Think Pink!

By Aly Wagonseller

Much more than a fundraiser, the Southern Nevada Affiliate of the Susan G. Komen Race for the Cure is underway in a sea of pink! A celebration of life as well as a tribute to the memory of those who’ve lost their fight to breast cancer, this year’s event marks the eighteenth anniversary where thousands of local women, men, children and even pets lace up running shoes and paws to raise spirits and funds for breast cancer research, support and medical services in Southern Nevada. The event has continued to evolve over the years, with stories of wacky team antics, Chippendales finish line meet and greets and visions of everything pink, from tutus to hairdos, permeating Downtown Las Vegas on race day. It’s fun, it’s lively and most of all it benefits a great cause.

“The Race for the Cure is a 5K or 1 mile run/walk put on annually by the Southern Nevada Affiliate of Susan G. Komen for the Cure in order to raise funds for breast health services in our community,” says Stephanie Kirby, executive director of Susan G. Komen of Southern Nevada. “Since our inception in 1995, the Southern Nevada Affiliate has been able to put over $6 million dollars back in to the community to help uninsured and underserved women and men access breast health services, from clinical exams and mammograms to treatment for breast cancer,” she adds.

With more than 600 race teams of at least ten members each, the dedication of both athletes and volunteer personnel is enormous. “Each team has a captain who is responsible for recruiting, motivating their members and raising money through creative fundraising,” says Kirby. “In addition, we have a committee of incredible individuals who work with us to plan every single detail of the Race. On Race day, we need about 300-400 people helping us with everything from set-up to guarding barricades to trash pick-up. It’s not always glamorous, but very rewarding!”

As Stephanie can attest, the race is anything but work for those that participate, each being treated to a day of laughter, life and hope for a future without the disease. “The event is filled with many touching moments such as the Survivor parade and the reaction of many participants as they cross the finish line to see a group of Chippendales Dancers waiting for them! We see men running in pink tutus, firefighter rookies running in formation, pink dogs, full costumes… anything you can really think of, you will see out there! It is such an emotional event as we honor those who survived this disease and remember those we have lost too soon, but it truly is a joyous day full of laughter, hugs, tears and high fives.”

With this year’s race scheduled for May 4^th, there’s still time to get involved. Stephanie adds,

“There is a wealth of information on the race as well as other opportunities to help the cause if you’re not athletically inclined. Visit our website at www.komensouthernnevada.org. to find out how you, a group of friends, family or coworkers can get into the pink spirit!”

Profile of a Survivor

Heather Seitz and Team Pink Ribbon Mafia

I am a two time breast cancer survivor. My sister was diagnosed with breast cancer in 2008. My OB/GYN ordered a mammogram and ultrasound as a proactive measure and a lump was found in my right breast. I was officially diagnosed with breast cancer (DCIS) in 2009. I had a bilateral mastectomy because I was BRCA1 positive. Eight months after my surgery, I found a few small lumps in my right breast near my scar. Turns out I had breast cancer again, and this time it was invasive, stage 1, triple negative, IDC. I had five months of chemotherapy and six weeks of radiation. Since my diagnosis, I have focused my energy on promoting the Komen foundation and spreading the word about early detection. I am on the Speaker’s Bureau for the Southern Nevada Komen affiliate and I was featured in a TV spot last year for the Race for the Cure, along with my father in law, who is also a breast cancer survivor.

My Race for the Cure team was started by my husband and myself. I came up with the name Pink Ribbon Mafia and my husband created the T-shirt design. We have a slogan: “Going Gangster on Cancer.” Our team consists of a few of my survivor friends and lots of friends and family. This will be the third year that we’ve had the name the Pink Ribbon Mafia, but we have participated in the Komen walks since 2009.

I am very grateful for the support of my family and friends. I met three wonderful ladies (Melanie, Lorraine and Amy) when I was diagnosed the second time, who became my mentors and support while going through chemo. We met online and became fast friends as we shared our cancer journeys. One of those friends, Amy, passed away from Triple Negative breast cancer in 2011. We all walk in her memory. The rest of us have remained in remission since 2010 and meet regularly for lunch or dinner. Having this friendship and bond has made me a stronger person in dealing with the ups and downs of my breast cancer journey.

Together We Can…Grassroots Philanthropy for a Better Community

By Aly Wagonseller

It is estimated that 85% of American households donate or volunteer their time to charitable causes. Yet, the dynamics of giving are changing. It’s not just the Warren Buffets of the world who are out to make a difference. People with more modest means are looking for creative ways to not only make dollars count in their community but to promote neighborhood camaraderie, instill philanthropic habits within their children and make charitable endeavors personally meaningful. Banding together to form partnerships for giving just may be the answer.

Outside of the Box

A concept known as the Giving Circle is the model for this collaborative approach to modern day philanthropy. In its most basic form, groups are comprised of like-minded individuals who pool both financial and voluntary resources in an effort to fund a variety of giving projects. It’s not an entirely new concept; prominent organizations including Dining for Women, a Giving Circle where members “dine in” together as a chapter once a month and donate to charity what they would have spent eating at a restaurant, are in part responsible for the more than $100 million dollars donated by the 400 plus Giving Circles worldwide. Various organizations offer different social and activity structures, making for a variety of groups to choose from. Whether you’re drawn to a local girl’s night out event, start your own neighborhood circle, or participate in more traditional groups with structured donation requirements, Giving Circles are a realistic way to mix and mingle while promoting social consciousness.

The Domino Effect

In most cases, circles are started by one individual with a penchant for philanthropy. That person enlists friends, co-workers, or neighbors who are like-minded, and hence the organization is born. Such is the case of local success story, Nevada Women’s Philanthropy (www.nvwomensphilanthropy.org). Founded by Las Vegas resident Heather duBoef, and modeled after the organization Everychild in Los Angeles, this active group of local women has gifted $2.5 million dollars in grants since its inception in 2006, including a $350,000 grant this past year to Goodwill of Southern Nevada to launch a veteran’s work integration program. “We’ve been successful as a word-of-mouth network and have found that asking our members to make an investment with us gives them a feeling of ownership over the projects we’ve funded,” says current president Nazanin Ford of the $5000.00 annual commitment each member brings to the circle. “The appeal was that pooling our funds to make one large grant would magnify the impact the money could make in our community,” she adds. Each member is encouraged to participate in the decision-making process for grant recipients, with the final decision being made by member vote. “This form of fundraising, as opposed to the more traditional, allows us to be an all-volunteer group because we don’t have to plan multiple big events to fund our operations.”

Smaller scale donations can also make for meaningful gifts in our community while promoting friendship, networking opportunities and social activity among the group’s members. That’s the philosophy behind Fabulous Shoe Night www.facebook.com/fabulousshoenightlasvegas, a form of Giving Circle whose local chapter was founded this past August by Henderson resident Julie Yeomans. “Fabulous Shoe Night is a vehicle for busy women to have a fun and affordable night out while doing good in the community,” shares Yeomans. “Eight times a year, women put on their favorite shoes and gather for a Girls Night Out event at participating local restaurants. A $25.00 admission at the door includes appetizers, $5.00 drink specials, and a $15.00 donation that goes directly to a local Las Vegas charity chosen for the month,” she adds. Strength in numbers and an active Facebook following have allowed the group to donate more than $6500.00 to local charities including Project 150 and Girls on the Run in just four outings. “We’re excited about the potential in 2013. We have already scheduled an event at Blue Martini on February 27^th to benefit The Barbara Greenspun WomensCare Center of Excellence, and another on March 21^st to benefit Goodie Two Shoes Foundation.”

Success in Numbers

Creating your own group of do-gooders is a wonderful way to promote neighborhood or friendship activism with big monetary results. It doesn’t take long to realize the impact you can make by pooling money together for a cause. For example, experts from SmartMoney.com estimate that the average cost of a night out for a family of four, including dinner, a movie, and other incidentals, can top $200.00. If you go out twice a month for 12 months, that’s $5000.00 you’ve spent on entertainment! By opting for dinner and a movie every other month at home, you’ll bank close to $1000.00 per year. Recruit eight to ten other families who share your vision, and you’ve created a Giving Circle with the ability to provide close to $10,000.00 annually to those in need. Think about the activities you or your family enjoy and “pitch” the idea to others involved in these same activities. Set up a Facebook page to promote events, post after party pictures and recruit new members. The beauty of it all is that you’ll have as much fun, if not more, while collectively gaining a sense of accomplishment by helping the community.

Details to Consider

Any time money and donations are involved, a few important details must be addressed.

• Set financial goals for the group. Consider how often you’ll be meeting and the amount that each person in the circle can reasonably donate, as well as any yearly dollar commitments you might require.
• Find a common area of interest among members and donate to organizations that match those interests. Check the credentials of organizations to ensure their validity and donation history by visiting sites including www.give.org or www.charitynavigator.org.
• Decide how the funds will be administered. The easiest way is to open a joint checking account that requires at least two signatures, preferably from different families. Checks will be written from this account to chosen charities.
• Elect a treasurer to handle the accounting and devise a reliable way to keep track of the funds given and dispersed. Consider using an Excel spreadsheet or QuickBooks software.
• Explore the tax ramifications by speaking with a tax professional. Consider seeking a host, such as a community foundation that may provide certain tax benefits to members.
• Visit www.givingforum.org/givingcircles for additional information.

Traditional means of fund raising often leave people with limited resources feeling like they can’t make a significant difference. By pooling money together and joining a social organization that shares in your idea of generosity, you’ll be giving back in a bigger way than you ever imagined.

Where There’s a Will…A New Path to Self-Control

By Michelle Vessel

You know the drill: it’s the first Monday in January, and you start out strong in your quest to lose weight, quit smoking or live more frugally. Tuesday and Wednesday are tough, but you hang in there. On Thursday, your day is derailed by an unexpected stress bomb that detonates in your face, but you stick to your guns. After an exhausting Friday, you find yourself daydreaming about the very vice you’re trying to swear off. By Saturday night, you’ve convinced yourself that just one won’t hurt, whether that “just one” happens to be a cupcake, cigarette or shopping trip.

Sometimes, no matter how hard we try, it’s hard to follow through on making lasting changes to our lives. We find ourselves setting personal goals, only to feel our resolve slowly slipping away until we reach the point of no return. Those New Year’s resolutions just don’t seem to last too far into the new year. According to a 2007 study conducted at the University of Bristol, 88% of all New Year’s resolutions peter out within a few months, which may be why that brand new elliptical you picked up to shed those extra holiday pounds ends up in the attic by Easter time.

While you may not be shocked to hear that many self-improvement efforts don’t quite make the grade, you may be surprised to learn that recent research has uncovered interesting insights about this phenomenon. The problem may not be that we’re all weak-willed hedonists unable to resist temptation, but rather that our traditional concept of willpower may be somewhat misguided.

Inborn Trait or Learned Skill?

For those of us who have spent time around friends who are struggling to stick to a diet or fitness regimen, a classic refrain tends to repeat itself: “I have absolutely no willpower!” This may seem like a harmless expression of frustration, but in truth, it reveals a deep-seated confusion that runs rampart in our culture: the inability to give a clear and precise definition to the idea of willpower.

According to the way we often talk about it, willpower is seen as an innate gift that a lucky few are blessed with. In this view, the rest of us lazy slobs are simply missing the willpower gene, so any attempt we make to change our habits is doomed to failure. You either have it or you don’t. But based on the latest findings, the “all-or-nothing” conception of willpower misses the mark. While it’s true that some people seem born with higher levels of resilience, grit, and self-control than others, some researchers say that all of us have the ability to increase our willpower supply.

Research and Results

Social psychologist Roy Baumeister, a professor at Florida State University, has said that willpower is a limited resource, much like physical stamina. We all possess it, but our ability to access and utilize it depends on our conditioning level. In experiments conducted by Dr. Baumeister and other researchers, results have shown that willpower can be built up and become stronger over time, but it can also be depleted by being overly taxed or called upon too often.

One such experiment conducted by Baumeister and his team seated participants in a room that smelled of freshly baked chocolate chip cookies and held several displays of cookies and candy. Some participants were offered the tasty treats while others were asked to snack on radishes instead. Both groups were then asked to complete a tricky puzzle requiring persistence and concentration. Those in the radish-eating group, who had already been asked to resist the cookies through willpower, tended to give up sooner and perform worse than the chocolate eaters.

Studies such as these seem to give credence to the notion that willpower operates much like a gas tank; it can be drawn upon for fuel, but the supply is limited. Perhaps the best way to think about willpower is to liken it to physical stamina. If your ultimate goal is to run a marathon, but your current lifestyle is closer to couch potato than gold medalist, you wouldn’t go out and try to run all 26 miles in your first training session. Likewise, when you want to take on a task that will require high levels of willpower, be sure to start slowly and build your reserves over time.

Strength of Will

The latest research on willpower suggests that it is a skill that can be developed with conscientious effort. Some people also liken it to a muscle that you can build up through “exercise” and thus increase your reserves of self-control thanks to several practical methods.

Training Day

If you don’t have much experience exerting strong self-control, experts suggest training yourself by selecting a small, doable goal and sticking to it for a few weeks. For example, commit to making your bed every morning, flossing before bed each night or having only one cup of coffee per day. When you achieve success with these kinds of smaller goals, you strengthen your willpower muscle and build confidence to take on more intimidating challenges in the future.

Rules of the Game

Experts like to preach moderation, but willpower researchers say that having a very specific mental rule or set of rules is more helpful when you’re trying to develop healthier habits for daily living. As an example, you could set boundaries that allow yourself nine M&Ms per day or two glasses of wine each Friday night. General platitudes such as “I will eat healthier foods” will probably not lead to as much success as more specific rules such as “I will not eat French fries.”

Find Your Pace

As proven by the diabolical radishes-or-cookies experiment, it’s possible to deplete your stores of willpower, particularly when you’re just getting started with the process of trying to build up more self control. Don’t take on too many goals at once that will require self denial. Going cold turkey and trying to drop all your bad habits at once may be too much to handle and will likely see a lower success rate. Focus on one vice at a time to help keep your willpower reserves full.

Plan Ahead

No matter how strong your willpower, it’s helpful to have a contingency plan, especially if you’re going to be in an environment rife with temptations. Imagine yourself being placed into a tempting situation and come up with strategies to stick to your goals, such as opting for veggie crudités instead of fatty foods or sticking with virgin drinks instead of high octane cocktails.

Keep Your Focus

Another important finding to come out of Roy Baumeister’s willpower research is that we’re better able to stick to our goals when we’re running on all cylinders. When we’re tired, hungry, grumpy or otherwise out of sorts, we may find it harder to exert self control. Baumeister suggests creating conditions for success by minimizing negative situations that could cause you to lose focus. Make things like getting enough sleep and having healthy snacks available a top priority.

Even for those among us who are convinced that they don’t possess a single iota of strong willpower, the latest research suggests that we can transform ourselves from quick-to-cave pushovers to steel-spined masters of self-control by gradually strengthening and building up our willpower muscles. It may take some time, but the payoff can be huge once we find ourselves gaining the confidence and determination necessary to achieve our wildest dreams.

No Rest for the Weary – The Battle Against Insomnia

By Mike Sweeney

We’ve all had our share of sleepless nights. You know, the ones spent lying awake in bed, thinking about that big project coming due or paying down those credit card bills that have been piling up. Or maybe you can’t find that perfect sleeping position or setting on the thermostat. Whatever the cause, insomnia can leave us frustrated, depressed and unable to keep up with our daily tasks. And while there’s no easy solution, there are plenty of steps you can take to conquer the sleep deprivation blues.

Up All Night

To help ourselves find a more restful slumber, we need to better understand both the external and internal causes of insomnia. What we put into our bodies has a dramatic effect on how we sleep. Loading up on caffeine and sugar close to bedtime can put you in a jittery state of mind. Drinking too many liquids late in the day leads to constant, disruptive trips to the bathroom. Late night spicy foods probably aren’t the best choice, either, with dishes such as garlic and red pepper chicken with extra Sriracha sauce being a recipe for troublesome midnight heartburn.

Mental factors also play a significant role in lack of sleep, with stress being one of the main culprits. Office problems, family troubles, breakups, financial concerns and many other life woes can weigh heavily on our minds as we attempt to drift off to dreamland. These thoughts keep our brains anxious and alert, not giving them time to properly shut down. Clinical depression, unsettled nerves or anything else that causes your mind to wander all play a role in how well you sleep. Changes in your routine can also result in a lack of proper rest. Switching from a day shift to a night shift, for example, can leave your body not knowing which end is up.

Nighttime tossing and turning can be exacerbated by physiological issues as well. Physical pain, even from something as simple as a twisted ankle, can inhibit your ability to properly relax. We also strongly rely on the production of a hormone called melatonin to regulate our sleep and wake cycles. Our bodies produce greater amounts when it’s dark out to help us sleep, while less is produced during the day to keep us awake. If we expose ourselves to too much artificial light during the night or not enough sunlight during the day, our sleep and wake cycle gets disrupted.

Fighting Back

So how can you keep yourself from enduring a weary, sleepless night? Start by avoiding frequent or long naps
during the day to help ensure that you’re tired enough at night. If napping isn’t the issue, there are other remedies to help you get more shut eye.

Engage Your Brain

When bedtime rolls around, if you can’t sleep, then get up! Lying in a dark bed in a silent room will just give your mind more time to think about how much you’re not sleeping. Go into the other room and watch TV, read a book or take a walk around the block. Do something to occupy your mind and body to help get them back in sleep mode. You may find that keeping a sleep diary will help analyze why you’re not getting decent rest. Use it to keep track of how many times you wake up during the night, stress factors, good or bad dreams and more to help paint an overall picture of your sleep patterns.

Just Breathe

Breathing exercises can work to ease your troubles and reduce chronic levels of stress for some restful shut-eye. Finding a proper breathing rhythm helps improve blood flow and optimize the functions of your nervous system, both of which make catching forty winks a much easier prospect. You can peruse several articles on breathing exercises by doing a search at www.livestrong.com. Adding some extra weight to your body can also help you fall asleep faster by boosting serotonin levels. This doesn’t mean dozing off with a barbell on your chest; a simple pillow between your legs can do the trick. For a more technical solution, Timothy Ferriss, author of The 4-Hour Body, recommends a product called NightWave to put you in a calmer state of mind. The small device uses a soft blue light to guide you through a relaxing, medatative routine that allows you to drift off to sleep. You can find more info at www.nightwave.com.

Nature’s Way

Sleeping pills can be beneficial, but there’s always a concern of becoming too dependent on them. Instead, consider brewing healthy herbs into a nice tea for a more natural relaxant to help you unwind. Lavender acts as a strengthening tonic for your nervous system and helps soothe sleep deprived anxiety. Valerian root and chamomile are natural herbal sedatives that work even better when used in a nice warm bath and combined with soothing tunes. Instrumental music or collections of nature sounds often work best as your brain is more intent on relaxing than singing along to lyrics you can’t remember. For a wide selection of sleep accompaniment, download the White Noise app for your smart phone (available at www.tmsoft.com), which offers a range of forty ambient sounds to help you sleep such as ocean waves, rain and thunder storms or chimes.

Ritual and Routine

The proper frame of mind can work wonders for a good night’s sleep. One helpful solution is making sure that your bedroom is meant for a specific task. Aside from sleeping or intimate time with your spouse or significant other, try not to use your bedroom for other activities such as reading, watching TV, eating or playing on your computer. Just as your kitchen is used almost exclusively for cooking, designate your bedroom as a specific slumber zone. “One of the biggest mistakes people make in their bedrooms is they try to cram too much in there,” says Gary Zammit, PhD, director of the Sleep Disorders Institute (www.sleepny.com). “They use it as an office and as an entertainment room right up until the clock strikes ten and expect to just hit the lights and fall asleep. But the brain doesn’t work that way.”

Getting into regular nighttime habits can also keep the tossing and turning at bay. Do your best to retire around the same time every night. Keep consistent with regard to when you brush your teeth, shower or make other pre-sleep preparations. “A bedtime ritual teaches the brain to become familiar with sleep times and wake times,” says Jessica Alexander of The Sleep Council (www.sleepcouncil.org.uk), a nonprofit group that offers advice on sleeping better. “It programs the brain and internal body clock to get used to a set routine.” And while it may sound like a cliché, don’t go to bed angry! Whether it’s an argument with a loved one or an internal rant about work or school, raising your blood pressure right before bed is a sure fire ticket to insomnia. Resolve personal conflicts as part of your nightly routine and you’ll sleep much better.

No matter how much we prepare or tell ourselves it’s not going to happen, we all have to deal with insomnia at one point or another. We may not be able to ensure that every single night is smooth sailing, but by taking steps to head things off at the start or by following through with physical and mental solutions, we can usually find the rest we need and win the battle for sleep.

Serving with Smarts

By Michelle Vessel

Forget about money; volunteers make the world go ‘round. Whether you’re called to serve as a Sunday school teacher, Girl Scout troop leader or an envelope stuffer for your favorite nonprofit, chances are you’ve donated your time and skills to a group, cause or campaign of some kind at one time or another. According to the Bureau of Labor Statistics, volunteerism in the United States is now at a 30-year high with more than 61 million volunteers over the age of 16 donating an average of nearly four hours a week, equivalent to $239 billion in unpaid annual staff time.

Volunteering offers a wide range of benefits, from sharpening job skills to an improved sense of well being. Sounds like a win-win situation, right? What could possibly go wrong? Well, quite frankly, a lot. From disenchantment and personality conflicts to losing your sense of productivity, charitable service comes with its fair share of pitfalls.  Avoiding these road bumps will help to ensure a volunteering experience that’s not only rewarding but sane as well.

Before You Leap

Working for a good cause is never a bad thing, especially when the benefits extend beyond enhanced professional skills and into improved health and wellness. Studies have linked volunteering to lower blood pressure, decreased rates of chronic disease and heightened mood. That’s as good a reason as any to donate some free time to helping others, even without the promise of a paycheck. But taking a leap into volunteer service isn’t always all it’s cracked up to be, and even the most noble effort can end up hindered by bureaucracy and disenchantment.

Most volunteer organizations don’t operate by the strict guidelines used to run traditional businesses. Efficiency, focus and unity of purpose can often fall by the wayside. As such, only one-third of all nonprofits and charitable groups survive their first five years. What’s more, many prospective volunteers grow weary after only a brief period of time. Most volunteer stints last little more than a year, a high rate of turnover that can be detrimental to nonprofits and charities already struggling to survive. That’s why it’s crucial that you find the right fit for your needs.

The Right Opportunity

Nobody wants to feel like their dedication to volunteer work is wasted time. Just because an opportunity comes along doesn’t mean it’s the right one, so before you choose what organization you’d like to work with, take time out and consider a few important factors.

Know Your Cause

Savvy jobseekers insist on learning about a company and its culture before joining its ranks, so the same policy should apply to volunteer gigs. Find out if others have had positive experience with your organization of choice or research the group’s reputation in the community. Try to find out how the group allocates its resources and where the donated funds are actually going. Websites such as Charity Navigator (www.charitynavigator.org) provide ratings, reviews and background information on various nonprofit organizations and charities to help you decide.

Commitment Time

Not all volunteering gigs have to be long-term commitments. If you’re tight on time or have a highly variable schedule, it may be best to focus on one shot or short term service opportunities.  Corporate days of service organized by your workplace, weekend projects overseen by groups like Habitat for Humanity or one time events like 5K runs or fundraiser galas for your favorite cause are all good examples. If you’d prefer to stick with one cause for the foreseeable future, be sure to set clear boundaries with your supervisor about your expectations and availability.

Group Dynamics

Before you make a commitment, spend time observing at the group’s headquarters or drop in on a board meeting to get a feel for the group dynamics. Is it a social atmosphere or one where people keep more to themselves? Does a typical work day have a more casual or more formal vibe? Can you sense a lot of tension between co-workers? If something doesn’t feel right, it may be best to walk away and avoid any unwanted emotional stress. You won’t do yourself any favors by working under extreme duress.

Sticking With It

If you’re still determined to commit, a positive outlook and active participation can prevent volunteer work from draining your energy. Charity work should never feel like a burden or you won’t be motivated to stick with it. Maintaining good relationships with your co-workers and balancing your schedule can help make the most of your volunteer time.

People Skills

One of the most important elements of any organization is good communication. Missed messages, disparate schedules and constant games of phone tag can break down the unity of the group. Working with your leadership team to implement consistent methods of information exchange helps to keep the machine well oiled and ensures that everyone is sticking to their required tasks so the organization doesn’t fall behind. With today’s tech tools such as email, text messaging and social networking sites, large group interaction is easier than ever before.

Despite good communication, entrenched cliques can still become a problem in volunteer groups. If you start to feel isolated, give the relationships time and space to develop organically. Things like this can take time, so have patience. You don’t want to try and force friendships as that may seem presumptuous and lead to greater conflict. If you have the ear of a sympathetic leader, voice your concerns. Indicate that the group’s success hinges on its ability to make new members feel at home and offer to brainstorm welcoming strategies or group building activities.

Time Management

As time goes on, you may not be surprised to find your couple of charity hours each week quickly snowballing into a part time or even a full time job.  If you’re feeling overwhelmed, make it clear to the group’s leadership and your fellow volunteers that you can’t keep up with this level of commitment. There’s no need to scramble for an excuse; just politely but firmly explain that you have other obligations competing for your time. Offer a weekly or monthly schedule of availability and let the group know that you won’t be able to work more than this.

The Last Word

After giving it a fair shake, if things still aren’t working out with scheduling or co-workers, it may be time to move on. Resist the urge to go out in a blaze of righteous indignation, pointing out every pet peeve that forced you to quit. However, if a group leader wants to schedule an exit interview a few weeks after your last shift, try to turn it into a positive experience and offer constructive suggestions for improvement. When in doubt, keep your true feelings to yourself and just say that your busy schedule is forcing you to phase out volunteering for the time being.

When everything falls into place, volunteering can be a constructive, meaningful and potentially life changing experience. But as with all things, you’ll get out of it what you put into it, which is why it’s best to enter into any form of charitable work with open eyes and realistic expectations. By thinking about your own goals, needs and limits beforehand and setting a few ground rules with your leadership team from the outset, you’re sure to find a positive outlet for your altruism.

New Vistas in Volunteering

If traditional volunteering isn’t your thing, there are still plenty of ways you can pitch in. Explore some of these up-and-coming trends in service and charity to see if one suits your needs.

Voluntourism
Combine your vacation with a service project and use your holiday to teach English in a foreign country or spruce up an orphanage stateside. Find opportunities at www.globalvolunteers.org or www.habitat.org.

Virtual Volunteering
Help struggling nonprofits from the comfort of your own home by pitching in with writing, editing, consulting and more. Visit www.onlinevolunteering.org or www.volunteermatch.org for more info.

Micro-Volunteering
For the busiest of bees (or those of us with commitment issues), micro-volunteering lets you help out during bits of spare time. Check out www.helpfromhome.org or www.sparked.com for details.

A Mental Tune-Up – Mood Music for a Happy Life

By

Michelle Vessel

We’ve all had experiences that underscore the profound connection between music and mood. Think of that final stretch of an arduous jog, when your jelly-like legs feel like they just can’t take anymore… until your playlist delivers the theme from Rocky to help carry you past the finish line. Or perhaps you’re stuck in traffic, craving some mindless bubblegum pop, only to turn on the radio and find Eric Clapton’s melancholy “Tears in Heaven” melting your heart. Situations like these prove that music can do more than just entertain us. It has the power to change attitudes and outlooks and give a much needed boost to our lives and overall well being.

Facing the Music

The complex relationship between music and human emotion has been a puzzle for thousands of years. From the days of Aristotle to the emergence of psychology and beyond, great thinkers and researchers have long studied and pondered the way music affects our lives. In recent years, scientists have examined scenarios ranging from music’s potential for stress relief to the optimal tunes for boosting athletic performance. Other research has highlighted the use of music in conquering depression, enhancing surgical recovery and stimulating endorphin levels.

Thanks to the wealth of recent research on this subject, as well as the unprecedented access to tunes old and new through services such as iTunes and Amazon, it’s easier than ever before to use music to tweak your mood. Whether you need a stiff dose of classic rock to pump you up on a Monday morning or a soothing sonata to help you drift off to dreamland at night, today’s technology makes it easier than ever to create a custom playlist with just a few clicks of the mouse. Here are some guidelines you can follow to find the right song to shift your mood.

Exercise

The effect of music on human performance is one of the most well studied aspects of the music-mood connection. Researchers have found that music can help people who are engaged in exercise feel less tired, work harder and improve their motor skills. An exciting trend that has emerged from this research is the increasingly popular practice of using songs of certain tempos to regulate speed and exertion during exercise regimens. Focusing on maintaining a steady rhythm while you burn calories can not only improve your form but increase speed as well. The website jog.fm (www.jog.fm) categorizes popular workout songs according to their beats per minute (BPM) so you can develop a custom fitness playlist based on your desired pace. Here’s a sampling of some tunes that can help take your ordinary day at the gym to the next level:

•  “We Will Rock You” – Queen (164 BPM)
• “The Middle” – Jimmy Eat World (162 BPM)
• “Run-Around” – Blues Traveler (151 BPM)
•  “Fly Away” – Lenny Kravitz (160 BPM)
• “Hey Ya!” – OutKast (160 BPM)

Relaxation

Whether you need to unwind after a tough day at work or you’re looking for some pre-bedtime bliss to ease you into a good night’s sleep, the right music can definitely do the trick. According to researchers, the most relaxing music has a slow, steady tempo and a soothing, harmonious melody. Finding the right combination can mean the difference between forty winks and forty minutes of tossing and turning. If pure relaxation is your goal, steer clear of songs that have rapid or sudden changes in rhythm or volume. If music with lyrics turns out to be too distracting, consider slow paced classical music (try Debussy or Ravel), nature sounds or white noise. If you want to chill out for the night, here are some easy listening sounds to help you drift off:

• “Watermark” – Enya
• “Come Away With Me” –  Norah Jones
• “I’m Only Sleeping” – The Beatles
•  “Saeglopur” – Sigur Ros
• “Fade Into You” – Mazzy Star

Mealtime Music

Dinner prep can be a major source of stress for busy families. Getting everything chopped, cooked and on the table in a timely manner can drive you crazy without something else to occupy your mind. Diffuse the tension and enjoy your time in the kitchen more by cooking up a playlist that’s peppy but not too over-the-top energetic. Once dinner’s on the table, take things down a notch and choose slightly slower, sweet, soothing sounds that will encourage conversation, relaxation and a measured pace of chewing. Here’s a list of easy going but upbeat songs that should be able to carry you through both cooking and enjoying a nice dinner:

•  “Kiss Me” – Sixpence None the Richer
• “There She Goes” – The La’s
• “Put Your Records On” – Corinne Bailey Rae
• “Beyond the Sea” – Bobby Darin
• “Three Little Birds” – Bob Marley & The Wailers

Meditation

Having trouble getting into the groove when it comes to meditation? Music can help you calm your “monkey mind” and get your “om” on. Depending on what your meditation goals are, you can select from a wide variety of tracks ranging from playful songs that can encourage contemplation while you clean up around the house to specialized chants and chimes to guide more structured sessions. Whether you’re a beginner or a seasoned pro, utilizing a cross section of several different styles of music can enhance your meditation practice. Nirvana is barely a breath away with these mindful tracks that will help keep you focused and self aware:

• “Sonata for Harp, Op. 127: Lento Misterioso” – Yolanda Kondonassis
• “Breathing Meditation” – Deepak Chopra
• “Three Buddhas” – Xumantra
• “Improperia: Popule Meus” – Capella Gregoriana
• “Shanti/Ashtangi” – Madonna

When it comes to regulating your mood, you don’t have to let your emotions get the best of you. Changing your outlook can be as simple as skipping to a new track on your MP3 player. So jump into the proverbial driver’s seat, crank up some carefully selected tunes and let the age old connection between music and the mind take over and change your day for the better.

Tech Tools

If you’re looking for help building your mood boosting playlists, here are a few websites and tools to help put the right music at your fingertips whenever you want it.

Pandora (www.pandora.com)

This website lets you create a personal radio station based around any artist or song you choose. Just plug your favorite tunes or singers into their search engine and you’re all set.

Stereomood (www.stereomood.com)

Choose from hundreds of mood based playlists that other users have submitted, ranging from “optimistic” to “busy” and everything in between to find the right tunes for you.

Moodstream (www.moodstream.gettyimages.com)

This cool web-based tool from Getty Images is a mood enhancing dashboard that includes sounds and images designed to provide creative inspiration.

Musicovery (www.musicovery.com)

A colorful dose of fun, this site lets you chart your mood on a grid, then helps you create a vibrant looking “family tree” of mood music that’s color coded according to genre.

Embracing Your Inner Caveman – Natural Food for Better Health

By Andrea Conway

The fundamentals preached by today’s nutrition and fitness experts have remained consistent for decades: eat a healthy, balanced diet and get plenty of exercise.  But while many people will join a gym or take up a sport to satisfy the exercise requirement, the “healthy, balanced diet” part isn’t always easy.

Surprisingly, the answer to this conundrum has been around, literally, for ages. The Caveman Diet is a lifetime way of eating that focuses on consuming all-natural foods that humans originally had to hunt for and gather:  lean meats, seafood, fruits, vegetables, nuts and seeds. Also known as the Paleo Diet (named after the Paleolithic Era when cave people lived), the Caveman Diet is gaining increased attention from those who swear by the enhanced athletic performance and overall wellness it provides.

Processed foods, additives, preservatives and other chemicals weren’t a part of anyone’s diet in pre-historic times. Our ancestors hunted wild animals for meat, fished from lakes and streams and plucked vegetables out of the ground. Everything was fresh, pure and consumed almost immediately. Today, we can take advantage of many of the same types of food and feed our body a more natural diet. Best of all, the hunting and gathering has been done for us, so we don’t need to do battle with a wooly mammoth to get dinner on the table.

What to Eat

The Caveman Diet offers a great deal of flexibility and features alternatives that allow for more “haves” than “have-nots.”  Basic food choices might include:

Lean Meat – all visible fat should be trimmed before cooking. Examples include London broil, flank steak, extra lean ground beef and top sirloin. Lean pork chops and pork tenderloin are also acceptable. Poultry breasts are a good choice, but only with skin removed.

Seafood – is a strong part of the diet. Boiled shrimp, tuna, salmon, lobster, red snapper, Dungeness crab and steamed clams are all good options.

Nuts and Seeds – includes all nuts with the exception of peanuts.  Try flaxseed, sesame seeds, almonds, hazelnuts, walnuts, pecans or pine nuts.

Fruits and Vegetables – that grow on trees, vines or in the ground are all good choices. All types of melons and berries are acceptable, as are most citrus fruits. Veggies can range from tomatoes, cucumbers and celery to leafy greens such as lettuce, spinach and kale.

What to Avoid

Processed and preservative-laden foods that contain high amounts of trans-fats, saturated fats and other ingredients with little nutritional value are exempt.  Foods to keep off of your plate include:

• Cereal and breads including crackers, rice, noodles, pancake mixes.
• Dairy products such as milk, cheese and ice cream.
• Fatty and processed meat like sausage, bacon, ribeye steaks and lunch meat.
• Canned or pre-packaged tuna or salmon.
• Refined sugars that include cakes, pastries and cookies.
• Foods high in sodium such as frozen dinners or boxed meal mixes.

While this may seem like a heavy set of restrictions, Geri Lynn Grossan, a registered dietician and nutrition coach who practices in Summerlin, insists that there’s no need to feel hemmed in by food limitations.

“Anything can be modified,” says Grossan. “Those concerned about eating red meats can go with chicken, fish and turkey instead. If you love to drink milk, you can substitute it with almond milk or coconut milk. As for grains, there are work-arounds for those, too, such as quinoa. Trader Joe’s even carries a complete line of gluten-free products. You just have to look at what’s out there.”

Planning Your Shopping Trip

Preparing your shopping list in advance can work to your advantage before you head out to the grocery store. As you plan your healthy meals for the upcoming week, a little prep work can pay huge dividends, and you can learn to be your own best advocate of what you and your body really need. Purchasing salad mixes, pre-sliced vegetables and fruit chunks at the store will reduce the time needed to prepare a week’s worth of caveman friendly cuisine.

“When visiting your grocery store, it’s best to stick to specific sections which are usually found along the perimeter such as your produce, lean meats and seafood,” says James Stella, owner of Kaizen Crossfit in Summerlin, who often takes his students to grocery stores for Caveman Diet shopping lessons. “The idea is to steer clear of the types of preservatives that would enable food to sit on your pantry shelves for extended periods of time.”

Today’s Menu

Countless meal combinations exist, so there’s always a chance for variety. Dr. Loren Cordain, a professor at Colorado State University who co-wrote The Paleo Diet for Athletes, offers some ideas on what a typical day following the Caveman Diet could look like:

Breakfast:

Cantaloupe

Broiled Atlantic salmon

Snack:

Banana

Carrot sticks

Lunch:

Vegetable salad with walnuts

-Shredded Romaine lettuce

-Sliced carrot

-Sliced cucumber

-Quartered tomatoes

-Lemon-juice dressing

-Walnuts

Broiled lean pork loin

Snack:

Celery sticks

Macadamia nuts

Dinner:

Vegetable avocado/almond salad

-Shredded mixed greens

-Tomato

-Avocado

-Slivered almonds

-Sliced red onion

-Lemon-juice dressing

Steamed broccoli

Lean beef sirloin tip roast

Dessert:

Strawberries

While studies have shown a multitude of positive health benefits for Caveman Diet participants, it’s important to always consult a health professional before trying any type of diet or changing your normal routine so that you can find a diet that fits your specific situation and nutritional path.

Whether embracing the Caveman Diet simply means eliminating potato chips to snack on almonds or avoiding soda to quench your thirst with a tall glass of water, the underlying message is clear: engage in healthier choices that benefit your body for the long-term.  Your level of commitment to the Caveman Diet is up to you, but health experts agree that the more one adheres to it, the better the results.

The Missing Links

The following resources will help you reap the benefits of our ancient ancestors’ nutritional guidelines:

www.kaizencrossfit.com

Access Paleo nutritional information to accompany daily Crossfit workout routines.

www.marksdailyapple.com

Find unique recipe ideas to satisfy any caveman’s cravings.

www.nutritionmoves.com

Get started with a professional nutritional evaluation and program to fit your needs.

www.paleophysiciansnetwork.com

Locate Paleo Diet-oriented healthcare providers throughout the United States.

www.robbwolf.com

Receive a free food matrix, quick start Paleo Diet guide, and shopping list.

www.stevesoriginal.com

Order pre-made “PaleoKits” to use for meals or snacks on the go.

www.thepaleodiet.com

Purchase Dr. Cordain’s books, including The Paleo Diet for Athletes, and get the most out of the diet.

In the Moment: The Benefits of Mindful Living

 By Brian Sodoma

Many people would agree that life is better today than it was 50 years ago. Everything seems faster, lighter and more organized. We’ve traded our rotary phones and clunky address books for all-in-one iGadgets. On the down side, that speed and efficiency can also bring unwanted stress and tension to our bodies, relationships and careers. But with some pause and reflection, many of these ugly side effects can be avoided, and you’ll be amazed at how much happier and productive your days can become by taking a moment to reflect on the small things around you.

The idea of “mindful living” entails being conscious of the present moment. It involves stripping away the mental clutter, to-do lists and worries of tomorrow and yesterday in order to focus on the now. Above all, it’s a realization that the little thoughts and fleeting moments we often deem as unimportant can have a tremendous effect on the way we live our lives. By practicing mindfulness in our personal and professional lives, those moments can become significant.

Mindfulness in Relationships

Mindfulness has an important place in all our personal lives. A simple act of kindness can alter the dynamics of any relationship for the better.  Kathleen Hall, founder and CEO of the Stress Institute in Atlanta, believes that mindfulness is an opportunity for all of us to help create positive energy in our interactions. “Think of how good we feel when someone just says a kind word to us,” Hall says. “You’re more inclined to treat someone else like that, too.” To that end, Hall likes to use the acronym ACE (Awareness, Choices, Energy) to help people seeking to use mindfulness to improve their relationships. Let’s take a closer look at these three steps:

• AWARENESS. You can help yourself be more “aware” of your likes and dislikes by creating a simple two-column list. Once you’ve got it laid out, take a look at both sides, the things you are passionate about and the things that bother you. Don’t pass judgment,  just take in what you’ve written down and think about why it’s there.

• CHOICES. Once you’ve listed and analyzed the things you don’t like, start figuring out what “choices” you can make to change them or move them over into the “like” column. If some of those dislikes are the result of relationships with family, friends or co-workers, have a candid talk with them to help iron out the issues. Now you’re putting mindfulness into action by taking charge and bringing about real change.

• ENERGY. Thanks to the choices you’ve made and the actions you’ve taken, you’ll feel invigorated with a new “energy.” In Hall’s words, you are “listening to your life” and those choices you made will lead to other choices. More mindfulness breeds more action, more reflection breeds more results. Increased awareness is your new power.

After a few weeks of following ACE, you should be feeling a new level of control and a greatly reduced amount of stress. By making changes within your individual self, you’ll be building a strong support system of family and friends that will only help create more personal awareness.

Mindfulness in Business

While it may be easy for most of us to practice some degree of mindfulness in our personal lives, it can be difficult to find a break from the pressure and headaches of the nine-to-five grind. But whether you’re a minimum-wage gas station attendant or Warren Buffet, mindfulness can be an important part of any individual’s workday world. Being aware of how your actions can impact each situation, positively or negatively, can have a huge influence on your career.

Stress from work can be a literal killer. Projects pile up, deadlines creep closer, demands come down from the home office, and before you know it, you’re strapped to a heart monitor and eating stale meatloaf from your hospital bed. If you take more stock of your work surroundings and bring some mindful living practices into your professional life, you’ll not only lower your stress, but also boost your immune system and reduce feelings of anxiety and depression.

The best way to practice mindfulness at work is to simply take a break. Staring at a computer monitor or lifting heavy boxes for hours on end can weigh you down, both physically and emotionally. A two-or-three minute break just a few times a day can help pull you out of the pressure cooker and reshape your focus. Find a quiet, secluded place at the office and bring a visual or auditory aid that will help you escape – a picture of a tropical beach, a soothing track on your MP3 player. Enjoy your solitude. Breathe. Detach yourself from your obligations.

After some treasured peace and quiet, you should return to work with all-new energy. You’ll find yourself better equipped to analyze all those stock portfolios, sort through endless sheets of payroll or stock all that merchandise with a much more directed, relaxed approach.

Mindfulness through Meditation

Whether it’s at home or on the job, mindfulness has often been associated with meditation. In trying to create a shift from mindless activity to something more productive, it’s important to turn your focus from physical action to thinking and reflecting on the moment. Dedicating a few minutes to meditation each day might take you away from household chores or other responsibilities, but it has been known to dramatically increase awareness and self-realization. If you want to get the most out of mindfulness through meditation, here are some tips to follow:

• Don’t sweat the specifics. The place you choose to meditate or the time you spend there isn’t as important as being consistent. Pick a time of day that works best for you, whether it’s first thing in the morning or right before dinner, and make sure you stick to it.

• Keep the focus on yourself. Concentrating on something as simple as breathing can help reduce stress as you move toward a more mindful state. Extend that process to the rest of your inner and outer self. Think about the way your feet move, the little noises your ears pick up, the feel of your clothes on your skin. An increased awareness of yourself will enhance your mindfulness of other people and things around you.

• Find a process that works for you. Some people use music when they meditate, while others prefer silence. Some may recall a pleasant childhood memory or turn their thoughts to a beloved family member. Find a calming approach or point of focus that keeps you in the moment. Knowing what works best for you may be a journey in itself, so give yourself time to help find your own meditative comfort zone.

Mindful living may not be the key to solving all your problems, but it can provide a break from the daily grind of the world. By pausing to reflect on the moment and being more aware of your surroundings, it’s easier to let go of stress, take things slow and get the most out of life.  

Help and Hope – Alternative Therapies for People with Special Needs

By Lindsay Minor

If anything is for certain, it’s that life is a journey fraught with many challenges and as many ups as there are downs. That is the case with all people, but for those who face life with mental and/or physical disabilities–and their families–it’s that much more complicated. Sadly, the problem is not as uncommon as we’d like to think. According to the most recent census research, as many as 1 in 5 Americans live with a disability of some kind, including (but not limited to) mental and developmental disorders such as Down syndrome, autism or ADHD; physical disabilities such as paralysis, deafness or blindness; and social disorders like depression, anxiety or obsessive-compulsive disorder.

While modern science has come a long way in developing pharmaceutical and psychotherapeutic treatments for these conditions, experts also acknowledge that exercise and interpersonal interaction produce profound benefits for both able-bodied and disabled individuals working to reach their physical, mental and social potential. That aspect of treatment can be found in what is broadly known as “alternative therapy.” Used in conjunction with traditional medicine, alternative therapy is proving to be an integral contributor to optimal quality of life for those with disabilities.  

What’s the Alternative?

Before venturing into specific alternative therapies, it’s important to understand just how various and far-reaching the gamut of disabilities is. According to the Nevada Department of Health and Human Services, people with mental illness may suffer from “reduced ability to function psychologically, socially, occupationally or interpersonally.” There are varying degrees of mental illness and several classifications including mood (depression or bi-polar), anxiety (panic or phobia), cognitive (Alzheimer’s or dementia), developmental (autism or learning disability) or personality disorders (borderline or antisocial). Physically disabled individuals may include those with cerebral palsy, multiple sclerosis, spinal cord injury, visually or hearing impaired or simply mobility impaired. In addition, many people are temporarily disabled during part of their lives–whether aged, infirm or recuperating.

There are no easy solutions to the riddles these conditions create, and no miracle cure-all, but progressive institutions like Spirit Therapies, Bubble Swim School, Kravenko Foundation and Studio 8 Ten are doing what they can to help individuals with disabilities cope with and, in some cases, overcome their limitations.

Spirit Therapies

At Spirit Therapies, a volunteer-run nonprofit group, a horse is not just a horse, of course, it’s a four-legged therapist that helps people of all ages with special needs improve their lives through physical contact, exercise and interaction with others. They offer therapeutic horseback riding for people with Down syndrome, multiple sclerosis, muscular dystrophy, spinal cord injuries and emotional distress, as well as active and veteran military personnel.

Spirit asserts that the physical benefit associated with the horse’s warm body and three dimensional gait has been shown to increase circulation, relax muscles, strengthen weak muscles, increase mobility in the pelvis and trunk, develop balance and coordination as well as improve posture. Moreover, it provides riders with something they might not get in an ordinary day: adventure and freedom. “It’s amazing and exciting to see the success of these individuals,” says coordinator Charla Glimp. “The therapy impacts every area of their lives with physical, mental and emotional benefits while also increasing communication and social skills.” Visit www.spirittherapies.org or call 219-1728 for further information.

Bubble Swim School

Bubble Swim School is another place where recreation becomes a life-altering event. Bubble conducts adaptive aquatic therapy and swim lessons for people 1 ½ years of age and older with special needs.  They are the only establishment in the western United States offering adaptive aquatic therapy for children with autism and the only swim school in Nevada with accredited special education teachers.

Owner David Perkins contends that because the water requires three times more effort to move through, it stimulates the entire body, encourages relaxation and provides the extra stimulation that children with autism, as well as those that are hyperactive, seem to need. He also adds that aquatic interventions have shown to be a significant factor in the development of sensory processing, providing a calming tactile stimulation that decreases a child’s hyperactivity and stress. According to Bubble, aquatic programs have been used with great success for children with autism, spina bifida, hyper active disorders and other mental and physical disabilities. For more info, visit www.bubbleswimschool.com or call 368-SWIM.

The Kravenko Foundation

Another nonprofit group, The Kravenko Foundation seeks to improve lives through the art of dance. Their alternative therapy is based on a fairly simple concept. Autism and other similar developmental disabilities are often marked by inattentive behavior, language skill deficits and difficulty bridging information between each side of the brain. Learning to dance requires both brain hemispheres, as participants must hear the music, process a sequence and then dance. Kravenko facilitates the process by offering three unique programs: On Site Dance, Movement & Expression and Musical Chairs. 

Through the On Site Dance program, senior dancers of the Kravenko Dance Academy perform for area schools and youth groups in an effort to increase awareness of what is possible for both at-risk children and those with physical or developmental disabilities. Their Movement & Expression program gives participants with autism or similar disabilities a chance to experience the fun of moving to music, the excitement of dance and the challenge of achievement. Finally, Musical Chairs provides children confined to wheelchairs an opportunity to move to music accompanied by teenage dancers in an assortment of creative, contemporary and traditional dances.  Says director Janet Kravenko, “In the beginning they are all a bit reserved, but then they discover they can do it. Their optimism increases and they learn the reward of it all.” The Kravenko Foundation can be reached at www.kravenkofoundation.org or by calling 876-2806.

Studio 8 Ten

For adults with mental and physical disabilities such as autism, traumatic brain injury and cerebral palsy, among others, there’s alternative therapy and work available at Studio 8 Ten, a division of Transition Services Inc. The program, which began more than 10 years ago, not only introduces participants to crafting, it offers disabled individuals a chance to earn a paycheck and exercise their creativity while gaining independence and more control over their lives.

Today, Studio 8 Ten participants produce 45 different products, including scrapbooks, journals, bath and body items and pet toys. The employees take pride in their product line and are able to connect with the community in a meaningful way through the sale of the products. Studio 8 Ten store supervisor Andy Caston says, “I see lots of improvement in our employees. This is their home away from home. Their social skills increase. They’re having fun with their friends and getting paid for it.” Visit their website at www.studio8ten.com or call 644-9418 for info.

For additional information on supportive services, visit the Nevada Department of Health and Human Services at www.dhhs.nv.gov or contact Nevada 2-1-1, a nonprofit resource for information about social or community services, by dialing 211 on your phone.

Why some people seem to be favored in life while others face a more challenging journey, we may never truly understand. But as we search for answers and cures, it is comforting to know that innovative treatments are out there, as well as kind-hearted volunteers who dedicate their time and talent to making life a little easier for others.

Sidebar

Local organizations that offer alternative therapy are numerous. Here are a few more:

The Caring Place (871-7333; www.thecaringplacenv.org): A nonprofit group for people touched by cancer that offers support groups, healing arts programs and art classes for children who have a family member with cancer.  

Parks and Recreation: All area parks and recreation departments have therapeutic recreation. In fact, the City of Henderson offers their BLAST program (Building Lifetime Adult Social Ties) for adults of varying disabilities. The program provides recreation and independent living activities such as learning to swim or cook and offers participants the chance to experience and develop lifetime leisure skills in a community-based setting.

Best Buddies (822-2268; www.bestbuddies.org): A nonprofit group creating friendships between intellectually and developmentally disabled citizens and people without disabilities.

Positively Kids (262-0037; www.positivelykids.org): Provides Alternative Compatible Therapies (ACT) that include music, cranial-sacral, infant massage and stimulation to children suffering from chronic or terminal illness, as well as educational classes to family members.

Give Me A Break Inc. (898-2216; www.givemeabreakinc.com): A nonprofit group providing unique alternative therapy of all types to families caring for an individual with physical or mental disabilities, chronic or terminal illness, or where special physical or mental healthcare is required.

Mantra Mystique – Calming the Monkey Mind

By Lisha Ross

You don’t need to be a Buddhist monk or master of Zen meditations to understand the Eastern philosophy of the “monkey mind”. Just take a minute to notice the way your brain jumps from one thought to another like a monkey leaping from tree to tree. Our minds are in constant motion, playing and re-playing a laundry list of to-dos, memories, “what if” scenarios and often negative associations that make it nearly impossible to slow down and enjoy the present. “What if I don’t finish my report on time?” “My husband does not appreciate me.” “What if I get fired?” “Where will I find the time to make dinner?” These are the kind of distracting thoughts that play in a perpetual loop in our overactive, multi-tasking minds. After a while, they not only begin to affect our mood, behavior and social interactions, the particularly anxious ones cue up the body’s psychosomatic responses to stress: muscle tension, sweaty palms, high blood pressure, adrenaline release and so on.

The question of the ages is, if throughout our lives we can learn how to control our bodies and, to some extent, our emotions, why can’t we keep our thoughts from bounding around like a hyperactive primate? What if there was one simple thing you could do each day to slow down that racing mind of yours? A simple word or phrase that could produce a sensation of tranquility you could carry with you everywhere. Well, Eastern philosophers and many Western neuroscientists believe there is such a thing. It’s called a mantram, or mantra, and if given a fighting chance to take root deep in your subconscious, it just might sedate the monkey in your own mind.

Mind Games

In its simplest sense, a mantra is a word or phrase that is repeated again and again to clear the mind of extraneous thoughts. Historically, they’ve been used for thousands of years to help propel travelers along the spiritual path to enlightenment. Yogis, Buddhists, Taoists, Hindus and other students of Eastern philosophical schools all ascribe to some version of the practice, but it’s not entirely foreign to Western culture. Though they aren’t called “mantras”, repetition of the name “Jesus” and the prayer “Hail Mary” have been used in Catholicism to a similar end. And yet, despite this common link between mantra and religious devotion, it is not a necessary connection. The benefits for the psyche are considered by many practitioners to be just as solid as those for the soul.

Physician and neuroscientist Daniel H. Lowenstein, M.D., in his foreword for Eknath Easwaran’s The Mantram Handbook, explains how repeating a mantra has subtle effects on brain function. He contends that by utilizing MRI, studies have shown that concentrating on a mantra activates areas of the brain that make it possible to maintain a single focus while tuning out distracting stimuli. “The mental repetition of a simple phrase,” he suggests, “can provide a guidewire to move your attention away from a troubling stream of thoughts.” It is in these moments of rest that your mind can stop dwelling on inconsequential, perceived problems and outcomes and put your immediate needs into perspective. Among the many purported long term domino effects of this mind break are decreased incidences of day to day depression (although deep depression should always be discussed with a qualified professional), increased focus and concentration, and the transformation of negative emotions such as anger, fear and nervousness into their positive counterparts.

Making it Your Own

Though there is some scientific evidence to support the many claims of mantra practitioners, it’s largely experiential; something you just have to try for yourself and discover the ways it can potentially brighten your world. When you’re ready to give it a shot, there are a few preliminary things to consider.

A Mantra for You

Selecting a mantra is not complicated, but it does require some inner reflection. The one you choose is yours and yours alone. In fact, in many Eastern traditions, practitioners are warned against telling theirs to others, lest it will lose its power of transformation. That being said, Easwaran, in The Mantram Handbook, advises those who are new to the practice to choose a mantra that comes from an established tradition. However, as most of these are steeped in spiritual allegory, one will have to identify their own purpose before making a selection. 

If you are a person of faith who seeks to glean strength from a higher power, a holy name alone is said to be a simple, yet effective mantra. Those without religious roots who wish to cultivate a deeper sense of spirituality might want to select a very traditional mantra that has somewhat neutral connotations. Easwaran recommends use of the name “Rama”, one of the simplest, most powerful and popular mantras in India. Though there is an epic tale behind the name, Rama represents joy in a world of trial, something most of us could use more of. Still, those who are just looking for the basic mental health benefits can choose any word or phrase that appeals to them; a line of poetry, a quote from an admirable person, “peace” or “love to all” may be just the ticket.

Once you’ve decided on a mantra, it’s important to stick to that mantra and not change it. It takes time for a mantra to take effect. Changing it before it’s had time to settle in is like repeatedly re-potting a plant before it’s had time to take root; the plant will never grow to its full potential. Granted, you may want to play around with a few options before deciding on the one that feels right. That’s okay, but once you’ve practiced with one for several weeks, make it your own forever.

Repetition is Key

Using your mantra is easy. It does not require seated meditation, blocks of free time or any real effort. You don’t even need to say it out loud! Repeating it quietly in your mind is the preferred method, as it does not force you to wonder at the sound of your voice or your tone. Plus, you can do it whenever, wherever you like. Use it liberally and often. Repeat it when you’re standing in line at the grocery store, pumping gas or just before a meal. Saying it at night before bed, like a lullaby, is even more beneficial, as it is believed to continue working even as you sleep. Writing your mantra repeatedly in a notebook is another cathartic option, particularly if you’re agitated and having difficulty focusing. After a while, most practitioners say they don’t even have to think about repeating the mantra anymore; it just manifests when they need it, like a trusty and loyal friend. 

As you foray into the wonderful world of mantra, keep in mind that it is not a miracle drug, and will not provide immediate relief to what ails you. Much like yoga, exercise, dieting and meditation, it’ll take time and practice before you begin to feel real results. With consistency, however, comes a greater sense of self awareness, inner peace and better control over thoughts that normally control you. But don’t take my word for it. Learn from the masters. Read Easwaran’s handbook and others, such as Mantras: Words of Power, by Swami Sivananda Radha and Healing Mantras, by Thomas Ashley-Farrand. And when you’re ready, as Easwaran suggests, “Try using the mantram in your daily life, and see what happens!”