CHC CHC KC KC

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TEX TEX


BOS LAA LAA

LAA TOR TOR TOR


LAA NYY NYY 12:35● 4:05● 10:05●





SEA CIN CIN STL STL

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TEX CIN CIN TOR TOR



HOME




12:35● 5:05● 4:05● 7:05● 7:05● 7:05●

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CHC CHC CHC KC KC

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TEX TEX


BOS LAA LAA

LAA TOR TOR TOR


LAA NYY NYY 12:35● 4:05● 10:05●





SEA CIN CIN STL STL

STL

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CWS

BAL LAA LAA

HOU SF SF SF SF CWS

TEX CIN CIN TOR TOR



HOME




12:35● 5:05● 4:05● 7:05● 7:05● 7:05●

7:15 7:15 1:05● SF SF SF

SEPTEMBER

SEA 1:10●●





As of 1/18/13

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CHC CHC CHC KC KC

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7:05● 1:05◆

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1:05● 7:05● 7:05● 12:35 4:05● 1:05◆

TEX TEX


BOS LAA LAA

LAA TOR TOR TOR


LAA NYY NYY 12:35● 4:05● 10:05●





SEA CIN CIN STL STL

STL

1:10● 7:05●● 12:35 7:05● 1:05●

1:05●


10:40● 3:30● 3:30● 1:05● 7:05● 7:05● 1:05●



CWS

BAL LAA LAA

HOU SF SF SF SF CWS

TEX CIN CIN TOR TOR



HOME




12:35● 5:05● 4:05● 7:05● 7:05● 7:05●

7:15 7:15 1:05● SF SF SF

SEPTEMBER

SEA 1:10●●





As of 1/18/13

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2013

Riv

eR C

ats

Sacramento River Cats

2013

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NEW New Orleans Zephyrs

ALB Albuquerque Isotopes OKC Oklahoma City RedHawksCOL Colorado Springs Sky Sox OMA Omaha Storm Chasers

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LAS Las Vegas 51sRR Round Rock ExpressIOWA Iowa Cubs

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*denotes a.m. All game times PDTGame dates and times subject to change.

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APRIL/MAY 2O13 31

sleep

less in

saCRaM

ento

When you sleep, your body rests and restores its energy levels. However, sleep is an active state that affects both your physical and

mental well-being. A good night’s sleep is often the best way to help you cope with stress, solve problems, or recover from illness.

WhAT hAPPENS DURING SLEEP?Sleep is prompted by natural cycles of activity in the brain and consists of two basic states: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep, which consists of Stages 1 through 4.

During sleep, the body cycles between non-REM and REM sleep. Typically, people begin the sleep cycle with a period of non-REM sleep followed by a very short period of REM sleep. Dreams generally occur in the REM stage of sleep.

WhAT IS NON-REM SLEEP?The period of NREM sleep is made up of stages 1-4. Each stage can last from 5 to 15 minutes. A completed cycle of sleep consists of a progres-sion from stages 1-4 before REM sleep is attained, then the cycle starts over again. • stage 1: Polysomnography (sleep readings) shows a reduction in activ-

ity between wakefulness and stage 1 sleep. The eyes are closed during Stage 1 sleep. One can be awakened without difficulty, however, if aroused from this stage of sleep, a person may feel as if he or she has not slept. Stage 1 may last for five to 10 minutes. Many may notice the feeling of falling during this stage of sleep, which may cause a sudden muscle contraction (called hypnic myoclonia).

• stage 2: This is a period of light sleep during which polysomnographic readings show intermittent peaks and valleys, or positive and nega-tive waves. These waves indicate spontaneous periods of muscle tone mixed with periods of muscle relaxation. The heart rate slows and the body temperature decreases. At this point, the body prepares to enter deep sleep.

• stages 3 and 4: These are deep sleep stages, with stage 4 being more intense than Stage 3. These stages are known as slow-wave, or delta, sleep. If aroused from sleep during these stages, a person may feel dis-oriented for a few minutes.

During the deep stages of NREM sleep, the body repairs and regenerates tissues, builds bone and muscle, and appears to strengthen the immune system. As you get older, you sleep more lightly and get less deep sleep. Aging is also associated with shorter time spans of sleep, although studies show the amount of sleep needed doesn’t appear to diminish with age.

WhAT IS REM SLEEP?Usually, REM sleep occurs 90 minutes after sleep onset. The first period of REM typically lasts 10 minutes, with each recurring REM stage length-ening, and the final one may last up to an hour. Polysomnograms show brainwave patterns in REM to be similar to that recorded during wakeful-ness. In people without sleep disorders, heart rate and respiration speed up and become erratic during REM sleep. During this stage the eyes move rapidly in different directions.

Intense dreaming occurs during REM sleep as a result of heightened brain activity, but paralysis occurs simultaneously in the major voluntary muscle groups. REM is a mixture of encephalic (brain) states of excitement and mus-cular immobility. For this reason, it is sometimes called paradoxical sleep.

The percentage of REM sleep is highest during infancy and early child-hood. During adolescence and young adulthood, the percentage of REM sleep declines. Infants can spend up to 50% of their sleep in the REM stage of sleep, whereas adults spend only about 20% in REM.

hOW MUCh SLEEP DO YOU NEED?The amount of sleep a person needs depends on the individual. The need for sleep depends on various factors, one of which is age. Infants usually require about 16-18 hours of sleep per day, while teenagers need about 9 hours per day on average. Most adults need about 7-8 hours of sleep per day.

The amount of sleep a person needs also increases if he or she has been deprived of sleep. People do not seem to adapt to getting less sleep than they need.

WhAT ARE ThE CONSEqUENCES Of TOO LITTLE SLEEP?Too little sleep may cause: • Impaired memory and thought processes • Depression • Decreased immune response • Fatigue • Increased pain

Sleep deprivation also magnifies alcohols effects on the body, so a fatigued person who drinks will become much more impaired than someone who is well-rested. Sleep deprivation also increases pain perception on pain simulation testing. Caffeine and other stimulants can temporarily overcome the effects of severe sleep deprivation, but cannot do so for extended periods of time.

For more information about this article go to: www.webmd.com/sleep-disor-ders/excessive-sleepiness-10/sleep-101 H&F

Coping With Excessive Sleepiness

Stages of Sleep: REM and Non-REM Sleep


pet

s

Veterinarians have seen increasing problems in older pets, such as back problems, arthritic joints and muscle

degeneration. Most daily routines of normally active pets involve jumping or climbing to lay on a bed, get in or out of a car, sit in a favorite chair, and so on. All too often, pets can experi-ence pain as a first sign, and can begin to shy away from normal routines. They can become afraid of new experiences and their personali-ties can begin to change based on fear of doing something that could hurt.

On the other side, the pet parent is now forced to constantly lift and carry their best friend, avoiding any further pain or discomfort by put-ting themselves at risk. Many larger breed dogs can weigh more than half as much as their pet parents, which really sets the stage for poten-tially harmful results.

For a reasonable amount of money, potential pain, harm and injury to both pet and person can be avoided! The simple use of a pet ramp and pet steps or stairs can significantly reduce the risk of injury, help your loved pet regain their sense of independence, and can enhance the happiness between pet and parent.

Pet steps or stairs are the perfect choice when a somewhat permanent need must be addressed, such as when your doggie sleeps at the foot of your bed each night, but is having a hard time getting up or down. Choose steps that are not too steep, with large enough footing to make stepping up or down easy for your pet. Choose pet steps or stairs that are approximately the right height for your bed, chair or other pet spot, and choose a model that fits into the design and color of the room it will be in.

Pet ramps are generally used where the need is more portable. Entering and exiting cars or trucks are great times to use a pet ramp. Pet ramps can make it easier to get your pet on a grooming table, in or out of your boat, or maneuvering around while on vacation. Use a pet ramp to go to the vet, on a camping trip, or just about anywhere else that your pet might need a change in height to live as normally as possible.

Many pet parents are real-izing that incorporating pet ramps and pet steps or stairs into their younger pet’s life is a great idea. Younger pets are less likely to develop muscle or joint problems from repetitive impact when they’re older, if they have to spend less time mak-ing awkward or difficult jumps as part of their every-day routine. This is a great way to help keep your pet healthy and safe around your home.

Smaller pets, such as toy breed dogs, can be espe-cially vulnerable. The world is a much larger place for them, and even a small step off a couch can feel like we would if we jumped off the roof of our house - a little scary and wishing we had a ramp!

When choosing a pet ramp, make sure it is strong enough and long enough. Consider the weight of your pet, and make sure the pet ramp can safely hold the weight. Consider the dis-tance of the most common uses for your ramp, such as getting in and out of your vehicle. Take a tape measure or something solid and mea-surable, such as a broom handle, and measure the distance between several inches inside your car door to the ground, at a safe and sloping angle that your pet could walk down. Make sure the ramp is long enough to work at this “safe length”.

Ramps need to go with you, so two other important features that most pet parents appre-ciate are lower weight and the ability to fold up. Lower weight makes carrying and setting the ramp up a much easier task. If your ramp folds, it takes up less room in vehicle or home, and will telescope out or unfold to fit your needs. Lastly, make sure it has a non-slip surface to make it easier for your pet.

So there you have it. Purchasing a pet ramp as well as pet steps or pet stairs can give an older pet more independence and will allow you to enjoy the things you always did when your pet was younger. You can go to places that you had given up on and most of all you’ve given your pet a much better quality of life. Younger pets can greatly benefit by avoiding hard jumps and falls. Perhaps best of all, you can avoid per-sonal injury to yourself, without guilt, while you enhance the bond between you and your pet!To learn more about pet ramps, and to read many informative pet articles that enhance the bond between pet and pet parent, visit our new website http://4urpet.blogspot.com

Bill VS is an Internet Marketer that owns successful webstores as well as promotes unique opportunities for his readers to begin to solve their own financial problems and to reach their own financial mile-stones. He also Loves Pets and offers extensive FREE information to enhance relationships between pets and pet parents! Please learn more by clicking the following link: http://4urpet.blogspot.come. H&F

How to Choose the Right Pet Ramp or StairsBy Bill VS

http://4urpet.blogspot.com/

APRIL/MAY 2O13 33

AUGUST EDITION 201035

On a recent episode of “America’s Funniest Home Videos,” (AFV) one of the top three submissions for the $10,000 prize was a video of the aftermath of destruction a family’s pet dog had done

to their home. This dog had destroyed an end table, ripped the frame off a doorway, demolished a patio door screen and frame, shredded carpeting, broken glassware, and had literally “eaten” a three foot by four foot hole in the wall - destroying sheetrock, insulation, and framing in the process. He was a one dog demolition crew! I was horrified and appalled as I watched the video and listened to the mixture of giggles and gasps from the viewing audience. It was as if the poor, unsuspecting family shrugged their shoulders and said “Bad Dog, Bad Dog, Whatcha Gonna Do?”

The more appropriate question, however, is “My dog, my dog, WHY do you do what you do?” The answer to that question is not a simple one. Entire books have been written concerning “bad dog behavior.” And the truth is that every dog is different, and therefore, there is no “pat answer” for every situation. However, a basic understanding of “Who dogs are, and How they behave” will lead us to some appropriate suggestions on how to handle difficult and domineering dogs. If you suffer from “Bad Dog Syndrome,” this article will help you understand who your dog is (Alpha Dog Mentality), and teach you how to “reprogram” and your misbehaving dog. Soon you’ll be saying “Good Dog, Good Dog, Oh how I love you!” You can find the follow-up article “Bad Dog, Bad Dog” Part 2, in the Feature Articles section at K-9 Outfitters, A Division of Damascus Road Enterprises.

But before we proceed, if you suffer from “bad dog syndrome” with your family pet, make sure there isn’t an underlying medical condition. Take your dog to the vet, explain your problem, and ensure he/she is healthy, and doesn’t suffer from dental, intestinal, digestion, parasitic, or other problems. Once you find that your dog is healthy, the following information should prove helpful.

Dogs are, by nature, pack animals. Pack animal behavior is instinctive from before dogs were domesticated and lived in the wild. Every pack has a hierarchy, and every animal in the pack has duties, responsibilities, and expectations. Since your dog doesn’t live in the wild, he/she assumes you, your family, and other household pets make up the “pack.” Many times, “bad dog behavior” is a result of confusion over “Alpha Dog Status” or “Alpha Dog Mentality.” You must establish that you are the “Alpha” dog in the pack. You must also establish that other family members, to include the children, all rank higher in the pack than your dog does. There are many ways to effectively put your dog in his proper pack ranking. Here are a few suggestions, or rules, for handling domineering dogs, and establishing pack rankings:

1When you enter the house, make sure your dog enters last, even if you must put her on a leash. This shows her where she ranks in the family

“pack.”

2 Alpha dogs want the run of the entire house. Make sure certain areas of the home are out of bounds for the dog. That may include certain

bedrooms, the laundry room, bathrooms, or the den. This helps the dog know you are master of the house, not him.

By Danny Presswood Copyright Danny Presswood, 2006 All Rights Reserved.

3Alpha dogs occupy high traffic areas, like hallways and entryways. Don’t step over or go around the dog, nudge the dog and tell her to

move out of your way, and make sure she does so. This lets her know who owns the space and who is in charge.

4Don’t allow your dog to DEMAND your attention. Dogs usually do this by climbing on your lap, or by nudging your hand or arm.

Make the dog sit, lie down, etc., and then give lavish praise and attention. Remember, you control when you give your dog attention, affection, and praise.

5Exercise control over your dog’s possessions. Take away all her toys, then give her a command, and when she obeys, give her the toy as a

treat. After she plays with it for awhile, take it away again.

6When you come home, make your dog greet you first. Ignore him until he does. He must be submissive to you, not the other way

around.

7 Establish dog eating times. In the pack, the Alpha dog always eats first, and then the other dogs eat. Make sure the family eats first, followed

WHATCHA GONNA DO? PART 1Bad dog, Bad dog,

pets

Take it slowly. Be consistent. The steps detailed above are a guideline. The actual formula that you use should include pieces of your personal getting-ready-to-leave routine. The idea is to teach your pet that there is no cause to worry. Your pet will soon learn that his human pack mem-bers have not disappeared off the face of the earth.

This article is provided by www.eraffle.com, a new marketing and advertising platform that allows businesses to “eRaffle” products and services to local and

global eRaffle members. eRaffle members are able to actively view businesses and get FREE tickets to win exciting items. Business owners are assured that their “eRaffle cam-paign” is being exposed in quantified ways. This is powerful and effective marketing. And since anyone can win a raffle, unlike auctions, where the highest bidder is the winner, business owners and eRaffle mem-bers share in the excitement. It is free to become a general member of eRaffle. Please visit www.eraffle.com. H&F

While most pets do not suffer from separation anxiety, all pets suffer from boredom and loneliness. It is a fact. The question becomes how to reverse this perpetual condi-

tion. It is an inescapable reality that pets, especially indoor pets, are alone with little stimulation for 10 to 12 hours at a time. There are alternative and creative ways to combat this syndrome. A pet that is hampered with boredom may become restless and destruc-tive. A pet that is lonely has a greater chance of suffering from depression.

But what can you do about separa-tion anxiety.In extreme cases of separation anx-iety, the process of desensitizing a pet will need to be undertaken in very small steps. Owners of an anxious pet must approach the desensitizing procedure carefully. Approach your morning routine as you normally would, but in small steps that are easy understand.Here’s a step-by-step method to help your pet overcome this psy-chological issue.

1] Begin by putting your coat or jacket on, then sit down on the couch. After a minute or two, remove your coat and put it away. Repeat this action until your pet does not become anxious.

2] Next, put your coat on and grab your keys (purse, bag, lunchbox, or whatever else you may take with you when you leave for the day), then sit on the couch again. After a moment, put your keys and coat away. Repeat this action until your pet does not become anxious during this process.

3] When your pet becomes comfortable with what you are doing so far, you can take the process a step further. Put your coat on, grab your keys and then open the door. Close the door, replace your keys and put your coat away. Repeat until your pet becomes comfortable.

4] You will now repeat everything you have previously done, but now you will actually step out of the house (but don’t close the door). You will then re-enter the house and reverse your actions. Do this until your pet is comfortable.

5] Then further the process by actually closing the door for a few sec-onds or so. Re-enter the house, reverse your actions and repeat until your pet accepts these actions also.

6] The final steps in the process involve closing the door and leaving the house for longer periods of time. Once you are able to leave the house for an hour and a half or so, you should be able to leave your pet alone for a work day. (Make sure that you put your favor-ite shoes in a secure spot - now is not the time to tempt him.)

By Joseph chase Meanders

The Effects of Separation Anxiety on Your Family Pet

http://www.eraffle.com

http://www.eraffle.com/


Stress. Is there anyone not affected by it? In our fast paced modern world, we are constantly on the go and consistently

plugged-in. When the pressure is too much, try one of these quick and easy stress relievers.

1. Acupressure Applying physical pressure to certain areas of the body can help reduce stress. One of the easiest tricks it to apply firm pressure to the fleshy area between your index finger and your thumb. You can also massage this area for relief.

2. Aromatherapy Invest in some essential oils as part of your stress-busting arsenal. You can use them in a diffuser, in a bath or as massage oils. Popular relaxation scents are lavender, rose, frankin-cense and sandalwood.

3. Breathe DeeplyStress often causes our bodies to tense up, resulting in shallow breathing. Deep breath-ing helps to boost oxygen in your blood and release tension. Make sure your belly expands and contracts as you inhale and exhale. Take at least three of these “belly breaths” and you will feel better instantly!

4. Chew GumStudies have shown that chewing gum can boost your mood and help reduce cortisol lev-els that contribute to stress and anxiety. So the next time you feel tense, grab a stick of gum.

5. Drink TeaAlthough you may love the caffeine boost you get from that cup of coffee, tea is the beverage of choice for stress relief. Green tea is partic-ularly beneficial for a number of reasons. It contains antioxidants as well as L-Theanine, an amino acid that calms the nervous system.

So the next time you are feeling stressed out, try one of these tips!

Laura Hamilton is a Reiki Master, a freelance writer, a project manager, and has spent 25 years studying and teaching spiritual subjects. H&F

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APRIL/MAY 2O13 35

There are so many things to teach your teen; where do you start? Here are the top 5 things to teach your teen about

driving.

1. Do not Drive DistraCteD.

Distracted driving is incredibly dangerous. Distractions include texting, eating, drink-ing, and grooming while driving. The most common distraction for teens is mobile use. Texting while driving requires the driver’s hands-on manual attention as well as visual, and cognitive attention. When the driver’s eyes are off the road, the driver is basically driving blind. Educate your teens about the dangers of texting and driving.In 2011, there were over 3,000 people killed

in crashes involving a distracted driver. Be a good example and also avoid distractions while driving.

2. learn HoW to Drive in rain

anD snoW.

Rain and snow can be quite difficult to drive in. If you are driving in such hazardous con-ditions, you should always turn on your headlights. Headlights improve your visibil-ity, and headlights will also make you visible to other drivers. Drive safely and cautiously in such weather. The roads can be slippery, and you want ample room to brake in case of any emergencies. Avoid driving on the sides of the road. Water tends to puddle on the sides of the road.

3. KnoW WHat to Do aFter an

auto aCCiDent.

Car accidents are incredibly traumatic. Teach your teen how to handle a car accident. This will make the experience much easier and simpler. Your teen should always have pen and paper. In the case of an accident, your teen will need these tools to write down the other driver’s information.

Tell your teen to remain calm after the acci-dent. After the crash, it is best to pull over to the side. You will want to move out of the way of oncoming traffic to a safe location. Call the police and your insurance agent. They will help you handle the car accident.

Your teen should gather the driver’s name, address, phone number, email address, license plate number, insurance carrier, and insurance policy number. If possible, your teen should take pictures of the damage, acci-dent location, and the people in the accident.

4. KnoW WHat to Do WHen You’re

stoPPeD BY a PoliCe oFFiCer.

Stay calm. Pull over to the first available safe location. The police officer will ask for your driver’s license, vehicle registration, and proof insurance. Do not leave your vehicle, and only get out if the officer asks you to. Be polite and courteous. The officer will go back to the police vehicle to run your information. After the officer runs your information, you will receive your ticket. Sign the ticket. Even if your teen signs the ticket, he or she still has the right to dispute it in traffic court.

5. HoW Do You ProteCt Your tires?

Have your car regularly maintained. Check your tire air pressure. Tire blowouts are often caused by low tire air pressure levels.

These tips will make your teen a safer and bet-ter driver.

If your teen is ever in a car accident in Orange County, contact the Law offices of Dara Khavaji at daralaw.com. Our excellent Orange County car lawyers can assist you. H&F

Top 5 Things to Teach Your Teen About DrivingBy Dara Khajavi

RETURNING FROM

NASHVILLE

DJ RIGATONY

Active 20-30 club ofsacramento No. 1 presents

TICKETS ONLINE:

sacTOPALOOZA.com

APRIL 277:00 - 11:00 PMTURN VEREIN HALL3349 J STREET SACRAMENTO

Saturday

HIGH OCTANE COUNTRY

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100 PERCENTOF PROCEEDS BENEFIT LOCAL CHILDRENS CHARITIES

SUPERLICIOUS70’s AND 80’s DANCE MUSIC

DONT DRINK AND DRIVE

WHISKEY DAWNWHISKEY DAWN

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