Health And Fitness Magazine

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CELEBRATING YEARS

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9 Step Out: Walk to End Diabetes

27 Summer Cycling in Sacramento… The Heat is On!

33 Keep Your Pets Safe & Cool During the Dog Days of Summer

page 18

TheColdesT Thing in sports Medicine!

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APRIL 2011EDITION

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By Brian Bushfield & Mark griggs

The summer season brings more opportunity to enjoy the outdoors and most

importantly to barbecue. Barbecue has been the pre-ferred method of cooking since cavemen discovered fire. Throughout that long his-tory, many ways of preparing and cooking meats and veg-etables for the grill or smoker have been devised. With the recent commercial appearance of three new peppers, spice up any grilling recipe for the rest of the season.

Beyond the basics of salt and pepper many enthusiasts use garlic and chili peppers to bring out the various personalities of a chosen meat with rubs or mari-nades. Beef and pork rubs almost always include paprika, sugar and basic chili powder seasonings. Cayenne, ancho or chipotle based rubs are fantastic for these pur-poses, but for a little different taste try more pungent peppers in favor-ite beef or pork rubs.

Some ten years ago the peri-peri pepper from the Kalahari Desert began to appear in various forms. Today the peri-peri has become a favorite among pepper fans but much of the wider market is still unaware of the easy to use pepper for regular use. From basic powder to full gourmet sauces, the peri-peri can bring zing to barbecue.

A couple of years ago, rumors of an insanely hot pepper from the heart of India began to circulate. The Naga Bhut Jolokia was tracked down in the Indian interior and it did not disappoint. It soon came to be recognized as the hottest pepper in the world. While hot,

the jolokia, used in small quan-tities, has a clean sustained heat that keeps the next bite in mind. If extremely hot food is preferred, the jolokia can be just the pepper to deliver.

The Naga Bhut Jolokia has been upstaged by the newly discovered and propagated Trinidad Maruga Scorpion pepper. Extreme heat is not the only attraction for these two titans of the hot sauce world. The scorpion is just hot. For lov-ers of extremely hot spicy food the scorpion is guaranteed to bring sweat with happiness. However, it is recognized as having a pleasing flavor that will work with any rub or marinade.

When hosting a barbecue this sum-mer give these more exotic peppers a try. Recipes abound on the web for adding these special peppers to many dishes. The enhanced flavor gained will give any favorite grilled dish a brand new personality and please the palates of family and friends who like a little more spice in their life.

Brian Bushfield has over 15 years of experience with hot peppers. As pres-ident of Hot Sauces N More an online retail outlet, Brian has worked with thousands of preparations made from peppers around the globe. H&F

Top Three New Exotic Peppers for Summer Grilling

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AUG/SEP 2012EDITION

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Kale is a nutritious vegetable and is con-sidered to be a form of cabbage. It can be green or purple and is a rich source of cal-

cium, beta-carotene and vitamins. Like broccoli kale contains sulforaphane, which is believed to have anti-cancer properties.

Kale chips are a popular and very nutritional snack and if you happen to have kale sitting in your garden, fridge or freezer and you are not sure what to do with all of it you can always dehydrate your kale. Dehydrating kale or any other collard greens is a relatively easy process and can be done in your very own kitchen using a dehydrator or the oven. How To Dehydrate Kale Step by Step

Step 1: Get some kale from your garden, fridge or freezer and using a knife, trim the stems. Now separate the leaves from the thick parts of the stems by cutting or tearing the leaves away.

Step 2: Keep the stems, which can be used in soups or eaten as is. Wash the leaves in cold water and allow to drain for a bit.

Step 3: If you are using a dehydrator, take the drained leaves and spread them out in a single layer on the trays. To remove any excess moisture wipe the bottom of the trays with a cloth.

Step 4: Set the dehydrator to 105 degrees and dry the leaves until they become crispy. The drying process with a dehydrator will take approximately 6 hours.

Step 5: Once dry, store your dried kale leaves in an airtight container or crumble the leaves and store them in airtight plastic bags to be used later in soups.

If you do not have a dehydrator, don’t worry because dehydrated kale chips can just as eas-ily be made in the oven. Here is how: Follow the first 2 steps, but instead of using a dehydra-tor, preheat your oven to 105 degrees. It is said that food dried at lower temperatures will retain more of its vitamins and enzymes.

Spread your kale leaves out on a bak-ing or cookie plate, place in the oven and

leave them there for about 4–6 hours until they are crispy. You can make great tasting kale chips when you dehydrate them with lemon juice or even honey by simply massaging the honey or lemon juice into the kale leaves and sprinkling a little bit of salt over them prior to dehydrating.

The great thing about dehydrating kale and mak-ing kale chips is that not only do they taste great but it is also a certain way to up your kids’ vege-table intake without them even noticing!

If you are trying to improve your health, you may find that healthy eating habits are important but they are hard to implement long term! Visit my website for more detailed information about how you can create small, easy habits on a daily basis, which will bring about positive health changes: www.EverydayHealthGirl.com. H&F

How to Dehydrate KaleBy Becki andrus


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quality on supplied images. Proof is intended as an opportunity to check content only.

AUG/SEPT 2012 EDITION

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AUGUST/SEPTEMBER 2O12 5

On The COver The Coldest Thing in Sports Medicine! 18

healTh & Wellness & nuTriTiOnTop Three New Exotic Peppers for Summer Grilling 2How To Dehydrate Kale 4Gluten Free Menus Expand at an 6 Astounding Rate in SacramentoRestoring Tensegrity Is The Key To Living A Pain-Free Life 8Step Out: Walk to End Diabetes 96 Honey Beauty Tip 11 How to Dehydrate French Fried Potatoes 12Heat Injuries Can Kill. Take Care for Survival 14Is Stress Giving You the Blues? 21How Marijuana & the Endo-Cannabinoid System (ECS) 23 protects you from your Food & Oxidative Metabolism-Pt 2

summer OlympiCsThe Most Famous Olympic Athletes 10 in the United States HistoryThe USA at the Summer Olympics: From 1896 to 2012! 34

lOCal Business prOfileCaring, a Way of Life 12

spOrTs & fiTness & TravelLean….Sexy…Abs 15From Labor Intensive Lifestyles to Leisure Suit 24 Living in the 21st Century?A Two-Lane Road 25Summer Cycling in Sacramento…The Heat is On! 27Lake Tahoe: Fun Facts & Fun Things to Do 31

safeTy & survivalTop 10 Earthquake Safety Tips 16Quick Down & Dirty Survival Prepping 22Adequate Water Storage in Emergencies 30Making New Bars of Soap From Used Stubs 35

peTs5 Steps That Will Minimize Cat Dander 32Tips for Keeping Your Pets Safe & Cool 33 during the Hot Dog Days of Summer

MonthlyColuMns

Spa & MaSSage Directory 2eDitor’S NoteS 7ViewpoiNt iNSpireD 17aStroLogy 20opiNioN 26SportS ScheDuLeS 28-29

publiSherGary G. Burns

[email protected]

editor-in-Chief Dr. Donna Schwontkowski

Staff photographerSusan Lowry

[email protected]

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

Grandmaster Clint Robinson

adVertiSing eXeCutiVeSBob Adams: (916) 428-3787Chris Jones: 916-549-8076,

[email protected]

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p. 18The Coldest Thing in Sports Medicine!

p. 25 A Two-Lane Road

p. 33Tips for Keeping Your Pets Safe & Cool during the Hot Dog Days of Summer


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n Gluten Free Menus Expand at an Astounding Rateby Melanie Weir

If you Google “gluten-free restaurants,” you’re bound to find a selection of gluten-free menus and gluten-free yelp reviews. During

the Summer of 2012, Midtown Sacramento has expanded its number of gluten free options at an astounding rate. Melanie Weir, owner of California’s first Gluten Free Specialty Market has a yelp account that focuses on the Sacramento, California area. Many tips and notes are men-tioned regarding gluten free menus and potentially gluten free options. According to Melanie, the Midtown Sacramento and Greater Sacramento area are getting safer, but pre-cautions should still be made, especially for individuals with celiac disease, gluten sensitivi-ties and food allergies.

It is important to understand that a ‘global def-inition’ for gluten-free does not exist in the restaurant world.

Three organizations are currently involved in training and evaluating the safety of gluten free options within the Sacramento, California area and beyond: (1) The Celiac Sprue Association (CSA) (2) The Gluten Intolerance Group (GIG), and the Celiac Disease Foundation (CDF). Having three organizations to education and train communities is absolutely wonderful, it allows for a peer reviewed monitoring system. For example: the CDF approved a corporation’s gluten free pizza as safe for individuals with gluten sensitivities. Within days, meetings were help by Celiac and Gluten Free research centers through the United States and CDF was asked to remove their gold standard label. Research has shown that many individu-als with gluten sensitivities are more sensitive than individuals with Celiac Disease. For this reason, informing people that glu-ten free options are safe for individuals with gluten sensitivities is misleading and potentially life threatening. If we define glu-ten-free as less than 20ppm, then 3 things must happen at any restaurant prepping a gluten-free item.

1. Check ingredients with supplier for gluten free status. Gluten is not just wheat, it’s found in hundreds of other names of products. Links for lists of gluten containing ingredients are available for reference at: www.IsItGF.com.

2. Take measures to prevent cross contamination. Ensuring safety from gluten contamination (please note this is only a partial list):

Preparing Salads• Use of a Separate Strainer: Using a strainer that has been

used for pastas or other gluten products, can result in cross contamination.

• Salad Dressing: Many salad dressing utilize gluten containing ingredients like malt vinegar, spices, natural flavorings, wheat, etc.

• Vegetable Chopping Board: A vegetable chopping board must either be completely sterilized or a gluten-free dedicated board must be used.

• Knife: Knife must be sterilized with heat before being used on gluten-free ingredients.

* Prep Area: Salad prep stations are often housed beneath shelves filled with bread. If bread is stored above the salad prep area, then the area cannot be safely maintained as glu-ten-free. Croutons and other gluten products should not be allowed in the gluten-free prep area (1/6th of a bread crumb is all it takes to be contaminated with gluten).

• Salad Toppings: If a topping like chicken, nuts, tofu, peppers or onions are sautéd or prepared on a grill, then the grill and the ingredients must be maintained as gluten-free.

Unique Hotels GroupMany times, restaurants, bakeries and deli’s offer gluten-free options like salads (with menu side notes like: order salad without croutons or order meat without bread). Just because a restaurant offers a gluten free accomodation, doesn’t mean they understand what the term gluten free means. The label gluten free is not regulated on packages, nor is it regulated on restaurant menus.


Gluten-Free on the Grill• A grill must be cleaned before a gluten-free product is cooked on

it. A separate area for gluten free foods to be cooked is ideal, but not always possible in restaurant settings.

• Many meats are marinated in sauces containing gluten before they are cooked.

Gluten-Free Pasta and Veggies• Gluten Free Pasta must be prepared in clean water and may not

be prepared in water that has been used for any gluten containing product.

Gluten Free Pizza & Bakery Products• If an exhaust fan is used in the oven, a screen must be used.• Pizza toppings for gluten free pizza should be housed in a sepa-

rate area.• Cannot be prepared in a facility that uses gluten containing flours,

because flour dust in the air settles on food.• Mixing utensils, wooden spoons, scrapes in bowls and cutting

boards must be sterile or maintained for just gluten-free products.

3. Train staff on cross contamination.There are several ways of training staff: (a) GIG has a restaurant certification programs, (b) CSA offers a restaurant training pro-gram, (c)Melanie, from Gluten Free Specialty Market in Downtown, Sacramento hosts classes and workshops on starting a gluten free diet and on dining out gluten free.

Current classes helpful for Kitchen Managers include:• Setting up your Gluten Free Kitchen• Gluten Free Label Reading (first class is in late August)

It is important for restaurant managers to remind staff that before preparing any gluten free dish staff should: wash hands

and/or using fresh gloves, using only hot sterile clean utensils with-out slots, NEVER hold bread on top of a gluten free plate and never hold a gluten containing plate on top of a gluten free plate.

It is fabulous to see a large number of gluten free options available at restaurants and bars throughout Sacramento. Many restau-rants are aware that our store provides locals with grocery options, but are unaware of the services we provide to encourage gluten free safety and gluten free education to restaurants in the local Sacramento area. Additionally, we provide support to restaurants that are providing their patrons with gluten free options including: (1) announcements of gluten free options to our customers (in store and by email), (2) announcements on our Gluten Free Sacramento facebook and twitter page, (3) free listing on our gluten free dining guide, (4) co-hosting gluten free dining events and (5) advertise-ment options on our gluten free map, scheduled to go to print in the Fall/Winter of 2012.

Gluten Free Events have included: our gluten free beer and cider tasting during Sacramento Beer Week at the River Rock Tap House 2326 J St, Sacramento, CA 95816 (916) 273-4930.

Gluten Free Future Events Include: our first ever Pop Up Restaurant event scheduled to happen in October at The Melting Pot 814 15th Street, Sacramento, CA 95814 (916) 443-2347

Stay tuned with Gluten Free news in Sacramento by connecting with the Gluten Free Specialty Market online. Since the mar-ket opened it’s flagship store on J Street in 2008, the midtown Sacramento area has followed suit and has become the most glu-ten-friendly city in California.

Melanie Weir c/o Gluten Free Specialty Market, 2612 J Street, #1, Sacramento, CA 95816, [email protected].

With all the extra activ-

ity that we get in the summer, it’s easy to get injured. Injuries can make us sedentary. Do you know anyone

who is in this situation? Or anyone who cannot workout because they know it will be followed by too much inflammation?

If so, we have found your answer. It’s at the US Cryotherapy center in Roseville (see cover story on page 18-19). This non-inva-sive and non-medical method of healing

uses a blast of cold air for less than three minutes to the body or injured part to decrease inflammation, increase endor-phins, and stimulate additional circulation to the body three times normal.

Roger, 36, a law enforcement officer, had a bruised rotator cuff and low back pain before going to the center. “Instead of tak-ing ibuprofen, I did cryotherapy. It helped me heal quickly. Overall, I feel better, am not as sore and don’t have to take a day off from working out. I sleep better, too.”

I had the opportunity myself to go into the cryotherapy and the results were pretty

amazing. The endorphin blast kept me smiling all day and full of hope. My hip that had been bothering me for several months was pain free and had complete range of motion. The next morning I sat up straight in my bed, something I don’t even remem-bering doing (I have a spinal curvature and the inflammation was gone.) And I wanted to go workout!

Check out the US Cryotherapy center; it could be your answer to enhancing your recovery.

Happy reading!Dr. Donna Schwontkowski

eDitor’s notes


Are you suffering from constant pain? Have you tried everything imaginable from acupuncture, chiropractic, physical therapy, and massage with at best temporary relief from your pain?

Are you limited to living mostly a sedentary lifestyle because most activ-ities come at the price of increasing your pain level? Have you been told by doctors that you are just going to need to learn to live with your pain? Are you living on painkillers, anti-inflammatory medications, and muscle relaxants? Well, most likely your body has lost its normal state of tensegrity, which needs to be restored for you to start enjoying life again.

What Is tensegrIty?Tensegrity is a system that stabilizes itself mechanically because of the way tensional and compressional forces are distributed and balanced within the structure. The soft tissues of the human body are under tension and actually store potential energy. This integrity of tension throughout the body allows for the perfect balance of strength, stability, and flexibility with every movement.

What happens to the human Body When tensegrIty Is LostWhen compression forces are introduced to the human body, which occurs constantly with every movement we make in a gravitational field, the potential energy stored in the tensed tissues causes the body to spring back to its original shape. This is how tensegrity works to protect the human body.

However, accidents, injuries, postural stress, lack of exercise, bad diets, and mental, emotional stress can cause the body to lose its tensegrity. This will lead to continuous injury to the body because it is no longer being pro-tected by tensegrity.

Tissues are continually being traumatized on a daily basis from nor-mal activities of daily living leading to constant inflammation and pain. Movment becomes restricted and painful. Strength,flexibility, and stability are diminished, causing injury from such seemingly trivial things such as bending over to tie your shoes.

The spine will begin to misalign because of uneven tensions of the mus-cles pulling the spine out of alignment. This can lead to pinched nerves, causing pain and numbness/tingling down the extremities. Since the cells themselves lose tensegrity, they will not function optimally anymore, and this can cause health to deteriorate.

hoW Can tensegrIty Be restored?Until recently, there has not been any way to restore tensegrity once it has been lost. That is why most people who suffer from chronic pain never really become pain-free again.

Finally, a revolutionary technique has been developed which can fully restore tensegrity. People with chronic pain for years are experiencing life-changing relief that lasts with this new technique developed to restore tensegrity back to the human body.

How Does This Technique Work to Restore Tensegrity to the Human Body?It restores tensegrity by locating areas of resistance in the upper neck and eliminating it using a very gentle impulse administered by hand. When tensegrity breaks down in the human body, lines of resistance form which funnel into a very small space in the upper neck. These lines of resistance, when placed under tension, can be broken by a gentle impulse adminis-tered at their endpoint, which is always located in the upper neck.

Breaking these endpoints of resistance in the upper neck will release the stored potential energy within the muscle fiber filaments, causing the human body to literally spring back to its original shape. Since muscles attach to bones, the spine will instantaneously re-align itself to its natural state of being up and open.

Many patients report the feeling being able to stand up and sit with bet-ter posture. They feel more freedom of movement and can breathe easier. These are things that they experience within minutes from being treated using QSM3.

Gradually as their body is able to heal there painful conditions begin to fade away. They report increased strength, flexibility, and stability, which allows them to return their favorite activities that they have had to put on hold for a long time. They are finally getting their life back!

For a free consultation and examination with the doctor to determine if your painful condition is due to a loss of tensegrity, please call our office at 916-965-7155. For certified testimonials on how Dr. Gottlieb has changed the lives of people living in the Sacramento area please visit 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.

Restoring Tensegrity is the Key to Living a Pain-Free Life

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Step Out: Walk to End DiabetesBy Dr. tracy L. Basso, D.p.M, F.a.c.F.a.S, certified american Board of podiatric Surgery

Diabetes affects over 25.8 million people in American with

1 out of 400 of those being children. Diabetes can lead to a variety of health com-pilations such as heart disease, stroke, high blood pressure, neuropathy, and kidney disease. Diabetes can also specifically affect your feet in numerous ways.

One of the most preva-lent effects of diabetes is Diabetic Neuropathy. Diabetes can damage nerves causing lack of feel-ing in your lower extremities which can cause feet to not feel heat, cold, or pain. As a result you may not feel a cut, sore, or ulcer. This lack of feel-ing can lead to the foot becoming infected. It can also lead to the muscles in the foot not func-tion properly causing the foot to align incorrectly increasing the chance for areas of pressure on the foot and instability. Nerve damage can also cause hammertoes and bunions due to weak muscles.

Charcot foot, a sudden softening of the bones in the foot, can occur in people who have neu-ropathy. The bones become weak and can even fracture which causes the arch to collapse.

Fungal infection of the nails can also cause com-plications for people with diabetes. Nails that are infected can become discolored, think, brittle, and even being to separate. Calluses which are build-up of hard skin can cause pressure point of the bottom of the feet or even eventually turn into a deep infected sore called an ulcer. Without the proper care of diabetic feet many different com-plications can arise.

So you may be asking yourself can these foot problems be prevented by following your health care provider’s recommendations on nutrition, exercise, and medication. Many effects of the dis-ease can be prolonged or prevented by careful and diligent care of your feet and body. Washing your feet and inspecting them every night can reduce the risk of infection or complications. Test the water temperature, dry feet completely, and

do not soak them. Make sure to check feet daily for sores, calluses, redness, and blisters which will help reduced the risk of ulcers. Once a week take time to check your toe nails for signs of fun-gus or ingrown nails. Make sure that at each doctor visit you request to have your feet exam-ined. Wearing proper fitting shoes and socks is also very important. Make sure your socks are non-cotton to help wick the moisture away from the feet.

Exercise is another area that will help control the effects of the disease. Walking is a great way to exercise and can be done where you work or live. It doesn’t require anything spe-cial. Good walking shoes and com-fortable clothes are really all you need. Dr. Basso’s Midtown Comfort Shoes will be organizing walk-ing groups for anyone who is interested in beginning a walk-ing program. Please contact our store for further information and to sign up.

While there are strides being made in the fight against dia-betes, there is still much to be done. I encourage each and every one of you to join the fight. I am excited to announce that Dr. Basso’s Midtown Comfort Shoes is partnering with the American Diabetes Association. One of the first events we will be helping with is Step Out: Walk to End Diabetes, September 29th, 2012. The walk is a scenic 3 mile walk starting at the West Steps of the beau-tiful California State Capitol, down to Old Sacramento, and back. Walkers will return to have lunch, enjoy live musical

entertainment, a Kids Zone for the little ones and their families, and a Health & Wellness Fair. There will also be special speakers and performances from the stage of the West Capital Steps. By regis-tering, you will be helping the American Diabetes Association provide local community-based edu-cation programs, protect the rights of people with diabetes and fund critical research for a cure.

If you are interested in forming a team, register-ing to walk, or general questions please contact [email protected] or visit their website www.diabetes.org. H&F






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evelyn ashford (100m, 200m/athletics): In the latter half of the 20th century, curiously, America’s sprinter Evelyn Ashford took part in four Summer Games: Canada 1976, Los Angeles 1984, Korea 1988, and Spain 1992, after winning the right in the US Olympian Trials. By late 1980, she also was a mem-ber of the 1980 US Olympic Squad, which boycotted the Moscow Games for political reasons. As well as winning sev-eral medals and special awards in the World Championships and National Tournaments, she won two Olympic med-als during her athletic career, among them one gold medal in the women’s 100m at the 23rd Summer Games.

Thomas burke (track & field): During the First Modern Games in Greece’s capital city of Athens, toward the end of the 19th century, Thomas Burke won two Olympic gold medals: 100m and 400m, becoming a pioneer in the history of track and field.

Cassius Clay (boxing): At the 1960 Olympic Games in the Italian capital of Rome, Kentucky-born Cassius Clay, then known as Muhammad Ali, earned the light heavyweight gold medal. Thirty-six years later, he lit the Olympian torch for the Centennial Games in Atlanta. After his victory on Italian soil, he became one of the greatest professional boxers of all time.

Janet evans (Swimming): By 1988, Janet Evans was one of the most famous swimmers on Earth, after capturing three gold medals, the 400m, 800m and 400m individual medley, in the Games of the 24th Olympiad in Seoul. Thus, a year later, she won James E. Sullivan Memorial Trophy. In 1992, she won other title in the Summer Games in Spain. During her Olympian career, she set seven world records. She hails from Fullerton, CA.

Mia hamm (Soccer): Miss Hamm is the most important player in America’s soccer history (male or female). By 1991, she quickly earned herself a name as a world-class player when her national squad came in first in the Inaugural FIFA World Championship. Then, she helped the U.S. team to a gold medal in the first women’s Soccer Olympic Tournament during the 26th Summer Games. By 2004, her team finished first in the Summer Games in Athens after a silver medal at the Sydney 2000 Games. Aside from earning Olympic medals and other interna-tional meets, she also led the American side to its second FIFA World Cup in the end of the 1990s; Hamm and her fellow Americans had captured the global title by defeating the team from the People’s Republic of China (PRC), 5-4, on penalty kicks in the Rose Bowl in Pasadena (CA). Hamm was born on March 17, 1972 in Selma, Alabama.

bruce Jenner (decathlon/ track & field): At the 1976 Montreal Games, Bruce Jenner captured the decathlon event and set a new world record of 8.618 points during a battle with Nikolai Avilov of the USSR (his main rival), whon finished third. Due to his notable performance in Canada, Jenner was one of the most popular sports-men in the 70s.

Carl lewis (track & field): On the world stage, Carl Lewis is a sporting icon due to his wins in the Summer Games. Astonishingly, he has won nine Olympian gold medals (100m, 200m, 4x100m relay, long jump), becoming one of the greatest male athletes in the 20th Century, along with Jesse Owens (track) and Nikolai Adrianov (gym-nastics). In addition, he won 10 golds at the IAAF World Tournaments in Western Europe and Japan. He is from Birmingham, Alabama.

edwin Moses (athletics): Edwin Moses never lost a race from 1977 until 1987. 122 wins! Over those years, he amassed two Olympic gold medals (Montreal’ 76 & Los Angeles’ 84). Moses came onto the scene as an international icon in the world when he captured the men’s 110m hurdles at the XXI Summer Games in Canada in July 1976. During those Games, he broke John Akii-Bua’s Olympic record with 47.64 seconds. Four years later, he lowered his personal record

to 47.13.

Jesse owens (100m, 200m, long jump/track & field): Jesse Owens wrote history for the U.S. after winning four Olympic gold medals at the 1936 Games in Berlin (Germany). With a time of 10,3 seconds (a new world record), he captured the 100m. Then, after defeating Lutz Long of Germany, the heavy-favorite in Berlin ‘36, Owens came in first place in the men’s long jump. In addition to winning the gold, in the following day, he set a new Olympic record of 20.3 seconds in the 200m. Under the direction of Owens, USA won the men’s 4 x 100m with a new world record of 39,8 seconds. Owens is from Alabama.

Mark Spitz (aquatics): At the 1972 Munich Summer Games, the most outstanding swimming per-formance was achieved by Mark Spitz (USA), who picked up a total of seven golds. Prior to the 1970s, Spitz earned five continental trophies in the Pan American Games in Winnipeg, Manitoba, a record that remained unbeaten until 2007.

Michael phelps (aquatics): Considered as the “Most Outstanding Athlete of the 21st Century”, Michael Phelps has won 14 more gold medals than the combined total of ten countries around the globe: India (a country with a bil-lion inhabitants and which made its Olympic debut in 1900), Iceland, Venezuela, Saudi Arabia, Chile, Luxembourg, Moldova, Sudan, Brunei Darussalam, and the Socialist republic of Vietnam. By 2004, Phelps captured six golds at the Athens Games. In the next Games, he picked a total of 8 Olympic gold medals. He was born on June 30, 1985, in Baltimore, Maryland.

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Famous Olympic Athletesin United States History

By alejandro guevara onofre


Jim Thorpe (decathlon/athletics):With 8,847 points, Jim Thorpe became the first American to win the Olympic decathlon during the Games of the 5th Olympiad in Stockholm, Sweden. Historically, he is considered one of the greatest all-around athletes of all time. Curiously, this amazing athlete won membership in more athletic halls of fame than any other American in the 20th Century. Following his sports career, he chose acting as a career. He has become one of the most popular athletes in American history.

Alejandro Guevara Onofre is the author of a host of articles/essays about 220+ countries on topics such as Olympic sports, foreign relations, and wildlife. H&F






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By Lesley Dietschy

According to the dictionary, honey is a sweet yellowish or brownish fluid pro-duced by various bees from the nectar of

flowers. Besides using honey as food, did you know that honey is one of the oldest and most effective beauty aids?

Honey contains waxes, sugars, and traces of min-erals. It is a natural moisturizer, as well as an anti-irritant making it suitable for sensitive skin types. Honey can be found in many of the beauty products you find in your local drug store or favorite beauty supply store. Some of these prod-ucts can be very expensive to purchase and many of these products can be made at home.

Try some of the following honey beauty tips below. Please be sure not to use honey on your skin if you are allergic to it!

1. Honey mask: Apply pure honey to your face and allow it to set until dry. This will take about

15 minutes. Once dry, rinse your face with warm water.

2. Body glow bath: To moisturize, smooth, and get an all over body glow, keep a jar of honey next to your bath. Apply honey on your skin and pat dry using both hands. While patting your skin, the honey will get sticky and gently pull up your skin. Rinse away the honey when you are done. The results will be great circulation and beautiful, glowing skin!

3. Honey bath: For sweet smelling and soft skin, add ¼ to ½ cup of honey to your bath water.4. Honey scrub: Mix 1 teaspoon of honey with a little almond flour into the palm of your hand. Gently apply on your face for a facial scrub. Rinse your face with warm water to remove honey scrub.

5. Daily facial cleanser: Mix 1 teaspoon of honey with a little milk powder into the palm of your hand. Apply on your face to clean away dirt and makeup and then rinse with warm water.

6. Shiny Hair: To add some shine to your hair, mix 1 teaspoon of honey, a squeeze of fresh lemon, and 1 quart of warm water. Shampoo your hair as usual and then pour the honey mixture on your hair. Allow your hair to dry as normal. You do not have to rinse out the honey mixture.

With the above beauty tips, you can create affordable spa-like products at home. Honey is a wonderful beauty product because it con-tains naturally occurring enzymes, vitamins, and minerals. Be sure your honey is all natural by purchasing only 100% pure honey to create your beauty products.

Lesley Dietschy is a freelance writer and the founder of www.HomeDecorExchange.com. The Home Decor Exchange is a valuable website full of information and resources about home and gar-den decorating. In addition to editing the Home Decor Exchange website, Lesley is a crochet pat-tern designer and needle fiber artist. You can view her crochet patterns and needle fiber designs at: www.ErinOliviaDesigns.Etsy.com. H&F

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sCaring, a

Way of LifeHow to Dehydrate

French Fried PotatoesBy Joseph parish copyright @2011 Joseph parish

by Dena McKitrick

John F. Cimino Jr. and Rangi Paula Giner not only

shared a vision of a care center for the elderly that is a spe-cial place, but also shared a vision to extend the same compassionate care for the elderly liv-ing at home. They always thought of supporting the elderly and their families within their neighborhood in the Land Park, Pocket and Greenhaven areas. With this shared thought, Caregivers of Land Park was formed. John and Rangi’s creation of both visions have always been guided by compassion and a genu-ine concern for others.

Mr. Cimino has deep roots in assisted living services and car-ing for the elderly. He helped his parents build their first 6 bed facil-ity for the family business in 1988, and has constructed many other assisted living homes since then.

Ms. Giner has always been about heart and compassion, caring for and helping people. Her parents modeled that behavior and attitude throughout her childhood and into adulthood. Her physician father ran a small clinic which was attached to their home in a small town in the Philippines, where she was raised. By the time she was in high school, she and her siblings started assisting both their father

and mother (a dentist herself), in the care of patients. Core val-ues such the absolute necessity of clean-liness, an instilled spirit of generosity, an abiding respect for elders and integrity were ingrained in her very fiber.

Those intrinsic ideals have laid the founda-

tion for Ms. Giner’s very clear path in life. She has amassed exten-sive training, as well as experience, through the years. Having acquired a Bachelor of Science in Nursing, she spent nineteen years working as an emergency room nurse in the Philippines and Saudi Arabia. After that, she spent 10 years work-ing with elderly and mentally challenged individuals, in nursing homes, long term care commu-nities, and in the places they call home. She is continuing to invoke her parent’s values by sharing and providing that compassionate care in her neighborhood.

Caregivers of Land Park (www.CareGiversofLandPark.org) and The Meadows at Country Place, A Model Without Peer (www.The MeadowsatCountryPlace.com.) H&F

I was not necessarily interested in French Fried Potatoes for the sake of French Fries alone but

rather as a dehydrated potatoes that could be easily reconstituted as necessary, however since we did cre-ated the French style potatoes I might as well consider using it as such.

My origi-nal goal was to dehydrate potatoes for later use in the event of hard times ahead. These dehy-drated “Spuds” could be used for a variety of uses ranging from mashed potatoes to fried or even Au Gratin Potatoes casserole.

Dehydrating your potatoes in times of plenty can result in an economi-cal method of stretching your food dollar while still providing variety in your diet.

It is possible to dry potatoes with the benefit of a dehydrator however the process takes considerable effort and generally does not come out as well. Still if that is your only recourse by all means take advantage of it.

If you are using a dehydrator than your supply list is relatively small. All that you will need is the dehy-drator itself, a large pot filled with water, a mixing bowl loaded with ice and some sort of colander.

In the large pot fill with water and bring it to a rapid boil. Place your peeled potatoes into the water either directly or in a French fry basket. Blanch the potatoes for approximately eight minutes. In your sink set up your large mixing bowl with ice and water in it. After

the 8 minutes has elapsed remove the potatoes from the boiling water and place them in the ice water for about 15 minutes. This stops the cooking process immediately.

Place the cooled potatoes into a colander and allow draining the excess water for a few minutes.Up to this point the procedures are the same whether you are using a dehydra-tor or the oven.

If using the dehydrator place the potatoes carefully on the trays and put them into your machine. On the other hand if you are using your oven to dry them out first spray some cookie sheets with a spray cooking oil such as Pam and place the potatoes on it.

Set your dehydrator tempera-ture to 135 degrees and then take a break. For your oven set it at the lowest possible temperature, and let them cook for about one hour. Make sure that the oven door is left open slightly to allow proper air cir-culation. After every 30 minutes turn the potatoes over as they dry in the oven. After three hours you can check to see if your dehydrated potatoes are finished. The final signs that your dehydrated potatoes are completed are that they become brittle and have a slight translucent appearance to them. Allow your potatoes to cool and place them in a jar or vacuum sealed bag. If you are using a dehydrator your potatoes should be completed in about 2 to 12 hours according to the machine being used.

For more information relating to survival visit us at www.survival-training.info. H&F

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What are Heat Injuries?Heat injuries, heat disorders, heat-related illness: all refer to a medical

condition arising from failure of the body to properly regulate its heat level, resulting in over-heating. Heat injuries are common in physical activities of a strenuous nature (sports, outdoor activities, endurance events, outdoor recreation sports, outdoor power sports, out-door water sports). These activities do not need to take place in an outdoor setting for some-one to be at risk of developing a heat injury. It is important to realize that heat injuries can have very serious consequences including damage and failure of major organs in the body leading to death.

What Factors Increase Risk Of Developing Heat Injuries?Certain factors can increase the risk of heat injuries.(1) Weather conditions. Hot, humid and sunny

environments are associated with higher incidence of heat injuries. The tempera-ture of a person’s skin is lower than that of his body core, usually 86-90 degrees Fahrenheit. Thus when the air tempera-ture is higher than this, heat is gained by the body through radiation. If the air humid-ity is high, this reduces sweat evaporation and leads to decrease in heat loss through sweating. It should be appreciated that heat injuries can occur at night if the con-ditions of heat and humidity are high. In sunny weather, there is heat gain from the solar radiation. There is less heat gain and improved heat loss when the weather is cloudy, cool and breezy.

(2) Prolonged high intensity physical exercise or activity. Such activity increases the body’s heat gain as a result of repeated muscle con-tractions, while the duration of the activity may prolong a person’s exposure to unfa-vorable environmental conditions and a greater risk of heat injuries.

Insufficient hydration status, illness and insuf-ficient cardiovascular and sweating response are other factors that increase risk.

What Are The Signs Of Heat Injury?Heat injuries represent a continuum of a

medical condition rather than the usual per-ception of distinct injuries: heat cramps, heat exhaustion, and heat stroke.(1) The current opinion on muscle cramps is

that these arise from muscle fatigue and not necessarily from over-loss of electro-lytes. However, exercise in hot conditions with excess loss of sweat may be related to muscle cramps, which are then sometimes known as heat cramps.

(2) Heat stroke exhaustion is conventionally considered as due to the inability of the cardiovascular system to meet the needs of both the contracting muscles and the supply of blood to the skin for sweating pro-cesses. The common signs symptoms of heat stroke include thirst, fatigue, weakness, and headaches.

(3) Heat stroke is generally considered when the body core temperature exceeds 104 degrees Fahrenheit, and represents a failure of the body’s temperature regulation mech-anisms. The person will have experienced the signs of heat exhaustion and may then show signs of decreased sweating, feeling faint or dizzy, mental irritation (confusion, altered consciousness, irrational behavior), and finally collapse.

In addition, there may be feelings of thirst, by which time the body has already started to dehydrate. Salt staining of clothing indicates a loss of minerals associated with excessive sweating.

How is a Heat Injury Treated?Once a person shows signs of heat injury, treat-ment should begin immediately. This includes:

• Reducing the intensity of physical exertions, stopping if necessary

• Movement to a cooler location (eg. more shade, breezy, under a fan, in an air-condi-tioned room)

• Consumption of water or electrolyte-con-taining fluids, preferably cooled to lower body core temperature and to improve absorption

• Removal of clothing to assist with cooling, wherever practical

• Application of cooling methods (eg. towels soaked in cold water, ice packs, immersion in cold water, etc)

• Medical treat-ment if required, including resuscitation if necessary.

Useful Guidelines For Successful Hydration

• Hydrate before the physical exercise and as part of your recovery from the previous exer-cise or activity

• Drink right up to the commencement of the physical exercise

• Drink during the exercise, especially if this is prolonged

• Apart from water, it is recommended that your hydration fluid contains carbohydrate to replace energy used during the physical exertion, as well as electrolytes

• Cooler fluids assist in cooling the body, and are absorbed faster by the body

• In endurance sports events, practice hydra-tion during training sessions.

As you can see heat injury can be a serious problem in both indoor and out door physi-cal activities. But with careful checking, control and supplementation this serious problem can be kept in check.

Dr Low Wye Mun is a sports physician and a Fellow of the American College of Sports Medicine who serves on the ACSM International Relations Committee. More details can be found at www.sportzdoc.com. H&F

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Heat Injuries Can Kill. Take Care for SurvivalBy Dr Wye Mun Low


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Lean...Sexy...AbsWe all want it. Few of us have it and

we’re all thinking about it at some point. Every morning thousands start

their day with an effort to get it. Every night thousands more try to make a choice that will help them keep it. If they were easy to get, we’d all have them. If they were impossible to get, no one would. I’m about to unlock the secret that with some hard work and dedication could make you one of the few. You know what I’m talking about, lean…sexy…abs.

Turns out the abs aren’t just the 6-8 small square muscles we gener-ally imagine while doing endless crunches. They are actually composed of 4 dif-ferent muscle groups, that when worked and fueled properly can prevent back pain, keep your heart healthy, rev up the metab-olism, and make swim suit season a lot more fun. The AnatomyI know…anatomy SUCKS, but bear with me. To understand how to get the abs of your dreams, you have to know which muscles to work. The rectus abdominis is the muscle in front normally called the “six pack”. It controls the crunch movement. The external oblique’s are the muscles on both sides of the rectus abdominis that allow you to twist the opposite direction. When you twist right, your left exter-nal oblique is working. Go lower and inside the hip to find the internal oblique which also helps you twist from side to side, but works oppo-site the external oblique. When you twist right, you are using the right internal oblique. The last and deepest muscle is the transverse abdomi-nis. It stabilizes your core to help maintain a flat tummy and is also a major player in eliminating back pain. The Take Home: In order to properly build and define your core, engage (squeeze) all these muscles by doing exercises that require twisting, holding, and crunching.

The Importance of Cardio So strength training defines the abs, but car-dio removes the friendly jiggly layer so you can

see all the results of the strength training. High Intensity Cardiovascular work where your heart rate is elevated over 65% of your max for 30min or more is the ideal situation to reduce midriff overload. Not sure what 65% of your max heart rate is? Use the talk test: if you’re able to talk, you’re not there. During intense cardio exercise you should feel comfortable saying words and short phrases, but not want to carry on a con-versation. Cardio for the Core: After Warm Up, Repeat for 30 Minutes, then Cool Down Interval Training- 1 Min Maximum Sprint: 30 Sec Comfortable Jog High Intensity Cross Training-

.25 mile sprint: 1 Min Jump Rope: 1 Min Box Jumps

The Fuel If work-outs are the vehicle, then food is the fuel. You can have the best vehi-cle in town, but if you don’t have the gas to get it anywhere it’s pretty useless. Let’s

start with eating regularly- 3 meals and 3 snacks a day is the best routine to keep your metab-olism burning fast, and your belly lean. Then be sure to stay properly hydrated. During the summer heat exercising adults should shoot for 100 ounces of water a day. Next be sure you’re eating the right amount of healthy fats, proteins, and fiber along with a balanced diet. Add: Nuts, seeds, avoca-do’s, beans, and leafy greens are all known flab blasting super foods that have been shown to help reduce stubborn belly fat.

Resistance Work- Outs This is the stuff you’ve been doing 100 reps of since

the 80’s with little return on the investment. Crunches are great, but to work the entire core try exercises like the plank, cobra’s, oblique crunches, and leg lifts. Also be sure to engage your abs when doing other exercises like run-ning, squatting, and even bicep curls. Doing your regular work-outs with added instabil-ity like the bosu ball, or standing on one leg while you squeeze your stomach requires your core to work harder giving you more bang for your buck. Complete Ab Routine- 3 Sets: 60 Sec Plank: 15 Oblique Crunches: 25 Crunches: 15 Medicine Ball Twists: 15 Leg Lifts

A flat tummy isn’t easy to get, or keep. But with all the added health benefits of less stomach fat, and the recurring need to get in beach gear, it’s more than worth it. Eat balanced, stay hydrated, get your cardio in and switch up your work-outs for the six-pack you’ve always wanted.

Looking for a new ab routine? If you dare…..come by and check out one of my classes at Train Hard Or Go Home. If you’re ready to live BALANCED, healthy and fit, enjoy the support of a fitness community geared at realistic lifestyle changes with Action Boot Camps! Not sure if a Fitness Community is for you? Check out what my clients are sayings at www.TrainHardOrGoHome.com, and try out a Free Boot Camp with mention of Health & Fitness Magazine. H&F

“MaD DoG MeGan” (MeGan White), Fitness trainer


It was around 4:00 am during the year 2009 when I just got off from work in Henderson, Kentucky. Arriving at home, my wife and

Son were playing billiards in our basement. I joined them for a few games. Around 4:30 a.m. a rumble started at the other end of the house and just came rambling through the rest of the house. You could actually feel the quakes intensity going through the house and through the basement. It was a loud and very violent shake during what must have been a 30 sec-ond occurrence measuring 5.4 on the Richter scale. We were just stunned.

It took about 10 seconds to realize that we were all in the middle of a major earthquake. My wife started to run outside as the house was still shaking at the time. It finally came to a halt after what seemed like an eternity. It was a very unsettling feeling; we were thankful that it was over. I was getting prepared for an after shock of the same magnitude. After it was over it really made me think what should we have done? I asked my wife if running outside was the proper reaction? Below are some general safety tips that may provide some guidance during earthquakes.

My tips will be centered on the New Madrid Fault system. The fault is active, averaging more than 200 measured events per year with 1.0 or more on the Richter scale, around 20 per month. The greatest earthquake risk in the United States other than the West Coast is along the New Madrid Fault. Damaging trem-ors are not as frequent as in California, but the destruction covers over more than 25 times the area because of underlying geology.

The New Madrid Fault zone lies within the central Mississippi Valley, is 140 miles long, and touches five states. Its northern most point is in southern Illinois and extends southward into eastern Arkansas and west Tennessee.

Below are some safety tips if you should unfor-tunately experience an earthquake

indoorS1. Stay away from glass, windows, outside

doors and walls, and anything that could fall, such as lighting fixtures, pictures, cabinets.

2. Drop to the ground and take cover. Get under a sturdy table, billiard table, desk or other piece of furniture and hold on until the shaking stops. Under a stairwell, crouch and protect your head and face from any debris.

3. Use a doorway for protection only if it is in close proximity to you and if you know it is a strong supported load-bearing doorway.

4. Do not use elevators during or recently after a quake.

5. If you are in a restaurant or at work get under a table.

after the earthquake 1. Expect aftershocks. They can be just as seri-

ous as the original quake.2. Make sure you have your shoes on to avoid

being cut from broken glass.3. Do not light a match.4. Use a flashlight and inspect all your gas,

water and electrical lines. If you smell gas, turn off the main valve.

5. Do not go into damaged areas.6. If your home is unsafe, evacuate everyone.

preparedneSS 1. Prepare an earthquake plan. Go over this

with your family. Practice and simulate one. This is great for children.

2. Bolt bookcases and file cabinets to wall studs and strap the water heater to wall studs.

3. Locate a spot in each room of your house that you can go to in case of an earthquake. It should be a spot where nothing is likely to fall on you. Make this part of your prac-tice run with family.

4. Stock canned food, first aid kit, gallons of water and battery-operated radios and flashlights.

5. Research and know how to quickly turn off your gas and water mains. Gas lines are vital to turn off quickly.

6. Just remember the majority of earthquake-related casualties result from collapsing walls, flying glass and falling objects. Stay inside until shaking stops and it is safe to go outside. Research has shown that most injuries occur when people inside build-ings attempt to move to a different location inside the building or try to leave. H&F

Top 10 Earthquake Safety TipssaFe

ty

By Ken Beaven


dear Mitch,let me paint the picture. fairly smart kid grows up in really a very “normal” middle-class family. i look back and we were pretty average. fortunate, as my parents worked hard to ensure we had the basics plus a lit-tle extra.

Me: first born big Sis to one younger brother. We fought like siblings do. nothing very interesting. out of this normal, healthy upbringing, how did i end up such a mess?

ok, so everybody ensures me i’m normal! “everyone’s stressed out these days” is all i hear! if i hear that again, i might go nuts, Mitch! i feel like an empty shell most of the time, running. i have a sweet husband and three wonderful children who keep us busy. My husband’s salary has dropped 60% due to the economy, but we’re luckier than most people today.

i miss my friends, and very much miss my mother (she died four years ago) and my best friend in Canada. The neighborhood people don’t care to talk to each other. My husband and i marvel at how the months just fly by. i miss sitting with a good book, sipping my tea! is thiS “normal” now? i’m not sure i like it. i miss the days before technology took over!

Thank you, head above Water Stockton, California

hey above Water,NORMAL?! You’re asking for NORMAL?!

Frankly, your feelings and experience are VERY normal, and, ironically, SHARED by a huge percentage of the U.S. population, at least those over the age of, say, 30!

Much of my column’s discussion revolves around regaining connection with and/or developing connection with our touchstones, our sense of “self”, and a future.

You CAN focus on cognitions (thoughts), behaviors, her beliefs, family of origin experi-ence, LifePath work, nutrition and fitness. We are all a combination of all of these systems; all are aspects of our phyio-bio-psycho-spiri-tual existence.

One immediate answer, which some of you won’t like:1) Stop!! YOU are blocking your own hap-piness!! Life offers many opportunities to contemplate, evaluate and adjust. Doing this is good! Yet eventuallly we must push our-selves away from the Contemplation Chair, rise, and make things happen!

“You can sit around… waiting for someone to tell you everything…”

The Travelin’ Wilburys

Some of the most awesome people need to STOP THINKING and MOVE FORWARD! Call that friend you’ve overlooked for the past 16 years! Send a nice card to that family member who is alone and could use finding something in his/her mailbox! Who is someone who could possibly benefit from a connection?

...Just DO IT!! “I just don’t have time” = “I’m a Victim! Someone else controls my life!”... more like we don’t CHOOSE to prioritize something.

or

2) Put down whatever life-sucking (my son’s term) object is in your hands!! When you’re on your deathbed, will you wish you’d done something different than what you’re doing at this moment?

Often We Must STOP to move FORWARD!

BE “Rocky”! Or Luke Skywalker, Wonder Woman, Batman. Be: HERO!

YOU have Hero in your genes! Yes: YOU = HERO! If you’re a conscious parent, TRULY

doing your best for your child(ren), take a minute, look in the mirror and say, “I’m proud of you! You are (your children’s names) Hero!”

If you take extra time for an employee (above and beyond your job duties), lend a truly present ear to a friend, do ANYTHING TRULY for someone else, you’re exercising your Inner Hero!

If you truly AREN’T doing anything for any-one else:

Are you working and supporting yourself? Then you’re not a burden on someone else, and that is heroic to a degree.

AND I challenge you: There ABSOLUTELY are people in your world who are crying out for even a moment of friendship!

Life has challenged humanoids since cave-man days! “Busy” is relative to our resources and perceived needs! Step away from the “Too Busy” Story! Step into the “I Have The Time, The Energy, and the Gifts To Be A Hero” Story!

I think a big part of the problem is our search for Normal. “Normal” inspires no one. Going home after volunteering for foster children inspires. Powering past our challenges to do for others (being “Hero”) motivates and gives life meaning!

Rise way above “the water”!

Grab YOUR Green Ring. Hammer. “Belt of Truth” or whatever And BECOME THE LIFE YOU’LL FEEL FULFILLED FOR HAVING LIVED!

Namaste, Mitch

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

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

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What is the real obstacle preventing you from obtaining your optimal physique, strength, and stamina? It’s actually

what is happening inside your body after your workout – the process of how your body recov-ers from exercise and injury.

“How well can you workout when you feel mus-cle soreness or joint pain? A tired muscle is also one more prone to injury, and injury may remove you from the things you enjoy for an extended period of time. We can help with the whole cycle,” said Kevin Kramer, owner of US Cryotherapy, located at 8200 Sierra College Blvd. in Roseville. His brother Todd is the Operations Manager at the recovery center.

Inflammation, whatever the cause – including trauma or past injury, is enough to prolong your healing time – and keeps you away from the gym and from working out.

Understand the Muscle Recovery ProcessAfter a workout, muscles release enzymes into the bloodstream that cause inflammation, pain and delayed onset muscle soreness. After an injury, the area is flooded with inflammatory chemicals produced inside the body.

If there’s a way you can prevent these effects, you have solved the problem of:

• what prevents elite athletes from working out twice in a day

• why people can’t heal after an injury to the back or joints

• why people don’t want to start an exercise program

“No one wants to be in pain. By enhancing recovery, you can feel better, which encourages you to do more and be more active,” Kevin said. “For athletes, you have found a competitive

edge without pain and inflammation. For peo-ple with everyday pain, you have found relief.”

To date, six different NFL teams, 3 NBA teams, several colleges, and dozens of local teams take advantage of whole body and localized cryo-therapy, the new technology offered in their Roseville facility, the only center in the nation where it’s offered. That’s why you may meet people from all parts of the country who fly in for treatment, including famous athletes.

Recover Smarter, Not HarderCryotherapy is the application of cold to the body for the purpose of decreasing pain and inflammation. It’s one of the most “natural”

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

The Coldest Thing in sports Medicine!

“Cryotherapy is the single best thing to help heal tendonitis and areas that don’t get much blood flow. In cross-fit training, we do as much weight lifting, gymnastics and endurance training as we can in a workout. It definitely beats you up. The cryo effects on the nervous system are immediate and you feel calmer and more relaxed. The spot treatment to decrease pain and inflammation is immediate. It will prevent soreness from coming on. Incredible resource for people in Sacramento who are conscious about how to take care of themselves better.”

Blair Morrison, CrossFit Anywhere Owner in Folsom

Andreana Di Cosmo, aerobics instructor, receives localized cryotherapy from technician Anna Olcomendy.

Owners, (left to right), Kevin Kramer Chief Operating Officer & brother Todd Kramer, Operations Manager.


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types of treatments used since the beginning of time. Cold air therapy has been widely used in Europe, Russia, and Japan for peak perfor-mance training, recovery from sports-related injury and fatigue and general health benefits.

“Doctors observed other benefits for human health as well… We’ve adopted the European guidelines and protocols from European med-ical advisory teams,” Kevin informed us. “They have treated hundreds of thousands of people with cryotherapy successfully over the last 35+ years. There are two types of cryotherapy we use the most – whole body cryotherapy (WBC) and localized cold air spot treatment. Neither are harmful in healthy subjects with no contra-indications to cold therapy.”

The Process of This Powerful Cryotherapy TreatmentHere’s how whole body cryotherapy works: Wearing workout clothes, you’ll put on mittens, socks and special warm cozy slippers, face mask, and a headband to protect your ears. Your skin temperature is measured and you walk into a large “icebox” maintained at -76 to -166 degrees Fahrenheit, divided into two chambers. The first chamber helps your body get acclimatized to the cold. Do like the penguins would, and move around!

After 30 seconds, you proceed into the second chamber and move around for 2 to 3 minutes listening to music in the background.

A cryotherapy operator sees you through a glass window and monitors you, then lets you know when your time is up.

As you come out, your skin temperature is measured once again. Your skin temp should have dropped about 40 degrees.

Next you engage in only 10 minutes of cycling on a stationery bike.

Afterwards, you can now receive spot treat-ment and/or move to the hydro massage bed.

How Cryotherapy Affects Your Body Physiologically“While you are in the cryo chamber, your body quickly perceives the cold. In order to prevent your core body temperature from dropping, blood from your arms and legs diverts to your organs. When you come out of the chamber and begin cardiovascular at a moderate pace, your blood flow increases to about 3 times normal, thus bringing nourishment to every part of your body as new blood a brought into the muscles. This is when the healing happens,” Todd told us.

If you have a knee, hip, elbow, or back that has been injured, you may opt for localized spot cryo therapy. This is where cold air is aimed at a particular part of the body for a few minutes. Once the skin temperature has dropped and stabilized to about 32 degrees (or flash freez-ing), the treatment is finished.

“The alternative athletes use ice baths or ice packs but ice baths are actually very uncom-fortable and painful; ice packs can be awkward and usually do not get cold enough as your skin temperature melts the ice, rendering it ineffec-tive,” Todd told us.

“For acute injuries, we recommend twice a day for about a week, and for others who want to enhance their recovery, two to three times a week is enough,” Kevin reminded us.

The Tip of the Iceberg: It’s a Non-Invasive, Non-Medical Option There are age restrictions for this therapy. Children aged 11-13 years old must have an adult in the chamber with them. Anyone under the age of 18 will need parental consent. There’s no upper limit to age, though.

“We’re ready to expand this new technol-ogy to enhance recovery and stimulate better health in training facilities and centers like ours throughout the country,” Kevin said. “Professional athletes, sports specialists, rec-reational athletes, and the lives of moms, dads and children have experienced the bene-fits first hand in Roseville. It works and it can changes lives!”

Checking out their website, www.uscryother-apy.com isn’t enough. Give them a call at (916) 788-CRYO (2796) and try it yourself. No appoint-ments are needed and they are open 7 days a week. For $20, first time customers can expe-rience the cryo chamber, localized cryo and 5 minutes on the relaxing warm water hydro mas-sage bed. The whole experience lasts about 20 to 30 minutes from check-in to completion. H&F

Andreana Di Cosmo & Blair Morrison warming up on the stationary bikes.

Andreana Di Cosmo, relaxing on the hydro massage bed.

Blair Morrison, owner at CrossFit Anywhere Folsom, gives his muscles a good stretch in the Stretch Cage.


VIRGO (Aug. 23-Sept. 22) Science is real, and thinking can be misleading if we don’t remove the ego bias from everything we judge. Love heals the heart, mind and soul. Your judgments define who you are and the limits that you place on yourself. Be liberated by not judging but observing and loving with your actions. To do is the being.

LIBRA (Sept. 23-Oct. 23) Family has taken its toll concerning your energy and health. You are making choices, which are evident in your expe-rience each day. Listen to your inner voice; it’s the most important call that helps you get in touch with what is relevant. Seek balance and then your inner intelligentsia can acknowledge the truth that is your wisdom.

SCORPIO (Oct. 24-Nov. 21) Creativity is an expression of your inner knowing and under-standing is knowing the world around you. Now is the calm before the storm. Saturn enters you sign in October for the first time in 29 years or so. Spend quality time with yourself for getting in touch with your inner spiritual side. Listen to your intuition, and pay attention. SAGITTARIUS (Nov. 22-Dec. 21) Be flexible to the needs of others. You come into contact with potential friends, or perhaps romance provides you a visit. You’ll hear from an authority fig-ure about something that has to be dealt with in one way or another. Since they have the power, you may want to listen. If you adapt, you find yourself in a better situation.

CAPRICORN (Dec. 22-Jan. 19) You are the great-est gift to explore and you may find it’s fun to learn that this is it. Life only happens in the now. Be present. Stop thinking. Stop worry-ing. The choices you make support your current direction, so open up and learn from the oppor-tunities that are being presented. Love is all there is to do.

AQUARIUS (Jan. 20-Feb 18) Your creative energy is of the genuine kind. You express a unique

path to truth and it is a journey that few are able to accomplish. You show others the way with your courage and intent. You’re as eccen-tric as the universe. Hence, you teach as you live. Life has many supportive surprises in store for you in the next year.

PISCES (Feb. 19-March 20) Is there another way not to do what it is you do? Everything is con-sciousness, and to see that, is to know that. That is what you want to consider for a conscious, enlightened point-of-view. An unexpected visitor shows up from the past. You are right on with your intuition when you pay attention.

ARIES (March 21-April 19) Give attention to the possibilities that present themselves. If you lis-ten to your heart, and intuition, then you can vibrate with the frequency of the present, which is perfect. If you use your wondrous energy for the good, then you become a force for the clar-ity of what is going on with your flowering.

TAURUS (April 20-May 20) Time doesn’t exist when you’re doing what you love to do. Getting work done is the highlight and focus on the object of your intent. You have recently retreated into yourself, and this is good for per-sonal re-evaluation. Life is about the doing of each moment to moment. There is only one place to live and that is the present.

GEMINI (May 21-June 21) One mountain after another, hurricanes and rain -- this is your boun-tiful way of communicating with your own inner self. You are the ontology of your creation, take responsible for your life. If only you could find a way to live in quiet solitude, away from all of your internal discourse. Silence is cre-ation breathing. Breath with silence be one with creation.

CANCER (June 22-July 22) Family is more than your blood family it is your spiritual connection. Look to the friends you choose and the people you work with they can remind you of you. You could be re-evaluating

your current associations with others and that is a good idea. You need to evaluate your repeat-ing patterns. Jealousy is not good to cultivate.

LEO (July 23-Aug. 22) You are made of light. Your light is truly bright. Don’t be blinded by more, when less is more! Give attention and don’t expect anything. Let go let and let life be as it is. It is any way. Be the light that you are and let the wind of your spirit guide you in the direction that delivers awareness.

‘Personal Astrology Readings by Mercury’ are insightful, original gifts for birthdays, anniversa-ries, and for clarification in your life. Readings are conducted in person, or via the phone at (916) 834-4321. All readings are taped. www.michaelmercury.com Check out the Mercury Minute Weekly Video Astrology Forecast, just click on my url. H&F

THE MERCURY MINUTE • September 2012

By Michael Mercury

12 Signs of the Zodiacastr

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

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

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

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

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

September 15th–The New Moon in Virgo 7:11 p.m. PDT– On the 17th, Pluto in Capricorn goes direct. A wave of change is felt and life picks up the pace quickly. September 19th Uranus is in Aries square Pluto; this is a shift that reminds us of the mid 1960’s. The times are the winds of change. Be ready and don’t resist; go with the flow to arrive on time.

September 29th–The Full Moon in Aries 8:20 p.m. PDT– What do you want? Why do you want it? Do you really need it? You have all that you ever need at all times. Wanting is a directive of needing attention, which is the simplest act of love. Good news is bad news for someone. Bad news is good news fore someone. Life is pretty funny.


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Visit our comfortable, spacious studio and meet our friendly, certified teachers. Begin your new healthy lifestyle!Julie Havelock, Owner/Director

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6350 Folsom Blvd. Sacramento, CA 95819916-456-YOGA (9642)[email protected]

VOTED BESTYOGA STUDIO 2011

SacramentoNews & Review

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By cammi Balleck, phD

Are you feeling stressed? Are you always tired, overwhelmed, or feeling depressed? Do you wake up still tired,

unable to think straight in the morning without caffeine, need high-carb snacks, more caffeine, or a nap to get through the afternoon? Do you feel desperate for the energy you once had?

If you answered “Yes” to any of these ques-tions, you could be one of the estimated 19 million Americans suffering from adrenal fatigue.

The adrenal glands are part of the endocrine sys-tem; they are grape- sized glands that are your stress glands. When your adrenal glands become tired from trying to keep up with the demands you place on them daily, they stop working.

Bad nutrition, daily demands, and deadlines will quickly put the body into an unending cycle of exhaustion and poor nutrition. As the

adrenal glands become increasingly stressed, we end up with excess abdominal weight, low immunity, lack of concentration, irritability, depression, disrupted sleep, and ultimately, exhausted.

Healthy adrenals are the key to helping your body make Endorphins or “Happy Hormones”. Endorphins are what give you a sense of happi-ness, satisfaction, and well-being. If your stress glands are stressed, you won’t have that “all is well” feeling. This common problem of adrenal exhaustion is very easy to fix. First, you need to allow your body to rest as much as you can. Learn to say “No” to any work or activities that are beyond what your body can handle. Second, diet and supplements are very important to promote and support healthy happy hormone function. I recommend the following nutrition to heal your stress glands.

EAT FAT AND SEA SALT- Yes that’s right. Your body uses good fats to make happy hor-mones, so if you are on a fat free diet your body doesn’t have what it needs to make any hormones. Good fats to eat include butter, olive oil, and coconut oil. You want to have plenty of sodium for your adre-nals to function and sea salt also contains trace minerals.

EAT MEAT AND EGGS - You want to make sure you are giving your body fre-quent, high protein meals and snacks. Proteins contain Amino acids, and they are the building blocks for healthy cells and proper function of the endocrine system. Limit your sugar, alcohol, and caffeine, a diet high in these three puts daily stress on your body and your adre-nals have to respond to this stress as much as they do the deadline at work.

ALWAYS HAVE PROTEIN FOR BREAKFAST - If you have carbohydrate or fruit for breakfast the sugar will cause your adrenals to be stressed and working hard before you even start the day. A bet-ter option is eggs cooked in butter.

EAT REAL FOOD- Try to avoid any fake food, if you can’t recognize the ingredi-ents, neither can your body.

In addition, you also need to be taking a “whole food” multi-vitamin and an extra vita-min C and B complex. These are vitamins that are quickly used up when under daily stress so we need to take them daily. You also need to supplement magnesium. I recommend mag-nesium at night to help you sleep and repair your body while you are resting.

Cammi Balleck, Ph.D, is the leading Happy Hormone Doctor. She specializes in Happiness and training the body to make, keep, and bal-ance happy hormones. She has a Doctorate Degree in Naturopathic Health and is the owner of Elite Wellness Center. Cammi has been cited in Healthy Mama, and on Radio and TV. She is the author of Making Happy Happen and Get Real. Cammi’s passion is helping every-one improve their health, and live happy, whole lives. She also loves to be outdoors and climbs 14,000-foot mountains in her spare time. For more information on helping your bodies make happy hormones, see her new book at www.makinghappyhappen.com. H&F

Is Stress Giving You The Blues?


Whether you live in a rural country set-ting or in a bustling city if you keep it simple you can acquire an inexpensive

emergency prepping supply which could take care of a 30 day period of time per individual. Let’s cover the essentials in detail now.

Food Food is a simple essential to accumu-late but remember the golden rule, store what you eat and eat what you store. Store approx-imate 30 cans of beef stew, 30 cans of mixed vegetables and 30 gallons of water per person. When possible try to store those foods which do not require water to prepare. Alternately, you could store up on 30 cans of tuna or canned chicken and 30 cans of mixed vegetables. If you can store up on extra water you should do so. It can always be used for flavored drinks such as instant teas, coffee and powdered type drinks. The extra water will also allow you to use instant noodles and rice for a more filling meal.

By following the suggestions above you should be set for at least a month in the event of a crisis. Combined with the food in your refrigerator and pantry you should be able to last even longer.

I realize that 30 gallons of water is not a lot when you consider it being used for hygiene, cooking and drinking. If you are able to do so you should buy or build a water filter. You also have the water in your hot water heater, which could be used during emergency times.

Light• Light can be provided by only 1 hur-ricane lamp complimented with three or four gallons of lamp oil. A hurricane lamp will burn oil at the rate of 1/2 oz per hour. You can forget about batteries as they do not last very long for practical use. Use your flashlights or headlight only in the event that you must wander out-side at night. In fact, crank flashlights would be a wise investment. Maintain some flint and steel in your supplies to aid in starting your hurricane lamp.

heat • Surprisingly in a dire emergency a lamp will put out a considerable amount of heat especially if confined to a small room. In addi-tion, you should have a good supply of winter clothing and wool blankets on hand to handle

those extra cold evenings. Fires could be used but they represent an un-needed safety hazard and usually require ventilation.

SanitationSanitation can easily be accomplished by the use of the commercially available five gallon toilet buckets and a large selection of gar-bage bags. Stock up on toilet paper according to your normal consumption needs. Keep a bottle of waterless soap handy in your toilet facilities for hygienic cleanup.

HeaLtH In emergency conditions we must take care of our health and in doing so we may require alcohol for disinfecting wounds, var-ious selections of pain killers and bandages. Bandages can be an assortment of clean dish towels, pillow cases or even sheets cut to size. These can be used to stop any bleeding issues encountered. Anything of a more serious nature will require some sort of improvisation. Keep at least one large bottle of multi vitamins in your supplies.

SeCurity Quick security measures can be as simple as tossing some 2 x 4’s under your bed to nail across your doors or windows. You could also use those 2 x 4’s laid on the floor with one end propped against the door while the other end was jammed against the opposite wall. You could employ several simple wedges under the door to prevent it from opening too easily. If worse comes to shove you can use the closet or bathroom doors for the same purpose. Keep a hammer, some nails, several types of screwdriv-ers and a hatchet readily at hand.

If you live in an area where you are permitted to have a weapon you should secure a shotgun for defense along with some sort of concealed pistol for when you go outside the home. I especially like the thought of a survival.22 which could be used for small game and defense if the time arrives. I have a 12 ga. shotgun, a 20 ga. And sev-eral.22’s so I stock up on ammo accordingly. A

good hunting knife would be an excellent addi-tion to your defense weapons.

Don’t forget the value of a good quality hand cranked emergency radio to provide you with a sense of what’s going on in the outside world.The items listed above can be quickly assembled and will not interfere greatly with your budget. The food supplies should naturally be rotated within your daily food menus allowing for fre-quent replenishment. Any scenario which will exceed this 30 day supply becomes a serious issue and you will have to get out and finding what you need to survive. Always maintain a low profile and remain out of sight when possible.

For those individuals who may already have a good 30 day emergency supplies on hand you are well ahead of most of the other people when it comes to security and management of emer-gencies however even the best systems that are in place often overlook something of important. You may discover that your equipment doesn’t work as you expected it to therefore it is always a smart move to test your preparedness system prior to actually needing it.

If everything on this list is implemented you can always add to your supplies as you go along. Preparing for emergencies is a never-ending task and takes place continuously. In fact once you are all set for the 30 days mentioned here why not start thinking about 30 more days. Keep up this mindset until you are stored up for a complete year.


Quick Down & Dirty Survival Prepping

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By Joseph parish copyright @2012 Joseph parish


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predictions for the future Medicine is in the process of changing constantly. What was once current accepted therapy will fade in time as new treatments are proven to be better than old antiquated methods. As an example; Presently we use insulin and oral diabetic agents that lower the blood sugar in diabetics. We are proud of our treatments and charge patients a lot for them. In the future however, this will be consid-ered a treatment failure because we didn’t protect the pancreatic cells in the first place. There is ample scientific proof that THC and Cannabidiol both protect pancreatic beta cells and preserve insulin production by these cells. In the future Doctors will have to protect the pancreas from oxidative stress and premature death of the beta cells of the pancreas by giving cannabinoids and thus preserving insulin production. (see below)

In the near future many of the disease processes we treat will involve giving IV doses of soluble forms of synthetic Cannabinoids. This includes any state where oxidative stress is an issue. (That’s all disease actually.) Cannabinoids in some form will be given to you to protect you from the oxidative stress from any of the following; (major trauma, motor vehicle accident, major burn, Spinal trauma, stroke, heart attack, and others too numerous to mention.) You will receive this life-saving medicine in the ambulance prior to reach-ing the hospital. This medicine will decrease the size and extent of the stroke or heart attack. It will limit the extent of the damage from many forms of human suffering. Patients at risk for stroke or heart attack will take daily preventative doses of high Cannabidiol strains of Cannabis. There will be emergency packs of high Cannabidiol medications for acute events.

No doubt many diseases processes man has are actually defects in the enzyme cascade of either the production or degredation of

the Endocannabinoids. The other probability is disease states that involve defects with the number of cannabinoid receptors or func-tion and binding defects of the Endo-Cannabinoid receptors. We will be healed by correcting defects of the ECS.

The Endocannabinoid System protects us from oxidative stress which is the ultimate cause of our death from all forms of disease. The plant Cannabis provides us an augmentation of our natural defense mechanism.

Again I ask for anyone to give a sound reason for restricting legit-imate scientific study on cannabis and Endo-cannabinoids. We should demand our scientists and doctors not be restricted from studying this safe and effective medicine. Regardless of your posi-tion for either legalization or continued arrest of our citizens; there cannot be justification for ignorance of the science. The truth will set us free.

David B. Allen M.D. [email protected] Islet protection and amelioration of diabetes type 2 in “fat rats” Psammomye Obesus by treatment with cannabidiol. Vol. 2, No. 1 Pages 27-34 (2012) Journal of Daibetes Mellitus doi:10.4236/jdm.2012.21005

The most striking effect noted was the marked decrease of the destruction of pancreatic islets and beta cells. Conclusions and Implications: CBD partially protects pancreatic islets and beta cells from destruction. CBD lowers significantly the blood glucose level and increases insulin level in Psammomys obesus with diabetes type 2, but does not lead to obesity. As CBD already has been administered to patients for other medical indica-tions we propose its use as a therapeutic agent in diabetes type 2. H&F

By David B. allen, M.D.

How Marijuana and the Endo-Cannabinoid System (ECS) Protects you From Your Food and Oxidative Metabolism

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Signed _________________________________________




2201 Northgate Boulevard, #E


In days of old when knights were bold people worked hard. Labor was physical and people didn’t get enough rest, proper nutrition or have an understanding of ‘good’ health.

As progress carried American’s from the Industrial Revolution thru the Space Age, sweat was still recognized as the mark of a ‘good days work’, as my grandfather would say. As we rose from the daily grind of physi-cal labor into the management of information by electrons we seem to have lost respect for labor, raising the bar for brains and the work that comes from using them.

It’s pretty obvious how much that transformation in our society and lifestyle has cost us in health as people can rarely lift their own weight, run 100 yards or walk a mile without stopping any-more. This loss accelerates as we age. The damage to our health also picks up steam as society consumes pro-cessed, fatty, sodium loaded ‘convenience’ foods more often than fresh. It’s no surprise then that our First Lady has made children’s obesity a priority for the White House.

With the 21st Century down a decade already more and more people are dis-covering they are unhealthy, overweight, worn out and lacking motivation. The Center for Disease Control that your

taxes pays for shows some startling facts about how unhealthy we have become as a nation:

• Percent of adults age 20 years and over who are obese: 33.9% (2007-2008)

• Percent of adults age 20 years and over who are overweight (and not obese): 34.4% (2007-2008)

• Percent of adolescents age 12-19 years who are obese: 18.1% (2007-2008)

• Percent of children age 6-11 years who are obese: 19.6% (2007-2008)

• Percent of children age 2-5 years who are obese: 10.4% (2007-2008)

And remember the definition of obese: (o·bese adj)1. So overweight as to be at risk from several serious

illnesses, including diabetes and heart disease, if action is not taken to control the weight.

It’s also not funny that within the Encarta list of ‘ob’ words in my computer tools, ‘obese’ is listed

among words like ‘obituary’ and ‘obfuscate’. If you ‘obfuscate’ to yourself about being ‘obese’ your

‘obituary’ will come sooner than you might think.

It doesn’t have to be that way and that’s one of the reasons so many Americans spend time, money and effort at maintaining their fitness. In the Information Age, we pay to sweat!

To recover that strength we know is part of our human makeup requires hard, physical work. Today, that generally means some form of exercise. There are more forms, and fads, than most people want to have to choose from leaving them right where they started. What’s right for you?

To gain, regain or maintain our healthy fitness gives us that same sweat our forebears got from their daily physical labor as they worked to sur-vive. As examples for the children; for those that care for you; for your own health for heaven’s sake, let’s all get respect for sweat. Come try Taekwondo if you want the world’s most taught martial art’s self defense technique as a dividend on your sweating a workout. You’ll go home with more than a sweaty towel.

It could save your life, in more ways than one. Visit www.robinsonstkd.com and click on Contact Us for a free trial. H&F

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Client: “I’m frustrated. I’m not seeing any results.”Trainer: “Well, have you been sticking to the nutrition plan we laid out?”Client: “It’s been three months though.”Trainer: “I understand. So what about your diet?”Client: (sheepish grin) “It could be better.”

This dialogue is all too common in our field. As much as we advise on the subject of nutrition we have little influence over what clients do when they’re out and about on their own. Unlike television reality programs like “The Biggest Loser”, real world trainers don’t work within a tightly con-trolled environment. And VERY much unlike those programs we don’t offer a substantial cash prize and fame for what is basically a glorified, vol-untary internment camp. We’re here to help, not to push you perilously close to cardiac arrest (can you imagine the waiver those people have to sign?).

The best we can do is to set up reasonable guidelines and explain to our clients that what we accomplish under our supervision is less than half of the battle. The real work begins once they walk out the door. Without discipline on both sides of the equation the lack of progress in a train-ing program can quickly turn into suspicions about whether the trainer is any good at what he/she is doing and may even turn into resentment. The truth will not reveal itself however, until the same thing happens down the road with another trainer and yet another: that despite all the hopes and outlandish claims, that personal trainers are in fact, NOT magicians.

Oh, we like to think we are sometimes. Someone comes in with a goal, fol-lows it to a “T” and reaps the benefits in a relatively short amount of time. Suddenly, we come across looking like miracle workers and before you know it, thousands of followers join us on a pilgrimage to a monolithic quartz shrine tucked away in a Peruvian jungle where we are lifted up to a futuristic hovercraft (eat your heart out, Ezekiel) to listen to the praises of our faithful below. Okay, so that’s a slight exaggeration but it serves to illustrate the fact that those who commit to their fitness on all fronts will achieve because all the necessary ingredients are in place for that to hap-pen; nothing magical about that.

I seldom give clients super specific nutritional advice because it’s just plain overwhelming and may frighten them into feeling deprived. And with deprivation comes the idea of losing control of their life which can be quite a daunt-ing undertaking. I can bring up all the dangers of heart disease and high cholesterol but if that was a surefire deter-rent those risk factors wouldn’t be so prevalent in the first place. Sometimes it’s okay to resort to a bit of honest trick-ery. I always suggest that my clients first reduce the portion of “bad” food they consume before they begin substitut-ing towards healthier alternatives. The goal in this case is to begin a slow trend over time thus allowing the mind to become acquainted with the change. Bad habits are replaced by good habits and logically, become just as dif-ficult to break. It’s one of the best gifts we can give to our clients.

While we’re on the topic of personal trainer-client agree-ments we should also address the issue of money. Apparently, losing money is more frightening than any

health-related condition because when I explain to a client that they aren’t getting the most out of their dollars by continuing to eat poorly that the issue suddenly becomes one of dire concern. Nobody wants to throw their cash (hard-earned or otherwise) away for free, right? And I have no qualms about being up front about working together to accomplish a goal.

Hey, it’s a difficult thing to turn away milkshakes and fries because they are too yummy for their own good. Their little voices call out to us with the promise of a tasty utopia, “Hey you! Remember me? Of course you do! I haven’t changed? Have you?” Well, have you?

Core Concepts is a personal training studio in West Sacramento owned and oper-ated by three certified personal trainers. We are an enthusiastic trio, unique as individuals but on the same page with commitment to our clients. Look for Core Concepts on Facebook or give us a call! H&F

ATwo–LaneRoadBy chris acosta/certified personal trainer


oPin

ion

Distraction is the only thing that consoles us from our miseries,” the French phi-

losopher Blaise Pascal wrote in the 17th century, “and yet it is itself the greatest of our miseries.” He also famously quipped that all of man’s problems come from his inabil-ity to sit quietly in a room alone. Three centuries later, the Canadian scholar and critic Marshall McLuhan observed, “When things come at you very fast, naturally you lose touch with yourself.” Today we have easy access to all the informa-tion in the world, but the question remains: how do we know what to do with it all? In the words of Harold Bloom: “Where shall wisdom be found?”

Today the average American spends at least eight and a half hours a day in front of a screen. The num-ber of hours spent online doubled between 2005 and 2009. The aver-age American teenager sends or receives 75 text messages a day, though one girl in our own beloved Sacramento managed to handle an average of 10,000 texts every 24 hours for a month. According to researchers, most Web pages are visited for ten seconds or less. In the words of Thoreau: “We have more and more ways to communicate, but less and less to say.”

The great paradox is that all these time-sav-ing technologies and sleek new gadgets were designed to make our lives more manage-able. But the reverse has come true: we are busier and more distracted than ever. We are constantly checking our emails, obsessively clicking on Facebook to find out what vaguely familiar-looking ex-classmates are having for breakfast. We haven’t a spare second to hear ourselves think because “Breaking News” is constantly coming in (and what on CNN these days is NOT “Breaking News”?) and that cute co-worker has just posted some pictures

of her/his Hawaiian vacation and the phone is ringing again and Dancing with the Stars is about to begin.

Of course it is important to stay in touch with the world and be well-informed, and today we are able to do so with remarkable ease and facility. But it is only by having some time away from the world and the constant onslaught of information that one is able to achieve some perspective and attempt to make some sense of it all. Today it is increas-ingly important to find time for silence, to take a step back, turn off the computer and TV and iPod and just sit idly by in silence—no matter how strange and unpleasant that no-noise may sound at first. Today we are afraid of silence: I once visited a college campus and

spotted a young man reading Hamlet with his earphones on! Apparently even silent sustained reading brings us too close to ourselves and therefore must be alleviated by loud pop music.

Silence is a luxury, and more and more people are learning the value of it. In 2007, Intel (of all companies) experi-mented with conferring on employees four uninter-rupted hours of quiet time every Tuesday morning. During this period work-ers were not allowed to use the phone or send email, but simply had the chance to clear their heads and to hear themselves think. In South Korea and China, “internet rescue camps” are springing up all over the place in the hope of saving kids addicted to the screen. The future of travel, some say, lies in “black hole resorts,” which charge high prices precisely because you can’t get online or TV in their rooms.

Fortunately it is not necessary to shell out a fortune in order to stay at a “black hole resort.” It is possible to cultivate silence in your own home. Observe an “Internet Sabbath” by turning off your online con-nections during the weekend. Reacquaint yourself with the great Russian novels. Revive that ancient custom known as the family meal. Grow a vegetable garden. Or just lay in the grass with your eyes shut and listen to the breeze rustling through the leaves overhead.

The monk David Steindl-Rast defined joy as “that kind of happiness that doesn’t depend on what happens.” Most of us would do well to con-template his words, if only we could find the time. H&F

The Lost Art of Silence

DaMOn paVegliO


sPo

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By John Buchanan

Sacramento summers can be challenging. We can all expect it to be hot, but seldom will its heat keep many of us from our chosen activ-ities. A recent Sunday was pegged at 106 degrees. The golf courses

were doing brisk business and the bike trails active. And that’s why I love Sacramento. We seem to embrace the heat, and inwardly as a community I sometimes think we are disappointed that at least a couple of one hundred degree days aren’t logged. Well, that could be just me. But without proper hydration and equipment, the heat can just break a person. For the active cyclist, I have some tips that may carry one through the most blistering of our Sacramento days.

1. Plan for the outing. How far will you be going? Do you have a route in mind? Will there be water along the way? It never hurts to start with a plan.

2. Any bike ride, no matter the season, should include water. Caught on a ride, in one hundred degree plus weather, without any water, can seri-ously harm a person. That simple. Take more than you think you will need. Heat exhaustion is a reality, and water is its remedy.

3. Take some food. This is easily overlooked and including power bars, fruit, nuts, anything in your take along gear will make the ride infinitely better than without. Hot days should be respected. Food and water is its due.

4. Helmet. Is anyone still getting on a bike without one anymore? Okay, just in case there are some who do not, I give you a good reason to do so. It can save your life. Not just from the crash that will occur when heat exhaustion hits you at thirty miles out, but because it will keep your head cool enough to prevent the afore mentioned heat stroke from happening initially. A good helmet allows air to flow freely over your head and will help to keep your body temperature down. There is nothing worse than sweat pouring down into your eyes, and a good helmet can prevent that from happening as well. A helmet should be essential to every ride.

5. Glasses. Cycling glasses actually work as they are designed to. A wrap around style protects the eyes from debris, errant tree limbs, the way-ward insect and will simply allow you to see well through the summer’s glare.

6. Clothing. I would consider ditching the cotton. Clammy and miser-able, it will do little to cool the body. Investigate the benefits of cycling gear or any athletically inspired clothing constructed of a breathable material. I’ve heard it said that there isn’t bad weather so much as there is bad clothing. I concur.

7. The dreaded flat. If one does experience a flat or other mechanical breakdown, seek shade. Try to cool down before starting to work on the bike. You will feel better and probably get it right the first time.

8. Take your cell phone. It’s a good idea to have any time and especially so if riding alone on a hot summer day. How can it hurt?

9. And finally, relax. Unless it is an actual race, it shouldn’t be one. A ride on a hot day can be every bit as enjoyable as a cool spring morning ride. It’s a little less crowded on the bike trail and one will be secretly pleased that a great ride was achieved because it was prepared for. As hot as it can get in our fair city, with some preparation, it can be enjoyed every day.

10. Or you can just chuck it all and reach for the Ben and Jerry’s!

So if you do pass on the Ben and Jerry’s and want to venture out, please consider the above tips. Understand the symptoms of heat exhaustion and its consequences for ignoring them. Drink your fluids before during and after your ride and a lot of it. It will make the ice cream all the more deli-cious when you finally dig in afterwards.

Happy trails.

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




Signed _________________________________________


APRIL 2011EDITION


NATOMASBIKE SHOP

SINCE 1989



Summer Cycling The Heat is On


2012 s

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2012 Schedule

2012 Schedule

Date Opponent Time

Aug. 1 NY Mets 10:15Aug. 2 NY Mets 3:45Aug. 3 at Colorado 8:40Aug. 4 at Colorado 8:10Aug. 5 at Colorado 3:10Aug. 6 at St. Louis 8:15Aug. 7 at St. Louis 8:15Aug. 8 at St. Louis 8:15Aug. 9 at St. Louis 1:45Aug. 10 Colorado 10:15Aug. 11 Colorado 4:05Aug. 12 Colorado 4:05Aug. 13 Washington 10:15Aug. 14 Washington 10:15Aug. 15 Washington 3:45Aug. 17 at San Diego 10:05Aug. 18 at San Diego 4:05Aug. 19 at San Diego 4:05Aug. 20 at LA Dodgers 10:10Aug. 21 at LA Dodgers 10:10

Date Opponent Time

Aug. 22 at LA Dodgers 10:10Aug. 23 Atlanta 10:15 Aug. 24 Atlanta 10:15Aug. 25 Atlanta 4:05Aug. 26 Atlanta 4:05Aug. 28 at Houston 8:05Aug. 29 at Houston 8:05Aug. 30 at Houston 8:05Aug. 31 at Chicago Cubs 2:20Sept. 1 at Chicago Cubs 4:05Sept. 2 at Chicago Cubs 12:00Sept. 3 Arizona 4:05Sept. 4 Arizona 10:15Sept. 5 Arizona 10:15Sept. 7 LA Dodgers 10:15Sept. 8 LA Dodgers 4:05Sept. 9 LA Dodgers 4:05Sept. 10 at Colorado 8:40Sept. 11 at Colorado 8:40

Date Opponent Time

Sept. 12 at Colorado 8:40Sept. 14 at Arizona 9:40Sept. 15 at Arizona 8:10Sept. 16 at Arizona 4:10Sept. 17 Colorado 10:15Sept. 18 Colorado 10:15Sept. 19 Colorado 10:15Sept. 20 Colorado 3:45Sept. 21 San Diego 10:15Sept. 22 San Diego 9:05Sept. 23 San Diego 4:05Sept. 25 Arizona 10:15Sept. 26 Arizona 10:15Sept. 27 Arizona 3:45Sept. 28 at San Diego 10:05Sept. 29 at San Diego 8:35Sept. 30 at San Diego 4:05Oct. 1 at LA Dodgers 10:10Oct. 2 at LA Dodgers 10:10Oct. 3 at LA Dodgers 10:10

Date Opponent Time

Aug. 1 Tampa Bay 3:35Aug. 2 Toronto 10:05Aug. 3 Toronto 10:05Aug. 4 Toronto 4:05Aug. 5 Toronto 4:05Aug. 6 LA Angels 10:05Aug. 7 LA Angels 10:05Aug. 8 LA Angels 3:35Aug. 10 at Chicago Sox 8:10Aug. 11 at Chicago Sox 7:10Aug. 12 at Chicago Sox 2:10Aug. 14 at Kansas City 8:10Aug. 15 at Kansas City 8:10Aug. 16 at Kansas City 8:10Aug. 17 Cleveland 10:05Aug. 18 Cleveland 9:05Aug. 19 Cleveland 4:05Aug. 20 Minnesota 10:05Aug. 21 Minnesota 10:05Aug. 22 Minnesota 3:35

Date Opponent Time

Aug. 23 at Tampa Bay 7:10Aug. 24 at Tampa Bay 7:10Aug. 25 at Tampa Bay 1:10Aug. 27 at Cleveland 7:05Aug. 28 at Cleveland 7:05Aug. 29 at Cleveland 7:05Aug. 30 at Cleveland 12:05Aug. 31 Boston 10:05Sept. 1 Boston 9:05Sept. 2 Boston 4:05Sept. 3 LA Angels 4:05Sept. 4 LA Angels 10:05Sept. 5 LA Angels 3:35Sept. 7 at Seattle 10:10Sept. 8 at Seattle 9:10Sept. 9 at Seattle 4:10Sept. 10 at LA Angels 10:05Sept. 11 at LA Angels 10:05Sept. 12 at LA Angels 10:05

Date Opponent Time

Sept. 13 at LA Angels 3:35Sept. 14 Baltimore 10:05Sept. 15 Baltimore 9:05Sept. 16 Baltimore 4:05Sept. 18 at Detroit 7:05Sept. 19 at Detroit 7:05Sept. 20 at Detroit 1:05Sept. 21 at NY Yankees 7:05Sept. 22 at NY Yankees 12:00Sept. 23 at NY Yankees 1:05Sept. 24 at Texas 8:05Sept. 25 at Texas 8:05Sept. 26 at Texas 8:05Sept. 27 at Texas 2:05Sept. 28 Seattle 10:05Sept. 29 Seattle 4:05Sept. 30 Seattle 4:05Oct. 1 Texas 10:05Oct. 2 Texas 10:05Oct. 3 Texas 3:35


PRESEASON

REGULAR SEASON

MONFRI

SATTHUR

MONSUNSUNSUNSUNSUNSUNSUNSUNSUNSUNSUNSUN

THURSUNSUNSUN

AUG 13AUG 17AUG 25AUG 30

SEP 10SEP 16SEP 23SEP 30OCT 7

OCT 14OCT 21OCT 28NOV 4NOV 11NOV 18NOV 25DEC 2DEC 6

DEC 16DEC 23DEC 30

DALLAS COWBOYS@ ARIZONA CARDINALS

DETROIT LIONS@ SEATTLE SEAHAWKS

SAN DIEGO CHARGERS@ MIAMI DOLPHINS

PITTSBURGH STEELERS@ DENVER BRONCOS

BYE@ ATLANTA FALCONS

JACKSONVILLE JAGUARS@ KANSAS CITY CHIEFS

TAMPA BAY BUCCANEERS@ BALTIMORE RAVENSNEW ORLEANS SAINTS

@ CINCINNATI BENGALSCLEVELAND BROWNS

DENVER BRONCOSKANSAS CITY CHIEFS

@ CAROLINA PANTHERS@ SAN DIEGO CHARGERS

5:00 PM 7:00 PM 4:00 PM 7:00 PM

7:15 PM 10:00 AM

1:25 PM 1:05 PM

10:00 AM 1:25 PM 1:05 PM 1:05 PM

10:00 AM*1:05 PM

*10:00 AM*1:25 PM5:20 PM*1:25 PM

*10:00 AM*1:25 PM

SEASON SCHEDULE

ALL TIMES LISTED ARE PACIFIC. * TIMES SUBJECT TO CHANGE DUE TO FLEXIBLE SCHEDULING.

2012 season scheduleP R E S E A S O N

HO

ME

ThuRsdaY, auG 307:00pm | CBS-5

SAN DIEGOchaRGeRs

AW

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BRoncossundaY, auG 26

1:00pm | FOX

HO

ME

FRIdaY, auG 106:00pm | CBS-5

mINNESOTAVIKInGs

AW

AY

saTuRdaY, auG 185:00pm | CBS-5

HOUSTONTeXans

HO

MEsundaY, dec 9

1:05pm | CBSneW ToY dRIVe

mIAmIdolPhInsH

OM

EsundaY, ocT 71:25pm | CBScanned Food dRIVe

BUFFALOBIlls

AW

AY

sundaY, dec 165:20pm | NBC

NEW ENGLANDPaTRIoTsH

OM

EsundaY, ocT 141:25pm | FOXcanned Food dRIVe

NEW YORKGIanTs

HO

ME

MondaY, noV 195:30pm | ESpN

CHICAGOBeaRsH

OM

EsundaY, seP 165:20pm | NBC

neW chIldRen’s BooK dRIVe

DETROITlIons

HO

MEsundaY, noV 11

1:25pm | FOXcanned Food dRIVe

ST. LOUISRaMsA

WA

Y

sundaY, seP 91:25pm | FOX

GREEN BAYPacKeRs

AW

AY

sundaY, noV 251:25pm | FOX

NEW ORLEANSsaInTsA

WA

Y

sundaY, seP 2310:00Am | FOX

mINNESOTAVIKInGs

AW

AY

sundaY, dec 210:00Am | FOX

ST. LOUISRaMsA

WA

Y

sundaY, seP 3010:00Am | FOX

NEW YORKJeTs

AW

AY

sundaY, dec 231:25pm | FOX

SEATTLEseahaWKsH

OM

E

ThuRsdaY, ocT 185:20pm | NFL NETWORK

SEATTLEseahaWKs

HO

MEsundaY, dec 30

1:25pm | FOXneW ToY dRIVe

ARIZONAcaRdInalsA

WA

Y

MondaY, ocT 295:30pm | ESpN

ARIZONAcaRdInals

R E G U L A R S E A S O N

all GaMes aRe BRoadcasT on KnBR 680/1050 aM and The Bone 107.7 FM.daTes and TIMes oF all GaMes aRe suBJecT To chanGe.

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By Joseph parish

You cannot store any vast quantity of water for emergencies for any long period of time using the usual plastic gallon water

containers purchased in the grocery store. These containers eventually begin to break down and leak as the plastic leaches into the drink-ing water as well. Naturally the life span of the plastic container depends upon how thick the plastic is as well. The thicker ones will last much longer than the usual thin milk carton plastic ones.

With this weakness of containers in mind I have approached this issue from several different viewpoints and believe the following will assist us to become better water prepared. First, I plan to recycle rainwater by the use of a 50-gallon water reservoir. This is merely being mentioned as a dire backup measure. I have found sev-eral fancy rainwater containers that will be both practical and pleasing to the eye. Our goal con-tains plans to install gutters on our shed to allow the downspouts to fill these rain barrels.

We currently have a 10x12 storage shed that holds miscellaneous items that need to be sorted and properly disposed of. Alternately, Rubbermaid makes a Roughneck securable shed that could serve as a water storage building. This unit could be placed on our patio and none would be the wiser as to what is in it. Either way my goals are to turn either the shed or the Rubbermaid unit into a water storage location. The storage shed is anchored down so I feel safe that it will survive some strong hurricane winds if necessary. If I choose to use the Rubbermaid I will have to deal with the tie down issue at another time. My main objective is to sur-vive any sort of emergency for at least a 30-day period of time. I realize that the recommended amount of water is around two gallons per per-son per day but this would be a sufficient start. This water supply would not be utilized for any-thing but drinking and cooking.

We will be purchasing several 5-gallon buckets in which to transport the water from the storage shed location to our kitchen. We would employ a rack system to hold the two 55-gallon bar-rels one above the other. This way we could fill the bottom barrel first stacking an empty on top and than fill that top one. We might need to pur-chase a hand operated siphon pump to fill the

units but the cost there would be a mere five to ten dollars. When it comes time to obtain water from the barrels we would siphon what we need from the upper barrel first and than move to the lower one.

Keep in mind that we will also have water puri-fication materials stored as well just in case they are necessary, this way we could use water which is ready available and purify it. We have not forsaken our plans to purchase the Cadillac of water filters known as a Burkey along with extra filters but I like to keep all options open. One thing that many people fil to realize is that water filters do not always guarantee the safety of the water being filtered.

Walmart markets a small kit, which includes iodine and purification tablets to purify water. You merely have to add the chemicals and let it sit a while prior to drinking it. Be advised that Iodine purified water often tastes horrible but when one is faced with the possibility of dehy-dration or drinking nasty tasting iodine water I believe most would vote for the nasty water.

Although water does not spoil it does become flat after sit-ting still for a long period of time. This is not a major issue as you merely need to aer-ate it slightly by placing some in a container and pouring it back and forth between con-tainers. This adds air to the water and elim-inates the flat taste. If you are like me you will store powdered fruit drinks, instant tea or Kool-Aid to aid in making the water more palatable.

When storing water you must first sterilizing the containers. Wash the containers well with soapy water and rinse them thoroughly. Let dry and fill them half full of water. Add 1 cup of chlo-rine bleach for every gallon of water. Finish up

by filling the container to the top with additional water. Place the cap on the container and lay it on its side for 3 minutes. This is a process to ster-ilize the containers only and is not intended for drinking. After processing the containers pour the liquid down the drain.

To prepare your drinking water follow the rules below when adding bleach:Amount of water Bleach to add Bleach to add (clear water) (cloudy/dirty water)1 gallon 8 drops 1/2 teaspoon 5 gallons 16 drops 1 teaspoon

After the bleach has been added the water will need to be mixed by either stirring it or shak-ing the container after which you should let the water stand for a 30-minute period prior to using it. You will notice a slight chlorine odor if not you should consider adding another dose of bleach and letting the water sit for another 15 minutes. It is recommended that you only treat enough water to meet your immediate needs (48

hours).

Stored water should always be covered. Green mold will form inside buckets of water that has been sitting in the bright sunlight for too long of a time. This will hap-pen to stored water as well if it is not kept from direct sunlight. Empty and re-sanitize your water holding containers once per year and than refill them with fresh water.

Previously we had employed just about any-thing you could imagine to store up on water for a

projected emergency such as soda pop bottles of all shapes and sizes, juice bottles. We have found in the past that water stored in any type of plas-tic containers such as the soda bottles provides a fairly useful life span. Avoid the plastic milk con-tainers however.


surviv

al

Adequate Water Storage in Emergencies


By carl J. giacci

Lake Tahoe sits at an altitude of 6225 feet. The lake itself

is the second deepest lake in the U.S., with a maximum depth of 1,645 feet and is the third largest alpine lake in the world. Renowned for its natural beauty and adventurous attri-butes, Tahoe also has an enriching history of origin.

Historically, the belief was that the Lake Tahoe basin was of volca-nic origin. However, the valid theory is that Tahoe’s basin was formed by faulting frac-tures in the earth’s crust. Faulting fractures cause blocks of earth to move up or down. The uplifting blocks are what created the Carson Range to the east of the lake, and the Sierra Nevada Mountains to the west. Downward moving blocks created the Lake Tahoe Basin that’s presently situated in-between these mammoth mountain ranges.

Golfing is big in Tahoe in the summer months and early fall. Particularly notable as one of America’s top golf courses and host to a vari-ety of major golf events including the American Century Celebrity Golf Championship, Edgewood Tahoe is a first-rate facility that is conveniently located on the south shore on the Nevada state line. Many well-known personal-ities have golfed on the extraordinary course of Edgewood.

Another popular Tahoe activity to partake in is hiking because there are a variety of trails around the lake leading to the most scenic views imaginable. Eagle Rock, for example, is a dor-mant volcano located on the west shore, and a 30-minute hike to the top reveals an awe-inspir-ing panoramic view of the rich blue waters of

Lake Tahoe. In close proximity are the trails of Emerald Bay Falls. These are easily trav-eled paths leading to spectacular views of the falls and tri-colored bay. On the east shore is Spooner Lake, which consists of hiking trails that lead to striking views of the Eastern Sierras.

Boating, parasailing and water skiing are the aquatic summer sports that can be found around the lake with boat launches conve-niently located throughout. Zephyr Cove Resort on the Nevada side and the Ski Run Marina in California are two places on the south shore of Tahoe that provide skidoo and small paddleboat rentals for those who want to take part in this sort of summer fun.

Having an approximate diameter of 22 miles and a width of 12, Lake Tahoe has a super long shoreline perimeter totaling 72 miles. This equates to loads of beaches for sun tanning or lounging, many of which are equipped with pic-nic tables, barbeque pits, playgrounds, and volleyball and tennis courts. Additionally, there are afternoon concerts at several beach loca-tions about the lake to add to the summertime enjoyment.

Many times these same beach locations also serve as wedding ven-ues throughout the year. Numerous couples have loved the thrill of a lake-side wedding in the exciting town of Tahoe. Regan Beach is one such spot on the south shore where couples marry and then celebrate their honeymoon in Tahoe.

As you travel around the lake, you’ll discover many of the craft fairs in the small towns, which offer another form of summer and spring-time fun. These fairs are typically composed of jewelry, gift items, modern artwork and an assortment of other

items of interest. The gaming casinos on the northern and southern shore of Tahoe are for those interested in some fast-paced action. The casinos provide 24-hour entertainment includ-ing slot machines, table games, restaurants, outlandish nightclubs and nightly showroom performances.

Of course, this is not an all-inclusive list of the fun in Tahoe, but a small glimpse of what to expect when you arrive. If your preference is a leisurely walk along the sandy beaches or a power hike up the steepest mountain peak, ski-ing the mogul slopes of Heavenly or playing 18 holes on the finest golf course around, you can bet it’s available at the “Lake of the Sky”. For the weekend thrill-seeker or laid-back vacationer alike, Lake Tahoe is a year-round, dazzling get-away that has it all.

Visit the beautiful beaches in South Lake Tahoe that also double as popular destination wedding venues. If you’re anticipating a future wedding in Tahoe, check out www.laketahoeweddinginfo.com and photos of incredible lake views at vari-ous locations around the lake. H&F

Lake TahoeFun Facts and Fun Things to Do tr

avel


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

Cat dander affects millions of people by triggering symptoms that range from irritant to debilitating. Continuous exposure to high amounts of it can cause acute and/or chronic respiratory condi-

tions to develop.

Dander is dead flakes of skin that are constantly being shed to make way for newer healthier skin that is more able to protect from disease and infection.

This shedding process will continue throughout your pet’s life and so learning to deal with it effectively with allow you to live a healthier life-style while being able to enjoy your cat more.

The main source of irritation is a protein in the dander called Fel d1 (Felis Domesticus 1). It is also found in saliva and urine. Symptoms from exposure include itchiness, watering eyes, closed throat, conges-tion, and frequent sneezing.

And while there is no way to eliminate it completely as long as you have your pet, here are 5 things you can do to keep it to a minimum.

CREATE A CAT-FREE ZONE: If you are adopting a kitten, set the ground rules from day one. Make the bedroom one of the places where your pet is not allowed to go. Keep the door closed so that the floors, bed, and chairs are less likely to have hair and dander.

If you already have a pet that is used to lounging in your bedroom, this may be a little bit tougher to enforce. Close the door to your room and thoroughly clean walls, carpets, and linens.

Your kitty may express great displeasure at being displaced. Scratching at the door and meowing may continue for a while. But stay strong. This one step could be the difference between being able to manage your allergies/asthma and enjoying your pet or having to find another home for it.

REDUCE FABRICS: Anything that is woven is a haven for particulates. That includes the cat-related particylates like hair and dander, but also other more normal particles such as dust, dust mites, mold and mildew spores, and seasonal pollen. All of these are well known allergens that can wreak havoc with those who are sensitive to them.

CLEAN YOUR HOME: It would be nice to think that you could just wave a wand and totally redo your interior. And that’s great if you can, but for many it will take an awareness of what needs to go and replac-ing things as the need occurs.

Replace draperies with blinds that can be wiped clean; wood floors, linoleum, and tile trump carpet because they can easily be damp mopped. Area rugs that can be washed make them easy and low cost to clean frequently.

Vacuuming frequently will help remove particles that have fallen to the floor that are likely to have dander attached to them. A cleaner with a HEPA (high efficiency particle arresting) filter will keep those particles from being blown back into the air.

Don’t forget to wipe down the legs of chairs and tables that cats tend to like to rub against. Wash their favorite toys, rugs, and bedding at least once a week as well.

BATHE YOUR CAT: If this is done with a kitten from the time you bring it home, it will get used to the routine and life will be easier for both of you. Starting a new regimen like this with an older cat is likely to be tougher. Regardless of age, check with your veterinarian first to deter-mine the right frequency and the best products to use.

FILTER THE AIR: Using a cleaner with a variety of particle filters including a HEPA will continually minimize the amount of airborne dander that is available to be inhaled.

Don’t let cat dander come between you and your pet. Clear the air 24 hours a day with the Cat Dander Air Purifier from PurerAir.com. H&F

By Debbie Davis

5 steps That Will Minimize Cat dander


Pets

I really think that most people really love their animals, but unfortunately they some-times fail to think about things that should

be basic common sense. When pet own-ers understand the importance of seeing the world through a lower set of eyes, the eyes of the animals, the basics of care can come easier.

Did you know that animals can suffer from overheating, sunburn and dehydration just like people can? Too much exposure can lead to heatstroke, brain damage and heart fail-ure. Dogs are more at risk then even we are, especially puppies and senior dogs. A dog’s normal body temperature runs between 100-102 degrees. They have sweat glands on their noses and their paw pads. To cool down, a Dog will pant and drink water. Whether your pets are inside or outside, they need access to cool water and proper shelter. When going on walks and visiting the local dog park during warmer temperatures, remember to provide these same essentials.

Q- Millie Can you give us some helpful tips to keep our animals safe, cool and protected during the long and hot days of summer?

A- I’d love to. Here are the top 12 tips to keep you pets safe and cool:

1. Make sure your animals have access to cool water and keep their water out of the direct sunlight. Spill Proof water bowls for home & travel work best, like Buddy Bowls, made in the USA. They’re spill proof and hold a generous supply of water. Portable water bottles like the Water Rover which has a built in bowl and left over water can flow right back into the bottle after use!

2. Offer moist, fresh and natural diets like Stella & Chewy’s Frozen Raw, it’s a complete diet with 95% meat, fruits and vegetables.

3. Give raw bones and fresh treats like “Sweet Spots” frozen yogurt from Natures Varity or Yoghund frozen yogurt.

4. Animals need shelter away from direct sunlight for periods of time. Provide a shady area or home for them. You can use a kennel Cover, Midwest makes one.

5. Animals tucker out more easily in warmer tem-peratures too. Provide a cool place for them to rest and relax. A great solution is the “Cool Bed III.” Similar to a waterbed, when properly used the cool bed can lower a dog’s body temp by 20 degrees! There’s also a “Cool Pad” no need to ad water for the same results!

6. Cats & Dogs can get sunburned! Skin Protection is important, especially since many dogs and cats will get shorter hair cuts when it’s hot outside. If skin is exposed and no fur is covering the animal, you may need to clothe your pet with a shirt or use a sunscreen. Doggles makes a handy spray sunscreen.

7. Paws can burn on asphalt and con-crete. It’s best to walk your dog & cats during the early morning or evening hours. During peak sun, keep them on the edge of the grass to help protect paws. Ruffwear offers various types of paw wear like their All Terrain Booties. Paw wear helps dogs avoid burns, cuts, scraps, insect bites and stickers. Ruff wear has grip Tex to help keep a dog from slipping when hiking.

8. UV Rays can be harmful to dog’s eyes, especially dogs with light colored eyes. Doggles has a variety of attractive and functional eye wear like their k-9 optics, sporty Doggles LLS and even mesh eye wear!

9. For outings or just hanging out around the house,

you can provide your animals with cooling

back packs or ban-danas like the Cool

it Bandana by KY.

10. During water sports, dogs need

protection too, just like we

do. Again, use sun-screens and life vests like K-Float Coat from Ruff Wear or Vest by Doggles and more.

11. Never leave your dog unattended by the pool, lake or in a boat etc. Make sure to teach your dog where the steps and ladder are and how to swim to them.

12. Your animals depend on you to protect them. Treat them the way you would want to be treated if you were in their paws

To learn more visit Trends-n-Treats Pet Supply- Spa-Boutique at 8929 Madison Avenue #200, Fair Oaks, (916) 536-0000. www.trendsntreats.com. H&F

Tips for Keeping Your Pets Safe & Cool During the Hot Dog Days of Summer

Millie finch/trenDs-n-treats pet supply-spa-bOutique


The United States of America at the Summer Olympics: From 1896 to 2012!By alejandro guevara onofre

sPo

rts Good Luck, U. S. athletes for the London 2012 Olympics!

1896 The States was one of the first 13 countries to send an athletic delegation to the Summer Games - among the world’s most high-profile sporting events-- on Greek soil.

1896 In Athens, the United States of America became the lead-ing sports country of the world after finishing first in unofficial team standings in the First Modern Olympiad. There, the 1896 U.S. Olympic squad earned a total of 20 medals: 11 gold, 7 silver, and 2 bronze. Meanwhile, Boston-born James B. Connolly was the first person to claim a gold medal in Olympic history after winning the triple jump in Athens’ Panathinaiko Stadium. Back home in Boston, Mr. Connolly was given a hero’s welcome. Since 1896, without inter-ruption, America has been renowned for producing international champs.

1896 What hurdler was the first American athlete to win an Olympic title? Answer: Thomas Curtis, a Massachusetts Institute of Technology student. He made a time of 17.6 seconds to win the gold in the men’s 110m hurdles in Greece.

1912 Oklahoma-born Jim Thorpe won both the decathlon and pen-tathlon in the Summer Games at Stockholm, Sweden. Decades later, many sportswriters and sports experts selected him as both “the greatest football player and male athlete of the first half of the 20th Century.”

1936 Alabama-born Jesse Owens captured America’s attention by earning four world titles in Berlin—100m, 200m, and 4x100m relay, as well as the long jump. He became one of the globe’s most high-profile athletes in the 20th Century. His big performance occurred when there were fewer black athletes in the global sports arena, breaking down the barriers of prejudice, and occurred with the polit-ical backdrop of Germany’s Nazi regime. During Owens’ days as sprinter and long jumper, he became a symbol of the struggle against racism.

1940-1944 The Games were cancelled due to World War II.1948 The United States received 23 golds in the Games of the 14th Olympiad in London, Great Britain, winning the unofficial team championship. In the meantime, in New York City, America’s win set off a wave of explosive emotion as it was announced on nationwide radio.

1952 At the Helsinki Games, the United States delegation took first place in team standing by winning 40 global titles.

1964 At the Summer Olympic Games in Tokyo, Japan, the US contin-gent captured 90 medals - 36 gold, 26 silver, 28 bronze, winning the first place in the unofficial team championships.

1968 Despite being considered a strong contender to earn golds in men’s swimming, Mark Spitz only won two Olympic titles in the

United Mexican States, but that was a prelude to his “big win” in the next Olympiad in West Germany.

1968 America’s discus thrower Al Oerter made Olympic history to win his fourth consecutive gold (from Melbourne 56 to Mexico 68).

1972 World-class swim-mer Mark Spitz made international head-lines in the Munich Olympics after win-ning seven golds: 100m frestyle, defeating 47 competitors from 29 countries and territories; 200m freestyle, with a victory over his fel-low athlete Steve Genter; 100m butterfly, first among 39 swimmers from 29 nations; 200m butterfly, finished first over his countryman Gary Hall; 4x100m freestyle, alongside David Edgar, John Murphy & Jerry Heidenreich; 4x200m freestyle, with his fellow Americans John Kinsella, Frederick Tyler, and Steve Genter; 4x100 medley, with Mike Stam, Bruce Tom, and Heidenreich.

1984 Los Angeles (CA) was transformed into an “Olympic paradise” with the famous Olympic Stadium as backdrop. This was the second time the city hosted the Summer Games. It was regarded as one of the greatest multi-sport events in Olympian history despite an international boy-cott. Mary Lou Retton won a gold medal in women’s gymnastics, becoming the first US women to do so. Aside from that, she won five 1984 Olympic medals.

1988 At the United States Olympic Track and Field Trials at Indianapolis, California’s sprinter Florence Griffith Joyner, under Bobby Kersee’s watchful eye, lowered the previous world record of 10,76 seconds (established by her fellow team-mate Evelyn Ashford) in the 100m four times, a 10.60, 10.49, 10.71, and 10.61.

1988 After finishing second in the women’s 200m in the Games of the 23rd Olympiad on US soil in 1984, Griffith Joyner became the globe’s fastest woman when she obtained three golds in the Seoul Games: 100m, 200m and 400-meter relay. She added a silver medal in the 1,600-meter relay. But that wasn’t all. On September 29, 1988, she broke the world record twice in the women’s 200m – 21.56s (semi-finals) and 21.34s (finals). She was named Sportswoman of the Year by sportswriters, and other experts in Western Europe and the U.S., and praised in the newspapers in the Soviet Union.


Have you ever taken stock of all those small stubs of soap which frequently end up accumulating uselessly in

your shower stall, doomed to never to be used again? Why not give those unwanted used bars of soap a new lease on life? This idea is a great money saver and an excellent way to make fresh soap from leftovers which would usually be tossed in the trash. This process is generally referred to as hand milling.

ITEMS NEEDEDAn old cheese grater An unused double boiler A pound of shaved used soap stubs 12 ounces of liquid either milk, water or tea A mold for your soap (do not use aluminum, copper, iron, Teflon or zinc) Plastic wrap Non-stick vegetable spray Wooden stirring spoon Rubber or latex gloves

Start your soap making experience by col-lecting your soap leftover residue into one container and after you have accumulated a sufficient quantity you will be able to embark upon your new soap making adventure. Remember the golden rule in soap making is to always use rubber or latex gloves at all times when working with your soaps.

After donning your latex gloves begin preparing your soap molds. Soap molds can be purchased in a wide selection of various designs and the final choice is left entirely to your own prefer-ences. Prepare your mold by initially spraying it with a non-stick vegetable spray. This spray will make it much easier to remove your final prod-uct in a quick and effective manner.

Take an unneeded double boiler and slowly heat the liquid of your choice whether it will be milk, water or even tea. Bring the tempera-ture up to 170 to 180 degrees Fahrenheit. After

attaining the proper temperature add your grated soap being certain that you stir the mix-ture slowly and constantly. Now, reduce the heat so that the liquid and grated soap goes from a near boil to a mere simmer. Continue to stir your mixture slowly but it is no lon-ger necessary to do so continuously. Continue this procedure until the grated soap has trans-formed itself into a liquid mush.

At this time you can add any additives that you may desire such as essential oils, exfoliates, etc. Stir them into the mixture well and immedi-ately pour the resultant concoction into your waiting molds. Cover the molds with plastic wrap and let sit for 24 hours. After the 24 hours has passed remove the plastic wrap and place your filled molds in a dry, draft free location for three to four weeks.


sPo

rts

1989 The IOC ruled that professional athletes were eli-gible to participate in the Summer Olympics (1992-).

1992 The so-called “Dream Team” made its long-awaited international debut in the Games of the 25th Olympiad in the Spaniard city of Barcelona, after beating Angola (African champion) 116-48. Later on, the team became Olympic champion. The US dele-gation included the NBA stars Patrick Ewing, Magic Johnson, Karl Malone, Michael Jordan, Charles Barkley, John Stockton, Chris Mullin, Clyde Drexler, Scottie Pippen, David Robinson, Larry Bird, and the young-up-and-coming player Christian Laettner. From the beginning, the American side was the big favorite by the media in Spain.

1996 Kentucky-born Muhammad Ali, the Greatest, lit the cauldron for the Centennial Games in Atlanta, giving one of the more memo-rable moments in the Summer Games.

2000 Baseball history was made in the Summer Games when the US received the gold, defeating Cuba.

2004 The US took first place at the 2004 Athens, capturing 103 medals (35 gold, 39 silver, 27 bronze).

2008 Maryland-born swimmer Michael Phelps shocked the world by winning eight Olympics golds in Beijing, China’s capital. This sports star won the 200m individual medley, the 400m indi-vidual m, the 100m butterfly, 200m butterfly, 200m freestyle, the 4x100m freestyle relay, the 4x200m freestyle relay, and the 4x100m medley relay--breaking the 36 -year-old record of Mark Spitz. He was the most recognized face on the planet in 2008. The United States athlete is the most decorated sportsman in Olympian history.

2012 The States may send 580 athletes, having strong chances in several sports as athletics, bas-ketball, beach volleyball, boxing, gymnastics, swimming, tennis, women’s soccer, women’s vol-

leyball, and wrestling. In the last FINA World Aquatics Championships at Shangai, China, for example, the US delegation captured 17 golds with sports stars like Michael Phelps, Ryan Lochte, Rebecca Soni, Jessica Hardy and Missy Franklin. Meanwhile, in the 2011 Athletics Global tournament, there were 12 winners from America.

Alejandro Guevara Onofre is the author of a host of articles/essays about 220+ countries, including history, tourism, national heroes, and Olympic sports. In addition, he has published “History of the Women of the United States” and “Famous Americans.” two books on women’s rights. H&F

By Joseph parish copyright @2012 Joseph parish

Making New Bars of Soap From Used Stubs

The owners of The Meadows at Country Place, Rangi Paula V. Giner and John F. Cimino Jr. are proud to announce

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