Best Self San Diego - Best Of 2016

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Best of 2016

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It’s more than steel and concrete. It’s a reflection of our initials signed in sweat. Hulton Construction specializes in successfully building custom homes and renovating interior and exterior spaces. The firm has three generations of experience working in the country’s most prestigious neighborhoods. It currently serves Southern California, but is not geographically limited. The Hulton team loves complex and

It’s more than steel and concrete.

challenging projects—wherever they’re located.

It’s a reflection of our initialsofsigned in sweat. (a division Hulton Development) Hulton Construction successfully custom homes and renovating interior and exterior 2010 Jimmy Durantespecializes Boulevard,inSuite 212, Delbuilding Mar, California | 858.842.1939 LIC#876230 spaces. The firm has three generations of experience working in the country’s most prestigious neighborhoods. It currently serves Southern California, but is not geographically limited. The Hulton team loves complex and challenging projects—wherever they’re located. (a division of Hulton Development) 2010 Jimmy Durante Boulevard, Suite 212, Del Mar, California | 858.842.1939


best self san diego / "best of" 2016


BEST SELF san diego BEST OF 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 Chris Nielson Brendan Foerster Leanne Jacobs Karen Joy Lauren Forgione Thorbjรถrg Hafsteinsdรณttir Nathan Byrd Lauren Walsh Forgione

Graphic Design Trevor Watson Advertising Information (858) 275-4281 Best Self San Diego 9528 Miramar Rd., Suite 41 San Diego, CA 92126 (858) 275-4281

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Tracy Benson

Meet Our Writers

I am an integrative Health & Wellness Coach. I deal with ALL aspects of health to support both physical and emotional well-being. Worksite Wellness is my primary focus, but I also work with small groups in home. Helping people live a healthy, more balanced life is truly my passion!

Allana Pratt Intimacy Expert Allana Pratt inspires openhearted living, with delicious sass. Featured on CBS, TLC & FOX, this cum laude graduate of Columbia University guides single or divorced men and women, who struggle with fear of rejection after a harsh breakup, to find hot healthy intimate relationships that last.

Brian Stenzler Dr. Brian Stenzler, DC, President of the California Chiropractic Association, specializes in pediatric and family wellness care out of his Del Mar and Pacific Beach locations and travels for the USGA to adjust the golfers at the US Open each year. He is certified in the Webster Technique which helps optimize fetal position during pregnancy.


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Stefanie Dumont Stefanie Dumont is a leading Executive and Empowerment Coach in San Diego, “making the best better.” With 18 years of success, she helps cutting edge clients turn their ambition, talents, and objectives into greater profit. To contact Stefanie, email Join Stefanie with the launch of her new blog, Conscious and Carefree- a way of living, being, working, and achieving in life at

Laurie Morse

Keith Angelin

Carolyn Erickson Hello Best Self Magazine fans. Last months issue contained all of the contributing editors bios. As part of my bio, I put it out there that if any of you had anything you would like to share with the San Diego community to email me. Below is an awesome addition to our June presentation. The invitation still stands. If you have something relevant to what we offer our readers here at Best Self, shoot me an email and I will be in touch.

KEITH ANGELIN, MBA, CADC-II, CNMI knows what it feels like to lose a marriage, a home, a fortune... even his life to drugs. He is a Masters level CADC-II Alcohol and Drug Counselor, CNMI Master Interventionist, court-approved assessment specialist, and author. For more information visit

graphic design Trevor Watson It was the early eighties when I first started dabbling around with graphic design. Two seminal monthly street magazines had emerged on the scene in London The Face and i-D. These magazines pushed the boundaries of visual communication and in my opinion changed the world of graphic design dramatically.

Nathan Byrd My name is Nathan Byrd owner of Bootcamp SD. I moved to San Diego in 2015 from Alaska to pursue my dreams of being a serial Entrepreneur and impacting multitudes of lives through health, wellness, mindset development, and motivation. My goal is to help you with your self-development whether it is both mental or physical I am looking forward to meeting you! Follow me on Instagram @ bootcampsd or

After various stints at advertising agencies, publishing my own magazines I now run my own freelance design business - Quirky publishing. Best Self magazine is a delight to put together especially as magazines are my forte. You can view a brief glimpse at some of my work at: I can be contacted at

Laurie Morse is a 25yr. practitioner of Chinese Medicine. She weaves a tapestry of healing that includes nutrition, herbs, acupuncture, hormones, energy release work, Soul Art, and the ancient wisdom of Chinese Medicine into her private practice that empower women to create health naturally.

Debra Metras Hi! My name is Debra and I am a Certified Holistic Nutrition Educator. I have been a vegetarian for 23 years, and my greatest passion is cooking and baking. I also love to create recipes, entertain with family and friends, read, garden, bike, travel, kayak, do yoga and pilates.

Thorbjörg Hafsteinsdóttir Thorbjörg Hafsteinsdóttir is the founder of The Health Revolution and is the author of 10 Years Younger in 10 Weeks, the best-selling book that has taken women by storm in Denmark, Norway, Sweden, Finland, and Iceland. This book is available in English on com.The book has also raised awareness and healthy debates throughout the country regarding nutrition and wellbeing.

Chris Nielson Chris Nielson is a certified Awakening Coach, Consultant and Speaker, with 30+ years experience in sales and personal development. His work is influenced by Improv, and sports peak performance training. Chris has a gift for igniting passion, bringing clarity, creativity, presence, and fun to people and situations. Chris cares. www. best self san diego / "best of" 2016 7


JILLIAN MICHAELS & TEE MAJOR So you want to lose some weight, but not sure where to start? This is the first major challenge that prevents many people from getting healthier and more fit. The unknown makes it easy to come up with excuses for not taking the first step in becoming a better you. Then there are the people who achieve the first step by starting a weight loss regimen, but falter when things start to fall apart – be it losing motivation, missing a few workouts or the results are not coming fast enough.

10 THE BEAUTY WITHIN The way we feel inside can reflect how we appear on the outside. What’s special, is that everyone has their own unique qualities and become more attractive externally if those qualities are nurtured and developed. It’s all about discovering those hidden treasures within us and letting it shine through for everyone to see.

AQUIRING BALANCE Everyone wants balance. It’s the hottest commodity. If it were a stock on Wall Street, there would be a run on the market. If it were a novel, it would be #1 on the best sellers list. We talk about it, look for it, strive to get it, we grab, opt in, opt out, make lists, and struggle to capture this elusive animal we call balance. So, if balance is a universal desire, and we as human beings are so intelligent, why haven’t we discovered the formula for attainment?


JOIN US > Health & Wellness / Fitness & Weight Loss / Beauty & Anti-Aging / Food & Nutrition / Life Enrichment 8

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10 The Beauty Within You 12 Dropping Knowledge With Jillian Michaels 14 taking your hobby to the next level. . . at any age 18 GOFLO® Trainer – Say what?!? 20 ARE You OK? 24 Raising The Barre 28 Acquiring Balance 30 Embracing Change 32 Visualize Your Best Health 34 Enlighten Your Workload 36 A Holistic Hotspot 38 How To Get Your Sexy Back 42 Is Your Relationship Worth Fighting For? 44 Supercharge Your Energy 45 Health VS. Wellness 45 Fish, So What's The Catch? 48 Fermented Foods 50 Bottom's Up It's Time To Drink Water 52 What's Eating You? 54 GMO's 55 Balance Of Nutrients 56 Farmer's Markets 58 Is Coffee Good Or Bad For Me 60 When Are The Good Times Over?

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Make it official. I get my clients to write down their goal(s) because it makes it more real. Write it on post-it notes and place it around the house – next to your alarm clock, on the bathroom mirror, in the kitchen or in your car. Each time you see the note, visualize accomplishing your goal – it’s a powerful practice to maintain focus and direction. – Tee Major


Genetic Engineering (GE) or Genetic Modification (GM) of food involves the laboratory process of artificially inserting genes into the DNA of food crops or animals. The result is called a genetically modified organism, or GMO.

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For advertising or editorial information, call Best Self at: (858) 275-4281

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The Beauty Within You 10

best self san diego / "best of" 2016

The way we feel inside can reflect how we appear on the outside. What’s special, is that everyone has their own unique qualities and become more attractive externally if those qualities are nurtured and developed. It’s all about discovering those hidden treasures within us and letting it shine through for everyone to see. You’re beautiful if you know it and feel it. The glow of confidence and sex appeal comes from within yourself. So go on out there, because there’s a whole world waiting for the beautiful you. And if you still feel like there’s a flaw holding the beautiful you back, learn to overcome it. Be your Best Self and everyone will notice! best self san diego / "best of" 2016 11



DROPPING KNOWLEDGE (AND POUNDS) WITH JILLIAN MICHAELS & TEE MAJOR S o you want to lose some weight, but not sure where to start? This is the first major challenge that prevents many people from getting healthier and more fit. The unknown makes it easy to come up with excuses for not taking the first step in becoming a better you. Then there are the people who achieve the first step by starting a weight loss regimen, but falter when things start to fall apart – be it losing motivation, missing a few workouts or the results are not coming fast enough.

The reality is that each of these challenges are opportunities to build your confidence and become a stronger individual, but to ensure you overcome those roadblocks you have to have a plan, a great mindset and a support group to help you keep your eye on the prize. Best Self San Diego recently spoke with Jillian Michaels and Tee Major to gather their expertise and offer guidance on how to start and stick to a weight loss regimen with the goal of becoming your best self. Both Michaels and Major are trainers on and bring unique perspectives when it comes to kickstarting and sticking with a weight loss and fitness program. Michaels is America’s health and wellness expert and creator of dozens of fitness programs and DVDs like Hot Body, Healthy Mommy, Beginner Shred, One Week Shred, Ripped in 30 and others. Major is the YouTube fitness sensation with his 44 Best Bodyweight Exercises Ever (it has over 12 million views!), creator of Militant Athletes Extreme Physical Training (MAX PT) program and U.S. Armed Forces trainer who most recently trained the U.S. Navy on Coronado Island. 12

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BSSD: What advice would you have for someone just starting out on a weight loss/fitness program?

will feel. Envision your new self and what it will feel like to not have the extra weight you are trying to lose.

JM: Find your ‘why’. It does not matter how superficial or profound it is, as long as it matters to you. It can be as simple as fitting into a certain size or style of jeans. It could be walking your daughter down the aisle or performing the mother-son dance. If it matters to you, you’ll fight through the tough days. The other critical component is nutrition. Educate yourself and find a couple of resources you trust with regards to tracking calorie intake, portion size, foods to avoid, etc. Lastly, you have to find a fitness regimen that keeps you engaged because it makes it just a little easier to stay committed.

TM: Make it official. I get my clients to write down their goal(s) because it makes it more real. Write it on post-it notes and place it around the house – next to your alarm clock, on the bathroom mirror, in the kitchen or in your car. Each time you see the note, visualize accomplishing your goal – it’s a powerful practice to maintain focus and direction. Lastly, enlist the support of friends, family, and co-workers. Tell everyone about your goals. You’d be surprised how supportive most people will be by your openness. You may even inspire others to make healthy changes in their own lives.

TM: In addition to those, the mental game is as important. It is so easy to get distracted by the aesthetics and superficiality of fitness and lose focus on the form and function of working out. I tell my clients to get back to the basics and encourage those just starting their fitness journey to start with bodyweight training. There is simplicity in bodyweight training and starting with the basics gives the mind and body a chance to stay steadfast on your fitness journey.

BSSD: What are some go-to workouts you recommend for fitness beginners?

BSSD: What tips do you give your clients to stay motivated during a weight loss program?

JM: It just depends on your fitness level and personal preferences. That’s why it’s important to find regimens that you find engaging. A resource like FITFUSION. com is so great because there are over 300 workouts from top notch trainers so no matter what your fitness level or what workout you love, there is something for you. A couple other benefits include being able to do the workouts in the comfort of your own home. You can also access FITFUSION anywhere so you can stick with your program when you are traveling or on-the-go.

JM: This sounds simple, but remind yourself of how awesome being healthy

TM: As I mentioned before, bodyweight workouts, no matter your fitness level,

will always be king because you can progress the movements to make them easier or more difficult. That’s the same with MAX PT because it’s definitely made to get our military personnel in top notch shape, but it’s also scalable (can make the movements easier or harder) so someone just starting out can still get an amazing workout done in just 30 minutes. To see more variations of bodyweight moves and some out of this world pushups (see his crucifix pushup!) or need daily motivators, follow Major (@ TeeMajor) on Instagram. He also offered a favorite workout that requires nothing more than your body (and maybe a towel). “For San Diegans, get the most of your “sunshine tax” by getting out to the beach and performing a high intensity interval training (HIIT) workout. My favorite from my time in Coronado was to pick a few bodyweight exercises like burpees, lunges, squat jumps, pushups, and planks and arrange them in a circuit. Perform 30 seconds of each exercise with 1-2 minutes of rest in between each set for 8-12 rounds for a quick and functional workout.” So if you are ready to finally start that weight loss journey, determine the driving force for why you want to make the change and don’t settle until you achieve that objective. It will be tough, but build a support crew that keeps you motivated. Start today and never look back because it is up to you to become the best version of you.

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

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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.”


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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


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.�

Photo By Doug Larson

Thomas and Carolyn Erickson >

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GOFLO® Trainer – Say what?!? By Carolyn Erickson > Got two words for ya….. GOFLO® Trainer. What is that you ask? In the fitness industry, we expect new and innovative products every few years. First there was the Reebok Step then Spinning®, then dumbells to kettlebells and now sandbags, from Bosus to Terra Cores. Well now it’s time to graduate from your typical suspension trainer to a GOFLO® Trainer. GOFLO® originated in Israel by CEO and Founder Liron Prihar. After serving in the Israeli Militia, Liron specialized in computer technology. She longed for her ‘sit down’ job to bring her fulfillment and excitement but the day never came. She enjoyed working out but was just a bit unenthused to take on the task of doing it herself. Liron hired two trainers from Israeli’s Biggest Loser. The trainers worked her hard and it was during that time that she discovered her desire to develop and create innovate fitness products. After 25 (or so) different prototypes, Liron was finally satisfied with what we now know today as the GOFLO® Trainer. GOFLO® is the number one selling product in Israel and Spain and growing rapidly in Portugal and the UK. It›s a suspension trainer 18

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with a twist. It comes with 6 patented bungee straps that takes functional training and suspension training to an entirely new level. GOFLO® does everything your typical suspension trainer does if you connect the handles to the bottom of the bungee straps. It also comes with a harness that can be used for explosive power around your waist OR that same single harness can be used as a seat to teach someone with limitations how to do pull ups, lat pulls, pistol squats, and oh so much more. The second harness can be attached to the bungees as well and the two harnesses can be worn around your arms for supine and prone position exercises OR around your feet instead of using the handles that are really made for your hands. :) THIS is truly the next evolution in fun, functional training. GOFLO® was only introduced to the US Market officially in March so if you don’t see them yet, you will. If you are interested in learning more about GOFLO® please visit the website at www. or the GOFLO face book page. If you would like additional information please email GOFLO or go home!!

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J Fino Photography 20

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you okay? Settling Versus Really Living How ya doin'? Are you "fine"? Probably, and you’re not alone. How many people do you think are settling? If I had to guess I would say most. You stay in a relationship because it’s “okay”, or in a job because “you don’t hate it”, or you stay at your fitness level because “it could be worse”. Ya know why people do that? Guesses? I have one, because it’s comfortable. Like many of you I’m always working to find that balance between my job, my family, and then, if I’m really lucky, a social life. I’m sure you can relate right? I imagine that some of the things on my plate are probably sitting on your plate as well. I’m a woman now in my 40’s, trying to manage a demanding job, balancing my own health and fitness goals, parenting my 3 busy kids, being a good friend and sister, etc., and all without having a mental breakdown. But here’s the deal… I am doing it! I’m really living life without being satisfied with “okay”. How you ask? I take chances, but it wasn’t always that way.

Okay puts food on the table, allows you to have a day off, keeps you from totally hating how you look (though you might not necessarily like how you look or feel), and keeps you from feeling scared. You know what okay is not? Exhilarating. It is not passion, or a reason to get out of bed every day. It isn't life changing or something that you'll never forget. It’s living the mediocre. Mediocrity is never risking what you have for a chance, just a chance, that something beyond incredible could happen in your life. My name is Cat Kom and I’m the owner of the San Diego based fitness studio called Studio SWEAT, and the associated online streaming workout’s website, StudioSWEATonDemand. com. I’ll tell you what - it ain’t easy, but it’s worth it.

Right after I graduated from the University of Washington (Go Dawgs!) I worked as a technology consultant for almost 10 years. My job was fine… it was just fine. It was easy for me and it paid well. But, to

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be honest, I was just living in the land of “okay”. I was bored. So after years of living this way I decided that life was too short to keep doing something I didn’t love. I was gonna have to get out of my comfort zone. Did I ever.

scenes to keep it all going and growing. I realized that I was not only helping people around me live happier healthier lives, but that I was REALLY happy too. But, as well as things were going, I still found that I wanted something more.

I pulled money from my retirement and bought my first gym in Washington State. I was so. scared, but I did it. I had always been involved in fitness to some degree. After all, my first job at the age of 16 was in a gym, but this was for real now. I ran that gym with everything I had, and found such joy in watching it grow and prosper. I worked in the business (sometimes with my baby girl strapped to my back ) as a group x instructor and personal trainer, and on the business side, running everything behind the

I had always dreamed of living in San Diego. So ya know what I did? I sold the gym to someone I knew would take care of it, and I moved to sunny San Diego. When I moved in 2009 I had no intention of opening another health club, but I am pretty sure it’s just in my DNA so that is exactly what I did. I opened Studio SWEAT within 6 months of my arrival. My goal was the same as it was with my last gym; I wanted to create an environment where people felt comfortable and safe, no matter what their fitness level. I was

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determined, once again, to support, inspire, and coach my fitness family by helping them realize just how capable they were to reach beyond what they ever imagined. Did I mention that I had left quite a few friends behind in Washington? These folks totally counted on me more than I realized. As a matter of fact, they were relentless about having me find a way to train them even though I was thousands of miles away. So I said to myself, “Cat, where there’s a will there’s a way. You can do this.” I decided to marry my technology background, which I thought was a thing of the past, with my passion for fitness by filming and uploading the workouts my amazing team and I led in the studio. I was able to share them with my friends in Washington. Then I had another idea... If my friends in Washington liked them so much (and boy did they!), what about opening my classes to the the public. There were no boundaries with this approach, and I could potentially help people around the world! This was risky though. It was going to take a lot of time and money to really make this happen. But, I took a gamble that it’d be worth it. And this is how Studio Sweat onDemand was born! Fitness lovers from San Diego to Spain were taking and loving Studio SWEAT onDemand classes. Next thing I know old Jed's a millionaire... just playin’ :)... Seriously though, my little project that began as a way of staying connected to my long distance fitness friends was just featured as #2 on the top 5 list of "5 Best Online Streaming Workouts” in Men’s Journal. WHAT??!! Could it be that all my hard work and efforts had paid off that well? You know it! I think back to the time in my life when I wallowed in the okay. Never again! Has it been scary to take risks without knowing how it’s going to turn out? Ummm... yeah, and entirely challenging to be honest. And it might sound a bit cliché, but life IS short. Sometimes you just have to believe in yourself more than the next guy.

I think back to the time in my life when I wallowed in the "okay." Never again. Has it been scary to take risks without knowing how it’s going to turn out? Ummm... yeah, and entirely challenging to be honest. And it might sound a bit cliché, but life Is short. Sometimes you just have to believe in yourself more than the next guy. Reading up to this point you might think I make this all sound like it was soooooo easy. Let me be clear, it’s not. Most good things don’t come easily. The risks I’ve taken with launching my own business, as well as in my personal life bring days where I’m scared, days where I have to concede something I tried didn’t work, days where I made the wrong choice, and days where I just flat out get knocked to the ground. On one of these days I had a friend send me a timely message that said, “I thought of you when I read this.” The message she was quoting was, “You might have knocked me down, but when I get back up you are SCREWED!”. Ha! It’s exactly what I needed at that moment. The bottom line is that you might have to go backwards to go forwards, and you might have to endure some bumps when you take the jumps, but I implore you to never be okay with okay. Trust yourself and by all means.... ask for help along the way. One thing I tell my kids and my team is that, in my humble opinion, it isn’t the person who claims to always have the answer who’s the brightest star, rather the person who concedes they don’t have the answer, but that they will get it, who shines the brightest. So take a chance on yourself my friends, and THEN you’ll be more than okay. You’ll be extraordinary. ~ Cat Kom


best self san diego / "best of" 2016

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5 Questions with Brooke Tigh, Studio Barre


arre classes have some serious body transforming capabilities. The ballet-inspired workout has class attendees “tucking” and does an amazing job at activating small muscle groups, delivering a whole body workout. We asked Brooke Tigh, owner of Studio Barre Carmel Valley why she loves barre classes, what motivates her clients and how can we all embrace these fitness techniques to improve our posture, strengthen our core and build bone density…all while getting that lean dancer’s body we all crave! #1 What is it about barre that made you so excited – personally and to become a Studio Barre franchise owner? I was a dancer my entire life, my mom put me in my first ballet class when I was three years old. I’ve always been active from dance to working out. After college, I needed something new. Something effective and fun; somewhere I could get a great workout; and be surrounded by positive, health-minded people. A friend of mine begged me to go with her – she said, “OMG, you’re gonna love it.” She was right. It was just the right mix of the feeling you get when you’re in a classic dance studio with amazing music – delivering a fantastic whole body work out.


best self san diego / "best of" 2016

I knew from that very first class that I had found “IT.” I bought the new client special, was seeing and feeling results that I had never experienced before. At the end of my first month, my instructor, Amanda, said, “Hey! You should do this, we need instructors!” And off I went. I went through training and was soon teaching classes of my own. Our founder, Shannon, is incredibly inspirational, talented and motivating; I have her to thank for so many things. When I found out that she was thinking about franchising Studio Barre, I told her: “I’m going to be your first franchisee….and here I am!”

#2 We’ve heard your fun personality really inspires your clients. What do you find motivates them best? I’m totally real. I know that resonates with clients, and they love it. I make class spicy and energetic, no matter what! Clients always know that if they come to my class, they are going to hear some fabulous music, some great sassy jokes, and feel like they were cared for. I’m passionate about making sure my clients have the best hour of their day at Studio Barre Carmel valley. #3 Why is barre a great workout? Life is short, and we all need more hours in the day. I believe that barre is a great workout because it’s a full body, total body toning and chiseling experience in one hour. We also have cardio elements included in all of our classes, which you don’t find at many other barre studios. Post class, you will be sore. Get ready for it... but, its the best kind of sore because you know that the soreness is creating a difference in your body, and that amazing changes are happening. In addition to the physical benefits, Studio Barre brings such a special culture and social benefit; we are everybody’s “happy place.” Come take class, meet some fabulous people, get a hot bod and spread the love that is Studio Barre.

#4 How hard are the classes? Will beginners feel welcome? Our classes are tough. Studio Barre classes are fast paced, the music is loud and we do some moves that make your body say “what the tuck?!” But that being said, all of our instructors give clients options and each everyone is welcome to take any modifications they need at any time. We love having beginners in class, because hey, we all started there ourselves. From the moment a “newbie” walks in the front door, they are completely taken care of. Our front desk barre{ista}s give all new clients a tour of the studio, guide them in setting up, and most times introduce them to a centurion (a client with 100 or more classes completed) and set them up next to one another. #5 What do you love most about barre classes? I love the shinny happy feeling that I get when I walk into any Studio Barre! I love knowing that my one-hour a day that I carved out for my workout will be so worth it. I love rocking out to sweet tunes and getting some love from my best friends. Oh ya - and the cherry on top is hearing people say, “you must do barre.” Brooke Tigh is franchise co-owner of Studio Barre in Carmel Valley (7845 Highland Village Place Suite C-103, San Diego, CA 92129), phone: 858.365.7169 Best Self Magazine readers can enjoy one free week at any San Diego Studio Barre location including Encinitas, La Jolla, Carmel Valley and Mission Hills. Just mention “Best Self” at time of check-in. Learn more at You can find her often enjoying the southern California sunshine or bringing laughter and smiles to her classes at Studio Barre.

best self san diego / june 2016



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Pilates with a physical therapy twist What makes your Pilates studio unique? From those just starting an exercise program to competitive athletes, Pukka’s physical therapists & PMA Certified Pilates teachers provide clients with a higher level of expertise and a more total-body approach to fitness and wellness. We offer oneon-one private sessions and small semi-private classes to provide clients with individualized attention, the optimal exercise experience, and successful outcomes for a long and healthy life.

What classes and services do you offer? In addition to traditional Pilates fitness classes, Pukka’s physical therapists offer specialized classes and seminars such as Healthy Back Pilates, Fitness for Golf, Myofascial Stretching classes, Pilates for Parkinson’s Disease, Ergonomics, and Pilates-based physical therapy for those rehabilitating from an injury or neurological condition. What inspired you to open a Pilates-based physical therapy studio? I became inspired after personally experiencing the healing benefits of Pilates for my chronic back and knee pain.

T FIRST IS Pukka Owner: I S I V EE! FR pukka Sharon Manzuk

tact le Con schedu to

Locations Carmel Valley: 7805 Highlands Village Pl., Suite G101, San Diego, CA 92129 858.360.9900 Scripps Ranch: 12030 Scripps Summit Dr., Suite E, San Diego, CA 92131 858.271.8800

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Executive & Empowerment Coach Dynamic Progress Coaching


Everyone wants balance. It’s the hottest commodity. If it were a stock on Wall Street, there would be a run on the market. If it were a novel, it would be #1 on the best sellers list. We talk about it, look for it, strive to get it, we grab, opt in, opt out, make lists, and struggle to capture this elusive animal we call balance. So, if balance is a universal desire, and we as human beings are so intelligent, why haven’t we discovered the formula for attainment?


best self san diego / "best of" 2016

We’re a society of do-ers

people do not know what their personal values are.

Balance is a quality that everyone needs; in the coaching world, balance is seen as essential for lifetime fulfillment. Every client I have consulted claims they want to acquire this trait during our initial consultation. Balance can feel like it doesn’t come naturally, and for some, it is something they have never experienced before. We’re a society of doers, not be-ers. Americans aren’t taught the fine art of balance, unless they are lucky enough to have had an enlightened role model or been fortunate enough to work with a Life Coach. Usually the way people in our society stumble upon balance, is after they have been hurt or ill. Sadly, poor health can be the only time people give themselves permission to cultivate better balance in their lives. This is not a healthy way to live.

We get our personal values confused with traditional religious values or the values of the company we work for. Unless specifically advised, we’re not taught to identify our own personal values.

The ride of your life Imagine a bicycle wheel. If you were to divide the aspects of your life into segments of a wheel, what would the biggest pieces be? Career, family, personal growth, money, health, significant other, home, recreation? Most of us never stop to look at our wheel. Many of our wheels are uneven or missing entire pieces, while others have excessively large pieces that dominate the structure. Some people ride along bumpily for years, barely making it up that hill. When our segments are more equal, it is a smoother, more enjoyable ride. We can coast along freely with the wind in our hair. Acquiring balance is a conscious commitment. We need to stop, assess where we are, and decide where we want to go. To help balance your wheel and enjoy your ride, you can begin by implementing 5 new strategies like the ones listed below.

Start saying no Some of the methods of seeking greater balance seem controversial, like saying no. Who wants to say no? Nay sayers or Negative Nellies, perhaps? As people pleasers we are taught that saying no is a bad thing. We are told that saying no is negative. We are condemned for saying no and given the third degree when turning someone down. I tell my clients that when they can say no without giving an excuse, they have achieved a new standard of self-care. Truthfully speaking, saying no can be one of the greatest gifts in your life. Once you learn to say no to the small and irrelevant things, you can say yes to the grand and exceptional ones! Learning to say no gives us more time, energy, and freedom.

Establish personal values and make them priorities Another way to pave your road to balance is to learn what your highest personal values are. Identify your top 3 values and make time for them daily. Personal Values get your motor running in the morning. They make your life worth living. Unfortunately, many

Delegate tasks and responsibilities We think we have to be superheroes. In our society we are taught that asking for help is a sign of weakness. It’s actually a sign of strength. Just like executives who delegate responsibilities to their staff, we too must identify what we do best, and delegate other tasks to those better suited or those who enjoy doing them more. Ask yourself, “what do I do that no one else can?” Those are the items for you to focus on! The act of delegating frees up time and energy to give our unique talents and abilities that we were born to contribute.

Block out time for self-care

There may be nothing more important that we do for ourselves to acquire balance than block out time for self-care. Self-care is-care for our best self. We need to learn to schedule time for self-care just like we would for a business meeting. Self-care can be as simple as a favorite Pilates class, a walk outside during a break, lunch with a friend, playing the guitar, or writing in a journal. If we do not take care of ourselves, who will? We are the gate keepers of our joy, we make a commitment to nurture ourselves, and we can either continuously move forward in the direction of balance, or deteriorate. The choice is ours.

Eliminate tolerations Tolerations are nasty little buggers that move us away from balance. Tolerations are a myriad of things that we put up with that take up space in our brains. We tolerate people’s unwanted behavior, or a dripping faucet, we tolerate a past due bill or a person we need to have a discussion with. When we allow these things to go on, they take up space. We think about them subconsciously. In order for us to create room for better balance, we need to eliminate tolerations. I bet you can name 10 things you are tolerating right now off the top of your head. Ready, go! Get rid of those tolerations. Acquiring balance is a commitment. If we are not focused on it, it will elude us. Think of it as a commodity, something that’s worth your investment, time, and attention. Balance may seem like a luxury, something that’s far in the distance, but the truth is, balance is essential for quality of life. Just as imperative as exercise and good nutrition, acquiring balance may be one of the most important aspirations you set, and another step that you can take to live your best life now. If you have any questions about how to become your best self or live your best life, feel free to email best self san diego / "best of" 2016 29

Embracing Change


best self san diego / "best of" 2016



hange can be a catalyst or a curse; it depends on

* Ask for help. Let go of your ego or pride and simply ask

how we perceive it. Everyone I know has been

for assistance.

going through some kind of intense change in

the last few months: moving, loss of a loved one, ending

* Listen to your intuition. Very often we have a sense of

or beginning a relationship, a promotion at work, starting a

what is going on and we ignore it. Pay attention.

new venture. Stop for a moment and think about the state of our world. Change can come upon us quickly, without

* Trust your decision-making. Stop asking others what to

notice; all of a sudden everything that is familiar can turn on

do when you know what’s best for you. Quite often people

a dime. Change can be daunting at times when everything

will respond with what is best for them, not you.

that is comfortable and reliable becomes foreign. * Identify supporters. Share the shift you want to make We can initiate change when we know that our patterns

with your confidants. Don’t bring too many cooks in the

and habits have become less than ideal for us. Sometimes

kitchen. Ask the people who think like you, and who trust

change can be driven by others, like a landlord who

the process. Don’t ask naysayers.

suddenly wants to sell a home you have been renting for ten years. Life is constantly changing, circumstances are

“Act as if.” Act as if the change has already occurred by

unfolding and people are evolving. If we do not change

imagining what it would feel like. People have a tendency

with the seasons, with the circumstances, with the people,

to act in fear until after the change has occurred; this keeps

we can feel stuck, paralyzed or left behind. The only thing

us from feeling good during the process.

we really have power over is how we approach change and how we choose to feel about it.

* Identify what has worked for you. If you’ve been successful with change, allow it to happen. Sometimes we hold on

Do we allow the change to impact us positively or

tightly to something that is not in our best interest. Be

negatively? How do we think about change, and what

willing to let go and know that something better is waiting

actions can we take to ensure the change we experience

to come in.

is beneficial? * Study role models who have accomplished a similar goal. Here are some tips to keep in mind that will assist you in

If they can do it, you can do it. Strategies and practice will

embracing change in the new year. Remember, change can

help you hit the bulls-eye.

be a catalyst or a curse; it all depends on how you look at it. Change will be what you make it: good, bad, hard, easy,

* Know that change keeps you in demand and at the top

necessary, pleasant, needed or extraordinary. The more

of your game. The healthiest and most successful people

conscious you are about change, the better it will feel.

in the world thrive and grow in circumstances of change. They embrace it and make it their own.

* Focus on the outcome. A great client once told me his secret to success, “Begin with the end in mind.”

My gift to you for 2016, is that you find yourself embracing change in a way that empowers you and delights you beyond your imagination.

If you have any questions or comments about how to improve your life or a subject you’d like us to discuss, feel free to email me at Please visit our Facebook page, Dynamic Progress Coaching

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How to Envision or Visualize Your Best Health


ased on research in neuroscience, humans think in pictures. Even for people who say they aren’t ‘visual’, they are simply seeing images so fast they aren’t aware of it. If you have any doubt about this, notice the next time you’re worried about something, it’s usually a scene you’re playing out in your mind that you’re afraid will happen. Of course there’s lots of mental commentary too, but that moves slower than images and thus, tends to be easier to notice. A core tenet in Chinese Medicine is “Qi follows the mind”. Qi is life force, the very force pumping your blood, beating your heart, and conducting nerve impulses right now as you read these words. There are the unconscious, or automatic life force happenings, the things you don’t have to consciously direct, like the digestion of your last meal, and then there is conscious awareness, directed by choice. This is where you can affect your health in extremely positive ways by the use of visioning or visualizing. Visualizing is the very least you can do to bring about the very most in change. After a tipping point of regular imagery fed to your brain, your life force will cause that outcome at the level of your cells. Let’s dive in to the three simple ways of affecting such powerful change in your health! 1)




Get clear on the results you’re intending. It could be better sleep, less pain, or overall vitality. Clarity is key. If you aren’t clear, you’ll ping all over the place, which doesn’t work. Imagine your desired outcome as if it’s here right here and now in your present moment. Envision from this perspective. See yourself in this desired result (in other words don’t watch yourself as if on an external screen, see yourself in the vision enjoying your outcome as you) and see as many details of the outcome as you can, movements, smells, textures, tastes, sights, colors, and any other vivid details you can playfully imagine. Feel what you will feel (with the enhancement), right now. Gratitude, joy, blessed, whatever it is you’d expect to feel, have that experience now in your vision. Emotions are like rocket fuel for our visions and they move energy quickly. Visualizing with emotion is one of the fastest ways to shift matter (i.e. your body).

best self san diego / may april "best2016 of" 2016

By Laurie Morse, L.Ac.

Any or all of these elements may seem strange at first, but that’s only because it’s unfamiliar. The more you play with it, the more familiar it becomes, and the more you’ll see the changes over time. A key to the process is bypassing the mind. If your mind won’t let you imagine a pain free shoulder because right now it bloody hurts, then go broad and envision overall health. See and feel your whole body as vital and healthy, which will help settle the one or more parts that aren’t there yet. The idea is to be relaxed when you visualize, if you’re tense or resistant for any reason, try a different vision angle until you find one that helps you stay open and enjoy the process. Visualizing a few minutes at a time is all that’s necessary, as many times throughout the day as want. The key: don’t until your vision materializes!

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There is a great synergy between a spiritual practice and a livelihood when we slow down enough to allow the experiences to co-mingle. This marriage has been especially potent for me when I get ‘stuck’ creatively or otherwise. Here’s the map I use to navigate the challenges that come up. It’s especially helpful with people-related issues, but also works with other creative challenges. This map has provided me with many insights that have both strengthened and humbled me. The first four steps are the foundation of the map, and I start here to check my behavior and make sure it’s consistent with these principles before I go further. Many thanks to Belinda Lopes for introducing me to the work of Miguel Angél Ruiz in The 4 Agreements. The first 4 Agreements were created by Miguel Ruiz, and I added 3 of my own. 34

best self san diego / "best of" 2016

First Agreement: Be Impeccable with your Word

Words have power and impact. Use them judiciously and respect their potency. This level of integrity is as important when communicating with others as it is to your thoughts about yourself and the way you talk to or about yourself.

Second Agreement: Don’t take anything Personally Other people’s communication reflects their state-of-mind, their filters, judgments, creativity, beliefs and experience. It’s not about you and it never was. What others do and say is a reflection of their own reality, and of their own dream.

Third Agreement: Don’t make Assumptions

Find the courage to ask questions and to express what you really want. Get enough information to have a clear understanding and communicate clearly with others to avoid needless sadness, misunderstanding and drama. This includes making assumptions about the goodness or badness of experiences. Those judgments can be short-sighted and premature. Fourth Agreement: Always do your Best Your best is going to change from time to time depending on your state of health, and other factors that contribute to our states of consciousness. If you commit to your best, you will avoid self-judgment and regret.

I’ve added the next 3 Agreements: Fifth Agreement: It’s Your Job to deal with You

You have a responsibility to yourself, and to others, to not pollute your work or your workplace with drama, psychic baggage, and your own neuroses. When you let your fear, your anger, or your penchant for drama drive your behavior, you are putting others in a place of having to deal with you because you won’t or don’t.

on around you as a mirror of what’s happening inside of you. It’s another way of acknowledging the filters we use to choose what we pay attention to. For me, this is one of the most challenging things to do, especially when I’m faced with behavior that really angers or frustrates me. It’s often difficult to see this as an unwelcome reflection of my own behavior that I have been blind to, or as a boundary I’ve neglected to set. When I am able to refrain from judging myself or the other person, I usually become aware of the connection sooner than not.

Seventh Agreement: Silver Linings

If you find yourself stuck in momentary judgment of something that doesn’t feel good, right, or positive, make a choice to focus on the Silver Lining that’s present in every situation. I don’t mean to sound Pollyanna about ‘focus on the positive and everything will be ok’. My intention is to focus on the reality that everything is transient; events, situations, feelings and thoughts are all temporary by nature, and will pass. Because there is a balance in nature, there is a ‘good’ for every ‘bad’. It’s up to us to acknowledge what benefit can be gained from a temporary obstacle or crisis, and to shift as much of our attention as possible to that thought.

Sixth Agreement: As Within, so Without.

Relationships are Mirrors. Our outer world is a manifestation of our inner journey. When you don’t like what’s going on around you, you need to either change it or accept it. Sometimes, the easiest way to navigate change or acceptance is to view what’s going

Karen Joy is the Co-Founder and CEO of Impact Sales Academy. After 30 years of building successful fitness companies for some of the best brands in the industry, the team at Impact team is on a mission to share their expertise in business development, sales and marketing with fitness professionals around the world. Impact Sales Academy is about: #1 having fun, #2 attracting new clients & members, #3 building sustainable communities.

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5 ways to turn your house into a holistic hotspot

go the the gym, run a 10k and go to a yoga class (sometimes all in the same day). I have always loved to workout but since having 3 babies and becoming a stepmom, every moment in my day is precious time. This time was of course precious before but I have such a more heightened sense of how precious it is now that personal time is so limited.

By Leanne Jocobs I’m a business owner and a mom of 4 and over the past few years, my gym membership has been collecting dust. I have always been committed to personal wellness (even during my three pregnancies in three years) but the extra time required to get my traditional 90 minute gym workout went missing. Even at 35, I was single and enjoyed what now seems to be unlimited hours of extra time to 36

best self san diego / "best of" 2016

Because my husband and I both work from home, we have implemented some strategies and practices that have helped us keep our home clean, clear and healthy. Our mission is to be walking examples of wellness and leadership for our children and we are very mindful that a family philosophy is the grounding base for excellence. We have chosen to make happiness, freedom and health the core principles of our family lifestyle. There are simple strategies we’ve implemented that help us to stick to our integrity and keep ourselves functioning optimally for ourselves and our kids.

Here are some of our simple strategies you can implement starting today to turn your home into a holistic hotspot:


Treat your home as sacred space. The more spacious, clean and alive your home is, the more inspired you will be to keep up your healthy habits. Keep clutter to a minimum (or remove it all together) and create extra breathing room in your health. Remember that every inch of clutter in your home sucks your life force. The more space you have, the more you can breathe in life force. I also like to use vinegar and essential oils to clean my home.


Create a holistic hotspot- find a corner or a room in your home that is dedicated to holistic health. This area of your home should make you feel alive, healthy and vibrant. Infuse this area with art, natural fibers/flooring, natural light, natural scents (like essential oils) and anything that is meaningful to your wellbeing. Crystals, yoga mats, and fitness props are also great ideas. Keep this area bright and filled with positive energy. Be mindful of keeping this space free from chemicals and toxins.


Minimize electrical gadgets in your bedroom. Be mindful of how many electrical gadgets you have in your bedroom as these can impact your sleep. I suggest removing as many electrical items as possible from your bedroom. Artificial lights and even alarm clocks can mess with melatonin production. I like to encourage clients to keep their bedroom free from electrical gadgets. Remember that good sleep is the top priority for optimal health and those cell phones, ipads and laptops on your bedside table mess with melatonin.


Turn your fridge into your life force engine. It’s amazing how vibrant your body and cells will feel at the very glance of a fridge packed with live, whole food. Do a fridge detox of all that isn’t serving your body well (and any foods that might be weighing you down physically and emotionally). Fuel your fridge the way your body wants to be fuelled- alive, whole and loaded with life force. The practice of doing a fridge detox and a life force refuel will make your cells smile with gratitude.


Be mindful of the language you speak in your home. We often forget that our home is our sanctuary and our sacred space. Who wants toxic energy in their home? It takes patience and discipline but implementing a daily practice of more love and kindness does wonders for the home. When we see our home as alive and vibrant, we are more mindful of the language we speak in the home. Reducing (and eventually eliminating) negative language, gossip and complaining from the home is the first step. We can then graduate to replacing this language with love languages of respect, integrity, kindness and wellbeing. Your home will thank you and so will your body. What has been most important for my husband and I is to have extreme patience and kindness during the transition phase. Making your home a holistic hotspot is simple but takes a deep commitment not only to your health but to living your greatest life with the precious time you have.

Leanne Jacobs is a certified clinical nutritionist and pilates and yoga instructor, MBA, Holistic Wealth expert, and author of the upcoming Beautiful Money (Penguin Random House, January 2017). @leannemjacobs

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best self san diego / "best of" 2016

How to Get your Sexy Back after a Divorce or Bad Breakup

best self san diego / "best of" 2016 39

get your sexy back As a Relationship Coach for the past 17 years, I work with single and divorced women who struggle trusting men after after a devastating breakup. I take women from feeling frumpy to sexy, overwhelmed to organized at worst… orgasmic at best! Many come to me running on fumes and by the end of our 6th session or weekend intensive, they’re exploding with vibrant sustainable energy, sacred joy and sensual confidence. (I also have a thriving Men’s Practice healing men’s emasculated hearts and awakening their ‘Noble Badass’ after years of fearing rejection and compromising who they are to please a woman… the sad consequences of a harsh breakup. I inspire amazing men around the world to cure the nice guy, stop agonizing about what they did wrong and end the fear of dying alone by creating a hot healthy long term intimate partnership.)

By Intimacy Expert, Allana Pratt


ivorce or breakups can be devastating. Some of us hide, others put on fake smiles — and many of us get right back in the game without taking time to heal. Others give up forever and pretend they’re fine without a partner, yet secretly yearn for that special someone.

The important thing you never want to lose during the process, is your self-confidence. In fact, it’s wise to lean-into the divorce experience and GROW an even more solid core of self worth. Then your future will be bright whether you’re single, dating or married again. Do it for your kids. Do it for your Soul.


best self san diego / "best of" 2016

Yet it wasn’t always this way! I had my own hurdles to cross and wounds to heal. In my early 20’s, I married a tall, dark and handsome multimillionaire who was a great man, yet I was an insecure people pleaser afraid that I’d never find anyone to love me or take care of me. I’m grateful for the divorce because it taught me to find safety, security and appreciation deep within myself and base my future relationships on a deep, soulful connection. Husband number two was a different story. I got pregnant the week after my mom died at my sister’s wedding. I couldn’t save mom, my sister had someone, so I was going to make this work, dammit! Yet given I chose him from a devastated fearful place and was operating

‘on empty’, this too ended in divorce. I bought him out, fearfully stayed in the house, drained my savings and found myself in huge debt. I was a terrified, ashamed, single motherless mom and hit rock bottom. During a powerful meditation one night, I looked into my son’s eyes declaring that I would become a woman of power, joy and grace.

Step 2 is to affirm that you are a Goddess! You

When you’re truly committed, providence occurs. A miracle happened. I met the amazing Leeza Gibbons, coached her through ‘Dancing with the Stars’ and began my life’s work as a “Sexy Mom Expert” awakening women’s feminine power. I had found the secrets to being playful with my son, feeling ravishing with my man and having true heartfelt connections with my girlfriends. A decade later I’ve declare myself an Intimacy Expert… In-To-Me-I-See… and I inspire thousands of women to find that deeper, wiser, intuitive and sensual part of themselves we so often lose when a relationship ends.

as something you failed at… instead see it as a learning experience. Say “thank you” for this experience and write 10 reasons of gratitude such as: I learned to have stronger boundaries, speak my truth, trust myself, reconnect to my powerful femininity, learn there is strength in my softness and courage in my heart.

So here’s the truth my new friend. If we don’t get our confidence back, there’s a good chance we’ll gain weight, feel depressed, unappreciated and overwhelmed. We may become cranky with the kids, overwork until we have adrenal fatigue or a heart attach, competitive with younger, thinner sexier women, ashamed that we are not married yet and resigned to never trust men again. Now breathe. There’s an effective (and delicious) solution!

Step 1 is telling the truth. Are you overworking,

overeating or drinking too much to numb your feelings? Are you taking out your frustration on your coworkers, children or yourself? Are you buying into female competition, unable to be happy for those newly engaged? Are you saying cruel things to yourself like “What’s wrong with me? I’ll never find anyone. There aren’t any good men out there!” STOP.

are worthy, valued and cherished! You are a gift to this world! Change your point of view from 10 extra pounds to voluptuous! Do things that nourish your radiance: dance, journal, pray, be in nature, hang with kind people, flirt with yourself in the mirror!

Step 3 is no longer seeing your divorce or breakup

Step 4 is to ask for help to heal the deep stuff once

and for all so you don’t date the same person again in a different body! Remember, true Queens delegate, get support and embrace sisterhood. Be willing to receive effective proven tender powerful support. Reach out to my and apply for a 60 minute complementary “Find Your Feminine Power” Strategy Session with me. (Men, I’d love to contribute to you too! Please request an application for your “Find Your Perfect Mate” complementary session as well ;-)

Step 5

is to sink deep into your heart and KNOW your prayers are already answered. Now its time to walk through the unknown, focusing more on the present moment of healing and empowerment, than the future or past. Hand in hand together we will use this divorce as the springboard from which you will soar! Know you are guided, held and loved so deeply by Spirit. And it’s my privilege to walk with you and bring you ‘Home’ inside. That’s a confidence no one can ever take away.

As a Relationship Coach for the past 15 years, I take women from feeling frumpy to sexy, overwhelmed to organized, running on fumes to exploding with energy, joy and confidence.

Great love and delicious blessings, Allana


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best self san diego / "best of" 2016

In previous issues of Best Self Magazine, you have likely read about the five facets of a wellness lifestyle, DREAM, representing a healthy Diet, plenty of Relaxation, adequate Exercise, ensuring that you are in Adjustment, and of course, creating a life with Mental Wellness. This month I would like to delve into one of the leading causes of emotional toxicity that people experience which often takes away from their mental wellness…THE WRONG RELATIONSHIP! All too often we see friends or family members, or even ourselves in a long term relationship that seems like it’s going nowhere. So why are those two people together we ask? Well, they typically love each other; they are comfortable with one another; it would be too embarrassing to tell everyone they broke up; it’s too complicated to break up (money, property, etc); they’ve already invested so much time into the relationship; or the one that few will say but often think, “We can’t both live forever!” What if there were a calculated, scientific approach using mathematics that could actually quantify the likelihood of two people having sustainable compatibility that would increase the odds of a longterm relationship thriving, rather than just surviving? Well there is, and it is called the Ultimate Life Tool (ULT®). The ULT® is a patented advanced human assessment tool consisting of 87 questions which will demonstrate how each person in the relationship authentically shows up in nature. The ULT® will reveal what drives and motivates them to discover their natural, inborn talents versus learned skills (reliable, flakey, intimidating, controlling, loyal, over protective, compassionate, good listener, etc); their natural level of refinement and how it impacts their compatibility (messy, neat, high quality, extravagant, “crunchy”, etc); how they perceive life (from an overly optimistic or more critical standpoint); and how they best connect with people and their surroundings (needs touch, needs to move,

needs to think, needs to be social, etc). This invaluable “operation manual” gives each partner the information needed to “feed” one another, rather than take energy away that causes unnecessary strain on the relationship. The results of this test will not only quantify important compatibility factors, but it will also provide each person with the tools necessary to help the relationship thrive. Sometimes the results reveal a significant uphill battle for a couple to survive, while other times, just the knowledge will show them what “tweaks” are needed to grow into something remarkable. As the owner of a wellness center that offers this technology and the husband of a certified ULT® Consultant and trainer, I can tell you that I have heard every excuse in the world for a couple to not take the test. One person in the relationship refuses to take it (red flag); they are afraid to learn what the test will reveal (red flag); the relationship is already too far gone and they would rather avoid doing the work necessary to move forward- either together or apart (red flag); it’s just not worth it (bright red flag)! Being in unfulfilling relationships can be one of the worst things for one’s health. It leads to increased stress, depression, anxiety, resentment, anger, and even hatred. We all know the Buddha saying, “Holding onto anger is like drinking poison and expecting the other person to die”. Why not let the anger go away and all the negative effects of the bad relationship by either fixing it or ending it? People often want to know when the best time in a relationship is to take the ULT®. The answer is similar to going to the chiropractor (something I know a

lot about). Some people only go to the chiropractor when they have some type of problem causing physical pain. When they wait for the symptom to arise, they are typically in a crisis situation that requires swift attention. At that point, the chiropractor will analyze the spine and nerve system to determine the care necessary to get to the cause of the problem and make specific adjustments if necessary. This is comparable to a couple waiting until they are in a struggling relationship and either need to fix it or end it. Maybe they are “on again, off again”. Maybe they have been together for 4+ years and one person isn’t ready or willing to take the next step. Maybe both are questioning whether the next step is the right one, but neither is willing to admit there may be an issue. Then there are many who go to the chiropractor for routine checkups to help deal with the toxicity and stress of life to prevent issues from arising. This would be analogous to a couple taking the ULT® early in the relationship so they learn how to navigate the relationship so the toxicity (stress) of life doesn’t affect them negatively. Every decision a person makes is value clarification. If you (or someone you care about) values happiness and fulfilling relationships, then taking the ULT® is a great step to take. The results will either give the excuse needed to end the wrong relationship or the ammunition to fix it! DREAM Wellness is offering the readers of Best Self Magazine an opportunity for you and your significant other to test drive the ULT® at no charge AND receive a 10 minute results consultation. Email brooke@ and tell her you want the Best Self analysis and she will send you the link and code for the assessment. best self san diego / "best of" 2016 43

5 Ways to SuperchargeYour Energy In Less than a Minute! Research shows that it’s better to take eight, one-minute breaks, than it is to take one, eight-minute break, creating sequences that are ‘frequent and in close proximity’. It’s also easy to convince your mind that you can afford to take one minute. The great thing is that taking a “Supercharging Minute” yields great payoffs like increasing productivity and creativity, it definitely boosts your energy levels, as well as calms your nervous system. Small price, big returns! Sit or stand with a straight back and take

Step outside for a minute (or look out the

and seeing this vital energy moving

several Deep Breaths in through the nose,

window) and find something naturally

throughout your whole body with each

out through the mouth. For added benefit,

beautiful to take in, the sky, a flower, a tree


unclench and relax tight muscles with each

etc. Take three deep breaths imagining you


are taking in vital energy with each inhale,

Take three sips of water or green tea, taking a deep breath after each sip imagining the liquid is loosening tension and liberating sparks of energy in your body. Jump up and down, wiggle your body in place, and/or stretch for 45 seconds, use the last 15 seconds to feel the subtle vibration in your body from the movement. Look at something red, while breathing naturally, notice everything about the red colored item. Then notice what you hear as background sounds. Switch back and forth from the red you are looking at to what sounds you hear. Extra Credit: Collect jokes or stories that make you laugh out loud, I have a page on Facebook for saving this kind of stuff, and when I want to uplift my energy, I look at my favorites. Laughter decreases stress hormones and triggers the release of endorphins, the body’s natural feelgood chemicals. Endorphins promote an overall sense of well being and energy. Last one: Listening to the music of Mozart is also a proven way to relax and lovely to have in the background in your office or home. While stress and pressure drains your energy, a relaxed state preserves it.

5030 Camino De La Siesta, Suite 101, San Diego, CA 92108 619.280.1609 44

best self san diego / "best of" 2016


hEalth vs. wellness



any people think that health is merely freedom from sickness/disease and the absence of symptoms. However, the World Health Organization (WHO) defines health as a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity. So, just because someone feels well, does not necessarily mean that he/she is healthy. Conversely, just because someone does not feel well, does not actually mean that he or she is sick (we will tackle this concept in our next issue.) So, is health the same thing as wellness? Absolutely not! Health is defined above by the WHO. Wellness, however, can be described as a proactive approach towards creating physical, mental, social and spiritual harmony. Wellness is actually the lifestyle that enables a person to be healthy. Every single choice you make related how you eat, think or move can either add to your health or subtract from it. Interestingly, some things that you may do can have a net zero effect. An example of that would be eating a healthy salad for lunch, but covering it with a very unhealthy salad dressing. In fact, if the dressing contains ingredients such as high fructose corn syrup (like most salad dressings contain), then that “once healthy” salad may now detract from your health. The lifestyle you live has a huge impact on how healthy you are at any given moment in time. The other aspect that affects your health that most people don’t realize is the nervous system’s ability to adapt to stress. The nerve system is referred to as the master system of the body because it controls and coordinates the functions of the entire body. Every organ, muscle, gland and cell of the body knows exactly what to do, when to do it and how to do it. The way that works is,

the brain sends an electrical signal down the spine and out to the different parts. If a body part does not receive the proper signal (caused by stress on the nerve), then the body part does not function optimally, which ultimately affects your health. A true wellness lifestyle can be summed up with one acronym; D.R.E.A.M. DREAM is an acronym for the 5 facets of wellness; Diet, Relaxation, Exercise, being in Adjustment (which is being in balance mentally, physically, emotionally & spiritually and having optimal brain-body communication through the nerve system) and Mental Wellness. When you focus on your choices and actions regarding your DREAM, then health is right at your fingertips! The providers at DREAM Wellness, located in Pacific Beach and Del Mar, use advanced technology to determine where you are in your “wellness walk”. They then determine your COREScore, which gives a numerical value to your overall health based on various neurological parameters. Visit for more details.


best self san diego / "best of" 2016 45

Fish, is among the healthiest foods you can eat, so what’s the catch? 46

best self san diego / "best of" 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.

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WHAT ARE FERMENTED FOODS and Why Are They Good For You?


best self san diego / "best of" 2016

Nation-wide, fermented foods are taking the main stage in healthy, foodie circles and the world of Nutrition. Eating fermented foods goes back thousands of years.

What are fermented foods? Fermented foods begin as whole foods, and with the help of micro-organisms, their sugars and carbs are converted into compounds like lactic acid. The process also turns these foods into an extremely beneficial source of probiotics. Probiotics help heal and restore your gut, and bring it into balance. They optimize your immune system, heal your digestive disorders, and are potent detoxifiers. This is just a very small list of all the health benefits fermented foods can bring you and your family. Fermented foods provide even more probiotics than your preferred supplement! Your wallet might thank you, as a ½ cup of the below foods per day is a lot less expensive than your favorite probiotic supplements. Here are just a few fermented foods to try: (To ensure you’re getting authenticity, look for terms on the label like “unpasteurized,” “naturally fermented,” “raw,” or “contains live and active cultures).

*Kombucha - A fermented drink that supplies high levels of healthy acids, probiotics and enzymes, etc. And….comes in many flavors!

*Kefir - (originates from Russia) It is a cultured milk product which colonizes the gastro-intestinal tract, provides vitamins and minerals, can relieve intestinal disorders, is a complete protein, can flush out destructive pathogenic yeasts in our body, etc. *Sauerkraut -

(originates from China and Rome) Made from just cabbage and salt. It protects from intestinal infections, high in vitamin C, and may have cancer fighting properties.

*Kimchi - (originates from Korea) It is dubbed, “sauerkrauts Korean cousin”… but spicy! It is high in vitamins A, B, C, and lactobacilli. *Miso - (originates from Japan) A fermented paste made from barley, rice or soybeans.

It contains all essential amino acids, making it a complete protein. It is a good source of B vitamins (especially B-12). It is high in antioxidants. Add to soups for fantastic flavor.

*Yogurt - (must contain live cultures) Not as beneficial as kefir. *Tempeh - (originates from Indonesia) It is made from naturally fermented soybeans.

It is loaded with iron, potassium, magnesium, calcium, and protein. Chop it up and throw in a stir-fry.

Fermented foods can possibly reverse some diseases/illnesses by restoring your gut flora. Here are just a few: Candida / Leaky Gut / Ulcers / Crohns Disease Acid Reflux / Obesity / Type 2 Diabetes / IBS Constipation / Reduce risk of dementia There are a variety of fermented foods that are familiar (and not so familiar) and can be purchased in a health food store or your nearest Asian market. You can also have fun creating your own foods to ferment . . . leave it to your imagination and willingness to experiment! Take a look at some of the YouTube tutorials on how to do it yourself, they are informative and fun! There are also some great books out now that give you a wealth of information, and don’t forget all the websites you can peruse. I gave you just a little information about fermented foods. If you do start researching them, and start eating them, (even a little bit a day to start), you will be amazed at the health benefits and I guarantee you, you will tell your friends how much better you feel now that you have discovered…… Fermented Foods!

Debra Metras, B.A., N.E

Holistic Nutrition Educator/Coach/Chef

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Ok, I know you’re rolling your eyes because water is the last thing you feel like drinking. You only drink it when you have to and only if there’s nothing else to drink, if you’re like most people.

And if you’re like most people, you are probably dehydrated!

• •

• • •

Did you know that approximately 75% of all Americans are dehydrated?! Did you know that even mild dehydration will slow down your metabolism as much as 3%? Did you know that besides oxygen, water is the most important nutrient in your body? Did you know that approximately 60% of your body’s weight consists of water?

Water is not only the most important nutrient in your body, it is also responsible for nearly every process in your body! That’s why it’s so important to make sure you are drinking enough water every day. Each day your body loses water in the form of sweat and urine. Lack of water is one of the major triggers for daytime fatigue. But wait, there’s more! More reasons to make sure your are drinking enough water: • • 50

Water carries away waste from the blood and body tissues, so it is vital for removing toxins. Water is the primary transporter of nutrients throughout the body. best self san diego / june april may "best2016 of" 2016

Water ensures adequate blood volume (maintaining a normal volume of blood is vital as it carries oxygen and essential nutrients throughout the body). Water helps to maintain normal body temperature. Water acts as a lubricant around joints and serves as a shock absorber inside the spinal cord. Water lubricates the digestive tract and keeps the tissues in your body moist.

Without water, we would die in a few days. But how much water do you need to drink each day?? That depends on a few things, including how physically active you are, what type of climate you live in, if you are experiencing an illness, or are on certain medications or have any chronic health issues. One way to tell if you are properly hydrated is to look at the color of your urine. If it’s darker in color, you are probably dehydrated and if it’s clear and light yellow, you are probably doing ok. On average though, the Institute of Medicine recommends that women get approximately 2.7 liters (91 ounces) of water a day and men get about 3.7 liters (125 ounces). Water plays such an important role in your body. If you wait until you actually feel thirsty, you are already dehydrated and your body has probably lost 1-2% of its entire water content. Chronic dehydration could end up affecting your organs and could lead to kidney stones, constipation and liver, joint and muscle damage.

Raise your glass – it’s time to Water, that is…

By Laurie Morse, L.Ac.


Are you starting to see why water is something that you need to be drinking and not just something to wash your dishes in?? By the way, sodas, juice, artificially sweetened beverages, milk, alcohol or coffee, do not count as replacements for water! The bottom line here is that water needs to be a part of your every day life. If you can, avoid tap water. It is full of chemicals like fluoride and heavy metals, so it is best to buy bottled water or install a water filter in your home. Most important is to listen to your body! Don’t wait until you are thirsty to drink. Here are some tips to help you stay hydrated and reach for the water: • • •

Make it more fun to drink your water by slicing up lemons or limes, chopped mint or sliced cucumbers. Keep your water bottle handy. Make ice cubes with some organic blueberries or grapes in the water and throw them in your water glass.

So go on, raise your glass! Bottom’s up – let’s toast to drinking your water! Your body will thank you for it!

Without water, we would die in a few days. But how much water do you need to drink each day? BY TRACY BENSON

Health & Wellness Coach

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Are you having a bad day? Are you stressed out? Feeling sad or angry, or frustrated? What’s eating you? Or maybe the real question is - what are you eating? When things aren’t going your way, are you going to the refrigerator?? It’s called “mood food” because for many of us, when things start to go south, we start looking for something to eat. We want comfort and we want it right away. Instant relief from whatever it is that’s triggering us. So what do we grab? Maybe it’s Mac N’ Cheese or chocolate cake, or chips? What’s your comfort food choice? I bet it’s not a salad… The thing is, food does change your mood. There are some very real hormonal factors involved when you are feeling anxious or depressed, and stress triggers the release of those hormones. These stress reactive hormones do make you crave sugar and carbs. That’s because stress triggers the


“fight or flight” response and our bodies want something to give a quick burst of energy since we are programmed to survive. Sugar and refined carbohydrates give that quick release. The problem is, your body doesn’t know the difference between a Saber Toothed Tiger charging at you, or just a deadline at work. Your body is reacting to the emotional distress and it triggers the urge to grab those Doritos. I do think it’s important to know that sometimes your behavior around eating is not always something that you can effectively control yourself. Sometimes there are actually hormonal imbalances and underlying health issues that are making you constantly crave sweet or salty foods. If you find you are always craving those types of foods and are also chronically fatigued or stressed, please see your doctor and get checked out.

best self san diego / "best of" 2016

What's Eating You? For those of you who recognize that when you’re stressed or sad you usually rely on food to better your mood, there are healthier ways to find balance. Call a friend, try yoga, or find something besides food to help you feel better. Food is a quick fix that is always accessible. Unfortunately, if you’re always reaching for those comfort foods, they are usually loaded with sugar, empty calories, refined carbohydrates and unhealthy trans fats. Eating those kinds of foods can actually exacerbate your body’s hormonal response to stress and make you feel even worse. We all know what that sugar crash feels like… The truth is, I don’t know anyone who hasn’t used food for comfort. Life is challenging. The thing to remember here is that it’s all about balance. Sometimes you just need a “cheat” day. Some days you just want ice cream… It’s when you

find yourself reaching for those comfort foods on a regular basis that it could be problematic. Using food to help you deal with emotions is not the answer. It will only create more problems in the long run and that’s the last thing you need… I wanted to share a few recipes for some guilty pleasures that don’t have to make you feel guilty! I think these treats are still in that comfort zone, but won’t be so unhealthy! They contain healthy fats and are more nutrient dense, not just empty calories. This first recipe will surprise you, but don’t be put off! It’s really good.


Health & Wellness Coach

I wanted to share a few recipes for some guilty pleasures that don’t have to make you feel guilty! I think these treats are still in that comfort zone, but won’t be so unhealthy! They contain healthy fats and are more nutrient dense, not just empty calories. This first recipe will surprise you, but don’t be put off! It’s really good.

“Chocolate Fudge” (Vegan and nut free)

1 frozen banana

½ avocado

1 cup water, OR organic coconut milk or almond milk

3 cups of coconut flakes (unsweetened)

1 cup ice

4 T of Bragg’s Liquid Aminos

2 T cacao powder or unsweetened cocoa

2 T liquid smoke

1 t cinnamon (optional)

1 T organic maple syrup

I like this for munching as a snack or sprinkled in a sandwich with avocado, lettuce and tomato.

1 15 oz can of organic black beans, rinsed and drained

6 T of organic coconut oil, melted

6 T of cacao or cocoa powder (organic is best if you can find it)

3 T of organic maple syrup or organic raw honey

¼ tsp of pink Himalayan salt or sea salt

1 ½ tsp of vanilla

¼ packet or less of powdered stevia (depending on how sweet you want it to be)

Process all of the ingredients until smooth and well combined. You can do this by hand or in a food processor. You want it to be smooth. Pour the batter into a 7x5 inch Pyrex dish lightly greased with coconut oil. Refrigerate until firm (3-4 hours). Cut and enjoy!

“Chocolate Shake”

“Coconut Bacon”

In a bowl, combine all ingredients until coconut flakes are completely coated. Preheat the oven to 350 degrees. Line a baking pan with parchment paper and lay flakes evenly over the pan. Bake for 12-15 minutes, tossing occasionally. Let cool, then store in the refrigerator for up to seven days, or in the freezer indefinitely.

Blend all ingredients until smooth, thick and creamy.

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y l l a c i t e s n e m G s i e n r a a g t r a O h d ? W difie ) s ’ O M Mo G (

Genetic Engineering (GE) or Genetic Modification (GM) of food involves the laboratory process of artificially inserting genes into the DNA of food crops or animals. The result is called a genetically modified organism, or GMO. GMO’s can be engineered with genes from bacteria, viruses, insects, animals, or even humans. Since GMO’s were introduced in 1996, many health problems have skyrocketed: food allergies, autism, reproductive disorders, organ damage, gastrointestinal and immune system disorders, accelerated aging, infertility, and digestive disorders. Monosodium Glutamate (MSG), Sucrose, Textured Vegetable Protein (TVP), Xanthum Gum, Vitamins, Yeast Products, Flinstones vitamins. The list goes on and on.

Some people believe GMO’s are safe. The people who have done research and read even a little bit about GMO’s, know differently.

On any given day, most people are opening their kitchen cupboard or refrigerator and * Corn unknowingly consuming food with GMO’s. Please, please educate yourselves and read * soybeans * canola labels. * cottonseed * tomatoes Buying ‘Certified Organic’ does mean there are no GMO’s, but any product * Hawaiian papaya * alfalfa labeled as Non-GMO indicates that its manufacturing process is designed to * yellow squash * zucchini avoid GMOs. Consumers should be aware that GM contamination is possible due to * potatoes natural pollen movement, weather events, * alfalfa (from a cows diet) seed contamination, or human error. Hence * beef there is no guarantee such products are 100% free of GMOs. The list does go on…

There are many things I did not touch upon in this article, including the name of the company that has started this whole mess. There are numerous websites, books and articles out there that will educate you about GMO’s.

Tips for avoiding GM crops: Buy Certified Organic- It must be 100% organic to be non-GMO Look for ‘non-GMO’ labels Avoid the top GMO food sources:

GMOs are hidden in common processed food ingredients such as: Amino Acids, Aspartame, Ascorbic Acid, Vitamin C, Citric Acid, Sodium Citrate, Flavorings (“natural” and “artificial”), High Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrin, Molasses, 54

best self san diego / "best of" 2016

America is one of the only countries that do not label food to protect our citizens. There are at least twenty-six, including: Switzerland, Australia, Austria, China, India, France, Germany, Hungary, Luxembourg, Greece, Bulgaria, Poland, Italy, Mexico and Russia. Significant restrictions on GMOs exist in about sixty other countries.

The book, ‘Your Right to Know: Genetic Engineering and the Secret Changes in Your Food’, by Andrew Kimbrell is a good place to start! Please stand up for our food supply and protect yourselves!!

Debra Metras, B.A., N.E

Holistic Nutrition Educator/Coach/Chef

THE BALANCE OF NUTRIENTS There are generally two types of nutrients Macronutrients and Micronutrients. The macronutrients are: 1. 2. 3.

Protein (meat, eggs, poultry, fish, cheese etc.) Carbohydrates (grains, legumes, potatoes, squash, fruit, sugar etc.) Fat (butter, coconut oil, olive oil, seeds, nuts, avocados, saturated fat etc.)

Micronutrients are all the vitamins and minerals we obtain from the food we eat. For example, vegetables have a dense micronutrient profile, while protein has a dense amino acid profile. It should be said that enzymes, fiber, and friendly microorganisms in food is equally important. Insulin breaks down the glucose or sugar in carbohydrates, while glucagon promotes the breakdown of protein. Those two hormones (insulin and glucagon) stabilize one another. Just like the sun and the moon stabilize our planet, and Yin and Yang stabilize one another. A human body has many stabilizing forces by design. Think of the simple, yet profound balance of inhale and exhale. If you have one without the other, problems arise. The sun without the moon equals big problems. Nature directs us into right balance if we listen. It’s a classic case of “lookin’ for love in all the wrong places”. When I am conscious about the right balance between protein, carbohydrates and fat in each meal, along with lots of vegetables, I feel REALLY good. That balance varies slightly for each person depending on constitution and activity levels. BUT, it doesn’t vary all that much because every human being requires the three macronutrients. To me it’s like a three-legged stool, if one or two of the legs are missing, it can’t hold someone up (I wouldn’t want to try :). If one or two of the macronutrients are missing, it can’t hold a human body up for proper function and well-being. Once you get your right balance in line, then you can focus and the best food quality and choices possible to support micronutrients, fiber, and friendly bacteria. It’s ALL about balance.


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Coronado Island Coronado Certified Farmers Market Tuesday: 2:30 to 6:00 PM Ferry Landing 1st & B Coronado, CA 92118

Downtown / Gaslamp Area Dockside Fish Market

Golden Hill

Saturday: 9:30 AM to 1:30 PM B Street between 27th and 28th San Diego, CA 92105

Horton Square Certified Market

Thursday: 11:00 AM to 3:00 PM (March - October) 225 Broadway, south side of building at Broadway Circle San Diego, CA 92101

Saturday: 8:00 AM to 1:00 PM Fish Harbor Pier (near Tuna Harbor, between USS midway & Seaport Village) Open-Air fish market featuring pop-up canopies, tables & lots of Fresh local catches for sale San Diego, CA 92101

Little Italy Mercato

City Heights Market

Sunday: 9:30 AM to 2:30 PM 2900 block of Cannon St., between Rosecrans & Shafter San Diego, CA 92106

Saturday: 9:00 AM to 1:00 PM On Wightman St. between Fairmount and 43rd Street San Diego, CA 92125

Gaslamp Quarter Third Ave Certified Farmers Market and Asian Bazaar

Sunday: 9:00 AM to 1:00 PM 400 block of Third Ave. between Island Ave and J Street San Diego, CA 92101


Saturday: 9:00 AM to 1:30 PM Cedar St (between Kettner & State Streets) San Diego, CA 92101

Point Loma Certified Farmers Market

North Park Farmers Market

Thursday: 3:00 to 7:00 pm Herman Street between University and North Park Way San Diego, CA 92104

La Jolla Neighborhood La Jolla Open Aire Market

Sunday: 9:00 AM to 1:00 PM 1111 Marine St, (SW Corner of La Jolla Elementary School) Girard and Genter La Jolla, CA 92037

UCSD/La Jolla CFM at the Price Center

Hillcrest / Uptown Neighborhoods

Tuesday: 10:00 AM to 2:00 PM Closed 3rd week of June through 3rd week of September and 2nd week of December through 1st week of January 9500 Gilman Dr. Next to the UCSD bookstore on Lyman Lane and Gilman Dr. La Jolla, CA 92093

Hillcrest Farmers Market

UTC Certified Farmers Market

Sunday: 9:00 AM to 2:00 PM 3960 Normal Street at Lincoln (Adjacent to the DMV) San Diego, CA 92103

best self san diego / "best of" 2016

Thursdays, 3:00 to 7:00 PM 7131 Regents Road San Diego, CA 92122

Mission Bay and Surrounding Beach Neighborhoods Ocean Beach Certified Farmers Market and Wednesday Night Out

Wednesday: 4:00 to 7:00 PM (October - March) Wednesday: 5:00 to 8:00 PM (April December) 4900 block of Newport between Cable & Bacon Ocean Beach, CA 92107

Pacific Beach Certified Farmers Market

Saturday: 8:00 AM to Noon 4150 Mission Blvd between Reed & Pacific Beach Blvd. Pacific Beach, CA 92109

Pacific Beach Tuesday Farmers Market Tuesday: 2:00 to 7:00 PM Bayard St. from Garnet Ave. to Hornblend St. San Diego, CA 92109

Mission Valley and Old Town Neighborhoods Kearny Mesa Certified Farmers Market Friday: 11:00 AM to 1:30 PM 5898 Copley Drive San Diego, CA 92111

Linda Vista Certified Farmers Market

Thursday: 2:00 to 6:00 PM Linda Vista Plaza Shopping Center 6939 Linda Vista Road San Diego, CA 92111

South Bay San Diego Region Chula Vista Certified Famers’ Market

Thursday: 3:00 to 7:00 PM (April October) Thursday: 3:00 to 6:00 PM (November - March)

La Mesa Village Certified Farmers Market

Friday: 2:00 to 6:00 PM Date Avenue and University Avenue La Mesa, CA 91941

Rancho San Diego Farmers Market

Sunday: 1:00 PM to 4:00 PM Valhalla High School 1725 Hillsdale Road El Cajon, CA 92019

Santee Farmers Market

Downtown Chula Vista at Center St. and Third Avenue

Wednesday: 3:00 to 7:00 PM Wednesday: 3:00 to 6:00 PM (Winter) 9608 Carlton Hills Blvd. (corner of Mast & Carlton Hills Blvd) Santee, CA 92071

Chula Vista - Otay Ranch Certified Farmers’ Market

San Diego North County Coastal Region

Chula Vista, CA 91910

Tuesday: 4:00 to 8:00 PM (Winter until 7:00 PM) 2015 Birch Road and Eastlake Blvd. Chula Vista, CA 91915

Silver Strand Farmers Market

Friday: Noon to 7:30 PM (April September) Friday: Noon to 6:00 PM (October - March) Portwood Pier Plaza 10 Evergreen Ave Imperial Beach, CA 91932

Southeast San Diego Peoples Produce Certified Market Saturday: 3:00 to 6:00 PM Just West of the Euclid Trolley Station 4981 Market Street San Diego, CA 92102

East County San Diego Region Alpine Certified Farmers Market

Tuesday: 3:00 to 7:00 PM 1929 Arnold Way (Arnold & Tavern) Alpine, CA 92004

Borrego Springs Chamber of Commerce Farmers Market

Friday: 8:00 AM to Noon, November - April Christmas Circle - 700 Palm Canyon Drive and Borrego Springs Road Borrego Springs, CA 92004

Carlsbad State Street Farmers’ Market Wednesday: 3:00 to 7:00 PM State Street between Carlsbad Village Drive and Grand Avenue Carlsbad, CA 92008

Del Mar Farmers Market and Food Court Saturday: 1:00 to 4:00 PM 1050 Camino Del Mar (Between 10th & 11th Streets) Del Mar, CA 92014

Encinitas Station Certified Farmers Market

Wednesday: 5:00 to 8:00 PM (May September) Wednesday: 4:00 to 7:00 PM (October - April) Corner of Vulcan and E Street in the parking lot of the Pacific Station Amtrak Station 620 Vulcan Encinitas, CA 92024

Leucadia/Encinitas Farmers Market and Art Fair Sunday: 10:00 AM to 2:00 PM Paul Ecke Elementary 185 Union Street (at Vulcan) Encinitas, CA 92024

Oceanside Certified Farmers Market & Faire Thursday: 9:00 AM to 1:00 PM Pier View Way & Coast Hwy 101 Oceanside, CA 92054

Oceanside Sunset Market

Thursday: 5:00 to 9:00 PM Tremont and Pier View Way Oceanside, CA 92054

Oceanside Tri-City Medical Center Thursday 4:30 to 6:30 PM Vista Way Oceanside, CA 92054

Pacific Highlands Certified Farmers Market Thursday: 3:30 to 7:00 PM Canyon Crest Academy 5951 Village Center Loop San Diego, CA 92130

Rancho Santa Fe Farmers’ Market

Sunday: 9:00 AM to 1:30 PM Del Rayo Village 16079 San Dieguito Road Rancho Santa Fe, CA 92067

Solana Beach Farmers Market Sunday: 1:00 to 5:00 PM 410 South Cedros Avenue at Rosa Street Solana Beach, CA 92075

North San Diego (Sikes Adobe) Certified Farmers Market Sunday: 10:30 AM to 3:30 PM 12655 Sunset Drive Escondido, CA 92025

Poway Farmers Market and Faire Saturday: 8:00 to 11:30 AM 14134 Midland Road at Temple Street Poway, CA 92074

Ramona Certified Farmers Market

Saturday: 9:00 AM to 12:30 PM 1855 Main Street Ramona, CA 92065

Rancho Bernardo Certified Farmers Market & Specialties Friday: 9:00 AM to 1:00 PM Bernardo Winery 13330 Paseo Del Verano Norte San Diego, CA 92128

San Marcos - Old California Restaurant Row

San Diego North County Inland Region

Thursday: 3:00 to 7:00 PM Sunday: 10:00 AM to 2:00 PM 1020 W. San Marcos Blvd. San Marcos, CA 92078

Bonsall Certified Farmers Market and Open Air Faire

Scripps Ranch Farmers Market and Family Festival

Escondido Certified Farmers’ Market

Vista Farmers Market

Sunday: 9:00 AM to 1:00 PM Bonsall Elementary School 31555 Old River Road Bonsall, CA 92003

Tuesday: 2:30 to 6:00 PM 262 Grand & Juniper Escondido, CA 92025 Fallbrook Certified Farmers Market Friday: 10:00 AM to 2:00 PM Corner of Main and Alvarado 102 South Main Street Fallbrook, CA 92028

Mira Mesa Farmers Market Tuesday: 2:30 to 7:00 PM Mira Mesa High School 10510 Reagan Road San Diego, CA 92126

Saturday: 9:00 AM to 1:00 PM Corner of Scripps Poway Parkway and Spring Canyon Road 10380 Spring Canyon Road San Diego, CA 92131

Saturday: 8:00 AM to 1:00 PM County Courthouse 325 South Melrose Drive Vista, CA 92081

Welk Certified Farmers Marketplace (Escondido) Monday: 1:00 to 5:00 PM (Winter) Monday: 3:00 to 7:00 PM (Summer) 8860 Lawrence Welk Drive Escondido, California 92026 For more information about farmers markets around San Diego County, visit the San Diego County Farm Bureau website. Days and times are subject to change.

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Perhaps only the humble egg has gotten more bad ink than coffee. One year it lauded, the next vilified -- and it’s been like this since its discovery in 1500. Considering the countless millions who depend on a cup of Joe to jump-start their day, medicine’s opinion on the go-juice matters. Well, until it’s not -- again -- coffee is good for you and possibly downright magical. A study of more than 250,000 men and women conducted over two decades found that coffee is a life saver and a protector against various cancers – especially for people who never smoked. So, there, drink that.


best self san diego / "best of" 2016

COFFEE TRIVIA 1 - The famous writer and French philosopher Voltaire loved to drink coffee. Just how much did he drink in a day? 50 cups. No wonder the guy was wired for sound! 2 – True or False: Some green coffee beans are actually stored for years before they get around to roasting the little gems. True. Why? Well, if they manage to store the beans in a proper manner, some experts hold the belief that certain beans actually improve with age.

3 - You know when they decaffeinate coffee, well, just what do they do with the caffeine they take out of the beans? They used to throw it away into the garbage. These days they figured out they could be “green” and make a profit by selling it to the pharmaceutical companies. I’ll have some caffeine coffee-flavored pills, pah-leez.

more COFFEE trivia 4 - More about roasting coffee beans: When the beans begin to cool, just how many chemical substances do they release that make up those awesome aromas? About 700. OK, sign me up.

the most expensive COFFEE in the world! Kopi luwak is the world’s most expensive coffee. The main factor of it’s high price is the uncommon method of producing such a coffee. It has been produced from the coffee beans which have been digested by a certain Indonesian cat-like animal called then palm civet or also civet cat. This is the reason kopi luwak is also called cat poop coffee or civet cat coffee. The feces of this cat will be collected, finished and sold as kopi luwak. The short supply, in comparison with the high demand, the different taste and the uncommon production methods define the value of kopi luwak – the most expensive coffee in the world.

ONLY $35 to $100 PER CUP

5 - What is consumed so much in the United States that it represents 75% of all caffeine consumed? Duh, coffee. We all could have answered that one before our first morning cup. I thought you needed an easy lob over the net. Good, wasn’t it?! 6 - In what two countries is the oldest person always served their coffee first as a courtesy? Greece and Turkey. 7 - We all studied American history about the Boston Tea Party where the ticked off colonists were angry about the heavy tea tax imposed on us in 1773 and dumped chests of tea into the Boston harbor. What new custom became an expression of freedom after that? Drinking coffee, of course, the beverage of angry rebels. That might explain our country’s temperament all these centuries later.

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Drugs & Alcohol: When Are the “Good Times� Over? By Keith Angelin


best self san diego / "best of" 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 If you or someone you know BY KEITH ANGELIN struggles with alcohol or drug addiction, visit or call (949) 269-8034.

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Health is Your Best Wealth

Do You Need A Reboot?

Are you are a spiritually inclined woman who knows that accessing your best health is your best wealth? Maybe you have the health basics in place and are ready to dramatically change, or up your game, secure your medical future, and live a healthy, spiritual, abundant second half of life. You also know, there is an art to creating health. You may need a kick-start, a mindset makeover, or access to your 'body intelligence', either way we can help you powerfully up-level your health today. It’s time to create the healthy, and deeply peaceful being you’ve always dreamed of. Holistic Health Services is a Wellness Center dedicated to restoring your health.

Learn more about our flagship program: "Reboot Your Health in 90 Days or Less" (858) 270-6614 62

best self san diego / "best of" 2016

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