Health And Fitness Magazine

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CELEBRATING YEARS

WWW.HEALTHFITNESS.US

What is Hypnosis and How Does It Work? 10

Surviving the Holidays 15

TAKE THE LEAP! With the Sacramento Ballet 23

Awaken Your Inner Athlete Now No Excuses!

18Valerie CotaOwner of VIP FACTOR TRAINER

ToTal HealTH Massagespecializing in Very Deep Tissue Massage • soft tissue With a caring ToucH 40+ Years In PracticeKathy Boggs CMT, H.N. & Herbalist5526 College Oak Drive916-344-8036

art of touch MassagesTuDio llca MeMorable experience3053 Fulton Avenue, Sacramento 916-482-5036www.artoftouchmassagestudio.com

boDy DynaMics MassagecinDy HalVerson, cMT, ecs8799 Auburn Folsom Road, Ste BGranite Bay(corner of Auburn Folsom & Fuller)916-791-3212 office916-206-4197 cell

casandra BroWn, Wellness consultantdetoxify • re-energize • reneW913-761-3675

celesTial ToucH Massage& Body Works BoWen therapy, therapeuticMassagePattie Meier C. M.T.4227 Sunrise Boulevard, #210Fair Oaks916-505-7786

the coMfort zone426 Folsom Road,Roseville 916-773-AHHH (2444)

east sacraMento BodyWorks3560 J Street, #3, Sacramento 916-456-5003www.esbw.org

fountain of health2820 T StreetSacramento 916-456-4600www.fountainofhealth.com

in ToucH THerapy960 Alhambra Boulevard, #225Sacramento916-743-1196

JM THerapy Massage10702 Alicante Way #5Rancho Cordova916-363-6902

laura DupriesTsalon & Day spa8150 Sierra College Boulevard, #190Roseville

Massage THerapy, carol JonesGreenback, Citrus Heights& Roseville916-871-9426 | 916-724-9015

reflexions Medical aesthetics2400 Del Paso RoadSacramento 916-267-4417www.reflexionsmed.com

salon 701701 Howe Avenue, A-25Sacramento

skin care & Makeupby Monica coloMy7411 Winding Way Suite FFair Oaks916-961-3894www.monicasminerals.com

sMall pleasures THerapeuTic Massage • linda sMall, cMtchair Massage, sWedish, hot stone,pre-natal, deep tissue, thai5865 Sharps CircleCarmichael1722 J Street Suite #10 (upstairs)Sacramento 916-600-9237

sTyle beauTy supply1070 Pleasant Grove, #140Roseville916-772-0404

skin care By Jennifer christine(inside chakras day spa)Erase Wrinkles & Stop AgingInstant Results Guaranteed!916-308-3888198 Cirby WayRosevillewww.skincarebyjenniferch

THerapeuTic boDy care2545 East Bidwell Street, Suite 155Folsom916-608-8830www.therapeuticbodycare.net

THerapeuTic Massage by bonnie5961 West Oaks BoulevardRocklin (Sunset & West Oaks)(916) 367-3668

THerapeuTically MassageD1725 Professional DrivesacraMenTo 916-487-1274www.therapeuticallymassaged.com

TriniTy Massage THerapies2230 Loma Vista DriveSacramento

Day Spa & MaSSageDirectorySpoil yourself.

Get refreshed & relaxed at any of these great business locations!

Top 5 Indoor Family Fun Activities1. House WorkThough these might seem more like work, believe me, if you do it together in the right spirit, it will be fun!

Painting - Paint the children’s room or the garden fence. Children run-ning around in their paint-laden overalls… that’s a ‘Kodak’ moment for sure!

Gardening - Plant new roses or attend to existing flowers. Let your chil-dren plant some seeds themselves. As their plant grows, watch their faces light up.

Cooking - Make your kids head chefs and assist them to cook a meal for all of you. Extra cookies for them if the meal turns out great! Dear Dad can cook too, if he wants, or if Mom pushes him to.

2. Build TogetherBuilding something as a family is exciting and gives you a sense of achievement as a team. Build a school project, an aeroplane model, a handicraft decoration for the living room or a family jigsaw puzzle. Do it together and see how much fun you have. Reward yourselves with ice cream when you successfully complete what you started.

3. Reading TimeHave a family reading session at least once a week. Get together to read aloud stories or general stuff. Select different themes every week—entertainment, religious, spiritual or educational. Try to keep it interesting or else the kids won’t stay.

4. Watch MoviesWatch movies on TV together. You can have a small home theatre show with comfy pillows and a big bowl of popcorn. It’s really great to watch old home movies together too—weddings, birthdays, the baby’s first step, grandpa snoring and the like. You can go out and watch movies in the theatre too, though watching at home is easier on the pocket.

5. Fun PhotographyWho says the camera can come out of its case only on special occa-sions and when you go out? Any day can be ‘snap’ day. Photograph each other in jazzy costumes, funny poses and doing silly stuff. Dad dressed as Mom? Mom dressed as Dad? Well, why not? Fun to shoot and fun to watch!

Hope you have fun with these!

Bindiya Abbey is a stay-at-home mom, running a small business online and writing articles. Her business Aspire Services operates two websites: 1. The Roving Travellers’ Store, a complete online travel shop 2. Aspire Person-alised Gift Store UK, personalized gifts for friends and family. Traveling with family? Find Top 10 family vacations ideas at www.travelstore.aspireser-vicesonline.com/top10familyvacations.html. H&F

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MAY/JUNE 2011 EDITION

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APRIL 2011EDITION

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Classes are $5.00 eachABS/Core classes $2 each

4 CELEBRATING YEARS | WWW.HEALTHFITNESS.US


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AUGUST 2011 EDITION

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JUNE/JULY 2011 EDITION

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DECEMBER 2011 EDITION

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OCTOBER 2011 EDITION

4350 Marconi avenue • sacraMento

916-487-7148 www.DaviDLewisDMD.coM

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LEWISLABORTORIES

LEWISLABORTORIES

DECEMBER 2O11 5

On The COver Awaken Your Inner Athlete Now: No Excuses! 18

healThThe Oat Controversy 6

Having Trouble Sleeping At Night? 8 The Answer Is Not Taking Sleeping Pills!

What is Hypnosis and How Does It Work? 10

Using HBOT to Treat Central Nervous System 12 and Sensory Problems

Time to Learn More About Herbs? 25

FiTnessFlaccid Skin – Bridging The Gap 9

Get A Tight Toned Butt In Time For The Holidays 14

Surviving the Holidays 15

My Life Transformed 21

Take the Leap 23

Commuting by Bicycle in Sacramento 27

A Greater Family 31

Recognition to Sac’s First Name in Family Martial Art 31

hOliday/reCipesTop 5 Indoor Family Fun Activities 2

Using Exercise To Prevent Holiday Feuds 16

Crab Cakes with Creamy Cocktail Sauce 24

Gluten Free Pecan Cranberry Tart 24

Gluten Free Sweet Potato Casserole 24

Don’t Let Holiday Drinking Lead to Dieting Massacre 35

OpiniOnThe Original Self-help 26

peTsThe Long Last Glance: Tribute to Sissy 32

Learning Your Pet’s Language For A Healthier Happier Pet 33

Exercise Your Holiday Hips Away With Your Dog 34

MonthlyColuMns

editor’s Notes 7

spa & Massage directory 2

astroLogy 20

ViewpoiNt iNspired 17

sports scheduLes 28-30

PuBlisHeRGary G. Burns

[email protected]

ediToR-in-CHieF Dr. Donna Schwontkowski

ediToRialErin Weisz, Editorial Assistant

Melba Phillips, Editorial Assistant

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 the protection of its contributors. Unsolicited manuscripts will not

be returned without SASE. Letters are welcomed.

Health & Fitness Magazine reserves the right to edit all letters for

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Subscriptions for Health & FitnessMagazine can be obtained by sending a check for $20 to the address above.

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Phone: (916) 567-9636Fax: (916) 254-6031

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CONTENTSTA

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DEC

EMBER

p. 18Awaken Your Inner Athlete Now: No Excuses!

p. 25Time to Learn More About Herbs?

p. 27Commuting by Bicycle in Sacramento


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The Oat ControversyBy Melanie Weir

If I’m on a gluten free diet, can I eat oats?The oat controversy has come up over and over again in Celiac and Gluten Free Sup-

port Groups across the nation, for more than four decades. There are two main concerns regarding oats and the gluten free diet:(1) Firstly, many oats are contaminated with

gluten and can contain hundreds to thou-sands of parts per million. Contamination is the result of several production issues.

(a) For years, oats have been crop rotated with wheat and other gluten grains in order to encourage healthy microbes in the soil.

(b) Machines that sow seeds for oats are often used to sow the seeds for other gluten grains like wheat.

(c) Storage areas that store oats, often times store other gluten containing grains which results in contamination of the oat grain.

(d) Transportation of grains is often done in open containers in trucks which can result in contamination during transport.

(2) Secondly, the avenin protein in oats has a similar amino chain to that in wheat.

(a) Current research shows that 1out of every 5 individuals with Celiac Dis-ease cannot safely consume oats. A tTG test is usually used to determine which Celiacs can and cannot consume oats safely.

(b) It is unknown the number of gluten sensi-tive individuals that cannot consume oats.

There is currently no test to show whether or not a gluten sensitive person is reacting to oats. The elimination diet is the only way of determining whether an individual reacts to oats. The elim-ination diet can be performed most effectively with a nutritionist or dietician and involves eliminating oats from the diet for 6 months or more, and observing symptoms when oats are placed back into the diet.

In summary, a gluten elimination diet should not include oats. For one out of five Celiacs, and potentially a percentage of individuals sensitive or intolerant to gluten, the inclusion of oats in a gluten elimination diet can prevent symptom elimination and therefore result in false negative

results. In other words, if you eat oats during a gluten elimination diet and don’t see symptom improvement, you may need to do a gluten elimination diet without oats. Gluten elimina-tion diets that involve immune system activity, like Celiac Disease and potentially diseases like Sjorgen’s Syndrome, require a 100% gluten free diet, without any form of contamination, before symptoms begin to dissipate.

For gluten intolerant or gluten sensitive clients, health practitioners and dieticians familiar with gluten intolerance and gluten sensitivity will often eliminate gluten and oats until symptoms disappear. Once symptoms have been elimi-nated, if the client wants to consume oats, then a test for re-introduction of oats can be per-formed. To test the re-introduction of oats are added back into the diet, many practitioners will instruct their client to maintain a food and mood journal during the re-introduction of oats.

The food and mood journal, involves recording what food is consumed, emotions before and after eating and body symptoms that may be related to the consumption of gluten*.

For Celiacs, many doctors familiar with Celiac Disease, will eliminate gluten and oats after diagnosis until a nega-tive tTG test is arrived at. If the patient wants to eat oats after a negative tTG test has been performed, then the doctor will slowly add gluten-free oats into the patients diet and test the patient for tTG over a period of at least 6 months. If the tTG results are negative after 6 months of consuming oats and gluten related symp-toms have not occurred, then most doctors assume that the patient can safely consume oats.

*Gluten Symptoms related to Celiac Disease, Gluten Intol-erance and Gluten Sensitivity MAY Include, but are not lim-ited to the following:

gastric symptoms: Irritable Bowel Syndrome, Constipation or Diarrheaneurological symptoms: Depression, Nervous-ness, Anxiety or Seizuresauto immune symptoms: Arthritis, Raynaud’s Disease or Sjorgen’s SyndromeVitamin deficiencies: Iron, Calcium, Magne-sium, Zinc, B Vitamins, ect…skin Rashes: Dermatits, Dermatitis Herpeti-formis, RosaceaHormone or Reproductive Complications: Miscarriage, Infertility, Heavy Bleeding, or Amenorrhea

Information in this article can be reproduced in exact form with credits to Melanie Weir from Gluten Free Specialty Market. Copyright 2011. Information Provided by: Melanie Weir, Gluten Free Specialty Market • 2612 J Street, #1 • Sacramento, CA 95816. www.gfspecialty.com. H&F

DECEMBER 2O11 7

Dear Health & Fitness Magazine,Approximately 30-50% of all my new patients became aware of my services through my ads in Health & Fitness Magazine. This has been a fairly consistent pattern since I began advertising with you around 13 years ago. If I were to count all the referrals from these new patients I would say that Health & Fitness Magazine has been responsible for helping me build 50% of my patient base. In all my years of practice no advertising has ever come close to these statistics. What is great about most of the patients that have heard about me from Health & Fitness Magazine is that they are truly interested in improving

their health. They tend to refer other people who are also interested in health and fitness. I would highly recommend any health-related business to advertise with Health & Fitness Magazine – it’s well distributed throughout Sacramento & targets only people who are truly interested in improving their health. Thank you, Health & Fitness Magazine for helping me reach Sacramento residents that are in need of my services. sincerely, Brett a. gottlieb, d.C.

“Hello...I’ve been anxious to let you know that the article (front page) in your Oct.’07 issue has certainly helped my business. My webmaster has even posted it on the homepage of my web site – and, it’s brought nothing but the best information concerning Life Sources, Inc. to the public than any other publication in quite sometime. I want to take this opportunity to thank your whole team there, “naturally you for making this possible”—and, a special “hi” to Dr. Donna for writing such a fantastic article. You folks are the best.

Sincerely, Dr. McCreery

OUR ADVERTISING WORKS!E F F E C T I V E

Happy Hanukkah and Merry christmas to everyone from all of us here at Health & Fitness Magazine! Here’s a list of our guidelines

for a happy holiday season:1. Role play as Santa bringing joy wherever you go or Mrs. Claus

baking plenty of healthy goodies. Do it daily.

2. Show up at the gym in a tight elf costume and work out hard.

3. Get your pets excited about the season by reading them the story, It’s a Wonderful Life.

4. At your family festivities, limit the food choices to only healthy ones, and ration the servings. No seconds for anyone!

5. As soon as you arise put on the holiday music and sing along.

6. Get a side job to pay off debts by the end of the year.

7. Drink plenty of eggnog – after all, you need the protein! We have lots of great content this month – check out these features: • the cover story about how you need not suffer anymore from low self

esteem and poor body image. Valerie Cota will be your fitness angel.

• migraine relief, page 12

• paradigm shift on how to stop family feuds at holidays, page 16

• holiday drinks, page 35 and holiday recipes, page 24 See you next month! Gary Burns, Publisher; Dr. Donna, Editor; and Jeff Clinton, Art Director

EDITOR’S NOTES


When your sleep is disturbed for more then a very short time, it can impact your overall health and well-being. The body uses sleep to heal and repair your cells. Without a deep restful sleep,

the body cannot heal itself every night from the physical and emotional stress that life demands every day.

But what is it like to have a good night’s rest?

When you lay down in bed, you should fall asleep within 15 minutes. You should wake up about the same time every morning. If you are awake at any point during the night, something is wrong with your ability to sleep soundly. The actual number of hours a person sleeps can vary but should be fairly consistent, usually anywhere from 5-8 hours every night. The important thing is once you fall asleep you should not be aware of waking up at any point during the night. If this is not the case, you are not achieving the deep sleep necessary for the body to heal itself from the day’s stress.

Many things can disturb the body’s ability to achieve a deep sleep. Many types of medications can disturb sleep. One of the most common causes of sleep disturbance is elevated nighttime cortisol levels. Cortisol, a hor-mone secreted by the adrenal glands, should normally be lower at night and rise in the morning. Many things can cause cortisol imbalance including inflammation, infection, long-term mental/emotional stress, sympathetic overflow, and hypoglycemic dysregulation. The trick is deter-mining which one of these is contributing the elevated cortisol levels at night. Many times it could be more than one reason. Imbalance in estrogen and progesterone levels can cause sleep disturbance as well.

Inflammation of the gastrointestinal tract can be caused by sensitivity, intolerance, or allergy to certain food. Elimination of these foods and seeing if the sleep improves, followed by re-introducing them one at a time to see which ones cause the sleep to get worse is a good way to deter-mine which food you need to eliminate from your diet. The most common foods that cause inflammation of the gut are dairy, gluten, and soy. Some-times eliminating these foods will not improve sleep even if they are causing inflammation of the gut because you must also address other issues as well.

Hypoglycemic dysregulation can cause sleep disturbances because the cells become insensitive to insulin, which is a hormone that allows sugar to enter the cell from the blood. If the cells are not getting enough blood sugar the brain will think blood sugar levels are low. During sleep, this will trigger a release of stored sugar from the liver into the blood. This puts stress on the adrenal glands that are responsible for this task.

Sympathetic overflow can be caused by two factors. The first factor is mental/emotional stress. Depending on how severe this is and how long it has lasted will determine the likelihood that it has contributed to elevated cortisol levels at night and sleep disturbance.

A second factor that can cause long-term sympathetic overflow is called the Atlas Subluxation Complex. Accidents or injuries which misalign this bone located at the base of the skull can put pressure on the brain stem. The brain stem is the autonomic control center of the human body. Pressure or irritation of this area of the brain from an Atlas Subluxation blocks the parasympathetic nerve flow that is necessary to balance out the sympathetic nerve flow. This causes the body to go into a sympathetic dominant state.

Unless the Atlas Subluxation is removed, it will be as though a person is being chased by a lion all the time. Their entire physiology will be altered. This subluxation must be ruled out first for anyone with sleep distur-bance. If not corrected, then everything else a person does will not work as well or not at all. Only an Upper Cervical Chiropractor has the neces-sary training to correct this misalignment.

In my office I use Saliva testing to determine if elevated cortisol could be causing a patient’s sleeping disturbance. This is more reliable then a blood test because it measures active hormone levels found in the tissue cells. As an Upper Cervical Chiropractor, I can detect and correct the Atlas Sub-luxation Complex if it exists as well. Through a combination of holistic laboratory testing of hormone levels, tests for infection and inflammation, we have the best chance of finding the reason for your sleep disturbance. If you are having sleeping problems, please give my office a call at (916) 965-7155 before December 1st and receive 30% off of all services. For more info visit our web site at www.painfreelife.net. H&F

CELEBRATING YEARS | WWW.HEALTHFITNESS.US

vertebrae and away from the nerve that it is pinching. It’s like squeezing a tube of toothpaste and then letting go. When you squeeze the tube, toothpaste comes out of the tube but when you let go it gets sucked back into the tube. The VDP device grabs onto the spinous process of the vertebrae above and below the disc herniation and separates the two vertebrae. Then the VDP slowly bring the two vertebrae back together again, causing a “vacuum effect” which sucks the disc back into the center of the

vertebrae above and below the disc herniation. MRI studies have confirmed that the VDP does

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By Dr. Brett Gottlieb, D.C.

8

Most everyone that is suffering from neck or back pain has heard of

non-surgical spinal decompression which many chiropractors have available in their offices.

This technique has allowed many people to avoid surgery for conditions known as disc herniation and spinal stenosis. One reason people with neck or back pain might seek out spinal decompression is because it is less risky than having surgery. However, the one downside of non-surgical spinal decompression is the cost. Unfortunately, insurance companies will not pay for this treatment by chiropractors. Costs can run $150-$200 per visit. The number of visits can range

from 12-24 and cost thousands of dollars. This has made many people think twice about having this treatment. I would like to tell you about a similar treatment that is much cheaper but achieves the same great results.

There is a hand-held device called a Vertebral Distraction Pump (VDP), which does the same thing as the expensive spinal decompression machines. This treatment is much more affordable for the average person. The cost of this treatment in my office, for example, is only $50 per visit.

The VDP works by causing a “vacuum effect”, literally sucking the disc back into the center of the

LoW cosT aLTernaTive TOSpinal DecompreSSion TherapyFor DiSc pain

actually eliminate or reduce the disc herniation in some cases.

If you are interested in seeing if the VDP can help your condition, I am offering one free treatment to the first 5 callers. My office number is 916-965-7155. If you are not one of the first 5 callers you will receive a 30% discount on your first treatment if you make an appointment by 10/15/2010.

4401 Hazel Ave. Suite 100, Fair Oaks

Dr. Brett GottlieB, D.C.

Having Trouble Sleeping At Night? The Answer Is Not Taking Sleeping Pills!

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DECEMBER 2O11 9

If you have chicken wing arms and skin around the belly that can be tucked in like a Sunday shirt, you know the gap I’m talking about. It’s the one between your skin and the muscle where connective tissue

used to be. Flaccid skin usually occurs when a person gets older, experi-ences aggressive weight loss, has a baby, or undergoes liposuction.

The traditional treatment for this, has been either costly surgery or wearing the proverbial ‘potato sack’, to merely hide the troubled areas. But now with electro-sculpt treatments, there is a viable solution that is available to the public at a reasonable price. These treatments have many bene-fits, including fat loss, muscle toning, boosted metabolism, lessening the appearance of cellulite and a general feeling of wellbeing. However, the most unique element of this treatment is the tendency of loose skin to reat-tach itself back to the muscle. This is something which no amount of hard work at the gym or strict diet can achieve.

Now in Roseville, electro-sculpt treatments are available. Many people try to relate this treatment to an electric stimulation, like a TENS unit that doctors use to rehabilitate their patients. However, this is a computerized technology, developed and used by fitness experts, Madame et Monsieur for the last 28 years, which is created specifically to achieve advanced and specific results.

Not only is this technology further refined, but the treat-ments are experienced in a comfortable, private, spa-like environment. In the words of Mike Mechanick from Fox40 Live, (who has been blogging about his experi-ence with us) “I’m getting a workout where I’m not out of breath, my knees aren’t asking me to amputate them, and I don’t feel self-conscience about my flab, flailing about in friend’s faces”. One of the greatest benefits Mike will enjoy, as he is on his journey to lose over a hundred pounds, is that his skin will shrink with him- As in the case of a Las Vegas man who lost a hundred and forty pounds. When the gentleman was interviewed, he stated that with all his weight loss, one would expect him to be able to take the excess skin around his waist and be able to hit himself in the knees and in the forehead with it. But what is so compelling, is that there just wasn’t any excess skin.

As a leading doctor in the field of cosmetic surgery indicated, the skin and subcutaneous tissue become bonded with the electro-sculpt treat-ments. He further described it as putting “hooks” between the two layers. As the skin is penetrated by the electrical impulses it then stimulates the muscles beneath, and the two are then bonded in earnest.

The cause of the different tissues to bond together is an extraordinary feat. Even with some expensive procedures, the battle against flaccid skin has been waged with crude tightening of the skin, and a hope that the natural process will bond it sufficiently. This looks unnatural in many cases. But, the bond between, or bridging of the gap in the instance of electro-sculpt has a healthful appearance, where there is no unnatural stretching.

If skin were compared to another elastic substance, like pizza dough, then the illustration of complete attachment becomes clearer. Picture an uncooked pizza dough that is secured to a wall by a single nail. It would not take long for the dough to begin stretching and for gravity’s effect to become apparent. If, however, the same dough were attached at 50 evenly spaced points, then it is clear that gravity would have a less coercive effect on this skin.

While our skin may not be pizza dough, the gravity that affects pizza dough is at work on our bodies as well. This bridge is currently one of the most viable and readily available tools to combat the effects of gravity, whether on oversized skin in the case of extreme weight loss or loose fitting skin in the instance of advancing age. The electro-sculpt treatments have many benefits, but bridging this gap is taking us across a pass that is exciting, and on the other side we have healthy and gravity-defying skin, with an enjoy-able procedure. H&F




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Flaccid Skin—Bridging The GapBy rachelle Joseph


Do you ever feel like you have tried every-thing and nothing works or it isn’t a permanent fix? The doubts, fears, anx-

iety, stress worries, panic attacks, weight, habits or old behaviors return. Do you ever feel you are not enough or as good as you should be or want to be?

unTil noW !Hypnosis is a powerful therapeutic tool that can be used to create profound changes in one’s behavioral or attitudinal patterns. It can be used to alleviate stress, to reduce or eliminate unwanted addiction to foods, smoking, alcohol or other substances and much more. Hypnosis can be amazingly effective and often is directly responsible for major changes in an individu-al’s life.

Hypnosis has been associated over the years with the mysterious and strange.

The truth is you are always in complete control. You have lit-erally been in s state of trance, hypnotic state, thousands of times. You simply didn’t notice it because it seemed such a nat-ural state of mind. Chances are at one time or another you have been driving in your car and zoned out, day dreaming thinking of something else and then you have found yourself at or even beyond your exit. Or you have suddenly found yourself driving 20 minutes further down the road than you remember. Wondering how you got there without moving out of your lane. This is common, everything you have learned good and bad. Positive and negative is stored in your subconscious mind. The skill of driving is stored in your subconscious mind, there for when your conscious mind day dreams, drifts off, it allows your subconscious mind to become more active. When your attention is needed to change lanes etc. your conscious mind becomes alert again.It is quite easy to drift from an

alert state into a different level of conscious-ness Day dreaming is just the first trance state. When you are in a trance state you are receptive to hypnotic suggestion. Hypnotherapy guides you into the different trance states (Brain Wave Patterns) In this state of focused concentration an indi-vidual is able to find Inner Strength they may not know they have.In this trance state the therapist can suggest ways an individual may accomplish their goals.

A person using hypnosis can modify behavior. This could be compared to changing the pro-gramming in a computer. VIRUS OUT!

is iT saFe?You are always in complete control. Willingness is the key factor. Unless you are willing, you can not be hypnotized.

Hypnosis is in no way harmful. You cannot be made to quack like a duck. You can not stay frozen in trance and never come out.

No, you will not do anything you do not want to do. You can not be made to violate your own values or do anything that goes against your moral or ethical code. It is your choice to enter a trance state and can be terminated by you at anytime. So what can be accomplished?

gReaT neWs! You can accomplish anything you put you mind to… • Weight loss. Reprograms eating habits such

as releasing the desire for problem foods. Moti-vates for exercise and weight maintenance.

• Smoking. Eliminates the smoking habit

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What is Hypnosis and how does it work?By Loretta Holt Hypnotherapy

DECEMBER 2O11 11


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DECEMBER 2011 EDITION

(916) 442-1176

Hypnotherapy

Do you feel stuck?

…Until now!

www.LorettaHoltHypnotherapy.com1812 J Street, Suite #16 • Sacramento

Monday–Friday, 9 a.m.–8 p.m., Every Other Saturday, 9 a.m.–2 p.m

Call Loretta today at (916) 442-1176 to schedule your free 1/2 hour consultation and

find out if hypnotherapy is for you! She is a clinical hypnotherapist who cares about

helping you accomplish your goals in life.

Hypnotherapy’s Superiority in a Comparison Study by American Health Magazine:

• Psycho Analysis—38% Recover after 600 Sessions• Behavioral Therapy—72% Recover after 22 Sessions• Hypnotherapy—93% Recover after 10 Sessions

Hypnotherapy Helps You Reduce Or Eliminate:• Phobias • Smoking• Depression • Stress• Anxiety • Fears• Anger • Weight Loss• Post-Traumatic Stress • Pain Management

• Stress. Techniques to reduce or eliminate stress, promotes relaxation. Reprogram spe-cific behavior patterns.

• Depression. Overrides the negative thoughts that may contribute to depression or sadness.

• Phobias. Eliminates the fear of something, such as plane travel, elevators, crowds, and the dark. Removing triggers Etc….

• Sleep. Restructure pre-bed time mental activity. Breaks bad night time habits.

• Anxiety and Panic. Eliminate thoughts that produce panic attacks.

• Child Abuse. Releases negative patterns, increases feelings of self worth, and heals the inner child.

• Learning. Improves study habits, enhances memory.

Hypnotherapy Helps in many other areas:

AngerPublic SpeakingSexual IssuesErectile DysfunctionPost Traumatic Stress DisorderPain ManagementSports Performance CreativityConfidenceSelf EsteemNail BitingBed wettingTrichotillomania IBSArthritisand more…..

Loretta Holt is a Clinical, Medical and Pediatric Hypnotherapist. Loretta offers a safe comfortable and confidential environ-ment. Each Program is customized for your individual issues/needs. Children Teens and Adults love working with her. Loretta Offers a Free Consultation. Call now (916) 442-1176 or visit our website: www.lorettaholthypnotherapy.com! H&F


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Using HBOT to Treat Central NervousSystem and Sensory Problems

Every year, more than 150,000 Americans suffer severe head injuries. Strokes and head injuries deprive the brain of oxygen.

Again, as in the case of stroke, the damage resembles an atomic bomb blast, with a cen-tral core of what is probably irreparable damage surrounded by a penumbra of lesser damage, as well as the reversibility of the damage within the penumbra, that dictates the patient’s prognosis. In many cases, this damage can be reversed by hyperbaric oxygen therapy.

But head injury isn’t the only cause of brain damage. Every year, thousands of Americans suffer brain damage as the result of near-hanging, near drowning, near choking, cardiac

arrest, cyanide and carbon monoxide poison-ings as well as lightning strikes. In many cases people can recover from affects such as partial paralysis and speech loss.

In addition, HBOT can assist in the alleviation of migraine headaches and in the treatment of various eye and ear problems. Brain damage often occurs after a head injury because the brain starts to swell. HBOT can break this cycle by constricting the brain’s blood vessels, yet delivering more oxygen. This seems like a con-tradiction, but HBOT can increase oxygen levels because the increased pressure forces oxygen into the blood plasma, the liquid part of the blood that normally does not carry oxygen and

into the cerebrospinal fluid that sur-rounds the brain.

As a result of the extra oxygen that HBOT provides, the dormant brain cells in the penumbra are awakened and begin to function again. Giving a patient pure oxygen at normal pres-sure simply cannot put enough oxygen into either the bloodstream or the cerebrospinal fluid to overcome the oxygen deficit. But HBOT can improve this oxygen deficiency. Often, this increased oxygenation helps to restore the patient to a conscious state. The use of HBOT can reduce the chances of permanent damage.

After just one HBOT session, the function of a Texas boy’s brain who had suffered a serious head injury in a motor vehicle accident greatly improved. The patient then received twenty HBOT sessions at 1.5 atmo-spheres. There were daily increases in the boy’s attention span, alertness and ability to use language. His leg mus-cles became much less spastic, which improved the response to physical therapy and his memory improved too. Eventually, the boy was able to attend his high school graduation dance. HBOT shows striking results when a pressure of 1.5 atomspheres is used in one-hour sessions.

HBoT Can Help spinal Cord Problems A number of studies have shown HBOT’s effec-tiveness in cases where spinal damage is associated with injuries. In these studies, HBOT showed an ability to improve blood flow to the spinal cord, to reduce swelling and to correct disturbances in various bodily chemicals. In an animal study at Texas A&M University, rats with severed spinal cords and showed return of nerve function after approximately forty to fifty HBOT treatments.

HBOT also works well with physical therapy, since physical therapy gives a pattern, or sense of direction, to the stunned neurons newly awakened by HBOT. It also may reduce

DECEMBER 2O11 13


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Autism – Treat the cause with Medical Grade Oxygen

SAVE her BRAIN NOW with 100% oxygenDo not settle for substitutes!

NorCal Hyperbarics of Roseville Your Alternative Medicine Solution

Call now for a Health & Fitness discount (916) 771-2555 Visit our Web site at www.rosevillehbot.com

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HBoT Can Help Migraine Head-aches A migraine headache begins with constriction of blood ves-sels in the brain. Reduced blood flow results in a lack of oxygen in the tissues, along with changes in the brain’s chemistry. This, in turn, causes the release of substances that greatly dilate the blood ves-sels. Because administered oxygen constricts the blood vessels while oxygenating the tissues, HBOT can reduce swelling by as much as 50 percent. This aborts the symptoms. In a study by Dr. William Fife and Dr. Caroline Fife, HBOT was given to 26 patients who had migraine headache pain.

All but one patient obtained complete relief of migraine symptoms within minutes of expo-sure, including two patients who had temporary paralysis on one side of the face before HBOT treatment. Relief of symptoms occurs as quickly as five minutes after the migraine patient starts to breathe pure oxygen at between 1.3 and 1.75 atmospheres. Occasionally a pressure of

2 atmospheres is needed.

NorCal Hyperbaric is conveniently located at the old Roseville hospital at Roseville Gateway. Please use the Aloha entrance. We are open M-F 9AM to 5 PM and Saturday by appointment. Give them a call at 771-2555 or visit www.rosevillehbot.com. H&F


With holiday parties around the corner it is time to take down that little black dress

and try it on for size! Every woman wants to feel like a million bucks this time of the year. We all want to start the New Year off with a BANG and be the center of attention.

Wearing the holiday dress can be stressful for many. Does it make my hips look big? Do my thighs resemble those of a gorilla? Does my butt look jiggly? We are our own worst critics and no matter how hard our love ones try to reassure us that we are gorgeous we want to KNOW and SEE we are!Everyone wants a quick answer. I’m not going to suggest a cabbage soup diet or an all-liquid diet. I am going to give some tips to have you and your butt looking amazing for your work party. The next time around putting your dress on will have you feeling like a princess.

OK, first things first, these tips are not meant to be short term. They can be altered to become apart of your workout and lifestyle rou-tine. Women need to weight train! Strength training and a proper diet will not only have you looking better, it will have you feeling better inside and out.

For the great tush:Do 1 set of these exercises all the way to failure. If you think you are going to fail then do one more. You will feel better in the end.

1. Power squats: with 10-20 lb weights in each hand squat down slowly til you are sitting in a chair. Return to standing but push the arms up to a full extension or a power press. Lower arms and repeat.

2. dead lifts: You can use a long bar or dumbbells. Keep legs shoulder width apart and back straight. Place weight in front of feet and bend down. Using your butt and hamstrings stand up straight, lower back down keeping weight approximately 3-6 inches off the ground and return to standing.

3. Power jumps: Stand in front of a weight bench or stepper (approxi-mately 24 inches off ground). Jump with one kick movement up to top and

hop backwards down. Repeat as rapidly as possible, keeping correct form- no slouching.

4. lunges: Holding 10-20 lb free weights in each hand lunge across floor. First move in a forward motion then return to start posi-tion by lunging in reverse.

As for cardio, since there is not much time before the great day we are actually going to up the cardio from 20 minutes to 30-minute spurts. Do cardio you find fun but also allows you to raise your heart rate. If you hate to run then do not waste your time.

The secret to get the most out of cardio workouts is interval training. I enjoy running and for toning the butt and legs sprinting is a great method. Now obviously I cannot sprint for 30 minutes straight so I add some time to light jog, heavy jog, and sprint. I never take it all the way to a walk but if you need to then by all means do not overdo yourself. Other great toning cardio methods include biking, swimming, tennis, and especially stair stepping.And last but definitely not least, the diet. Try cutting out 300 cal-ories per day and most fats and sugars. You will see results fast just by cutting out the little snacks you do not think affect you. Drink plenty of water and I suggest even cutting out soft drinks, even the diet ones.

Research has suggested there are chemicals in the diet drinks that make losing weight harder so make it easy by saying goodbye to them!

So there you have it, no big secrets. Just commitment. With this, any woman look amazing slim, toned, and fit in almost no time at all. Feel con-fident and sexy at that party!

Taylor Ryan is a personal trainer dedicated to educating women to get the best body ever. Her company TotalTonedWomensClub stresses the importance of weight training as a method to get the toned and strong body they want. Check out www.totaltonedwomensclub.com for more. H&F

FITN

ESS

Get a Tight Toned Butt in Time For the Holidays By taylor ryan

DECEMBER 2O11 15

HO

LIDAYS

Surviving the HolidaysBy Megan White-owner/Fitness trainer

As the gooles and goblins from Halloween are put to rest, a new type of villain lurks in the

shadows. A more serious offender, that stays around long after the Hol-iday is gone—a nasty little pest that hangs out in our most intimate areas. As we enjoy good company, nos-talgic decorations, and the season stubborn fat gain is looking to be the gift that keeps on giving. With office treats, banquet style meals, and a hectic schedule it’s no secret why the average American gains fat during the Holidays.

This year can be different! Check out the following 4 tips to stay trim while enjoying the season:

SET REALISTIC GOALS: Setting unrealistic goals is setting yourself up for failure. Hold yourself accountable to realistic goals, and don’t compromise.

EAT REGuLARLY: Family visits, traveling, and a packed schedule makes it easy to skip meals which leads to over eating unhealthy foods. Try to keep a bar, shake, fruit, trail mix, or nuts on hand to keep your appetite even and your metabolism running high.

STICk TO YOuR ExERCISE ROuTINE NO MATTER WHAT:You’ll always have a reason not to exercise. It takes 30-days to form a habit, and just one week to break it. Make a commit-ment to keeping up your exercise schedule, if you have to miss a day make it up before you miss. Take your running shoes when you travel, invest in a set of easy to use/store resistance bands, and make activity part of the fun.

BE PICkY: Don’t over indulge in

everything in the name of holiday spirit. Scope out all your options, and choose wisely. Pick which meals you plan to pig-out, and make smart well portioned decisions at other meals.

SIGN uP fOR A RACE OR jOIN A GROuP: One of the hardest things about this season is staying motivated. The

weather, your schedule, even the SUN is against you. You can stay motivated by surrounding yourself by fit minded people, or sign up for an upcoming race and follow the training plan.

No matter what your goals are this season you have the choice to gain, lose, or maintain. Planning is key - follow my five tips for a trim Hol-iday Season and a Healthy Fit New Year.

Need motivation? Check out East Sacramento’s premier fitness com-munity at www.TrainHardOrGoHome.com call today and mention Health and Fitness Magazine for a free session. Train Hard Or Go Home 719 56th Street (916) 508-6144.

Yours In Health and Fitness, Megan White-Owner/Fitness Trainer. H&F


The holiday season is here and with it comes the fun and feuds. It’s time for cheers and hugs, but also time to cope

with relatives and acquaintances. They can be obnoxious or overbearing. When in this situa-tion many of us just lay low, waiting out the end of the party, and often do so biting their tongue or feeling battered. You deserve to enjoy your holidays.

Since we teach people how to treat us, it’s all up to you to make it so. Your fitness routine can help you assert yourself and command respect. When you feel great, yet strong and relaxed people feel it, and so will your family, friends and colleagues. Beware that if you feel weak in your ability to stand up for yourself, you will most likely dread the exercises below. You will feel different about yourself after doing this routine 3-4 times.

have a BaCK BOneThe muscles that keep you upright to stand for yourself are your lower back, neck and deep layer muscles along your spine.

have sOMe GUTsThe muscles that give you the courage to speak and to take the blow when it comes your way are your abs.

sTand yOUr GrOUndThe muscles that give you a solid foundation are your gluts and legs.

Keep TheM aT BayThe muscles that tells people to respect you are your chest, shoulders and triceps.

Having a hard time with asserting yourself from the start of the “party”? Focus on building the strength of your lower back and legs. The best exercises for the lower back are: hyperextension, back extensions on machine, cobra (yoga posi-tion) but without hands going up and down, All should be performed keeping the chin up. 3-4 sets of 10-15 repetitions.

If you find yourself strong at the beginning but have a hard time lasting, build your endurance and do 25-100 reps. Lower the intensity to com-pensate (i.e: use your hands).

The best exercise for your legs and “to stand your ground”, or to be comfortable in an uncom-fortable environment: do squats with legs wider than your shoulder width, knees above your feet, staying upright and slightly on your heels. Use weight if necessary to meet the number you need to reach the intended goal.

To build “the guts” to be yourself, do abdominal exercises that respect your natural motion. Use bands for resistance or equipment that fits you. Build your strength by doing up to 25 repetitions for 3-4 sets. For endurance, build up to doing as many as 200 repetitions at once. Avoid any back pain while working your abs.

To keep people at bay, by saying “no” with a body language that says it all, do push ups. To even out the effort do wide push ups, hands, elbows and shoulders on one line and hands slightly turned in. If you are a beginner and look to build strength, start with incline push ups (use a bar or counter) as long as you are able to do 10-15 repetitions for 3-4 sets.

If you are a “pro” but experience the challenge of having your space respected, focus on the proper alignment and lower your weight or intensity for few days as you are adopting new body mechanics. To build endurance build your repetitions and do as many as you can.

Here is what a typical workout would look like:

Cardio warm up 5 minutes.Basic stretches chest/shoulders/triceps, gluts/quads/hamstrings, abs/lower back, 3 minutes.Squats and push ups 3-4 sets alternating.Abs and lower back 3-4 sets alternating.Finish with a high reps set at low intensity for each exercise.Stretch and relax 5-10 minutes.

Have a truly Happy Holidays.

Frederic Leyd is an author and speaker. He offers worldwide consultations regarding holistic fitness and healing. More at YourBodyMap.com. H&F

Using Exercise To Prevent Holiday FeudsFI

TNES

S/HO

LIDAY

By Frederic Leyd

DECEMBER 2O11 17

dear Mitch,

Wow, your columns are so diverse! i look for-ward to see what people ask you and your very thought-provoking answers!!

so Mitch, what do people like me do when we have family members we love, but can’t stand to be around for more than about oh, 20 min-utes! lol.

The issue is my sister, Mitch. she drives everyone nuts with her self-centered, conde-scending way with pretty much at least all the women in the family! no one can figure out how to handle her without leaving the room. My brother and his wife visit for three hours, then they leave, saying they have to get back home to feed the dogs or get back to work! it sucks Mitch, because i never get enough time with my brother. it’s so hard to get together now cuz we’re all so busy. our sister makes family gatherings hell!

The best was a family reunion in san diego. everyone was spread out, and we could avoid my crazy sister for hours! also, when we all went to Hawaii, she got really sick and we had a blast while she slept the whole week!

My sister either brags about the tiniest things she does or spends the whole time dismissing anYTHing any of us women say with deroga-tory remarks, degrading our experience and/or simply explaining how what we deal with is “nothing” compared to HeR life!

ugH, Mitch!! The holidays are coming!

Thank you,dedicated Fan, san antonio, Texas

Hey “Fan”,Ya ever wonder how many families ever really all like each other?

It’s sad: Spirit/God makes such wonderful things as Women and Men... And then they become Family...

First, NEVER give up on Family! ALL that mat-ters at the ends of our lives are our relationships with those we were closest! Yet, what/who com-prises “FAMILY”?!...

The concept of Nuclear Families where everyone virtually clung together was based in human survival - Some 10,000 years of Homo Sapien development. For all of those years, “Family” rules and expectations were based on Id instinct

- The innate drive to survive, and perhaps thrive (elatively speaking)! Humans became successful by identifying “Family” as a unit of mutual sup-port, shared workload, and shared socialization. Yes, the family has been the primary unit for learning “what’s OK” and what’s “not OK”...Of course, elements such as love, respect and validation developed as we moved past daily focus on our physiological needs. We started to look at interpersonal interactions, social respon-sibilities and dynamics, and such aspects as “personality”...

Once we expected more than mutual-survival and basic socialization, we uncovered the mess of human expression — Abuse, personality dis-orders, greed, personal and social needs... Now, all we ask for is SOME sort of “decency”! Well, ALONG with...

... What DO YOU “expect” from family? Do you want family members who bring their chal-lenges, issues and disorders to us? Do you prefer family members who pull their act together to “get along” for briefer family interactions?

* NOT all versions of “Family” are alike!! SOME people don’t have a need for family while their own biological family members DO have such a need!

~ Most families have never discussed expec-tations and needs. Even if we have had such a discussion, needs and expectations change!

*Where does “Family” engage in your Hierarchy of Needs Levels? Is family an element of your “Love & Belonging” stage - One where you want or need SOME sense of love and belonging from your family?

Perhaps your Sister, for example, sees “Family” as an aspect of her “Self-Esteem” stage - She might either sees family as a conflictual Self-Esteem element, or she’s desperately trying to get her family to recognize some inner yucky feelings, and to help her sort them out and/or to resolve them!

Family, for some, is about the “Safety” Needs stage. This COULD appear as the person who simply feels family reminds them they are safe because they HAVE family. Unfortunately, the way many feel “safe” is to conflict with those they love the most!

Please create your OWN version of what “Family means”! Some family members are best kept out of your heart and inner emotional circle; others may be part of your “Best Friends” group.

On your family gatherings, perhaps express and organize so people have breakout times for one-on-ones and small groupings. Maybe involve “busy” activities to decrease your sister’s impact on the overall gatherings...

“It Takes A Community” - Work WITH your family to not entirely lose “Family”. The holidays can be loving and meaningful...

Namaste’ ~ Mitch

For more information, contact Mitch Darnell, MA, OM, Relationship Coach & Wedding Officiant at (916) 247.1655 or visit his web sites at www.forever-inspired.net or www.sacgroom.com. H&F

Viewpoint InspiredMitch Darnell, Ma, OM •relatiOnship cOach & WeDDing Officiant

RELA

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SHIP

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CO

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To Valerie Cota, you aren’t living the good life unless you’ve awakened the ath-

lete inside yourself. She should know-she’s the owner of VIP Factor Trainer, located at the new “Strong Fitness”, 354 N. Sunrise in Rose-ville, (Eureka/N. Sunrise).

And she’ll take you on the journey to find that inner athlete – that inner person who loves activity, feels great, is fit, radiates good health, is confident and kind, and looks their best.

“When you were young, playing was your sport. During adolescence and col-lege years, competing in different activities like football, running, volleyball, and tennis were your sports. As an adult, your sport is being fit,” she says. “And there are lots of ways to do it.”

She’ll literally do everything she can to help you get there. As a child, Valerie was a ballerina and ath-lete. She’s a mother, a personal trainer, a previous employee of sports-related com-panies, an owner of a gym, a health coach, a Master Trainer, an

expert speaker at fitness conven-tions, and a bodybuilding/figure/competitor and judge. You can’t find anyone with more diverse training all within one area.

exercising equals High-Quality life“I meet women and men all the time who want more out of life – better relationships, higher self esteem, to climb the ladder of suc-cess at their job, a better marriage, better body and better attitude – and one key element is to be healthy and fit from the inside out

by implementing a healthy lifestyle through clean eating and regular exercise program. Some people need much more,” she says.

She could easily work with you one-on-one, with you and your best workout buddy, in a group set-ting, or even in a corporate setting with your coworkers.

“Fitness Brought Me Back From depresion”“It was exercise that rescued me during some really difficult times in my life such as the loss of my

first child 21 years ago and in the late 1990s, I battled Lyme Disease. I was very ill with vertigo, Bell’s palsy, pain, severe fatigue, memory loss, joint pains and depression. I was infected as a child on the East Coast suffered with periodic symp-toms but when I didn’t continue living my life as clean as possible, the disease manifested itself,” she confided.

At that point in her life, she sold her health club and had to start over from scratch. She had to become an overcomer. She began

exercising and saw how it helped her go from the sick bed to winning the 2002 Oregon State Bodybuilding Contest. Valerie calls this achievement her come-back from Lyme Disease. That’s when she decided to move out to Cali-fornia and soon thereafter began training hundreds of people in the corpo-rate world as well as in the health club.

“My life turned around drastically with exercise and I’ve seen how fitness continually makes my cli-ents feel great. Exercise is an incredible grounding mechanism. I’ve seen it totally transform lives and want it to transform yours,” she says.

AwAken Your Inner Athlete Now: No ExcusEs!

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

DECEMBER 2O11 19

signs That You’re Ready to start exercising at a Higher levelYou may be going through a dif-ficult time in your life right now, but there are five signs that you are ready to take the next step and use her services as a personal trainer:

• You don’t like looking in the mirror anymore.

• You don’t want your photo taken or stand behind others.

• You lack motivation about work-outs and other activities.

• You notice that you’ve been complaining about your body getting older.

• You aren’t as happy as you once were and may be less pleasant to be around.

When You give excuses, You need Help Controlling Bad ThoughtsBecause Valerie knows in her heart that being healthy and fit answers

so many issues and overcomes obstacles in life, she won’t allow you to give excuses for not getting to your workouts. After all, with her plan, you only are investing three hours a week or 20 min-utes a day. “For every excuse I hear, I’ll give you a reason why exercise is your answer,” she warns with a smile.

She’s mastered her own thoughts on exer-cise and part of your workout routine may include reframing some thinking patterns towards exercise that may be also holding you back in other areas of your life.

The average 12-week personal training package includes circuit style training that improves your strength, endur-ance, core, agility and addresses any specific fitness goals you have.

Working with a personal trainer involves a few steps. There’s an ini-tial fitness assessment followed by a fitness goal-setting program. Next a plan is created and your first workout is scheduled.

exercise gets You so strong on the inside You Win at lifeHer personal training would ben-efit those starting back to exercise, athletes who could use simpler ways to perform their sports or training, or those who want to learn a few little secrets to food selection that only the top elite ath-letes are privy to.

Valerie has a heart for adoles-cents to keep them away from

unhealthy lifestyles, women and men who want to be so strong on the inside that people’s percep-tions don’t create them, and even those in their 60s and 70s who need another 30 years of health, fit bodies and fit minds. She’s worked with those training for triathalons and even high school athletes as well as weekend warriors. “You can do this one thing – exer-cise! You just have to put a little effort into it. It is not expensive to be fit. It is economical to be healthy and eat clean…”, she said. “The best investment on your money.”

For more info, give her a call at (916) 370- 0892. But there’s just a little warning: if she doesn’t answer right away, it’s because she’s training someone or talking to another potential client who wants to win at life. Her website is www. vipfactortrainer.com. H&F

CO

VER

STO

RY

“Born with scoliosis and having injured my back

early in adulthood, physical activities have

always been a challenge. several years ago i

gained 30 lbs in a very short time, which added

greatly to my immobility and sense of getting

older. regular activities were miserable and

felt very limited. luckily, valerie Cota came as a

firm but understanding angel. We started with a

30-minute 2 times a week program with her pull-

ing me, me resisting. after studying what i could

do, she planned the course of action and i now

workout 4-5 times per week for at least an hour. i

run for short distances, can ride a motorcycle, sit

for more than an hour without pain and best of

all, feel physically fit. valerie has taken me from

limitations to a sense of power and control!”

Mellissa COWles, aUBUrn, Ca

Valerie’s Top Two Tips to Boost Self Esteem1) Accept yourself. You’re one in a million

and all your experiences have been valuable to your development thus far.

2) Be kind to others and the planet; most of all, be kind to yourself.


sCoRPio (oct. 24-nov. 21) Stress could be a thing of the past, as the planets have allevi-ated some challenges. The best way to avoid an energy drain is to do as little as possible. You’ll have an emotional insight as to why you’re in your current dilemma. What nurtures you? Who supports you? These are important questions as the year comes to an end you create a new direction.

sagiTTaRius (nov. 22-dec. 21) Make plans for the future and enjoy the planning because you will create the success you want. Your ability to communicate your needs and desires is important. To become financially sound is a major consideration as this time. Start a savings account. Life is a mystery and so are you. Keep it simple for best results.

CaPRiCoRn (dec. 22-Jan. 19) Love is found in all the right places if you are interested. Be open to emotional insights. You meet people who help illuminate your life. Love is just a glance away. If you let go of your tendency to be uptight, you’ll have an entertaining month. You’re in a time that could help usher in a new fling with sensual delights.

aQuaRius (Jan. 20-Feb. 18) Work, money, and pursuit of your dreams are on the menu. Are you enjoying your experience with life? If not, con-sider doing something about it. Your friends are a blessing to you. Communication is the focus, and it brings emotional growth. Are you interested in following up on a romantic possibility? Med-itate for awareness. Learn from your self-made problems.

PisCes (Feb. 19-Mar. 20) Work opportunities are available; all you have to do is ask. You have good fortune arriving in due time, so be patient. If you are in a relationship, passion is waiting and intimacy could deepen in a meaningful way. Dreams reveal profound insights about yourself. You can feel that you’re changing within, and this is just the beginning. Yoga and swimming are good forms of mediation.

aRies (Mar. 21-april 19) You’re in the right place at the right time for accomplishing your immediate needs. By helping others, you help yourself; so be open to requests for your per-sonal attention. Important contacts are made in unlikely places. If you’re feeling a bit off center, try yoga. Stay active and fit for your own health. Getting back into shape would be wise.

TauRus (april 20-May 20) Are you caught up with all your past obligations? It’s time to strive for emotional balance and moderation in every-thing you do. Be flexible in your attitude. The planets activate your partnership interests. A romantic encounter is possible. Be careful when traveling; you don’t need a ticket or an accident. Friends and family are the important for your growth!

geMini (May 21-June 21) Good news arrives when you least expect it, revealing information that has an emotional impact. It’s in your interest to gain insight into your emotions. Find forgive-ness and understanding as a way of life. For the greatest growth, love is to be cultivated. You’re amazing when it comes to information; however, be careful not to overload yourself, as you could overlook an important detail.

CanCeR (June 22-July 22) This could be the best time to reevaluate your partnerships in life. You’re overly sensitive, as Saturn is still raising emotional issues; therefore, make the most of your life by listening to your inner voice. Contact family members who need your attention. Your recent experiences have revealed information that you can learn from. Romance could be rocky, and you have to know when to let go.

leo (July 23-aug. 22) Examine your emotional health and the way you use your ego. It’s not always about you. You can get what you want if you learn to pay attention to the needs of your friends and your partner. You experience oppo-sition with authority, so be willing to make adjustments. You are very charming, so make sure you keep that part of yourself intact.

ViRgo (aug. 23-sept. 22) Meditate and embrace the peace of mind that can be yours. Learn to stay within yourself. Recognize truth and beauty in all things. Pay attention to your health! You could feel a bit let down, which is all the more reason to recharge yourself! Reading will reawaken a perception that you have forgotten about over the years. For a happy life, keep serving people and don’t judge.

liBRa (sept. 23-oct. 23) To seek harmony in life, create what you want with balance in mind. This is a good time for examining what works in your life and what needs adjustment. Your home life is the focus, but you still contact old friends whom you haven’t seen lately. Keep your thoughts to yourself and focus on your greatest wish, one that brings change to your life. H&F

THE MERCURY MINUTE • December 2011

By Michael Mercury

12 Signs of the Zodiac

‘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

ASTR

OLO

GY

Join Mercury at Yoga loka for Bikram yoga: 48th and Folsom 916-454-4100 www.yogaloka.net www.michaelmercury.com Check out spirit speak’s on Mercury’s website for philosophical speakers providing insight about the universe.

Mercury retrograde begins on Nov. 23 until Dec. 13th. This is a time for introspection. Slowing down is the best way to approach this period.

November 24 – The New Moon in Sagittarius Solar Eclipse – There is an extra punch with this New Moon in Sagittarius. There is a cosmic shift in personal consciousness for awareness. Express for-giveness as the essence of love with family members.

December 10 – Full Moon in Gemini – It’s a time for keeping emotional balance as the focus for your awareness. Now is an opportunity to see your life as it is and not as you wish it to be. Listen to your heart and meditate for insight and clarification.

December 24 – New Moon in Capricorn – This is the day for looking to the New Year as 2012 and the Mayan Predication shift takes seed for your con-scious awakening. Stay present as you meditate on what you want. Ask the question, what is your greatest gift that is yours to give that serves others?

DECEMBER 2O11 21

HEA

LTH

By Jaime perry

My Life

TransformedI wasn’t completely unhappy with myself. In fact, I was fairly content with who I was and how my life had evolved. I had an amazing husband, two beautiful, healthy kids and a career that I loved. I had an amazingly rich life with wonderful friends and family who supported me and loved me unconditionally. My transformation isn’t about reaching an all-time low, or being at a point where, “enough is enough.” I didn’t have a large amount of weight to lose either. I simply knew there was a better, more improved version of myself waiting to be revealed.

I didn’t know exactly what I was going to do to change, I just knew it was going to happen, and I knew it was going to take a lot of action on my part. I had mad my mind up! This new idea was to lose body fat! For once, I was not going to obsess or fixate on the number on the scale, yet I was going focus on the per-centage of body fat I was going to lose. After all, muscle does weigh more than fat, and how can more muscle be a bad thing?? Once I determined my mission, there was no looking back. From that point on, I scoured the internet for information, photos, articles, tips, suggestions and people to connect with for support. It became a nightly ritual where I would surf the net and access more and more information. I couldn’t get enough.

The first really big change that I made in my life was eating MORE food! What a concept, right?!!? As women, we tend to believe that restricting calories is the way to go. Boy, was I wrong! I went from not eating ALL day long (to lose weight), to eating a few meals a day, which eventually turned in to eating 5 times a day! It was difficult at first to wrap my head

around eating more food to lose weight. That concept just wasn’t what I was used to doing. Along with eating more food throughout the day, I started to implement fat-burning exer-cises that I found on the internet. I stepped away from the cardio machines at the gym, and incorporated my own body weight into my exercises. It wasn’t long before I began to see marked improvements in my progress.

Shortly after starting my journey on my own, I hired a personal trainer, Valerie Cota, with VIP Factor Personal Training. I was definitely on the right track with the work I was doing on my own, but when I started to work with Valerie, my progress catapulted and the changes hap-pened drastically. She literally taught me how to Eat Clean and train my body the correct way for fat loss. I incorporated more body weight exercises as well as utilized weight machines and picked up the intensity in every workout. I kept a daily journal of my food so that I was accountable for what I was putting in my body.

Valerie would review my food intake and tweak things as necessary. In no time, I was a well-oiled machine, eating properly every day.

Today, I am 20 pounds lighter and carry around 14% less body fat than I did a year ago. I have been Eating Clean and lifting weights for one year and there is no looking back. I cannot imagine going back to the days of not eating all day! I can’t believe what I put my body through

My mission now is to inspire others to be the best they can be, and to live a healthy lifestyle! My life was amazing before, but it just keeps getting better! With the new year coming up, it is a perfect time to make the necessary changes to improve YOUR life! You too CAN DO IT! H&F


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• Generate more sales and leads through your existing website.• Paid search marketing.

• Basic website design and database management.• Create better search engine ranking results for your website.

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I can do it or teach you how to do it! Free Consultation!I can do it or teach you how to do it! Free Consultation!

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LASS

There’s just something about dance. It’s like a primal thing in all of us.” (actor Patrick Swayze)

The Sacramento Ballet takes that literally, offering opportunities for virtually every age and interest to find the dance within them — from their “TuTu Toddlers” classes designed with two- to four-year-olds in mind, to the Adult Ballet, Jazz, Yoga and Pilates classes in their Open Division. In between, there is a graded, academy-style program for the serious young dancer designed to lead them to the threshold of a professional career. The demand for classes at the Sacramento Ballet recently became so great, in fact, that last Summer, its studios on the corner of 17th and K Streets in Midtown went through a “makeover,” growing from two to four studio spaces, and from 30 classes a week to 59, while still accom-modating the five-day-a-week all-day rehearsal schedule of the professional company. New

classes are forming now for the Spring schedule (starting in January), and the planning is already underway for Sac Bal-let’s Summer Dance Intensive – a marathon schedule that keeps dancers in motion from 9:00 in the morning till 5:00 in the afternoon – six days a week. Class activities at the Sac-ramento Ballet are under the supervision of Carinne Binda, Co-Artistic Director of the professional Company with Ron Cunningham. Carinne was a Principal Dancer with the Boston Ballet and toured internation-ally with them, working extensively with ballet superstar Rudolph Nureyev. Lynlee Towne, an alumnus of the Sacramento Ballet’s professional company and now its Ballet Mistress, is the Prin-cipal of the School. She oversees a teaching staff of fifteen – each with skills suited to the dance idiom and age group with whom they work.

According to Lynlee, dance is the perfect exercise, but also holds many more bene-fits. “Dance works every muscle group — not just the legs — and does it in both aerobic and anaerobic ways. It’s great for strength, balance, agility, flexibility and endurance. What’s more — it spurs creativity and imagi-nation in the young, and it’s just great fun for everyone.” Classes are offered at virtually all times of the day — Monday through Thursday, and all day on Saturday. The classes for youngsters in their formative years seem to be among the most popular. Stressing imagination, cre-ativity and coordination, you can always hear the laughter and delight from these bud-ding artists. At the very youngest levels, the classes are offered with a parent participating – a great way to add fun new activities to the daily routine of both.

At the academy levels, the focus combines the physical challenges with the need to learn atten-tiveness, self-discipline and musicality. It is from these levels that the majority of those who take part in the holiday tradition of The Nutcracker each year are drawn. Many professional dancers can trace their growth as an artist through the roles they performed in The Nutcracker – from the smallest children under Mother Ginger’s skirt to the swirling Snowflakes in the Enchanted Forest to the Sugar Plum Fairy herself. For adults, dance is becoming even more pop-ular. Though some may still enjoy the workout at the gym, it just seems mentally more stim-ulating (and fun) to have a workout to music. Many adult students had a dance experience as a youngster, and enjoy returning to the studio atmosphere. Others see ballet, modern, jazz or tap dance as a new experience and personal challenge. And with the advent of such pop-ular dance-related classes as Yoga, Pilates and Zumba, the options are always growing. More information about all of the classes offered by the Sacramento Ballet is available by calling the School Administrator Marla Quinn: (916) 552-5800, ext. 100; or on the Company web-site: www.sacballet.org (then “Education”). The Spring schedule will be posted shortly. Interested in taking the “leap”? Mention “Health & Fitness Magazine” to Marla and get a Free Class to whet your appetite. (One free class per student). H&F

Enjoy a Free Trial Class, courtesy of Health & Fitness Magazine.

Take the Leap!Open Division dance students explore new moves in a Jazz Dance class.

The Sacramento Ballet offers a graded syllabus program for those interested in seriously pursuing the art of ballet, with more than 200 currently enrolled.


REC

IPES

16 ounces crab meat, picked over and flaked1 ½ cups finely crushed Crunchmaster Multi-Grain Crackers Sea Salt2 large eggs, lightly beaten¼ cup minced green onions, white and green parts½ cup mayonnaise, use dividedJuice of 1 lemonSeveral dashes of hot sauce, use divided¼ teaspoon salt½ teaspoon pepper¼ cup vegetable oil2 tablespoons unsalted butter¼ cup cocktail sauceLemon wedges for serving

Combine crabmeat with ¼ cup cracker crumbs, eggs, green onions, ¼ cup mayon-naise, lemon juice, 4 or 5 dashes of hot sauce, salt and pepper, mix well. Pour re-maining cracker crumbs into a dinner plate or shallow bowl.

Shape crab mixture into 12 cakes using ¼ cup mixture for each cake. Coat the crab cakes with cracker crumbs, lightly pressing the crumbs into the cakes. Place crab cakes on a plate, cover with plastic wrap and refrigerate for at least 30 minutes or up to 4 hours.

Heat oil and butter in a large skillet over medium heat until butter is melted. Cook the crab cakes in batches (do not over-crowd the pan) for 3 – 4 minutes per side or until golden brown on the bottom.

SauceWhisk together the remaining ¼ cup may-onnaise with the cocktail sauce and 3 or 4 dashes of hot sauce.

Serve the crab cakes with the creamy cock-tail sauce and lemon wedges.

1 ½ cup roasted* pecan halves, divided 2/3 cup sugar 3 eggs 1/3 cup dark corn syrup2 tablespoons cider vinegar 1 tablespoon butter, melted 2 teaspoons vanilla extract pinch of salt ½ cup dried cranberries chopped 1 tablespoon tahini (sesame paste)

*Roast pecans 5-10 minutes at 350°F. Re-move from oven and cool.

1 cup finely ground Crunchmaster® Origi-nal Multi-Seed Crackers 4 tablespoons sugar ¼ teaspoon salt4 tablespoons butter, melted

Preheat oven to 350°F. Finely grind the Crunchmaster® Original Multi-Seed Crack-ers in a food processor. In a large bowl, combine cracker crumbs, sugar, and salt. Mix until ingredients are well blended. Add melted butter and stir until the crumb mix-ture is thoroughly moistened.

Press crumb mixture firmly into a 9” deep dish pie pan, distributing mixture evenly throughout the bottom and sides of the pie pan. Bake for 10 minutes.

In another large bowl, combine sugar, egg, corn syrup, vinegar, butter, vanilla extract, tahini, and salt. Mix until smooth. Gently stir in dried cranberries and roasted pecans. Pour the filling mixture into the prepared crust, spreading evenly.

Bake the tart about 30-35 minutes at 350°F. Filling will become golden. Cool before serving.

2.5 lbs sweet potatoes 2 eggs1 teaspoon dark brown sugar1 teaspoon salt½ teaspoon cinnamon½ teaspoon gingerPinch of nutmeg

TOPPING½ cup finely ground Crunchmaster® Multi-grain Crackers1/3 cup packed dark brown sugar2 tablespoons butter, melted

Preheat oven to 350°F. Peel and cube sweet potatoes. In a large stock pot boil potatoes until tender, drain. Return potatoes to stock pot. Mash until smooth. Add eggs, 1 tea-spoon dark brown sugar, salt, cinnamon, ginger, and nutmeg. Mix well.

Spray a 2 quart oval baking dish with non-stick cooking spray. Add potato mixture to dish and spread evenly. Set aside.

In a medium bowl combine Crunchmaster® Multigrain Cracker crumbs, melted butter, and 1/3 cup dark brown sugar. Mix well.

Top potato casserole with cracker mixture. Spread mixture evenly covering the entire top of the casserole. Cover with aluminum foil and bake for 25 minutes. Remove foil carefully and bake for 10 more minutes.

Serves 6.

Crab Cakes with Creamy Cocktail Sauce Gluten Free Pecan Cranberry Tart Gluten Free Sweet Potato Casserole

by carol Kicinski

DECEMBER 2O11 25

HEA

LTHHave you used herbs in the past and had some success with them? Maybe you’ve:

• tried a cup of chamomile tea to calm down your child before bed• used the herb, Coffee arabica as a stimulant to start your day• taken elderberry for colds and flu or cranberry for a urinary tract infection

If you did, you have used herbs successfully and appropriately.

“There are a lot more things that you could use herbs for,” said Dr. Donna Schwontkowski. She’s starting up her herbal online classes in January and offering an herbal internship as part of the training for those who opt for the mentorship. As a retired chiropractor, Master Herbalist and nutritionist who’s run some research studies on herbs in the past, she lends quite a bit of credi-bility to the subject.

“Herbs can be used as an adjunct therapy when you are getting over any health issue. Even if you are using prescription medica-tions, such as antibiotics, you can still take herbs to accelerate your healing. You just have to know how to do it. Herbs can also become a business for some people, with products that can have a wide appeal,” she says.

Since 1992, she’s taught people of all back-grounds – even health practitioners - how to use herbs. And now, it’s easier than ever to take a series of classes. You don’t have to go any-where. The course is taught online, so if you miss a class, simply go to the herbal training website and learn while the kids sleep or when you have a few extra hours.

“The more I work with herbs, the more I believe they are some of the most incredible blessings

we have on earth. If you want to recover quickly from your workouts, add specific herbs and reduce muscle fatigue and soreness. If you desire smoother, prettier skin, herbs can help and you can see a big difference in days. Vision disturbances, skin wounds, gum disease, infec-tions, and even stubborn illnesses treated by doctors can heal more quickly when herbs are used. We can take part in our own healing and have fun while doing it,” she said.

Dr. Donna has tackled hundreds of diffi-cult cases over the years, often working with

medical professionals, and has seen healing occur when herbs were added. Students learn what to do to beat an infection, elim-inate inflammation, and create the conditions necessary for the body to restore itself and regen-erate tissues in this beginning course.

If you’re at a point in your life where you want more con-trol of your health or the health of your children, Dr. Donna’s online webinar classes may help. If you’re a health practi-tioner who wants to take your understanding of herbs past the idea that an herb is used only for symptoms, these courses will make you more effective as a practitioner. Even if you’re just looking for a new way to use herbs in your business, your mind will be spinning with all kinds of new possibilities.

For more personal attention for your learning, you may choose the mentor/apprenticeship option.

After the course, you won’t worry about what you can do to heal common health issues. After Dr. Donna’s father died of a heart attack before the age of 50, she made natural healing her primary mission in life. She

couldn’t bear the thought of anyone else dying prematurely. And along the way, she discov-ered what herbs really can do. Is it time for you to learn from a master? Classes fill up fast, so don’t wait to sign up!

For details on the upcoming online herbal classes, visit www.HomeHerbalOnlineHerbClasses.com Contact Dr. Donna directly at MDM at 916-649-8323 or email her at [email protected] Be sure to write HERBAL TRAINING in the subject of the email. H&F

Time to Learn More About Herbs? By amy raynaud


HEA

LTH

By Damon paveglio

We are a nation of neu-rotic, confused souls: how else explain the

$12 billion-a-year self-help industry? In most book stores today whole aisles are ded-icated to titles such as: “The Power of Positive Thinking,” and “I’m Ok—You’re Ok,” (doesn’t the title itself imply that we are not, in fact, okay?) and the recent best-seller “The Secret” (secret to what?—A thrilling, always-fulfilling life? Apparently two thousand years of philosophical speculation has culminated in this single, Oprah-endorsed roadmap to Enlightenment.) An estimated 40,000 people in the U.S. work as “life coaches” and this $2.4 billion market is growing 18% per year. Not to mention the burgeoning pharmacological industry (just swallow a pill to eliminate all those pesky, unpleasant emotions called LIFE!) and the booming self-esteem industry (let’s give little Joey a trophy for coming in last place because we don’t want him to feel bad about being such a LOSER!). But if any of these self-help books actually did work, or if anyone ever did discover the “Secret” to hap-piness, then the whole self-help industry would crumble, and a lot of super-peppy, well-tanned motivational speakers would be out of work.

A consumer economy depends on a populace that is forever discontent, unsatisfied, in need of something more. That is why we are inundated with advertisements and subtle media messages reminding us that we are incomplete as human beings unless we purchase this newfangled con-traption, or imbibe this magical elixir promising eternal youth and beauty. Perhaps the decline of religion in our lives has something to do with it: we are forever seeking something to fill the Void. It was once God; now it’s Apple’s latest gadget. (We have facts galore, and information overload, but where shall wisdom be found?)

Our insatiable hunger—for technology, enter-tainment, sex, drugs, or whatever—is really only a manifestation of our existential despair and debilitating fear of loneliness. We are yearning for something more in life, and are convinced that our next purchase will provide that ineffable communion with the eternal godhead that we so desire. We seek to fill the Void: instead we create constant distraction in order to avoid having to hear ourselves think at night. If I am constantly chasing after the next fix, the latest version of the iFAD, or the “dream girl” who is destined to finally give me the love and security that I so crave, then I will never have time to stand out-side under the stars and ponder the vastness of the universe and the utter insignificance of my own place within it. I AM the universe, and my satisfaction is all that matters.

The self-help industry was designed to capitalize on the existential despair and spiritual emptiness of modern life. It is reli-gion-lite. What the priest can no longer do for us in church, Tony Robbins or Deepak Chopra can do for us in a sold-out audi-torium. They can give us a sense of something bigger than ourselves—only you will probably have to pay a pretty penny to get in the door. The problem with the self-help industry and other New Age offshoots is that they are derivative. They are two or three times removed from the original source—diluted versions of ancient insights and hard won knowledge. Go back to the original texts if you want the essential, straight stuff. Why pur-chase the latest Deepak Chopra best-seller when you can have the real deal—The Bhagavad Gita, The Odyssey, The Sym-posium. Here is wisdom AND poetry of the highest order. There is no conclu-sion or insight in Men Are

From Venus and Women Are From Mars that was not first delineated by Shakespeare in infi-nitely superior language. Personally, I like my coffee black, my whiskey straight, and my litera-ture non-derivative.

If “self-realization” is your goal then why not pick up As You Like It or Don Quixote or Emer-son’s essays? These are the authentic manuals for living a full life. Reading the classics will not make you a better, more moral person, but it will alert you to the infinite variety and rich-ness of the human condition. It will not entirely eliminate the appalling Void, but it will help alle-viate the loneliness and vertigo of modern life and help re-orient us to our ancient, essential humanity. H&F

The Original Self-Help

DECEMBER 2O11 27

FITNES

SCommuting by Bicycle in SacramentoBy John Buchanan

Sacramento is a great city to commute by bicycle. It’s flat and has a climate well suited to

the four season commuter. And best of all we have the American River Parkway threading its way through our town. Commuting by bike has its challenges regardless of the season, but doing so during fall and winter adds to its daily adventure. Hopefully the following suggestions may help smooth the ride.

Lights- The brighter the better. Inexpensive, blinking style light sets can be had for twenty dollars or so, and are fairly adequate to be seen by. There are light sets that provide excellent vision as well as excellent illumination, but are also more expensive. I would suggest spend-ing as much as one is comfortable to help light your way.

Tires - I cannot emphasize enough the advantages of a tire appropri-ate to a smooth road surface. A tire with tread made for pavement will cut down rolling resistance while providing the rider greater control. Some of the better tires are designed specifically for all season use and may have built in puncture resistance.

Fenders- I recommend a full fender set, typically made of light weight plastic and designed to give maximum coverage to front and rear wheels. Fenders will not only keep a mud streak from chasing up your back and chest to meet at your forehead, but also provides a measure of pro-tection to your bicycles drive train. These fenders sets attach to most bicycles with ease and are not easily pushed out of position.

A bicycle rack and saddle bags – The bicycle rack alone will allow one to strap down backpacks and other miscellaneous gear. Saddle bags are more convenient to use and can hold more gear than typical backpacks. If one is still commuting with the backpack, ditch it for a rack and bag. Removing the burden of a pack from your back and placing it onto your bike is a good thing. Trust me on this one.

Clothing – Keep in mind that cycling produces a great deal of excess body heat, and one should guard against over dressing. Layered, weath-er resistant, breathable clothing can transform a bitterly cold, miserable commute into a comfortable, much more enjoyable ride. Consider items such as a scull cap, toe warmers, good cold weather cycling gloves, and cycling tights as additions to your everyday riding attire.

Shoes can be a problem area for many. Some cyclists switch from clip-less peddles to toe clips and straps to better utilize their winter shoes or hiking boots, depending on conditions. There are numerous versions

of over-booties, toe covers, under-booties, plastic bags, etc., that some will utilize with their cycling shoes.

The success of each varies with the rider. I would suggest a visit to your local bike shop, where knowledgeable staff will help flush out which options may work best for you.

Maintain your bike – Check the air pressure in your tires at least once a week and keep the chain well lubricated. The brakes should always be adjusted properly and the gears performing crisply. A well maintained bike just lends itself to a smoother, more success-ful commute.

Commuting through the fall and winter is easier than one might think. With a little planning and precaution, biking through these colder months will be rewarding and invigorating. I believe that experiencing the change of seasons from the seat of a bike sharpens ones appreciation of its passage and excites ones anticipation of the season ahead. How can one go wrong commuting by bike? You will arrive at work feeling

refreshed and alert, and ready to confront ones daily tasks. And when one is finished for the day and arrives back home, the days stress will have been left behind with the falling autumn leaves. Happy trails.

Please visit the Natomas Bike Shop for all of your bicycle needs. 3291 Truxel Road #30, Sacramento, (916) 641-8640 or website: www.natomasbikeshop.com. H&F




Signed _________________________________________


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


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Week 8

sun, oCT 30 sTadiuM TiMe (eT) NETWoRK DIRECTV no @ sTl edward Jones 1:00 PM FoX 709 Mia @ nYg Meadowlands 1:00 PM CBs 705 aRi @ Bal M&T Bank 1:00 PM FoX 707 Min @ CaR Bank of america 1:00 PM FoX 708 ind @ Ten lP Field 1:00 PM CBs 706 JaC @ Hou Reliant stadium 1:00 PM CBs 704 deT @ den Mile High 4:05 PM FoX 711 Was @ BuF Rogers Centre 4:05 PM FoX 710 Cin @ sea Centurylink 4:15 PM CBs 714 Cle @ sF Candlestick Pk 4:15 PM CBs 713 ne @ PiT Heinz Field 4:15 PM CBs 712 dal @ PHi lincoln Financial 8:20 PM nBC

Mon, oCT 31 sTadiuM TiMe (eT) NETWoRK DIRECTV sd @ kC arrowhead 8:30 PM esPn Byes: Falcons, Bears, Packers, Jets, Raiders, Buccaneers

Week 9

sun, noV 06 sTadiuM TiMe (eT) NETWoRK DIRECTV Mia @ kC arrowhead 1:00 PM CBs 706 TB @ no superdome 1:00 PM FoX 708 aTl @ ind lucas oil 1:00 PM FoX 710 Cle @ Hou Reliant stadium 1:00 PM CBs 705 nYJ @ BuF Ralph Wilson 1:00 PM CBs 704sF @ Was FedexField 1:00 PM FoX 709 sea @ dal Cowboys 1:00 PM FoX 707 Cin @ Ten lP Field 4:05 PM CBs 712 den @ oak o.co Coliseum 4:05 PM CBs 711 nYg @ ne gillette stadium 4:15 PM FoX 714 sTl @ aRi Phoenix stadium 4:15 PM FoX 713 gB @ sd Qualcomm 4:15 PM FoX 715 Bal @ PiT Heinz Field 8:20 PM nBC Mon, noV 07 sTadiuM TiMe (eT) NETWoRK DIRECTV CHi @ PHi lincoln Financial 8:30 PM esPn Byes: Panthers, Lions, Jaguars, Vikings

Week 10

THu, noV 10 sTadiuM TiMe (eT) NETWoRK DIRECTV oak @ sd Qualcomm 8:20 PM nFln

sun, noV 13 sTadiuM TiMe (eT) NETWoRK DIRECTV deT @ CHi soldier Field 1:00 PM FoX 711 JaC @ ind lucas oil 1:00 PM CBs 708 den @ kC arrowhead 1:00 PM CBs 709PiT @ Cin Paul Brown 1:00 PM CBs 707BuF @ dal Cowboys 1:00 PM CBs 704 no @ aTl georgia dome 1:00 PM FoX 712

sTl @ Cle Cleveland 1:00 PM FoX 714Was @ Mia sun life 1:00 PM FoX 713 Hou @ TB Raymond James 1:00 PM CBs 706 Ten @ CaR Bank of america 1:00 PM CBs 705 aRi @ PHi lincoln Financial 1:00 PM FoX 710 Bal @ sea Centurylink Field 4:05 PM CBs 715 nYg @ sF Candlestick Park 4:15 PM FoX 716 ne @ nYJ Meadowlands 8:20 PM nBC

Mon, noV 14 sTadiuM TiMe (eT) NETWoRK DIRECTV Min @ gB lambeau Field 8:30 PM esPn Week 11

THu, noV 17 sTadiuM TiMe (eT) NETWoRK DIRECTV nYJ @ den Mile High 8:20 PM nFln sun, noV 20 sTadiuM TiMe (eT) NETWoRK DIRECTV CaR @ deT Ford Field 1:00 PM FoX 710 TB @ gB lambeau Field 1:00 PM FoX 711 dal @ Was FedexField 1:00 PM FoX 709 BuF @ Mia sun life 1:00 PM CBs 706 JaC @ Cle Cleveland 1:00 PM CBs 707 Ten @ aTl georgia dome 1:00 PM CBs 705 oak @ Min Mall of america 1:00 PM CBs 704 Cin @ Bal M&T Bank 1:00 PM CBs 708 sea @ sTl edward Jones 4:05 PM FoX 712 aRi @ sF Candlestick Park 4:05 PM FoX 713 sd @ CHi soldier Field 4:15 PM CBs 714 PHi @ nYg Meadowlands 8:20 PM nBC

Mon, noV 21 sTadiuM TiMe (eT) NETWoRK DIRECTV kC @ ne gillette stadium 8:30 PM esPn Byes: Texans, Colts, Saints, Steelers

Week 12

THu, noV 24 sTadiuM TiMe (eT) NETWoRK DIRECTVgB @ deT Ford Field 12:30 PM FoX Mia @ dal Cowboys 4:15 PM CBs sF @ Bal M&T Bank 8:20 PM nFln sun, noV 27 sTadiuM TiMe (eT) NETWoRK DIRECTV Min @ aTl georgia dome 1:00 PM FoX 707 Hou @ JaC everBank Field 1:00 PM CBs 704 TB @ Ten lP Field 1:00 PM FoX 710 aRi @ sTl edward Jones 1:00 PM FoX 708 Cle @ Cin Paul Brown 1:00 PM CBs 706 BuF @ nYJ Meadowlands 1:00 PM CBs 705 CaR @ ind lucas oil 1:00 PM FoX 709 Was @ sea Centurylink 4:05 PM FoX 712 CHi @ oak o.co Coliseum 4:05 PM FoX 711 ne @ PHi lincoln Financial 4:15 PM CBs 713 den @ sd Qualcomm 4:15 PM CBs 714 PiT @ kC arrowhead 8:20 PM nBC Mon, noV 28 sTadiuM TiMe (eT) NETWoRK DIRECTV

DECEMBER 2O11 29

Was @ nYg Meadowlands 1:00 PM FoX 707 Ten @ ind lucas oil 1:00 PM CBs 706 sea @ CHi soldier Field 1:00 PM FoX 708 gB @ kC arrowhead 1:00 PM FoX 711 CaR @ Hou Reliant stadium 1:00 PM FoX 710 no @ Min Mall of america 1:00 PM FoX 709 deT @ oak o.co Coliseum 4:05 PM FoX 712 Cle @ aRi Phoenix stadium 4:15 PM CBs 713 nYJ @ PHi lincoln Financial 4:15 PM CBs 715 ne @ den Mile High 4:15 PM CBs 714 Bal @ sd Qualcomm 8:20 PM nBC Mon, deC 19 sTadiuM TiMe (eT) NETWoRK DIRECTVPiT @ sF Candlestick Park 8:30 PM esPn Week 16

THu, deC 22 sTadiuM TiMe (eT) NETWoRK DIRECTV Hou @ ind lucas oil 8:20 PM nFln saT, deC 24 sTadiuM TiMe (eT) NETWoRK DIRECTV Mia @ ne gillette stadium 1:00 PM CBs 705 Cle @ Bal M&T Bank 1:00 PM CBs 706 aRi @ Cin Paul Brown 1:00 PM FoX 712 Min @ Was FedexField 1:00 PM FoX 710 den @ BuF Ralph Wilson 1:00 PM CBs 704 sTl @ PiT Heinz Field 1:00 PM FoX 713 nYg @ nYJ Meadowlands 1:00 PM FoX 709 TB @ CaR Bank of america 1:00 PM FoX 711 JaC @ Ten lP Field 1:00 PM CBs 707 oak @ kC arrowhead 1:00 PM CBs 708 sd @ deT Ford Field 4:05 PM CBs 714 PHi @ dal Cowboys 4:15 PM FoX 715 sF @ sea Centurylink 4:15 PM FoX 716 sun, deC 25 sTadiuM TiMe (eT) NETWoRK DIRECTV CHi @ gB lambeau Field 8:20 PM nBC Mon, deC 26 sTadiuM TiMe (eT) NETWoRK DIRECTV aTl @ no superdome 8:30 PM esPn Week 17

sun, Jan 01 sTadiuM TiMe (eT) NETWoRK DIRECTVWas @ PHi lincoln Financial 1:00 PM FoX 711 PiT @ Cle Cleveland 1:00 PM CBs 707 Bal @ Cin Paul Brown 1:00 PM CBs 706 nYJ @ Mia sun life 1:00 PM CBs 704 CaR @ no superdome 1:00 PM FoX 715 TB @ aTl georgia dome 1:00 PM FoX 714 deT @ gB lambeau Field 1:00 PM FoX 712 sF @ sTl edward Jones 1:00 PM FoX 716 ind @ JaC everBank Field 1:00 PM CBs 709 BuF @ ne gillette stadium 1:00 PM CBs 705 Ten @ Hou Reliant stadium 1:00 PM CBs 708 CHi @ Min Mall of america 1:00 PM FoX 713 dal @ nYg Meadowlands 1:00 PM FoX 710 kC @ den Mile High 4:15 PM CBs 717 sd @ oak o.co Coliseum 4:15 PM CBs sea @ aRi Phoenix stadium 4:15 PM FoX

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Week 13

THu, deC 01 sTadiuM TiMe (eT) NETWoRK DIRECTV PHi @ sea Centurylink 8:20 PM nFln sun, deC 04 sTadiuM TiMe (eT) NETWoRK DIRECTV oak @ Mia sun life 1:00 PM CBs 707 aTl @ Hou Reliant stadium 1:00 PM FoX 712 Ten @ BuF Ralph Wilson 1:00 PM CBs 706 kC @ CHi soldier Field 1:00 PM CBs 705 nYJ @ Was FedexField 1:00 PM CBs 704 Cin @ PiT Heinz Field 1:00 PM CBs 709 Bal @ Cle Cleveland 1:00 PM CBs 708 CaR @ TB Raymond James 1:00 PM FoX 711 deT @ no superdome 1:00 PM FoX 710 den @ Min Mall of america 4:05 PM CBs 713 dal @ aRi Phoenix 4:15 PM FoX 714 gB @ nYg Meadowlands 4:15 PM FoX 715 sTl @ sF Candlestick Park 4:15 PM FoX 716 ind @ ne gillette stadium 8:20 PM nBC Mon, deC 05 sTadiuM TiMe (eT) NETWoRK DIRECTV sd @ JaC everBank Field 8:30 PM esPn Week 14

THu, deC 08 sTadiuM TiMe (eT) NETWoRK DIRECTV Cle @ PiT Heinz Field 8:20 PM nFln sun, deC 11 sTadiuM TiMe (eT) NETWoRK DIRECTV TB @ JaC everBank Field 1:00 PM FoX 712 ne @ Was FedexField 1:00 PM CBs 704 Hou @ Cin Paul Brown 1:00 PM CBs 707 kC @ nYJ Meadowlands 1:00 PM CBs 706 Min @ deT Ford Field 1:00 PM FoX 709 no @ Ten lP Field 1:00 PM FoX 713 PHi @ Mia sun life 1:00 PM FoX 711 oak @ gB lambeau Field 1:00 PM CBs 705 ind @ Bal M&T Bank 1:00 PM CBs 708 aTl @ CaR Bank of america 1:00 PM FoX 710 CHi @ den Mile High 4:05 PM FoX 715 sF @ aRi Phoenix stadium 4:05 PM FoX 714 BuF @ sd Qualcomm 4:15 PM CBs 716 nYg @ dal Cowboys 8:20 PM nBC Mon, deC 12 sTadiuM TiMe (eT) NETWoRK DIRECTV sTl @ sea Centurylink 8:30 PM esPn Week 15

THu, deC 15 sTadiuM TiMe (eT) NETWoRK DIRECTV JaC @ aTl georgia dome 8:20 PM nFln saT, deC 17 sTadiuM TiMe (eT) NETWoRK DIRECTV dal @ TB Raymond James 8:20 PM nFln sun, deC 18 sTadiuM TiMe (eT) NETWoRK DIRECTV Cin @ sTl edward Jones 1:00 PM CBs 704 Mia @ BuF Ralph Wilson 1:00 PM CBs 705


COMMITMENT TO EXCELLENCE

SEASON SCHEDULE

All times listed are Pacific. * Times subject to change due to flexible scheduling.

PRE-SEASON

THU SATSUN FRI

MONSUNSUNSUNSUNSUNSUNSUNSUNTHUSUNSUNSUNSUNSUNSATSUN

AUG 11AUG 20AUG 28SEP 2

SEP 12SEP 18SEP 25OCT 2OCT 9OCT 16OCT 23OCT 30NOV 6NOV 10NOV 20NOV 27DEC 4DEC 11DEC 18DEC 24JAN 1

ARIZONA CARDINALS@ SAN FRANCISCO 49ERS NEW ORLEANS SAINTSSEATTLE SEAHAWKS

@ DENVER BRONCOS@ BUFFALO BILLSNEW YORK JETSNEW ENGLAND PATRIOTS@ HOUSTON TEXANSCLEVELAND BROWNSKANSAS CITY CHIEFSBYEDENVER BRONCOS@ SAN DIEGO CHARGERS@ MINNESOTA VIKINGSCHICAGO BEARS@ MIAMI DOLPHINS@ GREEN BAY PACKERSDETROIT LIONS@ KANSAS CITY CHIEFSSAN DIEGO CHARGERS

7:00 PM5:00 PM5:00 PM7:30 PM

7:15 PM10:00 AM 1:05 PM1:15 PM

10:00 AM1:05 PM1:05 PM

1:05 PM5:20 PM

*10:00 AM*1:05 PM

*10:00 AM*10:00 AM*1:05 PM

*10:00 AM*1:15 PM

REGULAR SEASON

COMMITMENT TO EXCELLENCE

SEASON SCHEDULE

All times listed are Pacific. * Times subject to change due to flexible scheduling.

PRE-SEASON

THU SATSUN FRI

MONSUNSUNSUNSUNSUNSUNSUNSUNTHUSUNSUNSUNSUNSUNSATSUN

AUG 11AUG 20AUG 28SEP 2

SEP 12SEP 18SEP 25OCT 2OCT 9OCT 16OCT 23OCT 30NOV 6NOV 10NOV 20NOV 27DEC 4DEC 11DEC 18DEC 24JAN 1

ARIZONA CARDINALS@ SAN FRANCISCO 49ERS NEW ORLEANS SAINTSSEATTLE SEAHAWKS

@ DENVER BRONCOS@ BUFFALO BILLSNEW YORK JETSNEW ENGLAND PATRIOTS@ HOUSTON TEXANSCLEVELAND BROWNSKANSAS CITY CHIEFSBYEDENVER BRONCOS@ SAN DIEGO CHARGERS@ MINNESOTA VIKINGSCHICAGO BEARS@ MIAMI DOLPHINS@ GREEN BAY PACKERSDETROIT LIONS@ KANSAS CITY CHIEFSSAN DIEGO CHARGERS

7:00 PM5:00 PM5:00 PM7:30 PM

7:15 PM10:00 AM 1:05 PM1:15 PM

10:00 AM1:05 PM1:05 PM

1:05 PM5:20 PM

*10:00 AM*1:05 PM

*10:00 AM*10:00 AM*1:05 PM

*10:00 AM*1:15 PM

REGULAR SEASON

FOO

TBALL

SCHED

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S

Sacramento Kings 2011-2012

December OppOnent timeFri16 @Orlando 4:00pmSat17 @miami 4:30pmmon19 @charlotte 4:00pmWed21 @LAclippers 7:30pmFri23 vsDenver 7:00pmmon26 vsphiladelphia 7:00pmWed28 vschicago 7:00pmFri30 vsLALakers 7:00pm

JAnuAry OppOnent timeWed04 vsmilwaukee 7:00pmFri06 vsmiami 7:00pmSun08 vsOrlando 3:00pmtue10 @philadelphia 4:00pmWed11 @toronto 4:00pmFri13 @boston 4:30pmSat14 @Washington 4:00pmmon16 @newyork 10:00amWed18 vsindiana 7:00pmFri20 @SanAntonio 5:30pmSat21 @memphis 5:00pmmon23 vsLAclippers 7:00pmWed25 vsDenver 7:00pmmon30 @utah 6:00pmtue31 @GoldenState 7:30pm

FebruAry OppOnent timethu02 vsportland 7:00pmSat04 vsGoldenState 7:00pmthu09 vsOklahomacity 7:30pmSat11 vsphoenix 7:00pmmon13 @milwaukee 5:00pmWed15 @newJersey 4:30pm

Fri17 @Detroit 5:00pmSun19 @cleveland 3:00pmtue21 @indiana 4:00pmWed22 @Atlanta 4:30pmtue28 vsLAclippers 7:00pm

mArcH OppOnent timeFri02 @LALakers 7:30pmSun04 @phoenix 5:00pmmon05 @Denver 6:00pmWed07 vsnewOrleans 7:00pmFri09 vsAtlanta 7:00pmSun11 vsDallas 6:00pmWed14 vsDetroit 7:00pmFri16 vsboston 7:00pmSun18 vsminnesota 3:00pmtue20 vsmemphis 7:00pmthu22 vsutah 7:00pmSat24 @newOrleans 5:00pmmon26 @Houston 5:00pmWed28 vsSanAntonio 7:00pmSat31 vsnewJersey 7:00pm ApriL OppOnent timeSun01 @portland 6:00pmWed04 vsphoenix 7:00pmSat07 @LAclippers 7:30pmSun08 vsHouston 6:00pmtue10 @Dallas 5:30pmWed11 @newOrleans 5:00pmFri13 @Oklahomacity5:00pmSun15 vsportland 3:00pmmon16 @phoenix 7:00pmWed18 vsSanAntonio 7:30pm

DECEMBER 2O11 31

Clint Robinson left Alabama to see the world when he joined the U.S. Air Force. While serving

his country overseas, Robinson was astonished to find a way of life that helped people live longer, healthier more peaceful lives. From that day, Taekwondo martial arts has lead him to success in local business, inspired thousands of students over 40 years and gained honors for his Black Belt community service.

Congressman Tom McClintock, 4th Dis-trict, California, honored constituent Clint Robinson with a Certificate of Special Congressional Recognition for, as it proclaims, “his use of leadership, teaching the principles of excellence, personal attention and tradition, seeks to portray a positive influence for his students and encourages them to maintain a constructive and healthy lifestyle.”

In addition, the Special proclama-tion notes the many years of positive values, community service and char-itable fundraising in the Sacramento region by Grandmaster Clint Rob-inson, 9th Dan and founder of

Robinson’s Taekwondo. State Senator Ted Gaines and Assemblyperson Beth Gaines also sponsored a California Legislative Proclamation honoring Robinson, for his years of service to the community and his successful completion of the 9th Dan Black Belt test during the United World Tae-kwondo Championships in October. The 9th Dan is a rare martial arts honor as the top rank attainable by lifelong masters of the Korean-style martial art.

Clint Robinson founded the local chain of Sacramento regional mar-tial arts schools in 1975. Since that day the schools have grown to 17 loca-tions, raised thousands of dollars for local charity and helped more than one generation of students learn how to live a healthy fit lifestyle offering responsible martial arts self defense. By learning to achieve in martial arts, students learn to succeed in life.

More at www.robinsonstkd.com, or by calling (916) 783-3191. Attachments: Congressional certificate, Joint Cal-ifornia Legislative Resolution, photo Clint Robinson. H&F

FITNES

S

With this coupon for the first 25 registrants

granDMaster clint rObinsOn • tae KWOn DO blacK belt, 9th Dan

Recognition to Sac’s First Name in Family Martial Art

Thanks to those who have inquired, I have successfully met the long list of require-

ments and during this year’s United World Taekwondo Cham-pionships at the Silver Legacy in Reno, achieved my student goals in passing the final test for 9th Dan. No matter what rank or how old you may find yourself, you are always a student in martial arts. It has been a busy of year training hard to meet the physical demands of this top-level test and I am ready to dig into the Thanksgiving Day feast this month.

That brings us to my real topic, family. As we assemble from across the land, across the state or across the street to join with relatives and friends for this symbolic meal I am always reminded of how impor-tant those people are in my life. My parents, aunts, uncles, nieces and nephews share good times and bad – triumphs and tragedies that have affected our extended clan. I am very lucky in having the oppor-tunity to work with many of my own family within the Robinson’s ‘greater’ family- our Taekwondo students.

We all give thanks for the people, places or processes that shape our lives as we share the Thanksgiving Day meal. It’s this attitude of grat-itude that should remain with us every day of our lives. Be grateful to live in the freedoms of our United States, enjoy the beautiful mild weather California is famous for; grateful to be able to take this American holiday off and share with family how important each person’s contributions are to suc-cessful living. By keeping this day of ‘thanks giving’ close to your heart

the other 364 will be easier to live. Find one thing to be thankful for each day and life can be wonderful.

While we have shared the impor-tance of having goals, how to achieve success, keep healthy and fit with this space, one of the most important aspects of becoming a martial arts student is acceptance within a ‘family’ united by training together over time. Watching others work, practice and achieve their belt ranks gives us motivation to be part of that successful ‘family’ of Black Belts. In becoming part of the Taekwondo ‘family’ you will have ‘relatives’ in cities across the planet, as TKD is the world’s most taught martial art. By sharing some-thing important to us as individuals across national, cultural and reli-gious borders, we already have something in common. We are all part of that ‘family’ that works, sweats and challenges us together, to be better than we are.

You know that TKD will provide healthy fitness, superior self-defense and positive values to achieve success in life, so come join us for a few classes to see if becoming part of our ‘greater’ family is right for you and yours. I will give you a Free 5 Day VIP pass to work with a Black Belt to get ori-ented and a couple group classes to find your place within the Rob-inson’s TKD family.

Come talk with our students, visit a facility or drop in to watch a class in session anytime. Like many of the best things in life, discovering if Tae-kwondo can make your life better is free when you call me at 916-783-3191 or visit www.robinsonstkd.com and click Contact Us. H&F

A Greater Family


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,

PET

S

In the last month, I noticed that Little Sissy seemed to be acting a little different than usual. She didn’t groom herself as much as before and when I gave her a bath outside in the warm sunlight, she didn’t make

the horrible ungodly noises that usually accompanied the biannual event.

An outdoor cat since Gary Burns, Health & Fitness Magazine Publisher dis-covered she needed a home and was eating out of garbage cans to survive, Sissy meowed ferociously the first day I brought her home. And when she met 8-lb little Miss Tilly the Pomeranian, Sissy didn’t know what to think. Was Sissy an odd-looking cat or something else?

Sissy got along well with the dogs Gracie and Miss Tilly, and often dazzled them by taking a leap over their heads when they least suspected. And one week on a business trip, when the animals were left in the care of friends, she and both dogs were found cuddled together at the side of the pool, wondering when I’d be home, if ever, and what they were going to do if I didn’t make it home.

The three were inseparable, and all par-ticipated in bringing me a mouse one Mother’s Day. We were all in good health back then.

A few weeks ago, little Sissy came into the kitchen from outdoors and stood gazing at me working on some new articles for the magazine. I looked up at her, asked who that pretty kitty was with a new collar on, and she smiled back. But things were different this day. The length of her gaze was at least a full minute, and her pretty green eyes seemed even more piercing than before. “She’s still not back yet, Sissy. Little Tilly will be back soon…” Then she went on her way.

That night she slept on the bed, and the previous nights she slept in the round cat bed she loved so much. And she spent time gazing. She gazed at me, and at her friends Gracie and Goldie.

And then she was nowhere to be found. Gone forever. I combed the neigh-borhood and the dog pounds; no luck.

A friend informed me of what she knew about the matter. “The Indians say that before an animal dies, it wants to connect with its owner and friends one last time. It looks deep into their souls and talks to them through telep-athy, telling them it is time for them to go. It happened with my German shepherd/Wolf dog, too.”

Was that long gaze Sissy’s way of communicating with me? A dream about a week later confirmed that she had truly passed on. So what do you think? What kind of experiences have you had?

Let me know at [email protected] or give me a call at (916) 649-8323. H&F

By Dr. Donna, editor

The Long Last Glance:Tribute to Sissy

DECEMBER 2O11 33

PETS

Have you ever won-dered why your puppy looks so

guilty when you come home? And why does kitty try to scratch you when I stare into her eyes?

When I was looking for information on pet behavior, I discov-ered that most articles focus on what our pets are doing wrong and how to make them stop. I believe that under-standing my pet’s good and bad behavior can give me insight into how I should respond to my pet. Understanding how my pets communicate and how I communicate with them can only improve my relationship with my furry friends.

Dog trainer, Elisabeth Rosen of P.E.T. Your Dog, reported to me that most dog behavior that we consider bad is simply our dog doing what dogs do. “It is humans who need to clearly explain the rules of the house to our pets in a way they can understand,” Elisabeth said.

Often we misunderstand our pets when we imagine they communicate and behave like humans. A common misunderstanding is thinking our pet looks guilty for some wrong-doing that was done while we were away at work. The truth is dogs and cats won’t have any idea why you’re angry if their offending behavior occurred hours ago. In fact, if we are angry every time we come home, our pets will link only our homecoming with us being angry. That may be the very reason they have a fearful look on their face when we arrive home.

It seems natural to show our affection for our pets the way we communicate to our human loved ones. When we bring our face up close to our dog or cat and stare into their eyes, we

are only expressing our love, but that does not trans-late love to our pet. In both cat and dog behavior, a face-to-face stare means a threatening declaration of war. Unfortunately, when a pet fights to get away or lashes out at us, we are apt to label our pet as cold or aggressive.

As a pet photographer, it is important that I create a relaxed portrait that shows a pet’s personality. The most important factor I must control is my body lan-guage. Pets easily pick up a human’s excitement, stress, anger and other emotions. Speaking to a dog in a high pitch, excited voice will get a low-energy dog moving, but it will also cause an energetic dog to become overstimulated and difficult to calm down. Showing a nervous or excited state around a cat will scare him right under the bed, while staying calm and aloof draws out the curiosity in most cats. In order to get the perfect pose, I must create the right atmosphere for the pet.

Eisabeth says that our pet’s main goal is to get what it wants from us whether that is food, a toy, or our atten-tion. “Our pets are trying to tell us what they need,” she

said. “By accurately reading our pet’s actions and showing leadership through our body language, we can build a relationship of trust and respect with our pets.” You will have a happier healthier pet and a peaceful home.

To learn more about pet behavior, check out your local library or bookstore. There are many helpful books written on under-standing animal behavior such as, “The Other End Of The Leash,” by Patricia McConnel and “Bone Would Rain From The Sky: Deepening Our Relationships With Dogs,” by Suzanne Clothier. The Sacramento and Placer SPCAs have wonderful dog and cat behavior classes for their volunteers. Contact pet trainers in your area for more specific questions. Lastly, observe your pets as they interact with one another. What better way to learn about your pet than from your pet itself?

Deborah Ann Klenzman is owner and artist of Progressive Portraits. You can see her artwork and photography on www.progressiveportraits.com. For more information about dog training and behavior, check out Elisabeth’s website, www.petyourdog.net. H&F

Learning Your Pet’s Language For A Healthier Happier Petby Deborah ann Klenzman


Exercise Your Holiday Hips Away With Your DogBy Kelly Marshall

PET

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Any holiday seems to be a good excuse for eating. From pumpkin pies, to turkey and dressing, the aromas and tastes are won-

derful. That goes for hot dogs and burgers on the grill as well. What will probably be noticed first is that you thought you were satisfying your palette and your stomach, but your hips won the race. The same can go for your dog.

It isn’t often that a holiday meal will not be shared to some degree with your dog. After all, “they deserve a treat too”. The extra pounds you gain on that one day will take a lot more than one day to shed.

Dogs love exercise. It is a lot easier to get your dog to get out and play or walk than it may be for you. A steady walk and some fetching will benefit both of you to lose those extra pounds. Dogs need exercise far more than they need excess food. This is true not only of small breeds, but all breeds. The more weight your dog carries, the more difficulty there may be with joints as the dog ages.You will probably notice behavioral changes in your dog if you introduce a regular exercise routine into their life. There is no doubt that the dog will be better behaved once you settle into a routine. Take your time. It is easier for the dog than it may be for you.

By exercising, both you and your dog can shed extra weight and body fat. Of course we all know that exer-cise alone won’t have you losing a lot of pounds. You will also need to decrease your caloric intake for both you and your dog. The two combined will reap the best results.

Low intensity exercising is great for both of you. It is easy to combine a swim in the pool with a dog. You will also have a buddy who may meet you at the door with leash in the mouth. What better incentive can you have? An evening walk or a game of fetch in the yard will benefit both of you.

Before you engage a dog into a fitness program, con-sult your veterinarian. When you begin your exercising, observe any changes in the dog. Any excess panting or breathing is an indication of fatigue and heat. When he starts to lag, you may want to slow down as well. Remember that five 10-minute walks each week, is as good as a 50-minute marathon.

Bring along water bottles for both you and your dog, along with large dog bowls. Keep the dog on a leash. If

you are out at night, use a reflective collar on the dog and reflective shirt on you.

Dirt paths and grassy areas are preferable over rocky terrain or pavement, especially in extreme weather con-ditions. If your dog has had a long day at home without any company, give him a chance to acclimate when you go outside. Let him mark and sniff until he calms down and then begin your walk.

These tips will benefit both you and your dog.

Check out www.ohmydogsupplies.com for cheap large dog beds deals, dog grooming tools and other sweet dog gear. H&F

DECEMBER 2O11 35

Have you ever gone to a holiday party and asked yourself, am I going to drink at this one, or am I am going

to eat tonight? Or, maybe you give yourself a “free pass” to eat, drink and be merry, and then lose track of how many “free passes” you’ve actually given yourself this holiday season. According to a blog for the New York Times, the average American gains between 7 and 10 pounds between Thanks-giving and Christmas, but food may not be the only culprit.

Once you begin drinking at holiday par-ties and start to enjoy yourself, it is easy to turn a blind eye to how many calories you are consuming by drinking alcoholic bev-erages. The biggest problem with alcohol is that most people don’t only consume one beverage at social functions; they often con-sume three or four drinks without even considering the calorie content or serving size of the beverages.

According to a blog at ABC News, favorite holiday drinks are loaded up with calo-ries! Egg Nog with rum has 370 calories in a one-cup serving; Hot Buttered Rum has 292 calories per one cup serving, and watch out for liqueurs, which can be over 100 calories per ounce! Martinis tend to average about 200 calories in a 4 oz glass. Even a sparkling Vodka Tonic with tonic water has about 200 calories, depending on how you mix it.

If you think you are safe watching football and drinking light beer, know that the average light beer has about 100 calories per 12-ounce can. A five-ounce serving of red wine also has a little more than 100 calories as well.

Beware that there are no nutritional labels on most liquor bottles, so the information is hard to inquire about while you are out at a bar, party, or even if you are the one doing the shopping for your drink of choice. It varies based on alcohol percentage and the brand, but shots of hard alcohol can contain from 55 calories to 90 calories per shot, and that’s before you add the sugar bombs of mixers and chasers.

According to shapefit.com, pure alcohol contains 7 calories per gram, more than carbohydrates and protein, which contain 4 calories per gram. It’s almost as high as fat, which contains about 9 calories per gram. So, needless to say, drinking alcohol will not help you lose body fat and you aren’t going to find alcohol on any diet plan or from any fitness expert. However, if you do want to allow yourself to indulge a little and join in on drinking festive cocktails this holiday season, these tips may help you stay more on track:

Start the night off with a big glass of water to quench your thirst before you grab for your beer mug, martini glass, or tumbler.

Mix shots of alcohol with diet soft drinks, diet tonic water, or club soda to reduce calories.

Look for reduced calorie options such as the SkinnyGirl brand (100 calories in a 4 oz serving for the Margarita, or Cosmo. The San-gria is at 132 calories in a 5-ounce serving). If you shop at specialty drink stores, you may be able to ask which alcohols have lower cal-ories. Also look for sugar free mixers. Find out the brands that have the lowest calories for your drink of choice. Don’t be afraid to do research and ask questions!

Don’t get caught up in marketing ploys, make sure you know how much to pour in your glass to reap the benefits of these lower cal-orie options. Practice measuring the amount of liquid in the proper glass so you know exactly how much to pour.

Go the parties with a friend with the same fitness goals, and help one another stay on track. Sip on your drink and really enjoy it; don’t gulp it down.

Drink water (sparkling water with lime is great and still festive!) between drinks, especially if you just enjoy having a drink in your hand at gatherings.

Focus on activities going on at social gatherings so drinking isn’t on the forefront of your mind. Play a new game or partake in fun contests, and you stand better chances winning too if you aren’t as intoxicated as the other contestants! Stay away from drinking games and challenges (such as beer pong or other kinds of drinking games).

Host the party and make the cocktails yourself. There are lots of websites and cookbooks that give advice for making lower calorie cocktails. The most important thing is really to keep the amount you drink in check and not exceed two drinks! You want to be able to eat at these parties too, because you don’t want to deprive yourself, so make sure that you plan ahead and enjoy yourself in moderation.

Even non-alcoholic drinks can have a lot of calories. Egg Nog without the rum, soft drinks, sparkling cider, and creamy coffee drinks also are loaded with sugar and calories, so it isn’t just alcohol being your worst enemy. If you don’t drink alcohol but still like to indulge in holiday favorites, you also need to research the calorie count per serving and plan ahead as well! H&F

HO

LIDAY

By erin Weisz

Don’t Let Holiday Drinking Lead to Dieting Massacre

Health And Fitness Magazine

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