Best Self April 2016 by Best Self San Diego Magazine

san diego VOLUME 1 • NUMBER 3 • APRIL 2016

Confidence Through Nature Taking Your Hobby To The Next Level

CHI-OCOLATES ANYONE?

SPRING CLEANING

Letting go of emotional clutter

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From the publisher

San Diego's premier free health, wellness, lifestyle magazine

Welcome to Best Self San Diego. Our goal is to inspire those who want to look and feel their best; our magazine provides education, inspiration, local resources, choices, entertainment – and an occasional smile. As publisher, I want to share my inspiration and hopes for the region’s only health, wellness, beauty and anti-aging magazine. Several months ago, I looked in the mirror and didn’t recognize the man staring back. The first word that came to me was “REALLY?”

still can’t believe how far I let myself go. I weigh what? My blood pressure is what? I risk serious health consequences if I don’t change my ways? So what am I going to do about it? I need to summons my inner hero, hold myself accountable and make better lifestyle choices if I want to see old age. Problem is I don’t know the best ways to become my best self. I know many of you can empathize.

Truth is right now I don’t feel or look my best, and I’m tired of it!

Then it struck me: To help others and myself - and to feed my creative vision - I’d start a health and wellness magazine to answer these elusive questions!

Even as I write this, I am shaking my head. I

Again, the word “REALLY?” sprang to mind. This time I had a better answer. Why not? I’m a successful San Diego publisher with a strong work ethic and unabated imagination and optimism. I juggle dozens of projects daily and accomplish “missions impossible” on a regular basis. I can do this because there’s a need for this information from others and myself.

I then asked myself what I’d put in the new magazine and do with the information? I’d educate my readers and myself on the latest health, wellness and anti-aging knowledge by interviewing industry leaders and surrounding myself with experts in various fields. Then I would turn this knowledge into action and become a healthier person and hope others would do the same. At least that’s the plan. Over the coming months I invite you follow me as I embark on this journey to live up to the name of my magazine and become my best self. In due course I hope to replace my silhouette with a picture of the real me. In the meantime, email me health tips and advice and, of course, story ideas. This is, after all, really your magazine. Now go out and make this year your Best Self year! Mike Miller Publisher Best Self San Diego

info@bestselfmagazine.com

best self san diego / april february 20162016

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BEST SELF san diego

VOLUME 1

NUMBER 3

APRIL 2016

Publisher EDITOR-IN-CHIEF Mike Miller Contributing Writers Tracy Benson Stefanie Dumont Carolyn Erickson Debra Metras Brian Stenzler Allana Pratt Keith Angelin Laurie Morse Trevor Watson Chris Nielson

Graphic Design Trevor Watson Advertising Information (858) 240-0333 info@bestselfmagazine.com Best Self San Diego Media Office 9528 Miramar Rd., Suite 41 San Diego, CA 92126 (858) 240-0333 info@bestselfmagazine.com

best self san diego / april 2016

20 BODY & METABOLISM There’s lots of metabolic action happening in your cells. When hearing the word “metabolism”, you might think about the ease in losing weight, or not. Yet, metabolism affects the whole body.

TAKING YOUR HOBBY TO THE NEXT LEVEL Ever thought about taking your hobby to the next level? Local fitness guru, Carolyn Erickson, has done just that. At 49, this grandma of 4, competed in her first NPC figure competition. “I think I had a mid-life crisis and thought Oh My God I need a fitness goal!”

CONFIDENCE THROUGH NATURE

What is it about nature that brings out the best in us? Hiking, for example, gives us instant perspective. We’re able to see things clearly that have been muddy for weeks. We find solutions to complicated dilemmas.

JOIN US > Health & Wellness / Fitness & Weight Loss / Beauty & Anti-Aging / Food & Nutrition / Life Enrichment 6

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27 28 pREGNANCY GET IT STRAIGHT During pregnancy, a woman’s center of gravity shifts forward to the front of her pelvis. This additional weight in front causes stress to the joints of the pelvis and low back.

16 8

Spring Cleaning Let go of emotional clutter

Confidence Through Nature

No Time To Exercise

Taking your hobby to the next level

What Your Body & Metabolism Needs

Farmers Markets San Diego

Fish, The Healthiest Food SO What’s the Catch?

Chi-ocolates Anyone?

Pregnancy – Get It Straight

30 Rules For Loving 31 Ask Allana - Relationship Advice 32

Drugs & Alcohol When are the good times gone?

27 22

SAN DIEGO FARMERS MARKETS

Here in beautiful San Diego, we are fortunate to have

fresh produce all year long. We have thousands of farms within San Diego County and North County.

NO TIME TO EXERCISE? THE FIX OK, so you signed up for a new gym membership, bookmarked a few websites for motivation and maybe even bought some new shoes. Well? Did it work? Are you on your way? Maybe not, feeling a little guilty? Sound familiar? You’re not alone. Despite all good intentions to get fit, so many of us fall out of the habit when other aspects of life take over..

27 15

For advertising or editorial information, call Best Self at: (858) 240.0333 www.bestselfsmagazine.com

best self san diego / april 2016

Spring

cleaning

Let go of the emotional clutter that is holding you back! This is the time of year when we start to get rid of the old to make way for the new. It’s spring, a time of new beginnings… Maybe you are going through your closets to finally get rid of those clothes that you haven’t worn for years. Or maybe you’re getting ready to start planting in your garden, or box up some things in your house that have been gathering dust and donate them to charity. But what about the dust that has been gathering in your mind? What about old thought patterns or beliefs that are still holding you back? Maybe now is the time to do some spring cleaning for your mind and let go of the emotional clutter that may be holding you back… Are any of these limiting beliefs holding you back?

It’s too late for you to make any changes… Life is not a straight line. It is full of twists and turns. Sometimes it zigs and sometimes it zags. Sometimes it’s just a mess. That’s ok. That’s life. Maybe you have been going down one path and now it’s time to try another and change course. Whatever situation you are in right now, just know that it can change if you really want it to. It’s up to you. You just have to make the choice to choose something new.

What everyone says or does to you is personal… The truth is, that most of the time, what other people say and do to you is much more about them than you. People’s reactions to you are about their perspectives, their own wounds and their own life experiences. Whatever people think about you, whether they think you are unique and wonderful or just a superficial friend, is more often about them. It would be helpful if you could take a moment to realize that when you feel hurt or disappointed by people, it’s not always best to take it personally. In most cases it’s far more productive and healthy to let go of other people’s good or bad opinion of you and use your own intuition and wisdom as your guide.

If you allow yourself to be vulnerable it makes you weak… The truth is, when you allow yourself to expose your true feelings, when you allow yourself to feel too deeply, it can be scary. But love is vulnerability. Happiness is vulnerability. Heartbreak is vulnerability. The risk of being vulnerable is the price of opening up yourself to LIFE. Being vulnerable is not about showing only the parts of you that are composed and polished. It’s about revealing and allowing the messy parts of you to show. It’s about not being afraid to say, “This is me! Take me or leave me, but accept me for who I truly am!” Of course this can be easier said than done, but if you don’t risk being vulnerable than you are not truly alive. Nothing in this world is a safe bet. Love and happiness can only really exist is we open ourselves up to be willing to be vulnerable, knowing that heartbreak is possible. What we love and cherish can be taken away from us. Bad things can happen. But when you run from your vulnerability, you are going to end up running from everything you truly ever wanted in your life.

BY TRACY BENSON

Health & Wellness Coach www.tracybenson.com

best self san diego / april 2016

CONFIDENCE THROUGH NATURE 10

best self san diego / april 2016

What is it about nature that brings out the best in us? Hiking, for example, gives us instant perspective. Weâ&#x20AC;&#x2122;re able to see things clearly that have been muddy for weeks. We find solutions to complicated dilemmas. Weâ&#x20AC;&#x2122;re able to understand things from other points of view. We feel victorious after conquering a mountain. So, where does our courage come from? What makes us suddenly feel heroic in challenging territory? And most importantly, how do we apply those feelings to the other aspects of our lives? Becoming engaged

Observing a majestic landscape takes us to an immediate state of awe. We become mesmerized, unable to blink or look away. We breathe deeper, exhale more fully. Suddenly we become small, life shrinks, concerns evaporate, and cares disintegrate right before our eyes. We are instantly engaged, focused on the terrain in front of us, completely absorbed by the depth of the trail surrounding us. What happens to us in nature is nothing less than a transformational masterpiece. What is it about nature that gives us confidence and brings out the best in us?

Overcoming obstacles

Our family recently returned from a long holiday weekend playing in Southern Utah; the red sand majestic mountains embrace you like a dear friend and the cathedral of Zion feels like an extraordinary painting you walk in to. Being encircled by such extreme beauty leads us internally to a place of awe, wonder, and peace. During one of our hikes, a family member and I greeted the opportunity to overcome an obstacle of fear. We stood at the edge of the cliff, a thousand feet above mountain terrain, and looked straight down to the depths of the valley below. Some visitors, new to hiking, kept their distance, uneasy about going to the edge. This was good practice for me. In the past, I would have been frightened.

best self san diego / april 2016

I was not a hiker until I became an adult. My mother was afraid of the wilderness and I did not come from a hiking family. I looked at this time as a unique opportunity to become better than I was before. I spoke kindly to any negative thought that came up, assuring myself I was safe, and that this was a place of learning and adventure that few people ever experience in their lifetime. Whenever an uneasy thought came up, I met it with compassion, confidence, and reassurance. I was reprogramming a fear of heights. Fear of falling is said to be a human beings only innate fear. As my goal is to continuously become a better hiker, I have chosen to overcome any fears that are presumed or passed down from previous generations.

The Opportunity

Hiking gives us a sense of strength and determination that is unmatched by other sports, as it truly is a feast for all the senses. Hiking teaches confidence in a strategic way often taught at learning camps or corporate retreats, as employees and students challenge themselves past fears on varied ropes courses. I have discovered that overcoming obstacles in nature makes you a better team member, a better student, a better executive, a better spouse, and in general a better person. Having chosen to challenge myself with a seasonal ropes course via nature, I look at these outings as opportunities to become stronger and more confident; not only physically, but mentally, than I was the time before. Overcoming obstacles in nature teaches us essential skills to develop our best self like: confidence, patience, strength, trust, mind over matter, unplugging, connection, collaboration, introspection, achievement, and how the world is big. Practicing these traits makes us better at what we do and who we are. Confidence through nature is the art of taking all the learning from a hiking excursion and applying it to daily life. This is a tremendous way for us to grow. Without overcoming obstacles, we are slow, stagnant, and frequently stuck. Having strong 12

best self san diego / april 2016 march 2016

visual images you can refer to and feelings of accomplishment from actual achievement can guide you steadily around things that get in your way, and propel you forward confidently in the direction of manifesting your dreams.

Going for it

What are some ways that you overcome obstacles in your life, moving you closer to your Best Self? Have you ever gained confidence through nature? If not, grab some good hiking shoes, a backpack, throw in some protein bars, fresh fruit, and sunscreen, check your camera phone for a panorama option, pick your trail map, remember water…and head for the hills. Your confidence may just depend on it! If you have any questions about how to become your best self or live your best life, feel free to email sd@dynamicprogress.com

Observing a majestic landscape takes us to an immediate state of awe. We become mesmerized, unable to blink or look away.

BY STEFANIE DUMONT

Executive & Empowerment Coach Dynamic Progress Coaching

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? The Fix

no time to exercise

The excuse: “I just can’t find the motivation to exercise.” The fix: Get social.

So how are those resolutions going?

OK, so you signed up for a new gym membership, bookmarked a few websites for motivation and maybe even bought some new shoes. Well? Did it work? Are you on your way? Maybe not, feeling a little guilty? Sound familiar? You’re not alone. Despite all good intentions to get fit, so many of us fall out of the habit when other aspects of life take over. But this doesn’t have to be you. Here are some practical strategies to stay focused — and motivated — to exercise year-round. The excuse: “I’m too busy to exercise!” The fix: Schedule time for workouts. Just like you would pencil in a conference call or a doctor’s appointment, carve out a block of time in your schedule that’s dedicated to working out. Pop it in your online calendar, and set reminders so it’s harder to ignore. And if you just can’t find a spare moment in your day to train? Don’t beat yourself up. Shoot for two or three solid workouts a week, which will give you some flexibility for when you’re super-swamped. The excuse: “I don’t have it in me to push myself today.” The fix: Just do something — anything. Most avid exercisers will tell you any workout is better than no workout at all. Even if you’re tired, stressed or still getting over that cold, opting to sit out a sweat session will only derail your fitness plans for the future. Staying committed to a regular routine — even if it’s just a 20-minute walk with your dog — will keep you in the workout groove. So slip on some workout gear, lace up those sneakers, and get out and do something. Easy efforts count! The excuse: “I get so bored sometimes.” The fix: Shake it off and mix it up. We get it: Pounding the pavement for miles at a time or chugging along on the elliptical for an hour aren’t the most exciting activities. Some people have the ability to focus on completing their routine, no matter the workout, while many others need a little more outside stimulation to get it done. If you fall into the latter, find ways to stay entertained while you exercise. Make your exercise plans more of a variety pack than a strict routine. Remember: Fitness should be fun, not a chore. The excuse: “It’s frustrating when I don’t see any results.” The fix: Ignore the scale (for now). Exercise shouldn’t be just a means to an end. Sure, you want your hard work to amount to something. But if you obsess over the numbers on the scale, then you’re more apt to be anxious about it — and less inclined to keep it up if you think it’s not working. So skip your daily weigh-in for a while, and focus on how you feel after you exercise. Are you energized? Happier? More productive? Focus first on the less aesthetic effects of your workout routine. The physical results will follow. www.bestselfsmagazine.com

No one’s better at kicking your unmotivated self out the door than a dedicated workout buddy. Accountability is everything when it comes to progress. Find a friend (or a training group), and make standing plans to meet up. The excuse: “I have too many other commitments.” The fix: Put yourself first. Whether it’s your family, your job or your volunteer work, no doubt you have a pile of priorities that take time and energy away from your fitness plans. But let’s be honest: Your health (and your happiness) should always come first. Striking a balance between exercise and the dozens of other duties you juggle is difficult, but it is doable. Plus, when you’re working out and taking care of yourself, you’ll likely have more energy to dedicate to everyone else.

best self san diego / april march 2016 2016

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taking your hobby to the next level . . . at any age

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best self san diego / april march 2016 2016

CAROLYN Ever thought about taking your hobby to the next level? Local fitness guru, Carolyn Erickson, has done just that. At 49, this grandma of 4, competed in her first NPC figure competition. “I think I had a mid-life crisis and thought Oh My God I need a fitness goal!”

arolyn has worked in the fitness industry for over 32 years. She started as a group fitness instructor and personal trainer making her way into management. After overseeing 16 clubs for 24 Hour Fitness in San Diego, Erickson is now the Director of Sales and Business Development for the Jillian Michaels BODYSHREDTM program. A graduate from the University of Maryland College Park, Erickson hit the ground running and ended up in Cali where her passion for fitness grew exponentially. She always felt she was in the right place at the right time. She got into fitness modeling in the 80’s, long before real fitness models existed and was featured on Fit –TV with fitness pro Tamilee Webb (AKA Buns of Steel). She also appeared on Crunch Fitness ESPN2, infomercials with Body by Jake, and was the fitness model for Total Gym. Erickson also made her way on to billboards in Russia representing Reebok of London. Three years ago, it was time to try something new. In the past, Erickson had set some crazy fitness goals to check off the ole bucket list. She had climbed Mount Whitney, rode her bike 500 miles in four days, but this time she headed for the stage. Erickson became fascinated by the land of fitness competitors. “I thought, oh man, I think I can do that. The issue was not if I wanted to do it or not. The question was can I be that disciplined and take my fitness hobby to the next level? That was more along the lines of what was going through my head.”

best self san diego / april 2016

In 2014 Erickson did her first NPC (National Physique Committee) figure competition in Culver City and won first place in the 40+ age group and third in Figure Unlimited Class D. She also competed twice in San Diego the following year landing her a chance to go to Nationals in Las Vegas. “I had no idea what I was getting into. I kept saying to my husband, no one has asked me how old I am yet and I want to make sure I am in the 50+ class. Little did I know that there were no age groups at this Nationals. There was only height classes. I found myself in the 5’7” and above class standing next to a 23 year old on my left and a 25 year old on my right. I was old enough to be their mother!” Needless to say, Erickson did not place. Instead of calling it quits, Erickson researched other national competition opportunities. With another 4 weeks of dieting on her plate (haha) she headed for Pittsburgh to compete in the IFBB North American Championships which includes competitors from Canada, Mexico, and the US. Low and behold, Erickson brought home 5th place. “I really needed to see how I performed against women my own age.” I can’t begin to tell you how humbling it was and how amazing it felt to compete side by side these beautiful, strong women. It was such a dream come true.” Is Erickson ready to hang up the bikini and check this one off of the bucket list? “Not quite. This sport can be very addicting. I plan on competing this year but I still have plenty of time to think about it.” What advice does Erickson have for someone who wants to see what it’s like to go beyond

just fun and games with their sport or hobby? “Why wait? I mean really. We don’t know the number of our days. It is courageous and challenging to try things outside of your wheelhouse. The time is now. There will always be obstacles in the way causing us doubt or delay, but those things www.bestselfsmagazine.com

ERICKSON

just make us tougher. I am a firm believer that once you truly set your mind to something, you can do it. Training for this was so outside of my comfort zone but I have met so many great people and this has allowed me to grow as a person.â&#x20AC;?

Photo By Doug Larson

Thomas and Carolyn Erickson > www.bestselfsmagazine.com

best self san diego / april 2016

BY LAURIE MORSE

www.lauriemorse.com

What your body & metabolism needs

here’s lots of metabolic action happening in your cells. When hearing the word “metabolism”, you might think about the ease in losing weight, or not. Yet, metabolism affects the whole body.

In Chinese Medicine, digestion is handled by the Spleen/Pancreas, and Stomach organs. This system is responsible for receiving food, transforming the food into usable nutrients, then transporting the nutrients, via the blood, to the whole body. In a word: metabolism.

The hormonal signals that are part of this process are affected by what you eat, when you eat, as well as how much you eat. Not to mention stress. Think insulin resistance, leptin resistance, serotonin, cortisol etc.

There are 9 Primary Metabolism Recovery Steps. Getting a grip on each step will work well. For metabolism recovery, every step must be part of your daily life.

Move daily

Get the proper amount and quality of sleep

Tend to emotional blocks that stagnate and affect metabolism.

Proper supplementation (may include specific nutrients, hormonal support, herbs) based on your body’s needs; decrease medications safely and appropriately.

Eliminate sugar (find new ways to satisfy your sweet tooth).

Replace processed food with Real Food.

If you’re over the age of 40, this factory has been working long and hard. Your factory needs real, nutrient-dense food broken down by chewing. If the factory doesn’t get that, it has to compensate, it gets tired, delivering nutrients becomes difficult, and metabolism suffers.

Balance Macronutrients: Protein, Carbohydrates, and Fat, in right ratios for your body. No overeating.

best self san diego / april 2016

Proper Breathing all day

Connection with the Higher Wisdom and LOVE circulating through your body.

I am constantly cycling through, and improving upon these steps. When something is off, it’s always because a step or two has “slipped”, or needs an upgrade. Energy is always in motion, always changing, thus tweaks and improvements are always required. Metabolism is either healthy or not. There’s no superfood, drug, herb, or fad-diet to magically make it better. There is simply cultivating a healthy metabolism, which doesn’t happen over night. Everything you do for your metabolism, you do for your heart, blood sugar, brain, emotions, adrenals, weight, bones, pain…your body heals by tending to your metabolism properly.

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MARKETS

best self san diego / april 2016

I would like to share with you a recipe I created using some vegetables that are in season. Enjoy!! > ere in beautiful San Diego, we are fortunate to have fresh produce all year long. We have thousands of farms within San Diego County and North County.

Every day of the week, there is a farmers market somewhere in the county ready to offer you some just picked, fresh, quality produce at its peak. The nutritional benefits will be much higher in these foods, and isn’t that what we are all looking for? Get to know your farmer and I bet you’ll feel better about what you are feeding your body. I absolutely love going to farmer’s markets! Walking around, taking my time, and seeing all the beautiful colors and varieties of produce, herbs, flowers, and home grown foods makes me very happy! I typically will walk around once, taking it all in, and then begin to plan in my head what my menus will be for the week. Then I go back and make my purchases. The food you purchase at a farmers’ market is going to be much fresher than what you get at the grocery/health food store. When you crunch on that carrot, you know it didn’t travel hundreds or thousands of miles. Most of the time, the farmers pick it that day or the day before. Not only are you getting a superior product, your footprint on the environment is greatly reduced. If you’re anything like me, that’s an extra bonus!!

SWISS CHARD WRAPS W/SESAME MISO GINGER DRESSING 1 bunch Swiss chard, cleaned and separated ½ cup Red Cabbage, chopped thin ½ cup Napa (or any other kind) Cabbage, chopped thin 2 small Carrots, grated 5 Radishes, sliced thin 2 Scallions, chopped 1 small Cucumber, peeled and chopped ½ cup Sunflower Seeds 2 T Sesame Seeds 1-2 Avocados, sliced 1 cup Alfalfa (or other) Sprouts

Also keep in mind, there have been incidents where vendors purchase produce from another source and then sell them as their own. Ask the vendor/farmer a few questions regarding their food to be sure they are knowledgeable about what they are selling:

1. Mix together red and napa cabbage, carrots, radishes, scallions, cucumber, sunflower seeds,and sesame seeds. 2. Set aside. 3. Prepare Sesame Miso Ginger Dressing. 4. Add dressing to vegetables and mix together. 5. Let sit for an hour to meld the flavors. 6. Divide evenly onto Swiss chard leaves. 7. Top with avocado and alfalfa sprouts. 8. Roll and enjoy!

*Where is your farm located?

Sesame Miso Ginger Dressing

*When were these picked/harvested?

1/3 cup rice vinegar ¼ cup olive oil 2 tablespoons sesame oil 1 tablespoons agave syrup or honey 1 tablespoon miso paste 1 tablespoon liquid amino acids 1 tablespoon sesame seeds 1 inch piece ginger, peeled and minced 1 large garlic clove, peeled and minced

Organic vs. Pesticide/Spray-Free: Organic: Their farm undergoes a rigorous inspection and must be certified. Farmers are proud to display the certification at their booth. Pesticide/Spray Free: This does not necessarily mean ‘organic’. There are some farmers who do use legitimate organic growing practices but choose not to enter the certification process (or are small enough to be exempt from certification). Ask them what that means.

Don’t’ forget to check out Wild Willow Farm and Education Center down in the South Bay! They are now in their fourth year of developing a farm and growing food while educating local citizens about sustainable farming. They have classes and really fun events throughout the year. www.sandiegoroots.org/farm/index.php

CSA (Community Supported Agriculture): A CSA is where the consumer buys a subscription from a farmer for a set price to receive fresh produce on a weekly or bi-weekly basis. There are pickup locations across the the county. There is a direct link between local farmers and consumers with Community Supported Agriculture. Find one closest to you: www.ediblesandiego.com/local-food/local-csas. Buying your weekly groceries at a farmers market keeps the money in our San Diego economy. Let’s support our local farmers and their families. Find a farmers market near you:

1. Place all the ingredients in a blender or food processor. 2. Blend the ingredients until the dressing is well blended and creamy. 3. Use immediately or store in the refrigerator.

http://sdfarmbureau.org/BuyLocal/Farmers-Markets.php

Debra Metras, B.A., N.E

Holistic Nutrition Educator/Coach/Chef PureFoodNutrition.net debra@purefoodnutrition.net 23

Fish, is among the healthiest foods you can eat, so what’s the catch? 24

best self san diego / april 2016

Here’s the catch: You can easily cancel out these health benefits if the fish you eat is contaminated with mercury, antibiotics, or harmful chemicals. Fish is filled with good fats and protein, and has been shown to fight heart disease, boost brain health, and more. In recent studies researchers were curious about how those risks played out. In the end, they confirmed that fish eaters run a lower risk of heart attack, but the balance between those helpful omega-3s and that harmful mercury was what really made the most difference. So what does that mean for you—especially now that fish oil has been called into question? You should still eat fish two to three times a week, but keep this advice in mind.

Salmon is the friendliest fish. When it comes to fish that’s both highest in omega-3s and lowest in mercury, fresh salmon is up there. It’s pretty easy to prepare, try to work it into your diet at dinner once a week. Experiment. You’re probably not eating too many sardines or anchovies, but guess what? Like salmon, they’re two of your best options. Chill on the tuna. Yes, we know. Canned tuna is a completely easy, so-cheap-its-crazy source of protein. But it’s also moderately high in mercury, so you should only have it about six times a month

Swordfish, Imported catfish, Farmed eel, Tilefish, King mackerel, Orange roughy, Bluefin tuna, Big-eyed or Ahi tuna, Chilean sea bass, Shark, Imported shrimp. So, should fish be a part of our diet? You might be surprised to learn that the answer is a resounding yes. Eating fish is a lot safer than not eating fish! - Just be smart in your choices

Avoid these fish bombs. Species to steer clear of, due to higher-than-average levels of mercury, harmful chemicals, and other health no-nos. best self san diego / april 2016

BY CAROLYN ERICKSON

CHI-ocolates

Anyone?

hat is Chi-ocolate you ask? Chiocolate is a combination of Chi (Qi) + Chocolate. Simply put, it is Chinese Herbal Formulas infused into pure dark chocolate. So what makes these indulgences so special? This tasty treat is actually good for you! Everyone knows if you are going to eat chocolate you should always reach for the dark stuff. There are 5 abundantly rich choices of chiocolates all containing 80% of dark chocolate. Each piece is designed precisely to support the specific needs of its partaker.

Local Acupuncture and Oriental Medicine Doctor and Professional Chocolatier, Dr. Drew Pierson began studying cacao during graduate school while focusing on the effects of Chinese herbs and their impact on the cardiovascular system. After grad school, his interest took hold and over the course of several years, Dr. Pierson developed his combination of Chinese herbal recipes and cacao. “These formulas are the same formulas I currently use clinically and have great success with them. By combining them with dark chocolate, it becomes a delicious and healthy way to get the effects of Chinese Medicine.” So what are the 5 secret chiocolate formulas? Read on to discover what may be your new favorite snack. ADAPT: Adaptogen formula infused into 80% Dark Chocolate. Adapt is the go to formula to help counter the effects of stress and fatigue. Adapt is short for adaptogen. They are a unique form of herb that provides the ability to buffer the stress response, help balance the immune and endocrine system and assist the body in maintaining optimal homeostasis. The adaptogenic herbs have been used for centuries to combat both mental and physical stress that lead to fatigue and decreased performance. Whether its hectic schedules, environmental factors, lack of sleep, or internal and external stressors, adaptogens are noted for their protective qualities and ability to increase an individual’s resistance to chemical, physical and biological stresses.

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SERENITY: The formula in Serenity is designed to calm the nervous system and reduce anxiety. Traditional Chinese Medicine (TCM) views anxiety as ‘Shan You Si’, or a tendency to worry or overthink things and puts a nervous system in overdrive. Serenity combines the Qi flowing nature of the formula along with the Shen (spirit) calming and mood brightening aspects of various herbs. SPORTS RECOVERY: The Recovery

bar is based on a formula from the “Essentials from the Golden Cabinet” (c. 220) called Dang gui jian zhong tang. It is used to nourish and help replenish the body and mind after exertions. Each bar contains a full 2 grams of concentrated herbal formula. Up to three bars can be consumed in one day. In Chinese Medicine the purpose of this formula is

to nourish blood, relieve pain, reduce swelling, nourish sinews, boost the immune system, and combat fatigue.

HARMONY: Harmony was created

to ease those monthly cycles and not just mask the symptoms. TCM has been treating all aspects of premenstrual syndrome for the past couple of millennia. This formula is specifically designed to help relieve cramps, bloating, breast tenderness, irritability, back pain and body aches that are associated with menstrual cycles. TCM has a very different view on PMS and views the signs and symptoms as an imbalance in the woman’s system. The goal is to create a cycle that is smooth and comfortable.

INDULDGE: Pure dark chocolate. No explanation needed

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If youâ&#x20AC;&#x2122;d like to the opportunity to try these scrumptious, healthy delights please visit www.chiocolate.com Each 1 oz. serving is $5 and worth every penny. Eating chocolates will never be the same. ENJOY!

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By BRIAN A. STENZLER, MS, DC Webster Certified / Pediatric and Family Chiropractor Brian@DREAMWellness.com

Pregnancy Get it Straight! D

uring pregnancy, a woman’s center of gravity shifts forward to the front of her pelvis. This additional weight in front causes stress to the joints of the pelvis and low back. As the baby grows in size, the added weight causes the curvature of her lower back to increase, placing extra stress on the fragile joints on the back side of the spine. This in turn can lead to spinal misalignments which may place stress on the nerves called vertebral subluxation. Subluxations affect not only the communication between the brain and the body of the mom-to-be, but also potentially to her developing baby. Also, any preexisting problems in a woman’s spine tend to be exacerbated as the spine and pelvis become overtaxed, often leading to pain and difficulty performing normal daily activities. Regular Chiropractic care, exercise, Yoga, Pilates, acupuncture and of course proper nutrition throughout pregnancy has been shown to make for a more comfortable, healthy pregnancy and birth process.

of dystocia. Therefore, it is proposed that sacral misalignment may contribute to these three primary causes of dystocia via uterine nerve interference, pelvic misalignment and the tightening and torsion of specific pelvic muscles and ligaments.

“Go in a new direction that embraces your own unique self” The resulting tense muscles and ligaments and their aberrant effect on the uterus may prevent the baby from comfortably assuming the best possible position for birth.

It is believed that sacral subluxation may contribute to difficult labor for the mother referred to as dystocia. Dystocia is caused by inadequate uterine function, pelvic contraction, and baby mal-presentation.

It is therefore considered prudent that this specific sacral analysis and adjustment be used throughout pregnancy to detect and alleviate sacral imbalance and optimize pelvic neuro-biomechanics in the mother. Because of the particular female adaptations from the increase of hormones, weight gain and postural adaptations, pregnant mothers have a greater chance of sacral subluxation and neuro-biomechanical imbalance than the general population. Additionally, because of the effect the chiropractic adjustment has on all body functions by reducing nerve system stress, pregnant mothers have demonstrated significant benefits by having their spines checked (and adjusted when necessary) throughout pregnancy, optimizing health benefits for both the mother and baby.

The correction of sacral subluxation may have a positive effect on all of these causes

The International Chiropractic Pediatric Association (ICPA) offers classes of

The Webster Technique The Webster technique is a specific chiropractic analysis and diversified adjustment. The goal of the adjustment is to reduce the effects of sacral subluxation/ sacro-iliac joint dysfunction. In so doing, neuro-biomechanical function in the pelvis is improved.

best self san diego / april 2016

instruction and awards qualified attendees a Certificate of Proficiency in the Webster protocol. Only those doctors on their site maintain recognized certification status for the Webster protocol. To find certified doctor of chiropractic, visit www.icpa4kids. org/Find-a-Chiropractor

Photo by Rippee Photography www.rippeephoto.com

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Rules for Loving What are your rules for loving? What I mean by “your rules for loving”: the things, thoughts, and actions that trigger you to bring your love to a situation, or remove your love from the situation. For example: Loving your spouse when they are mad at you, or when you’re mad at them; loving someone that is pointing out your mistake.

Can you still love in those situations? What would your life be like if you had no rules for loving? Let me share a story with you. There was man who loved his son. The son was 4 years old and his eyes shined with light. After a long day in the world the man came home excited to see his son. He longed to see the reflected joy in his son’s eyes. When he arrived home, he smiled love at his wife. She welcomed him home with a kiss and said “your son is upstairs in his room.” He climbed the stairs. He began to feel lighter with each step. The father opened his son’s bedroom door. He was immediately confronted with a scatter of toys and clothes. The bed sheets and blankets were piled like crumbled paper meant for the bin. Love left the father, chased

by a scary wind. In a flash, he yelled at his son “What have you done? You are a mess. You are a disgrace. Don’t come down to dinner until it is clean, until it is all done.” Have you ever felt the love in you disappear like the sun behind a wall of clouds? I have had many rules for loving: be on time, listen, respect me, love me… The more rules I had for loving others, the more miserable I felt. Is it possible a father could still love his son, despite the son›s messy room? Is it possible for you? What if your only rule for loving someone was that they breathe? Even that rule isn’t necessary. Think of someone dear that is no longer here. Do you still love that person?

I have a challenge for you, if you choose. Identify your rules for loving yourself and others. Write them down, and ask yourself “Can I just I let this go?” Let your most honest answer bubble up. Feel yourself getting lighter. I invite you to share your experiences, about your rules for loving. I am offering a Free Discovery Session to “Best Self” readers. You will learn ways to set yourself free from whatever holds you back. Contact me at chris@chrisnielson.com By Chris Nielson Certified Awakening Coach www.ChrisNielson.com

www

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best self san diego / april 2016

struggling with conflict resolution and building resentment and frustrations? Are you able to talk about difficulties in an honoring authentic honest manner, or is there an air of contempt?

ASK ALLANA Relationship Advice from Intimacy Expert, Allana Pratt www.AllanaPratt.com

MY HUSBAND WANTS A DIVORCE – I DON’T! Question: My husband wants a divorce and I don’t. My parents were divorced and I swore if I ever got married, I would make it last. This would destroy me. We don’t have any kids so he has no reason to stay. How do I make him understand that we need to stay together? How do I get him to remember why he fell in love with me in the first place? Allana: My love, I hear that your husband wants to end your marriage and you don’t. That must hurt. And yet I hear the reason doesn’t have to do with your marriage so much as because of your parents marriage, thus your reaction is based on the past, not the present moment. Can you see that?

Forgive me, yet you can’t make a man understand that you need to stay together… because everybody always has a choice, nobody ‘needs’ to stay together. Telling somebody they need to stay together is controlling their free will and this behavior create separation and actually push them away more.

Quite often we make vows or agreements or we sentence ourselves to certain things as a reaction to the past, not as a powerful choice in the present moment.

I like your angle about getting reconnected with why you both fell in love in the first place. What do you believe has led to his desire for a divorce? Has the kindness or honor gone? Has the appreciation or freedom gone? Have your sexual priorities shifted? Are you growing in different spiritual directions? Are either of you taking each other for granted, no longer curious or excited to see one another? Are you

Remember love, nobody has the power to destroy you, you are unbreakable. No circumstances are ever bigger than you even though in the moment it often feels like that. www.bestselfsmagazine.com

It’s intense but even very possible that the universe is asking you to heal from your PARENTS divorce by having to go through your OWN divorce so that you could have compassion for your parents, husband and for yourself. Every challenge is the seed for great growth, evolution and development. And the more we give people choice, the greater sense of freedom we provide them with, which makes it safer for them to choose to stay connected in the long term, if that’s their sacred contract. What if you forgive your parents, forgive your husband, and be tender and compassionate with yourself as you embrace ‘allowance’ of what is? You don’t have to like it, or agree. Just dissolve the resistance to your husband’s choice. That’s enough to open the door to an authentic conversation that could lead to healing. If I can be of contribution to you both in that domain, sitting the fire if my specialty and it would be my privilege. Contact manager@ AllanaPratt.com to set up a strategy session to see if you two are a fit for me to support you in either healing your marriage or consciously uncoupling. Let’s dive in and embrace the lesson letting go of attachment to the outcome, as challenging as that can be, beautiful. Blessings and love, Allana

best self san diego / april 2016

Drugs & Alcohol: When Are the â&#x20AC;&#x153;Good Timesâ&#x20AC;? Over? By Keith Angelin

best self san diego / april 2016

All too often when people telephone to ask me about counseling, they tell me they’re calling because they are an “alcoholic” or an “addict”. When I ask them why they think so, they say things like; “I drink too much”, “All my friends say I am”, or “I love to party.” I also provide court-ordered assessments for people who simply make the mistake of celebrating too much at an event, and end up losing their driving privileges. Usually they feel angry and ashamed at being unfairly labeled as an alcoholic or an addict when their only crime was consuming one too many drinks, and being in the wrong place at the wrong time. You might be surprised to learn that none of these things defines the disease we now term Substance Use Disorder. You certainly wouldn’t walk into a job interview unprepared, would you? Heck... most people wouldn’t dream of going to the grocery store without a list! So, before someone slaps a label on you - or you label yourself - you should be armed with the facts as to what defines addiction. It is important information. Being able to recognize when the good times are over may save your life.

What Defines Addiction? Alcoholism was officially recognized as a disease by the medical community as far back as 1956. Just like other diseases, Substance Use Disorder: Never goes away, will continue to get worse, has well defined symptoms, and is predictable (often fatal). According to the American Psychiatric Association, addiction is characterized by the following eleven traits. As you read, check off those that apply to you: Compulsion. Do you sometimes use more of the substance or for a longer time than you would like? Do you sometimes drink to get drunk? Do you stop after a few, or does one lead to more? Persistent desire to quit, or unsuccessful efforts to quit or control substance use. Have you been wanting to quit? Have you tried and failed to quit or cut down? Much time/activity to obtain, use, recover. Have you spent excessive amounts of time planning to use, obtaining, using, concealing and recovering from drugs and alcohol? Do you daydream about getting drunk or high? Have you spent time scheming of ways to avoid getting caught? Craving. Do you experience an overwhelming desire or urge to use? When you think of using alcohol or drugs, do you experience a physical reaction like a dog seeing his food bowl? Examples include increased heart rate, sweaty palms, a burst of pleasurable feelings etc. Failure to fulfill major role obligations. Has substance use interfered with your responsibilities at work, school or home? Do you blow off events or call in sick in order to use or recover from using? Use despite recurrent social or interpersonal problems. Have you continued to use chemicals even though they interfere with your ability to interact with others? Isolation. Has substance use caused you to withdraw from participating in social, occupational or recreational activities?

Use in physically hazardous situations. Have you continued to drink or use even though that behavior places you in physically dangerous situations? Have you gotten a DUI? Use despite recurrent physical or psychological problems. Do you continue to use even though you have a physical or psychological ailment that is likely to have been caused or worsened by the substance? Tolerance. Do you continue to need more of the substance to get the same high? Withdrawal. When you stop using, do experience physical or emotional withdrawal, including irritability, anxiety, shakes, sweats, nausea, or vomiting?

When it’s Over, IT’S OVER! To meet the medical definition of an addict or alcoholic, you need answer yes to only three (3) of these questions. If you did, I want you to stop for a moment and think about how that makes you feel. Before today you may have gone quite a long time abusing drugs and alcohol. In fact you might not even remember just how long other than knowing those substances have always been there for you. All the while you suffered under the misconception that it was under control, The truth is, if you have a substance use disorder then you probably waved adios to the good times long ago. Guess what… they are not coming back no matter how much you try. Take it from me. I tried so hard to keep the party going that I lost my job, career, house, marriage, health, friends and finances. Don’t let ego get in your way. Accept reality. Gather the courage and speak up now. See a counselor. Attend a meeting of Alcoholics Anonymous or Narcotics Anonymous. Read the books. I am a recovering addict and alcoholic who found real fulfillment after drugs and alcohol. There are millions more like me. If we can do it, so can you.

KEITH ANGELIN CADC-II, CNMI, MBA knows what it feels like to lose a marriage, a home, a fortune... even his life to drugs. Now, as director of Counseling, Intervention & Assessment Services, he helps others overcome drug and alcohol addiction. He is a Masters level, CADC-II Alcohol and Drug Counselor, a CNMI Master Interventionist, and a court-approved Assessment super-specialist. Recently he published AT HOME RECOVERY HANDBOOK: Recover From Alcohol and Drug Addiction in 28-Days At Home!, available on Amazon.com. If you or someone you know BY KEITH ANGELIN struggles with alcohol or drug addiction, visit www.InterventionRx.com or call (949) 269-8034. www.bestselfsmagazine.com

Alcohol and Drug Counselor www.InterventionRx.com best self san diego / april 2016

Attention Best Self Readers: We have received so many inquiries about last month’s article on Cat Kom “Are you okay?” that we wanted to offer our Best Self readers a special deal. San Diego residents please use PROMO CODE "BestSelf" to receive your first Studio SWEAT Live CLASS FREE & 10% OFF YOUR FIRST PURCHASE *Limit 1 coupon per person. Coupon only valid for Class Packs and Unlimited Classes Plans. Visit StudioSweat.com for details and location address in 4S Ranch

Join Our Team! Best Self San Diego Advertising Sales Associate We are currently seeking talented professionals with proven experience in print & digital advertising sales. Successful candidates will be highly organized, self-motivated, detail-oriented and have a strong customer service approach. The launch of a new magazine is a particularly exciting time; account executives involved in our launches have the opportunity to sign the biggest clients who remain with the magazine for years to come. • Be an integral player in our growth and earn a fantastic income at the same time, • We have a great company culture, with a fun and professional atmosphere. • We offer the best commissions, bonuses and growth opportunities. • Best Self is the only magazine 100% focused on the health & wellness industry, and connecting local resources and consumers is a natural fit.

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