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Feather River Bulletin
Quincy, California
January 6, 2010     Feather River Bulletin
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January 6, 2010

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1OB Wednesday, Jan. 6, 2010 Bulletin, Progressive, Record, Reporter A good! winter's sleep is key to ):,ur health HEALTH, MIND & BODY Jan Davies Certified Whole Health Educator Special to Feather Publishing Wintertime brings long dark nights that put the spot- light on the quality of our sleep. In a high-tech world where sleep could be our best friend and the gateway to :'health, westay up late with Internet and TV, drama, hor- ror and politics. We eat too much, too late at night and bring our work home from the office, Then we wonder why we have insomnia, anxi- ety and weight gain. Considerable research has been done on sleep, yet like the deep canyons of the ocean, much about sleep is not yet understood. As brain- scanning technology improves, so does the infor- mation scientists can extract from their studies. The right amount of sleep may lengthen your lifespan, heal wounds, stave off disease, reduce stress and reset your metabolism. Sleep, often pushed aside as a waste of time, is now under- stood to play a vital role in our health. Enzymes, hor- mones and immune processes are activated in various sleep stages that are unavailable during waking hours. One week of short sleep cycles (4-6.5 hours) was found in one study to result in increased insulin resistance, a key process that leads to weight gain and diabetes. Of greater concern is that stud- ies also show sleep-deprived individuals retain health deficits, even after a week's worth of extra sleep. The most basic health value of sleep is connected directly to our immune function. Daily repair of worn-out and damaged tissue happens only in our deepest sleep cycles. Want to build muscle? Get your sleep. Heal from surgery or illness? Adequate sleep is an absolute must. American's sleep debt is believed to contribute to an epidemic of obesity, diabetes and heart disease. Some of this is due to the reduction of cellular repair, exacerbating inflammatory conditions that are a foundation for all dis- ease. Painful conditions such as fibromyalgia have a direct connection to chronic sleep interruption and the result- ing tissue damage, along with a cascade of inflammatory responses in the body, Chronic sleep loss reduces !eptin levels in the body, a hormone that communicates satiety to the brain, and therefore controls appetit e . Studies have demonstrated lower levels of leptin abnor- mally stimulate the appetite, leading to increased cravings for candy, starchy foods and salty snacks. This poor sleep/weight gain syndrome includes a slowed metabo- lism and increased fat deposits. Clearly this is a pre- scription for out-of-control weight gain. More health debilitation comes from increased stress hormones such as c0rtisol, leading to stress responses that are sluggish but longer lasting. Study subjects self- report an effective level of functioning after a week of reduced sleep, yet coping PLUMAS GRAEAGLE OUTPOST Open 7 days 8:30am-3pm all Winter Food ~ Refreshments Hot Chili & Soup for Lunch High speed internet 530-836-2414 PIZZ00 ,I:'A.CTOt/Y Soup, Salad Sandwiches Pasta, iru2a Calzones OPEN 7 DAYS A WEEK 197 Commercial St., Portola 832-0430  $ IpNt g Tae lp P T ..00AY00Q v' 7p,t: Open 7 Days a Week- Lunch & Dinner At the old Log Cabin Reservations Suggested 64 E. Sierra St., Portola 832-5243 EVENTS AROUND PLUMAS COUNTY Jan. 9 Maybe: Elks bingo, 7 p.m., Calpine Elks Lodge, Highway 70. Open to the public; for information and tickets, 832-5785. Jan. 14 Quincy: Words & Music, Morning Thunder Caf, featured artist: The Coyotes. Doors open at 7 p.m. Monthly series of acoustic music and the spoken word, open mic. Admission, $3. For information, Plumas Arts, 283-3402. Jan. 11 Chester: Parent education classes, sponsored by Plumas Rural Services, ABC Resource Center, Mondays through March 1,4-6 p.m.; interactive, informative classes teach positive parenting techniques, focusing on positive discipline, gain cooperation, maintaining respectful relationships, avoiding power struggles. Childcare available with advance notice. For information, Debbi Britton, 258-4280; to reserve before Jan. 11,283-3611 or (800) 284-3340. Jan. 12 Quincy: Parent education classes, sponsored by Plumas Rural Services, PRS, 586 Jackson St., Tuesdays through March 2, 6-8 p.m.; interactive, informative classes teach positive parenting techniques, focusing on positive discipline, gain cooperation, maintaining respectful relationships, avoiding power struggles. Childcare available with advance notice. For information, Rhonda Hardy, 283-3611; to reserve before Jan. 11,283-3611 or (800) 284-3340. Jan. 13 Portola: Parent education'classes, sponsored by Plumas Rural Services, Portola Resource Center, Wednesdays through March 3, 6-8 p.m.; interactive, informative classes teach positive parenting techniques, focusing on positive discipline, gain cooperation, maintaining respectful relationships, avoiding power struggles. Childcare available with advance notice. For information, Martin Rosen MFT, 283-3611; to reserve before Jan. 11,283-3611 or (800) 284-3340. Jan. 14 Greenville: Parent education classes, sponsored by Plumas Rural Services, Indian Valley Civic Center, Thursdays through March 4, 4-6 p.m.; interactive, informative classes teach positive parenting techniques, focusing on positive discipline, gain cooperation, maintaining respectful relationships, avoiding power struggles. Childcare available with advance notice. For information, Leslie Wall, 283-3611, ext. 18; to reserve before Jan. 11,283-3611 or (800) 284-3340. Jan. 16 Greenville: Haley Fox's senior project, fundraiser dinner for AIDS research in Africa features an international menu including African dip and chips, gazpacho, bruschetta and falafel and cucumber salad appetizers, African stew, Zanzibar chicken, saffron rice, American barbecue main courses and brown sugar corn bread and pineapple upside down cake for dessert. $10 per person, proceeds go to AIDS Research Alliance. For information, Haley Fox, 588-3033. Jan. 17 Johnsville: Longboard Revival Series, 11 a.m.-3 p.m., Plumas-Eureka Ski Bowl; contests and races commemorating the 1855 origin of downhill skiing. For information, or (800) 326-2247. **To include free or nonprofi& fundraising, educational or charity events in this calendar, e-mail or call Mona Hill at 283-0800. For sporting events, including charity golf tournaments, call Shannon Morrow at 283-0800 or e-mail We will publish the name of the evenE location, date, time and a phone number. 11 I l I I I I I I I I I I I SENIOR. MENU Monday, Jan. 11 I Chef salad: turkey, cheese, eggs, lettuce, tomatoes, french I For the nutrition site in your roll, fruit cup area call: Chester, 394-7636; I Quincy, 283-0643; Tuesday, Jan. 12 Greenville, 284-6608i, Healthy heart: baked lemon I Portola, 832.4173; chicken, succotash, fruit Blairsden, 836-0446, 832-4173. salad, brown rice, oatmeal I Suggested lunch donation cookie price is $2.50. One guest may Wednesday, Jan. 13 I accompany each senior, Orange juice, pepper steak, $6 mandatory charge, roasted garlic & herb potatoes, ILl III I l IIII ill Ill Ill I lib mmm I mmm II - - - - -w00o.I steamed carrots, warm le grain bread, frozen yogurt I Thursday, Jan, i4 I Ham slice, acorn squash, " brussels sprouts, brown I bread, cubed pineapple 1 Friday, Jan 15 I Vegetarian" meal: cheese ! lasagne, tossed green salad, steamed spinach, french roll, mixed berries & bananas l mum l'lll mR I l .JI skills decrease both physical- ly and emotionally, scoring low on alertness tests. More than 100,000 car crashes in the U.S. each year result from drowsiness in drivers who clearly thought they were safe to be behind the wheel. Sleep loss increases blood levels of cytokines, the body's normal response to inflamma- tion and infection. Chronic low-grade inflammation can damage the walls of the arter- ies leading to high blood pres- sure, stroke and heart dis- ease. Cytokines also cause fatigue, a clear signal to the body to "go get some sleep." How much sleep is enough? Though researchers differ on ideal recommendations, the optimal amount seems to be seven to eight hours a night to maintain a threshold for good health. Optimal sleep times may vary with gender and age. A sleep expert from Pennsylvania State University College of Medicine said, "Six hours (of sleep) is not good for healthy young people." On the other hand, at least one study has correlated shorter lifespans with regular excess sleep (nine-plus hours). To sleep, perchance to dream ... it seems sleep is also good for learning and memory Certain states of sleep, espe- cially REM (rapid eye move- ment, associated with dream- ing), facilitate the integration of all the information gath- ered during the day During these special sleep states new processes are prac- ticed, and new information is filed into memory banks. Learning "seats itself" into the brain during a good night's sleep, smoothing out the details so that we can per- form tasks better than the day before. Artists and critical thinkers alike rely on sleep's powerful creativity and prob- lem solving quality to provide resolution to unsolved tasks and queries. 16 tips for a better night's sleep Make it a priority in your life; create bedtime rituals that build good sleep habits. Avoid afternoon and evening stimulants, including caf- feinated drinks and alcohol. Exercise! However, include it at least two hours before bedtime or the endorphins will keep you awake. Morning doses of sunlight or full spectrum light help reset the .internal clock for sleep. Worrier? Make a to-do list or worry list before going to bed; then let it go until morning. Use extra soft bedding, organic if possible. Use dust mite covers on mattresses and pillows. Reduce clutter and remove or cover electronics such as a computer and TV in the bed- room that will keep your mind active. Use a white noise machine if sounds bother you. ' The herbs lavender and hops art well known for their ability to safely induce calm and sleep. Valerian will help you get to sleep and is not habit forming. Melatonin, a hormone in the b/ain that relates to our circadian rhythms, can be taken at 0.5-3.0 mg about 30 minutes before bedtime (though in rare cases the hor- mone can make some'people restless). Try chamomile tea or warm milk with honey before bed. Cooler bedroom tempera- tures are more conducive to staying asleep through the night (about 65 degrees) Begin to reduce bright lights an hour before bedtime, and be sure the bedroom is as dark as possible. Try meditation or progres- sive muscle relaxation to wind down before sleep Many prescription drugs have a side effect of sleep interruption; talk to your doc- tor about your medications to see if any of them can be changed or adjusted. At bedtime, mentally review your complete day, giv- ing gratitude for everything you enjoyed. While sleep may feel like a luxury to many, it is a biologi- cal necessity for our physical and mental health. Don't make the mistake of taking it for granted, or chronically abusing it. Let the dark nights of winter soothe your soul. Indulge in more restful intro- spection, following the exam- ple of nature as she slumbers, letting the flora and fauna rest to gather their energies for bursts of new growth each spring. Think of each night's sleep as a mini-winter: shoring up the immune system; backing up your hard-drive (brain); and renewing energy reserves for each new day, FOREST, from page 9B also know that if the Forest Service were actively manag- ing all the productive forest- lands and meeting a fuels objective, there could be a dra- matic increase it water yield from the Sierra Nevada. Using a 2006 California State Water Resource publication and Forest Service data, we can possibly project the following: A quick back-of-the-enve- lope calculation using Forest Service mechanical thinning and biomass removal aver- ages shows about 18 percent of the biomass is removed on a per ton basis. We know the evapotranspiration rate in the Sierra Nevada is 54 inches per year. The math indicates we may have the potential of 5 million acre-feet more water in the form of runoff and ground water recharge annu- ally. That's enough water to nearly fill Lake Oroville and New Melones every year. We know it is critical to con- tinue to provide full capacity in our reservoirs. It is critical to reduce sediment delivery to those reservoirs. The only way that can happen is to reduce the risk of catastrophic wild- fires and the known loss of sediment after such events. TOWN HALL THEATRE Presents ARMORED Fri., Jan. 8 & Sat., Jan. 9 88 min. Rated PG-13 Crime Thriller/Intense Violence They have a plan that's going to catch EVERYBODY off-guard. A newbie guard for an armored truck company is coerced by his veteran coworkers to steal a truck containing $42 million. But a wrinkle in their "foolproof" plan divides the group, leading to a potentially deadly resolution. PIRATE RADIO Sun., Jan. 10 & Mon., Jan. 11 2 hrs., 9 min. Rated R Comedy ............ This is a fact-based tale of a seafaring band of rogue rock and roll DJs whose "pirate radio" captivated and inspired 1960s Britian by playing music that rocked a nation and a decade. The group boldly and hilariously defies the government that tries to shut them down. Broadcasting live 24/7 from an old tanker anchored in the middle of the North Sea (just beyond British jurisdiction), Radio Rock sends out a vibrant and unifying signal to millions across the nation. COMING: FANTASTIC MR. FOX Ill Shows 7pm nightly 4pm matinee on Sundays I Adults .................. .00 TOIJJH . i,,.,.,,, SiLL .Seniors ................. I Children ................ .00 '5.00 Visit us at Proper forest management on our national forests is the only way this can occur. The type of forest management we are prescribing is through thin- ning the overstocked stands. The treatment does 'not threat- en the old growth, streams or wildlife, but increases the opportunity to protect all of these valuable assets. Currently, Forest:Service Region 5 Regional Forester Randy Moore has stated the Forest Service in California must increase its annual treatment of its forested lands to ha,be any effective- ness. In fiscal year 2009, Region 5 treated approximate- ly 100,000 acres through mechanical thinning and 100,000 acres by prescribed fire. Mr. Moore has stated that treatment must be increased to 500,000 acres annually, PCERC supports this concept and hopes that to meet the state's water needs, there is support through adequate appropriations to meet this increase in forest manage- ment. The anticipated result will be an increase in the much-needed water supply you are discussing. Our PCERC group encour-. ages you to discuss and con- sider the information we have provided as you move forward in your discussions on the critical water issues con- fronting the state of California. Plumas County, and all the other forested counties in the Sierra and northern California, can play a key role in the supply of water and the benefits that it brings in your debate. In addition, the recognition and acceptance of the role our forests play in your overall agricultural discussion in rela- tion to jobs and benefits of the associated crops is vital to our economic well-being and sur- vival as rural counties. This can only occur through proper management of the forests and if there is an increase in, and dependence upon, the sqpply of logs and biomass from the national forests. In addition, it is never too early to face the reality that the Secure Rural Schools Act extension will sunset in a cou- ple years. At that time, if Congress does not approve another bailout, then it is imperative for our national forest to play a vital role in the survival of our rural counties and schools. This can only be realized with the renewtl of the 25 percent receipts that are associated with proper forest management.