Saturday, July 23, 2016


Saturday, July 23, 8:00 pm
Mother's Beach
5839 Appian Way
Long Beach, CA 90802

Bring your own Beach Chair and blanket. Food and beverages will be available. Free parking after 6 pm 
Gregorio Luke will start a new MURALS UNDER THE STARS season next Saturday July 23rd at 8:00 pm with a new presentation on legendary revolutionary PANCHO VILLA.
PANCHO VILLA had been a fugitive and bandit when in 1910 he joined the uprising against dictator Porfirio Díaz and went on to become a legendary revolutionary and warrior. "I have always been fascinated by PANCHO VILLA -affirms Gregorio Luke- I have never encountered a more polarizing figure. For many Villa is a hero, a modern Robin Hood who protected the poor. With equal passion there are those who hate him. These passions, either positive or negative, are augmented by myth. It is surprising how a historical figure can be the depository of the fears and dreams of a nation."
What is not in doubt is Villa's military genius. From a guerrilla group of nine, he created a fully equipped army of 30,000 (La División del Norte) that defeated Mexico's Federal army. In 1916, disappointed by U.S. policies, he led a raid on Columbus, New Mexico. In retaliation, the US Army pursued Villa through Mexico. But Villa was never found. This fully illustrated presentation will bring to life this fascinating character 100 years after his daring invasion to the US.


Health Beat (Harvard Medical School)

Many people with anxiety disorders have trouble sleeping. That's a problem. Too little sleep affects mood, contributing to irritability and sometimes depression. Vital functions occur during different stages of sleep that leave you feeling rested and energized or help you learn and forge memories. Sleep usually improves when an anxiety disorder is treated. Practicing good "sleep hygiene" helps, too. Here are some steps to take:

-Go to bed and wake up at the same time every day, even on weekends.
-Daylight helps set sleep patterns, so try to be outdoors while it's light out for 30 minutes a day.
-Exercise regularly (but not too close to bedtime). An afternoon workout is ideal.
-Keep naps short — less than an hour — and forgo napping after 3 p.m.
-Avoid caffeine (found in coffee, many teas, chocolate, and many soft drinks), which can take up to eight hours to wear off. You may need to avoid caffeine entirely if you have panic attacks; many people who experience panic attacks are extra-sensitive to caffeine.
-Review your medications with a doctor to see if you are taking any stimulants, which are a common culprit in keeping people up at night. Sometimes it's possible to switch medicines.
-Avoid alcohol, large meals, foods that induce heartburn, and drinking a lot of fluid for several hours before bedtime.
-Tobacco is a stimulant. Quit smoking (or at least do not smoke for an hour or two before turning in for the night).
-Keep your bedroom cool, dark, and quiet, without distractions like TV or a computer. Avoid using an electronic device to read in bed; the light from the screen can trick your brain into thinking it is daytime. If your mattress is uncomfortable, replace it.
-Reading, listening to music, or relaxing before bed with a hot bath or deep breathing can help you get to sleep.
-If you don't fall asleep within 20 minutes of turning in (or if you wake up and can't fall back to sleep in 20 minutes), get out of bed and do something relaxing until you feel sleepy.
For additional tips and strategies for living with anxiety, buy Coping with Anxiety and Stress Disorders, a Special Health Report from Harvard Medical School. 

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