Newspaper Archive of
Feather River Bulletin
Quincy, California
January 7, 2015     Feather River Bulletin
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January 7, 2015

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12B Wednesday, Jan. 7, 2015 Bulletin, Record, Progressive, Reporter Portola Medical & Dental Clinic 480 First Avenue Portola (530) 832-6600 Graeagle Medical Clinic 7597 Hwy 89 Graeagle (530) 836-1122 Loyalton Medical Clinic 725 Third Street Loyalton (530) 993 1231 Indian Valley Medical Clinic 176 Hot Springs Rd Greenville (530) 284-6116 Skillled Nursing Care Loyalton (530) 993-1225 Portola (530) 832-6546 Eastern Plumas Health Care "People Ile, lplag People." Main Hospital Campus 500 First Avenue Portola, CA 96122 (530) 832-6500 or (800) 571-EPHC • Comprehensive In & Outpatient Services- Including Full Service Lab, X-ray, Mammog- raphy, Ultrasound, CT, Respiratory Therapy and Outpatient Procedures • 24-Hour Emergency Room • ACLS Ambulance (call 911) Be Healthier. Longer and Look PLUMAS PHYSICAL THERAP---Y-] Kory Felker, M.RT. "We Get Results" • Orthopedic, Sports, Pediatric & Aquatic Therapy • Home Health • General & Cardiac Rehabilitation Most Insurances Accepted QUINCY 78 Central Ave., #'2 530-283-2202 530-283-2204 (FAX) GRAEAGLE 8989 Hwy. 89, Bldg. 36 #1 530-836-1178 New Tai C,-hi class begins Nov. 6th, Thursday 5:30pm Open Enrollment Yoga Center in Quincy David Schaffer, LCSW LCS 18350 Life Counsel 550-285-9686 5661 Chandler Rd. Quincy, Ca 95971 "" ..... ""--'r"--"Theapist-Tai'" .... " ..... " ........... Chi Instructor Psychotherapy . Trauma Work Individuals • Couples • Families . Vets Solution-Focused Approach 25 years experience 258-2158 130 Brentwood Dr. 199 Reynolds Road • 258-4256 Chester A Michael W. Barton, D.D.S. General Dentistry Route 89 • Graeagle FAMILY DENTAL CARE 5 s for Did you know the food you eat can literally make you feel happy or sad? Nutrition is one of the main components of mental health, so it's important to stock your plate with good food while cutting some of those less beneficial alternatives. "Food can definitely alter your mood," says Dr. Shoshana Bennett, clinical psychologist, mental health expert, and radio host. "Sometimes theeffect is immediate, other times there's a delay of an hour or so. Over time, the wrong foods can create a continuous foul mood or negative state of mind. Many people still aren't making the connection between their emotional well-being and what they ate for dinner." Bennett explains that certain foods can negatively affect the neurotransmitters in our brains; these chemicals control sleep, appetite, mood and more. Bad foods can also cause inflammation, which may lead to other physical and mental disorders. She recommends eating these five types of food to feel happy, healthy and balanced: 1. Complex carbohydrates Foods like beans, potatoes and whole grains are necessary for staying upbeat, as the complex carbohydrates they contain help the brain make serotonin, a mood-changing chemical. Without enough complex carbohydrates, a person can become angry and depressed. "The amino acid tryptophan is important for the formation of serotonin," says Bennett. "Complex carbohydrates help tryptophan cross the blood/brain barrier, thereby increasing the amount of tryptophan in the brain." 2. Cold-water fish Salmon, mackerel and Sardines are high in the omega-3s that help boost mood. Several studies show that a deficit in omega-3 fatty acids is linked to anxiety and depression. Most people in the U.S. don't eat enough fresh, cold-water fish, so supplements are required. "It's important to use omega-3 supplements of pure quality," says Bennett. "This means knowing where the fish comes from and how the supplements are manufactured." 3. Selenium "Research shows people with low levels of the mineral selenium have poorer moods, including the tendency toward depression," Bennett says. Foods rich in selenium include shellfish, tuna, nuts, seeds, fish, pork, chicken and pasta. Bennett cautions that too much of this mineral is not healthy either, and recommends checking with a health care practitioner for guidance before taking selenium as a supplement. 4. Folic acid A diet too low in folic acids can deplete serotonin. Research suggests that depression can be relieved by taking folate .supplements or eating more food containing folate, such as spinach, lentils, garbanzo and other beans, romaine lettuce and broccoli. ~- ' "Folate is water-soluble, so your body does not store it," says Bennett "You need to eat foods regularly that contain it" 5. Vitamin D Vitamin D-rich foods like eggs, milk, cheese and fatty fish (like tuna) help to activate serotonin. Furthermore, research shows a strong connection between low levels of vitamin D and symptoms of depression. "It hasn't yet been demonstrated clearly whether low vitamin D levels cause the depression or are a result of depression," says Bennett. "Either way, consider a blood test to check your vitamin D." Knowing what foods to skip is just as important as knowing which foods to eat, so Bennett recommends cutting down on these "bad-mood foods": 1. Sugar Eating sugar provides a rash of energy, but soon afterward, blood glucose levels drop and lead to low mood and short- temperedness. 2. Sweeteners Aspartame and other sweeteners can cause depression and insomnia since they block the production of serotonin. If you want a sweetener but are trying to avoid sugar, use stevia or xylitol instead. 3. Processed earbs Snack foods, white bread, most 'cereals and pasta contain processed carbs that negatively affect blood sugar levels the same way as sugar. 4. Hydrogenated oils Trans fats are physically and mentally dangerous because they can contribute to depression and other illnesses. 5. Sodium High sodium can negatively affect the neurological system and contribute to depression and fatigue. "You don't have to make major changes all at once," says Bennett. "It's often more beneficial if one small, realistic alteration is made at a time." .... and arms and legs and feet and neck Now accepting new patients in our Portola and Loyalton Offices MARTIN L. SANFDRD, DI3 CHIRE]P R I 5 P.OMMERCIAL ST PORTDLA, ~ 96122 530-B32-4442 3r15 BECKWrrH ST L.13YAL'I'I3N, P,A 96 | | B 53(3-g93- ] 90[3 t eathe.t "t t u e,z ['(odenkaa "Providing personalized care since 1990" Most insurances accepted • Manual Therapy • Sports Medicine • Neck/Back Care • Cardiac Rehabilitation • Orthopedics Most Insurances accepted -- including Blue Cross and Blue Shield Greenville 284-1666 284-1667 (Fax) Quincy 283-0311 283-0314 (Fax) Gregory Sawyer, DDS Family Dentistry. Orthodontics & Certified invisalign Provider (530) 283-2811 2034 East Main Street Quincy, CA 95971 (across from Polka Dot, East Quincy) OPEN M0N - FRI 8am - 4:30pm Evening appointments available New Patients" A. Gately DDS Emily S. Luscri, DDS New patients, children & emergencies welcome (530) 283-1119 call today for a consultation 431 W. Main Street, Quincy Family Dentistry Periodontics Oral Implantology Periodontal Prosthesis Michael W. Herndon, D.D.S Amsterdam Fellow 431 W. Main Street • Quincy CA 95971 530-283-1119 FAX: 530-283-2319 Family Dentistry All phases of General Dentistry including Orthodontics • Crowns & Bridges • Partials/Dentures Extractions • Cosmetic Dentistry • Bleaching Periodontics • Root Canals • Dental implants to anchor loose dentures or replace missing teeth Now Accepting New Patients 181 S. Gulling St., Portola 530-832-4461' • Fax 530-832-4409 i If you would like to advertise on this page, contact your advertising representative today! Portola or Graeagle Roger .832-4646 Holly, Marc or Sherri 283-0800 Chester or Greenville Cheri or Val 258-3115 If you advertise on this page and would like to submit a story, contact Sherri at 283-0800. i