BY THOMAS ARMSTRONG DDS, DABDSM Community contributor M ost of us are short-chang- ing our well-being by not receiving the rest that we truly need. Sleep is the body’s recharging system — not enough of it, and we can’t func- tion at our full potential. Medical sci- ence is finding out how important a good night’s rest is to our overall health, and for our memory and emo- tional functioning. It’s true — most adults really need eight hours of good sleep every night. Children and teens should be getting nine to 10 hours. Too little sleep and we build up sleep debt. Yes, our body keeps track of missed sleep and will try to make it up. Research shows the average adult is 20-plus hours behind on sleep. What this means is that sleeping in a few hours on the weekend is not enough to catch up. The science of healthy sleep habits is called “sleep hygiene”. Here are some ideas to maintain a healthy sleep hygiene: 1. Caffeine No caffeine after mid-afternoon. 2. Stay on schedule Develop a sleep schedule by having a consistent bedtime, and wake up time. 3. The right temperature A cool bedroom is best at 66 to 68 degrees, which is an optimum temper- ature for most. 4. Mattress matters Another no-brainer: get a comfort- able, supportive mattress. 5. Electronics BY SALLY SAFFELL Community contributor H appy 55th anniversary, mom and dad (Bobby and Barbara Judd)! We love you! Would you like to wish that spe- cial someone a happy birthday or anniversary? Post your birthday, anniversary, or “just because” wishes — and a photo of your beloved — at www.bakersfield- voice.com! www. bakersfieldvoice .com Sunday, March 10, 2013 The Bakersfield Voice YOUR HEALTH YOUR HEALTH A re you overdoing those crunches in a foreward flexed position? Did you know this type of movement can be responsible for crush- ing the bones between your disks. First of all, doing situps will not get you a six pack. They don’t allow you to burn fat, so why bother? It would take about 22,000 situps to burn one pound of fat. Instead, you can perform a core-based exercise called the plank, which uses more muscle fibers, raises your heart rate and works more than just the abdominals. Try doing a plank on your elbows and toes, making sure your elbow is under your shoulder. Squeeze your glutes (the muscles in your buttocks) and stay in a straight plank as best as you can. You may feel this all over — that’s good. Start with 30 seconds and increase from there. If you can do more than a minute, it’s time to get creative, and time to email me for a more challeng- ing core workout. Questions? Comments? Email Rolow at [email protected]. Gina Rolow, owner of Body by Gina, is a local fitness trainer. Rolow conducts one- on-one private sessions, semi- private ses- sions and a weekend boot camp. She also teaches fitness at Cal State Bak- ersfield, and has a combined 30 years in the fitness industry. Inside: More money-saving coupons, news and advertisements ! PHOTO ILLUSTRATION CONTINUED ON PAGE 2 Healthy sleep Get the rest you need with these tips Rolow Skip the situps, try the plank Couple celebrates 55 years of marriage YOUR CELEBRATIONS PHOTO PROVIDED Bobby and Barbara Judd QUALITY! QUALITY! QUALITY! QUALITY! DID YOU KNOW THAT? DID YOU KNOW THAT? We Use 100% Real California Cheese & Our World Famous Pizza Sauce is Made Fresh Each Day WE SLICE AND DICE OUR VEGGIES DAILY. TOPPING CHOICES Pepperoni, Mushrooms, Onion, Green Peppers, Ham, Ground Beef, Italian Sausage, Bacon, Anchovies, Hot Pepper Rings, Black Olives, Jalapenos, Pineapple, Tomatoes, Extra Cheese SOUTH BAKERSFIELD EAST BAKERSFIELD NORTHEAST BAKERSFIELD 2515 SOUTH H ST. AT WILSON (NEXT TO DOLLAR TREE STORE) 397-5555 6019 EAST NILES (NEXT TO VALLARTA MARKET) 366-3333 1009 COLUMBUS AT RIVER (IN THE COLUMBUS SQUARE SHOPPING CENTER) 873-9999 NOW OPEN STOCKDALE SOUTHWEST “2” 3400 PANAMA LANE AT WIBLE 836-1111 5620 CALIFORNIA AT STOCKDALE (NEXT TO STARBUCKS) 324-8888 8040 WHITE LANE AT GOSFORD (NEXT TO RITE AID) 834-2222 OILDALE 700 AIRPORT DR AT OLIVE DR (DRIVE-UP WINDOW) 399-4444 ROSEDALE ROSEDALE AT CALLOWAY (BEHIND CHEVRON) 588-1111 LAMONT 10504 MAIN STREET (IN CHIPRES PLAZA) 845-2222 DELANO 921 CECIL AT JEFFERSON (NEXT TO MCDONALD’S) 721-1111 SHAFTER 701 CENTRAL VALLEY HWY (DRIVE-UP WINDOW) 746-4444 ARVIN 534 BEAR MOUNTAIN BLVD. 854-8888 TAFT 201 KERN ST 763-9999 pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! pizza pizza! • One Large Pepperoni Pizza • One 2 liter soft drink • One 8 piece order of Crazy Bread • Order of Crazy Sauce $ 10 00 Add another Pizza for only $6.99! Must present coupon Must present coupon for Meal Deal. Carry Out only. Offer expires on 3/31/13. Plus Tax MEAL DEAL COUPON
Transcript
BY THOMAS ARMSTRONG DDS, DABDSMCommunity contributor
Most of us are short-chang-ing our well-being by notreceiving the rest that wetruly need. Sleep is thebody’s recharging system
— not enough of it, and we can’t func-tion at our full potential. Medical sci-ence is finding out how important agood night’s rest is to our overallhealth, and for our memory and emo-tional functioning. It’s true — mostadults really need eight hours of goodsleep every night. Children and teensshould be getting nine to 10 hours.Too little sleep and we build up sleepdebt. Yes, our body keeps track ofmissed sleep and will try to make itup. Research shows the average adultis 20-plus hours behind on sleep. What
this means is that sleeping in a fewhours on the weekend is not enough tocatch up. The science of healthy sleephabits is called “sleep hygiene”.
Here are some ideas to maintain ahealthy sleep hygiene:
1. CaffeineNo caffeine after mid-afternoon.2. Stay on scheduleDevelop a sleep schedule by having
a consistent bedtime, and wake uptime.
3. The right temperatureA cool bedroom is best at 66 to 68
degrees, which is an optimum temper-ature for most.
4. Mattress mattersAnother no-brainer: get a comfort-
able, supportive mattress.5. Electronics
BY SALLY SAFFELL Community contributor
Happy 55thanniversary,mom and dad
(Bobby and BarbaraJudd)!
We love you!Would you like to wish that spe-
cial someone a happy birthday oranniversary? Post your birthday,anniversary, or “just because”wishes — and a photo of yourbeloved — at www.bakersfield-voice.com!
w w w . b a k e r s f i e l d v o i c e . c o m Sunday, March 10, 2013 The Bakersfield Voice
Y O U R H E A L T H
Y O U R H E A L T H
Are you overdoing thosecrunches in a forewardflexed position? Did youknow this type of movementcan be responsible for crush-
ing the bones between your disks.First of all, doing situps will not getyou a six pack. They don’t allow youto burn fat, so why bother? It wouldtake about 22,000 situps to burn onepound of fat. Instead, you can performa core-based exercise called theplank, which uses more muscle fibers,raises your heart rate and works morethan just the abdominals.
Try doing a plank on your elbowsand toes, making sure your elbow isunder your shoulder. Squeeze yourglutes (the muscles in your buttocks)and stay in a straight plank as best asyou can. You may feel this all over —that’s good.
Start with 30 seconds and increase
from there. If you can do more than aminute, it’s time to get creative, andtime to email me for a more challeng-ing core workout.
Gina Rolow,owner of Bodyby Gina, is alocal fitnesstrainer. Rolowconducts one-on-one privatesessions, semi-private ses-sions and aweekend bootcamp. She alsoteaches fitness
at Cal State Bak-ersfield, and has a combined 30 yearsin the fitness industry.
Inside:More money-savingcoupons, news and
advertisements!
PHOTO ILLUSTRATION
CONTINUED ON PAGE 2
Healthy sleepGet the rest you need with these tips
Rolow
Skip the situps, try the plank
Couple celebrates 55 years of marriageY O U R C E L E B R A T I O N S
PHOTO PROVIDED
Bobby and Barbara Judd
QUAL ITY! QUAL ITY! QUAL ITY! QUAL ITY!D ID YOU KNOW THAT? D ID YOU KNOW THAT?
We Use 100% Real California Cheese & Our World Famous Pizza
Sauce is Made Fresh Each Day WE SLICE AND DICE OUR VEGGIES DAILY.
TOPPING CHOICES Pepperoni, Mushrooms, Onion, Green Peppers, Ham,
Ground Beef, Italian Sausage, Bacon, Anchovies, Hot
Pepper Rings, Black Olives, Jalapenos, Pineapple,
Tomatoes, Extra Cheese
SOUTH BAKERSFIELD EAST BAKERSFIELD NORTHEAST BAKERSFIELD 2515 SOUTH H ST.
AT WILSON (NEXT TO DOLLAR TREE STORE)
397-5555
6019 EAST NILES
(NEXT TO VALLARTA MARKET )
366-3333
1009 COLUMBUS AT RIVER
(IN THE COLUMBUS SQUARE SHOPPING CENTER)
873-9999
NOW OPEN STOCKDALE SOUTHWEST “2” 3400 PANAMA LANE
AT WIBLE
836-1111
5620 CALIFORNIA AT STOCKDALE
(NEXT TO STARBUCKS)
324-8888
8040 WHITE LANE AT GOSFORD (NEXT TO RITE AID)
834-2222
OILDALE 700 AIRPORT DR
AT OLIVE DR (DRIVE-UP WINDOW)
399-4444
ROSEDALE ROSEDALE
AT CALLOWAY (BEHIND CHEVRON)
588-1111
LAMONT 10504
MAIN STREET (IN CHIPRES PLAZA)
845-2222 DELANO
921 CECIL AT JEFFERSON (NEXT TO MCDONALD’S)
721-1111
SHAFTER 701
CENTRAL V ALLEY HWY (DRIVE-UP WINDOW)
746-4444
ARVIN 534
BEAR MOUNTAIN BLVD.
854-8888
TAFT 201
KERN ST
763-9999
pizza pizza!
piz
za p
izza ! piz
za p
izza ! piz
za p
izza ! piz
za p
izza ! piz
za p
izza ! piz
za p
izza !
piz
za p
izza ! p
izza p
izza ! p
izza p
izza ! p
izza p
izza ! p
izza p
izza ! p
izza p
izza !
pizza pizza ! pizza pizza ! pizza pizza !
• One Large Pepperoni Pizza • One 2 liter soft drink • One 8 piece order of Crazy Bread • Order of Crazy Sauce
$ 1 0 00 Add another Pizza for only
$6.99! Must present coupon
Must present coupon for Meal Deal. Carry Out only. Offer expires on 3/31/13.
Plus Tax
MEAL DEAL
COUPON
Turn off the television and computer anhour before sleep time. These electronicskeep our brains too active to slow downeasily. Also, monitors put out blue light,which affects the sleep cycle system.
6. Cell phonesGuess what? Cell phones also produce
blue light, so stop texting before bedtime.7. Quench your thirstA glass of warm milk or decaffeinated
herbal tea can help.8. Avoid alcoholDon’t drink alcohol to help you sleep. It
actually messes up our sleep process.9. Skip the sleep aidsStay away from Ambien and other sleep
drugs. We may go to sleep faster, but they
won’t keep us sleeping properly.10. Slow downHelp your brain unwind by reading or
listening to music before bedtime.Dr. Armstrong is a local dental leader
with an active interest in the specialty ofsleep medicine and providing new treat-ments for patients with snoring, sleepapnea, and CPAP intolerance problems.
2 The Bakersfield Voice Sunday, March 10, 2013
This story originallyappeared in B WellMagazine.
For more local healthstories, visit bwellmagazine.com
■ Circulation: If you would like to receive our weekly pub-lication or cancel delivery, please e-mail:[email protected] or call 392-5777. Be sureto include your request, contact information and address.
■ Submitting your stories for The Bakersfield Voice is simple and FREE!Just go to: bakersfieldvoice.com andcreate a profile.
■ Choose what you’d like to contribute (anarticle, letter, picture or community eventlisting) and post it yourself. Or, email SandraMolen at [email protected]
E X T R A E X T R A
COURTESY OF THE GREATER BAKERSFIELD CHAMBER OFCOMMERCE
As grant writing is a vital part ofattaining funds, it is important tomanage your time, meet the dead-lines and juggle the multiple tasksthat are required. Different man-
agement tools are available to helpstreamline this process while staying ontime, and within budget.
Learn more about grant writing and thetools that are available to simplify theprocess from Sarah Futrell Baron of theKern County Superintendent of Schools
Office. The seminar will be held fromnoon to 1 p.m. Tuesday at the GreaterBakersfield Chamber of Commerce, 1725Eye St.
Registration will begin at 11:45 a.m.Cost for the class is $40 for chamber mem-bers; $60 for nonmembers.
A box lunch will be provided.To RSVP, call 327-4421, or register
online at bakersfieldchamber.org.Park in the Eye Street parking structure
on the northwest corner of 18th and Eyestreets.
Chamber to host grant writing process seminar
BY KATHERINE ROSSCommunity contributor
The Beale MemorialLibrary, at 701 TruxtunAve., is offering a varietyof computer classes, sto-rytime read alongs, art
classes, and other events duringthe month of March. The follow-ing is a list of just a few of theclasses and events the libraryhas to offer. For a complete list,go to kerncountylibrary.org.
Finding funders for nonprofits Friday, March 22, 10 a.m. to
noon. Learn how to search theFoundation Directory Online tofind funding sources for yournonprofit organization.Introduction to MS Word 2010
Saturday, March 23, 10 a.m. tonoon. Learn basic MicrosoftWord functions such as creatingand saving documents, format-ting text, font styles and sizes.Math clinic
Saturdays, 2 to 4 p.m. Learnmath, or get assistance with yourmath homework; open to learnersof all ages. Sign up at the refer-ence desk, or call 868-0770. Geol-ogy, Mining, and PetroleumRoom; Second floor.Preschool storytime
Tuesdays, 11 a.m. Family-friendly stories suitable for chil-dren ages 3 to 5. Arkelian Chil-dren’s Room.Personal computer coach
Wednesdays, 11 a.m. to 1 p.m.Sign up at the reference desk, orcall 868-0770 to reserve 30-minute sessions with a volunteercoach for one-on-one computerlearning.E-gadget help desk
Wednesdays, 5 to 7 p.m. Stopby the E-gadget help desk (sec-ond floor) where you can consulta volunteer technology coach toget the help you need and makethe most of your new electronicdevice. Bring the manual for yourdevice if you have it. Teen tech week
Thursday, March 14, 5 p.m.Transform e-waste into art. TejonRoom.
A Scottishtale
Tuesday,March 19, 1p.m. LocalBakersfieldsurgeon andgenealogistDale Stewartwill discusshis own Scot-tish heritageas a case
study in how to conduct genealo-gy research. Tejon Room.Sketchbook challenge
Thursday, March 21, 5 to 6:30p.m. Need to get those creativejuices flowing? Give yourself anopportunity to talk about art andmedia with other like-mindedpeople at the library. Each monthwe will choose a theme andspend the time between meetingscreating art (in your chosenmedium) based on that idea. Thechallenge for you is to do art.Tejon Room.Hop-to-it Easter storytime forpreschoolers
Tuesday, March 26, 11 a.m.Arkelian Children’s RoomArt in the afternoon
Thursday, March 28, 3:30 p.m.Children and parents, enjoydeveloping your creativitythrough different art techniques.Supplies provided. Tejon Room.How to get a ‘green card’
Saturday, March 30, 10 a.m. tonoon. This free information ses-sion by the U.S. Citizenship andImmigration Services will be con-ducted in English and Spanish,and will include an overview ofobtaining permanent residency(“green card”), new immigrationlaws, how to avoid immigrationscams, how to find qualified legalassistance and how to navigatethe service’s website. Partici-pants will be able to ask ques-tions to service officers after thesession. Free educational materi-als will be handed out while sup-plies last. Auditorium.
All events are free. No reserva-tions necessary. For more infor-mation, call the Beale MemorialLibrary at 868-0770.
Each additional room $19.99 Must present coupon at time of service
coupon ex 04/01/2013
Ruth Escobar Insurance Agency
$35.00 OFF CALL TODAY
(661) 631-2420
CTEC Lic. #A150091 •10-14 Day Direct Deposit •Regular Direct Deposit
Enter To Win $500 Cash 400 Chester Avenue, Bakersfield, CA 93301
Corner of Chester & 4th Street
OVERHEAD DOOR
OVERHEAD DOOR
O V E R H E A D D O O R
QUALITY & PRIDE IN OUR WORK Lic.# 831217
Call for Free Estimates
661-549-0034 Open 7 days a week 7am to 7pm
531 Sumner St.#B Bakersfield, Ca 93305
FREE ESTIMATES!
$25 OFF With this coupon
Reg. $550
Windows Optional
CENTRAL LOCATION 1705 California Ave.
Corner of California & H St. 322-3400
ASK ME HOW TO GET $500 IN FREE REPAIRS
$ 34 75 + CERT
One Coupon Per Customer. Additional charge for evap. if needed. Offer expires 3/31/13.
WE SMOG ALL VEHICLES Test Only, Non Test Only and Diesels
Up to 65% off on Dental Treatments
$30 exam, x-rays & basic prophylaxis
MUST SHOW COUPON - Exp 04-30-13
In over your head with credit card debt? Tired of the creditors calling?
B ANKRUPTCY B ANKRUPTCY DEBT
The Law Office of
Rosetta N. Reed 4900 California Ave., Suite 210-B
661-377-1869 We are a debt relief agency helping people file for relief under the Bankruptcy code.
I CAN HELP
Expires 06/01/13
Subscribe today. Call 392-5777
or online at www.bakersfield.com/subscribe
P ACIFIC A UTO 1 P ACIFIC A UTO 1 Business Hours M-F: 8 AM- 5 PM Sat: By Appt Only
919 34th Street 919 34th Street
661-873-4291
Includes: • Change Oil & Replacement Filter (up to 5 qts of 10- 30 Wt. Oil) • Lubricate Chassis • FREE Vehicle Maintenance Inspection. MOST VEHICLES. LIMITED TO CHEVRON 10W-30W, MULTI-GRADE $4.00 ADD’L. Up to 5 quarts Oil. Luxury Imports may also be Add’l. DISPOSAL FEE $2.00 ADD’L.
$ 19 99 LUBE OIL & FILTER COMPLETE
AUTO REPAIR • Timing Belt • Suspension • Head Gasket
• Clutches • Engines • Belts & Hoses
Includes Machining Rotor or Drums on Most cars & trucks, 4x4, Luxury
Imports Additional.
$ 49 99 Plus Parts with Coupon
per axle
FREE Clean & Adjust Rear Brakes if
Needed.
Starting At
Se Habla Español
WINTER SPECIAL
1 0 % OFF HEATER SPECIAL
HEATER CORES & COOLANT SYSTEM
INSPECTION
BRAKE SPECIAL
Sunday, March 10, 2013 The Bakersfield Voice 3
75 BRANDS
15 DEALERS
100 LOCAL
Come visit our showroom and experience car shopping
in overdrive.
%
Find the car you’ve been looking for at the price you want. Shop local for the best deal!
FIND USED CARS
• Select Used or Certified Pre-Owned • Search any make • Select model • By year • By price
FIND A DEALER
• Show all makes • Select model • By year
FIND NEW CARS
• Search any make • Select model • By price
Bakersfield Chrysler/Jeep
3101 Cattle Drive
661.832.3000
Bill Wright Toyota & Scion
5100 Gasoline Alley Drive
661.398.8697
BMW of Bakersfield
5400 Gasoline Alley Drive
661.829.4468
Haddad Dodge
3000 Harris Road
661.829.4359
Motor City Auto Center
3101 Pacheco Road
661.836.9000
Motor City Lexus of Bakersfield
3101 Pacheco Road
866.421.6163
Nissan of Bakersfield
2801 Wible Road
661.829.4319
North Bakersfield Toyota Scion
19651 Industry Parkway Drive
661.615.1100
Haddad Kia
5445 Gasoline Alley Drive
661.398.0264
Three Way Automotive Group
4101 Wible Road
661.829.4314
BakersfieldDrive Dealer Directory
• By mileage • By price
Bakersfield Mazda
3201 Cattle Drive
661.328.8000
Bakersfield Mitsubishi
5200 Gasoline Alley Drive
661.398.9422
Infiniti Of Bakersfield
5200 Gasoline Alley Drive
661.617.2020
Fiat Of Bakersfield
611 Oak Street
661.843.7888
Bakersfield Hyundai
5300 Wible Road
866.938.3041
• Community Conversations
• Valuable News & Information
• Contests And More.
Do you Facebook? Join our growing online community.
Facebook.com/BakersfieldCalifornian
To Advertise Call: 395-7355Connecting Shoppers & Local Businesses
Visit www.bakersfieldbusinessguide.com for more special dealsBakersfield Business Guide is a product of The Bakersfield Californian, and a part of the Bakersfield.com network
Art’s Appliance Serv/RepairsRefrigs, wash/dryers, ovens,stoves, d’washers, m’wave.Free service call w/repair.
