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An Independent Monthly Newspaper Serving the Community since 1988


5 Tips to being healthy on a budget

—Melissa Gallagher, 

1. Shop local. Shopping at local farmers markets and local coops for veggies and fruit will significantly reduce the monthly food bills.

2. Purchase a netti pot. The netti pot is a teapot-like device that serves to flush the nasal passages of any mucus, pollen or dust particles. It also lubricates the nasal passages and with a saline flush will prevent germs from entering your body and keeps the nasal passages moist to prevent dryness and potential infection.  

3. Eat brown rice. Brown rice is one of the best grains and it is packed with vitamins, rich in fiber, protein and iron and is low in calories. A two-pound bag can yield rice, for a family of four, meals for at least 5 days.

4. Plan and prepare your meals. So often singles and families are used to last minute food runs to the local fast food joint down the street. But, in the end a lot of money is spent on really unhealthy and non-fulfilling food.  

5. Drink green tea. Substituting green tea for coffee and soda is a great way to cut down costs of hitting local coffee shops as well as the local office vending machine. The green tea still affords those caffeine fanatics their daily dose while packing a good punch of flavonoids and antioxidants.  

Healthy Geezer

The Healthy Geezer

—Fred Cicetti

Q: I’ve been told I should exercise more, but I’m afraid that at my age (seventy-three), I might damage something. Am I safer as a couch potato?

A: All the current scientific evidence shows that geezers should exercise, even though many older people think it could harm them. Study after study demonstrates that seniors hurt their health a lot more by being sedentary.

If you’re inactive, you deteriorate. Physical activity can help restore your capacity. Most older adults, regardless of age or condition, will benefit from increasing physical activity to a moderate level.

Warning: If you want to begin a new exercise program, you should consult your physician and request a list of exercises that are best for your age and physical condition.

Four types of exercise are important for your health. These are exercises for strength, balance, stretching, and endurance.

Strength exercises build muscle and raise your metabolism. Doing these exercises will help to keep your weight down.

Balance exercises help prevent falls and, therefore, will keep you from breaking yourself and losing your independence. Each year, U.S. hospitals have three hundred thousand admissions for broken hips; many of them are the result of falls.

Stretching exercises give you more freedom of movement. And endurance exercises raise your pulse and breathing.

Here are ten tips to make any exercise program safe:

  1. Don’t hold your breath during strength exercises. This could affect your blood pressure.
  2. When lifting weights, use smooth, steady movements. Breathe out as you lift or push a weight, and breathe in as you relax.
  3. Avoid jerking or thrusting movements.
  4. Avoid locking the joints of your arms and legs into a strained position.
  5. Some soreness and slight fatigue are normal after muscle-building exercises. Exhaustion, sore joints, and painful muscle pulls are not normal.
  6. Always warm up before stretching exercises.
  7. Stretching should never cause pain, especially joint pain.
  8. Never bounce into a stretch; make slow, steady movements instead.
  9. To prevent injuries, use safety equipment such as helmets for biking.
  10. You should be able to talk during endurance exercises.

Measuring your progress can motivate you. Test yourself before starting to exercise to get a baseline score. Test and record your scores each month. The following are some tests you can use, if your doctor approves.

For endurance, see how far you can walk in exactly six minutes. For lower-body strength, time yourself as you walk up a flight of stairs as fast as you can safely. For upper-body strength, record how much weight you lift and how many times you lift that weight. For balance, time yourself as you stand on one foot, without support, for as long as possible. Have someone stand near you in case you lose your balance. Repeat the test while standing on the other foot.

Remember, above all, exercise should make you feel better.

If you have a question, please write to

Bringing yourself together with
craniosacral therapy and yoga

 —Halli Bourne, Deep Roots Yoga and Healing Arts

Modern American life has many people feeling as though they are rushing towards an elusive, retreating finish line. Many are likewise discovering that this endless rush causes stress, illness, and fragmentation that only slowing down can resolve.

Craniosacral therapy and yoga have both proven effective for a wide range of illnesses and for balancing the mind, body, and spirit. Craniosacral therapy, discovered and developed over one hundred years ago by Dr. William Sutherland, an osteopath, brings the client into a deep state of relaxation in which wholeness can be restored. Yoga, a five-thousand-year-old science originating in India, includes a series of postures that bring strength and ease to the body, while practices of breathing, concentration, meditation, and awareness assist in discovering the underlying causes for chronic stress and illness.

What is craniosacral therapy? A hundred years ago, it was a common medical teaching that the bones of the cranium were fused once a person reached adulthood. Dr. Sutherland discovered that the bones expressed motion at the cranial sutures. This motion, referred to as the “craniosacral rhythm,” can be felt anywhere on the body, hence determining where restrictions in the flow exist. Through “listening” hands, the therapist assists the body in resolving forces that directly affect the flow of the cerebrospinal fluid. The cerebrospinal fluid circulates continuously around the brain, spine, and sacrum to protect these areas and to nourish the nervous system. Through stresses and traumas that we experience through life, the flow of cerebrospinal fluid is impeded, hence breaking down the health of the entire system. The aim of craniosacral therapy is to facilitate the body’s own healing capacity. Practiced with the client fully clothed on a massage table, the therapist gently and subtly “listens” to the flow of the craniosacral rhythm, encouraging relaxation and optimal health for the client.

What is yoga? In ancient India, yoga was a closely-held secret of the priestly clan, the Brahmans, revealed only to those deemed worthy. Through the ages, yoga became accessible to the more common seeker, yet the mystery surrounding the practice lingered. Around 200 B.C., an aesthete by the name of Patanjali compiled the first comprehensive text on practicing yoga, The Yoga Sutras. The text contains clear, concise instruction for reaching “union.” “Yoga” itself means “union,” implying unity between the dividing nature of the mind, the fidgeting body, and the restless spirit. Similar to the principle of craniosacral therapy, yoga brings flow to stagnated energy caused by stress, illness, and trauma, easing agitation through gentleness and awareness.

Halli Bourne is a certified Kripalu Yoga Instructor, a YogaAway certified Instructor (Vini Yoga), a Yoga Trance Dance Instructor and creator of Elemental Yoga Dance, a licensed Massage Therapist, a certified Craniosacral Therapist, and lead Yoga Instructor for the Hyatt Regency Tamaya Resort and Spa on the Santa Ana Pueblo. Halli is also a Registered Yoga Teacher with the Yoga Alliance.






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