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www.gorizont.com/rd RUSSIAN DENVER
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3Early US-Russian Relations and the Abolition of Serfdom
Neal HoptonLast week we continued a
sub-theme in our considerations of US-Russian relations around
the time of the American Civil War, by taking a look at the Alas-ka
Purchase. Th is week, we will continue with this sub-theme, as we
consider another interesting reciprocity of US and Russian
histories. Th is topic the aboli-tion of serfdom in Russia not only
had a metamorphic impact on Russian history and national aff airs,
but was also directly im-pacted by the events transpiring in the
United States at the time.
Serfdom in Russia goes as far back as the Kievan-Rus king-dom, a
powerful nation that fl ourished in Ukrainian-Russian regions
during the eleventh cen-tury. However, it wasnt until the late
17th, early 18th century that serfdom became what we know it as
today. Th ough serfs were not slaves, it was during this time it
became much more similar to
the American institution of slav-ery, and Russian landowners
ob-tained almost unlimited control over their serfs; a serf running
from his master became a crimi-nal off ense, as well as anyone
caught harboring them. Russian serf owners also were permitted to
transfer any serf under their control to another landowner, without
also transferring that serf s personal property with them.
As Russian politics and social values changed, laws in Russia
steadily progressed towards leni-ency towards serfs, and serfdom in
general. In 1775, Catherine II passed laws preventing cruel
treatment towards serfs, and in the 1820s, laws were passed that
made it mandatory for serf own-ers to specifi cally store grain for
the serfs, in the event of a famine. However, it wasnt until
liberal reformers, acting with a frus-tration over Russia being one
of the last feudal states in Europe, began to push for the
abolition of the institution of serfdom al-
together. Th e man that would make the fi nal push needed to
abolish serfdom, would be the Czar Alexander II.
Alexander II had many rea-sons for passing a law of com-plete
freedom for Russian serfs. Russia had just been defeated by several
European powers in the Crimean War, which ended in 1856. Following
the defeat, he strongly felt that if Russia was to continue
competing with Euro-pean powers head on, it needed to reform. Not
only did he feel that reform was necessary in his own nation, but
he saw that a serfdom, of sorts was at the time an idea of
tremendous con-tention in a nation considered to be a friend of
Russia the USA. Th e world was watching as strife between the
American North and American South became more and more tumultuous,
a confl ict which centered on the issue of slavery in America.
Ow-ing to these pressures, and more, Alexander II truly felt he was
do-ing the right thing, as he passed
the Emancipation Reform of 1861, eff ectively ending the
in-stitution of serfdom in Russia, and giving nearly half of
Russian peasants the freedom they had wanted for centuries.
Th e move was a world-his-torical event. Russia was praised by
many world reformers and leaders, and many indeed in the US. Th
ough it would take
four more years, the US, aft era bloody civil war, could fi
nally progress alongside their Russia ally when they abolished
slaverycompletely following the civil war in 1865.
A 1907 painting by Boris Kus-todiev depicting the muzhiks
listening to the proclamation of the Emancipation Manifesto
in1861
Matter of health: Talking to children about alcohol
Many people consume alcohol when attending summer parties,
holiday gatherings or weddings. Children in attendance may see
adults drinking and having a good time and wonder why alco-hol is
off -limits to them.
Th e National Institute on Al-cohol Abuse and Alcoholism says
that parents can have a major im-
pact on their childrens drinking habits by infl uencing
childrens values and decisions about drink-ing. Alcohol can aff ect
both the body and the mind, and parents who want their kids to
approach alcohol responsibly when they are of legal drinking age
can teach their youngsters about the ways alcohol can infl uence
their health.
Th e NIAA states that alcohol is used by more young people than
tobacco or illicit drugs. A person who begins drinking as a young
teen is four times more likely to develop alcohol depen-dence than
someone who waits until adulthood to try a drink.Alcohol and its
eff ects
Many kids and their par-ents are not overly concerned about
alcohol, which does not carry the same stigma as illegal drugs.
When consumed in small amounts, alcohol may not seem very
dangerous, but even small quantities can aff ect the body.
Alcohol is a depressant, which slows down the body and makes a
person feel relaxed. With more alcohol, movements become clumsy and
uncoordinated. It al-so interferes with decision-mak-ing abilities
and could lead to risky behavior. As alcohol slows reaction time,
driving under the infl uence can be deadly.
Th e liver is responsible for fi l-
tering alcohol out of the blood. With greater quantities of
alcohol, it can take longer for the liver to do its job. Over time,
alcohol con-sumption can damage the liver.Get the facts
Some families have misin-formed views about alcohol. Beer or
wine may be considered safer than hard liquor, but each has the
same eff ect on the body. It can take anywhere from two to three
hours for a single drink to leave a persons system and the process
cannot be sped up.
Young people have smaller bodies, and alcohol can aff ect them
diff erently. It may only take a small amount of alcohol to
cause considerable impairment.Plus, young bodies are still
de-veloping, and alcohol may have an eff ect on a maturing
brain,leading to long-lasting intellec-tual eff ects.
People tend to not realize how much alcohol is aff ecting
them.Overconsumption of alcohol can lead to risky and potentially
dan-gerous behavior.
Parents concerned about theirchildren and their consumption of
alcohol can present the facts and urge kids to wait until they are
adults before trying alcohol. Waiting until adulthood can minimize
some of the health im-plications of drinking early
Health boosters you have at homeMany people desire to be
healthier, and sales of nutritional supplements refl ect such
desires. A report by Packaged Facts titled Nutritional Supplements
in the U.S, says supplement sales reached $11.5 billion in 2012 and
have been climbing ever since.
In addition to an increase in supplement use, gym member-ships
also have increased. IBIS Worlds Gym, Health & Fitness Clubs
market research report indicates the number of gym memberships have
increased in the last several years as consum-ers have become more
health-conscious.
While these avenues to health certainly can be benefi cial,
in-dividuals also can turn to many health boosters in their own
homes to help them achieve their goals of living healthier
lifestyles.
Lemon water: Lemon water is now being touted as a benefi -cial
addition to ones daily diet. Lemon water can help reduce acidity in
the body, including re-moving uric acid, a main cause of infl
ammation. Lemons con-tain pectin fi ber, which can aid in weight
loss by helping to fi ght hunger pangs. Lemons also con-tain a load
of vitamin C, which can give the immune system a boost.
Yogurt: Probiotic pills can help return healthy bacteria to the
digestive system, but so can eating yogurt regularly. Look for
yogurts that contain live and ac-
tive cultures for optimal benefi t. Bicycle: Dust off that
bicycle
that has been hiding in your ga-rage. Cycling is an excellent
form of cardiovascular exercise, and riders can tailor their
intensity levels to correlate to their ages and abilities. Many
people fi nd cycling an enjoyable form of ac-tivity because it gets
them out-side and oft en doesnt feel like exercise.
Fruits and vegetables: Pro-duce off ers many of the vitamins and
minerals people look to supplements to provide. Includ-ing diverse
fruit and vegetable choices in ones diet can improve
health in various ways, including providing a boost to the
immunesystem.
Honey: Honey is a valuable superfood that can boost over-all
health. In addition to sooth-ing sore throats, it can serve asan
antibiotic and wound healer, provide allergy protection, in-crease
calcium absorption, and provide a source of energy with-out the
insulin spike associatedwith other forms of sugar.
Being healthier is a goal for many people, and certain foods,
beverages and products already in your home can help you geton a
healthy track.
Quickly recover from exercise aches and painsTh e old saying, no
pain, no
gain, is not without its grains of truth. Moderate soreness in
the muscles may indicate that time spent in the gym is working, but
sharp pains may be indicative of injury.
Workout soreness that per-sists can derail workout plans and may
turn some people off from exercise. As the body be-comes acclimated
to certain exercises, soreness may be less prevalent, and there are
ways for
people to speed up their rates of recovery.Why do muscles get
sore?
Muscle soreness can occur a day or two aft er exercising.
Doctors used to think it re-sulted from a buildup of lactic
acid in muscles, but now they say that it is actually muscle
damage that is taking place. Ex-ercise that pushes the muscles aff
ects the fi bers in muscle tis-sue, especially specialized
struc-tures that hold the fi bers to-
4
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3 7gether. When you exercise, you are breaking down or tearing
muscle, and the body produces swelling and soreness as part of the
healing process.Warm up; cool down
One way to prevent extreme soreness is to follow proper
guidelines before and aft er a workout. Stretching and gradu-
ally building to your peak work-out can help. Th is acclimates
the body incrementally to the workout. Aft erward, stretching and a
cool-down period can help lengthen the muscles once more and ease
any discomfort that might follow.Consume some post-workout
protein
Before retiring aft er a tough workout, consume a light,
pro-tein-rich snack. Th e protein will help the body repair muscles
overnight. Extra protein at break-fast also can give muscles the
necessary fuel to start rebuilding.Choose anti-infl ammatory foods
and beverages
Consuming foods and bev-
erages that are known to limit swelling may help your body
re-cover. Such foods and beverages may include tart cherry juice,
leafy greens, whole grains, fatty fi sh, and beets.Know your
limits
Its good to push yourself ev-ery so oft en to improve fi tness
goals. However, overdoing it
may mean extreme soreness, or worse, an injury that is diffi
cultto recover from. Experts rec-ommend exercising every otherday
to give muscles the chanceto heal. If you choose to hit thegym
daily, try to work diff erentmuscle groups each day. If youfeel
muscles twitching during workouts, reduce the weight.
Make the most of al fresco diningWhen the weather permits,
many people enjoy eating meals outside. Al fresco dining may be
available at both high-end restaurants and more intimate cafes.
Al fresco comes from the Ital-ian term for open air.
Restau-rants have recognized the draw of outdoor seating and many
have expanded their off erings. While many people need noth-ing
more than an outdoor table and some nice weather to enjoy eating
outside, there are some ways to make al fresco dining ex-periences
as pleasant as possible.
Do your research before vis-
iting. Drive or walk by a restau-rant before dining there
yourself. Check out how outdoor diners are treated and if the
service is
as prompt as it is indoors. Pay attention to foot and vehicle
traf-fi c near the tables to determine if the spot is conducive to
eating. Too much noise or car exhaust can detract from the
meal.
Look for covered tables. Its one thing to sit outside and enjoy
some cool breezes. Its quite an-other to spend an hour or more
directly under the blazing sun. Dine at an establishment that has a
gazebo, portico, overhang, or individual patio umbrellas at each
table. Th is way you can be comfortable and avoid sunburn.
Call ahead for seating. Be-cause al fresco dining is so
popu-
lar when the weather is warm, outdoor tables can fi ll up
quickly. For those planning to sit outside, call the restaurant and
reserve an outdoor spot. Th is way you will be guaranteed a
table.
Dress appropriately for the weather. Plan ahead for al fresco
dining by bringing some acces-sories along. A light jacket or
sweater can keep you warm if a breeze picks up, and sunglasses are
recommended in sunny con-ditions. A hat worn indoors may be a
social faux pas, but it is ac-ceptable to wear one outside to block
the sun.
Expand your dining options.
Instead of traditional restau-rants, try the off erings at
foodtrucks, take-out places and otherspots that serve food. Set up
your meal at nearby picnic tables or another outdoor place and
enjoy.
Bring a friend or relax by yourself. Eating outdoors is
en-tertaining with a friend or alone.If you are dining with a
group,take your time and linger in thefresh air, enjoying the
conversa-tion. If you are dining alone, you can still relax and
take your timewith the meal. One hidden ben-efi t of al fresco
dining is that it provides you the opportunity to relax and watch
the world go by.
How to find time for exercise
Taking the dog for a walk rather than spending time on the couch
is one creative way to fi nd more time for exercise.
Diet and exercise are essen-tial components of a healthy
lifestyle. While even the busiest men and women can fi nd ways to
eat healthy, fi nding time to ex-ercise can be more diffi cult.
According to the Presidents Council on Fitness, Sports &
Nutrition, regular physical ac-tivity can prevent chronic
dis-eases like heart disease, cancer and stroke, which are the
three leading causes of health-related death in the United States.
In addition, men and women who are not physically active are at
greater risk for developing type 2 diabetes. Regular exercise helps
people control their weight while promoting bone, muscle and joint
health.
While the benefi ts of regular exercise are substantial, fi
nd-ing the time for daily exercise is not always so easy. Th e
following are a handful of strategies men and women can employ as
they attempt to make more time in their days to exercise.
Reexamine your free time. Few adults, and especially those
juggling families and careers, have an abundance of free time. But
reexamining the ways you are spending your free time may help you
uncover some moments for daily exercise. Th e Council
on Fitness, Sports & Nutrition notes that adults between the
ag-es of 18 and 64 need at least two and a half hours each week of
moderate-intensity aerobic ac-tivity. While that may seem like a
lot, its only slightly more than 20 minutes per day. It helps to
supplement such aerobic activ-ity with some strength-training
activities at least two days per week. Try waking up 20 to 30
minutes earlier each day, using that time to hit the treadmill or
jog around the neighborhood. You likely wont be aff ected by waking
up earlier, and you wont need to alter your existing sched-ule for
the rest of the day, either. If mornings arent your thing, make
better use of your lunch hour, going for a jog or visiting your
companys exercise facilities if that option is available to
you.
Work while you exercise. Technology has made it easier than ever
before to stay con-nected to the offi ce even when you are nowhere
near your desk.
Men and women who cant seem to fi nd time to exercise oft en
cite the demands of their job as the primary reason behind their
inactivity, but those same indi-viduals can use the technology at
their disposal, be it smartphones that allow them keep track of
work emails or tablets that make it possible to connect remotely to
offi ce servers, to work while they exercise. Bring your smartphone
or tablet with you when you work out on the elliptical or jog on
the treadmill.
Reduce your sedentary time. A 2008 study from Australian
researchers found that people who regularly break up their
sedentary time, including the hours they sit behind their desk at
the offi ce, with movement had healthier waist circumfer-ences,
body mass indexes and triglycerides than those who did not. While
hourly breaks to walk around the offi ce might not seem like
exercise, such breaks can benefi t your long-term health.
Get creative. Many peopleassociate daily exercise withprivate
gyms, and while gyms can serve as excellent motiva-tors and great
places to get full-body workouts, time involvedin driving to and
from the gymcan make it diffi cult to committo gym memberships. But
youdont need a gym membershipto live a healthy lifestyle.
Whenpossible, take the stairs insteadof an elevator and park
furtheraway from your offi ce door soyou get a small cardiovascular
workout on your way into and out of the offi ce. Rather than
re-tiring to the couch aft er dinner,walk or bike around your
neigh-borhood. Such simple gesturesmay seem insignifi cant, but
themore creative ways you fi nd to exercise each day, the more
ben-efi cial such eff orts become.
While there is no way to cre-ate more time in the day, menand
women can employ severalstrategies to make more time for daily
exercise.
Healthy ways to handle stress
Daily exercise is a healthy and eff ective way to cope with
stress.
Stress aff ects people of all ages. Th e symptoms of stress
can be extremely unpleasant, as participants in a study released
earlier this year by the Statistic Brain Research Institute and the
American Institute of Stress who reported experiencing physical
symptoms of stress admitted to feeling fatigue, headache, upset
stomach, and muscle tension, among other things.
Among those who reported feeling physical symptoms of stress, 77
percent admitted to feeling those symptoms regu-larly, citing job
pressure and money as the primary causes of their stress. How men
and women handle stress can impact both their immediate and
long-
term health, as stress has been linked to a host of problems and
ailments, including sleep dysfunction and heart disease. Many
people cope with stress in unhealthy ways, which may only
exacerbate the eff ects of stress on the body. Certain methods of
handling stress may work for some people but not others, but the
following are a few healthy ways to combat stress.
Limit alcohol and caff eine consumption. Many adults turn to
alcohol at the end of a stress-ful day, but the Centers for
Dis-ease Control and Prevention note that relying on alcohol to
cope with stress may only create
more problems down the road, and those problems will only
in-crease your stress levels. In addi-tion, the Anxiety and
Depression Association of America notes that alcohol and caff eine
can ag-gravate anxiety and trigger panic attacks.
Rely on a support network. Coworkers, family and friends have
stressful days, too, and such confi dantes can help you handle
stress in healthy ways. Th e ADAA recommends men and women dealing
with stress let their support circle know how they can help relieve
stress. Many people simply need to talk to someone aft er a
stressful day,
which can feel like a weight hasbeen lift ed off their
shoulders. Let your support network know youre there for them when
they experience stress as well.
Get daily exercise. Exercisepays a host of dividends, not
theleast of which is relieving stress.At the end of a stressful
day, getsome exercise instead of pour-ing yourself a drink or
indulg-ing in an unhealthy meal. When the body is physically
active, thebrain secretes endorphins, whichare neurotransmitters
that makeyou feel good. Regular exercisealso helps you get a
fuller, deeper sleep, which can be disrupted by stress.
Colorado Russian Newspaper published in English 720-436-7613
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Eat a healthy diet. Diet also can aff ect how your body handles
stress. Certain foods can tame stress. For example, oatmeal can
boost levels of a calming chemical known as
serotonin in your brain. Th at calming eff ect can make it
eas-ier to cope with stress. Other foods may help strengthen the
immune system. Vitamin C, for instance, may help curb lev-
els of stress hormones such as cortisol while simultaneously
strengthening the immune system. Omega-3 fatty acids, which are
found in fi sh such as salmon and tuna, may help pre-
vent surges in stress hormones while also protecting against
heart disease and depression, two serious conditions that studies
have linked to elevated stress levels.
Healthy ways to handle stress can help men and women whoare
stressed out ensure that stress is not compromising boththeir
immediate and long-termhealth.
Exercise and ailments: How exercise can help prevent diseaseTh e
benefi ts of routine ex-
ercise are plenty. Daily exercise can improve mood, help reduce
stress and make it easier for men and women to maintain healthy
weights.
Regular exercise also can help men and women combat or reduce
their risk for various ailments, including some poten-tially deadly
diseases.Osteoporosis
Osteoporosis is a condition in which bones become brittle and
fragile from loss of tis-sue. Th ough post-menopausal women are
most susceptible to osteoporosis, anyone can get the condition,
which can lead to fractures and other bodily injuries. But routine
weight-bearing exercises, including strength training, walking and
jogging, can strengthen bones
and prevent osteoporosis and bone loss. A Nurses Health Study
published in Th e Journal of the American Medical Asso-ciation
found that women who walked for four or more hours
per week had 41 percent fewer hip fractures than women who
walked less than one hour per week.Back pain
People experiencing back pain may feel that inactivity is the
best approach to overcom-ing it. But prolonged inactivity may only
exacerbate back pain. Men and women dealing with back pain should
always con-sult a physician for the best ap-proach to alleviating
their pain. Dont be surprised if, during such consultations, your
phy-sician prescribes certain back exercises. According to
www.spine-health.com, a Web-based resource for back and neck pain
suff erers developed by a multi-specialty group of medical
pro-fessionals, certain back exercis-es can distribute nutrients
into
the disc space and soft tissues in the back to keep the discs,
muscles, ligaments, and joints healthy.Heart disease
According to the Centers for Disease Control and Prevention,
heart disease is the leading cause of death in United States, while
Statistics Canada notes it is the second-leading cause of death
among Canadians. Regular exer-cise can greatly reduce a persons
risk of developing heart disease by strengthening the heart,
low-ering blood pressure and help-ing the heart function more ef-fi
ciently. Even moderate physical activity can have a profound
im-pact on heart health.Type 2 diabetes
A joint study from the Ameri-can College of Sports Medicine and
the American Diabetes As-
sociation found that participa-tion in regular physical activity
can prevent or delay type 2 dia-betes, a potentially deadly
condi-tion, the prevalence of which has increased considerably over
thelast several decades. Th e Ameri-can Diabetes Association
recom-mends that people who already have type 2 diabetes check
their blood glucose levels before andaft er exercise to see how
theirbodies react to diff erent activi-ties. Understanding such
reac-tions can help people with type 2 diabetes prevent their blood
glu-cose levels from getting too highor too low.
Exercise is essential to ahealthy lifestyle. But while regu-lar
exercise can instantly im-prove your quality of life, it also can
reduce your risk for a host of potentially deadly ailments.
How to make exercise more enjoyable
Signing up for a class and working out with friends are great
ways to make exercise more enjoyable.
Sedentary lifestyles can be dangerous to human health. Nu-merous
studies have linked sed-entary lifestyles to various dis-eases,
including type 2 diabetes, heart disease and stroke. But in spite
of those connections, sed-
entary lifestyles are on the rise.According to the National
Health and Nutrition Examina-tion Survey from the Centers for
Disease Control and Prevention, both men and women are engag-ing in
physical activity a lot less frequently than in years past. Th e
survey, which examined da-ta between 1988 and 2010, found that
women who reported not
engaging in physical activity rose from 19 percent to 52
percent, while fi gures for men rose from 11 percent to 43
percent.
Many men and women fi nd physical activity unenjoyable, which
may make it diffi cult for them to include exercise in their daily
routines. Th e following are some approaches men and wom-en living
sedentary lifestyles can take to make physical activity more
enjoyable.
Find activities you like. Physical activity is not limited to
working out in a gym. Ma-ny adults fi nd gyms great and
motivational places to get in shape, while others are bored by
strength-training or intimidated by gyms. Finding a physical
ac-tivity you enjoy increases the chances that you will make
exer-cise a part of your daily routine. Yoga, walking and cycling
are just a few of the many physical activities that can help you
live a less sedentary life.
Get a workout buddy. An-other way to make exercise more
enjoyable is to enlist a friend to workout with you. Friends can
supply motivation on those days when you dont feel like working out
while also making workouts more enjoyable by sharing a few laughs
as you lift weights, walk around the neighborhood or en-gage in
whatever physical activ-ity you do together.
Set specifi c goals. Exercise al-so becomes more enjoyable when
you establish specifi c goals that give you something tangible to
work toward. You are more likely to enjoy what youre doing if you
reach your goals along the way than if you dont set any goals and
simply go through the motions. You also can reward yourself for
reaching certain goals, which will undoubtedly make your eff orts
more enjoyable.
Involve other interests in your exercise routine. If exercise
truly bores you, fi nd ways to in-
corporate your other interests in-to your workout routine.
Ratherthan spending 30 to 60 minutes simply running on a
treadmill,take your tablet along with you and stream your favorite
televi-sion shows. If possible, catch upon reading while you ride
the exercise bike. Combining yourworkout routine with other
pas-sions can make your exerciseroutines more enjoyable, mak-ing
you more likely to commit to them on a regular basis.
Sign up for classes. Gyms are more than just weight rooms
andcardio machines. Many gymsnow off er classes like
Zumba,kickboxing and yoga, which can make exercise more communaland
fun. If the weight room isntyour thing, fi nd a gym that off
ersclasses youre likely to embrace.
Exercise need not be dull, and men and women looking to beless
sedentary can look for ways tomake working out more fun in aneff
ort to reach their fi tness goals.
How to adjust to a healthier diet
Change oft en requires an adjustment period. Men and women who
switch jobs may need a few weeks before they feel fully comfortable
in a new offi ce, while students changing schools may also need
some time to adapt to their new surroundings.
An adjustment period is also
common when people decide to adopt healthier diets. Diet is oft
en habit-forming, and men and women will need some time to adjust
as they kick some bad dietary habits in favor of health-ier fare.
Th e following are some simple ways to make that ad-justment period
a little easier to swallow.
Go slowly. Some people are capable of going cold tur-key when
adjusting to a new diet, while others must take a more gradual
approach. Unless a health condition that requires immediate change
is driving your dietary changes, take things
slowly so your body acclimates to its new diet over time. Such
an approach may make your eff orts more successful over the long
haul than making more sudden, drastic changes. For example,
suddenly cutting your daily calo-rie intake in half may force you
into old, unhealthy habits when hunger pangs inevitably arise. But
gradually reducing your ca-loric intake over time may make it
easier for your body to adjust, decreasing the likelihood that you
will relapse into bad habits.
Explain your motivation to loved ones. Adults, especially
married men and women and
parents, may fi nd adjusting to a new diet especially diffi cult
un-less their spouses and/or families are making similar
adjustments. If you are the only member of your household who will
be ad-justing to a new diet, explain your eff orts and motivation
to your loved ones. Such an explana-tion will make them less likely
to bring unhealthy foods into your home. In addition, your loved
ones can prove an invaluable source of support as you make this big
adjustment in your life.
Embrace positive results, even if they are initially
under-whelming. Just because you have
adopted a new diet does not mean you will see immediate results.
Fad diets meant to last just a few weeks may produceimmediate
results, but such re-sults likely will not withstand the test of
time, and you may even gain weight when you revert to some of your
old eating habits. Th e right diet will produce long-lasting
results, but you must al-low for some time before suchdiets lead to
signifi cant weightloss. In the meantime, place more emphasis on
how you feelthan the fi gure that shows up onyour bathroom scale
each morn-ing. Upon adopting a healthier
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310diet, you will start to notice how much better you feel than
you felt when eating a diet fi lled with fatty, unhealthy foods.
Remind
yourself of this extra hop in your step as you continue on the
path to a healthier lifestyle.
Dont give up. Your adjust-
ment period will require some discipline, and there may be
mo-ments when you backslide into bad habits. If that happens,
dont
allow it to derail all of the prog-ress you have made since
switch-ing to a healthier diet. Just ac-cept that you had a setback
and
resolve to do your best to avoidhaving another one. Th e
sooneryou get back on a healthier track, the better you will
feel.
Seasonal allergy triggersAllergic reactions occur when
the bodys immune system at-tacks an oft en harmless sub-stance
like animal dander, food or pollen. Medication can help reduce the
severity of such reac-tions, but some allergy suff erers fi nd
allergic reactions inconve-nient nuisances even with
medi-cation.
Understanding what triggers allergic reactions may help some
people avoid them or make them easier to handle. Th e following are
some of the more common allergy triggers and how men and women suff
ering from aller-gies can avoid them.Pollen
Pollen is perhaps the best-
known allergy trigger. A fi ne, of-ten yellow substance thats
essen-tial to the fertilization of fl owers, pollen can be spread
by wind, insects or other animals. Hay fever suff erers may sneeze
or ex-
perience a runny nose and itchy eyes when pollen spreads.
Over-the-counter medications, such as Claritin, can be especially
eff ective at relieving symptoms of seasonal allergies. But allergy
suff erers also can combat high pollen counts by staying indoors on
windy days and closing their windows and running their air
conditioners.Pet dander
Dander are fl akes of skin in an animals fur or hair. Because of
their microscopic size, these fl akes of skin can easily attach and
remain attached to bedding, fabrics and furniture. Many people keep
their pets even if they develop allergies to dander.
Should such a situation arise, do not allow your pet into your
bed-room, bathe the animal regularly and remove carpeting in favor
of bare fl oors or washable rugs.Mold
Mold is a furry growth of minute fungal hyphae that is oft en
found in damp parts of a home, such as basements and bathrooms.
Mold also can be found in grass and mulch, trig-gering allergic
reactions when men and women spend time in their yards. To avoid an
aller-gic reaction triggered by mold, make sure moist areas of your
home get fresh air regularly and routinely clean ceilings or other
areas where mold may grow.
Dust mitesTiny bugs that live in bedding,
carpets, curtains, upholstery,and mattresses, dust mites feed on
dead skin cells from peopleand pets. Dust mites also may feed on
bacteria, fungi and pol-len. Dust mites thrive in humidconditions,
but these pests canbe combatted with hypoaller-genic pillows and
mattress cov-ers. Removing materials that col-lect dust, such as
carpet, also can reduce the number of dust mites.
Seasonal allergies aff ect mil-lions of people. But such suff
er-ers can combat their seasonalallergies by taking several
pro-active approaches to eliminateallergens before reactions
occur.
How to overcome common roadblocks to weight loss
Diet, exercise and maintain-ing a healthy weight are essential
elements of a healthy lifestyle. Adapting to a new diet and
em-bracing a new exercise regimen
requires a strong commitment, but so, too, does maintaining a
healthy weight once those pounds have been shed.
Losing weight can be diffi -cult, and many people who set out to
shed a few extra pounds encounter a handful of com-mon obstacles
along the way. Th ese roadblocks do not disap-pear once weight has
been lost, which only highlights the long-term approach men and
women must take as they look to lose weight and keep pounds off for
the long haul. Th e following are a handful of obstacles men and
women may face as they look to lose weight and keep weight off for
years to come.Snacks
Snacking is perhaps the biggest obstacle to weight loss many
men
and women will face. Choosing the wrong snacks can compro-mise
your eff orts to lose weight, but the right snacks can provide
energy boosts without negatively impacting your waistline. Rather
than high-calorie snacks that of-fer little nutritional value,
choose low-calorie alternatives. For ex-ample, instead of fried
tortilla chips, opt for reduced-sodium baked chips instead. In lieu
of ice cream on a warm aft ernoon, choose low-fat yogurt, which can
be just as refreshing without all those empty
calories.Restaurants
Dining out is another poten-tial obstacle for men and wom-en
trying to lose weight. Avoid buff et-style restaurants or those
establishments you know serve especially large portions. When
dining out, ask to swap high-cal-orie side dishes with
vegetables when possible, and choose nu-tritional, low-calorie
entr?es that wont compromise the hard work you put in all week
eating at home.Busy schedules
One common obstacle that compromises even the most dedicated
weight loss eff orts is a hectic schedule. Commitments to career
and family can make it easy to veer off course with regard to diet.
Planning is oft en an ef-fective way to overcome a hectic schedule.
Plan meals in advance so you are not tempted to order takeout or
delivery aft er a long day at the offi ce. Use weekends to schedule
and plan your week-night meals, preparing meals in advance when
possible and using a slow cooker so your meals are
cooking while youre at the offi ceand ready to eat the moment
youarrive home at night.Setbacks
Setbacks are another commonobstacle that can threaten weightloss
goals. Everyone experiencesa setback or two as they attemptto lose
weight and keep thatweight off . Dont allow such set-backs to
derail your weight loss eff orts, and dont beat yourself up when a
setback occurs. Re-spond by rededicating yourself to your weight
loss eff orts, and before you know it, you will be back on
track.
Men and women can expectto face some common obstacles as they
attempt to lose weight.Anticipating those obstacles is a great way
to ensure they dontderail your weight loss eff orts.
Treat skin with careAccording to the American
Cancer Society, skin cancer ac-counts for the largest number of
cancer diagnoses in the United States. Each year, nearly fi ve
mil-lion Americans are treated for skin cancer, with most cases
be-ing nonmelanoma skin cancer, typically diagnosed as basal cell
carcinoma or squamous cell car-cinoma.
But skin cancer is not the only condition that can aff ect the
skin. From rosacea to eczema to acne to psoriasis, the skin can be
af-fected by numerous conditions, many of which can be both
un-comfortable and embarrassing. Keeping skin healthy requires
eff ort, and there are many things men and women can do to
pro-tect their skin and reduce their risk for various
conditions.
Schedule routine visits to a dermatologist. Dermatologists can
treat and help prevent dis-orders of the skin, and men and women
should make annual vis-its to their dermatologist to en-sure their
skin is healthy. Derma-tologists can diagnose if a mark or a
blemish is something benign or serious and provide informa-tion on
various courses of treat-ment. As with any specialist,
der-matologists may be well versed on new and innovative care. If
anything on your skin seems
suspect, visit a dermatologist right away.
Protect yourself from the sun. Th e single best thing you can do
for your skin is to protect it from the sun. Not only can a
lifetime of sun exposure cause wrinkles and age spots, it can lead
to cancer. Use a broad-spec-trum sunscreen with an SPF of at least
15. Apply it every two hours or more oft en. Make sunscreen a part
of your daily regimen, ap-plying it as you would moistur-izer or
antiperspirant.
Quit the habit. Th e Mayo Clinic says smoking narrows tiny blood
vessels in the outermost layers of skin, which decreases
blood fl ow. Th is robs the skin of oxygen and nutrients it
needs to
stay healthy. Smoking also can damage the collagen and elastinin
the skin, which promotes elas-ticity.
Be gentle to the skin. Usemild cleansers and limit showers and
baths to warm water. Mois-turize dry skin if it is problemat-ic.
Pat skin dry aft er washing anddo not tug or rub skin
excessively.
Inspect skin regularly. Rou-tinely check your skin for any
changes and share any concernswith your doctor. Schedule an-nual
skin checks as part of yearly physical examinations.
Taking these steps can help you maintain healthy skin and
prevent ailments in the years to come.
Nip the nail biting habit for your healthBiting your nails puts
you at
the risk of infection and other health ailments.
Nail biting, also known as on-ychophagia, is a common habit that
aff ects people of all ages. Biting your nails usually stems
from stress or forms as a nervous habit. Most research says that
children and teenagers make up the greatest number of regular nail
biters.
On the surface nail biting may seem like a trivial thing in
terms of aff ecting your health. Although it can seem like
biting your nails does nothing more than make the hands look less
at-tractive, there are actually other dangers to repeated nail
biting that people prone to the habit
should consider.Firstly, biting your nails can
be an unsanitary behavior. Th e fi ngers can pick up all
measures of contaminants, and the nails can be an ideal location
for bac-teria to thrive since nails are
more diffi cult to keep clean thanthe surface of the hands.
Accord-ing to the American Academy of Dermatology, bacteria like E.
coli can live beneath the tips of yournails. When you bite your
nails, those bacteria end up in your
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312gastrointestinal system and can lead to infection. Th e nails
also can harbor fecal matter and ma-ny other unsavory microscopic
particles, even parasites. Biting your nails gives these tiny
invad-ers easy access to your body.
Nail biting also may lead to infections on the fi ngers around
the nail bed. Th e infection, called paronychia, causes red-
ness, swelling and pain around the nail. Microorganisms can get
into the skin through tiny tears and abrasions that occur while
biting the nails and cuticles, says Th e Mayo Clinic. If the
infection damages the nail bed, you can end up aff ecting nail
growth.
Should you have warts on your hands or fi ngers, they eas-ily
can be transfered to your lips
and mouth through nail biting.Nail biting also can cause
problems to your teeth. Pro-longed nail biting may aff ect how
the teeth form in children. It can interfere with dental
oc-clusion, or the manner in which the upper and lower teeth come
together to bite. Eventually teeth can shift out of position. Th e
Academy of General Dentistry
estimates that nail biting can result in thousands of dollars of
extra dental work.
While biting your nails may seem like a harmless habit, it
ac-tually can aff ect personal health in a number of ways. Explore
the diff erent ways to keep frombiting your nails to improve the
health of your fi ngers, your teethand the rest of your body.
Oral health impacts overall healthA healthy mouth is good
for
more than just a pretty smile. Oral health can aff ect the
entire body, making dental care more than just a cosmetic
concern.
Many people know that poor oral hygiene can lead to gum disease,
tooth decay and even lost teeth. But are you aware that failing to
brush or visit the dentist regularly also can lead to more serious
health issues? According to Colgate, recent research suggests that
there may be an association between oral infections, particularly
gum disease, and cardiovascu-lar disease and preterm birth. Gum
disease also may make diabetes more diffi cult to con-trol, since
infections may cause insulin resistance and disrupt blood
sugar.
Your mouth also can serve as an infection source elsewhere in
the body. Bacteria from your mouth can enter the blood-stream
through infection sites in the gums. If your immune
system is healthy, there should not be any adverse eff ects.
How-ever, if your immune system is compromised, these bacteria can
fl ow to other areas of the body where they can cause infection. An
example of this is oral bacte-ria sticking to the lining of
dis-eased heart valves.
Other links have been found between oral health and over-all
health. In 2010, researchers from New York University who reviewed
20 years of data on the association concluded that there is a link
between gum infl amma-tion and Alzheimers disease. Re-searchers in
the UK also found a correlation. Analysis showed that a bacterium
called Porphy-romonas gingivalis was present in brains of those
with Alzheim-ers disease but not in the sam-
ples from the brains of people who did not have Alzheimers. Th e
P. gingivalis bacterium is usually associated with chronic gum
disease and not dementia.
Researchers also have found a possible link between gum disease
and pancreatic cancer. Harvard researchers found that men with a
history of gum dis-ease had a 64 percent increased risk of
pancreatic cancer com-pared with men who had never had gum disease,
based on stud-ies of men from 1986 through 2007.
While oral health issues may lead to other conditions over time,
symptoms also may be in-dicative of underlying conditions of which
a person is unaware. Infl ammation of gum tissue may be a warning
sign of diabetes.
Oral problems, such as lesions in the mouth, may indicate the
presence of HIV/AIDS. Dentistsmay be the fi rst people to diag-nose
illnesses patients dont even know they have.
An important step in main-taining good overall health is to
include dental care in your list of preventative measures. Visit
thedentist for biannual cleanings or as determined by the doctor.
Donot ignore any abnormalities in the mouth. Maintain good oral
hygiene at home by brushing twice a day and fl ossing at leastonce
per day. Mouthwashes andrinses also may help keep teeth and gums
healthy.
Oral health and other systemsof the body seem to be linked.
Taking care of your teeth pro-motes overall health.
Maintain a safe and healthy pregnancy
Youve received the good news, now it is time to take care of
your body and the new life growing inside of it.
Th ousands of women will be-come pregnant this year for the fi
rst time. Pregnancy can trigger thoughts of the future and mak-ing
plans for when the baby ar-rives. It also can be a time to take
inventory of personal health to
make changes that will benefi t expecting mothers and the
chil-dren growing within them. Pri-oritizing overall health is a
great way to increase your chances of a safe and healthy
pregnancy.
Visit an obstetrician or mid-wife as soon as possible. Once the
pregnancy test comes out posi-tive, make an appointment with your
doctor to discuss the course
of the pregnancy and what can be done from the start. Doctors
may schedule blood screenings and estimate due dates. Th ey also
will go over nutrition and care guidelines, which will usu-ally
include a regimen of prena-tal vitamins.
Discuss age and risk factors with the doctor. Th e Centers for
Disease Control and Prevention point out that there has been a
societal shift in the age at which most women become pregnant, with
many waiting until later in life to start their families. Where-as
ages 2024 used to be the peak time for pregnancy, many women in
North America now become pregnant for the fi rst time between the
ages 25 and 29, while many more wait until their 30s. Waiting
longer to become pregnant for the fi rst time may increase a womans
risk for cer-tain conditions during pregnan-cy. Your doctor can
answer any questions you may have and let you know about additional
test-ing that may be necessary.
Dont overeat. Eating right is one of the best things you can do
for yourself and the baby. Any-thing you put in your body can aff
ect the baby, so prioritize a healthy diet. Contrary to popular
belief, you do not need to eat for two. During the fi rst few
months, you may not have much of an ap-petite. Th e fetus does not
require many additional nutrients until the end of the pregnancy.
Only then will an increase of 200 calo-ries or so be adequate.
Speak with your physician about what con-stitutes healthy and
unhealthy weight gain during pregnancy.
Choose healthy foods. Avoid undercooked foods and soft cheeses
that may harbor bacte-ria. Some seafood, such as tuna or shark, may
contain high levels of mercury. Lean meats, fruits, vegetables, fi
ber, and dairy prod-ucts can fuel your body and keep the baby
growing.
Continue to exercise. Unless there are complications during your
pregnancy, you likely can continue to exercise. However,
dont overdo it with exercise,and call your doctor if you
ex-perience any adverse side eff ectsduring or aft er exercise
sessions.
Avoid drugs, tobacco and al-cohol. Smoking, taking drugs or
drinking during pregnancy can cause serious health problems for the
baby. Miscarriage, pre-mature birth, low birth weight, and SIDS are
just a few of thepotential side eff ects of drink-ing alcohol,
smoking tobacco or taking drugs while pregnant, advises Baby
Center. Avoid thesebehaviors and always check witha doctor before
taking any over-the-counter or herbal remediesas well.
Get educated. Pick up abook from a reputable doctoror author so
that you can better understand your pregnancy. It can save you
stressful momentsand keep your pregnancy on a healthy track.
CAPTION: Youve receivedthe good news, now it is time to take
care of your body and thenew life growing inside of it.
Preparing for your mammography visitAnnual mammograms are
widely recommended for wom-en beginning at age 40. Some
estimates suggest that more than 48 million mammography screenings
are performed in the United States every year.
Whether it is a womans fi rst mammography or her twentieth,
preparing for the appointment can ease anxiety and make the
experience go more smoothly.
Th e follow-ing are some guidelines to consider when preparing
for a mammography visit.
Choose a reputable and certified facil-ity. Select a ra-diology
center
that is certified by the FDA, which means it meets current
standards and is safe. Many women also prefer to select a facility
that is covered by their health insurance. Plans usual-ly allow for
one mammogram screening per year.
Time your visit. Schedule the mammogram to take place one week
after your men-strual period if you have not
reached menopause. Breasts are less likely to be tenderat this
time. Also, schedule your visit for a time when youare not likely
to feel rushedor stressed. Early in the day works best for
many.
Dress for the occasion. Two-piece ensembles enable you to only
remove your shirt and brafor the examination. A blousethat opens in
the front may be
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Aug 17 2015
Denver Museum of Nature & Science Free Day2001 Colorado
Blvd., Denver, CO
80205From: 9:00 AM to 5:00 PM
Aug 18 2015
Live Music by Ray WilsonLila B. Lounge5345 Landmark Place,
Greenwood
Village, CO 80111From: 5:30 PM to 8:30 PM
Aug 21 2015
Sticks and Stones Opening ReceptionSYNC Gallery931 Santa Fe Dr.,
Denver, CO 80204Starting: 6:00 PM
Aug 21 2015 Aug 22 20152015 Old Fashioned Corn Roast
FestivalLoveland Chamber of Commerce4th Street and Railroad,
Loveland, CO
80538Downtown Loveland Between 4th
Street and RailroadFriday: 5:00 PM, Saturday: 7:30 PM
Aug 20 2015 Sep 26 2015
Space
Gallery 9701015 S Lincoln Ave, Loveland, CO
80537Gallery Nine SeventyFrom: 11:00 AM to 6:00 PM
Aug 22 2015
Firefighter Appreciation Free Day
Denver Firefi ghters Museum1326 Tremont Pl., Denver, CO
80204From: 10:00 AM to 4:00 PM
Jul 17 2015 Sep 15 2015
When Push Comes to Shove Jeffrey GibsonVisions West
Contemporary1715Wazee St., Denver, CO 80223From: 11:00 AM to 6:00
PM
Jul 17 2015 Aug 22 2015
Gone to the DogsNiza Knoll Gallery LLC915 Santa Fe Dr., Denver,
CO 80204Niza Knoll Gallery LLCStarting: 1:00 PM
Aug 16 2015Colorado Convention Center Public Art Tour700 14th
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Starting: 1:00 PM
Aug 15 2015Larimer Square Original Block PartyLarimer Square1430
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Aug 15 2015 Aug 16 2015
Golden Fine Arts FestivalHistoric Downtown Golden11th Street
& Washington Avenue,
Golden, CO 80401From: 10:00 AM to 5:00 PM
Aug 13 2015 Aug 29 2015
Ranch Dressing & Other Coping Mechanisms
Square Product Th eatre2590Walnut Street, Boulder, CO 80302$13
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Aug 21 2015Rock, Circus, Masquerade: A Midsummer Nights HallowTh
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Life of the PartySkyline ChorusBuell Th eatre in the Denver
Performing
Arts Complex1400 Curtis St., Denver, CO 80204$20 $33Starting:
7:00 PM
Aug 15 2015Feel This MomentDSaenz Productions300 Strong St,
Brighton, CO 80601$25Starting: 7:00 PM
Aug 13 2015 Aug 16 2015
Cristela AlonzoComedy Works Downtown in Larimer
Square1226 15th St., Denver, CO 80202Th ur/Sun: $22,
Fri/Sat:$27Th ursday: 8:00pm, Fri/Sat: 7:30pm &
9:45pm, Sunday: 7:00pm
Aug 15 2015Brandi Carlile with Gregory Alan IsakovRed Rocks Park
& Amphitheatre18300 W. Alameda Pkwy., Morrison,
CO 80465$37.50 $50.00Starting: 7:00 PM
Aug 15 2015Bret MichaelsHudson Gardens6115 S. Santa Fe Dr.,
Littleton, CO
80120
N30/811 08.14.2015 e-mail: [email protected] Simply the best
RUSSIAN DENVER / HORIZON
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3 21
$26 $36Starting: 6:30 PM
Aug 15 2015
KIDZ BOP Make Some Noise TourParamount Th eatre1631 Glenarm Pl.,
Denver, CO 80202$27 $50Starting: 3:00 PM
Aug 16 2015
Kenny LogginsHudson Gardens6115 S. Santa Fe Dr., Littleton,
CO
80120
$35 $45Starting: 6:30 PM
Aug 16 2015 Aug 17 2015
Foo FightersFiddlers Green Amphitheatre6350 South Greenwood
Plaza
Boulevard, Englewood, CO 80111$42.50 $75.00Starting: 7:00 PM
Aug 18 2015Fifth HarmonyParamount Th eatre1631 Glenarm Pl.,
Denver, CO 80202$37.50Starting: 7:00 PM
Aug 18 2015Gipsy Kings Acoustic: Featuring Nicolas Reyes and
Tonino BaliardoDenver Botanic Gardens1007 York St., Denver, CO
80206$77 $82Starting: 6:30 PM
Aug 18 2015Jackson BrowneRed Rocks Park & Amphitheatre18300
W. Alameda Pkwy., Morrison,
CO 80465$39.50 $89.50Starting: 7:30 PM
Aug 18 2015MiguelAXS.com935 East Colfax, Denver, CO
80218$39.50Starting: 9:00 PM
Aug 19 2015Pat Benatar & Neil GiraldoParamount Th eatre1631
Glenarm Pl., Denver, CO 80202$39.50 $65.00Starting: 8:00 PM
Aug 21 2015Rock, Circus, Masquerade: A Midsummer Nights HallowTh
e Silent Still4335 West 44th Ave., Denver, CO
80212$17Starting: 8:30 PM
Aug 21 2015 Aug 22 2015Gentlemen of the Road Salida Stopover
KBCO$199Vandaveer RanchAll Day
Aug 22 2015Farm To TableCherokee Ranch and Castle
Foundation6113 Daniels Park Rd., Sedalia, CO
80135$100From: 6:00 PM to 10:00 PM
Aug 17 2015 Aug 23 2015USA Pro ChallengeCivic Center ParkE.
Broadway Ave. & Colfax, Denver,
CO 80202
Aug 18 2015 Aug 19 2015August Discovery DaysWOW! Childrens
Museum110 N. Harrison Ave., Lafayette, CO
80026General AdmissionFrom: 10:00 AM to 1:00 PM
Aug 14 2015 Aug 28 2015CinderellaRed Rocks Community
College13300West Sixth Avenue, Denver, CO
80228$5Starting: 2:00 PM
Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
Euro Market Deli
4329 NAcademy Blvd
Colorado Springs,CO 80918
, , , ,
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:- 10 8
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RUSSIAN DENVER / HORIZON
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3 23
ARIES - Mar 21/Apr 20It almost seems as if something is
work-
ing against you this week, Aries. It could just be your
overactive imagination. Channel your energy into a creative
project.TAURUS - Apr 21/May 21
You may get swept away in some lifelike dreams this week,
Taurus. It may be diffi -cult to discern when youre awake or
asleep. Dont get carried away.GEMINI - May 22/Jun 21
Gemini, a professional predicament may have you feeling as if
you have been run ragged. Regroup, even if it means taking a few
days off . Th is time away is just the rem-edy you need.CANCER -
Jun 22/Jul 22
Its nearly impossible to stick to your schedule this week,
Cancer. Too many things will pop up, and youll be spending your
time juggling multiple responsibilities.LEO - Jul 23/Aug 23
Leo, your imagination may push you in the wrong direction this
week. Daydream-ing instead of getting things done is risky. Focus
on the tasks at hand.VIRGO - Aug 24/Sept 22
Virgo, your coworkers will come through in a big way this week.
Make the most of this opportunity to work together as a team, and
it will pay dividends going forward.LIBRA - Sept 23/Oct 23
Libra, a little daydreaming can be good for the soul. Give
daydreams their due time, but remember to refocus on real life as
well. Youre up to a challenge you face this week.SCORPIO - Oct
24/Nov 22
Scorpio, your schedule is about to clear up so now is a great
time to take some time
off . You deserve a break aft er buckling down for so long.
Relax and enjoy yourself.SAGITTARIUS - Nov 23/Dec 21
You know what needs to be done, Sagit-tarius. You may not have
enough manpower to get everything accomplished, so put out a few
feelers to see who is up to helping.CAPRICORN - Dec 22/Jan 20
Capricorn, continue with your consistent approach to handling
your many responsi-bilities. Youre juggling a lot these days, and
youre benefi ting from your work ethic.AQUARIUS - Jan 21/Feb 18
Aquarius, adhere to your original plan this week, avoiding
distraction until the tasks at hand are a distant memory. Your plan
is reliable and sure to work.PISCES - Feb 19/Mar 20
Its nearly impossible to hide your emo-tions right now, Pisces.
So why not share them and get some support from friends and
family?
FAMOUS BIRTHDAYS
AUGUST 2 Sam Worthington, Actor (39)AUGUST 3 Ryan Lochte,
Athlete (31)AUGUST 4 Barack Obama, President (54)AUGUST 5 Lolo
Jones, Athlete (33)AUGUST 6 Vera Farmiga, Actress (42)AUGUST 7
Charlize Th eron, Actress (40)AUGUST 8 Connie Stevens, Actress
(77)
ARARRIEIEIES SS - MaM r 21212 /A/A/Apr 22200It almost seems as
if something is work-
offffoff . YYYoou dddeserveve a bbrreakkk aft fterer bbbucu
klklklini g dod wnnfor so long. Relax and enjoy yourself.
HoroscopeHoroscope
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720-397-2290 [email protected]
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Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
-
324optimal. Some facilities require you to wear a paper gown for
the exam.
Watch your grooming prac-tices. Youll be advised to abstain from
wearing powder, perfume, deodorant, ointment, and lo-tions on the
chest or around the area. Th ese substances may
look like an abnormalities on the mammogram image, potentially
resulting in false positive diag-noses.
Take an OTC pain medica-tion. Mammograms are not nec-essarily
painful, but they can put pressure on the breasts, which creates
discomfort. Breasts are
compressed between a plastic plate and the imaging machine. Th
is spreads out the tissue and helps create a clearer picture. If
your breasts are tender, medi-cations like acetaminophen or
ibuprofen taken an hour before the appointment may ease
dis-comfort.
Expect a short visit. Mam-mogram appointments typi-cally last
around 30 minutes. Th e technician will mark any moles or
birthmarks around the breasts so they can be ignored on the
imaging. Youll be asked to hold your breath as the images are
taken. If the images are accept-
able, you are free to go. But newimages may be needed in
someinstances.
Mammograms are now aroutine part of womens pre-ventative health
care. Th e pro-cedure is simple and appoint-ments are quick and
relativelypainless.
Avoid contraction of foodborne illnesses
A food thermometer helps ac-curately gauge food doneness to
prevent illness from undercook-ing.
Stomach bugs are rarely pleas-ant. Such bugs can last several
days and result in missed school or work and even turn into
something more serious, like de-hydration. Many stomach bugs,
whether they are the result of a
virus or germs brought home from school, may be the result of
poorly handled food.
Foodborne illnesses cause about 325,000 hospitalizations and
5,200 deaths nationwide each year, says the Centers for Disease
Control and Prevention. Under the right conditions, vari-ous
bacteria can proliferate in food and result in bugs charac-
terized by bouts of nau-sea or vomiting.
While many food-related ailments are innocuous, one never knows
when some-thing ominous could be lurking in the foods one has
eaten. In many cases, preventing food-related illness needs to
begin even before food is brought into the home.
At the storeShop at stores that
take proper food han-dling seriously. Look for clean stores
that
properly refrigerate foods.Inspect frozen or refrigerated
foods to make sure nothing ap-pears open or tampered with. If
food is packed in clear wrap-ping, check to see that the food does
not have a lot of ice crystals, which may mean it thawed out and
then was refrozen. Select canned foods that are in packag-es
without dents or bulges. Dents
may compromise the cans seam and let in contaminants, while
bulges may indicate improper sealing or processing, contami-nating
the food inside the can.
Shop for perishable foods last so you minimize the amount of
time they are without refrig-eration. If you expect that it will
take you longer than an hour to get home, consider transporting
foods in insulated bags or a cool-er to preserve their
freshness.
At homeDo not leave foods that need
to be chilled sitting out for long periods of time. Refrigerate
and freeze foods promptly aft er un-packing them from the store or
aft er a meal is over. When de-frosting foods, do not do so on the
kitchen counter. Instead, use the refrigerator or run frozen
packages under water.
All fresh produce should be rinsed thoroughly before use, even
if stores say the foods have already been washed. Produce can
retain bacteria from the fi elds where it was grown. Also
wash the skins or rinds of foodsbefore peeling or slicing, or
youmay transfer bacteria to the fl eshof the food.
Wash and disinfect hands,utensils, cutting boards, and anyother
surfaces aft er handling rawmeats and poultry. Try to con-tain
juices from meats so theydo not get all over countertops.Always use
separate utensils forpreparing uncooked meats andproduce.
Cook foods to the recom-mended temperature and checkwith a food
thermometer. Keepin mind that some foods maycook unevenly,
especially in mi-crowaves. Stir and keep cookingto ensure even heat
distribution.
Do not overload the refrigera-tor and freezer; otherwise theymay
not chill foods suffi ciently.Check that the appliance isworking
properly.
Avoiding foodborne illnessesrequires diligence at the storeand
at home. With care, mem-bers of the household can re-main
healthy.
N30/811 08.14.2015 e-mail: [email protected] Simply the best
RUSSIAN DENVER / HORIZON
.
.
, , . , ,
, .
. 720-358-4543WE ARE CURRENTLY LOOKING FOR HIGH ENERGETIC
TEACHERS TO
WORK WITH OUR INFANT/TODDLER/PRESCHOOL AGE CHILDREN (bilingual
preferred - Russian).
Come to work where you are encouraged to explore, create and
learn every day.
We offer competitive wages, paid vocation time, paid sick days
and great health benefits.
Contacts us today! 720-358-4543 or email: resume
[email protected]
from p.12
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, , , , , , , , , , .
Black Sea Market7920 E Mississippi Ave # M Denver, CO 80247
(303) 743-8163
/
- -
Apple ...
-
(720)-234-5027
www.denverscomputerrepair.com
$30
Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
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326 39
* IRN Home Care, , -2
*
**
*
10697 E Dartmouth Ave. Aurora, CO
80014
N30/811 08.14.2015 e-mail: [email protected] Simply the best
RUSSIAN DENVER / HORIZON
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3 27
??
! !
:
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,
.
(Steve) DC
.: 303-885-4645 303-693-7670
: 4090 S. Parker Rd.,#125 Aurora, 80014
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Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
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Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
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RUSSIAN DENVER / HORIZON
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3 31
2777-A S. Havana St., Denver, CO 80014303-743-5103
"First time buyer"
USED CARS,
It's easy to buy at Mile HighIt's easy to buy at Mile High
150 USED CARS 3 30 - .
303-743-5100303-743-5100
PARKER
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golfcourse
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Acura Honda
Colorado Russian Newspaper published in English 720-436-7613
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332
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RUSSIAN DENVER / HORIZON
:, , , ,
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. 720-231-6283.
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Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
! ! !Law Offices of Stan Epshtein6795 E. Tennessee Ave. Suite
380 Denver, Colorado 80224 303-377-5577
, 1993 .
*** ******
*** LEGAL SEPARATIONDUI- c
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Anastasiya'sResidential Cleaning Services
720-579-8910www.lightsofrussia.com
-
334
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RUSSIAN DENVER / HORIZON
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Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
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336
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Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
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338
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RUSSIAN DENVER / HORIZON
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Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
ASPEN AUTOBODY , . , .
Used Car Dealer
Buy-Sell-Trade
Autobody Autoglass
Complete Automative Repair
6829 Leetsdale DriveDenver, CO 80244
303-359-4121
Leetsdale & Oneida
ASPEN AUTOBODY ?
?
? ?
303-394-0263303-394-0263 office, office,
303-359-4121303-359-4121 cell, cell, 303-394-0983303-394-0983 fax
fax
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:e-mail: [email protected]: mikhailobukhovphone:
303-587-7006
e-mail: [email protected]
720-341-3330
surety bonds
303-955-7193
-
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N30/811 08.14.2015 e-mail: [email protected] Simply the best
RUSSIAN DENVER / HORIZON
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Colorado Russian Newspaper published in English 720-436-7613
www.gorizont.com/rd RUSSIAN DENVER
-
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303-755-2436
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part-time
HOME CARERESPECT
303-757-0634
N30/811 08.14.2015 e-mail: [email protected] Simply the best
RUSSIAN DENVER / HORIZON
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3 4319
The Accounting & Business School of the Rockies5420 South
Quebec Street #100, Greenwood Village, CO 80111
Accounting Technician Certificate Training Program
!
303-755-3248
Live ClassroomPrepare for a new career in Bookkeeping in just 5
months of training.* Receive training in a number of areas from
Accounting to QuickBooks and Microsoft Suite. * Get the opportunity
to complete real life bookkeeping simulation projects. * Upon
successful completion of our program you will receive JOB PLACEMENT
assistance to find your first job in this in-demand field.
Enroll in our Live Classroom training that starts on August 24,
2015 by August 17, 2015 and receive a $1000 discount.
For more information and to schedule your campus visit call
303-755-3248.
PHO 99PHO 99
211 E County Line Rd Littleton, CO 80122
(720) 283-6683
Happy Hours - Tu-Sat - 3 pm - 6 pmHappy Hours - Tu-Sat - 3 pm -
6 pmSun-Mon - 3 pm - 9 pmHappy Hours - Tu-Sat - 3 pm - 6 pmHappy
Hours - Tu-Sat - 3 pm - 6 pmSun-Mon - 3 pm - 9 pm
Buy 1 Beer Get 1 FreeBuy 1 Beer Get 1 FreeBuy 1 Beer Get 1
FreeBuy 1 Beer Get 1 Free
BudweiserBudweiserBudweiser lightBudweiser lightStellaStella
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PHO - .
PHO - .
Colorado Russian Newspaper published in English 720-436-7613
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720-495-0073
NN N30/811 08.14.2015 811 811P.O. Box 4551, Englewood, CO,
80155
. 3 101
Yes
3 8
8- 8- , ,
303-995-2006 303-995-2006
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PARK MEADOWS & LONE TREE9049 Forsstrom Dr Suite 227, Lone
Tree, CO 80124 9049 Forsstrom Dr Suite 227, Lone Tree, CO 80124
Circadia by Dr. Pugliese. (advanced profes-sional skin care
line)
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medical director, Dr. Guy Clifton).
Oxygen facial Hydra facial : (microneedling), ultrasonic,
dermaplaning and medical peels ( ) .
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20%OFF
sional skin care line)
Ooh La La Med Spa
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oohlala.skincaretherapy.net
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303-918-4077 Zermene (English) 720-382-8938 O ( )
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3 3
, , 3 , 2 , , 2 . $139,900
, 3 , 2 , , . 1986 . $112,900.
. 3 , 2 , 2 . 1580 sqft Cul-de-sac Lot. $110,900.
, ,2 , 2 , Loft. 2346 sqft. 2006 . $180,500
, - , 3 , 2 , 1524 sqft , , - 2 . $124,500.
?
Bank-ownedHUDShort Sale Specialist
[email protected] Williams DTC
20 !
I referrals
A1-1158 S Boston Ct, Denver $265,000 10100 Sheridan Blvd,
Westminster $ 1,370,000 7755 E Quincy Ave, Bldg-A7 #201, Denver
$103,900 9883 Stonecrest Way, Highlands Ranch $949,000
1300 S Parker Rd - 286, Denve $53,00016236 E Phillips Dr,
Aurora5951 S Pitkin Ct, Aurora
11580 E. Asbury Pl, Aurora $240,000
13172 Vine Ct, Thornton $285,000
1295 S. Xenia St. Denver $395,000
Land4.5
3418 S.Locust St-C Denver $79,900
ActiveActive
House with 1Acre Land
7459 S. Alkire st. #304 Littleton $144,000
13950 E Oxford Pl, #306. Aurora $73,000
14 [email protected] Williams DTC
7335 E Quincy Ave - 206, Denver $95,000695 S. Alton Way #40,
Denver $140,000
6930 E Gerard Ave - 103, Denver $169,000
N30/811 08.14.2015 e-mail: [email protected]
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SEATTLE UNIVERSITY SCHOOL OF LAW, The BEST LAW SCHOOLS IN
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720-515-0659______________________________________
Experienced Tailor Wanted For Alterations! Must be experienced
in
quality alterations of Men's and Ladies
Clothing. Full time employment.
Paid Vacation. Good working environment.
Call Mesudiye Ozekin Ph: 303-757-5056
Cel: 720-320-3865. Custom Fashion
Tailoring.________________________________________________________________
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